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Greetings Natural Awakenings family,
This month’s theme is Food and Nutrition, and I would like to take this opportunity to encourage us all to make healthier choices. Over time, I’ve come to realize that much of what is marketed to us as food isn’t real nourishment at all. Instead, it’s a mix of chemical concoctions that contribute to our early disability and demise. We are literally eating ourselves—and animals—into extinction. I know that sounds dramatic, but it’s true. Nearly 80 percent of what we consume is processed and offers little to no nutritional value. Real nutrition provides essential benefits, including alkalinization, hydration, mineralization, oxygenation and fiber.
When I was growing up, my father’s side always had five living generations—until recent years. My grandparents always had a garden, and I loved helping my grandmother and great-grandmother with the harvest. I would eat tomatoes straight from the vine, shell peas and shuck corn. My grandmother made homemade preserves, and most of our neighbors had gardens and/or fruit trees. My cousins and I spent our days riding bikes, skateboarding and exploring our small town, freely picking and eating fruit straight from the trees. When we were hot and tired, we drank from the water hoses. We knew our neighbors, and they looked out for all the children. I miss those days.
A few years ago, I started my own garden after realizing how corrupted and weaponized our food supply has become. “I am determined to grow at least 80 percent of what we eat,” I proclaimed to my husband. I had no idea how I was going to do it, but I was determined— and that was all I needed. I began with container gardening and a plastic greenhouse to protect my garden from nature because we have so many trees. One of my fondest memories from that first garden was my dad’s reaction when he visited. He placed a zucchini in his hand, looked at me in amazement and said, “Who would have thunk it?” He was so proud of me. And I was proud of myself.
Gardening is hard work, but my family is worth it. There’s nothing more satisfying than knowing exactly where our food came from—garden to table—without pesticides, herbicides or fungicides.
I would like to challenge you to grow something you eat. Cherry tomatoes, peppers and cucumbers are easy to grow. We are like seeds—we have everything we need inside of us, but we must nurture it in the right environment. You don’t need a green thumb, just determination. What do you say? Let’s grow together.
Peace, Love and Healing,
Cinch World’s Toughest Rodeo Returns to Colonial Life Arena
Cinch World’s Toughest Rodeo returns to Colonial Life Arena, in Columbia, for two nights of action-packed rodeo on Friday, March 7, and Saturday, March 8. Fans can expect an exciting mix of competition, entertainment and thrilling moments as the world’s toughest cowboys compete for the chance to be crowned Pro Rodeo’s World Champion.
Location: 801 Lincoln St., Columbia. For more information, including ticket prices, or to purchase tickets, visit WorldsToughestRodeo.com.
Richland County District 7 Annual Community Walk
Richland County Councilwoman Gretchen D. Barron and other leaders will host the Richland County District 7 Annual Community Walk on Saturday, March 22, at 9 a.m. at W.J. Keenan High School, in Columbia. The free event, which emphasizes the benefits of physical fitness, will kick off with a Zumba warmup followed by a 2-mile walk. Participants can also enjoy a community health fair, with free health screenings and other resources and giveaways available.
Location: 361 Pisgah Church Rd., Columbia. For more information or to register, visit Eventbrite. com/e/district-7-annual-community-walk-tickets-1236145457339.
Warren Zeiders Brings Relapse Tour to Columbia
On Saturday, March 29, country music sensation Warren Zeiders will bring his Relapse Tour to Columbia’s Township Auditorium. Following the success of his Pretty Little Poison Tour, which sold more than 150,000 tickets across 55 sold-out shows in the United States and Canada, Zeiders continues to rise as one of Nashville’s top new headliners. His hit single Pretty Little Poison reached number one on both the Mediabase Country and Billboard Country Airplay charts, and also peaked in the Top 24 on Billboard’s Hot 100. At just 25, he has amassed more than 2.6 billion streams and 2 billion TikTok views. His upcoming project, Relapse, set for release on August 23, features singles Betrayal and Relapse
Location: 1703 Taylor St., Columbia. For more information, including ticket prices, or to purchase tickets, visit WarrenZeiders.com.
Shop Local at Midlands Spring Arts & Crafts Market
The 2025 Midlands Spring Arts & Crafts Market, hosted by the Midlands Crafter’s Association in partnership with the S.C. State Farmers Market, will take place Friday, March 22, from 9 a.m. to 4 p.m., and Saturday, March 23, from noon to 4 p.m., at the S.C. State Farmers Market, in West Columbia. More than 150 crafters and vendors from across the Midlands will showcase their creations, offering unique gifts and home décor items just in time for spring. A silent auction will also be featured, with proceeds benefiting Prisma Health Children’s Hospital.
Free admission and parking. Location: 3483 Charleston Hwy., W. Columbia. For more information, call 803-553-4912 or visit MidlandCrafters.wixsite.com/mca-craft-shows.
We Them Ones Comedy Tour Comes to Columbia
Mike Epps will host the We Them Ones Comedy Tour at Columbia’s Colonial Life Arena on Friday, March 28, at 8 p.m. The lineup features comedians Kountry Wayne, Karlous Miller, Lil Duval, Corey Holcomb, Mojo Brookzz and Bubba Dub for a night of nonstop laughter.
Location: 801 Lincoln St., Columbia. For more information, including ticket prices, or to purchase tickets, visit ColonialLifeArena. com/events/detail/wto2025.
Read Freely Fest Celebrates Books and Ideas in Columbia
South Carolina’s newest book festival, Read Freely Fest, will take place from Friday, March 28, through Sunday, March 30, at the Richland County Library, in downtown Columbia. The free event features bestselling author talks, panels with new voices, performances and interactive activities. Attendees can meet favorite authors, discover new reads, and connect with fellow book lovers.
Festival hours are Friday from 8 to 9 p.m., Saturday from 10 a.m. to 5 p.m., and Sunday from 11 a.m. to 3 p.m. Location: 1431 Assembly St., Columbia. For more information, visit ReadFreelyFest.com.
South Carolina’s First Pimento Cheese Festival
South Carolina’s first Pimento Cheese Festival will take place on Saturday, March 29, from 11 a.m. to 4 p.m. at Saluda Shoals Inclusive Playground, in Columbia. Hosted by Red Maple Events, LLC, the free, family-friendly event will feature live music, a craft fair, inflatables, bubbles, outdoor games, and plenty of pimento cheese creations by local restaurants and food trucks. Guests can also enjoy desserts and refreshing beverages.
Admission is free; $5 to park. Location: 6071 St. Andrews Rd., Columbia. For more information, visit SCPimentoCheeseFest.com.
Learn How to Grow a Thriving Vegetable Garden
First Priority Garden Center, in Columbia, will host a free Tomato & Veggie Seminar on Saturday, March 15, from 2 to 3 p.m. Gardening enthusiasts and beginners alike can learn expert tips, ask questions, and watch a live demonstration on properly planting a tomato and pepper garden.
Location: 1067 Woodleys Way, Columbia. For more information or to register, visit Eventbrite. com/e/tomato-veggie-seminar-tickets-1250063115429.
