March 2025 Natural Awakenings Volusia/Flagler Counties Florida edition
6 Nights, Grand Ca ymans, Bahamas & Mexico Celebr ity Cr uise and Air Fare f or Two People, plus... VIP Event Tickets, Signed Author Books, Natural Beauty Products, Health Programs and more! NO PURCHASE NECESSARY TO WIN
Pr izes Cour tesy of Sponsors and Exhibitors of The Bes t Prep for Pregnancy Event and Expo
The Heart of the Home
If there’s one thing that brings us all together, it’s food and the deep connections we create through sharing meals. The kitchen, often considered the heart of the home, is where love, nourishment and creativity come alive. What we eat has the power to heal, energize and sustain us. Food is our medicine, and when prepared with care—using wholesome, organic ingredients—it becomes one of life’s greatest joys.
One of my greatest passions is sharing the joy of real food. To me, food is more than just sustenance—it is the foundation of health and wellness. Cooking homemade from scratch may seem daunting, but it’s surprisingly simple, quick and deeply rewarding. When we take control of the ingredients we consume, we make conscious choices that support a long and vibrant life. There is something profoundly fulfilling about preparing a meal with fresh, organic vegetables and pasture-raised meats.
Beyond individual health, mindful eating and sustainability go hand in hand. Supporting local farmers and food suppliers that prioritize ethical and sustainable practices is a powerful way to contribute to a healthier planet. But sustainability also begins at home—with the choices we make every day. From composting food scraps and reducing waste to growing our own herbs and vegetables, even small efforts can make a meaningful impact
Whether you’re discovering new recipes, savoring a meal with loved ones or planting the first seeds of your garden, may this issue inspire you to embrace the beauty and simplicity of real food. There is nothing quite like the aroma of a homemade meal filling the house, bringing family and friends together.
When we take the time to prepare food with love and intention, we not only nourish our bodies, but also cultivate a sense of togetherness that lingers far beyond the table.
May your kitchen be filled with love, laughter and delicious inspiration!
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Flagler Wellness Expo Returns for Third Year of Holistic Healing
relaxation and connection with the elements. Guests can explore freshwater springs, rivers and scenic walking trails while experiencing personalized healing programs. The retreat’s team of over 25 professionals—including Ayurvedic practitioners, massage therapists, energy healers, yoga teachers, chefs and coaches—offers tailored services to restore balance and well-being.
The Intuitive Living Institute presents the third annual Flagler Wellness Expo, bringing together the best in holistic health, self-care and natural healing. Taking place from 10 a.m. to 5 p.m. on March 22, at FPC High School, the event offers a full day of discovery, connection and inspiration for individuals seeking to enhance their well-being.
Attendees receive five free raffle tickets for a chance to win from a prize pool that last year exceeded $6,000 in value. With over 50 vendors, this event provides a unique opportunity to explore a wide array of wellness modalities, from fitness, clean beauty and healthy nutrition to alternative healing therapies, mindfulness practices and life coaching.
According to Sinead Moffatt, managing director of The Intuitive Living Institute and event planner, the expo was created to help small businesses in the wellness field gain visibility while fostering a sense of community. “Marketing is challenging for smaller wellness practitioners. This event allows them to collaborate, share their expertise and bring valuable healing modalities to the community,” says Moffatt. Attendees can experience yoga sessions, massage therapy, spa experiences and wellness activities for all ages, including a dedicated space for children’s wellness. Whether looking to explore acupuncture, chiropractic care or energy healing, guests will find a range of services designed to support mental, physical and emotional balance.
Cost: $5. Location: FPC High School, 5500 State Rte 100, Palm Coast. For more information or to sign up as a vendor, call 904-377-0771 or visit IntuitiveLivingInstitute.org. See ad page 9.
Ayurveda Health Retreat Offers
Transformative Healing
Founded in 2001 by Richard Masla, Ayurveda Health Retreat is committed to sharing the wisdom of Ayurveda and yoga. With a focus on love, transformation and service, the retreat embodies the nurturing spirit of a traditional healing village. Each guest is welcomed into a supportive community that fosters physical, emotional and spiritual well-being.
Location: 14616 NW. 140th St., Alachua. For more information, call 352-870-7645 or visit AyurvedaHealthRetreat.com.
The Refuge A Healing Place Provides Comprehensive Trauma and Addiction Treatment in Ocala National Forest
The Refuge A Healing Place offers a comprehensive approach to trauma and addiction recovery, providing a sanctuary for healing in the heart of Ocala National Forest. With a long-term, 12-step-based program, The Refuge focuses on treating each person as a unique individual, addressing trauma as the core issue behind addiction and other maladaptive behaviors.
At The Refuge, treatment is designed to help individuals process trauma in a natural setting, allowing the nervous system to heal and reduce the need for destructive coping mechanisms. Through a variety of holistic and evidence-based methods, clients work through the impact of past experiences, learning that their behaviors are symptoms rather than defining characteristics. This process fosters self-awareness, emotional regulation and the ability to develop healthier coping strategies.
Ayurveda Health Retreat provides a sanctuary for those seeking holistic healing and rejuvenation. Located in the historic town of Alachua, the retreat blends traditional Ayurvedic practices with modern wellness techniques to support guests on their transformative journeys. Surrounded by nature’s beauty, the retreat encourages deep
Location: 14835 SE 85th Street Rd, Ocklawaha, FL. For more information, call 352-342-9459 or visit TheRefuge-AHealingPlace.com.
Bodhi Sangha School of Thai Massage Expands Certification Program
The Bodhi Sangha School of Thai Massage provides excellence in Thai Massage education, offering an extensive certification program designed for both beginners and experienced practitioners. Led by seasoned instructor and author Ariela Grodner, the school pro-
vides an immersive learning experience at the Florida School of Massage, where students receive indepth training in the ancient art of Thai Yoga Massage.
For over two decades, the Bodhi Sangha School has trained students nationwide, combining traditional techniques with modern applications. The upcoming seven-month certification program, beginning in May, offers a progressive curriculum that builds essential skills through one intensive weekend session per month. Students engage in over 200 hours of coursework, guided by Grodner’s expertise and supported by her published instructional books.
health goals,” says Coopersmith. “With our expanded services and virtual consultation options, we are making it easier than ever for individuals to take charge of their well-being.”
Amethyst Wellness specializes in evidence-based therapies designed to support longevity, vitality and overall performance. Whether patients seek medical weight loss solutions, anti-aging treatments or hormone optimization, the team remains dedicated to providing top-tier care. With a growing team of professionals, the practice ensures more convenient access to high-quality medical wellness services.
Location: 50 Cypress Point Pkwy., Unit B1, Palm Coast. For more information or to make an appointment, call 386-283-4180 or visit AmethystWellness.com. See ad page 23.
Licensed Massage Therapists can earn continuing education credits, while other healthcare providers benefit from integrating Thai Massage into their practices. Grodner emphasizes that the program is designed for accessibility, welcoming participants from diverse backgrounds and skill levels. Students may join at any time, though starting with Phase 1 ensures a seamless progression.
Enrollment options include the full seven-class series for $1,800, a weekend commitment for $280 per session or a drop-in weekend for $350.
Location: 6421 SW 13th St., Gainesville. For more information or to register, call 813-417-6745 or visit BodhiSangha.com. See ad page 25.
Amethyst Wellness Expands
Cutting-Edge Services for Personalized Health Solutions
Positively Florida Theater Company Premieres New Comedy The God Account at MOAS
Positively Florida Theater Company presents the world premiere of The God Account, a sharp-witted comedy by New York City ad executive Dave Warren. The play opens March 20 at the Museum of Arts & Sciences (MOAS) for a five-show run, offering audiences an evening of humor and insight into the absurdities of corporate America’s attempts to sell religion.
Amethyst Wellness continues to enhance its offerings with the latest advancements in peptide therapy, hormone optimization, medical aesthetics and weight management. Committed to individualized care, the practice provides customized treatments to help clients achieve their health and wellness goals, from boosting energy levels to promoting anti-aging and hormone balance.
Under the leadership of Dr. Amy Coopersmith, Doctor of Nursing Practice (DNP) and Advanced Practice Registered Nurse (APRN), Amethyst Wellness delivers innovative medical wellness solutions tailored to each patient’s needs. Virtual visits are now available, increasing accessibility to expert-guided treatments without the need for in-person consultations.
“We take a personalized approach to wellness, ensuring that every patient receives a treatment plan that aligns with their unique
Directed by seasoned theater professional Jack Rose, The God Account promises two hours of laughter, satire and thought-provoking entertainment. The production marks Positively Florida’s 20th live play in Volusia County, furthering its mission to showcase original works that inspire and engage audiences.
Performances are scheduled for three evening shows at 7:30 p.m. on Thursday, Friday, and Saturday, March 20-22. Matinee performances will take place at 2 p.m. on Saturday and Sunday, March 22-23. The play delves into the world of Madison Avenue advertising, where a team of ambitious creatives takes on their most perplexing challenge yet—branding the divine.
Playwright Dave Warren, co-founder of FLY Communications, brings his advertising expertise to the stage with a script that blends clever dialogue and comedic timing. Under Rose’s direction, the production offers a fresh perspective on corporate influence and human belief.
Founded in 2007, Positively Florida Theater Company is a nonprofit dedicated to using the arts to inspire, educate and uplift. With a history of producing original plays, hosting creative workshops and fostering artistic collaboration, the organization provides a platform for writers, actors and musicians to share meaningful stories with audiences.
