Natural Awakenings of Northern Michigan/Grand Traverse Region – March 2026
Rooted in Nourishment
As we move into March, our focus naturally turns to food and nutrition—subjects that mean a great deal to us in our home. John and I devote considerable intention to what we bring into our kitchen. We shop thoughtfully, read labels carefully and prepare nearly everything from scratch, so we are fully aware of the ingredients nourishing our bodies. Taking responsibility for what we consume feels both empowering and necessary.
Each day begins with a simple ritual that has become foundational to our wellness routine. John juices fresh, organic celery and carrots, often adding green apples for their vibrant flavor and dense nutrients. Starting the morning this way energizes us and sets a steady tone for the day ahead. It requires time and steady commitment, and he faithfully sees it through every morning. I am deeply grateful for his devotion to this practice and the care he puts into starting our day well.
With the change of season, I find myself eagerly anticipating time in the garden once again. There is something deeply satisfying about placing seeds into the soil and tending to them with patience and care. Gardening reconnects us to the origin of our food and reminds us that nourishment is cultivated, not manufactured. Even growing a modest portion of what we eat strengthens that connection.
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Healthy soil plays a far greater role in our well-being than many realize. Living soil is filled with beneficial bacteria and microorganisms that not only support plant growth, but also influence human health. Research continues to show that exposure to these microbes can strengthen immune function, support a balanced gut microbiome and even positively affect mood by encouraging natural serotonin production. Our connection to the earth is not merely symbolic—it is biological. When the soil thrives, we thrive.
Hearing the birds again in the morning is a welcome reminder that renewal is underway. This season invites us back to simpler, more intentional habits—cooking at home, growing what we can and choosing whole, minimally processed foods whenever possible. These daily decisions may seem small, yet over time they shape the health of our families and our communities.
We cannot control everything happening in the world around us, but we can control what we place on our plates. When we choose to nourish ourselves thoughtfully, we participate in that same quiet miracle of renewal.
May this season bring us all renewed energy to cultivate habits that sustain us deeply and endure.
With gratitude,
NORTHERN MICHIGAN/ GRAND TRAVERSE REGION
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Family Farm Preserves Tradition Through Certified
Organic Maple Syrup
grounds into a community dedicated to personal growth, well-being and authentic connection.
Sweet Success Sugarbush cultivates a tradition of sustainable maple syrup production rooted in organic principles and environmental responsibility. The family-operated sugarbush produces 100 percent organic maple syrup that remains all natural and non-Genetically Modified (GM), offering consumers a pure sweetener sourced directly from carefully managed woodlands.
The operation follows certified organic practices that protect tree health and preserve forest ecosystems. Each tapping season reflects a commitment to long-term stewardship, ensuring maple trees continue to flourish while maintaining biodiversity across the property. By combining time-honored sugaring methods with rigorous organic standards, the sugarbush safeguards both flavor and quality in every batch.
Growing interest in locally produced, minimally processed foods positions the sugarbush as a valued contributor to the regional agricultural landscape. Its maple syrup serves households seeking authentic ingredients free from unnecessary additives or GM ingredients. The emphasis on organic certification reinforces a broader mission to promote transparency, sustainability and respect for the land.
Sweet Success Sugarbush will participate in the Northern Lower Michigan Maple Syrup Weekend, which includes the Mio area, on March 28 and 29. This year, Sweet Success is the only local farm taking part in the event, welcoming visitors to experience traditional maple production firsthand.
Through disciplined forest management and careful production techniques, the sugarbush sustains Michigan’s maple heritage while meeting modern expectations for clean, responsibly produced food.
Location: 1442 N. Galbraith Rd., Mio. For more information or to place an order, call 989-826-3160.
Petoskey Yoga Studio Offers
Space for Healing and Clarity
Yoga Roots and Healing Arts offers a sacred space for healing, peace and presence in the heart of Petoskey. Since opening its doors in 2007, the studio has welcomed indi viduals of all back
Yoga Roots provides a variety of classes for all levels, from gentle flows to dynamic practices, each designed to support balance, strength and self-awareness. Taught by compassionate instructors, sessions encourage students to slow down, listen inward and cultivate mindfulness on and off the mat.
The studio’s Healing Arts offerings extend beyond traditional yoga to include private instruction, sound therapy, meditation, bodywork, reiki and laughter yoga. Whether in the studio or brought onsite to homes, workplaces or retreats, these services support stress relief, emotional resilience and holistic restoration.
Events, workshops and corporate wellness programs further deepen the studio’s role as a trusted source of healing in the community. With a commitment to inclusive practices and heart-centered guidance, Yoga Roots helps individuals feel more grounded, more present and more fully themselves.
Location: 444 E. Mitchell St, Ste. 2624, Petoskey. For more information, call 231-838-8992 or visit YogaRootsPetoskey.com.
Gourmet Gluten-Free Restaurant Elevates Local Dining Scene
PETOK expands from a successful food truck into a full-ser vice restaurant in Petoskey, Michigan, marking a significant evolution in its dining experience. Known for artisanal breads, gourmet pizzas and globally inspired dishes, the 100 percent gluten-free concept continues to redefine ex pectations of gluten-free cuisine while elevating the local food landscape.
The restaurant builds upon the foundation established by its kitchen on wheels, maintaining a commitment to entirely gluten-free offerings without compromising flavor, texture or presentation. Each dish features fresh, local ingredients and reflects a philosophy rooted in crafting meals that are both health conscious and indulgent. The culinary approach blends refinement with creativity, delivering an upscale experience that remains welcoming and accessible.
The transition from mobile service to a permanent location allows for an expanded guest experience while preserving the meticulous standards that define the brand. Artisanal breads develop depth and structure, gourmet pizzas present balanced and inventive flavor profiles, and globally inspired selections highlight culinary influences from around the world. The concept continues to provide private catering and participation in local events while now welcoming guests into its new restaurant setting.
Location: 307 Petoskey St., Petoskey. For more information, call 808683-5477 or visit ChefPetok.com.
Health-Focused Market Serves as Destination for
Natural Living
Healthy Alterna tives Inc. serves as a trusted destination for quality supple ments, whole foods and organic prod ucts sourced from around the globe. Conveniently locat ed between Harbor Springs and Petoskey, the store provides a comprehensive selection of vitamins, natural health products and responsibly sourced grocery items for individuals committed to holistic well-being.
for Farm Club while also supplying area restaurants with fresh vegetables. By integrating field production with direct distribution, the operation strengthens relationships between growers, chefs and households throughout the region.
