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Good Vibes, Great Outdoors

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g OPEN ENROLLMENT DATES: DAY: June 22nd, 2026 to July 7th, 2026; August 17th, 2026 to September 1st, 2026.

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Greetings,

July invites us outdoors. Whether it’s an early morning walk before the heat of the day, an evening spent listening to cicadas on the porch, or a weekend adventure somewhere new, this season reminds us that wellness doesn’t always happen inside a gym, clinic or meditation room.

This month’s feature explores the many ways nature can nurture body and spirit. From yoga in unexpected places and paddling quiet waterways to hiking local trails and volunteering in conservation efforts, the common thread is connection—to ourselves, to others and to the natural world around us.

The good news is that we don’t have to travel far or invest in expensive equipment to experience the benefits. Sometimes all it takes is stepping outside, breathing deeply and paying attention to what has been waiting in our own backyard all along. Research continues to affirm what many of us already know intuitively: time in nature can calm the mind, lift the spirit and renew our sense of perspective.

As you explore this month’s issue, I encourage you to support the advertisers who make this publication possible. Their commitment to health and well-being helps strengthen our entire community.

Here’s to sunshine, fresh air and discovering that some of life’s best medicine can be found just beyond our front door.

Mike and Cindy Hart

PUBLISHERS Cindy & Mike Hart

EDITOR Jane Aylward

CREATIVES Cindy Hart

LEADS Yasin Rahman

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Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

Self-Realization Fellowship Hosts World Convocation

Self-Realization Fellowship’s annual World Convocation will take place August 2 to 8 online and in person at the Westin Bonaventure Hotel in Los Angeles. The free gathering welcomes spiritual seekers from around the world for an immersive experience in the yoga meditation teachings of Paramahansa Yogananda, author of Autobiography of a Yogi and founder of Self-Realization Fellowship (SRF).

Led by SRF monks and nuns, the World Convocation offers daily guided meditations, kirtan, inspirational talks on spiritual living and opportunities for meaningful connection. Topics include “The Art of Joyful Living: Yoga’s Path to Happiness,” “Becoming an Instrument of Divine Love” and “Inner Security Through Divine Connection.” Satsangs, or gatherings for questions and answers regarding spiritual truths, also are offered.

Yogananda established the annual Convocation in 1950 to help aspiring yogis more deeply focus on what he considered the purpose of life: “…to bring out the buried soul immortality within us,” says Yogananda.

Yogananda arrived in America in 1920 from India as a delegate to the International Congress of Religious Liberals in Boston, where he delivered a speech on the science of religion. He founded Self-Realization Fellowship that same year to share his Kriya Yoga teachings, which continue to inspire people to live with greater peace, joy and purpose. In-person attendees also may tour the temples and meditation gardens Yogananda established throughout the area.

For more information, visit Convocation.Yogananda.org. Self-Realization Fellowship World Convocation is located at the Westin Bonaventure Hotel, 404 S Figueroa Street, Los Angeles, California, and online. The event is free and open to all.

See Ad on page 23.

Houston Hosts a Spiritual Renewal Weekend

Rescue boats are rocking wildly in the turbulent seas of politics, economics, technology, and social challenges. Fear and anxiety prevail. Meanwhile, ECKANKAR, known as the path of spiritual freedom, has ushered in a new spiritual era termed The Days of Light and Hope. This transformative period is revealing that fresh pathways of spiritual adventure and freedom await those willing to engage their dreams, past-life perceptions, and consciousness-building skills (called Soul Travel®) to explore their hidden Selves, and to make this lifetime count. Inspiring stories of loving and living are spreading worldwide.

To support such spiritual adventurers, ECKANKAR in Texas is offering its 2026 Texas ECK Soul Adventure Seminar, August 7–9, at the Houston Marriott South at Hobby Airport. Free to newcomers. A “meet and greet” will welcome them Friday night, August 7, from 7:00 to 8:30 p.m.

Visit Eckankar-Texas.org/SoulAdventure or call 888-I-AM-SOUL for further details.

See ad on page 13.

Air Pollution Threatens Childhood Health

The American Lung Association’s (ALA) 27th annual State of the Air report grades counties for unhealthy levels of ground-level ozone and particle pollution. It found that 33.5 million, or 46 percent, of children are exposed to unhealthy air pollution levels. Because their lungs are still developing, kids breathe more air relative to their size than adults. Longterm pollution exposure in youngsters can lead to reduced lung growth, asthma, respiratory diseases, impaired cognitive functioning, heart attacks and cancer.

While the U.S. had made progress in reducing air pollution, the ALA warns that these advances are threatened by extreme heat, wildfires and the rollback of air pollution standards by the U.S. Environmental Protection Agency.

Brain Waste Disposal May Resolve Parkinson’s

Parkinson’s disease, a progressive neurological disorder that damages dopamine-producing neurons in the brain, affects more than 10 million people worldwide. It causes the loss of nerve cells that control movement, resulting in tremors, stiffness, slow movement and balance issues. Researchers attribute nerve cell loss to a buildup of misfolded alpha-synuclein protein due to a faulty waste disposal system in the brain.

Researchers from Swinburne University of Technology, in Australia, have developed a compound that removes Parkinson’s-associated proteins from mice by enhancing the brain’s waste disposal system, resulting in balance and mobility improvements. In April, their findings were presented at the Oxford Glymphatic & Brain Clearance Symposium, in the UK. The researchers hope to secure approval for early-stage human testing within a year.

GOLFX/shutterstock

Kimchi May Help Excrete Nanoplastics

An estimated 10 to 40 million metric tons of microplastics and nanoplastics are released into the environment every year. These particles have been found in nearly every major human organ, and they are linked to chronic health conditions, including reproductive issues, cancer and heart disease. Because avoiding all plastic particles may be impossible, scientists are exploring ways to remove them from the body.

Scientists at the World Institute of Kimchi discovered that a specific probiotic bacterium (Leuconostoc mesenteroides) found in fermented kimchi can bind to polystyrene nanoplastics in the gut and help flush them out. In a study published in Bioresource Technology, the research team fed nanoplastics, along with the bacterium, to mice that were subjected to the highly acidic and turbulent intestinal conditions of humans. About 57 percent of the bacterium absorbed nanoplastics. The mice given the probiotic excreted more than double the amount of nanoplastics in their feces compared to the control group. Researchers recommended further studies with the human gut.

