Natural Awakenings Gulf Coast November 2026 by Natural Awakenings Gulf Coast AL/MS

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Growing Our Capacity for GRATITUDE

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How Trees Make Rain

How To Practice Thankfulness Every Day

The Wonder of Forests and Weather

Blueprint for Alzheimer’s Prevention

HEALTHY Swaps for the Holiday Table

A Conversation with DR. DAVID PERLMUTTER

Rooted in Gratitude GULF COAST AL/MS EDITION

Thanksgiving Never Tasted So Good

NOVEMBER 2026

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Web Exclusives! Rooted in Gratitude

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I’ve come to understand that gratitude isn’t always a response to something wonderful. Sometimes it comes from recognizing the value of something ordinary, something we’ve grown accustomed to or even something we once took for granted.

Jyn Sage, Publisher

Life doesn’t stop being complicated because we’re grateful. There are still difficult days, unanswered questions and things we wish were different. But there are also people who make us laugh, unexpected kindnesses, small accomplishments and moments that remind us why we keep going. I’ve learned that we don’t have to ignore one to appreciate the other.

Perhaps that’s part of what it means to be rooted in gratitude: not overlooking the difficult things, but remembering to notice everything else along the way. That idea finds its way into our feature by Megy Karydes, which explores how we develop our capacity for gratitude. Our Sage Insights section considers the thank-you note and how our ways of expressing appreciation have changed.

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Read them online at NAGulfCoast.com

There’s plenty to discover beyond gratitude itself. Joni Pope, of Holding Space Healing Arts, demystifies reiki, while Thermography Advantage looks at rest beyond sleep. Graze Craze brings the history and artistry of charcuterie to the table, and Marlaina Donato offers healthier approaches to familiar holiday dishes. Hillstar Health examines the gut’s influence beyond digestion, while “How Trees Make Rain” reveals fascinating connections between forests and rainfall. Other pieces tackle subjects that aren’t always easy to think about but are worth understanding. “The Prediabetes Wake-Up Call” examines an important early warning sign, Dr. David Perlmutter discusses Alzheimer’s research and lifelong brain health, and our Practical Matters department looks at the importance of beneficiary designations. In addition, Christina Connors offers insight into helping children navigate grief.

November’s Call for Introspection

It’s a varied collection, as life tends to be. There is room for curiosity, practical knowledge, difficult conversations and a little appreciation for the things we might otherwise overlook. And speaking of appreciation, thank you to the readers, advertisers, contributors and community partners who make this magazine possible. Every article shared, every business that welcomes our publication and every reader who picks up a copy plays a part in keeping these pages alive. That isn’t something I take for granted.

Green Gift Guide for the Holidays

Jyn Sage November 2026

Mind Performance

Contents 7

The Thank-You Note Isn’t Dead Yet 9

Name a Beneficiary. Then Check It. 12

Safe Havens for Happy Dogs and Cats 18

Healthy Swaps for the Holiday Table 22

Growing Our Capacity for Gratitude 25

Homeopathy Myths 26

Helping Children Navigate Loss 28

The Prediabetes Wake-Up Call 30

How Trees Make Rain 32

Building Strength for Life

Departments 6 Local Brief 6 Event Spotlight 7 Sage Insights 8 Health Briefs 9 Practical Matters 10 Global Briefs 12 Natural Pet 14 Masters of Bodywork 16 Healthy Eats 18 Conscious Eating 4

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Blueprint for Alzheimer’s Prevention

22 Feature Story 25 Homeopathy 26 Healthy Kids 28 Healing Ways 30 Green Living 32 Fit Body 34 Wise Words 36 Community Resource Guide 39 Mark Your Calendar 39 Classifieds

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Feed the Gut, Not the Symptoms

A Different Kind of Rest

loating, irregular digestion and fatigue can leave people wondering what their bodies need. At Hillstar Health, in Daphne, Alabama, the approach involves looking beyond symptoms to understand what may be contributing to them. The gut does more than digest food. It plays a role in immune function, metabolism, inflammation and communication with the brain, connecting gut health to how the whole body feels. Two people with the same digestive symptoms can have very different underlying causes, which is why functional medicine starts with a detailed health history rather than a single symptom list. One simple step Tara Miller, FNP, FMP, of Hillstar Health recommends to support digestion is adding a new fiber-rich plant food to meals each week, rather than overhauling a diet all at once. She says that increasing fiber gradually and drinking adequate water can help minimize bloating or discomfort. “Our bodies are beautifully interconnected, and the gut plays an important role in how we function and feel every day,” says Miller. “When we listen to what our bodies are telling us and address the underlying causes of symptoms, we create opportunities for meaningful, lasting improvements in health.” Location: 28720 US Hwy. 98, Ste. 1, Daphne, AL. For more information or to schedule a free 15-minute consultation, call 251-241-4346, email HelloHillstarHealthAL@gmail.com or visit HillstarHealthAL. com. See ad, page 19. 6

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uring sleep, the brain remains remarkably busy. Among its tasks is a waste-clearing process that researchers are still working to understand. Known as the glymphatic system, this pathway appears particularly active during sleep and is thought to connect with the lymphatic system in the head and neck. Research suggests that sleep habits, stress, eating patterns and physical activity may influence this process, although much of the evidence comes from animal studies and human research is still emerging. Sleep is one kind of rest; stillness is another. Thermography Advantage will showcase and discuss its full range of services at an open house from 10 a.m. to 4 p.m. December 11 at its Foley office. Owner Carolyn Olson, a certified lymphatic specialist, will welcome the community to tour the office and hear about electro-lymphatic therapy and Cognyva, a virtual reality headset that guides users through an hour-long sensory experience. Changing colors are paired with corresponding musical notes and a low-frequency energy field. The session is designed to encourage relaxation. Multiple Cognyva devices will be available, so up to six guests can use them at once. Complimentary Cognyva, electro-lymphatic facial and quantum energy wellness bed sessions require an appointment. Anyone new to these technologies can ask questions and learn more about the practice. Location: 314 E. Laurel Ave., Unit 4, Foley, AL. To RSVP and schedule a free session, call or text 251-623-2225. For more information, email ThermographyAdvantage@Hotmail.com or visit ThermographyAdvantage.com. See ad, page 19.

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Sage Insights tmac’s hair

The Thank-You Note Isn’t Dead Yet by Jyn Sage

hank someone for doing the job they are paid to do, and there is a fair chance they will look surprised. That is an observation, not a study, and nowhere near enough to hang a theory about manners on. It does raise an interesting point, though. Somewhere along the way, we came to expect gratitude to take a particular form. English speakers have been saying thank you since about 1400, when it was shorthand for “I thank you.” It did not take long for people to figure out that gratitude could also be sarcastic. “Thank you for nothing” is first on record in 1703, though it seems unlikely anyone waited for the paperwork. In 1894, The Ladies’ Home Journal advised guests to send their hostess a “bread-andbutter letter” within 24 hours of reaching their destination. The British had another name for a thank-you letter after a visit: a “Collins,” after the clergyman in Pride and Prejudice whose gratitude could hardly be accused of brevity. The handwritten, stamped and mailed thank-you note is old, but it is not the original form of thanks, and writing was hardly the only form with rules. In her 1922 book Etiquette, Emily Post instructed a gentleman to lift his hat whenever he said “Thank you.” The hat did not last. The thanks did. Even the institution carrying Post’s name makes room for more than one form of thanks. The Emily Post Institute still considers handwritten notes warmer and more personal while acknowledging they are not always necessary. Co-president Lizzie Post has included texts, phone calls and video messages among the ways we can say thanks.

Perhaps the note is disappearing. Perhaps it is simply no longer carrying the entire burden of proving that gratitude occurred. No form, handwritten included, tells us whether the person on the other end felt appreciated. When the thanks goes unsaid, the cause may be miscalculation more than manners. In a 2018 Psychological Science study, Amit Kumar and Nicholas Epley asked people to write letters of gratitude and predict how the recipients would feel. The writers underestimated how positive the recipients would feel and overestimated how awkward it would be. They worried about choosing the right words. The recipients responded to the warmth.

Living Generously Coming in December

Maybe all those rules about stationery, timing and even hats were never the point. They were just ways of making sure the thanks got through. The hat has retired and the stamp has competition. What has not changed is the moment on the receiving end when someone finds out that what they did was noticed. Sometimes that takes a handwritten note. Sometimes it takes two words and earns a look of surprise. November 2026

Health Briefs

Urolithin A’s Promise for Gut Health

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A 2026 study on mice published in Nature Communications examined urolithin A (UroA), a microbial metabolite produced by digesting foods like pomegranates, walnuts and berries. Researchers discovered that UroA activates a protective pathway in the intestine, potentially preserving gut health and reducing tissue damage. In human tissue samples from IBD patients, UroA activated the same protective pathway observed in the mice experiments. The findings suggest that future IBD treatments might focus on the body’s natural protective pathways instead of broadly suppressing the immune system.

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Inflammatory bowel disease (IBD) causes inflammation and damage to the intestinal lining, affecting millions globally. The gut barrier allows nutrients to enter the body while blocking harmful bacteria, but in IBD patients, the barrier breaks down, leading to inflammation, pain and long-term complications.

Benefits of Black and Green Rice

Rice, comprised of more than 85 percent starch, is a dietary staple for more than half the world’s population. In a study published in Food Research International, Japanese researchers assessed the health benefits of 56 types of Japanese rice, including brown, red, green and black varieties. Black and green rice scored higher on health-promotion indexes due to beneficial fats and slower digestion rates, which prevent rapid blood sugar spikes compared to white rice. Although fats constitute only 2 percent of rice, they impact nutrition, flavor and grain quality. Colored varieties contain unique fat compounds that lower inflammation and improve metabolic health. The researchers believe these findings will help consumers better understand the nutritional value of colored rice varieties and offer new options for menu planning to moderate blood sugar and support metabolic health.

