Natural Awakenings is printed on partially recycled and fully recyclable newsprint with black soy ink.
Publisher’s Letter
Friends,
As I sit here with a steaming cup of tea, the last leaves outside my window have finally given in to the season. The trees stand bare, the night creeps in early and my fluffy socks have become non-negotiable. There’s something grounding about this quiet shift into dormancy. Life slows, and if we let it, so can we. This is the time of year that gently reminds us to rest, restore and gather ourselves before stepping into a new chapter.
In this issue, our feature story “Cultivating Joy: How Movement, Gratitude and Connection Transform Our Lives” explores what joy truly is—and what it isn’t. Joy isn’t reserved for picture-perfect moments. It’s something we practice, nurture and return to, especially as winter invites us inward. Understanding what blocks joy and how to reclaim it allows us to feel more alive, even in the stillness.
As the holidays draw near, we also look at the emotional labor that often goes unseen in our “The Heart Work of Kin-Keeping” article. Many traditions are held together by one person quietly carrying the load. This piece offers a welcoming reminder that responsibilities can be shared, and that the season feels far more joyful when everyone helps make the magic happen.
Food naturally takes center stage this month, and “The Winter Food Habit That Takes 10 Seconds and Changes Everything” highlights the surprising power of adding just one spoonful of fermented food to your day. It’s simple, science-backed and is exactly the kind of small shift that supports energy, immunity and emotional balance during the colder months.
We’re also exploring the tender side of shifting traditions in “Honoring What Was, Embracing What Is.” Families change, tables look different and sometimes the absence is felt just as deeply as the presence. This article offers grace and perspective for anyone navigating a holiday season that doesn’t look quite like the ones that came before it.
And of course, we can’t forget our loyal companions. “Boosting Canine Health: Holistic Immune System Strategies” examines how nutrition, rest and emotional wellness support a dog’s immunity. Our pets give us such steady devotion; this piece offers simple ways to support their vitality in return.
I hope this issue meets you right where you are and gives you something that feels nourishing.
Happy Holidays,
Shae Marcus, Publisher
Unlock Your Manifestation Style to See if It's Sabotaging Your Success
A new, two-minute, online assessment is revealing why some people effortlessly create the relationships and careers they desire while others struggle despite working harder. The Manifestation Quotient Intelligence (MQ) quiz identifies four distinct personality types, each with unique strengths and hidden sabotage patterns that directly impact goal achievement.
The assessment was developed by Dawn Ricci, a former private investigator who spent 15 years solving complex cases before transitioning into spiritual mentorship. “During my investigative career, I learned that solving cases required both analytical precision and intuitive insight,” Ricci explains. “I discovered the same dual intelligence is essential for manifestation.”
Her research suggests that most manifestation failures aren’t due to lack of effort or desire, but instead from using approaches that don’t align with an individual’s natural intelligence type. The free assessment reveals specific manifestation styles ranging from “the confident creator” to “the transformational visionary”, along with personalized strategies for each type.
Early users report the results feel “eerily accurate” and provide immediate clarity on next steps. “Once you understand your MQ, creating what you want stops feeling like struggle and starts feeling natural,” Ricci notes.
The assessment is currently available at www.WhatsYourMQ.com at no cost.
Start 2026 by Feeling Aligned and Inspired
Step into the new year with clarity, confidence and renewed energy during a live online workshop—Manifest Your Best 2026—hosted by Sharon Plower, founder of Live in Joy Yoga & Wellness, from 3 to 5 p.m. on December 28 via Zoom. The interactive experience invites participants to reflect on the past year, release what no longer serves them and set meaningful intentions that align with their authentic selves.
“This workshop is a sacred pause before the new year—an opportunity to reflect, release and intentionally create a year that feels aligned with who you truly are,” shares Plower.
Attendees will receive the Manifest Your Best 2026: Alignment Worksheet, a guided journal designed to help integrate lessons, set meaningful goals and manifest from a place of alignment rather than hustle.
“Whether calling in abundance, clarity or purpose, this workshop offers a heart-centered approach to start 2026 grounded, inspired and ready to thrive,” adds Plower.
Cost: $33. For more information or to register, visit www.LiveInJoyYoga.com.
New Earth Resonance Joins Center for Living
The Center for Living, in Medford, recently welcomed New Earth Resonance, founded by intuitive guide and energy practitioner Briana Schuster, who brings her deeply personal journey of awakening and embodied alchemy to the community.
Briana Schuster
From an early age, Schuster was attuned to subtle energies and the emotional currents of others, born into a Celtic lineage of healers and mystics known as the Women of the Rose. Her path has been one of descent and rebirth—moving through shadow, healing addiction and rediscovering her gifts through the practice of Marconics quantum energy and ritual embodiment.
Today, her work blends mysticism with modern understanding, helping women reconnect with their higher selves and integrate all aspects of being—mind, body and spirit. Through sound, ceremony and one-on-one sessions, she guides clients to remember their innate wisdom and embrace love as the ultimate teacher.
New Earth Resonance offers a space where spirituality meets science and transformation begins through self-awareness, frequency elevation and deep heart coherence.
Location: 45 S. Main St. For more information or to book a session, call 856-579-0814 or email BrianaMumford71@gmail.com Also visit www.TheCenterForLiving.net
South Jersey Physical Therapy and Sports Medicine, in Hainesport, is offering a limited-time opportunity for those looking to start the new year feeling renewed. The clinic is inviting individuals to experience a Functional Therapy Assessment and Rejuvenation Session for $75, regularly $349.
Owner Dr. Ken Cheng says the session provides “the ultimate gift—a renewed body, youthful vitality and lasting freedom from pain and stiffness.” He adds that the clinic blends the best of Eastern and Western medicine to help restore the body’s natural healing power, energy and mobility.
Cheng notes that many clients have called the care “the closest thing to the Fountain of Youth.” The promotion is aimed at those feeling worn down, battling old injuries or simply wanting to prepare their bodies for a healthier year ahead.
Location: 1299 Rte. 38, Ste. 9. For more information or to schedule an appointment, call 609-845-3585.
TriUnity Nutrition Makes Wellness the Season’s Best Gift
TriUnity Nutrition & Wellness, in Cherry Hill, is making holiday gifting more meaningful this December by helping people support lasting health. Individuals and families looking to stay well through the winter and start the new year with more energy and balance can take advantage of seasonal savings that make personalized wellness more accessible.
To help individuals and gift-givers alike, TriUnity is offering December specials, including discounted new patient consultations for $195 (regularly $295); 10 percent off all new program packages and gift card purchases over $200; and 20 percent off Immune Health Kits (available in-office only). Gift cards can be applied toward consultations, wellness programs or targeted products, offering a practical and thoughtful way to support someone’s health goals.
TriUnity Nutrition is known for its science-forward, root-cause approach. The team blends functional nutrition, advanced testing and personalized protocols to address issues like chronic fatigue, inflammation, digestive imbalance, hormonal shifts, stress resilience and immune health. Every plan is tailored to empower individuals to feel better from the inside out.
Location: 1060 Kings Hwy. N., Ste. 301. For more information or to schedule an appointment, call 856-667-6805 or visit www.TriUnityNutrition.com.
A Little Holiday
Magic at The Zen Den on Main
The Zen Den on Main, in Medford, is making holiday shopping a little more magical this season with a gift card promotion that benefits both the giver and the receiver. The wellness shop—celebrated for its crystals, metaphysical tools, teas, jewelry, candles, hand-mined Herkimer diamonds and wellness treasures—is offering a $10 bonus gift card with the purchase of a $50 gift card and a $20 bonus gift card with the purchase of a $100 gift card.
“Whether you’re building mindful gift baskets or slipping something special into a stocking, The Zen Den on Main offers heartfelt options with an added holiday perk,” says owner April Willard.
“It’s an easy way to spoil someone you love while keeping a little something for your own self-care stash—because giving should feel good on both sides.”
Willard adds that gift cards can be used toward anything in the shop, “making them perfect for crystal lovers, curious beginners or anyone that needs a moment of grounding during the holiday rush.”
Location: 45 S. Main St. For more information, call 609-257-8880 or visit The Zen Den on Main on Facebook.
Dr. Ken Cheng
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.
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Institute for Medical Wellness
The Yin-Yang of Gut-Brain Wellness
Combining colon hydrotherapy with infrared sauna sessions may help create a balance of cleansing and restoration that supports the gut-brain connection. Together, the practices aim to release what no longer serves the body while replenishing hydration, energy and a sense of calm.
Closed colon hydrotherapy is a gentle, therapist-guided technique designed to work with the body’s natural rhythms rather than forcing elimination. Using a gradual, fill-and-release method, the practice hydrates the colon at a cellular level, supports detoxification and may improve nutrient absorption—all while maintaining privacy and comfort.
“Colon hydrotherapy isn’t about forcing function—it’s about supporting it,” says Carylann Bautz, owner of Medford’s Allergy and Health Solutions Center. “When the body is hydrated, balanced and gently guided, it naturally returns to ease and resilience from the inside out.”
Clients often notice benefits beyond digestion, including increased energy, clearer skin, sharper focus and better sleep. Others report relief from bloating, fatigue, brain fog or inflammation. “This deeply restorative practice supports multiple body systems—gastrointestinal, lymphatic, nervous, microbial and emotional energy—helping restore overall vitality and balance,” says Bautz.
Paired with an infrared sauna, colon hydrotherapy may further support the body’s natural detox processes. The sauna encourages circulation, relaxation and a renewed sense of lightness. Bautz adds, “The result can be a clearer mind, calmer mood and a healthier gut.”
Allergy and Health Solutions Center is located at 278 Tuckerton Rd., in Medford. For more information, call 609-654-4858 or visit www.AllergyAndHealthSolutionsCenter.com
Ayurveda Detox for Multiple Sclerosis Relief
A 2025 observational study in India, published in the International Journal of Medical and Public Health, investigated the effectiveness of Ayurveda, specifically Panchakarma therapy, in managing pain and improving the quality of life for patients with multiple sclerosis (MS), a chronic autoimmune neurological disease that inflames and damages nerve cells in the brain and spinal cord. Panchakarma involves cleansing procedures designed to detoxify the body and balance the three doshas (energies) in Ayurveda—vata, pitta and kapha.
Over the span of four years, 120 female MS patients aged 19 to 50 received personalized Panchakarma treatments, including snehana (oil therapy), swedana (steam therapy), vamana (induced vomiting), virechana (purgation), basti (enema), nasya (nasal therapy) and
Ultra-Processed Foods
Undermine the Healthiest Diets
Ultra-processing breaks down whole foods into components and recombines them with additives, flavors, colors and emulsifiers, often making them high in calories, salt, sugar and fat. A 2024 study published in eClinicalMedicine examined the consumption of ultra-processed and minimally processed foods among 200,000 adults with various dietary patterns, including regular red meat eaters, low red meat eaters, flexitarians, pescatarians, vegetarians and vegans. Food frequency questionnaires and food diaries were used to determine diet type and ultra-processed food intake.
Across all diet types, ultra-processed foods made up roughly onefifth to one-quarter of total daily food intake. Vegetarians and vegans consumed slightly more ultra-processed foods than regular red meat eaters. Low red meat eaters, flexitarians and pescatarians ate modestly fewer ultra-processed foods than regular red meat eaters. All other groups ate more minimally processed foods than regular red meat eaters.
These findings challenge the assumption that plant-based diets inherently contain fewer processed foods. Vegetarian diets included slightly more ultra-processed foods than meat-heavy diets, while diets with modest amounts of meat or fish had the lowest ultra-processed food levels.
