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Guidance
Imagine tapping into a deeper consciousness, where answers, healing, and clarity await. Through Quantum Healing Hypnosis Technique (QHHT), you can unlock past life memories, connect with your Higher Self, and gain the wisdom you need to overcome fears, find your purpose, and thrive. Guided by certified QHHT practitioner Laura Donigan, you'll experience a transformative journey to bring clarity, direction, and peace into your life.
Ready to Begin?
Book a session today and take your first step toward unlocking your higher potential.
Benefits of QHHT
• Discover Past Lives: Find insights into present life challenges and relationships.
• Connect with Your Higher Self: Tap into your inner wisdom and guidance for clarity and direction.
• Experience Healing: Release emotional, physical, and spiritual blocks.
• Find Purpose and Clarity: Understand your journey and your true purpose.
• Overcome Fears and Blocks: Release limiting beliefs to move forward freely.
• Enhanced Spiritual Growth: Deepen your spiritual awareness and connection.
What our clients are saying:
“Laura helped sink me into a beautiful space with her peaceful voice and demeanor. Highly recommend!”
– Kayla G.
“I’ve never felt so connected; it was life-changing.”
– Suzette D.
Laura Donigan QHHT Level 2 Practitioner
DEPRESSION/ANXIETY
Depression/Anxiety and the hopelessness it brings can have a profoundly negative effect on everyday life, feeling helpless to make changes. Ketamine therapy can help you recover by allowing your brain to restore lost connections, conquer your fear, and restore the light in your life.
PTSD
PTSD brings with it nightmares, visions of former trauma, and a pattern of situational avoidance. Ketamine infusion therapy can help you move past your past and embrace your future so that you can live on your terms.
CHRONIC PAIN
Ketamine infusions have an extremely high efficacy rate and a small side effect profile. Patients can expect to experience significant relief even after the first infusion because we use up to seven different medications in a multi-modal approach to treating chronic inflammation.
Nourish Your Inner Flame
This month’s issue of Natural Awakenings celebrates the art of balance—between activity and stillness, giving and receiving, doing and simply being. Our feature story, “Making Space for Stillness: Re-aligning with Nature’s Cycles to Nourish Body, Mind and Spirit,” invites us to honor our body’s natural rhythms and embrace the restorative pause that comes with winter’s approach. In “The Cortisol Connection: Restoring Energy and Sleep in Stressful Times,” experts share how balancing our stress response can restore vitality and inner calm.
Daralyn & Scott Chase
In “Balancing Act: Blood Sugar Stability for Better Health and Mood,” we explore how steady nourishment and mindful eating support emotional balance and sustained energy, while “Exercise Recovery Methods and Modalities” expands our understanding of true recovery—blending physical treatments with mental clarity and energetic renewal.
From “Winter Companions: Indoor Plant Therapy” to our eco-inspired piece, “Ideas for a Sustainable and Inspired Thanksgiving,” this issue encourages us to live more consciously and give thanks in harmony with the Earth. And for families, “Start Strong: Morning Rituals for Energized Kids” reminds us that calm, connected beginnings set the tone for balanced days ahead.
As we move into this season of thanks, may you find warmth in the small rituals—a cup of tea by candlelight, a deep breath before the day begins, a walk beneath rustling leaves. These moments reconnect us to our own source of energy, reminding us that balance is not a destination but a way of being
Drugs are not the only answer. Our unique approach is non-invasive and has helped dementia patients that originally scored poorly on cognitive assessments restore to normal scoring on the same assessments. Contact us today to schedule a comprehensive neurological evaluation to identify the potential for brain pathway improvement. Once a treatment program is put in place, many patients see notable improvements within a few weeks, but the benefits can last a lifetime.
Volunteers Needed for Thanksgiving Food Distribution in Pensacola
Representative Michelle Salzman partners with Farm Share and Marcus Pointe Baptist Church to host a Thanksgiving Food Distribution on Saturday, November 15, at Marcus Pointe Baptist Church in Pensacola. Distribution begins at 7:30 a.m., while supplies last. Cars may line up starting at 6 a.m.
The event provides 30,000 pounds of food and full Thanksgiving meals to the first 300 families. Each car receives a box of fresh food and a box containing a complete holiday meal.
Dr.
“This event is about coming together as a community to take care of one another,” says Salzman. “We’re grateful to Farm Share, Marcus Pointe Baptist Church and all of our partners who make it possible to provide for local families during the holidays.”
Sponsors include Farm Share, Marcus Pointe Baptist Church, Escambia County Sheriff’s Office, International Paper and Florida Power & Light, with support from additional community partners.
Volunteers are needed. Community groups, students and teams are encouraged to help.
Location: Marcus Pointe Baptist Church, 6205 North W St., Pensacola. To sign up to volunteer or learn more, contact Jennifer Harrison at Jennifer@GCPromo.com or 850-324-2744.
Falling Into Balance
Seasonal Offerings at SparkU
Healing & Yoga
SparkU Healing & Yoga honors the wisdom of autumn — a season that gently invites one to slow down, reflect and prepare for the restorative stillness of winter. As daylight wanes and temperatures cool, nature reminds us to turn inward. In alignment with this rhythm, the November schedule is thoughtfully curated to support reflection, energetic renewal and intentional self-care.
The autumn centered seasonal programming is designed to help people reconnect with their inner sanctuary and align with the natural cadence of the season:
• Moon Cycle Yoga: Deepen your practice and intuition by aligning with lunar phases.
• Introduction to Energy Work: Explore foundational techniques for energetic balance.
• Restorative Yoga: Release tension and restore vitality through gentle movement.
• Gratitude Practices: Cultivate presence and appreciation ahead of the holiday season.
Each provides a meaningful opportunity to pause, reflect and prepare for the transition into winter with clarity and grace.
From November 10 through November 24, there will be celebration of founder Dr. Melissa Tanner’s birthday. Discounts will be available on curated service packages, which are ideal for gifts. Full details will be announced on Facebook and Instagram on November 10.
As you prepare to give to others this season, we encourage you to include yourself in that circle of care. Your well-being is the foundation for everything you offer the world.
Location: 8317 Front Beach Rd., Bldg. 37, Unit G, Panama City Beach. Call/text 850-596-8554. sparkuhealing.com FB/IG: @ SparkUHealing. See ad, page 17.
HYPNOSIS
Read what our clients have to say:
“I had no idea hypnosis could do this! I went from a size 12 to a 4 in just six months!!! Hypnosis made it possible for me to ENJOY eating healthy, exercising, and relaxing my mind. I eat what I want, I’m not on any kind of diet, and oh my goodness…I like being thin!”
- Linda J-Milton
“I feel like a new woman in ALL areas of my life! I have a new and “much” improved attitude toward life, eating healthy, and exercise. Why did I wait so long to come here?”
- Lisa D-Pensacola
“When I came here, I was a hot mess with emotional baggage and health issues. I literally feel like a plug has been pulled out of my head to let all the garbage out. I feel lighter and more relaxed... Oh, and I’ve lost 40 lbs in 5 months!”
- Melinda G-Pensacola
Air Pollution’s Effect on Fetal Brain Development
A recent study in The Lancet Planetary Health assessed air pollution exposure in more than 750 pregnant women in Barcelona, Spain, using neurosonography imaging to examine their baby’s fetal brain structure during the third trimester. Researchers measured the mothers’ exposure to nitrogen dioxide, fine particles and black carbon at home, work and during daily travel. Black carbon forms when fossil fuels, wood or biologic materials burn incompletely.
The study revealed that higher exposure to these pollutants was linked to changes in the shape and size of certain brain structures. Fetuses exposed to higher levels of black carbon had larger fluid-filled spaces in the brain, a larger cerebellum and a shallower fold in the brain known as the Sylvian fissure. These changes suggest slower or altered brain development. The study also found that fetal brains may be most sensitive to the effects of pollution during the second and third trimesters of pregnancy.
Pesticides and Pregnancy Outcomes
Pesticides disrupt endocrine function, potentially interfering with reproductive health. A 2018 study in JAMA Internal Medicine investigated the impact of pesticide exposure on pregnancy outcomes in women undergoing assisted reproductive technologies (ART) such as in vitro fertilization and sperm injection.
The study included 325 women that completed diet assessments and underwent 541 ART cycles over 10 years. Researchers discovered that women consuming more than 2.3 servings daily of highpesticide-residue vegetables had an 18 percent lower chance of clinical pregnancy and a 26 percent lower chance of live birth compared to those eating fewer than one serving daily of the same vegetables.
Remarkably, women consuming more high-pesticide-residue vegetables had lower pregnancy and live birth chances than those eating fewer servings of any vegetables, highlighting the need to consider pesticide content in foods, not just their nutritional value, when trying to conceive.
Peter Sagal hosts the weekly hour-long quiz program from NPR. Test your knowledge of current events against some of the best and brightest in the news and entertainment world while figuring out what’s real news and what’s fictitious. Tune in and be prepared to laugh. Learn more and find the full list of WUWF programs at wuwf.org/ programs.
Saturdays 1 PM on WUWF 88.1 FM or wuwf.org.