Solving Problems Using Spirituality
A Spirit Connections event hosted by Val Ryan, a spiritual consultant and psychic medium, will take place on Sunday, March 23, from 2 to 5 p.m., at the Doubletree by Hilton Hotel, in Columbia. Ryan—who has studied spirituality and mysticism since 1989 and has been a spiritual consultant since 2001—invites attendees to explore guidance on present-day issues, interpret dreams, or connect with loved ones that have crossed over. Participants are encouraged to come with an open heart, an open mind, and a sense of adventure.
Cost: $50. Location: 2100 Bush River Rd., Columbia. For more information or to register (required), call 803-750-7117, email Val@RyanSpirit. com or visit RyanSpirit.com.
USGov Virtual Job Fair Offers Government Career Opportunities
The USGov.Club Virtual Job Fair connects job seekers with recruiters from various government agencies on the first Friday of every month from 11 a.m. to 2 p.m. This free online event offers a platform for individuals interested in careers in public administration, as well as federal, state and local government roles.
For more information or to register, visit Events.tao.ai/pod/usgov.club/jobfair.
A Day of Books and Bites at the S.C. Book Lovers Expo
The South Carolina Book Lovers Expo & Food Truck Festival will take place on Saturday, March 29, from 11 a.m. to 3 p.m., at The Gala Event Center, in Columbia. This event combines the best of literature and culinary delights, featuring regional authors from all genres alongside local food vendors offering a variety of delicious dishes.
In addition to the food and book festivities, aspiring authors can take part in specialized workshops that provide valuable tools and insights for writers at all stages of their journey.
Free admission. Location: 1801 Bush River Rd., Columbia. For more information or to register, visit Eventbrite.com/e/south-carolina-book-lovers-expo-food-truck-festival-2025tickets-1207228515989.
St. Pat’s in Five Points
On Saturday, March 15, from 7:30 a.m. to 7 p.m., St. Pat’s in Five Points will celebrate all things green and Gaelic, usher in the arrival of spring, and support local businesses in Columbia’s Five Points village. As the Midlands’ largest annual street festival and the Southeast’s biggest one-day St. Patrick’s Day celebration, it promises to be a lively and festive experience for all.
Cost: $25-$200. For more information or to purchase tickets, visit Tickets.ColaDaily.com/ events/st-pats-in-five-points-3-15-2025.
Meet the Midwife Open House
On Monday, March 3, from 5 to 7 p.m., Juliann will host a Meet the Midwife open house in Irmo. This relaxed, free event provides an opportunity for families and support persons to learn more about home birth options, ask questions, and explore how personalized midwifery care can enhance the birthing experience.
Location: 800 Columbiana Dr., Ste. 116, Irmo. For more information or to register, visit Eventbrite.com/e/ meet-the-midwife-tickets-1073580420939.
Remember that failure is an event, not a person.
—Zig Ziglar
Live in the Lobby: Jane Monheit –American Songbook
A partnership between the Koger Center for the Arts and the ColaJazz Foundation, Live in the Lobby features seven concerts throughout the Koger Center facility, in Columbia. On Friday, March 14, from 7:30 to 9:30 p.m., Jane Monheit, a renowned jazz and adult contemporary vocalist, will perform as part of this one-of-a-kind series designed for audiences seeking premier jazz in an exceptional setting.
With a deep passion for the Great American Songbook, Monheit has earned acclaim through numerous solo albums, awards and more than two decades of international touring. Monheit has not only been an extremely successful bandleader, but has had the privilege of making music with some of the greatest musicians, arrangers and producers in jazz.
Location: 1051 Greene St., Columbia. For more information, including ticket prices, or to purchase tickets, visit KogerCenterForTheArts.com/event/ live-in-the-lobby-jazz-jane-monheit-%c2%b7-american-songbook.
Explore Columbia’s Art
Scene at Seventh Annual Cottontown Art Crawl
The seventh annual Cottontown Art Crawl will take place on Saturday, March 8, from 10 a.m. to 5 p.m. in the charming streets of the Cottontown neighborhood, in Columbia. This family-friendly event will showcase nearly 200 artists, live music, food trucks, and a unique interactive art experience for attendees.
Free admission. For more information, call 803-908-6080 or visit Cottontown.us.
The Temptation of Ultra-Processed Foods
The National Institutes of Health is conducting a study to help determine why so many people can’t stop eating ultra-processed foods. The study includes 36 participants living in a controlled setting for a month. They can eat as much as they like up to 6,000 calories per day, with a different type of diet each week.
One diet includes minimally processed foods such as oatmeal, strawberries and walnuts. Another diet involves ultra-processed, energy-dense (high-calorie) meals with most calories coming from hard-to-resist foods such as honey-roasted peanuts. A third diet is also ultra-processed and energy dense, but with fewer calories from the hyper-palatable items. The fourth diet consists of packaged foods that are neither energy-dense nor hard to resist, such as scrambled eggs from a liquid egg product, flavored yogurt and oatmeal with fiber powder and heavy cream.
Preliminary data from 18 of the participants found that while each diet made them feel full and satisfied, their consumption of calories differed, depending upon how hard-to-resist and energy-dense the food choices were. When subjects were given an energy-dense diet with very palatable foods like honey-roasted peanuts, they consumed about 1,000 more calories than with the other diets. When they were offered an ultra-processed diet that was neither energy-dense nor hyper-palatable, the calorie count increased by only 170.
The findings suggest that eating packaged foods does not automatically result in overeating or weight gain. The key may be avoiding hyper-palatable foods and offsetting energy-dense foods with unprocessed foods like salads.
The Effects of Loneliness on Mental Health
According to a recent study by the National Center for Complementary and Integrative Health and the National Institute of Mental Health published in Nature Mental Health, three factors— loneliness, a prior psychiatric diagnosis and stress-related social distancing—were all predictors for experiencing psychological distress during the COVID-19 pandemic.
The internet-based study included more than 3,600 participants that reported their mental and physical health and COVID-related circumstances every two weeks for six months during the first year of the pandemic. Those with a previous psychiatric diagnosis experienced greater psychological distress than those without such a history, supporting public health initiatives to address loneliness and social isolation to improve mental health.
Non-Opioid Pain Killer Approved
The U.S. Food and Drug Administration has approved a new non-opioid pain reliever called suzetrigine to treat moderate to severe short-term pain in adults. Marketed as Journavx by Vertex Pharmaceuticals, the drug works by blocking a specific channel that transmits pain signals to the brain. After the tragedy of tens of thousands of opioid-related deaths, this non-addictive option for use after surgery or for acute pain management is a welcome alternative. Journavx was evaluated in two randomized, double-blind trials, and was found to demonstrate a statistically significant superior reduction in pain compared to a placebo.
2024 Hottest Year on Record
According to the National Aeronautics and Space Administration (NASA) and the National Oceanic and Atmospheric Administration (NOAA), 2024 was the hottest year recorded since record keeping began in 1850. Last year was about two-tenths of a degree Fahrenheit warmer than the previous record set in 2023. NASA scientists estimate the planet is roughly 2.65° F hotter than the average temperature during the period from 1850 through 1900. NOAA reported that the last ten years were the hottest since 1850.
Scientists have warned for years that a rise in temperature of 1.5° C (2.7° F) above pre-industrial times could have catastrophic climate consequences. The European Union’s Copernicus Climate Change Service separately reported that 2024 was the first year during which the global average surface temperature was more than 1.5° C higher than pre-industrial temperatures.
