Natural Awakenings is printed on partially recycled and fully recyclable newsprint with black soy ink.
Friends,
There’s a moment every December when I finally feel the shift—usually when I’m standing at the window with a hot mug of tea in hand, watching the morning stretch itself awake. The house is quiet, the world outside feels unhurried, and yes… my fluffy socks have already made their seasonal return. It’s the kind of moment that reminds me to slow down, breathe a little deeper and make space for the things that truly steady me.
This month’s issue is shaped with that same intention—to offer stories that support, uplift and nourish you as we close out another year.
Our feature story, “Cultivating Joy: How Movement, Gratitude and Connection Transform Our Lives,” explores joy as something we choose and cultivate, not something that appears only when life behaves. Joy has a way of meeting us when we stay present, move our bodies and lean into connection—even in the middle of a busy season. It’s a reminder that we can return to joy again and again, regardless of what the calendar looks like.
We’re also shining a light on the often-unseen holiday workload in “The Heart Work of Kin-Keeping.” Every family has someone who holds the season together behind the scenes— the planner, the scheduler and the quiet magician making everything happen. This article invites a gentler, more shared approach to traditions, so the joy is felt by everyone, including the one that usually carries the weight.
On the food front, “The Magic of Gourmet Salts: From Fleur de Sel to Himalayan Pink” brings a playful spark to winter cooking. These salts add depth and surprise to the simplest dishes— smoked salt on popcorn, chili salt in a hearty stew or wine salt that turns chocolate into something unexpectedly memorable. Used mindfully, they elevate everyday meals without relying on extra sodium.
And of course, our four-legged companions deserve attention, too. “Boosting Canine Health: Holistic Immune System Strategies” explores how nutrition, rest and emotional balance support a dog’s vitality. They give us so much comfort throughout the year; this piece offers simple ways to support their wellness right back.
My hope is that this issue finds you in a moment of calm—maybe with your own warm mug, maybe in your comfiest socks—and offers something that feels grounding as you navigate this reflective season.
Happy Holidays,
Shae Marcus, Publisher
OCTOBER 2026
Taj Mahal, Chandigarh, Dharamshala, Katra, Vaishno Devi, and so much more…
Taj Mahal, Chandigarh, Dharamshala, Katra, Vaishno Devi, and so much more…
Kula Kamala Foundation - 17 Basket Road Reading PA 19606 - (484) 509-5073 ex.1
Kula Kamala Foundation - 17 Basket Road Reading PA 19606 - (484) 509-5073 ex.1
Give the Gift of Wellness
This Holiday Season
InterConnective Health & Wellness Center, in Fountainville, is offering a limited-time gift card promotion throughout December. When customers purchase a $100 gift card, they will receive an additional $25, making it easy to share a meaningful wellness experience with others.
The center is known for its whole-person approach, providing chiropractic care, lymphatic drainage, red-light therapy, nutritional guidance, sound therapy, infrared sauna sessions, and other services that support relaxation and overall well-being.
Founder Shea Kennedy notes, “The holidays invite connection, but they can also stretch us thin. This gift card offer is our way of helping people pause, breathe and choose themselves. Everyone deserves a moment of real care.”
A holiday gift card allows recipients to tailor their wellness experience, whether they want to ease chronic tension, boost immunity, rebuild energy or create space for a quiet reset before the new year.
Location: 5055 Swamp Rd., Ste. 203. Gift cards can be purchased online or in person. For more information, call 267-935-4929 or visit www.InterConnectiveHealth.com.
On the Cover …
WARM SPICED PEAR ELIXIR
YIELD: 2-3 SERVINGS
This soothing drink blends ripe pears, warming spices and a touch of honey for a naturally sweet, nonalcoholic treat. It’s perfect for cozy evenings and supports relaxation, digestion and seasonal comfort.
4 cups water (or half water, half pear juice for richer flavor)
2-4 Tbsp honey, to taste
1-2 whole cinnamon sticks
2 whole star anise pods
3-4 green cardamom pods, lightly crushed (or ½ tsp ground cardamom)
Botanicals for Bodyworkers Workshop Deepens Healing
Bodyworkers, massage therapists and somatic healers can explore the natural power of flower essences at Botanicals for Bodyworkers, a workshop led by Jennifer Hendler, holistic therapist and founder of Jenuinely Botanical Wellness, from 1 to 5 p.m. on January 18 at Bodycentric Healing Arts, in Bryn Mawr.
Participants will learn easy, practical ways to incorporate flower essences into their sessions— helping clients unwind more quickly, drop in more deeply and release what they’re holding with greater ease.
Hendler describes the workshop as “a supportive, heart-centered journey where practitioners will experience how to stay clear, centered and radiant without becoming depleted.” She adds, “You’ll also discover how flower medicine can open the doorway to deeper joy for everyone in the room.”
Attendees will gain tools to boost creativity, strengthen connections to intuition and nature, and increase confidence using botanical healing. The workshop also fosters community among like-minded practitioners.
“If you’re called to weaving nature into your healing practice, this workshop will unlock a powerful new dimension of support and transformation,” assures Hendler.
Cost: $97. Location: 937 Haverford Rd., Ste. 104. For more information or to register, call Hendler at 215-920-8869 or email Jennifer@ClaimingMyVoice.com.
In a medium saucepan, combine the water (or the water-juice blend), pears, honey, cinnamon, star anise, cardamom and optional ginger. Bring to a gentle boil, stirring to dissolve the honey. Reduce heat, cover and simmer for 20 minutes.
Remove from heat, keep covered and let steep for 10 minutes. Strain through a fine mesh sieve, pressing lightly without mashing the solids.
Pour into mugs, adjust sweetness and garnish with a pear slice or star anise pod if desired.
Jennifer Hendler
Ayurveda Detox for Multiple Sclerosis Relief
A 2025 observational study in India, published in the International Journal of Medical and Public Health, investigated the effectiveness of Ayurveda, specifically Panchakarma therapy, in managing pain and improving the quality of life for patients with multiple sclerosis (MS), a chronic autoimmune neurological disease that inflames and damages nerve cells in the brain and spinal cord. Panchakarma involves cleansing procedures designed to detoxify the body and balance the three doshas (energies) in Ayurveda—vata, pitta and kapha.
Over the span of four years, 120 female MS patients aged 19 to 50 received personalized Panchakarma treatments, including snehana (oil therapy), swedana (steam therapy), vamana (induced vomiting), virechana (purgation), basti (enema), nasya (nasal therapy) and rasayana (rejuvenation), alongside yoga and meditation. While 20 percent of the participants showed limited benefits, the remaining 80 percent experienced significant improvements in self-reported pain, mobility and overall well-being, allowing them to reduce their reliance on corticosteroids.
While observational studies lack control groups and cannot establish causal relationships, they can be useful for exploring associations. Further research with larger sample sizes and a control group is needed to confirm these findings.
yurakrasil/CanvaPro
Understanding How Magic Mushrooms Affect the Brain
Psilocybin, a naturally psychedelic compound found in fungi known as magic mushrooms, distorts space-time perception. A 2024 study published in Nature investigated the brain activity of seven healthy adults before, during and three weeks after taking a high dose of psilocybin and methylphenidate, a stimulant commonly used to treat attention-deficit/hyperactivity disorder. Participants returned six to 12 months later for another psilocybin dose. Researchers used 18 magnetic resonance images (MRI) to track specific brain changes.
The study revealed that psilocybin significantly disrupted brain connectivity pathways, particularly in regions of the brain linked to self-awareness, time and space, with the most notable changes in the default mode network (DMN). The DMN includes brain regions associated with the sense of self and reality that are active during self-reflection, daydreaming, memory retrieval and mind-wandering.
