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THE POWER OF PAUSE Simple Ways to Grow Brain Capital

HEALTHY SWAPS FOR THE HOLIDAY TABLE Thanksgiving Never Tasted So Good

BREATHE BETTER, SLEEP BETTER

The Dental Link to Restful Nights

GROWING OUR CAPACITY FOR GRATITUDE

A Daily Practice of Small Habits

BUILDING STRENGTH FOR LIFE

Why Resistance Training Is a Key to Aging Well

Rooted in Gratitude Thankfulness That Grows Into Wellness

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NOVEMBER 2026

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Publisher’s Letter

FEEL GREAT AGAIN!

Cultivating a Culture of Grace s Thanksgiving approaches, I am asking myself a question beyond counting my blessings: What do people experience when they encounter me? Patience, kindness and room to be human? Or the weight of my expectations, impatience and need to be right?

Not long ago, I was given grace I had not earned. I could hardly believe it. I was overwhelmed, flooded with a thankfulness that caught me off guard, and reminded that gratitude is more than a feeling we bring to the table once a year. It is what grows when grace takes root.

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It is easier to appreciate grace when I need it than to extend it when someone has disappointed me. Yet that uncomfortable place is where I believe God is calling me to grow.

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I want to cultivate a culture of grace, a way of living so rooted in God’s grace that it shapes my responses, especially when I am tired, hurt or misunderstood. The Bible, our instruction manual, makes clear that God calls His people to reflect His mercy. Jesus tells us in Luke 6:36, “Be merciful, just as your Father is merciful.” When I remember the mercy I received, and how often God has met my shortcomings the same way, I have to ask: Why am I sometimes so determined to make others earn mine? Perhaps you recognize that struggle, too. We want understanding for our intentions, yet judge others by their actions. When I fall short, I know the whole story: I was exhausted, I meant well. When others fall short, I often see only what they did. We hope our mistakes will be forgiven while quietly keeping a record of someone else’s. Cultivating grace asks for honesty. I have confused accountability with making someone feel small. I have called resentment discernment. I have defined people by their worst moment, leaving no space to grow. Prayer gives me space to face these questions and ask God to expose what I would rather excuse. It also takes humility to hear another person’s experience without immediately defending my own. Grace does not erase truth, consequences or wise boundaries. We can address a wrong without letting bitterness govern our response. We can forgive a friend who broke a confidence and still be careful what we share for a season. Forgiveness can be given in a moment; trust is rebuilt over time. Compassion and accountability can share the same conversation. This practice begins in ordinary moments: pausing before the sharp reply, listening without preparing a defense, apologizing without shifting blame, and owning our mistakes without making them a permanent verdict on our worth. As a Christian, I must consider what my conduct says about the Savior I follow. Does His compassion remain visible when kindness is inconvenient or forgiveness costs me something?

Leslie Duong

How we treat one another shapes our homes, workplaces and community. I see it monthly in the people who fill these pages: practitioners who listen longer than the appointment requires, neighbors who bring a meal, leaders who offer second chances. Grace is no lofty ideal but a daily practice that strengthens community.

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This Thanksgiving, may our gratitude become visible in someone else’s life: a person heard, a burden shared, appreciation finally spoken. Who needs grace from us today? What are we holding that makes it difficult to give? May we carry those questions long after the Thanksgiving table is cleared, letting the grace we have received keep growing outward. Blessings until next month,

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November 2026

Contents 15 The Sleep–Health Connection: What Your Dentist May Discover 16 Growing Our Capacity for Gratitude 19 Everyday Investments in Your Brain 20 Building Strength for Life: Why Resistance Training Is a Key to Aging Well

22 Beyond the Remedy: The Art of Listening in Homeopathic Care 24 The Prediabetes Wake-Up Call: Lifestyle Changes To Keep Diabetes at Bay

28 Festive Displays and Family Traditions Brighten the Season

Departments

30 Healthy Swaps for the Holiday Table: Thanksgiving Never Tasted So Good

9 News Briefs 11 Event Briefs 12 Health Briefs 14 Global Briefs

15 Community Spotlight

24 Healing Ways

20 Fit Body

36 Calendars

22 Community Spotlight

38 Resource Guide

Advertising & Submissions HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 972-992-8815 or email Publisher@NADallas.com. Deadline for ads: the 10th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@NADallas.com. Deadline for editorial: the 10th of the month. CALENDAR SUBMISSIONS Submit Calendar Events online to: Submit.NADallas.com/DAL/Calendar or fax to 972-478-0339. Deadline for calendar: the 15th of the month. REGIONAL MARKETS Advertise your products or services in multiple

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30 Conscious Eating

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News Briefs

Fort Worth’s Parade of Lights Celebrates 44 Years of Community Tradition

For more than four decades, the GM Financial Parade of Lights has brought North Texas families together to celebrate the holiday season, transforming downtown Fort Worth into a glowing display of community spirit and shared traditions. Returning November 22 for its 44th year, Texas’ largest illuminated holiday parade embraces the theme “A Legacy of Lights,” honoring generations of families who have made the celebration part of their holiday traditions. More than 100 illuminated floats, marching bands, decorated antique automobiles, horsedrawn carriages and carolers will travel the 1.59-mile downtown route. Santa and Mrs. Claus will conclude the festivities aboard their illuminated float. Kyle Birch, president of North American Operations for GM Financial, will serve as grand marshal in recognition of his leadership and contributions to the Fort Worth community. Produced by Downtown Fort Worth Initiatives Inc., the parade remains free and open to the public, with reserved seating available for purchase. The parade begins at 6 p.m. November 22. For more information, visit FortWorthParadeOfLights.org.

John Wayne Grit Series Brings Cancer Awareness to Fort Worth

The John Wayne Cancer Foundation will bring its Grit Series 5K back to the historic Fort Worth Stockyards on November 7, combining physical activity, community engagement and fundraising to advance cancer research, education and patient support programs. Inspired by actor John Wayne’s battle with cancer, the foundation works to improve cancer prevention, detection and treatment through research, awareness and support initiatives. Its programs have reached more than a million people.

Kaleidoscope Park Invites Community To Chalk the Park

“The John Wayne Grit Series is about challenging yourself, getting outside and giving back,” says Ethan Wayne, director of the John Wayne Cancer Foundation. “Every mile helps advance the fight against cancer and carries forward my father’s legacy.”

The event will bring together professional and regional artists, students, families and community members to create temporary works of chalk art throughout the park. Visitors can watch artists at work, meet participants, enjoy hands-on activities and vote for their favorite creation in the People’s Choice competition.

Open to runners and walkers of all fitness levels, the event encourages individuals, families and corporate teams to participate in honor of loved ones affected by cancer.

Kaleidoscope Park will transform its pathways into a colorful outdoor gallery during Chalk the Park, a free, family-friendly chalk art festival and competition, from 3 to 9 p.m., November 7, in Frisco.

Juried awards will also recognize artists in several categories, with winners announced during the evening. The event offers a lively way for families and art lovers to experience creativity in a shared outdoor setting. Location: Kaleidoscope Park, 6635 Warren Pkwy., Frisco. Free. For more information visit KaleidoscopePark.org.

The 5K begins at John Wayne: An American Experience in the Stockyards. Participants may register individually or join fundraising teams. For more information or to register, visit JohnWayne.org. November 2026

News Briefs

State of Diabetes Summit: American Diabetes Association Addresses Diabetes in the Workplace The American Diabetes Association (ADA) will bring together North Texas business leaders, healthcare professionals and community advocates for its annual State of Diabetes: Dallas summit on November 13 at the Dallas Holocaust and Human Rights Museum.

The summit offers an opportunity for healthcare professionals, employers and community leaders to collaborate on solutions that improve quality of life while addressing the growing health and economic impacts of diabetes. The event takes place from 8 to 10:30 a.m. November 13, with check-in beginning at 7:30 a.m., at 300 N. Houston St., Dallas.

This year’s discussion, “Diabetes in the Workplace: Supporting Employees & Reducing Costs,” will explore practical approaches to diabetes prevention and management, employee wellness and reducing healthcare expenses. Panelists will examine emerging treatments, including GLP-1 medications, preventive care strategies and health data identifying diabetes prevalence and resource gaps across North Texas.

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For more information and registration, visit Diabetes.org/local/north-texas or call 214-831-4155. Attendees will also receive an updated ADA digital toolkit featuring educational materials, workplace wellness resources and customizable initiatives to help employers support healthier employees.

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Event Briefs

Dallas YMCA Turkey Trot Celebrates 59 Years The 59th annual Dallas YMCA Turkey Trot, presented by Texas Health Resources, returns to downtown Dallas on Thanksgiving Day, November 26, bringing thousands of runners, walkers, families and four-legged friends together for fitness, fun and community giving. One of the nation’s largest Thanksgiving Day races, the event features a family-friendly 5K run/walk and an 8-mile run, both starting and finishing near Dallas City Hall Plaza. Start waves begin at 8:30 a.m., with additional waves at 9 a.m. New attractions include a Diaper Dash for crawling babies, an interactive soccer pitch and an expanded petting zoo. Returning

favorites include costume contests for participants and their pets, plus commemorative medals for the first 750 leashed dogs crossing the 5K finish line.

Virtual participation is available November 19 through December 3. In-person participants must pick up race packets before Thanksgiving, as there is no race-day pickup.

More than a holiday tradition, the Turkey Trot supports YMCA of Metropolitan Dallas community programs, including water safety education, youth sports and food distribution.

Location: Dallas City Hall Plaza, 1500 Marilla St., Dallas. For registration, volunteer opportunities and packet pickup information, visit YMCADallas.org/turkeytrot.

