January 2025 Natural Awakenings Chicago Magazine Awakenings Chicago

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© 2025 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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Happy New Year!

As I write to you on this cloudy December day, just before Winter Solstice, a few birds—mainly juncos and woodpeckers—gather at the feeder outside my window, and the light snow we’ve been expecting feels imminent. While we move into a new year, these transitional weeks as the days gradually lengthen can be an invitation for winter reflection and stillness, balanced by a feeling of rejuvenation and fresh beginnings.

The Norwegian concept of friluftsliv, meaning “open-air living,” encourages us to connect with the outdoors daily, whether it’s cold and snowy or unseasonably warm, reminding us of nature’s healing power and its consistent role in our overall well-being. I invite you to embrace the seasonal changes, finding joy in the unique beauty of a winter prairie, lakefront, backyard or urban landscape—with or without snow.

When heading outdoors isn’t your preferred option, there are numerous indoor ways to explore and stay engaged with the natural world. This month’s Natural Chicago section features Sheryl DeVore’s article, “Discover Chicagoland’s Indoor Nature Treasures This Winter,” highlighting many area nature centers that are perfect family destinations for chilly days or school holidays. If you’re already dreaming of summer gardens, January 25 marks National Seed Swap Day. We’ve compiled a list of local indoor events where you can gather new seed varieties and gardening tips to prepare for spring planting.

This season is also a wonderful time to approach life with a beginner’s mindset, rooted in the Zen Buddhist concept of shoshin. Our feature story, by Carrie Jackson, "First Thoughts and New Experiences: Returning to Innocence with Beginner's Mindset," explores how curiosity and openness can help us see everyday moments in new, inspiring ways. In keeping with this month’s themes of Wellness and Joyful Living, our Conscious Eating article, “Serving up Happiness: Foods for Better Moods,” examines the link between diet and mental well-being, offering practical tips for incorporating wholesome, mood-boosting foods into your life.

Another way to get started this month is to consider choosing one word to inspire your year—and along with providing expert tips on yoga poses in our Yoga & Fitness Network section, Julie Mackey offers guidance on how to make your one word even more meaningful. And Theresa Cheung’s exploration of dreams highlights how our nocturnal images can help guide our personal growth.

As always, I encourage you to step outside daily and marvel at the natural world around us. Whether it’s the pastel hues of a January sunset, the crunch of snow beneath your feet, squirrel tracks across the snowy sidewalk, or the intricate outlines of bare branches against the full moon, allow the natural world to delight you with something unexpected each day of the year.

From all of us at Natural Awakenings Chicago, we wish you a happy, healthy, safe and peaceful New Year!

Peggy Malecki

Photo by Peggy Malecki

Advertising & Submissions

To advertise with Natural Awakenings Chicago or request a media kit, please contact us at 847-858-3697 or email Peggy@NAChicago.com Deadline for complete and finalized ads: the 14th of the month.

Editorial Submissions

Email articles, news items and ideas to: Amy@NAChicago.com Deadline for editorial: the 5th of the month.

Calendar Submissions

Submit online at: NAChicago.com/events/new or email Calendar Events to: Calendar@NAChicago.com. Deadline for calendar: the 8th of the month.

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Health Clarified Offers

Comprehensive Health Reset

Health Clarified, in Northbrook, is offering a new year special on their Full Body Audit and Energetic Review, a comprehensive assessment designed to provide deep insight into overall health and well-being. Throughout this month, the service is available for 50 percent off the regular price. Additionally, any supplements recommended following an appointment will be 20 percent off.

The Full Body Audit combines functional and energetic screenings to provide a clear snapshot of the body’s biochemistry through urine, saliva, blood and energy field analysis. It includes five components: AO Scan, Biological Terrain Analysis, Blood Audit, Body Composition and Neural HRV Scan, says Health Clarified founder Kim Henderson, DC.

“This process empowers individuals to take control of their health,” adds Henderson. Based on the findings, she develops personalized treatment plans to address root causes of health concerns rather than managing symptoms.

Location: 2165A Shermer Rd., Northbrook. For more information or to schedule an appointment, call 224-344-8668 or visit HealthClarifiedNow.com. See ad on page 29, in the Community Resource Guide and in the Business Directory at NAChicago.com.

Experience Joy Through Yoga Meditation

The Chicago Center of Self-Realization Fellowship (SRF), in River Forest, invites all to participate in weekly yoga meditation sessions held at 9:30 a.m. every Sunday.

Rooted in ancient Indian spiritual traditions, yoga meditation offers more than physical exercise. “Yoga meditation is the process of cultivating and stabilizing the awareness of one’s real nature through definite spiritual and psychophysical methods and laws by which the narrow ego, the flawed hereditary human consciousness, is displaced by the consciousness of the soul,” said Paramahansa Yogananda, author of Autobiography of a Yogi and founder of SRF.

According to Vedic philosophy, our innate nature as souls is joy, forgotten through our identification with ego and the material world, but directly experienced again through deep meditation.

Yogananda first brought his Kriya Yoga teachings to Chicago in 1925 during a month-long series of classes at the historic Morrison Hotel, focusing on themes like living fearlessly and achieving spiritual balance. Today, the Chicago Center of SRF continues his legacy as part of a global spiritual community.

Location: 946 N. Harlem Ave., River Forest. For more information, visit ChicagoMeditationCenter.org. To explore Yogananda’s teachings, visit SRFLessons.org. See ads on pages 17 and 37, in the Community Resource Guide and in the Business Directory at NAChicago.com.

Kim Henderson, D.C.

Photo courtesy Health

Clarified

Digestive Struggle ? Uncertainty?

E nd your suffering now.

Pu t a n e n d t o :

Constipation / Diarrhea • Gas / Bloating • Poor Sleep

Heartburn & Acid Reflux • GERD • Skin Conditions

Food Sensitivities • Fatigue • Sore Joints • Headaches

Blood Sugar Imbalance • IBS - C/IBS - D

Dig e stive H e alth Solutions

Reneé S. Barasch , LDHS, Certified Digestive Health Specialist

Celebrate the New Year With Chakra Studio’s Special Healing Offers

Chakra Studio is celebrating its new downtown Highland Park location at 474 Central Avenue, Suite 206 with special new year packages to help individuals embark on their 2025 spiritual journeys. The studio offers a variety of healing services, including in-office sessions and virtual options for those seeking energetic balance and renewal.

Throughout this month, clients can benefit from New Year Chakra Balancing sessions for $150. Virtual remote healing sessions are also available starting at $35, ensuring accessibility for those seeking energetic alignment.

Chakra Studio’s offerings include in-office and remote chakra healing, tarot readings, sound and light therapy, and shamanic readings. Additional services such as life coaching, psychic readings, palm readings, and a boutique shop with healing jewelry, oils, crystals and spiritual tools are also available.

For more information or to make an appointment, call or text 847-744-3060 or visit PsychicChakraStudioIL.com. See ad on page 37, in the Community Resource Guide and in the Business Directory at NAChicago.com.

Jumpstart Spring with Winter Seed Sowing at The Morton Arboretum

Join gardening expert Natasha Nicholes at The Morton Arboretum, in Lisle, from 10 a.m. to noon on January 18 for a hands-on workshop designed to teach participants how to sow seeds outdoors this winter. This workshop, for ages 16 and older, includes crafting mini-greenhouses from reused plastic jugs and learning winter-friendly sowing techniques to jumpstart an early harvest.

During the class, participants will discover which seeds can be planted in winter and the best sowing methods, how to build a mini-greenhouse to take home and ways to avoid common sowing mistakes to ensure a successful growing season.

Participants should bring their own seeds, a cleaned, plastic, gallon-sized jug (such as those used for milk, water or apple cider) and a notebook. Box cutters will be provided for crafting the greenhouses.

Nicholes, executive director of We Sow We Grow, an urban gardening movement, brings her expertise and passion for gardening to help participants get a head start on spring.

Cost: $39. Location: 4100 Illinois Rte. 53, Lisle. For more information or to register, visit MortonArb.org

Women’s Herbal Conference Highlights Generosity, Care and Creativity

The 14th annual Midwest Women’s Herbal Conference is set to take place May 23 through 25 at Camp Helen Brachman, in Almond, Wisconsin, offering a unique opportunity for women to gather in celebration of herbal wisdom, community and nature.

This year’s theme, Embracing Generosity, Care and Creativity, is embodied by the keynote speakers: Robin Wall Kimmerer, Ph.D., a leading voice in indigenous plant knowledge; Cornelia Cho, M.D., a proponent of integrative medicine; and Gail Faith Edwards, an expert herbalist and author.

Attendees can explore nearly 100 workshops, plant walks and preconference immersions designed for both novice and seasoned herbalists. Held on more than 200 acres of lush natural beauty, the conference offers nourishing, locally prepared food and a vibrant community atmosphere.

Early registration is recommended, as the event typically sells out. More than 400 women, children and teens are expected to attend, creating a dynamic and welcoming herbal village.

Location: 9341 Asbury Dr., Almond, WI. For more information or to register (recommended), visit MidwestWomensHerbal.com See ad on page 13.

Photo credit

The Morton Arboretum

Photo credit Dale Kakkak

Robin Wall Kimmerer

by Mitchell Manz

Peak Pose Sequence:

Tadasana to Ardha Chandrasana

Building up to a peak pose

In September’s issue, we began planning the asana sequence by working backwards from the final pose (Ardha Chandrasana) so that by this January issue, you would be ready to hit that peak pose. Starting with Tadasana, each pose builds upon the prior and creates a sequence you can do at home.

1. Find Your Space: Create a cozy corner that feels like a relaxing retreat for your yoga practice. It can be anywhere that feels peaceful.

3. Explore Styles: Try hatha for gentle flow, Vinyasa for a dynamic pace, Yin for deep stretches or my personal favorite, Yoga Tune Up, for lengthening while strengthening with myofascial release. Find what resonates!

4. Focus on Breath: Remember, breath is your anchor. Inhale deeply and exhale fully to connect with each pose. Try six rounds of breath in each pose.

5. Use Props: Don’t hesitate to use props like blocks or straps or Yoga Tune Up Therapy Balls for support! They’re your best friends on this journey.

Wheaton and Chicago

JulieMackey.com

2. Start Slow: Begin with short sessions—10 to 15 minutes is perfect! Listen to your body and stay consistent. Short, daily, yoga practices are better than one hour once a week.

1:1 and Team Packages Virtual & In-Person. JulieMackey.com

6. Be Kind to Yourself: Yoga is about self-discovery, not perfection. Embrace where you are today. Stay committed and enjoy the journey.

Photos

Photography

ARDHA CHANDRASANA Half Moon Pose

VIRABHADRASANA II

Photo credit

Mackey

Ash & Willow Expands With New Healing Space in Park Ridge

Ash & Willow Eco Salons, known for their eco-conscious and plant-based approach to beauty, now offer a new dimension of wellness with the opening of The Nest at their Park Ridge location.

The Nest provides a dedicated space for healing services such as reiki, healing touch, sound baths, meditation, yoga and more. Weekly classes include facial yoga, stress relief talks, floral meditations and drum journeys, all designed to enhance well-being and expand consciousness.

The Park Ridge salon also features a full range of hair, nail and skin care services, complemented by cleaner beauty products from like-minded brands. Meanwhile, the Barrington location specializes in hair services with an emphasis on modern and holistic techniques. Both locations share a mission of growth and community, supported by an extensive stylist education program to keep services fresh and innovative.

Ash & Willow invites everyone to experience self-care in one of their warm, good-vibe spaces.

Locations: 610 Devon Ave., Park Ridge, and 104 S. Cook St., Barrington. For more information, call 847-696 -7560 (Park Ridge) or 847-387-4335 (Barrington) or visit AshWillowSalon.com. See ad on page 15 and in the Business Directory at NAChicago.com.

HolisticCenter

Digestive Health Solutions Expands Gut Health Services with BiomeFx

Digestive Health Solutions has added BiomeFx gut microbiome testing to its digestive health services. This advanced test evaluates the unique makeup and functionality of the gut microbiome, using cutting-edge DNA sequencing technology to identify both beneficial and harmful microbes that can affect wellness.

“Understanding your gut microbiome provides actionable insights to improve digestion and overall health,” says Reneé Barasch, founder and owner of Digestive Health Solutions. The test identifies imbalances that may lead to issues like diarrhea/constipation, bloating and acid reflux, while uncovering connections to broader health concerns such as fatigue, anxiety, skin issues and hormone imbalances.

BiomeFx testing offers a detailed analysis of gut health, including inflammation and hormone metabolism. By understanding the ecosystem of the gut, individuals can implement personalized nutrition, lifestyle and supplement strategies to restore balance.

Barasch, also known as “The Tummy Whisperer”, provides BiomeFx consultations and more through telehealth, offering clients highly accessible and convenient care.

For more information, call 847-207-2034 or visit DigestiveHealthSolutions.com. See ads on pages 7 and 47, in the Community Resource Guide and in the Business Directory at NAChicago.com.

Saturday, January 4, 2:00 - 5:00 pm (In-person)

Quantum Frequency Healing with Eve Muir-Wilson

Saturday, January 4, 6:00 - 7:30 pm (In-person)

Shamanic Drum Journey with Andre Peraza, Shaman

Wednesdays, Jan. 8, 15. 22, 29, Feb. 5, 12

6:00 - 7:00 pm (In-person)

Tai Chi & QiGong with Matt Mallett

Friday, January 17, 6:00 - 9:00 pm, Sacred Self-Care Friday

Reflexology For Feet, Hands, Face with Anna Para (In-person)

New Year Angel Messages For You with Lin Boffeli (In-person or Remote By Phone)

Intuitive Readings For Guidance with Henrietta Atkin (In-person or Remote By Phone)

Reneé Barasch

Photo

Psychic • Astrology Readings

Tarot • Chakra Balancing

Spiritual Counsel • Much More

In-person and Remote

Psychic Sarah is here to help you close the chapter on the past with insight and compassion, and help guide you to a brighter, more purposeful future.

As a multi-generational reader with more than 30 years of experience, Sarah specializes in personalized guidance to help you uncover hidden truths, heal emotional wounds and align with your destiny. Through her intuitive readings and spiritual counsel, she creates a safe and empowering space for self-discovery and transformation.

• Clarity: Gain insights on relationships, career and life challenges.

• Renewed Energy: Heal blockages and balance your chakras for greater harmony.

• Confidence: Find strength to make empowered decisions.

• New Year, New Path: Begin 2025 with purpose and positive momentum.

NEW YEAR SPECIALS FOR JANUARY

Start the new year off knowing where you want to go and how to get there. ••••••••••••••••••••••••••

• New Year Readings $25

• Energy Healing $75

• Save 50% on Chakra Balancing, Aura Cleansing & Past Life Readings

Natural Product Sciences Degree at Concordia University

Builds Leaders in Health and Sustainability

For individuals that are passionate about health, wellness and sustainability and are seeking a fulfilling career, Concordia University Wisconsin offers an excellent online degree program which blends both science and natural health principles. Concordia University is now enrolling students for its cutting-edge Natural Product Sciences master’s degree and certificate programs. These provide an innovative, comprehensive curriculum that builds trusted leaders in discovering, developing and advancing natural products.

Garfield Park Conservatory Breaks Ground on Children’s Garden

The Chicago Park District and Garfield Park Conservatory Alliance broke ground on the 6,000-square-foot indoor Elizabeth Morse Genius Children’s Garden at Garfield Park Conservatory on November 22. The $10 million renovation project, slated to open in fall 2025, will offer a free, year-round, immersive experience for visitors of all ages.

Key officials, including Chicago Park District General Superintendent and CEO Rosa Escareño and Alderman Jason Ervin, celebrated the start of this monumental project.

Whether a person is a returning college student looking to pursue further education, a working professional that seeks a new career path or one that simply wishes to gain wisdom and open doors to possibility, this program is worth considering. With ever-increasing interest in holistic treatment and plant-based wellness resources, a degree like this will only become more sought after.

The program provides flexible learning options, making it accessible to working professionals and students from diverse backgrounds. Courses focus on such areas as nutraceuticals and medicinal plants, natural product formulation, pharmacognosy and the sustainable sourcing of ingredients. It prepares graduates for careers in the natural health industry, product development, scientific research and more.

Participants will benefit from expert faculty, interactive learning experiences and a focus on real-world applications. Graduates can look forward to contributing to the growing demand for natural, science-based health solutions in both professional and entrepreneurial capacities.

For more information or to apply, visit CUW.edu/NPS. Interested individuals can also contact the admissions team through the website for additional guidance. See ad on page 25, in the Community Resource Guide and in the Business Directory at NAChicago.com.

