Strong, Centered and Whole Women That Inspire Us To Thrive
Pelvic Power
Restoring Strength, Function and Confidence
More Than Soup Lentils as a Modern Wellness Staple
Hormone Replacement Therapy (HRT)
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“I feel like a new woman in ALL areas of my life! I have a new and “much” improved attitude toward life, eating healthy, and exercise. Why did I wait so long to come here?”
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Redefining Strength Within
As we move through the rhythms of our daily lives, the world asks much of us—our time, our attention, our energy. It’s easy to be pulled in many directions and to measure our strength by how much we can carry or how quickly we can respond. This month’s theme invites a different perspective to gently redefine what it means to be strong, centered and whole.
True strength isn’t always visible. It often shows up in quieter ways—in the pause before reacting, in the decision to rest, in the courage to listen inward. Being centered doesn’t require perfection or control. Instead, it asks for presence. It calls us back to ourselves, again and again, no matter how far we may have drifted. And wholeness is not something we achieve once and for all, but something we gradually cultivate by honoring every part of who we are.
In this issue, we explore the many pathways that support this kind of integrated well-being. From practices that ground the body and calm the mind to stories that remind us we’re not alone in our journey. Each page is an invitation to reconnect with ourselves, with each other and with what truly matters. Our local wellness community offers thoughtful, accessible ways to support that journey and meets people where they are with compassion and care.
What stands out most is the reminder that we don’t have to do it all and we don’t have to do it alone. There is strength in asking for support. There is balance in setting boundaries. There is wholeness in embracing both our resilience and our vulnerability.
As you spend time with this issue, we invite you to notice what resonates. Perhaps it’s a small shift in perspective, a new practice to explore or simply a moment of recognition. Where you are right now is a valid starting place.
Thank you for being part of this community—for showing up, for seeking, for growing. May you find your own steady center and may that connection guide you toward a deeper sense of strength and wholeness in the days ahead.
“With gratitude,
Daralyn and Scott
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5Rhythms is a movement meditation practice developed by Gabrielle Roth in the late 1970s. It combines elements of shamanic, ecstatic, mystical and Eastern philosophy, along with influences from Gestalt therapy, a humanistic form of psychotherapy. The practice is founded on the belief that everything is energy, moving in waves, patterns and rhythms. Roth described 5Rhythms as the connection of body, heart, mind and spirit. By moving the body, practitioners aim to quiet the mind and access deeper states of awareness and creativity.
The five rhythms of the practice correspond to different movements and emotional states, danced in a specific sequence: flowing represents grounding and being; staccato signifies clarity and direction; chaos encourages release and transformation; lyrical conveys lightness and joy; stillness brings integration and peace.
5Rhythms participants move through the five rhythms in 60 or 90 minutes. There is no set choreography; individuals are encouraged to move intuitively while barefoot in response to music that reflects the energy of each rhythm.
Dark Chocolate Linked to Slower Aging
Research conducted in 2025 by King’s College London and published in Aging reveals a connection between dark chocolate and slower aging. Theobromine, a natural cocoa compound and alkaloid, regulates gene activity and was found in higher levels in the blood of individuals that appeared biologically younger than their chronological age.
Analyzing data from more than 1,600 European adults, researchers estimated the participants’ biological age using two methods: assessing DNA changes that indicate the pace of aging; and measuring telomeres, the protective structures at the end of chromosomes that shorten as we age. The researchers caution that increased consumption of dark chocolate is not a shortcut to a longer life. Further research is needed to understand theobromine’s interaction with the body and its impact on aging.
Handy Heart-Risk Calculator
Heart disease is the leading cause of death in the United States, and nearly everyone that experiences a heart attack, stroke or heart failure has at least one risk factor. The American Heart Association offers a free tool called PREVENT to estimate 10-year and 30-year cardiovascular disease (CVD) risk for people aged 30 to 79 without known CVD. Validated in a 2025 study published in the Journal of the American College of Cardiology, the tool’s algorithms are based on 10 years of data from more than 6.5 million Americans without known CVD. It is the first tool to combine cardiovascular, kidney and metabolic health measures. To access the calculator, visit professional.heart.org/en/guidelines-and-statements/ prevent-calculator.
The calculator aims to promote earlier consultation between doctors and patients when higher risk is detected. These conversations can lead to lifestyle changes in diet, sleep quality and stress, alongside treatment, to reduce CVD risk.
Cognitive Benefits of Caffeine
A study published in JAMA reports that caffeine protects against dementia and other forms of cognitive decline. The research followed nearly 132,000 American adults for up to 43 years, analyzing the effect of coffee and tea consumption on dementia risk and cognitive performance. Participants were free of cancer, Parkinson’s disease and dementia at the start of the study. After adjusting for demographic, lifestyle and health-related factors, a higher intake of caffeinated coffee significantly reduced dementia risk.
Those consuming the most caffeinated coffee had an 18 percent lower dementia risk than those consuming the least. Higher caffeinated coffee intake also correlated with a lower likelihood of self-reported cognitive decline and modestly better performance on objective cognitive tests. Tea consumption showed similar patterns, while decaffeinated coffee did not reduce dementia risk or improve cognitive outcomes. The strongest effects were seen with moderate intake, about two to three cups of caffeinated coffee or one to two cups of tea daily.
Participants were drawn from the Nurses’ Health Study (started in 1976) and the Health Professionals Follow-up Study (started in 1986), two of the largest, long-running U.S. studies investigating risk factors for chronic disease.
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Night-Vision Contact Lenses
Humans have poor vision in the dark because we lack the reflective, mirror-like layer behind the retina that enhances lowlight vision in animals like cats, dogs and owls. To address this, night-vision goggles were invented. A new study in the journal Cell reports that Chinese scientists have developed contact lenses that enable people to see beyond the visible light range and perceive near-infrared light even in the dark.
The lenses were tested on mice and humans. Human participants were able to distinguish spatial details (shapes/locations), temporal information (flickering/movement) and multiple near-infrared colors (red, blue, green) simultaneously without the need for bulky powered equipment. This technology could be used in rescue missions, medical procedures, law enforcement and military operations.
Solar-Powered Hydrogen Reactor
Hydrogen fuel production usually requires large amounts of energy, making it cost-prohibitive. A paper published in Frontiers in Science outlines key discoveries in photosynthesis and photocatalyst sheets for splitting water into hydrogen and oxygen using solar power. It reports near-perfect conversion of photocatalytic water splitting using ultraviolet light and the potential for scaling to a large outdoor prototype panel reactor system.
The processes remain experimental and will need further research and development to become practical, efficient and scalable, and to ensure safe recovery of the oxyhydrogen gas. If successful, this technology could produce a sustainable, low-cost green fuel to replace fossil fuels for energy.
Peter Sagal hosts the weekly hour-long quiz program from NPR. Test your knowledge of current events against some of the best and brightest in the news and entertainment world while figuring out what’s real news and what’s fictitious. Tune in and be prepared to laugh. Learn more and find the full list of WUWF programs at wuwf.org/ programs.
Saturdays 1 PM on WUWF 88.1 FM or wuwf.org.
Photo: Peter Ringenberg
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Organic Sales on the Rise
We can reduce or eliminate symptoms of depression. Our treatments often deliver improvement when nothing else has and 70 percent of our depression patients see symptoms reduced by at least 50 percent.
Drugs are not the only answer. Our unique approach is non-invasive and has helped dementia patients that originally scored poorly on cognitive assessments restore to normal scoring on the same assessments.
Contact us today to schedule a comprehensive neurological evaluation to identify the potential for brain pathway improvement. Once a treatment program is put in place, many patients see notable improvements within a few weeks, but the benefits can last a lifetime.
The Organic Trade Association reported that U.S. sales of certified organic products rose by 6.8 percent in 2025, reaching $76.6 billion. By contrast, non-organic sales increased by only 3.4 percent. This growth of organic sales indicates that consumers are increasingly prioritizing their health and the environment, often paying premium prices for organic products.
In 2025, organic food sales totaled $70.1 billion, accounting for 6.1 percent of the total food market. Large increases were observed in organic produce, grocery items, beverages, dairy and eggs, with organic beef experiencing the largest growth, at 44.3 percent. Organic textiles, dietary supplements, personal-care products and pet foods reached $6.5 billion in 2025, making up about 1 percent of the sales in these categories. Concern about pesticides and toxins drove the rise in these sectors.
Race to Save the Northern White Rhino
The northern white rhino faces imminent extinction due to poaching, with only two females remaining—a mother and daughter, living under tight security at the Ol Pejeta Conservancy, a wildlife sanctuary in Kenya.
To save the species, German scientists are conducting rhino in vitro fertilization (IVF). The scientists successfully transferred a lab-produced southern white rhino embryo to a surrogate mother after years of developing techniques to collect eggs and implant embryos more than six feet inside the two-ton animal. Achieving the first viable pregnancy required 13 attempts.
The next step is to repeat the IVF process in a northern white rhino, a close relative to the southern counterpart. Scientists will use sperm cells collected from the last male northern white rhino before his death.
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Hip Health in Just Minutes a Day
A Simple, Empowering Practice
by Maya Whitman
Hip health is not just a concern for athletes or physical therapy patients. It is essential for the way we move, sit, stand, rest and age. Taking care of our hips does not require long workouts or expensive equipment. For everyone from desk workers to busy moms to women navigating midlife transitions, just 10 minutes of stretching and strengthening exercises on alternate days can improve mobility, strength and flexibility. Consistency is key to achieving long-term ease, confidence and vitality.
Common Causes of Hip Discomfort
Several factors can cause hip discomfort. Tightness or weakness in the pelvic muscles can be problematic because they support the pelvis, hips and spine, helping us walk, turn, bend and squat. In fact, if any muscles that support the hips, like the gluteal muscles (buttocks) are weak, other muscles have to work harder, which can lead to hip and lower-back pain.
Other culprits include hormonal changes, especially a drop in estrogen during menopause, which can increase hip pain and the need for hip replacement surgery in women.
Prolonged sitting or lack of physical activity tends to decrease blood circulation in the area and lower the production of synovial fluid, a crucial lubricant and shock absorber that reduces friction and keeps the joint pain-free.
“We’re often told that hip pain in middle-aged women between 40 and 65 is due to aging or arthritis, but most hip pain I see is chronic. Pain may show up suddenly, but the underlying issue has usually been developing under the surface for months or even years,” says physical therapist Maarit Korpilahde, who created the Hip Revive Method, in Lane, Kansas.
She asserts that prolonged sitting can tighten the deep hip rotators, weaken the gluteal muscles and put more pressure on the front part of the hip socket. She recommends engaging in some movement for 10 to 20 minutes at least three or four times a day. Simple actions like standing up, walking, doing a few mini-squats every hour, taking the stairs or parking a bit farther away can make a difference.
Jordan Ashley, the founder and executive director of Souljourn Yoga Foundation, in Santa Monica, California, often sees women with chronic hip tightness and a “locking” of the sacroiliac joint, which she believes might be linked to emotional issues. “Yoga traditions often say our hips hold onto our emotions, almost like the body’s junk drawer. All kinds of stress, BearFotos/shutterstock
old hurts and daily worries can get tucked away there,” she explains, noting that the psoas—a deep, long muscle connecting the lumbar spine to the femur—plays a big role in keeping our trunk stable and moving our hips.
Recommended Moves
Amanda Neri, a physical therapist and owner of The Pelvic Institute, in Chicago, Illinois, believes in keeping hips active with daily exercises, alternating between strength training and stretching. Her favorite mantras are, “Use it or lose it,” and “It’s never too late.” Strength days can include a glute bridge, standing leg lifts, lunges or resistance-band exercises. On stretch day, yoga poses like the butterfly, frog, happy baby or child’s pose can be great. As with any workout, Neri emphasizes the importance of listening to our bodies and not pushing beyond what feels comfortable.