MORE NORTH TEXAS TURKEY TROTS Run, Walk and Give Thanks Across the Metroplex

THURSDAY, NOVEMBER 26 Fort Worth YMCA Turkey Trot – Fort Worth General Worth Square, downtown Fort Worth. 1K Gobbler Trot at 7:45 a.m.; 5K and 8K at 8:30 a.m. ymcafw.org/annual-turkey-trot North Texas Turkey Trot – Frisco Frisco Square. Miracle Mile at 7:55 a.m.; 5K and 10K at 8:15 a.m. Benefits the Miracle League of Frisco. NorthTexasTurkeyTrot.com Plano Turkey Trot – Plano Oak Point Park, 2801 E. Spring Creek Pkwy. Kids Dash at 8:45 a.m.; 5K at 9 a.m. Supports The Source of Hope. TXRuns.com/PlanoTurkeyTrot

Downtown Denton Turkey Trot – Denton 300 E. McKinney St. Kids’ 1K at 8:40 a.m.; 5K at 9 a.m. Benefits the Denton Community Food Center. DentonAreaRunningClub.org Irving Turkey Trot – Irving Toyota Music Factory, Las Colinas. 8-mile race at 9 a.m.; 5K at 9:15 a.m. Supports the Irving Schools Foundation. IrvingMarathon.com Celina Turkey Trot – Celina Downtown Celina, 127 N. Ohio St. Family 1-mile walk/run, 5K and 10K. A portion of proceeds benefits Lovepacs. RunCelina.com

Grand Prairie Turkey Trot – Grand Prairie Mike Lewis Park, 2410 N. Carrier Pkwy. Thanksgiving morning 5K. DFWRaces.com Heath Golf & Yacht Club Turkey Dash – Rockwall Heath Golf & Yacht Club. Kids’ 1K at 8 a.m.; 5K at 8:30 a.m. RunSignup.com Little Elm Turkey Trot – Little Elm Lakefront Trail at Towers Tap House, 290 E. Eldorado Pkwy. 1K fun run at 8 a.m.; 5K at 8:30 a.m. Supports local pet adoption efforts. RunSignup.com

Race times, registration fees and availability are subject to change. Visit event websites for details. November 2026

Health Briefs Urolithin A’s Promise for Gut Health

Jo Panuwat D/shutterstock

A 2026 study on mice published in Nature Communications examined urolithin A (UroA), a microbial metabolite produced by digesting foods like pomegranates, walnuts and berries. Researchers discovered that UroA activates a protective pathway in the intestine, potentially preserving gut health and reducing tissue damage. In human tissue samples from IBD patients, UroA activated the same protective pathway observed in the mice experiments. The findings suggest that future IBD treatments might focus on the body’s natural protective pathways instead of broadly suppressing the immune system.

koosen/shutterstock

Inflammatory bowel disease (IBD) causes inflammation and damage to the intestinal lining, affecting millions globally. The gut barrier allows nutrients to enter the body while blocking harmful bacteria, but in IBD patients, the barrier breaks down, leading to inflammation, pain and long-term complications.

Benefits of Black and Green Rice

Rice, comprised of more than 85 percent starch, is a dietary staple for more than half the world’s population. In a study published in Food Research International, Japanese researchers assessed the health benefits of 56 types of Japanese rice, including brown, red, green and black varieties. Black and green rice scored higher on health-promotion indexes due to beneficial fats and slower digestion rates, which prevent rapid blood sugar spikes compared to white rice. Although fats constitute only 2 percent of rice, they impact nutrition, flavor and grain quality. Colored varieties contain unique fat compounds that lower inflammation and improve metabolic health. The researchers believe these findings will help consumers better understand the nutritional value of colored rice varieties and offer new options for menu planning to moderate blood sugar and support metabolic health.

Yo-Yo Dieting and Health

The researchers noted that regaining weight typically returns health and metabolic markers to pre-dieting levels, causing dieters to lose the temporary health improvements they experienced when they were lighter. Professor Faidon Magkos, of the University of Copenhagen, a co-author of the study, stated that the benefits of attempting weight loss outweigh the theoretical risks of weight cycling. 12

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Mike Orlov/shutterstock

Yo-yo dieting is a global phenomenon. About half of adults are trying to lose weight, but many regain substantial weight once they stop dieting, leading to repeated cycles of loss and gain. A comprehensive review published this May in The Lancet Diabetes & Endocrinology analyzed decades of observational data, clinical trials and animal models. The findings showed no evidence that weight cycling permanently slows metabolism, causes disproportionate muscle loss or results in long-term harm to obese patients.

Pleasant Experiences Relieve Depression

Anhedonia, the inability to feel joy or pleasure, is a common and dangerous symptom of depression that develops when the brain’s reward system (a network of neural structures) becomes less responsive to positive experiences. A recent study in JAMA Network Open reports that positive affect treatment (PAT), a 15-week psychotherapy targeting this reward system, effectively treats depression and anxiety. Training patients to find joy, connection and meaning significantly outperformed negative affect treatment (NAT), which focuses on reducing negative emotions.

Daniel Megias/shutterstock

During the study, 98 patients with moderate-to-severe depression and anxiety, along with severe anhedonia, were randomly assigned to receive weekly sessions of either PAT or NAT. PAT patients were instructed to initiate and deeply savor pleasurable activities, while NAT patients focused on threat processing and reducing negative emotions. Participants provided weekly reports on behavioral, physiological, reward and threat measures. The results demonstrated that PAT’s reward-focused intervention led to greater reductions in depression and anxiety symptoms than NAT.

Living Generously Coming in December

Electronic smoking devices are banned in prohibited areas, including within 15 feet of building entrances.

November 2026

Global Briefs

Onder Ortel/shutterstock

A recent study published in Nature reports on the development of a mild chemical process to upcycle PVC waste into polyalphaolefin, an ingredient used in various lubricants. This approach offers two potential environmental benefits: reducing plastic waste and sustainably producing high-performance base oils for industrial lubricants and engine oils.

Tatevosian Yana/shutterstock

Polyvinyl chloride (PVC), a durable and versatile plastic that can be rigid or flexible, is used in many products, including pipes, vinyl flooring, electrical wire insulation, synthetic leather and shrink-wrap. Sixty million tons of PVC are produced each year, and because it can take more than 450 years to biodegrade, it contaminates soil and groundwater for centuries.

ArtMari/shutterstock

Recycling PVC Into Motor Oil

Burying Underwear for Science

Soil supports food production; stores water, carbon and nutrients; and provides habitats for more than half the world’s biodiversity, which is precipitously declining. To raise awareness about the importance of soil health and its biological activity, Swiss scientists recruited 1,000 volunteers to bury more than 2,000 pairs of cotton underwear and 12,000 tea bags across Switzerland. After two months, the materials were dug up, photographed and sent for analysis. The findings, published in Plants, People, Planet, reported that the underwear decomposed faster in healthy, microbe-rich soils. Gardens with large amounts of organic matter showed the fastest breakdown and lawns the slowest, while farm fields and meadows were in the middle. Biological activity was affected by the soil’s nutrient levels, temperature and moisture levels. “Our results show that how soil is managed can significantly affect both soil life and soil quality,” said Marcel van der Heijden, a study leader and professor of agroecology.

Moths Smell With Their Wings

To determine if the rest of the wing could also sense odors, the scientists blew puffs of different aromas onto the wings with the edges trimmed off. Fruity, floral and putrid scents were tested, but only two nitrogen-containing compounds—pyrrolidine and piperidine—produced strong responses. These fetid smells are found on the leaves of nightshade plants, where tobacco hawkmoths lay their eggs. The researchers concluded that the specialized porous sensory hairs were distributed across the wing surface, not just along the edges, and the strength of the reaction changed relative to how close the puff was to the wings. 14

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Jay Ondreicka/shutterstock

A German study published in the Journal of Experimental Biology found that tobacco hawkmoth (Manduca sexta) wings can detect specific odors floating through the air. The scientists gently snipped the edges from the moth’s wings and examined them with a scanning electron microscope to identify specialized porous hairs, which are the hallmarks of scent sensors.

Community Spotlight

The Sleep–Health Connection: What Your Dentist May Discover

The next step may involve a take-home sleep study, interpreted by a sleep physician. The findings help guide an individualized treatment plan.

good night’s sleep does more than restore energy. It supports heart health, mental clarity, emotional balance and overall well-being. Yet for many people, an underlying breathing disorder may be quietly interfering with the restorative sleep their bodies need.

Depending on the patient’s needs, care may involve collaboration among dentists, ear, nose and throat specialists, osteopaths, myofunctional therapists, occupational therapists and other practitioners.

Dr. Minaxi Mirkal, of Prime Integrative Dentistry in Flower Mound, believes that recognizing the connection between breathing, sleep and whole-body health can be an important step toward lasting wellness. “Snoring literally means noisy breathing, whereas sleep apnea is cessation of breathing,” Mirkal explains. Although snoring is a common symptom of sleep apnea, particularly among men, she emphasizes that the two conditions are not synonymous. Sleep apnea involves repeated interruptions in breathing during sleep and can range from mild to severe. Left untreated, it is associated with increased risks of hypertension, heart disease, chronic fatigue and other health concerns.

Looking Beyond the Obvious

Mirkal’s integrative approach begins with understanding how the mouth, jaw, tongue and airway interact with the rest of the body. At her practice, patients sometimes discover connections they had never considered. A restricted tongue, for example, may warrant further investigation when accompanied by breathing difficulties, poor sleep or problems with concentration and energy. Parents may also be surprised to learn that sleep-disordered breathing can contribute to symptoms resembling attention-deficit/ hyperactivity disorder in children.

Continuous positive airway pressure (CPAP) therapy remains an important treatment, particularly for many patients with moderate to severe obstructive sleep apnea. For appropriately selected patients, custom oral appliances may provide another option. Dr. Minaxi Mirkal Other potential clues include morning headaches, jaw tension, temporomandibular joint (TMJ) discomfort and persistent fatigue. “At Prime Integrative Dentistry, we take a full-body evaluation of all symptoms and take a root-cause approach to dentistry,” Mirkal says. She explains that disrupted breathing can activate the body’s sympathetic nervous system, commonly associated with the fight-or-flight response. Repeated nighttime disturbances may contribute to stress-related symptoms, poor sleep and daytime exhaustion.

Collaborative Care, Individualized Solutions

For patients with suspected sleep apnea, Mirkal begins with an extensive 13-page questionnaire designed to identify airway-related symptoms and potential connections to other health concerns.

Mirkal reports seeing encouraging improvements through collaborative care, including reduced snoring, better energy and concentration, improved mood and, in some children, fewer nighttime symptoms.

Restoring More Than Sleep

For Mirkal, treating sleep-related breathing disorders is about much more than quieting a snore. It is about helping patients understand how seemingly unrelated symptoms may share underlying causes. Her message is simple: Persistent fatigue, disrupted sleep and breathing difficulties deserve attention, not acceptance as unavoidable parts of daily life. “It’s an investment in the quality of life,” she says, emphasizing that meaningful improvements often reveal just how closely the body’s systems are connected. For more information visit PrimeIntegrative Dentistry.com or call 972-885-9191. See ad, page 10. November 2026

Feature Story

Growing Our Capacity for Gratitude How To Practice Thankfulness Every Day by Megy Karydes

ratitude comes in various forms. It can be stealthy (that sense of warmth when the sun breaks through after a gray week) or hard won (appreciating a short-tempered teenager). But researchers and practitioners agree that gratitude must be cultivated to become part of our daily routine. “Gratitude as a passing feeling is spontaneous,” says Brendan Cournane, a certified professional development coach specializing in well-being and mindfulness, and author of Seeking Serenity: Finding Happiness by Embracing Your Present Attitude. “Anybody who practices mindfulness or meditation has moments of gratitude daily, even several times a day, but that’s not the same as developing a practice.”

Build New Pathways in the Brain

According to David R. Hamilton, Ph.D., a bestselling author and speaker on the science of kindness and well-being, whose newest book is The Joy of Actually Giving a F*ck: How Kindness Can Cure Stress and Make You Happy, the key to turning any practice into a consistent habit is neuroplasticity—the brain’s capacity to reorganize itself based on repetition.

