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Nurture the Heart
Friends,
From a young age, many of us are taught—quietly and consistently—that love is something to find. We are told that fulfillment arrives when we meet “the one”, when romance clicks into place and completes the picture. February tends to amplify that message, wrapping it in red and pink and tidy expectations. Yet as life unfolds, many of us come to realize that love has never been singular. It shows up in friendships that feel like home, in the steady presence of parents, in the fierce devotion we feel for our children, in the unconditional companionship of a pet curled at our feet and in the evolving relationship we have with ourselves.
I’ve come to understand this more clearly over time. Some seasons of life are full of partnership and shared rhythms; others are shaped more by friendship, family, purpose and self-reflection. What has surprised me the most is how full life can feel when we release the idea that love must arrive in one specific form to count. And still, society often suggests that without romantic love, something is missing. This month’s theme, Nurture the Heart, invites a gentler perspective—one that eases the pressure and widens the definition. You can love a partner deeply, or not have one at all, and still live a life that is rich, connected and whole. Perhaps the truest nourishment comes not from chasing love, but from recognizing and tending to the love that already exists.
That same intention carries through the pages of this issue. Our feature story, “A Whole-Hearted Life: The Daily Choices That Help Our Hearts Thrive,” reminds us that heart health is built from the inside out—shaped by everyday decisions around nourishment, movement, rest, connection and personal fulfillment. In “Garlic Therapy: Eating Our Way to a Healthier Heart,” Marlaina Donato explores how something as simple as fresh garlic can support cardiovascular wellness in meaningful ways. We also turn our attention to the youngest hearts among us in “Gentle Relief for Growing Pains,” which offers natural strategies to ease children’s everyday aches with care and patience. In “Sound, Yoga and Your Brain,” we examine why vibration isn’t just a vibe, but a practical response to modern overload. And in “When Nature Calls the Heart to Travel,” we reflect on that quiet inner knowing that pulls us toward forests, water and open skies long before we plan a trip.
If nurturing the heart feels like something you want to experience in community, I hope you’ll join us on March 1 at the Holistic Health & Healing Expo at the DoubleTree by Hilton, in Cherry Hill, New Jersey. Free tickets are available at www.nj.hhhexpo.com
As you move through this month, my hope is that you allow yourself to soften the expectations and listen a little more closely—to your body, your relationships and your inner rhythms. The heart doesn’t need to be pushed to thrive. Often, it simply needs to be cared for, consistently and with intention.
Shae Marcus, Publisher
Step Into Whole-Person Wellness at the Holistic Health & Healing Expo
The Holistic Health & Healing Expo will return to South Jersey on March 1, bringing the pages of Natural Awakenings to life at the DoubleTree by Hilton, in Cherry Hill. From 11 a.m. to 5 p.m., this immersive, community-driven event offers a living, breathing expression of the magazine’s mission: whole-person wellness, conscious living and informed choice.
March 1, 2026
What sets this expo apart is its editorial heart. Curated by the publisher of Natural Awakenings, the experience mirrors what readers trust and value—credible holistic healthcare providers, conscious creators and businesses rooted in integrity and purpose. Attendees can connect with integrative and holistic healthcare providers, explore eco-friendly and sustainable products, and enjoy vegan and organic food offerings that support both personal and planetary well-being.
The expo bridges mental health and mindful movement, science and spirit, education and experience. From conversations about stress, resilience and emotional well-being to practices that support the body through movement, breath and balance, the event is designed to meet people where they are on their wellness path.
More than a marketplace, the Holistic Health & Healing Expo is a place to connect—with practitioners, ideas and a like-minded community seeking healthier, more intentional ways of living.
Admission is free with registration. Space is limited, and early registration is encouraged. Location: 2349 Marlton Pike West. For complimentary tickets, visit NJ.HHHExpo.com and use the code GUEST.
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.
Find Support With Brooke Elliott at The Center for Living
Brooke Elliott, LCSW, is now welcoming clients at Medford’s Center for Living, offering a thoughtful, grounded approach to mental health care shaped by both strong clinical training and real-world experience. Elliott earned her undergraduate degree from Stockton University and completed her graduate studies in social work at Monmouth University, where she developed a deep understanding of the emotional, social and environmental factors that influence well-being. Her professional background includes working with adolescents with developmental disabilities, adults living with brain injuries and more than eight years in health care supporting individuals with chronic illness. This experience has strengthened her appreciation for the connection between physical health, emotional wellness and everyday life challenges.
“I believe healing begins when people feel truly seen and supported,” says Elliott. “My goal is to create a space where clients feel safe to explore, grow and move toward meaningful change in a way that feels right for them.”
Elliott takes a compassionate, client-centered approach, working collaboratively to build resilience and practical coping strategies.
Location: 45 S. Main St. For more information or to book a session, call 609-257-2878. Also visit www.TheCenterForLiving.net. Brooke Elliott, LCSW
Doubletree by Hilton Cherry Hill, NJ
Local
Family Opens Natural Life Wellness Store
Natural Life Wellness Store, a family-owned health and wellness retailer, is now open in the Short Hills Town Center at 480 East Evesham Road, Unit 103 in Cherry Hill. Owned by the Arculeo family, the store was created as a welcoming wellness resource for the South Jersey community.
Open seven days a week, Natural Life offers a wide range of plant-based products, including apothecary-style loose herbs and teas; functional botanicals and mushrooms; hemp products; daily supplements, vitamins and minerals; essential oils; and topicals. The store also carries natural snacks and beverages, cooking and fermentation kits, beauty and personal care items, home goods and natural pet products.
