Natural Awakenings Houston February 2023

Heart-Healthy Eating Foods that promote cardiac healing

Cardiac Health for Kids

Heart Health Begins in Childhood

The Zen of Love

Mindfulness Tips for Couples

Improving Heart Health

Lifestyle metrics to prevent heart disease

ADVERTISING & SUBMISSIONS

HOW TO ADVERTISE

To advertise with Natural Awakenings or request a media kit, please contact us at 713-443-3186 or email: mike@naturalawakenings-houston.com.

Deadline for ads: the 10th of the month.

EDITORIAL SUBMISSIONS

Email articles, news items and ideas to: mike@naturalawakenings-houston.com.

Deadline for editorial: the 10th of the month.

CALENDAR SUBMISSIONS

Email Calendar Events to: mike@NaturalAwakenings-Houston.com.

Deadline for calendar: the 10th of the month.

REGIONAL MARKETS

Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-206-2000. For franchising opportunities call 239-206-2000 or email Natural Awakenings@KnoWEwell.com.

Greetings!

February is the month when we at Natural Awakenings celebrate all things heart-related. Of course there is Valentine’s Day, but besides taking care of our emotional, romantic and metaphorical “heart”, it’s a good time to take stock of what we are doing to keep our physical heart healthy. The articles in this month’s magazine have a lot of good ideas to help you do both.

The main thing is to have fun with it. Enjoy exploring new heart-healthy food whether you cook it yourself or eat out. Enjoy a new workout or exercise program. Set aside time for a spiritual practice like meditation or breath work, but with no more of an end goal than to enjoy life.

Find ways to playfully enhance your relationship with the one you love, or if you aren’t in a relationship, find ways to be your own best Valentine. We have several new advertisers whose job is to help you to have a stronger healthier heart in all its meanings. When you contact them, be sure to mention that you saw them in Natural Awakenings

Cindy and I have plans this month for improving our own heart health. Won’t you join us on the journey?

HOUSTON

PUBLISHERS Cindy & Mike Hart

EDITOR Martin Miron

CREATIVES Cindy Hart

SALES Minny Payne

WEBSITE Mike Hart

CONTACT US 11428 Debbie Lane Iola, TX 77861 713-443-3186

NaturalAwakenings-Houston.com

NATIONAL TEAM

CEO Kimberly Whittle

COO/Franchise Sales Joe Dunne

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National Advertising Lisa Doyle-Mitchell

Administrative Assistant Kristy Mayer CONTACT US P.O. Box 154 Far Hills, NJ 07934 Ph: 239.206.2000

NaturalAwakenings@KnoWEwell.com

© 2023 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.

Revived IV Therapy is Houston's Premier Holistic Health and Wellness Spa. We provide personalized vitamin-infused IV therapy treatments, intramuscular injections, Hyperbaric Oxygen Therapy, and more. In partnership with a diverse cast of certified medical professionals, including Medical Directors, Registered Nurses, and Clinical Pharmacists, we have perfectly blended formulations that have been infused to create customizable wellness packages for every customer's individual goals. We optimize wellness, performance, recovery, and health.

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 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.

Cindy & Mike Hart

Learn About Qigong

Taoist master Arthur Levitan, founder of California Tao and author of Outlast: 30 Years of Wisdom from Business, Tao and Life, will conduct an immersive weekend to experience the power of this practice from February 10 through 12. It includes practice, meditation, a panel discussion, Q&A and closing comments.

Qigong is a mind-body exercise form that uses meditation, breathing and movement to increase energy and enable the body to heal itself. It is a form of light exercise that involves repeated movements, practiced breathwork, stretching and increasing fluid movement within the body. restore the flow of energy and become aware of the flow of our life force energy, or chi.

Location: M-K-T Heights Main Studio. Register at Tinyurl.com/ QigongImmersion.

Cleaning the Beach

Dawn Mountain will present a program, What is Buddhism? for teens curious about Buddha’s story, lessons and principles, from11 a.m. to 12:30 p.m., March 25, online on Zoom. The agenda will discuss the history of Buddhism; the effects of meditation on the brain and mental health; three meditation techniques calm the body and mind; nd questions such as What is karma?; What is reincarnation?; Who do Buddhists pray to? and What are important religious items to Buddhists?

The mission of Dawn Mountain is to further the spiritual growth of our diverse community as a living bridge between traditional Tibetan Buddhist teachings and curious people everywhere. Dawn Mountain online draws 60 percent of its subscribers and viewers from the U.S,. with regular visitors from Canada, Mexico, Sweden, Italy, Bhutan, Malaysia, South America and Russia.

Attendance is free. For more information, visit DawnMountain. org/buddhateens

Volunteers will remove trash polluting a shoreline along Galveston Bay at Seawolf Park, in Galveston, on February 26 to protect and restore the beautiful bay ecosystem. This event offers activities for all ages and skill levels, and supplies will be provided.

Location: 100 Seawolf Park Blvd. Galveston. Register (required) at Tinyurl.com/GalvestonCleanup. For more information, email Lisa Brenskelle at gcs.lrc@gmail.com or Lisa Scobel at lscobel@galvbay.org.

Learn About Buddhism

Mental Health Benefits of Breastfeeding

Add maternal mental health benefits to the well-documented physical advantages that breastfeeding offers to moms and their infants. A systematic review published in the Journal of Women’s Health found that breastfeeding was associated with overall improved maternal mental health outcomes. A majority of the studies concluded that breastfeeding was connected to fewer mental health symptoms. Thirty-six of the 55 articles reported significant relationships between breastfeeding and reduced symptoms of postpartum depression and anxiety. Notably, when breastfeeding challenges arose or when the actual experience of breastfeeding didn’t meet expectations, five studies reported negative mental health symptoms.

The researchers suggest that breastfeeding may have protective effects on mental health due to the release of oxytocin—also known as the love hormone—which is associated with decreased maternal stress levels and anxiety. This suggests that breastfeeding may have immediate, short-term effects on maternal mood. Further research is needed to help

Zinc for Colds and Flu

A study published in BMJ Open evaluated the use of zinc for the prevention or treatment of acute viral respiratory tract infections (RTI) in adults. As a treatment for colds and flu, zinc reduced symptoms by two days, compared to the placebo. The researchers surmised that of 100 people with upper respiratory infections, 19 of them recovered by day seven as a result of the zinc treatment. Symptom severity appeared to be lower for those treated with zinc—with improvements seen by day three. Those taking zinc experienced an 87 percent lower risk of developing severe symptoms.

In terms of the prevention of colds and flu-like illness, taking zinc was found to have a modest effect compared to the placebo, with one out of 20 infections prevented. Preventive effects were most significant in reducing severe symptoms. Overall, there was evidence suggesting zinc might prevent RTI symptoms and shorten its duration. Researchers were unable to clearly ascertain the efficacy of different dosages and delivery (oral or nasal spray).

Weighted Blanket for Better Sleep

Weighted blankets may be a non-drug option to help ease conditions like insomnia and anxiety by allowing the body to release more melatonin (a hormone that promotes sleep) at bedtime.

In a new study published in the Journal of Sleep Research, researchers from Uppsala University in Sweden measured the amount of melatonin, oxytocin and cortisol in the saliva of subjects after sleeping with either a light blanket or a weighted blanket. They found that using a weighted blanket helped naturally increase production of melatonin by 32 percent. There were no significant changes in the levels of oxytocin, cortisol or sympathetic nervous system activity.

Herbal Toothpaste Deemed Safe and Effective

Toothpaste containing certain plant-derived extracts was found to be effective in the prevention or treatment of gingivitis and early-stage periodontitis, according to a study published in Dentistry Journal. The authors noted that people should still get regular, in-depth cleanings and treatments to maintain oral hygiene, and that antibacterial herbal extracts have safer toxicity profiles for human use.

In the double-blind, placebo-controlled trial, patients with a previous diagnosis of gingivitis or initial stages of periodontitis were given an experimental toothpaste or the control toothpaste for a 60-day trial period, during which time they brushed twice daily. The experimental toothpaste contained chemical components and extracts of German chamomile, sage, arnica and echinacea. The control toothpaste contained only chemical active ingredients.

The herbs used in the study showed positive anti-inflammatory, antioxidant, antiseptic and antibacterial actions. Patients in the experimental group experienced diminished bleeding of the gums and teeth whitening. The indices of gingivitis, general oral hygiene, plaque, tartar buildup and mild periodontitis decreased in both groups over the trial period. While both toothpastes eliminated several bacterial periodontal pathogens, the experimental one was more efficient against several of them.

Put On a Happy Face

According to a new study led by Stanford University and published in Nature Human Behaviour, positioning our facial muscles into a smile can actually cause us to feel happier. Researchers collected data from 3,878 participants across 19 countries, using three techniques:

n Mimicking facial expressions of actors seen in photos

n Moving the corners of their mouths to their cheeks using only their facial muscles

n Using the “pen-in-mouth” technique, which moves facial muscles in a simulated smile shape

The study found a noticeable increase in feelings of happiness from people that mimicked smiling photographs or pulled their mouth toward their ears.