Serlena Bessonova/shutterstock

The distinction matters most, he emphasizes, during times when gratitude doesn’t come naturally, such as when we’re late for work, blindsided by an angry spouse or absorbing someone else’s bad day. “By developing gratitude as a practice and as a part of our lives, we allow

ourselves to pause and acknowledge that no matter how challenging this moment is, there is something to be grateful for.”

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Rido/shutterstock

side world that’s giving us any happiness. So all you’re left with is: ‘I’m still here.’”

“Anything that is consistent can shape your brain networks and build a habit. That’s when a gratitude practice becomes a habit,” he explains, comparing the concept to cutting a new trail across a cornfield. “There’s already a path that’s been made. But suppose you decide to walk another path. Initially, that takes a little bit of work. But as you walk it daily, it becomes a habit. The old path begins to overgrow because the brain doesn’t want to waste energy.” Cournane observes a similar transformation in his coaching work: “We know through neuroplasticity that our brain waves can change, and by forming a gratitude practice, we can transform all of our circumstances into something more positive.” Hamilton and Cournane’s experiences align with research findings. A 2023 systematic review and meta-analysis published in the einstein (São Paulo) journal, which analyzed 64 randomized clinical trials, found that gratitude interventions were associated with greater life satisfaction and significantly reduced anxiety and depression symptoms. The participants also reported more positive moods, greater optimism and less worry. Additional research summarized by the American Brain Foundation indicates that practicing gratitude activates the brain’s reward system, reduces the amygdala’s stress reactivity and, with repeated practice, reorganizes neural pathways between neurons.

Be Specific, Not General

Both experts agree that gratitude must be specific to truly resonate. “‘I’m grateful for my wife’ is too generic,” says Cournane. “Instead, ‘I’m grateful for my wife because we walked along the lakefront holding hands and enjoying the sunset’ is specific and activates more brain receptors.” Sensory details are key: “I see the sunset. I hear the wind and the waves along the shore. I feel her hand’s touch. I smell the air from the water or trees in the park.” Another powerful shift suggested by Cournane is saying, “I’m grateful my sister called when I felt overwhelmed and she reminded me I wasn’t alone,” instead of “I’m grateful for my family.” This specificity enhances the gratitude practice and its benefits.

Gratitude Is Not Forced Positivity

Neither Hamilton nor Cournane suggests that gratitude replaces grief or hardship. “When challenging things have happened, it’s like, ‘I’ve made it through this day. I managed to get out of bed this morning,’” says Hamilton. After his father’s death, his gratitude practice shifted. “I could remember all these great things about him, and that became something I could hold onto. We tend to only turn inside when we’re faced with difficulties and challenges in our life because there’s nothing else in the out-

Cournane offers a psychological perspective on why gratitude helps during conflict or stress. “The brain cannot hold two opposite feelings or thoughts or emotions simultaneously. I can’t be angry and grateful at the same time,” he remarks, adding that seeking gratitude in difficult moments isn’t about denying the challenge. It’s about avoiding taking it out on the nearest person.

Turn Thankfulness Into Action

Gratitude does not have to remain private, according to both practitioners. Hamilton points to research showing that people consistently misjudge the impact of a compliment. “We underestimate how grateful people would be if we paid them a compliment,” he says. “At the same time, we overestimate how much we think it will annoy them.” Voicing appreciation, he notes, can even have a physical effect: Connection triggers a release of oxytocin—the kindness hormone—that helps regulate blood pressure. Cournane shares a smaller, more recent example. When ordering a sandwich, the woman behind the counter said, “It looks like you’ve been working hard today, so you deserve a nice sandwich.” He returned the compliment and saw her face light up. “There’s a mutual respect, a mutual giveand-take that stimulates gratitude and other positive emotions within us,” he says. For families looking to build this habit together, Hamilton recommends a gratitude jar. Everyone writes what they’re thankful for on slips of paper throughout the year, then opens the jar on a meaningful date. This can become a very emotional bonding experience that the family may want to repeat every year.

Start Small, Stay Committed

Growing our capacity for gratitude requires practice. “Begin with 30 seconds or a minute, and soon half an hour or an hour will November 2026

an infrastructure built one small, repeatable moment at a time until it becomes a natural path, like a well-trodden trail across a field.

ORION PRODUCTION/shutterstock

Habits Can Lead to Real Change

feel manageable,” counsels Cournane, who begins his daily gratitude practice by drinking a glass of water. “I appreciate having clean, fresh water, which not only is healthy for me but also reinforces the positive benefits I’m experiencing.” Psychologist Robert A. Emmons, Ph.D., professor emeritus at the University of California, Davis, has dedicated much of his career to this field. In Gratitude Works!: A 21-Day Program for Creating Emotional Prosperity, he describes sustained practice as a journey toward emotional prosperity—not the absence of hardship, but an inner richness and resilience regardless of circumstances. When practiced consistently and with specificity, gratitude is more than a mood; it is

• The One-Memory Journal: Write three sentences about a specific moment of support, kindness or relief. • The Specific Thank-You: Clearly tell someone what they did and why it mattered. We underestimate how much it will mean to them. • The Gratitude Reframe. When stressed, ask, “What is still here to support me?” • The Gratitude-to-Behavior Step. Choose one thing to be grateful for and let it guide an action. This could be a text, a call, a note or a moment of patience. • Start Small. A daily and consistent practice, even if imperfect, is more effective than sporadic efforts. Megy Karydes is a Chicago-based writer and author of 50 Ways to More Calm, Less Stress.

FALL

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Everyday Investments in Your Brain Daily Practices for a Healthier Brain by Dorsey Standish

hen we think about investing in our future, we usually think about money. Yet our ability to enjoy that future also depends on the brain we bring to it: how we think, relate to others and respond when life changes. Brain capital offers a way to consider both the brain health and brain skills we rely on every day. The foundations of brain health include physical activity, nourishing food, restorative sleep, social connection and stress management. Medical care matters, too, including managing blood pressure. Brain skills include attention, critical thinking, creativity, emotional regulation, empathy and adaptability. We use them when weighing conflicting information, learning something new or listening to someone with a different perspective. Today’s world can put pressure on these resources. Uncertainty and competing responsibilities can leave us feeling stretched, while constant notifications and news alerts demand our attention. Technologies that simplify daily life can also fill the pauses we might otherwise use to think or recharge. Reclaiming small, deliberate pauses is a good place to begin investing in brain capital. Like regular deposits into a savings account, these moments can add up. Each pause is an opportunity to support brain health or practice a skill we want to carry into the future.

Pause to notice. During your morning coffee, feel your feet on the floor, notice your breathing and check for tension in

Pause for your own thinking. Protect some daily screen-free time, away from incoming information. Walk without headphones or explore a question with pen and paper. At work, give yourself a few minutes to consider possible solutions before searching online or asking AI. Ask what you already know, what you’re assuming and what you still need to learn. Taking time without outside input to cultivate your own ideas and perspective can nurture creativity and critical thinking.

3 Dorsey Standish your shoulders or jaw. When your mind wanders, gently return your attention. Try the same pause before answering a difficult email or entering a meeting. Taking even 15 seconds to recognize what you’re experiencing, stay present and respond intentionally may help ease stress in the moment while giving you practice in attention and emotional regulation.

Pause to appreciate. At day’s end, write down one thing you appreciated and why it mattered, or text your gratitude to a friend. Be specific: a coworker who made time to help, a delicious meal or a conversation that left you feeling understood. These pauses help you notice sources of connection and support, even when life is difficult. A 2025 review of 145 studies found improvements in well-being associated with gratitude practices, suggesting that gratitude is a perfect small practice to boost brain health. Start with one pause linked to something you already do: walking the dog, taking a lunch break or winding down at the end of the day. Each return to that practice is another investment in the brain you depend on today and the life you want to enjoy tomorrow. Dorsey Standish is the co-founder and CEO of Mastermind, a Dallas brain health and performance company grounded in neuroscience. For more information visit MasterMind Meditate.com and contact 214-522-4575. November 2026

Fit Body

Building Strength for Life

Protect the Spine and Bones

Why Resistance Training Is a Key to Aging Well by Brian Stenzler, MSc., DC, FCCA, FICA

trength training is essential for everyone, not just athletes and bodybuilders. Regardless of age—from 25 to 75—the body has a remarkable capacity to become stronger. Research confirms that resistance exercise reduces the risk of many chronic conditions and becomes more important with age as muscle mass naturally declines. In older adults, maintaining strength supports independence while minimizing the risk of falls and fractures. Resistance can come from bodyweight exercises, bands, free weights or machines, with adaptations for all ages and fitness levels. In addition to building muscle, regular strength training improves bone density, supports metabolic and cardiovascular health, enhances balance and mobility, and contributes to better cognitive function and emotional well-being. By promoting a stronger and more stable neuromusculoskeletal system, resistance training enables the body to better handle physical stressors, reducing excessive strain on the spine and joints, and supporting biomechanics and optimal nervous system function.

Muscle and bone health are interconnected, so strength training must adapt to changes in bone density. Debra Atkinson, a fitness educator and founder of Flipping 50, states, “The exercises that seemed harmless in your 30s carry a higher risk profile in your 50s.” Because bone density loss often begins in the spine, she recommends replacing crunches and sit-ups with functional movements that are both safer and more effective at targeting core strength. These include engaging the core while lifting weights, and doing pull-ups, push-ups and balance poses. A simple exercise is to hold a light weight at chest height, slowly extend the arms forward and then bring the weight back to the chest. Keep the core muscles tightened to prevent the back from arching as the arms extend. The Bone Health & Osteoporosis Foundation advises those with osteoporosis to maintain an upright posture, spinal extension and core stability during strength training, while avoiding repeated forward bending that can harm spinal integrity.

Employ the Correct Movements

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Heavier weights do not always yield better results. Effective training prioritizes movement quality over load, focusing on neutral spinal alignment, controlled movement, proper breathing and core stability. Progressive overload, which involves gradually increasing resistance as the body adapts, enables muscles, bones and connective tissues to build strength and endurance without unnecessary strain.

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Dr. Peter A. Gratale, founder of Energy Chiropractic & Pilates, in New Jersey, and former co-host of ESPN’s BodyShaping, believes that one of the most valuable uses of chiropractic by athletes and workout enthu-

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ing, pulling, carrying and rotating exercises. When conservative care has plateaued, but surgery is not yet necessary, regenerative and interventional orthopedics may offer additional options for suitable patients. “The goal is not simply pain reduction; it is creating a more favorable biologic environment so that progressive strength and movement training can resume productively,” explains Torrance.

siasts is performance enhancement. He explains, “Chiropractic is the bullseye on the target of a well-conceived training program that includes core strengthening, strength training, high-intensity interval training and self-myofascial release [the use of gentle, sustained pressure to relieve tension in connective tissues].” Because efficient movement and function depend on coordinated communication between the nervous system and the body’s other systems, Gratale advocates for a whole-body training approach. Restrictions in spinal or joint motion, muscular imbalances and asymmetrical movement patterns can disrupt efficient movement and lead to compensation. Optimal performance requires more than just muscle strength; it involves mobility, breathing mechanics, core stability, coordinated muscle activation and cardiovascular function, all of which influence the body’s response to exercise.

