Natural Awakenings Lehigh Valley PA & Far West NJ- August 2026

Building Healthy Foundations

An ashram is a spiritual school, situated in a quiet and peaceful space, denoting a locus of activity centering on Yoga study and instruction.

The Kula Kamala Foundation Ashram offers:

Online Spiritual Studies

Kirtan, Homa & Puja

Food4All Cafe.teria

Yoga Teacher Training

For more information & to register for classes, programs & retreats visit www.kulakamalafoundation.org or use the QR code

Through the American Association of Nutritional Consultants (AANC) Doctor of Naturopathy and Clinical Nutritionist Dr. Derek Rodger (ND) prepares students to pass the Certified Nutritional Consultants Exam. Once qualified you are entitled to use the designation CNC after your name and practice as a Nutritionist. Certified Nutritional Consultants (CNC) can work in hospitals, clinics, private practice settings alongside acupuncturists, mental health professionals, physical therapists, doctors and chiropractors, as well as a consultant in schools, businesses, health food stores, spas and health clubs.

Today's economists have determined that the natural health field is the fastest growing industry in the U.S. today. It goes without saying that people are getting more concerned about their personal health and their families health. Just take a look at this picture below and ask yourself, what type of life are you planning for yourself.

The course includes 11 modules and the classes meet on a Sunday morning 9-1 pm. The course fee is $1950 and can be paid over 6 months at $325.

GREATER LEHIGH VALLEY AND

FAR WEST NJ EDITION

Publisher Dr. D Rodger (ND)

E ditors Dr. D Rodger (ND)

Design & Production Patrick Floresca

Sales & Marketing Dr. D Rodger (ND)

CONTACT US

P.O. Box 81

Three Bridges, NJ 08887

Phone: 610-421-4443

Fax: 908-806-4046

DrRodgerND@HealthyLehighValley.com HealthyLehighValley.com

NATIONAL TEAM

CEO Kimberly B. Whittle

COO Michael Bevilacqua

CMO Vee Banionis

Sr. VP Operations Brian Stenzler, DC

National Editor Sandra Yeyati

Editor Brooke Goode

Copy Editor Melanie Rankin

Print Production Specialist Kevin Rankin

Design Director Agnes Mazeikaite Production Flip180

CONTACT US

Natural Awakenings Publishing Corporation 350 Main Street, Suite 9B Bedminster, NJ 07921

Phone: 239-206-2000

NaturalAwakenings@KnoWEwell.com

Cover image

Adobe Stock #15785362

Two little friends picking flowers in a field by Picture Partners

© 2026 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. 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.

Natural Awakenings is printed on partially recycled and fully recyclable newsprint with black soy ink.

One Tiny Mineral. Six Powerful Health Benefits.

Copper is an essential trace mineral required for hundreds of enzymatic reactions throughout the body. Although only needed in small amounts, it plays a vital role in cardiovascular health, energy production, antioxidant protection, connective tissue and healthy skin. Sovereign Copper provides bio-active copper in a convenient liquid form to help support these important functions.

1. Why We Need It—and Why Diet May Not Always Be Enough

Copper is found in foods such as shellfish, nuts, seeds, whole grains and organ meats. However, many people do not regularly consume these foods, and factors such as restrictive diets, digestive issues or poor absorption may reduce copper intake. Since the body cannot produce copper, obtaining adequate amounts through diet or supplementation is essential.

2. Supports Healthy Cardiovascular Function

Copper helps maintain healthy blood vessels by supporting the formation of collagen and elastin—the proteins responsible for strength and flexibility in connective tissue. It also assists with iron metabolism and healthy red blood cell production, both of which contribute to efficient oxygen delivery and normal cardiovascular function.

3. Improves Energy and Metabolism

Copper is essential for the body's natural energy-producing processes. It supports enzymes within the mitochondria that convert food into usable cellular energy (ATP). Rather than acting as a stimulant, Sovereign Copper helps provide a mineral your body requires for healthy energy production and normal metabolism.

4. Free Radical Scavenger Activity

Copper is a key component of superoxide dismutase (SOD), one of the body's most important antioxidant enzymes. SOD helps neutralize free radicals generated through normal metabolism and environmental exposure, supporting the body's natural defenses against oxidative stress.

5. Joint & Bone Health

Strong bones and flexible joints depend on healthy connective tissue. Copper supports collagen formation and the enzyme lysyl oxidase, which strengthens collagen and elastin throughout the body. This helps support healthy cartilage, ligaments, tendons and bone structure.

6. Healthy Hair, Skin & Nails

Copper contributes to healthy-looking hair, skin and nails by supporting collagen production and the formation of melanin, the natural pigment responsible for hair and skin color. Healthy copper levels also help maintain the strength and integrity of connective tissue throughout the body.

Bottom Line: While required only in trace amounts, copper plays a remarkable role in overall health. Sovereign Copper provides a convenient way to help support cardiovascular wellness, energy production, antioxidant protection, healthy joints, strong bones, and vibrant hair, skin and nails as part of a balanced, healthy lifestyle.

This product is intended to support normal body structure and function. It is not intended to diagnose, treat, cure or prevent any disease. For more information about Sovereign Copper or to purchase this premium bio-active copper supplement, contact Dr. Rodger at Dr.RodgerND@gmail.com

Dr. D Rodger ND, MBA

Not feeling like yourself anymore?

Dr. Lorraine Maita, the Hormone Harmonizer and Detoxifier, can help you have boundless energy, stable moods, a lean body, sharp, clear mind and balance your hormones so you can feel like yourself again and even better.

If you need support in getting your life back, apply for a free clarity call to see if we are the right fit at https://you.feelgoodagaincourses.com/ foundations-program.

The Feel Good Again Institute (formerly HowToLiveYounger.com)

“I

Recharge and Reconnect at Inner Peace Holistic Expo

The Inner Peace Holistic Expo returns to the Morgantown Event Center from 10 a.m. to 5 p.m. on August 22 and 10 a.m. to 4 p.m. on August 23, offering a weekend of wellness, personal growth and meaningful connection.

Centered on the theme End of Summer Reset, the event encourages attendees to pause, recharge and prepare for the changing season through a variety of holistic experiences.

More than 80 exhibitors will showcase holistic health services, organic products, crystals, wellness resources and handcrafted goods. Attendees can explore intuitive readings, energy-based modalities and body-centered healing practices while meeting local practitioners and artisans from across the region. Free lectures and workshops throughout the weekend will cover natural wellness, spirituality and personal development. A paid psychic gallery with psychic medium Alicia Anne of Heaven Talks LLC will take place at 1 p.m. Saturday, followed by a paid Money, Love, Joy group hypnosis session with Brenda Rhodes, CHI, at 1 p.m. Sunday. Tickets for these special offerings can be pre-purchased online.

An indoor 32-foot labyrinth will provide a peaceful setting for walking meditation, while an aura camera experience, yoga classes, door prizes and Peace Packets for the first 150 guests each day add to the festivities.

Admission is $10 per day or $15 for a weekend pass. Veterans and children younger than 12 are admitted free. Location: 6180 Morgantown Rd., Morgantown. For more nformation or to purchase tickets, visit InnerPeaceHolisticExpo.com.

Meet Five Hay House Authors at New Visions Holistic Expo

The 24th annual New Visions Holistic Expo will take place on August 8 and 9 at the York Expo Center in historic York, Pennsylvania. Centered around the theme Connection Is Medicine, the expo is one of the Mid-Atlantic’s longest-running holistic wellness gatherings, bringing together nationally recognized authors, speakers, holistic practitioners, intuitive readers, wellness educators, artisans and nearly 100 exhibitors for a weekend focused on personal growth, healing, conscious living and community.

Featured Hay House authors include Susan Grau, internationally recognized evidential medium and author of Infinite Life, Infinite Lessons; Stefanie Caponi, bestselling author of Guided Tarot and Tarot for Manifestation; Dr. Deborah Threadgill Egerton, TEDx

Community

Acupuncture Affordable Wellness for Everyone

Experience the healing benefits of acupuncture in a comfortable community setting. Community acupuncture offers the same effective treatment as private sessions at a fraction of the cost, making natural healthcare accessible to everyone. Treatments are provided in a peaceful, shared space where you can relax in comfortable reclining chairs as a licensed acupuncturist addresses concerns such as stress, anxiety, chronic pain, headaches, insomnia, allergies, and overall wellness.

Community acupuncture with preset acupuncture point prescriptions allows reduced pricing, ensuring you can receive regular care without financial strain. Whether you're seeking relief from persistent discomfort, recovering from an injury, or simply looking to improve your health and balance, community acupuncture provides a supportive, calming environment to help you feel your best.

Take time for yourself and discover why so many people choose acupuncture as part of their wellness routine. Join "Muscles Like Butter" community healing and experience compassionate care that fits your budget. Scheduling is preferred, but walk-ins are welcome. Health is not a destination but a direction; I invite you to take the first step. The July and August schedule is Tuesday 5-8pm and Sunday 9am-12pm.