Pleasant Experiences Relieve Depression

During the study, 98 patients with moderate-to-severe depression and anxiety, along with severe anhedonia, were randomly assigned to receive weekly sessions of either PAT or NAT. PAT patients were instructed to initiate and deeply savor pleasurable activities, while NAT patients focused on threat processing and reducing negative emotions. Participants provided weekly reports on behavioral, physiological, reward and threat measures. The results demonstrated that PAT’s reward-focused intervention led to greater reductions in depression and anxiety symptoms than NAT. 8

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Anhedonia, the inability to feel joy or pleasure, is a common and dangerous symptom of depression that develops when the brain’s reward system (a network of neural structures) becomes less responsive to positive experiences. A recent study in JAMA Network Open reports that positive affect treatment (PAT), a 15-week psychotherapy targeting this reward system, effectively treats depression and anxiety. Training patients to find joy, connection and meaning significantly outperformed negative affect treatment (NAT), which focuses on reducing negative emotions.

Practical Matters Practical Matters untangles the everyday things we’re somehow expected to know, from paperwork and planning to household, financial and consumer questions. Readers are welcome to send questions and topic ideas, which may inspire a future column.

Name a Beneficiary. Then Check It. by Nell Raines

eneficiary seems like one of those words that should require about 30 seconds of thought. This was optimistic.

A beneficiary is the person or organization we name to receive something when we die. Life insurance, retirement accounts, and many bank and investment accounts ask for one, usually on a form that looks designed to be finished between other errands. Here’s the part that rarely gets mentioned: That form generally decides who gets the money, even when our will says something different. Apparently, the paperwork at the institution wins, and the money goes directly to the person named without waiting on probate, the court process that validates a will. So the form deserves more attention than it usually gets. Two terms are worth knowing. The primary beneficiary is first in line. The contingent beneficiary is next if the primary can’t claim it. Plenty of people fill in the first and leave the second blank. If nobody named is able to collect, the money may go through the estate, which is often the route the form was meant to skip. That can depend on the account, the state and the institution’s own terms. Then there’s time. A form doesn’t update itself when our life does. A marriage, a divorce, a birth or the death of someone we have named can leave it saying something no longer true. Divorce is the tricky one. Whether it removes a former spouse can depend on the state and the kind of account, and employer retirement plans in particular may follow the form on file. There are reasons for that. They just aren’t printed on the form. The safe move is to update it.

If a child is named, ask the institution or an attorney how to set that up, since minors generally can’t control large sums on their own. The checking is simple. Log in to each account, look for a page labeled beneficiaries and write down who’s listed. If one can’t be found, call. Look again after any big life change and otherwise every few years. Anything unexpected is a question for the institution or an attorney in one’s state. Thirty seconds, it turns out, is about right for the checking. It’s the filling out that deserves the thought. Have a practical matter in mind? Send it to NellRaines@NAGulfCoast.com.

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November 2026

Better Outlook for Organic Honey

Global Briefs

Recycling PVC Into Motor Oil

Polyvinyl chloride (PVC), a durable and versatile plastic that can be rigid or flexible, is used in many products, including pipes, vinyl flooring, electrical wire insulation, synthetic leather and shrink-wrap. Sixty million tons of PVC are produced each year, and because it can take more than 450 years to biodegrade, it contaminates soil and groundwater for centuries. A recent study published in Nature reports on the development of a mild chemical process to upcycle PVC waste into polyalphaolefin, an ingredient used in various lubricants. This approach offers two potential environmental benefits: reducing plastic waste and sustainably producing high-performance base oils for industrial lubricants and engine oils.

Stringent regulations by the U.S. Department of Agriculture dissuades many farmers from participating in the organic honey market, but new research may lead to an easing of these restrictions, paving the way for an influx of new organic-honey manufacturers. Currently, apiaries must provide a nearly four-mile buffer zone of organic-certified or natural, undeveloped and uncultivated land for bees to forage, which can be difficult to locate. However, new research suggests that bees need only a fraction of that buffer to produce honey with extremely low or undetectable pesticide residues. A Cornell University study published in Science of the Total Environment established 72 organically managed bee colonies across six large organic farms in the Northeast. Each colony was surrounded by 56 to 93 percent natural or semi-natural spaces, including forests, wetlands and fallow fields within an approximate two-mile radius. The researchers found that the bees foraged a median distance of less than half a mile from their hives.

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After testing the nectar for 96 pesticide residues and comparing it to 20 store-bought brands, researchers determined that the pesticide content was low and comparable to the certified-organic honeys, while residue levels were much higher in the conventional products. The study demonstrated that it is possible to produce clean honey even in relatively small organic farms and that strict buffer mandates may be unnecessarily large.

Moths Smell With Their Wings

To determine if the rest of the wing could also sense odors, the scientists blew puffs of different aromas onto the wings with the edges trimmed off. Fruity, floral and putrid scents were tested, but only two nitrogen-containing compounds—pyrrolidine and piperidine—produced strong responses. These fetid smells are found on the leaves of nightshade plants, where tobacco hawkmoths lay their eggs. The researchers concluded that the specialized porous sensory hairs were distributed across the wing surface, not just along the edges, and the strength of the reaction changed relative to how close the puff was to the wings. 10

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A German study published in the Journal of Experimental Biology found that tobacco hawkmoth (Manduca sexta) wings can detect specific odors floating through the air. The scientists gently snipped the edges from the moth’s wings and examined them with a scanning electron microscope to identify specialized porous hairs, which are the hallmarks of scent sensors.

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Natural Pet

Safe Havens for Happy Dogs and Cats Designing a Stress-Free Space for Our Pets by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN

magine the relief of stepping through the front door after a long day, taking a deep breath and feeling the weight of the world lift. For humans, home is a sanctuary, but for pets, it is their entire universe. The constant noise, unpredictable schedules and lack of control over daily routines can leave dogs and cats feeling overwhelmed. Because pets rely so completely on the humans around them, a household’s atmosphere tends to become their anchor. Therefore, pet wellness often begins by creating a calm, appreciative environment.

passes. But for these dogs, the alarm never shuts off, causing cumulative damage to their physical health and changes in behavior. Emotional distress can also affect a pet’s appetite. For example, a senior, mixed-breed dog stopped eating from his bowl, even avoid-

Pets Absorb Their Caregivers’ Stress

Companion animals are highly sensitive to the emotional currents inside a home, often acting like mirrors, reflecting the vibe of their surroundings. A 2019 study published in Scientific Reports measured cortisol, a stress hormone, in the hair of 58 dog and owner pairs. The results show that long-term stress levels are synchronized in dogs and their owners. And a 2015 study in PLOS ONE involving 1,508 dog owners found that dogs of emotionally distant owners were more likely to exhibit separation-related disorder, showing severe distress when left alone.

A 2026 article in Biological Reviews notes that city dogs face chronic stress because their environments and routines are overwhelming. Living in busy urban areas can overstimulate a dog’s senses, and because they rely entirely on humans, they rarely get to make their own choices. This affects the hypothalamic-pituitary-adrenal axis—the body’s main stress alarm system. In normal settings, the alarm turns on during danger and turns off when the danger 12

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Marlene Siegel, an integrative veterinarian and owner of Pasco Veterinary Medical Center, in Florida, views this mirroring as information rather than a reason to assign blame. On the Healing Tails podcast, she explained that pets are “showing us something that we need to learn,” and that it is up to us to pay attention, become aware of it and “shift the energy.”

ing his favorite foods, months after his longtime canine companion passed away. Bloodwork indicated a physical issue requiring its own investigation, but the fear at the bowl was something tests alone could not explain. Offering food wherever he felt safe, before adding supplements, helped stabilize him within days.

Practical Steps to Create a Calmer Home

A supportive home is built on appreciation, where caregivers strive to understand a pet’s instincts, rather than expecting the animal to navigate a human world unguided. A 2021 study from University of California, Davis, published in Frontiers in Veterinary Science, found that dogs displayed signs of fear in response to household sounds, especially high-pitched beeps like smoke-detector chirps, while owners responded with amusement in about 46 percent of the videos analyzed. A 2023 study in Applied Animal Behaviour Science found that cat owners with misconceptions about feline behavior were more likely to respond with yelling, hitting or water sprays. Because the stress levels of pets and their caregivers tend to synchronize, quiet shared moments such as mindful petting offer a calmer counterpoint to a busy day. Siegel suggests a simple routine: “Put yourself in a state of gratitude every morning, midday and every night.” The moments do not need to be grand. “You open your eyes and you may see the sun coming through. You may hear birds chirping.” She believes the shift reaches pets too: “You’re going to reset them while you reset yourself.”

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Establishing a safe haven, such as a quiet corner away from foot traffic and appliances, provides a pet with a place to retreat. Small, safe choices—like choosing which bed to sleep on—can restore a sense of autonomy. Sniffing walks suit many dogs; vertical space and separate litter boxes suit many cats. A calm, appreciative home supports behavioral well-being, but does not replace veterinary care. Sudden behavior changes, such as a spike in aggression or a loss of appetite, can signal a physical issue that requires prompt veterinary evaluation. Siegel’s rule of thumb is “Test, don’t guess.” Creating a calm household does not require perfection every day. Noticing how an owner’s presence and emotional energy ripple outward to their animals is a meaningful start. Note also that emotional support is a two-way street. An analysis of 1,421 primary caregivers in the peer-reviewed journal Anthrozoös found that as family conflicts rose, so did people’s attachment to the family pet, suggesting that animals offer comfort to humans during hard times. The connection is mutual. Ruth Roberts is an integrative veterinarian and holistic pet health coach. Learn about The Original CrockPet Diet and her coach certification program at DrRuthRoberts.com.

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VISIT Dr. Byrne

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Call Today (251) 269-6219 November 2026

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Inside a Reiki Session W hen people seek out a wellness practice, they may expect to participate actively, whether through movement, concentration or a change in routine. Reiki, pronounced “raykey,” takes a different approach: The person receiving it can simply rest. The Japanese energy practice is rooted in the belief that life force energy flows through all living things. Practitioners use gentle touch or hands held just above the body, offering focused attention and compassionate presence to support relaxation and overall well-being.

