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Inner Balance INTRODUCTION TO SOMATIC THERAPIES Reconnecting Mind and Body in an Overstimulated World
THE QUIET WEIGHT WE CARRY Recognizing Emotional Overload Before You Burnout
NUTRITIOUS NACHOS Yummy Ideas Everyone Will Love
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SEPTEMBER 2026
HEALTHY LIVING HEALTHY PLANET
Publisher’s Letter
Friends, SOUTH JERSEY EDITION Owner/Publisher Shae Marcus Associate Publisher Monica DelliSanti Account Executive Therese Howard Bookkeeper Karen Pabellano Editors Sara Gurgen Randy Kambic Nancy Smith Seigle Design & Production Suzzanne M. Siegel Marketing & Media Coordinator Len Camante
September has a certain energy to it. It’s not quite a new year, but definitely is a reset. The air begins to shift, routines return, and there’s a sense that it may be time to get a little more intentional about how we are living—not just how much we are getting done. That is why this month’s theme, Inner Balance, feels especially timely. So much of wellness is focused on what we do: how we eat, how we move, how we sleep, what we take, what we avoid. All of that matters. But this issue also asks us to pay attention to what is happening underneath all of that.
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How are we really feeling? What are we carrying?
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What helps us feel grounded, connected and more like ourselves?
NATIONAL TEAM
CEO Kimberly B. Whittle COO Michael Bevilacqua CMO Vee Banionis Sr. VP Operations Brian Stenzler, DC National Editor Sandra Yeyati Editor Brooke Goode Copy Editor Melanie Rankin Print Production Specialist Kevin Rankin Design Director Agnes Mazeikaite Production Flip180 Executive Admin Julius Frago
CONTACT US Natural Awakenings Publishing Corporation 350 Main Street, Suite 9B Bedminster, NJ 07921 Ph: 239-206-2000 NaturalAwakenings@KnoWEwell.com Cover image by Deposit Photos © 2026 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.
Our feature article on somatic therapies looks at the connection between emotional experiences and what we carry physically. Our sound therapy piece explores the ways rhythm, vibration and stillness can help create space for relaxation and self-awareness. And our conversation on mindful interdependence is a beautiful reminder that well-being is not something we create entirely on our own. Connection matters. Community matters. The people around us matter. We also bring that idea into everyday life. Functional yoga reminds us that movement does not need to be complicated or impressive to be valuable. Our Healthy Kids article looks at movement and self-regulation as children return to more structured school days. Even our pets join the conversation, with a fascinating look at the relationship between gut health and anxious behaviors. And “Sowing Seeds of Promise” gives us another perspective on the season itself: September as a time of transition, growth and possibility. And because no issue about wellness should take itself too seriously, there are nachos, too. I fully support this kind of editorial planning. What I love most about this issue is that it does not ask us to become perfectly calm, perfectly organized or perfectly anything. It asks us to notice. What feels heavy. What feels nourishing. What we may need more of. What we may be ready to let go of. As we move into fall, maybe the goal is not to reinvent ourselves or overhaul our lives. Maybe it is simply to come back to ourselves a little more often. And that feels like a pretty good place to begin.
Natural Awakenings is printed on partially recycled and fully recyclable newsprint with black soy ink.
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Contents Departments 7 News Briefs 11 Health Briefs 14 Global Briefs 16 Feature Story 20 Conscious Eating 24 Fit Body 26 Healing Ways 28 Mindful Journeys 30 Wise Words 33 Inspiration 34 Healthy Kids 36 Natural Pet 40 Calendar 41 Classifieds 41 Resource Guide
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16 Introduction to Somatic Therapies 20 Nutritious Nachos 24 Functional Yoga for Everyday Mobility 26 Healing Harmonies 28 Cultivating Space for Renewal 30 Mindful Interdependence 32 The Quiet Weight We Carry 33 Sowing Seeds of Promise 34 The Power of Movement 36 Promoting Calm in Dogs and Cats
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News Briefs
Holistic Health & Healing Expo Returns to Cherry Hill October 3 The Holistic Health & Healing Expo returns to South Jersey on Saturday, October 3, for a full day of education, connection and discovery at the DoubleTree by Hilton, in Cherry Hill. Held from 11 a.m. to 5 p.m., the free event will bring together a wide variety of practitioners, businesses and resources focused on healthier, more conscious living. Attendees can explore integrative and functional health services, energy work, natural and organic products, organic skincare, healthy foods and sustainable living options.
SATURDAY, OCTOBER 3 CHERRY HILL, NJ
The expo also offers plenty for those drawn to the metaphysical side of wellness, including crystals, gemstones, handcrafted spiritual goods, card readers, intuitive practitioners and other unique services and products.
Philadelphia, the Holistic Health & Healing Expo is designed to be welcoming whether someone is already part of the holistic wellness community or simply curious about what is available locally.
Educational workshops and seminars will take place throughout the day, giving visitors the opportunity to learn directly from local experts, ask questions and discover approaches they may not have explored before.
Free admission. Location: 2349 Marlton Pike W., Cherry Hill, NJ. For more information including on being an exhibitor, visit www.NJ.HHHExpo.com.
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Passionate about Your Total Wellness
Prevention is the hallmark of good healthcare. As your proactive partner in health, I am devoted to helping you and your family stay healthy. At The Institute for Medical Wellness, we integrate traditional family care with holistic and complementary medicine to treat the whole person for a healthy heart, mind and body. Our balanced, caring approach empowers you to tap into your body’s natural ability to heal by addressing the root cause of illness – not just medicating symptoms.
Service and Testing: We offer: Advanced Wellness Testing Direct Primary Care Compassionate, supportive, nonLow Dose Naltrexone (LDN) for rushed Office Visits autoimmune disease and the prevention Nutrition and Supplement of recurring cancers Counseling Please visit our website to sign Paleo Diet and Lifestyle Counseling up for our free newsletter Functional genetic testing and evaluation
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September 2026
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News Briefs
Functional Medicine Practice Now Open at South Jersey Physical Therapy
Sound Healing Training Blends Science, Practice and Therapeutic Technique
Medford Functional Medicine founder Dr. Charlotte Nussbaum has opened a functional medicine practice inside South Jersey Physical Therapy and Functional Wellness (SJPT), in Marlton, expanding access to functional medicine services at the clinic. “We’ve always championed a holistic, rootDr. Charlotte Nussbaum cause philosophy, and functional medicine is a natural complement to that approach,” says Dr. Ken Cheng, SJPT owner. “We’re so glad to welcome Dr. Nussbaum into the space, and we know our community is going to love the added depth of care right under one roof.” Location: 270 N. Elmwood Rd., Ste. H-100. For more information or to schedule an appointment, call 609-845-3585 or visit www.SouthJerseyPT.com.
Marlton Elks Hosts Pet Adoption Awareness Day
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The Marlton Elks Lodge #2514 will bring local animal lovers, rescue organizations and adoptable pets together for its Pet Adoption Awareness Day from 10 a.m. to 2 p.m., September 27, at the Marlton Elks Lodge in Marlton. The community event will feature adoptable animals from Friends of BCAS, Pinelands Unleashed Rescue Co. and additional local rescues and animal welfare organizations. Guests will have the opportunity to meet animals looking for homes while learning more about adoption, fostering and other ways to support local rescue efforts.
The family-friendly event will also include free nail trims from Woofies Mobile Pet Spa, K-9 officer training demonstrations presented by the Evesham Township Police Department, food and beverages for purchase, and T-shirts and petthemed items for sale. Friendly, well-behaved leashed pets are welcome to attend with their families. Location: Marlton Elks Lodge, 426 Evesboro-Medford Rd., Marlton. Admission is open to the community. 8
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South Jersey sound practitioner Joelle Gordon and board-certified music therapist Sara Joy are launching Sound Healing Foundations, a three-Sunday training in Merchantville designed to give participants a deeper understanding of how therapeutic sound can be used safely, intentionally and effectively. Held October 11 and 25, and November 8, at Ryan’s Retail, the training combines science-based education with hands-on practice. Participants will explore frequency, resonance, entrainment and the role of the vagus nerve while learning to work with crystal singing bowls, Himalayan bowls, gongs, drums and chimes. Beyond learning the instruments themselves, the program will address how to thoughtfully structure and lead a group sound bath, recognize contraindications, follow appropriate safety practices and approach sound work with professional and ethical awareness. Guidance on incorporating sound healing into an existing wellness practice will also be included. The training is open to both wellness practitioners and those new to sound healing, with no previous experience required. Because each session builds upon the prior class, attendance at all three dates is required. The program concludes with a completion ceremony before invited guests. Tuition is $600, with payment plans available. For more information or to register call 856-816-2274 or visit JoelleGordonCoaching.com/ registration.
Be moderate in order to taste the joys of life in abundance. —Epicurus
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Sedona Retreat Blends Vortex Hikes, Breathwork and Inner Transformation Five sacred vortex hikes, breathwork, ceremony and energy practices will come together this November during Vessel of the Vortex: A Sedona Alchemy Retreat, a four-night experience set among the red rocks of Sedona, Arizona. Taking place November 6 through 10, the coed retreat will be facilitated by Lindsay Mackay of Pegasus Holistic and Missy Bailey. The experience is designed for participants seeking personal transformation, greater self-trust and a deeper connection to the qualities they want to bring into their lives. Throughout the retreat, guests will explore breathwork, Earth-based practices, shadow alchemy, energy work, ritual and guided reflection. The program also includes an abundance ritual and five sacred vortex hikes, offering participants opportunities to consider what they are ready to release while cultivating qualities such as courage, confidence and intentional living. The retreat centers on the idea of moving beyond simply setting an intention and instead learning to embody it in daily life. As the facilitators ask, “What changes when self-trust becomes something you live?” Each day will also include nourishing meals, spiritual practices, time for connection and space to explore Sedona’s natural surroundings. For more information or to register, visit VesselOfTheVortex.my.canva.site/sedona-retreat-2026.
Restore Inner Balance at Women’s Wellness Retreat Women seeking a sanctuary to reset their minds and bodies are invited to an intimate luxury wellness retreat from December 3 through 6 in Naples, Florida, designed to cultivate deep, lasting inner balance. Hosted by Inner Peace Specialist Meryl Hayton, this multi-day immersion offers a restorative space to recalibrate the nervous system and clear emotional patterns. Having navigated her own journey through anxiety, self-doubt and overthinking, Meryl developed The Clearing Method. This somatic, integrative approach has helped her and her clients shift out of chronic stress into grounded harmony. Rather than forcing mental calm, the retreat focuses on real, tangible results, Meryl Hayton helping women experience immediate relief, deeper emotional regulation and sustainable vitality long after the retreat ends. Set in a serene environment, the immersion features transformational breathwork, releasing and empowering workshops, a sacred cacao and fire ceremony, a sound healing journey and somatic alignment. Participants will also enjoy luxury accommodations and curated nourishment designed to support physical and energetic alignment. Space is intentionally limited to preserve a deeply supportive, intimate atmosphere. For more information, call 973-879-9333 or email MerylHayton@gmail.com.