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Photo: Peter Ringenberg
Honoring the Earth and Each Other
The Thanksgiving table offers a feast of our favorite dishes to share with loved ones, but this annual gathering can lead to food waste, increased energy use, more national travel and other unsustainable excesses. With some planning and simple adjustments, we can make the holiday more environmentally conscious. Reducing our carbon footprint is the best way to show our gratitude to Mother Earth.
Sustainable Feast
• Assign others to bring specific dishes and remind them to use reusable containers for leftovers.
• Shop for seasonal produce and meats at nearby stores and farmers markets to minimize food travel.
• For turkey or other meats, choose pasture-raised and certified-humane options.
• For plant-based eaters, consider a savory lentil loaf, vegan bisques and satisfying baked squashes, including pumpkins stuffed with quinoa and roasted vegetables.
• Avoid packaged foods and make some things from scratch, such as quick baking-powder biscuits.
• To reduce food waste, save produce scraps such as the outer layers and ends of onions, carrot bits, celery leaves, mushroom stalks and herb stems to make vegetable broth for soups and gravies.
• Set the table with cloth napkins and reusable tableware.
• Inform guests of the recycling bin’s location.
Conscious Travel Tips
• Drive on off-peak days for less stress, quicker transit and less fuel wasted
sitting in traffic. Consider taking a train or bus instead of flying or driving.
• When driving, bring reusable containers and water bottles for snacks and beverages.
Choose Meaningful and Natural
• Decorate the table with leaves and dried plants from the yard, baskets of real grapes and other fruits, or beeswax candles.
• Express gratitude to each guest around the table for joining the celebration and for the qualities that make them special.
• Volunteer at a local food pantry or community Thanksgiving meal.
Maximize Leftovers
• Freeze leftovers, including soup, stuffing and desserts for subsequent meals and snacks.
• Pack up a generous plate or two for a neighbor, single mom or friend.
Sacred Offerings
Soul Session with Felicia
A Soul Session is a fully customized, intuitively guided fusion of Reiki energy healing, medical intuition, ThetaHealing® breakthroughs, and channeled Angelic communication — each a distinct thread woven into the tapestry of you.
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The Burnout Reset
Whole-Body Recovery for the Season Ahead
by Hannah Tytus
It’s six o’clock in the evening, and the sun has already set. The body is whispering for a warm cup of tea and rest, yet the to-do list stretches on: emails and carpools, fundraisers and school practices, appointments and dinner still to be cooked. The desire for rest is overridden by our self-imposed need to get it all done. The colder season, however, brings an opportunity to shift how we see rest and productivity, inviting us to move in harmony with the cycles of nature.
“Our culture has fed us the myth that we can grow and achieve ceaselessly,” explains Kari Leibowitz, Ph.D., a psychologist, speaker, workshop facilitator and author of How to Winter. “The idea that this growth is linear and steady, with no breaks, is a myth and a fantasy. So much of the winter woes and the burnout of the season comes from a mismatch between our natural rhythms, our expectations and the demands of the world. Winter is an invitation to slow down.”
Lost Wisdom of Seasonal Living
As with every other living being, we are intimately connected to nature’s cycles. “We are animals, and we live on a planet. And almost every other living thing on this planet changes its behavior with the seasons,” observes Leibowitz. “Because we have electricity, artificial light and calendars, we have deluded ourselves into thinking that we can—and should—maintain the same routines and productivity levels year-round.”
This spirit of connectedness is echoed by Shamini Jain, Ph.D., adjunct professor at the University of California San Diego, founder of the Consciousness and Healing Initiative, and author of Healing Ourselves: Biofield Science and the Future of Health. “When we own that we’re part of a universe that has its ebbs and flows, we pay attention to the seasons,” she notes, adding that Indigenous medicine and wisdom have long honored natural cycles, seeking to answer the same question we ask ourselves today: “How can I show up and be most efficient in my service?”
Hamdi
Kandi from Hamdi
Kandi Studio/CanvaPro
This ancient orientation toward seasonal rhythms is not just a philosophical concept. Anthropological studies suggest that our ancestors likely slept more in the cooler months, falling asleep soon after sunset and rising before dawn. They got the most sunlight in the morning, aligning their body’s cycles with temperature and light cues provided by nature. Contrast this with modern life, where we stay active well after dark, are exposed to sleepdisrupting blue light, wake with alarms and regulate our environment with thermostats that erase natural temperature shifts. By structuring our lives around modern demands, we resist nature’s rhythms. The result, says Jain, is chronic stress, fatigue and burnout.
Modern Stressors
As autumn transitions into winter and the holidays approach, many of us face greater demands to cook, shop, perform, travel or coordinate complex schedules, yet our resources of time and energy remain the same—or even ebb—as daylight hours shorten and our bodies naturally slow down and produce less vitamin D because of a decrease in sunlight exposure.
“Whenever demands exceed resources, we become stressed,” says Dr. Sharon Grossman, physician and author of The Burnout Solution. Chronic stress has a cumulative effect on our bodies, causing what is known as an allostatic overload, which, according to Yale Medicine, can lead to emotional exhaustion, cynicism, detachment, reduced creativity, brain fog, disrupted sleep, physical aches and pains, or even social withdrawal.
Improving Our Mindset
“We often think of stress as a thing that lives ‘out there’, but stress is actually an internal perception that we have. It’s not always about the circumstances themselves; it’s about what you’re telling yourself about the circumstances that creates the stress,” explains Grossman.
A 2016 study in Anxiety, Stress, & Coping examined the effects of altering our perspective on stress. Participants were encouraged to see it as a potential source of energy and
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DO I TAKE HONEYMED?
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resilience, rather than harmful. Those that applied this change in mindset reported better moods, enhanced cognitive performance and healthier physiological responses during a stressful task.
Try this psychological exploration: Identify limiting beliefs by journaling about the specific fears and guilt that come with saying “no” to a request for help. Next time someone asks for something, politely decline and observe the outcome. Check if expectations of conflict or hurt were unfounded. This approach challenges limiting assumptions and helps us set healthier boundaries, thereby reducing stress and enhancing emotional well-being.
Setting Healthy Boundaries
We often have countless ideas about how we should behave, and many of these beliefs hold us back. Grossman emphasizes that every “yes” adds to our demands. “If you’re going to say ‘yes’, understand why you’re saying it,” Grossman cautions. “It should serve a purpose, because our resources are limited.” In practical terms, we have to either lower the demands we accept or increase our resources, such as time or support, to meet them.
For Leibowitz, setting boundaries becomes easier when guided by values. If we want Thanksgiving to feel lighthearted and memorable, that might mean skipping elaborate dishes, accepting a less-than-perfect home and prioritizing rest so we can be present and joyful.
When a new request comes in, pause and reflect on how it aligns with personal values. Consider whether we are acting out of pressure. Release such commitments to make room for a new, better-aligned invitation.
Breathing Out the Stress
Simple breathing practices can profoundly calm the nervous system. “The point is to breathe—nice inhales, long exhales—and in letting out a long exhale, make a sigh of relief,” Jain advises, suggesting that sounds like “ooo” or “ahh” during exhalation enhance emotional release.
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Just five minutes of intentional breathing can make a measurable difference. Studies have demonstrated that longer exhales stimulate the vagus nerve, activating the rest-and-digest system, while calming the fight-or-flight response. This reduces heart rate and blood pressure and signals the brain to relax.
Try this breathing exercise: Sit or recline comfortably. Inhale gently through the nose, then exhale through the mouth, allowing sound to escape—this can be a sigh, a groan or a vowel tone. With each round, allow the exhale to lengthen naturally, releasing tension.
Transformative Singing
According to Jain, “Singing, whether by yourself or in groups, helps harmonize the body’s rhythms, decreases inflammation and activates the nervous system’s rest-and-digest response.” A 2016 study by London researchers, published in ecancermedicalscience, demonstrated that just one hour of group singing reduced stress and improved mood, with saliva tests indicating lower levels of cortisol (the body’s main stress hormone) and changes in immune markers associated with resilience.
Bringing the benefits of song can be as simple as singing or humming a tune while washing dishes, showering or driving to work. Knowing the lyrics isn’t necessary; the vibrations alone create a positive resonance in the body.
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DISCOVER THE BENEFITS of Regenerative Wellness!
Nature Therapy
Every breath we take is a dance between humans and plants. The oxygen they expel fuels us, and our exhaled carbon dioxide sustains them. This exchange is part of the deep bioelectric communication connecting us to the natural world.
“Fresh air, movement and connecting with nature are all natural antidepressants. Even a few minutes outside can be a powerful way to shift your experience,” says Leibowitz. A 2016 review of 52 Japanese studies found that spending time in nature measurably relaxes the body. Being around forests, plants or green spaces calms the nervous system, improves brain function, balances hormones and strengthens the immune system.
Try this outdoor palliative: Find a patch of earth and stand barefoot. With eyes closed, imagine releasing the day’s energies down into the ground. After a few breaths, visualize energy flowing back up, reinvigorating the body.
Calming Movement
~Kris Carr
Mind-body-spirit practices offer powerful ways to find inner serenity. “They are effective in harmonizing the nervous system, reducing inflammation and opening our connection with heaven and Earth,” asserts Jain. Tai chi and qigong, which blend flowing movements with focused attention, breath and relaxation, have been shown in studies to pacify the overactive sympathetic nervous system and promote deep relaxation. Yoga offers similar effects. A 2020 review of 12 studies with nearly 675 healthy adults found consistent reductions in perceived stress, confirming yoga’s power to ease everyday tension.
