From a young age, many of us are taught—quietly and persistently—that love is something to find. We are told that fulfillment arrives when we meet “the one”, when romance settles into place and completes the picture. February has a way of reinforcing that idea, dressing it up in familiar symbols and expectations. Yet, lived experience tends to tell a more expansive story. Love is rarely singular. It reveals itself in friendships that steady us, in the enduring support of family, in the devotion we feel for our children, in the quiet comfort of a pet who knows our rhythms better than most, and in the relationship, we continue to build with ourselves over time.
With perspective, many of us begin to see how limiting that early definition of love can be. Some seasons of life are shaped by partnership and shared routines; others are filled by community, purpose, caregiving and personal growth. Still, there remains a subtle pressure to measure fulfillment by romantic milestones alone. This month’s theme, Nurture the Heart, invites a softer, more honest understanding—one that honors love in its many forms. You can love deeply, be loved generously or move through a season without a romantic partner and still experience a life that feels grounded, meaningful and whole.
That intention carries through the pages of this February issue. Our feature story, “A Whole-Hearted Life: The Daily Choices That Help Our Hearts Thrive,” explores how cardiovascular well-being is shaped by everyday decisions—from nutrition and movement to rest, connection and a sense of purpose. In “Garlic Therapy: Eating Our Way to a Healthier Heart,” Marlaina Donato highlights how fresh garlic can support heart health through its antioxidant and anti-inflammatory properties.
We also turn our attention to care across the lifespan. “Gentle Relief for Growing Pains” offers natural strategies to ease common aches in active children, while “Comfort in Motion: Holistic Joint Support for Dogs and Cats,” explores how integrative approaches can help aging pets maintain comfort and mobility, often by recognizing subtle changes before discomfort becomes limiting.
As you move through February, may you allow yourself to ease expectations and tend thoughtfully to the relationships—human and animal alike—that bring steadiness to your life. The heart thrives not under pressure, but through consistent, compassionate care.
Natural Awakenings is printed on partially recycled and fully recyclable newsprint with black soy ink.
Shae Marcus, Publisher
Journey to the Divine Mother at India’s
Vaishno Devi Temple
This October, seekers are invited to embark on a deeply meaningful spiritual journey to India through the Vaishno Devi/Shakti Peetham Pilgrimage, a 10-day small-group experience held from October 11 to 20 for those drawn to sacred travel, devotion and inner transformation. Traveling from Delhi to Katra, participants will visit several revered temples along the route and receive darshan, culminating in the powerful pilgrimage to the Vaishno Devi Temple, one of India’s most significant Shakti Peethams.
Vaishno Devi is a site of profound feminine spiritual energy, honoring the Divine Mother in her many forms. Pilgrims from around the world travel here seeking blessings, clarity and renewal. This thoughtfully curated journey offers not only access to sacred sites, but also the support and intention of traveling with a small, like-minded group, creating space for reflection, connection and reverence throughout the experience.
Cost: $3,900. For more information or to make a reservation, contact Casey at 484-509-5073, ext. 1, or visit www.KulaKamalaFoundation.org.
Philadelphia Yoga & Wellness Conference Offers Day of Mindful Movement
Philadelphia’s yoga and wellness community will gather on February 21, 8 a.m. to 8 p.m., for the Philadelphia Yoga & Wellness Conference at The Ritz-Carlton. The one-day event invites attendees to slow down, deepen their practice and connect with others through movement, meditation and mindful self-care.
The schedule includes guided meditation; community flows; workshops on sequencing, burnout recovery and entrepreneurship for teachers; restorative practices; and sound healing. Aromatherapy breaks and intentional reflection moments are woven throughout the day.
The conference emphasizes connection—between movement and intention, wellness and community, and inner and outer experience. Participants can engage in meaningful conversations, personalized insight sessions and a Mix & Mingle social with artisan refreshments.
Designed for both seasoned yogis and newcomers, the event offers approachable, wisdom-based experiences to inspire, educate and uplift attendees
Location: 10 Avenue of the Arts, Philadelphia. For more information or to purchase tickets, visit www.PhiladelphiaYogaConference.com
Vendor Registration
Explore Transcendental Meditation in Free Zoom Sessions
The Doylestown TM Center is offering three, free, Zoom information sessions in February for anyone interested in learning more about transcendental meditation (TM). Sessions are scheduled for noon on February 1, 6:30 p.m. on February 11 and 10 a.m. on February 14. Certified TM teachers Joe Smith and Carole Smith will explain what makes TM unique, how it works and why millions worldwide practice it.
TM is taught through personalized instruction and does not require a belief system or lifestyle changes. “TM offers a simple, natural way to relieve stress and unlock your full potential,” says Carole Smith. “It’s an effortless technique that delivers meaningful benefits for both mind and body.”
She attests that TM allows the mind to experience a state of “restful alertness,” supported by more than 380 peer-reviewed studies showing benefits such as reduced anxiety, lower blood pressure, improved sleep quality and enhanced creativity. Practitioners often report greater mental clarity, emotional resilience and overall well-being.
For more information or to receive a Zoom link, call 215-783-4629 or email CSmith@TM.org Also visit www.TM.org/Doylestown
Reconnect Through Sound This February
InterConnective Health & Wellness Center, in Fountainville, is offering a series of February sound therapy experiences designed to support emotional balance, nervous system regulation and meaningful connection. The monthlong lineup includes private sessions and special gatherings focused on relaxation, presence and shared wellness.
Throughout February, the center is hosting Couples Sound Therapy Sessions in its serene office setting. Using therapeutic sound frequencies and vibration, the sessions are designed to help release stress, quiet the mind, and foster a shared sense of calm and alignment. The experience encourages connection without conversation, allowing participants to feel grounded and present together
Special events include a Galentine’s gathering from 6 to 9 p.m. on February 13, a Couples Valentine’s session from 11 a.m. to 2 p.m. on February 14 and a Couples Love Brunch from 11 a.m. to 1 p.m. on February 15. All feature sound therapy with optional modalities such as red light therapy, infrared sauna, foot detox and lymphatic compression.
Cost: Feb. 13 event is $99 per person; Feb. 14 event is $150 per couple; Feb. 15 event is $75 per person. Location: 5055 Swamp Rd., Ste. 203. For more information or to book a session, call 267-935-4929 or visit www.InterConnectiveHealth.com.
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Cultivating a Positive Body Image
Fitness inspiration, or “fitspiration”, is a social media-related term that describes the prevalence of photos depicting people with slender, idealized figures. Although these beautiful images may be intended to inspire fitness, past research has demonstrated that viewing such photographs can lead to body dissatisfaction and negative mood among women.
A 2023 study published in Body Image involving 238 college females investigated whether a values affirmation intervention could reduce the detrimental effects of viewing fitspiration. The participants—divided into three groups—were asked to view idealized pictures of women on Instagram after either completing a simple writing task, looking at travel images or reflecting on their most important personal values.
The study demonstrated that contemplating personal values helped protect college women from the negative body image effects of fitspiration. The affirmation group experienced a stable mood and body image compared to the control group, where negativity rose significantly. This suggests that affirming personal values outside of appearance can act as a buffer against social media comparison, potentially offering a simple self-help strategy.
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Microbiome Therapies for Depression
A 2025 systemic review published in BMC Psychiatry involving 34 clinical trials and more than 3,300 people found that depression symptoms could be effectively treated by targeting gut bacteria with the use of probiotics (beneficial bacteria), prebiotics (nutrients that feed good bacteria) and synbiotics (a combination of both). The therapies were shown to reduce depression scores, increase levels of BDNF (an important protein for brain health) and mitigate systemic inflammation.