Lead Exposure and Cardiovascular Disease

Lead exposure is a major environmental cause of cardiovascular disease, responsible for nearly 6 percent of global deaths. A 2026 study in the Journal of the American Medical Association links long-term lead exposure to an increased risk of dying from cardiovascular disease. Exposure is measured by how much lead accumulates in the body over time. Using decades of data from more than 42,000 U.S. adults, along with international studies, researchers found that even low levels of exposure increase the risk of heart disease and stroke, and the risk steadily rises as lead accumulates in the body.

Although exposure to lead has decreased worldwide, it remains a major, preventable contributor to global cardiovascular disease. The study’s authors emphasize the need for surveillance, regulation and remediation to reduce exposure.

Chiropractic Guide

Innate Chiropractic

Healing Arts Center

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

Franson Chiropractic

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

Woodway Wellness

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

woodwaywellness.com

The Secret Language of Reef Fish

BBC Wildlife recently reported that a master diver on Australia’s Great Barrier Reef observed an unusual form of communication between fish species. A large group of pale-colored surgeonfish rapidly changed from white to black as they were interacting with cleaner wrasse fish, a species known for removing and consuming parasites, dead skin and mucus from larger fish.

Marine experts assert that the pale coloration is a deliberate signal to the cleaner wrasse that the surgeonfish pose no threat and are ready for grooming. The darkening to black is thought to provide a high-contrast background, helping the cleaner wrasse spot any parasites and dead skin on the surgeonfish’s body.

Changing coloration in fish is a well-documented mechanism used in other settings for camouflage, mating rituals and as a stress response to threats or environmental changes.

Clean Energy From Coal Mines

The University of Victoria, in British Columbia, Canada, is helping a town covert its old coal mines into a clean energy source. After 80 years, the coal mines near Cumberland, British Columbia, closed, and the abandoned shafts and tunnels have filled with water. This water remains warmer than the outside air in winter and cooler in the summer. Using the mine water as a giant heat exchanger eliminates the need for expensive, deep geothermal drilling.

The university is offering the engineering expertise to leverage the temperature differences to efficiently heat and cool a new community center, municipal buildings, affordable housing and an industrial center at a relatively low cost. Members of the town hope to attract businesses that require controlled temperatures, such as greenhouses and food processing businesses.

Joys of Loose Leaf Tea

by Natural Awakenings staff

For many, brewing tea begins with a small paper sachet in a mug. While convenient, these single-use tea bags often contain plastic fibers, pesticide residues and excessive packaging. Filled with “dust and fannings”—tiny leaf bits—they steep quickly, but can lack freshness and depth of flavor.

Sustainable loose leaf tea offers a healthier, more enjoyable alternative, allowing drinkers to experience the full flavor and beauty of whole or large, broken leaves and flowers that expand as they steep. Advocates treasure tea time as a daily ritual that brings together flavor, creativity, calm and a deeper love for plants, with bonus ecological points for buying loose tea in bulk.

Tea Types

Black, green, oolong and white tea come from the same plant, Camellia sinensis. White is the least processed, picked when the leaves are young and have the least caffeine. Green tea leaves are dried briefly, preserving the plant’s color, nutrients and low caffeine. Black is fully oxidized, producing dark, bold brews that pair well with milk. Oolong is oxidized halfway between green and black, offering freshness and complexity.

Herbal and floral teas provide a caffeine-free escape with various health benefits and delightful tastes. Chamomile and lavender are popular for easing stress and improving sleep. Hibiscus, enjoyed hot or cold, boasts a vibrant red hue, tangy taste and high levels of vitamin C, supporting heart health, weight management and reduced inflammation. Peppermint tea offers a refreshing flavor and digestive

benefits. Ginger tea, with its spicy kick, is a potent antioxidant to soothe nausea, aid digestion, control blood sugar, support weight management and reduce inflammation.

Sustainable Brands

Prioritize organic and/or regenerative brands without synthetic pesticides, fertilizers or insecticides. Great options include Frontier Coop, Full Leaf Tea Company, Arbor Teas, Rishi Tea & Botanicals, Numi, Equal Exchange, Art of Tea and Firebelly Tea. Compostable, eco-friendly packaging is also a plus. Check for certifications like USDA Organic Certified, Rainforest Alliance Certified, B-Corporation or Certified Fair Trade.

Brewing Tips

Heat water to about 200° F. Measure one to two teaspoons of loose tea per eight ounces. Pour hot water over leaves and steep for three to seven minutes, then strain the leaves.

Over-extraction leads to a bitter result. Sweeten with stevia, monk fruit or honey.

Great choices for loose leaf tea strainers include large stainless steel basket infusers with room for optimal leaf expansion and compact mesh balls for single cups. A French press or teapot with built-in infuser are excellent choices for a full pot of tea. Remember to compost used tea leaves.

Drying and Storage

For homegrown teas, harvest leaves in the morning after the dew has dried and brush off any dirt. Skip washing with water to prevent mold. Gather small bunches and hang them upside-down in a dry, cool space away from sunlight. Alternatively, spread individual leaves on a drying screen that allows airflow. Drying can take a week or more. Store in an airtight tin or dark glass container away from direct sunlight and heat.

Robbie Chettri from Pexels/CanvaPro

Phoenix School Receives National Recognition

Phoenix School of Massage & Holistic Health has been awarded a National American Massage Therapy Association (AMTA) School Grant, recognizing the Houston institution’s commitment to massage therapy and holistic health education.

The grant will support several initiatives designed to enhance the student experience, including expanded library resources, facility improvements and upgraded student support services. Planned enhancements include additional books and digital learning tools, dedicated study areas, modernized learning spaces and expanded wellness and academic support programs.

Founded as Houston’s longest-running massage therapy school, Phoenix School prepares students for careers in massage therapy through a curriculum that combines hands-on training with holistic health education.

“We are grateful for the support and recognition of AMTA for providing this grant,” says William Barry, director of Phoenix School of Massage & Holistic Health. “This award strengthens our mission and allows us to continue improving the quality of education and services we offer our students.”

For more information, visit Massageschoolhtx.com.

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Now I see the secret of making the best person. It is to grow in the open air and to eat and sleep with the earth.

—Walt Whitman

Healing Collaborative Continues Flood Recovery Support in Central Texas

The Greater Houston Healing Collaborative (GHCC), a program of the Institute for Spirituality and Health at the Texas Medical Center, continues to provide emotional and trauma recovery support to individuals and communities affected by the devastating Central Texas floods of July 4, 2025.

Originally established following Hurricane Harvey in 2017, GHCC offers group-based mind-body practices designed to help participants cope with stress, grief and trauma. The program emphasizes practical skills that support emotional well-being and resilience in the aftermath of disaster.

