March 2026 Natural Awakenings Chicago Magazine

Regenerative Technology without injections

Featuring NuvoCell Biologics

NuvoCell is revolutionizing regenerative medicine by taking the same ingredients currently used in stem cell injections, stabilizing them with lipid nanoparticles, and formulating them into a topical cream with natural transdermal ingredients that act as carriers to deliver powerful regenerative relief to discs, cartilage, muscles, tendons, ligaments, and nerves. All without injections or downtime, and easily applied at home.

51% decrease in pain in just 1 month

In an 80-person pilot study utilizing a transdermal regenerative cream, the average Visual Analog Scale (VAS) pain score among patients diagnosed with chronic low back pain and osteoarthritis decreased by 51%.

TARGET AREAS

Neck

Back

Shoulders

Elbows

Wrists and Hands Hips

Feet

JoAn was recommended for knee replacement surgery after suffering from debilitating knee pain for years but was determined to find alternative ways to regain her mobility and live pain-free. After just one month of using NuvoCell, she is amazed by the results she has seen in her knee and in her quality of life.

Brian, a 3x world champion rodeo rider, struggled with back pain for years from competing. After trying various treatments, he found real relief with NuvoCell. Hear his story and why he is continuing to use NuvoCell on his back and other areas. Ask your local healthcare provider about NuvoCell or scan the QR code to find a provider in your area.

Brad, a retired contractor, lived with severe shoulder pain for over 50 years after a car accident left him with a separated shoulder, broken collarbone, and torn rotator cuff. A recent fall made things worse, forcing him to give up golf and basketball. Recently, his wife introduced him to NuvoCell. After applying it twice daily for two months, his pain dropped by over 90%. Today, Brad is back to playing golf, shooting hoops, and enjoying life again - pain-free.

CHICAGO EDITION

Publisher Peggy Malecki

Sales & Marketing Heidi Hetzel

Peggy Malecki

Operations Jhona Cordero

Editors/Proofing Theresa Archer

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Marlaina Donato

Design & Production Courtney Ayers

Suzzanne Siegel

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March is a month of both anticipation and seasonal transition. Even before the equinox arrives on March 20, meteorological spring begins on March 1, and I prefer to consider that the official beginning of the season. I walk the yard daily, checking on the progress of spring bulbs and looking for the first signs of native ephemeral plants, along with perennial greens like sorrel and horseradish that are just beginning to emerge. Any hint of new growth feels amplified this time of year and is a reminder to all of us that are eager for the new growing season.

Light stretches longer into the evening this month, and for gardeners, that’s the cue to get our hands back into the soil. For some, that begins with a flat of peppers, kale or tomatoes started indoors. There’s a particular thrill in watching those first shoots push through the surface, tiny leaves unfolding as new plants emerge. We nourish those plants with our care and watch them flourish. In March, when we’re weary of gray skies and salt-streaked cars, this gentle unfolding of green feels energizing. The anticipation itself is nourishment for the spirit.

March is National Nutrition Month, and in this issue of Natural Awakenings Chicago, our theme, Nourish and Flourish, grows naturally from this season of renewal. As we reset for spring, we’re reminded that growth, in our own lives and in the world around us, begins with small, intentional steps that nurture body, mind and spirit.

In “Using Food to Heal: A Look at Anti-Inflammatory and Elimination Diets,” Hannah Tytus explores how thoughtful, food-first approaches can help reduce inflammation, restore balance and build a healthier relationship with what we choose to eat. In “Stress-Free Fitness,” we explore how calming the nervous system and allowing for true recovery can be as nourishing as what’s on our plates.

What’s an issue devoted to nutrition without talking about food and, of course, delicious recipes? In Conscious Eating, we examine the surprisingly fun and flavorful side of fiber, highlighting simple ways to support gut health and bring more color to everyday meals. In “Eating Healthy on the Go,” Dr. Madiha Saeed offers practical ideas for building healthy meals and snacks into even the busiest schedules. Janie Maxwell highlights the nutrient power of a salad packed with locally grown winter greens and microgreens. And in “Wellness Benefits of Juicing,” Robert “RobG” Felder shares how making our own fresh juices can add vibrant color and vitality to the day.

Connection to the natural world nourishes us in its own way. In “Seeing More Stars Near Chicago: Palos Preserves Protects Urban Night Skies,” Sheryl DeVore explores how the night skies over the Palos Preserves in southwest Cook County offer a rare chance to step away from urban and suburban glow and take in the vastness above us. Fresh air, open space and a sky full of stars ground us and can restore perspective and remind us to slow down and flourish within the natural world we share.

As always, I encourage you to get outside and reconnect with the natural world around you. Watch for the full Worm Moon. Take a moment to notice how quickly the days are lengthening as we approach the spring equinox. Hop on your bike and hit the trail. Plan your garden and stop by a local seed swap… And even if the weather reminds us that this is still Chicago after all, savor each of these 31 days as we move steadily from winter toward spring. Renew your energy, nurture your connections and give yourself permission to truly nourish and flourish.

Capture Will County’s Wild Side in Forest Preserve’s Photo Contest

The Forest Preserve District of Will County is inviting photographers of all skill levels to participate in its Preserve the Moment photo contest, running through December 31, celebrating the natural beauty of Will County’s forest preserves and trails.

Participants may submit up to five original photos each month taken within a Will County forest preserve or on a district trail. Monthly winners receive prizes and advance to the final round, with overall winners selected in January 2027. Winning images may be featured on the district’s website, in print publications, on social media and in the 2027 Forest Preserve calendar.

Prizes include a $500 MasterCard gift card for first place, $250 for second place and $150 for third place. Monthly winners will receive a $75 MasterCard gift card, and three additional $75 gift cards will be awarded through a random drawing.

Photos must be submitted online via the district’s contest upload page. Images must be .jpg files no larger than 10 MB, include the preserve or trail location and may not be AI-generated. Minimal, non-AI photo editing is permitted.

For full rules and submission details, visit ReconnectWithNature.org.

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Our main focus is centered around the evolution of consciousness by means of knowing oneself and developing sensitivity to the energetic realm of being

We assist in restoring the health of the mind-body-energy system and offer sessions, group classes and retreats to mature self-sufficiency in the energetic, mental-emotional and physical well-being.

Step Into Spring With a Guided Gut Parasite Cleanse

Chicago’s Midwest Cleanse welcomes the season of renewal with its Spring Equinox Parasite Cleanse, a structured program designed to support digestive health and gentle detoxification. Timed to align with April’s full moon on April 1, the official cleanse begins that day, with a preparation phase starting on March 19 to help participants ease into the process.

The program features Zuma Nutrition’s Para-Clear Parasite Cleanse and Protocol, paired with colon hydrotherapy to support elimination and overall balance. Participants may choose a 30-, 60- or 90-day cleanse option, allowing flexibility based on individual goals and comfort level.

To encourage follow-through, Midwest Cleanse is offering a buyback incentive for Zuma Nutrition’s Para-Clear supplement. Participants that complete five colon hydrotherapy sessions within 120 days of their first preparation day and return the supplement bottle are eligible for the buy-back.

Colon hydrotherapy sessions may be purchased individually or through a discounted five-session package. Midwest Cleanse emphasizes a supportive, paced approach, guiding participants as they move into spring feeling lighter, clearer and refreshed.

Cost: Sessions are $125 each or $525 for a five-session package. Location: 5962 N. Lincoln Ave., Chicago. For more information, call 773-728-6800 or visit MidwestCleanse.com. See ad on page 19, in the Community Resource Guide and in the Business Directory at NAChicago.com.

March Madness Strength & Recovery Event at Health Clarified

in Northbrook

Health Clarified, in Northbrook, invites the community to a performance-focused event for active living and recovery during its March Madness Pop-In: Performance Edition from 9 a.m. to 1 p.m. on March 14.

This event highlights detox and performance, helping runners, golfers, cyclists and weekend athletes optimize recovery as spring activity increases. Attendees can receive complimentary posture and foot scans and enjoy 50 percent off select services.

Featured services include Lymphatic Enhancement Therapy (LET), which uses gentle Electrostatic Energy Field (EEF) technology to stimulate lymphatic circulation and support detoxification; SoftWave Therapy, a noninvasive shockwave treatment that enhances mobility and reduces inflammation; NormaTec Compression sleeves, a dynamic air compression system that boosts circulation and speeds muscle recovery; and the infrared sauna, which promotes detoxification and relaxation while supporting recovery.

The pop-in welcomes walk-ins, with appointments available for those that prefer to schedule in advance. Health Clarified provides chiropractic and integrative wellness services to individuals and families throughout Chicago’s north suburbs.

Location: 2165 Shermer Rd., Ste. A, Northbrook. For more information or to schedule an appointment, call 224-344-8668, email  Office@HealthClarifiedNow.com or visit HealthClarifiedNow.com. See ads on pages 9, 17, 37 and 43, in the Community Resource Guide and in the Business Directory at NAChicago.com.

Finding Stillness: IAM-35 Meditation Retreat at MA Center Chicago

MA Center Chicago, Amma’s Chicago ashram, is offering a two-day IAM-35 meditation retreat on March 21 and 22. Open to all experience levels, this immersive weekend offers a welcoming introduction to Amma’s integrated meditation practice in a tranquil ashram setting surrounded by nature.

The IAM-35 technique is a 35-minute practice that gently weaves together yoga postures, breathwork, guided visualization and silent awareness. IAM-35 is designed to cultivate balance, inner clarity and a deeper sense of calm that participants can carry into everyday life.

The retreat will be led by members of the Chicago IAM team, with instruction guided by IAM teachers Radha Ellen Katz and Anand Kane. Swamini Ambikāmrita Prāna, one of Amma’s senior meditation instructors, will lead a special Q&A session to deepen participants’ understanding of the practice and answer questions about building a personal meditation routine.

Beyond the meditation sessions, the weekend is designed as a full community experience. Optional devotional singing, time in nature on the ashram’s scenic 142-acre grounds and shared meals create a reflective, restorative atmosphere. Modestly priced vegetarian meals, lovingly prepared by ashram residents, are available for advance purchase.

Whether curious about meditation or looking to deepen an existing practice, this retreat offers a rare opportunity to slow down, connect and rediscover stillness.

Cost: Meditation is free; optional vegetarian meals and overnight stays available at modest cost. Location: 41W501 Keslinger Rd., Elburn. To register, visit IAM35RetreatMarch21-22.eventbrite.com For more information, email maccMeditation@maCenters.org or visit NA.Amma.org/groups/north-america/iam-meditation/events/ iam-35-course-retreat-person-0.

Celebrate Intentional Living at Crunchy Culture’s Home and Gnome Fest

Crunchy Culture will host the inaugural Home and Gnome Fest from 10 a.m. to 2 p.m. on April 11 at Libertyville-based Frunchroom Collective, bringing together local artisans, wellness experts and gardening enthusiasts for a day dedicated to intentional living.

Held inside Libertyville’s newest café and event space, the festival and pop-up market will transform Frunchroom Collective into a home-and-garden-enthusiast’s paradise. Attendees can explore handcrafted food and beverages; shop local vendors; and participate in expert-led workshops on topics such as coffee brewing, home fermentation and spring gardening.

In addition, there’ll be guided mindfulness and movement sessions; a friendly sourdough bake-off for home bakers; a community seed swap; and plenty of family fun, including dedicated kids’ activities and interactive demos for all ages.

“This event is designed to connect people through traditional skills, mindful hobbies and a shared passion for supporting local business,” says Jane Ulitskaya, founder of Crunchy Culture. “Collaborating with Frunchroom Collective was a natural fit—their space perfectly aligns with our mission of building a wellness-oriented community.”

Location: 1193 S. Milwaukee Ave. For more information, visit CrunchyCulture.com/crunchycultureevents/homeandgnome. For vendor or sponsorship opportunities, email Jane@CruchyCulture.com See ad in the Community Resource Guide and in the Business Directory at NAChicago.com.

Holistic Health Fair Returns to Naperville in May

The Holistic Health Fair returns to Naperville on May 3, gathering practitioners, vendors and wellness enthusiasts for a full day devoted to holistic living. The event runs from 10 a.m. to 4 p.m. at the Chicago Marriott Naperville and is recognized as one of the Midwest’s larger body-mind-spirit gatherings.

Founded in 2019 by wellness advocate Debra Smith-Andersen, the fair now hosts multiple events each year throughout Illinois, Wisconsin and Michigan. The Naperville event will feature a wide range of integrative and metaphysical offerings, including massage, herbal products, nutrition resources, intuitive readings, alternative therapies, sound and energy healing, crystals and skin care.

Admission includes access to educational presentations throughout the day and opportunities to connect directly with local practitioners and wellness-focused businesses. A special keynote session at noon will feature channeler and soul healer Jena Biermann. The ticketed keynote includes general admission plus access to a group meditation and interactive Akashic Records experience. Biermann will conduct a gallery-style session—a group experience and not a private session—offering select audience readings and discussing how past-life insights may influence present experiences.

The fair also provides an accessible platform for healers and small businesses to showcase their services in a community-centered setting.

Cost: $5 in advance, $8 at the door; $25 for keynote includes admission, advanced sales only. Location: 1801 N. Naper Blvd., Naperville. For more information, to purchase tickets or to apply to exhibit, visit HolisticHealthFair.org See ad on page 14.

Sacred Portals Celebrates the Divine Feminine at ALTAR Community

ALTAR Community, Chicago’s inspirational space for women’s empowerment and connection, currently has on view Sacred Portals by Lydia Ruhle (19352016) through the end of April. Ruhle’s art focuses on the divine feminine across cultures, mythologies and spiritual traditions.

The exhibition includes 12 large-format crop circle-inspired portals and 13 goddess banners. The crop circle art references sacred sites in the United Kingdom and incorporates vibrant colors using sacred geometry on handmade paper. The banners, part of a collection totaling 300, feature global goddesses in ancient and modern cultures.

Founded in 2020 by Kathy Bresler, ALTAR Community serves as an urban sanctuary for women seeking authentic connection and transformative experiences through monthly

gatherings and a co-working space. Programs include Bring Your Soul to Work Day, movement classes and moon circles, with members receiving complimentary or discounted access to many offerings.

On March 8, bestselling author Marianne Williamson will guide a When Women Lead session in honor of International Women’s Day from 3 to 7 p.m. Tickets must be purchased in advance.

Cost of March 8 event: $87-$347, advanced ticket purchase only. Location: 2518 W. Armitage Ave., Chicago. For more information, email Hello@AltarCommunity.com or visit AltarCommunity.com/event-details/international-womens-day-chicago-marianne-williamson

Preconference Herbal Intensives Offer

In-Depth Learning with Leading Teachers

The 15th annual Midwest Women’s Herbal Conference will take place from May 22 to 25 in Almond, Wisconsin, bringing together women of all ages to explore plant wisdom and holistic health. In addition to the main conference program, participants have the opportunity to arrive early for specialized preconference workshops and deep-dive sessions led by renowned herbalists. These smaller-group offerings provide an opportunity to take learning to the next level through focused, hands-on study.

Two-day intensives on May 20 and 21 include Transform Your Voice, Transform Your Life with Cornelia Cho, M.D.; Botany and Sensory Skills for Foragers and Herbalists with Linda Conroy; and Three Ways to Make a Great Tincture with Lisa Ganora. One-day immersions on May 21 feature Craft of the Wise: A Path of Empowerment with Rev. Judith Laxer and Herbal Self-Care and Magical Rituals with Robin Rose Bennett. Three-hour workshops on May 21 and 22 explore herbal tincture making, cocoa ceremony, voice empowerment, botany, working with cannabis, shamanic journey work and diagnostic body reading. Preconference offerings do not require registration for the full conference.

Location: 9341 Asbury Dr., Almond, WI. For more information or to register, visit MidwestWomensHerbal.com. See ad on page 11.

Recovery-Focused Wellness Services Offered at iCRYO Edgewater

iCRYO is bringing cutting-edge wellness services to Chicago’s Edgewater community. Designed to support recovery, performance and overall vitality, iCRYO offers a range of innovative lifestyle and specialty services in a modern, spa-like setting.

Lifestyle offerings include red light therapy, Zerobody Dry Float, compression therapy, the SECA medical-grade body composition scale, Whole-Body Cryotherapy and infrared sauna sessions. These services aim to boost energy, reduce inflammation, enhance recovery and promote relaxation.

For those seeking advanced results, iCRYO’s specialty services feature Emsculpt Neo body sculpting, hyperbaric oxygen therapy and customized intravenous infusions tailored to support hydration, immunity, beauty and performance goals.

Guests can explore the Edgewater location and enjoy a complimentary Freeze & Squeeze experience, including the cryotherapy chamber and compression boots. iCRYO also offers a $79 day pass, which allows guests to choose any three lifestyle services for a personalized recovery experience.

Location: 1130 W. Granville Ave., Chicago. For more information, call 773-217-8776.

Nutrition and Movement as Medicine for Performance, Recovery and Longevity

by Jerry Garcia, PA-C; Raymond Wohl, BA, MA; and Pedro Azcona, M.D.

As spring returns to Chicago, longer days and renewed sunlight invite a fresh focus on habits that support vitality. At Chicago Male Clinic, this season serves as a reminder that health, performance and longevity are shaped by daily choices—especially in how we nourish and move our bodies.

Nutrition and movement work synergistically as medicine. Research published in the Journal of Endocrinological Investigation in 2025 shows that nutrient-dense foods combined with regular physical activity improve metabolic health, reduce obesity risk, and support hormonal balance and blood flow. These foundations are essential for disease prevention, energy, recovery and sexual performance for both men and women.

