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s we step into the Thanksgiving season, I’ve been asking myself: What does it really look like to live thankfully—not occasionally or reactively, but as a steady, everyday rhythm? A lifestyle. A spiritual posture. A way of moving through the world with open hands and open eyes.
Our instruction manual, the Bible, teaches us, “In everything give thanks: for this is the will of God in Christ Jesus concerning you.” Gratitude isn’t something we wait to feel; it is something we choose. And when we choose gratitude—even when circumstances stretch us—we declare that God is greater than whatever challenge stands before us. That daily practice becomes a source of strength, joy and what I call radiant balance—a healthy alignment of spirit, mind and body.
Science now supports what Scripture has long revealed. Studies show that grateful people sleep better, handle stress more effectively and experience healthier brain and immune function. Gratitude renews energy from the inside out. It quiets the mental clutter that weighs us down and strengthens the spiritual foundation that keeps us steady.
Humility is gratitude’s secret ingredient. It reminds us we are not the origin of every blessing or breakthrough—God is. Humility helps us recognize every good gift, including those that first arrived disguised as difficulty. When humility becomes our superpower, grace flows more easily, judgment loosens its grip and love expands its reach. It keeps us grounded, a little lighter on our feet and much harder to knock off balance.
I believe burnout cannot take root in a grateful heart. Burnout grows when we are drained— striving, comparing and carrying burdens alone. Gratitude flips that script. It reminds us that God is the source—of joy, provision, peace and the energy that sustains us. When we live thankfully, we live full.
In this issue, we explore healthy, balanced living fueled by that same life-giving principle of sustaining what matters most. Our feature article, “Balancing Energy for Better Living,” explores practical tools and spiritual insights that help us preserve vitality and stay aligned with the way our Creator has lovingly designed our bodies to function. You’ll also find North Texas–specific guidance to ensure your winter lawn rests well and springs back beautifully. We take a closer look at vaping—its history, its harms and why our community must pay attention. And Dr. Andrea Maddox brings timely whole-health wisdom for our dogs, offering ways to support long, vibrant lives for our four-legged family members.
As this season unfolds, may we choose gratitude as a daily discipline:
• Thank God—morning and night
• Celebrate small delights
• Give grace quickly and joyfully
• Release what drains your spirit
• Nourish what builds peace
• Let love lead every room you enter
A grateful heart does not deny hardship—it simply sees blessing more clearly. Gratitude does not ignore problems—it places them under the steady shadow of God’s faithfulness.
May this be a month of renewed strength, deep peace and thankfulness that fuels real, tangible well-being—for you, for those you love and for the community we are all blessed to serve.
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Dallas Zoo Lights Returns With Magical New Holiday Experiences
The Dallas Zoo Lights runs from November 14 to January 4, featuring over 2 million lights, lanterns, and festive displays throughout the zoo. Guests can stroll among themed displays, snap holiday-themed photos, and enjoy seasonal treats, music and family fun.
New this year are Holiday Igloos—private, cozy retreats for up to six guests offering 90-minute reservations overlooking the lights. Packages range from a basic rental to indulgent upgrades like charcuterie boards, sweet treats and unlimited hot cocoa. Visitors can also enhance their experience with the Cocoa & Glow package, which includes hot cocoa in a glow tumbler, popcorn, a mini plush, a holiday eco-tote, and 3D light-enhancing glasses.
The event offers Member Night on December 2, with exclusive after-hours access, and a Sensory-Friendly Night on January 5, designed for guests who prefer smaller crowds and lower music volume.
General admission starts at $18, and the Dallas Zoo Lights Combo Ticket allows guests to see the animals by day and stay for the lights at night. From festive photo ops and music to twinkling pathways and Santa visits, Dallas Zoo Lights promises a merry, wild, and bright experience for all ages.
For more information visit DallasZoo.com/Lights.
Texas Recycles Day Promotes Community Clean‑Up in Plano
The City of Plano invites residents to celebrate Texas Recycles Day from 8:30 a.m. to noon on Saturday, November 8, 2025, in the Chase Oaks Church parking lot, 281 Legacy Drive. The free event encourages responsible recycling and community giving by collecting gently used items for local charities and organizations.
Residents are asked to bring only accepted items, which include: bicycles for Bikes for Tykes; eyeglasses and hearing aids for the Plano Evening Lions Club; yarn for the Legacy Knit & Crochet Club; sports gear for Play It Again Sports; clean, reusable crafting items for Thistle Creative Reuse; and electronics for United Electronic Recycling.
Fort Worth Parade of Lights Returns
November 23
Downtown Fort Worth will sparkle once again as the 43rd annual GM Financial Parade of Lights illuminates the city at 6 p.m. on Sunday, November 23, marking the official kickoff to the holiday season. The beloved event draws thousands of families and visitors each year for a night of festive music, dazzling floats and holiday cheer.
This year’s theme, “Sparkle, Dazzle, Shine!”, promises inventive float designs, enhanced lighting and interactive features along the 1.59-mile route. More than 100 entries—including marching bands, antique cars and horse-drawn carriages—will parade through downtown, culminating with the arrival of Santa and Mrs. Claus on a spectacular new finale float.
Chris Cassidy, retired U.S. Navy SEAL, NASA astronaut and current president and CEO of the National Medal of Honor Museum Foundation, will serve as this year’s Grand Marshal.
Free, secure paper shredding will also be available on-site with a two-box maximum per vehicle.
Some restrictions apply—no TVs or broken monitors will be accepted. Organizers remind residents that unlisted items will be turned away to ensure proper handling and recycling.
For more information, visit Plano.gov/Recycling or call 972-769-4150.
Attendance is free, reserved Street Seats start at $15.75 and are available now.
For more information, visit FortWorthParadeofLights.org.
City Seeks Safer, Smarter Approach to Trash Collection
The City of Dallas Sanitation Department has temporarily paused the planned transition from alley to curbside trash collection. The move will allow time to evaluate alternative options for continuing alley service where residents strongly prefer it, while maintaining safety and efficiency as top priorities.
Under the Hybrid Approach presented to the Dallas City Council in June 2025, about 26,000 households along narrow or unimproved alleys were scheduled to shift to curbside pickup in January 2026. The new pause expands the review to include all 44,000 customers living along 8- to 9-foot alleys citywide to ensure consistent consideration across neighborhoods.
During October and November, the Sanitation Department is surveying residents to gauge interest in continuing alley collection. Among the options under review is using franchised solid waste providers that may operate under different cost structures.
Residents ae also urged to support worker safety by keeping alleys clear of overgrown vegetation and obstructions.
For more information and updates, visit Dallas.gov/Sanitation.
Dallas YMCA Turkey Trot Celebrates 56 Years of Thanksgiving Tradition
The Dallas YMCA Turkey Trot returns to Downtown Dallas on Thanksgiving morning, November 27, continuing a cherished tradition that has brought families, friends and fitness enthusiasts together for more than 55 years.
Participants can choose between a 5K or 8-mile race, welcoming runners and walkers of all ages and abilities. Proceeds support the YMCA of Metropolitan Dallas, helping fund local programs that strengthen families, promote youth development and foster healthier communities.
More than a race, the Turkey Trot has become a joyful celebration of community and gratitude, complete with live music, family-friendly activities, food and festive costumes.
This year’s event even includes a treat for furry companions—the first 750 dogs to cross the 5K finish line will receive a special medal.
The Turkey Trot offers participants a fun way to give thanks, get active and give back before settling in for their holiday meal.
For more information or to register, visit YMCADallas.org/TurkeyTrot.
Charging Ahead: Lewisville and Mesquite Advancing EV Infrastructure
The City of Lewisville has earned a Bronze designation from the national Charging Smart program for policies that promote the growth of electric vehicles (EVs) and public charging stations. Working with the program’s technical assistance team, the city reviewed zoning codes, streamlined EV charging permits, and coordinated with local utilities to make charger installation faster and easier for residents and businesses.
Lewisville currently operates more than 35 alternative-fuel vehicles in its municipal fleet and maintains public charging stations at Thrive and City Hall, with additional stations planned through a grant from the North Central Texas Council of Governments.
The City of Mesquite is also expanding its EV network, with six public charging stations across the community and plans to grow its fleet of electric and hybrid vehicles. Mesquite’s efforts support cleaner air, quieter streets, and green job creation through advanced EV infrastructure.
For more information, visit CityofLewisville.com/Lewisville2025 and CityofMesquite.com.
Navigating Life’s Transitions
by Marlaina Donato
As autumn’s wick burns low and sunsets unfurl their glory at an earlier hour, November emerges as a time of profound spiritual healing when we can learn how to navigate life’s transitions. Whether we are challenged by the chill of cooler temperatures, battling the grip of seasonal affective disorder or enduring the unpredictable waves of inner change, this sometimes-dim threshold into winter presents an opportunity for us to illuminate our own paths.
We might have to work a little harder to achieve our comfort, but simple pleasures like unplugging from our devices every afternoon to savor a hot cup of tea or a mug of frothy hot chocolate can help us find a lovely groove. Stocking up on cozy slipper socks, making savory stews in the slow cooker and flopping into a favorite well-worn chair with an inviting book are easy ways to guide our nervous system toward a slower rhythm.
As trees, plants and animals prepare for winter, we too can heed nature’s cue, despite our constant, on-the-go tendencies. The Persian poet Hafiz wrote, “I felt in need of a great pilgrimage, so I sat still for three days.” This reminds us that seeking quietude can be a gate-
way to realizing that we already possess what we truly need.
Tending to our own hearth—both literally and metaphorically—can be equally as enriching as traveling the world. Home is not just a physical structure that surrounds us, but also a rich and fulfilling realm within us. It’s a sacred place where we can find soul nourishment as the seasons change outside our door.
Here are a few gentle nudges for the last month of autumn:
• Indulge in specialty teas, coffees or cocoas.
• Enjoy a candlelit breakfast or dinner.
• Burn a cinnamon stick as a natural incense.
• Take a moment to observe twilight and savor the tranquility.
• Luxuriate in soft blankets and fluffy pillows.
• Write a snail-mail letter on beautiful paper to a special someone.
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.
Vaping:
The Rise, the Risks, and Why It Matters to North Texans
By Myra Hedgefield
Once hailed as a “smokeless alternative” to cigarettes, vaping has become one of the most pressing public health and environmental issues of our time. What began as an innovation for adult smokers is now a growing concern for parents, policymakers and environmental advocates across North Texas and beyond.
The idea of a cigarette without smoke isn’t new. In 1963, inventor Herbert A. Gilbert patented a “smokeless non-tobacco cigarette,” which heated flavored air instead of burning tobacco. Four decades later, Chinese pharmacist Hon Lik introduced the first modern e-cigarette after losing his father to a smoking-related illness.
DALLAS ORDINANCE HIGHLIGHTS
Effective Date: December 11, 2025
What It Does:
• Bans vaping anywhere smoking is already prohibited
• Includes workplaces, restaurants, bars and public facilities
• Applies within 15 feet of entrances, windows and ventilation intakes
• Extends to outdoor parks, trails and recreation areas
Goal: To protect residents from secondhand aerosol, reduce litter and improve citywide air quality.
