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Friends,
July in South Jersey has its own kind of medicine—the hum of ceiling fans, farmers markets bursting with color, boardwalk nights, beach mornings and that first deep breath of salty air that somehow makes everything feel a little lighter. It’s also the season of Jersey blueberries, sunwarmed tomatoes and the kind of simple summer meals that remind us why this little corner of the Northeast has such a loyal fan club.
This month’s issue celebrates good vibes, fresh air and the healing power of the great outdoors. In summer, wellness does not always have to happen inside a studio, office or treatment room. Sometimes it looks like walking barefoot in the grass, stretching on the beach, wandering through a farmers market, paddling on the water, tending a garden or sitting under the trees long enough to remember how to breathe again.
Our feature article, “Wellness Without Walls,” explores the growing outdoor wellness movement and how nature-based experiences can support the body, mind and spirit. From outdoor yoga and paddleboarding to hiking, herb walks and community gatherings, it reminds us that stepping away from screens and back into the natural world can be deeply restorative.
Inside this issue, readers will also find practical inspiration for the season, including ways to safely get in shape for pickleball, build fresh and nourishing summer salads, create sustainable water features at home and help children become more confident around water.
We are especially excited to include an article on mudras—the small, but meaningful hand gestures often used in yoga and meditation to help direct energy, deepen focus and support intention. I love the reminder that powerful shifts do not always need to be loud or dramatic. Sometimes they begin quietly, right in the palm of your hand.
And, in true July fashion, we are honoring one of our favorite local rituals: heading down the shore. For those of us who grew up with beach days, boardwalk nights and sandy car floors, the shore is more than a place. It’s memory, medicine and magic all rolled into one. There’s something about salt air that softens the edges, clears the mind and reminds us to come back to the present moment.
This month, may you find your own version of outdoor wellness. Visit the market. Slice the tomato. Take the walk. Dip your feet in the water. Let the sunshine, salt air and slower moments remind you that nature is always inviting us back to ourselves.
With gratitude,
Shae Marcus Publisher, Natural Awakenings South Jersey
Shae Marcus, Publisher
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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Good Vibes, Great Outdoors: A Luxurious Oasis Awaits
Inner peace specialist Meryl Hayton will host an intimate women’s wellness retreat at a private 2.5-acre luxury property in Naples, Florida. Designed to help participants step away from daily demands and immerse themselves in the healing power of nature, the retreat combines outdoor relaxation, personal transformation and luxury accommodations.
Set amid sun-drenched grounds, the retreat invites participants to begin their days with breathwork beneath towering trees, unwind in hammocks, enjoy the private pickleball court, or relax by the pool and hot tub. Evening gatherings around the fire pit provide additional opportunities for connection and reflection in the natural surroundings.
Meryl says the retreat offers “the perfect blend of high-vibrational fun, healing and deep relaxation” in an expansive outdoor sanctuary designed to help women recalibrate their nervous systems and reconnect with themselves.
Throughout the weekend, participants will experience what Meryl describes as “a gentle, accelerated path to true transformation,” helping them move beyond obstacles to peace and achieve lasting nervous system regulation. The retreat also includes meals prepared by a private chef, restorative sound healing, a cacao and fire ceremony, and other wellness experiences.
For more information or to reserve a spot (space is limited), call Meryl at 973-879-9333 or email MerylHayton@gmail.com.
Balanced Planet Yoga Celebrates New 200-Hour Yoga Teacher Graduates
Balanced Planet Yoga (BPY) is proud to congratulate its newest class of 200-hour yoga teacher training graduates: Maya Breiszis, Scott Calhoun, Kristen Caputo, Arianna Fiorini, Shae Marcus, Jennifer Pontarelli and Nicole Sanchirico.
Completing a 200-hour yoga teacher training is a meaningful accomplishment. It takes months of study, practice, dedication and a willingness to grow both on and off the mat. Throughout the training, this graduating class explored yoga philosophy, anatomy, meditation, breathwork, sequencing, Sanskrit and the deeper roots of the practice.
This group brought heart, humor, curiosity and support to the training room each week. Together, they learned how to safely guide students, build thoughtful classes and better understand that yoga is far more than physical movement. It is a practice of awareness, steadiness and connection.
Each of these new teachers is now on the BPY schedule and ready to welcome students to class.
“Whether you are brand new to yoga or looking to return to your mat, this is a wonderful time to come practice, support the new teachers and experience the studio community,” says studio co-owner Jenna Kelly.
New students can join BPY with a two-week pass for $25.
Location: 795 E. Rte. 70, Ste. F, Marlton. For more information or to register, visit www.BalancedPlanetYoga.com
Meryl Hayton
The Zen Den on Main to Celebrate Grand Opening
The Zen Den on Main will celebrate its grand opening on July 11 at 25 East Main Street, in Marlton, directly across from the firehouse. The new shop and healing space offers a curated collection of crystals, books, teas, candles, herbal products and magical treasures.
The celebration will include giveaways, readings, reiki and more, offering visitors a chance to experience the space and learn about upcom ing workshops, yoga classes and healing services.
“We created The Zen Den on Main as a place where people can feel welcomed, supported and inspired the moment they walk through the door,” says owner April Willard. “My hope is that this space becomes a peaceful little pause in the middle of everyday life—a place to shop, move, heal, connect and feel at home.”
Whether longtime followers or first-time visitors, guests are invited to explore a community centered on movement, healing, personal growth and connection.
Guests are encouraged to bring the Natural Awakenings South Jersey ad to the store for 15 percent off, valid through the end of the year.
For more information, call or text 215-205-2786, email TheZenDenOnMain@gmail.com or follow TheZenDenOnMain on Facebook and Instagram.
Dorothy Green Introduces Advanced Reiki Seminar
Dorothy Green, HHP, of Dorothy’s Healing Center, is celebrating 26 years in holistic healing and more than 90,000 sessions supporting clients in wellness, clarity and deeper self-connection.
Green sees clients at two locations: her main center in Moorestown and a satellite office in Narberth, Pennsylvania. Her work integrates reiki, CranioSacral Therapy, integrative bodywork and quantum field work to support energy balance and overall well-being.
A reiki teacher since 1999, Green has recently developed a new seminar designed to help reiki shoden-level students become reiki practitioners. After decades of educating students, she recognized that many students learn the traditional reiki foundations, but need additional guidance on how to integrate the practice into a professional healing environment.
Green is affiliated with the National Certification Board for Therapeutic Massage & Bodywork. Her seminar is offered live and online and is accredited for continuing education units in 49 states.
The first offering of her new advanced seminar will be held this fall at her New Jersey office. Green considers this work a natural next step in her long-standing commitment to reiki education and holistic health.
Complimentary consultations are available through Natural Awakenings South Jersey and Holistic Health & Healing Expo events.
Location: 714 E. Main St., Ste. 1C, Moorestown. For more information, visit www.DorothysHealingCenter.com
Alchemy Joy Announces Summer and Fall Wellness Programs
Registration is now open for Alchemy Joy’s summer and fall educational wellness programs in the Medford-Maple Shade area.
Summer programming includes The Eight Limbs of Yoga: A Summer Journey Into Embodied Living, beginning July 7. This beginner-friendly, eight-week series explores yoga beyond the poses through gentle movement, breathwork, meditation, reflection, discussion and practical tools for daily life. Additional summer offerings include Five Element Qigong Flow Immersion, beginning August 12, along with select weekend classes including Yin & Deep Rest and The Stillpoint: Yoga Nidra Meditation.
Fall offerings include Inner Coherence Reset, a seven-week program beginning September 9, and Advanced Inner Coherence: The Path of Inner Alchemy, a 10-week advanced program beginning September 10. Programs combine education, embodied practice, nervous system regulation, reflection and community support.
Alchemy Joy offers contemplative and embodied wellness education designed to support resilience, self-awareness, emotional balance and personal growth. Registration is required for all programs. Location details are provided upon registration.
For more information or to register, visit www.AlchemyJoy.com
Dorothy Green
Gut Health in Early Life
A study in Nature Microbiology reports that transitioning babies from milk to solid food reprograms the gut’s immune defenses. Weaning introduces diverse microbes into the intestinal tract for the first time, triggering an intense but temporary inflammatory response. During this early phase, intestinal stem cells begin to differentiate between friendly and unfriendly microbes. As these stem cells divide and mature into the full-functioning cells of the intestinal lining, a genetic “memory” of how to respond to microbes develops. When the gut is exposed to threats or friendly microbes later in life, these primed cells recognize the signals and are able to launch a faster and more efficient immune response.
