Natural Awakenings Dallas-Fort Worth Metroplex MAR 2024 iiSSUE

Food & Fitness Trends

THE FUTURE OF FOOD

How Changing Times Influence What We Eat and Drink

COLON HEALTH THE NATURAL WAY

Advice From Functional Medicine Practitioners

HOME-GROWN HERBS

Easy Tips for Tasty, Eco-Friendly and Medicinal Plants

TOP NORTH TEXAS-FRIENDLY HERBS

CARING FOR OUR BODIES as a Spiritual Imperative

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PThe Hardest-Working Beings on Earth

lants are critical to our well-being—a fact first demonstrated in creation. On day one, God created light, a necessity for plants to grow. On day two, He divided the sky from the waters. On day three, He created the seas and the earth and placed vegetation on upon the earth—and thus was the beginning of plants. They were here before we were, created in anticipation of our arrival. They supplied most of our needs then, and I imagine they will forever, unless we somehow manage to destroy them all.

We are dependent upon plants because of the many ways they support life on Earth. They release oxygen into the atmosphere as they use sunlight to make food for themselves. They absorb carbon dioxide from the atmosphere and keep it in balance—unless manmade things overwhelm their capacity to do so. They provide habitat and food for wildlife and humans. They regulate the water cycle via transpiration, where water evaporates from the surface of their leaves, and by absorbing groundwater (pooling below ground level due to percolation of rainwater) through their roots.

And that’s just the life-supporting environmental stuff. There are also the practical applications in our daily lives. Plants provide all our medicines that weren’t developed synthetically. They provide approximately 52 percent of the average American’s calories, and they are increasingly being proven to facilitate better health outcomes, thus decreasing healthcare costs and helping mitigate global warming.

When I switched to a mostly plant-based diet a few years ago, the results were quick and dramatic, beginning with easy weight loss and continuing with healthier blood pressure and cholesterol levels, and clearer, more radiant skin. In fact, when I do eat meat, I can just about depend on a face breakout, in addition to bloating and sluggishness, all of which keep me on the plant-based path.

In other words, plants are powerful preventive medicine. But just as important is their power to heal—whether it’s human illnesses or an ailing Earth. Just another testament to the omniscience of our creator.

In addition to our plant-based home remedies, approximately 40 percent of the pharmaceuticals in the Western world are derived from plants that have been used for centuries. These include some of the top 20 best-selling prescription drugs in the United States today. About a quarter of these drugs are derived from plants; the active ingredient is extracted and replicated in a lab for mass production. While this percentage varies, it highlights the significant role that plants play in modern medicine. Even our houseplants are healers. Spider plants, peace lilies and snake plants purify the air by absorbing pollutants and releasing oxygen in our homes.

Whether you love herbs for eating or for healing, don’t miss Joyce Connelly’s Top North Texas- Friendly Herbs for ideas on adding to your stable of hardworking plants. We also bear homage to one of the Lone Star State’s most beloved and prolific herbs, in partnership with Lavender Ridge Farms, in Gainesville.

Be sure to check out all that Natural Awakenings has to offer this month, from 2024 fitness trends to colon heath to hormone regulation—for men and women—as explained by Paget Rhees, owner of the North Texas BeBalanced franchises.

As always, we hope you will find much in this month’s issue that will inspire and help you along your journey to live a healthier life on a healthy planet.

Blessings until next month,

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Shamrockin’ Mavs Celebration

The Dallas Mavs St. Patrick’s Parade & Festival 2024: A Shamrockin’ Celebration! Will celebrate the hometown professional basketball team on March 16, with Irish cheer, vibrant floats, and toe-tapping music. The parade starts at 11 a.m. at Greenville Avenue and Blackwell Street and winds its way through Dallas, concluding at SMU Boulevard and Central Expressway. Grand Marshal Dirk Nowitzki, a former Dallas Mavericks player, will lead the parade.

Planning for Our Transportation Future

The North Central Texas Council of Governments (NCTCOG) Executive Board has approved contracts with two consultants to help transportation managers, board members and elected officials develop a next generation transit system for the region. McKinsey & Company and InfraStrategies, LLC, will be paid approximately $2.2 million to help design a system that accommodates the North Central Texas of the future.

From 9 a.m. to 3 p.m., the festival grounds will feature family-friendly activities such as face painting, live music and food vendors. After the parade, Energy Square will host an electrifying concert featuring local bands until 5 p.m. Spectators can line the streets, don their green attire and cheer on the floats as they pass by.

For tickets and more information, visit DallasSTPP.com.

The Dallas-Fort Worth area is served by three existing public transportation providers: Dallas Area Rapid Transit, Denton County Transportation Authority and Trinity Metro, in Fort Worth. The 12-county metropolitan area has a population of over 8 million people and is forecast to grow to more than 11 million by 2045. Much of the projected population surge is expected to occur outside existing transit authority service areas, requiring an innovative approach for moving people across the region in the future.

The study to explore Regional Transit 2.0 aims to examine crucial transportation investments that could accommodate the anticipated population growth and support sustainable development across the region, while also serving cities that lack the sales tax capacity to join one of the three traditional transit providers.

For more information, visit nctcog.org/trans.

A Walk in the Woods

The Friends of Sheri Capehart Nature Preserve (SCNP) 10 years and older will meet at 2 p.m., March 16, at the north end of the parking lot for Mindfulness and Journaling while climbing up to the bluff and walk ing in several parts of the preserve.

Time spent in nature benefits our mood, thinking and health, according to many research studies. Participants can spend time among the trees and grasses, breathing easily and noticing what it is like to live in the present moment.

Walk leader Michael Smith says, “Mindfulness involves very intentionally paying attention to our present experience, accepting it just as it is. Mindfulness also has a good track record of benefits to such things as mood and attention, and it can promote kindness and empathy. When

we practice it in nature, we might appreciate our surroundings as if seeing and hearing them for the first time.

“We can then take a little time to reflect on what is around us and within us, writing or drawing in a

nature journal. Doing this helps us organize our thoughts, adds to our self-understanding, and may benefit our mental wellness in other ways. Bring a notebook and pen and/ or pencil.”

Admission is free. Location: 5201 Bowman Springs Rd., Arlington. Register at Facebook. com/FriendsofSCNP.

Healthy Living as a Spiritual Discipline

by Marlaina Donato

The human body enables us to fulfill daily functions and perform unseen feats autonomically. Our hearts beat 100,000 times a day, and our 60,000 miles of blood vessels transport nutrition and oxygen to our tissues and organs so they can do their superhero jobs.

Taking time to eat better, exercise and get more rest feels like a tall order when life keeps us busy, but when we see food, movement and intention as sacred choices instead of Herculean tasks to be postponed, investing in our health can become a joyous endeavor.

Appreciating our arms, legs, eyesight, tastebuds and all of our other amazing physical assets can be a daily spiritual practice that incentivizes us to maintain our corporeal foundation. Research shows that moments of gratitude are catalysts for improvements in the nervous system, including vagal nerve

tone, which positively impacts heart rate and blood pressure. For those struggling with chronic pain or illness, gratitude for what they can do gives them a greater sense of control and uncovers blessings they might have overlooked while dwelling upon limitations.

While millions of cells in the body die every day, millions more take their place. We are walking wonders of physiological orchestration, and this alone deserves our highest respect and commitment to our well-being. Here are a few inspirations for the journey.

• With a daily prayer, thank the body for its wonders and efforts. Be specific by acknowledging distinct areas like the heart, brain and skin, as well as different functions such as breathing, hearing and seeing.

• Think of the gym, treadmill, yoga studio or

hiking trail as sacred spaces.

• Consider better food choices as divine offerings to the body’s temple.

• Make the act of food shopping a mindful activity.

• Tune into the body for five-to-10-minute intervals to acknowledge its beauty and accomplishments.

• Please the senses with nontoxic aromas, soft organic fabrics and splashes of beauty.

• Befriend any body part that is disliked or has been ignored.

Marlaina Donato is a body-mind-spirit author, visionary artist and composer. Connect at BluefireStudio.art.

Living A Lifestyle of Wellness?

Gratitude is the most important human emotion. Are you tired of living life with stress and commotion? It’s time to Live a Lifestyle of Wellness. You have the ability to change direction. Stress management, exercise, nutrition and intermittent fasting is for your protection.

How do you start and what should you do?

Follow me on YouTube, FB and Instagram.

The Dr. CBD and Nutrition Education Series will teach you. When you’re in the neighborhood stop by our retail store. There’s a plethora of CBD products to see and you can learn so much more. You will be greeted with kindness as soon as you open the door. If your interested in learning about vitamin supplements and CBD then please allow me to assist you on your wellness journey.

I’m Dr. JCHill MD.

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Cancer Increasingly Strikes Young Adults

A study in the journal BMJ Oncology reports a sizable global rise in cancers among adults under 50, with the highest rates found in North America, Australia and Western Europe. Between 1990 and 2019, the incidence of early-onset cancer increased by 79.1 percent, and early-onset cancer deaths rose by 27.7 percent. Of the 29 cancers included in the analysis, nasopharyngeal and prostate cancers showed the fastest upward trend, whereas early-onset liver cancer exhibited the sharpest decrease. In the U.S., early-onset cancer rates rose 12.8 percent, while the incidence rate of individuals 50 and older declined.

Although the exact reasons for this alarming trend have not yet been identified, the researchers pointed to the following likely culprits as the main causes: dietary risk factors, including eating excessive red meat and sodium and not enough fruits and vegetables; alcohol consumption; and tobacco use.

Complementary Treatments for Kids With Irritable Bowel Syndrome

Treating children with irritable bowel syndrome (IBS) can be complex, and parents are looking for complementary and alternative therapies. A paper published in the journal Nutrients evaluated studies regarding the effect of herbal remedies and spices in youngsters with this painful disorder.

The researchers found that iberogast, or STW-5, an herbal remedy containing licorice, peppermint and chamomile, improved symptoms in children with functional gastrointestinal disorders including IBS, and that peppermint oil reduced the severity, duration and frequency of IBS pain. Peppermint oil’s primary benefit in IBS seems to be its anti-spasmodic effect, although more research is needed to understand its impact on the gut microbiome of pediatric IBS patients. Psyllium was also found to offer effective, short-term relief in children with IBS, but further studies are needed.

Although not yet studied for childhood IBS, remedies found to provide IBS symptom relief for adults are curcumin, the active component of the turmeric spice; fennel in combination with curcumin; and artichoke leaf extract.

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Toxins and Colorectal Cancer

An article published by The Institute for Functional Medicine evaluated the relationship between environmental toxins and colorectal cancer (CRC), the second leading cause of cancer-related deaths worldwide. Studies suggest a connection between CRC and exposure to certain pollutants, including some pesticides that are legally used in the U.S., asbestos, industrial pollutants and particulates in air pollution. Personal care items containing endocrine-disrupting chemicals such as phthalate and triclocarban were also found to be associated with CRC.

To reduce the risk of developing CRC, functional medicine practitioners recommend supporting the body’s detoxification and elimination processes while limiting exposure to these toxins. They offer toxin-assessment and treatment options that include the adequate intake of fiber and water, as well as a nutrient-dense diet that is low in animal fats and high in fruits, vegetables and whole grains.

Healthy Plant-Based Diets Reduce Diabetes Risk

In 2021, diabetes affected 6.1 percent of the global population, and that percentage is expected to increase to more than 10 percent by 2050. According to a study in the journal Diabetes & Metabolism, the consumption of a healthy plant-based diet can reduce the risk of developing Type 2 diabetes by 24 percent as compared to those following an unhealthy plant-based diet. These results also applied to those that were genetically predisposed to develop diabetes or had other risk factors such as age, lack of physical activity and obesity.

Championing Opioid-Free Pain Management

According to the U.S. Health Resources and Services Administration, more than 130 Americans die each day from opioid-related drug overdoses. Recognizing that alternative pain management protocols are needed to curtail this ongoing national problem, the state of Minnesota has created a website to identify and promote evidence-based, non-opioid and non-pharmacological options that use complementary and integrative methods.

