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Dear Natural Awakenings family,
May is a special month for me—it marks another trip around the sun. With it, I carry a heart full of gratitude—for so many reasons. My family and I aren’t strangers to obstacles or tragedy. I often hear stories from others about the hard things that steal joy: a death in the family, a divorce, job loss, a child in crisis, an unexpected diagnosis or disability.
Whatever you may be going through right now, I want to encourage you—this is a comma in the sentence of your life, not a period. A comma invites us to pause, to catch our breath.
I’ve experienced many commas. And while some moments felt like the end, after the dust settled, I saw them for what they were—lessons. Sometimes the lesson was patience or forgiveness. Other times, it was compassion, discipline, self-control—or learning to release emotions, people or situations that no longer served me.
We all know the trap of comparison. Especially in the age of social media, it’s easy to believe that others have it all—great health, a strong marriage, their dream job, the house with the perfectly manicured lawn. People are good at wearing masks. I know, because I wore one too. My hair and makeup were flawless, my smile ever-present. I volunteered constantly at work and at church. But the truth was, my life was falling apart. Most days, I felt as though I were standing at the edge of a cliff, where a single breeze might send me over.
Why share this? Because someone reading this right now is also barely hanging on. You think you have to keep it together, look the part, seek someone’s approval, and carry the weight of unspoken shame or trauma—things that have never been acknowledged or validated.
Natural Awakenings of Columbia is more than a magazine. It’s a resource—a place where healing and wellness begin from the inside out. It’s a community that welcomes everyone, without judgment. We share information that can shift the course of someone’s health and life. And right now, that kind of support is needed more than ever. Mental health struggles are rising, and many are not only losing jobs and homes, but also their sense of hope.
To anyone feeling hopeless—there is hope. To anyone feeling unlovable—you are deeply loved. To anyone feeling defeated—you are stronger than you know. To anyone feeling alone—you are not. To anyone feeling weak—you hold power beyond words.
If you’re feeling suicidal or consumed by rage—please pause. Rest. Let your emotions settle. Give yourself time. Life is precious and fleeting. Those thoughts, while overwhelming, are temporary. Breathe. Pause. Remember this: You’re in a comma season.
I love you all,
Ms. Tracy
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Comedian Katt Williams will return to Columbia for a onenight performance at 8 p.m. on Saturday, May 3, at Colonial Life Arena. Known for his sharp wit and energetic delivery, Williams will bring his signature comedic style to the stage for what promises to be a memorable evening of laughter.
Location: 801 Lincoln St., Columbia. For more information, including ticket prices, visit AllEvents.in/columbia/ katt-williams-at-colonial-life-arena-columbia-sc/80002521541598.
Monster Truckz roars into Sumter Speedway from Friday, May 9, through Sunday, May 11. The high-energy event offers something for the whole family, including a free pit party, rides in a real monster truck, a kids fun zone, fair-style food, and more.
Location: 3150 Wedgefield Rd., Sumter. For more information, including ticket prices, visit AllEvents.in/wedgefield/ monster-truckz/200027961878732.
Every Thursday from 8 to 11 p.m., The Aristocrat, in Columbia, hosts a free jazz party featuring the Amos Hoffman Trio. The trio kicks off the evening with a set, followed by guest musicians that are invited to sit in for a lively jam session.
Location: 1001 Washington St., Columbia. For more information, visit ExperienceColumbiaSC.com/event/jazz-party-at-the-aristocrat/68104.
The South Carolina State Museum (SCSM), in Columbia, is set to host a fan-favorite blockbuster exhibition created by the Walt Disney Archives, Heroes & Villains: The Art of the Disney Costume. Opening Saturday, May 3, and continuing through Sunday, October 26, the critically acclaimed showcase features more than 70 costumes from beloved characters such as Cinderella, Maleficent and more, highlighting the innovative ways iconic characters are brought to life through the artistry and imagination of their costumes.
Location: 301 Gervais St., Columbia. For more information, including ticket prices, visit ExperienceColumbiaSC.com/event/heroes-%26-villans%3a-the-art-of-the-disneycostume/71925.
On Saturday, May 10, from 4 to 7 p.m., guests can experience an evening of elegance, flavor and live music at the Grand Pour on Main, in Lexington. Attendees will enjoy expertly curated wine samples poured by professional bartenders while savoring delicious hors d’oeuvres and the soulful sounds of the Reggie Sullivan Band. The event also includes a souvenir wine glass to take home, a branded reusable tote for goodies, a tasting portfolio to guide the wine journey, a selection of premium wine samples, and hors d’oeuvres to complement the wine.
Cost: $35-$80. Location: 107 W. Main St., Lexington. For more information or to purchase tickets, call 803-358-7275 or visit Tickets.ColaDaily.com/events/the-grand-pour-on-main.
Rise Fitness + Wellness will offer Pilates on the Plaza on Mondays May 12 and 19, from 5:30 to 6:30 p.m., on Boyd Plaza, in Columbia. Led by Michaela Leung—who has practiced Pilates since 2018 and began her comprehensive training in 2023—each session provides a full-body, contemporary workout that incorporates Pilates principles into every exercise. With curated playlists ranging from hip-hop to indie, Leung fosters an inclusive environment with guidance and modifications for all experience levels.
No prior experience is necessary. Mats are provided, though participants are welcome to bring their own mats and yoga props. Open to ages 13 and up; minors must be accompanied by an adult. In case of heavy rain, the program will be moved indoors.
Cost: $15 or $12 for members. Location: 1515 Main St., Columbia (Main at Hampton Street). For more information or to purchase tickets, visit ExperienceColumbiaSC.com/ event/pilates-on-the-plaza-with-rise-fitness%2b-wellness/72408.
The Columbia Museum of Art presents Sunset Sessions on Boyd Plaza, in Columbia, from 4 to 7 p.m. on Thursday, May 8, and Thursday, May 15. This free happy hour music series invites guests to enjoy the return of spring with live performances from a different musical act each week. Visitors can sip, snack and explore a new hands-on art activity at the museum’s Visitor Experience table while learning about upcoming exhibitions.
Location: 1515 Main St., Columbia (Main at Hampton Street). For more information, visit ExperienceColumbiaSC.com/event/ sunset-sessions-on-boyd-plaza/72409.
The South Carolina State Museum (SCSM) will host Teacher Appreciation Day from 10 a.m. to 2 p.m. on Saturday, May 10, offering free general admission for South Carolina educators and up to three guests with a valid school ID.
The SCSM team recognizes how hard educators work for their students each year and, in addition to on-site field trips and distance learning offerings, is inviting teachers to enjoy a special day at the museum as a thank-you for their dedication and service.
General admission includes access to all four floors of permanent exhibition galleries and the observatory, as well as a chance to see changing exhibitions such as Shared Sacrifice: South Carolina in World War II and Apollo 16 & Beyond: South Carolina in Space.
Location: 301 Gervais St., Columbia. For more information, call 803-898-4921 or visit SCMuseum.org/ events/teacher-appreciation-day.
Strictly Running will host the Riverbanks Run 5K on Saturday, May 17, from 7:15 to 9 a.m. This wild race winds through the Riverbanks Zoo and Garden’s scenic back roads, crosses the Saluda River, and passes some of the zoo’s most popular exhibits. Proceeds benefit wildlife conservation.
Cost: $40-$50. Location: 500 Wildlife Pkwy., Columbia. For more information or to purchase tickets, visit ExperienceColumbiaSC.com/event/riverbanks-run-5k/72511.
Historic Columbia invites birdwatchers to join a free guided walk through the Hampton-Preston Gardens on Thursday, May 8, and Thursday, May 22, from 8 to 9 a.m. Local birder John Tjaarda will lead the walk, offering insights into more than 100 bird species found in the gardens throughout the year. Participants will learn to identify local and migratory birds by sight, sound and behavior. Binoculars are recommended but not required.
Cost: Free with registration. Location: 1615 Blanding St., Columbia. For more information or to register, visit ExperienceColumbiaSC.com/event/birdwatching-in-the-gardens/72299.
On Thursday, May 8, from 5 to 7 p.m., performers from the South Carolina Philharmonic will join Historic Columbia for an outdoor concert in the gardens at the Hampton-Preston Mansion. Guests can relax among the blooms while enjoying a selection of light classical pieces in a serene historic setting.
Cost: $20 for adults 21 and over. Location: 1615 Blanding St., Columbia. For more information or to purchase tickets, visit ExperienceColumbiaSC.com/event/concert-in-the-gardens/72300.
