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If there’s one thing that brings us all together, it’s food and the deep connections we create through sharing meals. The kitchen, often considered the heart of the home, is where love, nourishment and creativity come alive. What we eat has the power to heal, energize and sustain us. Food is our medicine, and when prepared with care—using wholesome, organic ingredients—it becomes one of life’s greatest joys.
One of my greatest passions is sharing the joy of real food. To me, food is more than just sustenance—it is the foundation of health and wellness. Cooking homemade from scratch may seem daunting, but it’s surprisingly simple, quick and deeply rewarding. When we take control of the ingredients we consume, we make conscious choices that support a long and vibrant life. There is something profoundly fulfilling about preparing a meal with fresh, organic vegetables and pasture-raised meats.
Beyond individual health, mindful eating and sustainability go hand in hand. Supporting local farmers and food suppliers that prioritize ethical and sustainable practices is a powerful way to contribute to a healthier planet. But sustainability also begins at home—with the choices we make every day. From composting food scraps and reducing waste to growing our own herbs and vegetables, even small efforts can make a meaningful impact
Whether you’re discovering new recipes, savoring a meal with loved ones or planting the first seeds of your garden, may this issue inspire you to embrace the beauty and simplicity of real food. There is nothing quite like the aroma of a homemade meal filling the house, bringing family and friends together.
When we take the time to prepare food with love and intention, we not only nourish our bodies, but also cultivate a sense of togetherness that lingers far beyond the table.
May your kitchen be filled with love, laughter and delicious inspiration!
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Individuals seeking support for mental health and overall well-being can find compassionate care through a practice led by Kristy Wiersema, a Licensed Clinical Social Worker. With a client-centered approach, the practice offers individual, family and couples counseling, alongside holistic wellness services such as chiropractic care, massage therapy and CranioSacral Therapy.
Wiersema’s passion for helping others stems from a lifelong commitment to mental health care. With a Master’s degree in Social Work from Grand Valley State University and years of experience in primary care settings, she has worked with individuals struggling with depression, trauma, life transitions and stress-related challenges. Recognizing the powerful connection between mental and physical health, Wiersema integrates holistic approaches tailored to each client’s needs.
The practice offers complementary wellness techniques, including mindfulness, yoga and dietary recommendations, to support clients in coping with anxiety, chronic pain and emotional distress. The goal is to create a safe space where individuals can explore their experiences, gain insight and work toward meaningful, lasting change.
By combining traditional therapy with holistic modalities, Wiersema and her team provide a well-rounded approach to healing that addresses both the mind and body. Clients are invited to schedule a free, 15-minute phone consultation to explore their options.
Location: 12935 S. West Bay Shore Dr., Ste. 355B, Traverse City. For more information or to make an appointment, call 231-714-0292 or visit AuthenticLifeTC.com.
Higher Self Bookstore, a cornerstone of Traverse City’s metaphysical community since 1985, continues to grow under new ownership. Dedicated to fostering spiritual exploration and holistic wellness, the bookstore offers an extensive selection of metaphysical supplies, including books, incense, essential oils, smudging materials and one of the region’s most diverse collections of crystals and stones. Beyond being a retail destination, Higher Self Bookstore serves as a hub for personal growth and spiritual enrichment. The store regularly hosts educational classes covering topics such as herbalism, astrology and crystal healing. In addition, the space welcomes intuitive readers and wellness practitioners to provide guidance and support
for those seeking spiritual or physical well-being.
Higher Self Bookstore remains committed to serving individuals from all spiritual backgrounds, offering resources and experiences that promote self-discovery and healing. Whether customers are looking for tools to deepen their spiritual practice, or simply exploring new avenues of self-care, the bookstore provides a welcoming and knowledgeable environment.
Location: 313 E. Front St., Traverse City. For more information, call 231-941-5805 or visit HigherSelfBookstore.com.
Zemper Restorative Therapy is dedicat ed to helping indi viduals overcome chronic pain, injury and reduced mobil ity through effec tive, results-driven treatment methods.
Whether assisting athletes striving to return to peak performance, or individuals looking to regain an active lifestyle, the therapy center focuses on addressing the root causes of muscular, nerve and connective tissue dysfunction rather than just managing symptoms.
Founded by Dan Zemper, a former competitive distance run ner with a background in Exercise Physiology, Zemper Restorative Therapy offers a unique approach based on decades of experience. Having personally experienced the frustration of injuries, Zemper integrates his knowledge of movement mechanics and rehabilitation to provide personalized treatments tailored to each client’s needs. Education plays a central role in the practice, empowering clients with self-care techniques to extend the benefits of therapy beyond the treatment room.
Clients visiting Zemper Restorative Therapy may also be greeted by therapy dogs Fergus and Rogan, Airedale Terriers known for their calming presence. These friendly companions contribute to a welcoming environment where clients can feel at ease while working toward recovery.
Zemper Restorative Therapy specializes in techniques designed to relieve pain, restore function and help clients return to the activities they love as quickly as possible.
Location: 818 Red Dr., Ste. A, Traverse City. For more information or to make an appointment, call 231-941-7085 or visit ZemperTherapy.com.
Pets Naturally, Northern Michigan’s only holistic pet supply store, is committed to helping pet owners make informed choices about their pets’ health and nutrition. Offering high-quality pet food, wellness products and eco-friendly accessories, the store prioritizes natural ingredients and holistic care for dogs and cats.
At Pets Naturally, every pet food and treat are made with real meat and free from corn, fillers, by-products and artificial additives. The store’s mission is to support the long-term health and well-being of pets by providing superior nutrition and natural health aids. In addition to premium pet foods, customers can explore an extensive selection of non-toxic, allergy-free products, including environmentally safe toys, harnesses and chews.
A highlight of the store is the popular DOG Bakery, where pet owners can treat their furry companions to freshly baked, all-natural dog treats. With a focus on both nutrition and taste, the bakery ensures that pets receive healthy and delicious rewards.
Pets Naturally was founded by Kathy Hyland, whose passion for holistic pet care began when her Boston Terrier, Lucy, struggled with intestinal and skin issues. Through extensive research, Hyland discovered the importance of high-quality pet food and now dedicates her business to helping pet owners provide the best nutrition for their animals.
Location: 1117 W. South Airport Rd., Traverse City. For more information, call 231-944-1944.
National University of Natural Medicine, one of the few accredited programs in North America. Elizabeth Blalock, RN, brings extensive experience in both hospital and integrative medicine settings and is currently completing advanced training to become a board-certified Nurse Coach. The practice operates under the medical directorship of Lisa Fortin, MD, ensuring a comprehensive approach to patient care.
Freshwater Wellness offers services tailored to each individual’s needs, including acupuncture, botanical medicine, clinical nutrition and health coaching. Additionally, IV nutritional therapy, provided through ReYouvenate, delivers vitamin infusions designed to enhance energy, boost immunity and promote long-term vitality.
Location: 218 7th St., Frankfort. For more information or to make an appointment, call 231-492-0046 or visit FreshWaterMI.com.
Northern Growin’ CBDA, LLC, a family-owned business dedicated to producing high-quality CBDA products, is bringing the power of cannabidiolic acid to those seeking natural health solutions. With a commitment to sustainable farming and organic practices, the company offers CBDA products designed to support overall well-being.
Freshwater Wellness is redefining healthcare with a holistic, patient-centered approach that focuses on uncovering root causes of health concerns rather than simply managing symptoms. Through naturopathic medicine, acupuncture, health coaching and IV nutritional therapy, the practice provides personalized care designed to restore balance and promote overall well-being.
