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Greetings,
There’s something about March that feels like a quiet turning point. The air softens. The light lingers a little longer. And somewhere beneath the surface, something begins to stir.
Like spring seeds carried by the wind, we sometimes find ourselves in unfamiliar places—unsure how we arrived, yet aware that something new is possible. This month’s feature reminds us that uncertainty doesn’t have to mean instability. It can mean opportunity.
Spring offers a clean slate—a thawed patch of soil waiting for intention. We don’t need a full blueprint for the year ahead. We just need a spark. A small decision. A first step.
It’s easy to overthink the future or stall in decision paralysis. But growth rarely begins with certainty. It begins with trust. Trusting inspiration. Trusting that each small act—writing a paragraph, making a call, planting a seed, encouraging a friend—is part of something larger taking shape.
Michelangelo believed every block of stone held a masterpiece waiting to be revealed. Perhaps spring invites us to remember that we are creators, too.
This month, consider keeping a journal for new ideas. Cheer for someone else’s dream. Take one small step toward your own.
The map may not be clear—but the season is.
Let’s grow forward together.
Mike and Cindy Hart
HOUSTON EDITION
PUBLISHERS Cindy & Mike Hart
EDITOR Jane Aylward
CREATIVES Cindy Hart
LEADS Yasin Rahman
CONTACT US 11428 Debbie Lane Iola, TX 77861 713-443-3186
Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.
Houston Answers the Call to Heal
The Institute for Spirituality and Health at the Texas Medical Center and the Baylor University Center for Ethics will co-host the 2026 Conference on Medicine and Religion in Houston from March 22–24. This year’s theme, “The Prophetic Voice: Creativity, Compassion, and the Pursuit of Healing,” will bring together approximately 400 healthcare professionals, scholars, students and faith leaders from across the United States and abroad. The conference will be held at the Hilton Post Oak by the Galleria, 2001 Post Oak Blvd.
On Sunday, March 22, the public is invited to participate in experiential learning designed to explore how spirituality, ethics and healing intersect in daily life and caregiving. Rather than lectures alone, the day emphasizes embodied experiences that cultivate presence, attentiveness and ethical discernment—qualities important for clinicians, chaplains, scholars and caregivers navigating burnout and complex human needs.
Afternoon excursions (12:45–5:15 p.m.) include visits to the Rothko Chapel, Live Oak Friends Meeting House and Ismaili Center Houston in a program titled Spaces of Stillness: Sacred Architecture, Presence,
Concurrent workshops (2–5 p.m.) at the Hilton Post Oak will cover faith-engaged public health action, Islamic and Jewish bioethics perspectives on care and substance use, navigating spiritual topics in clinical practice, and integrating the arts into health and science education.
Sunday-only registration is $50 and includes transportation for excursions or workshops. Full conference registration ranges from $105 for students to $565 for physicians. Details are available at medicineandreligion.com.
The Institute for Spirituality and Health offers ongoing programs and a free newsletter at spiritualityandhealth.org.
Stuart C. Nelson is president and CEO of the Institute for Spirituality and Health at the Texas Medical Center.
and the Work of Healing. Another excursion, Bearing Witness: Art, Memory, and the Moral Imagination in Medicine, visits the Museum of Fine Arts Houston and Holocaust Museum Houston.
Cupping Therapy for Muscle Fatigue
High-intensity exercise causes inflammation and muscle fatigue, which can limit athletic performance, increase the risk of injury and slow the speed of recovery. In recent 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.
Jury Is Still Out on Hot Yoga
A 2025 systemic review in Sports Medicine –Open examined the effects of hot yoga on the body and mind. Hot yoga is practiced in warm to hot conditions, typically at temperatures at or above 77° F. The review of 43 studies involving 942 predominantly female participants assessed the immediate and long-term effects of the practice. Many of the studies had small sample sizes or inadequate experimental designs.
The researchers found that body temperature and heart rate rose after a single session of hot yoga, but it did not require greater energy compared to yoga performed at normal temperatures. Longer sessions of hot yoga led to some improvements in flexibility, balance, bone mineral density, body composition and cardiovascular indicators such as blood lipid profiles.
The researchers found encouraging but not definitive evidence that hot yoga may alleviate psychological and affective disorders, as well as improve cognitive function. Noting that there were reports of ill-health following hot yoga practice, the researchers concluded that while hot yoga appears to offer some health and functional benefits, claims that it is superior to other forms of exercise or yoga are not yet backed by strong evidence.
Michelle Aleksa/Shutterstock
Gamjai/Shutterstock
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.
HOUSTON METRO
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Climate Tipping Points and the Urgency for Action
The 2025 Global Tipping Points Report, published by the University of Exeter and Stockholm Resilience Centre, indicates that the world has already crossed the first climate tipping point involving the widespread mortality of warm-water coral reefs on which nearly one billion people and a quarter of all marine life depend. Caused by rising ocean temperatures, acidification, overfishing and pollution, this massive damage to coral reefs is expected to continue unless global warming is reversed.
The 2025 World Meteorological Organization Global Annual to Decadal Climate Update also predicts that a 2.7° F warming threshold will be reached within the next five years, which will result in more frequent and extreme weather events, disruptions in food production, limited water access and a rise in sea levels. Compiled by 160 scientists from 23 countries, the report calls for urgent action to prevent further tipping points.
A new study led by the University of Colorado Boulder and published in Nature Geoscience details the unprecedented 2023 retreat of Antarctica’s Hektoria Glacier, comparable in size to the city of Philadelphia. Using seismic data, satellites and remote sensors, the research team surveyed the glacier, capturing its topography and retreat at different time intervals. They noted that the glacier retreated five miles in just two months, 10 times faster than any previous record. The scientists believe the glacier floated above the ice plain, exposing it to warm ocean water and tidal forces, which caused large chunks of ice to break off.
This accelerated retreat is reshaping sea-level rise predictions. The study highlights the swift destabilization of grounded glaciers, indicating that current models likely underestimate the pace of Antarctic ice loss and the resulting coastal flooding from sea level rise. This is especially concerning for larger ice sheets like Thwaites, which rivals the size of Great Britain.
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
Knees
Ankles
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.
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.
Ask your local healthcare provider about NuvoCell or scan the QR code to find a provider in your area.
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.
OlgaMiltsova
36 Years of Wellness and Growing
Established in 1989, the Joyce Long Wellness Institute continues to thrive. Joyce Long, certified in colon hydrotherapy since 1992 and a certified colonic therapist and instructor since 1991, invites clients to escape the city’s traffic and noise to detox, renew, and rejuvenate.
The institute offers a wide range of services including red laser pen acupuncture, lymphatic drainage massage, facials, reflexology, infrared sauna, massage therapy, ion cleanse foot or hand baths, Chinese cupping, ear coning, certified health coaching, and colon hydrotherapy (by prescription).