Food fuels every system in the body. Diets rich in lean proteins, vegetables, healthy fats and fiber support muscle repair, vascular health and hormone production. Key nutrients such as zinc, magnesium, omega-3 fatty acids and antioxidants play important roles in testosterone balance, circulation and cellular recovery. Thoughtfully chosen supplements can help fill nutritional gaps, support recovery, and reduce inflammation during periods of increased physical or mental demand.

Movement is the essential partner to nutrition. Resistance training preserves muscle mass, supports metabolic rate and enhances insulin sensitivity with age. Aerobic activity improves cardiovascular health and circulation, critical for endurance, sexual function and overall

vitality. Even daily walking—especially outdoors—has measurable benefits for blood sugar control, mood and stress regulation.

Spring sunlight adds another layer of benefit. Safe sun exposure supports natural vitamin D production, which is linked to muscle strength, immune health and hormonal function.

True health is not about extremes—it’s about consistency and balance. By combining nutritious food, intentional movement, restorative recovery and individualized supplementation, individuals can enhance performance today while investing in longterm health. This integrated approach allows the body to do what it was designed to do: recover, adapt and flourish at every stage of life.

Jerry Garcia is the medical director, Dr. Pedro Azcona is the assistant to the medical director and Raymond Wohl is the patient care coordinator at Chicago Male Clinic, located at 4801 W. Peterson Ave., Ste. 506, in Chicago. For more information or to make an appointment, call 773-414-9900 or visit ChicagoMaleClinic.com See ad on page 13, in the Community Resource Guide and in the Business Directory at NAChicago.com.

Spring Reset: Small Shifts That Support Whole-Body Wellness

by Kim Henderson, DC

Spring is a seasonal reset. It invites the body to stretch, the mind to awaken and the spirit to realign. Longer days and warmer air bring a sense of possibility and fresh perspective, offering the chance to clear mental clutter and reconnect with purpose.

Just as people often feel the urge to do a deep spring cleaning—sorting through closets, airing out rooms and clearing away what has collected over the winter—the body can benefit from similar attention. This is a time to release what no longer serves, refresh energy and make space for renewed vitality.

The body has built-in systems that work quietly every day to clear waste and maintain balance. The lungs release carbon dioxide, the kidneys and digestive tract remove metabolic byproducts, and the lymphatic system helps move immune cells and cellular debris through the tissues. These processes operate continuously to keep the body functioning smoothly.

Even with these natural systems, the body sometimes benefits from gentle, intentional support. Just as a home occasionally needs more than a quick tidy, the body can benefit from restorative care. Lymphatic brushing, Epsom salt baths, detoxifying body scrubs and wraps, lymphatic drainage, massage, red light therapy, sauna and other therapies help circulate fluids, ease tension and support the body’s natural cleansing processes.

A spring reset also includes mental and emotional care. Repetitive negative thoughts can sap energy, affect sleep and influence overall resilience. Simple daily practices—smiling, laughter,

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forgiveness, spending time outdoors or connecting with others—help shift perspective and cultivate a more positive internal environment.

On a deeper level, spring invites reflection on purpose and the health of the spirit. Aligning daily actions with personal gifts and values brings clarity and direction. Even small steps toward meaningful contribution can restore energy and create a sense of fulfillment.

A seasonal reset does not require dramatic change. Choosing one manageable shift— whether strolling in nature, engaging in a restorative therapy or reconnecting with a friend—allows momentum to build steadily. With consistent attention to physical care, mental clarity, emotional well-being and spiritual alignment, spring becomes an opportunity to restore balance from the inside out.

Dr. Kim Henderson is the founder of Health Clarified, located at 2165A Shermer Rd., in Northbrook. For more information or to schedule an appointment, call 224-344-8668 or visit HealthClarifiedNow.com. See ads on pages 9, 17, 37 and 43, in the Community Resource Guide and in the Business Directory at NAChicago.com.

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Five Illinois State Champion Trees Confirmed Through NLI Program

Five Illinois State Champion trees have been confirmed through the Natural Land Institute’s (NLI) Legacy Tree Program, launched in January 2024 to recognize and document significant trees across the organization’s 12-county service area.

The program highlights one nominated tree each month and maintains a registry tracking species and size. Trees are selected for their noteworthy size, along with natural, historical or cultural significance.

During the past two years, numerous significant-sized trees were discovered through the Legacy Tree Program as possibly being the largest of their kind. NLI nominated them to the Illinois Big Tree Register, and in November 2025, Justin Vozzo, an extension specialist in forestry at the University of Illinois Urbana-Champaign, visited Rockford and traveled with NLI representatives to measure the nominated trees.

Vozzo confirmed five of them as Illinois State Champion trees. Three more are pending re-measuring of the current state champion for that species. Four of the five confirmed champions have already been recognized as monthly Legacy Trees, with the fifth scheduled for recognition later this year.

“Champion trees have really good genetics,” says Alan Branhagen, NLI’s executive director and founder of the Legacy Tree Program. “Because they have withstood the test of time, prevailing through drought, storms, flooding and disease, they are survivors. We are identifying trees for the future. A large tree stores more carbon than a smaller one. We plan to propagate the Legacy trees, and they will likely offer climate resilience.”

For more information or to submit a nomination, visit NaturalLand.org/nlis-legacy-tree-program-january.

Spring in Bloom at Chicago’s Lincoln Park and Garfield Park Conservatories

Spring is arriving in full bloom—at least indoors—as the Chicago Park District is conducting its annual spring flower shows at Lincoln Park and Garfield Park conservatories. The shows, which kicked off on Valentine’s Day, will run through Mother’s Day, May 10. The Lincoln Park Conservatory is presenting Jewels of Spring, while the flower display at the Garfield Park Conservatory is Showers of Flowers.

“Spring is a time of renewal, and both spring flower shows highlight the beauty, creativity and diversity of plants that thrive during this time,” says General Superintendent and CEO Carlos Ramirez-Rosa. “We invite the public to step out of the cold, dreary weather and reconnect with nature at both shows, designed to brighten their day.”

Each conservatory offers a unique interpretation of the spring, with seasonal favorites like daffodils, tulips, lupines and snapdragons featured in both shows. Jewels of Spring highlights the flowers of the Tower of Jewels, also called Echium, or pride of Madeira. This dramatic, colorful plant grows flower spikes that reach two to three feet tall. Accompanying these gems are a host of spring beauties, including tulips such as Gold Rush and Flaming Flag; 4D Violet Ice African daisies; Cymbidium orchids; Delphinium

Cobalt Dreams; and Primula Wild Flame Shades. All are planted against a backdrop of camellias, azaleas, peonies and hydrangeas. Showers of Flowers features more than 80 hanging baskets showcasing vertical possibilities for green thumbs. The baskets include trailing vines such as ivy and sweet potato; bushy asparagus ferns; and colorful flowers like pansies, petunias and calibrachoa. Ground plantings include seasonal favorites such as daffodils, tulips, lupines, Cymbidium orchids, astilbe, snapdragons and ranunculus, set against a backdrop of azaleas, camellias and hydrangeas.

The Chicago Park District has served city residents for more than 91 years and is a Gold Medal award-winning organization, recognized nationally for excellence in park and recreation management. The district manages more than 8,800 acres of parkland; more than 600 parks; 26 miles of lakefront; 12 museums; two world-class conservatories; 16 historic lagoons; 75-plus nature areas; and thousands of special events, sports and entertainment programs.

Locations: Lincoln Park Conservatory, 2391 N. Stockton Dr., Chicago; and Garfield Park Conservatory, 300 N. Central Park Ave., Chicago. For more information or to register (required), visit ChicagoParkDistrict.com/ conservatory-flower-shows

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Crystal Talk: Abundance, Manifestation, Good Fortune Saturday, March 14, 2:00-5:00 pm

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Sonic Fusion Meditation: A Vibrational Journey For Mind, Body, Spirit Saturday, March 21, 2:00-5:00 pm Astral Energy Readings

Saturday, March 28, 2:00-5:00 pm

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Visit our website for details/registration: holisticcenterchicago.com

Explore Healthy Living at Wellness Trends Expo in Schaumburg

The fifth annual Wellness Trends Healthy Living Expo, Targi Zdrowego Stylu Życia, will take place from 10 a.m. to 5 p.m. on both March 14 and 15 at the IMLI Conference Center inside the Wyndham Garden Schaumburg. The two-day event brings together more than 50 exhibitors, physicians and holistic health professionals for a weekend focused on preventive care, integrative medicine and sustainable living.

Attendees can explore eco-friendly health innovations, natural supplements, holistic therapies, health-promoting foods and expert consultations. Educational sessions will be offered in both English and Polish, with separate lecture rooms dedicated to each language.

English-language lectures include Longevity in the Era of Stem Cell Therapy at 3 p.m. on Saturday, presented by Dr. Violette Kolcan, who will examine regenerative medicine approaches and emerging strategies to support long-term health span. At 4 p.m., special guest Dr. Vinod Rustgi will present Body & Liver Detox and Rejuvenation, offering clinical insight into liver health and chronic disease prevention.

On Sunday at 3 p.m., Dr. Janusz Mejer will discuss how hormonal balance influences energy, metabolism and weight management in Hormones – The Key to Health, Energy & Vitality.

Vendor applications are still being accepted.

Admission and parking are free. Location: 1725 E. Algonquin Rd., Schaumburg. For more information, call 773-339-2928, email WellnessTrendsChicago@gmail.com or visit Facebook. com/TargiZdrowia2022. See ad on page 27.

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Seeing More Stars Near Chicago:

Palos Preserves Protects Urban Night Skies

by Sheryl DeVore

While viewing a satellite image taken from the International Space Station over the Chicago region, Adler Planetarium senior manager Ken Walczak saw a triangle of roughly 6,000 acres that was darker than all the surrounding areas. It was the Palos Preserves in Cook County. The images show “how pristine the nights are at the preserves in contrast to the city and surrounding areas,” says Walczak, a board member with DarkSky International (DarkSky.org).

The image inspired Walczak to team with the Forest Preserves of Cook County (fpdcc.com) to earn an Urban Night Sky Place designation for the Palos Preserves. It’s one of only 14 such designations in the world and was achieved in August 2021. Walczak also is one of the founders of DarkSky Chicago (idaChicago.org).

“To have this designation in the middle of an urban area is an honor,” says Deborah Silic, a naturalist and assistant director at Little Red Schoolhouse located in the Palos Preserves (fpdcc.com/places/locations/ little-red-schoolhouse-nature-center).

“It allows me to further educate the public on light pollution and what we can do to reduce it,” she continues. “There’s so much to see out there. The night sky awakens your senses to something that’s infinite. You can’t touch it, but you know it’s something that is forever.”

DarkSky International has designated more than 160,000 square kilometers of protected land and night skies in 22 countries on six continents. Designations include International Dark Sky Sanctuaries, Reserves and Communities.

The Urban Night Sky Place designation consists of parks, open space and other similar properties near or surrounded by large, urban environments, “where an authentic nighttime experience” can be found in the middle of “significant artificial light,” according to the organization.

Light pollution—human-made alteration of outdoor light levels from what occurs naturally—disrupts wildlife, impacts human well-being, contributes to climate change and wastes energy, according to DarkSky International.

Gaining Certification as Urban Night Sky Place

At nighttime programs at the Palos Preserves, visitors can see constellations, craters on the moon, lunar eclipses, space station satellites and more, depending on the time of year

and evening—far more than if they were in downtown Chicago. Four times as many stars are visible in the designated night sky compared with the city of Chicago, according to the Adler Planetarium, which partnered with the Forest Preserves to submit the site’s application. Satellite data show the Urban Night Sky Place emits nearly 1,000 times less light than downtown Chicago.

Forest preserves are typically darker overall at night than surrounding towns and

shopping areas, but many have lit buildings within them that can add to light pollution, acknowledges Mary Busch, volunteer program specialist for the Forest Preserves of Cook County. For years, the Forest Preserves has been following a climate resiliency plan that includes reducing light pollution and improving sustainability, she says.

But when Walczak visited the Forest Preserves to talk about the unique dark sky of the Palos Preserves, that set staff on track to

seek the Urban Night Sky Place designation. Adler Planetarium interns measured and documented nighttime light levels within the Palos Preserves and surrounding areas using special cameras they built. They also used satellite data and images from astronauts aboard the International Space Station.

The Adler Planetarium worked with the Forest Preserves to secure the designation by helping develop a plan to retrofit facilities to further reduce lighting levels at night.

“Though this is not a pristine wilderness like a DarkSky Reserve, it is an area where we meet all the requirements to be an Urban Night Sky Place by using recommended color spectrums, shielding lights and putting lights on motion sensors,” Busch says. The Forest Preserves is working on similar projects at other properties, she adds.

Night Sky Events

A key component of the designation includes public education, and such events had already been hosted within the preserves. Since the designation, more than 50 nighttime programs have been held annually in the Palos Preserves, says Silic, with at least 25 held at Little Red Schoolhouse. Programs include stars and stories nights, urban night

Chicago-region night sky on May 15, 2025.

( eol.jsc.nasa.gov/esrs )

A recent study published in Biological Conservation shows that light pollution contributes to the decline of insects (ScienceDirect.com/science/article/abs/pii/ S0006320719307797?via%3Dihub#bib0390).

Beyond organized programs, another way to experience the night sky within the Palos Preserves is by camping, which is open yearround. “Then you have access to the night sky the whole entire night,” Silic says. Those interested in camping can visit fpdcc.com/places/locations/camp-bullfrog-lake to learn more.

Unfortunately, the Milky Way is not visible in the Chicago region, Silic notes. “You’d have to drive at least three hours outside of the Chicago area to get a glimpse of it.” She drives to Michigan’s Upper Peninsula for that experience.

sky picnics, full moon and new moon events and serenity walks. The schoolhouse is hosting a total lunar eclipse viewing on March 3.

Palos Preserves night sky programs are popular and often fill with waiting lists, even those that start at midnight, Silic says.

“We talk about constellations and tour the night sky if it is clear,” she says. “We’ll add a wildlife component, for example, beavers under a full moon or coyotes at night. We also talk about mythology while looking at the constellations. We have telescopes here for viewing. If Mother Nature cooperates, we will end programs with telescope viewing. People just love seeing the moon close up or a planet.”

Some participants have remarked that the night sky almost looks fake and exclaim how awesome it is to see something they’ve never seen before near their homes, she adds.

Light Pollution Effects on Wildlife

Silic relays information to the public about the circadian rhythm of humans and the need for darkness. Busch says a group associated with the Adler Planetarium takes photographs, writes essays and advocates for teaching people why curbing light pollution is important.

“They’ve written about how their bedroom is next to a neon light that flashes all night and how it interrupts their sleep,” Busch says.

Light pollution affects bird migration, adds Silic. “Birds can get lost. They look at the lights, they think it’s the sun,” she says.

Frog monitors also are investigating how light pollution affects the amphibians breeding in the summer, Busch says, adding that moths at night are attracted to manmade lights at night, fly into them and then perish.

“I remember seeing the Milky Way as a kid,” Silic relays. “I grew up in Brookfield. But light pollution has drowned it out, even at the Palos Preserves.”

Curbing Light Pollution

That’s why promoting Urban Night Sky Places and DarkSky International is important, she says, pointing to the real-world changes communities can make to reduce light pollution.

Some suburban Chicago communities, including Glen Ellyn, are joining the effort. The Glen Ellyn Park District now has softball fields at Ackerman Park certified in 2023 by DarkSky International as complying with requirements for controlling outdoor light pollution. Nate Troia, superintendent of planning and natural areas at the district, told Go Green Glen Ellyn that the park district intentionally installed dark-sky compliant lighting.

“This means there is light only where needed, and the lighting is completely shielded,” he says. “It’s directed down, where it needs to be. The lights are more amber and the brightness is less.”

Troia adds that darker skies make for

happier neighbors and help migrating birds, nocturnal pollinators and nocturnal wildlife. “A huge benefit is electricity savings,” he says. After 18 months with the new lights at Ackerman, “the lighting costs of the project have been recovered” (idaChicago.org/resources/ go-green-glen-ellyn).

People can help curb light pollution at home in various ways, such as avoiding blue-violet light bulbs outdoors at night, which increase glare and reach far into the sky. Instead, filtered LED lights that emit fewer blue light waves are recommended. Flashlights with warm-colored lights that appear red rather than bright white also help reduce light pollution at night.

For more tips, visit DarkSky.org/resources/guides-and-how-tos/ lighting-principles

Sheryl DeVore has written six books on science, health and nature, as well as nature, health and environment stories for national and regional publications. She is co-author of an upcoming book, Birds of the Midwest, to be published by Timber Press. Learn more at SherylDeVore.WordPress.com.

Submerged Stone Circles of America

Stonehenge, near Amesbury, England, boasts one of the globe’s most famous ancient standing stones, dating back to 2,500 B.C. Even older stone circles can be found in Japan and Australia. In the United States, two ancient stone arrangements lie at the bottom of the Great Lakes. One is a 9,000-year-old caribou hunting structure on an ancient land bridge that once connected northeast Michigan to southern Ontario, now submerged under Lake Huron. The other is a yet-to-be-studied arrangement of stones at the bottom of Lake Michigan, discovered in 2007. Despite its potential significance, a lack of funding has prevented archaeologists from fully excavating the site. Notably, Lake Michigan was dry until 15,000 years ago.

Cooper’s Hawk Accipiter cooperti

This is a hawk of open woods and savannas, with rounded wings and a long tail. Dashing swiftly through and below the canopy, Cooper’s Hawks feed on small mammals and birds, along with a few reptiles and amphibians. This hawk may be found at backyard bird feeders looking for an easy meal.