Practicing these modalities under the guidance of a professional helps reduce risk of injury. Look for a tai chi, qigong or gentle yoga class in the community. Many studios offer a free first class or sessions in a local park.
Rest as Wisdom
In a culture that glorifies hustle, reclaiming rest is an act of healing. Jain asserts, “We can move through the winter of our mind and body, allowing it to deeply rest so that when spring comes, we can move forward with more energy—for the right things, as opposed to everything.” Nature offers a model for this wisdom. Although the natural world seems to be still in winter, vital work occurs beneath the surface. Just as fruit trees need a cold dormancy period to bloom again, we also require periods of quiet renewal. Our cycles of stillness are as essential to growth, creativity and productivity as our cycles of action.
Rest is more than sleep; it is a way of tuning in. “When we slow down, it’s not just about regeneration,” explains Jain. “It’s about listening to the body’s wisdom, slowing down enough to access deeper intuitions and guidance about our next steps.” Our cycles of rest serve as a teacher. By slowing down, we gain the wisdom, focus and resilience to fully embrace a life renewed.
Hannah Tytus is an integrative health coach, researcher and content creator for KnoWEwell, P.B.C., as well as a former writer at the National Institutes of Health.
Why Have Colonic Hydrotherapy?
• Supports hydration of the colon.
• Elimination of waste matter in the gut.
• Approved preparation for colonoscopy.
• Relief of IBS symptoms or Gastrointestinal problems such as bloating and constipation.
• Colonic Hydrotherapy reaches the full length of the large intestine for a better cleanse and benefits
Improves Digestion Health. Enjoy the fresh, light feeling and enhanced energy levels that often comes from the treatment.
Tired but Wired
Rebalancing the Cortisol-Sleep Cycle
by Hannah Tytus
Cortisol, the body’s main stress hormone, plays several important roles in human physiology. Produced by the adrenal glands, this multifunctional messenger operates on a 24-hour clock, peaking in the moments just before waking from sleep in the morning, slowly tapering off throughout the day and returning to low levels at night to support rest.
When in balance, cortisol helps regulate inflammation, blood pressure and blood glucose, allowing the body to adapt to life’s changing demands. This rhythm is intimately connected to the circadian rhythm, or sleep-wake cycle. But when sleep is irregular or stress becomes chronic, cortisol levels can fall out of sync—too high at night, too low in the morning or fluctuating unpredictably.
“Stress is neither good nor bad. It gets us out of bed in the morning. Cortisol is part of that natural rhythm,” says Dr. Sharon Grossman, a burnout recovery strategist and author of
The Burnout Solution. “When cortisol becomes imbalanced, it can affect memory, sleep and even immune function. The key is to find the sweet spot.”
Shamini Jain, Ph.D., an adjunct professor at the University of California San Diego, founder and president of the Consciousness and Healing Initiative, and author of Healing Ourselves: Biofield Science and the Future of Health, explains, “If we have dysregulated cortisol rhythms because we don’t have regular sleep, or we have too much stress and we’re not handling the origins of the stress, then we could create chronic inflammation in the body, and we could have mental health issues as a result.”
Restoring Evening Serenity and Morning Clarity
The seasons affect our circadian rhythm. The sleep-wake cycle becomes more stable in autumn and winter, with longer time spent in bed, slightly more total sleep time and higher daytime activity compared to warmer months. While cooler weather often encourages more rest, it can also intensify feelings of sluggishness if cortisol and sleep cycles are not aligned. Jain recommends these simple practices that help keep cortisol and circadian rhythm in balance, even as the seasons change.
• Stick to a consistent sleep schedule. Going to bed and waking at the same times each day helps the body reset. Ayurvedic wisdom, the ancient science of life originating in India, recommends being asleep before 10 p.m. and rising before 6 a.m. to align with the body’s natural cycles.
• Create wind-down rituals. Just as children benefit from bedtime routines, adults can cue the body for rest through calming activities like reading, journaling or reflecting on the day’s positive aspects.
• Establish bedroom boundaries. Reserve the bedroom for sleep and intimacy and practice a digital detox in the evening to reduce stimulation. Avoiding blue light from screens before bed allows melatonin, a sleep hormone, to rise naturally. “But it’s not just about the light,” Jain points out. “It’s about the activation of the mind. Consider a book instead.”
• Add simple relaxation practices. A warm foot soak or shower before bed, deep breathing exercises or restorative yoga asanas like waterfall pose can prepare the body for rest.
• Curb caffeine. Limiting caffeine in general, and particularly after noon, can help ensure a more restorative sleep.
• Start the morning well. Exposure to natural sunlight shortly after waking can reset the circadian rhythm, prompting alertness and energy.
Inviting Sleep With Natural Ingredients
Certain supplements, herbs and lifestyle swaps can help calm the nervous system and prepare the body for restorative slumber.
• Magnesium Glycinate: This highly absorbable form of magnesium is gentle on the stomach and has been shown to improve both the quality and onset of sleep.
• Gamma-Aminobutyric Acid (GABA): Supplementing with this inhibitory neurotransmitter may ease an overactive mind before bed.
• Beverage Swaps: Replacing late-day coffee with alternatives such as herbal tea, a mushroom-based latte or ginseng can reduce cortisol spikes that interfere with sleep.
• Herbal Allies: Adaptogens like ashwagandha help modulate cortisol levels, while calming herbs such as chamomile or passionflower promote relaxation and better sleep quality.
Incorporating these strategies can help synchronize cortisol rhythms and encourage deep, restorative sleep. As the days grow shorter and colder, honoring the body’s natural rhythm becomes even more important. Slow down, embrace rest, and work with the cycles of light and dark.
Hannah Tytus is an integrative health coach, researcher and content creator for KnoWEwell, P.B.C., as well as a former writer at the National Institutes of Health.
Balancing Act
Blood Sugar Stability for Better Health and Mood
by Marlaina Donato
Approximately 34 to 36 million people in the United States live with Type 2 diabetes, yet many cases go undiagnosed. Additionally, about 88 million individuals have prediabetes, a reversible condition marked by higher blood sugar levels that have not yet reached diabetic status. Glucose stability is crucial for everyone and can be the root cause of symptoms like low energy (especially in the afternoon), mood swings, increased belly fat, food cravings, brain fog, hormonal imbalances and loss of libido.
Fluctuating blood sugar levels affect all of us, especially after high-carb meals or skipping meals. Our diet directly influences our metabolic processes. By choosing nutrient-dense foods, replacing high-sugar
and high-carbohydrate snacks with healthier options and timing meals wisely, we can achieve balance. Incorporating blood sugar-stabilizing spices and herbs into daily meals can also have a positive impact.
Blood Sugar Basics
“Because glucose is a crucial fuel of the brain and body, there are many backup systems and ways to create glucose,” explains Iginio Stoppa, a naturopathic doctor at Sonoran University of Health Sciences, in Tempe, Arizona. “The absorption of glucose from our food, the production of glucose mainly from the liver and the breakdown of the storage form of glucose called glycogen is what contributes to what we see as blood sugar.” Stoppa also notes that we may notice when our blood sugar is off.
Low blood sugar, for example, is often felt through symptoms like anxiety, weakness, tingling, sweating and palpitations.
“Everyone experiences natural rises and dips throughout the day. Skipping meals, leaning on caffeine for energy, eating a lot of refined carbohydrates or grabbing quick, processed snacks can all cause sharp spikes, followed by sudden crashes,” says Jennifer Ribaudo, a clinical herbalist, educator and owner of Desert Moon Botanicals, in Gilbert, Arizona.
It is advisable to avoid high carbohydrate and sugary foods, especially in the morning or before bed. Instead, opt for complex carbohydrates like lentils, beans, sweet potatoes and oats to provide essential macronutrients and prevent glucose spikes. Sonoran University recommends eating certain foods in a specific order, such as eggs or avocado before bread and roasted vegetables with olive oil before pasta, to manage glucose levels.
Eating and Snacking To Thrive
Jacqui Garrison, a San Diego-based health coach, suggests eating most calories before dinner and having an
earlier, lighter evening meal to reduce overnight blood sugar spikes that can negatively affect sleep quality. She recommends 30 to 40 grams of clean protein per meal; if animal protein is included, five ounces or the size of a loose fist is ideal. Aim for two servings of leafy greens, colorful veggies or whole fruit per meal, equivalent to half the plate or two open hands. Add one to two thumb-sized portions of healthy fats such as avocado, olive oil or nuts to complete the meal.
For snacks, Garrison suggests a hard-boiled egg or hummus with a handful of carrots, a cup of edamame in the pod or nitrite-free turkey slices in the afternoon. For an evening boost, she recommends “something light and protein-forward like half a cup of cottage cheese with cinnamon and berries.”
Stoppa supports high-quality protein and naturally low-glycemic index foods like wild blueberries, blackberries and chickpeas, which provide polyphenols and saponins that slow glucose absorption.
Herbal Help
Ribaudo emphasizes that blood sugar-supportive herbs can smooth out fluctuations. “Using herbs for blood sugar balance doesn’t
have to be complicated. A little cinnamon can be stirred into oatmeal, blended into a smoothie or sprinkled into roasted vegetables or beans. Fenugreek seeds work beautifully in soups, curries and lentil dishes, while moringa leaf powder blends smoothly into salad dressings, sauces or soups.”