Joyce teaches that colon hydrotherapy is an effective method for cleansing the large intestine, used for centuries alongside proper exercise, hydration, nutrition, and personal hygiene.
Thirty years ago, Joyce faced a Stage 3 cancer diagnosis and was given a year to live. Unsatisfied with conventional treatments, she explored natural modalities like lymphatic drainage, massage therapy, and colonics. Now, three decades later, Joyce is thriving. She founded the Joyce Long Wellness Institute to educate others on the benefits of these therapies. Specializing in lymphatic drainage and colon hydrotherapy, Joyce helps clients detoxify and stimulate their immune systems. Located in Rosenberg, TX, she welcomes clients from all over. Visit joycelongwellness.com to learn more.
Joyce Long’s Wellness Institute. 1308 James Street, Rosenberg, TX 77471. 281-232-7336 joycelongwellness.com.
See Ad on page 22.
Follow the link or scan the QR Code to watch Joyce’s new interview video. tinyurl.com/2b7pjhzt
Natural Detox and Healing at HC3 Wellness Center
HC3 Wellness Center is a holistic spa dedicated to supporting natural health and whole-body wellness through personalized, professional care. Formerly known as Houston Colon Care Center, the center is widely recognized for its expertise in colon hydrotherapy, offering sessions in a private, comfortable setting designed to promote relaxation and renewal.
HC3 Wellness Center provides a comprehensive menu of services, including colonics, therapeutic massage, Amethyst BioMat Therapy and ionic foot detox. Each service is tailored to meet individual needs and delivered by licensed, knowledgeable practitioners committed to client well-being.
Colon hydrotherapy, a safe and drug-free method of cleansing, remains a cornerstone of the center’s offerings, with many clients reporting increased energy and vitality following sessions. Massage and bodywork therapies support stress relief, flexibility and recovery, while detox programs help reset the body through natural processes.
Guided by a mission to elevate community health through education and quality care, HC3 Wellness Center continues to serve as a trusted destination for those seeking balance, renewal and long-term wellness.
Visit our website today for more information. Call us to schedule an appointment. HC3 Wellness Center 2201 W Holcombe Blvd., Suite 200, Houston, Texas 77030. 713-667-8600. hc3wellness.com.
See Ad on page 23.
Urban Colonics: Experience, Integrity, Results
Since 1979, Barbara J. Ellis has led Urban Colonics with unwavering dedication, providing professional colonic hydrotherapy services from the same trusted location. With decades of experience, Ellis has built a reputation for compassionate care, client education and a commitment to supporting the body’s natural detoxification processes. Urban Colonics utilizes a closed-system method, offering a hygienic, controlled approach designed for client comfort and privacy.
The center provides a welcoming, professional environment where individuals can learn about the potential benefits of colonic hydrotherapy as part of a broader wellness lifestyle. Barbara and her knowledgeable staff take time to answer questions, explain each step of the process and ensure clients feel informed and at ease.
In addition to client services, Urban Colonics offers training for those interested in pursuing a career in colon hydrotherapy, sharing practical knowledge gained from more than four decades in practice.
To learn more about services or career opportunities, visit the website or call during business hours. Barbara and her team are ready to help guide you toward a healthier path.
Visit our website for more information. Call us to schedule an appointment. Urban Colonics 5042 Briscoe St. Houston, TX.77033. urbancolonics.com.
See Ad on page 23.
The Sound Path: Restoring Balance Through Sound and Energy
Kristine, founder of The Sound Path, offers sound healing, Reiki, and shamanic healing practices that support balance, clarity, and inner harmony. With over 20 years of experience in movement and mindbody work, her approach integrates physical awareness with subtle energy healing.
The Sound Path was shaped through years of professional training and lived experience, rooted in practices that offer genuine support —not through force or fixing, but through presence, awareness, and restoration. Drawing from sound, energy, and contemplative traditions, the work supports people navigating stress, transition, and overwhelm.
Through private sessions, group experiences, and workshops, Kristine uses crystal singing bowls, Reiki, and guided shamanic practices to help clients release tension, restore coherence, and reconnect with a sense of steadiness. Her work is calm, attentive, and respectful of each person’s natural rhythm.
Kristine is a Usui/Holy Fire® Reiki Master and longtime student of contemplative and healing traditions. Her work emphasizes presence, ease, and sustainable well-being.
Check the Natural Awakenings calendar for two The Sound Path events this month.
Learn more at thesoundpath.com.
See Ad on page 28.
Houston Holistic Health Clinic has announced its move to a new location at 5821 Southwest Freeway, Suite 370. Led by Dr. Gracie Chukwu, a Doctor of Naturopathy and Certified Nutrition Counselor, the clinic provides holistic wellness services focused on prevention and individualized care.
Dr. Chukwu combines naturopathic principles with nutrition counseling to support clients in restoring balance across body, mind and spirit. She emphasizes that each individual has unique health needs and works to assess lifestyle habits, behaviors and nutritional patterns as part of a comprehensive wellness plan.
Through noninvasive assessments and natural healing approaches, the clinic addresses digestion, nutrient absorption and elimination as foundational components of overall health. Dr. Chukwu teaches clients how food choices, environmental factors and daily habits influence physical and mental energy.
Houston Holistic Health Clinic’s new location continues its mission of promoting disease prevention and long-term wellness through natural, holistic care.
Houston Holistic Health Clinic 5821 SW FWY, Suite 370, Houston, TX 77057. 713-781-9991. houstonholistichealthclinic.com.
See ad on page 7.
Houston Holistic Health Clinic Moves to New Home
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.
New Africa/Shutterstock
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.
Coming in April
Dean Drobot/Shutterstock
Veliavik/Shutterstock
CREAMY AND COZY VEGGIE RAMEN
This creamy, comforting, savory and satisfying coconut-based broth is a feast for the eyes. It also feeds the mind, body and soul.
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.
Angela MacNeil Photography
NOURISH AND THRIVE IMMUNE SUPPORT SOUP
Loaded with fiber, protein, iron, selenium and magnesium, this soup harnesses the natural power of plants in a deliciously wholesome way to help support the immune system through seasonal transitions. Fiber supports the health of the gut, where 70 to 80 percent of immune cells live; selenium has been shown to lower the risk of infections; and phytonutrient-rich veggies and spices fight inflammation.