Shutting Down Illegal Sea Turtle Trade
Since ancient times, humans have hunted the hawkbill sea turtle for its glossy, brown shell to make luxury items like bowls, bracelets, combs and eyeglasses. While trading in the critically endangered hawkbill and other sea turtle shells has been outlawed since 1977, such products can still be found on the black market because the goods are often confiscated in different countries from where the poaching took place.
The ShellBank program, started by the World Wildlife Fund and implemented by 28 countries, has been collecting genetic material from confiscated turtle products to trace them back to their region of origin. The program also trains law enforcement and researchers in collecting, handling and analyzing the genetic material. ShellBank co-founder Christine Madden says the goal is to use ShellBank to dismantle illegal trade in sea turtles.
Vultures on Patrol in Africa
Poaching of elephants, hippos, Cape buffalo and other wildlife has been a challenging problem in Ugandan national parks for years. With the help of scientists from the Leibniz Institute for Zoo and Wildlife Research, in Berlin, the Uganda Wildlife Authority has enlisted the help of local vultures to help fight poaching because they can spot a carcass from more than two miles away.
Twenty of the winged scavengers have been fitted with trackers connected to artificial intelligence that help interpret the birds’ movements, including circling for an extended period, preening, drinking, hopping on a carcass or battling over a carrion. Once the technology identifies a potential poaching site, the park rangers can move in to hopefully catch the poachers or dismantle their snares and traps. In the future, vulture tags may include a camera to help rangers quickly assess what killed an animal.
Windowsill Herb Gardening
The use of wild and cultivated herbs for medicinal and food purposes predates recorded history. It is easy to grow herbs like basil, parsley and mint at home, making them conveniently available at peak freshness and flavor with a higher nutritional content than their dried counterparts. Home gardeners can control the variety and quality of their herbs, reduce or completely eliminate the use of pesticides, and eliminate the transportation emissions and need for plastic packaging.
To start a windowsill herb garden, follow these easy steps:
• Choose a window. Pick a window that gets at least six hours of direct sunlight a day; one that faces south or southwest is best. Alternatively, use a grow light for 14 to 16 hours a day.
• Select a container. Use a container with drainage holes and a saucer to catch excess water. Place a layer of potting mix in the bottom of the container.
• Plant seeds or young plants. If using seeds, plant at the depth recommended on the seed packet. Keep the seeds moist while they germinate. Once sprouts breach the soil, thin out seedlings to avoid overcrowding. For young plants, gently remove them from their original pot, loosen the roots, plant them in the container and water immediately.
• Water and feed. Follow the recommended watering schedule for each herb. Water the potting soil, not the leaves. Drain the saucer when it fills up with excess water. Feed herbs weekly with organic plant food.
• Harvest and maintain. Harvest herbs when they are four to six inches tall. Regular harvesting encourages new growth. Cut stems from the top or prune the sides of the plant with sharp pruners. Avoid trimming more than a third of the plant’s foliage.
SilviaJansen from Getty Images Signature/CanvaPro
chercherish from Getty Images/ CanvaPro
Miss Black USA
Be a Part of the Movement
by Kristi Antley
Entrepreneurship and ingenuity are often fostered by actively recognizing and addressing legitimate needs within a community, networking to find viable solutions, and implementing programs that drive meaningful improvements. Many women, particularly women of color, experience a subtle emotional tax when serving in environments where they are not actively engaged or encouraged, and where opportunities for advancement are limited. Supporting and motivating Black women, especially young women, is essential for creating a more inclusive, prosperous and equitable society—one that helps reduce the racial wealth gap.
The Miss Black USA Organization empowers women to use their voices, own their power, and redefine what it means to be a compassionate, confident and beautiful Black woman today. Since 1987, this internationally recognized organization has awarded more than $500,000 in scholarships to outstanding Black young women. Eighty percent of Miss Black USA contestants are actively enrolled in graduate or professional school and are lawyers, scientists, educators and more. This pioneering organization celebrates and honors the talent, intelligence, beauty and culture of African American women nationwide.
Natural Awakenings of Columbia is delighted to introduce two local contestants who will compete in the national Miss Black USA 2025 Pageant in Waldorf, Maryland, from June 15 through 19: Na’Kiya Tye and Taylor Gilliam.
Tye, 22, currently holds the title of Miss Southern States Black United States 2025. A first-year law student at the University of South Carolina School of Law, she is inspired to pursue titles in a system designed specifically for Black women. Through her platform, Man, I Feel You, she hosts mental health summits for the Columbia community and local colleges, focusing primarily on young Black men. For her first upcoming women’s mental health summit, Ladies, I Hear You, Tye aims to create a safe space for women—especially women of color— to destigmatize mental health and foster a supportive community.
Gilliam, a senior at the University of South Carolina, is the official first Miss South Carolina Black United States 2025. Her platform, Tiny Miracle Network, supports neonatal intensive care unit (NICU) nurses, premature babies, and their mothers—and is especially close to her heart. Gilliam was born three months premature, and her mother suffers from congestive heart failure as a result of the pregnancy. She has donated numerous care packages to NICUs across South Carolina, led donation drives for premature babies, and advocated for the March of Dimes.
“I want to inspire girls and women like me that they can do whatever they put their mind to, and they can succeed,” says Gilliam. “I started my pageant journey sophomore year of college in 2022 competing in the Mister and Miss Black University of South Carolina. While I didn’t win the pageant, it made me fall in love with pageantry and competing to better my skills.”
As demonstrated by the success of its contestants, the Miss Black USA Organization has a proven track record of helping its “queens” secure life-changing scholarships, pursue global travel opportunities, gain acceptance to top medical schools, land major modeling contracts, launch multi-city speaking tours, and transform their lives and communities. Contributions to help cover the costs of Gilliam and Tye’s upcoming national pageant would be greatly appreciated. These donations will fuel their missions to elevate women of color and promote a legacy of unforgettable, life-changing opportunities.
To support their journey to the national pageant, donations can be made through the following methods:
Taylor Gilliam: Cashapp $taygxllI | Instagram: @MissTaylorGilliam
Na’Kiya Tye: Cashapp $NakiyaTye
For more information, visit BlackUnitedStatesPageant.org or MissBlackUSA.org.
Cooking With Healthy Oils
The Secret to Anti-Inflammatory Meals
by Marlaina Donato
Healthy oils can quell chronic, systemic inflammation—a condition that significantly exacerbates the risks of cardiovascular illness, autoimmune conditions and neurodegenerative diseases like Alzheimer’s and Parkinson’s. Beneficial fats are indispensable for metabolic processes, brain function, hormone production and the absorption of vitamins A, D, E and K. For overall well-being, the optimal choices are cold-pressed, anti-inflammatory oils made from avocados, walnuts and flaxseeds, as well as extra-virgin olive oil and modest amounts of virgin coconut oil.
Inflammatory Fats
The typical American diet of drive-through meals and processed, packaged foods like salad dressing, ketchup, mayonnaise and sweet treats in the cookie aisle contains refined vegetable and seed oils. Whether it’s safflower, sunflower, corn, soybean, canola or cottonseed oil, these polyunsaturated fatty acid oils are often bleached, deodorized and chemically extracted with hexane to ensure a greater, more cost-effective yield with a longer shelf life. Such refinement methods destroy the naturally occurring antioxidants. Consequently, a diet high in ultra-processed foods containing seed and vegetable oils can increase systemic inflammation.