Working with local churches, school districts and community organizations in Central Texas, GHCC has facilitated workshops, support groups and community gatherings for flood survivors, caregivers and first responders. According to the Institute, more than 500 individuals have participated in services offered since the flooding occurred. The collaborative also focuses on building local capacity through training programs that equip community leaders with tools to continue supporting their neighbors long after the immediate crisis has passed.

In the Houston area, GHCC has hosted virtual support sessions, an eight-week skills group and a community candlelight vigil at Rothko Chapel for those impacted by the floods.

The Institute for Spirituality and Health plans to continue offering flood recovery programming as community needs evolve. Those interested in supporting ongoing flood recovery efforts may learn more at spiritualityandhealth.org. Stuart Nelson is president and chief executive officer of the Institute for Spirituality and Health at the Texas Medical Center.

Wellness Without Walls

Outdoor Connections for Body and Spirit

by Marlaina Donato

Our daily lives can feel like a series of predictable routines often confined to the indoors, but a growing outdoor wellness movement is opening up new possibilities by weaving nature into holistic health practices and social gatherings. Whether paddleboarding along a tropical waterway, working out in the park or volunteering at a horse sanctuary, stepping outside brings a wealth of benefits.

The American Psychological Association suggests that spending at least two hours a week in nature can nourish our physical and mental well-being, helping to reduce the risk of depression, cognitive decline and high blood pressure. Plus, engaging in an outdoor activity imparts a natural boost of vitamin D and strengthens our immune system. Research gathered by Colorado State University Sustainability Leadership Fellow Kaiya Tamlyn indicates that spending time outside also encourages greater generosity and a deeper appreciation for the natural world.

With so many activities available in both city and rural settings, it is easy to discover something new while making social connections along the way. Finding balance in a busy world is essential, and combining outdoor time, mindfulness and fun can be incredibly beneficial. There are many options to explore, from meditative mountain retreats to beachside drumming circles under the stars or forest bathing in lush green spaces. In a world where 62 percent of adults admit to being constantly online, swapping screens for something more real can recharge our spirits.

Mindful Resets

When Jennifer Stas-Eliades took up yoga, she bloomed, and from that place of transformation, she felt called to help others do the same. In 2014, she founded Wildflower Yoga Collective, in Flemington, New Jersey. “Yoga is not about being flexible, experienced or a certain age,” she asserts. “It isn’t about doing a headstand or touching your toes. It’s about showing up for yourself, exactly as you are.”

In partnership with local businesses, Stas-Eliades pairs yoga classes with fun, social activities in interesting outdoors settings. Yoga at the Vineyard, for example, is held during sunset and includes a wine tasting. Yoga and Horseback Riding begins with a guided ride through breathtaking scenery, followed by stretches and yoga positions that help open the hips. Lavender Yoga takes place in the midst of a blooming field where students are encouraged to breathe in the calming lavender aroma. Afterward, they pick their own bouquet to take home.

“It’s the greatest kind of office—being outside, surrounded by it all. I always arrive early, giving myself time to take it in, decompress, root into the ground, pet the horses or walk through the lavender,” says Stas-Eliades. “People often come to yoga class carrying the weight of their day—work, school pickups, the constant motion. But then they step onto the grass, onto their mat; the sun hits their skin; the breeze moves around them; and something softens. You’re really rooting into the ground in a way that isn’t just metaphorical like it can be in the studio. You’re smelling the flowers and hearing everything around you.”

Exploring Waterways

Nicole Killian, owner of SUP Englewood at the Don Pedro Island State Park, in Cape Haze, Florida, provides groups the opportunity to enjoy nature on kayaks or stand-up paddleboards. “Once on the water, we guide participants through mangrove tunnels, coastal waterways or open areas, depending on conditions,” says the 20-year paddling pro. “Spotting wildlife is always a possibility, especially dolphins, manatees and birds. We offer a real immersive experience based on what the environment gives us that day.”

According to Killian, people that are new to the sport are often surprised at how manageable and enjoyable stand-up paddleboarding and kayaking are. “We design our experiences to be beginner-friendly, so people leave with confidence,” she explains. “Families connect, kids get curious and there are also quiet moments on the water that allow

people to slow down and really take in their surroundings. Those moments tend to have the biggest impact.”

Ultimately, the SUP Englewood team of certified instructors and Florida Master Naturalists aims to inspire an understanding and compassion for the marine ecosystem. “I find that in order for someone to want to conserve the waterways, they have to fall in love with them,” says Killian. “We create experiences that motivate people to want to protect the delicate balance of our marine habitats for generations to come.”

Dynamic Hiking

Former professional alpine skier Tina Vindum discovered her true passion when she hit a plateau with indoor training. Feeling bored with her usual routine, she decided to take her workouts outdoors and explore the Sierra Nevada terrain. “The natural environment challenged my body in new ways and re-engaged my mind,” she recalls. “I quickly saw improvements in performance, along with unexpected benefits like greater focus, calm and a renewed sense of joy.”

Inspired by her experience, Vindum founded

The Outdoor Fitness Institute, a science-based approach to exercise that leverages the natural environment. She uses elements like hills, trails, grass, trees, rocks, benches and open space to create more dynamic, functional movement. “Nature becomes your gym, and your body responds in ways machines simply can’t replicate,” she explains. “For most people, it can be as simple as walking or hiking on uneven ground, adding hill intervals or incorporating strength exercises like squats, lunges or push-ups in a park.”

Vindum believes that moving in open spaces helps people shift from feeling separate from nature to feeling part of it. “Nature brings me a sense of calm, clarity and perspective,” she says. “It reconnects me to something deeper—a feeling of freedom, joy and aliveness that goes beyond fitness. It’s also how I connect with others.”

A 2024 study published by Frontiers in Aging Neuroscience backs up Vindum’s assertions, finding a significant uptick in prefrontal cortical activation with increasing terrain unevenness during walking. The positive effects of sunlight on mood and mental health have also been researched and confirmed by numerous studies.

Wild Wanderings

Since 1976, Lanny Kaufer has been a firsthand witness to the rejuvenating power of outdoor hikes and finding hidden gems in nature. His Herb Walks in Southern California invite participants to get active while learning about the healing world of edible and medicinal plants. A typical excursion can last two to three hours of easy walking that is accessible for most people.

“After acknowledging the local Indigenous people of whatever location we’re in and thanking the plants, we explore the trailside vegetation as we walk, stopping from time to time to point out what’s catching my attention, sharing stories about the plants and animals, responding to participants’ curiosity, discussing sustainable foraging and learning to identify helpful plants,” he explains.