Ribaudo also recommends Gymnema sylvestre tincture for pancreatic support and long-term glucose
balance, making sugary foods less tempting. Stress-reducing holy basil (tulsi) tea is beneficial during afternoon slumps. She stresses the importance of consulting a professional, especially for those on blood sugar-lowering medications or prone to hypoglycemic dips, as effects can accumulate.
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.
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ASIAN SALMON POWER BOWL
This delicious, nutrient-dense meal is packed with healthy fats, fiber and omega-3 fatty acids.
YIELD: 1 SERVING
4 oz salmon
½ cup whole grain brown rice
½ cup edamame
½ cup carrots, shredded
½ cup cabbage or bok choy, shredded
½ Tbsp sesame seeds
1 Tbsp coconut liquid aminos
1 Tbsp rice vinegar
1 Tbsp scallions, chopped
1 Tbsp fresh cilantro, chopped
Cook the rice according to package instructions. Steam and shell the edamame. Sauté the cabbage or bok choy, if using. Grill the salmon and season to taste.
Layer cooked rice, edamame, carrot and cabbage or bok choy in a bowl. Add salmon.
Whisk coconut aminos and rice vinegar together then pour over the contents of the bowl and sprinkle with sesame seeds. Top with scallions and cilantro.
Recipe courtesy of Jacqui Garrison.
OVERNIGHT CINNAMON DATE OATS
This is a perfect late-autumn breakfast or snack with protein, healthy fats and complex carbohydrates.
YIELD: 1 SERVING
½ cup organic rolled oats
1 Tbsp ground flaxseeds
¼ cup organic, unsweetened peanut, almond or sunflower butter
1 to 2 Medjool dates, finely chopped
¾ cup unsweetened coconut, almond or soy milk
½ tsp vanilla extract
½ tsp powdered Ceylon cinnamon
Place all ingredients in a bowl or Mason jar and stir well. Store overnight in the refrigerator for cold oats or on the counter for room-temperature oats in the morning.
Recipe courtesy of Marlaina Donato.
GenAI/CanvaPro
TROPICAL SMOOTHIE
YIELD: 1 SERVING
1 scoop vanilla protein powder
1 scoop collagen powder
2 Tbsp basil seeds
½ cup water
½ cup unsweetened
coconut milk
¼ cup frozen mango
¼ cup frozen pineapple
1 cup frozen greens
½ cup cauliflower, riced
Combine all ingredients in a blender and whip until smooth.
Recipe courtesy of Jacqui Garrison.
Susan M Welch, DDS FAGD
•Diplomat, American Board of Dental Sleep Medicine
•Diplomat, American Board of Craniofacial Dental
Sleep Medicine
•Diplomat, American Board of Craniofacial Pain
•Fellow, American Academy of Craniofacial Pain and Sleep Medicine
TMJ Disorders • Headaches • Snoring
Sleep Apnea • Silver Filling Removal
Crowns • Dentures • Partial Dentures
Bridges • Implant Restorations •Veneers
Cleanings
•Member, St. Marys Catholic Church Holistic and Whole Body Approach to Oral Health Care
EARTHQUAKE EDDIE BEE SUPERFOODS
providing quality
Superfood formulations promoting Immune Support, Anti-Inflammatory properties, Energy and more since 1995.
Sold in Fine Health Food Stores & Wellness clinics in the Southeast and beyond.
Please visit
for a Retail Partner list close to you, recipe ideas or even to inquire about wholesale opportunities.
YIELD: 2 TO 3 SERVINGS
5 medium-sized, organic sweet potatoes
3 cups low sodium vegetable broth
1 13.5-oz can unsweetened Thai coconut milk, well-stirred before use
2 Tbsp olive oil
1 tsp regular or vegan ghee
1 to 2 tsp Grade-A maple syrup or increase coconut sugar, below
1 tsp coconut sugar (2 to 3 tsp if omitting maple syrup)
¼ tsp powdered cinnamon
¼ tsp powdered ginger
½ tsp smoked paprika
½ tsp salt
OPTIONAL TOPPING
1 Tbsp extra virgin olive oil
Smoked salt, to taste
Coconut sugar, a sprinkle to taste
½ tsp curry powder
½ cup raw pumpkin seeds
Chop sweet potatoes into 2-inch chunks and add to a medium-size pot; cover with broth. Bring to a boil and cook until tender, approximately 15 minutes.
Place the cooked sweet potatoes, hot broth, half a can of coconut milk and all other ingredients into a blender and blend until smooth.
Pour the sweet potato bisque into bowls until half full. Spoon a tablespoon of coconut milk in a swirling pattern into the soup. Serve immediately.
For the optional pumpkin seed topping, heat olive oil in a pan with the smoked salt, coconut sugar and curry powder. Add pumpkin seeds to the hot pan and toss around until they are browned but not burned. Remove from heat and sprinkle a tablespoon or more of the toasted seeds on top of the sweet potato bisque.
Recipe courtesy of Marlaina Donato.
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Saturday, November 2
Graceful Flow Yoga A Practice of Loving-Kindness w/Felicia Crawford – 9:30-10:45 am. Experience a heart-centered yoga class blending movement, mindfulness and compassion. This popup event invites participants to open their hearts, quiet their minds and reconnect with a sense of peace along the Soundside waterfront. $15 or 2 for $22. Soundside Waterfront, 189 Brooks St SE, Fort Walton Beach. Felicia Crawford. TherapyForTheSoul.org
Tuesday, November 4
Electric Soul 80s Themed Ecstatic Dance w/Melissa Tanner – 6-8 pm. Celebrate the founder’s birthday GenX style with music, movement and vibrant self-expression. Step into the neon glow of your inner wild woman and let the rhythm of the 80s awaken your body’s wisdom. This high-vibe ecstatic dance experience channels the playful, rebellious and heartcentered spirit of the decade. $10 donation suggested. Melissa Tanner. hello@ sparkuhealing.com. 850-596-8554. app. ubindi.com/SparkUHealing
Wednesday, November 5
Introduction to Energy Work A Free Q&A w/Melissa Tanner – 7:15 to 8:30 pm. Curious about energy healing but not sure where to begin? This free, soulful introduction blends ancient wisdom with modern transformation. Learn foundational principles, discover accessible practices, and connect with others exploring energy work. Leave with clarity, inspiration, and simple tools to start your own healing journey. Free event. Melissa Tanner. hello@sparkuhealing.com. 850-5968554. app.ubindi.com/SparkUHealing
Friday, November 7
ThetaHealing® Basic DNA w/Felicia –Three full days, 11/7-9. Learn to shift limiting beliefs, access divine guidance and activate your intuitive gifts. This foundational training empowers lasting transformation through the Theta brainwave and connection to Source. FWB area. Pre-registration required. 850-240-9180. TherapyForTheSoul.org.
Sunday, November 9
A Soulful Journey Cacao Ceremony and Past Life Regression – 1-3pm. Experience a heart-centered afternoon with herbal tea, guided past life regression, ceremonial cacao, journaling and gentle movement to connect with your higher self. $50. Register @ vagaro.com/ cl/ueEOj7Lh5ShsQMyN1f8TN7RktRCFBmGcnBfey25skLE= . For more information contact Laura Dongan @ lauradoniganqhht@gmail.com. Golden Hour Yoga & Tea House, 2950 N 12th Ave. GoldenHourPensacola.com
Tuesday, November 18
Exploring the 8 Limbs of Yoga w/Melissa Tanner (2 YA CEUs) – 6:30-8:30 pm. Explore the eight limbs of yoga and discover how these timeless teachings can be applied in daily life. E-RYT 200 and YAECP instructor Melissa Tanner leads this session designed to deepen understanding of yogic philosophy. Eligible for two Yoga Alliance CEUs. $35 per person. Melissa Tanner. hello@sparkuhealing. com. 850-596-8554. app.ubindi.com/ SparkUHealing
Thursday, November 20
Root & Rise Scorpio New Moon Yoga w/Melissa Tanner – 6 to 7 pm. The Scorpio new moon invites exploration of inner truth and emotional depth. This 75-minute practice includes discussion, intention setting and a guided yoga flow to align body and spirit. Participants will plant seeds of transformation for the lunar cycle ahead. $20 per person. Melissa Tanner. hello@sparkuhealing.com. 850-596-8554. app.ubindi. com/SparkUHealing
Saturday, November 23
Graceful Flow Yoga A Practice of Grace & Gratitude w/Felicia Crawford – 9:30-10:45 am. A slow, heart-opening flow to welcome the holiday season
with presence, peace and appreciation. This special pop-up class encourages deep gratitude and connection within a supportive community setting. $15 or 2 for $22. Soundside Waterfront, 189 Brooks St. SE, Fort Walton Beach. Felicia Crawford. TherapyForTheSoul.org.
