Natural Awakenings is printed on partially recycled and fully recyclable newsprint with black soy ink.
Friends,
There’s something about May in the Northeast. After a long, gray winter, we step outside, feel the sun on our face—and everything shifts. The heaviness lifts. The pace softens. And somewhere in that first stretch of sunshine, we all have the same quiet thought—it’s time to feel good again.
Not perfect. Not “back on track.” Just … good. This issue, with a theme of Women’s Wellness, feels especially personal because women’s health isn’t just workouts and green juice—it’s hormones, stress, sleep, identity and for many of us… raising teenagers that are trying to figure out who they are while scrolling through a world that constantly tells them who they should be.
And if we’re being honest, sometimes we’re figuring that out right alongside them.
Inside this issue, the stories feel less like articles and more like conversations you didn’t know you needed.
Our feature brings together women who remind us that thriving doesn’t come from doing more—it comes from finally listening to yourself. One shares what it looks like to drop the masks and live authentically. Another redefines success by choosing a grounded, meaningful life over the constant chase. There’s a physician reshaping care by slowing it down and truly listening and a teacher helping women reconnect with their power.
We also explore pelvic health—something many women aren’t talking about, but should be—and hip strength, which plays a bigger role in stability and movement than most of us realize.
There’s nourishment in a way that feels real and doable. And one of my favorite threads? Joy. The reminder that fun isn’t something we earn—it’s something we need.
There’s also this deeper layer—“enoughness”. I see it in teenagers navigating comparison and pressure. I see it in women holding everything together while quietly questioning themselves.
This issue gently pushes back on that.
We also open the conversation around fertility in a more supportive, whole-body way— something many women carry quietly, often with more emotion and uncertainty than anyone talks about.
And you’ll find a look at wellness travel—not as an escape, but as a way to get back to yourself. Sometimes stepping outside your everyday life is exactly what allows you to reconnect and reset.
Confidence isn’t something the world hands us, it’s something we build—in small moments, in boundaries and in how we speak to ourselves when no one else is listening.
Sometimes vitality looks like a routine.
Sometimes it looks like rest.
Sometimes it looks like choosing yourself.
And sometimes, it’s as simple as standing in the sun after a long winter and realizing you didn’t need to start over—you just needed to return.
With so much gratitude,
Shae Marcus, Publisher
WHERE THE WORLD MEETS YOUR INNER COMPASS
Move for a Cause at Annual Warrior Run
Project Little Warriors will host its annual Warrior Run 5K and one-mile walk from 10 a.m. to noon on May 9 at Challenge Grove Park, in Cherry Hill, inviting community members to come together for a morning of movement, connection and giving back.
The nonprofit organization aims to promote mental and physical well-being by creating opportunities for the community to engage in healthy, active experiences. Proceeds from the event will support programs that bring yoga and mindfulness into local schools and classrooms.
Participants of all ages and fitness levels are welcome to run, walk or simply enjoy the festivities. The program will feature a DJ, local vendors, prizes and a kids’ corner, offering activities for families and individuals alike.
Location: 101 Bortons Mill Rd. For more information or to register, visit www.RunSignUp.com/Race/AD/CherryHill/PLWWarriorRun
Andean Wisdom Keepers to Visit Mount Laurel for June Gathering
Kathy Milano will welcome Peruvian wisdom keepers Pascual and Santusa for the Seeding the Light Gathering, taking place from June 10 through 16 in Mount Laurel. This is a rare opportunity to experience traditional Andean ceremony and teachings in a grounded, welcoming setting.
Participants may choose from several options, including a community evening, a weekend experience or a four-day immersion. Activities will include despacho (sacred offerings), fire ceremonies, Munay Ki rites (energetic transmissions), time in nature and integration practices.
“Whether you are new to the Peruvian wisdom path or already familiar with it, this experience meets you where you are, within a supportive and nourishing community,” says Milano. “It is an opportunity to step out of the ordinary and reconnect with a deeper rhythm of life.”
Private healing sessions and small-group ceremonies with the shamans will also be available at Soul Sanctuary for registered weekend participants.
For more information or to register, visit www.KathyMilano.com/seeding-the-light-gathering.
Find Relief and Transformation With The Clearing Method
—Dolly Parton
Meryl Hayton, developer of The Clearing Method, offers women natural approaches to emotional wellness through both single sessions and longer-term programs. “A single session can provide noticeable relief,” Hayton says. “It calms the nervous system, reduces emotional intensity, and helps release a specific pattern or trigger. Many people leave feeling lighter, clearer and more at ease.”
For those ready to go deeper, Hayton notes, longer-term programs support lasting transformation. “With consistent guidance, women begin to address recurring patterns such as anxiety, overthinking and self-doubt at their root,” she says. “This creates new ways to respond to stress and life’s challenges, rather than just managing symptoms.”
The Clearing Method works to release what has been held in the body and subconscious, fostering greater self-trust, resilience and inner peace. “We’re helping women move beyond temporary relief to sustainable change,” Hayton adds.
To schedule a free consultation, call 973-8799333 or email MerylHayton@gmail.com.
Meryl Hayton
Pascual and Santusa
Build Strength and Skill With YBarre Teacher Training
Balanced Planet Yoga invites aspiring instructors and dedicated students to step into a dynamic, strength-based movement experience with YBarre Teacher Training, led by co-owner Jenna Kelly, from June 12 through 14. This in-person weekend blends barre, yoga, Pilates and functional strength training into one intentional method designed to build confidence and skill.
What sets YBarre apart is its foundation in familiar yoga postures. Rather than relying on traditional barre terminology, this approach uses yoga shapes as the entry point, allowing for a more intuitive, accessible experience while deepening body awareness through targeted work.
Participants will learn how to structure and lead a 60-minute, music-driven class, including cueing, sequencing and tempo. The training also covers use of props such as weights, resistance bands, Pilates balls and the barre, along with modifications and progressions to support students.
This immersive weekend includes full-body exercise breakdowns, sequencing workshops, practice teaching with feedback and a comprehensive manual. Designed for both aspiring instructors and curious students, no prior teaching experience is required. Participants will receive a YBarre Teacher Training certificate of completion, which may be applied toward Yoga Alliance continuing education credits.
Cost: $349. Location: 795 E. Rte. 70, Ste. F, Marlton. For more information or to register, visit www.BalancedPlanetYoga.com
A Simple Reset for a Busy Mind and Body
A new digital experience from Alchemy Joy offers a practical way to calm the nervous system and shift how stress is experienced day to day.
The Inner Coherence Reset is a seven-day guided digital course designed to help participants become more aware of how their body and attention shape their reactions. Instead of focusing only on mindset, the program begins with simple physical and sensory practices that support regulation at a deeper level.