Image-guided orthobiologic procedures may use a patient’s own biologic agents, such as platelet-rich plasma (PRP) or bone marrow concentrate (BMAC) to promote the healing of affected areas. Research is ongoing, with evidence supporting reduced pain and improved function for certain conditions, especially PRP for knee osteoarthritis, while evidence for BMAC and other applications is limited. For selected patients, these treatments may provide another option before surgery, reflecting a philosophy of using the least invasive approach to restore function and support a safe return to strength training

Get Started

Focus on proper form and gradual progression over lifting heavy weights too soon. Beginners and those returning after injury should allow adequate recovery, differentiate between normal muscle fatigue and pain indicating injury, and consult qualified professionals if health conditions or previous injuries exist. Whether starting with resistance bands at 70 or lifting a barbell for the first time at 35, building strength preserves mobility, independence and quality of life for years. Dr. Brian Stenzler is vice president of operations and chief health officer for KnoWEwell and the Natural Awakenings Publishing Corporation.

Strategically Restart Exercise After Injury

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Injuries can disrupt strength-training routines. While it is essential to allow the body to heal, returning to training after injury involves more than just waiting for pain to subside. Dr. Ronald Torrance II, a board-certified sports medicine physician at New Regeneration Orthopedics, in Florida, states, “Many patients stop exercising after an injury because pain and protective movement patterns create a cycle of de-conditioning, compensation and fear of re-injury. Dynamic neuromuscular stabilization and progressive functional movement training interrupt that cycle by first rebuilding the nervous system’s control of posture and stability, then layering strength onto those corrected movement patterns.” Instead of resting until an injury feels better or diving back into unrestricted exercise, functional training progressively reinforces improved movement patterns with squatting, hinging, pushNovember 2026

Community Spotlight

Beyond the Remedy: The Art of Listening in Homeopathic Care

“

am not looking for a permanent customer. I want you WELL!”

consultations require substantial preparation and attention.

It’s a statement Cathy May Lemmon, PhD Hom, MARH, often shares with clients, and one that captures the philosophy behind her more than 20 years as a homeopathic practitioner, educator and author.

“I do not want to cut anyone short because I have a number of other clients to serve as well,” she says.

For Lemmon, understanding a person’s health begins with something easily overlooked in today’s fast-paced world: taking the time to listen. She believes exploring an individual’s concerns, experiences and circumstances is just as important to her homeopathic practice as selecting a remedy.

Lemmon’s interest in homeopathy began when she was a young mother exploring natural approaches to family wellness. That experience eventually developed into a professional career encompassing consultations, education, writing and international advocacy.

Her approach reflects a central principle of traditional homeopathy: No two people experience health challenges in precisely the same way, and each deserves to be considered as an individual.

Looking Beyond the Symptoms Traditional homeopathy considers an individual’s physical symptoms, emotional experiences and personal circumstances when selecting remedies. For Lemmon, understanding those distinctions is central to her approach.

When a mother contacted her about three children experiencing recurring strep throat, she initially wanted a single homeopathic protocol for all three. Lemmon instead asked detailed questions about each child’s symptoms and circumstances.

From Personal Discovery to Global Education

Cathy May Lemmon Rather than starting with a predetermined remedy, she emphasizes gathering information and considering each person’s individual circumstances.

Preparation Is Part of the Process Before meeting with clients, Lemmon requests detailed intake paperwork outlining their concerns and health histories. She reviews these materials and consults homeopathic repertories, reference books describing remedies and their traditionally associated symptom patterns.

These extensive resources can contain thousands of pages. Lemmon considers research and preparation important components of her consultations.

The encounter illustrated a principle central to her practice: People with similar health concerns may describe very different experiences.

Additional information gathered during an appointment may change her initial impressions, making conversation and careful listening especially important.

“There is no ‘cookie cutter’ approach in this medicine,” Lemmon explains.

She deliberately limits the number of clients she accepts, explaining that individualized

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As founder and president of Homeoprophylaxis: A Worldwide Choice for Disease Prevention (HPWWC), Lemmon has helped bring together practitioners, educators and others through international conferences in the United States, Europe and India. An international lecturer, Lemmon is also the author of The Prophylactic Use of Homeopathic Medicine, which examines traditional homeopathic concepts of disease prevention. Research into individualized homeopathy has yielded some statistically significant findings compared with placebo, although study limitations prevent firm conclusions about effectiveness. While researchers continue investigating its potential benefits, major health authorities maintain that reliable evidence supporting homeopathy for specific conditions remains insufficient. Homeopathic approaches should not replace or delay established medical care. For more information, visit HealthyHealing Arts.com or call 469-383-8442. See ad, page 31.

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November 2026

Healing Ways

The Prediabetes Wake-Up Call Lifestyle Changes To Keep Diabetes at Bay by Leslie K. Hughes

Build a Balanced Plate

Prostock-studio/shutterstock

For many, the journey to diabetes prevention begins with dietary adjustments, not by restriction, as commonly thought, but by the adoption of better food pairings. Hillary Wright, a registered dietitian and director of nutrition at the Wellness Center at Boston IVF, in Massachusetts, recommends a “balanced plate” of one quarter lean protein such as seafood, poultry or tofu; one quarter fiber-rich carbohydrates like brown rice, quinoa or sweet potato; and the remaining half filled with colorful vegetables.

prediabetes diagnosis can feel daunting, but many health experts describe it as an opportunity for positive change. The diagnosis indicates blood sugar levels are higher than normal but have not yet reached the diabetes range, which means the body is still highly responsive to healthful modifications. According to the Centers for Disease Control and Prevention, more than two in five adult Americans are living with prediabetes, about 80 percent of whom are unaware of their condition. A landmark clinical trial showed that the Diabetes Prevention Program, involving lifestyle changes in diet and exercise, as well as modest weight loss, could effectively reduce the risk of developing Type 2 diabetes by 58 percent, outperforming medication alone. 24

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“Pairing carbohydrate-containing foods like rice or pasta with a source of lean protein increases the feeling of fullness a meal or snack provides and complicates the absorption of glucose into the blood, resulting in gentler blood glucose swings after meals,” she explains. The order of food consumption also plays a role, although Wright emphasizes the importance of making mealtime enjoyable rather than mechanical. While there is evidence that eating vegetables and protein before carbohydrates can be beneficial, the goal is to establish a sustainable habit rather than adhering to a rigid rule.

Read Food Labels Mindfully

Dr. Rebecca Hunton, medical director of Radiantly Healthy MD, a functional medicine clinic in Indialantic, Florida, developed a shortcut for evaluating packaged foods: subtract the grams of fiber, fat and protein from total carbohydrates. A result of 10 or less indicates a gentler effect on blood sugar and insulin levels, while higher numbers tend to cause spikes in both. “What I am really asking is whether the carbohydrate is arriving mostly by itself, or arriving buffered, slowed down by fiber, protein and fat,” she remarks, adding that finely milled whole grains often digest almost like flour, making the fiber count alone potentially misleading. For protein quality, Hunton offers a second shortcut: multiply grams of protein by 10 and compare that number to total calories. If it matches or exceeds the calories, the food is relatively protein dense, a useful check when comparing yogurts, protein bars or prepared foods.

Andrey_Popov/shutterstock

a physician or registered dietitian that can help interpret the results.

Consider the Whole Body

Prediabetes serves as a signal from the entire body, not merely an isolated blood sugar anomaly, both experts agree. Hunton notes that insulin resistance often develops before lab values shift, and unexplained weight gain is frequently the first clue. Hormonal changes, including those associated with perimenopause, can accelerate this transition. “Women frequently blame menopause for how they feel without realizing that what is happening is a cardiovascular and blood sugar change,” she says. Muscle mass also plays a pivotal role. Resistance training and regular physical activity, ranging from brisk walks to yard work, help the body regulate blood sugar levels.

Use Data as a Learning Tool

Wright holds mixed feelings about the use of continuous glucose monitors before a diabetes diagnosis, as there is insufficient evidence to define a normal pattern in prediabetes, and watching the data closely can inadvertently induce stress. “If wearing a monitor feels like it’s creating too much anxiety around eating, it’s a good indication to stop,” she advises. A more effective approach, she suggests, is to wear a monitor for just two to four weeks, supervised by

Hunton uses monitors earlier and more frequently, turning nutrition from guesswork into personal data, and comparing the impact of meals, sleep and physical activity on the glucose curve. Still, she agrees with the underlying philosophy: the goal is to understand, not surveil or judge. Both experts raise a similar caution regarding food tracking, acknowledging that while it can build awareness, it should be approached with caution or avoided altogether by individuals with a history of disordered eating, which is defined by the National Eating Disorders Association as “a spectrum of problematic eating behaviors and distorted attitudes towards food, weight, shape and appearance.”

Build Momentum With Modest Adjustments

According to Hunton, change does not have to be instantaneous to be meaningful. The body’s patterns take time to rewrite, and consistency matters more than speed. Patience coupled with practical tools like balanced plates, label reading, shortcuts and a willingness to observe personal patterns without judgment, is what makes prediabetes reversible for so many. Anyone navigating a new prediabetes diagnosis is encouraged to work with a physician, registered dietitian or certified specialist in diabetes care and education because individual glucose responses vary. With the right support, prediabetes transforms from a cause for fear into a window to choose a different course of action. Leslie K. Hughes writes about physical and mental health issues. Learn more at HouseOfHughes.co and TheVisceralEdit.substack.com.

Call 214-828-7000 Now to Request a Consultation • Get freedom from chronic illness • Optimize brain and body performance • Detoxify from mold, heavy metals, and microplastics

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After even just one session, people report clearer thinking, more energy, and less pain...

Get “Ever Flowing” Health 214-828-7000 Therapeutic Plasma Exchange 10260 N. Central (TPE) is an evidence-based Expressway, Suite 210 treatment that can decrease Dallas inflammation, reverse aging, www.EverFlowingHealth.com and slow cognitive decline. November 2026

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Prediabetes? Take Charge YMCA Program Helps North Texans Build Healthier Lifestyles

nowing that healthier eating and regular exercise can help prevent type 2 diabetes is one thing. Putting those recommendations into practice and sustaining them is another. Dallas Metropolitan YMCA’s Diabetes Prevention Program offers North Texans a free, structured approach to making lasting lifestyle changes, with guidance and support along the way. Designed for adults at increased risk of developing type 2 diabetes, the yearlong, in-person program focuses on practical, achievable improvements rather than quick fixes. Participants meet in small groups led by trained lifestyle coaches who help them develop healthier eating habits, increase physical activity and overcome everyday obstacles.

