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Greetings, Natural Awakenings family,
Can you believe 2025 is already moving at such a fast pace? As I listen to various conversations around me, I keep hearing about National Quitters Day—the second Friday of January, when many people abandon their New Year’s resolutions. I have to admit, I wasn’t familiar with this concept until recently. Alongside this, we’ve been facing devastating events, from the wildfires in California to mass shootings, unusual weather patterns, and, depending on your perspective, yet another challenging political season. Many of you may have entered 2025 with a significant loss—whether it’s a loved one, a pet, a job or a relationship.
In the midst of all of this, it’s easy to feel overwhelmed. But I encourage you to look for the silver linings. There is always something to be grateful for, no matter how small. Each day, I challenge us all to find at least three things we’re thankful for. Let’s embrace an attitude of gratitude. The good still outweighs the bad, and we have the power to shift our focus toward what uplifts us.
One area we can all focus on this month is our health—February is designated as Heart Health Month. This time serves to raise awareness about better ways to care for our hearts, including managing blood pressure, cholesterol and blood sugar levels. However, I believe many heart issues stem from emotions like anger, hate, sadness, grief, guilt, shame and resentment.
If you’re struggling with emotions that impact your health, especially your heart, I encourage you to seek help from a mental health counselor or therapist. While practices like prayer, meditation or seeking guidance from your church community are valuable, a professional therapist is equipped to guide you without bias or judgment, helping you find a path forward.
One of my favorite songs is “A Heart That Forgives,” by Kevin LeVar. It speaks to the power of forgiveness—love, compassion and goodness—especially when the people closest to us hurt us the most. As the song beautifully states, “Cause the heart that forgives is the heart that will live, totally free from the pain of the past.” Forgiveness is truly a blessing—a path to freedom.
Is there someone or something you need to forgive to find peace and healing? Perhaps that someone is you.
Peace, love and healing,
Enjoy Live Music Under the Stars at SCSM
Join the Cupid’s Chase 5K in Columbia and Make a Difference
On Saturday, February 8, from 10 a.m. to noon, Community Options Inc. invites runners, walkers, rollers (including baby strollers and wheelchairs) and sponsors to raise funds that support individuals with disabilities at the 17th annual Cupid’s Chase 5K, held at Maxcy Gregg Park. Early registration is encouraged to secure an early-bird discount and guarantee a Cupid’s Chase shirt.
Location: 1806 Blossom St., Columbia. For more information and to register, visit RunSignUp.com/race/sc/columbia/cupidschase5kcolumbia.
Empower and Inspire at Leap of Love’s Second Annual Event
Leap of Love will host its second annual Leap of Love educational event on Saturday, February 8, from 11 a.m. to 1 p.m. at Meadowlake Park, in Columbia. The community uplift event aims to inspire and empower youth by fostering healthy relationships through education and community engagement. The 2025 Teen Dating Violence Awareness Month theme, Respect That, underscores the profound impact of respect in relationships. By focusing on effective communication and love languages, the theme encourages teens to embrace respect as both a mindset and a deliberate action—emphasizing dignity, attentive listening, and honoring boundaries as essential components of healthy relationships.
Location: 600 Beckman Rd., Columbia. For more information, email LeapOfLoveSC@gmail.com.
The South Carolina State Museum (SCSM) will host the next event in its Constellation Concerts series on Thursday, February 20, from 6:30 to 10 p.m. Guests are invited to experience live performances under the stars in the museum’s observatory. This month’s featured performer is Death Ray Robin, an alt-R&B act featuring Black-Korean vocalist Desirée Richardson and a rotating cast of instrumentalists from Columbia. Best known for her mellifluous soprano and straightforward yet poetic pop sensibilities, Richardson vacillates between genres, writing about themes of self-preservation, identity, revenge, forgiveness and hope.
In addition to enjoying the performance, attendees can also view the night sky through the observatory’s historic 1926 Alvan Clark telescope, weather permitting, with sights like the Moon and Saturn visible. Wine and beer will be available for purchase, and complimentary light snacks will be provided.
Cost: $20, general public; $16, museum members. Location: 301 Gervais St., Columbia. For more information and to purchase tickets, visit SCMuseum.org/events/constellation-concert-series-music-observatory.
Enjoy Free Fridays at Riverbanks Zoo All February Long
Richland and Lexington County residents can enjoy free general daytime admission to Riverbanks Zoo and Garden every Friday in February (proof of residency required).
Location: 500 Wildlife Pkwy., Columbia. For more information, call 803-779-8717 or visit Riverbanks.org.
Annual Conference
The South Carolina African American Heritage Commission (SCAAHC) will host its annual conference on Saturday, February 22, from 8 a.m. to 4 p.m. at the S.C. Archives and History Center. Featured thematic panels related to African Americans in South Carolina will include Food and Foodways, Reconstruction Era, Gender and Social Movements, Methods for Preserving Black History and more.
Cost: General, $40; senior, $20; student, $15. Location: 8301 Parklane Rd., Columbia. For more information and to register, visit scaahc.org.
Experience the Thrill of Ringling Bros. and Barnum & Bailey Circus
Ringling Bros. and Barnum & Bailey will bring their reimagined edition of The Greatest Show on Earth to Colonial Life Arena, in Columbia, for five performances from Friday, February 7, through Sunday, February 9. Produced by Feld Entertainment, this iconic production, designed for today’s families, features 75 performers from 18 different nationalities and showcases more than 50 exhilarating circus acts in a fastpaced, action-packed two-hour show.
Location: 801 Lincoln St., Columbia. For more information, including cost and show times, visit ColonialLifeArena.com.
Walking
Tour
Historic Columbia invites the community to discover the rich history of the Arsenal Hill neighborhood during a guided walking tour on Sunday, February 23, from 1 to 2:30 p.m. Located at the highest elevation in downtown Columbia, Arsenal Hill was named for the military academy established there in 1842. The area became a desirable residential area for white elites during the antebellum era and then for middle- and working-class Black residents during the late 19th and 20th centuries.
Participants will learn how these residences, combined with spiritual, educational and governmental institutions, resulted in an eclectic mix of architecture as well as dynamic community histories. The tour will last approximately 75 minutes and includes standing and walking approximately 1 mile on neighborhood sidewalks. The tour will begin and end at Arsenal Hill Community Center.
Cost: $5 for members, $10 for nonmembers, free for all youth 17 and under. Location: 1800 Lincoln St., Columbia. For more information and to purchase tickets, visit HistoricColumbia. org/events/2025/2025-02/arsenal-hill-walking-tour
Feel the good feels (watch a funny movie or tv show, spend time with loved ones, do something you love to do).
Make an appointment for the Heart Sound Recorder at About Your Health (discover the nutrition your heart may need to function better).
Helping couples make informed decisions about their reproductive health, Best Prep for Pregnancy is a five-day online event and expo from March 25 through 29, featuring more than 30 experts and exhibitors. Attendees will gain insights into the root causes of female and male infertility, and learn about a whole-health approach to optimal fertility that protects parents and their babies. This immersive conference will offer a wealth of vital tips and solutions for those trying to conceive naturally or with the help of in vitro fertilization (IVF) or egg freezing.
“Combining traditional and modern medicine offers a holistic approach to fertility, enhancing the chances of conception," says event host Dr. Susan Fox, a specialist in reproductive health with more than 23 years of experience. She will be joined by other notable speakers, including Dr. Sarah Green, a leading advocate for integrative fertility methods, and Dr. James Patel, a specialist in egg freezing and IVF technologies.
Sponsored by KnoWEWell and Natural Awakenings magazine, the event will include individual talks, interactive workshops and exhibitor presentations. Participants will have the opportunity to engage with professionals, ask questions and connect with others on similar journeys.
For more information or to register, visit BestPrep4Pregnancy.com.