The author of Medicinal Herbs of California: A Field Guide to Common Healing Plants says that his journey began with a spiritual awakening in the mountains of the Los Padres National Forest outside his home in Ojai. “I felt the plants speak to me,” Kaufer remembers, and that is when he felt called to help protect not only plants but also the rest of nature for future generations.

Over time, he realized that people need to be inspired to protect nature, mostly by understanding why it matters. At nearly 80 years old, his passion is still as strong as it was in the 1970s. “Whether it’s a plant that can wash your hair, a seed that plants itself or a leaf that creates its own sunscreen, I am helping people find that value,” he says.

Seasonal Stewardship

Volunteering outdoors is a rewarding way to broaden our horizons. Whether we are helping with trail maintenance at a nature sanctuary or organizing campground activities, our efforts can make a positive impact. For five years, Stacy Turner has volunteered at the Winthrop National Fish Hatchery, in Washington state, greeting visitors, conducting hatchery tours and supporting events and

Images of Sergey Domashenko/CanvaPro

field trips. Her enthusiasm for the hatchery’s mission is joyful and infectious, inspiring others to join the cause.

“I wanted people to not just look at fish but also learn about the hatchery and all that they do to bring back the success of fish that are native to our area,” she explains, adding that visitors of all ages have expressed interest in pursuing a similar path of stewardship. “In a world that is plugged into the internet, it is always hard to remember that you can get way more out of life by stepping outside and exploring what is in your own backyard, and you are never too old to enjoy life.”

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

Summer in Every Bite

Vibrant, Versatile Salads

by Maya Whitman

Whether we picnic in the park, meet friends for a hike or attend a community event, staying hydrated is crucial while enjoying the outdoors. Besides refilling water bottles, creating a vibrant, hydrating salad—like sweet melon, fiery radishes and arugula with a basil-lime vinaigrette—is a delightful way to enjoy the summer. Seasonal ingredients such as refreshing cucumbers, heirloom tomatoes, leafy greens and blushing fruits have a high-water content, along with vitamins, minerals and antioxidants that boost energy and overall well-being.

Beyond the usual lettuce bowl, summer salads can combine locally sourced produce, whole grains, healthy fats and fresh herbs to satisfy any palate. Versatile and delicious, they travel well and elevate backyard dining. Adding the final pop, a flavorful dressing pulls it all together.

Great Foundations

Sourcing ingredients from our own backyards, local farmers or a community-supported garden offers a world of choices. “Most produce at farmers markets has been picked or harvested at the peak of ripeness within the last 24 to 48 hours. The initial flavor and juiciness are robust and different from produce that is picked and shipped,” says Jane Maxwell, former executive director of the Illinois Farmers Market Association, in Naperville, Illinois. She emphasizes that farmers provide diversity rarely seen on supermarket shelves. “Instead of a few types of tomatoes, you may find a vendor with six to 10 different varieties of tomatoes, each with a unique flavor and purpose. The flavor of a yellow citrine tomato is very different from a Cherokee purple, and with the variety of flavors, you also get a wide range of micronutrients.”

Maxwell recommends shopping according to personal needs and relying on the senses. “Are you using it today, or do you want it to last the week? Fresh produce will have a sweet aroma. Look for bright colors and items without bruising or shriveling,” she advises. “Don’t be put off by unusually shaped produce. It still has all the amazing qualities you are looking for.”

Sometimes the best salad fixings can be found right in our own neighborhood. Hidden gems include honor-system produce setups at the end of driveways and passionate backyard gardeners that share their surplus.

Bountiful Pairings

Nutritious combos can be artful or simple with an element of spontaneity, depending on what is available. Uncommon additions like sweet, ruby-fleshed plums; crisp, thinly sliced, raw fennel; spicy-sweet, shredded, raw turnips; or pitted black cherries can make mellow produce like Boston lettuce sing.

Cynthia Sass, a registered dietitian and plant-based nutritionist in Los Angeles, offers high-performance nutritional advice to celebrities and professional sports figures. In her practice, satisfying the taste buds is just as important as optimizing nourishment. Her favorite side salads are sliced cucumbers and cherry tomatoes marinated in lemon

vinaigrette and basil, as well as shredded carrot salad with pineapple, fresh ginger and raisins. For a hearty dinner salad, Sass combines greens, lean or plant-based protein and a complex carb like cooked and chilled quinoa, sweet potato or wild rice. She also likes combining warm and cold elements, beginning with a base of crisp lettuce and adding tempeh, veggie kabobs or skewered baby potatoes fresh from the grill.

“Healthy salads are the most delicious and rewarding. Food is medicine,” says Devon Quinn, the executive chef and co-owner of Eden, a contemporary restaurant in Chicago. He likes to incorporate “legumes of any kind and in any form” in his salads, valuing their added high protein and fiber content. For an innovative texture, he suggests, “cooking beans or lentils, patting them dry and then pan-frying them in olive oil until crispy. When bubbles mostly subside, remove them from the oil and wick away excess fat by laying them out on a paper towel, then season them with kosher salt while hot.”

Delectable Dressings

Healthy sources of fat like avocado and olive oil in zesty dressings can enhance the absorption of carotenoids and other nutrients found in plants, and Sass notes that vinegar can support blood sugar regulation. For creamy dressings, she opts for a base of tahini, a paste made from ground sesame seeds, with fresh herbs and lemon.

Quinn brings out nuances in fruit salads with bright citrus dressings and the addition of piquant herbs like lovage and anise hyssop. For green salads, he adds diced shallots to a vinaigrette made the day before to allow for “pickling” overnight. For a gourmet cheese-like effect without the use of cheese, Quinn pulses in “toasted black walnuts to vinaigrettes with the use of high-quality olive oil.”

Maya Whitman is a frequent writer for Natural Awakenings.

HEARTY DINNER SALAD WITH CREAMY SALSA VERDE DRESSING

YIELD: 2 SERVINGS

1 large head of Boston lettuce or 2 small heads of red oakleaf lettuce, chopped

2 generous handfuls of arugula, chopped

1 large ripe avocado, evenly sliced

2 hard-boiled eggs, halved

1 large handful dark raisins

½ cup blue cheese, crumbled

1-1½ cups cooked white quinoa, chilled

DRESSING

2 Tbsp vegan mayonnaise

3 Tbsp unflavored, unsweetened plant-based yogurt

4 Tbsp jarred salsa verde

2 tsp maple syrup

Cook the quinoa according to box instructions and chill for a few hours before making salad.

For the dressing, combine the mayonnaise, yogurt, salsa verde and maple syrup in a bowl and stir well. Chill in the refrigerator until serving.

