Natural Awakenings Philly November 25

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Friends,

As autumn deepens and the city settles into its golden glow, Philadelphia takes on a different kind of energy. The rush of summer gives way to a more grounded rhythm—one of cozy evenings, steaming mugs and crisp walks through tree-lined streets. There’s something about this season that invites reflection. The world feels quieter, yet more alive. It’s a time to slow down, recalibrate and nurture the parts of ourselves that get overlooked when life moves too fast. Fall reminds us that rest is not a luxury; it’s a vital part of our own renewal.

This month’s issue of Natural Awakenings Philadelphia is all about finding balance— physically, mentally and emotionally—as we head into the colder months. Our feature story, “The Burnout Reset: Whole-Body Recovery for the Season Ahead,” explores the exhaustion that creeps in when our bodies crave stillness, but our schedules refuse to pause. It offers tools to help us move from constant striving to mindful living, redefining productivity as something that can coexist beautifully with rest.

For those lying awake at night with racing thoughts, “Tired but Wired: Rebalancing the Cortisol-Sleep Cycle” dives into how our body’s main stress hormone, cortisol, plays a pivotal role in our sleep patterns. Ideally, cortisol peaks in the morning to wake us and drops at night to support rest—but the demands of modern life often throw that rhythm off. This article shows how simple shifts in daily habits and mindfulness practices can help restore that natural cycle, allowing true rest to return.

In “Balancing Act: Blood Sugar Stability for Better Health and Mood,” we examine how small fluctuations in blood sugar can ripple through our mood, energy, and overall wellness. With Type 2 diabetes affecting tens of millions of Americans, this article provides approachable, real-life strategies to maintain balance through mindful nutrition and movement—especially as the season tempts us with sweet treats and hearty meals.

“Tools for Fitness Recovery: Modalities That Prioritize the Mind-Body Connection” expands on the idea that recovery is more than just downtime. From stretching and breathwork to energy-based therapies, today’s recovery practices invite us to tune into the body’s signals and honor both its physical and emotional needs.

And because fall isn’t complete without gratitude, “The Turkey Table: What’s Safe (and What’s Not) for Pets on Thanksgiving” offers important reminders for keeping our pets happy and healthy while we celebrate. Lastly, “The Ripple Effect of Kindness” reminds us that compassion is contagious—one small gesture can transform someone’s day and inspire others to do the same. In a world that often feels hurried, kindness becomes our grounding force.

As you turn these pages, I hope you find inspiration to embrace the season’s quieter rhythm. Take a walk, share a meal, rest without guilt, and let gratitude guide you. From our Natural Awakenings Philadelphia family to yours, may this season bring balance, peace and moments of heartfelt connection that linger long after the leaves have fallen.

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Bali Sacred Soul

Women’s Retreat

Find Calm and Connection Before the Holiday Rush

Jennifer Hendler, a licensed clinical social worker, certified holistic life coach, relationship coach and flower essence therapist, invites the community to a Jenuinely Special Preholiday Gathering from 7 to 9 p.m. on November 20 in Chesterbrook.

Hendler is the creator of Jenuinely, a line of botanical and flower essence wellness products for the mind, body, spirit and home. “Jenuinely is about helping people live in alignment with their true selves,” she says. “My blends are created to bring ease, clarity and flow so you can live as Jenuinely you.”

The evening offers a preholiday pause—an opportunity to ease stress, fill the heart and find meaningful gifts before the busy season begins. Guests can sample Jenuinely’s signature flower essence blends for stress relief, sleep, creativity and boundary setting, as well as shop for conscious holiday gifts. The gathering also includes tea, conversation and soulful connection. In addition, attendees will learn how flower essences can help support emotional balance through the season.

“Let this be your reminder that you deserve peace and pleasure—even (and especially) during the holidays,” exclaims Hendler.

For more information or to register, call 215-920-8869 or visit www.ClaimingMyVoice.com.

Rediscover Inner Harmony in Bali’s Sacred Sanctuary

The 11:11 Experience invites travelers to embark on the Sacred Soul Bali Retreat, hosted by Arianna Fiorini, from September 20 to 27, 2026, at The Bodhi Leaf Sanctuary.

Set amid Bali’s lush serenity, the seven-day program offers an immersive journey of renewal that blends mindful movement, cultural exploration, holistic healing and deep spiritual connection. Fiorini describes the retreat as “a sacred space where the world quiets and the spirit awakens.”

Participants can expect thoughtfully designed practices and rituals aimed at restoring balance, inspiring clarity and opening the heart to joy. “At its core, this retreat is more than a getaway—it’s a return to wholeness,” says Fiorini. “Surrounded by Bali’s sacred beauty and a like-minded community, you’ll rediscover peace, kindness and presence in every breath.” For

information or to reserve a

Yoga’s Role in Preventing Memory Loss

Kundalini yoga focuses on personal growth and spiritual connection through movement, breathing, meditation and sound in the form of mantras or chants. A 2024 study in Translational Psychiatry examined its potential to help older women at risk for memory problems and dementia.

The study involved 63 women aged 50 and older that were experiencing early memory decline and increased dementia risk due to conditions like high blood pressure or diabetes. Participants were randomly assigned to either a kundalini yoga group or a memory enhancement training (MET) group. The MET group performed verbal and visual memory-building exercises. All of the women met weekly with an instructor and practiced for 12 minutes daily at home over 12 weeks.

The yoga group reported greater improvements in how they felt about their memory. Gene testing showed beneficial changes in biological pathways linked to aging and inflammation in the yoga group, which were absent in the MET group. Additionally, levels of a harmful inflammation-related protein rose in the MET group but remained stable in the yoga group.

Brain scans of a subset of participants indicated that the yoga group experienced increased brain size linked to memory, as well as enhanced connectivity between memory-related brain regions, while the MET group showed shrinkage in these areas.

Meditation for Pain Relief

Researchers at the University of California San Diego and Dartmouth College used advanced brain imaging and artificial intelligence to study how various interventions influence the brain’s perception of pain. The 2025 study, published in Biological Psychiatry, analyzed data from two previous trials involving 115 healthy adults randomly assigned to one of four groups.

The mindfulness meditation group was taught breathwork and how to observe their thoughts and feelings without judgment. The sham-mindfulness group did not receive proper mindfulness instructions. The placebo cream group received a cream without active ingredients. The control group listened to an audiobook. Each group completed four, 20-minute sessions of their assigned activities, followed by brain scans while pain was applied to their leg.

The researchers discovered that mindfulness meditation significantly reduced pain intensity and unpleasantness more than the other groups. Brain scans revealed that mindfulness meditation decreased activity in neural patterns associated with both physical pain and emotional response to pain.

These findings suggest that mindfulness meditation reduces pain by directly altering sensory and emotional pain processing in the brain, whereas the placebo effect changes pain expectations. Further research is needed to confirm that mindfulness meditation can produce similar results for people with chronic pain.