“Polyunsaturated fatty acids have multiple double bonds in their carbon chains. This structure makes them fragile and prone to becoming inflammatory compounds,” explains Sara Banta, a health coach and
supplement specialist in Newport Beach, California. “They also inhibit fatty acid beta-oxidation, making your body less efficient at using fat for fuel and leading to larger fat cells.”
Healthy Oils
Avocado Oil: Rich in monounsaturated fats and vitamin E, avocado oil is a versatile choice for moist muffins, roasted vegetables and flavorful homemade salad dressings. With a high smoke point, avocado oil is perfect for savory stir-fries and mouthwatering, healthy grills. In a study published in Disease Markers involving rat subjects, avocado oil was found to partially reverse inflammatory processes and reduce levels of triglycerides and low-density lipoprotein (“bad” cholesterol), without affecting high-density lipoprotein (“good” cholesterol) levels. Banta cautions, “Most avocado oils are cut with seed oils. In fact, over 60 percent of the avocado oils are not pure avocado oil, so buyer beware. Look for a brand you trust that is organic.”
Olive Oil: Consider using extra-virgin olive oil, an important culinary staple that offers impeccable health properties and delicious flavor to appetizers, dipping sauces, salads and sautés. Studies have reported that regular consumption of olive oil may be linked to lower levels of certain markers of inflammation, including C-reactive protein and interleukin-6, as well as a lower risk of dying from cardiovascular disease. Banta notes that olive oil is a heart-healthy choice because of its high levels of monounsaturated fats and antioxidants, and a perfect oil for dressings and low-heat cooking. Organic, cold-pressed olive oil is the best option because it is processed without using high heat or chemical solvents.
Walnut Oil: According to a 2023 review published in Antioxidants, drizzling walnut oil over a grain bowl or grilled salmon may help prevent chronic inflammatory diseases and cancer. Rich in polyunsaturated fatty acids and prebiotics, it was found to promote the growth of beneficial gut
bacteria, as well as urolithin, a potent natural compound with antioxidant and antiinflammatory properties.
Alpha-Linolenic Acid: Mayo Clinic suggests that alpha-linolenic acid, a plant-based omega-3 fatty acid found in flaxseed oil, might help individuals with heart disease or women going through menopause. Flaxseed oil offers its powerful nutrients best when used unheated and can be whipped up in smoothies, sprinkled on soup, drizzled over salads or cottage cheese and added to protein-packed nut butter energy balls.
Coconut Oil: When used in moderation, coconut oil is also a versatile option in the kitchen for sautés, desserts, curries and healthy breakfast shakes. Research published in the Journal of Nutritional Science suggests that this lauric acid-rich oil low ers inflammation and relieves COVID-19 symptoms. “Coconut oil offers numerous health benefits due to its unique composi tion and stability at high temperatures,” says Banta. “Rich in medium-chain triglycerides, coconut oil provides a quick and efficient energy source, supporting metabolism and promoting fat burning.”
Eating Out
When eating out, be mindful that most salad dressings and marinades are likely to contain highly processed, inflammatory oils. To minimize ill effects, Banta recommends asking for salad dressing on the side or replacing it with vinegar or lemon; requesting
that the chef use the healthier option of real butter instead of vegetable or seed oil; and avoiding fried foods.
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.
SKINNY CAESAR DRESSING
YIELD: 8 SERVINGS (ABOUT 16 TBSP)
⅔ cup organic fat-free Greek yogurt
2 Tbsp lemon juice
1 Tbsp paleo, avocado oil-based mayonnaise (such as Primal Kitchen)
1 Tbsp Dijon mustard
2 to 3 anchovies in oil
½ tsp sea salt
¼ tsp black pepper
¼ cup shredded Parmesan cheese (optional)
Pinch garlic powder (optional)
Blend everything in a mini blender until smooth. Serve over butter lettuce with cucumbers, shredded carrots and bell peppers, or use as a dip for veggies.
Recipe and image courtesy of Sara Banta.
GRILLED SALMON
YIELD: 4 TO 6 SERVINGS
4 to 6 8-oz, 1-inch-thick salmon filets, skin-on
1 Tbsp avocado oil
2 tsp sea salt
1 lemon cut into 4 wedges
Prepare an outdoor grill for direct cooking over high heat at 450° to 550° F. Brush the cooking grates clean and close the lid to heat. Alternatively, heat a castiron pan over very high heat.
Generously coat the flesh side of the salmon filets with oil and season evenly with salt. Grill the salmon, skin side down, over direct high heat with the lid closed, or in the pan, for about six to eight minutes or until the fish lightens in color, becomes more firm to the touch and can be lifted off the cooking grates or pan without sticking.
Turn the salmon over, close the lid, and cook until the meat reaches 130° F—about two to four minutes for medium rare or longer for desired doneness. Transfer to a platter to rest for one to two minutes.
Slide the salmon skin off the filets and serve with wedges of lemon and a side salad or veggies of choice.
Recipe courtesy of Sara Banta.
Sara Banta
Stan Horia's Images/CanvaPro
Stan Horia's Images/CanvaPro
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Composting reduces landfill waste, enriches soil, lowers greenhouse gas emissions, conserves resources, and supports sustainable agriculture by recycling organic matter into nutrient-rich fertilizer for plants. You can enrich garden soil, fertilize houseplants, mulch arms, use in vermiculture, or trade with gardeners!
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Personalized Nutrition
Fine-Tuning the Dinner Plate
by Carrie Jackson
Targeted nutrition is emerging as one of the year’s biggest areas of growth in the field of health care. Data researchers at Statista estimate that the global personalized nutrition market will exceed $16 billion in 2025. From elite athletes to busy professionals, consumers are looking for individualized recommendations that take their lifestyles and unique physiological needs into consideration. Smart devices, artificial intelligence (AI) and comprehensive testing are helping people identify their nutritional requirements and make informed dietary choices. Greater attention is also being placed on the gut microbiome and customized supplementation. The one-size-fitsall approach to eating is dwindling.
Kerry Health and Nutrition Institute, a global food research organization, recently listed targeted nutrition in their top five trends for 2025, suggesting a greater emphasis on
individual “need states” that might focus on the health status of the heart, joints, bones or gut, or on personal goals associated with sports nutrition, while nutritionists are using finely tuned supplements that cater to individual requirements. Joint and bone health benefit from anti-inflammatory compounds and improved calcium absorption, for example, while cognitive health is supported by nootropics, medicinal substances that improve thinking, learning, memory and gut-brain axis modulation. Consumers are also opting for innovative ingredients like collagen peptides, omega-3s, amino acids, postbiotics and adaptogens to enhance their health status and optimize their fitness
Health-Tracking Aids
Technology is making it easier to measure how our bodies are responding and
performing at any given time. “Smart watches, smart rings and armband devices can track heart rate and oxygen levels, and monitor blood pressure levels. Some healthcare providers may recommend continuous glucose monitors to track blood sugar trends and fitness devices to track physical activity,” says Sue-Ellen Anderson-Haynes, a registered dietitian nutritionist and owner of 360Girls&Women, which offers personalized nutrition plans for health improvement or maintenance.