To better understand how this early phase in gut microbiology “trains” the immune system, the research team interrupted stem cell programming by administering low doses of penicillin to young mice, eliminating some beneficial bacteria. The interruption in programming turned out to be critical. As adults, these mice had weaker immune defenses and higher risks of colitis and colon cancer. The study highlights the importance of a diverse microbiome during infancy, suggesting that disruptions in early life—whether from antibiotic use or a poor diet—can permanently compromise the gut’s ability to ward off inflammatory disease in adulthood.
Morning Light for Better Sleep
Better sleep may start long before bedtime. Exposure to natural light in the morning helps anchor the body’s circadian rhythm—the internal clock that influences sleep, energy, hormone release and alertness. When morning light reaches the eyes, it signals the brain that the day has begun, helping the body stay more awake during daylight hours and prepare for melatonin release later in the evening.
A 2023 study published in the Journal of Sleep Research found that college students exposed to bright morning light for five workdays experienced earlier sleep onset, shorter time falling asleep and less morning sleepiness. The study was small, so it shouldn’t be treated as a cure-all, but it supports a growing body of research on the role of daytime light exposure in sleep health.
For an easy reset, step outside within the first hour of being awake for 10 to 20 minutes. Cloudy days still provide natural light, and no special equipment is needed. Pair it with morning coffee, walking the dog or a few quiet breaths before the day gets busy. Sometimes better sleep begins by simply letting the morning in.
Jovana Stojanovic from Getty Images
Lead Exposure and Cardiovascular Disease
Lead exposure is a major environmental cause of cardiovascular disease, responsible for nearly 6 percent of global deaths. A 2026 study in the Journal of the American Medical Association links long-term lead exposure to an increased risk of dying from cardiovascular disease. Exposure is measured by how much lead accumulates in the body over time. Using decades of data from more than 42,000 U.S. adults, along with international studies, researchers found that even low levels of exposure increase the risk of heart disease and stroke, and the risk steadily rises as lead accumulates in the body.
Although exposure to lead has decreased worldwide, it remains a major, preventable contributor to global cardiovascular disease. The study’s authors emphasize the need for surveillance, regulation and remediation to reduce exposure.
Ocean Farmers Grow Kelp
Kelp farming is gaining acceptance as a low-impact way to support healthier oceans, coastal economies and more sustainable food systems. Unlike many land crops, kelp doesn’t require freshwater, fertilizer, pesticides or farmland. It grows in seawater, using sunlight and naturally occurring nutrients.
According to NOAA Fisheries, seaweed farming is the fastest-growing aquaculture sector and can benefit farmers, communities and the environment. NOAA also notes that seaweed farms may help improve water quality, create habitat for marine life and support working waterfronts by giving fishers another seasonal income stream. Kelp is already used in foods, supplements, skincare, animal feed and emerging alternatives to plastic packaging. While it’s not a single solution to climate change or ocean health, it offers a promising example of regenerative ocean farming—working with natural systems rather than against them. As interest grows in sustainable food and coastal resilience, this humble sea vegetable may become one of the ocean’s quiet overachievers.
Repair Cafés Keep Goods Out of Landfills
Around the world, communities are pushing back against throwaway culture through Repair Cafés—free or low-cost events where volunteers help neighbors fix broken household items. Visitors bring lamps, small appliances, clothing, bikes, toys or electronics, and skilled volunteers offer tools, know-how and encouragement.
Now I see the secret of making the best person. It is to grow in the open air and to eat and sleep with the earth.
—Walt Whitman
The first Repair Café opened in Amsterdam in 2009, founded by Martine Postma, who later created Repair Café International (RCI) to help other communities start their own programs. The movement has since spread globally, with thousands of local operations worldwide.
The impact is practical as well as environmental. RCI reported that more than 37,000 separate repair efforts were recorded in its RepairMonitor tool in 2024, with a 62 percent success rate. Each fixed toaster, jacket zipper or table lamp keeps one more item out of the waste stream and helps people save money. Just as important, these gatherings rebuild a skill many communities have lost: knowing how to mend or fix what matters instead of tossing it away.
Yuriy K/shutterstock
Glacier Retreat Triggers Tsunami
On August 10, 2025, a massive landslide struck Tracy Arm fjord, in Alaska, displacing water and generating a giant wave that crashed onto the opposite slope at more than 150 miles per hour. Within minutes, the landslide caused seismic effects equivalent to a magnitude 5.4 earthquake, and the resulting tsunami is believed to be among the tallest ever recorded, at approximately 1,600 feet.
Vegetation was stripped along the shoreline, but there were no fatalities. At a different time, the Tracy Arm would have been crowded with cruise ships and smaller sightseeing boats, potentially resulting in catastrophic loss of life and property. The landslide was preceded by the rapid retreat of a glacier, which may have lubricated the slope.
In a study published in Science, researchers examined the Tracy Arm event to determine if it could have been predicted. Although optical and radar remote sensors, along with high-resolution images from the days and weeks before the event, showed no signs of the rock face being at risk of collapse, there was an increase in micro-seismic activity at least 24 hours before the landslide, intensifying in the hours leading up to the event.
Considering the magnitude and far-reaching risks of a similar landslide-tsunami in heavily trafficked areas, the researchers recommended systematic monitoring of unstable slopes, realistic tsunami scenarios and protective measures for local communities, tourists and critical infrastructure.
Emperor Penguins on the Brink
In April, the International Union for Conservation of Nature and Natural Resources (IUCN) classified the emperor penguin as endangered due to Antarctica’s warming since 2016, which has led to record-low sea ice levels. Emperor penguins need about nine months of stable sea ice for mating, raising chicks and molting. Without it, chicks risk freezing or drowning before developing waterproof feathers. The adults face similar dangers during their annual molting season when they regrow swimming feathers.
When sea ice breaks up prematurely, entire colonies can fail. In 2022, a significant loss of chicks occurred when four of five breeding grounds in the Bellingshausen Sea collapsed. The IUCN predicts that the emperor penguin population will be only half its current size by the 2080s.
Michel VIARD from Getty
Joys of Loose Leaf Tea
by Natural Awakenings staff
For many, brewing tea begins with a small paper sachet in a mug. While convenient, these single-use tea bags often contain plastic fibers, pesticide residues and excessive packaging. Filled with “dust and fannings”—tiny leaf bits—they steep quickly, but can lack freshness and depth of flavor.
Sustainable loose leaf tea offers a healthier, more enjoyable alternative, allowing drinkers to experience the full flavor and beauty of whole or large, broken leaves and flowers that expand as they steep. Advocates treasure tea time as a daily ritual that brings together flavor, creativity, calm and a deeper love for plants, with bonus ecological points for buying loose tea in bulk.
Tea Types
Black, green, oolong and white tea come from the same plant, Camellia sinensis. White is the least processed, picked when the leaves are young and have the least caffeine. Green tea leaves are dried briefly, preserving the plant’s color, nutrients and low caffeine. Black is fully oxidized, producing dark, bold brews that pair well with milk. Oolong is oxidized halfway between green and black, offering freshness and complexity.
Herbal and floral teas provide a caffeine-free escape with various health benefits and delightful tastes. Chamomile and lavender are popular for easing stress and improving sleep. Hibiscus, enjoyed hot or cold, boasts a vibrant red hue, tangy taste and high levels of vitamin C, supporting heart health, weight management and reduced inflammation. Peppermint tea offers a refreshing
flavor and digestive benefits. Ginger tea, with its spicy kick, is a potent antioxidant to soothe nausea, aid digestion, control blood sugar, support weight management and reduce inflammation.
Sustainable Brands
Prioritize organic and/or regenerative brands without synthetic pesticides, fertilizers or insecticides. Great options include Frontier Co-op, Full Leaf Tea Company, Arbor Teas, Rishi Tea & Botanicals, Numi, Equal Exchange, Art of Tea and Firebelly Tea. Compostable, eco-friendly packaging is also a plus. Check for certifications like USDA Organic Certified, Rainforest Alliance Certified, B-Corporation or Certified Fair Trade.
Brewing Tips
Heat water to about 200° F. Measure one to two teaspoons of loose tea per eight ounces. Pour hot water over leaves and steep for three to seven minutes, then strain the leaves. Over-extraction leads to a bitter result. Sweeten with stevia, monk fruit or honey.
Great choices for loose leaf tea strainers include large stainless steel basket infusers with room for optimal leaf expansion and compact mesh balls for single cups. A French press or teapot with built-in infuser are excellent choices for a full pot of tea. Remember to compost used tea leaves.
Drying and Storage
For homegrown teas, harvest leaves in the morning after the dew has dried and brush off any dirt. Skip washing with water to prevent mold. Gather small bunches and hang them upside-down in a dry, cool space away from sunlight. Alternatively, spread individual leaves on a drying screen that allows airflow. Drying can take a week or more. Store in an airtight tin or dark glass container away from direct sunlight and heat.