The Emerging Link Between Saffron and ADHD Support

Saffron (Crocus sativus), long prized for its mood-lifting and antioxidant qualities, is drawing new attention for its potential role in supporting focus and emotional balance in those with Attention-Deficit/ Hyperactivity Disorder (ADHD).

Recent research suggests saffron’s active compounds—crocin, crocetin and safranal—may influence dopamine and serotonin pathways in the brain. These effects can help improve concentration, ease restlessness, and promote emotional steadiness.

A 2023 review published in the Journal of Attention Disorders analyzed several clinical trials and found that saffron supplementation in doses of 20 to 30 milligrams (mg) daily, led to measurable improvements in attention, impulse control and hyperactivity. Several studies also noted better sleep quality and mood balance, areas often affected by ADHD.

Scientists believe saffron’s benefits come from its ability to reduce oxidative stress and support healthy neurotransmitter function. While early results are encouraging, larger studies are still needed to confirm its long-term safety and establish standardized dosing.

Practical Takeaways

• Choose high-quality saffron extracts verified by third-party testing.

• Most studies use 20 to 30 mg daily for six to eight weeks.

• Track changes in focus, sleep and mood to assess response.

• Consult a knowledgeable healthcare provider before starting any new supplement.

As interest in integrative approaches continues to grow, saffron offers a gentle, evidence-based option for supporting attention and emotional balance naturally—bridging ancient herbal wisdom with modern research.

Pesticides and Pregnancy Outcomes

Pesticides disrupt endocrine function, potentially interfering with reproductive health. A 2018 study in JAMA Internal Medicine investigated the impact of pesticide exposure on pregnancy outcomes in women undergoing assisted reproductive technologies (ART) such as in vitro fertilization and sperm injection.

The study included 325 women that completed diet assessments and underwent 541 ART cycles over 10 years. Researchers discovered that women consuming more than 2.3 servings daily of highpesticide-residue vegetables had an 18 percent lower chance of clinical pregnancy and a 26 percent lower chance of live birth compared to those eating fewer than one serving daily of the same vegetables.

Remarkably, women consuming more high-pesticide-residue vegetables had lower pregnancy and live birth chances than those eating fewer servings of any vegetables, highlighting the need to consider pesticide content in foods, not just their nutritional value, when trying to conceive.

Zodiac Signs Are Outdated

The ancient Babylonians believed the movements of the planets and stars were omens predicting the future, prompting them to track patterns in the night sky. They established the Western zodiac signs 2,500 years ago by naming the constellation behind the sun each day from Earth’s perspective. However, the constellations no longer align as they did 25 centuries ago. For instance, 2,000 years ago, September 16 was in Virgo, but today it is in Leo.

The Earth spins like a wobbling top, causing our view of the stars’ positions to shift by one degree every 72 years. Since Babylonian times, this has resulted in a nearly 35-degree change. Our current view of the constellations today will not be seen again for 2,600 years.

The Babylonians originally identified 17 zodiac constellations but reduced the number to 12 to match the number of months in their calendar year. However, the slices of the night sky are unequal. The sun spends twice as long in front of Virgo as in front of Cancer. This change also excluded Ophiuchus, which, when combined with Scorpio, only appears in front of the sun for a week. It may be time for astrologers to reconsider the zodiac signs.

Life Beyond Earth Is Highly Probable

Using Artificial Intelligence To Count Wildebeest

A team led by scientists from the University of Oxford has developed a more accurate method of counting wildebeest herds crossing Tanzania’s Serengeti and Kenya’s Masai Mara each year. For years, population counts relied on aerial photographs of the herds and extrapolation techniques that were prone to error if herds moved between survey areas or clustered unevenly. The new approach trains artificial intelligence (AI) models to count wildebeest and applies this knowledge to satellite images taken above Tanzania and Kenya.

The traditional estimate of the wildebeest population was 1.3 million, but the new AI models estimate the population to be between approximately 325,000 and 525,000. Researchers do not believe the population has collapsed. The difference may stem from altered migration patterns due to human encroachment on migration corridors and changes in grazing areas caused by climate change. Nevertheless, accurate population data is crucial for conservation planning.

Researchers from Durham University in England surveyed more than 1,000 scientists, both astrobiologists and non-astrobiologists, to assess their beliefs about the existence of basic, complex and intelligent life beyond Earth. Their findings were published in nature astronomy. Almost 87 percent of astrobiologists agreed or strongly agreed that at least basic extraterrestrial life likely exists in the universe, while less than 2 percent disagreed and 12 percent remained neutral. Similarly, more than 88 percent of other scientists concurred that other life forms exist.

These results align with mathematical reasoning. With an estimated 100 billion galaxies in the universe, each containing billions of stars, and our understanding of habitable planets and moons, the probability of no other life forms existing is less than one in a billion billion (1,000,000,000,000,000,000).

Shea Kennedy

In a world where wellness can often feel fragmented, Shea Kennedy stands as a voice for balance, intuition and wholebody healing. A trailblazer in the realm of homeopathy, Shea has devoted nearly two decades to helping individuals restore health naturally—guided by both science and the heart.

Her journey began in the most personal of ways. “When my oldest was an infant, I noticed that after every well visit, he seemed to get sick,” Kennedy recalls. “Conventional medicine just wants to throw prescriptions at you. Even then, as a first-time mom, I knew there had to be another way—something that worked ‘with’ and not ‘against’ the body.”

That quiet intuition led her on a path out of the corporate world and into becoming a recognized authority in homeopathy, a system of natural medicine that gently stimulates the body’s innate healing response. What began as a desperate search for answers evolved into a calling. “I was raised on a farm by two parents who embraced holistic lifestyles including fresh and nutritionally sound food, so the idea of finding ways in which the body can heal itself naturally was not all that new to me”

Today, Kennedy, CHom, CHP, is a certified homeopathic practitioner and

Homeoprophylaxis supervisor through Free and Healthy Children International. A graduate of the Lotus Health Institute and a continuing student at the Northwestern Academy of Homeopathy, she is committed to ever expanding her expertise in natural healing modalities.

For the past 20 years as founder, owner and operator of Interconnective Health, she has provided holistic care—locally and worldwide—through homeopathy, chiropractic and integrative healing. She also recently added a second state-of-the art facility to the practice. Kennedy and her team of 15 highly specialized practitioners can help identify root causes, relieve symptoms and achieve whole-body wellness for a variety of maladies including Lyme disease, PANS/PANDAS, autism, neurological issues, women’s health issues, pain management, allergies, emotional and mental health issues.

Innerconnective Health offers a wide menu of services including homeopathy, chiropractic, red light therapy, PAN/PANDAS/Autism programs, flower essence, pelvic floor therapy, wellness facials, IV therapy, reiki, lymphatic drainage, sound therapy, herbalism, chakra balancing, infrared sauna, bioenergetic testing and nutritional counseling.