Standing, Hip-Controlled Articular Rotations: Lift one knee to hip height—this is called hip flexion—and gently make a big, controlled circle without moving the spine or pelvis. Hold onto a wall or something sturdy for balance. “It might feel stiff or crunchy at first, but after six to eight repetitions, it should get a bit easier,” Neri counsels.
Glute Bridge: Lying on the back with knees bent and feet on the floor, lift the hips up toward the ceiling. Squeeze the glutes and hold for a couple of seconds, then slowly lower back down. Aim for three sets of 10 to 20 repetitions.
Standing Leg Lifts: Stand on one leg and lift the other, straightened, out to the side, front or back to target the hips, glutes or outer thighs. Aim for three sets of 10 to 15 repetitions per leg.
Kneeling Hip Flexor Stretch: Using a yoga mat for comfort, kneel on one knee bent at 90 degrees with the other foot flat on the mat in front. With hands on the thigh of the front leg, gently lean forward and feel a comfortable stretch in the upper thigh
and hip. Squeeze the glutes on the supporting side for a deeper stretch. Do two to four repetitions before switching leg positions. Try to hold each stretch for 30 seconds.
Seated Hip Shifts: Sit up straight with feet flat on the floor, hip-width apart. Place a small ball or foam roller between the knees and squeeze gently. Push one knee slightly forward while pulling the other knee back, keeping the torso steady. Repeat this gentle
seesaw motion 10 times per side.
Walking Toe Touch: Walk forward while alternately kicking straight legs up to touch the opposite hand. Only raise each leg to the point of comfort, keeping the supporting leg soft at the knee, not locked straight. Walk like this for up to two minutes.
Maya Whitman is a frequent writer for Natural Awakenings.
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Pelvic Power
Restoring Strength, Function and Confidence
by Hannah Tytus
The pelvic floor holds the key to vitality, confidence and even pleasure.
According to Dr. Anna Cabeca, a holistic gynecologist and bestselling author of The Hormone Fix, “Pelvic floor health is essential for overall health. The pelvic floor is a sling of muscles supporting our critical organs, from the uterus to the bladder to the rectum. Everything is held within this bowl of muscles and connective tissue.”
Pelvic floor disorders are prevalent. A 2022 study in Scientific Reports examined more than 25,000 medical records and found that one in three people had a pelvic floor disorder. These included urinary incontinence, pelvic organ prolapse (displacement) and bowel dysfunction, with incontinence and prolapse being the most frequent. Such conditions can significantly alter daily life.
A 2021 survey of 4,556 women with pelvic floor symptoms showed that 46 percent stopped exercising due to pain or leakage, potentially leading to numerous other issues over time.
Dynamic Exercises for Foundational Integrity
Kim Vopni, a pelvic floor fitness educator and author of Your Pelvic Floor, has dedicated more than two decades to raising awareness about pelvic floor health through her global online community, The Buff Muff Method. Vopni states that the pelvic floor is not just a single muscle but a complex network of muscles in three layers. The first layer mainly affects the sexual response, the second helps with continence and the openings of the urethra, vagina and anus, and the third, deepest layer primarily supports the
organs. “Like the biceps or hamstrings, the pelvic floor can be stretched and strengthened and conditioned,” Vopni points out.
The pelvic floor works in synergy with the diaphragm to create a natural sump pump action that moves fluids, massages organs and supports lymphatic circulation. “The pelvic floor has to work when we are upright—moving, lifting, coughing, sneezing, pushing and jumping. When we inhale, the diaphragm contracts and widens, and ideally the belly expands and the pelvic floor lengthens,” Vopni explains. “With the exhale, the pelvic floor contracts and lifts as the diaphragm recoils upward. We harness this relationship when we want to prevent or overcome pelvic floor symptoms.”
This explains why the clench-and-release movements known as Kegel exercises, to strengthen pelvic floor muscles, are best done with coordinated breathing. According to Vopni, a proper Kegel includes a squeeze and lift on the exhale and a full, blooming release on the inhale. Aim for three sets of 10 repetitions per day, holding each contraction for about 10 seconds.
“People often think the only thing to do for pelvic floor optimization is Kegels, and that tight means strong. The goal is to move beyond isolated squeezes and train the pelvic floor dynamically within whole-body movement, where the breath and pelvic floor coordination are incorporated into exercises such as bridges, squats and lunges,” says Vopni, who recommends consulting a pelvic floor physical therapist for individualized assessment and guidance, particularly after pregnancy or childbirth.
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Vopni highlights key habits that support pelvic floor function, such as staying well hydrated, preventing constipation and engaging in pelvic release work to relax chronically tight muscles. Posture is crucial; high-heeled shoes can misalign the pelvis and shorten the calves and hamstrings, leading to involuntary clenching of the glutes and pelvic floor muscles, which impairs optimal function. Vopni recommends wearing “zero drop” shoes whenever possible, where the heel and toe are at the same distance from the ground, mimicking a natural barefoot position.
The Vaginal Microbiome
“The vagina has its own microbiome, and many people don’t realize that,” says Cabeca. “When the vaginal microbiome becomes unhealthy, we start to see problems with fertility, sexual function, dryness and infections.” Unlike the gut, which benefits from bacterial diversity, the vaginal microbiome thrives with fewer dominant species. A healthy vaginal microbiome is typically dominated by Lactobacillus species. Cabeca recommends a microbiome-supportive, “keto-green” diet rich in bitter greens, cruciferous vegetables, healthy fats, high-quality proteins and fermented foods, as well as vaginal probiotics taken in capsule form.
products over conventional tampons and menstrual pads; avoiding heavily fragranced cosmetics; and using gentle cleansers such as olive oil–based soaps.
Knowing Our Bodies
Body awareness is a powerful tool for prevention and early intervention. “One of the most important things I tell patients is: Get a mirror and look down there,” Cabeca says.
“You need to know your normal anatomy— what it looks like and what it feels like.” Understanding what is typical for our bodies can make it easier to recognize changes.
Hannah Tytus is an integrative health coach, former writer at the National Institutes of Health and host of the Root Shock podcast, exploring the cultural underpinnings of health.
What is Neurofeedback?
Neurofeedback assists the brain in improving its function, reorganizing, and healing itself. A dysregulated brain can lead to numerous health problems due to an over-aroused, under-aroused, or unstable state. Neurofeedback trains the brain to regulate itself, leading to improvements in how we feel, think, and perform for a better quality of life.
“Many vaginal hygiene products can disrupt the microbiome. Because the pelvic floor has so much vascularity [blood vessels], those tissues absorb chemicals very easily. That exposure can affect the glands and tissues that help keep the vaginal environment healthy,” Cabeca cautions. She recommends choosing organic menstrual
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Lessons for Young Female Athletes
How To Support Resilience, Agency and Joy
by Christina Connors
While sports can build confidence, grit and community, girls today often face pressure to over-perform, sacrificing joy for external validation. According to the Women’s Sports Foundation, more than 38 percent of girls in the United States do not participate in sports at all. And for those that do, the pressure to perform can quietly drain the very joy that drew them to the game in the first place.
By age 14, girls drop out of sports at twice the rate of boys, not because of a lack of talent, but for a range of complex factors— from lack of access, cost and transportation challenges to fear of judgment, dwindling confidence and bodies that feel like liabilities rather than assets.
Sports can be among the most powerful laboratories for building lifelong resilience in girls. The field is where they learn to
fail forward, push limits, set boundaries and discover that their bodies exist to feel strong, not just look a certain way. The challenge is to make sure they stay long enough to learn those lessons.
The Perfectionism Problem
A 2024 study published in Frontiers in Psychology found that higher perfectionism in young athletes is linked to lower self-esteem, decreased motivation and increased burnout, largely through patterns of self-blame and catastrophizing. Perfectionism often arrives wrapped in good intentions: a coach that pushes hard, parents that envision a scholarship or a culture that measures worth in scores and rankings. But when achievement becomes the measure of identity, girls learn that love is conditional, based on performance.
According to Casey Seidenberg, an executive life coach and program leader at Human
Better EDU who works directly with young female athletes, “Perfectionism is driven by fear: fear of judgment, failure or not being good enough. Healthy striving, by contrast, is motivated by growth, progress, purpose and self-kindness.”
She invites athletes to ask empowering questions after a hard game, such as, “What did I learn? How do I want to recover? How have I bounced back before?” This reframing transforms setbacks into stepping stones and builds the kind of resilience that extends far beyond sport. “When girls understand that mistakes are expected and even valuable, they stop tying their worth to flawless performance and begin focusing on learning and improvement instead,” Seidenberg explains.
In her view, “The shift from mistakesas-identity to mistakes-as-information is fundamental. A girl that learns to ask, ‘What can I try differently?’ instead of ‘What’s wrong with me?’ is building a skill set that will serve her through every hard thing life delivers, on and off the field. This is also where girls learn to set boundaries by listening to their own bodies, knowing when to push and when to rest. That discernment, often called the ability to self-regulate, is something many women spend decades trying to reclaim as adults.”
Identity Beyond the Trophy
One of the most common (and damaging) patterns in girls’ sports is the fusion of identity and achievement. When a girl’s
sense of self depends entirely on her stats, ranking or coach’s approval, any stumble on the field becomes an existential threat.
Parents and coaches can help dismantle this by expanding the evidence girls collect about who they are. That means reflecting back moments that have nothing to do with winning, saying, “I noticed how you kept going even when that was hard. You were a great teammate today. You asked for help, and that takes strength.”
“It’s not about a trophy for everyone. It’s about our daughters learning valuable life skills, having fun and being part of a community and a team,” says Lindsay O’NeillO’Keefe, CEO of Wellness Eternal, host of the podcast OptimizeWE and an ACE Fitness wellness coach.
According to Seidenberg, “When girls repeatedly collect evidence that they are worthy even when they struggle, they develop a more resilient, grounded identity—one that lets them take risks, recover from failure and pursue excellence from a place of healthy striving rather than pressure.”
Preventing Burnout
Burnout does not happen overnight. It builds slowly, through overloaded schedules, year-round single-sport specialization and environments where rest is seen as weakness. The signs, says O’NeillO’Keefe, are worth knowing: an inability to focus, withdrawn behavior, anxiety or constant worrying. When a girl that once lit up at practice begins dreading it, something has shifted.
Seidenberg frames burnout as what happens when an athlete slips into the passenger seat, reacting to external demands rather than moving toward her own sense of purpose. Her suggested antidote is to help girls reconnect to the reasons they loved the sport in the first place: the fun, the challenge, the freedom and the friendships. “Reconnection also requires looking beyond sport alone, because happiness is influenced by the full landscape of life, including relationships, rest and community,” she asserts.
What Parents and Coaches Can Do
• Celebrate process over outcome. Comment on effort, courage and character rather than only results. “You made a decision under pressure and kept going” lands differently than “Great game.”
• Model resilience instead of shame. On the drive home after a loss ask, “What was the hardest moment for you today?” or “What felt good?”
• Let girls lead. Resist the urge to overcoach or over-manage.
• Embrace low-pressure play. Community leagues, pickup games and summer programs without the weight of scholarship pressure offer girls room to enjoy movement again.
Christina Connors is a burnout prevention specialist, keynote singer and author. Learn more at ChristinaConnors.com.
