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COURSES
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Dear Readers,
Welcome. March’s issue focuses on personalized wellness and community care. Our commitment to your well-being drives us to provide researched articles including insights and practical wisdom, made possible through the dedicated support of our valued advertisers who share our vision for a healthier community.
The future of nutrition is becoming increasingly personalized, with innovative approaches using AI, smart devices, and microbiome testing to create individualized dietary plans. This evolution moves beyond one-size-fits-all recommendations, allowing experts to tailor nutrition for specific health goals, from supporting heart and gut health to optimizing athletic performance. Our feature article explores how these cutting-edge approaches can transform your relationship with food and enhance your overall well-being. See page 16 for more information.
On page 12 in our Conscious Eating section, we delve into the role of cooking oils in our diet. The choice between inflammatory processed oils and healthsupporting options like extra-virgin olive oil, avocado oil, and walnut oil can significantly impact our heart health, brain function, and overall wellness. This comprehensive guide can help you navigate these choices both in your kitchen and while dining out.
In our conversations around food, we include attention to our pets, as explored in our Natural Pet department. Understanding the vital role of a dog’s gut microbiome in their overall health and immunity allows
us to make informed decisions about their nutrition. From choosing whole-food diets to incorporating probiotics, review the research on maintaining your canine companion’s digestive wellness. See page 26. As we celebrate International Women’s Day this month, we pause to honor the women who shape our world – from recent historic figures like Maya Angelou and Rosa Parks to the everyday heroes in our families and communities. Their strength, resilience, and wisdom continue to inspire positive change and growth in our lives. Check that out on page 23.
Remember, every choice we make in support of our health ripples outward to affect our families and communities. As you explore this month’s issue, we hope you’ll find inspiration and practical guidance for your wellness journey.
With gratitude for your continued support and trust.
The greatest wealth is health.
— Virgil
Susan Q Wood Publisher
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Transform Lives As a Licensed Heal Your Life® Workshop Leader
Are you longing for a career with meaning and purpose? You can now train as a Heal Your Life® workshop leader in Louise Hay’s life-changing philosophy. Hay’s main book, You Can Heal Your Life, has sold over 55 million copies worldwide, changing many lives. This training offers more in-depth experience with Hay’s techniques as attendees take their own growth to the next level with inner child work, emotional release, awareness exercises and deepening intuition with meditation and visualization.
Course materials include complete manuals for leading up to 15 different workshops, plus music, handouts and marketing guidelines. There is extensive follow-up after the training through Zoom meetings, email and private Facebook groups. The next training takes place June 14 to 20, in Orlando. Pre-registration is required.
Course leader, Patricia Crane, Ph.D., was privileged to train personally with Hay during her lifetime, receiving Hay’s approval to lead the trainings, along with Crane’s husband Rick Nichols. Their company, Heart Inspired Presentations, LLC, is licensed by Hay House, Inc. Attendees completing the training receive a certificate and are licensed through Heart Inspired Presentations by Hay House.
For more information, call 760-539-2227 or go to HealYourLifeTraining.com/florida. See ad page 29.
Unlocking Your Spiritual Intelligence: A Path to Fulfillment
Are life’s challenges leaving you searching for deeper meaning? According to spiritual guide Malabika Shaw of Vision Wholistic, these feelings often signal your Spiritual Intelligence calling you toward greater fulfillment.
“Spiritual Intelligence is our internal compass,” explains Shaw, “guiding us toward our life’s highest potential.” This innate wisdom, now recognized by both ancient traditions and modern science, exists within each person’s DNA, offering a unique pathway to purpose and joy.
Shaw’s approach helps individuals recognize and align with their Spiritual Intelligence, transforming obstacles into opportunities for growth. By learning to listen to this inner guidance, clients discover their authentic path while navigating life’s challenges with greater ease and clarity.
“When we tune into our Spiritual Intelligence,” Shaw notes, “we unlock a field of infinite possibilities that can transform our daily experience.”
Ready to explore your Spiritual Intelligence? Contact Malabika Shaw for a complimentary 20 to 30 minute consultation and begin your journey toward greater clarity and purpose.
For more information and appointment, visit VisionWholistic.net, phone 515-720-9520 and/or email VisionWholistic@gmail.com. See ad page 29.
A School Beyond the Classroom: Visit ThePEMS Academy Open House
ThePEMS Academy - Physical, Emotional, Mental, Spiritual amelioration for children will be having their Open House on March 15th 10-2 & the community is invited! ThePEMS is a nonprofit supplement to school that has an innovative mission supporting children 8 – 14 years old in finding their way towards a healthy, passionate, able-life through self discovery, independence, critical thinking, stillness, and advancement in art, music, movement, and science.
Founded by entrepreneur Kelly Doyle, her passion for a new way to teach children came to life the end of 2024. She put together a team including teachers, a family therapist, musicians, gardener, functional fitness coach, yoga, meditation, Qigong teachers and artists to make-up an afternoon (homeschooled children), after school, and summer program.