Tuesday, November 25
Gratitude Flow A Pre-Thanksgiving Ritual w/Melissa Tanner – 6-7 pm. Before the feast and festivities, ground into gratitude with a ritual-infused yoga class designed to release, receive and center. Bring a journal and an open heart to this mindful gathering of stillness and self-connection before the season of giving begins. $20 per person. Melissa Tanner. hello@sparkuhealing.com. 850-5968554. app.ubindi.com/SparkUHealing
Plan Ahead
Friday, December 12
Sacred Stillness w/Felicia Crawford & Dr. Melissa Tanner – 6 to 8 pm. As the pace of the season accelerates, Sacred Stillness offers a restorative pause. This 75-minute candlelight experience blends gentle restorative yoga, Reiki light energy, and therapeutic essential oils to calm the body, clear the mind, and open the heart. Designed to guide participants into a state of deep peace, this practice is a gift of presence amid the holiday rush. $33 per person or $55 for two. SparkU Healing & Yoga. Tor reserve a spot, call or text 850-596-8554.
Ongoing Events
Monday
Pilates Mat with Amy Sutton – 8:45am. Join Amy Sutton’s mat Pilates class to build core strength, improve posture, and boost flexibility with effective floor exercises and breathwork. Small props may be used. Class packages and drop-in rates are offered. Pure Pilates Gulf Breeze, 221 Gulf Breeze Pkwy, Gulf Breeze. Info@ PurePilatesPensacola.com. 850-932-3424. PurePilatesPensacola.com/schedule.
Somatic Healing Yoga – 9am. Start your week with a somatic yoga class focused on mindful movement for body awareness and emotional balance. Enjoy drop-in rates and packages. Dragonfly Yoga Studio, 184 Brooks St SE, FWB. Info@DragonflyYoga.com. 850244-0184. DragonflyYoga.com.
Barre Pilates Fusion with Trish Durkin –10am. Join Trish Durkin for a Barre Pilates Fusion class combining ballet, Pilates, and yoga. Using props like a barre, weights, and resistance bands, this low-impact workout builds strength, balance, and flexibility. Open to all fitness levels; packages and drop-ins available. Pure Pilates Gulf Breeze, 221 Gulf Breeze Pkwy, Gulf Breeze. Info@ PurePilatesPensacola.com. 850-932-3424. PurePilatesPensacola.com/schedule.
Pilates Equipment with Tammy Crump – 10am. Join Tammy Crump for a Pilates Equipment class tailored to your level. With experience in athletic coaching and rehab, she offers expert instruction on various equipment to boost strength and alignment. Packages and drop-in rates are available. Pure Pilates Gulf Breeze, 221 Gulf Breeze Pkwy, Gulf Breeze. Info@ PurePilatesPensacola.com. 850-932-3424. PurePilatesPensacola.com/schedule.
Steady and Strong Yoga – 10:45 am. Empower your week with this active yoga class focused on building strength, stability and confidence. The steady pace supports your personal yoga journey while helping you develop a strong, resilient body and mind. Drop-in rates and packages available. Dragonfly Yoga Studio, 184 Brooks St SE, FWB. Info@DragonflyYoga. com. 850-244-0184. DragonflyYoga.com.
Pilates Equipment with Karla Wheeler –1pm. Join Karla Wheeler for a Pilates Equipment session suitable for all levels. Drawing on years of teaching, she leads strength and body awareness exercises using equipment such as the reformer, chair, arc, barrel, or trapeze table. Pure Pilates Pensacola, 426 S Palafox St, Pensacola. Info@PurePilatesPensacola.com. 850-607-2772. PurePilatesPensacola.com/schedule.
Sweet and Sassy Yoga Flow – 5:30pm. Start your week with a beginner-friendly flow class that boosts energy and confidence. Ideal for Monday evenings. Drop-in rates and packages offered. Dragonfly Yoga Studio, 184 Brooks St SE, FWB. Info@DragonflyYoga.com. 850244-0184. DragonflyYoga.com.
Celebrate Recovery – 6pm. Open to everyone as a safe place to heal from hurts, habits and hang-ups. This is a 12-step program that uses the traditional steps and 8 Principles in the Beatitudes from the bible. We recognize Jesus Christ as our higher power. Dinner is also available from 5:15-5:45pm, $5-adults, $3-children, and no one turned away. Community Life Church, 4115 Soundside Dr, Gulf Breeze. Facebook.com/CRatCommunityLifeChurch/.
Peaceful Grace A Journey of Mindfulness w/Felicia Crawford – 6-7:15 pm. A four-week meditation experience in presence and peace. Each session gently guides participants through practices that cultivate inner calm, emotional balance and compassionate awareness. $111 full series or $33 drop-in. McIntosh Manor, Freeport. Felicia Crawford. TherapyForTheSoul.org.
Tuesday
Functional & Playful Yoga with Melissa –9am. Join Melissa’s light-hearted yoga class to boost strength, agility, and coordination with fun, functional movements. Ideal for improving everyday mobility. Drop-in rates and packages available. Dragonfly Yoga Studio, 184 Brooks St SE, FWB. Info@DragonflyYoga. com. 850-244-0184. DragonflyYoga.com.
Gentle Yoga & Stillness – 6pm. Relax with gentle movement and deep rest in this evening class designed to ease your nervous system. Military and family members pay just $5 drop-
in. Drop-in rates and packages are available. Dragonfly Yoga Studio, 184 Brooks St SE, FWB. Info@DragonflyYoga.com. 850-2440184. DragonflyYoga.com.
Wednesday
Hello Hatha Beginner Yoga – 5:30pm. Join this beginner-friendly Hatha class to learn basic movements that boost flexibility, balance, and energy. Ideal for newcomers or those wanting a gentle practice. Drop-in rates and packages offered. Dragonfly Yoga Studio, 184 Brooks St SE, FWB. Info@DragonflyYoga.com. 850-244-0184. DragonflyYoga.com.
Thursday
Reiki Share – 2nd & 4th Thur. 6-7pm. This Reiki share is perfect for the curious participant or the experienced Reiki practitioner. Join us to experience Reiki for the first time or to share your energy with others. Donation based. Drop-in or register: app. ubindi.com/SparkUHealing.
Friday
Unfolding Flow with Felicity – 10:45am. Start your Friday with Felicity’s all-level flow class, focusing on movement and mindful transitions. Inspired by her global yoga experience, this session connects breath with motion. Drop-in rates and packages are available. Dragonfly Yoga Studio, 184 Brooks St SE, FWB. Info@DragonflyYoga. com. 850-244-0184. DragonflyYoga.com.
Friends & Family EES Matinee – 1-3pm. Relax in a lounge chair in the Energy Enhancement System (EESystem) room while enjoying a one-hour educational video or live presentation. Experience this cutting-edge scalar and bio-photonic technology designed to promote relaxation, reduce stress, alleviate chronic pain and enhance overall vitality. $50 2-hour session. 7170 N 9th Ave, Pensacola. 850726-9427. Info@RegenerationStation850. com. RegenerationStation850.com.
The Shift: A Regeneration Stations Experience – 6-8pm. Every other Friday, join a guided energy-regeneration session in Regeneration Station’s “Energy Room.” Experience calming techniques and a restorative space designed for stress relief, relaxation, and renewal with others. $50. Register Facebook/RegenerationStation850. 7170 N 9th Ave, Pensacola. 850-726-9427. RegenerationStation850.com.
Saturday
Okaloosa County Farmers' Market – 7am1pm. Celebrate local agriculture and craftsmanship in Fort Walton Beach. Find seasonal vegetables, fruits and flowers. Free. 1954 Lewis Turner Blvd, FWB. 850-689-5850.
Community Yoga with Melissa – 9-10am. A 1-hour yoga practice that is appropriate for all ages and levels. The class is a relaxationbased practice that is designed to reset your parasympathetic nervous system and allow you to release what no longer serves you. This fusion slow flow Hatha meets Subtle® Yoga method will guide your body from chronic stress and fight or flight into the beautiful, rest and digest space. You will leave feeling refreshed, relaxed and reset. Taught by Dr. Melissa Tanner. $20. Drop-in or register at app.ubindi.com/SparkUHealing.
Grand Boulevard Farmers’ Market – 9am1pm. Free. Grand Boulevard at Sandestin, 600 Grand Blvd (in Grand Park between Tommy Bahama and Cantina Laredo), Miramar Beach. 850-499-4697. 30AFarmersMarket@gmail. com. GrandBoulevardFarmersMarket.com.
Niceville Florida Community Farmers’ Market – 9am-1pm. Local and regional produce, honey, mushrooms, farm fresh eggs, bakery items, teas, fresh local seafood and handcrafted jewelry. Free. Palm Plaza, 1003 C. John Sims Pkwy, Niceville.
Seaside Farmers’ Market – 9am-1pm. Embrace this charming outdoor market on the beautiful Emerald Coast. From fresh, organic produce to handmade crafts, there’s something for everyone. Enjoy a relaxing shopping experience with live music and a community-focused vibe. Free. 2235 E County Hwy 30A, Santa Rosa Beach. Seaside Community, info@seasidefl.com, 850-231-5411.
Palafox Market – 9am-2pm. Find live plants, local fruit, vegetables, herbs, fine art and antiques. Free. Martin Luther King Jr. Plaza on N Palafox St between Wright St and Garden St, Pensacola. 850-434-5371. PalafoxMarket.com.