Participants work toward two measurable goals: reducing body weight by approximately 7 percent and achieving at least 150 minutes of physical activity per week. Food and activity journals help participants recognize patterns, track progress and identify opportunities for improvement. The group setting also provides encouragement and accountability.

The program includes 25 sessions, beginning with weekly meetings and gradually transitioning to less frequent gatherings. Topics include meal planning, reading food labels, managing stress, staying motivated and navigating challenges such as holidays, restaurant meals and changes in routine.

The program is intended for adults ages 18 and older who meet eligibility requirements based on weight and diabetes risk, including individuals with prediabetes or a history of gestational diabetes. Those already diagnosed with type 1 or type 2 diabetes are not eligible.

While existing YMCA program locations currently have waitlists, new in-person classes are planned to launch in December at the Moorland Family YMCA in Oak Cliff and in Waxahachie. Participation is free. For North Texans concerned about their diabetes risk, the YMCA program offers an opportunity to move beyond awareness and take meaningful steps toward better health. For more information about eligibility, upcoming classes and waitlists, visit ymcadallas.org/programs/community-health or call 214-880-9622.

November 2026

Festive Displays and Family Traditions Brighten the Season

he holiday season sparkles across North Texas as dazzling light displays, festive gardens, elaborate ice sculptures and cherished family traditions return in November. From illuminated zoo pathways and miniature trains to towering Christmas trees and drive-through wonderlands, these seasonal attractions offer opportunities for families and friends to celebrate, reconnect and create lasting memories.

Holiday at the Arboretum

Glowing Christmas gazebos, festive gardens, the Christmas Village and historic DeGolyer House create a memorable holiday experience for all ages. Dates: Nov. 11, 2026–Jan. 3, 2027 Location: 8525 Garland Rd., Dallas Website: DallasArboretum.org

Dallas Zoo Lights

Millions of twinkling lights, illuminated animal displays, festive lanterns and holiday experiences transform the Dallas Zoo into a winter wonderland. Dates: Nov. 13, 2026–Jan. 3, 2027; select nights Location: 650 S. R.L. Thornton Fwy., Dallas Website: DallasZoo.com/ Zoo-Lights

Christmas at Gaylord Texan & ICE!

Larger-than-life ice sculptures, sparkling decorations, elaborate holiday displays and family activities create an immersive Christmas celebration in Grapevine. 28

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Dates: Nov. 13, 2026–Jan. 3, 2027 Location: 1501 Gaylord Trl., Grapevine Website: ChristmasAtGaylord Texan.com

SNOWDAY and Santaland at Galleria Dallas

Immersive holiday photo experiences, San-

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ta’s winter chalet and festive decorations invite families to enjoy memorable seasonal traditions and celebrations. Dates: SNOWDAY, Nov. 13, 2026– Jan. 3, 2027; Santaland, Nov. 13–Dec. 24, 2026 Location: 13350 Dallas Pkwy., Dallas

special guests and dazzling pyrotechnics bring holiday magic to The Star. Dates: Nov. 21–Dec. 20, 2026; Friday and Saturday shows at 6 p.m. Location: Tostitos Championship Plaza, 9 Cowboys Way, Frisco Cost: Free admission and parking Website: TheStarInFrisco.com

Holiday in the Park at Six Flags Over Texas

Dazzling holiday lights, live entertainment, festive attractions and seasonal treats create a family-friendly celebration throughout the Arlington amusement park. Dates: Nov. 22–Dec. 30, 2026; select days Location: 2201 Road to Six Flags, Arlington Website: SixFlags.com/OverTexas

Prairie Lights at Lynn Creek Park

Drive through two miles of spectacular illuminated displays, then explore the Holiday Village and magical walk-through light attractions. Dates: Nov. 26–Dec. 31, 2026; nightly Location: 5610 Lake Ridge Pkwy., Grand Prairie Website: PrairieLights.org

Illumination Celebration at Galleria Dallas

Website: GalleriaDallas.com/ Holiday-2026

The Trains at NorthPark

Miniature trains travel through elaborate landscapes and familiar landmarks, delighting visitors while supporting families served by Ronald McDonald House Dallas.

Dates: Nov. 14, 2026–Jan. 3, 2027 Location: NorthPark Center, 8687 N. Central Expy., Dallas Website: TrainsAtNorthPark.org

Cowboys Christmas Extravaganza at The Star

A towering indoor Christmas tree comes alive with synchronized lights and festive music, creating a dazzling holiday experience for visitors. Dates: Nov. 27–Dec. 24, 2026 Location: 13350 Dallas Pkwy., Dallas Website: GalleriaDallas.com/ Holiday-2026

Dallas Cowboys Cheerleaders, synchronized Christmas tree lights, festive music, November 2026

Conscious Eating

Healthy Swaps for the Holiday Table Thanksgiving Never Tasted So Good by Marlaina Donato salt; and whole-grain bread and pasta instead of white flour.

Marcos Castillo/shutterstock

Improving a Good Thing

aking the Thanksgiving meal healthier does not mean sacrificing the flavor and traditions families and friends look forward to all year. Swapping in nutritious ingredients is an act of love, a way to care for the people gathered around the table while still honoring the dishes and memories that make the holiday meaningful. With a little planning, delicious culinary adjustments are simple to execute. Ingredient replacements should be viewed as a celebration of abundance rather than deprivation, as they add colors, herbs, textures and more energy after the meal. Ideas include blending cauliflower into mashed potatoes, using Greek yogurt instead of sour cream, brightening dishes with herbs and citrus zest instead of heavy gravies, adding crunchy greens and 30

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seasonal salads, and sweetening desserts with fruit, monk fruit, stevia or smaller amounts of honey or maple syrup.

Good Vibes and a Healthy Heart

A balanced holiday plate that combines lean protein, fiber and complex carbohydrates can support increased energy, mood, mental clarity and emotional regulation, especially during a time that can bring stress, along with joy. According to Harvard Health Publishing, diet directly impacts mood and brain function through the gut-brain connection and inflammation regulation. The American Heart Association recommends using olive oil instead of butter, even in mashed potatoes; herbs and spices like rosemary and cloves instead of butter and

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“Food and recipes are meant to be adapted, and just because grandma made it one way doesn’t mean you can’t give it your own spin,” says Kathryn Doherty, in Charlotte, North Carolina, a recipe creator, cookbook author and founder of FamilyFoodOnTheTable.com. “I happily put my lightened-up twist on old favorites and find ways to adapt classic recipes to work for my family.” Jesse Lane Lee, from Toronto, a holistic nutritionist, corporate wellness educator, cookbook author and founder of JesseLaneWellness.com, has the perfect healthy replacement for a dish most Americans wouldn’t dream of forgoing. “Mashed cauliflower is much faster and easier to make than traditional mashed potatoes,” she explains. “If you aren’t a big fan of cauliflower, try swapping the sour cream you add to your mashed potatoes with plain Greek yogurt. The yogurt adds a satisfying tang, as well as extra protein.” Sara Tercero, from Massachusetts, a plant-based chef, cookbook author and founder of BetterFoodGuru.com, welcomes the opportunity to surprise and delight guests with flavorful substitutions, noting, “These switches can shave off hundreds of calories and make meals more balanced, while barely changing a recipe’s taste or texture.” She relies on spices and vinegars to bring out the flavor of vegetables, helping them take center stage at the holiday table. Stuffing

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

Seeking a Nontoxic Option for Disease Prevention? ro v e n a n d

AT i

ly Effective O

e-p

h ig

ion

made with gluten-free grains and brown lentils can be surprisingly delicious without the carb crash of a traditional breadbased recipe. Instead of calorie-laden mac and cheese, add puréed butternut squash to high-protein or whole wheat pasta for a delightful, nutrient-rich twist. And a buttery, white flour-thickened gravy pales in comparison to a creamy sauce made with roasted carrots, parsnips, onions and celery blended in a low-sodium broth with sage, thyme and black pepper.

depth of flavor than oil and sugar,” she says, noting that chia or flax seeds with water (instead of eggs) and avocado (instead of butter or shortening) can also keep vegan baked goods moist and fluffy while adding nutrition.

www.HPWWC.org

Consider Homeoprophylaxis Natural • Nontoxic • Holistic

Healthy Healing Arts, LLC Learn more at HealthyHealingArts.com

Cathy Lemmon PhD Hom, MARH 469-383-8442

Dessert Reimagined

Topping a sweet potato casserole with a nut streusel instead of marshmallows is one of Doherty’s holiday favorites. By combining chopped pecans with a touch of butter, modest amounts of brown sugar and cinnamon, she is able to replace the empty calories of the traditional topping with healthy fats and antioxidants while also adding satisfying texture and complexity to the dish. Doherty is also strategic about her homemade cranberry sauce. “Adding fresh orange juice and some honey helps add sweetness and flavor and allows you to use less granulated sugar. Start small, taste as you go and see how much sugar you really need,” she advises, adding that honey or naturally sweet fruit such as bananas or dates are healthier choices for desserts. Pure maple syrup is Tercero’s go-to sweetener. “I also like to add in something that will make the dessert moist, like apple sauce or tahini, because it gives more November 2026

MAPLE BALSAMIC BRUSSELS SPROUTS WITH HONEYNUT SQUASH AND WALNUTS YIELD: 6 SERVINGS

YIELD: 4 TO 6 SERVINGS 1 large head of cauliflower, cut into florets 2 cloves of garlic 2 Tbsp olive oil ¼ tsp sea salt black pepper to taste Steam the cauliflower and garlic for 8 to 10 minutes until soft. Transfer to a food processor with olive oil, salt and pepper. Blend until smooth. Recipe courtesy of Jesse Lane Lee and JesseLaneWellness.com.

Living Generously Coming in December

Preheat the oven to 400° F. To a large sheet pan add the Brussels sprouts and honeynut squash. Drizzle with olive oil and season with salt and garlic powder. Mix well by hand until all the veggies are coated, and spread them out into a single layer. Bake for 20 minutes. Take the sheet pan out of the oven, add the walnuts and baste the veggies and nuts with the balsamic vinegar and pure maple syrup. With a spatula, carefully mix until all the veggies are coated with the sweet maple and tangy vinegar. Return to the oven for 10 more minutes. Transfer the cooked veggies and nuts to a serving platter and enjoy within 2 to 3 days for the best quality. Recipe courtesy of Sara Tercero and BetterFoodGuru.com.