Farm Club keeps its market stocked six days a week with fresh vegetables and small fruits when available, with deliveries arriving on Tuesdays and Fridays. Customers shop directly from the market for recently harvested produce, creating a closer connection between the land and the table. In addition to retail offerings, Loma Farm distributes produce through a CSA vegetable subscription program, offering spring, summer and fall shares that provide members with a steady supply of seasonal vegetables.
Location: 7606 E. Birch Point Rd., Traverse City. For more information, call 970-217-5904 or visit LomaFarm.com.
The locally established retailer offers premium vitamins and supplements designed to support overall wellness, along with sports nutrition products for active lifestyles. Its selection includes some of the purest and freshest fish oil supplements available, catering to customers seeking high-quality omega-3 support.
Beyond supplements, Healthy Alternatives features organic meats, dairy and packaged foods that align with clean eating principles. Shoppers also find green cleaning and household products, organic and natural body care items, gluten-free products and Larenim natural mineral make-up. The store emphasizes products that promote health without unnecessary additives, reinforcing its mission to provide accessible, trustworthy wellness options.
By combining nutritional expertise with a thoughtfully curated inventory, Healthy Alternatives continues to serve as a reliable resource for residents throughout Northern Michigan that prioritize natural living and informed health choices.
Location: 2290 M-119, Petoskey. For more information, call 231-3488390 or visit HealthyAlternativesPetoskey.com.
Farm Club Brings Field-Grown Produce to Market and Table
Loma Farm culti vates vegetables and flowers in Leelanau County, using or ganic practices and a strong commitment to soil health and high-quality pro duce. The operation focuses on growing food with care while supporting the surrounding community through consistent access to fresh, seasonal harvests.
Guided Mushroom Hunts Invite Exploration of Michigan Forests
Great Lakes Treats now offers guided mushroom hunts that invite participants to explore Michigan’s forests while learning safe and responsible foraging practices. Led by an experienced local forager, each two-hour guided experience takes place at Sand Lakes Quiet Area in Williamsburg and welcomes individuals of all skill levels.
In July 2020, Loma Farm opened Farm Club, a gathering space that includes a menu, brewery and market. The farm grows produce
During the guided hunt, participants learn how to identify edible wild mushrooms safely, explore diverse forest habitats rich with seasonal fungi and understand tree associations that influence mushroom growth. Instruction also emphasizes ethical harvesting techniques to ensure long-term sustainability of wild mushroom populations. The experience provides hands-on education in recognizing key characteristics of commonly sought varieties, including chanterelles, while introducing participants to the broader ecological relationships that support forest ecosystems.
The guided format creates a relaxed and educational atmosphere suitable for beginners as well as more experienced enthusiasts. Guests are encouraged to wear comfortable walking shoes and bring water along with a basket or bag for collecting approved finds. Safety, proper identification and environmental stewardship are central to every outing.
In addition to guided hunts, Great Lakes Treats continues to expand its mushroom identification classes independently and through collaboration with the Department of Natural Resources Outdoor Skills Academy, with seasonal offerings to be announced as they become available.
Location: Sand Lakes Quiet Area, Broomhead Rd., Williamsburg. For more information, call 231-922-5280 or visit GreatLakesTreats.com.
Cupping Therapy for Muscle Fatigue
High-intensity exercise caus es inflammation and muscle fatigue, which can limit ath letic performance, increase the risk of injury and slow the speed of recovery. In re cent years, elite athletes have sought relief with cupping therapy, which uses bamboo, glass or acrylic cups to create negative pressure on the skin over an acupoint or painful region. The suction purportedly alleviates muscle pain, enhances blood flow and reduces muscle stiffness.
A 2025 study published in the Journal of Physiological Intervention investigated whether dry cupping does indeed reduce muscle fatigue and inflammation. Ten table tennis athletes completed two identical high-intensity training sessions followed by either dry cupping or no cupping, with a two-week interval between sessions. Fatigue was assessed based on the participants’ perceived exertion levels before and after each session, as well as 30 minutes after cupping. Blood samples were also collected to measure immune cells, inflammatory indicators and markers of muscle damage and metabolic stress.
Participants reported lower perceived exertion after cupping as compared to no cupping. Blood tests revealed that the therapy reduced inflammatory markers and blood urea nitrogen, a muscle damage marker. However, no significant changes were observed in two other muscle damage markers compared to no cupping. The findings suggest that dry cupping may support post-exercise recovery by reducing inflammation and perceived fatigue, rather than directly limiting muscle damage.
Alarming Airline Water Safety Scores
The 2026 Airline Water Study by the Center for Food as Medicine and Longevity provided insights into the quality of onboard water served to passengers. The study encompassed 10 major and 11 regional airlines, spanning a three-year period ending in September 2025.
Water samples taken from aircraft water tanks were tested for E. coli and other bacterial species. Additionally, compliance with water safety regulations was assessed. About 2.7 percent of the more than 35,000 samples tested positive for coliform bacteria. Notably, one-third of CommuteAir’s samples exhibited positive results for coliform bacteria.
During the three-year study period, there were 32 violations for E. coli across the 21 carriers. The study authors noted that onboard water quality is influenced by the domestic or international source of the water and the equipment used to transfer it to the aircraft.
Each airline received a numerical score ranging from zero to five, accompanied by a corresponding letter grade. Four major airlines, namely Delta, Frontier, Alaska and Allegiant, received a grade of A or B. Spirit, JetBlue and American Airlines received the lowest scores, each earning a D grade. Nearly all regional airlines had poor water quality, with only GoJet earning a B grade. The remaining nine regional carriers earned C or D grades, while Mesa Airlines received an F.
The study’s authors advised passengers to never drink onboard water that is not from a sealed bottle. Additionally, they recommended avoiding onboard tea or coffee and using an alcohol-based hand sanitizer rather than washing their hands in an aircraft bathroom.
A BOLD VISION FOR MICHIGAN
Bringing back passenger rail to Traverse City and Petoskey from Ann Arbor and Detroit is good for Michigan. TAKE ACTION at GroundworkCenter.org/ a2tc-rail-project/
Getting Enough Sleep Is Key to a Longer Life
A new study published in the journal SLEEP Advances used national data from the U.S. Centers for Disease Control and Prevention, covering all counties in the country between 2019 and 2025, to analyze how sleep insufficiency relates to life expectancy.