Kennedy views every aspect of life as

medicine. “Wellness isn’t just something you do—it’s how you live. It’s about harmony, connection, and trust in the body’s wisdom,” she reflects.

“What started with my son awakened an unending passion in me to seek out root causes of imbalance and to witness the beautiful metamorphosis that unfolds each and every time when complete healing is achieved.”

Interconnective Health has two locations at 5055 Swamp Rd., Ste. 203, Fountainville and 511 West Main St., Trappe. For more information or to make an appointment, call 267-935-4929 or visit www.InterconnectiveHealth.com.

The Burnout Reset

Whole-Body Recovery for the Season Ahead

by Hannah Tytus

It’s six o’clock in the evening, and the sun has already set. The body is whispering for a warm cup of tea and rest, yet the to-do list stretches on: emails and carpools, fundraisers and school practices, appointments and dinner still to be cooked. The desire for rest is overridden by our self-imposed need to get it all done. The colder season, however, brings an opportunity to shift how we see rest and productivity, inviting us to move in harmony with the cycles of nature.

“Our culture has fed us the myth that we can grow and achieve ceaselessly,” explains Kari Leibowitz, Ph.D., a psychologist, speaker, workshop facilitator and author of How to Winter. “The idea that this growth is linear and steady, with no breaks, is a myth and a fantasy. So much of the winter woes and the burnout of the season comes from a mismatch between our natural rhythms, our expectations and the demands of the world. Winter is an invitation to slow down.”

Lost Wisdom of Seasonal Living

As with every other living being, we are intimately connected to nature’s cycles. “We are animals, and we live on a planet. And almost every other living thing on this planet changes its behavior with the seasons,” observes Leibowitz. “Because we have electricity, artificial light and calendars, we have deluded ourselves into thinking that we can—and should—maintain the same routines and productivity levels year-round.”

This spirit of connectedness is echoed by Shamini Jain, Ph.D., adjunct professor at the University of California San Diego, founder of the Consciousness and Healing Initiative, and author of Healing Ourselves: Biofield Science and the Future of Health. “When we own that we’re part of a universe that has its ebbs and flows, we pay attention to the seasons,” she notes, adding that Indigenous medicine and wisdom have long honored natural cycles, seeking to answer the same question we ask ourselves today: “How can I show up and be most efficient in my service?”

This ancient orientation toward seasonal rhythms is not just a philosophical concept. Anthropological studies suggest that our ancestors likely slept more in the cooler months, falling asleep soon after sunset and rising before dawn. They got the most sunlight in the morning, aligning their body’s cycles with temperature and light cues provided by nature. Contrast this with modern life, where we stay active well after dark, are exposed to sleep-disrupting blue light, wake with alarms and regulate our environment with thermostats that erase natural temperature shifts. By structuring our lives around modern demands, we resist nature’s rhythms. The result, says Jain, is chronic stress, fatigue and burnout.

Modern Stressors

As autumn transitions into winter and the holidays approach, many of us face greater demands to cook, shop, perform, travel or coordinate complex schedules, yet our resources of time and energy remain the same—or even ebb—as daylight hours shorten and our bodies naturally slow down and produce less vitamin D because of a decrease in sunlight exposure.

“Whenever demands exceed resources, we become stressed,” says Dr. Sharon Grossman, physician and author of The Burnout Solution. Chronic stress has a cumulative effect on our bodies, causing what is known as an allostatic overload, which, according to Yale Medicine, can lead to emotional exhaustion, cynicism, detachment, reduced creativity, brain fog, disrupted sleep, physical aches and pains, or even social withdrawal.

Improving Our Mindset

“We often think of stress as a thing that lives ‘out there’, but stress is actually an internal perception that we have. It’s not always about the circumstances themselves; it’s about what you’re telling yourself about the circumstances that creates the stress,” explains Grossman.

A 2016 study in Anxiety, Stress, & Coping examined the effects of altering our perspective on stress. Participants were encouraged to see it as a potential source of energy and resilience, rather than harmful. Those that applied this change in mindset reported better moods, enhanced cognitive performance and healthier physiological responses during a stressful task.

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Try this psychological exploration: Identify limiting beliefs by journaling about the specific fears and guilt that come with saying “no” to a request for help. Next time someone asks for something, politely decline and observe the outcome. Check if expectations of conflict or hurt were unfounded. This approach challenges limiting assumptions and helps us set healthier boundaries, thereby reducing stress and enhancing emotional well-being.

Setting Healthy Boundaries

We often have countless ideas about how we should behave, and many of these beliefs hold us back. Grossman emphasizes that every “yes” adds to our demands. “If you’re going to say ‘yes’, understand why you’re saying it,” Grossman cautions. “It should serve a purpose, because our resources are limited.” In practical terms, we have to either lower the demands we accept or increase our resources, such as time or support, to meet them.

For Leibowitz, setting boundaries becomes easier when guided by values. If we want Thanksgiving to feel lighthearted and memorable, that might mean skipping elaborate dishes, accepting a less-than-perfect home and prioritizing rest so we can be present and joyful.

When a new request comes in, pause and reflect on how it aligns with personal values. Consider whether we are acting out of pressure. Release such commitments to make room for a new, better-aligned invitation.

Breathing Out the Stress

Simple breathing practices can profoundly calm the nervous system. “The point is to breathe—nice inhales, long exhales—and in letting out a long exhale, make a sigh of relief,” Jain advises, suggesting that sounds like “ooo” or “ahh” during exhalation enhance emotional release.

Just five minutes of intentional breathing can make a measurable difference. Studies have demonstrated that longer exhales stimulate the vagus nerve, activating the rest-and-digest system, while calming the fight-or-flight response. This reduces heart rate and blood pressure and signals the brain to relax.

"We are animals, and we live on a planet. And almost every other living thing on this planet changes its behavior with the seasons."

—Kari Leibowitz, Ph.D.

Try this breathing exercise: Sit or recline comfortably. Inhale gently through the nose, then exhale through the mouth, allowing sound to escape—this can be a sigh, a groan or a vowel tone. With each round, allow the exhale to lengthen naturally, releasing tension.

Transformative Singing

According to Jain, “Singing, whether by yourself or in groups, helps harmonize the body’s rhythms, decreases inflammation and activates the nervous system’s rest-and-digest response.” A 2016 study by London researchers, published in ecancermedicalscience, demonstrated that just one hour of group singing reduced stress and improved mood, with saliva tests indicating lower levels of cortisol (the body’s main stress hormone) and changes in immune markers associated with resilience.

Bringing the benefits of song can be as simple as singing or humming a tune while

washing dishes, showering or driving to work. Knowing the lyrics isn’t necessary; the vibrations alone create a positive resonance in the body.

Nature Therapy

Every breath we take is a dance between humans and plants. The oxygen they expel fuels us, and our exhaled carbon dioxide sustains them. This exchange is part of the deep bioelectric communication connecting us to the natural world.

