Natural Awakenings Houston May 2026

Greetings,

May is a time to celebrate the women who nurture, inspire, lead and uplift the world around them. Whether as mothers, daughters, mentors, caregivers, business owners or quiet forces of strength behind the scenes, women often carry more than anyone realizes—and do so with grace, resilience and heart.

This month’s feature highlights remarkable women from different walks of life, each offering her own wisdom on what it means to thrive in challenging times. While their stories differ, one theme shines through: true strength begins within. It grows through self-care, authenticity, meaningful relationships and the courage to keep learning and evolving.

Perhaps one of the most powerful reminders in this issue is that thriving does not require perfection. It begins with small, intentional choices—taking care of our bodies, honoring our boundaries, nurturing our minds and making time for what restores us.

As we celebrate women this month, may we also take time to honor the women in our own lives who have shaped us, supported us and taught us through their example.

And as always, I encourage you to support the local businesses and practitioners featured in these pages. Their partnership helps make this publication possible, and many are women-owned businesses contributing their gifts to the health and vitality of our community.

Here’s to strength, balance and the incredible women who help make life brighter for us all.

Mike and Cindy Hart

PUBLISHERS Cindy & Mike Hart

EDITOR Jane Aylward

CREATIVES Cindy Hart

LEADS Yasin Rahman

CONTACT US 11428 Debbie Lane Iola, TX 77861 713-443-3186

NATIONAL TEAM

CEO Kimberly Whittle

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CMO Vee Banionis

Sr. VP Operations Brian Stenzler, DC

National Editor Sandra Yeyati

Editor Brooke Goode

Copy Editor Melanie Rankin

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mike@naturalawakenings-houston.com NaturalAwakenings-Houston.com © 2026 by Natural Awakenings All rights reserved.

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.

Free Diabetes Peer Support Groups Offered In Person and Online

Individuals living with diabetes and their caregivers are invited to join free in-person and virtual support sessions through the Diabetes and Healthy Living Peer Support Network, led by CORE Initiative in partnership with Cities for Better Health-Houston.

Founded nine years ago by the Institute for Spirituality and Health at the Texas Medical Center, the program aims to educate and empower individuals through peer-led discussions on healthy eating, physical activity, medication management, health monitoring, coping strategies and risk reduction.

“Group peer support sessions provide education, information and prevention programs with the ultimate goal of helping individuals living with diabetes thrive,” says Stuart Nelson, president and CEO of the Institute.

Sessions are facilitated by adults living with diabetes, caregivers, family members and community health workers, with guest speakers including fitness trainers, chefs and healthcare students. Monthly themes align with health awareness topics, such as mental health and men’s health.

Free weekly meetings are held at several Houston-area community centers, including locations in Houston and Pasadena, with specialized groups offered in Spanish and men-only settings. Virtual sessions are available Thursdays and Sundays from 7 to 8 p.m.

More than 240 people attend in-person meetings each month, with an additional 15 to 27 participants regularly joining virtual sessions weekly.

For more information about support group times and locations, visit spiritualityandhealth.org/peersupport.

Avacen.com

Colon Hydrotherapy (Colonic)-by M.D.

Health Briefs

Dark Chocolate Linked to Slower Aging

Research conducted in 2025 by King’s College London and published in Aging reveals a connection between dark chocolate and slower aging. Theobromine, a natural cocoa compound and alkaloid, regulates gene activity and was found in higher levels in the blood of individuals that appeared biologically younger than their chronological age.

Analyzing data from more than 1,600 European adults, researchers estimated the participants’ biological age using two methods: assessing DNA changes that indicate the pace of aging; and measuring telomeres, the protective structures at the end of chromosomes that shorten as we age. The researchers caution that increased consumption of dark chocolate is not a shortcut to a longer life. Further research is needed to understand theobromine’s interaction with the body and its impact on aging.

Deeper Awareness Through Dance

5Rhythms is a movement meditation practice developed by Gabrielle Roth in the late 1970s. It combines elements of shamanic, ecstatic, mystical and Eastern philosophy, along with influences from Gestalt therapy, a humanistic form of psychotherapy. The practice is founded on the belief that everything is energy, moving in waves, patterns and rhythms. Roth described 5Rhythms as the connection of body, heart, mind and spirit. By moving the body, practitioners aim to quiet the mind and access deeper states of awareness and creativity.

The five rhythms of the practice correspond to different movements and emotional states, danced in a specific sequence: flowing represents grounding and being; staccato signifies clarity and direction; chaos encourages release and transformation; lyrical conveys lightness and joy; stillness brings integration and peace.

5Rhythms participants move through the five rhythms in 60 or 90 minutes. There is no set choreography; individuals are encouraged to move intuitively while barefoot in response to music that reflects the energy of each rhythm.

Cognitive Benefits of Caffeine

A study published in JAMA reports that caffeine protects against dementia and other forms of cognitive decline. The research followed nearly 132,000 American adults for up to 43 years, analyzing the effect of coffee and tea consumption on dementia risk and cognitive performance. Participants were free of cancer, Parkinson’s disease and dementia at the start of the study. After adjusting for demographic, lifestyle and health-related factors, a higher intake of caffeinated coffee significantly reduced dementia risk.

Those consuming the most caffeinated coffee had an 18 percent lower dementia risk than those consuming the least. Higher caffeinated coffee intake also correlated with a lower likelihood of self-reported cognitive decline and modestly better performance on objective cognitive tests. Tea consumption showed similar patterns, while decaffeinated coffee did not reduce dementia risk or improve cognitive outcomes. The strongest effects were seen with moderate intake, about two to three cups of caffeinated coffee or one to two cups of tea daily.

Participants were drawn from the Nurses’ Health Study (started in 1976) and the Health Professionals Follow-up Study (started in 1986), two of the largest, long-running U.S. studies investigating risk factors for chronic disease.

Chiropractic Guide

Innate Chiropractic

Healing Arts Center

Dr. Jackie St.Cyr, DC 8100 Washington Ave, #210 Houston, TX 77007 713-521-2104 n8chiro.com

Franson Chiropractic

Dr. Brett V. Franson, DC 1652 S. Dairy Ashford Rd. Houston, TX 77077 281-701-1596 fransonchiropractor.com

Woodway Wellness

Dr. Terry A Smedstad, DC 4801 Woodway, Suite 175E Houston, TX 77056 713-622-2225

woodwaywellness.com

Organic Sales on the Rise

The Organic Trade Association reported that U.S. sales of certified organic products rose by 6.8 percent in 2025, reaching $76.6 billion. By contrast, non-organic sales increased by only 3.4 percent. This growth of organic sales indicates that consumers are increasingly prioritizing their health and the environment, often paying premium prices for organic products.

In 2025, organic food sales totaled $70.1 billion, accounting for 6.1 percent of the total food market. Large increases were observed in organic produce, grocery items, beverages, dairy and eggs, with organic beef experiencing the largest growth, at 44.3 percent. Organic textiles, dietary supplements, personal-care products and pet foods reached $6.5 billion in 2025, making up about 1 percent of the sales in these categories. Concern about pesticides and toxins drove the rise in these sectors.

Race to Save the Northern White Rhino

The northern white rhino faces imminent extinction due to poaching, with only two females remaining—a mother and daughter, living under tight security at the Ol Pejeta Conservancy, a wildlife sanctuary in Kenya.

To save the species, German scientists are conducting rhino in vitro fertilization (IVF). The scientists successfully transferred a lab-produced southern white rhino embryo to a surrogate mother after years of developing techniques to collect eggs and implant embryos more than six feet inside the two-ton animal. Achieving the first viable pregnancy required 13 attempts.

The next step is to repeat the IVF process in a northern white rhino, a close relative to the southern counterpart. Scientists will use sperm cells collected from the last male northern white rhino before his death.

Night-Vision Contact Lenses

Humans have poor vision in the dark because we lack the reflective, mirror-like layer behind the retina that enhances low-light vision in animals like cats, dogs and owls. To address this, night-vision goggles were invented. A new study in the journal Cell reports that Chinese scientists have developed contact lenses that enable people to see beyond the visible light range and perceive near-infrared light even in the dark.

The lenses were tested on mice and humans. Human participants were able to distinguish spatial details (shapes/locations), temporal information (flickering/movement) and multiple near-infrared colors (red, blue, green) simultaneously without the need for bulky powered equipment. This technology could be used in rescue missions, medical procedures, law enforcement and military operations.

— Mandy Hale

Giving an Old Bike New Life

by Natural Awakenings staff

Bicycling is more than just exercise; it is a joyful, practical and eco-friendly habit. A well-maintained bike is one of the greenest transportation options, reducing carbon emissions and saving money. Whether we ride daily or only when the weather is nice, an annual tune-up ensures every ride is safer, smoother and more enjoyable.

When a bike is collecting dust or replaced by a newer model, it is time to sell, gift or donate it to extend its life and let someone else enjoy it. For bikes beyond repair, recycling or responsible disposal prevents them from ending up in landfills.

Basic Tune-Up: Begin by checking and inflating the tire pressure. Wipe off dirt and lubricate the chain. Test and adjust the brakes for safety. Ensure the seat and handlebars are properly fitted and tightened. For issues like squeaky brakes, skipping gears or a rough ride, consider professional help from a bike repair shop.

Selling Tips: Selling to a friend or neighbor is ideal. Some local bike shops offer trade-ins or credit toward upgrades. Before listing a bike for sale, clean it thoroughly and perform a basic tune-up. Capture high-quality, well-lit photos of all components to attract buyers. To set a competitive price, consult BicycleBlueBook.com or a similar site. List the bike on platforms like Facebook Marketplace, Craigslist, eBay and specialized sites such as BuyCycle.com and BikeFair.org. Be honest about the bike’s condition and specifications, including frame size and any upgrades or damage. For cash transactions, meet in a public, well-lit area for safety.