At Holding Space Healing Arts, in Daphne, Alabama, owner Joni Pope, a licensed massage therapist, begins each reiki session with conversation. Clients can ask questions, share intentions and check in with themselves, with no need to arrive with an answer. Then they get comfortable, fully clothed, while Pope moves through a series of gentle hand placements, sometimes resting her hands lightly on the body and other times hovering just above it. Central to Pope’s practice is co-regulation, the way another person’s calm, grounded presence can help others feel supported enough to soften and settle. Some clients 14

notice warmth, tingling, emotional shifts or deep relaxation, while others simply enjoy the quiet. “There’s no particular sensation to chase and no right way to experience reiki,” Pope says. Sessions close with time for conversation, reflection or journaling, if desired. Reiki is a complementary practice, not a substitute for medical care, and the energy mechanisms proposed for it remain scien-

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tifically unproven. For many people, Pope says, it offers a meaningful opportunity to slow down and look inward. “You don’t have to do anything. You don’t have to feel anything in particular. You simply get to receive.” Location: 1203 US Hwy. 98, Ste. 2E, Daphne, AL. For more information, call 251-4225101 or visit MassageBook.com/Therapists/ HoldingSpaceHealingArts. See ad, page 20.

ALABAMA SHORES CHIROPRACTIC Dr. Zack Byrne, offering chiropractic care, rehab, massage therapy and spinal decompression. 368 Commercial Park Dr, Fairhope, AL 251-269-6219 • AlShoresChiro.com FASCIA HEALTH AND WELLNESS Christy Tadlock, LMT and fascia specialist, treating pain and mobility through fascia therapy and one-on-one coaching. 368 Commercial Park Dr, Fairhope, AL 833-393-2798 • @FasciaHealth HOLDING SPACE HEALING ARTS Joni Pope, LMT, and David Pope, LMT, offering Thai yoga massage, reiki, energy work, breathwork and corrective exercise. 1203 US Hwy 98, Ste 2E, Daphne, AL 251-487-6546 • @HoldingSpaceHealingArts

HYDRO ZEN AT PEAK ALKALINITY Cleansing far infrared sauna sessions with a hydrating collagen shower, ionic foot detox and Himalayan salt therapy. Ask about packages. 217-B Fairhope Ave, Fairhope, AL 251-270-7200 • PeakAlkalinity.com

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JUBILEE HEALING ARTS Jennifer (Adams) Killgo, LMT #3263, offering intuitive massage for lasting healing without the “no pain, no gain” mentality. 28170 N Main St, Ste C, Daphne, AL 251-616-4201 • JubileeHealingArts.com

MOBILE COUNTY INTEGRITY WELLNESS AND DEFENSE (BELLA SUNDRIES WELLNESS STUDIO) Offering a wide spectrum of mental, physical and spiritual wellness services, all in one place, with decades of experience. 3602 Old Shell Rd, Ste A, Mobile, AL 251-631-0427 • BellaSundriesWellness.com

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November 2026

Healthy Eats Guide

Bon Appétit!

BALDWIN COUNTY COASTAL ALABAMA FARMERS & FISHERMENS MARKET Experience the bounty of Baldwin County. 781 Farmers Market Ln, Foley, AL CoastalAlabamaMarket.com CROOKED CARROT FARMS Delivering to Mobile and Baldwin Counties, the purest organically grown microgreens and other superfoods. Fresh, local and delivered to your doorstep. 251-656-4117 • Crooked-Carrot.com FIA FARMS & CSA Your local produce box subscription. Enjoy better food with less effort. 850-943-0033 • Contact@FiaFarms.com FiaFarms.CSAWare.com/store MCKENZIE FARM MARKET Family-owned market supplying fresh produce and more to our community. 17558A S Greeno Rd, Fairhope, AL McKenzieFarmMarket.com OHANA POKE Featuring fresh, delicious Hawaiian-style, custom-made poke bowls. Eat in or carry out. 561 Fairhope Ave, Ste 102, Fairhope, AL 251-725-9385 • OPFairhope.com

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A directory of local restaurants, eateries and markets

OX KITCHEN Made with fresh ingredients in-house daily. Approachable, not intimidating. 365 S Greeno Rd, Fairhope, AL 251-517-7760 • TheOxKitchen.com PRESS & CO. Eastern Shores newest organic café. Breakfast. Lunch. Juice. Smoothies. Coffee. 711 Belrose Ave, Daphne, AL 251-314-0778 • PressNCo.com See ad, page 17. SUNFLOWER CAFÉ FAIRHOPE Offering a healthy dining experience in a cozy, casual environment. Next door to Fairhope Health Foods. 320 Eastern Shore Shopping Center, Fairhope, AL 251-929-0055 • FairhopeHealthFoods.com See ad, page 21. THE HAPPY OLIVE Be happy, eat healthy, live well. Taste and experience culinary delight! 314 De La Mare Ave, Fairhope, AL 251-929-0711 • HappyOlive4.com

MOBILE COUNTY GRAZE CRAZE CHARCUTERIE Artful Displays, Beautiful Boards and Boxes, Stress-Free and Delivered to your door! 2104 Airport Blvd, Mobile, AL 251-408-9551 • GrazeCraze.com

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SUNFLOWER CAFÉ MOBILE Loved for its healthy, delicious offerings, featuring daily specials. Located inside Virginia’s Health Foods. 3055A Dauphin St, Mobile, AL 251-479-3952 • VAHealthFoods@yahoo.com See ad, back cover.

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Do you offer whole foods, locally sourced, vegan, gluten-free or all-natural ingredients? Be a part of our Mobile/ Baldwin County or Mississippi HEALTHY EATS GUIDE Call/text 251-990-9552 or email Publisher@NAGulfCoast.com

Your November guide to local healthy food on the Gulf Coast

The Art of the Board the mix shifting to fit the tastes and diets of those being served. Each one should look picture-perfect before it goes out the door. The craft extends to handling. Perishable food should be refrigerated promptly, and Kocher recommends keeping a finished board refrigerated until ready to serve. Leftovers will keep in the refrigerator for about 48 hours. Because a board combines many ingredients, those with food allergies should check with the store about ingredients and available accommodations when ordering. Boards can contain gluten, eggs, dairy, sesame, tree nuts, peanuts and wheat.

harcuterie began as a trade. The word comes from a French phrase for “cooked meat” and originally described the shops where pork was prepared, cooked and preserved. In medieval France, charcutiers were organized into guilds. Today the term more often describes a shared board, where the arrangement is part of the appeal. That appeal reaches beyond taste. Sight, smell, texture and even sound all shape how a board is enjoyed, which is why colors, shapes and textures are chosen as carefully as flavors. Jamie Kocher, owner of Graze Craze in Mobile, Alabama, says a board starts with variety: meats, cheeses, fruits, vegetables, breads, crackers, dips and chocolate bark, with

To list your healthy market, restaurant or cooking event/class, email Publisher@NAGulfCoast.com.

A thoughtfully arranged board may be the centerpiece of a gathering, but the people around it are what make the occasion. Having a professional handle the planning, preparation and presentation gives hosts more time to enjoy their own guests. For Kocher, that means hosts can join in and “celebrate everything.” Location: 2104 Airport Blvd., Mobile, AL. For more information or to order for pickup or delivery, call 251-408-9551 or visit GrazeCraze.com. Orders are best placed online as soon as possible. See listing, page 16.

For an online list of local healthy food sources, visit NAGulfCoast.com/category/conscious-eating.

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711 BELROSE AVE. DAPHNE | PRESSNCO.COM Open 7 days a week | 7:00am - 3:00pm

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Conscious Eating

Healthy Swaps for the Holiday Table Thanksgiving Never Tasted So Good by Marlaina Donato The American Heart Association recommends using olive oil instead of butter, even in mashed potatoes; herbs and spices like rosemary and cloves instead of butter and salt; and whole-grain bread and pasta instead of white flour.

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Improving a Good Thing

aking the Thanksgiving meal healthier does not mean sacrificing the flavor and traditions families and friends look forward to all year. Swapping in nutritious ingredients is an act of love, a way to care for the people gathered around the table while still honoring the dishes and memories that make the holiday meaningful. With a little planning, delicious culinary adjustments are simple to execute. Ingredient replacements should be viewed as a celebration of abundance rather than deprivation, as they add colors, herbs, textures and more energy after the meal. Ideas include blending cauliflower into mashed potatoes, using

Greek yogurt instead of sour cream, brightening dishes with herbs and citrus zest instead of heavy gravies, adding crunchy greens and seasonal salads, and sweetening desserts with fruit, monk fruit, stevia or smaller amounts of honey or maple syrup.

Good Vibes and a Healthy Heart

A balanced holiday plate that combines lean protein, fiber and complex carbohydrates can support increased energy, mood, mental clarity and emotional regulation, especially during a time that can bring stress, along with joy. According to Harvard Health Publishing, diet directly impacts mood and brain function through the gut-brain connection and inflammation regulation.

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“Food and recipes are meant to be adapted, and just because grandma made it one way doesn’t mean you can’t give it your own spin,” says Kathryn Doherty, in Charlotte, North Carolina, a recipe creator, cookbook author and founder of FamilyFoodOnTheTable.com. “I happily put my lightened-up twist on old favorites and find ways to adapt classic recipes to work for my family.” Jesse Lane Lee, from Toronto, a holistic nutritionist, corporate wellness educator, cookbook author and founder of JesseLaneWellness.com, has the perfect healthy replacement for a dish most Americans wouldn’t dream of forgoing. “Mashed cauliflower is much faster and easier to make than traditional mashed potatoes,” she explains. “If you aren’t a big fan of cauliflower, try swapping the sour cream you add to your mashed potatoes with plain Greek yogurt. The yogurt adds a satisfying tang, as well as extra protein.” Sara Tercero, from Massachusetts, a plant-based chef, cookbook author and founder of BetterFoodGuru.com, welcomes the opportunity to surprise and delight guests with flavorful substitutions, noting,

She relies on spices and vinegars to bring out the flavor of vegetables, helping them take center stage at the holiday table. Stuffing made with gluten-free grains and brown lentils can be surprisingly delicious without the carb crash of a traditional bread-based recipe. Instead of calorie-laden mac and cheese, add puréed butternut squash to high-protein or whole wheat pasta for a delightful, nutrient-rich twist. And a buttery, white flour-thickened gravy pales in comparison to a creamy sauce made with roasted carrots, parsnips, onions and celery blended in a low-sodium broth with sage, thyme and black pepper.

Dessert Reimagined

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“These switches can shave off hundreds of calories and make meals more balanced, while barely changing a recipe’s taste or texture.”

and flavor and allows you to use less granulated sugar. Start small, taste as you go and see how much sugar you really need,” she advises, adding that honey or naturally sweet fruit such as bananas or dates are healthier choices for desserts.

