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CONTENTS 12
Natural Awakenings Houston - November 2026 Issue
Green Gift Guide for the Holidays
13
Growing Our Capacity for Gratitude
16
Healthy Swaps for the Holiday Table
20
The Prediabetes Wake-Up Call
23
Building Strength for Life
27
Blueprint for Alzheimer’s Prevention
29
Homeopathy Myths
30
November’s Call for Introspection
13 12
16
ADVERTISING & SUBMISSIONS HOW TO ADVERTISE
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20 23 Departments
5 LETTER FROM THE PUBLISHERS 6 NEWS BRIEFS 8 HEALTH BRIEFS 11 GLOBAL BRIEF 12 ECO TIP 13 FEATURE STORY 16 CONSCIOUS EATING
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20 HEALING WAYS 23 FIT BODY 26 WISE WORDS 29 HOMEOPATHY 30 INSPIRATION 31 CALENDAR 33 COMMUNITY RESOURCE GUIDE
EDITORIAL SUBMISSIONS
Email articles, news items and ideas to: mike@naturalawakenings-houston.com. Deadline for editorial: the 10th of the month.
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HEALTHY LIVING HEALTHY PLANET
publisher’s letter Greetings, November has always been a season for gratitude. As the days grow shorter and Thanksgiving approaches, we’re reminded to appreciate the people, places and simple pleasures that enrich our lives. This year, gratitude feels a little different to me. After years of living in our little cabin in the country, Cindy and I are preparing to move. Our landlord has sold the property, and while we don’t yet know exactly where we’ll land, we’re beginning the process of packing up and saying goodbye to a place we’ve called home. It’s a reminder that change doesn’t always arrive by invitation. This month’s feature explores gratitude not simply as a feeling, but as something we can practice—even when circumstances are difficult. That doesn’t mean ignoring disappointment or pretending everything is fine. It means noticing the good things that remain, even in the midst of uncertainty. For me, that includes the years we’ve enjoyed here, the people who have offered kindness and encouragement, and the possibility that a new chapter may hold unexpected blessings. Perhaps gratitude is less about being thankful for everything that happens and more about appreciating what helps us through it. As always, I’m grateful for our advertisers, whose support makes Natural Awakenings possible, and for you, our readers, who continue to be part of this community. This Thanksgiving, wherever life finds you, I hope you’ll discover a few small things worth celebrating. Mike and Cindy Hart
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News Briefs
Drala Mountain Center Offers Retreats for Mindful Living Nestled in Colorado’s Rocky Mountains, Drala Mountain Center offers year-round meditation, yoga and contemplative retreats. Founded in 1971 and rooted in Tibetan Buddhist traditions, the center welcomes people of all spiritual backgrounds seeking greater awareness, personal growth and connection with nature. Upcoming retreats offer opportunities to explore mindfulness, healing and personal transformation. The Essence of Tantra: Awakening Through Direct Experience, Dec. 10–13, explores meditation, movement and sensory awareness as pathways to spiritual growth and a deeper appreciation of everyday experience. Fully Being: A Path of Awareness, Healing and Insight, Dec. 11–13, features Adam Kane guiding participants through meditation, experiential exercises and discussion to cultivate emotional balance, resilience and self-awareness. Divorce as a Path to Freedom, Jan. 29–31, provides a compassionate environment for people navigating separation or divorce. Meditation, reflection and discussion help participants explore difficult emotions while rediscovering balance, clarity and connection.
Experience Drala From Home For those unable to travel to Colorado, Drala offers online programs exploring mindfulness, creativity and emotional well-being. Many are free, making contemplative practices accessible regardless of location. Healing with Nature: Listening to the Medicine of Winter explores seasonal rhythms through mindfulness, reflection and gentle movement. Fearless Creativity combines meditation and writing to encourage creative expression, while The Path of Meditation and Embodiment explores the connection between awareness and physical experience. Other offerings include Less Doing, More Being, which introduces practical ways to slow down and restore energy during busy seasons, and Tonglen: The Courage to Breathe in the World, introducing a Tibetan Buddhist practice for cultivating compassion in the face of suffering. The Fully Being weekend retreat with Adam Kane is also available online, allowing participants to experience its teachings and guided practices from home. For more information check out this month’s Calendar of events on page 31 for details and registration. Drala Mountain Center, 151 Shambhala Way, Red Feather Lakes, CO 80545. Call 970-881-2184 or visit dralamountain.org. See ad on page 30.
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Dr. Bobby Chukwu Joins Houston Holistic Health Clinic Houston Holistic Health Clinic welcomes Dr. Bobby Chukwu to its team, joining his mother, Dr. Gracie Chukwu, who founded the practice. His approach emphasizes functional and holistic health care, focusing on identifying underlying causes of chronic health concerns rather than simply managing symptoms. Chukwu works with individuals and families experiencing digestive problems, hormonal imbalances, fatigue, inflammation, autoimmune conditions, allergies and metabolic concerns. His services include comprehensive wellness assessments, functional laboratory testing, nutritional counseling, lifestyle guidance and personalized plans incorporating evidence-informed natural therapies. “If you’ve been searching for answers and feel like no one has truly listened, you’re not alone,” says Chukwu. “I’m committed to understanding your unique health journey and helping you uncover the root causes of your symptoms through a personalized, holistic approach.” For more information, visit houstonholistichealthclinic.com. See ad on page 9.
Compassionate Resonance Sound Bath Celebrates Houston’s Compassion Week The Institute for Spirituality and Health at the Texas Medical Center and Compassionate Houston will present Compassionate Resonance: A Sound Bath for Stillness from 6 to 7:30 p.m. Thursday, Nov. 12, offering a free evening of music, relaxation and mindful listening. Held during Houston’s Compassion Week, Nov. 9 through 15, the gathering invites participants to step away from everyday distractions and explore how sound, vibration and intentional listening can encourage inner peace, emotional connection and compassion. The experience will feature Farida Meguid, director of the Yoga Institute at the Institute for Spirituality and Health, and Michael Sgarlata, a musician and sound facilitator. Meguid brings a background in yoga, contemplative practice and integrative wellness, while Sgarlata creates immersive musical experiences using guitar, flutes, harmonica, soprano saxophone and voice. Together, the presenters will guide participants through an experience designed to encourage stillness, reflection and a deeper awareness of themselves and others. The program emphasizes the idea that compassion begins with mindful attention and can grow through greater connection with those around us. Compassionate Houston, founded in 2011, works to foster a culture of compassion throughout Greater Houston through education, community engagement and service. Its annual Compassion Week brings together organizations, faith communities and individuals to encourage empathy, respect and appreciation of cultural and religious diversity.
The Institute for Spirituality and Health, established in 1955, promotes whole-person well-being through programs connecting spirituality, health and community life. The free event will be held at the Institute, 8100 Greenbriar Drive, Suite 300, Houston. Coffee, tea and light refreshments will be served. Farida Meguid is director of the Yoga Institute at the Institute for Spirituality and Health at the Texas Medical Center. A yoga and wellness educator since 2001, she brings more than two decades of experience in yoga, meditation, mindful movement and sound healing. Her work emphasizes the connection between physical awareness, contemplative practice and emotional well-being. For information and registration: Visit spiritualityandhealth.org. Advance online registration is available.
NOVEMBER 2026
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Health Briefs YO-YO DIETING AND HEALTH
Yo-yo dieting is a global phenomenon. About half of adults are trying to lose weight, but many regain substantial weight once they stop dieting, leading to repeated cycles of loss and gain. A comprehensive review published this May in The Lancet Diabetes & Endocrinology analyzed decades of observational data, clinical trials and animal models. The findings showed no evidence that weight cycling permanently slows metabolism, causes disproportionate muscle loss or results in long-term harm to obese patients.
Mike Orlov/shutterstock
The researchers noted that regaining weight typically returns health and metabolic markers to pre-dieting levels, causing dieters to lose the temporary health improvements they experienced when they were lighter. Professor Faidon Magkos, of the University of Copenhagen, a co-author of the study, stated that the benefits of attempting weight loss outweigh the theoretical risks of weight cycling.
PLEASANT EXPERIENCES RELIEVE DEPRESSION
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Anhedonia, the inability to feel joy or pleasure, is a common and dangerous symptom of depression that develops when the brain’s reward system (a network of neural structures) becomes less responsive to positive experiences. A recent study in JAMA Network Open reports that positive affect treatment (PAT), a 15-week psychotherapy targeting this reward system, effectively treats depression and anxiety. Training patients to find joy, connection and meaning significantly outperformed negative affect treatment (NAT), which focuses on reducing negative emotions.
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During the study, 98 patients with moderate-to-severe depression and anxiety, along with severe anhedonia, were randomly assigned to receive weekly sessions of either PAT or NAT. PAT patients were instructed to initiate and deeply savor pleasurable activities, while NAT patients focused on threat processing and reducing negative emotions. Participants provided weekly reports on behavioral, physiological, reward and threat measures. The results demonstrated that PAT’s reward-focused intervention led to greater reductions in depression and anxiety symptoms than NAT.