You are more powerful than you know; you are beautiful just as you are.
—Melissa Etheridge
Take the Plunge for a Cause at the Lake Murray Polar Plunge Law Enforcement Torch Run (LETR) officers will host the 2025 Lake Murray Polar Plunge on Saturday, February 8, from 10 a.m. to noon at Lake Murray Public Park. The annual event raises funds for Special Olympics South Carolina, helping to provide year-round sports training and competition for athletes with intellectual disabilities. Proceeds from the plunge support Special Olympics athletes in achieving their goals, living healthier lives, and fostering a sense of inclusion in the community. LETR officers and participants will be “freezin’ for a reason” to make a difference.
Location: Hwy. 6 at Corley Mill Rd., Lexington. For more information, including cost, visit so-sc.org/event/lake-murray.
Uncover Hidden History at Heat and Hardship Webinar
On Wednesday, February 5, from noon to 1 p.m., join Historic Columbia Curator of History Becca Woodruff and University of South Carolina Distinguished Professor of History Mark Smith for a discussion on the new exhibit, Heat and Hardship: The Hidden Labor of Enslaved Cooks. Funded by South Carolina Humanities, the exhibit relies heavily on audio and tactile interactives to give visitors a true sensory experience in the Robert Mills House. Woodruff and Smith will explore themes, research and the implementation of new technology during this free virtual webinar. For more information, call 803-252-7742, ext. 23, or register to receive the link at Reservations@HistoricColumbia.org.
Shuck Oysters for a Good Cause at the Wishful Shuckers Oyster Roast
On Saturday, February 22, from 6 to 11 p.m., MakeA-Wish South Carolina will host its third annual Wishful Shuckers Oyster Roast & Silent Auction at The Coop, in Columbia. The event will bring together the community to raise funds for Make-A-Wish South Carolina, helping grant life-changing wishes for children with critical illnesses.
Over the past two years, the event has raised more than $56,000, bringing hope, strength and joy to children and their families. This year, organizers aim to make even more dreams come true. Attendees will enjoy great food, live entertainment and the chance to make a lasting impact.
Cost: General admission, $60; VIP experience, $125. Location: 1100 Key Rd., Columbia. For more information, visit ExperienceColumbiaSC.com/ event/3rd-annual-wishful-shuckers-oyster-roast-and-silent-auction/72061.
The Cost of the Vote: A Conversation With Carolyn Click
Join Historic Columbia for a talk and book signing with Carolyn Click on Thursday, February 13, from 5:30 to 7 p.m. at the Boyd Foundation Horticultural Center, in Columbia. Click’s new book, The Cost of the Vote: George Elmore and the Battle for the Ballot, centers on George Elmore and the activists and lawyers that successfully challenged the all-white primary in South Carolina. Although Elmore’s court challenge would prove successful, he paid a steep personal price.
Historic Columbia members will be particularly delighted by Click’s ability to bring to life Columbia and its Black leaders during the 1940s, who, as Harvard Law Professor Randall Kennedy noted, “accomplished much in the face of frightening resistance.”
Books are available for preorder with registration and will be for sale on-site before the talk. Historic Columbia members receive a 30 percent discount on all USC Press books.
Cost: This event is free and open to the public; however, registration is required. Location: 1615 Blanding St., Columbia. For more information and to register, visit HistoricColumbia.org/ events/2025/2025-02/columbia-conversations-cost-vote.
Get Active With Cardio Drumming at Lowman Wellness Center
On Thursday, February 6, from 11 a.m. to noon, the Lowman Wellness Center, in Chapin, will wrap up its Winter Wellness Series with a free cardio drumming class. This high-energy, fun workout combines drumming and cardio to the rhythm of music, boosting heart rate, improving rhythm, and strengthening the upper body and hand-eye coordination—all while burning calories. Participants will use stability balls and drumsticks for this dynamic session.
Location: 2101 Dutch Fork Rd., Chapin. For more information, contact Beth McLean at 803-451-7446 or EMcLean@ TheHeritageAtLowman.org.
Long-Term Health of Cesarean Babies
According to the March of Dimes, nearly a third of live births in the United States are by Cesarean section (C-section), posing increased risks of health problems such as obesity, Type 2 diabetes, asthma and allergies. Scientists suspect that the lack of exposure to the microorganisms in the mother’s vagina during birth may be the reason. Vaginal seeding by wiping a newborn’s skin, nose and mouth with the mother’s vaginal microbes can make the skin and gut microbiome of C-section infants more similar to vaginally delivered babies, but the long-term impacts on health have not been determined.
A study on mice published in the journal Cell may be the first evidence of the positive effect of vaginal seeding on metabolic health. The researchers found that mice that received fecal transplants from babies exposed to vaginal seeding had more diverse microbiomes a few weeks after the transplant. In addition, male mice that received fecal transplants from babies exposed to vaginal seeding had less abdominal fat than male mice with transplants from babies not exposed to vaginal seeding. Increased abdominal fat has been linked to increased risks of obesity, Type 2 diabetes and heart disease.
Diet To Reduce Biological Age
A study published in BMC Medicine compared the effects of a vegan diet versus an omnivorous diet on the biological age of 21 pairs of healthy, adult identical twins. The study comprised two four-week phases: delivered meals and self-provided meals. The participants also received nutritional education about choosing minimally processed foods and building balanced plates. Food intake details were captured at the start of the study and again at week four and week eight. Blood tests were taken at the beginning and end of the study to measure DNA methylation, a marker of biological age. Only the vegan group showed a reduction in biological age, with an average reduction of .63 years after eight weeks on the diet. Reductions in the estimated ages of the heart, hormone, liver, inflammatory and metabolic systems were also noted.
Binaural Beats To Lower Anxiety
A binaural beat is an auditory illusion created by the brain when two different tones are played in each ear simultaneously, creating the perception of a third tone. Listening to binaural beats may help train the mind to increase creativity, enter a meditative state, reduce anxiety or improve mental focus.
A Turkish study published in the Journal of Integrative and Complementary Medicine investigated the effect of using binaural beats with patients undergoing a sedation-free upper gastrointestinal endoscopy. Forty-eight patients in the binaural beats group wore headphones and listened to music 15 minutes before the endoscopy, and the control group of 48 patients was given no pre-procedure treatment. The binaural beats group experienced significantly lower anxiety and better tolerated the endoscopy procedure than the control group.
Tatiana
Dyuvbanova/CanvaPro
Pheelings Media from Getty Images/CanvaPro
Ice-Free Arctic Day
An article in the journal Nature Communications predicts that the first ice-free day in the Arctic Ocean could come as early as 2027, which would be the first visible transition from a white Arctic Ocean to a predominantly blue body of water during the summer. Conditions for an ice-free Arctic Ocean arise when there are less than 1 million square kilometers of ice. While other studies have estimated that the mean ice cover may be less than 1 million square kilometers by September 2050, this research was focused on determining when the first day might occur.
To make their prediction, the scientists used climate models that simulate trends in global temperatures and Arctic sea ice concentrations. They warn that the only way to avoid an ice-free day within this decade is to cut emissions fast enough to cap global warming at 1.5 degrees Celsius. An ice-free Arctic Ocean in the summer is expected to warm the upper ocean and accelerate climate change. Such a change could induce more extreme weather events around the globe and negatively impact the Arctic ecosystem, from zooplankton to the polar bear.
Wasps for Pest Control
Ground-nesting and paper wasps are invasive species in New Zealand, and it is believed that they arrived in the country in crates of aircraft parts from Europe after World War II. Since then, their populations have exploded due to abundant food sources and a lack of natural predators. Researchers are studying the use of paper wasps in controlling caterpillar populations, a common pest in agriculture. The researchers found the wasps consumed the caterpillars on produce in just a few hours in a controlled setting.