“Fresh air, movement and connecting with nature are all natural antidepressants. Even a few minutes outside can be a powerful way to shift your experience,” says Leibowitz. A 2016 review of 52 Japanese studies found that spending time in nature measurably relaxes the body. Being around forests, plants or green spaces calms the nervous system, improves brain function, balances hormones and strengthens the immune system.

Try this outdoor palliative: Find a patch of earth and stand barefoot. With eyes closed, imagine releasing the day’s energies down into the ground. After a few breaths, visualize energy flowing back up, reinvigorating the body.

Calming Movement

Mind-body-spirit practices offer powerful ways to find inner serenity. “They are effective in harmonizing the nervous system,

reducing inflammation and opening our connection with heaven and Earth,” asserts Jain. Tai chi and qigong, which blend flowing movements with focused attention, breath and relaxation, have been shown in studies to pacify the overactive sympathetic nervous system and promote deep relaxation. Yoga offers similar effects. A 2020 review of 12 studies with nearly 675 healthy adults found consistent reductions in perceived stress, confirming yoga’s power to ease everyday tension.

Practicing these modalities under the guidance of a professional helps reduce risk of injury. Look for a tai chi, qigong or gentle yoga class in the community. Many studios offer a free first class or sessions in a local park.

Rest is more than sleep; it is a way of tuning in.

Rest as Wisdom

In a culture that glorifies hustle, reclaiming rest is an act of healing. Jain asserts, “We can move through the winter of our mind and body, allowing it to deeply rest so that when spring comes, we can move forward with more energy—for the right things, as opposed to everything.” Nature

offers a model for this wisdom. Although the natural world seems to be still in winter, vital work occurs beneath the surface. Just as fruit trees need a cold dormancy period to bloom again, we also require periods of quiet renewal. Our cycles of stillness are as essential to growth, creativity and productivity as our cycles of action.

Rest is more than sleep; it is a way of tuning in. “When we slow down, it’s not just about regeneration,” explains Jain. “It’s about

listening to the body’s wisdom, slowing down enough to access deeper intuitions and guidance about our next steps.” Our cycles of rest serve as a teacher. By slowing down, we gain the wisdom, focus and resilience to fully embrace a life renewed.

Hannah Tytus is an integrative health coach, researcher and content creator for KnoWEwell, P.B.C., as well as a former writer at the National Institutes of Health.

Balancing Act

Blood Sugar Stability for Better Health and Mood

by Marlaina Donato

Approximately 34 to 36 million people in the United States live with Type 2 diabetes, yet many cases go undiagnosed. Additionally, about 88 million individuals have prediabetes, a reversible condition marked by higher blood sugar levels that have not yet reached diabetic status. Glucose stability is crucial for everyone and can be the root cause of symptoms like low energy (especially in the afternoon), mood swings, increased belly fat, food cravings, brain fog, hormonal imbalances and loss of libido.

Fluctuating blood sugar levels affect all of us, especially after high-carb meals or skipping meals. Our diet directly influences our metabolic processes. By choosing nutrient-dense foods, replacing high-sugar and high-carbohydrate snacks with healthier options and timing meals wisely, we can achieve balance. Incorporating blood sugar-stabilizing spices and herbs into daily meals can also have a positive impact.

Blood Sugar Basics

“Because glucose is a crucial fuel of the brain and body, there are many backup systems and ways to create glucose,” explains Iginio Stoppa, a naturopathic doctor at Sonoran University of Health Sciences, in Tempe, Arizona. “The absorption of glucose from our food, the production of glucose mainly from the liver and the breakdown of the storage form of glucose called glycogen is what contributes to what we see as blood sugar.” Stoppa also notes that we may notice when our blood sugar is off. Low blood sugar, for example, is often felt through symptoms like anxiety, weakness, tingling, sweating and palpitations.

“Everyone experiences natural rises and dips throughout the day. Skipping meals, leaning on caffeine for energy, eating a lot of refined carbohydrates or grabbing quick, processed snacks can all cause sharp spikes, followed by sudden crashes,” says Jennifer Ribaudo,

a clinical herbalist, educator and owner of Desert Moon Botanicals, in Gilbert, Arizona.

It is advisable to avoid high carbohydrate and sugary foods, especially in the morning or before bed. Instead, opt for complex carbohydrates like lentils, beans, sweet potatoes and oats to provide essential macronutrients and prevent glucose spikes. Sonoran University recommends eating certain foods in a specific order, such as eggs or avocado before bread and roasted vegetables with olive oil before pasta, to manage glucose levels.

Eating and Snacking To Thrive

Jacqui Garrison, a San Diego-based health coach, suggests eating most calories before dinner and having an earlier, lighter evening meal to reduce overnight blood sugar spikes that can negatively affect sleep quality. She recommends 30 to 40 grams of clean protein per meal; if animal protein is included, five ounces or the size of a loose fist is ideal. Aim for two servings of leafy greens, colorful veggies or whole fruit per meal, equivalent to half the plate or two open hands. Add one to two thumb-sized portions of healthy fats such as avocado, olive oil or nuts to complete the meal.

For snacks, Garrison suggests a hard-boiled egg or hummus with a handful of carrots, a cup of edamame in the pod or nitrite-free turkey slices in the afternoon. For an evening boost, she recommends “something light and protein-forward like half a cup of cottage cheese with cinnamon and berries.”

Stoppa supports high-quality protein and naturally low-glycemic index foods like wild blueberries, blackberries and chickpeas, which provide polyphenols and saponins that slow glucose absorption.

Herbal Help

Ribaudo emphasizes that blood sugar-supportive herbs can smooth out fluctuations. “Using herbs for blood sugar balance doesn’t have to be complicated. A little cinnamon can be stirred into oatmeal, blended into a smoothie or sprinkled into roasted vegetables or beans. Fenugreek seeds work beautifully in soups, curries and lentil dishes, while moringa leaf powder blends smoothly into salad dressings, sauces or soups.”

Ribaudo also recommends Gymnema sylvestre tincture for pancreatic support and

long-term glucose balance, making sugary foods less tempting. Stress-reducing holy basil (tulsi) tea is beneficial during afternoon slumps. She stresses the importance of consulting a professional, especially for those on blood sugar-lowering medications or prone to hypoglycemic dips, as effects can accumulate.

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

VELVETY SWEET POTATO BISQUE

YIELD: 2 TO 3 SERVINGS

5 medium-sized, organic sweet potatoes

3 cups low sodium vegetable broth

1 13.5-oz can unsweetened Thai coconut milk, well-stirred before use

2 Tbsp olive oil

1 tsp regular or vegan ghee

1 to 2 tsp Grade-A maple syrup or increase coconut sugar, below

1 tsp coconut sugar (2 to 3 tsp if omitting maple syrup)

¼ tsp powdered cinnamon

¼ tsp powdered ginger

½ tsp smoked paprika ½ tsp salt

OPTIONAL TOPPING

1 Tbsp extra-virgin olive oil

Smoked salt, to taste

Coconut sugar, a sprinkle to taste ½ tsp curry powder ½ cup raw pumpkin seeds

Chop sweet potatoes into 2-inch chunks and add to a medium-size pot; cover with broth. Bring to a boil and cook until tender, approximately 15 minutes.