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AWAKENINGS | WELLNESS SPOTLIGHT
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WHY WOMEN’S PAIN LASTS LONGER
Adult men and women experience pain for different durations, and research in Science Immunology reveals why women’s pain persists longer than men’s. The study analyzed data from 172 women and 73 men that had visited the emergency room for traumatic injuries, primarily from car accidents. Patients rated their pain at the time of injury and again at eight and 12 weeks post-injury. Blood samples were also examined. The researchers found that men reported faster pain relief compared to women, and that the men’s blood contained higher levels of interleukin-10 (IL-10), a signaling protein that reduces swelling and tissue damage during an immune response. Lab experiments on mice by the same researchers indicated that higher levels of male sex hormones, specifically testosterone, directly boosted IL-10 production. When female mice had their ovaries replaced with dihydrotestosterone pellets, their IL10 levels increased, and their pain recovery time significantly shortened. Using testosterone patches or other methods to enhance IL-10 production could potentially strengthen the body’s innate immune system to alleviate pain more quickly. Additional research and development are needed.
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Global Brief
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Innate Chiropractic Healing Arts Center Dr. Jackie St.Cyr, DC 8100 Washington Ave, #210 Houston, TX 77007 713-521-2104 n8chiro.com Franson Chiropractic Dr. Brett V. Franson, DC 1652 S. Dairy Ashford Rd. Houston, TX 77077 281-701-1596 fransonchiropractor.com Woodway Wellness Dr. Terry A Smedstad, DC 4801 Woodway, Suite 175E Houston, TX 77056 713-622-2225 woodwaywellness.com
REVOMAX REINVENTS THE INSULATED WATER BOTTLE
The Revomax insulated bottle offers a clever solution to an everyday frustration: the screw-on lid. Its patented Flash Release cap opens with one hand in less than a second and snaps securely shut without twisting. A built-in pressure release valve accommodates carbonated beverages, including sparkling water and kombucha. Copper-plated vacuum insulation keeps drinks cold for up to 36 hours or hot for 18. Founder Hui Shao, a mechanical engineer inspired by a spilled cup of coffee, set out to “cut the waste, kill the spills, and build a bottle that never makes you fight it for a sip.” The result is a practical innovation designed for outdoor adventures and everyday convenience. revomax.com
BETTER OUTLOOK FOR ORGANIC HONEY
Stringent regulations by the U.S. Department of Agriculture dissuades many farmers from participating in the organic honey market, but new research may lead to an easing of these restrictions, paving the way for an influx of new organic-honey manufacturers. Currently, apiaries must provide a nearly four-mile buffer zone of organic-certified or natural, undeveloped and uncultivated land for bees to forage, which can be difficult to locate. However, new research suggests that bees need only a fraction of that buffer to produce honey with extremely low or undetectable pesticide residues. A Cornell University study published in Science of the Total Environment established 72 organically managed bee colonies across six large organic farms in the Northeast. Each colony was surrounded by 56 to 93 percent natural or semi-natural spaces, including forests, wetlands and fallow fields within an approximate two-mile radius. The researchers found that the bees foraged a median distance of less than half a mile from their hives.
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Chiropractic Guide
After testing the nectar for 96 pesticide residues and comparing it to 20 store-bought brands, researchers determined that the pesticide content was low and comparable to the certified-organic honeys, while residue levels were much higher in the conventional products. The study demonstrated that it is possible to produce clean honey even in relatively small organic farms and that strict buffer mandates may be unnecessarily large.
NOVEMBER 2026
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Eco Tip
Green Gift Guide for the Holidays D by Natural Awakenings staff
uring the holidays, the familiar rush of gift-shopping can often overshadow the true spirit of the season. For Earth-conscious people, rampant over-commercialization can feel overwhelming. Eco-friendly gifting is a thoughtful alternative that not only reduces waste but also supports local communities, small businesses and conservation efforts.
Carefully chosen eco-friendly gifts prioritize sustainability over excess, while celebrating their usefulness, beauty and benefits for the planet. This style of giving can make the holidays more purposeful and memorable while supporting a healthier lifestyle. Here are some inspiring gift ideas: For home chefs that want to reduce waste and single-use plastics, a reusable starter set for the kitchen can include produce bags, beeswax wraps, cloth napkins, bamboo utensils, dishcloths, silicone storage bags and stainless-steel straws. Explore options at PapayaReusables.com, Blueland.com, BambuHome.com, KleanKanteen.com or Grove.co. For those that enjoy pampering themselves, consider sustainable, non-toxic personal care products such as refillable deodorants, shampoo and hair conditioner bars, concentrated cleaners and natural soaps. Look for products approved by the Environmental Working Group (ewg.org). Take a look at WeAreWild.com or AttitudeLiving.com.
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For travelers that want to leave a smaller footprint, carry-on reusables such as a stainless-steel water bottle, bamboo toothbrush, travel utensil set, reusable coffee cup and cloth shopping bag are thoughtful choices. Visit AkamaiBasics.com or EarthHero.com.
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For experiences that create lasting memories without adding clutter, a nature center membership, botanical garden pass, kayak rental or gardening class make wonderful gifts, allowing the recipient to connect with nature and enjoy the outdoors. For more relaxing activities, outdoor yoga or meditation sessions, a state park annual pass or birdwatching tour promote well-being while fostering a deeper appreciation for the natural world. To tantalize the tastebuds, homemade herbal tea blends, infused olive oils, spice mixes or handcrafted granola—all packaged in reusable glass jars—encourage a more sustainable lifestyle. For art lovers, upcycled arts and crafts made from recycled glass, fabric remnants, bicycle tires, reclaimed wood or repurposed materials are unique, creative gifts that support local artists while reducing waste and giving new life to old materials.
For animal lovers, a symbolic animal adoption through organizations like WorldWildlife.org, OceanicSociety.org and Endangered.org supports endangered species and includes educational materials so the recipient can learn about the animal they are supporting. For outdoor lovers, planting a tree in the recipient’s name is the perfect gift. Organizations like ArborDay.org and OneTreePlanted.org allow donors to dedicate a tree, support reforestation or contribute to habitat restoration. For gardeners and homeowners, pollinator kits include native wildflower seeds, herbs or pollinator-friendly starter plants that support bees, butterflies, birds and other local wildlife. They can be purchased through online retailers, specialty native plant nurseries and conservation organizations. Visit BulkWildflowers.com or Eden Brothers.com. For those that enjoy fresh local produce, a community supported agriculture (CSA) subscription is a thoughtful gift that supports local growers and encourages seasonal healthy eating while reducing the carbon footprint of food transportation.
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Feature Story
Growing Our Capacity for Gratitude How To Practice Thankfulness Every Day by Megy Karydes
G
ratitude comes in various forms. It can be stealthy (that sense of warmth when the sun breaks through after a gray week) or hard won (appreciating a short-tempered teenager). But researchers and practitioners agree that gratitude must be cultivated to become part of our daily routine.
BUILD NEW PATHWAYS IN THE BRAIN
The distinction matters most, he emphasizes, during times when gratitude doesn’t come naturally, such as when we’re late for work, blindsided by an angry spouse or absorbing someone else’s bad day. “By developing gratitude as a practice and as a part of our lives, we allow ourselves to pause and acknowledge that no matter how challenging this moment is, there is something to be grateful for.”
“Anything that is consistent can shape your brain networks and build a habit. That’s when a gratitude practice becomes a habit,” he explains, comparing the concept to cutting a new trail across a cornfield. “There’s already a
Serlena Bessonova/shutterstock
“Gratitude as a passing feeling is spontaneous,” says Brendan Cournane, a certified professional development coach specializing in well-being and mindfulness, and author of Seeking Serenity: Finding Happiness by Embracing Your Present Attitude. “Anybody who practices mindfulness or meditation has moments of gratitude daily, even several times a day, but that’s not the same as developing a practice.”
According to David R. Hamilton, Ph.D., a bestselling author and speaker on the science of kindness and well-being, whose newest book is The Joy of Actually Giving a F*ck: How Kindness Can Cure Stress and Make You Happy, the key to turning any practice into a consistent habit is neuroplasticity—the brain’s capacity to reorganize itself based on repetition.
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GRATITUDE IS NOT FORCED POSITIVITY
path that’s been made. But suppose you decide to walk another path. Initially, that takes a little bit of work. But as you walk it daily, it becomes a habit. The old path begins to overgrow because the brain doesn’t want to waste energy.”
Foundation indicates that practicing gratitude activates the brain’s reward system, reduces the amygdala’s stress reactivity and, with repeated practice, reorganizes neural pathways between neurons.
Cournane observes a similar transformation in his coaching work: “We know through neuroplasticity that our brain waves can change, and by forming a gratitude practice, we can transform all of our circumstances into something more positive.”
Both experts agree that gratitude must be specific to truly resonate. “‘I’m grateful for my wife’ is too generic,” says Cournane. “Instead, ‘I’m grateful for my wife because we walked along the lakefront holding hands and enjoying the sunset’ is specific and activates more brain receptors.” Sensory details are key: “I see the sunset. I hear the wind and the waves along the shore. I feel her hand’s touch. I smell the air from the water or trees in the park.”