Using AI-powered products and services, consumers have the ability to receive nutritionist-backed recommendations, monitor their progress and make adjustments based on food preferences, health goals and other variables such as age, gender and body mass index. It is a streamlined path to improving eating habits, tailoring meal plans and creating recipes that align with health objectives and personal preferences.
Dietitians Can Help
For even more personalization, Anderson-Haynes notes, “A registered dietitian nutritionist can evaluate past medical history, nutrition, physical activity, age, biochemical and anthropometric measurements, laboratory data, and socioeconomic and education levels. In addition, they might perform functional medical testing that includes specialized hormone testing, a review of food intolerances and microbiome testing. About 70 to 80 percent of our immune cells are found within the gut. Studies show that the more diverse the healthy microbes are in the gut, the lower the risk of inflammation and diseases like diabetes, heart disease, dementia and certain cancers. In addition, when our gut is functioning well, it allows for proper metabolism processes to occur, like digestion and the absorption of nutrients from the foods we eat.”
While research on the gut-brain axis is still ongoing, it is becoming clearer that the nerves that send signals between the gut and the brain may be influenced by the foods we
eat. Anderson-Haynes suggests, “Healthful nutrients for the microbiome may include prebiotic fiber, probiotics, omega-3s, anthocyanins [plants that are blue, violet or red] and resveratrol [a defensive substance found in the skin of plants, fruits and seeds]. Studies show that the health components in these foods positively affect mood, anxiety, depression, the immune system and the nervous system.”
Other supplementation may be necessary or advised. “While there are a variety of supplements on the market, a personalized assessment and evaluation reveal what each person may need. For example, if there is a deficiency that food alone may not be able to increase, then a vitamin or mineral supplement will be needed,” explains Anderson-Haynes. “Symptoms of low levels of vitamin D may include fatigue, depression, muscle weakness and hair loss, and if vitamin D levels are deficient, then a supplement will be needed. If there are reports and symptoms of anxiety and excessive stress, supplements generally recommended to support the nervous system may be ashwagandha, magnesium, vitamin C and others. There are also evidence-based herbal remedies utilized by functional medicine practitioners to support hormone imbalances.”
Anderson-Haynes encourages clients to listen to their own bodies and to prioritize nourishment at every meal. “Food is amazing. It comes in all shapes, sizes, textures and tastes. It serves as the backdrop for social engagements and helps express culture. When done right, it’s absolutely delicious. It also serves as an element of strengthening and healing to the body. No matter your eating style, if you're trying to eat more plantbased, with less to no animal foods, you're in the right place,” she says.
The Gut and a Healthy Immune System
According to Monique Ryan, an Illinoisbased sports dietitian and author of Sports Nutrition for Endurance Athletes, because 70 percent of the immune system is in the gastrointestinal tract, personalized nutrition begins by getting the microbiome
functioning properly. “The gut is the first line of barrier to food. If it’s been damaged or hurt, people may experience increased intestinal permeability, also known as leaky gut,” she explains.
Ryan recommends food sensitivity testing to evaluate the body’s reaction to more than 175 foods. “Once we get our test results, we can create a protocol for an oligoantigenic diet, which takes out all the antigens that cause inflammation in the body. It’s a very personalized anti-inflammatory diet and targets what people are specifically sensitive to,” she says. “Anyone can go on the internet and find a generic anti-inflammatory diet, but what causes inflammation varies from person to person.”
For Ryan, all aspects of a patient’s background and lifestyle can offer pivotal clues. “I’ll sit down with each patient and take a detailed health history, including their nutrition background. Genetics also factor into overall nutrition, so we’ll look at family history and any hereditary diseases. I’ll analyze their most recent bloodwork and look at what they typically eat and what their activity levels are,” she attests. “The more I learn about a patient, the better I can personalize a plan based on their specific needs and not just their test results.”
Ideally, nutrients are supplied through food, but some supplements may be necessary based on the patient’s blood levels. “Vitamin D, which plays a key role in immune system health, is not readily supplied by food,
so most people should be taking it in supplement form,” Ryan says. “I also generally recommend a probiotic and prebiotic to support gut health. Other supplements are highly personal and vary based on the patient’s individual needs.”
Ryan urges clients to choose whole, fiber-rich foods with no added chemicals. “Simple, minimally processed foods are generally the most nutritious and efficient for the body to process. So, an almond milk that has almonds, water and maybe salt is going to be better for the body than one with multiple additives and chemical ingredients,” she explains.
Eating for Peak Performance
Ryan also works with high-level athletes. For them, personalized nutrition helps to ensure they are performing at peak levels. “Many athletes have Garmin or Polar monitors that measure their caloric output. Combined with body composition tests, these give us an overview of their metabolic and energy needs,” she says. “From there, we still have to tailor their nutrition plan for that day’s specific training. They might burn 500 additional calories one day and 1,000 in another. It depends on the athlete’s metabolism, their particular sport and what their specific training protocol is for that day. It’s not one-sizefits-all or eating the same thing every day.”
Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.
DroughtResistant Gardening
Conserving Water in the Backyard
by Sue Markgraf
Drought conditions due to hot, dry weather reached record levels in fall 2024, affecting every state but Alaska and Kentucky, according to the National Drought Mitigation Center at the University of Nebraska. With the gardening and outdoor living season only weeks away for most of the country, it makes sense that mitigating drought is top-of-mind for many. Solutions may be as close as the backyard.
Incorporating practices that conserve and protect water, such as adding drought-tolerant plants, is more than a trend in suburban, rural and even urban landscapes. “Each summer brings hotter temperatures than the previous year. It also brings more erratic weather patterns,” says Ashley Buzan, a plant expert with Woldhuis Farms Sunrise Greenhouse, in Grant Park, Illinois. “It makes sense for gardeners to consider utilizing drought-tolerant plants.”
According to Nikki Melin, a horticulturist with Midwest Groundcovers, in St. Charles, Illinois, “Planting for drought-tolerance is definitely a best practice.” Although mulching and installing a rain barrel are important, so are strategically placed bioswales that direct and filter runoff naturally. Another solution is to add water-smart plants such as ornamental grasses, deep-rooted perennials and hardy shrubs that support drainage and stabilize slopes. These techniques move water to where it’s needed.
Other conservation methods include installing a rain garden or pondless waterfall or stream to recapture and reuse water. Replacing hard surfaces with porous materials or permeable pavers enables water to seep into the soil, supporting plant health. Before incorporating changes in the landscape, ask what is allowed by the city or town and obtain the necessary permits.
“Planting to keep water on your property to avoid runoff is a benefit to the greater environment,” says Melin. “Plants support overall water quality, which is a larger-scale benefit than your own backyard. Planting water-wise plants can help reduce the need for excess irrigation in times of drought, and this is where water conservation comes into play. Overall, there is a huge benefit in including plants that are water-wise.”
The Pennsylvania Horticultural Society (PHS) lists water-wise gardening as one of its top gardening trends for 2025. Such plants are drought-tolerant, which means they do not
require frequent watering. Because they are typically adapted to the local climate, they hold their aesthetic appeal in times of stress.