Ronnachai Palas/shutterstock

On two separate plates, add an even amount of lettuce and then layer one handful of arugula per plate. Add the avocado slices and egg around the edges of each plate. Sprinkle dark raisins and blue cheese on top, and drizzle a generous amount of dressing over each plate. Finish by adding half a cup or more of chilled quinoa in the middle of each salad. Serve immediately.

Recipe courtesy of Marlaina Donato.

SUMMER BOUNTY GARDEN TOSS WITH JALAPEÑO-LIME DRESSING

YIELD: 6 TO 8 SERVINGS

1 large head of Romaine lettuce, washed and chopped

1 large yellow bell pepper, thinly sliced

1 large red bell pepper, thinly sliced

1 small red or sweet onion, chopped or sliced as thin rings

1 small to medium zucchini or yellow squash, shredded

1 handful fresh mint, chopped

1 handful fresh basil, chopped

2 cups heirloom tomatoes, quartered

DRESSING

½ cup extra virgin olive oil

Juice of 8 limes

1 Tbsp balsamic vinegar

3 Tbsp maple syrup

1 small jalapeño pepper, minced or finely chopped (remove ribs and seeds if less heat is preferred)

¼ tsp applewood smoked salt

In a large serving bowl, toss together the lettuce, red and yellow bell peppers, onion, and zucchini or yellow squash. Sprinkle chopped mint and basil evenly on top and add the heirloom tomatoes. Place the salad in the refrigerator to chill for half an hour to 1 hour before serving.

For the dressing, add olive oil, lime juice, balsamic vinegar, maple syrup, jalapeño pepper and applewood smoked salt in a medium size bowl and whisk until well-blended. Spoon the dressing over individual salad servings.

Recipe courtesy of Marlaina Donato.

COLD HONEYDEW-BLUEBERRY SALAD WITH MEYER LEMON HONEY DRIZZLE

YIELD: 6 TO 8 SERVINGS

1 large honeydew melon (ripe and fragrant)

2 pints fresh blueberries

1 large Meyer lemon, juiced

1 Tbsp local honey

1 small handful fresh herbs (preferably pineapple sage or spearmint), chopped

1 pinch fleur de sel salt

Scoop out the melon with a melon baller and gently mix in all the other ingredients in a large bowl. Chill in the refrigerator for 2 to 3 hours before serving. For an extra frosty effect, place the already-chilled melon salad in the freezer for ½ hour before serving. Serve in a decorative, colorful bowl with a few fresh herbs sprinkled on top.

Recipe courtesy of Marlaina Donato.

Pickleball Prowess

Getting in Shape for the Court

by Zak Logan

Pickleball is quickly becoming one of the fastest-growing outdoor sports in the United States, with an estimated 19.8 to 24.3 million Americans playing on neighborhood courts, parks and recreation centers. Its fast pace, social atmosphere and small court make it easy to learn and enjoy, but the game’s sudden movements, rapid direction changes and repetitive swings can challenge muscles and joints.

Each year, 90 percent of the estimated 66,000 to 100,000 pickleball-related injuries occur in players aged 50 and older. “This is a wonderful sport for social connection, cardiovascular endurance and health. The game is great to

play, but only when the body is warmed up and strong,” says New York City-based fitness trainer Rachel Nicks.

Simple strength exercises and a regular warmup routine can reduce the risk of sudden falls, back pain and tendonitis of the wrist and elbow. Targeting certain muscle groups, especially those governing grip strength, core stability and balance, is essential.

Pickleball Prep

Physical therapist Leo Talaganis, at Impact Physical Therapy, in Chicago, notes common injuries that cause painful inflammation of

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the tendons include lateral epicondylitis affecting the elbow and Achilles tendonitis causing ankle pain. “This comes from players who may not move a lot during the week, but overexert themselves during gameplay,” Talaganis observes. He stresses the importance of maintaining fitness off the court and between games by incorporating rowing movements, wrist circles and side-lying shoulder external rotations using one- or two-pound weights. Standing exercises like sidestepping with a resistance exercise band around the ankles are also beneficial.

Talaganis’ warm-up includes light cardio such as walking, then jogging around the court, a few side-to-side shuffles while in a low stance and trunk rotations (gently twisting from side to side) with the paddle in hand. Heel raises and lunges help to warm up the ankles, while arm circles and wrist stretches reinforce the upper body. Form is crucial. “Be sure to keep the wrist in a neutral position to avoid straining muscles in the forearm and elbow,” he advises.

Nicks encourages players to invest five to 10 minutes warming up and avoid the temptation of playing several days a week without proper rest and recovery time. Building pelvic floor strength and mixing things up strengthen more than one muscle group. “I believe cross-training is important and suggest rest days, yoga, breath work, foam rolling and low-impact strength training two to three times a week to prevent stiffness and improve mobility.”

Helpful Essentials

To protect the knees, chiropractic physician Brant Hulsebus, in Rockford, Illinois, emphasizes the importance of alignment, highlighting the lumbar (lower) spine, hip flexor muscles and the piriformis, a muscle in the gluteal region that stabilizes the hip joint. He recommends the yoga “pigeon pose” and a basic piriformis stretch of lying on the back and “moving the shoulder toward the opposite knee and vice-versa.”

Hulsebus also champions the “bird dog” exercise for core stability, as well as stronger hips, ankles and spine. Start in a tabletop position with hands and knees on the floor. Then, extend the right arm forward and the left leg backward while keeping the spine neutral. Hold for 10 seconds. Repeat eight to 12 times for each side.

The American Association of Retired Persons recommends an exercise in the pool to strengthen shoulders and arms. With bent knees, pretend to swim, moving arms in a forward motion, then change direction to mimic a backstroke. For injury prevention, Mayo Clinic cautions against backpedaling and recommends getting used to standing in a “ready position” with bent knees and a wide stance.

Nicks recommends a standing, mini-band exercise for activating and strengthening the gluteal muscles. Place the exercise band just above the knees and stand with feet slightly wider than shoulder-width apart. Gently squat until the thighs are parallel to the floor, and pulse up and down a few inches while pressing knees outward against the band for 15 to 20 repetitions.

To avoid injuries on the pickleball court, rest is just as important as strengthening exercises. According to Nicks, “Recovery should not be viewed as doing nothing or doing less. Recovery is the best way to stay healthy, strong and continue playing the sport.”

Talaganis notes that adding recovery time should always include a cooldown of low-intensity walking and stretching after pickleball games. For older players, he advises avoiding injury by not chasing the ball and limiting the effort to no more than two or three steps.

Zak Logan is a freelance writer dedicated to natural health and getting back to basics.