Donation Strategies: Donate bikes to local bike shops, nonprofit consignment stores, churches, schools, youth centers or charities like Goodwill or The Salvation Army. Call ahead to confirm that the organization accepts bicycles and to check their requirements. Most prefer bikes in working order or easily repairable, but cleaning or repairing the bike before donating is not necessary.

Olivia Neuhaus/Shutterstock

Recycling Advice: Take unrepairable bikes to a local recycling center. Disassemble metal parts, tires and tubes for recycling through local programs. Junk removal services like 1-800-GOT-JUNK handle disposal and recycling. Community trash collection agencies may pick up old bikes for proper disposal.

Upcycling Ideas: Bike frames and parts can be used to create home decor, sculptures, garden containers and even lamps. Use bike rims for a coffee table, gears for wind chimes, a bike wheel for a clock, bike chains for a chandelier, handlebars for a candelabra, or an intact bike as a garden decoration or plant holder.

Bellaire Women’s Fitness: Boutique Personal Training Studio for Women

At Bellaire Women’s Fitness, you will step into a space that understands you. As an independently woman-owned boutique personal training studio for women, Leah Freeman believes women deserve more than crowded gyms and generic programs, and she believes that exercise should feel empowering, not punishing. The studio is calm, intentional, safe and completely free from crowds and chaos ie: your session, your space. Freeman implements a holistic approach to each session making sure to take into consideration your hormones, stress levels, season of life, relationship with food, emotional well-being, and so much more.

Bellaire Women’s Fitness is a space where accountability is supportive, never shame-based. The exclusive specialized training at the studio allows you to build strength that lasts decades, bone density and joint resilience, confidence without comparison, sustainable nutrition habits, and a calm, regulated nervous system. Freeman focuses on training that works with your body’s season of life—not against it. And perhaps most importantly—Bellaire Women’s Fitness is a space where you can feel safe enough to grow. Freeman believes that consistency grows in calm environments, strong women age powerfully, quality over quantity, depth over volume, and longevity over extremes.

At Bellaire Women’s Fitness, you train in a private, exclusive setting— one client at a time. No rotating trainers. No crowded weight floors. No pressure. Just intentional sessions designed specifically for women.

If you are ready to experience training that feels different, book your private complimentary consultation today and discover how personalized, hormone-smart, exclusive training can change the way you feel in your body.

Bellaire Women’s Fitness 713-303-3565. bellairewomensfitness.com See ad page 23.

Dentistry That Doesn’t Make You Sicker:

How Dr. Katie To built a Katy, Texas practice around one radical idea: your mouth is connected to the rest of you.

Dr. Katie To didn’t choose biological dentistry. It chose her. Years of drilling out silver amalgam fillings left her with mercury toxicity. A dentist poisoned by her own profession. Most people hear that story and assume it ended with a career change. It didn’t. It ended with a complete rebuild of what a dental practice could be.

Today, the Dr. Katie To Center for Wellness Dentistry in Katy operates on a premise that still sounds revolutionary in 2026: what goes into your mouth affects the rest of your body—every material, every procedure and every decision. “Sick care isn’t health care, and for too long, dentistry has been part of the problem.”

A Different Standard of Care

The practice operates under the SMART Protocol (Safe Mercury Amalgam Removal Technique), the gold standard for protecting patients, team members, and the environment when removing mercury fillings. Ozone therapy replaces harsh chemistry where it can. Every restorative material is screened for biocompatibility, because “it’s probably fine” is not a standard of care. Alongside her associate team, Dr. Katie blends biological dentistry with advanced diagnostics most

practices don’t offer: bite analysis, airway and sleep assessments, and oral microbiome screenings that identify the bacteria linked to heart disease, Alzheimer’s, and autoimmune conditions. The goal is simple: find the root cause, fix what matters and leave the rest alone.

The Wellness Dentist Protocol

Dr. Katie’s work extends beyond her own chair. As founder of the Wellness Dentist Institute and President of the International Academy of Biological Dentistry and Medicine, she teaches her framework, the Wellness Dentist Protocol, to dentists around the world. Her credentials include Master of Biological Dentistry from IABDM (the youngest ever to earn it), SMART Certified, and Master in Digital Smile Design.

What patients get is the result of all of it: a practice that treats the mouth like the gateway it actually is. Not an isolated system. Not a cosmetic afterthought. A starting point for whole-body health.

What Patients Can Expect

• A new patient wellness exam that actually looks at your whole health picture, not just your last X-ray

• Safe mercury filling removal using the SMART protocol and PROTECT protocol

• Ozone therapy for infections, decay, and gum disease

• Root canals and cavitation removal using patients’ PRF, 3D CBCT and meridian testing

• Airway, sleep, and bite evaluations for patients who’ve been told “everything looks fine” but know it isn’t

• Oral microbiome screenings and personalized care plans built around your health goals.

If you’re tired of being told your symptoms are unrelated—tired of care that treats teeth as if they exist in isolation from the body they’re attached to—this is what you’ve been looking for: patient-centered, science-backed and unapologetically different.

SCHEDULE YOUR NEW PATIENT WELLNESS EXAM

Dr. Katie To Center for Wellness Dentistry 2910 Commercial Center Blvd., Suite 101 · Katy, TX 77494 281-392-8450. katietodds.com

See ad page 18.

DNA Vibe: Regeneration, Activated

DNA Vibe is a regenerative wellness technology company redefining how the body recovers, performs, and sustains itself over time.

Founded by Perry Kamel, DNA Vibe develops wearable technology that supports the body’s natural ability to avoid injury, promote recovery, reduce pain, and enhance mental and emotional wellness. DNA Vibe uses a patented technology that combines extremely gentle red and near-infrared light, micro-vibration, and magnetic signaling to deliver multimodal targeted therapy that supports circulation, mobility, and overall physical well-being.

Unlike traditional recovery tools that rely on heat or single-mode approaches, DNA Vibe integrates multiple modes into a single wearable system, enabling consistent, everyday use, whether before activity, after exertion, or as part of a long-term wellness routine.

This is not just about recovery. It’s about unlocking your peak potential.

Through its SHINE movement, DNA Vibe is expanding access to recovery at scale while helping build stronger, more resilient communities. In collaboration with NFIM and Giving Amplified, DNA Vibe is equipping athletes with its advanced recovery technology to support performance, recovery, and overall well-being. DNA Vibe is also investing in local manufacturing through its Local Advanced Manufacturing Pods (LAMPs), bringing production closer to the communities it serves.

This integrated approach creates a powerful model in which performance, health, and community growth advance together.

With a focus on accessibility, sustainability, and real-world impact, DNA Vibe is advancing a new category of wellness, one where regeneration is not a luxury but a daily advantage.

Learn more at dnavibe.com.

See ad on the back cover

Renew and Rejuvenate with Joyce Long Wellness Institute

Founded in 1989, Joyce Long Wellness Institute offers a range of holistic therapies designed to support detoxification and overall wellness. Joyce Long, a certified colonic therapist and instructor, provides services including lymphatic drainage, massage therapy, infrared sauna and colon hydrotherapy. Inspired by her own healing journey, Long helps clients strengthen the immune system and restore balance. Located in Rosenberg, the institute welcomes new clients with a 10 percent discount through May 31, 2026.

JOYCE LONG’S WELLNESS INSTITUTE 1308 James Street, Rosenberg, TX 77471. 281-232-7336 joycelongwellness.com. Scan the QR Code and watch the video.

tinyurl.com/2b7pjhzt

Root-Cause Healing at Heal Your Vibe Acupuncture & Wellness

Heal Your Vibe Acupuncture & Wellness provides integrative care that blends Traditional Chinese Medicine with functional medicine. Led by Dr. Sara Florida PhD, MAOM, L.Ac., the Houston clinic focuses on identifying root causes of chronic conditions. Services support pain management, hormonal balance, digestive health and emotional well-being. With a personalized, patient-centered approach, Dr. Florida helps clients achieve meaningful, lasting improvements and a renewed sense of vitality through customized treatment plans. 24/7 online bookings or call to schedul Cigna and UHC for pain accepted.

HEAL YOUR VIBE ACUPUNCTURE & WELLNESS

5373 W Alabama St. Suite 204 Houston, TX 77056 832-487-8994 drsaraflorida.com

Find Calm and Clarity at Ethereal Healing

Ethereal Healing provides a welcoming space for relaxation, reflection and personal growth through holistic wellness practices. Founded by Alex Kitty Mora, a registered nurse and intuitive guide, the center blends modern understanding of the body with energy-based healing. Services include sound baths, guided meditation and energy healing sessions that support emotional balance and clarity. Workshops and gatherings further encourage mindful living, helping individuals reconnect, restore balance and cultivate overall well-being.

ETHEREAL HEALING

1213 West Loop N, Suite 140. Houston, TX 77055 etherealhealinghtx.com

Strong, Centered and Whole

Women That Inspire Us To Thrive

by Marlaina Donato

Something in the air seems to change when a woman with strong vitality enters a room. Her undefinable life force draws us in, whether it is evident in her step or her smile. Former First Lady Eleanor Roosevelt, poet Maya Angelou and anthropologist Jane Goodall are all iconic examples, but the capacity to thrive is inherent in each of us through small, consistent investments.

Globally, women are leading the way in consumer choices, eco-forward initiatives and sociopolitical awareness for a more sustainable and compassionate world. Whether on the frontlines fighting for worthy causes, supporting local farmers markets or putting healthy

meals on the table, prioritizing self-care and learning from each other is vital. Here, four inspiring women from different walks of life divulge how they thrive in chaotic times.

Finding Her Authentic Self

Behati Hart served her country for a decade, switching between logistics, computer analysis and paralegal positions in the United States Air Force. As a woman of color in a male-dominated environment, she says she survived by crafting a persona to hide her then-undiagnosed attention-deficit/ hyperactivity disorder and anxiety.