By 2006, vaping products entered the U.S. market and quickly evolved—from cigarette-like “cigalikes” to sleek pod systems such as JUUL. Promoted as a harm-reduction tool for adult smokers, e-cigarettes soon drew millions of younger users who had never smoked at all.
Research cited by the Centers for Disease Control and Prevention (CDC) and the U.S. Environmental Protection Agency (EPA) shows that the aerosol inhaled is far from harmless. Studies indicate it may contain nicotine, volatile organic compounds, fine metals and ultrafine particles that irritate lungs and blood vessels.
In 2019, the U.S. faced an outbreak of e-cigarette or vaping-related lung injury (EVALI), as documented by the Centers for Disease Control and Prevention (CDC), leading to thousands of hospitalizations. Researchers continue to study long-term effects on heart, lung and brain health, while youth addiction remains a major concern.
For adults seeking to quit smoking, vaping may be a short-term bridge under medical supervision—but it is not a wellness practice and carries its own risks.
According to the U.S. Environmental Protection Agency (EPA), disposable e-cigarettes—now the fastest-growing market segment—contain plastic, lithium-ion batteries and residual nicotine. Millions are discarded each week, creating a surge of toxic electronic waste.
When tossed in the trash, these devices can leak heavy metals and nicotine into soil and waterways. Their batteries often spark fires in waste trucks and recycling centers. Even rechargeable models are frequently replaced rather than refilled, adding to the problem.
At a time when communities across North Texas are striving for cleaner air and water, vape waste has become a quiet but growing threat.
Cities across Texas and the nation are updating their clean-air ordinances to include vaping. Austin, Denton, Fort Worth and El Paso all prohibit vaping in workplaces, restaurants and public venues. Dallas’ new ordinance—effective December 11, 2025— aligns vaping restrictions with existing smoking bans, protecting residents from secondhand aerosol and reducing litter.
VAPE WASTE BY THE NUMBERS
• 450 million+ disposable vapes are sold in the U.S. each year.
• Each contains plastic, metal and a lithium-ion battery that can spark fires.
• If lined up end-to-end, annual U.S. vape waste is estimated to stretch 5,000 miles.
• Residual nicotine from tossed cartridges is toxic to fish and wildlife.
• Most are non-recyclable, adding to the nation’s electronic-waste problem.
Beyond Texas, San Francisco became the first major U.S. city to ban the sale and distribution of most e-cigarettes in 2019. Los Angeles extended its public-space smoking ban to include e-cigarettes as early as 2014, covering bars, restaurants and parks. Chicago prohibits vaping in nearly all enclosed public places and workplaces, while the state of Maryland recently added e-cigarettes to its Clean Indoor Air Act.
Together, these policies reflect a nationwide shift toward prevention, consistency and accountability in protecting public health and the environment.
The vaping story is still unfolding, but its message is clear: innovation must evolve with responsibility. By staying informed and engaged—whether in Dallas, Austin, Chicago or Los Angeles—North Texans can help ensure the region’s next chapter, like its people, is strong, resilient and healthy.
Myra Hedgefield is a staff features writer for Natural Awakenings Dallas/Fort Worth Metroplex Magazine.
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Yoga’s Role in Preventing Memory Loss
Kundalini yoga focuses on personal growth and spiritual connection through movement, breathing, meditation and sound in the form of mantras or chants. A 2024 study in Translational Psychiatry examined its potential to help older women at risk for memory problems and dementia.
The study involved 63 women aged 50 and older that were experiencing early memory decline and increased dementia risk due to conditions like high blood pressure or diabetes. Participants were randomly assigned to either a kundalini yoga group or a memory enhancement training (MET) group. The MET group performed verbal and visual memory-building exercises. All of the women met weekly with an instructor and practiced for 12 minutes daily at home over 12 weeks.
The yoga group reported greater improvements in how they felt about their memory. Gene testing showed beneficial changes in biological pathways linked to aging and inflammation in the yoga group, which were absent in the MET group. Additionally, levels of a harmful inflammation-related protein rose in the MET group but remained stable in the yoga group.
Brain scans of a subset of participants indicated that the yoga group experienced increased brain size linked to memory, as well as enhanced connectivity between memory-related brain regions, while the MET group showed shrinkage in these areas.
Meditation for Pain Relief
Researchers at the University of California San Diego and Dartmouth College used advanced brain imaging and artificial intelligence to study how various interventions influence the brain’s perception of pain. The 2025 study, published in Biological Psychiatry, analyzed data from two previous trials involving 115 healthy adults randomly assigned to one of four groups.
The mindfulness meditation group was taught breathwork and how to observe their thoughts and feelings without judgment. The sham-mindfulness group did not receive proper mindfulness instructions. The placebo cream group received a cream without active ingredients. The control group listened to an audiobook. Each group completed four, 20-minute sessions of their assigned activities, followed by brain scans while pain was applied to their leg.
The researchers discovered that mindfulness meditation significantly reduced pain intensity and unpleasantness more than the other groups. Brain scans revealed that mindfulness meditation decreased activity in neural patterns associated with both physical pain and emotional response to pain.
These findings suggest that mindfulness meditation reduces pain by directly altering sensory and emotional pain processing in the brain, whereas the placebo effect changes pain expectations. Further research is needed to confirm that mindfulness meditation can produce similar results for people with chronic pain.
Air Pollution’s Effect on Fetal Brain Development
A recent study in The Lancet Planetary Health assessed air pollution exposure in more than 750 pregnant women in Barcelona, Spain, using neurosonography imaging to examine their baby’s fetal brain structure during the third trimester. Researchers measured the mothers’ exposure to nitrogen dioxide, fine particles and black carbon at home, work and during daily travel. Black carbon forms when fossil fuels, wood or biologic materials burn incompletely.
The study revealed that higher exposure to these pollutants was linked to changes in the shape and size of certain brain structures. Fetuses exposed to higher levels of black carbon had larger fluid-filled spaces in the brain, a larger cerebellum and a shallower fold in the brain known as the Sylvian fissure. These changes suggest slower or altered brain development. The study also found that fetal brains may be most sensitive to the effects of pollution during the second and third trimesters of pregnancy.
Veterans Embrace Natural Remedies for Chronic Pain
A recent survey by the U.S. Veterans Health Administration, published in the journal Global Advances in Integrative Medicine and Health, found that military veterans widely use natural products for chronic pain. Of the 52 veterans surveyed, 67 percent used prescription non-opioid medications for their chronic pain, 15 percent used opioids and 17 percent did not use prescription pain drugs. The natural products used included vitamins and minerals (94 percent), herbal or botanical supplements (60 percent) and cannabis (40 percent). One-third of the veterans replaced their prescribed pain medications with natural products.
Approximately half of the veterans were concerned about possible interactions, but only about half of those discussed their use of natural products with a healthcare provider. Nearly all veterans believed providers should discuss the use of natural products with patients to prevent harm. The study highlights a communication gap between patients and providers, with a need for better information. Re-
Pesticides and Pregnancy Outcomes
Pesticides disrupt endocrine function, potentially interfering with reproductive health. A 2018 study in JAMA Internal Medicine investigated the impact of pesticide exposure on pregnancy outcomes in women undergoing assisted reproductive technologies (ART) such as in vitro fertilization and sperm injection.
The study included 325 women that completed diet assessments and underwent 541 ART cycles over 10 years. Researchers discovered that women consuming more than 2.3 servings daily of highpesticide-residue vegetables had an 18 percent lower chance of clinical pregnancy and a 26 percent lower chance of live birth compared to those eating fewer than one serving daily of the same vegetables.
Remarkably, women consuming more high-pesticide-residue vegetables had lower pregnancy and live birth chances than those eating fewer servings of any vegetables, highlighting the need to consider pesticide content in foods, not just their nutritional value, when trying to conceive.
searchers recommend improving provider knowledge and patient communication to support safer and more effective pain management for veterans.
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Zodiac Signs Are Outdated
The ancient Babylonians believed the movements of the planets and stars were omens predicting the future, prompting them to track patterns in the night sky. They established the Western zodiac signs 2,500 years ago by naming the constellation behind the sun each day from Earth’s perspective. However, the constellations no longer align as they did 25 centuries ago. For instance, 2,000 years ago, September 16 was in Virgo, but today it is in Leo.
The Earth spins like a wobbling top, causing our view of the stars’ positions to shift by one degree every 72 years. Since Babylonian times, this has resulted in a nearly 35-degree change. Our current view of the constellations today will not be seen again for 2,600 years.
The Babylonians originally identified 17 zodiac constellations but reduced the number to 12 to match the number of months in their calendar year. However, the slices of the night sky are unequal. The sun spends twice as long in front of Virgo as in front of Cancer. This change also excluded Ophiuchus, which, when combined with Scorpio, only appears in front of the sun for a week. It may be time for astrologers to reconsider the zodiac signs.
Electric Spoon Enhances Low-Sodium Foods
The U.S. Centers for Disease Control and Prevention reports that most Americans consume 1,000 milligrams more sodium daily than recommended. Excessive sodium intake can raise blood pressure and increase the risk of heart disease and stroke, the leading causes of deaths in the United States.
To improve the flavor of low-sodium foods, Kirin Holdings Company, Limited (Kirin) of Japan debuted its new electric salt spoon at the 2025 Consumer Electronics Show in Las Vegas. The spoon sends a weak electric charge to the tongue, enhancing the salty and umami taste in low-sodium foods. Users can select from four salti-
Using Artificial Intelligence To Count Wildebeest
A team led by scientists from the University of Oxford has developed a more accurate method of counting wildebeest herds crossing Tanzania’s Serengeti and Kenya’s Masai Mara each year. For years, population counts relied on aerial photographs of the herds and extrapolation techniques that were prone to error if herds moved between survey areas or clustered unevenly. The new approach trains artificial intelligence (AI) models to count wildebeest and applies this knowledge to satellite images taken above Tanzania and Kenya.
The traditional estimate of the wildebeest population was 1.3 million, but the new AI models estimate the population to be between approximately 325,000 and 525,000. Researchers do not believe the population has collapsed. The difference may stem from altered migration patterns due to human encroachment on migration corridors and changes in grazing areas caused by climate change. Nevertheless, accurate population data is crucial for conservation planning.
ness levels. Kirin’s testing showed that 93 percent of users perceived an increase in food saltiness; however, some found the spoon bulky and hard to hold.
SurkovDimitri from Getty Images/CanvaPro
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Life Beyond Earth Is Highly Probable
Researchers from Durham University in England surveyed more than 1,000 scientists, both astrobiologists and non-astrobiologists, to assess their beliefs about the existence of basic, complex and intelligent life beyond Earth. Their findings were published in nature astronomy. Almost 87 percent of astrobiologists agreed or strongly agreed that at least basic extraterrestrial life likely exists in the universe, while less than 2 percent disagreed and 12 percent remained neutral. Similarly, more than 88 percent of other scientists concurred that other life forms exist.