Ah, September! You are the doorway to the season that awakens my soul.
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—Peggy Toney Horton
September 2026
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News Briefs
Sip, Sample and Save This September
Inner Coherence Reset at Alchemy Joy
September brings three free opportunities to explore natural health in a relaxed, welcoming setting at Natural Life Wellness Store, in Cherry Hill. Guests can learn about products, find new favorites and enjoy refreshing samples throughout the month.
Alchemy Joy will launch Inner Coherence Reset Level 1, a seven-week wellness program designed to support greater self-awareness, emotional balance, grounding and resilience, beginning September 9 in Medford.
The fun begins with Wellness Mocktails from 3 to 8 p.m. on September 4. Guests can stop by anytime to enjoy a tasting experience featuring creatively crafted mocktails made with Natural Life products. It’s an easy way to discover new products while enjoying a refreshing start to the weekend. The following day, September 5, Natural Life will host a Samples & Sales event from 9 a.m. to 5 p.m. Visitors can explore supplements, apothecary-style herbs, and other products while sampling offerings and enjoying special one-day discounts. The event is a great opportunity for both longtime customers and anyone curious about getting started with natural wellness. A second Samples & Sales event takes place from 9 a.m. to 5 p.m. on September 19, giving guests another chance to discover products, ask questions, sample favorites and take advantage of special savings. Location: 480 E. Evesham Rd., Unit 103. For more information, call 856-560-0119 or follow Natural Life on Facebook and Instagram @NaturalLifeCherryHill.
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Created by Alchemy Joy founder LaRonda Koffi, RYT-500, the program introduces participants to the five practices of the Inner Coherence Method: Observe, Regulate, Attune, Focus and Align. Weekly sessions combine embodied awareness, breathwork, meditation, reflection and nervous system-supportive practices intended to help participants develop practical tools for navigating stress and creating greater alignment in daily life.
LaRonda Koffi
Classes meet Wednesdays from 6:30 to 7:30 p.m. through October 21 at the Annex Building of the Dr. James Still Historic Office Site. Registration includes seven guided sessions, participant materials and practices for continued reflection and integration between classes. Tuition is $333 when paid in full or two payments of $177 ($354 total). Location: Annex Building, Dr. James Still Historic Office Ste. 211, Church Rd., Medford. For more information and registration, visit AlchemyJoy.com/icmethod.
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Health Briefs
Wellness Fest NJ Returns With a Day of Renewal and Connection
Brief, Frequent Movement Breaks Support Better Health
Regular exercise is important, but a morning workout may not completely counteract the effects of sitting uninterrupted for the rest of the day. Research suggests that brief, frequent movement breaks can help the body manage blood sugar, insulin and circulation— without requiring another full workout.
Thyme Travelers Conservatory will host the third annual Wellness Fest NJ, themed Waters of Renewal, 10 a.m. to 8 p.m., September 12, inviting the community to gather for a day inspired by change, new beginnings and the restorative rhythms of nature. The outdoor festival will feature yoga, breathwork, movement, live music, art, sound healing and nature-based workshops, along with food trucks, vendors and opportunities to connect with local wellness practitioners. Guests can also visit the Healers Village, where offerings will include massage, reiki, intuitive readings, aura photography and other healing arts. A highlight of this year’s gathering will be the annual Mabon Dance, incorporated into the festival in celebration of the Autumnal Equinox. The day will transition into an evening of ceremony, ecstatic dance and a sound bath, creating space to honor the changing season and welcome what comes next. Families are encouraged to attend, with free admission for children and special children’s workshops planned. Well-behaved, leashed pets are also welcome. Guests may bring blankets and chairs to relax between activities and enjoy the grounds throughout the day. Location: 200 Creek Rd., Unit C, Mount Laurel, NJ. For more information including on vendor and sponsor opportunities, email WellnessFestNJ.com.
In one study published in Diabetes Care, overweight and obese adults interrupted prolonged sitting every 20 minutes with two minutes of either light- or moderate-intensity walking. Both types of movement reduced the rise in blood glucose and insulin following meals compared with uninterrupted sitting. Other research involving adults with Type 2 diabetes found benefits from periodically performing light walking or simple resistance movements. These “movement snacks” can be surprisingly manageable. Walk while taking a phone call, climb a flight of stairs, refill a water bottle, perform several chair squats or stretch between tasks. Setting a reminder to move for two to five minutes every 30 to 60 minutes may help prevent hours from disappearing into a desk chair. Movement breaks don’t replace recommended exercise, but they offer a practical way to make sedentary days healthier. The goal is not to turn every break into a fitness session. It’s simply to remind the body that it was built to move.
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Health Briefs
Phones, televisions and tablets frequently join us at the table, but eating while distracted may interfere with our awareness of the meal. Research suggests that screens can make it harder to notice hunger, satisfaction and how much food has been consumed. A systematic review found that distracted eating was associated with greater food intake later in the day, although findings regarding how much people eat during the distracted meal were less consistent. Researchers believe distraction may weaken memory of the meal, leaving people less aware that they have recently eaten. A separate study involving young adults found that smartphone use during meals increased caloric intake and appeared to interfere with the cognitive processes that help regulate eating. Screen-free meals may also create space for slower eating and greater awareness of flavor, texture and fullness. For families, putting devices aside offers another potential benefit: uninterrupted conversation and an opportunity to reconnect. Creating a more attentive meal does not require an elaborate ritual. Silence notifications, place phones beyond reach and turn off the television. Take a moment to notice the food before beginning, then pause occasionally to check whether hunger has eased. The occasional movie-night dinner is unlikely to undo healthy habits. The greater concern is allowing distracted eating to become the automatic setting for every meal.
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Black Chokeberry and Bee Pollen for Athletes
Oxidative stress is caused by an imbalance between unstable free radicals and antioxidants, leading to cell and tissue damage, potentially increasing inflammation and the risk of chronic conditions. Intense physical activity generates high levels of free radicals, and antioxidant supplementation is often recommended for athletes. A 2024 study in the journal Sports investigated whether oxidative stress could be managed by a combination of black chokeberry and bee pollen, a natural formulation with a balanced ratio of macro- and micronutrients rich in proteins and polyphenols. The study divided 29 combat fighters into a supplementation group that consumed 40 grams of black chokeberry and bee pollen daily in a ratio of two-to-one for four weeks and a control group that received no supplementation. Although the supplementation group exhibited no significant changes in inflammatory markers, body composition, maximum aerobic capacity, glycemic index, hemoglobin or red blood cell line, they did demonstrate a statistically significant increase in plasma antioxidant capacity. The researchers concluded that the black chokeberry and bee pollen supplement was a good source of antioxidants, proteins and carbohydrates for an athlete’s diet.
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Microplastics Linked to Heart Disease
A 2024 study in The New England Journal of Medicine involving more than 300 participants revealed a significant association between carotid artery plaque containing micro- and nano-plastics (MNPs) and an increased risk of heart attack, stroke or death. A subsequent cross-sectional study published this year in the European Heart Journal further evaluated the relationship between plastic pollution and cardiovascular health. The study involved 61 participants suspected of having coronary artery disease who underwent coronary angiography—a specialized X-ray test that uses contrast dye to visualize blood flow through the arteries. The participants were categorized into three groups based on the angiography results: severe, life-threatening heart attack caused by coronary artery blockage; chronic coronary disease (CCD); and normal coronary arteries (control group).
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Researchers measured the concentration of MNPs in the coronary and surrounding blood of each patient. MNPs were detected more frequently, in higher concentrations and with greater diversity, in the heart attack group (84.2 percent) compared to the CCD (40 percent) and control (31.8 percent) groups. Detection of MNPs was also associated with elevated inflammatory markers. Notably, MNPs were more frequently detected in smokers and those exposed to air pollution. The co-authors of the study noted the significant impact of lifestyle choices and exposure to pollutants on heart health.
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Global Briefs
Mushroom-Based Packaging Offers an Alternative to Plastic Foam
Mushrooms may soon play a larger role in sustainable packaging. Researchers and manufacturers are developing materials made from mycelium, the rootlike network of fungi, as an alternative to petroleum-based foam. Mycelium is grown through agricultural waste such as straw, sawdust or plant husks, naturally binding the fibers into a lightweight material. It can be molded into protective shapes for shipping and packaging, then heated to stop further growth. Studies suggest mycelium packaging may reduce environmental impacts compared with expanded polystyrene, while also giving agricultural waste a second use. Challenges remain, including moisture sensitivity, production speed and cost. Still, the ability to grow biodegradable packaging rather than manufacture it from fossil fuels makes mycelium a promising example of circular design.
Native Seed Banks Preserve Plant Diversity
Native seed banks collect and preserve seeds from wild plants, including rare and threatened species, to support conservation and ecological restoration. Unlike agricultural seed banks, which primarily protect crop varieties, native seed banks focus on plants adapted to specific regions, soils and climates. These seeds may later be used to restore habitats damaged by wildfires, flooding, development or invasive species. Seeds are generally collected from multiple healthy plants to preserve genetic diversity, then cleaned, dried and stored under carefully controlled conditions. Germination testing helps determine whether they remain viable over time. Seed banks cannot replace habitat protection, but they provide an important safeguard. By preserving locally adapted plant material, they help ensure that the right seeds are available when damaged ecosystems need assistance recovering.
A study published in Molecular Biology and Evolution revealed that koala faced a near-extinction event approximately 100,000 years ago, long before humans migrated to Australia. Using genomic analysis, researchers counted the number and rate of gene mutations within four parent-offspring trios and applied this mutation rate to 457 koala genomes. This analysis enabled scientists to trace the expansion and contraction of the koala population over thousands of years. They concluded that contemporary koalas in Eastern Australia are all descended from a single population that survived the intense glacial conditions of the late Pleistocene age. The results of the research will help scientists analyze current population changes and improve conservation strategies. Koalas are listed as endangered in Queensland, New South Wales and the Australian Capital Territory.