Courtesy Behati Hart

Today, Hart embodies what feels like a more authentic role as a multidisciplinary creator and coach. The author of Just BE: A Memoir About Unmasking and Becoming Human Again designed The BETi Method (Becoming Empowered Through Intelligence) to guide people out of trauma and identity-focused ways of living that compromise the soul’s true calling.

“We allow the world to judge us, accept those judgments as fact and begin wearing masks, titles and labels that reflect others’ expectations of how they want to experience us,” she explains. “We become afraid to experience ourselves—the good, the bad and the ugly. Unmasking is embodying ourselves so that we feel safe with who we really are.”

Noting that trauma and passion are the same energy moving in opposite directions, she says, “Trauma turns fierce aliveness inward into hypervigilance, protection or freeze responses. Passion turns that same energy outward into creation, connection and joy.”

Numerous activities feed Hart’s soul. “My forever medicines—laughter and dancing—require no prescription and provide cathartic emotional release through physical expression,” she points out. “As an earth-oriented person, being outdoors nourishes my spirit the most. My sacred garden and porch are my grounding spaces where I practice earthing—direct skin contact with the Earth’s surface—because I believe that electrons from the earth may help reduce inflammation.”

Hart believes that we can learn from each other by sharing our experiences. “We don’t always celebrate our stories, especially the stories of other women—ancient and contemporary—who survived and taught us how to become who we are,” she says. “We need survivor stories, revolutionary stories and creator stories. To thrive, we must center the well-being of women and children, while embracing heart-led living— not feminine or masculine, but feminine and masculine, in sacred balance. That’s the future I work toward.”

Enjoying a Wild and Interesting Life

Maria Rodale seamlessly moves from the boardroom to the garden and from science to spirituality, carving out a distinctly unique life while preserving an impactful family legacy. She served as chief executive officer of Rodale, Inc., the publishing company behind Prevention magazine and bestselling book titles, including An Inconvenient Truth, by Al Gore. As a passionate, third-generation advocate for health and Earth literacy, she has penned several books of her own, including Organic Manifesto: How Organic Food Can Heal Our Planet, Feed the World, and Keep Us Safe and Love, Nature, Magic: Shamanic Journeys into the Heart of My Garden.

“I have met enough rich and famous people to know that financial success or fame is no guarantee of happiness or thriving,” she says. “I define success as a safe and warm home, a comfortable bed, good homemade food, happy and healthy kids, family and friends who love me, loving myself, the freedom to create and, of course, good health.”

Rodale prioritizes eating in-season, organic, local food, in moderation. “I also think we create the future by what we ingest—culturally and physically. Just like I avoid fast food and highly processed foods, I

avoid horror movies and true crime stories,” she explains.

Her self-care habits include saying a prayer and 30 minutes of meditation in the morning, before doing anything else, lifting weights twice a week, going for walks and adding to her gratitude list before bed. “The direct relationship we each have with our true, ‘higher’ selves and with God is unique for every person and part of our life journey to figure it out,” she says. “I listen to my own inner voice, trust my gut, not getting distracted by rage bait, not dwelling too much on the horrors that I can’t fix or control, and focusing on the things I can do.”

These are mantras she lives by and offers to others: “Stop worrying about what other people think. Treasure your weirdness. Get over your fears and get out there. Do what you, and only you, were born to do.”

Modeling a Wholesome Lifestyle

Dr. Rebecca Hunton has always wanted to make a difference, and after dedicating two decades to functional medicine, her tireless efforts shine at Radiantly Healthy, her direct-care practice in central Florida, where patients benefit from unhurried appointments, advanced diagnostics and a collaborative partnership with their healthcare team. By listening closely to her patients—mostly women—she has been able

to create a responsive, personalized standard of care that conventional institutions are slow to follow.

“Our culture—especially our workplace culture—is not designed for health or wholeness,” she remarks. “We’re beating ourselves up for failing to achieve something that’s genuinely impossible. Many of my female patients are burned out and demoralized—not because they’re failing, but because the target was never reachable. Step one is that awareness. Step two is adding one small, achievable action, and then another. That’s where momentum starts.”

In her integrative practice, one concept emerges with great regularity: there is no health without good mental health. “You can’t separate emotional health from physical vitality. I make it a non-negotiable priority, which is part of my ‘just-10-minutes’ philosophy. When time is tight, I commit to planking, the indoor bike or functional fitness, even if it’s just for 10 minutes. I maintain an affirmation and gratitude practice, and get outside on most days for some form of physical activity, often cycling.”

Because she believes that food is medicine, and one of the chief contributors to well-being, Hunton practices what she preaches to her patients. “I love to cook,” she explains. “I’m plant-forward, but not vegetarian, and legumes and beans find their way into nearly every dish I make.”

The healing power of community is also top of mind. “I’m thriving when I’m living in close alignment with the personal vision for my life, and that includes physical activity with friends, playing duplicate bridge to keep my mind sharp, as well as teaching and leading others for growth and fulfillment,” she says. “I try to be that person now for the younger women in my life—reaching back rather than just reaching forward.”

Teaching and Learning

Sarita-Linda

Rocco’s journey into wholeness

was forged from a crucible of deep grief, motherhood and a life-altering near-death experience during her mid-20s. These rollercoaster life events left her with debilitating panic attacks, and her search for stability led her to Ayurveda and yoga. Today, Rocco is a renowned teacher and founder of The Nest Collaborative, a holistic haven in West Reading, Pennsylvania.

She is also an innovator and entrepreneur, continually searching for ways to help her students thrive in their body-mind fitness journey. One invention, The Original Superblock, is a specialized prop used to support students during yoga practice.

Rocco’s way of life is straightforward but powerful. She prioritizes foods that keep her blood sugar balanced, minimizing simple carbohydrates and focusing on clean proteins, healthy fats and seasonal vegetables. “I love cooking and find great joy in building meals around our weekly CSA [community supported agriculture] from a local organic farm,” she says. “Ayurveda spices and herbs are central in my kitchen, and hydration is foundational.”

According to Rocco, “Self-healing begins with setting boundaries with people and situations that deplete energy. I hope women remember their divine feminine power, shakti, from which their creative intelligence and life-generating energy flows. It does not compete. It creates. When women fragment that power through comparison and social pressure, something sacred is lost.”

Even now, hers is a journey of self-discovery and transformation. “Thriving is not perfection. It is honoring my energy moment to moment, knowing when to work with strength and when to rest without guilt,” she explains. “Conscious breathing stabilizes my nervous system more reliably than anything else. I practice regulating my nervous system and building resilience, not using yoga as a workout. I incorporate strength training with bands and weights to support bone health. I walk my dog twice daily most days. One of my most important rituals is fasting after dinner and going to bed by 9 p.m.”

Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.

More Than Soup

Lentils as a Modern Wellness Staple

by Maya Whitman

Humans have consumed lentils since the Bronze Age, and cultures worldwide, from the Middle East to the Mediterranean, have long valued them. These nutritious legumes gained popularity as a meat substitute in the United States during World War II and remain a cost-effective ingredient in modern kitchens, with the added benefit of being an eco-friendly, sustainable crop.

“Lentils require less water than many other protein sources, and they enrich the soil in which they’re grown,” says Cynthia Sass, a registered dietitian nutritionist and plant-based recipe developer in Los Angeles.

These small seeds from a legume plant are mild, easy to cook and offer endless possibilities for hearty soups, salads, plant-based “meatloaf”, veggie burgers, dips, stuffings and even sweet desserts. Lentils absorb any flavors added to them, effortlessly highlighting exotic spices and fresh herbs, and can serve as a surprising flour replacement in delicious baked goods.

“When people discover lentils beyond soup, they often realize just how versatile and satisfying this tiny powerhouse can be. They are one of the most versatile foods in the plant-based kitchen,” says Tracy Gunter, a health strategist and owner of Original Origins Health & Wellness, in Columbia, South Carolina.

Vital Properties

According to the Cleveland Clinic, regular lentil consumption leads to healthier blood pressure levels than eating garbanzos (chickpeas), beans or peas. Their fiber content enhances good gut bacteria and sustains energy throughout the day. Lentils do not cause extreme glucose spikes, making them an excellent addition to a diabetes-management diet and helpful for reducing excessive systemic inflammation. Rich in selenium and zinc, they boost immune response and contain cardiovascular-supportive minerals like potassium. Lentils also provide iron and offer 25 grams of protein per three-and-a-half ounces. Their high polyphenols content also lowers the risk of cancer, cognitive decline and obesity.

Sass notes, “Lentils make a terrific post-exercise recovery food and can help athletes and active people replenish nutrients they’ve depleted during exercise and heal from the stress a workout puts on muscles and joints.”

Gunter loves lentils for their high nutrition and plant-forward flexibility. “They can easily replace meat in many dishes because of their hearty texture and protein content,” she explains. “They can be seasoned and used as a filling for stuffed peppers, layered into vegetable shepherd’s pie or incorporated into tacos and wraps.”

Varieties and Inspirations

Lentils vary in color and texture, each type cooking differently. Brown lentils are perfect for plant-based “meatloaf”, “meatballs”, vegetarian chili and sloppy joes. Red lentils cook quickly for creamy Italian, Moroccan or Indian-inspired soups, hearty hummus-like dips and curries. Tiny black lentils (Beluga) and French lentils (Puy) add a firm, nutty texture to food bowls and salads and pair well with roasted Yukon gold or sweet potatoes.

Lentils work well in combination with soft-to-medium-grade tofu for comfort food classics like stuffed shells or manicotti. Additionally, lentil-based desserts such as brownies are decadently moist, and lentil puddings are delightful when made with the addition of dried fruits like Medjool dates.

“Lentils can be incorporated into nearly every type of cuisine and can be included whole or pureed,” says Sass. “Cooked lentils can be tossed with pre-made balsamic vinaigrette, olive tapenade, herbed tahini or vegan pesto and served over a bed of greens along with other raw or cooked veggies.” Although they cook within 10 to 40 minutes,

depending on the variety, she suggests buying pre-cooked, steamed lentils in the produce section of many markets as a practical option. Canned organic lentils are another solid alternative.

