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GOOD MOOD FOODS Thanksgiving Fare That Boosts Mental Health


SHARP THINKING STRATEGIES How to Preserve Brain Health How To Shop for Eco-Décor

Recipes Pages 28-30

MINDFULNESS IN NORTH TEXAS Techniques to Combat Stress Plant Medicine and How It Heals Us


November Dallas Metroplex Edition

2021 | Dallas Metroplex Edition


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Holiday Season RX: Love More, Stress Less

e embark on this holiday season with mixed feelings of excitement and joy. Many of us can’t wait for the opportunity to gather with family, friends, coworkers and anyone else we can get to leave their homes—to shower them with the pent-up generosity of spirit that’s been growing in our hearts as a result of not being able to see, hug and visit with them as we’ve always done; to navigate their feelings, egos and quirks; and to overspend, overeat and overindulge in every possible way. Who wouldn’t look forward to all this? And don’t we deserve it after the weird year we’ve just come through? We’ve been jerked around by pandemic-related lockdowns, closings, shortages of goods and services, breakthrough infections, vitriolic and messy mask politics, and slowdowns (including our own) due to COVID precautions. It’s time to let it out—and what better time to give ourselves permission to do so than the holidays? I’m starting now to make this season as long, live-and-love-out-loud, generous and dynamic as I possibly can! A big part of holidaying is interacting with and caring for others, recognizing that for many the season brings unhealthy pressures. While there is no systematic review of increased mental health problems around the holidays, surveys suggest that people experience more stress, anxiety and depression in the period between Thanksgiving and New Year’s Day. Left unaddressed, these temporary signs and symptoms can develop into chronic mental health disorders. This month’s issue is intended to come to the rescue for us all because it addresses our cognitive and mental health. I am pleasantly surprised by how all the professionals represented here seem to be on the same page about how we can protect our brain and emotional well-being—and the tips they provide are all so basic, so within our own control. In our feature article, “Healthy Brain Strategies,” Linda Sechrist unpacks how good habits like eating a nutritious diet, exercising, reducing inflammation and stress in our lives, cultivating positive relationships and getting adequate sleep are shifting the paradigm about aging and cognitive decline. North Texas’ own Jerron Hill, M.D., also weighs in, adding my favorite thing—prayer—to his strategic recommendations in his health brief, “Pillars of Good Brain Health.” Not to be outdone, Dorsey Standish, CEO of Dallas/Fort Worth-based Mastermind Meditate, brings us timely, actionable strategies for mindfulness, which goes to the heart of the other’s recommendations about stress reduction. Reducing stress is probably my biggest and most consistent challenge. I often allow my stress level to be controlled by outside forces, rather than taking control of it myself. My go-tos here are our instruction manual—the Bible—and prayer, as Dr. Hill has espoused. I find my Creator’s words can control my stress animal 100 percent of the time. As we enter the holidays, I hope you will keep Natural Awakenings magazine—online or on paper—close by at all times. We work diligently and intentionally to fill its pages with basic, accessible, actionable information that will help you on your journey of living a healthier life on a healthy planet. Blessings until next month,

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How to Prevent Cognitive Decline

18 SACRED DANCE Moving into Divine Energy

20 DAVID CROW on the Healing Power of Medicinal Plants






Cereset in Plano Shows the Way


How to Buy Sustainable Furnishings

26 EAT WELL TO FEEL WELL Thanksgiving Fare that Boosts Mental Health

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Trot Like a Turkey for the YMCA


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he 54th annual Dallas YMCA Turkey Trot will be held at 8:30 a.m., November 25, at Dallas City Hall. Proceeds support the YMCA of Metropolitan Dallas Community Health programs for children, adults and families. There is also a virtual option. In-person activities include a 5K Run/Walk and 8-Mile Run. A Dog Trot is available for $15. Tot Trot registration for babies, toddlers and kids 5 years of age and under is $15 and includes a 100 percent cotton, long-sleeved participant shirt and race bib. Strollers are allowed on both the 5K and 8-mile courses. The certified 5K course starts at City Hall on Young Street, heads into Deep Ellum, travels through the heart of downtown on Main St, then ends back on Young Street in front of Pioneer Plaza and the Dallas Police Memorial. Sponsored by Children’s Health, Trot at Home allows those unable to attend the race but still want to support the YMCA to get the shirt. Location: 1500 Marilla St., Dallas. For more information and to register, visit turkeytrot.

GreenSource DFW Sustainable Leadership Awards


orth Texas environmental heroes will be recognized at 6 p.m., November 18, at the 10th annual Green Source DFW Sustainable Leadership Awards via Zoom online, hosted by Green Source DFW and its parent nonprofit the Memnosyne Institute. Nominations come from Green Source DFW readers. The winners are selected by a panel of judges from the North Texas green community. Categories are Environmental Science and Innovation—new products, business models or ideas benefiting the environment; Conservation Activist—preserving resources, wildlife and green space; Green Project or Program—profit or nonprofit; and Coke Buchanan Volunteer of the Year—outstanding volunteer service to a green cause or organization.

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Holiday Grease Drop-Off

The Wastewater and Treatment Education Roundtable, an educational partnership between the North Central Texas Council of Governments, municipalities and water utilities in the North Texas region, will conduct the eighth annual Holiday Grease Roundup from November 22 through January 10, 2022. Residents can drop off used fats, oils and grease (FOG) free of charge to be recycled. When FOG is poured down the drain, it hardens and builds up over time, leading to clogged pipes that are inconvenient and costly to repair, and even result in sewage backups into homes or sewage overflowing into streets and local waterways. If the sewer overflows, city crews shut down streets, tying up traffic and increasing expenses for both residents and the city. Find a map of locations online at DefendYourDrains

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health briefs

Pillars of Brain Health Include Prayer


rain health is influenced by many factors, and one of the most important is stress. How the body and brain respond to chronic, repetitive stress is called allostatic load. The brain is a very resilient organ, and neuroplasticity helps the brain to adapt to stress. None Pharmacological methods to enhance brain health include stress management, nutrition, exercise, sleep, prayer and socialization. Practicing mindfulness, yoga, cognitive behavioral therapy and dialectical behavioral therapy are just a few ways to manage stress. The brain is 60 percent fat, and science says that healthy fatty acids like omega-3’s should be a staple in our diet—decreased levels can cause depression and fast foods worsen it. Good food choices for brain health include almonds, peanuts, avocado and olive oil. We all know that exercise is good for the heart, but it is good for the brain, as well. Brain-derived neurotrophic factor increases with exercise and helps to elevate mood. Depletion of stress hormones like adrenaline and cortisol also combats depression and anxiety. Forty million Americans suffer from insomnia, and science reveals that having seven hours of restful sleep a night is advantageous for a healthy immune system and better mental focus, and avoiding dementia and Alzheimer’s. Neurotheology is a new field of research that seeks to make the connection in how spending time in prayer enhances frontal lobe activity and creates neuroplasticity in the brain. Socialization helps to sharpen cognitive skills and memory, as well as creating a sense of well-being. Jerron C. Hill, M.D., is the medical director of the Ketamine Health & Wellness Center, in Plano. For more information, call 972-2124341 or visit See ad, page 3. November 2021


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A reduction of just 200 calories a day combined with aerobic exercise four times a week produced greater weight loss and better heart health in obese, sedentary adults than exercise alone or a 600-calorie reduction plus exercise, reports a new study in Circulation. Researchers from the Wake Forest School of Medicine, in Winston-Salem, North Carolina, tested 160 adults ages 65 to 79. Those that combined exercise with 200 fewer calories a day lost 10 percent of their weight, about 20 pounds, over five months. They had a 21 percent average increase in the aorta’s ability to expand and contract, a key indicator of heart health. Measures of aortic stiffness did not change significantly for the exercise-only group or the 600-calorie-reduction-plus-exercise group. Weight loss was similar for both calorie-reduction groups, even though one group consumed nearly three times fewer calories per day.

Boost Kids’ Learning Abilities with Exercise yulianto poitier/

The right kind of exercise can help kids learn vocabulary better, suggests research from the University of Delaware. An article published in the Journal of Speech Language and Hearing Research reports that when 48 children between 6 and 12 years of age were taught new words before swimming, they scored 13 percent higher on a test of the words than children that did CrossFit-like exercises or colored pictures. Lead researcher Maddy Pruitt says that exercise is known to increase levels of brain-derived neurotrophic factor, a protein she describes as the “Miracle-Gro of the brain.” Swimming made a difference, she says, because it is an automatic movement, while the CrossFit exercises were new to them and required mental energy. 12

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A single dose of 100 milligrams of the compound L-theanine—the amount found in four cups of green tea—improved reaction times and working memory of men and women in new research from Japan’s Central Research Institute, in Shizuoka. In the doubleblind, placebo-controlled study, 69 adults that selfreported cognitive decline reacted more quickly to computer-generated promptings and answered more questions correctly after ingesting the compound compared to the placebo. anna pyshniuk/

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Eat High-Flavonoid Foods to Reduce Cognitive Decline Eating foods high in flavonoids—the antioxidant-rich plant compounds found in strawberries, oranges, peppers and apples—can reduce the risk of cognitive decline by 20 percent or more, reports new research published by the American Academy of Neurology. Researchers followed more than 78,000 people in their late 40s and early 50s for 20 years, asking them what they ate and to evaluate their cognitive skills. They found that those foods with more flavones, such as yellow or orange fruits and vegetables and some spices, reduced cognitive decline the most, at 38 percent—the equivalent of being three to four years younger in age. Anthocyanins, found in blueberries, blackberries and cherries, were associated with a 24 percent reduced risk of cognitive decline. “The people in our study who did the best over time ate an average of at least half a serving per day of foods like orange juice, oranges, peppers, celery, grapefruits, grapefruit juice, apples and pears,” says study author Walter Willett, M.D., a nutrition and epidemiology professor at Harvard T.H. Chan School of Public Health. “And it’s never too late to start, because we saw those protective relationships whether people were consuming the flavonoids in their diet 20 years ago or if they started incorporating them more recently.” trang doan/

health briefs

Live Healthfully to Mitigate Genetic Cancer Risk


Healthy lifestyle factors such as exercise, proper diet, low body mass index and abstinence from smoking and drinking correlate with decreased cancer incidence, even in those with a high genetic risk, according to a Chinese study published in Cancer Research. The researchers calculated and applied the genetic risks for 16 cancers in men and 18 cancers in women to genotype information from 443,000 citizens from England, Scotland and Wales registered in a databank. Notably, 97 percent of patients in the study had a high genetic risk of at least one cancer type. Among patients with high genetic risk, the five-year cancer incidence was 7.23 percent in men and 5.77 percent in women with an unfavorable lifestyle. That compared with 5.51 percent in men and 3.69 percent in women with a favorable lifestyle, effectively moving them into an intermediate risk category.

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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Renovating the Recycling Stream

Knock On Wood

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A Swedish method of building using cross-laminated timber (CLT) is emerging as a climate-friendly alternative to traditional, concrete-based construction. The foundation is cement, but multistory wooden structures of 13 floors and higher are possible. Using timber has environmental benefits in the form of lowered carbon emissions. Mathias Fridholm, director of Svenskt Tra (Swedish Wood), an industry organization, says, “Wood is in many ways an excellent material for building in dense cities, because we can prefabricate all the elements in factories instead of onsite.” Prefabrication speeds construction and reduces truck traffic. CLT is not only strong and light, it is breathable; it holds heat, but doesn’t need plastic layers to manage moisture like concrete, which also requires sand, a non-renewable resource that requires drudging seabeds. Managed forests are renewable and serve as a carbon storage facility. Anna Ervast Oberg, a project manager at Swedish real estate developer Folkhem, advises that just changing the structure of a building to wood from concrete would result in an immediate 50 percent reduction in emissions. “What we have to do now is to stop the emissions, very fast. This gives us a hint of where we should be focusing; where we can make the biggest difference.”