Helping You Find Your Inner Guidance with QHHT
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Holistic Weight Management for Cats
Tips to Improve Nutrition and Encourage Physical Activity
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
Feline obesity has become one of the most common health threats facing domestic cats. Nearly 60 percent of U.S. cats are overweight, according to research from the University of Illinois. Yet many guardians do not recognize the problem until illness develops. Because cats hide discomfort, early warning signs are often missed. What seems like a harmless extra pound may signal a serious health issue. Addressing this silent epidemic is critical to protecting feline longevity and quality of life.
Why Cats Gain Weight
Feline weight gain rarely has a single cause. It develops from a combination of diet, lifestyle and environment. Indoor cats live longer, but move far less than outdoor cats. In the wild, they spend hours hunting and exploring. Indoor living eliminates such activities. Research in the Journal of Feline Medicine and Surgery confirms that obesity rises when calorie intake regularly exceeds energy use, a common pattern in inactive indoor cats.
Feeding habits drive the problem. Free-choice feeding and energy-dense commercial diets lead to excess weight. Cat wellness advocates Jae Kennedy and Adrienne Lefebvre, CEOs of The Two Crazy Cat Ladies, link modern feeding patterns to rising obesity. “Based on industry sales reports and consumer surveys over the past decade, the vast majority of cat food sold globally
is ultra-processed commercial food,” Kennedy says. Dry kibble, in particular, is produced with a high-heat, multi-step manufacturing process.
GoodFocused/shutterstock
According to Lefebvre, “Many kibble formulas contain high levels of carbohydrates and starches, which act like sugar in the body and contribute to weight gain.” Research backs this up. A study published in Preventive Veterinary Medicine found that cats fed primarily dry food were twice as likely to become obese by age 2 compared with cats on wet or mixed diets. High-carbohydrate, calorie-dense food and low activity create the perfect storm for a growing feline obesity epidemic.
The Ripple Effect
Excess weight raises the risk of insulin resistance, which disrupts blood sugar regulation. A study published in the Journal of Feline Medicine and Surgery reports that obesity reduces insulin sensitivity in cats, increasing the likelihood of developing diabetes.
Extra body fat also strains joints and triggers inflammation. A study published in BMC Veterinary Research linked higher body fat to worsening whole-body osteoarthritis scores, particularly in the hips, elbows and leg joints. Over time, joint degeneration can limit mobility and causes chronic pain. Because cats rely on jumping and climbing to navigate their environment, even mild discomfort may significantly alter daily behavior.
Obesity can also trigger deeper physiological changes. A review published in the Journal of the American Veterinary Medical Association notes that excess body fat can create a constant low-level inflammatory state, increasing the risk of metabolic and hormone-related disorders, joint disease, heart and respiratory problems, urinary issues and even certain cancers.
Recognizing these conditions is challenging because cats instinctively hide pain. Subtle behavioral changes are often the earliest signs. Cats with joint discomfort may hesitate before jumping, stop climbing onto high surfaces or show less interest in play. Because these changes develop gradually, they are frequently mistaken for normal aging, when they may actually reflect underlying health issues linked to excess weight.
Building Healthy Habits
Successful weight management often requires more than cutting portions. A holistic plan integrates nutrition, lifestyle and environment. Species-appropriate diets rich in animal protein and moisture mimic natural prey, while scheduled meals and portion control prevent unhealthy grazing.
“Because we confine our cats to four walls when we bring them inside, it becomes our responsibility to help them move and exercise their bodies,” Kennedy advises. Cats are instinctive hunters, yet indoor environments often provide little opportunity for stalking, climbing or chasing. Environmental enrichment such as puzzle feeders, vertical climbing spaces and interactive play can help restore these natural patterns of activity.
To help a 26-pound, kibble-loving cat they adopted, Kennedy and Lefebvre hid small portions of food around the house to encourage hunting. The added movement alone jump-started weight loss. Gradually, they introduced fresh food and daily play sessions, and the cat reached a healthy weight in months. The lesson is clear: sustainable weight management relies on consistent habits, balanced nutrition, measured portions and regular activity.
Cats are natural carnivores and fat burners, not carbohydrate processors. Diets rich in
animal protein and fat with minimal carbohydrates support healthy metabolism and natural satiety. Transitioning from dry kibble to moisture-rich, high-protein foods, such as quality canned diets or balanced home-prepared meals, improves hydration and kidney health, while helping cats feel satisfied rather than constantly hungry.
Ruth Roberts, an integrative veterinarian and holistic health coach for pets, is the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.
Why Have Colonic Hydrotherapy?
• Supports hydration of the colon.
• Elimination of waste matter in the gut.
• Approved preparation for colonoscopy.
• Relief of IBS symptoms or Gastrointestinal problems such as bloating and constipation.
• Colonic Hydrotherapy reaches the full length of the large intestine for a better cleanse and benefits Improves Digestion Health. Enjoy the fresh, light feeling and enhanced energy levels that often comes from the treatment.
Artacke_Pictures/shutterstock
Strong, Centered and Whole
Women That Inspire Us To Thrive
by Marlaina Donato
Something in the air seems to change when a woman with strong vitality enters a room. Her undefinable life force draws us in, whether it is evident in her step or her smile. Former First Lady Eleanor Roosevelt, poet Maya Angelou and anthropologist Jane Goodall are all iconic examples, but the capacity to thrive is
inherent in each of us through small, consistent investments.
Globally, women are leading the way in consumer choices, eco-forward initiatives and sociopolitical awareness for a more sustainable and compassionate world. Whether on the frontlines fighting for worthy causes,
Courtesy Behati Hart
supporting local farmers markets or putting healthy meals on the table, prioritizing self-care and learning from each other is vital. Here, four inspiring women from different walks of life divulge how they thrive in chaotic times.
Finding Her Authentic Self
Behati Hart served her country for a decade, switching between logistics, computer analysis and paralegal positions in the United States Air Force. As a woman of color in a male-dominated environment, she says she survived by crafting a persona to hide her then-undiagnosed attention-deficit/hyperactivity disorder and anxiety.
Today, Hart embodies what feels like a more authentic role as a multidisciplinary creator and coach. The author of Just BE: A Memoir About Unmasking and Becoming Human Again designed The BETi Method (Becoming Empowered Through Intelligence) to guide people out of trauma and identity-focused ways of living that compromise the soul’s true calling.
“We allow the world to judge us, accept those judgments as fact and begin wearing masks, titles and labels that reflect others’ expectations of how they want to experience us,” she explains. “We become afraid to experience ourselves—the good, the bad and the ugly. Unmasking is embodying ourselves so that we feel safe with who we really are.”
Noting that trauma and passion are the same energy moving in opposite directions, she says, “Trauma turns fierce aliveness inward into hypervigilance, protection or freeze responses. Passion turns that same energy outward into creation, connection and joy.”
Numerous activities feed Hart’s soul. “My forever medicines—laughter and dancing—require no prescription and provide cathartic emotional release through physical expression,” she points out. “As an earth-oriented person, being outdoors nourishes my spirit the most. My sacred garden and porch are my grounding spaces where I practice earthing—direct skin contact with the Earth’s surface—because I believe that electrons from the earth may help reduce inflammation.”
Hart believes that we can learn from each other by sharing our experiences. “We don’t always celebrate our stories, especially the stories of other women—ancient and contemporary—who survived and taught us how to become who we are,” she says. “We need survivor stories, revolutionary stories and creator stories. To thrive, we must center the well-being of women and children, while embracing heart-led living—not feminine or masculine, but feminine and masculine, in sacred balance. That’s the future I work toward.”
Enjoying a Wild and Interesting Life
Maria Rodale seamlessly moves from the boardroom to the garden and from science to spirituality, carving out a distinctly unique life while preserving an impactful family legacy. She served as chief executive officer of Rodale, Inc., the publishing company behind Prevention magazine and bestselling book titles, including An Inconvenient Truth, by Al Gore. As a passionate, third-generation advocate for health and Earth literacy, she has penned several books of her own, including Organic Manifesto: How Organic Food Can Heal Our Planet, Feed the World, and Keep Us Safe and Love, Nature, Magic: Shamanic Journeys into the Heart of My Garden.
“I have met enough rich and famous people to know that financial success or fame is no
West Florida
guarantee of happiness or thriving,” she says. “I define success as a safe and warm home, a comfortable bed, good homemade food, happy and healthy kids, family and friends who love me, loving myself, the freedom to create and, of course, good health.”
Rodale prioritizes eating in-season, organic, local food, in moderation. “I also think we create the future by what we ingest—culturally and physically. Just like I avoid fast food and highly processed foods, I avoid horror movies and true crime stories,” she explains.
Her self-care habits include saying a prayer and 30 minutes of meditation in the morning, before doing anything else, lifting weights twice a week, going for walks and adding to her gratitude list before bed. “The direct relationship we each have with our true, ‘higher’ selves and with God is unique for every person and part of our life journey to figure it out,” she says. “I listen to my own inner voice, trust my gut, not getting distracted by rage bait, not dwelling too much on the horrors that I can’t fix or control, and focusing on the things I can do.”
These are mantras she lives by and offers to others: “Stop worrying about what other people think. Treasure your weirdness. Get over your fears and get out there. Do what you, and only you, were born to do.”
• Altruism
• Community Service
• Critical Thinking
• Empathy
• Global Awareness
• Environmentalism
• Responsibility
• Humility
• Peace and Justice
• Ethics & Morals
Courtesy Maria Rodale
Modeling a Wholesome Lifestyle
Dr. Rebecca Hunton has always wanted to make a difference, and after dedicating two decades to functional medicine, her tireless efforts shine at Radiantly Healthy, her direct-care practice in central Florida, where patients benefit from unhurried appointments, advanced diagnostics and a collaborative partnership with their healthcare team. By listening closely to her patients— mostly women—she has been able to create a responsive, personalized standard of care that conventional institutions are slow to follow.
“Our culture—especially our workplace culture—is not designed for health or wholeness,” she remarks. “We’re beating ourselves up for failing to achieve something that’s genuinely impossible. Many of my female patients are burned out and demoralized—not because they’re failing, but because the target was never reachable. Step one is that awareness. Step two is adding one small, achievable action, and then another. That’s where momentum starts.”
In her integrative practice, one concept emerges with great regularity: there is no health without good mental health. “You can't separate emotional health from physical vitality. I make it a
non-negotiable priority, which is part of my ‘just-10-minutes’ philosophy. When time is tight, I commit to planking, the indoor bike or functional fitness, even if it’s just for 10 minutes. I maintain an affirmation and gratitude practice, and get outside on most days for some form of physical activity, often cycling.”
Because she believes that food is medicine, and one of the chief contributors to well-being, Hunton practices what she preaches to her patients. “I love to cook,” she explains. “I’m plant-forward, but not vegetarian, and legumes and beans find their way into nearly every dish I make.”
The healing power of community is also top of mind. “I’m thriving when I’m living in close alignment with the personal vision for my life, and that includes physical activity with friends, playing duplicate bridge to keep my mind sharp, as well as teaching and leading others for growth and fulfillment,” she says. “I try to be that person now for the younger women in my life—reaching back rather than just reaching forward.”
These rollercoaster life events left her with debilitating panic attacks, and her search for stability led her to Ayurveda and yoga. Today, Rocco is a renowned teacher and founder of The Nest Collaborative, a holistic haven in West Reading, Pennsylvania.
She is also an innovator and entrepreneur, continually searching for ways to help her students thrive in their body-mind fitness journey. One invention, The Original Superblock, is a specialized prop used to support students during yoga practice.