Topping a sweet potato casserole with a nut streusel instead of marshmallows is one of Doherty’s holiday favorites. By combining chopped pecans with a touch of butter, modest amounts of brown sugar and cinnamon, she is able to replace the empty calories of the traditional topping with healthy fats and antioxidants while also adding satisfying texture and complexity to the dish.

Pure maple syrup is Tercero’s go-to sweetener. “I also like to add in something that will make the dessert moist, like apple sauce or tahini, because it gives more depth of flavor than oil and sugar,” she says, noting that chia or flax seeds with water (instead of eggs) and avocado (instead of butter or shortening) can also keep vegan baked goods moist and fluffy while adding nutrition.

Doherty is also strategic about her homemade cranberry sauce. “Adding fresh orange juice and some honey helps add sweetness

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

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Conscious Eating

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HEALTHY MASHED POTATOES YIELD: 4 TO 6 SERVINGS 2 lbs medium Yukon gold potatoes, well-scrubbed 1½ tsp kosher salt, divided ⅓ cup skim milk ¼ cup plain Greek yogurt ¼ tsp black pepper 2 Tbsp unsalted butter, melted Place the potatoes in a large pot and cover with water. For especially large potatoes, cut them in half so pieces are roughly the same size and will cook evenly.

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Add 1 teaspoon of the salt. Bring to a boil, then reduce the heat to maintain a low boil. Cook for about 25 to 30 minutes, or until tender. Drain the potatoes, reserving ⅓ cup of the cooking liquid. Transfer the potatoes to a large bowl. Add the milk and 2 tablespoons of the reserved cooking liquid. Mash the potatoes to the desired consistency. Add the Greek yogurt and ¼ teaspoon pepper, and continue to mash. If chunky potatoes are preferred, stir in the yogurt until well incorporated to avoid extra mashing. Add up to an additional 2 tablespoons of the reserved cooking liquid and/or additional milk, if needed, to get the potatoes to the desired consistency. Season to taste, adding the remaining salt if needed, and serve hot, topped with melted butter. Recipe courtesy of Kathryn Doherty and FamilyFoodOnTheTable. com/healthy-mashed-potatoes.

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PECAN APPLE CRISP YIELD: 4 TO 6 SERVINGS FOR FILLING 4 cups thinly sliced apples, 3 to 4 apples ½ lemon, juiced 2 Tbsp maple syrup ¼ cup almond flour 1 tsp cinnamon FOR TOPPING 1 cup oats ½ cup chopped raw pecans ¼ cup almond flour ¼ cup coconut oil, softened 3 Tbsp maple syrup 1 tsp cinnamon ½ tsp vanilla Preheat the oven to 350° F. Place the sliced apples in a bowl and toss with lemon juice and maple syrup. Add the almond flour and cinnamon, and toss once more. Mix all the topping ingredients together in a separate bowl and set aside. Place the filling into a baking dish and top with the topping.

Remove from the oven and serve with whipped cream, à la mode or with Greek yogurt. Recipe courtesy of Jesse Lane Lee and JesseLaneWellness.com.

Courtesy of Jesse Lane Lee

Bake for 30 minutes until the apples have softened and the juices have released.

November 2026

Feature Story

Growing Our Capacity for Gratitude How to Practice Thankfulness Every Day by Megy Karydes

ratitude comes in various forms. It can be stealthy (that sense of warmth when the sun breaks through after a gray week) or hard won (appreciating a short-tempered teenager). But researchers and practitioners agree that gratitude must be cultivated to become part of our daily routine.

Build New Pathways in the Brain

The distinction matters most, he emphasizes, during times when gratitude doesn’t come naturally, such as when we’re late for work, blindsided by an angry spouse or absorbing someone else’s bad day. “By developing gratitude as a practice and as a part of our lives, we allow ourselves to pause and acknowledge that no matter how challenging this moment is, there is something to be grateful for.”

“Anything that is consistent can shape your brain networks and build a habit. That’s when a gratitude practice becomes a habit,” he explains, comparing the concept to cutting a new trail across a cornfield. “There’s

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“Gratitude as a passing feeling is spontaneous,” says Brendan Cournane, a certified professional development coach specializing in well-being and mindfulness, and author of Seeking Serenity: Finding Happiness by Embracing Your Present Attitude. “Anybody who practices mindfulness or meditation has moments of gratitude daily, even several times a day, but that’s not the same as developing a practice.”

According to David R. Hamilton, Ph.D., a bestselling author and speaker on the science of kindness and well-being, whose newest book is The Joy of Actually Giving a F*ck: How Kindness Can Cure Stress and Make You Happy, the key to turning any practice into a consistent habit is neuroplasticity—the brain’s capacity to reorganize itself based on repetition.

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ROOT CAUSE

already a path that’s been made. But suppose you decide to walk another path. Initially, that takes a little bit of work. But as you walk it daily, it becomes a habit. The old path begins to overgrow because the brain doesn’t want to waste energy.” Cournane observes a similar transformation in his coaching work: “We know through neuroplasticity that our brain waves can change, and by forming a gratitude practice, we can transform all of our circumstances into something more positive.” Hamilton and Cournane’s experiences align with research findings. A 2023 systematic review and meta-analysis published in the einstein (São Paulo) journal, which analyzed 64 randomized clinical trials, found that gratitude interventions were associated with greater life satisfaction and significantly reduced anxiety and depression symptoms. The participants also reported more positive moods, greater optimism and less worry. Additional research summarized by the American Brain Foundation indicates that practicing gratitude activates the brain’s reward system, reduces the amygdala’s stress reactivity and, with repeated practice, reorganizes neural pathways between neurons.

Be Specific, Not General

Both experts agree that gratitude must be specific to truly resonate. “‘I’m grateful for my wife’ is too generic,” says Cournane. “Instead, ‘I’m grateful for my wife because we walked along the lakefront holding hands and enjoying the sunset’ is specific and activates more brain receptors.” Sensory details are key: “I see the sunset. I hear the wind and the waves along the shore. I feel her hand’s touch. I smell the air from the water or trees in the park.” Another powerful shift suggested by Cournane is saying, “I’m grateful my sister called when I felt overwhelmed and she reminded me I wasn’t alone,” instead of “I’m grateful for my family.” This specificity enhances the gratitude practice and its benefits.

Gratitude Is Not Forced Positivity

Neither Hamilton nor Cournane suggests that gratitude replaces grief or hardship. “When challenging things have happened, it’s like, November 2026

Feature Story ‘I’ve made it through this day. I managed to get out of bed this morning,’” says Hamilton. After his father’s death, his gratitude practice shifted. “I could remember all these great things about him, and that became something I could hold onto. We tend to only turn inside when we’re faced with difficulties and challenges in our life because there’s nothing else in the outside world that’s giving us any happiness. So all you’re left with is: ‘I’m still here.’” Cournane offers a psychological perspective on why gratitude helps during conflict or stress. “The brain cannot hold two opposite feelings or thoughts or emotions simultaneously. I can’t be angry and grateful at the same time,” he remarks, adding that seeking gratitude in difficult moments isn’t about denying the challenge. It’s about avoiding taking it out on the nearest person.

Turn Thankfulness Into Action

Gratitude does not have to remain private, according to both practitioners. Hamilton points to research showing that people consistently misjudge the impact of a compliment. “We underestimate how grateful people would be if we paid them a compliment,” he says. “At the same time, we overestimate how much we think it will annoy them.” Voicing appreciation, he notes, can even have a physical effect: Connection triggers a release of oxytocin—the kindness hormone—that helps regulate blood pressure. The Scarlett Phoenix

Cournane shares a smaller, more recent example. When ordering a sandwich, the woman behind the counter said, “It looks like you’ve been working hard today, so you deserve a nice sandwich.” He returned the compliment and saw her face light up. “There’s a mutual respect, a mutual give-and-take that stimulates gratitude and other positive emotions within us,” he says. For families looking to build this habit together, Hamilton recommends a gratitude jar. Everyone writes what they’re thankful for on slips of paper throughout the year, then opens the jar on a meaningful date. This can become a very emotional bonding experience that the family may want to repeat every year.

Start Small, Stay Committed

Growing our capacity for gratitude requires practice. “Begin with 30 seconds or a minute, and soon half an hour or an hour will feel manageable,” counsels Cournane, who begins his daily gratitude practice by drinking a glass of water. “I appreciate having clean, fresh water, which not only is healthy for me but also reinforces the positive benefits I’m experiencing.” Psychologist Robert A. Emmons, Ph.D., professor emeritus at the University of California, Davis, has dedicated much of his career to this field. In Gratitude Works!: A 21-Day Program for Creating Emotional Prosperity, he describes sustained practice as a journey toward emotional prosperity—not the absence of hardship, but an inner richness and resilience regardless of circumstances. When practiced consistently and with specificity, gratitude is more than a mood; it is an infrastructure built one small, repeatable moment at a time until it becomes a natural path, like a well-trodden trail across a field.

Habits Can Lead to Real Change

• The One-Memory Journal: Write three sentences about a specific moment of support, kindness or relief. • The Specific Thank-You: Clearly tell someone what they did and why it mattered. We underestimate how much it will mean to them. • The Gratitude Reframe. When stressed, ask, “What is still here to support me?” • The Gratitude-to-Behavior Step. Choose one thing to be grateful for and let it guide an action. This could be a text, a call, a note or a moment of patience. • Start Small. A daily and consistent practice, even if imperfect, is more effective than sporadic efforts. Megy Karydes is a Chicago-based writer and author of 50 Ways to More Calm, Less Stress. 24

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Homeopathy

Homeopathy Myths Refuting the Most Common Misconceptions by Christina Donka, CCH Myth: Homeopathy is just another name for herbal medicine. Homeopathic remedies come from natural sources, including plants and minerals. While an herbal tincture relies on measurable amounts of a plant or plants, a homeopathy remedy follows homeopathic principles and is prepared through a specific process of dilution and vigorous shaking. Myth: The pellets are nothing but sugar. Most homeopathic remedies come in the form of a tiny sugar pellet that dissolves under the tongue; this is simply the carrier. During manufacturing, the pellet is infused with the prepared homeopathic remedy.