Americans use a single recycling stream in which everything goes into one bin to be sorted and cleaned at the designated collection point; a system that requires too much labor with less-than-stellar results. A study conducted by the South Korean SK Group asked 1,500 U.S. adults about sustainable packaging and found that 72 percent prefer products with easily recycled or reused packaging, but don’t understand what can actually be recycled. Forty-two percent were not aware that containers such as plastic bottles cannot be recycled without removing the label. When dirty and labeled recyclables are deposited with clean recyclables, they contaminate the whole batch, creating massive amounts of unnecessary waste. SKC Inc. has introduced Ecolabel, the first shrink sleeve label that doesn’t need to be removed from plastic bottles to be recycled. This removes the burden from the consumer and recyclers while making the process easier. Recyclops uses independent drivers to service recycling routes, creating income for locals and sustainable living options for residents. They’re innovating the recycling pickup process by using an Uber Eats-type phone app to enable the pickup of recyclables from areas that aren’t being serviced. courtesy of

Tree House

Wicked Wonders

The U.S. Department of Agriculture (USDA) has labeled cogongrass (Imperata cylindrica), a native plant of Southeast Asia, as one of the world’s worst invasive weeds. It’s banned as an invasive species by the Federal Noxious Weed Act of 1974, but a study published in the peerreviewed journal Frontiers in Ecology and the Environment by the University of Massachusetts Amherst discovered that this and about 1,300 other invasive plants are sold at garden centers, nurseries and other retailers. Lead author Evelyn M. Beaury, a graduate student in organismic and evolutionary biology at University of Massachusetts, says that she and her fellows found cogongrass was being sold by 33 outlets in 17 states. She notes, “This is a tricky case, because plant breeders are marketing a sterile cultivar, but research shows these plants are not completely sterile and can still become invasive.” According to the USDA, there are no known effective biological control methods. Beaury states, “While patchy state regulations definitely contribute to the widespread availability of invasive plants in the U.S., it’s clear we as a public also lack awareness about which plants are invasive and how they spread to new areas. If we want to continue to protect native ecosystems, regulators and managers need more resources to do so.” 14

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Banned Invasive Weeds for Sale

Storm Clouds

Love Bugs

Lake Urmia, in Iran, has decreased in size by 50 percent from 2,085 square miles in the 1990s to 965 now, and the Department of Environmental Protection of West Azerbaijan is concerned that it may disappear entirely. Scenarios like this are multiplying in the Middle East because the water table is becoming depleted. Persistent drought and high temperatures, in addition to poor water management and overuse, create a bleak outlook unless changes are made. A study by the Iranian Energy Ministry found the fate of the lake was more than 30 percent attributable to climate change. Iran, Iraq and Jordan extract copious amounts of water from the ground for irrigation, and Charles Iceland, global director of water at the World Resources Institute, says, “They’re using more water than is available routinely through rain.” In Iran, a network of dams used by the agriculture sector uses about 90 percent of the nation’s supply. “Both declining rainfall and increasing demand in these countries are causing many rivers, lakes and wetlands to dry up,” Iceland says. As areas become uninhabitable in the future, political violence may emerge over how to share and manage rivers and lakes. Transboundary usage must be regulated and monitored if there is any hope to resolve the crisis.

It may come as a surprise to most Americans, but people have been eating insects (entomophagy) for thousands of years, and they are part of the diets of more than 2 billion people. The United Nations predicts that this rapidly growing industry could be worth $6.3 billion by 2030, so bug-based products may soon appear in local stores. Although Western food markets have excluded insects in favor of animal-based protein, insect-based foods offer many health and environmental benefits, especially in light of the pressures from climate change. Insects produce 80 times less methane than cattle and use less space, feed, water, housing and maintenance. One pound of beef requires 1,850 gallons of water, one pound of chicken uses 500 gallons and one pound of crickets requires one gallon. Nestlé and PepsiCo are conducting research and development forays into the field, and smaller, nimble startups are making plans to introduce new products. Names to watch include Mighty Cricket, Illegal Oats, Jiminy’s, Aspire (Exo Bar), BeoBia and FarmInsect. Public acceptance is expected to be gradual.

The Food Revolution—Miniaturized egor kamelev/

courtesy of Google Maps

Water Shortage is a Global Problem

Kid Safe

Bye-Bye to a Nasty Pesticide aquir/

After a multiyear effort, the U.S. Environmental Protection Agency (EPA) has ruled that chlorpyrifos, a pesticide linked to neurological damage in children, including reduced IQ, loss of working memory and attention deficit disorders, can no longer be used on food. EPA Administrator Michael Regan cites the action as an overdue step to protect children and farmworkers from dangerous consequences of the pesticide. “EPA will follow the science and put health and safety first.” The ruling will take effect in February 2022. Patti Goldman, an attorney for Earthjustice, says, “Chlorpyrifos will finally be out of our fruits and vegetables.” The pesticide has been sprayed on crops such as strawberries, apples, citrus, broccoli and corn since 1965. Up until 2000, it was used to kill ants, roaches and mosquitos. The Natural Resources Defense Council notes that it will still be allowed for other uses such as cattle ear tags.

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healing ways

Healthy Brain Strategies How to Prevent Cognitive Decline

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by Linda Sechrist


healthy brain performs mental processes known as cognition, which is the acquiring of knowledge and understanding by means of thought, experience and the senses. This includes functions and systems such as memory, learning, language, problem solving, decision making, reasoning and intelligence. The aging process, a stroke or a brain injury can cause a mild to severe reduction in healthy brain functioning resulting in


Dallas Metroplex Edition

impaired memory and concentration, and difficulty in learning new things or making decisions that impact daily living. Functional medicine experts focused on preventive health care agree on the ABC’s for optimizing the brain and protecting against decline: eating a healthy diet, exercising, reducing inflammation and stress levels, balancing hormone levels, cultivating healthy relationships and getting enough restorative sleep. With their expertise, they are helping to shift the old paradigm of inevitable aging and cognitive decline into a new one based on the brain’s neuroplasticity. Harvard-trained neuroscientist Jill Bolte Taylor, author of the bestseller My Stroke of Insight and the recent Whole Brain Living, is a true poster child for demonstrating the brain’s neuroplasticity and ability to recover from a massive stroke. She writes about the congenital neurological brain disorder that became a problem when an arteriovenous malformation exploded in her brain’s left hemisphere. For four hours, she observed her brain functions systemically shutting down one by one. On the afternoon of her stroke, she could not walk, talk, read, write or recall any of her life. Eight years later, she was not only slalom waterskiing again, but also explaining to the world, “We are the life-force power of the universe, with manual dexterity and two cognitive minds. We have the power to choose, moment to moment, who and how we want to be in the world.” Devaki Lindsey Berkson, author of Sexy Brain, a hormone formulator and former researcher at Tulane University’s estrogen think tank, advises, “Most people think hormones are sexy, reproductive things and when they get older, they’re relieved that they don’t have to think about them. Not true. The body has a virtual physiological internet system. Hormones are the email signals to most cells. While the robustness of hormones and their signals affects lungs, gut, kidney and vocal cord health, it especially affects the brain. Balancing hormones with bioidentical hormones is one solution.” David Perlmutter, neurologist and co-author of Brain Wash, cites food as the biggest player in both brain and overall health in his books and PBS workshops. “Eating inappropriately causes intestinal permeability, resulting in inflammation, which in the brain, threatens good decision making—from deciding on the foods we eat to turning off our televisions at night, getting a good night’s rest, making sure that we exercise regularly and connecting with

other people. Not good for the gut are dairy products, alcohol, highly processed foods that are low in fiber, high in sugar and refined carbohydrates, as well as antibiotics,” he says, adding that meditation and exposure to nature are powerful ways of reducing inflammation in the body and brain. As explained by neurologist Dale E. Bredesen, author of The End of Alzheimer’s, stress leads to an increase in cortisol levels that can be toxic to our brains—in particular the memory—consolidating the hippocampus, one of the first structures affected by Alzheimer’s. Studies show that high stress levels can also contribute to brain fog, involving difficulty concentrating, forgetfulness and mental fatigue. The Bredesen Protocol, available from health practitioners and online, includes exercising, eating a plant-based diet, supplementing to reduce insulin sensitivity and optimize cognitive function, reducing both gut inflammation and exposure to toxins, treating pathogens and optimizing sleep., Cleveland Clinic’s Healthy Brains Initiative, is an online resource center with information on how to manage brain health and create a brain span that matches a life span. It offers six pillars of brain health as explained by brain health experts, including exercise, sleep, relaxation, mental fitness and social interaction. Supplementing for brain health should be done wisely, says Mark Hyman, author of Food: What the Heck Should I Eat? and director of functional medicine at Cleveland Clinic. He recommends at the very least taking a multivitamin and mineral supplement, omega-3, extra vitamins B3, B6 and B12, folate and a good probiotic that enhances the brain-gut relationship. Mastery of the ABC’s in kindergarten is required as the foundation of language and a lifetime of learning. Living the fundamentals for a healthy brain can result in a brain span that equals our life span. Linda Sechrist is a Natural Awakenings senior staff writer. Connect at

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SACRED DANCE Moving into Divine Energy

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by Marlaina Donato


eart-healthy dancing of all types is known to promote overall physical and mental health. When they are spirit-infused, forms like African, Middle Eastern, ecstatic and yoga-inspired kundalini dance offer us the opportunity to stay in shape while also fortifying the body’s intrinsic life force. Classes in these styles of dance, which are most often conducted barefoot, draw upon a deep cultural well and include the infectious heartbeat of live accompaniment. Just about anyone can find their own blissful groove when going with the flow is the focus. “In class, I choose to emphasize the feeling more than the step itself. The goal is always to get a spiritual release,” says Darian Parker, a Brooklyn-based West African dance teacher, professor and choreographer. “I always encourage my students to privilege ‘having a good time’ over succumbing to self-criticism from not perfecting a step.”

Modern Moves, Ancient Roots There are more than 3,000 ethnic groups on the continent of Africa, and each dance style has a purpose that is defined by its unique history. In the West African tradition, dances are designed to heal the individual and from the broader perspective, restore community. Parker, a faculty member of Cumbe: Center for African and Diaspora Dance, in Brooklyn, celebrates the culture and art of the Mande people. “In short, Mande dance trains your spirit just as much as it trains your body,” says Parker. “In many Mande cultures, the ground is thought to be the habitation of our ancestors, who are thought to animate our 18

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bodies when we dance. In this way, you can think of dance as a ritual technology that renews our connections with those who came before us.” While an African dance class encourages high energy and joyous expression, ecstatic dance can be a portal to self-discovery and connectedness. Springboarding from ancient societies worldwide, modern ecstatic dance is freeform and hallmarked by trance or tribal beats. “Ecstatic dance has offered me a portal to my subconscious, my spirit, my deep knowing. It’s a way to, as Gabrielle Roth, the creator of 5Rhythms, put it, ‘Get out of my head and into my body,’ and in my body there is wonderful wisdom,” explains Heidi Sheldon, a seasoned ecstatic dancer and licensed counselor in Stroudsburg, Pennsylvania. “Your spirit knows what to

do when it hears and feels the rhythms. You just need to allow your body to follow.”