The next experiments will include placing the small paper wasp nests near agricultural fields with caterpillar infestations to see if the wasps can manage the pests. If successful, deploying wasps for pest control would mitigate the use and risks associated with agricultural chemicals, promote biodiversity and reduce soil and water contamination. New Zealand currently uses more than 5,000 tons of pesticides annually.
Phasing Out Dry-Cleaning Chemical
In December 2024, the U.S. Environmental Protection Agency (EPA) announced a 10-year phaseout for the use of perchloroethylene (PCE), although most uses will be fully phased out in less than three years. PCE is a solvent used for consumer applications, such as brake cleaners and adhesives, as well as for industrial uses, such as dry cleaning, the production of refrigerants and the processing of petroleum at refineries.
Newly acquired dry-cleaning machines are prohibited from using PCE after six months. The compliance dates for machines that are already in service vary depending on the type of machine; older models will be phased out sooner. Many dry cleaners have already begun the transition to alternative products. The EPA rule is intended to eliminate the health risk to people that work in dry-cleaning facilities. A 2009 study published in the Journal of Environmental and Public Health found that people living in buildings with a dry cleaner had higher rates of kidney cancer.
February 14 is a time to celebrate romantic and platonic love among friends, family, coworkers, teachers, pets and significant others. Expressions of affection and adoration are traditionally made through the exchange of cards, flowers, candy and other gifts, prompting consumers to spend nearly $26 billion in 2024, according to a survey by the National Retail Federation and Prosper Insights & Analytics. This Valentine’s Day, say “I love you” with one of these heartfelt, do-it-yourself crafts that are easy on the planet and the wallet.
Recycled Heart Wreath
Paint six to 10 toilet paper tubes red and let them dry. Flatten the rolls and cut them into four equal-sized rings. Indent each ring to shape it into a heart and arrange them into a larger heart shape. Glue the pieces together and allow them to dry for several hours. Then, make holes on the top of the large heart—one on each side—thread a piece of twine or string through the holes and secure it to make a hanger for the wreath.
Thumbprint
Heart Jar
Use empty jars to make upcycled vases for flowers. Wash and dry the containers, then paint the exterior with white acrylic or spray paint. When the paint is fully dry, create heart shapes on the jar using a finger dipped in red or pink paint. After the hearts dry, spray the jar with a clear sealant to protect the art. Fill the jars with flowers and deliver them to that special Valentine.
Birdseed Ornament
An ideal gift for any bird lover, this heart-shaped ornament is a delicious treat for feathered friends. Following the directions on the packaging, dissolve two packets of gelatin in hot water. Add oneand-a-half cups of birdseed to the gelatin and stir thoroughly. Place parchment paper and heart-shaped cookie cutters on a baking sheet. Pour the birdseed mixture into the molds and press down. Place a piece of straw near the top of the mold to create a hole for the string. Put the baking sheet with the ornaments in the refrigerator for 24 hours. After the ornaments have fully hardened, remove the straw and thread a piece of twine through the hole, tying it so the ornaments can be hung outside for birds to enjoy.
Melted Crayon Hearts
Having kids means there are usually broken crayons everywhere. Use the pieces to
make a new, colorful, heart-shaped crayon. Collect the old crayons, remove any labels and break them into small pieces. Heat the oven to 200° F. Overfill heartshaped silicone baking molds with broken crayon (they will condense as they melt). Place the molds on a baking sheet in the oven for 25 minutes or until the crayons are melted. If after 25 minutes the crayons are not melted, raise the temperature to 225o F and bake for an additional five minutes, watching carefully to ensure they do not burn. Once thoroughly melted, remove the molds from the oven and let cool completely. Then carefully remove the colorful crayons from the molds.
Sarah Throckmorton from Getty Images/CanvaPro
Foot Savi
More Than a Shoe Store
by Tiana Tarver
Since 2001, Murraywood Centre has been home to one of Columbia’s premier foot care stores, offering a blend of fashion, comfort and specialized foot care solutions. Owners Sion and Zoe Owen purchased the business in February 2013, continuing its legacy while expanding its offerings to include therapeutic footwear, medical equipment and specialized foot care services. Foot Savi started as a franchise, but as the business evolved beyond that model, the Owens made the bold decision to exit the system in 2020—at the height of the global pandemic.
“When you are an entrepreneur, you must be able to make bold decisions,” says Sion Owen. Zoe Owen adds that their focus has always been comfort footwear, noting, “We were one of the first to introduce European brands not typically found in department stores at the time.”
Foot Savi sets itself apart with therapeutic shoes for individuals with diabetes and other foot conditions. The business also features a med spa offering medical pedicures, reflexology massages and compression therapy for vein insufficiency. Additionally, it provides durable medical equipment (DME) to support mobility at home. As a board-certified, accredited facility, Foot Savi accepts Medicare, Tricare and Blue Cross and Blue Shield for DME items, including diabetic shoes, orthotics and bracing.
Sion Owen, a certified orthotist, has worked with diabetics since 1993, when Congress passed the Therapeutic Shoe Bill. “I started my own DME company in 2010, and in 2013, I purchased Foot Solutions, a shoe store franchise in Murraywood Centre,” he says. “From there, my inspiration was to create a medical boutique offering fashion, fit and function for people with lower extremity needs.”
Unlike traditional shoe stores, Foot Savi conducts thorough foot assessments using advanced scanning technology to measure pressure points and arch types, ensuring the right fit. “We have a large orthotic lab that can create and modify orthotics and inserts that complement the foot, off-load pressure points, and accommodate issues,” says Sion Owen. Zoe Owen adds, “Our store isn’t just for people with foot issues. We have styles for younger people, and we also carry accessories to complete the look.”
“Our most rewarding experience as independent shoe store owners is that we can bridge our love for helping clients with fun styles and outlooks in footwear,” says Zoe Owen. “One shoe can literally change someone’s life—like Cinderella.”
To celebrate their anniversary, Foot Savi will be offering specials all February long.
Foot Savi is located at 7001 St. Andrews Rd., in Columbia. For more information, call 803-781-1230 or visit FootSaving.com. See ad, page 15.
Chocolate Champions
Benefits of Dark Chocolate and Cacao
by Marlaina Donato
Ancient Mayans prepared beans from the cacao tree, mixed with spices, to make a ceremonial drink that was both sacred and medicinal for them. Today, the market is filled with all sorts of chocolaty treats, but dark chocolate is the low-sugar, nutritional superhero that tickles the tastebuds, boosts the production of mood-enhancing endorphins and delivers flavanols, the antioxidant compounds linked to improved cardiovascular health.
“Chocolate affects us deeply when it comes to our emotions. This is why you get it when you are sad, when you are happy or when you want to show your love. Chocolate doesn’t just hit the heartstrings, it’s also scientific,” says Chris Davis, a private chef and third-generation cocoa devotee from Belmont, North Carolina, who is passionate about the ingredient’s sweet and savory potential.
The benefits of dark chocolate can be traced back to its high flavanol content. Researchers have discovered that this antioxidant supports the production of nitric oxide, which is crucial for improving circulation, relaxing blood vessels and lowering blood pressure. Flavanols have also been shown to increase insulin sensitivity, which could reduce the risk of diabetes. Observational studies have shown that indulging in one or two small squares (approximately six grams) of high-quality chocolate daily reduces the risk of mortality from heart disease.
How Chocolate Is Made
Chocolate production involves a complex set of steps, beginning with a cacao pod that is
larger than the palm of a hand. The seeds inside this pod are fermented, dried and roasted to create cocoa beans, which are comprised of nibs, cocoa butter and an outer shell. The nibs are ground and refined to produce cocoa solids, and the shell is ground into cocoa powder. The most beneficial dark chocolate contains 70 to 90 percent cocoa solids with minimal added sugar and no artificial ingredients such as alkali, a flavor enhancer that greatly diminishes flavanol content.