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Courtesy of Sara Tercero

GARLIC CAULIFLOWER MASH

2 lbs Brussels sprouts, halved 2 honeynut squash peeled, seeded and cut into bite-size pieces 1 cup walnuts 4 Tbsp balsamic vinegar 3 Tbsp pure maple syrup 2 Tbsp extra virgin olive oil 1 tsp salt ½ tsp garlic powder

PECAN APPLE CRISP YIELD: 4 TO 6 SERVINGS FOR FILLING

YIELD: 4 TO 6 SERVINGS 2 lbs medium Yukon gold potatoes, well-scrubbed 1½ tsp kosher salt, divided ⅓ cup skim milk ¼ cup plain Greek yogurt ¼ tsp black pepper 2 Tbsp unsalted butter, melted Place the potatoes in a large pot and cover with water. For especially large potatoes, cut them in half so pieces are roughly the same size and will cook evenly. Add 1 teaspoon of the salt. Bring to a boil, then reduce the heat to maintain a low boil. Cook for about 25 to 30 minutes, or until tender. Drain the potatoes, reserving ⅓ cup of the cooking liquid. Transfer the potatoes to a large bowl. Add the milk and 2 tablespoons of the reserved cooking liquid. Mash the potatoes to the desired consistency. Add the Greek yogurt and ¼ teaspoon pepper, and continue to mash. If chunky potatoes are preferred, stir in the yogurt until well incorporated to avoid extra mashing. Add up to an additional 2 tablespoons of the reserved cooking liquid and/or additional milk, if needed, to get the potatoes to the desired consistency. Season to taste, adding the remaining salt if needed, and serve hot, topped with melted butter. Recipe courtesy of Kathryn Doherty and FamilyFoodOnTheTable. com/healthy-mashed-potatoes.

FOR TOPPING 1 cup oats ½ cup chopped raw pecans ¼ cup almond flour ¼ cup coconut oil, softened 3 Tbsp maple syrup 1 tsp cinnamon ½ tsp vanilla Preheat the oven to 350° F. Place the sliced apples in a bowl and toss with lemon juice and maple syrup. Add the almond flour and cinnamon, and toss once more. Mix all the topping ingredients together in a separate bowl and set aside. Place the filling into a baking dish and top with the topping. Bake for 30 minutes until the apples have softened and the juices have released. Remove from the oven and serve with whipped cream, à la mode or with Greek yogurt.

Courtesy of Jesse Lane Lee

HEALTHY MASHED POTATOES

4 cups thinly sliced apples, 3 to 4 apples ½ lemon, juiced 2 Tbsp maple syrup ¼ cup almond flour 1 tsp cinnamon

Recipe courtesy of Jesse Lane Lee and JesseLaneWellness.com.

November 2026

~ SPONSORED CONTENT ~

Homeopathy

Homeopathy Myths Refuting the Most Common Misconceptions by Christina Donka, CCH Myth: Homeopathy is just another name for herbal medicine. Homeopathic remedies come from natural sources, including plants and minerals. While an herbal tincture relies on measurable amounts of a plant or plants, a homeopathy remedy follows homeopathic principles and is prepared through a specific process of dilution and vigorous shaking. Myth: The pellets are nothing but sugar. Most homeopathic remedies come in the form of a tiny sugar pellet that dissolves under the tongue; this is simply the carrier. During manufacturing, the pellet is infused with the prepared homeopathic remedy.

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Myth: Nobody regulates these products. Under U.S. federal law, homeopathic remedies are classified as drugs, and the U.S. Food and Drug Administration oversees their manufacture, marketing and sale. Myth: More is better. The opposite is true. The “minimum dose” principle dictates taking only enough of a remedy to spark a healing response. If symp-

toms return, then the dose can be repeated, although it is best to check with a homeopathic practitioner. Myth: Homeopathy is only good for the sniffles. Colds, flu, sore throats, earaches, bumps and bruises are where most families begin, and that’s where a homeopathy home kit really shines. But homeopathy goes well beyond first aid. Myth: There is no research behind homeopathy. Thousands of studies on homeopathy have been published in medical journals, including clinical trials and laboratory research into the biological activity of highly diluted substances. This article is based on information in HomeopathyCenter.org. Christina Donka is executive director of the National Center for Homeopathy, providing education, resources and advocacy since 1974. To read an expanded version, visit TinyURL.com/ HomeopathyMythsNA or scan the QR code. Underwritten by Grato Health, in operation since 1987, dedicated to advancing health and wellness through natural, holistic solutions that support the body's ability to heal.

gratohealth.com

Dallas Metroplex Edition

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COLLABORATIVE PARTNERS For Transforming Healthcare Together in the

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November 2026

Dallas-Tarrant-Rockwall counties

Calendar of Events

Sunday, November 1 Autumn at the Arboretum: Final Day – 9am–5pm. Enjoy the final day of the nationally acclaimed fall festival, featuring more than 100,000 pumpkins, gourds and squash across the garden. Dallas Arboretum, 8525 Garland Rd, Dallas. 214515-6615. DallasArboretum.org.

Monday, November 2 Insect Inn Enrichment Class – 10am– noon. Young nature explorers ages 5 to 9 build an insect shelter and learn how beneficial bugs support healthy ecosystems. River Legacy Nature Center, 703 NW Green Oaks Blvd, Arlington. 817860-6752. RiverLegacy.org.

Wednesday, November 4 Gentle Yoga – 9–10am. Move, stretch and awaken the mind and body during an all-level outdoor practice with Garden admission included. Fort Worth Botanic Garden, 3220 Botanic Garden Blvd, Fort Worth. 817-463-4160. FWBG.org.

Thursday, November 5 Adventures With Bats – 10–11:30am. Preschoolers ages 2½ to 4 discover the lives and ecological importance of bats through an age-appropriate nature program. River Legacy Nature Center, 703 NW Green Oaks Blvd, Arlington. 817860-6752. RiverLegacy.org. Little B.I.T.s Nature Club – 10:30– 11:30am. Children ages 18 months to 5 years explore plants and nature through stories, movement and hands-on discovery. Fort Worth Botanic Garden, 3220 Botanic Garden Blvd, Fort Worth. 817463-4160. FWBG.org.

Friday, November 6 A Night With Nature – 7–10pm. Support environmental education during a 21-and-older fundraiser with hors d’oeuvres, specialty drinks, nature experiences and an auction. River Legacy Nature Center, 703 NW Green Oaks Blvd, Arlington. 817-860-6752. RiverLegacy.org.

Saturday, November 7 Glenwood Park Clean-Up and Environmental Fair – 9am–noon. Help restore neighborhood green space, then explore health resources, sustainability tips and family-friendly environmental activities. Glenwood Park, 900 S Riverside Dr, Fort Worth. 817-257-7000. Calendar.TCU.edu. Fall Japanese Festival – 9am–5pm. Celebrate Japanese culture and the natural beauty of the garden with taiko drumming, tea ceremonies, crafts, music and vendors. Fort Worth Botanic Garden, 3220 Botanic Garden Blvd, Fort Worth. 817-463-4160. FWBG.org.

Sunday, November 8 Fall Japanese Festival – 9am–5pm. Experience the festival’s second day wit-

Dallas Metroplex Edition

garden beauty, traditional performances, cultural activities, crafts and food vendors. Fort Worth Botanic Garden, 3220 Botanic Garden Blvd, Fort Worth. 817-463-4160. FWBG.org. Celebrate the Holidays With Printmaking – 1–4pm. Create nature-inspired handmade gifts while learning approachable printmaking techniques in a guided workshop. Dallas Arboretum, 8525 Garland Rd, Dallas. 214-515-6615. DallasArboretum.org.

Tuesday, November 10 Holiday at the Arboretum Member Preview – 6–9pm. Members preview the Twelve Days of Christmas gazebos, Christmas Village and seasonal displays before the public opening. Dallas Arboretum, 8525 Garland Rd, Dallas. 214-5156615. DallasArboretum.org.

Wednesday, November 11 Gentle Yoga – 9–10am. Improve flexibility, mobility and mind-body awareness in an accessible all-level garden practice. Fort Worth Botanic Garden, 3220 Botanic Garden Blvd, Fort Worth. 817-4634160. FWBG.org. Free Admission Day – 9am–5pm. Explore the botanical collections and fall landscapes with complimentary general admission in observance of Veterans Day. Fort Worth Botanic Garden, 3220 Botanic Garden Blvd, Fort Worth. 817463-4160. FWBG.org. Holiday at the Arboretum Opens – 9am–10pm. Walk through the Twelve Days of Christmas gazebos, European-inspired Christmas Village and seasonal garden displays. Dallas Arboretum, 8525 Garland Rd, Dallas. 214-515-6615. DallasArboretum.org.

Thursday, November 12 Little B.I.T.s Nature Club – 10:30– 11:30am. Young botanists learn, play and grow through nature-inspired stories, movement and hands-on activities. Fort Worth Botanic Garden, 3220 Botanic Garden Blvd, Fort Worth. 817-463-4160. FWBG.org.

Friday, November 13 Blooms and Beats – 6:30–8:30pm. Relax outdoors with live music, yard games and seasonal refreshments in the Horseshoe Garden. Fort Worth Botanic Garden, 3220 Botanic Garden Blvd, Fort Worth. 817-463-4160. FWBG.org.

Saturday, November 14 Drawing in the Garden: BRIT Pond – 9–11am. Build observation and drawing skills through an artist demonstration and guided practice beside the pond. Fort Worth Botanic Garden, 3220 Botanic Garden Blvd, Fort Worth. 817-4634160. FWBG.org.

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Trees! Trees! Trees! – 9–10:30am. Celebrate Texas Arbor Day Month while learning about urban-tree benefits, planting, care and a greener community. Hillside Park, 1201 E Maddox Ave, Fort Worth. 817392-5700. FortWorthTexas.gov. AT&T Stadium Rally Day – 10am–3pm. Enjoy family activities at Miller LiteHouse and take a behind-the-scenes tour of the home of the Dallas Cowboys. Tickets required for ages 5 and older. AT&T Stadium, 1 AT&T Way, Arlington. 817-892-4161. ATTStadium.com/RallyDays. Yule Log With La Casita Bakeshop – 11am–1pm. Learn step-by-step baking and decorating techniques for creating an elegant seasonal Bûche de Noël. Dallas Arboretum, 8525 Garland Rd, Dallas. 214-515-6615. DallasArboretum.org. Girls Nature Workshop: Spice Up Your Life – 1–2:30pm. Girls and their families explore horticulture and floriculture through hands-on activities focused on useful plants and spices. Fort Worth Botanic Garden, 3220 Botanic Garden Blvd, Fort Worth. 817-463-4160. FWBG.org.

Sunday, November 15 Dog Days – 8am–5pm. Explore the garden with a leashed canine companion; hydration stations are available and a dog admission fee applies. Fort Worth Botanic Garden, 3220 Botanic Garden Blvd, Fort Worth. 817-463-4160. FWBG. org.

Monday, November 16 Homeschool Family Field Trip: Amazing Adaptations – 10–11:45am. Families with children ages 4 to 8 investigate camouflage, claws and other animal survival strategies through hands-on exploration. Fort Worth Botanic Garden, 3220 Botanic Garden Blvd, Fort Worth. 817463-4160. FWBG.org.