In addition to retail offerings, Natural Life emphasizes education and personalized support. The store features educational books and resources, and the team encourages customers to ask questions, explore natural options and learn at their own pace. The store is hosting three free wellness events this month—February 7, 12 and 28 (see the calendar section for details).
Customers can also schedule a free wellness consultation with Abigail Arculeo, DCN, CNS, who provides guidance rooted in evidence-based natural health principles.
For more information, call 856-560-0119 or follow the store on Facebook and Instagram @NaturalLifeCherryHill.
South Jersey Physical Therapy to Move to Marlton
South Jersey Physical Therapy and Sports Medicine (SJPT), currently located in Hainesport, is expected to relocate to Marlton in February. The move will more than double the clinic’s space—growing from 1,400 to 3,700 square feet—to better serve the South Jersey community.
“SJPT is moving on up (err … farther down south actually),” quips owner Dr. Ken Cheng. “We’re so excited to grow our space. More room means more ways we can help heal South Jersey.”
The Marlton clinic will be a wellness-and-longevity center, offering regenerative services, whole-body functional wellness, and programs designed to help people not only overcome pain, but thrive well into their 80s, 90s and beyond. The clinic blends Eastern and Western medicine to restore the body’s natural healing, energy and mobility.
Location: 270 N. Elmwood Rd., Ste. H100, Marlton. For more information, call 609-845-3585 or visit www.SouthJerseyPT.com.
Live in Joy Yoga Launches 300-Hour Teacher Training Program
Live in Joy Yoga & Wellness Studio, in Audubon, recently welcomed a new cohort into its 300-hour Yoga Teacher Training program, marking an inspiring next step for students deepening their practice and teaching skills. This advanced training is designed for certified yoga teachers that are ready to explore yoga beyond the physical postures and into its rich philosophical, energetic and experiential roots.
Throughout the program, trainees will study advanced asana, functional anatomy and Sanskrit while also diving into foundational yogic texts. The curriculum emphasizes both intellectual understanding and embodied experience, supporting students in becoming thoughtful, well-rounded teachers.
In addition to core studies, the training includes specialized instruction in chair yoga, yin yoga and restorative yoga—modalities that expand accessibility and inclusivity in teaching. Students will also have opportunities to participate in community-led experiences such as kirtans and other offerings that foster a deeper appreciation of yoga’s cultural and spiritual dimensions.
Graduation for the cohort will take place at the end of the year, and many of the supplemental events connected to the training will be open to the public.
Location: 118 W. Merchant St. For more information, visit www.LiveInJoyYoga.com.
Home is not a place, it’s a feeling.
—Cecelia Ahern
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.
Dr. Ken Cheng
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Empower
Studio
Opens in Marlton, Redefining Strength
Empower Studio has officially opened at 300 East Greentree Road in Marlton, bringing a grounded, welcoming approach to movement and community. Founded by owner Elena Mendoza, who relocated from Clifton, the studio is built on a simple belief: This isn’t just about fitness, but the quiet strength it takes to show up for yourself.
Mendoza has been practicing yoga since 2016, developing a personal relationship with movement as a form of care rather than performance. After completing her deployment in the Army in 2023, she felt called to move in a new direction—one rooted in healing, presence and community. That calling ultimately led her to create the studio she once wished existed.
Empower Studio was designed as an antidote to environments that feel loud, intimidating or driven by perfection. Mendoza is passionate about creating a space for all levels of fitness—whether it’s a parent curious about yoga that only has time before work or a 20-something searching for a yoga “home” and a sense of belonging. Everyone is welcome exactly as they are.
The studio offers traditional Vinyasa yoga and Pilates, along with HIIT classes and Yoga and Pilates Sculpt sessions that incorporate light weights for a balanced, strength-building experience, with wellness workshops planned for the months ahead.
For more information, call 609-507-0017 or visit www.EmpowerStudio.net.
Wildfire Wellness Expands Care at Halo Wellness Center
Halo Wellness Center and Wildfire Wellness is launching a new wellness collaboration serving South Jersey and the Philadelphia area. Wildfire Wellness now offers in-person appointments at Halo Wellness Center, in Evesham.
New Jersey School of
Music Welcomes Music Therapist Macey Roberts
The New Jersey School of Music recently welcomed Macey Roberts, MT-BC, to its Medford staff. She will offer music therapy sessions and piano lessons on Mondays and Fridays.
Roberts, a South Jersey native, earned a bachelor’s degree in music therapy with a piano concentration from Temple University in 2025. She is board-certified and has clinical experience in mental health, alternative and public schools, pediatric nursing, neurorehabilitation, and programs serving children with emotional and behavioral disorders and at-risk youth. Her approach is grounded in isomorphic principles and humanistic philosophy, tailoring each session to individual needs to foster engagement and a safe therapeutic environment.
Before her music therapy training, Roberts worked as a recreational therapy assistant in assisted living and memory care and taught inhome piano lessons in Philadelphia. Classically trained from a young age, she played piano in church, sang in school choirs, accompanied choirs in high school for four years, served as alto section leader, and was named Best Accompanist in the 2019 Music in the Parks competition in the tri-state area.
Location: 10 Union St. For more information, visit www.NJSchoolOfMusic.com/contact-medford.html.
Center owner Michele Marcinko has built a dedicated space over 11-plus years focused on holistic therapies—including therapeutic massage, full-spectrum infrared sauna, Himalayan salt room, pulsed electromagnetic field therapy, red light therapy, yoga and more—to help clients naturally reduce stress, detoxify and restore vitality.