“We are so excited for this immersive space to come to life,” says Escareño. “At Chicago Park District, we are on a mission to invest in the creation of children-friendly places that provide exploration of nature in this community.”

The new garden will feature a slide, dig pit, toddler area, nature art gallery and more. It will also include a dedicated space for visitors with sensory processing disorders and a wheelchair-accessible ramp leading to a one-of-a-kind climber, specially designed for the conservatory.

Location: 300 N. Central Park Ave., Chicago. For more information, visit GarfieldConservatory.org.

Age-Related Balance Issues Studied

In a study published in the journal PLOS ONE, 40 adults over 50 completed gait, grip strength, knee strength and balance tests. The gait test consisted of a self-paced walk back and forth on an eight-meter-long walkway. The strength tests were performed seated on a custom-made device that isolated the wrist and knee of the participant’s dominant side. For the balance tests, participants stood on both legs with their eyes open for 30 seconds, then on both legs with their eyes closed for 30 seconds. With eyes open, they also stood on their dominant leg for 30 seconds, then switched to theirnon-dominant leg for another 30 seconds.

The researchers found that the onelegged test on the non-dominant leg showed the highest rate of decline with age. A diminishment in the ability to complete this one-legged balance test, especially for those that cannot balance for five seconds, indicates a significant propensity for falls that hospitalize millions of seniors each year.

Disadvantages of Food Pouches for Children

Sales of children’s food pouches with plastic spouts have increased by 900 percent since 2010 and now outsell jarred baby food purees. They are convenient, cost-effective and easy for kids to use without assistance. Traditionally, parents have spoon-fed pureed food from a jar for the first few months of a baby’s life. The pouches contain a single ingredient or a mix of vegetables, grains, yogurt and meat.

A 2019 study in Nutrition Today found that the food pouches they examined contained significantly more added sugar and fruit juice concentrate than jarred and other packaged toddler foods. Healthcare professionals have raised concerns that overreliance on the pouches could interfere with nutrition; long-term food preferences; dental hygiene, because the soft food sticks to teeth before being washed away; and speech and language development, as children miss the opportunity to manipulate their tongue and jaw when swallowing lumpy, textured foods. Children reliant on the smooth, sweet taste delivered by the pouches may also develop aversions to natural fruits and vegetables.

Sasiistock

microgen from Getty Images/CanvaPro

Post-Traumatic Stress Disorder: A Psychiatric Crisis Requiring Immediate Attention

by Jerry Garcia, PA-C, and Raymond Wohl, BA, MA

Post-traumatic stress disorder (PTSD) is a debilitating psychiatric condition that affects millions worldwide. Recognized in 1980, it develops after exposure to traumatic events such as life-threatening situations, sexual violence or severe injury.

The disorder is marked by persistent symptoms, including intrusive memories, difficulty managing depression and stress, heightened perception of danger, avoidance of trauma reminders, irritability, sleep disturbances and negative changes in mood or cognition. According to a study published in Medical Review in 2021, “Around 70 percent of adults experience at least one trauma during their lifetime, with 10 percent developing PTSD.”

These symptoms can severely impair daily life, affecting relationships, employment, sexual health and overall well-being. PTSD often coexists with other mental health conditions, such as depression, anxiety and substance use disorder, further complicating treatment.

The condition involves intricate interactions between the brain’s stress systems and environmental factors. Treatment typically combines psychotherapy and medication. Cognitive-behavioral therapy and prolonged exposure therapy have proven effective in helping individuals confront and process traumatic memories.

Despite the availability of treatments, PTSD remains a significant global health issue. Its complexity and the limited effectiveness of current therapies highlight the need for enhanced treatment options, increased public awareness and continued research to improve outcomes for those affected.

In conclusion, addressing PTSD requires immediate attention to better support affected individuals and mitigate its widespread impact on society.

Jerry Garcia is the medical director and Raymond Wohl is the business manager and patient care coordinator of Chicago Male Clinic, a holistic health and wellness center for men located at 4801 W. Peterson Ave., Ste. 506, in Chicago. For more information or to make an appointment, call 773-414-9900 or visit ChicagoMaleClinic.com. See ad on page 15, in the Community Resource Guide and in the Business Directory at NAChicago.com.

Chicago Male Clinic provides a dedicated space for exercise and relaxation, offering meditation, mindfulness, massage, stretching and yoga as holistic, natural approaches to alleviate PTSD symptoms and enhance overall health.

Homeopathic Treatment for COVID-19

A clinical audit conducted by Health Services Research sought to assess the effectiveness of homeopathic interventions administered in 2020 for 305 outpatients with COVID-19 symptoms. Homeopathy is the treatment of health conditions by minute doses of natural substances. As there is no standard homeopathic remedy, the treatments covered by the audit were individualized for each patient.

Published in Integrative Medicine Reports, the audit reported that 70 percent of the patients experienced a full recovery, while 14.4 percent showed no improvement. Most cases (74.4 percent) were resolved within 21 days and 29.2 percent were resolved in less than five days. The authors of the audit also noted that homeopathy was easy to administer and there were no adverse reactions.

Raymond Wohl and Jerry Garcia

Photo courtesy of Chicago Male Clinic

Keeping People & The Planet Beautiful

Cruelty-Free | Eco Conscious | Community Driven

Park Ridge

610 Devon Ave. (847) 696 - 7560

@Ashwillowsalon

Barrington 104 S. Cook Street

847-387-4335

@Ashandwillowbarrington

Dragon Fire Usui Reiki

Stress Management

Chakra Healing

Healing Touch

Soul Retrieval

Sound Healing

Meditation

Yoga & Tarot

The Nest at Ash & Willow Holistic Wellness for Mind, Body & Soul

@thenest_parkridge

Elephants Mitigate Climate Change

African forest elephants, a smaller cousin of the savanna elephants that inhabit the dense rain forests of central Africa, are natural climate-change mitigators. They shape their forest habitats by dispersing seeds from large, carbon-storing trees through their dung. Some of the seeds of trees responsible for the greatest carbon sequestration do not germinate until they are digested by the elephants.

As they forage for food, African forest elephants trample the dense underbrush, which promotes the growth of taller, denser carbon-capturing trees. Because the litter left from foraging is not easily decomposed, more carbon is accumulated in the soil. A 2019 report in Nature Geoscience estimates that one forest elephant can increase net carbon capture capacity by almost 250 acres, the equivalent of one year’s worth of emissions from more than 2,000 cars. African forest elephants are critically endangered as a result of illegal poaching and habitat loss.

Smart Traffic Signals

Idling in a car waiting for the pre-timed traffic light to turn green can be frustrating, time consuming and a cause of air pollution. A 2023 simulation published in Applied System Innovation found that deploying smart traffic lights at a single key intersection in a small Portuguese city reduced CO2 emissions by 32 to 40 percent and wait times by 53 to 95 percent.

Smart traffic lights use a combination of sensors, including vehicle detectors, cameras, and light detection and ranging equipment (LiDAR) to collect traffic data, enabling artificial intelligence algorithms to make real-time adjustments that maximize traffic flow. The investment in these technologies is up to local governments. For example, in late 2023, the Ohio-Kentucky-Indiana Regional Council of Governments announced that they would upgrade 45 traffic signals in high-traffic areas in Butler County, Ohio.

Drones Reveal Lost Cities

The Silk Road was a series of ancient trade routes that once connected China to the Roman Empire. Research published in the journal Nature reported the discovery of two fortified cities—Tashbulak and Tugunbulak—in the mountains of southeastern Uzbekistan, 7,000 feet above sea level. Urban centers above 6,000 feet are rare.

The discovery is important because it had been assumed that ancient trade routes avoided the mountains of Central Asia. Archaeologists used light detection and ranging equipment (LiDAR), a drone mapping technology, to create a detailed map of these large urban centers, which included watchtowers, fortresses, complex buildings and plazas.

dangdumrong from Getty Images Signature/ CanvaPro

Julia Yashina from Getty Images/CanvaPro

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New Uses for Old T-Shirts

Many people have T-shirts that are faded, worn, torn, out of style or don’t fit anymore. Before throwing them out, consider giving them a new life as a useful item for personal or home use.

Scrunchie: Cut a 21-by-3.5-inch strip of fabric and fold it in half, lengthwise and inside-out. Sew the long edges together to make a tube. Turn the tube right-side-out. Thread an 8.75-by-one-quarter-inch piece of elastic through the tube and tie the ends of the elastic. Sew the ends of the tube together after folding in the edges to create an even seam.

Tote Bag: Start by cutting off the sleeves and neckline so the shirt resembles a tank top. This will be the top of the bag. Turn the shirt inside-out and mark a horizontal line across the shirt for the bottom of the bag, leaving at least 2 inches

below that line. Using scissors, cut threequarter-inch-wide vertical strips from the bottom of the shirt to the line drawn, cutting the front and back of the shirt at the same time. Take the first pair of fringe pieces (a front piece and its back piece) and tie them into a knot. Continue across until all of the pairs are tied. To further close any gaps, grab the top strand of the first tied set and tie it in a knot with the bottom strand of the set next to it. Repeat until all the strands are tied. Finally, flip the bag right-side-out again to hide the fringe. Alternately, to keep the fringe as a visible part of the bag, turn the shirt rightside-out before tying any pieces.

Dog Tug Toy: Using scissors, cut a shirt into thin strips, stretch the strips to reduce elasticity and then braid them together tightly. Tie a knot at each end and play a game of tug-of-war with the dog.

Memory Quilt: Cut each shirt as close to the neckline as possible, in a consistent size with the graphics in the center. Organize and lay out the squares. Stitch or sew the T-shirts in columns, then sew the columns together. Add batting and backing. The other side of the T-shirts can be used as the backing fabric, if assembled the same way as the front.

Braided Basket: The first step is to create braided yarn. Cut the T-shirt into long strips about two inches wide, and stretch the fabric to increase length and reduce elasticity. Braid three strips together. To add new material, overlap the end of the new fabric strips with the end of the existing strips and sew or glue them together with fabric adhesive before continuing to braid. The second step is to arrange the braid in a circular or oval pattern to the desired size and use heavy-duty thread to sew the braid to make the bottom of the basket. Using another braid, sew it to the outside of the bottom of the basket and then upwards to make the sides. Add a doublebraided handle and sew it to the top of the basket.

Cleaning Cloths: For shirts too worn to upcycle, cut them into squares and use them as cleaning cloths. When they are dirty, throw them in the washing machine and reuse.

Allison

Cherry from Getty

Discover Chicagoland’s Indoor Nature Treasures

This Winter

by Sheryl DeVore

In winter’s dreary weather, adults and children can still get a dose of the outdoors by visiting free local nature centers in the Chicago area. Many of these indoor mini-museums feature live animals such as Al, a 130-year-old alligator snapping turtle found in southern Illinois; the small, elusive tiger salamander that lives in the Chicago region; and Madagascar hissing cockroaches, which aren’t native, but help teach visitors about invertebrates.

Seeing these animals is a great way to stave off January boredom after the holidays and can help visitors learn about wildlife they might not otherwise encounter, according to local nature center staff members.

“We bring the outside indoors so people can see what could be outside right in their own back yard,” says Kelly Hidy, customer service and operations supervisor for The Grove Interpretive Center, in Glenview (GlenviewParks.org/facilities/the-grove).

The Grove, a National Historic Landmark, contains trails and historical information about horticulturist John Kennicott and his son, Robert Kennicott, founder of the Chicago Academy of Sciences, who lived and studied science there. Visitors can view a Native American village, a log cabin, a schoolhouse and the Interpretive Center.

The new Discovery Room, which opened in October inside the Interpretive Center, features a landform exhibit where visitors can explore the natural areas of northern Illinois.

“The great thing about the Discovery Room is that it brings in native species you might not have a chance to see outdoors,” Hidy notes. “For example, in the outdoors, garter snakes and native rat snakes go by so quickly. While you’re in the Discovery Room, you can see they’re actually very calm. It takes away the fear of the unknown.”

Like other nature centers, The Grove offers opportunities for visitors to touch animals, including an opossum and some snakes. “We talk about how they benefit the ecosystem,” Hidy says.

A longtime favorite in the Interpretive Center’s main room is Big Al, an alligator snapping turtle estimated to be between 130 and 140 years old. “People are fascinated by his size and his age,” Hidy shares. “He’s fantastic. People come in and think he’s a big rock. Then they are shocked and pleasantly surprised that it’s a real turtle.”

Alligator snapping turtles are endangered in Illinois, though some can still be found in the state’s southern region. Big Al has recently become a social media sensation when a video of his spa day at the Grove garnered 2.7 million views.

“Big Al’s popularity reminds us of the power of nature and the importance of wildlife

Young and old enjoy seeing snakes at The Grove Interpretive Center’s new Discovery Room, in Glenview.

Photo courtesy The Grove

Other free

nature centers in the region include:

Little Red Schoolhouse Nature Center, Willow Springs

fpdcc.com/places/locations/ little-red-schoolhouse-nature-center

Visitors can see live animals including reptiles, fish, birds and insects as well as large taxidermied forest animals.

Spring Brook Nature Center, Itasca

ItascaParkDistrict.com/317/ springbrook-nature-center

The recently renovated center includes an aquarium with fish and turtles as well as live raptors.

Plum Creek Nature Center, Joliet

ReconnectWithNature.org/preserves-trails/ visitor-centers/plum-creek-nature-center

A blue-tongued skink from Australia is among the animals visitors can see.

North Park Village Nature Center, Chicago

ChicagoParkDistrict.com/parks-facilities/ north-park-village-nature-center

A discovery room, a hands-on table of natural objects and interactive displays are featured.

For more nature centers in the region, visit MyKidList.com/nature-centers

(PRParks.org/facilities/wildwood/nature-center-information). “He checks out people’s shoes and gets up close and personal. He’ll snuggle up with the stuffed animals.”

Focusing mostly on native wildlife, the center houses an ornate box turtle, which has been negatively impacted by urbanization and is listed as threatened in Illinois. Seeing a rare native species can start a discussion on habitat loss and its effects on animals.

“It’s important that people have access to different ways of connecting with nature and connecting with animals,” Rozalewicz relays. “The more the younger kids get experience with animals, the more empathy they learn to develop for animals. For the adults, connecting with nature brings them back to their roots.”

One nonnative species folks enjoy at Wildwood is the Madagascar hissing cockroach. “We have quite a large colony that we feed to our bearded dragon,” Rozalewicz says.

Visitors learn that the cockroaches are called invertebrates because they have no backbone. “They also don’t have vocal cords, but a hissing sound comes from air pockets in their exoskeleton,” she explains.

Wildwood Nature Center houses more than 35 live animals, including a bullfrog, American toad, box turtle, tiger salamander and corn snake. A nature nook offers books, puzzles, puppets, games and activities for young visitors.

At Wildwood Nature Center, in Park Ridge, a red-footed tortoise, native to South America, often waits at the door to greet visitors.

“He’s a really cool tortoise,” observes Kristen Rozalewicz, a naturalist at the center managed by the Park Ridge Park District

Be sure to let our advertisers know you found them in preservation,” says Hidy.

At Red Oak Nature Center, in North Aurora, two eastern box turtles are popular with visitors, according to Mary Casey, a naturalist at the center managed by the Fox Valley Park District (RedOakNatureCenter.info).

“Here we can showcase what wild animals Illinois does have, and that gets people very interested in exploring the forest,” Casey remarks.

A Sense the Seasons exhibit allows visitors to smell, touch and observe what’s outdoors, such

Photo courtesy The Grove

Big Al, the 130-year-old alligator snapping turtle, is a popular attraction at The Grove Interpretive Center, in Glenview.

as skunk cabbage, which emerges early in spring. Children can crawl through a small, simulated cave; see what the river looks like beneath the ice in winter; and listen to night sounds in a dark area.

A favorite at the center is the new augmented reality sandbox, says Red Oak Facility Manager Renee Oakley.

“Images move around in the sand, and you can build your own volcano or make water cycles and create an island, and there are creatures walking around,” Oakley says.

“It’s really fun for all ages,” she continues. “You can have a teenager who is just watching or a grandparent sitting and watching

the kids in the sandbox. The next thing you know, the teenager and the grandparent are also in the sandbox. It’s very Zen-like.”

Red Oak offers visitors close looks at more than 45 animals that live in the Fox River ecosystem, including turtles, fish, frogs, snakes, insects and crayfish.

In winter, after visitors have enjoyed the Red Oak Nature Center, “we encourage people to go down to the cave on the Fox River,” says Oakley. “It’s one way in and out and right by the river. Depending on the ice and snow cover, you may see some cool animal tracks along the way.”