Led by highly trained practitioners, Freshwater Wellness integrates evidence-based natural medicine with a collaborative, teambased approach. Abigail Ellsworth, ND, LAc, holds a Doctorate in Naturopathic Medicine and a Master’s in Oriental Medicine from the
CBDA is the rawest form of hemp-derived cannabinoids, serving as the precursor to CBD. Unlike CBD, CBDA has a higher bioavailability, allowing the body to absorb and utilize it more efficiently. Research suggests CBDA may support stress reduction, mood improvement, sleep enhancement, skincare and discomfort management. With its rapid absorption and effectiveness, CBDA offers an alternative for those looking to incorporate cannabinoids into their daily wellness routines.
Northern Growin’ CBDA sources its hemp from a non-spray farm that avoids pesticides, herbicides and fungicides. The company grows 100 percent certified organic hemp in low-carbon-footprint environments, using sustainable practices such as hand-picking crops and cultivating plants in protected structures to shield them from environmental contaminants.
Founded by three brothers, Tyler, Cameron and Seth Troszak, Northern Growin’ CBDA has deep roots in organic farming. The family initially specialized in growing all-natural vegetables before expanding into hemp cultivation. Their dedication to purity, quality and sustainability has positioned them as a trusted source for CBDA products.
Location: 4745 Sigma Rd., SE, Kalkaska. For more information or to place an order, call 231-310-1960 or visit NorthernGrowinCBDA.com. See ad page 23.
Researchers at the Luxem bourg Institute of Health have developed a voice-based algorithm with the help of artificial intelligence that can potentially detect Type 2 diabetes. The screening analyzes subtle changes in a person’s voice, which are not usually noticeable to the human ear. This could represent an early and noninvasive diagnostic tool. Diabetes can affect the vocal cords as a result of nerve damage, thereby affecting voice quality.
One diet includes minimally processed foods such as oatmeal, strawberries and walnuts. Another diet involves ultra-processed, energy-dense (high-calorie) meals with most calories coming from hard-to-resist foods such as honey-roasted peanuts. A third diet is also ultra-processed and energy dense, but with fewer calories from the hyper-palatable items. The fourth diet consists of packaged foods that are neither energy-dense nor hard to resist, such as scrambled eggs from a liquid egg product, flavored yogurt and oatmeal with fiber powder and heavy cream.
The technology was tested in a study of 600 U.S. participants published in PLOS Digital Health. Researchers deemed the accuracy of the algorithm to be comparable to traditional risk assessment tools recommended by the American Diabetes Association. Next steps include refining the algorithm to detect pre-diabetes and expanding its use in other languages.
The Luxembourg researchers estimate there are 400 million undiagnosed cases of Type 2 diabetes worldwide. Without treatment, this disease can lead to serious health issues such as cardiovascular disease and neuropathy, as well as higher healthcare costs and even mortality. Current screening relies on blood tests.
The National Institutes of Health is conducting a study to help determine why so many people can’t stop eating ultra-processed foods. The study includes 36 participants living in a controlled setting for a month. They can eat as much as they like up to 6,000 calories per day, with a different type of diet each week.
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Preliminary data from 18 of the participants found that while each diet made them feel full and satisfied, their consumption of calories differed, depending upon how hard-to-resist and energy-dense the food choices were. When subjects were given an energy-dense diet with very palatable foods like honey-roasted peanuts, they consumed about 1,000 more calories than with the other diets. When they were offered an ultra-processed diet that was neither energy-dense nor hyper-palatable, the calorie count increased by only 170.
The findings suggest that eating packaged foods does not automatically result in overeating or weight gain. The key may be avoiding hyper-palatable foods and offsetting energy-dense foods with unprocessed foods like salads.
According to a recent study by the National Center for Complementary and Integrative Health and the National Institute of Mental Health published in Nature Mental Health, three factors— loneliness, a prior psychiatric diagnosis and stress-related social distancing—were all predictors for experiencing psychological distress during the COVID-19 pandemic.
The internet-based study included more than 3,600 participants that reported their mental and physical health and COVID-related circumstances every two weeks for six months during the first year of the pandemic. Those with a previous psychiatric diagnosis experienced greater psychological distress than those without such a history, supporting public health initiatives to address loneliness and social isolation to improve mental health.
The U.S. Food and Drug Administration has approved a new non-opioid pain reliever called suzetrigine to treat moderate to severe shortterm pain in adults. Marketed as Journavx by Vertex Pharmaceuticals, the drug works by blocking a specific channel that transmits pain signals to the brain. After the tragedy of tens of thousands of opioid-related deaths, this non-addictive option for use after surgery or for acute pain management is a welcome alternative. Journavx was evaluated in two randomized, double-blind trials, and was found
of a plum blossom. It is commonly used in pediatric acupuncture because of its shallow penetration of the skin. Beginning in the 1950s, electric stimulation was added. Today, digital electric plum blossom acupuncture is used to treat a variety of conditions, including skin diseases like acne vulgaris , alopecia, hives, eye disorders, juvenile myopia, and impaired or dim vision in children.
by Carrie Jackson
Targeted nutrition is emerging as one of the year’s biggest areas of growth in the field of health care. Data researchers at Statista estimate that the global personalized nutrition market will exceed $16 billion in 2025. From elite athletes to busy professionals, consumers are looking for individualized recommendations that take their lifestyles and unique physiological needs into consideration. Smart devices, artificial intelligence (AI) and comprehensive testing are helping people identify their nutritional requirements and make informed dietary choices. Greater attention is also being placed on the gut microbiome and customized supplementation. The one-size-fitsall approach to eating is dwindling.
Kerry Health and Nutrition Institute, a global food research organization, recently listed targeted nutrition in their top five trends for 2025, suggesting a greater emphasis on
individual “need states” that might focus on the health status of the heart, joints, bones or gut, or on personal goals associated with sports nutrition, while nutritionists are using finely tuned supplements that cater to individual requirements. Joint and bone health benefit from anti-inflammatory compounds and improved calcium absorption, for example, while cognitive health is supported by nootropics, medicinal substances that improve thinking, learning, memory and gut-brain axis modulation. Consumers are also opting for innovative ingredients like collagen peptides, omega-3s, amino acids, postbiotics and adaptogens to enhance their health status and optimize their fitness.
Technology is making it easier to measure how our bodies are responding and performing at any given time. “Smart watches, smart rings and armband devices can track
heart rate and oxygen levels, and monitor blood pressure levels. Some healthcare providers may recommend continuous glucose monitors to track blood sugar trends and fitness devices to track physical activity,” says Sue-Ellen Anderson-Haynes, a registered dietitian nutritionist and owner of 360Girls&Women, which offers personalized nutrition plans for health improvement or maintenance.
Using AI-powered products and services, consumers have the ability to receive nutritionist-backed recommendations, monitor their progress and make adjustments based on food preferences, health goals and other variables such as age, gender and body mass index. It is a streamlined path to improving eating habits, tailoring meal plans and creating recipes that align with health objectives and personal preferences.
For even more personalization, AndersonHaynes notes, “A registered dietitian nutritionist can evaluate past medical history, nutrition, physical activity, age, biochemical and anthropometric measurements, laboratory data, and socioeconomic and education levels. In addition, they might perform functional medical testing that includes specialized hormone testing, a review of food intolerances and microbiome testing. About 70 to 80 percent of our immune cells are found within the gut. Studies show that the more diverse the healthy microbes are in the gut, the lower the risk of inflammation and diseases like diabetes, heart disease, dementia and certain cancers. In addition, when our gut is functioning well, it allows for proper
metabolism processes to occur, like digestion and the absorption of nutrients from the foods we eat.”