Another nutritional powerhouse is cacao powder, which is made from raw cacao beans and nibs that are fermented and roasted at much lower temperatures than the beans used to make cocoa powder. Although it is more bitter, cacao powder retains more of
the bean’s original nutritional value, including flavonoids and antioxidants.
Therapeutic Indulgence
“Rich in B vitamins, cacao is full of minerals such as calcium, copper, magnesium, phosphorus, potassium, copper and zinc,” says Sara Ratza, from Tarpon Springs, Florida, a clinical herbalist, health practitioner and author of Drinking Chocolate: Ancient Traditions for Modern Healing. “Traditionally, cacao is given to help raise serotonin and level out dopamine, so the Indigenous people share cacao to help those dealing with addictions. Cacao contains hundreds of chemical compounds such as phenethylamine, which is associated with the production of endorphins in the brain.”
According to Ratza, theobromine, cacao’s main chemical constituent that many confuse for caffeine, has psychological effects that enhance mood. Cacao was an important part of her own emotional healing while she grieved the loss of both her brother and father. During the COVID pandemic, she owned and operated a brick-and-mortar chocolate factory and shop. “The stories of people coming in and dealing with the trauma of the time is forever ingrained in my heart,” she recalls.
Ratza recommends using cacao in the form of nibs or powder from reputable sources. “If your chocolate has transparency of the origin and/or farm, generally you are buying a higher-quality product,” she explains. No matter how we revel in dark chocolate or cacao, it is important to opt for the “fair trade” certification that ensures the product was manufactured without child labor and at a fair wage for workers.
The Savory Side
For most of us, our love affair with chocolate is based on its sweet form, but a whole world of gourmet fare celebrates its versatility beyond the candy bar or smoothie. For Davis, “The magic truly happens when applied in a savory way. There is a whole other flavor profile to chocolate before sugar is added to it when you want to add an earthy depth to a dish or add smokiness to a protein. Almost any sauce I make with wild game, red meat or red wine I will add a bit of cacao to give it the flavor and color that no other ingredient will come close to.” One of his favorite Mexican recipes is mole, a rich and savory sauce made from chilis and chocolate.
Opening Our Hearts to Chocolate
Ratza believes that consuming chocolate takes us on a journey, if we allow a little time for it to transport and transform us. “Cacao almost forces you to slow down,” she says. “It is important to sit and close your eyes as you sip a cup of cacao or let a piece of chocolate melt on your tongue.”
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodsmoke.com.
Dean Drobot/CanvaPro
CHOCOLATE CHERRY VINAIGRETTE
YIELD: 1 QUART
As a salad dressing, this pairs wonderfully with goat cheese, mozzarella or feta, as well as almonds, pecans, dried cranberries, avocado or beets. It is also delicious drizzled over chicken or white fish, such as grouper.
1 cup fresh cherries, pitted
3 Tbsp cocoa powder
1 tsp ground cinnamon
2 sprigs fresh thyme
¾ cup apple cider vinegar
2 Tbsp lemon juice
½ cup honey
2 Tbsp whole-grain mustard
1½ cup extra-virgin olive oil
1 tsp salt plus more to taste
Place cherries and honey in a blender and blend until smooth. Add cocoa powder, salt, vinegar, lemon juice, mustard, cinnamon and thyme, and continue blending. Add the oil to the blender in a slow and steady pour until the dressing thickens and fully emulsifies. Will remain fresh for two weeks in the refrigerator.
Recipe courtesy of Chris Davis.
CHOCOLATE-BRAISED SHORT RIBS
YIELD: 4 SERVINGS
2 lb short ribs (boneless or bone-in)
1 celery stalk
1 carrot
1 yellow onion
6 garlic cloves
2 Roma (plum) tomatoes
3 sprigs rosemary
1 cup tomato paste
Cut up all of the vegetables and set aside.
¾ cup cocoa powder
1 bottle red wine
2 to 3 cups chicken stock
¼ cup apple cider vinegar
3 whole cloves
Salt and pepper
Oil for cooking
Generously season all sides of the short ribs with salt and pepper. Heat a large Dutch oven or braising pan and add enough oil to coat the bottom of the pan. Carefully sear all sides of the short ribs until brown. Remove the ribs and set aside. Add the vegetables to the pan. Cover the short ribs with the tomato paste and add the ribs back into the pot on top of the veggies.
Deglaze the pan with the entire bottle of red wine and add enough chicken stock to cover the short ribs. Add cocoa powder, rosemary, cloves and vinegar, and mix until the cocoa powder is dissolved.
Cover the pan and carefully place it in the oven for six hours at 250° F. Once cooked, remove the short ribs and strain the leftover mixture into a bowl to discard the veggies and rosemary sprigs (except carrots, if desired). Add strained liquid and short ribs back into the pot and serve.
Recipe courtesy of Chris Davis.
Courtesy Chris Davis
Courtesy Chris Davis
CHILI AND COCOA SPICE MIXTURE
YIELD: 1 CUP
This can be sprinkled on anything, but it is especially good on steak, chicken, fish or shrimp.
½ cup cacao nibs
2 dried chilis
1 Tbsp cumin seeds
1 Tbsp paprika
1 Tbsp salt
1 Tbsp black pepper
1 tsp onion powder
1 tsp garlic powder
Mix everything in batches in a coffee grinder until the mixture is powdered. Store in an airtight container for 30 days.
Recipe courtesy of Chris Davis.
HEART-OPENING DRINKING CHOCOLATE
YIELD: 1 SERVING
This traditional drinking chocolate does not need milk to froth because the fat from the bean creates the traditional froth at the top of the mug. The main ingredient, cacao paste, contains a higher level of heart-healthy, mood-boosting compounds than found in dark chocolate. For 100 percent pure cacao-bean paste, look for ceremonial-grade cacao, which can be found online or in health food stores.
⅛ to ¼ cup cacao paste
Dash of cinnamon
Dash of cayenne pepper or Cobanero
chili pepper
Sprinkle of sea salt
Sweetener to taste (optional)
Put all ingredients in a 12-ounce mug. Add just enough hot water (almost boiling) to cover the cacao. Whisk by hand or with a frother. Once blended, pour additional hot water to fill the cup. Sip slowly with eyes closed and enjoy.
Recipe courtesy of Sara Ratza.
MIGHTY MUSHROOM CACAO BITES
YIELD: 6 TO 8 BITES
¼ cup roasted cacao nibs
4 to 6 pitted Medjool dates
1 scoop of mushroom-blend powder, based on recommended serving on package (Can be reishi, turkey tail or lion’s mane)
In a high-speed blender, pulse cacao nibs to a flour consistency. Add dates and pulse until completely blended and gooey. Place the mixture into a bowl. Add the mushroom powder and combine by kneading with hands. Roll dough into bite-sized balls or flatten into a pan and cut into squares.
Recipe courtesy of Sara Ratza.
The Thriving Heart
Integrative Approaches to Cardiology
by Carrie Jackson
Although only the size of a fist, our hearts pump blood to our organs and supply oxygen and nutrients to our cells, allowing every system to function optimally. Maintaining a healthy heart is one of the most important factors for overall wellness, and cardiovascular disease is highly preventable. Integrative cardiology, which focuses on treating the whole person rather than just the heart, reflects a shift toward more individualized, patient-centered care. Using personalized nutrition, expansive blood testing, advanced therapies and holistic practices, doctors and patients can blend the best of traditional and integrative strategies for a more balanced and effective approach to heart health.