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Myth: Nobody regulates these products. Under U.S. federal law, homeopathic remedies are classified as drugs, and the U.S. Food and Drug Administration oversees their manufacture, marketing and sale. Myth: More is better. The opposite is true. The “minimum dose” principle dictates taking only enough of a remedy to spark a healing response. If symp-

toms return, then the dose can be repeated, although it is best to check with a homeopathic practitioner. Myth: Homeopathy is only good for the sniffles. Colds, flu, sore throats, earaches, bumps and bruises are where most families begin, and that’s where a homeopathy home kit really shines. But homeopathy goes well beyond first aid. Myth: There is no research behind homeopathy. Thousands of studies on homeopathy have been published in medical journals, including clinical trials and laboratory research into the biological activity of highly diluted substances. This article is based on information in HomeopathyCenter.org. Christina Donka is executive director of the National Center for Homeopathy, providing education, resources and advocacy since 1974. To read an expanded version, visit TinyURL.com/ HomeopathyMythsNA or scan the QR code. Underwritten by Grato Health, in operation since 1987, dedicated to advancing health and wellness through natural, holistic solutions that support the body's ability to heal.

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November 2026

Healthy Kids

Helping Children Navigate Loss Gentle Grief Activities for Young Hearts by Christina Connors

t is said that grief is love with nowhere to go—a hard truth for adults to sit with and an even harder one for a child. While youngsters grieve the passing of a loved one, they also experience intense emotions if they change schools, move to another home, say goodbye to a best friend or even if they have to change a familiar routine. Parents often want to fix the sadness or rush kids past it, but a better choice is to give them the tools to hold both sadness and love.

Child development experts have observed that youngsters process fear, loss and confusion far more naturally with play and handson activities than with conversation alone. Dr. Nancy Carlsson-Paige, an early-childhood development expert and professor emerita at Lesley University, has researched and written about how young children use creative play to make sense of potentially overwhelming events, reduce anxiety and cope with trauma. Activities like building a memory box, listening to a story or singing a song allows them to begin to experience grief or trauma even before they have the words to name it. Connection can come before conversation.

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“Children grieve very differently than adults,” says Geralyn Cappabianca, a board-certified chaplain, teacher and author of Memoirs of a Hospital Chaplain. “Their emotional and cognitive development is not mature enough to process the intense feelings that grief brings. Many times, it is years later when they can emotionally grieve the loss.” At 14, Cappabianca lost her father, and her family sold their home and moved to anoth-

er country, forcing her to leave her friends, extended family and school. “Whatever the type of loss, whether it’s the loss of a person, a move, loss of a pet or changing schools, the grief process is the same,” she believes.

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The Gratitude Memory Box

Creating a gratitude memory box is a simple, tangible way to honor a beloved person, pet, place or chapter of life. To make one, choose a container such as a shoebox, small wooden chest or tin container and invite the child to decorate it with paint, stickers or drawings. Gather meaningful items like photos, toys, leaves or dried flowers, a collar or pet tag, and handwritten recollections. For parents worried about pushing a child before they are ready, Cappabianca advises that they take cues from the child. A parent may want to build their own memory box first, and then invite the child to help. “Children learn how to grieve from watching those around them,” she notes. According to Cappabianca, a memory box allows children to begin grieving early and safely. It provides a creative outlet for kids to express their emotions, validating their grief, even if the loss feels small to an adult. It teaches the child that love and gratitude can coexist alongside sadness. The memory box provides the child with a private space to revisit memories whenever they want. The family may choose to gather together in a shared ritual to add items to the box, sit quietly together or talk about memories associated with the contents of the box.

The Power of Song and Stories

Sometimes, direct questions about the loss—such as “Are you sad?” or “Do you want to talk about it?”—are hard for a

child to answer. That is the thinking behind The Healing Chickadee (HealingChickadee.com), a program built around a plush bird, music and story, co-founded by Terry Murphy. “The child doesn’t necessarily have to sit across from an adult and answer questions about grief,” she writes. “Instead, they can cuddle the chickadee, talk about the bird, tell a story about it or simply sit quietly with it.”

Rooted in Rooted in Gratitude Gratitude

A trusted adult might invite the child outside to look for a real chickadee together, and in that shared, side-by-side activity, something unexpected may happen. “While looking for birds, a child might begin talking about the person they miss,” Murphy notes, although she’s careful to add, “All of those responses can be okay,” including not talking about the loss at all.

Starting the Conversation

Invite, rather than force, the conversation. Try open-ended questions like: What do you want to remember most? What would you like to say thank-you for? What do you think the bird in the story is feeling? Would you rather draw this memory or listen to a song about it instead of talking? A memory box, story or song will not take away a child’s grief, but each can give them somewhere to put it and something to hold onto while they carry it. Christina Connors is a professional singer, a burnout prevention specialist, and CEO and executive director of Soulful Forest, Inc. Learn more at SoulfulForestInc.org.

ACROSS 1. Sweet liquid produced by flowers. 5. A thoughtful act of caring. 7. Another word for thankfulness. 10. The leafy roof of a forest. 11. Spice made from aromatic bark. 13. Turn waste into reusable material. 15. Plant nutrient that aids digestion. 16. A challenge for the mind. 17. What we pass on to future generations.

DOWN 2. Material used in PVC pipes. 3. Postage for an envelope. 4. Relief during difficult times. 6. Signal-carrying nerve cell. 8. A moth's sensory feeler. 9. Grain served with stir-fry. 12. Bring back to mind. 14. Someone who inherits.

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Music can play a similar role. Murphy points to David Friedman’s song It’s Not Bad to Be Sad as one that “gives sadness a place rather than treating it as something that needs to be immediately fixed or pushed away.” Another Friedman song, Help Is on the Way, is built around reassurance and hope. Together, Murphy says, the two songs offer a grieving child the message that “It is okay to be sad, and you don’t have to face that sadness alone.”

Healing Ways

The Prediabetes Wake-Up Call Lifestyle Changes To Keep Diabetes at Bay by Leslie K. Hughes

Build a Balanced Plate

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For many, the journey to diabetes prevention begins with dietary adjustments, not by restriction, as commonly thought, but by the adoption of better food pairings. Hillary Wright, a registered dietitian and director of nutrition at the Wellness Center at Boston IVF, in Massachusetts, recommends a “balanced plate” of one quarter lean protein such as seafood, poultry or tofu; one quarter fiber-rich carbohydrates like brown rice, quinoa or sweet potato; and the remaining half filled with colorful vegetables.

prediabetes diagnosis can feel daunting, but many health experts describe it as an opportunity for positive change. The diagnosis indicates blood sugar levels are higher than normal but have not yet reached the diabetes range, which means the body is still highly responsive to healthful modifications. According to the Centers for Disease Control and Prevention, more than two in five adult Americans are living with prediabetes, about 80 percent of whom are unaware of their condition. A landmark clinical trial showed that the Diabetes Prevention Program, involving lifestyle changes in diet and exercise, as well as modest weight loss, could effectively reduce the risk of developing Type 2 diabetes by 58 percent, outperforming medication alone. 28

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“Pairing carbohydrate-containing foods like rice or pasta with a source of lean protein increases the feeling of fullness a meal or snack provides and complicates the absorption of glucose into the blood, resulting in gentler blood glucose swings after meals,” she explains. The order of food consumption also plays a role, although Wright emphasizes the importance of making mealtime enjoyable rather than mechanical. While there is evidence that eating vegetables and protein before carbohydrates can be beneficial, the goal is to establish a sustainable habit rather than adhering to a rigid rule.

Read Food Labels Mindfully

Dr. Rebecca Hunton, medical director of Radiantly Healthy MD, a functional medicine clinic in Indialantic, Florida, developed a shortcut for evaluating packaged foods: subtract the grams of fiber, fat and protein from total carbohydrates. A result of 10 or less indicates a gentler effect on blood sugar and insulin levels, while higher numbers tend to cause spikes in both. “What I am really asking is whether the carbohydrate is arriving mostly by itself, or arriving buffered, slowed down by fiber, protein and fat,” she remarks, adding that finely milled whole grains often digest almost like flour, making the fiber count alone potentially misleading. For protein quality, Hunton offers a second shortcut: multiply grams of protein by 10 and compare that number to total calories. If it matches or exceeds the calories, the food is relatively protein dense, a useful check when comparing yogurts, protein bars or prepared foods.

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Consider the Whole Body

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Prediabetes serves as a signal from the entire body, not merely an isolated blood sugar anomaly, both experts agree. Hunton notes that insulin resistance often develops before lab values shift, and unexplained weight gain is frequently the first clue. Hormonal changes, including those associated with perimenopause, can accelerate this transition. “Women frequently blame menopause for how they feel without realizing that what is happening is a cardiovascular and blood sugar change,” she says. Muscle mass also plays a pivotal role. Resistance training and regular physical activity, ranging from brisk walks to yard work, help the body regulate blood sugar levels.

Use Data as a Learning Tool

Wright holds mixed feelings about the use of continuous glucose monitors before a diabetes diagnosis, as there is insufficient evidence to define a normal pattern in prediabetes, and watching the data closely can inadvertently induce stress. “If wearing a monitor feels like it’s creating too much anxiety around eating, it’s a good indication to stop,” she advises. A more effective approach, she suggests, is to wear a monitor for just two to four weeks, supervised by a physician or registered dietitian that can help interpret the results. Hunton uses monitors earlier and more frequently, turning nutrition from guesswork into personal data, and comparing the impact of meals, sleep and physical activity on the glucose curve. Still, she agrees with the underlying philosophy: the goal is to understand, not surveil or judge. Fairhope Organic School

Both experts raise a similar caution regarding food tracking, acknowledging that while it can build awareness, it should be approached with caution or avoided altogether by individuals with a history of disordered eating, which is defined by the National Eating Disorders Association as “a spectrum of problematic eating behaviors and distorted attitudes towards food, weight, shape and appearance.”

