Natural Awakenings Houston January 2026

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JANUARY 2026

Dr. Tao Ma

Dr. Bing You

M.D. (China), L.Ac., Ph.D.

Dr. Marie Fruchtnicht

MAOM, Dipl.O.M., L.Ac.

Dr. Phoenix Xu Zhang

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Chief Science Office

MSOM, L.Ac., Dipl.O.

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MSAOM, Dipl. O.M., L.Ac.

M.D. (China), D.A.A.P.M., M.S., L.Ac.

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CONTENTS 10

Natural Awakenings Houston - January 2026 Issue

Simple Habits for the Greenest Year Yet

14

The Power of Integrative Medicine

17

Soulful Sourdough

20

21

Intergenerational Living

23

Strong for Life

25

14

Clean, Nonstick Cookware

28

Baby Steps to a 5 Reasons You Still Life Well Lived Need Lab Testing

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17

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE

To advertise with Natural Awakenings or request a media kit, please contact us at 713-443-3186 or email: mike@naturalawakenings-houston.com.

Deadline for ads: the 10th of the month.

20 21

Departments

4 LETTER FROM THE PUBLISHERS 5 COMMUNITY SPOTLIGHT 6 NEWS BRIEFS 7 HEALTH BRIEFS 8 GLOBAL BRIEF 10 ECO TIP 11 BUSINESS SPOTLIGHT 17 CONSCIOUS EATING

20 LOCAL WISDOM 21 HEALING WAYS 23 FIT BODY 24 FIT BODY 25 GREEN LIVING 28 INSPIRATION 29 CALENDAR 32 COMMUNITY RESOURCE GUIDE

EDITORIAL SUBMISSIONS

Email articles, news items and ideas to: mike@naturalawakenings-houston.com.

Deadline for editorial: the 10th of the month.

CALENDAR SUBMISSIONS

Email Calendar Events to: mike@NaturalAwakenings-Houston.com.

Deadline for calendar: the 10th of the month.

REGIONAL MARKETS

Advertise your products or services in multiple markets!

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HEALTHY LIVING HEALTHY PLANET

publisher’s letter Greetings, Breathing in the crisp air of January always feels like a clean slate—invigorating, full of possibility… and, at times, a little daunting. The pressure to make sweeping resolutions or transform our lives overnight can leave us feeling more burdened than inspired.

PUBLISHERS

Cindy & Mike Hart

EDITOR

Jane Aylward

CREATIVES

Cindy Hart

But what if we approached the new year differently?

LEADS

Yasin Rahman

This month’s inspiration piece encourages us to take gentler steps—ones rooted in realism, not perfection. A small daily act of self-care. Ten quiet minutes of stillness. One nourishing choice at a time.

That idea resonates with me deeply. I’ve been learning (and re-learning) the value of pausing, of trusting the next right step instead of wrestling with the weight of the entire year.

It’s easy to get stuck in yesterday’s regrets or tomorrow’s unknowns—but there’s peace and power in simply doing what we can today.

Twelve months is not long to rebuild, heal, or grow something meaningful. So let’s take the pressure off. Let’s make this the year of the slow and steady spark—sacred, consistent, and shared only with those who truly support our vision.

Whether you’re writing your first paragraph, building your business, or just learning how to rest—keep going. Tiny steps lead to real transformation.

Here’s to a new year filled with breathing room, grace, and grounded joy.

Mike and Cindy Hart

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Natural Awakenings is a network of natural lifestyle magazine publishers empowering local communities with knowledge, resources and connections to lead healthier lives on a healthy planet.

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Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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Community Spotlight

Midweek MeditationGroup gathering at the Institute The Institute for Spirituality and Health Offers Body, Spirit, and Mind Programs and Support for Individuals and Groups

by Stuart Nelson The Center for Body, Spirit, and Mind is one of four Centers of Excellence developed by the Institute for Spirituality and Health at the Texas Medical Center (the Institute or ISH). The Institute was established as the first chaplaincy at the Texas Medical Center in 1955.

The Center for Body, Spirit, and Mind helps individuals integrate all aspects of themselves with a keen focus on providing programs and support for underserved populations as well as for spiritual and healthcare professionals. Through this Center, the Institute offers an extensive range of programs and services for the general public, educators, healthcare professionals, and spiritual care providers.

The Monday Mind-Body Skills Group for Togetherness meets virtually every week from noon to 1 p.m. CT. This group offers a supportive “safe” space to learn and practice mind-body skills, such as

deep breathing and mindful movement, and to verbalize and share one’s thoughts and feelings with others. Exploring different practices each week, this forum is designed to encourage participants to be fully present with themselves and the other members of the group.

Advance registration is required for this free session.

Midweek Meditation, available virtually each Wednesday from noon to 12:30 p.m. CT, invites participants to quiet their mind, body, and spirit via contemplative practices. These virtual gatherings enable individuals to pause, relax, and relieve stress and anxiety in the middle of the week. Advance registration is required for this free session.

Custom Meditation Classes and Workshops can be designed by the Institute staff after an initial consultation. Fees apply.

To learn more about the Institute and these special offerings, please visit spiritualityandhealth.org/centerforbodyspiritandmind.

Stuart Nelson is the president and chief executive officer of the Institute for Spirituality and Health at the Texas Medical Center.

JANUARY 2026

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News Brief

The Yoga Institute Merges with The Institute for Spirituality and Health at the Texas Medical Center

By Stuart Nelson Two historic Houston institutions have merged. As of January 1, 2026, The Yoga Institute is now housed within the Institute for Spirituality and Health’s Center for Body, Spirit, and Mind. Yoga Teacher Training will continue to be available at the Texas Medical Center in 2026, thanks to the legacy of Lex Gillan and The Yoga Institute.

Lex founded The Yoga Institute in 1974, and he has been an esteemed member of the ISH adjunct faculty since 2005. Lex began practicing yoga and meditation in 1969 under the guidance and mentorship of Joseph M. “Josh” White Jr, who introduced him to Jungian psychology and yoga. He has studied extensively under Ram Dass and other notable teachers over the past 50 years.

The Yoga Teacher Training and National Certification Courses are registered with The National Association of Certified Yoga Teachers and Yoga Alliance for both 200-hour and 500hour programs. These turnkey courses help passionate yogis become certified and earn pay through teaching yoga classes and workshops on a full-time or part-time basis.

The Yoga Institute is one of the oldest and most respected yoga businesses in the country. Lex has taught the teacher training course more than 200 times, and he has been responsible for helping more than 3,500 teachers achieve their certification.

FREEDOM COMES AT A HIGH PRICE FOR

UKRAINIAN CITIZENS

The next Yoga Teacher Training will be held in March 2026. Farida Meguid, who has known and worked with Lex since 1997, is leading yoga training for the Institute. She completed Lex’s Yoga Teacher Training and National Certification Course in 2016 and has been his teaching assistant since 2017.

Farida was born in Cairo, Egypt, and was educated in the United States. She began her yoga journey at the age of 16 through the teachings of Ram Dass. She earned her yoga teacher certification with Bikram Choudhury in Los Angeles. Her knowledge deepened with additional training in Ashtanga, Vinyasa, Hatha, kids’ yoga, anatomy, and philosophy, and she has completed over 2,000 hours of yoga education.

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PLEASE DONATE. THANK YOU! O R G A N I Z AT I O N S A C C E P T I N G D O N AT I O N S T O H E L P T H E U K R A I N I A N H U M A N I TA R I A N C R I S I S :

Learn more about the Institute, which was founded as the first chaplaincy at the Texas Medical Center in 1955, and Yoga Teacher Training at www.spiritualityandhealth.org.

Stuart Nelson is the president and chief executive officer of the Institute for Spirituality and Health at the Texas Medical Center.

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Health Briefs

Antioxidant May Protect Heart During Chemotherapy

Cancer patients treated with doxorubicin, a common chemotherapy drug, may suffer heart damage, including reduced heart function, irregular heart rhythms and heart failure. A 2025 study published in Nature investigated whether astaxanthin, a natural antioxidant found in certain seafood and algae, could help reduce the damage.

The researchers divided study rats into a group that received only doxorubicin, two groups that received doxorubicin along with different doses of astaxanthin, and a control group. They used ultrasound scans to check blood markers for heart injury, examined heart tissue, measured cellular energy levels and analyzed proteins related to mitochondrial health.

Rats given doxorubicin alone experienced heart damage, mitochondrial disruptions and lower energy levels in the heart. By contrast, rats treated with astaxanthin showed improved heart function compared to the doxorubicin group, fewer signs of injury, healthier heart tissue and higher cellular energy levels. Astaxanthin also protected the structure and function of mitochondria.

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Further research in humans is needed to confirm whether astaxanthin could safely and effectively be used alongside chemotherapy.

Natural Propolis Mouthwash Outperforms Synthetic Counterpart

Bees create propolis, a glue-like substance, using tree resin, sap and their enzymes to seal and protect their hives.

Traditional herbal remedies have long included propolis for its antimicrobial, anti-inflammatory and healing properties. In oral care, it has been shown to help reduce plaque, soothe gums and prevent infections naturally.

A 2024 Malaysian clinical trial published in BMC Complementary Medicine and Therapies compared the effectiveness of chlorhexidine-based mouthwash to propolis-based herbal mouthwash in reducing plaque and gingivitis.

While chlorhexidine, a synthetic chemical, is effective at killing bacteria and reducing plaque and gum inflammation, it can stain teeth, alter taste or irritate the mouth.

The study divided 45 adults with chronic gingivitis into three mouthwash groups: propolis, chlorhexidine or a placebo. Participants used each mouthwash for multiple 21-day phases, with a 15-day washout period in between.

Dental plaque and gum inflammation were measured at the trial’s start and after each 21-day phase. Results showed that the propolis mouthwash achieved the greatest reductions in both plaque and gingival inflammation, outperforming chlorhexidine and the placebo.

