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JULY 2026

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.

Mexico OCT. 30 - NOV 5, 2026

Bali JULY 18 - 25, 2027

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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.

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HEALTHY LIVING HEALTHY PLANET

PHILADELPHIA EDITION Owner/Publisher Shae Marcus Associate Publisher Monica DelliSanti Account Executive Therese Howard Editors Sara Gurgen Randy Kambic Nancy Smith Seigle Design & Production Suzzanne M. Siegel Marketing & Media Coordinator Len Camante Social Media Manager Len Camante

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Publisher’s Letter

uly in the Philadelphia region has its own kind of summer rhythm—farmers markets tucked into small towns, neighborhood walks after dinner, weekends along the river, backyard meals that stretch a little later and the happy return of fresh local produce that actually tastes like the season. From sweet blueberries to juicy tomatoes and everything piled high in between, summer reminds us that wellness can be delicious, simple and right in front of us. I love this time of year because it almost forces us to loosen our grip a little. The days feel longer, plans get a bit more flexible and even the simplest moments seem to carry more Shae Marcus, Publisher weight: a walk outside, dinner on the patio, bare feet in the grass, a conversation that lingers because no one is rushing quite as fast. Summer has a way of reminding us that wellness is not always another appointment to make or another thing to add to the list. Sometimes, it’s already waiting for us outside. That spirit runs through our July issue, which celebrates good vibes, fresh air and the healing power of the great outdoors. Our feature article, “Wellness Without Walls,” explores the growing outdoor wellness movement and the many ways nature-based experiences can support the body, mind and spirit. From outdoor yoga and paddleboarding to hiking, herb walks and community gatherings, it reminds us how restorative it can be to step away from our screens and reconnect with the natural world. This month, we also lean into the practical joys of summer living: moving our bodies in ways that feel fun and sustainable, nourishing ourselves with fresh seasonal foods and finding small ways to keep everyone in the family healthy, including our dogs. Whether it’s preparing the body for pickleball, building a beautiful summer salad or helping our four-legged companions stay cool, comfortable and active, July invites us to take care of ourselves with a little more ease. We are also excited to include an article on mudras; the small, but meaningful hand gestures often used in yoga and meditation to help direct energy, deepen focus and support intention. I love the reminder that powerful shifts do not always need to be loud or dramatic. Sometimes they begin quietly, right in the palm of your hand. Maybe that is the real gift of summer. It pulls us back to what is simple, sensory and real: the tomato still warm from the sun, the evening breeze, the laughter from the next yard over, the trail under our feet, the market bag on our arm. It reminds us that healing doesn’t always arrive as a grand transformation. Sometimes it arrives as a slower breath, a better meal, a walk outside or one small choice to be present. As July unfolds, I hope this issue encourages you to take your wellness outside. Visit the market. Slice the tomato. Meet a friend under the trees. Let the fresh air remind you that nature is not something we have to schedule our way back to—it has been patiently waiting for us all along. With gratitude, Shae Marcus Publisher, Natural Awakenings Philadelphia

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July 2026

Contents Departments 7 News Briefs 8 Health Briefs 9 Global Briefs 10 Eco Tip 11 Inspiration 12 Feature Story 16 Conscious Eating 20 Fit Body 22 Healing Ways 24 Wise Words 26 Healthy Kids 28 Natural Pet 30 Calendar 31 Resource Guide

10 Joys of Loose Leaf Tea 11 Embracing Water’s Magic 12 Wellness Without Walls 16 Summer in Every Bite 20 Pickleball Prowess 22 Rhythm and Renewal 24 Mudras: The Quiet Power of the Hands 25 Dan McMeans: Mind, Body and Spirit Coach 26 Beyond Swim Lessons 28 Cool Canines

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News Briefs

Retreats for the Soul

Connect With Your Soul at Upstate New York Shamanic Retreat Shaman Janet StraightArrow will lead Soul Shamanism: Embody the Truth of Your Soul from August 28 to 30 at Art Farm Recording, in Accord, New York. Designed for spiritual seekers, healers, teachers, therapists, yogis and coaches, the three-day retreat offers participants an opportunity to deepen their connection with their inner wisdom through experiential shamanic teachings and practices. Participants will explore self-awareness, purpose and personal transformation while learning tools intended to support greater confidence, trust and authenticity in daily life. The retreat takes place on a scenic Catskills property, providing a peaceful setting for reflection, spiritual growth and community connection. StraightArrow has guided students in soul shamanism for more than two decades, helping individuals develop a direct relationship with their own inner guidance and spiritual path.

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Cost: $755, including tuition and lodging. Location: 31 Fawn Ln., Accord, NY. For more information or to preregister, call 973-647-2500, email Janet@BeTheMedicine.com or visit www.BeTheMedicine.com.

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Health Briefs

Morning Light for Better Sleep

A 2023 study published in the Journal of Sleep Research found that college students exposed to bright morning light for five workdays experienced earlier sleep onset, shorter time falling asleep and less morning sleepiness. The study was small, so it shouldn’t be treated as a cure-all, but it supports a growing body of research on the role of daytime light exposure in sleep health.

For an easy reset, step outside within the first hour of being awake for 10 to 20 minutes. Cloudy days still provide natural light, and no special equipment is needed. Pair it with morning coffee, walking the dog or a few quiet breaths before the day gets busy. Sometimes better sleep begins by simply letting the morning in.

Lead Exposure and Cardiovascular Disease

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

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

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Gut Health in Early Life

A study in Nature Microbiology reports that transitioning babies from milk to solid food reprograms the gut’s immune defenses. Weaning introduces diverse microbes into the intestinal tract for the first time, triggering an intense but temporary inflammatory response. During this early phase, intestinal stem cells begin to differentiate between friendly and unfriendly microbes. As these stem cells divide and mature into the full-functioning cells of the intestinal lining, a genetic “memory” of how to respond to microbes develops. When the gut is exposed to threats or friendly microbes later in life, these primed cells recognize the signals and are able to launch a faster and more efficient immune response. To better understand how this early phase in gut microbiology “trains” the immune system, the research team interrupted stem cell programming by administering low doses of penicillin to young mice, eliminating some beneficial bacteria. The interruption in programming turned out to be critical. As adults, these mice had weaker immune defenses and higher risks of colitis and colon cancer. The study highlights the importance of a diverse microbiome during infancy, suggesting that disruptions in early life—whether from antibiotic use or a poor diet—can permanently compromise the gut’s ability to ward off inflammatory disease in adulthood.