Winner of the Free Times Best Music Event Award, the free ColaJazz Main Street Jazz Fest returns for an exciting weekend celebrating incredible jazz. On Saturday, May 10, from 2 to 9 p.m., the 1700 block of Main Street will come alive with multiple bands, food trucks and more. On Sunday, May 11, attendees can enjoy an unforgettable concert at the Koger Center for the Arts.
Locations: Saturday, 1700 block of Main Street, and Sunday, 1051 Greene St., Columbia. For more information, visit ColaJazzFest.com.
The Drink Pink Rosé Festival celebrates its 10th anniversary on Sunday, May 18, beginning at noon. Since 2015, the festival has welcomed thousands of guests dressed in pink and white to sip, savor and dance the day away. Now a beloved Columbia spring tradition, this year’s event will take place at the beautiful and spacious Hampton-Preston Mansion and Gardens.
Guests can enjoy a selection of delightful wines, delicious food prepared by local chefs, cheese tastings from regional creameries, and lively entertainment by some of Columbia’s favorite musicians.
Cost: $95. Location: 1615 Blanding St., Columbia. For more information or to purchase tickets, visit ExperienceColumbiaSC. com/event/drink-pink-ros%c3%a9-festival-10-year-anniversary!/72425.
Little deeds are like little seeds; they grow to flowers or to weeds.
—Daniel D. Palmer
The South Carolina Ag + Art Tour, the nation’s largest free farm and art tour, is set to return this summer. Spanning 22 counties, including Richland, this self-guided event offers visitors the chance to explore farms, meet artisans, and experience local food and culture.
Held on select weekends in May and June, the tour allows guests to see where their food comes from, watch artists at work, purchase handmade creations, and enjoy live music. The Richland County Ag + Art Tour will be held on Saturday, June 7, from 9 a.m. to 4 p.m., and Sunday, June 8, from noon to 4 p.m., and will feature 17 tour sites and more than 100 artisans.
The S.C. Ag + Art Tour is coordinated by county-level planning teams led by Clemson University Cooperative Extension. The Richland Soil and Water Conservation District organizes the county’s Ag + Art Tour with the support of Richland County, the county’s Conservation Commission, and various public and private sponsors.
For more information, including a list of participating sites, dates and artisans, visit AgAndArtTour.com/richland and AgAndArtTour.com. See ad, page 7.
The Chapin Theatre Company presents Neil Simon’s timeless romantic comedy Barefoot in the Park from Friday, May 2, through Saturday, May 17, from 7:30 to 9:30 p.m. Paul and Corie Bratter are newlyweds in every sense of the word. After a six-day honeymoon, they get a surprise visit from Corie’s loopy mother and decide to play matchmaker during dinner with their neighbor-in-the-attic Velasco, where everything that can go wrong does.
Directed by Frank Thompson and produced by Lou Clyde and Chris Whitehead, this classic romcom is not to be missed.
Cost: $20-$25. Location: 830 Columbia Ave., Chapin. For more information or to purchase tickets, call 803-404-0015 or visit ExperienceColumbiaSC.com/event/barefoot-in-the-park/72444.
Upper Deck Golf is coming to Williams-Brice Stadium, in Columbia, from Friday, May 9, through Saturday, May 10, from 7 a.m. to 9 p.m. This one-of-a-kind golf experience, hosted by University of South Carolina Athletics, invites fans to hit tee shots from multiple locations throughout the stadium down to custom greens on the field below. In addition, guests can enjoy live music, cold drinks, food and golfing challenges at the clubhouse bar and festival area inside the stadium.
Location: 1125 George Rogers Blvd., Columbia. For more information, including ticket prices and registration, visit UpperDeckGolfing.com/williams-bricestadium.
In a study published in the journal Cell Reports Medicine, researchers evaluated the frequency of weekly bowel movements and the overall health of 1,400 healthy adults. The participants were separated into four groups: constipated (one to two bowel movements per week), low-normal (three to six bowel movements per week), high-normal (one to three bowel movements per day) and diarrhea. The scientists also gathered information about the participants’ age, sex, genetics and gut microbiomes.
The study revealed that age, sex and body mass index (BMI) significantly influenced bowel movement frequency. Younger individuals, females and those with a low BMI tended to have less frequent bowel movements.
Individuals in the high-normal group—deemed by researchers to be optimal—had similar gut microbiomes that efficiently converted fiber into beneficial short-chain fatty acids. Those with less frequent bowel movements had gut microbes that consumed the available dietary fiber, leading to protein fermentation and the release of harmful toxins into the bloodstream. The researchers hypothesized that these toxins could be the link between bowel health, inflammation and an increased risk of chronic diseases.
Participants with constipation had higher levels of byproducts of protein fermentation in their blood, which is known to damage the kidneys. Those with diarrhea had blood plasma patterns associated with liver damage. The study underscores the importance of dietary and lifestyle choices, such as increasing the intake of fruits and vegetables, to normalize bowel movement frequency.
A small study led by Yale University is investigating people with COVID-19 post-vaccination syndrome (PVS). While COVID-19 vaccines likely prevented millions of deaths, a small number of those vaccinated have developed long-term health issues, including fatigue, exercise intolerance, brain fog, tinnitus and dizziness. The researchers compared blood samples from 42 people with PVS and 22 healthy individuals without it, as well as 134 people with and without long COVID, a chronic condition present for at least three months after a COVID-19 infection with a range of symptoms that may include fatigue, shortness of breath, brain fog, heart palpitations, dizziness, joint pain and muscle aches.
The researchers discovered that those with PVS have distinct proportions of immune cells, but these differences have yet to be directly linked to their symptoms. Both PVS and long COVID patients experienced a reawakening of the Epstein-Barr virus linked to mononucleosis and multiple sclerosis. The PVS patients had higher levels of a coronavirus protein in their blood compared to patients with long COVID. Although the study has not definitively determined what makes these people sick, the findings suggests that further research is warranted.
Dementia affects approximately 10 percent of Americans aged 65 and older. A study published in the journal Neurology suggests that processed red meats like hot dogs, sausage, salami, bologna and bacon may increase the risk of developing dementia. The eating habits of more than 133,000 participants without a dementia diagnosis at the start of the study were tracked for more than 40 years through surveys every two or four years.
According to the researchers, those consuming the greatest amount of processed red meat had a 13 percent higher chance of developing dementia compared to subjects in the low processed red meat group. (A serving was deemed to be three ounces, and high consumption was defined as one quarter of a serving or more daily, or roughly two servings per week.) The study also reported that those consuming the most processed red meat exhibited lower cognitive function and accelerated brain aging compared to people that consumed the least amount of processed red meat. Further research is needed to understand how diet may influence the onset of dementia.
University of Missouri researchers have developed an innovative, eco-friendly chemical tool that could reduce the cost of producing medicines and support the development of clean energy technologies, particularly those aimed at eliminating per- and polyfluoroalkyls, commonly known as “forever-chemicals”, from water sources. Their discovery, published in Angewandte Chemie, a journal of the German Chemical Society, uses a novel electrochemistry approach to build new molecules by using tiny molecular structures derived from naturally occurring amino acids and coconut oil.
The innovative approach replaces hazardous solvents with a non-toxic alternative, thereby mitigating the environmental impact of conventional chemical processes and offering sustainable solutions for the production and storage of clean energy. This advancement could help improve the development of medicines and may be used to treat hyperproliferative, inflammatory and immunoregulatory diseases.
Most hummingbirds are territorial, aggressively challenging competitors over flowers or mates. An ornithologist and birding guide in the Andes Mountains of Ecuador discovered a cave containing 23 adult hummingbirds and four chicks of the Chimborazo hillstar subspecies. After a search of the region, they found six additional colonies. This was the first time hummingbirds had been observed living together, a unique finding published in the journal Ornithology.
These hummingbirds live more than 12,000 feet above sea level on a sparsely vegetated slope, where finding nectar-rich flowers, water and shelter in freezing temperatures and biting winds is challenging. The researchers believe that the harsh environment has led the birds to aggregate for survival. Further research is needed to determine whether the hummingbirds are merely tolerating each other or actively cooperating.
A study published in Science suggests that the intricate songs of humpback whales share structural patterns with human language, potentially making them easier for whales to learn. An international team of scientists discovered that humpback whale songs can spread rapidly from one population to another, adhering to Zipf’s Law, which states that the frequency of any word is inversely proportional to its position in the frequency table. For example, in English, the most common word, “the”, is used approximately twice as frequently as the second most common word, “of”, and three times as frequently as the third most common word, “and”. Research suggests that this kind of skewed word distribution can simplify language learning.