Notably, synbiotics exhibited the most pronounced effectiveness, followed by prebiotics and probiotics. Treatment for longer than 12 weeks was not considered helpful. Those without other medical conditions fared better, while individuals with digestive disorders and pregnant women did not experience the benefits. These findings suggest that enhancing gut health may be a useful complementary tool for depression management.
Body-Centered Therapy for Trauma
A 2021 review of 16 studies published in the European Journal of Psychotraumatology found that somatic experiencing, a body-centered therapy for trauma, helped reduce symptoms of post-traumatic stress disorder and also improved emotional and physical well-being. The studies demonstrated notable improvements in anxiety, mood and physical symptoms such as muscle tightness and pain. Benefits were observed in individuals with traumatic histories, as well as those without trauma, suggesting that somatic experiencing may support overall nervous system regulation.
Conceived by Dr. Peter A. Levine, the therapy seeks to address the accumulation of stress, shock and trauma in the body and nervous system. It empowers people to cultivate increasing tolerance for
Eye Yoga for Glaucoma
A 2024 randomized, controlled study published in EPMA Journal explored whether a structured “eye yoga” routine could help people with primary, open-angle glaucoma—the most common form of glaucoma that often damages the optic nerve due to increased eye pressure and reduced blood flow. Researchers measured the effects of eye-focused relaxation on eye pressure, vessel function and vision.
Twenty-seven adults were randomly assigned to either a onehour daily reading of a relaxing book or an eye yoga program that included guided eye movements, gentle massage around the eyeball, hand-covering for relaxation and slow-breathing meditation. After one month, the eye yoga group experienced a 6 percent reduction in intraocular pressure. They also improved visual-field measurements and displayed less retinal vessel constriction. Retinal arteries showed mild widening, suggesting improved blood flow, with no adverse events reported. These effects were not observed in the control group. Researchers concluded that this type of eye yoga could be a safe, home-based complement to standard care.
difficult bodily sensations and suppressed emotions by paying close attention to internal sensations, including body tension, breathing patterns and even their heartbeat.
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Walking Peace into the World
In a time when life feels increasingly hurried and divided, a group of Buddhist monks has chosen a quieter response: to walk. One mindful step at a time, they are carrying a message of peace across the country—not through speeches or slogans, but through presence.
The Walk for Peace began on October 26 in Fort Worth, Texas, led by monks from the Huong Dao Vipassana Bhavana Center. Their destination is Washington, D.C., with an expected arrival around February 12, after covering nearly 2,300 miles on foot. Rooted in the practice of walking meditation, the journey is an embodied expression of compassion, nonviolence and unity.
Walking alongside the monks is Aloka, affectionately known as “the Peace Dog”. Once a stray in India, Aloka joined the monks during a previous peace walk and has remained by their side ever since. Calm, observant and seemingly attuned to the rhythm of the journey, he has become an unexpected bridge between the monks and the public. Many people that encounter Aloka speak of a deep sense of connection, some even describing his presence in poetic or spiritual terms—an expression of how profoundly he seems to resonate with those he meets. Adding to his symbolism is a naturally occurring, heart-shaped marking on his forehead, a detail that often stops people in their tracks and feels, to many, like a quiet signature of the walk’s message.
As the monks continue eastward, the walk has gained steady momentum. What began as a quiet pilgrimage has become a growing gathering. People from all walks of life—families, farmers, veterans, faith leaders and passersby—pause along roadsides to watch, offer water, walk a short distance or simply stand in silence. These spontaneous moments of connection are a reminder that peace often begins not with agreement, but with presence.
Much of the walk’s reach has spread organically. Photos and videos shared online have allowed people across the country to witness the journey in real time, inspiring others to slow down, reflect, and follow along. Supporters can track the monks’ route, daily progress, and upcoming locations through the walk’s official online updates and social media channels, where maps, reflections, and glimpses of daily life on the road are shared.
The monks do not ask others to join them. Yet, through their steady movement and quiet humility, they offer an open invitation: to consider how peace shows up in our own lives. Not as an abstract ideal, but as a practice—lived step by step, breath by breath, and moment by moment.
For more information, visit https://dhammacetiva.com/walk-forpeace.
Peace is a daily, a weekly, a monthly process, gradually changing opinions, slowly eroding old barriers, quietly building new structures.
—John F. Kennedy
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A Turtle’s Resilience and the Power of Proper Care
Rockalina, an eastern box turtle, was rescued in early 2025 by Garden State Tortoise (GST), a New Jersey reptile rehabilitation center, after spending nearly 50 years living in captivity on a kitchen floor, eating only cat food, which left her with discolored skin, deformed claws and blindness. Showing remarkable resilience, she has recovered and thrived after a treatment of warm baths, proper food and days spent in a forest-like setting with natural light and plenty of space for burrowing, hiding, exploring and even hunting and eating live earthworms.
Rockalina’s inspiring journey gained global fame through GST videos and photos, showing her enjoying a strawberry, displaying curiosity and natural instincts, walking tall and recently meeting a baby turtle companion. Rockalina’s recovery demonstrates the ability of animals to bounce back from severe neglect and underscores the importance of proper care for reptiles and all creatures.
According to the National Wildlife Federation, eastern box turtles are five to six inches long, and they inhabit ponds, fields, meadows and woodlands throughout the eastern United States. Their diet includes berries, insects, roots, flowers, eggs and amphibians. When threatened, they retract their limbs and close their shells. While they are very popular pets, many people release them into the wild when they no longer wish to care for them. This practice can be detrimental to domesticated turtles that struggle to adapt to a vastly different environment. It is best to drop them off at a local animal shelter or veterinarian.
Bacteria Engineered To Tackle Microplastics
Researchers at Duke University are investigating whether certain bacteria can degrade microplastics, the tiny plastic particles polluting oceans, soil and the food chain. The team is assessing the ability of Pseudomonas stutzeri to digest polyethylene terephthalate (PET), a strong, transparent and lightweight plastic used in beverage containers and food packaging. Thermus thermophilus is being evaluated for its potential to degrade plastic more efficiently in warm environments.
A component of their research involves bioengineering techniques designed to help the bacteria work faster. Additionally, the group is developing a solar-powered device to house the bacteria as they process plastic in polluted areas. The long-term goal is to transform degraded plastic into new, reusable materials, thus promoting recycling over accumulation in nature.
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A Whole-Hearted Life
The Daily Choices That Help Our Hearts Thrive
by Hannah Tytus
Ahealthy heart is built from the inside out. Each day presents opportunities to nurture vitality through dietary choices, physical activity, restful periods, social connections and personal fulfillment. These ordinary decisions profoundly impact the long-term trajectory of cardiovascular well-being.
According to the World Health Organization, cardiovascular disease is the leading cause of death worldwide, accounting for 32 percent of global fatalities and affecting families across diverse communities. The U.S. Centers for Disease Control estimates that one in three deaths in the United States can be attributed to this devastating disease.
Behind these sobering statistics lies the reassuring fact that small, daily choices can help protect the heart.
Heart-Healthy Foods
Among the most studied heart-supportive eating strategies are the Mediterranean Diet and the Dietary Approaches to Stop Hypertension (DASH) Diet, which help regulate cholesterol levels and reduce inflammation. Both emphasize the consumption of vegetables, fruits, whole grains and nuts, while limiting saturated fat and processed meats. Additionally, eating fatty fish provides whole-food omega-3 fatty acids, which have been shown to be more effective than comparable supplements in supporting heart
health, according to a 2018 study published in JAMA Cardiology.