Sleep insufficiency is defined as fewer than seven hours of sleep per night. Using mixed-effects modeling that controlled for other mortality predictors such as smoking, diet, physical inactivity and social isolation, the researchers found a significant association between insufficient sleep and a shorter life expectancy. Only smoking had a stronger relationship with mortality. The study indicated that getting adequate sleep was more important to life expectancy than diet and exercise. The results were consistent across income levels, healthcare access and geographic locations.
Bison Outshines Beef for Cardiovascular Health
Bison poses a lower risk of fatty plaque formation in the arteries than beef, according to a 2013 double-blind clinical trial published in Nutrition Research. The study was small, involving 14 healthy males that consumed equal amounts of both meats. Cardiovascular biomarkers were evaluated before and after a single 12-ounce serving, as well as before and after seven weeks of chronic consumption, defined as 12 ounces per day, six days a week.
A single bison meal caused less elevation in triglycerides, oxidative stress and oxidized low-density lipoprotein (LDL or “bad cholesterol”), as well as better artery dilation, compared to the single beef meal. After the seven-week consumption period, neither meat caused weight gain or changes in cholesterol levels. However, beef led to increases in inflammatory and oxidative stress markers, as well as a decline in blood vessel responsiveness, while the bison did not.
Although all meat cuts used in the study were considered lean, bison has a healthier fatty acid profile with more omega-3s and less saturated fat than beef. While both are red meats, bison appears to place less strain on the cardiovascular system, making it a potentially healthier red-meat option.
Amultigenerational vision of outdoor recreation and holistic living continues to evolve in Northern Michigan as Stone Turtle Yoga and the Stone Turtle Cafe operate within the legacy of Cross Country Ski Headquarters, one of the largest cross country ski destinations in the Midwest.
Founded in 1974 by Bob and Lynne Frye, Cross Country Ski Headquarters establishes itself as a premier Nordic ski center drawing visitors from neighboring states. Centrally located near I-75 and US-127, the destination features more than 11 miles of professionally groomed trails. For half of a century, children have been skiing great distances on HQ trails to earn a mug of hot cocoa at the end of an outing, creating a winter ritual treasured by generations.
Today, George Frye serves as owner of the ski headquarters founded by his parents. In recent years, Mariah Frye Colie and her
husband, Stu, lead day-to-day operations at the lodge. More than 10 years ago, Mariah founded Stone Turtle Yoga, basing the studio at the lodge from spring through fall and expanding its reach throughout the surrounding area.
Stone Turtle Yoga offers weekly classes for students of all levels, promoting the integration of mind, body, breath and spirit. Instructors complete 200-hour yoga teacher certification through Yoga Alliance-accredited schools, reinforcing professional standards and individualized care. From fall to spring, classes convene at the CRAF Center in downtown Roscommon.
During ski season, the lodge cafe, also known as Stone Turtle, reflects the belief that the best memories emerge from the outdoors, food and good company. A classic spicy chili recipe has remained unchanged for 30 years. The menu evolves to prioritize nourishing,
lower-impact options such as a veggie grain bowl, pita wraps and chili.
The cafe sources meats and gourmet offerings from local Northern Michigan farms, including partnerships with Anavery Fine Foods and Weinrich Farm, in Traverse City, which practices humane, regenerative agriculture without antibiotics or hormones. Bread arrives from Michigan Bread, a family-owned company using high-quality, non-GMO grains.
Open daily from the first weekend of December through the end of March, snow depending, the lodge welcomes guests seven days a week during store hours and offers craft beer, wine, hot cocktails, live music and seasonal foodie events, reinforcing its role as a vibrant community gathering place.
Location: 9435 N. Cut Rd., Roscommon. For more information, call 989-302-7928 or visit StoneTurtleYoga.com.
Research dating back to Nobel laureate Dr. Otto Warburg shows that low oxygen levels in cells are a hallmark of cancer. When respiration enzymes are damaged by toxins and poor circulation, cells switch from oxygen-based energy to sugar fermentation—creating the conditions for cancer to thrive.
Natural supplements that enhance cellular oxygenation can help reverse this imbalance. GetHealthyAgain’s OxyDHQ, a blend of oxygen stabilizers, antioxidants and adaptogens, supports healthy oxygen transport and energy production as it helps to get oxygen into cells. Zeolite Enhanced also plays a critical role by helping remove toxins that block oxygen uptake while at the same time harming cancer cells.
Improving circulation through movement, deep breathing and hydration further raises cellular oxygen levels. Many holistic practitioners pair oxygen-supportive nutrients with gentle detox programs to restore vitality and aid treatment response.
A well-oxygenated body is naturally less hospitable to cancer. As oxygen increases, cellular energy rises, immune function improves and normal cell communication resumes. In contrast, oxygen-deprived tissues provide fertile ground for malignancy. Supporting oxygen utilization at the cellular level—naturally and consistently—is one of the most effective ways to strengthen the body’s innate defense system against cancer.
Location: Grand Rapids, MI. For more information, visit CancerFightingStrategies. com. See ad on this page. For orders, go to Get HealthyAgain.com.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products and information contained herein are not intended to diagnose, treat, cure or prevent any diseases or medical problems. It is not intended to replace your doctor’s recommendations. The information is provided for educational purposes only. Nutritional benefits may vary from one person to another.
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.
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.
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.
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.
EMF Wellness
Taking Control of the Radiation from Your Home Router
by Lisa Smith, Ph.D., EMRS
Almost all Tucson homes have a router bringing the internet to computers, TVs and “smart” devices, amazingly connecting us to a wealth of information, entertainment and services. The convenience and benefits are undeniable. But this technology comes with an invisible risk: Routers use an electromagnetic field (EMF) known as radio-frequency radiation to wirelessly transmit data through the air to our devices. This radiation is a known health hazard, particularly with cumulative exposures over time.
More than 10,000 peer-reviewed studies have documented the serious health effects of RF radiation exposure, including four U.S. government studies. Common symptoms include poor sleep, headaches, skin rashes, anxiety or depression, tinnitus, dizziness and heart palpitations.
Long-term exposure increases risks of dementia, infertility and cardiovascular harm. Adding to the evidence of breast, thyroid and colon cancer, a new WHO-funded study has confirmed that RF radiation causes brain cancer. Children are more vulnerable due to their developing brains, thinner skulls and longer lifetime exposures. Some people develop Electromagnetic Radiation Syndrome, having particularly acute and immediate reactions.
Routers typically spread unnecessarily high and unsafe amounts of RF radiation throughout homes non-stop, 24/7. But you don’t need such high levels of radiation —or any radiation at all—to access the internet. And you don’t need it all the time.