Each day includes short, guided sessions that combine breathwork, gentle movement and focused awareness. These practices help participants notice early signs of stress and respond with more clarity rather than habit.
The structure is straightforward and accessible, making it easy to follow even with a full schedule. Participants can move through the course at their own pace and return to it as needed.
Founder LaRonda Koffi created the program to offer a clear starting point for those feeling overwhelmed or unsure where to begin.
“Many people try to push through stress or think their way out of it,” Koffi says. “When the body settles, everything else becomes easier to work with.”
The Inner Coherence Reset is available online and includes lifetime access.
For more information, visit www.AlchemyJoy.com/reset-digital.
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Dark Chocolate Linked to Slower Aging
Research conducted in 2025 by King’s College London and published in Aging reveals a connection between dark chocolate and slower aging. Theobromine, a natural cocoa compound and alkaloid, regulates gene activity and was found in higher levels in the blood of individuals that appeared biologically younger than their chronological age.
Analyzing data from more than 1,600 European adults, researchers estimated the participants’ biological age using two methods: assessing DNA changes that indicate the pace of aging; and measuring telomeres, the protective structures at the end of chromosomes that shorten as we age. The researchers caution that increased consumption of dark chocolate is not a shortcut to a longer life. Further research is needed to understand theobromine’s interaction with the body and its impact on aging.
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Deeper Awareness Through Dance
5Rhythms is a movement meditation practice developed by Gabrielle Roth in the late 1970s. It combines elements of shamanic, ecstatic, mystical and Eastern philosophy, along with influences from Gestalt therapy, a humanistic form of psychotherapy. The practice is founded on the belief that everything is energy, moving in waves, patterns and rhythms. Roth described 5Rhythms as the connection of body, heart, mind and spirit. By moving the body, practitioners aim to quiet the mind and access deeper states of awareness and creativity.
The five rhythms of the practice correspond to different movements and emotional states, danced in a specific sequence: flowing represents grounding and being; staccato signifies clarity and direction; chaos encourages release and transformation; lyrical conveys lightness and joy; stillness brings integration and peace.
5Rhythms participants move through the five rhythms in 60 or 90 minutes. There is no set choreography; individuals are encouraged to move intuitively while barefoot in response to music that reflects the energy of each rhythm.
Promise and Pitfalls of Biological-Age Tests
Handy Heart-Risk Calculator
Heart disease is the leading cause of death in the United States, and nearly everyone that experiences a heart attack, stroke or heart failure has at least one risk factor. The American Heart Association offers a free tool called PREVENT to estimate 10-year and 30-year cardiovascular disease (CVD) risk for people aged 30 to 79 without known CVD. Validated in a 2025 study published in the Journal of the American College of Cardiology, the tool’s algorithms are based on 10 years of data from more than 6.5 million Americans without known CVD. It is the first tool to combine cardiovascular, kidney and metabolic health measures. To access the calculator, visit professional.heart.org/en/guidelines-and-statements/ prevent-calculator.
The calculator aims to promote earlier consultation between doctors and patients when higher risk is detected. These conversations can lead to lifestyle changes in diet, sleep quality and stress, alongside treatment, to reduce CVD risk.
A December 2025 study in eBioMedicine reports that better cardiovascular health— characterized by a low body mass index, no smoking and healthy blood pressure—slows biological aging in mid-to-late life. This suggests that biological aging is not solely determined by genetics and can be altered by addressing cardiovascular risk factors like smoking, diet, exercise and blood pressure in middle-aged and older adults.
Although promising, this research has been met with caution due to disagreement about the reliability and usefulness of commercial biological-age tests. These tests analyze patterns of DNA methylation, a natural process that regulates gene activity. Scientists use algorithms to compare a person’s methylation profile with large datasets, estimating if their body appears biologically older or younger than expected.
A February 2026 editorial in
eBioMedicine (“Epigenetic clocks: advancing biological age measures towards meaningful clinical use”) highlights the limitations of biological-age testing. Most tests use blood or saliva samples, which may not accurately reflect aging in other organs and tissues. Different tests often produce varying results because they use different populations and algorithms. Biological-aging patterns can also differ by sex, lifestyle, environment and disease stage. The eBioMedicine editorial emphasizes that despite their potential to improve disease prevention and deepen our understanding of aging, biological-age tests need further development to address scientific and methodological gaps.
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Cognitive Benefits of Caffeine
A study published in JAMA reports that caffeine protects against dementia and other forms of cognitive decline. The research followed nearly 132,000 American adults for up to 43 years, analyzing the effect of coffee and tea consumption on dementia risk and cognitive performance. Participants were free of cancer, Parkinson’s disease and dementia at the start of the study. After adjusting for demographic, lifestyle and health-related factors, a higher intake of caffeinated coffee significantly reduced dementia risk.
Those consuming the most caffeinated coffee had an 18 percent lower dementia risk than those consuming the least. Higher caffeinated coffee intake also correlated with a lower likelihood of self-reported cognitive decline and modestly better performance on objective cognitive tests. Tea consumption showed similar patterns, while decaffeinated coffee did not reduce dementia risk or improve cognitive outcomes. The strongest effects were seen with moderate intake, about two to three cups of caffeinated coffee or one to two cups of tea daily.
Participants were drawn from the Nurses’ Health Study (started in 1976) and the Health Professionals Follow-up Study (started in 1986), two of the largest, long-running U.S. studies investigating risk factors for chronic disease.
It’s not selfish to love yourself, take care of yourself, and to make your happiness a priority.
— Mandy Hale
Kamonwan_Wankaew/shutterstock
Night-Vision Contact Lenses
Humans have poor vision in the dark because we lack the reflective, mirror-like layer behind the retina that enhances low-light vision in animals like cats, dogs and owls. To address this, night-vision goggles were invented. A new study in the journal Cell reports that Chinese scientists have developed contact lenses that enable people to see beyond the visible light range and perceive near-infrared light even in the dark.
The lenses were tested on mice and humans. Human participants were able to distinguish spatial details (shapes/locations), temporal information (flickering/movement) and multiple near-infrared colors (red, blue, green) simultaneously without the need for bulky powered equipment. This technology could be used in rescue missions, medical procedures, law enforcement and military operations.
Organic Sales on the Rise
The Organic Trade Association reported that U.S. sales of certified organic products rose by 6.8 percent in 2025, reaching $76.6 billion. By contrast, non-organic sales increased by only 3.4 percent. This growth of organic sales indicates that consumers are increasingly prioritizing their health and the environment, often paying premium prices for organic products.