Nests of sticks and twigs are usually built in trees (coniferous or deciduous), rarely on the ground. Eggs (3–6 per clutch) may be bluish-white or greenish-white, usually spotted with brown.

Distribution:

Summers in southern Canada and continental United States; winters in United States, Mexico, Guatemala and Honduras.

Kingdom: Animalia

Phylum: Chordata

Class: Aves

Order: Accipitriformes

Family: Accipitriformes

Facts:

• The male of the species selects the nesting site; both males and females will assemble the nest.

• As with other Accipiters, females are much larger than the males.

Homemade Natural Cleaners That Work

by Natural Awakenings staff

Spring is a time for sprucing up around the house, and toxic-free cleaners are our best allies. It’s high time to forever banish commercial products laden with bleach, ammonia and other harsh chemicals. Creating our own formulas couldn’t be easier, and best of all, they really work. Save money, reduce plastic waste and get creative with common household ingredients like baking soda, white vinegar and a few sweet-smelling essential oils.

Here are the easiest recipes. Store in clearly labeled glass jars for powders and reusable spray bottles for liquids, away from children and pets. Mix or shake well before using with soft rags or microfiber cloths.

All-purpose spray cleaner combines one part vinegar, one part warm water and 10 drops essential oil of choice. Lavender and peppermint are antimicrobial and deodorizing, while lemon and orange essential oils cut grease and air freshen.

Glass cleaner combines one cup distilled water with one cup rubbing alcohol. For

extra grease cutting, one-half teaspoon liquid castile soap may be added.

Bathroom cleaning paste combines three-quarters cup baking soda, two to three tablespoons hydrogen peroxide and two to three tablespoons liquid castile soap. Apply with a rag using circular motions, wait 10 minutes before wiping, then rinse. This works on bathtubs, showers and sinks.

Mold and mildew spray is a one-ingredient solution: distilled white vinegar. Spray onto moldy areas and let it sit for an hour before scrubbing with the bathroom cleaning paste. White vinegar effectively treats more than 80 percent of mold species, including black mold.

Grout cleaner combines baking soda and a small amount of warm water to form a thick paste. Slather onto the grout line, then spray white vinegar on top, allowing the mixture to bubble and sit for about 15 minutes. Scrub with a stiff grout brush or toothbrush and rinse with warm water. Dry the area with a clean cloth.

Oven and glass stovetop cleaner combines three-quarters cup baking soda with a few drops of water or liquid castile soap to form a paste. Initially wipe surfaces with a damp rag or sponge, then spread the paste in an even layer and allow it to sit for about 15 minutes. Gently scrub baked-on areas with a sponge or soft-bristled brush, then wipe with a clean, damp rag.

Stainless steel cleaner combines white vinegar with a few drops of olive oil. Shake well before lightly misting the appliance. Using a microfiber cloth, wipe with the grain of the steel.

Wood furniture polish combines one-half cup olive oil, one-quarter cup white vinegar, 10 drops lemon essential oil and one cup water. Lightly spray onto a soft cloth and wipe down wood surfaces.

Spot cleaner for carpets combines two cups white vinegar with two cups water, plus two tablespoons baking soda gradually stirred in to dissolve. Spray without over-saturating the carpet and use a soft brush or microfiber cloth to gently scrub the carpet fibers clean. Blot the treated area dry.

Polynesian Island Nation Takes Action to Protect Its Shores from Rising Seas

Tuvalu, a country in Oceania comprising nine coral islands and atolls, is home to about 11,000 people. With an average elevation of just six-and-a-half feet above sea level, it faces a dire threat from climate change and rising sea levels. A 2023 NASA study predicts that most of the country will be submerged below high-tide levels by 2050.

In response to this existential threat, Tuvalu and Australia signed an agreement in 2023 allowing Tuvaluans to resettle in Australia as permanent residents. Should circumstances improve, these residents will have the option to return to their homeland. The first 280 people to relocate were selected in mid2025, with an anticipated 40 percent of the population moving within the next decade.

—Gertrude S. Wister

Using Food To Heal

A Look at Anti-Inflammatory and Elimination Diets

by Hannah Tytus

There is a growing movement to use food as a primary means for preventing and managing disease. Before reaching for pharmaceuticals or even supplements, people are seeking healing on the plate. According to a 2024 academic article in the Nature Partner Journal Science of Food, scientific advances in our understanding of nutrition at the cellular level are driving a food-first strategy. Key micronutrients have been identified to reduce inflammation and promote cellular regeneration and repair, prompting practitioners to champion dietary modifications that soothe

chronic symptoms, repair gut integrity, rewire immune signaling and reach metabolic balance.

“Healing the gut is the backbone of my practice,” says Lorraine Maita, M.D., a triple board-certified internal, integrative and functional medicine specialist who helps patients harmonize their hormones and detoxify their bodies through her Restore & Rejuvenate program at The Feel Good Institute. Whether a patient needs to lose weight, have more energy, regain their focus or sleep better, Maita’s approach centers on

eliminating foods that trigger inflammation and replacing them with deeply nourishing ingredients.

Dianne Moore, a functional nutrition coach, restorative health practitioner and founder of MooreBetterFood, asks her clients to keep a food and symptom journal to diagnose the underlying causes of their health challenges. Writing down a detailed description of each meal, as well as the time and how the body responds 30 minutes after eating—including energy levels and any digestion issues or discomfort—helps make patterns more visible without requiring testing.

Anti-Inflammatory Food Protocols

Inflammation is the body’s first line of defense against dangerous pathogens, damaged cells and irritants, as well as a crucial biological process for healing and recovery from injuries and infections. However, problems arise when the immune system remains activated all the time. Chronic inflammation is linked to many health issues, including cancer, cardiovascular disorders and autoimmune conditions, according to a 2024 article in Cells.

A 2023 article published by the medical education platform StatPearls notes that an anti-inflammatory diet is one of many interventions that help calm an overactive immune response. Two of the most popular such diets are the Mediterranean Diet and the Dietary Approaches to Stop Hypertension (DASH) Diet, which prioritize fruits and vegetables, whole grains, unsaturated fats and proteins sourced from legumes and lean meats. Inflammatory foods including highly processed products, high-fat dairy, refined grains and sugars, artificial sweeteners and industrial seed oils are significantly reduced or eliminated.

Staying well-hydrated and pairing carbohydrates with protein, fiber or fat help keep blood sugar steady—further reducing inflammatory stress, according to the Joslin Diabetes Center. An anti-inflammatory food protocol is best viewed as a long-term foundation, rather than a strict diet.

Elimination Diets

According to Maita, “People that have experienced trauma, infections or general inflammation may become more sensitive to food. Some individuals may even be sensitive to healthy whole foods. Identifying which foods are contributing to common symptoms can be challenging. This is where elimination diets can be helpful.”

An elimination diet is a short-term process that removes specific foods from the diet and then slowly adds them back in while

observing changes in symptoms, according to a 2024 educational article published by StatPearls. These diets are commonly used to identify food intolerances or sensitivities and to manage conditions such as irritable bowel syndrome, migraines, allergic skin reactions and other inflammatory or digestive issues.

Most elimination diets focus on common food allergens including wheat, tree nuts, peanuts, animal milk, eggs, soy, fish and shellfish. “A functional medicine elimination diet may also include eliminating

corn, all dairy and any artificial ingredients,” says Maita. The process typically begins with an elimination phase, during which these foods are fully removed. This can range from a few days to several weeks in more structured protocols. Even short eliminations can help people notice connections between what they eat and how they feel.

After the elimination period, foods are reintroduced one at a time. If symptoms return after adding a specific food back in, it may be contributing to the problem. Maita notes that the goal is not long-term restriction, but awareness—identifying which foods support health and which may need to be limited or avoided.

Elimination diets work best when they are time-limited and intentional. Staying on restrictive diets too long can lead to nutrient gaps or stress around food, which is why reintroduction and practitioner guidance are important. If symptoms do not improve, the information gained can help determine whether further testing is needed. Used thoughtfully, elimination diets are a practical and accessible tool within a food-first framework.

When To Seek Practitioner Support

According to Maita, an elimination diet can be both therapeutic and diagnostic. The response—or lack thereof—to dietary changes can help clarify whether food is playing a meaningful role in a person’s symptoms, while also informing next steps in care. Additional testing may be necessary to provide more individualized guidance. Maita points out that the interpretation of results is most effective when ordered and reviewed by a trained practitioner that can analyze the data within the context of the patient’s symptom history, diet, lifestyle and stress patterns.

Some of her patients experience a Herxheimer reaction involving a flu-like worsening of symptoms, constipation or extreme cravings. These changes are most often temporary and do not pose a serious risk to health, and she has strategies to prevent or eliminate these

reactions. It is helpful to have a roadmap, along with tips for getting through the discomfort. When detox reactions hit, Maita recommends that patients slow down, rest, hydrate with lemon water and spend some time at the sauna or in an Epsom salt bath.

Healing Our Relationship to Food

A key goal of food-first approaches is maintaining a healthy relationship with food. Practitioners encourage their patients to celebrate the foods they can add to their diet, rather than mourn what has been taken away. This includes the rainbow of delicious produce options they can have on every plate, a rotating selection of proteins and even new ingredients such as venison or bison.

For some patients, elimination diets can open doors to unexpected favorite foods. Moore shares how one patient that discovered she had a sensitivity to salmon, which she loved, found cod—a new fish to enjoy. These experiences help broaden perspectives and reduce feelings of deprivation. Keeping food enjoyable means finding creative alternatives. For example, someone that cannot tolerate garlic bulbs may be able to infuse garlic into oil to capture flavor and nutrients without any associated symptoms.

Food is at the center of all sorts of celebrations and rituals, whether shared with friends and family, or enjoyed alone as an act of self-care. Moore coaches clients that are following an elimination diet to plan ahead for social settings. This may include reviewing a menu online for an upcoming restaurant outing; bringing a diet-compliant dish to a potluck dinner to be enjoyed and shared with others; or politely letting a party host know of any dietary restrictions well in advance of the event. “Most people want to cheer you on if you’re doing something for your health,” she says.

Maita also cautions against setting unrealistic goals. “We are looking for progress, not perfection. You will never reach perfection—relax. Experiment with it,” she says, adding that she has seen patients

succumb to orthorexia, a disordered obsession with healthy eating. She also notes that eating the same foods every day can induce or worsen sensitivities. Joyful variety, supportive relationships and flexibility are essential parts of healing.

Food-first approaches are ultimately about discovering what helps the body thrive. Elimination diets and anti-inflammatory protocols offer powerful tools for uncovering sensitivities, reducing inflammation and restoring balance. By focusing on small, sustainable changes, individuals can build a foundation for long-term wellness, vitality and resilience.

Hannah Tytus is an integrative health coach, former writer at the National Institutes of Health and host of the Root Shock podcast, exploring our understanding of health.

Fiber’s Fun Side

Delicious Ways To Boost Daily Intake

by Maya Whitman

Studies consistently show that the vast majority of Americans fail to consume enough fiber in their diet, even though it has been shown to significantly reduce the risk of heart disease, diabetes, obesity and colorectal cancer. The Academy of Nutrition and Dietetics recommends that adults aim for 14 grams of fiber per 1,000 calories consumed, which is about 25 grams for women and 38 grams for men daily. Adequate fiber is indispensable for lowering inflammation and maintaining digestive, cardiovascular and metabolic health.

Many of us believe that fiber-rich foods are unappetizing and difficult to digest, when in fact, they can be versatile and enjoyable components of a well-rounded diet. “Across cultures, some of the most comforting and flavorful dishes are naturally high in fiber. These meals rely on legumes, vegetables and whole foods as their foundation, and have done so long before fiber became a nutrition buzzword,” says Registered Dietitian Nutritionist Nichole Dandrea-Russert, author of The Fiber Effect and co-author of Powered by Plants: Nutrient-Loaded 30-Minute Meals to Help You Thrive.

Soluble and Insoluble Fibers

According to the Mayo Clinic, soluble fiber—which dissolves in water and forms a gel-like material in the stomach—slows digestion and increases feelings of fullness, helping us to control our weight and lower cholesterol and blood sugar levels. It is found in beans, oats, apples, bananas, avocados, citrus fruits and carrots. Insoluble fiber, which does not dissolve in water, helps to move material through the digestive system and adds bulk to stool, helping to prevent constipation and promote regularity. It is found in nuts, beans and vegetables such as cauliflower and potatoes. Most plants have a combination of soluble and insoluble fiber.

Boosting Our Daily Intake

Given all the wonderful fruits, vegetables, grains, seeds, nuts, beans and legumes available, adding fiber is easy, as well as an opportunity to play with flavors, colors and textures. For crunch, color and a refreshing taste, nothing beats a good slaw with shredded purple cabbage, carrots, green apples, turnip greens and spicy radishes. Sushi roll-ups served with wild rice, avocado and baked sweet potato is a filling, complete meal. To satisfy our sweet tooth, fiber-rich Medjool dates filled with raw pistachios, creamy nut and seed butters or tangy goat cheese hit the spot.

“Fiber comes in a few different forms, and most plant foods contain a mix of them, so you don’t need to overthink it,” explains Sandra Turnbull, a registered dietician and owner of Midlife Nutrition and Coaching, in British Columbia, Canada. “You don’t need to track fiber types. Eating a variety of plant foods naturally gives you the mix your body needs.”

Turnbull points out the variety of textures associated with fiber, including the crunch of vegetables, the creaminess of beans and the chewiness of whole grains. For fiber-rich snacking, her favorite options include popcorn, edamame pods and yogurt with berries. She also highlights the significance of prebiotic fiber, a dietary ally that nourishes beneficial gut bacteria and is found in onions, garlic, leeks, asparagus, bananas, oats and beans.

Dandrea-Russert recommends adding at least three plant-based colors into each meal, such as blueberries, banana and chia seeds into oatmeal; arugula, tomato and red onion in a sandwich; or sprouts, greens and shredded carrots into a wrap. To start the day, her “avocado toast salad” consists of mashed avocado on whole-grain sourdough, topped with arugula, matchstick radish, red onion, shaved ginger, fresh herbs, sprouts and microgreens, all drizzled with a squeeze of lemon. She favors a handful of nuts or toasted chickpeas as a healthier alternative to chips.

With fruits, Dandrea-Russert stresses the importance of consuming the skins, particularly those of organic apples, kiwis and grapes, as they offer the benefits of insoluble fiber. In general, she prioritizes whole-food, minimally processed sources of fiber-rich foods, noting, “We’re not just consuming fiber in isolation; we’re benefiting

from the full spectrum of compounds that work synergistically in the body.”

General Tips

According to Dandrea-Russert, mild bloating or gas is a normal initial response to consuming fiber and often indicates that beneficial gut bacteria are waking up and thriving. With consistency and patience, digestion typically becomes more comfortable and resilient.

Turnbull advocates for a gradual approach to increasing fiber intake, emphasizing the importance of chewing foods thoroughly and introducing one higher-fiber food at a time to allow the gut to adjust. “Fiber and fluids work best as a team,” she adds. “When people increase fiber without drinking enough, they’re more likely to run into trouble with bloating or constipation. Sip water regularly throughout the day, rather than chugging it all at once.” Incorporating foods with natural fluid content like soups, stews, smoothies or juicy fruits can also help.

Soaking dried beans for 12 to 24 hours and discarding the soaking water before cooking in fresh water can enhance digestibility. Adding a piece of kombu seaweed or spices like ginger, cumin, fennel, coriander seeds or bay leaf to the beans’ cooking water can help reduce gas-producing compounds while subtly enhancing the flavor. Drinking peppermint tea or chewing fresh rosemary leaves after meals can relax digestive muscles and alleviate discomfort.

Adding fiber to our diet is an opportunity to discover new culinary experiences and marvel at the amazing variety of nourishing options. Dandrea-Russert says, “Pausing to feel gratitude for the thousands of edible plants available to us with fiber as their foundation can shift how we relate to food.”

Maya Whitman is a frequent writer for Natural Awakenings.

CREAMY SWEET POTATO AND BEAN SOUP WITH KALE

YIELD: 4 SERVINGS

FOR THE SOUP:

1 Tbsp olive oil

1 medium sweet potato, diced

1 medium yellow onion, diced

1 medium bell pepper, diced

2 celery stalks, diced

3 cloves garlic, minced

1 small hot pepper, seeded and diced (optional)

2 bay leaves

2 tsp dried oregano

2 Tbsp red wine vinegar

3 15.5 oz cans of beans, drained (adzuki, black beans or cannellini)

1 14.5 oz can of diced tomatoes

4 cups vegetable broth

½ tsp salt

3 cups chopped kale leaves

FOR THE CASHEW CREAM:

1 cup raw cashews, soaked in hot water for 15 minutes and drained

½ cup water

1 Tbsp lemon juice

1 tsp apple cider vinegar

¼ tsp salt

Heat the olive oil in a large soup pot over medium heat. Add the sweet potato, onion, bell pepper and celery. Sauté for about 5 minutes, stirring often, until the vegetables begin to soften.

Stir in the garlic, hot pepper (if using), bay leaves and oregano. Cook for 1 minute, until fragrant.

Add the red wine vinegar and stir to deglaze the pot. Add the beans, tomatoes, vegetable broth and salt. Bring to a simmer, reduce heat to low and cook uncovered for 20 minutes or until the sweet potatoes are tender.

While the soup simmers, make the cashew cream by blending the soaked cashews, water, lemon juice, apple cider vinegar and salt in a high-speed blender until silky and smooth.