Rhythm and Renewal

The Transformative Power of Group Drumming

by Hannah Tytus

Across cultures and throughout history, rhythm has been used to support healing, celebration and connection. From traditional ceremonies to modern wellness gatherings, drumming communities create a space where people can share rhythm together, often without the need for extensive musical training or performance. Participants simply follow the beat, listen and contribute their own sound, creating a collective experience that can feel both grounding and energizing.

Spiritual Renewal

“Drumming is not just something I play—it is a call to the strength of my ancestors,” says Francis Agyakwa, an educator and social worker reflecting on his Ghanaian heritage.

“When we play the drum, we are giving back our tears, our toils and our stress to Mother Earth.”

For him, the West African djembe—played with bare hands—offers a way to process emotion and transform tension. He leads group drumming sessions to help build resilience through self-expression, and in 2022, he presented a TEDx talk on how this traditional practice can help heal trauma.

When mentoring youth, Agyakwa has seen firsthand the benefits of drumming as a discipline and an intervention. “Their minds stop wandering,” he explains. “They are finally present. For that moment, all they have to do is sit, focus and experience the drum.”

photoplotnikov/AdobeStock

Unity and Empowerment

Kristen Arant is a performing artist, songwriter and educator in the Washington, D.C., area. Affectionately known as “The Drumlady”, she leads the Bele Bele Rhythm Collective, a diverse, intergenerational group of women and non-binary folks that celebrate unity and spread the joy and power of West African drumming.

“Drumming together in a group creates a bridge between people that is stronger than the pull of their differences,” says Arant. “People become entrained. Entrainment is the process where two interacting, oscillating systems synchronize to the same rhythm. Our heartbeats and brainwaves become synchronized when we drum together.”

Arant founded and ran the Young Women’s Drumming Empowerment Project from 2005 to 2015 to help teenage girls use drumming as a tool for building self-esteem, personal growth and healing. As the young women learned to play the djembe, they were able to release buried emotion, amplify their voices and express their most authentic selves through rhythm.

“When you sit down in a drumming circle, you’re harnessing the power of ancient technology, and the healing process begins as soon as you put your hands on a drum and begin to play,” Arant explains, adding that playing with bare hands allows the player to channel and express feelings of love, freedom and empowerment.

Addiction Recovery and Brain Health

Daniel Dickerson, an associate research psychiatrist at the University of California, Los Angeles, Integrated Substance Use and Addiction Programs, studies the effectiveness of Native American drumming as a treatment for substance use disorders. “Drumming has been a core aspect of the identity of Native Americans,” he says. “It is a very sacred, spiritual practice that is culturally and community-rooted. With cultural-based interventions, we believe there is an opportunity to heal from historical trauma and to restore the balance.”

A 2021 clinical trial of Drum-Assisted Recovery Therapy for Native Americans, developed by Dickerson, showed that drumming reduced drug and alcohol use, decreased cognitive impairment and lowered physical ailment complains among American Indian/Alaska Native participants. “Substance use is a disease of isolation,” he explains. “With drumming, you get plucked out of your own self and your isolated state, and you are thrown into a supportive Native American community.”

Dickerson also points out that earlier research has shown that “drumming helps to enhance healthy brainwave activity, very similar to what you would see in meditation.” With this increased connectivity between different brain regions, “you have a better ability to handle your feelings and make better decisions.” Nevertheless, healing and recovery require longterm commitments. “You need consistency to sustain any healthy practice,” he observes.

Skills and Practice

“There is so much more to drumming than just sitting there and banging on the head of the djembe. There is a structure to it, such as making different shapes with your hands and bouncing them off a surface in different ways,” says Agyakwa, adding that once students learn the basic techniques, they can flow into creative expressions with more ease.

“Each person brings a unique sound to the ensemble,” he remarks. “When we sit in a circle, there’s no hierarchy—only connection. You are going to get out of it as much as you give. Always remember to honor the people that brought this incredible ritual to you. The energy, the joy, the connection—we generate that together.”

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

Andreas Matejcek/Shutterstock/edited

Sustainable Water Features

Bringing Home Gardens to Life

by Maya Whitman

Home gardens provide a peaceful retreat in a noisy world, and water features can transform any outdoor space into an eco-friendly sanctuary. A tranquil pond, recirculating solar fountain, charming birdbath or waterfall made from recycled material can create a haven for pollinators, birds and amphibians. These aesthetically pleasing features also serve as natural coolants and air purifiers. When excess water droplets in the air release negative ions, they capture dust, allergens and pollutants as they evaporate.

“A water feature doesn’t have to be large to make an impact. In a small backyard, a wall fountain, solar fountain or simple tiered fountain can add soothing sound without taking up much space, especially when placed near a patio, path or seating area,” says Kristin Broadwell, owner of Fountains USA, in Raleigh, North Carolina.

Enhancing an urban, suburban or rural backyard with a water feature can be a luxurious endeavor or a budget-friendly project. Having an informed plan in advance can prevent unforeseen complications.

Barry/shutterstock

Bonnie Taylor

Eco-Friendly Fountains and Birdbaths

Choosing a recirculating fountain with a closed-loop system not only provides the soothing ambiance of flowing water, but, when properly maintained, can be an effective solution for water conservation. Broadwell explains, “Eco-friendly fountains save water by reusing it in a loop and using smaller, more efficient pumps. Solar fountains are popular, too, because they can help save energy and lower power use. They are also easy to place in sunny spots and work well for small gardens and patios.”

She also recommends fountains that use collected rainwater to alleviate the burden on local water systems and prevent stormwater runoff. Other sustainable and low-maintenance options are fountains made out of bamboo fashioned after traditional Japanese designs, as well as ceramic pot fountains crafted from carbon-free clay, which emit a distinctive and pleasing sound while adding artistic appeal.

A birdbath can serve as a captivating focal point and provide our feathered friends with clean water for drinking and bathing during hot weather. Broadwell suggests using a shallow bath, ensuring the water depth does not exceed two inches, and incorporating a few flat rocks to provide safe landing spots for birds and bees. She also recommends placing it in a location where birds can be aware of potential threats while still having nearby shrubs or small trees for cover. A spot that offers both sun and shade is ideal, and frequent water changes are essential to maintain cleanliness.

To create a mesmerizing evening vibe, submersible lights can illuminate a fountain or birdbath with a magical glow. Broadwell suggests adding soft solar lights along a pathway leading to a fountain or strategically placing accent lights around the base of a tree. Incorporating natural elements can enhance the ambiance further. Live plants can make a fountain appear like a natural, integral part of the garden rather than a standalone object.