Nurture the Heart GenAI/CanvaPro

Coming in February

JANUARY 2026

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Global Brief

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Franson Chiropractic Dr. Brett V. Franson, DC 1652 S. Dairy Ashford Rd. Houston, TX 77077 281-701-1596 fransonchiropractor.com

Researchers from the University of Vermont studied four species of baleen whales—gray, humpback, North Atlantic and North Pacific right—to assess their role in oceanic ecosystems. These whales feed in subpolar waters for most of the year, fattening up before migrating thousands of miles to warm-water breeding grounds in winter.

At their breeding and birthing sites, they release significant nutrients through urine, feces, skin and dead whale bodies. The study, published in Nature Communications, found that the whales annually transport more than 4,000 tons of nitrogen and 45,000 tons of biomass to nutrient-poor coastal areas in the tropics and subtropics.

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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

How Whales Contribute to Coastal Ecosystems

Woodway Wellness Dr. Terry A Smedstad, DC 4801 Woodway, Suite 175E Houston, TX 77056 713-622-2225 woodwaywellness.com

Indigenous Farming Meets Modern Technology

The Agaw people of Ethiopia have a longstanding tradition of sustainable farming that includes rotational grazing of animals, terracing to conserve water, and soil restoration with native plants. An article from Dialogue Earth reports that the Agaw are experiencing rising temperatures and drier conditions, threatening their ecological stability. In response, they have incorporated modern technology to supplement Indigenous knowledge.

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Chiropractic Guide

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Solar-powered water pumps are now being used to irrigate their terraced farms with ground and river water, boosting crop productivity. The terraces slow water flow, prevent erosion, enhance water absorption and ensure long-term sustainability. Water use is managed by community traditions to promote equity and conservation.

Proudly Announces — A Mini Documentary by

Coming 2026 — On National & Local Public Television

A Mini Documentary on The Regenerative Whole Health Movement Real People. Real Insights. Real Practitioners. Real Healing.

hosted by critically acclaimed actress Be Inspired.

Be Empowered.

Be Well.

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MEG RYAN Join the Movement JANUARY 2026 9

Eco Tip

Simple Habits for the Greenest Year Yet 9 L Adjust the thermostat by two degrees—down in winter and up in summer—to lower utility costs, reduce greenhouse gas emissions and improve local air quality. The U.S. Department of Energy estimates about 6 percent in energy savings for each degree of adjustment.

2

Replace plastic produce and grocery bags with reusables. Plastic bags are non-biodegradable and can take up to 1,000 years to decompose. Microplastics from these bags are ingested by small organisms, entering the food chain and affecting human diets.

3

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Switch to bar soap or refillable body wash. Millions of plastic soap containers end up in landfills each year, including 552 million shampoo bottles, which take an average of 450 years to decompose.

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Commit to one plant-based meal each week. Animal agriculture is responsible for 18 percent of global greenhouse gas emissions, so eating one less burger a week is equivalent to removing a vehicle off the road for 320 miles. A plantbased diet can also lower the risk of heart disease, metabolic syndrome, diabetes and certain cancers, while boosting mental health.

5

Use what you have before buying more, especially toiletries and cleaning products. The bathroom accounts for 64 percent of a home’s single-use items.

Take shorter showers and install more efficient showerheads to significantly reduce water and energy consumption. Using less hot water also decreases the energy needed for fossil fuel-based heating.

10

Compost to reduce food waste.

Transform food scraps and yard trimmings into nutrient-rich soil for the garden, reducing the need for fertilizer and pesticides. Countertop composting decreases food scraps in landfills, cutting greenhouse gas emissions.

11

Opt for gently used clothing instead of buying new. Thrifting or having clothing swaps with friends or family extends the life of clothes and reduces the volume sent to landfills annually.

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Drive less by biking, walking, carpooling or using public transportation to cut air pollution and save money.

6

Unplug devices like phone chargers, gaming consoles and kitchen appliances with digital displays when not in use, as they can still draw small amounts of power and account for up to 10 percent of electricity use.

7

Carry a reusable water bottle to combat plastic bottle pollution in ocean waters, which is projected to reach two garbage trucks-full per minute by 2030.

8

Choose standard shipping when shopping online, combine orders and select the fewest packages per delivery to minimize environmental impacts, such as higher emissions and fuel costs.

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Rom creator from ROM

iving sustainably is about prioritizing the planet and future generations by minimizing our environmental impact.

Every small action we take can lead to significant change. From adjusting the thermostat to opting for better shopping bags, becoming an everyday eco-hero is surprisingly easy. Here are 12 impactful actions anyone can take.

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by Natural Awakenings staff

Business Spotlights

Natural Awakenings

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Jeannine Metzger: Empowering Inner Change Through Hypnotherapy and Emotion Code After a long and distinguished career in education—serving as both teacher and principal on South Dakota reservations—Jeannine Metzger now devotes her skills and experiences to helping individuals and organizations heal from within. Drawing on her decades of leadership and mentoring, she brings a compassionate, empowering approach to her work as a certified hypnotherapist and Emotion Code practitioner.

Her sessions are designed to activate each client’s own inner resources. Hypnotherapy gently bypasses the critical mind to reach the subconscious, where lasting transformation takes root. Emotion Code work helps release trapped emotions from past experiences, which may be silently sabotaging health, happiness, and personal growth.

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Agapé Juice Bar: Nourishment with Purpose At Agapé Juice Bar, health and healing go hand in hand. Founded from a family’s journey through a cancer diagnosis, this Houston-based juice bar was born with a mission—to help others reclaim their well-being through nutrition and faith.

Agapé offers raw, cold-pressed juices made from organic fruits, vegetables and superfoods to help detoxify the body, support digestion, and boost immunity. Juicing breaks down insoluble fiber, allowing nutrients and enzymes to be absorbed more efficiently, giving the digestive system a much-needed break.

From leaky gut to hormone balance, improved skin clarity to increased energy, Agapé believes that proper nutrition is a powerful tool in preventing disease and promoting wellness.

Above all, Agapé is a community space rooted in faith, reminding customers they are never alone on their health journey. One drink at a time, they’re here to help you live better, feel stronger, and heal naturally.

Agape Juice Bar 1803 First Oaks Street, Richmond, TX 77406.

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Empower your physical, emotional, and spiritual journey with mindfulness and compassion with the teachings and offerings from Manizeh Mirza-Gruber, MD., founder of Mindful in Practice. Manizeh is a licensed, board-certified psychiatrist (ABPN), certified Mindfulness Meditation Teacher, and Mindfulness Mentor who invites you to learn more about mindfulness through individual and group mentoring sessions and workshops.

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Manizeh follows a holistic approach to healing and wellness, connecting heart-mind-body-spirit with gentle awareness. Through guided mindfulness meditation, mentoring, and mind-body practices, she helps individuals, couples, and groups manage depression, anxiety, trauma and PTSD, grief, stress, relationship issues, and self-esteem.

Her holistic approach to mind-body-spirit health provides a compassionate space to learn, transform and become your true and authentic self.

Join Manizeh for Thankful Tuesdays, FREE weekly virtual meditation sessions or private mindfulness mentoring is available for those seeking personalized support. Participants leave with practical mindbody skills to cope with life’s challenges—one mindful breath at a time.

Follow along with the Mindful in Practice community at mindfulinpractice.com and begin your journey toward peace.

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Feature Story

The Power of Integrative Medicine A Guide to Whole-Person Care

by Hannah Tytus

A

s interest in health and wellness grows, more people are seeking medical models that go beyond symptom treatment and disease management. Integrative medicine has emerged as one such approach, blending conventional and complementary methods to address the health of the whole person. An integrative health approach offers a practical, evidence-informed framework for personalized care. Its focus is shifting the conversation to prevention by cultivating holistic health that goes beyond the absence of disease.

Defining Integrative Medicine

The Academic Consortium for Integrative Medicine & Health defines integrative medicine as a philosophy that emphasizes the practitioner-patient relationship, focuses on the whole person, is evidence based and draws on all appropriate therapies and lifestyle approaches that promote optimal health and healing.

Brent Bauer, M.D., a professor of medicine and the research chair for Mayo Clinic Integrative Medicine and Health, describes it as

“bringing the best of both conventional and evidence-based complementary therapies together to optimally meet the needs of the patient. We simply ask, what is the best therapy for the individual patient? That gets us back to what I would think of as plain old good medicine.”

On an integrative health team, medical doctors may work alongside acupuncturists, naturopaths, herbalists, chiropractors, massage therapists or any number of specialized practitioners. “Integrative medicine is taking the best of what we call Western medicine and integrating it into what is practiced in other parts of the world to create a health plan where the patient is the focus,” says Hakima Amri, Ph.D., co-director of the integrative medicine and health sciences program at Georgetown University. These other medicine systems include Traditional Chinese Medicine, Indian Ayurveda, Unani-Tibb medicine, homeopathy and others.

indahlestar29 _ Indah Lestari/CanvaPro

The Whole-Person Mindset

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Integrative medicine is about viewing patients holistically, considering all parts of their humanity. Rather than examining organs or systems in isolation, practitioners evaluate the multitude of factors that influence illness or well-being. It emphasizes disease prevention, resilience building and health restoration throughout the lifespan. “We bring a whole team of practitioners to work with the patient, to look at the patient as a whole and not only treat symptoms, but to truly heal the patient,” explains Amri.

SDI Productions from Getty Images

2002 to 36.7 percent in 2022, with increases in yoga and meditation leading the growth.

Whole-person health rests on five key principles: patient-centered, relationship-based care; personalized health plans; attention to physical, mental and spiritual well-being; prevention and self-responsibility; and collaboration across modalities and providers. It acknowledges the patient as being embedded in environmental, relational, emotional and spiritual contexts that each play a part.

Integrative Medicine in Practice

Bauer explains how an integrative approach might work for a surgery patient. “If they have pain, a conventional approach might include medications, physical therapy or perhaps an injection. As an integrative physician, I have an even larger toolkit with things such as acupuncture, tuina (a Chinese bodywork technique), massage, mindbody practices like yoga and meditation, herbs and supplements, and low-level laser therapy.”