Location: Museum of Arts & Sciences, 352 S. Nova Rd., Daytona Beach. For more information, call 386-690-9295 or visit PositivelyFlorida.com. See ad page 27.
Ariela Grodner (R)
Dr. Amy Coopersmith
The Link Between Nutrition and Spinal Health
Many people overlook how their diet directly affects their spinal health, nerve function and pain levels. Chronic in flammation, often driven by poor food choices, can contribute to joint stiffness, tension headaches and slow recovery from injuries. By making simple but intentional dietary changes, individuals can
Researchers at the Luxembourg Institute of Health have developed a voice-based algorithm with the help of artificial intelligence that can potentially detect Type 2 diabetes. The screening analyzes subtle changes in a person’s voice, which are not usually noticeable to the human ear.
This could represent an early and noninvasive diagnostic tool. Diabetes can affect the vocal cords as a result of nerve damage, thereby affecting voice quality.
A diet rich in anti-inflammatory foods like leafy greens, berries and fatty fish can help reduce inflammation and ease muscle tension. Staying hydrated is equally important, as dehydration can lead to spinal disc degeneration and increased pain sensitivity. Key nutrients such as magnesium support muscle relaxation, while omega-3 fatty acids enhance nerve function and reduce stiffness.
When combined with chiropractic care, proper nutrition can improve mobility, reduce pain and enhance the body’s ability to heal naturally. Upper cervical chiropractic adjustments help restore nerve function and alignment, while a well-balanced diet provides the body with the nutrients it needs for long-term spinal health. By addressing both structural alignment and internal inflammation, individuals can achieve lasting pain relief and improved quality of life.
Location: San Jose Chiropractic, 2950 Halcyon Ln., Ste. 201, Jacksonville. For more information or to make an appointment, call 904-6834476 or visit SanJoseChiroJax.com.
By Stephany Levine
The technology was tested in a study of 600 U.S. participants published in PLOS Digital Health. Researchers deemed the accuracy of the algorithm to be comparable to traditional risk assessment tools recommended by the American Diabetes Association. Next steps include refining the algorithm to detect pre-diabetes and expanding its use in other languages.
The Luxembourg researchers estimate there are 400 million undiagnosed cases of Type 2 diabetes worldwide. Without treatment, this disease can lead to serious health issues such as cardiovascular disease and neuropathy, as well as higher healthcare costs and even mortality. Current screening relies on blood tests.
The Effects of Loneliness on Mental Health
According to a recent study by the National Center for Complementary and Integrative Health and the National Institute of Mental Health published in Nature Mental Health, three factors— loneliness, a prior psychiatric diagnosis and stress-related social distancing—were all predictors for experiencing psychological distress during the COVID-19 pandemic.
The internet-based study included more than 3,600 participants that reported their mental and physical health and COVID-related circumstances every two weeks for six months during the first year of the pandemic. Those with a previous psychiatric diagnosis experienced greater psychological distress than those without such a history, supporting public health initiatives to address loneliness and social isolation to improve mental health.
Non-Opioid Pain Killer Approved
The U.S. Food and Drug Administration has approved a new non-opioid pain reliever called suzetrigine to treat moderate to severe shortterm pain in adults. Marketed as Journavx by Vertex Pharmaceuticals, the drug works by blocking a specific channel that transmits pain signals to the brain. After the tragedy of tens of thousands of opioid-related deaths, this non-addictive option for use after surgery or for acute pain management is a welcome alternative. Journavx was evaluated in two randomized, double-blind trials, and was found
of a plum blossom. It is commonly used in pediatric acupuncture because of its shallow penetration of the skin. Beginning in the 1950s, electric stimulation was added. Today, digital electric plum blossom acupuncture is used to treat a variety of conditions, including skin diseases like acne vulgaris , alopecia, hives, eye disorders, juvenile myopia, and impaired or dim vision in children.
Holistic Healing with Hypnosis and Sound Therapy
at Keybi Hypnosis
Keybi Hypnosis, a leader in integrative hypnotherapy, is expanding its offerings to make holistic healing more accessible. Combining hypnosis, sound therapy and vibro-acoustic healing, the practice provides a transformative approach to mental, emotional and physical well-being.
Founded by Mikki Milligan, a Certified Consulting Hypnotist with the National Guild of Hypnotists, Keybi Hypnosis integrates proven subconscious reprogramming techniques with innovative sound-based therapies. This unique combination allows clients to overcome stress, anxiety, limiting beliefs and physical discomfort, leading to lasting positive change.
Hypnosis has long been recognized as a powerful tool for behavioral transformation, emotional healing and mental clarity. At Keybi Hypnosis, sessions go beyond traditional hypnosis by incorporating vibro-acoustic therapy, a method using low-frequency sound waves to enhance relaxation and accelerate healing. This multi-sensory approach harmonizes the nervous system, helping clients achieve deeper states of awareness and transformation.
Clients experience a wide range of benefits, including reduced stress and anxiety, improved sleep quality, enhanced focus and relief from chronic pain. Hypnosis is also an effective tool for breaking unhealthy habits such as smoking and emotional eating by reprogramming the subconscious mind for lasting behavioral
change. Sound therapy further supports emotional balance, helping clients release unresolved emotions and cultivate self-awareness.
Unlike many hypnosis services that focus solely on behavior modification, Keybi Hypnosis takes a root-cause approach, addressing subconscious patterns and energetic imbalances. Each session is personalized, integrating guided hypnosis, sound frequencies, and vibro-acoustic healing to empower clients in achieving self-transformation.
At the core of its services is The Keybi Method, an approach developed by Milligan that merges hypnosis, guided imagery, frequency-based sound immersion and personalized subconscious reprogramming. Clients also
receive custom hypnosis recordings for reinforcement beyond their sessions, ensuring continued growth and self-improvement.
Keybi Hypnosis offers specialized programs, including hypnosis for stress relief, confidence building and subconscious success reprogramming. Transpersonal hypnosis services, such as past-life regression and higher-self exploration, are available for those seeking deeper spiritual insight. Workshops and group hypnosis experiences focus on emotional healing and peak performance.
Looking ahead, Keybi Hypnosis is introducing group hypnosis workshops, online self-paced hypnosis programs and an exclusive membership for ongoing subconscious healing. Upcoming events include guided sound and hypnosis journeys for stress relief, specialized sessions for high-achievers and emotional healing workshops.
To enhance the client experience, Keybi Hypnosis has launched a new website offering an intuitive platform to explore services, book sessions and access educational resources on hypnosis and sound therapy. To celebrate this milestone, visitors can download a free hypnosis gift—a bedtime hypnosis session designed to promote deep relaxation and restful sleep.
Location: 415 Dunlawton Ave., Ste. 107, Port Orange. For more information or to make an appointment, call 386-267-2122 or visit KeybiHypnosis.com. See ad page 30.
Mikki Milligan
Discover Mindfulness and Healing
Through Thai Massage at Bodhi Sangha
Bodhi Sangha School of Thai Massage continues to transform lives through its deeply rooted practice of traditional Thai massage. Led by seasoned practitioner and educator Ariela Grodner, the school provides an immersive journey into Thai massage, emphasizing mindfulness, compassion and holistic well-being.
Thai massage, often described as lazy man’s yoga, merges assisted stretching, acupressure and meditative breathing. At Bodhi Sangha, students experience a dynamic blend of movement, energy work and therapeutic touch, fostering both physical and spiritual growth. With more than two decades of experience, Grodner has developed a curriculum that blends the ancient wisdom of Ayurveda with modern techniques, ensuring students receive a well-rounded education in this sacred art.
The school offers two structured training programs spanning seven months each, guiding students from beginner to advanced levels. These comprehensive programs provide in-depth instruction in the philosophy, anatomy and hands-on techniques of Thai massage. The training goes beyond technical skills, instilling the principles of Right Livelihood—an ethical approach to work that aligns with health, happiness and service to others.
“Thai massage is more than bodywork; it’s a transformative path that cultivates mindfulness, connection and compassion,” says Grodner. “Students not only gain therapeutic skills, but also integrate a way of being that enhances every aspect of life.”
Over the years, Bodhi Sangha has nurtured a thriving community of practitioners who continue to share and expand the lineage of Thai massage. Many former students have become teachers themselves, spreading the wisdom of this healing modality across the country and beyond. The school’s impact extends beyond the classroom, fostering a network of dedicated healers who contribute to the well-being of their communities.
Grodner’s commitment to Thai massage is evident in her extensive contributions to the field. She has authored nine books on the subject and has played a pivotal role in making Thai massage more accessible to Western practitioners. Her approach incorporates the
spiritual teachings of Buddhism, yoga and Ayurveda, emphasizing that Thai massage is not just a physical practice but a lifelong journey of self-discovery and service.
With an ever-growing interest in holistic healing, Bodhi Sangha School of Thai Massage continues to attract students from diverse backgrounds. Whether seeking a new career, deepening a personal practice or enhancing existing bodywork skills, students at Bodhi Sangha find an enriching experience that resonates far beyond the classroom.
As the school looks to the future, its mission remains steadfast: to preserve, share and evolve the art of Thai massage, fostering a community rooted in healing, mindfulness and compassionate service.
Location: Gainesville. For more information or to register for classes, call 813-417-6745 or visit BodhiSangha.com. See ad page 25.