“One of my favorite ways to prepare lentils is simply simmered with garlic, onion, fresh herbs and a splash of lemon,” says Gunter. “Sometimes the simplest preparations allow their natural flavor and earthy richness to shine.” She also praises the combination of lentils with spices like cumin, turmeric, coriander, smoked paprika and curry, as well as herbs like parsley, cilantro, thyme and rosemary, which aid digestion.

Helpful Tips

Soak lentils for a few hours to enhance digestibility. For perfectly tender lentils, add salt only after cooking. Cook a pot of lentils and store it in the fridge for use throughout the workweek. Freeze any unused, cooled portions for three to six months in airtight containers.

Maya Whitman is a frequent writer for Natural Awakenings.

MEDITERRANEAN LENTIL POWER SALAD

YIELD: 4 SERVINGS

1 cup green or black lentils

3 cups water

1 cup cucumber, diced

1 cup cherry tomatoes, halved

¼ cup red onion, finely diced

¼ cup fresh parsley, chopped

2 Tbsp fresh lemon juice

2 Tbsp extra virgin olive oil

½ tsp sea salt

¼ tsp black pepper

Rinse lentils and place in a pot with water. Bring to a boil, then reduce heat and simmer about 20 to 25 minutes until tender but still holding their shape.

Drain and allow lentils to cool slightly.

In a bowl, combine the cooled lentils with the cucumber, tomatoes, onion and parsley. Drizzle with lemon juice and olive oil and season with salt and pepper, then toss gently.

This salad is best served at room temperature or chilled. It keeps well for several days and becomes even more flavorful as it marinates.

Recipe and photo courtesy of Tracy Gunter

SUPER GREENS AND BEANS DETOX SALAD

YIELD: 2 SERVINGS

½ cup dry brown or green lentils, rinsed

½ cup dry bulgur, rinsed

2 cups kale, destemmed and thinly sliced

1 cup radicchio, thinly sliced (approximately 1 small head or ½ medium head)

2 cups arugula, thinly sliced

2-2⅓ cups radishes, thinly sliced

3 cups unwaxed cucumbers, thinly sliced

2 cups red onion, diced

¼ cup raw walnuts or raw pistachios

Salt and pepper to taste

FOR CREAMY GINGER DRESSING

½ cup plain, unsweetened plant-based yogurt

1 Tbsp tahini

2 Tbsp unsweetened rice vinegar

1 Tbsp lime juice

2 tsp coconut aminos or reduced-sodium tamari

1 Tbsp maple syrup

2 tsp Dijon mustard

1 Tbsp minced ginger

In a medium pot over high heat, bring the lentils, bulgur and 2⅓ cups water to a boil.

Reduce the heat to low, cover and simmer for 25 minutes.

To make the creamy ginger dressing, place all the dressing ingredients in a blender along with 2 tablespoons of water and blend until smooth. Set aside.

In a large bowl, combine the kale, radicchio, arugula, radishes, cucumbers and onion with the cooked bulgur and lentils. Drain any excess water from the cooked bulgur and lentils before adding.

Divide the salad between two bowls for a main meal or between four bowls if served as a side. Add the dressing, walnuts, and salt and pepper to taste, and toss well

Recipe from the cookbook Powered by Plants: Nutrient-Loaded 30-Minute Meals to Help You Thrive by Food Revolution Network CEO Ocean Robbins and Nichole Dandrea-Russert, MS, RD, published by Hay House.

Hip Health in Just Minutes a Day

A Simple, Empowering Practice

by Maya Whitman

Hip health is not just a concern for athletes or physical therapy patients. It is essential for the way we move, sit, stand, rest and age. Taking care of our hips does not require long workouts or expensive equipment. For everyone from desk workers to busy moms to women navigating midlife transitions, just 10 minutes of stretching and strengthening exercises on alternate days can improve mobility, strength and flexibility. Consistency is key to achieving long-term ease, confidence and vitality.

Common Causes of Hip Discomfort

Several factors can cause hip discomfort. Tightness or weakness in the pelvic muscles can be problematic because they support the pelvis, hips and spine, helping us walk, turn, bend and squat. In fact, if any muscles that support the hips, like the gluteal muscles (buttocks) are weak, other muscles have to work harder, which can lead to hip and lower-back pain.

Other culprits include hormonal changes, especially a drop in estrogen during menopause, which can increase hip pain and the need for hip replacement surgery in women. Prolonged sitting or lack of physical activity tends to decrease blood circulation in the area and lower the production of synovial fluid, a crucial lubricant and shock absorber that reduces friction and keeps the joint pain-free.

“We’re often told that hip pain in middle-aged women between 40 and 65 is due to aging or arthritis, but most hip pain I see is chronic. Pain may show up suddenly, but the underlying issue has usually been developing under the surface for months or even years,” says physical therapist Maarit Korpilahde, who created the Hip Revive Method, in Lane, Kansas.

She asserts that prolonged sitting can tighten the deep hip rotators, weaken the gluteal muscles and put more pressure on the front part of the hip socket. She recommends engaging in some movement for 10 to 20 minutes at least three or four times a day. Simple actions like standing up, walking, doing a few mini-squats every hour, taking the stairs or parking a bit farther away can make a difference.

Jordan Ashley, the founder and executive director of Souljourn Yoga Foundation, in Santa Monica, California, often sees women with chronic hip tightness and a “locking” of the sacroiliac joint, which she believes might be linked to emotional issues. “Yoga traditions often say our hips hold onto our emotions, almost like the body’s junk drawer. All kinds

of stress, old hurts and daily worries can get tucked away there,” she explains, noting that the psoas—a deep, long muscle connecting the lumbar spine to the femur—plays a big role in keeping our trunk stable and moving our hips.

Recommended Moves

Amanda Neri, a physical therapist and owner of The Pelvic Institute, in Chicago, Illinois, believes in keeping hips active with daily exercis es, alternating between strength training and stretching. Her favorite mantras are, “Use it or lose it,” and “It’s never too late.” Strength days can include a glute bridge, standing leg lifts, lunges or resistance-band exercises. On stretch day, yoga poses like the butterfly, frog, happy baby or child’s pose can be great. As with any workout, Neri emphasizes the importance of listening to our bodies and not pushing beyond what feels comfortable.

Standing, Hip-Controlled Articular Rotations:

height—this is called hip flexion—and gently make a big, controlled circle without moving the spine or pelvis. Hold onto a wall or some thing sturdy for balance. “It might feel stiff or crunchy at first, but after six to eight repetitions, it should get a bit easier,” Neri counsels.

Glute Bridge: Lying on the back with knees bent and feet on the floor, lift the hips up toward the ceiling. Squeeze the glutes and hold for a couple of seconds, then slowly lower back down. Aim for three sets of 10 to 20 repetitions.

Standing Leg Lifts:

out to the side, front or back to target the hips, glutes or outer thighs. Aim for three sets of 10 to 15 repetitions per leg.

Kneeling Hip Flexor Stretch:

one knee bent at 90 degrees with the other foot flat on the mat in front. With hands on the thigh of the front leg, gently lean forward and feel a comfortable stretch in the upper thigh and hip. Squeeze the glutes

on the supporting side for a deeper stretch. Do two to four repetitions before switching leg positions. Try to hold each stretch for 30 seconds.

Seated Hip Shifts: Sit up straight with feet flat on the floor, hip-width apart. Place a small ball or foam roller between the knees and squeeze gently. Push one knee slightly forward while pulling the other knee back, keeping the torso steady. Repeat this gentle seesaw motion 10 times per side.

Walking Toe Touch: Walk forward while alternately kicking straight legs up to touch the opposite hand. Only raise each leg to the point of comfort, keeping the supporting leg soft at the knee, not locked straight. Walk like this for up to two minutes.

Maya Whitman is a frequent writer for Natural Awakenings.

Bellaire Women’s Fitness

Mothers Month Gift Guide

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ACUPUNCTURE

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ENERGY HEALING

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ACUPUNCTURE

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Pelvic Power

Restoring Strength, Function and Confidence

by Hannah Tytus

The pelvic floor holds the key to vitality, confidence and even pleasure. According to Dr. Anna Cabeca, a holistic gynecologist and bestselling author of The Hormone Fix, “Pelvic floor health is essential for overall health. The pelvic floor is a sling of muscles supporting our critical organs, from the uterus to the bladder to the rectum. Everything is held within this bowl of muscles and connective tissue.”

Pelvic floor disorders are prevalent. A 2022 study in Scientific Reports examined more than 25,000 medical records and found that one in three people had a pelvic floor disorder. These included urinary incontinence, pelvic organ prolapse (displacement) and bowel dysfunction, with incontinence and prolapse

being the most frequent. Such conditions can significantly alter daily life. A 2021 survey of 4,556 women with pelvic floor symptoms showed that 46 percent stopped exercising due to pain or leakage, potentially leading to numerous other issues over time.

Dynamic Exercises for Foundational Integrity

Kim Vopni, a pelvic floor fitness educator and author of Your Pelvic Floor, has dedicated more than two decades to raising awareness about pelvic floor health through her global online community, The Buff Muff Method. Vopni states that the pelvic floor is not just a single muscle but a complex network of muscles in three layers. The first layer mainly affects the sexual response, the second helps

with continence and the openings of the urethra, vagina and anus, and the third, deepest layer primarily supports the organs. “Like the biceps or hamstrings, the pelvic floor can be stretched and strengthened and conditioned,” Vopni points out.

The pelvic floor works in synergy with the diaphragm to create a natural sump pump action that moves fluids, massages organs and supports lymphatic circulation. “The pelvic floor has to work when we are upright—moving, lifting, coughing, sneezing, pushing and jumping. When we inhale, the diaphragm contracts and widens, and ideally the belly expands and the pelvic floor lengthens,” Vopni explains. “With the exhale, the pelvic floor contracts and lifts as the diaphragm recoils upward. We harness this relationship when we want to prevent or overcome pelvic floor symptoms.”