At Prairie Grass Nature Museum, in Round Lake, live turtles and snakes are also popular, says Recreation Supervisor Kathy Paczynski. “It looks like the turtles are waiting for visitors,” she says. “They swim up to them, and visitors think that’s the best.”

Another popular critter is Sal, the tiger salamander, a nocturnal amphibian who lives in a dark, moist tank.

“Salamanders are very elusive and hard to see,” Paczynski notes. “But visitors do get to see him at the center sticking his head out every once in a while from his hiding holes. It’s the cutest thing in the world.”

Visitors also can check out free Discovery Packs, which include a magnifying glass, compass, binoculars, ruler and wildlife guide. Just outside the museum is Hart Woods, where they can do a little sleuthing.

Whether it’s exploring the fascinating world of native wildlife, engaging with hands-on exhibits or simply escaping the winter blues, Chicagoland’s nature centers cater to diverse interests and curiosities. These hidden gems entertain and inspire visitors of all ages, fostering a deeper connection to the natural world this winter season. Hours of operation vary widely, so visitors are encouraged to call ahead or check the website before planning their trip.

Sheryl DeVore has written six books on science, health and nature, as well as nature, health and environment stories for national and regional publications. Read more at SherylDeVore.WordPress.com.

A tiger salamander lives at the Prairie Grass Nature Museum, in Round Lake.

Photo courtesy Prairie Grass Nature Museum

A red-footed tortoise wanders through Wildwood Nature Center, in Park Ridge.

Photo courtesy Wildwood Nature Center

Photo courtesy Wildwood Nature Center

Photo courtesy Red Oak Nature Center

Children learn about the Madagascar hissing cockroaches at Wildwood Nature Center, in Park Ridge.

A unique sandbox encourages young and old to get creative at the Red Oak Nature Center, in North Aurora.

Dormant Season Is Tree Pruning Season

by M.D. Skeet (“Skeet”)

Many people wonder what tree care crews do all winter. The quick answer is that crews prune trees and shrubs throughout the dormant season, just as they do during the rest of the year. Winter is a busy time in tree care, with many advantages to pruning and even tree removal during this season.

Tree pruning serves several purposes: improving safety, reducing interference with buildings and protecting tree health. The dormant season is an ideal time to identify problem areas in trees. Diseased or damaged branches are easier to spot and may need pruning. Winter storms, snow and ice add stress to dead and broken branches, increasing the risk of these branches falling during the season.

harder to reach at other times of the year.

Reduced Noise Impact: With windows closed during the winter, the unavoidable sounds of chippers and leaf blowers are less disruptive to residents.

The dormant season offers many advantages for pruning:

Less inconvenience to common ground and sidewalk areas: Many townhome, condo and homeowner associations schedule tree pruning during the dormant season to enhance safety for residents. With colder weather, people tend to spend less time walking on sidewalks and community paths. The decreased winter outdoor activity also means residents are less likely to be inconvenienced by blocked sidewalk and pathway areas.

Removing dead or broken branches is a common way to prevent damage to structures or objects beneath a tree. Branches grow throughout spring and summer and can sometimes encroach on roofs, siding, sidewalks, driveways or lawns. Winter storms can cause these branches to move dangerously. Interfering branches should be reduced in length or removed to prevent potential breakage, as well as possible injury or property damage.

Certain insects, which spread causal agents of disease, are attracted to fresh pruning cuts. These pests aren’t active in late fall and winter, making it the best time to prune species like oak and elm. During the warmer months, oak trees are vulnerable to oak wilt and bur oak blight, while elm trees can fall prey to Dutch elm disease. Many municipalities enforce ordinances with fines for pruning these trees at the wrong time of year, so it’s important to check local regulations.

Improved Branch Structure: Without leaves, a tree’s structure and any damaged branches are easier to see, making it simpler to identify structural issues, prune out overextended branches and promote healthy spring growth and form.

Reduced Disease Risk: Pruning during winter reduces the risk of disease and pest infestation because many insects, fungi and bacteria that may be attracted to fresh cuts are not active at this time of the year.

Less Stress on Trees: Some tree species experience less stress when pruned in winter, as they have few or no remaining leaves, and can heal better during the dormant period.

Minimal Impact on Nearby Plants: Plants are commonly planted under or near trees, and during the dormant season, perennials and annuals are inactive and the soil often frozen. This allows arborists to access plant beds more easily, move branches through them and drop limbs in these areas without causing harm to gardens.

Improved Access: Frozen ground often allows equipment to access trees that may be

Rejuvenation and Renewal Pruning for Shrubs: Rejuvenation pruning means cutting stems back to within 6 to 12 inches of the ground. Renewal pruning involves removing about one-third of older or dead stems to the main stem or ground. During the dormant season, arborists have a clear view of the shrub’s structure, making it easier to prune effectively. In spring, shrubs respond well, drawing on fall storage resources to fuel new growth on the strongest branches.

Dormant-season pruning offers numerous benefits for trees, shrubs and the surrounding environment, making it a critical part of year-round tree care. For the best results, have trees inspected by a certified arborist from an accredited tree care company and develop a winter pruning plan.

M.D. Skeet (“Skeet”) is an ISA-certified arborist and commercial arborist representative in the Bolingbrook office of Bartlett Tree Experts. Bartlett has five offices serving Chicagoland, Wisconsin and Indiana, and more than 165 offices nationwide. For more information, call 630-960-4001 or visit Bartlett.com See ad on page 19, in the Community Resource Guide and in the Business Directory at NAChicago.com.

Photo credit Scott Jamieson/Bartlett Tree Experts

CELEBRATE NATIONAL Seed Swap Day

By Growing Community and Gardens

January 25 is National Seed Swap Day, a chance for gardeners to share seeds, knowledge and inspiration. These community events allow individuals and organizations to exchange saved and extra seeds from their favorite vegetables, flowers and herbs. They also often include gardening stories and wisdom to help plants flourish.

According to Seed Savers Exchange (SeedSavers.org), the day was established by Kathy Jentz, editor and publisher of Washington Gardener Magazine, and the first official event was held on January 26, 2006. Although this annual celebration is officially observed on the last Saturday of January, swaps are held throughout the fall and winter months. These gatherings encourage gardeners to explore new plants, foster connections and kick off their garden planning for the year. For tips on organizing a local seed swap, visit SeedSavers.org/ow-to-organize-a-seed-swap

Seed swaps offer more than just seeds— they’re opportunities to preserve our seed heritage, encourage sustainability and strengthen local gardening communities. By saving and sharing locally grown seeds, gardeners help keep heirloom varieties alive, make unused seeds available to others and cultivate plants that thrive in our area’s climate. Historically, seed saving was essential for future harvests. Today, these grassroots events maintain resilient, family-favorite varieties while also introducing gardeners to new ones.

Seed swap activities vary from event to event, but participants can usually expect tables filled with labeled seed envelopes and information about the plants they produce. Some events may also include workshops on topics like composting, heirloom vegetables or pollinator gardening, guest speakers, seed-starting demonstrations or crafts.

Gardeners planning to participate should bring saved seeds in labeled envelopes or jars, along with notes about the plant variety, growing tips and any special stories. Those new to seed swapping are often encouraged to attend, even without seeds to trade.

These are some of the seed swap events planned for the Chicago area in 2025. Most events are free unless otherwise noted. Call ahead to confirm dates and times, as they may change. Some events also offer “snow days” in case of bad weather.

January 12

Conservation@Home: Seed Swap Noon to 2 p.m.

River Trail Nature Center, 3120 Milwaukee Ave., Northbrook Ages 13 and up 847-824-8360 | fpdcc.com

Native Plant Seed Swap & Giveaway 1-3 p.m.

Schaumburg Public Library 130 S. Roselle Rd., Schaumburg 847-923-3347

SchaumburgLibrary.org/events

January 19

Conservation@Home: Winter Seed Sowing 1:30 p.m.

River Trail Nature Center, 3120 Milwaukee Ave., Northbrook Ages 13 and up 847-824-8360 | fpdcc.com/event/ conservationhome-winter-seed-sowing

Photo credit by Elena Butinova for Adobe Stock

January 25

Seed Swap/Intercambio de semillas

10 a.m. to 2 p.m.

Aurora Public Library, 555 Eola Rd., Aurora (Mtg. Rm. 108)

630-264-4117

AuroraPublicLibrary.org/event/12011929

Super Seed Saturday and Seed Swap

See website for event schedule

Regenstein Center, Chicago Botanic Garden, 1000 Lake Cook Rd., Glencoe Free with garden admission 847-835-6801

ChicagoBotanic.org/seedswap

Extension Seed Swaps

TBD: Naperville, St. Charles and Yorkville Extension.Illinois.edu/dkk/ gardening-and-growing

January 26

Seed Swap at the Oak Park Conservatory Noon to 2 p.m.

Oak Park Conservatory, 615 Garfield St., Oak Park

708-725-2400

UpcomingEvents.com/chicago/events/ oak-park-conservatory/seed-swap-340874

February 1

Seed Swap CARE’s 11th Annual Seed Exchange

9 a.m. to 1 p.m.

White Oak Library District, Lockport Branch

121 E. 8th St., Lockport 815-552-4185

WhiteOak.LibraryCalendar.com/event/ care-seed-exchange-16834

The Great Seed Event

10 a.m. to 2 p.m.

MCC Cafeteria, McHenry County College, 8900 U.S. 14, Crystal Lake 815-479-7563

EventBrite.com/e/ the-great-seed-event-tickets-1002343054057

Seed Swap at The Morton Arboretum Noon to 3 p.m.

Arbor Room, Thornhill Education Center, The Morton Arboretum, 4100 IL Rte. 53, Lisle

Free with arboretum admission 630-719-2468

MortonArb.org/explore/activities/ adult-programs/seed-swap

February 8

Conservation@Home: Seed Swap & Plant Exchange

10 a.m. to 2 p.m.

Dan Ryan Woods Pavilion, S. Western Ave. & W 87th St., Chicago 224-763-4317

fpdcc.com/event/conservationhome-seed-swap-plant-exchange-3

Seed Swap at the Park District of Franklin Park

11 a.m. to 2:30 p.m.

Community Center, 9560 Franklin Ave., Franklin Park 847-455-2852

fpparks.org/event/seed-swap

February 22

Sustain DuPage Seed Swap 1 to 3 p.m.

Wheaton Public Library, 22 N. Cross St., Wheaton 630-668-1374

SustainDuPage.com/calendar

March 8

Extension Master Gardener Seed Expo at College of Lake County

10 a.m. to 2 p.m.

College of Lake County, 19351 W. Washington St., Grayslake Facebook.com/events/581522687659879

First Thoughts and New Experiences

Returning to Innocence Through Beginner’s Mindset

by Carrie Jackson

The new year brings a fresh focus on growth and forward thinking. An intentional way to harness this is to adopt the Zen Buddhist idea of shoshin, or beginner’s mind. This approach guides people to experience life with curiosity and openness, helping them let go of old patterns. It is a way of being that encourages practitioners to abandon preconceptions,

embrace the world with a sense of wonder and see things from a more optimistic perspective. By examining and releasing old ways of thinking, expressing gratitude and incorporating different practices, the mind, body and heart open to novel opportunities.

The Beginner’s Mindset

“The idea of being open to the situation

comes up repeatedly in meditative traditions,” says Steve Rogne, owner and director of Zen Shiatsu, in Evanston, Illinois. He notes that in his practice, shoshin is an essential part of shiatsu, a form of massage therapy that uses gentle pressure to stimulate the body’s acupressure points and meridian channels. Shoshin can aid in unblocking stagnant energy and harmonizing the flow of qi, or vital energy, in the body.

“As a situation arises, we have our natural responses, which may include wanting to change what is happening. Another perspective is to ask, ‘What if I accept things the way they are?’” Rogne explains. “Accepting situations for the way they are is the foundation from which we can respond. It’s like a preparation for action without being the endpoint. We can simultaneously be open and respond mindfully.”

Learning to accept what is happening can also help us break old patterns of thinking and reacting. “There is a very common human dynamic to move toward the things we want and away from the things we don’t want; however, this can lead to a fixed response pattern that limits our growth,” says Rogne. “In shiatsu, we help people to recognize those patterns and find the balance between active response and trusting with faith. This trains us to listen to our inner wisdom and relax into outcomes that aren’t what we prefer.”

Mindfully changing patterns can open us up to new experiences that we had previously shut out. “You may find a willingness to move forward in new relationships, even though you’ve experienced that relationships can be painful, or perhaps you find the willingness to speak up even though there’s a chance you won’t be heard in the way that you want,” Rogne notes.

Keeping a receptive mind helps to open us up physically, as well. “In both shiatsu and the shoshin mindset, we trust that every person’s body is already working on its own healing. When we let go of our fixed holding patterns, the internal circulation is freed up, leaving the best possible opportunity for the body to regain all the healthy rhythms of the organs and reduce conditions such as chronic pain,” Rogne asserts.

Optimism

Having hope and confidence about the future is essential in cultivating a beginner’s mind, helping to counter some of the fear and intolerance that can undermine our lives. “A shoshin principle is that there is not anything fundamentally wrong with us or with the world. This allows us to move forward with positive faith and engagement,” says Rogne.

“Optimism is a belief that good things will happen and that things will work out in the end,” says Victor Perton, founder of the Centre for Optimism, an Australian-based think tank dedicated to fostering realistic and infectious optimism around the world. “With optimism, we enter each experience expecting fresh possibilities, guided by a sense that there’s something meaningful to discover.”

This positive outlook has myriad benefits. “Optimism nurtures healthy longevity and acts as a powerful protector against major health threats like heart disease, cancer and dementia,” says Perton. “Optimism also lowers the risk of cognitive decline, as optimistic people tend to be more socially and physically active, helping stave off dementia and age-related memory loss.”

A 2022 study of more than 150,000 racially diverse, older women published in the Journal of the American Geriatrics Society found that the most optimistic women were healthier, lived 4.4 years longer than the least optimistic women and were more likely to live past age 90.

A positive outlook can help navigate the stress and anxiety of life. “Optimism doesn’t mean ignoring the challenge; it means approaching it with the belief that solutions are possible. Optimism and a beginner’s mind work together in this way, helping us to stay open to new paths, resilient in the face of setbacks and appreciative of life’s small, beautiful details,” opines Perton.

Incorporating small, intentional practices into our day can help us cultivate optimism. “Smiling with genuine warmth—even at strangers—can shift our outlook, and asking others, ‘What’s the best thing in your day?’ brings a positive energy to conversations,” says Perton. He also recommends simple grounding practices like gardening, yoga and meditation to nurture curiosity and positivity, noting, “Through these small habits, optimism becomes a daily practice and, in time, a personal superpower for resilience and joy.”

Reframing Our Outlook

Reflective practices encourage us to explore our goals with a fresh outlook. “Journaling is a practice that is just for you, and you’re not intending to share it with anyone else,” explains Shawn Brown, a Baltimore-based wellness facilitator and yoga teacher who helps clients find a path to being their authentic selves. “It really allows you to examine what is popping up and

Expert Pre/Post Op Lymph Massage

Applying Shoshin to Everyday Life

by Carrie Jackson

Kalika Yap, a Los Angeles-based serial entrepreneur, author, coach and podcast host, offers these tips to cultivate shoshin, or beginner’s mind:

• Acknowledge wisdom and smarts, then set them aside. While it is okay to recognize our knowledge and experience, it is also important to consciously set aside preconceptions before approaching a task or problem.

• Ask open-ended questions. Replace statements with questions, such as: “What if we tried this other way?” or “How might we solve this differently?”

• Embrace curiosity. Approach each day with a learner’s mindset and seek out new experiences and perspectives.

• Practice active listening. Value the input of others, regardless of their level of experience, and listen to understand, not to respond.

• Reflect and adapt. Regularly reflect on experiences and what has been learned, and be willing to adapt the approach based on new insights.

• Encourage team creativity. Emphasize the importance of a beginner’s mindset within the team and create an environment where team members feel safe to share new ideas.

• Welcome failure as a learning opportunity. View failures as opportunities to learn, grow and analyze what went wrong to see how to make improvements next time.

• Stay humble. Approach every situation with humility and a willingness to grow, and remember that there is always more to learn.

what you are curious about. This might be learning a new language or starting a new yoga practice. When we look at things as a beginner, we are open to what we are truly interested in.”