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Better sleep may start long before bedtime. Exposure to natural light in the morning helps anchor the body’s circadian rhythm—the internal clock that influences sleep, energy, hormone release and alertness. When morning light reaches the eyes, it signals the brain that the day has begun, helping the body stay more awake during daylight hours and prepare for melatonin release later in the evening.

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Global Briefs

Repair Cafés Keep Goods Out of Landfills On August 10, 2025, a massive landslide struck Tracy Arm fjord, in Alaska, displacing water and generating a giant wave that crashed onto the opposite slope at more than 150 miles per hour. Within minutes, the landslide caused seismic effects equivalent to a magnitude 5.4 earthquake, and the resulting tsunami is believed to be among the tallest ever recorded, at approximately 1,600 feet. Vegetation was stripped along the shoreline, but there were no fatalities. At a different time, the Tracy Arm would have been crowded with cruise ships and smaller sightseeing boats, potentially resulting in catastrophic loss of life and property. The landslide was preceded by the rapid retreat of a glacier, which may have lubricated the slope. In a study published in Science, researchers examined the Tracy Arm event to determine if it could have been predicted. Although optical and radar remote sensors, along with high-resolution images from the days and weeks before the event, showed no signs of the rock face being at risk of collapse, there was an increase in micro-seismic activity at least 24 hours before the landslide, intensifying in the hours leading up to the event.

Around the world, communities are pushing back against throwaway culture through Repair Cafés—free or low-cost events where volunteers help neighbors fix broken household items. Visitors bring lamps, small appliances, clothing, bikes, toys or electronics, and skilled volunteers offer tools, know-how and encouragement. The first Repair Café opened in Amsterdam in 2009, founded by Martine Postma, who later created Repair Café International (RCI) to help other communities start their own programs. The movement has since spread globally, with thousands of local operations worldwide.

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Glacier Retreat Triggers Tsunami

The impact is practical as well as environmental. RCI reported that more than 37,000 separate repair efforts were recorded in its RepairMonitor tool in 2024, with a 62 percent success rate. Each fixed toaster, jacket zipper or table lamp keeps one more item out of the waste stream and helps people save money. Just as important, these gatherings rebuild a skill many communities have lost: knowing how to mend or fix what matters instead of tossing it away.

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Considering the magnitude and far-reaching risks of a similar landslide-tsunami in heavily trafficked areas, the researchers recommended systematic monitoring of unstable slopes, realistic tsunami scenarios and protective measures for local communities, tourists and critical infrastructure.

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July 2026

Eco Tip

Joys of Loose Leaf Tea by Natural Awakenings staff

or many, brewing tea begins with a small paper sachet in a mug. While convenient, these single-use tea bags often contain plastic fibers, pesticide residues and excessive packaging. Filled with “dust and fannings”—tiny leaf bits—they steep quickly, but can lack freshness and depth of flavor. Sustainable loose leaf tea offers a healthier, more enjoyable alternative, allowing drinkers to experience the full flavor and beauty of whole or large, broken leaves and flowers that expand as they steep. Advocates treasure tea time as a daily ritual that brings together flavor, creativity, calm and a deeper love for plants, with bonus ecological points for buying loose tea in bulk.

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

Sustainable Brands

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

Brewing Tips

Heat water to about 200° F. Measure one to two teaspoons of loose tea per eight ounces. Pour hot water over leaves and steep for three to seven minutes, then strain the leaves. Over-extraction leads to a bitter result. Sweeten with stevia, monk fruit or honey. Great choices for loose leaf tea strainers include large stainless steel basket infusers with room for optimal leaf expansion and compact mesh balls for single cups. A French press or teapot with built-in infuser are excellent choices for a full pot of tea. Remember to compost used tea leaves.

Drying and Storage

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

Tea Types

Herbal and floral teas provide a caffeine-free escape with various health benefits and delightful tastes. Chamomile and lavender are popular for easing stress and improving sleep. Hibiscus, enjoyed hot or cold, boasts a vibrant red hue, tangy taste and high levels of vitamin C, supporting heart health, weight management and reduced inflammation. Peppermint tea offers a refreshing 10

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

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Inspiration

Embracing Water’s Magic by Marlaina Donato

ater can delight us during the summer months and evoke a sense of camaraderie as we gather with loved ones around a lakeside campfire, dive into a refreshing pool or simply observe our feathered companions frolic in a backyard birdbath. In a world where more than 2 million people suffer the hardships of water scarcity according to the United Nations, the warm season presents numerous opportunities to appreciate the privilege of abundant water. Taking a moment to express gratitude for our blessings can elevate even the most mundane experiences, such as inhaling the invigorating scent of salt air or listening to the soothing sound of ice clinking against a glass of lemonade. Given that we spend nine months of gestation in amniotic fluid, and our bodies are estimated to be 60 percent water, it is not surprising that summer inspires us to revel in this sometimes mesmerizing element. Days of seafoam and sandy footprints, waterfall picnics and playful children running through the sprinkler are not fleeting pleasures, but experiences that create lasting memories.

Mindfully pouring water into a pitcher to create sun tea, incorporating edible flowers such as unsprayed pansies into popsicle molds and walking barefoot across rain-soaked grass contribute to the aesthetic beauty of our lives. Educating kids about the importance of water conservation and investing in durable, eco-friendly water bottles are practical ways to reciprocate the invaluable contributions of water to our well-being.

From the body’s own tears to metaphysical concepts of energy, water has long been associated with human emotion. Large bodies of its undulating movement—oceans, lakes and bays—mirror moonlight and sunset fire, but anyone that has ever walked a solitary shoreline can attest to its capacity to also reflect our internal landscape.