In 2025, organic food sales totaled $70.1 billion, accounting for 6.1 percent of the total food market. Large increases were observed in organic produce, grocery items, beverages, dairy and eggs, with organic beef experiencing the largest growth, at 44.3 percent. Organic textiles, dietary supplements, personal-care products and pet foods reached $6.5 billion in 2025, making up about 1 percent of the sales in these categories. Concern about pesticides and toxins drove the rise in these sectors.
Race to Save the Northern White Rhino
The northern white rhino faces imminent extinction due to poaching, with only two females remaining—a mother and daughter, living under tight security at the Ol Pejeta Conservancy, a wildlife sanctuary in Kenya.
To save the species, German scientists are conducting rhino in vitro fertilization (IVF). The scientists successfully transferred a lab-produced southern white rhino embryo to a surrogate mother after years of developing techniques to collect eggs and implant embryos more than six feet inside the two-ton animal. Achieving the first viable pregnancy required 13 attempts.
The next step is to repeat the IVF process in a northern white rhino, a close relative to the southern counterpart. Scientists will use sperm cells collected from the last male northern white rhino before his death.
—Aretha Franklin
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Strong, Centered and Whole
Women That Inspire Us To Thrive
by Marlaina Donato
Something in the air seems to change when a woman with strong vitality enters a room. Her undefinable life force draws us in, whether it is evident in her step or her smile. Former First Lady Eleanor Roosevelt, poet Maya Angelou and anthropologist Jane Goodall are all iconic examples, but the capacity to thrive is
inherent in each of us through small, consistent investments.
Globally, women are leading the way in consumer choices, eco-forward initiatives and sociopolitical awareness for a more sustainable and compassionate world. Whether on the frontlines fighting for worthy causes,
Courtesy Behati Hart
supporting local farmers markets or putting healthy meals on the table, prioritizing selfcare and learning from each other is vital. Here, four inspiring women from different walks of life divulge how they thrive in chaotic times.
Finding Her Authentic Self
Behati Hart served her country for a decade, switching between logistics, computer analysis and paralegal positions in the United States Air Force. As a woman of color in a male-dominated environment, she says she survived by crafting a persona to hide her then-undiagnosed attention-deficit/hyperactivity disorder and anxiety.
Today, Hart embodies what feels like a more authentic role as a multidisciplinary creator and coach. The author of Just BE:
A Memoir About Unmasking and Becoming Human Again designed The BETi Method (Becoming Empowered Through Intelligence) to guide people out of trauma and identity-focused ways of living that compromise the soul’s true calling.
“We allow the world to judge us, accept those judgments as fact and begin wearing masks, titles and labels that reflect others’ expectations of how they want to experience us,” she explains. “We become afraid to experience ourselves—the good, the bad and the ugly. Unmasking is embodying ourselves so that we feel safe with who we really are.”
Noting that trauma and passion are the same energy moving in opposite directions, she says, “Trauma turns fierce aliveness inward into hypervigilance, protection or freeze responses. Passion turns that same energy outward into creation, connection and joy.”
Numerous activities feed Hart’s soul. “My forever medicines—laughter and dancing—require no prescription and provide cathartic emotional release through physical expression,” she points out. “As an earth-oriented person, being outdoors nourishes my spirit the most. My sacred garden and porch are my grounding spaces where I practice earthing—direct skin contact with the Earth’s surface—because I believe that electrons from the earth may help reduce inflammation.”
Hart believes that we can learn from each other by sharing our experiences. “We don’t always celebrate our stories, especially the stories of other women—ancient and contemporary—who survived and taught us how to become who we are,” she says. “We need survivor stories, revolutionary stories and creator stories. To thrive, we must center the well-being of women and children, while embracing heart-led living—not feminine or masculine, but feminine and masculine, in sacred balance. That’s the future I work toward.”
Enjoying a Wild and Interesting Life
Maria Rodale seamlessly moves from the boardroom to the garden and from
science to spirituality, carving out a distinctly unique life while preserving an impactful family legacy. She served as chief executive officer of Rodale, Inc., the publishing company behind Prevention magazine and bestselling book titles, including An Inconvenient Truth, by Al Gore. As a passionate, third-generation advocate for health and Earth literacy, she has penned several books of her own, including Organic Manifesto: How Organic Food Can Heal Our Planet, Feed the World, and Keep Us Safe and Love, Nature, Magic: Shamanic Journeys into the Heart of My Garden.
“I have met enough rich and famous people to know that financial success or fame is no guarantee of happiness or thriving,” she says. “I define success as a safe and warm home, a comfortable bed, good homemade food, happy and healthy kids, family and friends who love me, loving myself, the freedom to create and, of course, good health.”
Rodale prioritizes eating in-season, organic, local food, in moderation. “I also think we create the future by what we ingest—culturally and physically. Just like I avoid fast food and highly processed foods, I avoid horror movies and true crime stories,” she explains.
Her self-care habits include saying a prayer and 30 minutes of meditation in the morning, before doing anything else, lifting weights twice a week, going for walks and adding to her gratitude list before bed. “The direct relationship we each have with our true, ‘higher’ selves and with God is unique for every person and part of our life journey to figure it out,” she says. “I listen to my own inner voice, trust my gut, not getting distracted by rage bait, not dwelling too much on the horrors that I can’t fix or control, and focusing on the things I can do.”
These are mantras she lives by and offers to others: “Stop worrying about what other people think. Treasure your weirdness. Get over your fears and get out there. Do what you, and only you, were born to do.”
Courtesy Maria Rodale
Modeling a Wholesome Lifestyle
Dr. Rebecca Hunton has always wanted to make a difference, and after dedicating two decades to functional medicine, her tireless efforts shine at Radiantly Healthy, her direct-care practice in central Florida, where patients benefit from unhurried appointments, advanced diagnostics and a collaborative partnership with their healthcare team. By listening closely to her patients— mostly women—she has been able to create a responsive, personalized standard of care that conventional institutions are slow to follow.
“Our culture—especially our workplace
culture—is not designed for health or wholeness,” she remarks. “We’re beating ourselves up for failing to achieve something that’s genuinely impossible. Many of my female patients are burned out and demoralized—not because they’re failing, but because the target was never reachable. Step one is that awareness. Step two is adding one small, achievable action, and then another. That’s where momentum starts.”
In her integrative practice, one concept emerges with great regularity: there is no health without good mental health. “You can't separate emotional health from physical vitality. I make it a non-negotiable priority, which is part of my ‘just-10-minutes’ philosophy. When time is tight, I commit to planking, the indoor bike or functional fitness, even if it’s just for 10 minutes. I maintain an affirmation and gratitude practice, and get outside on most days for some form of physical activity, often cycling.”