A regular gratitude practice also helps bring us back to a place of grounding. “When we tap into gratitude, it expands our propensity to be creative and allows us to drop into the present moment. This is where we live, but when we think of the future or ruminate on something that happened in the past, we are pulled out,” says Brown. She encourages clients to take breaks throughout the day and recall a person, place or experience for which they are grateful. “Think about something that makes the corner of your mouth turn into a smile,” she suggests. “It can be as simple as gratitude for your partner who bought dog food or a neighbor who moved a package off the porch. This brings us back into our lives right now, and that’s where the beginner is.”

Cultivating a sense of play can also tap into a shoshin mindset. “As adults, there’s a need to have a goal or expected result in any situation. When you’re a beginner, you don’t have a specific outcome because you’re just learning. Play, especially with kids or an animal, is free-form engagement without the need to get it right or check something off our to-do list. Releasing the need for control and perfection opens us up and expands us for so many other options and possibilities,” Brown says.

Brown encourages her yoga students to be open in the way they approach their practice. “Coming into a pose in a different way can give us a new experience of it,” she says. “My approach to yoga is not that we’re trying to do the posture, it’s that we’re trying to feel the posture. It’s a mirror of our being and can indicate if you are feeling strong, tired, energized or wobbly. Rather than attaching a label of good or bad, you just notice, and that opens us up.”

Especially in the new year, Brown urges clients to replace “I have to” with “I get to,” which presents more of a growth mindset. “This is the time to reframe our goals,” she points out. “Trying something new, like taking a West African dance class instead of your regular spin class, shakes up the routine and keeps your mind and body learning. You get to be pushed out of the comfort zone, and that’s where the magic happens.”

Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com

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Serving up Happiness

Foods for Better Moods

by Zak Logan

Most of us feel a little grumpy when we’re hungry, but a diet that is dominated by ultra-processed packaged foods and drive-through meals increases our chances of experiencing chronic mood swings and symptoms of depression. Ultra-processed foods are characterized by a long list of additives—artificial flavors, colors, sweeteners, preservatives, salt and more—resulting in products that do not resemble their original natural state.

In a 2022 study published in JAMA Network Open involving more than 10,000 participants aged 18 or older, individuals with a higher percentage of their total energy intake from ultra-processed foods were significantly more likely to report mild depression and more mentally unhealthy and anxious days. Research involving more than 31,000 middle-aged women published in 2023 in JAMA Network Open linked a higher consumption of ultra-processed foods, especially artificial sweeteners, to a higher risk of depressive disorders. Reducing ultraprocessed food intake by at least three servings per day lowered the risk of depression.

In order to produce serotonin, dopamine and other neurotransmitters that are crucial for balanced mental health, our bodies require vitamins, minerals and other nutrients found in real, whole foods. The Mayo Clinic recommends avoiding processed meats, sugary beverages, sweets and refined grains, and it gives a thumbs-up to feel-good fare on the Mediterranean diet that includes

plant-based foods, such as fruits, vegetables, legumes, nuts, seeds and whole grains; healthy fats like olive oil; lean meats, including fish and poultry; and some dairy, such as natural cheese and yogurt.

Brain Changers

According to Holly DeLong, a registered dietitian and the founder of Food & Mood, in Malvern, Pennsylvania, “Food is a form of medicine, and we truly can make big improvements in our mental and emotional well-being using the intersection between nutrition and mental health. Food, gut health and nutrient status all affect neurotransmitter production and balance. Certain nutrients are required to produce neurotransmitters.” She recommends the

consumption of mood-friendly, B-vitaminrich leafy greens, avocados, lentils, sunflower seeds and nutritional yeast, as well as magnesium-packed whole grains, tofu and bananas.

“What we eat influences key systems in our body, especially blood sugar, gut health and inflammation, and these impact mood, energy, stress and anxiety,” says Amy Fox, a certified functional food coach and life coach in Cincinnati, Ohio. “Think of each meal as your ‘nutrition prescription’. These choices almost always predict how you’ll feel in a few hours. A helpful rule of thumb is to aim for foods with five ingredients or less and limit boxed, bagged or wrapped items.” She also notes that high-sugar items, especially before bed, are the worst offenders.

What we eat, and when, can improve the body’s chemical balancing act. “Meal timing can be a huge factor in how food affects mood. Skipping meals and eating too close to bedtime can contribute to poor energy, lower moods and higher anxiety for some people,” explains DeLong.

Fox notes that consuming alcohol can also backfire. “Sometimes we think a glass of wine will help us unwind after a long day, but it has the opposite effect. Even small

amounts of alcohol can disrupt the production of our natural happiness chemicals.”

Gut Health

Because 95 percent of serotonin is produced in the gut, nutritionally dense foods and those containing probiotics and prebiotics promote the presence of good bacteria in the belly, which ensures the production of this neurotransmitter. Fox recommends three daily servings of fermented foods like kefir, kombucha, kimchi, plain Greek yogurt and naturally fermented sauerkraut found in the refrigerated section with “live cultures” on the label.

DeLong’s favorite go-to allies are sources of omega-3 fatty acids like salmon, walnuts and chia seeds to combat inflammation, an integral factor in fighting the blues. She praises the antioxidant potential of berries, acai and pomegranates, and suggests swapping coffee for L-theanine-rich matcha green tea to decrease systemic patterns of anxiety.

Protein Power

Protein is an unsung hero in eating to feel better. “A craving for sweets might indicate a serotonin deficiency often linked to stress and low energy,” says Fox. “When you eat protein-rich foods, they help slow digestion, keeping blood sugar levels stable and providing a longer-lasting energy source.” She recommends lean chicken, beef, eggs, Greek yogurt, cottage cheese and legumes.

Consistent Change

According to DeLong, “Neurotransmitter health is not a predetermined, unchangeable defect as it is often seen. We can make an impact with the choices we make.”

Simple, consistent changes in the diet can produce lasting effects. “It’s about small, supportive choices that build up over time, shifting focus from restriction to nourishment,” says Fox.

Zak Logan is a freelance health writer dedicated to getting back to basics.

You Wish Life Changes Came with Directions?

GUT-FRIENDLY BROCCOLI NUT SOUP

YIELD: 3 SERVINGS

1 yellow onion, roughly chopped

3 cloves garlic, peeled and chopped

2 celery stalks, roughly chopped

¾ tsp dried thyme

5 cups bone broth

1 cup raw cashews

1½ lb Yukon gold or white potatoes, diced (approx. 3½ cups)

7 cups broccoli florets (approx. 1 large head of broccoli)

½ tsp sea salt or to taste

½ tsp black pepper or to taste

Add onion, garlic, celery and 2 to 3 tablespoons of water to a pot. Sauté for 3 to 4 minutes until softened, adding more water as needed to prevent sticking. Add the thyme and sauté another 30 seconds until fragrant.

Add broth, cashews, potatoes, broccoli florets, salt and pepper to the pot and bring to a boil over high heat. Once boiling, lower the heat to medium and cook for approximately 6 to 8 minutes until the potatoes are fork tender.

Use an immersion blender to puree the soup in the pot or carefully transfer the contents of the pot to a stand blender in batches and puree.

Serve with crusty bread or garnish with croutons.

Recipe courtesy of Holly DeLong.

SUSTAINING GRAIN BOWL

YIELD: 1 TO 3 SERVINGS

1 cup whole grain of choice, cooked (millet; wild, brown or black rice; buckwheat; quinoa; farro; or amaranth)

1 to 3 cups vegetables, raw, lightly steamed, roasted or sautéed

4 to 6 oz of lean protein of choice, cooked (lean meat, egg, beans, legumes, tempeh, tofu or fish)

⅛ cup nuts, seeds, sprouts or avocado

Cook grain, vegetables and protein, depending on choice of ingredients. To build, layer grain as the base and add vegetables, protein and toppings.

Recipe courtesy of Holly DeLong.

EASY SERENITY SALAD BOWL

YIELD: 1 SERVING

2 cups mixed greens of choice (baby lettuce, mustard, chard, spinach, arugula or chicory)

¼ cup fermented veggies (kimchi or sauerkraut)

¼ cup cooked beans (kidney, black or garbanzo)

1 Tbsp flaxseeds

2 Tbsp walnuts

1 Tbsp lemon juice

½ Tbsp olive oil

Optional: grilled salmon or avocado slices

Mix greens, fermented veggies, beans, flaxseeds and walnuts in a bowl. Drizzle with lemon juice and olive oil. Top with grilled salmon and/or avocado slices.

Recipe courtesy of Amy Fox.

VeselovaElena from Getty Images/CanvaPro

FEEL-GOOD PROTEIN SMOOTHIE

YIELD: 1 SERVING

¾ cup ultra-filtered protein milk (found in many grocery stores)

1 scoop protein powder (whey, soy, egg white, pea or hemp)

½ frozen banana

Handful of frozen strawberries or other berries

1 Tbsp of flaxseeds

¼ cup of zero-percent-fat, plain Greek yogurt

Handful of kale

Place all ingredients in a blender and blend well. To thicken, add a few ice cubes or place smoothie in the freezer for 7 to 10 minutes.

Recipe courtesy of Amy Fox.

MUSHROOM COCOA

YIELD: ONE BATCH SHOULD LAST FOR MOST OF THE SEASON UNLESS USED AS A COFFEE REPLACEMENT

Cocoa

Masala Chai (like Blue Lotus)

Turmeric

Himalayan Sea Salt (be careful adding this if sensitive to salt)

Ceylon Cinnamon

Mushroom complex: Chaga, Cordyceps, Reishi, Lions Mane (like NatureBell Organic Myco Guardians 10 in 1 Mushroom Powder)

Combine 1 tin of the Blue Lotus Masala Chai, 2-3 cups of cocoa powder (may vary per taste), ½ cup of the mushroom complex, 1 cup of Ceylon cinnamon, 1 cup turmeric powder and ⅛-¼ cup Himalayan Sea Salt.

Bring water to a boil, add between from 1 tsp to 1 Tbsp of the powder mixture to 12 ounces of boiling water, add milk of choice or a favorite creamer and sweeten according to preference (potentially coconut milk with agave). Use a frother for extra enjoyment. Happy sipping.

Source: Amrit Leilani of Radiant Roots. @radiantroots.life (Instagram & website) RadiantRoots215@gmail.com

Winter Farmers Market Fresh: Savory Roasted Mushroom Recipe

by Janie Maxwell, MS, RDN Executive Director, ILFMA

There are more than 40 winter farmers markets in Illinois. Check out the list on the ILFMA website (ilfma.org/find-amarket) to find the details about a winter market near you. Winter markets feature items that can be produced or made yearround. Mushrooms can be found easily all throughout the year, and at many of the winter farmers markets.

Mushrooms are hearty and comforting, perfect for the winter season. They are great in soups and stews, as a main course accompaniment or by themselves. Some of the most common mushrooms include button, portobello, shiitake, oyster and chanterelle. You can switch them out or use a variety in almost any recipe.

Mushrooms can be eaten raw, cooked, broiled, grilled or sautéed. Mushrooms pair very well with almost anything, including winter vegetables, beef and balsamic vinegar, among other things.

Roasted Mushrooms to Pair With Your Next Winter Dinner

COOK TIME: 30 MINUTES

TOTAL TIME: 45 MINUTES

YIELD: 4 SERVINGS

1-2 lb mushrooms (same variety or assorted), trimmed and cut

1 clove garlic, minced

2 Tbsp butter

1 tsp dried rosemary or 4 fresh rosemary leaves

1 Tbsp olive oil

Salt and pepper, to taste

Preheat oven to 400° F

Cut mushrooms into similarly sized pieces to ensure uniform cooking. Toss mushrooms in olive oil and arrange on a baking sheet. Roast for about 20 to 25 minutes.

In a small saucepot over medium heat, sauté garlic in butter until soft. Add rosemary and mushroom liquid released during roasting to the saucepot. Simmer for a couple of minutes and stir until the sauce reduces and thickens slightly. Toss roasted mushrooms in the sauce and season with salt and pepper to taste.

Janie Maxwell, MS, RDN, is the executive director of the Illinois Farmers Market Association (ILFMA). ILFMA supports local food and food systems by giving Illinois farmers markets and producers access to resources, education and connections to grow healthier and economically vibrant communities. For more information, visit ilfma.org

Exercise With a Smile

Turning Workouts Into Playtime

by David J. Sautter, NASM (CPT, FNS, PES), ACE (SCS)

When it comes to exercise, many people think of rigid routines, grueling workouts and strict schedules, but joyful movement can make fitness fun, flexible and something to look forward to. It could be as simple as walking through the park, dancing in the living room or playing outside with the kids. Unlike traditional exercise routines that feel like obligations or chores, a joyful approach to fitness focuses on engaging in activities that feel good both physically and mentally.

“Movement does not have to be intense or complex; however, it must be intentional and innate,” says Katia Mashni, a healthand-wellness coach and registered dietitian/nutritionist in Michigan. “When you find and engage in an exercise program you enjoy, you are far more likely to stick to it and adopt it as part of your lifestyle because it makes you happy.” A 2020 study published in the International Journal of Environmental Research and Public Health of more than 2,300 adults found that those engaged in moderate and high levels of activity had significantly higher life satisfaction and happiness than those with low activity levels.

Fun Fuels Fitness Success

Fun is a powerful motivator when it comes to fitness. A 2020 review of more than 2,800 studies and papers by researchers at Victoria University, in Australia, found that when people had fun exercising, they were significantly more likely to consistently exercise.

By regularly engaging in our favorite activities, we can create a healthier relationship with fitness. A study published in Frontiers

in Psychology of more than 200 participants involved in different levels of activity found that after four weeks, active participants had higher levels of happiness, life satisfaction and self-esteem.

Adding Joy to Workouts

• Listen to music. An energizing playlist of favorites is a surefire way to boost a walking, running or strength-training routine.

• Exercise with friends or family. Increase the fun quotient by turning a gym workout or outdoor hike into a social event.

• Try something new or revisit a childhood favorite. Explore activities such as biking around the neighborhood, hula-hooping in the backyard or swimming at a local pool or beach. “I encourage

people to get curious,” says Courtney Pelitera, a dietitian with a passion for sport and performance nutrition. “Maybe you loved swimming in high school, or you have always wanted to take your dog out on a hike, or the pickleball leagues popping up everywhere sound like fun to you. Try it out! We all start somewhere, and being new to something might even bring you into friendships with others who are also new.”

• Dance around the house. Turn household chores into a dance party by moving to the rhythm while cleaning or cooking.

• Play with pets. Get active by running, walking or playing fetch with the dog or by creating a fun obstacle course to do together.

Elena

Photo/CanvaPro

Releasing the Guilt and Pressure

Many people feel judged or intimidated when it comes to fitness. Embrace these strategies to break free from the pressure to exercise perfectly or to follow an intense workout routine.

• Let go of perfection. Focus on progress, not perfection. Every bit of movement counts, and it’s okay if goals or milestones are not achieved right away.

• Set a realistic pace. Whether starting or returning to fitness, it is important to honestly evaluate exercise readiness. Joyful movement is about doing what feels right for the body.

• Avoid comparisons to others. Everyone’s fitness journey is different, and trying to match others can take the joy out of it. Celebrate personal achievements, no matter how small.

• Focus on fun, not performance. Place less emphasis on the quality of the exercise movements and more on how pleasing those efforts are.

• Choose comfortable environments. Whether a solo walk in nature, a quiet yoga session or dancing at home, choose settings that feel relaxing and happy.

• Dress for comfort. Wearing feel-good workout clothes adds confidence and reduces self-conscious discomfort during exercise.

David J. Sautter is a certified trainer, nutrition specialist, and health and fitness writer.

The Power of One Word: Setting Intentions in the New Year

by Julie Mackey

As athletes prepare to embark on a new year of training, competition and personal growth, it is important to start by setting goals and intentions. Traditionally, this might involve creating a lengthy list of objectives, from improving physical performance to achieving specific milestones. However, an increasingly popular approach focuses on a single word that embodies the athlete’s aspirations for the year ahead. This practice, known as “one word,” can provide clarity, motivation and a sense of purpose throughout the demanding journey of an athlete.

In part, this coaching process revisits the one word selection four times a year to ensure it remains aligned with the athlete’s purpose and motivation.

The Concept of One Word

The one word concept encourages individuals, including athletes, to select a single word that resonates with their core values and desired outcomes for the year. This word serves as a guiding principle, helping athletes maintain focus amidst the distractions and challenges of their sport. Jon Gordon, a motivational speaker and author, popularized this approach, emphasizing that a single word

can encapsulate an athlete’s vision and drive.

Psychological Benefits for Athletes

Research in sports psychology highlights the significance of intention-setting in enhancing athletic performance. A study published in the journal Psychology of Sport and Exercise found that athletes who set specific and meaningful goals showed increased commitment and improved performance. By concentrating on one word, athletes can simplify their focus, making it easier to align their daily training and competition efforts with their overarching aspirations.