Build Momentum With Modest Adjustments

According to Hunton, change does not have to be instantaneous to be meaningful. The body’s patterns take time to rewrite, and consistency matters more than speed. Patience coupled with practical tools like balanced plates, label reading, shortcuts and a willingness to observe personal patterns without judgment, is what makes prediabetes reversible for so many. Anyone navigating a new prediabetes diagnosis is encouraged to work with a physician, registered dietitian or certified specialist in diabetes care and education because individual glucose responses vary. With the right support, prediabetes transforms from a cause for fear into a window to choose a different course of action. Leslie K. Hughes writes about physical and mental health issues. Learn more at HouseOfHughes.co and TheVisceralEdit.substack.com. November 2026

Green Living

How Trees Make Rain The Wonder of Forests and Weather by Sandi Schwartz

ust as Peter Wohlleben’s The Hidden Life of Trees opened our eyes to how trees communicate beneath the soil, emerging science reveals an equally wondrous phenomenon above the canopy: trees help make their own rain.

For decades, basic meteorology taught that ocean evaporation drives almost all rainfall over land. But UCLA atmospheric scientist Dr. Rong Fu, recipient of the American Meteorological Society’s 2027 Carl-Gustaf Rossby Research Medal, has proven that trees play a direct, active role in initiating rainy seasons. In fact, her work has fundamentally changed how we understand Earth’s climate system and the processes that influence water, weather and climate extremes. Fu and her team observed atmospheric water vapor over the Amazon rainforest and discovered that oceanic vapor is lighter because heavy hydrogen isotopes (deuterium) stay behind during marine evaporation. The vapor hovering over the forest, however, contains high levels of deuterium, which indicates that it came directly from plant transpiration, not the ocean. “I am convinced that it’s the rainforest that initiates rainfall,” Fu explains. “The rain starts increasing before moisture transport coming from the ocean increases. In order to have moisture transport from the ocean, you have to have plants transpire first.” As plants grow, photosynthesis transpires more water vapor and then the air becomes moist, she notes. “Therefore, you have more clouds, and you get more rainfall.”

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We often picture forests as passive entities waiting for the next storm. In reality, a forest acts like a living fountain. Trees pull water up through their roots and release it as vapor through tiny openings in their leaves in a process called transpiration. A single mature tree can release hundreds of liters of water into the air daily. When millions of trees transpire together, they do more than provide shade—they feed the clouds, cool the land and send rain across continents.

How Trees Feed the Clouds

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A recent study published in Proceedings of the National Academy of Sciences reinforces this finding, showing that Amazon trees rapidly recycle rain from shallow soil during dry periods, pumping up to 70 percent of local rainfall back into the atmosphere when the ecosystem needs it most.

and more humid. And for the tropical rainforests, there are many things we can do to protect them,” she says.

The Biotic Pump: A Natural Rainmaking Engine

• Plant native trees. Choose species suited to the local climate that support native birds, pollinators and soil health.

This continuous moisture recycling connects directly to an intriguing concept known as the biotic pump theory. Proposed in 2007 in Hydrology and Earth System Sciences, by Russian atmospheric physicists Dr. Anastassia Makarieva and the late Dr. Victor Gorshkov, the theory suggests that forests do not merely catch rain through their leaves and the soil beneath, but they also create a physical engine that draws moist air inland from oceans thousands of miles away. As dense forest canopies release massive quantities of water vapor, the condensation of that moisture causes pressure to drop in the atmosphere. These pressure changes act as a giant vacuum, pulling moist ocean air across the land. While the theory remains an active topic of scientific study and debate regarding how it compares to the influence of large-scale winds on rainfall, it offers a compelling explanation for a long-standing mystery: Why forested continental interiors remain lush and wet while non-forested inland regions form arid deserts.

Cultivating a ‘Green Heart’ to Protect Forests

Forests provide so much more than scenery. They play an active role in the water cycle. Healthy forests help keep watersheds, soil and local climates more stable. Understanding forests as climate drivers highlights why protecting mature trees and restoring native woodlands is an investment in global water and food security. Disruption to rainforests threatens agriculture, altering weather patterns that farms and communities rely on.

Here is how to support forests and the natural water cycle in local communities and beyond:

• Protect mature canopies. Established large trees move much more water than saplings do. • Support local conservancies. Volunteer at community tree planting events and park restoration programs. • Choose sustainable wood. Reduce demand for forest timber by buying certified wood or pre-owned furniture. By viewing trees as quiet partners in our survival, we can better appreciate how planting a tree today helps feed the clouds of tomorrow. Sandi Schwartz is a freelance journalist specializing in environmental and wellness topics, as well as author of Finding Ecohappiness. Learn more at SandiSchwartz.com.

e Healing Arts

Alan Watson Featherstone, ecologist, nature photographer, inspirational speaker and founder of the Scottish conservation charity Trees for Life, has spent more than three decades restoring the ancient Caledonian Forest in the Scottish Highlands. “Nature is the real home for me and for humanity,” says Featherstone. “I feel a sense of peace there and I feel a sense of joy when I encounter creatures or special trees or plants.” For Featherstone, restoring these living rain systems requires a shift in human perspective. “Having a green thumb is a misnomer, because it’s actually a green heart that we need,” he says. “We have to become the givers, where we give back more than we take from nature. That’s what rewilding is all about: giving back space, giving back life and giving back love.”

Ways to Support the Water Cycle

Every tree planted helps strengthen local climate resilience, notes Fu. “When you plant trees, you improve the microclimate. It’s cooler November 2026

Fit Body

Building Strength for Life Why Resistance Training Is a Key to Aging Well by Brian Stenzler, MSc., DC, FCCA, FICA

trength training is essential for everyone, not just athletes and bodybuilders. Regardless of age—from 25 to 75—the body has a remarkable capacity to become stronger. Research confirms that resistance exercise reduces the risk of many chronic conditions and becomes more important with age as muscle mass naturally declines. In older adults, maintaining strength supports independence while minimizing the risk of falls and fractures. Resistance can come from bodyweight exercises, bands, free weights or machines, with adaptations for all ages and fitness levels.

Protect the Spine and Bones

Muscle and bone health are interconnected, so strength training must adapt to changes in bone density. Debra Atkinson, a fitness educator and founder of Flipping 50, states, “The exercises that seemed harmless in your 30s carry a higher risk profile in your 50s.” Because bone density loss often begins in the spine, she recommends replacing crunches and sit-ups with functional movements that are both safer and more effective at targeting core strength. These include engaging the core while lifting weights, and doing pull-ups, push-ups and balance poses. A simple exercise is to hold a light weight at chest height, slowly extend the arms forward and then bring the weight back to the chest. Keep the core muscles tightened to prevent the back from arching as the arms extend.

Rido/shutterstock

In addition to building muscle, regular strength training improves bone density, supports metabolic and cardiovascular health, enhances balance and mobility, and contributes to better cognitive function and emotional well-being. By promoting a stronger and more stable neuromusculoskeletal system, resistance training enables the body to better handle physical stressors, reducing

excessive strain on the spine and joints, and supporting biomechanics and optimal nervous system function.

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The Bone Health & Osteoporosis Foundation advises those with osteoporosis to maintain an upright posture, spinal extension and core stability during strength training, while avoiding repeated forward bending that can harm spinal integrity.

Employ the Correct Movements

Heavier weights do not always yield better results. Effective training prioritizes movement quality over load, focusing on neutral spinal alignment, controlled movement, proper breathing and core stability. Progressive overload, which involves gradually increasing resistance as the body adapts, enables muscles, bones and connective tissues to build strength and endurance without unnecessary strain. Dr. Peter A. Gratale, founder of Energy Chiropractic & Pilates, in New Jersey, and former co-host of ESPN’s BodyShaping, believes that one of the most valuable uses of chiropractic by athletes and workout enthusiasts is performance enhancement. He explains, “Chiropractic is the bullseye on the target of a well-conceived training program that includes core strengthening, strength training, high-intensity interval training and self-myofascial release [the use of gentle, sustained pressure to relieve tension in connective tissues].” Because efficient movement and function depend on coordinated communication between the nervous system and the body’s other systems, Gratale advocates for a whole-body training approach. Restrictions

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tients. “The goal is not simply pain reduction; it is creating a more favorable biologic environment so that progressive strength and movement training can resume productively,” explains Torrance.

in spinal or joint motion, muscular imbalances and asymmetrical movement patterns can disrupt efficient movement and lead to compensation. Optimal performance requires more than just muscle strength; it involves mobility, breathing mechanics, core stability, coordinated muscle activation and cardiovascular function, all of which influence the body’s response to exercise.

Strategically Restart Exercise After Injury

Injuries can disrupt strength-training routines. While it is essential to allow the body to heal, returning to training after injury involves more than just waiting for pain to subside. Dr. Ronald Torrance II, a board-certified sports medicine physician at New Regeneration Orthopedics, in Florida, states, “Many patients stop exercising after an injury because pain and protective movement patterns create a cycle of de-conditioning, compensation and fear of re-injury. Dynamic neuromuscular stabilization and progressive functional movement training interrupt that cycle by first rebuilding the nervous system’s control of posture and stability, then layering strength onto those corrected movement patterns.”

Image-guided orthobiologic procedures may use a patient’s own biologic agents, such as platelet-rich plasma (PRP) or bone marrow concentrate (BMAC) to promote the healing of affected areas. Research is ongoing, with evidence supporting reduced pain and improved function for certain conditions, especially PRP for knee osteoarthritis, while evidence for BMAC and other applications is limited. For selected patients, these treatments may provide another option before surgery, reflecting a philosophy of using the least invasive approach to restore function and support a safe return to strength training

Get Started

Focus on proper form and gradual progression over lifting heavy weights too soon. Beginners and those returning after injury should allow adequate recovery, differentiate between normal muscle fatigue and pain indicating injury, and consult qualified professionals if health conditions or previous injuries exist. Whether starting with resistance bands at 70 or lifting a barbell for the first time at 35, building strength preserves mobility, independence and quality of life for years. Dr. Brian Stenzler is vice president of operations and chief health officer for KnoWEwell and the Natural Awakenings Publishing Corporation. Bishop Physical Therapy

Africa Studio/shutterstock

Instead of resting until an injury feels better or diving back into unrestricted exercise, functional training progressively reinforces improved movement patterns with squatting, hinging, pushing, pulling, carrying and rotating exercises. When conservative care has plateaued, but surgery is not yet necessary, regenerative and interventional orthopedics may offer additional options for suitable pa-

November 2026

Wise Words

Blueprint for Alzheimer’s Prevention A Conversation With Dr. David Perlmutter by Sandra Yeyati University, Scripps Institute, New York University and Harvard University. His latest book is Brain Defenders: Harness the Power of Your Immune Cells to Protect Your Brain for Life.