“I think integrative medicine is an excellent approach for any patient,” says Bauer. “But I think it really shines when it comes to patients with chronic disease. By definition, most chronic illnesses are ones that conventional medicine cannot cure.” At the Mayo Clinic, he sees firsthand how integrative approaches can transform lives. He often introduces mindfulness and biofeedback-based meditation to help patients manage stress.

Beyond symptom relief, Bauer emphasizes a comprehensive lifestyle framework rooted in integrative principles that include balanced nutrition, regular exercise, daily mind-body practice, restorative sleep, strong social and spiritual connections, and time in nature, finding these evidence-based habits to be not only restorative, but profoundly transformative.

Misconceptions and Skepticism

When it comes to innovative healing philosophies, myths abound.

Here are some common misconceptions about integrative medicine.

• Myth: Integrative medicine is exotic. People often think it is coming from elsewhere—other people’s traditions—and not our culture, yet many of the modalities were founded in the West, including naturopathy, chiropractic, osteopathy and homeopathy, notes Amri.

• Myth: Integrative is the same as alternative. Integrative medicine is not alternative medicine. Alternative therapies replace conventional care, often without scientific evidence, while integrative medicine combines evidence-based approaches for positive outcomes.

As the medical doctor leading the team, Bauer confers with other inhouse practitioners to build a customized care plan. This expanded toolkit gives him a better chance of finding a therapy that not only works for the patient but also fits their personal preferences to optimize their quality of life.

Why Whole-Person Health Matters

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“Chronic conditions are the biggest plight to humanity today. People are living with cardiovascular disease, diabetes, allergies, irritable bowel disorders and more, often with multiple conditions at once,” says Amri. Chronic disease is now a leading health challenge in the United States, heavily impacting quality of life for many. One in four American adults lives with chronic pain. At the same time, the use of complementary and integrative approaches has risen sharply from 19.2 percent in JANUARY 2026

15

“Physicians can do their part by listening carefully and by honestly acknowledging where their knowledge base might be limited,” says Bauer. “This is a great time for them to reach out to their integrative medicine colleagues and have them provide guidance to help meet the patient’s needs with evidence-based approaches.”

Communicating With Healthcare Providers

Although one-third of adults report using complementary and integrative medicine modalities, at least 42 percent of users do not disclose their integrative therapy usage to their doctor. This nondisclosure can be dangerous, as many integrative modalities can potentially interact with medications or chronic conditions.

Despite the growth in integrative medicine, key barriers remain. Bauer points to insurance as the biggest gap, explaining, “Very few of these evidence-based, helpful, cost-avoiding therapies are covered by payers.

My hope is that we see that change significantly in the immediate future. In a five-to-ten-year time frame, I think we’ll simply drop all the labels and call it good medicine.”

Amri also sees the field evolving quickly. “We’ve been training a whole generation of researchers that look at things differently,” she remarks, adding that policy reform and adequate reimbursements are essential to making integrative care more accessible.

Integrative medicine brings together evidence, empathy and empowerment, uniting the best of conventional, traditional and complementary approaches. It emphasizes collaboration between patients and providers, shared responsibility for wellness and a comprehensive focus on the whole person. By bridging therapies, fostering dialogue and addressing chronic disease with both science and compassion, integrative care offers a hopeful path to redefining modern health.

Hannah Tytus is an integrative health coach, researcher and content creator at KnoWEwell, P.B.C., and former writer at the National Institutes of Health.

Amri offers an example: “Ginkgo biloba is good for improving memory, but it is also a blood thinner. If someone is on prescription blood thinners, it could cause serious complications.” Many herbs and supplements can interact with prescription medications and preexisting conditions, so it is very important to establish an open and honest dialogue with healthcare providers.

To facilitate good conversations, Amri advises patients to be open and well-prepared. She encourages patients to bring their research materials with them to their appointments: “Do your research ahead of time,” she says. “If there are papers or studies you find interesting, take them with you and share them with your doctor. Be prepared and explain why you want to try certain therapies.”

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• Myth: There is little scientific evidence. According to Amri, the assumption that there is no scientific evidence to support the use of integrative medicine is 30 years out of date. Today, almost every major healing modality has been studied. Bauer highlights the scale of research, pointing to the Mayo Clinic Integrative Medicine program, which has published more than 600 peer-reviewed manuscripts covering hundreds of clinical trials over three decades showing the benefits of massage, acupuncture and mind-body practices.

Looking Ahead

Conscious Eating

Soulful Sourdough

sourdough is gentler. According to the Mayo Clinic, regular consumption of sourdough can improve the intestinal microbiome. “During a long fermentation, the yeast and bacteria produce enzymes that help break down gluten and some carbohydrates and reduce phytic acid, a grain compound that can block mineral absorption. The result is a sourdough bread many people find easier to digest,” explains Katya Nikolov, a cancer research scientist and owner of Dubuque Bakery, in Snohomish, Washington. “My view is simple and science-first: When it is slowly fermented and made with high-quality flour, sourdough can be a delicious, gut-friendly ally within a varied, balanced diet.”

Why This Bread Still Heals

by Maya Whitman

S

ourdough, made from flour, water, salt and starter, is the oldest form of leavened bread, originating with the ancient Egyptians.

Unlike most yeast breads, sourdough has a low glycemic index and does not spike blood sugar levels. A 2024 study in Foods highlights its benefits compared to other types of bread, including improved digestibility, high mineral and antioxidant content, better blood sugar control and improved dietary fiber composition, including prebiotics to feed healthy gut bacteria.

Artisans that master its versatility also find sourdough to be a source of emotional nourishment. “You hear the crust crackle as it cools, smell the warmth of grain and time, and know that something very old and very human has happened in your own kitchen,” says Lisa Robitaille, founder of Great Lakes Sourdough, in Kingston, Ontario, Canada.

With knowledge, a good starter and patience, sourdough can become a lifelong friend, offering more than just the iconic crusty loaf. “The same living starter that makes a loaf rise can become the morning’s pancakes, the evening’s pizza or even a tray of chocolate chip cookies,” says Robitaille. “Once you understand how the culture behaves, you can shape it into nearly anything: soft rolls, bagels, waffles, muffins, even pastry.”

A Belly-Friendly Treat

While many yeast breads cause bloating and other gut discomforts,

According to Emily Harryman, owner of Plain Jane Bakes, in Keller, Texas, and author of the upcoming cookbook Plain Jane Sourdough, her customers with irritable bowel syndrome and gluten intolerance attest to sourdough’s superiority. “I had one customer in particular who relayed to me that my bread was the only bread she could eat,” Harryman boasts. “She took my sourdough class before she moved out of state so she could replicate it in her new home. It was such a blessing to her.”

Tips for Beginners

A sourdough starter is a live, active, fermented culture made from flour and water that acts as a leavening agent for baked goods, replacing commercial yeast and providing a signature tangy flavor. Sourdough starters vary greatly depending on water-to-flour ratios (from liquid to stiff), flavor profiles (from tangy to sour to slightly sweet) and flour types (from whole grain rye to whole wheat to unbleached all-purpose). The secret to sourdough success is letting nature take its course.

Fresh herbs, fruit, cheese, seeds or chocolate can be folded into the dough for a delicious taste experience, but behind every fresh-from-the-oven masterpiece is a good starter. Each one is unique, thanks to a mélange of elements. As Harryman explains, “When the wild yeasts from the starter mingle and consume the sugars in the flour, carbon dioxide gas is released. The dough’s gluten network traps the gas, causing the dough to rise, yielding sourdough’s renowned, airy crumb.”

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For reliability and depth of flavor, Harryman suggests acquiring a mature starter fed with organic flour, ideally dark rye. This can be accomplished by connecting with a local sourdough baker or ordering a well-reviewed, dehydrated sourdough starter. “They are fairly easy to revive, and some are nearly 100 years old in maturity,” she explains. For a gluten-free option, she recommends building a starter from scratch to be sure of its purity.

Robitaille underscores the importance of time, grain and imagination for flavor. “Red Fife [a North American heirloom wheat variety] brings a quiet sweetness; rye adds depth and spice; and whole wheat speaks of the harvest field,” she explains. In a busy world, baking bread can be a grounding, meditative act that also nourishes family and friends. “There is a kind of stillness in the act of baking that feels sacred. You watch a living culture transform simple ingredients into sustenance,” she muses. “That, to me, is magic.”

Maya Whitman is a frequent writer for Natural Awakenings.

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“Sourdough bread baking isn’t just following a recipe; it’s understanding the living system in your bowl and a constant response to a changing environment like temperature, season, humidity and flour,” says Nikolov, who recommends using a scale, keeping notes and aiming for steady, comfortable temperatures between 72° and 78° F for both the starter and dough. She generally prefers clean, non-processed, organic whole-grain flours milled directly from the grain, as well as ancient wheats like einkorn and spelt.

EVERYDAY SOURDOUGH LOAF WITH HONEY YIELD: 1 LOAF 3 cups white-bread or all-purpose flour 1 cup whole-wheat flour 1½ cup water ½ cup active sourdough starter ¾ Tbsp honey 1¾ tsp salt Rice flour for dusting Combine all ingredients except the rice flour in a bowl or stand mixer. Mix just until no dry flour remains and the dough is cohesive.

The bulk fermentation process begins as soon as the starter is mixed with the other ingredients, which means that the dough will rise and grow in size while it ferments. Cover the dough with a damp linen kitchen towel and let it rest for 30 minutes to an hour at 73° to 75° F room temperature.

Stretch and fold the dough as follows: With lightly wet fingertips, grab a portion of the dough and stretch it upward. Fold the dough over toward the center of the bowl. Give the bowl a quarter turn and repeat the stretch and fold. Continue to turn, stretch and fold until the circle is complete. Cover the dough and let it sit for 30 minutes. Repeat this stretchand-fold process three more times, letting the dough rest for 30 minutes in between.