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Ancient DNA Reveals Koalas’ Path to Survival
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Feature Story
Introduction to Somatic Therapies Reconnecting Mind and Body in an Overstimulated World by Sheldon C. Baker
W
e are often told to “just breathe” when we feel distressed, overreactive, overstimulated, hyper-vigilant, exhausted or digitally overloaded. Stress is a common consequence of modern life, and sometimes, a few deep breaths can provide relief. However, when stress becomes ever-present and deep-seated, we may need a bit more help to release the tension in our muscles and to lower our heightened blood pressure out of fight-flight-or-freeze mode. Somatic healing practices can provide a reset through movement and body awareness. According to Gina Nick, Ph.D., a naturopathic physician with 25 years of experience and an integrative medical practice in Los Angeles, “Somatic therapies are designed to address physical tension and release the stored emotions and stressors housed in the body.” These practices—which can be performed at home or with the help of a professional—forge a healthy, fluent connection between the mind and body by creating heightened self-awareness and boosting recovery and resilience. The result is sustained calmness and an improved ability to achieve serenity, focus and cognitive clarity.
Noticing the Body’s Messages
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“Chronic stress doesn’t just affect your thoughts. It changes your biology,” explains Daniel Amen, M.D., a double board-certified psychiatrist, neuroscientist and author of multiple
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national bestsellers, including Change Your Brain, Change Your Pain: Breaking the Doom Loop to Heal Chronic Physical and Emotional Pain. “When stress hormones stay elevated for too long, they increase muscle tension, fire up inflammation and contribute to chronic pain. They also disrupt sleep, impair digestion and can even reduce blood flow to the brain, making you feel anxious, exhausted or mentally foggy.” Somatic therapy relies on interoception— awareness of body sensations—to identify and release stress and trauma. These sensations originate from the autonomic nervous system, which governs involuntary bodily functions like heart rate and digestion. Examples of negative body sensations include clenching muscles, racing pulse, stomach churning, temperature fluctuations, tightness around the chest and tingling. Steven Bradshaw, a psychologist, somatic experiencing practitioner and founder of Beyond Psychology Center, in Los Angeles, explains that the autonomic nervous system features two sub-systems that regulate safety: the sympathetic nervous system that mobilizes the body for action in dangerous situations and the parasympathetic nervous system to promote calmness and recovery. Chronic stress or trauma can get stuck in the sympathetic nervous system, causing a state of constant alertness. “The body is safety for the mind,” he remarks. “I use a mind-body approach that engages your inner healer to move from states of anxiety, burnout,
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disconnection and pain into states of goodness, flow and a deep sense of belonging in your own body.”
gets to learn a new response rather than only understanding the old one.”
Aimie Apigian, M.D., MS, MPH, founder of Trauma Healing Accelerated and author of The Biology of Trauma: How the Body Holds Fear, Pain, and Overwhelm, and How to Heal It, explains, “Somatic therapies are bodybased approaches that work at the level of sensation. Sometimes that means creating a sensation of safety in the body, and sometimes it means creating the sensation of overcoming a moment of powerlessness from the past, often through movement, by finally doing the self-defense movement you were not able to do when the real event happened. The benefit is that we uncouple a sensation from the meaning of danger it got paired with. That can be an internal sensation, like the twisting of your gut, or an external one, like a particular sight or smell. The sensation stops automatically signaling danger, and the body
“As anyone who has ever danced knows, our feelings can be more readily accessed through movement and getting in touch with our body’s sensations, which is what somatic therapy does,” says Jacob Teitelbaum, M.D., a board-certified internist specializing in chronic fatigue syndrome, fibromyalgia, sleep and pain, as well as the author of several books, including Pain Relief in 4 Simple Steps: Eliminating the Root Causes of Chronic Pain. While conventional talk therapy focuses on using the rational mind to release embedded stress, daily body-awareness activities can help people learn to process their tension while building emotional resilience.
Mind-Body Practices
Amen recommends starting with basic practices, including slow diaphragmatic
breathing, daily body movements, good quality sleep and time spent in nature. One of his favorite calming strategies is the butterfly hug to soothe the brain and body. “Simply place your hands on your opposite shoulders and gently stroke them downward,” he explains. Other self-somatic therapies can calm the body and mind, creating a sense of safety, which quiets racing thoughts and brightens the person’s outlook. “The aim of a daily practice is to create a sensation of internal safety or a felt sense of support in the body,” Apigian counsels. Four-Count Breath: An excellent tension reliever and mental refresh, the four-count breath can be performed anywhere at any time. Inhale fully while counting to four, hold for four, exhale for four and pause for four. Repeat up to five times. Body Scan: This exercise is all about interoception and is done by noticing sensations from head to toe while sitting or lying down comfortably. Full-Body Shake: Standing up and shaking arms, legs and shoulders for 30 seconds not only loosen limbs but also relieves pent-up stress. Rolling the head in a circular motion can also release knotted tension at the base of the neck. Humming: The vibrations from humming (either a tune or single note like an “Om”) physically calms the vagus nerve, which
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Feature Story
bidirectionally carries information via electrical and chemical messages to and from the brain. A 2023 study published in the medical journal Cureus involving 23 participants revealed that humming significantly lowered stress biomarkers compared to physical activity and sleep, with positive impacts on the parasympathetic nervous system to reduce the fight-or-flight response. Mindful Movement: Moving with intention and body awareness can deepen in-the-moment joy and appreciation while also reducing anxiety, releasing tension and improving mood. Start with deep breathing, then turn attention inward for a head-to-toe body check while moving. This can be practiced while washing the dishes or participating in a fitness class. Guided Imagery: A technique that can be performed alone or with a therapist, guided imagery utilizes breathwork and meditation while envisioning an object or scene, using all of the senses. Capitalizing on the mind-body connection, multi-sensory visualization reduces stress and relaxes muscles.
Guided Therapies
Long-term, somatic therapies with the help of expert practitioners can result in creating healthier habitual emotional patterns, which contribute to repairing mood imbalance and creating sustained well-being. Craniosacral therapy is a gentle, hands-on approach that releases physical tension to enhance relaxation. It focuses on the skull, spine and craniosacral system, which includes the cerebrospinal fluid, fascia and soft tissues surrounding the central nervous system. A 2023 study published in Behavioral Sciences (Basel, Switzerland) involving male firefighter cadets found that five weekly sessions of craniosacral therapy significantly reduced cortisol levels, a primary stress hormone. Rolfing somatic movement is a touch-based technique designed 18
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Trauma-sensitive yoga or trauma-informed yoga is designed to cultivate a compassionate awareness of what is happening in the body in the present moment and to develop the ability to take effective action based on that knowledge. It empowers individuals to reconnect with their bodies in a safe, non-judgmental environment and regulate the nervous system. A 2018 qualitative analysis published in International Journal of Stress Management identified key emotional themes that emerged from engaging in trauma-sensitive yoga, including gratitude, compassion, relatedness, acceptance, centeredness and empowerment. Somatic experiencing is a specialized therapy designed to retrain the nervous system by processing trauma in small, manageable sessions. Instead of focusing on the story of the trauma, the therapist guides the client to notice physical sensations, while providing a feeling of safety and well-being. This treatment approach releases vestigial negativity and creates a new, intuitive, more deeply self-aware and empowered way of sustaining emotional well-being. A 2021 literature review published in European Journal of Psychotraumatology reported that somatic experiencing positively impacts symptoms related to post-traumatic stress disorder, notably reducing affective and somatic complaints while improving overall well-being.
Eye-Movement Therapies
Eye movement desensitization and reprocessing (EMDR) centers on moving the eyes in a specific manner while being guided to process traumatic or stressful memories, which are stored differently Giuseppe Lombardo from Getty Images Signature/CanvaPro
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to unblock or release protective posture patterns such as shrugged shoulders, bent postures and clenched jawlines from unresolved stress, anxiety and trauma. According to the Dr. Ida Rolf Institute, Rolfing resets the body’s stress response by releasing restrictions in the fascia—the connective tissue network that surrounds, separates and holds together the body’s muscles, bones, organs, blood vessels and nerve fibers.
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than normal or happy ones. Reprocessing helps to repair mind injury caused by the traumatic event.
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Brainspotting (BSP), a newer neuro-based therapy, uses eye position or “brainspots” to access and release unresolved emotional energy stored in the limbic system and subcortical region of the brain. Compared to EMDR, BSP is more somatic and intuitive. In a 2022 study published in the International Journal of Environmental Research and Public Health, just one 40-minute session of EMDR or BSP was found to have beneficial effects in processing distressing memories.
Finding Relief and Resolution
“Somatic therapies recognize that many emotional and physical symptoms are protective responses rather than a mental disorder, weakness or failure,” says Annie Wright, a licensed psychotherapist and relational trauma specialist. Acknowledging and observing our discomfort paves the way for a healing conversation with ourselves. Sheldon C. Baker is a contributing editor to numerous health, wellness and lifestyle publications.
Our bodies, or soma, store the messages of our past. —Third Nature Therapy
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September 2026
19
Conscious Eating
Nutritious Nachos
you to use less but still feel like it is prevalent in the overall dish.”
Yummy Ideas Everyone Will Love by Maya Whitman
N
achos are a classic favorite for fall gatherings, sports parties, game nights and cozy weekends, but traditional versions can quickly become overloaded with oversized portions, excess sodium, unhealthy fats and highly processed ingredients. To make nachos a healthier option, consider making a few simple changes that balance favorite toppings with nutrient-dense ingredients. “It can be tempting to cover everything in cheese or really pile on the meat, but you can actually dial down these indulgent elements and add so much flavor in healthier ways,” says James Rayner, senior editorial manager of FoodFaithFitness, an online resource for simple and healthy recipe ideas.
It all begins with a chip base, protein source, colorful vegetables and fiber-rich toppings such as avocado, fire-roasted tomatoes, fresh salsas, homemade slaws, pickled onions, tangy citrus splashes or fresh chiles. Whalen, also a food blogger and the founder of the online recipe hub The Food in My Beard, reminds us that switching things up doesn’t require eliminating our favorite fixings. “One secret to using indulgent toppings is to make sure everything is chopped up small,” he explains. “You always want to do this anyway, so each chip can hold a mix of all the different ingredients. Doing this with more indulgent nacho toppings allows
Steak or pulled pork lovers can opt for shredded leaner cuts, while seasoned, sautéed ground turkey or chicken breast serves as an excellent substitute for ground beef. Vegans can enjoy meaty textures with sautéed, crumbled tempeh or tofu. And everyone can enjoy the flavorful, hearty protein provided by pinto, black or red kidney beans. Rayner notes, “Whatever protein you’re going for, don’t forget to add plenty of seasoning. You can also try toasted pepitas [pumpkin seeds] or crushed almonds for added taste and texture.” Whalen suggests upgrading the chips, explaining, “Using crispy plantain chips cuts out the extra carbs and fat in traditional tortilla chips. You can even use dehydrated or baked plantains instead of fried.”