Hamilton and Cournane’s experiences align with research findings. A 2023 systematic review and meta-analysis published in the einstein (São Paulo) journal, which analyzed 64 randomized clinical trials, found that gratitude interventions were associated with greater life satisfaction and significantly reduced anxiety and depression symptoms. The participants also reported more positive moods, greater optimism and less worry. Additional research summarized by the American Brain
BE SPECIFIC, NOT GENERAL
Another powerful shift suggested by Counane is saying, “I’m grateful my sister called when I felt overwhelmed and she reminded me I wasn’t alone,” instead of “I’m grateful for my family.” This specificity enhances the gratitude practice and its benefits.
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Neither Hamilton nor Cournane suggests that gratitude replaces grief or hardship. “When challenging things have happened, it’s like, ‘I’ve made it through this day. I managed to get out of bed this morning,’” says Hamilton. After his father’s death, his gratitude practice shifted. “I could remember all these great things about him, and that became something I could hold onto. We tend to only turn inside when we’re faced with difficulties and challenges in our life because there’s nothing else in the outside world that’s giving us any happiness. So all you’re left with is: ‘I’m still here.’” Cournane offers a psychological perspective on why gratitude helps during conflict or stress. “The brain cannot hold two opposite feelings or thoughts or emotions simultaneously. I can’t be angry and grateful at the same time,” he remarks, adding that seeking gratitude in difficult moments isn’t about denying the challenge. It’s about avoiding taking it out on the nearest person.
TURN THANKFULNESS INTO ACTION
Gratitude does not have to remain private, according to both practitioners. Hamilton points to research showing that people consistently misjudge the impact of a compliment. “We underestimate how grateful people would be if we paid them a compliment,” he says. “At the same time, we overestimate how much we think it will annoy them.” Voicing appreciation, he notes, can even have a physical effect: Connection triggers a release of oxytocin—the kindness hormone—that helps regulate blood pressure.
HABITS CAN LEAD TO REAL CHANGE
• The One-Memory Journal: Write three sentences about a specific moment of support, kindness or relief. • The Specific Thank-You: Clearly tell someone what they did and why it mattered. We underestimate how much it will mean to them.
ORION PRODUCTION/shutterstock
• The Gratitude Reframe. When stressed, ask, “What is still here to support me?” • The Gratitude-to-Behavior Step. Choose one thing to be grateful for and let it guide an action. This could be a text, a call, a note or a moment of patience. • Start Small. A daily and consistent practice, even if imperfect, is more effective than sporadic efforts. Megy Karydes is a Chicago-based writer and author of 50 Ways to More Calm, Less Stress.
Cournane shares a smaller, more recent example. When ordering a sandwich, the woman behind the counter said, “It looks like you’ve been working hard today, so you deserve a nice sandwich.” He returned the compliment and saw her face light up. “There’s a mutual respect, a mutual give-and-take that stimulates gratitude and other positive emotions within us,” he says. For families looking to build this habit together, Hamilton recommends a gratitude jar. Everyone writes what they’re thankful for on slips of paper throughout the year, then opens the jar on a meaningful date. This can become a very emotional bonding experience that the family may want to repeat every year.
START SMALL, STAY COMMITTED
Growing our capacity for gratitude requires practice. “Begin with 30 seconds or a minute, and soon half an hour or an hour will feel manageable,” counsels Cournane, who begins his daily gratitude practice by drinking a glass of water. “I appreciate having clean, fresh water, which not only is healthy for me but also reinforces the positive benefits I’m experiencing.”
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Psychologist Robert A. Emmons, Ph.D., professor emeritus at the University of California, Davis, has dedicated much of his career to this field. In Gratitude Works!: A 21-Day Program for Creating Emotional Prosperity, he describes sustained practice as a journey toward emotional prosperity—not the absence of hardship, but an inner richness and resilience regardless of circumstances. When practiced consistently and with specificity, gratitude is more than a mood; it is an infrastructure built one small, repeatable moment at a time until it becomes a natural path, like a well-trodden trail across a field.
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Conscious Eating
Healthy Swaps for the Holiday Table Thanksgiving Never Tasted So Good by Marlaina Donato using olive oil instead of butter, even in mashed potatoes; herbs and spices like rosemary and cloves instead of butter and salt; and whole-grain bread and pasta instead of white flour.
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IMPROVING A GOOD THING
M
aking the Thanksgiving meal healthier does not mean sacrificing the flavor and traditions families and friends look forward to all year. Swapping in nutritious ingredients is an act of love, a way to care for the people gathered around the table while still honoring the dishes and memories that make the holiday meaningful. With a little planning, delicious culinary adjustments are simple to execute. Ingredient replacements should be viewed as a celebration of abundance rather than deprivation, as they add colors, herbs, textures and more energy after the meal. Ideas include blending cauliflower into mashed potatoes, using Greek yogurt instead of sour cream, brightening dishes with herbs and citrus zest instead of heavy 16
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gravies, adding crunchy greens and seasonal salads, and sweetening desserts with fruit, monk fruit, stevia or smaller amounts of honey or maple syrup.
GOOD VIBES AND A HEALTHY HEART
A balanced holiday plate that combines lean protein, fiber and complex carbohydrates can support increased energy, mood, mental clarity and emotional regulation, especially during a time that can bring stress, along with joy. According to Harvard Health Publishing, diet directly impacts mood and brain function through the gut-brain connection and inflammation regulation. The American Heart Association recommends
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“Food and recipes are meant to be adapted, and just because grandma made it one way doesn’t mean you can’t give it your own spin,” says Kathryn Doherty, in Charlotte, North Carolina, a recipe creator, cookbook author and founder of FamilyFoodOnTheTable.com. “I happily put my lightened-up twist on old favorites and find ways to adapt classic recipes to work for my family.” Jesse Lane Lee, from Toronto, a holistic nutritionist, corporate wellness educator, cookbook author and founder of JesseLaneWellness.com, has the perfect healthy replacement for a dish most Americans wouldn’t dream of forgoing. “Mashed cauliflower is much faster and easier to make than traditional mashed potatoes,” she explains. “If you aren’t a big fan of cauliflower, try swapping the sour cream you add to your mashed potatoes with plain Greek yogurt. The yogurt adds a satisfying tang, as well as extra protein.” Sara Tercero, from Massachusetts, a plant-based chef, cookbook author and founder of BetterFoodGuru.com, welcomes the opportunity to surprise and delight guests with flavorful substitutions, noting, “These switches can shave off hundreds of calories and make meals more balanced, while barely changing a recipe’s taste or texture.”
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She relies on spices and vinegars to bring out the flavor of vegetables, helping them take center stage at the holiday table. Stuffing made with gluten-free grains and brown lentils can be surprisingly delicious without the carb crash of a traditional bread-based recipe. Instead of calorie-laden mac and cheese, add puréed butternut squash to high-protein or whole wheat pasta for a delightful, nutrient-rich twist. And a buttery, white flour-thickened gravy pales in comparison to a creamy sauce made with roasted carrots, parsnips, onions and celery blended in a low-sodium broth with sage, thyme and black pepper.
DESSERT REIMAGINED
Topping a sweet potato casserole with a nut streusel instead of marshmallows is one of Doherty’s holiday favorites. By combining chopped pecans with a touch of butter, modest amounts of brown sugar and cinnamon, she is able to replace the empty calories of the traditional topping with healthy fats and antioxidants while also adding satisfying texture and complexity to the dish. Doherty is also strategic about her homemade cranberry sauce. “Adding fresh orange juice and some honey helps add sweetness and flavor and allows you to use less granulated sugar. Start small, taste as you go and see how much sugar you really need,” she advises, adding that honey or naturally sweet fruit such as bananas or dates are healthier choices for desserts.
Pure maple syrup is Tercero’s go-to sweetener. “I also like to add in something that will make the dessert moist, like apple sauce or tahini, because it gives more depth of flavor than oil and sugar,” she says, noting that chia or flax seeds with water (instead of eggs) and avocado (instead of butter or shortening) can also keep vegan baked goods moist and fluffy while adding nutrition. Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.
WHAT’S AWAKENING
Three Months of Inspiration & Opportunity DECEMBER
JANUARY
FEBRUARY
LIVING GENEROUSLY
RENEW & REIMAGINE
LOVE, HEART & CONNECTION
Grow Your Healthy Living Business!
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Preheat the oven to 400° F. On a sheet pan, place the delicata squash and cooked lentils. Drizzle with olive oil and salt, and cook for 30 minutes until the squash is tender and lentils are crispy. Make the dressing by combining the oil, vinegar, prunes, salt and maple in a blender. Blend until smooth.
Courtesy of Sara Tercero
To a large bowl add the kale, a drizzle of oil and pinch of salt. Massage the kale until tender. Add to the kale: cabbage, pecans, roasted delicata and crispy lentils, apples, cranberries, mint, and pomegranate arils. Pour the dressing over the top and toss well. Enjoy within 2 to 3 days for the best quality. Recipe courtesy of Sara Tercero and BetterFoodGuru.com.