Dr. Regina Druz, based on Long Island, New York, is the founder of Holistic Heart Centers of America and a board-certified specialist in cardiology and functional medicine. Her expertise lies in heart disease prevention through holistic, lifestyle-driven care. She is the author of a forthcoming book, Longevity Code: How to Age-Proof Yourself for Optimal Health
A proponent of the Mediterranean Diet, Druz encourages patients to build a way of eating that feels natural, flavorful and balanced. She emphasizes the significance of meal timing and its alignment with a person’s circadian rhythm. She also often recommends moderate intermittent fasting, as long as it is done safely, sustainably and personalized to the individual.
According to Druz, dietary changes are most powerful when they are part of a larger, three-pillared foundation that includes exercise, nutrition and sleep. She discourages people from searching for a single magic bullet and instead invites them to build a way of eating that feels natural, flavorful and balanced.
Mindfulness and Mood
The intricate connection between the mind and heart is often underestimated. Chronic stress can elevate blood pressure and induce inflammation, placing a burden on the cardiovascular system. Stress reduction does not have to be complicated. Even a few minutes of mindful breathing or meditation can shift the body into a more relaxed state, offering the heart a small but meaningful reprieve.
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Mindful awareness practices appear to have favorable effects on blood pressure, cortisol levels and inflammatory markers, suggesting that everyday mind-body tools can provide meaningful support. A 2007 report published by the Agency for Healthcare Research and Quality found that Transcendental Meditation (TM), qigong and Zen Buddhist meditation yielded modest reductions in high blood pressure. A 2019 meta-analysis of TM for heart disease demonstrated improvements in blood pressure levels.
Biofeedback involves measuring bodily functions, particularly heart rate variability, to enable individuals to consciously alter these functions. It can track how slow breathing techniques help the heart relax. Notably, biofeedback has been shown to be effective in lowering blood pressure levels, according to a 2024 meta-analysis study published in Nature.
Healing Power of Slumber
Sleep is integral to heart health. A 2017 study published in Chest reports an association between insomnia and cardiovascular disease, including high blood pressure and heart failure. Furthermore, a 2011 study in Circulation demonstrates a link between insomnia and a moderately increased risk for a heart attack.
Druz collaborates with sleep specialists that use wearable technology, such as the SleepImage device, to assess sleep quality in real time. She has observed that even modest adjustments to sleep habits can yield significant improvements—from changing sleep positions and recalibrating room humidity to optimizing sleep times and reorienting bed pillows. By tracking sleep patterns over time, individuals can identify subtle shifts that contribute to a quantifiably better night’s rest.
Benefits of Consistent Exercise
Regular physical activity remains a cornerstone in reducing cardiovascular risk. The 2004 INTERHEART study, involving nearly
30,000 participants from 52 countries, revealed that moderately intense exercise for four or more hours per week reduced the risk of a heart attack by 12.2 percent.
A 2011 cohort study published in Lancet involving more than 400,000 participants showed that engaging in as little as 15 minutes of daily physical activity can reduce the risk of mortality by 14 percent and extend life expectancy by an average of three years. Each additional 15-minute interval can further decrease mortality across all age groups, including individuals with preexisting cardiovascular disease.
High-intensity interval training (HIIT) has emerged as an effective regimen for promoting cardiovascular fitness. According to Druz, HIIT maximizes VO2 max (the maximum volume of oxygen a body can use during intense exercise), a key indicator of cardiovascular health and strong predictor of longevity. However, she acknowledges that HIIT may not be accessible to everyone because it alternates short periods of intense, explosive exercise with brief recovery periods to the point of exhaustion.
In such cases, she recommends incorporating “exercise snacks” into daily routines, which involve brief bursts of movement throughout the day. Walking the dog, carrying groceries, completing household chores or simply standing more frequently can contribute to a less sedentary lifestyle. These accessible steps make it easier to integrate movement into daily living.
Nature’s Rewards
Spending time outdoors provides more than aesthetic appeal and access to fresh air. Living closer to nature has been linked to lower incidences of cardiovascular disease, stress, diabetes and stroke. Exposure to green space is associated with lower blood pressure, improved heart rate variability and reduced cardiovascular mortality. A 2016 study in Nutrition, Metabolism and Cardiovascular Diseases
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involving nearly 12,000 participants observed that the more recreation time someone spends outdoors, the less likely they are to die of cardiovascular disease.
The Transformative Energy of Optimism
Outlook influences physiology. Positive emotions, optimism and life satisfaction are associated with lower rates of cardiovascular disease and reduced mortality. The American Heart Association (AHA) notes that compared to pessimistic individuals, optimistic people have better vascular health, fewer heart attacks and lower cardiovascular mortality. Among individuals with established disease, those that are optimistic about their treatment and recovery often experience better rates of long-term survival and enhanced function.
Optimism is a skill, not a fixed trait. The AHA identifies Type D (or “distressed”) personality traits, characterized by negative emotions and increased self-criticism, as being linked to poorer cardiovascular outcomes. Encouragingly, Type D individuals often respond favorably to cardiac rehabilitation programs that combine physical activity with counseling and psychological support.
Volunteer work also contributes to well-being. A 2017 study in BMC Public Health determined that regular volunteering is associated
with enhanced self-rated health and reduced mortality. Older adults that engaged in volunteer work at least 200 hours per year experienced a 40 percent reduction in hypertension over a fouryear period.
These findings underscore the significance of joy and purpose in human life. They are integral to the biology of the heart. When individuals cultivate a more compassionate perspective toward themselves and others, their hearts experience a measurable positive impact.
The Strength of Connection
Relationships exert a powerful influence on health. In a 2016 meta-analysis study published in Heart, researchers determined that poor social relationships were associated with a 29 percent increased risk of cardiovascular disease and a 32 percent increased risk of stroke. Humans are inherently wired for connection, and extended loneliness can have measurable physiological consequences.
“We need each other,” Druz emphasizes. “We are living in a sea of loneliness, and loneliness can be a hugely impactful factor on health.” Making time for family, friendships, community groups or new social circles fosters both emotional well-being and heart resilience.
Loving Our Heart Back
Cardiovascular health encompasses not only disease prevention, but also the cultivation of a lifestyle that enhances vitality, connection, rest and overall well-being. These choices do not need to be drastic. Incorporating more green vegetables, spending more time in the sun, taking a moment to breathe mindfully, taking a short walk outside, getting a good night’s sleep and reaching out to loved ones can collectively contribute to a foundation that can extend life expectancy and enhance the quality of life.
Hannah Tytus is an integrative health coach, researcher and content creator at KnoWEwell, P.B.C., and former writer at the National Institutes of Health.
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Garlic Therapy
Eating Our Way to a Healthier Heart
by Marlaina Donato
Fresh garlic is a pungent delight that can jazz up any meal, from hearty winter stews to sautéed vegetables on a bed of healthy grains. Allicin, the compound that gives crushed garlic its distinctive smell, protects the plant from pests and offers humans many health benefits, acting as an antioxidant, antimicrobial and anti-inflammatory agent; improving gut balance; and supporting cardiovascular and immune health.