Psilocybin’s disruption of brain activity could explain the profound changes in perception reported by users. Participants with greater brain changes reported more intense experiences. The brain connectivity desynchronization persisted for weeks, potentially explaining the enduring therapeutic benefits in treating conditions like depression.
Kissing Bug Disease Spreads Across 32 States
The U.S. Centers for Disease Control and Prevention (CDC) has declared Chagas disease endemic to the United States, meaning that it is consistently present in the country. The disease is transmitted to humans and animals, including cats and dogs, through the feces of blood-sucking kissing bugs. After biting its victim, the bug’s feces deposit the parasite that causes the disease.
The CDC reports that kissing bugs are native to the Southern U.S., but they have been found in 32 states. Chagas disease, which may initially show no symptoms, is a potentially fatal illness that can lead to chronic conditions such as heart failure, an enlarged heart or an enlarged colon. The CDC’s endemic declaration should increase
Ultra-Processed Foods
Undermine the Healthiest Diets
Ultra-processing breaks down whole foods into components and recombines them with additives, flavors, colors and emulsifiers, often making them high in calories, salt, sugar and fat. A 2024 study published in eClinicalMedicine examined the consumption of ultra-processed and minimally processed foods among 200,000 adults with various dietary patterns, including regular red meat eaters, low red meat eaters, flexitarians, pescatarians, vegetarians and vegans. Food frequency questionnaires and food diaries were used to determine diet type and ultra-processed food intake.
Across all diet types, ultra-processed foods made up roughly onefifth to one-quarter of total daily food intake. Vegetarians and vegans consumed slightly more ultra-processed foods than regular red meat eaters. Low red meat eaters, flexitarians and pescatarians ate modestly fewer ultra-processed foods than regular red meat eaters. All other groups ate more minimally processed foods than regular red meat eaters.
These findings challenge the assumption that plant-based diets inherently contain fewer processed foods. Vegetarian diets included slightly more ultra-processed foods than meat-heavy diets, while diets with modest amounts of meat or fish had the lowest ultra-processed food levels.
The authors noted that plant-based diets vary in quality depending on the degree of processing. While meat and dairy alternatives are often perceived as sustainable, many are highly processed. Simply replacing meat with packaged plant products may not yield the expected health or environmental benefits.
awareness of Chagas disease among doctors and veterinarians, leading to more diagnoses and reporting. The declaration also paves the way for more research investment into improved diagnostics, treatments and prevention.
mscornelius from Getty Images/CanvaPro
Stas_V
Building Emotional Resilience in Cancer Survivors
Cancer survivors often experience emotional challenges such as anxiety, depression and fatigue. A study in the Journal of Clinical Oncology evaluated how mind-body practices could support the emotional recovery of nearly 600 cancer survivors with breast, prostate and gastrointestinal cancers, from early to advanced stages.
Participants were either randomly assigned or chose to join mindfulness-based cancer recovery (MBCR) or a tai chi/qigong (TCQ). Each program group was split into those that began their program immediately and a control group that was placed on a waitlist. The MBCR group met weekly for nine weeks and attended a six-hour weekend retreat between weeks six and seven. The TCQ group met weekly for 11 weeks and for a four-hour weekend retreat. Both groups were encouraged to practice daily at home for 30 to 45 minutes.
By the end of the study, both groups showed significant mood improvements compared to the waitlist control group, regardless of whether they chose their program or were randomly assigned. The MBCR group had the greatest reductions in tension, anger and fatigue, with increased energy. The TCQ group notably lowered depression and anger, and boosted vitality. Women benefited more from the MBCR program than men, while younger participants and those with advanced cancer cases responded more strongly to the TCQ program. The study provides strong evidence that gentle mind-body practices are powerful tools to support emotional healing of cancer survivors.
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December has the clarity, the simplicity, and the silence you need for the best fresh start of your life.
—Vivian Swift
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A New Piece in the Human Evolutionary Puzzle
A New Scientist article confirmed that a 146,000-year-old skull found 90 years ago in Harbin, China, belongs to a Denisovan, an ancient hominin race. This discovery provides scientists with a clear image of Denisovans, which had faces similar to ours, but with prominent brow ridges, a smaller forehead and a long braincase. Researchers believe that Denisovans are more closely related to modern humans than Neanderthals, based on the estimated age of our common ancestors. This finding will prompt a reevaluation of other East Asian fossils.
Denisovans were first identified in 2010 through a finger bone and teeth found in a cave in Siberia, Russia. Scientists matched mitochondrial DNA from the Siberian tooth to Denisovan proteins in the skull.
A New Era for Ocean Conservation Begins
After two decades of effort, the High Seas Treaty, officially the Treaty for the Conservation and Sustainable Use of Marine Biological Diversity of Areas Beyond National Jurisdiction, was ratified by Morocco (the 60th nation) in September, becoming international law in January 2026. Although the United States signed the treaty, it has not been ratified by the Senate. This treaty replaces a patchwork of international and industrial organization rules.
The treaty establishes a legal framework to conserve and sustainably use marine biodiversity in two-thirds of the oceans beyond any country’s exclusive economic zone. The treaty’s goals are to protect marine life; establish protected areas; regulate marine genetic resources; and promote equitable benefit sharing, capacity building,
The Fall of Orange Juice
Once a staple of the American breakfast, health and economic concerns have led to a decline in orange juice consumption. Beginning in the 1950s, the Florida Citrus Commission promoted it to boost vitamin C levels and prevent colds and acidosis, a condition where the body accumulates too much acid. At its peak, three-quarters of households kept orange juice in their refrigerators.
Over the past 20 years, orange juice consumption has plummeted by nearly 50 percent. It contains as much sugar as soda, contributing to the obesity and diabetes crises. The price has surged by 67 percent in the past decade, driven by the loss of almost 92 percent of Florida’s citrus groves due to a bacterial disease spread by an invasive insect, which makes the fruit bitter and weakens the trees, and by an increase in hurricanes linked to global warming. Hurricane Milton alone destroyed an estimated 20 percent of Florida’s orange crop.
marine technology transfer and environmental-impact assessment of oceanic activities.
Human Artifacts Found in Vulture Nests
In a study published in the journal Ecology, archaeologists report the discovery of more than 200 human artifacts in the nests of bearded vultures. The scientists rappelled down cliffs to 12 abandoned nests of these bone-eating raptors, which vanished from the cliffs a century ago. Only 308 breeding pairs remain in Europe.
Bearded vultures build and maintain nests for long periods, sometimes for centuries, resulting in thick structures made of a variety of materials, including branches and bones. The scientists found well-preserved human items that were 150 to 675 years old, including leather items, fabric fragments, tools, a crossbow bolt and a slingshot. The most surprising discovery was a sandal made from woven esparto grass believed to be between 650 and 750 years old. The cool, dry conditions in the cliff caves preserved the artifacts.
Deforestation Dulls Butterfly Colors
Scientists in Brazil’s Amazon rainforest have found that butterflies are losing their color. This research is part of a study on the discoloration or alteration of color in the natural world caused by human-driven environmental changes. The earliest known instance of such a change was during the Industrial Revolution, when the peppered moth turned black to blend into its sooty surroundings.
In Brazil, scientists observed a stark difference between butterflies in the rainforest and those in deforested areas. The rainforest is home to a wide array of colorful butterflies, whereas those in deforested regions are brown or grey. In eucalyptus plantations that have replaced the rainforest, dull-looking butterflies thrive. Deforestation impacts the most colorful species first, as the loss of vegetation makes them more vulnerable to predators. Without the protection of natural habitats, the most colorful and ecologically special species could be lost.