Place the cooked sweet potatoes, hot broth, half a can of coconut milk and all other ingredients into a blender and blend until smooth.

Pour the sweet potato bisque into bowls until half full. Spoon a tablespoon of coconut milk in a swirling pattern into the soup. Serve immediately.

For the optional pumpkin seed topping, heat olive oil in a pan with the smoked salt, coconut sugar and curry powder. Add pumpkin seeds to the hot pan and toss around until they are browned but not burned. Remove from heat and sprinkle a tablespoon or more of the toasted seeds on top of the sweet potato bisque.

Recipe courtesy of Marlaina Donato.

Tools for Fitness Recovery

Modalities That Prioritize the Mind-Body Connection

by Jordan Peschek, RN-BSN

In today’s fitness landscape, recovery extends beyond rest days. Holistic therapies are revolutionizing the way we approach physical restoration by integrating mental clarity, emotional resilience and energetic balance. From ancient techniques to cutting-edge innovations, these modalities offer comprehensive support for restoring harmony to body and mind. Selecting the best modality depends on personal preference and availability. Here are some popular recovery techniques.

Sauna Therapy: Infrared and traditional saunas can reduce inflammation; improve oxidative stress; alleviate pain, stiffness and muscle soreness; and improve perceived readiness or recovery time. In addition to its benefits for recovery, research suggests

that regular sauna therapy may reduce high blood pressure and the risk of heart disease, stroke and neurocognitive diseases.

Contrast Therapy: Exposing the body to alternating hot and cold temperatures, such as sauna therapy followed by a plunge in a cold-water bath, has become a staple in many athletic and integrative wellness settings. A 2023 systemic review published in PLoS One found that contrast water therapy significantly reduces muscle soreness.

Massage Therapy: Regular massages can support athletic performance. A 2020 systemic review and meta-analysis in BMJ Open Sport & Exercise Medicine involving more than 1,000 participants in 29 studies reported that massage improves flexibility

from

and delays muscle soreness. It also benefits emotional well-being by lowering stress and anxiety while improving mood and self-image.

Self-Myofascial Release: This technique uses foam rollers to massage the fascia—the connective tissue that wraps around muscles and organs. A 2024 review of 25 articles, conducted by researchers in Spain, found it improves flexibility and range of motion, decreases muscle soreness and enhances perceived recovery.

Chiropractic Care: This modality includes spinal manipulation, joint mobilization and soft tissue techniques to manage the health of athletes and non-athletes. By focusing on the musculoskeletal system, chiropractic adjustments promote optimal function and pain relief, while reducing muscle stress. This type of care is effective in treating common conditions, such as lower back pain, muscle strain and joint dysfunction, caused by fitness activities. Chiropractic care and spinal manipulation also support the regulation of the autonomic nervous system to ease depressive symptoms.

Acupuncture: A pillar of Traditional Chinese Medicine, acupuncture uses fine needles to stimulate energy points along the body’s meridians, decreasing muscle soreness and tension while increasing muscle activation to prevent injury. “Acupuncture helps relieve inflammation by lowering the levels of oxidative stress in the body,” explains Ayako Mizuno, a doctor of acupuncture and oriental medicine in Wauwatosa, Wisconsin. “It also stimulates the nervous and endocrine systems, which can help create calming and relaxing effects that reduce stress.”

Float Therapy: Also known as sensory deprivation, flotation involves a tank filled with magnesium-rich Epsom salt water, allowing the body to float effortlessly, free from external stimulation. This results in deep physical and mental relaxation. A 2024 randomized controlled study found

that multiple sessions of float therapy were well-tolerated, safe for anxious and depressed individuals, and induced positive emotional experiences in individuals with anxiety and depression.

Compression Garments: These specialized elastic garments apply consistent, firm pressure to a body area to improve circulation, reduce inflammation and support recovery. A 2017 New Zealand meta-analysis found that compression garments benefited strength recovery following exercise. A 2022 study in Scientific Reports found that compression tights worn after exercise enhanced blood flow and recovery. Another systemic review and meta-analysis in 2025 concluded that these garments reduced the decline in muscle strength after exercise-induced muscle fatigue.

These therapies support the body’s natural healing abilities while honoring the deep connections between physical health, emotional regulation and energetic alignment. Integrating one or more of them may enhance physical recovery, emotional well-being and vitality. Listen to the body’s needs and explore the modalities that resonate most.

Jordan Peschek has a background in personal training, yoga instruction and mental health nursing. She publishes the Milwaukee and Twin Cities editions of Natural Awakenings.

Tired but Wired

Rebalancing the Cortisol-Sleep Cycle

by Hannah Tytus

Cortisol, the body’s main stress hormone, plays several important roles in human physiology. Produced by the adrenal glands, this multifunctional messenger operates on a 24-hour clock, peaking in the moments just before waking from sleep in the morning, slowly tapering off throughout the day and returning to low levels at night to support rest.

When in balance, cortisol helps regulate inflammation, blood pressure and blood glucose, allowing the body to adapt to life’s changing demands. This rhythm is intimately connected to the circadian rhythm, or sleep-wake cycle. But when sleep is irregular or stress becomes chronic, cortisol levels can fall out of sync—too high at night, too low in the morning or fluctuating unpredictably.

“Stress is neither good nor bad. It gets us out of bed in the morning. Cortisol is part of that natural rhythm,” says Dr. Sharon Grossman, a burnout recovery strategist and author of The Burnout Solution. “When cortisol becomes imbalanced, it can affect memory, sleep and even immune function. The key is to find the sweet spot.”

Shamini Jain, Ph.D., an adjunct professor at the University of California San Diego, founder and president of the Consciousness and Healing Initiative, and author of Healing Ourselves: Biofield Science and the Future of Health, explains, “If we have dysregulated cortisol rhythms

because we don’t have regular sleep, or we have too much stress and we’re not handling the origins of the stress, then we could create chronic inflammation in the body, and we could have mental health issues as a result.”

Restoring Evening Serenity and Morning Clarity

The seasons affect our circadian rhythm. The sleep-wake cycle becomes more stable in autumn and winter, with longer time spent in bed, slightly more total sleep time and higher daytime activity compared to warmer months. While cooler weather often encourages more rest, it can also intensify feelings of sluggishness if cortisol and sleep cycles are not aligned. Jain recommends these simple practices that help keep cortisol and circadian rhythm in balance, even as the seasons change.

• Stick to a consistent sleep schedule. Going to bed and waking at the same times each day helps the body reset. Ayurvedic wisdom, the ancient science of life originating in India, recommends being asleep before 10 p.m. and rising before 6 a.m. to align with the body’s natural cycles.