Wednesday, November 18 Sustainable Agriculture Summit – 8am–5pm. Food-system leaders explore practical strategies for a more sustainable and resilient U.S. agricultural supply chain. Continues November 19. Fort Worth Convention Center, 1201 Houston St, Fort Worth. SustainableAgSummit. org. Gentle Yoga – 9–10am. Stretch, loosen joints and build flexibility during a mindful all-level outdoor class. Fort Worth Botanic Garden, 3220 Botanic Garden Blvd, Fort Worth. 817-463-4160. FWBG.org.

Thursday, November 19 Adventures With Woodpeckers – 10– 11:30am. Preschoolers ages 2½ to 4 learn about woodpecker adaptations, habitats and behavior through guided nature discovery. River Legacy Nature Center, 703 NW Green Oaks Blvd, Arlington. 817-860-6752. RiverLegacy.org.

Saturday, November 21

Japanese Garden Tour – 9–10:30am. Explore the garden’s design, history, plants and wildlife with knowledgeable guides. Fort Worth Botanic Garden, 3220 Botanic Garden Blvd, Fort Worth. 817-463-4160. FWBG.org. Begonia Terrariums for Beginners – 10– 11am. Create a low-maintenance terrarium while learning essential care techniques from garden horticulturists. Fort Worth Botanic Garden, 3220 Botanic Garden Blvd, Fort Worth. 817-463-4160. FWBG. org. 3 Melts of Christmas – 10am–noon. Prepare three festive melted-cheese recipes in a hands-on seasonal cooking class designed for holiday hosts. Dallas Arboretum, 8525 Garland Rd, Dallas. 214-5156615. DallasArboretum.org. Ikebana Workshop: Naturally Dried Materials – 1–3:30pm. Learn the principles of Japanese floral arrangement and create a seasonal design using naturally dried materials. Fort Worth Botanic Garden, 3220 Botanic Garden Blvd, Fort Worth. 817463-4160. FWBG.org.

Monday, November 23 Nature’s Simple Machines Enrichment Class – 10am–noon. Children ages 5 to 9 investigate simple machines in nature through a STEM experiment and outdoor discovery hunt. River Legacy Nature Center, 703 NW Green Oaks Blvd, Arlington. 817-860-6752. RiverLegacy.org.

Thursday, November 26 Dallas YMCA Turkey Trot – 8:30am. Run or walk the 5K or eight-mile course through downtown while supporting YMCA community health programs. Dallas City Hall Plaza, 1500 Marilla St, Dallas. 214-954-0500. YMCADallas.org/TurkeyTrot.

Saturday, November 28 Free Animal Presentation: Salamanders – 2–2:30pm. Meet salamander animal ambassadors and learn about their adaptations, behavior, habitats and natural history. River Legacy Nature Center, 703 NW Green Oaks Blvd, Arlington. 817-860-6752. RiverLegacy.org.

Sunday, November 29 Floral Candles Workshop – noon–2pm. Make a floral-inspired candle during a guided workshop suited to beginners and creative holiday gift-makers. Dallas Arboretum, 8525 Garland Rd, Dallas. 214-515-6615. DallasArboretum.org.

Always try to be a little kinder than is necessary. —J.M. Barrie

Connemara Guided Bird Walk – 7:30– 10:30am. Birders of all skill levels survey varied habitats and record North Texas species for the eBird database. Connemara Meadow Nature Preserve, Bass Dr and Roberta Dr, Plano. ConnemaraConservancy.org.

Monday, November 2 Community Strong Farm Volunteer Morning – 8–10am. Learn by doing while tending vegetables, pollinator plants and composting systems with Denton County Master Gardeners. Open to the public and families. Community Strong Farm, 1350 Milam Rd E, Sanger. 940-349-2883. DCMGA.com. Fall Gardening Mini Class – 9–9:30am. Learn timely, practical steps for preparing a North Texas garden for cooler weather. Online program, City of Plano Sustainability. 972-769-4130. Plano.gov/ Sustainability.

Wednesday, November 4 LLELA Wednesday Workday – 9am– noon. Support habitat stewardship during a public volunteer workday at the Lake Lewisville Environmental Learning Area. LLELA Nature Preserve, 201 E Jones St, Lewisville. 940-349-2883. DCMGA.com.

Thursday, November 5 Shiloh Field Community Garden Workday – 7am–noon. Volunteer in a large community garden while supporting locally grown food for area hunger-relief organizations. Shiloh Field Community Garden, 1650 Nottingham Dr, Denton. 940-349-2883. DCMGA. com.

Bison and Blossoms – 9–11am. Celebrate Frisco’s prairies and urban forest with a tree planting, guided tour, native seed stomp and animal demonstrations. Frisco Commons Park, 8000 McKinney Rd, Frisco. 972-292-6500. FriscoTexas.gov/BisonBlossoms. Texas Arbor Day at Josey Ranch Pocket Prairie – 10am–noon. Celebrate Texas Arbor Day with tree-focused education and community stewardship at a native pocket prairie. Josey Ranch Pocket Prairie, 1700 Keller Springs Rd, Carrollton. 940-349-2883. DCMGA.com. B.A.R.K. Ranger Hike – 2–3pm. Bring a leashed dog for a ranger-led hike emphasizing safe, responsible trail stewardship. Eisenhower State Park, 50 Park Rd 20, Denison. 903-465-1956. TPWD. Texas.gov/Eisenhower. Frisco Camp Out – 3pm–Sunday 10am. Families enjoy an overnight outdoor experience with dinner, a movie, s’mores, kid fishing and breakfast. Reservations required. Frisco Commons Park, 8000 McKinney Rd, Frisco. 972-292-6500. FriscoTexas.gov/FriscoCampOut. Guess Hoo’s for Dinner – 3:30–4:30pm. Investigate owl diets and discover what these nighttime hunters eat. Eisenhower State Park, 50 Park Rd 20, Denison. 903-465-1956. TPWD.Texas.gov/Eisenhower. Heard Family Campout – 5pm–Sunday 8:30am. Camp in the wildlife sanctuary and enjoy family activities that build confidence and connection outdoors. Heard Natural Science Museum, 1 Nature Pl, McKinney. 972-562-5566. HeardMuseum.org.

Sunday, November 8

Fall Gardening Mini Class – 9–9:30am. Explore another seasonal gardening topic with practical guidance from Plano sustainability educators. Online program, City of Plano Sustainability. 972769-4130. Plano.gov/Sustainability.

Meet the Meadow Trail Walk – 3–4pm. Discover the history, plants and wildlife of the preserve during a free introductory guided walk. Connemara Meadow Nature Preserve, Alma Dr south of Bethany Dr, Allen. ConnemaraConservancy. org.

Friday, November 6

Monday, November 9

Nature Hike: Lover’s Leap – 10–11am. Join a ranger for a guided hike to one of the park’s most scenic overlooks. Eisenhower State Park, 50 Park Rd 20, Denison. 903-465-1956. TPWD.Texas.gov/ Eisenhower.

Fall Gardening Mini Class – 9–9:30am. Gather practical seasonal gardening ideas tailored to North Texas soil, weather and plants. Online program, City of Plano Sustainability. 972-769-4130. Plano.gov/Sustainability.

Prosper Arbor Day Celebration – 5–6pm. Join live tree-care demonstrations, community planting and practical tips for maintaining healthy trees. Prosper Fire Station 2, 1140 S Teel Pkwy, Prosper. 972-569-1160. ProsperTX.gov.

Friday, November 13

Saturday, November 7 Texas Recycles Day – 8:30am–noon. Keep usable goods and electronics out of the landfill during a free drivethrough collection, recycling and shredding event. Chase Oaks Church, 281 Legacy Dr, Plano. 972-769-4130. Plano. gov/Sustainability.

Denton-Collin-Grayson-Cooke counties

En Plein Air Watercolor – 9–11am. Capture the changing season through guided outdoor watercolor exercises and individual practice in the garden. Fort Worth Botanic Garden, 3220 Botanic Garden Blvd, Fort Worth. 817-463-4160. FWBG.org.

Sunday, November 1

Texas Recycles Day at Heard – 9am– 5pm. Bring a plastic bottle or single-use plastic bag for free admission and explore conservation exhibits and the preserve. Heard Natural Science Museum, 1 Nature Pl, McKinney. 972-562-5566. HeardMuseum.org. Dutch Oven Delights – 10–11am. Learn outdoor-cooking basics and discover what is simmering in the ranger’s Dutch oven. Eisenhower State Park, 50 Park Rd 20, Denison. 903-465-1956. TPWD.Texas.gov/Eisenhower.

November 2026

Nature Journaling – 2–3pm. Practice observing and recording nature; artistic experience is not required. Eisenhower State Park, 50 Park Rd 20, Denison. 903-465-1956. TPWD.Texas.gov/Eisenhower.

Saturday, November 14 Texas Recycles Day at Heard – 9am–5pm. Trade a plastic bottle or bag for free admission and connect recycling choices with wildlife conservation. Heard Natural Science Museum, 1 Nature Pl, McKinney. 972562-5566. HeardMuseum.org. Josey Ranch Pocket Prairie Workday – 9–11am. Help preserve a pocket-prairie ecosystem while learning from Denton County Master Gardeners and Master Naturalists. Bring water, gloves and small tools. Josey Ranch Pocket Prairie, 1700 Keller Springs Rd, Carrollton. 940-349-2883. DCMGA.com.

Sunday, November 15 Texas Recycles Day at Heard – 9am–5pm. Celebrate the final day with free admission for visitors bringing a plastic bottle or single-use plastic bag. Heard Natural Science Museum, 1 Nature Pl, McKinney. 972-5625566. HeardMuseum.org. Wetland Canoe Trail – 1–4pm. Paddle the Heard wetlands with trained guides while observing aquatic habitat and wildlife. Registration required. Heard Natural Science Museum, 1 Nature Pl, McKinney. 972-5625566. HeardMuseum.org.

Monday, November 16 Argyle Unity Park Beautification – 9–11am. Volunteer with Denton County Master Gardeners to maintain and beautify a community green space. Advance signup requested. Argyle Unity Park, 135 Crawford Rd, Argyle. 940-349-2883. DCMGA.com.

Wednesday, November 18 LLELA Habitat Workday – 9am–noon. Help care for native habitat during a public volunteer workday at the Lake Lewisville Environmental Learning Area. LLELA Nature Preserve, 201 E Jones St, Lewisville. 940349-2883. DCMGA.com.

Friday, November 20 The Great Thanksgiving Migration – 10– 11am. Learn which animals travel for the season and how migration helps wildlife survive. Eisenhower State Park, 50 Park Rd 20, Denison. 903-465-1956. TPWD.Texas. gov/Eisenhower. Thanksgiving’s Uninvited Guests – 2–3pm. Meet nature’s cleanup crew and learn how scavengers recycle nutrients in an ecosystem. Eisenhower State Park, 50 Park Rd 20, Denison. 903-465-1956. TPWD.Texas.gov/ Eisenhower.