Ariela Grodner (R)
Personalized Nutrition
Fine-Tuning the Dinner Plate
by Carrie Jackson
Targeted nutrition is emerging as one of the year’s biggest areas of growth in the field of health care. Data researchers at Statista estimate that the global personalized nutrition market will exceed $16 billion in 2025. From elite athletes to busy professionals, consumers are looking for individualized recommendations that take their lifestyles and unique physiological needs into consideration. Smart devices, artificial intelligence (AI) and comprehensive testing are helping people identify their nutritional requirements and make informed dietary choices. Greater attention is also being placed on the gut microbiome and customized supplementation. The one-size-fitsall approach to eating is dwindling.
Kerry Health and Nutrition Institute, a global food research organization, recently listed targeted nutrition in their top five trends for 2025, suggesting a greater emphasis on
individual “need states” that might focus on the health status of the heart, joints, bones or gut, or on personal goals associated with sports nutrition, while nutritionists are using finely tuned supplements that cater to individual requirements. Joint and bone health benefit from anti-inflammatory compounds and improved calcium absorption, for example, while cognitive health is supported by nootropics, medicinal substances that improve thinking, learning, memory and gut-brain axis modulation. Consumers are also opting for innovative ingredients like collagen peptides, omega-3 amino acids, postbiotics and adaptogens to enhance their health status and optimize their fitness.
Health-Tracking Aids
Technology is making it easier to measure how our bodies are responding and performing at any given time. “Smart watches, smart rings and armband devices can track
heart rate and oxygen levels, and monitor blood pressure levels. Some healthcare providers may recommend continuous glucose monitors to track blood sugar trends and fitness devices to track physical activity,” says Sue-Ellen Anderson-Haynes, a registered dietitian nutritionist and owner of 360Girls&Women, which offers personalized nutrition plans for health improvement or maintenance.
Using AI-powered products and services, consumers have the ability to receive nutritionist-backed recommendations, monitor their progress and make adjustments based on food preferences, health goals and other variables such as age, gender and body mass index. It is a streamlined path to improving eating habits, tailoring meal plans and creating recipes that align with health objectives and personal preferences.
Dietitians Can Help
For even more personalization, AndersonHaynes notes, “A registered dietitian nutritionist can evaluate past medical history, nutrition, physical activity, age, biochemical and anthropometric measurements, laboratory data, and socioeconomic and education levels. In addition, they might perform functional medical testing that includes specialized hormone testing, a review of food intolerances and microbiome testing. About 70 to 80 percent of our immune cells are found within the gut. Studies show that the more diverse the healthy microbes are in the gut, the lower the risk of inflammation and diseases like diabetes, heart disease, dementia and certain cancers. In addition, when our gut is functioning well, it allows for proper
metabolism processes to occur, like digestion and the absorption of nutrients from the foods we eat.”
While research on the gut-brain axis is still ongoing, it is becoming clearer that the nerves that send signals between the gut and the brain may be influenced by the foods we eat. Anderson-Haynes suggests, “Healthful nutrients for the microbiome may include prebiotic fiber, probiotics, omega-3s, anthocyanins [plants that are blue, violet or red] and resveratrol [a defensive substance found in the skin of plants, fruits and seeds]. Studies show that the health components in these foods positively affect mood, anxiety, depression, the immune system and the nervous system.”
Other supplementation may be necessary or advised. “While there are a variety of supplements on the market, a personalized assessment and evaluation reveal what each person may need. For example, if there is a deficiency that food alone may not be able to increase, then a vitamin or mineral supplement will be needed,” explains Anderson-Haynes. “Symptoms of low levels of vitamin D may include fatigue, depression, muscle weakness and hair loss, and if
vitamin D levels are deficient, then a supplement will be needed. If there are reports and symptoms of anxiety and excessive stress, supplements generally recommended to support the nervous system may be ashwagandha, magnesium, vitamin C and others. There are also evidence-based herbal remedies utilized by functional medicine practitioners to support hormone imbalances.”
Anderson-Haynes encourages clients to listen to their own bodies and to prioritize nourishment at every meal. “Food is amazing. It comes in all shapes, sizes, textures and tastes. It serves as the backdrop for social engagements and helps express culture. When done right, it’s absolutely delicious. It also serves as an element of strengthening and healing to the body. No matter your eating style, if you're trying to eat more plantbased, with less to no animal foods, you're in the right place,” she says.
The Gut and a Healthy Immune System
According to Monique Ryan, an Illinoisbased sports dietitian and author of Sports Nutrition for Endurance Athletes, because 70 percent of the immune system is in the
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The Gut and a Healthy Immune System
According to Monique Ryan, an Illinoisbased sports dietitian and author of Sports Nutrition for Endurance Athletes, because 70 percent of the immune system is in the gastrointestinal tract, personalized nutrition begins by getting the microbiome functioning properly. “The gut is the first line of barrier to food. If it’s been damaged or hurt, people may experience increased intestinal permeability, also known as leaky gut,” she explains.
Ryan recommends food sensitivity testing to evaluate the body’s reaction to more than 175 foods. “Once we get our test results, we can create a protocol for an oligoantigenic diet, which takes out all the antigens that cause inflammation in the body. It’s a very personalized anti-inflammatory diet and targets what people are specifically sensitive to,” she says. “Anyone can go on the internet and find a generic anti-inflammatory diet, but what causes inflammation varies from person to person.”
For Ryan, all aspects of a patient’s background and lifestyle can offer pivotal clues. “I’ll sit down with each patient and take a detailed health history, including their nutrition background. Genetics also factor into overall nutrition, so we’ll look at family history and any hereditary diseases. I’ll analyze their most
recent bloodwork and look at what they typically eat and what their activity levels are,” she attests. “The more I learn about a patient, the better I can personalize a plan based on their specific needs and not just their test results.”
Ideally, nutrients are supplied through food, but some supplements may be necessary based on the patient’s blood levels. “Vitamin D, which plays a key role in immune system health, is not readily supplied by food, so most people should be taking it in supplement form,” Ryan says. “I also generally recommend a probiotic and prebiotic to support gut health. Other supplements are
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highly personal and vary based on the patient’s individual needs.”
Ryan urges clients to choose whole, fiberrich foods with no added chemicals. “Simple, minimally processed foods are generally the most nutritious and efficient for the body to process. So, an almond milk that has almonds, water and maybe salt is going to be better for the body than one with multiple additives and chemical ingredients,” she explains.
Eating for Peak Performance
Ryan also works with high-level athletes. For them, personalized nutrition helps to ensure they are performing at peak levels. “Many athletes have Garmin or Polar monitors that measure their caloric output. Combined with body composition tests, these give us an overview of their metabolic and energy needs,” she says. “From there, we still have to tailor their nutrition plan for that day’s specific training. They might burn 500 additional calories one day and 1,000 in another. It depends on the athlete’s metabolism, their particular sport and what their specific training protocol is for that day. It’s not one-size-fits-all or eating the same thing every day.”
Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.
Honoring the Women in Our Lives
by Marlaina Donato
One moment, the Earth is in the fierce grip of winter, and the next, thawing soil and new green prevail. The month of March is a time of both sudden snow squalls and unexpected, delicate sunlight. We are in that liminal space of uncertainty, half-cloaked in weariness, yet filled with flowering hope, when natural forces seem to articulate the ineffable quality of being human.
Nature outgrows uncertainties with awkward grace, succumbing to unspoken burdens, every now and then exhaling with a good storm that rattles the windows and the bones. In our folklore, nature is a mother—a woman that mourns her daughter’s departure in winter and rejoices her return in spring. Like Demeter of Greek mythology, we embody the seasons, but it is not always easy to accept our March phases, when we cannot make up our minds about who we are, what we want or which face we wish to show the world.
The world celebrates International Women’s Day on March 8, and a few inspiring names come to mind, including poet Maya Angelou, activists Rosa Parks and Malala Yousafzai, aviation pioneer Amelia Earhart, media mogul Oprah Winfrey and marine conservationist Rachel Carson. Humbler, but equally impactful ladies also deserve our recognition, including our grandmothers and mothers that ran the house with lively aplomb, or our aunts and older sisters that offered crucial advice for our first school
dance. We also recall and honor the women we lost too soon—girlfriends that moved far away, co-workers that succumbed to COVID-19 and mothers we lost to cancer. We may even mourn our younger selves and the innocence of yesteryear.
March whispers, “It’s okay. Soften, and allow for all your humanness.” She teaches us a lot, if we listen. This month, be inspired to:
• Laugh at yourself and embrace imperfections.
• Display fresh flowers around the house.
• Thank the women in your life for their unique gifts.
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.
Oldiefan from pixabay/CanvaPro
Judith Cruz on A Holistic Approach to Food Insecurity
by Sandra Yeyati
Judith Cruz is an avid warrior in the fight against hunger. For 15 years, she has served as president and CEO of the Treasure Coast Food Bank (TCFB), a regional hunger-relief nonprofit in Fort Pierce, Florida, that distributed 55 million meals last year, more than half of which consisted of fresh produce. She is a former board member of Feeding America and past chair of Feeding Florida.
Every day, Cruz and the hard-working employees and volunteers at TCFB aim to help the most vulnerable, including children, seniors and people facing costly medical bills, underemployment or other economic struggles. Through partnerships with local
farmers, ranchers and retailers, the organization provides access to fresh fruits and vegetables, as well as dairy and protein options. TCFB collaborates with agencies, local governments and other nonprofits to take healthy sustenance into at-risk neighborhoods, including hard-to-reach rural communities, through mobile pantries.