• Create wind-down rituals. Just as children benefit from bedtime routines, adults can cue the body for rest through calming activities like reading, journaling or reflecting on the day’s positive aspects.

• Establish bedroom boundaries. Reserve the bedroom for sleep and intimacy and practice a digital detox in the evening to reduce stimulation. Avoiding blue light from screens before bed allows melatonin, a sleep hormone, to rise naturally. “But it’s not just about the light,” Jain points out. “It’s about the activation of the mind. Consider a book instead.”

• Add simple relaxation practices. A warm foot soak or shower before bed, deep breathing exercises or restorative yoga asanas like waterfall pose can prepare the body for rest.

Waterfall pose

• Curb caffeine. Limiting caffeine in general, and particularly after noon, can help ensure a more restorative sleep.

• Start the morning well. Exposure to natural sunlight shortly after waking can reset the circadian rhythm, prompting alertness and energy.

Inviting Sleep With Natural Ingredients

Certain supplements, herbs and lifestyle swaps can help calm the nervous system and prepare the body for restorative slumber.

• Magnesium Glycinate: This highly absorbable form of magnesium is gentle on the stomach and has been shown to improve both the quality and onset of sleep.

• Gamma-Aminobutyric Acid (GABA): Supplementing with this inhibitory neurotransmitter may ease an overactive mind before bed.

• Beverage Swaps: Replacing late-day coffee with alternatives such as herbal tea, a mushroom-based latte or ginseng can reduce cortisol spikes that interfere with sleep.

• Herbal Allies: Adaptogens like ashwagandha help modulate cortisol levels, while calming herbs such as chamomile or passionflower promote relaxation and better sleep quality.

Incorporating these strategies can help synchronize cortisol rhythms and encourage deep, restorative sleep. As the days grow shorter and colder, honoring the body’s natural rhythm becomes even more important. Slow down, embrace rest, and work with the cycles of light and dark.

Hannah Tytus is an integrative health coach, researcher and content creator for KnoWEwell, P.B.C., as well as a former writer at the National Institutes of Health.

The Ripple Effect of Kindness

How One Small Act Can Change Everything

by Shae Marcus

It’s easy to underestimate the power of small, everyday kindness—a smile in the hallway, holding a door open or saying “thank you” when someone least expects it. Yet these simple gestures carry remarkable power, creating waves of positivity that travel far beyond the moment.

For kids and teens, understanding kindness as a superpower—something that can shift moods, strengthen friendships, and even improve health—can be life-changing. Research from Oxford University’s Department of Experimental Psychology found that performing small acts of kindness for just seven days led to significant increases in happiness and social connectedness. The best part is those benefits didn’t just stop with the giver—they spread. Witnessing kindness inspires others to pay it forward, creating what psychologists call a “positive feedback loop.”

Kindness Starts Small

In a world where young people often feel pressure to compete, compare and “stand out”, kindness helps them reconnect with what truly matters—compassion, empathy and belonging. Encouraging children to notice opportunities to help—whether it’s sharing lunch with someone that forgot theirs or sitting with a new student—helps them develop emotional intelligence and social confidence.

Teachers often report that classrooms at which kindness and cooperation are emphasized have less bullying and greater student engagement. It’s not just about being “nice”, but about being aware—recognizing when someone needs support, encouragement or simply a listening ear.

The Science Behind the Smile

Acts of kindness don’t just make others feel good—they have measurable physical and psychological benefits. Studies from the University of British Columbia show that students that perform regular kind acts experience reductions in anxiety and depression. When we’re kind, our brains release oxytocin, the “love hormone”, along

with serotonin and dopamine—the same chemicals responsible for feelings of happiness and calm. It’s a natural, feel-good chain reaction that costs nothing, but creates everything.

Ways Families Can Spark the Ripple

Parents can model kindness by showing appreciation—for servers at restaurants, for neighbors that lend a hand or for one another at home. Create a “kindness jar” where each family member adds a note when they do or witness a kind act. At the end of the week, read them together. It’s a fun way to visualize how even small moments accumulate into something powerful.

For older kids and teens, kindness can take many forms: sending a positive message to a friend, volunteering at an animal shelter or

The 7-Day Family Kindness Challenge

Make kindness a family affair this month. Try this fun one-week challenge and see how many hearts can be touched:

Day 1: Write a thank-you note to someone that deserves a smile.

Day 2: Do a secret act of kindness—no one needs to know who it was from.

Day 3: Pick up litter in the neighborhood or a local park.

Day 4: Say something kind to yourself in the mirror.

Day 5: Donate a toy, book or clothing item to a local charity.

Day 6: Tell a teacher, coach or mentor how they’ve made a difference.

Day 7: Cook or bake something as a family to share with a neighbor or friend.

At the end of the week, talk about how it felt—and maybe keep the challenge going. After all, kindness isn’t just an action—it’s a habit worth keeping.

mentoring a younger student. Even digital kindness—leaving uplifting comments or sharing encouraging posts—matters more than ever in today’s online world.

The Takeaway

The beauty of kindness lies in its simplicity. It doesn’t require money, perfection or grand gestures—just intention. When we teach our children that kindness is both strength and choice, we equip them with a lifelong tool for connection and happiness.

This month, as gratitude takes center stage, let’s also celebrate kindness—the quiet force that reminds us we’re all connected, one small act at a time.

Shae Marcus is the publisher of the Natural Awakenings South Jersey and Philadelphia editions. She’s grateful for coffee that doesn’t go cold, good friends that text back and every act of kindness that keeps the world a little warmer.

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The Turkey Table

What’s Safe (and What’s Not) for Pets on Thanksgiving

by Shae Marcus

Thanksgiving is a time to celebrate gratitude, family, and of course, food—and for many of us, that includes our four-legged family members waiting patiently under the table. While it’s tempting to share a bite or two with our furry friends, not everything on the Thanksgiving spread is safe for pets.

Let’s start with the star of the show—turkey. A little plain, skinless turkey meat is perfectly fine for most dogs and cats and even offers a lean source of protein. But skip the skin, bones and rich gravies. The American Veterinary Medical Association warns that

fatty foods can trigger pancreatitis, a painful inflammation of the pancreas, while cooked bones can easily splinter and cause choking or intestinal injuries.

Side dishes can be equally tricky. Ingredients like onions, garlic, scallions and chives—found in everything from stuffing to mashed potatoes—can damage red blood cells and lead to serious health problems. Dairy-heavy dishes such as mac and cheese or creamy potatoes may cause digestive distress, especially for lactose-intolerant pets.

And when it comes to desserts, the rule

is simple: keep them human-only. Chocolate, xylitol (a sugar substitute), raisins and grapes are all toxic to pets, according to the ASPCA Animal Poison Control Center. Even pumpkin pie, with its sugar and spices, is off-limits—but a spoonful of plain canned pumpkin makes a healthy, fiber-rich treat.