Here are some easy steps that can be taken to take control of routers:
n Only turn the router on when needed; turn it off when you’re sleeping. Think of the router like a lamp. As we turn off lights when they’re not needed, do the same with the router to protect one’s health (and save electricity). It is especially important to eliminate RF exposure during sleep, when the body heals and repairs. Use a remote outlet shutoff, such as the SaferTech WiFi Kill Switch, to turn the router off with the click of a button or set a timer to do it automatically.
n Shield with a radiation-blocking router guard. Cover the router with a metal-mesh cloth guard that blocks some radiation while still allowing connectivity, such as the Signal Tamer router guard. This can reduce radiation by up to 95 percent.
n Create space: distance is one’s friend. Wireless radiation drops off significantly with distance. Keep the router as far away as possible from places where people spend a lot of time: bedrooms, offices, living rooms and kitchens. Especially
keep it away from children’s sleep, study and play areas.
Help from an IT professional or Building Biologist may be needed for these more highly technical solutions:
n Go wired. The safest way to protect yourself from router radiation is to eliminate the radiation completely. Use ethernet cable to connect to the internet and then turn off the Wi-Fi on the router or use a no-Wi-Fi router. Don’t forget to turn off the Wi-Fi on the connected devices too.
Install a low-radiation router. Install a router that keeps radiation levels to a minimum, such as the JRS Eco.
n Reduce radiation in router settings. Reduce the emitted radiation to as low as possible while still maintaining connectivity (turn off the 2.45 GHz radio, reduce transmission power or number of SSIDs, or adjust the beacon signal).
While implementing these solutions, it’s helpful to measure the radiation to make sure it has been lowered or eliminated. The Safe and Sound Pro II meter from Safe Living Technologies is accurate and easy to understand.
Last but not least, routers providing home internet through cell towers or wireless rooftop antennas (together known as Fixed Wireless Internet) have negative side effects for entire neighborhoods. In Tucson, Verizon and AT&T are installing 5G “small cell” towers near homes and schools to provide this type of internet—without people’s consent. In addition to spreading RF radiation for blocks, the towers can have negative effects on neighborhood character, privacy and property values.
Lisa Smith, Ph.D., EMRS, is a Building Biology-certified Electromagnetic Radiation Specialist and founder of EMF Wellness Tucson.
EMF Investigator, serving all of Northern Michigan, offers specialized in-home surveys to identify and mitigate exposure to wireless radiation. For more information, call 231714-0477 or visit EMFInvestigator.com. See ad page xx.
Insights From The Gut Biome Lab
A Conversation With Ravinder Nagpal
by Sandra Yeyati
Ravinder Nagpal, MSc, Ph.D., an associate professor specializing in nutrition and the microbiome at Florida State University (FSU), helms The Gut Biome Lab, a research team that studies the role of nutrition in maintaining gut health and preventing or treating chronic disease. He serves on the editorial teams of several peer-reviewed medical journals, most notably as editor-in-chief of Gut Microbiome
and Health and associate editor of Frontiers in Microbiomes and Frontiers in Nutrition.
Nagpal’s research is supported by numerous governmental agencies, commodity boards and industry associations, including the U.S. Department of Agriculture, Florida Department of Health, Infectious Diseases Society of America, U.S. Environmental Protection Agency, National Institutes of Health, The
Institute for Successful Longevity at FSU, Academy of Nutrition and Dietetics, The Almond Board of California and The Peanut Institute.
How do you define the gut microbiome, and why is it important?
The gut microbiome is a very dense, complex community of various bacteria, fungi and protozoa that live in our gut during our entire life span. We are born with a very simple microbiome. As we age, environmental exposures come into play. By the time we are 2 or 3 years of age, our microbiome starts becoming very rich, with over 1,000 species of bacteria and fungi that impact our overall health by helping us to digest food, maintain good metabolism and regulate our intercellular immune system.
How can we determine if we have a healthy microbiome?
The microbiome is very personalized. It varies from person to person, and within a person, the microbiome varies during the life span, depending on the diet, lifestyle habits, travel, medications, etc. There is no gold standard, universal definition of a healthy microbiome. It is the one you carry when you are feeling healthy and fine. However, there are a few specific bacterial species that are known to be beneficial for everyone and some species that are known to be pathogenic for most or all.
When we do our research studies, we collect fecal samples from each subject and scan their entire microbial community. We identify the ratio of beneficial bacteria over opportunistic
or pathogenic bacteria, noting any toxigenic or potentially pathogenic bacteria that are out of proportion, which would indicate a bad or unhealthy, misbalanced microbiome known as dysbiosis.
How can we maintain a healthy gut microbiome?
Many factors contribute to a good microbiome, including exercise, good sleep habits and a stress-free routine, but the most important factor is the food that we eat. We have thousands of species of bacteria, and each of those species has their own food preferences. The majority of the diet should be plant-based, including a diversity of fruits, vegetables, salads, minimally processed grains, legumes, nuts and seeds.
Avoid overeating and stay away from ultra-processed foods. Prioritize a nutrient-rich rather than calorie-rich diet. Make sure to consume an organic diet that is free from chemicals, additives, emulsifiers, pesticides and antibiotics. Variety is super important. Eat different foods from all the food groups daily. Different types of fiber support different types of beneficial bacteria, so we need to make sure that our diet is diverse.
Do you recommend taking probiotic or prebiotic supplements?
As long as someone is healthy, they don’t really need probiotic supplements. You already carry your own beneficial probiotics; just nurture them by eating a healthy diet. Probiotics in the U.S. are sold as food supplements, which means that they are not required to be clinically tested and validated, so we may not know if they are actually going to be really effective. Prebiotics, defined as food components like fiber and resistant starches, as well as fermented foods and vegetables, are more effective than commercial probiotic supplements because they feed the indigenous population of beneficial and commensal [neither harmful nor beneficial] bacteria.
What discoveries have you recently made in The Gut Biome Lab?
For decades, Alzheimer’s disease and related dementias were believed to originate exclusively within the brain, driven by the impaired functioning of neurons and proteins, as well as plaque buildup. However, our recent research has revealed that older adults with mild cognitive impairment who are at risk for Alzheimer’s harbor a distinct gut microbiome compared to healthy individuals, indicating that gut health could be both a marker and a modifiable risk factor in disease progression. This discovery may facilitate novel avenues for prevention and management, including dietary and lifestyle changes to restore microbiome homeostasis to support neurocognitive health.