The authors noted that plant-based diets vary in quality depending on the degree of processing. While meat and dairy alternatives are often perceived as sustainable, many are highly processed. Simply replacing meat with packaged plant products may not yield the expected health or environmental benefits.
rasayana (rejuvenation), alongside yoga and meditation. While 20 percent of the participants showed limited benefits, the remaining 80 percent experienced significant improvements in self-reported pain, mobility and overall well-being, allowing them to reduce their reliance on corticosteroids.
While observational studies lack control groups and cannot establish causal relationships, they can be useful for exploring associations. Further research with larger sample sizes and a control group is needed to confirm these findings.
Understanding How Magic Mushrooms Affect the Brain
Psilocybin, a naturally psychedelic compound found in fungi known as magic mushrooms, distorts space-time perception. A 2024 study published in Nature investigated the brain activity of seven healthy adults before, during and three weeks after taking a high dose of psilocybin and methylphenidate, a stimulant commonly used to treat attention-deficit/hyperactivity disorder. Participants returned six to 12 months later for another psilocybin dose. Researchers used 18 magnetic resonance images (MRI) to track specific brain changes.
The study revealed that psilocybin significantly disrupted brain connectivity pathways, particularly in regions of the brain linked to self-awareness, time and space, with the most notable changes in the default mode network (DMN). The DMN includes brain regions associated with the sense of self and reality that are active during self-reflection, daydreaming, memory retrieval and mind-wandering.
Psilocybin’s disruption of brain activity could explain the profound changes in perception reported by users. Participants with greater brain changes reported more intense experiences. The brain connectivity desynchronization persisted for weeks, potentially explaining the enduring therapeutic benefits in treating conditions like depression.
Building Emotional Resilience in Cancer Survivors
Cancer survivors often experience emotional challenges such as anxiety, depression and fatigue. A study in the Journal of Clinical Oncology evaluated how mind-body practices could support the emotional recovery of nearly 600 cancer survivors with breast, prostate and gastrointestinal cancers, from early to advanced stages.
Participants were either randomly assigned or chose to join mindfulness-based cancer recovery (MBCR) or a tai chi/qigong (TCQ). Each program group was split into those that began their program immediately and a control group that was placed on a waitlist. The MBCR group met weekly for nine weeks and attended a six-hour weekend retreat between weeks six and seven. The TCQ group met weekly for 11 weeks and for a four-hour weekend retreat. Both groups were encouraged to practice daily at home for 30 to 45 minutes.
By the end of the study, both groups showed significant mood improvements compared to the waitlist control group, regardless of whether they chose their program or were randomly assigned. The MBCR group had the greatest reductions in tension, anger and fatigue, with increased energy. The TCQ group notably lowered depression and anger, and boosted vitality. Women benefited more from the MBCR program than men, while younger participants and those with advanced cancer cases responded more strongly to the TCQ program. The study provides strong evidence that gentle mind-body practices are powerful tools to support emotional healing of cancer survivors.
mscornelius from Getty Images/CanvaPro
A New Piece in the Human Evolutionary Puzzle
A New Scientist article confirmed that a 146,000-year-old skull found 90 years ago in Harbin, China, belongs to a Denisovan, an ancient hominin race. This discovery provides scientists with a clear image of Denisovans, which had faces similar to ours, but with prominent brow ridges, a smaller forehead and a long braincase. Researchers believe that Denisovans are more closely related to modern humans than Neanderthals, based on the estimated age of our common ancestors. This finding will prompt a reevaluation of other East Asian fossils.
Denisovans were first identified in 2010 through a finger bone and teeth found in a cave in Siberia, Russia. Scientists matched mitochondrial DNA from the Siberian tooth to Denisovan proteins in the skull.
A New Era for Ocean Conservation Begins
After two decades of effort, the High Seas Treaty, officially the Treaty for the Conservation and Sustainable Use of Marine Biological Diversity of Areas Beyond National Jurisdiction, was ratified by Morocco (the 60th nation) in September, becoming international law in January 2026. Although the United States signed the treaty, it has not been ratified by the Senate. This treaty replaces a patchwork of international and industrial organization rules.
The treaty establishes a legal framework to conserve and sustainably use marine biodiversity in two-thirds of the oceans beyond any country’s exclusive economic zone. The treaty’s goals are to protect marine life; establish protected areas; regulate marine genetic resources; and promote equitable benefit sharing, capacity building,
The Fall of Orange Juice
Once a staple of the American breakfast, health and economic concerns have led to a decline in orange juice consumption. Beginning in the 1950s, the Florida Citrus Commission promoted it to boost vitamin C levels and prevent colds and acidosis, a condition where the body accumulates too much acid. At its peak, three-quarters of households kept orange juice in their refrigerators.
Over the past 20 years, orange juice consumption has plummeted by nearly 50 percent. It contains as much sugar as soda, contributing to the obesity and diabetes crises. The price has surged by 67 percent in the past decade, driven by the loss of almost 92 percent of Florida’s citrus groves due to a bacterial disease spread by an invasive insect, which makes the fruit bitter and weakens the trees, and by an increase in hurricanes linked to global warming. Hurricane Milton alone destroyed an estimated 20 percent of Florida’s orange crop.
marine technology transfer and environmental-impact assessment of oceanic activities.
Human Artifacts Found in Vulture Nests
In a study published in the journal Ecology, archaeologists report the discovery of more than 200 human artifacts in the nests of bearded vultures. The scientists rappelled down cliffs to 12 abandoned nests of these bone-eating raptors, which vanished from the cliffs a century ago. Only 308 breeding pairs remain in Europe.
Bearded vultures build and maintain nests for long periods, sometimes for centuries, resulting in thick structures made of a variety of materials, including branches and bones. The scientists found well-preserved human items that were 150 to 675 years old, including leather items, fabric fragments, tools, a crossbow bolt and a slingshot. The most surprising discovery was a sandal made from woven esparto grass believed to be between 650 and 750 years old. The cool, dry conditions in the cliff caves preserved the artifacts.
Deforestation Dulls Butterfly Colors
Scientists in Brazil’s Amazon rainforest have found that butterflies are losing their color. This research is part of a study on the discoloration or alteration of color in the natural world caused by human-driven environmental changes. The earliest known instance of such a change was during the Industrial Revolution, when the peppered moth turned black to blend into its sooty surroundings.
In Brazil, scientists observed a stark difference between butterflies in the rainforest and those in deforested areas. The rainforest is home to a wide array of colorful butterflies, whereas those in deforested regions are brown or grey. In eucalyptus plantations that have replaced the rainforest, dull-looking butterflies thrive. Deforestation impacts the most colorful species first, as the loss of vegetation makes them more vulnerable to predators. Without the protection of natural habitats, the most colorful and ecologically special species could be lost.
David O'Brien from Getty
Images/CanvaPro
Cátia
Matos from
Eco-Smart E-Waste
by Natural Awakenings staff
Decluttering tech can be liberating, and doing it right benefits the environment. Electronic waste (e-waste), including obsolete or broken computers, televisions, home appliances and phones, contains hazardous materials such as mercury, beryllium and lead that can contaminate waterways and soil if not discarded properly.
The United Nations Institute for Training and Research reports that e-waste generation is outpacing recycling by five times, with less than 25 percent recycled globally. According to the U.S. Environmental Protection Agency, recycling 1 million laptops saves enough energy to power more than 3,500 homes each year. Recycling or reselling our old devices not only reduces greenhouse gas emissions, but also can earn us some extra money.
Responsible Disposal Tips
• Sell devices on platforms like Poshmark. com or eBay.com.
• Recycle electronics responsibly. Check the Electronics Recycling Coordination Clearinghouse (eCycleClearinghouse.org) for state-specific e-waste laws.
• Use Earth911.com or e-Stewards.org to find nearby recycling centers that accept electronics.
• Avoid buying devices designed to become obsolete, such as those with non-replaceable batteries, proprietary chargers and sealed hardware.
• Use the e-waste recycling programs at retailers like Best Buy, Staples and Goodwill.
• Use Call2Recycle.org to locate battery recycling options.
• Before buying a replacement, consider repairing a device to extend its lifespan.
• Visit TerraCycle.com for hard-to-recycle items like cords and headphones.
• Attend local e-waste collection events organized by cities, schools and libraries.
• Before recycling, selling or donating a device, remember to back up data, delete personal information, remove batteries and SIM cards, and gather chargers and accessories for recycling.
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Cultivating Joy
How Movement, Gratitude and Connection Transform Our Lives
by Hannah Tytus
“Discovering more joy does not, I’m sorry to say, save us from the inevitability of hardship and heartbreak. In fact, we may cry more easily, but we will laugh more easily, too. Perhaps we are just more alive,” reflected the late Archbishop Desmond Tutu in The Book of Joy: Lasting Happiness in a Changing World, where he shared wisdom alongside the Dalai Lama.
Joy invites us to be more alive. It surfaces through awareness, connection and acceptance of the present moment, exactly as it is. As winter days grow shorter and the year draws to a close, this is a wonderful time to explore what joy truly is, the things that block it and how it can be reclaimed. Ultimately, joy is not a reward for a perfect
life, but a way of being that reminds us to embody our full humanity. Though sometimes fleeting, joy can be profoundly sustaining.
A Physical Experience
“Joy is much bigger than happiness,” asserted Tutu. “While happiness is often seen as being dependent on external circumstances, joy is not.” This mindset—rooted in both heart and spirit—aligns closely with the Dalai Lama’s vision that genuine fulfillment comes from recognizing the deep interconnectedness of all living beings. Joy is an embodied emotion that is distinct from happiness. Happiness is stable, evaluative and may reflect broader life satisfaction—a contentment with one’s career, finances, family, romantic relationships or personal fulfillment—while joy is experienced in the present moment. It is intense, yet fleeting.
In a study conducted in 2025 and published in the International Journal of Qualitative Studies on Health and Well-Being, researchers interviewed 14 adults about their experiences of joy. The findings explain joy as a complex emotion shaped by individual, relational and cultural contexts. According to the research, joy is intense, transcendent and deeply felt—often arising spontaneously in response to meaningful experiences or connections.
In contrast, happiness encompasses a broader spectrum, exhibiting greater stability, and is associated with life satisfaction and contentment. Participants described joy as a somatic experience, identifying sensations such as “a rush of warmth and lightness throughout the body,” “electricity,” “a bubbling up,” and “tingling sensations,” accompanied by “the urge to move, smile and embrace others.” These visceral reactions often accompanied moments of intense connection, awe and accomplishment.
If joy is felt through the body, movement itself becomes a doorway to experience it more fully. This cultivation of joy is the cornerstone of Jennifer Joy Jiménez’s life’s work. A pioneer in integrative movement and founder of the Brave Thinking Institute’s Health & Well-Being Division, she developed TranscenDANCE, a conscious dance modality for all ages and mobility levels designed to improve mental, emotional and physical health through inspiring music, body positivity and free-form movement.
Conscious dance is any form of movement that emphasizes mindfulness, inner exploration and emotional release rather than performance or choreography. Although these transformative movement practices have existed for thousands of years, Jiménez laments that for many Americans, dance may be confined to weddings, occasional outings or fitness classes, leaving little room for the expressive and
emotive daily practice that “allows our soul-self to move our human self.”
Jiménez asserts, “Just a few minutes of dancing releases the happy hormones, offering a DOSE [dopamine, oxytocin, serotonin and endorphins] that shifts our mood better than any antidepressant.” Scientific evidence supports this assertion. A 2024 meta-analysis published in The BMJ analyzed 218 clinical trials, demonstrating that dance was more effective in alleviating depression symptoms than walking, yoga, strength training and even traditional antidepressants.