Sunday
Free Yoga at Bayview Park 2025 – 9:30am, 1st Sunday. Rejuvenate with an outdoor yoga session at Bayview Park, led by experienced instructor Stacey Vann. These free, one-hour classes are open to all ages and skill levels, providing a serene environment to enhance your well-being amidst nature. Bring your mat and embrace the tranquility of yoga in the park. Free. Bayview Park, 2001 East Lloyd St, Pensacola. Stacey Vann, Stacey@BreathePcola.com, 850-555-1234.
Free Spiritual Book Club – 10-11am, Zoom – This book club will focus on Felicia’s new book: Virtues of Divinity: Awaken the “SuperSoul”. Each week, we will meet to discuss the 4 Principles and the 44 Virtues. Speak with the author each week and deepen your understanding of the content! The book is available at TherapyForTheSoul.org and Amazon.
Calm Restorative Yoga with Andrea –10:30am. Step into stillness with Andrea in this soulful restorative yoga class. Infused with calm and presence, the practice invites deep relaxation, healing and release. Andrea’s nurturing energy and 26 years of experience guide you gently back to center. Drop-in rates and packages available. Dragonfly Yoga Studio, 184 Brooks St SE, FWB. Info@DragonflyYoga. com. 850-244-0184. DragonflyYoga.com.
Pilates Equipment with Alexa Frieberg – 10:30am. Join Alexa Frieberg for a full-body Pilates Equipment class for all levels. Using reformer, chair, arc, barrel, or trapeze table, you’ll improve body
awareness, core strength, and functional movement. Class packages and drop-in rates are offered. Pure Pilates Pensacola, 426 S Palafox St, Pensacola. Info@PurePilatesPensacola.com. 850-607-2772. PurePilatesPensacola.com/schedule.
Guided Meditation – 12:30pm. Join this peaceful weekly gathering to reset, center and align through guided meditation. Each session is intuitively led to support inner calm, clarity and healing. All are welcome, whether new to meditation or seasoned in your practice. Suggested donation $10. Intuitive Spiritual Center, 314 Carmel Dr, FWB. Info@IntuitiveSpiritualCenter.org. 850-533-6565. IntuitiveSpiritualCenter.org.
ANTI-AGING
Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide email Publisher@NaturalAwakeningsNWF.com to request our media kit.
Navarre Acupuncture and Wellness: Bridging the gap to optimal health with acupuncture, dry needling, moxibustion, cupping, injection therapy and lifestyle guidance.
GATE MEDICINE, INC.
Bonnie McLean, O.M.D., A.P., M.A., B.S.N. Blue Meridian Acupuncture Office 14 W Jordan St, #124, Pensacola 850-485-5535
Dr. Bonnie McLean integrates the best of modern technology, natural medicine and empowerment of the patient in her practice of acupuncture and Oriental Medicine to provide the best health care possible.
ORGANIC CONCEPTS BY CAMY AT LE VOGUE SALON 609 W Chase St, Pensacola 850-582-0177
CamyKilker@gmail.com
Providing an organic solution to beauty in a world full of chemicals. Organic Salon Systems gives you clean and healthy hair with ammoniafree hair color and chemical-free styling products. See ad, page 17.
KarenKennedyMD.com
SculpSure is a non-surgical laser treatment for the reduction of stubborn fat in areas like the abdomen, love handles, back, inner and outer thighs; along with chin contouring. Amazing results with zero down time and without drugs. See ad, page 2.
Brain Health
BE WELL
SOLUTIONS/DESTIN
KETAMINE SOLUTIONS
4641 Gulfstarr Dr, #105, Destin 850-786-2051
CompleteKetamineDestin@gmail.com
CompleteKetamineSolutions.com
Ketamine Therapy has clinically been proven to help with depression, brain health, PTSD and other issues that lead to depression. Affordable treatments include IV hydration and hyperbaric oxygen therapy. See ad, page 5
EMERALD COAST
NEUROFEEDBACK
Pensacola Office 310 E Government St 850-779-9754
Fort Walton Beach Office 907 Mar Walt Dr, Ste 2021 850-753-0844
EmeraldCoastNeurofeedback.com
Personalized brain training using advanced neurofeedback technology to help reduce anxiety, depression, PTSD and sleep issues, promoting emotional balance, focus and overall mental wellness for lasting results. See ad, back cover
MIND PERFORMANCE CENTER, LLC
(Located inside Path to Wellness) 240 W Laurel Ave, Foley, AL 251-597-8787
MindPerformanceCenter.com
Our non-invasive, drug-free approach helps brain injury patients improve speech, balance, limb and finger control, memory and mental focus, plus the restoration of personality traits. See ad, page 19.
REGENERATION STATION
7170 N 9th Ave, Pensacola 850-542-1970
RegenerationStation850.com
The application of the Energy Enhancement System and Brain Tap sessions allows you to relax and recharge in a room filled with amazing energy and gives your body the energy it needs to heal itself. People have reported improvement in autism, brain fog, chronic fatigue, depression, MS, nervous system disorders, dementia, Alzheimer’s and pain relief. See ad, page 20.
Breast Screening
EMERALD COAST THERMOGRAPHY
Located in Miramar Beach & Gulf Breeze 850-980-1005
EmeraldCoastThermography@gmail. com EmeraldCoastThermography.com
We are passionate about educating people on the importance of routine health screenings using 100% radiationfree, touch-free, state-of-the-art infrared cameras. Call or email us for more information; you may also book your appointment online. See ad, page 6.
RADIANT BODY THERMOGRAPHY Candace Parmer
Clinical Thermographic Technician 503-775-1812
RadiantBodyThermography.com
Call to learn how we can assist you and your doctor in protecting breasts from disease, excess hormonal activity and over diagnosis of breast cancer. See ad, page 18.
Providing the largest selection of CBD oils, tinctures, sprays, softgels, balms and vape liquid in the area, including high-dose options for pain, anxiety, sleep and much more. See ad, page 3.
Chiropractic
HENARD FAMILY CHIROPRACTIC
Karen Henard-Carter, DC 4566 Hwy 20 E, Ste 205, Niceville 850-897-1105 • HenardChiro.com
A second-generation chiropractor, Dr. Henard is committed to chiropractic wellness for the family, improving health naturally. More than 23 years’ experience in pediatrics, sports and automobile injuries. Most insurance accepted and affordable cash plans.
DR GABRIEL WATERMAN, DC
From: Melissa Faulkner armywife72905@yahoo.com
850-565-9600
Subject: Team photo
Date: November 6, 2024 at 1:07 PM
Info@DiscoverDynamic.com DiscoverDynamic.com
Colon Irrigation
COYLE INSTITUTE
9295 Scenic Hwy, Pensacola 850-637-8258
CoyleInstitute.com
Colon Hydrotherapy (CHT)—a safe process for colon cleansing. CHT works by gently introducing warm water into the colon for the purpose of softening and eliminating waste. Under the direction of Michael Coyle, DO, our patients are in the best possible hands. Call to schedule your session today. See ad, page 21.
Dementia
MIND PERFORMANCE CENTER
(Located inside Path to Wellness)
240 W Laurel Ave, Foley, AL
251-597-8787
MindPerformanceCenter.com
Our non-invasive, drug-free approach helps dementia patients that originally scored in the teens on the Montreal Cognitive Assessment be restored to the point of scoring normal (26-30). See ad, page 10.
Depression BE WELL SOLUTIONS/DESTIN KETAMINE SOLUTIONS
4641 Gulfstarr Dr, Ste 105, Destin 850-786-2051
CompleteKetamineDestin@gmail.com
CompleteKetamineSolutions.com
Ketamine Therapy has clinically been proven to help with depression, brain health, PTSD, and other issues that lead to depression. Affordable treatments include IV hydration and hyperbaric oxygen therapy. See ad, page 5.
MIND PERFORMANCE CENTER
(Located inside Path to Wellness) 240 W Laurel Ave, Foley, AL 251-597-8787
MindPerformanceCenter.com
Offering Deep Transcranial Magnetic Stimulation (Brainsway—a proven tool in the fight against depression that is non-invasive, painless and drug-free) with functional medicine and brain pathway rehabilitation for the most robust changes possible. See ad, page 10.
REGENERATION STATION
7170 N 9th Ave, Pensacola 850-542-1970
RegenerationStation850.com
Dr. Gabriel and his team focus on the nervous system: the brain, spinal cord, nerves and the spinal structure that protects this delicate system—essential to the body’s ability to function, restore and preserve health. We help individuals and families overcome health obstacles and reach their fullest health potential.
Cold Plunge
REGENERATION STATION
7170 N 9th Ave, Pensacola 850-542-1970
Regenerationstation850.com
To: Info Info@wrightparkwaydentalcenter.com Sent from my iPhone
Dentistry
DR SUSAN WELCH, FAGD
Experience Pensacola’s only Cold Plunge system for energy boosts, recovery and mental health. Cold water immersion therapy features ultra-clean, 39-degree water for optimal benefits. See ad, page 20.
Healthy digestion, wellaligned physical structure, proper breathing and a good night’s sleep begin with a healthy mouth. We treat snoring, sleep apnea and TMJ disorders, plus crowns, teeth whitening, bridges, veneers, implant restorations, aligner orthodontics, cleanings, digital X-ray imaging and CO2 laser periodontal treatment. No mercury fillings. See ad, page 15.