Rocco’s way of life is straightforward but powerful. She prioritizes foods that keep her blood sugar balanced, minimizing simple carbohydrates and focusing on clean proteins, healthy fats and seasonal vegetables. “I love cooking and find great joy in building meals around our weekly CSA [community supported agriculture] from a local organic farm,” she says. “Ayurveda spices and herbs are central in my kitchen, and hydration is foundational.”
According to Rocco, “Self-healing begins with setting boundaries with people and situations that deplete energy. I hope women remember their divine feminine power, shakti, from which their creative intelligence and life-generating energy flows. It does not compete. It creates. When women fragment that power through comparison and social pressure, something sacred is lost.”
Courtesy Sarita-Linda Rocco
Teaching and Learning
Sarita-Linda Rocco’s journey into wholeness was forged from a crucible of deep grief, motherhood and a life-altering neardeath experience during her mid-20s.
Even now, hers is a journey of self-discovery and transformation. “Thriving is not perfection. It is honoring my energy moment to moment, knowing when to work with strength and when to rest without guilt,” she explains. “Conscious breathing stabilizes my nervous system more reliably than anything else. I practice regulating my nervous system and building resilience, not using yoga as a workout. I incorporate strength training with bands and weights to support bone health. I walk my dog twice daily most days. One of my most important rituals is fasting after dinner and going to bed by 9 p.m.”
Marlaina Donato is an author, painter and composer. Connect at WildflowersAnd WoodSmoke.com.
Courtesy Dr. Rebecca Hunton
Stop Trying and Start Doing
A Conversation With Carla Ondrasik
by Sandra Yeyati
Carla Ondrasik is a motivational speaker, life coach and author of Stop Trying!: The Life-Transforming Power of Trying Less and Doing More. Her book, along with one-on-one sessions, workshops and keynote talks, inspire people to shift their mindset from passivity, anxiety and regrets to action, learning and achievement.
She served as the vice president of creative writer development for EMI Music. During her 25year career in the entertainment industry, she placed hit songs with chart-topping artists and
iconic performers, including Barbra Streisand, Johnny Mathis, Mariah Carey, Cher and Christina Aguilera. She lives in Southern California with her husband, musical artist John Ondrasik, who she discovered, signed and developed under the moniker Five for Fighting, known for soft-rock hits like Superman, 100 Years and The Riddle
Could you elaborate on the main premise of your book?
The dictionary defines “trying” as an attempt or an effort to do something. We believe trying is brave, that it’s a first step, but it’s merely a half-hearted attempt. There is no physical action for trying—it’s more of a mental exercise. You’re thinking or talking about a goal or writing it on a to-do list. In a car, you shift to neutral when you’re idling. Trying is like keeping your brain in neutral.
If somebody tells you to touch your nose, you’ll probably put your index finger on it—that’s “doing”. But what if someone tells you to try touching your nose? Do you put your finger on your nose or not? There is no action for trying. Our brain responds the same way when we think about trying—it’s a form of decision paralysis.
Why do we so frequently say, “I’ll try”?
We’re taught to try by our parents and teachers who say, “Try your best” or “Try harder.” Trying creates a safety net of excuses so you can say, “Well, I tried, but . . .” and fill in the blank. We also like to blame outside forces:
Courtesy of Jake Isham
“I tried, but they didn’t have that tool I needed.” When you do something, there’s a builtin accountability, but saying, “I’m going to try” removes any accountability.
We say, “I’ll try,” because it’s hard to say, “No,” especially for women. Trying is also a clever form of procrastination. We say, “I’m trying to do it,” instead of admitting, “I’m going to procrastinate for six weeks” or “I’m never going to do it.”
Subconsciously, we know that trying isn’t the best choice. If you have driving-age kids, you don’t say, “Try to stop at stop signs.” You can’t try to pay your rent or you’ll be evicted. These examples are everywhere, yet we’re not fully conscious of them. I want to restore awareness so people can actually achieve these goals.
How can we make the switch from trying to doing?
At my local park, I asked a man who always wore headphones on his walks, “What are you listening to?” He replied, “Self-help audiobooks, because I have a lot I’m trying to get done.” Hearing “try” caught my attention, so I asked, “What’s one thing you’re trying to do?” He said, “I’m trying to get back into swimming because I need the exercise.” I told him, “Stop trying to swim and just swim.”
The following day at the park, he approached me excitedly, saying, “I did it! I swam! I didn’t try!” This perfectly illustrates what trying looks like—reading books, listening to podcasts, seeking motivation, thinking, worrying, talking, but not doing. Jumping into that pool transformed his life.
I’m not saying that when you stop trying success is guaranteed and all your dreams will come true. However, when you stop trying, you increase your chances of success. Taking action activates your brain. It’s neuroscience. You speak more assertively, sit up straighter and your eyes shine brighter. You become more confident and feel more motivated and positive.
“Doing” is diving into the deep end of the pool and figuring it out. If swimming a certain way isn’t working or you need a life preserver, you figure it out. Maybe you need to pivot. You may not know if it will work when you start, but that’s when you discover the best path. If you stay stuck in the trying place, you’ll never truly know. Don’t retreat when it gets uncomfortable or scary. Dive in. Taking action is empowering and exciting. Trying leaves you with regrets of things left undone.
How can we overcome our resistance to a more active lifestyle?
Perfectionism can keep us stuck in a cycle of trying. Don’t wait for the perfect time to start something because it’s never going to be the perfect time. Begin now. I suggest starting with something small and
manageable. And when you complete it, feel proud of your accomplishment. That small action will motivate you to do the next task and the next, eventually tackling bigger goals and accomplishments.
People complain, “I just can’t get motivated. I’ve been trying so hard, but nothing is happening.” We think that motivation comes first, but actually, action comes first. When you start to do the thing, then you become motivated to keep going.
Sandra Yeyati is national editor of Natural Awakenings.
To read a longer version of this conversation, visit TinyURL.com/OndrasikWW or scan the QR code.
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More Than Soup
Lentils as a Modern Wellness Staple
by Maya Whitman
Humans have consumed lentils since the Bronze Age, and cultures worldwide, from the Middle East to the Mediterranean, have long valued them. These nutritious legumes gained popularity as a meat substitute in the United States during World War II and remain a cost-effective ingredient in modern kitchens, with the added benefit of being an eco-friendly, sustainable crop.
“Lentils require less water than many other protein sources, and they enrich the soil in which they’re grown,” says Cynthia Sass, a registered dietitian nutritionist and plantbased recipe developer in Los Angeles.
These small seeds from a legume plant are mild, easy to cook and offer endless possibilities for hearty soups, salads, plant-based “meatloaf”, veggie burgers, dips, stuffings and even sweet desserts. Lentils absorb any flavors added to them, effortlessly highlighting exotic spices and fresh herbs, and
can serve as a surprising flour replacement in delicious baked goods.
“When people discover lentils beyond soup, they often realize just how versatile and satisfying this tiny powerhouse can be. They are one of the most versatile foods in the plant-based kitchen,” says Tracy Gunter, a health strategist and owner of Original Origins Health & Wellness, in Columbia, South Carolina.
Vital Properties
According to the Cleveland Clinic, regular lentil consumption leads to healthier blood pressure levels than eating garbanzos (chickpeas), beans or peas. Their fiber content enhances good gut bacteria and sustains energy throughout the day. Lentils do not cause extreme glucose spikes, making them an excellent addition to a diabetes-management diet and helpful for reducing excessive systemic inflammation. Rich in selenium and zinc, they
boost immune response and contain cardiovascular-supportive minerals like potassium. Lentils also provide iron and offer 25 grams of protein per three-and-a-half ounces. Their high polyphenols content also lowers the risk of cancer, cognitive decline and obesity.
Sass notes, “Lentils make a terrific post-exercise recovery food and can help athletes and active people replenish nutrients they’ve depleted during exercise and heal from the stress a workout puts on muscles and joints.”
Gunter loves lentils for their high nutrition and plant-forward flexibility. “They can easily replace meat in many dishes because of their hearty texture and protein content,” she explains. “They can be seasoned and used as a filling for stuffed peppers, layered into vegetable shepherd’s pie or incorporated into tacos and wraps.”
Varieties and Inspirations
Lentils vary in color and texture, each type cooking differently. Brown lentils are perfect for plant-based “meatloaf”, “meatballs”, vegetarian chili and sloppy joes. Red lentils cook quickly for creamy Italian, Moroccan or Indian-inspired soups, hearty hummus-like dips and curries. Tiny black lentils (Beluga) and French lentils (Puy) add a firm, nutty texture to food bowls and salads and pair well with roasted Yukon gold or sweet potatoes.
Lentils work well in combination with soft to medium grade tofu for comfort food classics like stuffed shells or manicotti.
Additionally, lentil-based desserts such as brownies are decadently moist, and lentil puddings are delightful when made with the addition of dried fruits like Medjool dates.
“Lentils can be incorporated into nearly every type of cuisine and can be included whole or pureed,” says Sass. “Cooked len tils can be tossed with pre-made balsamic vinaigrette, olive tapenade, herbed tahi ni or vegan pesto and served over a bed of greens along with other raw or cooked veggies.” Although they cook within 10 to 40 minutes, depending on the variety, she suggests buying pre-cooked, steamed len tils in the produce section of many markets as a practical option. Canned organic len tils are another solid alternative.
Stay Radiant ~ Screen Safely
“One of my favorite ways to prepare lentils is simply simmered with garlic, onion, fresh herbs and a splash of lemon,” says Gunter. “Sometimes the simplest preparations allow their natural flavor and earthy richness to shine.” She also praises the combination of lentils with spices like cumin, turmeric, coriander, smoked paprika and curry, as well as herbs like parsley, cilantro, thyme and rosemary, which aid digestion.
Helpful Tips
Soak lentils for a few hours to enhance digestibility. For perfectly tender lentils, add salt only after cooking. Cook a pot of lentils and store it in the fridge for use throughout the workweek. Freeze any unused, cooled portions for three to six months in airtight containers.
Maya Whitman is a frequent writer for Natural Awakenings.
Liudmila Zavialova/shutterstock
EARTHQUAKE
YIELD: 2 SERVINGS
FOR THE MUSHROOM-LENTIL “CHORIZO”
2 cups sliced cremini mushrooms
1 tsp chili powder
1 tsp ancho chili powder, optional
1 tsp ground cumin
4 tsp dried oregano
½ tsp ground coriander
½ tsp garlic powder
¼ tsp onion powder
FOR THE BOWL
2 cups cooked brown rice
1 cup romaine lettuce, thinly sliced
½ cup diced Roma tomatoes
¼ cup diced red onion
1 avocado, cubed
1 tsp smoked paprika
½ tsp sweet paprika
1⅛ tsp ground cinnamon
1 cup home-cooked or 8 oz can of green or brown lentils, drained
2 cup raw walnuts
4 tsp salt, optional
¼ tsp ground black pepper, optional
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1-2 Tbsp lime juice
Salt to taste, optional
Ground black pepper to taste, optional
2-4 Tbsp chopped cilantro
¼ cup salsa of choice, optional
To make the mushroom-lentil “chorizo”, cook the mushrooms in a medium pan over medium-high heat until lightly browned, about 5 minutes. Add 1 to 2 tablespoons of water as needed to deglaze the pan. Meanwhile, in a small bowl, mix all the spices and set them aside.
In a food processor, pulse the mushrooms, lentils, walnuts and spices until a coarse meal is formed. Add salt and pepper to taste.
To assemble the bowl, divide the cooked rice, “chorizo”, lettuce, tomatoes, onion and avocado between two bowls. Drizzle the lime juice on top and sprinkle with salt, pepper and cilantro. Add 2 tablespoons of salsa per serving.