While research on the gut-brain axis is still ongoing, it is becoming clearer that the nerves that send signals between the gut and the brain may be influenced by the foods we eat. Anderson-Haynes suggests, “Healthful nutrients for the microbiome may include prebiotic fiber, probiotics, omega-3s, anthocyanins [plants that are blue, violet or red] and resveratrol [a defensive substance found in the skin of plants, fruits and seeds]. Studies show that the health components in these foods positively affect mood, anxiety, depression, the immune system and the nervous system.”
Other supplementation may be necessary or advised. “While there are a variety of supplements on the market, a personalized assessment and evaluation reveal what each person may need. For example, if there is a deficiency that food alone may not be able to increase, then a vitamin or mineral supplement will be needed,” explains Anderson-Haynes. “Symptoms of low levels of vitamin D may include fatigue, depression, muscle weakness and hair loss, and if vitamin D levels are deficient, then a supplement will be needed. If
there are reports and symptoms of anxiety and excessive stress, supplements generally recommended to support the nervous system may be ashwagandha, magnesium, vitamin C and others. There are also evidence-based herbal remedies utilized by functional medicine practitioners to support hormone imbalances.”
Anderson-Haynes encourages clients to listen to their own bodies and to
prioritize nourishment at every meal. “Food is amazing. It comes in all shapes, sizes, textures and tastes. It serves as the backdrop for social engagements and helps express culture. When done right, it’s absolutely delicious. It also serves as an element of strengthening and healing to the body. No matter your eating style, if you're trying to eat more plant-based, with less to no animal foods, you're in the right place,” she says.
According to Monique Ryan, an Illinoisbased sports dietitian and author of Sports Nutrition for Endurance Athletes, because 70 percent of the immune system is in the gastrointestinal tract, personalized nutrition begins by getting the microbiome functioning properly. “The gut is the first line of barrier to food. If it’s been damaged or hurt, people may experience increased intestinal permeability, also known as leaky gut,” she explains.
Ryan recommends food sensitivity testing to evaluate the body’s reaction to more than 175 foods. “Once we get our test results, we can create a protocol for an oligoantigenic diet, which takes out all the antigens that cause inflammation in the body. It’s a very personalized anti-inflammatory diet and targets what people are specifically sensitive to,” she says. “Anyone can go on the internet and find a generic anti-inflammatory diet, but what causes inflammation varies from person to person.”
For Ryan, all aspects of a patient’s background and lifestyle can offer pivotal clues. “I’ll sit down with each patient and take a detailed health history, including their nutrition background. Genetics also factor into overall nutrition, so we’ll look at family history and any hereditary diseases. I’ll analyze their most
recent bloodwork and look at what they typically eat and what their activity levels are,” she attests. “The more I learn about a patient, the better I can personalize a plan based on their specific needs and not just their test results.”
Ideally, nutrients are supplied through food, but some supplements may be necessary based on the patient’s blood levels. “Vitamin D, which plays a key role in immune system health, is not readily supplied by food, so most people should be taking it in supplement form,” Ryan says. “I also generally recommend a probiotic and prebiotic to support gut health. Other supplements are
highly personal and vary based on the patient’s individual needs.”
Ryan urges clients to choose whole, fiberrich foods with no added chemicals. “Simple, minimally processed foods are generally the most nutritious and efficient for the body to process. So, an almond milk that has almonds, water and maybe salt is going to be better for the body than one with multiple additives and chemical ingredients,” she explains.
Ryan also works with high-level athletes. For them, personalized nutrition helps to ensure they are performing at peak levels. “Many athletes have Garmin or Polar monitors that measure their caloric output. Combined with body composition tests, these give us an overview of their metabolic and energy needs,” she says. “From there, we still have to tailor their nutrition plan for that day’s specific training. They might burn 500 additional calories one day and 1,000 in another. It depends on the athlete’s metabolism, their particular sport and what their specific training protocol is for that day. It’s not one-size-fits-all or eating the same thing every day.”
Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.
Atrusted name in natural foods since 1979, this full-service grocery store continues to provide the community with organic and locally sourced products, high-quality supplements and a wide selection of health-conscious goods. With a strong commitment to sustainability and wellness, Edson Farms Natural Foods carefully curates its offerings to ensure customers receive the best in nutrition, convenience and quality.
Specializing in organic and local produce, the store has built lasting partnerships with regional farms to supply fresh, seasonal fruits and vegetables. Shoppers can explore a variety of grocery items, including allergen-friendly options, ethically sourced meats and premium pantry staples. Dedicated to promoting a natural lifestyle, Edson Farms also features a large selection of high-quality supplements, vitamins and holistic wellness products, making it the go-to destination for those looking to support their health naturally in the Grand Traverse Region.
In addition to grocery essentials, the store’s expansive deli and juice bar offers fresh-
ly prepared salads, sandwiches, soups, smoothies and coffee. For customers seeking nutritious meals on the go, a fully stocked grab-and-go section makes it easy to pick up healthy options for busy days. Whether heading to the beach, a hike or a sporting event, shoppers can find convenient and wholesome meals that align with their dietary preferences.
Beyond food, the store provides a variety of personal care products, including natural health and beauty items such as essential oils, organic shampoos, clean makeup and eco-friendly deodorants. Each product is thoughtfully selected to meet high standards of quality and purity, ensuring customers have access to the best natural alternatives.
The beer and wine department is another standout feature, offering a curated selection of craft beers, organic wines, ciders, seltzers and ready-to-drink cocktails. By regularly updating its offerings to reflect seasonal changes and regional availability, Edson Farms provides an ever-evolving selection of beverages to suit any occasion.
To reward loyal customers, a free membership program with exclusive benefits is offered. Members earn a 1 percent rebate on all purchases, receive a $5 new member coupon and enjoy a special birthday discount. Seniors benefit from a 5 percent daily discount and an increased 10 percent discount every Wednesday. Members also receive a monthly sales flyer with exclusive promotions and updates on the latest product arrivals.
By maintaining a focus on quality, sustainability and community support, Edson Farms continues to be a trusted resource for organic groceries, holistic wellness products and locally sourced goods. Whether shopping for fresh produce, a nutritious meal or high-quality supplements, customers can feel confident in the store’s dedication to health and sustainability.
Location: 835 S. Garfield Ave., Traverse City. For more information, call 231-941-5221 or visit EdsonFarms.com. See ad page 9.
by Sandra Yeyati
Judith Cruz is an avid warrior in the fight against hunger. For 15 years, she has served as president and CEO of the Treasure Coast Food Bank (TCFB), a regional hunger-relief nonprofit in Fort Pierce, Florida, that distributed 55 million meals last year, more than half of which consisted of fresh produce. She is a former board member of Feeding America and past chair of Feeding Florida.
Every day, Cruz and the hard-working employees and volunteers at TCFB aim to help the most vulnerable, including children, seniors and people facing costly medical bills, underemployment or other economic struggles. Through partnerships with local
farmers, ranchers and retailers, the organization provides access to fresh fruits and vegetables, as well as dairy and protein options. TCFB collaborates with agencies, local governments and other nonprofits to take healthy sustenance into at-risk neighborhoods, including hard-to-reach rural communities, through mobile pantries.
Could
It’s a condition where people don’t have reliable access to healthy, affordable food on an ongoing basis. They might not know where their next meal is coming from. They might have limitations as to how many times a day or per week they can eat. Folks that are struggling with food insecurity might have
only one meal a day and have limitations on what that would be. It might not be the most healthy meal. It could be low-quality food, and all of that has a negative impact on their overall physical and mental health and well-being.
Nationally, one in five people are food insecure, and certain groups are more vulnerable. When we talk about people struggling to put food on their table, it’s natural to visualize the commercials of families in other countries that are starving. In the United States, people are starving in a different way. They are being filled with empty calories, creating a host of health issues and health
disparities that accompany empty calories, including obesity. For children, eating poorly can result in disciplinary struggles.