As reported in the Journal of Integrative and Complementary Medicine, NoPainMN.org was established to provide user-friendly information, including a description of each modality, video demonstrations of the treatments and links to published research and additional online resources. Minnesota’s website covers a wide range of treatment options, such as acupuncture, chiropractic, psychology, rehabilitative therapies, movement classes like tai chi and qigong, and mind-body therapies such as biofeedback and music therapy. The website also includes a searchable list of more than 17,000 practitioners in the state.

The study defined a healthy plant-based diet as one that eliminates animal fats and is low in sugar, sugary drinks, refined grains and starches like potatoes. The research included more than 113,000 British participants that were observed for 12 years. In addition to a lower body mass index and waist size, the researchers noted that normal levels of triglycerides, blood sugar, inflammation and the insulin-like growth factor 1 were also associated with a lower risk of diabetes, and they surmised that a healthy plant-based diet reduced diabetes risk by improving liver and kidney function.

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EarthX Congress of Conferences

by Martin Miron

Each year, EarthX convenes the Earth Expo, but because Fair Park is undergoing renovation, the EarthX Expo will not be held this year, and the ninth annual Congress of Conferences is expanding.

The conference will feature more than 80 speakers and sessions this year to cover a wider range of environmental subjects. It will be held April 22 through 26 at the Hilton Anatole Hotel, in Dallas, as a part of EarthX’s growing portfolio of environmental sustainability initiatives.

The first half of the week is dedicated to the built environment, including energy, sustainable development, the circular economy and carbon impacts of supply chains. The second half will focus on the natural environment, including ocean and wildlife conservation, environmental innovation in business, environmental policy and media, island nations and the climate crisis, and a new family office summit.

A wide range of industry experts and thought leaders, including prominent scinetists, energy executives, enviornmenalits, politicians and members of the media will have many opportunities to share ideas and solutions. like CNN’s Van Jones, members of congress

from both parties, frontlines conservationists like Ivan Carter, United Nations ambassadors, representatives from some of the largest philanthropic families in the world and an activist rock star named Adam Met will all be on hand.

The breadth of EarthX creates opportunites to advance several solutions and impact-minded iniatives. One signature program is our eCaptial Summit, an invitation-only conference that has convened, inspired, and catalyzed action from thousands on investment firms, early-to-late-stage innovators and established global companies. There will also be several announcements of

new partnerships forged by attendees and commitments from corporate participants to commit to environmental initatives. Another program in our oceans conference will see new ocean-oriented start-ups competing in a pitch competition for a grant award opportunity. It will be a busy week with new solutions and initiative discussed or announced each day.

EarthX has always strived to establish an arena for open dialogue from participants that represent a wide range of perpsectices and industires. It invites industry leaders to the table to have productive conversations with grassroots advocates. The goal is by opening

the doors to all potential ideas and solutions, they can build new consensus and momentum around important action together that is needed to safeguard the future sustainability of our planet.

The best way to get involved is to attend. In addition to conference settings, there are daily networking opporutnites, lunch and banquet keynotes, and a chance to engage with some of the leading figures working on key enviornmental issues. One thing that makes EarthX unique is that it creates space for interesting conversations to take place organically throughout the event, leading to new freindships and collaborations. In addition to conference settings, there are daily networking opporutnites, lunch and banquet keynotes, and a chance to engage with some of the leading figures working on key environmental issues.

EarthX, a brand under the umbrella of Earth Day Texas Inc., was established in 2010 as a nonprofit organization, initially focused on supporting Earth Day festivities in Dallas. Since its inception, EarthX has evolved into a prominent international nonprofit and a leading global environmental entity. Our overarching mission is to cultivate environmental awareness, promote education, and ignite a fervor for sustainable practices among individuals and organizations, propelling us collectively towards a more eco-conscious future.

At the forefront of our initiatives, EarthX spearheads EarthxTV, a groundbreaking 24/7 linear television network committed to captivating and enlightening audiences worldwide. Broadcasting in over 60 million homes internationally, their reach extends far and wide. Headquartered in the vibrant city of Dallas, EarthX Media Inc. is dedicated to weaving together the threads of environmental consciousness.

For more information, including volunteer opportunities, visit EarthX.org.

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Food Trends for 2024

What We’re Looking for at the Dinner Table

by Carrie Jackson

Few factors are as important to overall wellness as our diet. Besides taste and nutritional value, food preferences are influenced by convenience, availability, cost and personal values. Trends are shifting away from fad diets to more balanced eating, as people across generations are focused on living healthier well into their golden years. Equally as urgent is a demand for more sustainable products and manufacturing practices as consumers become increasingly aware of the impact their food choices have on the planet.

Dr. Melinda Ring is the executive director of

the Osher Center for Integrative Health at Northwestern University, in Chicago. As a leading center for integrative medicine, their team helps patients achieve optimal health through innovative, whole-person care. Ring says that personalized nutrition, plant-forward diets and longevity protocols are overtaking older trends like low-carbohydrate or high-fat fads.

“In recent years, there’s been a movement away from highly restrictive diets toward more balanced, sustainable eating patterns that emphasize whole foods over highly processed alternatives,” says Ring. “Interest in

local food sources is growing, driven by concerns about sustainability and food quality. While the pandemic highlighted concerns about access to healthy food for all, busy lifestyles continue to make convenience a key factor influencing food choices.”

Ring cites nutritional psychiatry as a burgeoning field. “Emerging research suggests a link between diet and mental health, with diets rich in fruits, vegetables and omega-3 fatty acids potentially benefiting mood and cognitive function,” she explains. Ring adds that there is an increasing focus on incorporating protein for overall health, as well as personalized nutrition, in which advances in genomics and biotechnology are used to tailor dietary recommendations to individual genetic, lifestyle and health factors.

Frances Largeman-Roth, RDN, is a New York Times bestselling author and nationally recognized health expert. Her latest book, Everyday Snack Tray, outlines fun, flavorful and nutrient-dense charcuterie boards for every occasion. She asserts that members of Generation Z—those born in the late 1990s and early 2000s—are driving many of the current shifts in food and beverage choices.

“The sober movement is rapidly gaining momentum, with an influx of mocktails, non-alcoholic beer and zero-proof wines on the market,” she explains. “People in their 30s and older are realizing that alcohol interrupts their sleep and are looking for other ways to relax at night. They’re also moving away from caffeine, which has a long half-life, so while the body may feel tired at night, the brain is still triggered. Fast-casual restaurants and cafes have increased their selection of fruit-forward, caffeine-free drinks, and a new all-natural brew called figgee, made from ground figs, is emerging online.”

Zoomers tend to be more conscious of the connection between their food decisions and impacts on the planet, which explains why they are more likely to choose and demand sustainably grown and packaged products. “This generation is drawn to brands that have carbon buy-back programs or help sequester nitrogen in their manufacturing,” says Largeman-Roth. “While we’ve seen an influx of meat alternatives in the past, there’s starting to be a pushback against the ones with long ingredient lists that are highly processed. Rubi protein made from lemna, or duckweed [a free-floating, aquatic plant], is gaining pop ularity as a plant-based protein alternative. It contains nine essential amino acids and uses 10 times less water to grow than soybeans and 100 times less water than beef. And, people are turning to the root system of mushrooms, instead of the caps, as a higher protein source. Their versatility makes them ideal for nuggets, jerky and other substantial snacks.”

Consumers are looking for foods that can help regulate blood sugar, especially as more of the population is concerned about pre-di abetes. “People are continuing to choose nuts, beans and other high-protein boosts to refuel after a workout or in-between meals,” Largeman-Roth points out. “Products such as Good Measure bars, made of almonds, peanuts and pumpkin seeds, are emerging as nutrient-rich and satisfying snacks. Consum ers also realize how important fiber is for gut optimization, skin quality and mental health.

Perhaps most top-of-mind in a post-pandemic world, it’s vital for immune health, as well. Overall, people of all ages want products that make them feel better and fit into their lifestyle. A lot of boxes have to be checked for people to try a new product, and food manufacturers are stepping up.”

Perhaps taking a cue from the younger generation, members of Generation X—Americans born between 1965 and 1980—are pioneering a new approach to healthy aging to help them thrive in their diverse lifestyles. According to the global market research company Mintel, aging concerns that were once considered taboo, such as menopause, are now being openly discussed.

“The new focus for our aging society will be an extended healthspan—the period of life spent in good health,” says Mintel Principal Analyst Jolene Ng. “This is an important shift, as population aging is a defining global

trend of our time. By 2030, one in six people in the world will be aged 60 years and older, according to the World Health Organization. Brands need to consider the various nutritional, physical and mental health needs for middle-aged and older adults. Opportunities to improve healthspan include maintaining brain function with age and functional health solutions for common problems like disrupted sleep.”

Increasingly, Gen Xers aged 44 to 58 prioritize sleep as a tool for improving overall physical and emotional health. “Research has shown that total sleep time, sleep efficiency and deep sleep decrease with age,” says Ng. “Brands are focusing on innovating products with nutrients such as fiber or botanicals like lavender that can improve sleep quality. Products such as Bardo’s Calm snacks, which contain lemon balm and thyme, are emerging as a snack option for Gen Xers who are interested in trying food that supports relaxation.”

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Many consumers are part of the “sandwich generation”, a term used to describe people in their 30s or 40s that are raising children while also caring for aging parents. Ng notes that brands are adjusting product lineups and marketing campaigns to address the specific requirements of these families. She expects to see more services like Magic Kitchen, which, she explains, is “a meal kit service that offers a range of healthy, dietitian-designed meals for families with different health needs, including seniors. Their objective is to bring families together during dinnertime, while respecting the specific dietary needs of individuals within the family unit. Brands also can help ease the stress and strain on these compound caregivers by offering convenience products and helpful tools for themselves and the loved ones they care for.”

Historically, food and beverages have been a source of great pleasure and social inter-

action, and Mintel Food & Drink Director David Faulkner envisions this as a continuing trend. “Just as we saw during COVID-19, food and drink will be the go-to source of comfort for consumers, delivering precious moments of joy,” he says. “It will be all the more relevant during the worsening climate crisis for food and drink companies to position pleasurable products as necessities, not as guilty self-indulgences.”

Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.

BeBalanced Empowers Women

by Sheila Julson

As women in their 40s and 50s try to manage mood swings, weight gain, insomnia, low libido and other symptoms of midlife hormonal changes, they are often prescribed synthetic hormones and anti-depression medication before being told to go home and just relax. That was the case for Paget Rhee, a franchisee of the BeBalanced natural hormone balancing program. When Rhee turned her life around 11 years ago through the BeBalanced program, she became passionate about helping others find success and now owns two BeBalanced locations in Dallas, along with stores in Pennsylvania.

more. Rhee emphasizes that the BeBalanced program addresses adrenals and stress. “Most women are overtaxed and overstressed,” she explains. “We’ve got a lot on our plates. We’re expected to keep all the balls in the air, look good doing it and just suck it up. That attitude of women always having to put everyone and everything else before themselves is a permeating issue for this generation.”

her confidence and gave her a new outlook on life: “The natural and holistic approach of BeBalanced has improved my health many ways. My renewed energy and 35-pound weight loss gives me confidence. I’m now unstoppable in reaching my goals.”

Setting Up Women for Long-Term Success

Instead of synthetic hormones, the BeBalanced program gives the body the raw ingredients it needs to naturally make its own progesterone and cortisol, which in turn helps manage stress and support the adrenal glands. It combines all-natural hormonal supplements with lifestyle coaching, emotional support and encouragement, food supplementation and approachable strategies to manage everyday stressors that trigger hormone imbalances.

The program’s root cause approach to hormone balancing eliminates potential longterm risks of synthetic hormones such as endometriosis, fibroids, thyroid issues and

Before BeBalanced counselors discuss diet or exercise, they focus on alleviating stress, which affects gut health and blood sugar levels, and can result in excess fat storage. They focus on supporting the adrenal glands so the body can rest, heal and rebuild.