Research published last year in Nutrition
Reviews indicates that consumption of garlic significantly improves key cardiovascular risk markers, including cholesterol and blood sugar levels, blood pressure, oxidative stress and inflammatory biomarkers. In a 2022 article, the Cleveland Clinic suggests that red blood cells respond to the sulfur in garlic by creating nitric oxide and hydrogen sulfide gases, which relax and expand blood vessels. A 2019 meta-analysis of clinical trials published in Experimental and Therapeutic Medicine concludes that supplementation with an aged garlic extract offers similar results to blood pressure-lowering medications. While more research is needed to understand the full-spectrum potential of this kitchen staple, regularly spicing up meals with a clove or two can foster better health.
Maximizing Benefits and Flavor
Mincing, grating or pressing garlic intensifies its pungency, waking up ordinary steamed vegetables when tossed with olive oil or spicing up homemade hummus. Whether regular grocery store-bought, traditional heirloom or locally grown, garlic offers benefits, but following a few easy tips ensures that its nutritious perks remain intact.
According to Natalie Ledesma, a board-certified oncology dietitian and the founder of Natalie Ledesma Integrative & Functional Nutrition Consulting, in San Francisco, it is best to allow chopped or crushed garlic to sit for about 10 minutes
before consuming it, cooking with it or adding it to vinaigrettes or other salad dressings. This waiting period maximizes the formation of allicin. Notably, the acidic nature of vinegar or lemon juice compromises allicin’s stability.
“If you compare raw garlic to garlic that has been cooked by various methods, you can see dramatic drops in allicin, one of the purported active ingredients,” advises Dr. Michael Greger, founding member of the American College of Lifestyle Medicine and author of several national bestsellers, including How Not to Die, The How Not to Die Cookbook and How Not to Age.
If garlic must be cooked, he suggests roasting to retain vital qualities that are quickly lost through simmering, high-heat stir-frying and boiling. “It is simple to prepare and can be used to add flavor to almost any dish,” he explains. “After roasting the garlic, you can also puree it in a blender or food processor until smooth, then portion and freeze it for future use.” A head of roasted garlic yields about one-and-a-half to two tablespoons of a delicious paste, which can be slathered on warm bread or sandwiches, whipped into zesty dips, and stirred into creamy mashed potatoes or a bowl of pasta.
“There are other beneficial compounds in garlic that are not deactivated by heat. They include ajoene, diallyl disulfide, diallyl trisulfide and S-allyl cysteine, which have anti-inflammatory and anti-clotting benefits,” advises Dr. Joel Fuhrman, a board-certified family physician, president of the Nutritional Research Foundation and author of several bestsellers, including his Eat to Live Cookbook.
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Hacks for Sensitive Bellies and General Tips
Garlic should be avoided by anyone on pharmaceutical or herbal blood thinners. For those that experience stomach or intestinal upset, Ledesma suggests removing the green sprout inside the garlic clove, a prime culprit for indigestion, or eating only the garlic scapes (the curly green flower stalks that grow on the garlic plant), which are generally well-tolerated.
For less discomfort and added convenience, Fuhrman endorses dehydrated raw garlic granules, noting that they will soften, expand and partially cook when sprinkled over veggies as they are steamed in a pot, enhancing its digestibility.
When purchasing garlic, choose intact heads that are firm to the touch, have plump cloves and do not have a strong odor of garlic— an indication of damage and loss of vital benefits. After chopping or peeling, rubbing cutting boards and hands with fresh lemon juice will remove the pungent garlic aroma.
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.
YIELD: 1¼ CUPS FOR APPROXIMATELY 8 SERVINGS
½ cup balsamic vinegar
Juice of 1 freshly squeezed lime
½ cup extra-virgin olive oil
1 Tbsp maple syrup or honey
1 fresh garlic clove, minced or grated
½ tsp sea salt or smoked salt
¼ tsp freshly ground black or white peppercorns
Combine all ingredients and hand-whisk until well blended. Drizzle vinaigrette over green salads, potato salad, cold green beans, or grilled tofu or shrimp. Store remainder in the refrigerator for up to 1 week.
Recipe courtesy of Marlaina Donato.
ROASTED GARLIC
YIELD: 1½ TO 2 TBSP OF GARLIC PASTE
1 whole head of garlic or more
Preheat the oven to 400° F.
Use a sharp knife to cut about ⅓ inch off the top of the whole head of garlic to expose the tops of the garlic cloves. Place the bulb inside a terracotta garlic baker or wrap it securely in parchment paper.
Bake in the oven, cut side up, for 30 to 40 minutes or until the garlic cloves are soft. Remove from the oven and open the garlic baker or parchment paper to let the garlic cool.
Remove one garlic clove and squeeze it over a small bowl, allowing the soft, roasted garlic to slip out of the papery skin. If it is not soft and golden brown, return the rest of the bulb to the garlic baker or rewrap it in parchment paper and bake for a few more minutes.
When the garlic is soft inside and cool enough to handle, squeeze out each roasted garlic clove into the bowl. It is now ready to enjoy. To give it a uniform texture, mash it with a fork or puree it in a food processor.
Tip: Roasted garlic can be stored in the refrigerator in a jar or other container with a tight-fitting lid for up to 5 days or portioned and frozen for up to a month.
Recipe courtesy of Dr. Michael Greger.
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Foot Fitness for Longevity
The Path to Better Balance and Blood Flow
by Maya Whitman
Often overlooked in fitness routines, the feet and ankles are essential to whole-body function, especially as we age. They support balance, proper posture, mobility and even circulatory and lymphatic flow. “The venous system does not have any capability to pump blood from the lower extremities to the heart and relies on our movements to assist the return of blood,” explains Kim Henderson, a chiropractic physician and the founder of Health Clarified, in Northbrook, Illinois. When we walk or exercise, our leg muscles—especially in the calves—contract and compress the deep veins, acting like a pump to force blood upward.
For older adults, runners or anyone focused on holistic health, strengthening and mobilizing the toes, feet and ankles can enhance cardiovascular support, reduce fall risk and restore lower body mechanics. Every year, more than 2 million people suffer from plantar fasciitis-related heel pain, one in four adults over 65 experience falls, and more than 2 million visit emergency rooms for sprained ankles. Simple, consistent exercises can enhance quality of life and prevent injuries at any age. Strong calves, flexible ankles and healthy fascia (connective tissue) make every step more stable.
Causes of Foot Instability
Overpronation is when the foot rolls excessively inward while walking or running, causing the arch to flatten and the ankle to angle inward, leading to potential pain in the feet, ankles, knees, hips,
back and beyond. “We have seen chronic neck and shoulder pain be reduced, even eliminated, by supporting the arch,” notes Henderson, whose patients complete a series of exercises to strengthen the affected muscles.
According to Chicago-based fitness expert Stephanie Mansour, host of the PBS show Step It Up With Steph and a fitness contributor to The Today Show, foot instability and discomfort can have multiple causes, such as wearing ill-fitting shoes, overdoing activities without proper warm-up, ignoring pain, excessive barefoot walking, being overweight and medical conditions like diabetes. Listening to the body, rather than pushing through pain, and promptly addressing minor discomforts are paramount.
“Independence depends on functioning feet. That limp will lead to imbalances up into the knees, hips, spine and even shoulders,” underscores orthopedic and corrective exercise specialist Matt Hsu, founder of Upright Health, in California. The most common issue, he says, is a lack of dorsiflexion—the ability to pull the toes and forefoot toward the knee. “This throws off our gait and sets us up for Achilles tendon injuries, especially.” Hsu adds that bunions can also affect our ease of movement and suggests wearing shoes with wider toe boxes to prevent the condition.