Furthermore, a 2018 study in the International Journal of Sport and Exercise Psychology emphasized the role of mental strategies in enhancing performance. Athletes that adopted a singular focus reported heightened motivation and a clearer sense of purpose. This mental clarity can be particularly beneficial during intense training cycles or high-pressure competitions, where distractions abound.

Choosing Your Word

The process of selecting a word involves deep reflection and self-awareness. Commonly chosen words among athletes include “focus,” “resilience,” “commitment” and “grit.” Each word carries its own unique implications and power, allowing athletes to hone in on what they wish to cultivate within themselves.

To choose a word effectively, athletes can follow these steps:

1

Reflect: Take time to consider the past year. What were the challenges faced? What successes were achieved? What qualities contributed to those outcomes?

2

Visualize: Envision the athlete you aspire to become by the end of the year. What characteristics does this athlete embody? What mindset do they maintain?

3

Select: Choose a word that resonates deeply with personal aspirations. This word should evoke a sense of excitement and commitment, serving as a daily reminder of the journey ahead.

4

Embrace: Once the word is chosen, integrate it into daily life. Incorporate it into training routines, visualize it during workouts and use it as a lens for decision-making throughout the year.

The Impact on Performance and Growth

When athletes embrace a one-word intention, they create a framework for growth and resilience. For example, if an athlete chooses the word “resilience,” they may find themselves better equipped to handle setbacks, injuries or challenging competition. This mental fortitude can foster not only improved performance but also a deeper enjoyment of the sport.

As the new year unfolds, athletes have a unique opportunity to harness the power of one word to guide their training and competition. By selecting a single word that encapsulates their intentions, athletes can enhance focus, motivation and resilience. In a sport where mental toughness is as crucial as physical ability, the simplicity of one word can provide clarity amidst chaos, ultimately leading to a more fulfilling and successful athletic journey. Embracing this practice may very well be the key to unlocking new heights in performance and personal growth in the year ahead.

Author’s Note:

Ironically, one word also serves as an inspirational tool for me. Learning my clients’ one word throughout the years has inspired me to continue this process with myself and my friends. In fact, positive one-word, self-talk simplicity has become a cornerstone for scaling my business.

Julie Mackey is the owner of FLEX Mind, Muscle, Might, a mental performance and movement company. She has coached athletes at all levels to excel in both sports and life through the mastery of mental conditioning, self-myofascial release, mind-based stress reduction, breathwork, mental imagery, meditation and yoga mobility. For more information or to schedule a discovery call, visit  JulieMackey.com See ad on page 9.

Your Dreams

Theresa Cheung who Women’s Health magazine called “the British Grande Dame of psychic and spiritual studies,” shows you how to unravel the mysteries of your unconscious mind. $18.99 • Paperback

Dreams are renewable. No matter what our age or condition, there are still untapped possibilities within us and new beauty waiting to be born.

—Dale Turner

Dream Big, Live Bigger: Night Visions as Guides for Growth

by Theresa Cheung

If you value personal growth, you must treasure your night vision. Every dream is an empowering message from your inner therapist. The journey to self-love and self-reliance is the journey of dreamwork.

Dreams are symbolic, not literal messages from your higher self, reminding you that you are loved. If your dreams are more anxiety related, it may be because you don’t believe in the existence of your higher self.

You can ask your dreaming mind to send you a dream that reveals roadblocks to this belief. This is empowering, and the ideal question to begin with because in our waking hours, we are often our own worst enemy. We often don’t realize that it’s not

other people or circumstances limiting us, but rather ourselves.

What you think and feel tends to attract similar experiences into your life. These thoughts and feelings often stem from how you were taught to think and feel by others— parents, carers, siblings and teachers. These mindsets are not your own, but they become ingrained.

Some beliefs are positive, but even positive ones can become outdated. If you’ve ever said, “That’s the way I am,” you’re really saying, “This is how I believe I am.” Your dreaming mind wants to show you that whatever you believe about yourself doesn’t have to be written in stone, because what you believe

about yourself at any moment becomes a self-fulfilling prophecy. It will also show you that saying, “That’s just the way I am,” is a recipe for unhappiness, as it limits the opportunity for change. Life is change, and limiting change paralyzes you both in your dreams and in waking life.

Night after night, your dreaming mind is doing all it can to show you that you don’t have to continue thinking or behaving in a certain way. It wants to remind you that what you choose to think and feel about yourself is what tends to come true.

Changing your thought patterns can heal your life. The problem is most of us aren’t aware of these patterns, and that’s where dreamwork comes in. Dreams can spotlight draining feelings of unworthiness or fear and show the limitations they place upon you.

The wonderful thing is that dreams also remind you that, while your thoughts are powerful, you are the creator of them—and infinitely more powerful. Every morning when you wake up, you can change that inner narrative. Every moment is a new beginning. You don’t even have to wait until your next dream. You can start right here, right now, in this present moment.

Dream Direction

Pause for a minute and analyze how you are currently thinking about yourself. If it isn’t making you feel good, why are you choosing

Photo credit by leszekglasner for Adobe Stock

it? If you ate something once and it made you feel sick, you wouldn’t choose to eat it again. Do the same with your thoughts. Catch and course correct them as often as possible and notice how your dreams begin to mirror that shift. Dreams that feel more energizing and creative are a sure sign that your personal and spiritual growth is heading in the right direction.

Don’t panic if your dreams aren’t there yet. They will come when you are ready. You can’t plant a seed and expect it to grow overnight. Be patient and trusting with yourself. The more you focus on what you want in your waking life, the more you’ll forgive yourself, release limiting beliefs and feel empowered from the inside out. Keep experimenting in your waking life, dreaming big, and don’t beat yourself up when you make mistakes.

Remember, mistakes are opportunities to learn and grow. Whenever you feel broken or empty, it’s a sign you’re about to grow. Sometimes, growth hurts. You are about to emerge from the darkness, spiral rather than loop, and see yourself and your life from a higher perspective. Hang in there.

Your dreams are forever guiding you to a place where you love yourself enough to look into your own eyes—the windows to your soul—in a mirror and tell yourself you are enough—and believe it. In some ways, dreaming is looking deep into your own eyes

every single night. The experience can feel unsettling and electrifying at the same time.

Always keep that sacred respect for your dreams, whatever they reveal to you from the inside out. When you respect and fall in love with decoding your dreams, you are respecting and falling in love with yourself.

The Eyes Have It

Why not find a mirror or camera now and take a moment to stare deeply into your own eyes? Notice how this makes you feel from the inside out. Notice what thoughts come to mind. Looking into your own eyes is perhaps the place where all your dream decoding should begin.

Before you start brainstorming the meaning of any dream, take a moment to look into your own eyes for the love and vision you need to decode the symbolic wisdom of your dreams and find your own answers.

Theresa Cheung is a Sunday Times bestselling author and dream decoder with a degree from Kings College, Cambridge. She has written numerous books, including her upcoming title, The Dream Cure: How Recalling Your Dreams Can Heal Your Life, which will be released on January 8 by Llewellyn Publications. For more information or to purchase the book, visit TheresaCheung.com See ad on page 29.

Photo credit by marvent for Adobe Stock

10 Wellness Benefits of Sipping Tea in the Winter Season

by Jordan Peschek

Embracing tea during the colder months can offer a wealth of health benefits.

Immune Support: Regular tea consumption can strengthen the immune system and may help to prevent cold and flu.

Relief for Cold and Cough: Spiced teas featuring ginger, turmeric or cinnamon can ease throat irritation and reduce nasal congestion.

Enhanced Digestion: Blends with ginger, mint or star anise help soothe upset stomachs and promote digestive harmony.

Heart Health and Circulation: Black tea’s theaflavins act as antioxidants, safeguarding cardiovascular health. Ingredients like cinnamon and chamomile support healthy blood flow and may help regulate sugar levels.

Anti-inflammatory Properties: Herbal infusions with cloves or saffron can ease swelling and alleviate aches.

Natural Energy Boost: Several types of tea provide a revitalizing pick-me-up without the jittery effects of caffeine-packed alternatives.

Stress Reduction: Green and herbal teas, rich in antioxidants, help calm the mind and combat stress.

Protection Against Chronic Conditions: Teas that are high in antioxidants can also reduce risks associated with high blood pressure, high cholesterol and obesity.

Skin Nourishment: Staying hydrated with antioxidant-rich teas help to support a radiant and healthy complexion.

Weight Management: Certain teas can support metabolism and assist in weight regulation. Plus, opting for tea can be a healthy way to fend off food cravings.

Enjoying a warm cup of tea is not just about staying cozy—it’s about nurturing your body, mind and spirit with each soothing sip.

One great option that checks all the boxes is SPORTea®, which contains premium black and green teas and other herbs, including ginger, ginseng and mate. It contains trace minerals and electrolytes, along with a complete daily value of vitamin C. SPORTea® comes in both cold and hot tea options.

Jordan Peschek is the publisher of Natural Awakenings Milwaukee and Natural Awakenings Twin Cities.

For more information or to purchase SPORTea®, visit SPORTea.com See ad on this page.

Photo credit CanvaPro

Opening New Chapters

by Marlaina Donato

Diving into a new job, partnership or living situation might not be as scary as jumping into a fire or abyss, but fear of the unknown can certainly get a grip on us if we are not careful. Beginning anything new can feel unsettling, but with a little shift in mindset, anxiety can morph into genuine excitement. Whether taking piano lessons or trying a fitness class at the gym for the first time, we have one thing on our side: beginners have nothing to prove. Every master of their craft was once a novice, and remembering this can quell the ego’s impatience for perfection.

Curiosity, instead of fear, can become our internal navigation system, urging us forward as we turn a new corner or a new page. The month of January can bring expectations, fresh goals and, for the anxietyprone, flashes of what-ifs. It is not easy approaching the unknown, even for the seasoned artist putting that first brushstroke onto a stark, white canvas. Tapping into our innate creativity helps us to see an open road of choices lying before us.

First steps can be shaky, but with a little purpose and fortitude, they become surer, even elegant. Martin Luther King, Jr. advised, “You don’t have to see the whole staircase, just take the first step.” When we feel snagged in a web of procrastination or hesitance, reviving our sense of wonderment and childlike innocence can disarm doubt. Despite our fears and uncertainties, we might even experience some levity in our pursuits.

Greeting the New Year

• Try a different ethnic restaurant.

• Visit an unexplored town.

• Start a conversation with a previously unknown neighbor.

• Begin wearing hats or another signature piece, and own a new style.

• Learn an interesting word every week, and use it in conversation.

• Investigate an intriguing culture.

• Enroll in a cooking class, or learn to bake bread.

• Take a screen break and pick out a new book at the library.

Marlaina Donato is an author of several books, a painter and a composer. Connect at WildflowersAndWoodsmoke.com

Bonding With a Dog

Fun Tips To Build Trust, Calm and Companionship

by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN

Engaging with the family dog can strengthen the relationship, improve well-being and bring joy. With a little planning, each interaction offers dogs and their owners a chance to exercise, bond, explore and have fun.

Benefits of Interacting With Dogs

In a 2020 study published in Scientific Reports involving 35 dog owners and 58 dog-human activities, researchers concluded:

• Physical interactions with dogs, such as playing, training exercises and being greeted by the dog, increased the owners’ positive emotions, including happiness, joy and contentment, while at the same time reducing feelings of stress, anxiety and fear.

• Owning and caring for a dog was linked to an increased sense of purpose, meaning, responsibility and fulfillment, as well as a positive feeling of companionship.

• While not directly tied to dog-human activities, the general experience of having a dog contributed to a more positive outlook on life.

Dog-Owner Bonding

According to the National Institutes of Health, a strong bond with the family pet can lower a person’s blood pressure and decrease levels of cortisol, a stress-related hormone. Playing or relaxing with a dog engenders a sense of safety, while also allowing the dog to feel calm and less reactive. Dogs that regularly share activities with their

owners tend to show more affection, trust and excitement.

A 2024 Finnish study published in Science Daily determined that during interactions, dogs tended to be in sync with their owners’ stress levels, as measured by heart rate variability. This suggests that a close bond between a dog and their companion can build an emotional connection and even affect underlying physiological responses. What we do with our pets can have an effect on their emotional disposition, and ours.

Fun Activities

Carla Brown, a dog trainer and holistic pet health coach in Truckee, California, offers these tips to keep dogs happy and healthy.

Play and Exploration: Dogs are happiest when they can play and explore off-leash. This time is essential for their physical and mental growth. If off-leash spaces are not available, find other ways for the dog to play and explore.

Running and Playing: Running and playing release a dog’s endorphins—hormones that can help reduce stress, anxiety and depression. These activities also improve brain function, support immune health, reduce inflammation and help regulate appetite. Varying the activities keeps them mentally and physically healthy.

Mental Stimulation: Teaching the dog basic nose-work skills is a great way to challenge

Photoboyko from Getty Images/CanvaPro

their mind and provide calm, enriching experiences. Start nose work by tossing a treat for the dog to find. Use simple phrases like “Find it” or “Search.” As the dog gets better at finding the treat, make the search more challenging by hiding treats in different spots. Dog puzzles, snuffle mats and frozen stuffed toys that hide a treat inside are other ways to teach nose work.

Safety Tips for Dog-Dog Play: Dog-dog play can be rough and scary to the inexperienced observer. They rear up, wrestle and use open mouths. When dogs play together properly, no one should get hurt. Good playmates take self-imposed breaks when play escalates too much. On the other hand, puppies need help to calm down and stop playing.

Tips for Human-Dog Play: Set clear rules and follow through to ensure play is fun and safe. Teach cues like “Sit” and “Give a hug.” Don't allow rough play that promotes bad mouth habits. If a dog is used to roughhousing at home, they won’t understand that it is not okay with others. Allowing the dog to jump on their owner when they come home might suggest that it is okay to jump on strangers.

Safety With Kids and Seniors: When it comes to playing with children or older people, the rules are stricter. Dogs should be discouraged from using their mouth or jumping on people. This is why controlling play is important. Giving the dog a cue to sit, wait, take or drop will help them calm down. If the dog has trouble calming down, give them regular breaks. The reward is playing by the rules.

Ruth Roberts is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com

Calendar of Events

January 2025

ONLINE: In Our Own Hands Women’s Wellness Series – Jan-Apr. Explore a variety of powerful topics, including women’s rituals, pagan herbal traditions, aging gracefully, wild nourishment and advocacy skills for herbalists. Zoom. MidwestWomens Herbal.com/inourownhands.

Reflexology Certification – With Jasmin Jahal. A 5-month certification program designed for individuals seeking a career in holistic health care. For more info or to arrange for a free consultation: 773-979-5351. JasminReflexology.com.

Wednesday, January 1

New Year’s Day

Last Day of Kwanzaa

Men’s Yoga for Better Health – 6-7:15pm. Yoga for men, all levels welcome. Explore increased flexibility and movement, reduced stress, improved breathing, find your calm and your center. Mats provided. $20. Chicago Male Clinic, 4801 W Peterson Ave, Ste 506, Chicago. RSVP: 773-414-9900. ChicagoMaleClinic.com.