“We strive to shift and reframe the mindset women have to be selfless, and instead help them realize that the kindest thing they can do for everyone in their world is to value and take care of themselves,” says Rhee. “That’s part of the coaching conversation. We talk about gut heath, food sensitivities, self-care, stress management and relaxation techniques, and empower women to be advocates for their health long-term.”

Lori Brown, a client in McKinney, shares how the BeBalanced approach not just helped her lose weight, but also increased

After a decade of empowering women to reach their physical and mental health goals, Rhee will embark on a three-week self-discovery trip to Bali this spring. She describes it as an “Eat, Pray, Love-style” excursion to evaluate where she will take the business over the next 10 years. She invites BeBalanced clients to follow her journey on her Instagram via Instagram.com/spiritedSparkle and become eligible to win a trip to Bali.

“People have already trusted us in their journeys toward improving their health and naturally balance their hormones, but I plan to provide more support for women after they complete the program,” Rhee says. “They initiated this difficult challenge, took charge and made something happen. I want to go further and build a community of women through ongoing events, experiences and opportunities to engage with each other, come back to their true selves and realize, ‘I am important, and I need to be put at the top of the to-do list.’”

BeBalanced is located at 3610 W. University Dr., Ste. 150, in McKinney, (214-592-8889); and 3290 Main St., Ste. 204, in Frisco, (214308-9974). For more information, visit Be BalancedCenters.com. See ad, page 12.

Paget Rhee

Functional Medicine Approach to Colon Health

Simplified Steps to Repair and Restore the Gut

by Madiha Saeed, M.D.

In the United States, colorectal cancer is one of the most common types of cancer. According to the American Cancer Society, the disease is expected to precipitate approximately 53,000 deaths in 2024, and incidence rates for people under 55 have been increasing by 1 to 2 percent each year. Regular screenings and lifestyle improvements, including a healthy diet and regular exercise, can decrease the risk.

“The gut is the root and the foundation of health,” says Vincent Pedre, M.D., a board-certified internist specializing in functional medicine and the best-selling author of The GutSMART Protocol. In addition to dramatically improving overall health, his protocol incorporates science-backed lifestyle modifications that have been shown to optimize gut health and reduce the incidence of colorectal cancer.

Optimizing Digestive Health

Research has proven that chronic inflammation is highly correlated with the development of colorectal cancer. A functional medicine approach begins by easing inflammation and then taking steps to restore the population of healthy bacteria in the gut by replenishing nutrients, repairing the gut lining, rebalancing the body and managing stress.

Seeker rests on Machu Picchu while viewing Huayna Picchu in Peru

Putting out the fire in the gut: The first step is to remove the possibly offending triggers of inflammation, beginning with gluten; grains; dairy; sugar; soy; nutrient-depleted foods containing artificial ingredients, preservatives and additives; processed foods; genetically modified foods; and any ingredient for which there is a sensitivity. A practitioner can also test for and address chronic illnesses that may be impacting the gut such as hepatitis, Epstein-Barr and other viral and fungal infections.

Replenishing nutrients: To restore the vitamins, minerals, nutrients and other essential ingredients needed for proper digestion and absorption, it is important to incorporate more organic, whole foods in

the diet, but that is not the full story. As Pedre explains, “There is not one right diet. If you eat foods that you cannot break down into little nutrients and absorb, then it doesn’t get broken down and tends to feed bad bugs that can grow inside of you. We really need to think about whether our gut is capable of breaking down the foods we actually eat because that is really what determines whether the diet is right for you.”

In his book, Pedre offers a quiz that helps people determine their level of gut dysfunction. Alternatively, a practitioner can evaluate stomach acid and digestive enzyme levels to ensure that food is being broken down properly. “Digestive enzyme supplements can help pick up where your

body might be falling short, breaking down your foods, making them more digestible,” explains Steven Wright, co-founder of the Healthy Gut Company. To help support the gut microbiome, Pedre recommends altering the diet to increase the number and quantity of vegetables and fermented foods, such as sauerkraut and kimchi.

Restoring the balance of good bacteria in the gut: Crucial for colon and overall health is a robust population in the gut of probiotics (the good bacteria) and prebiotics (the food for probiotics). Fermented foods are excellent probiotic sources, while green, leafy vegetables and other high-fiber foods, as well as asparagus, carrots, garlic, leeks, raw onions, radishes and tomatoes, are some of the best prebiotics. If levels are insufficient with just food, probiotic and prebiotic supplementation may be necessary.

Repairing the gut lining: Our intestines are lined with millions of cells that create a tight barrier—the gut lining—which in essence determines what is absorbed into the bloodstream and what stays in the gut to eventually be eliminated. When the gut lining is not healthy, however, the barrier is not able to perform its job properly, allowing toxins and bacteria to leak into the body and preventing the system from properly absorbing nutrients. To repair the lining naturally, it is imperative to eat plenty of organic, whole foods that include zinc; vitamins A, C, D and E; omega-3 fatty acids; and selenium.

Rebalancing our lifestyle: “Slowing down when you eat and saying some prayers between bites is a real big deal,” Wright advises. “It allows your gut to make acid in your stomach and make enzymes work

Is your gut misbehaving or acting anything besides normal?

in your intestines.” He also recommends playing and spending time outdoors with our hands in the dirt and breathing in the smells and molecules that “tell our body that it is a normal environment.” Activities like gardening and yard work add diversity of microbes from the soil and will help to balance our microbiome.

Managing stress: “Stress is an attack on your gut, a self-induced attack,” Pedre notes. By incorporating coping techniques, exercise routines, consistent sleep patterns and time in nature, we help optimize gut healing and maintain the body’s well-being and balance.

Madiha Saeed is a holistic, functional and integrative doctor in Naperville, Illinois, and director of education for Documenting Hope and KnoWEwell.

Conscious Eating

Planting for the Planet

Seven Herbs to Grow, Eat and Heal

by April Thompson

Growing herbs at home has myriad benefits, enhancing health, boosting flavor and saving money while supporting local ecosystems. Home growing not only provides fresh herbs for cooking needs, but also offers access to easy and affordable natural remedies that can soothe common ailments.

“There is nothing like having your own fresh herbs in home-cooked meals. You can also dry and prep your own herbs for winter. Herbs retain more fragrance and vibrant color when you dry and process your own,” says Nadine Clopton, an herbalist who serves as regenerative education program manager for Rodale Institute.

Clopton likes to grow medicinal herbs like holy basil, as well as culinary herbs like rosemary, sage, thyme, oregano and basil, which serve as both nutrition and medicine. “They have minerals, vitamins and antioxidants, and are deeply supportive of different systems in the body,” says Clopton, who maintains a small deck herb garden in her Bethlehem, Pennsylvania, apartment.

A home herb garden boasts multiple environmental benefits, reducing our carbon footprint by eliminating the miles most herbs travel to reach the local grocery store, and eliminating pesticide use, if grown organically. Herbs are also great for attracting pollinators like bees, birds and butterflies to support a balanced and healthy ecosystem.

Great Herbs to Grow, Eat and Heal

“Rosemary is a multifaceted herb high in calcium,” says Linda Conroy, an herbalist, farmer and herb educator in Albion, Wisconsin. She uses it in topical lotions for pain relief, makes rosemary-infused salt for a flavor-booster and incorporates this pungent herb into her homemade feta cheese. Rosemary has been shown to enhance cognition and memory. It is also a natural mosquito repellant, making it a great addition to summer patios.

Sage is known for its anti-inflammatory properties and as a natural treatment for sore throats and coughs. “This easy-to-grow perennial also helps attract pollinators,” says Conroy.

Dandelion is an excellent detoxifier that can help cleanse the liver and promote healthy digestion. “Every part of the dandelion is edible; it’s really a powerful, supportive herb. There are so many herbs like dandelion that grow wild around us, asking for our awareness and acknowledgment,” Clopton remarks.

Thyme has powerful antimicrobial properties that can help fend off bacterial infections. “It’s also anti-spasmodic and a natural expectorant, making it an excellent addition to cough remedies, which can save money compared to over-the-counter treatments,” Conroy advises.

Lemon balm is a natural stress reducer that can help reduce anxiety and promote relaxation. “I love growing lemon balm and holy basil together,” says Clopton. “They act like a natural mosquito repellent, in addition to all their medicinal and culinary benefits.”

Chamomile is an essential herb for relaxation and digestion. Regular consumption of chamomile tea can help reduce anxiety and promote restful sleep. Conroy also uses this

LiliGraphie from Getty Images / CanvaPro

herb for topical applications like lotions, body washes, foot baths and even eyewashes to soothe sore, irritated eyes.

Garlic has antibacterial and antiviral properties that can help fight infections. The bulb is also known to reduce blood pressure and lower cholesterol levels. “Garlic, chives and other plants in the allium family are all important immune-system boosters,” says Conroy.

Getting Started

For first-time growers, an herb garden may sound intimidating, but with patience and care, it can flourish even in small, indoor spaces. Conroy recommends trying chives, as they are easy to sprout and thrive in a box or pot. She also suggests starting by growing just one herb at a time.

While Conroy grows her herbs from seed in her own greenhouse, it is perfectly acceptable to buy plants that already have a head start. Clopton suggests plants like lemon balm because it is easy to root from a cutting. She also recommends supplementing soil with organic compost to give plants an extra boost, and making sure growing containers have good drainage.

Adding herbs to an outdoor garden or indoor space is an easy way to shrink our carbon footprint and support pollinators for the good of the planet, all the while saving on groceries. Start small with an herb garden and enjoy the numerous health and other benefits herbs offer.

April Thompson is a Washington, D.C., freelance writer covering food, travel, sustainability and spirituality topics. Learn more at AprilWrites.com.

SOOTHING SUPPORT TEA

This tea includes a class of herbs referred to in herbalism as nervines, which work to support and nourish the nervous system and relieve anxiety. While sipping this elegant infusion, visualize the herbs gently smoothing over any frayed nerves with a cleansing wave of calm.

YIELD: 1 CUP

Lemon balm

Tulsi (holy basil)

Milky oats or oatstraw (avena sativa)

Chamomile

Lavender

Rose petals

Combine equal parts of the organic dried herbs in a bowl. To make a cup of soothing tea, use 1 tablespoon of the herb mixture per 8 ounces of hot water. Steep covered for 10 minutes.

Recipe courtesy of Nadine Clopton. Before consuming any herbal remedies, consult with a doctor or pharmacist for possible interactions with prescription medications or preexisting health conditions.

Nourishing Herbal Infusion

This herbal infusion contains essential vitamins and minerals, including vitamins A, B, C and E, potassium, calcium, zinc and iron. A longer steep time maximizes the vitamins and minerals extracted from the herbs. This tea offers a great way to add some additional nourishment to the day.

YIELD: 1 CUP

Nettles

Milky oats or oatstraw (avena sativa)

Spearmint or peppermint

Red clover flowers

Red raspberry leaves

Combine equal parts of the organic dried herbs in a bowl. To make a cup of nourishing tea, use 1 tablespoon of the herb mixture per 8 ounces of hot water and steep covered for 15 minutes. For a more concentrated herbal infusion, steep for a few hours or overnight.

Recipe courtesy of Nadine Clopton. Before consuming any herbal remedies, consult with a doctor or pharmacist for possible interactions with prescription medications or preexisting health conditions.

Top North TexasFriendly Herbs

by Joyce A. Connelley

For those new to organic gardening, one of the easiest ways to get started is to grow a few favorite herbs. One of the reasons herbs are easy to grow is because their aromatic and medicinal qualities ward off pests and diseases. Here are a few of the most popular choices.

Basil: There are many different kinds of basil, but most people prefer the Genovese or sweet varieties. These are the ones most commonly used in Italian cooking. Loved by both honeybees and native bees, basil thrives in the warm North Texas weather. Basil must be continually pinched back to keep it from flowering. Among other medicinal uses, basil will relieve canker sores. Mix some dried basil and salt in water and use it as a gargle or make a tea out of it.