Male humpback whales sing lengthy, elaborate songs composed of a variety of sounds strung together in repeated phrases and themes. Male whales in a specific group sing the same song. Scientists recorded eight years of humpback whale songs and categorized them into basic sound elements, including various types of squeaks, grunts, whistles, groans and moans. Subsequently, they identified subsequences of sounds that they believed resembled words. The frequency of these sequences adhered to Zipf’s Law.
For environmentally conscious home dwellers, composting food scraps and yard waste in a pile, bin or specialized tumbler offers numerous benefits. The process involves creating optimal conditions for microorganisms to decompose organic material, transforming it into a valuable soil additive. Composting significantly reduces waste destined for landfills, minimizing methane emissions.
Whether integrated into gardens or potted plants, compost can enhance vegetable harvests and flower blooms, discourage weed growth, improve moisture retention and reduce the reliance on synthetic fertilizers. There are several ways to engage in composting, including indoor or outdoor composting at home, as well as the collection of food scraps for processing at local composting facilities, farms or community gardens.
• Build a base with straw or twigs to allow for air flow.
• Alternate layers of green materials (produce scraps, coffee grounds and eggshells) with brown materials (dry leaves or shredded paper), aiming for a three-to-one ratio of browns to greens by volume.
• Maintain the compost slightly damp for moisture balance.
• Turn the compost periodically for aeration.
• Avoid composting meat, fish, dairy products, fats, oils, diseased plants or pet waste.
For those residing in apartments or homes without yards, indoor composting is a good option. It requires an investment in a composter or food recycler that dries and grinds food waste into grounds, and is typically equipped with a filter to eliminate odors.
These devices process the waste within three to 12 hours, depending upon the brand, and are compact enough to fit in most kitchens.
Popular brands like Lomi and Vitamix create fertilizer from food waste, while Reencle adds microorganisms to the composting process. Unlike outdoor composting, these devices make it possible to recycle meat and dairy products. However, read the instructions carefully to ensure that only recommended food waste items are placed in the machines to avoid damaging them.
Whether food scraps are collected for indoor, outdoor or third-party composting, a collection bin conveniently placed under the kitchen sink or on the counter makes recycling food scraps a part of the daily cooking routine. Here are some helpful tips:
• Bin Size: Choose a bin large enough to accommodate three to four days’ worth of kitchen scraps for the household.
• Odor Control: Make sure the bin comes with a charcoal filter and/or perforated lid to reduce naturally occurring odors.
• Materials: Opt for eco-friendly bins made out of long-lasting stainless steel or sustainable bamboo. Plastic bins are also available.
• Cover: Consider hinged, flip-top models for ease of use and convenience.
• Waste Size: Cut everything into small pieces to speed up decomposition.
• Cleaning: Regularly wash the bin to prevent odors, fruit flies and other pests.
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by Maya Whitman
We have all experienced that irresistible craving for a crunchy, salty or sweet snack, propelling us to grab a bag of chips or dip into the cookie jar. While these treats might temporarily lift our mood and energy, they can wreak havoc on our hormones. Ultra-processed food (UPF) has gained significant attention for hormonal disruptions, especially in women. A study published last year in Frontiers in Nutrition noted that adolescent girls were also particularly susceptible to hormonal imbalances when their diet was high in UPF.
Snack favorites such as potato chips or cupcakes are not the only culprits. A 2021 French study published in the Journal of Nutrition reported that UPF accounted for 37 percent or more of the energy intake for vegetarians and vegans, mainly due to meat and dairy substitutes. Individuals transitioning to a non-meat diet tended to consume more ultra-processed meat substitutes and packaged foods compared to those that had long been vegetarian or vegan. Interestingly, the study also determined that non-meat eaters tended to consume more unprocessed foods and fewer fatty and sweet foods.
It is never too early or too late to make small, daily changes that can positively impact our well-being. “The real magic happens when we choose nourishment over numbness, when we eat in a way that sustains us, not just in the moment, but in the long run,” says Laura Peischl, a menopause health coach and hormone specialist with certifications in functional medicine and integrative nutrition.
Understanding the reasons behind our cravings can empower us to make healthier choices for our bodies. “Cravings for salty foods can signal cortisol imbalances, adrenal fatigue or mineral deficiencies,” explains Holly DeLong, a registered dietitian nutritionist specializing in functional medicine and founder of Food & Mood. “Cravings for sweets can stem from blood sugar imbalances, high cortisol levels and even low serotonin, our feel-good neurotransmitter. Cravings for crunchy foods can be associated with repressed anger, iron deficiency or insufficient fiber in the diet.”
Hormonal imbalances can have far-reaching effects beyond estrogen and progesterone. Mindy Pelz, a women’s health specialist and the author of Eat Like a Girl, sheds light on the bigger picture. “If your adrenals become burned out from constantly making cortisol, your body will also have trouble regulating estrogen and progesterone. That affects your sleep cycle and messes with melatonin, which changes your hunger levels through ghrelin and leptin. Basically, a single hormone imbalance can start a chain reaction that ends up sabotaging your overall well-being.”
Peischl, the author of Feel Good Menopause: The Essential Guide to Nutrition and Wellness, as well as the facilitator of a menopause support group on Facebook, reminds us that eating carb-heavy snacks without protein or fat can cause blood sugar spikes leading to a surge in insulin and cortisol, followed by
a crash that leaves us feeling tired, irritable and craving more sugar. In times of stress, the synergy of protein, fiber and healthy fat is important for maintaining systemic balance. Opt for an unsweetened yogurt parfait topped with cacao nibs and berries, or an easy-to-make almond butter energy ball as mindful and delicious choices.
For women challenged by infertility, irregular periods, premenstrual syndrome and post birth control syndrome, seed cycling is a growing trend that involves consuming flax and pumpkin seeds during the first half of the menstrual cycle and sunflower and sesame seeds during the second half to promote a healthy balance of estrogen and progesterone levels. These seeds are rich in essential fatty acids and dietary zinc. Additional research is needed to substantiate the efficacy of this practice.
Healthy proteins found in lean meats, organic soy, whey, unsalted nuts, nut butters, quinoa and nutritional yeast support a healthy gut microbiome, which plays a vital role in balanced hormones, insulin regulation and satiety. “Having protein alongside carbs also slows your absorption of carbohydrates, preventing craving-inducing blood sugar spikes,” explains Pelz. She also notes that protein contains the raw materials to build essential
hormones, including tryptophan and tyrosine, the latter being a direct precursor to thyroid hormones. Pelz recommends grass-fed beef, wild salmon, tofu and quinoa as her preferred protein sources.
The sugar habit can incite higher insulin levels, causing insulin resistance, which increases the risk of polycystic ovary syndrome, Type 2 diabetes and fatty liver disease. To overcome a sweet tooth, Pelz suggests taking a two-week sugar sabbatical (including maple syrup and honey) and replacing it with monk fruit, stevia or erythritol. For sweet treats, she prefers fiber-rich apples, kiwis and oranges.
According to Peischl, nuts, seeds, Greek yogurt and avocados can stabilize blood sugar and support neurotransmitter
production. Sweet potatoes and lentils offer high-quality, complex carbohydrates and fiber. Noting that the liver plays a crucial role in processing and detoxifying excess hormones, she recommends a small smoothie with berries, flaxseeds and a teaspoon of spirulina for liver support.
DeLong proposes snacking on blood sugar-friendly chia seed pudding with berries, apples with yogurt and peanut butter dip, veggies and hummus, or whole grain crackers with guacamole. She also advises controlling portions. “Taking your time when eating anything and staying present and mindful can help prevent snacks from turning into meals,” she counsels.
Maya Whitman is a regular contributor to Natural Awakenings.
YIELD: 12 BARS
1½ cup pitted dates, packed
½ cup almond butter
1 tsp vanilla extract
¼ tsp kosher salt
1 cup raw walnut pieces
½ cup chia seeds
½ cup hemp seeds
½ cup unsweetened, shredded coconut
½ cup non-dairy dark chocolate, chopped
⅓ cup raw cacao powder
Line a 9-by-9-inch baking pan with parchment paper.
In a food processor, pulse the dates until a thick paste forms. Add the almond butter, vanilla and salt and pulse again until thoroughly combined. Add the walnuts, chia seeds, hemp seeds, coconut, chocolate and cacao powder and pulse until thoroughly incorporated.