This explains why the clench-and-release movements known as Kegel exercises, to strengthen pelvic floor muscles, are best done with coordinated breathing. According to Vopni, a proper Kegel includes a squeeze and lift on the exhale and a full, blooming release on the inhale. Aim for three sets of 10 repetitions per day, holding each contraction for about 10 seconds.

“People often think the only thing to do for pelvic floor optimization is Kegels, and that tight means strong. The goal is to move beyond isolated squeezes and train the pelvic floor dynamically within whole-body movement, where the breath and pelvic floor coordination are incorporated into exercises such as bridges, squats and lunges,” says Vopni, who recommends consulting a pelvic floor physical therapist for individualized assessment and guidance, particularly after pregnancy or childbirth.

Vopni highlights key habits that support pelvic floor function, such as staying well hydrated, preventing constipation and engaging in pelvic release work to relax chronically tight muscles. Posture is crucial; high-heeled shoes

can misalign the pelvis and shorten the calves and hamstrings, leading to involuntary clenching of the glutes and pelvic floor muscles, which impairs optimal function. Vopni recommends wearing “zero drop” shoes whenever possible, where the heel and toe are at the same distance from the ground, mimicking a natural barefoot position.

The Vaginal Microbiome

“The vagina has its own microbiome, and many people don’t realize that,” says Cabeca. “When the vaginal microbiome becomes unhealthy, we start to see problems with fertility, sexual function, dryness and infections.” Unlike the gut, which benefits from bacterial diversity, the vaginal microbiome thrives with fewer dominant species. A healthy vaginal microbiome is typically dominated by Lactobacillus species. Cabeca recommends a microbiome-supportive, “keto-green” diet rich in bitter greens, cruciferous vegetables, healthy fats, high-quality proteins and fermented foods, as well as vaginal probiotics taken in capsule form.

“Many vaginal hygiene products can disrupt the microbiome. Because the pelvic floor has so much vascularity [blood vessels], those tissues absorb chemicals very easily. That exposure can affect the glands and tissues that help keep the vaginal environment healthy,” Cabeca cautions. She recommends choosing organic menstrual products over conventional tampons and menstrual pads; avoiding heavily fragranced cosmetics; and using gentle cleansers such as olive oil–based soaps.

Knowing Our Bodies

Body awareness is a powerful tool for prevention and early intervention. “One of the most important things I tell patients is: Get a mirror and look down there,” Cabeca says. “You need to know your normal anatomy—what it looks like and what it feels like.” Understanding what is typical for our bodies can make it easier to recognize changes.

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

Stop Trying and Start Doing

A Conversation With Carla Ondrasik

by Sandra Yeyati

Carla Ondrasik is a motivational speaker, life coach and author of Stop Trying!: The Life-Transforming Power of Trying Less and Doing More. Her book, along with one-on-one sessions, workshops and keynote talks, inspire people to shift their mindset from passivity, anxiety and regrets to action, learning and achievement.

She served as the vice president of creative writer development for EMI Music. During her 25-year career in the entertainment industry, she placed hit songs with chart-topping artists and iconic performers, including Barbra Streisand, Johnny Mathis, Mariah Carey, Cher and Christina Aguilera. She lives in Southern California with her husband, musical artist John Ondrasik, who she discovered, signed and developed under the moniker Five for Fighting, known for soft-rock hits like Superman, 100 Years and The Riddle.

Could you elaborate on the main premise of your book?

The dictionary defines “trying” as an attempt or an effort to do something. We believe trying is brave, that it’s a first step, but it’s merely a half-hearted attempt. There is no physical action for trying—it’s more of a mental exercise. You’re thinking or talking about a goal or writing it on a to-do list. In a car, you shift to neutral when you’re idling. Trying is like keeping your brain in neutral.

If somebody tells you to touch your nose, you’ll probably put your index finger on it—that’s “doing”. But what if someone tells you to try touching your nose? Do you put your finger on your nose or not? There is no action for trying. Our brain responds the same way when we think about trying—it’s a form of decision paralysis.

Why do we so frequently say, “I’ll try”?

We’re taught to try by our parents and teachers who say, “Try your best” or “Try harder.” Trying creates a safety net of excuses so you can say, “Well, I tried, but . . .” and fill in the blank. We also like to blame outside forces: “I tried, but they didn’t have that tool I needed.” When you do something, there’s a built-in accountability, but saying, “I’m going to try” removes any accountability.

We say, “I’ll try,” because it’s hard to say, “No,” especially for women. Trying is also a clever form of procrastination. We say, “I’m trying to do it,” instead of admitting, “I’m going to procrastinate for six weeks” or “I’m never going to do it.”

Subconsciously, we know that trying isn’t the best choice. If you have driving-age kids, you don’t say, “Try to stop at stop signs.” You can’t try to pay your rent or you’ll be evicted. These examples are everywhere, yet we’re not fully conscious of them. I want to restore awareness so people can actually achieve these goals.

How can we make the switch from trying to doing?

At my local park, I asked a man who always wore headphones on his walks, “What are you listening to?” He replied, “Self-help audiobooks, because I have a lot I’m trying to get done.” Hearing “try” caught my attention, so I asked, “What’s one thing you’re trying to do?” He said,

“I’m trying to get back into swimming because I need the exercise.” I told him, “Stop trying to swim and just swim.”

The following day at the park, he approached me excitedly, saying, “I did it! I swam! I didn’t try!” This perfectly illustrates what trying looks like—reading books, listening to podcasts, seeking motivation, thinking, worrying, talking, but not doing. Jumping into that pool transformed his life.

I’m not saying that when you stop trying success is guaranteed and all your dreams will come true. However, when you stop trying, you increase your chances of success. Taking action activates your brain. It’s neuroscience. You speak more assertively, sit up straighter and your eyes shine brighter. You become more confident and feel more motivated and positive.

“Doing” is diving into the deep end of the pool and figuring it out. If swimming a certain way isn’t working or you need a life preserver, you figure it out. Maybe you need to pivot. You may not know if it will work when you start, but that’s when you discover the best path. If you stay stuck in the trying place, you’ll never truly know. Don’t retreat when it gets uncomfortable or scary. Dive in. Taking action is empowering and exciting. Trying leaves you with regrets of things left undone.

How can we overcome our resistance to a more active lifestyle?

Perfectionism can keep us stuck in a cycle of trying. Don’t wait for the perfect time to start something because it’s never going to be the perfect time. Begin now. I suggest starting with something small and manageable. And when you complete it, feel proud of your accomplishment. That small action will motivate you to do the next task and the next, eventually tackling bigger goals and accomplishments.

People complain, “I just can’t get motivated. I’ve been trying so hard, but nothing is happening.” We think that motivation comes first, but actually, action comes first. When you start to do the thing, then you become motivated to keep going.

Sandra Yeyati is national editor of Natural Awakenings.

Knowing that you do not know is the best.

Not knowing that you do not know is an illness. Tao

Wings and Wonder

The Healing Effects of Birdwatching

by Sheryl DeVore

Amale northern cardinal sings “cheer, cheer, cheer” from a maple tree in a suburban neighborhood. Those that have heard or seen the common red bird know how such experiences can uplift the spirit. Birdwatching can help heal the mind and body, as well as enhance cognitive function, according to researchers. The activity, which the U.S. Fish and Wildlife Service states has 96 million participants in the United States alone, also fosters connections with community, science and the natural world.

The Song of Healing

Holly Merker is a team leader for Cornell Lab of Ornithology’s eBird.org, an online database for reporting avian observations. When she was diagnosed with breast cancer at age 32, she had already been an avid birder, traveling extensively to add new species to her list. Her birding style changed after the diagnosis.

“I sought solace in the birds,” she explains. “When I was bald from chemotherapy, I knew that the birds weren’t going to judge me. I could show up and be myself and not be the cancer patient. Birds became my wellness companions.”

On one Mother’s Day during her cancer journey, when she could barely lift her arms to hold her binoculars, Merker found strength at a nearby birding spot. Hearing a familiar birdsong, she spotted the crooner in its nest. “In that moment, I identified what feats of survival that cerulean warbler had gone through,” she recalls. “They spend their winters in South America and fly thousands of miles north through wind and rain to nest. These birds are survivalists to the utmost degree. We were no different from each other.”

Merker co-wrote Ornitherapy: For Your Mind, Body and Soul with acclaimed birder Richard Crossley and his daughter Sophie Crossley. The book champions mindful birdwatching as a form of nature therapy that enhances sensory awareness, relieves stress and improves mental and physical well-being. Now 56 and in good health, Merker offers mindful birding workshops through Ornitherapy.com.

“One thing that really helped me in the first year after I finished my cancer treatment was tending to bluebird nest trails,” she remarks. “It got me walking and moving again. It gave me purpose. It was incredibly therapeutic. All the work I do with conservation, serving on boards and leading walks is because birds helped save my life, and now hopefully I am helping save them. I believe that when we start tuning into birds, we become better stewards of the environment.”

Finding Calm and Cognition

Birdwatching can be a balm for the anxious mind. “Instead of worrying about those problems that keep repeating themselves on a loop inside your head, watching birds can focus you outside yourself, as you search intently for a small movement in the trees, or a hint of color,” says Douglas T. Kenrick, Ph.D., a psychology professor at Arizona State University who began birding in earnest when he was 50

For John Elliott, the beauty of birds, whether seen from the window or in the wild, exudes a calming effect. “Studies have shown that adding birdwatching to a walk in nature increases positive feelings and decreases distress,” says the Chicago Bird Alliance board member and retired naturalist and education manager for the Forest Preserves of Cook County, in Illinois.

A 2022 study published in Scientific Reports found that everyday encounters with birdlife were associated with lasting improvements in mental well-being in both healthy people and those diagnosed with depression. Another study, published in 2023 in the

Journal of Environmental Psychology, reported that birdwatching among nursing home residents led to positive effects in mobility, cognitive function and mental health.