Broadwell emphasizes the importance of selecting materials judiciously, acknowledging concrete and terra-cotta for their strength, and rough surfaces that provide secure grip for birds. Metal is also a good choice due to its low-maintenance longevity.

Pond Strategies

A pond can be a stunning addition to a backyard, elevating its beauty and fostering a healthy ecosystem through natural filtration. “When we create beauty in our outdoor spaces, we are also making great contributions to the environment,” says Ed Buck, president of the Midwest Pond and Koi Society, in Lisle, Illinois. Healthy ponds rely on a balance of beneficial bacteria, plants and aquatic life to keep the ecosystem thriving. “‘Good’ bacteria consume the ‘bad’ bacteria, and by stocking fish, frogs and plants in our ponds, we create an ecosystem that provides for itself,” he explains.

Buck recommends exploring options that satisfy both functional and aesthetic outcomes. Illustrating the needed thinking process, he says, “Do you want a water garden, fishpond or both? What size? How deep? Ground ponds should be a minimum of three to three-and-a-half feet deep, and it is best to have depth from the edges to deter fish-eating predators.” If plans include digging a pond or having one installed, Buck suggests planning it “a little bigger than you imagine, so you’re not wishing it was bigger when the project is completed. Start small if you’re on a budget.”

Aquatic and semi-aquatic plants such as arrowhead, pickerelweed, water lily and lotus offer a wide range of possibilities for adding exotic beauty. “There are many different colors and varieties of each that are both hardy and tropical,” says Buck, adding that algae is a natural occurrence that undergoes cycles and can be managed through natural means. For mosquito concerns, the insects are “generally not an issue because water is always moving, and fish naturally consume the larvae.”

Maya Whitman is a frequent writer for Natural Awakenings.

Angela Royle/shutterstock

Journeys That Change Us

A Conversation With Anthony Profeta

by Sandra Yeyati

Renowned meditation teacher and sound-therapy expert Anthony Profeta leads transformative retreats in spiritual destinations worldwide such as India, Greece, Italy, Bali, Thailand and Nepal. Over the past 26 years, he has dedicated his life to studying Eastern and Western contemplative traditions under the mentorship of esteemed teachers, including Sharon Salzberg, Jack Kornfield, Lama Zopa Rinpoche and the Dalai Lama.

Profeta developed an interest in sound healing during his time in an Indian monastery where Tibetan monks used Himalayan singing bowls in meditation. He conducts transcendent sound baths in sold-out venues across the U.S. and provides singing bowl therapy at the Cleveland Clinic and New Horizons of the Treasure Coast & Okeechobee, a mental health and substance abuse recovery agency. In 2025, Profeta earned the award for Best Sound Therapist in the U.S. from Evergreen Awards.

Profeta’s upcoming trips include The Soul of Egypt Tour from September 13 to 24, offering private access to all three chambers of the Great Pyramid; a Sedona retreat from October 29 to November 2, featuring therapeutic hikes among the area’s world-famous red rocks; and a return to

Egypt in 2027 for The Veil of Ra Eclipse from July 28 to August 4, allowing participants to experience six minutes of midday darkness among the temples of ancient Thebes.

Why are your tours unique?

They are all spiritually oriented, though spirituality isn’t required to participate. We visit sacred locations and always include meditation sessions, both in the morning and at the sacred sites. In Italy, my tours feature sound baths. While a local guide often accompanies us, I also provide insights into the spiritual philosophies of the places we explore.

This type of travel is especially powerful when it helps people form a connection to something. We’re not just visiting beautiful locations; we’re immersing ourselves in places imbued with wonderful energy.

In Rishikesh, we visit the Beatles’ ashram, now a museum, which delights fans standing where John Lennon and George Harrison once did. I discuss Transcendental Meditation, which the band members practiced, and we engage in a meditation session there. We might also talk about how their meditation and spirituality influenced their music.

In Bodh Gaya, where Buddha attained enlightenment under the Bodhi Tree, there’s always at least one person moved to tears when they sit under the tree. It changes them. In Egypt, some feel like they’ve had a past life there, and now they’re reconnected with it. These trips often become pilgrimages of connection and awakening.

Because it’s group travel, it becomes a shared experience that creates lasting bonds. Whether we’re watching a sunset in Sedona, walking through sacred sites, sharing meals or riding a bus, we share stories, get to know each other and laugh together. Those moments become emotional anchors that connect people long after the trip ends. Some of the most meaningful journeys are the ones we share.

Courtesy of Anthony Profeta

What makes a place sacred?

That’s a tough question to answer because what people consider sacred is subjective. For some, the awe-inspiring peaks of Mount Shasta are as sacred as a 4,000-year-old temple. The beauty of a place can make it spiritual.

Because Assisi is a UNESCO World Heritage site, it cannot be modernized, so you are transported back to medieval Italy. I lead discussions about the life of St. Francis, including his spiritual ideas and practices. People have told me they can feel a deep connection to St. Francis there, sensing his spirit in the olive groves and streets. It’s as if they’re taking his same footsteps, and it becomes a very spiritual experience.

On the other hand, Varanasi, India, is one of the seven sacred cities to Hindus, where many go to die. In the Hindu tradition, it’s a place where cremations occur along the Ganges River. When I take Westerners to witness this, they can’t believe it’s happening out in the open like that. So, what makes a place sacred is subjective.

What kinds of transformations have you witnessed?

Very often, when I guide a meditation in a pyramid or a beautiful location, people start to cry. Some feel connected to a past life; others share that they have received a crucial message they needed to hear. Couples have walked away transformed by the shared experience and the meditations, promising to continue meditating together at home to support each other’s journeys.

In Sedona, I’ve seen people pushed beyond their comfort zones. Whether we’re walking or hiking, when they reach the top of the mountain and they’re looking out over the valley, they begin to cry and say, “I can’t believe I did this.” This achievement makes them feel stronger, accomplished and capable of breaking through limiting barriers. They return home feeling more courageous and ready to face other challenges bravely.

What words of encouragement do you have for those afraid of joining strangers in a group-travel setting?

We help people step out of their comfort zones. I often tell them that the beautiful surprises that come from the unknown can be incredibly rewarding. Sometimes the strangers we travel with become the people that transform us. Strangers can become friends, and these friends can feel like family.

Sandra Yeyati is national editor of Natural Awakenings.

AUGUST

To forget how to dig the earth and to tend the soil is to forget ourselves.