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Belly of Bliss, Heart of Light Middle Eastern dance is comprised of many dance styles—folk and tribal, classical and most widely known, belly dancing. In ancient times, the latter was practiced in rituals for fertile harvests and women’s fertility, including physical preparation for childbirth. In 2017, a pilot study published in the Journal of Bodywork and Movement Therapies showed that belly dance improves depressive symptoms, fatigue and quality of life in women with breast cancer. “Belly dancing is a tantric form of dance that empowers women to release shame and accept and love themselves and their bodies just as they are. The movements open us to pleasure and sensual bliss in our very own skin. In this way, it is very healing and therapeutic,” says Banafsheh Sayyad, a Persian dance artist and founder of the Dance of Oneness Academy, in Los Angeles. Sayyad’s movement, a fusion of Persian and Middle Eastern dance, flamenco, contemporary dance and meditative whirling, is deeply connected to an ancient feminine ethos. As a teacher, she brings the Sama—the dervish (pronounced “darvish” in Persian) dance of the Sufis historically reserved for men—into the hands of women.“In the traditional Sama, the right arm is extended up toward the sky with the palm facing up,” she says. “The left arm is extended out with the palm facing down toward the Earth. In so doing, you transmit and emanate the light you’ve received into the world through your heart. So, this dance is about becoming a channel for light and love in the world.” In essence, stepping into any dance class can be good for the soul. Sayyad reminds us, “Every movement and dance style, if done with the intention of surrendering one’s sense of separateness into an experience of the greater or dissolving one’s identity as a drop of water into the greater ocean of oneness, can be sacred.”

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Marlaina Donato is an author and recording artist. Connect at November 2021


wise words

energies in forms that plants provide; our physiology, respiration and metabolism is a mirror image of photosynthesis. We have complete biological dependency on plants in every moment; understanding this is the basis of reverence for nature, which is ecological spirituality, the only long-term solution to the environmental crisis we have created through lack of sensitivity and appreciation of our place in the biosphere.

David Crow on the Healing Power of Medicinal Plants by Randy Kambic

photo by Simone Anne

How is self-care changing to empower people?


avid Crow, author of In Search of the Medicine Buddha, among other books, is a foremost expert in botanical medicine and other natural health applications. As a teacher, telemedicine consultant, researcher, certified master herbalist, aromatherapist and acupuncturist, he has studied Chinese, Tibetan, Ayurvedic and Western herbal medicine for more than 30 years. He is a strong advocate of the safe use of herbs and essential oils, and installing gardens in public and private spaces. As one of the first medical pioneers to use essential oils and aromatherapy in clinical practice, integrating them into comprehensive treatments, he is also the founder of Floracopeia Aromatic Treasures. 20

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Why do you feel humanity needs to reconnect a sacred relationship with plants? For our survival as a species. Plants created the biosphere over hundreds of millions of years, including the ozone layer, the oxygen in the atmosphere, the fertility of the soil, the regulation of the seasons and the foundation of the food chain. From those conditions, higher life was able to emerge and evolve: Humans emerged from conditions created by plants. Since we cannot live directly on soil and sunlight as plants do, the structure and function of the human body are designed so that we can extract those

The doctor/patient paradigm is changing in many ways as a result of the internet, availability of natural medicines and awareness of the limitations and dangers of pharmaceutical drugs. The availability of nutraceuticals and herbal products from around the world has created a golden age of natural medicine, but has also brought widespread confusion from the overwhelming amount of information combined with marketing of products. People are asking more about drugs and prescribed procedures; they are seeking natural alternatives, and in many cases, either reducing or eliminating their need for pharmaceutical drugs. This change is an important step toward greater health consciousness, which is linked directly to other aspects of creating a healthier society, like the increased demand for organic food that’s driving more organic agriculture.

Why are cultural medical systems inseparable from spiritual and meditative practices? Classical medical systems such as Chinese and Ayurvedic medicine, along with indigenous and shamanic uses of plants for healing, have evolved and are inseparable from the spiritual practices of their cultures. For example, Chinese medicine evolved from and with the same philosophical roots and practices as qigong and Taoist alchemy, and Ayurveda emerged from and in turn influenced yoga, tantra and Vedic philosophy. The significance of this is that medical

practices were used both for healing the body and to support yogic and spiritual practices, and vice versa. Now we have modern scientific research confirming the health benefits of spiritual practices such as meditation and prayer, but more importantly, traditional medical systems remind us that there is an ultimate spiritual goal that is higher than mere physical health.

What is your view on the resurgence of psychedelic plant medicines for healing? All plants have healing properties and also have potential dangers and toxicity, depending on how they are used. The psychoactive plants, specifically the entheogens (those that awaken the perception of divinity) have been used in ceremonies and mystery cults throughout history for healing conditions of body, mind and spirit, but those traditions have always been under the care of highly trained and experienced priests, priestesses and shamans. The experiences while under the influence of these plants are highly dependent on the container of the environment, the cultural mythologies, the ritual, its leaders and the other people present in the ceremony, and it can be highly unpredictable with both good and bad outcomes. The use of these medicines at higher doses is an excellent opportunity for deep inner transformation, exploration of consciousness and appreciation of the visionary realms that are available to us, but like all intensive spiritual endeavors, requires preparation, orientation and guidance. Using these plants at lower doses, like microdosing daily with psilocybin mushrooms for treating depression and anxiety, offers great benefits for some people without the risks of the psychological, mental or emotional disruptions that can occur at higher doses. For more information, visit or Randy Kambic, in Estero, Florida, is a freelance editor and writer.

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November 2021



The Healing Power of a Hug by Marlaina Donato

jason stitt/


hen we were children, a hug helped to take the sting out of a skinned knee or quell first-day-of-school jitters. In adulthood, hugs are not as plentiful or practical; many people lack partners or loved ones, and the gesture—both giving and receiving—is too often labeled as sentimentality. As we continue to move through life with pandemic restrictions, hugs can feel risky at a time when we need them the most. A hug elicits a powerful shot of neurotransmitters like oxytocin, serotonin and dopamine, and we don’t necessarily need another human to reap the benefits. Wrapping our arms around a breeze-swept tree in the backyard or on a hiking trail can lower heart rate and set our brains abuzz with feel-good endorphins. Earlier this year, the forestry service in Iceland invited people to cuddle up to trees to offset COVID-19 isolation and get in a good dose of forest bathing. Scientific research, including a study from Carnegie Mellon University, backs what unapologetic huggers have always known: Even the most casual embrace can help to lower stress, boost immunity

and promote a better night’s sleep. Cuddling up with a stuffed animal is a part of everyday life for 43 percent of American adults, with men taking the lead. Befriending a plush toy is part of some trauma recovery programs and has a soothing effect on those navigating the dark waters of grief, loss and chronic anxiety. Snuggling up under a warm, weighted blanket is also akin to a hug, and has benefits much like the real thing. Holding and being held strengthens the body’s defense systems, as well as romantic partnerships, friendships and our relationship with ourselves. Opening our arms can foster the spiritual discipline of not only giving, but receiving—a vital requirement in self-care. In a time of chaotic uncertainty, isolation and change, hugs can be medicine; they can also be a powerful metaphor and reminder to remain open, willing and beautifully human.

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Marlaina Donato is a mind-body-spirit author and recording artist. Connect at

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business spotlight

Holistic Cereset Technology Balances the Brain by Sheila Julson


ost of us have our teeth cleaned regularly by a dentist or go to a gym to maintain heart and cardiovascular wellness. A healthy body requires maintenance, and so does the brain—the master control center of the body. Sonya Howeth owns the Plano location of Cereset, a wellness company that uses non-invasive brain balancing technology to help the brain free itself from stuck, limiting patterns. As a licensed Cereset tech coach, she observes that many people want alternatives to medication and are seeking holistic ways to halt brain aging and cognitive decline. Howeth notes that the neurological community’s research is discovering that neuroplasticity, a term that describes the brain’s ability to activate and adapt, is key to preventing a lot of age-related diseases. While healthy diets, exercise, stress management and proper sleep help brain function, Cereset’s patented BrainEcho neuromodulation process can help improve the brain’s neuroplasticity, without pharmaceuticals. “Our technology is different from other biofeedback/neurofeedback methods in that we don’t diagnose or try to cause an effect on the brain. We understand the brain is the master control and has the ability to heal itself. Our technology provides a ‘digital mirror’ so the brain can see itself,” Howeth explains. “When the brain sees stuck neuropathways, it gets to work creat-

ing new neuropathways to overcome those limitations and rebalance communication between the lobes of the brain.” Cereset staff act as facilitators of the technology and monitor the process as the brain rebalances and resets. Howeth emphasizes that the brain does all the work, as opposed to Cereset coaches or the technology doing something for the client. Clients relax in a zero-gravity chair, lean back with a blanket and get comfortable. Cereset coaches turn down the lights

resolve issues such as insomnia, stress, post-traumatic stress, anxiety, depression, anger, problem solving, lack of focus and memory. Cereset technology is being studied at the Wake Forest School of Medicine Department of Neurology, the Womack Army Medical Center and Uniformed Services University for helping veterans with post-traumatic stress disorder. Howeth’s goal is to help clients understand brain health, and because it is fluid—everyone experiences stress and trauma from time to time that can disrupt brain balance—clients can return for a ‘tune-up’. “I like to help my clients know what it’s like to have a balanced brain. When they go through the process with me, they know how good it feels and how it feels to

and put sensors on their head while sensors read the brain’s frequencies. “Our technology will take those brain frequencies and match frequency through sound. We play the sound back into the client’s ears so they hear their brain in real time. The brain recognizes that as a picture of itself and gets to work rebalancing itself.” There are five areas that Cereset coaches will track: mood, sleep issues, stress, energy and cognitive functions like focus, problem solving, memory and ability to learn. A naturally balanced brain can help

be your best again,” Howeth concludes. “It helps people get in tune with themselves, and they can learn to recognize when imbalances occur. It’s all part of healthy brain maintenance.” Cereset Plano is located at 1033 E. 15th St., in Plano. For more information, call 214892-2273 or visit See ad, page 9. Sheila Julson is a freelance writer and regular contributor to Natural Awakenings magazine. November 2021


green living

Eco-Decor for the Home How to Buy Sustainable Furnishings


by Sandra Yeyati


hile comfort and beauty are clear priorities when shopping for furnishings, sustainability and health should be, too. By asking the right questions and doing a little up-front research, consumers have the power to appoint their sanctuaries with non-toxic, ecologically responsible items that are built to last and won’t pollute the environment. According to the Sustainable Furnishings Council (SFC) (, 80 percent of the environmental impact of any product comes from the materials used to make it, so it’s vital to ask about all of the material components in a piece of furniture.

Sustainably Harvested Wood Because it is long-lasting and sturdy, wood can be an excellent, eco-friendly material. The most important consideration is that it hasn’t contributed to deforestation. SFC Executive Director Susan Inglis recommends third-party certification to confirm that wood was sustainably harvested in ways that preserve the forest’s ecosystem and benefit nearby communities. The Forest Stewardship Council ( issues one of the industry’s most coveted independent certifications. Reclaimed wood is another Earth-friendly option. “Perhaps the tree was cut down decades or centuries ago and made into a building, and now it’s being used to make a piece of furniture,” explains Inglis. A third sustainable choice is wood from a plantation that was 24

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established more than 25 years ago. “While it is not sustainable to convert natural forests to plantations today because you’re losing biodiversity, wood from long-established plantations is considered sustainable,” she says, adding that in those settings, new trees are planted to replace those harvested.

Non-Toxic Textiles According to Inglis, the most environmentally sound textiles are made of natural fibers like organic cotton, linen, hemp and wool, which are long-lasting and can be recycled into new textiles. Synthetic fibers are petroleum-based and much less desirable. Textile manufacturing practices can also be environmentally problematic. “Look for certification that they’re not polluting waters or using toxic dyes,” says


unfortunately. So, making things out of our plastic waste is good.” Robinson, on the other hand, refuses to use any plastic in her handmade, allnatural furniture. “Plastics are a non-biodegradable, petrochemical product,” she says. “They’re polluting everything. The plastics industry is so insidious. Anything we can do on any front to pull away from petrochemicals in every aspect is good.”

Aimee Robinson, owner of EcoBalanza, an organic furniture boutique in Seattle. She points to the Global Organic Textile Standard ( as a reliable organization which identifies producers of natural fibers that are organically grown without pesticides, while also considering the social and environmental impacts of their production systems.