For more information, including current point prescriptions, please visit MusclesLikeButter.com/community-acupuncture. David Aselin L.Ac, LMT. 716-846 3045, David@MusclesLikeButter.com. MusclesLikeButter.com. See ad, page 29.

speaker, internationally respected psychotherapist and bestselling author of Enneagram Made Easy; Helen Ye Plehn, creator of The Aura Color Wheel and internationally recognized aura expert; and Christine Olivia Hernandez, Mayan spiritual guide and author of Remember Your Roots.

Admission is $10 for one day and $13 for two days; children 12 and under are free. An all-access pass is $125 and includes early admission, premium workshops, speaker recordings and exclusive experiences. Advance reservations for all-access passes are recommended. Location: 334 Carlisle Ave., York, PA. For more information or to purchase tickets, visit NewVisionsHolisticExpo.com. See ad, page 14.

Peace Festival

Greenshire Institute will hold a Peace Festival on September 13, 1-6pm. Focusing on promoting peace within Self, Family, Community, All Humankind: Activities include Vendors, Peace Pole Ceremony, Gongs, Labyrinth, Give-Away, Raffle, Potluck, Massage, Presentations, Surprises!

The re-dedication of Greenshire’s Peace Pole, erected in 2006, is central to this gathering. On the Peace Pole are inscribed seven different languages reading: "May peace prevail on earth." The 4 PM Peace Ceremony will be followed by a Gong Sound Bath that brings the day’s festivities to a close.

Greenshire’s Space for Peace was founded in 2006: Dedicated to helping people explore new horizons as they revitalize the quality of their life: body, mind, spirit. Their team of professionals provides services to help individuals reach their goals, such as Spiritual Studies, Life’s Transitions, Yoga, Reiki, Community Gatherings. Healing sessions include Massage, Reiki, Craniosacral, Intuitive Shamanic, Coaching.

Greenshire’s grounds are always open to the public. The Angel of Peace statue invites you to visit their seven-acre sanctuary. A Stone Circle has been constructed to acknowledge summer and winter solstices, spring and fall equinoxes. The Peace Garden brings focus to the Peace Pole. Deep in the silent woods is Greenshire’s Stone Amphitheater. The lower campus includes vegetable and flower gardens.

Since Greenshire’s parking lot is small, parking is at Woodlands, 5724 Clymer Road. A shuttle will take you to/from Greenshire. Entrance: $20/individual. $30/family. Vendors/Healers: $40/space. Presenters: Free. Reservations: info@GreenshireInstitute.org.

3620 Sterner Mill Road, Quakertown. See ad, page 27.

Native Immunite Boosting Berries You Can Grow Yourself

by Bear Creek Organics

We all know the importance of having a strong immune system. Rest and exercise, balanced nutrition and hydration are more important than ever. Two shrubs that may provide helpful nutrients and immune boosting properties are elderberry and Aronia berry. Both are easy to grow here in the Poconos and Lehigh Valley. While aronia and cooked elderberries are generally considered safe, please consult a medical professional to see if these herbs would benefit your particular health issues.

Elderberry History and Uses: Hippocrates, the fifth century BC classical Greek physician known as the Father of Medicine, called the elder plant his “medicine chest.” Elderflowers are edible and are rich in flavinols. They can be steeped in freshly boiled water to make a tea. The berries are rich in vitamin C, antioxidants and dietary fiber. The cooked berries release a rich, tart juice that when blended with honey makes a delicious syrup.

Herbalists use elderberry to strengthen the immune system to help us avoid catching colds or flu or to shorten the duration of symptoms. A spoonful of syrup can be taken daily as a nutritional supplement.

Elderberry has become very popular over the past several years. Have you noticed that they are now adding elderberry to cough syrups and supplements?

Grow your own Elderberries: Keeping up with the increased demand has put a strain on the supply of dried elderberries and the price has risen accordingly. But why purchase elderberries when you can grow your own.

Bear Creek Organics can supply you with Elderberry varieties that flourish here in the Poconos and the Lehigh Valley. They grow and sell many of the leading cultivars

of American Elderberry. You’ll want to buy at least two varieties for healthy cross pollination. Once you have a plant established you can propagate additional plants by pruning small branches and rooting the cuttings, multiplying your investment.

Aronia Berries (see picture): Aronia bushes are beautiful native shrubs that are easy to grow in the northeast growing roughly 5 feet in height and width. They have many benefits to wildlife as well as people. They produce clusters of white flowers that the native bees love in early summer and their foliage is a nice reddish orange in the Fall.

What’s best is that they produce large amounts of berries that are extremely high in antioxidants, vitamins and minerals, and other health promoting compounds. Studies have shown that Aronia berries have many health benefits such as reducing risk of cancer, anti-diabetic effects; and promotion of heart, artery, blood vessel health, organ health and more! Many people have been making a combo syrup with aroniaberries and elderberries.

Contact Bear Creek Organics: Visit BearCreekOrganics.com and fill out the contact us form. Follow project activity via faceook.com/ bearcreekorganics. You can also call 570-5820615 to speak with Richie Mitchell, Owner of Bear Creek Organics. See ad, page 25.

Schedule a Nutritional Consultation to Redefine Your Health Goals

Board Certified Naturopathic Doctor

Nutrition plays a critical role in overall health, yet many individuals remain unsure about what their bodies truly need. Advice from social media, magazines, and popular diets often leads to confusion rather than clear direction. Many people follow trends that promise quick results but fail to address personal health conditions, lifestyle habits, or long-term wellness goals. When you schedule a nutritional consultation, you move away from guesswork and toward a structured, professional approach guided by clinical medical nutrition principles.

Changes in energy, digestion, weight, or long-term health markers often indicate that dietary habits need closer evaluation. Instead of relying on trial and error, a professional nutrition consultation allows individuals to understand how food choices affect metabolism, immune function, and overall balance. A properly scheduled nutritional consultation provides direction, clarity, and a personalized plan designed to support lasting health.

Why You Should Schedule a Nutritional Consultation Before Changing Your Diet

Every individual responds differently to food. Age, medical history, stress levels, activity, and metabolic function all influence nutritional requirements. Without proper evaluation, diet advice can remain too general to produce meaningful results. When you schedule a nutritional consultation, your current habits, health concerns, and goals are reviewed in detail so that recommendations are based on your individual needs rather than general guidelines.

During a consultation, eating patterns, medical background, and lifestyle factors are examined carefully. This process helps identify areas where adjustments may improve digestion, support energy levels, stabilize blood sugar, or strengthen overall wellness. A structured consultation ensures that nutrition changes are safe, practical, and aligned with long-term health goals.

The Importance of Clinical Medical Nutrition

Modern research continues to show that nutrition directly influences metabolism, immune response, hormonal balance, and chronic health conditions. Because of this, many professionals now use clinical medical nutrition, an approach that combines scientific research with individualized dietary planning.

Clinical medical nutrition focuses on how nutrients interact with the body’s physiological systems and how carefully designed nutrition programs may support overall

health management. This approach does not rely on trends but instead uses structured evaluation and scientific understanding to guide recommendations. When individuals schedule a nutritional consultation based on clinical medical nutrition, they receive guidance that is both personalized and evidence-based.

How to Prepare Before You Schedule a Nutritional Consultation

Preparation can make your nutritional consultation more productive. Tracking meals for several days before your appointment helps provide an accurate picture of daily habits. Recording food intake, hydration, meal timing, and symptoms allows the practitioner to identify patterns that may otherwise go unnoticed.

It is also helpful to define your personal health goals before your visit. Some individuals want to improve digestion, others want to increase energy, maintain healthy weight, or support long-term wellness. When you schedule a nutritional consultation, having clear goals helps ensure the session remains focused and effective.

Applying Clinical Medical Nutrition to Everyday Life

Professional nutrition guidance does not require extreme changes. Most individuals begin with small, realistic adjustments that fit naturally into their routine. These may include improving meal timing, balancing nutrients, adjusting portion sizes, or selecting foods that better support metabolic function.

The goal of clinical medical nutrition is to connect daily food choices with overall health management. Instead of viewing meals as routine habits, individuals learn to see nutrition as a long-term strategy for maintaining balance and supporting the body’s natural ability to function properly.

Why Personalized Nutrition Works Better Than General Diet Plans

Research continues to show that personalized nutrition plans produce more reliable results than generalized diet programs. Each person has unique metabolic needs, health history, and lifestyle demands. When you schedule a nutritional consultation, these factors are evaluated so that recommendations are tailored specifically to you.

This individualized approach helps prevent frustration and allows people to make steady, sustainable improvements. Over time, structured guidance based on clinical medical nutrition can help support digestion, energy levels, immune function, and overall well-being.

Schedule a Nutritional Consultation with Dr. Rodger, ND

Improving your health requires more than following popular diets or online advice. It requires understanding your body, reviewing your habits, and applying reliable nutritional knowledge. When you schedule a nutritional consultation, you receive professional guidance designed to support long-term wellness and balanced health.

Dr. Rodger, ND provides individualized evaluation and clinical medical nutrition guidance to help patients make informed decisions about diet and lifestyle. Through careful assessment and

structured recommendations, patients gain the knowledge needed to support lasting health.

To schedule a nutritional consultation, call 908-223-8899 or visit DrRodgernd.com

FAQs

What happens during a nutritional consultation?

