Natural Awakenings Philly MArch 26

WHERE THE WORLD MEETS YOUR INNER COMPASS

Three sacred places. Three distinct energies. One intentional journey-crafted for women ready to reconnect, remember, and rise. These are not vacations.

They are pauses-intentional spaces to breathe deeper, listen closer, and come back to yourself.

From the grounding rhythms of Mexico, to the spiritual heart of Bali, to the quiet elegance of Croatia's coast, each retreat is thoughtfully designed to blend culture, connection, and conscious living.

Small groups. Beautiful settings. Meaningful moments. Always room for laughter. Always space for stillness.

PHILADELPHIA EDITION

Owner/Publisher Shae Marcus

Associate Publisher Monica DelliSanti

Account Executive Therese Howard

Editors Sara Gurgen

Randy Kambic

Nancy Smith Seigle

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Social Media Manager Rickcresan Angkay

CONTACT US

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NATIONAL TEAM

CEO Kimberly B. Whittle

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© 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.

Publisher’s Letter

Friends,

This winter had personality.

Plot twists. Arctic mornings. That wind that made you question every outdoor plan. Just when it felt like we were turning a corner, another cold snap arrived with authority.

But March feels like a page turn.

The light lingers a little longer. The air shifts. And after months of bracing against the cold, something in us shifts too. We stop surviving and start stretching again.

That makes this month’s theme—Nourish & Nutrition—more than seasonal. It’s intentional.

Because nourishment isn’t passive. It’s power.

Food is not just fuel. It’s instruction. Every bite sends signals that influence inflammation, metabolic resilience, hormone balance and cognitive clarity. Long before symptoms become diagnoses, the body is responding. Adjusting. Asking for support.

Our feature story, “Using Food to Heal,” explores anti-inflammatory and elimination diets alongside the growing food-first movement backed by emerging cellular research. More people are pausing before reaching for prescriptions and asking a better question: What is my body trying to tell me?

That shift reflects ownership.

In “Fiber’s Fun Side,” we spotlight one of the simplest upgrades available to most of us. Adequate fiber intake significantly reduces chronic disease risk, yet most Americans fall short. Wellness doesn’t always require reinvention. Often, it asks for consistency.

We also explore how nutrition shapes the vitality of our pets and how intentional travel can serve as detox, reset and renewal. Because nourishment extends beyond diet. It includes the environments we choose, the pace we keep and what we allow into our lives.

I’ve learned this much: Spring doesn’t arrive with fireworks. It builds quietly. Strength returning. Energy rebuilding. Systems recalibrating.

Health works the same way.

It’s not dramatic. It’s deliberate.

We can’t control the seasons. But we can decide how we show up for the next one.

And this March, showing up well-fueled feels like a solid place to start.

With gratitude,

Don’t

wait for the applause to call it meaningful. If it matters to your heart and serves your community, it’s already extraordinary.

Philadelphia

Awaken to Renewal at the Spring Equinox Mitote Retreat

From 3 p.m. on March 21 to 10 a.m. on March 22, Janet StraightArrow will guide an 18-hour Toltec mitote ceremony inspired by the teachings of Don Miguel Ruiz, author of  The Four Agreements. Designed to clear outdated patterns and stored emotional energy, the overnight experience supports expanded awareness through chanting, rest and dreamwork.

A mitote is a focused Toltec shamanic ceremony that moves through waking, sleeping and lucid dreaming. Participants rotate in chanting rounds while others rest in a circle around an indoor fire. This rhythm is intended to elevate energy, release illusion and invite insight through visionary states. The ceremony blends Toltec tradition with yogic chant, offering a structured space for renewal and spiritual awakening.

StraightArrow began her shamanic path in 1992 and apprenticed with Dona Bernadette, one of Ruiz’s first apprentices, training in Peru, Mexico and New Mexico. She now leads mitote ceremonies annually to support personal breakthrough and conscious rebirth.

Relax

For more information or to register, call Janet StraightArrow at 973-647-2500 or visit www.BeTheMedicine.com. 2403 Main St, Lower Level, Narvon, PA We educate, encourage, support, and advise our clients to achieve health and wellness holistically! Services include: · Bioenergetic Scans · Emotional Release · EESystem · Far Infrared Sauna · Lymphatic Bodywork · Nutritional Counseling · Organic Skincare · Rife Therapy and more

InterConnective Health Opens in Fountainville With Expanded Services

Interconnective Health has officially opened its new Fountainville location at 5055 Swamp Road, Suite 203, offering a comprehensive range of integrative services designed to support whole-person healing.

The practice provides homeopathy and constitutional care, with clinical focus areas including Lyme disease, PANS/PANDAS (pediatric acute-onset neuropsychiatric syndrome/pediatric autoimmune neuropsychiatric disorders associated with streptococcal infections), autism support, neurological conditions, women’s health and pelvic floor therapy. Patients can also access pain management, allergy support, chiropractic care and personalized nutritional counseling. Emotional wellness is a key pillar of care, with integrative support for post-traumatic stress disorder, anxiety, depression and other mental health concerns.

Restorative therapies include red light therapy, foot detox, lymphatic drainage and reiki—modalities designed to reduce inflammation, enhance detoxification pathways, improve circulation and promote energetic balance.

Each care plan is individualized, focusing on identifying and addressing root causes rather than simply managing symptoms, with the goal of restoring resilience and long-term vitality.

For more information about services and packages, visit  www.InterconnectiveHealth.com. For upcoming workshops, community events and wellness updates, follow along on social media at @InterconnectiveHealth.

Bali Sacred Soul Retreat Goes Unisex

The 11:11 Experience announces its Bali Sacred Soul Retreat for September 20 to 27—and this year, the journey is open to all that feel called to reconnect, heal and grow, regardless of gender. Originally known for women-centered spiritual travel, the retreat’s unisex format welcomes a broader community of seekers ready to step into a week designed around presence, transformation and meaningful connection.

Hosted by Arianna Fiorini, this curated Bali experience is set against a lush tropical backdrop and weaves together intentional practices that support physical, emotional and spiritual renewal. The week includes guided workshops, reflective rituals, nature excursions, temple visits, cultural immersion in Ubud and restorative movement—all thoughtfully designed to encourage self-discovery and authentic connection among participants.

The retreat balances depth with delight. Guests share nourishing meals, explore sacred sites, snorkel in crystal-clear waters and hike to waterfalls for grounding moments in nature. It is a multidimensional journey that blends personal growth with adventure, stillness with celebration.

The unisex format reflects The 11:11 Experience’s evolving vision: creating inclusive spaces where individuals seeking deeper connection with themselves and others can gather with intention, build meaningful community and return home with renewed clarity and purpose.

For more information or to reserve a space, text 732-618-6388 or visit www.The1111Experience.com.

Minerals That Matter Iron, Zinc, Magnesium and ADHD

While ADHD is often discussed through the lens of behavior and medication, emerging research suggests nutrition—particularly mineral status—may play a meaningful supporting role.

Iron, zinc and magnesium are essential for brain development and neurotransmitter activity, including dopamine regulation, which plays a key role in attention and impulse control.

A well-cited clinical study conducted at Hacettepe University School of Medicine in Ankara, Turkey, found that children diagnosed with ADHD had significantly lower levels of iron and zinc compared to children without ADHD. These findings have since been echoed in additional international research.

Iron supports oxygen delivery to the brain and steady cognitive energy. Zinc plays a role in neurotransmitter signaling and may influence hyperactivity and impulsivity. Magnesium, involved in hundreds of biochemical processes, supports nervous system balance and may help with emotional regulation and sleep—two common challenges for individuals with ADHD.

Rather than positioning supplements as a fix, researchers increasingly emphasize food-first strategies. Mineral-rich foods such as leafy greens, legumes, nuts, seeds, whole grains, eggs, lean meats and seafood offer gentle, foundational nourishment that supports brain health over time.