The 100-Year Heart
Dr. Jack Wolfson is a board-certified cardiologist, bestselling author and founder of the site NaturalHeartDoctor.com. He pioneered the 100-year heart method, which focuses on what he calls “thrival” nutrition, lifestyle, biohacking and ultra-diagnostics to lead a life filled with vitality, clarity and longevity. “Our approach is root-cause medicine, which puts pharma last,” he explains. “By looking at daily habits and lifestyle choices, we are able to see why people develop cardiovascular disease, which is the number one killer worldwide.”
Wolfson notes that cardiovascular health begins by giving the heart the nutrition it
needs to thrive. “Food is medicine, and a paleo-based diet like our ancestors followed has been shown to optimize heart function,” he says. “I recommend patients focus on eating wild seafood and pasture-raised meats such as bison, including organs like the heart and liver. This is supplemented by foraging for things like eggs, raw dairy, nuts, seeds, avocados, coconuts and other fruits and vegetables.”
How we live has a dramatic effect on heart health, and Wolfson asserts that there are a number of lifestyle factors we can control. “A thrival lifestyle centers around being outside in natural sunlight and participating in activities we enjoy. When combined
with a positive mindset and high-quality sleep, these practices increase longevity and contribute to a deeper sense of meaning and fulfillment,” he says. “It’s also essential to avoid environmental toxins, such as air pollution, plastic and indoor pollutants like mold from water damage, to the best of your ability. Finally, managing stress and getting movement throughout your day are key to optimal cardiovascular function.”
A truly holistic approach to wellness combines many interrelated tools. “Find an activity you love to do outside, whether that’s hiking, biking, stand-up paddleboarding or yoga. Before you begin, turn your attention inward and think of three things you are grateful for,” Wolfson advises. “This gratitude practice helps you find your happy place, and it gives you a sense of purpose in a world where that’s becoming increasingly difficult. It engages the autonomic nervous system, which controls functions like heart rate and blood pressure.”
Wolfson believes that for a healthy mind, body and heart, a chiropractor should be the gatekeeper to overall wellness. “Chiropractic care uses the manipulations of bones in a purposeful way to make impactful changes to the neurologic system. It sends out beneficial, efferent signals to all of the cells,
tissues and organs, including the heart. It also helps to get us out of the ‘fight-flightor-freeze’ mode that so many people are operating in,” he remarks. “Chronic stress from work, family, news and finances keeps the sympathetic nervous system activated, but chiropractic treatments help stimulate the parasympathetic nervous system, which allows us to rest and digest.”
To kickstart heart health even further, Wolfson’s 100-year heart method uses thrival biohacking methods such as supplements and non-surgical recovery therapies. “Evidence-based, food-grade supplements from field-harvested animals and wild fish support heart function without chemicals or pharmaceuticals,” he points out. “People also may need additional minerals like magnesium, herbal remedies, probiotics or detox strategies if they’ve been living around pollutants. Non-invasive technologies like red light therapy, sauna use, massage, ozone therapy and other cutting-edge treatments help to hack our system and support a healthy heart.”
Treating the Whole Person
Dr. Mimi Guarneri is a California-based cardiologist; the medical director of Pacific Pearl La Jolla; an award-winning researcher,
consultant and philanthropist; and president of the Academy of Integrative Health and Medicine. In her practice, she combines conventional, integrative and natural medicine to holistically treat the whole patient.
Guarneri says that while cardiovascular disease is still largely misunderstood, it is also highly preventable. “People think it’s a disease of cholesterol, but it’s actually due to inflammation, oxidative stress and immune response,” she explains. “Inflammation can come from obesity, stress, sleep apnea, poor food choices and food sensitivities, and that is what causes damage to the lining of the blood vessels. In the conventional medicine realm, that means telling patients to stop smoking, lose weight and get blood pressure and cholesterol under control. From a holistic perspective, we look at all the lifestyle factors that contribute to heart health.”
When treating a patient with heart disease, Guarneri uses the metaphor of a tree with sick branches. “Instead of just cutting them off, you have to look at the soil to see what can be causing the illness. The soil of our lives includes micro- and macro-nutrition, a healthy microbiome, avoiding toxins, high-quality sleep, physical activity and mental, emotional and spiritual wellness.
All these factors contribute to healthy heart function,” she says.
Guarneri uses advanced testing to assess a patient’s baseline heart health. “We begin with a blood and urine micronutrient analysis, which measures the level of antioxidants and nutrients in the body. Then we conduct a microbiome analysis, which is a threeday stool test that shows how someone is digesting their food. We can see every type of microbe, any parasites and if there is dysbiosis [imbalance] or bacteria overgrowth. Finally, we conduct an in-home study on sleep, which is an integral part of cardiovascular health. Someone with sleep apnea can snore and stop breathing, putting them at increased risk for heart disease, heart failure and high blood pressure,” she says.
Advanced cardiovascular testing shows additional valuable data. “An EndoPAT tells us if the lining of the blood vessels is making nitric oxide, the most important ingredient for heart health. This is a 40-minute, in-office procedure that does not require radiation. Since cardiovascular disease is an inflammatory disease, we do advanced lipid testing to measure inflammatory markers. A high-sensitivity C-reactive protein test measures the level of C-reactive protein in your blood to assess your risk of heart disease and stroke. A 24-hour blood pressure cuff tells us what’s happening throughout the day, and a continuous glucose monitor shows how blood sugar reacts to foods. It’s also valuable feedback to the patient, who can see how their body responds to what they’re ingesting,” says Guarneri.
With all this data, the team creates a road map to health. “We make recommendations based on each patient’s individual needs, including supplements, food choices and lifestyle modifications,” she says. “I may suggest nutraceuticals to complete something that’s missing, such as vitamin D, or I may use them to treat a problem. We’ll prescribe omega-3 [fatty acids] if your triglycerides are high, but we’re also going to give you a low glycemic index diet.”
Guarneri works with patients to manage stress through mindfulness, meditation, exercise and other lifestyle choices. “If you are in constant ‘fight-or-flight’ mode, you are producing adrenaline, noradrenaline and cortisol, which cause blood pressure to go up, the coronary arteries to constrict, cholesterol to increase and oxidative stress to develop,” she explains.
Guarneri points to a study involving Black Americans with hypertension that showed a 48 percent reduction in cardiovascular events through the use of transcendental meditation. “Mindfulness has also been shown to improve telomeres, telomerase and other genes of aging. Making conscious decisions in our behavior in response to stress is key to overall wellness and cardiovascular function. If your habit is to go home and have a drink after a hard day, we encourage patients to put on their tennis shoes and take a walk instead,” she says.
The Future of Cardiology
New advancements in cardiology are made all the time. In the coming year, cardiologists and researchers are expected to dig deeper
into lipid disorders, obesity management and RNA-based therapies for conditions like cardiac amyloidosis, heart failure, dilated cardiomyopathy and hypertrophic cardiomyopathy. We can also expect to see an increase of awareness and interest in the role lipidology [the study of lipids or fatty acids] has on cardiovascular disease. “Preventive cardiologists and clinical lipidologists like myself have been checking Lp(a) levels for well over two decades now, but there has been little we could do medically to reduce high levels,” says Yasmine S. Ali, MD, MSCI, FACC, FACP, adding that a number of nucleic acid therapeutic trials suggest this may change soon.
Experts stress that despite technological treatment advancements, preventative care is still the most effective way to ensure cardiovascular health. “Everyday lifestyle choices have the biggest impact on overall wellness and living a life of vitality, clarity and longevity,” says Wolfson.
Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.
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Bringing Back the Monarch Butterfly
How Milkweed and City Gardens Can Help
by The Field Museum of Chicago staff
Monarch butterflies, with their striking orange and black wings, are some of the most recognizable insects in North America, but they are in trouble because their caterpillars can eat only the leaves of milkweed, a native wildflower that has increasingly disappeared.