What are the most common causes of food insecurity?
Many things contribute to it, including poverty and food deserts. People living in low-income areas more than likely don’t have access to grocery stores or markets with healthy foods, so they’re eating empty calories. There are people struggling with underemployment, unemployment, the high cost of living, health issues or high medical bills. Here in Florida, rental housing has become unaffordable. And then there are the racial and ethnic disparities that people experience.
How does a food bank help people struggling with food insecurity?
This food bank is a bit of an innovator with more of a holistic approach. We take the person that is in need of assistance and look at the other areas where they’re struggling. It’s not just about providing food, but it’s providing those wraparound services that they may need to make it easier for them to lift themselves up out of the situation that they’re in.
Obviously, our core mission is to provide food now. In collaboration with partner
agencies and emergency organizations, we supply food for distribution at soup kitchens and pantries, and also do our own distributions through mobile and pop-up pantries. But in addition, we also provide SNAP [food stamp] assistance and connect them to all kinds of social services through our benefits outreach programs and community partners. It’s kind of a one-stop shop for folks.
If you’re coming to us for food assistance, you can meet with our case manager and get information about housing, health care and other services in one sitting without having to go to different agencies. We also offer job training programs for people that need new training or a career path that can pay them a better living wage than what they’re
currently earning. The goal is to reduce hunger not just by providing food, but by helping people with the different services and providing other essential items that they might need, like shampoo and cleaning products.
Volunteers are critical to every piece of our operation—without them, we couldn’t do it. Last year, we had just over 11,000 volunteers that provided over 45,000 hours of service working in food distribution, special events, the office and in the food production kitchen where we prepare meals every day.
I have hope because of the volunteers. After a natural disaster or at the worst time in someone's life, there’s always someone here doing what they can to make it better. Humanity always surprises me because we step up. I would encourage everybody to give their time, talent or treasure to any organization they care about. Nonprofits can’t do it alone. They need help from the community, and if folks have time or some money to give, that’s the best thing they can do for any organization, whether it’s a food bank, the arts or a children’s charity.
Sandra Yeyati is the national editor of Natural Awakenings magazine.
by Marlaina Donato
Healthy oils can quell chronic, systemic inflammation—a condition that significantly exacerbates the risks of cardiovascular illness, autoimmune conditions and neurodegenerative diseases like Alzheimer’s and Parkinson’s. Beneficial fats are indispensable for metabolic processes, brain function, hormone production and the absorption of vitamins A, D, E and K. For overall well-being, the optimal choices are cold-pressed, anti-inflammatory oils made from avocados, walnuts and flaxseeds, as well as extra-virgin olive oil and modest amounts of virgin coconut oil.
The typical American diet of drive-through meals and processed, packaged foods like salad dressing, ketchup, mayonnaise and sweet treats in the cookie aisle contains refined vegetable and seed oils. Whether it’s safflower, sunflower, corn, soybean, canola or cottonseed oil, these polyunsaturated fatty acid oils are often bleached, deodorized and chemically extracted with hexane to ensure a greater, more cost-effective yield with a longer shelf life. Such refinement methods destroy the naturally occurring antioxidants. Consequently, a diet high in ultra-processed foods containing seed and vegetable oils can increase systemic inflammation.
“Polyunsaturated fatty acids have multiple double bonds in their carbon chains. This structure makes them fragile and prone to becoming inflammatory compounds,” explains Sara Banta, a health coach and supplement specialist in Newport Beach,
California. “They also inhibit fatty acid beta-oxidation, making your body less efficient at using fat for fuel and leading to larger fat cells.”
Avocado Oil: Rich in monounsaturated fats and vitamin E, avocado oil is a versatile choice for moist muffins, roasted vegetables and flavorful homemade salad dressings. With a high smoke point, avocado oil is perfect for savory stir-fries and mouthwatering, healthy grills. In a study published in Disease Markers involving rat subjects, avocado oil was found to partially reverse inflammatory processes and reduce levels of triglycerides and low-density lipoprotein (“bad” cholesterol), without affecting high-density lipoprotein (“good” cholesterol) levels. Banta cautions, “Most avocado oils are cut with seed oils. In fact, over 60 percent of the avocado oils are not pure avocado oil, so buyer beware. Look for a brand you trust that is organic.”
Olive Oil: Consider using extra-virgin olive oil, an important culinary staple that offers impeccable health properties and delicious flavor to appetizers, dipping sauces, salads and sautés. Studies have reported that regular consumption of olive oil may be linked to lower levels of certain markers of inflammation, including C-reactive protein and interleukin-6, as well as a lower risk of dying from cardiovascular disease. Banta notes that olive oil is a heart-healthy choice because of its high levels of monounsaturated fats and antioxidants, and a perfect oil for dressings and low-heat cooking. Organic, cold-pressed olive oil is the best option because it is processed without using high heat or chemical solvents.
Walnut Oil: According to a 2023 review published in Antioxidants, drizzling walnut oil over a grain bowl or grilled salmon may help prevent chronic inflammatory diseases and cancer. Rich in polyunsaturated fatty acids and prebiotics, it was found to promote the growth of beneficial gut bacteria, as well as urolithin, a potent natural compound with antioxidant and antiinflammatory properties.
Alpha-Linolenic Acid: Mayo Clinic suggests that alpha-linolenic acid, a plant-based omega-3 fatty acid found in flaxseed oil, might help individuals with heart disease or women going through menopause. Flaxseed oil offers its powerful nutrients best when used unheated and can be whipped up in smoothies, sprinkled on soup, drizzled over salads or cottage cheese and added to protein-packed nut butter energy balls.
Coconut Oil: When used in moderation, coconut oil is also a versatile option in the kitchen for sautés, desserts, curries and healthy breakfast shakes. Research published in the Journal of Nutritional Science in 2024 suggests that this lauric acid-rich oil lowers inflammation and relieves COVID-19 symptoms. “Coconut oil offers numerous health benefits due to its unique composition and stability
Chocolate chips blended with smoked sea salt for a dark and rich salted chocolate flavor. Think of these as your favorite chocolate chip
at high temperatures,” says Banta. “Rich in medium-chain triglycerides, coconut oil provides a quick and efficient energy source, supporting metabolism and promoting fat burning.”
When eating out, be mindful that most salad dressings and marinades are likely to contain highly processed, inflammatory oils. To minimize ill effects, Banta recommends asking for salad dressing on the side or replacing it with vinegar or lemon; requesting that the chef use the healthier option of real butter instead of vegetable or seed oil; and avoiding fried foods.
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.
*Makes 30 cookies* 1/2 Cup Unsalted Butter, at room temperature 1/2 Cup White Sugar
Cup Granulated Brown Sugar
Large Egg
Teaspoon Premium Vanilla Extract, Madagascar
YIELD: 8 SERVINGS (ABOUT 16 TBSP)
⅔ cup organic fat-free Greek yogurt
2 Tbsp lemon juice
1 Tbsp paleo, avocado oil-based mayonnaise (such as Primal Kitchen)
1 Tbsp Dijon mustard
2 to 3 anchovies in oil
½ tsp sea salt
¼ tsp black pepper
¼ cup shredded Parmesan cheese (optional)
Pinch garlic powder (optional)
Blend everything in a mini blender until smooth. Serve over butter lettuce with cucumbers, shredded carrots and bell peppers, or use as a dip for veggies.
Recipe and image courtesy of Sara Banta.
YIELD: 4 TO 6 SERVINGS
4 to 6 8-oz, 1-inch-thick salmon filets, skin-on
1 Tbsp avocado oil
2 tsp sea salt
1 lemon cut into 4 wedges
Prepare an outdoor grill for direct cooking over high heat at 450° to 550° F. Brush the cooking grates clean and close the lid to heat. Alternatively, heat a castiron pan over very high heat.