Mint: This hardy perennial comes in myriad flavors, from orange, chocolate, pineapple and ginger to apple, spearmint, banana and mojito. Its vigorous, vining growth habit means it can become invasive, but is also what makes it a great “spiller” plant in a container or a ground cover in the landscape. Dress up a summertime cocktail with a sprig of mint.

Oregano: Another popular Italian seasoning, oregano is also a perennial that blends well into the landscape. A relative of mint, it also makes a great “spiller” plant, is packed with antioxidants and also has antibacterial properties. The best time to harvest oregano is in mid-summer, when it reaches its peak flavor.

Lavender: The scent of lavender not only makes a sweet perfume, but also reduces stress. Place a lavender sachet in a drawer to repels pests such as moths and mosquitoes. Lavender is a perennial and can get to be quite large in the landscape (approximately three feet wide by three feet high). Its spikes of purple flowers attract a wide array of Texas native pollinators.

Parsley: Parsley is a vital pollinator plant for black swallowtail butterflies. As their eggs hatch, the larvae feast on the foliage until they are ready to pupate into adults. As a biennial, parsley does not flower until the second year, after which it will die and need to be replanted. Small and compact, it makes an excellent green border plant in the landscape. Beyond its popularity as a garnish, parsley is nutrient-dense and offers many health benefits. It is antioxidant-rich and loaded with vitamin K for bone

health, plus it makes a great breath freshener and digestive aid.

Culinary Sage: Culinary sage, or common garden sage, is another beautiful, aromatic perennial herb that has many culinary uses. Also a relative of mint, it is a low-growing perennial with large, elongated leaves that have a soft, fuzzy feel. Depending on the variety, it has grayish-green, golden or even variegated varieties. It grows equally well in a container or as a border plant in the landscape. Like many herbs, it is grown for the foliage and will lose its flavor if allowed to flower. Sage is believed to help reduce dental plaque and can help relieve the symptoms of menopause.

Cilantro: Cilantro is a finicky plant. It is hard to grow outdoors due to our relatively short spring and fall seasons. It grows best when temperatures are in the mid70s and will bolt (flower) at the first sign of warmer weather, which ruins the flavor. However, it can be grown indoors in a sunny room where it gets plenty of bright but indirect light. Unlike many herbs, cilantro leaves cannot be dried and must be eaten fresh. After flowering, the seeds (called coriander) can be harvested and used as a seasoning.

Joyce A. Connelley is vice president of marketing for Marshall Grain Company. For more information, call 817-416-6600 or visit MarshallGrain.com.

Cultivating Sustainable Gardens

by Jessi Sally

The Texas Master Gardener Program, administered by the Texas A&M AgriLife Extension Service, is taking the lead in transforming home gardening into a sustainable and eco-friendly practice by empowering gardening enthusiasts with knowledge, skills and a passion for nurturing their gardens and the planet.

Since 1979, the volunteer training program has grown into a statewide network to equip individuals with the horticultural expertise needed to assist their communities in matters related to gardening and environmental stewardship. Becoming a certified Texas Master Gardener involves a commitment to learning, volunteering and community engagement.

Training Program: Prospective Master Gardeners must complete a comprehensive training program, usually spanning several weeks, covering plant biology, pest management, soil science and sustainable gardening practices as the basis to provide accurate and reliable information to the public.

Volunteer Service: Upon completing the training, participants are required to contribute a specified number of volunteer hours to their communities that include answering gardening questions at local events, participating in community beautification projects or leading educational workshops. The goal is to share the acquired knowledge and skills with the public and promote sustainable gardening practices.

Continuing Education: To maintain certification, Texas Master Gardeners are encouraged to engage in continuous learning through ongoing education opportunities. This ensures that they stay up-to-date with the latest gardening trends, scientific advancements, and environmental practices. These are some key areas where Master Gardeners focus their efforts.

Water Conservation: Given arid Texas climate, water conservation is a top priority. Master Gardeners educate the public on efficient irrigation methods, the selection of drought-resistant plants and the importance of mulching to retain soil moisture.

Native Plant Promotion: Master Gardeners advocate for the use of native plants that are well-adapted to ;the local climate and ecosystems. Planting native species helps conserve water, reduce the need for pesticides and provides habitat for native wildlife.

Integrated Pest Management (IPM): Rather than relying on chemical solutions, Master Gardeners promote IPM strategies that prioritize environmentally friendly pest control methods. This approach minimizes harm to beneficial insects and promotes a healthier overall garden ecosystem.

Composting and Soil Health: Master Gardeners guide individuals in creating nutrient-rich compost to enhance soil fertility. Healthy soil not only supports robust plant growth but also sequesters carbon, contributing to broader environmental sustainability efforts.

For those eager to join the ranks of Texas Master Gardeners or seek guidance on sustainable gardening practices, there are several resources available. Prospective Master Gardeners may attend a 72-hour training course, commit to 60 hours of volunteer service and continue their education through advanced training, workshops and conferences. Each county has an extension office that serves as a hub for Master Gardener programs. They provide information on upcoming training sessions, volunteer opportunities and gardening resources tailored to the local environment.

The Texas Master Gardener Association (txmg. org) serves as a statewide resource for certified Master Gardeners, providing event calendars, educational materials and networking opportunities.

Lavender is a Versatile Herb

By Jerry Ware

As well as being a beautifully scented perennial in the garden, lavender possesses beneficial qualities and has been used throughout history in medicine/ homeopathy and cooking. Containing a healthy punch of natural camphor, lavender oil provides relief from congestion when inhaled. Heating lavender buds and applying them to aching or strained muscles produces an icy-hot sensation, providing comfort and lessening pain while providing a comforting scent when recovering from and injury or strain.

Linalool, another naturally occurring compound found in this plant’s blooms, has been used to calm anxiety and lower blood pressure. A nice compliment to a massage is having the recipient breath in lavender oil applied to a cloth to impart a calming effect to the mind while the body is manipulated into relaxation. Massage oil blends containing lavender oil provides a cooling sensation on the skin, and the scent certainly calms the mind.

Before commercial antiseptics, lavender was used to clean hospitals wards and is still used for its antimicrobial and antiviral properties

today. We can easily add pure essential oil to hot water for cleaning surfaces and mopping floors.

Lavender oil applied to wounds or burns aids healing by improving the skin’s ability to produce collagen. This method will increase the healing time for cuts and blisters. The oil applied to an insect bite will relieve itching and burning while healing simultaneously.

Lavender is a member of the mint family, and like mint and rosemary, it has been used in cooking for hundreds of years. It pairs nicely with dairy, chicken and of course, sugar. Lavender cheesecake or lavender ice cream are both delicious concoctions, and lavender honey puts the crowning glory on anything. Teas blends with lavender provide a minty floral taste to the cup and is a key component in France’s popular herbal seasoning Herbs de Provence. This blend of herbs is also used to season meats and vegetables.

Lavender is the perfect addition to any sunny garden and provides food for bees, butterflies and humans. Every garden should include this diverse plant steeped in history. Lavender prefers at least eight hours of full sun and well-drained soil.

For more information and recipes visit Lavender Ridge Farms at LavendarRidgeFarms.com. or in person at 2391 County Road 178, Gainesville or contact 940-665-6938.

Compost Makes Healthy Soil

by Beau Propes

North Texas soil can be challenging. Some folks struggle with black clay soil, while others have sandy soil. For good plant nutrition, a diverse and rich soil life is vital, because there are several systems working together unseen that keep plants nourished and protected.

Healthy soil is a living material, filled with beneficial microorganisms including bacteria, algae, fungi and protozoa. These diverse microorganisms keep the soil healthy, decompose organic matter, replenish soil nutrients, form humus, promote root growth, increase nutrient uptake and also break down herbicides and pesticides. Macro-organisms such as earthworms love organic matter and do a great job of aerating the soil and providing castings (rich waste).

Adding rich organic matter is one of the best things to keep soil healthy in the garden and

landscape. Compost has the unique ability to improve soil physically, nutritionally and biologically. It can loosen up compacted soil, add nutrients and improve water retention.

For gardens, compost can by spread on top or worked loosely into the soil. On lawns, mulch leaves and grass clippings when possible. Top dressing with organic compost is another way to improve soil by spreading the compost or hiring a professional.

AFTER Compost

as it adds rich organic matter back to the soil. Stressed trees also respond well to compost application. Feeding the soil will create a better plant root environment to grow healthy plants.

It is a natural process; organic matter provides food for the microorganisms that release nutrients like nitrogen into a usable form in the soil. Lawns can benefit greatly from a top dressing with organic compost,

Beau Propes is the owner of Earth Kind Services. For more information, visit EarthKind Services.com.

Dallas Arboretum Tips and Classes

by Juliette Coulter

Gardening is a favorite pastime that’s good for the soul and good for the environment. Studies have shown that gardening lowers blood pressure as we get exercise outdoors. The environment also benefits, as we are growing fresh food locally.

A good source of gardening information is the Dallas Arboretum’s A Tasteful Place. In a garden dedicated to growing, harvesting and preparing fresh food, visitors can see what’s in season and to be inspired to grow those plants at home. Many plants in A Tasteful Place are edible, and visitors can sample a “hero” fruit or vegetable each day prepared a few different ways. These recipes are also on the website.

Each Monday in A Tasteful Place, Dallas College has a chef that does a cooking demonstration with what’s fresh and growing in the garden. As a bonus, visitors get to sample these recipes. Every Friday in A Tasteful Place at 11 a.m., the Dallas Arboretum has a program presented by the Master Gardeners, Master Naturalists, the Dallas Arboretum Horticultural Staff and local experts. Included with paid garden admission, these programs provide special tips and presentations on spring plants and gardening topics. The Dallas Arboretum celebrates Dallas Blooms annually. This year, A Picture’s Worth a Thousand Words will be featured through April 8, presented by Amegy Bank. Here are some other events.

March 1: Garden Tours with Ann Lamb and Starla Willis, of Dallas County Master Gardeners.

March 8: John Hunt: Tons of Tomatoes and time to start planning for them.

March 15: Matthew Orwat: Growing Fruit Trees in North Texas.

March 22: Jennifer Morrow with Abbott Ipco Inc.: All About Blooming Bulbs.

March 29: Judy Meagher: Insects in your Garden—Good or Bad?

April 5: David and Linda Hampton: The Fascinating Lives of Honeybees and A Look at Them.

April 12: Cindy Bolz: Japanese Maples for Your Garden.

April 19: Judy Meagher: Let’s Celebrate Earth Day.

April 26: Barbara Gollman: The Wonderful World of Herbs.

May 3: Nancy Wilson: Pollination is the Name of the Game.

Emerging Trends in Fitness

The Latest From Workouts to Wearables

by Kimberly Whittle

Multiple studies report that an active lifestyle offers mental and physical benefits, as well as a longer healthspan. Workout strategies and fitness equipment are continually evolving to meet changing consumer interests, incorporate scientific discoveries and take advantage of technological advancements. Here is a look at the latest emerging trends in fitness.

In-Person Versus Online Fitness Programs

Connected fitness equipment that replicates the gym experience at home with online programs led by professional trainers has experienced a downturn in sales since the end of the pandemic. Lululemon Studio Mirror went out of business and Peloton has lost 40 percent of its value. The financial struggles for connected fitness are expected to continue in 2024 as consumers seek in-person connections in the post-pandemic world. The International Health, Racquet and Sportsclub Association’s annual member survey reports a rise in gym and studio memberships and revenue across low-cost, luxury and boutique facilities; this upswing is expected to continue.

Advances in Technology

Wearable devices that track workouts, steps and active minutes, and use biosensors to monitor health data like heart rate, blood pressure and sleep patterns continue to be popular as their functionality expands. Enhancements to popular devices include Apple Watch’s ability to identify abnormal heart rhythms; Fitbit’s improved accuracy of health and fitness monitoring and

storage software; and NADIX Activewear’s capability to tell if yoga moves are being performed properly.