What inspired you to write Brain Defenders and how does it expand on your previous work?

What inspired me was the realization that metabolism profoundly influences immunity, and that this relationship explains so much about why a healthy brain begins to deteriorate. The brain’s immune cells can either protect and repair the brain or contribute to inflammation and degeneration, and their behavior is strongly influenced by our metabolic health, over which we have significant control.

Ed Chappell

My previous books explored how nutrition, blood sugar, the microbiome and lifestyle influence the brain. Brain Defenders brings these ideas together through the emerging science of immunometabolism—the relationship between the immune system and metabolism. It explains not simply what damages the brain, but how the brain’s own defenders can become destructive, and, importantly, what we can do to restore their protective function.

r. David Perlmutter is a board-certified neurologist and seven-time New York Times bestselling author. He serves on the editorial board of the Journal for Alzheimer’s Disease and has published extensively in peer-reviewed scientific journals, including Archives of Neurology, Neurosurgery and The Journal of Applied Nutrition. Perlmutter received his medical degree from the University of Miami Miller School of Medicine, where he serves as an associate professor. He lectures at major medical symposia, including ones sponsored by the World Bank, International Monetary Fund, Columbia 34

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What are we currently getting wrong about Alzheimer’s disease?

We continue to treat Alzheimer’s as though it begins when memory fails. This idea is categorically wrong. In reality, the disease may have been developing for decades prior to the appearance of cognitive manifestations. We have also focused overwhelmingly on amyloid [an abnormal protein buildup that forms sticky deposits or plaques in the brain], treating it as the cause when it may be, at least in part, a downstream response to metabolic dysfunction, inflammation, infection and impaired cellular housekeeping.

What are microglia and how can they become dangerous?

Microglia are the brain’s resident immune cells. They are constantly surveying their environment, looking for infection, injury, damaged cells and unwanted material. In their protective role, they clear de-

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and bleeding. These treatments deserve an individualized discussion, not exaggerated promises. Removing amyloid does not address the full biology of Alzheimer’s.

bris, support repair, maintain synapses and help keep the brain resilient. But when microglia are exposed chronically to signals associated with insulin resistance, poor diet, disrupted sleep, infection, toxins or a damaged gut barrier, they can remain locked in an inflammatory state. Instead of briefly responding to danger and then returning to a restorative mode, they continue releasing inflammatory chemicals and may begin eliminating healthy synapses. Obviously, this plays out badly for the brain. In other words, the brain’s defenders can become part of the problem, but their behavior is not necessarily fixed.

Courtesy of David Perlmutter

What misconception about brain health do you hope this book will finally clear up?

What strategies can people use to protect their brain?

Begin with metabolic health. Know your fasting glucose, hemoglobin A1c, blood pressure, waist circumference, triglycerides, insulin level and other markers of cardiovascular risk. Exercise regularly, combining aerobic activity with resistance training. Prioritize restorative sleep and evaluate possible sleep apnea. Eat a fiber-rich, minimally processed diet; protect the microbiome; maintain meaningful social relationships; continue learning; protect your hearing; avoid smoking; and minimize exposure to air pollution and other toxins whenever possible.

tion. Exercise, diet, sleep, cognitive engagement and vascular risk management remain highly relevant. Current medications may provide modest symptomatic benefit for some patients. The anti-amyloid antibodies lecanemab and donanemab can minimally slow measured decline in carefully selected people with early disease, but the average benefit is minimal, treatment is burdensome, and there are meaningful risks, including brain swelling

The misconceptions I most want to challenge are that cognitive decline is an inevitable consequence of aging, and that our genes determine our destiny. Gene variants, such as APOE4, may influence risk, but they do not operate in isolation. Metabolism, inflammation, sleep, diet, exercise, environmental exposures and the microbiome all influence how that risk is expressed. The brain is not simply waiting to deteriorate. It is responding continuously to the signals we send it. Brain Defenders is ultimately a book about agency: the recognition that we can absolutely begin changing many of those signals today. Sandra Yeyati is national editor of Natural Awakenings. To read a longer version of this conversation, visit TinyURL. com/PerlmutterWW or scan the QR code.

Peak Alkalinity

No single intervention guarantees protection. The power comes from addressing several interconnected pathways consistently over time. The encouraging message is that many of the factors influencing brain aging are within our reach.

What can people diagnosed with Alzheimer’s do?

A diagnosis should never be interpreted as a reason to abandon prevention-oriented strategies. Even after symptoms begin, we should identify and address insulin resistance, hypertension, sleep apnea, hearing loss, nutritional deficiencies, medication effects, depression, inactivity and social isolaNovember 2026

Community Resource Guide Connecting you to local resources for natural health and green living. To find out how you can be included in this directory, email Publisher@NAGulfCoast.com or call 251-990-9552.

Acupuncture

Brain Therapy

Dementia Help

BISHOP PHYSICAL THERAPY

MIND PERFORMANCE CENTER

Dr. Daniel Bishop, DPT, SMT, CIDN, APBC Patrick Miller, LAc 251-626-7778 • BishopPhysicalTherapy.com Office@BishopPhysicalTherapy.com Offering 25 years of combined experience in successfully treating a variety of conditions, including chronic back and neck pain, headaches and tinnitus. See ad, page 33.

Beauty & Aesthetics ENRG WELLNESS

620 N McKenzie St, Ste 200, Foley, AL 251-943-9355 • enrGWellness.com New–hyperbaric therapy, weight loss, fat-burning systems, food programs, facials, vitamin IV therapy lounge, chiropractic and functional medicine clinic. Custom programs include nutrition, medication and peptide combo. IV vitamin therapies provide relief, healing and recovery for people with health concerns ranging from dehydration to chronic illness. Free onsite consultations. See ad, page 29.

TMAC’S HAIR STUDIO

1861 Old Government St, Mobile, AL: 251607-6666 2101 Hwy 98, Daphne, AL: 251-725-4334 TMACsHairStudio.com A relaxing salon environment that is free of harmful chemicals, impurities and fragrance. Offering customized hair services and regenerative treatments with 100% vegan organic products and essential oils. Ask about following the lunar calendar for effective hair treatments. See ad, page 7.

J. Douglas Brown, DC, DACNB, IFMCP Board Certified Neurology/ Functional Medicine Specializing in TMS and Brain Disorders 112 W Section Ave, Foley, AL 251-597-8787 • MindPerformanceCenter.com Our unique approach is noninvasive and merges deep transcranial magnetic stimulation (DTMS), brain pathway rehabilitation and metabolic enhancement through functional medicine to address brain disorders like anxiety, memory or behavior issues and dementia. Treatment plans are customized to meet the individual needs of patients. See ad, page 4.

Drugs are not the only answer. Our unique approach is noninvasive and has helped dementia patients that originally scored poorly on cognitive assessments restore to normal scoring on the same assessment. See ad, page 4.

Depression Relief MIND PERFORMANCE CENTER

Breast Screening THERMOGRAPHY ADVANTAGE

Carolyn Olson, Certified Thermographer Mobile, AL, and Foley, AL • 251-623-2225 ThermographyAdvantage.com FDA-registered thermography offers breast/fullbody screenings that are noninvasive and radiation-free, without compression or bodily contact. Valuable for detecting early-stage breast disease and more. Also offering Electro-Lymphatic Therapy. See ad, page 19.

CBD Health & Wellness YOUR LISTING HERE

DIRECTORY Find local businesses with ease at NAGulfCoast.com 36

J. Douglas Brown, DC, DACNB, IFMCP Board Certified Neurology/ Functional Medicine Specializing in TMS and Brain Disorders 112 W Section Ave, Foley, AL 251-597-8787 • MindPerformanceCenter.com

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J. Douglas Brown, DC, DACNB, IFMCP Board Certified Neurology/ Functional Medicine Specializing in TMS and Brain Disorders 112 W Section Ave, Foley, AL 251-597-8787 • MindPerformanceCenter.com We can reduce or eliminate symptoms of depression. Our treatments often deliver improvement when nothing else has worked. 70% of our depression patients see symptoms reduced by at least 50%. See ad, page 4.

Functional Medicine HILLSTAR HEALTH

Tara Miller, Functional Medicine Nurse Practitioner 28720 Hwy 98, Ste 1, Daphne, AL 251-241-4346 • HillstarHealthAL.com Certified Functional Medicine Practitioner and Family Nurse Practitioner Tara Miller addresses the root cause of disease with integrative medicine—a blend of traditional western medicine and science-based functional medicine. Ask about our custom weight-loss program. See ad, page 19.

ROOT CAUSE HEALTHCARE & FITNESS Donna Alsop DHA, MBA, RN, Holistic Nurse Coach, Functional Medicine Practitioner 9930 Milton Jones Rd, Daphne, AL 251-234-6777 RootCauseHealthcareFitness.com

Functional medicine clinic focused on uncovering and addressing root causes of chronic illness. Offering peptide therapy, personalized wellness plans, memberships and holistic treatments to help patients achieve long-term health and vitality. Our clinic provides individualized medical care, lifestyle coaching and nutritional support, guiding patients toward optimal wellness through science-backed therapies. See ad, page 23.

Health Holiday KEEP ALIVE TOURS

Samuele Pitzalis, Health Tour Operator WhatsApp 0031-6-11334511 Info@KeepAliveTours.com KeepAliveTours.com Ancient healthy and happy aging inspiration, experienced in compact group weeks on Blue Zone cradle Sardinia, Italy. Ninety-plus weeks of experience. Check for English-spoken weeks on KeepAliveTours.com.

EARTH’S CREATIONS & WELLNESS

Alex Scott, Founder & Owner EarthsCreationsAndWellness.com Facebook @EarthsCreations TikTok @EarthsCreations.7 Instagram @EarthsCreationsAndWellness Earth’s Creations & Wellness is a holistic wellness brand in Mobile, with 10-plus years of experience rooted in detoxification, herbal education and the power of whole foods. We handcraft smallbatch, all-natural remedies and skin care using clean ingredients to support balanced, everyday wellness. See ad, page 20.

NATURALLY PRYM

Kandace Mercer, HHP 8871 Rand Ave, Ste B, Daphne, AL 251-307-6607 • NaturallyPRYM.com Personalized holistic wellness consultations offered in person at the studio or by secure telehealth. Also available are athome lab testing, health-tracking devices and curated supplements organized by need. Consultations are educational and not medical care. See ad, page 13.