Generously coat the flesh side of the salmon filets with oil and season evenly with salt. Grill the salmon, skin side down, over direct high heat with the lid closed, or in the pan, for about six to eight minutes or until the fish lightens in color, becomes more firm to the touch and can be lifted off the cooking grates or pan without sticking.
Turn the salmon over, close the lid, and cook until the meat reaches 130° F—about two to four minutes for medium rare or longer for desired doneness. Transfer to a platter to rest for one to two minutes.
Slide the salmon skin off the filets and serve with wedges of lemon and a side salad or veggies of choice.
Recipe courtesy of Sara Banta.
YIELD: 4 SERVINGS
2 mini-Persian cucumbers, chopped into small pieces
2 tsp sea salt, divided
1 cup Greek yogurt (any fat percentage)
1 Tbsp lemon juice
1 Tbsp finely chopped fresh dill
Sprinkle chopped cucumbers with one teaspoon of salt and let them rest in a colander for 10 minutes to draw out some moisture. Pat dry with a paper towel.
Combine the cucumbers, Greek yogurt, lemon juice, dill and remaining salt and stir until well incorporated. Serve over vegetables or meats as a dressing or dip.
Recipe and image courtesy of Sara Banta.
YIELD: 8 SERVINGS
1 Tbsp avocado or olive oil
½ cup carrots, finely chopped
½ cup zucchini, finely chopped and blotted dry
1 lb grass-fed ground bison
1 lb grass-fed ground lamb
1 egg
7 Tbsp barbecue sauce, divided (such as Noble Made or Primal Kitchen)
1 Tbsp coconut aminos
¼ cup coconut flour
2 tsp sea salt
½ tsp dried oregano
Heat oven to 350° F. Coat a loaf pan with avocado oil cooking spray.
Heat oil in a medium pan over medium heat. Add the carrots and zucchini and sauté for five minutes. Remove vegetables from the pan and place in a large bowl.
Add the bison, lamb and egg to the bowl. Use a rubber spatula to combine well. Add 5 tablespoons of barbecue sauce, coconut aminos, coconut flour, salt and oregano and stir to combine.
Add mixture to the loaf pan and press down to flatten. Bake for 35 minutes. Spread the remaining 2 tablespoons of barbecue sauce on top and return to the oven for five additional minutes or until the internal temperature reaches 160° F.
To make these into meatballs, instead of placing the mixture in a loaf pan, roll them into golf ball-sized balls. Working in batches, heat a small amount of oil in a sauté pan and cook the meatballs over medium heat for about three minutes until browned on all sides. Add the pan filled with browned meatballs to a 350° F oven for four to five minutes or until cooked through.
Recipe courtesy of Sara Banta.
by Sue Markgraf
Drought conditions due to hot, dry weather reached record levels in fall 2024, affecting every state but Alaska and Kentucky, according to the National Drought Mitigation Center at the University of Nebraska. With the gardening and outdoor living season only weeks away for most of the country, it makes sense that mitigating drought is top-ofmind for many. Solutions may be as close as the backyard.
Incorporating practices that conserve and protect water, such as adding droughttolerant plants, is more than a trend in suburban, rural and even urban landscapes. “Each summer brings hotter temperatures than the previous year. It also brings more erratic weather patterns,” says Ashley Buzan, a plant expert with Woldhuis Farms Sunrise Greenhouse, in Grant Park, Illinois. “It makes sense for gardeners to consider utilizing drought-tolerant plants.”
According to Nikki Melin, a horticulturist with Midwest Groundcovers, in St. Charles, Illinois, “Planting for drought-tolerance is definitely a best practice.” Although mulching and installing a rain barrel are important, so are strategically placed bioswales that direct and filter runoff naturally. Another solution is to add water-smart plants such as ornamental grasses, deep-rooted perennials and hardy shrubs that support drainage and stabilize slopes. These techniques move water to where it’s needed.
Other conservation methods include installing a rain garden or pondless waterfall or stream to recapture and reuse water. Replacing hard surfaces with porous materials or permeable pavers enables water to seep into the soil, supporting plant health. Before incorporating changes in the landscape, ask what is allowed by the city or town and obtain the necessary permits.
“Planting to keep water on your property to avoid runoff is a benefit to the greater environment,” says Melin. “Plants support overall water quality, which is a larger-scale benefit than your own backyard. Planting water-wise plants can help reduce the need for excess irrigation in times of drought, and this is where water conservation comes into play. Overall, there is a huge benefit in including plants that are water-wise.”
The Pennsylvania Horticultural Society (PHS) lists water-wise gardening as one of its top gardening trends for 2025. Such plants are drought-tolerant, which means they do not require frequent watering. Because they are typically adapted to the local climate, they hold their aesthetic appeal in times of stress.
“For home gardeners feeling frustrated with the constant maintenance of watering and keeping their gardens thriving in increasingly dry climates, water-wise gardening offers a solution,” says Andrew Bunting, vice president of horticulture
at PHS. “From designing full gravel and crevice gardens to simply incorporating drought-tolerant plants, this sustainable approach reduces maintenance and helps create resilient gardens, even with increasing periods of drought.”
By planting a little tighter, plants will knit together faster, which does a few things. “Not only will it shade the soil and prevent weeds from germinating, it also works like mulch by keeping the soil a little cooler, and that translates into less watering,” says Heather Blackmore, a lifelong gardener and popular Hear She Grows blogger. “Keep in mind that the first year after planting you may require mulch, but after that, the plants will do most of the work so you won’t have to.”
Planting for conservation and protection offers benefits to the homeowner. “Less use of irrigation water means lower personal cost and saved time,” says Melin. “No more dragging a hose around or experiencing flagging plants when there is either too little or too much water.” Reading the plant tag provides information about lighting, watering and where to plant. The National Gardening Association, National Garden Bureau, local public gardens and plant-based community organizations
provide educational resources for regional recommendations.
“Light makes a big difference in what type of drought-tolerant plants you choose,” Buzan says, “For example, are they going to be planted in full sun up against a brick building, or in dappled light on the outskirts of your yard?” For hot, dry spaces, Buzan recommends Sedum ‘Carl’ (stonecrop); Sesleria autumnalis, commonly known as autumn moor grass; and Calamintha nepeta ‘Montrose White’. Others are Perovskia ‘Denim ’n Lace’ Russian sage, Baptisia ‘Lemon
Meringue’, Achillea ‘Sassy Summer Lemon’ and Thymus vulgaris ‘Common Thyme’.
Buzan cautions that new plants—even drought-tolerant varieties—need to be watered well through their first season to establish strong root systems. Be sure to water the soil, not the foliage, and consider using triple-ground hardwood bark mulch. “A decent drink three times per week should suffice, if they’re bedded down properly with hardwood mulch,” she says. “One of the biggest mistakes gardeners make is putting down some form of non-permeable landscape barrier and then topping it with a few inches of rock. That’s a great way to cook your plants.”
We lessen the workload and conserve resources by educating ourselves about plants and practices that are good for people and the planet. “You don’t know what you don’t know,” says Blackmore. “I find that when I attend a garden walk, for example, I always come away with a bit more knowledge. And gardeners tend to be very generous with their knowledge.”
Sue Markgraf is a reporter, editor, columnist, field producer and media relations practitioner specializing in horticulture, environment and agriculture communications. Connect at GreenMarkPR.com.
by Zak Logan
Apost-exercise recovery plan for seasoned athletes and fitness enthusiasts alike can greatly influence soreness, muscle repair and the ability to tackle the next workout. Proper hydration and nutrition work together to optimize energy levels, repair tissues and reduce inflammation. Above all, it is important to tune in to the body’s needs and adapt post-workout strategies as needed. Recovery is a personal journey to achieving the best performance every day.