Remove the bay leaves from the soup. Stir in the chopped kale and the cashew cream. Simmer for 1 to 2 minutes, until the kale softens and the soup becomes creamy.

Taste and adjust seasoning with salt, pepper or a splash of vinegar. Serve warm.

Recipe and photo courtesy of Nichole Dandrea-Russert of PurelyPlanted.com.

Be

Eating Healthy on the Go

by Madiha Saeed, M.D.

We all understand how essential food is not just for filling bellies, but for fueling brains, stabilizing moods and supporting long-term health. Yet when families juggle busy schedules filled with work, sports, school and activities, it’s easy to reach for whatever is fastest and most convenient. Convenience often wins over quality, and can lead to more problems in the long run.

But healthy eating doesn’t have to disappear into the chaos.

Simple, whole-food strategies can make a powerful difference in supporting immunity, brain health, steady energy and overall well-being—even when life feels nonstop. By focusing on real food, colorful plants, quality protein, healthy fats and smart preparation, you can keep your family nourished wherever the day takes you.

Feeding a family of nine that includes five boys, I deeply understand both the importance of nutrition and the reality of craziness. Over the years, I’ve learned that thriving on the go comes down to preparation and priorities. Here are three simple tips to help optimize every bite—even on the busiest days.

Always Start With Real, Whole Food

Real food is the foundation of health—mentally, physically and emotionally. Vegetables, clean proteins and healthy fats like nuts and seeds provide the nutrients our bodies need to function optimally.

Whenever my family is hungry, we follow one simple rule: Start with veggies, add clean protein and include a healthy fat. This combination stabilizes blood sugar, optimizes the gut microbiome, improves focus, supports immune balance and keeps everyone fuller longer.

Our version of “fast food” at home is a bag of coleslaw mix tossed with olive oil, lemon juice, honey, apple cider vinegar and

spices—paired with frozen salmon baked straight from the freezer and a sweet potato. My family’s other “fast food” is an egg roll-inspired sauté served in a wrap or bowl. It’s quick, nutrient-dense and far more supportive than most takeout options.

Real food doesn’t have to be fancy. It just needs to be whole and recognizable. Think hard-boiled eggs, leftover grilled chicken, sliced bell peppers, a handful of almonds or apple slices with nut butter. When you consistently anchor meals and snacks around whole foods, you automatically crowd out less nourishing choices.

Always Eat the Rainbow

When we’re heading out the door, I keep it simple and pack color. Each color represents different phytonutrients—natural plant compounds that support everything from immune defense to brain function.

Our favorite portable options include carrots, cucumbers, snap peas, olives, berries, apples and nuts. Pairing veggies with hummus or guacamole makes them more satisfying and fun for kids.

Here’s why color matters:

• Red foods like tomatoes, strawberries and red peppers contain antioxidants such as lycopene and vitamin C, which help lower inflammation and support heart health.

• Orange and yellow foods like carrots, sweet potatoes and citrus fruits are rich in betacarotene and vitamin C, supporting immune function, digestion and hormone balance.

• Green foods such as broccoli, spinach, avocado and leafy greens provide folate, chlorophyll and detox-supportive compounds that help the body manage daily environmental stressors.

• Blue and purple foods including blueberries, blackberries and purple cabbage contain anthocyanins that protect cells from oxidative stress and support cognitive health.

• White and brown foods like garlic, onions, mushrooms and nuts offer antimicrobial and anti-inflammatory properties that strengthen overall resilience.

Eating the rainbow doesn’t require complicated recipes. It simply means adding a variety of colors to your grocery cart and snack bag. On busy days, color equals coverage—nutritional coverage.

Fast Can Still Be Fun and Nutritious

Let’s be honest: Sometimes the drive-thru feels like the only option. That’s why I believe in “stocking for success.”

I keep nutrient-dense options in my car and bag at all times. Organic protein bars with simple ingredients, sweet potato chips cooked in avocado oil, apple chips, mixed nuts and shelf-stable nut butter packs are staples for us. When hunger hits unexpectedly, we’re prepared. Having better options readily available prevents desperation decisions. It also keeps energy levels steady, moods balanced and immune systems supported—especially during long practice days or road trips.

Healthy on-the-go living isn’t about perfection. It’s about preparation. When nourishing choices are accessible, they become the easy choice.

Putting it All Together

Living healthy on the go doesn’t require gourmet meal prep or hours in the kitchen. A balanced plate—or lunchbox—can be simple:

• Colorful vegetables

• A clean protein source

• A healthy fat

• A piece of fruit

The goal isn’t complicated nutrition plans—it’s consistency. When families focus on real, colorful, nutrient-dense foods, they build a strong foundation for steady energy, emotional balance, cognitive clarity and long-term wellness.

And perhaps most importantly, our kids watch what we do. When we fail to prioritize real, nutritious food—even in the midst of busy lives—we may send the message that prioritizing our health is optional.

Life may be busy. Schedules may be full. But with a little intention

EGG ROLL-INSPIRED VEGGIE & PROTEIN WRAPS

YIELD:

12 WRAPS

Whole rotisserie chicken, shredded OR your favorite plant-based protein (such as organic tofu)

1 bag of shredded cabbage or coleslaw mix (organic preferred)

¼ onion, sliced (organic preferred)

½ cup peanut butter (organic preferred)

3 Tbsp coconut aminos

1 Tbsp avocado oil for sautéing

½ tsp sesame oil

1 tsp garlic

Salt, to taste

Konjac noodles (optional)

Chickpea or cassava flour wraps

In a skillet, heat the avocado oil over medium heat and sauté the sliced onions until soft. Add the protein, coleslaw mix, coconut aminos, garlic and salt. Cook until the cabbage is wilted and the chicken is fully cooked, then stir in the peanut butter. Finish with a dash of sesame oil, half a teaspoon or to taste

In another heated skillet, lightly toast the wraps just until they are pliable, then remove from heat. Place a portion of the filling mixture in the center of each wrap, add noodles if desired, and fold it like a burrito. Return the folded wrap to the skillet and toast until each side is golden brown. Serve hot.

and preparation, living healthy on the go isn’t just possible—it can become your family’s new normal.

Dr. Madiha Saeed is a board-certified integrative holistic family physician, international speaker and global bestselling author of  The Holistic Rx, The Holistic Rx for Kids, Adam’s Healing Adventures children’s book series, The Pandemic Prescription, The Quranic Prescription and The Teen Health Revolution (co-authored with her boys), practicing in Naperville as HolisticMom, M.D.

Power Up Winter Salads:

Fresh Microgreens and Salad Mixes From Winter Farmers Markets

by Janie Maxwell, MS, RDN Executive Director, Illinois Farmers Market Association

Changing up winter salads can bring new life to your meals. Many people try to incorporate salad into their daily diet because it’s good for them. Using a variety of local ingredients provides both great flavor and nutrition.

I love the taste of fresh greens, grown locally and often harvested the day before the farmers market. That’s typical in summer, but many farmers produce salad greens and microgreens year-round. There’s no need to wait for summer to enjoy a salad with local ingredients. Try visiting a farmers market to see what fresh greens are available.

Salad greens and microgreens are great sources of vitamins, minerals and antioxidants, and each variety has its own flavor profile.

Microgreens are tiny, immature versions of vegetables, herbs and other plants harvested one to two weeks after planting. Research from the University of Maryland shows that microgreens contain four to 40 times more nutrients than their fully mature counterparts.

You may find microgreens as a fancy garnish at an upscale restaurant, but you can also buy them locally at a winter farmers market. I add them to salads for an extra nutrient and flavor boost.

If you’re unsure what to buy, ask your grower what they recommend and why.

I also suggest making your own vinaigrette dressings. They are easy to make and add wonderful flavor to your salads.

Support Local: Why Farmers Markets Matter

BASIC VINAIGRETTE RECIPE

YIELD: 1 CUP

⅓ cup vinegar (try balsamic, red wine, white wine, sherry or lemon juice)

⅔ cup extra-virgin olive oil

Salt and pepper to taste (¼ tsp salt and fresh pepper to start, then adjust)

Place into a glass jar with a tight-fitting lid and shake vigorously. Dressing will keep for about one to three weeks in the refrigerator.

Add any of the following ingredients for variety (per 1 cup dressing). Try one added ingredient at a time.

For savory vinaigrettes, try:

1 tsp minced garlic* or shallots*

1 tsp spices (Italian seasoning, thyme, rosemary, etc.)

1 tsp Parmesan cheese

1-2 tsp Dijon mustard

For a sweet vinaigrette, try:

2 Tbsp local honey* or jam*

⅓ cup sherry or white wine vinegar

* Items may be available at a winter farmers market

Note: These vinaigrettes contain no additives, so the oil and vinegar will separate, and the oil will congeal if refrigerated. Remove the dressing from the refrigerator in advance or place the tightly sealed jar in a warm water bath.

The Illinois Farmers Market Association (ILFMA) helps make fresh, local food available across the state by supporting farmers markets and the people that run them. Shopping at farmers markets isn’t just about delicious farm fresh products—it’s about building stronger communities, supporting small farms and making healthy food accessible to all. Many Illinois markets accept SNAP and WIC benefits, thanks in part to ILFMA’s efforts. Local markets reduce environmental impact and connect people directly with growers. Every visit supports a more sustainable food system. For more information or to find a market nearby, visit ilfma.org.

Janie Maxwell, MS, RDN, is the executive director of the Illinois Farmers Market Association (ILFMA). ILFMA supports local food and food systems by giving Illinois farmers markets and producers access to resources, education and connections to grow healthier and economically vibrant communities. For more information, visit ILFMA.org

Wellness Benefits of Juicing

by Robert “RobG” Felder

Juicing has gained popularity over the years as a way to enhance overall health and wellness. Not only is it a convenient method to consume a variety of fruits and vegetables, but it also offers a plethora of benefits that cater to hydration, detoxification and improved gut health. This article explores the wellness benefits of juicing, shares some delicious juice combinations, and provides practical tips for prepping and storing juices.

Hydration

Hydration is a fundamental aspect of maintaining optimal health. Our bodies are composed of approximately 60 percent water, which plays a vital role in regulating body temperature, transporting nutrients and supporting various physiological functions. Juicing can enhance hydration by providing a refreshing way to intake fluids. Many fruits and vegetables, such as cucumbers, watermelon and oranges, have high water content and can be easily juiced for a delicious, hydrating beverage.

Incorporating hydrating juices into daily routines can help replenish fluids lost throughout the day, especially during exercise or hot weather. This is particularly beneficial for individuals that struggle to drink enough water, as flavorful juicing combinations can encourage higher fluid intake without the need for sugary sodas or artificially flavored drinks.

Detoxification

Juicing is often touted as a natural method for detoxification. The process of extracting juice removes the fiber from fruits and vegetables, allowing for quicker absorption of vitamins, minerals and antioxidants. Foods rich in antioxidants, such as beets, kale and spinach, help support the body in neutralizing harmful free radicals and may support liver health, the organ primarily responsible for detoxification.

Green juices, in particular, have gained acclaim for their detoxifying properties. A blend of greens like kale, spinach and parsley, combined with lemon and ginger, offers a potent mix that may help cleanse the body and support overall wellness. Regular consumption of detoxifying juices can help maintain balanced pH levels and reduce the risks associated with acidity.

Gut Health

Another significant benefit of juicing is its positive impact on gut health. The digestive system relies on a variety of nutrients to function optimally, and juicing can support this by providing key vitamins and minerals essential for digestion. For example, juicing cucumbers and celery yields a refreshing drink packed with the electrolytes necessary to help maintain effective digestive function.

Gut health is further influenced by the presence of probiotics and prebiotics in our diet. While juicing typically removes fiber, it can still be a great way to consume fermented ingredients like kefir or kombucha, which can be easily added to juices for enhanced gut health benefits. Additionally, juices made from fermented vegetables, such as sauerkraut or kimchi juice, introduce beneficial bacteria into the gut, helping to improve digestion and overall gut microbiome balance.

Incorporating juicing into daily routines can provide numerous health benefits, ranging from improved hydration and detoxification to enhanced gut health. Experimenting with combinations and following simple prepping and storage techniques allows individuals to enjoy the wellness journey that juicing offers.

Robert “RobG” Felder, aka the Juice Goat, is a former bartender turned health advocate. As the founder of The Pure Juice & Vegan Food Joint, he has transformed his passion for wellness into a movement dedicated to enhancing the well-being of others. Having transitioned from mixing cocktails to

blending vibrant juices, RobG’s journey is a testament to the power of change and commitment to personal health. His establishment serves not only delicious, nutritious juices and vegan meals, but also as a hub for education and community support. Through workshops, seminars and personal consultations, he empowers individuals to invest in their health. Connect with him by phone at 773-567-8146 or email Info@ThePureJuiceJoint.com. For more information about his mission and offerings, visit ThePureJuiceJoint.com.

Juice Combinations and Benefits

GREEN DETOX JUICE

1 cup kale

1 green apple

1 cucumber

1 lemon, peeled

A small piece of ginger

BENEFITS: This juice combination is rich in antioxidants and vitamin C, making it an excellent option for detoxification and immune support.

CITRUS REFRESHER

2 oranges, peeled

1 grapefruit, peeled

1 lemon, peeled

A handful of mint

BENEFITS: Bursting with flavor, this refreshing citrus blend boosts hydration and provides a wealth of vitamin C, promoting a strong immune system.

CARROT GINGER DELIGHT

4-5 carrots

1 orange, peeled

A small piece of ginger

Tips for Prepping and Storing Juices

1. Use Fresh Ingredients: Selecting fresh, organic produce yields the highest nutritional value. Always wash fruits and vegetables thoroughly before juicing.

2. Pre-Prep Ingredients: Chopping and prepping fruits and vegetables ahead of time can save time when making juices. Store them in airtight containers in the refrigerator to maintain freshness.

3. Juicing Technique: When using a juicer, alternate between softer and harder produce to ensure a well-extracted juice without clogging the machine.

4. Storing Fresh Juice: Freshly made juice is best consumed immediately to ensure the maximum nutrient content; however, if you need to store it, use a glass container with an airtight lid. Fill it almost to the top to minimize air exposure and refrigerate. Consume within 24 to 48 hours.

5. Experimenting With Combinations: Don’t be afraid to get creative. Mix and match different fruits and vegetables to find your favorite combinations. Add in herbs or spices like turmeric or basil for an enhanced flavor and nutritional boost.

BENEFITS: Rich in betacarotene and antioxidants, this juice promotes eye health and provides anti-inflammatory properties.

Data-Driven Wellness

Functional Lab Testing To Personalize a Healthy Lifestyle

by Hannah Tytus

Functional lab testing extends beyond conventional tests to assess body systems such as gut function, hormone balance, nutrient absorption and detoxification. By analyzing a broader range of biomarkers and using wider reference ranges, practitioners can design personalized nutrition, lifestyle and supplement strategies that address the underlying drivers of health.

When applied judiciously, functional testing empowers patients with actionable insights, guiding them toward improved digestion, nutrient utilization, hormonal balance and overall well-being. Dr. Aumatma Simmons, a double board-certified naturopathic doctor and endocrinologist, underscores the importance of collaborating with a professional before undertaking functional lab testing to save time, money and confusion. Not all tests are equally reliable, and an

experienced practitioner can help separate the fluff from the facts.

“I do not like to over-test because of the expense. If an elimination diet brings symptom relief, for example, then less testing and fewer supplements are needed,” states Lorraine Maita, M.D., an internal, integrative and functional medicine specialist at The Feel Good Institute.

Limits of Conventional Lab Work

“Conventional lab testing is designed based on averages, and those averages are not always what’s optimal,” explains Simmons, noting that many conventional reference ranges are broad, encompassing a diverse population without specifying what truly constitutes ideal health. From a functional perspective, she says, lab tests are interpreted

with a focus on optimizing health, rather than merely adhering to the normal range.

According to Maita, another limitation of conventional lab tests is that they solely indicate the presence of nutrients in the bloodstream without providing insight into the body’s actual absorption or utilization of those nutrients. “Just because you’re eating healthy does not mean that food is being digested, absorbed and assimilated. A lot of blocks can happen along the way,” she explains, adding that functional lab testing adds more detail to help clarify what is really going on in the body.

Common Functional Testing

Stool Test for Gut and Immune Function: A stool test examines the presence and absence of microorganisms to gain a better understanding of the gut microbiome within the body. In addition to taking a census of the various beneficial bacteria, this test also assesses the presence or absence of specific digestive enzymes, parasites, worms, yeast or inflammation markers. In Maita’s practice, this test allows her team to provide personalized, precision medical care to address microbiome imbalances and immunological stressors.

Food Sensitivity Testing: These tests are designed to assess the immune system’s reaction to specific foods or food additives. The Mediator Release Test (MRT), used by Simmons, “looks at all of the specific white blood cells in the body and how they respond to a specific food,” she explains. Unlike allergy tests that detect immediate reactions, the MRT identifies delayed immune responses that may cause bloating, fatigue,

headaches, joint pain, skin issues or other chronic symptoms. According to Simmons, the results guide personalized dietary modifications to reduce inflammation and enhance overall wellness.

Maita notes, “Food sensitivity testing is sometimes helpful for people who can’t tell what their trigger foods are by just doing an elimination diet. I like to use the Vibrant Wellness test. It will show them if they’ve made antibodies to food, which suggests how well they might do when they remove those foods.”

Functional Nutrient Test: While conventional testing measures the presence of nutrients in the bloodstream, an intracellular blood test—also known as micronutrient testing or functional nutrient testing—measures nutrient levels within red and white blood cells, thus determining whether nutrients are being properly absorbed and utilized by the body.