Ethnic Inspirations
Although traditionally Tex-Mex, nachos can be most exciting with creative variation. For Rayner, the use of Indian spices can tantalize taste buds and broaden the possibilities. “Think generously spiced tandoori chicken
Mouthwatering Upgrades
Dan Whalen, a lifelong enthusiast for this popular comfort food, authored the cookbook Nachos for Dinner: Surprising Sheet Pan Meals the Whole Family Will Love. “What I love about nachos is that you can make them with leftovers. Just open your fridge and find a combo of things,” he says. 20
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Traditionally, nachos are served as an appetizer, but they can easily be elevated to main meal status. Cumin-spiced mushroom and walnut vegan nachos, chicken nachos with zesty Greek yogurt crema, sheet pan sweet potatoes and black beans, or Mediterranean-based whole-grain pita chips with smashed garbanzos and feta are only a few inspiring examples.
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Middle Eastern green shatta can add an exhilarating element to any nacho dish.
with red onion, cilantro and a creamy sauce made from Greek yogurt and mint,” muses the editor. He also favors the idea of a deconstructed Greek gyro with “thinly sliced lamb or beef, charred bell peppers, chopped herbs and a garlicky Greek yogurt drizzle to finish.”
Assembly Tips
For optimal tortilla nachos every time, Rayner recommends briefly toasting the chips in the oven for two to three minutes to unlock nutty flavors and enhance the crunch. “After that, layer your toppings. Veggies can release a lot of moisture, so scatter your protein over your chip base first, then cheese and vegetables afterward. Repeat the layers if you want to go all out.”
Whalen embraces Italian flavors, recreating a loaded sandwich. “I use all the typical meats, and when it comes out of the oven, I add a ‘salad’ of romaine lettuce, roasted red peppers and pepperoncini.” Drizzling punchy sauces such as sweet yet savory Mexican chamoy made from pickled apricots, plums or mangoes, or bright and spicy
ro Dop vaP sy3d from Dopsy 3D/Can
Maya Whitman is a frequent writer for Natural Awakenings.
Life is a nacho. It can be yummy-crunchy or squishy-yucky. It just depends on how long it takes for you to start eating it. —John Updike
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September 2026
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Courtesy of FoodFaithFitness
Conscious Eating
CHICKEN NACHOS A cheesy classic gets a makeover with protein-packed shredded chicken. YIELD: 4 SERVINGS 1 cup corn kernels, fresh or frozen 10 oz baked tortilla chips (about 8 cups) 2¼ cups cooked, shredded chicken breast 1 cup canned black beans, drained and rinsed 1¾ cups shredded, reduced-fat cheddar or Monterey Jack cheese 1 tomato, diced 2 avocados, diced 1 jalapeño pepper, sliced (optional) ⅓ cup green onions, sliced ¼ cup fresh cilantro, chopped ⅓ cup nonfat Greek yogurt (for serving) Salsa (for serving) Preheat the oven to 350° F. If using frozen corn, thaw it. Arrange half of the tortilla chips on a large baking sheet. Sprinkle half of the shredded chicken, black beans, corn and cheese over the chips. Add another layer of chips and top with the remaining chicken, black beans, corn and cheese. Bake in the preheated oven for 10 to 13 minutes or until the cheese is melted and bubbly. Remove from the oven and top with diced tomatoes, avocado, jalapeño slices, green onions and cilantro. Serve immediately with nonfat Greek yogurt and salsa on the side. Recipe courtesy of FoodFaithFitness.
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MEXICAN MINI BELL PEPPER NACHOS Satisfy nacho cravings without the chips. YIELD: 6 SERVINGS ½ cup tomato, diced ½ lb lean ground beef ¼ cup green onion, diced 26 mini bell peppers 1 large avocado, diced 6 Tbsp salsa 1 cup shredded, reduced-fat Mexican Cilantro, chopped (for garnish) cheese blend, packed (4 oz) Preheat oven to 400° F. Heat a medium pan over medium-high heat and add the ground beef. Cook, breaking up meat into pieces, until no longer pink inside. Cut the stem off each pepper and cut in half lengthwise, removing the seeds and white flesh. Spray a baking sheet with cooking spray and arrange the peppers on it, cut sides up. Stir the salsa into the cooked beef and fill the peppers with the beef mixture. Sprinkle with the cheese.
Olé!
Nachos for everyone!
Bake until the cheese is melted, about 5 to 7 minutes.
You can find more festive nacho recipes in the Conscious Eating section at:
Sprinkle on the tomato, green onion, avocado and cilantro. Serve immediately.
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Recipe courtesy of FoodFaithFitness.
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September 2026
23
Fit Body
Functional Yoga for Everyday Mobility Simple Poses for Real-Life Strength and Stability by Marlaina Donato
Y
oga is often regarded as a practice reserved for the ultra-flexible, deeply spiritual or highly athletic—but at its core, it can simply be a practical tool for helping the body move and feel better. Individuals with compromised mobility can greatly benefit from intentional movements that incorporate stretching, balance and breath awareness. Rather than focusing on achieving perfect poses or extreme flexibility, functional yoga emphasizes sustainable movement patterns that improve joint health, posture, stability and body awareness. Yoga-inspired movements can reduce stiffness, support recovery, improve balance and help prevent injury—regardless of age, fitness level or experience. The goal is not performance or perfection; it is about maintaining freedom of movement and helping the body function more comfortably in daily activities such as walking, lifting, reaching, driving, cleaning and gardening.
Non-Demanding Postures
Tim Senesi, a Southern California yoga instructor who offers instructional videos for beginners on his Yoga With Tim YouTube
channel, says, “Loss of mobility is one of the primary drivers of injury and physical decline later in life. A consistent yoga practice is one of the most powerful things a person can do to stay functional and pain-free at any age. It gives us a daily opportunity to counter all the sitting, screen time and repetitive patterns that compress the body over time. The body is remarkably intelligent. Yoga helps us get out of its way and meets you where you are.” Noting that non-demanding yoga postures like Tree Pose and Mountain Pose encourage ankle, hip and core stability over time, Senesi points out, “We’re lengthening tissues under load and teaching the body to own the space it’s moving into. As we age, this becomes critical.” For beginners, he recommends less intensive types of yoga such as hatha or vinyasa slow flow. “Aim for consistency over intensity, and don’t underestimate short sessions,” he counsels. “Ten to 20 minutes done consistently every day will take you further than a long class once a week. The nervous system learns through repetition, not duration, and short, frequent practice is where real change happens.” Senesi recommends the following poses, adding that notable mobility improvements are possible within two to three weeks of consistent practice: Cat-Cow for spinal mobility and low-back health: On hands and knees, inhale as the belly drops and chest lifts, then exhale as the spine rounds up. Let the breath lead the movement.
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Low Lunge to counteract the effects of prolonged sitting by opening the hip flexors: Step one foot forward, lower the back knee to the floor and breathe. Hold for 20 to 30 seconds per side.
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Reclined Supine Twist to improve rotational mobility: Lying on the back, draw one knee to the chest and guide it across the body. Hold each side at least 60 seconds. Legs Up the Wall for recovery, improved circulation and calming of the nervous system: Sit sideways as close to a wall as possible before lying down and extending the legs vertically against the wall. Rest in Support the Small Businesses that Advertise in NASJ
this position for five to 10 minutes.
Living Room Yoga
Tamantha Yanders, a yoga instructor and owner of Living Room Yoga, in Emmaus, Pennsylvania, notes that poor posture is a learned habit, suggesting that rounded shoulders, forward head positions and tight hips can improve with yoga-inspired routines. “Every time you access a joint with movement, you are lubricating the mechanism and supporting mobility,” she notes,
As a starting point for those with limited mobility, Yanders recommends a gentle or chair yoga class, or even a few private classes for personalized attention. “Most importantly, I support learning to work with how your body is now, not how you think it should be,” she says. Here are a few moves in her arsenal; aim for 10 to 20 repetitions per side: Side Bends: Stand tall with feet hip-width apart and place hands on the hips. Slowly bend the upper body to the right, return to the center and then bend the upper body to the left. Focus on lengthening the spine on each inhale and deepening the stretch on each exhale. Seated Ankle on Thigh: Sit straight up in a chair, lift one ankle and place it on the opposite thigh. Use one hand to gently press down on the knee of the crossed leg to open
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adding that even individuals that are not very flexible can benefit from such movements.
the hip. Then cup the crossed knee with the opposite hand and draw it across the body toward the opposite shoulder to stretch the gluteus muscle. Hold for 20 to 30 seconds while breathing normally. Head Twist: Gently and slowly turn the head over each shoulder to release neck tension, keeping eyes level. Marlaina Donato is an author, painter and composer. Connect at www.WildflowersAndWoodSmoke.com.
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September 2026
25
Healing Ways
Healing Harmonies How Sound Therapy Supports Modern Wellness by Zak Logan
A
s stress, anxiety, burnout and sleep struggles rise, many people are searching for wellness approaches that feel calming, accessible and noninvasive. According to Metatech Insights, the sound therapy market is expected to grow 9.5 percent over the next decade. A number of these types of sessions are rapidly moving from niche wellness spaces into mainstream health culture, supporting relaxation, nervous system regulation, mindfulness and emotional balance through vibration, rhythm and tone. The sound healing field includes vibroacoustic therapy, which employs specialized tables and chairs to gently send sound waves through the body. Sound baths are deeply immersive, meditative sessions involving Tibetan or crystal singing bowls, chimes, gongs and tuning forks, as well as sessions with percussive instruments like hand drums, rattles and melodic tongue drums. Other instruments like the didgeridoo and vocal toning—using the human voice—are also effective for some in turning off the chronic flight-fight-or-freeze stress response. A modality known as binaural beats uses stereo headphones to provide two different sound frequencies, one in each ear. As these two tones are processed by the
brain, they align to create a perceived third frequency, which is believed to promote relaxation, focus or sleep. These therapies are practiced either by themselves or alongside complementary wellness modalities such as meditation, breathwork, massage and yoga, helping practitioners quiet mental overstimulation and encourage deeper states of rest and presence. According to a 2025 article from the University of California, Los Angeles, “Research on the benefits of sound therapy is inconclusive, but growing.” There are a number of studies that seek to determine which sound frequencies are most effective, how much sound therapy is needed to gain benefits and which individuals are the best candidates for this treatment. A 2016 observational study in the Journal of Evidence-Based Complementary & Alternative Medicine reported that singing bowl meditations increased feelings of relaxation and spiritual well-being while significantly reducing stress, depression, anxiety and anger. The researchers also found significant reductions in physical pain and tension among 40- to 50-year-olds. Because of its positive impact on the central nervous system, sound healing therapy is being used in addiction recovery and post-traumatic stress disorder, reducing relapse triggers and hyperarousal. By boosting neurotransmitters like dopamine and serotonin in response to certain frequencies, participants find it easier to feel, express and release suppressed emotions.