Using a spatula, press the mixture evenly into the prepared baking pan and freeze overnight.
Remove the pan from the freezer and cut the mixture into 12 bars. Place the bars in an airtight container and refrigerate for up to a week or freeze for up to three months.
Recipe from Eat Like a Girl courtesy of Dr. Mindy Pelz.
YIELD: 1 SERVING
1 cup low-fat Greek yogurt
2 Tbsp chia seeds
1 tsp vanilla extract
¼ cup pumpkin puree
1 Tbsp chopped pecans
In a bowl, combine the Greek yogurt, chia seeds and vanilla extract. Cover with a lid and refrigerate for at least two hours or overnight.
In a glass, layer the ingredients, starting with ½ cup of chia pudding, followed by ⅛ cup of pumpkin puree, ¼ cup chia pudding, ⅛ cup of pumpkin puree and ¼ cup of chia pudding. Top with chopped pecans.
Recipe courtesy of Holly DeLong.
YIELD: 1 SERVING
¾ cup whole-milk, plain Greek yogurt
3 tsp cacao nibs
¼ tsp cinnamon
½ medium-sized banana, sliced
1 Tbsp pumpkin seeds
½ cup raspberries
Top yogurt with all other ingredients and enjoy.
Recipe courtesy of Holly DeLong.
by Carrie Jackson
Hormone fluctuations are a natural part of every woman’s life. When balanced, hormones help regulate body functions, transmit vital messages through the bloodstream and provide essential tools during childbearing stages. However, a disruption in this balance can lead to a range of physical, mental and emotional symptoms, causing women to feel overwhelmed and uncentered. Fortunately, lifestyle changes, professional guidance and emotional support can help women achieve hormonal balance, manage their symptoms and embrace each stage of life with confidence and self-assurance.
Lorraine Maita, a New Jersey-based functional and integrative doctor specializing in bioidentical hormone replacement therapy and founder of The Feel Good Again
Institute, categorizes a woman’s hormonal stages as puberty, postpartum, perimenopause and postmenopause. “Each stage has its own unique characteristics and symptoms that women should be aware of,” she declares. “Because hormones affect mood, weight and energy, women must be prepared to balance their hormones as they ride these waves.”
Hormones surge during puberty and decline during perimenopause, and both phases have similar symptoms. “During these stages, it’s easy to make estrogen, but not easy to ovulate,” Maita says. “Your body is experiencing estrogen dominance, which can cause a number of symptoms including anxiety, irritability, impatience, insomnia, growth of the breasts, tender breasts, growth of the uterine lining, mood swings, spotting, and heavy, skipped or irregular periods.”
She explains that progesterone is needed to balance the symptoms of estrogen
dominance. “Estrogen is the hormone of energy and growth, and progesterone is the hormone of peace and calm. Whether estrogen is high, normal or low, if you don’t have enough progesterone to balance it, you may have some or all of these symptoms.”
In the postpartum stage, hormone levels that were high during pregnancy decrease significantly after giving birth. “A lot of women get postpartum depression after they have a baby,” Maita points out. “Prolactin levels increase while they’re breastfeeding and shift hormone balance, which can leave women feeling drained and anxious. Maternal demands, social isolation and general stress on the body can also contribute to depression.”
In menopause, both estrogen and progesterone levels drop, leading to a permanent cessation of the menstrual cycle and infertility. “Menopause can trigger a number of physical and emotional changes,” Maita remarks. “Women typically feel tired and irritable, gain weight, have trouble sleeping, struggle with poor memory and experience vaginal dryness. Some people can get neurological symptoms such as creepy crawly feelings. The microbiome changes, which can cause gas and bloating. A number of women experience depression and anxiety.”
Although hormonal changes can feel overwhelming, Maita believes that women can regain control by adopting a combination of lifestyle modifications and seeking medical guidance.
“Eating a fiber-rich diet keeps your bowels moving, flushes out toxins and helps to remove excess estrogen,” she explains. “If you’re not moving your bowels, you’re sitting on toxic waste that will get reabsorbed into the system. I recommend loading up on cruciferous vegetables like broccoli, kale, radishes and Brussels sprouts.”
Maita advises against exposure to pesticides, plastics and other chemicals in personal care and cleaning products, noting that these toxic substances mimic estrogen and exacerbate hormone swings. Cleaner alternatives can be found by visiting the Environmental Working Group’s Skin Deep database at EWG.org/skindeep.
Supplements can also help to minimize symptoms of hormone imbalance. Maita emphasizes that while lifestyle modifications should be prioritized, she will incorporate herbs into a patient’s treatment plan. “Chaste berry aids with ovulation in younger people, and black cohosh can help with hot flashes and mood. Magnesium is beneficial at any stage. It’s relaxing, can relieve muscle tension and headaches, and calms the nervous system. Melatonin is a very good antioxidant that can help with sleep, which is extremely important. Setting a soothing bedtime routine with lower light, while avoiding food and vigorous exercise, will help the body’s natural circadian rhythm,” she says.
Addressing symptoms before they become troublesome can significantly enhance women’s overall well-being. As explained by Anna Cabeca, a Dallas-based, triple-board-certified obstetrician-gynecologist, “Hormone imbalance can happen at any point, and we don’t want to wait for symptoms to cause unnecessary discomfort. Decreasing inflammation, improving insulin sensitivity and supporting healthy detoxification on a regular basis can set us up to better manage changes when they do occur.”
Stress, environmental factors and ovarian decline can contribute to hormone imbalances. Cabeca advises that managing cortisol levels
by increasing oxytocin is a crucial starting point. “If you’re just addressing the reproductive hormones and not looking higher up, you have a problem,” she says. “In the hierarchy of hormones, oxytocin is the most powerful. It’s a regenerative hormone that alkalizes the body, where cortisol is acidifying. Oxytocin is the hormone of longevity and has been shown to improve the immune system and increase muscle cell regeneration.”
Increasing oxytocin is more potent and effective than decreasing cortisol. Cabeca recommends a shift in perspective toward positivity rather than negativity, saying, “I encourage patients to do things that give them a spiritual lift and reflect on what playtime looks like for them. Getting out in nature, laughing, kissing, positive touch, playing with pets and spending time with good company and community can all boost oxytocin and produce those feel-good chemicals.”
While physical fluctuations may be the most noticeable, hormonal changes can also impact a woman’s mental and emotional well-being. According to Amy Wasserman, a psychiatric advanced practice nurse at Flourish Counseling & Wellness, in Chicago, “Variability in hormones plays a role in the synthesis of
neurotransmitters like serotonin, dopamine and GABA [gamma-aminobutyric acid]. So, when there are hormonal fluctuations, we are more likely to experience cognitive effects, which can manifest with various symptoms, including increased anxiety, sleep disturbances, panic attacks, irritability, sensitivity, depressed mood, low self-esteem, intrusive thinking and even suicidal ideation.”
Observing symptoms is a crucial first step to reducing their impact. Wasserman suggests journaling about patterns of physical and cognitive effects to enhance awareness of specific triggers. “Ask yourself, ‘What are the lifestyle or behavioral things I can modify to improve how I am feeling? What are techniques that have worked in the past?’” she proposes. “Physical movement, stretching and weight-bearing exercises are all essential for managing symptoms, particularly during the midlife transition when estrogen levels decline. Self-care is not just an option, but a necessity to ensure balanced mental health.”
Women can also find support and a sense of community by reaching out to others, which can often be free or low-cost. The Menopause Society recommends that employers provide support to perimenopausal women by providing more flexible
work hours and forming affinity groups to foster more open communication among colleagues. “Support groups can provide a sense of normalcy and validation,” says Wasserman. “Participants often feel more hopeful about the future as they hear stories of resilience, receive positive feedback and learn first-hand about various treatment options. The International Association for Premenstrual Disorders offers free support groups, and Postpartum Support International offers more than 50 free virtual support groups throughout the month.”
There is no shame in asking for professional help to manage disruptive mental health symptoms. “Therapy has been proven to be as effective as medication for treating many mental health conditions. Cognitive behavioral therapy, interpersonal therapy, and acceptance and commitment therapy can all help manage symptoms during reproductive changes. Depending on the individual’s history and the nature of their symptoms, eye movement desensitization and reprocessing, dialectical behavioral therapy, and exposure and response prevention may also be beneficial,” Wasserman says.