As with all aspects of nutrition, individual needs vary. Paying attention to overall dietary patterns—and how the body responds—can be a meaningful part of a broader, supportive approach to attention, focus, and emotional balance.

Cupping Therapy for Muscle Fatigue

High-intensity exercise causes inflammation and muscle fatigue, which can limit athletic performance, increase the risk of injury and slow the speed of recovery. In recent years, elite athletes have sought relief with cupping therapy, which uses bamboo, glass or acrylic cups to create negative pressure on the skin over an acupoint or painful region. The suction purportedly alleviates muscle pain, enhances blood flow and reduces muscle stiffness.

A 2025 study published in the Journal of Physiological Intervention investigated whether dry cupping does indeed reduce muscle fatigue and inflammation. Ten table tennis athletes completed two identical high-intensity training sessions followed by either dry cupping or no cupping, with a two-week interval between sessions. Fatigue was assessed based on the participants’ perceived exertion levels before and after each session, as well as 30 minutes after cupping. Blood samples were also collected to measure immune cells, inflammatory indicators and markers of muscle damage and metabolic stress.

Participants reported lower perceived exertion after cupping as compared to no cupping. Blood tests revealed that the therapy reduced inflammatory markers and blood urea nitrogen, a muscle damage marker. However, no significant changes were observed in two other muscle damage markers compared to no cupping. The findings suggest that dry cupping may support post-exercise recovery by reducing inflammation and perceived fatigue, rather than directly limiting muscle damage.

Getting Enough Sleep Is Key to a Longer Life

Alarming Airline Water Safety Scores

The 2026 Airline Water Study by the Center for Food as Medicine and Longevity provided insights into the quality of onboard water served to passengers. The study encompassed 10 major and 11 regional airlines, spanning a three-year period ending in September 2025.

Water samples taken from aircraft water tanks were tested for E. coli and other bacterial species. Additionally, compliance with water safety regulations was assessed. About 2.7 percent of the more than 35,000 samples tested positive for coliform bacteria. Notably, one-third of CommuteAir’s samples exhibited positive results for coliform bacteria.

During the threeyear study period, there were 32 violations for E. coli across the 21 carriers. The study authors noted that onboard water quality is influenced by the domestic or international source of the water and the equipment used to transfer it to the aircraft.

Each airline received a numerical score ranging from zero to five, accompanied by a corresponding letter grade. Four major airlines, namely Delta, Frontier, Alaska and Allegiant, received a grade of A or B. Spirit, JetBlue and American Airlines received the lowest scores, each earning a D grade. Nearly all regional airlines had poor water quality, with only GoJet earning a B grade. The remaining nine regional carriers earned C or D grades, while Mesa Airlines received an F.

The study’s authors advised passengers to never drink onboard water that is not from a sealed bottle. Additionally, they recommended avoiding onboard tea or coffee and using an alcohol-based hand sanitizer rather than washing their hands in an aircraft bathroom.

A new study published in the journal SLEEP Advances used national data from the U.S. Centers for Disease Control and Prevention, covering all counties in the country between 2019 and 2025, to analyze how sleep insufficiency relates to life expectancy. Sleep insufficiency is defined as fewer than seven hours of sleep per night. Using mixed-effects modeling that controlled for other mortality predictors such as smoking, diet, physical inactivity and social isolation, the researchers found a significant association between insufficient sleep and a shorter life expectancy. Only smoking had a stronger relationship with mortality. The study indicated that getting adequate sleep was more important to life expectancy than diet and exercise. The results were consistent across income levels, healthcare access and geographic locations.

China Struggles With Declining Birthrate

Despite government efforts, China’s birthrate has plummeted for the fourth year in a row. The Chinese government announced that 7.92 million babies were born in 2025, a nearly 17 percent decline from 9.54 million in 2024. This marks the lowest birth rate per 1,000 people since records began in 1949, contributing to a shrinking population following more than 11 million deaths in 2025.

While this trend is global, China faces a more severe challenge due to a dwindling workforce to support its aging population. Despite implementing measures such as media campaigns, financial incentives, subsidized housing, menstrual cycle tracking, abortion reduction and taxes on contraceptives, the government’s efforts have yielded minimal results.

Submerged Stone Circles of America

Stonehenge, near Amesbury, England, boasts one of the globe’s most famous ancient standing stones, dating back to 2,500 B.C. Even older stone circles can be found in Japan and Australia. In the United States, two ancient stone arrangements lie at the bottom of the Great Lakes. One is a 9,000-year-old caribou hunting structure on an ancient land bridge that once connected northeast Michigan to southern Ontario, now submerged under Lake Huron. The other is a yet-to-be-studied arrangement of stones at the bottom of Lake Michigan, discovered in 2007. Despite its potential significance, a lack of funding has prevented archaeologists from fully excavating the site. Notably, Lake Michigan was dry until 15,000 years ago.

Homemade Natural Cleaners That Work

by Natural Awakenings staff

Spring is a time for sprucing up around the house, and toxic-free cleaners are our best allies. It’s high time to forever banish commercial products laden with bleach, ammonia and other harsh chemicals. Creating our own formulas couldn’t be easier, and best of all, they really work. Save money, reduce plastic waste and get creative with common household ingredients like baking soda, white vinegar and a few sweet-smelling essential oils.

Here are the easiest recipes. Store in clearly labeled glass jars for powders and reusable spray bottles for liquids, away from children and pets. Mix or shake well before using with soft rags or microfiber cloths.

All-purpose spray cleaner combines one part vinegar, one part warm water and 10 drops essential oil of choice. Lavender and peppermint are antimicrobial and deodorizing, while lemon and orange essential oils cut grease and air freshen.

Glass cleaner combines one cup distilled water with one cup rubbing alcohol. For

extra grease cutting, one-half teaspoon liquid castile soap may be added.

Bathroom cleaning paste combines three-quarters cup baking soda, two to three tablespoons hydrogen peroxide and two to three tablespoons liquid castile soap. Apply with a rag using circular motions, wait 10 minutes before wiping, then rinse. This works on bathtubs, showers and sinks.

Mold and mildew spray is a one-ingredient solution: distilled white vinegar. Spray onto moldy areas and let it sit for an hour before scrubbing with the bathroom cleaning paste. White vinegar effectively treats more than 80 percent of mold species, including black mold.

Grout cleaner combines baking soda and a small amount of warm water to form a thick paste. Slather onto the grout line, then spray white vinegar on top, allowing the mixture to bubble and sit for about 15 minutes. Scrub with a stiff grout brush or toothbrush and rinse with warm water. Dry the area with a clean cloth.

Oven and glass stovetop cleaner combines three-quarters cup baking soda with a few drops of water or liquid castile soap to form a paste. Initially wipe surfaces with a damp rag or sponge, then spread the paste in an even layer and allow it to sit for about 15 minutes. Gently scrub baked-on areas with a sponge or soft-bristled brush, then wipe with a clean, damp rag.

Stainless steel cleaner combines white vinegar with a few drops of olive oil. Shake well before lightly misting the appliance. Using a microfiber cloth, wipe with the grain of the steel.

Wood furniture polish combines one-half cup olive oil, one-quarter cup white vinegar, 10 drops lemon essential oil and one cup water. Lightly spray onto a soft cloth and wipe down wood surfaces.

Spot cleaner for carpets combines two cups white vinegar with two cups water, plus two tablespoons baking soda gradually stirred in to dissolve. Spray without over-saturating the carpet and use a soft brush or microfiber cloth to gently scrub the carpet fibers clean. Blot the treated area dry.

Au pairs make summer a breeze

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Up to 45 hours per week of childcare

Trust

Live-in care helps trust develop quickly

Culture

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Learn more at culturalcare.com/lp/natural-awakenings

Using Food To Heal

A Look at Anti-Inflammatory and Elimination Diets

by Hannah Tytus

There is a growing movement to use food as a primary means for preventing and managing disease. Before reaching for pharmaceuticals or even supplements, people are seeking healing on the plate. According to a 2024 academic article in the Nature Partner Journal Science of Food, scientific advances in our understanding of nutrition at the cellular level are driving a food-first strategy. Key micronutrients have been identified to reduce inflammation and promote cellular regeneration and repair, prompting practitioners to champion

dietary modifications that soothe chronic symptoms, repair gut integrity, rewire immune signaling and reach metabolic balance.