HEALTHY HAIR, HAPPY YOU

“A lot of people are taking supplements, but their GI [gastrointestinal system] isn’t absorbing any of it,” Simmons points out, highlighting how functional testing can uncover hidden inefficiencies that standard blood tests and supplementation alone might miss. Citing the trending supplement CoQ10 as an example, she notes that a functional nutrient test may suggest that a patient should take a different form of the supplement for better absorption.

Dried Urine Test for Comprehensive Hormones (DUTCH):

This test provides a comprehensive analysis of adrenal and sex hormone function. Unlike conventional cortisol tests, the DUTCH measures levels four times throughout the day and evaluates cortisol metabolites to explain how the body produces, converts and eliminates cortisol each day.

The DUTCH is also invaluable as a way of mapping the body’s ability to process estrogen. “This is critical because symptoms often attributed to estrogen dominance—such as breast tenderness, irritability, premenstrual syndrome and sub-fertility—are frequently caused, not by excess estrogen itself, but by metabolite buildup or impaired clearance pathways, in which case specialized diindolylmethane (DIM) supplements would be prescribed to support estrogen metabolism,” Simmons explains. “This illustrates why the professional interpretation of DUTCH testing is essential: because it shows whether a hormone imbalance is truly about excess, impaired metabolism or faulty elimination, allowing interventions to be tailored accurately, rather than relying on generalized supplement advice.”

Hannah Tytus is an integrative health coach, former writer at the National Institutes of Health and host of the Root Shock podcast, exploring our understanding of health.

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The Reset We’re Really Craving

Two Intentional Ways to Travel for Detox, Nourishment and Renewal

by Shae Marcus

Detox-supportive travel no longer fits into a single category. Today, it exists along a spectrum—from wellness-forward hotels that weave nourishment and restorative therapies into a flexible stay to guided retreat programs that offer a more structured experience. Both approaches share the same intention: supporting the body through mindful food, therapeutic care and environments designed to restore balance.

The difference lies not in effectiveness, but in how much structure a traveler wants.

The Foundation: Food as Daily Medicine

Whether staying at a wellness-focused hotel or participating in a retreat, food remains the cornerstone of detox-supportive travel. Meals are typically organic, seasonal and minimally processed, designed to ease digestive load while supplying essential nutrients.

Guests often encounter vegetable-forward dishes, mineral-rich broths, fresh juices or gut-supportive meals prepared simply and eaten slowly. Without distraction or excess, food becomes informational—revealing how ingredients affect digestion, energy and mental clarity.

For many travelers, this shift alone brings noticeable changes: less bloating, steadier energy throughout the day and a renewed connection to hunger and fullness cues.

Path One: Wellness-Forward Hotels & Destinations

Flexibility, Autonomy and À La Carte Support: Wellness-forward hotels allow travelers to opt into detox-supportive practices while maintaining the freedom of traditional travel. These properties integrate nourishment and therapeutic care without requiring adherence to a fixed schedule or program.

Guests may choose from spa offerings such as infrared sauna, hydrotherapy, lymphatic drainage, abdominal massage or restorative bodywork, alongside menus designed to support digestion and metabolic balance. Time in nature, quiet spaces and thoughtful design further support nervous system regulation.

This approach appeals to travelers who value

autonomy—those who want wellness woven into their stay, not structured around it.

Regions where this style of travel thrives include:

• Italy and the Mediterranean, where slow meals, daily walking and simple cuisine naturally support digestive health

• Mexico and Costa Rica, offering nature-centered properties with cleansing menus and spa circuits

• North America, particularly California, Arizona and the Northeast, where hotels increasingly incorporate seasonal detox offerings and integrative spa services.

Path Two: Guided Detox & Food-Focused Retreats

Structure, Education and Support: Detox retreats offer a more guided experience. Meals, therapies and daily rhythms are curated within a defined schedule, often led by functional medicine practitioners, naturopaths, integrative nutritionists or traditional healing professionals.

In addition to food and spa therapies, retreats frequently include educational components—such as cooking demonstrations, nutrition talks or lifestyle workshops—designed to deepen understanding and support long-term integration.

For travelers who find clarity and comfort in structure, retreats provide containment, accountability and depth—without requiring ongoing decision-making.

Choosing the Right Path: Neither option is inherently better. The most supportive experience is the one that aligns with a traveler’s personality, health needs and season of life. Some seek flexibility and exploration; others benefit from guidance and defined rhythms. Both paths can lead to meaningful, lasting insight.

In the end, detox-supportive travel isn’t defined by where one stays—but by how intentionally food, rest and care are woven into the journey. When those elements are in place, travel becomes not just restorative, but informative—offering clarity that continues long

after the return home.

Self-care isn’t a luxury—it’s the foundation of a healthy, resilient life. When we choose travel experiences that nourish the body and calm the nervous system, we’re not escaping our lives; we’re learning how to care for ourselves more intentionally within them

Shae Marcus, the founder of The 11:11 Experience, believes intentional pauses and meaningful travel remind us who we are when life slows, offering clarity, connection and space to begin again. For more information, visit The1111Experience.com See ad on page 17.

Stress-Free Fitness

The Role of the Nervous System in Exercise Recovery

by Marlaina Donato

High-intensity interval training (HIIT) can lower the risk of cardiovascular disease and cancer, stabilize blood sugar levels, improve body composition and combat depression, but, during times of stress, it can become counterproductive. Chronic stress triggers a steady release of hormones such as cortisol and epinephrine, keeping the sympathetic nervous system in overdrive.

Hitting the gym too hard or too often when we have too much on our plate disrupts the vagus nerve’s ability to shift gears and bring the body back into balance. This is when we might notice fat storage (particularly around the belly), an increased appetite, fatigue, systemic inflammation and lack of muscle gain.

“If you are working out hard and constantly stressed, you are basically fighting against yourself,” says Stephanie Mansour, a Today

Show fitness contributor who also provides daily motivation on her fitness app, Step It Up With Steph. “During this time, your cortisol levels spike and make it harder for your body to use insulin properly, which slows down fat burning and even breaks down the muscle that you have been working so hard to gain.”

Feeling wired but tired, experiencing mood swings and getting sick more often are signs that it might be time to dial things back and focus more on recovery. To initiate a parasympathetic response— the other branch of the autonomic nervous system that helps the body reset—it might be a good time to consider alternative forms of exercise and a diet rich in nourishing foods. Stanford Lifestyle Medicine recommends moderate cardio exercises such as walking, swimming, cycling or light jogging, along with restorative practices like yoga, breathwork, tai chi and Pilates.

Move To Reset and Rest To Recharge

Cindy Brauer, the founder of Mojo Fitness, in Berwyn, Pennsylvania, advocates for a combination of rhythmic flow exercises, followed by intentional cooldowns to activate the parasympathetic system and strengthen vagal integrity.

“Different movement styles speak different languages to the nervous system,” she explains. “Our HIIT-based dance fitness techniques provide a powerful sympathetic challenge. We use creative, ever-changing movement patterns that intentionally elevate heart rate, engage the lungs and stimulate the brain, helping trigger the release of brain-derived neurotrophic factor (BDNF), a crucial protein that supports brain health, learning and adaptability.”

At the end of each class, Brauer leads participants through a series of extensive stretches, balance exercises and breathing techniques. She emphasizes the importance of consistent routines that strike a balance between predictability and flexibility, enabling the nervous system to feel secure while preserving its capacity for movement.

For nervous system regulation, Mansour recommends a combination of HIIT and yoga or stretching, acknowledging that individual needs may vary at different times. “When balanced, both types of modalities can sustain energy levels throughout the day and facilitate relaxation and unwinding at night, creating a workout system that works best for you.”

In addition to switching up routines, complementary strategies include saunas, cold plunges for vagal tone enhancement and somatic therapies such as myofascial release. Resting without external stimuli like smartphone scrolling can have far-reaching benefits, too. “I encourage my clients to prioritize sleep,” says Mansour. She recommends aiming for seven to nine hours of slumber per night. To enhance sleep quality and counteract stress, she suggests incorporating a few minutes of meditation, outdoor walks or five minutes of stretching every day.

Food Factors

A 2024 study published in the journal Nutrients underscores the pivotal role of nutrition in post-exercise recovery. It emphasizes the significance of consuming adequate nutrients to replenish glycogen stores, repair muscle tissue, lower inflammation and bolster the immune system. Supporting a healthy microbiome by eating prebiotic-rich

foods like oats, apples and flaxseeds can enhance nutrient absorption and aid recovery, especially after exercise. Anti-inflammatory foods rich in healthy fats, including walnuts, eggs, omega-3-rich fish and avocados, will help balance the nervous system.

Brauer highlights the importance of consuming healthy carbs, which support the production of serotonin, a neurotransmitter and hormone that regulates happiness and calmness. Her other recommendations include staying hydrated, getting enough minerals (particularly magnesium and potassium) and practicing mindfulness. “Slowing down at mealtime, chewing fully and eating without constant distractions sends a powerful signal to the vagus nerve that it’s safe to rest and digest,” she adds.

Mansour’s go-to recovery foods include salmon and colorful fruits and veggies that are naturally packed with vitamins and

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antioxidants. She also reminds us to maintain stable blood sugar levels by eating protein every few hours to prevent sugar cravings or other uncomfortable symptoms of low or high sugar such as fatigue, dizziness, irritability, headaches and weakness.

Marlaina Donato is an author, artist and musician.Connect at WildflowersAndWoodSmoke.com

ENERGY & HEALING ARTS NETWORK 2026

NATURAL AWAKENINGS CHICAGO

Connect, share and grow with Natural Awakenings Chicago’s Energy & Healing Arts Network (EHAN) — a dedicated monthly section designed for local practitioners and businesses to spotlight offerings, connect with our readers and foster meaningful connections.

Energy Healing

HARMONIC EGG-NAPERVILLE

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METAMORPHIC RISE, LLC

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Natural-born energy healer.  Physical, mental & spiritual healing. Energy balancing. 830 S. Buffalo Grove Rd, #113, Buffalo Grove 847-275-7439

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THE AGAPE HOUSE

Reiki, Intuitive Readings Reiki Shares, Sound Bath Meditations   603 Geneva Rd, St. Charles 416 E. Roosevelt Rd, #107, Wheaton 630-294-5225

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THE CHAKRA SHOPPE CLASSES & HEALINGS

Chakra Analysis & Healing, Reiki, Sound Healing, Crystal Healing, Guided Imagery, Core Belief Sessions. 5034 N. Lincoln Ave., Chicago 773-271-3054

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Calendar of Events

Women’s History Month

Sunday, March 1

Move Your Energy & Upgrade Your Emotions – 2-3:30pm. In this transformative workshop presented by Claudia Braun, learn how to combine the power of essential oils with the proven effectiveness of Emotional Freedom Technique, known as tapping. $45. The Edgar Cayce Holistic Center, 259 E Central Rd, Des Plaines. 847-299-6535. HolisticCenterChicago.com

Monday, March 2

Purim begins at sundown (Judaism)

All About Rain Gardening – 6:30-8:30pm. Bill Karges will explain how to create a properly functioning rain garden, choose and prepare the site, select appropriate plants and conduct the ongoing maintenance to care for the garden. Darien Garden Club’s General Meeting. Free. St John Lutheran Church, 7214 S Cass Ave, Darien. DarienGardenClub.com

Tuesday, March 3

Full Moon - Worm Moon, Goose Moon Holi begins at sundown (Hinduism) Lantern Festival (Buddhism)

World Wildlife Day

Birds in the Garden: Creating and Enjoying a Bird Oasis – 7-8pm. Online & in-person. University of Illinois Extension, 100 U.S. Hwy 45, Grayslake. Register: Tinyurl.com/363p246c

Wednesday, March 4

Green Drinks McHenry County –5-7pm. 1st Wed. Duke’s Alehouse & Kitchen, 110 N Main St, Crystal Lake. GreenDrinks.org/IL/Crystal%20Lake

Men’s Yoga for Better Health – 6-7:15pm. Yoga for men, all levels welcome. Explore increased flexibility and movement, reduced stress, improved breathing, find your calm and your center. Mats provided. $20. Chicago Male Clinic, 4801 W Peterson Ave, Ste 506, Chicago. RSVP: 773-414-9900. ChicagoMaleClinic.com

Sustainable End-of-Life Options – 6:308:30pm. An interactive info session, where we will be eating ice cream and chatting about a universal topic: death. Includes firsthand accounts from people who have chosen sustainable end-of-life options for both human and pet family members. Free. Bartleby’s Ice Cream, 1943 W Byron St, Chicago. Register: GoGreenIllinois.org

Thursday, March 5

Layers of Dementia – 12-1pm. 1st Thurs. Many of us have been touched by the effects of dementia. Layers of Dementia was created to offer the opportunity for people to come together and share their experiences, support one another and learn. We are offering 5 Informational Zoom meetings with guest speakers, 3 Support and Share Zoom meetings to create connections, and 2 in-person gatherings at Soulful Prairies. Come to all or any of the offerings that resonate with you. Free. 847-366-6743. SoulfulPrairies.com

Women of Natural History – 6:307:30pm. Join our guest speaker Kim White as she introduces the women who have made significant observations that have changed our understanding of the natural world. Free. Hidden Oaks Preserve, 475 Trout Farm Rd, Bolingbrook. Register by Mar 4: 815-722-4121 or ReconnectWithNature.org

Sound Bath – 7-8pm. Join Frances Murphy, certified sound healer, for a guided sound bath where you will hear and feel the sounds and vibrations of crystal singing bowls, crystal singing pyramid, chimes and other sound instruments. $25. The Edgar Cayce Holistic Center, 259 E Central Rd, Des Plaines. 847-299-6535. HolisticCenterChicago.com

Friday, March 6

See NAChicago.com for latest events.

Saturday, March 7

Spring Gardening Inspiration: Wild and Wonderful Gardening – 8am-2pm. Includes gardening tips and techniques for creating enchanting outdoor sanctuaries, a provided lunch and a raffle featuring creative gift baskets. Offers a strong lineup of speakers and is open to gardeners of all experience levels. Chuck’s Southern Comforts Café & Chateau Orleans Banquets, 8025 S Cass Ave, Darien. DarienGardenClub.com

Sustainable Fruit Tree Care: From the Ground to the Crown – 8am-4pm. Led by ISA Certified Arborist, Zach Engelking, featuring a blend of classroom learning and outdoor hands-on training, including establishing a small-scale home orchard, choosing trees and site selection, control methods for pests and disease, multi-faceted tree care and pruning techniques. $75. MA Center Chicago, 41W501 Keslinger Rd, Elburn. Register by Mar 1: Tinyurl.com/yc5zed3f

Trail Club: March at Lake Renwick –9-10am. Each month meet at a different preserve for a brisk weekly walk to promote fitness and community. Join other walkers to beat the winter blues and embrace the beauty of the season. Free. Lake Renwick Preserve, Turtle Lake Access, Plainfield. 815-727-8700. ReconnectWithNature.org

Align & Awaken: Reiki Healing + Personalized Wellness Scan – 9am-1pm. Align, restore and gain clarity in this deeply nurturing 1-hr healing experience. Receive: 30 mins of reiki healing offered by Tina Santana and a 30-min Personalized Intuitive Wellness Scan provided by Kristen Rosenberg. $45. The Agape House, 416 E Roosevelt Rd, Ste 107, Wheaton. 630-294-5225. TheAgapeHouseHealing.com

Walk & Talk: Women in Conservation –10am. For the curious mind who wants to know more about the Forest Preserves and natural areas. Led at a slower pace with frequent stopping and interpretation. Free. LaBagh Woods, N Cicero Ave, north of W Foster Ave, Chicago. 773-758-8899. FPDCC.com

SAVE THE DATE

Body Mind Spirit Expo Weekend Mar 17-8 10am-7pm, Sat; 10am-6pm, Sun

Explore some of the nation’s finest psychics and mediums and the best in alternative and natural health, wellness tools, products and resources, expand their insights and take in learning sessions and presentations featuring psychics, experts and holistic practitioners at the top of their fields. $14.

Midwest Conference Center 401 W Lake St, Chicago (Northlake) BMSE.net

Mammal Madness – 1-3pm. Includes two, 1-hr., live animal presentations by Big Run Wolf Ranch (11am & 1pm). Enjoy s’mores, face-painting and mammal-themed activities that are fun for the whole family. Karnoski’s Gourmet Food Truck available for lunch. Free. Four Rivers Environmental Education Center, 25055 W Walnut Ln, Channahon. 815-722-9470. ReconnectWithNature.org

Crystal Talk: Abundance, Manifestation, Good Fortune – 2-3:30pm. With Janel, crystal consultant and lightworker. March is the Irish lucky Leprechaun month and its theme covers how you can bring abundance into your life. The focus is on changing fear into abundance, manifestation and good fortune. $20. The Edgar Cayce Holistic Center, 259 E Central Rd, Des Plaines. 847-299-6535. HolisticCenterChicago.com.

Sunday, March 8

Int’l Women’s Day

Daylight Savings Time Begins

Usui Reiki III: Advanced Reiki Training & Master Certification – Sundays, Mar 8-29. 10am-12pm. A deeply transformative experience designed for dedicated practitioners who are ready to strengthen their connection to Universal Life Force energy and elevate their personal healing practice. Each class includes guided meditation, energy work and self-reflection within a supportive, high-vibrational environment. $400. The Agape House, 416 E Roosevelt Rd, Ste 107, Wheaton. 630-294-5225. TheAgapeHouseHealing.com.