—Mahatma Gandhi

SEPTEMBER

OCTOBER

Courtesy of Anthony Profeta

Embracing Water’s Magic

by Marlaina Donato

Water can delight us during the summer months and evoke a sense of camaraderie as we gather with loved ones around a lakeside campfire, dive into a refreshing pool or simply observe our feathered companions frolic in a backyard birdbath. In a world where more than 2 million people suffer the hardships of water scarcity according to the United Nations, the warm season presents numerous opportunities to appreciate the privilege of abundant water. Taking a moment to express gratitude for our blessings can elevate even the most mundane experiences, such as inhaling the invigorating scent of salt air or listening to the soothing sound of ice clinking against a glass of lemonade.

Given that we spend nine months of gestation in amniotic fluid, and our bodies are estimated to be 60 percent water, it is not surprising that summer inspires us to revel in this sometimes mesmerizing element. Days of seafoam and sandy footprints, waterfall picnics and playful children running through the sprinkler are not fleeting pleasures, but experiences that create lasting memories.

From the body’s own tears to metaphysical concepts of energy, water has long been associated with human emotion. Large bodies of its

undulating movement—oceans, lakes and bays—mirror moonlight and sunset fire, but anyone that has ever walked a solitary shoreline can attest to its capacity to also reflect our internal landscape.

Indulging in a bath infused with fresh summer herbs or taking a refreshing shower after a demanding day can rejuvenate the spirit. Mindfully pouring water into a pitcher to create sun tea, incorporating edible flowers such as unsprayed pansies into popsicle molds and walking barefoot across rain-soaked grass contribute to the aesthetic beauty of our lives. Educating kids about the importance of water conservation and investing in durable, eco-friendly water bottles are practical ways to reciprocate the invaluable contributions of water to our well-being.

This summer, engage in the practice of self-generated water magic while noticing the emotions these activities inspire. Reserve a special, fancy glass solely for water. Observe the fluid motion of water as a form of meditation. Listen to a recording of ocean surf before sleep, letting the rhythmic “shushing” signal safety and peace.

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

Cool Canines

Holistic Summer Tips To Keep Dogs Happy, Active and Itch-Free

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

As the weather warms up, dogs often find themselves dealing with overheating and seasonal pests, as well as the physical toll of longer walks and increased outdoor activities. Addressing these seasonal challenges proactively can help our furry friends stay comfortable, active and resilient all summer long.

Hydration, Shade and Smart Timing

Dogs generate body heat quickly, and their cooling systems are less efficient than ours. Shifting activity to early morning or evening can significantly reduce thermal stress. Pavement can reach temperatures that damage paw pads even before it feels uncomfortable, so it is a good idea to choose grass or shaded trails whenever possible.

Carrying more water than seems necessary is usually the right call. Water breaks every 15 to 20 minutes on active outings and adding warm broth or gently cooked food to the bowl at home will help keep them hydrated. If a dog is panting heavily after a mild exertion or cannot settle down indoors, it is time to take a break and cool down to prevent further complications.

Parasite Support

Peak flea and tick season calls for a comprehensive, layered approach. Daily combing after outdoor playtime, frequent baths after trail runs, hot-water washing of bedding and consistent vacuuming collectively address the environmental lifecycle that on-pet products alone cannot effectively manage.

A rinse for external use made with two ounces of apple cider vinegar and a gallon of water can also help reduce the overall flea problem when used regularly with other measures. Use a sponge or hands to apply the diluted vinegar to the coat, especially under the tummy and along the inside of the legs where itching and fleas tend to be more noticeable. Avoid the eyes, ears and any open or irritated skin.

If parasitic activity is especially high in a specific area, or local disease cases are increasing, it might be appropriate to use a conventional preventive for a short while. Avoiding tick-borne illness and flea anemia should be the priority. A well-nourished dog with a robust immune system is better equipped to respond to environmental challenges, which is why nutrition and parasite management work together, rather than in isolation.

Movement and Recovery

Certified holistic pet health coach, canine rehabilitation practitioner and canine fitness trainer Jennifer Holmes brings a grounded, practical lens to summer conditioning, working with dogs across a wide range of fitness levels and health histories.

“Summer movement should support the body, rather than overload it,” she says. “I encourage shorter outings in the cooler parts of the day, joint-friendly surfaces like grass or dirt trails and plenty of recovery between adventures.”

Overweight dogs need not be excluded from summer activities. Research published in Veterinary Research Communications shows that even a small amount of weight loss can improve lameness in obese dogs with osteoarthritis, with improvements seen once weight loss reaches 6.1 percent. An overview published by the Canadian Academy of Veterinary Nutrition explains that body fat not only adds extra pressure to joints, but also releases inflammatory compounds like leptin, which can increase inflammation within the joints and throughout the body.

For senior dogs or those with joint concerns, Holmes suggests focusing on small, consistent investments, rather than larger, infrequent efforts. She explains, “A smart summer day may include a short morning walk; a few, gentle strength exercises; rest during the heat; and another easy movement session later. Simple exercises like slow walking, sitting on a hill, backing up, stepping over low objects and weight shifts can support strength, balance and confidence.”

When it comes to hands-on recovery at home, Holmes advises pet parents to start with calm observation. “Run your hands lightly over the body and notice heat, tension, sensitivity or swelling. Then, use slow, gentle strokes over the shoulders, back, hips and legs,” she counsels. “Light massage, gentle muscle compression, slow paw holds and quiet rest can help the nervous system settle.” The key rhythm she describes is simple: “Dogs build strength through movement, and they recover during rest.”

Nutrition as Foundation

Beyond exercise and weight management, Holmes notes that nutrition is also crucial for mobility. Quality protein, healthy fats, hydration and colorful, dog-safe vegetables can all contribute to joint health and movement. Supplements such as omega-3s, green-lipped mussel, collagen, glucosamine chondroitin, turmeric and herbs that support a healthy inflammatory response may also aid in joint comfort and mobility. It is best to use these supplements under the guidance of a veterinarian or certified pet health coach.

For dogs with sensitive digestion or those traveling frequently, a spore-based probiotic

that survives heat can help maintain resilient gut function on the road. Consistent dietary choices impact coat condition, joint resilience, inflammatory tone and a dog’s ability to handle the environmental exposures summer brings. Moisture-rich, gently cooked meals tend to support digestion and hydration more effectively than dry, ultra-processed kibble, particularly during warmer months.

Consistency Is Key

Holistic summer wellness does not require perfection or a complete departure from conventional tools. It is built upon small, repeatable habits: keeping the bowl moisture-rich and nutritionally sound; moving with intention and allowing appropriate recovery time; layering parasitic protection proportionately; and knowing a dog’s baseline well enough to notice early changes. As Holmes puts it, “Activity today should support tomorrow’s movement.” Done consistently, these daily choices help protect comfort now, while supporting resilience and mobility in the future.

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