“Healing the gut is the backbone of my practice,” says Lorraine Maita, M.D., a triple board-certified internal, integrative and functional medicine specialist who helps patients harmonize their hormones and detoxify their bodies through her Restore & Rejuvenate program at The Feel Good Institute. Whether a patient needs to lose weight, have more energy, regain their focus

or sleep better, Maita’s approach centers on eliminating foods that trigger inflammation and replacing them with deeply nourishing ingredients.

Dianne Moore, a functional nutrition coach, restorative health practitioner and founder of MooreBetterFood, asks her clients to keep a food and symptom journal to diagnose the underlying causes of their health challenges. Writing down a detailed description of each meal, as well as the time and how the body responds 30 minutes after eating—including

energy levels and any digestion issues or discomfort—helps make patterns more visible without requiring testing.

Anti-Inflammatory Food Protocols

Inflammation is the body’s first line of defense against dangerous pathogens, damaged cells and irritants, as well as a crucial biological process for healing and recovery from injuries and infections. However, problems arise when the immune system remains activated all the time. Chronic inflammation is linked to many health issues, including cancer, cardiovascular disorders and autoimmune conditions, according to a 2024 article in Cells.

A 2023 article published by the medical education platform StatPearls notes that an anti-inflammatory diet is one of many interventions that help calm an overactive immune response. Two of the most popular such diets are the Mediterranean Diet and the Dietary Approaches to Stop Hypertension (DASH) Diet, which prioritize fruits and vegetables, whole grains, unsaturated fats and proteins sourced from legumes and lean meats. Inflammatory foods including highly processed products, high-fat dairy, refined grains and sugars, artificial sweeteners and industrial seed oils are significantly reduced or eliminated.

Staying well-hydrated and pairing carbohydrates with protein, fiber

or fat help keep blood sugar steady—further reducing inflammatory stress, according to the Joslin Diabetes Center. An anti-inflammatory food protocol is best viewed as a long-term foundation, rather than a strict diet.

Elimination Diets

According to Maita, “People that have experienced trauma, infections or general inflammation may become more sensitive to food. Some individuals may even be sensitive to healthy whole foods. Identifying which foods are contributing to common symptoms can be challenging. This is where elimination diets can be helpful.”

An elimination diet is a short-term process that removes specific foods from the diet and then slowly adds them back in while observing changes in symptoms, according to a 2024 educational article

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published by StatPearls. These diets are commonly used to identify food intolerances or sensitivities and to manage conditions such as irritable bowel syndrome, migraines, allergic skin reactions and other inflammatory or digestive issues.

Most elimination diets focus on common food allergens including wheat, tree nuts, peanuts, animal milk, eggs, soy, fish and shellfish. “A functional medicine elimination diet may also include eliminating corn, all dairy and any artificial ingredients,” says Maita. The process typically begins with an elimination phase, during which these foods are fully removed. This can range from a few days to several weeks in more structured protocols. Even short eliminations can help people notice connections between what they eat and how they feel.

After the elimination period, foods are reintroduced one at a time. If symptoms return after adding a specific food back in, it may be contributing to the problem. Maita notes that the goal is not long-term restriction, but awareness—identifying which foods support health and which may need to be limited or avoided.

Elimination diets work best when they are time-limited and intentional. Staying on restrictive diets too long can lead to nutrient gaps or stress around food, which is why reintroduction and practitioner guidance are important. If symptoms do not improve, the information gained can help determine whether further testing is needed. Used thoughtfully, elimination diets are a practical and accessible tool within a food-first framework.

When To Seek Practitioner Support

According to Maita, an elimination diet can be both therapeutic and diagnostic. The response—or lack thereof—to dietary changes can help clarify whether food is playing a meaningful role in a person’s symptoms, while also informing next steps in care. Additional testing may be necessary to provide more individualized guidance. Maita points out that the interpretation of results is most effective when ordered and reviewed by a trained practitioner that can analyze the

data within the context of the patient’s symptom history, diet, lifestyle and stress patterns.

Some of her patients experience a Herxheimer reaction involving a flu-like worsening of symptoms, constipation or extreme cravings. These changes are most often temporary and do not pose a serious risk to health, and she has strategies to prevent or eliminate these reactions. It is helpful to have a roadmap, along with tips for getting through the discomfort. When detox reactions hit, Maita recommends that patients slow down, rest, hydrate with lemon water and spend some time at the sauna or in an Epsom salt bath.

Healing Our Relationship to Food

A key goal of food-first approaches is maintaining a healthy relationship with food. Practitioners encourage their patients to celebrate the foods they can add to their diet, rather than mourn what has been taken away. This includes the rainbow of delicious produce options they can have on every plate, a rotating selection of proteins and even new ingredients such as venison or bison.

For some patients, elimination diets can open doors to unexpected favorite foods. Moore shares how one patient that discovered she had a sensitivity to salmon, which she loved, found cod—a new fish to enjoy. These experiences help broaden perspectives and reduce feelings of deprivation. Keeping food enjoyable means finding creative alternatives. For example, someone that cannot tolerate garlic bulbs may be able to infuse garlic into oil to capture flavor and nutrients without any associated symptoms.

Food is at the center of all sorts of celebrations and rituals, whether shared with friends and family, or enjoyed alone as an act of selfcare. Moore coaches clients that are following an elimination diet to plan ahead for social settings. This may include reviewing a menu online for an upcoming restaurant outing; bringing a diet-compliant dish to a potluck dinner to be enjoyed and shared with others; or

politely letting a party host know of any dietary restrictions well in advance of the event. “Most people want to cheer you on if you’re doing something for your health,” she says.

Maita also cautions against setting unrealistic goals. “We are looking for progress, not perfection. You will never reach perfection—relax. Experiment with it,” she says, adding that she has seen patients succumb to orthorexia, a disordered obsession with healthy eating. She also notes that eating the same foods every day can induce or worsen sensitivities. Joyful variety, supportive relationships and flexibility are essential parts of healing.

Food-first approaches are ultimately about discovering what helps the body thrive. Elimination diets and anti-inflammatory protocols offer powerful tools for uncovering sensitivities, reducing inflammation and restoring balance. By focusing on small, sustainable changes, individuals can build a foundation for long-term wellness, vitality and resilience.

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

Fiber’s Fun Side

Delicious Ways To Boost Daily Intake

by Maya Whitman

Studies consistently show that the vast majority of Americans fail to consume enough fiber in their diet, even though it has been shown to significantly reduce the risk of heart disease, diabetes, obesity and colorectal cancer. The Academy of Nutrition and Dietetics recommends that adults aim for 14 grams of fiber per 1,000 calories consumed, which is about 25 grams for women and 38 grams for men daily. Adequate fiber is indispensable for lowering inflammation and maintaining digestive, cardiovascular and metabolic health.

Many of us believe that fiber-rich foods are unappetizing and difficult to digest, when in fact, they can be versatile and enjoyable components of a well-rounded diet. “Across cultures, some of the most comforting and flavorful dishes are naturally high in fiber. These meals rely on legumes, vegetables and whole foods as their foundation, and have done so long before fiber became a nutrition buzzword,” says Registered Dietitian Nutritionist Nichole Dandrea-Russert, author of The Fiber Effect and co-author of Powered by Plants: Nutrient-Loaded 30-Minute Meals to Help You Thrive.