Family Skin Care Center
Healthy Skin From the Inside Out
Skin can be an important messenger, often reflecting what is happening inside the body long before it is visible elsewhere.
At Family Skin Care Center, Dr. Anamaria Newport believes beautiful skin is about far more than what appears in the mirror. Her holistic approach blends advanced dermatology, regenerative aesthetics and whole-person wellness to help patients look refreshed, feel energized and supported in their health from the inside out.
“Your skin often reflects what is happening internally,” says Newport. “Stress, sleep, hormones, environmental damage, inflammation, emotional wellness and lifestyle can all show up on the skin and influence how we look and feel.”
Rather than simply treating acne, eczema, hair loss, wrinkles, pigmentation or skin aging, Newport and her team explore deeper connections, from nutritional deficiencies and hormone imbalance to inflammation, environmental stressors, sleep quality and overall wellness. Every treatment plan is personalized because no two patients—and no two stories—are exactly alike.
Advanced Aesthetics, Naturally
In addition to conventional cosmetic procedures such as Botox and fillers, Family Skin Care Center offers natural-looking alternatives for patients seeking visible rejuvenation without surgery or downtime. Emface and Exion are two innovative technologies designed to work with the body’s natural repair and renewal systems.
Emface combines synchronized radiofrequency and facial muscle stimulation to lift, tone and restore youthful facial contours naturally. Radiofrequency helps support collagen and elastin production, while muscle stimulation helps strengthen facial muscles. The result is a refreshed, lifted look without needles, surgery or an overdone appearance.
Exion uses advanced radiofrequency technology to stimulate collagen production, improve skin quality, support elasticity and encourage healthy regeneration. By supporting the body’s natural renewal process, Exion helps improve firmness, texture and a more radiant-looking complexion.
Where Technology Meets Natural Healing
One of the newest technologies offered at Family Skin Care Center is Exomind, a U.S. Food and Drug Administration-cleared, noninvasive brain therapy that uses gentle magnetic pulses to stimulate targeted areas of the brain. This neuromodulation treatment is designed to support brain wellness, emotional resilience, mood regulation, mental clarity, motivation and stress response.
Think of it as fitness for the mind, Newport explains.
Patients seek Exomind for support with chronic stress and burnout, anxiety, emotional fatigue, low motivation, trauma recovery support, focus, sleep quality, addiction recovery support, brain fog, mental performance, postpartum emotional wellness and mood changes related to hormonal shifts.
Together, Exomind, Emface and Exion reflect the practice’s approach to modern wellness: advanced technology that supports the body rather than working against it.
“Aging well is not about looking different,” says Newport. “It is about looking healthy, vibrant, rested and naturally like yourself.”
Organic, Holistic and Science-Backed
Family Skin Care Center combines evidence-based dermatology with wellness principles and cleaner skin care choices that support long-term skin health. Patients are advised on anti-inflammatory habits, healthy aging, restorative sleep, movement, mindful stress reduction and skin-friendly ingredients.
The practice also offers personalized organic products and mineral-based sun protection options, along with guidance on SPF 50+, sun-safe habits and protective clothing.
Family Skin Care Center is located at 17 White Horse Pike, Ste. 10B, in Haddon Heights. For more information or to arrange for a complimentary consultation, call 856-323-8885.
Wellness Without Walls
Outdoor Connections for Body and Spirit
by Marlaina Donato
Our daily lives can feel like a series of predictable routines often confined to the indoors, but a growing outdoor wellness movement is opening up new possibilities by weaving nature into holistic health practices and social gatherings. Whether paddleboarding along a tropical waterway, working out in the park or volunteering at a horse sanctuary, stepping outside brings a wealth of benefits.
The American Psychological Association suggests that spending at least two hours a week in nature can nourish our physical
and mental well-being, helping to reduce the risk of depression, cognitive decline and high blood pressure. Plus, engaging in an outdoor activity imparts a natural boost of vitamin D and strengthens our immune system. Research gathered by Colorado State University Sustainability Leadership Fellow Kaiya Tamlyn indicates that spending time outside also encourages greater generosity and a deeper appreciation for the natural world.
With so many activities available in both city and rural settings, it is easy to discover
something new while making social connections along the way. Finding balance in a busy world is essential, and combining outdoor time, mindfulness and fun can be incredibly beneficial. There are many options to explore, from meditative mountain retreats to beachside drumming circles under the stars or forest bathing in lush green spaces. In a world where 62 percent of adults admit to being constantly online, swapping screens for something more real can recharge our spirits.
Mindful Resets
When Jennifer Stas-Eliades took up yoga, she bloomed, and from that place of transformation, she felt called to help others do the same. In 2014, she founded Wildflower Yoga Collective, in Flemington, New Jersey. “Yoga is not about being flexible, experienced or a certain age,” she asserts. “It isn’t about doing a headstand or touching your toes. It’s about showing up for yourself, exactly as you are.”
In partnership with local businesses, Stas-Eliades pairs yoga classes with fun, social activities in interesting outdoors settings. Yoga at the Vineyard, for example, is held during sunset and includes a wine tasting. Yoga and Horseback Riding begins with a guided ride through breathtaking scenery, followed by stretches and yoga positions that help open the hips. Lavender Yoga takes place in the midst of a blooming field where students are encouraged to breathe in the calming lavender aroma. Afterward, they pick their own bouquet to take home.
“It’s the greatest kind of office—being outside, surrounded by it all. I always arrive early, giving myself time to take it in, decompress, root into the ground, pet the horses or walk through the lavender,” says Stas-Eliades. “People often come to yoga class carrying the weight of their day—work, school pickups, the constant motion. But then they step onto the grass, onto their mat; the sun hits their skin; the breeze moves around them; and something softens. You’re really rooting
Zoran Zeremski/AdobeStock
into the ground in a way that isn’t just metaphorical like it can be in the studio. You’re smelling the flowers and hearing everything around you.”
Exploring Waterways
Nicole Killian, owner of SUP Englewood at the Don Pedro Island State Park, in Cape Haze, Florida, provides groups the opportunity to enjoy nature on kayaks or stand-up paddleboards. “Once on the water, we guide participants through mangrove tunnels, coastal waterways or open areas, depending on conditions,” says the 20-year paddling pro. “Spotting wildlife is always a possibility, especially dolphins, manatees and birds. We
offer a real immersive experience based on what the environment gives us that day.”
According to Killian, people that are new to the sport are often surprised at how manageable and enjoyable stand-up paddleboarding and kayaking are. “We design our experiences to be beginner-friendly, so people leave with confidence,” she explains. “Families connect, kids get curious and there are also quiet moments on the water that allow people to slow down and really take in their surroundings. Those moments tend to have the biggest impact.”
Ultimately, the SUP Englewood team of
certified instructors and Florida Master Naturalists aims to inspire an understanding and compassion for the marine ecosystem. “I find that in order for someone to want to conserve the waterways, they have to fall in love with them,” says Killian. “We create experiences that motivate people to want to protect the delicate balance of our marine habitats for generations to come.”
Dynamic Hiking
Former professional alpine skier Tina Vindum discovered her true passion when she hit a plateau with indoor training. Feeling bored with her usual routine, she decided to take her workouts outdoors and explore the Sierra Nevada terrain. “The natural environment challenged my body in new ways and re-engaged my mind,” she recalls. “I quickly saw improvements in performance, along with unexpected benefits like greater focus, calm and a renewed sense of joy.”
Inspired by her experience, Vindum founded The Outdoor Fitness Institute, a science-based approach to exercise that leverages the natural environment. She uses elements like hills, trails, grass, trees, rocks, benches and open space to create more dynamic, functional movement. “Nature becomes your gym, and your body responds in ways machines simply can’t replicate,” she explains. “For most people, it can be as simple as walking or hiking on uneven ground, adding hill intervals or incorporating
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strength exercises like squats, lunges or push-ups in a park.”
Vindum believes that moving in open spaces helps people shift from feeling separate from nature to feeling part of it. “Nature brings me a sense of calm, clarity and perspective,” she says. “It reconnects me to something deeper—a feeling of freedom, joy and aliveness that goes beyond fitness. It’s also how I connect with others.”
A 2024 study published by Frontiers in Aging Neuroscience backs up Vindum’s assertions, finding a significant uptick in prefrontal cortical activation with increasing terrain unevenness during walking. The positive effects of sunlight on mood and mental health have also been researched and confirmed by numerous studies.
Wild Wanderings
Since 1976, Lanny Kaufer has been a firsthand witness to the rejuvenating power of outdoor hikes and finding hidden gems in nature. His Herb Walks in Southern California invite participants to get active while learning about the healing world of edible and medicinal plants. A typical excursion can last two to three hours of easy walking that is accessible for most people.