Feed Your Soul Gestalt Group – 2-4:30pm. 2nd Sun thru Nov 8. Share joys and disappointments in a safe environment without judgment. As the horses support you through the process, participants experience the life changing, deep healing of Gestalt therapy. $55. Soulful Prairies, 4706 Alden Rd, Woodstock. 847-366-6743. SoulfulPrairies.com

Monday, March 9

Reiki Level 1 – 10am-5pm. Get attuned to reiki which enables you to become a channel for this healing energy. Also start a 21-day energetic cleanse that moves through your chakras cleaning and releasing bound energy (including stuck emotions and behavioral patterns). 6 CEs, $180. Zen Shiatsu Chicago, 818 Lake St, Evanston. 847-864-1130. ZenShiatsuChicago.edu

Tuesday, March 10

Go Green Illinois Meeting – 1-3pm. Topic TBD. More info: GoGreenIllinois.org

SAVE THE DATE

Cooking for Your Health: Nutrition Tasting Experience (Saladmaster) 6pm

An educational nutrition class led by Ewa and Sebastian, focused on showing how to prepare healthier meals using the Saladmaster cooking system. Live cooking class and 4-course tasting experience. $25.

Health Clarified 2165 A Shermer Rd, Northbrook 224-344-8668

HealthClarifiedNow.com

Green Drinks Libertyville  – 7:309:30pm. 2nd Tues every other month. Gatherings for those who share an interest in the environment, sustainability and our community. Pizzeria DeVille, 404 N Milwaukee Ave, Libertyville. Facebook.com/greendrinkslibertyville

Wednesday, March 11

Men’s Yoga for Better Health – 6-7:15pm. See Mar 4 listing. Chicago Male Clinic, 4801 W Peterson Ave, Ste 506, Chicago. RSVP: 773-414-9900. ChicagoMaleClinic.com

MenLiving: Where Men Find Connection and Support – 6:30pm. 2nd Wed. With Dan Bulf. Provides in-person spaces for men to craft healthier, more fulfilling lives. Free. Heaven Meets Earth, 2746 Central St, Evanston. Tinyurl.com/MenLiving2026

Women’s Wellness Workshop – 6:30-8pm. An energizing evening of mindful movement, discovery and connection. Dr. Rachel, Physical Therapist and certified Pilates instructor, will guide attendees in finding the inner core, which includes the pelvic floor. Learn about common women’s health issues and how the deep core works together. $40. The Pilates PT, 1113 S Milwaukee Ave, Ste 203, Libertyville. CrunchyCulture.com

Thursday, March 12

See NAChicago.com for latest events.

Friday, March 13

See NAChicago.com for latest events.

Saturday, March 14

Int’l Day of Action for Rivers

SAVE THE DATE

March Madness Pop-In: Performance Edition 9am-1pm

Join Health Clarified for complimentary posture and foot scans plus 50% off SoftWave Therapy, Red Light Therapy, Infrared Sauna, EWOT, HBOT and Lymphatic Enhancement Therapy (LET). If you’re training for a marathon, gearing up for golf season, or simply looking to improve performance and recovery, this event is for you.

Health Clarified 2165A Shermer Rd, Northbrook 224-355-2055

HealthClarifiedNow.com

Trail Club: March at Lake Renwick –9-10am. See Mar 7 listing. Lake Renwick Preserve, Turtle Lake Access, Plainfield. 815727-8700. ReconnectWithNature.org

Maple Syrup Magic – 10am-2pm. Dropin to learn the process of making maple syrup. Find maple trees tapped on site and even try some real maple syrup. Free. Plum Creek Nature Center, 27064 S Dutton Rd, Beecher. 708-946-2216. ReconnectWithNature.org

SAVE THE DATE

Wellness Trends’ Targi Zdrowego Stylu Zycia Weekend

Mar 14-15 | 10am-5pm Expo features lectures, hands-on workshops, and the latest trends in natural health, holistic therapies and sustainable living. Imli Conference Center at Wyndham Garden 1725 E Algonquin Rd, Schaumburg 773-339-2928

Facebook.com/TargiZdrowia2022

Mercado de Intercambio: Mes de la Mujer – 10am-2pm. Join us for a celebration honoring women. Southside Social, 4432 S Ashland Ave, Chicago. PlantChicago.org

We the Native People – 1-2pm. Meet Illinois Humanities Road Scholar Kim Sigafus, an award-winning Ojibwa author and speaker. Have the chance to learn music, drum, sing and play other Native American instruments. Traditional native foods will be discussed, and more. Free. Isle a la Cache Museum, 501 E Romeo Rd, Romeoville. Register by Mar 12: 815-722-9301 or ReconnectWithNature.org

Quantum Frequency Healing – 2-5pm. Eve Muir-Wilson works in the Quantum field using intuitively channeled, high dimensional frequencies such as light and sound frequencies, Lemurian light language and light codes, and more. Includes setting intentions, guided meditation and energy healing. $45/30 mins. The Edgar Cayce Holistic Center, 259 E Central Rd, Des Plaines. 847-299-6535. HolisticCenterChicago.com

Sunday, March 15

World Consumer Rights Day

Monday, March 16

See NAChicago.com for latest events.

Tuesday, March 17

St. Patrick’s Day

Wednesday, March 18

Global Recycling Day

New Moon - Moon of Buds on Trees Ramadan ends (Islam)

Men’s Yoga for Better Health – 6-7:15pm. See Mar 4 listing. Chicago Male Clinic, 4801 W Peterson Ave, Ste 506, Chicago. RSVP: 773-414-9900. ChicagoMaleClinic.com

Healthy People, Healthy Planet: Experimental Evidence for Policy and Behavior Transformation – 6:30-7:30pm. Explore the role that basic research on the health benefits of nature to humans can play in evoking individual behavior and social-political change needed to enhance humans’ commitment to maintaining the health of our planet. Free. Zoom. GoGreenIllinois.org Spring

is nature’s way of saying, “Let’s party!”

—Robin Williams

Thursday, March 19

Spring Equinox Parasite Cleanse Preparation – A structured program designed to support digestive health and gentle detoxification. Timed to align with April’s full moon on April 1, the official cleanse begins that day, with a preparation phase starting on Mar 19 to help participants ease into the process. Features Zuma Nutrition’s Para-Clear Parasite Cleanse and Protocol, paired with colon hydrotherapy to support elimination and overall balance. Midwest Cleanse, 5962 N Lincoln Ave, Chicago. 773-728-6800. MidwestCleanse.com

Stress-Reduction Hour: Acupuncture + Reiki – 5-6:30pm. 3rd Thur. Curious about acupuncture and/or reiki? We invite you to join us for this informational and experiential event. Discover for yourself the deep relaxation that is possible with these modalities. $10 suggested donation. Calandra Center for Health and Wellness, 830 E Higgins Rd, Unit 116, Schaumburg. 312-796-3965. CalandraAcupuncture.com

History of Chocolate – 6-7:30pm. Explore the history and natural history of the cacao pod. After the presentation, indulge in a tasting experience featuring chocolate from bean to bar, along with historic cocoa recipes. Free. Isle a la Cache Museum, 501 E Romeo Rd, Romeoville. Register by Mar 17: 815-722-9301 or ReconnectWithNature.org.

Feed Your Soul Gestalt Group – 7-9:30pm. 3rd Thurs. Share joys and disappointments in a safe environment without judgment. As the horses support you through the process, participants experience the life changing, deep healing of Gestalt therapy. $55. Soulful Prairies, 4706 Alden Rd, Woodstock. 847-366-6743. SoulfulPrairies.com

Friday, March 20

Eid Ul-Fitr (Islam)

Spring Equinox

World Sparrow Day

Spring Equinox Sunrise Hike – 6:308am. Join a naturalist for an easygoing, early-morning hike filled with folklore, nature observations and quiet wonder. Free. Monee Reservoir, 27341 S Ridgeland Ave, Monee. Register by Mar 18: 708-946-2216 or ReconnectWithNature.org

Sonic Fusion Meditation – 6:30-8pm. With Andre and Barb Peraza. A sacred sound experience designed to help you realign your energy, deepen your intuition and reconnect with your Inner Light. Through a fusion of crystal singing bowls, gongs drums, and harmonic instruments, Andre and Barb create a multidimensional soundscape that supports energetic healing and spiritual awakening. $45. The Edgar Cayce Holistic Center, 259 E Central Rd, Des Plaines. 847-299-6535. HolisticCenterChicago.com

Saturday, March 21

Int’l Day of Forests

World Poetry Day

World Wood Day

SAVE THE DATE

IAM-35 Meditation Retreat Mar 21-22

Rediscover stillness at this inspiring and transformative retreat. A powerful way to reconnect with one’s center and thereby experience true joy and peace in life. It consists of gentle yoga poses and seated meditation and incorporates movement, breath, sound, and visualization. Free: Register by March 19. MA Center Chicago 41W501 Keslinger Rd, Elburn Tinyurl.com/47huw3dz

Traditional Japanese Shoden Reiki Level 1 – 8:30am-5:30pm. Whether you are new to reiki, or already certified in other reiki styles, this lineage of Japanese Reiki helps you on a path to self-discovery. Gain an understanding of bio-field energy, principles of reiki, the basic practices for healing self and others, and meditations for daily practice. $300 by Mar 7; $375 by Mar 15. Calandra Center for Health and Wellness, 830 E Higgins Rd, Unit 116, Schaumburg. 312-796-3965. CalandraAcupuncture.com

Craniosacral Therapy Essentials – Matr 21-22. 9am-4pm. A form of gentle bodywork which grew out of cranial osteopathy and osteopathic medicine. Learn essential ways to perceive the body’s intrinsic movement dynamics, rhythms and pulsations. Through this perceptual process, practitioners can assist both the expression of the inherent health of the system and the resolution of its inertial forces (restrictions) and patterns. 12 CEs. $300. Zen Shiatsu Chicago, 818 Lake St, Evanston. 847-864-1130. ZenShiatsuChicago.edu

Woodland Witches: Fire Edition – 1-3pm. Embrace your feral forest girl era by learning how to build a fire structure and burning it to the ground. Free. Goodenow Grove Campground, Crete. Register by Mar 19: 708-946-2216 or ReconnectWithNature.org

Astral Energy Readings – 2-5pm. With Richard and Cheryl Popp, professional clairvoyants. While you are lying on a massage table, they will be going into a semisleep trance and scanning your body and energy systems looking for, and helping clear, stuck and charged energy. $90/30 mins. The Edgar Cayce Holistic Center, 259 E Central Rd, Des Plaines. 847-299-6535. HolisticCenterChicago.com

—Terri Guillemets

Sunday, March 22

World Water Day

Where the Wildflowers Are – 9:30-11am. Join a naturalist for a hike to find wildflowers and hear stories of how these beauties were named, their uses through time and other lore and legends. Free. Raccoon Grove Nature Preserve, 5851 W Pauling Rd, Monee. Register by Mar 20: 815-722-4121 or ReconnectWithNature.org

Monday, March 23

See NAChicago.com for latest events.

Tuesday, March 24

Tapping Into Healing: An EFT Training for Beginners – 7-8:30pm. Emotional Freedom Techniques, also known as tapping, is a simple yet powerful method that combines acupressure with mindful affirmation to release emotional blocks and promote healing in the body and mind. $50. The Agape House, 416 E Roosevelt Rd, Ste 107, Wheaton. 630-294-5225. TheAgapeHouseHealing.com

Wednesday, March 25

Herb Gardening for Kids – 6-7pm. Learn all about herbs with an educator from The Conservation Foundation. Then create your own recycled mini-herb garden to take home. Free. Woodridge Public Library, Mahlke Rm, 3 Plaza Dr, Woodridge. DarienGardenClub.com

Men’s Yoga for Better Health – 6-7:15pm. See Mar 4 listing. Chicago Male Clinic, 4801 W Peterson Ave, Ste 506, Chicago. RSVP: 773-414-9900. ChicagoMaleClinic.com

Thursday, March 26

See NAChicago.com for latest events.

Friday, March 27

Cupping Part One – 10am-5pm. Cupping creates a vacuum to draw out stagnation and toxins and mobilizes the blood, qi and lymph. Learn a variety of cupping techniques addressing the common cold, muscle aches and pains, digestive disorders and irregular menstruation, etc. 6 CEs. $180. Zen Shiatsu Chicago, 818 Lake St, Evanston. 847-864-1130. ZenShiatsuChicago.edu

Marvelous March Hike – 2-3pm. In rain, snow or shine, join a naturalist to experience the unpredictability of a forest in March. Free. Hammel Woods, Crumby Recreation Area, Rte 59 Access, Shorewood. Register by Mar 25: 815-722-9470 or ReconnectWithNature.org

Saturday, March 28

Trail Club: March at Lake Renwick –9-10am. See Mar 7 listing. Lake Renwick Preserve, Turtle Lake Access, Plainfield. 815-727-8700. ReconnectWithNature.org

Women in the Woods Hike – 9-11am. Join a naturalist on this hike celebrating women’s role in nature. Along the trail, learn about the historical women who have quite literally paved the way. Discover the women blazing their own trails today and explore the paths chosen by the women of the future. Free. Four Rivers Environmental Education Center, 25055 W Walnut Ln, Channahon. Register by Mar 27: 815-722-9470 or ReconnectWithNature.org

Body & Soul Recharge: A Massage & Reiki Healing Experience – 9am-1pm. A unique wellness event designed to harmonize your body, mind and spirit through the combined power of massage therapy and reiki energy healing. Tina Santana, RMT of The Agape House, and Becky Page, LMT of Becky’s Healing Touch and Sound, are pleased to provide 30-min back-toback sessions (1 hr total) of massage and reiki. $110. The Agape House, 416 E Roosevelt Rd, Ste 107, Wheaton. 630-294-5225. TheAgapeHouseHealing.com

Intuitive Readings – 2-5pm. Bobbi Williams’ intuitive readings speak to your soul’s journey to provide guidance and understanding. She opens portals for communication from loved ones in Spirit (mediumship reading), and provides spiritual guidance on the Earth plane (psychic reading). Bobbi will access Akashic Records for greater clarity and support on your soul’s journey. $45/30 mins. The Edgar Cayce Holistic Center, 259 E Central Rd, Des Plaines. 847-299-6535. HolisticCenterChicago.com

Star Stories Hike – 8-9:30pm. Hike a glowing trail to explore the characters of constellations and learn how different cultures shine in the night sky. Free. Plum Creek Nature Center, 27064 S Dutton Rd, Beecher. Register by Mar 26: 708-946-2216 or ReconnectWithNature.org

Sunday, March 29

Palm Sunday (Christianity)

Adult Lecture Series: Zero-Waste Heroes – 6-7:30pm. Learn how your everyday choices can, and do, make a big impact. Small changes can make you a zero-waste hero. Free. Hidden Oaks Preserve, 475 Trout Farm Rd, Bolingbrook. Register by Mar 28: 815-722-4121 or ReconnectWithNature.org.

Monday, March 30

Relax & Restore: Guided Meditation + Reiki Healing Session – 7-8pm. Give yourself the gift of deep rest and energetic renewal. Join us for a soothing group experience designed to calm your mind, ease tension and help your whole system reset. March Theme: Seeds of Renewal. As the seasons begin to shift, March invites us to gently awaken, release what no longer serves, and plant seeds for renewed energy, growth, and possibility. With Tina Santana and Kristen Rosenberg. $35. The Agape House, 416 E Roosevelt Rd, Ste 107, Wheaton. 630-294-5225. TheAgapeHouseHealing.com

Tuesday, March 31

Beginning Zen Shiatsu – Tuesdays, Mar 31June 2. 10am-1pm. Learn how to give a basic 1-hr shiatsu treatment that you can share with friends and family. Course is a standalone offering and is also the first 30 hrs of our complete shiatsu certification programs. $500 plus textbook. Zen Shiatsu Chicago, 818 Lake St, Evanston. 847-864-1130. ZenShiatsuChicago.edu

Plan Ahead

Saturday, April 4

Reiki Play Day – 9-11am. Introduces traditional Japanese reiki practices to those that may never have tried them. All levels of experience and lineage welcome. Unlike at a reiki share, there is no hands-on healing among participants. $20 suggested donation. Calandra Center for Health and Wellness, 830 E Higgins Rd, Unit 116, Schaumburg. Registration required: 312-796-3965 or CalandraAcupuncture.com.

Wednesday, April 8

Compost! Feed the Soil that Feeds Us – 6-7:30pm. Learn about the wonders of compost. Merleanne Rampale, from SWALCO, a long-time gardener and composter herself, will share information on the various types of composting, share some fun facts on composting in general, and talk about the many benefits and impact it has on our soil and environment. Free. Zoom. Register: Tinyurl.com/GardenSeries2026

Saturday, April 11

Home and Gnome Fest – 10am-2pm. Explore handcrafted food and beverages; shop local vendors; and participate in expert-led workshops on topics such as coffee brewing, home fermentation and spring gardening. Also includes guided mindfulness and movement sessions; a friendly sourdough bake-off for home bakers; a community seed swap and more. Frunchroom Collective, 1193 S Milwaukee Ave, Libertyville. CrunchyCulture.com

Sunday, April 12

SAVE THE DATE

Sol y Luna Immersion: A Costa Rica Retreat – Apr 12-19 Ash & Willow 610 Devon Ave, Park Ridge 847-696-7560 AshWillowSalon.com/thenest

Saturday, April 18

SAVE THE DATE

Exploring the Science of Consciousness, Mystical Experiences and Psi Phenomena 9am-6pm

Join in-person or online for a deep dive into the nature and implications of mystical and psi phenomena, including psilocybin-facilitated states, near-death and out-of-body experiences and children’s past-life memories. $80/online, $110/in-person.