The Social Nexus
Joy thrives on connection. While it can arise in solitude, it naturally expands most effectively through relationships and shared humanity. When individuals feel seen, supported and part of something larger than themselves, their sense of well-being deepens.
The 2024 World Happiness Report identifies social support as one of the strongest predictors of life satisfaction. Similarly, the Harvard Study of Adult Development—one of the longest-running longitudinal studies of human health—has shown that healthy, fulfilling relationships are the single greatest predictors of both longevity and life satisfaction.
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Exercises To Expand Our Gratitude
by Hannah Tytus
Gratitude is an important part of joy because it helps us savor life and recognize that much of our good fortune comes from others, including those that have made it possible for us to be ourselves.
Saying Thanks at Mealtime: According to the Dalai Lama in The Book of Joy, even the act of eating a vegetable dish can become a communal experience. Hold gratitude for the seed in the earth, the sunlight and rain that nurtured it, the hands that tended and harvested the plant, the people that transported it to the local market or restaurant, and those that prepared the meal or taught us to cook.
Writing Down the Blessings: This daily practice is suggested by Jennifer Joy Jiménez, founder of the Brave Thinking Institute’s Health & Well-Being Division. With eyes closed, recall three items from the day for which to be grateful—from a friend’s kindness to the bounty of a good meal or the pleasant aroma in the air. Record these items in a journal, aiming to add three new items each day.
This growing body of research underscores that social connection shapes health across our lifespan. Individuals that maintain meaningful relationships exhibit lower risks of cardiovascular disease, hypertension, diabetes, infections, cognitive decline and depression compared to those that are lonely. When people share laughter, empathy or a sense of belonging, they exhibit improvements to their nervous system and immune function, as well as an expanded capacity to experience joy.
Isolation’s Impact
While connection nurtures joy, disconnection erodes it. In The Book of Joy, the Dalai Lama identified loneliness as one of the most significant obstacles to joy, emphasizing that it arises not from isolation itself, but from a mindset of separation. A person can live alone in the wilderness and still feel content, while another may feel lonely in a crowded room. Loneliness, he suggests, emerges when the heart closes—when anger, fear or stress obscure the ability to perceive warmth in others.
Hamdi Kandi from Hamdi Kandi Studio/CanvaPro
Many modern experiences reinforce this sense of separation. Chronic stress, fatigue, poverty and depression all constrict the emotional space needed for joy. Cultural ideals built around constant happiness add another layer of strain. Researchers describe how placing pressure on ourselves to be perpetually positive leads us to suppress authentic emotion, rather than cultivate genuine contentment. The Dalai Lama observed that persistent anxiety keeps the mind spinning in worry, unable to rest in presence.
Emotional avoidance further narrows the capacity for joy. According to the 2024 World Happiness Report, individuals that intentionally process difficult experiences report a 40 percent increase in life satisfaction. Gratitude research suggests the reason behind this phenomenon: Recognizing joy requires openness and receptivity. When individuals soften their defenses and allow life’s full range of emotion, they create space for joy to return.
Cultivating Gratitude
Adopting an attitude of gratitude is one of the best ways to cultivate joy. Recognized by the Dalai Lama as one of the “8 Pillars of Joy”, gratitude has been shown to enhance the capacity to perceive joy in everyday life. Gratitude increases joy, and joy, in turn, increases gratitude in an upward spiral of positive disposition. A 2018 study published in The Journal of Positive Psychology revealed that when the participants practiced gratitude regularly, it became part of their natural disposition. Participants that exhibited greater gratitude also experienced heightened levels of joy.
Jiménez notes that cultivating gratitude—and therefore joy—is not just a matter of responding to positive circumstances. “There is a difference between gratitude for and gratitude in. It’s easy to be grateful for positive windfalls like winning the lottery or receiving a nice gift. But when something challenging happens, such as a loved
one receiving a serious medical diagnosis, how can we be grateful in that moment for the gift that lies in the wisdom of that situation?” Viewing challenging events as lessons with the potential for wisdom and healing helps us cultivate a more resilient kind of gratitude.
As Tutu and the Dalai Lama teach, joy is not the absence of struggle but the presence of heart. It lives in the body, grows through connection and deepens through gratitude. To reclaim it, we must soften the grip of perfection, release the myth of constant happiness and allow space for both laughter and tears.
Jiménez reminds us that joy is something to be practiced—not achieved—through movement, mindfulness and a willingness to feel. Gratitude becomes the bridge that turns awareness into aliveness, inviting us to notice what was there all along. When people pause long enough to be present, they discover that joy does not need to be sought. It simply needs to be welcomed.
Hannah Tytus is an integrative health coach, researcher and content creator for KnoWEwell, P.B.C., as well as a former writer at the National Institutes of Health.
Balancing Joy and Blood Sugar This Holiday Season
The holidays are full of joyful moments—gatherings, connection and beloved traditions (with plenty of sweet treats along the way). From cookie swaps to family recipes, sugar often takes center stage. It’s part of the magic—but without steady support, it can also leave our energy scattered and our bodies feeling off-balance.
Here’s the truth: This isn’t about “just having willpower.” When we eat high-sugar foods on their own, blood sugar rises quickly, and insulin responds just as fast to bring it back down. That rollercoaster can leave us feeling foggy, fatigued, irritable—or suddenly reaching for another cookie.
The key is balance—not restriction. The goal is to support our bodes before they crash—so we can fully enjoy the season. Two key tools to make this happen are adequate protein and mineral-rich hydration.
Start the day with 20 to 30 grams of high-quality protein. Options like eggs with sautéed greens, Greek yogurt with seeds and berries or a nourishing smoothie can set the tone for stable energy and more intentional food choices throughout the day.
Hydration matters, too. Even mild dehydration can intensify sugar cravings and throw off hunger signals. Sip water regularly, and try adding a pinch of sea salt or a splash of coconut water to support mineral balance and adrenal function—especially helpful if we’re enjoying holiday cocktails or caffeine.
Before heading to a celebration, have a mini-meal with protein, fiber and fat. Something as simple as a few almonds, hummus with veggies or a slice of turkey can buffer blood sugar spikes and help us savor those sweet moments without the crash.
Don’t forget the role of stress. Holiday travel, busy schedules and family dynamics can activate our nervous system—and when cortisol is high, our body craves quick energy. A short walk, a few deep breaths or a quiet pause can be just as powerful as a perfectly balanced plate.
This season isn’t about avoiding sugar—it’s about supporting the body so we can experience the joy, connection and celebration more fully. With a few nourishing habits in place, we can feel energized, balanced and present for what matters most.
Nicole L. Kizitaff, RDN, is a Functional Nutritionist and Quantum Nutrition Testing Practitioner with TriUnity Nutrition & Wellness, LLC. For more information, visit www.TriUnityNutrition.com
HEALTHY HOT COCOA
DAIRY-FREE | NATURALLY SWEETENED
Ingredients
1 cup unsweetened almond, oat, or coconut milk
1 tbsp raw cacao powder
1 tsp maple syrup or raw honey
1 tsp coconut oil or ghee
¼ tsp vanilla extract
Pinch of cinnamon
Pinch of sea salt
DIRECTIONS
Gently heat the milk in a small saucepan until warm but not bubbling. Whisk in the cacao, sweetener, coconut oil or ghee, vanilla, cinnamon, and sea salt. Keep whisking until everything blends into a smooth, velvety cocoa. Pour into a favorite mug and enjoy a richer, healthier take on a classic.
Photo by Polina Tankilevitch for www.pexels.com
—Vivian Swift
The Magic of Gourmet Salts
From Fleur de Sel to Himalayan Pink
by Maya Whitman
Specialty salts can transform everyday foods. To elevate the experience, add bold chili salt to a hearty winter stew, smoked salt to popcorn or ruby-colored wine salt to chocolate truffles. Flavored finishing salts surprise the tastebuds in ordinary dishes like oatmeal, desserts or hot cocoa. Used mindfully, gourmet salt reduces the need for excessive sodium and invites us to savor the extraordinary.
best in food—all those hidden flavors,” says Craig Cormack, a gourmet salt chef in Cape Town, South Africa. His career as a food artisan advanced in 2009 when he embraced specialty salts. “My personal collection is sitting at 232 naturally occurring salts from around the world,” adds Cormack, who favors unrefined regional varieties, but also enjoys bold options such as smoked Danish Viking salt for its ancient, bonfire-infused qualities.
Salts vary in texture, flavor and nuance based on their source and harvesting techniques, such as solar evaporation or hand-raking. Many contain trace minerals, adding depth to dishes, and when consumed in moderation, sea salt may benefit the body compared to refined salt.
Salt’s Good Side
Salt has a bad reputation for causing high blood pressure and other health conditions, but the U.S. Food and Drug Administration (FDA) states that more than 70 percent of dietary sodium comes from prepared and packaged foods, not from salt added at home. The FDA daily value for sodium is less than 2,300 milligrams per day, and using unrefined salts can be a healthier alternative to common table salt, which is demineralized and processed with anti-clumping agents. Celtic gray salt and other mineral-rich varieties contain naturally occurring, trace heavy metals, but also minerals like potassium, magnesium and calcium, which can help prevent the body from absorbing harmful metals like lead.
“I think salt is amazing and brings out the Langan/CanvaPro
“We all need salt in moderation to live. The best way to ingest salt is to season your own food. Processed food has too much salt, and you can’t control your intake. Naturally made, mineral-rich salt is the best choice,” affirms Nancy Bruns, a seventh-generation salt maker at J.Q. Dickinson Salt-Works, in Malden, West Virginia. She and her family produce rare, small-batch finishing salts harvested from the ancient Iapetus Ocean beneath the Appalachian Mountains.
Spanning the Salt Spectrum
Whether sourced from evaporated seawater (sea salt) or underground salt mines (rock salt), there is much to choose from. Sea salt comes in various colors, coarseness and complex flavors. Highly prized flake salt—fleur de sel from coastal France—is hand-harvested from evaporation ponds with clay bottoms and, with its delicate, paper-thin crystals, offers delicious nuances as a finishing salt. Celtic gray salt,
sourced deeper within evaporation ponds, contains more moisture and minerals.
Himalayan pink salt, mined from salt beds formed from ancient seas approximately 600 million years ago, contains more than 80 minerals and has a rosy color due to the presence of iron oxide and magnesium. Black volcanic rock salt, also known as Himalayan black salt or kala namak, has a pungent, sulfuric quality that diminishes with heat during cooking and imparts an egg-like aroma and taste that can be useful in vegan recipes. The large, coarse grains of kosher salt traditionally used in Hebrew cuisine give food a robust, briny quality and satisfying texture.
Salt can be infused with herbs, spices, fruits and smoke from various woods to create a multitude of flavor qualities and moods. Bruns highlights her ramp-infused salt, which is combined with wild onions gathered during the Appalachian springtime. Charred oak from old bourbon barrels makes their smoked salt a favorite for grills and even chocolate desserts. Cormack spotlights the fine indulgence of Tartuflanghe brand truffle salt from Italy for an unforgettable mushroom risotto.
Bruns is grateful for the timeless spirit of salt. “I come to work on the same land where my ancestors made salt for over 150 years.
I feel their presence, as if they are watching over my shoulder. That legacy and sense of stewardship is present every time I sprinkle salt on my food.”
Maya Whitman is a frequent writer for Natural Awakenings.