In-house tutoring will be available for math and English and the outside garden gives space for children to be active or swing under the oak tree. There are no electronics allowed except in the tutoring room and the space offers a ‘quiet room’ with a library for reading or to work on quieting the mind. The Entrepreneurship & Innovation classes are created to coach & inspire the children to be entrepreneurial by developing a product and taking it to market.
For more information: call 954-629-3751 or email Discover@ThePEMSAcademy.com. See ad page 7.
Jazzercise Fitness Classes Offer
Impactful Fun in East Broward
Jazzercise of East Broward County is reaching out to people interested in finding a fun, dance-based exercise program that includes dance cardio, strength training and stretching. Participants can take advantage of two weeks of unlimited classes for only $59 now through the end of March.
“We offer an effective exercise program so members lose weight and get stronger,” states Theresa Prohaska, owner of East Broward Jazzercise. “We encourage everyone to work at their own pace and know they’ve already done the hardest part which is walking in the door.”
Designed for people of every fitness level, Jazzercise classes are choreographed to today’s top music, including pop, hip-hop, country and more. Both low and higher impact options are demonstrated in every class, and members are encouraged to adapt every routine to their own abilities and goals.
Locations: Jazzercise Oakland Park, North Andrews Gardens Community Center, 250 NE 56th Ct., OP. Jazzercise Pompano Beach, Emma Lou Olson Civic Center, 1801 NE 6th St., PB. Jazzercise Pompano Beach, Charlotte J. Burrie Civic Center, 2669 N. Federal Hwy., PB. For more info and to reserve your spot in a class, call/text 954-275-9640 or visit Jazzercise.com. See ad page 29.
Keep moving forward at your own pace, and remember it’s okay to rest, regroup, or change paths along the way.
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 energydense 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 nonopioid 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.
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Vocal Biomarkers to Diagnose Diabetes
Researchers at the Luxembourg Institute of Health have developed a voice-based algorithm with the help of artificial intelligence that can potentially detect Type 2 diabetes. The screening analyzes subtle changes in a person’s voice, which are not usually noticeable to the human ear. This could represent an early and noninvasive diagnostic tool. Diabetes can affect the vocal cords as a result of nerve damage, thereby affecting voice quality.
The technology was tested in a study of 600 U.S. participants published in PLOS Digital Health. Researchers deemed the accuracy of the algorithm to be comparable to traditional risk assessment tools recommended by the American Diabetes Association. Next steps include refining the algorithm to detect pre-diabetes and expanding its use in other languages.
The Luxembourg researchers estimate there are 400 million undiagnosed cases of Type 2 diabetes worldwide. Without treatment, this disease can lead to serious health issues such as cardiovascular disease and neuropathy, as well as higher healthcare costs and even mortality. Current screening relies on blood tests.
Benefits of Plum Blossom Acupuncture
The use of plum blossom acupuncture therapy has been documented for more than 2,000 years. It involves the use of a handle equipped with seven short needles in the shape of a plum blossom. It is commonly used in pediatric acupuncture because of its shallow penetration of the skin. Beginning in the 1950s, electric stimulation was added. Today, digital electric plum blossom acupuncture is used to treat a variety of conditions, including skin diseases like acne vulgaris, alopecia, hives, eye disorders, juvenile myopia, and impaired or dim vision in children.
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.
New Uses for Carbon Dioxide
While the world struggles to reduce greenhouse gas emissions, engineers are working to find practical and economically feasible ways to capture and convert carbon dioxide (CO2) into useful products. Research from the Massachusetts Institute of Technology published in Nature Communications describes efficiently converting CO2 into ethylene, a chemical that is widely used in plastics and fuels.
The engineers developed new electrode materials made of micrometric copper wire woven through thin sheets of Teflon. The electrochemical process that converts CO2 into ethylene involves a water-based solution and catalyst using the new electrode materials, which come into contact with an electric current in a device called a gas diffusion electrode. Engineers believe that their process is scalable for large conversions of CO2 into ethylene and other high-value chemical products such as methane, methanol and carbon monoxide.
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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.
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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.
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Alpha-Linolenic Acid: Mayo Clinic suggests that alpha-linolenic acid, a plant-based omega-3 fatty acid found in flaxseed oil, might help individuals with heart disease or women going through menopause. Flaxseed
oil offers its powerful nutrients best when used unheated and can be whipped up in smoothies, sprinkled on soup, drizzled over salads or cottage cheese and added to protein-packed nut butter energy balls.
Coconut Oil: When used in moderation, coconut oil is also a versatile option in the kitchen for sautés, desserts, curries and healthy breakfast shakes. Research published in the Journal of Nutritional Science in 2024 suggests that this lauric acid-rich oil lowers inflammation and relieves COVID-19 symptoms. “Coconut oil offers numerous health benefits due to its unique
composition and stability 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.