These results align with mathematical reasoning. With an estimated 100 billion galaxies in the universe, each containing billions of stars, and our understanding of habitable planets and moons, the probability of no other life forms existing is less than one in a billion billion (1,000,000,000,000,000,000).
Cloud Forests Face Climate Challenges
A study in the journal Science examined the movement of plant species in Mesoamerican cloud forests, which span the mountain ranges of Mexico and Central America where warm Pacific air meets cooler Caribbean air. Despite occupying only 0.4 percent of Earth’s land, they are diverse ecosystems containing about 15 percent of all birds, mammals, amphibians and tree fern species.
Using satellite images and data from the Global Diversity Information Facility, scientists tracked plant movement in these forests. They discovered that plants have been moving up the mountains at a rate of six to nearly nine feet per year since 1979 due to rising temperatures. Scientists worry that these ecosystem changes could lead to biodiversity loss and changes in the water cycle. Without the storage and release of water by the cloud forests, downstream farms and drinking water
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The Burnout Reset
Whole-Body Recovery for the Season Ahead
by Hannah Tytus
It’s six o’clock in the evening, and the sun has already set. The body is whispering for a warm cup of tea and rest, yet the to-do list stretches on: emails and carpools, fundraisers and school practices, appointments and dinner still to be cooked. The desire for rest is overridden by our self-imposed need to get it all done. The colder season, however, brings an opportunity to shift how we see rest and productivity, inviting us to move in harmony with the cycles of nature.
“Our culture has fed us the myth that we can grow and achieve ceaselessly,” explains Kari
Leibowitz, Ph.D., a psychologist, speaker, workshop facilitator and author of How to Winter. “The idea that this growth is linear and steady, with no breaks, is a myth and a fantasy. So much of the winter woes and the burnout of the season comes from a mismatch between our natural rhythms, our expectations and the demands of the world. Winter is an invitation to slow down.”
Lost Wisdom of Seasonal Living
As with every other living being, we are intimately connected to nature’s cycles. “We are animals, and we live on a planet. And
almost every other living thing on this planet changes its behavior with the seasons,” observes Leibowitz. “Because we have electricity, artificial light and calendars, we have deluded ourselves into thinking that we can—and should—maintain the same routines and productivity levels year-round.”
This spirit of connectedness is echoed by Shamini Jain, Ph.D., adjunct professor at the University of California San Diego, founder of the Consciousness and Healing Initiative, and author of Healing Ourselves: Biofield Science and the Future of Health. “When we own that we’re part of a universe that has its ebbs and flows, we pay attention to the seasons,” she notes, adding that Indigenous medicine and wisdom have long honored natural cycles, seeking to answer the same question we ask ourselves today: “How can I show up and be most efficient in my service?”
This ancient orientation toward seasonal rhythms is not just a philosophical concept. Anthropological studies suggest that our ancestors likely slept more in the cooler months, falling asleep soon after sunset and rising before dawn. They got the most sunlight in the morning, aligning their body’s
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cycles with temperature and light cues provided by nature. Contrast this with modern life, where we stay active well after dark, are exposed to sleep-disrupting blue light, wake with alarms and regulate our environment with thermostats that erase natural temperature shifts. By structuring our lives around modern demands, we resist nature’s rhythms. The result, says Jain, is chronic stress, fatigue and burnout.
Modern Stressors
As autumn transitions into winter and the holidays approach, many of us face greater demands to cook, shop, perform, travel or coordinate complex schedules, yet our resources of time and energy remain the same—or even ebb—as daylight hours shorten and our bodies naturally slow down and produce less vitamin D because of a decrease in sunlight exposure.
“Whenever demands exceed resources, we become stressed,” says Dr. Sharon Grossman, physician and author of The Burnout Solution. Chronic stress has a cumulative effect on our bodies, causing what is known as an allostatic overload, which, according to Yale Medicine, can lead to emotional exhaustion, cynicism, detachment, reduced creativity, brain fog, disrupted sleep, physical aches and pains, or even social withdrawal.
Improving Our Mindset
“We often think of stress as a thing that lives ‘out there’, but stress is actually an internal perception that we have. It’s not always about the circumstances themselves; it’s about what you’re telling yourself about the circumstances that creates the stress,” explains Grossman.
A 2016 study in Anxiety, Stress, & Coping examined the effects of altering our perspective on stress. Participants were encouraged to see it as a potential source of energy and resilience, rather than
harmful. Those that applied this change in mindset reported better moods, enhanced cognitive performance and healthier physiological responses during a stressful task.
Try this psychological exploration: Identify limiting beliefs by journaling about the specific fears and guilt that come with saying “no” to a request for help. Next time someone asks for something, politely decline and observe the outcome. Check if expectations of conflict or hurt were unfounded. This approach challenges limiting assumptions and helps us set healthier boundaries, thereby reducing stress and enhancing emotional well-being.
Setting Healthy Boundaries
We often have countless ideas about how we should behave, and many of these beliefs hold us back. Grossman emphasizes that every “yes” adds to our demands. “If you’re going to say ‘yes’, understand why you’re saying it,” Grossman cautions. “It should serve a purpose, because our resources are limited.” In practical terms, we have to either lower the demands we accept or increase our resources, such as time or support, to meet them.
For Leibowitz, setting boundaries becomes easier when guided by values. If we want Thanksgiving to feel lighthearted and memorable, that might mean skipping elaborate dishes, accepting a less-than-perfect home and prioritizing rest so we can be present and joyful.
When a new request comes in, pause and reflect on how it aligns with personal values. Consider whether we are acting out of pressure. Release such commitments to make room for a new, better-aligned invitation.
Breathing Out the Stress
Simple breathing practices can profoundly calm the nervous system. “The point is to breathe—nice inhales, long exhales—and in letting out a long exhale, make a sigh of relief,” Jain advises, suggesting that sounds like “ooo” or “ahh” during exhalation enhance emotional release.
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Just five minutes of intentional breathing can make a measurable difference. Studies have demonstrated that longer exhales stimulate the vagus nerve, activating the rest-and-digest system, while calming the fight-or-flight response. This reduces heart rate and blood pressure and signals the brain to relax.
Try this breathing exercise: Sit or recline comfortably. Inhale gently through the nose, then exhale through the mouth, allowing sound to escape—this can be a sigh, a groan or a vowel tone. With each round, allow the exhale to lengthen naturally, releasing tension.
Transformative Singing
According to Jain, “Singing, whether by yourself or in groups, helps harmonize the body’s rhythms, decreases inflammation and activates the nervous system’s rest-and-digest response.” A 2016 study by London researchers, published in ecancermedicalscience, demonstrated that just one hour of group singing reduced stress and improved mood, with saliva tests indicating lower levels of cortisol (the body’s main stress hormone) and changes in immune markers associated with resilience.
Bringing the benefits of song can be as simple as singing or humming a tune while washing dishes, showering or driving to work. Knowing the lyrics isn’t necessary; the vibrations alone create a positive resonance in the body.
Nature Therapy
Every breath we take is a dance between humans and plants. The oxygen they expel fuels us, and our exhaled carbon dioxide sustains them. This exchange is part of the deep bioelectric communication connecting us to the natural world.
“Fresh air, movement and connecting with nature are all natural antidepressants. Even a few minutes outside can be a powerful way to shift your experience,” says Leibowitz. A 2016 review of 52 Japanese studies found that spending time in nature measurably relaxes the body. Being around forests, plants or green spaces calms the nervous system, improves brain function, balances hormones and strengthens the immune system.
Try this outdoor palliative: Find a patch of earth and stand barefoot. With eyes closed, imagine releasing the day’s energies down into the ground. After a few breaths, visualize energy flowing back up, reinvigorating the body.
Calming Movement
Mind-body-spirit practices offer powerful ways to find inner serenity. “They are effective in harmonizing the nervous system, reducing inflammation and opening our connection with heaven and Earth,” asserts Jain. Tai chi and qigong, which blend flowing movements
with focused attention, breath and relaxation, have been shown in studies to pacify the overactive sympathetic nervous system and promote deep relaxation. Yoga offers similar effects. A 2020 review of 12 studies with nearly 675 healthy adults found consistent reductions in perceived stress, confirming yoga’s power to ease everyday tension.
Practicing these modalities under the guidance of a professional helps reduce risk of injury. Look for a tai chi, qigong or gentle yoga class in the community. Many studios offer a free first class or sessions in a local park.
Rest as Wisdom
In a culture that glorifies hustle, reclaiming rest is an act of healing. Jain asserts, “We can move through the winter of our mind and body, allowing it to deeply rest so that when spring comes, we can move forward with more energy—for the right things, as opposed to everything.” Nature offers a model for this wisdom. Although the natural world seems to be still in winter, vital work occurs beneath the surface. Just as fruit trees need a cold dormancy period to bloom again, we also require periods of quiet renewal. Our cycles of stillness are as essential to growth, creativity and productivity as our cycles of action.
Rest is more than sleep; it is a way of tuning in. “When we slow down, it’s not just about regeneration,” explains Jain. “It’s about listening to the body’s wisdom, slowing down enough to access deeper intuitions and guidance about our next steps.” Our cycles of rest serve as a teacher. By slowing down, we gain the wisdom, focus and resilience to fully embrace a life renewed.
Hannah Tytus is an integrative health coach, researcher and content creator for KnoWEwell, P.B.C., as well as a former writer at the National Institutes of Health.
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Healing on the Move:
How Dr. Andrea Maddox is Bringing Whole-Body Care to North Texas Pets
By Natural Awakenings DFW Staff
When a beloved pet is slowing down, wincing while climbing stairs or avoiding the dog door altogether, the ripple effect is felt through every household. Based in McKinney, Texas, Dr. Andrea Maddox, DVM, CVA, CCRV, is changing the way we think about pet wellness—bringing integrative rehabilitation directly to homes throughout the northern Dallas-Fort Worth region.
“Our pets give us unconditional love. When they’re in pain or slowing down, they deserve the same thoughtful care and compassion we would give a family member,” says Dr. Maddox.
At her practice, MVP Rehabilitation & Integrative Services, she offers a robust blend of conventional and holistic therapies. While her clinic is centrally located in McKinney, she also travels across Collin, Denton, and surrounding counties—making advanced care accessible in the pet’s own environment.
In her early career as a general-practice veterinarian, Dr. Maddox often encountered pets whose pain and mobility issues persisted despite medication and supplements. A personal turning point came when her own Great Dane began showing signs of weakness in her hind limbs. “Even with the best diet, meds and supplements, she still struggled,” she recalls. “That experience drove me to study chiropractic care, acupuncture and rehabilitation for pets—modalities that look at the whole animal, not just the symptoms.”
Today, she is certified in animal chiropractic care, veterinary acupuncture and canine rehabilitation. Her treatments may include cold laser therapy, shockwave therapy, un-
derwater treadmill sessions, PEMF (pulsed electromagnetic field therapy), TENS/NMES (electrical stimulation), therapeutic exercises, and chiropractic or acupuncture adjustments—all tailored to each pet’s situation.