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Cultivating Joy
How Movement, Gratitude and Connection Transform Our Lives
by Hannah Tytus
“Discovering more joy does not, I’m sorry to say, save us from the inevitability of hardship and heartbreak. In fact, we may cry more easily, but we will laugh more easily, too. Perhaps we are just more alive,” reflected the late Archbishop Desmond Tutu in The Book of Joy: Lasting Happiness in a Changing World, where he shared wisdom alongside the Dalai Lama.
Joy invites us to be more alive. It surfaces through awareness, connection and acceptance of the present moment, exactly as it is. As winter days grow shorter and the year draws to a close, this is a wonderful time to explore what joy truly is, the things that block it and how it can be reclaimed. Ultimately, joy is not a reward for a perfect life, but a way of being that reminds us to embody our full humanity. Though sometimes fleeting, joy can be profoundly sustaining.
A Physical Experience
“Joy is much bigger than happiness,” asserted Tutu. “While happiness is often seen as being dependent on external circumstances, joy is not.” This mindset—rooted in both heart and spirit—aligns closely with the Dalai Lama’s vision that genuine fulfillment comes from recognizing the deep interconnectedness of all living beings. Joy is an embodied emotion that is distinct from happiness. Happiness is stable, evaluative and may reflect broader life satisfaction—a contentment with one’s career, finances, family, romantic relationships or personal fulfillment—while joy is experienced in the present moment. It is intense, yet fleeting.
In a study conducted in 2025 and published in the International Journal of Qualitative Studies on Health and Well-Being, researchers interviewed 14 adults about their
experiences of joy. The findings explain joy as a complex emotion shaped by individual, relational and cultural contexts. According to the research, joy is intense, transcendent and deeply felt—often arising spontaneously in response to meaningful experiences or connections.
In contrast, happiness encompasses a broader spectrum, exhibiting greater stability, and is associated with life satisfaction and contentment. Participants described joy as a somatic experience, identifying sensations such as “a rush of warmth and lightness throughout the body,” “electricity,” “a bubbling up,” and “tingling sensations,” accompanied by “the urge to move, smile and embrace others.” These visceral reactions often accompanied moments of intense connection, awe and accomplishment.
If joy is felt through the body, movement itself becomes a doorway to experience it more fully. This cultivation of joy is the cornerstone of Jennifer Joy Jiménez’s life’s work. A pioneer in integrative movement and founder of the Brave Thinking Institute’s Health & Well-Being Division, she developed TranscenDANCE, a conscious dance modality for all ages and mobility levels
designed to improve mental, emotional and physical health through inspiring music, body positivity and free-form movement.
Conscious dance is any form of movement that emphasizes mindfulness, inner exploration and emotional release rather than performance or choreography. Although these transformative movement practices have existed for thousands of years, Jiménez laments that for
Relax
many Americans, dance may be confined to weddings, occasional outings or fitness classes, leaving little room for the expressive and emotive daily practice that “allows our soul-self to move our human self.”
Jiménez asserts, “Just a few minutes of dancing releases the happy hormones, offering a DOSE [dopamine, oxytocin, serotonin and endorphins] that shifts our mood better than any antidepressant.” Scientific evidence supports this assertion. A 2024 meta-analysis published in The BMJ analyzed 218 clinical trials, demonstrating that dance was more effective in alleviating depression symptoms than walking, yoga, strength training and even traditional antidepressants.
The Social Nexus
Joy thrives on connection. While it can arise in solitude, it naturally expands most effectively through relationships and shared humanity. When individuals feel seen, supported and part of something larger than themselves, their sense of well-being deepens.
The 2024 World Happiness Report identifies social support as one of the strongest predictors of life satisfaction. Similarly, the Harvard Study of Adult Development—one of the longest-running longitudinal studies of human health—has shown that healthy, fulfilling relationships are the single greatest predictors of both longevity and life satisfaction.
Nurture
more
This growing body of research underscores that social connection shapes health across our lifespan. Individuals that maintain meaningful relationships exhibit lower risks of cardiovascular disease, hypertension, diabetes, infections, cognitive decline and depression compared to those that are lonely. When people share laughter, empathy or a sense of belonging, they exhibit improvements to their nervous system and immune function, as well as an expanded capacity to experience joy.
Isolation’s Impact
While connection nurtures joy, disconnection erodes it. In The Book of Joy, the Dalai Lama identified loneliness as one of the most significant obstacles to joy, emphasizing that it arises not from isolation itself, but from a mindset of separation. A person can live alone in the wilderness and still feel content, while another may feel lonely in a crowded room. Loneliness, he suggests, emerges when the heart closes—when anger, fear or stress obscure the ability to perceive warmth in others.
Many modern experiences reinforce this sense of separation. Chronic stress, fatigue, poverty and depression all constrict the emotional space needed for joy. Cultural ideals built around constant happiness add another layer of strain. Researchers describe how placing pressure on ourselves to be perpetually positive leads us to suppress authentic emotion, rather than cultivate genuine contentment. The Dalai Lama observed that persistent anxiety keeps the mind spinning in worry, unable to rest in presence.
Emotional avoidance further narrows the capacity for joy. According to the 2024 World Happiness Report, individuals that intentionally process difficult experiences report a 40 percent increase in life satisfaction. Gratitude research suggests the reason behind this phenomenon: Recognizing joy requires openness and receptivity. When individuals soften their defenses and allow life’s full range of emotion, they create space for joy to return.
Cultivating Gratitude
Adopting an attitude of gratitude is one of the best ways to cultivate joy. Recognized by the Dalai Lama as one of the “8 Pillars of Joy”, gratitude has been shown to enhance the capacity to perceive joy in everyday life. Gratitude increases joy, and joy, in turn, increases gratitude in an upward spiral of positive disposition. A 2018 study published in The Journal of Positive Psychology revealed that when the participants practiced gratitude regularly, it became part of their natural disposition. Participants that exhibited greater gratitude also experienced heightened levels of joy.
Jiménez notes that cultivating gratitude—and therefore joy—is not just a matter of responding to positive circumstances. “There is a difference between gratitude for and gratitude in. It’s easy to be grateful for positive windfalls like winning the lottery or receiving a nice gift. But when something challenging happens, such as a loved one receiving a serious medical diagnosis, how can we be grateful in that moment for the gift that lies in the wisdom of that situation?” Viewing challenging events as lessons with the potential for wisdom and healing helps us cultivate a more resilient kind of gratitude.
As Tutu and the Dalai Lama teach, joy is not the absence of struggle but the presence of heart. It lives in the body, grows through connection and deepens through gratitude. To reclaim it, we must soften the grip of perfection, release the myth of constant happiness and allow space for both laughter and tears.
Jiménez reminds us that joy is something to be practiced—not achieved—through movement, mindfulness and a willingness to feel. Gratitude becomes the bridge that turns awareness into aliveness, inviting us to notice what was there all along. When people pause long enough to be present, they discover that joy does not need to be sought. It simply needs to be welcomed.
Hannah Tytus is an integrative health coach, researcher and content creator for KnoWEwell, P.B.C., as well as a former writer at the National Institutes of Health.
Latino Life/CanvaPro
The First Holiday in Grief
by Jennifer J. Riley
Many divorce lawyers are not psychologists, but after working with thousands of people during the most difficult times of their lives, we see the impact of the divorce process on the health and well-being of our clients and their families. One of the most trying times in the divorce process is often facing the first holiday “alone”.
Just as the scales of justice balance, so must we. If we allow it, accompanying the grief of letting go of the past can be the joy of ushering in and—truly—designing a new future. The holidays are a time of tradition and we can too often allow what we define as “tradition” to root us in what should be. When grieving, whether after death or divorce, we often cling to “tradition”, turning our attention to what is missing, what we’ve lost and what has changed. For whatever reason we find ourselves on a new path, whether by choice or by life’s circumstances, not following the path of traditions can make us feel lost, afraid and alone. These are the experiences my clients share about their first holiday in the divorce process.