Wildfire Wellness founder Kathryn Farrell, MSN, MS, RN, FNP-BC, brings her root-cause functional medicine expertise to the center. Her practice focuses on hormone imbalance and bioidentical hormone replacement therapy, fertility optimization, autoimmune disease and
inflammation, gut health and food sensitivities, chronic fatigue and brain fog, thyroid optimization and sustainable weight loss.
By combining services, the partnership offers clients convenient access to complementary care that supports whole-person healing. Virtual appointments with Wildfire Wellness remain available.
Location: 968 Rte. 73 S. To schedule an in-person or virtual session, visit www.WildFireWellness.com. For more information about the center’s offerings, visit www.ElevateYourHealth.com.
Macey Roberts, MT-BC
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.
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.
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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 difficult bodily sensations and suppressed emotions by paying close attention to internal sensations, including body tension, breathing patterns and even their heartbeat.
March 1, 2026
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Doubletree by Hilton Cherry Hill, NJ
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.
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.
Photo courtesy Michael Smoth
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.
cmspic from Getty Images/CanvaPro
Photosiber from Getty Images/CanvaPro
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 discomfort 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.
Fully educated and trained insturctors. Over 25 years of experience in holistic, pilates, dance, Reiki, Massage and Gyrotonic fields. Offering Private, Duet and Small Group classes in a fully-equipped studio.
Nature’s Cardiologist
Herbs and Nutrients That Heal the Heart
by Hannah Tytus
Because heart disease is the leading cause of death in the United States, management of its risk factors, including high blood pressure and high cholesterol, is paramount.
“It is easier and more meaningful to prevent disease than to try to reverse the damages,” says Joel Kahn, M.D., a holistic cardiologist, clinical professor of medicine at the Wayne State University School of Medicine, in Detroit, and author of several books, including The Whole Heart Solution and The Plant-Based Solution.
An integrative approach that combines nutrition, exercise, stress reduction and proper sleep is advised. Additionally, certain herbs and nutritional supplements may serve to prevent disease, as well as enhance medical care. From ancient botanicals to targeted nutrients, these natural allies offer powerful benefits by lowering blood pressure and cholesterol, improving circulation and reducing inflammation.
Plant-Centric Nourishment
The Mediterranean Diet and Dietary Approaches to Stop Hypertension (DASH) Diet are the most researched for cardiovascular
health. The Mediterranean Diet emphasizes locally sourced vegetables, fruits, whole grains, legumes, olive oil, nuts and seafood, with moderate consumption of meat and dairy. The DASH Diet, designed by researchers at the National Institutes of Health, prioritizes fruits, vegetables, whole grains, lean proteins and low-fat dairy, while limiting sodium, sugar and saturated fat intake. Both diets are well-supported by scientific evidence to improve heart health and reduce cardiovascular disease risk.
Key Supplements
When supplements are warranted, Kahn starts with the basics. “CoQ10 and omega-3s are two very important supplements that work well together,” he asserts. “Most patients on statins [to lower cholesterol] become severely CoQ10 deficient.” CoQ10, a naturally occurring coenzyme, aids in cellular energy production. A 2017 study showed that combining CoQ10 and omega-3s with statins reduced the drug’s negative effects while still lowering blood pressure and cholesterol.
Claudia Joy Wingo, a registered nurse, clinical herbalist and public health educator with more than 45 years of experience, stresses the importance of a nutrient-rich diet over supplements. She prefers whole foods to fish oil supplements. While supplementation can be beneficial, it should ideally accompany whole foods. CoQ10 and omega-3 fatty acids can be found in fatty fish, olive oil and a variety of nuts and seeds.
Herbs for Cardiovascular Health
Emphasizing the importance of addressing underlying vascular issues, Wingo explains, “High blood pressure damages epithelial tissue in your arteries, and your body patches things up by laying down cholesterol and plaques.” Ruptured plaques can block blood flow, causing heart attacks. According to Wingo, the best strategies integrate biomedicine with nutritional and herbal support. Medications control blood pressure, while herbs nourish the surrounding tissue. Many herbs contain antioxidants that fight oxidative stress and anti-inflammatory compounds that may prevent artery damage and atherosclerosis.
Aged Garlic: Although garlic has been used for centuries, modern research has focused on aged extracts specifically for cardiovascular
support, which “lower cholesterol, blood pressure, homocysteine and plaque in heart arteries,” according to Kahn.
Pycnogenol (French maritime pine bark extract) and Gotu Kola (Centella asiatica): Kahn recommends combining these two botanical supplements, noting that clinical studies show this pairing can reduce vascular calcifications by approximately 10 percent. Wingo uses gotu kola daily as a tonic herb, adding it to teas for its nervous system-supportive properties that promote mental calmness, improve blood circulation and strengthen blood vessel walls.
Hawthorn: A member of the rose family, hawthorn is Wingo’s most trusted plant for cardiovascular health. Historically used as a heart tonic, it benefits the heart and blood vessels by reducing inflammation and oxidative stress, supporting healthy cholesterol levels and protecting the lining of blood vessels. A 2023 review published in Food & Function suggests it may improve circulation, relax blood vessels and prevent the clumping of blood platelets that can lead to clots. Consult with a healthcare provider before starting hawthorn supplements, as it can interact with certain heart medications.
L-Carnitine: To treat people recovering from a cardiac event or those with an arrhythmia or irregular heartbeat, Wingo often turns to L-carnitine, which, she asserts, supports the heart’s mitochondria, thus improving their ability to produce energy.