“For home gardeners feeling frustrated with the constant maintenance of watering and keeping their gardens thriving in increasingly dry climates, water-wise gardening offers a solution,” says Andrew Bunting, vice president of horticulture at PHS. “From designing full gravel and crevice gardens to simply incorporating drought-tolerant plants, this sustainable approach reduces maintenance and helps create resilient gardens, even with increasing periods of drought.”
By planting a little tighter, plants will knit together faster, which does a few things. “Not only will it shade the soil and prevent weeds from germinating, it also works like mulch by keeping the soil a little cooler, and that translates into less watering,” says Heather Blackmore, a lifelong gardener and popular Hear She Grows blogger. “Keep in mind that the first year after planting you may require mulch, but after that, the plants will do most of the work so you won’t have to.”
Planting for conservation and protection offers benefits to the homeowner. “Less use of irrigation water means lower personal cost and saved time,” says Melin. “No more dragging a hose around or experiencing flagging plants when there is either too little or too
Heather Blackmore-Here She Grows Skyward Pink Veronica
Water-Wise Plants
by Sue Markgraf
“Beyond getting plants established for the first few weeks after planting, I’m a miser with the watering wand,” says Here She Grows blogger Heather Blackmore. Here are a few plants that can handle her toughlove watering style. The list includes recommended plant hardiness zones from the U.S. Department of Agriculture (USDA), helping gardeners determine which perennials are most likely to thrive at their location.
• Skyward Pink Veronica from Darwin Perennials: Covered in pink spires during summer, this plant requires very little deadheading, grows about 15 inches tall, attracts pollinators and is a great
much water.” Reading the plant tag provides information about lighting, watering and where to plant. The National Gardening Association, National Garden Bureau, local public gardens and plant-based community organizations provide educational resources for regional recommendations.
“Light makes a big difference in what type of drought-tolerant plants you choose,” Buzan says, “For example, are they going to be planted in full sun up against a brick building, or in dappled light on the outskirts of your yard?” For hot, dry spaces, Buzan recommends Sedum ‘Carl’ (stonecrop); Sesleria autumnalis, commonly known as autumn moor grass; and Calamintha nepeta ‘Montrose White’. Others are Perovskia ‘Denim ’n Lace’ Russian sage, Baptisia ‘Lemon Meringue’, Achillea ‘Sassy Summer Lemon’ and Thymus vulgaris ‘Common Thyme’.
Buzan cautions that new plants—even drought-tolerant varieties—need to be watered well through their first season to establish strong root systems. Be sure to water
front-of-the-border option. USDA hardiness zones 4 through 9.
• Amber Flower Carpet Rose: Apply a slow-release fertilizer in early spring for repeat flowering all season. This plant is disease-resistant and fragrant. Pollinators love them. USDA hardiness zones 4 through 10.
• Spring and Summer Alliums: Recommended varietals include ‘Summer Beauty’, ‘Bubble Bath’ and ‘Millennium’. These lollipop-like blooms on tall, sturdy stems are deer- and rabbit-resistant, and pollinator-friendly. USDA hardiness zones 4 through 8.
• Calamintha nepeta: These small white flowers blossom from summer to frost and have a minty fragrance. Nepeta is pollinator-friendly, drought-tolerant, and
the soil, not the foliage, and consider using triple-ground hardwood bark mulch. “A decent drink three times per week should suffice, if they’re bedded down properly with hardwood mulch,” she says. “One of the biggest mistakes gardeners make is putting down some form of non-permeable landscape barrier and then topping it with a few inches of rock. That’s a great way to cook your plants.”
We lessen the workload and conserve resources by educating ourselves about plants
deer- and rabbit-resistant. USDA hardiness zones 5 through 7.
• SunBelievable ‘Golden Girl’ Helianthus: These drought-tolerant sunflowers will bloom until frost and are pollinator-friendly. USDA hardiness zones 10 through 11. and practices that are good for people and the planet. “You don’t know what you don’t know,” says Blackmore. “I find that when I attend a garden walk, for example, I always come away with a bit more knowledge. And gardeners tend to be very generous with their knowledge.”
Sue Markgraf is a reporter, editor, columnist, field producer and media relations practitioner specializing in horticulture, environment and agriculture communications. Connect at GreenMarkPR.com.
Heather Blackmore-Here She Grows
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Fueling Exercise Recovery
Nutritional Strategies To Boost Muscle Repair
by Zak Logan
Apost-exercise recovery plan for seasoned athletes and fitness enthusiasts alike can greatly influence soreness, muscle repair and the ability to tackle the next workout. Proper hydration and nutrition work together to optimize energy levels, repair tissues and reduce inflammation. Above all, it is important to tune in to the body’s needs and adapt post-workout strategies as needed. Recovery is a personal journey to achieving the best performance every day.
Replenishing Fluids
Water is fundamental for muscle and cardiovascular function, circulation, joint lubrication and body temperature regulation. During exercise, sweat and increased lung
function expel water and electrolytes, which can lead to dehydration if not replenished. Even a 1 to 2 percent fluid loss can impact bodily functions, reducing strength, power and endurance; impairing mental focus; increasing fatigue; delaying muscle recovery; and intensifying muscle soreness.
Maintaining proper hydration before, during and after exercise is an important part of every workout. The American Council on Exercise (ACE) recommends drinking 17 to 20 ounces of water two hours prior to exercising and seven to 10 ounces every 10 to 20 minutes during exercise. Post-workout, people are advised to drink 16 to 24 ounces of fluids for every pound of body weight lost during exercise, which would require
weighing in before and after each workout. A simple way to evaluate hydration levels is to check urine color—clear or light yellow is a sign of good hydration; a darker color indicates the need to drink more water.
According to ACE, if a workout is less than an hour long, only water is needed to rehydrate. For longer and high-intensity workouts, electrolyte replacement is advised. Electrolytes such as sodium, potassium, magnesium and calcium maintain muscle and nerve function. While many sports drinks provide a way to rehydrate and replace lost electrolytes, they may also contain sweeteners, artificial colors, flavors and preservatives.
Natural and homemade alternatives are equally effective. Coconut water has been called nature’s sports drink due to its electrolyte profile. Natural juices without added sugars or artificial ingredients have also been shown to be beneficial. Beetroot juice contains high concentrations of nitrate, which improves oxygenation and exercise performance by increasing nitric oxide production. Cherry juice is high in antioxidants and anthocyanins, which may improve muscle recovery. Grape juice is rich in flavonoid antioxidants, which may reduce oxidative stress and cell damage during exercise. For a quick and easy post-workout electrolyte drink, combine 16 ounces of water or iced rooibos tea with a pinch of salt, one teaspoon of honey and the juice of half a lemon.
RossHelen from Getty Images/CanvaPro
Natalia Mylova/CanvaPro
Nourishing Recovery
Protein plays a central role in repairing microscopic tears and fiber growth that occur in muscles during exercise. The aim is to consume approximately 20 grams of protein during or after a workout. Carbohydrates restore depleted glycogen—the stored energy that is burned during exercise.