Could you define food insecurity?
It’s a condition where people don’t have reliable access to healthy, affordable food on an ongoing basis. They might not know where their next meal is coming from. They might have limitations as to how many times a day or per week they can eat. Folks that are struggling with food insecurity might have
only one meal a day and have limitations on what that would be. It might not be the most healthy meal. It could be low-quality food, and all of that has a negative impact on their overall physical and mental health and well-being.
How
prevalent
is food insecurity?
Nationally, one in five people are food insecure, and certain groups are more vulnerable. When we talk about people struggling to put food on their table, it’s natural to visualize the commercials of families in other countries that are starving. In the United States, people are starving in a different way. They are being filled with empty calories, creating a host of health issues and health disparities that accompany empty calories, including obesity. For children, eating poorly can result in disciplinary struggles.
What are the most common causes of food insecurity?
Many things contribute to it, including poverty and food deserts. People living in low-income areas more than likely don’t have access to grocery stores or markets with healthy foods, so they’re eating empty calories. There are people struggling with underemployment, unemployment, the high cost of living, health issues or high medical bills. Here in Florida, rental housing has become unaffordable. And then there are the racial and ethnic disparities that people experience.
How does a food bank help people struggling with food insecurity?
This food bank is a bit of an innovator with more of a holistic approach. We take the person that is in need of assistance and look at the other areas where they’re struggling. It’s not just about providing food, but it’s providing those wraparound services that they may need to make it easier for them to lift themselves up out of the situation that they’re in.
Obviously, our core mission is to provide food now. In collaboration with partner agencies and emergency organizations, we
supply food for distribution at soup kitchens and pantries, and also do our own distributions through mobile and pop-up pantries. But in addition, we also provide SNAP [food stamp] assistance and connect them to all kinds of social services through our benefits outreach programs and community partners. It’s kind of a one-stop shop for folks.
If you’re coming to us for food assistance, you can meet with our case manager and get information about housing, health care and other services in one sitting without having to go to different agencies. We also offer job training programs for people that need new training or a career path that can pay them a better living wage than what they’re currently earning. The goal is to reduce hunger not just by providing food, but by helping people with the different services and providing other essential items that they might need, like shampoo and cleaning products.
How important is the contribution of volunteers?
Volunteers are critical to every piece of our operation—without them, we couldn’t do it. Last year, we had just over 11,000 volunteers that provided over 45,000 hours of service working in food distribution, special events, the office and in the food production kitchen where we prepare meals every day.
Do you have hope?
I have hope because of the volunteers. After a natural disaster or at the worst time in someone's life, there’s always someone here doing what they can to make it better. Humanity always surprises me because we step up. I would encourage everybody to give their time, talent or treasure to any organization they care about. Nonprofits can’t do it alone. They need help from the community, and if folks have time or some money to give, that’s the best thing they can do for any organization, whether it’s a food bank, the arts or a children’s charity.
Sandra Yeyati is the national editor of Natural Awakenings magazine.
Cooking With Healthy Oils
The Secret to Anti-Inflammatory Meals
by Marlaina Donato
Healthy oils can quell chronic, systemic inflammation—a condition that significantly exacerbates the risks of cardiovascular illness, autoimmune conditions and neurodegenerative diseases like Alzheimer’s and Parkinson’s. Beneficial fats are indispensable for metabolic processes, brain function, hormone production and the absorption of vitamins A, D, E and K. For overall well-being, the optimal choices are cold-pressed, anti-inflammatory oils made from avocados, walnuts and flaxseeds, as well as extra-virgin olive oil and modest amounts of virgin coconut oil.
Inflammatory Fats
The typical American diet of drive-through meals and processed, packaged foods like salad dressing, ketchup, mayonnaise and sweet treats in the cookie aisle contains refined vegetable and seed oils. Whether it’s safflower, sunflower, corn, soybean, canola or cottonseed oil, these polyunsaturated fatty acid oils are often bleached, deodorized and chemically extracted with hexane to ensure a greater, more cost-effective yield with a longer shelf life. Such refinement methods destroy the naturally occurring antioxidants. Consequently, a diet high in ultra-processed foods containing seed and vegetable oils can increase systemic inflammation.
“Polyunsaturated fatty acids have multiple double bonds in their carbon chains. This structure makes them fragile and prone to becoming inflammatory compounds,” explains Sara Banta, a health coach and supplement specialist in Newport Beach,
California. “They also inhibit fatty acid beta-oxidation, making your body less efficient at using fat for fuel and leading to larger fat cells.”
Healthy Oils
Avocado Oil: Rich in monounsaturated fats and vitamin E, avocado oil is a versatile choice for moist muffins, roasted vegetables and flavorful homemade salad dressings. With a high smoke point, avocado oil is perfect for savory stir-fries and mouthwatering, healthy grills. In a study published in Disease Markers involving rat subjects, avocado oil was found to partially reverse inflammatory processes and reduce levels of triglycerides and low-density lipoprotein (“bad” cholesterol), without affecting high-density lipoprotein (“good” cholesterol) levels. Banta cautions, “Most avocado oils are cut with seed oils. In fact, over 60 percent of the avocado oils are not pure avocado oil, so buyer beware. Look for a brand you trust that is organic.”
Olive Oil: Consider using extra-virgin olive oil, an important culinary staple that offers impeccable health properties and delicious flavor to appetizers, dipping sauces, salads and sautés. Studies have reported that regular consumption of olive oil may be linked to lower levels of certain markers of inflammation, including C-reactive protein and interleukin-6, as well as a lower risk of dying from cardiovascular disease. Banta notes that olive oil is a heart-healthy choice because of its high levels of monounsaturated fats and antioxidants, and a perfect oil for dressings and low-heat cooking. Organic, cold-pressed olive oil is the best option because it is processed without using high heat or chemical solvents.
Walnut Oil: According to a 2023 review published in Antioxidants, drizzling walnut oil over a grain bowl or grilled salmon may help prevent chronic inflammatory diseases and cancer. Rich in polyunsaturated fatty acids and prebiotics, it was found to promote the growth of beneficial gut bacteria, as well as urolithin, a potent natural compound with antioxidant and antiinflammatory properties.
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Alpha-Linolenic Acid: Mayo Clinic suggests that alpha-linolenic acid, a plant-based omega-3 fatty acid found in flaxseed oil, might help individuals with heart disease or women going through menopause. Flaxseed oil offers its powerful nutrients best when used unheated and can be whipped up in smoothies, sprinkled on soup, drizzled over salads or cottage cheese and added to protein-packed nut butter energy balls.
Coconut Oil: When used in moderation, coconut oil is also a versatile option in the kitchen for sautés, desserts, curries and healthy breakfast shakes. Research published in the Journal of Nutritional Science in 2024 suggests that this lauric acid-rich oil lowers inflammation and relieves COVID-19 symptoms. “Coconut oil offers numerous health benefits due to its unique composition and stability
at high temperatures,” says Banta. “Rich in medium-chain triglycerides, coconut oil provides a quick and efficient energy source, supporting metabolism and promoting fat burning.”
Eating Out
When eating out, be mindful that most salad dressings and marinades are likely to contain highly processed, inflammatory oils. To minimize ill effects, Banta recommends asking for salad dressing on the side or replacing it with vinegar or lemon; requesting that the chef use the healthier option of real butter instead of vegetable or seed oil; and avoiding fried foods.
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.
SKINNY CAESAR DRESSING
YIELD: 8 SERVINGS (ABOUT 16 TBSP)
⅔ cup organic fat-free Greek yogurt
2 Tbsp lemon juice
1 Tbsp paleo, avocado oil-based mayonnaise (such as Primal Kitchen)
1 Tbsp Dijon mustard
2 to 3 anchovies in oil
½ tsp sea salt
¼ tsp black pepper
¼ cup shredded Parmesan cheese (optional)
Pinch garlic powder (optional)
Blend everything in a mini blender until smooth. Serve over butter lettuce with cucumbers, shredded carrots and bell peppers, or use as a dip for veggies.
Recipe and image courtesy of Sara Banta.
GRILLED SALMON
YIELD: 4 TO 6 SERVINGS
4 to 6 8-oz, 1-inch-thick salmon filets, skin-on
1 Tbsp avocado oil
2 tsp sea salt
1 lemon cut into 4 wedges
Prepare an outdoor grill for direct cooking over high heat at 450° to 550° F. Brush the cooking grates clean and close the lid to heat. Alternatively, heat a castiron pan over very high heat.
Generously coat the flesh side of the salmon filets with oil and season evenly with salt. Grill the salmon, skin side down, over direct high heat with the lid closed, or in the pan, for about six to eight minutes or until the fish lightens in color, becomes more firm to the touch and can be lifted off the cooking grates or pan without sticking.
Turn the salmon over, close the lid, and cook until the meat reaches 130° F—about two to four minutes for medium rare or longer for desired doneness. Transfer to a platter to rest for one to two minutes.
Slide the salmon skin off the filets and serve with wedges of lemon and a side salad or veggies of choice.
Recipe courtesy of Sara Banta.
Sara Banta
Stan Horia's Images/CanvaPro
Stan Horia's Images/CanvaPro
2 mini-Persian cucumbers, chopped into small pieces
2 tsp sea salt, divided
1 cup Greek yogurt (any fat percentage)
1 Tbsp lemon juice
1 Tbsp finely chopped fresh dill
Sprinkle chopped cucumbers with one teaspoon of salt and let them rest in a colander for 10 minutes to draw out some moisture. Pat dry with a paper towel.