One of the biggest Thanksgiving hazards, though, may be the trash can. Curious noses can find their way into discarded bones, string and foil wrappers—so be sure leftovers are out of reach, and keep pets away from the kitchen during cleanup.

To make pets feel included in the holiday feast, make them their own special plate: a little plain turkey, a spoonful of mashed sweet potato (no butter or marshmallows) and a few green beans. It’s simple, safe and sure to earn you a grateful tail wag or happy purr.

Thanksgiving is all about love, connection and gratitude—and that includes the unconditional love we receive from our pets. With a few mindful choices, we can ensure everyone at the table (and under it!) has a happy, healthy holiday.

When you're out grocery shopping for your family, maybe you can put a can of cat or dog food in your cart and bring it to an animal relief center.

—Rachel Ray

PUMPKIN & OATS HOLIDAY BITES FOR PETS

1 cup canned pumpkin (unsweetened)

2 ½ cups rolled oats

1 egg

Preheat oven to 350° F.

Blend oats into a course flour.

In a bowl, mix pumpkin, egg and flour until dough forms. Roll into small balls or flatten into biscuit shapes.

Bake for 20-25 minutes until firm. Cool completely before serving.

Store in an airtight container for up to a week or freeze for later treats.

Philadelphia Animal Welfare Society, Philadelphia www.PhillyPaws.org

ACCT Philly, Philadelphia www.ACCTPhilly.org

Morris Animal Refuge, Philadelphia www.MorrisAnimalRefuge.org

Pennsylvania Society for the Prevention of Cruelty to Animals, Lancaster www.PSPCA.org

Buck’s County www.BucksCountySPCA.org

Royce’s Rescue, Richboro www.RoyceRescue.org

Navigating Life’s Transitions

by Marlaina Donato

As autumn’s wick burns low and sunsets unfurl their glory at an earlier hour, November emerges as a time of profound spiritual healing when we can learn how to navigate life’s transitions. Whether we are challenged by the chill of cooler temperatures, battling the grip of seasonal affective disorder or enduring the unpredictable waves of inner change, this sometimes-dim threshold into winter presents an opportunity for us to illuminate our own paths.

We might have to work a little harder to achieve our comfort, but simple pleasures like unplugging from our devices every afternoon to savor a hot cup of tea or a mug of frothy hot chocolate can help us find a lovely groove. Stocking up on cozy slipper socks, making savory stews in the slow cooker and flopping into a favorite

well-worn chair with an inviting book are easy ways to guide our nervous system toward a slower rhythm.

As trees, plants and animals prepare for winter, we too can heed nature’s cue, despite our constant, on-the-go tendencies. The Persian poet Hafiz wrote, “I felt in need of a great pilgrimage, so I sat still for three days.” This reminds us that seeking quietude can be a gateway to realizing that we already possess what we truly need.

Tending to our own hearth—both literally and metaphorically—can be equally as enriching as traveling the world. Home is not just a physical structure that surrounds us, but also a rich and fulfilling realm within us. It’s a sacred place where we can find soul nourishment as the seasons change outside our door.

Here are a few gentle nudges for the last month of autumn:

• Indulge in specialty teas, coffees or cocoas.

• Enjoy a candlelit breakfast or dinner.

• Burn a cinnamon stick as a natural incense.

• Take a moment to observe twilight and savor the tranquility.

• Luxuriate in soft blankets and fluffy pillows.

• Write a snail-mail letter on beautiful paper to a special someone.

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

Attaining a Positive Frame of Mind

Cultivating a positive mindset is one of the most powerful things we can do for our overall well-being. Every thought we have releases chemicals in the body—so when we focus on positivity, our brains respond. Endorphins increase, cortisol levels drop and serotonin production rises. This natural chemical balance helps us feel calmer, happier and more emotionally grounded.

Research shows that when we generate uplifting thoughts, activity increases in the prefrontal cortex—the part of the brain linked to joy, focus and creativity. Each positive thought strengthens neural pathways, helping to build resilience and optimism over time.

When we fully embrace the potential of our mind, the possibilities in our lives become limitless. Fear, on the other hand, restricts growth and clouds imagination. By replacing fear with curiosity and confidence, we open ourselves to inspiration, creativity and deeper spiritual connection. Reading uplifting content and surrounding ourselves with positivity helps us expand our thinking and live from a place of freedom rather than limitation.

As we move along this journey, it’s important to release judgment—of ourselves and others. “What is normal?” is a question worth asking. As Dr. David Gupta suggests, each of us defines our own standard of normalcy, shaped by personal values and experiences. When

we honor that individuality, we create space for everyone to flourish in their own authentic light.

History’s greatest thinkers—including Jesus, Galileo and Einstein—each challenged society’s definitions of “normal” and helped reshape human understanding. Their courage reminds us that being true to ourselves is the foundation for growth, innovation, and peace.

It’s one of life’s oldest and most enduring truths: Be yourself. Allow your unique spirit to shine, and your light will naturally inspire others.

Dan McMeans is a Mind, Body and Spirit Advisor. For more information or to make an appointment, call 267-570-9042, email Dan_McMeans@yahoo.com or visit www.Mind-Propulsion.design

Calendar of Events

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

Sunday, November 2

Dia de Muertos Celebration — 11am-5pm. –This free, family-friendly festival honors the memory of loved ones while showcasing the beauty of Mexican culture. Historic 9th Street Market, 919 S. 9th St., Philadelphia. www.ItalianMarketPhilly.org.

The Art of Embodiment—Movement, Mindfulness & Creative Flow — 1-2:30pm. Join us for a gentle, trauma-sensitive yoga practice followed by mindful creative expression in this embodiment workshop. Cost: $45. Blooming Peace Studio, 7002 Camp Hill Road, Fort Washington. https://BloomingPeace.com.

Tuesday, November 4

Tai Chi for Beginners — 10am–11am. Join weekly Tuesday sessions for a complete workout to relax the mind, restore the body, and rejuvenate the spirit. Led by Kirsten Erwin. Friends of FDR Park programming is supported by members. 1954 Pattison Ave., Philadelphia. www.FDRParkPhilly.org/membership.

Thursday, November 6

Garden Volunteer Day — 2-4pm. Join fellow gardeners to tend the Verree House Herb Garden and surrounding grounds throughout the growing season. Learn, weed, plant and harvest—volunteers may take home produce when available. Best for older children, teens, and adults. Pennypack Environmental Center, 8600A Verree Rd. Questions: PEC@phila.gov or 215-685-0470.

Full Moon Sound Bath — 7:30pm. Find inner peace as we calm the mind and body with sacred sounds. Scientific research shows the frequency of sound waves lowers anxiety and blood pressure. Mishana Yoga and Wellness, 3300 Henry Avenue, Philadelphia. www.MishanaYoga.com.