Recipe from the cookbook Powered by Plants: Nutrient-Loaded 30-Minute Meals to Help You Thrive by Food Revolution Network CEO Ocean Robbins and Nichole Dandrea-Russert, MS, RD, published by Hay House.
—Aretha Franklin
Angela_MacNeil_Photography
CREAMY RED LENTIL GARLIC DIP
YIELD: 4 TO 6 SERVINGS
1 cup red lentils
2 cups water
2 garlic cloves
2 Tbsp tahini
2 Tbsp lemon juice
1 Tbsp olive oil
½ tsp cumin
½ tsp sea salt
Pinch of smoked paprika or turmeric, optional
Rinse lentils and add to a saucepan with water and garlic.
Bring to a boil, then simmer about 12 to 15 minutes, until lentils are soft.
Allow to cool slightly, then transfer the lentils and garlic to a blender or food processor. Add the tahini, lemon juice, olive oil, cumin and salt. Blend until smooth and creamy.
Drizzle with olive oil and sprinkle paprika or turmeric on top, if desired. Serve with sliced vegetables, cucumber rounds or warm pita bread.
Recipe and photo courtesy of Tracy Gunter.
SUPER GREENS AND BEANS DETOX SALAD
YIELD: 2 SERVINGS
½ cup dry brown or green lentils, rinsed
½ cup dry bulgur, rinsed
2 cups kale, destemmed and thinly sliced
1 cup radicchio, thinly sliced (approximately 1 small head or ½ medium head)
2 cups arugula, thinly sliced
2-2⅓ cups radishes, thinly sliced
3 cups unwaxed cucumbers, thinly sliced
2 cups red onion, diced
¼ cup raw walnuts or raw pistachios
Salt and pepper to taste
FOR CREAMY GINGER DRESSING
½ cup plain, unsweetened plant-based yogurt
1 Tbsp tahini
2 Tbsp unsweetened rice vinegar
1 Tbsp lime juice
2 tsp coconut aminos or reduced-sodium tamari
1 Tbsp maple syrup
2 tsp Dijon mustard
1 Tbsp minced ginger
In a medium pot over high heat, bring the lentils, bulgur and 2⅓ cups water to a boil.
Reduce the heat to low, cover and simmer for 25 minutes.
To make the creamy ginger dressing, place all the dressing ingredients in a blender along with 2 tablespoons of water and blend until smooth. Set aside.
In a large bowl, combine the kale, radicchio, arugula, radishes, cucumbers and onion with the cooked bulgur and lentils. Drain any excess water from the cooked bulgur and lentils before adding.
Divide the salad between two bowls for a main meal or between four bowls if served as a side. Add the dressing, walnuts, and salt and pepper to taste, and toss well
Recipe from the cookbook Powered by Plants: Nutrient-Loaded 30-Minute Meals to Help You Thrive by Food Revolution Network CEO Ocean Robbins and Nichole Dandrea-Russert, MS, RD, published by Hay House.
Angela_MacNeil_Photography
Calendar of Events
Saturday, May 2
Bunny Adoption Event – noon-4pm. Meet adoptable rabbits and learn about proper bunny care at this family-friendly adoption event hosted by BunnyChick Haven of Navarre in partnership with Pet Supplies Plus Destin. Guests can interact with rescued rabbits, ask questions about housing and nutrition, and explore the joys of rabbit companionship while supporting local animal rescue efforts. Free. Pet Supplies Plus, 34940 Emerald Coast Pkwy. BunnyChick Haven of Navarre, BunnyChickHaven@gmail. com. Facebook.com/BunnyChickHaven.
Bring Hope Now Dragon Boat Race Festival – 8:30am-3pm. This high-energy community festival brings teams together for a day of dragon boat racing, camaraderie and purpose. Hosted by Bring Hope Now, the event raises awareness and funds for suicide prevention, intervention and postvention programs. Enjoy races, team spirit, live entertainment and a celebratory atmosphere that supports mental health initiatives in the local community. Varies by participation. Fort Walton Landing Park, 139 Brooks St SE. Peggy Brockman, 850-259-8356,bringhopenow22@gmail. com. BringHopeNow.com.
Monday, May 4
Healthy Habits Apothecary Ribbon Cutting & Grand Opening – 2-2:30pm. Celebrate the official ribbon cutting of Healthy Habits Apothecary with a welcoming community gathering. Guests are invited to explore the apothecary, connect with local wellness resources and learn about natural products that support holistic health and everyday well-being. Healthy Habits Apothecary offers thoughtfully sourced, high-quality herbal and homeopathic products, along with education to support natural living. Free. Healthy Habits Apothecary, 6650 Pine Forest Rd. 850-972-0420. tdixon@hhapothecary. com, HealthyHabitsApothecary.com.
Thursday, May 7
Sound Immersion with Stokke – 6:307:30pm. A gentle hour of sound designed to invite deep rest and stillness. Soft tones, shimmering bowls and spacious vibrations create a calming atmosphere that encourages the breath to deepen, the mind to quiet and the body to soften. Participants are invited to simply receive and relax in a soothing cocoon of sound. $20. Register at SparkUHealing.com. SparkUHealing.com.
Saturday, May 9
Wellness at the Water: A Celebration of Women & Mothers – 2-7pm. This uplifting outdoor gathering honors women and mothers through an afternoon of connection, relaxation and holistic wellness experiences. Enjoy offerings such as yoga, meditation, wellness vendors and community support in a scenic waterfront setting. The event encourages self-care, reflection and celebration of the nurturing spirit within a supportive and inspiring environment. Tickets: General Admission and VIP available through Eventbrite. HarborWalk Village, 34 Harbor Blvd. Register through Eventbrite.
Tuesday, May 12
Bonsai Workshop at Wood Foot Beer Co. –6-8pm. Learn the art of bonsai in this hands-on workshop designed for beginners and plant enthusiasts alike. Participants will be guided through the process of pruning, shaping and potting their own bonsai tree while gaining an understanding of basic care techniques. All materials are provided, and guests can enjoy a relaxed, social atmosphere while creating a living work of art. $65. Wood Foot Beer Co., 380 Mountain Dr. Register through Eventbrite.
Wednesday, May 13
Conscious Coven – 7:15-9pm. This intentional gathering is created for women seeking to unplug from daily noise and reconnect with inner wisdom. Each event may include guided meditation, shared insights and holistic rituals, with a focus on
presence, purpose and meaningful connection. The experience supports reflection, community and a deeper sense of alignment. $15. Register at SparkUHealing.com.
Saturday, May 16
2026 Gate-to-Gate Memorial Run/ Walk 40th Anniversary – 7am. Commemorate four decades of this meaningful community tradition honoring fallen service members. Participants of all fitness levels are invited to run or walk a scenic route connecting Hurlburt Field and Eglin Air Force Base while supporting remembrance and unity. The event fosters community spirit and reflection, bringing together military members, families and civilians in a shared tribute. Varies by registration. Hurlburt Field, 1 Hurlburt Field Rd. Register through Active.com.
The MAX Beach Volleyball Tournament – 8am-5pm. Watch top athletes compete in this highenergy beach volleyball tournament in a lively coastal setting. The event brings together competitive teams and spectators for a day of skillful play, community connection and beachside fun. Attendees can enjoy exciting matches while soaking in the vibrant atmosphere along the shoreline. Free for spectators. Salty Rose, 165 Fort Pickens Rd. VisitPensacola.com.
Connecting with Spirit: A Mediumship Demonstration with Bree Swanson, Evidential Medium & Spirit Artist – 2-4pm. Join this live mediumship experience as messages from loved ones offer comfort, healing and peace. This gathering is designed to create a supportive space where attendees may experience connection, insight and reassurance through evidential mediumship and spirit-inspired communication. $30. Register at SparkUHealing.com. SparkUHealing.com.
Sunday, May 17
Pensacola Beach Wellness Collective – 9am-1pm. Experience a morning of connection and coastal wellness at this community gathering designed to support mind, body and spirit. Enjoy a variety of offerings such as yoga, meditation, cold plunge, sound bath and local wellness vendors and holistic services, all set against the backdrop of Pensacola Beach. This event invites participants to relax, recharge and engage with a vibrant wellness community. $33. Pensacola Beach, across from Stop 21 Pensacola Beach Eco Trail. See Eventbrite for directions, to register and get tickets.
Ongoing Events
Monday
Pilates Mat with Amy Sutton – 8:45am. Join Amy Sutton’s mat Pilates class to build core strength, improve posture and boost flexibility with effective floor exercises and breathwork. Small props may be used. Class packages and drop-in rates are offered. Pure Pilates Gulf Breeze, 221 Gulf Breeze Pkwy, Gulf Breeze. Info@ PurePilatesPensacola.com. 850-932-3424. PurePilatesPensacola.com/schedule.
Somatic Healing Yoga – 9am. Start your week with a somatic yoga class focused on mindful movement for body awareness and emotional balance. Enjoy dropin rates and packages. Dragonfly Yoga Studio, 184 Brooks St SE, FWB. 850-2440184. Info@DragonflyYoga.com. Dragon flyYoga.com.
Barre Pilates Fusion with Trish Durkin –10am. Join Trish Durkin for a Barre Pilates Fusion class combining ballet, Pilates and yoga. Using props like a barre, weights and resistance bands, this low-impact workout builds strength, balance and flexibility. Open to all fitness levels; packages and drop-ins available. Pure Pilates Gulf Breeze, 221 Gulf Breeze Pkwy, Gulf Breeze. 850-932-3424. Info@PurePilates Pensacola.com. PurePilatesPensacola. com/ schedule.
Pilates Equipment with Tammy Crump – 10am. Join Tammy Crump for a Pilates Equipment class tailored to your level. With experience in athletic coaching and rehab, she offers expert instruction on various equipment to boost strength and alignment. Packages and drop-in rates are available. Pure Pilates Gulf Breeze, 221 Gulf Breeze Pkwy, Gulf Breeze. Info@ PurePilatesPensacola.com.850-932-3424. PurePilatesPensacola.com/schedule.
Steady and Strong Yoga – 10:45am. Empower your week with this active yoga class focused on building strength, stability and confidence. The steady pace supports your personal yoga journey while helping you develop a strong, resilient body and mind. Drop-in rates and packages available. Dragonfly Yoga Studio, 184 Brooks St SE, FWB. 850-244-0184. Info@DragonflyYoga.com. DragonflyYoga.com.
Pilates Equipment with Karla Wheeler – 1pm. Join Karla Wheeler for a Pilates Equipment session suitable for all levels. Drawing on years of teaching, she leads strength and body awareness exercises using equipment such as the reformer, chair, arc, barrel or trapeze table. Pure Pilates Pensacola, 426 S Palafox St, Pensacola. Info@PurePilatesPensacola.com. 850-607-2772. PurePilatesPensacola .com/schedule.
New Adult Social Hour – 5-6:30pm. Drop in to hang out or work on a craft on select
Mondays. This month’s craft workshop is on air-dry clay. This event is meant for young adults age 18-25. Bay County Public Library, 898 W 11th St, Panama City.
Sweet and Sassy Yoga Flow – 5:30pm. Start your week with a beginner-friendly flow class that boosts energy and confidence. Ideal for Monday evenings. Dropin rates and packages offered. Dragonfly Yoga Studio, 184 Brooks St SE, FWB. 850-244-0184. Info@DragonflyYoga.com. DragonflyYoga.com.