HOUSTON METRO Chiropractic Guide

Core Chiropractic

Drs.Natalie & Philip Cordova, DC

1770 St. James Place, #210

Houston 77056

713-622-3300

corechiropractic.net

Innate Chiropractic Healing Arts Center

Dr. Jackie St.Cyr, DC

8100 Washington Ave, #210

Houston 77007

713-521-2104

n8chiro.com

HealthPro Chiropractic & Acupuncture

Dr. Alayna E. Pagnani-Gendron, DC

4101 Green Briar Dr. #135

Houston 77098

281-506-0105

healthprochiro.com

Franson Chiropractic

Dr. Brett V. Franson, DC

1652 South Dairy Ashford Rd.

Houston 77077

281-701-1596

fransonchiropractor.com

2023 NEW YEAR

Reforestation Is More Than Planting Trees

The United Nations designated 2021 to 2030 the Decade on Ecosystem Restoration to prevent, halt and reverse the degradation of ecosystems on every continent and in every ocean. To that end, the European Union and 26 nations, along with donor support, recently pledged $16 billion to protect, restore and sustainably manage forests. A significant portion of the monies will be spent on reforestation.

Many reforestation projects focus on the number of trees planted, with less attention to how well they survive, how diverse the resulting forests are or how much carbon they store. A study of data from 176 reforestation sites found that on average only 44 percent of newly planted trees last more than five years, with some sites reporting a sapling survival rate of less than 20 percent.

Several studies have explored ways to improve survival rates. Promising measures include planting near mature trees, fencing out cattle, improving soil conditions, planting native species first to pave the way for other tree species and involving local people to support reforestation efforts.

In a groundbreaking decision, world governments have awarded increased protections to 54 species of sharks at the 19th Conference of the Parties of the Convention on International Trade in Endangered Species of Wild Fauna and Flora (CITES). “This decision is the most significant step toward improving global shark management that countries have taken,” says Mark Bond, a biologist at Florida International University and an advocate for the CITES protections. “It will ensure international shark trade is regulated and traceable.”

Sharks and rays, which are fished for their fins and meat, are the second most threatened vertebrate group in the world, with a third of them threatened with extinction. The inclusion of these sharks on the CITES list helps ensure only legal and sustainable trade in fins and meat is taking place. Almost every shipment of shark products will now require a permit to prove that trade meets legal and sustainability requirements. Before the decision, there were few restrictions in place around the globe.

full potential helping with clarity, setting and reaching goals or overcoming challenges.

Hypnosis

Turning Vegetable Waste into Plastic

The World Economic Forum estimates that about 400 million tons of plastic waste are produced globally each year and that 98 percent of single-use plastic products are made from fossil fuels. So, the prospect of replacing the petroleum in plastic with a plant material is exciting news for the planet and humanity.

Toresyoku, a Japanese firm, has developed technology that efficiently removes cellulose (dietary fiber) from plant material for use in plastic production. Using vegetable waste, such as cabbage cores, rice husks, coffee grounds and the leaves and stems of tomatoes and broccoli from local farms, the company extracts the cellulose through hydrolysis (heating under pressure in water) and component decomposition (using enzymes).

Not only does the cellulose reduce the use of petroleum-based materials, but it may also increase the strength of the plastic being made for products such as plastic bottles, appliances and car bumpers. The company expects to start operating their factory soon and be able to process up to a ton of plant waste a day. While other companies have been able to extract cellulose from wood chips, Toresyoku’s technology is more efficient and can be done for a fraction of the cost of competing technologies.

Alarming Decline of the Hawksbill Turtle

Dispersed throughout the tropical and subtropical waters of the Indian, Pacific and Atlantic oceans, the hawksbill sea turtle helps maintain high coral cover on reefs by removing invasive prey. Their ornate, beautifully patterned shells make them a favorite attraction for snorkelers and divers around the world. But those beautiful shells also make them a target for illegal harvesting to be carved into combs, jewelry and other trinkets.

According to the International Union for Conservation of Nature, the population of hawksbill turtles has declined by 84 to 87 percent over the last three generations, and their numbers continue to fall. Illegal poaching is not the only threat facing these turtles. Excessive hunting, loss of coral reef habitats due to warming oceans and acidification, light pollution in nesting areas due to development, marine pollution and fatal run-ins with commercial fishing have contributed to their decline. Conservation efforts are underway in places like Australia and the Caribbean, including working with commercial fishers to develop sustainable, turtle-friendly fishing methods. Laws are in place in many parts of the world to deter and prosecute the illegal trade of turtle products. Consumers can do their part by learning to identify, avoid and report hawskbill shell products. For tips, check out this video by Travel for Wildlife at Tinyurl.com/HawksbillHelp.

Breakthrough Natural Solutions

You are what you eat, PLUS how you breathe, sleep, and work. The mouth is to humans what roots are to plants. Is your mouth a health asset, or liability? See an Airway Mouth Doctor: a new breed of family dentists.

Dr. Felix Liao gained international acclaim for having identified “Impaired Mouth Syndrome” as the overlooked source of many medical, mood and dental issues, and developing a “Holistic Mouth” intervention framework for correcting the root causes of many conditions that are otherwise very difficult to permanently resolve.

Discover Impaired Mouth Syndrome: Get to know the red flags for yourself and your kids. Practitioners learn how you can empower your patients’ total health. Join free Webinar to learn more. 

“I can’t unsee it [signs of impaired mouth] now. Every time I take a class with Dr. Liao, I leave with at least a dozen new pearls of knowledge. It’s has been life-changing and paradigm-shifting.” – Dr. Teresa Scott, Spring, Texas

HolisticMouthSolutions.com

Dr. Felix Liao, DDS

Deciphering Egg Carton Labels

There are many egg choices in the grocery store with different labels— cage-free, free-range, pasture-raised, organic. Here is what these terms mean.

CAGE-FREE

Cage-free eggs are defined by the U.S. Department of Agriculture (USDA) as eggs laid by hens that are able to roam vertically and horizontally in indoor spaces while having access to fresh food and water. Although this method of egg production is considered to be more humane than the longtime standard of battery cages, some cage-free farms may restrict outdoor grazing, and their hens’ nutrition may not be as good as that of hens allowed outside.

FREE-RANGE

Free-range hens follow the same rules as cage-free, with the added requirement of having access to the outdoors during their laying cycle. How much time the hens are permitted to spend outside is open to interpretation, although some animal welfare groups define it as at least six hours per day of outdoor access with at least two square feet of outdoor space per bird.

PASTURE-RAISED

This term isn’t defined by the USDA, but if eggs come with a third-party animal welfare certification seal, more robust standards of care have been applied. Certified Humane and American Humane Certified both expect pasture-raised, egg-laying hens to have at least 108 square feet of pasture with live vegetation, and for those fields to be rotated so that fresh vegetation is always available. Having access to the outdoors year-round means they must also have access to a barn for protection from predators. Pasture-raised (and organic eggs described below) often have darker, yellower yolks and contain less cholesterol, which may be due to the continuous access to live vegetation and because they have more omega-3 fatty acids.

ORGANIC

Organic egg-laying hens must be provided with 100 percent organic feed without the use of pesticides, herbicides or fertilizers. They must also be able to graze outside for at least 120 days per year and are given antibiotics only in the event of an infection.

ADDITIONAL TERMS

Local or locally produced eggs must originate less than 400 miles from the processing facility or within the state the eggs originated from and were processed in. Vegetarian fed ensures that no animal byproducts were used to feed the hens. Grass fed is not defined by the USDA. No hormones is a misleading term, as the USDA has banned the use of hormones, and all eggs are hormone-free.

Fitness Without Machines

Tiny Fitness is a boutique studio that focuses on functional training with group fitness classes, an all-levels outdoor bootcamp and Zumba Fitness. Owner and American College of Sports Medicine-Certified Personal Trainer Elizabeth Supley says, “My goal is to make each hour we spend together one of the best parts of your week. I am always reading and researching to stay current with new training programming and the most efficient techniques to help you reach your goals.”

There are no machines at the studio. Instead, they use tools like TRX, free weights and BOSU balance trainers to help the body learn new movement patterns that it can use 24 hours a day, not just in the gym. TRX training really is for everyone from professional athletes to first-time exercisers. It eliminates many of the hurdles and pain of more traditional weightlifting and builds strength quickly.

Supley is resuming free Zumba Fitness classes on Sundays at 9 a.m. and Mondays at 6:30 p.m. at Levy Park (3801 Eastside Street). She says, “The Zumba crew at this park is so energetic and welcoming —it’s the best part of my week!”

Tiny Fitness is located at 1905 Dunlavy St., Houston. By appointment only. For more information or to make an appointment, call 832-730-3048 or visit TinyFitnessHouston.com.

Receive Personal Attention at Inspyre

Inspyre Physical Medicine and Wellness provides health care with a focus on injury recovery, prevention and wellness. Certified Family Nurse Practitioner Leanne LeDoux says. “COVID pushed me out of my comfort zone and into a space that I have never been as a health care provider. I realized that alternative options to surgery and medications for pain and disease were available, but not accessible or affordable for most people, and decided to try to do something about it. Oftentimes surgery or pain medications seem the only alternative, when in fact there are other options that may have not have been explored yet.”