The late Wayne Dyer said, “Peace is the result of retraining your mind to process life as it is, rather than as you think it should be.” During the divorce process, our mind is in a tug of war (sometimes, literally, if a case is in court). On one side, the heart is pulled towards tradition and, with the change, feeling loss; on the other side, the heart is beckoned by change and, with the newness, feeling free. Resting in “should be” might initially be easier—and, in the divorce court, often results in prolonged litigation, stress, costs and drain.
Aspiring towards change can be rewarded by the unique opportunity in life to become the architect of your own peace.
Stepping onto a new path will not feel like the old path. It may bend and twist in ways we cannot yet navigate without light. But we need to find the light, hold the light and shine the light for others facing the same new terrain. Our lawyers are trained litigators, but they focus, too, on applying their learned experience to help our clients find balance, peace and their way on this new path.
What I have learned as a divorce lawyer, and as someone who has and is experiencing grief after the loss of her father, is that the first holiday in grief is not only the change in traditions, of what we might think the holidays should be, but also a time of being and of forging a new path towards where we want to go—allowing us to design the life we want.
Jennifer J. Riley is an attorney with JJR, the Law Offices of Jennifer J. Riley, with offices in Blue Bell and Wayne, PA. For more information, call 215-283-5080 or visit www. JJRLawFirm.com.
Photo by cottonbro studio for www.pexels.com
The Magic of Gourmet Salts
From Fleur de Sel to Himalayan Pink
by Maya Whitman
Specialty salts can transform everyday foods. To elevate the experience, add bold chili salt to a hearty winter stew, smoked salt to popcorn or ruby-colored wine salt to chocolate truffles. Flavored finishing salts surprise the tastebuds in ordinary dishes like oatmeal, desserts or hot cocoa. Used mindfully, gourmet salt reduces the need for excessive sodium and invites us to savor the extraordinary.
“I think salt is amazing and brings out the best in food—all those hidden flavors,” says Craig Cormack, a gourmet salt chef in Cape Town, South Africa. His career as a food artisan advanced in 2009 when he embraced specialty salts. “My personal collection is sitting at 232 naturally occurring salts from around the world,” adds Cormack, who favors unrefined regional varieties, but also enjoys bold options such as smoked Danish Viking salt for its ancient, bonfire-infused qualities.
Salts vary in texture, flavor and nuance based on their source and harvesting techniques, such as solar evaporation or hand-raking. Many contain trace minerals, adding depth to dishes, and when consumed in moderation, sea salt may benefit the body compared to refined salt.
Salt’s Good Side
Salt has a bad reputation for causing high blood pressure and other health conditions, but the U.S. Food and Drug Administration
(FDA) states that more than 70 percent of dietary sodium comes from prepared and packaged foods, not from salt added at home. The FDA daily value for sodium is less than 2,300 milligrams per day, and using unrefined salts can be a healthier alternative to common table salt, which is demineralized and processed with anti-clumping agents. Celtic gray salt and other mineral-rich varieties contain naturally occurring, trace heavy metals, but also minerals like potassium, magnesium and calcium, which
can help prevent the body from absorbing harmful metals like lead.
“We all need salt in moderation to live. The best way to ingest salt is to season your own food. Processed food has too much salt, and you can’t control your intake. Naturally made, mineral-rich salt is the best choice,” affirms Nancy Bruns, a seventh-generation salt maker at J.Q. Dickinson Salt-Works, in Malden, West Virginia. She and her family produce rare, small-batch finishing salts harvested from the ancient Iapetus Ocean beneath the Appalachian Mountains.
Spanning the Salt Spectrum
Whether sourced from evaporated seawater (sea salt) or underground salt mines (rock salt), there is much to choose from. Sea salt comes in various colors, coarseness and complex flavors. Highly prized flake salt—fleur de sel from coastal France—is hand-harvested from evaporation ponds with clay bottoms and, with its delicate, paper-thin crystals, offers delicious nuances as a finishing salt. Celtic gray salt,
sourced deeper within evaporation ponds, contains more moisture and minerals.
Himalayan pink salt, mined from salt beds formed from ancient seas approximately 600 million years ago, contains more than 80 minerals and has a rosy color due to the presence of iron oxide and magnesium. Black volcanic rock salt, also known as Himalayan black salt or kala namak, has a pungent, sulfuric quality that diminishes with heat during cooking and imparts an egg-like aroma and taste that can be useful in vegan recipes. The large, coarse grains of kosher salt traditionally used in Hebrew cuisine give food a robust, briny quality and satisfying texture.
Salt can be infused with herbs, spices, fruits and smoke from various woods to create a multitude of flavor qualities and moods. Bruns highlights her ramp-infused salt, which is combined with wild onions gathered during the Appalachian springtime. Charred oak from old bourbon barrels makes their smoked salt a favorite for grills and even chocolate desserts. Cormack spotlights the fine indulgence of Tartuflanghe brand truffle salt from Italy for an unforgettable mushroom risotto.
Bruns is grateful for the timeless spirit of salt. “I come to work on the same land where my ancestors made salt for over 150 years. I
HEARTY VEGETABLE FRITTATA
YIELD: 4 SERVINGS
2 Tbsp olive oil, divided
1 large yellow onion, sliced
1 medium zucchini, thinly sliced
1 medium yellow squash, thinly sliced
1 medium red bell pepper, thinly sliced
2 cloves garlic, minced
Preheat the oven to 350° F.
2 tsp fresh thyme leaves
¼ tsp heirloom salt, divided
4 large eggs
½ cup whole milk
5 grinds from black pepper mill
3 dashes of jalapeño hot sauce
⅓ cup feta cheese, crumbled
feel their presence, as if they are watching over my shoulder. That legacy and sense of stewardship is present every time I sprinkle salt on my food.”
Maya Whitman is a frequent writer for Natural Awakenings.
mix well. Let it cool for 10 minutes.
Heat 1 tablespoon of olive oil in a 10-inch oven-proof skillet over medium heat. Add sliced onions and sauté until lightly browned, about 8 to 10 minutes, stirring frequently.
Take the onions out of the pan and set them aside. Add the remaining tablespoon of olive oil to the pan, along with the zucchini, yellow squash and red bell pepper. Sauté for 5 to 7 minutes until cooked through and tender. Add the garlic, thyme leaves and ⅛ teaspoon of salt. Stir and cook for 30 seconds more until fragrant.
Remove the pan from the heat. Return the onions to the pan and
In a small bowl, whisk together the eggs, milk, remaining salt, pepper and hot sauce. Pour this mixture over the vegetables and sprinkle feta cheese on top.
Place the pan on the center rack of the oven and bake for 20 to 25 minutes, or until just set in the center.
Take the pan out of the oven and let it sit for 5 minutes. Cut into quarters and serve.
Recipe courtesy of J.Q. Dickinson Salt-Works.
Cross Training for Holistic Health
Advantages of a Well-Rounded Exercise Routine
by Jordan Peschek, RN-BSN
The U.S. Department of Health and Human Services Physical Activity Guidelines for Americans advises adults to engage in at least 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity aerobic exercise weekly, along with muscle-strengthening activities for major muscle groups at least twice a week.
Cross training is a powerful approach that combines aerobic and strength training into one dynamic routine, helping individuals reach their physical fitness goals more efficiently. According to Dawn Coleman, an American Council on Exercise-certified personal trainer in Cedarburg, Wisconsin, “Cross training benefits greatly outweigh focusing on one particular type of training. By
creating multiple stimuli for the body, you allow it to adapt quickly to input, prevent injuries and allow the body to be prepared for the unknown scenario.”