POMEGRANATE AND LENTIL SALAD
—J.M. Barrie
YIELD: 6 SERVINGS FOR SALAD 1 bunch kale, stemmed and chopped 2 cups red cabbage, chopped 1 cup pecans, chopped ½ cup dried cranberries 2 apples, chopped 5 mint leaves, chopped 1 cup pomegranate arils 1 delicata squash cut in half moons 2½ cups cooked lentils, canned or homemade 1 Tbsp extra virgin olive oil 1 pinch salt black pepper, optional FOR DRESSING 4 Tbsp extra virgin olive oil 4 Tbsp balsamic vinegar 4 prunes 1 pinch salt 1 tsp pure maple syrup 5 mint leaves
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Always try to be a little kinder than is necessary.
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YIELD: 4 TO 6 SERVINGS 2 lbs medium Yukon gold potatoes, well-scrubbed 1½ tsp kosher salt, divided ⅓ cup skim milk ¼ cup plain Greek yogurt ¼ tsp black pepper 2 Tbsp unsalted butter, melted Place the potatoes in a large pot and cover with water. For especially large potatoes, cut them in half so pieces are roughly the same size and will cook evenly.
YIELD: 4 TO 6 SERVINGS FOR FILLING 4 cups thinly sliced apples, 3 to 4 apples ½ lemon, juiced 2 Tbsp maple syrup ¼ cup almond flour 1 tsp cinnamon FOR TOPPING 1 cup oats ½ cup chopped raw pecans ¼ cup almond flour ¼ cup coconut oil, softened 3 Tbsp maple syrup 1 tsp cinnamon ½ tsp vanilla
Add 1 teaspoon of the salt. Bring to a boil, then reduce the heat to maintain a low boil. Cook for about 25 to 30 minutes, or until tender.
Preheat the oven to 350° F.
Drain the potatoes, reserving ⅓ cup of the cooking liquid.
Place the sliced apples in a bowl and toss with lemon juice and maple syrup. Add the almond flour and cinnamon, and toss once more.
Transfer the potatoes to a large bowl. Add the milk and 2 tablespoons of the reserved cooking liquid. Mash the potatoes to the desired consistency. Add the Greek yogurt and ¼ teaspoon pepper, and continue to mash. If chunky potatoes are preferred, stir in the yogurt until well incorporated to avoid extra mashing. Add up to an additional 2 tablespoons of the reserved cooking liquid and/or additional milk, if needed, to get the potatoes to the desired consistency. Season to taste, adding the remaining salt if needed, and serve hot, topped with melted butter. Recipe courtesy of Kathryn Doherty and FamilyFoodOnTheTable.com/ healthy-mashed-potatoes.
Mix all the topping ingredients together in a separate bowl and set aside. Place the filling into a baking dish and top with the topping. Bake for 30 minutes until the apples have softened and the juices have released. Remove from the oven and serve with whipped cream, à la mode or with Greek yogurt. Recipe courtesy of Jesse Lane Lee and JesseLaneWellness.com.
NOVEMBER 2026
Courtesy of Jesse Lane Lee
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HEALTHY MASHED POTATOES
PECAN APPLE CRISP
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Healing Ways
The Prediabetes Wake-Up Call Lifestyle Changes To Keep Diabetes at Bay by Leslie K. Hughes
BUILD A BALANCED PLATE
Prostock-studio/shutterstock
For many, the journey to diabetes prevention begins with dietary adjustments, not by restriction, as commonly thought, but by the adoption of better food pairings. Hillary Wright, a registered dietitian and director of nutrition at the Wellness Center at Boston IVF, in Massachusetts, recommends a “balanced plate” of one quarter lean protein such as seafood, poultry or tofu; one quarter fiber-rich carbohydrates like brown rice, quinoa or sweet potato; and the remaining half filled with colorful vegetables.
A
prediabetes diagnosis can feel daunting, but many health experts describe it as an opportunity for positive change. The diagnosis indicates blood sugar levels are higher than normal but have not yet reached the diabetes range, which means the body is still highly responsive to healthful modifications. According to the Centers for Disease Control and Prevention, more than two in five adult Americans are living with prediabetes, about 80 percent of whom are unaware of their condition. A landmark clinical trial showed that the Diabetes Prevention Program, involving lifestyle changes in diet and exercise, as well as modest weight loss, could effectively reduce the risk of developing Type 2 diabetes by 58 percent, outperforming medication alone.
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“Pairing carbohydrate-containing foods like rice or pasta with a source of lean protein increases the feeling of fullness a meal or snack provides and complicates the absorption of glucose into the blood, resulting in gentler blood glucose swings after meals,” she explains. The order of food consumption also plays a role, although Wright emphasizes the importance of making mealtime enjoyable rather than mechanical. While there is evidence that eating vegetables and protein before carbohydrates can be beneficial, the goal is to establish a sustainable habit rather than adhering to a rigid rule.
READ FOOD LABELS MINDFULLY
Dr. Rebecca Hunton, medical director of Radiantly Healthy MD, a functional medicine clinic in Indialantic, Florida, developed a shortcut for evaluating packaged foods: subtract the grams of fiber, fat and protein from total carbohydrates. A result of 10 or less indicates a gentler effect on blood sugar and insulin levels, while higher numbers tend to cause spikes in both. “What I am really asking is whether the carbohydrate is arriving mostly by itself, or arriving buffered, slowed down by fiber, protein and fat,” she remarks, adding that finely milled whole grains often digest almost like flour, making the fiber count alone potentially misleading. For protein quality, Hunton offers a second shortcut: multiply grams of protein by 10 and compare that number to total calories. If it matches or exceeds the calories, the food is relatively protein dense, a useful check when comparing yogurts, protein bars or prepared foods.
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disordered eating, which is defined by the National Eating Disorders Association as “a spectrum of problematic eating behaviors and distorted attitudes towards food, weight, shape and appearance.”
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BUILD MOMENTUM WITH MODEST ADJUSTMENTS
CONSIDER THE WHOLE BODY
Prediabetes serves as a signal from the entire body, not merely an isolated blood sugar anomaly, both experts agree. Hunton notes that insulin resistance often develops before lab values shift, and unexplained weight gain is frequently the first clue. Hormonal changes, including those associated with perimenopause, can accelerate this transition. “Women frequently blame menopause for how they feel without realizing that what is happening is a cardiovascular and blood sugar change,” she says. Muscle mass also plays a pivotal role. Resistance training and regular physical activity, ranging from brisk walks to yard work, help the body regulate blood sugar levels.
According to Hunton, change does not have to be instantaneous to be meaningful. The body’s patterns take time to rewrite, and consistency matters more than speed. Patience coupled with practical tools like balanced plates, label reading, shortcuts and a willingness to observe personal patterns without judgment, is what makes prediabetes reversible for so many. Anyone navigating a new prediabetes diagnosis is encouraged to work with a physician, registered dietitian or certified specialist in diabetes care and education because individual glucose responses vary. With the right support, prediabetes transforms from a cause for fear into a window to choose a different course of action. Leslie K. Hughes writes about physical and mental health issues. Learn more at HouseOfHughes.co and TheVisceralEdit.substack.com.
USE DATA AS A LEARNING TOOL
Wright holds mixed feelings about the use of continuous glucose monitors before a diabetes diagnosis, as there is insufficient evidence to define a normal pattern in prediabetes, and watching the data closely can inadvertently induce stress. “If wearing a monitor feels like it’s creating too much anxiety around eating, it’s a good indication to stop,” she advises. A more effective approach, she suggests, is to wear a monitor for just two to four weeks, supervised by a physician or registered dietitian that can help interpret the results.
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Hunton uses monitors earlier and more frequently, turning nutrition from guesswork into personal data, and comparing the impact of meals, sleep and physical activity on the glucose curve. Still, she agrees with the underlying philosophy: the goal is to understand, not surveil or judge. Both experts raise a similar caution regarding food tracking, acknowledging that while it can build awareness, it should be approached with caution or avoided altogether by individuals with a history of
NOVEMBER 2026
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Fit Body
Building Strength for Life
movements that are both safer and more effective at targeting core strength. These include engaging the core while lifting weights, and doing pull-ups, push-ups and balance poses. A simple exercise is to hold a light weight at chest height, slowly extend the arms forward and then bring the weight back to the chest. Keep the core muscles tightened to prevent the back from arching as the arms extend.
Why Resistance Training Is a Key to Aging Well by Brian Stenzler, MSc., DC, FCCA, FICA
S
trength training is essential for everyone, not just athletes and bodybuilders. Regardless of age—from 25 to 75—the body has a remarkable capacity to become stronger. Research confirms that resistance exercise reduces the risk of many chronic conditions and becomes more important with age as muscle mass naturally declines. In older adults, maintaining strength supports independence while minimizing the risk of falls and fractures. Resistance can come from bodyweight exercises, bands, free weights or machines, with adaptations for all ages and fitness levels. In addition to building muscle, regular strength training improves bone density, supports metabolic and cardiovascular health, enhances balance and mobility, and contributes to better cognitive function and emotional well-being. By promoting a stronger and more stable neuromusculoskeletal system, resistance training enables the body to better handle physical stressors, reducing excessive strain on the spine and joints, and supporting biomechanics and optimal nervous system function.