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After the fourth set of stretch-and-folds, cover the dough with a linen cloth or towel and allow it to ferment at room temperature. Let the dough proof (rise until the needed bulk is complete) approximately 5 hours, but the time may vary. Watch the dough, not the clock, looking for a noticeable rise of about 60 to 75 percent, a slightly domed surface, bubbles on the surface and an airy feel with a gentle jiggle.

Once the dough has proofed, lightly dust the counter with rice flour. Turn out the dough onto a clean work surface and shape it into a ball by hand—this is called a preshape. Let it rest for 20 to 30 minutes on the counter uncovered.

Shape the dough and place it seam-side up in a rice-flour dusted banneton (or extra-large bowl lined with a linen cloth). Let the shaped dough rest at room temperature for 1 hour to start fermentation before the cold proof.

To cold proof the dough, cover the loaf with a damp linen kitchen towel and refrigerate 12 to 16 hours.

Place an oven-safe cast iron Dutch oven with the lid onto the center rack of the oven. Preheat the oven to 480° F for 1 hour.

Invert the cold dough onto parchment paper, score the loaf, load it into the hot Dutch oven and cover it with the lid. Bake covered for 20 minutes to trap steam and drive dough expansion.

After 20 minutes, remove the lid, reduce the oven to 450° F and bake for an additional 15 to 20 minutes until the loaf is deep golden. It is ready when the internal temperature is 205° to 210° F. Let the loaf cool for 1 to 2 hours before slicing, so that the crumb can set.

Recipe courtesy of Katya Nikolov of Dubuque Bakery.

SOURDOUGH CINNAMON CARDAMOM BUNS YIELD: 6 BUNS FOR DOUGH

FOR FILLING

2 large eggs 1 cup active sourdough starter ¼ cup sugar 1⅓ cup whole milk 5¾ cups bread flour 2½ tsp salt 8½ Tbsp softened butter

8½ Tbsp softened butter ¾ cup brown sugar 2 Tbsp Ceylon cinnamon 1 tsp ground cardamom FOR FROSTING 7 oz cream cheese ⅓ cup or 2.67 oz softened butter ½ cup powdered sugar 1 tsp vanilla extract

Add the eggs, sourdough starter and sugar to the bowl of a stand mixer fitted with the paddle attachment. Mix to combine.

With the machine running, slowly pour in the milk. Add the flour and salt. Mix until a rough, sticky dough forms, about 1 minute. Scrape down the sides of the bowl.

Cover the bowl with a damp towel and let the dough rest for 30 minutes.

Switch the stand mixer to the dough hook. Knead on medium-low speed for 6 to 8 minutes. The dough should be soft, supple and pull away from the sides.

Gradually incorporate the softened butter, one piece at a time, allowing each addition to fully absorb. Continue kneading until the dough is elastic and slightly tacky.

Cover the dough and let it rest at room temperature for 2 hours.

Transfer to the refrigerator and cold proof for 12 to 18 hours.

The next morning, remove the dough from the refrigerator and let it rest at room temperature for 1 hour.

Roll the dough into a 9-by-12-inch rectangle.

In a small bowl, mix the softened butter, brown sugar, cinnamon and cardamom into a smooth filling. Spread the filling evenly over the dough, leaving a small border around the edges. Using a pizza wheel, cut the dough into 6 strips about 2½ inches wide.

Roll each strip tightly into a spiral to form tall, distinct buns.

Arrange the spirals in a 9-by-12-inch ceramic pan, leaving space between each one to allow for expansion during proofing.

Cover and let rise in a warm spot such as an oven with the light on or near a sunny window for 1 hour. Buns are ready to bake when they look puffy, jiggly and spring back slowly when pressed.

Preheat the oven to 350° F. Bake for 25 to 30 minutes, until golden brown and fully set in the center.

To prepare the frosting, beat cream cheese and butter until smooth. Add powdered sugar and vanilla. Mix until creamy.

Spread frosting over warm buns and serve.

Recipe courtesy of Lisa Robitaille.

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Local Wisdom

5 Reasons You Still Need Lab Testing Even If You Practice Holistic Medicine

by Lindsey Storlie

H

olistic medicine is rooted in understanding the body as an interconnected system—nourishing it with the right foods, supporting it with herbs, reducing daily stressors, and addressing the root cause instead of chasing symptoms. But even in the most natural, integrative wellness journey, one tool remains essential: lab testing.

If you practice or prefer holistic approaches, here are five powerful reasons why lab testing still deserves a place in your wellness routine.

1. Many Health Issues Stay Hidden Even When You Feel “Fine” Fatigue, mood changes, hair loss, or inflammation may not show up overnight. Issues like thyroid dysfunction, anemia, hormone imbalance, and nutrient deficiencies can develop quietly for years. Holistic practitioners value intuition and observation, but labs shine a light on what symptoms haven’t revealed yet. Your body may whisper, but your lab results speak clearly.

2. Labs Help Personalize Your Wellness Plan Holistic care thrives on individualization. But without data, it’s easy to guess at what your body needs.

Lab testing provides the blueprint. It reveals: • Which vitamins or minerals you’re low in • Whether your liver or kidneys are under strain • Inflammation levels • Blood sugar trends • Hormone balance Instead of broad wellness advice, you get a customized plan backed by biomarkers - allowing herbs, nutrition, and lifestyle changes to work for your specific physiology.

Lab work helps rule out conditions like: • Diabetes or pre-diabetes • Autoimmune disorders • Thyroid disease • High cholesterol • Liver or kidney concerns With that peace of mind, your holistic plan can proceed safely and confidently.

5. Prevention Is the Heart of Holistic Medicine True wellness means catching imbalances early, correcting them naturally, and avoiding future illness.

Lab testing is one of the most effective preventive strategies available.

Even small deviations in bloodwork can point to issues long before symptoms appear, giving you a head start on correcting them holistically.

Holistic health and lab testing aren’t opposites, they’re partners.

Together, they offer the clarity, insight, and confidence you need to make the most of your wellness journey. Even if you prefer natural healing, your body still deserves the data that lab testing provides.

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Lab testing gives you: • Before-and-after comparisons • Reassurance your efforts are making a difference • Early warnings if something needs adjusting Progress becomes something you can actually see, not just hope for.

4. It Helps Rule Out Serious or Underlying Conditions Holistic medicine supports the body’s natural healing abilities, but it isn’t meant to replace diagnostic clarity.

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3. You Can Track Your Progress With Real, Measurable Data Holistic changes often take time. You eat better, detox gently, sleep more, reduce stress, but how do you know it’s working?

Healing Ways

Intergenerational Living A Healing Model for Families and Communities

by Hannah Tytus

D

octor of Natural Medicine Sofia Chavez, a curandera, or traditional healer, reflects on her vibrant upbringing in New Mexico. “I grew up with Native American, Latinx, Mexica, Navajo, and Apache family—the blended people and traditions of New Mexico,” she recalls. “I spent a lot of time with my great-grandparents.

The tradition was to let your hair grow long, and I remember how my great-grandfather would sit on the front porch with me and braid my hair.” This early immersion in family, ceremony and the rhythms of the land shaped Chavez’s lifelong path of healing.

After moving across the country and starting her own family, Chavez returned to visit her mother’s New Mexico ranch with a 5-year-old daughter. The visit was joyful, but Chavez was struck by the fact that her daughter barely knew her grandmother, seeing her as a kind stranger rather than a close relation. “My children didn’t experience grandparents the way I did, didn’t know them as I did, and this is how language, culture and ceremony become lost,” she laments. The daily sharing of customs and storytelling that Chavez valued so highly growing up with her grandparents was possible only because of their proximity.

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Today, her daughter is all grown up and has children of her own. To preserve the family heritage, Chavez once again lives in a mixed-generation home, allowing her to share important values and traditions with her grandchildren. This is reflective of a larger trend as multigenerational households are on the rise again after having declined in the mid-20th century.

Adapting to Shifting Trends

Ginger Raya, Ed.D., a healthcare executive, educator, speaker and executive coach in El Paso, Texas, views intergenerational living as a response to systemic strain and a necessity for mutual care. “The benefit is that you have more support—someone who can help you out,” she explains. “If your child is sick, someone can call and advocate for you.

Someone can take your parent to an appointment. In this economy, living together is going to make more and more sense.”

Chavez points out, “During the 1950s through the 1990s, there was such an emphasis on doing things on your own, driven by prosperity.

In that independence, we forgot that we need each other. Now the cycle continues, and our world is flowing into different times. We’re remembering that we need one another.” Within her cultural beliefs, which view the world as inherently cyclical and relational, this shift is part of a larger pattern. “We’re living in these cycles of life,” Chavez says. “If we’re going to reclaim our joy and optimism, we have to move forward with it together.”

Raya acknowledges that while families are remembering the value of connection, they are also confronting long-held cultural stigmas. “We carry unnecessary shame about aging and dependence,” Raya says, adding that increasing dependence with age is a natural part of life.

“Why not embrace intergenerational living?”

Leading a Richer Life

Chavez passes down her way of life through small moments, as her great-grandparents did. “I take my grandchild outside so she can hear me as I do my sun salutations,” she says. “We go to the trees so she can touch the leaves and the bark. My hope is that by being present with me—hearing our prayers and gratitude for food, for nature, for connection—she’ll absorb it. By watching me simply being myself, talking to the earth and the plants, I hope her life will be richer, more vibrant.”

Shared living isn’t all harmony. “Sometimes we need our personal, private cave time,” says Chavez, noting that sacred moments of stillness and connection to both nature and spirit are essential for maintaining our equanimity. By honoring this recharge time in ourselves and others, we create the conditions for greater harmony within the household JANUARY 2026

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At the same time, balance and flexibility are also important; Chavez may miss a morning ritual or two if her grandchild is sick or her daughter needs her. It is a reminder that honoring both structure and spontaneity allows intergenerational life to flow more naturally.

conversations—are treasured and integral to ceremonies, including the sacred sweat lodge, where a medicine person facilitates emotional and relational healing through an environment of warmth and song. In other communities, therapy together can help ease tensions and build bridges.