Ginkgo Biloba: To promote circulation and reduce the risk of plaque-related complications, Wingo occasionally turns to ginkgo biloba to enhance blood flow and help stabilize arterial plaque, lowering the likelihood of rupture.
Polyphenol-Rich Plants: Wingo recommends plants rich in polyphenols for their ability to reduce oxidative stress, including blueberries, cranberries and green tea. For “nervous heart” symptoms, she suggests
linden tea, which is used in Europe as a calming agent.
Personalized Treatment and Safety
Both experts stress the importance of personalized, guided care. Instead of following online supplement trends, work with a trained professional to create a targeted plan. Kahn points out that many popular supplements lack significant research and advises choosing reputable, third-party-tested brands. Wingo shares similar concerns about self-medicating with multiple herbs that do not suit the patient’s condition. She emphasizes that herbs should complement, not replace, conventional medicine, and they are most effective when used with prescribed treatments.
Their advice is clear: Research thoroughly and seek the advice of an experienced clinician, such as a naturopath or an herbalist registered with the American Herbalists Guild. It is also important to consult the patient’s treating cardiologist when considering an herb or supplement, as they may interfere with heart medications or cause unintended side effects that are counterproductive.
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.
chamillewhite/CanvaPro
Hawthorn berry tincture
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
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• Unique massage therapies including lymph drainage, oncology as well as cupping
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Sound, Yoga and Your Brain
Why Vibration Isn’t Just a Vibe
by Cheryl Van Sciver
Sound baths once felt like a niche wellness trend—something to be tried once, talked about vaguely and then forgotten. That’s no longer the case. Across the country, studios are pairing sound and yoga as a practical response to modern overload: constant stimulation, too many open tabs and too little genuine rest.
What’s changing isn’t just interest—it’s understanding. As people look for ways to feel more settled in their bodies and clearer in their minds, sound-based practices are being revisited not as escape, but as support. Research from fields including neuroscience, psychophysiology and integrative health—published in journals such as Frontiers in Human Neuroscience and The Journal of Alternative and Complementary Medicine—suggests that sound-based practices may influence stress physiology, attention and emotional regulation, particularly when paired with breath and stillness.
Why the Brain Responds to Sound
The brain is wired for rhythm. Predictable tones and steady patterns reduce the need for constant monitoring, helping quiet the mental scanning that often accompanies stress. Research exploring chanting and other sound-based practices points to shifts
in brain activity associated with attention, emotional regulation and repetitive thought patterns. This may help explain why people often report feeling clearer, steadier or more grounded after sound-supported sessions.
Sound is also a physical experience. Vibration is felt as much as it is heard, offering
sensory input that anchors attention in the present moment. For a mind accustomed to constant movement, this embodied input can provide a gentle but effective way to settle.
Yoga adds an important second layer. Through breath and body awareness, yoga helps guide the nervous system out of chronic activation. Reviews of yoga and slow breathing practices frequently note improvements in markers such as heart rate variability and reductions in stress-related symptoms, while acknowledging that outcomes vary based on practice, consistency, and individual context.
Sound as a Practice Tool, not a Novelty
When sound is approached as a genuine practice tool rather than an add-on, it becomes a way for the system to land. Gong baths, sound-supported deep rest and vocal practices are traditionally used to support regulation—not distraction.
Voice-based practices such as chanting and mantra are among yoga’s oldest methods for steadying the mind. When sound, breath and focused attention work together, they offer a simple, repeatable way to soften stress without effort or analysis. The intention is not to “float away,” but to return—more fully—to oneself.
Practices that combine intentional movement with deep rest, such as flowing sequences followed by Yoga Nidra and sound, support both activation and recovery. Restorative-style sound sessions invite stillness without spectacle, offering the nervous system space to reset rather than perform.
A Reality Check
Not every sound-based tool is the same, and not every claim circulating online is supported by research. Reviews of modalities such as singing bowls and binaural beats suggest potential benefits, but the science is still developing, and results are not always consistent.
What remains consistent is lived experience. People don’t return to sound-supported practices because they’re trendy. They return because the experience helps the mind quiet long enough for the body to recalibrate—offering a form of rest that feels accessible, embodied and real.
For those interested in experiencing sound-supported yoga and deep rest in a dedicated studio setting, Balanced Planet Yoga has been offering these practices for over a decade. Learn more about their schedule and offerings at www.BalancedPlanetYoga.com
Do not be confused between sound and noise. Sound will settle you. Noise will not.
—
Dr. Toni Sorenson
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
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.
—Andre Gide
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.
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.
Want a Best Friend?
The Power of Empowerment
An Aikido Lesson for Everyone
by Kathy Crane, Sensei
What does it mean to be empowered? To answer that question definitively, I did what many of you might do—I Googled it. What came back was: “the process of becoming stronger and more confident, especially in controlling one’s life and claiming one’s rights.” I believe the key word here is process. So, naturally, I Googled that too and found: “…a series of actions or steps taken in order to achieve a particular end.” This tells us that empowerment is not a moment—it is something cultivated through intention, action and commitment over time.
As a long-time Aikido practitioner, I discovered increased personal strength and confidence, along with the self-awareness needed to make more conscious choices about the direction of
my life. These shifts came not from force, but from the steady process of training in this unique and traditional Japanese martial art.
Along the way, I began noticing how others responded to my progress. Often, the changes were subtle—on the street, in everyday interactions—but meaningful. I felt a heightened sense of personal safety. I was more alert and present, more willing to take steps to avoid danger without becoming aggressive or reactive.
