Natural Awakenings Dallas - Fort Worth Metroplex Nov 2023 Issue by Natural Awakenings Dallas-Fort Worth Metroplex Magazine

H E A LT H Y L I V I N G | H E A LT H Y P L A N E T

North Texas Dietitians Weigh-in on Plant-forward Holiday Feasts Everyone Will Love

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Staying Fit During Holidays

Pruning Our Possessions A Rich Life with Less Stuff

Breathing Better

Lifestyle Choices for Better Lungs

Giving Thanks for Eco-Living DALLAS METROPLEX EDITION Dallas Metroplex Edition NADallas.com 1

NOVEMBER 2023

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November 2023

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Embracing Gratitude and Eco Living This Thanksgiving

s we approach this season of gratitude, I find myself reflecting on the countless blessings that surround us each day. In the midst of our busy lives, it’s important to pause and acknowledge the gifts that often go unnoticed. This Thanksgiving, let us not only express thanks for our personal joys, but also extend appreciation to the very foundation of our existence: the Earth and its Creator. In the pages of this month’s Natural Awakenings, we explore the concept of eco-living, a lifestyle of intentional mindfulness that seeks harmony with the planet, honoring the intricate balance our Creator designed for us to survive and thrive here. As we gather with loved ones around the Thanksgiving table, let’s take a moment to consider what it truly means to live in sync with the planet, embodying the spirit of responsible stewardship rather than reckless domination. God, in His infinite wisdom, crafted Earth as a tapestry of interconnected ecosystems, from vast oceans to towering mountains, each playing a vital role in sustaining life. As caretakers of this magnificent creation, it is our responsibility to cherish and preserve it for the generations to come. Eco-living, as we define it, is not about controlling nature, but collaborating with it. Let us express gratitude for the air we breathe, the water we drink and the soil that yields the nourishing food on our tables. And as we give thanks for the abundance that surrounds us, we can also commit to life practices that demonstrate our appreciation. The beauty of eco-living lies in understanding that our well-being is intricately linked to the health of our planet. To learn more about that unbreakable relationship, listen to Healthy Living Healthy Planet Radio, where every week I talk with experts about various environmental issues, how they impact our health and wellness and what we can do about it. One fundamental aspect of eco-living is cultivating mindfulness in our daily choices. From the products we use to the food we consume, every decision we make has some impact on the environment. Choosing sustainable and locally sourced goods is not merely a trend, but a conscientious effort to live in harmony with the Planet. This Thanksgiving, consider incorporating organic, locally sourced ingredients into your festive meals and help us uphold eco-friendly practices by supporting the many farmers who call North Texas home. “Plant-forward” dishes are also delicious, as indicated by the tasty holiday recipes in this issue, many of which have been submitted by North Texas dieticians. Another mindful choice is to pay attention the wonders of nature that we’re often too busy to appreciate. Take a moment to revel in the beauty of a sunrise, the rustle of leaves in the wind or the soothing sound of flowing water. Connecting with nature fosters an overwhelming sense of gratitude for the intricately woven environmental tapestry that surrounds us. As we gather this month with friends and family, let our gratitude extend beyond the confines of our homes and touch the very soil beneath our feet. Recognize that our Creator entrusted us to be stewards of His creation, and that by living with respect for the Earth, we are honoring the divine wisdom that shaped our world. May this Thanksgiving be a celebration not only of the bountiful harvest, but also of our shared commitment to eco-living. Together let us express thanks for the precious gift of our planet and strive to leave a legacy of mindfulness for future generations.

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UPLIFTING HUMANITY COMING IN DECEMBER November 2023

29 18 THE JOYS OF MINIMALISM A Rich Life With Less Stuff

20 HOLIDAY WORKOUTS

Tips for Staying Motivated

22 LUNG MAINTENANCE 101 Natural Strategies to Breathe Easier

24 NORTH TEXAS DIETICIANS WEIGH-IN

with Plant-forward Holiday recipes

26 PLANT-FORWARD

HOLIDAYS

Festive Foods Everyone Will Crave

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34 VEGAN RESTAURANTS AROUND DALLAS

35 RESPONSIBLE PET ADOPTION

Guarantee a Forever Home for a Furry Friend

37 THE GREEN PAW: Plant-Based Diet for Pets

DEPARTMENTS 10 news briefs 12 eco briefs 14 health briefs 16 global briefs 20 fit body 22 healing ways

26 conscious eating 35 natural pet 39 calendars 42 community resource guide

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November 2023

news briefs

2023 Dallas YMCA Turkey Trot

T he Women’s Health & Fitness Expo is a one-day event from 10 a.m. to 5 p.m., November 18, at Crown Plaza Dallas, that celebrates women’s health and provides them with an opportunity to take control of their well-being by participating in fitness workshops, health seminars and shopping with health and wellness vendors.

he 56th annual 2023 nonprofit YMCA of Metropolitan Dallas Thanksgiving Turkey Trot will take place on November 23, in Downtown Dallas and virtually. The event helps fund programs, outreach and events for almost 200,000 people in Collin, Dallas, Denton, Ellis, Palo Pinto and Rockwall counties. There are three races: a 5K race, an eight-mile race and a fun run. The 5K race is perfect for beginners and families, while the eight-mile race offers a challenge for more experienced runners. The fun run is a great way to get moving and enjoy the holiday spirit.

Location: 1015 Elm St., Dallas. For more information, visit 10Times.com/ womens-healthfitness-expodallas.

Registration fees for the timed eight-mile or 5K run/walk are $43 at raceroster.com/ events/2023/75199/2023-dallas-ymca-turkey-trot. For more information, visit ymcadallas. org/turkeytrot.

Women’s Expo

Texas Recycles Day

he nonprofit Heard Natural Science Museum & Wildlife Sanctuary will celebrate Texas Recycles Day, sponsored by H-E-B, on November 18, 24 and 25. The 289acre nature preserve features seasonal exhibits such as Dinosaurs Live! (through February 12, 2024) and the indoor museum. The museum, founded in 1967 by Bessie Heard when she was 80 years old, depends on volunteers, admissions, memberships, donations and grants to fulfill its mission to bring nature and people together. Admission is free when bringing a plastic bottle or single-use plastic bag from any retailer. Location: 1 Nature Pl., McKinney. For more information, visit HeardMuseum.org.

Dallas Metroplex Edition

FemmeSound Experience

FemmeSound: Empowerment and Wellness Experience will take place from 3 to 6 p.m., November 11, in Dallas. This unique gathering is designed to empower women, encourage self-care, and promote holistic wellness, all in a welcoming and supportive atmosphere. Highlights include sound baths; a vitamin bar; wellness injections; empowering conversations; and holiday and self-care gifts. As the holiday season approaches, indulge in a selection of self-care and holiday gifts from skincare products to wellness sessions and more, FemmeSound provides opportunities to treat ourselves and find meaningful gifts for loved ones. FemmeSound: Empowerment and Wellness Experience is not just an event; it is a journey toward self-empowerment and well-being, a place where women can come together to embrace their inner strength, find inspiration, and discover the joy of selfcare. It is an event that celebrates the incredible potential of women and encourages them to live their lives to the fullest. Admission is $10. Location: 1700 Cedar Springs Rd., Dallas. Get tickets at Tinyurl.com/ FemmeSound. For more information visit Tinyurl.com/FemmeSoundExperience.

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Thyroid and weight – what’s the connection? The thyroid may be a small part of your body, but the impact it can have on your weight is anything but trivial.

How hypothyroidism impacts weight

The thyroid is butterfly-shaped gland in the front of your neck that produces thyroid hormones. Thyroid hormones control the way your body uses energy and affect nearly every organ in your body. If your thyroid is under active, it is known as a condition called hypothyroidism. Studies show that nearly 15 million Americans have hypothyroidism. However, up to 60% of those with a thyroid disorder are completely unaware of it. When you have hypothyroidism, your metabolism (among other functions within the body) will be slower than average. With a slow metabolism, more stored calories turn to fat tissue, leading to weight gain that can increase overtime.

What causes thyroid dysfunction?

Research estimates that up to 90 percent of all cases of hypothyroidism are autoimmune in nature, with the most common result being Hashimoto’s disease. When this happens, your thyroid is not the source of the problem, but the victim of a misguided immune system attack in

*Actual clients. Results may vary.

Margie -18 lbs. Amy -73 lbs. Jess -25 lbs. which your body mistakes your thyroid for a virus. Other causes include: • Radioactive iodine (used to treat hyperthyroidism) • Chronic Stress • Certain medications (like lithium) • Inflammation • Estrogen dominance (an imbalance between progesterone and estrogen)

Reverse hypothyroidism weight gain naturally At BeBalanced, we have found that when insulin and cortisol levels are balanced through specific diet and lifestyle changes, while balancing sex hormones, the thyroid gland becomes much more efficient, lessening and even eliminating the need for medications. Not only can this combination help you lose weight, but it will help you; reduce stress and inflammation, strengthen your immune system, and improve symptoms related such as depression, fatigue, hair loss, brain fog, and more! To learn more, start by scheduling a free in-person or virtual consultation today at www.BeBalancedCenters.com.

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eco brief

Electric Vehicle Use Multiplying

he Marshall Grain Company has raised $100K through a private capital placement to finance renovations to the company’s future site at 5311 Colleyville Boulevard, in Colleyville, in early 2024. Owner Jim Connelley says, “We look forward to repaying our investors by continuing to offer our local community the best selection of organic gardening products and pet supplies, along with in-depth knowledge of organic methods.” The company partnered with the crowdfunding investment platform Honeycomb Credit, which conducts due diligence on each business owner, including operating history, business plan strength and financial viability to de-risk the investment while supporting the business owner’s plan and community involvement. Currently located in temporary quarters in Hurst, Marshall Grain plans to add a greenhouse, fencing, handicapped access and new exterior signage at the new location. For more information, visit MarshallGrain.com.

ccording to the Texas Department of Transportation (TxDOT), electric vehicle (EV) registrations in the Dallas-Fort Worth region have increased by 63 percent in the last year. Dallas County shows more than 22,000 vehicles registered. EV charging infrastructure is also growing, with close to 3,000 public charging stations across the state. Dallas County has 132 DC fast charging plugs that deliver a direct current to the battery of an EV and are commonly located at retail establishments and other popular locations. The Alternative Fuels Data Center says they can provide 100 to 200 miles of range per 30 minutes of charging. The TxDOT has $408 million to improve the state’s charging infrastructure over the course of the next five years. Phase 1 consists of installing DC fast charging stations every 50 miles along designated alternative fuel corridors such as Interstate Highway 10, IH 20, IH 35 and IH 45. Phase 2 will focus on improving the infrastructure of rural and urban areas. For more information, visit Tinyurl.com/Texas-EV-Map.

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November 2023

health briefs

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Muscle loss can have a significant impact on a person’s quality of life, leading to decreased mobility and strength. A study published in the Journal of Acupuncture and Meridian Studies offers evidence that acupuncture may stimulate muscle regeneration and preserve muscle health, thus serving as a potentially noninvasive solution to muscle atrophy. The study of patients with sarcopenia, a disorder involving accelerated muscle loss, was conducted at Nanjing Hospital of Traditional Chinese Medicine. The control group was given nutritional treatments, and the study group was given the same nutritional treatments plus 24 sessions of electro-acupuncture over the study’s 12-week period. While both groups experienced improvements, the acupuncture group experienced more significant improvements in skeletal muscle mass and grip strength, as well as the ability to complete a 20-foot walk more than one minute quicker.