“When we are birding, we are actively engaging our minds and adding to our brain’s neuroplasticity,” Merker remarks. “I tell folks, instead of downloading brain games, watch birds.” A new study published in The Journal of Neuroscience suggests that expert birdwatchers possess superior brain cognition and structural brain differences compared to beginners, which may help protect against age-related cognitive decline.

Tips for Beginners

“Birding on your own is just fine if that suits you, but you can also visit a nature center, which may offer opportunities for birdwatching, including guided walks and feeder observations,” Elliott suggests. “You can also attend free bird walks led by local bird club members or buy a feeder and watch from your window.”

Fancy equipment isn’t necessary. “It’s just about noticing the birds around you and paying attention,” Merker says. “If people want to take it to the next level, a pair of binoculars will enhance their experiences. You’ll get a closer view from a distance. You can get a pair of binoculars on eBay for a good price, and lots of groups let you borrow some.”

Merker suggests finding a place to sit outside—in the backyard, a local park or near a pond. “Then let the birds come to you,” she says. “Whatever bird shows up is enough for you to find joy.”

An outdoors columnist and photographer for the Chicago Tribune, Sheryl DeVore has authored several books on nature. Reach her at sheryldevorewriter@gmail.com.

Resources and Links for Birders

by Sheryl DeVore

Top bird field guides include The Sibley Guide to Birds and National Geographic Field Guide to the Birds of North America. For quick identification, regional guides can be obtained at libraries or bookstores.

The American Birding Association provides comprehensive resources for aspiring birders at aba.org/welcome-new-birders. It also delves into the ethical considerations of birdwatching, emphasizing the importance of maintaining silence and stillness, at aba.org/aba-code-of-birding-ethics.

Free birding apps such as Merlin (Merlin.allaboutbirds.org) and the Audubon Bird Guide app (Audubon.org/app) may be useful in the field.

Lessons for Young Female Athletes

How To Support Resilience, Agency and Joy

by Christina Connors

While sports can build confidence, grit and community, girls today often face pressure to over-perform, sacrificing joy for external validation. According to the Women’s Sports Foundation, more than 38 percent of girls in the United States do not participate in sports at all. And for those that do, the pressure to perform can quietly drain the very joy that drew them to the game in the first place.

By age 14, girls drop out of sports at twice the rate of boys, not because of a lack of talent, but for a range of complex factors—from lack of access, cost and transportation challenges to fear of judgment, dwindling confidence and bodies that feel like liabilities rather than assets.

Sports can be among the most powerful laboratories for building lifelong resilience in girls. The field is where they learn to fail forward, push limits, set boundaries and discover that their bodies exist to feel strong, not just look a certain way. The challenge is to make sure they stay long enough to learn those lessons.

The Perfectionism Problem

A 2024 study published in Frontiers in Psychology found that higher perfectionism in young athletes is linked to lower self-esteem, decreased motivation and increased burnout, largely through patterns of self-blame and catastrophizing. Perfectionism often arrives wrapped in good intentions: a coach that pushes hard, parents that envision a scholarship or a culture that measures worth in scores and rankings. But when achievement becomes the measure of identity, girls learn that love is conditional, based on performance.

According to Casey Seidenberg, an executive life coach and program leader at Human Better EDU who works directly with young female athletes, “Perfectionism is driven by fear: fear of judgment, failure or not being good enough. Healthy striving, by contrast, is motivated by growth, progress, purpose and self-kindness.”

She invites athletes to ask empowering questions after a hard game, such as, “What did I learn? How do I want to recover? How have I

bounced back before?” This reframing transforms setbacks into stepping stones and builds the kind of resilience that extends far beyond sport. “When girls understand that mistakes are expected and even valuable, they stop tying their worth to flawless performance and begin focusing on learning and improvement instead,” Seidenberg explains.

In her view, “The shift from mistakes-as-identity to mistakes-as-information is fundamental. A girl that learns to ask, ‘What can I try differently?’ instead of ‘What’s wrong with me?’ is building a skill set that will serve her through every hard thing life delivers, on and off the field. This is also where girls learn to set boundaries by listening to their own bodies, knowing when to push and when to rest. That discernment, often called the ability to self-regulate, is something many women spend decades trying to reclaim as adults.”

Identity Beyond the Trophy

One of the most common (and damaging) patterns in girls’ sports is the fusion of identity and achievement. When a girl’s sense of self depends entirely on her stats, ranking or coach’s approval, any stumble on the field becomes an existential threat.

Parents and coaches can help dismantle this by expanding the evidence girls collect about who they are. That means reflecting back moments that have nothing to do with winning, saying, “I noticed

how you kept going even when that was hard. You were a great teammate today. You asked for help, and that takes strength.”

“It’s not about a trophy for everyone. It’s about our daughters learning valuable life skills, having fun and being part of a community and a team,” says Lindsay O’Neill-O’Keefe, CEO of Wellness Eternal, host of the podcast OptimizeWE and an ACE Fitness wellness coach.

According to Seidenberg, “When girls repeatedly collect evidence that they are worthy even when they struggle, they develop a more resilient, grounded identity—one that lets them take risks, recover from failure and pursue excellence from a place of healthy striving rather than pressure.”

Preventing Burnout

Burnout does not happen overnight. It builds slowly, through overloaded schedules, yearround single-sport specialization and environments where rest is seen as weakness. The signs, says O’Neill-O’Keefe, are worth knowing: an inability to focus, withdrawn behavior, anxiety or constant worrying. When a girl who once lit up at practice begins dreading it, something has shifted.

Seidenberg frames burnout as what happens when an athlete slips into the passenger seat, reacting to external demands rather than moving toward her own sense of purpose. Her suggested antidote is to help girls reconnect to the reasons they loved the sport in the first place: the fun, the challenge, the freedom and the friendships. “Reconnection also requires looking beyond sport alone, because happiness is influenced by the full landscape of life, including relationships, rest and community,” she asserts.

What Parents and Coaches Can Do

• Celebrate process over outcome. Comment on effort, courage and character rather than only results. “You made a decision under pressure and kept going” lands differently than “Great game.”

• Model resilience instead of shame. On the drive home after a loss ask, “What was the hardest moment for you today?” or “What felt good?”

• Let girls lead. Resist the urge to over-coach or over-manage.

• Embrace low-pressure play. Community leagues, pickup games and summer programs without the weight of scholarship pressure offer girls room to enjoy movement again.

Christina Connors is a burnout prevention specialist, keynote singer and author. Learn more at ChristinaConnors.com.

Women and Money:

Building Confidence, Security and Choice

by Leland Donaldson

For many women, financial planning is about far more than spreadsheets, statements or investment balances. It is about freedom, stability and the ability to make life decisions with confidence. Money can influence where we live, how we care for family, when we retire and whether we feel secure during times of change.

Women often manage financial responsibilities while balancing multiple roles. They may be building careers, raising children, caring for aging parents, supporting adult family members or navigating major life transitions such as divorce, widowhood or entrepreneurship. Because of this, financial planning is not simply a luxury. It is an important form of self-care and long-term protection.

Why Planning Matters

Women can face financial realities that deserve thoughtful attention. Career pauses related to caregiving may reduce lifetime earnings and retirement contributions. Women also tend to live longer than men on average, which can mean retirement savings need to last for more years. In some households, women are also the primary organizers of day-to-day finances, even when both partners work.

At the same time, women are creating wealth in powerful ways. They are leading businesses, inheriting assets, making investment decisions and shaping the financial direction of their families. With the right support and strategy, these opportunities can grow into lasting security.

Start with a Clear Picture

A healthy financial life begins with knowing where you stand today. That means reviewing income, monthly expenses, debts, savings accounts, retirement plans and insurance coverage. Many people delay this step because it feels stressful or confusing, but uncertainty often creates more anxiety than the numbers themselves.

A simple review can reveal helpful next steps. You may find subscriptions to cancel, opportunities to save more automatically or debts that can be paid down strategically. Progress often begins with small, consistent changes.

Build a Safety Net

Emergency savings are one of the most valuable financial tools available. A reserve fund can help cover unexpected car repairs, medical bills, home expenses or temporary job loss without relying on high-interest credit cards.

Even modest savings built steadily over time can create peace of mind. Setting up automatic transfers into a separate savings account is one of the easiest ways to make this habit stick.

It is also wise to review insurance needs, including health, disability, life and homeowners or renters coverage. These protections are rarely exciting to discuss, but they can make an enormous difference when life takes an unexpected turn.

Invest in Your Future

Long-term investing remains one of the strongest ways to build wealth. Retirement plans such as 401(k)s and IRAs can provide tax advantages while allowing savings to grow over time. Consistent monthly contributions, diversified investments and patience often matter more than trying to time the market.

Women sometimes underestimate their investing ability or wait until they feel fully informed before starting. In reality, learning can happen along the way. Beginning early, even with smaller amounts, often matters most.

Plan for Life Goals

Money becomes more meaningful when tied to personal values. Financial goals may include buying a home, paying for a child’s education, starting a business, traveling, supporting causes you care about or creating a flexible retirement.

A written plan can help turn hopes into practical targets. It also provides a guide during

uncertain seasons, making decisions easier when emotions run high.

Guidance Can Be Valuable

Many women prefer collaborative advice rather than a sales pitch. Working with a trusted financial planner, banker or advisor can bring clarity, accountability and customized strategies based on your stage of life.

The right relationship should feel respectful and educational, not intimidating.

Money should support the life you want to live. With thoughtful planning, informed decisions and steady action, finances can become less stressful and far more empowering. The best time to begin is rarely perfect. It is simply now.

Leland Donaldson is a freelance writer who often writes for Natural Awakenings magazine.

For information about ad placement, call Mike at 713-443-3186 or email mike@naturalawakenings-houston.com.