POMEGRANATE PICKLED FISH
This gourmet holiday dish is ideal for a dinner party.
YIELD: 8 SERVINGS
3½ lbs yellowtail fish, skinned
6½ oz vegetable oil
3½ lbs sliced onions
1 Tbsp garam masala
1 tsp fennel seeds
1 tsp coriander seeds
1 tsp black peppercorns
4 whole cloves
4 to 5 bay leaves
FLAVOR-INFUSED SALT
1 tsp dried herbs, spices or citrus zest of choice ¼ cup kosher salt, coarse sea salt or coarse Himalayan pink salt
Basic Infusion Instructions
In a bowl, combine 1 teaspoon of dried herbs, spices or citrus zest for every ¼ cup of kosher salt, coarse sea salt or coarse Himalayan pink salt. Stir thoroughly and store the mixture in a sealed, dry, airtight jar. For optimal results, let the flavored salt sit in the closed jar for a few hours before use.
Suggested Combinations and Uses
Create a delicious finishing salt for grilled shrimp, vegan tacos or black bean soup by combining 1 teaspoon fresh lime zest, ½ of a dried hot chili pepper and ¼ cup kosher salt. Sprinkle to taste just before serving.
Enhance fresh blueberries, melon, warm oatmeal or freshly baked brownies with a unique flavor by crushing 1 teaspoon of organic lavender buds in a mortar and pestle until the flowers are bruised and fragrant, then combining them with ¼ cup coarse Himalayan pink salt. Sprinkle to taste immediately before serving.
Make a wonderful cooking salt for roasted vegetables by mixing 1 teaspoon dried rosemary with ¼ cup Celtic gray sea salt. Sprinkle to taste before baking in the oven.
Recipe courtesy of Marlaina Donato.
¾ cup, combined, equal amounts of dried apricots and sultanas (golden raisins)
2 cup white or red wine (red wine gives fish a deeper color)
½ Tbsp coarse salt
5 Tbsp white wine vinegar
2 Tbsp brown sugar
Seeds of 1 large pomegranate
FOR HOMEMADE LIME MAYO
5 large egg yolks
1 Tbsp English mustard
Juice of two limes
Preheat the oven to 400° F.
Zest from one lime
1½ cups sunflower oil
1 tsp salt
Place fish in a baking dish, allowing space for sauce.
Heat the vegetable oil in a Dutch oven or a flat wide pot. Add onions, cover and sauté at low heat for 30 minutes, stirring occasionally, until they become sweet.
Stir in garam masala, fennel, coriander, peppercorns, cloves and bay leaves. Turn heat up to medium and fry for 30 seconds to temper the spice, and then add the apricots, sultanas, wine and salt. Reduce heat and simmer uncovered for 20 minutes.
Remove pan from heat and stir in the vinegar and sugar until well incorporated into the sauce. Pour sauce over the fish. Cover baking dish with foil and bake for 20 minutes.
Remove dish from oven, let it cool completely and then refrigerate for at least a day.
Add all the lime mayo ingredients into a bowl, except for the sunflower oil. Slowly add the oil while whisking the ingredients vigorously. When all the oil is added, the mix should be velvety smooth and be able to hold its own shape. Store in the refrigerator.
Serve cold fish on a salad with homemade lime mayo. Garnish with a sprinkle of pomegranate seeds.
Recipe courtesy of Craig Cormack.
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The Winter Food Habit That Takes 10 Seconds and Changes Everything
by Shae Marcus
Every winter, the same pattern shows up: heavier meals, tighter schedules, shorter days and a nervous system that feels like it’s running a small marathon in a puffer coat. We tend to reach for comfort in all the usual ways—soups, baked goods, sugar, caffeine—but one of the most powerful winter habits is the one almost no one talks about.
A spoonful of fermented food.
It sounds almost too simple, but the science behind it is solid. During fermentation, beneficial microbes transform everyday ingredients into probiotic-rich foods that support digestion, immunity, mood regulation and nutrient absorption. And because so much of the immune system and emotional resilience lives in the gut, this tiny daily act can create an outsized impact during the coldest months.
Here’s the twist most people don’t know: Most store-bought kraut on the regular shelf contains zero live cultures. If it’s not refrigerated and not labeled raw or unpasteurized; it’s basically just cabbage with a PR team. That one fact alone tends to send people straight to the fridge aisle.
Fermented foods also offer an unexpected benefit: They can help us feel lighter after winter meals that usually weigh us down. The acids and enzymes they contain give digestion a boost, making rich dishes easier to handle. A bite of kimchi next to roasted vegetables wakes up the whole plate. A spoon of miso in a warm broth steadies a stressed-out stomach. Yogurt or kefir in the morning helps regulate
blood sugar at a time of year when sweets come flying at us from every direction.
Here’s the part that makes people stop scrolling: A small daily serving—one to two tablespoons—is enough. Not a bowl. Not a project. Just a little.
For something that can be screenshotted and tried tonight, here’s a quick winter favorite:
THREE-INGREDIENT MISO GLAZE
This is the kind of recipe that deserves a permanent spot in our winter rotation. It’s fast, it’s flexible and it makes any roasted vegetable taste like we tried a lot harder than we did.
1 Tbsp white or yellow miso
1 to 2 tsp maple syrup (adjust to taste)
1 to 2 Tbsp warm water to thin
Optional: pinch of grated ginger or splash of rice vinegar
In a small bowl, whisk the miso with warm water until smooth.
Add maple syrup and adjust until you find the balance you like—slightly sweet, slightly savory.
Toss with warm roasted vegetables right out of the oven. Sweet potatoes, carrots, squash, and Brussels sprouts all work beautifully.
Serve immediately so the glaze clings while the vegetables are hot.
The miso adds probiotics and depth. The maple syrup caramelizes on the warm vegetables. The whole thing feels cozy without being heavy.
Shae Marcus publishes the Natural Awakenings South Jersey and Philadelphia editions and leads women’s wellness retreats. She believes small daily habits carry big power—especially in winter, when we’re all just trying to stay healthy without giving up the comfort foods we love.
Photo by Manuel Mouzo for www.pexels.com
Cross Training for Holistic Health
Advantages of a Well-Rounded Exercise Routine
by Jordan Peschek, RN-BSN
The U.S. Department of Health and Human Services Physical Activity Guidelines for Americans advises adults to engage in at least 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity aerobic exercise weekly, along with muscle-strengthening activities for major muscle groups at least twice a week.
Cross training is a powerful approach that combines aerobic and strength training into one dynamic routine, helping individuals reach their physical fitness goals more efficiently. According to Dawn Coleman, an American Council on Exercise-certified personal trainer in Cedarburg, Wisconsin, “Cross training benefits greatly outweigh focusing on one particular type of training. By creating multiple stimuli for the body, you allow it to adapt quickly to input, prevent injuries and allow the body to be prepared for the unknown scenario.”
Benefits of Diversified Workouts
For everyone, regardless of age or ability, integrating aerobic or cardiovascular exercise with resistance or strength training offers many health benefits, including reduced stress, better sleep, improved self-esteem, enhanced immune function and heart health, as well as beneficial bone mass and body weight. Despite these advantages, many may be hesitant to start cross training due to uncertainty about where to begin.
For example, a regular jogger might not know which strength exercises to pair with their running routine, while gym-goers lifting weights may be reluctant to add cardio. Whether someone is a competitive runner aiming to prevent injury and build strength or a non-athlete looking to optimize health as they age, combining both strength and cardiovascular training is a fun and effective choice.
“I see a lot of overtraining-related injuries when athletes fail to diversify from their sport,” says Tessa Kothe, a practitioner in Colorado Springs with a Ph.D. in physical therapy. “Clients who implement cross training tend to end up more robust, healthier and recover from their injuries much faster than those who do not diversify their training.”
Building Strength and Endurance
The American Council on Exercise (ACE) Integrated Fitness Training (IFT) Model provides four training phases, depending on the abilities and goals of an individual. Beginners, for example, ease into exercises that enhance postural stability, core activation and static balance with exercises such as planks, single-leg stands with core contraction and a heel-to-toe walk with a three-second pause after each step, respectively. Additional exercises are gradually introduced to enhance a person’s health and function, with a focus on five primary movements:
1. Bending and lifting (squats)
2. Single-leg movement (lunges)
3. Pushing (bench press, push-ups and triceps extensions)
4. Pulling (pull-ups, one-arm rows and bicep curls)
5. Spinal rotation (lying knee-to-chest twists and planks with sideto-side twists)
Once these more advanced exercises can be performed safely in the correct form, then weight or resistance is added. The final phase of the ACE IFT Model involves performance training with functional movements that incorporate load, movement and speed to boost agility, quickness and power.
Cross training combines strength and cardiorespiratory benefits into a single workout by alternating between strength-based and aerobic activities, engaging multiple systems in the body. It appeals to those that value a holistic wellness approach due to its adaptability. Sessions can be tailored to individual needs, energy levels, wellness goals and time constraints. By choosing enjoyable and convenient exercises, we can avoid monotony and increase the likelihood of making them a regular part of life.
A cross training day might include a hike with weighted walking poles or a 15-minute yoga flow followed by a workout with light resistance bands. Another example is combining 10 to 20 minutes of rowing or stair climbing with 20 minutes of core work, squats and lunges.
During aerobic activities like walking, running, biking or swimming, ACE recommends beginning with 20 to 30 minutes of aerobic exercise at a pace that allows easy conversation, then gradually adding longer workouts, intervals, increased speed or higher intensity.
For newcomers to cross training, begin with two sessions per week, alternating 15 minutes of strength training with 15 to 20 minutes of cardio or mobility work. This can
be gradually increased to meet the recommended weekly physical activity guidelines.
Tips for Success
• Listen to the body. Each day is different. Honor energy levels and prioritize form and safety over intensity.
• Fuel and recover well. Whole foods, hydration and ample sleep are essential for muscle repair and sustained energy.
• Keep it simple. Basic tools like a yoga mat, jump rope or pair of dumbbells are often all that is needed to get started.
• Seek community. Group classes, virtual platforms or one-on-one guidance can
provide structure, proper form instruction and encouragement.
Cross training is more than just a workout plan; it is a practice of self-care, strength and sustainability. For those embracing holistic living, this style of movement aligns well with long-term wellness goals. It is about cultivating a resilient, vibrant body and mind that can carry us through the decades with grace.
Health Begins Here…
Customized holistic treatments to address all aspects of health
• Himalayan salt room for respiratory, skin conditions and stress relief
• Unique massage therapies including lymph drainage, oncology as well as cupping
• Full spectrum infrared for detox and immune health
Jordan Peschek has a background in personal training, yoga instruction and mental health nursing. She publishes the Milwaukee and Twin Cities editions of Natural Awakenings. Fully educated and trained insturctors. Over 25 years of experience in holistic, pilates, dance, Reiki, Massage and Gyrotonic fields. Offering Private, Duet and Small Group classes in a fully-equipped studio.
The Heart Work of Kin-Keeping
Transforming Family Responsibilities Into a Shared Experience
by Hannah Tytus
The holidays can be a celebration of joy and family time, but for many, they are also a marathon of invisible labor. Someone has to hold it all together, planning meals, wrapping gifts, coordinating visits and meeting everyone’s expectations. Health psychologist Kari Leibowitz, author of How to Winter, notes, “The holidays are when we get wrapped up in shoulds—I should do this, or I’ve always done it this way. But things feel joyful only when the person carrying the load feels joyful, too.” That person managing everything amid the chaos is the family kin-keeper.