YIELD: 4 SERVINGS
¾ cup thinly sliced leeks (white and light green parts only)
2 tsp mustard seeds
2 cloves garlic, minced 1-inch piece of ginger, peeled and minced
1 small head cauliflower, leaves removed, cut into 1-inch florets
2 tsp ground turmeric
1 Tbsp ground cumin
½ tsp salt (optional)
Ground black pepper to taste (optional)
3 cups low-sodium vegetable broth
1 cup canned light coconut milk
1½ cups home-cooked or 1 15-oz can chickpeas, drained
2 cups destemmed and chopped kale
¼ cup chopped cilantro (optional)
1-2 dashes cayenne pepper (optional)
1-2 dashes smoked paprika (optional)
In a large stockpot over high heat, add the leeks and mustard seeds. Stir for 2 to 3 minutes, until the leeks are translucent.
Reduce the heat to medium and add the garlic, ginger, cauliflower, turmeric, cumin, salt and pepper. Sauté for 1 to 2 minutes, or until the spices are lightly toasted. Deglaze the pan with 2 to 3 tablespoons of water or vegetable broth as needed.
Add the 3 cups of vegetable broth. Raise the heat to bring the soup to a boil, then reduce the heat to a simmer. Cook until the cauliflower is tender, about 10 minutes.
Stir in the coconut milk, chickpeas and kale. Heat through until the kale is slightly wilted.
Add more salt and pepper to taste.
Divide among four bowls and serve with the cilantro, cayenne pepper and smoked paprika.
This soup can be stored in an airtight container in the refrigerator for up to five days or kept in the freezer for up to one month.
Substitutions: In place of leek, use onion or shallot. Use white beans or another legume of choice instead of chickpeas. Use a favorite leafy green in place of kale, such as spinach, mustard greens or bok choy. Instead of cilantro, use parsley or chives.
Recipe from the cookbook Powered by Plants: Nutrient-Loaded 30-Minute Meals to Help You Thrive by Food Revolution Network CEO Ocean Robbins and Nichole Dandrea-Russert, MS, RD, published by Hay House.
Angela MacNeil Photography
Honoring the Colon:
A Holistic Look at Screening, Awareness, and Empowerment
by Lindsey Storlie
In the world of holistic health, the journey toward wellness embraces mind, body, and preventive awareness. March isn’t just about spring blooms—it’s also Colon Health Awareness Month, a time to deepen conversations around digestive wellness, early detection, and the choices we make to support long-term vitality. Digestive health is central to holistic living. A balanced gut supports nutrient absorption, immune strength, emotional well-being, and systemic detoxification. Yet, like many internal systems, it often operates without fanfare-until something feels “off.” That’s why proactive care is so essential.
Why Colon Health Matters
Colorectal (colon and rectal) cancer is one of the most common cancers in the United States and also one of the most preventable when detected early. Health organizations recommend regular screening beginning around age 45 for most adults, because early-stage disease may not cause symptoms but is much easier to treat when found early.
Holistic care encourages us to notice subtle imbalances and to align lifestyle choices-nutrition, movement, stress management, sleep-with wellness goals. Integrating preventive health screenings into this lifestyle honors the body’s wisdom and supports informed choices.
Screening Options: Traditional and Emerging
The gold standard for colorectal cancer screening remains the colonoscopy, a procedure that visually examines the entire colon and allows for immediate removal of polyps, the precursors of many cancers. However, not everyone is comfortable with or able to undergo this procedure. This has led to expanding screening options, including stool-based tests and newer blood-based methods.
Blood tests that screen for colorectal cancer are gaining interest because they involve just a simple blood draw, which can feel more approachable for some people. These tests typically look for markers-like cancer-related DNA changes-in the bloodstream that might suggest the presence of cancer. They are best used as early screening tools and are not meant to replace a colonoscopy or diagnostic follow-up if abnormalities are detected.
A Simple Screening Tool You Can Explore
If you’re curious about non-invasive screening as part of your wellness framework, the Any Lab Test Now Houston Colon Cancer Screening (Blood) Test offers a blood-based colorectal cancer screening option. This test requires just a quick visit for a blood draw and can be a conversation starter with your healthcare provider about your overall screening plan.
Here’s what to keep in mind:
• It’s a screening tool, not a diagnosis. A positive result would generally lead to recommending a follow-up colonoscopy for confirmation.
• It can be empowering. For those who avoid traditional screenings due to discomfort or anxiety, a blood draw may feel more aligned with personal comfort and holistic care.
• It informs, but doesn’t replace. Current research indicates bloodbased screenings are not as sensitive as colonoscopies in detecting early cancers and do not identify precancerous polyps as reliably.
Holistic Living Includes Wise Screening Choices
Holistic health is rooted in awareness, balance, and informed action. Whether you choose dietary shifts to support microbiome health, yoga for stress reduction, or regular screenings for early disease detection, the goal is the same: a life lived with intention and well-being.
Colon Health Awareness Month is an invitation—not a warning—so let’s honor the complexity of our bodies by embracing both traditional wisdom and modern tools that help us thrive. Screening isn’t about fear; it’s about deep respect for the body that carries us through every season of life.
Lindsey Storlie is the marketing manager for Any Lab Test Now.
Any Lab Test Now® provides direct access to clinical, DNA, and drug and alcohol lab testing services, as well as phlebotomy and other specimen collection services, through our retail storefronts ustomers walk in, choose the lab tests they want and get tested. anylabtestnow.com
Gardening Our Dreams
by Marlaina Donato
Like spring seeds carried by the wind, we sometimes find ourselves in unfamiliar circumstances, unsure of how we arrived there. Whether we believe it to be chance or choice, it is up to us to seize opportunities for growth. When confronted with the unknown, uncertainty can yield to a sense of empowerment if we recall that each day presents a banquet of choices, and the small decisions we make daily are acts of self-nourishment.
Spring can be a clean slate—a fresh, thawed soil in which to sow something courageous and new. With the wisdom gained from our winters, we can travel forward, even if we don’t have a map to guide the way. In the beginning, all we need is a spark, and it is okay if no one else sees its potential to ignite.
The renowned artist and sculptor Michelangelo believed that every block of stone contains a masterpiece waiting to be discovered and set free. Seasoned gardeners meticulously plan their harvests long before the first warm days appear, stockpiling seed catalogs and mapping out goals. Inspired chefs court flavor pairings, and expectant mothers design nurseries. Perhaps we need to remember that we are all creators in our own right and capable of trusting our own vision.
Many of our aspirations are thwarted by decision paralysis because we overanalyze and ignore intuition. A more promising path may be to combine passion with patience, allowing each small step to organically lead into another. Maintaining our focus in the present moment and keeping our eye on the path—rather than the destination—leaves room for an outcome more fruitful than we might have imagined.
This month’s to-do list:
• Trust inspiration.
• Start a journal to record ideas and build upon them.
• Cheer for someone else’s goals.
Marlaina Donato is an author, artist and composer. Connect at WildflowersAndWoodSmoke.com.