Soluble and Insoluble Fibers

According to the Mayo Clinic, soluble fiber—which dissolves in water and forms a gel-like material in the stomach—slows digestion and increases feelings of fullness, helping us to control our weight and lower cholesterol and blood sugar levels. It is found in beans, oats, apples, bananas, avocados, citrus fruits and carrots. Insoluble fiber, which does not dissolve in water, helps to move material through the digestive system and adds bulk to stool, helping to prevent constipation and promote regularity. It is found in nuts, beans and vegetables such as cauliflower and potatoes. Most plants have a combination of soluble and insoluble fiber.

Boosting Our Daily Intake

Given all the wonderful fruits, vegetables, grains, seeds, nuts, beans and legumes available, adding fiber is easy, as well as an opportunity to play with flavors, colors and textures. For crunch, color and a refreshing taste, nothing beats a good slaw with shredded purple cabbage, carrots, green apples, turnip greens and spicy radishes. Sushi roll-ups served with wild rice, avocado and baked sweet potato is a filling, complete meal. To satisfy our sweet tooth, fiber-rich Medjool dates filled with raw pistachios, creamy nut and seed butters or tangy goat cheese hit the spot.

“Fiber comes in a few different forms, and most plant foods contain a mix of them, so you don’t need to overthink it,” explains Sandra Turnbull, a registered dietician and owner of Midlife Nutrition and Coaching, in British Columbia, Canada. “You don’t need to track fiber types. Eating a variety of plant foods naturally gives you the mix your body needs.”

Turnbull points out the variety of textures associated with fiber, including the crunch of vegetables, the creaminess of beans and the chewiness of whole grains. For fiber-rich snacking, her favorite options include popcorn, edamame pods and yogurt with berries. She also highlights the significance of prebiotic fiber, a dietary ally that nourishes beneficial gut bacteria and is found in onions, garlic, leeks, asparagus, bananas, oats and beans.

Dandrea-Russert recommends adding at least three plant-based colors into each meal, such as blueberries, banana and chia seeds into oatmeal; arugula, tomato and red onion in a sandwich; or sprouts, greens and shredded carrots into a wrap. To start the day, her “avocado toast salad” consists of mashed avocado on whole-grain sourdough, topped with arugula, matchstick radish, red onion, shaved ginger, fresh herbs, sprouts and microgreens, all drizzled with a squeeze of lemon. She favors a handful of nuts or toasted chickpeas as a healthier alternative to chips.

With fruits, Dandrea-Russert stresses the importance of consuming the skins, particularly those of organic apples, kiwis and grapes, as they offer the benefits of insoluble fiber. In general, she prioritizes whole-food, minimally processed sources of fiber-rich foods, noting, “We’re not just consuming fiber in isolation; we’re benefiting

from the full spectrum of compounds that work synergistically in the body.”

General Tips

According to Dandrea-Russert, mild bloating or gas is a normal initial response to consuming fiber and often indicates that beneficial gut bacteria are waking up and thriving. With consistency and patience, digestion typically becomes more comfortable and resilient.

Turnbull advocates for a gradual approach to increasing fiber intake, emphasizing the importance of chewing foods thoroughly and introducing one higher-fiber food at a time to allow the gut to adjust. “Fiber and fluids work best as a team,” she adds. “When people increase fiber without drinking enough, they’re more likely to run into trouble with bloating or constipation. Sip water regularly throughout the day, rather than chugging it all at once.” Incorporating foods with natural fluid content like soups, stews, smoothies or juicy fruits can also help.

Soaking dried beans for 12 to 24 hours and discarding the soaking water before cooking in fresh water can enhance digestibility. Adding a piece of kombu seaweed or spices like ginger, cumin, fennel, coriander seeds or bay leaf to the beans’ cooking water can help reduce gas-producing compounds while subtly enhancing the flavor. Drinking peppermint tea or chewing fresh rosemary leaves after meals can relax digestive muscles and alleviate discomfort.

Adding fiber to our diet is an opportunity to discover new culinary experiences and marvel at the amazing variety of nourishing options. Dandrea-Russert says, “Pausing to feel gratitude for the thousands of edible plants available to us with fiber as their foundation can shift how we relate to food.”

Maya Whitman is a frequent writer for Natural Awakenings.

LIME COCONUT CHIA PUDDING WITH CRUSHED ALMONDS

YIELD: 2 SERVINGS

¼ cup white (or black) chia seeds

2 Tbsp hemp seeds

1½ cups unsweetened plant-based milk

1 tsp lime zest

2 Tbsp lime juice

2 Tbsp maple syrup

¼ cup shredded unsweetened coconut

2 Tbsp crushed almonds

Add everything but the almonds to a medium-sized bowl or 16-ounce mason jar. Stir well so that the chia seeds are dispersed throughout the milk mixture.

Place in the refrigerator. After approximately 30 minutes, stir the mixture again and let it sit in the refrigerator for another 1 to 2 hours before serving.

When ready to serve, top with crushed almonds.

Recipe and photo courtesy of Nichole Dandrea-Russert of PurelyPlanted.com.

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CREAMY AND COZY VEGGIE RAMEN

This creamy, comforting, savory and satisfying coconut-based broth is a feast for the eyes. It also feeds the mind, body and soul.

YIELD: 4 SERVINGS

8 oz chopped button mushrooms (approx. 2 cups)

1 cup chopped white or yellow onion

1 cup chopped red bell pepper

1 Tbsp grated garlic cloves

1 Tbsp grated fresh ginger

1 Tbsp finely minced fresh lemongrass, outer leaves removed

4 cups low-sodium vegetable broth

8 oz dry brown rice noodles

2 Tbsp mellow white or chickpea miso

1 cup canned light coconut milk

2 Tbsp coconut aminos or reduced-sodium tamari

2-3 tsp gochujang or chili paste

2 cups chopped bok choy

1 cup shelled frozen and thawed edamame

2 Tbsp lime juice

3 stalks green onion, thinly sliced

¼ cup chopped cilantro

Sriracha or hot sauce of choice to taste (optional)

To a large stockpot over medium-high heat, add the mushrooms, onion and red bell pepper. Stir occasionally until the onions are translucent, about 2 to 3 minutes.

Stir in the garlic, ginger and lemongrass. Cook for another minute.

Add the vegetable broth and 2 cups of water. Bring the mixture to a boil and then add the noodles. Cook for 10 minutes or until the noodles are tender.

In a medium bowl, whisk together the miso, coconut milk, coconut aminos and gochujang until the miso is completely dissolved.

Once the noodles are tender, turn off the heat and stir in the coconut milk mixture.

Add the bok choy and edamame, stirring until the bok choy is slightly wilted. Add the lime juice.

Divide the ramen among four bowls and garnish with a generous amount of green onion, cilantro and sriracha.

Store leftovers in an airtight container in the refrigerator for up to

5 days. The noodles will continue to absorb the broth and may get a bit soggy.

Note: The coconut miso mixture can be prepared ahead of time and stored in an airtight container in the refrigerator for up to 48 hours.

Substitutions: Button mushrooms can be replaced with shiitake, cremini or any other mushroom. Substitute red onion or shallots for the white or yellow onion. Green, yellow or orange bell pepper can replace the red bell pepper. Instead of bok choy, use spinach or kale. Add chickpeas in place of edamame.

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

The nourishment of body is food, while the nourishment of the soul is feeding others.

—Ali ibn Abi Talib

Regenerative Technology without injections

Featuring NuvoCell Biologics

NuvoCell is revolutionizing regenerative medicine by taking the same ingredients currently used in stem cell injections, stabilizing them with lipid nanoparticles, and formulating them into a topical cream with natural transdermal ingredients that act as carriers to deliver powerful regenerative relief to discs, cartilage, muscles, tendons, ligaments, and nerves. All without injections or downtime, and easily applied at home.

51% decrease in pain in just 1 month

In an 80-person pilot study utilizing a transdermal regenerative cream, the average Visual Analog Scale (VAS) pain score among patients diagnosed with chronic low back pain and osteoarthritis decreased by 51%.