Because she believes that food is medicine, and one of the chief contributors to well-being, Hunton practices what she preaches to her patients. “I love to cook,” she explains. “I’m plant-forward, but not vegetarian, and legumes and beans find their way into nearly every dish I make.”
The healing power of community is also
top of mind. “I’m thriving when I’m living in close alignment with the personal vision for my life, and that includes physical activity with friends, playing duplicate bridge to keep my mind sharp, as well as teaching and leading others for growth and fulfillment,” she says. “I try to be that person now for the younger women in my life—reaching back rather than just reaching forward.”
Teaching and Learning
Sarita-Linda Rocco’s journey into wholeness was forged from a crucible of deep grief, motherhood and a life-altering near-death experience during her mid-20s. These rollercoaster life events left her with debilitating panic attacks, and her search for stability led her to Ayurveda and yoga. Today, Rocco is a renowned teacher and founder of The Nest Collaborative, a holistic haven in West Reading, Pennsylvania.
She is also an innovator and entrepreneur, continually searching for ways to help her students thrive in their body-mind fitness journey. One invention, The Original Superblock, is a specialized prop used to support students during yoga practice.
Rocco’s way of life is straightforward but powerful. She prioritizes foods that keep her
Courtesy
Dr. Rebecca Hunton
blood sugar balanced, minimizing simple carbohydrates and focusing on clean proteins, healthy fats and seasonal vegetables. “I love cooking and find great joy in building meals around our weekly CSA [community supported agriculture] from a local organic farm,” she says. “Ayurveda spices and herbs are central in my kitchen, and hydration is foundational.”
According to Rocco, “Self-healing begins with setting boundaries with people and situations that deplete energy. I hope women remember their divine feminine power, shakti, from which their creative intelligence
and life-generating energy flows. It does not compete. It creates. When women fragment that power through comparison and social pressure, something sacred is lost.”
Even now, hers is a journey of self-discovery and transformation. “Thriving is not perfection. It is honoring my energy moment to moment, knowing when to work with strength and when to rest without guilt,” she explains. “Conscious breathing stabilizes my nervous system more reliably than anything
else. I practice regulating my nervous system and building resilience, not using yoga as a workout. I incorporate strength training with bands and weights to support bone health. I walk my dog twice daily most days. One of my most important rituals is fasting after dinner and going to bed by 9 p.m.”
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com
Courtesy Sarita-Linda Rocco
More Than Soup
Lentils as a Modern Wellness Staple
by Maya Whitman
Humans have consumed lentils since the Bronze Age, and cultures worldwide, from the Middle East to the Mediterranean, have long valued them. These nutritious legumes gained popularity as a meat substitute in the United States during World War II and remain a cost-effective ingredient in modern kitchens, with the added benefit of being an eco-friendly, sustainable crop.
“Lentils require less water than many other protein sources, and they enrich the soil in which they’re grown,” says Cynthia Sass, a registered dietitian nutritionist and plantbased recipe developer in Los Angeles.
These small seeds from a legume plant are mild, easy to cook and offer endless possibilities for hearty soups, salads, plant-based “meatloaf”, veggie burgers, dips, stuffings and even sweet desserts. Lentils absorb any flavors added to them, effortlessly
highlighting exotic spices and fresh herbs, and can serve as a surprising flour replacement in delicious baked goods.
“When people discover lentils beyond soup, they often realize just how versatile and satisfying this tiny powerhouse can be. They are one of the most versatile foods in the plant-based kitchen,” says Tracy Gunter, a health strategist and owner of Original Origins Health & Wellness, in Columbia, South Carolina.
Vital Properties
According to the Cleveland Clinic, regular lentil consumption leads to healthier blood pressure levels than eating garbanzos (chickpeas), beans or peas. Their fiber content enhances good gut bacteria and sustains energy throughout the day. Lentils do not cause extreme glucose spikes, making them an excellent addition to a diabetes-management diet and helpful for reducing excessive
systemic inflammation. Rich in selenium and zinc, they boost immune response and contain cardiovascular-supportive minerals like potassium. Lentils also provide iron and offer 25 grams of protein per three-and-ahalf ounces. Their high polyphenols content also lowers the risk of cancer, cognitive decline and obesity.
Sass notes, “Lentils make a terrific post-exercise recovery food and can help athletes and active people replenish nutrients they’ve depleted during exercise and heal from the stress a workout puts on muscles and joints.”
Gunter loves lentils for their high nutrition and plant-forward flexibility. “They can easily replace meat in many dishes because of their hearty texture and protein content,” she explains. “They can be seasoned and used as a filling for stuffed peppers, layered into vegetable shepherd’s pie or incorporated into tacos and wraps.”
Varieties and Inspirations
Lentils vary in color and texture, each type cooking differently. Brown lentils are perfect for plant-based “meatloaf”, “meatballs”, vegetarian chili and sloppy joes. Red lentils cook quickly for creamy Italian, Moroccan or Indian-inspired soups, hearty hummus-like dips and curries. Tiny black lentils (Beluga) and French lentils (Puy) add a firm, nutty texture to food bowls and salads and pair well with roasted Yukon gold or sweet potatoes.
Lentils work well in combination with soft-to-medium-grade tofu for comfort food classics like stuffed shells or manicotti.
Additionally, lentil-based desserts such as brownies are decadently moist, and lentil puddings are delightful when made with the addition of dried fruits like Medjool dates.
“Lentils can be incorporated into nearly every type of cuisine and can be included whole or pureed,” says Sass. “Cooked lentils can be
tossed with pre-made balsamic vinaigrette, olive tapenade, herbed tahini or vegan pesto and served over a bed of greens along with other raw or cooked veggies.” Although they cook within 10 to 40 minutes, depending on the variety, she suggests buying pre-cooked, steamed lentils in the produce section of many markets as a practical option. Canned organic lentils are another solid alternative.
“One of my favorite ways to prepare lentils is simply simmered with garlic, onion, fresh herbs and a splash of lemon,” says Gunter. “Sometimes the simplest preparations allow their natural flavor and earthy richness to shine.” She also praises the combination of lentils with spices like cumin, turmeric, coriander, smoked paprika and curry, as well as herbs like parsley, cilantro, thyme and rosemary, which aid digestion.
Helpful Tips
Soak lentils for a few hours to enhance digestibility. For perfectly tender lentils, add salt only after cooking. Cook a pot of lentils and store it in the fridge for use throughout the workweek. Freeze any unused, cooled portions for three to six months in airtight containers.
Maya Whitman is a frequent writer for Natural Awakenings.