Tech companies are expected to continue to improve the accuracy of their sensors, technology and connectivity, as wearables are part of a broader trend toward datadriven training. Real-time statistics like heart rate, velocity and speed can help individuals monitor the effort and intensity of workouts and help coaches tailor programs to each client, even in group settings. Companies like Meta and Les Mills are also expanding virtual reality for workout applications, allowing users to visit surreal locations for real fitness results without leaving home.

New Weight-Loss Drugs

A combination of aerobic exercise, strength training and diet can improve metabolic function, reduce body fat and increase the chances of maintaining a healthy weight. A new class of drugs called glucagon-like-peptide 1 (GLP-1) agonists, such as Ozempic and Trulicity, which have been used to treat Type 2 diabetes, also lead to weight loss and may improve heart health.

“This class of medications is not a replacement for exercise,” stresses Steven Masley, M.D., a physician, nutritionist and author of The 30Day Heart Tune-Up. “The drugs’ mechanisms of actions are very different; they are dramatically more expensive; and they have occasional worrisome side effects—in contrast with exercise that has multiple health benefits. Ex-

ercise does not just enhance weight loss and blood sugar control, it also improves brain function, helps you with sleep, reduces stress, strengthens bones, improves intestinal function and improves mood. For those taking GLP-1 medications, the best results will occur when they are combined with exercise.”

Blending of Health, Wellness and Fitness

An emerging trend is the blurring of lines between health clinics and fit ness centers. Some medical offices are adding personal trainers to their teams in order to complement the work of doctors and nurses, while fitness centers are acquiring or developing their own clinics to prescribe weight-loss drugs, hormone replacement protocols, integrative thera pies and infrared sauna sessions. One such example is Life Time Fitness’ flagship health club in Minneapolis.

Strength Training Craze

Strength, or resistance, training continues to grow in popularity, espe cially among Generation Z-ers that love to post photos of their fit selves on social media and appreciate the science-based benefits, including muscle building, cardiovascular improvements, increased bone density, reduced body fat and stabilized joints.

A study of more than 400,000 people published in the British Journal of Sports Medicine found that those regularly practicing strength training along with aerobic exercise had a lower risk of death than those that per formed only aerobic training. Another analysis from the same journal suggested that regular strength training was associated with a 10 to 17 percent lower risk of cardiovascular disease, diabetes, lung cancer and overall mortality.

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In response to this emerging trend, Nike has developed a new line of strength training equipment; Pure Barre launched Define, a low-impact class that incorporates heavier weights; and Orangetheory Fitness ex panded its workout offerings to include strength training.

Fitness in the Workplace

Some companies recognize the benefits of offering employees access to fitness facilities and health education classes, which lower insurance costs and increase productivity and mental health. If changes advocated by an American College of Sports Medicine task force come to fruition, billings for services by fitness professionals would be covered by insur ance.

Staying Active for Mental Health

In a survey by Lyra Health of U.S. corporate employee benefit leaders, 95 percent of respondents said that mental health benefits are very important to prospective employees. Regular physical activity and exercise can boost mood and improve mental health, and individuals are increasingly recognizing their worth.

Kimberly Whittle

the founder and CEO of KnoWEwell, P.B.C. and the CEO of Natural Awakenings Publishing Corporation.

North Texas Fitness Trends

by Jasmine M. Hunt

As we enter the spring season, it’s a great time to reflect on our health and overall wellness, and assess where are along our fitness goals. We may have set a New Year’s resolution to be in the gym at least three times a week and eat more mindfully. Perhaps we decided to do fewer high-intensity workouts and enjoy a slower flow. Whatever those fitness objectives are in 2024, it is possible to find value in some of these healthy lifestyle activities.

Mixed Martial Arts/Boxing: To mix up a fitness routine, try muay Thai, jiu-jitsu or kickboxing. Gain self-defense tips and build mental resilience while burning calories. Relieving stress and anxiety constructively can go a long way toward regulating the nervous system.

Salsa Classes: Another great way to reduce stress after a long day is through dance and a high-energy playlist. Bachata, salsa and

Jasmine M. Hunt

merengue can be a fun way to be immersed in movement, art and culture as a group activity or weekend date night.

Running Clubs: Running clubs are great spaces for health, fitness and friendship. More and more individuals are training for marathons and enjoying the endorphins that come with it. Local clubs are thriving, while new ones are popping up all over DFW.

Fitness Apps: Find a favorite fitness trainer or yoga instructor via smartphone apps Whether seeking meditation and mindful movement or gym routines, they can help create a balanced lifestyle and keep us accountable. Signing up has never been easier and we can complete a session or class from the comfort of home.

Holistic Therapies~Red Light/Halotherapy/Cryotherapy/Cold Plunges: Health clubs, salons, and wellness companies are ramping up their services to boost recovery and the body’s overall healing process. Infrared light is known to help with muscle recovery and skin purification. Halotherapy (salt therapy) can help remove toxins and reduce allergies. Cryotherapy and cold plunges may also help lower inflammation and pain sensitivity. These therapies can be a great addition to physical and mental health routines. They may also be a great Zen opportunity on rest days or in-between workouts.

Jasmine M. Hunt, RYT-200, MA, CDP, is the founder, wellness educator and yoga practitioner at Life On A Mat, LLC. For more information, visit lifeonamat.com. See ad, page 10.

Mindfulness in Nature

by Michael Smith

Mindfulness is a way to stay present in the moment we are in, letting go of distracting thoughts and being open to our surroundings. It involves being aware of and paying attention to whatever is happening here and now. When practicing mindfulness in nature, we put the phones and ear buds away. In such an outing, nature is not a backdrop for other activities, it is the main attraction.

Of course, thoughts will come up, and they tend to take our minds into the past or future with worries or plans. If we are sitting in the woods and something occurs to us about an appointment tomorrow, we can notice it and then bring ourselves back to where we are sitting among the trees. Even if we cannot “empty our mind” of all thinking,we can try not to get stuck in those thoughts.

A similar practice is called forest bathing (in Japan the term is shinrin yoku). It involves spending time in the forest, immersing oneself in the experience of trees, soil, water and wildlife. Forest bathing empha-

sizes staying in the present moment, just as mindfulness does.

Many forest bathing practitioners emphasize very direct, multisensory experiences. They may recommend walking barefoot to increase contact with negative ions in the soil as well as for the tactile stimulation to the soles of the feet. There are invitations to dip our hands or feet into water and to find and follow scents in the air. Deep breathing exercises are recommended, partly to maximize our absorption of the essential oils given off by trees. Research studies show that

these phytoncides boost the activity of our immune system.

All of these practices are good for us. Considerable research has looked at how time spent in nature helps reduce stress and depressive symptoms, as well as bringing cardiovascular and other benefits. According to biologist Edward O. Wilson’s biophilia hypothesis, we have an inborn attraction to living things, so that being within forests, wetlands and other natural areas nurtures us.

The practice of mindfulness has been shown to enhance our capacity for empathy and relationship skills while being helpful for pain, depressive thinking, stress and attention span. Many studies have looked at the benefits of forest bathing, including reductions in the stress hormone cortisol and increases in the functioning of our immune systems.

The bottom line is that nature makes us feel better and function better, especially if we spend that time immersed in the experience and staying in the present moment.

Michael Smith is a naturalist, nature educator, a retired psychological associate and the author of Mindfulness in Texas Nature.

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Discovery Gardens Supports Local Pollinators

The Rosine Smith Sammons Tropical Butterfly House manages more than seven acres of outdoor gardens to support the local ecosystem, including a wide variety of pollinators such as butterflies, moths, skippers, hummingbirds, bumblebees, beetles, wasps and flies. They leave some stems standing untrimmed and lots of leaf litter on the planted beds. These areas provide tiny overwintering homes for many beneficial insects, especially native bees. Some butterflies, such as red-banded hairstreaks, lay eggs on fallen leaves of oak, wax myrtle and sumac plants.

have adapted to their timing of leaf and flower plants found historically in the local ecological Blackland Prairie region.

an apartment balcony will provide nectar to insects. A large planter with a climbing honeysuckle can attract hungry hummingbirds. A larger garden can provide a whole pollinator habitat. Here are a few tips.

Avoid pesticides: Predator insects can keep the cycle in check. When aphids overwhelm milkweed plants, knock them off with a stream of water.

Leave the leaves and stems: They provide needed habitat for many creatures, including pollinators.

As the weather warms, plants begin to send out leaves, which is the preferred food for most caterpillars. Monarchs butterflies are very picky eaters, while others will eat almost any plant. Local insects and birds

In early spring, the first flowers begin to appear and provide nectar to hungry pollinators. Night-feeding moths need flowers that produce nectar at night, tiny insects need tiny flowers, and larger butterflies and hummingbirds need much bigger flowers. Hummingbirds generally arrive around the end of March, and there is a whole section of the garden ready to provide nectar as they travel north. Pollinator visitors continue until the weather cools in the fall, and the most spectacular show is often during the middle of October, when monarchs visit to feed on fall-blooming flowers before heading south to Mexico for the winter.

The growth of towns and cities grow can mean a loss of habitat for pollinators. Indigenous plants are crowded out by invasives and less area is available for a mix of plants when land is converted to lawn. Just one planter on

Plant a wide range of native plants in a garden: Include host plants, which are eaten by caterpillars, along with nectar plants.

Allow for differing plant heights: Butterflies like to shelter from strong winds, and the taller plants can help.

Texas Discovery Gardens is open daily from 10 a.m. to 5 p.m. at 3601 Martin Luther King Jr. Blvd., in Dallas. For more information, Call 214-428-7476 or visit txdg.org.

Sunday, March 3

Spring into Vegetables: Short Course –2-2:45pm. Learn what veggies you can plant right now, proper soil preparation, the basics of vegetable garden design, as well as tips and tricks to get the most production out of your favorite vegetables. Free. Rooted In, 12804 Pelzel Rd, Pilot Point. Register: RootedIn.com.

Wednesday, March 6

Bats 101 – 7-8pm. Journey into the nocturnal world of bats and their vital role in our environment. Learn about the important ecological roles bats play, from pollination to pest control. Dr. Victoria Bennett from Texas Christian University will facilitate. Free. Grapevine Library, 1201 Municipal Way, Grapevine. KeepGrapevineBeautiful.org.

Thursday, March 7

Creating a Suburban Oasis for Pollinators – 6:30pm. Master Gardener, Master Naturalist and NPOST member Teddi Zonker will discuss the best plants to add to your landscape, the difference between host and nectar plants, and so much more. In-person and Zoom. Fort Worth Botanic Garden, 3220 Botanic Garden Blvd, Fort Worth. npsot.org/ chapters/north-central.

Saturday, March 9

Mini-Bioblitz – 10am-12pm. Let’s take a walk, meet some cool plant and animal species, and contribute to citizen science. You don’t

Ongoing Events

Daily

Butterflies in the Garden – Mar 1-Apr 14. Fort Worth Botanic Garden, 3220 Botanic Garden Blvd, Fort Worth. fwbg.org.

Lights Out Texas – Mar 1-June 15. Help migrating birds by turning off lights from 11pm-6am during spring migration. GreenSourceDFW.org.

Sundays

Carrollton Runners Club Mile + 5K – 7:30am. A low-key 5K and 1-mile race every last Sun. McInnish Park, 2335 Sandy Lake Rd, Carrollton. CarrolltonRunners.com.

Sunday Service/Meditation and Purification – 9-11:30am. Participate in meditation, chanting and readings from the Bible and Bhagavad Gita. 9-9:45am, Meditation and Purification; 10-11:30am, Service. Ananda Dallas Meditation & Yoga Center, 4901 Keller Springs Rd, Ste 103, Addison. 972-248-9126. AnandaDallas.org.