Volatile Compounds and Unhealthy Chemicals The SFC has identified five classes of chemicals commonly found in furniture that have been linked to cancer, endocrine disruption and immune impairment: volatile organic compounds like formaldehyde found in paints and finishes; flame

retardants; fluoridated chemicals used in performance fabrics; antimicrobials; and polyvinyl chloride, known as PVC or vinyl. Inglis recommends that consumers ask about the potential presence of these chemicals when shopping for furniture and avoid them if possible.

Recycled Plastic Recycling plastic to make furniture is trending, and that’s a plus, according to Inglis. “The best thing would be to avoid making anything out of plastic,” she says. “Plastic is a huge environmental problem, and our use of it continues to go up, especially in the COVID era. Only a small percentage of it is being recycled, leaving a lot of it to break down into microparticles,

Price and Durability “Well-made furniture can get expensive, but you’ll have to replace cheap furniture because it’s not built to last. What’s cheap in the beginning is expensive in the end, because it’s not taking into account the cost of having to replace it or the cost of cleaning up an environment that gets more and more filled with junk,” says Robinson, who also recommends looking for well-made vintage pieces that can be restored and brought back to life. “I recommend that you spend the most budget you have on a quality product, because that sofa, if it’s made well, can be reupholstered over and over again,” says Robin Wilson, a New York City designer and founder of Robin Wilson Home. “By keeping that sofa, you’re being eco-friendly to the world because it is not going into a landfill.” Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@





November 2021


conscious eating

Eat Well to Feel Well thanksgiving fare that boosts mental health by Christy Ratliff




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cross America, people of all ages are struggling with mental health issues. Nearly one in five people is living with a mental health condition, and the number of people seeking help for anxiety and depression is skyrocketing, reports Mental Health America. According to the organization’s 2021 State of Mental Health in America Report, suicidal thoughts are increasing among both adults and children, and 9.7 percent of youth is experiencing severe major depression compared to 9.2 percent last year. The highly contagious COVID-19 Delta variant has only exacerbated these mental health challenges. The hope and help we seek may be as close as our own kitchen. Accumulating research shows that a diet rich in highly processed foods may increase the risk of developing or worsening various mental health conditions. But a nutrient-based diet rich in fresh fruits and vegetables; omega-3 fatty acids; nuts, seeds and legumes; whole grains, fresh herbs and spices; fish and olive oil, may help to support and enhance mental health. We can start this Thanksgiving by serving up healthier, nutrient-rich options to alleviate anxiety and depression, stabilize mood and promote mental health and wellness. “The gut/brain connection helps us understand the food/ mood connection,” explains Dr. Uma Naidoo, a Harvard-trained nutritional psychiatrist, professional chef, nutrition specialist and author of the national bestseller This is Your Brain on Food. “The enteric nervous system—that is, the nerves supplying the gastrointestinal tract—totals over 100 million neurons and communicates directly with the brain, or central nervous system, by way of the vagus nerve, which is responsible for our ‘rest-anddigest’ response. “It’s also vital to note that the gut contains the highest number of serotonin receptors, and the gut itself produces all the neurotransmitters that are also made in the brain, including serotonin, often called the happiness hormone. In turn, these neurotransmitters are implicated in sound mental health or potential problems when they are deficient.” “What we eat affects mental health in many ways,” adds Amy Spindel, a functional holistic nutritionist in Plano, Texas, and founder of “Nutrient deficiencies can cause poor neurotransmitter production. Insufficient vitamin B6, folate and vitamin B12 can be implicated in depression and anxiety

symptoms, as they are all needed for various stages of neurotransmitter production, especially serotonin, dopamine and GABA.” “Traditional sugary, high-carbohydrate foods promote unstable blood sugar and selectively feed inflammatory gut microbes,” Spindel says, suggesting that we skip the typical foods many of us associate with the holidays such as pecan pie, marshmallowtopped sweet potato casserole and canned cranberry sauce. “Blood sugar fluctuations cause the body to scramble in an attempt to re-regulate glucose, which may mean spikes of cortisol or adrenaline, as well as insulin. The end result can be depression and anxiety from excessive stress hormones and a glucosestarved brain.” But making such changes, particularly during the holidays, isn’t easy. “If the thought of changing up the traditional Thanksgiving menu gives you pause, you are not alone—and this is why I believe in adding in habits (and in this case, dishes) which have a positive ripple effect on our bodies and our brain, allowing for a self-sustaining cycle in our lifestyle,” advises Naidoo. “As a nutritional psychiatrist, I feel that we are more emotionally nurtured by a feeling of abundance in ‘adding’ new Thanks-

giving dishes than thinking about this as ‘excluding’ foods,” she notes. “For example, tossing a fresh, folate-rich spinach and arugula salad with bits of antioxidant-rich strawberries, crisp roasted chickpeas and omega-3-rich olive oil adds color, flavor and a plethora of mood-nourishing ingredients to the dinner table. Even adding extra veggies to existing dishes, such as allicin-rich garlic to green beans or extra celery and fresh herbs to stuffing, adds in powerful phytonutrients with gut-loving fiber.” “Thanksgiving favorites that are ample in neurotransmitterproducing nutrients include turkey, shellfish, sweet potatoes and acorn squash, asparagus, leafy greens, oranges and green beans,” Spindel adds. While it’s true that we cannot control a global pandemic or solve the mental health crisis in America with positive thinking alone, we can minimize our feelings of powerlessness and despair by making small but significant dietary changes—not just on Thanksgiving, but every day of the year. Christy Ratliff is a professional health and wellness writer based in Central Florida.

Feel-Good Recipe Ingredients Some study-proven foods to enhance mood found in the following recipes include: n Pistachios. These tree nuts, which are actually

seeds, are rich in healthy fats, vitamins and minerals. According to a Pennsylvania State University study, eating pistachios may reduce the body’s response to daily stress.

all images via

n Honey. A National Institutes of Health study

shows that the nutrients in raw honey may enhance mood and help with insomnia. It’s also rich in antioxidants, which contain anti-inflammatory properties that help protect the brain. n Fresh herbs. Sage provides natural anti-anx-

iety properties, while thyme and rosemary are rich sources of micronutrients and flavonoids, shown to protect against inflammation in the brain, a key factor in major depressive disorder. n Apples. Nutrient-rich apples are a good source of

quercetin, a plant flavonoid, which studies suggest may be beneficial for mental health.

n Green beans. An excellent source of vitamin A, green beans

help fight inflammation and support the nervous and immune systems. They are high in folic acid, a B vitamin that studies have shown to potentially lower the risk of depression.

n Tomatoes. Several studies show that regular con-

sumption of tomatoes may help ward off depression.

n Olive oil. Multiple studies show that low levels of olive

oil, in conjunction with a Mediterraneanstyle diet, has a positive impact on mental health and brain function.

n Cornmeal. Naturally gluten-free, cornmeal is an

excellent source of folate, an important B vitamin. Research from the National Institutes of Health suggests that those with low levels of folate are more likely to experience depression.

n Raisins. A great source of vitamin B, raisins can help the

brain produce serotonin, an important neurotransmitter for reducing many anxiety-related symptoms.

November 2021


Goat Cheese Appetizer with Honey, Fig and Pistachios 1 medium, fresh goat cheese log (about 11 oz) ¼ cup roasted pistachios, chopped ¼ cup honey (this recipe calls for 2 Tbsp; others call for ¼ cup) 1 to 2 Tbsp fig spread Healthy selection of whole-wheat crackers, vegetable chips, etc.

photo by Christy Ratliff

Spread chopped pistachios on a small plate. Roll goat cheese in pistachios to coat sides and top. Transfer to a serving tray and sprinkle whole pistachios on top and around the cheese. Drizzle honey over and around cheese log. Warm fig spread for 5 to 10 seconds in a microwave. Drizzle spread over cheese log or half of cheese log, as desired. Serve with whole-wheat crackers or chips. Courtesy of Susan Randall. For more information, visit

Buzz’s Fresh Herb and Apple Sage Stuffing

photo by Christy Ratliff

1 loaf bread, toasted (whole wheat (WW) or half WW, half French bread) ¼ cup unsalted butter 2 cups celery, chopped 1 large yellow onion, chopped 1 to 2 cloves garlic, chopped (to taste) 3 Granny Smith apples, chopped, with skin on ¼ cup sage leaves, chopped ¼ cup fresh rosemary, chopped 1 to 2 Tbsp fresh thyme, chopped 2½ cups reduced sodium vegetable or chicken broth 2 eggs 1 to 2 tsp salt to taste (may substitute nutritional yeast or fresh dill)


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Preheat oven to 350° F. Grease a large, 2-to-3-inch-deep casserole or baking dish. Toast bread and cut into 1-inch cubes. Set aside. Melt butter in a large pan. Add celery, onion, garlic, apples and fresh herbs. Stir to mix and cook until softened, about 10 to 15 minutes. Remove from heat and cool. Beat eggs in a large mixing bowl. Add bread cubes and apple/vegetable/ fresh herb mixture into the egg mixture. Add broth and salt (or nutritional yeast or fresh dill) and mix well. Spoon stuffing into prepared casserole dish. Cover with foil and bake for 30 minutes. Uncover and bake for 20 to 30 minutes more or until goldenbrown crust forms. Remove from oven, uncover and cool. Courtesy of Buzz Spence. For more information on fresh herbs for emotional health, visit

Greek-Style Green Beans (Fasolakia Lathera) ⅓ cup olive oil 1 onion, chopped 1 lb green beans 1 medium potato, sliced (¼-inch thickness, cut in half) 3 medium tomatoes, grated, or 12 to 15 oz chopped tomatoes ¼ cup parsley, chopped 1 tsp sugar ½ tsp salt Fresh pepper

photo by Christy Ratliff

In a medium pot, heat olive oil on low to medium heat. Sauté onion until softened. Add potatoes and heat for 2 to 3 minutes. Add beans and mix with olive oil until coated. Add tomatoes, parsley, sugar, salt and pepper. Mix well. Add just enough hot water to cover the beans halfway. Cover and simmer for about 40 minutes, or until beans are soft and most of the liquid is absorbed. May be served as a side dish for four people or a vegetarian/vegan entrée for two. Courtesy of Elena Paravantes, RDN. For more information and Mediterranean recipes, visit

Seluisauganasda Cherokee Cornmeal Cookies Here’s a creative, nutritious way to celebrate indigenous tradition during the holidays while also being mindful of mental health.

photo by Christy Ratliff

¾ cup softened butter ½ cup organic brown sugar 1 egg 1 tsp vanilla 1½ cups flour ½ cup cornmeal 1 tsp baking powder ¼ tsp salt ½ cup raisins (Other versions of this recipe include nuts and dark chocolate pieces.) Preheat oven to 350° F. Spray cookie sheet with nonstick cooking spray and set aside. Using a wooden spoon, mix butter and brown sugar in a large mixing bowl. Add egg and vanilla. Stir until smooth. Add flour, cornmeal, baking powder and salt. Add raisins. Mix well. Drop dough by rounded teaspoonful onto baking sheet. Bake 12 to 15 minutes or until slightly golden. Makes about 2 dozen small cookies. Courtesy of La Potosina. For more information, visit November 2021


Lemon Cake 2 cups all-purpose flour 1 cup sugar ¾ cup brown sugar 1 ½ tsp kosher salt ½ tsp baking soda ½ tsp baking powder 1 ¼ cups Pompeian Light Taste Olive Oil 1 ¼ cups whole milk 3 large eggs 1 ½ Tbsp grated lemon zest ¼ cup fresh lemon juice ¼ cup Limoncello Optional garnishes: powdered sugar, Meyer lemon zest, dried sweetened lemon rings Heat the oven to 350° F. Oil an 8” x 12” x 2”-inch pan with Pompeian Light Taste Olive Oil and line the bottom with parchment paper. In a bowl, whisk the flour, sugars, salt, baking soda and powder. In another bowl, whisk the Pompeian Light Taste Olive Oil, milk, eggs, Meyer lemon zest, juice, and Limoncello. Add the dry ingredients; whisk until just combined. Pour the batter into the prepared pan and bake for