Intergenerational living presents challenges but also offers connection, learning and wisdom across generations. For Chavez, “Traditions are a beautiful way to share our love.”

Hannah Tytus is an integrative health coach, researcher and content creator at KnoWEwell, P.B.C., and former writer at the National Institutes of Health.

Listening Deeply

“When we live together, there are simply more possibilities to talk, to listen, to grow and to connect. By being in environments of togetherness more often, you have more chances to really learn how to listen— far more than when you see each other only a few times a year,” says Chavez.

Interpersonal disagreements or “growing pains” can be navigated with a facilitator. In her culture, pláticas—heartfelt, empathetic

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Fit Body

Strong for Life The Power of Functional Fitness

by Zak Logan

A

decline in mobility begins between ages 40 and 55 and accelerates with each decade, according to a 2017 study in The Journals of Gerontology. The U.S. Census Bureau reports that nearly 40 percent of people aged 65 and older have at least one disability. However, consistent, targeted activity can maintain or even improve the ability to rise from a chair, climb stairs, carry groceries or get onto the floor. Functional fitness exercises that mimic daily tasks like reaching, twisting, squatting and bending enhance quality of life, manage pain and aid injury recovery at any age.

A 2021 systematic review in Frontiers in Physiology found functional training beneficial for the development of agility, balance and speed.

And a 2024 study in Advances in Rheumatology showed that a functional fitness program for fibromyalgia patients was more effective than stretching exercises at reducing pain and improving quality of life and general health. Additional benefits include better cardiovascular health and improved metabolism, without the need for expensive gym memberships or elaborate equipment.

Moving Better, Not Harder

Aches and pains or feelings of limitation often result from a lack of consistent movement, rather than biological age. “As our world has gone more toward technology, we’ve created a situation where we need to get our movement and cardio elsewhere,” observes Sharon Bourke, a certified medical exercise specialist and executive director of The Life Energy Foundation, in Rockville, Maryland.

Because she lives with the challenges of fibromyalgia, Bourke knows firsthand how ill health can lead to loss of fitness. She shares, “I started walking only five minutes a day because I would get a setback if I did more. I did this for two weeks. Once I was gaining energy, I added another five minutes. Every time I had a couple of good weeks, I would add more. Was it slow? Yes. Was it worth it? Oh yes!”

According to certified fitness coach Travis Weber, in Mountain View, California, functional fitness focuses on how the body moves as a system, not on bulking specific muscle groups. “It’s about moving better, not harder,” he explains. “When performed correctly, these exercises let the body stretch and strengthen at the same time, building mobile, flexible strength that translates directly to everyday life.”

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Vital Moves and Modifications

For easier chair access or stair climbing, Harvard Health recommends functional exercises like the stationary split squat, which targets the quads, gluteal muscles and hamstrings; addresses muscular imbalances by working each leg separately; and is gentler on the knees and ankles than traditional lunges. A stationary split squat starts in a lunge position, lowering the back knee to tap the floor while keeping the upper body straight and holding onto a chair for stability.

Squats, with or without weights, strengthen core, leg and gluteal muscles needed to rise from a chair or lift objects. Classic push-ups can be done on the floor from toes or knees, or against a wall. Upper body strength enables picking up a toddler and placing a suitcase in the overhead bin.

“Some exercises use your own body weight with acceleration (going

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Bourke confirms that strict training routines are not necessary, sharing, “Play with your kids or grandkids. Dance around the house.

Sit less. Get up and do some tasks like cleaning or running errands rather than having things delivered.”

Weber asserts, “Building healthy habits doesn’t have to mean overhauling your life. It’s about small, consistent actions that add up. When movement and recovery both feel rewarding, consistency becomes natural.”

Zak Logan is a freelance health writer dedicated to holistic living.

Weber points out that the body moves more freely without heavy resistance; for example, stretching with a weight instead of tightening against it improves flexibility and mobility over time. He recommends lightweight deadlifts and any lightweight squat variation, “because they recruit nearly every muscle in the body while allowing you to move with control and awareness, reinforcing strength and

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fast) and deceleration (slowing down) to build strength in a certain movement pattern. For instance, going from sitting to standing at a timed speed would increase your ability to get up out of a chair,” explains Bourke, emphasizing fitness geared toward multi-joint movements that resemble everyday activities. Some of her clients that struggled to get up and down from the floor improved by engaging in functional exercises while in bed, and she endorses tailored exercise regimens for pain reduction.

coordination in everyday tasks like bending, lifting or getting up from the floor.” For those seeking a trainer or class, he advises finding an instructor that prioritizes form and quality of movement over speed or intensity. If a full workout isn’t feasible, he suggests a 15-to-20minute walk that can make a huge difference.

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Green Living

Clean, Nonstick Cookware Transforming the Kitchen for Human and Planetary Health

by Marlaina Donato

F

rom omelets to air-fried treats, modern nonstick cookware makes cooking effortless with minimal cleanup. However, many of these pots, pans, baking sheets, waffle irons, slow cookers, countertop ovens and more are coated with per- and polyfluoroalkyl substances (PFAS)—known as “forever chemicals”. These substances can leach into food, accumulate in the body and pose serious health risks, including hormone imbalances, altered immunity, inflammatory and autoimmune conditions, kidney disease, adverse reproductive and developmental outcomes and cancer. They also harm the environment, affecting wildlife, soil and water.

Although the U.S. Environmental Protection Agency (EPA) has designated perfluorooctane sulfonate (PFOS) and perfluorooctanoic acid (PFOA) as hazardous, and the manufacture of PFOA was voluntarily phased out by 2015 in this country, imported products may still contain them.

Seeing Through False Claims

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“Even when a label claims PFOA-free or PFOS-free, manufacturers often substitute newer fluorinated chemicals like GenX or PTFE [polytetrafluoroethylene, also known as Teflon] derivatives which still fall under the PFAS family and pose risks to the liver, hormones

and immune system,” warns Kali Storm, a functional nutritionist and founder of Root Level Living, in Clear Lake, Wisconsin.

After recovering from a severe illness linked to mold exposure, Storm replaced her nonstick cookware with healthier options like cast iron.

She advises caution with imported products, which may not disclose the presence of glazes, adhesives, bonding agents or sealants in multi-layer cookware that can introduce phenols, phthalates and other endocrine-disrupting chemicals.

High-quality ceramic cookware is generally considered safe. Beth Bollinger, an integrative health practitioner and the founder of Nest Wellness, in Sonoma County, California, points out that true ceramic is stoneware and porcelain. However, she notes that many ceramic nonstick pans are actually metal pans with a sol-gel ceramic coating that can contain nanoparticles, lead, cadmium or PFAS. “Always look for third-party testing certifications and avoid inexpensive ceramic-coated cookware from unknown brands,” she cautions.

The U.S. Food and Drug Administration imposes cookware safety regulations, but it does not test the products. The State of California goes further with Proposition 65, which requires manufacturers to disclose whether their cookware contains lead, cadmium or certain PFAS. And the European Union sets the strictest limits on cookware coatings, banning specified heavy metals and harmful chemicals, including PFAS. Third-party organizations that test products to ensure compliance with applicable safety standards and regulations include Greenscreen Certified (GreenScreenChemicals.org), SGS (sgs.com) and Intertek (Intertek.com).

Choosing Cleaner Options

Like Storm, Bollinger cleaned up her food and home environment, including kitchenware, after a health diagnosis, and she believes those modifications led to significant improvements in energy, mental clarity and overall well-being. Her kitchen essentials include enameled cast iron, for its nonreactive nature with acidic foods, and carbon steel, which is lighter than cast iron and heats quickly and evenly.

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Storm loves cast iron’s slick surface for egg dishes and golden-edged pancakes. “The same pan can easily go from stovetop to oven.

We’ve made lasagna, casseroles, cornbread, skillet meals, roasted vegetables and even apple crisps in cast iron. For stews or chili, a covered cast iron Dutch oven retains heat beautifully.” To season cast iron, she recommends using avocado oil, flaxseed oil or beef tallow, and avoiding budget vegetable or seed oils that may contain fillers and oxidize easily.

their blood might want to minimize or avoid using cast iron altogether.

Making the Switch

Small lifestyle changes can make a big difference in our overall well-being, and opting for cleaner, more sustainable cookware is a wise choice. As Storm points out, “When you remove toxins from what you cook in, breathe in and live around, the body can finally stop fighting and start healing.”

Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.

Cast iron pans naturally add small amounts of iron to food, especially when cooking acidic ingredients like tomato sauce. This can be beneficial for healthy individuals or those that are deficient, but people with too much iron in

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Bollinger suggests, “Start out with stainless steel, because it’s the most versatile and user-friendly option. High-quality stainless steel—18/10 with an aluminum or copper core for even heat distribution—is durable, nonreactive, dishwasher-safe and works for almost any cooking method, be it sautéing, searing, boiling or baking.” She acknowledges the challenge of finding air fryers and slow cookers without chemical coatings but recommends models with stainless steel baskets and true ceramic or stoneware inserts for slow cookers. She also advises verifying with the manufacturer that their ceramic is lead- and cadmium-free.

For Storm and her family, cast iron is a versatile and reliable choice. “Cast iron is incredibly user-friendly once you learn how to use and clean it,” she explains. “Many don’t realize how naturally nonstick it becomes when well-seasoned. If you cook in your cast iron regularly and clean it properly with no soap, just hot water and a scrub, you’re technically seasoning it a little bit every time.”

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Inspiration

by Marlaina Donato

reathing in the fresh air of a new year can be both invigorating and a little intimidating. We are encouraged to set resolutions, dive headfirst into greater and better lives, and release outdated beliefs. What can begin as a promising path of good intentions may quickly become overwhelming. By spring, some of us may not even remember our January aspirations. But if we silence the well-meaning shoulds and have-tos, it is possible to confidently step into a new chapter at our own pace, increasing our chances of success.