The Salt Retreat

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Causes of Long COVID

Acupuncture to Boost Muscle Health

Since the spring of 2020, approximately 200 million Americans have been affected by COVID-19. For the 28 percent of patients that had or have long COVID, the initial infection was just the beginning of an extended and confusing journey of illness. A group of functional medicine doctors have identified five interconnected physiological drivers of long COVID: tissue damage in one or more organs; persistence of the COVID virus; chronic inflammation; an imbalanced gut microbiome; and a lack of energy production from mitochondria in the body’s cells. Preexisting conditions, such as obesity, diabetes, metabolic syndrome, cardiovascular disease and a history of chronic fatigue or other post-viral syndromes, also contribute to the risk of this lingering condition. While there are no definitive tests for long COVID, a deeper understanding of its drivers and risk factors can help healthcare professionals better manage and treat this complex syndrome.

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Promising Developments for Artificial Kidneys

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Exploring COVID Immunity

Scientists from around the world are looking at those lucky people that never tested positive for COVID-19 or were asymptomatic despite repeated exposure to the virus. The COVID Human Genetic Effort is an international consortium seeking genetic and immunological causes of the disease. This international group of researchers has three aims: recruit patients with critical COVID-19 pneumonia and their family members that never tested positive or were asymptomatic; search for genetic variants from the patients and family members participating in the study; and study the genetic variants biochemically and the patients’ cells immunologically. The consortium has recruited approximately 1,000 subjects worldwide. If the researchers can identify a protective genetic factor, it is possible that they could develop drugs to prevent infection and limit the spread of the virus. At least 20 percent of COVID-19 patients that tested positive were asymptomatic. Researchers at the University of California, San Francisco, conducted research as to why they were able to rapidly clear the virus. They found that of the more than 13,000 people in the study with the human leukocyte antigen (HLA) that tested positive for COVID-19, 10 percent were totally asymptomatic, not even experiencing a scratchy throat. Those with a specific genetic version of HLA were more than twice as likely to have an asymptomatic infection and eight times as likely if they had two copies of the gene.

According to a paper published in Nature, researchers have made significant strides in the development of an artificial kidney. This exciting breakthrough offers hope for patients on waiting lists for transplants. Engineered using human stem cells, the new artificial kidney can filter blood and produce urine just like a natural kidney. The bio-hybrid device combines microchip filters and living kidney cells, leveraging the body’s natural blood pressure for filtration. Its potential to mimic the function of a real kidney without the need for dialysis or immuno-suppressive drugs might render it a game-changing alternative to traditional kidney transplants and dialysis treatments. While the artificial kidney has shown promise in initial animal tests, there is still a long journey ahead before it can be safely implanted in humans.

Vitamins May Improve Memory

Taking multivitamin supplements may improve memory in older adults, according to a study published in The American Journal of Clinical Nutrition. The randomized, controlled trial involved 3,562 individuals 65 and older that were given either a placebo or a daily multivitamin supplement and evaluated after one year. Those that took multivitamins had better memory performance compared to the placebo group. While further research is needed to understand how and which vitamins affect memory, the study suggests that these supplements are safe, accessible and beneficial for older adults looking to maintain cognitive function. November 2023

global briefs

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Researchers have been exploring sustainable alternatives for electronic materials due to the increasing generation of electronic waste. In a recent study published in Science Advances, a team of scientists introduced a novel approach called MycelioTronics, which utilizes fungal mycelium as a biodegradable substrate for electronic devices. Traditionally, these components have been made using materials such as polymers and plastics, which are difficult to recycle. The use of fungal mycelium, specifically the Ganoderma lucidum fungus, offers a sustainable alternative. The mycelium grows naturally on dead hardwood and can be efficiently and scalably cultivated to form a mycelium “skin”. The mycelium skin can be used as a biodegradable substrate for electronic circuit boards. High thermal stability allows for the processing of electrical components on top of the mycelium skin using standard techniques like soldering. Metallic films can be deposited on the harvested mycelium skins, creating circuit paths. The researchers also propose the concept of mycelium batteries, using the mycelium skin as both battery separators and casings. This opens up the possibility of creating fully biodegradable and sustainable electronic devices.

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Dallas Metroplex Edition

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Restoring Near-Extinct Chocolate

Ecuador’s Nacional cacao bean was a world-renowned delicacy until a blight and witches’ broom disease eradicated most trees in the early 1900s. After the discovery of nine 100-year-old Nacional trees in an isolated section of Ecuador, the Third Millennium Alliance (TMA), a conservation nonprofit, and To’ak Chocolate, a private company, are working to bring this ancient cacao variety back to life. With careful grafting in 2018, TMA and local farmers successfully planted 189 clones of the tree to produce new seeds. TMA distributes their offspring to any local cacao grower that wants to help save the ancient varietal. To support the restoration efforts, To’ak Chocolate and TMA are paying growers higher market rates and supplemental amounts to plant Nacional. Once again, chocolatiers in Ecuador and other countries are expressing interest in the rare Nacional cacao because of its complex and bold, yet smooth, aroma and flavor. Consumers can help by becoming connoisseurs of outstanding chocolate and buying chocolate made of Nacional. It is a small way to improve the environment while indulging the taste buds. rodrigo-flores/shutterstock.com

Using Fungal Mycelium for Electronics

Devastating Effects of Sand Extraction

At their 2023 meeting in India, the leaders of the Group of 20 (G20) countries responsible for approximately 80 percent of the planet’s greenhouse gas emissions have agreed to triple the use of renewable energy and allocate more funds toward managing climate change-related disasters. However, they did not reach a consensus on phasing out fossil fuels, especially coal, a major contributor to carbon emissions. The G20 did not give specifics on how policies and targets might be amended or how to pay for the estimated $4 trillion a year needed for the clean energy transition. The declaration by the G20 countries sets the stage for more discussions at the 2023 United Nations Climate Change Conference, commonly known as COP28, later this year in the United Arab Emirates. The G20 announcement has sparked discussions on the feasibility and implications of replacing fossil fuels with renewable energy sources. Alternatives to fossil fuels exist, such as energy derived from solar, wind, geothermal, hydroelectric or biofuel sources, but the replacement of fossil fuels is complex. Significant challenges remain in terms of the scalability, storage capacity and dependability of renewable energy. For instance, the production of solar and wind energy is dependent on the weather, and storing excess energy for later use requires substantial technological improvements. Significant investments are needed to overcome these limitations. There are compelling reasons to reduce the use of fossil fuels. Their combustion results in the release of carbon dioxide and other greenhouse gases, leading to climate change and global warming. Additionally, extracting and using fossil fuels create environmental problems like air and water pollution and biodiversity loss. However, completely replacing all forms of fossil fuel use in the near term may not be feasible. A combination of strategies, including energy efficiency, conservation and the development of new technologies, is necessary to transition to a sustainable and low-carbon energy system.

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G20 Progress on Clean Energy, but Not on Fossil Fuels

According to a report from the United Nations Environment Programme (UNEP), the world’s oceans are being stripped of sand at a massive rate, with more than 6 billion tons extracted annually. The global demand for sand has continually risen, fueled by expanding cities, construction for infrastructure and glass manufacturing. The UNEP Marine Sand Watch program found that marine sand mining practices have led to widespread environmental damage, including beach erosion, degradation of coral reefs and wetland areas, and the loss of habitat for fish and other marine life. These fragile areas, which serve as nurseries and sanctuaries for many marine species, are being irreversibly compromised. The disruption and destruction of these ecosystems have catastrophic consequences for biodiversity, threatening the survival of various fish, plants and other marine organisms. U N EP als o rais es c o n c e rns fo r t h e livelihoods and well-being of coastal c o m m u n it i e s wo rld w i d e. T h e r is e i n renewable energy technologies, such as offshore wind farms and deep-sea mining, could further exacerbate the marine sand extraction in fragile ecosystems. The report calls for the establishment of regulations and frameworks, improved accountability and more innovative, sustainable alternatives to sand extraction. November 2023

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Dallas Metroplex Edition

and lets us see all that we already have and reminds us to be grateful.”

Choosing the Essentials Monica Friel is the founder and chief executive organizer of Chicago-based Chaos to Order, which works with clients to improve organization in their lives. She advises that our homes have essentially become storage units filled with unused items. With the average American house more than double the size it was in 1950, according to National Public Radio, we have more space than ever to store what we don’t need. “For most people, our home is the

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biggest purchase we make, yet it’s so full of stuff it has actually become a burden. We’re embarrassed to have people over because of the clutter. I encourage clients to examine what’s weighing them down and start removing excess items that are adding to physical and emotional space. Think about if you were moving in three months, what would you want to take with you,” she says. According to The Wall Street Journal, Americans spend $1.2 trillion annually on things they don’t essentially need. Becker says that focusing on minimalism allows us to invest our money where it truly matters. “Choosing to accumulate only

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fter a pandemic largely spent at home, many Americans are holding up a mirror to their lives and examining what really matters. Finding that material possessions weigh them down, people are turning to minimalism to simplify their physical, mental and emotional space. According to a study in ScienceDirect, a decluttered lifestyle improves sustainability and boosts emotional well-being. By paring down our possessions, we can become more authentic, simplify our finances and pave an easier pathway for the next generation. According to Joshua Becker, author of four books on the subject, including The More of Less and Things That Matter, “Minimalism is the intentional promotion of the things we most value by removing everything that distracts us from them. This provides a refreshing sense of freedom with a new level of independence that comes from no longer being tied to material possessions. Modern culture has bought into the lie that more is better and happiness can be purchased at a department store, but embracing minimalism brings freedom from the all-consuming passion to possess and dares to seek happiness elsewhere. It values relationships, experiences and soul-care,

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When starting to declutter, Becker rec-

ommends parting with the easiest stuff first. “Start by eliminating everyday things around the house you no longer need, such as duplicate items. For example, your family needs towels, so you will never remove them completely, but you could simplify your life by reducing the number of towels you own. You will enjoy the refreshing feeling of a less-cluttered linen closet or bathroom drawer. As you experience the benefits in your life, you’ll become better at finding solutions for the more difficult items,” he explains. Friel says that it is often not the actual physical object people are attached to, but the memories associated with it. She points out that with younger generations increasingly accessing digital and online information, they don’t necessarily have the same ties to objects as their parents do. “That rocking chair in the corner of the basement may have been important to Grandma, but now it’s just taking up space. It’s the story behind the chair, not the actual piece of furniture itself, that matters. People can take a photo of the object and share its history with digital storage, and the memory will last forever,” she says. Family heirlooms can become even more complicated for the sandwich generation—

Benefits for the Planet Adopting a minimalist approach is also

better for the planet. Vourneen McElwain, the creator of The Plain Simple Life, says that embracing minimalism and sustainability has a positive impact on the world around us. “At its core, minimalism is all about living with less. So, when we choose this lifestyle, we reduce the demand for the excessive production of goods. Minimalism also encourages us to be more mindful about our consumption, so we tend to invest in higher-quality items that last longer, instead of falling into the fast-fashion or disposable-products trap. Plus, when we own fewer items we can choose to live in a smaller and more energy-efficient home,” she advises. Being mindful of how we downsize can help keep the environmental impact to a minimum. McElwain points out, “We

never want our unused items ending up polluting the environment in a landfill or in the sea. The most eco-friendly way to declutter is to donate things that are still in good condition or to give them away to family and friends. This way, we can give these items a brand-new life and help others without over-consuming new products. “You’d be surprised how something that may appear meaningless to some can hold great value for others. You can also sell unwanted items, which helps others get access to something they might need without having to buy new and produce more waste. Finally, if an item is truly broken and unusable, there are ways to repurpose it. Even if you’re not a DIY person yourself, there are many who would be happy to take your broken, three-legged chair and turn it into a beautiful and unique piece of furniture.” McElwain notes that minimalism encourages us to become conscious consumers. “A minimalist lifestyle prompts us to ask ourselves if we really need or love an item, and if we have a place for it in our lives. As we become more intentional with our choices, we also start to look into the origins of the things we buy. We try harder to support businesses that align with our values, such as those that prioritize fair trade, ethical manufacturing practices or eco-friendly operations,” she explains. “By adopting minimalism, we don’t just declutter our spaces, we also

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Declutter Strategies

those taking care of both aging parents and their own children. Friel says that the best thing parents can do is to start downsizing early. For adult children sorting their parents’ stuff, it is often best to ask for help. “Life transitions, such as a death in the family or moving elderly parents into a retirement community, can be difficult and draining endeavors. Find someone to help who is not emotionally attached, such as a professional organizer. They can provide unbiased guidance and help defuse any conflicts that may arise. This can even be done remotely now with families online via Zoom. So much of downsizing is about control. But making responsible choices with how to allocate your belongings actually helps put you in control of your legacy and makes it easier for your kids and other family members,” she explains.