Prioritizing sleep and embracing acceptance
can also help ease hormonal transitions. “Restful sleep can significantly enhance mood and allow a woman to cope with changes she may feel she has little control over,” says Wasserman. “I encourage patients to practice mindfulness to acknowledge and accept the physical and cognitive changes, surrender to things out of their control and try to welcome peace and self-kindness with messages such as, ‘I meet this moment with grace’ or ‘I choose peace over perfection.’”
Maita notes that mindfulness and gratitude can help shift our overall well-being. “Gratitude has very powerful effects on calming the nervous system, which can help your immune and hormone systems. I love a technique called HeartMath, which is deep belly breathing while focusing on your heart and on someone, a place or something that you are deeply grateful for. We want to be in a calm state to weather these storms,” she advises.
Cabeca proposes that these life transitions are natural and serve as catalysts for spiritual growth and renewed purpose. “Instead of menopause, the Japanese use the term konenki, which translates to ‘second spring’. It’s a rebirth, not a disease,” she says. “We are energetic bodies, and that energy is best celebrated with grace and humor.”
Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.
by Carrie Jackson
With busy schedules and demands for their time coming from every direction, women often struggle to prioritize their own well-being. Anna Cabeca, a triple-board-certified obstetrician-gynecologist, says that dedicating just 10 minutes in the morning for self-care and gratitude can shift our physiology for the entire day. Here are her top recommendations.
• Gratitude, laughter and love are three quick ways to get an oxytocin dose in the morning. Before getting out of bed, identify something you are grateful for, somewhere you saw love the day before and something that made you laugh.
• Hydration is crucial for overall well-being. Keep a glass bottle of water by the bed. Additionally, begin each day with an alkalizing beverage such as mineral water or juices containing citric acid like lemon, lime and orange to reduce acidity and inflammation.
• Movement can diminish stress and help you find balance and positivity. Get outside and do an activity you enjoy like walking, stretching or dancing, even for a few minutes.
by Marlaina Donato
Hair loss among women can occur at any age for various reasons. However, 30 million Americans from 40 to 60 years old are affected by the most common form, female pattern hair loss (FPHL) or androgenetic alopecia. While it is considered normal to lose 50 to 100 hairs daily, individuals with FPHL notice excessive shedding of 125 or more, as well as an increasingly wider part, progressive thinning and reduced volume.
Because our society places so much emphasis on beauty and youth, hair loss can significantly impact a woman’s outlook and self-esteem. According to a 2023 study published in Dermatology Practical & Conceptual, people with FPHL are at a high risk of developing chronic stress, anxiety and depression.
Although FPHL is primarily inherited, the contributing causes are highly individual and can include a number of other factors such as thyroid disease, vitamin deficiencies, hormonal imbalances, life transitions (pregnancy, postpartum and menopause), polycystic ovary syndrome, stress, anxiety and the use of chemical-laden haircare products. Because of this complexity, there is no one-size-fits-all solution, but if left untreated, FPHL can lead to permanent hair loss.
While U.S. Food and Drug Administration-approved over-the-counter topical treatments like minoxidil (generic Rogaine) have shown promising results in promoting hair growth, several side effects, such as facial hair and irregular heartbeat, have been reported by the Mayo Clinic, prompting women to seek alternative options.
To that end, Dr. Mark J. Tager, author of Feed Your Skin Right: Your Personalized Nutrition Plan for Radiant Beauty, offers hope, affirming, “Once the root cause is identified—whether it’s a hormonal imbalance, thyroid dysfunction, chronic stress or a nutrient deficiency—hair regrowth is absolutely possible.”
“Hair is not essential for survival, so when something is off internally, the body prioritizes vital organs, leaving hair follicles undernourished and struggling to stay in the growth phase,” explains Tager. “At its core, hair loss is just the body’s way of asking for balance.”
When it comes to hair-supportive supplements, separating fact from hype can be challenging, but the popular supplement Nutrafol has demonstrated promising results. A 2022 study published in the Journal of Clinical and Aesthetic Dermatology evaluated the effectiveness of Nutrafol on male and female pattern baldness. Of the 51 participating premenopausal women with mild-to-moderate hair loss, 79.5 percent experienced significant improvements after 24 weeks of taking a daily Nutrafol women’s formula that contained amino acids, collagen, herbs and vitamins. Researchers concluded that the nutraceutical was effective in improving visible hair growth, volume, thickness, fullness and coverage with less noticeable hair shedding.
To restore the hair’s glory, Cleveland Clinic dermatologist Dr. Shilpi Khetarpal recommends taking a balanced multivitamin every day. Vitamin C promotes collagen production and can
help individuals mitigate stress and the elevated cortisol levels that follow. Excessive cortisol promotes inflammation, which can disrupt cell signaling in hair follicles and cause an imbalance between estrogen and testosterone.
“Adequate levels of ferritin, the body’s stored form of iron, are crucial for healthy hair growth. Without enough iron, hair follicles struggle to stay in the anagen (growth) phase, leading to increased shedding and slow regrowth,” says Tager, adding, “Inositol, a natural sugar found in a number of forms, can help regulate hormone levels, most notably dampening the androgens that lead to hair loss.”
According to Jolene Hart, a certified health coach and author of Eat Pretty, maintaining good gut health and nutrient absorption are essential for achieving healthy hair. She notes that tahini, shellfish, spinach, beans and pastured eggs are excellent iron sources, especially when paired with vitamin C for enhanced absorption.
Hart also champions the importance of protein, asserting, “If your hair is breaking easily, growing slowly or looking thin, check on your intake of protein, the number one dietary must-have for healthy hair, as it’s the building block of keratin protein, which gives structure to each hair shaft.”
For those that are not allergic, Hart recommends nettle tea due to its anti-inflammatory properties and the presence of micronutrients like silica that support strong hair. Nettle tea also has the ability to block dihydrotestosterone (DHT), a hormone that can contribute to hair loss.
A small study published in the peer-reviewed journal Cannabis examined the effects of a topical hemp-oil formulation containing approximately three to four milligrams of cannabidiol and minimal amounts of other
cannabinoids on 35 adults with patterned hair loss. Over the course of six months, all of the participants experienced some regrowth. On average, there was a statistically significant 93.5 percent increase in hair density. Notably, no adverse effects were reported during the treatment period.
Rosemary oil massaged into the scalp is an age-old practice gaining renewed attention for rejuvenating tired hair follicles. Trina Felber, a clean beauty and health specialist and author of Beauty’s Dirty Secret, recommends mixing a few drops of rosemary essential oil with a carrier oil like jojoba or argan oil and massaging it into the scalp. After 30 minutes, the mixture can be rinsed out.
Felber also recommends applying fresh aloe vera gel directly to the scalp and leaving it on for 20 to 30 minutes before rinsing with lukewarm water. Alternatively, castor oil can be applied overnight, as it contains ricinoleic acid, a natural compound that supports hair follicle health and enhances scalp circulation.
Felber cautions, “If you’re still using toxic shampoos, endocrine-disrupting hair products and exposing your scalp to chemicals, you’re working against your body, rather than with it.” Her “dirty” list includes
two culprits: parabens, which are preservatives that mimic estrogen in the body, leading to hormone imbalances and hair thinning; and phthalates, often labeled as “fragrance” or “parfum”, which are known endocrine disruptors linked to hormonal imbalances that can contribute to hair loss and even metabolic dysfunction.
Marlaina Donato, an author, painter and composer, can be reached at WildflowersAndWoodSmoke.com.
by Carrie Jackson
Pilates is a versatile and popular exercise that emphasizes core strength and flexibility. Originating in 1925 with Joseph and Clara Pilates’ first studio, its methods have evolved to adapt to modern lifestyles. Whether practiced in person with an instructor or virtually with the guidance of an online video or app, Pilates remains rooted in holistic wellness.
Angela Pawlicki, owner of Amplified Pilates Center, in Chicago, notes that Pilates benefits the mind, body and spirit. Connecting these attributes is one of its core principles. “An hour for self-care in a safe and friendly space while moving the body has a huge impact on your total wellness,” she explains.
“We teach clients how to breathe through uncomfortable moments and focus on precision and form instead of just the burn. Pilates builds strength, posture, range of motion and stability, which are key aspects of physical health. The mindfulness, intention and breathwork during Pilates can also help calm the nervous system.”