Liudmila Zavialova/shutterstock
MEDITERRANEAN LENTIL POWER SALAD
YIELD: 4 SERVINGS
1 cup green or black lentils
3 cups water
1 cup cucumber, diced
1 cup cherry tomatoes, halved
¼ cup red onion, finely diced
¼ cup fresh parsley, chopped
2 Tbsp fresh lemon juice
2 Tbsp extra-virgin olive oil
½ tsp sea salt
¼ tsp black pepper
Rinse lentils and place in a pot with water. Bring to a boil, then reduce heat and simmer about 20 to 25 minutes until tender but still holding their shape.
Drain and allow lentils to cool slightly.
In a bowl, combine the cooled lentils with the cucumber, tomatoes, onion and parsley. Drizzle with lemon juice and olive oil and season with salt and pepper, then toss gently.
This salad is best served at room temperature or chilled. It keeps well for several days and becomes even more flavorful as it marinates.
Recipe and photo courtesy of Tracy Gunter.
Tracy_Gunter
SUPER GREENS AND BEANS DETOX SALAD
YIELD: 2 SERVINGS
½ cup dry brown or green lentils, rinsed
½ cup dry bulgur, rinsed
2 cups kale, destemmed and thinly sliced
1 cup radicchio, thinly sliced (approximately 1 small head or ½ medium head)
2 cups arugula, thinly sliced
2-2⅓ cups radishes, thinly sliced
3 cups unwaxed cucumbers, thinly sliced
2 cups red onion, diced
¼ cup raw walnuts or raw pistachios
Salt and pepper to taste
FOR CREAMY GINGER DRESSING
½ cup plain, unsweetened plant-based yogurt
1 Tbsp tahini
2 Tbsp unsweetened rice vinegar
1 Tbsp lime juice
2 tsp coconut aminos or reduced-sodium tamari
1 Tbsp maple syrup
2 tsp Dijon mustard
1 Tbsp minced ginger
In a medium pot over high heat, bring the lentils, bulgur and 2⅓ cups water to a boil.
Reduce the heat to low, cover and simmer for 25 minutes.
To make the creamy ginger dressing, place all the dressing ingredients in a blender along with 2 tablespoons of water and blend until smooth. Set aside.
In a large bowl, combine the kale, radicchio, arugula, radishes, cucumbers and onion with the cooked bulgur and lentils. Drain any excess water from the cooked bulgur and lentils before adding.
Divide the salad between two bowls for a main meal or between four bowls if served as a side. Add the dressing, walnuts, and salt and pepper to taste, and toss well
Recipe from the cookbook Powered by Plants: Nutrient-Loaded 30-Minute Meals to Help You Thrive by Food Revolution Network CEO Ocean Robbins and Nichole Dandrea-Russert, MS, RD, published by Hay House.
Angela_MacNeil_Photography
Hip Health in Just Minutes a Day
A Simple, Empowering Practice
by Maya Whitman
Hip health is not just a concern for athletes or physical therapy patients. It is essential for the way we move, sit, stand, rest and age. Taking care of our hips does not require long workouts or expensive equipment. For everyone from desk workers to busy moms to women navigating midlife transitions, just 10 minutes of stretching and strengthening exercises on alternate days can improve mobility, strength and flexibility. Consistency is key to achieving long-term ease, confidence and vitality.
Common Causes of Hip Discomfort
Several factors can cause hip discomfort. Tightness or weakness in the pelvic muscles can be problematic because they support the pelvis, hips and spine, helping us walk, turn, bend and squat. In fact, if any muscles that support the hips, like the gluteal muscles (buttocks) are weak, other muscles have to work harder, which can lead to hip and lower-back pain.
Other culprits include hormonal changes, especially a drop in estrogen during menopause, which can increase hip pain and the need for hip replacement surgery in women. Prolonged sitting or lack of physical activity tends to decrease blood circulation in the area and
lower the production of synovial fluid, a crucial lubricant and shock absorber that reduces friction and keeps the joint pain-free.
“We’re often told that hip pain in middle-aged women between 40 and 65 is due to aging or arthritis, but most hip pain I see is chronic. Pain may show up suddenly, but the underlying issue has usually been developing under the surface for months or even years,” says physical therapist Maarit Korpilahde, who created the Hip Revive Method, in Lane, Kansas.
She asserts that prolonged sitting can tighten the deep hip rotators, weaken the gluteal muscles and put more pressure on the front part of the hip socket. She recommends engaging in some movement for 10 to 20 minutes at least three or four times a day. Simple actions like standing up, walking, doing a few mini-squats every hour, taking the stairs or parking a bit farther away can make a difference.
Jordan Ashley, the founder and executive director of Souljourn Yoga Foundation, in Santa Monica, California, often sees women with chronic hip tightness and a “locking” of the sacroiliac joint, which she believes might be linked to emotional issues. “Yoga traditions often say our hips hold onto our emotions, almost like the body’s junk drawer. All kinds of stress, old hurts and daily worries can get tucked away there,” she explains, noting that the psoas—a deep, long muscle connecting the lumbar spine to the femur—plays a big role in keeping our trunk stable and moving our hips.
Recommended Moves
Amanda Neri, a physical therapist and owner of The Pelvic Institute, in Chicago, Illinois, believes in keeping hips active with daily exercises, alternating between strength training and stretching. Her favorite mantras are, “Use it or lose it,” and “It’s never too late.” Strength days can include a glute bridge, standing leg lifts, lunges or resistance-band exercises. On stretch day, yoga poses like the butterfly, frog, happy baby or child’s pose can be great. As with any workout, Neri emphasizes the importance of listening to our bodies and not pushing beyond what feels comfortable.
Standing, Hip-Controlled Articular Rotations: Lift one knee to hip height—this is called hip flexion—and gently make a big, controlled circle without moving the spine or pelvis. Hold onto a wall or something sturdy for balance. “It might feel stiff or crunchy at first, but after six to eight repetitions, it should get a bit easier,” Neri counsels.
Glute Bridge: Lying on the back with knees bent and feet on the floor, lift the hips up toward the ceiling. Squeeze the glutes and hold for a couple of seconds, then slowly lower back down. Aim for three sets of 10 to 20 repetitions.
Standing Leg Lifts: Stand on one leg and lift the other, straightened, out to the side, front or back to target the hips, glutes or outer thighs.
balance align educate restore
Aim for three sets of 10 to 15 repetitions per leg.
Kneeling Hip Flexor Stretch: Using a yoga mat for comfort, kneel on one knee bent at 90 degrees with the other foot flat on the mat in front. With hands on the thigh of the front leg, gently lean forward and feel a comfortable stretch in the upper thigh and hip. Squeeze the glutes on the supporting side for a deeper stretch. Do two to four repetitions before switching leg positions. Try to hold each stretch for 30 seconds.