Services include regenerative therapy such as platelet-rich plasma to harness the body’s healing power to repair damaged tissue; weight loss, IV vitamin and mineral infusions; and hormone optimization.

“This is a family-run business. I run the clinical operations, my husband is in charge of the finances and my sons help me with day-to-day operations and marketing. Our physical therapist is Shene Hill, DPT. She has extensive knowledge and training in the athletic field and loves to develop a personalized approach to recovery and injury prevention. We look to find the cause of your problem and work to correct that so that it not only reduces your pain, but prevents it from happening again.”

All treatments are done in-house by the same professional that provided the evaluation and developed the treatment plan. Inspyre is able to offer reasonable pricing because they are not part of a big hospital system with extensive overhead. “Regenerative therapy is a way to treat the cause of your pain or performance limitation without surgery or daily medications.” says LeDoux.

Inspyre Physical Medicine and Wellness is located at 2100 Travis St., Ste. 190, Houston. For appointments and more information, call 832-406-2636.

KnoWEwell and Natural Awakenings Join Families

COMING IN THE MARCH ISSUE

KnoWEwell, P.B.C., the Regenerative Whole Health benefits and services company, acquired Natural Awakenings Publishing Corporation in December, 2022. “This is a transformational moment for both companies. Readers and consumers looking for trusted knowledge and education related to whole health, sustainable green living and community connections, locally and globally, will surely benefit from this collaboration,” says Kimberly Whittle, CEO of both companies.

Whittle is quick to celebrate the visionary behind Natural Awakenings , which has had an almost 30-year run across American cities, saying, “I am thankful for the tremendous leadership, vision and spirit that Natural Awakenings founder Sharon Bruckman instilled in this great publication—which I have been reading, enjoying and benefitting from for many years—and I look forward to continuing her legacy as part of the KnoWEwell family.”

Natural Awakenings is—and will continue to be—a franchise with scores of publishers in different markets. “As a franchisee, each publisher manages their own magazine, collaborating with local businesses and producing hyperlocal news reporting and feature stories about people and events in their hometowns. Because they’re right there, they are well-equipped to connect readers with the best local resources. Publish-

ers also are able to offer their readers national articles that are produced by a team of professional journalists. It’s the best of both worlds,” says Whittle.

KnoWEwell operates the Regenerative Whole Health Hub, a digital ecosystem, community and marketplace that central izes global health and well-being knowl edge, resources and connections. With a mission to transform health care, it is connecting the dots between regenera tive organic agriculture, lifestyle choices, social issues and environmental solutions to inspire and empower individuals to prevent harm, address the root causes of chronic disease and achieve “WELLthier Living”.

KnoWEwell’s acquisition will have minimal impact on local magazine op erations. “Moving forward, we’re look ing for ways that the two companies can complement each other and also support our publishers at each location in their quest to offer the best content,” Whittle says. “We’re growing a move ment as we share knowledge, celebrate healing success stories, provide access to evidence-based resources and create meaningful connections while helping today’s consumers, whole-health providers, mission-aligned nonprofits, businesses and advertisers thrive. Together, we’re addressing global, local and personal issues—the nexus for consumer consciousness, healing and hope.”

PUBLISHING CORPORATION

Natural Virus Killer Copper can stop a virus

before it starts

By Doug Cornell

Scientists have discovered a natural way to kill germs fast. Now thousands of people are using it against viruses and bacteria that cause illness.

Colds and many other illnesses start when viruses get in your nose and multiply. If you don’t stop them early, they spread and cause misery.

Hundreds of studies confirm copper kills viruses and bacteria almost instantly just by touch.

That’s why ancient Greeks and Egyptians used copper to purify water and heal wounds. They didn’t know about viruses and bacteria, but now we do.

“The antimicrobial activity of copper is well established.” National Institutes of Health.

Scientists say copper’s high conductance disrupts the electrical balance in a microbe cell and destroys it in seconds.

The EPA recommended hospitals use copper for touch surfaces like faucets and doorknobs. This cut the spread of MRSA and other illnesses by over half, and saved lives.

The strong scientific evidence gave inventor Doug Cornell an idea. He made a smooth copper probe

with a tip to fit in the bottom of the nostril, where viruses collect.

When he felt a tickle in his nose like a cold about to start, he rubbed the copper gently in his nose for 60 seconds.

“It worked!” he exclaimed.

“The cold never happened. I used to get 2-3 bad colds every year. Now I use my device whenever I feel a sign I am about to get sick.”

He hasn’t had a cold in 10 years.

Users say:

“It works! I love it!”

“I can’t believe how good my nose feels.”

“Is it supposed to work that fast?”

“One of the best presents ever.”

“Sixteen flights, not a sniffle!”

“Cold sores gone!”

“It saved me last holidays. The kids all got sick, but not me.”

“I am shocked! My sinus cleared, no more headache, no more congestion.”

“Best sleep I’ve had in years!”

After his first success with it, he asked relatives and friends to try it. They all said it worked, so he patented CopperZap® and put it on the market.

Soon hundreds of people had tried it. 99% said copper worked if they used it right away at the first sign of germs, like a tickle in the nose or a scratchy throat.

Longtime users say they haven’t been sick in years. They have less stress, less medical costs, and more time to enjoy life.

Soon people found other things they could use it against.

Colds

Flu

Virus variants

Sinus trouble

Cold sores

Fever blisters

Canker sores

Strep throat

Night stuffiness

Morning congestion

Nasal drip

Infected sores

Infected wounds

Styes

Warts

Ringworm

Other microbial threats

The handle is curved and textured to increase contact. Copper can kill germs picked up on fingers and hands after you touch things other people have touched.

The EPA says copper works just as well when tarnished.

Dr. Bill Keevil led one of the science teams. He placed millions of viruses on a copper surface. “They started to die literally as soon as they touched it.”

CopperZap® is made in the USA of pure copper. It has a 90-day full money back guarantee. Price $79.95. Get $10 off each CopperZap with code NATA35

Go to www.CopperZap.com or call toll-free 1-888-411-6114.

Buy once, use forever.

Statements are not intended as product health claims and have not been evaluated by the FDA. Not claimed to diagnose, treat, cure, or prevent any disease.

New research: Copper kills viruses in seconds.

Improving Heart Health

Lifestyle Metrics to Prevent Heart Disease

by Sheila Julson

Diet

and exercise are often cited for preventing cardiovascular disease, but a deeper dive shows that other factors such as sleep, stress management and proper screenings are just as important.

Get Enough Sleep

Dr. Randi Foraker is a professor of medicine at the Division of General Medical Sciences at Washington University in St. Louis (WUSTL), and the deputy director of their Institute for Informatics. She co-authored the American Heart Association (AHA) Life’s Essential 8, a prescription of eight lifestyle metrics for cardiovascular health. They include modifiable risk factors such as diet, physical activity, nicotine exposure, sleep duration, body mass index, blood lipids, blood glucose and blood pressure.

Last June, the AHA added sleep to their lifestyle recommendations. “Poor sleep has been something we have suspected as a contributor to cardiovascular health for some time,” Foraker says. “Sleep has been identified recently as a risk factor for cardiovascular disease and other chronic diseases. Interrupted sleep is a problem because our body isn’t able to rebuild and recharge if we don’t have adequate sleep. That’s a recent finding, and the evidence around that is building.”

Research into how sleep patterns affect heart health is ongoing. Experts are looking at when people are sleeping, and if it’s broken into three-or-four-hour increments. The demands of each occupation may lead to sleeping during the day instead of at night, or broken sleep that does not always lead to a total of eight hours of sleep.

Stress Management

“Not managing stress well can be linked to insulin resistance, gut issues, high blood pressure and inflammation, which directly contribute to heart disease,” says Charlotte Nussbaum, M.D., a functional medicine practitioner in Medford, New Jersey. “That’s a lifestyle factor that people need to address, and it can be the hardest one to address. Even if you’re dialed in to a healthy diet and exercise routines, you’re not going to keep yourself healthy if you have unresolved stress issues.”

Nussbaum notes that unaddressed childhood traumas can lead to unhealthy stress management techniques and encourages people to consult with a therapist or other practitioner to work through childhood traumas to identify and eliminate the stressor. If a job is causing stress, we can’t always change jobs, but using techniques such as yoga, meditation and mindfulness can help. She also recommends bodywork and movement, breathing techniques, biofeedback and going into nature as effective stress-relieving techniques.

Foraker notes that the Life’s Essential 8 framework has specifically called out mental and social determinants of health because these underlying factors can be barriers to achieving ideal cardiovascular wellness. “Mental health can impact depression and be a proxy for nicotine addiction and poor diet,” she says.

Social determinants may include living in a food desert without access to healthy foods. Some people may not be able to achieve physical fitness because they live in a high-crime area, preventing them from being active outdoors. “Social determinants of health are often cost-prohibitive to achieving health goals,” Foraker advises.