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

Indulging in a bath infused with fresh summer herbs or taking a refreshing shower after a demanding day can rejuvenate the spirit.

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

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Feature Story

Wellness Without Walls

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

Outdoor Connections for Body and Spirit by Marlaina Donato

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

Mindful Resets

With so many activities available in both city and rural settings, it is easy to discover

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

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The American Psychological Association suggests that spending at least two hours a week in nature can nourish our physical

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

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

“It’s the greatest kind of office—being outside, surrounded by it all. I always arrive early, giving myself time to take it in, decompress, root into the ground, pet the horses or walk through the lavender,” says Stas-Eliades. “People often come to yoga class carrying the weight of their day—work, school pickups, the constant motion. But then they step onto the grass, onto their mat; the sun hits their skin; the breeze moves around them; and something softens. You’re really rooting

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into the ground in a way that isn’t just metaphorical like it can be in the studio. You’re smelling the flowers and hearing everything around you.”

Exploring Waterways

Nicole Killian, owner of SUP Englewood at the Don Pedro Island State Park, in Cape Haze, Florida, provides groups the

opportunity to enjoy nature on kayaks or stand-up paddleboards. “Once on the water, we guide participants through mangrove tunnels, coastal waterways or open areas, depending on conditions,” says the 20-year paddling pro. “Spotting wildlife is always a possibility, especially dolphins, manatees and birds. We offer a real immersive experience based on what the environment gives us that day.” According to Killian, people that are new to the sport are often surprised at how manageable and enjoyable stand-up paddleboarding and kayaking are. “We design our experiences to be beginner-friendly, so people leave with confidence,” she explains. “Families connect, kids get curious and there are also quiet moments on the water that allow people to slow down and really take in their surroundings. Those moments tend to have the biggest impact.”

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Feature Story

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

Inspired by her experience, Vindum founded The Outdoor Fitness Institute, a science-based approach to exercise that leverages the natural environment. She uses elements like hills, trails, grass, trees, rocks, benches and open space to create more dynamic, functional movement. “Nature becomes your gym, and your body responds in ways machines simply can’t replicate,” she explains. “For most people, it can be as simple as walking or hiking on uneven ground, adding hill intervals or incorporating strength exercises like squats, lunges or push-ups in a park.” Vindum believes that moving in open spaces helps people shift from feeling separate from nature to feeling part of it. “Nature brings me a sense of calm, clarity and perspective,” she says. “It reconnects me to something deeper—a feeling of freedom, joy and aliveness that goes beyond fitness. It’s also how I connect with others.” A 2024 study published by Frontiers in Aging Neuroscience backs up Vindum’s assertions, finding a significant uptick in prefrontal cortical activation with increasing terrain unevenness during walking. The positive effects of sunlight on mood and mental health have also been researched and confirmed by numerous studies.

Dynamic Hiking

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

Wild Wanderings

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

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“After acknowledging the local Indigenous people of whatever location we’re in and thanking the plants, we explore the trailside vegetation as we walk, stopping from time to time to point out what’s catching my attention, sharing stories about the plants and animals, Support the Small Businesses that Advertise in NAP

responding to participants’ curiosity, discussing sustainable foraging and learning to identify helpful plants,” he explains. The author of Medicinal Herbs of California: A Field Guide to Common Healing Plants says that his journey began with a spiritual awakening in the mountains of the Los Padres National Forest outside his home in Ojai. “I felt the plants speak to me,” Kaufer remembers, and that is when he felt called to help protect not only plants but also the rest of nature for future generations. Over time, he realized that people need to be inspired to protect nature, mostly by understanding why it matters. At nearly 80 years old, his passion is still as strong as it was in the 1970s. “Whether it’s a plant that can wash your hair, a seed that plants itself or a leaf that creates its own sunscreen, I am helping people find that value,” he says.

Seasonal Stewardship

Volunteering outdoors is a rewarding way to broaden our horizons. Whether we are helping with trail maintenance at a nature sanctuary or organizing campground activities, our efforts can make a positive impact. For five years, Stacy Turner has volunteered at the Winthrop National Fish Hatchery, in Washington state, greeting visitors, conducting hatchery tours and supporting events and field trips. Her enthusiasm for the hatchery’s mission is joyful and infectious, inspiring others to join the cause. “I wanted people to not just look at fish but

also learn about the hatchery and all that they do to bring back the success of fish that are native to our area,” she explains, adding that visitors of all ages have expressed interest in pursuing a similar path of stewardship. “In a world that is plugged into the internet, it is always hard to remember that you can get way more out of life by stepping outside and exploring what is in your own backyard, and you are never too old to enjoy life.” Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.

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Conscious Eating

Summer in Every Bite Vibrant, Versatile Salads by Maya Whitman

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

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

Great Foundations

Sourcing ingredients from our own backyards, local farmers or a communitysupported garden offers a world of choices. “Most produce at farmers markets has been picked or harvested at the peak of ripeness within the last 24 to 48 hours. The initial

flavor and juiciness are robust and different from produce that is picked and shipped,” says Jane Maxwell, former executive director of the Illinois Farmers Market Association, in Naperville, Illinois. She emphasizes that farmers provide diversity rarely seen on supermarket shelves. “Instead of a few types of tomatoes, you may find a vendor with six to 10 different varieties of tomatoes, each with a unique flavor and purpose. The flavor of a yellow citrine tomato is very different from a Cherokee purple, and with the variety of flavors, you also get a wide range of micronutrients.” Maxwell recommends shopping according to personal needs and relying on the senses. “Are you using it today, or do you want it to last the week? Fresh produce will have a sweet aroma. Look for bright colors and items without bruising or shriveling,” she advises. “Don’t be put off by unusually shaped produce. It still has all the amazing qualities you are looking for.” Sometimes the best salad fixings can be found right in our own neighborhood. Hidden gems include honor-system produce setups at the end of driveways and passionate backyard gardeners that share their surplus.