Some pets thrive when treatment comes to them. Recognizing this, Dr. Maddox offers mobile rehabilitation—visiting clients at home to assess real-world mobility issues, such as slippery floors, stairs, car entries and favorite resting spots. “When we work in the pet’s familiar space, we gain a clearer picture of their challenges—and the pets are calmer, more cooperative,” she explains.
These home visits allow her to coach pet parents in doing simple stretches, massages or balancing exercises between sessions. She also makes suggestions for home modifications—like adding rugs for traction or ramps for access—to support mobility and reduce injury risk.
Whether it’s a dog recovering from surgery, a cat showing signs of arthritis or a senior rescue with declining strength, Dr. Maddox’s
Dr. Andrea Maddox
Wellness with Hypnosis
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goal is the same: help pets regain comfort, confidence and movement. “Movement is healing,” she says. “It’s about keeping joints flexible, minds engaged and spirits bright.”
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As pet owners seek more holistic, compassionate options, Dr. Maddox sees integrative rehabilitation as the future of pet wellness. “Families want wellness plans that honor the whole animal—the body, mind and spirit— and that includes rehabilitation alongside nutrition and vet care,” she notes.
With her location in McKinney and services across North Texas, Dr. Maddox is helping pets move better, feel better and stay loved longer—one gentle step at a time.
MVP Rehabilitation & Integrative Services is located in McKinney and offers mobile services in the northern Dallas–Fort Worth region. For more information or to schedule a consult, visit MVPVetRehab.com.
Sustainable Thanksgiving Recipes
Here are three favorite Thanksgiving-leftover recipes, each with a North Texas twist, easy to prepare, and perfect for turning turkeyday extras into something new and delicious.
CRANBERRY-PECAN TURKEY SALAD SLIDERS
In North Texas, busy families may appreciate quick, packable meals or light lunches as things rebound post-holiday. This slider recipe transforms leftover turkey and cranberry sauce into a fresh, flavorful salad, paired with pecans (Texans loves pecans!) and whole wheat slider buns or mini croissants.
YIELD: 12 SLIDERS
2 cups leftover turkey, finely chopped
½ cup leftover cranberry sauce, finely chopped or coarsely puréed
¼ cup plain Greek yogurt or light mayonnaise
½ cup chopped pecans, lightly toasted
2 stalks celery, finely chopped
1 Tbsp fresh lemon juice
Salt & pepper to taste
12 slider buns or small croissants
Optional: mixed greens or arugula for topping
In a bowl, stir together turkey, cranberry sauce, yogurt/mayo,
Slice the buns/croissants, spread a little butter if desired, layer some greens, then 2-3 Tbsp of turkey-cranberry salad. Top bun.
Serve immediately or cover and refrigerate for a grab-and-go lunch. This takes leftover turkey and cranberry—classic holiday tastes—and gives them a fresh, modern twist.
pecans, celery and lemon juice. Season with salt & pepper.
LEFTOVER TURKEY & SWEET POTATO SHEPHERD’S PIE
Sweet potatoes are beloved in Southern tables, and this dish turns leftover turkey and sweet potato mash into a comforting, hearty one-dish meal—ideal for chilly evenings or for families easing into the post-holiday week.
3 cups mashed sweet potatoes (leftover or freshly mash)
1 cup shredded cheddar cheese (optional)
Preheat oven to 400°F.
In a large mixing bowl, combine turkey + veggies + gravy. Pour into a 9×13-inch baking dish.
Spread the sweet potato mash evenly over the top. If desired, sprinkle cheddar cheese on top.
Bake uncovered for 20-25 minutes, until heated through and top is slightly golden.
Let rest 5 minutes before serving.
This effortless dish uses holiday staples and makes a family-friendly meal with minimal extra fuss.
TURKEY & GREEN CHILE QUESADILLA WITH CRANBERRY-JALAPEÑO SALSA
Texans loves bold flavors and a little spice. This quesadilla brings together leftover turkey and local with green chiles, plus a fresh salsa featuring cranberry sauce (leftover) and jalapeño for a North Texas-friendly kick.
YIELD: 4 SERVINGS
2 cups leftover cooked turkey, shredded
1 cup leftover stuffing (crumbled) or substitute with sautéed onions + bell pepper
1 ½ cups shredded Monterey Jack or pepper-jack cheese
4 large flour tortillas (10-inch)
1 can (4 oz) diced green chiles, drained
Butter or oil for cooking
For the salsa:
½ cup cranberry sauce (leftover)
1 jalapeño, finely chopped (remove seeds for less heat)
2 Tbsp lime juice
2 Tbsp chopped fresh cilantro
Salt to taste
In a bowl, combine turkey + green chiles + half the shredded cheese.
Heat a skillet over medium heat; butter one side of a tortilla, then place it buttered-side down in skillet.
On the tortilla in the skillet, layer half the turkey mixture, half the stuffing (if using), then sprinkle half the remaining cheese. Top with another tortilla (buttered side up).
Cook 2-3 minutes until golden underneath, then carefully flip and cook the other side until golden and cheese is melted inside.
Meanwhile mix the salsa ingredients.
Cut quesadilla into wedges and serve with the cranberry-jalapeño salsa on the side. Tip: Add a dollop of sour cream or Greek yogurt for cooling contrast.
This recipe uses leftover turkey and stuffing in a fresh, Tex-friendly way—quick for a weekday dinner after the holiday.
Balancing Act
Blood Sugar Stability for Better Health and Mood
by Marlaina Donato
Approximately 34 to 36 million people in the United States live with Type 2 diabetes, yet many cases go undiagnosed. Additionally, about 88 million individuals have prediabetes, a reversible condition marked by higher blood sugar levels that have not yet reached diabetic status. Glucose stability is crucial for everyone and can be the root cause of symptoms like low energy (especially in the afternoon), mood swings, increased belly fat, food cravings, brain fog, hormonal imbalances and loss of libido.
Fluctuating blood sugar levels affect all of us, especially after high-carb meals or skipping meals. Our diet directly influences our metabolic processes. By choosing
nutrient-dense foods, replacing high-sugar and high-carbohydrate snacks with healthier options and timing meals wisely, we can achieve balance. Incorporating blood sugar-stabilizing spices and herbs into daily meals can also have a positive impact.
Blood Sugar Basics
“Because glucose is a crucial fuel of the brain and body, there are many backup systems and ways to create glucose,” explains Iginio Stoppa, a naturopathic doctor at Sonoran University of Health Sciences, in Tempe, Arizona. “The absorption of glucose from our food, the production of glucose mainly from the liver and the breakdown of the storage form of glucose called glycogen is what contributes to
what we see as blood sugar.” Stoppa also notes that we may notice when our blood sugar is off. Low blood sugar, for example, is often felt through symptoms like anxiety, weakness, tingling, sweating and palpitations.
“Everyone experiences natural rises and dips throughout the day. Skipping meals, leaning on caffeine for energy, eating a lot of refined carbohydrates or grabbing quick, processed snacks can all cause sharp spikes, followed by sudden crashes,” says Jennifer Ribaudo, a clinical herbalist, educator and owner of Desert Moon Botanicals, in Gilbert, Arizona.
It is advisable to avoid high carbohydrate and sugary foods, especially in the morning or before bed. Instead, opt for complex carbohydrates like lentils, beans, sweet potatoes and oats to provide essential macronutrients and prevent glucose spikes. Sonoran University recommends eating certain foods in a specific order, such as eggs or avocado before bread and roasted vegetables with olive oil before pasta, to manage glucose levels.
Eating and Snacking To Thrive
Jacqui Garrison, a San Diego-based health coach, suggests eating most calories before dinner and having an earlier, lighter evening meal to reduce overnight blood sugar spikes that can negatively affect sleep quality. She recommends 30 to 40 grams of clean protein per meal; if animal protein is included, five ounces or the size of a loose fist is ideal. Aim for two servings of leafy greens, colorful veggies or whole fruit per meal, equivalent to half the plate or two open hands. Add one to two thumb-sized portions of healthy fats such as avocado, olive oil or nuts to complete the meal.
For snacks, Garrison suggests a hard-boiled egg or hummus with a handful of carrots, a cup of edamame in the pod or nitrite-free turkey slices in the afternoon. For an evening boost, she recommends “something light and protein-forward like half a cup of cottage cheese with cinnamon and berries.”
Stoppa supports high-quality protein and naturally low-glycemic index foods like wild blueberries, blackberries and chickpeas, which provide polyphenols and saponins that slow glucose absorption.
Herbal Help
Ribaudo emphasizes that blood sugar-supportive herbs can smooth out fluctuations. “Using herbs for blood sugar balance doesn’t have to be complicated. A little cinnamon can be stirred into oatmeal, blended into a smoothie or sprinkled into roasted vegetables or beans. Fenugreek seeds work beautifully in soups, curries and lentil dishes, while moringa leaf powder blends smoothly into salad dressings, sauces or soups.”
Ribaudo also recommends Gymnema sylvestre tincture for pancreatic support and long-term glucose balance, making sugary foods less tempting. Stress-reducing holy basil (tulsi) tea is beneficial during afternoon slumps. She stresses the importance of consulting a professional, especially for those on blood sugar-lowering medications or prone to hypoglycemic dips, as effects can accumulate.
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.
ASIAN SALMON POWER BOWL
This delicious, nutrient-dense meal is packed with healthy fats, fiber and omega-3 fatty acids.
½ cup cabbage or bok choy, shredded
½ Tbsp sesame seeds
1 Tbsp coconut liquid aminos
1 Tbsp rice vinegar
1 Tbsp scallions, chopped
1 Tbsp fresh cilantro, chopped
YIELD: 1 SERVING
4 oz salmon
½ cup whole grain brown rice
½ cup edamame
½ cup carrots, shredded
Cook the rice according to package instructions. Steam and shell the edamame. Sauté the cabbage or bok choy, if using. Grill the salmon and season to taste.
Layer cooked rice, edamame, carrot and cabbage or bok choy in a bowl. Add salmon.
Whisk coconut aminos and rice vinegar together then pour over the contents of the bowl and sprinkle with sesame seeds. Top with scallions and cilantro.
Recipe courtesy of Jacqui Garrison.
marilyna from Getty Images/CanvaPro
VELVETY SWEET POTATO BISQUE
YIELD: 2 TO 3 SERVINGS
5 medium-sized, organic sweet potatoes
3 cups low sodium vegetable broth
1 13.5-oz can unsweetened Thai coconut milk, wellstirred before use
2 Tbsp olive oil
1 tsp regular or vegan ghee
1 to 2 tsp Grade-A maple syrup or increase coconut sugar, below
1 tsp coconut sugar (2 to 3 tsp if omitting maple syrup)
¼ tsp powdered cinnamon
¼ tsp powdered ginger
½ tsp smoked paprika
½ tsp salt
OPTIONAL TOPPING
1 Tbsp extra virgin olive oil
Smoked salt, to taste
Coconut sugar, a sprinkle to taste
½ tsp curry powder
½ cup raw pumpkin seeds
Chop sweet potatoes into 2-inch chunks and add to a medium-size pot; cover with broth. Bring to a boil and cook until tender, approximately 15 minutes.