Theosophical Society 1926 N Main St, Wheaton Theosophical.org/psi

Saturday, April 25

SAVE THE DATE

Wellness, Body, Mind & Spirit Expo Apr 25-26 | 10am-5pm

Celebrate wellness at Southeastern Wisconsin’s premier holistic health expo. A dynamic event featuring the latest in alternative and holistic health. Discover doctors, providers, coaches, psychics, astrologers, artists and more. Booths available.

Holiday Inn River Front Milwaukee 4700 N Port Washington Rd Milwaukee WellnessBodyMindSpirit.com

Sunday, May 3

SAVE THE DATE

Holistic Health Fair 10am-4pm

Explore holistic health and metaphysical topics, local natural health practitioners and service providers, energy workers, makers of natural products and a wide range of products and services. $5/online advance; $25/keynote includes admission, advanced sales only. Chicago Marriott Naperville 1801 N Naper Blvd, Naperville HolisticHealthFair.org

Friday, May 22

SAVE THE DATE

Midwest Women’s Herbal Conference Weekend – May 22-24

This spring, join us for a nourishing gathering of the feminine with acclaimed herbalists and speakers, pre-conference immersions, incredible workshops, plant walks, and topics including holistic immune support, storytelling, herbal traditions from around the world, wise woman ways and much more.

Camp Helen Brachman, Almond, WI MidwestWomensHerbal.com

Sunday, October 11

SAVE THE DATE

Vaishno Devi/Shakti Peetham Pilgrimage – Oct 11-20

A 10-day small-group experience for those drawn to sacred travel, devotion and inner transformation. Traveling from Delhi to Katra, visit several revered temples along the route and receive darshan, culminating in the powerful pilgrimage to the Vaishno Devi. $3,900. For more info, call Casey: 484-509-5073 x 1 or KulaKamalaFoundation.org

SEED SWAPS

Saturday, March 7

Extension Master Gardener

Seed Expo at CLC – 10am-2pm College of Lake County 19351 W Washington St, Grayslake Facebook.com/events/153430216779839

Sunday, March 8

DGC/IPPL

Seed & Houseplant Exchange

1:30-3:30pm

Indian Prairie Public Library, Keshav Sanghani Meeting Room, 2nd Fl, 401 Plainfield Rd, Darien DarienGardenClub.com

Ongoing Events

Daily

1:1 Private Yoga Tune Up Instruction –Roll Model Method, Mental Performance and Functional Movement Screening. Virtual or In-Person (Wheaton or Chicago). JulieMackey.com.

Chicago Park District Flower Shows –Thru May 10. The Lincoln Park Conservatory will host Jewels of Spring, while the flower display at the Garfield Park Conservatory is Showers of Flowers. Each conservatory offers a unique interpretation of the spring. Lincoln Park Conservatory, 2391 N Stockton Dr, Chicago; Garfield Park Conservatory, 300 N Central Park Ave, Chicago. ChicagoParkDistrict.com/conservatoryflower-shows.

Wild Onion Market Co-op – 8am-8:30pm. Offering fresh, local and sustainably sourced food 7 days a week. Wild Onion Market, 7007 N Clark St, Chicago. WildOnionMarket.com

Healing Music Sessions – 1-6pm, Sat/Sun; 9am-6pm, Mon-Thurs. Life Rhythms helps those in assisted living homes, memory loss facilities and private residences participate in making and sharing music on an individual and group level 7 days a week. The 1-hr sessions, inclusive of all instruments, improve hand-eye coordination, stimulate cognitive abilities and promote wellness. LifeRhythmsInc.com

Naturally Purifying and Supercharging Your Body Podcast – 7-7:45pm. Matthew Hazen is the owner of Human Consciousness Support, a company that produces a unique nutraceutical product called MasterPeace. Free. BuzzSprout.com/1206776/14236700

Sunday

Chicago Meditation Center of Self-Realization Fellowship Services – 9am, Energization Exercises; Kirtan held the 4th Sun, 9-10:40am; 9:30-10:40am, Yoga Meditation; 11am-12pm, Reading Service. 946 N Harlem Ave, River Forest. 708-366-0140. ChicagoMeditationCenter.org

Revive and Restore – 10am. With Dan Bulf. Burn Boot Camp Evanston, 9412 Skokie Blvd, Skokie. Tinyurl.com/y9avumwf

Kundalini Yoga & Meditation – 10-11:30am. Join us for weekly Kundalini Yoga classes to work your body, relieve your mind and uplift your spirit. Schedule: Mon & Wed, 9:30am; Sat: 6pm; Sun: 10am & 4:30pm. All levels. $21. Inspire Yoga & Wellness Center, 1100 Nerge Rd, Ste 208, Elk Grove Village. 312-593-4366. InspireYogaWellness.com

Rocio Sagrado at the Farmers Market+ at the Dole – Thru Apr 27. 10am-2pm. Truly handmade, 100% pure skincare, balms, deodorants, soaps, aromatherapeutic fragrances and roll-ons, and insect repellent made with plants and flowers from our garden. Farmers Market+ at the Dole Mansion, 400 Country Club Rd, Crystal. FarmersMarketAtTheDole.org

Musical Brunch – 11am-2pm. Also Sat. Featuring local talents. Madame Zuzu’s, 1876 1st St, Highland Park. Details: LifeRhythmsInc.com

5Rthyms Ecstatic Dance – 1-2:30pm. With Clay Henley. A dynamic practice to both workout and meditate in the same breath. Class pass or $30/drop-in. Heaven Meets Earth, 2746 Central St, Evanston. 847-475-1500. HeavenMeetsEarthYoga.com

Hot Power – 3pm. With Dan Bulf. CorePower Yoga Winnetka, 850 Green Bay Rd, Winnetka. Tinyurl.com/zrx62jbd

Live Music at The Fat Shallot – 3-6pm. $10 suggested donation. The Fat Shallot, 2902 Central St, Evanston. LifeRhythmsInc.com

C1 Foundations – 4:30pm. With Dan Bulf. CorePower Yoga Winnetka, 850 Green Bay Rd, Winnetka. Tinyurl.com/zrx62jbd

Monday

Healing Touch Sessions – Also Wed. With Tara. Ash & Willow, 610 Devon Ave, Park Ridge. 847-696-7560. AshWillowSalon.com/thenest

Open-Level Yoga – 7:30-9pm. With Agnieszka Poniedzialki. In Polish and English. $20. Northshore Healing Centre, 6185 N Canfield Ave, Chicago. 847-588-0370. NSHealing.com

ONLINE: Ascension Tribe Weekly Monday Night Energy TuneUp – 8pm. Zoom. Register for free: TryAscensionTribe.com.

Tuesday

Rocio Sagrado at the Woodstock Farmers Market – 8am-1pm. Truly handmade, 100% pure skincare, balms, deodorants, soaps, aromatherpeutic fragrances and roll-ons, and insect repellent made with plants and flowers from our garden. Woodstock Farmers Market, 112 S Benton St, Woodstock. WoodstockFarmersMarket.org

Cultivating Guts Podcast: New Episode Release – 9am. Tiffany Hinton’s podcast where we discuss gardening, homesteading, gut health, following our intuition, herbalism and functional medicine to create a life of joy and beauty. Listen on Spotify, YouTube and iTunes. Free. Tinyurl.com/CultivatingG

Tummy Whisperer Podcast – 1:30pm. With Renee Barasch. Listeners can hear her speak live on Apple, Spotify and Facebook, or listen to the podcast at any time. Episode 1, “The Importance of Gut Health: Exploring the World of Digestive Wellness,” is available for 24/7 streaming. For more info: 847-207-2034 or DigestiveHealthSolutions.com

Mobility and Mental Performance for Athletes  – 5pm. Also Thurs. With Julie Mackey. Major Sports Performance, 929 W Liberty Dr, Wheaton. Register: MajorSportsIL.com/recovery

Dinner With the Doctors: Health Classes – 6:30-7:30pm. 2nd & 4th Tues. New to our practice and wanting to see if we are the right fit? Returning patient wanting to understand more deeply what you’ve been experiencing? Enjoy demonstrations and time for Q+A with the docs to learn and experience how they work. Free dinner provided; RSVP required in order for food to be prepared. Free. Be Optimal Holistic Health Center, 5225 Old Orchard Rd, Ste 31, Skokie. 847-486-8000. BeOptimal.com

Group Silent Meditation – 6:30-7:30pm & 7:35-8:35pm. Silent group meditation in a quiet, secular space that welcomes all walks of life. The center is our labor of love and your presence is deeply appreciated as we share an hour of silence together. Optional donation. Camino Wellness Center, 401 S Milwaukee Ave, Ste 230, Wheeling. 224-300-0499. CaminoWellnessCenter.com

Community Meditation – 7-8pm. Doors close at 7:05pm. Different topics each week. Facilitator changes weekly. Walk-ins welcome. Love donation. Sacred Ground, 160 W Campbell St, Arlington Heights. 847-749-3922. ShopSacredGround.com

Monthly Women’s Circle – 7:30-9pm. 1st Tues. A monthly gathering to celebrate the Sacred Feminine, to unite in sisterhood and community. We create a safe circle of compassion, healing and joy. Where we open our hearts to life and one another, share anything that needs to be shared, provide generous listening to our sisters, meditate, sing, dance, and create community and friendships. Free; graciously accepting donations. RSVP preferred but not required. Northshore Healing Centre, 6185 N Canfield Ave, Chicago. 847-430-3115. nshealing.com

Wednesday

Farm on Ogden Market – 11am-5pm. WedSat. Indoor year-round market. 3555 W Ogden Ave, Chicago. ChicagoBotanic.org/ UrbanAgriculture/farm_on_ogden

Men’s Yoga for Better Health – 6-7:15pm. Yoga for men, all levels welcome. Explore increased flexibility and movement, reduced stress, improved breathing, find your calm and your center. Mats provided. $20. Chicago Male Clinic, 4801 W Peterson Ave, Ste 506, Chicago. RSVP: 773-414-9900. ChicagoMaleClinic.com

Open Level Yoga – 7-8:15pm. With Gosia. $22. Northshore Healing Centre, 6185 N Canfield Ave, Chicago. 847-588-0370. NSHealing.com.

Thursday

What Do You Like to Eat? – 8am-5pm. Persons who live in Chicagoland, ages 20 - 79 years who can be counted as members of 13 cultural communities, are asked to meet with a researcher for both a 1-to1 interview and a survey on what they like to eat. The researcher will meet you in your community. Total time will not exceed one hour. Free. For details, Carey: PayneWellnessCenter.abmp.com

Shiatsu Student Clinic – 9:30 & 10am. At our popular Advanced Student Clinic, clients can receive a 45-min session from an advanced Zen Shiatsu student. Sessions are performed in a group setting with instructor observation. Availability limited; call for appointments. Sessions must be paid in advance. Zen Shiatsu Chicago, 818 Lake St, Evanston. 847-864-1130. ZenShiatsu.edu

Mobility and Mental Performance for Athletes – 5pm. With Julie Mackey. Major Sports Performance, 929 W Liberty Dr, Wheaton. Register: MajorSportsIL.com/recovery.

Hot Power – 5:30pm. With Dan Bulf. CorePower Yoga Winnetka, 850 Green Bay Rd, Winnetka. Tinyurl.com/zrx62jbd

Community Healing Circle – 6pm. All welcome. Opens with a heart resonance meditation followed by reading each intention aloud while others practice focused silence. Closes with a restorative exercise to release, regenerate and renew. Free. Philosopher’s Stone Apothecary, 160 W Campbell St, Arlington Heights. 224-735-2355. PhilosophersStoneApothecary.com

Guided Self-Inquiry – 6-7:30pm. Through guided prompts and open discussions, each session invites participants to pause, reflect on their inner landscape and ask meaningful questions that enhance emotional intelligence and the understanding of meditation. Suggested donation: $20$30. Camino Wellness Center, 401 S Milwaukee Ave, Ste 230, Wheeling. 224-300-0499. CaminoWellnessCenter.com

CoreRestore – 7pm. With Dan Bulf. CorePower Yoga Winnetka, 850 Green Bay Rd, Winnetka. Tinyurl.com/zrx62jbd

Group Silent Meditation – 7:30-8:30pm. Silent group meditation in a quiet, secular space that welcomes all walks of life. The center is our labor of love and your presence is deeply appreciated as we share an hour of silence together. Optional donation. Camino Wellness Center, 401 S Milwaukee Ave, Ste 230, Wheeling. 224-300-0499. CaminoWellnessCenter.com

Friday

AstroAshtanga – 8-9:15am. Do you love strength, stretching and astrology? Try this strong physical and energetic practice. $25. Kaizen House, 1321 Emerson St, Evanston. KaizenHouse.org

Ravinia Indoor Farmers Market: Braeside – Thru Apr 24. 10:30-2:30pm. Local farmers, food producers, bakers and artisan makers. Braeside Market, 55 St Johns Ave, Highland Park. RaviniaFarmersMarket.com

Reiki Sessions – 11am-2pm. With Rose. Ash & Willow, 610 Devon Ave, Park Ridge. 847-696-7560. AshWillowSalon.com/thenest

Saturday

Rise and Radiant Vinyasa Flow – 8am. With Dan Bulf. Heaven Meets Earth, 2746 Central St, Evanston. 847-475-1500. HeavenMeetsEarthYoga.com

Green City Market: Avondale – 8am-1pm. Thru Mar 21. 3031 N Rockwell St, Chicago. GreenCityMarket.org.

Palatine Winter Farmers Market – Thru Apr. 9am-12pm. 1st & 3rd Sat. 137 W Wood St, Palatine. Facebook.com/palatinefarmersmarket

Slow Flow Yoga – 10am. With Rebecca. Ash & Willow, 610 Devon Ave, Park Ridge. 847-696-7560. AshWillowSalon.com/thenest.

Ravinia Indoor Farmers Market: Wayfarer Theaters – Thru Apr 25. 10:30-2:30pm. Local farmers, food producers, bakers and artisan makers. Wayfarer Theaters, 1850 Second St, Highland Park. RaviniaFarmersMarket.com.

Classifieds

Classifieds can help you sell goods and services and even attract employees for your business.

YOUR LISTING CAN BE HERE – Visit NAChicago.com/classifieds

Akashic Consultation

AKASHIC RECORD READING – Open the record of your soul’s journey to find information to support you in your life right now, heal your past and help you into your future. Heal. Grow. Investigate. Find direction. Lin Ewing: 847-609-0034. AstrologicalDetails.com

For Hire

YOUR LISTING CAN BE HERE – Visit NAChicago.com/classifieds

For Rent/ Space Available

YOUR LISTING CAN BE HERE – Visit NAChicago.com/classifieds

Help Wanted

YOUR LISTING CAN BE HERE – Visit NAChicago.com/classifieds

Services

YOUR LISTING CAN BE HERE – Visit NAChicago.com/classifieds

Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Peggy@NAChicago.com to request our media kit. Community Resource Guide

Acupuncture and Traditional Oriental Medicine

CALANDRA CENTER FOR HEALTH & WELLNESS

Teri Calandra, MSTOM, Dipl Acu, LAc, LMT, RMT 830 E. Higgins Rd, Unit 116, Schaumburg 312-796-3965

Facebook @CalandraAcuChi CalandraAcupuncture.com

We believe that when someone has the tools to help themselves that the possibilities are endless. Offering acupuncture, Traditional Chinese Medicine, herbal medicine, NAET allergy elimination, reiki, Access Consciousness, and a variety of wellness educational classes. Teri specializes in gynecological disorders, infertility, menopausal syndrome, musculoskeletal dysfunctions, allergies, respiratory disorders,  digestive disorders, thyroid disorders.

NIRVANA ACUPUNCTURE AND INTEGRATIVE MEDICINE

Lana Moshkovich, LAc, ND, MSOM 707 Lake Cook Rd, Ste 125, Deerfield 60015

847-715-9044

NirvanaNaturopathics.com

We specialize in resolving chronic pain including Fibromyalgia and Peripheral Neuropathy; severe chronic allergies for adults and children; fertility; autoimmune conditions; anxiety/depression; cosmetic acupuncture (anti-aging). To learn more about our clinic you can follow us on our YouTube channel: Dr.Lana@Nirvana AIM and Instagram: @nirvanaacu. Major insurance carriers accepted. Call 847-715-9044 to schedule your consultation so we can help you feel your best!

Animal Communication

ANIMAL COMMUNICATOR

CAROL SCHULTZ

815-531-2850

Carol@CarolSchultz.com

CarolSchultz.com

Animal communications and intuitive healing for over 25 yrs. Carol provides compassionate and insightful consultations along with creator-based energy balancing for all animal species. Assistance with emotional, behavioral, health, harmony, end-of-life, grief support and connections with animals in spirit. Professional phone sessions, barn visits and special events. Optional MP3 recordings. Gift certificates. Lectures, Basic/Advanced workshops.

Bodywork

ZEN SHIATSU CHICAGO

825 Chicago Ave, Evanston 60202

847-864-1130

ZenShiatsuChicago.edu

You’ll feel the stress melt away like the snow in spring through our relaxation-focused shiatsu massage practice, which offers the same energizing benefits as acupuncture combined with the restorative power of yoga poses. Dress in cozy threads, shiatsu is performed on fully clothed clients. Professional and student therapists available. See ad on back cover.

Coaching & Counseling

BELIEF REDESIGN

Rebecca J. Robbins, PhD Info@BeliefRedesign.com BeliefRedesign.com

Rebecca J. Robbins, PhD, helps clients move beyond anxiety, stress and emotional reactivity by working with how the mind actually changes. Her approach supports deep, lasting shifts rather than surface fixes, helping people feel more grounded, resilient and at ease in daily life.