In relationships, I noticed something else. People often expressed trust, and sometimes admiration, sharing that they didn’t believe they had the self-discipline or willpower to commit to a process like fitness or public speaking. Based on my training, I can say this: I was not afraid to fail. Learning Aikido, much like life itself, requires us to fall, recover and rise stronger. When others expressed doubt in themselves, I always responded the same way: You have that strength, too.
I don’t try to persuade anyone to walk the path I’ve chosen, though I did choose to teach with passion. When you encounter someone deeply committed to their path, you’ve found a guide—something like a GPS for what you’re seeking. But you still have to stay on the path yourself. While Google defines process as steps taken to reach an end, I see it as steps taken to remain on a path that has no end.
That is the spirit of “do” in Aikido. It is empowerment in motion, carried into every area of life. Begin where you are. Stay the course. The view continues to expand far beyond where you started.
The author, Kathy Crane Sensei, founder of Aikido Agatsu Dojo, holds Nanadan (7th Degree Black Belt), conferred in Japan by Aikido Doshu Moriteru Ueshiba, Hombu Dojo, Tokyo; Mokuroku-certified in Aiki-Ken and Aiki-Jo. To find out more about classes, visit www.AikidoAgatsuDojos.com.
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.
MarcoMontaltifrom
Calendar of Events
Thursday, February 5
Deep Relaxation and Healing Class – 8pm. Immerse yourself in deep relaxation and healing in this all-levels class designed to nurture your body and mind with Dr. Carly Egrie. Moving at a gentle pace, students will rest in comfortable restorative postures held for extended periods. Balanced Planet Yoga, 795 E. Rte. 70, Suite F, Marlton. https://BalancedPlanetYoga.com.
Saturday, February 7
Free In-Store Samples – – 9am-5pm. Explore health and wellness solutions including supplements, apothecary style herbs and hemp. Enjoy product samples plus a oneday-only BOGO discount on a featured item. Cost: free. Natural Life Wellness Store, 480 E. Evesham Rd., Unit 103, Cherry Hill. Facebook & Instagram @NaturalLifeCherryHill for more information.
Wildlife Baby Shower – 1-3pm. Help us by delivering essential items in preparation for the upcoming arrival of THOUSANDS of sick, injured, and/or orphaned wild ones. Woodford Cedar Run Wildlife Refuge and The Farmstead at Medford, 358 Stokes Rd., Medford. www.CedarRun.org.
Saturdays, February 7 and February 21
Small-group Yoga Practice – 1:30pm. There are times when life feels overwhelming, but there is hope. This small group yoga practice is a powerful tool for healing your nervous system. Balanced Planet Yoga, 795 E. Rte. 70, Suite F, Marlton https://BalancedPlanetYoga.com.
Thursday, February 12
Free Wellness 101 Workshop – 7-8pm. Learn how natural solutions can support your health. Hosted by Doctor of Clinical Nutrition, Dr. Abigail Arculeo with Q&A. Cost: free. Attendees receive 10% off. Natural Life Wellness Store, 480 E. Evesham Rd., Unit 103, Cherry Hill. Facebook: @NaturalLifeCherryHill for more information and registration.
Friday, February 13
Bhakti Bliss – 6pm. Join Yvette Om, a celebrated singer-songwriter, author, intuitive and chant/vocal coach, as she brings Bhakti Bliss to our studio space for some high-vibe devotional play. Live in Joy Yoga, 118 W. Merchant St., Audubon. www.LiveInJoyYoga.com.
Sips & Psychics – 6-9pm. Will you be our Galentine? Enjoy some fine wine while you get a Psychic Reading from one of our talented Psychics, get a Chair Massage by our licensed massage therapist or shop our Vendors! Cost: $75. Autumn Lake Winery, 870 W. Malaga Rd., Williamstown. www.AutumnLakeWinery.com.
Sunday, February 15
Sound Healing Journey with Gentle Yoga and Breathwork – 11am. Experience deep relaxation, balance, and energetic harmony with a blend of soft “all levels” yoga, intentional breath work, and the soothing vibrations of a crystal bowl sound bath.Cost: $44. Vacanti Jiu Jitsu/Yoga, 1351 Rt. 38, Ste. B1, Hainesport. https://BalanceIsFreedom. as.me/Sound-Gentle-Yoga.
Sound Healing Guided Meditation and Journaling – Join Angela Fields and immerse yourself in the soothing vibrations of crystal singing bowls, gong, drum, rainstick, chimes, and more—each instrument helping to calm the nervous system, balance energy, and release stress. Cost: $40. Live in Joy Yoga, 118 W. Merchant St., Audubon. www.LiveInJoyYoga.com.
Tuesday, February 17
Release & Renew New Moon Sound Immersion & Guided Meditation – 7-8:30pm. Join Briana and Michael Schuster in this immersive experience blending soothing sound frequencies, intuitive guidance, and energetic recalibration to help to clear what no longer serves you and call in what your soul is ready to receive. Cost: $35. The Center for Living, 45 S. Main St., Medford. 609-975-8379 or Info@TheCenterForLiving.net.
Saturday, February 21
Deep Rest, Deep Reset: A Quantum
Sound Healing Immersion – Sink into an intimate evening of deep rest, nervous system repair, and energetic renewal. This experience blends sound healing, quantum energy work, and gentle Nidra to guide your body into profound restoration. Cost: $33. Live in Joy Yoga, 118 W. Merchant St., Audubon. www.LiveInJoyYoga.com.