Place the cooked sweet potatoes, hot broth, half a can of coconut milk and all other ingredients into a blender and blend until smooth.
Pour the sweet potato bisque into bowls until half full. Spoon a tablespoon of coconut milk in a swirling pattern into the soup. Serve immediately.
For the optional pumpkin seed topping, heat olive oil in a pan with the smoked salt, coconut sugar and curry powder. Add pumpkin seeds to the hot pan and toss around until they are browned but not burned. Remove from heat and sprinkle a tablespoon or more of the toasted seeds on top of the sweet potato bisque.
Recipe courtesy of Marlaina Donato.
From Roots to Resilience:
Preparing North Texas Lawns for the Cold Season
By Ismael Ruelas, Owner, Mikrob Lawn Care & Earth Kind Services
As we head into the cooler months, North Texas homeowners can give their lawns a fresh start by helping them recover from summer stress. Fall in our region is another mini growing season as the grass prepares to go dormant. This is the perfect time to assess how your lawn weathered the heat and to restore vitality before the first freeze.
Tackle Trouble Spots
If yellowing or brown patches appear, check for grub damage by gently pulling on the turf. Grass that lifts easily may reveal grubs beneath the surface; treat organically with grubGONE! to avoid harsh chemicals. Fungal problems like Take-All Patch or Brown Patch thrive in compacted, low-oxygen soils. Core-aerate the lawn, top-dress with rich compost and apply MicroLife MicroGro Bio Inoculant to boost beneficial microbes. When issues persist, inspect irrigation coverage. Smart controllers such as Rachio promote deep, infrequent watering that mimics natural rainfall and prevents overwatering.
Feed the Soil, Not Just the Grass
North Texas soils are often heavy clays or thin fill dirt lacking organic matter. Aeration, compost top-dressing and the addition of humates or biochar loosen compacted soil and create a healthy root zone. Fertilize now
to stimulate microbial life and root development. Recommended fall options include: Holganix Healthy Grow 7-9-5 for balanced nutrition, Down to Earth Bone Meal 3-150 to strengthen roots, and The Andersons Potassium 0-0-25 to enhance cold tolerance. Finally, mow high before winter to insulate roots and protect against freeze damage.
Why Winter Still Matters
Even when lawns go dormant, the underground ecosystem remains alive. In nature, fallen leaves decompose and feed soil microbes that, in turn, nourish plants. Urban landscapes often break this cycle when yard debris is removed and chemical fertilizers suppress microbial life. To maintain a thriving soil food web: top-dress with quality compost to feed microbes, apply humic acid, kelp or fish hydrolysate to sustain microorganisms, use soil inoculants to repop-
ulate beneficial bacteria, and overseed with fescue or rye to keep roots active through winter (avoid rye on St. Augustine).
Steps for a Lush Spring Return
You can start now to build up the soil by topdressing your lawn with compost. Plan to feed the soil all winter, mowing high until dormancy, and mowing low just before spring green-up. In early spring, perform a soil test and correct pH imbalances. Follow with another application of compost top-dressing and an organic fertilizer. For those who prefer professional care, subscribe to a natural, organic lawn program early in the year.
Healthy Soil, Healthy Lawn
The best lawns balance soil health, smart watering and consistent maintenance. Homeowners who focus on all three enjoy greener, more resilient landscapes with fewer weeds and less water use.
The Power of Compost
Soil health mirrors the human microbiome: both rely on diverse, living systems. Synthetic fertilizers are like vitamins—they supplement but don’t sustain life. Composting restores the soil’s natural digestive system, reducing chemical dependence and improving longterm vitality. For home composters, try the Johnson-Su Bioreactor method for low-odor, high-quality results. Purchasing compost? Texas Pure Products offers well-aged, pathogen-free, locally produced soil blends ideal for North Texas conditions.
Ismael Ruelas is owner of Mikrob Lawn Care & Earth Kind Services,, 13101 Preston Rd, Suite 101, Dallas. For more information, visit MikrobLawnCare.com/EarthKindServices. com or call 469-436-5323.
Ismael Ruelas
Denton Community Market:
Local Roots, Year-Round Connection
By Nancy Seigle
In the heart of downtown Denton, a beloved tradition continues to thrive— and evolve. Since its founding in 2009, the Denton Community Market has become more than a Saturday destination; it’s a cornerstone of community connection, creativity and local pride.
Under the guidance of Director and Board President Deauhijela “Dee” Jackson, the market is expanding its reach with the launch of a new Winter Market, designed to keep that sense of togetherness alive all year long.
“Our community doesn’t go into hibernation when the weather cools,” Jackson says. “We wanted to create a space where the same vibrancy, music and creativity that define our spring and summer markets could continue through the winter months. The Winter Market is about sustaining the rhythm of connection.”
That rhythm is what makes the Denton Community Market so special. Founded on principles of sustainability, accessibility and creativity, the nonprofit, producer-only market has long served as a gathering place where farmers, artists and makers meet neighbors and visitors alike. With nearly 100 booths to explore, each tells a story—of soil and seed, of brushstroke and craft, of passion and purpose.
“The magic happens when people realize they’re part of something bigger than just a transaction,” Jackson explains. “When you buy a handmade candle or locally grown vegetables, you’re supporting your neighbor’s dream, your town’s economy and your planet’s health. That’s powerful.”
As the founder of Delicious Scrubs and More, a holistic skincare line, Jackson
understands firsthand the importance of this guiding ethos.
The new Winter Market will build on that mission, featuring a curated mix of local farms, artists, food trucks, yoga and live entertainment, all under one roof at the Denton Civic Center each Saturday in January and February. Visitors can expect warm beverages, handcrafted goods perfect
for holiday gifting and family-friendly activities that celebrate the season’s spirit of giving and connection.
Beyond the festivities, the market remains deeply rooted in education and
empowerment. The Denton Community Market’s mission—to support local culture, strengthen economic resilience and promote sustainable practices—guides every initiative. Through workshops, demonstrations and partnerships with local schools and nonprofits, the organization continues to inspire mindful consumption and community stewardship.
“Community is the heart of what we do,” Jackson reflects. “When you walk through the market, you can feel that. It’s not just about buying local—it’s about belonging.”
This winter, the Denton Community Market invites everyone to gather, celebrate and keep the spirit of connection alive. Warm hearts, local roots and shared stories await—rain, shine or snow.
Denton Community Market is located at 317 W. Mulberry St., Denton.
Winter Market begins January 4 and is held at the Denton Civic Center in Quakertown Park, 321 E. McKinney St., Denton. For more information, visit DentonMarket.com.
Tired but Wired
Rebalancing the Cortisol-Sleep Cycle
by Hannah Tytus
Cortisol, the body’s main stress hormone, plays several important roles in human physiology. Produced by the adrenal glands, this multifunctional messenger operates on a 24-hour clock, peaking in the moments just before waking from sleep in the morning, slowly tapering off throughout the day and returning to low levels at night to support rest.
When in balance, cortisol helps regulate inflammation, blood pressure and blood glucose, allowing the body to adapt to life’s changing demands. This rhythm is intimately connected to the circadian rhythm, or sleep-wake cycle. But when sleep is irregular or stress becomes chronic, cortisol levels can fall out of sync—too high at night, too low in the morning or fluctuating unpredictably.
“Stress is neither good nor bad. It gets us out of bed in the morning. Cortisol is part of that natural rhythm,” says Dr. Sharon Grossman, a burnout recovery strategist and author of The Burnout Solution. “When cortisol becomes imbalanced, it can affect memory, sleep and even immune function. The key is to find the sweet spot.”
Shamini Jain, Ph.D., an adjunct professor at the University of California San Diego, founder and president of the Consciousness and Healing Initiative, and author of Healing Ourselves: Biofield Science and the Future of Health, explains, “If we have dysregulated cortisol rhythms
because we don’t have regular sleep, or we have too much stress and we’re not handling the origins of the stress, then we could create chronic inflammation in the body, and we could have mental health issues as a result.”
Restoring Evening Serenity and Morning Clarity
The seasons affect our circadian rhythm. The sleep-wake cycle becomes more stable in autumn and winter, with longer time spent in bed, slightly more total sleep time and higher daytime activity compared to warmer months. While cooler weather often encourages more rest, it can also intensify feelings of sluggishness if cortisol and sleep cycles are not aligned. Jain recommends these simple practices that help keep cortisol and circadian rhythm in balance, even as the seasons change.
• Stick to a consistent sleep schedule. Going to bed and waking at the same times each day helps the body reset. Ayurvedic wisdom, the ancient science of life originating in India, recommends being asleep before 10 p.m. and rising before 6 a.m. to align with the body’s natural cycles.
• Create wind-down rituals. Just as children benefit from bedtime routines, adults can cue the body for rest through calming activities like reading, journaling or reflecting on the day’s positive aspects.
• Establish bedroom boundaries. Reserve the bedroom for sleep and intimacy and practice a digital detox in the evening to reduce stimulation. Avoiding blue light from screens before bed allows melatonin, a sleep hormone, to rise naturally. “But it’s not just about the light,” Jain points out. “It’s about the activation of the mind. Consider a book instead.”
• Add simple relaxation practices. A warm foot soak or shower before bed, deep breathing exercises or restorative
yoga asanas like waterfall pose can prepare the body for rest.
• Curb caffeine. Limiting caffeine in general, and particularly after noon, can help ensure a more restorative sleep.
• Start the morning well. Exposure to natural sunlight shortly after waking can reset the circadian rhythm, prompting alertness and energy.
Inviting Sleep With Natural Ingredients
Certain supplements, herbs and lifestyle swaps can help calm the nervous system and prepare the body for restorative slumber.
• Magnesium Glycinate: This highly absorbable form of magnesium is gentle on the stomach and has been shown to improve both the quality and onset of sleep.
• Gamma-Aminobutyric Acid (GABA): Supplementing with this inhibitory neurotransmitter may ease an overactive mind before bed.
• Beverage Swaps: Replacing late-day coffee with alternatives such as herbal tea, a mushroom-based latte or ginseng can reduce cortisol spikes that interfere with sleep.
• Herbal Allies: Adaptogens like ashwagandha help modulate cortisol levels, while calming herbs such as chamomile or passionflower promote relaxation and better sleep quality.
Incorporating these strategies can help synchronize cortisol rhythms and encourage deep, restorative sleep. As the days grow shorter and colder, honoring the body’s natural rhythm becomes even more important. Slow down, embrace rest, and work with the cycles of light and dark.
Hannah Tytus is an integrative health coach, researcher and content creator for KnoWEwell, P.B.C., as well as a former writer at the National Institutes of Health.