Combine the cucumbers, Greek yogurt, lemon juice, dill and remaining salt and stir until well incorporated. Serve over vegetables or meats as a dressing or dip.
Recipe and image courtesy of Sara Banta.
Sara Banta
Sober-Curious
A Growing Trend for Health and Personal Growth
by Maya Whitman
From champagne wedding toasts to college spring break, celebrating life’s milestones with alcohol is deeply ingrained in our culture. The idea of pouring a drink and having a good time or unwinding with a cocktail after a hard day at work is considered the norm for many people. A 2024 study published in the Annals of Internal Medicine reported that alcohol consumption rose during the COVID-19 pandemic and continued to rise through 2022, especially in those aged 40 to 49.
Even daily moderate drinking as defined by the U.S. Centers for Disease Control and Prevention—up to two standard drinks for men and one for women—comes with a hefty price tag of increased risks for cancer, heart disease and cognitive decline. Women are more likely to develop malignancies, chronic liver disease and cardiovascular issues. According to the National Highway Traffic Safety Administration,
one person is killed every 39 minutes due to drunk driving.
A sober-curious counterculture led by Gen Z individuals born between the 1990s and 2010s is forging a fresh path and spurring a new industry of alcohol-free venues, including “dry” bars, clubs, music festivals and events. According to a 2020 study by the University of Michigan, the percentage of college students ditching alcohol increased from 20 to 28 percent from 2002 to 2018, while up to 30 percent of those not in school are opting for life without the inevitable hangovers. Alcohol abuse on campuses has dropped by half compared to 20 years ago, and taking an extended break from alcoholic drinks is on the upswing, as monthly challenges like “Dry January” and “Sober October” become more popular.
Easing Into Sobriety
“You do not need to be an alcoholic to
benefit from exploring the role alcohol plays in your life or pursuing sobriety,” says Katie Campbell, a board-certified health and wellness coach in Ipswich, Massachusetts, who is passionate about alcohol-free living. “The term ‘sober-curious’ refers to anyone who wants to explore more deeply or consciously how their personal relationship to alcohol is affecting them in mind, body and spirit, no matter how much they drink.”
Calling it a curiosity rather than full-blown sobriety gives people the freedom to experiment with their lifestyle choices. By not setting strict rules or unrealistic goals, they are not setting themselves up for failure. “In my own life, I was sober-curious for years, especially throughout my thirties. Every time I took a break from alcohol, I felt so much more alive and deeply connected to myself,” says Didi Jordan, an alcohol-free life coach and founder of Sober Chapters, in Los Angeles, California.
After periods of sober-curious experimentation throughout her 30s, Jordan finally embraced a fully sober life by age 40. “The transformation was undeniable,” she attests. “Opportunities unfolded in ways I could never have imagined, and every area of my life leveled up.”
Benefits Without Booze
According to research published in BMJ Open in 2018, setting booze down for just one month lowers the risks of cardiovascular events, insulin resistance, liver disease and cancer in moderate to heavy drinkers. Experts at Allina Health, a nonprofit healthcare system in Minneapolis, assert that abstinence improves sleep quality, sexual
intimacy, energy and concentration. It is a great way to save calories and money, too.
Campbell recalls that alcohol fueled a false sense of confidence and bravado that she mistook for real courage. “Drinking socially actually robbed my confidence and worsened anxiety in the days to follow,” she asserts, adding that there are myriad benefits to abandoning alcohol, including deeper interpersonal connections and meaningful engagement without forgetting conversations or regretting remarks.
The abundance of a life free from escapism also spills into other areas. “I truly believe that deep down, you know when alcohol is no longer serving you,” says Jordan. “It’s about not just the physical or mental health benefits, but also the immense personal and spiritual growth. When alcohol is no longer part of the equation, we begin to uncover what our soul is calling us to do.”
Campbell’s definition of fun has dramatically shifted to newly discovered hobbies, chasing new dreams and being there for loved ones 100 percent. She affirms, “Most of all, my son, Arthur, will never see me drunk, and I don’t have to ever regret missing a moment of watching him grow.” Initially, nixing cocktails at gatherings might feel awkward, but Campbell advises, “Stick with it, and eventually what feels uncomfortable will evolve into a superpower. I love socializing sober!”
Trialing sobriety was the best gift Jordan ever gave to herself. “I didn’t start with the pressure of committing to forever,” she says. “Instead, I gave myself the freedom to explore.”
Maya Whitman is a regular contributor to Natural Awakenings.
Fueling Exercise Recovery
Nutritional Strategies Boosts Muscle Repair
by Zak Logan
Apost-exercise recovery plan for seasoned athletes and fitness enthusiasts alike can greatly influence soreness, muscle repair and the ability to tackle the next workout. Proper hydration and nutrition work together to optimize energy levels, repair tissues and reduce inflammation. Above all, it is important to tune in to the body’s needs and adapt post-workout strategies as needed. Recovery is a personal journey to achieving the best performance every day.
Replenishing Fluids. Water is fundamental for muscle and cardiovascular function, circulation, joint lubrication and body temperature regulation. During exercise, sweat and increased lung function expel water and electrolytes, which can lead to dehydration if not replenished. Even a 1 to 2 percent fluid loss can impact bodily functions, reducing strength, power and endurance; impairing mental focus; increasing fatigue; delaying muscle recovery; and intensifying muscle soreness.
Maintaining proper hydration before, during and after exercise is an important part of every workout. The American Council on Exercise (ACE) recommends drinking 17 to 20 ounces of water two hours prior to exercising and seven to 10 ounces every 10 to 20 minutes during exercise. Post-workout, people are advised to drink 16 to 24 ounces of fluids for every pound of body weight lost during exercise, which would require weighing in before and after each workout. A simple way to evaluate hydration levels is to check urine color—clear or light yellow is a sign of good hydration; a darker color indicates the need to drink more water.
According to ACE, if a workout is less than an hour long, only water is needed to rehydrate. For longer and high-intensity workouts, electrolyte replacement is advised. Electrolytes such as sodium, potassium, magnesium and calcium maintain muscle and nerve function. While many sports drinks provide a way to rehydrate and replace lost electrolytes, they may also contain sweeteners, artificial colors, flavors and preservatives.
Natural and homemade alternatives are equally effective. Coconut water has been called nature’s sports drink due to its electrolyte profile. Natural juices without added sugars or artificial ingredients have also been shown to be beneficial. Beetroot juice contains high concentrations of nitrate, which improves oxygenation and exercise performance
by increasing nitric oxide production. Cherry juice is high in antioxidants and anthocyanins, which may improve muscle recovery. Grape juice is rich in flavonoid antioxidants, which may reduce oxidative stress and cell damage during exercise. For a quick and easy post-workout electrolyte drink, combine 16 ounces of water or iced rooibos tea with a pinch of salt, one teaspoon of honey and the juice of half a lemon.
Nourishing Recovery.
Protein plays a central role in repairing microscopic tears and fiber growth that occur in muscles during exercise. The aim is to consume approximately 20 grams of protein during or after a workout. Carbohydrates restore depleted glycogen—the stored energy that is burned during exercise.
Pairing high-quality protein and nutrient-rich carbs can maximize recovery. The British Heart Foundation recommends a carbohydrate-to-protein ratio of three-to-one or four-to-one. Simple combinations such as Greek yogurt with berries or chicken with sweet potatoes, quinoa or brown rice are effective and quick to prepare. Another easy combination is a smoothie that combines animal-based (whey or casein) or plant-based (pea or hemp) protein with fruit-based carbohydrates like bananas or berries.
Abating Soreness.
Exercise creates temporary inflammation as the body’s way of initiating the healing process. But chronic inflammation can slow recovery and increase soreness. Adding these natural, anti-inflammatory foods to a recovery diet will help mitigate soreness and improve recovery time.
• Turmeric and ginger have potent, anti-inflammatory properties. Add turmeric to curries, or steep ginger in tea after workouts.
• Fatty fish such as salmon and mackerel provide omega-3 fatty acids, known for reducing inflammation and joint pain.
• Berries and cherries are packed with antioxidants that repair cellular damage.
• Leafy greens such as spinach or kale can be added to smoothie bases or steamed as a side dish.
Get creative by combining protein, carbohydrates and anti-inflammatory foods. Consider a quinoa bowl with turmeric-spiced salmon and steamed kale or a recovery smoothie with almond milk, mixed berries, flaxseed and fresh ginger.
Supplementation Caveat
Supplements should complement, not replace, a balanced diet. Whenever possible, prioritize whole, nutrient-dense foods over processed alternatives or supplements. Consulting with a dietitian nutritionist or other practitioner that specializes in sports medicine may help identify areas where supplementation is most beneficial.
Zak Logan is a freelance health writer dedicated to getting back to basics.
Calendar of Events
Saturday, March 1
Mystic Faire – 10am-4:30pm. Explore a wide array of metaphysical and holistic products and services. Experience the talents of local artisans showcasing handcrafted jewelry, crystals, dream catchers and energy candles. $10. Center for Spiritual Living, 1795 Old Moultrie Rd, St Augustine. Events-Retreats-Workshops.com.