Replenishing Fluids. Water is fundamental for muscle and cardiovascular function, circulation, joint lubrication and body temperature regulation. During exercise, sweat and increased lung function expel water and electrolytes, which can lead to dehydration if not replenished. Even a 1 to 2 percent fluid loss can impact bodily functions, reducing strength, power and endurance; impairing mental focus; increasing fatigue; delaying muscle recovery; and intensifying muscle soreness.
Maintaining proper hydration before, during and after exercise is an important part of every workout. The American Council on Exercise (ACE) recommends drinking 17 to 20 ounces of water two hours prior to exercising and seven to 10 ounces every 10 to 20 minutes during exercise. Post-workout, people are advised to drink 16 to 24 ounces of fluids for every pound of body weight lost during exercise, which would require weighing in before and after each workout. A simple way to evaluate hydration levels is to check urine color—clear or light yellow is a sign of good hydration; a darker color indicates the need to drink more water.
According to ACE, if a workout is less than an hour long, only water is needed to rehydrate. For longer and high-intensity workouts, electrolyte replacement is advised. Electrolytes such as sodium, potassium, magnesium and calcium maintain muscle and nerve function. While many sports drinks provide a way to rehydrate and replace lost electrolytes, they may also contain sweeteners, artificial colors, flavors and preservatives.
Natural and homemade alternatives are equally effective. Coconut water has been called nature’s sports drink due to its electrolyte profile. Natural juices without added sugars or artificial ingredients have also been shown to be beneficial. Beetroot juice contains high concentrations of nitrate, which improves oxygenation and exercise performance
by increasing nitric oxide production. Cherry juice is high in antioxidants and anthocyanins, which may improve muscle recovery. Grape juice is rich in flavonoid antioxidants, which may reduce oxidative stress and cell damage during exercise. For a quick and easy post-workout electrolyte drink, combine 16 ounces of water or iced rooibos tea with a pinch of salt, one teaspoon of honey and the juice of half a lemon.
Nourishing Recovery. Protein plays a central role in repairing microscopic tears and fiber growth that occur in muscles during exercise. The aim is to consume approximately 20 grams of protein during or after a workout. Carbohydrates restore depleted glycogen—the stored energy that is burned during exercise.
Pairing high-quality protein and nutrient-rich carbs can maximize recovery. The British Heart Foundation recommends a carbohydrate-to-protein ratio of three-to-one or four-to-one. Simple combinations such as Greek yogurt with berries or chicken with sweet potatoes, quinoa or brown rice are effective and quick to prepare. Another easy combination is a smoothie that combines animal-based (whey or casein) or plant-based (pea or hemp) protein with fruit-based carbohydrates like bananas or berries.
Abating
Exercise creates temporary inflammation as the body’s way of initiating the healing process. But chronic inflammation can slow recovery and increase soreness. Adding these natural, anti-inflammatory foods to a recovery diet will help mitigate soreness and improve recovery time.
• Turmeric and ginger have potent, anti-inflammatory properties. Add turmeric to curries, or steep ginger in tea after workouts.
• Fatty fish such as salmon and mackerel provide omega-3 fatty acids, known for reducing inflammation and joint pain.
• Berries and cherries are packed with antioxidants that repair cellular damage.
• Leafy greens such as spinach or kale can be added to smoothie bases or steamed as a side dish.
Get creative by combining protein, carbohydrates and anti-inflammatory foods. Consider a quinoa bowl with turmeric-spiced salmon and steamed kale or a recovery smoothie with almond milk, mixed berries, flaxseed and fresh ginger.
Supplements should complement, not replace, a balanced diet. Whenever possible, prioritize whole, nutrient-dense foods over processed alternatives or supplements. Consulting with a dietitian nutritionist or other practitioner that specializes in sports medicine may help identify areas where supplementation is most beneficial.
Zak Logan is a freelance health writer dedicated to getting back to basics.
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by Maya Whitman
From champagne wedding toasts to college spring break, celebrating life’s milestones with alcohol is deeply ingrained in our culture. The idea of pouring a drink and having a good time or unwinding with a cocktail after a hard day at work is considered the norm for many people. A 2024 study published in the Annals of Internal Medicine reported that alcohol consumption rose during the COVID-19 pandemic and continued to rise through 2022, especially in those aged 40 to 49.
Even daily moderate drinking as defined by the U.S. Centers for Disease Control and Prevention—up to two standard drinks for men and one for women— comes with a hefty price tag of increased risks for cancer, heart disease and cognitive decline. Women are more likely to develop malignancies, chronic liver disease and cardiovascular issues. According to the National Highway Traffic Safety Administration, one person is killed every 39 minutes due to drunk driving.
A sober-curious counterculture led by Gen Z individuals born between the 1990s and 2010s is forging a fresh path and spurring a new industry of alcohol-free venues, including “dry” bars, clubs, music festivals and events. According to a 2020 study by the University of Michigan, the percentage of college students ditching alcohol increased from 20 to 28 percent from 2002 to 2018, while up to 30 percent of those not in school are opting for life without the inevitable hangovers. Alcohol abuse on campuses has dropped by half compared to 20 years ago, and taking an extended break from alcoholic drinks is on the upswing, as monthly challenges like “Dry January” and “Sober October” become more popular.
“You do not need to be an alcoholic to benefit from exploring the role alcohol plays in your life or pursuing sobriety,” says Katie Campbell, a board-certified health and wellness coach in Ipswich, Massachusetts,
who is passionate about alcohol-free living. “The term ‘sober-curious’ refers to anyone who wants to explore more deeply or consciously how their personal relationship to alcohol is affecting them in mind, body and spirit, no matter how much they drink.”
Calling it a curiosity rather than full-blown sobriety gives people the freedom to experiment with their lifestyle choices. By not setting strict rules or unrealistic goals, they are not setting themselves up for failure. “In my own life, I was sober-curious for years, especially throughout my thirties. Every time I took a break from alcohol, I felt so much more alive and deeply connected to myself,” says Didi Jordan, an alcohol-free life coach and founder of Sober Chapters, in Los Angeles, California.
After periods of sober-curious experimentation throughout her 30s, Jordan finally embraced a fully sober life by age 40. “The transformation was undeniable,” she attests. “Opportunities unfolded in ways I could never have imagined, and every area of my life leveled up.”
According to research published in BMJ Open in 2018, setting booze down for just one month lowers the risks of cardiovascular events, insulin resistance, liver disease and cancer in moderate to heavy drinkers. Experts at Allina Health, a nonprofit healthcare system in Minneapolis, assert that abstinence improves sleep quality, sexual intimacy, energy and concentration. It is a great way to save calories and money, too.
Campbell recalls that alcohol fueled a false sense of confidence and bravado that she mistook for real courage. “Drinking socially actually robbed my confidence and worsened anxiety in the days to follow,” she asserts, adding that there are myriad benefits to abandoning alcohol, including deeper interpersonal connections and meaningful engagement without forgetting conversations or regretting remarks.
The abundance of a life free from escapism also spills into other areas. “I truly believe that deep down, you know when alcohol is no longer serving you,” says Jordan. “It’s about not just the physical or mental health benefits, but also the immense personal and spiritual growth. When alcohol is no longer part of the equation, we begin to uncover what our soul is calling us to do.”
Campbell’s definition of fun has dramatically shifted to newly discovered hobbies, chasing new dreams and being there for loved ones 100 percent. She affirms, “Most of all, my son, Arthur, will never see me drunk, and I don’t have to ever regret missing a moment of watching him grow.” Initially, nixing cocktails at gatherings might feel awkward, but Campbell advises, “Stick with it, and eventually what feels uncomfortable will evolve into a superpower. I love socializing sober!”