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the essentials can lead the way to financial freedom. Spending less on things you don’t really need will cut your financial expenses and provide an opportunity to not just save money for the sake of keeping it for yourself, but to use it to further causes that you believe in. It also allows you to seek out jobs that are not necessarily tied to income,” he says.

contribute to social and environmental causes that shape a sustainable future.” Carrie Jackson is a Chicago-based freelance writer. Connect at Carrie JacksonWrites.com. November 2023

fit body

Holiday Workouts

TIPS FOR STAYING MOTIVATED

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by Kiki Powers

uring the holidays, it is easy to get swept up in all the festive cheer and forget fitness goals. The cold weather and tempting holiday treats make it tough to stay motivated to exercise. But with a few simple strategies, those fitness goals can be kept alive throughout the season.

Make a Plan and Stick to It “One of the most powerful ways to keep yourself on top of your game during the winter and holiday season is to create a simple and effective workout routine,” asserts Anthony Roumell, a certified personal trainer in San Diego. A study published in Research in Sports Medicine confirms that patients that set intentions and action plans are more likely to adhere to the recommended level of exercise. “The key is the discipline to create a healthy lifestyle all year round,” advises Josh York, founder of GYMGUYZ, a mobile fitness franchise in the United States, Canada and United Kingdom. “A good exercise routine should be part of your regular active routine, just like brushing your teeth. Planning ahead, setting achievable goals and tracking progress will help you stay on track and keep motivated. Whether it’s working out in the morning before work or hitting the gym at lunchtime, be sure to track progress to stay motivated,” he recommends.

Mix It Up To keep things interesting, mix up workout routines. For example, swap the cardio session for a strength training workout, or try a new class like Pilates, yoga or dance. A varied 20

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routine challenges the body in new ways and keeps the mind engaged while working out. Roumell likes to use different strategies to jumpstart his fitness. “Sometimes it looks like meditation, reading a few pages of a book, watching a funny comedy skit or stretching in my sauna to get the blood flowing. On days I am particularly tired, sore or resistant to my routine, I take things into a bit more of a shock-and-awe context by doing a cold plunge for five minutes, followed by a review of my fitness goals,” says Roumell.

Find a Workout Buddy Exercising with a friend or family member is a great way to stay motivated and accountable during the winter holidays. Find someone that has similar fitness goals and schedule workout dates together.

Choose Healthy Holiday Treats It’s easy to indulge in sugary treats and heavy meals when everyone is celebrating, but indulging too much can cause weight gain and derail fitness goals. To stay on track, choose healthier holiday snacks like fruit salad, vegetable trays, nuts and lean proteins. When indulging, avoid overeating and practice moderation.

Stay Mindful

Winter months can bring about seasonal affective disorders that can make people feel down and lethargic. Small tasks such as lighting candles, meditation or even a short walk can be uplifting. According to a study published in the Primary Care Companion to The Journal of Clinical Psychiatry, exercise can help to improve mood and reduce symptoms of depression and anxiety.

Find Joy In the season of joy, find an enjoyable workout routine. “Forcing yourself to do exercises that you hate will only make it more difficult to stick to your fitness routine,” says York.

meeting personal goals, but with a little bit of planning, determination and the right mindset, holiday cheer will not derail the achievement of fitness goals.

Kiki Powers is a contributing health writer for Natural Awakenings and national speaker specializing in plant-based nutrition and healthy green living. Learn more at RawKiki.com.

Add Purpose “Clearly identifying the benefits you want to gain from fitness, such as improved health, energy and self-esteem, is crucial in helping you stick to your fitness goals,” York explains. When the holidays do disrupt the fitness plan, do not abandon the goal; treat it as a rest day instead. “I use the 80/20 rule when it comes to planning exercise and time off to provide flexibility during the holidays,” he adds.

Reward Progress Set a workout milestone and receive a reward when it is met. For example, booking a spa day or purchasing a new yoga mat may be the reward for exercising 20 days in a row or nailing a tough pose. Knowing that something special is on the other side of the workout can be a great motivator. Winter holidays can be a challenging time for maintaining a fitness routine and

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Lung Maintenance 101

NATURAL STRATEGIES TO BREATHE EASIER

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by Sheila Julson

ost people inhale about 22,000 times per day without realizing it, but for the more than 34 million Americans living with lung diseases like asthma and chronic obstructive pulmonary disease, taking a breath is often difficult. The American Lung Association reports that one in three Americans live in places with unhealthy levels of air pollution. Everyone needs fresh, life-sustaining oxygen, and natural therapies are available to help us breathe a little easier. According to Madiha Saeed, a holistic, functional and integrative doctor in Naperville, Illinois, controlling chronic inflammation is an important strategy in pulmonary rehabilitation. “A healthy inflammation response, or acute inflammation, means the body’s defenses are working properly. But if the switch rests to ouron immune stays Seeker Machusystem Picchu while viewing Huayna in Peru in the ‘on’ position, it canPicchu be too much of a

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good thing,” explains the founder of HolisticMom, MD. Daily exposure to inflammatory triggers, such as chronic stress, allergens, synthetic food additives and low-grade infection, can drive disease. Saeed notes that exercise helps combat inflammation by relieving stress, regulating digestion, improving insulin sensitivity, detoxifying the body and increasing the feel-good hormone serotonin.

Exercise Dawn Encian is a Virginia-based functional nutritionist and organizer of the Breathe Easy, Breathe Well summit, which focuses on non-pharmaceutical ways to manage respiratory conditions. She asserts that exercise makes the heart and lungs work harder, thereby supplying more oxygen to muscles. “Regular exercise also increases

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blood volume, resulting in the body being able to extract oxygen more efficiently,” she advises. For those with healthy lungs, Encian recommends high-intensity interval training, brisk walking, jogging, running or jumping rope, as well as strength-enhancing modalities like weightlifting, Pilates or yoga. For people with respiratory issues, she suggests lower-intensity exercise like walking, tai chi and cycling on a stationary bike or flat land, as well as light exercises with bands or small weights. Breathing exercises that focus on the diaphragm and expel stale air also support lung efficiency. Saeed suggests that stretching can improve range of motion, boost circulation and keep muscles flexible. Some people tend to hold their breath while stretching, so it is helpful to become more conscious about our breathing during these movements. Saeed cautions, “Don’t overdo it. Exercise as long as you feel good and energized afterward. If you feel exhausted or worse after exercise, or if your symptoms worsen, you’re doing too much.” Both Encian and Saeed note that people with respiratory conditions or chronic illness should consult a physician before starting any exercise program.

Fresh Air Many home items, from furniture to rugs and bedding, contain chemicals that off-gas volatile organic compounds. Saeed cautions that inhaling these chemicals can be as dangerous as consuming them. Indoor air purifiers, which range in size and cost, can help filter toxins and optimize detoxification.

Swapping out chemically laden household cleaners can also effectively improve indoor air quality. Encian makes her own cleaners with essential oils, dried lemon and orange rinds, rubbing alcohol, witch hazel and water. Houseplants offer an affordable way to improve indoor air quality. Encian recommends aloe, snake plants, peace lilies, ferns, rubber plants, chrysanthemums, spider plants, areca palm and dracaena. Saeed also likes weeping fig, Chinese evergreen, bamboo, Gerbera daisies and English ivy. Getting outdoors is often recommended to maintain overall health and well-being, but Saeed recommends checking the local air quality index before heading out. Many apps show air quality, and some state how long it is safe to be outside if someone has a respiratory condition. If going outside on a poor air quality day cannot be avoided, masks may be helpful in reducing exposure to pollutants. Encian also recommends personal air purifiers worn around the neck.

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Nutrition Proper diet and nutrition can help strengthen the lungs. Saeed and Encian believe that dairy may lead to the production of excess mucus. Foods with carotenoids and vitamin A, like sweet potatoes, carrots, berries and leafy greens, promote mucus-membrane health. Magnesium, garlic, mustard seeds, onions, lentils, omega-3s found in cold-water fish, nuts, flaxseeds and foods high in vitamins B5 and B6 are beneficial for lungs and overall immune health, as are vitamins C and D. Staying properly hydrated will also help airways function appropriately.

Rest and Relaxation Optimizing sleep can help support the immune system. Encian also recommends steam baths or showers with essential oils, such as eucalyptus, peppermint, frankincense and rosemary, to open the airways and expel mucus. Chiropractic, acupuncture, acupressure and energy work can also facilitate lung health and overall wellness. Sheila Julson is a freelance writer and regular contributor to Natural Awakenings.

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Wintertime Treats Just because the sun isn’t shining doesn’t mean we can’t cook up some heat in the kitchen. Serve up these three plant-based delicacies for family and friends and watch them ask for seconds. ROASTED HONEY CINNAMON ACORN & BUTTERNUT SQUASH SALAD WITH CHAMPAGNE VINAIGRETTE YIELD: 6-8 SERVINGS

KALE SALAD WITH MAPLE VINAIGRETTE 8 cups kale leaves,chopped ½ large apple (Granny Smith or Pink Lady), chopped 1 cup sweet potato, cubed and roasted ¼ cup red onion, thinly sliced ⅓ cup feta cheese, crumbled ¼ cup pecans, chopped and roasted Dressing 2 Tbsp extra virgin olive oil 1 Tbsp apple cider vinegar 2 tsp maple syrup 1 Tbsp Dijon mustard Salt and pepper to taste

Roast sweet potato in the oven (400° for 25 minutes). Toast pecans in the oven (350° for 5-10 minutes). Top kale mixture with apples, sweet potato, onion, feta, and pecans. Top with remaining vinaigrette and toss to combine. Ruth Murillo is the full-time dietitian for the YMCA of Metropolitan Fort Worth, where she provides oneon-one nutrition counseling, healthy cooking demonstrations, nutrition education, and more. Dallas Metroplex Edition

2 medium-sized acorn squash 1 small butternut squash, peeled and cubed 2 tsp ground cinnamon 3 tbsp honey 3 tbsp avocado oil 2 bundles of Swiss chard (This can be substituted with spring mix or spinach.) ½ cup pomegranate seeds ⅓ cup feta cheese 3 Tbsp pumpkin seeds Champagne Vinaigrette 1 clove minced garlic ½ of 1 large shallot, diced ⅓ cup champagne vinegar ⅔ cup olive oil 1 tsp Dijon mustard 1 tsp honey 2 pinches of salt Fresh cracked black pepper to taste

Whisk all dressing ingredients together in a small bowl until combined. Place chopped kale in a large bowl and drizzle half of the vinaigrette over the top. Use your hands to gently massage the vinaigrette into the leaves and set aside.