Saturday, March 8
Leu Gardens Plant Sale – Mar 8-9. 9am5pm. Shop directly from the growers. Visit the Native Butterfly Flowers Nursery booth and choose from over 250 species of Florida native wildflowers, shrubs and trees. Create a butterfly garden in your yard and help the environment using Florida native plants. Free; donations accepted. Harry P Leu Gardens, 1920 Forest Ave, Orlando. NativeButterflyFlowers.com.
Community Healing Day at EneRay –10am-6pm. Experience a transformative day of healing and relaxation at our quarterly Community Healing Day. This intimate event is designed to nurture your mind, body and spirit in a high-vibrational, bio-scalar sanctuary. $88. EneRay Temple of Healing, 3440 U.S.-1 S, St Augustine. 904-217-0660. Register: Tinyurl.com/ muxux545.
Saturday, March 22
The Flagler Wellness Expo 2025 – 10am5pm. Immerse yourself in a vibrant celebration of health and wellness, curated just for you by your local community’s leading wellness professionals. $5. FPC High School, 5500 State Rte 100, Palm Coast. IntuitiveLivingInstitute.org/expo.
Plan Ahead
Saturday, May 17
Thai Massage Certification – May 17-18; Jun 21-22; July 19-20; Aug 23-24; Sept 13-14; Oct 18-19; Nov 15-16. 9am-6pm. A 7-month journey learning the art of traditional Thai massage. Can attend 1 weekend or the series. Florida School of Massage, 6421 Southwest 13th St, Gainesville. Details: BodhiSangha.com.
Ongoing Events
Daily
Mobile Therapeutic Massage Services in Palm Coast – With Cheryl Debitetto. Offers an array of massage services, including Deep Tissue, Gentle Deep Tissue, Myofascial Release and Manual Lymphat-
ic Drainage. To schedule an appt: 386-2643433 or MassageForWellness.info. Pregnancy, Childbirth, Postpartum, and Newborn Classes – 6-7pm. Virtual classes with engaging activities and visual aids on pregnancy, childbirth, postpartum, and newborn care. $35/class. ChildbirthClasses.com.
Private Vibroacoustic Sound Therapy Sessions – 10am-4pm. With Mikki Milligan. Experience deep relaxation and mental clarity on the state-of-the-art InHarmony Sound Lounge. This private session combines the power of music with Solfeggio frequencies, BrainTap blue light therapy, and Inharmony Sound Lounge vibrations to promote mind-body wellness. $60/30 mins, $100/60 mins. Keybi Hypnosis, 415 Dunlawton Ave, Ste 107, Port Orange. Register: 386-267-2122 or KeybiCoach.com.
Sundays
Vin Yin: Warm – 9-10am. Also Tues & Thurs, 6:45-7:45pm. The first half is a vinyasa flow to warm up the body with poses that help strengthen and balance. The second half is yin, deep stretches to open the fascia that will be held for 3-5 mins. Evolve Power Yoga, 923 N Magnolia Ave, Ste 1300, Ocala. 352-234-3867. Evolve PowerYoga.com.
Farmers Market and More – 9am-5pm. Shop rain or shine for farm-fresh produce, plants, trees flowers, herbs and spices, gourmet coffee and teas, honey, jams, salsas and more. Daytona Flea Market, 1425 Tomoka Farms Rd, Daytona Beach. DaytonaFleaMarket.com.
Cassadaga Spiritualist Camp: Sunday Adult Lyceum – 9:30-10:15am. Anyone having the desire to learn more about the science, philosophy and religion of spiritualism may wish to attend. A different teacher each week will provide an instructive format in which one may learn the truths of spiritualism and other related subjects. Colby Memorial Temple, 1112 Stevens St, Cassadaga. 386-228-2880. Cassadaga.org.
Cassadaga Spiritualist Camp: Sunday Church Service – 10:30am. Service consists of hymns, a guided meditation healing, a lecture by a different speaker each week, a musical interlude and messages. Colby Memorial Temple, 1112 Stevens St, Cassadaga. 386-228-2880. Cassadaga.org.
Your Great Awakening: 7 Chakra Playshop – 10:30am-1:30pm. An interactive journey that explores each of the 7 chakras. Playshops are centered around awareness and connection to mind, body and spirit and emotion in relation to each chakra. $35. Soul Needs a Community Space, 216 N Wooldand Blvd, DeLand. 386-873-7707. JoeDrogo.com/workshops. Men’s Group – 11am-1pm. 2nd Sun. This
gathering offers a supportive space for men to connect, reflect and grow together. Through guided discussions and holistic techniques, gain tools for emotional balance, stress relief and overall well-being. $44. EneRay Temple of Healing, 3440 U.S.-1 S, St Augustine. 904-2170660. Tinyurl.com/mr4rjvf8.
Unitarian Universalist Service – 11am12pm. Join our welcoming, inclusive community to explore diverse beliefs, grow spiritually, and promote a world that affirms these aspirations. Community Unitarian Universalist Church. 403 West St, New Smyrna Beach. dbcuuc.org.
Senior Discount Day – 12-6pm. Seniors save 10% off all regularly priced items. Debbie’s Health Foods, 862 Saxon Blvd, Orange City. 386-775-7002. Debbies HealthFoods.com.
Cassadaga Spiritualist Camp: Sunday Message Service – 12:30-1:30pm. A message service where mediums and students demonstrate the continuity of life in a public setting. Several certified and student mediums work together to bring short messages from spirit to as many people as possible. Colby Memorial Temple, 1112 Stevens St, Cassadaga. 386228-2880. Cassadaga.org.
Online: Yoga Therapy Certification Program – 1st Sun/Fri/Sat. Meets monthly: Fri (6-9pm), Sat & Sun (11am-7pm). IAYT Accredited Clinical Yoga Therapy Certification for yoga teachers to use yoga therapy for health improvement. Zoom. AumHomeShala.org.
Sound Bath – 6:15-6:45pm. Come relax to the tones of the Crystal Bowls (calming instruments, and singing, assisting in chakra cleansing and balancing). The goal of this class is to enter a meditative state. Evolve Power Yoga, 923 N Magnolia Ave, Ste 1300, Ocala. 352-234-3867. EvolvePower Yoga.com.
Mondays
Energize Yoga – 7-7:30am. Mon-Thurs. Designed for the busy human. $42/6 classes. Zoom. 386-846-9255. Nur Yoga1018.com.
Build: Full Body – 7-7:45am. Strength training for your whole body. $20/dropin. One Hot Studio, 913 E Silver Springs Blvd, Ocala. 404-285-2551. Tinyurl.com/ onehotstudio.
Barre – 6:15-7pm. Ballet-based workout. Focus is core stability, flexibility and strength training. $20/drop-in. One Hot Studio, 913 E Silver Springs Blvd, Ocala. 404-285-2551. Tinyurl.com/onehotstudio.
Tuesdays
Rainbow Tuesday – Save 20% off regular price 1st Tues every month. Debbie’s
Health Foods, 862 Saxon Blvd, Orange City and 3850 S Nova Rd, Port Orange. DebbiesHealthFoods.com.
Healthy Movements: Tai Chi and Yoga Fusion – 10-11am. Use chair or mat. A unique fun class that focuses on yoga and tai chi movements. Enhancing balance, stability, strength, relaxation and mindfulness. With Annie Barreiro. $5. New Smyrna Beach Gym, 1000 Live Oak St, New Smyrna Beach. NurYoga1018.com.
Gentle Hot-ish 26 – 10:30am. Also Thurs. Offers a modified version of the classic Hot 26 yoga sequence, tailored for seniors looking to build strength, improve flexibility and support healthy weight loss. Flip Your Dog Yoga Studio, 4313 E Cty Rd 466, Ste 201, Oxford. 352-782-8252. fydyoga.net.
Gentle Flow for Seniors – 10:30-11:30am. Also Thurs. Great for seniors, beginners, and those looking to increase mobility. Very mild movements targeting the hips, legs and spine which are accessible to everyone. Evolve Power Yoga, 923 N Magnolia Ave, Ste 1300, Ocala. 352-234-3867. EvolvePowerYoga.com.
Yoga Nidra (Yogic Sleep) for Parkinson’s Sleep Symptoms – 4:30-5:30pm. 1st Tues. Experience deep relaxation and healing for Parkinson’s sleep symptoms. Free. AumHomeShala.org/classes/yoga-forparkinsons.
Free Yoga Therapy for Parkinson’s Respiratory Health – 4:30-5:30pm. 2nd Tues. Yoga postures and breathwork to enhance respiratory well-being for individuals with Parkinson’s. Free. AumHomeShala.org/classes/yoga-for-parkinsons.
Yoga Therapy for PD Mental Health Symptoms – 4:30-5:30pm. 3rd Tues. Yoga and mindfulness techniques to enhance emotional well-being and mental resilience for Parkinson’s patients. Free. AumHomeShala.org/classes/yoga-forparkinsons.
Free Yoga Therapy for Parkinson’s Digestion Symptoms – 4:30-5:30pm. 4th Tues. Yoga postures and techniques to alleviate digestive issues and improve gut health for Parkinson’s patients. Free. AumHome Shala.org/classes/yoga-for-parkinsons.
Chair Yoga – 5:15-6:15pm. With Yana. A harmonious blend of gentle movements and deep stretches, from the comfort of your chair. $15. Soul Needs a Community Space, 216 N Wooldand Blvd, DeLand. 386-873-7707. paypal.com/paypalme/ soulneed.