“After acknowledging the local Indigenous people of whatever location we’re in and thanking the plants, we explore the trailside vegetation as we walk, stopping from time to time to point out what’s catching my attention, sharing stories about the plants and animals, responding to participants’ curiosity, discussing sustainable foraging and learning to identify helpful plants,” he explains.
The author of Medicinal Herbs of California: A Field Guide to Common Healing Plants says that his journey began with a spiritual awakening in the mountains of the Los Padres National Forest outside his home in Ojai. “I felt the plants speak to me,” Kaufer remembers, and that is when he felt called to help protect not only plants but also the rest of nature for future generations.
Over time, he realized that people need to be inspired to protect nature, mostly by understanding why it matters. At nearly 80 years old, his passion is still as strong as it was in the 1970s. “Whether it’s a plant that can wash your hair, a seed that plants itself or a leaf that creates its own sunscreen, I am helping people find that value,” he says.
Seasonal Stewardship
Volunteering outdoors is a rewarding way to broaden our horizons. Whether we are helping with trail maintenance at a nature sanctuary or organizing campground activities, our efforts can make a positive impact. For five years, Stacy Turner has volunteered at the Winthrop National Fish Hatchery, in Washington state, greeting visitors, conducting hatchery tours and supporting events and field trips. Her enthusiasm for the hatchery’s mission is joyful and infectious, inspiring others to join the cause.
“I wanted people to not just look at fish but also learn about the hatchery and all that they do to bring back the success of fish that are native to our area,” she explains, adding that visitors of all ages have expressed interest in pursuing a similar path of stewardship. “In a world that is plugged into the internet, it is always hard to remember that you can get way more out of life by stepping outside and exploring what is in your own backyard, and you are never too old to enjoy life.”
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.
When you take a flower in your hand and really look at it, it’s your world for the moment.
—Georgia O’Keeffe
Summer in Every Bite
Vibrant, Versatile Salads
by Maya Whitman
Whether we picnic in the park, meet friends for a hike or attend a community event, staying hydrated is crucial while enjoying the outdoors. Besides refilling water bottles, creating a vibrant, hydrating salad—like sweet melon, fiery radishes and arugula with a basil-lime vinaigrette—is a delightful way to enjoy the summer. Seasonal ingredients such as refreshing cucumbers, heirloom tomatoes, leafy greens and blushing fruits have a high-water content, along with vitamins, minerals and antioxidants that boost energy and overall well-being.
Beyond the usual lettuce bowl, summer salads can combine locally sourced produce, whole grains, healthy fats and fresh herbs to satisfy any palate. Versatile and delicious, they travel well and elevate backyard dining. Adding the final pop, a flavorful dressing pulls it all together.
Great Foundations
Sourcing ingredients from our own backyards, local farmers or a communitysupported garden offers a world of choices. “Most produce at farmers markets has been picked or harvested at the peak of ripeness
within the last 24 to 48 hours. The initial flavor and juiciness are robust and different from produce that is picked and shipped,” says Jane Maxwell, former executive director of the Illinois Farmers Market Association, in Naperville, Illinois. She emphasizes that farmers provide diversity rarely seen on supermarket shelves. “Instead of a few types of tomatoes, you may find a vendor with six to 10 different varieties of tomatoes, each with a unique flavor and purpose. The flavor of a yellow citrine tomato is very different from a Cherokee purple, and with the variety of flavors, you also get a wide range of micronutrients.”
Maxwell recommends shopping according to personal needs and relying on the senses. “Are you using it today, or do you want it to last the week? Fresh produce will have a sweet aroma. Look for bright colors and items without bruising or shriveling,” she advises. “Don’t be put off by unusually shaped produce. It still has all the amazing qualities you are looking for.”
Sometimes the best salad fixings can be found right in our own neighborhood. Hidden gems include honor-system produce setups at the end of driveways and passionate backyard gardeners that share their surplus.
Bountiful Pairings
Nutritious combos can be artful or simple with an element of spontaneity, depending on what is available. Uncommon additions like sweet, ruby-fleshed plums; crisp, thinly sliced, raw fennel; spicy-sweet, shredded, raw turnips; or pitted black cherries can make mellow produce like Boston lettuce sing.
Cynthia Sass, a registered dietitian and plant-based nutritionist in Los Angeles, offers high-performance nutritional advice to celebrities and professional sports figures. In her practice, satisfying the taste buds is just as important as optimizing nourishment. Her favorite side salads are sliced cucumbers and cherry tomatoes marinated in lemon vinaigrette and basil, as well as shredded
carrot salad with pineapple, fresh ginger and raisins. For a hearty dinner salad, Sass combines greens, lean or plant-based protein and a complex carb like cooked and chilled quinoa, sweet potato or wild rice. She also likes combining warm and cold elements, beginning with a base of crisp lettuce and adding tempeh, veggie kabobs or skewered baby potatoes fresh from the grill.
“Healthy salads are the most delicious and rewarding. Food is medicine,” says Devon
Quinn, the executive chef and co-owner of Eden, a contemporary restaurant in Chicago. He likes to incorporate “legumes of any kind and in any form” in his salads, valuing their added high protein and fiber content. For an innovative texture, he suggests, “cooking beans or lentils, patting them dry and then pan-frying them in olive oil until crispy. When bubbles mostly subside, remove them from the oil and wick away excess fat by laying them out on a paper towel, then season them with kosher salt while hot.”
Delectable Dressings
Healthy sources of fat like avocado and olive oil in zesty dressings can enhance the absorption of carotenoids and other nutrients found in plants, and Sass notes that vinegar can support blood sugar regulation. For creamy dressings, she opts for a base of tahini, a paste made from ground sesame seeds, with fresh herbs and lemon.
Quinn brings out nuances in fruit salads with bright citrus dressings and the addition of piquant herbs like lovage and anise hyssop. For green salads, he adds diced shallots to a vinaigrette made the day before to allow for “pickling” overnight. For a gourmet cheese-like effect without the use of cheese, Quinn pulses in “toasted black walnuts to vinaigrettes with the use of high-quality olive oil.”
Maya Whitman is a frequent writer for Natural Awakenings.
Ronnachai Palas/shutterstock
BLACK WALNUT VINAIGRETTE
YIELD: 1 QUART
½ cup black walnuts, toasted
½ cup shallot, diced
1 Tbsp raw honey
1 Tbsp Dijon mustard
2 cups extra virgin olive oil
1 cup apple cider vinegar
Kosher salt to taste
Freshly ground black pepper to taste
To toast the walnuts, place a dry skillet (no oil) over medium heat. Add the walnuts in a single, even layer. Let them toast for approximately 6 minutes, stirring frequently until they appear toasted and have a toasted aroma. Immediately transfer to a plate to prevent burning.
To make the dressing, add everything but the shallots to a food processor and pulse a few times to incorporate the walnuts. Stir in the diced shallot and refrigerate overnight to allow the shallots to pickle. In the morning, the vinaigrette is ready to drizzle over summer vegetables.
Recipe courtesy of Chef Devon Quinn.
Courtesy of Devon Quinn
COLD HONEYDEW-BLUEBERRY SALAD WITH MEYER LEMON HONEY DRIZZLE
YIELD: 6 TO 8 SERVINGS
1 large honeydew melon (ripe and fragrant)
2 pints fresh blueberries
1 large Meyer lemon, juiced
1 Tbsp local honey
1 small handful fresh herbs (preferably pineapple sage or spearmint), chopped
1 pinch fleur de sel salt
Scoop out the melon with a melon baller and gently mix in all the other ingredients in a large bowl. Chill in the refrigerator for 2 to 3 hours before serving. For an extra frosty effect, place the already-chilled melon salad in the freezer for ½ hour before serving. Serve in a decorative, colorful bowl with a few fresh herbs sprinkled on top.
Recipe courtesy of Marlaina Donato.
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Pickleball Prowess
Getting in Shape for the Court
by Zak Logan
Pickleball is quickly becoming one of the fastest-growing outdoor sports in the United States, with an estimated 19.8 to 24.3 million Americans playing on neighborhood courts, parks and recreation centers. Its fast pace, social atmosphere and small court make it easy to learn and enjoy, but the game’s sudden movements, rapid direction changes and repetitive swings can challenge muscles and joints.
Each year, 90 percent of the estimated 66,000 to 100,000 pickleball-related injuries occur in players aged 50 and older. “This is a wonderful sport for social connection, cardiovascular endurance and health. The game is great to play, but only when the body is warmed up and strong,” says New York City-based fitness trainer Rachel Nicks.
Simple strength exercises and a regular warm-up routine can reduce the risk of sudden falls, back pain and tendonitis of the wrist and elbow. Targeting certain muscle groups, especially those governing grip strength, core stability and balance, is essential.