Nationwide, nonprofits such as The Food Trust are helping to bring nutritious food to low-income communities. The National Youth Sports Strategy, an initiative of the U.S. Department of Health and Human Services, strives to expand children’s participation in youth sports and encourage regular physical activity.

Looking Beyond Cholesterol

Nussbaum observes that while much attention is placed on lowering fat and cholesterol for a healthier heart, what is more important is choosing fats that don’t oxidize easily. When low-density lipoprotein (LDL) is oxidized, it can lead to atherosclerosis, the buildup of plaque on the artery walls.

“Seed oils like canola oil, safflower oil, sunflower oil or corn oil have been promoted as heart healthy, but those are very easily oxidized because they contain linoleic acid, an inflammatory omega-6 fatty acid that can contribute to heart disease,” Nussbaum says. “While omega-6 is an essential fatty acid, we only need a small amount in our diets. Our modern diet has become very high in omega-6.”

Nussbaum advises increasing omega-3 intake to balance the omega-3s/omega-6 ratio. Cold water and fatty fish that is low in mercury such as salmon and shellfish are good sources of omega-3s. For those that don’t eat seafood, marine algae provide omega-3s.

Polyphenols are plant-based foods that boost heart health and immunity. Polyphenol-rich examples include green tea, citrus fruits, hibiscus tea and turmeric. Nussbaum adds that organ meats like liver are high in antioxidants retinol and vitamin A.

Red meat has gotten a bad reputation, but Nussbaum notes how meat is sourced makes a difference. The nutritional quality of a fast-food burger is much different than a cut of beef from grass-fed cows that are sustainably raised; the latter has a very different nutrition profile, along with omega-3s.

Nussbaum cautions that consuming a low-fat diet alone may not lower risk of heart disease, because many low-fat diets substitute fat with carbohydrates, which can lead to obesity and insulin resistance—both risk factors for heart disease.

Less Exercise Can Be More

It can be intimidating to start a workout regimen, especially if time is limited. “What’s more important is not being sedentary and finding ways to keep moving,” Nussbaum says. “Even if you have desk job, there are ways to incorporate short bursts of movement into your day. Walking can be helpful.”

She notes that high-intensity interval training—short bursts of intense exercise alternated with low-intensity recovery periods—can be effective for those with limited time. “Some of those workouts are only five to 10 minutes long, but can have just as much benefit as a 90-minute cardiovascular workout.”

Screenings and Advanced Testing Detect Underlying Issues

Dr. Yale R. Smith, a Florida physician who is triple board-certified and an advanced fellow in anti-aging metabolic and functional medicine, says, “There are millions of people walking around with severe cardiac disease that do not even know it, because heart attacks and death from an acute coronary syndrome (ACS) can kill someone without warning, Thus, preventing such an event with specialized testing can allow people to live long lives with loved ones.”

Smith emphasizes the importance of a complete lipid profile. “I see many patients that come to me with incomplete lipid profiles,” he notes. They do not include sensitive biomarkers that go beyond just total cholesterol, LDL, high-density lipoprotein (HDL) and triglycerides. There’s a misconception that if one’s cholesterol is within normal range, they need not worry about heart disease.

“But someone could have unstable plaque just waiting to burst in a coronary artery that kills the patient,” Smith explains. “When an unstable plaque ruptures in a major vessel, the body senses it as bleeding and sends clotting factors to stop the bleeding, thus creating the heart attack and death. We can look for this with cutting-edge testing.”

Such testing includes Cleerly, which uses artificial intelligence to look within the coronary arteries. It provides actual visualization of the patient’s vessels and pinpoints locations of stenotic lesions, total plaque volume and unstable plaque locations. “This is revolutionary, and allows me to provide vital information to the patient and the interventional cardiologist before catheterization,” Smith says.

The protein unstable lesion signature test looks for cellular markers for high-risk patients and determines risk for plaque rupture. The vibrant health cardiax allows doctors to look at 22 different genes that can contribute to heart disease issues.

“Family history is a look into the future of your chance of developing heart diseases,” Smith shares. “The genetics of a patient’s family is quite important, and genes can jump a generation. Thus, the patient could have their grandfather’s or grandmother’s genes that can put them at risk and lead to an early death.”

There are natural ways to control and reverse heart disease, Smith points out, but he cautions against over-the-counter, unregulated supplements marketed for improving heart health. A comprehensive workup and cardiovascular health plan should be monitored by a qualified medical doctor.

“Meditation and massage are beneficial to lower stress,” Smith recommends. “Stress and high cortisol levels create a pathway to heart disease, elevated blood pressure and other issues. Thus, anything that can lower stress and create a happy lifestyle will help with heart health.”

The right food choices don’t just prevent heart disease and help shrink artery plaque, they also nourish and heal the heart. For a healthy ticker, enjoy these five food groups every day.

Fabulous Fiber

Fiber is the roughage in vegetables, fruits, beans and nuts, and it is loaded with age-busting nutrients. Eating fiber suppresses appetite, promotes weight loss, improves blood sugar and cholesterol levels, decreases inflammation and feeds a healthy gut microbiome.

The challenge is to get more fiber every day. Too often, people consume fiber from processed grains and flour, and the sugar load that comes with grain fiber has many adverse impacts on heart health. The best option is to enjoy daily fiber from the following sources: three cups of colorful vegetables; two pieces of fruit, such as one cup of berries and one apple; two handfuls of nuts and seeds; and onehalf to one cup of beans.

Smart Fat

Clinical studies show that enjoying fats from seafood, extra-virgin olive oil and

Heart-Health Eating

FOODS THAT PROMOTE CARDIAC

nuts decreases the risk of a heart attack and stroke without causing weight gain. Healthy fats improve cholesterol levels, assist with blood sugar control, are critical for the brain, improve hormone balance and reduce inflammation.

Fats enhance the texture of food, adding that smooth, creamy mouth feel to a meal that makes eating a pleasure. Enjoy healthy fats from avocados, seeds and dark chocolate daily.

Clean (Not Mean) Protein

Raising animals in large-scale conventional operations with cruel living conditions is not just mean, it also produces less nutritious meat that can be loaded with hormones, antibiotics and pesticides. Choose clean protein instead, which does not contain added hormones, pesticides and other toxins. Good sources of protein are organic dairy products and eggs, wild seafood and animal protein that has been grass-fed or organically fed while living on open pasture. Beans are also a great protein-packed choice that improves blood sugar and cholesterol profiles. They are the most powerful anti-aging food ever tested.

HEALING

by Steven Masley, M.D., FAHA, FACN, CNS

Beneficial Beverages

Start with at least four cups of water per day. It doesn’t matter whether it’s flat or sparkling, so long as it’s pure. Pure water can be purchased or made at home or at work with a reverse osmosis filter system.

Except for people that are caffeine sensitive, one to two servings of caffeinated beverages can be enjoyed daily. In moderation, those tea and coffee pigments are good for us.

Don’t forget a fiber- and protein-rich smoothie to stay satisfied and revved up all morning. A balanced and delicious recipe includes one serving of protein powder, frozen organic cherries or blueberries, almond milk and chia seeds. Take advantage of the option to enjoy wine with dinner—just be sure to limit wine intake to no more than two servings daily.

Avoid any beverage with added sugar or commercial sweeteners. Don’t be fooled into drinking juice; without the fiber, fruit juice is much closer to drinking soda than to eating fruit.

Powerful Probiotics

Not only do probiotics help gut function—a healthy gut microbiome decreases inflammation and supports weight control. The latest research reveals that the microbes in the gut have a dramatic impact on the risk for heart disease, as well. Because healthy microbes feed on fiber, eating fiber is good for the gut microbiome, too.

RATATOUILLE

YIELD: 4 SERVINGS

1 medium eggplant (remove ends and any damaged skin), cut into 1-inch cubes

2 Tbsp extra-virgin olive oil

1 medium sweet onion, diced

½ tsp sea salt

¼ tsp ground black pepper

½ tsp oregano, dried

½ tsp fines herbes (or Italian herb seasonning), dried

3 small zucchini, chopped into ½-inch cubes (about 2½ cups)

2 small yellow squash, chopped into ½-inch cubes (about 2 cups)

2 Tbsp white wine

3 medium tomatoes, chopped (about 2½ cups)

4 medium garlic cloves, minced

1 Tbsp chopped fresh parsley

1 tsp fresh rosemary, diced

1 Tbsp fresh basil, chopped

⅛ tsp paprika or cayenne powder (or to taste)

1 lb firm tofu, cubed, or 15 oz cooked cannellini beans (optional)

Fresh herbs for garnish (parsley, basil, and or thyme)

This fragrant side dish from southern France is packed with nutrients. It goes well with chicken or fish, and especially a soufflé. To convert this from a side dish to a complete meal, add 1 pound of cubed tofu or 15 ounces of cooked cannellini beans. Can be served hot or cold and usually tastes better when served the next day.

Steam eggplant on the stove top for 6 minutes or microwave in a glass container for 4 minutes. Cook until tender.