Group Hypnosis for Transformation –5:30-6:30pm. Also Wed. With Mikki Milligan. Whether you’re seeking to overcome personal challenges, boost confidence, or enhance your well-being, this guided hypnosis experience is designed to facilitate profound change and personal growth. $20. Keybi Hypnosis, 415 Dunlawton Ave, Ste 107, Port Orange. Register: 386-267-
“DIVINELY
Auditorium
352 S. Nova Rd
EDUCATE.
Ongoing Events
2122. KeybiCoach.com.
Nicotine Anonymous – 6-7pm. 12-step support group. Free. Cafeteria, Annex Conference Rm, AdventHealth Hospital Daytona Beach (Main Entrance). 301 Memorial Medical Pkwy, Daytona Beach. Nicotine-Anonymous.org.
All-Level Belly Dance – 6:30-7:40pm. With Yana. Join our all-level belly dance class for a journey of authentic self-expression and self-love. $20. Soul Needs a Community Space, 216 N Woodland Blvd, Deland. 386-873-7707. Tinyurl.com/ yd9ypph4.
Guided Chakra Meditation: Color Alchemy – 6:30-8:30pm. Discover techniques for immediate calm and build a meditation practice. Explore and activate 10 chakras, clear mental and physical clutter, and experience the energy of each color. $11/ wk. Harmony Haven Meditation, 3930 S Nova Rd, Port Orange. 386-255-1120. HarmonyHaven.Life.
Vin Yin: Warm – 6:45-7:45pm. See Sun listing. Evolve Power Yoga, 923 N Magnolia Ave, Ste 1300, Ocala. 352-234-3867. EvolvePowerYoga.com.
Let’s Talk Tarot – 7-9pm. 2nd Tues. With Laura Hampton. For anyone who wants to learn to read tarot cards, but also for anyone who wants to get a tarot reading. $20. Mystic Light Center, 2825 N Tenth St, Ste A-2, St. Augustine. 503-660-8610. Tinyurl.com/mr4ymd67.
Wednesdays
Yoga Therapy for Life Changes, Trauma, Education – Learn, practice and retain with yoga therapy using mind, body and your inner resource. Hidden trauma in the body may reveal itself causing disease and dis-comfort. $60. Nur Health/ Nur Yoga, 208 Booth Rd, Ste D, Ormond Beach. 386-846-9255. NurYoga1018.com.
Energize Yoga – 7-7:30am. Mon-Thurs. Designed for the busy human. $42/6 classes. Zoom. 386-846-9255. NurYoga 1018.com.
Mommy & Me Movement – 11am-12pm. A fun and playful way to bond with your little ones while enjoying mindful movement. Ages 3-10. Evolve Power Yoga, 923 N Magnolia Ave, Ste 1300, Ocala. 352-2343867. EvolvePowerYoga.com.
Energy Tune-Ups – 12:30-1:30pm. A guided meditation designed to rebalance your chakras, reset your nervous system, and refocus your connection to inner wisdom. All levels. $44. EneRay Temple of Healing, 3440 S U.S. Hwy 1, Ste 202, St Augustine. 904-217-0660. EneRay.org.
Breathwork – 1pm. Learn the breathing technique. Practice deep breathwork and meditation. Relax, heal and enjoy the benefits. No previous training required. Free.
Zoom. Tinyurl.com/26npmk9m.
Transformative Group Hypnosis – 5:306:30pm. Whether you’re seeking to overcome personal challenges, boost confidence, or enhance your well-being, this guided hypnosis experience is designed to facilitate profound change and personal growth. $20. Keybi Hypnosis, 415 Dunlawton Ave, Ste 107, Port Orange. Register: 386-267-2122. KeybiCoach.com. Waveform Sound Sessions – 6-6:45pm. Weekly sound bath led by Intuitive Energy Practitioner, Marie, featuring live crystal singing bowls and chimes. $20. Hotel Cassadaga, 355 Cassadaga Rd, Cassadaga. HotelCassadaga.com/event/ waveform-sound-sessions.
Psychic Development Class – 6:308:30pm. Enhance your psychic abilities with practical techniques and expert guidance. $11/wk. Harmony Haven Meditation, 3930 S Nova Rd, Port Orange. 386255-1120. HarmonyHaven.Life.
Cassadaga Spiritualist Camp: Wednesday Message Service – 7pm. A demonstration of Spirit Messages. Greetings from Spirit are delivered from mediums and student mediums to as many people as possible. $5 donation. Colby Memorial Temple, 1112 Stevens St, Cassadaga. 386228-2880. Cassadaga.org.
Thursdays
Ormond Beach Farmers Market – 8am1pm. Fresh produce, local honey, fine crafts and yummy treats. City Hall Plaza, 22 S Beach St, Ormond Beach. OrmondBeachMainStreet.com/farmers-market.
Slow Flow Vinyasa – 9-10:15am. Also Fri. This class has the feel of a typical vinyasa flow while slowing down the pace and moving mindfully, yet powerfully, while breathing deeply. In-person & online. Ocala Yoga Center, 3309 E Silver Springs Blvd, Ocala. 352-606-0357. OcalaYogaCenter.com.
Senior Discount Day – 9am-7pm. Seniors save 10% off all regularly priced items. Debbie’s Health Foods, 862 Saxon Blvd, Orange City. 386-775-7002. Debbies HealthFoods.com.
Christina Phipps Foundation Yoga – 9:1510:45am. Kim teaches a live CPF Oncology Yoga. Free. AdventHealth Daytona Beach, 301 Memorial Medical Pkwy, Daytona Beach. 386-679-1496. ChristinaPhipps Foundation.com.
Restore – 10-10:45am. Deep body stretching. Poses are held for 2 min to deeply release tension in the body. $20/dropin. One Hot Studio, 913 E Silver Springs Blvd, Ocala. 404-285-2551. Tinyurl.com/ onehotstudio.
Gentle Flow for Seniors – 10:30-11:30am. See Tues listing. Evolve Power Yoga, 923
N Magnolia Ave, Ste 1300, Ocala. 352-2343867. EvolvePowerYoga.com.
Canal Street Nights – 5-8:30pm. 3rd Thurs. Fun-filled evening with expanded streetside dining, vendors, kids’ zone and specialty food vendors. Canal Streetnsb.com.
Amrit Yoga – 6-7:15pm. With Bhairav Curt Gibson. Ocala Yoga Center, 3309 E Silver Springs Blvd, Ocala. 352-606-0357. Ocala YogaCenter.com.
Divine Healing – 6:30pm. 4th Thurs. Experience the presence and healing energies from Divine Love, God Source, Archangels and Masters as they envelope you within healing grace for the mind, body and soul. Suggested donation $11. 56 N Halifax Dr, Ormond Beach. AscendingConsciousness .square.site.
Heart-Centered Breathwork – 6:30-8pm. Be guided through conscious breathing techniques in the immersive energy of the EESystem, fostering emotional release and deep self-awareness. $44. EneRay Temple of Healing, 3440 S U.S. Hwy 1, Ste 202, St Augustine. 904-217-0660. EneRay.org.
Vin Yin: Warm – 6:45-7:45pm. See Sun listing. Evolve Power Yoga, 923 N Magnolia Ave, Ste 1300, Ocala. 352-234-3867. EvolvePowerYoga.com.
Belly Dance – 7-8pm. Elevate your belly dancing performance with the vibrant sounds of finger cymbals. This specialized class is designed to teach belly dancers how to seamlessly integrate finger cymbals, also known as zills or sagat, into their routines. $20. Soul Needs a Community Space, 216 N Wooldand Blvd, DeLand. 386873-7707. paypal.com/paypalme/soulneed.
Fridays
Online: Slow Flow Vinyasa – 9-10:15am. With Nira Colyn. Ocala Yoga Center, 3309 E Silver Springs Blvd, Ocala. 352-606-0357. OcalaYogaCenter.com.
Farmers Market and More – 9am-5pm. Shop rain or shine for farm-fresh produce, plants, trees flowers, herbs and spices, gourmet coffee and teas, honey, jams, salsas and more. Daytona Flea Market, 1425 Tomoka Farms Rd, Daytona Beach. DaytonaFleaMarket.com.
Chair Yoga – 9:15-10:30am. Accessible and available for everyone. All ages. Beginner or advanced. Great for the sedentary worker, physical worker, student, retiree, or persons with limitations. Free, suggested donation $5. New Smyrna Beach Gym, 1000 Live Oak St, New Smyrna Beach. 386-846-9255. NurYoga1018.com.
First Friday Garden Walk – 10-11am. Join a ranger for a garden walk and learn the history of Washing Oaks while exploring the formal gardens. Washington Oaks, Palm Coast. FloridasHistoricCoast.com.
Aysana Meditation – 10:30am-12pm. Guided meditation for all. Relax and unlock the power of inner peace. $25/day of,
$20/advance. Soul Needs a Community Space, 216 N Wooldand Blvd, DeLand. RSVP, Andreas 407-801-8803 or MyCoach Happy@gmail.com.
Legit Angel Tribe – 11:30am-1pm. A transformative gathering designed specifically for young, high-functioning adults on the autism spectrum. Fosters a safe and inclusive space to explore spirituality, deepen self-awareness, and build meaningful connections. Through guided activities and open dialogue, cultivate social wellness, form lasting friendships, and celebrate personal growth. $20. EneRay Temple of Healing, 3440 U.S.-1 S, St Augustine. 904-217-0660. momence. com/s/108825419.