Benefits of Diversified Workouts
For everyone, regardless of age or ability, integrating aerobic or cardiovascular exercise with resistance or strength training offers many health benefits, including reduced stress, better sleep, improved self-esteem, enhanced immune function and heart health, as well as beneficial bone mass and body weight. Despite these advantages, many may be hesitant to start cross training due to uncertainty about where to begin.
For example, a regular jogger might not know which strength exercises to pair with
their running routine, while gym-goers lifting weights may be reluctant to add cardio. Whether someone is a competitive runner aiming to prevent injury and build strength or a non-athlete looking to optimize health as they age, combining both strength and cardiovascular training is a fun and effective choice.
“I see a lot of overtraining-related injuries when athletes fail to diversify from their sport,” says Tessa Kothe, a practitioner in Colorado Springs with a Ph.D. in physical therapy. “Clients who implement cross training tend to end up more robust, healthier and recover from their injuries much faster than those who do not diversify their training.”
Building Strength and Endurance
The American Council on Exercise (ACE) Integrated Fitness Training (IFT) Model provides four training phases, depending on the abilities and goals of an individual. Beginners, for example, ease into exercises that enhance postural stability, core activation and static balance with exercises such as planks, single-leg stands with core contraction and a heel-to-toe walk with a three-second pause after each step, respectively. Additional exercises are gradually introduced to enhance a person’s health and function, with a focus on five primary movements:
1. Bending and lifting (squats)
2. Single-leg movement (lunges) kali9 from Getty
3. Pushing (bench press, push-ups and triceps extensions)
4. Pulling (pull-ups, one-arm rows and bicep curls)
5. Spinal rotation (lying knee-to-chest twists and planks with sideto-side twists)
Once these more advanced exercises can be performed safely in the correct form, then weight or resistance is added. The final phase of the ACE IFT Model involves performance training with functional movements that incorporate load, movement and speed to boost agility, quickness and power.
Cross training combines strength and cardiorespiratory benefits into a single workout by alternating between strength-based and aerobic activities, engaging multiple systems in the body. It appeals to those that value a holistic wellness approach due to its adaptability. Sessions can be tailored to individual needs, energy levels, wellness goals and time constraints. By choosing enjoyable and convenient exercises, we can avoid monotony and increase the likelihood of making them a regular part of life.
A cross training day might include a hike with weighted walking poles or a 15-minute yoga flow followed by a workout with light resistance bands. Another example is combining 10 to 20 minutes of rowing or stair climbing with 20 minutes of core work, squats and lunges.
During aerobic activities like walking, running, biking or swimming, ACE recommends beginning with 20 to 30 minutes of aerobic exercise at a pace that allows easy conversation, then gradually adding longer workouts, intervals, increased speed or higher intensity.
For newcomers to cross training, begin with two sessions per week, alternating 15 minutes of strength training with 15 to 20 minutes of cardio or mobility work. This can be gradually increased to meet the recommended weekly physical activity guidelines.
Tips for Success
• Listen to the body. Each day is different. Honor energy levels and prioritize form and safety over intensity.
• Fuel and recover well. Whole foods, hydration and ample sleep are essential for muscle repair and sustained energy.
• Keep it simple. Basic tools like a yoga mat, jump rope or pair of dumbbells are often all that is needed to get started.
• Seek community. Group classes, virtual platforms or one-onone guidance can provide structure, proper form instruction and encouragement.
Cross training is more than just a workout plan; it is a practice of self-care, strength and sustainability. For those embracing holistic living, this style of movement aligns well with long-term wellness goals. It is about cultivating a resilient, vibrant body and mind that can carry us through the decades with grace.
Jordan Peschek has a background in personal training, yoga instruction and mental health nursing. She publishes the Milwaukee and Twin Cities editions of Natural Awakenings.
The Joy of Local Holiday Shopping
Making the Most of the Human Touch
by Marlaina Donato
There is something special about stepping into the cozy warmth of a coffeehouse, sampling the latest offerings at the bakery or discovering a rare edition at the local bookshop. Our hometowns, like their people, have a unique spirit, and shopping locally during the holiday is a full-sensory delight. “Online shopping is convenient, but nothing beats an in-person interaction and seeing how happy a local business owner gets when you purchase something,” says Jacqueline De Leeuw, a fine artisan and owner of the thrift store Comfy Komodo, in Newton, New Jersey.
Despite Adobe Analytics reporting that American consumers spent $241.4 billion online during last year’s holidays, CapitalOne’s research shows that 45 percent still prefer in-store shopping. This preference is driven by convenience, easy product comparison and a more enjoyable experience. Local stores offer shorter lines, fewer crowds, meaningful options and a chance to reduce our carbon footprint. The American Independent Business Alliance states that for every $100 spent at an independent business, $50 or more remains in the local economy, boosting prosperity, jobs and donations to local organizations.
Finding Treasures With Friends
Discovering local treasures provides social nourishment and counteracts our screen-dependent lifestyles. According to the U.S. Centers for Disease Control and Prevention, social connection benefits long-term physical and mental health. “Talking with the folks who grow your food or make your gifts is almost extinct in our world. Farmers markets have revived that,” says Darlene Wolnik, senior project manager for the Farmers Market Coalition, in New Orleans, Louisiana. Fulfilling our senses with artisanal breads, seasonal produce freshly harvested from local soil and maple syrup tapped from nearby trees reconnects us with real life.
From hand-poured candles to artful ornaments, small businesses offer unique finds. Shopping can extend beyond purchases to include
meeting friends for lunch or enjoying seasonal treats. The holidays are the perfect excuse to indulge in local fair-trade chocolates, regional wines, craft beers or smallbatch gourmet coffees. “Nothing is better than meeting with family or friends and seeing where the day takes you, exploring local shops,” muses De Leeuw.
Wolnik agrees, suggesting, “You can make a morning of it and shop the entire town or Main Street before or after your farmers market visit.” She recommends checking if vendors offer holiday crafts. “A lot of farmers knit, weave and do woodworking. Also, many markets use a wooden token system to process card payments. If your market does that, buy tokens for friends, wrapped with a ribbon and a market flyer.”
Keeping It Local Year-Round
After the gifts and festivities, adopting inspiring habits can kickstart a new year. Choosing to shop locally more often positively impacts the environment because small businesses typically source their products regionally, reducing transit emissions.
Knowing the names of local servers, shopkeepers and baristas fosters a vibrant network of community engagement, enriching our everyday lives with meaning and a sense of belonging. “My favorite thing about supporting local shops is really connecting with the owners or the workers—finding out their story, how they started and what brought them here,” adds De Leeuw.
Creating monthly or weekly local shopping rituals can enhance family life or jazz-up date nights. Buying healthier bread at the bakery or herbal soap from a neighborhood artisan are simple ways to sustain the backyard economy while enjoying a slower, more relaxed pace and remaining open to the wonders along the way.
Marlaina Donato is an author, artist and composer. Connect at WildflowersAndWoodSmoke.com.
gilaxia from Getty Images Signature/CanvaPro
HOLIDAY MARKETS & POP-UP VILLAGES
10 Festive Spots for Winter Break in Philly & the Four Surrounding Counties
When the winter break hits, the kids get restless and suddenly the house feels a size too small. Fortunately, the Greater Philadelphia region is overflowing with holiday markets and pop-up villages that deliver charm, handmade gifts and enough sparkle to reset everyone’s mood. Most are free or low-cost to attend, and all provide clear details online—no detective work required. From historic town centers to vibrant villages and family-friendly outdoor plazas, these 10 verified markets offer a festive way to make winter break feel memorable without straying far from home.