Heat a pan on medium heat and add olive oil; add the onion, salt, black pepper, oregano and fines herbes. Sauté for 2 to 3 minutes or until onions are soft and translucent. Add zucchini, yellow squash, eggplant and wine; stir. Cover and heat for 3 to 4 minutes, until the vegetables soften, stirring occasionally. Add the tomatoes, garlic and fresh herbs; cover, reduce heat to low and simmer for 4 to 10 minutes, until squash softens and the flavors blend.

For a touch of heat, add paprika or cayenne pepper. Garnish with fresh herbs.

Excerpted from The 30-Day Heart Tune-Up. Copyright © 2021 Steven Masley, M.D. Used with permission from Little, Brown Spark, New York, NY. All rights reserved.

Trendy Vegan

THREE MONTH MARKETING & PLANNING CALENDAR

The Zen of Love

MINDFULNESS FOR COUPLES

by Marlaina Donato

Jam-packed schedules and answering the demands of everyday life can trip us up and break the spell of even the most solid intimate partnership. With dulled senses, it is easy and all too common to go on autopilot. Like abandoned gardens, heart-unions can become casualties of neglect and the absence of joy.

Mindfulness—awareness and cultivation of the present moment—has been shown to lower blood pressure, reduce anxiety and depression and deepen our appreciation of what we have. Relationships can expand and strengthen when couples practice the art of being in the “now”. A 2021 study involving 1,360 heterosexual couples published in the Journal of Sex & Marital Therapy indicates that gratitude and forgiveness also contribute to satisfaction, both relational and sexual.

Conscious Hearts

“Mindfulness practice comes in many forms: journaling, meditation, mindfulness-based cognitive therapy, tai chi or breathwork, to name just a few. By routinely practicing mindfulness, we are able to deepen our own awareness of what we are feeling and how we want to respond to someone we care about,” explains Moraya Seeger DeGeare, in-house relationship expert for Paired, an app for couples.

Maci Daye, the author of Passion and Presence: A Couple’s Guide to Awakened Intimacy and Mindful Sex says, “Even a few minutes a day of mindfulness practice can rewire the brain, build new habits and help us dis-identify from our limiting beliefs, stories and intense emotions.” This is a critical factor in transcending personal triggers and promoting conflict resolution. She emphasizes that couples often go into fight-or-flight mode because they feel threatened by their partner’s non-verbal behavior or are triggered by

old, painful wounds.

Daye, a licensed professional counselor and certified sex therapist, notes, “Mindful couples are less attached to being ‘right’ and explore their own sensitivities instead of blaming their partners.” Once “awakened intimacy” is put into practice, couples become interested in each other’s perspectives and team up to heal and grow. In addition to formal training, she suggests bringing presence to all aspects of life. “Couples can engage their senses when they hug, touch or hold hands,” Daye explains. “They can pause to look at each other when they say hello and goodbye. They can slow down and taste their food, savoring every bite. These behaviors also make sexual experiences more sensual, intimate and connecting.”

Taking a few moments for eye contact, the brush of a hand or compassionate interaction can strengthen bonds. DeGeare, who is also a couple’s therapist at BFF Therapy, in Beacon, New York, recommends slowing down together to get in sync. “This could be going for a walk, cooking or listening to the same podcast and talking about it later. It helps the body tune into your partner a bit and connect. The time you spend doing this outside of the bedroom will deepen your connection in the bedroom.” She suggests bringing movement like a shared dance or yoga class into the mix to foster connection, as well as setting “dedicated times to check in through the week or month, uninterrupted.”

A Deeper Dive

Daily verbal exchanges beyond the mundane can amplify

resonance between two people. “Asking questions is vitally important, as it cultivates curiosity—but not the day-to-day questions, such as, ‘What are you doing today’ or ‘What do you want for dinner?’” says Debbie Lambert, co-author of The Mindful Couple. The Del Mar, California, couples counselor and life coach encourages people to ask, “What scares you today? What is the most important thing that you would like to create today? What was one thing that made you grateful today, and what is one thing that disappointed or frustrated you today? What is one thing I can do for you today? These types of questions scrape the surface of knowing and create intimacy and connection.”

Lambert compares the practice of mindfulness to a beautiful dance—flowing, loving and creative—that can change future generations. “The energy from such a dance extends far beyond the couple,” she says. “It can be felt intimately by anyone in its presence. When parents dance this dance, their children are bathed in a high-vibrating energy. They feel safe and loved. Most importantly, they learn a model for how to be in a loving relationship.”

Marlaina Donato is an author, visionary painter and recording artist. Connect at WildflowerLady.com.

MINDFUL TIPS FOR DEEPER SEXUAL INTIMACY

FROM DEBBIE LAMBERT

Couples get too familiar with each other over time, and the wonder and curiosity leave the bedroom. To deepen the sexual experience, couples can:

n Shift from knowing to curiosity. Ask yourself, “What does my partner need in this moment?” Be in tune with subtle movements and embrace them in the moment, versus thinking this is what my partner likes.

n They say the eyes are the windows to the soul. Eye-gazing in bed is a deeply spiritual activity that allows us to connect beyond our normal experiences with each other.

n Smile, laugh and embrace the moment with some lightness. When we smile and laugh, we are out of our heads and into our hearts. This is where we want to spend more time in general.

FROM MACI DAYE

While most couples think they must do more to experience novelty, the best sex results from simply being there and tuning into bodily sensations. Knowing this relieves couples that are exhausted and pressured by the demands of modern life, which have been exceptional lately. They may avoid sex because they fear they must “go all the way”. However, if we are fully present, we can have magical, erotic experiences that are brief and don’t necessarily involve the genitals.

Cardiac Health for Kids

HEART HEALTH BEGINS IN CHILDHOOD

by Ana-Maria Temple, M.D.

When a middle-aged, thin adult comes to the hospital with heart attack symptoms, the doctors will ask about family health history; alcohol, drug and cigarette use; current medications; and cholesterol levels. But because the person is thin, they may not question their diet. In reality, the food choices we’ve made since childhood may determine our likelihood of developing heart disease as adults. Heart-healthy diets for kids can establish a healthful baseline and set them on a path to lifelong wellness and longevity.

Studies have demonstrated that the development of coronary atherosclerosis begins in childhood. These findings have been replicated in studies of children of different ethnic backgrounds across the globe. Characterized by the deposition of fatty material (plaques) on the inner walls of arteries, atherosclerosis contributes to heart disease and heart attacks.

The immediate reaction may be to blame genetics for heart disease in young children and assume it is outside of our control, but this assumption would be wrong. Genetics are only a blueprint. What we eat, how we sleep, our stress level and our exposure to environmental toxins determine how our house is built. “Genetics load the gun, but the environment pulls the trigger,” wrote Judith Stern, professor of nutrition and internal medicine at the University of California, Davis.

According to the Centers for Disease Control and Prevention, epigenetics is the study of how our behaviors and environment can cause changes that affect the way our genes work. Researchers at Duke University Medical Center demonstrated

the effects of genetic malleability in a study involving agouti mice that have genetically mutated to produce obese offspring that develop heart disease, diabetes and cancers. The scientists fed two groups of these unhealthy mice different diets. One group ate standard mouse food. The other consumed standard mouse food plus vitamin supplements, including choline, folic acid, B12 and betaine. The agouti mice mothers that were given a vitamin-supplemented diet produced offspring that were healthy, without evidence of heart disease or other problems, while the mice that ate a regular diet without nutritional supplementation continued to produce terribly unhealthy mice. What humans can surmise from this study is that parents have the power to alter their children’s gene expression and subsequent heart disease risk.

To raise healthy adults, a child’s nutrition is where to start. As Mark Hyman, M.D., an internationally recognized leader in the field of functional medicine, says, “Chronic disease is a foodborne illness,” and one of the biggest dietary culprits is sugar. It leads to the development of plaque in the arteries and wreaks havoc on the health of Americans. In the 1980s, the low-fat craze prompted food companies to remove fat from foods and replace it with sugar to preserve taste. A whopping 240 sugar alternatives followed, including corn syrup, rice syrup and dextrose.

The liver can process only 24 grams of added sugar per day. Any extra sugar gets turned into fat, which contributes to the development of atherosclerotic plaques. In the U.S., adults consume an average of 77 grams of sugar per day, according to the American Heart Association. That’s more than three times the amount the liver can handle.

Parents can begin to shield their children from this dangerous ingredient by steering them away from sugary drinks. We all know that sodas are full of sugar, but even organic juice boxes, sports drinks, flavored waters and coconut waters contain loads of the stuff. Choose water or coconut water without added sugar, and wean kids off of juice by gradually diluting it. Also consider fruit-infused waters or bubbly, carbonated water with a squeeze of fresh lemon juice.

Start reading food labels and encourage kids to become sugar detectives. It is not about categorizing food as evil or bad. It’s about learning together which foods and drinks help their little hearts become stronger and more resilient. When they grow up to be heart-healthy, middle-aged adults, they will be thankful.