Ideas for a brand-new year: • Allot 10 minutes twice a day for true self-care, which might include meditation, stillness, listening to music or a few invigorating stretches.

• Allocate three hours a week for a cherished project.

• View goals as sacred.

Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.

This year, instead of lofty resolutions, let’s choose baby steps toward better health or a more peaceful life, basing our hopes on realistic simplicity and modifying our goals into small dedications—sacred vows we uphold and share only with those we trust. Just as a tiny seed lies dormant in the frozen earth waiting for the right moment to transform, we can rise at the perfect time and reveal our vibrant potential. Allotting a little time each day to baby steps can become something to eagerly await—writing another paragraph of that novel-in-progress, cooking something delicious that nourishes the body, learning a few words in a language course or simply saying no to anything that distracts us from nurturing our growth or bliss.

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Baby Steps to a Life Well Lived B

Twelve months is not long to transform, build a business or heal on the cellular level. Reaching the end of another year without crossing our personal finish line does not mean we have failed. It simply offers us another opportunity, another 12 months, to continue investing in our baby steps. New year’s resolutions can be a way of living without deadlines.

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

TUESDAY JANUARY 6th weMed Webinar: Hypertension 11:00 a.m.

- 12:00 n. Learn how to address the root causes of high blood pressure and manage hypertension naturally—possibly reducing or eliminating medication safely. Cost: Free.

Register: wemedhealth.com/upcoming-webinars WEDNESDAY JANUARY 7th weMED Webinar:Kidney Failure: Kidney Failure. 11 a.m.-12 n. Kidney failure is an extremely scary situa-tion as dialysis and kidney transplant interrupt our work-life balance as well as adding fi-nancial strain.

This presentation will showcase our patients improved kidney function by following their eGFR and creatinine biometrics achieved through natural therapies. FREE. wemedhealth.com/upcoming-webinars TUESDAY JANUARY 13th weMed Webinar: Vision Loss. 11:00 a.m.

- 12:00 n. Learn about contributing factors and how to prevent vision loss and macular degeneration. Cost: Free. Register: wemedhealth.com/upcoming-webinars WEDNESDAY JANUARY 14th weMed Webinar: PCOS. 11:00 a.m. - 12:00 n. Learn about the symptoms, causes and contributing factors of polycystic ovary syndrome and what we can do to help. Cost: Free. Register: wemedhealth.com/upcoming-webinars SATURDAY JANUARY 17th Worship Night Saturday. 4:15 p.m. Join us at the Agape Juice Bar for a casual worship experience. Free. Come as you are.

1803 First Oaks St, Richmond, TX 77406 myagapejuicebar.com TUESDAY JANUARY 20th weMed Webinar: Diabetes. 11:00 a.m. 12:00 p.m. Diabetes is a major concern for many Americans. This webinar explores root causes and natural, effective strategies for managing the condition. Cost: Free. Register: wemedhealth.com/upcoming-webinars THURSDAY JANUARY 22nd weMed Webinar: Menopause. 11:00 a.m.

- 12:00 p.m.bTired of night sweats, hot flashes, mood swings, and weight gain? Learn how to address menopause symptoms naturally and effectively.cost: Free. Register: wemedhealth.com/upcoming-webinars TUESDAY JANUARY 27th weMed Webinar: Hypertension 11:00 a.m.

- 12:00 n. Learn how to address the root causes of high blood pressure and manage hypertension naturally—possibly reducing or eliminating medication safely. Cost: Free.

Register: wemedhealth.com/upcoming-webinars

WEDNESDAY JANUARY 23rd weMED Webinar: Kidney Failure. 11 a.m.12 n. Kidney failure is an extremely scary situa-tion as dialysis and kidney transplant interrupt our work-life balance as well as adding fi-nancial strain. This presentation will showcase our patients improved kidney function by following their eGFR and creatinine biometrics achieved through natural therapies. FREE. wemedhealth.com/upcoming-webinars SATURDAY JANUARY 31st Learning to Make Homemade Sourdough 4:00 p.m. Learn the basics of making homemade sourdough, including starter tips and simple steps to begin baking at home.

Space is limited—call to reserve your spot.

Agapé Juice Bar, 1803 First Oaks St., Richmond, TX 77406. Reserve: 281-750-4010 • myagapejuicebarcom

Daily

Morning Meditation – Monday through Thursday. 5:50 a.m-7:15 a.m. Zazen (seated meditation), walking meditation, and chanting. Come for all or part. In person or via Zoom. Houston Zen Center 1605 Heights Blvd, Houston 77008 houstonzen.org Evening Meditation – Monday through Thursday. 5:30 to 6:10. Evening meditation (zazen) offers a peaceful close to the day.

Join the community Monday through Thursday from p.m. for a single, seated meditation period. All are welcome to attend in person or participate virtually through the Zoom Zendo. For more details, visit houstonzen. org Houston Zen Center, 1605 Heights Blvd, Houston 77008.

Sunday

Sunday Program. 8:20-11:00 a.m. The largest weekly gathering at Houston Zen Center begins with chanting and seated meditation, followed by a brief introduction for newcomers or temple cleaning for returning members. A Dharma Talk starts at 9:45 a.m., with tea and refreshments to close. Join in person or via the Zoom Zendo. houstonzen. org Houston Zen Center, 1605 Heights Blvd, Houston 77008.

Half-Day Awakened Retreat. 9am to 4pm.

Includes wisdom-mind-opening Dharma Talk

by Awakened Zen Master Thich Dieu Thien, followed by vegetarian lunch. Registration required; $50 drop-in. Monthly packages available. Universal Door Meditation Center 15202 Dora Ln, Sugar Land, TX 77498.

Register at universaldoormeditationcenter. org/

Free Outdoor Zumba. 9 am. Join Tiny Fitness for an energizing hour of Zumba with global rhythms like salsa, samba, and more.

All fitness levels welcome. Recommended for ages 16+. Levy Park, 3801 Eastside.

Free. tinyfitnesshouston.com 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 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

Mind-Body Skills Group for Togetherness. 12 n.–1 p.m. Join a virtual group exploring different practices weekly to learn and practice mind-body skills in a supportive setting. Hosted by the Institute for Spirituality and Health. Online via Zoom. Free. spiritualityandhealth.org/open-monday-group Weekly Drum-Guided Meditation.

6:00–6:45 p.m. Explore drumming and flute as meditation in an accessible, all-levels 45-minute class led by Dr. John Price.

Begin with quiet reflection, then drop into a waking-dream state guided by rhythm; brief community share to close. Please arrive by 6:00 p.m.; doors close at 6:10. The Center for the Healing Arts & Sciences, 320 Branard St., Houston. https://www.eventbrite.com/e/weekly-drum-guided-meditation-registration-1091313390729?aff=ebdssbdestsearch

Tuesday

Tai Chi in the Park - Evelyn’s. 9 a.m. Open to all levels, these gentle classes focus on health and well-being, perfect for beginners, seniors, or those recovering from illness.

4400 Bellaire Blvd., Bellaire, TX 77401.

Free. bluedragontaichi.com

JANUARY 2026

29

Weekly Holistic Women’s Process Group.

11:30 a.m.–1:00 p.m. Join Leila-Scott Price for an ongoing women’s wellness circle that nurtures the mind, body, spirit, and relationships. Sessions are lightly structured, blending education, process work, and open sharing to promote balance and connection.

Fee: $75 per session • RSVP required Call 713-526-4444 to register..The Center for the Healing Arts & Sciences, 320 Branard St., Houston, TX. thecenterforhas.com

Awakened Stillness Meditation. 7:00–8:30 p.m. Experience Awakened Stillness and reconnect with the Buddha Nature within.

This complimentary session offers an introduction to Awakened Zen Master Thich Dieu Thien, the Awake Mind, and the meaning of Awakening in this lifetime. Includes guided Awakened Meditation and Q&A. Free.Universal Door Meditation Center, 15202 Dora Ln, Sugar Land, TX 77498. universaldoormeditationcenter.org/

Thankful Tuesday: Virtual Guided Mindfulness Meditation. 12:00–12:30 p.m., online (Zoom) Join Manizeh Mirza-Gruber, MD—board-certified psychiatrist and founder of Mindful in Practice—for a free, gentle guided mindfulness meditation; no prior experience needed. Each session is grounded in a holistic heart-mind-body-spirit approach, which offers a caring space to slow down, breathe, and reconnect with yourself.

Sign up for the newsletter to receive the Zoom link: mindfulinpractice.com • Instagram: @mindfulinpractice

Wednesday

Tai Chi in the Park – Woodchase. 6 p.m.

Open to all levels, these gentle classes focus on health and well-being, perfect for beginners, seniors, or those recovering from illness. 3951 Woodchase Dr., Houston, TX 77042. Free. bluedragontaichi.com Weekly Young Adult Group. 6:00–7:30 p.m. (starts Nov. 4) Connect with peers in a relaxed, supportive space led by William “Liam” McNulty, LMSW. Share experiences, build community, and get support with the challenges of adulting—snacks included.

Fee: $30/week. The Center for the Healing Arts & Sciences, 320 Branard St., Houston, TX. https://www.eventbrite.com/e/weeklyyoung-adult-group-every-tuesday-at-6pmtickets-1302186628259?aff=ebdssbdestsearch Faithful Resilience: A Study on Climate Resilience for Faith Communities 6:00 p.m., online. From January 12th-February 16th. A six-part weekly study helping faith communities prepare for climate-driven disasters and build practical resilience using their facilities, land, and community assets.

Learn how to become a force for resilience in your city and congregation. Register: eventbrite.com/e/1975013162535 • Info: gcs.lrc@gmail.com

Yoga at The Center with Ann Hyde. 9:00– 10:30 a.m. Reconnect with your breath and body in this weekly, breath-centered yoga practice led by Ann Hyde, a compassionate, E-RYT 500-certified instructor with 27 years of experience. Each class combines mindful movement, intelligent sequencing, and personalized guidance to help students of all levels explore awareness, alignment, and ease. Drop-in: $35 • 10-class package: $330. Bring your mat and payment to class.