Holistic Weight Management for Cats

Tips to Improve Nutrition and Encourage Physical Activity

by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN

Feline obesity has become one of the most common health threats facing domestic cats. Nearly 60 percent of U.S. cats are overweight, according to research from the University of Illinois. Yet many guardians do not recognize the problem until illness develops. Because cats hide discomfort, early warning signs are often missed. What seems like a harmless extra pound may signal a serious health issue. Addressing this silent epidemic is critical to protecting feline longevity and quality of life.

Why Cats Gain Weight

Feline weight gain rarely has a single cause. It develops from a combination of diet, lifestyle and environment. Indoor cats live longer, but move far less than outdoor cats. In the wild, they spend hours hunting and exploring. Indoor living eliminates such activities. Research in the Journal of Feline Medicine and Surgery confirms that obesity rises when calorie intake regularly exceeds energy use, a common pattern in inactive indoor cats.

Feeding habits drive the problem. Free-choice feeding and energy-dense commercial diets lead to excess weight. Cat wellness advocates Jae Kennedy and Adrienne Lefebvre, CEOs of The Two Crazy Cat Ladies, link modern feeding patterns to rising obesity. “Based on industry sales reports and consumer surveys over the past decade, the vast majority of cat food sold globally is ultra-processed commercial food,” Kennedy says. Dry kibble, in particular, is produced with a high-heat, multi-step manufacturing process.

According to Lefebvre, “Many kibble formulas contain high levels of carbohydrates and starches, which act like sugar in the body and contribute to weight gain.” Research backs this up. A study published in Preventive Veterinary Medicine found that cats fed primarily dry food were twice as likely to become obese by age 2 compared with cats on wet or mixed diets. High-carbohydrate, calorie-dense food and low activity create the perfect storm for a growing feline obesity epidemic.

The Ripple Effect

Excess weight raises the risk of insulin resistance, which disrupts blood sugar regulation. A study published in the Journal of Feline Medicine and Surgery reports that obesity reduces insulin sensitivity in cats, increasing the likelihood of developing diabetes.

Extra body fat also strains joints and triggers inflammation. A study published in BMC Veterinary Research linked higher body fat to worsening whole-body osteoarthritis scores, particularly in the hips, elbows and leg joints. Over time, joint degeneration can limit mobility and causes chronic pain. Because cats rely on jumping and climbing to navigate their environment, even mild discomfort may significantly alter daily behavior.

Obesity can also trigger deeper physiological changes. A review published in the Journal of the American Veterinary Medical Association notes that excess body fat can create a constant low-level inflammatory state, increasing the risk of metabolic and hormone-related disorders, joint disease, heart and respiratory problems, urinary issues and even certain cancers.

Recognizing these conditions is challenging because cats instinctively hide pain. Subtle behavioral changes are often the earliest signs. Cats with joint discomfort may hesitate before jumping, stop climbing onto high surfaces or show less interest in play. Because these changes develop gradually, they are frequently mistaken for normal aging, when they may actually reflect underlying health issues linked to excess weight.

Building Healthy Habits

Successful weight management often requires more than cutting portions. A holistic plan integrates nutrition, lifestyle and environment. Species-appropriate diets rich in animal protein and moisture mimic natural prey, while scheduled meals and portion control prevent unhealthy grazing.

“Because we confine our cats to four walls when we bring them inside, it becomes our responsibility to help them move and exercise their bodies,” Kennedy advises. Cats are instinctive hunters, yet indoor environments often provide little opportunity for stalking, climbing or chasing. Environmental

enrichment such as puzzle feeders, vertical climbing spaces and interactive play can help restore these natural patterns of activity.

To help a 26-pound, kibble-loving cat they adopted, Kennedy and Lefebvre hid small portions of food around the house to encourage hunting. The added movement alone jump-started weight loss. Gradually, they introduced fresh food and daily play sessions, and the cat reached a healthy weight in months. The lesson is clear: sustainable weight management relies on consistent habits, balanced nutrition, measured portions and regular activity.

Cats are natural carnivores and fat burners, not carbohydrate processors. Diets rich in animal protein and fat with minimal carbohydrates support healthy metabolism and natural satiety. Transitioning from dry kibble to moisture-rich, high-protein foods, such as quality canned diets or balanced home-prepared meals, improves hydration and kidney health, while helping cats feel satisfied rather than constantly hungry.

Ruth Roberts, an integrative veterinarian and holistic health coach for pets, is the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.

Seven Home Features Buyers Notice First

What buyers notice most can help sellers prepare more wisely.

by Leland Donaldson

When people think about what helps a home sell, they often picture dramatic kitchen remodels, designer fixtures or the latest color trends. Those details can certainly add charm, but many buyers notice something more practical first. They are looking for a home that feels comfortable, cared for and sensible for everyday living.

In many cases, the strongest impressions come from features that quietly shape daily life. Housing industry research shows buyers place meaningful value on items such as windows, doors and siding, proximity to

frequently visited places, comfortable living space, and a home’s utility or operating costs.

For homeowners preparing to sell—and for buyers deciding where to invest—these seven features often stand out quickly.

1. Windows That Bring in Natural Light

Natural light has a powerful effect on how a home feels. Bright rooms often seem larger, cleaner and more uplifting. Sunlight can showcase living spaces, make colors feel warmer and create a welcoming atmosphere during showings.

ChatGPT Image Apr 19, 2026, 04_52_22 PM

Buyers also understand that updated windows may offer practical benefits such as better insulation, reduced outdoor noise and improved energy efficiency. Even when they are not consciously evaluating the windows themselves, they are responding to the comfort those windows create.

2. Comfortable, Livable Space

Square footage matters, but layout often matters more. A smaller home with a smart floor plan can feel more appealing than a larger home with awkward or wasted space.

Buyers notice whether rooms feel easy to furnish, whether there is natural flow between spaces and whether the home supports real life. Can people gather comfortably? Is there room to work from home? Does the home feel relaxed rather than cramped? These questions often carry more weight than trendy finishes.

3. Exterior Condition and First Impressions

Before anyone steps through the front door, they begin forming opinions from the curb. A clean walkway, tidy landscaping, fresh paint and a welcoming entry can create confidence immediately.

Doors, trim and siding also send signals about maintenance. If the exterior looks neglected, buyers may wonder what unseen issues exist inside. By contrast, a cared-for exterior suggests pride of ownership and helps set a positive tone for the rest of the showing.

4. Manageable Utility Costs

Today’s buyers often think beyond the mort-

gage payment. They are increasingly aware of monthly costs tied to heating, cooling, water use and overall efficiency.

Features such as attic insulation, efficient HVAC systems, ceiling fans, LED lighting and modern appliances can make a home more attractive because they support predictable expenses. A home that feels hot, drafty or costly to operate may raise concerns quickly.

5. A Functional Kitchen

The kitchen remains an important room, but buyers do not always need a luxury renovation. Many respond just as favorably to a clean, functional kitchen with solid storage, useful counter space and appliances in good condition.

Simple upgrades such as updated hardware, fresh lighting or decluttered counters can help buyers imagine themselves cooking and gathering there. Usability often wins over extravagance.

6. Convenient Location

A beautiful house can lose some appeal if daily life feels difficult. Buyers pay close attention to commute times, access to grocery stores, schools, parks, restaurants and the routines that shape each week.

Convenience contributes to quality of life. A home located near the places people regularly visit may stand out even against competitors with more dramatic cosmetic features.

7. Signs of Ongoing Maintenance

Small details build trust. Clean air filters, working faucets, neat caulking, smooth doors, trimmed landscaping and orderly storage areas tell buyers the home has been looked after.

These touches may seem minor, but they reduce the fear of future surprises. Buyers often feel more confident making an offer on a home that appears consistently maintained.

The Bottom Line

Buyers notice more than décor. They respond to how a home feels to live in—comfortable, efficient, convenient and cared for. Flashy upgrades may attract attention, but everyday livability often closes the deal.

For sellers, focusing on these essentials can be one of the wisest investments before listing. For buyers, they can help identify a home that offers lasting value long after move-in day.

Leland Donaldson is a freelance writer who often writes for Natural Awakenings magazine.

For information about ad placement, call Mike at 713-443-3186 or email mike@naturalawakenings-houston.com.

Rediscovering Fun

by Marlaina Donato

From crocodiles to kangaroos, animals in the wild and in captivity exhibit playful sides. Ravens have been known to slide down snowy rooftops, and elephants at a waterhole enjoy splashing their siblings just for the heck of it. Scientists deduce that all intelligent, social species invent games that take the edge off the struggles of survival.

Humans are no different, but we tend to quell this predisposition after adolescence. Playing tag, riding bikes or running outdoors are childhood pastimes that boosted our developing brains through the release of feel-good endorphins. As adults, we too often chase the dopamine response with shopping, social media, high-risk activities, or food and alcohol consumption.

In the daily blur of work, obligations and challenges, we tend to forget to set aside the seriousness of life and just play. Feeling self-conscious and fearing judgment from others can be our greatest obstacle to feeling free, but fun might be the medicine we need. Chronic stress or trauma reduces our capacity to feel joy. The less we play, the more our nervous-system response remains compromised, keeping us stuck in fight-or-flight mode.

Rolling around the grass with a beloved pet, camping with the grandkids in the living room on a rainy day, bouncing a ball and playing a fun board game are all wonderful ways to call back the joyful spirit we might have lost. Being goofy and maintaining fun in a romantic partnership can strengthen bonds and help anchor a couple during hard times.

Lightening up in a world that feels angry 24/7 doesn’t mean we aren’t passionate about what matters. Cranking up music while making dinner, racing a lover back to the house, making up a silly scenario or daydreaming for a few minutes on a lunch break can’t change the world, but it can jumpstart our joy.

Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.