Ana-Maria Temple, M.D., is an integrative pediatrician and wellness educator in Charlotte, North Carolina. Learn more at DrAnaMaria.com.

calendar of events FEBRUARY

2023

Send your event information to mike@naturalawakenings-houston.com

FRIDAY FEBRUARY 10th-

SUNDAY FEBRUARY 12th

Qigong Immersion. 6-8:30 pm. (on Friday) Join Taoist Master Arthur Levitan, founder of California Tao and author of Outlast: 30 Years of Wisdom from Business, Tao, and Life, for an immersive weekend to experience the power of this practice. M-K-T Heights-Main Studio 600 N. Shepherd, Houston 77007. https://momence. com/s/81039094

SATURDAY FEBRUARY 11th-

SUNDAY FEBRUARY 12th

Lymphatic Drainage, Vodder Method, Introductory Webinar.Learn the value of MLD for edema & lymphedema and methods as utilized by MLD Therapists. Open to the public. CE Credits for P.T, O.T. & MTs. Phoenix School of Massage 713-974-5976 info@themassageschool.com

SATURDAY, FEBRUARY 18th

Myofascial Release + Yoga Nidra. 4:005:30 pm. This workshop is a blend of mind + body favorites! Even a few minutes of fascial-release work can have a profound effect on your practice and well-being. We’ll end with a soothing Yoga Nidra practice designed to help you relax deeply. M-K-T Heights-Main Studio 600 N. Shepherd, Houston 77007 https://momence. com/s/81282417

FRIDAY, FEBRUARY 24th

Crystal Bowl Sound Bath + Yoga Nidra. 6:15-7:30 pm. Jessica Brock will lead you to experience deep relaxation with the sounds and frequencies of quartz crystal singing bowls. Jessica will guide you through a full body scan/yoga nidra meditation to a state of conscious sleep. M-K-T Heights-Main Studio 600 N. Shepherd, Houston 77007. https://momence.com/s/81209592

SUNDAY FEBRUARY 26th

Beach Clean-Up. 2 – 4 p.m. Calling people of all faiths, or no faith at all, to care for our shared environment! We will remove trash polluting a shoreline along Galveston Bay at Seawolf Park in Galveston, helping to protect and restore the beautiful bay ecosystem. Seawolf Park. 100 Seawolf Park Blvd. Galveston, Texas 77550. Register at: https://x.gldn.io/e/qL7Gec2Dbwb. Contact Lisa Brenskelle at gcs.lrc@gmail.com or Lisa Scobel at lscobel@galvbay.org for more information.

SUNDAY, FEBRUARY 26th

Reconnecting Communities after a Natural Disaster. 6 p.m. central, online. Join Dr. Brett Perkison of the University of Texas Health Science Center at Houston for a discussion of the effects that repeated record flooding due to climate change can have on local communities. Please register at eventbrite.com/e/reconnecting-communities-after-a-natural-disaster-tickets-504059023107. Contact Lisa Brenskelle at gcs.lrc@gmail.com with any questions.

PLAN AHEAD

MONDAY MARCH 20th

Phoenix School of Massage New Semester Starts. Learn holistic health and massage at the longest running school in Texas.Full certification program for state license thru TDLR. Part time classes 4 days each week. 2 Days webinar and 2 days on campus. Contact Jessica at Phoenix School of Massage. 713-974-5976

SATURDAY MARCH 25

What is Buddhism-for teens 11:00 am -12:30 pm Online. A program for teens curious about Buddha’s story, lessons, and principals.We will discuss the history of Buddhism, the effects of meditation on the brain and mental health, and we will practice 3 meditation techniques you can use to calm the body and mind. dawnmountain.org/buddhateens

SATURDAY APRIL 23rd

Earth Day-Houston Citizen’ Environmental Coalition is pleased to partner with Discovery Green Conservancy to host Earth Day Houston and mobilize actions across the globe. Keep an eye out for more information about Earth Day Houston 2023 and we’ll see you in April.

Send your calendar listings to mike@ naturalawakenings-houston.com

experience

restore hope & happiness enhance learning & memory increase energy levels achieve peak performance

CeresetTM helps your brain relax and reset itself, enabling you to achieve higher levels of well-being and balance throughout your life.

restful sleep releases “stuck” stress overcome worry & anxiety

brain help you.

monday

Free Outdoor Zumba 6:30 pm. Join the party and sweat with Tiny Fitness to rhythms from around the world! This hour-long Zumba fitness class will have you grooving, shaking, and toning to salsa, hip hop, samba, and bhangra beats - and so many more. Open to all fitness levels and recommended for ages 16+ Levy Park, 3801 Eastside, Houston 77098. tinyfitnesshouston.com

IGNITE! Sessions. 10am-5pm. Find your purpose with igniter/artist/intuitive guide Sarah Gish in 30- or 60-minute sessions ($50 or $100). You’ll leave with a personal mantra that reinforces what the heart-centered connection uncovered. Call for appointment: 713.993.0550. Body Mind & Soul. 7951 Katy Freeway.

tuesday

JANUARY 10th-FEBRUARY 14th

Climate Solutions 101 6 pm. Online. Think there is no solution to climate change? Nothing could be farther from the truth. Climate Solutions 101 is the world’s first major educational effort focused solely on climate solutions. Register for this course on www.eventbrite.com at: https://www. eventbrite.com/e/climate-solutions-101-tickets-468915688447. Contact Lisa Brenskelle at gcs.lrc@gmail.com for more information.

TUESDAYS, February 21st – May 9th

Living the Change Weekly Discussion Group 6 p.m. central, online. Join us in accepting the Walk on Earth Gently invitation and committing to a sustainable lifestyle, via a weekly online discussion group. Can’t make it every week? Join us as you are able. Are you ready to commit to a more sustainable lifestyle? Then join us on this journey to Living the Change by registering on www.eventbrite.com at: https://www. eventbrite.com/e/living-the-change-weeklydiscussion-group-tickets-504063065197. For more information, please contact Lisa Brenskelle at gcs.lrc@gmail.com.

wednesday

Blissful Quests® with Doyle Ward-The Pocast. 1:00pm.Are you looking for answers? Have you ever had a “hunch” or a “gut feeling” that came true? Are you wondering if you are intuitive? Maybe the real question to explore is not IF you are intuitive, but HOW you are intuitive. Doyle Ward is an experienced intuitive medium, teacher, grief recovery specialist, and life coach. Call in during the show at: 1-760-456-7277, access on-demand episodes or listen live! blissfulquests.com/podcast

saturday

Reiki Circle 11:00 am. Reiki Holy Fire Experience healing circle, held on 2nd Saturday of every month. A chosen issue for healing will be the focus of each circle. Everyone is welcome.Location: 9039 Katy Freeway, building 500, suite 504, Houston, TX 77024. Fee: Love offering. Contact: April 713-922-3474. Website: dharmareikiacupuncture.com

Delivering compassionate regenerative oral healthcare

Family Dentistry

Invisalign

Professional Whitening

Dental Emergencies

Checkup & Cleaning

Biocompatible Fillings

Comfort Dentistry

Airway Therapy

Biological Extractions

Mouth & Sports Guard

sunday

Free Outdoor Zumba 9am. Join the party and sweat with Tiny Fitness to rhythms from around the world! This hour-long Zumba fitness class will have you grooving, shaking, and toning to salsa, hip hop, samba, and bhangra beats - and so many more. Open to all fitness levels and recommended for ages 16+ Levy Park, 3801 Eastside, Houston 77098. tinyfitnesshouston.com

Dawn Mountain Free Weekly Meditation from 11:00 am to 12:00 noon Online. Led by senior members of the Dawn Mountain sangha (community), this meditation offers a chance to take a mindful pause from your busy life, enjoy serenity and fellowship, and learn a bit more about Buddhist practice at Dawn Mountain. https://www.dawnmountain.org/upcoming-live-webcasts-2/

Meridian Energy

Invisalign

Veneers

Children’s Dentistry

Safe Mercury Removal

Ozone Therapy

Ceramic Implants

BiocompatibleTest

Biological Perio & Endo

Flouride Free

healthy living guide

ACUPUNCTURE

DHARMA REIKI & ACUPUNCTURE

9039 Katy Freeway, Suite 504 Houston, Texas 77024 (713) 922-3474

www.dharmareikiacupuncture.com

We are a Traditional Chinese Medicine and Reiki clinic, offering alternative healing services since 2008.

• Acupuncture and Chinese herbal medicine

• Reiki energy healing, individual sessions and classes

• Internal medicine, pain management

• Women’s health, pre-post natal, menopause

• Emotional, trauma healing

• Chakra clearing and balancing

• Stress, anxiety, mood disorders

• Hormone, energy, sleep imbalance

• Diabetes, cholesterol, thyroid, gastrointestinal, and more…

FREE CONSULTATION

Usui/Holy Fire® III Reiki Practitioner Training is offered monthly. Dates & details on website

Reiki Healing Circle on 2nd Saturday of every month. See Calendar of Events.

BATH PRODUCTS

CONNIE’S BATH SHACK

211 Midway St, Bldg E Spring, TX 77373 (281) 288-9595 conniesbathshack.com

A quaint shop in the heart of historic Old Town Spring Texas, offering unique handmade bath and body products and lots of rubber ducks. Small Batch Handmade soaps by Connie. Wonderful lather and amazing Scents. Enjoy the aromatherapy of a bath in your shower with Shower Steamers. Put little bit of heaven for your bath with Fizzies. We also have bath salts, scrubs, shampoos, lotions, creams, shaving creams & soaps, and batch accessories of all kinds. Shop conveniently on-line or drop by our store.