The Center for the Healing Arts & Sciences, 320 Branard St., Houston. Call 713-5264444 to register. thecenterforhas.com Tween Process Group. 4:30 p.m. Middle school is a time of rapid change—socially, emotionally, and academically. This supportive group for ages 11–13 provides a safe space to express feelings, build friendships, and develop coping skills through creative activities and guided discussions. Led by a licensed mental health professional. Fee: $40/week • RSVP required. Sign up your tween or call/text 713-526-4444 for details. The Center for the Healing Arts & Sciences, 320 Branard St., Houston. thecen https://www.eventbrite. com/e/middle-school-process-group-at-thecenter-for-healing-arts-sciences-tickets1716777952069?aff=ebdssbdestsearch Serenity Through Breath. 6:00 p.m. Rejuvenating breathwork with rhythmic breathing, uplifting music, and guided visualization to activate your natural D.O.S.E. (dopamine, oxytocin, serotonin, endorphins). All levels welcome. Donation-based (Eventbrite $1 minimum). Please avoid eating 1 hour before; bring a blanket/eye mask if desired.

The Center for the Healing Arts & Sciences, 320 Branard St., Houston, TX . https://www. eventbrite.com/e/serenity-through-breath-every-wednesday-6pm-registration-1439241643499?aff=ebdssbdestsearch

Thursday

Tai Chi in the Park – Levy. 7 p.m. Open to all levels, these gentle classes focus on health and well-being, perfect for beginners, seniors, or those recovering from illness.

3801 Eastside St., Houston, TX 77098.

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HOUSTON METRO

naturalawakenings-houston.com

Free. bluedragontaichi.com Weekly Men’s Group. 7:30 a.m. & 12:00 p.m. (90 min) A supportive space to explore contemporary issues faced by men in a positive, thoughtful way. Hosted by John Price & Rodney Waters. The Center for the Healing Arts & Sciences, 320 Branard St., Houston, TX. Call to register: 713-526-4444. thecenter-forhas.com Weekly Teen Process Group. 5:00–6:30 p.m. A supportive space for teens to explore identity, emotions, and relationships through mindfulness, creativity, and open discussion. Facilitated by licensed mental health professionals in a welcoming, judgment-free environment. The Center for the Healing Arts & Sciences, 320 Branard St., Houston, TX. RSVP required. Space is limited. $40. https://www.eventbrite. com/e/middle-school-process-group-at-thecenter-for-healing-arts-sciences-tickets1716777952069?aff=ebdssbdestsearch Holistic Recovery Group. 7:00–8:30 p.m.

Sobriety is only part of the healing journey. This weekly group explores recovery through the integration of mind, body, and spirit—helping participants feel grounded, connected, and empowered. Join a like-minded community and learn holistic tools to heal addiction at its roots. Fee: $40 • The Center for the Healing Arts & Sciences, 320 Branard St., Houston. https://www.eventbrite.com/e/weekly-holistic-recovery-group-every-thursday-7pm-830pm-at-the-center-registration-1758429753729?aff=ebdssbdestsearch

Friday

Tai Chi in the Park – Levy. 9 a.m. Open to all levels, these gentle classes focus on health and well-being, perfect for beginners, seniors, or those recovering from illness.

3801 Eastside St., Houston, TX 77098.

Free.bluedragontaichi.com

Saturday

Saturday Morning Zazen. 8:20 a.m.-9:00 a.m. Everyone is welcome to join Houston Zen Center for a traditional sitting meditation session. Come as you are and experience the peace and clarity of early morning practice. For more details, visit houstonzen. org Houston Zen Center, 1605 Heights Blvd, Houston 77008.

Tai Chi in the Park – Discovery Green.

10:15 a.m. Open to all levels, these gentle classes focus on health and well-being, perfect for beginners, seniors, or those recovering from illness. Discovery Green, 1500 McKinney, Houston, TX 77010. Free. bluedragontaichi.com

balance, Virgo. Reflect on your routines and seek improvements. Embrace a mindset of service, as helping others will benefit you in unexpected ways. Your analytical skills will lead to breakthroughs this month.

Tea with Spirit January Horoscope 2026 2026

by Raymond Guzman

Aries (March 21 - April 19) January ignites your passion, Aries. Use this energy to ignite new projects and embrace leadership opportunities. Your boldness will attract collaboration; don’t hesitate to share your ideas.

Trust your instincts and be courageous in your decisions.

GROW Your Business Secure this ad spot!

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713-443-3186

Taurus (April 20 - May 20) This month, Taurus, focus on your personal growth. Dive into self-reflection and assess your goals. Stability is essential, but don’t shy away from embracing new experiences. Your practical nature will help you maintain balance as you explore new possibilities.

Gemini (May 21 - June 20) January provides a fresh canvas for you, Gemini.

Channel your curiosity into creative endeavors.

Now is the time to connect with others and expand your social circle. Conversations will spark inspiration—listen closely. Be open to unexpected opportunities that may arise.

Cancer (June 21 - July 22) Emotional depth defines January for you, Cancer.

Focus on nurturing your relationships but also take time for self-care. Clarity in your intentions will guide you. Trust your intuition to navigate any challenges; this month offers healing and transformation.

Leo (July 23 - August 22) As the new year unfolds, Leo, let your confidence shine. Embrace your creative side—whether through art, performance, or leadership. Your charisma will draw others to you. Collaborate and share your vision; together, you can achieve greatness.

Virgo (August 23 - September 22) January encourages you to prioritize health and

Libra (September 23 - October 22) This month is all about harmony, Libra. Pursue partnerships and collaborations that resonate with your values. Your diplomatic nature will help resolve any conflicts. Embrace your creativity—January is perfect for artistic pursuits that inspire you.

Scorpio (October 23 - November 21) January holds transformative potential for you, Scorpio. Dive deep into your passions and trust your instincts. Your intensity can pave the way for profound change. Embrace vulnerability; sharing your true self will strengthen your connections.

Sagittarius (November 22 - December 21) As we enter January, Sagittarius, wanderlust calls your name. Seek adventures that expand your horizons, whether literal or metaphorical.

Embrace optimism and share your positive spirit with those around you. A new perspective will awaken your enthusiasm.

Capricorn (December 22 - January 19) This month marks a powerful time for you, Capricorn. Your ambitions take center stage—set concrete goals and pursue them relentlessly. Your hard work will be recognized. Stay grounded and don’t forget to celebrate even the smallest victories along the way.

Aquarius (January 20 - February 18) January invites innovation, Aquarius. Embrace new ideas and think outside the box. This is a great time to connect with like-minded individuals and collaborate on visionary projects. Trust your intuition as it leads you toward groundbreaking endeavors.

Pisces (February 19 - March 20) This month, Pisces, focus on your emotional well-being. Channel your creativity into projects that reflect your inner world. Take time for introspection; your dreams may hold the answers you seek. Trust the journey—January is a month of personal awakening.

Raymond raymondguzman.net JANUARY 2026

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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

COLONICS

DANCE THERAPY

JSJ ACUPRESSURE HOUSTON

JOYCE LONG’S WELLNESS INSTITUTE

BUTTERFLY UNDERGROUND

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.

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 personal ized, 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.

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 13.

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 19.

1919 Avenue H, Suite 206 Rosenberg, TX 77471 ButterflyUnderground.com Dance • Fitness • Healing

Butterfly Underground is more than a studio—it’s a sanctuary for movement, mindfulness and self-expression. Their rotating schedule of dance-fitness classes and wellness workshops includes Heels Dance, Bollywood DanceFit + Sound Healing, and “Group Therapy” Meditation.

Every class is designed to empower women to reconnect with their bodies, breath, and inner strength. Led by top local instructors and spiritual wellness experts, this welcoming space invites you to move, heal, and grow. Monthly memberships include unlimited classes, exclusive access to members-only events, and a 7-day trial for newcomers. Take your first step—visit the website and claim your 7-day trial today.

See ad on page 10.

EMOTION CODE AN INVITATION TO MORE SaraBlumenfeld.com 512-659-6694 sara@saraconnectsyou.com

Everyone has trapped emotions and limiting beliefs negatively affecting their life experience. Discover and release them! Visit website for details. Mention Natural Awakenings and get first session 50% OFF.

JANUARY 2026

32

FUNCTIONAL MEDICINE

HYPNOSIS

ERIN THOLE, CNHP

CLAUDIA AUTRY, HYPNOTIST

ErinThole.com Thole.erin@gmail.com

Get to the root cause of your health conditions. Erin has been working in the health and nutrition field for over 11 years specializing and working extensively with those suffering from: autoimmune, digestive, hormonal and inflammatory disorders. She works with each client’s unique biochemistry to determine what dietary, supplementation and lifestyle changes will work best for them as an individual. There is NO one-size-fits-all program. All appointments are conducted via phone!

This makes it very easy and convenient to receive care from any location. If you want to reach your true health potential, Email Erin today to schedule your FREE 45 minute initial phone consultation. Hours until 5 pm Fridays.

GWEN FOSTER, ND, DNM Gwenfosternd.com gwen@gfia.net

Gwen Foster, ND, DNM, specializes in addressing complex and autoimmune conditions. With 25 years of experience, she uses NuVision advanced scanning technology and functional medicine to uncover the root causes of health issues. NuVision accesses a person’s hologram, revealing imbalances, links to current symptoms, and the right approaches to clear and reset energetic patterns that may block health and well-being. Schedule a Mini Scan today to discover 10 actionable steps to improve your health. To schedule an appointement online, go to gwenfosterrd.com. To get a mini scan of top 10 health recommendations you can start on now, go to nuvision.com/mini-scan.

See ad page 19.

MIGHTY OAKS THERAPIES

17774 Cypress Rose Hill Rd Suite 320 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 10.

HOUSTON METRO

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!