Pairing high-quality protein and nutrient-rich carbs can maximize recovery. The British Heart Foundation recommends a carbohydrate-to-protein ratio of three-to-one or four-to-one. Simple combinations such as Greek yogurt with berries or chicken with sweet potatoes, quinoa or brown rice are effective and quick to prepare. Another easy combination is a smoothie that combines animal-based (whey or casein) or plant-based (pea or hemp) protein with fruit-based carbohydrates like bananas or berries.
Abating Soreness
Exercise creates temporary inflammation as the body’s way of initiating the healing process. But chronic inflammation can slow recovery and increase soreness. Adding these natural, anti-inflammatory foods to a recovery diet will help mitigate soreness and improve recovery time.
• Turmeric and ginger have potent, anti-inflammatory properties. Add turmeric to curries, or steep ginger in tea after workouts.
• Fatty fish such as salmon and mackerel provide omega-3 fatty acids, known for reducing inflammation and joint pain.
• Berries and cherries are packed with antioxidants that repair cellular damage.
• Leafy greens such as spinach or kale can be added to smoothie bases or steamed as a side dish.
Get creative by combining protein, carbohydrates and antiinflammatory foods. Consider a quinoa bowl with turmeric-spiced salmon and steamed kale or a recovery smoothie with almond milk, mixed berries, flaxseed and fresh ginger.
Supplementation Caveat
Supplements should complement, not replace, a balanced diet. Whenever possible, prioritize whole, nutrient-dense foods over processed alternatives or supplements. Consulting with a dietitian nutritionist or other practitioner that specializes in sports medicine may help identify areas where supplementation is most beneficial.
Zak Logan is a freelance health writer dedicated to getting back to basics.
Canine Gut Health
Protecting a Dog’s Microbiome
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
Gut health is essential for a dog’s well-being. For optimal functioning, the gut depends on its microbiome, a collection of microorganisms throughout the digestive tract that modulate inflammation; assist with digestion and nutrient absorption; protect against harmful bacteria; and influence mood, behavior and stress responses.
Immune Health and Inflammation
A 2018 report published in Veterinary Clinics of North America: Small Animal Practice outlines our current understanding of how the gut microbiome in dogs and cats is closely intertwined with their immune system. A protective mucous layer separates gut microbes from the intestinal lining, acting as a barrier to prevent harmful bacteria from interacting with intestinal cells.
Specialized dendritic cells extend out of the mucous layer to monitor microbial activity, differentiating between helpful and harmful bacteria. Two types of white blood cells control the proliferation of detrimental bacteria and prevent infections: B cells, which produce antibodies that bind to pathogens and neutralize them; and macrophages that surround and kill offenders and remove the dead cells.
The gut microbiome also manages inflammation—ramping it up to fight infections or keeping it at bay at other times. Factors like
a poor diet, antibiotics and stress can disrupt the balance of beneficial and harmful bacteria, potentially exacerbating inflammation or creating other gut health issues.
Dietary Recommendations
“Many processed dog foods contain fillers and artificial ingredients that harm dog gut health over time,” says holistic pet health coach Denise Bozenski. “Artificial preservatives, colors and flavors disrupt the gut microbiome. Common ingredients like corn, wheat, soy and byproducts can cause inflammation and contribute to digestive issues.”
She recommends choosing high-quality foods made with whole, fresh ingredients, while avoiding heavily processed options packed with fillers. A homemade dog diet can be an excellent choice to promote gut health if it is balanced and made with naturally fresh ingredients. Variety is key for a healthy gut microbiome. A diet with diverse whole foods supports a pet's digestive system.
“A healthy gut needs a balance of fiber, protein, healthy fats, and essential vitamins and minerals. Omega-3 fatty acids from sources like fish or flaxseed oil also play a critical role in reducing inflammation,” explains Bozenski. She recommends a gut-friendly homemade meal plan that includes fiber-rich vegetables such as sweet potatoes, pumpkin, carrots and zucchini; easily digestible
proteins, including fish, poultry and turkey; prebiotics like flaxseeds and chicory root; healthy fats such as coconut or flaxseed oil; and fermented foods like kefir or plain yogurt that provide beneficial probiotics.
Transitioning to Fresh Food
Switching a dog’s diet from processed to fresh food requires a progressive approach to avoid digestive upset. “Start by mixing a small amount of naturally fresh dog food with their current processed food, gradually increasing the fresh food portion over seven to 10 days. This gradual shift allows the dog's digestive system to adjust,” recommends Bozenski.
She also warns against common mistakes such as failing to balance the diet properly and relying too much on a single ingredient. “Dogs need a variety of nutrients. Without the right proportions of protein, fats and carbohydrates, their gut health could suffer. Additionally, feeding too much of one ingredient can lead to an imbalance in the gut
microbiome,” she explains, adding that it is best to consult with a holistic pet health coach or canine nutritionist to ensure the diet is balanced and supports gut health.
“It’s important to avoid feeding dogs toxic foods like onions, chocolate and certain spices,” stresses Bozenski. “Many dogs are also sensitive to specific ingredients, which can cause issues like itchiness or yeast overgrowth.” To identify problematic ingredients, owners can conduct a sensitivity test followed by an elimination diet, which removes certain foods one at a time to find the offenders.
Ruth Roberts is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.
Honoring the Women in Our Lives
by Marlaina Donato
One moment, the Earth is in the fierce grip of winter, and the next, thawing soil and new green prevail. The month of March is a time of both sudden snow squalls and unexpected, delicate sunlight. We are in that liminal space of uncertainty, half-cloaked in weariness, yet filled with flowering hope, when natural forces seem to articulate the ineffable quality of being human.
Nature outgrows uncertainties with awkward grace, succumbing to unspoken burdens, every now and then exhaling with a good storm that rattles the windows and the bones. In our folklore, nature is a mother—a woman that mourns her daughter’s departure in winter and rejoices her return in spring. Like Demeter of Greek mythology, we embody the seasons, but it is not always easy to accept our March phases, when we cannot make up our minds about who we are, what we want or which face we wish to show the world.
The world celebrates International Women’s Day on March 8, and a few inspiring names come to mind, including poet Maya Angelou, activists Rosa Parks and Malala Yousafzai, aviation pioneer Amelia Earhart, media mogul Oprah Winfrey and marine conservationist Rachel Carson. Humbler, but equally impactful ladies also deserve our recognition, including our grandmothers and mothers that ran the house
with lively aplomb, or our aunts and older sisters that offered crucial advice for our first school dance. We also recall and honor the women we lost too soon—girlfriends that moved far away, co-workers that succumbed to COVID-19 and mothers we lost to cancer. We may even mourn our younger selves and the innocence of yesteryear.
March whispers, “It’s okay. Soften, and allow for all your humanness.” She teaches us a lot, if we listen. This month, be inspired to:
• Laugh at yourself and embrace imperfections.
• Display fresh flowers around the house.
• Thank the women in your life for their unique gifts.
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.
Oldiefan from pixabay/CanvaPro
Calendar of Events
To place a calendar/ongoing/classified event, email content to MsTracy@MidlandsNA.com. Entries must adhere to our guidelines and be submitted by March 10 (for April issue). Call ahead before attending events to avoid any cancellations or changes.
