Natural Awakenings Dallas-Fort Worth Metroplex JAN 2025 Issue

Health & Wellness Trends for 2025

A RENEWED PERSPECTIVE

Cultivating Beginner’s Mind

THE JOYFUL PLATE

The Link Between Diet and Happiness

UPCYCLING HACKS

Repurpose With Style

HOLISTIC, INTEGRATIVE FUNCTIONAL APPROACHES

Lead the Way - North Texas

JOYFUL FITNESS

ARelease, Recharge, Refine

s we welcome the arrival of 2025, I extend my heartfelt wishes to each of you for a season filled with hope, renewal and growth. The new year offers a precious opportunity—a clean slate—to reflect on the past, refine our intentions and chart a thoughtful path forward. It’s a time for both gratitude and resolve.

This annual tradition of setting resolutions has intrigued me for years. Why do we feel so compelled to start anew as the calendar resets? Research suggests that the symbolism of January 1—a definitive line between what was and what could be—provides a powerful psychological boost for embracing change. Many of us gravitate toward health-focused goals from weight loss to wellness practices as we seek to enhance the quality of our lives. I’m also reminded of these words from our instruction manual, in Isaiah 43:18–19: “Forget the former things; do not dwell on the past. See, I am doing a new thing! Now it springs up; do you not perceive it? I am making a way in the wilderness and streams in the wasteland.” The promise of renewal resonates deeply this time of year. It helps explain our urge to set goals as we turn the page to a new calendar: we were made that way.

Today’s emphasis on setting health goals at the start of the year reflects a broader cultural recognition that well-being is foundational to achieving our aspirations. Interestingly, studies show that those who begin new habits in January are more likely to stick with them, underscoring the importance of leveraging this natural momentum.

The annual weight-loss rush can be traced to early 20th-century health movements. As a regular at my gym, I witness this phenomenon each January. I’ve done my share or complaining about all the new people crowding out the regulars, particularly when I have to wait for the machines while the newbies just sit on them, engaged in long conversations.

What I’ve learned over the years is that resolutions focused solely on outcomes often fail. Instead, I set intentions that are meaningful and process-oriented. For example, rather than resolving to “lose weight”, I commit to nourishing my body with whole, plant-based foods and making movement a joyful part of my daily routine. This subtle shift transforms fleeting resolutions into practices I can stick with and that enrich my mind, body and spirit.

Holistic, integrative and functional health continues to gain traction as one of the most impactful trends of our time. These approaches honor the interconnectedness of our physical, emotional and spiritual well-being, reminding us that true health encompasses far more than the absence of illness. Whether we do it through mindfulness, nutrition or alternative therapies, adopting a holistic lens empowers us to live fuller, more vibrant lives. Our January edition dives deep into these topics, offering inspiration and tools to support your wellness journey.

For me, the New Year isn’t just about looking forward. It’s an opportunity to release what no longer serves me and recommit to the practices and values that anchor my life. It’s a season of refinement and recalibration, as I aim to align my goals with my greater purpose. I’ve found great joy in transforming intentions into long-term, meaningful habits that shape a life of faith and grace.

As we step into 2025 together, I encourage you to approach the New Year not with rigid resolutions, but with a spirit of celebration and curiosity. Consider how you might mark this fresh chapter with rituals that honor both where you’ve been and where you hope to go. Perhaps it’s a time to express gratitude, connect with loved ones or immerse yourself in nature’s quiet beauty.

As always, I hope you will find much in this month’s issue to help you along your journey to living a healthy life on a healthier planet. Here’s to a year of abundant blessings, thoughtful intentions and meaningful growth.

Until next month,

Contact me at: Publisher@NADallas.com

DALLAS METROPLEX EDITION

Publisher Bernice Butler

Editor Martin Miron

Design & Production Kim Cerne

Helen Leininger

Web Master Annalise Combs

Writer Sheila Julson

Distribution Valerie Swearingen

Rick Clark Janice Robinson

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Willowbend Health & Wellness

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WorldSprings Partners with TruMed

Frigid Races at White Rock Lake

WorldSprings, a new Dallas social wellness destination, is making its soaking springs therapeutic services more accessible and affordable through a partnership with TruMed. Customers can now use health savings accounts (HSA) and flexible spending accounts (FSA) to pay for offerings such as soak reservations, memberships, massages and performance therapies. WorldSprings is making these benefits attainable for a broader audience at an average net savings of 30 percent on eligible services as the year-end approaches and FSA funds may expire.

To get reimbursed from HSA/FSA Funds for WorldSprings purchases, take a two-minute evaluation survey provided by TruMed, which is reviewed by a licensed practitioner; if eligible, TruMed will issue a Letter of Medical Necessity, valid for 12 months, covering services such as soak admissions, memberships, massages and performance therapies; TruMed will provide detailed instructions for submitting claims to HSA/FSA administrators; then make purchases at WorldSprings using a debit or credit card and save the receipt for reimbursement.

This partnership underscores WorldSprings’ dedication to helping individuals prioritize self-care by making wellness investments easier and more affordable.

For more information, visit WorldSprings.com.

The Dallas Running Club (DRC) will conduct its annual Frigid 5K and 10K races on January 4 at Winfrey Point on White Rock Lake, beginning at 8 a.m. Awards will be presented to overall winners and age group winners in 10-year increments for both races. This structure ensures that runners of all ages are recognized for their achievements. Strollers are permitted, but those participants are requested to start at the back and keep to the right during the race. Due to insurance restrictions, pets are not allowed on the course.

Since 1969, the Dallas Running Club, with nearly 2,000 members, has been helping runners stay connected, motivated and supported. Membership provides free and discounted races, access to training programs, perks with local and national retailers and more. Established in 1969 by Tal Morrison, the club organizes multiple races annually, including two half-marathons, with proceeds supporting the Tal Morrison Scholarship Fund, which assists graduating students involved in school cross-country programs.

The race is free for DRC members, while non-members can participate for a $20 fee. Location: 950 E. Lawther Dr., Dallas. For registration by Jan. 3 and more information visit DallasRunningClub.com.

A Legendary Celebration of Western Heritage

The annual Fort Worth Stock Show and Rodeo 2025 will take place from January 17 to February 8 at the Will Rogers Memorial Center. This spectacular showcase of western heritage features a wide range of activities, competitions.

ovated facilities; a Best of the West ranch rodeo; a Best of Mexico celebración; the Cowboys of Color rodeo; Bulls Night Out extreme bull riding; and the Texas Champions Challenge. Visitors can enjoy kid-friendly activities, a carnival midway, live music, shopping and great food for the whole family.

Location: 3401 W. Lancaster Ave., Fort Worth. For more information and tickets, visit FWSSR.com.

Free Weight Loss Lectures

The Thermography Center of Dallas is providing a free lecture series, including 6:30 p.m., January 16, with Dr. Marta Cordell on weight loss and blood sugar; and 11 a.m., January 18, with Dr. Carolyn Johansen on weight loss and heavy metals. Attendees can start the new year with the intention of getting back to good health and habits.

Location: 5220 Spring Valley Rd., LL 40, Dallas. For appointments, call 214-352-8758. For more information, call 972-948-6897 or email KathyKelly@ ThermographyCenter.com.

Organic

Farmers and Gardeners Conference

The Texas Organic Farmers and Gardeners Association (TOFGA) will hold its 32nd annual conference, themed “Cultivate Curiosity”, from January 26 to 28 at the Courtyard Austin Pflugerville and Pflugerville Conference Center. The keynote speaker is Christine Martin, an advocate for holistic and regenerative agricultural practices.

Featuring a diverse range of workshops, hands-on learning sessions and off-site intensives and farm tours, the event will bring together farmers, ranchers and agricultural professionals from across Texas to share knowledge, build community and explore innovative practices in organic and sustainable agriculture. Highlights include workshops and learning sessions; farm tours; a farm feast; a trade show; networking opportunities; and a curated bookstore.

Location: 16100 Impact Way, Pflugerville. For more information, call 512-220-2525, email Info@tofga.org or visit tofga.org.

Dallas Sierra Club Earth, Wind and Fire Conference

The Dallas Sierra Club will hold their Earth, Wind and Fire Conference from 9 a.m. to 5 p.m., March 1, at the Dallas College Brookhaven Campus, bringing together regional and national experts to discuss urgent environmental issues affecting air, land and water in the DFW Metroplex.

The conference will feature a stellar panel of speakers, including Doug Lewin, a nationally recognized energy expert, who will deliver the keynote address on the Texas electric grid. He will discuss the impact of new power plants on the environment and whether they will make the grid more reliable. Other speakers include Dr. Anne Epstein, at Texas A&M, Darya Minovi, at the Center for Science and Democracy, Barbara Gottlieb, M.D., a physician at Brookside Community Health Center, and Tim Doty, with WTTV CBS4Indy, in Indianapolis.

Other topics include the future of the DFW water supply, forever chemicals in water, the invisible danger of ethylene oxide, the risks of urban fracking, microplastics in our waterways and clearing the air for DFW. The conference provides a platform for environmentalists in the DFW Metroplex

to listen, learn and engage with experts on critical environmental issues.