Salad

Preheat the oven to 375˚F and line two baking sheets with parchment paper. To speed up the cooking time, use a fork to poke holes into the acorn squash and microwave for 3-4 minutes. Allow to cool for 5 minutes before proceeding. Cut acorn squash in half and scoop out the seeds, then cut into 1 inch thick slices. Toss acorn squash slices in a bowl with avocado oil, honey, and cinnamon.

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Assemble acorn squash on a parchment paper-lined baking sheet in a single flat layer. Bake for 15-20 minutes until golden brown and tender. Toss butternut squash in a bowl with avocado oil, honey, and cinnamon. Assemble on a parchment paper-lined baking sheet. Bake for 20-25 minutes or until tender. While the squashes are baking, prepare the champagne vinaigrette. Combine garlic, shallots, champagne vinegar, olive oil, Dijon mustard, honey, salt, and black pepper to a jar and shake until well combined. Refrigerate until ready to serve. Remove stems from Swiss chard and chop or tear into bite sized pieces. To assemble salad, tightly pack Swiss ßåchard into a bowl. Add acorn squash slices and diced butternut squash. Sprinkle pomegranate seeds, feta cheese and pumpkin seeds over top. Finish with a generous drizzle of champagne vinaigrette and enjoy! Ngocmy Nguyen is a dietitian who has a passion for teaching others how to cook and strives to help her clients achieve their nutrition goals.

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6 cups Brussels sprouts (trimmed and halved) Our healthy heart drip is intended for bolstering the heart ⅓ cup extra virgin olive oil with essential vitamins, minerals, and amino acids. The the oven to 400ºF (205ºC). Line a baking sheet with parchment paper. 2 tsp seaPreheat salt (divided) ingredients in our heart health iv treatment are aimed at 2⅔ Tbsp tahini lowering unwanted, high cholesterol levels, high blood Toss the Brussels sprouts with 2/3 of the oil and half of the salt. Spread them For an appointment call ¼ cup lemon juice out on the baking sheet and roast for 15 to 20 minutes, ﬂipping them halfway pressure, mitigating972-772 risks of -8900 cardiac arrest, heart attack, ½ cup water through until crispy and browned. and stroke. If at all possible, the objective of our healthy ¼ cup parsley (minced) 2455 Ridge Rd, Ste 151, Rockwall heart infusion cardio issues overall, and Make the dressing by mixing the tahini, lemon juice, water, and remaining salt is to mitigate 1 cup pomegranate seeds Heart together. Drizzle it over the Brussels sprouts and garnishideally, with the parsley and eliminate the necessity HEALTH for cardiac medications Enjoy! Preheatpomegranate the oven toseeds. 400ºF (205ºC). CoQ10, Magnesium, L-Carnitine, Taurine, B-Complex & Dexpanthenol Line a baking sheet with parchment paper. Refrigerate in an airtight container for up to three days.

Toss the Brussels sprouts with ⅔ of3/4 cup. One serving is approximately the oil andAdd halfmaple of the salt. Spreadand/or garlic to the tahini dressing. syrup or honey, Top with chopped nuts or seeds. them out on the baking sheet and roast for 15 to 20 minutes, ﬂipping them halfway through until crispy and browned. Make the dressing by mixing the tahini, lemon juice, water, and remaining salt together. Drizzle it over the Brussels sprouts and garnish with the parsley and pomegranate seeds. Tere Rivera is a registered dietitian and a certified eating disorder specialist who is passionate about aiding her clients in enhancing their relationship with food.

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conscious eating

plant-forward menu can be one of the best gifts that a host can give this holiday season. It is also more likely than ever that guests will welcome a celebration menu filled with vegetables and fruits. A 2023 survey by the International Food Information Council found that six out of 10 people reported eating a more plant-based diet to be healthier. “About 20 years ago, there might be one or two people at a party who followed a plant-forward diet. Now, we have to plan our menus to have more plant-based options,” notes Ojai, California-based dietician Sharon Palmer. “Even if only half of the guests follow a plant-based diet, my dishes are gone. Even the carnivores love them.”

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Plant-Forward Eating “When we think about plant-forward eating, what we are really going to do is add more vitamins, minerals and fiber and reduce the amount of calories that we consume,” says Sherry Coleman Collins, a registered dietitian and nutritionist in Marietta, Georgia. “That is especially important during the holidays when we are inclined toward eating more calorie-dense foods that have more fat, sugar and salt. A plant-forward meal can naturally reduce some of that without losing the flavor and enjoyment of eating.”

All in the Presentation The name of a recipe can make a difference. “Why even say vegan?” Palmer asks. “Research shows that using the word vegan loses the crowd. There are people who will immediately think less tasty. If you lead with a description and its flavors, people are much more interested in trying it.”

Plant-Forward Holidays

FESTIVE FOODS EVERYONE WILL CRAVE by Veronica Hinke

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The Holiday Centerpiece When planning a plant-forward meal, consider making it the spotlight of the celebration. “What replaces that focal point can come in a variety of different forms,” says Colleen Patrick-Goudreau, a thought leader on the culinary, social, ethical and practical aspects of living compassionately and healthfully. “I think what’s missing for people isn’t just the meat. I don’t think people are thinking, ‘I need my meat.’ I think they are thinking, ‘This looks so unfamiliar and incomplete.’ So, how do we complete it?” Patrick-Goudreau suggests a large acorn squash stuffed and baked with flavors and foods of the season, including grains (quinoa, millet, rice), cranberries and raisins sautéed with onions and seasoned with winter spices like cloves, cinnamon and cardamom. “That stuffed squash can be the focal point, not just on the plate, but also on the table,” she asserts. “Now the oohs and the aahs are about the squash as the centerpiece.” Plant-based nutrition specialists and restaurateurs Bart Potenza and Joy Pierson were among the first to elevate plant-based menus in the 1990s to the flavor-filled,

crave-worthy foods enjoyed today. They love a whole, roasted cauliflower that is frosted with cashew cream and cut into slices. “[Cauliflower] is the new white meat,” Pierson says. “It’s about sharing beautiful foods with friends and family.” Part of the plant-based movement has been accomplished by incorporating more ingredients. “We are omnivorous, so we don’t naturally crave meat, but we do crave fat, salt, texture, familiarity and flavor,” says Palmer. “The recipes that I make for the holidays check all of those boxes. I always volunteer to bring the entrée. I try to think of something savory that’s also seasonal and matches the holiday menu.”

Delicious Plant-Based Starters Minnesota-based Instagram influencer Kristi Erdal makes a plant-based holiday party snack that can double as a holiday gift. “It is important to have a nutritionally balanced meal, especially during the holidays, which tend to be more meat- and carb-forward with all the roasts and gravies,” she says. “My rosemary spicy roasted nuts are a party snack with savory, smoky, spicy and sweet

flavors. A huge amount of fresh, chopped rosemary gives them an amazing flavor boost along with added health benefits. I have several favorite plant-forward recipes that I make during the holidays, including my jalapeño cranberry sauce and my kohlrabi slaw, but the nuts are the most popular.” Palmer makes meatless appetizers that stand up to their classic meat-based counterparts. One of her favorites is golden beet vegan meatballs with almond sage cranberry cream. It is made with shredded golden beets and showcases flavors of the season like hazelnuts, flaxseed, sage and thyme. “They’re just so colorful, which is especially nice at holiday time,” she says. “More and more people are realizing that [plant-forward food] is going to be delicious. They’re not going to miss out. It’s going to be satisfying, colorful and amazing.” Veronica Hinke is a food historian and the author of The Last Night on the Titanic: Unsinkable Drinking, Dining and Style and Titanic: The Official Cookbook. Learn more at FoodStringer.com.

November 2023

1 Tbsp fresh, chopped sage leaves ¼ cup dried cranberries To make the vegan meatballs, trim the beets and scrub the outside surface, leaving the peels on. Using a food processor or a box grater, shred the beets.

GOLDEN BEET VEGAN MEATBALLS: 1 bunch fresh golden beets (about 5) 1 15-oz can cannellini beans, rinsed and drained (about 1 ¾ cups) 2 green onions, diced 2 cloves garlic, minced 1 cup mushrooms, finely chopped ½ cup fresh, chopped parsley ½ cup finely chopped hazelnuts ¼ cup ground flax seeds ½ cup whole wheat breadcrumbs (may use gluten-free) 1 tsp sage 1 tsp tarragon 1 tsp thyme ½ tsp smoked paprika ¼ tsp black pepper 2 Tbsp reduced-sodium soy sauce 2 Tbsp tahini 1 lemon, juiced ALMOND SAGE CRANBERRY CREAM: 1 cup peeled, slivered almonds 4-6 Tbsp plain, unsweetened plant milk (soy or almond) 1 Tbsp lemon juice 1 clove garlic ¼ tsp freshly ground black pepper ½ tsp ground sage Sea salt (to taste, optional) 28

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Preheat the oven to 375°F and spray a baking sheet with non-stick cooking spray. Form 24 golf ball-sized balls out of the mixture and place them evenly on the baking sheet. Bake the vegan meatballs on the top rack of the oven until golden brown, about 40 to 45 minutes. Serve with the almond sage cranberry cream. To make the almond sage cranberry cream, soak the almonds in water for 2 hours (or overnight). Drain the water and place the soaked almonds in the container of a blender or food processor. Add 4 tablespoons of plant milk, lemon juice, garlic, black pepper and ground sage, and process to make a thick, creamy dip. If too thick, add 1 to 2 tablespoons of plant milk as needed to create the desired texture. Transfer the cream to a dish and stir in the fresh sage, cranberries and salt if desired. Garnish with additional freshly ground black pepper and fresh sage. NOTE: To make this recipe gluten-free, use gluten-free breadcrumbs and soy sauce. Recipe and photo courtesy of Sharon Palmer, MSFS, RDN.

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YIELD: 8 SERVINGS (3 VEGGIE BALLS EACH)

Mix in the soy sauce, tahini and lemon juice—using hands to combine the mixture well. Cover and refrigerate for 1 hour or overnight.

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GOLDEN BEET VEGAN MEATBALLS WITH ALMOND SAGE CRANBERRY CREAM

Add the beets, onions, garlic, mushrooms, parsley, hazelnuts, flax seeds, breadcrumbs, sage, tarragon, thyme, smoked paprika and black pepper. Mix together well.

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photo courtesy of Sharon Palmer

Place the beans in a large mixing bowl and use a potato masher to mash them slightly to achieve a thick mixture with some lumps.

not mushy. Adjust moisture as needed by adding water if too much is lost to evaporation during cooking. Should achieve a moist texture, with no residual liquid. Stir the walnuts into the mixture and remove from the stove. Preheat the oven to 400°F.

photo courtesy of Sharon Palmer

Prepare the pastry by lining a baking sheet with parchment paper. Lay out 8 puff pastry squares evenly over the baking sheet.

MINI CURRIED LENTIL WELLINGTONS

CURRIED LENTIL FILLING: 1 tsp extra virgin olive oil ½ medium onion, finely chopped 2 cloves garlic, minced 2 Tbsp water 1 medium carrot, chopped ½ cup brown mushrooms, chopped ½ cup frozen peas, thawed 1 Tbsp curry powder ¼ tsp black pepper ½ cup small green or brown lentils, uncooked 2 cups vegetable broth ¼ cup chopped walnuts

Place water in a small dish. Moisten fingertips with water and swipe across the bottom two edges of each pastry. Fold over the top edge of the pastry to line up with the bottom edge, forming a triangle. Dip a pastry brush in a small dish of water and moisten the bottom edge of the pastry. Using a fork, secure the top edge to the bottom edge of the pastry by pressing with the fork around the entire edge. Place plant-based milk in a small dish. Dip a pastry brush into the plant-based milk and moisten the surface of the pastries with the brush. Place in the oven and bake until golden brown, about 18 to 22 minutes. Recipe and photo courtesy of Sharon Palmer, MSFS, RDN.