Celebrate Recovery – 6pm. Open to everyone as a safe place to heal from hurts, habits and hang-ups. This is a 12-step program that uses the traditional steps and 8 Principles in the Beatitudes from the bible. We recognize Jesus Christ as our higher power. Dinner is also available from 5:15-5:45pm, $5-adults, $3-children, and no one turned away. Community Life Church, 4115 Soundside Dr, Gulf Breeze. Facebook.com/CRatCommunity LifeChurch/.
Tuesday
Functional & Playful Yoga with Melissa – 9am. Join Melissa’s light-hearted yoga class to boost strength, agility and coordination with fun, functional movements. Ideal for improving everyday mobility. Drop-in rates and packages available. Dragonfly Yoga Studio, 184 Brooks St SE, FWB. 850-244-0184. Info@DragonflyYoga.com. DragonflyYoga.com.
Silver Social Club – 10:30-11:30am. Every Tuesday and Thursday, mature adults can gather to enjoy good company, activities like crafts and games and coffee/snacks. Jimmy Weaver Memorial Library, 22149 NE State Rd 20, Hosford.
Pilates HIIT: Low Impact Burn 11amnoon. Experience an energizing workout that combines the precision of classical Pilates with the intensity of interval training for a full-body, low-impact challenge. Designed to build lean muscle, strengthen the core and improve cardiovascular endurance, this upbeat class uses body weight and music-driven movement to deliver results without high heat. SparkUHealing.com.
Mahjong Meetup (Adults) – Noon-3pm. Learn, play and meet other Mahjong players. Panama City Beach Public Library, 12500 Hutchison Blvd, Panama City Beach.
Gentle Yoga & Stillness – 6pm. Relax with gentle movement and deep rest in this evening class designed to ease your nervous system. Military and family members pay just $5 drop-in. Drop-in rates and packages are available. Dragonfly Yoga Studio, 184 Brooks St SE, FWB. 850-244-0184. Info@DragonflyYoga.com. DragonflyYoga.com.
Sound Healing Meditation – 6-7pm, 2nd & 4th Thur. Relax and restore through a meditative sound experience featuring wind chimes, a Tibetan temple gong and seven crystal singing bowls, each attuned to an energy system within the body. This gentle practice supports nervous system regulation, deep relaxation and energetic balance, offering a peaceful reset at the end of the day. Facilitated by Lauren Spiker. Register at SparkU Healing, 8317 Front Beach Rd, Bldg 37, Units G & H, Inside Promenade Mall, PCB. SparkUHealing.com.
Swamp House Sunset Paddle Series –6-7 p.m. Join this weekly on-the-water gathering for an evening of paddling, connection and scenic sunset views. Open to all skill levels, participants can choose between a relaxed 1-mile paddle or a 5K buoy course for a friendly challenge. All paddlecraft are welcome. Stay after to enjoy Taco Tuesday specials and connect with the local paddle community. $3 parking. Swamp House RV Resort & Marina, 10421 Mills Swamp House Rd. Saltwater and Sunshine Adventures, Facebook event page.
Wednesday
Hello Hatha Beginner Yoga – 5:30pm. Join this beginner-friendly Hatha class to learn basic movements that boost flexibility, balance and energy. Ideal for newcomers or those wanting a gentle practice. Drop-in rates and packages offered. Dragonfly Yoga Studio, 184 Brooks St SE, FWB. 850-244-0184. Info@DragonflyYoga.com. DragonflyYoga.com.
Bringing Mindfulness to Life –6-6:45pm. Drop-In group meditation for All Levels. This weekly mindfulness gathering offers guided meditation, discussion and practical tools to support greater awareness, stress reduction and overall well-being. Open to beginners and experienced practitioners alike, the group explores a variety of meditation techniques in a welcoming, inclusive environment. No prior experience is necessary. Free. Empathic Practice, 2701 N 12th Ave, Suite C, Pensacola. 850-777-3334. EmpathicPractice.us.
Anastasiya
Vaitulevich | Dreamstime.com
Restorative & Reiki with Melissa – 6-7 p.m. This nourishing class blends the physical support of restorative yoga with the subtle healing energy of Reiki. Designed to help the body relax and reset, it offers a gentle space for participants to unwind, restore balance and support the body’s natural healing response while calming the nervous system. $15. Register at SparkUHealing.com. SparkUHealing.com.
Thursday
Silver Social Club – 10:30-11:30am. Every Tuesday and Thursday, mature adults can gather to enjoy good company, activities like crafts and games and coffee/snacks. Jimmy Weaver Memorial Library, 22149 NE State Rd 20, Hosford.
Pilates HIIT: Low Impact Burn 11amnoon. Experience an energizing workout that combines the precision of classical Pilates with the intensity of interval training for a full-body, low-impact challenge. Designed to build lean muscle, strengthen the core and improve cardiovascular endurance, this upbeat class uses body weight and music-driven movement to deliver results without high heat. SparkUHealing.com.
Mindful Recovery – 7-8pm. This trauma-informed recovery group supports individuals seeking freedom from addictive substances, behaviors and patterns. Combining mindfulness, meditation and practical spiritual tools, meetings balance compassion with accountability. The group is open to all and supported through member donations, creating a safe and inclusive space for healing and connection. Free; donations welcome. Empathic Practice, 2701 N 12th Ave, Suite C, Pensacola. 850-777-3334. Empathic Practice.us.
Friday
Unfolding Flow with Felicity – 10:45am. Start your Friday with Felicity’s all-level flow class, focusing on movement and mindful transitions. Inspired by her global yoga experience, this session connects breath with motion. Drop-in rates and packages are available. Dragonfly Yoga Studio, 184 Brooks St SE, FWB. 850244-0184. Info@Dragonfly Yoga.com. DragonflyYoga.com.
Friends & Family EES Matinee – 1-3pm. Relax in a lounge chair in the Energy Enhancement System (EESystem) room while enjoying a one-hour educational video or live presentation. Experience this cutting-edge scalar and bio-photonic technology designed to promote relaxation reduce stress, alleviate chronic pain and enhance overall vitality. $50 2-hour session. 7170 N 9th Ave, Pensacola. 850542-1970. Info@RegenerationStation850. com. RegenerationStation850.com.
First Friday of the month at Blue Morning Gallery – 5:30-7:30pm. An artist reception’s monthly celebration of creativity in downtown Pensacola. Each month features a new show with fresh works from local artists. Enjoy light refreshments, meet the artists and experience the vibrant energy of the gallery which often includes live music to set the mood. Blue Morning Gallery, 21 S Palafox St, Pensacola. 850-429-9100.
The Shift: A Regeneration Stations Experience – 6-8pm. Every other Friday, join a guided energy-regeneration session in Regeneration Station’s “Energy Room.” Experience calming techniques and a restorative space designed for stress relief, relaxation and renewal with others. $50. Register at Facebook/RegenerationStation850. 7170 N 9th Ave, Pensacola. 850726-9427. RegenerationStation850.com.
Saturday
Okaloosa County Farmers’ Market –7am-1pm. Celebrate local agriculture and craftsmanship in Fort Walton Beach. Find seasonal vegetables, fruits and flowers. Free. 1954 Lewis Turner Blvd, FWB. 850-689-5850.
Soul Flow Yoga – 9-10am. Begin the weekend with a mindful yoga practice that blends fluid movement, anatomical alignment and soul-centered awareness. This slow and intentional sequence is designed to support physical strength, inner peace and a deeper sense of balance, offering a grounding way to reconnect with body, breath and spirit. $15. Register at SparkUHealing. com. SparkUHealing.com.
Grand Boulevard Farmers’ Market
– 9am-1pm. Free. Grand Boulevard at Sandestin, 600 Grand Blvd (in Grand Park
between Tommy Bahama and Cantina Laredo), Miramar Beach. 850-499-4697. 30AFarmersMarket@gmail.com. GrandBoulevardFarmersMarket.com.
Niceville Florida Community Farmers’ Market – 9am-1pm. Local and regional produce, honey, mushrooms, farm fresh eggs, bakery items, teas, fresh local seafood and hand-crafted jewelry. Free. Palm Plaza, 1003 C. John Sims Pkwy, Niceville.
Seaside Farmers’ Market – 9am-1pm. Embrace this charming outdoor market on the beautiful Emerald Coast. From fresh, organic produce to handmade crafts, there’s something for everyone. Enjoy a relaxing shopping experience with live music and a community-focused vibe. Free. 2235 E County Hwy 30A, Santa Rosa Beach. Seaside Community, info@SeasideFL.com, 850-231-5411.
Palafox Market – 9am-2pm. Join us every Saturday for the award-winning outdoor market, rain or shine. Shop for fresh farm produce, plants, baked goods and more from over 200 small local businesses while enjoying live music. Located at two historic downtown parks: Martin Luther King, Jr. Plaza on Palafox Street just north of Garden Street, and Plaza Ferdinand at Palafox and Government, 50 N Palafox St, Pensacola. 850-434-9095.
Sunday
Free Yoga at Bayview Park 2026 –9:30am, 1st Sunday. Rejuvenate with an outdoor yoga session at Bayview Park, led by experienced instructor Stacey Vann. Open to all ages and skill levels, providing a serene environment to enhance your well-being amidst nature. Bring your mat. Based on weather, for updates check FB: Breathe Yoga and Wellness. Free. Bayview Park, 2001 East Lloyd St, Pensacola. Stacey Vann, 850555-1234. Stacey@BreathePcola.com.
Calm Restorative Yoga with Andrea –10:30am. Step into stillness with Andrea in this soulful restorative yoga class. Infused with calm and presence, the practice invites deep relaxation, healing and release. Andrea’s nurturing energy and 26 years of experience guide you gently back to center. Drop-in rates and packages available. Dragonfly Yoga Studio, 184 Brooks St SE, FWB. 850-244-0184. Info@DragonflyYoga.com. Dragonfly Yoga.com.
Pilates Equipment with Alexa Frieberg – 10:30am. Join Alexa Frieberg for a fullbody Pilates Equipment class for all levels. Using reformer, chair, arc, barrel or trapeze table, you’ll improve body awareness, core strength and functional movement. Class packages and drop-in rates are offered. Pure Pilates Pensacola, 426 S Palafox St, Pensacola. 850-6072772 . Info@PurePilatesPensacola.com. PurePilatesPensacola.com/schedule.
Joycegraceweb
Help Wanted
DISTRIBUTION (PANAMA CITY)
– Natural Awakenings Northwest Florida seeks reliable individual to deliver magazines to local businesses monthly. Flexible schedule first week each month. Must have dependable transportation, strong organization and friendly communication. Opportunity to connect with wellness community while earning supplemental income. Email introduction and availability to apply to Scott@ NWFNaturally.com.
Office For Rent
PROFESSIONAL OFFICE SPACE
AVAILABLE – Located inside a welcoming mental health practice with Jan Collier, LMHC, at 222 Government Ave, Niceville. Ideal for counselors, wellness providers or allied professionals seeking a quiet, collaborative setting. Amenities included. Build your practice in a supportive environment. Call 850-830-3142 or email Jan.Collier@yahoo.com for details.
WHY TAKE HONEYMED?
HoneyMed is True Nature’s Medicine with anti-inflammatory, anti-bacterial, revitalizing and immunity boosting properties
WHAT IS HONEYMED?
HoneyMed is a delicious blend of raw honey and three powerful superfoods: Turmeric, Ginger and Cayenne pepper.
HOW DO I TAKE HONEYMED?
• As the main ingredient in your Morning Vitality Elixir. (HoneyMed + Warm Water + Lemon Juice)
• As a sweetener in your tea or coffee.