Indoor Oasis
How Houseplants Transform the Winter Blues
by Maya Whitman
As winter draws near and we seek refuge indoors, many of us notice a dip in physical energy and emotional well-being. Houseplants offer more than aesthetic appeal in our homes and workplaces; they rebalance our indoor environments and foster inner calm. Whether it’s a lush philodendron cascading from a bookcase or an elegant orchid on a coffee table, plants infuse life into any space.
With a variety of colors, sizes and maintenance levels, a green thumb isn’t required to create inviting, mood-lifting corners of greenery. Caring for plants can be an enjoyable, calming and uplifting experience, but simply being around them enhances our well-being. Research indicates that spend-
ing time with houseplants lowers levels of the stress hormone cortisol, reduces worry and improves post-surgical outcomes in hospital patients.
Indoor plants transform the ambience wherever they are placed. “Their presence alone lifts mood. My home feels softer, calmer and more alive when plants are around me in winter. Even one thriving plant in your space can shift the energy,” says Dana Carpenter, a horticultural advisor and founder of the Fancy Plants Club, an online resource for successful houseplant management.
Practical Beauty
Plants add moisture to dry indoor air, benefiting skin and respiratory health during the
cold season. Varieties with broad, large leaves have a greater humidifying effect. For lush appeal and moisturizing benefits, choose dracaena, ficus benjamina, philodendron, peace lily, areca and bamboo palms. A 2005 study presented to the American College of Allergy, Asthma & Immunology suggests that English ivy is ideal for allergy sufferers because of its potential to reduce airborne mold spores.
“Plants are sensory by nature and stimulate the senses through touch, sight, sound, smell and taste,” says Alicia Green, a horticulturist and coordinator of Buehler Enabling Garden at the Chicago Botanic Garden. “Tending to a plant also subtly promotes a sense of responsibility and accountability that can contribute to emotional grounding.”
Carpenter agrees, stating, “When I am watering, pruning or just checking on my plants, my senses are engaged as I notice the texture of the leaves, the smell of soil, even the sound of water trickling. Caring for my plants offers a natural break in the rhythm of my day.”
A Refuge From the Winter Blues
Plants provide solace for those that find the colder months challenging, particularly individuals with seasonal affective disorder. “In the winter, when the light feels scarce and the days drag, even one corner filled with a few thriving plants, a cozy chair and maybe a grow light disguised as decor can change the energy of a room,” Carpenter reflects. “Just sitting near your green zone with tea in the morning turns it into a place you look forward to, especially during gray months.”
Plants add comfort, warmth and support in spaces where we practice mindful meditation, prayer or yoga. Beautiful blooms beside photographs of loved ones celebrate happy memories. A group of plants in varying shades can transform a cozy reading nook, enliven a kitchen corner, add vibrance to a kids’ playroom or lend an exotic touch to a sunny bathroom.
Choosing the right plants that fit our individual lifestyles makes it easy to follow our
bliss. “Snake plant tolerates very low light and can be placed in almost any room with a window. It also has very low watering requirements, thus making it a very low-maintenance houseplant,” advises Green. “Pothos and peace lily can also be placed away from a window, as they are very tolerant of low light.”
Green also recommends using flowering plants such as amaryllis bulbs during winter months to add color to a room, and she encourages novice indoor gardeners to consider succulents and phalaenopsis orchids for their beauty and low-water requirements.
Festive-blooming cyclamen is also a favorite for its tendency to thrive in autumn and winter.
According to Carpenter, all plants are joyful additions to the home, including fragrant herbs on a windowsill. “Brushing your hand across rosemary releases that fresh, grounding scent, which feels especially comforting when the world outside is cold and bare.”
Maya Whitman is a frequent writer for Natural Awakenings.
Green Up Your Winter
Brumley’s Winter Plant Picks
Looking to brighten your winter with lush greenery? Chris Brumley of Brumley Gardens shares his top indoor plant picks to elevate your space and mood during the colder months:
Philodendron Varieties – From heartleaf to split-leaf, these adaptable beauties thrive in low light and bring a tropical touch to any room.
Pothos & Philodendron Hanging Baskets – Perfect for shelves or ceiling hooks, these trailing plants add vertical interest and purify the air.
Monstera Thai Constellation – A show stopper with creamy variegated leaves, this rare variety adds drama and elegance to your indoor jungle.
Sansevierias (Snake Plants) – Nearly indestructible and ideal for beginners, these upright plants tolerate low light and infrequent watering.
Giant Bromeliads – Bold and architec tural, these tropical stunners offer vibrant color and thrive in bright, indirect light.
Ficus ‘Moonshine’ – A striking cultivar with silvery foliage that adds a modern,
luminous vibe to your plant collection.
Rubber Trees – With glossy, deep green or burgundy leaves, these classics are easy to care for and make a bold statement.
Whether you’re a seasoned plant parent or just getting started, these selections can offer beauty, resilience, and a breath of fresh air for your winter sanctuary.
Brumley Gardens Garden Center is located at 10540 Church Rd, Dallas For more information visit, BruleyGardens.com or call
Honoring the Earth and Each Other
The Thanksgiving table offers a feast of our favorite dishes to share with loved ones, but this annual gathering can lead to food waste, increased energy use, more national travel and other unsustainable excesses. With some planning and simple adjustments, we can make the holiday more environmentally conscious. Reducing our carbon footprint is the best way to show our gratitude to Mother Earth.
Sustainable Feast
• Assign others to bring specific dishes and remind them to use reusable containers for leftovers.
• Shop for seasonal produce and meats at nearby stores and farmers markets to minimize food travel.
• For turkey or other meats, choose pasture-raised and certified-humane options.
• For plant-based eaters, consider a savory lentil loaf, vegan bisques and satisfying baked squashes, including pumpkins stuffed with quinoa and roasted vegetables.
• Avoid packaged foods and make some things from scratch, such as quick baking-powder biscuits.
• To reduce food waste, save produce scraps such as the outer layers and ends of onions, carrot bits, celery leaves, mushroom stalks and herb stems to make vegetable broth for soups and gravies.
• Set the table with cloth napkins and reusable tableware.
• Inform guests of the recycling bin’s location.
Conscious Travel Tips
• Drive on off-peak days for less stress, quicker transit and less fuel wasted sitting
in traffic. Consider taking a train or bus instead of flying or driving.
• When driving, bring reusable containers and water bottles for snacks and beverages.
Choose Meaningful and Natural
• Decorate the table with leaves and dried plants from the yard, baskets of real grapes and other fruits, or beeswax candles.
• Express gratitude to each guest around the table for joining the celebration and for the qualities that make them special.
• Volunteer at a local food pantry or community Thanksgiving meal.
Maximize Leftovers
• Freeze leftovers, including soup, stuffing and desserts for subsequent meals and snacks.
• Pack up a generous plate or two for a neighbor, single mom or friend.
Drazen Zigic from Getty Images/CanvaPro
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Add Your Community to Where Natural Awakenings Is Now Publishing:
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Saturday, November 1
Turkey Trails 5K/10K – 7:30 am. Fun run/ walk event themed for Thanksgiving — choose the 5 K or 10 K course. Haltom City. FindARace.com
First Saturday Bird Walk – 8:30 am–9:30 am. Join a volunteerled guided walk to see the bird species that call the preserve home; binoculars available for borrow. Dogwood Canyon Audubon Center, 1206 W FM 1382, Cedar Hill. 9722917592. AudubonDallas.org
First Saturday Yoga – 10:00 am. Introductory yoga class atop the grounds at Dogwood Canyon, open to all levels. Dogwood Canyon Audubon Center, 1206 W FM 1382, Cedar Hill. 9722917592. AudubonDallas.org
HealthAPalooza – 10:00am–1:00pm. A community health fair offering free screenings, wellness demos and resources for the whole family. Free. Kiest Recreation Center, 3081 S Hampton Rd, Dallas. 2142663000. ParklandHealthPlan.com/ livingwell/events
Art of Twisted Nail Exhibit – NativeFlora Inspired Metal & Wood Art – 1:00pm–3:00pm. Reception opening for a display of works inspired by native Texas flora and fauna. Free. Texas Discovery Gardens, Dallas. TXDG.org
Sunday, November 2
16th Annual DFW Dragon Boat, Kite and Lantern Festival – 8am–6pm. Multi-cultural educational celebration featuring dragon boat races, kite flying, lantern displays, and cultural performances. Over 50 race teams from across the world competing. including scout troops, breast cancer survivors, corporate teams, and nonprofits. Free. Levy Event Plaza, 501 E Las Colinas Blvd, Irving. DFWDragonBoatFestival.com.
Kundalini Yoga with Diana Perov –12:00pm–1:00pm. Guided Kundalini yoga session integrating breath, movement and mantra; open to all levels. Dallas Meditation Center, 810 W Arapaho Rd, Ste 98, Richardson. 9724327871. DallasMeditationCenter.com
Wednesday, November 5
InPerson Meditation,Mindfulness & Conversation – 7:00pm–8:30pm. Midweek gathering for guided meditation followed by community dialogue on topics ranging from inner work to conscious living. CSLDallas, 4801 Spring Valley Rd, Ste 113, Dallas. CSLDallas.org
Thursday, November 6
Senior Health & Wellness Expo –10:00am–1:00pm. Free wellness expo for seniors with screenings, demonstrations and wellness resources. Free. Fair Park, 3701 Grand Ave, Dallas. DallasParks.org Birds of Texas Art Show – 7:00pm. An art show celebrating birds, creativity and local habitat. Free. Trinity River Audubon Center, Dallas.TrinityRiver.Audubon.org
Friday–Sunday, November 7‑9
North Tarrant Fall Fest – Full weekend, environmentandnature themed festival celebrating arbor day, sustainability and healthy outdoor living. Free admission. North Tarrant Fall Fest at North Park, Haltom City. NorthTarrantFallFest.com
A Night with Nature – 7:00pm–10:00pm. Evening fundraiser supporting natureeducation programs at the nature center; includes hors d’oeuvres, open bar, silent auction and animalambassador encounters. River Legacy Nature Center, 703 NW Green Oaks Blvd, Arlington. 8178606752. RiverLegacy.org
Rest & Renew Holographic Sound Journey – 7:00pm. An immersive soundmeditation experience combining holographic sound, guided relaxation and inner work. Dallas Meditation Center, 810 W Arapaho Rd, Ste 98, Richardson. 9724327871. DallasMeditationCenter.com
Soul Science – 7:00pm–9:30pm. A fusion of yoga, sound bowls and guided mindmap exercises designed to awaken inner power and creativity. CSLDallas, 4801 Spring Valley Rd, Ste 113, Dallas. CSLDallas.org
Saturday, November 8
November Farm Hands Volunteer Day – 9:00am–12:00pm. Volunteer workday on an urban/regenerative farm—help tend crops, learn sustainable practices. Free. GROW North Texas. 1451 John West Rd, Dallas. GrowNorthTexas.org
Volunteer Habitat Workday – 9:00 am. Help maintain and restore native habitat areas with guided tasks; tools & gloves provided. Dogwood Canyon Audubon Center, 1206 W FM 1382, Cedar Hill. 9722917592. AudubonDallas.org
Wellness Walk – South Dallas – 9:00am–11:00am. A community walking event focused on movement, mentalwellness and social connection at Lake Cliff Park.