Hypnotherapy YOUR LISTING HERE

Health & Wellness Performance

Infrared Sauna

APRILLE WILLIAMS

HILLSTAR HEALTH

Health & Wellness Performance Affiliate/Consultant AWAffiliates, Mississippi Linktr.ee/awaffiliates_106109 Aprille Williams is a brand consultant for multiple wellness brands. Shop natural, organic foods, vitamins and supplements anytime, anywhere. Enjoy a wide variety of trusted brands— protein drinks, bars, meal replacements, electrolytes, super greens, even skin care—available 24/7 to support energy, balance and healthy living. To purchase: Linktr.ee/awaffiliates_106109.

28720 Hwy 98, Ste 1, Daphne, AL 251-241-4346 • HillstarHealthAL.com Infrared light therapy offers many standalone health benefits and pairs well with our services at Hillstar Health. Infrared sauna therapy is beneficial for natural healing and illness prevention because of its ability to penetrate human tissue, resulting in a deep, detoxifying sweat. It is known to assist with sleep, detoxification, immunity, heart health, muscle recovery, weight management, anti-aging and relaxation. See ad, page 19.

In-Utero Imaging PEAK A BABY IMAGING & BOUTIQUE

9930 Milton Jones Rd, Daphne, AL 251-201-8815 PeekABabyImaging.com/OurStudio.html Family-owned prenatal imaging studio offering advanced 3D, 4D, HD Live and 8K imaging, gender reveal experiences, and SneakPeek Clinical Gender DNA testing in a supportive environment where families can bond and create lasting memories. In addition, a curated selection of baby and children’s clothing and gifts create a joyful and meaningful experience for expectant families.

Lymphatic Drainage THERMOGRAPHY ADVANTAGE

Carolyn Olson, Certified Lymphatic Therapist Mobile, AL, and Foley, AL (other locations by request) • 251-623-2225 ThermographyAdvantage.com Electro-Lymphatic Therapy is noninvasive, painless and calming. Like a light touch massage, the certif ied lymphatic therapist uses two small handheld wands that are lightly moved across the body in a direction that correlates to the body’s lymphatic flow. The proper flow of lymphatic fluid can help with conditions such as inflammation, colds/flu, sinus problems, edema, water retention, heart disease, fibrocystic and tender breast, cellulite, enlarged prostate and cancer. See ad, page 19.

Nature & Lifestyle SAGE DEN

SageDen.com Discover a little of nature’s magic at Sage Den, an online specialty shop featuring a thoughtfully curated collection of natural and nature-inspired products. Explore loose-leaf teas, natural incense, handcrafted candles, body care products, crystals, jewelry and unique gifts. With an emphasis on everyday enjoyment, personal expression and a touch of the extraordinary, Sage Den offers something for the senses, the spirit and the curious. Shop online at SageDen.com. See ad, page 27.

November 2026

Community Resource Guide

Nature School

Regenerative Medicine

THE FAIRHOPE ORGANIC SCHOOL

THE SCARLETT PHOENIX

8 Marietta Dr, Fairhope, AL 251-928-9347

Communications@FairhopeOrganicSchool.org

FairhopeOrganicSchool.org

Since 1907, the Fairhope Organic School has nurtured children through holistic, child-led discovery, artistic expression and nature immersion. Our campus offers foundational early learning, youth enrichment classes, summer camp, and after-school programs in a nature-rich environment where curiosity thrives and a lifelong joy for learning takes root. See ad, page 29.

Personal Growth YOUR LISTING HERE

Physical Therapy BISHOP PHYSICAL THERAPY & COMPLEX SPINE THERAPY

Dr. Daniel Bishop, DPT, SMT, CIDN, APBC 251-626-7778 • BishopPhysicalTherapy.com Office@BishopPhysicalTherapy.com Our goal is to help patients overcome pain and conditions in a timely and costeffective manner. We offer a unique experience by combining physical therapy, dry needling, high intensity light therapy, shockwave, PEMF and joint alignment. See ad, page 33.

Quantum Therapy QUANTUM ENERGY WELLNESS BED

Thermography Advantage Carolyn Olson, Certified Thermographer Mobile, AL, and Foley, AL • 251-623-2225 ThermographyAdvantage.com Raise your voltage with the Quantum Energy Wellness Bed. Featuring full-body grounding, personalized frequency therapy, infrared radiant energy, Quantum Light Energy Antenna Technology and magnetic polarization. Improve cellular function and blood flow, stimulate ATP production, accelerate tissue repair, decrease inflammation and more. See ad, page 19.

Alexandra Runnels, MD, FACOG 52 S Section St, Ste A Fairhope, AL • 210-483-6255 Instagram @thescarlettphoenixmd Dr. Runnels provides concierge-level regenerative medicine and sexual wellness care for both women and men at every stage of life. Combining advanced therapies and decades of expertise, she helps restore sexual function, improve vitality, alleviate age-related concerns, and empower patients to achieve optimal health, confidence and quality of life. See ad, page 24.

Sexual Health THE SCARLETT PHOENIX

Alexandra Runnels, MD, FACOG 52 S Section St, Ste A Fairhope, AL · 210-483-6255 Instagram @thescarlettphoenixmd Dr. Runne‑ls provides concierge-level regenerative medicine and sexual wellness care for both women and men at every stage of life. Combining advanced therapies and decades of expertise, she helps restore sexual function, improve vitality, alleviate age-related concerns, and empower patients to achieve optimal health, confidence and quality of life. See ad, page 24.

Vitamins and Supplements

FAIRHOPE HEALTH FOODS AND THE SUNFLOWER CAFÉ

280 Eastern Shore Shopping Center, Fairhope, AL 251-928-0644 • Café: 251-929-0055 FairhopeHealthFoods.com Comprehensive health food store and organic café serving the public for 40-plus years. Extensive supplement selection; organic groceries, produce and meats; bath and body products; bulk bins; pet supplies; baby products; and more. See ad, page 21.

NATURALLY PRYM

8871 Rand Ave, Ste B, Daphne, AL 251-307-6607 • NaturallyPRYM.com Curated supplements organized by need, including daily health, women’s health, heart health, and energy and performance. Shop online, with holistic consultations available in person or by telehealth for personalized guidance. See ad, page 13.

VIRGINIA’S HEALTH FOODS AND THE SUNFLOWER CAFÉ II 3055 A Dauphin St, Mobile, AL 251-479-3952 Comprehensive health food store specializing in vitamins and raw herbs, with a wide range of teas, natural cosmetics and other natural products. See ad, back cover.

EARTH’S CREATIONS & WELLNESS

Alex Scott, Founder & Owner EarthsCreationsAndWellness.com Facebook @EarthsCreations TikTok @EarthsCreations.7 Instagram @EarthsCreationsAndWellness Earth’s Creations & Wellness is a holistic wellness brand in Mobile, with 10plus years of experience rooted in detoxification, herbal education and the power of whole foods. We handcraft small-batch, all-natural remedies and skin care using clean ingredients to support balanced, everyday wellness. See ad, page 20.

Gulf Coast Alabama/Mississippi Edition

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Weight Loss ENRG WELLNESS

Mark Your Calendar

Classifieds

Sage Den’s Organic Herb Vault Sale Explore the world of botanicals at Sage Den, an online shop offering organic herbs, handcrafted products, crystals and more. Now is the perfect time to refresh your herbal collection or discover something new. 50% Off All Organic Herbs: From lavender and calendula to elderberry, hibiscus and more. Discount applied at checkout while current supplies last. Date: Limited time Cost: 50% off all organic herbs Location: Online Contact: SageDen.com

Marietta Johnson School of Organic Education Fall Festival Celebrate the season at the Marietta Johnson School of Organic Education Fall Festival. Enjoy fall games and crafts, the cakewalk, a silent auction, treats and baby goats to pet. A lantern walk closes the afternoon. Date: November 7 Time: 3 to 6 pm Location: 8 Marietta Dr, Fairhope, AL Cost: Free admission; 25 tickets for $20 in advance or $1 each at the event Contact/register: FairhopeOrganicSchool.org

Foundations in Foot Health and Balance Workshop

$1 per word, per month (minimum $40; maximum 50 words). Email content to Publisher@NAGulfCoast. com. Deadline is the 10th of the month.

Build a strong foundation for restoring natural foot function and balance at The Foot Collective workshop. This interactive, movement-based experience gives you the fundamental knowledge, skills and strategies to begin your journey.

Classes/Training

Date: November 14 Time: noon to 3 pm Cost: $129 Location: Village Yoga, 4407 Old Shell Rd, Mobile, AL Contact/register: TheFootCollective.us

ADVERTISE for rent or lease items here.

Thermography Advantage Open House Join Thermography Advantage for an open house focused on brain health and overall wellness. Tour the office, meet owner Carolyn Olson and learn how electro-lymphatic therapy and the Cognyva support the brain. Enjoy complimentary Cognyva sessions, electro-lymphatic facials or the quantum energy wellness bed, by appointment only. Date: December 11 Time: 10 am to 4 pm Cost: Free Location: 314 E Laurel Ave, Foley, AL Contact/register: 251-623-2225

There’s a sunrise and a sunset every single day, and they’re absolutely free. Don’t miss so many of them ~Jo Walton

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For Rent/Lease For Sale ADVERTISE anything for sale here.

Opportunities ADVERTISE any opportunities here. Distributors Wanted Natural Awakenings Coast is hiring independent contract distributors for monthly routes in Baldwin County, Alabama, and Mississippi. Responsibilities include delivering magazines, stocking display racks, removing back issues and identifying prospective locations. Candidates must have a reliable vehicle and active auto insurance. Compensation includes per-stop pay, a gas stipend and referral incentives for adding new locations. To apply, email Publisher@ NAGulfCoast.com. Advertising Sales Representatives Natural Awakenings Gulf Coast seeks independent contract sales representatives to sell print and digital advertising. This remote position offers flexible hours and performancebased commission earnings. Dedicated company email and phone services are available for a monthly fee. To apply, email Publisher@NAGulfCoast.com.

Services

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251-990-9552

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included IN THIS SECTION call 251-990-9552 November 2026

Virgina’s Health Foods