60 – 75 minutes, until the top is golden and a cake tester comes out clean. Transfer the cake to a rack and let cool for 30 minutes. Run a knife around the edge of the pan, invert the cake onto the rack and let cool completely, 2 hours. Sprinkle with powdered sugar and lemon zest right before serving. Courtesy of

Sugar Cookies with Orange Glaze For the Cookies 2 cups all-purpose flour 1 cup cake sugar 1 tsp baking powder ½ tsp baking soda ½ tsp salt ½ cup Pompeian Light Taste Olive Oil 2 tsp vanilla extract ½ tsp almond extract 2-3 Tbsp unsweetened milk of choice For the Glaze 1 cup powdered sugar 2-3 Tbsp fresh orange juice 1/8 tsp salt Preheat oven to 350° F. Lightly grease a baking sheet. In a large bowl, add flour, sugar, baking powder, baking soda and salt. Stir to combine. Add Pompeian Light Taste Olive Oil, vanilla extract and almond extract. Stir until a crumbly dough forms. Add 2 Tbsp milk of choice; stir until a soft dough ball forms, adding more milk if needed. Place the dough ball onto a lightly floured surface. Roll out the dough until it is ¼-inch thick. Using a circular object such as the lid of a jar, cut out cookies; place onto the baking sheet. Repeat until all the dough is used 30

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up. Bake for 8-10 minutes; do not overbake or they will be too crispy. Set aside to cool. In a small bowl, add powdered sugar, 2 Tbsp juice and salt. Stir until a thick glaze forms. Add more juice if needed to thin out the glaze or add more powdered sugar if needed to thicken it. When the cookies are cooled, glaze the cookies. Top with slices of orange or blood orange and a pinch of sugar! Courtesy of

Nature’s Virus Killer

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healthy kids

Mindfulness for Stressed Teens School Programs Teach Healthy Coping Skills by Erin Lehn


een stress levels often rival those of adults, concludes data collected by the American Psychological Association in 2017. This is especially true these days with the influx of social media expectations, political unrest and a global pandemic to contend with. Other daily pressures—such as relationship turmoil, bullying, academic challenges, unstable home lives and mood disorders—can add to the stressors. With all of these pressures, it’s no wonder many teens often tune out and turn toward their devices, getting fixated on other people’s lives or compulsively recording their own experiences, but not fully living them. 32

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A wealth of research has demonstrated that one of the most beneficial ways to help teens navigate the ups and downs of these tumultuous years is through mindfulness education. A randomized clinical trial published in the Journal of Consulting and Clinical Psychology in 2009 was one of the first studies that provided evidence of the effectiveness of mindfulness-based stress reduction treatment of adolescents. Since then, there has been no shortage of research findings proving its benefits. “In a nutshell, mindfulness is about being keenly aware of your life, in the present, versus the automatic tendency to ruminate about the past or worry about the future,”

says Gina Biegel, CEO and founder of Stressed Teens, a Campbell, California, business that has been disseminating mindfulness-based programs tailored to adolescents since 2004. “It’s noticing your thoughts, feelings and physical sensations in the present moment without harmful judgment.” “Mindfulness is a practice in the art of aligning your energy, mindset and emotions,” says Tris Thorp, the San Diego-based author of Healing Your Heart and a Chopra Center-trained leadership coach. “When teens acquire the skills to better navigate what’s happening in the moment, they’ll have more opportunity available to them because they’re calm, centered and grounded.”

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ence of what works in the classroom. They are also long-term mindfulness practitioners, giving them a unique perspective of how mindfulness can be used and taught effectively in school,” says Shackleford.

“The best moments come when a teen realizes their own wisdom, sees it emerge and is able to grow stronger as a result,” says Jem Shackleford, head of curricula for Mindfulness in Schools Project (MiSP), a leading nonprofit provider of mindfulness training for schools in the UK and internationally. According to Biegel, a regular mindfulness-based practice helps rewire the brain when people focus on pleasant, beneficial and positive experiences. “For survival purposes, our brains are naturally wired to the negative, aka ‘negative selection bias’,” she says. “Thankfully, we can train our brains to be more tilted to the positive. In fact, just thinking of a positive memory for 12 seconds can create a benefit for your well-being.” While there are multiple approaches to weaving mindfulness practices into a school setting, here are two highly effective practices. n Certify teachers in mindfulness training so they can deliver the materials directly to their students. “MiSP curricula are produced by educators that have many years of experi-

n Implement a school-wide approach. Stressed Teens offers online mindfulnessbased groups and one-on-one therapy and coaching sessions for teens, as well as professional instructor certifications and the Whole-School Mindfulness-Centered Social-Emotional Learning program. This approach, in which an entire school participates for a calendar year, is especially beneficial because everyone is going through the program at the same time. “Typically, schools complete two lessons per week to fit the curriculum into one semester or one lesson per week to spread learning over two semesters,” Biegel says. While teens can learn and practice these techniques alone, a whole systems approach that involves the family, school and community has been shown to have the biggest impact. “A teenager with a mindfulness practice can have a beneficial effect on other members of the household. However, there needs to be support from every angle in a teen’s environment for it to be sustainable,” says Thorp. “There’s so much evidence-based research and measurables that demonstrate how impactful these programs are in schools and communities. There’s a clear reduction in acting out, reduced conflict, and more participation and engagement.” “Think of the ripple effect of possible benefits if the whole community and systems a teen are in are also learning and practicing mindfulness,” says Biegel. “Mindfulness-based methods also include and affect positive human values like gratitude, kindness, generosity, self-care, compassion and acceptance. Youth, parents and educators can all benefit from that.” For more information, including free mindfulness-based resources, visit Stressed, and Erin Lehn is a frequent contributor to Natural Awakenings magazine.

10 Mindfulness Tips for Teens 1. Stop what you’re doing and count your breaths to 10. 2. Devote your awareness to more of

the pleasant and beneficial moments in your day.

3. Accomplish only one task at a time. You will be more productive than if you split your attention to multiple tasks. 4. Start a daily gratitude journal. Each day, consider the big things you’re grateful for, like your family, friends, health or home. Also, don’t forget the little things you’re thankful for, such as a cup of coffee or a hug. 5. Get some form of exercise every day. Even a 15-minute walk can do wonders for the mind. 6. Spend time outdoors enjoying nature.

Notice the power of grounding by paying attention to your feet on the ground.

7. Begin a daily mindfulness practice. Start with 10 minutes and work your way up. 8. Commit to a nourishing self-care routine with a caveat to set incremental goals you can accomplish. You do not have to overdo it. 9. Acknowledge the positive qualities of your family, friends and others in your inner circle. Let them know how much they mean to you. Let them know you see them and hear them. 10. Carve out daily enrichment time

such as learning an instrument or creating artwork. Bring mindful attention, paying notice to your five senses, to anything you do in your daily life. Tips courtesy of Gina Biegel, CEO and founder of Stressed Teens; Jem Shackleford, head of curricula for Mindfulness in Schools Project; and Tris Thorp, author and coach. For more helpful mindfulness tips, click on the Stressed Teens Toolbox link at, visit and November 2021


Use Mindfulness Techniques to Combat Stress by Dorsey Standish and Amanda Dominguez


mericans are more stressed out than ever, according to recent data from the American Psychological Association (APA). In 2021, the average reported stress level for U.S. adults is nearly six on scale of 10, which is significantly higher than the national average of four-point-nine on a scale of 10 in 2019. Increasing stress levels likely have to do with multiple factors, including increased anxiety around the ongoing COVID-19 pandemic, rising political and social divides and the challenges of working from home with little division between work and home life. However, the effects of stress don’t just affect the adult population. In addition to the omnipresent threat of COVID-19, young people are experiencing an increase of pressure to juggle school, sports, college admissions, and peer and family relationships, along with balancing their increasing connectivity to technology and social media. A recent APA survey found that teens experience stress levels higher than the average adult. This finding is significant, because stress is a major instigator of mental health conditions. It is estimated that 10 to 20 percent of adolescents globally now experience mental health conditions, and 50 percent of all mental health conditions begin by the age of 14. Given these alarming statistics, 34

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we must find ways to protect ourselves and our children against stress, overwhelm and mental illness. Research suggests that one way kids, teens and adults can mitigate the effects of stress and improve their overall well-being is through mindfulness; the practice of paying attention to the present moment with curiosity and openness. Recent studies extol the benefits of mindfulness for reducing stress and anxiety levels, encouraging positive emotions, and bolstering social connections and emotional intelligence— which are good habits for all of us to form. Mindfulness can be practiced individually or as a family. Here are some mindfulness strategies to support stress resilience, mental health and overall well-being. Name it to tame it: Taking the time to notice and name how we are feeling is a key skill of mindful awareness that can promote healthy emotional processing. Once we’re aware of what’s happening within, we can engage in proactive steps to feel better, like taking a few moments to breathe or pausing and feeling our feet on the ground. Do one thing at a time: In the age of 24/7 connectivity, we are all used to multitasking. Unfortunately, multitasking not only decreases productivity, but also creates a false sense of anxiety and panic in the brain. Try the radical practice of singletasking to promote calm and focus.

Cultivate mindful community through mindful listening: Taking time to check in with close family, friends and people in the community can bring a sense of connectedness. Take a moment to ask someone how they are doing and listen wholeheartedly to their response though open and engaged body language. Practice mindful gratitude: Research suggests that practicing gratitude can have a powerful effect on wellness, including managing symptoms of anxiety and depression. Take a few minutes a day to practice gratitude by writing in a journal, sharing one thing we’re grateful for around the dinner table or even creating a gratitude group text with friends or family to share what we’re grateful for each day. Start small: Practicing these mindful strategies daily for short periods of time is more powerful than occasional long practices. Select a regular time for a brief practice that suits our schedule and practicing mindfulness will be just as habitual as brushing our teeth. Dorsey Standish, MS, and Amanda Dominguez own Mastermind Meditate, a mental wellness firm based in Dallas. For more information, visit Master

business spotlight

Finding Holistic Resiliency in the Healthcare World by Sheila Julson


yn McCright is a registered nurse, an adult and gerontological nurse practitioner and a nursing consultant. Occupational stress and burnout among health care workers inspired her to form Advancing Holistic Health, an online school that offers courses in the Resilience Paradigm to registered nurses and licensed health care professionals. The Resilience Paradigm is a psychological approach that supports the mental wellness of health care workers by showing them how to live in the present and develop a better understanding of how they create their own experiences of life. Through the resilience principles, McCright says that nurses and licensed health care professionals, especially since the onset of the pandemic, can recognize stress and use common sense to get in touch with their inner wisdom. Medical journals including Harvard Medical School’s Harvard Health Journal and Nature Reviews Neuroscience document how long-term stress can adversely affect the brain, leading to interference with cognition, attention and memory. “When you’re in the middle of a stressful situation in the emergency room or in the intensive care unit, that inner wisdom is always available to all of us,” explains McCright. The Resilience Paradigm consists of an 80-hour continuing education program for nurses to become nationally board certified as a nurse coach. Other licensed health professionals can receive a health coach certificate. The program allows nurses to coach

other nurses and the general public. McCright says they are particularly focusing on health care professionals now because the need is so great. Despite the tumultuous year of 2020, McCright believes gifts to the health care community will be revealed through the contacts and connections made, along with a better understanding of their work practices. “Our most recent presentation to nurses was titled Understanding Our True Nature. In that lies a way for us to understand that life is really very simple, but we made it very complex. We do better by simply going directly into our own wisdom, and for each of us that will be slightly different, but individuals will find that is our next step in every situation.” McCright equates finding tools for lifelong learning through insight to learning how to walk—one step at a time. “It’s about balancing while at the same time moving forward. It takes a while, but once we master it, it will be lifelong learning for us.” She notes that the National Institutes of Health surveys found that certified nurse coaching improves job satisfaction, interpersonal relation-

ships and improved personal health. During the last year-plus, McCright notes there’s been a lot of hostility against healthcare workers by the public, but it’s also shown that health care worker-to-patient relationships are all about human-to-human connection. “Healthcare workers know not to take it personally, because we’ve encountered sick people all of our lives, and sick people are often not happy people,” she says. “But what we see are peoples’ frustration with the larger picture, politically and economically, being taken out on us. But through resilience, we learn how to reduce stress.” Gallup polls over the past decade have ranked nurses to be the most trusted, ethical and honest among all professionals. “Nursing is finally being recognized for what it is—a very valuable part of infrastructure in regard to services,” she says. “It’s never been a better time to be a nurse or a licensed health professional. It’s our time. The public is waking up to the value of our services. We’re honoring ourselves in that, as well.” For more information about Advancing Holistic Health, call 254-751-7111 or visit See ad, page 9.