The application of the Energy Enhancement System and Brain Tap sessions allows you to relax and recharge in a room filled with amazing energy and gives your body the energy it needs to heal itself. People have reported improvement in autism, brain fog, chronic fatigue, depression, MS, nervous system disorders, dementia, Alzheimer’s and pain relief. See ad, page 20.
Energy Healing
REGENERATION STATION
7170 N 9th Ave, Pensacola 850-542-1970
RegenerationStation850.com
Elevate your vitality by harnessing the power of the Scalar energy enhancement system for relaxation and selfhealing. Users report improved health with conditions such as arthritis, autism, depression, diabetic neuropathy, brain fog and more through this rejuvenating process. See ad, page 20.
Far Infrared Sauna
REGENERATION STATION
7170 N 9th Ave, Pensacola 850-542-1970
RegenerationStation850.com
Explore advanced sauna therapy to enhance circulation, detoxify and boost relaxation. Sessions promote holistic wellness with traditional and modern benefits of infrared heat exposure. See ad, page 20.
Food & Supplements
BALANXED LIFE
903-572-0567
BalanxedLife@gmail.com
Balanxedlife.com
Water structuring device for the entire home and a portable solution. Plant based, energy infused wellness products—Electralife, Alkalife, Biotic- Life -designed to revitalize hydration, enhance vitality and simplify natural living. See ad, page 7.
BODY-B-HEALTHY
Natural Alternative Wellness Center 2225 S Ferdon Blvd, Crestview 850-682-8893 • Find us on Facebook
We offer cuttingedge testing, screening, iridology and wellness coaching, along with all natural supplements, homeopathic solutions and anti-aging products. Let our knowledgeable staff can help guide your selection of trusted products.
EARTHQUAKE EDDIE BEE
Pollen Based Nutritional Supplements 112 E Shipwreck Rd, Santa Rosa Beach 850-582-6765
Info@EEBSF.com
We utilize bee pollen, Royal Jelly and other plant-based foods that are full of life-sustaining nutrients in all of our formulations. Our formulations include a generous portion of bee pollen due to its active role in promoting a strong immune system, increased energy and an overall feeling of good health. See ad, page 28.
Natural supplements, herbs, skin care and essential oils, plus organic and specialty foods. In-store 100% organic café (weekdays 9-4) with juices, smoothies, etc. Very knowledgeable staff. See ad, page 3.
HONEYMED
Your LOCAL Honey with Spice 850-822-8154
HoneyMedBiz@gmail.com HoneyMedBiz.com
HoneyMed is a delicious blend of raw honey and three powerful superfoods: turmeric, ginger and cayenne pepper. HoneyMed is true nature’s medicine with anti-inflammatory, anti-bacterial, revitalizing and immunityboosting properties. See ad, page 17.
STAFF OF LIFE
HEALTH FOOD STORE
(New Location) 1107 E John Sims Pkwy, Niceville 850-678-8411
Niceville's only fully stocked health food and supplement store. In our
Handyman
KELLEY HANDYMAN SERVICES LLC
John and Sherri Kelley, Owners KelleyHandyman@gmail.com 850-378-6262
KelleyHandyman.com
BBB members, licensed and insured to perform all types of handyman repairs including cabinets, painting, drywall, trim, bathrooms and kitchens. Honest, affordable and with a smile we provide estimates you can count on. See ad, page 11.
new expanded location providing all of your favorite brands and hard-to-find products to keep you healthy. We also carry local farmraised beef (grass-fed & finished), pork, chicken, eggs and dairy products. Knowledgeable staff. See ad, page 19.
Functional Medicine
TARA HALL, RN, BSN, ACN
Functional Medicine Practitioner at Inspired Health and Wellness Clinic 1300 N Palafox St, Ste 104, Pensacola Tara@InspiredHealthClinic.com
My passion is to empower you to take back control of your health. I help find the root cause of your issues and the imbalances that caused them. I specialize in gutbrain health and restoring your body’s natural healing abilities.
KarenKennedyMD.com
Board-certified gynecologist MD, offering full GYN services and proud to feature MonaLisa Touch Laser, a noninvasive treatment for symptoms of low hormones or menopause. Stop suffering and start living. Call for an appointment. Offices in Gulf Breeze and Navarre. See ad, page 2.
REGENERATION STATION
7170 N 9th Ave, Pensacola 850-542-1970
RegenerationStation850.com
Our bodies are energy, and our cells need energy to function. The energy enhance-ment system allows you to relax, recharge and gives your body the energy it needs to heal itself! People have reported improvement in arthritis, autism, auto-immune disorders, blood disorders, brain fog, chronic fatigue, depression, diabetes and diabetic neuropathy, fibromyalgia, injury recovery, Lyme, MS, nervous system disorders and pain relief. See ad, page 20.
Holistic Medicine
HOLISTIC HEALING
With Debbie Alexander RN, BSN 850-710-0717 (Business)
DebAngel63@gmail.com
HolisticHealingWithDebbieAlexander.com
Remote sessions with channeled energy transfer. Clear blockages, resolve underlying issues, and activate your body’s innate power to heal naturally, intuitively, and holistically.
Home Repair
KELLEY HANDYMAN SERVICES LLC
John and Sherri Kelley, Owners KelleyHandyman@gmail.com 850-378-6262
KelleyHandyman.com
BBB members, licensed and insured to perform all types of handyman repairs including cabinets, painting, drywall, trim, bathrooms, and kitchens. Honest, affordable and with a smile we provide estimates you can count on. See ad, page 11.
Hormone Therapy
AGELESS SOLUTIONS
Cave, MD • Barber, MD
Janis Cook, RN 8990 Ortego Park Dr, Navarre 850-529-0770
AgelessNavarre.com
We offer multiple techniques and programs to get you on the right track to better health and a better body. Our services include behavioral therapies, nutritional strategies, hormone replacement pellet therapy, stem cell therapy, prescription medications and, best of all, the support of a caring staff. See ad, page 33.
Board Certified Gynecologist MD, offering full GYN services and proud to feature MonaLisa Touch Laser, a non-invasive treatment for symptoms of low hormones or menopause. Stop suffering and start living. Call for an appointment. Offices in Gulf Breeze and Navarre. See ad, page 2.
Hot Yoga Studio
HOT YOGA OM
222 Miracle Strip Pkwy SE, Unit A Downtown FWB 850-430-9434 • HotYogaOM.com
Hot Yoga Om features far infrared heat, radiant heat, radiant life. Daily classes, amazing teachers, great benefits. Experience it for yourself. See ad, page 11.
Hyperbaric Oxygen Therapy
BE
WELL SOLUTIONS/DESTIN
KETAMINE SOLUTIONS
4641 Gulfstarr Dr, Ste 105, Destin 850-786-2051
CompleteKetamineDestin@gmail.com
CompleteKetamineSolutions.com
Ketamine Therapy has clinically been proven to help with depression, brain health, PTSD and other issues that lead to depression. Affordable treatments include IV hydration and hyperbaric oxygen therapy See ad, page 5.
Hypnosis
BAYSIDE HYPNOSIS
700 S Palafox St, Ste 200A, Pensacola Michelle@BaysideHypnosis.com BaysideHypnosis.com
A full-service weight-loss, smoking-cessation and anxiety-reduction center. We also help people with changing habits, personal development, confidence and self-esteem improvement. See ad, page 12.
QUANTUM HEALING HYPNOSIS WITH LAURA
Laura Donigan, QHHT Level 2 Practitioner 541-326-9106
LauraDoniganQHHT@gmail.com
LauraDoniganQHHT.com
Tap into deeper consciousness with Quantum Healing Hypnosis Technique (QHHT) to unlock past life memories, connect with your Higher Self, and discover clarity and healing. Certified QHHT practitioner Laura Donigan guides you on a transformative journey to overcome fears, find purpose and bring peace to your life. See ad, page 4.
Ketamine Therapy
BE WELL SOLUTIONS/DESTIN KETAMINE SOLUTIONS
4641 Gulfstarr Dr, Ste 105, Destin 850-786-2051
CompleteKetamineDestin@gmail.com
CompleteKetamineSolutions.com
Ketamine Therapy has clinically been proven to help with depression, brain health, PTSD and other issues that lead to depression. Affordable treatments include IV hydration and hyperbaric oxygen therapy See ad, page 5.
Myofascial Release
LAURA TYREE
Myofascial Release Massage Therapist
Laura Tyree Health in Hot Yoga Om (Downtown FWB) 850-642-1015 • LauraTyree.com
Specializing in myofascial release, this practice offers personalized massage therapy to alleviate chronic pain, improve mobility and restore balance. By addressing deep tissue restrictions, clients experience enhanced healing, stress relief and lasting wellness benefits.
Neurofeedback
EMERALD COAST NEUROFEEDBACK
Pensacola Office 310 E Government St 850-779-9754
Fort Walton Beach Office
907 Mar Walt Dr, Ste 2021 850-753-0844
EmeraldCoastNeurofeedback.com
Personalized brain training using advanced neurofeedback technology to help reduce anxiety, depression, PTSD and sleep issues, promoting emotional balance, focus and overall mental wellness for lasting results. See ad, back cover.
Always give without remembering and always receive without forgetting.