Our research has also discovered that obesity can heighten a predisposition to cognitive decline via alterations in gut-microbiome-brain signaling, a mechanism that has been largely under-explored in aging populations. This highlights the gut-muscle-brain axis as a modifiable target to enhance cognitive health in aging populations.
Sandra Yeyati is national editor of Natural Awakenings.
When it comes to cuts, scrapes, burns, or surgical wounds, you need a solution that’s both effective and gentle. Doctor Radow’s Povidone-Iodine Ointment is the clear choice over triple antibiotic ointment (TAO):
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Anti-Fungal
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Post-Surgery Application
Recommended for Diabetics
Long-Term Use (Sustainability)
Emergency Use (Hospitals) Contains Antibiotics
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.
*Makes 30 cookies*
1/2 Cup Unsalted Butter, at room temperature
1/2 Cup White Sugar
1/2 Cup Granulated Brown Sugar
1 Large Egg 1 Teaspoon Premium Vanilla Extract, Madagascar
1 1/4 Cups All-Purpose Flour 1/2 Teaspoon Baking Soda
1/4 Teaspoon Kosher Sea Salt Flakes 1 1/2 Cups Dark Chocolate, chopped 1 Tablespoon Smoked Sea Salt
ROASTED RED PEPPER PASTA SAUCE (OIL-FREE, VEGAN)
Creamy, vibrant and deeply satisfying—no oil, no dairy, just nourishment.
YIELD: ABOUT 4 SERVINGS
1 jar (12–16 oz) organic roasted red peppers, drained
1 cup reserved pasta cooking water
½ cup hemp seeds
½ cup cashews
Juice of 1 lemon
1 tsp garlic powder
4 Tbsp nutritional yeast
1 tsp cayenne pepper
2 tsp salt
16 oz pasta of choice
Fresh basil, for serving
Soak the cashews. Place cashews in a bowl and cover with hot water. Let soak for at least 30 minutes (or up to 4 hours if time allows). Drain and rinse before using. Shortcut: If you have a high-speed blender, a 10-minute soak in boiling water works well.
Cook the pasta. Bring a large pot of salted water to a boil and cook pasta according to package instructions. Reserve 1 cup of the cooking water, then drain.
Blend the sauce. Add the drained roasted red peppers, soaked cashews, hemp seeds, lemon juice, garlic powder, nutritional yeast, cayenne, salt, and about half of the reserved pasta water to a blender. Blend until completely smooth and creamy, adding more pasta water as needed to reach your desired consistency.
Combine and warm. Pour the sauce over the hot pasta and toss well
Recipe courtesy of Dr. Julie TwoMoon, a Naturopathic Doctor, Oriental Medicine Practitioner and founder of the Thriving Health Program in
This creamy, comforting, savory and satisfying coconut-based broth
Sriracha or hot sauce of choice to taste (optional)
To a large stockpot over medium-high heat, add the mushrooms,
onion and red bell pepper. Stir occasionally until the onions are translucent, about 2 to 3 minutes.
Stir in the garlic, ginger and lemongrass. Cook for another minute.
Add the vegetable broth and 2 cups of water. Bring the mixture to a boil and then add the noodles. Cook for 10 minutes or until the noodles are tender.
In a medium bowl, whisk together the miso, coconut milk, coconut aminos and gochujang until the miso is completely dissolved.
Once the noodles are tender, turn off the heat and stir in the coconut milk mixture.
Add the bok choy and edamame, stirring until the bok choy is slightly wilted. Add the lime juice.
Divide the ramen among four bowls and garnish with a generous amount of green onion, cilantro and sriracha.
Store leftovers in an airtight container in the refrigerator for up to 5 days. The noodles will continue to absorb the broth and may get a bit soggy.
Note: The coconut miso mixture can be prepared ahead of time and stored in an airtight container in the refrigerator for up to 48 hours.
Substitutions: Button mushrooms can be replaced with shiitake, cremini or any other mushroom. Substitute red onion or shallots for the white or yellow onion. Green, yellow or orange bell pepper can replace the red bell pepper. Instead of bok choy, use spinach or kale. Add chickpeas in place of edamame.
Recipe from the cookbook Powered by Plants: Nutrient-Loaded 30-Minute Meals to Help You Thrive by Food Revolution Network CEO Ocean Robbins and Nichole Dandrea-Russert, MS, RD, published by Hay House.
LIME COCONUT CHIA PUDDING WITH CRUSHED ALMONDS
YIELD: 2 SERVINGS
¼ cup white (or black) chia seeds
2 Tbsp hemp seeds
1½ cups unsweetened plant-based milk
1 tsp lime zest
2 Tbsp lime juice
2 Tbsp maple syrup
¼ cup shredded unsweetened coconut
2 Tbsp crushed almonds
Add everything but the almonds to a medium-sized bowl or 16-ounce mason jar. Stir well so that the chia seeds are dispersed throughout the milk mixture.
Place in the refrigerator. After approximately 30 minutes, stir mixture again and let sit in refrigerator another 1 to 2 hours before serving.
When ready to serve, top with crushed almonds.
Recipe and photo courtesy of Nichole Dandrea-Russert of PurelyPlanted.com.
Sustainable Pantry Solutions
Maximize Space, Minimize Waste
by Zak Logan
Clutter and disorganization can be a source of stress, while a tidy space promotes efficiency and mental well-being. In the kitchen, a well-ordered pantry aids meal planning, but a sustainable one goes even further, safeguarding our health and the planet.
Revamping food storage can be as simple as using glass jars for grains or as innovative as adding hanging baskets and shelf risers for more space. Choosing reusable, eco-friendly containers and adopting an efficient system to prevent waste can nourish us in unexpected ways.
“A calm, well-organized pantry reduces decision fatigue and makes home cooking feel manageable rather than overwhelming,” says Nassim Secci, owner of The Happy Space Company, in Hong Kong.
“When nutritious ingredients are easy to see and reach, they naturally become the default option.”
Start With the Basics
A busy schedule can make us forget what is at the back of the cupboard. Secci suggests the simplest and most impactful first step is to take everything out and inventory what is already there. “Most pantries aren’t unsustainable because of what’s in them, but because of what’s forgotten. When items are hidden or duplicated, we overbuy, waste food and lose track of expiration dates.” Secci encourages clients to consider what they truly use and consistently waste before buying new containers or reorganizing.
Keep Items Fresh
Designate specific shelves or areas as “use first” zones to minimize food waste and overbuying, helping to ensure freshness. For Joana Fernandes, founder of Sage Home Harmony, in San Francisco, visibility is key. “Use clear jars with labels. Color coding helps. Keep items you use often on easy-to-grab shelves and items you use infrequently on a higher shelf. For example, I had a client who only bakes during the holidays, so baking items were kept higher. When she was ready to bake this year, all items were in one place, and she double-checked her inventory before shopping.”