Top Five Ways To Support Monarchs
1. Plant native milkweed species, including common milkweed (Asclepias syriaca).
2. Plant a variety of nectar plants, ensuring blooming flowers from spring to fall.
3. Continue managing and adding to the milkweed garden year after year.
4. Share knowledge and support of monarchs and milkweed with friends and family.
5. Comment on the proposed rule to list the monarch butterfly as a threatened species at Regulations.gov/document/ FWS-R3-ES-2024-0137-0001.
The problem is so extensive that the U.S. Fish and Wildlife Service submitted a proposal to list the monarch as a threatened species last December.
“This decision comes after a long process, including science-backed modeling that shows the likelihood of monarchs being extinct by 2080 ranges from 56 to 74 percent for the population east of the Rockies, and greater than 99 percent for the Western monarch population,” says Lead Conservation Ecologist Aster Hasle, of the Keller Science Action Center, at Chicago’s Field Museum. Additional modeling suggests that more than 1.3 billion stems of milkweed need to be added to the landscape to stabilize eastern population numbers. Much of that milkweed could be added in cities, Hasle points out.
In a 2024 study in the journal Frontiers in Ecology and Evolution, urban milkweed plants were monitored to learn what makes city gardens hospitable to monarchs. “In this study, we found that monarchs can find the milkweed, wherever the milkweed is, even if it’s in planters on balconies and rooftops,” explains Geographic Information Systems Analyst Karen Klinger of the Keller Science Action Center at the Field Museum, and the study’s lead author.
Adding milkweed across all landscape types is a key strategy in stabilizing the monarch butterfly population. “In proposing listing the monarch as threatened, the Fish
and Wildlife Service provided the flexibility to manage milkweed habitat, as needed, without concerns on impacting monarchs. They did this to encourage more milkweed habitat creation within the monarch’s breeding and migratory range,” says Hasle, a co-author of the study.
Monarch butterflies have one of the most unusual and demanding migratory patterns of any insect. The eastern population begins the year in Mexico and moves up across North America in the spring and summer. “As they travel, they lay their eggs, and when those adults die, the next generation continues the migration northward.
Karen Klinger
They will make it all the way to southern Canada, and at the end of summer, a new super generation is born that migrates all the way south and survives through the winter,” explains Klinger.
Because it takes multiple generations of caterpillars to get the monarch population from Mexico to Canada each year, they must rely on milkweed plants throughout their migration path. “There used to be wild milkweed growing along farmland in the Midwest, but now farmers use herbicides that kill the milkweed,” notes Klinger.
Urban milkweed gardens are able to bridge this gap. Klinger was a co-author of a 2019 study led by Field Museum scientists that showed that even “concrete jungles” have room for milkweed plants in people’s yards, alleyways and rooftops. “With our 2019 study, we found that a lot of the spaces where milkweed could grow was inaccessible to scientists—there was a lot of milkweed that we couldn’t account for,” says Klinger. “But we also found that there was a lot of enthusiasm among residents to plant milkweed and support monarchs. We took what we learned while searching for milkweed in residential areas and developed a community science project that became the basis of our 2024 paper.”
Klinger and Hasle trained more than 400 community scientist volunteers on how to monitor their milkweed plants for monarch eggs and caterpillars and report back to researchers. Over the course of four years, the team collected 5,905 observations of monarch activity on 810 patches of milkweed in the Chicago metropolitan area. The paper analyzed a portion of this data from 2020 to 2022. “We encouraged participants who had planters on balconies and on rooftop decks, and we saw some of the most amazing things,” shares
Klinger. “There was one participant who had a planter set on the condominium roof that had five large caterpillars in one photo.”
Based on these observations, the researchers developed several theories about what makes for a successful milkweed garden. “There are several native species of milkweed, and we found that common milkweed (Asclepias syriaca) was very prevalent in people’s gardens and was really key, both in terms of whether monarchs laid their eggs there and how many they laid,” reports Klinger. “Also, kind of surprisingly, older, more established milkweed plants did a lot better; they were more likely to see eggs than younger plants.” Having a variety of blooming plants was also important for monarchs to lay more eggs on milkweed, as it provided more nectar for the adults.
While monarchs are just one species of insect, they are indicative of the big-picture health of the ecosystems they inhabit. “Because they cross this big landscape from Mexico to Canada, monarchs are an important indicator of what’s happening across a big area,” Hasle asserts.
For more information, visit FieldMuseum.org/ department/keller-science-action-center.
Mark and Michelle Rogovin
Stretching for Heart Health
Gentle Movements To Regulate Stress and Circulation
by Maya Whitman
The beauty of stretching is that it doesn’t require fancy equipment or hours of dedication. And, it doesn’t just improve flexibility and range of motion in the joints and muscles. In just a few minutes, simple stretches can reduce stress and improve heart health and circulation, too.
A 2020 meta-analysis published in the International Journal of Environmental Research and Public Health suggests that stretching exercises reduce arterial stiffness, resting heart rate and diastolic blood pressure, generally improving the functioning of blood vessels in adults.
A 2020 study published in The Journal of Physiology by the University of Milan also found improved blood flow, lower blood pressure and decreased stiffness of the arteries in 54 participants that completed a 12-week stretching program. People with stiff arteries often have high blood pressure, high cholesterol and/or inflammation. Good blood flow reduces arterial wall damage and may lower the risk for heart attacks and strokes.
Try these heart-healthy stretches at least two to three days a week, and repeat each stretch on both sides two to four times.
Seated Forward Bend: Sit on the floor with legs extended straight ahead. Keep the back straight and slowly reach forward for the toes, stretching as far as possible without straining. Hold this position for 20 to 30 seconds to gently stretch the hamstrings and lower back, while taking deep, controlled
breaths to deliver oxygen-rich blood to the heart and muscles. Combining physical movement with mindful breathing reduces stress—a key factor in heart disease.
Cat-Cow Stretch: Begin in a tabletop position with hands and knees on the floor. For the “cat” pose, arch the back toward the ceiling while tucking the chin to the chest. Gently shift into the “cow” position by lifting the head while allowing the belly to drop toward the floor. Flow between these two poses for 30 to 40 seconds, focusing on breathing. This stretch improves circulation, relieves tension in the spine and facilitates better blood flow throughout the body. It also enhances the connection between breath and movement, promoting relaxation and a steady heart rate.
Chest-Opener Stretch: Stand with feet shoulder-width apart. Clasp hands behind the back and gently lift them up as the chest is opened toward the ceiling. Hold the stretch for 20 to 30 seconds. Opening up the chest is great for posture; it also expands the lungs and improves breathing, boosting oxygen intake, which the heart needs to fuel the body efficiently and maintain healthy circulation.
Downward Dog: Start in a tabletop position. Tuck the toes under and lift the hips toward the ceiling to form an inverted “V” shape. Keep the heels as close to the floor as possible and hold for 30 seconds while breathing deeply. This popular yoga pose stretches the shoulders, hamstrings and calves while promoting blood flow to the
heart and brain and relieving tension in the body. It also encourages a calm, yet focused state of mind.
Side Neck Stretch: Sit or stand tall, keeping the shoulders relaxed. Slowly tilt the head toward one shoulder until there is a feeling of a light stretch along the opposite side of the neck. Hold for 15 to 20 seconds and repeat on the other side. Stress often builds up in the neck and shoulders, which can lead to tension headaches and increased blood pressure. These gentle neck movements will modulate blood pressure and encourage relaxation. Pair the stretch with slow, controlled breathing to calm the nervous system, which can positively impact the heart.
Seated Spinal Twist: Sit on the floor with legs extended. Bend the right knee and place the right foot on the outside of the left thigh. Place the right hand on the floor behind the back. Place the left elbow on the outside of the right knee. Twist gradually to the right while keeping the spine tall. Hold for 20 seconds, then repeat on the other side. This stretch improves spinal flexibility and stimulates blood flow around the major arteries of the torso. It also massages the internal organs, aiding digestion and indirectly benefiting cardiovascular health.