—Brian Tracy
Physicians
COYLE INSTITUTE
Michael Coyle, DO, FACOOG, FPMRS 9295 Scenic Hwy, Pensacola 850-637-8258
CoyleInstitute.com
Dr. Coyle offers an unparalleled level of medical care to women all over the Gulf Coast, hoping that, in providing his patients with treatment and relief from the conditions that have so greatly affected their ability to live free from pain, he is offering them renewed hope and enriching their lives. See ad, page 21.
Board-Certified Gynecologist MD, offering full GYN services and proud to feature MonaLisa Touch Laser, a non-invasive treatment for symptoms of low hormones or menopause. Stop suffering and start living. Call for appointment. Offices in Gulf Breeze and Navarre. See ad, page 2.
Pain Management
SPIRIT GATE MEDICINE, INC.
Bonnie McLean, O.M.D., A.P., M.A., B.S.N. Blue Meridian Acupuncture Office 14 W Jordan St, #124, Pensacola 850-485-5535 SpiritgateMedicine.com
Dr. Bonnie McLean integrates the best of modern technology, natural medicine and empowerment of the patient in her practice of acupuncture and Oriental Medicine to provide the best health care possible.
Pilates Studio
PURE PILATES
Gulf Breeze Proper
221 Gulf Breeze Pkwy, 850-932-3424
Downtown Pensacola
426 S Palafox, 850-607-2772
PurePilatesPensacola.com
Join us at Pure to experience the largest Pilates studio on the coast. Variety of equipment and mat classes are offered 6 days a week. Tone your core with Pure.
From: Melissa Faulkner armywife72905@yahoo.com
Subject: Team photo
Date: November 6, 2024 at 1:07 PM
To: Info Info@wrightparkwaydentalcenter.com
Quantum Healing Hypnosis Technique
QUANTUM HEALING HYPNOSIS WITH LAURA
Laura Donigan, QHHT Level 2 Practitioner 541-326-9106
LauraDoniganQHHT@gmail.com
LauraDoniganQHHT.com
guides you on a transformative journey to overcome fears, find purpose and bring peace to your life. See ad, page 4.
Reiki
SPARKU HEALING & YOGA, LLC
Dr. Melissa Tanner, RMT, CPC, MBTI 850-596-8554 (Call or Text)
Hello@SparkUHealing.com SparkUHealing.com
Empowering women to transform, align and thrive through life coaching, reiki, ThetaHealing ®, yoga and workshops in a supportive, strong community. See ad, page 17.
Sleep Disorder
DR SUSAN WELCH, FAGD
Sent from my iPhone
FELICIA CRAWFORD
850-240-9180
TherapyForTheSoul.org
Therapy for the Soul sessions are a combination of Reiki energy healing, medical intuition, ThetaHealing and Channeled Angelic communication customized and personalized for each client. See ad, page 15.
The experience of being cared for is profound, and it nourishes the soul as much as the food does the body.
—Mariska Hargitay
Healthy digestion, wellaligned physical structure, proper breathing and a good night’s sleep begin with a healthy mouth. We treat snoring, sleep apnea and TMJ disorders, plus crowns, teeth whitening, bridges, veneers, implant restorations, aligner orthodontics, cleanings, digital X-ray imaging and CO2 laser periodontal treatment. No mercury fillings. See ad, page 27.
Spiritual Center
UNITY OF FT. WALTON
1797 Hurlburt Rd, FWB 850-864-1232
Admin@UnityinFWB.org UnityInFWB.org
A Christ-centered spiritual community, discovering God Spirit within through prayer, education, fellowship and joyful service. Sunday Service is at 10:30 am. See ad, page 19.
UNITY OF PENSACOLA
Jamie Sanders, Minister 3298 Summit Blvd, Ste 16, Pensacola 850-438-2277
UnityOfPensacola.org
Unity of Pensacola offers spiritual teachings that empower abundant and meaningful living. We provide philosophy that is spiritual, not religious, and love-based, not fear-based. Rev. Jamie Sanders offers spiritual counseling. See ad, page 27.
Stem Cell Therapy is utilized to seek out inflammation in the body and regenerate any damaged tissue, applying our body’s natural internal repair system. Our services include behavioral therapies, nutritional strategies, hormone replacement pellet therapy, stem cell therapy, prescription medications and, best of all, the support of a caring staff. See ad, page 33.
Thermography
EMERALD COAST THERMOGRAPHY
Located in Miramar Beach & Gulf Breeze 850-980-1005
EmeraldCoastThermography@gmail. com EmeraldCoastThermography.com
We are passionate about educating people on the importance of routine health screenings using 100% radiationfree, touch-free, state-of-the-art infrared cameras. Call or email us for more information; you may also book your appointment online. See ad, page 6.
Medical Infrared (MIR) technology developed by NASA provides an early, objective warning system that may show neurochemical signals far in advance of damage to the body. See ad, page 11.
Theta-Healing
FELICIA CRAWFORD
850-240-9180
TherapyForTheSoul.org
Therapy for the Soul sessions are a combination of Reiki energy healing, medical intuition, ThetaHealing and channeled angelic communication customized and personalized for each client. See ad, page 15.
LAURA TYREE
ThetaHealing Healer
Laura Tyree Health in Hot Yoga Om (Downtown FWB) 850-642-1015 • LauraTyree.com
ThetaHealing is a meditation technique and spirituality philosophy, accepting of all religions, with the purpose of getting closer to your beliefs Creator. A holistic healing technique allowing you to clear limiting beliefs with meditation and prayer.
Transcranial Magnetic Stimulation (TMS)
MIND PERFORMANCE CENTER, LLC
(Located inside Path to Wellness)
240 W Laurel Ave, Foley, AL 251-597-8787
MindPerformanceCenter.com
TMS increases the brain’s ability to regenerate and release neurotransmitters. We pair this with brain pathway correction and the nutritional program of Alzheimer’s researcher Dale Bredesen for quick, profound, positive results. See ad, page 10.
Weight Management
AGELESS SOLUTIONS
8990 Ortega Park Dr, Navarre 850-529-0770
AgelessNavarre.com
More than 20 years of medical assistance with a weight-loss program that helps you reach your perfect weight while maintaining your energy and health. See ad, page 18.
BAYSIDE HYPNOSIS
700 S Palafox St, Ste 200A, Pensacola Michelle@BaysideHypnosis.com BaysideHypnosis.com
Hypnotic weight-loss works because it combines common sense, realistic nutrition, and teaches how to think like a naturally thin person with the most advanced hypnotic technology available, performed by skilled, experienced master hypnotists. See ad, page 12.
Yoga Studios
DRAGONFLY YOGA STUDIES
184 Brooks St SE, Bldg 2 Downtown FWB • 850-244-0184
DragonFlyYoga.com
Serene environment for the study and practice of hatha yoga. Certified instructors. Owner/Director Laura Tyree, E-RYT 500. See ad, page 28.
HOT YOGA OM
222 Miracle Strip Pkwy SE, Unit A Downtown FWB • 850-430-9434
HotYogaOM.com
Hot Yoga Om features far infrared heat, radiant heat, radiant life. Daily classes, amazing teachers, great benefits. Experience it for yourself. See ad, page 11.
SPARKU HEALING & YOGA, LLC
Dr. Melissa Tanner, RMT, CPC, MBTI 850-596-8554 (Call or Text)
Hello@SparkUHealing.com SparkUHealing.com
Empowering women to transform, align and thrive through life coaching, reiki, ThetaHealing ®, yoga and workshops in a supportive, strong community. See ad, page 17.
Water Enhancers
BALANXED LIFE
903-572-0567
BalanxedLife@gmail.com
Balanxedlife.com
Water structuring device for the entire home and a portable solution. Plant based, energy infused wellness products—Electralife, Alkalife, Biotic- Life -designed to revitalize hydration, enhance vitality and simplify natural living. See ad, page 7.
—Winston Churchill
What is Neurofeedback?
Neurofeedback assists the brain in improving its function, reorganizing, and healing itself. A dysregulated brain can lead to numerous health problems due to an over-aroused, under-aroused, or unstable state.
Neurofeedback trains the brain to regulate itself, leading to improvements in how we feel, think, and perform for a better quality of life.
3 Safe, natural approach
3 Long lasting effects
3 Effective with children, teenagers, and adults of all ages
Insomnia
Depression • PTSD/Trauma • Autism
Headaches/Migraines • Peak Performance
Anesthesia/Chemo Brain • Stroke Recovery
Brain Injuries • Memory • Concentration
Emotional Regulation/Tantrums
Self-Esteem • Chronic Pain/Fibromyalgia
Pamela Downey, M.S., LMHC Founder
"After just one session, our daughter was able to clearly express what she wanted— something she has always struggled with. Her anxiety has decreased significantly, her communication skills have improved, and she’s had far fewer tantrums." - Kristy C.
Pensacola Office 850-779-9754 310 E Government St. Pensacola, FL 32502 Fort Walton Beach Office 850-753-0844 907 Mar Walt Dr., Suite 2021 Fort Walton Beach, FL 32547
"The results have been nothing short of life-altering—my anxiety, mood swings, and trauma triggers are now remarkably manageable. I can fall asleep peacefully, focus on what truly matters, and feel a profound shift in my interactions with others." - Lori G.
"My child made significant improvements in reducing hyperactivity, improving focus, response time, and awareness of appropriate boundaries. The staff were kind, patient, and made every session something we looked forward to." - Shannon M.