In 1985, sociologist Carolyn Rosenthal coined the term “kin-keeping” to describe the often-invisible work of maintaining family bonds: remembering birthdays, organizing holidays, coordinating visits and keeping everyone connected. A kin-keeper serves as the connective tissue across generations.
Kin-keeping work is rarely assigned; it is quietly assumed across families. The burden falls disproportionately on women, often passing from mother to daughter. Rosenthal’s concept builds on a long history of women’s unpaid labor in the home. Across cultures, someone— usually a woman—has been expected to weave the social fabric, whether through cooking, hosting or mediating family ties. These roles often arose out of necessity but hardened into expectations. This important work demands time, intention and skill. It intensifies during the holidays when meals must be coordinated, gifts tracked and gatherings orchestrated.
Even when roles are unspoken, someone absorbs the relational labor, becoming the family magic-maker.
Kin-keeping is critical for family cohesion. 2023 research published in Sex Roles shows that having a dedicated kin-keeper strengthens intergenerational bonds, encourages rituals and sustains relationships over time. Yet this labor is often unseen, underappreciated and unevenly distributed. Mothers, stepmothers and other female relatives frequently inherit the role, even in blended or post-divorce families. Step-relatives often find themselves bridging fractured family ties, carrying emotional work they never chose—work that can lead to stress, burnout and resentment. Kin-keepers can feel trapped by societal expectations to do it right, even when it hurts.
Sharing Family Responsibilities
Reimagining kin work begins by naming it. Recognizing the role and seeing it clearly allows the labor to be set down or shared when it feels heavy or disempowering. To make healthy changes, burdened kin-keepers can ask themselves how they might act from a place of loving intention rather than obligation.
Making invisible labor visible is another key step. Families can talk openly about who does what and acknowledge that sustaining a family is more than cooking meals or paying bills. It is emotional and relational work. Sharing responsibilities can lighten the load; one person can plan the meal, another take on decorations and a third handle travel logistics. Intentionally involving men and children in tasks helps create a more equitable distribution of labor.
Creating New Traditions
Joy can be reclaimed by letting go of rituals that no longer serve the family, creating new traditions rooted in current realities and needs, and inviting others to co-create meaningful moments. Releasing the need for perfection will also offer relief from stringent responsibilities and create space
Nicole Michalou from Pexels/CanvaPro
for simple pleasures and joy. “When people look back on holidays, they rarely remember a perfectly cooked chicken or flawless table setting,” says Leibowitz. “They remember the wreath falling and everyone laughing together. The small, imperfect moments are what last.”
Kin-keeping is powerful because it holds families together. Those that take on this role can be proud of the heart work they do because it is precious. Yet this labor should not come at the cost of one person’s well-being. This season, we can ask what we want to carry and what we can set down. Healing begins by recognizing what was inherited and consciously choosing what to pass on. The magic of the holidays comes alive when care is rooted in fulfillment and agency rather than obligation. Kin-keeping is an act of love—but love does not have to mean doing it all alone.
Hannah Tytus is an integrative health coach, researcher and content creator for KnoWEwell, P.B.C., as well as a former writer at the National Institutes of Health.
Choreograph
Unwrapping the Past
Helping Kids Connect With Their Family Heritage
by Christina Connors
December unites families in ways few other times can, creating opportunities for children to explore their origins. Heritage is not just something to preserve under glass; it is alive, evolving and ready for kids to add their own chapter. This holiday season invites daughters and sons not only to observe family traditions, but to become joyful stewards of them. Through storytelling, cooking, crafting or creating TikTok-style recipe reels, children can connect with their roots in meaningful, playful and personal ways.
Lessons From Former Generations
Research from Emory University’s Family Narratives Lab, published in Psychotherapy in 2008, reveals that children that are familiar with their family history have better self-esteem, higher social competence, quality friendships, reduced anxiety and stress, and fewer behavioral problems. The study also highlights that families discussing challenging events in emotionally open ways help children cope better during difficult times.
“It is extremely grounding for children to feel connected to their past and family history and elders,” explains Denise Olivera Schira, a wellness educator and retired assistant superintendent for the New York City Department of Education. “It gives them a sense of stability in the world and connection to something much bigger than
themselves. It validates their identity and culture, provides context and relevance in their lives, and offers a purposeful and meaningful understanding of who they are and from where they come.”
Fun Ways To Promote Family Traditions
“Making family and cultural norms and discussions a part of everyday life experiences and interactions is an especially meaningful manner in which to engage children and elders seamlessly,” Schira explains, adding that opportunities for connection and sharing abound through storytelling, photos, craft projects, games and other engaging exchanges. Mealtime, especially during holidays, is Schira’s favorite time for worthwhile conversation, when elders share stories with humor while children listen intently and ask questions. These gatherings create spaces where family history flows organically, without pressure or formality.
Keep It Simple
“What I love about the way my family heritage and tradition was celebrated was its simplicity and connection to nature,” shares Christina Heike, MS, MEd, a certified clinical trauma specialist and international educator with a background in Ayurveda and naturopathic medicine. “Many projects don’t happen because they seem too time-consuming and complicated to fit into our busy lives. For our children, it’s important to do hands-on activities that show direct results to balance the high usage of technology in many other areas of their lives.”
Heike recalls her grandmother’s simple tradition of culturing milk on the windowsill in glass cups. “Make memories with simple things,” she advises. Her childhood included painting real eggs for Easter (blown empty to save the contents for scrambled eggs), picking berries straight from bushes, pressing autumn leaves for art projects and singing songs together on lantern walks after sunset.
Creating the Family Tapestry
Everyday moments can become memory-making traditions through intention and presence. Schira and Heike offer some suggestions to kickstart the family’s exploration of their heritage and create new traditions and memories:
• Initiate conversations at family mealtimes.
• Encourage elders to share stories with humor and relevant
comparisons to present times.
• Create space for children to ask questions that spark their interest.
• Create a decorative plate adorned with natural finds from walks.
• Learn seasonal songs together.
To involve younger children in the conversation, prompt elder family members with simple questions such as:
• What was your favorite game to play when you were my age?
• What food did you love eating on holidays?
• Can you teach me a song or poem you learned as a kid?
• What’s something funny that happened during the holidays when you were a kid?
• If you could save only one recipe from your family, what would it be?
Some children love crafting, while others prefer making videos or digital slide shows. Some are naturally chatty; others need quieter ways to participate. “Depending on a child’s age, vary activities and include them as much as possible in the decision-making process,” Heike advises. The goal is to invite kids to participate on their terms, making heritage education a celebration of joy and identity rather than obligation.
As families gather around holiday tables with familiar dishes and new experiments alike, remember that heritage isn’t a history lesson; it is a living conversation between
past and present. Every question, every story and every recipe becomes a thread in the family’s tapestry. Let the children see that they do not just inherit traditions; they also have the power to shape them.
Christina Connors is a writer, keynote singer and head of music and SEL integration for the Kind Mind Education Program. Learn more at ChristinaConnors.com
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The Joy of Local Holiday Shopping
Making the Most of the Human Touch
by Marlaina Donato
There is something special about stepping into the cozy warmth of a coffeehouse, sampling the latest offerings at the bakery or discovering a rare edition at the local bookshop. Our hometowns, like their people, have a unique spirit, and shopping locally during the holiday is a full-sensory delight. “Online shopping is convenient, but nothing beats an in-person interaction and seeing how happy a local business owner gets when you purchase something,” says Jacqueline De Leeuw, a fine artisan and owner of the thrift store Comfy Komodo, in Newton, New Jersey.
Despite Adobe Analytics reporting that American consumers spent $241.4 billion online during last year’s holidays, CapitalOne’s
research shows that 45 percent still prefer in-store shopping. This preference is driven by convenience, easy product comparison and a more enjoyable experience. Local stores offer shorter lines, fewer crowds, meaningful options and a chance to reduce our carbon footprint. The American Independent Business Alliance states that for every $100 spent at an independent business, $50 or more remains in the local economy, boosting prosperity, jobs and donations to local organizations.
Finding Treasures With Friends
Discovering local treasures provides social nourishment and counteracts our screen-dependent lifestyles. According to the U.S. Centers for Disease Control and Prevention, social connection benefits long-term physical and mental health. “Talking with the folks who grow your food or make your gifts is almost extinct in our world. Farmers markets have revived that,” says Darlene Wolnik, senior project manager for the Farmers Market Coalition, in New Orleans, Louisiana. Fulfilling our senses with artisanal breads, seasonal produce freshly harvested from local soil and maple syrup tapped from nearby trees reconnects us with real life.
From hand-poured candles to artful ornaments, small businesses offer unique finds. Shopping can extend beyond purchases to include meeting friends for lunch or enjoying seasonal treats. The holidays are the perfect excuse to indulge in local fair-trade chocolates, regional wines, craft beers or small-batch gourmet coffees. “Nothing is better than meeting with family or friends and seeing where the day takes you, exploring local shops,” muses De Leeuw. Wolnik agrees, suggesting, “You can make a morning of it and shop the entire town or Main Street before or after your farmers market visit.” She recommends checking if vendors offer holiday crafts. “A lot of farmers knit, weave and do woodworking. Also, many markets use a wooden token system to process card payments. If your market does that, buy tokens for friends, wrapped with a ribbon and a market flyer.”
Keeping It Local Year-Round
After the gifts and festivities, adopting inspiring habits can kickstart a new year. Choosing to shop locally more often positively impacts the environment because small businesses typically source their products regionally, reducing transit emissions.
Knowing the names of local servers, shopkeepers and baristas fosters a vibrant network of community engagement, enriching our everyday lives with meaning and a sense of belonging. “My favorite thing about supporting local shops is really connecting with the owners or the workers—finding out their story, how they started and what brought them here,” adds De Leeuw.
Creating monthly or weekly local shopping rituals can enhance family life or jazz-up date nights. Buying healthier bread at the bakery or herbal soap from a neighborhood artisan are simple ways to sustain the backyard economy while enjoying a slower, more relaxed pace and remaining open to the wonders along the way.
Marlaina Donato is an author, artist and composer. Connect at WildflowersAndWoodSmoke.com.
SOUTH JERSEY HOLIDAY MARKETS & POP-UP VILLAGES
10 Festive Spots for Winter Break Magic Close to Home
The holiday break in South Jersey has a rhythm all its own: kids climbing the walls and parents searching for something—anything—that feels festive and doesn’t require a marathon drive. Luckily, South Jersey shines this time of year with holiday markets and pop-up villages that are cheerful, easy to navigate and generous with cocoa, lights, local charm and more. Most offer free or low-cost admission, and every event provides clear details online so parents can plan without the usual digital scavenger hunt. From Victorian seaside scenes to historic villages, family-friendly town centers and arts districts brought to life with seasonal sparkle, these 10 verified spots offer great reasons to bundle up and get out of the house.
Historic Smithville Holiday Village – Absecon
Cobblestone paths lined with shops, a talking Christmas tree, carousel rides and the famous floating light show over the lake.
Admission: Free.
Website: www.HistoricSmithville.com
Cape May Holiday Markets & Winter Village – Cape May
Vendor tents, trolley tours, live music and Victorian-themed holiday décor that makes the whole town feel magical.
Admission: Varies by event; many are free. Website: www.CapeMaymac.org
Local makers, cozy boutiques, live entertainment and a walkable downtown that becomes a holiday postcard.
Admission: Free.
Website: www.CollingswoodMarket.com
Haddonfield Holiday Market – Haddonfield
Horse-drawn carriage rides, local artisans, seasonal performances and the kind of charm that makes attendees linger.
Admission: Free.