Sunday, February 22
Free Lecture: The Evolution of Energy Healing – 2pm. Marconics Initiate Teacher Sue Disakias reveal why those reaching up to lift themselves out of the rising chaos are finding they are not able to sustain a lasting dimensional shift due to limitations and distortions. Cost: free. Transcendent Healing LLC, 23659 Columbus Road, Suite 2D, Columbus. https://Transcendent-Healing.net/events.
Melt & Flow – 4pm. Melt into your yoga silks as the soothing sounds of gongs, bowls and chimes wash over you. Cost: $35. Joelle Gordon Coaching, 156 W Browning Rd, Bellmawr. www.JoelleGordonCoaching.com
Yoga Flow – 5pm. Bring the heat to your Sunday with a Baptiste-inspired power yoga flow led by our beloved Cat. This sweaty, strength-building class blends dynamic Vinyasa, intentional holds and core work to fire up your whole body while sharpening focus and breath. Balanced Planet Yoga, 795 E. Rt. 70, Suite F, Marlton https://BalancedPlanetYoga.com.
Monday, February 23
Journaling for Renewal – 6-7:30pm. Join Cory as she walks you through guided prompts and storytelling. Begin to process past experiences and build resilience as you reignite inspiration and creativity through journaling. Cost: $30. The Center for Living, 45 S. Main St., Medford. 609-975-8379 or Info@TheCenterForLiving.net.
Tuesday, February 24
Meditative Drumming Circle with Tom Campbell of Sacred Tree Drumming –7-9pm. Join us for an evening of rhythmic, meditative and powerful group drumming. The evening will include lots of drumming, plus storytelling, ritual, song, and movement. Cost: $25. The Enlightened Elephant Wellness Loft, 3 Deltona Lane, Marlton. https://EnlightenedElephantLoft.com
Saturday, February 28
Free Heart Health Workshop – 2-3pm. Learn to support your heart health naturally with Doctor of Clinical Nutrition, Dr. Abigail Arculeo. Attendance includes Q&A and 10% off your purchase. Cost: free. Natural Life Wellness Store, 480 E. Evesham Rd., Unit 103, Cherry Hill. Facebook: @NaturalLifeCherryHill for more information and registration.
Saturday, February 28
and Sunday, March 1
InnerPhuel – Change Your Mind … Create New Results – Dr Joe Dispenza – 9am3:30pm. Join Dawn and Andrea as they present this interactive event that guides participants through personalized process using neuroscience-backed models and practical tools to help break limiting patterns of thinking, shift old habits, and create lasting change. The Center for Living, 45 S. Main St., Medford. 609-975-8379 or Info@TheCenterForLiving.net
Saturday, March 21
SAVE-THE-DATE
Free Educational Workshop 10am
In preparation for the warmer months and increased activities, learn how to successfully prevent bone-on-bone arthritis wear and tear and prevention of knee pain. Cost: Free.
South Jersey Physical Therapy 270 North Elmwood Rd,. Ste. H100 Marlton
To sign up, call or text 609-845-3585
October 11-20
Vaishno Devi/Shakti Peetham India Pilgrimage – Join a small group pilgrimage from Delhi to Kantra, India and receive darshan at many sacred temples along the way, including and culminating in the Vaishno Devi Temple in Katra. Cost: $3,900. For information and further details, visit KulaKamalaFoundation.org or speak to Casey at 484-509-5073 ext 1. To sign up: Call or Text 609-845-3585.
Ongoing Events
Wednesday
Blanket Angels with Kristy McAdamsSecond Wednesday – 10:45-11:45am. Come help spread warmth and comfort by making cozy, no-sew, fleece-tie blankets for those undergoing chemotherapy in the South Jersey area. Just bring your loving energy and helping hands. All materials are provided. This is a FREE event. The Center for Living, 45 South Main St. Medford, 609-975-8379. Info@TheCenterForLiving.net.
Thursday
YBarre with Jenna – 5:30pm. If your goals for 2026 include feeling stronger, more toned, more stable, and more energized—this is your class. And it supports your yoga practice by strengthening what yoga asks for most: control, steadiness and presence. Cost: $25. Balanced Planet Yoga, 795 E. Rt. 70, Suite F, Marlton. https://BalancedPlanetYoga.com.
To keep a warm heart in winter is the real victory.
—Marty Rubin
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. Pre-registration and Walk-ins are welcome. The Center for Living, 45 South Main St. Medford, 609-975-8379. Info@TheCenterForLiving.net.
Death Café with Becky Colby – Fourth Saturday – 2-3:30 pm. Join this community for group-directed discussions about death with no agenda, objectives or themes. By openly discussing death, we become more comfortable and remember to celebrate life. Cost: FREE. The Center for Living, 45 S. Main St. Medford. 609-975-8379 or Info@TheCenterForLiving.net.
Classifieds
For Rent
STUDIO AVAILABLE FOR RENT – The Center for Living, LLC, located in an 1890s Victorian Mansion on historic Main Street in Medford, has newly renovated studio/office units available for single FT or shared PT rental. Off-street parking, renovated common space, individual en-suite bathrooms, Heat/AC/Hot Water, and more included. Contact: Cory Tapper/Owner at 609-975-8379 or email Cory@TheCenterForLiving.net.
SATURDAY, FEBRUARY 14
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@NASouthJersey to request our media kit.