Free. Lake Cliff Park, Dallas. Eventbrite. com/e/wellnesswalksouthdallas
Crowning the Future: Head Wrapping Camp for Ancestral Reconnection –10:30am–2:30pm. Children and families will explore the heritage of African headwrapping and craft their own ancestral cloth art. Free. Skyline Branch, 6150 Skyline Dr, Dallas. 2146701400. DallasLibrary. org/events
Shot in Dealey Plaza: Kennedy Assassination Film Production in Dallas –2:00pm–3:30pm. Film screening and discussion about the making of the iconic JFK assassination sequence set in Dallas, followed by Q&A. J. Erik Jonsson Central Library, 1515 Young St, Dallas. 2146701400. DallasLibrary.org/events
A Jazzy Affair – Byron Stripling with the Irving Symphony Orchestra – 7:30–9:30pm. Enjoy music from Gershwin, Joplin, and Satchmo as acclaimed trumpeter and singer Byron Stripling brings the Great American Songbook to life. $25+. Irving Arts Center, 3333 N MacArthur Blvd, Irving. 972-252-2787. IrvingArtsCenter. com
Sunday, November 9
Chair Tai Chi – 12:30pm–1:15pm. Gentle movement class for balance, strength and relaxation; chairs provided. Free. Unity on Greenville2, 3425 Greenville Ave, Dallas. Eventbrite.com/e/chairtaichitickets1835685146689
Wednesday, November 12
2025 Wellness Summit – 10:00am–1:00pm. An expo showcasing 30+ wellness businesses—doctors, chiropractors, gyms, healthy restaurants and more. Free for the public. Richardson Chamber of Commerce, West Coast University, 2323 N Central Expwy, Richardson. 9727922800. RichardsonChamber.com/ events/2025wellnesssummit
Saturday, November 15
InHouse Chad1000x Competition – 8:00 am. Teambased endurance fitness challenge with pointbased games and tasks. CrossFit Heath, 760 W Ralph Hall Pkwy, Rockwall. AllEvents.in
Recycle Day at Dallas Farmers Market –10:00am onwards. Community recycling/ collection day for textiles, electronics and sustainability education. Free. Dallas Farmers Market, 920 S Harwood St, Dallas. Event on Eventbrite
Sunday, November 16
Lifestyle Medicine 2025 Conference – Nov 16–19. A multiday conference on lifestyle medicine: treating & preventing chronic disease through healthy living. Inperson or online. Venue: Gaylord Texan Resort & Convention Center, Grapevine. Registration required. LifestyleMedicine. org/conference
Urban Prairie Seekers PostBurn Review-Fort Worth Chapter – 7:00pm–10:30pm. Review and discussion following a prairiemanagement burn in an urban setting. Free, registration fee applies). Fort Worth. NPAT.org
Friendsgiving Chef Dinner – 6:00 pm–8:00 pm. A culinary event at the Dallas Arboretum featuring seasonal dishes in a gardensetting. Dallas Arboretum & Botanical Garden, 8525 Garland Rd, Dallas. DallasArboretum.org
Tuesday, November 18
Wellness Walk – Arlington – 6:30pm–8:00pm. Community walking event promoting physical activity, social connection and outdoor wellness at the nature park. Elmer W. Oliver Nature Park, 883 S Mansfield Rd, Mansfield. Eventbrite.com
Friday–Sunday, November 21‑23
USAA HYROX Dallas – Multiple start times. Highintensity fitness competition including runs and strengthstations for solo, doubles or teams. Dallas Convention Center, Dallas. HYROX.com
Saturday, November 22
Bush Native Texas Park Guided Tours –3:00pm–5:00pm. Guided tours exploring a 15acre native Texas park featuring native trees, grasses and wildflowers; learn about Blackland prairie restoration. Free. Dallas. BushCenter.org
Pizza with Wolfgang Puck Catering – 11:00 am–1:00pm. Gardenbased lunchtime workshop with Wolfgang Puck’s team showing how to make artisan pizza. Dallas Arboretum & Botanical Garden, 8525 Garland Rd, Dallas. 214.515.6615. DallasArboretum.org
Saturday, November 1
Bison & Blossoms 2025 – 8:00 am–11:30 am. Community treeplanting, prairieseeding and naturewalk event to raise awareness of urban forest and prairie restoration. Frisco Commons Park, 8000 McKinney Rd, Frisco. 9722925000. FriscoTexas.gov
Guided Trails – 9:30 am–10:30 am. Explore the unique habitats of the 289acre sanctuary with a trained guide. Free with general admission. 1 Nature Pl, McKinney. 9725625566. HeardMuseum.org
Branching Out: McKinney Trees –11:00am. Workshop on types of trees that thrive in the city, planting, pruning and environmental benefits. Free. McKinney Performing Arts Center, McKinney. 9725477384. McKinneyTX.org/ClassesEvents
The 8th Annual Plano Food + Wine Festival – 12:00pm–6:00pm. Outdoor festival featuring local food, wine tastings, artisan goods and live entertainment. Tickets required. Legacy West, 5908 Headquarters Dr, Plano. 180081PLANO. PlanoFoodandWineFestival.com
Kaleidoscope Live: First Saturday Concert Series – 7:00pm–9:00pm. Free community concert—bring lawn chairs and blankets. Kaleidoscope Park, 6635 Warren Pkwy, Frisco. 2143465531. KaleidoscopePark.org
Sunday, November 2
Bird Walk – Connemara Meadow –7:30am. Monthly birding walk open to birders of all skill levels, exploring the habitats and contributing to eBird surveys. Free. The Meadow Nature Preserve, inside midmeadow gate, Hedgcoxe & Greensboro, Plano. 4692004085. ConnemaraConservancy.org
Lights Out, Birds In (Part 1) – 11:00am. Presentation by conservationists on how artificial lighting affects migrating birds and what local residents can do. Free. John & Judy Gay Library, McKinney. 9725477384. McKinneyTX.org/ClassesEvents
Animal Habitats Badge Workshop –2:00 pm–4:00 pm. Scouts and youth will learn about habitats and ecosystems to earn a badge. 1 Nature Pl, McKinney. 9725625566. HeardMuseum.org
Tuesday, November 4
Collin County Chapter Native Texas Plant Show & Tell – 6:30pm8:30pm. Monthly meeting of the Native Plant Society of Texas – Collin County Chapter with guest speakers and nativeplant displays. Free. NPSOTCollin.org
Wednesday, November 5
Her Campus Her Wellness – 5:30pm–8:30pm. Social wellness event with yoga, mindfulness activities, and relaxation tools for students and the community.
Free. Gateway Center, 801 N Texas Blvd, Denton. 940-565-2333. UNT.edu.
Thursday, November 6
Preserving the Harvest – 5:30pm–6:30pm. Workshop to learn how to make your own canned goods with fieldagentled instruction; everyone takes home a finished jar. Free. MLK Jr. Rec Center, 1300 Wilson St., Denton. 9403497311. CityofDenton.com
Saturday, November 8
2nd Saturday Bird Walk – 8:00 am–9:30 am. Beginner and intermediate birders will explore prairie, woodland and wetland habitats and learn ID techniques. 1 Nature Pl, McKinney. 9725625566. HeardMuseum.org
Wellness Walk Aubrey – 9am–10:30am. Community walking event promoting physical activity, connection, and mental well-being. Free. Central Park at Union Park, Aubrey. Eventbrite.com.
Empower Your Health – 9am–12pm. Free wellness event with workshops and speakers on healthy, holistic living. Free. Grace Chapel, 300 Denton Way, Prosper. Eventbrite.com.
Goat Yoga at Frisco Fresh Market –10:00am–11:00am. Outdoors yoga session with goat-assisted fun at Frisco Fresh Market. 9215 John W Elliott Dr, Frisco. 972-292-5000. friscofreshmarket.com
LithiumIon Battery Recycling Drive –10:00am2:00pm. Dropoff event for old rechargeable devices (phones, laptops, powertools) to prevent landfill waste and recover critical minerals. Free. Guyer High School, 7501 Teasley Ln, Denton, TX & Braswell High School, 26750 E University Dr, Aubrey. PilotKnobRotary.org
Fitness & Wellness Experience –2:00 pm–5:00 pm. Event focused on strength, balance, nutrition demos and healthy lifestyle tools (“Fit Over 40”). South Preston Rd, Frisco. Free. Eventbrite. com
City of Plano: Texas Recycles Day –2:30pm–6:00pm. Drive through free dropoff for bicycles, eyeglasses, hearing aids, sporting goods (no fitness gear with wheels) and electronics; secure onsite paper shredding available. Free. Plano, Plano.gov/TRD
Sunday, November 9
Meet the Meadow Trail Walk – 3:00pm. Join a guided trail walk through the meadow nature preserve, appropriate for families and those new to The Meadow. Free. The Meadow Nature Preserve. midmeadow gate at Hedgcoxe & Greensboro, Plano. 4692004085. ConnemaraConservancy.org
including doctors, fitness centers, and nutritionists. Free. West Coast University, 2323 N Central Expwy, Richardson. 972-792-2800. RichardsonChamber.com.
Grow Native: Planting for Wildlife & Community – 10:00am–12:00pm. A talk by the Denton County Master Gardeners and guest speaker from the Texas Conservation Alliance exploring nativeplant landscapes supporting wildlife, communities and conservation. Free. Solomon’s Porch, Global Spheres Center, 7801 S I35, Corinth. TxSmartScape. com`
Friday, November 14
Texas Recycles Day – Sponsored by HEB –9:00am–5:00pm. Free admission day with donation of clean plastic bottles or bags; includes naturetrail access and exhibits. Free. Heard Natural Science Museum & Wildlife Sanctuary, 1 Nature Pl, McKinney. 9725625566. HeardMuseum.org
Heart of Collin County Heart Ball – 5:30pm–10pm. Gala celebrating heart-health awareness and wellness efforts. Tickets required. Cosm at Grandscape, 5776 Grandscape Blvd, The Colony. 214-441-4220. Heart.org.
Saturday, November 15
Black Moms Fair: Mom Daycation –9:00am–3:00pm. Wellness and movement event for mothers; health resources and community connection. Stonebriar Country Club, Frisco. 2143465500. blackmomsfair. com
Camping Workshop – Cedar Hill State Park – 9:30am. Learn practical skills for nature camping including firesafety, Leave No Trace, and gear selection. Cedar Hill State Park, 1570 W FM 1382, Cedar Hill. 9722913900. TPWD.texas.gov
Beginner Composting – 11:00am–12:00pm. Class on how to turn kitchen scraps and yard waste into nutrientrich compost; for homeowners & apartment dwellers. Free. Clear Creek Natural Heritage Center, 3310 Collins Rd, Denton. 9403498088. CityofDenton.com
Thursday, November 20
North Texas Mental Health Symposium – 9am–6pm. Mental health conference offering education, resources, and wellness strategies. Free. Plano Event Center, 2000 E Spring Creek Pkwy, Plano. 214-341-7133. NAMINorthTexas.org.