Victoria Howard, Dallas Sierra Club chair, emphasized the importance of the conference, stating, “Our goal is to create a safe space for environmentally conscious individuals to come together, take a mental

deep breath, and connect with like-minded thinkers.” The conference is the third of its kind hosted by the Dallas Sierra Club, with the previous two held in 2012 and 2016.

The Dallas Sierra Club is a local chapter of the Sierra Club, one of the nation’s oldest and most influential grassroots environmental organizations. Established in 1922, it is dedicated to exploring, enjoying and protecting the planet. Through education, advocacy and outings, the club engages the community in environmental stewardship and works to safeguard natural resources in the North Texas region.

Location: Building H, 3939 Valley View Lane, Farmers Branch. The conference is open to the public, and attendees are encouraged to register early online at EarthWindAndFireEvent.com. For more information, visit DallasSierraClub.org.

Age-Related Balance Issues Studied

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

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

Bioresonance Therapy

Disadvantages of Food Pouches for Children

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

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

Sasiistock from Getty Images/CanvaPro

Homeopathic Treatment for COVID-19

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

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

Magnesium To Prevent Kidney Stones

In a study involving 76 adults published in the Natural Medicine Journal, researchers evaluated the effectiveness of magnesium supplements to reduce the risk of developing kidney stones. The subjects were divided into three groups; two of the groups took 120 milligrams of either magnesium oxide or magnesium citrate three times a day for eight weeks, while a control group took a placebo. A urine analysis was performed on each participant at the start of the study and after eight weeks.

The researchers found that magnesium citrate significantly reduced 24-hour urine oxalate levels and calcium oxalate supersaturation—two indicators of kidney stone risk. A reduction in the urinary excretion of calcium is believed to reduce the chances of developing kidney stones.

Benefits of Sea Moss

Sea moss, often hailed as a superfood, is making waves in the wellness community for its vast array of health benefits. Derived from the pristine waters of St. Lucia, sea moss is renowned for containing 92 of the 102 essential minerals the human body needs, including iodine, magnesium, potassium and calcium. This natural powerhouse supports thyroid function, boosts energy levels, aids digestion and enhances skin health. It also has anti-inflammatory properties that can benefit those managing joint pain or other chronic conditions.

Sea moss is particularly praised for its immune-boosting properties. Packed with antioxidants and vitamins such as A, C, E and K, it helps fortify the body against infections and promotes faster recovery. The high fiber content in sea moss also makes it an excellent choice for gut health, improving digestion and fostering a balanced microbiome.

Sea moss gels can be added to smoothies, teas or even used topically for skincare. For those on the go, capsules provide a convenient way to reap the benefits without preparation. The products are 100 percent organic, ensuring no harmful additives or chemicals compromise their effectiveness. Whether seeking immune support, energy enhancement or natural beauty solutions, sea moss offers a versatile, nutrient-packed answer.

CEO Khadijah Karriem is the CEO of Earth and Sea Wellness. For more information, call 469-684-9591 or visit EarthAndSeaWellness.com.

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Nadzeya Haroshka from Getty Images

Khadijah Karriem

Elephants Mitigate Climate Change

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

As they forage for food, African forest elephants trample the dense underbrush, which promotes the growth of taller, denser carbon-capturing trees. Because the litter left from foraging is not easily decomposed, more carbon is accumulated in the soil.

A 2019 report in Nature Geoscience estimates that one forest elephant can increase net carbon capture capacity by almost 250 acres, the equivalent of one year’s worth of emissions from more than 2,000 cars. African forest elephants are critically endangered as a result of illegal poaching and habitat loss.

Smart Traffic Signals

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

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

Drones Reveal Lost Cities

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

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

dangdumrong from Getty Images Signature/ CanvaPro

Julia Yashina from Getty Images/CanvaPro

Innovations in Photonics

In the field of photonics—the science of light generation, manipulation and detection—two companies are working on innovative technologies that hold promise for future uses. Ambient Photonics, in California, was inspired by photosynthesis to develop a solar cell that can generate power from low-level ambient light rather than direct sunlight. These indoor solar cells use a special dye to absorb light and create energy, making them more versatile and efficient than traditional solar panels. Because they are thin, flexible and can be applied to most surfaces, they could potentially replace batteries.

Swiss-based Slux has developed a faster, safer and more versatile way to communicate and send data using streetlights. It is essentially a high-speed internet connection that travels via the same light used in parking lots or around buildings. This new technology could have many other applications in wide-ranging fields, from ocean research to air travel.

Dire State of Earth’s Ice and Snow

In advance of the 29th United Nations Climate Change Conference or Conference of the Parties (COP29) that took place in Azerbaijan last November, more than 60 leading scientists from the International Cryosphere Climate Initiative issued a report on the state of the planet’s snow and ice. The experts agreed that the frozen parts of Earth are in serious trouble.

Among the findings: Venezuela has lost its final glacier; the Greenland Ice Sheet is losing an average of 30 million tons of ice per hour; ice loss from the Thwaites Glacier in Antarctica may be unstoppable; two-thirds of the glaciers in the European Alps will disappear by 2050; and 10 million people in Iceland, Alaska and Asia are at risk of flooding from melting glaciers. The scientists behind the report urged governments and citizens worldwide to phase out fossil fuels and finance climate action.

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First Thoughts and New Experiences

Returning to Innocence Through Beginner’s Mindset

by Carrie Jackson

The new year brings a fresh focus on growth and forward thinking. An intentional way to harness this is to adopt the Zen Buddhist idea of shoshin, or beginner’s mind. This approach guides people to experience life with curiosity and openness, helping them let go of old patterns. It is a way of being that encourages practitioners to abandon preconceptions, embrace the world with a sense of wonder and see things from a more optimistic perspective. By examining and releasing old ways of thinking, expressing gratitude and incorporating different practices, the mind, body and heart open to novel opportunities.

The Beginner’s Mindset

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

“As a situation arises, we have our natural responses, which may include wanting to change what is happening. Another perspective is to ask, ‘What if I accept things the way they are?’” Rogne explains. “Accepting situations for the way they are is the foundation from which we can respond. It’s like a preparation for action

without being the endpoint. We can simultaneously be open and respond mindfully.”

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

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

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

Optimism

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

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

This positive outlook has myriad benefits. “Optimism nurtures healthy longevity and acts as a powerful protector against major health threats like heart disease, cancer and dementia,” says Perton. “Optimism also lowers the risk of cognitive decline, as optimistic people tend to be more socially and physically active, helping stave off dementia and age-related memory loss.” A 2022 study of more than 150,000 racially diverse, older women published in the Journal of the American Geriatrics Society found that the most optimistic women were healthier, lived 4.4 years longer than the least optimistic women and were more likely to live past age 90.

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

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

Reframing Our Outlook

Reflective practices encourage us to explore our goals with a fresh outlook. “Journaling is a practice that is just for you, and you’re not intending to share it with anyone else,” explains Shawn Brown, a Baltimore-based wellness facilitator and yoga teacher who helps clients find a path to being their authentic selves. “It really allows you to examine what is popping up and what you are curious about. This might be learning a new language or starting a new yoga practice. When we look at things as a beginner, we are open to what we are truly interested in.”

A regular gratitude practice also helps bring us back to a place of grounding. “When we tap into gratitude, it expands our propensity to be creative and allows us to drop into the present moment. This is where we live, but when we think of the future or ruminate on something that happened in the past, we are

pulled out,” says Brown. She encourages clients to take breaks throughout the day and recall a person, place or experience for which they are grateful. “Think about something that makes the corner of your mouth turn into a smile,” she suggests. “It can be as simple as gratitude for your partner who bought dog food or a neighbor who moved a package off the porch. This brings us back into our lives right now, and that’s where the beginner is.”

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

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

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

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

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Health and Wellness Trends for 2025:

Focusing on Holistic, Integrative and Functional

by Martin Miron

The healthcare landscape in North Texas is embracing a paradigm shift emphasizing holistic, integrative and functional approaches that focus on treating the whole person—including physical, mental and emotional well-being—while leveraging advancements in technology and patient-centered care that prioritize long-term wellness over symptom management.

Brenda McPherson, ND, at Trinity Functional Medicine Group, finds, “More people are becoming aware of the accessibility of and need for holistic practices for their own health. Because insurance has become so limited, as well as expensive, consumers are becoming more open to out-of-pocket expenses and making their health a major priority than ever before. I see holistic health growing in popularity, while people are becoming less dependent on services that only health insurance will provide.”

She notes that integrative health brings conventional and complementary approaches together in a coordinated way, emphasizing multimodal interventions with an emphasis on treating the whole person rather than one organ system. Here are a few definitions: complementary—a non-mainstream approach when used together with conventional med-

icine; alternative—a non-mainstream modality or approach when used instead of conventional medicine; holistic—an approach that focuses on treating and preventing disease by addressing many aspects of a person’s life, including mental, physical, spiritual and social health; and functional—an approach which focuses on finding the root cause of an illness, including triggers, to customize a healthy living plan.