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“Sound therapy is the intentional use of sound, vibration and frequency to support relaxation, self-awareness and the overall well-being of body, mind and soul,” explains sound therapist Anthony Profeta, in Vero Beach, Florida, who offers sound bath sessions to private clients and also serves as part of an integrative medical team at the Cleveland Clinic. “Physicians use sound waves therapeutically in procedures like lithotripsy to break up kidney or Support the Small Businesses that Advertise in NASJ
Profeta adds that this physical contact with sound stimulates the vagus nerve—the longest nerve in the body and primary regulator of the parasympathetic nervous system, which slows respiration, decreases heart rate and increases heart rate variability, shifting the body out of stress and into genuine relaxation. Guy Yair Beider, a New York City-based sound healing practitioner, educator and founder of Sound Medicine Academy, emphasizes the zero-effort component of the modality. “In a wellness culture that has, ironically, become exhausting in its own right—with protocols, optimization and
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gallbladder stones. Many healing traditions believe that a sound bath operates on the same fundamental principle, working with subtler forms of stuck energy held in the meridians, nadis [in traditional Indian medicine] and other energy centers of the body.”
self-improvement that starts to feel like another job—sound healing offers something genuinely rare: permission to do nothing and still receive something real.”
Tips for Beginning
Based on experience, Profeta underscores, “Too great a variety of instruments can actually reduce the therapeutic effect.” We all experience sound differently, he explains. Some feel deeply relaxed, while others notice physical sensations, vivid imagery, vibrant colors, emotional release or a sense of timelessness. Beider believes that the effects of a sound bath or other types of sound therapy can be profound because they cut through our constant mental chatter. “Many of us are extremely skilled at thinking about our feelings without ever actually feeling them. Because sound healing offers nothing to analyze, that loop gets interrupted and whatever has been held beneath the surface often finds room to move,” he points out, encouraging participants to move slowly after a session, drink water and give themselves a few minutes
before re-entering the pace of the day. For those new to sound therapy, Profeta recommends a low commitment, 30- to 60-minute sound bath as an introduction, asserting, “Longer is not necessarily better. After about 45 minutes, especially when participants are lying on a thin yoga mat on a hard floor, restlessness tends to increase and those positive effects begin to reverse. The quality of the sound experience matters more than duration,” he says. “Approach sound with curiosity rather than expectation. Sometimes the deepest benefit arrives very quietly: for a few moments, you become still enough to hear yourself again.” Zak Logan is a freelance writer dedicated to holistic healing and getting back to basics.
Sound can reach the wounded parts of you that medicine can never find.
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—Dr. Toni Sorenson
September 2026
27
Mindful Journeys
Cultivating Space for Renewal: The Restorative Power of Retreat by Sara Gurgen
I
n a world of constant notifications, responsibilities and overstimulation, intentionally stepping away for moments of peace and quiet can seem almost impossible. Yet, according to Swamini Shraddhananda Saraswati, founder and director of Kula Kamala Foundation & Yoga Ashram, in Reading, Pennsylvania, “stepping away for spiritual retreat may be exactly what we need to balance and reconnect.”
“This hectic, fast-paced world can take a toll on our nervous system, inhibiting our health and happiness,” says SwaminiJi, as she is affectionately known. From phone alerts and social media to responsibilities and financial pressures, “our nervous system often suffers from overload, leading to a chronic state of fatigue, fight or flight, freeze or fawn, and severe illnesses.” Retreat offers a way to counter such imbalances by creating space to pause, reset and reconnect. It can be an opportunity to support physical, mental and emotional well-being while renewing a connection with what is sacred. “Chaos brings chaos and balance brings balance,” notes SwaminiJi. A spiritual retreat provides an opportunity to disconnect from everyday demands and “empowers us to nourish balance” through teachings, practices, silence or simply being present. “We cannot pour from an empty cup,” she adds. Retreat allows us to replenish rather than continually giving from an exhausted place. More than simply a vacation or getaway, “a retreat provides a deliberate pause from daily stressors—an opportunity to reset the nervous system, shift perspective, and reconnect with the sacred and with the self,” explains SwaminiJi. That intentional break can be transformative, even when it lasts only a day or two. Stepping outside familiar routines can create room to notice what has been overlooked and see life with greater clarity. One of the most common changes she observes in retreat-goers is “the discovery of, or the return to, peace and joy,” along with relief from the guilt many feel for wanting to take time for themselves. Participants are surprised that even a short retreat away from familiar routines can be refreshing and transformative, describing the experience as “a breath of fresh air” or “just what I needed to see things more clearly.” Kula Kamala offers several ways to take part in spiritual retreats. Local day retreats provide a brief respite for those with limited time to devote to themselves; weekend retreats offer a short-term reset; and extended retreats allow for deeper immersion in “learning, practice, stillness, quiet and peace.”
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International pilgrimages to destinations such as Ireland and India add another dimension, inviting participants to explore spirituality, culture and self-discovery. She notes, “While in India, participants experience yoga and meditation from within the cultural and spiritual tradition from which they emerged.” To SwaminiJi, a retreat is not simply travel or vacation. “A spiritual retreat or pilgrimage, at its very core, sets the intention of spiritual exploration and self-inquiry.” Over the years, her commitment to her own time in retreat has deepened. “I am a more peaceful, happier, healthier person when I retreat regularly—when I take time to go inward,” shares SwaminiJi. Retreat helps her remain “energized, inspired and purposefully engaged in the sacredness” of her own life. For anyone feeling “a desire to recenter, to go deeper or to be more peaceful,” SwaminiJi offers a simple invitation: “Come and retreat.” In doing so, she says, people can discover space to “pause, reflect,
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September 2026
29
Wise Words
Mindful Interdependence A Conversation With Jeremy David Engels by Sandra Yeyati
J
eremy David Engels is a liberal arts endowed professor of communication arts and sciences at Penn State University, co-founder of Yoga Lab and a mindfulness and yoga teacher. He has authored six books, including his latest two published this year: On Mindful Democracy: A Declaration of Interdependence to Mend a Fractured World and Living Namaste: A Practical Guide to Mindfulness, Yoga, and Building Community. Engels holds a master’s degree (2003) and doctorate (2006) in rhetoric from the University of Illinois at Urbana-Champaign. He has also studied Sanskrit, yoga philosophy, pranayama (breathing techniques) and
chanting at the prestigious Krishnamacharya Yoga Mandiram. After a pilgrimage to India and Nepal in 2018, following the Buddha’s footsteps, he became a devoted student of mindfulness meditation as taught by Zen master and peace activist Thích Nhất Hạnh. He was certified to teach mindfulness after completing an intensive, two-year training program under Tara Brach and Jack Kornfield.
is inherent and influenced by my environment, deeply ingrained in my personality. In high school, I first encountered the works of Martin Luther King, Gandhi, Tolstoy and Thoreau’s writings on civil disobedience and nonviolence. These books spoke to my soul and became a part of who I am. I identify as a peacemaker and relationship builder.
Why did you aspire to be a teacher and peace advocate as a child, and how did you uphold those ideals into adulthood?
My Ph.D. is in rhetoric, which focuses on the power of language to build and break worlds, bring people together and push them apart, incite wars and foster peace. My classes reflect this focus. I teach communication ethics, looking at how people can communicate better to build stronger communities and healthier relationships. I teach a big lecture class on propaganda, exploring how we are manipulated and how to resist it. And, I teach classes on how to deliberate, debate or argue without devolving into a fight.
I grew up surrounded by shouting and naturally became the peacemaker. This trait
What subjects do you teach at Penn State?
Courtesy of Jeremy David Engels
How do you incorporate mindfulness in your college classes?
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Historical writings by the founders of the United States assumed citizens were capable of paying attention without distraction. We can’t make that assumption anymore, given our current world of distractions. Mindfulness is a wonderful practice for this. Everything I teach is better absorbed when students have mindfulness skills.
What do you propose in your book, Living Namaste?
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those relationships becoming combative. One word I like is “friends”. It’s an invitation to a certain kind of relationship. Instead of preparing for battle, perhaps we should be getting ready for a conversation.
Courtesy of Jeremy David Engels
How can we become more interconnected when our society seems to keep us distracted and divided?
We often say “namaste” to each other at the end of yoga practice, but for me, it doesn’t mark an end but rather a moment of continuation, when we take the practice from the mat into the world. Namaste means, “I bow to you. I honor you. I recognize you. I honor the dignity of you.” Over time, it has become associated with bowing or honoring the divine in someone else. The philosophy of namaste is that every time you say hello to someone, you acknowledge their dignity, worth, beauty and miraculousness, even when you disagree on fundamental things. Our relationships transform when we are willing to meet people on that common ground of shared divinity.
We have never been more connected to news and information in the history of the world. Social media gives us access to more people than ever before, but we feel lonelier because those are not genuine relationships. Real relationships with embodied human beings make life worth living and nourish the spirit. A key motivation behind my books is to encourage people to open up to others and recognize our deep interdependence.
What do you mean by interdependence?
Interdependence is an insight, not just a concept to understand intellectually. It’s something you have to feel in your body. Meditation is one path to this understanding, but not the only one. Many religions, science, theoretical physics and ecology all teach interdependence. A forest exemplifies it. It’s not just that we have to collaborate
with people we may have written off, dislike or rarely consider. It’s that we are already working together in unseen ways. Think about prescription medication: from research and development to your medicine cabinet, it’s staggering to think about the countless individuals that have touched that pill or shot—scientists, medicine developers, trial participants, ingredient harvesters and assemblers, plant operators, label designers, bottle makers, shipping workers, truck drivers and pharmacists. That’s interdependence. I hope my work helps to awaken people to our inherent connection. Imagine how much stronger we would be if we acknowledged this interdependence and actively devoted our attention and energy to building things together. There is such profound untapped power in the human species. Even little bits of awakening to this power will go a long way. Sandra Yeyati is the national editor of Natural Awakenings. To read a longer version of this conversation, visit TinyURL.com/EngelsWW or scan the QR code.
As a rhetorician, in the spirit of namaste, which words should we use more frequently and which should we reduce?
My next book will include a chapter on the mindfulness of words and noticing how often we bring violent words into everyday conversations. We talk about fighting this or fighting that, going to war, having a battle. We need to become more conscious of this because describing our relationships with others as a war increases the likelihood of Be sure to let our advertisers know you found them in
September 2026
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Wise Words
The Quiet Weight We Carry How to Recognize Emotional Overload Before You Reach Burnout
S
ummer has a rhythm all its own. Longer nights. A little less structure. Fewer alarms, fewer places everyone needs to be at the exact same time, and at least the illusion that life has slowed down a bit.