Standing Hamstring Stretch: Stand with feet hip-width apart. Extend one leg out in front, placing the heel on the ground with the toes pointing upward. Softly bend the other knee and lean forward from the hips, keeping the back straight. Hold for 15 to 20 seconds, then switch legs. Stretching the hamstrings enhances blood circulation in the lower body, which can reduce pressure on the heart. This is particularly helpful for anyone that spends long periods sitting during the day.
Maya Whitman is a regular contributor to Natural Awakenings. People, Plant & Purpose
Holistic Lifestyle for Dogs
How Herbs, Mushrooms and the Outdoors Can Help
by Rita Hogan
Caring for a dog holistically involves supporting their body, mind and environment in a balanced, natural way that emphasizes prevention and harmony, rather than merely addressing symptoms. Incorporating herbs and mushrooms into a dog’s daily routine, and learning which are most beneficial throughout the year, are effective ways to achieve this balance. The idea is to support immunity and other internal healing mechanisms before problems arise.
It is helpful to adopt a “dog-as-ecosystem” approach, where all aspects of their wellbeing are seen as interconnected. A dog’s organs, nervous system, physical health, emotional state and environment continually influence one another. For example, stress can trigger a cascade of responses, such as overstimulating the nervous system, leading to digestive upset or a weakened immune system. Similarly, exposure to toxins might contribute to behavioral changes because the nervous system is inextricably related to the liver’s role in detoxification. Herbs can address these connections and help maintain balance across a dog’s entire ecosystem.
Choosing the Right Herbs and Mushrooms
Because emotional health is closely tied to physical health, calming herbs and mushrooms can help maintain physical balance by reducing inflammation, supporting digestion and detoxification, and enhancing overall organ function. Here are some of the most effective choices.
• Passionflower (Passiflora incarnata)
• Lemon balm (Melissa officinalis)
• Dandelion root (Taraxacum officinale) also stimulates bile production, which aids in the digestion of fats and proper stool formation.
• Milk thistle (Silybum marianum). Use milk thistle seed rather than a standardized extract of silymarin, the active ingredient in milk thistle.
• Nettle leaf (Urtica dioica/urens) also provides anti-inflammatory vitamins and minerals.
• Chamomile (Matricaria chamomilla) directly impacts the nervous system by reducing stress-induced gastrointestinal discomfort.
• Lion’s mane (Hericium erinaceus) modulates the immune system, the gut and the nervous system.
• Calendula (Calendula officinalis) improves coat condition, liver function and helps balance the microbiome.
• Ashwagandha (Withania somnifera)
Stress and Anxiety
Herbal Infusion
1 tsp dried dandelion root (Taraxacum officinale)
1 tsp dried milk thistle seeds (Silybum marianum)
1 tsp dried nettle leaf (Urtica dioica/urens)
1 cup boiling water
Combine dandelion root, milk thistle seeds and nettle leaf in a shatterproof glass container. Pour one cup of almost boiling water over the herbs and cover to let them steep for 15 minutes. Strain, reserving the liquid, and cool. Give one tablespoon for every 20 pounds of body weight. It can be mixed with food.
Nature Nurture
Along with a daily infusion of herbs and mushrooms in a dog’s diet, spending time in nature will benefit them tremendously. Whether walking in the woods, playing fetch at the park or lying in the grass, this connection to Earth provides grounding, mental stimulation, physical exercise and emotional nourishment. Feeding our furry best friends natural, calming ingredients and spending time with them outdoors is the ideal recipe for a balanced, happy and healthy life.
Rita Hogan is a clinical canine herbaist with more than 20 years of experience and author of The Herbal Dog: Holistic Canine Herbalism Applications and Practice. Learn more at CanineHerbalist.com.
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Healing Power of Hugs
by Marlaina Donato
“Ihave learned that there is more power in a good strong hug than in a thousand meaningful words,” wrote American novelist Ann Hood, and her words ring true for many of us. When in the arms of a loved one, we share the heartbeat of the present moment. Spiritual traditions provide manifold forms of meditative practices, but embracing another human being might be the most enjoyable way to achieve a deep state of calm and mindfulness.
Hugs can mark beginnings, tethering two lives in committed union, or they can punctuate endings when we say goodbye. When we are sick or grieving, allowing someone to gather us in their safe embrace is strong medicine.
Science tells us that hugging tames our stress response, bolsters the immune system and
helps children to better cope with life later in adulthood. Our arms are energetic extensions of the heart, and welcoming someone into a circle of security is the body’s act of prayer, engaging the emotions and soothing the soul.
Despite all the good a hug might offer, past trauma or inhibition can prevent us from benefiting from this human need for touch. Asking someone, “May I give you a hug?” is a good place to begin, and so, too, making the decision to receive someone else’s affectionate gesture. For those without loved ones nearby, therapeutic massage, playing with a pet or clutching a favorite stuffed animal can kick off a similar cascade of feel-good chemicals when we are overwhelmed.
Hugging can be part of our daily spiritual wellness practice, an investment that goes
beyond ourselves and into the world, one embrace at a time. Here are a few ideas to get the ripple effect going:
• Hug your partner without sexual agenda and connect heart-to-heart.
• Hug your child during happy times, not only on challenging days.
• Ask for a hug; initiation is a sign of strength, not neediness.
• Hold a hug for at least 20 seconds.
Marlaina Donato is an author, visionary painter and composer. Connect at WildflowersAndWoodsmoke.com.
Community Resource Guide
Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, call 839-228-1158 or email MsTracy@MidlandsNA.com.
AROMATHERAPY
GARNER’S NATURAL LIFE
4840 Forest Dr, Ste 15-A, Columbia Trenholm Plaza, in Forest Acres 803-454-7700 • GarnersNaturalLife.com
Improve your level of stress, depression and mood with natural products from a locally owned family business. Our knowledgeable staff will guide you using aromatherapy for pain, anxiety, energy enhancement and more. We carry several brands of essential oils, including doTERRA. See ads, page 2 and back page.
CHIROPRACTIC
DOWDY RUDOLPH CHIROPRACTIC LLC
Dr. Dowdy Rudolph, DC 1444 Barnwell St, Columbia 803-376-6293 • DowdyRudolphChiro.com
Dr. Gerald Rudolph, DC, focuses on finding the root cause of your problems and not just treating your pain. He utilizes digital X-rays to help diagnose problems, spinal adjustments to stimulate proper movement of spinal and extremity joints, active therapeutic movement exercises to correct movement disorders, and spinal decompression to help relieve numbness and tingling down your arms and legs. Dowdy Rudolph Chiropractic also offers a state-of-theart full-body lounge hydromassage table that can help you feel more rejuvenated and relaxed. See ad, page 23.
COLON HEALTH
SPRING RAIN HYDROTHERAPY
Linda Salyer
120 Kaminer Way Pkwy, Ste H, Columbia 803-361-2620 • LSalyer@ymail.com
All disease begins in the colon. Constipation; slow, sluggish bowel; gas and bloating? A colonic will help to rid you of these problems. Colonics promote good digestion, help speed metabolism, help lower cholesterol, and help relieve joint pain. Linda Salyer is IACN certified and a retired nurse. Saturday appointments available with an additional small convenience fee. See ad, page 15.
FOOT CARE
FOOT SAVI
7001 St Andrews Rd, Ste A Certified Board Pedorthist and Brace Specialist 803-781-1230 • FootSavi.com
With more than 30-plus years in the footcare/footwear industry, Sion Owen helps with a variety of issues, including gait analysis, foot assessments, custom orthotics, bracing and compression therapy, plantar fascia pain, neuropathy and fitting for therapeutic shoes for patients with diabetes, arthritis, painful bunions, callouses and hammer toes. Call to schedule an appointment! See ad, page 15.