Thursday, January 2

Intuitive Tarot Readings – 4-8pm. Also Jan 9. With Lisa Maria. Ash & Willow Eco Salon and Beauty Apothecary and “The Nest,” 610 Devon Ave, Park Ridge. 847-696-7560. AshWillowSalon.com/thenest

Friday, January 3

Full-Year Readings, Psychic Tarot, Energy, Aura and Chakra – 12-7pm, by appt. First-time clients only. Full-year reading special, $25; energy healing, $125 (reg $375). Psychic Readings Glenview, 2834 Gold Rd, Glenview. Call/text: 847-470-0049. PsychicReadingsGlenview.com

First Friday Hike – 4-5:15pm. Join a naturalist on a guided hike to check Hammel Woods off your list and be inspired to take advantage of the many preserves throughout Will County this year. Free. Hammel Woods, Crumby Recreation Area, Rte 59 Access, Shorewood. Register by Jan 2: 815-727-8700 or ReconnectWithNature.org

Saturday, January 4

Winter Walkers: Goodenow Grove – 9:3011am. Walk through a trio of habitats: prairie, woodland and wetland with a naturalist. Free. Goodenow Grove Nature Preserve, 27064 Dutton Rd, Beecher. Register by Jan 2: 708-946-2216 or ReconnectWithNature.org

Quantum Frequency Healing – 2-5pm. Harmonize the frequencies of your energy bodies with Eve Muir-Wilson. Session includes setting intentions, guided meditation and energy healing. $45/30 mins. The Edgar Cayce Holistic Center, 259 E Central Rd, Des Plaines. 847-299-6535. HolisticCenterChicago.com

Shamanic Drum Journey – 6-7:30pm. With Sound Healer Andre Peraza. This sacred experience will guide you into the mystical realms of the spirit world through the deep, rhythmic beat of the drum. $45. The Edgar Cayce Holistic Center, 259 E Central Rd, Des Plaines. 847-299-6535. HolisticCenterChicago.com

Sunday, January 5

Paramahansa Yogananda Birthday Commemorative – 12:15pm. Chicago Meditation Center of Self-Realization Fellowship, 946 N Harlem Ave, River Forest. 708-366-0140. ChicagoMeditationCenter.org

Monday, January 6

Darien Garden Club January 2025 Meeting – 6:30-8:30pm. Join us for a fun evening filled with sharing and discovering everyone’s favorite things. Come ready to mingle, laugh, and maybe even find some new favorite things and friends along the way. Free. St John Lutheran Church, 7214 S Cass Ave, Darien. Tinyurl.com/2s39yjpf

Tuesday, January 7

Christmas (Orthodox)

Beginning Zen Shiatsu – Tuesdays, Jan 7-Mar 11. 10am-1pm. Learn how to give a basic 1-hr shiatsu treatment that you can share with friends and family. Course is a standalone offering and is also the first 30 hrs of our complete shiatsu certification programs. $500 plus textbook. Zen Shiatsu Chicago, 818 Lake St, Evanston. 847-864-1130. ZenShiatsuChicago.org

Wednesday, January 8

Soul Portraits and Shamanic Healing Sessions – Jan 8-10. By appt only. With Katherine Skaggs. Schedule early to ensure your personal channeled Soul Portrait, Spirit Guide Painting, Soul Essence Portrait, or Private Shamanic Healing Session. Limited appts available. Inner Haven Art Gallery, Spiritual & Creative Development Center, 34121 US-45, Ste 8, Grayslake. My-InnerHaven.com

Green Drinks McHenry County – 5-7pm. 1st Wed. Speakers from the Regional Transportation Authority, Pace, Metra, and the McHenry County Division of Transportation will provide an overview of the public transit fiscal cliff and discuss ways transit could be improved with additional State operating funding. In-person & Zoom. Duke’s Alehouse & Kitchen, 110 N Main St, Crystal Lake. GreenDrinks.org/IL/Crystal%20Lake

Matt’s Movement with Tai Chi & Qigong –Wednesdays, Jan 8-Feb 12. 6-7pm. Cultivate balance, strength and mental clarity in this beginner-friendly class, designed to help you relieve stress, build resilience and enhance your mood. With Matt Mallett. $20/ class, 90/series. The Edgar Cayce Holistic Center, 259 E Central Rd, Des Plaines. 847-299-6535. HolisticCenterChicago.com

Men’s Yoga for Better Health – 6-7:15pm. See Jan 1 listing. Chicago Male Clinic, 4801 W Peterson Ave, Ste 506, Chicago. RSVP: 773-414-9900. ChicagoMaleClinic.com

Thursday, January 9

Intuitive Tarot Readings – 4-8pm. With Lisa Maria. Ash & Willow Eco Salon and Beauty Apothecary and “The Nest,” 610 Devon Ave, Park Ridge. 847-696-7560. AshWillowSalon.com/thenest

Friday, January 10

See NAChicago.com for latest events.

Saturday, January 11

ONLINE: Elevate Consciousness with Source – 10am-1pm. With Cyndi Dale & Jags Singh. Embark on an enlightening journey with Energetics Infinite, a transformative method to receive Source energy and expand consciousness. Experience various ways Source energy can transform personal growth, improve wellbeing, and enhance success in many aspects of life. 3 CEUs available. $50, $40/10 days advance. Zoom. InfinityFoundation.org

Paramahansa Yogananda Commemorative Meditation – 10am-4pm. Chicago Meditation Center of Self-Realization Fellowship, 946 N Harlem Ave, River Forest. 708-366-0140. ChicagoMeditationCenter.org.

Eagle Watch – 11am-3pm. guided hikes, live bird presentations, Talon Talks, family activities and more. Free. Four Rivers Environmental Education Center, 25055 W Walnut Ln, Channahon. ReconnectWithNature.org

New Year Empowerment: Creating a Vision for 2025 – 1-4:30pm. Reflect on 2024, clear unfinished energy, and set intentions for 2025 through guided meditation, writing exercises and group sharing. Leave feeling lighter, centered and inspired. $85. Sacred Ground, 15 E Miner St, Arlington Heights. 847-749-3922. ShopSacredGround.com

ONLINE: Chicago IANDS – 2pm. Support/ study/resource forum for near-death, outof-body and spiritual experiences, losses. Guest Speaker: Sandra Champlain, Podcaster; “We Don’t Die” radio; speaker; entrepreneur; overcame intense fear of death. Become a free subscriber to Chicago IANDS by filling in the form online. $20 tax-deductible donation requested (see website). For more info: 847-251-5758 or ChicagoIANDS.org

Sunday, January 12

Full-Year Readings, Psychic Tarot, Energy, Aura and Chakra – 9am-4pm, by appt. First-time clients only. Full-year reading special, $25; energy healing, $125 (reg $375). In-person & virtual. Psychic Readings Glenview, 2834 Gold Rd, Glenview. Call/text: 847470-0049. PsychicReadingsGlenview.com

Winter Walkers: Hadley Valley – 9:30-11am. Walk through beautiful Hadley Valley with our recreation coordinator and enjoy one of our best-loved trails for year-round recreation, with views of forest, savanna and wetland habitats. Free. Hadley Valley, 18304 Gougar Rd, Joliet. Register by Jan 10: 815727-8700 or ReconnectWithNature.org

Face Yoga: The Full Experience – 10am. With Maya. Ash & Willow Eco Salon and Beauty Apothecary and “The Nest,” 610 Devon Ave, Park Ridge. 847-696-7560. AshWillowSalon.com/thenest

Gokhale Method Free Workshop –11:30am-12:30pm. The Gokhale Method focuses on healthy posture and movement training to restore body’s structural integrity taught by Aurelia Vaicekauskas, qualified GM teacher. Free. Garrett Hypnosis & Wellness Center, 3020 N Kimball Ave, Chicago. 773-599-0751.

Conservation@Home: Seed Swap – 122pm. River Trail Nature Center, 3120 Milwaukee Ave, Northbrook. 847-824-8360. fpdcc.com

Native Plant Seed Swap & Giveaway –1-3pm. Schaumburg Public Library, 130 S Roselle Rd, Schaumburg. 847-923-3347. SchaumburgLibrary.org

Monday, January 13

New Moon

Tuesday, January 14

Go Green Illinois Meeting – 1pm. Focus on the topic of water. Included will be information about water treatment standards, the importance of water conservation, energy use for water treatment, lead pipe replacement, and contaminants in the water and ways we can reduce them. Zoom. Register: GoGreenIllinois.org

Green Drinks Libertyville  – 6:30pm. 2nd Tues. Like-minded people meet to discuss issues of environmental importance and build awareness. O’Toole’s Pub, 412 N Milwaukee Ave, Libertyville. For more info: Facebook.com/greendrinkslibertyville or GreenDrinks.org.

Wednesday, January 15

Men’s Yoga for Better Health – 6-7:15pm. See Jan 1 listing. Chicago Male Clinic, 4801 W Peterson Ave, Ste 506, Chicago. RSVP: 773-414-9900. ChicagoMaleClinic.com

Healing the Healers: 5-Month Series –6-8pm. Learn energy protection, self-care strategies and tools to avoid burnout as a healer. Perfect for all experience levels, with themes ranging from centering techniques to sound healing. $45/class, $200/series. Sacred Ground, 15 E Miner St, Arlington Heights. 847-749-3922. ShopSacredGround.com

ONLINE: Practical Self-Care – 7-7:30m. Join us for TLC and self-care so you can discover a kinder, calmer, more empowered version of you. With Sarah Karnes. $10. Zoom. Register: Tinyurl.com/yxnw8s4n

Thursday, January 16

Acupuncture & Reiki Stress-Reduction Hour – 5-6:30pm. 3rd Thur. Curious about acupuncture and/or reiki? We invite you to join us for this informational and experiential event. Discover for yourself the deep relaxation that is possible with these modalities. $10 suggested donation. Calandra Center for Health and Wellness, 830 E Higgins Rd, Unit 116, Schaumburg. 312-796-3965. CalandraAcupuncture.com

Friday, January 17

Intuitive Readings for Guidance – 6-9pm. With Henrietta Atkin. Aided by her guides and angels, Henrietta works with inner child cards, oracles and your astrology chart as guided. Please bring an area of concern or questions to the session. After the reading, Henrietta will direct you to further resources personally recommended to her by her guides. $45/30 mins. The Edgar Cayce Holistic Center, 259 E Central Rd, Des Plaines. 847-299-6535. HolisticCenterChicago.com

Reflexology for Feet, Hands, Face – 6-9pm. Anna Para, licensed Reflexologist, provides this popular hands-on therapy by massaging pressure points for the feet, hands and face. $45/30 mins. The Edgar Cayce Holistic Center, 259 E Central Rd, Des Plaines. 847-299-6535. HolisticCenterChicago.com

Saturday, January 18

Free 4 All – 9am-12pm. 3rd Sat. A garage sale where everything is free. Unity Spiritual Center of Woodstock, 225 W Calhoun St, Woodstock. 815-337-3534. UnityWoodstock.org

Winter Walkers: Joliet Iron Works – 9:3011am. Walk through nature and history at Joliet Iron Works with a naturalist. Free. Joliet Iron Works, 31 Columbia St, Joliet. Register by Jan 16: 815-722-9301 or ReconnectWithNature.org

S a y g o o d b y e t o :

Constipation / Diarrhea • Gas / Bloating • Poor Sleep

Heartburn & Acid Reflux • GERD • Skin Conditions

Food Sensitivities • Fatigue • Sore Joints • Headaches

Blood Sugar Imbalance • IBS - C/IBS - D

Le t ’ s g e t you fe e l i n g b e t t e r.

Dig e stive H e alth Solutions

Reneé S. Barasch , LDHS, Certified Digestive Health Specialist

Winter Seed Sowing – 10am-12pm. A hands-on workshop designed to teach participants how to sow seeds outdoors this winter. $39. The Morton Arboretum, 4100 Illinois Rte 53, Lisle. Details: MortonArb.org

SAVE THE DATE

Athlete Tune Up 2-3:30pm

With Julie Mackey. Explore the movement routine provided with targeted self-massage trigger point therapy with mindset strategies and tactical breathing techniques to up level sports performance.

The Yoga Seed, 2229 N Clybourn Ave, Chicago Register: TheYogaSeed.com

Burning Bowl Ceremony – 2-4pm. With Karen Ziemek. In a Burning Bowl Ceremony, participants will write down what is to be released, then burn the paper to signify purification and renewal. Cultivate the skill of setting new intentions to help manifest positive changes in life. Breathe in the power of release and renewal in a supportive and welcoming in-person class. $40, $35/10 days advance. Infinity Foundation, 1280 Old Skokie Rd, Highland Park. 847-831-8828. InfinityFoundation.org

Sunday, January 19

World Religion Day

Chakra Meditation – 9 & 10am. With Lauren. Ash & Willow Eco Salon and Beauty Apothecary and “The Nest,” 610 Devon Ave, Park Ridge. 847-696-7560. AshWillowSalon.com/thenest

Free Energetic Cleansing Session – 10-11am. For Natural Awakenings readers. Experience the healing potential of the quantum field. Release attachments and experience a renewed sense of peace and joy. Zoom. Register: Total-Life-Alignment.com

Conservation@Home: Winter Seed Sowing – 1:30pm. River Trail Nature Center, 3120 Milwaukee Ave, Northbrook. 847-824-8360. fpdcc.com

Monday, January 20

Rev. Martin Luther King, Jr., Day

Tuesday, January 21

Love Readings – 11am-8pm, by appt. Also Jan 25. For new year flame and soulmate readings. Find your soulmate for the new year. Heal your love life so you can rekindle the love you have with the person and yourself. First-time clients only. $65. Psychic Readings Glenview, 2834 Gold Rd, Glenview. Call/text: 847-470-0049. PsychicReadingsGlenview.com.

Wednesday, January 22

Men’s Yoga for Better Health – 6-7:15pm. See Jan 1 listing. Chicago Male Clinic, 4801 W Peterson Ave, Ste 506, Chicago. RSVP: 773-414-9900. ChicagoMaleClinic.com

ONLINE: Transitions with More Grace and Moxie – 7-7:30pm. With Sarah Karnes. Change and transition are constants in our life. Join us for a guided meditation and creative exploration that help you feel more courage, energy and clarity as you move forward. $10. Zoom. Register: Tinyurl.com/h79favfx

Thursday, January 23

SAVE THE DATE

Glisten Winter Wellness Retreat

Jan 23-26. 8am-10pm

A unique opportunity to rejuvenate in a luxurious setting while surrounded by the season’s serene beauty. Led by Carissa Beaman, founder of MoonBeaman Retreats, and promises a dynamic program packed with healing workshops, interactive group sessions and mindfulness practices. $555 plus accommodations.

The Abbey Resort & Avani Spa 269 Fontana Blvd, Fontana, WI. 847-722-9653 MoonBeaman.com

History of Tea – 6-7:30pm. From its origins in China to its rise in popularity in Europe and even igniting a rebellion in America. Then get creative by making your own flavored tea to enjoy. Free. Isle a la Cache Museum, 501 E Romeo Rd, Romeoville. Register by Jan 21: 815-722-9301 or ReconnectWithNature.org.

Friday, January 24

Gua Sha Class – 10am-5pm. A rubbing technique applied to the surface of the skin with a smooth tool resulting in drawing out stagnation and stimulating the connective tissues. Class reviews the benefits and different procedures, as well as protocol for treating a variety of diseases. 6 CEs. $150. Zen Shiatsu Chicago, 818 Lake St, Evanston. 847-864-1130. ZenShiatsuChicago.org

Saturday, January 25

Nat’l Seed Swap Day

Winter Walkers: O’Hara Woods – 9:3011am. Walk through the trees and look for wildlife at O’Hara Woods. Free. O’Hara Woods Nature Preserve, 1034 W 135th St, Romeoville. Register by Jan 23: 815-722-9301 or ReconnectWithNature.org

Gokhale Method Free Workshop – 9:4510:45am. Learn how healthy posture can get to the root cause of your aches and pains. Free. Westchester Public Library, 10700 Canterbury St, Westchester. Tinyurl.com/3kbpan6k.

Seed Swap / Intercambio de semillas –10am-2pm. 555 Eola Rd, Mtg Rm 108, Aurora. 630-264-4117. AuroraPublicLibrary.org

Love Readings – 11am-8pm, by appt. See Jan 21 listing. Psychic Readings Glenview, 2834 Gold Rd, Glenview. Call/text: 847-470-0049. PsychicReadingsGlenview.com

Vision Boards – 2-4pm. With Rose. Craft a vision board to manifest your goals for the year ahead. Supplies included; just bring your dreams and creativity. $50. Sacred Ground, 15 E Miner St, Arlington Heights. 847-749-3922. ShopSacredGround.com.

Super Seed Saturday and Seed Swap –Garden open until 4pm. Free with garden admission. Regenstein Center, Chicago Botanic Garden, 1000 Lake Cook Rd, Glencoe. 847-835-6801. ChicagoBotanic.org

Sunday, January 26

See NAChicago.com for latest events.

Seed Swap: Oak Park Conservatory – 122pm. 615 Garfield St, Oak Park. 708-725-2400. Tinyurl.com/OakParkSeedSwap

Monday, January 27

UN Holocaust Remembrance Day

Tuesday, January 28

See NAChicago.com for latest events.

Wednesday, January 29

Full Moon – Wolf Moon, Freeze Up Moon, Moon of Great Long Night

Lunar New Year (Year of the Snake)

Men’s Yoga for Better Health – 6-7:15pm. See Jan 1 listing. Chicago Male Clinic, 4801 W Peterson Ave, Ste 506, Chicago. RSVP: 773-414-9900. ChicagoMaleClinic.com

New Moon Women’s Circle – 7-8:30pm. Connect in sisterhood with grounding meditations, rituals, journaling and heart-centered sharing inspired by Earthbased wisdom. Bring a sacred item, journal and pen. $45. Sacred Ground, 15 E Miner St, Arlington Heights. 847-749-3922. ShopSacredGround.com

Thursday, January 30

See NAChicago.com for latest events.