Am I tired, or am I emotionally exhausted? Am I saying yes because I want to, or because I feel guilty saying no? Do I need to keep pushing, or do I need to let something go?
And then September arrives. Suddenly, the calendar looks like a game of Tetris. Pick someone up here. Drop someone off there. A game. A meeting. A deadline. A reminder on our phone so we don’t forget the reminder we already set. School schedules change, activities begin again, and work starts ramping up as we head into the fourth quarter.
When someone asks how I am, am I really fine?
And somehow, three things on one day starts to feel completely normal.
The goal may not be to create a perfectly balanced schedule. For most of us, that is probably a little fictional.
There is nothing wrong with a full life. Busy seasons are part of life, and fall seems especially talented at delivering several of them at once.
Most of us are pretty good at managing the logistics of life. We make the lists, answer the emails, care for the people we love, keep up with work and move on to whatever is next. And because everything is still getting done, we assume we are fine. But “fine” and “doing well” are not always the same thing.
Maybe the better goal is to stay connected to ourselves while life is full.
There is a quiet weight that comes with carrying too much for too long. The mental load. Caregiving. Work. Parenting. Constant information. Remembering what everyone needs, where everyone must be and what still has not been crossed off the list.
To recognize when we are depleted before we become completely exhausted. To ask for help before everything feels impossible. To rest before our bodies and minds force us to.
Sometimes, that overload shows up as exhaustion. Sometimes it looks like irritability, feeling unusually emotional, disconnected, resentful, numb or simply too tired to make one more decision.
We are so quick to give the people we love permission to slow down, take a break, say no or admit they are overwhelmed.
Burnout doesn’t always announce itself dramatically. Often, it builds quietly.
Maybe we need to get a little better at offering ourselves the same grace.
And not everyone has the luxury of simply clearing the calendar. Responsibilities are real. Caregiving is real. Work demands are real. For many people, there are seasons when there truly is a lot to carry. This is why taking care of ourselves cannot always mean doing less. Sometimes it means noticing sooner. Noticing when the weight is starting to feel too heavy. Noticing when rest is no longer optional. Noticing when “I’m fine” has really become “I’m running on empty.” Taking care of ourselves can be simple and practical. It can mean asking for help. Setting a boundary where we can. Leaving something for tomorrow. Turning off the phone. Going to bed earlier. Saying no without feeling obligated to build a legal case for why. It can also mean asking some honest questions. 32
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Because taking care of ourselves should not be something we finally do when there is nothing left to give. It should be part of how we keep going. Shae Marcus is the publisher of Natural Awakenings South Jersey and Philadelphia, mom of two very active teenagers that don’t have driver’s licenses, but somehow have fuller social calendars than most adults. Between work, family and the daily transportation department that she also runs, she is still working on taking her own advice.
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Inspiration
Sowing Seeds of Promise by Marlaina Donato
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hether preparing children for a new school year or wondering what to do with an abundance of tomatoes from our garden, this month compels us to learn as we go, despite well-intentioned plans. Like all times of transition, September may feel a bit disorienting as we reintegrate into more structured routines, but it also presents unique opportunities: a plethora of farmers markets, harvest festivals, renaissance fairs and leisurely weekends dedicated to antiquing and visits to eclectic coffeehouses. While we may opt for a cozy sweater, it is prudent to keep lighter attire handy for hot days that come before the frost. The end of summer can leave us wishing for a few more watercolor sunsets, and a spontaneous, off-season trip to the beach provides both fire in the sky and unoccupied shores. Fall’s slanted light invites romantic strolls through the city or to a wildflower meadow teeming with goldenrod and asters. Most of all, this period between seasons is imbued with potential, as grasses and milkweed swell and release seeds into the wind, securing next year’s plenty. We, too, can move forward by emulating their example. As human beings in a society fixated on the mythology of youth, it is easy to be swept into believing that “going to seed” means our finest days are behind us. However, by modeling nature’s wisdom, we may not only see our personal journey through a different lens, but also feel inspired to focus on inner enlightenment and nurturing the next generation. In his iconic poem Out of the Cradle Endlessly Rocking, Walt Whitman refers to the ninth month as a time when the profound beauty and poignant grief of life converge, awakening the poet’s soul. Like the waning moon that gives way to a glorious sunrise, we too may embark on uncharted paths that only maturity can illuminate.
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Marlaina Donato is an author, painter, composer and recording artist. Connect at WildflowersAndWoodSmoke.com.
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Healthy Kids
The Power of Movement Supporting Healthy Childhood Development Through Balance by Christina Connors
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While most of us know the five senses—sight, sound, touch, taste and smell—there is a sixth, less obvious sense doing constant work behind the scenes: the vestibular system. Located in the inner ear, it monitors every tilt, spin, jump and turn of the head, sending this information directly to the brain. Pediatric occupational therapist Dr. Chanie Messinger describes it as our movement and balance system, likening it to an internal global positioning system (GPS). Before a child can focus on reading, writing or sitting through a lesson, the brain must first understand where the body is in space.
Movement and Self-Regulation Work Together
A 2025 feasibility study published in the International Journal of Environmental Research and Public Health tracked preschoolers in four Massachusetts childcare centers through a 10-week program focused on physical literacy, pairing short, playful lessons with active free play. Children in the intervention group showed significant improvements in gross motor skills and behavioral self-regulation compared to peers that maintained their usual routines. These findings add to a growing body of evidence that movement and self-regulation are interconnected aspects of childhood development.
Each Child’s Movement Experience Is Unique Not all children experience movement the same way. Occupational therapist Crae Akerson, with a private practice in Stamford, Connecticut, explains that children have varying neurological “ceilings” for vestibular input. In other words, their nervous systems are able to process balance, spatial orientation and movement in unique ways before they become overwhelmed. A child with a high ceiling constantly seeks movement, which may appear as restlessness or getting into trouble. A child with a low ceiling quickly reaches their 34
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alance is about far more than standing on one foot. From climbing the monkey bars to sitting still at circle time, this foundational motor skill influences how children move, learn, feel and interact with the world around them, often in unexpected ways.
limit and avoids movement altogether, often seeming shy or staying at the edge of recess. Neither pattern is a character flaw; both are nervous systems expressing different needs. Proprioception, the body’s sense of pressure and position, can help regulate these patterns. Akerson recommends activities like crab walks, wheelbarrow walks, jumping, cartwheels and leapfrog. As she explains, any activity that applies pressure on the body tends to calm and organize the system, supporting focus, motor planning and emotional regulation.
Screens Are Not the Enemy
Messinger emphasizes that digital screens are not inherently bad. “The bigger question is how we are using them and whether we are creating healthy boundaries around them,” she explains. Prolonged periods in one position—head down, body still—are simply crowding out the climbing, crawling and balancing that growing bodies need. “You can learn about riding a bike by watching videos,” she points out. “But eventually, you have to get on the bike.”
Encourage Purposeful Boredom
Unstructured free play is as important as organized activities. Messinger has watched children choose a cardboard box over Support the Small Businesses that Advertise in NASJ
• Balance Beam: Using a fallen log in the backyard or a line of painter’s tape on the patio, invite kids to walk a straight light and maintain their balance. • Dance Break: A five-minute dance break between homework subjects is a great way to keep kids active while helping to develop their balance and spatial skills.
an expensive toy time and again. During open-ended play, kids develop creativity, negotiation skills, confidence and body awareness simultaneously, and such lessons endure well into adulthood.
• Stretch and Breathe: A few stretches and deep breaths before bed can help calm the nervous system and signal the brain to wind down.
Recognizing the Need for More Movement
Balance is not a skill children master once and move past. It is a practice they revisit repeatedly, in bodies that are always growing
Signs such as difficulty sitting still, frequent clumsiness, poor posture, trouble winding down at bedtime and constant sensory-seeking (crashing, chewing and fidgeting) may indicate a child's need for more movement. Messinger advises, “I always encourage parents to ask, 'I wonder what my child’s body is trying to tell me?’”
Simple Ways To Build Balance at Home
Movement activities can be fun for the entire family, inviting creative play and a sense of accomplishment. They are designed to build core strength, coordination and body awareness. None of these require perfection, equipment or a therapy clinic in the basement. They simply need snippets of time throughout the day dedicated to swinging, spinning, climbing and resting. • Animal Walks: Invite kids to travel sideways like a crab, leap like a frog or waddle like a duck. • Pillow Obstacle Course: Create a safe sequence of challenges across the living room, using blankets, bed pillows and
and changing. Organized sports, gymnastics or swim lessons each build their own type of coordination and confidence, but they are most effective alongside ample unscheduled time to simply move. When children's bodies feel steady, their minds tend to follow. Christina Connors is a burnout prevention specialist, keynote singer and author. Learn more at ChristinaConnors.com.
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couch cushions to construct stepping stones, a crawl tunnel, a small mountain and even a jumping area with built-in crash pad for safe falling.
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Natural Pet
Promoting Calm in Dogs and Cats The Role of Gut Health in Behavioral Issues by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
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nxious behavior in dogs and cats has traditionally been seen as a training problem or brain chemistry issue, often treated with obedience work, management tools or behavior medication. However, recent veterinary research points to another piece of the puzzle sitting lower in the body: the gut. Emerging science on the gut-brain axis suggests that an inflamed or imbalanced gut can send stress signals that influence mood, focus and reactivity, indicating that some anxious behavior is a physiological issue rather than purely behavioral.
Understanding the Gut-Brain Connection
The vagus nerve directly connects the gut and the brain, carrying signals in both directions. According to a 2024 review article published in Veterinary Medicine International, microbes in the gut can influence canine mental health through several interconnected pathways,
including neural signaling via the vagus nerve, an immune response like inflammation, and the microbial production of neurotransmitters such as serotonin, dopamine and gamma-aminobutyric acid (GABA). The review also notes that anxiety disorders in dogs have been linked to dysbiosis—an imbalance in the gut microbiome, when beneficial microorganisms decrease and harmful ones overgrow. A 2025 study in Scientific Reports examined gut microbiota composition in companion dogs and found that specific bacterial groups, including Blautia, were consistently associated with higher owner-reported anxiety and aggression scores. Additional research is needed before researchers can conclude whether specific microbial flora actually cause anxiety or if high-stress environments and anxious behaviors physically alter the canine gut environment.