Trialing sobriety was the best gift Jordan ever gave to herself. “I didn’t start with the pressure of committing to forever,” she says. “Instead, I gave myself the freedom to explore.”
Maya Whitman is a regular contributor to Natural Awakenings.
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
Gut health is essential for a dog’s well-being. For optimal functioning, the gut depends on its microbiome, a collection of microorganisms throughout the digestive tract that modulate inflammation; assist with digestion and nutrient absorption; protect against harmful bacteria; and influence mood, behavior and stress responses.
A 2018 report published in Veterinary Clinics of North America: Small Animal Practice outlines our current understanding of how the gut microbiome in dogs and cats is closely intertwined with their immune system. A protective mucous layer separates gut microbes from the intestinal lining, acting as
a barrier to prevent harmful bacteria from interacting with intestinal cells.
Specialized dendritic cells extend out of the mucous layer to monitor microbial activity, differentiating between helpful and harmful bacteria. Two types of white blood cells control the proliferation of detrimental bacteria and prevent infections: B cells, which produce antibodies that bind to pathogens and neutralize them; and macrophages that surround and kill offenders and remove the dead cells.
The gut microbiome also manages inflammation—ramping it up to fight infections or keeping it at bay at other times. Factors like a poor diet, antibiotics and stress can disrupt the balance of beneficial and harmful bacteria, potentially exacerbating inflammation or creating other gut health issues.
“Many processed dog foods contain fillers and artificial ingredients that harm dog gut health over time,” says holistic pet health coach Denise Bozenski. “Artificial preservatives, colors and flavors disrupt the gut microbiome. Common ingredients like corn, wheat, soy and byproducts can cause inflammation and contribute to digestive issues.”
She recommends choosing high-quality foods made with whole, fresh ingredients, while avoiding heavily processed options packed with fillers. A homemade dog diet can be an excellent choice to promote gut health if it is balanced and made with naturally fresh ingredients. Variety is key for a healthy gut microbiome. A diet with diverse whole foods supports a pet's digestive system.
“A healthy gut needs a balance of fiber, protein, healthy fats, and essential vitamins and minerals. Omega-3 fatty acids from sources like fish or flaxseed oil also play a critical role in reducing inflammation,” explains Bozenski. She recommends a gut-friendly homemade meal plan that includes fiber-rich vegetables such as sweet potatoes, pumpkin, carrots and zucchini; easily digestible proteins, including fish, poultry and turkey; prebiotics like flaxseeds and chicory root; healthy fats such as coconut or flaxseed oil; and fermented foods like kefir or plain yogurt that provide beneficial probiotics.
Switching a dog’s diet from processed to fresh food requires a progressive approach to avoid digestive upset. “Start by mixing a small amount of naturally fresh dog food with their current processed food, gradually increasing the fresh food portion over seven to 10 days. This gradual shift allows the dog's digestive system to adjust,” recommends Bozenski.
She also warns against common mistakes such as failing to balance the diet properly and relying too much on a single ingredient. “Dogs need a variety of nutrients. Without the right proportions of protein, fats and carbohydrates, their gut health could suffer. Additionally, feeding too much of one ingredient can lead to an imbalance in the gut microbiome,” she explains, adding that it is best to consult with a holistic pet health coach or canine nutritionist to ensure the diet is balanced and supports gut health.
“It’s important to avoid feeding dogs toxic foods like onions, chocolate and certain spices,” stresses Bozenski. “Many dogs are also sensitive to specific ingredients, which can cause issues like itchiness or yeast overgrowth.” To identify problematic ingredients, owners can conduct a sensitivity test followed by an elimination diet, which removes certain foods one at a time to find the offenders.
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.
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SATURDAY, MARCH 1
Early Spring Bird Walk – 9-11am. Join us for the first walk in our birding series at the start of spring as we look and listen for these early arrivals. Binoculars available to borrow or bring own. $10. Grass River Education Center, 6500 Alden Hwy, Bellaire. GrassRiver.org.
Winter Wonderland Hike at Kehl Lake –1pm. Explore Kehl Lake’s variety of frozen habitats. Porcupine destruction. Otter tracks. Snow Fleas. With Docents Peter Wolcott, Beth Chiles and Bert Thomas. Register & more info: LeelanauConservancy.org.
THURSDAY, MARCH 6
Gluten-Free Meals Made Easy – 6-8pm. Gluten-free meal planning is easy when you learn plenty of delicious and simple strategies with registered dietitian Carol Bell. Oryana West, 3587 Marketplace Cir, Traverse City. Register: Oryana.coop.
FRIDAY, MARCH 7
Women Owning & Appreciating Woodlands Land Management and Planning Workshop – 1-4:30pm. Learn about the best land management practices, cost share opportunities for landowners, and shoreline management. Free. Boardman River Nature Center, 1450 Cass Rd, Traverse City. Registration required: NatureIsCalling.org.
Winter Ecology Hike – 2-3:30pm. With Brad Von Blon. Naas, Mauger, Raunecker Nature Preserve, 593 W Fourth St, Harbor Springs. Registration required: LandTrust. org.
SATURDAY, MARCH 8
Tapping Maple Trees – 11am-12:30pm. Discover the ceremonial art of maple tapping by learning both traditional and modern methods. $10. Grass River Education Center, 6500 Alden Hwy, Bellaire. Registration required: GrassRiver.org.
MONDAY, MARCH 10
Community Night Film Screening: Julie & Julia – 7-9pm. Oryana is collaborating with our friends at the State Theatre for a food-centric and fun film. $10. State Theatre, 233 E Front St, Traverse City. Tickets: Tinyurl.com/4twk2h8c.
SATURDAY, MARCH 15
MapleFest – 12-3pm. Join us as we boil sap to syrup on the evaporator at the Pavilion at the Grass River Center. Stop by any time and see the process in action of making maple syrup. Ask staff questions and hike on the trail to see where we tap trees,
hang buckets and lines, and collect the sap. Grass River Education Center, 6500 Alden Hwy, Bellaire. GrassRiver.org.
WEDNESDAY, MARCH 19
Transition from Winter to Spring with Herbs – 6-7pm. Learn from herbalist Sierra LaRose of Bear Earth Herbals how we can utilize the healing and cleansing benefits of nourishing, protective, and detoxifying herbs to help our bodies go through the changing seasons. Oryana West, 3587 Marketplace Cir, Traverse City. Register: Oryana.coop.
SATURDAY, MARCH 22
Spring Market – 11am-2pm. Celebrate Spring at the Grand Traverse Conservation District among local nature-themed artisans. Find the perfect gift for a friend, loved one or treat yourself. Free admission. Boardman River Nature Center, 1450 Cass Rd, Traverse City. NatureIsCalling.org.
FRIDAY, MARCH 28
Body Reading: What Does Your Body Say? – Mar 28-29. Discover how listening to the “un-worded” conversations between ourselves, our bodies, and each other can lead to more clarity, compassion and connection. With Energetics bodymind counselor and trainer, Jeremy Fulwiler. Evans Creek Lodge, 24330 Lahser Rd, Southfield. WellnessBeyondWords. com.
Raptors in the Spring Sky – 6-7pm. Have an up-close experience with live raptors from North Sky Raptor Sanctuary. Learn about Michigan raptors in the spring. Boardman River Nature Center, 1450 Cass Rd, Traverse City. Registration required: NatureIsCalling.org.
Infinite Path Martial Arts Customized Virtual Learning – For self-defense and fitness with Christopher Scafone. More info: 248-284-3242, IPMAContact@yahoo. com or InfinitePath.net.