TARGET AREAS

Neck

Back

Shoulders

Elbows

Wrists and Hands Hips

Knees

Ankles

Feet

JoAn was recommended for knee replacement surgery after suffering from debilitating knee pain for years but was determined to find alternative ways to regain her mobility and live pain-free. After just one month of using NuvoCell, she is amazed by the results she has seen in her knee and in her quality of life.

Brian, a 3x world champion rodeo rider, struggled with back pain for years from competing. After trying various treatments, he found real relief with NuvoCell. Hear his story and why he is continuing to use NuvoCell on his back and other areas. Ask your local healthcare provider about NuvoCell or scan the QR code to find a provider in your area.

Brad, a retired contractor, lived with severe shoulder pain for over 50 years after a car accident left him with a separated shoulder, broken collarbone, and torn rotator cuff. A recent fall made things worse, forcing him to give up golf and basketball. Recently, his wife introduced him to NuvoCell. After applying it twice daily for two months, his pain dropped by over 90%. Today, Brad is back to playing golf, shooting hoops, and enjoying life again - pain-free.

Data-Driven Wellness

Functional Lab Testing To Personalize a Healthy Lifestyle

by Hannah Tytus

Functional lab testing extends beyond conventional tests to assess body systems such as gut function, hormone balance, nutrient absorption and detoxification. By analyzing a broader range of biomarkers and using wider reference ranges, practitioners can design personalized nutrition, lifestyle and supplement strategies that address the underlying drivers of health.

When applied judiciously, functional testing empowers patients with actionable insights, guiding them toward improved digestion, nutrient utilization, hormonal balance and overall well-being. Dr. Aumatma Simmons, a double board-certified naturopathic doctor and endocrinologist, underscores the importance of collaborating with a professional before undertaking functional lab testing to save time, money and confusion. Not all tests are equally reliable, and an experienced practitioner can help separate the fluff from the facts.

“I do not like to over-test because of the expense. If an elimination diet brings symptom relief, for example, then less testing and fewer supplements are needed,” states Lorraine Maita, M.D., an internal, integrative and functional medicine specialist at The Feel Good Institute.

Limits of Conventional Lab Work

“Conventional lab testing is designed based on averages, and those averages are not always what’s optimal,” explains Simmons, noting that many conventional reference ranges are broad, encompassing a diverse population without specifying what truly constitutes ideal health. From a functional perspective, she says, lab tests are interpreted with a focus on optimizing health, rather than merely adhering to the normal range.

According to Maita, another limitation of conventional lab tests is that they solely indicate the presence of nutrients in the bloodstream without providing insight into the body’s actual absorption or utilization of those nutrients. “Just because you’re eating healthy does not mean that food is being digested, absorbed and assimilated. A lot of blocks can happen along the way,” she explains, adding that functional lab testing adds more detail to help clarify what is really going on in the body.

Common Functional Testing

Stool Test for Gut and Immune Function: A stool test examines the presence and absence of microorganisms to gain a better understanding of the gut microbiome within the body. In addition to taking a census of the various beneficial bacteria, this test also assesses the presence or absence of specific digestive enzymes, parasites, worms, yeast or inflammation markers. In Maita’s practice, this test allows her team to provide personalized, precision medical care to address microbiome imbalances and immunological stressors.

Food

Sensitivity

Testing:

These tests are designed to assess the immune system’s reaction to specific foods or food additives. The Mediator Release Test (MRT), used by Simmons, “looks at all of the specific white blood cells in the body and how they respond to a specific food,” she explains. Unlike allergy tests that detect immediate reactions, the MRT identifies delayed immune responses that may cause bloating, fatigue, headaches, joint pain, skin issues or other chronic symptoms. According to Simmons, the results guide personalized dietary modifications to reduce inflammation and enhance overall wellness.

Maita notes, “Food sensitivity testing is sometimes helpful for people who can’t tell what their trigger foods are by just doing an elimination diet. I like to use the Vibrant Wellness test. It will show them if they’ve made antibodies to food, which suggests how well they might do when they remove those foods.”

Functional Nutrient Test:

While conventional testing measures the presence of nutrients in the bloodstream, an intracellular blood test—also known as micronutrient testing or functional nutrient testing—measures nutrient levels within red and white blood cells, thus determining whether nutrients are being properly absorbed and utilized by the body.

“A lot of people are taking supplements, but their GI [gastrointestinal system] isn’t absorbing any of it,” Simmons points out, highlighting how functional testing can uncover hidden inefficiencies that standard blood tests and supplementation alone might miss. Citing the trending supplement CoQ10 as an example, she notes that a functional nutrient test may suggest that a patient should take a different form of the supplement for better absorption.

Dried Urine Test for Comprehensive Hormones

(DUTCH): This test provides a comprehensive analysis of adrenal and sex hormone function. Unlike conventional cortisol tests, the DUTCH measures levels four times throughout the day and evaluates cortisol metabolites to explain how the body produces, converts and eliminates cortisol each day.

The DUTCH is also invaluable as a way of mapping the body’s ability to process estrogen. “This is critical because symptoms often attributed to estrogen dominance—such as breast tenderness, irritability, premenstrual syndrome and sub-fertility—are frequently caused, not by excess estrogen itself, but by metabolite buildup or impaired clearance pathways, in which case specialized diindolylmethane (DIM) supplements would be prescribed to support estrogen metabolism,” Simmons explains. “This illustrates why the professional interpretation of DUTCH testing is essential: because it shows whether a hormone imbalance is truly about excess, impaired metabolism or faulty elimination, allowing interventions to be tailored accurately, rather than relying on generalized supplement advice.”

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

The Reset We’re Really Craving

Two Intentional Ways to Travel for Detox, Nourishment and Renewal

by Shae Marcus

Detox-supportive travel no longer fits into a single category. Today, it exists along a spectrum—from wellness-forward hotels that weave nourishment and restorative therapies into a flexible stay to guided retreat programs that offer a more structured experience. Both approaches share the same intention: supporting the body through mindful food, therapeutic care and environments designed to restore balance.

The difference lies not in effectiveness, but in how much structure a traveler wants.

The Foundation: Food as Daily Medicine

Whether staying at a wellness-focused hotel or participating in a retreat, food remains the cornerstone of detox-supportive travel. Meals are typically organic, seasonal and minimally processed, designed to ease digestive load while supplying essential nutrients.

Guests often encounter vegetable-forward dishes, mineral-rich broths, fresh juices or gut-supportive meals prepared simply and eaten slowly. Without distraction or excess, food becomes informational—revealing how ingredients affect digestion, energy and mental clarity.

For many travelers, this shift alone brings noticeable changes: less bloating, steadier energy throughout the day and a renewed connection to hunger and fullness cues.

Path One: Wellness-Forward Hotels & Destinations

Flexibility, Autonomy and À La Carte Support: Wellness-forward hotels allow travelers to opt into detox-supportive practices while maintaining the freedom of traditional travel. These properties integrate nourishment and therapeutic care without requiring adherence to a fixed schedule or program.

Guests may choose from spa offerings such as infrared sauna, hydrotherapy, lymphatic drainage, abdominal massage or restorative bodywork, alongside menus designed to support digestion and metabolic balance. Time in nature, quiet spaces and thoughtful design further support nervous system regulation.

This approach appeals to travelers who value

autonomy—those who want wellness woven into their stay, not structured around it.

Regions where this style of travel thrives include:

• Italy and the Mediterranean, where slow meals, daily walking and simple cuisine naturally support digestive health

• Mexico and Costa Rica, offering nature-centered properties with cleansing menus and spa circuits

• North America, particularly California, Arizona and the Northeast, where hotels increasingly incorporate seasonal detox offerings and integrative spa services.

Path Two: Guided Detox & Food-Focused Retreats

Structure, Education and Support: Detox retreats offer a more guided experience. Meals, therapies and daily rhythms are curated within a defined schedule, often led by functional medicine practitioners, naturopaths, integrative nutritionists or traditional healing professionals.