Essential Exercises
To cultivate good balance, the National Institute on Aging recommends engaging in three sessions of balance exercises per week, including tai chi, yoga or standing on one foot for five to 10 repetitions per leg, holding each for 10 to 30 seconds. To loosen the arch and increase range of motion, the American Association of Retired Persons suggests rolling a small ball for one minute under each foot daily.
“Regular exercise can improve circulation, reduce stiffness and enhance proprioception, which is your body’s awareness of its position in space. This contributes to better overall mobility,” says Mansour, who recommends that the following four exercises be done three or four times a week. Aim for two to three sets of 10 to 15 repetitions for each foot.
Calf Raises: Using a wall or chair for support, slowly rise onto the balls of the feet, lifting the heels off the ground. Hold for a moment, then slowly lower back down. This strengthens calf muscles and the Achilles tendon.
Toe Curls With a Towel: Sit in a chair and place a flat towel under the feet. Keeping heels on the floor, curl the toes to grab the towel and raise it toward the body. Relax and repeat. This strengthens feet muscles and helps with arch support.
Ankle Circles: In a seated position, move each foot in circles, first clockwise and then counterclockwise. This improves flexibility, balance and range of motion, while also
preventing stiffness and injury.
Toe Spread: While sitting or standing, try to spread all the toes apart as wide as possible. Hold for a few seconds, then relax and repeat. This creates a wider base for better balance during movement, strengthens foot muscles and combats bunions, hammertoes and plantar fasciitis.
Henderson recommends Heel Raises on Stairs: Stand on a step with both heels hanging over the edge. Slowly lift the heels, keeping the legs straight, while standing on the balls of the feet. Now lower the heels down past the level of the step as far as comfortable before repeating the upward movement again. Aim for two sets of 15 to 20
repetitions, four to five times per week.
Hsu suggests incorporating Tibial Raises: Lean back against a wall with feet 12 to 20 inches apart. Keeping heels down, gently lift the toes toward the shins, then lower them slowly. Repeat until reaching medium fatigue in the shin muscles. Do two sets. This strengthens shins and improves balance, knee support and ankle stability.
Before starting any routine, consult a health professional. Strive for consistency over intensity. Exercise should be a challenge, not cause pain.
Maya Whitman is a frequent writer for Natural Awakenings.
Bone Health Without the Fear Factor
by Dr. Deanna Nelson
Most of us think of our bones as fixed and unchanging, like the frame of a house. In truth, our skeleton is alive and constantly renewing itself. Bone is always being remodeled—a quiet, ongoing renovation our bodies manage with remarkable precision.
Two main types of cells share the workload. Osteoclasts are the demolition crew. They move into areas of microscopic damage and break down old bone. As they complete their job, osteoblasts—the construction team—arrive. Using calcium, magnesium, and phosphate from our diets (and when appropriate, from supplements), osteoblasts rebuild fresh, healthy bone.
New bone is slightly softer at first and richer in magnesium, then gradually hardens and strengthens. Some osteoblasts become embedded as osteocytes—long-term watchguards that sense stress and signal when repairs are needed. Trace elements like strontium, zinc, boron and silicon also exist naturally within bone and can offer additional support when used thoughtfully in supplementation.
The stakes are very real. According to the National Osteoporosis Foundation, about one in two women over age 50 will experience a fracture related to osteoporosis. This statistic is not meant to be alarming—it simply highlights how important early and consistent bone support truly is.
The strongest foundation for healthy bones is still built on daily habits. A nutrient-rich diet, weight-bearing exercise, resistance
work, adequate protein and restorative sleep all help keep the bone-renovation cycle running smoothly. When life transitions—especially perimenopause and menopause— accelerate natural bone loss, targeted supplements can offer meaningful support.
Among these, a daily strontium salt such as strontium L-lactate may help encourage healthy bone remodeling by nudging bone stem cells toward becoming osteoblasts. Pairing strontium with balanced calcium–magnesium combinations ensures that your construction team has the building blocks it needs. Used together and with an understanding of our body’s needs, these supplements help reinforce the natural rhythms of bone repair and regeneration.
Equally important is reducing the fear around bone health. Our bodies are wise,
responsive and designed to heal. When supported consistently—through movement, nourishment and mindful supplementation—much more than our bones are strengthened. We strengthen our confidence in our body’s ability to restore itself.
Bone health does not need to be a source of worry. With steady lifestyle choices and supportive nutrients, caring for our bones becomes an empowering part of a holistic wellness journey.
For more information on supplement for bone health, visit www.ActiveSR.com
What’s life without a little bit of grit? It’s our bones that help us bear it.
—Maya Angelou
When Nature Calls the Heart to Travel
by Shae Marcus
Before we crave a getaway, we often crave a landscape: a forest, water, open sky. Something in us knows what we need long before we can explain it.
The pull toward nature is rarely random. When the heart feels tired or overwhelmed, it instinctively reaches for places that offer steadiness and relief. This is where mindful travel begins—not with a destination, but by listening for the environment that feels most supportive right now.
Forests offer a deep sense of safety. Their quiet, filtered light and steady rhythm help the nervous system soften. Time among
trees slows breathing and creates a feeling of being held. Forest retreats and woodland stays are often especially nourishing during periods of grief, emotional overload, or burnout—when the heart needs calm more than stimulation.
Water speaks to release. Oceans, lakes, rivers and hot springs invite movement and flow, helping emotions soften and shift. Many people feel lighter near water, as if it gently carries what they’ve been holding. Coastal escapes and lakeside retreats naturally support reflection, renewal and emotional clarity.
Mountains offer perspective. Their vastness creates space between us and our worries, reminding us that not everything needs immediate resolution. Mountain journeys often support insight, strength, and renewed direction, especially when the heart feels uncertain or burdened by decisions.
Wide open landscapes—fields, deserts, expansive horizons—restore breath and possibility. These environments are particularly nurturing when life feels constricting, offering the heart room to expand again.
What makes nature-centered travel so powerful is its simplicity. These landscapes do much of the work for us. We don’t need packed schedules or constant activity. Walking, sitting, breathing and noticing are often enough to help the heart find its rhythm again.
Photos courtesy Shae Marcus
What makes nature-centered travel so powerful is its simplicity.
These journeys don’t have to be far away. A local retreat tucked into the woods, a nearby shoreline stay or a short mountain escape can be just as nourishing as traveling across the world. What matters most is not distance, but alignment.
Before planning one’s next trip, consider asking a gentler question: What kind of landscape is calling me right now? When nature leads, travel becomes less about escape and more about returning—to steadiness, clarity and a heart that feels supported once again.
Finding a Nature-Centered Retreat
www.Retreat.Guru – A directory of wellness and nature-based retreats searchable by location and setting.
www.BookRetreats.com – A platform for discovering local and global retreats rooted in mindfulness, yoga and restoration.
Shae Marcus, is founder of the 11:11 Experience, which creates intentional journeys where nature, movement and connection meet—inviting women to travel with purpose, presence and a deeper return to self. For more information or to book a retreat, visit www.The1111experience.com.
Man cannot discover new oceans unless he has the courage to lose sight of the shore.
—Andre Gide
Taj Mahal, Chandigarh, Dharamshala, Katra, Vaishno Devi, and so much more… Taj Mahal, Chandigarh, Dharamshala, Katra, Vaishno Devi, and so much more…
The Growth That Lives Just Outside Our Comfort Zone
by Shae Marcus
Comfort zones are rarely obvious. They don’t announce themselves as limitations. Instead, they quietly disguise themselves as routines, preferences and perfectly reasonable reasons to stay exactly where we are.