If You Are Reading This, So Are Your Potential Customers.
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 cast-iron 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,
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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
Bison and Lamb Meatloaf YIELD: 8 SERVINGS
1 Tbsp avocado or olive oil
½ cup carrots, finely chopped
½ cup zucchini, finely chopped and blotted dry
1 lb grass-fed ground bison
1 lb grass-fed ground lamb
1 egg
7 Tbsp barbecue sauce, divided (such as Noble Made or Primal Kitchen)
1 Tbsp coconut aminos
¼ cup coconut flour
2 tsp sea salt
½ tsp dried oregano
Heat oven to 350° F. Coat a loaf pan with avocado oil cooking spray.
Heat oil in a medium pan over medium heat. Add the carrots and zucchini and sauté for five minutes. Remove vegetables from the pan and place in a large bowl.
Add the bison, lamb and egg to the bowl. Use a rubber spatula to combine well. Add 5 tablespoons of barbecue sauce, coconut aminos, coconut flour, salt and oregano and stir to combine.
Add mixture to the loaf pan and press down to flatten. Bake for 35 minutes. Spread the remaining 2 tablespoons of barbecue sauce on top and return to the oven for five
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)
additional minutes or until the internal temperature reaches 160° F.
To make these into meatballs, instead of placing the mixture in a loaf pan, roll them into golf ball-sized balls. Working in batches, heat a small amount of oil in a sauté pan and cook the meatballs over medium heat for about three minutes until browned on all sides. Add the pan filled with browned meatballs to a 350° F oven for four to five minutes or until cooked through.
Recipe courtesy of Sara Banta.
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.
Easy Tzatziki
YIELD: 4 SERVINGS
2 mini-Persian cucumbers, chopped into small pieces
2 tsp sea salt, divided
1 cup Greek yogurt (any fat percentage)
1 Tbsp lemon juice
1 Tbsp finely chopped fresh dill
Sprinkle chopped cucumbers with one teaspoon of salt and let them rest in a colander for 10 minutes to draw out some moisture. Pat dry with a paper towel.
Combine the cucumbers, Greek yogurt, lemon juice, dill and remaining salt and stir until well incorporated. Serve over vegetables or meats as a dressing or dip.
Recipe and image courtesy of Sara Banta.
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Sara Banta
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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, AndersonHaynes notes, “A registered dietitian nutritionist can evaluate past medical history, nutrition, physical activity, age, biochemical and anthropometric measurements, laboratory data, and socioeconomic and education levels. In addition, they might perform functional medical testing that includes specialized hormone testing, a review of food intolerances and microbiome testing. About 70 to 80 percent of our immune cells are found within the gut. Studies show that the more diverse the healthy microbes are in the gut, the lower the risk of inflammation and diseases like diabetes, heart disease, dementia and certain cancers. In addition, when our gut is functioning well, it allows for proper metabolism processes to occur,
like digestion and the absorption of nutrients from the foods we eat.”
While research on the gut-brain axis is still ongoing, it is becoming clearer that the nerves that send signals between the gut and the brain may be influenced by the foods we eat. Anderson-Haynes suggests, “Healthful nutrients for the microbiome may include prebiotic fiber, probiotics, omega-3s, anthocyanins [plants that are blue, violet or red] and resveratrol [a defensive substance found in the skin of plants, fruits and seeds]. Studies show that the health components in these foods positively affect mood, anxiety, depression, the immune system and the nervous system.”
Other supplementation may be necessary or advised. “While there are a variety of supplements on the market, a personalized assessment and evaluation reveal what each person may need. For example, if there is a deficiency that food alone may not be able to increase, then a vitamin or mineral supplement will be needed,” explains AndersonHaynes. “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
According to Monique Ryan, an Illinois-based 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.
are highly personal and vary based on the patient’s individual needs.”
Ryan urges clients to choose whole, fiberrich foods with no added chemicals. “Simple, minimally processed foods are generally the most nutritious and efficient for the body to process. So, an almond milk that has almonds, water and maybe salt is going to be better for the body than one with multiple additives and chemical ingredients,” she explains.
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-size-fits-all or eating the same thing every day.”
Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.
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.
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 nutrientrich carbs can maximize recovery. The British Heart Foundation recommends a carbohydrate-to-protein ratio of three-toone 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, antiinflammatory properties. Add turmeric to curries, or steep ginger in tea after workouts.
• Fatty fish such as salmon and mackerel provide omega-3 fatty acids, known for reducing inflammation and joint pain.
• Berries and cherries are packed with antioxidants that repair cellular damage.
• Leafy greens such as spinach or kale can be added to smoothie bases or steamed as a side dish.
Get creative by combining protein, carbohydrates and anti-inflammatory foods. Consider a quinoa bowl with turmericspiced 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.