Offering simple, effective solutions for optimal health for the whole family. Includes: Functional Medicine testing, Othromolecular energy medicine, Neuro-Emotional Technique, Psycho neurobiology, autonomic response testing, Theta Healing.
Ancestral Energy and Pranic Healing
DANA REYNOLDS-MARNICHE, Ph.D.
Shaman-based Qi Channeler, Clairvoyant and Teacher
Mount Meru Holistic Earth Power Healing 856-993-1786
MtMeruHolistic.com/healing-testimonials
Highly trained with 35 yrs experience in mind-body healing, I utilize Korean Chunsu, a 5,000-yr-old therapeutic practice, involving the channeling of balanced Heaven-Earth cosmic qi energy to release negative ancestral patterns from the body and mind. Rapidly restores well-being, addresses anxiety, depression, treats hormonal, immune system and chakra imbalances, alleviates physical pain, rejuvenates body cells and clears toxins. Over time, a prevalence of harmony in one’s home and work environment and the ability to manifest abundance and protection become our natural state of being.
Awareness Coaching
MARYANN PINO MILLER, M.ED.
Certified Heal Your Life® Teacher
Emotion Code Practitioner
520 Stokes Road, Suite C-4 Medford, NJ
856-912-2087
MP.Miller1945@gmail.com
www.MaryannPinoMiller.com
Become aware of your true nature, meet your inner child waiting for your love, become aware of the and unload the baggage weighing you down, become aware of the depth of love that exists within you and gain the understanding of the importance of your relationship with yourself and how that can be fostered.
Ayurveda Wellness Coaching
SUSAN DESIDERIO, BA, LMT
Ayurvedic Wellness Coach Pitman, NJ
856-535-7478
BlueHavenMassage@gmail.com
BlueHavenMassage.MassageTherapy.com
With over 20+ years’ experience in the Wellness industry, Susan specializes in holistic lifestyle management. She offers Ayurveda coaching, mindful movement classes, massage/reiki sessions.
Chiropractor
HARMONIOUS HEALINGS
HOLISTIC HEALTHCARE
30 Jackson Rd, D207 Medford, NJ 08055
856-359-6005
www.DrKevinG.com
Optimize your human potential holistically: functional neurology & kinesiology, stress release & neuro-emotional technique, structure & posture improvement with advanced biostructural correction, biophysics body optimizer.
Coaching
STEPHANE PONCELET
570-449-2219
calwl2022@gmail.com
www.Create-A-LifeWorthLiving.com/ Clients learn to observe and respond to deep-seated emotions of conflict, emptiness, and loneliness that often arise from family dysfunction. Guided in mourning the unchangeable aspects of their past, helped to own their truths and grieve their losses, clients are encouraged to show themselves the love, patience, and respect they truly deserve. A transformative process which creates a life that is truly worth living.
Complementary/ Functional and Regenerative Medicine
ALLAN MAGAZINER, DO
Magaziner Center for Wellness
1907 Greentree Road Cherry Hill, New Jersey 08003 856-424-8222 magazinercenter@drmagaziner.com www.DrMagaziner.com
With nearly 40 years of excellence in patient care, the Magaziner Center for Wellness is the area’s premier center for integrative and function medicine. We solve complex medical problems naturally.
Functional Medicine
CHARLOTTE NUSSBAUM, MD
Medford Functional Medicine 103 Old Marlton Pike, Suite 203 Medford, NJ 08055
609-969-4844 www.MedfordFunctionalMedicine.com
Board-certified pediatrician and internist Charlotte Nussbaum is a founder of Medford Functional Medicine where we partner with people of all ages to reclaim their health.
TriUnity Nutrition & Wellness, led by Nicole Kizitaff, RDN, uses functional nutrition, muscle testing, and holistic remedies to address root causes and optimize your health.
Holistic Coaching
APRIL WILLARD
The Zen Den on Main
5 South Main Street Medford, NJ 08055
609-975-8379
www.TheCenterLifeInBalance.com
Ordained Minister (all denominations), Art Therapy (all ages), Sound Healing, Reiki II, Guided Meditation and Letting Go Ceremonies. Supporting holistic and emotional coaching. Contact: YogiCaresNJ@gmail.com or 215-205-2786 for bookings and inquiries.
Hypnotherapy
DR. JAIME FELDMAN, DCH
Chairman, Medical & Dental Division, International Hypnosis Federation 214 W Main St, Ste L4 Moorestown, NJ 08057
Dr. Jaime Feldman, one of the pioneers in an advanced technique called “Advanced Parts Therapy,” has been able to unlock the subconscious and remove unwanted behaviors: stop smoking (guaranteed), weight loss, stress, depression, pain and anger management, and more. Outstanding success in curing phobias and deep-seated trauma, and treating the immune system to put cancer into complete remission.
Integrative/Holistic Medicine
DR. STEVEN HORVITZ
Institute for Medical Wellness
110 Marter Ave, Ste 408, Moorestown, NJ
856-231-0590
www.DrHorvitz.com
Board-Certified Family Medicine blending traditional family care with a holistic focus and preventive, nutritional and integrative approach. We look for causes and triggers for disease before reaching for the prescription pad. Same and next day appointments are available.
Integrative Medicine/ Holistic Pain Management
POLINA KARMAZIN, MD
Board certified in Integrative Medicine & Acupuncture
Our practice treats each person individually by addressing the root cause of the problem. Dr Karmazin employs holistic therapies, such as acupuncture, biopuncture, homeopathy and nutritional counselling for a variety of ailments. We also specialize in holistic pain management and do not use narcotics, NSAIDs or steroid injections.