• On Cheese & Crackers with a glass of Wine
• In a craft cocktail; Drizzled over fruit or in yogurt
• On toasted bread with butter; Mixed in a salad dressing
Retailers may call or email us for wholesale orders: Honeymedbiz@gmail.com
Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in this resource guide email Publisher@NaturalAwakeningsNWF.com to request our media kit on sign-up online at NaturalAwakeningsNWf.com.
Navarre Acupuncture and Wellness: Bridging the gap to optimal health with acupuncture, dry needling, moxibust ion, cupping, injection therapy and lifestyle guidance.
SPIRIT GATE MEDICINE, INC
Bonnie McLean, OMD, AP, MA, BSN
Blue Meridian Acupuncture Office 14 W Jordan St, #124, Pensacola 850-485-5535
SpiritGateMedicine.com
Acupuncture, hypnotherapy and shamanic healing to support balance, pain relief and whole-body wellness through traditional techniques and personalized care designed to restore harmony and promote natural healing.
Air Quality Testing
HYDROSCOUT
850-835-7092
HydroScout.com
Beauty
ORGANIC CONCEPTS BY CAMY AT LE VOGUE SALON
609 W Chase St, Pensacola
850-582-0177
CamyKilker@gmail.com
Providing an organic solution to beauty in a world full of chemicals. Organic Salon Systems gives you clean and healthy hair with ammoniafree hair color and chemicalfree styling products. See ad, page 43.
Comprehensive air quality testing and home health inspections identify mold, chemical pollutants and hidden moisture issues. Early detection supports healthier indoor environments, prevents structural damage and reduces longterm costs through detailed assessments and practical, solution-focused recommendations. See ad, page 07.
KarenKennedyMD.com
SculpSure is a non-surgical laser treatment for the reduction of stubborn fat in areas like the abdomen, love handles, back, inner and outer thighs; along with chin contouring. Amazing results with zero down time and without drugs. See ad, page 2.
Brain Health
BE WELL
SOLUTIONS/DESTIN
KETAMINE SOLUTIONS
4641 Gulfstarr Dr, #105, Destin 850-786-2051
CompleteKetamineDestin@gmail.com
CompleteKetamineSolutions.com
Ketamine Therapy has clinically been proven to help with depression, brain health, PTSD and other issues that lead to depression. Affordable treatments include IV hydration and hyperbaric oxygen therapy.
EMERALD COAST NEUROFEEDBACK
Pensacola Office 310 E Government St 850-779-9754
Fort Walton Beach Office 907 Mar Walt Dr, Ste 2021 850-753-0844
EmeraldCoastNeurofeedback.com
Personalized brain training using advanced neurofeedback technology to help reduce anxiety, depression, PTSD and sleep issues, promoting emotional balance, focus and overall mental wellness for lasting results. See ad, page 19.
MIND PERFORMANCE CENTER, LLC
(Located inside Path to Wellness)
240 W Laurel Ave, Foley, AL 251-597-8787
MindPerformanceCenter.com
Our non-invasive, drug-free approach helps brain injury patients improve speech, balance, limb and finger control, memory and mental focus, plus the restoration of personality traits. See ad, page 14.
REGENERATION STATION
7170 N 9th Ave, Pensacola 850-542-1970
RegenerationStation850.com
The application of the Energy Enhancement System and Brain Tap sessions allows you to relax and recharge in a room filled with amazing energy and gives your body the energy it needs to heal itself. People have reported improvement in autism, brain fog, chronic fatigue, depression, MS, nervous system disorders, dementia, Alzheimer’s and pain relief. See ad, page 15.
You can be gorgeous at thirty, charming at forty, and irresistible for the rest of your life.
—Coco Chanel
Breast Screening
EMERALD COAST
THERMOGRAPHY
Miramar Beach & Gulf Breeze
850-980-1005
EmeraldCoastThermography@gmail.com
EmeraldCoastThermography.com
We are passionate about educating people on the importance of routine health screenings using 100% radiation-free, touch-free, state-of-the-art infrared cameras. Call or email us for more information; you may also book your appointment online. See ad, page 4.
RADIANT BODY THERMOGRAPHY
Candace Parmer
Clinical Thermographic Technician 503-775-1812
RadiantBodyThermography.com
Call to learn how we can assist you and your doctor in protecting breasts from disease, excess hormonal activity and over diagnosis of breast cancer. See ad, page 31.
Providing the largest selection of CBD oils, tinctures, sprays, softgels, balms and vape liquid in the area, including high-dose options for pain, anxiety, sleep and much more. See ad, page 3.
Chiropractic
HENARD FAMILY CHIROPRACTIC
Karen Henard-Carter, DC 4566 Hwy 20 E, Ste 205, Niceville 850-897-1105 • HenardChiro.com
A second-generation chiropractor, Dr. Henard is committed to chiropractic wellness for the family, improving health naturally. More than 23 years’ experience in pediatrics, sports and automobile injuries. Most insurance accepted and affordable cash plans.
ANTI-AGING
Ageless Solutions (formerly Weight loss of Navarre) program really works! I lost 44 lbs. in 4 Months.
Their weight loss program offers you the help and guidance to successfully reach your perfect weight while maintaining your energy and health.
The result was an easy to follow weight loss program that works well and a subtle change in my lifestyle so that I am eating much healthier and feeling better.
DR GABRIEL WATERMAN, DC
850-565-9600
Info@DiscoverDynamic.com
DiscoverDynamic.com
Dr. Gabriel and his team focus on the nervous system: the brain, spinal cord, nerves and the spinal structure that protects this delicate system—essential to the body’s ability to function, restore and preserve health. We help individuals and families overcome health obstacles and reach their fullest health potential.
From: Melissa Faulkner armywife72905@yahoo.com
Subject: Team photo
Cold Plunge
Date: November 6, 2024 at 1:07 PM
To: Info Info@wrightparkwaydentalcenter.com
REGENERATION STATION
7170 N 9th Ave, Pensacola 850-542-1970
Regenerationstation850.com
features ultra-clean, 39-degree water for optimal benefits.
Colon Irrigation
COYLE INSTITUTE
9295 Scenic Hwy, Pensacola 850-637-8258
Dementia
MIND PERFORMANCE CENTER
(Located inside Path to Wellness)
240 W Laurel Ave, Foley, AL 251-597-8787
MindPerformanceCenter.com
Our non-invasive, drug-free approach helps dementia patients that originally scored in the teens on the Montreal Cognitive Assessment be restored to the point of scoring normal (26-30). See ad, page 14.
Dentistry
CoyleInstitute.com
Sent from my iPhone
Colon Hydrotherapy (CHT)—a safe process for colon cleansing. CHT works by gently introducing warm water into the colon for the purpose of softening and eliminating waste. Under the direction of Michael Coyle, DO, our patients are in the best possible hands. Call to schedule your session today. See ad, page 23.
Community Service
HUMANISTS OF WEST FLORIDA
P.O. Box 11930, Pensacola 850-366-3410
Info@HWFL.org
A welcoming community promoting reason, compassion and ethical living without reliance on religion. Through educational programs, social gatherings and service projects, they support critical thinking, fellowship and positive community impact. See ad, page 29.
Healthy digestion, wellaligned physical structure, proper breathing and a good night’s sleep begin with a healthy mouth. We treat snoring, sleep apnea and TMJ disorders, plus crowns, teeth whitening, bridges, veneers, implant restorations, aligner orthodontics, cleanings, digital X-ray imaging and CO2 laser periodontal treatment. No mercury fillings. See ad, page 11.
Depression
MIND PERFORMANCE CENTER
(Located inside Path to Wellness)
240 W Laurel Ave, Foley, AL 251-597-8787
MindPerformanceCenter.com
Offering Deep Transcranial Magnetic Stimulation (Brainsway—a proven tool in the fight against depression that is non-invasive, painless and drug-free) with functional medicine and brain pathway rehabilitation for the most robust changes possible. See ad, page 14.
REGENERATION STATION
7170 N 9th Ave, Pensacola 850-542-1970
RegenerationStation850.com
The application of the Energy Enhancement System and Brain Tap sessions allows you to relax and recharge in a room filled with amazing energy and gives your body the energy it needs to heal itself. People have reported improvement in autism, brain fog, chronic fatigue, depression, MS, nervous system disorders, dementia, Alzheimer’s and pain relief. See ad, page 15.
Energy Healing
REGENERATION STATION
7170 N 9th Ave, Pensacola 850-542-1970
RegenerationStation850.com
Elevate your vitality by harnessing the power of the Scalar energy enhancement system for relaxation and selfhealing. Users report improved health with conditions such as arthritis, autism, depression, diabetic neuropathy, brain fog and more through this rejuvenating process. See ad, page 15.
Far Infrared Sauna
REGENERATION STATION
7170 N 9th Ave, Pensacola 850-542-1970
RegenerationStation850.com
Explore advanced sauna therapy to enhance circulation, detoxify and boost relaxation. Sessions promote holistic wellness with traditional and modern benefits of infrared heat exposure. See ad, page 15.
Food & Supplements
BODY-B-HEALTHY
Natural Alternative Wellness Center 641 N Ferdinand, Crestview 850-682-8893 • Find us on Facebook
Women are the largest untapped reservoir of talent in the world.
—Hillary Clinton
We offer cuttingedge testing, screening, iridology and wellness coaching, along with all natural supplements, homeopathic solutions and anti-aging products. Let our knowledgeable staff can help guide your selection of trusted products.
EARTHQUAKE EDDIE BEE
Pollen Based Nutritional Supplements 112 E Shipwreck Rd, Santa Rosa Beach 850-582-6765
Info@EEBSF.com
We utilize bee pollen, Royal Jelly and other plant-based foods that are full of lifesustaining nutrients in all of our formulations. Our formulations include a generous portion of bee pollen due to its active role in promoting a strong immune system, increased energy and an overall feeling of good health. See ad, page 32.
Natural supplements, herbs, skin care and essential oils, plus organic and specialty foods. In-store 100% organic café (weekdays 9-4) with juices, smoothies, etc. Very knowledgeable staff. See ad, page 3.
HONEYMED
Your LOCAL Honey with Spice 850-822-8154
HoneyMedBiz@gmail.com HoneyMedBiz.com
HoneyMed is a delicious blend of raw honey and three powerful superfoods: turmeric, ginger and cayenne pepper. HoneyMed is true nature’s medicine with anti-inflammatory, anti-bacterial, revitalizing and immunityboosting properties. See ad, page 39.
MERMAID'S MAGIC SEA MOSS
MermaidsMoss.com
Premium wildcrafted sea moss and natural wellness products designed to support energy, immunity and overall vitality. The nutrient-rich supplements provide an easy, plantbased way to enhance daily health and balance. See ad, back cover.
PAWS & PEOPLE WELLNESS CO
17833 Panama City Beach Pkwy, Unit 101 Panama City Beach • 850-290-3167
Dedicated to holistic nutrition and natural supplements for pets and their people. Offering selected products, education and resources to support healthier lifestyles and balanced diets for all family members. Sample Saturday features rotating tastings of local wild honeys, mushroom coffees and social tonics. See ad, page 29.
STAFF OF LIFE
HEALTH FOOD STORE
(New Location)
1107 E John Sims Pkwy, Niceville 850-678-8411
Niceville's only fully stocked health food and supplement store. In our new expanded location providing all of your favorite brands and hard-to-find products to keep you healthy. We also carry local farm-raised beef (grass-fed & finished), pork, chicken, eggs and dairy products. Knowledgeable staff. See ad, page 17.
A Holistic Head Spa for
Functional Medicine
AIM MICROBIOME
Fawad Ahmed
689-219-0409
AimMicrobiome.com
Advanced microbiome testing and personalized wellness solutions to support gut health, immunity, and overall well-being. Using datadriven insights, clients receive tailored recommendations for nutrition, lifestyle, and supplementation to restore balance, improve digestion, and promote long-term health through a holistic, science-based approach. Offers a $25 15-minute discover call.