Fernandes prefers airtight metal or glass containers; for flour, sugar and rice, she uses food-grade stainless steel locking buckets, which are rodent- and pest-resistant. Classic Ball and Bormioli Rocco glass jars add a timeless touch to any pantry shelf, while silicone storage brands like Stasher and ZipTop offer versatility and color options.
Group similar items together at eye level, especially everyday grains, cereals, breakfast items, flours and sugars. Reserve a special shelf for locally sourced products like honey and specialty items for practicality and a sense of connection.
Optimize Space
For those without a walk-in pantry, use bookcases to create pantry shelves in a dining room, kitchen or even an unused coat closet. A metal over-the-door rack or canvas organizer can hold spices, herbs, condiments, oils and small items, especially in galley kitchens. Other vertical storage ideas include lazy Susan towers, stackable containers and under-shelf drawers for canned goods and bulk items. Tiered shelving or risers prevent items from disappearing at the back.
Although storing food in glass and metal containers thwarts ants and mice, cleaning the storage area regularly with a natural solution is advisable. Secci recommends a simple vinegar and water solution for shelf cleaning, baking soda for odors, and essential oils like peppermint or eucalyptus on cotton pads or in sachets to deter pests.
The Bigger Picture
Focus on organic whole foods and fair-trade items, and source ingredients from local businesses and farmers markets. Shifting our mindset adds abundance to our lives when we use leftovers, compost, buy in bulk and support brands with ethical, regenerative practices.
Add a personal touch by hanging dried herbs or flowers or a whimsical kitchen witch over pantry shelves. For convenience, Fernandes suggests keeping a running list of needed items using an app or pen and paper to stay organized before shopping.
Zak Logan is a freelance writer dedicated to healthier living.
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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.
“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.
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 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.
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 neatly into one category. It spans a thoughtful spectrum, from wellness-forward hotels that layer restorative options into a flexible stay to immersive retreats built around structure and clinical intention, each sharing the same goal: to support the body through intentional nourishment, therapeutic care and environments that restore balance. The distinction lies not in effectiveness, but in how much structure a traveler desires.
Food as Daily Medicine
In both models, food forms the foundation. Meals are typically organic, seasonal and minimally processed, designed to lighten digestive
load while delivering essential nutrients. Vegetable-forward dishes, mineral-rich broths, fresh juices and gut-supportive preparations appear not as trends but as steady interventions.
When distractions fall away, eating becomes deliberate. Guests begin to notice how ingredients influence bloating, energy and mental clarity. Hunger cues recalibrate. Satiety feels clearer. For many, this shift alone produces tangible results: steadier energy, improved sleep and a renewed connection to the body’s rhythms.
Path One: Wellness-Forward Hotels
The first path prioritizes autonomy. Well-
ness-forward hotels integrate detox-supportive amenities without requiring adherence to a fixed program. Guests opt in to spa therapies such as infrared sauna, hydrotherapy, lymphatic drainage or restorative massage while maintaining the freedom of traditional travel.
Menus emphasize digestive ease and metabolic balance. Design favors natural light, quiet spaces and proximity to nature, helping regulate the nervous system. Travelers may begin the day with yoga, explore in the afternoon and return for a sauna before dinner. Wellness is present, but not prescriptive.
This approach appeals to those who value flexibility and exploration, weaving nourishment and restoration into the cadence of a trip.
Path Two: Guided Detox Retreats
The second path embraces structure. Guided retreats operate within a defined schedule, often led by functional medicine practitioners, naturopaths or integrative nutrition professionals. Meals, therapies and educational sessions align within a cohesive framework.
Days may include cooking demonstrations, nutrition lectures, guided movement and hydrotherapy. Education distinguishes these programs. Guests do not simply experience detox-supportive care; they learn the rationale behind it, gaining tools for long-term integration.
For travelers who prefer clarity and accountability, structure offers relief from decision fatigue and creates depth.
Choosing the Right Reset
Neither option is inherently better. The most restorative experience aligns with personality, health needs and season of life. Some seek spaciousness. Others benefit from guidance. Both can lead to meaningful insight.
Detox-supportive travel ultimately rests on intention. When food, rest and therapeutic care are thoughtfully integrated, travel becomes more than escape. It becomes information—an opportunity to listen, recalibrate and return home more resilient than before.
Shae Marcus is founder of The 11:11 Experience. Connect with her at The1111Experience.com.
0TUESDAY, MARCH 3
Blood Moon Lantern-Lit Hike – 6-8pm. Join GTCD at Hickory Meadows for a quiet, lantern-lit, self-guided hike under the striking beauty of the Blood Moon, a total lunar eclipse that casts the moon in a deep red glow. $5, free/age 12 & under. Meet at the Randolph Trailhead. Registration required: NatureIsCalling.org.
FRIDAY, MARCH 6
Owl Prowl – 7-8:30pm. Learn about our local owls and their conservation with an introductory presentation and then head out for a night hike in search of these amazing birds. $10. Grass River Education Center, 6500 Alden Hwy, Bellaire. Must pre-register: GrassRiver.org.
SATURDAY, MARCH 7
Breakfast Basics for Kids 10-11:30am. Join Chef Adam Worden for a fun, hands-on class designed for budding chefs ages 6 and up. Kids learn how to whip up tasty, nutritious breakfast favorites while building confidence in the kitchen. Oryana West, 3587 Marketplace Cir, Traverse City. Oryana.coop.
TUESDAY, MARCH 10
Life Under the Snow – 7-8pm. Join LTC Director of Environmental Education Dylan for a presentation exploring the secret lives unfolding beneath the snow. The Headlands International Dark Sky Park, 15675 Headlands Rd, Mackinaw City. LandTrust.org.
WEDNESDAY, MARCH 11
Life Under the Snow – 6:30-7:30pm. A presentation exploring the secret lives unfolding beneath the snow. Charlevoix Public Library, 220 Clinton St, Charlevoix. LandTrust.org.
SATURDAY, MARCH 14
Early Spring Bird Walk – 9-11am. Join us for the first walk in our birding series at the start of spring as we look and listen for these early arrivals. $10. Grass River Natural Area, 6500 Alden Hwy, Bellaire. GrassRiver.org.