Seated Hip Shifts: Sit up straight with feet flat on the floor, hip-width apart. Place a small ball or foam roller between the knees and squeeze gently. Push one knee slightly forward while pulling the other knee back, keeping the torso steady. Repeat this gentle seesaw motion 10 times per side.
Walking Toe Touch: Walk forward while alternately kicking straight legs up to touch the opposite hand. Only raise each leg to the point of comfort, keeping the supporting leg soft at the knee, not locked straight. Walk like this for up to two minutes.
Maya Whitman is a frequent writer for Natural Awakenings.
Pelvic Power
Restoring Strength, Function and Confidence
by Hannah Tytus
The pelvic floor holds the key to vitality, confidence and even pleasure. According to Dr. Anna Cabeca, a holistic gynecologist and bestselling author of The Hormone Fix, “Pelvic floor health is essential for overall health. The pelvic floor is a sling of muscles supporting our critical organs, from the uterus to the bladder to the rectum. Everything is held within this bowl of muscles and connective tissue.”
Pelvic floor disorders are prevalent. A 2022 study in Scientific Reports examined more than 25,000 medical records and found that one in three people had a pelvic floor disorder. These included urinary incontinence, pelvic organ prolapse (displacement) and bowel dysfunction, with incontinence and prolapse being the most frequent. Such conditions can significantly alter daily life. A 2021 survey of 4,556 women with pelvic
floor symptoms showed that 46 percent stopped exercising due to pain or leakage, potentially leading to numerous other issues over time.
Dynamic Exercises for Foundational Integrity
Kim Vopni, a pelvic floor fitness educator and author of Your Pelvic Floor, has dedicated more than two decades to raising awareness about pelvic floor health through her global online community, The Buff Muff Method. Vopni states that the pelvic floor is not just a single muscle but a complex network of muscles in three layers. The first layer mainly affects the sexual response, the second helps with continence and the openings of the urethra, vagina and anus, and the third, deepest layer primarily supports the organs. “Like the biceps or hamstrings, the pelvic floor can be stretched
and strengthened and conditioned,” Vopni points out.
The pelvic floor works in synergy with the diaphragm to create a natural sump pump action that moves fluids, massages organs and supports lymphatic circulation. “The pelvic floor has to work when we are upright—moving, lifting, coughing, sneezing, pushing and jumping. When we inhale, the diaphragm contracts and widens, and ideally the belly expands and the pelvic floor lengthens,” Vopni explains. “With the exhale, the pelvic floor contracts and lifts as the diaphragm recoils upward. We harness this relationship when we want to prevent or overcome pelvic floor symptoms.”
This explains why the clench-and-release movements known as Kegel exercises, to strengthen pelvic floor muscles, are best done with coordinated breathing. According to Vopni, a proper Kegel includes a squeeze and lift on the exhale and a full, blooming release on the inhale. Aim for three sets of 10 repetitions per day, holding each contraction for about 10 seconds.
“People often think the only thing to do for pelvic floor optimization is Kegels, and that tight means strong. The goal is to move beyond isolated squeezes and train the pelvic floor dynamically within whole-body movement, where the breath and pelvic floor coordination are incorporated into exercises such as bridges, squats and lunges,” says Vopni, who recommends consulting a pelvic floor physical therapist for individualized assessment and guidance, particularly after pregnancy or childbirth.
Vopni highlights key habits that support pelvic floor function, such as staying well hydrated, preventing constipation and engaging in pelvic release work to relax chronically tight muscles. Posture is crucial; high-heeled shoes can misalign the pelvis and shorten the calves and hamstrings, leading to involuntary clenching of the glutes and pelvic floor muscles, which impairs
optimal function. Vopni recommends wearing “zero drop” shoes whenever possible, where the heel and toe are at the same distance from the ground, mimicking a natural barefoot position.
The Vaginal Microbiome
“The vagina has its own microbiome, and many people don’t realize that,” says Cabeca. “When the vaginal microbiome becomes unhealthy, we start to see problems with fertility, sexual function, dryness and infections.” Unlike the gut, which benefits from bacterial diversity, the vaginal microbiome thrives with fewer dominant species. A healthy vaginal microbiome is typically dominated by Lactobacillus species. Cabeca recommends a microbiome-supportive, “keto-green” diet rich in bitter greens, cruciferous vegetables, healthy fats, high-quality proteins and fermented foods, as well as vaginal probiotics taken in capsule form.
“Many vaginal hygiene products can disrupt the microbiome. Because the pelvic floor has so much vascularity [blood vessels], those tissues absorb chemicals very easily. That exposure can affect the glands and tissues that help keep the vaginal environment healthy,” Cabeca cautions. She recommends choosing organic menstrual products over conventional tampons and menstrual pads; avoiding heavily fragranced cosmetics; and using gentle cleansers such as olive oil–based soaps.
Knowing Our Bodies
Body awareness is a powerful tool for prevention and early intervention. “One of the most important things I tell patients is: Get a mirror and look down there,” Cabeca says. “You need to know your normal anatomy— what it looks like and what it feels like.” Understanding what is typical for our bodies can make it easier to recognize changes.
Hannah Tytus is an integrative health coach, former writer at the National Institutes of Health and host of the Root Shock podcast, exploring the cultural underpinnings of health.
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Rethinking Fertility
A Root-Cause Approach to Conception and a Healthy Pregnancy
The biggest gap in fertility care is the lack of investigation into the underlying drivers of suboptimal outcomes. Many are told everything looks “normal,” yet they’re struggling to conceive, experiencing loss or not getting the results they hoped for with IVF. The missing piece is often this: We’re not asking why.
Hormones are a clear example. Progesterone is commonly supplemented, but rarely is there a deeper look at why the body isn’t producing enough. Chronic stress, blood sugar dysregulation, inflammation and nutrient deficiencies all impact hormone production. The same applies to thyroid health—levels may fall within a conventional range, yet still be insufficient to support ovulation, implantation and early pregnancy.
At the foundation is metabolic and GI health. Blood sugar imbalances and insulin resistance can impair egg quality, mitochondrial function and hormone production—even without a diagnosis like PCOS. At the same time, GI dysfunction affects nutrient absorption, inflammation and hormone metabolism. If the foundation isn’t strong, the downstream effects often show up in fertility and cycle health.
We also have to consider the environment an embryo is implanting into. Endometrial receptivity is not just about thickness—it involves inflammation, immune signaling and microbial balance. The vaginal microbiome plays a role as well, influencing sperm survival, fertilization and implantation in ways that are often overlooked.
Immune regulation is another critical piece. The body must shift in a very specific way to recognize and support pregnancy. When that communication is off, it can prevent implantation or contribute to recurrent loss.