A new complementary therapy is Echolight Radiofrequency Echographic Multi Spectrometry (REMS) bone density scanning used for early diagnosis of osteoporosis extensively in Europe and now gaining in popularity in the U.S. McPherson explains, “Many people are looking for non-radiation assessment tools, especially women wanting to avoid radiation in their childbearing years.” Echolight utilizes ultrasound and is actually more thorough and accurate than a Dual-Energy X-ray Absorptiometry (DXA) scan, be-

cause the probe emits scan lines of 20 frames per second. It has provided the first diagnostic, non-invasive, radiation-free, office-based solution for a fast and reliable bone density and fracture risk assessment.

“This is valuable information for a patient who is working with their healthcare professional on a protocol to increase their bone mineral density. With this advanced bone health assessment approach, one could potentially have several scans per year, whereas with radiation, physicians recommend not having a follow-up DXA scan (radiation) until a year later, and sometimes two years, as radiation can actually be a factor in bone loss. Echolight scans are a way to provide continuous, short-term monitoring of a patient by their provider,” advises McPherson.

Monica Jauregui, M.D., owner of Truly Healthy MD, is a founding board member of the College of Integrative and Functional Medicine Physicians, which strives to educate both the public and physicians about how to optimize patient outcomes and physician job satisfaction with integrative medi-

cine. She states, “I think everyone who works in the holistic health space has an important role, but a lot of the patients I see have been robbed blind by unqualified people who take lots of money from them with bad medical advice. By the time they find me, they are not

only sicker than ever, but also in financial ruin and unable to pay for the treatment that they really need.”

Jauregui wants to unite with other providers and refer out to them for them to do what they do best, explaining, “I would never do acupuncture on a patient without proper training, and I hope those who don’t have proper medical training will stop offering medical advice in the future only to sell supplements and procedures that are not the right ones for patients. All holistic health providers can make a great living, but when they do things that harm patients medically and financially, they should be called out so they can stop preying on a vulnerable population . As a community we can team up to continue to provide our services without being unethical.”

Jeffrey Gladden,

M.D.

, owner of Gladden Longevity, emphasizes the Importance of hormone optimization. He says, “There’s a growing recognition of the critical role of optimizing testosterone, estradiol and progesterone amongst others. From energy and mood regulation to weight and metabolism, hormonal balance and optimization is foundational and not always given the importance they have in the conventional medical setting, where hormone replacement is only seen to benefit women having hot flashes and osteoporosis. Thes benefits are much wider than this, such as optimal brain and cardiovascular and musculoskeletal function. Functional medicine has long emphasized optimizing hormones as a cornerstone of health, and I’m excited to see this becoming a more mainstream focus.”

Gladden sees that functional and integrative medicine are gaining recognition within conventional medical systems as an essential approach to addressing chronic and complex health issues. “This evolution benefits both patients and doctors, as it bridges the gap between symptom management and true rootcause resolution.”

There is also an increasing awareness of the importance of doctor-led care. “While supplements can play a valuable role, patients are beginning to understand the risks of relying on salespeople or untrained individuals for medical advice.” He shares. “Choosing providers with both medical training and advanced expertise ensures safe, effective, and evidence-based care.”

Gladded explains, “While medications such as Ozempic and Wegovy are being used for managing diabetes and weight, those of us in the integrative space have been using peptides for decades in areas like tissue repair, cognitive enhancement and metabolic health. The integrative medicine community has been ahead of the curve, and I’m excited to see this knowledge reaching a broader audience.”

Trinity Functional Medicine Group has locations in McKinney, Frisco and Dallas. For appointments and more information, call 972999-1765 or visit BoneHealthRev.com.

Monica Jauregui M.D,. Truly Healthy MD, 1910 Pacific Ave. Ste. 2000 PMB 1147 Dallas; 945-286-5711 TrulyHealthyMD.com.

Gladden Longevity, 200 O’Connor Ridge Blvd., Ste. 100, Irving; 972-310-8916; GladdenLongevity.com.

Speaking Up for Good Health

by Sheila Julson

Our voice is one of the most powerful tools to empower ourselves and create change. Ongoing research through the Mayo Clinic and studies published in Frontiers medical journal demonstrate how sophisticated voice analysis technology detects subtle changes in vocal pitches or patterns that may indicate illness.

Building on decades of voice analysis research, naturopathic doctors Matthew and Michelle Einsohn have developed VoiceWise software that uses vocal biomarkers as a health assessment tool. The technology detects vocal patterns such as pitch, vibrational and harmonic resonance while speaking.

Within 10 minutes, results are generated into a six-page report that details which organs and systems in the body are out of balance. Health practitioners can use that information to suggest remedies to their patients.

The Einsohns, originally from Dallas, practice telemedicine from their practice, Doctor Me and You, based in Sedona, Arizona. They studied naturopathy at First National University and use assessment tools such thermography, frequency medicine, bloodwork and heavy metals testing.

“VoiceWise offers a snapshot of health function on both a physical and emotional level,” says Matthew. “We wanted to develop something that didn’t require people to leave their homes. Because most voice analysis tests detect only physical issues, we wanted to also start a conversation on the emotional side of health, as well.”

Voice analysis is a unique thumbprint of converted brain waves, Michelle notes, and voices can change during life cycles and stressors. “You can hear when somebody has a cold because their voice changes. This technology takes that to a more sophisticated level. Vocal patterns are completely unique to each individual.”

Obtaining the Sample

and thousands of data points drawn from people throughout the world.

Patients submit a 15-second recording of their voice though the VoiceWise app or via an online form. The software detects the frequencies emitted by the voice and compares it against all other known frequencies available. Because voice analysis software has been in use for the past 20 years, a healthy database of information already exists to compare patients’ frequencies against healthy frequencies

Those that sign up for the VoiceWise app can receive one report per month. Firsttime VoiceWise users receive a phone call or virtual session from Matthew and Michelle to explain their reports. One-time buyers receive access to two live webinars held each Wednesday evening that let participants listen and learn while the Einsohns take questions and encourage discussion among webinar attendees.

A monthly subscription includes access to each weekly webinar. All webinars are recorded and can be accessed by users later when convenient. “When people do it each month, they have a way to compare how their voice

Michelle Einsohn

Matthew Einsohn

frequencies are changing. We can offer different recommendations to respond to different health concerns,” Matthew notes.

Reports Lead to Overall Wellness

The VoiceWise report assesses physical and emotional pillars, including 10 major body systems and 34 organs that may need support. “We designed a component that takes all the points from your specific results and generates week-to-week recommendations,” Matthew explains.

Recommendations consist of natural solutions that do not require special purchases. Michelle notes the solutions often lie in everyday foods and herbs found in a grocery store, the garden or a kitchen cabinet. Emotional suggestions may include affirmations.

The VoiceWise app can be used from a patient’s home or anywhere throughout the world. Matthew has heard from patients that are on vacation and feel they may be getting sick. They can run a report from their location and get recommendations to help prevent an illness such as the flu. “It’s a great preventative tool that allows us to quicky see what needs to be supported.”

Education is a main component of Michelle’s and Matthew’s practice. VoiceWise is their latest option to help people heal themselves with natural tools. “We want people to get comfortable with taking their health back into own hands. Ultimately, we want to work ourselves out of a job,” Matthew explains.

FEATURING

Pre-conference workshops

Farm tours

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For more information about VoiceWise, call 214-210-7156 or visit DoctorMeAndYou.com. See ad, page 12.

The Upcycling Lifestyle

How To Make Anything New Again

by Maya Whitman

In a world overflowing with needless waste, sustainability is the new necessity, and upcycling is trending as a fun, creative practice for all ages. Whether we slather peanut butter on a paper towel tube and roll it in seeds to make a bird feeder or turn a patterned bedsheet into curtains, the point of upcycling is to reduce trash by transforming an obsolete item into something useful or beautiful. It is a way forward that conserves precious resources, reduces our carbon footprint, saves money and provides an outlet to unleash our imagination.

Almost anything can be repurposed—from clothing and furniture to household items like wine bottles, cardboard and toothpaste tubes. Many online and offline resources provide inspiration, including books like Calin Duke’s How To Upcycle Nearly Everything. Cleaning out old drawers and closets or perusing thrift stores opens the door to endless possibilities for personal expression and clever innovation.

Dressing Up Drab

According to a 2021 study by market re-

searchers at First Insight and at the Baker Retailing Center in The Wharton School at University of Pennsylvania, upcycled clothing is a favorite among Gen Z consumers that prioritize sustainability over brandname loyalty. The #UpcycledFashion hashtag is more popular than ever, with more than 427 million views on TikTok, a large driver of Gen Z content.

Sewing a quilt out of old T-shirts or cutting up worn-out jeans to make a stylish boho purse can be weekend projects or rainyday distractions for bored kids. But for Angela Sawyer, upcycling is a passion and a way of life. Inspired by her mother and grandmother, as well as a lifelong passion for crafting and art, she created her own YouTube channel @MizAngelaSawyer to teach and motivate others. Her tutorials exhibit the joy that can come from a do-ityourself lifestyle. “It’s fun to see what you can make out of something else,” she declares.