Judith Cruz
on A Holistic Approach to Food Insecurity
by Sandra Yeyati
Judith Cruz is an avid warrior in the fight against hunger. For 15 years, she has served as president and CEO of the Treasure Coast Food Bank (TCFB), a regional hunger-relief nonprofit in Fort Pierce, Florida, that distributed 55 million meals last year, more than half of which consisted of fresh produce. She is a former board member of Feeding America and past chair of Feeding Florida.
Every day, Cruz and the hard-working employees and volunteers at TCFB aim to help the most vulnerable, including children, seniors and people facing costly medical bills, underemployment or other economic struggles. Through partnerships with local farmers, ranchers and retailers, the organization provides access to fresh fruits and vegetables, as well as dairy and protein options. TCFB collaborates with agencies, local governments and other nonprofits to take healthy sustenance into at-risk neighborhoods, including hard-to-reach rural communities, through mobile pantries.
Could you define food insecurity?
It’s a condition where people don’t have reliable access to healthy, affordable food on an ongoing basis. They might not know where their next meal is coming from. They might have limitations as to how many times a day or per week they can eat. Folks that are struggling with food insecurity might have only one meal a day and have limitations on what that would be. It might not be the most healthy meal. It could be low-quality food, and all of that has a negative impact on their overall physical and mental health and well-being.
How prevalent is food insecurity?
Nationally, one in five people are food insecure, and certain groups are more vulnerable. When we talk about people struggling to put food on their table, it’s natural to visualize the commercials of families in other countries that are starving. In the United States, people are starving in a different way. They are being filled with empty calories, creating a host of health issues and health disparities that accompany empty calories, including obesity. For children, eating poorly can result in disciplinary struggles.
What are the most common causes of food insecurity?
Many things contribute to it, including poverty and food deserts. People living in
low-income areas more than likely don’t have access to grocery stores or markets with healthy foods, so they’re eating empty calories. There are people struggling with underemployment, unemployment, the high cost of living, health issues or high medical bills. Here in Florida, rental housing has become unaffordable. And then there are the racial and ethnic disparities that people experience.
How does a food bank help people struggling with food insecurity?
This food bank is a bit of an innovator with more of a holistic approach. We take the person that is in need of assistance and look at the other areas where they’re struggling. It’s not just about providing food, but it’s providing those wraparound services that they may need to make it easier for them to lift themselves up out of the situation that they’re in.
Obviously, our core mission is to provide food now. In collaboration with partner agencies and emergency organizations, we supply food for distribution at soup kitchens and pantries, and also do our own distributions through mobile and pop-up pantries. But in addition, we also provide SNAP [food stamp] assistance and connect them to all
Jacqueline Kenney/CanvaPro
kinds of social services through our benefits outreach programs and community partners. It’s kind of a one-stop shop for folks.
If you’re coming to us for food assistance, you can meet with our case manager and get information about housing, health care and other services in one sitting without having to go to different agencies. We also offer job training programs for people that need new training or a career path that can pay them a better living wage than what they’re currently earning. The goal is to reduce hunger not just by providing food, but by helping people with the different services and providing other essential items that they might need, like shampoo and cleaning products.
How important is the contribution of volunteers?
Volunteers are critical to every piece of our operation—without them, we couldn’t do it. Last year, we had just over 11,000 volunteers that provided over 45,000 hours of service working in food distribution, special events, the office and in the food production kitchen where we prepare meals every day.
Do you have hope?
I have hope because of the volunteers. After a natural disaster or at the worst time in someone's life, there’s always someone here doing what they can to make it better. Humanity always surprises me because we step up. I would encourage everybody to give their time, talent or treasure to any organization they care about. Nonprofits can’t do it alone. They need help from the community, and if folks have time or some money to give, that’s the best thing they can do for any organization, whether it’s a food bank, the arts or a children’s charity.
Sandra Yeyati is the national editor of Natural Awakenings magazine.
To read a longer version of this conversation, visit Tinyurl.com/ JCruzWW or scan the QR code.
Fighting Hunger: Local Organizations Making a Difference
Note: This is a brief overview of select organizations providing food assistance in Broward County. Many other valuable resources exist. For complete information about food assistance programs in your area, contact any organization listed below or visit broward.org.
In Broward County, a dedicated network of food banks, outreach centers, and service organizations works tirelessly to ensure no neighbor goes hungry. These vital community resources provide not just food, but hope and dignity to thousands of residents facing food insecurity.
The Pantry of Broward in Fort Lauderdale specializes in supporting seniors on fixed incomes and grandparents raising grandchildren. Reachable at 954-358-1481 or through ThePantryOfBroward.org, they welcome volunteers and donations to support their crucial mission.
Feeding South Florida, located in Pembroke Park, serves as one of the region’s largest food banks. Beyond food distribution, they offer workforce training programs to address the root causes of food insecurity. Contact them at 954-518-1818 for volunteer opportunities or to make donations.