Cristian Zamfir/Shutterstock
Calendar of Events
Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Calendar of Events email mike@naturalawakenings-houston.com
SUNDAY, MARCH 1st
Pocket Prairies for Faith Communities. 3:00–4:30 p.m., online. Learn how unused church lawns can become thriving pocket prairies that support pollinators, biodiversity, and community engagement. Includes expert guidance, future planting plans, and Q&A. Free. https://www.eventbrite.com/e/ pocket-prairies-for-faith-communities-tickets-1981066939545
TUESDAY, MARCH 10TH
weMED Webinar: Memory Loss. 11 a.m.12 n. We all forget things occasionally but when memory loss begins to interfere with our daily life and impacts our relationships with others we become concerned. What if you could slow or prevent memory loss before it becomes a problem. FREE. wemedhealth.com/upcoming-webinars
SATURDAY, MARCH 14th
Via Creationis: Walking the Way of Creation. 9:00 a.m., Hermann Park. 6001 Fannin St., Houston, TX 77030. Join this guided, prayerful walk through Hermann Park to reflect on Creation through Scripture, science, and spiritual practice. Each stop includes readings, reflection, and discussion. Participants will receive take-home materials. Advance registration required. https:// www.eventbrite.com/e/1981050547516
WESNESDAY, MARCH 18th
weMED Webinar: Kidney Failure. 11 a.m.12 n. Kidney failure is an extremely scary situa-tion as dialysis and kidney transplant interrupt our work-life balance as well as adding fi-nancial strain. This presentation will showcase our patients improved kidney function by following their eGFR and creatinine biometrics achieved through natural therapies. FREE. wemedhealth.com/upcoming-webinars
SATURDAY, MARCH 21st
Mindfulness With Manizeh In-Person Workshop: Moving Mindfully. 10am – 12pm. You are invited to join Manizeh Mirza-Gruber, M.D., for a morning of mindful movement to connect mind and body through breathwork, yoga, and song. Explore the many benefits of cultivating mindfulness both for yourself and with others. 19 Briar Lane, Suite 250, Houston, TX 77027. Cost: $75/person. mindfulinpractice. com/paymentportal
Guided Meditation & Crystal Sound Experience. Doors open 5:00 p.m. Meditation begins 5:30 p.m. Doors open 5:00 p.m., Meditation begins 5:30 p.m. Arrive early to enjoy tea and connect in a peaceful setting before this heart-centered evening begins. The 60–90 minute experience includes guided meditation, a brief gentle movement practice, and immersive crystal singing bowl sound healing to support clarity, renewal, and intention-setting. Held outdoors, weather permitting (updates provided if needed). Cypress, TX (exact location shared upon ticket purchase). $30 per person. Please bring a yoga mat, blanket, pillow, and journal for comfort. Visit thesoundpath.com/events for more information and to register.
WEDNESDAY, MARCH 25TH
weMed Webinar: Diabetes. 11:00 a.m.12:00 p.m. Diabetes is a major concern for many Americans. This webinar explores root causes and natural, effective strategies for managing the condition. Cost: Free. Register: wemedhealth.com/upcoming-webinars
SATURDAY, MARCH 28th
Guided Shamanic Sound Healing Experience Doors open 6:00 p.m. • Begins 6:15 p.m. (60 minutes) This intimate, smallgroup experience (limited to 6 participants) features guided inner work supported by rhythmic drumming and sound to calm the nervous system and focus the mind. Crystal singing bowls deepen relaxation, and the session gently closes with rattle sound to support a smooth return to awareness. No prior experience needed. Montrose, Houston (exact location shared after payment). $30 per person. Please bring a yoga mat, blanket, pillow, eye covering, water, and journal. Visit thesoundpath.com/events for more information and to register.
SUNDAY, MARCH 29th
A Faithful and Hopeful Response to Willful Climate Denial Policies. 6:00 p.m., online. Join retired United Methodist pastor Mel Caraway for a timely discussion on how faith communities are responding with hope and action amid shifting climate policies. Includes interactive Q&A and access to the recording. Free. https://www.eventbrite. com/e/1981951471203
Daily
Morning Meditation – Monday through Thursday. 5:50 a.m-7:15 a.m. Zazen (seated meditation), walking meditation, and chanting. Come for all or part. In person or via Zoom. Houston Zen Center 1605 Heights Blvd, Houston 77008 houstonzen.org
Evening Meditation – Monday through Thursday. 5:30 to 6:10. Evening meditation (zazen) offers a peaceful close to the day. Join the community Monday through Thursday from p.m. for a single, seated meditation period. All are welcome to attend in person or participate virtually through the Zoom Zendo. For more details, visit houstonzen. org Houston Zen Center, 1605 Heights Blvd, Houston 77008.
Sunday
Sunday Program. 8:20-11:00 a.m. The largest weekly gathering at Houston Zen Center begins with chanting and seated meditation, followed by a brief introduction for newcomers or temple cleaning for returning members. A Dharma Talk starts at 9:45 a.m., with tea and refreshments to close. Join in person or via the Zoom Zendo. houstonzen. org Houston Zen Center, 1605 Heights Blvd, Houston 77008.
Half-Day Awakened Retreat. 9am to 4pm. Includes wisdom-mind-opening Dharma Talk by Awakened Zen Master Thich Dieu Thien, followed by vegetarian lunch. Registration required; $50 drop-in. Monthly packages available. Universal Door Meditation Center 15202 Dora Ln, Sugar Land, TX 77498. Register at universaldoormeditationcenter. org/
Sunday at Dawn Mountain Yoga at 9 am weekly. Traditional Tibetan Buddhist meditation with chanting, readings, and an opportunity to ask questions at 10 am weekly. Dharma teaching on first and third Sundays at 11 am. Free lunch on first Sunday at 12:15 pm. Perfect for newcomers and long time practitioners. 4803 San Felipe St. Houston TX 77056. dawnmountain.org
Sunday Reset Yoga. 4:00–5:00 p.m. Starting September 20th. Unwind and recharge for the week ahead with Sunday Reset Yoga, led by Ainslee Chambers. This all-levels, donation-based class blends yoga and massage-inspired movement into a “massage for the self.” Bring your mat, water, and any props that help you feel comfortable. Suggested donation $10–15 (first class free). Info: 713-974-5076. Phoenix School of Massage, 6600 Harwin Dr., Houston, 77036.