Intuitive Coach
THE CENTER FOR LIVING, LLC
45 S. Main Street
Medford, NJ 08055
608-975-8379
www.TheCenterForLiving.net
Certified hypnotist, energy healer, and ICF transformational coach, Cory offers gentle, intuitive, evidence-based support. As owner of The Center for Living, she helps individuals cultivate healing, clarity, and authentic growth on their personal journey. Cory Tapper, Owner/Intuitive Coach.
Intuitive Healing
SUSAN COSTANTINO DRUMMOND
Reiki Master & Intuitive Medium Offices in Medford & Manahawkin
609-923-3154
Susan@NJBalance.com
www.NJBalance.com
Susan is an Intuitive Medium and Reiki Master. She specializes in intuitively enhancing the mind, soul and physical body with healing energy for your highest well-being. Susan can connect you to your loved ones in spirit for healing and peace.
Prime IV Hydration & Wellness is the nation’s leader in vitamin-infusion therapy. They offer a spa-like environment and utilize only the latest in cutting-edge intravenous (IV) therapies.
Life Coaching
THERESA HIGGINS, HC, NS
Certified Health Coach, Nutrition Specialist, and Personal Trainer
Living Healthier By Design empowers individuals to achieve lasting health through personalized nutrition coaching, fitness training, and lifestyle guidance. Combining science-based strategies with supportive accountability, I help clients lose weight, gain strength, and manage chronic conditions for sustainable results. For more information, visit www.LivingHealthierByDesign.com or stop by at Riverton Health and Fitness Center, 600 Main St., Suite 9, Riverton, NJ 08077. Call or text 609-558-8614.
You know you’re in love when you can’t fall asleep because reality is finally better than your dreams.
—Dr. Seuss
Medical Skincare and Cosmetics
DR. ANAMARIA NEWPORT, DMS, DMD, MHS, PAC
17 White Horse Pike, Ste 10B Haddon Heights, NJ 08035
856-323-8885
Dr. Newport is a discerning artist, highly experienced master cosmetic injector and renowned dermatology speaker with 10+ years of extensive medical training. Her continuous dedication for skincare, surgery, dentistry, and cosmetic procedures are enhanced by combining the use of the latest technology and her unique homeopathic style. As an artist, she is genuinely passionate about bringing out the unique beauty in each one of her patients. Look no further for your organic skincare specialist, offering the purest treatments achievable with our personalized natural products.
Offering a personalized, educational approach to mattress selection, we focus on your comfort and health needs to ensure a perfect sleep system—because quality rest is essential for overall well-being and daily vitality.
Join the region’s leading numerologist as you discover your life’s purpose. Encoded in your name and birth date are your lessons, talents and desires. Traci will help you realize your full potential.
Reiki
DR. JOCELYN FLAY, DAC
Nutritional Wellness Center
1 Cinnaminson Ave, Ste 206 Palmyra, NJ 08065
856-499-2160
www.NutritionalWellnessNJ.com
Open to the flow of reiki that is before you and experience the divine life force energy that is innate to all of us. You can heal, grow, process trauma, change your beliefs, create new experiences, and shift into a life that you love, and reiki can guide you. Individual reiki sessions and reiki courses are provided at the Nutritional Wellness Center.
Spiritual Wellness
BETH O’BRIEN
Spiritual Healing Through Guidance
The Center Life in Balance, 45 N Main St, Medford
On Angels Wings, 110 Creek Rd, Mt Laurel BethOB67@yahoo.com
Beth, a psychic/medium, can give you spiritual and intuitive guidance from your loved ones. Beth is also a Reiki Master and an ordained minister to officiate your wedding. She also is a paranormal investigator and does private and public homes. She also does house blessings and cleansing.
Transformative and Harmonizing Massage Therapy and Hands-On Reiki
TRUSTED HEALING HANDS AT THE CENTER FOR LIVING
The Center for Living
45. S. Main St., #5, Medford 609-752-7675
www.TrustedHealingHands.com
Twenty years of experience mixing Eastern modalities with Western massage therapy to assist with pain, injuries, stress and wellbeing. Also offering Skin Therapy Facials and Bodyology Yoga. See website for more information.
Vitamins and Supplements
NATURAL LIFE – WELLNESS BEGINS HERE
480 E. Evesham Road, Unit 103, Cherry Hill, NJ 08003
856-560-0119
www.ShopNaturalLife.com
Natural Life offers personalized, natural wellness solutions for sleep, pain, stress, energy, focus, and pet health, combining holistic products with expert guidance. Co-owned by the Arculeo sisters, Olivia Arculeo and Dr. Abbi Arculeo, Doctor of Clinical Nutrition, bringing evidence-based insight to whole-person wellness.
Wellness Centers
RESTORATIVE WELLNESS
103 Old Marlton Pike, suite 203 Medford, NJ 08055
201-400-7292
www.RestorativeWellness.net
Yoga
A safe space is provided for exploration and development of creative strategies for healing. Clinical expertise meets holistic healing, to establish new coping and creative self-care methods.
RISE AND THRIVE WELLNESS YOGA Terry Veit-Harmening
714 E Main St, Moorestown 609-923-5782
www.RiseAndThriveWellnessYoga.com
Terry Veit-Harmening is a certified Yoga Therapist, a certified Ayurvedic Lifestyle Educator and a brain longevity specialist with the Alzheimer’s Research Association. Yoga Therapy is a holistic approach to health care using postures, movement, stretches, lifestyle choices, relaxation and breathing practices to address your specific issues.
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.