Sacred Lights Collective Events – A digital platform and virtual community for seekers and facilitators to walk the spiritual path together offering daily classes, groups and workshops. With Aria Mae Everts. Virtual. 774-578-2762. Sacred LightsCollective.com.
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.
SUNDAYS
Kundalini Yoga – 10-11am. A dynamic, powerful tool that is designed to give you an experience of your energetic body. All levels. Sliding scale $10-$20. New Moon Yoga, 10781 E Cherry Bend Rd, Traverse City. 231-392-5813. NewMoonYogaStudio.com.
Soul-Stirring Yoga Sundays – 10am. In-person and live online with Crystal Turner. Each class is a multi-level class, allowing for exploration and expansion to flourish from the inside-out. $20. Karasi Fitness and Healing Arts, 104 S Union St, Ste 204, Traverse City. 231-492-9206. Karasi FitnessAndHealingArts.com.
MONDAYS
Cancer Care Support Discovery Call – 6-6:30pm. For those looking to incorporate a holistic, functional element of care into their cancer treatment plan by working in conjunction with your oncologists, surgeons, primary care physician and physical medicine practitioners. More info: MIHolisticMed.com.
TUESDAYS
Charlevoix Senior Center Veteran Social & Lunch – 9am-1pm. 1st Tues. Honoring our veterans. Social beginning at 9am and Free Lunch for Veterans at 11:30am. Charlevoix Senior Center, 06906 Norwood Rd, Charlevoix. Charlevoix.org.
“Sew”cial Day – 10am-6pm. 1st Tues. Grab some interruption-free sewing time with help and support to get you through your projects. A great chance to meet up in a safe space and enjoy some sewing time. Juneberry Cottage, 220 N Main St, Evart. RSVP: JuneberryCottage.com.
Empowerment Circle – 10:30-11:30am. With Heather Zigler. By bringing new light to an ancient and traditional tool used by indigenous people around the globe. Circles are a place to transform ME to WE as a space where the principle of sharing power with each other exists instead of having power over one another. 1st class free. Pure Essence Wellness Center, 1240 E 8th St, Traverse City. 231499-8595. HeatherZigler.com.
Spiritual Guidance and Readings – 11am7pm. With Julie Chai. Receive various forms of spiritual consultations such as clairvoyant readings, aura healings, oracle card interpretations and past life readings. $1/min. Higher Self Bookstore, 313 E Front St, Traverse City. For appt: 231-941-5805. HigherSelfBookstore.com.
Hand Work – 12-4pm. 2nd Tues. Work on a project of your choice. Think of it as the
non-electrical side of sewing, piecing and quilting. Juneberry Cottage, 220 N Main St, Evart. RSVP: JuneberryCottage.com.
Traverse City Women’s Circle – 6pm. 2nd Tues. With Be Here Now Baby. Offering women a safe space to connect, share and empower each other. Donation. Dharamsala TC, 869 Robinwood Ct, Traverse City. 231-421-3808. DharamsalaTC.com.
WEDNESDAYS
Empowerment Circle – 5:30-6:30pm. See Tues listing. Pure Essence Wellness Center, 1240 E 8th St, Traverse City. 231499-8595. HeatherZigler.com.
Community Slow Roll TC – 6-8pm. With Norte Youth. A weekly ride from Oryana to The Little Fleet. The route is 3-5 miles and the pace is accommodating for all abilities. 260 E Tenth St, Traverse City. 231883-2404. Hello@NorteYouthCycling.org. NorteYouthCycling.org.
Adrenal Fatigue? – 8-9pm. Grab your latest bloodwork and let’s dive into your labs and let me teach you how to look for hidden answers. Free. BloodworkExpert.com.
THURSDAYS
Cultivating Gratitude Sessions – 9am6pm. Join Candice for a 1-on-1 Zoom session focused on cultivating gratitude. We will walk through the 5 stages of cultivating gratitude (safety, open, notice, appreciate, express), learn what genuine gratitude feels like in your body, then find ways to bring more of it into your day-today life. $33. Tinyurl.com/6vhzuycp.
Weekly Facebook Live with Dr. McSwain – 5:30-6pm. More info: MIHolisticMed.com.
The Goddess Workout Beginner Hula Dance Class – 6:30-7:30pm. For absolute beginners of all ages, sizes and shapes. Learn basic hula moves and combinations. $80/8-wk session, $15/ drop-in. First Congregational Church, 8066 W State St, Central Lake. Amira HamzarRaks.com.
Mindful Morning Flow – 8-9am. In-person and online. Gently energize your body and focus your mind, drawing attention to each movement and breath to each posture in this Vinyasa-style practice. $25 in studio, $15 virtually (bundle 6 classes for $120). True Balance Fitness, Nutrition and Wellness, 1128 S Garfield Ave, Traverse City. 231-519-0808. TrueBalanceLife.com.
Indoor Farmers Market at the Village –Thru Apr. 10am-2pm. Presented by The Village at Grand Traverse Commons. Free admission. The Mercato Corridor, 830 Cottageview Dr, Traverse City. TheVillageTC. com/farmers-market.
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515 S. Union St, Traverse City 231-421-9189
BigBeautifulChiropractic.com
Specializing in hormonal balancing for women and root cause resolution. Ever been told that your blood work is "normal" yet you still have unexplainable symptoms? Dr. Jena is a Functional Blood Expert and specializes in finding hidden answers in the blood work that you already have to take you from unhealthy to healthy. Telehealth and in-person appontments are available.
PROVIDENCE ORGANIC FARM, CAFÉ & NATURAL FOOD MARKET
5695 N Michigan 88, Central Lake 231-599-2020
ProvidenceOrganicFarm.com
Charming farm-market, cafe and natural foods store at their farm, featuring organic espresso and tea bar, kombucha on tap, organic produce and meats, local honey, maple syrup, eggs, cheese, gift items and much more. See ad page 11.
WATERSIDE WELLNESS
212 River St, 2nd Floor, Elk Rapids WatersideWellnessER@gmail.com 231-632-4408
WatersideWellness.co
Our mission is to provide a safe and judgement- free healing space! We offer group and private guided meditations, Primordial Sound Meditation, and tailored massage therapy sessions. Stay tuned, more to come!
THE HEALTH HUB
3492 W Park Rd, Luzerne, MI 48636 (corner of M72/Deeter Rd)
TheHealthHubLLC@gmail.com 989-745-2898
TheHealthHubLLC.com
The mission of The Health Hub is to provide health care rather than sick care; to look beyond just the symptoms, understand the root cause, prevent future disease and restore health; implemented with genuine concern for our clients. See ad page 21.
WHOLE HEALTH TRAVERSE CITY
3639 Cass Rd, Traverse City
231-943-2100
WholeHealthTC.org
We help people suffering with chronic joint and muscle pain, and peripheral neuropathy to decrease pain, increase quality of life, and maximize their competitive edge. See ad page 15.
EDSON FARMS
835 S Garfield Ave, Traverse City
231-941-5221
EdsonFarms.com
Good for mind, body and soul. Open since 1979 Edson Farms Natural Foods is a Northern Michigan favorite. With impeccable customer service, we have an organic deli and juice bar, coffee bar, produce, groceries, supplements, herbs, bulk foods, allergen friendly foods, body care, coffees and tea, and local products. See ad page 9.
THERAPEUTIC MASSAGE
BY PAUL BOHLMAN
425 Boardman Ave, Traverse City 231-632-1807
Massagebook.com/therapists/ paul-bohlman
Therapeutic Deep Tissue Massage customized to clients needs and goals. Conveniently located in The Box building in Traverse City. Trained in NMT, Trigger Point, and Sports Massage therapies. Gnosis is the
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