Noticing the Symptoms
TatyanaGl from Getty Images/CanvaPro
Chronic, low-grade gut inflammation in dogs or cats manifests through observable nervous system responses such as pacing, panting, difficulty settling, leash reactivity and fear-based reactions that seem disproportionate to the situation. Trouble focusing during training, especially with digestive upset, is also common. These signs alone do not confirm a gut-related cause but warrant veterinary attention to rule out other conditions.
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One case, Sadie, a 5-year-old Labrador retriever, had little success with multiple anti-anxiety medications and a behavioral trainer. Her history revealed chronic soft stool and repeated antibiotic courses for suspected colitis, previously unconnected to her behavior. A gut-focused protocol, combined with her existing medication, led to steady improvement over several weeks.
Addressing the Root Causes
Integrative veterinarian Odette Suter, author of What Your Vet Never Told You: Secrets to Supporting Peak Health for Your Animal, criticizes symptom-chasing in both conventional and holistic pet care. “There is too much focus on the symptoms and alleviating symptoms, and not so much about asking why, what is going on. We really Support the Small Businesses that Advertise in NASJ
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need to understand the physiology, the pathophysiology and what’s happening when the animals aren’t healthy.”
Medication may calm the brain’s response, but if the gut remains inflamed, caregivers may be addressing only part of the issue. Gut health and mental health are interconnected for dogs and cats, and treating them separately may explain why some anxious pets never fully settle. A whole-animal view—one that includes the gut—provides the pet and the veterinary team a comprehensive approach. Ruth Roberts, an integrative veterinarian and a holistic health coach for pets, is the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.
Looking at the whole animal and viewing anxiety and digestive upset as interconnected problems allows caregivers to ask a broader question: What is driving both? Suter also notes that fixing the gut is complex, pointing to numerous factors, including hormone balance, which often need attention alongside gut issues.
Improving the Diet
Small, consistent changes at home can support gut balance alongside veterinary care. Moving away from highly processed diets toward fresh, minimally processed food may promote healthier gut flora over time. Targeted probiotic support can help restore microbial diversity, although strain and dose vary by individual and should be discussed with a veterinarian. Digestive enzymes support the breakdown of food, and long-chain, omega-3 fatty acids sourced from fish oil or algae have been shown in a 2007 study in the Journal of the American Veterinary Medical Association to regulate inflammatory and immune responses in dogs. Introduce any new supplement gradually and consult the pet’s veterinarian, especially for animals that are already undergoing treatment.
Assembling a Health Team
For pets on anxiety medication, the gut-mind connection is not a reason to stop it, but rather invites asking additional questions with the veterinary team, such as, “What else can support the body as a whole?” Citing a concept from Traditional Chinese Medicine, Suter states, “That’s what the Chinese call the root and branch approach. The focus is on the root, but also on the branches, which are the symptoms, just to make sure the animal is not too uncomfortable.” Be sure to let our advertisers know you found them in
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SPONSORED CONTENT
Homeopathy Under the Microscope An Evidence-Based Look at a Controversial Therapy by Athena Eamon
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Reviewed by Lauri Grossman, DC, CCH, RSHom(NA)
T
o evaluate evidence-based research for a health treatment, it is important to comprehend the research methodology, study design, included and excluded evidence, and the potential existence of bias in the study’s design, execution or funding. This understanding is essential before drawing any conclusions. Randomized controlled trials (RCTs) are the gold standard for evaluating the efficacy of medical treatments with minimal bias and determining if an intervention surpasses placebo effects. However, individualized homeopathy poses unique methodological challenges that differ 38
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from testing a standardized pharmaceutical drug. Unlike conventional RCT drug trials, where all participants with the same diagnosis typically receive the same medication and dose and are evaluated uniformly over specified time periods, classical homeopathy is tailored to the individual patient rather than the disease diagnosis. Two patients with migraines, seasonal allergies or arthritis may receive different remedies based on their physical symptoms, emotional state, sleep patterns, food cravings, environmental sensitivities, personality traits and constitution. As a result, researchers designing
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and conducting homeopathy trials face the following challenges that hinder the use of testing models developed for single pharmaceutical compounds: • Participants with the same diagnosis often receive different remedies, making it difficult to standardize interventions across a trial. • Homeopaths frequently adjust remedies as symptoms evolve, whereas conventional RCTs require treatments to remain fixed throughout the study. • Homeopathic care includes lengthy consultations, individualized assessments,
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SPONSORED CONTENT follow-up visits and therapeutic relationships that may independently contribute to outcomes beyond the remedy itself.
conditions and post-surgical recovery, but the certainty of evidence remains low to moderate due to study limitations.
• Patients may seek improvements in well-being, energy, resilience or quality of life in addition to symptom relief, yet clinical trials measure only disease-specific endpoints.
The Scientific Debate Extends Beyond Clinical Trials
What Clinical Studies Demonstrate
Many studies on homeopathy exist, but their quality differs greatly. Some treatments, such as Arnica montana for pain management, show more promising evidence than others. Systematic reviews, which are toptier research tools that compile, evaluate and synthesize empirical studies, find the evidence on homeopathy inconclusive due to issues like small sample sizes, inconsistent study designs, varying prescribing methods, difficulty blinding individualized treatments, publication bias and poor methodologies. These limitations prevent the determination of whether benefits are due to specific homeopathic effects, nonspecific therapeutic effects, placebo responses or a combination of all three.
Some Reviews Reach Divergent Conclusions
Systematic reviews can reach different conclusions due to varying inclusion criteria. One review might include all studies regardless of quality, while another might focus only on larger trials or low-riskof-bias studies. These design differences affect the conclusions. For example, the Australian National Health and Medical Research Council found no reliable evidence supporting homeopathy for any health condition after analyzing only studies with strict methodological criteria. By contrast, a meta-analysis conducted by the University of Bern in Germany specifically focused on individualized homeopathy. The analysis concluded that statistically significant effects may exist for treating conditions such as childhood diarrhea, respiratory
Perhaps the greatest controversy about homeopathy pertains to its mechanism rather than its clinical outcomes. Many homeopathic medicines are diluted beyond Avogadro’s limit, leaving no measurable molecules of the original substance. Conventional chemistry and pharmacology struggle to explain how these highly diluted remedies could produce biological effects. Homeopathy researchers argue that these findings, along with advances in understanding complex biological systems, justify further investigation into mechanisms involving nanostructures, water organization, electromagnetic signaling and other physical processes that are not yet fully understood.
A Growing Consensus for More Research Arises
Scientists on both sides of the homeopathy debate agree that future research must combine the methodological rigor of randomized trials with study designs that more accurately reflect clinical practice. This requires larger sample sizes, transparent
reporting, standardized outcome measures, longer follow-up periods and independent replication across multiple research centers. Additionally, homeopathy study designs should better align the research methodology with the intervention being studied without sacrificing scientific rigor. The goal is to maintain the standard for evidence while formulating research questions that accurately represent the personalized nature of homeopathy practice. This approach will yield clearer insights into where homeopathy offers meaningful benefits, where it falls short and how it can best contribute to evidence-informed, patient-centered integrative healthcare. Athena Eamon is a researcher and parent with nearly two decades of experience studying and using homeopathy, integrative health and whole-person wellness. Dr. Lauri Grossman has more than 30 years of experience as an integrative care expert, chiropractor, classical homeopath and global educator. Underwritten by Grato Health, in operation since 1987, dedicated to advancing health and wellness through natural, holistic solutions that support the body’s ability to heal.
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WISE TRADITIONS CONFERENCE October 16-18, 2026 • wisetraditions.org
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1200 attendees 75 exhibitors
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5 farm-to-table meals
A vibrant weekend of talks, socializing and delicious food SPEAKERS: Josh and Adam Bigelsen, Del Bigtree, Natasha Campbell-McBride, Laura Delano, Ben Edwards, Catherine Austin Fitts, Chris Knobbe, Joseph Ladapo, Thomas Massie, Sally Fallon Morell, Thaddeus Owen, Toby Rogers, Joel Salatin and many others! Volunteer Opportunities • Children’s Program • Saturday Night Banquet Special Rates for 13-20 Year Olds • Continuing Education Units • Farm Tour
3 Days with 5 Meals: $500 wisetraditions.org (703) 820-3333 $50 off registration Sept 1-18. Use code: NA
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Calendar of Events
Thursday, September 3 Music for Self-Care – A self-care music workshop can provide participants with opportunities to reduce stress, increase self-awareness, express emotions, and reconnect with personal strengths through active music-making, music listening, and creative arts experiences. The Zen Den on Main, 25 E. Main St., Marlton. www.ZenDenOnMain.com.
Yoga In the Woods – 11:11am-1:11pm. Practice in the beautiful outdoors designed to bring you back to the basics. Rancocas Nature Center, 794 Rancocas Rd., Westampton Twp. www.BlissfulButterflyYoga.com. Reiki Level 1 Healing Certification – 125pm. A day of energetic awakening and self-discovery for new students and previously attuned. Cost: $333. Otter Branch Dr., Magnolia. www.BreatheByJosie.com.
Friday, September 4
Monday, September 14
FREE Wellness Mocktails – 3-8pm. Stop by for a relaxing and rejuvenating tasting experience of delicious crafted mocktail samples made from Natural Life products. Cost: free. Natural Life Wellness Store, 480 E. Evesham Rd., Unit 103, Cherry Hill. Facebook & Instagram @NaturalLifeCherryHill for more information.
Women’s Circle – 6:30-8pm. A safe space for all women to gather and take time to release what is heavy. Cost: $40. The Zen Den on Main, 25 E. Main St., Marlton. www.ZenDenOnMain.com.
Psychic Signatures – Join us for an experiential class designed to help you strengthen your intuition, expand your awareness, and explore your natural psychic abilities. Through guided practices and handson exercises, you’ll learn techniques for grounding, protection, meditation, and developing your intuitive senses. The Zen Den on Main, 25 E. Main St., Marlton. www.ZenDenOnMain.com.
Saturday, September 5 FREE Samples & Sales – 9am-5pm. Explore natural health and wellness solutions including supplements, apothecary-style herbs, and so much more. Cost: free. Natural Life Wellness Store, 480 E. Evesham Rd., Unit 103, Cherry Hill. Facebook & Instagram @NaturalLifeCherryHill for more information.
Tuesday, September 15 Tai Chi & Salt Therapy – 6-7pm. Experience the calming, restorative benefits of tai chi. Salt Mine Wellness Studio, 200 Tuckerton Rd., Medford. https://MySaltStudio.com. Tuesday Night Book Club: The Yamas & Niyamas – 6:30pm. Join in-house teachers Shae Marcus and Joelle Gordon for a 10-week book club exploring The Yamas & Niyamas: Exploring Yoga’s Ethical Practice by Deborah Adele. Cost: $5 per week or $50 for the full series. The Zen Den on Main, 25 E. Main St., Marlton. www.ZenDenOnMain.com.