Christmas
Village
in Philadelphia – Center City
A full, German-style, outdoor market at LOVE Park and City Hall features 100-plus vendors, traditional food chalets and family activities.
This is a beloved Bucks County destination that offers local artisans, gingerbread displays, seasonal treats and glowing lights throughout the village. Admission: Free Website: www.PeddlersVillage.com
New Hope Holiday Craft Markets & Pop-Ups –New Hope
Galleries, rotating maker markets and seasonal pop-ups along a riverfront downtown that feels storybook during the winter.
Admission: Free Website: www.VisitNewHope.com
Wayne Christmas Market & Holiday Activities – Wayne
Local vendors, family-friendly events, boutique shopping and candlelit evenings in a charming, walkable downtown.
Admission: Free Website: www.DowntownWayne.com
Media Holiday Arts & Crafts Market – Media
Artisan tents, live entertainment, seasonal festivities and the warm, welcoming atmosphere that Media is known for.
Admission: Free
Website: www.VisitMediapa.com
Skippack Village Holiday Market & Candlelight Shopping – Skippack
Historic shops, artisan popups, festive décor, carolers and cozy nighttime strolls through a charming village.
Admission: Free
Website: www.SkippackVillage.com
Ambler
Holiday Market & Downtown Stroll – Ambler
Local makers, seasonal entertainment, specialty treats and a lively downtown that’s ideal for a family outing.
Admission: Free
Website: AmblerMainStreet.org
Unwrapping the Past
Helping Kids Connect With Their Family Heritage
by Christina Connors
December unites families in ways few other times can, creating opportunities for children to explore their origins. Heritage is not just something to preserve under glass; it is alive, evolving and ready for kids to add their own chapter. This holiday season invites daughters and sons not only to observe family traditions, but to become joyful stewards of them. Through storytelling, cooking, crafting or creating TikTok-style recipe reels, children can connect with their roots in meaningful, playful and personal ways.
Lessons From Former Generations
Research from Emory University’s Family Narratives Lab, published in Psychotherapy in 2008, reveals that children that are familiar with their family history have better self-esteem, higher social competence, quality friendships, reduced anxiety and stress, and fewer behavioral problems. The study also highlights that families discussing challenging events in emotionally open ways help children cope better during difficult times.
“It is extremely grounding for children to feel connected to their past and family history and elders,” explains Denise Olivera Schira, a wellness educator and retired assistant superintendent for the New York City Department of Education. “It gives them a sense of stability in the world and connection to something much bigger than
themselves. It validates their identity and culture, provides context and relevance in their lives, and offers a purposeful and meaningful understanding of who they are and from where they come.”
Fun Ways To Promote Family Traditions
“Making family and cultural norms and discussions a part of everyday life experiences and interactions is an especially meaningful manner in which to engage children and elders seamlessly,” Schira explains, adding that opportunities for connection and sharing abound through storytelling, photos, craft projects, games and other engaging exchanges. Mealtime, especially during holidays, is Schira’s favorite time for worthwhile conversation, when elders share stories with humor while children listen intently and ask questions. These gatherings create spaces where family history flows organically, without pressure or formality.
Keep It Simple
“What I love about the way my family heritage and tradition was celebrated was its simplicity and connection to nature,” shares Christina Heike, MS, MEd, a certified clinical trauma specialist and international educator with a background in Ayurveda and naturopathic medicine. “Many projects don’t happen because they seem too time-consuming and complicated to fit into our busy lives. For our children, it’s important to do hands-on activities that show direct results to balance the high usage of technology in many other areas of their lives.”
Heike recalls her grandmother’s simple tradition of culturing milk on the windowsill in glass cups. “Make memories with simple things,” she advises. Her childhood included painting real eggs for Easter (blown empty to save the contents for scrambled eggs), picking berries straight from bushes, pressing autumn leaves for art projects and singing songs together on lantern walks after sunset.
Creating the Family Tapestry
Everyday moments can become memory-making traditions through intention and presence. Schira and Heike offer some suggestions to kickstart the family’s exploration of their heritage and create new traditions and memories:
• Initiate conversations at family mealtimes.
• Encourage elders to share stories with humor and relevant comparisons to present times.
• Create space for children to ask questions that spark their interest.
• Create a decorative plate adorned with natural finds from walks.
• Learn seasonal songs together.
To involve younger children in the conversation, prompt elder family members with simple questions such as:
• What was your favorite game to play when you were my age?
• What food did you love eating on holidays?
• Can you teach me a song or poem you learned as a kid?
• What’s something funny that happened during the holidays when you were a kid?
• If you could save only one recipe from your family, what would it be?
Some children love crafting, while others prefer making videos or digital slide shows. Some are naturally chatty; others need quieter ways to participate. “Depending on a child’s age, vary activities and include them as much as possible in the decision-making process,” Heike advises. The goal is to invite kids to participate on their terms, making heritage education a celebration of joy and identity rather than obligation.
As families gather around holiday tables with familiar dishes and new experiments alike, remember that heritage isn’t a history lesson; it is a living conversation between past and present. Every question, every story and every recipe becomes a thread in the family’s tapestry. Let the children see that they do not just inherit traditions; they also have the power to shape them.
Christina Connors is a writer, keynote singer and head of music and SEL integration for the Kind Mind Education Program. Learn more at ChristinaConnors.com.
The Heart Work of Kin-Keeping
Transforming Family Responsibilities Into a Shared Experience
by Hannah Tytus
The holidays can be a celebration of joy and family time, but for many, they are also a marathon of invisible labor. Someone has to hold it all together, planning meals, wrapping gifts, coordinating visits and meeting everyone’s expectations. Health psychologist Kari Leibowitz, author of How to Winter, notes, “The holidays are when we get wrapped up
in shoulds—I should do this, or I’ve always done it this way. But things feel joyful only when the person carrying the load feels joyful, too.” That person managing everything amid the chaos is the family kin-keeper.
In 1985, sociologist Carolyn Rosenthal coined the term “kin-keeping” to describe the often-invisible work of maintaining
family bonds: remembering birthdays, organizing holidays, coordinating visits and keeping everyone connected. A kin-keeper serves as the connective tissue across generations.
Kin-keeping work is rarely assigned; it is quietly assumed across families. The burden falls disproportionately on women, often passing from mother to daughter. Rosenthal’s concept builds on a long history of women’s unpaid labor in the home. Across cultures, someone—usually a woman—has been expected to weave the social fabric, whether through cooking, hosting or mediating family ties. These roles often arose out of necessity but hardened into expectations. This important work demands time, intention and skill. It intensifies during the holidays when meals must be coordinated, gifts tracked and gatherings orchestrated. Even when roles are unspoken, someone absorbs the relational labor, becoming the family magic-maker.
Kin-keeping is critical for family cohesion. 2023 research published in Sex Roles shows
Nicole Michalou from Pexels/CanvaPro
that having a dedicated kin-keeper strengthens intergenerational bonds, encourages rituals and sustains relationships over time. Yet this labor is often unseen, underappreciated and unevenly distributed. Mothers, stepmothers and other female relatives frequently inherit the role, even in blended or post-divorce families. Step-relatives often find themselves bridging fractured family ties, carrying emotional work they never chose—work that can lead to stress, burnout and resentment. Kin-keepers can feel trapped by societal expectations to do it right, even when it hurts.
Sharing Family Responsibilities
Reimagining kin work begins by naming it. Recognizing the role and seeing it clearly allows the labor to be set down or shared when it feels heavy or disempowering. To make healthy changes, burdened kin-keepers can ask themselves how they might act from a place of loving intention rather than obligation.