A nutritional consultation includes a review of your health history, current diet, lifestyle habits, and wellness goals. This evaluation helps identify areas where nutrition changes may support better balance.

Who should schedule a nutritional consultation?

Anyone who wants to improve eating habits, support energy levels, improve digestion, or better understand how nutrition affects health may benefit from scheduling a nutritional consultation.

How should I prepare for a nutrition consultation?

Keeping a food diary for several days before your visit is helpful. Recording meals, hydration, and symptoms provides valuable information for accurate evaluation.

How long does it take to see results?

Nutrition changes usually occur gradually. Consistent adjustments based on clinical medical nutrition often lead to steady, long-term improvement.

Why is clinical medical nutrition important?

Clinical medical nutrition focuses on personalized, sciencebased dietary guidance. This approach considers your individual health history, metabolism, and lifestyle to create more effective recommendations.

Raising Healthy Humans

A Holistic Approach to Pediatric Care

by Marlaina Donato

A2025 comprehensive analysis of U.S. pediatric data published in JAMA reveals that the health of U.S. children worsened over a 17-year period. From 2011 to 2023, the prevalence of chronic health conditions among U.S. children aged 3 to 17 rose from nearly 40 percent to almost 46 percent. Rates of obesity, sleeping difficulties, limitations in activity, physical complaints, depressive symptoms and loneliness all increased during this study period.

The rise of holistic pediatric health care reflects a shift from solely treating symptoms to a more comprehensive approach that focuses on treating the “whole child” and building foundational wellness with evidence-based lifestyle choices. Approximately 122.3 million adults and 17.7 percent of children use some form of alternative medicine, including whole-foods nutritional counseling, mindfulness practices, therapeutic bodywork, chiropractic, yoga, acupuncture, homeopathy, supplements and energy modalities. Apps such as Holistic Parenting Hub and Healthy Kids Happy Kids offer clickable resources and community support, enabling parents and caregivers to actively participate in their children’s health journey.

Core Nutrition and Digestive Health

Madiha Saeed, a board-certified integrative family physician in Naperville, Illinois, understands that a child’s potential starts

with what is on the plate. “Diet is always first and foremost. In our house, real food is fun food. You name it—everything from chips, cookies, ice cream, donuts, pizza or cereal—we have a healthier option for it,” says Saeed, the author of several books, including The Holistic Rx for Kids: Parenting Healthy Children to Save Our Future

To prevent health issues like stunted growth, delayed puberty and menstrual irregularities, which can also impact mood, energy and performance, she stresses the importance of calories from nutrient-dense foods, plus extra fortification with supplements. Offering an attractive “rainbow platter” of fresh vegetables and fruits for kids to snack on after school is a great start. These fiber-rich treats promote healthy gut flora, optimizing childhood biological functions.

Saeed considers fiber one of the most important dietary allies for digestive balance, recommending 25 to 30 grams per day for teen girls and 30 to 38 grams for teen boys. She also champions prebiotic fiber powders for smoothies, lentil pasta, creamy chia pudding with berries, fresh guacamole, nuts and seeds.

Saeed explains that bone broth—ideally one cup daily—provides bioavailable minerals and amino acids like L-glutamine, which supports the gut’s mucosal lining, a key factor in reducing systemic inflammation. Healthy fats such as avocados; lean proteins like lean beef, poultry, eggs, sardines in olive oil and canned tuna in water; and nuts like cashews and almonds are essential for growth. Like adults, children’s cellular health requires adequate hydration. Everything in the body—from blood to bones to the brain—is partially made from water, and Saeed notes that adequate hydration can reduce a child’s risk of becoming overweight.

As a busy physician managing work and family, she finds balance by prepping for the week ahead. “On the weekend, plan your meals for the upcoming week so that you can go shopping and have everything you need,” she explains. “I spend one day a week cooking all my veggies, proteins and healthy carbohydrates.”

Whole-Child Dentistry

Teaching young children about good oral hygiene at an early age is essential, but for Claire Stagg, a holistic dentist in Indian Harbour Beach, Florida, understanding the whole picture can affect a child’s foundational well-being. “A holistic pediatric dental physician can contribute a wider lens,” says the author of Smile, It’s All Connected! “We still care deeply about clean teeth, healthy gums, cavities, infections, trauma and all the basics, but the holistic approach asks more questions.”

Stagg believes in the value of early assessment to identify airway patterns that may cause future issues. She states, “Structurally, the mouth can give us important clues. A narrow jaw, crowded teeth, chronic mouth breathing, snoring, restless sleep, dark circles under the eyes, teeth grinding, bedwetting, poor focus or constant fatigue are not little, isolated quirks. They are signs that the child’s body may be working too hard to do something that should be beautifully automatic: breathe.”

She asserts that some seemingly hyperactive children may actually be exhausted due to structural issues, leading to behaviors like fidgeting, meltdowns, loss of focus or being “difficult”. Collaborative care from pediatricians; bodyworkers; ear, nose and throat specialists; and other professionals can sometimes address all factors.

Stagg stresses the importance of real food, hydration and being cautious about “healthy-looking” snacks that may be sticky, acidic or high in sugar. Ultimately, health transcends appearances. “Straight teeth are lovely, but the bigger question is whether the bite, jaws, airway, tongue position, joints, muscles and posture are working together,” she notes.

Neurologically Focused Chiropractic Care

Approximately 35 million Americans use chiropractic care each year, but the field has evolved to encompass much more than typical adjustments for pain management. “Modern chiropractic care isn’t really about the spine in the way most people picture it.

It’s about the nervous system,” states pediatric chiropractor Tony Ebel, in Crystal Lake, Illinois.

The lead writer and educational guide for PX Docs, Ebel specializes in pediatric care aimed at correcting imbalances in the autonomic nervous system, which affects sleep, digestion, immune response, mood, focus and the ability to calm down. He emphasizes, “In childhood, this matters enormously because these are the years when the nervous system is developing fastest. What matters most in a growing child isn’t whether their spine looks perfectly straight on an X-ray, but how well their spine and nervous system are communicating.”

Ebel notes that pediatricians, therapists and specialists are vital, and chiropractors do not replace them, but instead assist in identifying patterns early and gently guiding the nervous system back to calm, balance and healthy development without drugs. He explains that chiropractic’s traditional concept of subluxation, now understood as neurospinal dysfunction, involves “a pattern of tension, restriction and altered neurosensory input into the brainstem, often concentrated in the upper neck and transitional support regions that keeps the body locked in that stressed state.” The goal at every stage is a nervous system that can adapt, regulate and grow, providing the child with the healthiest foundation for life’s demands.

Ebel assures that pediatric adjustments are gentle, specific and light. “With infants, we’re often using no more pressure than you’d use to test the ripeness of an avocado— a soft, sustained touch. There’s no twisting, no popping, no force. Babies frequently relax, settle or even fall asleep on the table. Toddlers come running in for their turn. Older kids look forward to it.”

Coping Skills for the Storms of Life

With 2.4 million American youth diagnosed with depression and 11 to 16 percent struggling with anxiety disorders, young people need reliable tools to thrive. Mindfulness, breathwork, yoga, expressive art therapies and other holistic tools offer valuable self-care strategies for kids to self-regulate emotions when they are feeling overwhelmed.

“Adverse childhood experiences and significant life stressors have many long-term effects on the body, especially for children, but creative expression and meaningful connection can have a lasting impact on a child’s developing nervous system,” says Claire Little, a master-level art therapist and licensed associate professional counselor at Northern Light Counseling, in Honesdale, Pennsylvania.

Simple mindfulness practices can be introduced at different ages and incorporated into daily routines. Grounding activities like the “5, 4, 3, 2, 1 technique—naming five things you see, four things you feel, three things you hear, two things you smell and one thing you taste—can be great and practiced almost anywhere,” says Little. Families can also model mindfulness at the dinner table by encouraging kids to think about what their food tastes, smells or feels like, with everyone taking turns sharing their thoughts.

Engaging in creative activities and play helps to unlock the unconscious, and Little attests to the power of art to help kids process life and manage stress. Creating a mindfulness box is a fun way to engage a child’s senses and regulate neural pathways. “Have your child decorate a box large enough to fit several small items—interesting things found around the house or the yard such as flowers, leaves and rocks,” she counsels. “Encourage them to identify what their objects feel like such as weight and texture.”

It is vital to provide children with structure and boundaries without added pressure. “Meet them where they’re at,” Little says, “If a child is expressing an emotion, hear them out. Validate their feelings by listening and demonstrating how you cope with a similar struggle or feeling.”

Marlaina Donato is the author of several books, as well as a painter and composer. Connect at WildflowersAndWoodSmoke.com.

What Our Stress Is Saying

Homeopathy’s Individualized Approach to Burnout

by Laurell Matthews, ND

Burnout has become so common that it is often dismissed as a normal part of modern life, yet chronic stress can affect nearly every system in the body, contributing to fatigue, poor concentration, digestive complaints and emotional exhaustion. According to a 2021 article published in the Annual Review of Psychology, chronic stress has been associated with increased risks of anxiety, depression and cardiovascular disease. Sleep is often disrupted as well, further reducing the body’s ability to recover and restore balance.