BRAIN BALANCING

CERESET™

2220 Post Office St. Galveston, Texas cereset.com 409-599-7268

The Cereset™ Gavston location is part of a national network of client centers focused on next-generation brain wellness - helping you relax your brain to manage restful sleep through patented BrainEcho™ technology, which empowers the brain to reset itself as it hears and “sees” its own reflection. To schedule an appointment call: 409-599-7268.

See ad on page 25.

BIOLOGICAL DENTISTRY

ADORE DENTISTRY

540 W 19 Street Houston, TX 77008 832-930-7844

adore-dentistry.com

Re-designing dentistry in Houston Heights by creating a personalized, comfortable, and fun experience to deliver excellent patient satisfaction. From preventative dentistry to smile makeovers, our team of dental professionals have the skill-sets to provide remarkable quality and compassionate care to give you that smile you’ve always wanted. Services include cosmetic, preventative, restorative, and a full range of family dentistry services. Lead by Drs. Emilyann Pham and Ann Blair our team provides compassionate human-centered patient care. Visit our website for more information or to book an appointment. Insurance accepted.

See Ad on page 26.

MARILYN K. JONES, DDS

Houston Dental Health Center

800 Bering Dr. Houston, TX 77057 713-497-1355

houstonbiologicaldentist.com

Natural Dentistry supports the body and the mind by finding the cause of dental problems. The dental examination includes noticing systemic and habitual influences. If you have dental issues or currently have silver amalgam fillings, call me today to schedule an appointment.

See ad on page 32.

SMOKE ENVY/BETTER DAYS CBD

2524 Yale Street, #2, Houston, TX 77008 832-744-9944

18123 Egret Bay Blvd, Houston, TX, 77053 smokenvy.com/

CBD vape pens, gummies, tintures, flower,oils, apparel and accessories. We stock Better Days CBD products.

HYDROSHACK HYDROPONICS

1138 W 20th Street, Houston, TX 77008

Open 7 days a week

713-292-1921

Hydroshack.com

Hydroshack proudly carries some of the most beautiful high-CBD hemp flower and Delta 8 products in Houston! We also sell the highest quality 1.5 gram pre-rolls packed with actual bud and never trim. Our bud-tenders will be more than happy to let you experience true legal Hemp Flower from our open sample jars.While you are in check out our complete line of hydroponic growing products. See Ad page 24.

COACHING

BLISSFUL QUESTS

Positive change starts now! 832-628-4113

blissfulquests.com

Are you looking for answers? Have you ever had a “hunch” or a “gut feeling” that came true? Are you wondering if you are intuitive? Doyle Ward is an experienced intuitive, teacher, grief recovery specialist, and life coach. Tune in to his weekly PodCast, Wednesdays at 1 pm on inflowradio. com

See ad on page 10.

The first rule of sustainability is to align with natural forces, or at least not try to defy them.

~Paul Hawken

JOYCE LONG’S WELLNESS INSTITUTE

1308 James Street

Rosenberg, TX 77471

281-232-7336

joycelongwellness.com

Established 1989. Call to schedule any of the following services: massage therapies, lymphatic drainage massage and facials, reflexology, infra-red sauna, ion cleanse foot or hand baths, Chinese cupping or colon hydrotherapy (prescriptions only- yours or ours). By appointment only. Be well-Stay well. CALL TODAY!

URBAN COLONICS

Barbara Ellis, Retired RN

5042 Briscoe St. Houston, TX.77033

713-738-8199

urbancolonics.com

Serving Houston and the surrounding area since 1979. We now offer the first and ONLY mobile colonic service in Houston. We continue to irrigate with State Of The Art Equipment (closed colonic systems cleared by the FDA). We utilize totally disposable colonic set-ups and sterile water. A prescription is required for this procedure. Our Medical Director at a different location will make an assessment and write a prescription for OUR clients only. Visit our website to learn more details. Please call us to schedule an appointment.

See ad page 10.

URBAN COLONICS-MOBILE

Treresa Hutt

5042 Briscoe St. Houston, TX.77033

713-738-8199

urbancolonics.com

We now offer the first and ONLY mobile colonic service in Houston. If you are unable to leave your home or prefer to take your colon hydrotherapy in privacy and convenience of your home, we will come to you. We continue to irrigate with State Of The Art Equipment (closed colonic systems cleared by the FDA). We utilize totally disposable colonic set-ups and sterile water. A prescription is required for this procedure. Our Medical Director at a different location will make an assessment and write a prescription for OUR clients only. Visit our website to learn more details. Please call us to schedule an appointment.

ESSENTIAL OILS

OILS.EARTH

Heart-Centered Wellness for every stage of your life. Houston, Texas oils.earth

We focus on keeping nature’s wisdom and power at the heart of all our products.We strongly believe in the wisdom of plants and their ability to support us in harmonizing our state. All our creations are inspired by nature using therapeutic certified essential oils, and infused and empowered by gemstones. We want to bring forth solutions that are 100% natural, simple, and efficient. Solutions that align with our nature and thus create coherace in every stage of our life. Handcrafted in Houston, TX. Purchase online or scan the QR code for a map to the local stores where you can find our products. Use NATURAL10 for 10% off entire online order. Local pick up, custom blends, workshops and consultations available.

FUNCTIONAL MEDICINE

ERIN THOLE, CNHP

ErinThole.com

Thole.erin@gmail.com

Get to the Root Cause of your Health Conditions. Erin has been working in the health and nutrition field for over 11 years specializing and working extensively with those suffering from: autoimmune, digestive, hormonal and inflammatory disorders. She works with each client’s unique biochemistry to determine what dietary, supplementation and lifestyle changes will work best for them as an individual. There is NO one-size-fits-all program. All appointments are conducted via phone! This makes it very easy and convenient to receive care from any location. If you want to reach your true health potential, Email Erin today to schedule your FREE 45 minute initial phone consultation. Hours until 5 pm Fridays.

CLAUDIA AUTRY, HYPNOTIST

(by appointment only)

281-849-4610

ca@claudiaautry.com

claudiaautry.com

Want to stop smoking or lose weight? Looking for ways to relax, find balance and increase the joy in your life? Hypnosis can help you. Call SOON to book your appointment. Let’s work together to create the life you want!

HEALTHY CHANGES HYPNOSIS

Suzanne Sears, RN, ACCH

9219 Katy Freeway, Ste. 113 Houston, TX 77024

713-562-2864

HealthyChangesHypnosis.com

Our mission is to promote wellness for the wholefamily. We have programs and services for adults, teenagers and children. If you or your child need help coping with anxiety/fear/stress, changing habits, pain management,sleep problems or weight management and more, we can help. Call today to schedule a conultation.

INTEGRATIVE MEDICINE

PHOENIX RISING INTEGRATIVE MEDICINE

3100 Richmond Ave Houston, TX 77098

713-806-9927

phoenixrisingacu.com

We offer comprehensive and customized therapeutic plans that address chronic illness & autoimmune disease for patients seeking support both in-person and virtually. Phoenix Rising Integrative Medicine takes an integrative approach to addressing chronic illness and autoimmune by combining ancient healing tools of Traditional Chinese Medicine with modern functional medicine, including evidence-based lab testing, clinical nutrition, lifestyle modifications, herbal medicine and acupuncture protocols that are customized for each patient. We also work with patients suffering from environmental and food allergies, reproductive and fertility issues, breast implant illness, and emotional health issues. Visit our website for more information or to book an appointment.

See ad page 9.

Put your heart, mind and soul into even your smallest acts. This is the secret of success.

~Swami Sivananda

REVIVED IV DRIP SPA

3339 W Lamar St, Houston, TX 77019

855-483-7477 myrevived.com

Welcome to a relaxing way to optimal wellness: IV drip therapy in Houston as you’ve never experienced it before. Each IV formula is loaded with hand-selected ingredients provided by high-quality, accredited local American pharmacies. We provide two ways to bring your body back into wellness: at your home through our first-class concierge service, or while taking some time to rest and rejuvenate in our serene wellness lounge. As the premier IV drip spa in Houston, we take pride in being the top-rated experts in the Houston holistic health and wellness community. Revived provides cutting-edge remedies and innovative services catered towards an optimal you. We look forward to our journey together.

See ad page 4

KREAT DAY BOTANICALS

1973 W Gray, Suite 23 Houston, TX 77019

713-369-0946

KreatDay.com

A BBB Accredited Business

We provide the choicest healthy Botanicals garnered from some of the most exotic corners of the world. Only The BEST! We ensure quality by going to the source, checking our international vendors 1st hand, and using USDA Certified Organic vendors when applicable. We stand by our products and our services! If you are unsatisfied with your order we will return, exchange and or refund your money. We got you covered!

See ads on pages 2, 6, and 11.