Yoga Nidra – 6:30-7:30pm. A guided meditation that is done laying down comfortably. Ocala Yoga Center, 3309 E Silver Springs Blvd, Ocala. 352-606-0357. OcalaYogaCenter.com.
Holistic Salsa Dance – 7pm, Salsa Foundations; 8pm, Goddess Body Movement. Last Fri. All ages and levels. $20. Evolve Power Yoga, 923 N Magnolia Ave, Ste 1300, Ocala. 352-234-3867. EvolvePowerYoga.com.
Ecstatic Dance – 8-9:30pm. 1st Fri. An improvisational meditative movement experience that starts in stillness, builds like a wave, and crashes into deep receptive rest. An opportunity to be present and embodied, to release stuck energy in the body, and potentially experience the bliss of life force energy flowing unobstructed as healing occurs. $22. EneRay Temple of Healing, 3440 U.S.-1 S, St Augustine. 904217-0660. momence.com/s/107543704.
Saturdays
Weekend Flow – 9-10:15am. Vinyasa means “breath-synchronized movement,” and results in smoothly flowing movements which are almost dance-like. Ocala Yoga Center, 3309 E Silver Springs Blvd, Ocala . 352-606-0357. OcalaYoga Center.com.
Farmers Market and More – 9am-5pm. Shop rain or shine for farm-fresh produce, plants, trees flowers, herbs and spices, gourmet coffee and teas, and more. Daytona Flea Market, 1425 Tomoka Farms Rd, Daytona Beach. DaytonaFleaMarket.com.
Original Strength Training – 9:15-10:15am. Natural Concepts Revisited is a retail store dedicated to health, wellness and sustainable practices. 142 W International Speedway Blvd, Daytona Beach. Natural ConceptsRevisited.com.
A Course in Miracles – 10:30am. Weekly reading and discussion of the lessons and text of A Course in Miracles. Donation. Unitarian Universalist Church, 403 West St, New Smyrna Beach. 386-308-8080.
Tai Chi Class – 10:45am-12pm. With Laurie Gomon-Ring. Natural Concepts Revisited, 142 W International Speedway Blvd, Daytona Beach. NaturalConcepts Revisited.com.
GROW YOUR BUSINESS
Secure your growing space! Contact us today. (386) 736-3838
Acupuncture
EAST COAST ACUPUNCTURE AND ALTERNATIVE MEDICINE
Lisa Sweeters, Acupuncture Physician 99 Old Kings Rd S, #4, Palm Coast 386-302-5363
EastCoastAcupunctureFL.com
Masters Degree in Oriental Medicine from Atlantic Institute of Oriental Medicine, additional TCM studies in Guang Zhou, China. Individualized holistic care for fertility issues including IVF, chronic & accute pain, digestive issues, anxiety, insomnia, prostatitis, sports injuries. Celluma Low-Level Light Therapy for arthritis, muscle & joint pain, acne, skin tone, edema. In-network provider for VA patients. See ad on page 17.
LORENZO PHAN, DOM, AP 725 W Granada Blvd, Ste 15, Ormond Beach 386-615-1203
Dr. Phan has great success in promoting fertility with acupuncture and herbal supplements. Non-surgi cal modalities for natural pain relief include acu puncture, trigger-point therapy, Chinese herbal remedies, cupping, neuromuscular ther apy and cold laser for neck injuries, chronic lower back pain, sciatica, hip/ knee arthritis and migraines and more. MM20928. See ad on page 19.
Chiropractic
BE WELL CHIROPRACTIC
515 Canal St, New Smyrna Beach 386-402-8997 • BeWellNSB.com
Hypnosis & Coaching
KEYBI HYPNOSIS
Mikki Milligan
415 Dunlawton Ave, Ste 107, Port Orange 386-267-2122
KeybiHypnosis.com
Mikki Milligan is a consulting hypnotist, certified life coach, and sound therapy practitioner in Port Orange, FL. She incorporates biohacking techniques to enhance and balance mental and physical well-being. Her authentic and personalized approach has guided many individuals to achieving personal and professional transformation.
Join us for a FUN and energetic dance fitness class that combines positive vibes with the best of Afrobeats, R&B, Hip Hop and Pop. Let's move our bodies, clear our minds, and nourish our souls, all while having a blast!
Dentistry
HOLISTIC DENTAL HEALTH
David W. Edwards, DMD 541 N. Palmetto Ave, #101, Sanford 407-322-6143
HolisticDentalHealth.com
Drs. Wendy and Christian Edwards are dedicated to providing holistic patien-centered care. In addition to chiropractic, they offer Class IV laser Frequency Specific Micro-current, functional medicine, pregnancy care and pediatrics. Through specific testing they locate imbalances and recommend natural natural approaches. See ad on page 17.
Since 2007, I specialize in Holistic (Biological), Cosmetic, Mercury-Free Family Dentistry and offer safe Amalgam Removal. Enjoy our relaxing view overlooking Lake Monroe in Sanford. See ad on page 23.
Healthly Food
LOVE WHOLE FOODS CAFÉ &
MARKET
• 275 Williamson Blvd, Ormond Beach 386-677-5236
• 1633 Taylor Rd, Port Orange 386-767-6543
LoveWholeFoods.com
Open Monday-Friday, 9am-7pm; Saturday, 9am6pm and Sunday, 11am5pm with friendly, knowledgeable staff. Get involved in your community, shop local and support organics. Save more with our “Get Healthy, Get Rewarded” program.
NATURE’S GARDEN NATURAL HEALTH FOODS
2405 Enterprise Rd, Orange City 386-774-1222
Open Monday-Friday, 10am–6pm; Saturday, 10am-5pm.
Quality vitamins, minerals, herbs, body building and dietary supplements, personal care, children and pet products, essential oils, books and mail-order available. 20% discounts every day.
Herbs/Teas/Oils
SPICE OF LIFE HERBS
214 Beresford Ave, DeLand 386-734-0035
SpiceOfLifeHerbs.net
Visit us Wednesdays-Saturdays, Noon-5pm., or shop onine Herbs by the ounce. teas, infusers, specialty collector teapots, and more. Essential oils and diffusers for home and auto, aromatherapy books and jewelry, soy candles in many sizes and scents. Visit and like SunSpirits Tea Room on Facebook. Serving wine, beer, tea and coffee.
Crystal and her team are empowering individuals to unlock their full potential and cultivate resilience in all areas of life. SOULCare isn't just a business; it's a sanctuary for growth, healing and holistic wellbeing, nurturing the soul and enriching lives every step of the way.
Solar Energy
SOLAR-FIT
1523 Ridgewood Ave, Holly Hill Volusia • 386-441-2299
Structural Integration & Rolfing
LAUREE MORETTO
Soft Tissue Specialist
321-271-1678, Flagler & Daytona Beach
LaureeMoretto.com
90% of pain is linked to structural misalignment. Your pain is really just a symptom. My work addresses the cause to give you lasting relief. Get your life back now. 25 years experience. MA20965.
Thai Massage
BODHI SANGHA SCHOOL OF THAI MASSAGE
Ariela Grodner
813-417-6745
BodhiSangha.com
Spiritual Centers
CASSADAGA SPIRITUALIST
CAMP & BOOKSTORE
1112 Stevens St, Cassadaga 386-228-2880
Cassadaga.org
Established in 1894, our community has mediums, healers, classes, workshops, tours and events year-round. Seekers are welcome and self-exploration is encouraged. Check out our large Spiritual Book & Gift store. More info on website. See ad on page 21.
Bodhi Sangha is the cultivation of a community that has evolved over the last 20 years with Ariela Grodner. The intent for this family is to allow growth and support in the cultivation of mindfulness and compassion. Ariela has developed over 300 hours of curriculum has published 9 books on this subject and travels nationally and internationally sharing her love of this art. See ad page 25.
Certified Clinical Thermographer 2008. Mindful Wellness with Thermography! Knowledge is power: Know your risk factors to make corrections and avoid developing pathology. Call for location convenient for you.
Wellness Center
CERESET OCALA
A Cereset Client Center for Brain Wellness
2100 SE 17th St, Ste 201, Ocala 352-691-8100
Cereset.com
We help your brain help you. Relax. Rebalance. Reset. The brain is your central command center. When your brain is out of balance, or stuck, you don't feel right and it's impossible to function at your highest level. Cereset is a proven technology that's non-invasive and highly effective. Cereset can help your brain free itself, enabling you to achieve higher levels of well-being and balance throughout your life. See ad page 21.
LEMIRE CLINIC
9401 SW Highway 200, Ste 301, Ocala 352-291-9459
LemireClinic.com
We provide primary care/functional medicine with services in clinical, therapeutic, energetic and emotional. Our natural family medicine with a personal touch can help with weight loss, bowel/gut repair, anti-aging, libido, chronic fatigue, chronic pain and migraines. See ad on back cover.
Yoga therapy eases the mind and body through breath, movement and meditation. Personal yoga therapy sessions available in office or online. Nur Health provides six, live, online yoga classes to keep you motivated and moving during the week. Check out the 30-minute, 7am live classes. Meet me at our Community Chair Class, free, donation only, in New Smyrna Beach Gym. Become at member and let's meet up at our Chair Recovery Yoga Class or Yoga Mat Class in Edgewater, New Smyrna Beach and Ormond Beach. Become a member and access the online classes and live classes, yoga how-to tips, events and videos.