Friday, January 31

ONLINE: Aromatherapy on Point, Intro – 9am-12pm. An introduction to the application of aromatherapy in the context of Chinese Medicine, the sensory impact the essential oils spark when we come in contact with them, their resonance with our qi, and synergistic effect for the benefit of the body, mind and spirit. After taking Aromatherapy on Point Fundamentals, you may take the other 5 modules in any order. 3 CEs. $75. Zoom. Zen Shiatsu Chicago: 847-864-1130. ZenShiatsuChicago.org

Wheel of the Year: Imbolc – 7-8:30pm. Explore the traditions of Imbolc and celebrate this sacred seasonal shift with insights and practices to connect to nature’s cycles. $45. Sacred Ground, 15 E Miner St, Arlington Heights. 847-749-3922. ShopSacredGround.com

Saturday, February 1

Seed Swap CARE’s 11th Annual Seed Exchange – 9am-1pm. Snow date, Feb 8. White Oak Library District, Lockport Branch, 121 E 8th St, Lockport. 815-552-4185. WhiteOak.LibraryCalendar.com

Free Energetic Cleansing Session – 10-11am. For Natural Awakenings readers. Experience the healing potential of the quantum field. Release attachments and experience a renewed sense of peace and joy. Zoom. Register: Total-Life-Alignment.com

The Great Seed Event – 10am-2pm. MCC Cafeteria, McHenry County College, 8900 U.S. 14, Crystal Lake. 815-479-7563. Tinyurl.com/ycyfxcsk

Saturday, February 8

Conservation@Home: Seed Swap & Plant Exchange – 10am-2pm. Dan Ryan Woods Pavilion, S Western Ave & W 87th St, Chicago. 224-763-4317. fpdcc.com

Seed Swap: Park District of Franklin Park – 11am-2:30pm. Community Center, 9560 Franklin Ave, Franklin Park. 847-455-2852. FPParks.org.

Saturday, February 22

Sustain DuPage Seed Swap – 1-3pm. Wheaton Public Library, 22 N Cross St, Wheaton. SustainDuPage.com

Saturday, March 8

Extension Master Gardener Seed Expo – 10am-2pm. College of Lake County, 19351 W Washington St, Grayslake. Facebook.com/events/581522687659879

Friday, May 23

SAVE THE DATE

Midwest Women’s Herbal Conference Weekend May 23-25

Theme: Embracing Generosity, Care and Creativity. Keynote speakers: Robin Wall Kimmerer, PhD, a leading voice in indigenous plant knowledge; Cornelia Cho, MD, a proponent of integrative medicine; and Gail Faith Edwards, an expert herbalist and author. Includes 100 workshops, plant walks and preconference immersions designed for both novice and seasoned herbalists.

Camp Helen Brachman, Almond, WI. MidwestWomensHerbal.com

Ongoing Events

Daily

1:1 Private Yoga Tune Up Instruction –Roll Model Method, Mental Performance and Functional Movement Screening. Virtual or In-Person (Wheaton or Chicago). JulieMackey.com

Apprentice Deals – Thru Jan. $65 facials with Keely and/or complimentary cut with color service. Ash & Willow Eco Salon and Beauty Apothecary and “The Nest,” 610 Devon Ave, Park Ridge. 847-696-7560. AshWillowSalon.com/thenest

Chakra Balancing Sessions Special –Thru Jan. For $150, normally $275. Virtual healing sessions starting at $75. Psychic Chakra Studio, 474 Central Ave, Ste 206, Highland Park. 847-744-3060, 219-677-1629. PsychicChakraStudioIL.com

Full Body Audit and Energetic Review Special – Thru Jan. A comprehensive assessment designed to provide deep insight into overall health and well-being. 50% off; supplements recommended following an appt, 20% off. Health Clarified, 2165A Shermer Rd, Northbrook. 224-344-8668. HealthClarified.com

Healing Music Sessions – 1-6pm, Sat/Sun; 9am-6pm, Mon-Thurs. Life Rhythms helps those in assisted living homes, memory loss facilities and private residences participate in making and sharing music on an individual and group level 7 days a week. The 1-hr sessions, inclusive of all instruments, improve hand-eye coordination, stimulate cognitive abilities and promote wellness. LifeRhythmsInc.com

Conversations with Calvin: We the Species Matthew Hazen Human Consciousness Support – 7pm. Featuring Matthew Hazen, the owner of Human Consciousness Support, a company that produces a unique nutraceutical product called MasterPeace. Free. youtu.be/Uk_MqZ6QMJw?si=HXk0YFiZ2dnDqRdX

Naturally Purifying and Supercharging Your Body Podcast – 7-7:45pm. Matthew Hazen is the owner of Human Consciousness Support, a company that produces a unique nutraceutical product called MasterPeace. Free. buzzsprout. com/1206776/14236700

Sunday

Chicago Meditation Center of Self-Realization Fellowship Services – 9am, Energization Exercises; Kirtan held the 4th Sun, 9-10:40am; 9:30-10:40am, Yoga Meditation; 11am-12pm, Reading Service. 946 N Harlem Ave, River Forest. 708-366-0140. ChicagoMeditationCenter.org.

Musical Brunch – 11am-2pm. Featuring local talents. Madame Zuzu’s, 1876 1st St, Highland Park. LifeRhythmsInc.com

Free Aura Reading – 10:30-11:45am. Also Sat, 11:15am-12:15pm. Learn more about your chakra energy system and manifest your dreams. Body & Brain, 1947 Cherry Ln, Northbrook. RSVP: 847-562-9642. BodyNBrain.com/northbrook

Live Music at The Fat Shallot – 3-6pm. $10 suggested donation. The Fat Shallot, 2902 Central St, Evanston. LifeRhythmsInc.com

Monday

Meditation at Solstice Sanctuary – 6:307:30pm. 4th Mon. With Sarah Karnes, certified life changes coach for 25 yrs. Dress for the barn and warmly. Come early to make a cup of tea. Love offerings to Solstice Sanctuary. Solstice Sanctuary, 29211 41st St, Salem, WI. SolsticeSanctuary.org

ONLINE: Shamanic Journey Circle –7-8:30pm. 2nd Mon. All levels of journeying welcome. Work with your Helping Spirits and Power Animals. Free; donations accepted. Zoom. Registration required: MouseIntuitiveHealer.com

Open Level Yoga – 7:30-9pm. With Agnieszka Poniedzialki. In Polish and English. $20. Northshore Healing Centre, 6185 N Canfield Ave, Chicago. 847-588-0370. nshealing.com

Tuesday

Cultivating Guts Podcast: New Episode Release – 9am. Tiffany Hinton’s podcast where we discuss gardening, homesteading, gut health, following our intuition, herbalism and functional medicine to create a life of joy and beauty. Listen on Spotify, YouTube and iTunes. Free. Tinyurl.com/CultivatingG

Tummy Whisperer Podcast – 1:30pm. With Renee Barasch. Listeners can hear her speak live on Apple, Spotify and Facebook, or listen to the podcast at any time. Episode 1, “The Importance of Gut Health: Exploring the World of Digestive Wellness,” is available for 24/7 streaming. For more info: 847-207-2034 or DigestiveHealthSolutions.com

Mobility and Mental Performance for Athletes  – 5pm. Also Thurs. With Julie Mackey. Major Sports Performance, 929 W Liberty Dr, Wheaton. RegisterMajorSportsIL.com/recovery.

Wellness Workshop: Access to the Outdoors – 6-7:30pm. 1st Tues, Jan-Apr. Join our recreation coordinator for our 2025 Wellness Series featuring workshops on themes of wellness and connection to nature. Free. Sugar Creek Administration Center, 17540 W Laraway Rd, Joliet. Registration required: 815-727-8700 or ReconnectWithNature.org.

Dinner With the Doctors: Health Classes – 6:30-7:30pm. 2nd & 4th Tues. New to our practice and wanting to see if we are the right fit? Returning patient wanting to understand more deeply what you’ve been experiencing? Enjoy demonstrations and time for Q+A with the docs to learn and experience how they work. Free dinner provided; RSVP required in order for food to be prepared. Free. Be Optimal Holistic Health Center, 5225 Old Orchard Rd, Ste 31, Skokie. 847-486-8000. BeOptimal.com

Community Meditation – 7-8pm. Doors close at 7:05pm. Different topics each week. Facilitator changes weekly. Walkins welcome. Love donation. Sacred Ground, 15 E Miner St, Arlington Heights. 847-749-3922. ShopSacredGround.com

Monthly Women’s Circle – 7:30-9pm. 1st Tues. A monthly gathering to celebrate the Sacred Feminine, to unite in sisterhood and community. We create a safe circle of compassion, healing and joy. Where we open our hearts to life and one another, share anything that needs to be shared, provide generous listening to our sisters, meditate, sing, dance, and create community and friendships. Free; graciously accepting donations. RSVP preferred but not required. Northshore Healing Centre, 6185 N Canfield Ave, Chicago. 847-430-3115. nshealing.com

Calling Athletes – 8-8:55pm. Improve mental conditioning and mobility with meditation and Roll Model Method (myofascial release) with Julie Mackey, E-RYT 500 and Mental Performance Coach. $25/ class. Major Sports Performance, 929 W Liberty Dr, Wheaton. Registration required: 630-349-2581. JulieMackey.com

Wednesday

Farm on Ogden Market – 11am-5pm. WedSat. Indoor year-round market. 3555 W Ogden Ave, Chicago. ChicagoBotanic.org/ urbanagriculture/farm_on_ogden

Men’s Yoga for Better Health – 6-7:15pm. Yoga for men, all levels welcome. Explore increased flexibility and movement, reduced stress, improved breathing, find your calm and your center. Mats provided. $20. Chicago Male Clinic, 4801 W Peterson Ave, Ste 506, Chicago. RSVP: 773-414-9900. ChicagoMaleClinic.com

Open Level Yoga – 7-8:15pm. Also Sat, 9-10:15am. With Gosia. In Polish and English. $22. Northshore Healing Centre, 6185 N Canfield Ave, Chicago. 847-588-0370. nshealing.com

Thursday

What Do You Like to Eat? – 8am-5pm. Persons who live in Chicagoland, ages 20 - 79 years who can be counted as members of 13 cultural communities, are asked to meet with a researcher for both a 1-to1 interview and a survey on what they like to eat. The researcher will meet you in your community. Total time will not exceed one hour. Free. For details, Carey: PayneWellnessCenter.abmp.com

Mobility and Mental Performance for Athletes – 5pm. With Julie Mackey. Major Sports Performance, 929 W Liberty Dr, Wheaton. RegisterMajorSportsIL.com/recovery

Community Healing Circle – 6pm. All welcome. Opens with a heart resonance meditation followed by reading each intention aloud while others practice focused silence. Closes with a restorative exercise to release, regenerate and renew. Free. Philosopher’s Stone Apothecary, 160 W Campbell St, Arlington Heights. 224-735-2355. PhilosophersStoneApothecary.com

Shiatsu Student Clinic – 7 & 8pm. At our popular Advanced Student Clinic, clients can receive a 45-min session from an advanced Zen Shiatsu student. Sessions are performed in a group setting with instructor observation. Availability limited; call for appointments! Sessions must be paid in advance. Zen Shiatsu Chicago, 818 Lake St, Evanston. 847-864-1130. ZenShiatsuChicago.edu

Friday

AstroAshtanga – 8-9:15am. Do you love strength, stretching and astrology? Try this strong physical and energetic practice. $25. Kaizen House, 1321 Emerson St, Evanston. KaizenHouse.org

Saturday

Green City Market: Avondale – 8am-1pm. Jan 18-Mar 22. 3031 N Rockwell St, Chicago. GreenCityMarket.org

Open Level Yoga – 9-10:15am. With Gosia. In Polish and English. $22. Northshore Healing Centre, 6185 N Canfield Ave, Chicago. 847-588-0370. nshealing.com

Slow Flow Yoga – 10am. With Rebecca. Ash & Willow Eco Salon and Beauty Apothecary and “The Nest,” 610 Devon Ave, Park Ridge. 847-696-7560. AshWillowSalon.com/thenest

Winter Ravinia Farmers Market – Jan 11Apr 26. 10:30am-2:30pm. Come together this winter to celebrate local food, artisan products and local, sustainable products. Wayfarer Theaters, 1850 2nd St, Highland Park. RaviniaFarmersMarket.com

Free Aura Reading – 11:15am-12:15pm. See Sun listing. Body & Brain, 1947 Cherry Ln, Northbrook. RSVP: 847-562-9642. BodyNBrain.com/northbrook

Classifieds

Classifieds can help you sell goods and services, and even attract employees for your business.

Akashic Consultation

AKASHIC RECORD READING – Open the record of your soul’s journey to find information to support you in your life right now, heal your past and help you into your future. Heal. Grow. Investigate. Find direction. Lin Ewing: 847-609-0034. AstrologicalDetails.com

Books

THE FREE SPIRIT: NOT A RELIGION – “God Heals” chapter heading examples: “How can we open ourselves to the source of healing power?” and “The Mastery of thoughts is the mastery of life.” 844-576-0937. Gabriele-Publishing-House.com

For Hire

YOUR LISTING CAN BE HERE – Visit NAChicago.com/classifieds

For Rent/ Space Available

JAPANESE DECOR STUDIO IN ELK GROVE VILLAGE – Clean and currently available for hourly rental; classes or clients. Waterfall, fireplace, kitchenette. Close to major expressways. 847-593-6390.

SPACE AVAILABLE – In existing wellness center near Rte. 12 in Fox Lake for a complementary practitioner, acupuncturist, NP who does IVs, regenerative modalities, etc. $600/mon. Betty: 847-204-3090.

SPACE AVAILABLE FOR A PRACTITIONER – Psychologist, massage therapist, etc., to sublet my office suite (no lease required) in Park Ridge on NW Highway. $350/mo. Kay: 847-529-5545.

Help Wanted

YOUR LISTING CAN BE HERE – Visit NAChicago.com/classifieds

Natural Supplements

ORGANIC HERBAL TEAS – Targeted herbal teas for the pancreas, lymph, liver, kidneys, prostate, lungs, heart and more. Samples available. 954-459-1134. EarthSanaStore.com/tea

Services

YOUR LISTING CAN BE HERE – Visit NAChicago.com/classifieds

Community Resource Guide

Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Peggy@NAChicago.com to request our media kit.

Acupuncture and Traditional Oriental Medicine

CALANDRA CENTER FOR HEALTH & WELLNESS

Teri Calandra, MSTOM, Dipl Acu, LAc, LMT, RMT

830 E. Higgins Rd, Unit 116, Schaumburg 312-796-3965

Facebook @CalandraAcuChi CalandraAcupuncture.com

We believe that when someone has the tools to help themselves that the possibilities are endless. Offering acupuncture, Traditional Chinese Medicine, herbal medicine, NAET allergy elimination, reiki, Access Consciousness, and a variety of wellness educational classes. Teri specializes in gynecological disorders, infertility, menopausal syndrome, musculoskeletal dysfunctions, allergies, respiratory disorders,  digestive disorders, thyroid disorders.

NIRVANA ACUPUNCTURE AND INTEGRATIVE MEDICINE

Lana Moshkovich, LAc, ND, MSOM 707 Lake Cook Rd, Ste 125, Deerfield 60015 847-715-9044

NirvanaNaturopathics.com

We specialize in resolving chronic pain including Fibromyalgia and Peripheral Neuropathy; severe chronic allergies for adults and children; fertility; autoimmune conditions; anxiety/depression; cosmetic acupuncture (anti-aging). To learn more about our clinic you can follow us on our YouTube channel: Dr.Lana@NirvanaAIM and Instagram: @nirvanaacu. Major insurance carriers accepted. Call 847-7159044 to schedule your consultation so we can help you feel your best! See ad on page 29.

Bodywork

GOKHALE METHOD

Aurelia Vaicekauskas

Chicago, Westchester & Virtual 773-599-0751

GokhaleMethod.com/biography/ Aurelia_Vaicekauskas#

Experience lasting relief from back pain with the Gokhale Method. Our unique approach teaches you to sit, stand, and move effortlessly, reclaiming the pain-free body you were born with. Most students feel relief after the first lesson. Transform everyday activities into opportunities to strengthen and stretch naturally. See ad on page 29.

HEALTH CLARIFIED

Dr. Kimberly Henderson, DC 2165A Shermer Rd, Northbrook 60062 224-344-8668 • HealthClarified.com

We take wellness to a deep level by combining alternative medicine modalities aimed at removing the obstacles that get in the way of your body's ability to heal. Therapies include red light, SoftWave and BrainTap; plus comprehensive bodywork and exercises, functional medicine, HBOT, Lymphatic Enhancement, EWOT, PEMF, footbaths, holistic skincare treatments and Synchronicity Wave System. See ad on page 29.