November 2021



Dallas Metroplex Edition

Four Steps to a Good Death by Ronica O’Hara



n his deathbed, Apple founder Steve Jobs looked for a long time at his children, his sister and his wife, then moved his gaze to the space behind them. “Oh wow! Oh wow! Oh wow!” he gasped. No one can know for certain what he was experiencing, but his words point to the deep, mysterious potential of our final hours—the awareness of which can transform our life long before its end. “An awareness of dying, of death, can wake us up to life. It helps us live a life that’s rich and full and meaningful. When we deny the truth of dying, we live less wholeheartedly, less completely,” says Frank Ostaseski, founder of the pioneering San Francisco Zen Hospice Project and author of The Five Invitations: Discovering What Death Can Teach Us About Living Fully. The pandemic has 51 percent of us thinking more about our own mortality, a survey shows. The subject of death has been slowly opening up in America: TV programs like Six Feet Under and Alternative Endings: Six New Ways to Die in America present dying and grief more realistically; thousands of small conversational gatherings called “death cafes” are being held each year; people are designing their own funerals and choosing green burial sites; and the field of “death doulas” is emerging to help families navigate the legal and emotional shoals. Half a century after the release of Elisabeth Kübler-Ross’ seminal book On Death and Dying, palliative care to ease pain is offered by two-thirds of American hospitals, and Medicare funding for end-of-life hospice care has grown tenfold over the last two decades. Yet for many, death remains the last taboo—85 percent of us have not discussed our last wishes yet with loved ones. Thousands of studies in the emerging field of experimental existential psychology have found that when reminded subconsciously of death, people tend to drive faster, drink harder, smoke more and get meaner to out-groups in attempts to lower their anxiety. But when we look death squarely in the face, that anxiety recedes, the research concludes. Gratitude, self-honesty and the humility of recognizing our place in the larger whole are also proven antidotes. With less fear, we are better able to take the proactive, concrete steps that ease our passage—getting clear on our values and desires, having important conversations, attending to final decisions and opening to our spiritual process. Although death has its own ways and means, these four processes can make it more likely we will die as we would like to. November 2021


Defining What We Value “Deeply consider what your priorities in life are,” says Tarron Estes, founder and CEO of The Conscious Dying Institute, in Boulder, which has trained more than 6,500 doulas since 2013. “Ask yourself, if I had only three months to live, what’s important to me spiritually, emotionally, physically? What do I still need to do or say?” She recommends Stephen Levine’s book, A Year to Live, for exercises and meditations for that process. “Don’t wait until the time of your dying to discover what it has to teach you,” advises Ostaseski, who has sat beside more than 2,000 hospice patients in their last hours. “When I’m with dying people, the things that are important to them are not their spiritual beliefs, but are more about relationships—‘Am I loved? Did I love well?’ Those two questions are useful inquiries now. They help us to discover where value and meaning can be found.” By applying our values to the dying process, we can start sorting through options. Do we want to die at home or in a hospital? What medical procedures will we accept or decline? What measures do we want to be taken to sustain our life? Who do we want to be at our side? And what do we need to say before that time? Having Important Conversations As daunting as the

prospect of an end-of-life talk with family and friends may seem, it can start with simple words like “I want to talk with you about something important to me.” Without spelling out our desires, death can become inadvertently medicalized: Nine in 10 of us say we want to die in our homes, but only two in 10 do. “The default systems are all to treat, treat, treat, until someone finally says, ‘No,’ so many people end up on a high-tech conveyor belt to the ICU,” says award-winning journalist Katy Butler, author of The Art of Dying Well: A Practical Guide to a Good End of Life. Among people that undertake such talks, 73 percent describe the experience as positive, reassuring and productive. A downloadable Conversation Starter Guide ( provides practical guidance for these critical conversations.

Attending to Medical and Burial Decisions Taking care

of business—the paperwork aspects of death known as advance directives—spares loved ones from having to make tough decisions later. A last will and testament precludes pain and infighting among family and friends. A living will specifies what treatments are wanted under what conditions. A medical power of attorney designates a trusted person to make medical decisions if a patient is not capable. A Do Not Resuscitate order approved by a doctor means emergency medical workers are less likely to give CPR, which frequently causes trauma and broken ribs in elderly or frail patients. Either cremation or a burial can be decided upon; environmental options such as a forest burial in a wooden casket can be explored. Local hospice options can be surveyed in advance; nonprofits generally are rated better than profit-making groups.

Opening to the Spiritual Process Whether or not we have

religious beliefs to carry us through waves of loss and sorrow, death can spur spiritual insight. “In dying, we withdraw from our outer circles and come into the inner circles of our lives—the relationships that matter most to us,” says Ostaseski, who has worked 38

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four decades with hospice patients. “There’s a growing silence that has us becoming more contemplative and reflective. Our sense of time and space changes and we enter into a kind of free flow. The boundaries we have lived by begin to dissolve, and we start to feel ourselves as part of something larger—not as a belief, but as a natural occurrence. Often people realize themselves to be more than the small, separate self they had thought themselves to be.” Joan Tollifson, a Zen-trained spiritual teacher and author of Death: The End of Self-Improvement, concurs: “When the future disappears, we are brought home to the immediacy that we may have avoided all our lives. With no future left to fantasize about, the focus of attention may finally be fully on right Now, the only place where our life ever actually is. Really getting that ‘This is it,’ there may be a sudden recognition of the absolute preciousness and wonder of every simple ordinary thing and of the people around us, just as they are, with all their flaws and foibles. Old grudges and resentments often melt away, and love shines through. “All the things which may have been part of our self-image—independence, physical strength, cognitive sharpness, good appearance and so on—have either disappeared or are rapidly collapsing, which invites the discovery that none of that really mattered, that what we truly or more fundamentally are is not dependent on any of that. “The greatest gift we can give to a loved one who is dying,” says Tollifson, is to “simply be present, listen, follow your heart, trust the process. Everything else will follow from that. There’s no right or wrong way.” It can be difficult to know what to say to a loved one near the end, but hospice workers recommend five phrases that have deep healing potential, even if a person seems unconscious: “I love you,” “Thank you,” “Please forgive me,” “I forgive you,” and “Goodbye” or “Until we meet again.” As Butler points out, the first four phrases can be said any time in our lives. Increasingly in hospice care, loved ones are encouraged to sit with the body after the death, touching it, sharing stories, perhaps gently bathing it and dressing it in favorite clothes. “Touching the body, feeling the coolness, makes the death real to the family,” Ostaseski says. “Research shows that people that went through that process still grieved, but they were able to be with the emotion and not be overwhelmed by it.” Facing the reality of death—as hard and heartbreaking as that can be—can free us to truly live life, said Jobs. After his terminal cancer diagnosis, he told Stanford students in a commencement address, “Remembering that I’ll be dead soon is the most important tool I’ve ever encountered to help me make the big choices in life. Because almost everything—all external expectations, all pride, all fear of embarrassment or failure—these things just fall away in the face of death, leaving only what is truly important. Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart.” Health writer Ronica O’Hara can be contacted at OHaraRonica@

natural pet

Honoring the Loss of a Pet Simple Ways to Grieve and Heal


by Marlaina Donato


rench novelist Anatole France’s sentiment, “Until one has loved an animal, a part of one’s soul remains unawakened,” rings true for anyone that shares a love story with a beloved pet. Whether we lose a cat, dog, horse, bird or lizard, the final parting can be quite emotional. Society supports us with empathy and rituals of closure when we suffer the loss of a human love, but grieving an animal companion can be a uniquely silent passage. Surrendering fully to the mourning process, creating a joyful ceremony and celebrating the life of a loved one invites healing and solace.

Sacred Grief The animal-human alliance is hallmarked by the absence of emotional baggage, and is therefore capable of provoking grief that equals or exceeds losing a close relative. “This is a deep bond that is never judgmental on how we look, spend money or what we do for a living, as long as we love and nurture. And, in return, we receive undying, unconditional love,” says Pam Baren Kaplan, a pet loss grief counselor and life coach in Chicago. Diane Stout, a pet parent and retired dog groomer in Paupack, Pennsylvania, knows the impact of this unconditional love, especially through life’s changes. “Long after a spouse has died and family have moved away to other lives and preoccupations, the family pet remains the faithful dinner or TV time companion,” she says. “A cherished pet is often the last true companion.”

Cancelling appointments or taking time off from work after a pet’s passing does not connote emotional weakness. “Treat yourself with the same kindness you would show another person going through this difficult time,” advises Cheryl Wyatt, a certified grief companion at Lap of Love Veterinary Hospice, a national network of veterinarians that provides compassionate end-of-life care. “Allow yourself the time to do your mourning work. Tears are cleansing. If they happen to come 10 hours or 10 years from now, you have permission to shed them.”

Compassionate Transitions Loving an animal until the last goodbye includes relieving their suffering to the best of our ability. In-home euthanasia can November 2021


make a heartbreaking time more bearable for both pet and owner. “Providing beloved pets euthanasia at home differs from a clinical setting because it allows them to remain in their safe, happy place. At home, the veterinarian can greet the pet family and provide the loved one’s peaceful passing wherever they are most comfortable—a favorite bed or spot on the couch—surrounded by all those who love them most,” explains Wyatt. Pet funerals are becoming more common, and ceremonies are as unique as the animal remembered. Stories, poetry and memories can be shared by family and they can include a living memorial such as a tree planted in the animal’s name. Stout, also an accomplished artist, finds joy in painting her pets that have gone and suggests “a scrapbook of pictures and memories, because a look back at puppy or kitten pictures can bring an instant smile.” Kaplan agrees, “Creating what I refer to as ‘a legacy of love’ can be done by the entire family or by one person. This is a book that you put together with favorite photos of your pet and journal the story around the photo. This is a great way to include family member’s memories from their perspective.” Choosing a unique, handmade vessel for ashes can honor an animal. Mary Jane Panebianco, owner of SpiritpetShop on, was inspired by the passing of a co-worker’s dog. “At the time, I worked

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in a mixed media art gallery, and she had one of our ceramic artists create her dog Sandy’s memorial urn. It was beautiful and so well done. I did some research on the pet industry, and everything I found was so commercial and mass-produced. I knew pets and their owners deserved another option.” Panebianco works with a small number of award-winning American artisans and accepts custom orders for handcrafted urns. “Many of my pet parents have told me how having a beautiful memorial for

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Marlaina Donato is an author and recording artist. Connect at

Advice for the Bereaved Cheryl Wyatt, of the Lap of Love Veterinary Hospice, recommends:

your beloved pet. Leave it up for as long as you like.

n Set aside some time each day to be alone in a quiet place to give yourself space to grieve.

n Continue to speak to your loved one, sing to him/her whatever brought you joy in being together.

n Honor the memories.

n Wear a piece of jewelry that bears your pet’s name or contains a small amount of his/her remains.

n Write out your emotions freely in a journal; compose a poem or letter to your pet. n Light commemorative candles in his/her honor. n Create a memory table—include all of the things that remind you of

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their beloved pet helps them make peace with their pet’s passing. It’s the last thing you will do for them.” In the beginning and in the end, it’s all about the love. For Stout, it’s what animals teach us. “To play and dance often, to give unconditional love, loyalty and friendship, to find joy in the little things, and that life is too often short.”