Sawyer suggests viewing everything around the house with a new perspective, saying, “Look for anything you use a lot of and have to throw away. What could you make with those, since you have so many?” Her jam is turning outgrown clothes into personal fashion statements.

“Jeans are very popular to upcycle,” Sawyer explains. “You can turn them into skirts, patchwork blankets and much more.” For

tilialucida/CanvaPro

the stitching-phobic, there are plenty of nosew techniques to embellish or repurpose tired clothes, such as dying fabrics (extra points for plant-based dyes); applying self-adhesive trim, patches or lace; adding rhinestones with fabric glue; and tying or braiding fabric pieces together. For beginners, Sawyer recommends watching online YouTube channels that offer easy-to-follow instructions and creative solutions for every craft project.

Functional Memories

Sentimental mothers are reluctant to give away baby clothes, but upcycling can preserve family memories in the form of patchwork memory quilts, holiday ornaments and clothing for dolls that can be handed down to the next generation. Those inexplicably mismatched socks can be reused as dusting or cleaning mitts, rice-filled hot compresses or eyeglass holders. Old teacups are lovely containers for hand-poured candles, while old forks and spoons can be repurposed into musical wind chimes. Even junk mail and glossy, outdated catalogs can

be transformed into handmade cards and decoupage jewelry.

Creativity Prompts

To a creative mind, anything can be repurposed and reimagined. Inventive examples abound, many of which are easy to replicate. Here are a few ideas.

Where to Participate In Upcycling Efforts and Events

American Textile Recycling Service (ATRS) provides convenient solutions for recycling unwanted clothes, shoes, toys and household textiles. They accept all textiles and ensure everything is graded, sorted, reused and recycled.

10820 Composite Dr., Dallas. 866-900-9308

ThredUp is an online consignment and thrift store where you can buy and sell high-quality secondhand clothes. Find your favorite brands at up to 90 percent off.

3800 N Interstate 35 E. Rd., Lancaster. 972-275-9072

C7 Device Recycle provides recycled cell phones and wireless devices at great prices.

500 Kimball Ave,. Southlake. 817-400-0365

Clotheshorse Anonymous

11661 Preston Rd., Ste. 236, Dallas.972- 233-7005, ClothesHorseAnonymous.com

The Family Place Resale Shop

11722 Marsh Ln., Ste. 354, Dallas. 214- 358-0381

• Use toilet paper rolls as cable organizers to keep the wires from tangling.

• Store earbuds in empty mint containers.

• Transform used wine bottles into rustic flower vases.

• Spruce up old furniture with a fresh coat of paint and re-purpose bent silverware as drawer pulls.

• Make a necklace or earrings with buttons.

• Repurpose an old tennis racket into a trellis for the garden.

• Take broken plates and ceramics, break them down and create a new work of art.

• Place stringed lights in discarded jars for a new lease on life.

• Turn aluminum or plastic containers into house planters

Community Crafting

Showing others how to turn trash into treasure or add new life to tired objects is a wonderful motivator for friends, neighbors and future generations. “When a child gets into upcycling, it can give them a sense of accomplishment, which increases confidence,” Sawyer points out. “It can have a ripple effect outside of our communities, too, if we share with others what we are doing and inspire them to do the same.”

Maya Whitman is a regular contributor to Natural Awakenings

Conscious Eating

Serving up Happiness

Foods for Better Moods

by Zak Logan

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

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

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

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

Brain Changers

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

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

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

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

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

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

Gut Health

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

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

Protein Power

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

Consistent Change

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

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

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

•Local, free-range, 100% grass-fed beef from Springerhill Ranch

•No antibiotics ever, vegetarian fed, cage-free chicken from Perdue Farms

•Verlasso salmon raised in the clean waters of Patagonia

“The service and care I get with staff is above and beyond. From the moment you get there until you walk out the door...everyone is knowledgeable and friendly. The technology is cutting edge as well!”

Doctors Kozlow and Rowell practice using

Doctors Rowell and Kozlow

Conscious Eating

SUSTAINING GRAIN BOWL

YIELD: 1 TO 3 SERVINGS

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

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

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

⅛ cup nuts, seeds, sprouts or avocado

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

Recipe courtesy of Holly DeLong.

EASY SERENITY SALAD BOWL

YIELD: 1 SERVING

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

¼ cup fermented veggies (kimchi or sauerkraut)

¼ cup cooked beans (kidney, black or garbanzo)

1 Tbsp flaxseeds

2 Tbsp walnuts

1 Tbsp lemon juice

½ Tbsp olive oil

Optional: grilled salmon or avocado slices

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

Recipe courtesy of Amy Fox.

FEEL-GOOD PROTEIN SMOOTHIE

YIELD: 1 SERVING

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

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

½ frozen banana

Handful of frozen strawberries or other berries

1 Tbsp of flaxseeds

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

Handful of kale

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

Recipe courtesy of Amy Fox.

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GUT-FRIENDLY BROCCOLI

NUT SOUP

YIELD: 3 SERVINGS

1 yellow onion, roughly chopped

3 cloves garlic, peeled and chopped

2 celery stalks, roughly chopped

¾ tsp dried thyme

5 cups bone broth

1 cup raw cashews

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

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

½ tsp sea salt or to taste

½ tsp black pepper or to taste

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

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

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

Serve with crusty bread or garnish with croutons.

Recipe courtesy of Holly DeLong.

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Top Fitness Trends for 2025

by Paul Branks

New year’s resolutions often focus on physical fitness. Now exercise enthusiasts can look to the latest trends to help them prepare for a fit 2025. Technology applications in the fitness industry continue to build momentum as wearable technology, mobile exercise apps and data-driven training technology all appear in the top 10 of the 2025 The American College of Sports Medicine (ACSM) Worldwide Fitness Trends. The report was published the latest issue of ACSM’s Health & Fitness Journal.

Based on the annual survey of 2,000 clinicians, researchers and practitioners in the fitness industry, wearable technology was named the number one trend for 2025. The outcomes of this research provide valuable data for exercise enthusiasts and fitness professionals alike. “Digital technologies are becoming more critical to the way we design, deliver and evaluate health and fit-

ness services,” says A’Naja Newsome, Ph.D., ACSM-certified exercise physiologist and co-author of 2025 ACSM Worldwide Fitness Trends: Future Directions of the Health and Fitness Industry. “Wearable devices, mobile apps and data-driven training methods will create opportunities for elevating fitness experiences.”

Mobile exercise apps was one of the fastest risers on the trends list. In 2023, there were 850 million fitness app downloads by nearly 370 million users. This popularity, along with complementing wearable technology, may have fueled the quick rise up the list.

Data-driven training technology made a significant jump in 2025. Benefits include better understanding of the physiological responses to an exercise stimulus in real time, individualized coaching and instruction, even in a group setting where there may be various fitness levels, and the use of biofeedback (sleep and heart rate variability) as critical components of training and recovery. Exercise professionals can use real-time data to tailor daily exercise sessions to account for acute and

chronic conditions, which increases the safety of exercise for special populations.

“Individuals desire instant feedback on their training so they can adjust or modify to maximize outcomes and reduce injury,” explains Newsome. “We are seeing this in individualized programming and in groupbased classes.”

In addition to digital technology, training modalities and fitness programming, exercise programs for older adults, exercise for weight loss and exercise for mental health

reflect strong trends toward programs designed for specific needs and populations. Training modality trends were represented by traditional strength training, high-intensity interval training (HIIT) and functional fitness training. Only health and wellness coaching was not included in the three dominant categories of digital technology, training modalities and targeted programs.

Paul Branks is the chief communications officer of The American College of Sports Medicine. For more information, visit acsm.org/ trends.

Exercise With a Smile

Turning Workouts Into Playtime

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

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

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

Fun Fuels Fitness Success

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

By regularly engaging in our favorite activities, we can create a healthier relationship

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

Adding Joy to Workouts

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

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

• Try something new or revisit a childhood favorite. Explore activities such as biking around the neighborhood, hula-hooping in the backyard or swim-

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

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

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

Releasing the Guilt and Pressure

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

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

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

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

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

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

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

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

Bonding With a Dog

Fun Tips To Build Trust, Calm and Companionship

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

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

Benefits of Interacting With Dogs

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

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

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

as a positive feeling of companionship.

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

Dog-Owner Bonding

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

A 2024 Finnish study published in Science Daily determined that during interactions, dogs tended to be in sync with their owners’ stress levels, as measured by heart rate variability. This suggests that a close bond between a dog and their companion can build an emotional connection and even affect

underlying physiological responses. What we do with our pets can have an effect on their emotional disposition, and ours.

Fun Activities

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

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

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

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

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

Tips for Human-Dog Play: Set clear rules and follow through to ensure play is fun and

safe. Teach cues like “Sit” and “Give a hug.” Don't allow rough play that promotes bad mouth habits. If a dog is used to roughhousing at home, they won’t understand that it is not okay with others. Allowing the dog to jump on their owner when they come home might suggest that it is okay to jump on strangers.