While much of the focus is on egg quality, sperm health is often evaluated using ranges that reflect what is common, not optimal. Subtle changes in motility, morphology and DNA integrity can significantly impact fertility, pregnancy outcomes and the health of a baby.
IVF and ART can be powerful tools, but they don’t address these underlying factors—they work around them. Without supporting the whole system, we miss opportunities to improve success rates and long-term outcomes.
This is where preconception preparation becomes essential. By supporting thyroid function, metabolic health, gut integrity, immune balance and both egg and sperm quality, we’re creating the conditions for a healthy pregnancy, healthy mom and healthy baby.
Dr. Arculeo and Dr. Heaney-Burcher provide individualized, rootcause-focused care through Root & Restore, 24 Wilkins Ave., Haddonfield, NJ. Arculeo also owns the Natural Life Wellness Store, 480 E. Evesham Rd., Unit 103, Cherry Hill, NJ. Call or text 732-641-2217 to learn more.
Photo by Matilda Wormwood for www.pexels.com
The Body as a Gateway to Emotional Regulation
by LaRonda Koffi
The nervous system is constantly assessing whether we are safe or under threat. This happens through interoception, the ability to sense internal bodily states. Heart rate, breathing patterns, muscle tension and even subtle sensations in the gut all shape how emotions are experienced. In many cases, the body responds before the mind has time to interpret what is happening.
When the nervous system is out of balance, perception becomes narrower. Situations can feel more urgent or overwhelming than they are. Over time, repeated stress conditions the body to remain in a heightened state, making it more difficult to return to a sense of ease.
The shift begins by working with the body rather than trying to override it.
Changes in physiology can directly influence emotional state. Slower, more deliberate breathing supports the body’s ability to settle. Stretching, walking, or other forms of gentle movement help release tension and signals safety. Periods of stillness, when combined with awareness of sensation, can interrupt stress patterns before they escalate.
With consistent practice, awareness improves. Early signs of stress become easier to recognize, creating space to respond rather than react. This is where regulation becomes practical and sustainable.
The body communicates through sensation, not language. Tightness in the chest, shallow breathing or fatigue are not random occurrences. They are signals that can be observed and understood. Learning to recognize these signals changes how challenges are approached.
The body is not simply something to manage. It is a source of information. When attention is directed toward it regularly, it becomes a reliable guide for maintaining clarity and stability throughout the day.
This kind of awareness does not require complex techniques. It begins with simple observation of breath, posture and physical sensation.
From this foundation, emotional regulation becomes less about
control and more about alignment.
LaRonda Koffi is the founder of Alchemy Joy and creator of The Inner Coherence Method, an approach that integrates breath rhythm, gentle movement and attention training to help individuals regulate the nervous system, cultivate calm focus and recognize new possibilities in their lives. For more information or to make an appointment, visit AlchemyJoy.com.
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Why More Women Are Choosing Experiences That Restore
by Shae Marcus
For many women, “vacation” doesn’t always feel like rest—it feels like responsibility in a different location.
They’re often the ones planning the trip, booking the flights, packing the bags, organizing the schedules and making sure everyone else is enjoying themselves. The intention is to relax, but the
reality is a continued mental load—just with a better view. It’s no surprise that so many women return home feeling just as tired, if not more so, than when they left.
And beneath that, there’s often another layer: guilt.
There’s the quiet questioning of whether one should really be taking this time for oneself—the pull to include everyone, to make it about the family or to put it off altogether. Many women don’t just feel guilty—they delay, justify or talk themselves out of the very thing they need.
This isn’t just a shared experience—it’s backed by research. A 2023 report from American Psychological Association shows women consistently report higher stress levels and are more likely to carry the mental load of planning and caregiving—even during time off. Data highlighted by Skift also points to women overwhelmingly taking on the role of trip planner, often prioritizing everyone else’s experience before their own.
It’s exactly why a different kind of travel is beginning to resonate.
More women are choosing experiences that are intentionally designed for restoration—not traditional vacations, but journeys that allow them to fully step out of their roles. The distinction is simple, but powerful: a vacation often relocates responsibility, while a mindful journey releases it.
In these settings, the logistics are handled. The pace slows. There’s space to wake up without urgency, to move the body in a way that feels supportive, and to exist without a constant checklist. There is no one to manage, no expectations to meet—just room to reconnect.
And something else begins to shift.
The guilt that once felt automatic starts to soften as what becomes clear is that taking time away isn’t selfish—it’s supportive. Women return not just feeling rested, but thinking differently. Boundaries become clearer. Energy is restored. There’s more presence, more patience, and often, a stronger sense of self.
There’s also a unique kind of connection that happens when women share these experiences together. Without the usual roles and responsibilities, conversations deepen and a different level of understanding emerges—one that often carries far beyond the trip itself.
What’s unfolding is a more honest version of self-care—not something squeezed into the margins of a busy life and not something reserved for burnout, but something chosen, proactively, as a way to stay well, think clearly and move through life with intention.
When a woman is truly restored, she doesn’t just feel better—she shows up to her life differently.
Shae Marcus is a mother of two teenagers, often navigating life with four dogs and a healthy dose of chaos. She is the founder of The 11:11 Experience, curating intentional travel designed for restoration and connection. Learn more at www.The1111Experience.com.
An ashram is a spiritual school, situated in a quiet and peaceful space, denoting a locus of activity centering on Yoga study and instruction. The Kula Kamala Foundation Ashram offers:
Reaching Your Fullest Potential Starts Within
So many women today are doing all the “right” things like showing up, working hard, caring for others and striving for growth. And yet, there’s often a quiet feeling beneath it all that they know they are capable of more.
Reaching our fullest potential isn’t about doing more. It’s about gently uncovering what’s been in the way.
For many women, that means looking beyond surface-level habits and into the deeper
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patterns held in the body and subconscious mind. Stress, self-doubt and past emotional experiences don’t simply fade with logic or willpower. They are stored within the nervous system, quietly influencing how safe it feels to take risks, be seen, or step into something greater.
This is why so many women may find themselves stuck in familiar cycles of overthinking, holding back or questioning their worth even when they know they’re ready for more.
True transformation begins with awareness, but it deepens through regulation. Simple, body-based practices that support the nervous system such as mindful breathing, gentle tapping techniques or moments of intentional stillness can help shift the body out of stress and into a state of calm and safety. From this place, clarity becomes easier, confidence feels more accessible and decisions come from a grounded, centered place rather than fear or pressure.
This inner work isn’t about fixing something that’s broken. It’s about reconnecting with what’s already whole.
Photo by Daniel Reche:
It’s learning how to pause instead of push. To listen instead of override. To release emotional patterns that no longer serve, rather than carrying them forward out of habit.
From this place, potential isn’t something you chase; it’s something we embody. And that embodiment ripples outward to our kids, friends and family.