PASTRY: 1 package vegan puff pastry, defrosted (1 pound 1.5 ounces cut into 8 5-by-5-inch squares) ½ cup water 2 Tbsp plant-based milk, plain, unsweetened In a large skillet, heat the olive oil. Sauté the onion and garlic for 4 minutes. Add water and stir.

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YIELD: 4 TO 6 SERVINGS

Fill the center of each pastry square with ¼ cup of filling.

Add the carrots, mushrooms, peas, curry powder and black pepper and sauté for an additional 5 minutes, stirring frequently. Add the lentils and vegetable broth, stirring to combine. Cover and let simmer for about 15 minutes, stirring occasionally. Then remove the lid and allow to simmer for another 15 minutes until the liquid is absorbed and the lentils are tender but November 2023

Drain any leftover liquid, transfer the cooked lentils and quinoa to a bowl and mash slightly. Add carrot, onions, herbs, garlic, oats, flax, oregano and black pepper to the bowl with lentils and quinoa and mix well. Add mustard, soy sauce and vinegar and stir well to moisten all ingredients.

MUSHROOM SAUCE: 1 tsp extra virgin olive oil ¾ cup diced mushrooms 1 medium garlic clove, minced 2 cups plant-based milk, plain, unsweetened 2 Tbsp all-purpose flour 1 pinch salt (optional) 1 pinch black pepper 1 Tbsp reduced-sodium, gluten-free soy sauce To make the herbed lentil patties, place the lentils and quinoa (or other ancient grain) in a small pot and add broth. Cover and simmer over medium heat about 25 minutes, stirring occasionally, until very tender. Add additional water, as needed, to compensate for evaporation during cooking. 30

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Add the mushrooms and garlic and sauté for 3 minutes. Whip together soy milk, flour, salt (optional), black pepper and soy sauce with a whisk in a small bowl until smooth with no lumps. Pour the mixture into the saucepan and cook for about 8 minutes, until bubbly and thick. Serve about 5 tablespoons of sauce per portion. Note: Make this gluten-free by using gluten-free oats and substituting corn starch for the wheat flour. Recipe and photo courtesy of Sharon Palmer, MSFS, RDN.

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1 cup small green or brown lentils, dry ¼ cup quinoa 3 cups vegetable broth 1 medium carrot, shredded finely (about 1 cup) 1 small onion, chopped finely ¼ cup chopped fresh herbs 2 cloves garlic, minced ¼ cup ground flax seeds ½ cup old-fashioned oats, dry 1 tsp oregano ½ tsp black pepper 1 Tbsp whole grain mustard 1 Tbsp soy sauce, gluten-free 1 Tbsp red wine vinegar

To make the mushroom sauce, while the lentil patties are baking, heat the olive oil over medium heat in a saucepan.

pukao/shutterstock.com

YIELD: 4 TO 6 SERVINGS

Place in the oven on the top rack and bake for about 40 minutes, until golden and firm. Remove and serve with mushroom sauce.

pukao/shutterstock.com

HERBED LENTIL PATTIES WITH MUSHROOM SAUCE

Preheat the oven to 375°F. Spray a baking sheet with nonstick cooking spray. Press ½-cup lentil patty mixture into a measuring cup or scoop, place onto the baking sheet and flatten down to create firm, round patties about ½-inch thick. Form 8 patties with the mixture.

Garsya/shutterstock.com

photo courtesy of Sharon Palmer

Chill for 1 hour.

CREAMY LEEK POLENTA YIELD: 4 TO 6 SERVINGS 2 Tbsp nondairy butter, divided 3 large leeks (white and pale green parts only), washed and thinly sliced 4¼ cups water (or half vegetable stock and half water) 1 cup coarse cornmeal (polenta) ¼ cup nutritional yeast flakes 1 tsp salt, added gradually to taste Freshly ground pepper, to taste Melt 1 tablespoon of the nondairy butter in a 4-quart saucepan over medium heat. Add the leeks and stir to coat. Cover and cook until the leeks soften, stirring occasionally for 7 to 10 minutes.

ROSEMARY SPICY ROASTED NUTS

Add the water and broth, cover and bring to a boil. Reduce heat to medium-low and slowly pour in the polenta while whisking simultaneously. Whisking is essential, otherwise the cornmeal will clump up. Continue stirring until the mixture is thick and creamy. At this point, switch from a whisk to a wooden spoon and continue to stir. Add the nutritional yeast and salt and continue to stir until it is thoroughly combined and the mixture is thick and creamy.

2½ cups mixed nuts ⅓ cup pistachio nuts (optional) 2 Tbsp unsalted butter 2 heaping Tbsp finely chopped fresh rosemary 1 Tbsp cumin 1 Tbsp light brown sugar ½ tsp cayenne pepper 1 Tbsp kosher salt ¼ tsp fresh-cracked black pepper 1 Tbsp pure maple syrup

Season with salt and pepper, to taste, and divide the polenta among plates.

Preheat the oven to 350°F.

Reprinted with permission from The 30-Day Vegan Challenge: The Ultimate Guide to Eating Healthfully and Living Compassionately by Colleen Patrick-Goudreau.

Place the nuts in a large mixing bowl and add cumin, brown sugar, cayenne pepper, salt and black pepper. Mix and set aside.

Line a large, rimmed baking sheet with parchment paper.

In a medium saucepan over medium-low heat, melt the butter. Add the rosemary and stir occasionally. Cook until fragrant, approximately 1 to 2 minutes. Make sure not to over-simmer until it burns, and do not bring it to boil. Remove from the heat and stir in the maple syrup. Pour the melted butter and rosemary mixture over the nuts. Stir thoroughly until mixed well. photo courtesy of Colleen Patrick-Goudreau

Garsya/shutterstock.com

Remove the saucepan from the heat and stir in the remaining tablespoon of nondairy butter. Cover and let sit for 15 minutes before serving.

YIELD: 8 TO 10 SERVINGS

Transfer the seasoned nuts into the prepared rimmed baking sheet. Using the back of an offset spatula, spread the nuts across the baking sheet evenly. Bake for 20 minutes. Stir after the first 10 minutes. Let the nuts cool slightly before transferring them into containers. They will harden and stick to the pan if they cool completely. Transfer to mason jars if gifting. Recipe and photo courtesy of Kristi Erdal. November 2023

are soft, about 20 minutes. If the water evaporates during cooking and the vegetables stick to the pan, just add a little more water or oil. Prepare the cobbler crust while the vegetables are cooking. Once the vegetables, especially the sweet potatoes, are fork-tender, add the tarragon, oregano, thyme, sage, garlic, salt and pepper, and cook for another two minutes. Give the vegetables another stir. Pour in the wine, stock and flour/water mixture, and raise the heat to medium-high. Bring to a boil, then simmer, stirring occasionally, until the mixture has thickened and reduced, about 8 minutes. If the initial broth begins to soak into the veggies, and they start to stick to the pan, add about ¼ cup veggie stock to deglaze the pan. Stir, taste and add salt and pepper, as desired.

photo courtesy of Colleen Patrick-Goudreau

Transfer the filling into the prepared baking dish.

VEGETABLE POT PIE YIELD: 4 TO 6 SERVINGS 2 Tbsp olive oil or water for sautéing 1 large yellow onion, diced 2 orange sweet potatoes, peeled and diced 2 carrots, peeled and diced 2 stalks of celery, diced 1 fennel bulb, diced 1 Tbsp dried tarragon 1 Tbsp dried oregano 1 tsp dried thyme 1 tsp dried sage 3 garlic cloves, finely chopped ½ tsp salt, to taste Freshly ground pepper, to taste ½ cup dry white wine 1½ cups vegetable stock 3 Tbsp all-purpose flour, whisked into a few Tbsp of water Oil a 9-by-9-inch baking dish. Add the oil or water to a large sauté pan and turn the heat to medium-low. Add the onion and cook for 2 minutes. Add the sweet potatoes, carrots, celery and fennel. Sauté, stirring often, until all the vegetables 32

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When ready to assemble and bake, preheat the oven to 375°F. Spoon the cobbler dough on top of the vegetables. Plop them randomly on top of the vegetables. Bake until the cobbler crust is golden brown, about 15 to 20 minutes. Serve hot right out of the oven. CHIVE AND BLACK PEPPER COBBLER CRUST: 1⅔ cup unbleached, all-purpose flour 1 Tbsp aluminum-free baking powder ¼ cup minced chives ½ tsp freshly ground pepper ½ tsp salt ⅔ cup nondairy milk, preferably unsweetened (soy, almond, rice, coconut, hemp) ⅓ cup olive, canola or coconut oil In a large mixing bowl, stir together the all-purpose flour, baking powder, chives, freshly ground pepper and salt until fully combined. It is important to never over-stir cobbler or biscuit dough because it could result in a dense final product, so always mix dry ingredients first, then add the wet items and stir just enough to combine. Add the milk and olive oil and stir until the dry ingredients are just combined with the wet ingredients. The result is a sticky—not smooth—dough. After applying on top of the pot pie to make the crust, any remaining dough can be used to make biscuits, baking them in a 425°F oven on a parchment-lined or greased cookie sheet for 8 minutes. Reprinted with permission from The 30-Day Vegan Challenge: The Ultimate Guide to Eating Healthfully and Living Compassionately by Colleen Patrick-Goudreau.

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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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November 2023

Vegan Restaurants Around Dallas D’Vegan: Vietnamese cuisine, popular dishes such as bun bo hue, golden noodle soup, deluxe flat noodle, happy fried rice, vegan pho. 9780 Walnut St., in the Walnut Street Mall, Dallas.

El Palote Panaderia: chimi plates, nachos supreme, and main weekend dishes such as menudo grande and chico. vegan taco, BBQ sandwich, and enchiladas plate. 2537 S. Buckner Blvd., Dallas. Vegan Food House: “crab” fried avocado benedict and fries, prosciutto and blue cheese flatbread, french onion grilled cheese sandwich and fries, bread pudding waffle with peach cobbler compote. 832 W. Seventh St., Dallas.

n the transition to a plant-derived diet, vegetarians don’t eat food products made from meat, fish, shellfish, crustaceans or animal byproducts. Vegans don’t eat food products that come from animals, including dairy products and eggs. As the movement gains momentum, restauranteurs have taken notice, and here are a few of the current hotspots and their specialties.

Spiral Diner & Bakery: The Big Easy, Zucchini Po Boy, Da Gumbo, Shrimp Po Boy and the King Cake Shake. 1314 W. Magnolia Ave., Fort Worth.

TLC Vegan Café: chicken fried oyster mushrooms, house-made sauces, buttercream cake, banana foster pudding and award-winning Texas chili. 1930 N. Coit Rd., Ste. 140, Richardson.

World Party Pizza: fresh, quality vegan pizza and pasta, creamy walnut chick’n, pesto pasta with seared lion’s mane mushrooms on their all-online menu. 1930 N. Coit Rd., Ste. 140, Richardson.