Board-certified gynecologist MD, offering full GYN services and proud to feature MonaLisa Touch Laser, a noninvasive treatment for symptoms of low hormones or menopause. Stop suffering and start living. Call for an appointment. Offices in Gulf Breeze and Navarre. See ad, page 2
REGENERATION STATION
7170 N 9th Ave, Pensacola 850-542-1970
RegenerationStation850.com
Hormone Therapy
AGELESS SOLUTIONS
Cave, MD • Barber, MD
Janis Cook, RN 8990 Ortego Park Dr, Navarre 850-529-0770
AgelessNavarre.com
We offer multiple techniques and programs to get you on the right track to better health and a better body. Our services include behavioral therapies, nutritional strategies, hormone replacement pellet therapy, stem cell therapy, prescription medications and, best of all, the support of a caring staff. See ad, page 41.
Board Certified Gynecologist MD, offering full GYN services and proud to feature MonaLisa Touch Laser, a non-invasive treatment for symptoms of low hormones or menopause. Stop suffering and start living. Call for an appointment. Offices in Gulf Breeze and Navarre. See ad, page 2.
Hot Yoga Studio
HOT YOGA OM
222 Miracle Strip Pkwy SE, Unit A Downtown FWB 850-430-9434 • HotYogaOM.com
QUANTUM HEALING HYPNOSIS WITH LAURA
Laura Donigan, QHHT Level 2 Practitioner 541-326-9106
LauraDoniganQHHT@gmail.com
LauraDoniganQHHT.com
Tap into deeper consciousness with Quantum Healing Hypnosis Technique (QHHT) to unlock past life memories, connect with your Higher Self and discover clarity and healing. Certified QHHT practitioner Laura Donigan guides you on a transformative journey to overcome fears, find purpose and bring peace to your life. See ad, page 21.
Metaphysical Shop
CRYSTAL BY THE SEA
8143 Navarre Pkwy, Navarre 815-530-2179
Catherine@CrystalByTheSea.com
CrystalByTheSea.com
Nurture body, mind and spirit with holistic wellness with a selection of crystals, smudge, dried herbs, classes and natural goods for family and furry friends. Explore handcrafted treasures by local artists and celebrate creativity, community and uplifting vibes. See ad, page 33.
Mold Testing
HYDROSCOUT
850-835-7092
HydroScout.com
Our bodies are energy, and our cells need energy to function. The energy enhancement system allows you to relax, recharge and gives your body the energy it needs to heal itself! People have reported improvement in arthritis, autism, autoimmune disorders, blood disorders, brain fog, chronic fatigue, depression, diabetes and diabetic neuropathy, fibromyalgia, injury recovery, Lyme, MS, nervous system disorders and pain relief. See ad, page 15.
Hot Yoga Om features far infrared heat, radiant heat, radiant life. Daily classes, amazing teachers, great benefits. Experience it for yourself. See ad, page 27.
Hypnosis
BAYSIDE HYPNOSIS
700 S Palafox St, Ste 200A, Pensacola Michelle@BaysideHypnosis.com BaysideHypnosis.com
A full-service weight-loss, smoking-cessation and anxiety-reduction center. We also help people with changing habits, personal development, confidence and self-esteem improvement. See ad, page 5.
Expert leak detection and professional mold testing identify hidden moisture sources and contamination. Thorough assessments support healthier indoor environments, prevent further damage and guide timely, effective remediation with clear findings backed by decades of field experience. See ad, page 7.
Be your own artist and always be confident in what you’re doing. If you’re not going to be confident, you might as well not be doing it.
—Aretha Franklin
Myofascial Release
LAURA TYREE
Myofascial Release Massage Therapist
Laura Tyree Health in Hot Yoga Om (Downtown FWB) 850-642-1015 • LauraTyree.com
Specializing in myofascial release, this practice offers personalized massage therapy to alleviate chronic pain, improve mobility and restore balance. By addressing deep tissue restrictions, clients experience enhanced healing, stress relief and lasting wellness benefits.
Neurofeedback
EMERALD COAST NEUROFEEDBACK
Pensacola Office 310 E Government St 850-779-9754
Fort Walton Beach Office 907 Mar Walt Dr, Ste 2021 850-753-0844
EmeraldCoastNeurofeedback.com
Personalized brain training using advanced neurofeedback technology to help reduce anxiety, depression, PTSD and sleep issues, promoting emotional balance, focus and overall mental wellness for lasting results. See ad, page 19.
Pet Holistic Health
PAWS & PEOPLE WELLNESS CO
17833 Panama City Beach Pkwy, Unit 101 Panama City Beach • 850-290-3167
Dedicated to holistic nutrition and natural supplements for pets and their people. Offering holistic pet services including access to a certified animal chiropractor and a TCVM veterinarian, along with behavior and training support and personalized wellness consultations to strengthen the humananimal bond. See ad, page 29.
Compounding pharmacy that provides personalized medications, including specialty and custom-formulated, vitamins, and supplements, with a focus on individualized patient care.
Physicians
(Holistic & Integrative)
COYLE INSTITUTE
Michael Coyle, DO, FACOOG, FPMRS 9295 Scenic Hwy, Pensacola 850-637-8258
CoyleInstitute.com
Dr. Coyle offers an unparalleled level of medical care to women all over the Gulf Coast, hoping that, in providing his patients with treatment and relief from the conditions that have so greatly affected their ability to live free from pain, he is offering them renewed hope and enriching their lives. See ad, page 23.
Date: November 6, 2024 at 1:07 PM To: Info Info@wrightparkwaydentalcenter.com
KarenKennedyMD.com
Board-Certified Gynecologist MD, offering full GYN services and proud to feature MonaLisa Touch Laser, a non-invasive treatment for symptoms of low hormones or menopause. Stop suffering and start living. Call for appointment. Offices in Gulf Breeze and Navarre.
Laura Donigan, QHHT Level 2 Practitioner 541-326-9106
LauraDoniganQHHT@gmail.com
LauraDoniganQHHT.com
Tap into deeper consciousness with Quantum Healing Hypnosis Technique (QHHT) to unlock past life memories, connect with your Higher Self and discover clarity and healing. Certified QHHT practitioner Laura Donigan guides you on a transformative journey to overcome fears, find purpose and bring peace to your life. See ad, page 21.
Reiki
SPARKU HEALING & YOGA, LLC
8317 Front Beach Rd, Bldg 37, Unit G Panama City 850-596-8554
Hello@SparkUHealing.com
Guiding women to transform, align and thrive through Reiki, coaching, ThetaHealing ®, yoga and divine-feminine community circles that nurture intuition, healing and soul expansion. See ad, page 11.
Sleep Disorder DR SUSAN WELCH, FAGD
Healthy digestion, wellaligned physical structure, proper breathing and a good night’s sleep begin with a healthy mouth. We treat snoring, sleep apnea and TMJ disorders, plus crowns, teeth whitening, bridges, veneers, implant restorations, aligner orthodontics, cleanings, digital X-ray imaging and CO2 laser periodontal treatment. No mercury fillings. See ad, page 11. Vulnerability
Downtown Pensacola 426 S Palafox • 850-607-2772 PurePilatesPensacola.com
Sent from my iPhone
—Brené Brown
Join us at Pure to experience the largest Pilates studio on the coast. Variety of equipment and mat classes are offered 6 days a week. Tone your core with Pure.
Spiritual Center
UNITY OF FT. WALTON BEACH 1797 Hurlburt Rd, FWB 850-864-1232
Admin@UnityinFWB.org
UnityInFWB.org
A Christ-centered spiritual community, discovering God Spirit within through prayer, education, fellowship and joyful service. Sunday Service is at 10:30 am. See ad, page 39.
UNITY OF PENSACOLA
Jamie Sanders, Minister 3298 Summit Blvd, Ste 16, Pensacola 850-438-2277
UnityOfPensacola.org
Unity of Pensacola offers spiritual teachings that empower abundant and meaningful living. We provide philosophy that is spiritual, not religious, and love-based, not fear-based. Rev. Jamie Sanders offers spiritual counseling. See ad, page 41.
Stem Cell Therapy is utilized to seek out inflammation in the body and regenerate any damaged tissue, applying our body’s natural internal repair system. Our services include behavioral therapies, nutritional strategies, hormone replacement pellet therapy, stem cell therapy, prescription medications and, best of all, the support of a caring staff. See ad, page 41.
Thermography
EMERALD COAST THERMOGRAPHY
Located in Miramar Beach & Gulf Breeze 850-980-1005
We are passionate about educating people on the importance of routine health screenings using 100% radiationfree, touch-free, state-of-the-art infrared cameras. Call or email us for more information; you may also book your appointment online. See ad, page 4
RADIANT BODY THERMOGRAPHY
Candace Parmer
Clinical Thermographic Technician 503-775-1812
RadiantBodyThermography.com
Medical Infrared (MIR) technology developed by NASA provides an early, objective warning system that may show neurochemical signals far in advance of damage to the body. See ad, page 31.
Theta-Healing
LAURA TYREE
ThetaHealing Healer
Laura Tyree Health in Hot Yoga Om (Downtown FWB) 850-642-1015 • LauraTyree.com
ThetaHealing is a meditation technique and spirituality philosophy, accepting of all religions, with the purpose of getting closer to your beliefs Creator. A holistic healing technique allowing you to clear limiting beliefs with meditation and prayer.
Transcranial Magnetic Stimulation (TMS)
MIND PERFORMANCE CENTER, LLC
(Located inside Path to Wellness)
240 W Laurel Ave, Foley, AL 251-597-8787
MindPerformanceCenter.com
TMS increases the brain’s ability to regenerate and release neurotransmitters. We pair this with brain pathway correction and the nutritional program of Alzheimer’s researcher Dale Bredesen for quick, profound, positive results. See ad, page 14.
Weight Management
AGELESS SOLUTIONS
8990 Ortega Park Dr, Navarre 850-529-0770
AgelessNavarre.com
More than 20 years of medical assistance with a weight-loss program that helps you reach your perfect weight while maintaining your energy and health. See ad, page 41.
BAYSIDE HYPNOSIS
700 S Palafox St, Ste 200A, Pensacola Michelle@BaysideHypnosis.com BaysideHypnosis.com
Hypnotic weight-loss works because it combines common sense, realistic nutrition, and teaches how to think like a naturally thin person with the most advanced hypnotic technology available, performed by skilled, experienced master hypnotists. See ad, page 5.
Yoga Studios
DRAGONFLY YOGA STUDIES
184 Brooks St SE, Bldg 2 Downtown FWB • 850-244-0184
DragonFlyYoga.com
Serene environment for the study and practice of hatha yoga. Certified instructors. Owner/ Director Laura Tyree, E-RYT 500. See ad, page 27.
HOT YOGA OM
222 Miracle Strip Pkwy SE, Unit A Downtown FWB • 850-430-9434
HotYogaOM.com
Hot Yoga Om features far infrared heat, radiant heat, radiant life. Daily classes, amazing teachers, great benefits. Experi ence it for yourself. See ad, page 27.
SPARKU HEALING & YOGA, LLC
Dr. Melissa Tanner, RMT, CPC, MBTI 850-446-4744 (Call or Text)
Hello@SparkUHealing.com
SparkUHealing.com
Empowering women to transform, align and thrive through life coaching, reiki, ThetaHealing ®, yoga and workshops in a supportive, strong community. See ad, page 11