The Broward Partnership for the Homeless Inc. in Pompano Beach takes a comprehensive approach, providing daily hot meals to residents from their 24/7 facility at 1700 Blount Road. Their commitment to the community extends beyond meals, as demonstrated by their annual Champion Breakfast event, which brings together local leaders and supporters to strengthen their mission of comprehensive care. Those seeking assistance can call 954-563-4357, while general inquiries can be directed to 954-779-3990.
Christian Love Fellowship Church in Deerfield Beach (801 SE 10th Street) extends their community outreach through their food ministry program every Sunday morning and Wednesday evening. For information, call 954-428-8980.
The Blessings Food Pantry in Pompano Beach, though smaller, makes a mighty impact with their personal touch and efficient service. Their highly rated grocery pickup service has earned praise from community members who appreciate their efficient, dignified approach to food assistance. Support their work by calling 954-943-0404.
These organizations thrive through dedicated volunteers like Michelle Rodriguez, a retired teacher who coordinates food distributions three days weekly. “Every bag of groceries represents a family that won’t go to bed hungry,” she says. “That’s what keeps me coming back.”
As our community faces ongoing economic challenges, these organizations remain essential pillars of support. Whether through volunteering, donating, or spreading awareness, every community member can contribute to ensuring no Broward County resident goes hungry.
The Well-Adjusted Teenager
Tips To Relieve Stress and Support Resilience
by Christina Connors
Teens are under tremendous pressure from academic demands, social expectations and the pervasive influence of technology, so it is crucial for them to have effective strategies to manage stress. By incorporating mindfulness practices into their daily life, they can develop resilience, reduce tension and enhance their overall well-being. A 2024 study published in the British Journal of Health Psychology found that just 10 minutes of daily mindfulness practice could significantly reduce symptoms of anxiety and depression. Participants reported a 12.6 percent decrease in anxiety and a 19.2 percent reduction in depression.
Helping teens in their mental health journey requires a holistic approach that addresses their physical, emotional and social needs. By fostering a supportive environment, providing education and resources, and encouraging healthy habits, we can help them thrive and develop into buoyant, wellbalanced individuals.
“It’s so important to establish open, nonjudgmental communication with our teens,” advises Chanie Messinger, a Brooklyn-based occupational therapist, educator and motivational speaker. “Feeling safe to talk about and express their feelings—especially difficult ones—to
a trusted adult is vital for ensuring mental health. A fun way to do this is to set aside oneon-one time each week to engage in an activity our child loves to do. This also shows our children that we notice what lights them up, helping them feel seen and understood.”
Encouraging Self-Care
Self-care is not just a trend, but a necessary practice for maintaining mental and physical health. Teens can benefit immensely from self-care activities, such as creating doit-yourself face masks with natural ingredients like oatmeal, avocado, aloe and green tea. This fun and relaxing activity can also
improve skin health. Aromatherapy, using essential oils like lavender or eucalyptus, can enhance their mood and promote relaxation. These practices encourage teens to take time for themselves and develop healthy habits that can last a life time. “Joining the fun with your teen in this self-care prac tice is also a great way to bond and get to know them more deeply,” suggests Messinger.
Spring Cleaning the Mind
Spring break is an excellent opportunity for teens to declutter and organize both their physical and dig ital spaces. Encouraging them to clean out their lockers, rooms and phones can reduce mental clutter and create a more ordered and efficient environment. Tips for staying organized, such as using planners, setting reminders and designat ing study areas, can help teens manage their time effectively and maintain a streamlined space, con tributing to a clearer mind.
Breaking Social Media Habits
A study by the World Health Organization found that 11 percent of adolescents showed signs of problematic social media behavior, struggling to control their use and experiencing negative consequences. Girls reported higher levels of problematic social media use than boys (19 versus 13 percent). Thirty-six percent of young people reported constant contact with friends online, and 34 percent of adolescents played digital games daily, with more than one in five (22 percent) playing for at least four hours on days that they engaged in gaming.
A social media break can be a transformative experience for teens. “A key aspect of reducing the amount of time a teen spends on their device is giving them something healthy to fill that void,” says Michael
Dzwil, senior director of clinical outreach for Newport Academy, a residential, mental health treatment facility for teens in New York. “Suggesting alternative activities, such as reading, exercising or spending time with family and friends in person, can help fill the gap left by social media and provide a refreshing change. Together as a family, delete social media apps or at the very least turn off notifications, so that the time each family member chooses to look at social media is more intentional versus reactive.”
Modeling Healthy Behaviors
Teens often look to grownups for guidance. By openly discussing mental health, adults can help normalize it, reducing the stigma and shame that they might feel about their emotional and mental struggles. This openness may make it more likely for them to seek help when needed. By prioritizing wellness and mental health, adults send the message that self-care is important and acceptable.