Unlike conventional approaches that often focus on a diagnosis, homeopathy looks at how stress uniquely affects an individual. Rather than offering one remedy for burnout, homeopaths select remedies based on a distinctive pattern of physical, mental and emotional symptoms.

“I can’t shut my brain off.” For the person that pushes through long workdays fueled by coffee, becomes irritable and impatient, and lies

awake replaying tomorrow’s to-do list, Nux vomica is a frequently considered remedy.

“Even small tasks feel overwhelming.” When mental fatigue outweighs physical exhaustion and concentration becomes difficult, Kali phosphoricum is often used to support those experiencing nervous exhaustion after prolonged stress.

“I have nothing left to give.” When someone has spent months or years caring for others until emotional reserves are depleted, “Sepia is one of the best remedies for burnout, especially in women with a lot of caretaking responsibilities,” says naturopathic physician and homeopath Dr. Ian Spohn. “I recall treating a woman with five children who wanted to sleep most of the day. Within a month of adding Sepia to her regimen, she had signed up for a gym membership.”

A Targeted, Holistic Strategy

Because homeopathy is individualized, the best remedy depends on the whole person, not simply the label of “burnout”. A 2025 observational study in the Sao Paulo Medical Journal reports that patients receiving homeopathic care found improvements in sleep quality, along with reductions in stress, anxiety and depression over six months.

Burnout affects both mind and body, and recovery rarely happens overnight. By listening to what stress is saying and recognizing the unique response to it, homeopathy offers a personalized approach that can complement restorative sleep, nourishing food, movement and healthy boundaries, helping individuals move beyond simply getting through the day and toward feeling like themselves again.

Underwritten by Grato Health, in operation since 1987, dedicated to advancing health and wellness through natural, holistic solutions that support the body’s ability to heal.

Strong From the Ground Up

Why Indoor Climbing Works for Every Body

by Zak Logan

As more people look for engaging, sustainable ways to stay active, indoor climbing is emerging as a powerful tool for building whole-body fitness. Unlike traditional workouts that isolate muscle groups, climbing walls offer a dynamic, functional experience that engages all muscle groups and develops grip strength, balance, coordination and full-range joint mobility.

Each climb becomes a full-body workout that adapts to the individual, making it accessible for beginners, while still challenging experienced participants. Climbing also benefits cardiovascular health. A 2021 study in Applied Physiology, Nutrition, and Metabolism shows it improves stamina and oxygen utilization.

Beyond the physical benefits, climbing also strengthens mental and emotional resilience. Climbers are constantly solving problems, navigating routes and learning to move through uncertainty in a safe, supportive environment. This combination of movement and mindset helps build confidence, focus and persistence—qualities that extend well beyond the wall.

Indoor climbing involves artificial, manmade walls equipped with textured grips and modular holds. Padded mats, harnesses and ropes provide a secure environment. Initially developed for mountaineer training, indoor climbing has become a passionate activity for many, leading to about 800 climbing gyms and 10 million enthusiasts in the United States alone.

Climbing gyms are popular fitness hubs for Gen Z, but people of all ages, including those well into their 70s, enjoy the mental health benefits and camaraderie. Many gyms offer social nights, youth programs and coaching opportunities.

A Fun and Engaging Challenge

Jared Vagy, a doctor of physical therapy, climbing-injury specialist and associate professor at the University of Southern California, says, “One of the biggest misconceptions is that climbing is only for extreme athletes hanging off cliffs without ropes. Commercial gyms have padded flooring, standardized safety systems, staff training and beginner instruction courses.”

The author of Climb Injury-Free, Vagy notes that most traditional workouts can feel repetitive and predictable, but climbing “changes every move, every angle and every challenge. Your brain is engaged just as much as your muscles. Climbing is essentially problem solving with your body.”

He explains that beginners only need climbing shoes, a harness for rope climbing and a chalk bag to help with grip. “Most climbing gyms rent equipment, so people can try the sport without making a major investment,” he points out.

Marcie Reeder, owner of North Summit Climbing Gym, in Wind Gap, Pennsylvania, says, “Each climb not only is designed to challenge the climber’s strength and techniques, but also provides a puzzle of differently shaped and textured climbing holds that moves from one to the other to get to the top.”

Reeder believes that climbing is popular across generations because it is a fun way to burn calories and build muscle. “In my experience,

it doesn’t even feel like working out,” she says. “Many kids tend to love climbing, and I would recommend it to any family seeking ways to get some energy out and spend positive time as a family. We even offer classes for kids starting at age 6.”

Because many stabilizing and helper muscles are used during climbing, Reeder notes that even avid gym goers may feel a workout burn. “Strength in climbing is important, but learning proper climbing techniques over time can make climbing much easier,” she says.

Reaching for the Apex

Climbing may seem focused on upper body strength, but as Vagy explains, “Technique matters far more than people realize. A new climber should focus less on muscling through routes and more on movement efficiency, foot placement, pacing and learning how to position their body.” He emphasizes that the safest way to progress is by gradually increasing frequency, intensity and complexity over time.

Good technique reduces unnecessary strain on the fingers, elbows and shoulders. “The biggest mistake I see is people progressing faster than their tissues can adapt,” he explains. “Muscles improve relatively quickly, but tendons and connective tissue adapt much more slowly.”

Reeder asserts that practice is the best way to improve, adding that push-ups and pull-ups at the gym can promote muscle coordination. While climbing promotes flexibility, she cautions, “Stretching before climbing may increase the chance of injury. Static stretching, or stretching where you are holding one position for an extended amount of time, can temporarily decrease the stability of your joints, so make sure to save this for the end of a session.”

Reeder also suggests waiting 24 to 48 hours between sessions to avoid strains or pulls, as well as prioritizing slow, controlled movements over speed. For anyone with diabetes, heart conditions or musculoskeletal issues, she recommends consulting a physician before beginning.

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

Smart Ways To Keep Produce Fresh

by Natural Awakenings staff

Fresh fruits and vegetables are essential for healthy living, but they are among the most wasted foods. By adopting a few simple strategies, it is possible to extend the freshness of produce, maintaining its flavor and nutritional value, while cutting down on waste and saving money. Here are eco-friendly, practical ways to clean and store fruits and veggies using reusable materials and thoughtful methods.

Ethylene-Producing Foods

Certain fruits and vegetables release ethylene, a natural gas that speeds up ripening. High ethylene producers like apples, avocados, bananas, kiwi, peppers and tomatoes should be kept away from ethylene-sensitive produce such as leafy greens, asparagus, herbs, cabbage, mushrooms, broccoli and cucumbers. To find a comprehensive list, visit fns.usda.gov/fs/produce-safety/storage

Room Temperature Versus Refrigeration

Produce not refrigerated at the grocery store can be stored on the kitchen counter or in

the pantry. Keep apples, bananas, citrus, avocado, kiwi, tomatoes, sweet potatoes, potatoes and dry onions at room temperature. Refrigerate berries, grapes, cauliflower, leafy vegetables, sprouts, green onions, mushrooms and peas.

Some fruits and vegetables are climacteric, meaning they continue to ripen after being removed from the plant. Examples include peaches, plums, cantaloupe, bananas, pears and tomatoes. Store these at room temperature until they reach optimal ripeness, then move them to the refrigerator. Non-climacteric fruits like cherries, grapes, oranges and raspberries are best eaten at peak flavor when ripened on the plant.

Eco-Friendly Storage Ideas

Moisture and poor airflow are the main culprits for produce spoilage. Many sustainable storage solutions manage condensation and air circulation, preventing fruits and vegetables from becoming limp or moldy. Generally, avoid washing produce until it is ready to be consumed.

To reduce environmental impact, eliminate plastic entirely. In the refrigerator, replace plastic wrap with reusable beeswax wraps or silicone produce covers to retain moisture for halved avocados, melons or cut lemons. Keep asparagus stems in a little water in a glass jar. Rinse and cut carrots and celery for easy snacking, keeping them submerged in fresh water in a glass jar. To prolong the life of fresh herbs, place them in a glass jar with a bit of water, like a bouquet of flowers. Wrap leafy greens like lettuce, kale and chard in a towel or cloth to manage moisture.

Mesh produce bags that allow airflow prevent moisture buildup. They are ideal for shopping and storing produce in the refrigerator or pantry. Their stretchable fabric makes it easy to see the contents and provides excellent air circulation. They can be washed by hand or machine in cold water, then flat- or line-dried. Hang onions, potatoes and garlic in a mesh bag in the pantry for full ventilation, but keep different items in separate bags to prevent accelerated rotting.

Muslin bags are breathable, allowing ethylene gas to escape. They are recommended for delicate greens like lettuce, spinach, chard, kale, basil or parsley. Use glass containers to store cut fruits and vegetables, keeping them fresh longer and making contents visible, thus reducing forgotten food.

Natural Awakenings Launches New Homeopathy Department With Support From Grato Health Welcome Grato Health

Natural Awakenings is expanding its commitment to natural wellness with the launch of a new Homeopathy department—a dedicated editorial section designed to educate readers about one of the world’s most established approaches to health and healing.

The new department will feature practical, evidence-informed articles explaining homeopathy, how it works, when it may be appropriate and the role it can play alongside a healthy lifestyle. Readers can expect insights from experienced practitioners and trusted resources to help them make informed decisions.