Pickleball Prep
Physical therapist Leo Talaganis, at Impact Physical Therapy, in Chicago, notes common injuries that cause painful inflammation of the tendons include lateral epicondylitis affecting the elbow and Achilles tendonitis causing ankle pain. “This comes from players who may not move a lot during the week, but overexert themselves during gameplay,” Talaganis observes. He stresses the importance of maintaining fitness off the court and between games by incorporating rowing
movements, wrist circles and side-lying shoulder external rotations using one- or two-pound weights. Standing exercises like sidestepping with a resistance exercise band around the ankles are also beneficial.
Talaganis’ warm-up includes light cardio such as walking, then jogging around the court, a few side-to-side shuffles while in a low stance and trunk rotations (gently twisting from side to side) with the paddle in hand. Heel raises and lunges help to warm up the ankles, while arm circles and wrist stretches reinforce the upper
“Be sure to keep the wrist in a neutral position to avoid straining muscles in the forearm and elbow,” he advises.
Nicks encourages players to invest five to 10 minutes warming up and avoid the temptation of playing several days a week without proper rest and recovery time. Building pelvic floor strength and mixing things up strengthen more than one muscle group. “I believe cross-training is important and suggest rest days, yoga, breath work, foam rolling and low-impact strength training two to three times a week to prevent stiffness and
Helpful Essentials
To protect the knees, chiropractic physician Brant Hulsebus, in Rockford, Illinois, emphasizes the importance of alignment, highlighting the lumbar (lower)
spine, hip flexor muscles and the piriformis, a muscle in the gluteal region that stabilizes the hip joint. He recommends the yoga “pigeon pose” and a basic piriformis stretch of lying on the back and “moving the shoulder toward the opposite knee and vice versa.”
Hulsebus also champions the “bird dog” exercise for core stability, as well as stronger hips, ankles and spine. Start in a tabletop posi tion with hands and knees on the floor. Then, extend the right arm forward and the left leg backward while keeping the spine neutral. Hold for 10 seconds. Repeat eight to 12 times for each side.
The American Association of Retired Persons recommends an exer cise in the pool to strengthen shoulders and arms. With bent knees, pretend to swim, moving arms in a forward motion, then change direction to mimic a backstroke. For injury prevention, Mayo Clin ic cautions against backpedaling and recommends getting used to standing in a “ready position” with bent knees and a wide stance.
Nicks recommends a standing, mini-band ex ercise for activating and strengthening the gluteal muscles. Place the exercise
band just above the knees and stand with feet slightly wider than shoulder-width apart. Gently squat until the thighs are parallel to the floor, and pulse up and down a few inches while pressing knees outward against the band for 15 to 20 repetitions.
To avoid injuries on the pickleball court, rest is just as important as strengthening exercises. According to Nicks, “Recovery should not be viewed as doing nothing or doing less. Recovery is the best way to stay healthy, strong and continue playing
Talaganis notes that adding recovery time should always include a cooldown of low-intensity walking and stretching after pickleball games. For older players, he advises avoiding injury by not chasing the ball and limiting the effort to no more than two or three steps.
Zak Logan is a freelance writer dedicated to natural health and getting back to basics.
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Pigeon Pose
Salt Air, Sandy Feet and a Slower Pace
by Shae Marcus
There’s something about a summer day down the shore that feels like an exhale. For those of us in the tri-state area, the phrase itself carries memories— sandy feet, packed coolers, soft sweatshirts after sunset, boardwalk treats, and that first deep breath when the salt air finally reaches the car window.
It doesn’t have to be a faraway trip to feel restorative. Sometimes the most needed journey is close to home: a day by the water, a slower morning, a bike ride along the coast or a quiet walk where the only real plan is to notice the surroundings.
By July, summer can start to feel a little full. The calendar fills up, the kids are home, work doesn’t magically disappear and everyone seems to be asking, “What are we doing this weekend?” Sometimes the answer doesn’t need to be big. Sometimes it can be simple: Go where the water is.
The beauty of a shore day is that it doesn’t have to be fancy to feel like a reset. Some of the best wellness moments happen in the simplest ways. Sitting with our feet in the sand. Letting the sound of the waves quiet the running list in one’s head. Taking a long walk with no real destination. Watching the gulls act like they own the place, which honestly, they kind of do.
A mindful journey doesn’t always require a passport, a plane ticket or a perfectly planned itinerary. Sometimes it’s a beach
towel, a good book, a bike ride by the water and enough presence to notice the way the salt air changes our breathing.
The shore naturally invites us back into our senses. The warmth of the sun. The smell of the ocean. The feel of sand under bare feet. The rhythm of the waves rolling in and out. These small moments bring us into the present without asking us to sit perfectly still or clear our minds completely, which is good news for those of us whose minds like to run their own full-time business.
A few minutes of meditation on the beach can be beautifully simple. Sit close enough to hear the waves, soften one’s gaze and breathe with the tide. Inhale as the water rolls in.
Exhale as it rolls back out. No perfect posture required. No need to look overly peaceful. Just breathe and let the ocean do what the ocean does best.
A bike ride by the shore can become its own kind of moving meditation. Not the kind where we count miles or worry about pace, but the kind where we notice the breeze, the colors of beach houses, the sound of tires on the path and the feeling of being outside in the middle of summer.
Even collecting shells can become a practice in presence. Instead of searching for the “perfect” one, notice the shapes, colors, textures and tiny details. Let it be less about finding something and more about paying attention.
Maybe that is the gift of a mindful staycation. It reminds us that we do not always need to leave our lives behind to feel renewed. We can simply step out of the usual routine long enough to breathe differently, move differently and notice what has been waiting for us all along.
The shore doesn’t ask much of us. It simply invites us to arrive, breathe, notice and soften. And sometimes, with salt air in our lungs and sand still hiding in places it has no business being, that is the most mindful journey of all.
Shae Marcus is the publisher of Natural Awakenings South Jersey and Philadelphia, sharing resources that inspire wellness, mindful living, conscious travel and community connection.
Yoga Beyond the Poses
Living the Eight Limbs
by LaRonda Koffi
For many people, yoga begins with movement. The physical postures, or asanas, can help build strength, flexibility, balance and body awareness. They are a meaningful and valuable part of practice. Yet, in the classical yoga tradition, posture is only one limb of a much larger path.
In Patanjali’s Yoga Sutras, the Eight Limbs of Yoga are presented as a complete framework for living with greater steadiness, clarity and self-awareness. These limbs include ethical principles, personal observances, posture, breath regulation, sense awareness, concentration, meditation and deeper states of integration.
This doesn’t mean that modern posture-based yoga is incomplete or wrong. Rather, it reminds us that yoga can extend beyond the mat and into the way we think, speak, breathe, relate, rest and respond to daily life.
The first two limbs, yama and niyama, invite reflection on how we live. Principles such as non-harming, truthfulness, contentment, discipline and self-study can become practical guides for relationships, work, family life and personal growth. They ask us to notice not only what we do, but how we do it.
Asana, the third limb, helps prepare the body for steadiness. A mindful posture practice can teach us how to meet sensation with patience rather than force. Pranayama, or breath regulation, offers a bridge between body and mind. Even simple breathing practices can help slow reactivity and support a calmer nervous system.
The later limbs move inward. Pratyahara teaches us to soften our constant pull toward outer stimulation. Dharana develops concentration. Dhyana deepens meditation. Samadhi points toward integration, where the sense of separation between practice and life begins to dissolve.
Emerging research also supports looking at yoga as more than exercise. In an open-access study published in the International Journal of Yoga, participants in a veteran-friendly yoga program described benefits that researchers found reflected all eight limbs of yoga, including breath, concentration, meditation, ethical awareness and overall well-being.
In everyday life, the Eight Limbs might look like pausing before reacting, breathing before speaking, practicing honesty with kindness, making time for quiet or noticing when the body is asking for rest. These small moments are not separate from yoga. They are yoga.
When practiced this way, yoga becomes more than a class we attend. It becomes a path of embodied living, helping us move through the world with greater awareness, balance and care.
LaRonda Koffi is the founder of Alchemy Joy, offering educational wellness programs that integrate gentle movement, breathwork, meditation, nervous system regulation and contemplative practice. Learn more at www. AlchemyJoy.com.
—Jimmy Buffett
•
Beyond Swim Lessons
Teaching Kids To Love and Respect Natural Aquatic Settings
by Christina Connors
For many families, summer memories include long days at the lake, wading along a shoreline or learning to paddle across quiet coves. In the past, children often developed comfort around natural water environments by repeated exposure during family outings, but today, many begin their aquatic journey with structured swim lessons in the pool, where they learn critical safety measures and basic swimming skills.