As a community, it is our collective responsibility to ensure that teens have the tools and resources they need to thrive mentally and physically, paving the way for a healthier, more balanced future generation. Parents, guardians, teachers, school administrators, counselors and spiritual allies can all play a positive role in helping kids enter adulthood as happy, well-adjusted and well-equipped individuals.
Christina Connors is a writer, singer and creator of Christina’s Cottage, a YouTube series to strengthen kids’ resilience, connection and joy through music, mindful play and the power of the heart. Learn more at ChristinasCottage444.com.
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
“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.
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 pro mote gut health if it is balanced and made with naturally fresh ingredi ents. 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, pro tein, healthy fats, and essential vitamins and min erals. Omega-3 fatty acids from sources like fish or flax seed oil also play a critical role in reducing inflamma tion,” explains Bozenski. She recommends a gut-friendly
homemade meal plan that includes fiberrich 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.
Upcoming Events Calendar of Events
MONDAY, MARCH 3
Atlantic Institute of Oriental Medicine (ATOM) Intern Clinic is Open to the public— Experience the benefits of Acupuncture & Oriental Medicine. Low cost acupuncture and herbal treatments. Students supervised by Licensed Acupuncturists. Open Mon-Sat. Appointments: 954-763-9840 ext. 201, 100 E. Broward Blvd., suite 100, Ft. Lauderdale. www.atom.edu
Atlantic Institute of Oriental Medicine Want to become a licensed Acupuncturist? Earn a master’s degree in Acupuncture—and Herbal Medicine in 36 months! ENROLLING NOW! Spring class starts May 5, 2025. Approved for Veteran training & Financial Aid available. Day and night schedules. Call 954-763-9840 ext. 213 or admissions@atom.edu
SATURDAY, MARCH 15
Open House, ThePEMS Academy — 10am–2pm. ThePEMS Academy supports children 8 – 14 years old in finding their way towards a healthy, passionate, able-life through self discovery, independence, critical thinking, art & science. Complementary classes, tours, garden fun, & meet the team. 112 Rose Drive, Ft. Lauderdale. For info, email Discover@ThePEMSAcademy.com or call 954-629-3751.
THURSDAY, MARCH 20
Tequesta Drum Circle Summer Solstice — 7–11pm, $15, Celebrate the Spring Equinox with drumming, dancing, and a giant bonfire! Park gate closes at 10pm. No alcohol, drugs, pets! “MOOP-free event.” Moonpath Circle, Inc 501(c)(3), Hugh Taylor Birch State Park, 3109 E Sunrise Blvd, Fort Lauderdale, FL 33304.
Emotional Healing and Mindset Shifts Classes — 5-6pm, free. Join us for transformative and engaging discussions! Different topics each month. Held the last Thursday each month on Zoom. Call Ilka Handshaw to reserve your spot: 754-222-6971.
SATURDAY, MARCH 29
Open House Topics: Detoxification and Weight Loss — 10am-2pm, free. Educational lectures by experts, demonstrations, raffles, giveaways, refreshments, teas, etc. Space is limited, call 561-998-0309 to reserve your spot. Yihong Joy Hao, MD, Functional, Holistic and Integrative Medicine, 2900 N Military Trail, #101, Boca Raton, FL 33431. Visit DrHaoMD.com for more information.
SATURDAY, MAY 10
Lucidelix Community Keditation — 4-8pm. Join us for an intentional evening of conscious connection through our group ketamine and sound meditation. Medical supervision, preparation, and integration coaching included. Boca Raton. Space is limited, contact Lucidelix at 954-501-0671 for a free Discovery Call. Lucidelix.net
SATURDAY, JUNE 14
7-Day Heal Your Life® Workshop Leader Training Certification — in Louise Hay’s philosophy. Lead up to 15 different workshops. Patricia Crane, 760539-2227. Training, Orlando, https:// HealYourLifeTraining.com/florida
Ongoing Events
Sunday
Join our Leading Edge Spiritual CommUnity! — Sunday Services at 10am. Unity of Fort Lauderdale, 3331 NE 32 St, Ft Lauderdale, FL 33308. Visit UnityFortLauderdale.org.
ECK Light and Sound Service, The Power of Gratitude — 1st Sunday each month, 11am. All welcome, Eckankar, Experience HU, the Sound of Soul. The Rodeway Inn & Suites, Fort Lauderdale. Eck-Florida.org, 954-693-5681.
IANDS South Florida - International Association for Near Death Studies — 1st Sunday monthly, 3-5pm. Discussions include Spiritually Transformative Experiences. All interested in the studies are welcomed. Locations vary, call for details. Reverend Gail Fein, 305-798-8974.