Friday, November 21
Family Campout – 5:00pm–8:00am. Outdoor overnight experience with games, activities and family bonding under the stars. Registration required. Wayback Barn, 3924 Co Rd 168, McKinney. 4696173174. EmbraceTexas.org
Sunday, November 23
Wellness Walk – Plano – Time 9:00am start. Community walk promoting movement, health connection and mental wellbeing. Russell Creek Park, Plano. Eventbrite.com/e/ wellnesswalkplano2025
community resource guide
Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide email NAadvertising@NaturalAwakenings.com to request our media kit.
ACUPUNCTURE & INTEGRATIVE MEDICINE
SACRED HEALING ACUPUNCTURE
Kelly Urtiaga, Lac, Dipl. OM 5310 Harvest Hill Rd Ste 135, Dallas SacredHealingAcu.com 214-471-5577
Experience holistic healing at Sacred Healing Acupuncture. Specializing in reproductive health, mental wellness, chronic pain, and micro-needling, we offer acupuncture, cupping, and herbal consultations. Our integrative approach promotes natural balance, well-being, and rejuvenation, providing a sanctuary for your health journey.
ALTERNATIVE WELLNESS VENUES
THE KAVA BARS
14856 Preston Rd #212, Dallas 469-608-5050
109 Industrial St, Denton 940-320-6015
LoveTheKavaBar.com
nights, and special events that make every visit unique. Exerience a different kind of Happy Hour.
BRAIN HEALTH
CERESET PLANO
1033 E 15th St, Plano, 75074 214-892-2273
Plano.Cereset.com
abling 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 fo cus or lack of joy. Periodic “tune-ups” provide ongoing support, ensuring long-term brain bal ance. See ad, page 3.
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.
ECO TOURISM
FOSSIL RIM WILDLIFE CENTER 2299 County Road 2008, Glen Rose 254-897-2960
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.
After a show or a long day, there’s nothing better than some cozy slippers.
—Carly Pearce
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 MEDICINE
POLARAID HEALTH
PolaraidHealth.com
450-486-7888
Polaraid Health offers the revolutionary PolarAid® body tool, inspired by Nikola Tesla and Dr. Georges Lakhovsky. This device supports overall wellness, including sexual health, weight management, joint flexibility, digestive health, and mental calm. Enhance your well-being with PolarAid®. Visit us to discover more about this innovative health solution.
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
BAYLOR SCOTT & WHITE HEALTH CARE SYSTEM
1-800-4BAYLOR
BaylorHealth.com/CancerCare
We have a network of comprehensive cancer treatment centers throughout Dallas-Fort Worth, offering full range cancer-related and integrative medical services. Whether you want to learn about types of cancer, screenings, prevention, healthy living or support, Baylor is here for you. We offer the experience, expertise and technology you can trust.
PRIMACARE
13 Locations in Dallas-Fort Worth Metroplex 888-286-4603
PrimaCare.com
With 13 Urgent Care Centers, PrimaCare serves the medical needs of area families with courtesy, convenience and compassion. Open 7 days a week with extended hours. No appointment necessary. Most insurance accepted. Use our Call Ahead Service and wait where your want. Open: Monday–Friday 8am-8pm, Saturday–Sunday 8am–5pm.
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.
Within you, there is a stillness and a sanctuary to which you can retreat at any time and be yourself.
—Hermann Hesse
KOZLOW & ROWELL
Dr. Philip Kozlow
Dr. Josh Rowell
5050 Quorum Dr, Suite 300, Dallas 972-458-2464
DallasDentist.net
We strive to provide healthy, green alternatives for our dental patients by providing digital X-rays, mercury safe restorative options and chemical free dental hygiene products. Committed to total body wellness while avoiding the use of toxic materials, and continuing education to ensure treatments are up to date and effective in a kind and caring environment. See ad, page 13.
LYNN DENTAL CARE
Dr. D. Brock Lynn 6190 LBJ Freeway #900, Dallas 972-934-1400
LynnDentalCare.com
Practicing dentistry for over 38 years, specializing in periodontics, Dr. Lynn is board-certified and a diplomate of the American Board of Periodontics and Dental implants. He practices dentistry with a holistic approach and is a member of the International Academy of Oral Medicine &Toxicology as well as the American Academy for Oral Systemic Health. See ad, page 2.
HOMEOPATHY
HEALTHY HEALING ARTS/HPWWC
Cathy May Lemmon, Ph.D. Hom, LCPH, BA 469-383-8442
Cathy@HPWWC.org
HealthyHealingArts.com
Homeoprophylaxis (HP), a part of Homeopathy, is a major part of Cathy Lemmon’s practice at Healthy Healing Arts. HP has been used worldwide for hundreds of years with a success rate of over 90% to help fight off disease. Lemmon uses an energetic, nontoxic means of promoting immunity in a safe and natural way.
INTEGRATIVE 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.
ENVIRONMENTAL HEALTH CENTER DALLAS
399 Melrose Dr., Suite A, Richardson 214-368-4132
EHCD.COM
A nationally recognized medical facility specializing in the relationship of health and disease to environmental factors. Thorough investigation is made to determine the cause and correlation of the patent’s disease process to environmental factors. A leader in the field treating mold exposure/sensitivity; oil spill, pesticides and chemical exposure; chemical sensitivities, immune dysregulation and much more.
JOHNSON MEDICAL ASSOCIATES
Dr. Alfred R. Johnson, D.O. 997 Hampshire Lane, Richardson 972-479-0400
JohnsonMedicalAssociates.com
Johnson Medical Associates is a state-of-the-art medical clinic offering comprehensive medical services aimed at finding the cause not just treating the symptoms. Dr. Johnson is a doctor of internal medicine with 35+ years of experience in areas of chronic illness, toxic exposures, allergies and the use of hyperbaric oxygen therapy to address a multitude of conditions. See ad, page 3.
TENNANT INSTITUTE FOR INTEGRATIVE MEDICINE
Dr. Jerry Tennant MD, Medical Director 35 Veranda Lane, Ste 100, Colleyville 972-580-1156
TennantInstitute.us
Providing traditional “standard-ofcare” medicine using prescription as well as complementary medicine. Recognizing that the human body is not simply a collection of independent parts but rather an integrative whole -we treat it that way. Conditions treated include chronic fatigue syndrome, fibromyalgia, macular degeneration and glaucoma, as well as thyroid support, adrenal support, hormone replacement. essential oil therapy and hyperbaric oxygen therapy.
TRULY HEALTHY MD
Dr. Monica Jauregui, M.D. IFMCP 945-286-5711
TrulyHealthyMD.com
Info@trulyhealthymd.com
Known as “America's Medical Detective,” our functional medicine practice specializes in uncovering root causes of health issues. With advanced diagnostics, personalized plans, and a Health Restoration Membership, we treat conditions like hormone imbalances, Lyme, long COVID, leaky gut, irritable bowel syndrome, Lyme and co-infections, long COVID, mold and other environmental illnesses, autoimmunity. Financing options available.
WILLOWBEND HEALTH & WELLNESS
Dr. Phyllis Gee, MD
4601 Old Shepard Pl, Bldg. 2, Ste. 201, Plano 469-361-4000
WillowbendHealthAndWellness.com
With 30 years of practice, empowerment and whole health are centerpieces of our care. Our goal is finding and treating the root cause of your symptoms to restore your health utilizing regenerative medical practices. We address functional wellness, sexual wellness, weight management. We do functional health testing. Call for appointment.
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
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 BoisDdarcMeatCo.com 617-314-1349
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
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RESTAURANTS
CELEBRATION RESTAURANT
4503 West Lovers Lane, Dallas 214-351-5681
CelebrationRestaurant.com
You Can Feel Good About!
Dallas’ ORIGINAL
The original farm-to-table restaurant in north Texas, including catering and takeout Market. With a full -service bar, we celebrate years of serving delicious, affordable, locally sourced food. We offer gluten free alternatives, clean water raised salmon and sustainably raised seafood, cage free poultry and 100% grass fed beef. Come in today, order in or take-out. See ad, back cover.
SPIRITUAL
CONCORD DALLAS CHURCH
6808 Pastor Bailey Dr, Dallas
214-331-8522
ConcordDallas.tv
Concord Dallas is the church that grows people. Their core values are passion for Christ, passion for people and catalyst for change. Services are Sundays at 8:00am, 10:00am, 12:00pm and online at Streamingfaith.com. Mid-week service is Wednesdays at 7:00pm. Reverend Bryan L. Carter, Senior Pastor.
UNITY CHURCH OF SACHSE
5502 Ben Davis, Sachse
972-984-8946
UnityOfSachse@gmail.com
UnityOfSachse.com
We teach positive psychology based on Spiritual teachings of Jesus. Services are held Sundays at 11:30am. Join us as we share truths and principles to help along your spiritual journey. Each week’s message and all events are posted on our website for your convenience. Spiritual counseling and positive prayer available.
SUPPLEMENTS AND NUTRITION
TOTAL NUTRITION & CBD
5706 E Mockingbird Ln, Dallas, TX 75206
469-334-0006
TotalNutritionMockingbird.com
Discover the power of natural wellness through our wide selection of premium vitamins, supplements, bodybuilding products and CBD products including chocolates, pain cream, flowers+ cryotherapy. Family owned and operated, our expert staff provides personalized guidance to support pain relief, stress management, and overall health. Elevate your well-being with high-quality, lab-tested solutions tailored to your individual needs.
THERMOGRAPHY THERMOGRAPHY
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. See ad, page 5.
WELLNESS CENTERS
ROCKWALL COMPLETE HEALING & WELLNESS
2455 Ridge Road, Suite 151, Rockwall 972-771-8900
RockwallColonics.com
“Our goal is to offer our community high-quality wellness services in an exceptionally comfortable and healing environment. We know that time-honored healing traditions-Massage, Young Living Raindrop Therapy, Chiropractic, iV therapy, Juicing and Colonics work. RCW offers all of these things, come visit us and begin your journey to optimum wellness. See ad, page 22.
YOGA
CRESCENT YOGA STUDIO & ECO-BOUTIQUE
Dawn Harris, RYT500 306 W Ave F, Midlothian 214-817-8597
CrescentYogaStudio.com
Ellis county’s premier yoga studio and eco-boutique offers a variety of weekly classes, specialty workshops, private yoga and reiki sessions as well as natural health and wellness events. Come feel your stress and tensions away. New student intro offer: 2 weeks unlimited Yoga for $20. Empowering a healthy lifestyle.
ROXANE & CO
Yoga Instructor
Roxane Beneduce, RYT200
RoxaneAndCo.com
469- 216-0389
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. See ad, page 11.