Nuno’s Tacos & Vegmex Grill: chorizo, quesadillas, burritos, tacos, tortas, nachos, Michael Scott Fishless Sandwich, Nuno’s Loaded Nachos, Nuno’s Quesadilla Plate, Kendra’s Taco Plate, flauta plate, la chilanga torta, pozole, mole enchiladas, cowboy torta. 8024 Spring Valley Rd., Ste. 8024, Dallas.

Kalachandji’s: vegan Indian cuisine: Veggi Burger Sundays, Dosa Tuesdays and Paratha Wednesdays. 5430 Gurley Ave., Dallas. Sierra Valley Food: authentic Mexican food, especially tamales, including vegan pork, cheese and green salsa, chicken and salsa, sweet pumpkin, black bean and mixed flavors. 920 S Harwood St., Dallas, in the Dallas Farmers Market. Vegan Vibrationz: Vegan Vibrationz offers 20 percent off on Meatless Monday at Legacy Food Hall, featuring loaded nachos with smoked jackfruit, vibes juice, and crispy cauliflower buffalo wings. 7800 Windrose Ave., Plano..

Recipe Oak Cliff: fresh, organic juices and drinks, soups, salads, to-go meals, unique juices and smoothies, from flavors Citrus Blast, Electric Mango, KoolAide and more. 1831 S. Ewing Ave., Dallas.

Nature’s Plate: veggie mac, sweet potato lemon tahini bowl, tempeh salad, and black bean enchiladas. 10233 E. NW Hwy., Ste. 432, Dallas. Project Pollo: vegan chicken Korean Steak Salad and Chikn Caesar Wrap. 4814 Greenville Ave., Dallas.

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natural pet

Responsible Pet Adoption GUARANTEE A FOREVER HOME FOR A FURRY FRIEND Casa Del Vegano: grilled fajita chickenless tacos, coastal scallop tacos, crispy Thai jackfruit tacos, The Avochanga, spicy torta de milanese, jalapenos rellanos, veef quesadilla and pupusas. 333 Jefferson Blvd., Dallas. Da Munchies: Philly roll, cajun crab stuffed jalapeno poppers, cauli wings, jack fruit tacos, fried chickem and BBQ link baskets. 4121 N. Westmoreland Rd., Dallas.

by Sheila Julson

he idea of bringing a new pet home conjures up images of endless cuddles and joyful frolicking, but there are crucial responsibilities to consider, too. A successful adoption requires thought and preparation well before the furry friend joins the family. The goal is to build a happy environment for the animal’s entire lifetime. Think of it as unconditional love with a no-return policy. Ruth Allen, director of admissions and placement for the American Society for the Prevention of Cruelty to Animals, encourages people to adopt from a local shelter or rescue organization, where “you often have the advantage of learning valuable information about the animal’s background, including any important medical or behavioral needs.” Another option, she explains, is to identify a responsible breeder and avoid a so-called puppy mill that engages in cruel breeding practices.

True Food Kitchen: Inside Out Quinoa Burger, spaghetti squash casserole, Panang curry, teriyaki quinoa bowl, squash pie, moroccan chicken, red chili shrimp, shiitake lettuce cups. 8383 Preston Center Plaza, Ste. 100, Dallas. Goji Café: protein, summer, and crispy spring rolls vegan sweet and sour chicken, curry fried rice, deluxe flat noodles, and veggie fried rice. 2330 Royal Ln., Ste. 900, Dallas.

Midtown Pizza: vegan pizza , including their traditional marinara sauce and vegan mozzarella, basil pesto, meat lovers, margarita, BBQ chicken, Greek, midtown, greens, and playa flavors. 5782 Alpha Rd., Dallas.

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Reverie Bakeshop: vegan sweet tooth cupcake, the veggie dog jalapeno kolache, oatmeal cookie sandwich, and the chocolate peanut butter cup. 980 N. Coit Rd., Ste. 2850, Richardson.

November 2023

Angela Speed, vice president of marketing and communications for the Wisconsin Humane Society, observes that most people come to their shelter with a specific breed in mind. Adoption counselors help people focus on a pet’s needs, too, so they can find an animal that blends well with their family lifestyle. “Are they looking for a running partner or a couch potato? Is size a factor for their living situation? We talk about home setting, training and exercise needs, pet care costs, balancing work and animal ownership, and the tools and supplies you need to set yourself and your new companion up for success,” Speed advises. It’s easy to let emotions or an affinity for a certain breed take precedence when choosing pets. Mike Spiotta, lead kennel manager of North Shore Animal League America, reminds us to keep lifestyle factors at the forefront. He notes that herding dogs, such as border collies or Australian shepherds, are fluffy and attractive but were bred to be active and require lots of space. Other dog breeds may be excessive barkers. “Animals can develop behavioral chal-

lenges because their needs aren’t being met, which can lead to frustration by the owner and the dog eventually being returned to an adoption facility through no fault of its own,” Spiotta cautions. For those unsure about adopting an animal, most rescue organizations offer foster programs that allow potential pet parents to determine whether a furry addition is right for them. Many municipal shelters also welcome volunteers to help with dog walking, animal socialization, cleaning and laundry. Before adopting or fostering, it’s important to make sure everyone in the house is prepared to have a pet. Chores such as feeding, grooming and walking the dog or cleaning the cat’s litter box can be divided among family members. “Keep an open mind and heart, because you may fall in love with a pet you’d never considered,” Allen asserts. “Dogs and cats have so much love to give, though some are sometimes overlooked due to their size, breed or even their age.” People tend to gravitate toward young pets, but senior animals also need a chance to live out their golden years in a loving home and can offer key advantages. Older

animals with a history of living within a family may settle in more quickly than a puppy or kitten. Many older pets are already housetrained, have mastered basic commands and are beyond chewing phases. The personalities of puppies and kittens tend to change as they grow, but personalities of adult animals are often fully formed, although still adaptable. Allen notes, “It’s okay to give pets as gifts if the person has an interest in owning one, though the easiest way to be certain is to ask the recipient and go through the process together.” Spiotta cautions against giving an animal as a surprise, saying, “The last thing most people want is more responsibility, especially an unexpected responsibility in the form of a life.” He recommends gift wrapping a collar and including a handwritten note inviting the recipient to choose a pet when they are ready. Many local shelters offer gift certificates for adoption, which allows the recipient an opportunity to make their own decision. Sheila Julson is a freelance writer and regular contributor to Natural Awakenings.

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The Green Paw: Plant-Based Diets for Pets

by Lauriston Crockett III

he plant-based revplant-based diet can risk esolution has transsential amino acids, vitamins formed how many of and peptide deficiencies. us approach our meals. From Digestive adjustments: While dogs have some casustainability to health benepacity to digest plant matter, fits, its appeal is undeniable. a sudden or imbalanced shift But as we make these dietary can disrupt their digestive transitions, dog owners systems, leading to potential everywhere are pondering health concerns. whether our four-legged Palatability: The taste companions may also empreferences of dogs, rooted bark on this green journey. It Lauriston Crockett III in their carnivorous ancestry, is essential to remember that might make accepting a wholly plant-based every dog carries the DNA of the wolf, an diet challenging. apex carnivore. Considering their intrinsic carnivorous nature, we can explore the impliPlants: The Good and the Risky cations of plant-based diets for dogs. For dogs, safe additions include carrots, The Legacy of the Wolf green beans, quinoa and blueberries that Deep within every Chihuahua, Labrador, can offer nutritional benefits and are often or Poodle runs the genetic code of the wolf. well-received by dogs. Avoid grapes, garlic, Their diet primarily comprises meat and onions and certain nuts which are toxic and their anatomy—from sharp, canine teeth to should never be part of a dog’s diet. a short digestive tract—is designed for it. We A Balanced Approach must consider this ancestral lineage when Dog owners must prioritize balance and examining alternative diets for our dogs. nutrition if considering a plant-based diet or The Pros of Plant-Based Eating even supplementing with plant-based foods. for Dogs While dogs can metabolize certain plant Sustainability: Meat production is foods, it is crucial to ensure they receive resource-intensive. Opting for a plant-based the necessary nutrients from their primary diet for our dogs could reduce our carbon diet or supplements. Consultation with a footprint and contribute to a more sustainveterinarian or canine nutritionist is paraable future. mount because they can provide guidance on Ethical considerations: Concerns about appropriate food choices, portion sizes,and the conditions in meat industries have led necessary supplements. many to seek plant-based alternatives, hopAlthough the allure of plant-based diets ing to align their pets’ diets with their ethical for sustainability and health is strong, we beliefs. must tread carefully regarding our canine Health perspectives: Some dogs exhibit companions. Their genetic lineage to the carallergies or intolerances to specific meatnivorous wolf is a testament to their dietary based proteins. Given the proper guidance, needs. Integrating plant-based foods into a shift to select plant-based foods might their diets should be a well-researched and alleviate such issues. cautious endeavor, always prioritizing their health and well-being above all.

The Challenges of Plant-Based Eating for Dogs Nutritional concerns: Like their wolf ancestors, dogs require specific nutrients that are abundant in animal products. A purely

Lauriston Crockett III is founder of The Gift For Life. For more information visit TheGiftForLife.com. See ad, page 38.

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calendar of events

Sustainability Summit – 8am-4pm. Theme: Let it Grow: What is Planted Here, is Fruitful to the World. Prepare to be inspired, educated and equipped with the tools to make a positive impact on our planet. Dallas College North Lake Campus, 5001 N MacArthur Blvd, Irving. Tinyurl.com/97aj88et.

SATURDAY, NOVEMBER 4 Japanese Fall Festival – 9am-5pm. Celebrate fall in the Japanese Garden while exploring the arts and culture of Japanese. $6-$12; free/ages 5 and under. Fort Worth Botanic Garden, 3220 Botanic Garden Blvd, Fort Worth. fwbg.org.

TUESDAY, NOVEMBER 7 Conservation Summit – 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. Free virtual option. George W. Bush Presidential Center, 2943 SMU Blvd, Dallas. TexanByNature.org. Trees for Texas – 6:30-8pm. Learn tips on tree selection, proper planting practices, as well as proper watering, pruning, common insect issues and diseases. Free. Zoom. RootedIn.com.

TUESDAY, NOVEMBER 14 Dallas Sierra Club Meeting – 7pm. Topic TBD. Zoom. DallasSierraClub.org.

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sunday

tuesday

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

Texas Master Naturalist Tuesday Webinar – Thru Jan. 12pm. 2nd Tues. Features fantastic new and returning guest speakers. Free. Register: txmn.tamu.edu/tmntuesdays.

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

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. AnandaDallas.org.

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

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

Celebration Service Live – 11am. Meditation, music and lessons on YouTube live: Unity on Greenville Dallas, TX or Cutt.ly/2tzQx4i. Love offering. Unity on Greenville, 3425 Greenville Ave, Dallas. 214-826-5683. DallasUnity.org. Dallas Shambhala Meditation Center Weekly Meditation – 11am-1:15pm. Each Sunday, we offer a free meditation, tea and dharma talk session in-person and via Zoom. All welcome. Free. Dallas Shambhala Meditation Center, 2695 Villa Creek Dr, Ste B146, Farmers Branch. Dallas. Shambhala.org. Greater Dallas Organic Garden Club – 2:30pm. 4th Sun (Jan-Sept). Each meeting includes a special speaker presentation covering many topics of interest to local gardeners. Free. North Haven Gardens, 7700 Northaven Rd, Dallas. 214-363-5316. gdogc.org. Sunday Meditation – 3:15-4:15pm. With Lynne Patterson. Class offers many meditation techniques and styles, with a focus on mindfulness and open awareness. $10. Yoga Mart, 2201 Tucker St, Ste 101, Dallas. 214-238-2433. DallasMeditates.com. Online: Awakening Heart Meditation – 5-7pm. Interfaith mindfulness meditation, music and message based on the teachings of Thich Nhat Hanh. Facilitated by Brother ChiSing. Donation accepted. Dallas Meditation Center, 727 S Floyd Rd, Richardson. 972-432-7871. DallasMeditationCenter.com.

monday 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. 972432-7871. DallasMeditationCenter.com. Meditation Mondays via Zoom – 7-8pm. Meditation Mondays focuses on the practice and the experience of various forms of meditation. Free. Unity of Dallas, 6525 Forest Ln, Dallas. 972-233-7106. UnityDallas.org.