PROTECT THE SPINE AND BONES
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Muscle and bone health are interconnected, so strength training must adapt to changes in bone density. Debra Atkinson, a fitness educator and founder of Flipping 50, states, “The exercises that seemed harmless in your 30s carry a higher risk profile in your 50s.” Because bone density loss often begins in the spine, she recommends replacing crunches and sit-ups with functional
The Bone Health & Osteoporosis Foundation advises those with osteoporosis to maintain an upright posture, spinal extension and core stability during strength training, while avoiding repeated forward bending that can harm spinal integrity.
EMPLOY THE CORRECT MOVEMENTS
Heavier weights do not always yield better results. Effective training prioritizes movement quality over load, focusing on neutral spinal alignment, controlled movement, proper breathing and core stability. Progressive overload, which involves gradually increasing resistance as the body adapts, enables muscles, bones and connective tissues to build strength and endurance without unnecessary strain. Dr. Peter A. Gratale, founder of Energy Chiropractic & Pilates, in New Jersey, and former co-host of ESPN’s BodyShaping, believes that one of the most valuable uses of chiropractic by athletes and workout enthusiasts is performance enhancement. He explains, “Chiropractic is the bullseye on the target of a well-conceived training program that includes core strengthening, strength training, high-intensity interval training and self-myofascial release [the use of gentle, sustained pressure to relieve tension in connective tissues].” Because efficient movement and function depend on coordinated communication between the nervous system and the body’s other systems, Gratale advocates for a wholebody training approach. Restrictions in spinal or joint motion, muscular imbalances and asymmetrical movement patterns can disrupt efficient movement and lead to compensation.
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Image-guided orthobiologic procedures may use a patient’s own biologic agents, such as platelet-rich plasma (PRP) or bone marrow concentrate (BMAC) to promote the healing of affected areas. Research is ongoing, with evidence supporting reduced pain and improved function for certain conditions, especially PRP for knee osteoarthritis, while evidence for BMAC and other applications is limited. For selected patients, these treatments may provide another option before surgery, reflecting a philosophy of using the least invasive approach to restore function and support a safe return to strength training
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GET STARTED
Focus on proper form and gradual progression over lifting heavy weights too soon. Beginners and those returning after injury should allow adequate recovery, differentiate between normal muscle fatigue and pain indicating injury, and consult qualified professionals if health conditions or previous injuries exist. Whether starting with resistance bands at 70 or lifting a barbell for the first time at 35, building strength preserves mobility, independence and quality of life for years. Dr. Brian Stenzler is vice president of operations and chief health officer for KnoWEwell and the Natural Awakenings Publishing Corporation.
Optimal performance requires more than just muscle strength; it involves mobility, breathing mechanics, core stability, coordinated muscle activation and cardiovascular function, all of which influence the body’s response to exercise.
STRATEGICALLY RESTART EXERCISE AFTER INJURY
Injuries can disrupt strength-training routines. While it is essential to allow the body to heal, returning to training after injury involves more than just waiting for pain to subside. Dr. Ronald Torrance II, a board-certified sports medicine physician at New Regeneration Orthopedics, in Florida, states, “Many patients stop exercising after an injury because pain and protective movement patterns create a cycle of de-conditioning, compensation and fear of re-injury. Dynamic neuromuscular stabilization and progressive functional movement training interrupt that cycle by first rebuilding the nervous system’s control of posture and stability, then layering strength onto those corrected movement patterns.” Instead of resting until an injury feels better or diving back into unrestricted exercise, functional training progressively reinforces improved movement patterns with squatting, hinging, pushing, pulling, carrying and rotating exercises. When conservative care has plateaued, but surgery is not yet necessary, regenerative and interventional orthopedics may offer additional options for suitable patients. “The goal is not simply pain reduction; it is creating a more favorable biologic environment so that progressive strength and movement training can resume productively,” explains Torrance. 24
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Wise Words
Blueprint for Alzheimer’s Prevention A Conversation With Dr. David Perlmutter by Sandra Yeyati
D
r. David Perlmutter is a board-certified neurologist and seven-time New York Times bestselling author. He serves on the editorial board of the Journal for Alzheimer’s Disease and has published extensively in peer-reviewed scientific journals, including Archives of Neurology, Neurosurgery and The Journal of Applied Nutrition. Perlmutter received his medical degree from the University of Miami Miller School of Medicine, where he serves as an associate professor. He lectures at major medical symposia, including ones sponsored by the World Bank, International Monetary Fund, Columbia University, Scripps Institute, New York University and Harvard University. His latest book is Brain Defenders: Harness the Power of Your Immune Cells to Protect Your Brain for Life.
What inspired you to write Brain Defenders and how does it expand on your previous work?
What inspired me was the realization that metabolism profoundly influences immunity, and that this relationship explains so much about why a healthy brain begins to deteriorate. The brain’s immune cells can either protect and repair the brain or contribute to inflammation and degeneration, and their behavior is strongly influenced by our metabolic health, over which we have significant control. My previous books explored how nutrition, blood sugar, the microbiome and lifestyle influence the brain. Brain Defenders brings these ideas together through the emerging science of immunometabolism— the relationship between the immune system and metabolism. It explains not simply what damages the brain, but how the brain’s own defenders can become destructive, and, importantly, what we can do to restore their protective function.
What are we currently getting wrong about Alzheimer’s disease?
We continue to treat Alzheimer’s as though it begins when memory fails. This idea is categorically wrong. In reality, the disease may have been developing for decades prior to the appearance of cognitive manifestations. We have also focused overwhelmingly on amyloid [an abnormal protein buildup that forms sticky deposits or plaques in the brain], treating it as the cause when it may be, at least in part, a downstream response to metabolic dysfunction, inflammation, infection and impaired cellular housekeeping.
What are microglia and how can they become dangerous?
Ed Chappell
Microglia are the brain’s resident immune cells. They are constantly surveying their environment, looking for infection, injury, damaged cells and unwanted material. In their protective role, they clear debris, support repair, maintain synapses and help keep the brain resilient.
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But when microglia are exposed chronically to signals associated with insulin resistance, poor diet, disrupted sleep, infection, toxins or a damaged gut barrier, they can remain locked in an inflammatory state. Instead of briefly responding to danger and then returning to a restorative mode, they continue releasing inflammatory chemicals and may
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with early disease, but the average benefit is minimal, treatment is burdensome, and there are meaningful risks, including brain swelling and bleeding. These treatments deserve an individualized discussion, not exaggerated promises. Removing amyloid does not address the full biology of Alzheimer’s.
What misconception about brain health do you hope this book will finally clear up?
The misconceptions I most want to challenge are that cognitive decline is an inevitable consequence of aging, and that our genes determine our destiny. Gene variants, such as APOE4, may influence risk, but they do not operate in isolation. Metabolism, inflammation, sleep, diet, exercise, environmental exposures and the microbiome all influence how that risk is expressed.
begin eliminating healthy synapses. Obviously, this plays out badly for the brain. In other words, the brain’s defenders can become part of the problem, but their behavior is not necessarily fixed.
What strategies can people use to protect their brain?
Begin with metabolic health. Know your fasting glucose, hemoglobin A1c, blood pressure, waist circumference, triglycerides, insulin level and other markers of cardiovascular risk. Exercise regularly, combining aerobic activity with resistance training. Prioritize restorative sleep and evaluate possible sleep apnea.
The brain is not simply waiting to deteriorate. It is responding continuously to the signals we send it. Brain Defenders is ultimately a book about agency: the recognition that we can absolutely begin changing many of those signals today. Sandra Yeyati is national editor of Natural Awakenings. To read a longer version of this conversation, visit TinyURL.com/PerlmutterWW or scan the QR code.
Eat a fiber-rich, minimally processed diet; protect the microbiome; maintain meaningful social relationships; continue learning; protect your hearing; avoid smoking; and minimize exposure to air pollution and other toxins whenever possible. No single intervention guarantees protection. The power comes from addressing several interconnected pathways consistently over time. The encouraging message is that many of the factors influencing brain aging are within our reach.
What can people diagnosed with Alzheimer’s do?
A diagnosis should never be interpreted as a reason to abandon prevention-oriented strategies. Even after symptoms begin, we should identify and address insulin resistance, hypertension, sleep apnea, hearing loss, nutritional deficiencies, medication effects, depression, inactivity and social isolation. Exercise, diet, sleep, cognitive engagement and vascular risk management remain highly relevant. Current medications may provide modest symptomatic benefit for some patients. The anti-amyloid antibodies lecanemab and donanemab can minimally slow measured decline in carefully selected people
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Heal with Homeopathy stimulate your inner healing processes Visit our website to schedule a consulatation.
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November arrives with a grateful heart, harvest’s abundance, a season’s art. —Catherine Pulsifer
Five Minutes of Gratitude An Everyday rRtual for a More Mindful Life Gratitude doesn’t have to be reserved for Thanksgiving or life’s big moments. Just five minutes a day can help us become more aware of the good things already around us.
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Begin by finding a quiet place, perhaps with your morning coffee or just before bedtime. Take a few slow breaths and think of three things you’re grateful for. They don’t have to be extraordinary. A beautiful sunrise, a kind word or a favorite song can be enough.