This new addition to the magazine’s editorial lineup is underwritten by Grato Health, an employee-owned company that has been manufacturing and advancing homeopathic and natural wellness products for nearly four decades.

“Homeopathy has helped millions of people around the world, yet many still don’t fully understand what it is or how it is used,” says Mike Evans, CEO of Grato Health. “We saw an opportunity to help change that by supporting education that is balanced, accessible and rooted in experience.”

According to Evans, the company’s efforts extend well beyond their own family of brands. “For years, we have believed that strengthening the homeopathic community benefits everyone,” he explains. “We have invested in education, practitioner resources, manufacturing excellence, advocacy and organizations that help preserve and advance

homeopathy. Our goal has never been simply to grow our brands. It has been to help grow confidence in homeopathy itself. Partnering with Natural Awakenings and its parent company, KnoWEwell, was a natural fit because both organizations share a commitment to empowering people with credible wellness information.”

Kimberly B. Whittle, CEO of KnoWEwell, P.B.C. and Natural Awakenings Publishing Corporation, states, “We are deeply grateful to the entire Grato Health team for their longstanding commitment to the advancement of homeopathy and for recognizing the vital role of trusted health journalism in educating and empowering individuals.”

In celebrating Grato Health’s commitment to KnoWEwell, Whittle notes, “We are honored that this industry leader has chosen to become a KnoWEwell Lifetime Founding Patron Partner and will be launching and cultivating their own communities in our Regenerative Whole Health Hub (the Hub), reflecting a shared commitment to advancing homeopathy and the collaborative movement for WELLthier Living. I am certain that our partnership with Grato Health will demonstrate what is possible when mission-driven organizations collaborate to strengthen an entire field.”

Be sure to visit the new Homeopathy department in this month’s Natural Awakenings on page . To learn more, scan the QR Code for an online introduction to homeopathy. Readers are invited to join the Hub for free, save articles for future reference, engage in communities and make meaningful connections with members of like interest and vetted practitioners, organizations and brands.

We extend our thanks to Grato Health and their family of products:

The Power of Gratitude

Changing Brain Chemistry and Opening the Heart

by Brendan Cournane

We often hear that maintaining an attitude of gratitude will lessen our stress and make us happier. For many people, this kind of advice lands differently in the middle of hardship. Divorce, career upheaval, grief and the fog of early recovery, for example, are moments when gratitude can feel not just difficult, but impossible. Yet it is precisely in those moments that the practice matters most.

Gratitude is not merely a pleasant sentiment. It is a physiological event. When a person moves beyond mouthing the words and actually feels grateful, the brain responds in measurable ways. Research shows that genuine gratitude activates the brain region associated with dopamine, the neurotransmitter linked to reward and motivation. It also prompts the release of serotonin, which supports emotional stability, and oxytocin, often called the “love hormone”, which deepens social connection.

Perhaps more importantly, gratitude works against cortisol, which is the body’s primary stress hormone. Cortisol triggers the fight-or-flight response, elevating heart rate and blood pressure and keeping the nervous system in a state of alertness. Consistent, intentional gratitude practice dials that response down, creating space for calm, clarity and resilience.

Psychologists Michael McCullough and Robert Emmons, whose research helped establish gratitude as a serious field of study, have found that grateful people show increased prosocial motivation, demonstrate a greater desire to connect and contribute, and experience lower rates of depression, anxiety and envy. Gratitude also engages the principle of reciprocal inhibition, meaning the brain cannot hold two opposing emotional states at once. When

gratitude is genuinely present, resentment and fear are crowded out.

A Practice Rooted in Wisdom Traditions

Gratitude has been woven into the spiritual and philosophical frameworks of cultures across millennia, including Jewish, Christian, Muslim, Buddhist, Hindu, Greek and Roman traditions. That such diverse worldviews have independently arrived at the same practice speaks to something fundamental about human nature: the recognition that what we have, and what we have been given, deserves acknowledgment.

Simple to understand does not mean easy to practice. Like any meaningful discipline, gratitude deepens with intention and repetition. Approaching it as three distinct but connected principles can help.

Gratitude for What Is Present

The first and most intuitive dimension of gratitude is appreciation for what we currently have, such as our relationships, health, shelter and opportunity. Research by psychologists Giacomo Bono, Robert Emmons and Michael McCullough adds nuance to this: Gratitude runs deeper when a gift comes through a personal relationship and when it involves genuine sacrifice on the part of the giver. A friend that shares a meal when they themselves have very little creates a different kind of gratitude than a routine workplace bonus.

Unexpected generosity also amplifies the effect. When a stranger anonymously pays for someone’s coffee and slips away before being identified, the dopamine response is heightened. It’s a small but real neurological reward for having been seen and cared for without expectation.

Gratitude for What Has Been and What Is Yet To Come

The second dimension asks people to hold gratitude for what they once had but no longer do, and for what they hope to receive but

have not yet. This may feel counterintuitive, yet memory is a powerful resource. Revisiting positive experiences—whether people, places or seasons of life—activates the hippocampus and amygdala, brain regions that can reduce pain, improve sleep quality, and ease anxiety and depression. The good that was real does not cease to matter simply because it has passed.

Gratitude Through Grief

Perhaps the most overlooked element of a gratitude practice is the role of grief. Every meaningful achievement carries a cost: the

promotion that required time away from family, the award won at the expense of other pursuits, the relationship that ended to make room for something new. Acknowledging that cost, and allowing oneself to grieve it, is not the opposite of gratitude. It is part of it.

When something is lost, grief and gratitude can coexist. The sorrow of losing a person or a chapter of life is balanced by appreciation for the joy, effort and connection that were present. Grief, when honored rather than suppressed, creates the conditions for renewal. It clears space for what comes next.

A Practice Worth Beginning

Gratitude does not require ideal circumstances. It does not demand that life be easy, loss be absent or struggle be resolved. It asks only for a willingness to look at what is present, at what has been, at what the hardest moments have cost and taught. That

looking, practiced consistently, changes the brain’s chemistry, softens the nervous system and opens the heart. The science and the wisdom traditions agree that genuine gratitude, felt rather than performed, is among the most powerful tools available for navigating a human life.

Brendan Cournane is a Chicago-based meditation coach and author of Seeking Serenity: Finding Happiness by Embracing Your Present Attitude. Learn more at CoachBrendan.com.

Foundational Health for Pets

Treating Puppies and Kittens Right From the Start

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

The first year of a puppy or kitten’s life is usually a whirlwind of attention for good reasons. Vaccinations, socialization, training and finding the right food are all important, but what is often overlooked is how much groundwork is laid during this time. This is when the gut microbiome begins to form, the brain gets its first influx of dietary fats, and the bones and joints develop rapidly in response to the pet’s nutrition and movement. These early months could be the most influential for lifelong health.

Gut Flora Development

The gut bacteria in puppies and kittens start growing from the moment they are born. They receive their first boost from the mother’s vaginal and skin microbiome, and then they really take off with colostrum and milk, which provide antibodies and prebiotic sugars that help beneficial microbes get settled in. In the first couple of months, the microbiome is super delicate and can be easily affected by a pet’s diet, stress, environment, medications and parasites, so it is really important to take care of them gently early on.

A 2022 study in Frontiers in Veterinary Science found that a dog’s gut microbiome is most sensitive to changes during its growing

phase, and that any imbalances created during this time could have long-term consequences. A 2025 study in Animal Microbiome showed that kittens are equally vulnerable, with weaning triggering noticeable drops in immune markers and changes in gut microbes.

Whole-Food Nutrition

As a young pet starts eating solid food, nutrition becomes key to their well-being. A diet rich in whole foods—focusing on high-quality animal protein, a bit of fiber from vegetables and ingredients that have not been heavily processed—can help a pet’s tummy adjust more easily. Plus, these foods can help make short-chain fatty acids, which are great for keeping the gut barrier intact, helping the immune system work well and supporting good intestinal development.

According to Jamie Christman, a certified holistic pet health coach, professional dog trainer and veterinary technician, feeding a species-appropriate, minimally processed, whole-food diet can have a big effect on how a pet will grow, behave and bounce back. She recommends giving a puppy raw goat’s milk or kefir for microbial support, soft-boiled eggs for protein that is easy for them to use, gently cooked vegetables for fiber, low-sodium bone broth to keep them hydrated and support their gut, sardines in water for omega-3 fatty acids and small servings of fresh or frozen blueberries for antioxidants.

Nourishing the Developing Brain

Docosahexaenoic acid (DHA), a long-chain omega-3 fatty acid, is a key nutrient for early development. It settles into brain and retinal tissue during fetal growth and keeps accumulating through the first year of life. According to Today’s Veterinary Practice, DHA is essential for healthy neurological and visual development. A 2012 study in the Journal of the American Veterinary Medical Association found that puppies learned, remembered and coordinated better, plus their immune systems responded stronger to vaccines, when they got DHA along with vitamin E, choline, taurine and L-carnitine.

In cats, DHA is even more important because they cannot easily turn plant-based omega-3s into something their bodies can use, so eating marine sources is a must. Taurine is also very important because a deficiency has been shown to cause retinal and neurological damage in kittens. These nutrients occur naturally in whole foods like small oily fish, organ meats and eggs, which also have other antioxidants that help keep those omega-3 fats safe.