SATURDAY, MARCH 21
Apple Pruning Workshop – 9am-12pm. Join the Little Traverse Conservancy for a workshop focusing on the pruning and care of apple trees. Elizabeth B. Hoffmann Nature Preserve, 17956 Vratanina Rd, Charlevoix. LandTrust.org.
Spring Market – 11am-2pm. Celebrate Spring at the Grand Traverse Conserva-
tion District among local nature-themed artisans. Free admission. Boardman River Nature Center, 1450 Cass Rd, Traverse City. NatureIsCalling.org.
MapleFest – 12-3pm. Stop by any time and see the process in action of making maple syrup. Ask staff questions and hike on the trail to see where we tap trees, hang buckets and lines, and collect the sap. Free. Grass River Natural Area, 6500 Alden Hwy, Bellaire. GrassRiver.org.
TUESDAY, MARCH 24
Culinary Knife Skills for Teens – 6-7:30pm. Learn knife cuts and proper, safe, knife handling while preparing fun, unique versions of salsa. Oryana West, 3587 Marketplace Cir, Traverse City. Oryana.coop.
Ongoing Events
DAILY
Free Online Programs – Practical Buddhism, Healing and Compassion Meditation, Group Practice, White Tara Guided Healing Meditation, Sunday Talks. Jewel Heart Tibetan Buddhist Learning Center: JewelHeart.org.
Infinite Path Martial Arts Customized Virtual Learning – For self-defense and fitness with Christopher Scafone. More info: 248-284-3242, IPMAContact@yahoo. com or InfinitePath.net.
Sacred Lights Collective Events – A digital platform and virtual community for seekers and facilitators to walk the spiritual path together offering daily classes, groups and workshops. With Aria Mae Everts. Virtual. 774-578-2762. Sacred LightsCollective.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.
WEEKLY
Mindful and Musical – Classes available for children from newborns through age. An intergenerational class, We’re Better Together, meets within assisted living communities, fostering interaction between young children and elders. Pop-up classes on Sat mornings offer additional opportunities for families. 414 E Eighth St, Traverse City. 231-360-2898. MindfulAndMusical.com.
Second Spring Farm – Find their offerings at the Wed and Sat markets, Traverse City and Tues, Glen Arbor; Sat market, Suttons
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Secure your growing space! Text us today. 734-757-7929
Bay, Thurs market, Leland, Fri market, Northport, Sun market, Interlochen. Also at the Mercato in Building 50 on Sat during the winter months. Farm visits available by appt. 7155 E Hoxie Rd, Cedar. 231-944-8946. SecondSpringFarm.net.
SUNDAYS
Soul-Stirring Yoga Sundays – 10am. In-person and live online with Crystal Turner. Each class is a multi-level class, allowing for exploration and expansion to flourish from the inside-out. $20. Karasi Fitness and Healing Arts, 104 S Union St, Ste 204, Traverse City. 231-492-9206. Karasi FitnessAndHealingArts.com.
Kundalini Yoga – 10-11am. A dynamic, powerful tool that is designed to give you an experience of your energetic body. All levels. Sliding scale $10-$20. New Moon Yoga, 10781 E Cherry Bend Rd, Traverse City. 231-392-5813. NewMoonYogaStudio.com.
White Tara Guided Healing Meditation – 10:30-11:30am. In-person & Zoom. Free. Jewel Heart Tibetan Buddhist Learning Center, 1129 Oak Valley Dr, Ann Arbor. 734994-3387. JewelHeart.org.
Sunday Talk with Demo Rinpoche –11am-12pm. In-person & Zoom. Jewel Heart Tibetan Buddhist Learning Center, 1129 Oak Valley Dr, Ann Arbor. 734-9943387. JewelHeart.org.
The Way of Eternal Becoming: Energetic-Spiritual Cultivation Session – 2-3:15pm. Raising, brightening and engaging your unique true whole self and inherent gifts for a more present and fulfilling way of maneuvering through life’s challenges, successes and day-to-day experiences. Free. Zoom. EternalBecoming.com.
MONDAYS
Cancer Care Support Discovery Call – 6-6:30pm. For those looking to incorporate a holistic, functional element of care into their cancer treatment plan by working in conjunction with your oncologists, surgeons, primary care physician and physical medicine practitioners. More info: MIHolisticMed.com.
TUESDAYS
Charlevoix Senior Center Veteran Social & Lunch – 9am-1pm. 1st Tues. Honoring our veterans. Social beginning at 9am and Free Lunch for Veterans at 11:30am. Charlevoix Senior Center, 06906 Norwood Rd, Charlevoix. Charlevoix.org.
“Sew”cial Day – 10am-6pm. 1st Tues. Grab some interruption-free sewing time with help and support to get you through your projects. A great chance to meet up in a safe space and enjoy some sewing time.
Juneberry Cottage, 220 N Main St, Evart. RSVP: JuneberryCottage.com. Empowerment Circle – 10:30-11:30am. With Heather Zigler. By bringing new light to an ancient and traditional tool used by indigenous people around the globe. Circles are a place to transform ME to WE as a space where the principle of sharing power with each other exists instead of having power over one another. 1st class free. Pure Essence Wellness Center, 1240 E 8th St, Traverse City. 231499-8595. HeatherZigler.com.
Spiritual Guidance and Readings – 11am7pm. With Julie Chai. Receive various forms of spiritual consultations such as clairvoyant readings, aura healings, oracle card interpretations and past life readings. $1/min. Higher Self Bookstore, 313 E Front St, Traverse City. For appt: 231-941-5805. HigherSelfBookstore.com.
Hand Work – 12-4pm. 2nd Tues. Work on a project of your choice. Think of it as the non-electrical side of sewing, piecing and quilting. Juneberry Cottage, 220 N Main St, Evart. RSVP: JuneberryCottage.com.
Traverse City Women’s Circle – 6pm. 2nd Tues. With Be Here Now Baby. Offering women a safe space to connect, share and empower each other. Donation. Dharamsala TC, 869 Robinwood Ct, Traverse City. 231-421-3808. DharamsalaTC.com.
The Gathering – 7-8pm. 2nd & 4th. With Ryan Donahoe. Inter-spiritual space: for our stories to be shared, our beliefs to be explored and community to be nurtured. Free. Carnegie Building, 451 E Mitchell St, Petoskey. My Oasis Center: 231-333-8046 or MyOasisCenter.org.
Neverending Lam of Liberation –7-8:30pm. With Demo Rinpoche. In-person & Zoom. Jewel Heart Tibetan Buddhist Learning Center, 1129 Oak Valley Dr, Ann Arbor. 734-994-3387. JewelHeart.org.