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Next, consider why each matters to you. Perhaps that sunrise offered a moment of peace, or someone’s kindness reminded you that you’re not alone. If you enjoy writing, keep a small gratitude journal. Over time, those simple observations become a record of life’s everyday blessings. The goal isn’t to ignore difficulties or manufacture happiness. It’s simply to develop the habit of noticing what’s good—even on an otherwise ordinary day.
Barbara J. Ellis, Retired RN, therapist & owner Urban Colonics
5042 Briscoe St. Houston, TX.77033 713-738-8199 urbancolonics.com 28
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Homeopathy
Homeopathy Myths Refuting the Most Common Misconceptions by Christina Donka, CCH Myth: Homeopathy is just another name for herbal medicine. Homeopathic remedies come from natural sources, including plants and minerals. While an herbal tincture relies on measurable amounts of a plant or plants, a homeopathy remedy follows homeopathic principles and is prepared through a specific process of dilution and vigorous shaking. Myth: The pellets are nothing but sugar. Most homeopathic remedies come in the form of a tiny sugar pellet that dissolves under the tongue; this is simply the carrier. During manufacturing, the pellet is infused with the prepared homeopathic remedy.
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Myth: Nobody regulates these products. Under U.S. federal law, homeopathic remedies are classified as drugs, and the U.S. Food and Drug Administration oversees their manufacture, marketing and sale. Myth: More is better. The opposite is true. The “minimum dose” principle dictates taking only enough of a remedy to spark a healing response. If symptoms return,
then the dose can be repeated, although it is best to check with a homeopathic practitioner. Myth: Homeopathy is only good for the sniffles. Colds, flu, sore throats, earaches, bumps and bruises are where most families begin, and that’s where a homeopathy home kit really shines. But homeopathy goes well beyond first aid. Myth: There is no research behind homeopathy. Thousands of studies on homeopathy have been published in medical journals, including clinical trials and laboratory research into the biological activity of highly diluted substances. This article is based on information in HomeopathyCenter.org. Christina Donka is executive director of the National Center for Homeopathy, providing education, resources and advocacy since 1974. To read an expanded version, visit TinyURL.com/ HomeopathyMythsNA or scan the QR code. Underwritten by Grato Health, in operation since 1987, dedicated to advancing health and wellness through natural, holistic solutions that support the body's ability to heal.
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®
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Inspiration
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November’s Call for Introspection by Marlaina Donato
D
espite arriving faded and underdressed, November hands us an abundant basket with a little melancholy tucked away at the bottom. The landscape, often gray and streaked with rain, seems to hold its breath, waiting for sunnier times. This month inspires us to make a feast from what we have on hand—whether we make hearty soup from the last few potatoes at the bottom of the bin or hold one thing in gratitude as we gather around the harvest table. Late autumn reminds us that bounty comes in an array of colors. The more we train our eyes to notice the in-between hues, the more we can appreciate what we see when looking at the world from our small window. “This November there seems to be nothing to say,” wrote American poet Anne Sexton in her personal correspondence, a quote we can imagine the earth uttering too. Perhaps, herein lies valuable wisdom reminding us that some hours are best spent listening to what was muffled by the noisy busyness of other seasons. As the year winds down, it’s tempting to add up all the things we didn’t accomplish, lament about fewer hours of daylight or rush to plan the holidays. What if we paused instead, right where we are, in the threshold between seasons? What if we devoted a few minutes each day to sit with what remains unfinished, uncertain or unseen? November asks us to kick off our shoes and feel the foundation beneath us, to take inventory of what we’ve stored up over the year: sustenance we might have overlooked, patience we thought was running out, friendships worthy of dusting off and aspirations that need just a little more commitment. It is a lovely time to ask ourselves questions we might have avoided on sunny days: “In what ways can I nourish my life? What kind of hopes can I bring to the table, and who can I invite?” 30
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Retreats Yoga
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Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWood Smoke.com.
DRALA MOUNTAIN CENTER
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Meditation Nature
Calendar of Events Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Calendar of Events email mike@naturalawakenings-houston.com
SUNDAY, NOVEMBER 1st
Faith Communities + Civic Engagement = It Matters. 3–4:30 p.m. Central. Rebecca McIlwain of Houston Faith Votes at Texas Impact discusses how, when and why faith communities can play an important role in civic engagement. Online via WebEx. eventbrite.com/e/2000262421749.
SATURDAY, NOVEMBER 7th
Textile Recycling Event. 10 a.m.–2 p.m. Recycle worn-out clothing and other textiles unsuitable for donation during this America Recycles Day observance. Grace United Church of Christ, 8515 Brookwulf Dr., Houston, TX 77072. Free. No registration required. Contact: juli3@aol.com
TUESDAY, DECEMBER 8th
The Path of Meditation and Embodiment. 7–8:30 p.m. Central. Larry Welsh and Susan Aposhyan introduce embodied meditation through breathing, gentle movement and contemplative practices to cultivate awareness, calm and emotional well-being. Online. Free; donations welcome. Information and Registration. https://tinyurl.com/36cfmnae Tonglen: The Courage to Breathe in the World. 7–8:30 p.m. Central. Kali Basman introduces the Tibetan Buddhist practice of Tonglen through meditation, breathwork and gentle movement to cultivate compassion, emotional resilience and connection. Online. Free; donations welcome. Information and Registration. https://tinyurl.com/2znkkk9f
Monday November 9th– Sunday November 15th
The Human Flourishing and AI Retreat: A Meditation Retreat for the Age of AI. Sophie Maclaren leads meditation, reflection and dialogue exploring consciousness, technology and creating a future aligned with human flourishing. Drala Mountain Center, 151 Shambhala Way, Red Feather Lakes, CO; online participation also available. Registration and Information dralamountain.org/program/hf1126-human-flourishing-and-ai-contemplative-practice-neuroscience-and-artificial-intelligence/
Sunday November 15th– Sunday November 22nd
Peace and Freedom: A Silent Week of Meditation. Join Buddhist teacher Loden Nyima for a week of silent meditation and contemplative practice designed to deepen inner peace and freedom. Drala Mountain Center, 151 Shambhala Way, Red Feather Lakes, CO. Registration and Information dralamountain.org/program/pf1226-peaceand-freedom-a-weeklong-meditation-retreat/
TUESDAY, DECEMBER 15th
Less Doing, More Being: Honoring Our Natural Rhythms in a Season of Busyness. 7–8:30 p.m. Central. Dr. Cynthia Garner explores mindfulness, reflection and simple micro-rest practices to restore energy, reduce stress and find balance during the busy holiday season. Online via Zoom. Free; donations welcome. Information and Registration. https://tinyurl.com/3uewptds
SATURDAY, NOVEMBER 21st
Worship in the Wild. 10 a.m.–noon. Experience prayer, reflection and worship in nature during a guided outing exploring connections between the natural world and biblical teachings. Hermann Park, 6001 Fannin St., Houston, TX 77030. Exact meeting location provided upon registration. https://www. eventbrite.com/e/1999416125454
SUNDAY, NOVEMBER 22nd
Tree Distribution for Faith Communities. 2–5 p.m. Houston faith communities can receive free sycamore, box elder and laurel oak trees for planting on their properties. Advance ordering required; faith communities only. First United Methodist Church, 10570 Westpark Dr., Houston, TX 77042. Free. https://www.eventbrite. com/e/2002673917598
SUNDAY, NOVEMBER 22nd
Permaculture: New Possibilities in Urban Living Landscapes. 6 p.m. Central. Permaculture teacher Chevvy Tang explores regenerative gardening, water management, native plantings and community approaches to creating resilient, sustainable urban landscapes. Online via WebEx. https://www. eventbrite.com/e/2002668147339
SUNDAY, NOVEMBER 29th
A Multi-Faith Justice Advocacy Rally. 3 p.m. Central. People of all faith and spiritual traditions are invited to learn about and take action on timely justice issues, including hunger, health, the environment and migrant dignity. Online via WebEx. https://www. eventbrite.com/e/2002673202459
FRIDAY, DECEMBER 11th– SUNDAY, DECEMBER 13th
Fully Being: A Path of Awareness, Healing and Insight. A Weekend Retreat with Adam Kane. Explore meditation, embodied awareness and practical techniques for cultivating presence, resilience and well-being. Optional additional day December 14. Drala Mountain Center, 151 Shambhala Way, Red Feather Lakes, CO 80545. In-person and online options. Tuition from $60 plus lodging. Information and Registration. https://tinyurl. com/5d8am38u
TUESDAY, JANUARY 19, 2027
Thrive: A Brain Health Retreat for Aging Well. 7–8:30 p.m. Central. Alzheimer’s Association experts explore research on healthy aging and practical ways nutrition, physical activity, social connection and cardiovascular health can support cognitive function. Online. Free; donations welcome. Information and Registration. https://tinyurl. com/22mds83a
SUNDAY, DECEMBER 27th– SATURDAY, JANUARY 2nd, 2027
Meeting the Awakened Feminine: Vajrayogini Retreat. Greg Smith and Dorje Loppön Lodrö Dorje guide Vajrayogini meditation practice, recorded teachings and group discussions. Prior Vajrayogini Abhisheka initiation required. Online; in-person option available. Information and Registration. https://tinyurl.com/ytxd34ct
FRIDAY, JANUARY 29th– SUNDAY, JANUARY 31st, 2027
Divorce as a Path to Freedom: Finding Balance, Clarity and Connection. Grace Fisher leads a supportive retreat using meditation, reflection and discussion to navigate separation, process difficult emotions and cultivate resilience and self-compassion. Drala Mountain Center, 151 Shambhala Way, Red Feather Lakes, CO 80545. Tuition and lodging fees apply. Information and Registration. https://tinyurl.com/5n7wmzcp
PLAN AHEAD THURSDAY, DECEMBER10th– SUNDAY, DECEMBER 13th
The Essence of Tantra: Awakening Through Direct Experience. Explore Tantric teachings through meditation, breathwork, movement and sensory awareness in a four-day retreat led by Irini Rockwell. Drala Mountain Center, 151 Shambhala Way, Red Feather Lakes, CO 80545. Tuition and lodging fees apply. Information and Registration. https://tinyurl.com/234nsauv NOVEMBER 2026
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WEEKLY
Sunday
Sunday at Dawn Mountain Yoga at 9 am weekly. Traditional Tibetan Buddhist meditation with chanting, readings, and an opportunity to ask questions at 10 am weekly. Dharma teaching on first and third Sundays at 11 am. Free lunch on first Sunday at 12:15 pm. Perfect for newcomers and long time practitioners. 4803 San Felipe St. Houston TX 77056. dawnmountain.org
Healthy Communities Start with Connections. Your business helps people live better. We help them discover you.