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

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

New Uses for Old T-Shirts

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

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

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

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

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

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

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

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

Calendar of Events

WEDNESDAY, JANUARY 1

Day 1 DFW – 12-6:30pm. Family fair with activities, live entertainment, games, and character meet-and-greets. Supports Vogel Alcove. $15 adults; kids free. Irving Convention Center, 500 W Las Colinas Blvd, Irving. 972-555-1234. www.vogelalcove.org.

Festival of Lights – 5-10pm, through March 13. Stroll through 7.5 acres of gardens lit with lanterns. Performers, vendors, and food featured. $10-$25. Texas Discovery Gardens, 3601 MLK Jr Blvd, Dallas. 214-428-7476. www.texasdiscoverygardens.org.

Running Werks New Year’s Day 5K –8am. Start the year with a 5K run/walk along the Trinity River. Awards by age group. $30-$40. Woodshed Smokehouse, 3201 Riverfront Dr, Fort Worth. 817-555-1234. Register at 1www.runningwerks5k.com.

SUNDAY, JANUARY 5

Right Here…Right Now…Create! –1-3:30pm. Workshop to align with purpose, values, and inner truth. Includes meditation and vision creation. $25. CSLDallas, 4801 Spring Valley Rd Ste 115, Dallas. 214-555-6789. www.creativealignmentworkshop.com.

MONDAY, JANUARY 6 -

SUNDAY, JANUARY 26

Shen Yun Performing Arts – Through Sunday, January 26, 7:30pm. Experience ancient Chinese culture through dance, music, and storytelling. Music Hall at Fair Park, 909 1st Ave, Dallas 800-800-1234. www.shenyun.com.

Ongoing Events

Sundays

Carrollton Runners Club Mile + 5K –7:30am. A low-key 5K and 1-mile race every last Sun. McInnish Park, 2335 Sandy Lake Rd, Carrollton. CarrolltonRunners.com.

Sunday Service/Meditation and Purification – 9-11:30am. Participate in meditation, chanting and readings from the Bible and Bhagavad Gita. 9-9:45am, Meditation and Purification; 10-11:30am, Service. Ananda Dallas Meditation & Yoga Center, 4901 Keller Springs Rd, Ste 103, Addison. 972-2489126. AnandaDallas.org.

Gentle Waves – 9:15-10:15am. A healing meditative practice that moves very slow and intentional. Gaia Flow Yoga, 3000 Blackburn St, Ste 140B, Dallas. Register: GaiaFlowYoga.com.

WEDNESDAY, JANUARY 8

E-Recycling & Shred Day – 7:30am6pm. Free electronic recycling for residents. Accepted items include TVs, monitors, printers, and more. United Electronic Recycling Facility, 505 Airline Dr, Coppell. 855-837-8326. www.unitedelectronicrecycling.com.

FRIDAY, JANUARY 10

Cotton Bowl – 6:30-pm. Experience college football excitement as playoff winners of Peach Bowl and Rose Bowl duke it out.\f. Ticket prices vary. ATT Stadium, Arlington. 214-555-5678. www.cottonbowl.com.

SATURDAY, JANUARY 11

Open House at The Castle of Rockwall – 12-4pm. Tour the elegant venue, meet vendors, and gather ideas for your next celebration. Free. The Castle at Rockwall, 2071 Clem Rd Ext, Rockwall. 972-5557890. www.castleatrockwall.com.

White Rock Lake Monthly Cleanup –8:30-10:30am. Help clean up the Dallas Sierra Club’s adopted section of White Rock Lake. Bring water, gloves, and sun protection. Free. White Rock Lake, Dallas. Contact Tim Gibson at 972-567-8093 or timtgibson@gmail.com.

SUNDAY, JANUARY 12

Bigfoot Classic – 8:55-11am. Run or walk 1 mile, 5K, 10K, or 15K, plus Kids’ Dash and costume contest. Medals and trophies awarded. $15-$70. Riverside Trailhead, 3101 Riverfront Dr, Fort Worth. 817-5556789. www.bigfootclassic.com.

SATURDAY, JANUARY 18

Brick Fest Live – Through Sunday, January 19, 10am-5pm. Enjoy life-size LEGO models, hands-on attractions, and exclusive merchandise. $15-$40 (ages 3+). Kay Bailey Hutchison Convention Center, 650 S Griffin St, Dallas. 800-555-1234. www.brickfestlive.com.

MONDAY, JANUARY 20

40th Annual MLK Jr. Holiday Parade and Rally – 11am-2pm. Celebrate Dr. King’s life with a downtown parade and rally highlighting unity and justice. Free-$45. Fort Worth Convention Center Parking Garage, 1301 Commerce St, Fort Worth. Email: gfwmlk@gmail.com.

WEDNESDAY, JANUARY 29

National Geographic Live: Wild Cats Revealed – 6:30-8pm. Photographer Sandesh Kadur highlights India’s wild cats with breathtaking stories and images. $39-$45. Perot Museum, Hoglund Foundation Theater, 2201 N Field St, Dallas. 214-428-5555. www.perotmuseum. org.

FRIDAY, JANUARY 31

Charlie and The Chocolate Factory –7:30pm. Enjoy a musical adaptation of Roald Dahl’s classic tale. Family-friendly entertainment. $20-$60. Casa Mañana, 3101 W Lancaster Ave, Fort Worth. 817332-2272. www.casamanana.org.

Celebration Service Live – 11am. Meditation, music and lessons on YouTube live: Unity on Greenville Dallas, TX or Cutt.ly/2tzQx4i. Love offering. Unity on Greenville, 3425 Greenville Ave, Dallas. 214-826-5683. DallasUnity.org.

Dallas Shambhala Meditation Center Weekly Meditation – 11am-1:15pm. Each Sunday, we offer a free meditation, tea and dharma talk session in-person and via Zoom. All welcome. Free. Dallas Shambhala Meditation Center, 2695 Villa Creek Dr, Ste B146, Farmers Branch. Dallas.Shambhala. org.

Sunday Meditation – 3:15-4:15pm. With Lynne Patterson. Class offers many meditation techniques and styles, with a focus on mindfulness and open awareness. $10. Yoga Mart, 2201 Tucker St, Ste 101, Dallas. 214-238-2433. DallasMeditates.com.

Online: Awakening Heart Meditation – 5-7pm. Interfaith mindfulness meditation, music and message based on the teachings of Thich Nhat Hanh. Facilitated by Brother ChiSing. Donation accepted. Dallas Meditation Center, 727 S Floyd Rd, Richardson. 972-4327871. DallasMeditationCenter.com.

Mondays

Online: Zen to Go – 12-12:45pm. MonThurs. An oasis in the middle of the day offering walking and sitting meditation followed by brief sharing. Donation accepted. Dallas Meditation Center, 810 We Arapaho Rd, Ste 98, Richardson. 972432-7871. DallasMeditationCenter.com.

Meditation Mondays via Zoom –7-8pm. Meditation Mondays focuses on the practice and the experience of

various forms of meditation. Free. Unity of Dallas, 6525 Forest Ln, Dallas. 972233-7106. UnityDallas.org.

Tuesdays

Online: Ananda Yoga Sadhana Practice – 5:15-7:30pm. Also Thurs. Time to recalibrate and center through this transformational practice based on the yoga teachings of Paramhansa Yogananda. Ananda Dallas Meditation & Yoga Center, 4901 Keller Springs Rd, Ste 103, Addison. 972-248-9126. AnandaDallas.org.

YES: A Young Adults Meditation Fellowship – 7-9pm. A meditation series for young adults in their 20s and 30s. Each evening will include a beginner-friendly walking and sitting meditation, Dharma teachings and refreshments afterwards. Donation. Dallas Meditation Center, 810 W Arapaho Rd, Ste 98, Richardson. 972-432-7871. DallasMeditationCenter.com.

Wednesdays

Hot Yoga 201 on Zoom – 6:15pm. Open to all levels. This flowing-style class links the fundamental asanas (poses) of yoga linking body, mind and breath with music. Yoga4Love Studio Cabin, Ovilla. Yoga4Love.com.

Online: Meditation for Everyone –7-8:30pm. Classes are great for beginners that want to learn to meditate and great for more experienced meditators that want to expand their meditation.

Calendar of Events

MONDAY, JANUARY 1

Tri-Park-A-Thon Hike – 9am-3:15pm. Celebrate the new year with group hikes across Ray Roberts Lake State Park’s three units. Complete all hikes to earn a prize. Free with park admission. Ray Roberts Lake State Park (Greenbelt Unit, Isle du Bois Unit, Johnson Branch Unit). Reservations recommended. 940-6862148. www.texasstateparks.org.

SATURDAY, JANUARY 4

Guided Trails – 9:30-10:30am. Hike the unique landscapes of the Heard Sanctuary while exploring its ecology, geology, flora, and fauna. $10-$15. Heard Natural Science Museum, 1 Nature Pl, McKinney. 972-562-5566. www.heardmuseum.org.

Quarter-Quell Run – 7:45-10:30am. Celebrate this 25-year event with 5K/10K races and a Kid’s Dash. Medals, shirts, and awards included. $20-$50. North Lakes Park, 2100 W Windsor Rd, Denton. 940555-6789. www.quarterquellrace.com.