Monday
Mind-Body Skills Group for Togetherness. 12 n.–1 p.m. Join a virtual group exploring different practices weekly to learn and practice mind-body skills in a supportive setting. Hosted by the Institute for Spirituality and Health. Online via Zoom. Free. spiritualityandhealth.org/open-monday-group
Weekly Drum-Guided Meditation. 6:00–6:45 p.m. Explore drumming and flute as meditation in an accessible, all-levels 45-minute class led by Dr. John Price. Begin with quiet reflection, then drop into a waking-dream state guided by rhythm; brief community share to close. Please arrive by 6:00 p.m.; doors close at 6:10. The Center for the Healing Arts & Sciences, 320 Branard St., Houston. https://www.eventbrite.com/e/weekly-drum-guided-meditation-registration-1091313390729?aff=ebdssbdestsearch
Tuesday
Weekly Holistic Women’s Process Group. 11:30 a.m.–1:00 p.m. Join Leila-Scott Price for an ongoing women’s wellness circle that nurtures the mind, body, spirit, and relationships. Sessions are lightly structured, blending education, process work, and open sharing to promote balance and connection. Fee: $75 per session • RSVP required Call 713-526-4444 to register..The Center for the Healing Arts & Sciences, 320 Branard St., Houston, TX. thecenterforhas.com
Thankful Tuesday: Virtual Guided Mindfulness Meditation. 12:00–12:30 p.m., online (Zoom) Join Manizeh Mirza-Gruber, MD—board-certified psychiatrist and founder of Mindful in Practice—for a free, gentle guided mindfulness meditation; no prior experience needed. Each session is grounded in a holistic heart-mind-body-spirit approach, which offers a caring space to slow down, breathe, and reconnect with yourself. Sign up for the newsletter to receive the Zoom link: mindfulinpractice.com • Instagram: @mindfulinpractice
Drawdown Roadmap. 6 p.m. (online) FEBRUARY 24th–March 17th. This fourweek course introduces the science-based Drawdown Roadmap, a strategic framework for accelerating effective climate solutions. Participants will explore which actions governments, businesses, investors, and community organizations can prioritize to make the greatest impact—and how to apply the roadmap in real-world settings, from organizations and investments to local initiatives. Registration required. Info: gcs. lrc@gmail.com. Register at eventbrite. com/e/1979231330188.
Faithful Resilience: A Study on Climate Resilience for Faith Communities
6:00 p.m., online. From January 12th-February 16th. A six-part weekly study helping faith communities prepare for climate-driven disasters and build practical resilience using their facilities, land, and community assets. Learn how to become a force for resilience in your city and congregation. Register: eventbrite.com/e/1975013162535 • Info: gcs.lrc@gmail.com
Awakened Stillness Meditation. 7:00–8:30 p.m. Experience Awakened Stillness and reconnect with the Buddha Nature within. This complimentary session offers an introduction to Awakened Zen Master Thich Dieu Thien, the Awake Mind, and the meaning of Awakening in this lifetime. Includes guided Awakened Meditation and Q&A. Free.Universal Door Meditation Center, 15202 Dora Ln, Sugar Land, TX 77498. universaldoormeditationcenter.org/
Wednesday
Yoga at The Center with Ann Hyde. 9:00–10:30 a.m. Reconnect with your breath and body in this weekly, breath-centered yoga practice led by Ann Hyde, a compassionate, E-RYT 500-certified instructor with 27 years of experience. Each class combines mindful movement, intelligent sequencing, and personalized guidance to help students of all levels explore awareness, alignment, and ease. Drop-in: $35 • 10-class package: $330. Bring your mat and payment to class. The Center for the Healing Arts & Sciences, 320 Branard St., Houston. Call 713-5264444 to register. thecenterforhas.com
Thursday
Weekly Men’s Group. 7:30 a.m. & 12:00 p.m. (90 min) A supportive space to explore contemporary issues faced by men in a positive, thoughtful way. Hosted by John Price & Rodney Waters. The Center for the Healing Arts & Sciences, 320 Branard St., Houston, TX. Call to register: 713-526-4444. thecenter-forhas.com
Saturday
Saturday Morning Zazen. 8:20 a.m.-9:00 a.m. Everyone is welcome to join Houston Zen Center for a traditional sitting meditation session. Come as you are and experience the peace and clarity of early morning practice. For more details, visit houstonzen. org Houston Zen Center, 1605 Heights Blvd, Houston 77008.
Tea with Spirit
January Horoscope 2026
by Raymond Guzman
Aries (March 21 - April 19)
March is your moment, Aries! Embrace your natural enthusiasm and channel that energy into new projects or ideas. While it’s great to dive headfirst into endeavors, remember to temper your impulsiveness with a sprinkle of careful planning. Your initiative might just open doors you didn’t know existed.
Taurus (April 20 - May 20)
As the winds of March blow in, Taurus, your finances take center stage. This is an ideal time for budgeting or considering investments that could pay off in the long run. Relationships will also deepen, inviting heartfelt discussions. Don’t forget to pause and savor life’s simple pleasures along the way.
Gemini (May 21 - June 20)
This month is all about communication for you, Gemini. Dive into meaningful conversations, share your brilliant ideas, and listen intently to those around you. You may find collaboration can yield exciting opportunities. Keep that curious mind open to fresh perspectives!
Cancer (June 21 - July 22)
March is the perfect time to tune into yourself, Cancer. Prioritize your mental and physical health by indulging in some selfcare routines. Your intuition is particularly strong right now, guiding you through important decisions. Don’t hesitate to reach out to loved ones; nurturing these relationships will bring you comfort.
Leo (July 23 - August 22)
March lights up your creative spirit, Leo! Your innate charisma is sure to attract attention, so indulge in your passions and let that joy shine through. Social engagements will lead to exciting new connections, making it the perfect time to express yourself and explore your artistic side.
Virgo (August 23 - September 22)
Home and family take the spotlight this March, Virgo. Invest some time in creating a nurturing environment, whether that means redecorating or strengthening family bonds. Your meticulous nature will also shine in the workplace, so keep your eyes peeled for opportunities where your attention to detail can make a significant impact.
Libra (September 23 - October 22)
March invites you to socialize and communicate, Libra! Engaging conversations and gatherings will open up new avenues for opportunities. Balance this vibrant social life with moments of solitude to reflect. Your ability to connect with others will be your secret weapon this month.
Scorpio (October 23 - November 21)
Financial matters take precedence this March, Scorpio. It’s time to take a close look at your budget and consider how to invest wisely for the future. Trust your instincts when it comes to money, and let this month be about personal growth as you pave the way for self-improvement.
Sagittarius (November 22 - December 21)
Adventure beckons this month, dear Sagittarius! Your innate curiosity will drive you to seek new experiences and explorar uncharted territories. Whether it’s travel or educational opportunities, embrace the adventure of learning and expanding your horizons.
Capricorn (December 22 - January 19)
March encourages introspection for you, Capricorn. Take time to reflect on your goals and aspirations. Prioritize your mental health with moments of meditation or solitude. This is your opportunity to set long-term objectives and establish a solid foundation for your future ambitions.