Gentle Waves – 9:15-10:15am. A healing meditative practice that moves very slow and intentional. Gaia Flow Yoga, 3000 Blackburn St, Ste 140B, Dallas. Register: GaiaFlowYoga.com.

Celebration Service Live – 11am. Meditation, music and lessons on YouTube live: Unity on

have to be an expert. Sheri Capehart Nature Preserve, 5201 Bowman Springs Rd, Arlington. Tinyurl.com/57e99567.

Sunday, March 10

DIY Seed Bomb Class: Hands-on –2-3:30pm. Learn the basic challenges and rewards of seed saving and seed starting, including seed selection, harvesting strategies, germination and dormancy requirements, as well as planting times and techniques for successful reproduction of some of our favorite Texas plants. $15. Rooted In, 12804 Pelzel Rd, Pilot Point. Register: RootedIn.com.

Tuesday, March 12

Dallas Sierra Club Meeting – 7pm. Greater Reach for Climate Planning in DFW. Susan Alvarez will be providing an overview of North Central Texas Council of Government (NCTCOG) efforts to develop a regional Priority Climate Action Plan (PCAP) on behalf of the 16-county area comprising the NCTCOG. Zoom. DallasSierraClub.org.

Thursday, March 14

Spring into Gardening: Tips to get Growing – 6-7:30pm. Learn the best approach to managing weeds effectively without the overuse of chemicals (or your time) so you can reap the rewards of a greener environment. In-person and online. Fort Worth Botanic Garden, 3220 Botanic Garden Blvd, Fort Worth. Register: RootedIn.com.

Saturday, March 16

Lawn Care: Green with Envy – 9-10:30am. Learn the best lawn care methods, efficient watering techniques, plus simple fertilizer, and pesticide application to reduce pest issues. Free. Online. Register: RootedIn.com. Moon Talk and Walk – 7:30-9:30pm. Wild DFW: Moon talk and watching party with Chris Emory and Don Young. Tandy Hills Natural Area, 3325 View St, Fort Worth. Tinyurl. com/4svj3d7t.

Monday, March 18

Restore the Texas Horned Lizard with Native Plants – 6pm. Speaker: Dusty Rhoade. In-person and Zoom. Facebook.com/NPSOTDallas.

Thursday, March 21

Mind Your Garden Tour – 9-10am. Learn more about the Culled Produce Recovery Program and the work of Mind Your Garden. Enjoy healthy morning fare. $15-$35. Mind Your Garden, 3815 Timberlane Dr, Fort Worth. Tinyurl.com/yynne4je.

Sunday,

March 24

Tomatoes and Peppers: Digging Deeper – 2-3pm. We’ll get to the root of the best adapted (and most flavorful) cultivars of tomatoes and peppers that thrive in North Texas. Free. Rooted In, 12804 Pelzel Rd, Pilot Point. Register: RootedIn.com.

Greenville Dallas, TX or Cutt.ly/2tzQx4i. Love offering. Unity on Greenville, 3425 Greenville Ave, Dallas. 214-826-5683. DallasUnity.org.

Dallas Shambhala Meditation Center

Weekly Meditation – 11am-1:15pm. Each Sunday, we offer a free meditation, tea and dharma talk session in-person and via Zoom. All welcome. Free. Dallas Shambhala Meditation Center, 2695 Villa Creek Dr, Ste B146, Farmers Branch. Dallas.Shambhala.org.

Greater Dallas Organic Garden Club –2:30pm. 4th Sun (Jan-Sept). Each meeting includes a special speaker presentation covering many topics of interest to local gardeners. Free. North Haven Gardens, 7700 Northaven Rd, Dallas. 214-363-5316. gdogc.org.

Sunday Meditation – 3:15-4:15pm. With Lynne Patterson. Class offers many meditation techniques and styles, with a focus on

mindfulness and open awareness. $10. Yoga Mart, 2201 Tucker St, Ste 101, Dallas. 214-2382433. DallasMeditates.com.

Online: Awakening Heart Meditation –5-7pm. Interfaith mindfulness meditation, music and message based on the teachings of Thich Nhat Hanh. Facilitated by Brother ChiSing. Donation accepted. Dallas Meditation Center, 727 S Floyd Rd, Richardson. 972432-7871. DallasMeditationCenter.com.

Mondays

Online: Zen to Go – 12-12:45pm. Mon-Thurs. An oasis in the middle of the day offering walking and sitting meditation followed by brief sharing. Donation accepted. Dallas Meditation Center, 810 We Arapaho Rd, Ste 98, Richardson. 972-432-7871. DallasMeditationCenter.com.

Meditation Mondays via Zoom – 7-8pm. Meditation Mondays focuses on the practice and the experience of various forms of meditation. Free. Unity of Dallas, 6525 Forest Ln, Dallas. 972-233-7106. UnityDallas.org.

Tuesdays

Online: Ananda Yoga Sadhana Practice –5:15-7:30pm. Also Thurs. Time to recalibrate and center through this transformational practice based on the yoga teachings of Paramhansa Yogananda. Ananda Dal-

las Meditation & Yoga Center, 4901 Keller Springs Rd, Ste 103, Addison. 972-248-9126. AnandaDallas.org.

YES: A Young Adults Meditation Fellowship – 7-9pm. A meditation series for young adults in their 20s and 30s. Each evening will include a beginner-friendly walking and sitting meditation, Dharma teachings and refreshments afterwards. Donation. Dallas Meditation Center, 810 W Arapaho Rd, Ste 98, Richardson. 972-432-7871. DallasMeditationCenter.com.

Wednesdays

Hot Yoga 201 on Zoom – 6:15pm. Open to all levels. This flowing-style class links the fundamental asanas (poses) of yoga linking body, mind and breath with music. Yoga4Love Studio Cabin, Ovilla. Yoga4Love.com.

Online: Meditation for Everyone –7-8:30pm. Classes are great for beginners that want to learn to meditate and great for more experienced meditators that want to expand their meditation. Must register: MeditationInTexas.org.

Online: Metaphysics and Meditation –7-8:30pm. Manifestation and mysticism: 2 sides of the spiritual coin. Let us practice

Calendar of Events

Saturday, March 2

1nd Saturday Nature Walk – 10am-12pm. Animal tracks, deer trails, singing birds, trees with personality, we never know what we’ll find. $5/vehicle. Lewisville Lake Environmental Learning Area, 201 E Jones St, Lewisville. Registration required: llela.org.

Zip Line Day – 1-4pm. Guests climb a 23-ft tree to our zip platform then proceed to a 487-ft Zip line. Purchase one ticket ($12 each) for each time you would like to travel down the zip line. Pre-registration required. Heard Natural Science Museum & Wildlife Sanctuary, 1 Nature Pl, McKinney. 972-562-5566. HeardMuseum.org.

Sunday, March 3

Guided Bird Walk – 7:30-10:30am. Birders of all levels welcome. Free. Details: Connemara Conservancy.org.

McKinney Library Public Seed Swap – 1:302:30pm. Connect with fellow gardeners and expand your gardening knowledge, exchange seeds, and plant tips. 6861 Eldorado Pkwy, McKinney. Register: ccmgatx.org.

Creating a Beautiful Flower Garden –2-3pm. Know and Grow Series. Allen Public Library, 300 N Allen Dr, Allen. ccmgatx.org.

together, while diving more deeply into universal principles and spiritual living. Open to all. Free. A Center for Spiritual Living, 4801 Spring Valley Rd, Ste 115, Dallas. 972-8669988. CSLDallas.org.

Thursdays

ImpactNights – More info: Inclusive-Economy.org/impactnights.

Online: Celebrate Recovery – 6:30pm. A safe community to find support, hope and freedom from the struggles and realities that we all face through transitions, hurt, pain, loss or addiction of any kind. Free. First United Methodist Church, 777 N Walnut Creek Dr, Mansfield. FirstMethodistMansfield.org.

Fridays

Online: Friday Meditation Happy Hours –5:30-6:15pm. Sessions begin every hour. Release stress with breath and gentle movements as you withdraw from the external and begin the journey within 15-min guided meditation. $10/session. DallasMeditates. com.

Saturdays

Morning Bird Walk – 7:30-8:15pm. 3rd Sat.

Join Trinity River Audubon Center for a monthly bird walk and enjoy the grounds and our amazing feathered friends. $10. Trinity River Audubon Center, 6500 Great Trinity Forest Way, Dallas. Registration required: TrinityRiver.Audubon.org.

Coppell Farmers Market – 8am-12pm. Yearround market. 768 W Main St, Coppell. CoppellFarmersMarket.org.

Morning Tai Chi – 8:30am. Join Tai Chi Chuan instructor George Deerfield for this interactive class in developing strength, balance, improved breathing. Unity of Dallas, 6525 Forest Ln, Dallas. UnityDallas.org.

Second Saturday Guided Hike – 8:309:30am. Learn about our surrounding habitat while you enjoy a hike. All ages. Trinity River Audubon Center, 6500 Great Trinity Forest Way, Dallas. Registration required: TrinityRiver.Audubon.org.

Pregnancy, Childbirth, Postpartum and Baby Classes – 6-7pm. Classes are held virtually online lead by our top AID instructors utilizing state of the art visual aids and activities to keep it fun and engaging while presenting the latest evidenced based material on each topic. $35/class. Childbirth-Classes. com.

Wednesday, March 6

Shade Gardening – 12-1pm, webinar; 7-8:30pm, in-person class. Learn how to plan and plant an attractive oasis of foliage and texture to delight the eye, even under the arching canopy of mature trees. Environmental Education Center, 4116 W Plano Pkwy, Plano. Register: LiveGreenInPlano.obsres.com.

Saturday, March 9

Early Bird Walk – 8am. With Master Naturalist Jack Chiles. Weather permitting. Bring binoculars or borrow ours. Hagerman National Wildlife Refuge, 6465 Refuge Rd, Sherman. 903-786-2826. Register: Friends OfHagerman.com.

Owls With Dr. Wayne Meyer – 10am. There are many myths about owls. We’ll try to dispel those myths, and discover some little-known or underappreciated facts about owls. Hagerman National Wildlife Refuge, 6465 Refuge Rd, Sherman. 903-786-2826. FriendsOfHagerman.com.

Spring Festival – 10am-12pm. Ring in the Spring season with this event full of games, activities, and fun for the whole family. $10/ person. Thrive, 1950 S Valley Pkwy, Lewisville. Registration required: CityOfLewisville.com.

Sunday, March 10

Meet the Meadow Introductory Trail Walk – 3-4pm. An introductory trail walk which is appropriate for families and those new to The Meadow. Led by Texas Master Naturalists and Meadow Volunteers. Free. Details: ConnemaraConservancy.org.

Saturday, March 16

Forest Bathing – 9:30am-12pm. An immersive time spent connecting with nature in our wildlife sanctuary. Includes guided activities done while walking, standing and/or sitting along our trails. $25. Heard Natural Science Museum & Wildlife Sanctuary, 1 Nature Pl, McKinney. 972-562-5566. HeardMuseum.org.

The Garden Show 2024 – Mar 16-17. 10am5pm, Sat; 11am-47pm, Sun. Two days of gardening related vendors, speakers, education booths, great food and fun. Voluntary $2 admission. Myers Park & Event Center, 7117 CR 166, McKinney. ccmgatx.org.

Owl Prowl Night Hike – 6:30pm. Join us for our annual fan-favorite Owl Prowl. This year’s presentation features the Heard’s screech owls, Pudge & Poe. Heard Natural Science Museum & Wildlife Sanctuary, 1 Nature Pl, McKinney Pre-registration required: 972562-5566 or HeardMuseum.org.

Saturday, March 23

Fix-a-Leak – 9am-12pm. Learn valuable beginner property maintenance information on toilets, faucets, shower heads and more. Free water conservation goodies. Environmental Education Center, 4116 W Plano Pkwy, Plano. Register: LiveGreenInPlano.obsres.com.

Ongoing Events

NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email Publisher@NADallas.com for guidelines and to submit entries. No phone calls or faxes, please.