THURSDAY, JANUARY 9

Meet Green Compass – 6:30-8pm. Explore hemp wellness and functional

Must register: MeditationInTexas.org.

Online: Metaphysics and Meditation – 7-8:30pm. Manifestation and mysticism: 2 sides of the spiritual coin. Let us practice together, while diving more deeply into universal principles and spiritual living. Open to all. Free. A Center for Spiritual Living, 4801 Spring Valley Rd, Ste 115, Dallas. 972-866-9988. CSLDallas.org.

Thursdays

ImpactNights – More info: Inclusive-Economy.org/impactnights.

Online: Celebrate Recovery – 6:30pm. A safe community to find support, hope and freedom from the struggles and realities that we all face through transitions, hurt, pain, loss or addiction of any kind. Free. First United Methodist Church, 777 N Walnut Creek Dr, Mansfield. FirstMethodistMansfield. org.

Fridays

Online: Friday Meditation Happy Hours – 5:30-6:15pm. Sessions begin every hour. Release stress with breath and gentle movements as you withdraw from the external and begin the journey within 15-min guided meditation. $10/session. DallasMeditates.com.

Saturdays

Morning Bird Walk – 7:30-8:15pm. 3rd

Sat. Join Trinity River Audubon Center for a monthly bird walk and enjoy the grounds and our amazing feathered friends. $10. Trinity River Audubon Center, 6500 Great Trinity Forest Way, Dallas. Registration required: TrinityRiver. Audubon.org.

Coppell Farmers Market – 8am-12pm. Year-round market. 768 W Main St, Coppell. CoppellFarmersMarket.org.

Morning Tai Chi – 8:30am. Join Tai Chi Chuan instructor George Deerfield for this interactive class in developing strength, balance, improved breathing. Unity of Dallas, 6525 Forest Ln, Dallas. UnityDallas.org.

Second Saturday Guided Hike – 8:309:30am. Learn about our surrounding habitat while you enjoy a hike. All ages. Trinity River Audubon Center, 6500 Great Trinity Forest Way, Dallas. Registration required: TrinityRiver.Audubon.org.

Pregnancy, Childbirth, Postpartum and Baby Classes – 6-7pm. Classes are held virtually online lead by our top AID instructors utilizing state of the art visual aids and activities to keep it fun and engaging while presenting the latest evidenced based material on each topic. $35/class. Childbirth-Classes.com.

mushrooms while learning about Green Compass opportunities. Includes samples, light bites, and raffle. Free-$10. Dallas/Plano Marriott at Legacy Town Center, 7121 Bishop Rd, Plano. 800-555-6789. www.greencompass.com.

SATURDAY, JANUARY 11

Frisco Starfest – 6pm. Observe planets, stars, and celestial wonders at this monthly star party hosted by the Texas Astronomical Society. Free. Frisco Commons Park, 8000 McKinney Rd, Frisco. 214-800-6000. www.texasastro.org.

Hotcake Hustle – 7:30-11am. Kick off the year with a 10K, 5K, Fun Run, or Virtual Run. Includes pancakes, drinks, and an after-party. $39-$69. Oak Point Nature Preserve, Plano. 855-969-5515. www. hotcakehustle.com.

THURSDAY, JANUARY 16

DFW Winter Series – 6-9pm. Weeknight races on a 2.6-mile loop with rock gardens and climbs. Lights required. $20-$40. Northshore Trail, 4486 Green Oaks Dr, Flower Mound. 972-555-1234. www.dfwwinterseries.com.

SATURDAY, JANUARY 18

Frisco Unity Day – 10am-12pm. Celebrate Dr. Martin Luther King Jr. with gospel, jazz, and a citywide service project. Bring food donations. Free. Frisco City Hall, 6101 Frisco Square Blvd, Frisco. 972292-5000. www.friscofamilyservices.org.

Plano Train Show 2025 – Sat:- Sun, 10am-5pm, Sun: 10am-4pm. Explore model train exhibits, clinics, and home layout tours. $10; kids 12 & under free. Plano Event Center, 2000 E Spring Creek Pkwy, Plano. www.dfwtrainshows.com.

THURSDAY, JANUARY 23

DFW Winter Series – 6-9pm. Weeknight races on a 2.6-mile loop with rock gardens and climbs. Lights required. $20-$40. Northshore Trail, 4486 Green

Oaks Dr, Flower Mound. 972-555-1234. www.dfwwinterseries.com.

FRIDAY, JANUARY 24

Music Bingo at McCall Plaza – 7-9pm. Enjoy a fun night of music-themed bingo with prizes and great tunes. Free. McCall Plaza, 998 E 15th St, Plano. 972-555-1234. www.plano.gov/288/Plano-Arts-Events.

SATURDAY, JANUARY 25

3-Hour Wetland Canoe Trails – 1-4pm. Explore wetland ecology and wildlife with a guided paddle and free exploration. No experience required. $40. Heard Natural Science Museum, 1 Nature Pl, McKinney. 972562-5566. www.heardmuseum.org.

SUNDAY, JANUARY 26

Frisco Dolly Day Vendor Market – 1-5pm. Celebrate Dolly with local vendors, costume contest, live music, food trucks, and family fun. Free. Frisco Rail Yard, 9040 1st St, Frisco. 214-555-6789. www.happilysipandshop. com.

THURSDAY, JANUARY 30

DFW Winter Series – 6-9pm. Weeknight races on a 2.6-mile loop with rock gardens and climbs. Lights required. $20-$40. Northshore Trail, 4486 Green Oaks Dr, Flower Mound. 972-555-1234. www.dfwwinterseries.com.

Ongoing Events

Daily

Grapevine Farmers Market  – 9am6pm, Sun; 8am-8pm, Mon-Sat. Eat healthy with locally-grown produce and products. 520 S Main St, Ste 203, Grapevine. 817-527-7446. FarmersMarketOfGrapevine.com.

Sundays

Frisco Fresh Market – 10am-4pm. Also Sat, 8am-4pm. Frisco Fresh Market, 9215 John W Elliott Dr, Frisco. 844-7762753. FriscoFreshMarket.com.

Sunday Celebration Service Agape Center for Spiritual Living – 10am, meditation; 10:30am, service. Noah’s Event Venue, 5280 Town Square Dr, Plano. Rev Lee Wolak: 972-468-1331. AgapeSpiritualCenter.com.

Sunday Worship: Unity Spiritual Center of Denton Service – 10am, coffee; 11am, service. Unity takes spiritual principles and makes them practical in your life. 6071 New Hope Rd, Krugerville. 214-453-0218. UnityOfNewHope.org.

Sunday Brunch –10am-3pm. Serves up farm-to-table shared plates, 72 taps (wine & craft beer), and a welcoming atmosphere to create a unique dining experience. Craft & Vine, 310 S Oak St, Roanoke. 817-464-8181. CraftAndVine. Restaurant.

Horizon UU Worship Service –10:30am-12pm. Horizon Unitarian Uni-

versalist Church, 1641 W Hebron Pkwy, Carrollton. 972-492-4940. Horizonuu. org.

Mondays

Dairy Farm Tours – Mon-Sat, by appt only. Experience life on a dairy farm with an educational tour including how and what cows are fed, the benefits of grass-crop based feed (silage), the milking parlor, bottle feeding baby calves along with the learning the benefits of drinking raw milk vs pasteurized milk. Everyone gets samples of milk. $7/person age 2 & up. Circle N Dairy, 2074 County Road 446, Gainesville. 940-372-0343. CircleNDairy.com.

Tuesdays

Buddhist Sangha Online – 7-9pm. The meeting of Horizon’s Buddhist covenant group. Meditation and study of the 8-Fold Path. Horizon Unitarian Universalist Church: Horizonuu.org.

Wednesdays

Anu Kri Healing Service – 7-9pm. With Dr. Tricia and Dr. Rusty. Anu (God) Kri (Energy) is a new healing method for the evolution of humanity. Each week we will work with people from the audience. The healing service includes a time for everyone present to participate in healing as we address healing

requests people have submitted online and in-person. Free. Entelechea Center, 1201 International Pkwy, Ste 200, Richardson. 972-792-9900. Entelechea.org.

Thursdays

Meditation Practice – 6-6:30pm. With Dr. Tricia and Dr. Rusty. Meditation is a great way to bring more peace into your life, learn to quiet your mind and be more present. Free. Entelechea Center, 1201 International Pkwy, Ste 200, Richardson. 972-792-9900. Entelechea.org.

Mystic Mandala Meditations – 6:307:30pm. Guided by Vijay Moksha. A non-denominational mindfulness practice to evolve consciousness; to go beyond the mind using the mind itself. MysticMandalaCenter.com.

Fridays

The Joy of Daleth Breathwork – 7-9pm.

3rd Fri. With Dr. Tricia and Dr. Rusty. Access more energy, awaken your potential, resolve stress and anxiety, deepen spiritual awareness, gain clarity of purpose and reconnect to your Divine self. $20. Entelechea Center, 1201 International Pkwy, Ste 200, Richardson. 972-792-9900. Entelechea.org.