For most of my adult life, movement has been a constant. My workouts were rooted in effort and intensity—weight training and high-energy routines that rewarded pushing harder and doing more. Strength was something to build, measure and maintain. Somewhere along the way, I decided yoga might not be for me. It seemed to me to be too slow, too quiet and not challenging in the ways I understood challenge should be.
Looking back, that story was less about yoga and more about discomfort. Yoga asked for presence rather than performance. Meditation asked me to sit with a mind that preferred motion. I was curious, but hesitant—unsure of what might surface when I slowed down.
As the years passed, my body began to gently redirect me. Heavy training started to feel less supportive and more demanding. Recovery took longer. My body was asking for a different kind of care—one rooted in awareness rather than force. Yoga kept appearing, quietly and persistently, until I finally listened.
Walking into a beginner’s class felt like an exhale I didn’t realize I was holding. The room was welcoming and unpretentious. People of all ages and abilities moved together, each honoring
their own limits. The practice was less about getting it right and more about noticing what was present. I loved it.
And so, I stayed there—comfortably.
When a new studio opened nearby with morning classes that fit my schedule, the familiar resistance returned. The class was described as being for all levels, leaning more intermediate. My thoughts raced ahead of me. What if I could not keep up? What if I was not strong enough, flexible enough or young enough? I felt my body tense up before the class even began.
For a moment, I wanted to leave. But I stayed. I placed my mat down and took a breath.
As the flow unfolded, something subtle, but powerful emerged. My body knew more than my mind gave it credit for. Each movement invited attention rather than judgment. When I lost my balance, I found it again. When doubt surfaced, I returned to my breath. Around me, others were doing the same—each person in their own practice, in their own moment.
By the time we reached savasana, the stillness felt earned. Lying there, breathing, I realized how quietly my comfort zone had formed. It had protected me, but it had also limited me. Stepping beyond it didn’t require perfection—only willingness.
What waits beyond our comfort zone is rarely a dramatic leap. More often, it shows up quietly—in a room we almost walk out of, a conversation we hesitate to have, a belief we have carried longer than it still serves us. Growth asks us not to be fearless, but present. To stay. To breathe. And to trust that discomfort, when met with awareness, is often the doorway to something truer.
Sometimes growth is less about leaping and more about not quietly rolling up your mat and leaving.
Shae Marcus is the publisher of the Natural Awakenings Philadelphia and South Jersey editions.
Gentle Relief for Growing Pains
Natural Strategies To Ease Body Aches in Children
by Christina Connors
After a day of fun at the park or swimming at a neighbor’s house, children may complain of a little soreness, primarily in the legs. By morning, the discomfort will have disappeared, and the kids will resume their active lifestyles. This phenomenon is commonly referred to as growing pains, although there is limited evidence to suggest a direct correlation with bone growth. The aches are most likely a result of muscle fatigue.
Growing pains are a common occurrence, although their exact cause remains elusive. According to Nina Gold, a board-certified pediatrician at the Paterson Community Health Center, in New Jersey, with 25 years of experience in pediatric emergency care, “The definition, diagnosis and cause of growing pains remains unclear. Despite the name, there may not even be any connection to growing. Most agree it consists of episodic pain, usually in the lower extremities, mostly in the evening or nighttime.”
Typically characterized as aching, cramping or throbbing sensations, they often strike at night or after an active day, leading some researchers to surmise that the pain stems from tired or overworked muscles. A 2025 study published in Nutrients involving 916 young athletes found that 78.5 percent of the children (ages 8 to 12) and 93.5 percent of the adolescents (ages 13 to 17) self-reported growing pains. The researchers noted that this musculoskeletal pain was notably higher among kids engaged in regular
sports practice, as only 11 to 15 percent of children and 33 to 44 percent of adolescents in the general pediatric population self-report pain.
Numerous studies have linked vitamin D deficiency to growing pains in children, and supplementation has been shown to reduce it. A 2015 study published in Medical Principles and Practice involving 120 children with growing pains reported that 86.6 percent were deficient in vitamin D, and oral
supplementation resulted in a significant reduction in pain intensity.
Common growing pains usually involve both legs, occur at night and do not cause redness, swelling or daytime limitations. “Parents should be concerned if there is pain on only one side, morning stiffness, joint swelling, redness, persistent or severe pain, or other symptoms such as fever, weight loss or malaise,” cautions Gold. “Children with typical growing pains
remain active during the day, so a sudden decrease in daytime activity also warrants evaluation.”
Once more serious conditions are ruled out, gentle, home-based strategies can effectively alleviate discomfort and promote relaxation. “Reassurance can go a long way for parents and then, by extension, the child,” Gold says. “Knowing that this is benign and self-limiting, and knowing what to watch for should take the worry out of it.”
Strategies To Soothe and Support
Gentle Massage and Warmth: Light massage to the calves, thighs or feet helps reduce muscle tension and calm the nervous system. A warm bath can also provide soothing relief.
Stretching and Gentle Movement: Stretching exercises maintain flexibility and may reduce nighttime cramping. Gold recommends stretching the calf by flexing the foot, stretching the thigh by flexing the knee and stretching the hamstring by extending the leg. Short evening walks or gentle bedtime stretches can help kids unwind after busy days.
Balanced Nutrition and Hydration: “Eating a well-rounded diet is always ideal and should be encouraged to facilitate good muscle, bone and joint health,” says Gold. Check vitamin D levels and then supplement if a deficiency is found. Magnesium-rich foods like bananas, green vegetables and nuts may help with muscle relaxation. Gold recommends a multivitamin and stresses the importance of proper hydration. The American Academy of Pediatrics recommends four cups of fluids daily for 1-to-3-year-olds, five cups for 4-to-8-year-olds and seven to eight cups for older children. Plain water is the best choice.
Mind-Body and Sensory Techniques: Simple relaxation strategies can reduce nighttime discomfort. “During the day, kids tend to be busy, and then at night there is more focus on the pain,” explains
Gold. “Sometimes children like a different sensation, such as gentle tickling of the extremity followed by a light massage and warm compress, to replace the pain sensation with a more pleasant feeling.” Breathing exercises, guided imagery or calming bedtime routines can also ease stress around recurring discomfort.
Occasional Medication: Growing pains are noninflammatory and self-limiting, so medication is not usually necessary. Still, Gold reassures parents that an occasional dose of acetaminophen or ibuprofen for pain relief is also an option.
Prevention Strategies: For active kids, “Taking rest breaks during an intense exercise day and participating in a variety of sports or activities so that several muscle groups are used might help prevent or lessen the pain,” says Gold.
A Gentle Journey Through the Growing Years
Growing pains can be frustrating, especially when they interrupt sleep or cause worry. Most children outgrow them by late childhood. With gentle, supportive strategies families can help children move through these phases more comfortably.
Christina Connors is a writer, keynote singer and workshop facilitator. Learn more at ChristinaConnors.com.
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Comfort in Motion
Holistic Joint Support for Dogs and Cats
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
As dogs and cats age, their joints can gradually degenerate, causing stiffness and pain. Instead of vocalizing their discomfort, animals tend to alter their movement patterns and behaviors. Signs may include hesitation on stairs, stiffness after rest, or reluctance to jump or remain active. While conventional medications such as non-steroidal anti-inflammatory drugs are commonly prescribed, they are not the sole best, long-term solution. Natural and integrative therapies can complement standard veterinary care, assisting pets in maintaining comfort and mobility in everyday life.