Muscle, Movement and Joint Health

acids to keep inflammation at bay, and the right balance of calcium and phosphorus.

Christman warns against overstimulation and high-impact activities during puppyhood, including extended periods of running, repetitive jumping and weight-bearing activities on hard surfaces, noting that getting enough rest is as important to physical development as movement itself. She suggests adding omega-3 fatty acids with DHA and EPA from ethically sourced fish or algal oil. These fatty acids support immune response, joint integrity, skin and coat health, and cognitive development simultaneously.

Box 421 Emmaus, PA 18049 • P: 610-421-4443 • F: 610-421-4445 LVEditor@NaturalAwakeningsMag.com • www.NaturalAwakeningsMag.com

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Muscle, movement and joint health are as important as nutrition in early development. In puppies, especially large and giant breeds, the cartilages near the ends of bones stay soft until about 12 to 18 months, making them more likely to get hurt if they jump around too much or gain too much weight, which can lead to hip and elbow problems called dysplasia. Even giving them too much calcium can disrupt how their bones develop.

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Kittens need lots of playtime to build muscle tone, coordination and confidence. If they don't get enough exercise, they might not be as resilient when they are older. For both puppies and kittens, healthy musculoskeletal development and long-term joint stability depend upon age-appropriate activity, lean protein for muscle support, omega-3 fatty

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A strong immune system is central to helping a young animal grow up healthy and strong, says Christman. This requires a thoughtful focus on the whole picture, which includes brain-supporting nutrition, gut care, stress reduction, age-appropriate movement and a reduction of chemical and environmental exposures. A simple, individualized approach that considers breed, size, temperament and early health signals is a puppy’s or kitten’s best chance for lifelong well-being.

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

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Tapas With a Twist

Small Plates With Big Health Benefits

by Maya Whitman

Tapas—small-portion, sharable dishes—are a staple of Spanish culture that can be served hot or cold, vary by region and are the perfect culinary backdrop to spending unhurried, quality time with family and friends. Beyond their culinary appeal, these bite-sized offerings can also support a strong foundation for health. By focusing on whole ingredients, balanced flavors and nutrient-dense combinations, small plates can shift from an occasional indulgence to a mindful, everyday approach to eating.

A collection of small dishes can become a meal itself, offering flavor explosions for memorable entertaining, encouraging guests to sample ethnic inspirations like crispy Indian tofu with tamarind chutney or sautéed Asian shrimp and snow peas.

“The beauty of tapas is that you can take your guests on a trip around the world without ever leaving the table. Nobody feels like they’re eating health food; they just feel like they’re eating really well,” says

Julia Chebotar, an award-winning private chef and certified health coach in New York City.

Ideally, small plates can showcase bounty from farmers markets and home gardens. Whether methodically assembled at the table from themed central platters, plated from backyard grills or served up impromptu with basics foraged from the fridge, tapas build healthy foundations, nourish social connection and inspire us to eat lighter while feeling satiated.

Passionate Simplicity

Small feasts are best comprised of three or four small dishes served in sequence. Rounds of inspired, mindful eating allow guests plenty of time to enjoy good company. “With so much variety, there’s genuinely something for everyone,” explains Chebotar. “Everything stays on the table; people graze at their own pace; the conversation flows; and nobody is stuck waiting for the next course.”

Her peak-season favorites are grilled corn cut off the cob with lime, cotija and chili; roasted eggplant finished with pomegranate molasses and fresh mint; and ribbons of raw zucchini tossed with lemon and parmesan. Her breakfast tapas come together in minutes and kick off the day with quality protein such as soft-boiled eggs with olive oil and za’atar, a traditional Middle Eastern herb and spice blend; a small plate of whole-grain toast with almond butter and sliced strawberries; and little bowls of Greek yogurt topped with crunchy walnuts and a drizzle of honey.

Fresh Joy

Cathy Vogt, a board-certified health counselor and professional whole foods chef in the New York Hudson Valley is a proponent of robust flavors and seasonally available ingredients such as late summer corn incorporated into a tangy relish or juicy tomatoes in a luscious salad. The author of Cultivating Joy in the Kitchen: Plant Forward Recipes & Soulful Nourishment also delights in roasted garden eggplant with olive oil and fresh garden herbs; grilled summer peaches or sweet melon paired with thinly sliced cured ham; and a bowl of briny olives, marinated artichoke hearts, fresh figs stuffed with blue cheese and colorful roasted peppers.

Her most delicious, small plates include smoked salmon salad served over tart endive leaves and a tangy spread made with roasted beet, walnuts and balsamic vinegar that pairs beautifully with a seedy, crusty bread or sliced sweet peppers and

cucumbers. Vogt recommends locally sourced eggs that can be hardboiled or whisked into a simple Spanish tortilla paired with fresh herbs, diced tomato or garden greens. She also champions the endless variety of lentils and legumes, such as her savory spread made with cannellini beans, sundried tomato and an herb-based pesto.

Everyday Surprises

Chebotar points out that tapas can make meal prep for the week easy and enjoyable. She recommends roasting some vegetables, cooking a grain, making a dip and preparing a protein on Sunday, allowing members of the household to build their own small plates throughout the week. “Healthy eating starts to feel spontaneous and fun, even on a Wednesday night,” she explains, adding that small plate meals are also a great way to get kids excited about healthy eating. “Getting them involved in assembling their own tapas—picking the dip, choosing the veggie, adding the protein—builds curiosity and ownership over what they’re eating.”

Vogt suggests diving deeper for an inspired experience. “If you are interested in exploring traditional tapas, visit a restaurant or tavern that serves traditional tapas. Be curious about experimenting and trying new foods and flavors.”

Maya Whitman is a frequent writer for Natural Awakenings.

LENTIL AND FETA TABBOULEH

YIELD: 4 SERVINGS

2 cups cooked lentils*

2 medium-sized tomatoes, diced

⅔ cup crumbled feta cheese

4 cups chopped parsley

½ cup red onion, finely diced

¼ cup extra virgin olive oil

Juice of half a lemon

2 tsp ground cinnamon

Sea salt and black pepper to taste

Toss all ingredients in a large bowl until evenly combined. Add sea salt and black pepper to taste.

*To cook lentils use a ratio of 1 cup of dry lentils to 3 cups of water or broth. Bring to a boil in a medium-large pot then reduce heat, cover and simmer for 20 to 25 minutes or until tender. Canned lentils are also an option.

Recipe courtesy of Julia Chebotar.

OVEN-DRIED GARLIC TOMATOES

Any amount of Roma or plum tomatoes

A few cloves of garlic, minced

Olive oil for drizzling

Sea salt

Freshly ground pepper

A handful of fresh herbs of choice (basil, parsley, oregano or rosemary)

Wash the tomatoes, pat dry and slice in half lengthwise. Scoop out the seeds gently with fingertips.

Place each tomato cut side up on a sheet pan, sprinkle generously with olive oil, and add the minced garlic, salt and pepper. Top the tomatoes with chopped herbs of choice.

Bake the tomatoes in a 250° to 275° F oven for 3 to 4 hours until they are dried but still chewy.

These are great for tapas or as a topping for salads, vegetables, grains or baked fish. Store them in a covered container in the refrigerator.

Recipe courtesy of chef Cathy Vogt.

ROASTED RED PEPPER HUMMUS WITH CRACKERS

YIELD: 6 SERVINGS

3 red bell peppers, quartered

5 garlic cloves, skin left on Avocado oil spray

Sea salt and black pepper to taste

2 cups canned or home-cooked chickpeas

3 Tbsp lemon juice

1 tsp smoked paprika

Seeded crackers

Preheat the oven to 400° F.

Place the red bell peppers and garlic on a baking sheet and spray with the avocado oil. Season with salt and pepper to taste and bake for 30 minutes.

Remove the baking sheet from the oven and let it cool for a few minutes. Once it is cool enough to handle, remove the garlic cloves from their peel. Place them in a food processor, along with the roasted red peppers, cooked chickpeas, lemon juice and smoked paprika. Process until the mixture is smooth and creamy.

Transfer the hummus to a bowl and serve with crackers.

Recipe courtesy of Julia Chebotar.

Classifieds

Opportunities

Bear Creek Organics is hiring! We are looking for skilled landscapers who are passionate about Ecological Edible Landscaping. Permaculture Design Certificate preferred. Email resume and cover letter to: Richie@BearCreekOrganics.com

Calling Holistic Presenters – Facilitate your workshop or retreat at our Upper Bucks center, with peaceful country setting, meditation gardens, and woods. GreenShireArts.org. Email info@GreenShireArts.org or call 215-538-0976.

Holistic Chiropractor, Naturopath or Natural Functional Medicine Practitioner Needed – Join our comprehensive solution Wellness Center in Stroudsburg. Access to over 2000 clients in a professional, dedicated facility. Call Vicki at 570-977-1900 to discuss.

Products

Crystal Tones Singing Bowls – Classic & Alchemy for meditation & vibrational healing. Also offering personal vibration testing. Contact Anthony at Life Holistic Center, 570-706-6680 or LifeHolistic@hotmail.com. See more at LifeHolistiReiki.com.