SUNDAY, MARCH 2
Lexington County Chili Cookoff–Noon5pm. The annual chili cookoff, presented by the Old Mill Brewpub and the Lexington County Blowfish, allows attendees to sample outstanding chili, vote for their favorite, and raise money for the Town of Lexington Police Foundation and other Lexington County charitable organizations. Icehouse Amphitheater, 107 W Main St, Lexington. Info: GoBlowFishBaseball.com.
SUNDAY, MARCH 9
Annual Shamrock Parade–3pm. The 10th annual Shamrock Parade will roll down Main Street in downtown Lexington. The parade will feature Irish dancers, musical bands, floats, pageant winners and more. Info: 803254-3474, Info@BlowFishBaseball.com.
SATURDAY, MARCH 22
Irmo Cherry Blossom Festival–10am-5pm. The family-friendly festival features quiet picnicking, blossom-viewing, plein air art, handcrafted artwork and more. There is no rain date for this event. Irmo Town Park, 7330 Carlisle St, Irmo. Info: IrmoCherryBlossom@ mail.com.
SUNDAY, MARCH 23
Spirit Connections–2-5pm. Connect with loved ones via psychic medium Val Ryan. Registration required. Cost: $50. Doubletree by Hilton, 2100 Bush River Rd, Columbia. Info/register: Contact Ryan at 803-750-7117 or Val@RyanSpirit.com.
THURSDAY, MARCH 27
Spring Trunk Show–10am-5pm. Out with the old, in with the new. Donate your old shoes and get ready for spring. Join us for our annual Spring Trunk Show. Foot Savi, 7001 St Andrews Rd, Columbia. Info: 803-781-1230. Mental Health Matters–6-10pm. Join us for a mental health discussion for men, “Man, I Feel You.” This allows a safe space for men to open up about the issues they typically keep to themselves. University of South Carolina School of Law, Karen Courtroom, 1525 Senate St, Columbia. Info: Email Na’Kiya Tye at ntye@ email.sc.edu.
SATURDAY, MARCH 29
Mental Health Matters–Noon-4pm. Join us for a mental health discussion for women, “Ladies, I Hear You.” This allows a safe space for women to open up about the issues they typically keep to themselves. University of South Carolina School of Law, Karen Courtroom, 1525 Senate St, Columbia. Info: Email Na’Kiya Tye, ntye@email.sc.edu.
PLAN AHEAD
WEDNESDAY, APRIL 2
Forest Acres Farmers Market–2-6pm. Gills Creek Memorial Park, 24 Forest Lake Pl, Columbia. Info: 803-782-9475.
SATURDAY, APRIL 12
5K Rise and Run/Walk–8am. Forever Changed Ministries invite you to participate in an event that will support Sound Mind Series, an organization that promotes mental health awareness. Cost: Rise and Run, $35; Family Fun Run with Egg Hunt, $20. Saluda Shoals Park, 5605 Bush River Rd, Columbia. Info/registration: SoundMindSeries.com.
TUESDAY, APRIL 22 –
SUNDAY, APRIL 27
Columbia Food and Wine Festival–6-9pm. A South Carolina Event Productions event. Various locations. Info: Events@Free-Times. com, Free-Times.com.
SATURDAY, APRIL 26
Spring Health Fair–9am-8pm. Garner’s Natural Life, 5166 Sunset Blvd, Ste C, Lexington. Info: 803-973-3001.
Sharpvue Irmo International Festival–11am-7pm. Moore Park, 7473 Church St, Irmo. Info: SharpvueIrmoInternationalFestival.com.
THURSDAY, MAY 15
Bees & Blossoms Annual Fundraiser–69pm. Living Wright Foundation. The Hall at Dupre Catering and Events, 320 Senate St, Columbia. Info: Call Annette Briggs at 803309-2101.
Ongoing Events
Sunday
Arboretum Open House –1-4pm. Every third Sunday. Come and enjoy a nature walk through the W. Gordon Belser Arboretum, a wildlife preserve in the heart of Columbia. Pets are not permitted. Pathways are natural and pass through hilly terrain. Restroom facilities are not available. Free admission. W. Gordon Belser Arboretum, 4080 Bloomwood Rd, Columbia. Info: Arboretu@ mailbox.sc.edu.
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.
Grief Support Group –1-2pm. Every second and fourth Monday. Connect with others that have experienced loss and the challenges that living with grief brings. Free. Leeza’s Care Connection, 201 St Andrews Rd, Columbia. Info: 803-888-7525, LeezasCareConnection.org.
Wednesday
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
Early-Stage Dementia Support Group –12pm. Every third Thursday. In-person and virtual. This group is for caregivers and families adjusting to a new diagnosis of some form of dementia. Free. Leeza’s Care Connection, 201 St Andrews Rd, Columbia. Info: 803-888-7525, LeezasCareConnection.org.
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. Free. Info: Contact MaryJo Briggs at 803-537-1234 or Paintwmj@gmail.com.
Art W/ Coping of Loss –6:30-8pm. Every fourth Thursday. Dr. Delores Gulledge teaches to use art as medicine when dealing with loss and grief. No experience required. Free. Leeza’s Care Connection, 201 St Andrews Rd, Columbia. Info: 803-888-7525, LeezasCareConnection.org.
Palmetto Trivia –7-9pm. Every Thursday. Teams compete for prizes awarded to the top three finishers. Trivia takes place outside in pleasant weather and moves indoors to the Bierkeller hall during inclement conditions. Free parking is available in the deck on Canalside Street. The Bierkeller, 600 Canalside St, Ste 1009, Columbia. Info/cost: BierkellerColumbia.com.
Thursday Night Jazz Party –8-11pm. Every Thursday. The Aristocrat hosts a Thursday Night Jazz Party featuring various artists and musicians. Guest musicians welcome to join in. Free admission. The Aristocrat, 1001 Washington St, Columbia. Info: ExperienceColumbiaSC.com/event/jazzparty-at-the-aristocrat/68104.
Saturday
B.I.O.M.G. –10-10:40am. Every Saturday. Join The Village parent support group virtually. This support group is for all parents. Being a parent can be challenging. You have a village to help you maneuver through tough times. Free. Info: Contact Rashika “Ro” Davis at 803550-9837 or BlackIceomg@gmail.com.
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 ad, 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 15.
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 5.
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 5.
HEADSHOT/BRANDING PHOTOGRAPHER
ESNTL HEADSHOTS
Michael Woodland 1421 Calhoun St, Columbia 803-237-2536 • Michael@ESNTLHeadshots.com ESNTLHeadshots.com
Make a powerful first impression with ESNTL Headshots. ESNTL Headshots, the Midlands’ leader in professional photography, captures images that define your success. We specialize in corporate headshots and branding photography. Our corporate headshots provide polished, professional images for executives, teams and company profiles. Our branding photography provides dynamic shots for entrepreneurs, showcasing your personality and elevating your brand. We have options to bring the studio to you, delivering high-quality images that leave a lasting impact. Book today to level up your success.
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 15.
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 25.
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 2..
The greatest threat to our planet is the belief that someone else will save it.
—Robert Swan
POSITIVE PROJECTIONS LLC
Donna Mack
803-766-4913
PositiveProjectionsllc@gmail.com
PositiveProjectionsllc.com
Donna Mack and her team bring over 30 years of combined experience in offering health and wellness 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.
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 25.
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 15.
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 ad, back page.