Effects of Osteoarthritis
The most common cause of joint stiffness in older pets is osteoarthritis, a form of cartilage degeneration that can arise from aging, past injuries, excessive body weight, prolonged overuse or poor joint structure, such as hip or elbow dysplasia, where the joint surfaces do not fit properly. As the cartilage thins, the joint becomes inflamed and painful, leading to decreased movement, muscle loss and further stiffness.
In the 2017 review article “Physical Rehabilitation for the Management of Canine Hip Dysplasia” published in Veterinary Clinics: Small Animal Practice, orthopedic surgeon David Dycus and colleagues highlight the significant impact of osteoarthritis on mobility, particularly in large-breed dogs. They stress the importance of using appropriate support strategies to preserve comfort and mobility. A comprehensive treatment plan may combine medication, weight management, supervised exercise, rehabilitation and complementary therapies such as ice and heat application, massage, acupuncture and other physical modalities.
Integrative Therapies
These restorative therapies work best when veterinarians coordinate their administration within a comprehensive and individualized treatment plan.
Acupuncture has been shown to help alleviate pain and inflammation in pets affected by chronic or mobility-related conditions. This traditional Eastern medicine practice involves inserting needles into specific acupoints to influence nerve pathways, circulation and pain processing. A 2017 prospective study published in The Canadian Veterinary Journal examined 181 dogs with neurological
or musculoskeletal disease. Dogs receiving acupuncture exhibited a reduction in chronic pain. A 2023 meta-analysis of 21 animal studies in Frontiers revealed that acupuncture treatment for arthritis increased tolerance to pain and reduced joint swelling.
Underwater treadmill therapy is especially useful for dogs with hip dysplasia. The buoyancy provided by the water supports much of the dog’s weight, resulting in less painful movement, while simultaneously strengthening muscles. Dycus notes that when the water is elevated to hip level, dogs can bear approximately 38 percent of their body weight on their limbs, enabling them to engage in range of motion and endurance exercises without straining their affected joints.
Massage therapy was found to be effective in lowering pain scores and boosting the frequency of positive quality-of-life ratings in 527 dogs with chronic pain, according to a 2021 cross-sectional study published in Veterinary Record.
Therapeutic, or cold, laser therapy uses specific light wavelengths to reduce pain, support tissue repair and minimize inflammation. Clinicians apply the laser to designated regions during brief, generally well-tolerated sessions. Over a series of treatments, some pets exhibit a smoother gait and greater willingness to move. Owners see these effects most frequently when they simultaneously optimize weight management, environmental conditions and daily activity levels.
Nutrition and Supplementation
“Keeping joints healthy involves making sure we are providing the causes of health in the foods and treats we feed each patient,” says Dr. Barbara Royal, founder of The Royal Treatment Veterinary Center, in Chicago. She advocates for species-appropriate, nutrient-dense diets made from wellsourced ingredients, while limiting excessive
carbohydrate consumption, highly processed additives and environmental exposures that can promote inflammation and compromise joint function. She also emphasizes an individualized approach to joint supplementation, recognizing that no single product meets the needs of every pet.
Royal supports targeted combinations of nutrients that include omega-3 fatty acids from small fish sources like sardines or anchovies to help modulate inflammation, along with turmeric for its antioxidant and anti-inflammatory effects. A 2025 review article, “Nutritional Strategies for Managing Joint Health in Companion Animals”, published in Animal Advances, supports this strategy, highlighting omega-3 fatty acids and antioxidant-rich compounds like curcumin in modulating inflammation and slowing joint disease progression.
Additionally, Royal incorporates cartilage-supporting nutrients such as glucosamine and botanicals like boswellia to promote joint comfort and alleviate the effects of osteoarthritis. Given the influence of gut health on systemic inflammation, Royal frequently recommends probiotics and, in select cases, periodic vitamin B12 supplementation to maintain nerve, gut and joint function as part of a comprehensive care plan.
Ruth Roberts, an integrative veterinarian and holistic health coach for pets, is the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.
The Many Benefits of Pranic Healing
Before informing on the benefits of Pranic Healing, it’s helpful to learn of its origins. Pranic healing was developed in the 1980s by Master Choa Kok Sui, a Filipino spiritual teacher and businessman. He synthesized various ancient energy healing traditions from around the world, including other spiritual teachings like Chinese Qigong, and Tibetan and Hindu concepts of prana and the chakras. Through the years of research, experimentation and rigorous testing, he formulated the specific techniques of scanning, cleaning and energizing the body’s energy field that form pranic healing.
Pranic healing is a valuable healing modality. One of its great aspects is that it’s non-invasive, systematic and focuses on accelerating the body’s natural healing ability by using prana, the universal sea of life energy that infuses and vitalizes all matter. Prana is the energetic foundation of the physical world, the very building blocks from which all matter is formed.
Prana flows through all living beings, powering the body’s vital functions and supporting health, movement, and life itself. Pranic healing principles include cleansing stagnant energy and re-energizing the body with fresh prana, which proponents claim can lead to faster physical recovery,
stress reduction, and improved emotional and spiritual well-being. Pranic healing can be used alongside conventional medicine. Chakras are used to direct the healing process by first scanning the energy field to locate the energy imbalances in the chakras and aura. Next, there is a cleansing of the negative energy, energizing the area in question with fresh prana. Chakras are energy centers that control and energize the body’s major organs. Think of them as power stations. Each one supplies prana to specific vital organs.
When a chakra is blocked or malfunctioning, it can disrupt the flow of energy. As a result, the connected organs may become weak, imbalanced or even diseased due to a lack of prana. Pranic healing is an excellent healing modality that provides many benefits and it is available to all.
For more information, call the Golden Light Pranic Healing & Meditation Center at 856-905-9119.
The body is the vehicle, consciousness the driver. Yoga is the path, and the chakras are the map.
—Anodea Judith
Weaving Gold Into Life’s Story
by Marlaina Donato
In the depths of winter, our sorrow, dis appointment and old longings can feel heavier, making us question if sunlight will ever return to our hearts. Like a bare February landscape, pain strips us to the honest bone.
Kintsugi, the Japanese art of mending broken pottery with precious metals like gold, serves as an inspiration for life. When our joy or stability shatters, we can transform the remaining pieces into something beautiful. Our hard-earned wisdom, self-compassion and unwavering faith act like precious metals, softening the edg es and filling the deep cracks of our brokenness.
Witnessing a loved one fall apart is challenging, but sometimes our greatest act of support is allowing them the space to unearth the metaphorical gold needed for their own repair. Healing is a private and unique journey into the deep self, enabling the art of being fully human.
“In three words I can sum up everything I’ve learned about life: It goes on,” said poet Robert Frost, who endured the unspeakable loss of both parents at a young age, as well as the deaths of his wife and
four of their six children. Like Frost, who turned tragedy into an artistic legacy, we can cultivate new life from our barren seasons and ruined harvests. We can take our darkest hours in hand to become mended vessels capable of holding future joy.
To embody the ancient metaphorical art of Kintsugi, consider these inspirations:
Handwrite your losses on one piece of paper and the things that remain on another. Frame the latter and place it somewhere as a daily reminder.
• Tear heavy craft paper into large pieces; write a loss on each one, then reassemble the pieces. Pour metallic paint between the seams, let it dry and frame under glass as an art piece.