In addition to food and spa therapies, retreats frequently include educational components—such as cooking demonstrations, nutrition talks or lifestyle workshops—designed to deepen understanding and support long-term integration.

For travelers who find clarity and comfort in structure, retreats provide containment, accountability and depth—without requiring ongoing decision-making.

Choosing the Right Path: Neither option is inherently better. The most supportive experience is the one that aligns with a traveler’s personality, health needs and season of life. Some seek flexibility and exploration; others benefit from guidance and defined rhythms. Both paths can lead to meaningful, lasting insight.

In the end, detox-supportive travel isn’t defined by where one stays—but by how intentionally food, rest and care are woven into the journey. When those elements are in place, travel becomes not just restorative, but informative—offering clarity that continues long

after the return home.

Self-care isn’t a luxury—it’s the foundation of a healthy, resilient life. When we choose travel experiences that nourish the body and calm the nervous system, we’re not escaping our lives; we’re learning how to care for ourselves more intentionally within them

Shae Marcus, the founder of The 11:11 Experience, believes intentional pauses and meaningful travel remind us who we are when life slows, offering clarity, connection and space to begin again. For more information visit www.The1111Experience.com.

Self-Confidence in Children

Its Importance for Overall Well-Being

by Dan McMeans

When a child experiences bullying—whether at school or in their neighborhood—it can be deeply unsettling for the entire family. Parents may notice subtle changes first: a child becoming quieter, more hesitant or unsure of themselves in situations that once felt comfortable. These moments often leave parents searching for supportive ways to help their child regain a sense of safety and confidence.

Bullying dynamics are complex and often rooted in insecurity. Children that bully may be seeking control or validation and may target peers they perceive as withdrawn or unsure. While every situation is unique, one compassionate approach is helping a child strengthen their sense of self-confidence and inner stability.

Building confidence is not about encouraging confrontation. Rather, it’s about supporting children in feeling secure within themselves—emotionally and physically—so they can respond to challenges with steadiness rather than fear. When children feel supported in expressing themselves calmly and clearly, difficult interactions often begin to shift naturally.

Self-confidence is not something a child either has or doesn’t have; it develops over time through encouragement, practice and positive experiences. As children begin to trust their own voice, subtle changes often follow. They may speak more clearly, maintain eye contact and feel more grounded in their bodies. These small yet significant shifts can influence how children relate to others and how

they are perceived by their peers.

Beyond social interactions, self-confidence plays an important role in overall well-being. A confident mindset supports emotional resilience and healthier responses to stress. Over time, it can help reduce feelings of anxiety while supporting both mental and physical health. Children that feel confident are often better equipped to navigate challenges without becoming overwhelmed.

Confidence also opens the door to growth. When children trust themselves, they are more willing to try new things, recover from setbacks and approach life with curiosity rather than fear. These experiences help shape a broader sense of possibility and self-trust that extends well beyond childhood.

Supporting a child in building self-confidence during challenging moments is less about changing the external situation and more about strengthening what is within. With patience, compassion and guidance, experiences like bullying can become meaningful turning points—helping children develop inner resources that will support them throughout their lives.

Dan McMeans provides guidance and support for those that are interested in gaining a deeper understanding of themselves, their life patterns and how renewed perspective can positively influence their future. For more information or to make an appointment, call 267-570-9042, email Dan_McMeans@yahoo.com or visit www. Mind-Propulsion.design.

The Hydration Habit

Helping Kids Thrive With Every Sip

by Christina Connors

Hydration is one of the most overlooked pillars of children’s health, even though it affects nearly every aspect of how they think, feel and function. Because kids have a higher percentage of total body water, approximately 65 to 80 percent, even slight dehydration can ripple through their day in ways both subtle and significant. The American Academy of Pediatrics recommends four cups of fluids daily for 1-to-3-year-olds, five cups for 4-to-8-year-olds and seven to eight cups for older children. Plain water is the best choice.

Hydration Hurdles

Kids face unique physiological challenges when it comes to staying hydrated. A 2025 systematic literature review in Children revealed that youngsters are frequently dehydrated. About 81 percent of the studies reported dehydration among child athletes, while 69 percent of the studies observed dehydration in non-athletic children, as well.

“In adults, a loss of 2 percent body weight in fluids has adverse effects, but in children, those negative effects are thought to occur at only a 1 percent loss,” explains Heather Mangieri, a registered dietitian nutritionist and author of Fueling Young Athletes: Essential Foods and Fluids for Game Day—and Every Day. Kids don’t always recognize when they’re thirsty. The youngest are especially susceptible to dehydration because they cannot independently communicate their thirst to caregivers or access fluids. School restrictions on bathroom breaks, limited water access and distractions all contribute to children falling behind on fluids.

Hidden Impacts on Brain and Body

“Research has shown that dehydration negatively impacts cognitive performance, particularly in the areas of attention, memory and focus,” says Mangieri. “When kids struggle to concentrate and process information, that can lead to learning challenges.”

A 2019 study published in The Journal of Nutrition involving 9-to11-year-old participants demonstrated that four days of increased

water intake led to improvements in working memory and cognitive flexibility—the mental ability to shift perspectives, adapt thinking and change strategies in response to new information or changing demands.

Yet signs of dehydration often go unnoticed. “Noticeable thirst is one sign, but other signs are vague and often missed,” explains Mangieri. “Less obvious signs are headache and lightheadedness, irritability, nausea, difficulty paying attention, weakness and fatigue.” She recommends monitoring urine color: pale yellow indicates good hydration, while dark yellow signals dehydration.

Adopting Lasting Practices

Small, consistent strategies can transform a child’s hydration status, and with it, their daily resilience. Start the day with water before breakfast. After hours of sleep, children wake naturally dehydrated. Create “sip-time” moments at predictable transitions, including when they return home from school, before homework and before bed.

“One of the best ways parents can help promote healthy drinking habits from a young age is by modeling the behavior themselves,” Mangieri counsels. “When kids see their parents filling up their water bottle, carrying it around and drinking from it, they are more likely to develop that habit, too.”

She also recommends letting kids choose and decorate their reusable water bottle. Because drinking out of a straw tends to increase the amount of water consumed without even realizing it, choosing a water bottle with a straw can help. Other fun ideas include colorful twisty straws, ice cube trays in fun shapes and adding juice from defrosted frozen berries for natural flavoring.

Hydrating foods are integral to good hydration. This includes fruits and vegetables with high water content such as cucumbers, watermelon, celery and tomatoes. “For kids that don’t care for plain fruit, it can be added to oatmeal or yogurt, or pureed and frozen into popsicles, or blended into a smoothie,” Mangieri suggests. “Soups and stews are also great options for picky eaters.”

Added Needs for Active Kids

With sports drinks marketed aggressively to young athletes, many

parents wonder whether electrolytes are truly necessary. Mangieri clarifies, “Children that eat a well-balanced diet and drink adequate fluids can most often get all of the nutrients they need without the use of electrolyte-replacement beverages.”

She notes that children participating in exhaustive exercise for more than an hour, especially in hot, humid weather, may benefit from electrolyte beverages. However, she explains, “Even active kids that sweat a lot can replace their losses without using an electrolyte drink. Since sodium is the main electrolyte lost in sweat, eating sodium-containing foods before and after activity, along with drinking water, can help replace what was lost in sweat.”

The Power of Small Changes

Hydration is foundational self-care supported by simple strategies: a reusable bottle, a morning routine, hydrating foods and consistent encouragement. These tools sharpen focus, stabilize mood, fuel energy and support growing bodies. Start this week with one change: a new, cool-looking water bottle, a morning hydration ritual or cucumber-and-mint-infused water in the fridge. Watch what unfolds when their bodies get what they need, sip by steady sip.

Christina Connors is a writer, keynote singer and workshop facilitator. Learn more at ChristinaConnors.com.