A Pilates workout combines stimulation and serenity, providing a deep emotional boost. “Mental wellness is found in both the uncomfortable and joyful aspects of Pilates,” says Pawlicki. “The music is in the background so clients are not just moving to the beat, but rather focusing on their bodies and movements. They also find time
to quiet the mind of outside thoughts and focus on being mindfully present to how their body moves.”
The variations in Pilates make it accessible to almost everyone. Pawlicki’s clients range from 13 to 93 years old at all fitness levels. “A number of our clients are just looking to be healthy, both physically and mentally. We also see athletes, women who are pregnant or in postpartum, and people healing from injuries such as knee or hip replacements and spinal surgeries,” she points out. “While the basic Pilates apparatuses have remained largely unchanged over the years, the teaching principles have evolved to address the wear and tear our bodies experience from cell phones, computers and seated jobs.”
In recent years, teaching methods have expanded to include group, private, online and hybrid classes that cater to different interests, abilities, goals and schedules. “Online and virtual classes are a great way to bring Pilates to people that do not have access to it in person, or whose personal commitments do not allow them to attend a class,” Pawlicki says. “This also lets them pause and replay a specific section, which they wouldn’t be able to do in a class.”
Pilates apps offer convenient options for busy individuals. Better Me (BetterMe. world) serves as a comprehensive tracker, allowing users to also record their steps and food intake. Pilatesology (Pilatesology.com) is designed for beginners, offering progressive exercises to help them learn the basics without feeling overwhelmed. B the Method (BTheMethod.com) caters to those seeking home workouts with minimal equipment, offering options for light dumbbells.
Jesse Masche, co-owner of East Side Pilates, in Milwaukee, uses Pilates to create a community where strength, empowerment and holistic wellness converge. Noting that it is a reliable and versatile exercise for longterm well-being, she states, “Pilates focuses on building core strength, which supports a healthier spine. This leads to increased flexibility and mobility as you age, which can improve your balance and reduce the risk of falls.”
While trends like wall Pilates and aqua Pilates gain traction on social media, Masche believes that exercises on traditional equipment, such as the reformer, offer the most efficient way to reap the benefits. “Aqua Pilates can provide a soothing atmosphere, but I don’t necessarily think the rewards are the same,” she says. “The reformer is a support system—like a third muscle—to help you utilize the correct muscles for each exer cise. The springs hold you up, allowing you to get in the correct position. It also gives you valuable feedback on which muscles you’re engaging.”
The springs on the reformer, chair or tower apparatus can be adjusted based on individ ual goals. “A beginner may use more spring for support, allowing them to fully engage their entire body and lengthen into the ex ercise,” Masche suggests. “As they advance, they may decrease the spring to support their own body weight more. Or, they can make it stronger, challenging themselves to resist and engage the spring, stimulating muscle activation. It all depends on their fo cus and what they want to accomplish.”
Carrie Jackson, a Chicago-based free lance writer and frequent contributor to Natural Awakenings, can be reached at CarrieJacksonWrites.com.
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
When an older dog loses its usual appetite, it could be a sign of underlying health issues like sore teeth or memory loss. A 2022 study published in Topics in Companion Animal Medicine revealed that reduced eating in older dogs can lead to muscle loss, fatigue and an increased susceptibility to illness. Understanding and managing an elderly dog’s appetite is crucial for their longevity and overall well-being.
According to the Journal of the American Animal Hospital Association, senior dogs often stop eating because they are sick or in pain. A wide variety of conditions can diminish their appetite.
• Dental issues, such as gum infections, decayed teeth or broken molars, can make chewing painful. Dogs experiencing oral discomfort may avoid eating altogether, especially if their food is hard or dry.
• Kidney disease, a common condition in older dogs, often leads to nausea and a decreased appetite, prompting them to drink more water, lose weight and feel tired.
• Liver disease can further reduce appetite by causing vomiting, jaundice and overall weakness.
• Bloating, diarrhea or acid reflux may dissuade dogs from enjoying their usual meals.
• Cognitive dysfunction syndrome, similar to dementia in humans, can cause
confusion and behavioral changes, thereby disrupting their eating habits.
• Joint pain from arthritis can make it difficult for a dog to bend down to eat, leading to reduced food intake.
• Stress and anxiety trigger the release of cortisol and other hunger-suppressing hormones. According to holistic pet health coach and senior dog expert Sandy Reynolds, these hormones can create a vicious cycle where stress reduces appetite, which, in turn, negatively impacts gut health, further diminishing a dog’s interest in food.
Enhancing the smell and taste of food can motivate a senior dog to eat. Reynolds suggests adding warm water, bone broth or other liquids to a dog’s meal to improve flavor and make chewing easier. Bone broth provides essential nutrients, while probiotic-rich goat’s milk or kefir supports digestion. Gut health is pivotal, as a healthy digestive system can improve appetite.
Reynolds also recommends green tripe because it has natural enzymes and good bacteria, as well as scrambled eggs for high-quality protein and healthy fats. Soothing herbs like slippery elm and
Understanding and managing an elderly dog’s appetite is crucial for their longevity and overall well-being.
marshmallow root can also alleviate digestive discomfort, making mealtimes more enjoyable.
For brain health, Reynolds suggests incorporating calming ingredients into a dog’s diet such as cannabidiol (CBD) oil, chamomile, valerian root or concentrated liquid extracts made from medicinal mushrooms like reishi and chaga. “Using a PEMF [pulsed electromagnetic field] mat can also work wonders in calming the senior dog and encouraging them to eat,” she adds.
Environmental factors also play a role in appetite. Maintaining a regular routine and feeding dogs in a calm, quiet setting can contribute to their sense of safety. Occasional hand feeding can reassure and encourage them to eat. Reynolds recommends trying white noise machines, calming essential oils or pheromone diffusers to reduce anxiety during mealtime.
A brief loss of appetite is generally not cause for concern. However, pet parents should look for signs of a more serious issue, which would require immediate veterinary intervention. “If a senior dog hasn’t eaten for more than 24 to 48 hours, seems very sick or has eaten something harmful, don’t wait to get help,” Reynolds advises. Other concerning symptoms include rapid weight loss, vomiting, diarrhea, lethargy and dehydration.
“Whenever a senior dog is not eating or drinking, try offering water with a splash of goat’s milk or low-sodium chicken broth,” she suggests. Keeping a journal of eating patterns and symptoms can help veterinarians identify underlying issues and recommend suitable treatments.
Holistic methods can complement traditional veterinary medicine and support recovery, but they cannot replace life-saving treatments. “When caring for a senior dog, it’s not about choosing one over the other—it’s about combining the strengths of both,” Reynolds explains.
A holistic approach might include a fresh, whole-food diet tailored to a senior dog’s needs, supplemented with medicinal
mushrooms, CBD oil and herbal blends to boost the immune system, reduce inflammation and support organ function. Supplements like omega-3 fatty acids contribute to joint health, while probiotics aid digestion.
Pain management is another area where holistic care can be of assistance. “A mix of regular and holistic therapies helps keep senior dogs comfortable without just using medications,” Reynolds shares. While non-steroidal, anti-inflammatory drugs can alleviate arthritis symptoms, undenatured type II collagen, turmeric and herbal supplements can support joint health over time.
Ruth Roberts is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.
for the
Peaceful Pause is a Holistic
Space Where Every Woman Can Heal, Grow and Thrive
by Marlaina Donato
Connections between women and the Earth’s natural rhythms ran deep in ancient civilizations and spiritual traditions worldwide. Women held important roles in agriculture, cultivating the soil and grinding grain. From the village herbalist that brewed roots for ailing townspeople to the Victorian ladies that used floriography (the language of flowers) to convey unspoken sentiments, women’s intimate connection with nature spans millennia. These cultural threads continue to influence our folklore and fairy tales, as well as our reverence for Mother Nature.
When environmental activist Julia “Butterfly” Hill climbed an ancient redwood tree in 1997 to protest the clear-cutting of old-growth forests, she had no intention of living in the forest canopy for two years. This harrowing act of activism not only forged a life-altering relationship with the elements and her inner wilderness, but also inspired a global mission to encourage others to care for the planet in small ways.
The rest of us don’t have to live in a tree to contribute to the environment, but we can begin by repairing our estrangement from Mother Earth. Despite efforts to live sustainably, that innate, energetic umbilical cord connecting us to the natural world has been severed for too many of us. We go days and weeks without sunlight on our skin or sand between our toes. Spending time outdoors has become a forgotten necessity, and we are paying the price
for this alienation between Gaia and our physical bodies.