Daily

Grapevine Farmers Market – 9am-6pm, Sun; 8am-8pm, Mon-Sat. Eat healthy with locally-grown produce and products. 520 S Main St, Ste 203, Grapevine. 817-527-7446. FarmersMarketOfGrapevine.com.

Star Coyote Events – Monthly events include gong, Tibetan bowl and crystal bowl sound journeys, shamanic journey with a drum dance, kid’s energy and creativity events, and a Wed morning class series. Please see the calendar at StarCoyoteSoundTemple. com for the exact dates and times as they change each month or call 469-344-6484.

Sundays

Frisco Fresh Market – 10am-4pm. Also Sat, 8am-4pm. Frisco Fresh Market, 9215 John W Elliott Dr, Frisco. 844-776-2753. FriscoFreshMarket.com.

Sunday Celebration Service Agape Center for Spiritual Living – 10am, meditation; 10:30am, service. Noah’s Event Venue, 5280 Town Square Dr, Plano. Rev Lee Wolak: 972468-1331. AgapeSpiritualCenter.com.

Sunday Worship: Unity Spiritual Center of Denton Service – 10am, coffee; 11am, service. Unity takes spiritual principles and makes them practical in your life. 6071 New Hope Rd, Krugerville. 214-453-0218. UnityOfNewHope.org.

Sunday Brunch –10am-3pm. Serves up farm-to-table shared plates, 72 taps (wine & craft beer), and a welcoming atmosphere to create a unique dining experience. Craft & Vine, 310 S Oak St, Roanoke. 817-464-8181. CraftAndVine.Restaurant.

Horizon UU Worship Service – 10:30am12pm. Horizon Unitarian Universalist Church, 1641 W Hebron Pkwy, Carrollton. 972-4924940. Horizonuu.org.

Mondays

Dairy Farm Tours – Mon-Sat, by appt only. Experience life on a dairy farm with an educational tour including how and what cows are fed, the benefits of grass-crop based feed (silage), the milking parlor, bottle feeding baby calves along with the learning the benefits of drinking raw milk vs pasteurized milk. Everyone gets samples of milk. $7/person age 2 & up. Circle N Dairy, 2074 County Road 446, Gainesville. 940-372-0343. CircleNDairy.com.

Tuesdays

Buddhist Sangha Online – 7-9pm. The meeting of Horizon’s Buddhist covenant group. Meditation and study of the 8-Fold Path. Horizon Unitarian Universalist Church: Horizonuu.org.

Wednesdays

Anu Kri Healing Service – 7-9pm. With Dr. Tricia and Dr. Rusty. Anu (God) Kri (Energy) is a new healing method for the evolution of humanity. Each week we will work with people from the audience. The healing service includes a time for everyone present to participate in healing as we address healing requests people have submitted online and in-person. Free. Entelechea Center, 1201 International Pkwy, Ste 200, Richardson. 972792-9900. Entelechea.org.

Thursdays

Meditation Practice – 6-6:30pm. With Dr. Tricia and Dr. Rusty. Meditation is a great way to bring more peace into your life, learn to quiet your mind and be more present. Free. Entelechea Center, 1201 International Pkwy, Ste 200, Richardson. 972-792-9900. Entelechea.org.

Mystic Mandala Meditations – 6:307:30pm. Guided by Vijay Moksha. A non-denominational mindfulness practice to evolve consciousness; to go beyond the mind using the mind itself. MysticMandalaCenter.com.

Fridays

The Joy of Daleth Breathwork – 7-9pm. 3rd Fri. With Dr. Tricia and Dr. Rusty. Access more energy, awaken your potential, resolve stress and anxiety, deepen spiritual awareness, gain clarity of purpose and reconnect to your Divine self. $20. Entelechea Center, 1201 International Pkwy, Ste 200, Richardson. 972-792-9900. Entelechea.org.

Saturdays

The Little Sit – 6am. 1st Sat. If you want to learn how to identify the birds of North Texas, the Little Sit is the perfect way to start. A group of dedicated birders meet once a month at the end of Pad H on the West side of Hagerman National Wildlife Refuge. 6465 Refuge Rd, Sherman. 903-786-2826. FriendsOfHagerman.com.

2nd Saturday Bird Walk – 7:30-11:30am. Birders of all skill levels are welcome to join an expert birder as we explore prime birding

locations along LLELA’s nature trails. $5/vehicle. Lewisville Lake Environmental Learning Area, 201 E Jones St, Lewisville. Registration required: llela.org.

2nd Saturday Bird Walk – Sept-June. 8-9:30am. Helps beginning and intermediate birders with bird spotting and identification techniques. Included in general admission; free/Heard Museum members. Heard Natural Science Museum & Wildlife Sanctuary, 1 Nature Pl, McKinney. 972-562-5566. HeardMuseum.org.

1st Saturday Nature Walks – 10am-12pm. Monthly naturalist-led nature walk. Each season at LLELA is different, and we never know what we’ll find. All ages. $5/vehicle. Lewisville Lake Environmental Learning Area, 201 E Jones St, Lewisville. Registration required: 972-219-3550 or llela.org.

Blackland Prairie Raptor Center First Saturdays – 10am-2pm. Meet raptors up-close. Take guided prairie hikes. Kids activities. Bring a picnic lunch. Blackland Prairie Raptor Center, 1625 Brockdale Park Rd, Lucas. Erich Neupert: 972-442-7607. BPRaptorCenter. org.

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 NAadvertising@NaturalAwakenings.com to request our media kit.

ACUPUNCTURE & INTEGRATIVE MEDICINE

ACUPUNCTURE AND INTEGRATIVE MEDICINE CENTER

1320 W. Walnut Hill Ln, Irving 18601 LBJ #501, Mesquite 972-444-0660

DrChapa.com

team of Doctors have trained and graduated from the best Universities and Hospitals in China, S. Korea, Taiwan and Japan. We use the best of Eastern Medi cine using Micro & Laser Acupuncture and herbal medicine for those that are in pain and suffering and have amazing success rates.

NEW STAR CHIROPRACTIC & ACUPUNCTURE

Dr. Zhangping Lu, DC, LAc, MD (China) 425 Maplelawn Dr, Ste 101, Plano 75075 972-519-8488

DFWAcupunctureChiropractic.com

EDUCATION

DALLAS COLLEGE

1601 South Lamar, Dallas 214-378-1824

Whole-body wellness center providing chiropractic care, spinal decompression, allergy testing, NAET, IMAET, detoxification, weight loss, hormone balancing, wellness programs and more. All-natural healing, no medication, no surgery. See ad, page 30.

BRAIN HEALTH

CERESET PLANO

1033 E 15th St, Plano, 75074 214-892-2273

Plano.Cereset.com

Cereset can help your brain reset itself, restoring your brain’s rhythm naturally, enabling it to manage stress more effectively. Cereset sessions jump start the process of re-balancing your brain, and can help issues leading to trouble sleeping, restlessness and anxiety, inability to focus or lack of joy. Periodic “tune-ups” provide ongoing support, ensuring long-term brain balance. See ad on page 9.

Be kind whenever possible. It is always possible.

—Dalai Lama

Dr. Barrier integrates mindbody-spirit into his psychotherapy practice. He specializes in Daleth Transformational Breathwork, Energy Healing techniques, and Hypnotherapy to assist clients in releasing old patterns and creating a better life. Dr. Barrier has been a licensed psychotherapist for 30+ years.

CHIROPRACTIC

A BALANCED ATLAS

Dr. Cecilia Yu, DC, BSN. NUCCA Technique

5220 Spring Valley Rd, Ste 170, Dallas, 75254 ABalancedAtlas.com

Dr. Yu provides precise upper cervical chiropractic care for pain relief specializing in TMJ management, migraine headaches, vertigo, neck & back pain. With calculations tailored to each individual misalignment, Dr. Yu never guesses on your health. See ad on page 10.

NEW STAR CHIROPRACTIC & ACUPUNCTURE

Dr. Zhangping Lu, DC, LAc, MD (China) 425 Maplelawn Dr, Ste 101, Plano 75075 972-519-8488

DFWAcupunctureChiropractic.com

Whole-body wellness center providing chiropractic care, spinal decompression, allergy testing, NAET, IMAET, detoxification, weight loss, hormone balancing, wellness programs and more. All-natural healing, no medication, no surgery. See ad, page 30.

DCCCD.edu

Dallas College has seven campuses, including El Centro, Brookhaven, Mountain View, Eastfield, Richland, Cedar Valley and Northlake. Dallas College serves the region with accredited one and two year certificates, degrees and core credit courses guaranteed to transfer to Texas colleges and universities.

THE HOCKADAY SCHOOL

11600 Welch Road, Dallas 214- 363-6311

Hockaday.org

Established almost 100 years ago, The Hockaday School provides a college preparatory educa-tion for girls; from pre-kindergarten to 12th grade, including Boarding school for grades 8-12. With an approximate enrollment of 1,000 students and a 10:1 student teacher ratio, Hockaday students enjoy a 100% acceptance rate to college.

JESUIT COLLEGE PREPARATORY SCHOOL OF DALLAS

12345 Inwood Rd, Dallas 972-387-8700

JesuitCP.org

Jesuit College Preparatory School of Dallas is a private Catholic institution for young men under the direction of the Society of Jesus. Located in North Dallas, it provides a student-centered education to approximately 1,000 students, grades 9-12. Our students’ average SAT scores exceed the national average by over 200 points.

PARKER UNIVERSITY

2540 Walnut Hill Ln, Dallas 75229

800-637-8337/214-902-2429

AskAdmissions@parker.edu

Parker.edu

More patients want alternative methods of treatment that are healthy, holistic and non-invasive. Earning your degree from Parker University in Functional Nutrition, Strength and Human Performance, Integrative Health can put you in position to help them. Offering top level experience and accredited by the Southern Association of Colleges and Schools, the Council on Chiropractic Education, and the Commission of Massage Therapy Accreditation.

GARDEN CENTERS

NORTH HAVEN GARDENS

7700 Northaven Rd, Dallas 214-363-5316

NHG.com

Start Your Victory Garden

KOZLOW & ROWELL

Dr. Philip Kozlow

Dr. Josh Rowell

5050 Quorum Dr, Suite 300, Dallas 972-458-2464

DallasDentist.net

DR. CARLOS CHAPA, ND, OMD, L.AC, PH.D

1320 W. Walnut Hill Ln, Irving 18601 LBJ #501, Mesquite 972-444-0660

DrChapa.com

Serving Dallas since 1951, NHG has grown into one of the most respected horticultural establishments in North Texas by serving our customers with quality and value. Offering gardening and plant education, concierge services, DIY classes, video library, gifts and more.

for a Lifetime of Health & Wellness

Plant For Fall Harvest:

HEALTH CARE

BAYLOR SCOTT & WHITE HEALTH CARE SYSTEM

1-800-4BAYLOR

BaylorHealth.com/CancerCare

We strive to provide healthy, green alternatives for our dental patients by providing digital X-rays, mercury safe restorative options and chemical free dental hygiene products. Committed to total body wellness while avoiding the use of toxic materials, and continuing education to ensure treatments are up to date and effective in a kind and caring environment. See ad, page 27.

LYNN DENTAL CARE

Dr. D. Brock Lynn

6190 LBJ Freeway #900, Dallas 972-934-1400

Trained in Asia, graduated from a Korean University, Dr. Chapa holds a Naturopathic Doctorate Degree and a PhD in Eastern Medicine specializing in Neurological issues. A former medic/nurse since 1995, this unique training has given confidence from many Physicians to refer their patients. Dr. Chapa is founder and medical director of AIMC established in 2009.

CARPATHIA COLLABORATIVE

Dr. Margaret Christensen M.D.

Meadow Center, 10260 N Central Expy #210, Dallas

CarpathiaCollaborative.com

469-729-6460

Open Daily 9AM-5PM. Visit NHG.com for more info.