WEDNESDAYS
Morning Flow Vinyasa Yoga – 7:308:15am. Beginner/Level 1; Intermediate/ Level 2. Get up and get your body moving through a series of fluid postures flowing through sequences of sun salutations, standing and seated postures in this energizing class. $14/class. Livestream. Tinyurl. com/3jp9vsbn.
Empowerment Circle – 5:30-6:30pm. See Tues listing. Pure Essence Wellness Center, 1240 E 8th St, Traverse City. 231499-8595. HeatherZigler.com.
Community Slow Roll TC – 6-8pm. With Norte Youth. A weekly ride from Oryana to The Little Fleet. The route is 3-5 miles and the pace is accommodating for all abilities. 260 E Tenth St, Traverse City. 231883-2404. NorteYouthCycling.org.
THURSDAYS
The Goddess Workout Beginner Hula Dance Class – 6:30-7:30pm. For absolute beginners of all ages, sizes and shapes. Learn basic hula moves and combinations. $80/8-wk session, $15/drop-in. First Congregational Church, 8066 W State St, Central Lake. AmiraHamzarRaks.com.
Rest & Regulate: Trauma-Focused Yoga –7:45-8:45pm. Join us in-person or virtually via livestream. Gentle, beginner friendly yoga led by licensed mental health therapist and registered yoga instructor. Learn calming breathwork and somatic techniques. $20. Namaste Yoga Center, 3121 Rochester Rd, Royal Oak. MindfulEmpowermentpllc.com.
FRIDAYS
Witch’s Recovery Circle – 11am-12pm. This is not your average recovery meeting. A sacred virtual space for anyone walking a healing path, whether you are in recovery from alcohol, drugs, food, sex, chaos, co-dependency, trauma, or anything else that has disconnected you from your power. All welcome. Free. IlluminateUnschool. com/sober-witch-recovery-circle.
Meditation: Chanting for Peace – 3-4pm. 1st & 3rd Fri. Explore the healing resonance of their own voices through sacred sound. Guided by Aideen Ni Riada. All levels. $20. Vesica Healing Center, 1030 Hastings St, Ste 110, Traverse City. Register (call/text): 231-499-3649. ConfidenceInSinging.com.
SATURDAYS
Mindful Morning Flow – 8-9am. In-person and online. Gently energize your body and focus your mind, drawing attention to each movement and breath to each posture in this Vinyasa-style practice. $25 in studio, $15 virtually (bundle 6 classes for $120). True Balance Fitness, Nutrition and Wellness, 1128 S Garfield Ave, Traverse City. 231-519-0808. TrueBalanceLife.com.
Classifieds
FOR RENT
Eco/EMF shielded home near Grayling available for short to long term stay. Minimal rent/ help caring for dogs & chickens on property. Call 231-714-0477 for details.
HOLISTICALLY RAISED PUPPIES
HEALTHY HERDERS - Full grown female Aussiedoodle, 13lbs, blue merle, holistically raised since taken in as an older pup. Roscommon. NutritionalRC@gmail.com. 989-275-9976.
Advanced Wellness
NATURE’S TRADING POST
Covering all of Northern MI
NaturesTradingPost.com
Nature’s Trading Post
Offering Northern Michigan the Most Natural Smokeless Tobacco Options! Snus, Loose cut & Pouches (With & Without Tobacco)
Offering natural smokeless tobacco options. Delivered free within Northern MI. See ad page 29.
CBD Products
MY CBD
Kelly Young MyTCBD.com
Contact Us For Free Delivery! See Website For More Info -
EMF Investigator
GOOD WAVES EMF INVESTIGATOR
Serving Central to Northern MI 231-714-0477
EMFInvestigator.com
Holistically Raised Puppies
HEALTHY HERDERS
Roscommon, MI
NutritionalRC@gmail.com 989-275-9976
Full grown female Aussiedoodle, 13lbs, blue merle, holistically raised since taken in as an older pup. Roscommon. NutritionalRC@gmail. com. 989-275-9976..
All-natural CBD products. We source from only organic, environmentally socially responsible companies that believe in cruelty-free testing. Life is too short to feel anything less than your personal best. Ask about our distributor options where you can be your own boss. See ad page 23.
naturestradingpost.com (989) 275-9976 Nicotine Pouches Can Be Used As A Substitute For Patches.
Cooking & Tea Brewing
SPICE & TEA MERCHANTS
145 E Front St, Traverse City 231-947-7423
SpiceMerchants.biz/traverse-city-spice-store
Providing the world’s best herbs, spices and teas for your kitchen. We carry over 200 spices from everyday use to the most exotic as well as over 120 different teas. See ad page 19.
Many unexplained health issues are showing links to Cell Phones/Towers/Wi-Fi (with levels now stronger than bodies naturally adapt to). We detect EMF-related causes by determining sources of harmful radiation & offer solutions to mitigate them. See ad page 25..
Charming farm-market, cafe and natural foods store at their farm, featuring organic espresso and tea bar, kombucha on tap, organic produce and meats, local honey, maple syrup, eggs, cheese, gift items and much more. See ad page 20.
Holistic Wellness
WHOLE HEALTH TRAVERSE CITY
3639 Cass Rd, Traverse City 231-943-2100
WholeHealthTC.org
We help people suffering with chronic joint and muscle pain due to arthritis or injury to decrease their pain, increase their quality of life and maximize their competitive edge through advances in functional neurology and regenerative medicine. See ad page 17.
Natural First Aid
DOCTOR RADOW’S
POVIDONE-IODINE OINTMENT
DoctorRadows@gmail.com 386-414-1809
DoctorRadows.com
This hospital-grade ointment provides fast, effective healing for cuts, scrapes and wounds—without antibiotics, sting or scarring. Used by medical professionals, it’s now available for home use without a prescription to support clean, confident, everyday care. See ad page 9.
Natural Foods
EDSON FARMS
835 S Garfield Ave, Traverse City 231-941-5221
EdsonFarms.com
LIST YOUR BIZ IN THIS WELLNESS DIRECTORY!
Text Now for Special Rates! 734-757-7929
Good for mind, body and soul. Open since 1979 Edson Farms Natural Foods is a Northern Michigan favorite. With impeccable customer service, we have an organic deli and juice bar, coffee bar, produce, groceries, supplements, herbs, bulk foods, allergen friendly foods, body care, coffees and tea, and local products. See ad page 9.The Box building in Traverse City. Trained in NMT, Trigger Point, and Sports Massage therapies. See ad page 21.