Website: www.DowntownHaddonfield.com
Sea Isle City Holiday Extravaganza – Sea Isle City
Boardwalk fun, vendor shopping, tree lighting and festive activities that make the beach feel alive in the winter.
Admission: Free.
Website: www.Visitsicnj.com
Millville Glasstown Arts
District Holiday Market – Millville
Art studios, glass-blowing demos, handmade gifts and a creative holiday atmosphere unique to South Jersey.
Admission: Free.
Wildwood Holiday Shopping Village – Wildwood
Outdoor vendor village, Christmas light displays, crafts and family events with a classic shore-town twist.
Admission: Free.
Website: www.WildwoodHoliday.com
Hammonton Holiday Village & Third Thursday Market – Hammonton
Vendors, food, music, galleries and the small-town spirit that makes Hammonton’s downtown a holiday favorite.
Admission: Free.
Website: www.DowntownHammonton.com
Website: www.GlasstownArtsDistrict.com
Medford Dickens Festival & Holiday Market – Medford
A Victorian-style street festival with artisans, performers, food, fire pits and an old-world holiday feel.
Admission: Free.
Website: www.MedfordBusiness.org
Tuckerton Seaport “Christkindlmarkt” – Tuckerton
A beloved German-inspired festival featuring crafts, local makers, live music, food trucks and maritime Christmas charm.
Admission: Ticketed
Website: www.TuckertonSeaport.org
—Bernard Meltzer
Boosting Canine Health
Holistic Immune System Strategies
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
Adog’s immune system is the first line of defense against infection and disease, relying on nutrition, rest and emotional balance for optimal protection. Prolonged stress and consistently poor nutrition can gradually weaken this vital network, but holistic care provides gentle, effective strategies to restore and safeguard immune function, contributing to lasting wellness and vitality.
A Solid Nutritional Foundation
Immune resilience begins in the gut, where most immune cells are located. A 2024 study published in Frontiers in Veterinary Science revealed that supplementing canine diets with chitooligosaccharides (COS), bioactive compounds derived from chitin in crustacean shells and fungi, enhanced immune responses and antioxidant enzyme activity by promoting a healthier gut microbiome. In addition to these functional supplements, nutrient-dense foods, particularly fresh leafy greens and colorful vegetables such as carrots, beets and peppers, also nourish beneficial gut bacteria and provide antioxidants that combat inflammation. Each color of the vegetable rainbow contributes unique phytonutrients that protect cells and bolster a dog’s innate defenses.
While many vegetables are beneficial, pet parents should not give dogs onions, garlic, leeks, scallions and chives, as they are toxic to dogs. Likewise, dogs should not eat tomatoes, corn on the cob and vegetables that can cause blockages such as radishes and the pits from avocados and fruits. Certain fruits, such as cherries, grapes and raisins, are also toxic to dogs.
Healthy fats are equally indispensable because they form the structural basis of cell membranes, ensuring optimal cellular function and resistance to pathogens. Omega-3 and omega-6 fatty acids from sources like fish oil, boneless sardines or ground flaxseed in moderation nourish the skin, reduce inflammation and support immune regulation. Cholesterol plays a crucial role in maintaining cell integrity and hormone equilibrium. Good cholesterol sources for dogs include eggs, organ meats, fish and lean meats fed in moderation. These nutrients promote strong, adaptable cells and a balanced microbiome—the cornerstone of enduring health.
A comprehensive whole-food diet centered around these principles offers greater benefits than isolated supplements. The synergistic effects of nutrients found in fresh foods support the immune system in a natural, sustainable manner, helping dogs heal, adapt and thrive.
The Power of Mushrooms
Nature provides potent tools to further enhance immune balance. Medicinal mushrooms have long been recognized for their immunomodulating properties, helping to strengthen, balance and regulate a dog’s natural defense mechanisms. Medicinal mushrooms such as reishi, shiitake, cordyceps, lion’s mane, turkey tail and chaga are safe and beneficial when used under the guidance of a veterinarian. Unidentified and wild mushrooms, including Amanita and Galerina species, should not be given to dogs as they may be toxic.
Research on shiitake mushrooms indicates that they contain beneficial bioactive compounds, including beta glucans (β-glucans), eritadenine and other polysaccharides, which can augment immune activity, support liver function and improve antioxidant capacity in humans.
A 2024 study in Frontiers in Veterinary Science found that four weeks of shiitake mushroom powder supplementation in healthy dogs significantly increased antioxidant activity, while reducing cholesterol. These findings suggest that shiitake mushrooms may help enhance cellular defense and immune resilience in dogs. Because of their immune-stimulating properties, shiitakes should be given only under veterinary supervision to dogs with immune-mediated diseases or those undergoing chemotherapy or immunosuppressive treatments.
Similarly, reishi mushrooms have been studied in animals for their immune-supportive and protective effects. Their polysaccharide and triterpenoid constituents have been demonstrated to stimulate pathogen-killing white blood cells such as macrophages and T-lymphocytes, leading to improved immune surveillance and resistance against abnormal cell growth. Rodent studies have shown that reishi extracts can significantly inhibit tumor development, reduce inflammation and enhance overall immune function without adverse effects.
A pivotal factor in these effects is the presence of β-glucans—complex polysaccharides that function as biological response modifiers, training the immune system to respond appropriately to challenges without overstimulation. “The beta glucans help to stabilize your immune system,” explains Rob Silver, a pioneering holistic and integrative veterinarian in Boulder, Colorado, recognized for his expertise in veterinary herbal medicine and medicinal mushrooms. He notes that these compounds can “re-educate” immune cells, enabling them to distinguish between genuine threats and harmless triggers such as pollen, food or dust. In this way, β-glucans promote a balanced, resilient immune response that supports both health and tolerance.
Establishing Balance for Lifelong Wellness
Holistic canine care goes beyond food and supplements, encompassing emotional well-being and preventive measures. Because chronic stress can weaken immunity, maintaining a calm, enriching environment is essential. Regular exercise, mental stimulation and comforting companionship promote equilibrium and confidence. Gentle detoxification practices such as supporting liver function
with milk thistle or kidney health with dandelion root further assist the body’s natural cleansing processes.
Regular checkups are pivotal in preserving a dog’s health, enabling veterinarians to detect emerging issues early. Collaborating with a holistic practitioner provides a comprehensive approach that integrates natural therapies with conventional medicine.
Holistically strengthening a dog’s immune system entails nurturing the entire being—body, mind and spirit. With a foundation of whole-food nutrition, balanced fats, supportive herbs and mindful care, dogs can enjoy vibrant health and lasting vitality. This integrated approach not only fortifies the immune system, but also cultivates a life of balance, joy and resilience.
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.
Honoring What Was, Embracing What Is
A Gentle Reflection on Navigating the Holidays When Traditions Shift
by Shae Marcus
The holidays have a way of amplifying life. The joy can feel brighter, the laughter warmer, the sense of togetherness richer. But the ache can feel sharper, too. We don’t always speak about that part—what happens when traditions shift, families expand in new directions or the familiar gathering no longer looks like the one we once cherished.
For many of us, the holiday table looks different now. Children become adults with their own households and traditions. Some move far away. Loved ones that once filled the room with their unmistakable presence may no longer be here. Relationships change. And sometimes the chair that remains empty holds more emotion than the ones that are filled.
As a divorced mom, I remember my first Christmas Day without my children. The silence was deafening. The tree lights glowed in the corner, and I stood there in the living room, not sure what to do with my hands. The ache was quiet, but deep; it didn’t rush—it simply settled. That day taught me something essential: Love is not held in a single date or ritual. It continues, stretches, adapts and lives in the ongoing relationship and connection we nurture. That moment didn’t break me; it opened a door to a different understanding of what togetherness can look like.
And sometimes the hardest part is realizing that our role in the holiday has changed and learning who we are inside that new space. There is a grief in that realization, yes—but also room. Room to create. Room to breathe. Room to choose.
Meanwhile, the world sparkles on. Storefronts glitter. Social media twirls matching pajamas and perfectly iced cookies. But connection has never required spectacle.
Sometimes the deepest warmth is found in smaller, quieter moments—the steam rising from a morning mug, the soft glow of a single candle, the familiar weight of a blanket, the sound of our own breath steadying.
A gentle way forward: We might choose one moment to be intentional—a cup of coffee enjoyed slowly, a walk outside, a candle lit for someone we love. We might start one new tradition, even if it’s small.
We might allow yourself to rest instead of perform. We are allowed to make the holiday fit ourselves, not the other way around.
So this year, rather than trying to recreate what once was, consider honoring what is—and who we are now. We have walked through change, through growth, through letting go and beginning again. There is courage in that. There is wisdom in that. There is love in that.
Our holiday doesn’t need to resemble its past to hold its meaning. We are not here to simply endure this season. We are allowed to shape it into something that feels like home again—even if home looks different now.
Even as traditions change, our capacity to love remains your truest gift. Choose what feels real. Let tenderness and joy coexist. Our holiday, our pace, our way—we are allowed to shape this season to honor our heart.
Shae Marcus, publisher of the Natural Awakenings South Jersey and Philadelphia editions, no longer measures the holidays by how full the house is, but how full the heart feels.
Calendar of Events
Tuesday, December 2
Yoga at the Lyceum – 5:30-6:30pm. Gentle evening yoga to improve flexibility, reduce stress and reconnect before holiday season with community. Cost: Free. Mount Holly, Burlington County. Register: https://tinyurl.com/h2tcyz99
Mindful Moments: A Sound Bath Experience – 5:30–6:30pm. Crystal singing bowls, guided relaxation and deep rest to rebalance nervous system before holiday rush. Cost: Free. Bordentown Library. Register: https://BCLS.lib.nj.us/events
Wednesday, December 3
Mindful Tea Time: Winter Cacao Ceremony – 7:30-8:45pm. Join us for a special edition of Mindful Tea Time with our Winter Cacao Ceremony. Cacao is a sacred plant that has been used as a plant medicine for centuries. Working with this plant of great depth brings heart-opening experiences and grounding. Cost: $20. Register: https://ThymeTravelersConservatory.com
Thursday, December 4
Chair Yoga – For Vital Energy – 2-3pm. Gentle, chair-based postures, breathwork and relaxation designed for older adults and beginners seeking ease. Cost: free. Location: Mullica Hill Branch, Gloucester County Library System. Register: https://www.GCLS.org/events
Friday, December 5
Creativebug: Making Candles – 2-3:30pm. Learn simple candle-pouring techniques, blend soothing scents and create handmade gifts using natural waxes. Cost: Free. Bordentown Library. Register: https://tinyurl.com/4vy3hrux
Saturday, December 6
Winter on the Avenue – 3-8pm. Outdoor holiday street festival with vendors, family activities, music, carriage rides and seasonal treats. Admission: free. White Horse Pike, Atco (Downtown Atco Business Alliance area). https://www.CamdenCounty.com/ event/winter-on-the-ave-atco/
Sunday, December 7
Native American Class with Bliss Body Connection – 10am-1pm. Experience the beauty and connection to the earth and nature, the four legged, the winged, the swimmers and creepy crawlers. Learn about their medicine and how to recognize their messages as you develop a deeper relationship with their communication and energy. Cost: $99. https://ElevateYourHealth.com/events
Wednesday, December 10
1:1 Free Session Intuition and Manifest with the 5MQ Intelligence™️ System –Spiritual Mentor and Intuitive Dawn Ricci explains how investigative skills unlock manifestation in this free online session. Her unique 5 MQ Intelligence™️ System eliminates guesswork, delivering clear steps for relationships, career, finances, and health transformation. Register now: https://DawnRicci.com/ManifestYourLife
Thursday, December 11
1:1 Free Session Intuition and Manifest with the 5MQ Intelligence™️ System –Spiritual Mentor and Intuitive Dawn Ricci explains how investigative skills unlock manifestation in this free online session. Her unique 5 MQ Intelligence™️ System eliminates guesswork, delivering clear steps for relationships, career, finances, and health transformation. Register now: https://DawnRicci.com/ManifestYourLife.