7700 Northaven Rd. Dallas, TX 75230 214-363-5316

We have a network of comprehensive cancer treatment centers throughout Dallas-Fort Worth, offering full range cancer-related and integrative medical services. Whether you want to learn about types of cancer, screenings, prevention, healthy living or support, Baylor is here for you. We offer the experience, expertise and technology you can trust.

PRIMACARE

13 Locations in Dallas-Fort Worth Metroplex

888-286-4603

PrimaCare.com

With 13 Urgent Care Centers, PrimaCare serves the medical needs of area families with courtesy, convenience and compassion. Open 7 days a week with extended hours. No appointment necessary. Most insurance accepted. Use our Call Ahead Service and wait where your want. Open: Monday–Friday 8am-8pm, Saturday–Sunday 8am–5pm.

HOLISTIC DENTISTRY

FLOURISH DENTAL BOUTIQUE

Dr. Toni Engram

415 State St #800, Richardson 75082 469-676-2777

Flourish.dental

At Flourish Dental Boutique, we believe the best dentistry is often the least dentistry. We help your body thrive on its own with therapies that enrich and empower its natural healing processes. As a holistic and biological dental practice, we choose safe materials and treatment protocols with special attention to your nutrition and overall wellness. See ad, page 11.

LynnDentalCare.com

Practicing dentistry for over 38 years, specializing in periodontics, Dr. Lynn is board-certified and a diplomate of the American Board of Periodontics and Dental implants. He practices dentistry with a holistic approach and is a member of the International Academy of Oral Medicine &Toxicology as well as the American Academy for Oral Systemic Health. See ad, inside front cover.

HOMEOPATHY

HEALTHY HEALING ARTS/HPWWC

Cathy May Lemmon, Ph.D. Hom, LCPH, BA 469-383-8442

Cathy@HPWWC.org

HealthyHealingArts.com

Homeoprophylaxis (HP), a part of Homeopathy, is a major part of Cathy Lemmon’s practice at Healthy Healing Arts. HP has been used worldwide for hundreds of years with a success rate of over 90% to help fight off disease. Lemmon uses an energetic, nontoxic means of promoting immunity in a safe and natural way.

INTEGRATIVE MEDICAL BONE SCANNING - TRINITY MEDICINE GROUP

3 Locations

BoneHealthRev.com

972-999-1465

Bone health revolution for detection of osteopenia and osteoporosis. Echolight bone ultrasound measures bone density – using Radiation-free technology. Non-invasive, affordable bone scanning to measure bone density, strength and potential risk for bone conditions. Three locations across the Metroplex. Call now for appointment. See ad on page 4.

Dr. Christensen founded Carpathia Collaborative, a unique multi-specialty clinic offering personalized care for optimal health. Carpathia Clinic has the most IFMCP-certified Functional Medicine practitioners in the country, collaborating to address chronic pain, autoimmune disorders, cancer support, mood disorders, and more. Services include detox foot soak, IV vitamin therapy, hyperbaric oxygen therapy, and BEMER pulsed electromagnetic field therapy.

ENVIRONMENTAL HEALTH CENTER DALLAS

Dr. Elizabeth Seymour, MD

399 Melrose Dr., Suite A, Richardson 214-368-4132

EHCD.COM

A nationally recognized medical facility specializing in the relationship of health and disease to environmental factors. Thorough investigation is made to determine the cause and correlation of the patent’s disease process to environmental factors. A leader in the field treating mold exposure/sensitivity; oil spill, pesticides and chemical exposure; chemical sensitivities, immune dysregulation and much more.

JOHNSON MEDICAL ASSOCIATES

Dr. Alfred R. Johnson, D.O.

997 Hampshire Lane, Richardson 972-479-0400

JohnsonMedicalAssociates.com

Johnson Medical Associates is a state-of-the-art medical clinic offering comprehensive medical services aimed at finding the cause not just treating the symptoms. Dr. Johnson is a doctor of internal medicine with 35+ years of experience in areas of chronic illness, toxic exposures, allergies and the use of hyperbaric oxygen therapy to address a multitude of conditions. See ad, page 20.

TENNANT INSTITUTE FOR INTEGRATIVE MEDICINE

Dr. Jerry Tennant MD, Medical Director

35 Veranda Lane, Ste 100, Colleyville 972-580-1156

TennantInstitute.us

Providing traditional “standard-ofcare” medicine using prescription as well as complementary medicine. Recognizing that the human body is not simply a collection of independent parts but rather an integrative whole -we treat it that way. Conditions treated include chronic fatigue syndrome, fibromyalgia, macular degeneration and glaucoma, as well as thyroid support, adrenal support, hormone replacement. essential oil therapy and hyperbaric oxygen therapy.

WE CARE FRISCO

Dr. Jennifer Engels M.D.

9555 Lebanon Rd Ste 701, Frisco WeCareFrisco.com

972-668-2636

Dr. Engels founded We Care Frisco, Functional Medicine Clinic, to help patients improve hormonal balance, lose weight, and replenish nutrients through personalized treatment plans including bioidentical hormone replacement therapy, medically supervised weight-loss programs, and peptide therapy. With a whole-person approach, addressing various disorders & improving patients' quality of life through diet and lifestyle recommendations and hormone therapy.See ad, page 35.

WILLOWBEND HEALTH & WELLNESS

Dr. Phyllis Gee, MD

4601 Old Shepard Pl, Bldg. 2, Ste. 201, Plano 469-361-4000

WillowbendHealthAndWellness.com

With 30 years of practice, empowerment and whole health are centerpieces of our care. Our goal is finding and treating the root cause of your symptoms to restore your health utilizing regenerative medical practices. We address functional wellness, sexual wellness, weight management. We do functional health testing. Call for appointment. See ad on page 9.

MASSAGE

THAI MASSAGE

Suzanne Miller, LMT, CYT, APP 670 W Arapaho Rd, Ste 12a, Richardson 972-768-2210

TexasThai.massagetherapy.com

Suzmil.livingbalanced@gmail.com

Thai Massage is a unique combination of stretching, acupressure, massage and energy work. Benefits include: reduced muscle tension, improved flexibility, increased circulation and relaxation. With 23 years' experience, Suzanne welcomes the opportunity to be a part of your health journey.

PAIN MANAGEMENT

SENERGY MEDICAL GROUP

9901 Valley Ranch Pkwy East, Ste 1009 Irving 972-580-0545

Biomodulator@senergy.us

Senergy.us

We are the exclusive distributor of the patented Tennant Biomodulator® PLUS & PRO. These FDA accepted non-invasive devices are designed to offer an affordable, drug free, user-friendly option for the indicated use of symptomatic relief for chronic, severe or intractable pain; and adjunctive treatment in managing post-surgical and post-traumatic pain.

PHARMACY

ABRAMS ROYAL COMPOUNDING PHARMACY

8220 Abrams Rd, Dallas 214-349-8000

4904 W. Park Blvd, Plano 972-599-7700

ARP-RX.com

Family owned and operated since 1980, with more than 135 years of combined experience. Our pharmacists work to provide proactive solutions to restore health and wellness. We work as trusted partners with physicians and patients to develop targeted treatment plans and customized wellness programs for your unique needs. Pharmacy Compounding. Accreditation Board (PACB) certified. PSY

CHTHERAPY PSYCHOTHERAPY

ENTELECHEA WHOLENESS CENTER

Dr. Tricia Seymour, PhD, EdD, ND, LPC-S 1201 International Parkway, Ste 200, Richardson 972-792-9900

Entelechea.org

Dr. Seymour integrates mindbody-spirit into her holistic psychotherapy practice. She utilizes rapid psychotherapy methods such as EFT, ETT, Hypnotherapy, and EMDR to assist clients in releasing old patterns and creating a better life. Dr. Seymour has been a licensed psychotherapist for 30+ years.

RESTAURANTS

CELEBRATION RESTAURANT

4503 West Lovers Lane, Dallas 214-351-5681

CelebrationRestaurant.com

Food You Can Feel Good About!

Dallas’ ORIGINAL

farm-to-table restaurant

Fresh • Local • Sustainable

The original farm-to-table restaurant in north Texas, including catering and takeout Market. With a full -service bar, we celebrate years of serving delicious, affordable, locally sourced food. We offer gluten free alternatives, clean water raised salmon and sustainably raised seafood, cage free poultry and 100% grass fed beef. Come in today, order in or take-out. See ad, page 27.

•

• Local, free-range, 100% grass-fed beef from Springerhill Ranch

SPIRITUAL

CONCORD DALLAS CHURCH

As

6808 Pastor Bailey Dr, Dallas 214-331-8522

ConcordDallas.tv

Concord Dallas is the church that grows people. Their core values are passion for Christ, passion for people and catalyst for change. Services are Sundays at 8:00am, 10:00am, 12:00pm and online at Streamingfaith.com. Mid-week service is Wednesdays at 7:00pm. Reverend Bryan L. Carter, Senior Pastor.

UNITY CHURCH OF SACHSE

5502 Ben Davis, Sachse 972-984-8946

UnityOfSachse@gmail.com

UnityOfSachse.com

We teach positive psychology based on Spiritual teachings of Jesus. Services are held Sundays at 11:30am. Join us as we share truths and principles to help along your spiritual journey. Each week’s message and all events are posted on our website for your convenience. Spiritual counseling and positive prayer available.

THERMOGRAPHY THERMOGRAPHY

THERMOGRAPY CENTER OF DALLAS

5220 Spring Valley Rd #LL-40, Dallas ThermographyCenter.com 214-352-8758

All symptoms have an origin story and we get to the root of yours. Using radiation-free technology we can identify your symptom’s origin story and exactly what needs to change internally and how it will remedy your symptoms. We then recommend medical grade natural products to help you heal the root cause easily and organically. See ad on page 3.

WELLNESS CENTERS

ROCKWALL COMPLETE HEALING & WELLNESS

2455 Ridge Road, Suite 151, Rockwall 972-771-8900

RockwallColonics.com

“Our goal is to offer our community high-quality wellness services in an exceptionally comfortable and healing environment. We know that time-honored healing traditions-Massage, Young Living Raindrop Therapy, Chiropractic, iV therapy, Juicing and Colonics work. RCW offers all of these things, come visit us and begin your journey to optimum wellness. See ad, page 19.

YOGA

CRESCENT YOGA STUDIO & ECO-BOUTIQUE

Dawn Harris, RYT500

306 W Ave F, Midlothian 214-817-8597

CrescentYogaStudio.com

Ellis county’s premier yoga studio and eco-boutique offers a variety of weekly classes, specialty workshops, private yoga and reiki sessions as well as natural health and wellness events. Come feel your stress and tensions away. New student intro offer: 2 weeks unlimited Yoga for $20. Empowering a healthy lifestyle.

The Earthx2024 Congress of Conferences attracts the world’s foremost environmentalists, conservationists, scientists, academics, entrepreneurs, advocates, industry and business leaders, investors, policy makers, and political leaders engaged in the environmental space today. These leaders and influencers come from a wide range of disciplines, interests, and perspectives, and represent a broad spectrum of initiatives and efforts around the globe.

We bring together ALL points of view.

The 9th Annual Congress of Conferences will feature multiple conferences covering various industry & topical tracks:

Built Environment

(Energy, Resilience, Infrastructure)

Learn from key leaders and changemakers, who are driving the transition to a circular economy the future of sustainable cities & transportation, green building advances, rewinding, climate resilience and adaption, and the renewable energy transition.

Natural Environment

(Biodiversity, Conservation, Wildlife, Oceans)

Learn from key leaders and changemakers who are pioneering new approaches to wildlife and ocean conservation, creating new market-driven tools for protecting biodiversity and reducing carbon emissions, reinventing the future of agriculture and food production, and managing forests and wildfires.

8th Annual E-Capital Summit

An invitation-only industry-leading sustainability investment and innovation summit that convenes hundreds of global investors, innovators, family offices/foundations, industry leaders, deal-makers, and other innovation & investment ecosystem leaders to help catalyze greater sustainability, investment, and innovation.