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. Yoga4Love.com. Online: Meditation for Everyone – 7-8:30pm. Classes are great for beginners that want to learn to meditate and great for more experienced meditators that want to expand their meditation. Must register: MeditationInTexas.org. Online: Metaphysics and Meditation – 7-8:30pm. Manifestation and mysticism: 2 sides of the spiritual coin. Let us practice 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. CSLDallas.org.

Dallas-Tarrant-Rockwall counties

WEDNESDAY, NOVEMBER 1

ongoing events

thursday

Ste 115, Dallas. 972-866-9988. CSLDallas.org. ImpactNights – More info: Inclusive-Economy. org/impactnights. Online: Celebrate Recovery – 6:30pm. A safe community to find support, hope and freedom from the struggles and realities that we all face through transitions, hurt, pain, loss or addiction of any kind. Free. First United Methodist Church, 777 N Walnut Creek Dr, Mansfield. FirstMethodistMansfield.org.

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

November 2023

Denton-Collin-Grayson-Cooke counties

within 15-min guided meditation. $10/session. DallasMeditates.com.

saturday Morning Bird Walk – 7:30-8:15pm. 3rd Sat. Join Trinity River Audubon Center for a monthly bird walk and enjoy the grounds and our amazing feathered friends. $10. Trinity River Audubon Center, 6500 Great Trinity Forest Way, Dallas. Registration required: TrinityRiver.Audubon.org.

calendar of events SUNDAY, NOVEMBER 5 Meadow Bird Walk – 7:30-10am. 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. ConnemaraConservancy.org.

SATURDAY, NOVEMBER 11 Early Bird Walk – 8am. With Master Naturalist Jack Chiles. Weather permitting. Bring binoculars or borrow ours. Hagerman National Wildlife Refuge, 6465 Refuge Rd, Sherman. 903-7862826. Register: FriendsOfHagerman.com.

Coppell Farmers Market – 8am-12pm. Yearround market. 768 W Main St, Coppell. CoppellFarmersMarket.org. Morning Tai Chi – 8:30am. Join Tai Chi Chuan instructor George Deerfield for this interactive class in developing strength, balance, improved breathing. Unity of Dallas, 6525 Forest Ln, Dallas. UnityDallas.org.

Second Saturday Guided Hike – 8:30-9:30am. Learn about our surrounding habitat while you enjoy a hike. All ages. Trinity River Audubon Center, 6500 Great Trinity Forest Way, Dallas. Registration required: TrinityRiver.Audubon.org. Pregnancy, Childbirth, Postpartum and Baby Classes – 6-7pm. Classes are held virtually online lead by our top AID instructors utilizing state of the art visual aids and activities to keep it fun and engaging while presenting the latest evidenced based material on each topic. $35/class. Child birth-Classes.com.

Dallas Metroplex Edition

Forest Bathing – 9:30am-12pm. An immersive time spent connecting with nature in our wildlife sanctuary. $25. Heard Natural Science Museum & Wildlife Sanctuary, 1 Nature Pl, McKinney. 972-562-5566. HeardMuseum.org. The Refuge Rocks – 10am. Talkin’ Turkey. Free. Hagerman National Wildlife Refuge, 6465 Refuge Rd, Sherman. 903-786-2826. Register: FriendsOfHagerman.com.

SUNDAY, NOVEMBER 19 Thrive Nature Walk – 9-11:30am. A guided walk to connect with nature and the outdoors. All ages. Thrive Nature Park, 1951 S Valley Pkwy, Lewisville. Registration required: CityOfLewisville.com. Zip Line Day – 1-5pm. Guests climb a 23-ft tree to our zip platform then proceed to a 487-ft Zip line. Purchase one ticket ($12 each) for each time you would like to travel down the zip line. Pre-registration required. Heard Natural Science Museum & Wildlife Sanctuary, 1 Nature Pl, McKinney. 972-562-5566. HeardMuseum.org.

SUNDAY, NOVEMBER 12 Nature Journaling Workshop – 12-2pm. A beginners’ class where we will discuss the elements of a journal and how to practice mindfulness in nature so that you can begin recording observations of your own. $10; $5/vehicle. Lewisville Lake Environmental Learning Area, 201 E Jones St, Lewisville. Registration required: 972-2193550 or llela.org.

WEDNESDAY, NOVEMBER 15

SATURDAY, NOVEMBER 18

Texas Recycles Day – 8:30am-12pm. Donations collected benefit thousands of people as items are reused or recycled which ultimately keep these items our of our landfill. Chase Oaks Church parking lot, 281 Legacy Dr, Plano. Details: Plano.gov/TRD.

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

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Pkwy, Lewisville. Registration required: CityOfLewisville.com.

Thrive Nature Walk – 10-11:30am. A guided walk to connect with nature and the outdoors. All ages. Thrive Nature Park, 1951 S Valley

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daily

monday

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. FarmersMar ketOfGrapevine.com.

Dairy Farm Tours – Mon-Sat, by appt only. Experience life on a dairy farm with an educational tour including how and what cows are fed, the benefits of grass-crop based feed (silage), the milking parlor, bottle feeding baby calves along with the learning the benefits of drinking raw milk vs pasteurized milk. Everyone gets samples of milk. $7/person age 2 & up. Circle N Dairy, 2074 County Road 446, Gainesville. 940-3720343. CircleNDairy.com.

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

sunday Frisco Fresh Market – 10am-4pm. Also Sat, 8am-4pm. Frisco Fresh Market, 9215 John W Elliott Dr, Frisco. 844-776-2753. FriscoFreshMarket.com. Sunday Celebration Service Agape Center for Spiritual Living – 10am, meditation; 10:30am, service. Noah’s Event Venue, 5280 Town Square Dr, Plano. Rev Lee Wolak: 972-468-1331. AgapeSpiritualCenter.com.

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: Horizonuu.org.

your mind and be more present. Free. Entelechea Center, 1201 International Pkwy, Ste 200, Richardson. 972-792-9900. Entelechea.org. 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. MysticMandalaCenter.com.

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

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

wednesday Anu Kri Healing Service – 7-9pm. With Dr. Tricia and Dr. Rusty. Anu (God) Kri (Energy) is a new healing method for the evolution of humanity. Each week we will work with people from the audience. The healing service includes a time for everyone present to participate in healing as we address healing requests people have submitted online and in-person. Free. Entelechea Center, 1201 International Pkwy, Ste 200, Richardson. 972-792-9900. Entelechea.org.

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

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

Denton-Collin-Grayson-Cooke counties

ongoing events

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

Sunday Brunch –10am-3pm. Serves up farmto-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.

the mind itsef.MysticMandalaCenter.com.

Horizon UU Worship Service – 10:30am-12pm. Horizon Unitarian Universalist Church, 1641 W Hebron Pkwy, Carrollton. 972-492-4940. Horizonuu.org.

Meditation Practice – 6-6:30pm. With Dr. Tricia and Dr. Rusty. Meditation is a great way to bring more peace into your life, learn to quiet

thursday

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: 972442-7607. BPRaptorCenter.org.

November 2023

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

ACUPUNCTURE & INTEGRATIVE MEDICINE ACUPUNCTURE AND INTEGRATIVE MEDICINE CENTER 1320 W. Walnut Hill Ln, Irving 18601 LBJ #501, Mesquite 972-444-0660 DrChapa.com

Established in 2009, our amazing team of Doctors have trained and graduated from the best Universities and Hospitals in China, S. Korea, Taiwan and Japan. We use the best of Eastern Medicine using Micro & Laser Acupuncture and herbal medicine for those that are in pain and suffering and have amazing success rates.

BREATHWORK ENTELECHEA WHOLENESS CENTER

Dr. Rusty, PhD, ND, LPC-S 1201 International Parkway. Ste 200, Richardson 972-792-9900 Entelechea.org Dr. Barrier integrates mindbody-spirit into his psychotherapy practice. He specializes in Daleth Transformational Breathwork, Energy Healing techniques, and Hypnotherapy to assist clients in releasing old patterns and creating a better life. Dr. Barrier has been a licensed psychotherapist for 30+ years.

NEW STAR CHIROPRACTIC & ACUPUNCTURE

CHIROPRACTIC

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

BRAIN HEALTH

Dr. Cecilia Yu, DC, BSN. NUCCA Technique 5220 Spring Valley Rd, Ste 170, Dallas, 75254 ABalancedAtlas.com Dr. Yu provides precise upper cervical chiropractic care for pain relief specializing in TMJ management, migraine headaches, vertigo, neck & back pain. With calculations tailored to each individual misalignment, Dr. Yu never guesses on your health. See ad on page 12.

CERESET PLANO

1033 E 15th St, Plano, 75074 214-892-2273 Plano.Cereset.com Cereset can help your brain reset itself, restoring your brain’s rhythm naturally, enabling it to manage stress more effectively. Cereset sessions jump start the process of re-balancing your brain, and can help issues leading to trouble sleeping, restlessness and anxiety, inability to focus or lack of joy. Periodic “tune-ups” provide ongoing support, ensuring long-term brain balance. See ad on page 9.

Dallas Metroplex Edition

DALLAS COLLEGE

1601 South Lamar, Dallas 214-378-1824 DCCCD.edu Dallas College has seven campuses, including El Centro, Brookhaven, Mountain View, Eastfield, Richland, Cedar Valley and Northlake. Dallas College serves the region with accredited one and two year certificates, degrees and core credit courses guaranteed to transfer to Texas colleges and universities.

THE HOCKADAY SCHOOL 11600 Welch Road, Dallas 214- 363-6311 Hockaday.org

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

A BALANCED ATLAS

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 16.

Autumn… the year’s last, loveliest smile. —William Cullen Bryant

EDUCATION

NEW STAR CHIROPRACTIC & ACUPUNCTURE

Dr. Zhangping Lu, DC, LAc, MD (China) 425 Maplelawn Dr, Ste 101, Plano 75075 972-519-8488 DFWAcupunctureChiropractic.com Whole-body wellness center providing chiropractic care, spinal decompression, allergy testing, NAET, IMAET, detoxification, weight loss, hormone balancing, wellness programs and more. All-natural healing, no medication, no surgery. See ad, page 16.

NADallas.com

JESUIT COLLEGE PREPARATORY SCHOOL OF DALLAS 12345 Inwood Rd, Dallas 972-387-8700 JesuitCP.org

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

PARKER UNIVERSITY

2540 Walnut Hill Ln, Dallas 75229 800-637-8337/214-902-2429 AskAdmissions@parker.edu Parker.edu More patients want alternative methods of treatment that are healthy, holistic and non-invasive. Earning your degree from Parker University in Functional Nutrition, Strength and Human Performance, Integrative Health can put you in position to help them. Offering top level experience and accredited by the Southern Association of Colleges and Schools, the Council on Chiropractic Education, and the Commission of Massage Therapy Accreditation.