Taking time to walk the dog, plant a patio flower garden, play on the swings with the grandkids or enjoy a morning coffee on the deck are all simple ways to tap into Mother Nature’s restorative benefits. Planning a camping trip, attending a plant identification workshop or taking
lunch breaks outside can have profound effects on our neurotransmitters, hormonal rhythms and morale. Reestablishing this connection enables us to remember our ancient roots, which, in turn, nourishes a brighter tomorrow.
Marlaina Donato, an author, painter and composer can be reached at WildflowersAndWoodSmoke.com.
To place a calendar/ongoing/classified event, email content to MsTracy@MidlandsNA.com. Entries must adhere to our guidelines and be submitted by May 10 (for June issue). Call ahead before attending events to avoid any cancellations or changes.
THURSDAY, MAY 1 –
SATURDAY, MAY 31
Shoe Drive Fundraiser–24-hour drop off. Keep the Midlands Beautiful (KMB) is having its annual shoe drive fundraiser through May 31 to help raise funds to support its mission to engage, inspire and educate the Midlands to invest in our community through litter prevention, recycling and beautification. Drop off new or gently worn shoes at KMB’s office, 1305 Augusta Rd, W Columbia. Info: 803-733-1139, KeepTheMidlandsBeautiful.org.
Finn Shoe Sale–10am-5pm. This is a sale for the true shoe Finnatic. With more than 25 years’ experience in the footwear market, Finn Comfort provides anatomically molded and ergonomically designed shoes that make every step effortlessly light and comfortable. Save $25 per pair on in-stock and special-order Finn shoes. Foot Savi, 7001 St Andrews Rd, Columbia. Info: 803-781-1230.
SATURDAY, MAY 3
Mother’s Day Brunch–10:30am-1:30pm. Sit back, relax and enjoy an exquisite brunch experience with Clarrisa’s Kitchen and Catering. Come and enjoy live music, a brunch buffet, mimosas and sangrias. Cost: $45 per person. JC Legacy Event Center, 7713 St Andrews Rd, Columbia. Info: 803-741-4985.
THURSDAY, MAY 15
Bees & Blossoms Annual Fundraiser–610pm. The Living Wright Foundation’s mission is to combat food insecurity in the Midlands by providing local, organic produce in food deserts and workshop permaculture practices for the public. Sponsorship opportunities are available. The Hall at Dupre Catering and Events, 320 Senate St, Columbia. Cost: $75 per person. Info: Call Annette Briggs at 803-309-2101 or visit LivingWrightFoundation.org.
SATURDAY, MAY 17
Heart and Sole Five Miler Race–7-10am. Lexington Medical Center is sponsoring this women-only event featuring a 5-mile run/ walk and a 3-mile fitness walk that begins and ends at Gills Creek Memorial Park in the city of Forest Acres. Cost: $35 per person; group rate discount: $30. Gills Creek Memorial Park, 24 Forest Lake Pl, Columbia. Info/register: HeartAndSoleRun.com.
Arboretum Open House –1-4pm. Every third Sunday. Come and enjoy a nature walk through the W. Gordon Belser Arboretum, a wildlife preserve in the heart of Columbia. Pets are not permitted. Pathways are natural and pass through hilly terrain. Restroom facilities are not available. Free admission. W. Gordon Belser Arboretum, 4080 Bloomwood Rd, Columbia. Info: Arboretu@ mailbox.sc.edu.
Virtual Healthy Living Support Group –7pm. Every third Sunday. Virtual support group via Zoom. Uplift, support and encourage one another while making necessary changes for better health and wellness. Info/ register: Contact Ms. Tracy at 839-228-1158 or OriginalOriginshw@gmail.com.
Grief Support Group –1-2pm. Every second and fourth Monday. Connect with others that have experienced loss and the challenges that living with grief brings. Free. Leeza’s Care Connection, 201 St Andrews Rd, Columbia. Info: 803-888-7525, LeezasCareConnection.org.
Survivors of Suicide Loss (SOS) –7-8:30pm. Every first Tuesday of the month. This is a peer-led group, not a place for someone that is in crisis of suicide. If you are in crisis, call or text 988 or text TALK to 741741. Westminster Presbyterian Church, 1715 Broad River Rd, Columbia. Info: 803-622-1512, SOSColumbiaSC@gmail.com.
Early-Stage Dementia Support Group–12pm. Every third Thursday. In-person and virtual. This group is for caregivers and families adjusting to a new diagnosis of some form of dementia. Free. Leeza’s Care Connection, 201 St Andrews Rd, Columbia. Info: 803-888-7525, LeezasCareConnection.org.
Art W/ Coping of Loss–6:30-8pm. Every fourth Thursday. Dr. Delores Gulledge teaches to use art as medicine when dealing with loss and grief. No experience required. Free. Leeza’s Care Connection, 201 St Andrews Rd, Columbia. Info: 803-888-7525, LeezasCareConnection.org.
Palmetto Trivia–7-9pm. Every Thursday. Teams compete for prizes awarded to the top three finishers. Trivia takes place outside in pleasant weather and moves indoors to the Bierkeller hall during inclement conditions. Free parking is available in the deck on Canalside Street. The Bierkeller, 600 Canalside St, Ste 1009, Columbia. Info/cost: BierkellerColumbia.com.
Thursday Night Jazz Party–8-11pm. Every Thursday. The Aristocrat hosts a Thursday Night Jazz Party featuring various artists and musicians. Guest musicians welcome to join in. Free admission. The Aristocrat, 1001 Washington St, Columbia. Info: ExperienceColumbiaSC.com/event/jazzparty-at-the-aristocrat/68104.
B.I.O.M.G.–10-10:40am. Every Saturday. Join The Village parent support group virtually. This support group is for all parents. Being a parent can be challenging. You have a village to help you maneuver through tough times. Free. Info: Contact Rashika “Ro” Davis at 803550-9837 or BlackIceomg@gmail.com.
To love oneself is the beginning of a lifelong romance.
—Oscar Wilde
Calendar
Three-Month Planner
Columbia Black Expo–10am-5pm. Experience a day filled with enriching talks, cultural exhibitions, and a showcase of business excellence. Come, be inspired, network and shop with local vendors. South Carolina State Fairgrounds, 1200 Rosewood Dr, Columbia. Cost/info: 803-254-6404, BlackExpoSouth.com. Men's Health June
Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, call 839-228-1158 or email MsTracy@MidlandsNA.com.
GARNER’S NATURAL LIFE
4840 Forest Dr, Ste 15-A, Columbia Trenholm Plaza, in Forest Acres 803-454-7700 • GarnersNaturalLife.com
Improve your level of stress, depression and mood with natural products from a locally owned family business. Our knowledgeable staff will guide you using aromatherapy for pain, anxiety, energy enhancement and more. We carry several brands of essential oils, including doTERRA. See ad, back page.
DOWDY RUDOLPH CHIROPRACTIC
LLC
Dr. Dowdy Rudolph, DC 1444 Barnwell St, Columbia 803-376-6293 • DowdyRudolphChiro.com
Dr. Gerald Rudolph, DC, focuses on finding the root cause of your problems and not just treating your pain. He utilizes digital X-rays to help diagnose problems, spinal adjustments to stimulate proper movement of spinal and extremity joints, active therapeutic movement exercises to correct movement disorders, and spinal decompression to help relieve numbness and tingling down your arms and legs. Dowdy Rudolph Chiropractic also offers a state-of-theart full-body lounge hydromassage table that can help you feel more rejuvenated and relaxed. See ad, page 8.
SPRING RAIN HYDROTHERAPY
Linda Salyer
120 Kaminer Way Pkwy, Ste H, Columbia 803-361-2620 • LSalyer@ymail.com
All disease begins in the colon. Constipation; slow, sluggish bowel; gas and bloating? A colonic will help to rid you of these problems. Colonics promote good digestion, help speed metabolism, help lower cholesterol, and help relieve joint pain. Linda Salyer is IACN certified and a retired nurse. Saturday appointments available with an additional small convenience fee. See ad, page 15.
PEACEFUL PAUSE HEALING
Malai Roper
803-814-4001
Hello@PeacefulPauseHealing.com
PeacefulPauseHealing.com
Malai is a holistic wellness practitioner specializing in Reiki, Ayurvedic wellness and Eastern massage. She creates personalized healing experiences that support women in reconnecting with their bodies, restoring balance and nurturing their inner peace. Her approach blends ancient wisdom with modern practices. She offers a safe, sacred space for women to pause, release and realign. Are you ready to prioritize yourself? Book your healing consultation today and take the first step toward your personalized wellness journey. In-person and virtual sessions are available. See ad, page 27.