Bountiful Pairings

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

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

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raisins. For a hearty dinner salad, Sass combines greens, lean or plant-based protein and a complex carb like cooked and chilled quinoa, sweet potato or wild rice. She also likes combining warm and cold elements, beginning with a base of crisp lettuce and adding tempeh, veggie kabobs or skewered baby potatoes fresh from the grill. “Healthy salads are the most delicious and rewarding. Food is medicine,” says Devon Quinn, the executive chef and co-owner of Eden, a contemporary restaurant in Chicago. He likes to incorporate “legumes of any kind and in any form” in his salads, valuing their added high protein and fiber content. For an innovative texture, he suggests, “cooking beans or lentils, patting them dry and then pan-frying them in olive oil until crispy. When bubbles mostly subside, remove them from the oil and wick away excess fat by laying them out on a paper towel, then season them with kosher salt while hot.”

Delectable Dressings

Healthy sources of fat like avocado and olive oil in zesty dressings can enhance the absorption of carotenoids and other nutrients found in plants, and Sass notes that vinegar can support blood sugar regulation. For creamy dressings, she opts for a base of tahini, a paste made from ground sesame seeds, with fresh herbs and lemon. Quinn brings out nuances in fruit salads with bright citrus dressings and the addition of piquant herbs like lovage and anise hyssop. For green salads, he adds diced shallots to a vinaigrette made the day before to allow for “pickling” overnight. For a gourmet cheese-like effect without the use of cheese, Quinn pulses in “toasted black walnuts to vinaigrettes with the use of high-quality olive oil.” Maya Whitman is a frequent writer for Natural Awakenings.

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July 2026

Conscious Eating BLACK WALNUT VINAIGRETTE YIELD: 1 QUART ½ cup black walnuts, toasted ½ cup shallot, diced 1 Tbsp raw honey 1 Tbsp Dijon mustard 2 cups extra virgin olive oil 1 cup apple cider vinegar Kosher salt to taste Freshly ground black pepper to taste

Courtesy of Devon Quinn

To toast the walnuts, place a dry skillet (no oil) over medium heat. Add the walnuts in a single, even layer. Let them toast for approximately 6 minutes, stirring frequently until they appear toasted and have a toasted aroma. Immediately transfer to a plate to prevent burning. To make the dressing, add everything but the shallots to a food processor and pulse a few times to incorporate the walnuts. Stir in the diced shallot and refrigerate overnight to allow the shallots to pickle. In the morning, the vinaigrette is ready to drizzle over summer vegetables. Recipe courtesy of Chef Devon Quinn.

COLD HONEYDEW-BLUEBERRY SALAD WITH MEYER LEMON HONEY DRIZZLE YIELD: 6 TO 8 SERVINGS

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1 large honeydew melon (ripe and fragrant) 2 pints fresh blueberries 1 large Meyer lemon, juiced 1 Tbsp local honey 1 small handful fresh herbs (preferably pineapple sage or spearmint), chopped 1 pinch fleur de sel salt

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

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SUMMER BOUNTY GARDEN TOSS WITH JALAPEÑO-LIME DRESSING

HEARTY DINNER SALAD WITH CREAMY SALSA VERDE DRESSING

YIELD: 6 TO 8 SERVINGS

YIELD: 2 SERVINGS

1 large head of Romaine lettuce, washed and chopped 1 large yellow bell pepper, thinly sliced 1 large red bell pepper, thinly sliced 1 small red or sweet onion, chopped or sliced as thin rings 1 small to medium zucchini or yellow squash, shredded 1 handful fresh mint, chopped 1 handful fresh basil, chopped 2 cups heirloom tomatoes, quartered

1 large head of Boston lettuce or 2 small heads of red oakleaf lettuce, chopped 2 generous handfuls of arugula, chopped 1 large ripe avocado, evenly sliced 2 hard-boiled eggs, halved 1 large handful dark raisins ½ cup blue cheese, crumbled 1-1½ cups cooked white quinoa, chilled

DRESSING ½ cup extra virgin olive oil Juice of 8 limes 1 Tbsp balsamic vinegar 3 Tbsp maple syrup 1 small jalapeño pepper, minced or finely chopped (remove ribs and seeds if less heat is preferred) ¼ tsp applewood smoked salt

DRESSING 2 Tbsp vegan mayonnaise 3 Tbsp unflavored, unsweetened plant-based yogurt 4 Tbsp jarred salsa verde 2 tsp maple syrup

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

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

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

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

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

Recipe courtesy of Marlaina Donato.

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July 2026

Fit Body

Pickleball Prowess Getting in Shape for the Court by Zak Logan

ickleball is quickly becoming one of the fastest-growing outdoor sports in the United States, with an estimated 19.8 to 24.3 million Americans playing on neighborhood courts, parks and recreation centers. Its fast pace, social atmosphere and small court make it easy to learn and enjoy, but the game’s sudden movements, rapid direction changes and repetitive swings can challenge muscles and joints. Each year, 90 percent of the estimated 66,000 to 100,000 pickleball-related injuries occur in players aged 50 and older. “This is a wonderful sport for social connection, cardiovascular endurance and health. The game is great to play, but only when the body is warmed up and strong,” says New York City-based fitness trainer Rachel Nicks.

movements, wrist circles and side-lying shoulder external rotations using one- or two-pound weights. Standing exercises like sidestepping with a resistance exercise band around the ankles are also beneficial. Talaganis’ warm-up includes light cardio such as walking, then jogging around the court, a few side-to-side shuffles while in a low stance and trunk rotations (gently twisting from side to side) with the paddle in hand. Heel raises and lunges help to warm up the ankles, while arm circles and wrist stretches reinforce the upper body. Form is crucial.