Sunday Morning Celebration. 11 a.m. Join Rev. Dr. Jesse Jennings and the Creative Life community for inspiring spiritual messages, uplifting music and fellowship rooted in New Thought and Science of Mind teachings. Creative Life Spiritual Center, 5326 Spring Stuebner Rd., Ste. 200, Spring, TX 77389. In person and livestreamed on Facebook. creativelife.org Sunday Reset Yoga. 4:00–5:00 p.m. Starting September 20th. Unwind and recharge for the week ahead with Sunday Reset Yoga, led by Ainslee Chambers.This all-levels, donation-based class blends yoga and massage-inspired movement into a “massage for the self.” Bring your mat, water, and any props that help you feel comfortable. Suggested donation $10–15 (first class free). Info: 713-974-5076. Phoenix School of Massage, 6600 Harwin Dr., Houston, 77036.
Monday
Conscious Living Online Book Study. 6 p.m. Explore spiritual ideas and practical approaches to conscious living through weekly group reading and discussion. Online. creativelife.org.
Wednesday
Midweek Meditation. 11:30 a.m. Take a midweek break for meditation and spiritual reflection with Daniil Johnson. Online via Facebook. creativelife.org. Living the Science of Mind Book Study. 6 p.m. Explore New Thought principles and their application to everyday life through weekly online discussion and shared learning. creativelife.org.
Friday
Philosophy Friday. 7:30 p.m. Join an online discussion exploring philosophical ideas, spiritual perspectives and questions about life and consciousness. creativelife.org. Email your organizations events to: mike@naturalawakenings-houston.com
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HOUSTON METRO
Grow Your Business with Natural Awakenings Houston. Advertising inquiries: Mike Hart mike@naturalawakenings-houston.com
naturalawakenings-houston.com
Community Resource Guide Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide email mike@naturalawakenings-houston.com
ACUPRESSURE JSJ ACUPRESSURE HOUSTON 7055 Old Katy Rd Suite 12 Houston, TX 77024 jsjacupressurehouston.com info@jsjacupressurehouston.com
Discover the transformative power of Jin Shin Jyutsu at JSJ Acupressure Houston. This ancient energy-balancing system revitalizes both physical and emotional health by unblocking pathways that restore life force energy. As accumulated stress and pain dissolve, your body begins to heal itself, promoting overall well-being. With over 25 years of experience, Kathleen Dunderdale, the ONLY Certified Jin Shin Jyutsu Practitioner in Houston, offers personalized treatments tailored to your needs. Book your session today and experience the path to true healing.
ACUPUNCTURE HEAL YOUR VIBE ACUPUNCTURE & WELLNESS 5373 W Alabama St., Suite 204, Houston, TX 77056 832-487-8994 drsaraflorida.com
Sara Florida, PhD, MAOM, L.Ac., blends Traditional Chinese Medicine and functional medicine to address pain, hormones, digestion, and emotional wellness at the root cause. Personalized care plans support lasting vitality and balance. Free phone consultation or $30 ininitial visit. 24/7 online booking available.
RENEW ACUPUNCTURE Sonal Patel, LAc 4801 Woodway Dr, Suite 136-W, Houston 77056 renewwithacupuncture.com 832-639-0807
Renew offers personalized acupuncture and Traditional Chinese Medicine to restore balance and support whole-body wellness. Through acupuncture, cupping, herbal remedies, nutrition, and lifestyle guidance, we help you build resilience and achieve long-term healing naturally. We provide dedicated care for pain management, digestive issues, women’s health, emotional support, and cosmetic rejuvenation. Ready to book? Visit our website to schedule online today.
BIOLOGICAL DENTISTRY ADORE DENTISTRY 540 W 19 Street Houston, TX 77008 832-930-7844 adore-dentistry.com
Re-designing dentistry in Houston Heights by creating a personalized, comfortable, and fun experience to de liver excellent patient satisfaction. From preven tative dentistry to smile makeovers, our team of dental professionals have the skill-sets to provide remarkable quality and compassionate care to give you that smile you’ve always wanted. Ser vices include cosmetic, preventative, restorative, and a full range of family dentistry services. Lead by Drs. Emilyann Pham and Ann Blair our team provides compassionate human-centered patient care. Visit our website for more information or to book an appointment. Insurance accepted.
DR. TO- CENTER FOR WELLNESS DENTISTRY 2910 Commercial Center Blvd., Suite 101 Katy, TX 77494 281-392-8450 www.katietodds.com
Dr. Katie To and her team offer biological dentistry focused on whole-body wellness. Using biocompatible materials, advanced technology, and personalized care, they support oral and systemic health. Experience natural, patient-centered dentistry—schedule your new patient wellness exam today! See ad on page 9.
CANCER ALTERNATIVES BURZYNSKI CLINIC
9432 Katy Freeway, Houston, TX 77055 713-355-5697 www.burzynskiclinic.com For more than 40 years, Burzynski Clinic has offered personalized, patient-centered cancer care focused on precision therapies and integrative support. Patients worldwide travel to Houston seeking innovative options tailored to their unique biology and well-being. Explore a different path to care—visit the website or call today to schedule a consultation and learn more. See ad on page back cover.
COLONICS
JOYCE LONG’S WELLNESS INSTITUTE 1308 James Street Rosenberg, TX 77471 281-232-7336 joycelongwellness.com
Established 1989. Call to schedule any of the following services: massage therapies, lymphatic drainage massage and facials, reflexology, infra-red sauna, ion cleanse foot or hand baths, Chinese cupping or colon hydrotherapy (prescriptions only- yours or ours). By appointment only. Be well-Stay well. CALL TODAY! See ad on page 9.
URBAN COLONICS Barbara Ellis, Retired RN 5042 Briscoe St. Houston, TX.77033 713-738-8199 urbancolonics.com
Serving Houston and the surrounding area since 1979. We continue to irrigate with State Of The Art Equipment (closed colonic systems cleared by the FDA). We utilize totally disposable colonic set-ups and sterile water. A prescription is required for this procedure. Our Medical Director at a different location will make an assessment and write a prescription for OUR clients only. Visit our website to learn more details. Please call us to schedule an appointment. See ad on page 28.
CRYSTAL BOWLS THE SOUND PATH thesoundpath.com
Kristine offers sound healing, Reiki, and shamanic healing using crystal singing bowls and grounded energy work to support balance, clarity, and coherence. Sessions are available for individuals and groups. Visit the website for more information and to schedule a session.
NOVEMBER 2026
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ENVIRONMENTAL ALLERGIES The Allergy Kit® Dr. Ynge Ljung
Hidden allergies don’t always appear obvious. The Allergy Kit helps children and adults reduce reactions to foods and environmental triggers naturally, improving health, and behavior wellbeing. Call or visit our website TODAY and start your journey to better health, naturally.
HOMEOPATHY MIGHTY OAKS THERAPIES
17774 Cypress Rose Hill Rd Suite 1700 Cypress, TX 77429 832-792-9399 mightyoakstherapies.com Discover natural healing for the whole family with Stacy Cook, certified homeopath and founder of Mighty Oaks Therapies. With over 20 years of experience, Stacy supports clients of all ages using gentle, individualized homeopathic care. She also educates families on holistic wellness and homeoprophylaxis as a supervisor with Free and Healthy Children International. Ready to explore a natural path to better health? Schedule a consultation today! See ad on page 28.