PRIMERICA FINANCIAL ADVISOR
Hannah Tucker
803-427-8742
HannahTucker@Primerica.com TherealHowMoneyWorks.com/us/ teamtucker
True wellness is not just physical—it includes financial peace of mind. Hannah Tucker helps individuals and families create stress-free financial plans that promote security, stability and long-term wealth. Through free consultations and financial plans, Hannah provides guidance on eliminating debt, protecting your income, growing your assets, and planning for a secure retirement—without financial strain. A solid financial foundation leads to a healthier, more balanced life. Let us create a plan that supports your overall well-being. Call Hannah to book your free consultation and unlock your path to wealth, peace and financial independence.
FOOT SAVI
7001 St Andrews Rd, Ste A Certified Board Pedorthist and Brace Specialist
803-781-1230 • FootSavi.com
With more than 30-plus years in the footcare/footwear industry, Sion Owen helps with a variety of issues, including gait analysis, foot assessments, custom orthotics, bracing and compression therapy, plantar fascia pain, neuropathy and fitting for therapeutic shoes for patients with diabetes, arthritis, painful bunions, callouses and hammer toes. Call to schedule an appointment! See ad, page 27.
ESNTL HEADSHOTS
Michael Woodland 1421 Calhoun St, Columbia 803-237-2536 • Michael@ESNTLHeadshots. com ESNTLHeadshots.com
Make a powerful first impression with ESNTL Headshots. ESNTL Headshots, the Midlands’ leader in professional photography, captures images that define your success. We specialize in corporate headshots and branding photography. Our corporate headshots provide polished, professional images for executives, teams and company profiles. Our branding photography provides dynamic shots for entrepreneurs, showcasing your personality and elevating your brand. We have options to bring the studio to you, delivering high-quality images that leave a lasting impact. Book today to level up your success.
ABOUT YOUR HEALTH INC
120 Kaminer Way Pkwy, Ste J, Columbia 803-798-8687 • AboutYourHealthSC.com
About Your Health Inc’s main focus is health education and health-enhancing services, including One-on-One Nutritional Counseling, Live/Dry Blood Cell Observation, Mild Hyperbaric Chamber, Ozone Therapies, Thermography, Aqua-chi Footbath, Far Infrared Sauna and more. They also carry hard-to-find natural, organic, wholefood nutritional supplements and products. See ad, page 25.
Tracy R. Jacox • 839-228-1158 OriginalOriginshw@gmail.com OriginalOriginshw.com
Ms. Tracy has over 30 years of experience in the medical field. The mission of Original Origins Health and Wellness is to educate, equip and empower the community to adopt a predominately whole food, plant-based lifestyle, which will improve and optimize your quality of life, health and wellness while preventing, delaying, reversing or eliminating chronic illnesses. Original Origins can assist you with maximizing your health and wellness holistically! Our wide range of services include health coach partnering, comprehensive health evaluations, comprehensive cooking experiences, and a comprehensive kitchen evaluation. Your health is your wealth!
Donna Mack
803-766-4913
PositiveProjectionsllc@gmail.com
PositiveProjectionsllc.com
Donna Mack and her team bring over 30 years of combined experience in offering health and wellness classes. Our courses are designed to empower participants to live their healthiest and happiest lives as they age. We’ve seen firsthand how gaining greater understanding of health impacts and making simple changes in lifestyles can lead to real healing. We offer a signature Healthy Body Health class to provide you with an “owner’s manual” for your body, offering practical tools and a personalized plan to help you take charge of maintaining your health for a lifetime. Call to make an appointment today.
SPHINX PAW
3400 Two Notch Rd, Columbia 803-754-3922
SphinxPaw.com
Discover a haven for holistic well-being at Sphinx Paw. Sphinx Paw has been at the forefront of healing in the Columbia area since 2007. We offer a diverse selection of herbs, books, candles and incense to support natural detoxification, personal healing and spiritual growth. Embrace your wellness journey with our thoughtfully chosen products and expert guidance. Our distinctive resources promote holistic self-care, natural detoxification, weight loss, personal healing, and spiritual growth throughout all phases of life. Sphinx Paw has everything you need to support you in a life of health excellence and well-being.
EXPECT WELLNESS
Dr. Rachel Hall 130 Suber Rd, Columbia 803-796-1702 • DrRachelHall.com reception@drrachelhall.com
Find us on Facebook for great health tips. Integrative/Holistic medicine consults for anyone wanting to approach their health more naturally. Dr. Rachel Hall is board certified in both family medicine and integrative holistic medicine. Together we will focus on finding the root of the problem, not just treating symptoms. Call today for a consult if you are looking to achieve balance. In-house diagnostic labs and therapies. See ad, page 17.
Healing Minster at Springhill AtONEment Center 803-447-6499
Joy has more than 30 years of experience in energy and bodywork. She teaches Reiki, Touch for Health, Meditation, Yoga, Ayurveda and A Course in Miracles. Joy welcomes and sees clients who are ready to shed guilt and limitations in favor of forgiveness and freedom. One hundred acres of trees surround this pristine location for healing at Springhill AtONEment Center. Nature walks and fireside gatherings available. Contact Joy at 803-447-6499.
JAN SHAW PERSONAL TRAINING & MASSAGE
(MAS1935)
806 12th St, West Columbia 803-360-7895 • JanShawHealth.com
Jan Shaw has many years of experience in exercise physiology and massage. She specializes in the John F. Barnes method of Myofascial Release Therapy; holds an M.S. in Exercise Science; has worked in rehab medicine for 10 years re-training patients with a myriad of physical injuries; and is skilled in MFR 1, 2, Unwinding, SES and Cervicothoracic. Whatever your needs, Shaw has the education and experience to help you.
PROSPER AND THRIVE PELVIC HEALTH AND WELLNESS
Dr. Kelsey Stegall
120 Sparkleberry Crossing Rd, Columbia 803-250-1836
Kelsey@ProsperAndThrive.co ProsperAndThrive.co
Dr. Kelsey Stegall is a Board-Certified Clinical Specialist in Women’s Health Physical Therapy. Pelvic floor therapy strengthens muscles supporting the bladder, bowels and reproductive organs in men and women. Dr. Kelsey assists men and women in improving bladder and bowel control, as well as enhancing sexual function. Her therapy techniques help women improve recovery after childbirth and gynecological procedures, and she also assists men in improving recovery after prostate surgery and men with pelvic pain and dysfunction. You deserve a life that is leakage- and pain-free during exercise and intimacy. Book a consultation with Dr. Kelsey to discuss how you can experience a patient-centered, full-body approach to true wellness and reclaim your life.
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LUVEVA AESTHETICS SPA
Eva Rigney, RN
Certified Esthetician 630-17 Promenade Pl, Ste 401, Columbia LuvevaSpa.GlossGenius.com
Eva Rigney is an Aesthetic Nurse and an Army Veteran. She has been in the medical field for more than 20 years and focuses on her lifelong passion of skin care. She incorporates updated and newest innovations in esthetics, such as permanent makeup (PMU), including 3D areola, Botox and more. She enjoys providing facial and body treatments, along with advanced techniques. She shares her knowledge on skin care, and assists with recommendations of the Luveva skin care line. “My goal is to help everyone achieve revitalized healthy skin,” she says. See ad, page 5.
CELTIC WISDOM CENTER
Edwina@CelticWisdomCenter.com CelticWisdomCenter.com
The Celtic Wisdom Center is an eco-spiritual church embracing Celtic worship, contemplative practices, and spiritual direction. Through unique offerings like wander walks and forest bathing, we believe that connecting with the divine through nature and working with Earth’s ecology promotes a healthier environment. At the Celtic Wisdom Center, the timeless wisdom of the Celtic spiritual heritage meets the dynamic energy of modern life. This is a sacred and safe space where individuals can explore their spiritual path, deepen their connection to the divine, work for the natural environment, and find a supportive community dedicated to holistic living. All are welcome.
GARNER’S NATURAL LIFE
4840 Forest Dr, Ste 15a, Columbia 803-454-7700 GarnersNaturalLife.com
At Garner’s Natural Life, we offer the purest, most innovative high-quality natural products. With more than 130 collective years of wellness experience! Allows us to encourage your healthy choices. See ad, back page.
What the world needs is more women who have quit fearing themselves and started trusting themselves.
—Glennon Doyle