Aquarius (January 20 - February 18)
A sense of community will thrive this March, Aquarius. Reach out to friends and like-minded individuals; networking can lead to fantastic collaborative opportunities. Allow your unique perspective to shine in social situations, as it might inspire others— after all, your individuality is your superpower!
Pisces (February 19 - March 20)
This March, your career ambitions take precedence, Pisces. You’ll be driven to achieve your professional goals, so it’s time to set your intentions and take actionable steps toward your dreams. Trust your intuition; it will guide you wisely as you navigate this exciting journey toward success.
Raymond
“Heaven is under our feet as well as over our heads.” — Henry David Thoreau
Community Resource Guide
Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide email mike@naturalawakenings-houston.com
2201 W Holcombe Blvd., Suite 200, Houston, TX 77030
713-667-8600 www.hc3wellness.com
CRYSTAL BOWLS
The Sound Path thesoundpath.com
HC3 Wellness Center offers colon hydrotherapy, therapeutic massage, Amethyst BioMat Therapy, and ionic foot detox in a private, professional setting. Formerly Houston Colon Care Center, HC3 supports natural detox and whole-body wellness. Call today to schedule your personalized healing session.
See ad on page 23.
Discover the transformative power of Jin Shin Jyutsu at JSJ Acupressure Houston. This ancient energy-balancing system revitalizes both physical and emotional health by unblocking pathways that restore life force energy. As accumulated stress and pain dissolve, your body begins to heal itself, promoting overall well-being. With over 25 years of experience, Kathleen Dunderdale, the ONLY Certified Jin Shin Jyutsu Practitioner in Houston, offers personalized treatments tailored to your needs. Book your session today and experience the path to true healing.
BIOLOGICAL DENTISTRY
ADORE DENTISTRY
540 W 19 Street Houston, TX 77008
832-930-7844
adore-dentistry.com
Re-designing dentistry in Houston Heights by creating a personal ized, comfortable, and fun experience to de liver excellent patient satisfaction. From preven tative dentistry to smile makeovers, our team of dental professionals have the skill-sets to provide remarkable quality and compassionate care to give you that smile you’ve always wanted. Ser vices include cosmetic, preventative, restorative, and a full range of family dentistry services. Lead by Drs. Emilyann Pham and Ann Blair our team provides compassionate human-centered patient care. Visit our website for more information or to book an appointment. Insurance accepted.
JOYCE LONG’S WELLNESS INSTITUTE
1308 James Street Rosenberg, TX 77471 281-232-7336 adore-dentistry.com
Established 1989. Call to schedule any of the following services: massage therapies, lymphatic drainage massage and facials, reflexology, infra-red sauna, ion cleanse foot or hand baths, Chinese cupping or colon hydrotherapy (prescriptions only- yours or ours). By appointment only. Be well-Stay well. CALL TODAY! See ad on page 22..
URBAN COLONICS
Barbara Ellis, Retired RN 5042 Briscoe St. Houston, TX.77033 713-738-8199 urbancolonics.com
Serving Houston and the surrounding area since 1979. We continue to irrigate with State Of The Art Equipment (closed colonic systems cleared by the FDA). We utilize totally disposable colonic set-ups and sterile water. A prescription is required for this procedure. Our Medical Director at a different location will make an assessment and write a prescription for OUR clients only. Visit our website to learn more details. Please call us to schedule an appointment. See ad on page 23.
Kristine offers sound healing, Reiki, and shamanic healing using crystal singing bowls and grounded energy work to support balance, clarity, and coherence. Sessions are available for individuals and groups. Visit the website for more information and to schedule a session.
DANCE THERAPY
BUTTERFLY UNDERGROUND
1919 Avenue H, Suite 206 Rosenberg, TX 77471 ButterflyUnderground.com
Dance • Fitness • Healing
Butterfly Underground is more than a studio—it’s a sanctuary for movement, mindfulness and self-expression. Their rotating schedule of dance-fitness classes and wellness workshops includes Heels Dance, Bollywood DanceFit + Sound Healing, and “Group Therapy” Meditation. Every class is designed to empower women to reconnect with their bodies, breath, and inner strength. Led by top local instructors and spiritual wellness experts, this welcoming space invites you to move, heal, and grow. Monthly memberships include unlimited classes, exclusive access to members-only events, and a 7-day trial for newcomers. Take your first step—visit the website and claim your 7-day trial today. See ad on page 11.
FUNCTIONAL MEDICINE
ERIN THOLE, CNHP
ErinThole.com
Thole.erin@gmail.com
Get to the root cause of your health conditions. Erin has been working in the health and nutrition field for over 11 years specializing and working extensively with those suffering from: autoimmune, digestive, hormonal and inflammatory disorders. She works with each client’s unique biochemistry to determine what dietary, supplementation and lifestyle changes will work best for them as an individual. There is NO one-size-fits-all program. All appointments are conducted via phone! This makes it very easy and convenient to receive care from any location. If you want to reach your true health potential, Email Erin today to schedule your FREE 45 minute initial phone consultation. Hours until 5 pm Fridays.
HOMEOPATHY
MIGHTY OAKS THERAPIES
17774 Cypress Rose Hill Rd Suite 320 Cypress, TX 77429
832-792-9399
mightyoakstherapies.com
Discover natural healing for the whole family with Stacy Cook, certified homeopath and founder of Mighty Oaks Therapies. With over 20 years of experience, Stacy supports clients of all ages using gentle, individualized homeopathic care. She also educates families on holistic wellness and homeoprophylaxis as a supervisor with Free and Healthy Children International. Ready to explore a natural path to better health? Schedule a consultation today!
See ad on page 10.
HYPNOSIS
CLAUDIA AUTRY, HYPNOTIST
(by appointment only)
281-849-4610
ca@claudiaautry.com
claudiaautry.com
Want to stop smoking or lose weight? Looking for ways to relax, find balance and increase the joy in your life? Hypnosis can help you. Call SOON to book your appointment. Let’s work together to create the life you want!
JEANNINE METZGER
HYPNOTHERAPY AND CONSULTING
605-415-3967
jeanninemetzger.com
Discover how hypnotherapy and Emotion Code sessions can help you release emotional baggage, reduce stress, and realign with your goals. Jeannine Metzger draws from decades of experience as an educator and consultant to create a compassionate space for self-discovery and healing. Whether you’re seeking relief from anxiety, clarity in your personal or professional life, or emotional balance, her virtual sessions can gently guide you toward lasting transformation. Start with a free consultation and experience how even small shifts can make a big difference. “You are always just one thought away from positivity and happiness. Let me help you or your organization be the best, so life can be lived to the fullest.” Visit the website for more information and to schedule your free consultation.