Saturdays

The Little Sit – 6am. 1st Sat. If you want to learn how to identify the birds of North Texas, the Little Sit is the perfect way to start. A group of dedicated birders meet once a month at the end of Pad H on the West side of Hagerman National Wildlife Refuge. 6465 Refuge Rd, Sherman. 903786-2826. FriendsOfHagerman.com.

2nd Saturday Bird Walk – 7:30-11:30am. Birders of all skill levels are welcome to join an expert birder as we explore prime birding locations along LLELA’s nature trails. $5/vehicle. Lewisville Lake Environmental Learning Area, 201 E Jones St, Lewisville. Registration required: llela.org.

2nd Saturday Bird Walk – Sept-June. 8-9:30am. Helps beginning and intermediate birders with bird spotting and identification techniques. Included in general admission; free/Heard Museum members. Heard Natural Science Museum & Wildlife Sanctuary, 1 Nature Pl, McKinney. 972-562-5566. HeardMuseum.org.

1st Saturday Nature Walks – 10am-12pm. Monthly naturalist-led nature walk. Each season at LLELA is different, and we never know what we’ll find. All ages. $5/vehicle. Lewisville Lake Environmental Learning Area, 201 E Jones St, Lewisville. Registration required: 972-219-3550 or llela.org.

Blackland Prairie Raptor Center First Saturdays – 10am-2pm. Meet raptors upclose. Take guided prairie hikes. Kids activities. Bring a picnic lunch. Blackland Prairie Raptor Center, 1625 Brockdale Park Rd, Lucas. Erich Neupert: 972-442-7607. BPRaptorCenter.org.

community resource guide

Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide email NAadvertising@NaturalAwakenings.com to request our media kit.

ACUPUNCTURE & INTEGRATIVE MEDICINE

SACRED HEALING ACUPUNCTURE

Kelly Urtiaga, Lac, Dipl. OM 5310 Harvest Hill Rd Ste 135, Dallas SacredHealingAcu.com 214-471-5577

Experience holistic healing at Sacred Healing Acupuncture. Specializing in reproductive health, mental wellness, chronic pain, and micro-needling, we offer acupuncture, cupping, and herbal consultations. Our integrative approach promotes natural balance, well-being, and rejuvenation, providing a sanctuary for your health journey.

ALTERNATIVE WELLNESS VENUES

THE KAVA BARS

14856 Preston Rd #212, Dallas 469-608-5050

109 Industrial St, Denton 940-320-6015

LoveTheKavaBar.com

nights, and special events that make every visit unique. Exerience a different kind of Happy Hour.

BRAIN HEALTH

CERESET PLANO

1033 E 15th St, Plano, 75074 214-892-2273

Plano.Cereset.com

abling it to manage stress more effectively. Cereset sessions jump start the process of re-balancing your brain, and can help issues leading to trouble sleeping, restlessness and anxiety, inability to fo cus or lack of joy. Periodic “tune-ups” provide ongoing support, ensuring long-term brain bal ance. See ad on page 9.

CHIROPRACTIC

NEW STAR CHIROPRACTIC & ACUPUNCTURE

Dr. Zhangping Lu, DC, LAc, MD (China) 425 Maplelawn Dr, Ste 101, Plano 75075 972-519-8488

DFWAcupunctureChiropractic.com

Whole-body wellness center providing chiropractic care, spinal decompression, allergy testing, NAET, IMAET, detoxification, weight loss, hormone balancing, wellness programs and more. All-natural healing, no medication, no surgery.

ECO TOURISM

FOSSIL RIM WILDLIFE CENTER

2299 County Road 2008, Glen Rose 254-897-2960

Fossil Rim Wildlife Center, near Glen Rose, an hour and a half from DFW, is a non-profit conservation center. It’s a haven for endangered species, housing over 1,000 animals from 50 species. Visitors embark on guided or self-guided tours across its 1,800 acres, encountering wildlife up close. Lodging, dining, and educational facilities enhance the experience.

—Miguel Ruiz

EDUCATION

DALLAS COLLEGE 1601 South Lamar, Dallas 214-378-1824

DCCCD.edu

Dallas College has seven campuses, including El Centro, Brookhaven, Mountain View, Eastfield, Richland, Cedar Valley and Northlake. Dallas College serves the region with accredited one and two year certificates, degrees and core credit courses guaranteed to transfer to Texas colleges and universities. We all carry inside us, people who came before us.

THE HOCKADAY SCHOOL

11600 Welch Road, Dallas 214- 363-6311

Hockaday.org

Established almost 100 years ago, The Hockaday School provides a college preparatory educa-tion for girls; from pre-kindergarten to 12th grade, including Boarding school for grades 8-12. With an approximate enrollment of 1,000 students and a 10:1 student teacher ratio, Hockaday students enjoy a 100% acceptance rate to college.

JESUIT COLLEGE PREPARATORY SCHOOL

OF DALLAS

12345 Inwood Rd, Dallas 972-387-8700

JesuitCP.org

Jesuit College Preparatory School of Dallas is a private Catholic institution for young men under the direction of the Society of Jesus. Located in North Dallas, it provides a student-centered education to approximately 1,000 students, grades 9-12. Our students’ average SAT scores exceed the national average by over 200 points.

PARKER UNIVERSITY

2540 Walnut Hill Ln, Dallas 75229 800-637-8337/214-902-2429

AskAdmissions@parker.edu Parker.edu

More patients want alternative methods of treatment that are healthy, holistic and non-invasive. Earning your degree from Parker University in Functional Nutrition, Strength and Human Performance, Integrative Health can put you in position to help them. Offering top level experience and accredited by the Southern Association of Colleges and Schools, the Council on Chiropractic Education, and the Commission of Massage Therapy Accreditation.

ENERGY MEDICINE

POLARAID HEALTH

PolaraidHealth.com 450-486-7888

Polaraid Health offers the revolutionary PolarAid® body tool, inspired by Nikola Tesla and Dr. Georges Lakhovsky. This device supports overall wellness, including sexual health, weight management, joint flexibility, digestive health, and mental calm. Enhance your well-being with PolarAid®. Visit us to discover more about this innovative health solution.

HEALTH CARE

BAYLOR SCOTT & WHITE HEALTH CARE SYSTEM

1-800-4BAYLOR

BaylorHealth.com/CancerCare

We have a network of comprehensive cancer treatment centers throughout Dallas-Fort Worth, offering full range cancer-related and integrative medical services. Whether you want to learn about types of cancer, screenings, prevention, healthy living or support, Baylor is here for you. We offer the experience, expertise and technology you can trust.

PRIMACARE

13 Locations in Dallas-Fort Worth Metroplex 888-286-4603

PrimaCare.com

With 13 Urgent Care Centers, PrimaCare serves the medical needs of area families with courtesy, convenience and compassion. Open 7 days a week with extended hours. No appointment necessary. Most insurance accepted. Use our Call Ahead Service and wait where your want. Open: Monday–Friday 8am-8pm, Saturday–Sunday 8am–5pm.

HERBAL MEDICINE

ACN HERBS AND GREEN TEA LESLIE DUONG

9788 Walnut Street, Suite 108 214-987-8866

ACNHerbs.com

Trained Herbalist, Leslie Duong specializes in traditional herbal remedies and green tea. With over 25 years of experience, she offers personalized herbal consultations, organic herbal medicines, and a wide selection of premium green teas. Committed to natural healing and wellness through high-quality, safe, and effective herbal products. See ad, page 6.

EARTH AND SEA WELLNESS

Khadijah Karriem Earth and Sea Wellness EarthAndSeaWellness.com 469-684-9591

With over 30 yrs. experience in herbs and nutrition, Khadijah Karriem is the founder and CEO of Earth Sea Wellness, which specializes in 100% pure raw organic products from the earth and sea. Whether it's wild crafted sea moss gels, medicinal teas and tonics, skincare or body care. Earth and sea wellness is your one stop for all your wellness needs. See ad, page 23.

HOLISTIC DENTISTRY

FLOURISH DENTAL BOUTIQUE

Dr. Toni Engram

415 State St #800, Richardson 75082 469-676-2777

Flourish.dental

At Flourish Dental Boutique, we believe the best dentistry is often the least dentistry. We help your body thrive on its own with therapies that enrich and empower its natural healing processes. As a holistic and biological dental practice, we choose safe materials and treatment protocols with special attention to your nutrition and overall wellness.

KOZLOW & ROWELL

Dr. Philip Kozlow

Dr. Josh Rowell 5050 Quorum Dr, Suite 300, Dallas 972-458-2464

DallasDentist.net

We strive to provide healthy, green alternatives for our dental patients by providing digital X-rays, mercury safe restorative options and chemical free dental hygiene products. Committed to total body wellness while avoiding the use of toxic materials, and continuing education to ensure treatments are up to date and effective in a kind and caring environment. See ad, page 27.

LYNN DENTAL CARE

Dr. D. Brock Lynn 6190 LBJ Freeway #900, Dallas 972-934-1400

LynnDentalCare.com

Practicing dentistry for over 38 years, specializing in periodontics, Dr. Lynn is board-certified and a diplomate of the American Board of Periodontics and Dental implants. He practices dentistry with a holistic approach and is a member of the International Academy of Oral Medicine &Toxicology as well as the American Academy for Oral Systemic Health. See ad, page 3.