Saturday, December 13
Change Your Mind…Create New Results Workshop – 9am-3pm. December 13 & 14. Designed by Dr. Joe Dispenza and presented by Andrea Rost, RN and Dawn Palmer-Vacchiano, RN. This workshop guides participants through a personalized process using neuroscience models and tools to break limiting-thinking patterns and create lasting change! www.InnerPhuel.com
Candlelight Reiki-Infused Sound Bath Escape – 3pm. Reiki, candlelight and crystal tones invite gentle energetic release, grounding and nervous system reset. Cost: $40. 180 Route 70, Medford. Register: https://tinyurl.com/JFTRRSB
Sunday, December 14
Sound Bath Meditation – 2:30-4pm. Lie back, breathe deeply and receive gentle crystal bowl vibrations to ease tension and fatigue. Cost: Free Evesham Library, Marlton. Register: https://BCLS.lib.nj.us/events
Tuesday, December 16
1:1 Free Session Intuition and Manifest with the 5MQ Intelligence™️ System –Spiritual Mentor and Intuitive Dawn Ricci explains how investigative skills unlock manifestation in this free online session. Her unique 5 MQ Intelligence™️ System eliminates guesswork, delivering clear steps for relationships, career, finances, and health transformation. Register now: https://DawnRicci.com/ManifestYourLife.
Wednesday, December 17
Winter Wreath Workshop – 6-7:30pm. Join us for a Winter Wreath Workshop! Sip on a glass of your favorite Saddlehill wine as you learn to create a beautiful, handcrafted wreath using fresh, seasonal greens and natural accents. Cost: $68. Saddlehill Cellers, 1407 White Horse Road, Voorhees. www.SaddleHill.com
Thursday, December 18
The Camden County Winter Wonderland – 6-9pm. Holiday lights, ice skating, family-friendly entertainment and festive displays along scenic Cooper River. Admission: free. Cooper River Park, Pennsauken/Cherry Hill. https://www.camdencounty.com/event
Cookie Decorating Workshop – 7:30pm. Join in on the holiday festivities and sip on a glass of your favorite Saddlehill wine while you decorate your own cookie village! We will be decorating a 3-piece cookie house set complete with two trees. Cost: $46. Saddlehill Cellers, 1407 White Horse Road, Voorhees. www.SaddleHill.com
Saturday, December 20
Yoga for Everyone – 10:15-11:15am. Accessible, community yoga class improving balance, stability and flexibility; welcoming beginners, seniors and returning practitioners. Cost: Free. Cherry Hill Public Library, Conference Center, Lower Level. https://CHPLNJ.libcal.com/event/14974144.
Sunday, December 28
ONLINE: Manifest Your Best 2026: Alignment Workshop with Sharon Plower – 3-5pm. Step into 2026 with clarity, confidence, and inspired energy! Join us as we reflect on 2025, release what no longer serves you, and set intentions aligned with your authentic self. Perfect for anyone seeking abundance, clarity, or a deeper sense of purpose as the new year begins. Cost: $33. Live in Joy Yoga, 118 W. Merchant St., Audubon. www.LiveInJoyYoga.com
Saturday, January 4
SAVE-THE-DATE
Align Your Vision for 2026 –A Vision Board Workshop 1-4pm
As we turn the page to a new year, take time to pause, reflect and reconnect with what matters most. Join health and wellness coach Anita Romero, NBC-HWC, and therapist Beth Filla, LCSW, for an afternoon designed to spark clarity, creativity and inspiration for the year ahead.
Registration opens soon at www.GrowthAndGritHealth.com
Strings of Stillness: A Restorative Sound Experience with Caryn Lin – 6:30-8pm. This immersive afternoon experience begins with gentle, guided breath work to calm your nervous system and open your energy pathways. You’ll then settle into deeply supported restorative postures, allowing your body to release layer by layer. The experience concludes with an extended 20-minute savasana, where sound and stillness merge into pure bliss. Cost: $44. Live in Joy Yoga, 118 W. Merchant St., Audubon. www.LiveInJoyYoga.com
Sunday, January 18
Sound Healing with Angela Fields – 6:307:15pm. Join us for a deeply restorative evening of sound healing, guided meditation, and journaling. Immerse yourself in the soothing vibrations of crystal singing bowls, gong, drum, rainstick, chimes and more. Take time to reconnect with your inner peace and renew your spirit in this monthly self-care experience. Cost: $40. Live in Joy Yoga, 118 W. Merchant St., Audubon. www.LiveInJoyYoga.com
Ongoing Events
Sunday
Trauma-Informed Yoga: Returning Home to the Body – 4pm. Discover a gentle practice that honors choice, safety, and compassion. Explore how trauma-informed yoga helps release stress carried in breath, posture, and daily patterns. Balanced Planet Yoga, 795 E. Route 70, Marlton. Reconnect, restore balance and nurture resilience. https://BalancedPlanetYoga.com
Monday
Tai Chi + Young Living Essential Oils (with Janice Skeens) – 9-10am. Flow into balance each Monday morning with Tai Chi and essential oils. Gentle movements restore energy, reduce stress, and nurture wellness. A grounding start to your week. Cost: $15. www.AYSMattress.com
Monthly Meditation/Mini-Workshop, First Monday – 6:30pm-8pm. An open invitation to those who are interested in exploring meditation, energy education/ topics and reiki. Please be respectful and refrain from alcohol the day of the workshop. Cost: $15. The Center, Life in Balance, 45 S. Main St., Medford, 609-975-8379 or TheCenterLifeInBalance@gmail.com
Tuesday
Thrive Together: Group Coaching for Women in Midlife – 7pm. - Ready to move forward with intention and confidence? This 10-session virtual coaching program will help you: clarify what truly matters to you, set realistic, empowering goals, create a vision for your next chapter. Remedy Body & Breath, 120 N. Haddon Ave., Haddonfield. www.GrowthAndGritHealth.com/yoga
Wednesday
Blanket Angels with Kristy McAdamsSecond Wednesday – 10:45-11:45 AM. Come hep spread warmth and comfort by making cozy, no-sew, fleece-tie blankets for those undergoing chemotherapy in the South Jersey area. Just bring your loving energy and helping hands. All materials are provided. This is a FREE event. The Center for Living, 45 South Main St. Medford, 609-975-8379. Info@TheCenterForLiving.net
Christopher’s Weekly Tea Talks – 7pm. Join our weekly Zoom call to learn about Kratom, its traditional use, safety tips, industry news, and your rights as a consumer. Sign up here: www.bit.ly/47vJtgC
Thursday
Crystal Bowl Reiki Meditation & Healing with Beth O’Brien - Thursday – 7-9 PM. Join Beth, Spiritual Medium, and Intuitive Healer as you enjoy the beautiful sounds of this crystal bowl meditation. Each participant will also receive a reiki energy healing to further relax and clear your chakras. The Evening concludes with an Angel Card Reading. Cost: $40. The Center for Living, 45 South Main St. Medford, 609-975-8379. Info@TheCenterForLiving.net
Osteoporosis-Informed Yoga Series –9:30-11am. Join in this 6-week series for women. Movement and postures taught with bone health and safety in mind. Drawing from current research and specialized training, to support stronger bones, better balance and improved posture, helping you feel confident, supported and safe in your practice. Remedy Body & Breath, 120 N. Haddon Ave., Haddonfield. www.GrowthAndGritHealth.com/yoga
Vibe and Vitality – 6:45-8:15pm. Every 3rd Thursday join in to explore innovative holistic techniques, deepen self-awareness, and gain practical tools from expert hosts to empower y our well-being. Cost: $30. Studio 67, 67 N. Main Street, Medford. https://shorturl.at/LKh95
Saturday
Psychic & Healing Fair - Third Saturday – 10am-2pm. The fair offers holistic and innovative lectures and workshops on healing. Guests are able to sit-in on lectures, have an intuitive psychic reading, a reiki session, energy healing or lie on the BioMat.Cost: $30/20-minute session. Pre-registration and Walk-ins are welcome. The Center for Living, 45 South Main St. Medford, 609-975-8379. Info@TheCenterForLiving.net
Classifieds
For Hire
PART-TIME POSITION - Medford Functional Medicine is looking for a parttime functional medicine nurse practitioner. 609-969-4844.
For Rent
OFFICE SPACE AVAILABLE – Integrative Physician looking to share office space in Voorhees. 856-669-9118.
OFFICE SPACE AVAILABLE – Newly renovated professional office space/ medical/health & wellness office space available in Medford. For more information, call Reneé at 856-906-0644.
Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Publisher@NASouthJersey to request our media kit.
Offering simple, effective solutions for optimal health for the whole family. Includes: Functional Medicine testing, Othromolecular energy medicine, Neuro-Emotional Technique, Psycho neurobiology, autonomic response testing, Theta Healing.
Ancestral Energy and Pranic Healing
DANA REYNOLDS-MARNICHE, Ph.D.
Shaman-based Qi Channeler, Clairvoyant and Teacher
Mount Meru Holistic Earth Power Healing
856-993-1786
MtMeruHolistic.com/healing-testimonials
Highly trained with 35 yrs experience in mind-body healing, I utilize Korean Chunsu, a 5,000-yr-old therapeutic practice, involving the channeling of balanced Heaven-Earth cosmic qi energy to release negative ancestral patterns from the body and mind. Rapidly restores well-being, addresses anxiety, depression, treats hormonal, immune system and chakra imbalances, alleviates physical pain, rejuvenates body cells and clears toxins. Over time, a prevalence of harmony in one’s home and work environment and the ability to manifest abundance and protection become our natural state of being.
Astrology and Tarot
NICOLE GOICURIA, M.A.
Therapeutic Astrologer and Tarotist www.theastralbotanica.com
Nicole Goicuria, M.A., is an art psychotherapist that has been practicing since 2007. She is also a professional Astrologer and Tarot reader that provides psychodynamic, intuitive and trauma-informed offerings that can be customized to suit a wide range of mental health and wellness needs. Nicole is available for virtual and in-person appointments.
Awareness Coaching
MARYANN PINO MILLER, M.Ed. Certified Heal Your Life® Teacher Emotion Code Practitioner 520 Stokes Road, Suite C-4 Medford, NJ
856-912-2087
MP.Miller1945@gmail.com www.MaryannPinoMiller.com
Become aware of your true nature, meet your inner child waiting for your love, become aware of the and unload the baggage weighing you down, become aware of the depth of love that exists within you and gain the understanding of the importance of your relationship with yourself and how that can be fostered.
Ayurveda Wellness Coaching
SUSAN DESIDERIO, BA, LMT
Ayurvedic Wellness Coach Pitman, NJ
856-535-7478
BlueHavenMassage@gmail.com
BlueHavenMassage.MassageTherapy.com
With over 20+ years’ experience in the Wellness industry, Susan specializes in holistic lifestyle management. She offers Ayurveda coaching, mindful movement classes, massage/reiki sessions.