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

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

Helpful Essentials

To protect the knees, chiropractic physician Brant Hulsebus, in Rockford, Illinois, emphasizes the importance of alignment, highlighting the lumbar (lower)

Pickleball Prep

Physical therapist Leo Talaganis, at Impact Physical Therapy, in Chicago, notes common injuries that cause painful inflammation of the tendons include lateral epicondylitis affecting the elbow and Achilles tendonitis causing ankle pain. “This comes from players who may not move a lot during the week, but overexert themselves during gameplay,” Talaganis observes. He stresses the importance of maintaining fitness off the court and between games by incorporating rowing 20

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spine, hip flexor muscles and the piriformis, a muscle in the gluteal region that stabilizes the hip joint. He recommends the yoga “pigeon pose” and a basic piriformis stretch of lying on the back and “moving the shoulder toward the opposite knee and vice versa.”

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

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

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

The American Association of Retired Persons recommends an exercise in the pool to strengthen shoulders and arms. With bent knees, pretend to swim, moving arms in a forward motion, then change direction to mimic a backstroke. For injury prevention, Mayo Clinic cautions against backpedaling and recommends getting used to standing in a “ready position” with bent knees and a wide stance. Nicks recommends a standing, mini-band exercise for activating and strengthening Pro nva the gluteal muscles. es/Ca SLP_London from Getty Imag Place the exercise

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

Pigeon Pose

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

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July 2026

Healing Ways

Rhythm and Renewal

group drumming sessions to help build resilience through self-expression, and in 2022, he presented a TEDx talk on how this traditional practice can help heal trauma. When mentoring youth, Agyakwa has seen firsthand the benefits of drumming as a discipline and an intervention. “Their minds stop wandering,” he explains. “They are finally present. For that moment, all they have to do is sit, focus and experience the drum.”

The Transformative Power of Group Drumming by Hannah Tytus

Unity and Empowerment

Spiritual Renewal

“Drumming is not just something I play—it is a call to the strength of my ancestors,” says Francis Agyakwa, an educator and social worker reflecting on his Ghanaian heritage. “When we play the drum, we are giving back our tears, our toils and our stress to Mother Earth.” For him, the West African djembe—played with bare hands—offers a way to process emotion and transform tension. He leads

Kristen Arant is a performing artist, songwriter and educator in the Washington, D.C., area. Affectionately known as “The Drumlady”, she leads the Bele Bele Rhythm Collective, a diverse, intergenerational group of women and non-binary folks that celebrate unity and spread the joy and power of West African drumming. “Drumming together in a group creates a bridge between people that is stronger than the pull of their differences,” says Arant. “People become entrained. Entrainment is

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

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Arant founded and ran the Young Women’s Drumming Empowerment Project from 2005 to 2015 to help teenage girls use drumming as a tool for building self-esteem, personal growth and healing. As the young women learned to play the djembe, they were able to release buried emotion, amplify their voices and express their most authentic selves through rhythm. “When you sit down in a drumming circle, you’re harnessing the power of ancient technology, and the healing process begins as soon as you put your hands on a drum and begin to play,” Arant explains, adding that playing with bare hands allows the player to channel and express feelings of love, freedom and empowerment.

Addiction Recovery and Brain Health

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

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the process where two interacting, oscillating systems synchronize to the same rhythm. Our heartbeats and brainwaves become synchronized when we drum together.”

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

Skills and Practice

“There is so much more to drumming than just sitting there and banging on the head of the djembe. There is a structure to it, such as making different shapes with your hands and bouncing them off a surface in different ways,” says Agyakwa, adding that once students learn the basic techniques, they can flow into creative expressions with more ease. “Each person brings a unique sound to the ensemble,” he remarks. “When we sit in a circle, there’s no hierarchy—only connection. You are going to get out of it as much as you give. Always remember to honor the people that brought this incredible ritual to you. The energy, the joy, the connection—we generate that together.” Hannah Tytus is an integrative health coach, former writer at the National Institutes of Health and host of the Root Shock podcast, exploring the cultural dimensions of health.

Wilderness is not a luxury, but a necessity of the human spirit. –Edward Abbey

A 2021 clinical trial of Drum-Assisted Recovery Therapy for Native Americans, developed by Dickerson, showed that drumming reduced drug and alcohol use, decreased cognitive impairment and lowered physical ailment complains among American Indian/Alaska Native participants. “Substance use is a disease of isolation,” he explains. “With drumming, you get plucked out of your own self and your isolated state, Be sure to let our advertisers know you found them in

July 2026

Wise Words

Mudras The Quiet Power of the Hands

ur hands are always communicating—well before we find the words. We reach for someone we love, press a palm to our heart when something catches us off guard, fold our hands in prayer or use them to create, comfort and connect. Across cultures and throughout human history, the hands have carried meaning. In Hindu and Buddhist traditions, this meaning was carefully mapped, refined and passed down over thousands of years through the practice of mudras. A mudra is a symbolic hand gesture used within meditation, breathwork, ritual and spiritual practice. The word comes from Sanskrit

and is often translated as “seal” or “gesture.” Within Hindu and Buddhist lineages—including Tantric traditions and classical Indian texts like the Hatha Yoga Pradipika and the Gheranda Samhita—mudras are understood as a sophisticated system for working with prana, or life-force energy. They are not decorative. They are functional, intentional and deeply embedded in living spiritual traditions that predate modern yoga by centuries. It’s worth saying that plainly, because in Western wellness spaces, mudras often get presented as simple focus tools or stress relievers—which isn’t wrong, exactly, but is incomplete. What we’ve been invited to learn from is something far older and richer than a productivity hack. These gestures carry the weight of devotion, lineage and an entire cosmology about the relationship between the body, the breath and consciousness. Receiving them with that awareness changes how we hold them. This understood, the practice itself remains beautifully accessible. Mudras appear during seated meditation, pranayama, ritual worship, classical Indian dance and at the opening or closing of a yoga class. Each gesture carries its own quality—grounding, clarity, gratitude, balance, release —and often, just settling the hands into one is enough to shift something in the body and breath. One of the most recognizable is Anjali Mudra—palms pressed together at the heart. Most of us know it as prayer hands, and that’s not far off. In Hindu tradition, it’s a gesture of reverence— toward the divine, toward another person, toward the sacred in what’s right in front of us. In yoga, it’s an invitation to return: to gratitude, to presence, to the moment we are actually in. Before a class, before a hard conversation, before we walk into a day that’s already asking too much, this gesture has been a threshold practice for thousands of years. We’re not inventing something new when we use it. We’re stepping into something that has held many people before us. Gyan Mudra, where the thumb and index finger come together while the other fingers extend softly, is associated with wisdom, clarity and concentration. It appears across both Hindu and Buddhist meditation practices and is one of the most widely recognized gestures in contemplative traditions worldwide. Anyone that has ever sat down to be still and immediately remembered every unanswered email and forgotten errand understands this. This mudra gives the mind