Making invisible labor visible is another key step. Families can talk openly about who does what and acknowledge that sustaining a family is more than cooking meals or paying bills. It is emotional and relational work. Sharing responsibilities can lighten the load; one person can plan the meal, another take on decorations and a third handle travel logistics. Intentionally involving men and children in tasks helps create a more equitable distribution of labor.
Creating New Traditions
Joy can be reclaimed by letting go of rituals that no longer serve the family, creating new traditions rooted in current realities and needs, and inviting others to co-create meaningful moments. Releasing the need for perfection will also offer relief from stringent responsibilities and create space for simple pleasures and joy. “When people look back on holidays, they rarely remember a perfectly cooked chicken or flawless table setting,” says Leibowitz. “They remember
the wreath falling and everyone laughing together. The small, imperfect moments are what last.”
Kin-keeping is powerful because it holds families together. Those that take on this role can be proud of the heart work they do because it is precious. Yet this labor should not come at the cost of one person’s well-being. This season, we can ask what we want to carry and what we can set down. Healing begins by recognizing what was inherited and consciously choosing what to pass on. The magic of the holidays comes alive when care is rooted in fulfillment and agency rather than obligation. Kin-keeping is an act of love—but love does not have to mean doing it all alone.
Hannah Tytus is an integrative health coach, researcher and content creator for KnoWEwell, P.B.C., as well as a former writer at the National Institutes of Health.
There is no real ending. It’s just the place where you stop the story.
—Frank Herbert
Want a Best Friend?
When you're ready for a furry family member, please consider adopting!
Philadelphia Animal Welfare Society, Philadelphia www.PhillyPaws.org
ACCT Philly, Philadelphia www.ACCTPhilly.org
Morris Animal Refuge, Philadelphia www.MorrisAnimalRefuge.org
Pennsylvania Society for the Prevention of Cruelty to Animals, Lancaster www.PSPCA.org
Buck’s County www.BucksCountySPCA.org
Royce’s Rescue, Richboro www.RoyceRescue.org
… and I'll love you fur-ever
Choreograph from Getty Images/CanvaPro
PET ADOPTION AROUND PHILADELPHIA
Boosting Canine Health
Holistic Immune System Strategies
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
Adog’s immune system is the first line of defense against infection and disease, relying on nutrition, rest and emotional balance for optimal protection. Prolonged stress and consistently poor nutrition can gradually weaken this vital network, but holistic care provides gentle, effective strategies to restore and safeguard immune function, contributing to lasting wellness and vitality.
A Solid Nutritional Foundation
Immune resilience begins in the gut, where most immune cells are located. A 2024 study published in Frontiers in Veterinary Science revealed that supplementing canine diets with chitooligosaccharides (COS), bioactive compounds derived from chitin in crustacean shells and fungi, enhanced immune responses and antioxidant enzyme activity by promoting a healthier gut microbiome. In addition to these functional supplements, nutrient-dense foods, particularly fresh leafy greens and colorful vegetables such as carrots, beets and peppers, also nourish beneficial gut bacteria and provide antioxidants that combat inflammation. Each color of the vegetable rainbow contributes unique phytonutrients that protect cells and bolster a dog’s innate defenses.
While many vegetables are beneficial, pet parents should not give dogs onions, garlic, leeks, scallions and chives, as they are toxic to dogs. Likewise, dogs should not eat tomatoes, corn on the cob and vegetables that can cause blockages such as radishes and the pits
from avocados and fruits. Certain fruits, such as cherries, grapes and raisins, are also toxic to dogs.
Healthy fats are equally indispensable because they form the structural basis of cell membranes, ensuring optimal cellular function and resistance to pathogens. Omega-3 and omega-6 fatty acids from sources like fish oil, boneless sardines or ground flaxseed in moderation nourish the skin, reduce inflammation and support immune regulation. Cholesterol plays a crucial role in maintaining cell integrity and hormone equilibrium. Good cholesterol sources for dogs include eggs, organ meats, fish and lean meats fed in moderation. These nutrients promote strong, adaptable cells and a balanced microbiome—the cornerstone of enduring health.
A comprehensive whole-food diet centered around these principles offers greater benefits than isolated supplements. The synergistic effects of nutrients found in fresh foods support the immune system in a natural, sustainable manner, helping dogs heal, adapt and thrive.
The Power of Mushrooms
Nature provides potent tools to further enhance immune balance. Medicinal mushrooms have long been recognized for their immunomodulating properties, helping to strengthen, balance and regulate a dog’s natural defense mechanisms. Medicinal mushrooms such as reishi, shiitake, cordyceps, lion’s mane, turkey tail and chaga are safe and beneficial when used under the guidance of a veterinarian. Unidentified and wild mushrooms, including Amanita and Galerina species, should not be given to dogs as they may be toxic.
Research on shiitake mushrooms indicates that they contain beneficial bioactive compounds, including beta glucans (β-glucans), eritadenine and other polysaccharides, which can augment immune activity, support liver function and improve antioxidant capacity in humans.
A 2024 study in Frontiers in Veterinary Science found that four weeks of shiitake mushroom powder supplementation in healthy dogs significantly increased antioxidant activity, while reducing cholesterol. These findings suggest that shiitake mushrooms may help enhance cellular defense and immune resilience in dogs. Because of their immune-stimulating properties, shiitakes should be given only under veterinary supervision to dogs with immune-mediated diseases or those undergoing chemotherapy or
immunosuppressive treatments.
Similarly, reishi mushrooms have been studied in animals for their immune-supportive and protective effects. Their polysaccharide and triterpenoid constituents have been demonstrated to stimulate pathogen-killing white blood cells such as macrophages and T-lymphocytes, leading to improved immune surveillance and resistance against abnormal cell growth. Rodent studies have shown that reishi extracts can significantly inhibit tumor development, reduce inflammation and enhance overall immune function without adverse effects.
A pivotal factor in these effects is the presence of β-glucans—complex polysaccharides that function as biological response modifiers, training the immune system to respond appropriately to challenges without overstimulation. “The beta glucans help to stabilize your immune system,” explains Rob Silver, a pioneering holistic and
integrative veterinarian in Boulder, Colorado, recognized for his expertise in veterinary herbal medicine and medicinal mushrooms. He notes that these compounds can “re-educate” immune cells, enabling them to distinguish between genuine threats and harmless triggers such as pollen, food or dust. In this way, β-glucans promote a balanced, resilient immune response that supports both health and tolerance.
Establishing Balance for Lifelong Wellness
Holistic canine care goes beyond food and supplements, encompassing emotional well-being and preventive measures. Because chronic stress can weaken immunity, maintaining a calm, enriching environment is essential. Regular exercise, mental stimulation and comforting companionship promote equilibrium and confidence. Gentle detoxification practices such as supporting liver function with milk thistle or
kidney health with dandelion root further assist the body’s natural cleansing processes.
Regular checkups are pivotal in preserving a dog’s health, enabling veterinarians to detect emerging issues early. Collaborating with a holistic practitioner provides a comprehensive approach that integrates natural therapies with conventional medicine.
Holistically strengthening a dog’s immune system entails nurturing the entire being— body, mind and spirit. With a foundation of whole-food nutrition, balanced fats, supportive herbs and mindful care, dogs can enjoy vibrant health and lasting vitality. This integrated approach not only fortifies the immune system, but also cultivates a life of balance, joy and resilience.
Ruth Roberts, an integrative veterinarian and a holistic health coach for pets, is the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.
Calendar of Events
Email Publisher@NAPhiladelphia.com for guidelines. We advise confirming in advance directly with the business or organization.