INTEGRATIVE MEDICINE
THE CENTER FOR HEALING
ARTS AND SCIENCES
320 Branard Street Houston, TX 77006
713-929-2866
thecenterforhas.com
Transform your wellness journey. Reduce stress, improve well-being, and gain lifelong tools for healing. Restore balance with psychotherapy, acupuncture, yoga therapy, intuitive massage & energy work and holistic nutrition. Experience expert, integrated care for mind, body, and spirit in a supportive, transformative environment . Start your journey today!
See ad on page 7.
PHOENIX
RISING INTEGRATIVE MEDICINE
3100 Richmond Ave Houston, TX 77098
713-806-9927
phoenixrisingacu.com
We offer comprehensive and customized therapeutic plans that address chronic illness & autoimmune disease for patients seeking support both in-person and virtually. Phoenix Rising Integrative Medicine takes an integrative approach to addressing chronic illness and autoimmune by combining ancient healing tools of Traditional Chinese Medicine with modern functional medicine, including evidence-based lab testing, clinical nutrition, lifestyle modifications, herbal medicine and acupuncture protocols that are customized for each patient. We also work with patients suffering from environmental and food allergies, reproductive and fertility issues, breast implant illness, and emotional health issues. Visit our website for more information or to book an appointment.
weMED Clinics
4126 Southwest Fwy, Suite 1130
Houston, TX 77027
713-572-3888
wemedhealth.com
Blending ancient wisdom with modern medicine weMed Clinics can help you heal naturally. Our staff of 16, work together to address the root causes of diseases such as diabetes, hypertension, kidney failure, chronic pain, insomnia and more. Our emphasis continues to be preventive and longevity care. Our free weekly webinars on a variety of health issues are listed in the Natural Awakenings calendar. Call or visit our website to schedule a visit or for more information.
See ad on page 2.
JUICING
AGAPE JUICE BAR
1803 First Oaks Street, Richmond, TX 77406
281-750-4010
myagapejuicebar.com
Agapé Juice Bar helps you heal and thrive—one drink at a time. Their raw, coldpressed juices are packed with enzymes, phytonutrients, and superfoods to support digestion, reduce inflammation, and detox the body. Inspired by a cancer recovery journey, Agapé is a faith-based space for nourishment, renewal, and community wellness. Come taste the difference and let your healing begin—one sip at a time.
KAVA BAR
ELIXIR LOUNGE KAVA BAR
206 Main Street Spring, TX 77373
elixirloungekavabar.com
Join the all ages Non alcoholic party happening every day & night at the only Kava & Elixir Tiki bar in Texas. Our botanical bartenders are mixing up mocktails, coffees and teas with extracts to help you relax, feel euphoric, calm and social. There is something for everyone at the Elixir Lounge in Old Town Spring, including drag bingo, open mic, karaoke, trivia, painting, reiki, book club, movie nights and live music. Check out our social media pages and website for all event schedules and drink specials!
LYMPHATIC THERAPY
JOYCE LONG’S WELLNESS INSTITUTE
1308 James Street Rosenberg, TX 77471
281-232-7336
joycelongwellness.com
Health conditions can interrupt the normal flow of lymph, causing lymph fluid to build up in a particular area of the body, often in the arms or legs where it can and may cause blockages. Lymphatic therapy can reduce swelling and improve circulation throughout the lymphatic system. By appointment only. Be well—Stay well. CALL TODAY! See ad on page 22.
PHOENIX SCHOOL OF MASSAGE
6600 Harwin Drive Houston, TX 77036
713-974-5976
themassageschool.com
Learn massage and holistic health. Train for a career you will love. New Program: Online classes combined with on campus classes! Open your own practice. Find employment at Luxury Spas, Fitness Centers & Rehab Clinics. Finish in as little as 5 ½ months. Join one of the fastest growing Health Care Professions.. Visit our website or call today for more information or to schedule a tour of our school.
See ad on page 2.
MEDITATION
DAWN MOUNTAIN CENTER FOR TIBETAN BUDDHISM
4803 San Felipe St. Houston, TX 77056 713-630-0354
dawnmountain.org
The mission of Dawn Mountain is to further the spiritual growth of our diverse community as a living bridge between traditional Tibetan Buddhist teachings and curious people everywhere. Dawn Mountain offers weekly meditation from 11am to noon each Sunday, “First Sunday” teachings on the first Sunday of each month at 10:30am, followed by our regular Sunday Meditation. Donations accepted. All sessions are archived on our YouTube channel.
HOUSTON ZEN CENTER
1605 Heights Blvd.
Houston 77008
houstonzen.org
A peaceful, welcoming refuge for traditional Zen meditation. Join free morning and afternoon zazen (Mon–Thurs), Saturday meditation, or Sunday’s full program with Dharma talks, temple care, and community gatherings. Open to all, in person or via Zoom. Classes, retreats, and visiting teachers offered year-round. Come sit with us and experience the stillness and connection Zen practice brings.
UNIVERSAL DOOR MEDITATION
CENTER
15202 Dora Lane, Sugar Land 77498
281-565-9718
universaldoormeditationcenter.org
Under the guidance of its founder, Awakened Zen Master Thich Dieu Thien, an enlightened teacher, this Southwest Houston sanctuary offers weekly sessions and monthly retreats to help participants experience the awakened mind and realize the Awakened Source through different meditations such as sitting, walking, eating, and more, to live with true happiness, unconditional love and complete freedom in all situations. Open to people of all backgrounds and cultures, the center provides profound, transformative guidance for true spiritual growth. Visit our website for more information and plan to attend our events listed in the Natural Awakenings calendar.
METAPHYSICAL SHOPS
GRIFFIN & IVY’S EMPORIUM
123 Midway St, Bldg C Spring, Texas 77373
888-492-3584
odysseyemporium.com
We are a retail shop and also have an online store. We can also custom-make many of our product lines. Our products include a range of metaphysical items, clothing, books, stones, jewelry, candles, soaps, teas, incenses, herbs, blades, and accessories for spiritual work. We also have some unique renaissance festival and gothic clothing and accessories. . Our latest offerings are a line of ventage clothing and tshirt. We offer daily in-house Tarot reading and conduct private consultations.
INDIGO MOONS
1900 Blalock Rd Ste P
Houston, TX 77080
281-974-1043
indigomoons.net
We serve our customers with knowledge, enthusiasm, generosity, and humor. Come visit us for a wide range of crystals and gems, fossils and specimens, silver and gemstone jewelry, sage and incense, home decor, new and used books, Tarot and oracle decks, and an ever-growing supply of handcrafted products by local artisans. Or stay informed with upcoming classes and events. Start your journey, learn something new, make new friendsit’s all possible here at Indigo Moons.