Chiropractor
HEALTH GOALS CHIROPRACTIC CENTER
Dr. Kathleen Baumgardner
Health Goals Chiropractic
230 N. Maple Ave., Marlton 856-983-5422
www.MountLaurelChiropractors.com
Experience personalized, compassionate chiropractic care at Health Goals Chiropractic Center, where Dr. Kathleen Baumgardner and her team help you achieve pain relief and total-body wellness through a range of services including chiropractic adjustments, acupuncture, massage therapy, and fitness training. Specialties include women’s wellness, pregnancy care and the young athlete.
HARMONIOUS HEALINGS
HOLISTIC HEALTHCARE
30 Jackson Rd, D207 Medford, NJ 08055
856-359-6005
www.DrKevinG.com
Optimize your human potential holistically: functional neurology & kinesiology, stress release & neuro-emotional technique, structure & posture improvement with advanced biostructural correction, biophysics body optimizer.
Coaching
GROWTH & GRIT HEALTH AND WELLNESS COACHING
Anita Romero MSN, APN, RYT-200, NBC-HWC
Board-Certified Health and Wellness Coach
856-281-7285
www.GrowthAndGritHealth.com
Anita@GrowthAndGritHealth.com
As a board-certified health and wellness coach, my mission is to empower women to take charge of their health and wellbeing with clarity, vitality and confidence. Healthy aging starts now and is supported by healthy lifestyle choices. I will be your ally as we create meaningful goals, and a customized action plan aligned with your values and unique needs.
STEPHANE PONCELET
570-449-2219
calwl2022@gmail.com
www.Create-A-LifeWorthLiving.com/
Clients learn to observe and respond to deep-seated emotions of conflict, emptiness, and loneliness that often arise from family dysfunction. Guided in mourning the unchangeable aspects of their past, helped to own their truths and grieve their losses, clients are encouraged to show themselves the love, patience, and respect they truly deserve. A transformative process which creates a life that is truly worth living.
Complementary/ Functional and Regenerative Medicine
ALLAN MAGAZINER, DO Magaziner Center for Wellness 1907 Greentree Road Cherry Hill, New Jersey 08003 856-424-8222
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 for Healing
INFINITE POSSIBILITIES CENTER LLC 801 Rte 73, Ste I, Evesham, NJ 08053 856-983-1767
Infinite Possibilities invites you to relax in our zero-gravity chairs and experience the Energy Enhancement System which generates life-enhancing scalar wave energy, light, and color therapy. Other services include a Full Spectrum Infrared Sauna, LET Lymphatic Drainage, BioWell personal energy field scan, nourishing massage, and restful Reiki sessions. The EES system has been tested, peer-reviewed, and recognized at medical, scientific and professional conferences.
Functional Medicine
CHARLOTTE NUSSBAUM, MD
Medford Functional Medicine
103 Old Marlton Pike, Suite 203 Medford, NJ 08055
609-969-4844
www.MedfordFunctionalMedicine.com
Board-certified pediatrician and internist Charlotte Nussbaum is a founder of Medford Functional Medicine where we partner with people of all ages to reclaim their health.
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.
Holistic Coaching
APRIL WILLARD
The Zen Den on Main 5 South Main Street Medford, NJ 08055
215-205-2786
www.TheCenterLifeInBalance.com
Ordained Minister (all denominations), Art Therapy (all ages), Sound Healing, Reiki II, Guided Meditation and Letting Go Ceremonies. Supporting holistic and emotional coaching. Contact: YogiCaresNJ@gmail.com or 215-205-2786 for bookings and inquiries.
Hypnotherapy
DR. JAIME FELDMAN, DCH
Chairman, Medical & Dental Division, International Hypnosis Federation 214 W Main St, Ste L4 Moorestown, NJ 08057
Dr. Jaime Feldman, one of the pioneers in an advanced technique called “Advanced Parts Therapy,” has been able to unlock the subconscious and remove unwanted behaviors: stop smoking (guaranteed), weight loss, stress, depression, pain and anger management, and more. Outstanding success in curing phobias and deep-seated trauma, and treating the immune system to put cancer into complete remission.
Integrative Nutrition Health Coach
DESIREE BOHN
Next Level Health and Healing Cherry Hill, NJ 609-541-1087
NextLevelhh@outlook.com
Certified Integrative Nutrition Health Coach specializing in HEALING YOUR BODY with food and vitamins including teaching “food over medicine,” educating on life-changing foods and navigating packaging labels and avoiding harmful ingredients. Heal your skin conditions, fatigue, constipation, ADHD, anxiety, chronic illness and Lyme disease.
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.
—Lailah Gifty Akita
Integrative Medicine/ Holistic Pain Management
POLINA KARMAZIN, MD
Board certified in Integrative Medicine & Acupuncture
Our practice treats each person individually by addressing the root cause of the problem. Dr Karmazin employs holistic therapies, such as acupuncture, biopuncture, homeopathy and nutritional counselling for a variety of ailments. We also specialize in holistic pain management and do not use narcotics, NSAIDs or steroid injections.
Intuitive Healing
SUSAN COSTANTINO DRUMMOND
Reiki Master & Intuitive medium Offices in Medford & Manahawkin 609-923-3154
Susan@NJBalance.com www.NJBalance.com
Susan is an Intuitive Medium and Reiki Master. She specializes in intuitively enhancing the mind, soul and physical body with healing energy for your highest well-being. Susan can connect you to your loved ones in spirit for healing and peace.
Prime IV Hydration & Wellness is the nation’s leader in vitamin-infusion therapy. They offer a spa-like environment and utilize only the latest in cutting-edge intravenous (IV) therapies.
As a life coach, I empower clients to clarify their vision, break through obstacles, and take inspired action—creating meaningful, lasting change in every area of life.
THERESA HIGGINS, HC, NS
Certified Health Coach, Nutrition Specialist, and Personal Trainer 101 Route 130 South, Ste. 320 Cinnaminson, NJ 08077
Living Healthier By Design empowers individuals to achieve lasting health through personalized nutrition coaching, fitness training, and lifestyle guidance. Combining science-based strategies with supportive accountability, I help clients lose weight, gain strength, and manage chronic conditions for sustainable results. For more information, visit www.LivingHealthierByDesign.com or stop by at Riverton Health and Fitness Center, 600 Main St., Suite 9, Riverton, NJ 08077. Call or text 609-558-8614.
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.
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.
Outdoor Recreation & Pinelands Preservation
PINELANDS ADVENTURES
1005 Atsion Rd, Shamong, NJ 08088 609-268-0189
www.PinelandsAdventures.org
A nonprofit initiative of Pinelands Preservation Alliance. Recreational activities include guided/unguided river paddling, camping, hiking and small group history and ecology forest tours.
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.
THERAPY EDGE CONSULTING
Dr. Katie O'Shea
1200 South Church St., Ste. 9, Mount Laurel 856-452-1532
DrKatieOShea@gmail.com www.DrKatieOShea.com
Offering transformative reiki sessions to restore balance, reduce stress, relieve pain, boost vitality, improve sleep, and guide you toward lasting wellness and inner peace.
Spiritual Wellness
BETH O’BRIEN
Spiritual Healing Through Guidance
The Center Life in Balance, 45 N Main St, Medford On Angels Wings, 110 Creek Rd, Mt Laurel BethOB67@yahoo.com
Beth, a psychic/medium, can give you spiritual and intuitive guidance from your loved ones. Beth is also a Reiki Master and an ordained minister to officiate your wedding. She also is a paranormal investigator and does private and public homes. She also does house blessings and cleansing.
Transformative and Harmonizing Massage Therapy and Hands-On Reiki
TRUSTED HEALING HANDS AT THE CENTER FOR LIVING
The Center for Living
45. S. Main St., #5, Medford 609-752-7675
www.TrustedHealingHands.com
Twenty years of experience mixing Eastern modalities with Western massage therapy to assist with pain, injuries, stress and well-being. Also offering Skin Therapy Facials and Bodyology Yoga. See website for more information.
Nicole Goicuria, M.A., is an art psychotherapist that has been practicing since 2007. She is also a professional Astrologer and Tarot reader that provides psychodynamic, intuitive and trauma-informed offerings that can be customized to suit a wide range of mental health and wellness needs. Nicole is available for virtual and in-person appointments.
Wellness Centers
RESTORATIVE WELLNESS
103 Old Marlton Pike, suite 203 Medford, NJ 08055
201-400-7292
www.RestorativeWellness.net
Yoga
A safe space is provided for exploration and development of creative strategies for healing. Clinical expertise meets holistic healing, to establish new coping and creative self-care methods.
RISE AND THRIVE WELLNESS YOGA Terry Veit-Harmening
714 E Main St, Moorestown
609-923-5782
www.RiseAndThriveWellnessYoga.com
Terry Veit-Harmening is a certified Yoga Therapist, a certified Ayurvedic Lifestyle Educator and a brain longevity specialist with the Alzheimer’s Research Association. Yoga Therapy is a holistic approach to health care using postures, movement, stretches, lifestyle choices, relaxation and breathing practices to address your specific issues.
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Own Your Own
Natural Awakenings Magazine!
Make a meaningful impact in your community by becoming the owner of a Natural Awakenings magazine. Empower others with current, valuable insights and resources to enhance their physical, mental, emotional and spiritual well-being.
As a franchise owner, you’ll inspire positive change, provide readers with tools for healthier living and connect local businesses with an audience eager for transformation.
Why Own a Natural Awakenings Magazine?
n Create a Healthier Community: Be the go-to resource for wellness and personal growth in your area.
n Boost Your Income: Take control of your financial future with a proven business model.
n Enjoy a Flexible Lifestyle: Work from home while pursuing a fulfilling, dynamic career.
What We Offer:
n A proven business model with low startup costs.
n Comprehensive training and friendly, ongoing support.
n Flexible work schedule with many work-from-home opportunities.
n Access to a network of like-minded franchise owners.
n Financing Options Available.
Join a thriving network of passionate franchise owners reshaping the future of holistic health and wellness.
Call 239-206-2000 for a FREE evaluation of your community’s potential. Learn more or apply today at: Corp.NaturalAwakenings.com
Own a business that makes a difference.
Add Your Community to Where Natural Awakenings Is Now Publishing:
• Atlanta, GA
• Boston, MA
• Broward County, FL
• Bucks/Montgomery Counties, PA
• Central Florida/Greater Orlando, FL
• Central New Jersey
• Charlotte, NC
• Chicago, IL
• Columbia, SC
• Dallas, TX
• Daytona/Volusia/Flagler Counties, FL
• Detroit/Wayne County, MI
• Fairfield & Southern Litchfield Counties, CT
• Grand Traverse Region/Northern Michigan
• Greater Ann Arbor, MI
• Greater Lansing, MI
• Greater Oakland, Macomb, Livingston, Genesee, MI
• Gulf Coast, Alabama/Mississippi
• Houston, TX
• Jacksonville/St. Augustine, FL
• Lehigh Valley, PA
• Long Island, NY
• Milwaukee, WI
• Monmouth/Ocean Counties, NJ
• Naples/Fort Myers, FL
• New York City, NY
• North Central New Jersey
• North New Jersey
• Northwest Florida
• Palm Beach, FL
• Philadelphia, PA
• Rhode Island
• Richmond, VA
• Sarasota, Manatee, Charlotte and DeSoto Counties, FL
• South Central Pennsylvania
• South Jersey, NJ
• Southeast North Carolina
• Space & Treasure Coast, FL
• Tampa, FL
• Tucson, AZ
• Twin Cities, MN
• Westchester/Putnam/Dutchess, NY
• Western Michigan Call for a free evaluation of your community's potential at 239-206-2000. To apply or learn more, visit Corp.NaturalAwakenings.com.