Interactive Dementia and Alzheimer Game – An interactive and fun family game that will bring a twinkle to the eye and smile on the face. Call 484-8605894. HighRollDice.com.

Two Green Burial Plots for Sale – At Green Meadows Burial Ground in Fountain Hill, PA. $1,800 total.Call 610698-4921.

Services

Spiritually guided card readings offered in person, or via phone, parties also welcome. Channeled messages are for your highest good. Let my gifts guide you! Reasonable rates. Cheryl 908-268-8029.

Readings with intuitive counselor, Reiki also available. Free 10-minute initial session. Evelyn peptel62@gmail.com. 551804-7571.

Free Phone Reading for Lightworkers. Your Higher-Self reveals the blocks that are slowing you from growing your practice/business. Email Enaid to learn more. enaid-rensporp@ProtonMail.com  Kula Heart Yoga & Wellness, LLC contracts self motivated and ethical bodyworkers and yoga instructors to serve Bath and the Lehigh Valley. If you are interested in growing your business, making your own hours and being a part of a Wellness Center that is filled with compassion, professionalism, and FUN! Submit your interest to info@ KulaHeartYogaAndWellness.com.

Calendar of Events

Save the Date

Saturday & Sunday, August 22-23

Inner Peace Holistic Expo – Saturday, 10am-5pm; Sunday, 10am-4pm. More than 80 vendors featuring holistic practitioners, intuitive readers, wellness products, crystals and handcrafted goods, plus free lectures and workshops, an indoor walkable labyrinth, an aura camera experience, door prizes and Peace Packs for the first 150 attendees each day. $10 per day; $15 weekend pass; veterans and children under 12 are free. Morgantown Event Center, 6180 Morgantown Rd., Morgantown. InnerPeaceHolisticExpo.com.

Save the Date

24th Annual New Vision Holistic Expo

August 8: 10am-6pm August 9: 10am-5pm

Over 100 Vendors featuring nationally recognized Hay House authors, wellness workshops, educational programs, speakers, community connections, and healthy food.

York Fairgrounds Memorial Hall East 334 Carlise Ave., York PA

Purchase ALL-Access Passes Early For Tickets and Event Details NewVisionsHolisticExpo.com

Save the Date

October 11-20

Vaishno Devi/Shakti Peetham India Pilgrimage

Join a small group pilgrimage from Delhi to Kantra, India and receive darshan at many sacred temples along the way, including and culminating in the Vaishno Devi Temple in Katra. $3900. For information and further details, visit KulaKamalaFoundation.org or speak to Casey at 484-509-5073 ext 1.

Thursday, August 6

Heal your Brain with Effortless Meditation™ - 3:00 pm – 4:15 pm. Physicians recommend this meditation technique as a key to self-care. Gain relief from insomnia, high blood pressure, depression, anxiety, fatigue, brain fog, OCD, and more. FREE Introduction, LIVE ONLINE Video Conference, Preregister 610.670.6700.

Wednesday, August 12

Heal your Body and Mind with Effortless Meditation™ - 3:00 pm – 4:15 pm. Physicians recommend this meditation technique as a key to self-care. Gain relief from insomnia, high blood pressure, depression, anxiety, fatigue, brain fog, OCD, and more. FREE

Introduction, Twin Ponds Holistic Health Center, West LV - Breinigsville, Pre-register 610.670.6700.

Tuesday, August 18

Relax and Release Stress with Effortless Meditation™ - 3:00 – 4:15 pm. Physicians recommend this meditation technique as a key to self-care. Gain relief from insomnia, high blood pressure, depression, anxiety, fatigue, brain fog, OCD, and more. FREE Introduction, LIVE ONLINE Video Conference, Preregister 610-670-6700.

Wednesday, August 26

Holistic Health with Effortless Meditation™ - 6:30 pm – 7:45 pm. Physicians recommend this meditation technique as a key to self-care. Gain relief from insomnia, high blood pressure, depression, anxiety, fatigue, brain fog, OCD, and more. FREE Introduction, Stress Reduction Resources, Curtis Rd, Sinking Spring, PA, Pre-register 610-670-6700.

Ongoing Events

Daily

Free Your Heart-Chakra Challenge (24/7) A FREE online course to get out of your head & into your heart with 3 simple tools. In 2 hours or less learn meditation, journaling & art play expressing left/right brain energies. Enroll now: MichelleLeeArtsStudio.com/p/ Free-Your-Heart- Chakra-Challenge. Narcotics Anonymous – If you think you have a drug problem, and are tired of being sick and tired, there is a better way. Call 24hour helpline 610-439-1998. We are here to help. You are not alone.

Radiant HeART Rising (24/7) A soulistic experience to unblock your heart, embrace self-love & empower an inspired life, using yoga, meditation & heart-chakra art making. Take this online course at your pace for $33: MichelleLeeArtsStudio.com/p/RadiantHeart-Rising.

Sunday

Sunday Services – Metaphysical and nondenominational. Rev. Lloyd Moll, Pastor –Unique Sunday services 10:30am. All welcome! St. John’s Church of Faith, 607 Washington St Allentown. 610-776-7211.

CoDA is a 12-Step Fellowship of people with a common purpose to recover from codependency. The only requirement for membership in CoDA is a desire for healthy and loving relationships. Meetings are Tuesday 7-8:30pm at Calvary Baptist Church 4601 W. Tilghman St. Allentown, PA 18104. Questions; call Jim at 610-264-7046 or visit coda.org.

Wednesday

LV Lyme Support Group – First Wednesday of every month (except July we are off) at 7pm at 4007 Greenpond Rd, Country Meadows Bethlehem 18020 . We meet in last building 2nd floor chapel. Lots of brochures and guidance! Heidi Healy, Moderator 973610-0531.

Greater Lehigh Valley Business Directory

Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide email DrRodgerND@HealthyLehighValley.com to request our media kit.

Acupuncture

EASTMAN ACUPUNCTURE

LAURA EASTMAN, M.AC., L.AC. 1617 Hamilton Street Allentown, PA 18102

484-425-2865

Eastman-Acupuncture.com

Eastman Acupuncture provides high quality, individualized acupuncture treatments to the Lehigh Valley community. We see patients for a wide range of symptoms such as pain, headaches, neuropathy, digestive issues, incontinence, anxiety and much more. We use a variety of techniques including Dr. Tan’s Balance Method, Master Tung points and electroacupuncture.

LIVEWELL INTEGRATED HEALTH LLC

Dr. Robert W. Livingston III, DC, L.Ac. Dr. Jennifer K. Bollinger, DC, L.Ac. 8026 Hamilton Blvd. Trexlertown, PA 18087 610-395-5509

LiveWellIntegratedHealth.com

LiveWell Integrated Health offers traditional Chinese acupuncture, chiropractic, body work, and nutritional and lifestyle coaching. Being healthy is a lifestyle choice...choose to LiveWell. See ad, page 27.

MUSCLES LIKE BUTTER

David Aselin L.Ac, LMT 811 Blakeslee Boulevard Drive East Suite 130, Lehighton, PA 18235 716-846 3045

David@MusclesLikeButter.com MusclesLikeButter.com

Providing customized and individualized acupuncture treatments utilizing Traditional Chinese Medicine (TCM) and Five Element styles to reduce symptoms and restore balance. Additional modalities include cupping, gua sha, moxibustion, ear seeds, and Boreh body scrub. Health is not a destination but a direction. David welcomes you to take the first step.

Holistic Practitioner

SOUL NATURAL HEALTH

Leah Mary Quirk

soulnaturalhealth@outlook.com

Text 610-730-8975

SoulNaturalHealth.com

Easton, Pennsylvania

I am a certified Ayurveda practitioner, herbalist and reiki healer. Did you know over 80% of Americans have intestinal parasitic infections? Parasites, gut dysbiosis and food sensitivities are a root cause of many auto-immune diseases, cancer, digestive and mental health disorders. I am very gifted at finding the root cause for client’s dealing with chronic health issues. I offer holistic health consultations with custom herbal formulas and reiki healing. See ad, page 4.

Bodywork

MARIE RUXTON THERAPEUTIC MASSAGE

Marie Ruxton CMT, CN 628 Chestnut St., Emmaus, PA 18049 610-965-2500

Marie is a certified massage therapist trained since 1997 in Advanced Myofascial Release Therapy, Therapeutic Massage, Reiki, Ear Candling, Homeopathy and Holistic Nutrition. Offers comprehensive custom bodywork for those wanting to overcome chronic pain and movement problems. Sessions range from a (2 hour) Head to Toe meltdown massage to “Just Neck and Head” massage for those needing stress relief. Gift certificates available. See ad, page 26.

Chiropractor

ASSOCIATED CHIROPRACTIC

Dr. Joseph A. Perelli 656 5th St., Whitehall, PA 18052 610-266-6111 AssociatedChiropractic.com

Dr. Perelli has served the Lehigh Valley for 31 years delivering natural, hands-on chiropractic care for neck, m id-back, low back and extremity conditions. He specializes in sports, auto and work comp injuries with various holistic treatments to get you back to your pre-injury status quickly.