GARDEN CENTERS NORTH HAVEN GARDENS 7700 Northaven Rd, Dallas 214-363-5316 NHG.com

Serving Dallas since 1951, NHG has grown into one of the most respected horticultural Start establishments Your Victory Garden in North Texas by serving our cusfor a Lifetime of Health tomers with quality & andWellness value. Offering gardening and plant education, concierge services, DIY classes, video library, gifts and more.

Plant For Fall Harvest: Direct Seed Outdoors (O), Start Seeds Indoors (IN)

HEALTH CARE August 1 - August 25:

Through August 15: Winter Squash by seed (O) Black Eyed Peas by seed (O)

KOZLOW & ROWELL

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

Broccoli by seed (IN)

Brussels Sprouts by seed (IN)

BAYLOR SCOTT & WHITE HEALTH Cabbage by seed (IN) Cauliflower by seed (IN) CARE SYSTEMCorn by seed (O) Cucumbers by seed (O) 1-800-4BAYLOR August 1 - September 15: Kohlrabi by seed (IN) BaylorHealth.com/CancerCare Pinto Beans by seed (O) Snap Pole Beans by seed (O) Southern Peas by seed (O) Okra by seed (IN)/(O)

Black Eyed Peas by seed (O)

Snap Bush Beans by seed (O)

Swiss Chard by seed (IN)

Yellow Bush Beans by seed (O)

Zucchini Squash by seed (O)

We have a network of cancer treatment centers through7700 Northaven Rd. Dallas, TX 75230 214-363-5316 out 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 NHG.com for more info.

PRIMACARE

13 Locations in Dallas-Fort Worth Metroplex 888-286-4603 PrimaCare.com With 13 Urgent Care Centers, PrimaCare serves the medical needs of area families with courtesy, convenience and compassion. Open 7 days a week with extended hours. No appointment necessary. Most insurance accepted. Use our Call Ahead Service and wait where your want. Open: Monday– Friday 8am-8pm, Saturday–Sunday 8am–5pm.

HOLISTIC DENTISTRY FLOURISH DENTAL BOUTIQUE Dr. Toni Engram 415 State St #800, Richardson 75082 469-676-2777 Flourish.dental

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

LYNN DENTAL CARE

Dr. D. Brock Lynn 6190 LBJ Freeway #900, Dallas 972-934-1400 LynnDentalCare.com Practicing dentistry for over 38 years, specializing in periodontics, Dr. Lynn is board-certified and a diplomate of the American Board of Periodontics and Dental implants. He practices dentistry with a holistic approach and is a member of the International Academy of Oral Medicine &Toxicology as well as the American Academy for Oral Systemic Health. See ad, page 46.

TMJ PLUS WELLNESS CENTER

Dr. Becky Coats, DDS, MAGD, LVIF, FIDIA, FAACP 2631 Ira E Woods Ave, Grapevine 817-481-6888 TMJPlus.com 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.

HOMEOPATHY HEALTHY HEALING ARTS/HPWWC Cathy May Lemmon, Ph.D. Hom, LCPH, BA 469-383-8442 Cathy@HPWWC.org HealthyHealingArts.com

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

INTEGRATIVE MEDICAL BONE SCANNING - TRINITY MEDICINE GROUP 3 Locations BoneHealthRev.com 972-999-1465

Bone health revolution for detection of osteopenia and osteoporosis. Echolight bone ultrasound measures bone density – using Radiation-free technology. Non-invasive, affordable bone scanning to measure bone density, strength and potential risk for bone conditions. Three locations across the Metroplex. Call now for appointment. See ad on page 2.

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

1320 W. Walnut Hill Ln, Irving 18601 LBJ #501, Mesquite 972-444-0660 DrChapa.com Trained in Asia, graduated from a Korean University, Dr. Chapa holds a Naturopathic Doctorate Degree and a PhD in Eastern Medicine specializing in Neurological issues. A former medic/nurse since 1995, this unique training has given confidence from many Physicians to refer their patients. Dr. Chapa is founder and medical director of AIMC established in 2009.

CARPATHIA COLLABORATIVE

Dr. Margaret Christensen M.D. Meadow Center, 10260 N Central Expy #210, Dallas CarpathiaCollaborative.com 469-729-6460 Dr. Christensen founded Carpathia Collaborative, a unique multi-specialty clinic offering personalized care for optimal health. Carpathia Clinic has the most IFMCP-certified Functional Medicine practitioners in the country, collaborating to address chronic pain, autoimmune disorders, cancer support, mood disorders, and more. Services include detox foot soak, IV vitamin therapy, hyperbaric oxygen therapy, and BEMER pulsed electromagnetic field therapy.

ENVIRONMENTAL HEALTH CENTER DALLAS

Dr. Elizabeth Seymour, MD 399 Melrose Dr., Suite A, Richardson 214-368-4132 EHCD.COM A nationally recognized medical facility specializing in the relationship of health and disease to environmental factors. Thorough investigation is made to determine the cause and correlation of the patent’s disease process to environmental factors. A leader in the field treating mold exposure/sensitivity; oil spill, pesticides and chemical exposure; chemical sensitivities, immune dysregulation and much more.

November 2023

WILLOWBEND HEALTH & WELLNESS

HOLISTIC INTEGRATIVE HEALTH

John D. Gonzalez DNP, APRN, ACNP-BC, ANP-C HolisticIntegrativeHealth.net info@holisticintegrativehealth.net 469-312-0355 As a Texas based telemedicine practice, we work to identify and treat the root cause of chronic illness. Services and conditions we treat include HIV Prep prescription, Nutrition Counseling, Integrative Health Coach sessions, metabolic syndrome, insulin resistance, obesity, autoimmune, hormonal imbalances, gastrointestinal issues, and brain health.

Dr. Phyllis Gee, MD 4601 Old Shepard Pl, Bldg. 2, Ste. 201, Plano 469-361-4000 WillowbendHealthAndWellness.com With 30 years of practice, empowerment and whole health are centerpieces of our care. Our goal is finding and treating the root cause of your symptoms to restore your health utilizing regenerative medical practices. We address functional wellness, sexual wellness, weight management. We do functional health testing. Call for appointment. See ad on page 9.

MASSAGE JOHNSON MEDICAL ASSOCIATES Dr. Alfred R. Johnson, D.O. 997 Hampshire Lane, Richardson 972-479-0400 JohnsonMedicalAssociates.com

Johnson Medical Associates is a state-of-the-art medical clinic offering comprehensive medical services aimed at finding the cause not just treating the symptoms. Dr. Johnson is a doctor of internal medicine with 35+ years of experience in areas of chronic illness, toxic exposures, allergies and the use of hyperbaric oxygen therapy to address a multitude of conditions. See ad, page 27.

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

WE CARE FRISCO

Dr. Jennifer Engels M.D. 9555 Lebanon Rd Ste 701, Frisco WeCareFrisco.com 972-668-2636 Dr. Engels founded We Care Frisco, Functional Medicine Clinic, to help patients improve hormonal balance, lose weight, and replenish nutrients through personalized treatment plans including bioidentical hormone replacement therapy, medically supervised weight-loss programs, and peptide therapy. With a whole-person approach, addressing various disorders & improving patients' quality of life through diet and lifestyle recommendations and hormone therapy.

Dallas Metroplex Edition

Suzanne Miller, LMT, CYT, APP 670 W Arapaho Rd, Ste 12a, Richardson 972-768-2210 TexasThai.massagetherapy.com Suzmil.livingbalanced@gmail.com Thai Massage is a unique combination of stretching, acupressure, massage and energy work. Benefits include: reduced muscle tension, improved flexibility, increased circulation and relaxation. With 23 years' experience, Suzanne welcomes the opportunity to be a part of your health journey.

SENERGY MEDICAL GROUP

Dr. Jerry Tennant MD, Medical Director 35 Veranda Lane, Ste 100, Colleyville 972-580-1156 TennantInstitute.us

ENTELECHEA WHOLENESS CENTER

Dr. Tricia Seymour, PhD, EdD, ND, LPC-S 1201 International Parkway, Ste 200, Richardson 972-792-9900 Entelechea.org Dr. Seymour integrates mindbody-spirit into her holistic psychotherapy practice. She utilizes rapid psychotherapy methods such as EFT, ETT, Hypnotherapy, and EMDR to assist clients in releasing old patterns and creating a better life. Dr. Seymour has been a licensed psychotherapist for 30+ years.

THAI MASSAGE

PAIN MANAGEMENT

TENNANT INSTITUTE FOR INTEGRATIVE MEDICINE

CHTHERAPY PSYCHOTHERAPY

9901 Valley Ranch Pkwy East, Ste 1009 Irving 972-580-0545 Biomodulator@senergy.us Senergy.us We are the exclusive distributor of the patented Tennant Biomodulator® PLUS & PRO. These FDA accepted non-invasive devices are designed to offer an affordable, drug free, user-friendly option for the indicated use of symptomatic relief for chronic, severe or intractable pain; and adjunctive treatment in managing post-surgical and post-traumatic pain.

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

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

NADallas.com

RESTAURANTS CELEBRATION RESTAURANT 4503 West Lovers Lane, Dallas 214-351-5681 CelebrationRestaurant.com

The original farm-to-table restaurant in north Texas, inFood You Can cluding 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, page 3. 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

SPIRITUAL

CelebrationRestaurant.com

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

CONCORD DALLAS CHURCH 6808 Pastor Bailey Dr, Dallas 214-331-8522 ConcordDallas.tv

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

UNITY CHURCH OF SACHSE 5502 Ben Davis, Sachse 972-984-8946 UnityOfSachse@gmail.com UnityOfSachse.com

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

THERMOGRAPHY THERMOGRAPHY THERMOGRAPY CENTER OF DALLAS 5220 Spring Valley Rd #LL-40, Dallas ThermographyCenter.com 214-352-8758

All symptoms have an origin story and we get to the root of yours. Using radiation-free technology we can identify your symptom’s origin story and exactly what needs to change internally and how it will remedy your symptoms. We then recommend medical grade natural products to help you heal the root cause easily and organically. See ad on page 5.

Live Your Healthiest Life on a Healthy Planet • Listen Saturdays 3pm

WELLNESS CENTERS ROCKWALL COMPLETE HEALING & WELLNESS 2455 Ridge Road, Suite 151, Rockwall 972-771-8900 RockwallColonics.com

“Our goal is to offer our community high-quality wellness services in an exceptionally comfortable and healing environment. We know that time-honored healing traditions-Massage, Young Living Raindrop Therapy, Chiropractic, iV therapy, Juicing and Colonics work. RCW offers all of these things, come visit us and begin your journey to optimum wellness. See ad, page 25.

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

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

If a metal does this to your skin... Imagine what it will do implanted inside of your body?

November 2023

Dallas Metroplex Edition

NADallas.com

Serving the Dallas community for over 40 years

DART’S turning 40 and we’re celebrating with YOU (and our entire crew)

Forty Proud. Forty Forward.

#DART40th 47

Dallas Metroplex Edition

NADallas.com

As we look forward to the future of DART, let’s celebrate 40 years of milestones and memories made possible by our riders, employees, and community partners across all our service cities.

Learn more at DART.org/40th

GET TO THE SOURCE OF

HEALTH, HEALING, HAPPINESS We are a holistic wellness clinic specializing in treating the source of pain, weight management, and preventative health.

WE OFFER Primary care Osteopathic Manipulative Therapy

Pain Management

Personal Training Psychologist

Weight Management

Reiki Therapy

Neural Therapy

Physical Therapy

Clinical Massages

ORDABLE MEMBER F F A E N O ALL INExperience the benefits of holist health today! SHIP Schedule a free consult today Call or text at

469-949-2730

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