Pet Reactions to Food

How To Ease Their Discomfort

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

Persistent itching, recurrent ear infections, digestive upset and dull coats are common in pets and often indicate a food reaction. Distinguishing food allergies from sensitivities can be confusing because their symptoms often overlap. However, understanding the difference is essential to arrive at an accurate diagnosis, effective dietary strategies and better long-term outcomes.

Food allergies occur when the immune system misidentifies a normally harmless food as a threat and triggers an inflammatory response. According to a 2023 article published in the Journal of the American Veterinary Medical Association, when the immune system’s tolerance to food breaks down, the response involves either antibodies or immune cells like T-cells. Common symptoms include persistent itching, recurrent skin or ear infections, vomiting, diarrhea or a combination of skin and tummy symptoms. Over time, even small amounts of the offending ingredient can provoke noticeable reactions.

Food sensitivities, also referred to as food intolerances, differ from food allergies because they do not involve antibodies or immune cells. Instead, food intolerance arises when foods overwhelm the pet’s digestive capacity, its metabolism or its normal gastrointestinal function. Common symptoms include intermittent diarrhea, gas, vomiting, variable itching and changes in energy or behavior, with reactions often appearing hours or days after the food was eaten.

Although food allergies and food sensitivities can exhibit similar skin and gastrointestinal signs, veterinarians differentiate between them based on reaction patterns, dose sensitivity, timing and response to dietary intervention, rather than relying solely on symptoms.

Dietary Triggers and the Role of Elimination Diets

Food allergies are most often caused by specific proteins. A 2016 study published in BMC Veterinary Research indicates that the most prevalent allergens in dogs include beef, dairy, chicken, wheat and lamb; while in cats, beef, fish and chicken are most frequently implicated. Food sensitivities, on the other hand, are usually related to how the pet’s body handles certain ingredients. These reactions may occur when foods are highly processed, contain additives or are difficult for the pet to digest, rather than being caused by the immune system.

The most reliable way to identify the problematic food is through an elimination diet, followed by gradual reintroduction of ingredients. During the elimination phase, pets are fed a simplified diet with ingredients they have rarely or never eaten. All treats, flavored medications, supplements and table foods are removed during this process. This phase typically lasts eight to 12 weeks, although chronically affected pets may require a longer duration. Signs like itching, vomiting, diarrhea or ear problems are meticulously monitored. Once symptoms improve or stabilize, individual ingredients are slowly reintroduced one at a time, with several days separating each addition. If symptoms return after a specific ingredient has been reintroduced, that food is identified as the trigger.

A 1994 study published in the Australian Veterinary Journal demonstrates that an elimination diet can lead to improvements, and the recurrence of symptoms confirms food-related reactions. This method also helps veterinarians determine whether the reaction is more consistent with a genuine allergy or a non-immune sensitivity, thus guiding long-term dietary management.

Supporting Healing From the Inside Out

Dr. Peter Dobias, a conventional and integrative veterinarian, emphasizes that food sensitivities and food allergies should be viewed as expressions of deeper systemic imbalances rather than isolated dietary shortcomings. He explains that regardless of whether a pet develops a sensitivity or an allergy, the underlying contributors frequently overlap. These include genetic predisposition, toxin accumulation, nutrient deficiencies, gut dysbiosis (imbalance), chronic stress and limited dietary diversity during early development.

feeding species-appropriate, minimally processed whole foods; providing essential nutrients like omega-3 fatty acids, probiotics, vitamins and minerals; supporting liver detoxification; and maintaining spinal and structural health. While allergies often appear more acutely and require immediate management, he stresses that addressing underlying imbalances benefits both conditions.

Dobias treats both allergies and sensitivities with foundational restoration rather than symptom suppression. His approach includes

“Allergies are a signal that the body’s systems and metabolism need support, not just that a single food needs to be eliminated,” Dobias asserts. This perspective helps explain why quick dietary fixes often fail. Removing a single ingredient without addressing digestive capacity, detoxification or inflammation may temporarily reduce symptoms, but it does not resolve the conditions that allowed reactivity to develop. Effective dietary intervention therefore requires structure, patience and a broader understanding of how food interacts with the whole system.

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

The Bittersweet Beauty of the Present Moment

by Shae Marcus

In a city filled with builders, healers and bold-hearted visionaries, it’s easy to believe the magic lives in the milestone.

The ribbon cutting. The sold-out room. The finished product.

But I recently came across a photo that reminded me the real magic rarely waits for applause.

It was taken in the middle of a demanding season—long days, tight timelines, constant problem-solving. I could almost hear the echo of laughter bouncing off the convention center walls after a 14-hour stretch, the hum of last-minute adjustments, the deep breath when everything finally came together.

At the time, we weren’t thinking about legacy. We were thinking about logistics. We were holding vision while managing details. We were tired—and lit up at the same time.

We certainly worked hard.

There were moments we questioned things. Moments when the weight felt heavy. But there was also something electric about building something meaningful alongside people who cared just as deeply.

Looking at that photo now, what hits me isn’t the exhaustion.

It’s the aliveness.

The shared glances that said, “Can you believe we’re actually doing this?”

The laughter squeezed between responsibilities.

The pride that comes not from perfection—but from showing up fully.

Not what went perfectly.

Here’s the truth no one talks about enough: the seasons that stretch us the most are often the ones we’ll one day miss.

In conversations about mindfulness and intentional living, we talk about slowing down. But presence isn’t just about quiet mornings and calm spaces. It’s about recognizing the privilege of building something that matters—even when it’s messy, even when it’s hard.

Especially then.

Pause today and ask yourself: If I were looking back at this season five years from now, what would I be proud of?

Not what looked impressive.

But where you led.

Where you stayed.

Where you kept going.

The extraordinary rarely announces itself. It hides inside ordinary Tuesdays and long Fridays and “we’ll figure it out” moments.

The life you’re building isn’t someday.

It’s already in motion.

Shae Marcus, publisher of Natural Awakenings South Jersey and Philadelphia, believes we don’t wait for applause to define meaning. When work serves the heart and community, it already matters.

Email Publisher@NAPhiladelphia.com for guidelines. We advise confirming in advance directly with the business or organization.

Sunday, March 1

Pressed Flower Fairy Light Lantern – 1011:30am. Join us in this engaging and educational workshop where participants enjoy the art of decorating with pressed flowers. Cost: $45. Rose Bridge Farm Sanctuary, 1314 N. Limekiln Pk., Dresher. www.RoseBridgeFarmSanctuary.com

Holistic Health & Healing – 11am-5pm. Join in South Jersey’s leading destination for wellness, education and conscious connection. This full-day event offers an inspiring blend of learning, exploration and community designed to help you live more fully and intentionally. Cost: free. DoubleTree by Hilton, 2349 Marlton Pk. Cherry Hill. www.HHHExpo.com

Monday, March 2

Yoga for Curious Kids – 4-4:45pm. Children are guided to explore their capacity for physical and mental balance, strength and flexibility using the tools of movement, mindfulness, conscious breath and relaxation. Cost: free. Richmond Library, 2987 Almond St., Philadelphia. www.FreeLibrary.org/Richmond.

Tuesday, March 3

Adult Yoga Class at Whitman Library –6-7pm. Join Anne-Marie Mulgrew for yoga class. All levels welcomed. Cost: free. Whitman Library, 200 Snyder Ave., Phialdelphia. www.FreeLibrary.org/whitman

Thursday, March 5

Gentle Yoga Series with Lauren Session – 2-7pm. This class uses slow, easy movement and an emphasis on breathing to guide students into a closer connection with themselves and the world. Colonial Elementary School, 230 Flourtown Rd., Plymouth Meeting. www.ColonialSD.org

Chakra Crystal Bowl Sound Bath Healing with Kym – 6:30pm. Join us for an enlightening experience with the use of Chakra Crystal bowls, attributing various notes to a specific energy center of chakra with the body. Cost: $35. Balance Mind, Body & Spirit, 101 Bill Smith Blvd., King of Prussia. www.BalanceMindBodyAndSpirit.com.