LIVEWELL INTEGRATED HEALTH LLC

Dr. Robert W. Livingston III, DC, L.Ac. Dr. Jennifer K. Bollinger, DC, L.Ac. 8026 Hamilton Blvd. Trexlertown, PA 18087 610-395-5509

LiveWellIntegratedHealth.com

LiveWell Integrated Health offers traditional Chinese acupuncture, chiropractic, body work, and nutritional and lifestyle coaching. Being healthy is a lifestyle choice...choose to LiveWell. See ad, page 27.

Clinical Nutritionist

BETHLEHEM NUTRITION & WELLNESS CENTER

Kathy Harrington, MS Functional Medical Nutritionist 3400 Bath Pike, Ste. 101 Bethlehem 610-419-3909

BethlehemNutrition.com

Bethlehem Nutrition & Wellness Center, we give you the tools to bring you and your family into a state of optimal health. Using the most advanced nutritional testing available, we look for the underlying cause of your health problems. Once the underlying cause is addressed not only do symptoms go away, but your overall health can also be greatly improved. See ad, page 11.

Counseling – Holistic SMART SOLUTIONS AND CREATIVE HOLISTIC THERAPY

Rev. Lyn S. Felix, MSW, LCSW, CHT, RM 3037 S. Pike Ave. #105, Allentown PA 18103 610-282-0709

CreativeHolisticTherapy.com

A holistic, highly intuitive counselor, coach and vibrational chakra rebalancing practitioner who supports you in getting unstuck and moving forward. Using mindfulness, hypnotherapy, EFT, Reiki, tuning forks, breathwork, and more, Rev. Lyn guides you step by step from chaos to calm and confidence. Insurances & Private Pay. Free Phone Consultation.

TMS CENTER

Dr. Paul Gross

401 N. 17th St., Suite 304, Allentown, PA 610-820-0700

www.Tmslv.com

Thousands in the Lehigh Valley struggle with depression every day, but thanks to the TMS Center of the Lehigh Valley, they are not alone in their fight. We are the region’s first transcranial magnetic stimulation (TMS) treatment facility and one of the most experienced centers on the east coast, having performed over ten thousand TMS treatments.

Events & Retreats

Resort

MAGNOLIA STREAMSIDE RESORT

570 595-2489

2518 Route 390 Canadensis, PA 18325 MagnoliaStreamside.com inna@MagnoliaStreamside.com

Magnolia Streamside Resort offers streamside lodging and a one-of-a-kind event wedding venue. From the chapel in our enchanted forest to festivities in a 4,000 ft pavilion surrounded by a gorgeous mountain stream. Magnolia is a perfect destination wedding resort venue. We invite you to enjoy the privacy and exclusivity of this nature oasis for a wholesome wedding weekend experience or a perfect getaway with your friends and family. See ad, page 13.

Funeral Services

NICOS C. ELIAS FUNERAL HOME, INC

Nicos C. Elias, Supervisor Allentown, PA 610-433-2200

Nicos@EliasFuneralHome.com EliasFuneralHome.com

Mr. Elias offers several different green and eco-friendly funeral plans using biodegradable caskets, preservation without chemicals. A natural, back to the earth approach. Biodegradable urns for those choosing cremation.

Green Cemetery

GREEN MEADOWS AT FOUNTAIN HILL CEMETERY

1121 Graham Street, Fountain Hill, PA 18015 610-868-4840

GreenMeadowPA.org

The only green cemetery in the Lehigh Valley. A cemetery of wildflowers and grasses native to Pennsylvania. Return to the natural cycle of life to nourish the soil, green the meadow and live on. Nondenominational. Non-profit. Speakers available to visit organizations. See ad, page 21.

Hyperbaric Therapy

ELIXIR HEALTH & WELLNESS

Kangen Water

KANGEN WATER®️ PERI MARANDO

Enagic Independent Distributor 732-977-0803

www.PathTowardsLife.com www.KangenWaterPoconos.com

Info@PathTowardsLife.com

Since 1974, Enagic® has been a leading innovator of pure water technology and has transformed the way we look at water and its role in a healthy and vibrant life. Enagic® specializes in producing ionized alkaline water systems that transform ordinary tap water into healthy, hydrating, alkaline Kangen Water® for cooking, cleaning, drinking and sanitizing.

1021 Main St., Bethlehem PA 18018 elixirbethlehem@gmail.com www.ElixirLV.com

Elixir Health & Wellness is an east meets west, holistic approach for longevity and anti-aging. We offer mild Hyperbaric Oxygen Therapy (mHBOT), Red Light Therapy, Compression Therapy, and Metabolomic testing. These can be combined to optimize health or be used as stand alone therapies for specific goals. Protocols are tailored to each individual client.

Hypnosis & Hypnosis Training

STREAM HYPNOSIS, LLC

570-617-5325

vperweiss@streamhypnosis.com www.StreamHypnosis.com

Achieve your personal best in sports, sales public speaking and more. Whether you need to eliminate chronic pain, achieve your ideal body weight, reduce stress, or kick the smoking habit hypnosis is a useful tool that can help you move forward. Individual and group sessions, remote and in person sessions. Board Certified Hypnotist with NGH.

RESULTS WELLNESS CENTER, LLC

Jacqueline LeClaire

6120 W. Main Blvd., Bath, PA 18014

JacquelineLeClaire.com 484-264-3889

Become a Certified Hypnotherapist / Become a Certified Reiki Practitioner, Usui Master. Jacqueline LeClaire is a Certified Clinical Hypnotherapist, Master Trainer with the International Association of Counselors and Therapists and Reiki Master for over two decades. She is the owner of Results Wellness Center, LLC. See ad on page 26.

Landscaping

BEAR CREEK ORGANICS

570-582-0615

BearCreekOrganics@gmail.com

BearCreekOrganics.com

We create organic and ecological edible landscapes. With mother nature as our teacher, and extensive knowledge of edible plants,. We develop beautiful food production systems that support your needs and the needs of the natural wildlife. No matter the size of your budget we will help you create an edible landscape that is right for you. See ad, page 25.

Marketing

NATURAL AWAKENINGS

DR. DEKA RODGER ND, MBA Owner/Publisher 610-421-4443

DrRodgerND@HealthyLehighValley.com DrRodgerND@gmail.com www.HealthyLehighValley.com www.DrRodgerND.com www.NutritionConsultans.org www.Ultimatelongevity.com/DrRodgerND

Due to his extensive background in business and marketing and built his own practice through the Natural Awakenings magazine he can take businesses to the next level. Also, with a strong background in keeping fit and understanding all aspects of exercising. He also teaches a Nutrition Certification Course over a 6-month period, students completing this course and passing all exams can put the designation CNC after their name. See ads, pages 3, 5 and 32.

Massage

KONNECTIONS MASSAGE

Kathy Hatcher, LMT

656 5th St., Whitehall, PA 18052

610-266-6111

KonnectionsMassage.com

Kathy has been administering deep tissue, therapeutic, medical, pregnancy and aromatherapy massage since 1996. Her NEWEST services are Ionic Foot Cleanse Detoxification as well as Red-light therapy for non-surgical weight loss and chronic pain management. Insurance billing for massage available.

Naturopath

NATURAL HEALTH PROMOTION LLC

Tina Stashko, PhD MIfHI Emmaus, PA 18049

610-965-8132

NaturalHealthPromotion.net

Specializing in preventative healthcare, digestion and nutrient absorption, and thyroid and adrenal health. Modalities such as iridology, sclerology and biochemical balancing enable the development of your unique program for optimum health. These programs are easy to follow and incorporate into your daily life. Reach your full health potential!

Reiki

JESSICA RUISCH

Stone Song Healing at Twin Ponds Holistic Health Center 628 Twin Ponds Rd, Breinigsville, PA 610-573-6191

Jessica.ruisch24@gmail.com

Jessica provides in-person and distance Reiki & Seichem sessions, as well as in-person Reiki with Stones & Crystals. The integration of Reiki with the subtle energies of stones and crystals supports gentle chakra balancing. Guided by intuition, these healing modalities work together to restore the body and open the door to transformation.

Wellness Spa

MAGNOLIA INN & WELLNESS CENTER

570 671-2121

11 Knob Road Mt Poconos, PA 18325

magnoliapoconos.com oksanna@magnloiapoconos.com

Magnolia Inn & Wellness Center is state of an art wellness hub that offers an extensive array of cutting-edge wellness modalities like Floating Therapy, Cryotherapy, IV Therapy, Colon Hydrotherapy and so much more. Our medical director, therapists, and staff are committed to helping our clients achieve TRUE health by accessing their optimal vitality and longevity. Membership programs are available and designed to make our services accessible to our local community. See ad, page 13.

Wellness Spapothecary

HERBS TO YOUR SUCCESS

Vanessa Sabatine

64 South Main St., Nazareth, PA 18064

610-365-8996

• HerbsToYourSuccess.com

Herbs to Your Success is a health & wellness spa located in Nazareth, offering multiple holistic spa experiences and herbal remedies. We also offer a wide selection of essential oils, teas, skincare, make-up and more! We provide high quality spa services to our customers and our friendly and courteous staff guarantees exceptional customer service. See ad, page 2.