Monday, December 1
3-Week Mindful Yoga – 6-7:15pm. Our Mindful Yoga practice consists of gentle stretching and strengthening exercises done slowly with awareness of breath and sensations that arise as we move from pose to pose. Virtual and indoor, in-person options. Cost: $36. Jenkins Arboretum & Gardens, 631 Berwyn Baptist Road. www.JenkinsArboretum.org.
Wednesday, December 3
I Can Explore Art – 9:30am. Come join us for winter-themed art, play, learning and more! This is a parent/child class series, so caregivers stay for the fun and learn strategies and techniques that can be carried over at home. Joseph E. Hanusey III Community Park, Gordon Road, Plumstead. www.Plumstead.org/parks.
Saturday, December 6 & Sunday, December 7
Christmas Village – 9am-3pm. Something for everyone to get in the holiday mood. Sonic Parking Lot, 10th and Arch Sts., Philadelphia. www.PhilaChristmas.com.
Sound Bath in Nature with Cricket – 1011am. Come relax and connect with nature through a meditative sound bath experience! Yoga mats are encouraged. Cost: free. John Heinz National Wildlife Refuge At Tinicum, 8601 Lindbergh Blvd., Philadelphia. www.fws.gov/refuge/john-heinz-tinicum.
Meet at the Visitor Center: Philadelphia Chorus Fall Concert – 4pm. Featuring: Elaine Hagenberg’s Illuminare, Jake Runestad’s Into the Light, R. Vaughan Williams’ Fantasia on Christmas Carols & other compositions. Cost: $18 and up. Philadelphia Episcopal Cathedral, 19 S. 38th St., Philadelphia. www.ThePhiladelphiaChorus.org.
Sunday, December 7
Annual Toys for Tots Bike Run – 9am. Breakfast is available for purchase at 9 am, registration begins at 10 am, and kickstands up at 11am. Please bring a new unwrapped toy to donate. Cost: $20. Keelersville Club, 2522 Ridge Rd, Perkasie. 215-257-9949 or email KeelersvilleClub@yahoo.com.
Do not wait until the near end of your life to realize that you have not fully lived to love.
—Lailah
Gifty Akita
Pet Photos with Santa Paws – 1-4pm. Bring your pup to get their photo taken with the real Santa Paws! A $10 donation to Philly Bully Team gets you a 4x6 photo in a cute, festive frame! Philly Bully Team, 2639 Poplar St., Philadelphia. https://phillybullyteam.org.
Philadelphia: The Somatics of Mysticism – 6:30-9pm. This workshop experiments with embodied practices for opening ourselves to mystical experience. Cost: $75. Shinè – Mind, Body, Spirit, 20 East Mermaid, Philadelphia. www.KatyHawkins.com.
Saturday, December 13
Holiday Treasures Market: Crafts & Curios Vendor Table – 10am-4pm. We’re bringing together makers, artists, collectors and small business owners for a festive fall shopping experience. Shoppers can expect unique crafts, cozy seasonal vibes and oneof-a-kind treasures. The Welcome Home Collective, 324 Carpenter Lane, Philadelphia. https://TheWelcomeHomeCollective.org.
December Dog Park Meetup at Orianna Hill Park – 11am-1pm. Join us for some December fun in the park. Orianna Hill Park requires all dogs to be registered with proof of vaccines, this is free but can take a day or two for them to approve. Orianna Hill Park, 901-913 N. Orianna St., Philadelphia, www.OriannaHill.org.
Monday, December 17
Holiday Workshop - Craft Night - Paint and Sip – 7-9pm. Come join us for a fun Holiday Workshop Craft Night where you can paint, sip on some drinks, and get creative with your friends and family! Cost: $44.52. Workhorse Brewing Company, 250 King Manor Drive, #Suite 300, King of Prussia. https://PortablePicasso.com.
Sunday, December 21
No More Pain, Inc. 11th Annual Winter with the Homeless – 12-2pm. Let others know that they’re not alone, especially during the holidays. Homie Claus and a few of his volunteers will be handing out backpacks filled with toiletries, hats, gloves and more. At the Municipal Building, Center City Philadelphia across from City Hall. Volunteers call 215-416-5248 or NoMorePainInc215@gmail.com.
Saturday, January 17 & Sunday, January 18
Save-the-Date
Reiki 2 Training & Certification 10am-6pm
Reiki 2 is a focus on deeper exploration and growth, as we incorporate esoteric reiki symbols, space clearing, and distance healing. With the expansion of Reiki 2 also comes deeper integration on a personal level, and being able to support others with our practice. Cost: $350. Philadelphia School of Massage & Bodywork, 263 N. Lawrence St., Philadelphia. www.OracleOfAdelphi.com/reiki
Save-the-Date
Live Your Authentic Self: Body & Soul Initiations & Training 11am-5pm
Experience a transformative two-day in-person training with two additional Zoom evenings, guided by Janet Straight Arrow. Explore the shamanic territories within you, learn universal laws for grounded living, and reconnect with your soul’s wisdom. Janet creates a safe, high-energy space for deep growth and lasting clarity. Cost: $667 (save $50 when you bring a friend). Register: 973-647-2500 or BetheMedicine.com
Ongoing Events
Monday
Richmond Library Yoga – 5:30-6:30pm. Transition into your evening with an all-levels yoga flow at Richmond Library in Port Richmond, Philly. Beginners and all bodies are welcome to get energy flowing, open your body, build strength, and calm your mind. Cost: free. Hosted by Mishana Yoga & Wellness. Richmond Free Library, 987 Almond St., Philadelphia. www.FreeLibrary.org.
Wednesday
Sunday, December 28
Saturday, December 27 &
HiJinx Music Festival 2025 – 3-11pm. Brace yourself, HiJinx is back for its seventh year of music and mayhem. Philadelphia Convention Center, 1001 Arch St., Philadelphia. https://HiJinxFest.com/tickets/.
Mind and Mood Recharge – First Wednesday – 5-8pm. Penn Museum transforms into a sanctuary of self-care for all who are looking to hit pause mid-week and recharge. Penn Museum, 3260 South St., Philadelphia. www.bit.ly/42NAsfG.
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.
Art Psychotherapist
NICOLE GOICURIA, M.A. Therapeutic Astrologer and Tarotist www.TheAstralbotanica.com
Nicole Goicuria, M.A., is an art psychotherapist that has been practicing since 2007. She is also a professional Astrologer and Tarot reader that provides psychodynamic, intuitive and trauma-informed offerings that can be customized to suit a wide range of mental health and wellness needs. Nicole is available for virtual and in-person appointments.
Bodywork
NANCY WALTON
Awaken & Restore Massage and Wellness Center
716 N. Bethlehem Pike, Suite 204A Ambler, PA 19002
Here at Awaken & Restore, Nancy Walton is a Reiki Master and combines individual Sound baths & Color Light Vibrational sessions to release energy imbalances to restore your body and mind to your natural state of homeostasis. She is also a Foot Reflexologist (since 1989) to optimize your energy and health. Call 267-221-7160 to schedule an appointment.
As a board-certified health and wellness coach, my mission is to empower women to take charge of their health and well-being with clarity, vitality and confidence. Healthy aging starts now and is supported by healthy lifestyle choices. I will be your ally as we create meaningful goals, and a customized action plan aligned with your values and unique needs.
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.
Regenerative Medicine
ASARE B. CHRISTIAN, M.D., MPH FOUNDER
Regenerative Medicine, Integrative Medicine and Lifestyle Plans 565 E. Swedesford Road, Suite 315 Wayne, PA 19087 484-806-1101
www.AetherMedicine.com
The journey to optimal wellness can feel overwhelming, especially when traditional approaches fail to deliver results. At Aether Medicine, we understand that your health is unique—requiring a precise, personalized approach that honors your individuality and goals.
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