Saturday, March 7

Soul Living Feng Shui Intensive – 9am3:30pm. Learn Feng Shui, the ancient art of placement of articles in your environment conducive to what you would like to achieve. Cost: $350. Holistic Apothecare, 15 N. Ridge Ave., Ambler. www.HolisticApolothecary1.com

Northern Liberties Farmers Market –10am-2pm. This weekly, yearlong farmers market features over a dozen vendors including fruit and vegetable farmers, dairy purveyors, chocolate makers, hyper-locally brewed beer and more. Courtyard of the Piazza, corner of 2nd St. and Germantown Ave., Philadelphia. www.LivePiazza.com

SAVE-THE-DATE

4-Day Transcendental Meditation ™ Courses:

Course #1: Begins on Saturday, March 7; Course #2: Begins on Monday, March 9. First day of course is taught in-person and the next 3 days are done remotely. Allow 2 hours each day for 4 days to complete the course.

Joe and Carole Smith, Teachers of the Transcendental Meditation Program 215-783-4629

CSmith@tm.org

Doylestown Branch, Tammany Farm 5792 Carversville Rd., Doylestown www.TM.org/Doylestown

Sunday, March 8

Stained Glass Workshop – 1pm. Join us for a hands-on workshop where you’ll learn the foundational skills behind this timeless art form. Cost: $100. Plant 4 Good, 100 Cricket Ave., Ardmore. www.Plant4Good.net.

Wednesday, March 11

Group Mindfulness Walks – Winter Season – 8:30-11:30am. Join us for our winter group walks designed to help heal by moving, breathing and connecting to our community. Cost: $8. Roots to Branches Soul Studio, 110 Ardmore Ave., Rear B1, Ardmore. www.RootsToBranchesTherapy.com

MotherCircle: 8-Week Journey with Meghan Dwyer – 11am. Share and be witnessed in an intergenerational women’s circle where we explore aspects of mothering often not talked about. Cost: $329. Camaraderie Ambler, 10 Cavalier Dr., Ambler. www.MotherCircle.com

Friday, March 13

Free Stories & Songs Spring Session for Kids – 10-11am. Children ages newborn-5 along with their caregivers enjoy stories, sing songs, play and connect with others. Cost: free. Peace Lutheran Church, 200 E. Beidler Rd., King of Prussia. www.PeaceKOP.com

Sunday, March 15

Aerial Yoga is Regular Yoga – 1-3pm. In this workshop, you’ll experience a complete yoga class and explore how aerial yoga can complement and deepen your practice. Cost: $45. Moondog Yoga, 115 E. Broad St., Ste. 200, Quakertown. www.MoondogYoga.com

Thursday, March 19

Introduction to Houseplant Propagation – 6-7:30pm. Build your plant collection and your confidence by learning how to propagate your favorite houseplants. Cost: $35. Plant 4 Good, 100 Cricket Ave., Ardmore. www.Plant4Good.net

Friday, March 20

Spring Awakening Yoga and Ritual with Candace – 6-8pm. As Earth rebirths itself, we are invited to emerge from our winter hibernation, shake the last of the snow from our bones and explore how we want to expand for nature’s new year. Cost: $40. Yoga Home, 148 8th Ave., Consohocken, www.OurYogaHome.com

Saturday, March 21

Toltec Overnight Retreat – Spring Equinox -A Favorite Don Miguel Ruiz Ceremony – 10am. Join us to experience a profoundly transformative process used by Toltec Shamans to release long-held energy, beliefs and patterns that block you. Cost: $333. Venmo @janet-straightarrow or www.PayPal.me/JanetStraightArrowZelle Be the Medicine, 247 North Rd., Chester. 973-647-2500 www.BeTheMedicine.com

Sunday, March 22

Sound as Medicine Gong Bath – 9:3011:30am. This sacred group journey invites you to surrender into the powerful, healing soundscape of one of the most ancient and transformative instruments know to humanity. Cost: $44.52. The Sanctuary, 2189 Esten Rd., Quakertown. www.MoonMentoring.com

Saturday, March 28

300-Hour Yoga Teacher Certification –9:30am. Understand yoga as a powerful healing force, and as a pillar of consciousness that supports the body and the mind. Cost: $1,500. Moondog Yoga, 115 E. Broad St., Ste. 200, Quakertown. www.MoondogYoga.com

Free Spring Grief Walk in Nature – 12-2pm. This program begins with a brief, guided meditation followed by a quiet, 30-minute walk through the arboretum, with a few stops along the way for reflection and open sharing. The Philly Goat Project, 6336 Ardleigh St., Philadelphia. www.PhillyGoatProject.org

Saturday, April 25 & Sunday, April 16

Comprehensive Reiki 1 Training Advanced Learning & Experience

Participants during this two-day class will receive Reiki 1 training, become confident in understanding and practicing energy medicine and healing, and activate their intuitive gifts and spiritual helpers. Held in the private Chester home of Reiki Master Healer Teacher-Shaman Janet StraightArrow 973-647-2500

Sunday, May 29Tuesday, May 31

Soul Shamanism Training 4pm Sun.; 1pm Tues. Join us on this journey to you. Imagine learning a direct process to know exactly who you are and why you are here now. Cost: $695. Himalayan Institute Yoga Center 952 Bethany Turnpike, Honesdale www.BeTheMedicine.com

Thursday, July 9Sunday, July 12

Vision Quest Retreat with Mitote –Profound Spiritual Experience in Nature 3pm Thurs.; 1pm Sun.

A time for you. Pause and get off the track of your life to go inside and discover your authentic voice, needs, choices and inner wisdom as a gift you give yourself. You find that this experience offers deep healing on all levels. Cost: $1,000. Venmo @Janet-StraightArrow or www.PayPal.me/JanetStraightArrowZelle Artfarm, 31 Fawn Ln., Accord, NY

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 Publisher@NAPhiladelphia.com to request our media kit.

Bodywork

NANCY WALTON

Awaken & Restore Massage and Wellness Center

716 N. Bethlehem Pike, Suite 204A Ambler, PA 19002 267-221-7160

At Awaken and Restore Reiki master Nancy Walton offers natural healing methods for body and mind. Reiki, individual Sound Baths, Chakra clearing and alignment with (optional Soul Star for personal direction) Tuning Fork sessions. As a Certified Reflexologist (since 1989) Foot Acupressure is also available. By appointment only. Call 267-221-7160.

Coaching

STEPHANE PONCELET

570-449-2219

calwl2022@gmail.com

www.Create-A-LifeWorthLiving.com

Clients learn to observe and respond to deep-seated emotions of conflict, emptiness, and loneliness that often arise from family dysfunction. Guided in mourning the unchangeable aspects of their past, helped to own their truths and grieve their losses, clients are encouraged to show themselves the love, patience, and respect they truly deserve. A transformative process which creates a life that is truly worth living.

Energy Healing Arts

SAGE & SAND MYSTIC

Kristina@SageAndSandMystic.com

Sage & Sand Mystic offers one-to-one intuitive energy healing rooted in grounded mysticism. Sessions support clarity, alignment, and deeper self-connection through personalized, responsive energetic work.

Integrative Wellness

INTERCONNECTIVE HEALTH

5055 Swamp Rd., Suite 203 Fountainville, PA 267-935-4929

www.InterConnectiveHealth.com

InterConnective Health is an integrative wellness center offering personalized care blending modern medicine with holistic therapies, supporting physical, emotional and energetic balance through root-cause healing and whole-person care.

Transcendental Meditation Programs

DOYLESTOWN TM CENTER

Joe & Carole Smith

Teachers of the Transcendental Meditation Program

Tammany Farm 5792 Carversville Road Doylestown, PA 18902 215-783-4629

CSmith@tm.org www.TM.org/Doylestown

Certified teachers Joe and Carole Smith offer Transcendental Meditation instruction, a research-backed practice supporting stress relief, improved sleep, emotional resilience and mental clarity through personalized instruction requiring no belief system or changes.