HOMEOPATHY

HEALTHY HEALING ARTS/HPWWC

Cathy May Lemmon, Ph.D. Hom, LCPH, BA 469-383-8442

Cathy@HPWWC.org

HealthyHealingArts.com

Homeoprophylaxis (HP), a part of Homeopathy, is a major part of Cathy Lemmon’s practice at Healthy Healing Arts. HP has been used worldwide for hundreds of years with a success rate of over 90% to help fight off disease. Lemmon uses an energetic, nontoxic means of promoting immunity in a safe and natural way.

INTEGRATIVE MEDICAL

DR. CARLOS CHAPA, ND, OMD, L.AC, PH.D

1320 W. Walnut Hill Ln, Irving 18601 LBJ #501, Mesquite 972-444-0660

DrChapa.com

Trained in Asia, graduated from a Korean University, Dr. Chapa holds a Naturopathic Doctorate Degree and a PhD in Eastern Medicine specializing in Neurological issues. A former medic/nurse since 1995, this unique training has given confidence from many Physicians to refer their patients. Dr. Chapa is founder and medical director of AIMC established in 2009.

ENVIRONMENTAL HEALTH CENTER DALLAS

Dr. Elizabeth Seymour, MD 399 Melrose Dr., Suite A, Richardson 214-368-4132

EHCD.COM

A nationally recognized medical facility specializing in the relationship of health and disease to environmental factors. Thorough investigation is made to determine the cause and correlation of the patent’s disease process to environmental factors. A leader in the field treating mold exposure/sensitivity; oil spill, pesticides and chemical exposure; chemical sensitivities, immune dysregulation and much more.

JOHNSON MEDICAL

ASSOCIATES

Dr. Alfred R. Johnson, D.O. 997 Hampshire Lane, Richardson 972-479-0400

JohnsonMedicalAssociates.com

Johnson Medical Associates is a state-of-the-art medical clinic offering comprehensive medical services aimed at finding the cause not just treating the symptoms. Dr. Johnson is a doctor of internal medicine with 35+ years of experience in areas of chronic illness, toxic exposures, allergies and the use of hyperbaric oxygen therapy to address a multitude of conditions. See ad, page 11.

TENNANT INSTITUTE FOR INTEGRATIVE MEDICINE

Dr. Jerry Tennant MD, Medical Director 35 Veranda Lane, Ste 100, Colleyville 972-580-1156

TennantInstitute.us

Providing traditional “standard-ofcare” medicine using prescription as well as complementary medicine. Recognizing that the human body is not simply a collection of independent parts but rather an integrative whole -we treat it that way. Conditions treated include chronic fatigue syndrome, fibromyalgia, macular degeneration and glaucoma, as well as thyroid support, adrenal support, hormone replacement. essential oil therapy and hyperbaric oxygen therapy.

TRULY HEALTHY MD

Dr. Monica Jauregui, M.D. IFMCP 945-286-5711

TrulyHealthyMD.com

Info@trulyhealthymd.com

Known as “America's Medical Detective,” our functional medicine practice specializes in uncovering root causes of health issues. With advanced diagnostics, personalized plans, and a Health Restoration Membership, we treat conditions like hormone imbalances, Lyme, long COVID, leaky gut, irritable bowel syndrome, Lyme and co-infections, long COVID, mold and other environmental illnesses, autoimmunity. Financing options available.

WILLOWBEND HEALTH & WELLNESS

Dr. Phyllis Gee, MD 4601 Old Shepard Pl, Bldg. 2, Ste. 201, Plano 469-361-4000

WillowbendHealthAndWellness.com

With 30 years of practice, empowerment and whole health are centerpieces of our care. Our goal is finding and treating the root cause of your symptoms to restore your health utilizing regenerative medical practices. We address functional wellness, sexual wellness, weight management. We do functional health testing. Call for appointment. See ad on page 9.

LONGEVITY MEDICINE

DR. JEFFREY GLADDEN, MD 16633 Dallas Pkwy #100, Addison 972-310-8916

GladdenLongevity.COM

Board certified in Interventional Cardiology. Dr. Gladden specializes in age management, regenerative medicine, and personalized health optimization. With over 30 years of experience, he offers advanced therapies including stem cell treatments, hormone optimization, and functional medicine. Dedicated to maximizing longevity and healthspan for his patients. Author of 100 is the New 30.

PAIN MANAGEMENT

SENERGY MEDICAL GROUP

9901 Valley Ranch Pkwy East, Ste 1009 Irving 972-580-0545

Biomodulator@senergy.us Senergy.us

We are the exclusive distributor of the patented Tennant Biomodulator® PLUS & PRO. These FDA accepted non-invasive devices are designed to offer an affordable, drug free, user-friendly option for the indicated use of symptomatic relief for chronic, severe or intractable pain; and adjunctive treatment in managing post-surgical and post-traumatic pain.

PASTUERED MEATS

BOIS D'ARC MEAT COMPANY

13849 E. FM 1396, Windom, TX BoisDdarcMeatCo.com 617-314-1349

Bois D'arc Meat Company provides high-quality, locally-sourced meats. All our cattle, pigs, chickens and turkeys are raised entirely on pasture, are 100% non-GMO and no herbicides, pesticides or chemicals are applied to the land. We offer a variety of cuts and custom butchering services to meet all your needs. Visit us for the finest meats.

PHARMACY

ABRAMS ROYAL COMPOUNDING PHARMACY

8220 Abrams Rd, Dallas 214-349-8000 4904 W. Park Blvd, Plano 972-599-7700 ARP-RX.com

Family owned and operated since 1980, with more than 135 years of combined experience. Our pharmacists work to provide proactive solutions to restore health and wellness. We work as trusted partners with physicians and patients to develop targeted treatment plans and customized wellness programs for your unique needs. Pharmacy Compounding. Accreditation Board (PACB) certified. PSY CHTHE

RESTAURANTS

CELEBRATION RESTAURANT 4503 West Lovers Lane, Dallas 214-351-5681 CelebrationRestaurant.com Food You

SPIRITUAL

CONCORD DALLAS CHURCH

6808 Pastor Bailey Dr, Dallas 214-331-8522

ConcordDallas.tv

Concord Dallas is the church that grows people. Their core values are passion for Christ, passion for people and catalyst for change. Services are Sundays at 8:00am, 10:00am, 12:00pm and online at Streamingfaith.com. Mid-week service is Wednesdays at 7:00pm. Reverend Bryan L. Carter, Senior Pastor.

UNITY CHURCH OF SACHSE

5502 Ben Davis, Sachse 972-984-8946

UnityOfSachse@gmail.com

UnityOfSachse.com

We teach positive psychology based on Spiritual teachings of Jesus. Services are held Sundays at 11:30am. Join us as we share truths and principles to help along your spiritual journey. Each week’s message and all events are posted on our website for your convenience. Spiritual counseling and positive prayer available.

SUPPLEMENTS AND NUTRITION

TOTAL NUTRITION & CBD

5706 E Mockingbird Ln, Dallas, TX 75206 469-334-0006

TotalNutritionMockingbird.com

Discover the power of natural wellness through our wide selec-

tion of premium vitamins, supplements, bodybuilding products and CBD products including chocolates, pain cream, flowers+ cryotherapy. Family owned and operated, our expert staff provides personalized guidance to support pain relief, stress management, and overall health. Elevate your well-being with high-quality, lab-tested solutions tailored to your individual needs.

THERMOGRAPHY THERMOGRAPHY

THERMOGRAPY CENTER OF DALLAS 5220 Spring Valley Rd #LL-40, Dallas ThermographyCenter.com 214-352-8758

All symptoms have an origin story and we get to the root of yours. Using radiation-free technology we can identify your symptom’s origin story and exactly what needs to change internally and how it will remedy your symptoms. We then recommend medical grade natural products to help you heal the root cause easily and organically. See ad, page 5.

WELLNESS CENTERS

ROCKWALL COMPLETE HEALING & WELLNESS

2455 Ridge Road, Suite 151, Rockwall 972-771-8900

RockwallColonics.com

“Our goal is to offer our community high-quality wellness services in an exceptionally comfortable and healing environment. We know that time-honored healing traditions-Massage, Young Living Raindrop Therapy, Chiropractic, iV therapy, Juicing and Colonics work. RCW offers all of these things, come visit us and begin your journey to optimum wellness. See ad, page 29.

YOGA

CRESCENT YOGA STUDIO & ECO-BOUTIQUE

Dawn Harris, RYT500 306 W Ave F, Midlothian 214-817-8597

CrescentYogaStudio.com

Ellis county’s premier yoga studio and eco-boutique offers a variety of weekly classes, specialty workshops, private yoga and reiki sessions as well as natural health and wellness events. Come feel your stress and tensions away. New student intro offer: 2 weeks unlimited Yoga for $20. Empowering a healthy lifestyle.

and

grass fed beef. Come in today, order in or take-out. See ad, page 27.

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