• Visualize being a tree with deep roots reaching into an underground river of gold, drawing up nourishment.
Marlaina Donato is an author, artist and composer. Connect at WildflowersAndWoodSmoke.com.
Calendar of Events
Email Publisher@NAPhiladelphia.com for guidelines. We advise confirming in advance directly with the business or organization.
Sunday, February 1
Goat Yoga – 11am. Practice yoga and engage with the baby goats, who are in diapers, onesies, and suspenders, by cuddling them and having them do the poses with you. Cost: $34. Horse and Goat Yoga, 1537 Dillon Road, Ambler. https://HorseAndGoatYoga.com.
Let’s Talk Perimenopause: Essential Conversation & Afternoon Tea – 3-5pm. There are so many symptoms and questions that come with this stage of life, and we’re getting inundated with all types of information. Cost: $44. Mishana Yoga & Wellness, 3300 Henry Ave., Philadelphia. www.MishanaYoga.com.
Sunday, February 1
Wednesday, February 11
Saturday, February 14
Explore Transcendental Meditation ™ in a Free Zoom Session – Feb 1, 12noon; Feb 11, 6:30pm; Feb 14, 10am. The Doylestown TM Center is offering 3 free Zoom information sessions. Attendees will learn about Transcendental Meditation (TM) from certified TM teachers, Joe and Carole Smith, including what makes it unique, how it works and why it’s so effective. For more information and a link to one of the free Zoom sessions, email CSmith@tm.org or call Carole Smith at 215-783-4629. www.TM.org/Doylestown.
Monday, February 2
Richmond Library Monday Yoga – 5pm. Beginners and all bodies are welcome to get energy flowing, open your body, build strength, and calm your mind. Donations accepted. Richmond Branch of the Free Library of Philadelphia, 2987 Almond St. Hosted by Mishana Yoga. www.MishanaYoga.com.
Wednesday, February 4
Mind & Mood Recharge – 5-8pm. For anyone looking to hit pause mid-week and recharge with mind and mood boosters. Cost: $23. Penn Museum, 3260 South St., Philadelphia. https://www.Penn.Museum.
Friday, February 6
Owl Prowl – 6-8pm. Learn about some of the physical and behavioral characteristics that make these birds so exceptional and dissect pellets that they’ve left behind. After we learn about owls, we’ll grab our flashlights and take a hike, searching and listening for these elusive birds. Cost: $10-$20. The Schuylkill Center for Environmental Education, 8480 Hagy’s Mill Road, Philadelphia. https://SchuylkillCenter.org.
Saturday, February 7
Winter Aromas: Roller & Diffuser – 10am. Design your own signature winter scent using our collection of pure essential oils and seasonal botanicals. Each workshop includes sweet cuddle time with our kittens and other farm friends. Cost: $49. Rose Bridge Farm & Sanctuary, 1314 North Limekiln Pike, Dresher. 215 209 9561.
Tuesday, February 10
Sprouts – 9:30-11am. Together with a favorite grown-up, Sprouts discover and explore the wonders of nature through sensory focused classes. This program is for little ones 18 months to 3 years and features walks, art, music and stories as part of the hands-on, emergent learning approach beloved in our Nature Preschool. Cost: $20–$25. The Schuylkill Center for Environmental Education, 8480 Hagy’s Mill Road. Philadelphia. https://SchuylkillCenter.org.
Wednesday, February 11
Sunrise Fitness Hike – 9am. Take a midweek break to greet the sun, clear your mind, and get your heart rate up. Pennypack Environmental Center, 8600A Verree Rd., Philadelphia. PEC@phila.gov.
Saturday, February 14
Pressed Flower: Glass Pane & Cards – 1011:30am. This relaxed, hands-on experience invites you to design delicate floral artwork using real pressed flowers arranged between glass panes or crafted into beautiful keepsake cards. Cost: $49. Rose Bridge Farm & Sanctuary, 1314 North Limekiln Pike, Dresher. 215 209 9561.
Delco Dance Night – Valentine’s Day –7-10pm. Come out for this fun night that’s all about great music, lively company and burning up the dance floor! Cost: $20. Park Avenue Community Center, 129 Park Ave., Swarthmore. https://ThePAC.Center.
Sunday, February 15
Nature Heals – 10-11am. Each session blends mindfulness, meditation, journaling and reflective practices with the healing presence of the natural world. Register with Cricket 835-997-1455. John Heinz National Wildlife Refuge At Tinicum, 8601 Lindbergh Blvd., Philadelphia.
Chakras in Practice: Integrating Somatics, Psychology and Trauma-Informed Care – 12-4pm. In this workshop, David Meyer, LCSW, will guide participants in demystifying the chakra system, equipping them to confidently share these teachings
with the general public. Cost: $108. Nectar Yoga Studio, 222 Third Ave., Phoenixville. https://Phoenixville.NectarYogaStudio.com
Valentine’s Sound Journey & Cacao –5pm. Mishana’s Mary DiMeglio and guest sound artists Joshua Maurer and Breanna Scheurer join for a beautiful collaboration in our East Falls studio, uniting in their devotion for creating and sharing sound medicine. Cost: $22. Mishana Yoga & Wellness, 3300 Henry Ave., Philadelphia. www.MishanaYoga.com.
Saturday, February 28 & Sunday, March 1
Basic Pranic Healing – 9am-5pm. Learn energy healing from instructor Alison Sahoo, CPPT, in a very high vibration space which will amplify your learning and your experiences. Cost: $499. The Farm, 63 South Middlebush Rd., Somerset. www.JoyOfLearningPranicHealing.com.
Saturday, March 7
SAVE-THE-DATE
4-Day Transcendental Meditation ™ Courses: Course #1: Begins on Saturday, March 7; Course #2: Begins on Monday, March 9. First day of course is taught in-person and the next 3 days are done remotely. Allow 2 hours each day for 4 days to complete the course. Joe and Carole Smith, Teachers of the Transcendental Meditation Program 215-783-4629
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. https://Libwww.FreeLibrary.org.
Wednesday
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.
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.
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.
Integrative Wellness
INTERCONNECTIVE HEALTH
5055 Swamp Rd., Suite 203 Fountainville, PA
267-935-4929
www.InterConnectiveHealth.com
Interconnective Health is an integrative wellness center offering personalized care blending modern medicine with holistic therapies, supporting physical, emotional and energetic balance through root-cause healing and whole-person care.
Transcendental Meditation Programs
DOYLESTOWN TM CENTER
Joe & Carole Smith
Teachers of the Transcendental Meditation Program
Tammany Farm 5792 Carversville Road
Doylestown, PA 18902
215-783-4629
csmith@tm.org www.TM.org/Doylestown
Certified teachers Joe and Carole Smith offer Transcendental Meditation instruction, a research-backed practice supporting stress relief, improved sleep, emotional resilience and mental clarity through personalized instruction requiring no belief system or changes.
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WHERE THE WORLD MEETS YOUR INNER COMPASS
Three sacred places. Three distinct energies. One intentional journey-crafted for women ready to reconnect, remember, and rise. These are not vacations.
They are pauses-intentional spaces to breathe deeper, listen closer, and come back to yourself.
From the grounding rhythms of Mexico, to the spiritual heart of Bali, to the quiet elegance of Croatia's coast, each retreat is thoughtfully designed to blend culture, connection, and conscious living.
Small groups. Beautiful settings. Meaningful moments. Always room for laughter. Always space for stillness.