NATIONAL LYMPHATIC CENTERS

Sharon M Vogel, Founder, Board Certified LMT, CLT, BCTMB, MFR 5002a Main St, Downers Grove 7 N Grant St, Hinsdale 3100 Theodore St, Ste 202, Joliet 630-241-4100 • Lymphatics.net

The CLT-LMT staff at all 3 locations of NLC offers 70-min The Vogel Method of Manual Lymphatic Drainage Medical Massage and VMLD to those with swelling, detox, Lyme, mold, environmental, oncology, post-surgical and lymphedema. First-visit discount, regular follow-up visits and discount series packages of 5 or 10 available. Complimentary phone consultations. See ad on page 27.

ZEN SHIATSU CHICAGO

825 Chicago Ave, Evanston 60202

847-864-1130  ZenShiatsuChicago.edu

You’ll feel the stress melt away like the snow in spring through our relaxation-focused shiatsu massage practice, which offers the same energizing benefits as acupuncture combined with the restorative power of yoga poses. Dress in cozy threads, shiatsu is performed on fully clothed clients. Professional and student therapists available. See ad on back cover.

Chronic Stress & Pain Management

TOUCH OF SERENITY THERAPY, PLLC

Tracy Schnabel, OTR/L, Reiki Master, Myofascial Release Certified Provider 1240 Iroquois Ave, Ste 500, Naperville 60563 708-690-9973

TouchOfSerenityTherapy.com

Experience holistic healing treatments designed for energetically sensitive individuals with chronic conditions. Our comprehensive approach includes John Barnes Myofascial Release, reiki and more, targeting emotional traumas. Start your healing journey and reconnect with purpose through our specialized services. Start with a free 15-min consultation to discover how we can help.

Community & Practitioner Hubs

AWAKE: ONENESS TRIBE Suburban Chicagoland AwakeOnenessTribe.org

A nonprofit hub where seekers in the local community can come together, be heard, be seen, and be valued. AWAKE is a place where people can communicate freely, without fear of judgment, and participate in events to improve all aspects of health: physical, emotional, social, psychological, and spiritual. AWAKE acknowledges the value of being part of an open-minded community of people who are eager to learn and grow together.

VIBES ALLIANCE

Vibration, intuition, body, energy, soul

224-735-2355

Info@PhilosophersStoneApothecary.com PhilosophersStoneApothecary.com

Launched by Philosopher’s Stone Apothecary founder Virginia Gullo-Ciaccio, a retail and holistic center in downtown Arlington Heights. The VIBES ALLIANCE welcomes practitioners from all modalities and our goal is to connect practitioners in ways for all to collaborate and network together. The VIBES ALLIANCE is committed to offering our community a comprehensive and balanced holistic health approach to healing the body, mind and soul.

Digestive Health Specialist

RENEÉ S. BARASCH, LDHS

Telehealth and In-Office

847-207-2034

DigestiveHealthSolutions.com

Digestive problems? Acid Reflux/GERD, IBS, Crohn’s, colitis? Let us help you naturally achieve nutritional balance, feel better and enhance the quality of your life. Improve digestion while reducing discomfort and bloating so you can eat the foods you love again. Certified digestive health specialist/ enzyme therapist. See ads on pages 7 and 47.

Education

CONCORDIA

UNIVERSITY WISCONSIN

School of Pharmacy

CUW.edu/NPS

Take the next step toward a career that makes a difference! Discover your future in Natural Product Sciences with our flexible graduate programs. Choose from a 30-credit online master’s degree or a 12-credit graduate certificate, both designed to fit your life and goals. Specialize in medical cannabis or nutraceuticals, and prepare for exciting roles in healthcare, pharmacy, research and development, manufacturing, business and beyond. See ad on page 25.

Energy & Mind Spa

SOLFLO LIFE

1834 W North Ave, Fl 2, Chicago 60622

Call/Text: 773-383-6237

SolFloLife.com

Experience cellular rejuvenation, mind recalibration, physical body revitalization, alignment and energetic spiritual connection. Create your best life with our unique approach which combines energy, sound, light, color, aromas, herbs and plants. Featuring the Energy Enhancement System, the most robust form of energy medicine that utilizes modern-day technology. Take the next step in your journey toward well-being.

Functional Medicine

DR. ALLA ARUTCHEVA, MD, PHD, ND

Antalee Wellness

1352 Patriot Blvd, Glenview 60026

847-486-1130

• AntaleeHolistic.com

If you are seeking integrative and natural approach to your whole-body health, Dr. Arutcheva will use her extensive knowledge, training and experience to work with you to create a personalized plan to prevent and overcome illness based on her strategy of health screening tests, state-of-the-art technology and the best natural supplements. These methods accelerate your ways to optimum health and prevent the development of serious chronic diseases.

INTEGRAL MED

340 W Butterfield Rd, Ste 3C, Elmhurst 60126

847-840-1806

• IntegralMed.us

Integral Med is a multidisciplinary medical practice that specializes in treating chronic health conditions by blending natural approaches and biohacking technologies. We help conditions such as fatigue, hormone imbalances, toxin removal, metabolism dysfunctions, gastrointestinal and autoimmune diseases and much more. Cutting edge wellness therapies include HOCATT Sauna, Superhuman Protocol, Vibroacoustic Electromagnetic therapy, Ballancer Pro Lymphatic Suit, Acupuncture, Thermography and much more. See ad on page 17.

Holistic & Airway Dentistry

THE CENTER FOR DENTAL HEALING

Dr. Alla Aver, DDS & Dr. Irina Ganzman, DMD 2400 Ravine Way, Ste 400, Glenview 60025

847-998-5100 • GlenviewSmiles.com

Our office uses whole-body, preventive dental care. We utilize non-fluoridated ozonated water, herbal periodontal treatments, and gluten-free herbal paste. We offer: safe amalgam removal; BPA-free fillings and sealants; non-metal crowns; sleep apnea and TMJ appliances; ozone therapy; microscopic plaque analysis; material reactivity testing kits; and non-acrylic night guards, partials.

INTEGRATIVE DENTAL HEALTH

87 S McLean Blvd, South Elgin 60177

847-737-9109

IDH4U.com

Offering the highest quality holistic dental care possible for total body health. From biocompatible materials, to eliminating disease in the mouth and improving sleep quality, you can expect more than just a dental office. As Safe Cutting-Mercury Amalgam Removal Technique (S.M.A.R.T.) certified providers, we use the strictest protocols to protect you from the neurotoxic effects of mercury fillings.

K. BOEHM, DDS, & ASSOCIATES

1585 N Barrington Rd, Ste 106, Hoffman Estates 60069

847-884-1220

1440 Maple Ave, Ste 2A, Lisle 60532 630-810-1280 | KBoehmDDS.com

Offering state-of-the-art holistic dental care in a relaxed environment, Dr. Boehm and his staff are ready to meet all your dental needs in either of his two locations. Bio-compatible materials and an extensive knowledge of the correlation between oral and overall health are his specialties. Services include safe mercury removal, electrodermal screening for materials compatibility and tooth viability, crowns, bridges, dentures, zirconia implants, homeopathy, cranial osteopathy, orthodontics, ozone therapy, CT/3D imaging, and laser treatment for both gum disease and decay.

Embrace uncertainty. Some of the most beautiful chapters in our lives won’t have a title until much later.

—Bob Goff

SIMONA BAREKET, DDS

HP SMILES DENTAL

489 Laurel Ave, Highland Park 60035 847-432-6501

HPSmilesDental.com

We are a holistic dental team focused on whole-person wellness rather than just your teeth. Dr. Simona works with empathy, care and a gentle touch. Services include cleanings and comprehensive exams, material biocompatibility testing, safe amalgam removal, ozone therapy, BPA-free restorations and non-metal crowns and implants.

WRIGLEYVILLE DENTAL

3256 N Ashland, Chicago 60657 773-975-6666 • WrigleyvilleDental.com

Chicago’s premier biological holistic dentists. Offering the latest technology, we provide ozone, lasers, same-daycrowns and BPA/fluoride-free nontoxic products. Several dentists on staff with unique specialties provide safe amalgam removal, PRF facials, orthodontics, TMJ, sleep/airway, children’s dentistry and countless other treatments. One home for all your dental needs. Free garage parking.

Holistic Health Practitioner

BIO-ENERGY CENTER

Kankakee Natural Foods BioEnergy Center

815-933-6236 • KankakeeNaturalFoods.com

Our BioEnergy Center brings together state-of-the-art machines in one location for an integrative wellness experience. Our approach to healing meets each client’s unique needs through personalized testing and therapies. Come as you are, no appointment needed. Kankakee Natural Foods Wellness under One Roof.

Integrative Psychotherapy

ELLEN KATZ, MS, LMFT

Clinical Director, Inner Balance

Chicago, Palm Springs

847-224-0244 • EllenKatz.net

Ellen’s 30 years of experience as a psychotherapist integrates a conscious approach to healing old patterns through a mix of trauma and mindfulness-based psychotherapies, HMR, Lifeline, The Work (Byron Katie), energy medicine and somatic awareness. Join Meetup.com “Inner Balance Meditation” for updates on her events, and visit her at EllenKatz.net

Lifelong Learning & Personal Growth

THE EDGAR CAYCE HOLISTIC CENTER AND BOOKSTORE

At Unity Northwest Church 259 E Central Rd, Des Plaines 60016 847-299-6535

AREChicagoCenter@gmail.com

Full-service bookstore, Cayce remedies, spiritual growth study groups, monthly programs, workshops and holistic fairs, intuitive skills development training, knowledgeable seekers, intuitives, healers and more. Call for hours. See ad on page 10.

INFINITY FOUNDATION

1280 Old Skokie Rd, Highland Park 60035

847-831-8828 • InfinityFoundation.org

Many courses now live in-person, hybrid or on Zoom, some are recorded to watch later. CEUs available. Elevate Consciousness with Source with Cyndi Dale, Zoom, Jan 11. Burning Bowl Ceremony, live, Jan 18. Call for free course guide.

Martial Arts

AMERICAN TIGER KARATE ACADEMY

1031 Bonaventure Dr, Elk Grove Village 60007

847-593-6390

AmericanTigerKarate.org

Traditional Japanese Martial Arts since 1995. Authentic Shotokan Karate and Okinawan Kobudo, excellent for self defense but also connecting mind, body and spirit. Training exercises performed with mindfulness and proper breathing improve neuroplasticity while building quick reflexes, stance stability, balance and coordination.

Media

WCPT 820 AM

Streaming live:

HeartlandSignal.com/wcpt820

Chicago’s Progressive Talk is a whole lot more than just a radio station. It is a community of several hundred thousand people who are sustainably inclined, environmentally responsible, community conscious and socially engaged. Monday through Friday the program lineup features national show hosts who broadcast from various cities across America. From the very political, to the very serious, to almost-over-the-line edgy, they talk about what matters to you. On the weekends, specialty shows cover Chicago politics and much more. Listen on the radio or tune in online at HeartlandSignal.com/ wcpt820 See ad on page 55.

Meditation & Spiritual Centers

CHICAGO MEDITATION CENTER OF SELF-REALIZATION FELLOWSHIP

946 N Harlem Ave, River Forest 60305

ChicagoMeditationCenter.org/ srflessons.org

Experience the power of spiritual community. All are welcome to join weekly inspirational services with yoga meditation each Sunday. Paramahansa Yogananda (18931952) founded Self-Realization Fellowship in 1920 to make available the universal teachings of Kriya Yoga, a sacred spiritual science originating millennia ago in India. See ads on pages 17 and 37.

Medium, Psychic & Chakra

CHAKRA STUDIO

In-person and remote 474 Central Ave, Ste. 206, Highland Park 60035 847-744-3060 | 219-677-1629

PsychicChakraStudioIL.com

Let us be the first step on your journey to healing, spiritual awareness and emotional freedom. Explore spiritual healing and find clarity through chakra balancing, energy healing, tarot, sound and light therapies, readings and life coaching. Shop our boutique for curated crystals, candles, oils and other healing tools to enhance your energetic balance and well-being. See ad on page 37.

PSYCHIC READINGS GLENVIEW

2834 Golf Rd, Glenview 60025 847-470-0049

PsychicsReadingsGlenview.com

Discover the transformative power of psychic healing. In one session, Psychic Sarah can unlock your dormant healing energy and guide you towards a path of true rejuvenation and self-discovery. 30+ years’ experience in psychic, tarot and astrology readings, chakra balancing and spiritual counsel. New clients save 50% on first visit. See ad on page 11.

Happy Heart

Coming in February

Men’s Health & Wellness

CHICAGO MALE CLINIC

Jerry Garcia, PA-C 4801 W Peterson Ave, Ste 506, Chicago 60646

773-414-9900 • ChicagoMaleClinic.com

Chicago Male Clinic (CMC) is a holistic health and wellness center for men providing a natural integrated approach to improving men’s sexual health. CMC offers therapeutic massage, exercise and stretch therapy, men’s yoga classes, patient coaches and trainers.  CMC offers a natural approach to treating erectile difficulties (ED) with its Acoustic Wave Therapy. Call for your complimentary, in-person consultation (valued at $225.). Book your first appointment at ChicagoMaleClinic.com See ad on page 15.

Reflexology

JASMIN REFLEXOLOGY

773-979-5351

JJahal@hotmail.com

JasminReflexology.com

Reflexology is a wellness protocol that stimulates the nervous system by applying precise, alternating pressure to the feet or hands. It helps your body relieve stress, improve sleep, lower blood pressure, balance hormones and reduce chronic pain. Jasmin is nationally certified and a recognized educator. Call for a free consultation.

Reiki and Energy Medicine

HEALING WITH SARA MAE

Reiki Master Teacher

Hinsdale and Joliet

HealingWithSaraMae.com

Reiki sessions, classes, mentorship and more to serve you on the physical, mental, emotional and spiritual levels. Sessions available worldwide remotely and in-person. Book your session or consult at HealingWithSaraMae.com

JOANN LYSIAK, ENERGY

Joann Lysiak Gems

847-596-0274

Joann@JoannLysiakGems.com

JoannLysiakGems.com

Visit the online store for high vibration gemstones and handcrafted jewelry with intention. Benefit from the gemstone energy properties to attract love, abun-dance or protect your energy from EMFs. Let me intuitively find the perfect gemstones for your needs or fine tune your energy to thrive.

Skeletal Strengthening

OSTEOSTRONG

126 Skokie Rd, Wilmette 60091

224-408-2369

195 W Golf Rd, Schaumburg, 60195 224-208-8616

OsteoStrong.me

OsteoStrong is an Integrative Health and Wellness Center with a focus on musculoskeletal strengthening. The 4-device circuit takes only minutes once per week to complete. Under the direction of a skilled technician, users engage in a safe, controlled, movement that results in a stimulus to the central nervous system triggering osteogenesis or new bone growth. See ad on page 31.

Tree Care

BARTLETT TREE EXPERTS

Serving Chicagoland 877-227-8538 • Bartlett.com

Expert tree care for 117 years and growing. Specializing in pruning, fertilization, cabling and bracing, insect and disease management, tree inspections, storm damage repair, lightning protection and removals. Visit our website to schedule your complimentary appointment with a Bartlett Arborist Representative. We’re here for every tree. See ad on page 19.

Wellness Centers

INSPIRE YOGA AND WELLNESS 1100 Nerge Rd, Ste 208, Elk Grove Village 60007

312-593-4366

InspireYogaWellness.com

At our wellness sanctuary, we focus on healing rather than just treating symptoms. We dig deep to find the root cause of your issues and look at all four aspects of health: physical, mental, emotional and spiritual. We offer personalized health coaching, iridology, yoga, meditation, infrared sauna and more.

BEGINNING ZEN SHIATSU

10-Week Sessions

Jan 7 - Mar 11, Tuesdays 10am-1pm

Jan 8 - Mar 12, Wednesdays 7-10pm

Mar 25 - May 27, Tuesdays 10am-1pm

Mar 27 - May 29, Thursdays 7-10pm

2-Weekend Intensive

Feb 14-16 and 21-23, Fri 7-10pm, Sat/Sun 9:30am-4:30pm

zenshiatsu.edu/ce/beginning_zen_shiatsu/

E-mail info@zenshiatsu.edu or call 847-864-1130 to sign up today!

www.zenshiatsu.edu

818 Lake Street, Evanston, IL

Earn your massage license while studying holistic therapy! Financial aid available for those who qualify.