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something to anchor to. The thoughts don’t vanish, but there’s a little more spaciousness around them. Apana Mudra works with grounding, release and letting go. The tips of the middle and ring fingers meet the thumb while the index finger and pinky extend gently. Rooted in Ayurvedic and yogic understanding of the body’s energetic channels, it’s traditionally used to support the downward-moving energy associated with elimination, grounding and release. In practice, it’s often used during meditation or breathwork when someone needs to feel more rooted—less like they’re spinning. In a world where most of us are carrying more than we let on, the invitation to exhale and set something down is worth accepting. One of the most appealing aspects about mudras is that they make an ancient practice physically available in the middle of ordinary life. A few breaths are enough. We can practice on a meditation cushion, in bed before falling asleep, or in the middle of a hard afternoon when we need a moment to reset. But it’s also suggested to hold them with a little reverence—to remember that what is being held in one’s hands has been held by practitioners, teachers and seekers for millennia. That history doesn’t make the practice inaccessible; it makes it richer. If someone is new to mudras, start with one. Sit comfortably, soften the shoulders, breathe slowly for several rounds and simply notice. One doesn’t need a mystical experience to make it meaningful. The most real shifts are often the quietest ones. And keep going deeper if this practice calls. Seek out teachers that come from these lineages. Read the source texts. Let curiosity go past the surface. The tradition is generous—and it deserves more than a passing acquaintance. Cheryl Van Sciver is co-owner of Balanced Planet Yoga, in Marlton, NJ. For more information, visit www.BalancedPlanetYoga.com.

Dan McMeans Mind, Body and Spirit Coach Divinity in Math

Let us explore the possibility that God used an algebraic formula to help him expand the universe with the Big Bang Theory. Math is generally used in many things today such as cooking, budgeting, time management, construction, science, engineering, canvas art, medicine, technology and finance allowing us to measure, analyze and understand patterns all around us. Making informed decisions derived from deductions and data analysis is rooted in math. The Renaissance Era in the 16th century, which infused us with math, geometry and art, gave us one of the greatest painters, inventors and engineers of our time. Leonardo daVinci who loved God and helped propel mankind forward with his ideas, stemmed from a foundation of math. Also in the Renaissance Era came Michelangelo who painted the Sistine Chapel in Rome. Michelangelo, who also loved God, used the Golden Ratio, a mathematical term found in nature. Galileo used mathematics extensively to determine his scientific findings, pioneering the idea of using quantitative measurements and algebraic analysis to understand the natural world. Edwin Hubble, for whom the Hubble Telescope is named, demonstrated the importance of mathematics in understanding the origin of the Big Bang Theory.

Dan McMeans

Our planetary system after the Big Bang, resulted in our sun being a distance from earth that allows humanity and all life and plants to benefit from the sun’s vitamin D-enriched rays and allows for photosynthesis enabling plants to survive. Are you going to tell me that this was a random event? The Majesty of God is beyond our imagination and He is beyond our idea of limits and understanding. Let’s move forward with love and purpose and try to understand that God is all around us in many ways. For those interested in gaining a better understanding of yourself, your life and how renewed perspective can change your future, Dan McMeans can help. Call 267-570-9042, email him at Dan_McMeans@yahoo.com or visit www.Mind-Propulsion.design.

All truly great thoughts are conceived while walking.

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—Friedrich Nietzsche

July 2026

Healthy Kids

Beyond Swim Lessons Teaching Kids To Love and Respect Natural Aquatic Settings by Christina Connors

or many families, summer memories include long days at the lake, wading along a shoreline or learning to paddle across quiet coves. In the past, children often developed comfort around natural water environments by repeated exposure during family outings, but today, many begin their aquatic journey with structured swim lessons in the pool, where they learn critical safety measures and basic swimming skills. After the controlled environment of a pool, natural settings like lakes, rivers and beaches present unique and unpredictable challenges, as well as opportunities. Murky water, hidden drop-offs, shifting currents and unexpected temperatures demand a new level of awareness. But when a carp leaps out of the water, giggles are sure to follow. With gradual exposure, positive encouragement and smart safety habits, families can help children bridge the gap between swim lessons and outdoor water adventures, raising kids with a lifelong love for the water.

Swimming Is a Life Skill

“Drowning is the leading cause of unintentional death in children 1 to 4 years old,” says Nicole Ragone, a professional swim instructor at LaFleur’s Little Flippers Swim School, in Tampa, Florida. “Not only does learning how to swim teach children survival skills, it increases their confidence, coordination and multitasking abilities. Kids that learn how to swim are also learning how to deal with and overcome anxiety and high-stress situations.” The benefits of swim lessons extend far beyond the water. Practicing

breath control in the water provides children with a calming tool they can use anywhere, and the process of learning to do something difficult or scary builds a belief in their own capabilities.

Beyond the Pool

Research published in 2025 in the journal Physical Education and Sport Pedagogy supports what many instructors intuitively know: The skills children build in pool settings do not automatically carry over to open water. The study, which assessed 9- to 10-year-olds in both controlled pool conditions and dynamic open-water environments, found meaningful differences in how children performed between the two settings, underscoring why supported exposure to natural water is an important part of a child’s aquatic education. A pool is predictable: The bottom is visible; the depth is clearly marked; and there are walls to grab. Natural water offers none of those reassurances, and this difference is significant. “Families should be aware that swimming in natural bodies of water comes with higher risk than pool swimming,” Ragone explains. “Natural bodies of water have more hazards, such as murky water, which can result in children getting caught or scared. Rocks are slippery; currents can be strong; and there are often drop-offs without a good place for a child to grab if they get nervous.” For younger, less experienced swimmers, she recommends keeping life jackets on children in lakes and rivers until they are extremely competent swimmers. At beaches, watch for rip currents, waves and changing tides. In rivers, even a gentle-looking current can surprise a small child. The aim is awareness, not fear.