Empower your mind-bodyspirit health journey with mindfulness and compassion with Manizeh Mirza-Gruber, MD., founder of Mindful in Practice. Manizeh is a licensed, board-certified psychiatrist (ABPN), certified Mindfulness Meditation Teacher, and Mindfulness Mentor whose holistic approach to whole person health provides mind-body skills for inner healing. She invites you to learn more about mindfulness through group and individual sessions and workshops to cultivate and nurture your heart, mind, soul, spirit, and body. Here you can reconnect and ground yourself in a compassionate space and discover your true self. Visit her website for more information or to book your appointment.
NATUROPATH
HOUSTON HOLISTIC HEALTH CLINIC “Better Health Naturally”
Dr. Gracie G. Chukwu, ND, CTN 5821 Southwest Freeway, Suite 370 Houston, TX 77057
713-781-9991
HoustonHolisticHealthClinic.com
Dr. Gracie Chukwu is a Doctor of Naturopathy and a Certified Nutrition Counselor. She has been assisting people for over five years with holistic medicine, diet, nutrition and supplement support to enhance her client’s health and overall well-being. If you are suffering and cannot find relief, give Dr. Gracie a call.
See ad on page 7.
NATURAL PLANTS
JOSHUA’S NATIVE PLANTS
502 W. 18th Street, Houston, TX (713) 862-7444
JoshuasNativePlants.net
For over 30 years, Joshua’s Native Plants has helped Houston gardeners create sustainable landscapes with native and well-adapted plants. Find drought-tolerant perennials, pollinator-friendly flowers, and unique garden antiques. Visit today and grow a greener, more vibrant outdoor space! Follow us on Facebook for weekly new arrivals.
NEW THOUGHT CENTERS
CREATIVE LIFE SPIRITUAL CENTER 5326 Spring-Stuebner Road Spring, Texas 77389 creativelife.org | info@creativelife.org
We’re a spiritual discovery destination built on New Thought principles, as part of Centers for Spiritual Living, offering a fresh look at sacred traditions and the wisdom of the ages. We hold celebration services at 11am CT Sundays, plus they’re live-streamed on Facebook and appear later on our YouTube channel. Virtual classes, book studies and discussions happen online through the week. We’d love to have you check us out!
Mighty Oaks Therapies helps children thrive through personalized, natural approaches to developmental support. Led by occupational therapist Stacy Cook, the team provides integrated pediatric therapy for autism, ADHD, SPD, and more. Speech-language pathologist Abby Landry offers early intervention with play, literacy, and music. Compassionate care and family-centered support make Mighty Oaks a trusted partner in your child’s growth. Contact us to learn how we can support your child’s journey today! See ad on page 4 .
The Institute for Spirituality and Health at the Texas Medical Center is an independent, interfaith organization dedicated to exploring the profound relationship between spirituality, health, and healing. This year, the Institute is celebrating 70 years of mission-focused community education, research, and direct service programs. The Institute’s four centers of excellence are driven by the belief that healthcare must nurture the whole-person including the body, mind, and spirit. For programming and more information, please visit spiritualityandhealth.org
VEGAN RESTAURANTS
TRENDY VEGAN
3821 Richmond Ave. Houston, TX 77027
713-621-9488 trendyveganhouston.com
Trendy Vegan offers delicious dining and takeout to Houston, TX. Trendy Vegan is a cornerstone in the Houston community and has been recognized for its outstanding Vegetarian cuisine, excellent service and friendly staff. Our Vegetarian restaurant is known for its modern interpretation of classic dishes and its insistence on only using high quality fresh ingredients. See ad on page 19.
YOGA
CRYSTAL YOGA STUDIO
16525 Lexington Blvd., Suite 220, Sugar Land, TX 77479
832-878-0214 thecrystalyogi.com
Crystal Yoga Studio offers aerial, vinyasa, yin, sound healing, and Kundalini classes for all life stages. Founded by Laura Fry, this soulful sanctuary also hosts pop-ups, workshops, and unique trainings like reiki and SUP yoga. Create intention-infused jewelry, find healing, and explore your highest self—visit online or in person today!
SOUL TRIBES YOGA + MEDITION
8151 Long Point Rd, Suite B
Houston TX 77055
soultribeshtx.com
Experience wholeness at Soul Tribes, Houston’s non-heated yoga studio. Offering gentle yoga for all levels, daily mindfulness, sound bath, and energy body meditations. Cultivate balance, reduce stress, and connect mind, body, breath, and heart. Join us in-studio or virtually to elevate your wellness journey with intention and joy.
SUNDAY RESET YOGA
6600 Harwin Dr., Houston 77036 713-974-5976
Sundays starting September 20th, 4–5 p.m. A holistic, all-levels class led by Ainslee Chambers that blends yoga, breathwork, grounding stretches, and massage-inspired movement. Designed to restore balance, regulate energy, and reset body and mind for the week ahead. All are welcome. Donation-based ($10–15 suggested, first class free).
“If you truly love nature, you will find beauty everywhere.” — Laura Ingalls Wilder
LAB TESTING THAT COMPLEMENTS HOLISTIC CARE
Experience the power of on-demand lab testing.
Experience the power of on-demand lab testing.
From general wellness to specialized tests, we offer over 8,000 options, making it simple to access the insights you need—when you need them.
From general wellness to specialized tests, we offer over 8,000 options, making it simple to access the insights you need—when you need them.
No appointment or insurance necessary.
No appointment or insurance necessary.
Your health, your schedule, your choice.
Your health, your schedule, your choice.
THIS AD FOR A COMPLEMENTARY B-12 INJECTION *REGULAR B-12, NOT LIPO, LIMIT ONE PER CUSTOMER
RIVER OAKS
RIVER OAKS
MEDICAL CENTER
MEDICAL CENTER
2282 W Holcombe Blvd. Houston, TX 77030
2282 W Holcombe Blvd. Houston, TX 77030
NORTH LOOP
NORTH LOOP
2902 N Shepherd Dr, Suite E Houston, TX 77008
2902 N Shepherd Dr, Suite E Houston, TX 77008
NORTHWEST
NORTHWEST
13141 FM 1960, Suite 500 Houston, TX 77065
13141 FM 1960, Suite 500 Houston, TX 77065
1005 Waugh Drive, Suite E Houston, TX 77019
1005 Waugh Drive, Suite E Houston, TX 77019
KATY FWY. 9742 Katy Fwy, Suite D-200 Houston, TX 77055
KATY FWY. 9742 Katy Fwy, Suite D-200 Houston, TX 77055
WILLOWBROOK 17557 Tomball Pkwy. Houston, TX 77064
WILLOWBROOK 17557 Tomball Pkwy. Houston, TX 77064 LEAGUE CITY
2910 Gulf Fwy South, Suite A-1 League City, TX 77573
2910 Gulf Fwy South, Suite A-1 League City, TX 77573