HEALTH & WELLNESS
ABOUT YOUR HEALTH INC
120 Kaminer Way Pkwy, Ste J, Columbia 803-798-8687 • AboutYourHealthSC.com
About Your Health Inc’s main focus is health education and health-enhancing services, including One-on-One Nutritional Counseling, Live/Dry Blood Cell Observation, Mild Hyperbaric Chamber, Ozone Therapies, Thermography, Aqua-chi Footbath, Far Infrared Sauna and more. They also carry hardto-find natural, organic, whole-food nutritional supplements and products. See ad, page 7.
CHAKRA CONSCIOUSNESS CHALLENGE
Grace Mosgeller
303-903-4936 (text only please) GraceMosgeller.com/chakra-challenge
Join the Chakra Consciousness Challenge to uncover common negative attachments at each chakra level and discover soul-aligned positive affirmations to replace them. Learn why a consciousness cleanse is essential for your soul’s evolution and how it accelerates personal power, allowing you to step fully into your true authentic self. See ad, page 5.
ORIGINAL ORIGINS HEALTH AND WELLNESS
Tracy R. Jacox • 833-678-7229
OriginalOriginshw@gmail.com
OriginalOriginshw.com
Ms. Tracy has over 30 years of experience in the medical field. The mission of Original Origins Health and Wellness is to educate, equip and empower the community to adopt a predominately whole food, plant-based lifestyle, which will improve and optimize your quality of life, health and wellness while preventing, delaying, reversing or eliminating chronic illnesses. Original Origins can assist you with maximizing your health and wellness holistically! Our wide range of services include health coach partnering, comprehensive health evaluations, comprehensive cooking experiences, and a comprehensive kitchen evaluation. Your health is your wealth! See ad, page 6.
POSITIVE PROJECTIONS LLC
Donna Mack
803-622-4923
PositiveProjectionsllc@gmail.com
PositiveProjectionsllc.com
Donna Mack and her team bring over 30 years of combined experience in offering health and well-ness classes. Our courses are designed to empower participants to live their healthiest and happiest lives as they age. We’ve seen firsthand how gaining greater understanding of health impacts and making simple changes in lifestyles can lead to real healing. We offer a signature Healthy Body Health class to provide you with an “owner’s manual” for your body, offering practical tools and a personalized plan to help you take charge of maintaining your health for a lifetime. Call to make an appointment today.
My wealth is in my knowledge of self, love and spirituality.
—Muhammad Ali
INTEGRATIVE & HOLISTIC MEDICINE
EXPECT WELLNESS
Dr. Rachel Hall
130 Suber Rd, Columbia 803-796-1702 • DrRachelHall.com ExpectWellness@sc.rr.com
Find us on Facebook for great health tips. Integrative/Holistic medicine consults for anyone wanting to approach their health more naturally. Dr. Rachel Hall is board certified in both family medicine and integrative holistic medicine. Together we will focus on finding the root of the problem, not just treating symptoms. Call today for a consult if you are looking to achieve balance. In-house diagnostic labs and therapies. See ad, page 3.
LOCAL RETREAT
JOY LEE CONNOR
Healing Minster at Springhill AtONEment Center 803-447-6499
Joy has more than 30 years of experience in energy and bodywork. She teaches Reiki, Touch for Health, Meditation, Yoga, Ayurveda and A Course in Miracles. Joy welcomes and sees clients who are ready to shed guilt and limitations in favor of forgiveness and freedom. One hundred acres of trees surround this pristine location for healing at Springhill AtONEment Center. Nature walks and fireside gatherings available. Contact Joy at 803-447-6499.
MASSAGE THERAPY
JAN SHAW PERSONAL TRAINING & MASSAGE
(MAS1935)
806 12th St, West Columbia 803-360-7895 • JanShawHealth.com
Jan Shaw has many years of experience in exercise physiology and massage. She specializes in the John F. Barnes method of Myofascial Release Therapy; holds an M.S. in Exercise Science; has worked in rehab medicine for 10 years re-training patients with a myriad of physical injuries; and is skilled in MFR 1, 2, Unwinding, SES and Cervicothoracic. Whatever your needs, Shaw has the education and experience to help you.
SKIN THERAPY
LUVEVA AESTHETICS SPA
Eva Rigney, RN
Certified Esthetician 630-17 Promenade Pl, Ste 401, Columbia LuvevaSpa.GlossGenius.com
Eva Rigney is an Aesthetic Nurse and an Army Veteran. She has been in the medical field for more than 20 years and focuses on her lifelong passion of skin care. She incorporates updated and newest innovations in esthetics, such as permanent makeup (PMU), including 3D areola, Botox and more. She enjoys providing facial and body treatments, along with advanced techniques. She shares her knowledge on skin care, and assists with recommendations of the Luveva skin care line.
“My goal is to help everyone achieve revitalized healthy skin,” she says. See ad, page 5.
THERMOGRAPHY
ABOUT YOUR HEALTH INC
120 Kaminer Way Pkwy, Ste J, Columbia 803-798-8687 • AboutYourHealthSC.com
Our main focus is health education and health-enhancing services. One-on-one nutritional counseling, Mild Hyperbaric Oxygen Therapy, Reams pH testing, parasite programs, aqua-chi footbaths, far infrared sauna, weightloss programs, and thermography. Hard-to-find natural, organic, whole food nutritional supplements, raw foods and natural household items. See ad, page 7.
VITAMINS & SUPPLEMENTS
GARNER’S NATURAL LIFE
4840 Forest Dr, Ste 15a, Columbia 803-454-7700 GarnersNaturalLife.com
At Garner’s Natural Life, we offer the purest, most innovative high-quality natural products. With more than 130 collective years of wellness experience! Allows us to encourage your healthy choices. See ads, page 2 and back page.
Wandering re-establishes the original harmony which once existed between man and the universe.
—Anatole France
Ongoing Events
Sunday
Virtual Healthy Living Support Group –7pm. Every third Sunday. Virtual support group via Zoom. Uplift, support and encourage one another while making necessary changes for better health and wellness. Info/ register: Contact Ms. Tracy at 839-228-1158 or OriginalOriginshw@gmail.com.
Monday
Intention-Setting Journey –Noon. Every Monday. This 9D Breathwork and Sound Healing Journey helps you release limiting beliefs and install new, soul-aligned patterns that reprogram your mindset for a brighter, more fulfilling future. Free. Info/register: bit. ly/4efNtlM.
Waltz “Graceful” Group Class –6:15-7pm. Every Monday. Beginner-friendly and no partner or experience is required. The dance changes monthly so that you can learn all the social dances. Cost: $18. Elite Ballroom, 103 Legion Plaza Rd, Columbia. Info: 803-9608450, Elite-Ballroom.com.
Wednesday
Garden Asana –8:15-9:15am. Every Wednesday. Cost: $15. Please RSVP. Gardener’s Outpost, 1211 Franklin St, Columbia. Info: 803-851-1905, GardenersOutpost.com.
Ask the Gardener –4-6pm. Every First and Third Wednesday. Free. Gardener’s Outpost, 1211 Franklin St, Columbia. Info: 803-851-1905, GardenersOutpost.com.
Thursday
Garden Asana –8:15-9:15am. Every Thursday. Cost: $15. Please RSVP. Gardener’s Outpost, 1211 Franklin St, Columbia. Info: 803-851-1905, GardenersOutpost.com.
Women’s Intentional Creativity Circle –4pm. Every second Thursday. A proven method for women to connect, transform and heal from unspeakable and impossible situations. Using art, creativity, mind, body and principles to create natural organic healing. Complimentary. Info: Contact MaryJo Briggs at 803-537-1234 or PaintwMJ@gmail.com.