Wednesday, September 16 Garden to Kitchen: Eggplant, More than Just Ratatouille – 6:30-8:30pm. Learn the art of eggplant. Cost: $17.85. Camden County Certified Gardeners, 508 Lakeland Rd., Blackwood. www.CamdenCounty.com.
Unit 103, Cherry Hill. Facebook & Instagram @NaturalLifeCherryHill for more information. Divine Feminine Movement – Divine feminine embodiment practices are somatic meditations, designed to shift you out of goal-driven “doing” and into receptive “being”. Creating time and space for self-care and self-love. The Zen Den on Main, 25 E. Main St., Marlton. www.ZenDenOnMain.com.
Sunday, September 20 Quantum Healing Crystal Bowl Sound Bath – 11am. Join in this deeply restorative, multi-modality sound healing immersion. Cost: $44. Studio 67, 67 N. Main St., Medford. https://quantumorigins.us.
Friday, September 25 Tea Leaf Reading – 7-9pm. Experience the magic of tea reading and receive an intimate, 10-minute session. Janes Tea House, 602 Station Ave., Haddon Heights. https://JanesTeaHouse.com.
Saturday, September 26 Trails, Tails & Ales: 5K Trail Fun Run and Beer Garden – 9am-12pm. Run or walk for a good cause on this exclusive trail. Cost: $40. Woodford Cedar Run Wildlife Refuge, 4 Sawmill Rd., Medford. www.CedarRun.org. 30th Annual Woofstock Festival – 11am4pm. Join this celebration of community, compassion and all things furry. Cost: $2. Voorhees Town Center, 1370 Voorhees Town Ctr., Voorhees. www.AONJ.org.
Wednesday, September 9 Thursday, September 17 Ongoing Events Inner Coherence Reset: Level 1 – 6:30– 7:30pm. Seven-week wellness program exploring nervous system regulation, emotional balance, breathwork, meditation and the five practices of the Inner Coherence Method: Observe, Regulate, Attune, Focus and Align. Includes guided sessions, participant materials, practices and integration tools. $333 paid in full or two payments of $177. Annex Building, Dr. James Still Historic Office Site, 211 Church Rd., Medford. www.AlchemyJoy.com/icmethod.
Friday, September 11 Illumination Psychic Night – Join Nancy for an evening of psychic readings! The Zen Den on Main, 25 E. Main St., Marlton. For more information and to register for an event, please go to www.ZenDenOnMain.com.
Saturday, September 12 Wellness Fest: Waters of Renewal – 10am8pm. A beautiful day of yoga, workshops, live music, healing experiences, art and much more. Thyme Travelers Conservatory, 200 Creek Rd., Unit C. Mt. Laurel. WellnessFestNJ@gmail.com.
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Gong Sound Bath – Using gongs, singing bowls and chimes, she creates a wash of sound that gives your nervous system permission to rest — no experience or “correct” way to participate needed, just come as you are. The Zen Den on Main, 25 E. Main St., Marlton. www.ZenDenOnMain.com. Somatic Happy Hour – 6-7pm. Join in to ground, refresh and renew. We will dance to shake off stress. Cost: $33. Virtual. For more information and to sign up call or email Meryl at 973-879-933 or MerylHayton@gmail.com.
Friday, September 18 Whispers of Autmn: Yoga & Sound Bath – 6:30-7:30pm. Join this slow, Vinyasa/ yin class. Cost: $25. Woodford Cedar Run Wildlife Refuge, 4 Sawmill Rd., Medford. www.CedarRun.org.
Saturday, September 19 FREE Samples & Sales – 9am-5pm. Explore natural health and wellness solutions including supplements, apothecary-style herbs, and so much more. Cost: free. Natural Life Wellness Store, 480 E. Evesham Rd.,
NASouthJersey.com
Monday Storytime at Muddy Paws Farm Rescue – 10:30am. Join us for a sweet storytime on the farm. Cost: $11. Muddy Paws Farm, 17 Retreat Rd., Vincentown. www.MuddyPawsFarmRescue.org.
Wednesday Alchemy Joy Community Hours – 4:30– 6:30pm. Stop by to learn about upcoming Alchemy Joy classes, workshops and wellness programs, meet founder LaRonda Koffi and explore embodied and transformational wellness practices. Annex Building, Dr. James Still Historic Office Site, 211 Church Rd., Medford. www.AlchemyJoy.com.
Saturday Community Yoga at Zen Den on Main – 9-10am. Enjoy a donation-based, beginner-friendly Community Yoga class welcoming all experience levels. Zen Den on Main, 25 E. Main St., Marlton. www.ZenDenOnMain.com.
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Community Resource Guide
Classifieds
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.
Alternative and Complementary Medicine DR. SEAN C. INSELBERG, DAC, MSC, CNS Nutritional Wellness Center 1 Cinnaminson Ave, Ste 206 Palmyra, NJ 08065 856-499-2160 www.NutritionalWellnessNJ.com 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.
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.
Coaching
Help Wanted NUTRITIONAL WELLNESS CENTER, an established holistic wellness center, seeks an experienced massage therapist. Call 856-499-2160 or email nwcofsj@gmail.com for details.
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.
Energy Healer MERYL HAYTON Inner Peace Specialist, Advanced Certified EFT Practitioner, Energy Healer 973-879-9333 MerylHayton@gmail.com https://MerylHayton.com Meryl Hayton is a trauma-informed Inner Peace Specialist focused on nervous system regulation and removing stress-response patterns. Through EFT, somatic approaches and energy healing, she supports women in reducing chronic stress and cultivating lasting calm, clarity and emotional resilience. Free consultations.
Energy Healing Arts SAGE & SAND MYSTIC Kristina@SageAndSandMystic.com Sage & Sand Mystic offers one-to-one intuitive energy healing rooted in grounded mysticism. Sessions support clarity, alignment, and deeper self-connection through personalized, responsive energetic work.
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Functional Medicine
Hypnotherapy
CHARLOTTE NUSSBAUM, MD Medford Functional Medicine 103 Old Marlton Pike, Suite 203 Medford, NJ 08055 609-969-4844 www.MedfordFunctionalMedicine.com
DR. JAIME FELDMAN, DCH Chairman, Medical & Dental Division, International Hypnosis Federation 214 W Main St, Ste L4 Moorestown, NJ 08057 856-231-0432 • DrJaimeF@aol.com www.PartsTherapy.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.
Functional Nutrition NICOLE L. KITZITAFF, RDN TriUnity Nutrition & Wellness 1060 Kings Highway N., Ste. 301 Cherry Hill, NJ 08034 856-667-6805 Info@TriUnityNutrition.com www.TriUnityNutrition.com TriUnity Nutrition & Wellness, led by Nicole Kizitaff, RDN, uses functional nutrition, muscle testing, and holistic remedies to address root causes and optimize your health.
Health and Wellness Shop
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.
SUZY WEST HYPNOTHERAPY Suzy West, CMS-CHt, FIBH Board Certified Medical Support Clinical Hypnotherapist Fellow, International Board of Hypnotherapy 194 NJ-70, Suite 2, Medford 609-668-1217 Suzy@SuzyWestHypnotherapy.com www.SuzyWestHypnotherapy.com Suzy West Hypnotherapy offers compassionate, client-centered hypnotherapy to reduce anxiousness, transform limiting beliefs, break unwanted habits, improve sleep, and support personal healing for lasting, positive change in your daily life.
NATURAL LIFE WELLNESS STORE Dr. Abigail Arculeo, DCN, CNS Short Hills Town Center, 480 E Evesham Rd, Unit 103, Cherry Hill, NJ 08003 856-560-0119 Facebook & Instagram @NaturalLifeCherryHill Family-owned natural health and wellness store with supplements, herbs, and holistic products. Dr. Abigail Arculeo provides personalized functional nutrition care through her practice, Root & Restore.
Holistic Coaching
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.
APRIL WILLARD The Zen Den on Main 25 East Main St, Marlton, 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.
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SouthJersey Edition
Integrative Medicine/ Holistic Pain Management POLINA KARMAZIN, MD Board certified in Integrative Medicine & Acupuncture 2301 E Evesham Rd, Bldg 800, Ste 219 Voorhees, NJ 08043 856-528-2258 www.SouthJerseyHolistic.com 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 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.
IV Therapy PRIME IV HYDRATION & WELLNESS 900 Rte 73 N, Ste 890, Marlton 856-386-3251 www.PrimeIVHydration.com/locations/ new-jersey/marlton-08053 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.
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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.
Natural Mattress KELLY WERNERSBACH Adjust Your Sleep Mattress Boutique LLC 888 NJ-73, Marlton, NJ Kelly@aysmattress.com Offering a personalized, educational approach to mattress selection, we focus on your comfort and health needs to ensure a perfect sleep system—because quality rest is essential for overall well-being and daily vitality.
Numerologist TRACI ROSENBERG, MA Numerologist & Empowerment Coach 609-417-4526 TraciRosenberg@gmail.com www.SoulTalkWithTraci.com 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.
Rediscover your True Nature through a unique psycho-energetic process that transmutes deeply rooted patterns, restoring your innate relationship with Soul, Earth, Nature and Self while shaping the New Earth.
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.
Spiritual Wellness BETH O’BRIEN Spiritual Healing Through Guidance The Center Life in Balance, 520 Stokes Rd., Building A Medford, NJ | 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 & Hands-On Reiki TRUSTED HEALING HANDS AT THE CENTER FOR LIVING 639 Stokes Rd., Ste. 203, 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.
Psychoenergetic Therapy HEALERS UNIVERSE Andrea Regal | 856-904-5566 www.HealersUniverse.com
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Nutritional Wellness Center Integrative & Holistic Medicine for Optimal Health 1 Cinnaminson Ave. Suite 206 Palmyra, NJ 08065
856-499-2160 Holistic Healing Body, Mind & Spirit Anti-Inflammatory Balance Hormones Boost Mood Healthy Skin Pain Relief Regulate Stress Sound Sleep Dr. Flay DAc, Ellen, Samantha, Dr. Sean DAc, MSc, CNS
Holistic, Integrative Care
Allergies, Autism, Auto-Immune Conditions, Cancer, Chronic Fatigue Syndrome, Colds, Covid/Flu,
Digestive Diseases,
Diabetes, Fibromyalgia, Headaches, Lyme Disease, Mood Disorders, PTSD, Skin Conditions, Thyroid Disorders, Tinnitus, Weight Gain and more.
Acupuncture Reiki
Nutrition Response Testing NET
Deep Tissue Massage
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PEMF Therapy
(856)499-2160
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Wellness
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