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Building Confidence

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“Safe ways to introduce a child to any water are slowly and confidently. It’s important for them to learn one thing at a time and to feel confident in it before moving forward,” Ragone says. “We encourage kids to say things like, ‘I did it!’ and you can see their faces light up. It allows them to recognize something they did right, which builds confidence.” This approach is equally effective at the beach or lake. Start at the shoreline, allowing children to splash and explore before wading in. Wade before swimming. Swim in calm, shallow water before going Support the Small Businesses that Advertise in NAP

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a connection to the natural world and the quiet confidence of knowing they belong there. Start with swim lessons. Move to the shoreline. Wade in together. Celebrate every splash. The water is waiting. Christina Connors is a burnout prevention specialist, keynote singer and author. Learn more at ChristinaConnors.com.

further. Keep early sessions short and end them on a high note. A child that leaves the water smiling will want to return. Ragone is firm about what to avoid: “I would not make it seem too scary or tell horror stories, as this could deter a child from wanting to even try.” Honest, age-appropriate conversations about water hazards are important, framed around caution and respect, not fear.

Safety Habits

“Children need to feel confident but cautious around natural bodies of water,” Ragone advises. “Constant supervision should be exercised until they are competent swimmers.” Among the core habits she recommends are always asking permission before going in the water, never swimming alone, following boundaries set by parents and lifeguards, and walking rather than running on slippery surfaces near water. Adult modeling of safe behavior is crucial. When caregivers wear life jackets on the boat, respect swim flags at the beach and model careful entry into unknown water, children absorb those habits as normal.

Loving the Water

Summer days near the water are among the most vivid memories many adults carry: the smell of sunscreen, the shock of a cold lake, the triumph of swimming out to the dock for the very first time. Children that grow up comfortable in and around water carry other gifts, too: a love of movement, Be sure to let our advertisers know you found them in

July 2026

Natural Pet

Cool Canines Holistic Summer Tips To Keep Dogs Happy, Active and Itch-Free by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN

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

Movement and Recovery

Hydration, Shade and Smart Timing

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

Dogs generate body heat quickly, and their cooling systems are less efficient than ours. Shifting activity to early morning or evening can significantly reduce thermal stress. Pavement can reach temperatures that damage paw pads even before it feels uncomfortable, so it is a good idea to choose grass or shaded trails whenever possible. Carrying more water than seems necessary is usually the right call. Water breaks every 15 to 20 minutes on active outings and adding warm broth or gently cooked food to the bowl at home will help keep them hydrated. If a dog is panting heavily after a mild exertion or cannot settle down indoors, it is time to take a break and cool down to prevent further complications.

Parasite Support

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

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

Overweight dogs need not be excluded from summer activities. Research published in Veterinary Research Communications shows that even a small amount of weight loss can improve lameness in obese dogs with osteoarthritis, with improvements seen once weight loss reaches 6.1 percent. An overview published by the Canadian Academy of Veterinary Nutrition explains that body fat not only adds extra pressure to joints, but also releases inflammatory compounds like leptin, which can increase inflammation within the joints and throughout the body. For senior dogs or those with joint concerns, Holmes suggests focusing on small, consistent investments, rather than larger, infrequent efforts. She explains, “A smart summer day may include a short morning walk; a few, gentle strength exercises; rest during the heat; and another easy movement session later. Simple exercises like slow walking, sitting on a hill, backing up, stepping over low objects and weight shifts can support strength, balance and confidence.”

If parasitic activity is especially high in a specific area, or local disease cases are increasing, it might be appropriate to use a conventional preventive for a short while. Avoiding tick-borne illness and flea anemia should be the priority. A well-nourished dog with a robust immune system is better equipped to respond to environmental challenges, which is why nutrition and parasite management work together, rather than in isolation. 28

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

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Nutrition as Foundation

Beyond exercise and weight management, Holmes notes that nutrition is also crucial for mobility. Quality protein, healthy fats,

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

Consistency Is Key

Holistic summer wellness does not require

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

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

perfection or a complete departure from conventional tools. It is built upon small, repeatable habits: keeping the bowl moisture-rich and nutritionally sound; moving with intention and allowing appropriate recovery time; layering parasitic protection proportionately; and knowing a dog’s baseline well enough to notice early changes. As Holmes puts it, “Activity today should support tomorrow’s movement.” Done consistently, these daily choices help protect comfort now, while supporting resilience and mobility in the future. Ruth Roberts, an integrative veterinarian and a holistic health coach for pets, is the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.

July 2026

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

Thursday, July 2 Chakra Crystal Bowl Sound Bath with Kym – Group Healing – 6:30pm. Come for an enlightening experience with the use of Chakra Crystal Singing Bowls. 101 Bill Smith Blvd., Ste 5, King of Prussia. www.BalanceMindBodyAndSpirit.com.

Saturday, July 4 Grand Opening of the Ambler Farmers Market – 9am-12pm. Join a plethora of local farmers, artisans, food creators, bakers and your neighbors. La Provence Ambler, 27 W. butler Ave., Ambler. www.AmblerMainStreet.org.

Sunday, July 5 Philly: Pressed Flower Art Workshop – 2:30-4pm. Design your own unique floral masterpiece using vibrant pressed flowers and greenery. Awesome Events, 1516 N. 5th St., Philadelphia. www.FeverUp.com.

Thursday, July 9— Sunday, July 12 Catskill Summer Vision Quest & Mitote: A Rite Of Passage in a Time of Change. Pause and get off the track of your busy everyday life to hear your true self speak. Experience Sacred Visioning. Lucid Dreaming. Grounded Connections. Transformation. Guided by Shaman, Janet StraightArrow, Art Farm, Lower Catskills, Accord, NY. More details and to register, 973-647-2500, www.BeTheMedicine.com.