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n Join an online group or meet in person with other people that are going through the mourning process. n Don’t let people that don’t grasp the depth of the human-animal bond tell you how you should feel.


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Dallas-Tarrant-Rockwall counties

calendar of events WEDNESDAY, NOVEMBER 3


Conservation Summit – 9am-5:30pm. A unique annual gathering hosted by Texan by Nature that focuses on bringing conservation and business leaders together for rich, impact-focused dialogue and networking. Features a mix of in-person attendance (see website for cost) and a free virtual option. George W. Bush Presidential Center, 2943 SMU Blvd, Dallas.

Virtual TRACs Summit – Nov 8-9. 9am-4pm. Provides educational opportunities for students, faculty, staff and community members on 5 specific SDGs that address hunger, health, education, inequality and climate change. Free. Register: u7dx5ppz.


Virtual: Dallas Sierra Club General Meeting – 7-8:30pm. Dallas Sierra Club colleague, Collin Yarborough, discusses his new book, Paved Away: Infrastructure, Policy and Racism in an American City. Via Zoom. More info:

Virtual Sustainability Summit – 9am-4pm. Theme: Social Responsibility: Cultivating Civic Engagement. Conference examines the idea that citizens have a social responsibility to make a positive contribution to their community. And it offers suggestions for how to make that contribution. Free. Register:

SATURDAY, NOVEMBER 6 Global Village Market – Nov 6 & 7. 10am-4pm, Sat; 12-3, Sun. An outreach of Greenland Hills United Methodist Church. A church member brings in a non-profit they work with or are passionate about. Whether they are selling items or asking for donations, the non-profit has a table at GVM. All money goes to that non-profit with GHUMC keeping none of it. Free admission. Greenland Hills United Methodist Church, 5835 Penrose Ave, Dallas. events/9104.


FRIDAY, NOVEMBER 19 Hike with a Naturalist: Nocturnal Animals Night Hike – 6-7:30pm. Many animals are active at night while we are sleeping. Learn about those animals hiking through the forest searching for wildlife. $15/person. Elmer W. Oliver Nature Park, 1650 Matlock Rd, Mansfield. Pre-registration required: Tinyurl. com/xwejnj8j.


Online Trees for North Texas – 6pm. This seminar series, taught by experts from Rooted In, covers a wide variety of landscape and gardening topics each year. Free. More info:,

Campfire Cookout – 5-6:30pm. Revel in a winter’s evening by a roaring fire. Make s’mores, stargaze, sing and listen to the stories behind the common constellations. Preregistration required for all ages, including parents. $17/person. Katherine Rose Memorial Park, 303 N Walnut Creek Dr, Mansfield. Preregistration required:




Chocolate & Wine Annual Reception – 5-7:30pm. Network with other women that work in the environmental green industries. Bring a bottle of wine and make a memory. Free. OIG (Office Interiors Group), 430 S Main St, Grapevine. Register:


Hike with a Naturalist: Animals in Winter – 6-7:30pm. Learn about how animals survive in the wintertime. Search for animal nests, tracks and wild animals exploring the forest. $15/person. Elmer W. Oliver Nature Park, 1650 Matlock Rd, Mansfield. Pre-registration required:

Webinar: Landscape Design Basics – 10am-12pm. Learn basic design principles, plant placement and

ongoing events

sunday 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. Car 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. 972-2489126. Vegan Sunday Brunch at Spiral Diner – 9am3pm. Vegan diner and bakery since 2002. Sunday brunch features vegan pancakes, tofu scramble, breakfast quesadillas and organic mimosas. 1314 W Magnolia Ave, Fort Worth & 1101 N Beckley, Dallas. 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: Dynamic Meditation – 10-11am. One of the active meditations compiled by Osho. Breath, jump, scream and shout, let it all go, then be in the bliss of silence and stillness. Cosmic Cafe, 2912 Oak


get a sneak peek of the newest trends so you can “do it yourself” and save big. Free. Register:

Dallas Metroplex Edition

Lawn Ave, Dallas. 214-521-6157.

727 S Floyd Rd, Richardson. 972-432-7871.

Celebration Service Live – 11am. Meditation, music and lessons on YouTube live: Unity on Greenville Dallas, TX or Love offering. Unity on Greenville, 3425 Greenville Ave, Dallas. 214-826-5683.


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. 214-238-2433. Chakra Sound Meditation – 5-6:30pm. Includes chakra sounds and breathing techniques. Cosmic Cafe, 2912 Oak Lawn Ave, Dallas. 214521-6157.

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,

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. DallasMedi

Hatha Yoga – 7-8pm. A gentle hatha yoga geared for all ages and levels with a special focus on breathing, meditation and a specific intention each sequence. Cosmic Cafe, 2912 Oak Lawn Dr, Dallas. 214-521-6157. Meditation Mondays via Zoom – 7-8pm. Meditation Mondays focuses on the practice and the experience of various forms of medi-

tuesday Daily Harvest – 10-10:30am. Also Thurs. Join our horticulture team as they harvest fresh and seasonal produce in the garden. Included with garden admission or membership. Dallas Arboretum, 8525 Garland Rd, Dallas. Details: Online: Ananda Yoga Sadhana Practice – 5:157:30pm. Also Thurs. Time to recalibrate and center through this transformational practice based on the yoga teachings of Paramhansa Yogananda. Ananda Dallas Meditation & Yoga Center, 4901 Keller Springs Rd, Ste 103, Addison. 972-2489126. 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.

Online: Metaphysics and Meditation – 7-8:30pm. Manifestation and mysticism: 2 sides of the spiritual coin. Let us practice 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. 972-866-9988.

withdraw from the external and begin the journey within 15-min guided meditation. $10/session.


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

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. FirstMethod Dallas Vegan Drinks – 6:30pm. Meets the 2nd Thurs each month at various veg-friendly locations for fellowship. Currently postponed.

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:

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.

classifieds Fee for classifieds is $1 per word per month. To place listing, email content to Deadline is the 10th of the month.

wednesday 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.



friday Online: Friday Meditation Happy Hours – 5:30-6:15pm. Sessions begin every hour. Release stress with breath and gentle movements as you

ORGANIC PLANT-BASED SUPPLEMENTS - Get Greens Powder, Oil Blends, Clay, Herbal Teas, Electrolytes, Colon Cleansers & More. See Special Offer for Samples. 954-459-1134

calendar of events WEDNESDAY, NOVEMBER 3 Webinar: Food Waste Composting – 12-1pm. Learn to use specialized red worms to compost your plant-based food waste. Also held in-person, 7-9pm. Free. Via Zoom. Register: LiveGreenIn

Chickasaw History and Culture – 10am. With Wilson Seawright, Archivist with the Chickasaw Cultural Center in Sulphur, OK. Examine Chickasaw history and incorporate some comments relating to Native American influences in North Texas. Free. Via Zoom. Hagerman National Wildlife Refuge, 6465 Refuge Rd, Sherman. 903-786-2826. Registration required:


SATURDAY, NOVEMBER 6 Virtual 2021 Neighborhood Summit – 8:30am12:30pm. Theme: Resilience: Strengthening Neighborhood Livability. Will educate and equip neighborhood leaders with the tools needed to enhance the quality of life in their neighborhoods. Free. More info & to register: NTXNeighbor

Meadow Bird Walk – 7:30-9:30am. Birders of all skill levels welcome. A variety of birding habitats explored, and an excellent cross section of North Texas bird species can be counted. Free. Connemara Meadow Nature Preserve, South gated entrance, behind intersection of Bass & Roberta drs, Plano.

SATURDAY, NOVEMBER 13 Bird Walk – 7:30-10:30am. Join an expert birder as we explore prime birding locations on LLELA’s nature trails. Ages 10 & up. $5/vehicle. Lewisville Lake Environmental Learning Area,

Dallas-Tarrant-Rockwall counties

tation. Free. Unity of Dallas, 6525 Forest Ln, Dallas. 972-233-7106.

201 E Jones St, Lewisville. Registration required: 972-219-3550 or

Texas Recycles Day – 8:30am-12pm. City of Plano residents can drive through, drop off and donate household items to our community and local non-profit organizations. Chase Oaks Church parking lot, 281 Legacy Dr, Plano. For details: 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.

November 2021


Denton-Collin-Grayson-Cooke counties

SATURDAY, NOVEMBER 20 A Chance to Hike – 10am-12pm. Free guided nature walk for members of the Special Needs community will take place along the wide and level crushed-granite surface of the Cottonwood trail. Lewisville Lake Environmental Learning Area, 201 E Jones St, Lewisville. Registration required: 972-219-3550 or

NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email 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.

FRIDAY, NOVEMBER 26 Primitive LLELA – Nov 26-27. Spend a night out at LLELA with our guidance and our gear. Learn the basics from setting up your tent to preparing dinner over an open flame. $25/person; $5/vehicle. Lewisville Lake Environmental Learning Area, 201 E Jones St, Lewisville. Registration required: 972-219-3550 or

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 for the exact dates and times as they change each month or call 469-344-6484.

lage), 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.

tuesday 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:

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


Dallas Metroplex Edition

Mystic Mandala Meditations – 6:30-7:30pm. Guided by Vijay Moksha. A non-denominational mindfulness practice to evolve consciousness; to go beyond the mind using the mind itself.

live your saturday healthies Life on a Health Plan

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.


ongoing events

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.

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.

monday 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 (si-

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.

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 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.


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community resource guide


Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide email to request our media kit.





14330 Midway Rd, Ste 205, Farmers Branch 214-417-2260 Named “Best Acupuncture in Texas” 2019 and “Best Acupuncture in Addison” 2019 and 2020, Beachside offers holistic treatments on a sliding scale of $45$65 for new patients and $30-$50 for follow-ups so that everyone can heal with Chinese medicine. Relax in our beachthemed clinic while the needles do their work.


Iva Peck, LAC, DOM 5924 W. Parker Rd, Suite 100, Plano 75093 972-473-9070 ICFOM.COM Over 35 years of clinical experience in TCM. Integrating functional medicine and homeopathy in women’s health and fertility; Identifying fertility issues in both male and female. Pioneer in treating fertility issues since the mid 1980’s in this area. Extensive background enables me to help with pre and postnatal care and overall maternal health.


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


Dallas Metroplex Edition

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.


Dr. Zhangping Lu, DC, LAc, MD (China) 425 Maplelawn Dr, Ste 101, Plano 75075 972-519-8488 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 21.

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 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.


2540 Walnut Hill Ln, Dallas 75229 800-637-8337/214-902-2429 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.


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 21.

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

11600 Welch Road, Dallas 214- 363-6311


1601 South Lamar, Dallas 214-378-1824 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. See ad, page 19.

If the only prayer you ever say in your entire life is thank you, it will be enough. ~Meister Eckhart


Market opens every Saturday, from 8am to noon, April 17th through September 25th, plus 3rd Sat. of Oct, Nov, and Dec. Located in west parking lot of Saint Michaels Church. Local vendors and growers with 100% of products grown or made by them. Vendors adhere to CDC safety protocols. Masks provided; social distancing required.