Monday
ATOM Intern Clinic Open to public — Appointments Monday thru Saturday. Experience the benefits of Acupuncture & Oriental Medicine. Low cost acupuncture and herbal treatments. Students supervised by Licensed Acupuncturist. 954-7639840 ext. 201, Ft. Lauderdale. atom.edu
Monday Meditation Club — 3pm, free. Guided meditations on themes from spirituality, breathwork, mindfulness, conscious creation, to stress release. Contemplations are channeled from higher intelligence that reaches deeper layers of awareness. Participants suggest topics. Register: https://www.VisionWholistic.net/
Tuesday
Restorative Yoga — Second Tuesday monthly. Noon-1pm. Free. Gentle Yinrestore and stretching yoga allows you to drop deep into the meditative aspects while loosening tight muscles and joints. The Pride Center, Wilton Manors. Register at WellnessProgramRestore.Eventbrite.com.
Pines Iyengar Yoga — Enjoy yoga classes with Asha! Tuesday/Thursday, 5:15-6:15pm. Specializing in small group and individual sessions. Enjoy personalized classes that cater to your needs. Call 954-866-3209 for directions or visit PinesYoga.com
Saturday
Paddle With A Purpose, Waterway and Shoreline Cleanup — 9–11am, help remove trash (third Saturday monthly). Kayaks, and canoes available on a first come, first serve basis; bringing your own. Location varies. Owen Gaither, Kool2care2@gmail.com
Talk@Ten Saturday with Jon Albee — 1011am, free. Regenerative backyard gardening protocols with an occasional seed exchange. Diversity for richness and balance. Urban Farming Institute (UFI), 1101 NE 40th Ct, Oakland Park, 954.696.9577.
The Mindful Thinker, Law of Attraction, Group Discussion — 3-4:15pm, 1st Saturday monthly, $25. Receive tools to help guide you in manifesting desires into your reality. Bombay Room Yoga, 3354 NE 33rd St, Ft Lauderdale, 954-567-1110
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Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide; email NaturalAwakeningsFLA@gmail.com for details.
Beauty & Health
ONENESS PERFUME
OnenessPerfume.com
Scents of Unity: Perfumes That Onenessly Embrace Our Shared Humanity. Discover a fragrance that harmonizes with your values. Join the Movement.
Think Noble • Feel Noble • Be Noble
Scan the display ad’s QR code. See ad page 2.
Certification Course
HEAL YOUR LIFE® TRAINING
Patricia J. Crane, Ph.D.
760-539-2227
HealYourLifeTraining.com/florida
Master Louise Hay’s proven methods for helping others heal and transform their lives. This comprehensive certification training equips you with complete workshop materials, licensing, and skills to launch your teaching practice.
Chakra Healing
7 CHAKRA WELLNESS
754-320-3753, Fort Lauderdale
7ChakrasWellness.com
At 7 Chakras Wellness, we are dedicated to chakra healing and wellness advice, backed by over 25 years of experience. We provide clients with unique and personalized services, creating a harmonious balance in their lives. We aim to enhance well-being, promote self-discovery, and empower individuals to lead a fulfilling life.
Day Retreats
THERMAE STILLNESS RETREAT
604 S. Federal Hwy.
Fort Lauderdale FL 33301
954-604-7930
ThermaeRetreat@gmail.com
ThermaeRetreat.com
FB: @ThermaeRetreat
IG: Thermae.FtLauderdale
Thermae Retreat
An organic serene daily retreat to prevent or heal. Infrared saunas, massage, skincare, body scrubs and masques, holistic healing, energy therapy. Yoga, meditation, hydrotherapy.
Dental Health
ADVANCED DENTAL WELLNESS CENTER
Boris Lipovetskiy, DMD 104 SE 1st St., Ft Lauderdale FL 33301 954-525-5662
ADWCenter.com
Dr. Lipovetskiy specializes in natural, biological, and cosmetic dentistry offering latest in technology in our relaxing environment. We provide mercury safe dentistry, metal-free braces, and biocompatible metal-free zirconia implants. He specializes in TMJ and sleep apnea.
INTERNATIONAL CENTER FOR DENTAL EXCELLENCE
Yolanda Cintron, DMD
2021 E Commercial Blvd., Ste. 208 Fort Lauderdale FL 33308
954-938-4599
FortLauderdaleDentistry.com
All phases of dentistry for optimum health, holistic, bio-compatible dentistry.
• Sedation dentistry • Removing of toxic metals • Replacing them with biocompatible materials • Laser dentistry for painless surgeries & extractions • Zirconia/ceramic implants • Natural bone augmentation / Plasma Rich Growth Factor • Oral DNA Testing • Add gums to receding gums.
Dr. Chebanu recognizes the importance of natural therapies and health solutions. His office specializes in Biocompatible and Holistic Dentistry, Restorative and Cosmetic Dentistry, Ceramic Dental Implants, Oral Surgery, and TMJ Disorders. See ad page 9.
Education
ATLANTIC INSTITUTE OF ORIENTAL MEDICINE (ATOM)
100 E Broward Blvd., Ste. 100 Fort Lauderdale FL 33301
954-763-9840
ATOM.edu
ATOM offers a Master’s degree and a Doctoral degree in Oriental Medicine. ATOM has an Intern Clinic that is open to the public. See ad back page.