HYPNOSIS CLAUDIA AUTRY, HYPNOTIST (by appointment only) 281-849-4610 ca@claudiaautry.com claudiaautry.com
PHOENIX RISING INTEGRATIVE MEDICINE
PHOENIX SCHOOL OF MASSAGE
We offer comprehensive and customized therapeutic plans that address chronic illness & autoimmune disease for patients seeking support both in-person and virtually. Phoenix Rising Integrative Medicine takes an integrative approach to addressing chronic illness and autoimmune by combining ancient healing tools of Traditional Chinese Medicine with modern functional medicine, including evidence-based lab testing, clinical nutrition, lifestyle modifications, herbal medicine and acupuncture protocols that are customized for each patient. We also work with patients suffering from environmental and food allergies, reproductive and fertility issues, breast implant illness, and emotional health issues. Visit our website for more information or to book an appointment.
weMED Clinics
4126 Southwest Fwy, Suite 1130 Houston, TX 77027 713-572-3888 wemedhealth.com Blending ancient wisdom with modern medicine weMed Clinics can help you heal naturally. Our staff of 16, work together to address the root causes of diseases such as diabetes, hypertension, kidney failure, chronic pain, insomnia and more. Our emphasis continues to be preventive and longevity care. Our free weekly webinars on a variety of health issues are listed in the Natural Awakenings calendar. Call or visit our website to schedule a visit or for more information. See ad on page 3.
LYMPHATIC THERAPY
Want to stop smoking or lose weight? Looking for ways to relax, find balance and increase the joy in your life? Hypnosis can help you. Call SOON to book your appointment. Let’s work together to create the life you want!
HOUSTON METRO
MASSAGE SCHOOLS
3100 Richmond Ave Houston, TX 77098 713-806-9927 phoenixrisingacu.com
Hallandale Beach, Florida 33009 954-632-5817 TheAllergyKit.com
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INTEGRATIVE MEDICINE
JOYCE LONG’S WELLNESS INSTITUTE 1308 James Street Rosenberg, TX 77471 281-232-7336 joycelongwellness.com
Health conditions can interrupt the normal flow of lymph, causing lymph fluid to build up in a particular area of the body, often in the arms or legs where it can and may cause blockages. Lymphatic therapy can reduce swelling and improve circulation throughout the lymphatic system. By appointment only. Be well—Stay well. CALL TODAY! MT-002833. See ad on page 9.
naturalawakenings-houston.com
6600 Harwin Drive Houston, TX 77036 713-974-5976 themassageschool.com
Learn massage and holistic health. Train for a career you will love. New Program: Online classes combined with on campus classes! Open your own practice. Find employment at Luxury Spas, Fitness Centers & Rehab Clinics. Finish in as little as 5 ½ months. Join one of the fastest growing Health Care Professions.. Visit our website or call today for more information or to schedule a tour of our school. See ad on page 2.
MEDITATION DAWN MOUNTAIN CENTER FOR TIBETAN BUDDHISM 4803 San Felipe St. Houston, TX 77056 713-630-0354 dawnmountain.org
The mission of Dawn Mountain is to further the spiritual growth of our diverse community as a living bridge between traditional Tibetan Buddhist teachings and curious people everywhere. Dawn Mountain offers weekly meditation from 11am to noon each Sunday, “First Sunday” teachings on the first Sunday of each month at 10:30am, followed by our regular Sunday Meditation. Donations accepted. All sessions are archived on our YouTube channel.
METAPHYSICAL SHOPS GRIFFIN & IVY’S EMPORIUM 123 Midway St, Bldg C Spring, Texas 77373 888-492-3584 odysseyemporium.com
We are a retail shop and also have an online store. We can also custom-make many of our product lines. Our products include a range of metaphysical items, clothing, books, stones, jewelry, candles, soaps, teas, incenses, herbs, blades, and accessories for spiritual work. We also have some unique renaissance festival and gothic clothing and accessories. . Our latest offerings are a line of ventage clothing and tshirt. We offer daily in-house Tarot reading and conduct private consultations. your true self. Visit her website for more information or to book your appointment.
NATUROPATH HOUSTON HOLISTIC HEALTH CLINIC “Better Health Naturally” Drs. Gracie and Bobby Chukwu, ND, CTN 5821 Southwest Freeway, Suite 370 Houston, TX 77057 713-781-9991 HoustonHolisticHealthClinic.com
Dr. Gracie Chukwu and Dr. Bobby Chukwu are Doctors of Naturopathy and Certified Nutrition Counselors. They have been assisting people for over five years with holistic medicine, diet, nutrition and supplement support to enhance her client’s health and overall well-being. If you are suffering and cannot find relief, give them a call. See ad on page 11.
NEW THOUGHT CENTERS CREATIVE LIFE SPIRITUAL CENTER
PLANT-BASED NUTRITION & WELLNESS ARBONNE
Tracey Garza, Independent Consultant & District Manager Houston, TX 77040 832-868-1472 | traceyg0124@comcast.net traceygarza.arbonne.com Discover simple, plant-based solutions to support your skincare and nutrition goals. Our products are gluten-free, vegan, and made without soy, added sugars, artificial flavors or colors—making it easier to feel good about what you put in and on your body. Ready to make a positive change? Contact Tracey directly to schedule your FREE personal consultation, and mention this ad to receive 10% off your first purchase of $75 or more!
DRALA MOUNTAIN CENTER
5326 Spring-Stuebner Road Spring, Texas 77389 creativelife.org | info@creativelife.org
151 Shambhala Way, Red Feather Lakes, CO 80545 970-881-2184 dralamountain.org
We’re a spiritual discovery destination built on New Thought principles, as part of Centers for Spiritual Living, offering a fresh look at sacred traditions and the wisdom of the ages. We hold celebration services at 11am CT Sundays, plus they’re live-streamed on Facebook and appear later on our YouTube channel. Virtual classes, book studies and discussions happen online through the week. We’d love to have you check us out! See ad page 8.
Nestled in the Colorado Rockies, Drala Mountain Center offers year-round meditation, yoga and contemplative retreats ranging from weekend getaways to extended programs. Rooted in Tibetan Buddhism and welcoming all wisdom traditions, Drala invites everyone to explore mindfulness, nature and conscious living. **Plan your retreat or join a free Tuesday evening online session today. See ad page 10.
PEDIATRIC THERAPY MIGHTY OAKS THERAPY
INSTITUTE FOR SPIRITUALITY AND HEALTH 8100 Greenbriar, #300 Houston, TX 77054 spiritualityandhealth.org
The Institute for Spirituality and Health at the Texas Medical Center is an independent, interfaith organization dedicated to exploring the profound relationship between spirituality, health, and healing. This year, the Institute is celebrating 70 years of mission-focused community education, research, and direct service programs. The Institute’s four centers of excellence are driven by the belief that healthcare must nurture the whole-person including the body, mind, and spirit. For programming and more information, please visit spiritualityandhealth.org.
YOGA SUNDAY RESET YOGA
6600 Harwin Dr., Houston 77036 713-974-5976
Sundays starting September 20th, 4–5 p.m. A holistic, all-levels class led by Ainslee Chambers that blends yoga, breathwork, grounding stretches, and massage-inspired movement. Designed to restore balance, regulate energy, and reset body and mind for the week ahead. All are welcome. Donation-based ($10–15 suggested, first class free).
SPIRITUALITY
Cypress, TX 77429 832-792-9399 mightyoakstherapies.net
Mighty Oaks Therapies helps children thrive through personalized, natural approaches to developmental support. Led by occupational therapist Stacy Cook, the team provides integrated pediatric therapy for autism, ADHD, SPD, and more. Speech-language pathologist Abby Landry offers early intervention with play, literacy, and music. Compassionate care and family-centered support make Mighty Oaks a trusted partner in your child’s growth. Contact us to learn how we can support your child’s journey today! See ad on page 5.
Coming in December Living Generously
NOVEMBER 2026
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SCHEDULE YOUR CONSULTATION
(713) 335-5697 HOUSTON, TEXAS | IN-PERSON & VIRTUAL CONSULTATIONS
Stanislaw R. Burzynski, MD, PhD Led by Dr. Stanislaw Burzynski, a longtime innovator in precisiontargeted cancer therapy, our Houston-based clinic has spent more than 45 years exploring advanced treatment approaches designed around each patient’s unique biology, goals, and journey.
Personalized Cancer Care Beyond the Traditional Model OVER 45 YEARS OF RESEARCH, INNOVATION & HOPE
At Burzynski Clinic, personalized cancer treatment begins by looking beyond conventional cancer care to see the individual behind every diagnosis and not just the disease. Personalized Precision Therapies
Targeted treatment plans based on your unique molecular profile.
ADVANCED MEDICINE. INDIVIDUALIZED FOR YOU.
Advanced Diagnostic Insight
Cutting-edge diagnostics that uncover what matters most for you.
NO MATTER WHERE YOU ARE, VIRTUAL CONSULTATIONS ARE AVAILABLE.
Compassionate PatientCentered Care
A dedicated team focused on your wellbeing, comfort, and quality of life.
LEARN MORE 9432 Katy Freeway, Houston, Texas 77055
burzynskiclinic.com NOVEMBER 2026
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