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

APRIL 1st–30th

Earth Month EcoChallenge – People & Planet, Resilient Together. Online. Join this month-long online challenge encouraging individuals and teams to build sustainable habits that support people and the planet. Choose actions in areas such as community, water, food, biodiversity, and environmental justice, and track your progress throughout April. Houston participants can join local teams or participate individually. Info: earthmonth.ecochallenge.org

SUNDAY, MAY 3rd

Pocket Prairie & Great Grow Out Workshop. 2–4 p.m. Learn how to create and grow a pocket prairie in this hands-on workshop for communities of faith. Topics include native plant propagation, biodiversity, and restoration strategies. Participants will receive seeds, soil, and trays to begin their own grow-out projects. Open to ages 10+. Deer Park Prairie Education Center, 1222 E. Purdue Lane, Deer Park, TX 77536. Register: https://www.eventbrite. com/e/1985921533767

FRIDAY, MAY 8th

SOMA Breathwork & Community Tea. 7:00–8:30 p.m. Join SOMA Breath facilitator Jantzen O’Toole for a guided breathwork journey designed to release tension, shift energy, and deepen awareness. The session blends music, visualization, and breathing techniques, followed by a 30-minute community tea for integration and reflection. $30.87. The Center for the Healing Arts & Sciences, 320 Branard St., Houston. thecenterforhas. com/events/month/2026-05/

SUNDAY, MAY 24th

Stewarding the Wilds with Faith. 2–4 p.m. Coastal Heritage Preserve, Galveston. Join a hands-on volunteer effort to restore coastal prairie ecosystems by planting native species that support wildlife, reduce erosion, and improve environmental health. Open to all faiths—or none—this family-friendly event welcomes ages 5+ with guardians. Please wear long pants and closed-toe shoes; bring water, sun protection, and bug spray. Tools provided. Register: https://www.eventbrite. com/e/1986277088240

WEDNESDAY, MAY 27th

Women Who Run With the Wolves – Story Circle. 6–8 p.m. A monthly gathering exploring myths and stories from Women Who Run With the Wolves by Clarissa Pinkola Estés. Each session focuses on one story, inviting reflection, insight, and reconnection with intuition, creativity, and inner wisdom. Open to all. $19.32. The Center for the Healing Arts & Sciences, 320 Branard St., Houston, TX. thecenterforhas.com/events/ month/2026-05/

SUNDAY, MAY 31st

Rooted & Ready: A Wholistic Fertility Series. 4–6 p.m. A four-week series supporting fertility through a holistic approach to mind, body, and spirit. Topics include nutrition, herbal medicine, lifestyle practices, mindfulness, and Chinese medicine, with gentle yoga to support connection and balance. Open to individuals and couples. $40/session or $150 for full series (discounts for couples). Meets weekly through June. The Center for the Healing Arts & Sciences, 320 Branard St., Houston, TX. thecenterforhas. com/events/month/2026-05/

The Preserve: A Nature-Based Solution. 6:00 p.m., online. Join Karla Klay of Artist Boat to explore the Coastal Heritage Preserve on West Galveston Island—a growing sanctuary protecting wetlands, prairies, dunes, and beaches. Learn how this largescale conservation effort is strengthening coastal resilience, improving water quality, and safeguarding vital ecosystems for future generations. Q&A included. Register: https:// www.eventbrite.com/e/1986278890631

PLAN AHEAD

SATURDAY, JUNE 6th

Body, Mind, Spirit: Body Day — Ground + Restore. 2–4 p.m. Reconnect with your body through movement, energy work, and restorative practices designed to support nervous system regulation and physical well-being. Includes yoga therapy, sound healing, and holistic health insights. The Center for the Healing Arts & Sciences, 320 Branard St., Houston, TX. thecenterforhas. com/events/month/2026-06/

TUESDAY, JUNE 10th

Body, Mind, Spirit: Book Club Series (Body Session). Time TBD. Join therapist Nicole Ponce, LPC-S, LCDC, for a guided book club exploring Eastern Body Western Mind. Engage in meaningful conversation, reflection, and insight as you connect wellness concepts to everyday life. Open to all—no prior reading required. $15 per session or $40 for full series. The Center for the Healing Arts & Sciences, 320 Branard St., Houston, TX. thecenterforhas.com/events/ month/2026-06/

SUNDAY, JUNE 21st

Summer Solstice Gathering. 1–3 p.m. Honor the longest day of the year in a sacred gathering of light, breath, and connection. This immersive experience weaves together SOMA breathwork, gentle partner yoga, Reiki, and sound healing—inviting you to soften, open the heart, and align with the energy of the sun. Open to individuals, couples, and families. $36.64. The Center for the Healing Arts & Sciences, 320 Branard St., Houston, TX. thecenterforhas.com/ events/month/2026-06/

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

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

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

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

Friday

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

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.

Email your organizations events to: mike@naturalawakenings-houston.com

Tea with Spirit

May Horoscope 2026

by Raymond Guzman

Aries (March 21 - April 19)

May brings a boost of confidence. Use this energy for projects you’ve delayed. Embrace unexpected surprises mid-month, and reflect on what brings you joy as May closes.

Taurus (April 20 - May 20)

Focus on personal growth this month, Taurus. Use the full moon for introspection. By the end of May, you may feel ready to embark on a new venture.

Gemini (May 21 - June 20)

May is ideal for social connections and collaborations. Network and negotiate midmonth to leverage opportunities. Set clear goals as you head into June.

Cancer (June 21 - July 22)

Your career takes focus this May. Show your skills and set intentions during the new moon. Balance work and home life, and don’t forget to care for yourself.

Leo (July 23 - August 22)

Seek new experiences in travel or education this month. Your enthusiasm will inspire others. Expect clarity on your long-term goals by June.

Virgo (August 23 - September 22)

Financial matters take center stage. Set practical goals during the new moon and be open to unexpected support. Prioritize selfcare to maintain balance.

Libra (September 23 - October 22)

Focus on nurturing relationships this May. The new moon invites you to set intentions for personal connections. Expect to lead creative projects by month’s end.

Scorpio (October 23 - November 21)

Focus on productivity and health in May. Set wellness goals during the new moon and engage in rejuvenating activities. Look for inspiration in teamwork.

Sagittarius (November 22 - December 21)

Adventure awaits! Channel your creativity into art or hobbies this month. Social events will offer chances to connect. Reflect on what these experiences mean for your future.

Capricorn (December 22 - January 19)

Use May to strengthen personal and family bonds. Set intentions at the new moon, but find balance between career ambitions and nurturing relationships.

Aquarius (January 20 - February 18)

Increase your communication this month. Reach out to share ideas and engage in important discussions by the full moon. Nurture both your intellect and creativity.

Pisces (February 19 - March 20)

Focus on financial wellbeing this May. Set budgeting goals during the new moon and explore new income opportunities. Celebrate your small successes as the month closes.

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

ACUPRESSURE

JSJ ACUPRESSURE HOUSTON

7055 Old Katy Rd Suite 12 Houston, TX 77024 jsjacupressurehouston.com info@jsjacupressurehouston.com

DR. TO- CENTER FOR WELLNESS DENTISTRY

2910 Commercial Center Blvd., Suite 101 Katy, TX 77494 www.katietodds.com

URBAN COLONICS

Barbara Ellis, Retired RN 5042 Briscoe St. Houston, TX.77033 713-738-8199 urbancolonics.com

Dr. Katie To and her team offer biological dentistry focused on whole-body wellness. Using biocompatible materials, advanced technology, and personalized care, they support oral and systemic health. Experience natural, patient-centered dentistry—schedule your new patient wellness exam today!

See ad on page 17.

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 personalized, 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.

COLONICS

HC3 Wellness Center

2201 W Holcombe Blvd., Suite 200, Houston, TX 77030

713-667-8600 www.hc3wellness.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 13.

JOYCE LONG’S WELLNESS INSTITUTE

1308 James Street Rosenberg, TX 77471 281-232-7336 joycelongwellness.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 7.

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 12.

CRYSTAL BOWLS

The Sound Path thesoundpath.com

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 12.

ENERGY HEALING

ETHEREAL HEALING

1213 West Loop N, Suite 140 Houston, TX 77055

etherealhealinghtx.com

Ethereal Healing offers sound baths, guided meditation, and energy healing sessions designed to promote relaxation, emotional balance, and inner clarity. Founded by registered nurse and intuitive guide Alex Kitty Mora, this welcoming sanctuary supports mind-body-spirit wellness. Join a session or workshop and experience deep renewal today.

See ad on page 17

HERBALISM

TEMPLE OF ANKAATM

17430 West Little York Road, Unit D Houston, Texas 77084

templeofankaa.com

Founded by Karma Moore, Temple of Ankaa™ is an online apothecary rooted in ancestral healing and herbal wisdom. Shop handcrafted herbs, teas, oils, and ritual preparations made in small batches for holistic balance. Visit today to begin your healing ritual and reclaim your connection to natural wellness.

See ad page 9.

HOMEOPATHY

MIGHTY OAKS THERAPIES

17774 Cypress Rose Hill Rd Suite 1700 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 14.

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 9.

PHOENIX

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.

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 6.

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 friends - it’s all possible here at Indigo Moons.

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MINDFULNESS

MINDFUL IN PRACTICE

Manizeh Mirza-Gruber, MD, PLLC 19 Briar Hollow Lane, Suite 250 Houston, TX 77027

346-204-5474

mindfulinpractice.com

Empower your mind-body-spirit 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.

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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!

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PEDIATRIC THERAPY

MIGHTY OAKS THERAPY

Cypress, TX 77429

832-792-9399

mightyoakstherapies.net

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 5..

RED LIGHT THERAPY

DNA VIBE dnavibe.com

Founded by Perry Kamel, DNA Vibe creates wearable wellness technology designed to support natural recovery and regeneration. Using patented light, magnetic, and vibration technology, their devices promote circulation, mobility, muscle recovery, and joint comfort. Discover innovative healing technology—shop online today! See ad on the back cover

SPIRITUALITY

INSTITUTE FOR SPIRITUALITY AND HEALTH

8100 Greenbriar, #300 Houston, TX 77054 spiritualityandhealth.org

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 201.

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).

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