Colon Hydrotherapy

MIDWEST CLEANSE

5962 N Lincoln Ave, Chicago 60659

773-728-6800

MidwestCleanse.com

Colon Hydrotherapy is a safe and comfortable method of gently cleansing the colon. Our highly trained, certified therapists are focused exclusively on your care throughout your session. As Chicagoland’s leader in Colon Hydrotherapy, we provide professional service, personalized support, and the highest standards of cleanliness and sanitation. We are open daily to best serve our community. Se habla español See ad on page 19.

Community & Practitioner Communities

AWAKE: ONENESS TRIBE

Suburban Chicagoland

AwakeOnenessTribe.org

A nonprofit hub where seekers in the local community can come together, be heard, be seen, and be valued. AWAKE is a place where people can communicate freely, without fear of judgment, and participate in events to improve all aspects of health: physical, emotional, social, psychological, and spiritual. AWAKE acknowledges the value of being part of an open-minded community of people who are eager to learn and grow together.

CRUNCHY CULTURE

Jane Ulitskaya

Jane@CrunchyCulture.com

CrunchyCulture.com

@CrunchyCultureCHI

Created by a Chicagoland mom, Crunchy Culture is a local community built around natural living and holistic wellness. Guided by a mission to help folks make meaningful connections, Crunchy Culture hosts in-person events throughout the Chicago area and has a network of local businesses and partners that align with the group’s interests.

Dance

TIME TO DANCE

@ North Shore School of Dance 505 Laurel Ave., Highland Park 847-432-2060

Time-To-Dance.org

Discover the healing art of dance, Ballet, modern and tap for adults 50+.

Digestive Health Specialist

RENEÉ

S. BARASCH, LDHS

Telehealth and In-Office

847-207-2034

DigestiveHealthSolutions.com

Digestive problems? Acid Reflux/GERD, IBS, Crohn’s, colitis? Let us help you naturally achieve nutritional balance, feel better and enhance the quality of your life. Improve digestion while reducing discomfort and bloating so you can eat the foods you love again. Certified digestive health specialist/ enzyme therapist. See ads on pages 7 and 35.

Education

CONCORDIA

UNIVERSITY WISCONSIN

School of Pharmacy

CUW.edu/NPS

Take the next step toward a career that makes a difference! Discover your future in Natural Product Sciences with our flexible graduate programs. Choose from a 30-credit online master’s degree or a 12-credit graduate certificate, both designed to fit your life and goals. Specialize in medical cannabis or nutraceuticals, and prepare for exciting roles in healthcare, pharmacy, research and development, manufacturing, business and beyond. See ad on page 44.

Energy, Reiki & Sound Healing

HARMONIC EGG-NAPERVILLE

1801 N Mill St, Ste L, Naperville 60563 630-780-0193

HarmonicEgg-Naperville.com

Visit our center to experience the patented Harmonic Egg—a relaxing, non-invasive therapy using light and sound to reduce inflammation, relieve pain and calm your nervous system. Clients report better sleep, less stress and improved healing. Also available: state-of-the-art Hyperbaric Oxygen chamber. Use promo code NATURALAWAKENINGS20 to save 20% off services for Harmonic Egg. See ad on page 15.

JOANN LYSIAK, ENERGY SPECIALIST

Joann Lysiak Gems

847-596-0274

Joann@JoannLysiakGems.com

JoannLysiakGems.com

Visit the online store for high vibration gemstones and handcrafted jewelry with intention. Benefit from the gemstone energy properties to attract love, abun-dance or protect your energy from EMFs. Let me intuitively find the perfect gemstones for your needs or fine tune your energy to thrive.

Equine Gestalt Therapy

SOULFUL PRAIRIES

Linda Bruce 4706 Alden Rd, Woodstock 60098 847-366-6743

SoulfulPrairies.com

Soulful Prairies uses the powerful experiential model of Equine Gestalt Therapy to help individuals move through trauma and emotional wounds. We host events and retreats on our 80-acre farm; you can also rent and create your own | 1:1 Sessions | Couples | Team Building | Retreats | Healing Events | Facility Rental | Overnight Accommodation.

Functional Medicine

DR. ALLA ARUTCHEVA, MD, PHD, ND Antalee Wellness 1352 Patriot Blvd, Glenview 60026 847-486-1130 • AntaleeHolistic.com

If you are seeking integrative and natural approach to your whole-body health, Dr. Arutcheva will use her extensive knowledge, training and experience to work with you to create a personalized plan to prevent and overcome illness based on her strategy of health screening tests, state-of-the-art technology and the best natural supplements. These methods accelerate your ways to optimum health and prevent the development of serious chronic diseases.

Spring is far more than just a changing of seasons; it’s a rebirth of the spirit.

—Toni Sorenson

Garden and Native Plant Resources

POSSIBILITY PLACE NURSERY

7548 W Monee-Manhattan Rd, Monee 60449

708-534-3988

PossibilityPlace.com

Environmentally focused. Ecologically minded. Possibility Place Nursery has been Chicagoland’s native plant purveyor since 1983. We specialize in growing native plants from locally sourced ecotypes to increase biodiversity and improve ecological function of vast wild areas to small urban backyards, alike. We look forward to building habitat with you.

Healthy Home Inspection & Construction

HOLISTIC DWELLINGS, LLC

Making Your Home a Sanctuary For Healing

John Lack: Certified Building Biologist, Electromagnetic Radiation Specialist, Environmental Consultant

HolisticDwellingsLLC.com

Your home’s environment has a dramatic effect on your health. Electro-magnetic radiation, mold, geopathic stress, ion balance, VOCs, all affect the human body at the cellular level. Nature is the gold standard in which a healthy human-built indoor environment must be measured. Holistic Dwellings; EMF Assessment & Mitigation/New Build Consultant.

Holistic & Airway Dentistry

THE CENTER FOR DENTAL HEALING

Dr. Alla Aver, DDS & Dr. Irina Ganzman, DMD 2400 Ravine Way, Ste 400, Glenview 60025

847-998-5100

GlenviewSmiles.com

Our office uses whole-body, preventive dental care. We utilize non-fluoridated ozonated water, herbal periodontal treatments, and gluten-free herbal paste. We offer: safe amalgam removal; BPA-free fillings and sealants; non-metal crowns; sleep apnea and TMJ appliances; ozone therapy; microscopic plaque analysis; material reactivity testing kits; and non-acrylic night guards and partials.

ESSENTIALLY PURE DENTAL

Dr. Andie Pearson

1535 Lake Cook Rd, Ste 108, Northbrook

847-977-1655; text: 773-456-8632

EssentiallyPureDental.com

Holistic dentistry involves an awareness of care that relates to the entire person. Essentially Pure is a full-service practice using the most biocompatible dental options. Our services range from nonsurgical gum care to mercury-and-PBA-free restorations, crowns, bridges, partial and full dentures, children’s dentistry, braces, implants, dental homeopathy, and CranioSacral Therapy. See ad on page 29.

INTEGRATIVE DENTAL HEALTH

87 S McLean Blvd, South Elgin 60177 847-888-9109 | IDH4U.com

Offering the highest quality holistic dental care possible for total body health. From biocompatible materials, to eliminating disease in the mouth and improving sleep quality, you can expect more than just a dental office. As Safe Cutting-Mercury Amalgam Removal Technique (S.M.A.R.T.) certified providers, we use the strictest protocols to protect you from the neurotoxic effects of mercury fillings.

K.

BOEHM,

DDS, & ASSOCIATES

1585 N Barrington Rd, Ste 106, Hoffman Estates 60069 847-884-1220

1440 Maple Ave, Ste 2A, Lisle 60532 630-810-1280 | KBoehmDDS.com

Offering state-of-the-art holistic dental care in a relaxed environment, Dr. Boehm and his staff are ready to meet all your dental needs in either of his two locations. Bio-compatible materials and an extensive knowledge of the correlation between oral and overall health are his specialties. Services include safe mercury removal, electrodermal screening for materials compatibility and tooth viability, crowns, bridges, dentures, zirconia implants, homeopathy, cranial osteopathy, orthodontics, ozone therapy, CT/3D imaging, and laser treatment for both gum disease and decay.

SIMONA BAREKET, DDS

HP SMILES DENTAL

489 Laurel Ave, Highland Park 60035 847-432-6501

HPSmilesDental.com

We are a holistic dental team focused on whole-person wellness rather than just your teeth. Dr. Simona works with empathy, care and a gentle touch. Services include cleanings and comprehensive exams, material biocompatibility testing, safe amalgam removal, ozone therapy, BPA-free restorations and non-metal crowns and implants.

WRIGLEYVILLE DENTAL

3256 N Ashland, Chicago 60657 773-975-6666 • WrigleyvilleDental.com

Chicago’s premier biological holistic dentists. Offering the latest technology, we provide ozone, lasers, same-daycrowns and BPA/fluoride-free nontoxic products. Several dentists on staff with unique specialties provide safe amalgam removal, PRF facials, orthodontics, TMJ, sleep/airway, children’s dentistry and countless other treatments. One home for all your dental needs. Free garage parking.

Integrative Psychotherapy

CORLISS IVY, LCPC, CMHIMP Coeur Mental Wellness, LLC 224-707-0146

Coeur@CorlissIvyLCPC.com CorlissIvyLCPC.com

Rediscover the person beneath the noise. Working with you, I integrate depth psychotherapy and evidenced-based wellness practices to help you build a better relationship with yourself,  liberate yourself from unconscious limitations and create a more meaningful life. Together, we get curious about what it looks like to engage life with authenticity and clarity.

ELLEN KATZ, MS, LMFT Clinical Director, Inner Balance Chicago, Palm Springs 847-224-0244

EllenKatz.net

Ellen’s 30 years of experience as a psychotherapist integrates a conscious approach to healing old patterns through a mix of trauma and mindfulness-based psychotherapies, HMR, Lifeline, The Work (Byron Katie), energy medicine and somatic awareness. Join Meetup.com “Inner Balance Meditation” for updates on her events, and visit her at EllenKatz.net

Integrative Wellness Center

COPPER WELLNESS

1654 W North Ave, Chicago 60622 872-267-1717

Hello@CopperWells.com

CopperWells.com

Copper Wellness is an integrative clinic in Wicker Park/Bucktown neighborhoods offering acupuncture, chiropractic care, massage therapy, pelvic floor physical therapy and more. Our collaborative team provides professional holistic care with a warm, neighborhood vibe—helping patients feel supported while enjoying the journey of healing.

HEALTH CLARIFIED

Dr. Kimberly Henderson, DC 2165A Shermer Rd, Northbrook 60062 224-344-8668

HealthClarified.com

We take wellness to a deep level by combining alternative medicine modalities aimed at removing the obstacles that get in the way of your body's ability to heal. Therapies include red light, SoftWave and BrainTap; plus comprehensive bodywork and exercises, functional medicine, HBOT, Lymphatic Enhancement, EWOT, PEMF, footbaths, holistic skincare treatments and Synchronicity Wave System. See ads on pages 9, 17, 37 and 43.

Intuitive Coaching

OUTRAGEOUS LIBERATION

Danya Levinsohn 224-255-5369

Danya@OutrageousLiberation.com

OutrageousLiberation.com

Are you ready for transformation? The energy shifts are rapidly advancing. Let me assist you in discovering your true authentic self. I provide Intuitive Empowerment Coaching sessions for individuals wanting change and growth or experiencing challenges as a spiritual being having a human experience. Are you ready to live your best life right now? Also offering home/business smudging and energy cleansing services.

Intuitive Consultation

HEATHER FAUN BASL

Intuitive, Medium & Healer

312-502-1539

Heather@HeatherFaunBasl.com

HeatherFaunBasl.com

Heather offers phone and text readings, mediumship and remote energy healing to help you find clarity, peace and direction. She bridges the spiritual and physical realms, offering connection, insight, support, healing and guidance tailored to your soul’s unique journey. 22 years of experience.

Lifelong Learning & Personal Growth

THE EDGAR CAYCE HOLISTIC CENTER AND BOOKSTORE

At Unity Northwest Church 259 E Central Rd, Des Plaines 60016 847-299-6535

AREChicagoCenter@gmail.com

Full-service bookstore, Cayce remedies, spiritual growth study groups, monthly programs, workshops and holistic fairs, intuitive skills development training, knowledgeable seekers, intuitives, healers and more. Call for hours. See ad on page 18.

Meditation & Spiritual Centers

CHICAGO MEDITATION CENTER OF SELF-REALIZATION FELLOWSHIP

946 N Harlem Ave, River Forest 60305 ChicagoMeditationCenter.org/ srflessons.org

Experience the power of spiritual community. All are welcome to join weekly inspirational services with yoga meditation each Sunday. Paramahansa Yogananda (18931952) founded Self-Realization Fellowship in 1920 to make available the universal teachings of Kriya Yoga, a sacred spiritual science originating millennia ago in India. See ad on page 12.

Medium, Psychic & Chakra

PSYCHIC MEDIUM NICOLE

The Heart Of A Goddess 866-378-9069 (Text)

TheHeartOfAGoddess.com

Are you grieving the loss of someone close to your heart? Nicole Pearson, Psychic Medium and Energy Healer, offers Spirit Communication/ Mediumship readings that bring you healing, peace and comfort. Love never dies—it only changes form.

PSYCHIC READINGS GLENVIEW

2834 Golf Rd, Glenview 60025

847-470-0049

PsychicsReadingsGlenview.com

Discover the transformative power of psychic healing. In one session, Psychic Sarah can unlock your dormant healing energy and guide you towards a path of true rejuvenation and self-discovery. 30+ years’ experience in psychic, tarot and astrology readings, chakra balancing and spiritual counsel. New clients save 50% on first visit.

Men’s Health & Wellness

CHICAGO MALE CLINIC

Jerry Garcia, PA-C 4801 W Peterson Ave, Ste 506, Chicago 60646 773-414-9900 • ChicagoMaleClinic.com

Chicago Male Clinic (CMC) is a holistic health and wellness center for men providing a natural integrated approach to improving men’s sexual health. CMC offers therapeutic massage, exercise and stretch therapy, men’s yoga classes, patient coaches and trainers.  CMC offers a natural approach to treating erectile difficulties (ED) with its Acoustic Wave Therapy. Call for your complimentary, in-person consultation (valued at $225). Book your first appointment at ChicagoMaleClinic.com See ad on page 13.

You never quite know what you do in life that leaves a seed behind that grows into an oak tree.

—Michael Portillo

Reflexology

JASMIN REFLEXOLOGY

773-979-5351

JJahal@hotmail.com

JasminReflexology.com

Reflexology is a wellness protocol that stimulates the nervous system by applying precise, alternating pressure to the feet or hands. It helps your body relieve stress, improve sleep, lower blood pressure, balance hormones and reduce chronic pain. Jasmin is nationally certified and a recognized educator. Call for a free consultation.

Skeletal Strengthening

OSTEOSTRONG

126 Skokie Rd, Wilmette 60091 224-487-8833

195 W Golf Rd, Schaumburg, 60195 224-487-8881

OsteoStrong.me

OsteoStrong is an Integrative Health and Wellness Center with a focus on musculoskeletal strengthening. The 4-device circuit takes only minutes once per week to complete. Under the direction of a skilled technician, users engage in a safe, controlled movement that results in a stimulus to the central nervous system, triggering osteogenesis or new bone growth. See ad on page 25.

Thermography

ILLINOIS THERMOGRAPHY

Map And Track Your Health!  50+ locations in the Chicago area 847-363-3314

IllinoisThermography.com

The highly sensitive thermal scan is crucial in prevention and early screening for breast and body health. Thermal imaging can show precursors to heart disease, vascular obstruction, lymphatic congestion, autoimmune disorders, skeletal dysfunction and neural dysfunction in anyone. Early detection and prevention are always less complicated than treatment. See ad on page 43.

Trauma Coach

CHANDI ASHA

Inner Light Healing

Hello@CoachingByChandi.com

CoachingByChandi.com

Break free from what once controlled you! At Inner Light Healing, we help you move from survival to self-trust through holistic trauma coaching. Using neuroscience, mindfulness, and compassion, Chandi guides you to heal your nervous system, release old patterns, and rediscover the peace that’s been within you all along.

Tree Care

BARTLETT TREE EXPERTS

Serving Chicagoland 877-227-8538

Bartlett.com

Expert tree care for 117 years and growing. Specializing in pruning, fertilization, cabling and bracing, insect and disease management, tree inspections, storm damage repair, lightning protection and removals. Visit our website to schedule your complimentary appointment with a Bartlett Arborist Representative. We’re here for every tree.

Yoga & Movement

FLEX/JULIE MACKEY

JuleMackey.com

Mental Skills. Yoga. Mobility. Meditation. 1:1 and Team Packages Virtual & In-Person.

HEAVEN MEETS EARTH YOGA COMMUNITY

2746 Central St., Evanston 847-475-1500

HeavenMeetsEarthYoga.com

Yoga Therapy. Health. Nutrition. Fitness Coaching. Functional Strength. Teacher Training. Retreats. Outdoor Yoga. Reiki.

BEGINNING ZEN SHIATSU

10-Week Sessions

Mar 31 - June 2, Tuesdays 10am-1pm Apr 2 - June 4, Thursdays 7-10pm

2-Weekend Intensive July 10-12 and 17-19, Fri 7-10pm, Sat/Sun 9:30am-4:30pm

zenshiatsu.edu/ce/beginning_zen_shiatsu/

E-mail info@zenshiatsu.edu or call 847-864-1130 to sign up today!