JEANNINE METZGER HYPNOTHERAPY AND CONSULTING 605-415-3967 jeanninemetzger.com

Discover how hypnotherapy and Emotion Code sessions can help you release emotional baggage, reduce stress, and realign with your goals. Jeannine Metzger draws from decades of experience as an educator and consultant to create a compassionate space for self-discovery and healing. Whether you’re seeking relief from anxiety, clarity in your personal or professional life, or emotional balance, her virtual sessions can gently guide you toward lasting transformation. Start with a free consultation and experience how even small shifts can make a big difference. “You are always just one thought away from positivity and happiness. Let me help you or your organization be the best, so life can be lived to the fullest.” Visit the website for more information and to schedule your free consultation.

INTEGRATIVE MEDICINE THE CENTER FOR HEALING ARTS AND SCIENCES 320 Branard Street Houston, TX 77006 713-929-2866 thecenterforhas.com

HOMEOPATHY

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(by appointment only) 281-849-4610 ca@claudiaautry.com claudiaautry.com

Transform your wellness journey.

Reduce stress, improve well-being, and gain lifelong tools for healing. Restore balance with psychotherapy, acupuncture, yoga therapy, intuitive massage & energy work and holistic nutrition.

Experience expert, integrated care for mind, body, and spirit in a supportive, transformative environment .

Start your journey today!

See ad on page 8.

naturalawakenings-houston.com

PHOENIX RISING INTEGRATIVE MEDICINE 3100 Richmond Ave Houston, TX 77098 713-806-9927 phoenixrisingacu.com

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 2.

JUICING AGAPE JUICE BAR

1803 First Oaks Street, Richmond, TX 77406 281-750-4010 myagapejuicebar.com Agapé Juice Bar helps you heal and thrive—one drink at a time. Their raw, coldpressed juices are packed with enzymes, phytonutrients, and superfoods to support digestion, reduce inflammation, and detox the body. Inspired by a cancer recovery journey, Agapé is a faith-based space for nourishment, renewal, and community wellness.

Come taste the difference and let your healing begin—one sip at a time.

KAVA BAR

MEDITATION

METAPHYSICAL SHOPS

ELIXIR LOUNGE KAVA BAR

DAWN MOUNTAIN CENTER FOR TIBETAN BUDDHISM

GRIFFIN & IVY’S EMPORIUM

Join the all ages Non alcoholic party happening every day & night at the only Kava & Elixir Tiki bar in Texas. Our botanical bartenders are mixing up mocktails, coffees and teas with extracts to help you relax, feel euphoric, calm and social. There is something for everyone at the Elixir Lounge in Old Town Spring, including drag bingo, open mic, karaoke, trivia, painting, reiki, book club, movie nights and live music. Check out our social media pages and website for all event schedules and drink specials!

4803 San Felipe St. Houston, TX 77056 713-630-0354 dawnmountain.org

123 Midway St, Bldg C Spring, Texas 77373 888-492-3584 odysseyemporium.com

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.

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.

LYMPHATIC THERAPY

HOUSTON ZEN CENTER

INDIGO MOONS

206 Main Street Spring, TX 77373 elixirloungekavabar.com

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! See ad on page 13.

PHOENIX SCHOOL OF MASSAGE 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.

1605 Heights Blvd.

Houston 77008 houstonzen.org

A peaceful, welcoming refuge for traditional Zen meditation.

Join free morning and afternoon zazen (Mon–Thurs), Saturday meditation, or Sunday’s full program with Dharma talks, temple care, and community gatherings.

Open to all, in person or via Zoom. Classes, retreats, and visiting teachers offered year-round. Come sit with us and experience the stillness and connection Zen practice brings.

UNIVERSAL DOOR MEDITATION CENTER 15202 Dora Lane, Sugar Land 77498 281-565-9718 universaldoormeditationcenter.org

Under the guidance of its founder, Awakened Zen Master Thich Dieu Thien, an enlightened teacher, this Southwest Houston sanctuary offers weekly sessions and monthly retreats to help participants experience the awakened mind and realize the Awakened Source through different meditations such as sitting, walking, eating, and more, to live with true happiness, unconditional love and complete freedom in all situations. Open to people of all backgrounds and cultures, the center provides profound, transformative guidance for true spiritual growth. Visit our website for more information and plan to attend our events listed in the Natural Awakenings calendar.

1900 Blalock Rd Ste P Houston, TX 77080 281-974-1043 indigomoons.net We serve our customers with knowledge, enthusiasm, generosity, and humor. Come visit us for a wide range of crystals and gems, fossils and specimens, silver and gemstone jewelry, sage and incense, home decor, new and used books, Tarot and oracle decks, and an ever-growing supply of handcrafted products by local artisans. Or stay informed with upcoming classes and events. Start your journey, learn something new, make new friends it’s all possible here at Indigo Moons.

See ad on page 8.

MINDFULNESS MINDFUL IN PRACTICE

Manizeh Mirza-Gruber, MD, PLLC 19 Briar Hollow Lane, Suite 250 Houston, TX 77027 346-204-5474 mindfulinpractice.com Empower your mind-bodyspirit health journey with mindfulness and compassion with Manizeh Mirza-Gruber, MD., founder of Mindful in Practice. Manizeh is a licensed, board-certified psychiatrist (ABPN), certified Mindfulness Meditation Teacher, and Mindfulness Mentor whose holistic approach to whole person health provides mind-body skills for inner healing. She invites you to learn more about mindfulness through group and individual sessions and workshops to cultivate and nurture your heart, mind, soul, spirit, and body. Here you can reconnect and ground yourself in a compassionate space and discover your true self. Visit her website for more information or to book your appointment.

JANUARY 2026

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NATUROPATH

PEDIATRIC THERAPY

VEGAN RESTAURANTS

HOUSTON HOLISTIC HEALTH CLINIC

MIGHTY OAKS THERAPY

TRENDY VEGAN

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 4 .

Trendy Vegan offers delicious dining and takeout to Houston, TX. Trendy Vegan is a cornerstone in the Houston community and has been recognized for its outstanding Vegetarian cuisine, excellent service and friendly staff. Our Vegetarian restaurant is known for its modern interpretation of classic dishes and its insistence on only using high quality fresh ingredients.

See ad on page 17.

“Better Health Naturally” Dr. Gracie G. Chukwu, ND, CTN 6401 Southwest Freeway, Suite 250 Houston, TX 77074 713-781-9991 HoustonHolisticHealthClinic.com

Dr. Gracie Chukwu is a Doctor of Naturopathy and a Certified Nutrition Counselor. She has 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 Dr. Gracie a call.

See ad on page 8.

NATURAL PLANTS 502 W. 18th Street, Houston, TX (713) 862-7444 JoshuasNativePlants.net

INSTITUTE FOR SPIRITUALITY AND HEALTH

For over 30 years, Joshua’s Native Plants has helped Houston gardeners create sustainable landscapes with native and well-adapted plants. Find drought-tolerant perennials, pollinator-friendly flowers, and unique garden antiques. Visit today and grow a greener, more vibrant outdoor space!

Follow us on Facebook for weekly new arrivals.

NEW THOUGHT CENTERS CREATIVE LIFE SPIRITUAL CENTER 5326 Spring-Stuebner Road Spring, Texas 77389 creativelife.org | info@creativelife.org

HOUSTON METRO

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

TAI CHI BLUE DRAGON TAI CHI

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 7.

3821 Richmond Ave. Houston, TX 77027 713-621-9488 trendyveganhouston.com

YOGA SPIRITUALITY

JOSHUA’S NATIVE PLANTS

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Cypress, TX 77429 832-792-9399 mightyoakstherapies.net

832-303-8728 bluedragontaichi.com

Have you ever wanted to learn Tai Chi? Now is your chance. Join us for any of our FREE Tai Chi in the Park classes on Tues., Thurs. and Fri. See page 26 for details.

Return your body and mind to its original pure and healthy state and is taught as a life nourishing, restorative and spiritual practice.

naturalawakenings-houston.com

CRYSTAL YOGA STUDIO

16525 Lexington Blvd., Suite 220, Sugar Land, TX 77479 832-878-0214 thecrystalyogi.com Crystal Yoga Studio offers aerial, vinyasa, yin, sound healing, and Kundalini classes for all life stages. Founded by Laura Fry, this soulful sanctuary also hosts pop-ups, workshops, and unique trainings like reiki and SUP yoga.

Create intention-infused jewelry, find healing, and explore your highest self—visit online or in person today!

SOUL TRIBES YOGA + MEDITION 8151 Long Point Rd, Suite B Houston TX 77055 soultribeshtx.com

Experience wholeness at Soul Tribes, Houston’s non-heated yoga studio. Offering gentle yoga for all levels, daily mindfulness, sound bath, and energy body meditations. Cultivate balance, reduce stress, and connect mind, body, breath, and heart. Join us in-studio or virtually to elevate your wellness journey with intention and joy.

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).

LAB TESTING THAT COMPLEMENTS HOLISTIC CARE Experience the power of on-demand lab testing.

From general wellness to specialized tests, we offer over 8,000 options, making it simple to access the insights you need—when you need them.

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lab testing at your fingertips + we provide the doctor’s orders

Your health, your schedule, your choice.

PRESENT THIS AD FOR A COMPLEMENTARY B-12 INJECTION MEDICAL CENTER 2282 W Holcombe Blvd.

Houston, TX 77030 NORTH LOOP 2902 N Shepherd Dr, Suite E Houston, TX 77008 NORTHWEST 13141 FM 1960, Suite 500 Houston, TX 77065

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HOUSTON METRO

RIVER OAKS 1005 Waugh Drive, Suite E Houston, TX 77019 KATY FWY. 9742 Katy Fwy, Suite D-200 Houston, TX 77055 WILLOWBROOK 17557 Tomball Pkwy.

Houston, TX 77064 LEAGUE CITY 2910 Gulf Fwy South, Suite A-1 League City, TX 77573

naturalawakenings-houston.com

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