713 County Road 610, Farmersville 972-658-0291 A Texas licensed Grade A Raw Milk Dairy providing raw cow milk, raw goat milk, kiefer, homemade chocolate milk, craft raw chocolate, coffee sauces, coffee milk, buttermilk as well as cage-free eggs, pastured chicken, and seasonal vegetables are also available. You can taste milk before buying. Follow product availability and farm happenings on our Facebook page.


3525 William D Tate Ave, Grapevine 76051 817-416-6600 Nature’s merchant since 1946, providing organic gardening expertise and supplies, plants for our Texas climate, pet supplies including a choice of raw diets, wet meals and kibbles; landscaping design and installation, classes, unique gifts, and the best customer service this side of DFW. Check out our events and weekly promos.



13 Locations in Dallas-Fort Worth Metroplex 888-286-4603

415 State St #800, Richardson 75082 Dr. Toni Engram 469-676-2777

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.

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 22.



LESLIE ALLEN. 982-284-0709 Sedera is a non-profit Medical Cost Sharing community offering an innovative non-insurance approach to managing large, unexpected health care costs. Member contributions are protected in FDICinsured accounts, members save significantly while sharing with others; people helping people is the central focus. Medical cost sharing communities have existed for 40+ years. Call now for free consultation.


NORTH HAVEN GARDENS 7700 Northaven Rd, Dallas 214-363-5316

Serving Dallas since 1951, NHG has grown into one of the most respected hortiStart cultural Your establishments Victory Garden in North Texas by serving for a Lifetime of Health Wellness our customers with& quality and value. Offering gardening and plant education, concierge services, DIY classes, video library, gifts and more. See ad, page 2.

Plant For Fall Harvest:

Dr. Jeffrey Davies 8222 Douglas Ave, Suite 810, Dallas 214-363-7777 Offering non-toxic, healthier, metal free, crowns, bridges and implants. Practicing biomimetic, tooth-conserving Dentistry, we can help avoid root canals and eliminate the need for crowns. Mercury filings are removed safely and we offer convenient office hours with after work appointments. Experience a pampering environment in our centrally located office. Call our concierge now to schedule an appointment. See ad, page 5.

Dr. Philip Kozlow Dr. Josh Rowell 5050 Quorum Dr, Suite 300, Dallas 972-458-2464 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 21.


Dr. D. Brock Lynn 6190 LBJ Freeway #900, Dallas 972-934-1400 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, page 50.

Direct Seed Outdoors (O), Start Seeds Indoors (IN) Through August 15: Winter Squash by seed (O) Black Eyed Peas by seed (O)

HEALTH CARE August 1 - August 25: Broccoli by seed (IN)

Brussels Sprouts by seed (IN)


BAYLOR SCOTT & WHITE HEALTH Cabbage by seed (IN) Cauliflower by seed (IN) Okra by seed (IN)/(O) CARE SYSTEM Corn by seed (O) Black Eyed Peas by seed (O) Cucumbers by seed (O) 1-800-4BAYLOR August 1 - September 15: Kohlrabi by seed (IN) Pinto Beans by seed (O) Snap Pole Beans by seed (O)

Dr. Yoon Chang 3550 Parkwood Blvd, Bldg E, Ste 101A, Frisco 972-242-2040

Snap Bush Beans by seed (O)

Swiss Chard by seed (IN)

Yellow Bush Beans by seed (O)

Zucchini Squash by seed (O)

We believe all human body parts have a specific function. Our teeth and our bite are no exception. We aim at restoring the masticatory organ function so it may support life and radiate a beautiful smile. Our comprehensive orthodontic care includes conventional metal, Insignia, Damon Clear and Invisalign braces,TMJ dysfunction therapy, Sleep apnea treatment and more.

Southern Peas by seed (O)

We have a network of cancer treatment centers 7700 Northaven Rd. Dallas, TX 75230 214-363-5316 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.

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


Dr. Becky Coats, DDS, MAGD, LVIF, FIDIA, FAACP 2631 Ira E Woods Ave, Grapevine 817-481-6888 Instead of focusing just on your teeth, we also look at dental issues connected with other health problems you may be having. We collaborate with Thermography, Lymphatic Drainage, and Osteopathic Medicine practitioners. Call today for TMJ Pain Relief, Sleep Apnea, Frenuloplasty(Tongue Tie), Biological Dentistry, Physiologic Orthodontics, Headache Relief, Mercury Fillings Removal, Metal Free Ceramic Implants.

November 2021




The premier school of nurse coaching, offering the cutting edge of health care through the Resilience Paradigm. AHH is a nurse coaching program that meets the continuing education requirements for nurses to apply for national or international certification in nurse coaching and/or holistic nursing through the American Holistic Nurses Certification Corporation. See ad, page 9.


3535 Victory Group Way, Suite 305, Frisco 972-324-3480 Our focus is integrative pediatrics, which we practice through a combination of traditional, complementary, alternative and holistic approaches to provide the most effective and least invasive way to treat your child. Whether your child is healthy and you’re looking to help them reach their full potential, or sick and you’re trying to find the cause, our team is here to help.


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. See ad, page 7.

INTEGRATIVE MEDICAL DR. DEBORAH BAIN, M.D, Healthy Kids Pediatrics 4851 Legacy Dr, Frisco 972-294-0808

We bridge the gap between alternative and traditional approaches to medical treatment. Teaching principles of good nutrition and prevention of disease and offering a full range of services, including unique ways of determining how to optimize your child's health, including food sensitivity testing, allergy testing, nutritional evaluation testing, which are not offered in traditional medical practices.


Dallas Metroplex Edition


Kotsanis Institute of Functional Wellness 2260 Pool Rd, Grapevine 817-854-1655


Taking a different approach to medicine. We offer a patient-centered approach to health that combines the best of traditional and complementary functional medicine with nutrition called integrative medicine. We'll listen to your goals, draw a roadmap to help you achieve your goals, and guide your every step to a symphony of health.

Feeling restless, disconnected from yourself, others and the world? Empowering you to find answers from within, I work with a wide range of clients helping you reach a higher level of personal and professional growth, allowing you to choose to see the world in a new way. Live life with more joy, aliveness and worthiness.

ENVIRONMENTAL HEALTH CENTER DALLAS Dr. Elizabeth Seymour, MD 8345 Walnut Hill Lane, Suite 220, Dallas 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.


Dr Lida Aghdam, MD 4819 State Highway 121, Ste 14, The Colony 7155 Colleyville Blvd, Ste 101, Colleyville 817-488-7878 Offering natural treatment of common medical conditions using functional holistic, nutritional medicine. Specializing in bioidentical hormone treatment, weight gain, high cholesterol/blood pressure, thyroid issues, fibromyalgia, arthritis, constipation, IBS, leaky gut, depression, anxiety. We believe many medications are temporary relief of more in-depth medical problems that we determine and treat with serious nutritional attention.


Dr. Jerry Tennant MD, Medical Director 35 Veranda Lane, Ste 100, Colleyville 972-580-1156 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. See ad, page 4.

Debra Rossi 817-925-2999


Niti Shah 3365 Regent Blvd., Ste 130, Irving TX 75063 972-514-7956 Chronic diseases like obesity, diabetes, heart disease, autoimmunity have reached pandemic levels. My goal is to shift our attention away from “disease management”—to addressing the root cause of these conditions with a nutrition, supplementation and lifestyle change. As your health guide I will show you the effectiveness of simple, back to basics functional medicine approach. See ad, page 13.


9901 Valley Ranch Pkwy East, Ste 1009 Irving 972-580-0545 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, userfriendly 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. See ad, page 4.

PHARMACY ABRAMS ROYAL COMPOUNDING PHARMACY 8220 Abrams Rd, Dallas 214-349-8000 4904 W. Park Blvd, Plano 972-599-7700

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.



5502 Ben Davis, Sachse 972-984-8946

CELEBRATION RESTAURANT 4503 West Lovers Lane, Dallas 214-351-5681

The original farm-to-table restaurant in north Food You Can Texas, including catering and takeFeel Good About! out Dallas’ Market. With a full -serORIGINAL vice bar, we celebrate farm-to-table restaurant years ofFresh serving afford• Localdelicious, • Sustainable able, locally sourced food. We offer gluten free alternatives, clean water raised salmon and sustain• Local, free-range, 100% grass-fed ably raised seafood, cagebeeffree poultryRanch and 100% from Springerhill No antibiotics ever,in vegetarian grass fed beef. Come in •today, order or take-out. fed, cage-free chicken from See ad on back cover. Perdue Farms • Verlasso salmon raised in the clean waters of Patagonia

Restaurant - 214-351-5681 | 4503 West Lovers Lane Dallas, Texas 75209 Catering - 214-351-2456 • Market - 214-352-0031


As Celebration continuesDALLAS to serve delicious, affordable and locally sourced food, CONCORD CHURCH we want to thank our friends and customers for your loving and loyal support!

6808 Pastor Bailey Dr, Dallas 214-331-8522

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 Mid-week service is Wednesdays at 7:00pm. Reverend Bryan L. Carter, Senior Pastor.


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.



Offering drug-free treatments, antiaging medicine, holistic anesthesia, and blood testing for early diagnosis of cancer in healthy pets. We focus on natural wellness, detoxification, and vaccine alternatives. We happily accept new patients and continue to help those referred by other doctors, especially those with "untreatable/incurable" diseases that respond well to our unique natural medicines.

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

“Our goal is to offer our community high-quality wellness services in an exceptionally comfortable and healing environment. We know that time-honored healing traditionsMassage, 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.

YOGA CRESCENT YOGA STUDIO & ECO-BOUTIQUE Dawn Harris, RYT500 306 W Ave F, Midlothian 214-817-8597

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.

Natural Awakenings Goes Digital! We are SO excited to announce that we are now offering digital marketing services to all of our clients!

Natural Awakenings has been the go to resource for people interested in a holistic, organic, spiritual, and sustainable living lifestyle for the last 27 years. Our loyal readers look to our publication for up to date news, information, and advice in the holistic health and green living space. For a LIMITED TIME ONLY, we are offering FREE digital marketing strategy calls with Imee where you can gain personalized insights and direction on how to best market your business online. In this 30-minute strategy session, we will n Shed light on the pieces you may be missing in your marketing n Show you how to put your marketing pieces together strategically and synergistically n Show you how to create a marketing machine that generates leads for you on autopilot

These strategy sessions are usually $997, but as a special gift we are offering the sessions 100% off! No obligations, no strings, just pure value. Now, space is limited so click below to reserve your FREE digital marketing strategy session today!

Now, we have brought in the top experts in online marketing to help your businesses reach your ideal clients online. Our digital marketing division is headed off by Marketing Strategist, Imee Gusich, who has been helping companies build an online presence and drive leads to their businesses for over 7 years. She and her team built a million-dollar division helping businesses just like yours, drive leads to their companies online. Their expertise in online marketing helps companies build a synergistic marketing ecosystem that brings in a steady stream of leads on autopilot without time consuming tasks or complicated tech.

We look forward to serving you and helping you grow your business online! November 2021



Dallas Metroplex Edition

Serving the Dallas community for over 40 years



Celebration Market’s Annual Holiday Feast

All orders must be placed by Wednesday, November 17th • Tasty and Delicious Holiday Meals • Healthy, Fresh, Nutritional Farm-To-Table • Home Cooked Meal You Don’t Have To Cook


• Verlasso salmon raised in the clean waters of Patagonia • Springerhill Ranch local, free-range, 100% grass-fed ground beef • Perdue Chicken “No antibiotics ever” no additives, vegetarian fed, cage-free • Perdue Harvestland “No antibiotic ever” vegetarian diet, cage-free turkey


Meals and More!

Market: 214-352-0031 Catering: 214-351-2456

To view the full holiday menu, please visit us at 4503 West Lovers Lane • Dallas, TX 75209

Restaurant 214-351-5681 | Catering 214-351-2456 • Market 214-352-0031