Saturday, November 21 Harvest Kitchen Science – 10–11am. Explore the surprising science behind familiar Thanksgiving foods through ranger-led activities. Eisenhower State Park, 50 Park Rd 20, Denison. 903-465-1956. TPWD.Texas. gov/Eisenhower.

Dallas Metroplex Edition

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 OAK CLIFF ACUPUNCTURE CLINIC Nena Watkins, LAc 201 S Madison Ave, Suite 200, Dallas 214-840-3445 OakCliffAcu.com

Offers personalized Chinese medicine focused on whole-person healing through acupuncture, herbal therapy, nutrition and lifestyle guidance. Treats pain, stress, allergies and chronic conditions while restoring balance. With over 20 years of experience, provides compassionate care that supports natural healing, improves energy flow and promotes long-term wellness for body, mind and spirit. See ad, page 27.

ALTERNATIVE WELLNESS VENUES THE KAVA BARS

14856 Preston Rd #212, Dallas 469-608-5050 109 Industrial St, Denton 940-320-6015 LoveTheKavaBar.com Discover relaxation and community at The Kava Bars in Dallas and Denton. A serene environment with a variety of kava-based drinks, it's the perfect spot to unwind, connect, and experience the calming effects of kava. Live music, open mic nights, and special events that make every visit unique. Exerience a different kind of Happy Hour.

CHIROPRACTIC 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.

COUNSELING MENTAL HEALTH INTEGRATION Dr. Erin Kincaid, PhD, BCBC, IMHCS 6525 Horizon Rd Ste 130, Rockwall 972-961-9570 RockwallHeathCounseling.com

Provides integrative mental health counseling combining evidence-based therapy, faith-informed care and holistic lifestyle strategies. Addresses gut-brain connection, stress, trauma and emotional wellness. Supports individuals in restoring balance, building resilience and achieving sustainable whole-person healing through personalized, compassionate care designed to nurture mind, body and spirit in alignment. See ad, page 13.

BRAIN HEALTH CERESET PLANO

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

NADallas.com

ECO TOURISM FOSSIL RIM WILDLIFE CENTER 2299 County Road 2008, Glen Rose 254-897-2960 FossilRim.org

Fossil Rim Wildlife Center, near Glen Rose, an hour and a half from DFW, is a non-profit conservation center. It’s a haven for endangered species, housing over 1,000 animals from 50 species. Visitors embark on guided or self-guided tours across its 1,800 acres, encountering wildlife up close. Lodging, dining, and educational facilities enhance the experience.

EDUCATION 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.

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.

ENERGY HEALING ELYSIUM REIKI & WELLNESS

10670 North Central Expressway Ste 110, Dallas 214-888-2276 Miriam@elysium.spa Elysium.Spa Feeling overwhelmed by work, family responsibilities, health challenges or life's demands. We help clients experience greater calm, clarity and balance through personalized Reiki energy healing. Certified Reiki Master Miriam provides gentle treatments that promote stress reduction, relaxation and support overall well-being. New client special: three private sessions $155. Group Reiki treatments available from $11 monthly.

HAND CRAFTED GOODS ROXANE & CO

Handcrafted Goods 469-216-0389 Info@RoxaneAndCo.com RoxaneAndCo.com Whether you’re looking for a meaningful gift, a one-of-a-kind keepsake, or something special just for you, our handcrafted collections are designed to make moments more memorable. Thank you for supporting small business and the art of handmade.

HEALTH CARE

HERBAL MEDICINE ACN HERBS AND GREEN TEA LESLIE DUONG 9788 Walnut Street, Suite 108 214-887-8325 LeslieDuong.com

Trained Herbalist, Leslie Duong specializes in traditional herbal remedies and green tea. With over 25 years of experience, she offers personalized herbal consultations, organic herbal medicines, and a wide selection of premium green teas. Committed to natural healing and wellness through high-quality, safe, and effective herbal products. See ad, page 6.

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.

KOZLOW & ROWELL

BAYLOR SCOTT & WHITE HEALTH CARE SYSTEM

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

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

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.

1-800-4BAYLOR BaylorHealth.com/CancerCare

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.

November 2026

ENVIRONMENTAL HEALTH CENTER DALLAS

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, inside back cover..

HOMEOPATHY

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.

HEALTHY HEALING ARTS/HPWWC

JOHNSON MEDICAL ASSOCIATES

Homeoprophylaxis (HP), a part of Homeopathy, is a major part of Cathy Lemmon’s practice at Healthy Healing Arts. HP has been used worldwide for hundreds of years with a success rate of over 90% to help fight off disease. Lemmon uses an energetic, nontoxic means of promoting immunity in a safe and natural way. See ad, page 31.

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 7.

Cathy May Lemmon, Ph.D. Hom, LCPH, BA 469-383-8442 Cathy@HPWWC.org HealthyHealingArts.com

INTEGRATIVE FITNESS

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

WILLOWBEND HEALTH & WELLNESS

AIKIDO FOR LIFE

Lynn Fabia, Founder Society of Aikido Centers 2080 N. Collins Blvd. Richardson, TX 75080 469 767-5864 lynnfabia@gmail.com Discover Aikido for Life - peaceful, powerful, and holistic. Increase confidence, awareness, energy, and self-mastery through fluid movement and non-violent self-defense. Learn how to process fear with timeless life concepts for mind, body, and spirit.

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.

LAWNCARE MIKROB LAWN CARE

13101 Preston Rd, Ste 110, Dallas, 469-436-5323 MikrobLawnCare.com Provides organic lawn care solutions designed to build healthy soil and resilient landscapes without harmful chemicals. Services include soil testing, compost top-dressing, natural fertilization and seasonal treatments. Focuses on improving soil biology, strengthening root systems and creating greener, safer outdoor spaces that support families, pets and environmentally responsible living practices yearround. See ad, page 18.

LONGEVITY MEDICINE DR. JEFFREY GLADDEN, MD 16633 Dallas Pkwy #100, Addison 972-310-8916 GladdenLongevity.com

Board certified in Interventional Cardiology. Dr. Gladden specializes in age management, regenerative medicine, and personalized health optimization. With over 30 years of experience, he offers advanced therapies including stem cell treatments, hormone optimization, and functional medicine. Dedicated to maximizing longevity and healthspan for his patients. Author of 100 is the New 30.

As you awaken to your divine nature, you’ll begin to appreciate beauty in everything you see, touch and experience. —Wayne Dyer

INTEGRATIVE MEDICINE 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.

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PAIN MANAGEMENT SENERGY MEDICAL GROUP

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

PASTURED MEATS BOIS D'ARC MEAT COMPANY

13849 E. FM 1396, Windom, TX 617-314-1349 BoisDdarcMeatCo.com Bois D'arc Meat Company provides high-quality, locally-sourced meats. All our cattle, pigs, chickens and turkeys are raised entirely on pasture, are 100% non-GMO and no herbicides, pesticides or chemicals are applied to the land. We offer a variety of cuts and custom butchering services to meet all your needs. Visit us for the finest meats.

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

MEDOP ADVISORS

Nick Ladikos, PharmD info@medopadvisors.com MedOpAdvisors.com Provides personalized medication and wellness consulting to help align prescriptions, supplements, nutrition and lifestyle for optimal health outcomes. Focuses on reducing conflicts, improving effectiveness and supporting whole-person wellness through integrative, evidence-informed guidance tailored to individual needs and long-term vitality goals.

RESTAURANTS

WELLNESS CENTERS

CELEBRATION RESTAURANT

RHEO WELLNESS

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

RHEO Wellness offers a spa-inspired holistic healing environment designed to support the body’s natural ability to restore and thrive. Services include IV therapy, colon hydrotherapy, ozone sauna, massage, body sculpting, thermography, advanced hormone testing, wellness and cancer coaching, and premium supplements. Personalized care supports each client’s unique wellness journey. See ad, page 31.

SPIRITUAL

YOGA

4503 West Lovers Lane, Dallas 214-351-2456 CelebrationRestaurant.com

Perdue Farms • Verlasso salmon raised in the clean waters of Patagonia

2455 Ridge Road, Suite 151, Rockwall 972-771-8900 RHEOWellness.com

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

CelebrationRestaurant.com CONCORD DALLAS CHURCH

As Celebration continues to serve delicious, affordable and locally sourced food, 6808 Bailey Dr, Dallas we want toPastor thank our friends and customers for your loving and loyal support! 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

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.

ROXANE & CO

Yoga Instructor Roxane Beneduce, RYT200 469- 216-0389 RoxaneAndCo.com With years of experience in Yoga & Pilates and passion to keep educating others, I offer a personalized approach to help you grow stronger, more confident, and creatively inspired. I believe in making wellness accessible to all with my unique style. Classes as low as $10 with a year membership plan or reg $25/class at Heritage Senior Center in Irving Mon- Fri.

DALLAS WELLNESS AND THERMOGRAPHY CENTER

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.

November 2026

Window & Door Replacement Event

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Call 1-866-626-1228 by Dec. 31 to schedule a FREE consultation! RENEWAL BY ANDERSEN DETAILS OF OFFER: Offer expires 12/31/2026. Not valid with other offers or prior purchases. Buy one (1) window or entry/patio door, get one (1) window or entry/patio door 40% off, and 12 months no money down, no monthly payments, no interest when you purchase four (4) or more windows or entry/patio doors between 10/1/2026 and 12/31/2026. 40% off windows and entry/patio doors are less than or equal to lowest cost window or entry/patio door in the order. Additional $200 off your purchase, minimum purchase of 4 required, taken after initial discount(s), when you purchase by 12/31/2026. Subject to credit approval. 12-month Promotional Period: when no payments are due, interest accrues but is waived if balance is paid in full before Promotional Period expires. Any unpaid balance owed after Promotional Period, plus accrued interest, will be paid in installments based on terms disclosed in the financing agreement. Financing is provided by various financial institutions without regard to age, race, color, religion, national origin, gender, or familial status. Savings comparison based on purchase of a single unit at list price. Available at participating locations and offer applies throughout the service area. See your local Renewal by Andersen location for details. License numbers available at renewalbyandersen.com/license. Some Renewal by Andersen locations are independently owned and operated. †It is the only warranty among top selling window companies that meets all of the following requirements: easy to understand terms, unrestricted transferability, installation coverage, labor coverage, geographically unrestricted, coverage for exterior color, insect screens and hardware, and no maintenance requirement. Visit renewalbyandersen.com/nationsbest for details. ‡Review aggregator survey of 5-star reviews among leading national full-service window replacement companies. Reputation.com March 2026. “Renewal by Andersen” and all other marks where denoted are trademarks of Andersen Corporation. ©2026 Andersen Corporation. All rights reserved. RBA14301 1

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