Fitness
JAZZERCISE
250 NE 56th Ct, Ft Lauderdale, 33334 754-224-8244
Jazzercise.com/location/northandrews-garden
Fun and effective, Jazzercise Cardio Sculpt classes help improve health, appearance and strength! Call or text for a special offer.
Holistic Hair Salon
HAIR HOLISTIC ECO-FRIENDLY STUDIO
Ibana Villasenor
141 NW 20th St., Ste. B7 Boca Raton FL 33431
561-372-5354
HairHolistic@gmail.com
HairHolistic.com
Hair services & products with a truly holistic approach like scalp-hair detox, and jet rejuvenation. Hair coloring with Henna or eco-friendly dyes, and formaldehydefree keratine.
Holistic Healing
NEW START NUTRI CENTER 23257 State Rd 7, Ste 104, Boca Raton 561-566-0019
Instagram @NewStartNutriCenter
Holistic Therapist specializing in Live Blood Analysis. Minerals and vitamins testing, and heavy toxins assessment. Schedule your appointment today. Prevention — a pillar of natural medicine.
Homeopathy
HOMEOPATHY CURE
Ketamine-Assisted Coaching
LUCIDELIX, LLC
954-501-0671
Info@Lucidelix.net
Lucidelix.net
Psychospiritual coaching with a ketamine catalyst. Online and concierge IV treatment available. Optimize your mental and emotional health through our individualized programs.
Mental Health
INTEGRATIVE WELLNESS
Josiane Bonté, PhD, LMHC 786-553-5871
DrJosiane@gmail.com
TheIntegrativeWellness.com
Dr. Iqbal Nazir, M.S.D.Pharm, D.H.S. Licensed Lab Medicine Practitioner 954-226-3652
HomeopathTreatment.com
Natural Cure in Homeopathy of most diseases and symptoms. No side effects. Call Doctor Iqbal Nazir, Functional Homeopathic Specialist for an appointment today.
Find inner power through compassionate love, Qi Gong, and EMDR therapy. Foster self-love, harmony, balance, and relational integrity in your relationships. Changing your mind, changes your Life!
Pelvic Floor Health
NATURA DERMATOLOGY & COSMETICS
800 E Broward Blvd, Ste 507, Ft Laud. 954-537-4016
Discover the EMsella Chair: non-invasive, 30-minute sessions to strengthen the pelvic floor, relieve incontinence, and enhance sexual wellness. Call today for a FREE TRIAL!
Physical Therapist
INTENTIONAL CONNECTIONS
Dr. Luan Menda, DPT, PT 1451 W Cypress Creek Rd, Suite 337 Fort Lauderdale FL 33309
954-300-5155
Luan@ICMFR.com
ICMFR.com
An MFR Specialist — Whole-body physical therapy specializing in myofascial release, visceral manipulation, and wellness/happiness coaching for comprehensive patient healing.
Spiritual Intelligence
VISION WHOLISTIC
Malabika Shaw 515-720-9520, Plantation
MalabikaShaw@hotmail.com
VisionWholistic.net
The pathfinder to Your Life’s Unique Purpose is your Spiritual Intelligence. Text to schedule a complimentary consultation to explore if our Mentoring is for you.
Spiritual Readings
PSYCHIC READINGS BY CINDY Cindy Eli 301-338-1485
Transform your life with accurate insights into love and relationships. Expert psychic readings—spiritual guidance through tarot, crystal energy readings, aura cleansing, and chakra balancing.
Thermography
CHOICE THERMOGRAPHY
Nicole Austin, C.T., L.E 954-634-5511, ext 101
ChoiceThermography.com
Get to the root cause and monitor your body for inflammatory changes. Clinical Thermography offers Non-Invasive Full Body & Breast Imaging for Men & Women.
Wellness
ZENPIKE
1326 E Commercial Blvd, #1142
Oakland Park, FL 33334 954-569-5859
ZenPike.com
ZenPike is a spiritual lifestyle platform offering online/in-person classes, events, and journeys. We are a community of spiritual adventurers and conscious creators. Learn More.
Primary Health Care with a Natural Approach including Bioidentical hormone replacement therapy, Quantum Biofeedback, Weight Loss, Detoxification, Natural Allergy Treatment, Herbal and Homeopathic Remedies, Supplements, Nutrition, Lifestyle Counseling, Circulation enhancement/BEMER therapy, BrainTap and NeuralChek. See ad page 10.
Yoga
BOMBAY ROOM YOGA
3354 NE 33rd St, Ft Lauderdale 954-567-1110
BombayRoomYoga.com
Experience guided spiritual and physical growth on your yoga journey. Disconnect from the outside world and connect within with our expert instructors. Join us now!