After the controlled environment of a pool, natural settings like lakes, rivers and beaches present unique and unpredictable
challenges, as well as opportunities. Murky water, hidden drop-offs, shifting currents and unexpected temperatures demand a new level of awareness. But when a carp leaps out of the water, giggles are sure to follow. With gradual exposure, positive encouragement and smart safety habits, families can help children bridge the gap between swim lessons and outdoor water adventures, raising kids with a lifelong love for the water.
Swimming Is a Life Skill
“Drowning is the leading cause of unintentional death in children 1 to 4 years old,” says Nicole Ragone, a professional swim
instructor at LaFleur’s Little Flippers Swim School, in Tampa, Florida. “Not only does learning how to swim teach children survival skills, it increases their confidence, coordination and multitasking abilities. Kids that learn how to swim are also learning how to deal with and overcome anxiety and high-stress situations.”
The benefits of swim lessons extend far beyond the water. Practicing breath control in the water provides children with a calming tool they can use anywhere, and the process of learning to do something difficult or scary builds a belief in their own capabilities.
Beyond the Pool
Research published in 2025 in the journal Physical Education and Sport Pedagogy supports what many instructors intuitively know: The skills children build in pool settings do not automatically carry over to open water. The study, which assessed 9- to 10-year-olds in both controlled pool conditions and dynamic open-water environments, found meaningful differences in how children performed between the two settings, underscoring why supported exposure to natural water is an important part of a child’s aquatic education.
A pool is predictable: The bottom is visible; the depth is clearly marked; and there are walls to grab. Natural water offers none of those reassurances, and this difference is significant. “Families should be aware that swimming in natural bodies of water comes with higher risk than pool swimming,” Ragone explains. “Natural bodies of water have more hazards, such as murky water, which can result in children getting caught or scared. Rocks are slippery; currents can be strong; and there are often drop-offs without a good place for a child to grab if they get nervous.”
For younger, less experienced swimmers, she recommends keeping life jackets on children in lakes and rivers until they are extremely competent swimmers. At beaches,
watch for rip currents, waves and changing tides. In rivers, even a gentle-looking current can surprise a small child. The aim is awareness, not fear.
Building Confidence
“Safe ways to introduce a child to any water are slowly and confidently. It’s important for them to learn one thing at a time and to feel confident in it before moving forward,” Ragone says. “We encourage kids to say things like, ‘I did it!’ and you can see their faces light up. It allows them to recognize something they did right, which builds confidence.”
This approach is equally effective at the beach or lake. Start at the shoreline, allowing children to splash and explore before wading in. Wade before swimming. Swim in calm, shallow water before going further. Keep early sessions short and end them on a high note. A child that leaves the water smiling will want to return.
Ragone is firm about what to avoid: “I would not make it seem too scary or tell horror stories, as this could deter a child from wanting to even try.” Honest, age-appropriate conversations about water hazards are important, framed around caution and respect, not fear.
Safety Habits
“Children need to feel confident but cautious around natural bodies of water,” Ragone advises. “Constant supervision should be exercised until they are competent swimmers.”
Among the core habits she recommends are always asking permission before going in the water, never swimming alone, following boundaries set by parents and lifeguards, and walking rather than running on slippery surfaces near water. Adult modeling of safe behavior is crucial. When caregivers wear life jackets on the boat, respect swim flags at the beach and model careful entry into unknown water, children absorb those habits as normal.
Loving the Water
Summer days near the water are among the most vivid memories many adults carry: the smell of sunscreen, the shock of a cold lake, the triumph of swimming out to the dock for the very first time. Children that grow up comfortable in and around water carry other gifts, too: a love of movement, a connection to the natural world and the quiet confidence of knowing they belong there. Start
with swim lessons. Move to the shoreline. Wade in together. Celebrate every splash. The water is waiting.
Christina Connors is a burnout prevention specialist, keynote singer and author. Learn more at www.ChristinaConnors.com.
Juliya Shangarey/shutterstock
Sustainable Water Features
Bringing Home Gardens to Life
by Maya Whitman
Home gardens provide a peaceful retreat in a noisy world, and water features can transform any outdoor space into an eco-friendly sanctuary. A tranquil pond, recirculating solar fountain, charming birdbath or waterfall made from recycled material can create a haven for pollinators, birds and amphibians. These aesthetically pleasing features also serve as natural coolants and air purifiers. When excess water droplets in the air release negative ions, they capture dust, allergens and pollutants as they evaporate.
“A water feature doesn’t have to be large to make an impact. In a small backyard, a wall fountain, solar fountain or simple tiered fountain can add soothing sound without taking up much space, especially when placed near a patio, path or seating area,” says Kristin Broadwell, owner of Fountains USA, in Raleigh, North Carolina.
Enhancing an urban, suburban or rural backyard with a water feature can be a luxurious endeavor or a budget-friendly project. Having an informed plan in advance can prevent unforeseen complications.
Eco-Friendly Fountains and Birdbaths
Choosing a recirculating fountain with a closed-loop system not only provides the soothing ambiance of flowing water, but, when properly maintained, can be an effective solution for water conservation. Broadwell explains, “Eco-friendly fountains save water by reusing it in a loop and using smaller, more efficient pumps. Solar fountains are popular, too, because they can help save energy and lower power use. They are also easy to place in sunny spots and work well for small gardens and patios.”
She also recommends fountains that use collected rainwater to alleviate the burden on local water systems and prevent stormwater runoff. Other sustainable and low-maintenance options are fountains made out of bamboo fashioned after traditional Japanese designs, as well as ceramic pot fountains crafted from carbon-free clay, which emit a distinctive and pleasing sound while adding artistic appeal.
A birdbath can serve as a captivating focal point and provide our feathered friends with clean water for drinking and bathing during hot weather. Broadwell suggests using a shallow bath, ensuring the water depth does not exceed two inches, and incorporating a few flat rocks to provide safe landing spots for birds and bees. She also recommends placing it in a location where birds can be aware of potential threats while still having nearby shrubs or small trees for cover. A spot that offers both sun and shade is ideal, and frequent water changes are essential to maintain cleanliness.
To create a mesmerizing evening vibe, submersible lights can illuminate a fountain or birdbath with a magical glow. Broadwell
Bonnie Taylor Barry/shutterstock
suggests adding soft solar lights along a pathway leading to a fountain or strategically placing accent lights around the base of a tree. Incorporating natural elements can enhance the ambiance further. Live plants can make a fountain appear like a natural, integral part of the garden rather than a standalone object.
Broadwell emphasizes the importance of selecting materials judiciously, acknowledging concrete and terra-cotta for their strength, and rough surfaces that provide secure grip for birds. Metal is also a good choice due to its low-maintenance longevity.
Pond Strategies
A pond can be a stunning addition to a backyard, elevating its beauty and fostering a healthy ecosystem through natural filtration. “When we create beauty in our outdoor spaces, we are also making great contributions to the environment,” says Ed Buck, president of the Midwest Pond and Koi Society, in Lisle, Illinois. Healthy ponds rely on a balance of beneficial bacteria, plants and aquatic life to keep the ecosystem thriving. “‘Good’ bacteria consume the ‘bad’ bacteria, and by stocking fish, frogs and plants in our ponds, we create an ecosystem that provides for itself,” he explains.
Buck recommends exploring options that satisfy both functional and aesthetic outcomes. Illustrating the needed thinking process, he says, “Do you want a water garden, fishpond or both? What size? How deep? Ground ponds should be a minimum of three to three-and-a-half feet deep, and it is best to have depth from the edges to deter fish-eating predators.” If plans include digging a pond or having one installed, Buck suggests planning it “a little bigger than you imagine, so you’re not wishing it was bigger when the project is completed. Start small if you’re on a budget.”
Aquatic and semi-aquatic plants such as arrowhead, pickerelweed, water lily and lotus offer a wide range of possibilities for adding exotic beauty. “There are many different colors and varieties of each that are both hardy and tropical,” says Buck, adding that algae is a natural occurrence that undergoes cycles and can be managed through natural means. For mosquito concerns, the insects are “generally not an issue because water is always moving, and fish naturally consume the larvae.”
Maya Whitman is a frequent writer for Natural Awakenings.
Angela Royle/shutterstock
eeenevski/CanvaPro
Mudras
The Quiet Power of the Hands
Our hands are always communicating—well before we find the words. We reach for someone we love, press a palm to our heart when something catches us off guard, fold our hands in prayer or use them to create, comfort and connect. Across cultures and throughout human history, the hands have carried meaning. In Hindu and Buddhist traditions, this meaning was carefully mapped, refined and passed down over thousands of years through the practice of mudras.
A mudra is a symbolic hand gesture used within meditation, breathwork, ritual and spiritual practice. The word comes from Sanskrit
and is often translated as “seal” or “gesture.” Within Hindu and Buddhist lineages—including Tantric traditions and classical Indian texts like the Hatha Yoga Pradipika and the Gheranda Samhita—mudras are understood as a sophisticated system for working with prana, or life-force energy. They are not decorative. They are functional, intentional and deeply embedded in living spiritual traditions that predate modern yoga by centuries.