Friday, November 7

Sound Bath with Kellie — 6:30pm. Give yourself the gift of deep relaxation with a sound bath at Infinite Flow Massage. Kellie Flanagan will be leading this session. Infinite Flow, 7002 Camp Hill Road, Ft. Washington. www.InfiniteFlowMassage.com.

Saturday, November 8

Moonlit Teahouse Circle — 6-8pm. Join us under the grounding light of the Taurus Full Moon for an evening of connection, embodiment and self-love. We will learn about the astrology of the Taurus full moon, drink tea and pull tarot cards. Midway Art Building, 139 East Chestnut Street, Coatesville. www.Koselig-Nook.com.

Saturday, November 15 –

Sunday, November 16

Basic Pranic Healing Course — 9:30am6pm. Pranic Healing is a balanced package of holistic wellness that includes energy healing, chakra healing, meditation, breathing exercises, energy hygiene and preventive energy therapy. Learn all of this and more in this 2-day practical and inspirational workshop. Taught by the most experienced instructors in the region. For registration, email GoldenLightPlace@ gmail.com or text 856-905-9119, or visit www.PranicHealingCenter.com.

Saturday, November 15

Nature Walk — 8-9am. Join our weekly nature walk series!  Times and subjects will vary but (weather permitting) there will always be a nature walk in FDR Park on Saturdays from April through September.  Come out to learn more about butterflies, trees, bats, and wildflowers. This walk will focus on bees of the park. Please meet at the Boathouse. FDR Park, 1500 Pattison Avenue & S. Broad St.

Embodied Insight: A Mindfulness Retreat — 9:30am-3:30pm. Join the WOW community and the Bucks Insight Meditation Group for a day of mindfulness in community. Cost: donations accepted. Fallington Friends Meeting, 9300 New Falls Road, Levittown. www.WayOpensWellness.com.

Thursday, November 27

Gobble Wobble 5K — The Y’s annual race returns for another year of family fun, exercise and giving back to the community! We have four in-person race sites as well as a way to participate virtually. Christian Street YMCA, 1321 Intrepid Ave., Philadelphia. www.YMCAGobbleWobble.org

Always give without remembering and always receive without forgetting.

—Brian Tracy

Tuesday

Balanced Being Sessions — 9:30-10:30am. Embrace gentle movements that suits everyone, weave through breathwork to calm the mind, and immerse yourself in guided meditation to find balance and peace. www.EmpoweredLifeBluebell.com.

Wednesday

Flow Into a Peaceful Night — 7:30-8:30pm. Life gets busy, but your evenings should be a time to reset and recharge. Align & Unwind, a yoga class designed to help you release the day’s tension and find balance, all while preparing your mind and body for restful sleep. Cost: $20. Fit for Life, 714 West Avenue, Jenkintown. www.ArlindasAsanas.com

Midday Meditation — 12-12:10pm. On Wednesday, the focus is Love. Each week we raise the Love vibration personally and globally. Treat yourself to a midday refresher. The Center for Living, 45 South Main St. Medford, 609-975-8379.  Info@TheCenterForLiving.net.

Friday

Midday Meditation — 12-12:10pm. On Friday, the focus is Peace. Each week we raise the Peace vibration personally and globally. Treat yourself to a midday refresher. The Center for Living, 45 South Main St. Medford, 609-975-8379. Info@TheCenterForLiving.net

Saturday

Psychic & Healing Fair, Third Saturday — 10am-2pm. The fair offers holistic and innovative lectures and workshops on healing. Guests are able to sit in on lectures, have an intuitive psychic reading, a reiki session, energy healing, or lie on the BioMat.Cost: $30/20-minute session. Signups and Walkins are welcome. The Center for Living, 45 South Main St. Medford,  609-975-8379.  Info@TheCenterForLiving.net.

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

Art Psychotherapist

NICOLE GOICURIA, M.A.

Therapeutic Astrologer and Tarotist www.TheAstralbotanica.com

Nicole Goicuria, M.A., is an art psychotherapist that has been practicing since 2007. She is also a professional Astrologer and Tarot reader that provides psychodynamic, intuitive and trauma-informed offerings that can be customized to suit a wide range of mental health and wellness needs. Nicole is available for virtual and in-person appointments.

Bodywork

NANCY WALTON

Awaken & Restore Massage and Wellness Center

716 N. Bethlehem Pike, Suite 204A Ambler, PA 19002

Here at Awaken & Restore, Nancy Walton is a Reiki Master and combines individual Sound baths & Color Light Vibrational sessions to release energy imbalances to restore your body and mind to your natural state of homeostasis. She is also a Foot Reflexologist (since 1989) to optimize your energy and health. Call 267-221-7160 to schedule an appointment.

Coaching

GROWTH & GRIT HEALTH AND WELLNESS COACHING

Anita Romero, MSN, APN, RYT-200, NBC-HWC  Board-Certified Health and Wellness Coach

856-281-7285

Anita@GrowthAndGritHealth.com www.GrowthAndGritHealth.com

As a board-certified health and wellness coach, my mission is to empower women to take charge of their health and well-being with clarity, vitality and confidence. Healthy aging starts now and is supported by healthy lifestyle choices. I will be your ally as we create meaningful goals, and a customized action plan aligned with your values and unique needs.

STEPHANE PONCELET

570-449-2219

calwl2022@gmail.com

www.Create-A-LifeWorthLiving.com

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

Pranic Healing Sessions and Pranic Psychotherapy

NATALIE BOROKHOVSKY

Certified Pranic Healer and Certified Pranic Psychotherapist

Golden Light Pranic Healing Center 856-905-9119

GoldenLight@comcast.net www.PranicHealingCenter.com

I offer highly customized sessions for various physical and emotional ailments as well as providing valuable energy support for your daily activities and major projects. If you are struggling with a condition or just looking for more peace and harmony, my unique holistic approach can help. I have completed years of training under the founder of Pranic Healing and have been in professional practice for over 20 years. I am offering a limited-time $20 intro session to all new customers who want to try it.

Regenerative Medicine

ASARE B. CHRISTIAN, M.D., MPH FOUNDER

Regenerative Medicine, Integrative Medicine and Lifestyle Plans

565 E. Swedesford Road, Suite 315 Wayne, PA 19087

484-806-1101

www.AetherMedicine.com

The journey to optimal wellness can feel overwhelming, especially when traditional approaches fail to deliver results. At Aether Medicine, we understand that your health is unique—requiring a precise, personalized approach that honors your individuality and goals.

Wellness Center

CATIE HARRIS, PHD, MBA, CRNP Owner, Philly Wellness Center 834 South Street

Philadelphia PA 19147 215-709-9710

Info@PhillyWellnessCenter.com

Dr. Catie Harris NP, blends natural healing with advanced therapies to support women’s wellness, hormone balance and graceful aging through holistic, regenerative and personalized care. The center offers weight, age and longevity management services.

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