Friday, July 10 2026 Children’s Bereavement Camp – 6pm. Take part in this supportive and engaging program for kids who have experience the loss of a loved one. Hands Holding Hearts and Friends Village, 331 Lower Dolington Rd., Newtown. www.Friends-Village.org.

Family Yoga for Littles with Sara Taylor – 3:30-4:30pm. Bring your littles for an hour of movement, laughter and connection. Cost: $35 - 1 adult + child/$20 for second child. Nectar Yoga Studio, 222 Third Ave., Phoenixville. www.Phoenixville.nectaryogastudio.com.

Saturday, July 11 Free Yoga at the Market – 8-9am. All levels are welcome. Cost: free. Lansdale Farmers’ Market, 400 Penn St., Lansdale. www.LansdaleFarmersMarket.org. Introduction to Dowsing – 10am-4pm. This informative and fun class is based on the American Society of Dowsers’ Basic Dowsing Class. Cost: $155. Gentle Dove Wellness, 653 Skippack Pk., Ste.226, Blue Bell. www.GentleDoveWellness.com.

Tuesday, July 14 Under the New Moon: Gentle Yoga with Meghan Dwyer – 11am-12:15pm. Join in for a gentle, all-levels yoga class on the beautiful grounds of the Morris. Cost: $30. Morris Arboretum & Gardens, 100 E. Northwestern Ave., Philadelphia. www.Experience.MorrisArboretum.org.

Friday, July 24 Sound Journey: Immersive Sound Bath Experience – 6-7:15pm. This multi-instrument experience weaves together the grounding resonance of Himalayan singing bowls. Cost: $55. Adaptive Healing, 550 Kimberton Rd., Rt. 6, Phoenixville. www.AdaptiveHealingLLC.com. SAVE-THE-DATES

Friday, August 28— Sunday, August 30 Soul Shamanism-Embody the Truth of Your Soul: A Sacred Invitation. Experience a Profound Shamanic Practice to assist and elevate us in these times of ascension. Meet your Soul Self. Discover more of who you are, body and soul. Guided by Shaman, Janet StraightArrow. Art Farm, Lower Catskills, Accord, NY. More details and to register, 973-647-2500, www.BeTheMedicine.com.

Tuesday, July 21

Ongoing Events

Introduction to Herbalism – 5:30-6:30pm. Explore herbalism and herbal teas for physical and emotional well-being. Cost: $10. Richmond Library, 2987 Almond St., Philadelphia. www.FreeLibrary.org.

Wednesday

Thursday, July 23 Kayla, Medium, Readings from Beyond – 4-7:30pm. Thirty-minute sessions will be available. Cost: $45.Got Wine, 483 Pond St., Bristol. GotWinePA@gmail.com.

Sunrise Fitness Hike – 6-9am. Take a midweek break to greet the sun, clear your mind and get your heart rate. Cost: free. Pennypack Environmental Center, 8600A Verree Rd., Philadelphia. www.LinkTr.ee/explore_pec. Yoga for Curious Kids with Maria Eble – 10:30-11am. Children and their favorite adult get to experience 30 minutes of fun and inspiration. Cost: free. Free Library of Philadelphia – Chestnut Hill, 8711 Germantown Ave., Philadelphia. www.FreeLibrary.org.

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Bodywork

Energy Healing Arts

NANCY WALTON Awaken & Restore Massage and Wellness Center 716 N. Bethlehem Pike, Suite 204A Ambler, PA 19002 267-221-7160

MERYL HAYTON Inner Peace Specialist, Advanced Certified EFT Practitioner, Energy Healer 973-879-9333 MerylHayton@gmail.com https://MerylHayton.com

At Awaken and Restore, Reiki Master Nancy Walton offers natural healing methods for body, mind and spirit. 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.

Meryl Hayton is a trauma-informed Inner Peace Specialist focused on nervous system regulation and removing stress-response patterns. Through EFT, somatic approaches and energy healing, she supports women in reducing chronic stress and cultivating lasting calm, clarity and emotional resilience. Free consultations.

Coaching

SAGE & SAND MYSTIC Kristina@SageAndSandMystic.com

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.

Complementary/ Functional and Regenerative Medicine ALLAN MAGAZINER, DO Magaziner Center for Wellness 1907 Greentree Road Cherry Hill, New Jersey 08003 856-424-8222 MagazinerCenter@DrMagaziner.com www.DrMagaziner.com With nearly 40 years of excellence in patient care, the Magaziner Center for Wellness is the area’s premier center for integrative and function medicine. We solve complex medical problems naturally.

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.

The Natural Awakenings

Community Resource Guide

is our monthly directory of community businesses and practitioners that becomes a go-to resource for readers.

Health and Wellness Shop NATURAL LIFE WELLNESS STORE CHERRY HILL Cher Dr. Abigail Arculeo, DCN, CNS Short Hills Town Center 480 E. Evesham Rd., Unit 103 Cherry Hill, NJ 08003 856-560-0119 Facebook & Instagram @NaturalLifeCherryHill Family-owned natural health and wellness store with supplements, herbs and holistic products. Dr. Abigail Arculeo provides personalized functional nutrition care through her practice, Root & Restore.

Natural Mattress KELLY WERNERSBACH Adjust Your Sleep Mattress Boutique LLC 888 NJ-73, Marlton, NJ Kelly@aysmattress.com Offering a personalized, educational approach to mattress selection, we focus on your comfort and health needs to ensure a perfect sleep system—because quality rest is essential for overall well-being and daily vitality.

Registered Naturopathic Doctor JULIE LACHMAN, ND PA registration #10 1432 Easton Rd., Suite 3G Warrington, PA 18976 Phone: 267-406-0782 Website: www.DrLachman.com Naturopathic doctors are experts in chronic, complex cases and use advanced testing and safe and effective methods to help adults and children. Dr Lachman has consistently been voted Best in Family Medicine.

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