It’s worth saying that plainly, because in Western wellness spaces, mudras often get presented as simple focus tools or stress relievers—which isn’t wrong, exactly, but is incomplete. What we’ve been invited to learn from is something far older and richer than a productivity hack. These gestures carry the weight of devotion, lineage and an entire cosmology about the relationship between the body, the breath and consciousness. Receiving them with that awareness changes how we hold them.
This understood, the practice itself remains beautifully accessible. Mudras appear during seated meditation, pranayama, ritual worship, classical Indian dance and at the opening or closing of a yoga class. Each gesture carries its own quality—grounding, clarity, gratitude, balance, release —and often, just settling the hands into one is enough to shift something in the body and breath.
One of the most recognizable is Anjali Mudra—palms pressed together at the heart. Most of us know it as prayer hands, and that’s not far off. In Hindu tradition, it’s a gesture of reverence— toward the divine, toward another person, toward the sacred in what’s right in front of us. In yoga, it’s an invitation to return: to gratitude, to presence, to the moment we are actually in. Before a class, before a hard conversation, before we walk into a day that’s already asking too much, this gesture has been a threshold practice for thousands of years. We’re not inventing something new when we use it. We’re stepping into something that has held many people before us.
Gyan Mudra, where the thumb and index finger come together while the other fingers extend softly, is associated with wisdom, clarity and concentration. It appears across both Hindu and Buddhist meditation practices and is one of the most widely recognized gestures in contemplative traditions worldwide. Anyone that has ever sat down to be still and immediately remembered every unanswered email and forgotten errand understands this. This mudra gives the mind
something to anchor to. The thoughts don’t vanish, but there’s a little more spaciousness around them.
Apana Mudra works with grounding, release and letting go. The tips of the middle and ring fingers meet the thumb while the index finger and pinky extend gently. Rooted in Ayurvedic and yogic understanding of the body’s energetic channels, it’s traditionally used to support the downward-moving energy associated with elimination, grounding and release. In practice, it’s often used during meditation or breathwork when someone needs to feel more rooted—less like they’re spinning. In a world where most of us are carrying more than we let on, the invitation to exhale and set something down is worth accepting.
One of the most appealing aspects about mudras is that they make an ancient practice physically available in the middle of ordinary life. A few breaths are enough. We can practice on a meditation cushion, in bed before falling asleep, or in the middle of a hard afternoon when we need a moment to reset. But it’s also suggested to hold them with a little reverence—to remember that what is being held in one’s hands has been held by practitioners, teachers and seekers for millennia. That history doesn’t make the practice inaccessible; it makes it richer.
If someone is new to mudras, start with one. Sit comfortably, soften the shoulders, breathe slowly for several rounds and simply notice. One doesn’t need a mystical experience to make it meaningful. The most real shifts are often the quietest ones.
And keep going deeper if this practice calls. Seek out teachers that come from these lineages. Read the source texts. Let curiosity go past the surface. The tradition is generous—and it deserves more than a passing acquaintance.
Cheryl Van Sciver is co-owner of Balanced Planet Yoga, in Marlton, NJ. For more information, visit www.BalancedPlanetYoga.com.
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Calendar of Events
Thursday, July 2
Reiki & Sound Meditation & Salt Therapy – 10-10:45am. Salt Mine Wellness Studio, 200 Tuckerton Rd., Medford. www.MySaltStudio.com
Friday, July 3
Improv Belly Dance with Megan – 6:307:30pm. Explore the joyful and empowering world of belly dancing. Cost: $20. Live in Joy, 118 W. Merchant St., Audubon. www.LiveInJoyYoga.com
Tuesday - Thursday, July 7 - August 6
Summer, Science and Nature – 9:30-12:30. Kids have fun while learning about the world around them through active, outdoor experiences. Rancocas Nature Center, 794 Rancocas Rd., Westampton Township. www.RancocasNatureCenter.org
Tuesdays, July 7 - September 1
The Eight Limbs of Yoga – A Summer Journey into Embodied Living – 6:307:30pm. A beginner-friendly educational wellness series exploring yoga beyond the poses. Cost: $260. Medford/Maple Shade area. www.AlchemyJoy.com
Wednesday, July 8
Sacred Seven: A Portal Sound Ceremony – 7pm. Join us on one of the most spiritually significant dates of the year. Cost: $44. Lucki Farms, 123 W. Tomlin Station Rd., Mickleton. www.Cover.com
Thursday, July 9Sunday, July 12
Catskill Summer Vision Quest & Mitote: A Rite Of Passage in a Time of Change. Pause and get off the track of your busy everyday life to hear your true self speak. Experience Sacred Visioning. Lucid Dreaming. Grounded Connections. Transformation. Guided by Shaman, Janet StraightArrow, Art Farm, Lower Catskills, Accord, NY. More details and to register, 973-647-2500, www.BeTheMedicine.com.
Saturday, July 11
Mindful Hike – 11:11am-1:11pm. Join in this two-hour outdoor experience and your body in nature, breathe deeply and reconnect to the world around you. Cost: $22. Rancocas Nature Center, 794 Rancocas Rd., Westampton Township. www.RancocasNatureCenter.org
Sunday, July 12
Beat the Heat Hike – 9am-12pm. It may be hot out, but we’ve got some truly cool spots on this hike. Black Run Preserve, Kettle Run Road East Trailhead Entrance, Marlton. www.BlackRun.org
Friday, July 17
Sound Bath at Muddy Paws Farm Rescue – 7:30-9pm. Join us as we witness a young waxing crescent moon together, the perfect symbol of fresh energy, gentle renewal and quiet intention. Cost: $35. Muddy Paws Farm, 17 Retreat Rd., Vincentown. www.MuddyPawsFarmRescue.org
Saturday, July 18
Witchmas in July Summer Market – 126pm. Join us for a celebration where local vendors, food trucks and much, much more help bring the community together. Venus Moon Crystal Warehouse, 234 Chestnut St., Glendora. www.TheVenusMoon.com
Free Sounds by The Ocean Crystal Bowl Sound Bath – a Multi-Sensory Immersion – 2pm. Hosted by Just for Today Reiki, Mount Laurel Library, 100 Walt Whitman Ave., Mount Laurel. www. JustForTodayReikiWithRebecca.com.
Saturday, July 18 &
Tuesday, August 18
Yin & Deep Rest – 10-11:15am. Join in a slow, meditative Yin yoga class designed to support stillness, mindfulness, flexibility and deep rest. Cost: $35 per class. Medford-Maple Shade area. www.AlchemyJoy.com
Sunday, July 19
The Stillpoint – Yoga Nidra Meditation –9:30-10:45am. This meditation is designed to support deep rest, relaxation, mental clarity, emotional balance and contemplative self-care. Cost: $35. Medford-Maple Shade area. www.AlchemyJoy.com.
SAVE-THE-DATE
Friday, August 28Sunday, August 30
Soul Shamanism –A Weekend Journey with Your Soul
Experience a Siberian Shamanic Practice to assist us in these times of ascension. Immediate healing, wisdom and connection. Cost: $755. Guided by Shaman, Janet StraightArrow. Art Farm, Lower Catskills, Accord, NY. More details and to register 973-647-2500 www.Bethemedicine.com
October 11-20
Vaishno Devi/Shakti Peetham India Pilgrimage
Join a small group pilgrimage from Delhi to Kantra, India and receive darshan at many sacred temples along the way, including and culminating in the Vaishno Devi Temple in Katra. Cost: $3,900.
For information and further details, speak to Casey at 484-509-5073 ext. 1.
To sign up: Call or Text 609-845-3585 or visit KulaKamalaFoundation.org
Ongoing Events
Sunday
Community Yoga – 10-11am. June through October. All levels welcome; donations appreciated. Bring a mat and water. Meet Behind Thyme Travelers Conservatory, 200 Creek Road, Unit C., Rancocas Woods, Mount Laurel. www.ThymeTravelersConservatory.com
Monday
Women’s Circle – Second Monday –7-9pm. Join in this sacred space for women to slow down and come together. Thyme Travelers Conservatory, 200 Creek Road, Unit C., Mount Laurel. www.ThymeTravelersConservatory.com.
Wednesday
Summer Slow-Down Series – Second Wednesday– 7-8:30pm. This event is created to offer consistent, grounding support through reiki, sound and intentional rest. Living Ur Joy, 12220 Kings Hwy., Swedesboro. www.LivingUrJoy.squarespace.com
Saturday
Yoga for Everyone – 10:15-11:45am. This class will focus on increasing balance, stability and flexibility. Cherry Hill Public Library, 1100 Kings Hwy. N., Cherry Hill. www.CHPLNJ.org
Community Resource Guide
Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Publisher@NASouthJersey to request our media kit.