LYMPHATIC THERAPY

JOYCE LONG’S WELLNESS INSTITUTE

1308 James Street Rosenberg, TX 77471 281-232-7336

joycelongwellness.com

STAN’S HANDS MASSAGE & WELLNESS

2990 Richmond Avenue, Suite 440

Houston, TX 77098 832-526-6520

stanshandsmassage. com

Are you in pain? Well, you don’t have to live like this. We are here to heal your body and mind through massage and energetic practices. We offer a wide variety of massage modalities designed to fit your needs. We offer both onsite chair and concierge table massage. Call today to book your appointment at 832-5266520. Our mission is to heal your mind and body.

PHOENIX SCHOOL OF MASSAGE

6600 Harwin Drive Houston, TX 77036 713-974-0360

massageschoolhtx.com

AUSTIN ORGANIC VILLAGE

Online sales only.

833-AUSTIN-1 austinorganicvillage.online

Focused on helping others achieve greater balance in life, our high-quality kratom products combine the best in variety with affordability. Sourced directly from top-rated kratom vendors that share our vision of helping others, Austin Organic Village is proud to offer a diverse line of kratom products for sale online. We believe that nature holds the key to true wellness, and offer our high-quality kratom products in the hopes of improving the health of others, the natural way. We ship nationwide and check out our prices and our quality. Call or visit our website for more information or to place an order. See ad page 7.

Health conditions can interrupt the normal flow of lymph, causing lymph fluid to build up in a particular area of the body, often in the arms or legs where it can and may cause blockages. Lymphatic therapy can reduce swelling and improve circulation throughout the lymphatic system. By appointment only. Be well – Stay well. CALL TODAY!

Learn massage and holistic health. Train for a career you will love. New Program: Online classes combined with on campus classes!

Open your own practice. Find employment at Luxury Spas, Fitness Centers & Rehab Clinics. Finish in as little as 5 ½ months. Join one of the fastest growing Health Care Professions. Visit our website or call today for more information or to schedule a tour of our school.

See ad page 32.

Despite everything, I believe that people are really good at heart.

~Anne Frank

DAWN MOUNTAIN CENTER FOR TIBETAN BUDDHISM

Online only at this time. 713-630-0354

dawnmountain.org

The mission of Dawn Mountain is to further the spiritual growth of our diverse community as a living bridge between traditional Tibetan Buddhist teachings and curious people everywhere. Dawn Mountain offers a number of free online services including: Weekly Meditation from 11:00 am to 12:00 noon each Sunday, “First Sunday” teachings on the first Sunday of each month at 10:30 am, and monthly “Dharma Conversations” via Zoom on the first Sunday of each month at 12:00 noon. All sessions are archived on their YouTube channel. Please visit our website for more information and consider taking advantage of our many offerings. See ad on page 7.

METAPHYSICAL SHOPS

ODYSSEY EMPORIUM

123 Midway St, Bldg C Spring, Texas 77373 888-492-3584

odysseyemporium.com

We are a retail shop and also have an online store. We can also custom-make many of our product lines. Our products include a range of metaphysical items, clothing, books, stones, jewelry, candles, soaps, teas, incenses, herbs, blades, and accessories for spiritual work. We also have some unique renaissance festival and gothic clothing and accessories. Check out our gaming and sci-fi themed products as well. We offer daily in-house Tarot reading and conduct private Old Town Spring Ghost tours. Open 7 days a week.

Indigo Moons

1900 Blalock Rd Ste P Houston, TX 77080

281-974-1043

indigomoons.net

We serve our customers with knowledge, enthusiasm, generosity, and humor. Come visit us for a wide range of crystals and gems, fossils and specimens, silver and gemstone jewelry, sage and incense, home decor, new and used books, Tarot and oracle decks, and an ever-growing supply of handcrafted products by local artisans. Or stay informed with upcoming classes and events. Start your journey, learn something new, make new friends - it’s all possible here at Indigo Moons.

See ad on page 7.

NATURAL HORMONES

DR. FISHER ROAD 2 WELLNESS

Dr. LaTronica Fisher, DNP, APRN-BC 4544 Post Oak Place Dr. STE #254 Houston, Texas 77027 DrFisherRoad2Wellness.com 713 520-8188

Services:

nHormone Rejuvenation

nVaginal Dryness

nUrinary Incontinence

nLow Libido

nErectile Dysfution

nLow Stamina

nWeight-Loss

nSexual Dysfunction(men & women)

nHair Restoration

nNatural Face Lift

Call today to schedule a consultation

HOUSTON HOLISTIC HEALTH CLINIC “Better Health Naturally”

Dr. Gracie G. Chukwu, ND, CTN 6401 Southwest Freeway, Suite 250 Houston, TX 77074 713-781-9991

HoustonHolisticHealthClinic.com

Dr. Gracie Chukwu is a Doctor of Naturopathy and a Certified Nutrition Counselor. She has been assisting people for over five years with holistic medicine, diet, nutrition and supplement support to enhance her client’s health and overall well-being. If you are suffering and cannot find relief, give Dr. Gracie a call.

See ad on page 8.

ORGANIC HEALTH & BEAUTY PRODUCTS

A JOURNEY TO WELLNESS

By Gelcys Basulto

Helping people pursue a more mindful lifestyle. 1923 Ave G Rosenberg, TX 77471 ajourneytowellness.org

832-449-2600

Are your health and personal care products putting your health at risk?

Take the short trip to Downtown Rosenberg and visit A Journey To Wellness. All of our products are 100% Organic and made with natural ingredients. (You can also order online and we’ll ship our products to you.) We also offer Health and Wellness coaching. Book a free consultation and let’s get started embracing your new life in health today!

See ad on page 11.

AUNT ALBERTA’S REMEDY

Homeopathic Pain Relief Cream

973-715-9097 info@AlbertasPainRelief.com albertaspainrelief.com

Need Relief from Arthritis? Try Aunt Alberta’s Remedy to ease muscular aches and joint pain. Her Remedy is a homeopathic pain relief cream that penetrates deep into the skin and muscle tissues. Get beneficial relief from sciatica, fibromyalgia, arthritis, neuralgia, gout, and more. All-natural ingredients! Do you want to feel a real difference from the nagging aches of arthritis? Feel less pain & have more range of motion? Great buy, get a 4oz jar for $15! Visit website for other options.

See ad on page 6.

PEDIATRIC RHEUMATOL0GY

RHEUM TO GROW

2500 Fondren Rd., Ste. 235 Houston, TX 77063 713-903-8224

Rheumtogrowtx.com

Rheum to Grow is a unique practice for kids with chronic rheumatic diseases to get personalized health care that goes beyond standard disease management. In addition to the standard pharmaceuticals and procedures we integrate an anti-inflammatory diet, supplements, massage, acupuncture, and mindfulness training. This 360 degree approach allows us to optimize acute and chronic disease management while teaching children about resilience and adaptability.

Grab a free tool to help your child be free of joint pain in 90 days.

See ad on page 24.

TINY FITNESS

Tiny changes Big Results 832-730-3048

tinyfitnesshouston.com

Let’s make your life feel amazing! See results fast with personal training...join the Zumba Fitness party, FREE... put yourself to the test in HIIT (High Intensity Interval Training), Kickboxing, or Beginner Bootcamp...or just let it all go in a Recovery Workshop...but whatever you do, start today for an even better tomorrow. Visit our website to sign up for a class or make an appointment for personal training.

THERMOGRAPHY

MEDICAL THERMOGRAPHY CENTER

“Better Health Naturally”

Dr. Gracie G. Chukwu, ND, CTN 6401 Southwest Freeway, Suite 250 Houston, TX 77074 713-781-9991

HoustonHolisticHealthClinic.com

Breast thermography has the ability to warn woman up to 10 years before any other procedure that a cancer may be forming; thus, allowing for prompt and timely treatment. Thermography uses no radiation and poses absolutely NO health risks to the patient.

If you are a woman, over 20 years old and have not had a breast thermograph, call Dr. Gracie TODAY.

See ad on page 7.

MARCH ISSUE FOOD & NUTRITIAN

TRENDY VEGAN

3821 Richmond Ave. Houston, TX 77027 713-621-9488

trendyveganhouston.com

Trendy Vegan offers delicious dining and takeout to Houston, TX. Trendy Vegan is a cornerstone in the Houston community and has been recognized for its outstanding Vegetarian cuisine, excellent service and friendly staff. Our Vegetarian restaurant is known for its modern interpretation of classic dishes and its insistence on only using high quality fresh ingredients.

See ad on page 20.

UNION YOGA STUDIO

600 N Shepherd Dr., #449 Houston, TX 77007 800-215-3190

unionstudio.yoga

The studio is dedicated to self-study through movement, breath and meditation, and is committed to upholding the tenets of authenticity, sincerity, inclusion, and integrity without exception. We offer a variety of classes including Vinyasa, The Rest of Yoga (™), Yin, Hatha, and Myofascial Release. Classes are in-person, streaming and on-demand. Owner and lead instructor, Kim Taurins has been practicing yoga since 2001. She is a 500 hour E-RYT level with an emphasis in yoga therapeutics, Daoism, Reiki, and bodywork. Visit our website for more informationor to sign up.

For the answers to the Crossword Puzzle

Text NAHTX to 66866.