Alternative and Complementary Medicine
DR. SEAN C. INSELBERG, DAC, MSC, CNS Nutritional Wellness Center 1 Cinnaminson Ave, Ste 206 Palmyra, NJ 08065
856-499-2160
www.NutritionalWellnessNJ.com
Offering simple, effective solutions for optimal health for the whole family. Includes: Functional Medicine testing, Othromolecular energy medicine, Neuro-Emotional Technique, Psycho neurobiology, autonomic response testing, Theta Healing.
Awareness Coaching
MARYANN PINO MILLER, M.ED.
Certified Heal Your Life® Teacher Emotion Code Practitioner
520 Stokes Road, Suite C-4 Medford, NJ
856-912-2087
MP.Miller1945@gmail.com www.MaryannPinoMiller.com
Become aware of your true nature, meet your inner child waiting for your love, become aware of the and unload the baggage weighing you down, become aware of the depth of love that exists within you and gain the understanding of the importance of your relationship with yourself and how that can be fostered.
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.
Coaching
STEPHANE PONCELET
570-449-2219
calwl2022@gmail.com
www.Create-A-LifeWorthLiving.com/ Clients learn to observe and respond to deep-seated emotions of conflict, emptiness, and loneliness that often arise from family dysfunction. Guided in mourning the unchangeable aspects of their past, helped to own their truths and grieve their losses, clients are encouraged to show themselves the love, patience, and respect they truly deserve. A transformative process which creates a life that is truly worth living.
Complementary/ Functional and Regenerative Medicine
ALLAN MAGAZINER, DO Magaziner Center for Wellness 1907 Greentree Road Cherry Hill, New Jersey 08003 856-424-8222
With nearly 40 years of excellence in patient care, the Magaziner Center for Wellness is the area’s premier center for integrative and function medicine. We solve complex medical problems naturally.
Energy Healer
MERYL HAYTON
Inner Peace Specialist, Advanced Certified EFT Practitioner, Energy Healer 973-879-9333
MerylHayton@gmail.com https://MerylHayton.com
Meryl Hayton is a trauma-informed Inner Peace Specialist focused on nervous system regulation and removing stress-response patterns. Through EFT, somatic approaches and energy healing, she supports women in reducing chronic stress and cultivating lasting calm, clarity and emotional resilience. Free consultations.
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Energy Healing Arts
SAGE & SAND MYSTIC
Kristina@SageAndSandMystic.com
Sage & Sand Mystic offers one-to-one intuitive energy healing rooted in grounded mysticism. Sessions support clarity, alignment, and deeper self-connection through personalized, responsive energetic work.
Functional Medicine
CHARLOTTE NUSSBAUM, MD Medford Functional Medicine 103 Old Marlton Pike, Suite 203 Medford, NJ 08055
609-969-4844
www.MedfordFunctionalMedicine.com
Board-certified pediatrician and internist Charlotte Nussbaum is a founder of Medford Functional Medicine where we partner with people of all ages to reclaim their health.
TriUnity Nutrition & Wellness, led by Nicole Kizitaff, RDN, uses functional nutrition, muscle testing, and holistic remedies to address root causes and optimize your health.
Health and Wellness Shop
NATURAL LIFE WELLNESS STORE CHERRY HILL
Cher Dr. Abigail Arculeo, DCN, CNS
Short Hills Town Center
480 E. Evesham Rd., Unit 103 Cherry Hill, NJ 08003
856-560-0119
Facebook & Instagram @NaturalLifeCherryHill
Family-owned natural health and wellness store with supplements, herbs, and holistic products. Dr. Abigail Arculeo provides personalized functional nutrition care through her practice, Root & Restore.
Holistic Coaching
APRIL WILLARD
The Zen Den on Main
25 East Main St, Marlton, NJ 08055
609-975-8379
www.TheCenterLifeInBalance.com
Ordained Minister (all denominations), Art Therapy (all ages), Sound Healing, Reiki II, Guided Meditation and Letting Go Ceremonies. Supporting holistic and emotional coaching. Contact: YogiCaresNJ@gmail.com or 215-205-2786 for bookings and inquiries.
Hypnotherapy
DR. JAIME FELDMAN, DCH
Chairman, Medical & Dental Division, International Hypnosis Federation
214 W Main St, Ste L4 Moorestown, NJ 08057
856-231-0432
• DrJaimeF@aol.com
www.PartsTherapy.com
Dr. Jaime Feldman, one of the pioneers in an advanced technique called “Advanced Parts Therapy,” has been able to unlock the subconscious and remove unwanted behaviors: stop smoking (guaranteed), weight loss, stress, depression, pain and anger management, and more. Outstanding success in curing phobias and deep-seated trauma, and treating the immune system to put cancer into complete remission.
SUZY WEST HYPNOTHERAPY
Suzy West, CMS-CHt, FIBH
Board Certified Medical Support Clinical Hypnotherapist
Suzy West Hypnotherapy offers compassionate, client-centered hypnotherapy to reduce anxiousness, transform limiting beliefs, break unwanted habits, improve sleep, and support personal healing for lasting, positive change in your daily life.
Integrative/Holistic Medicine
DR. STEVEN HORVITZ
Institute for Medical Wellness 110 Marter Ave, Ste 408, Moorestown, NJ
856-231-0590
www.DrHorvitz.com
Board-Certified Family Medicine blending traditional family care with a holistic focus and preventive, nutritional and integrative approach. We look for causes and triggers for disease before reaching for the prescription pad. Same and next day appointments are available.
Integrative Medicine/ Holistic Pain Management
POLINA KARMAZIN, MD
Board certified in Integrative Medicine & Acupuncture
Our practice treats each person individually by addressing the root cause of the problem. Dr Karmazin employs holistic therapies, such as acupuncture, biopuncture, homeopathy and nutritional counselling for a variety of ailments. We also specialize in holistic pain management and do not use narcotics, NSAIDs or steroid injections.
Intuitive 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.
Medical Skincare and Cosmetics
DR. ANAMARIA NEWPORT, DMS, DMD, MHS, PAC
17 White Horse Pike, Ste 10B Haddon Heights, NJ 08035
856-323-8885
Dr. Newport is a discerning artist, highly experienced master cosmetic injector and renowned dermatology speaker with 10+ years of extensive medical training. Her continuous dedication for skincare, surgery, dentistry, and cosmetic procedures are enhanced by combining the use of the latest technology and her unique homeopathic style. As an artist, she is genuinely passionate about bringing out the unique beauty in each one of her patients. Look no further for your organic skincare specialist, offering the purest treatments achievable with our personalized natural products.
Offering a personalized, educational approach to mattress selection, we focus on your comfort and health needs to ensure a perfect sleep system—because quality rest is essential for overall well-being and daily vitality.
Join the region’s leading numerologist as you discover your life’s purpose. Encoded in your name and birth date are your lessons, talents and desires. Traci will help you realize your full potential.
Reiki
DR. JOCELYN FLAY, DAC
Nutritional Wellness Center
1 Cinnaminson Ave, Ste 206 Palmyra, NJ 08065
856-499-2160
www.NutritionalWellnessNJ.com
Open to the flow of reiki that is before you and experience the divine life force energy that is innate to all of us. You can heal, grow, process trauma, change your beliefs, create new experiences, and shift into a life that you love, and reiki can guide you. Individual reiki sessions and reiki courses are provided at the Nutritional Wellness Center.
Spiritual Wellness
BETH O’BRIEN
Spiritual Healing Through Guidance The Center Life in Balance, 520 Stokes Rd., Building A Medford, NJ BethOB67@yahoo.com
Beth, a psychic/medium, can give you spiritual and intuitive guidance from your loved ones. Beth is also a Reiki Master and an ordained minister to officiate your wedding. She also is a paranormal investigator and does private and public homes. She also does house blessings and cleansing.
Transformative and Harmonizing Massage Therapy and Hands-On Reiki
TRUSTED HEALING HANDS AT THE CENTER FOR LIVING
639 Stokes Rd., Ste. 203, Medford 609-752-7675
www.TrustedHealingHands.com
Twenty years of experience mixing Eastern modalities with Western massage therapy to assist with pain, injuries, stress and wellbeing. Also offering Skin Therapy Facials and Bodyology Yoga. See website for more information.
Wellness Centers
WILDFIRE WELLNESS
Kathryn Farrell, MSN, MS, RN, FNP-BC Halo Wellness Center
Functional medicine for women’s fatigue, hormone imbalance, brain fog and chronic symptoms. Root-cause care through advanced testing, nutrition, lifestyle and bioidentical hormone support.
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.