When a woman feels safe within herself, she speaks more freely. She trusts her intuition. She sets boundaries with clarity and compassion. She allows herself to be seen not just for what she does, but for who she truly is.
Reaching our fullest potential isn’t a destination. It’s an ongoing relationship with ourselves—one rooted in self-awareness, emotional balance and trust.
And when that foundation is strong, everything else has room to grow.
Meryl Hayton is an Inner Peace Specialist, Advanced EFT Tapping Practitioner, energy healer and creator of The Clearing Method. She helps women release anxiety, limiting beliefs and emotional patterns so they can build self-trust and step into their fullest potential. For more information or to arrange for an initial free consultation, call her at 973-879-9333 or email MerylHayton@gmail.com.
Am I Good Enough:
The Quiet Question Kids Are Carrying
by Shae Marcus
It’s never the meltdown that gets you. It’s the quiet texts.
“Mom, can I ask you something?”
It comes through in the middle of your day, and something in you knows this one matters.a
“Am I good enough?”
Your heart drops. This is your child. The one who walks out the door looking completely put together. The one you know is kind, smart and beautiful in all the ways that matter.
So, you answer quickly. Of course you are. You’ve always been good enough.
But that’s not really what they are asking.
Somewhere between leaving the house that morning and sending that text, something else happened.
Maybe it was a comment. Offhand. Casual. The kind that gets tossed out like it means nothing.
“She’s kind of chopped.” A slang term kids are using now, meaning not pretty enough. In a world of filtered photos and curated feeds, kids are often measuring themselves against versions of beauty that are not even real.
Said with a laugh. Maybe in a group chat. Maybe just loud enough for others to hear.
Your daughter might not react in the moment. She may shrug it off. Pretend she did not hear it.
But later, it loops.
Are they talking about me?
Is that what people see?
Have they always thought that?
That is what sticks. Not the compliments. Not the moments she felt confident.
One word.
It’s rarely just about how they look. It becomes about who they believe they are.
Today, those moments do not stay in the room. They echo. A message left on read. A quick laugh that lingers. A glance across the room. It becomes a silent scoreboard of who is pretty, who is not, who belongs.
Just as powerful as the comment is the silence around it.
The kids who hear it, who feel it is off, who pause for a second knowing it is not right. They say nothing. Not wanting the spotlight to shift onto them.
So, the moment passes.
Except it does not.
It travels home. It shows up later in a text: “Am I good enough?”
More kids are asking this than we realize.
According to the Centers for Disease Control and Prevention, nearly one in three high school girls report seriously considering attempting suicide. These numbers are
sobering, and they also remind us how important it is to stay connected and present in our kids’ lives.
When kids feel they are being constantly evaluated, especially on their appearance, their nervous system rarely gets a chance to fully relax. They are always on, always measuring.
These are not just statistics. They are moments like this. A word. A comment. A silence. Layered together until a confident, capable child starts to question something that was never supposed to be up for debate: their worth.
What they need in that moment is not a perfect answer.
Sometimes the most powerful thing we can do is pause. Listen a little longer. Ask one more question: “What happened before you started feeling this way?” Then resist the urge to immediately fix it. Feeling understood often matters more than hearing the perfect answer.
This is not one conversation. It is many. We do not have to have perfect words. What matters is that they know we are a safe place to land.
The truth is, we cannot control every comment they will hear. The world is not always kind, and it is not always fair.
What we can do is help build something stronger than those moments. Over time, these small conversations can help them build a sense of self that does not rise and fall with someone else’s opinion—a sense of selfworth that’s not decided in a group chat, not shaken by a single word and not dependent on who approves and who does not.
And maybe just as important, we begin to talk about the ones who are watching. Kindness is not just about not saying the wrong thing. It is choosing, in small ways, to say
the right one. “That is not cool.” Or simply checking in after.
Behind more of these quiet texts than we would like to admit is a child trying to make sense of a world that feels like it is constantly measuring them.
And wondering, quietly and constantly, “Am I good enough?”
The answer has not changed. And when they feel it from us, consistently and quietly, it begins to matter more than the noise around them.
Shae Marcus is the publisher of Natural Awakenings South Jersey and Philadelphia. A mom of two teens, she is currently navigating teenage hormones and her own perimenopause at the same time—sometimes wondering if it’s the universe’s sense of humor or simply her turn to learn a little more patience.
Photo by www.kaboompics.comfor www.pexels.com
Wings and Wonder
The Healing Effects of Birdwatching
by Sheryl DeVore
Amale northern cardinal sings “cheer, cheer, cheer” from a maple tree in a suburban neighborhood. Those that have heard or seen the common red bird know how such experiences can uplift the spirit. Birdwatching can help heal the mind and body, as well as enhance cognitive function, according to researchers. The activity, which the U.S. Fish and Wildlife Service states has 96 million participants in the United States alone, also fosters connections with community, science and the natural world.
The Song of Healing
Holly Merker is a team leader for Cornell Lab of Ornithology’s eBird.org, an online database for reporting avian observations. When she was diagnosed with breast cancer at age 32, she had already been an avid birder, traveling extensively to add new species to her list. Her birding style changed after the diagnosis.
“I sought solace in the birds,” she explains. “When I was bald from chemotherapy, I knew that the birds weren’t going to judge me. I could show up and be myself and not be the cancer patient. Birds became my wellness companions.”
On one Mother’s Day during her cancer journey, when she could barely lift her arms to hold her binoculars, Merker found strength at a nearby birding spot. Hearing a familiar birdsong, she spotted the crooner in its nest. “In that moment, I identified what feats of survival that cerulean warbler had gone through,” she recalls. “They spend their winters in South America and fly thousands of miles north through wind and rain to nest. These birds are survivalists to the utmost degree. We were no different from each other.”
Merker co-wrote Ornitherapy: For Your Mind, Body and Soul with acclaimed birder Richard Crossley and his daughter Sophie Crossley. The book champions mindful birdwatching as a form of nature therapy that enhances sensory awareness, relieves stress and improves mental and physical well-being. Now 56 and in good health, Merker offers mindful birding workshops through Ornitherapy.com.
“One thing that really helped me in the first year after I finished my cancer treatment was tending to bluebird nest trails,” she remarks. “It got me walking and moving again. It gave me purpose. It was incredibly therapeutic. All the work I do with conservation, serving on boards and leading walks is because birds helped save my life, and now hopefully I am helping save them. I believe that when we start tuning into birds, we become better stewards of the environment.”
Finding Calm and Cognition
Birdwatching can be a balm for the anxious mind. “Instead of worrying about those problems that keep repeating themselves on a loop inside your head, watching birds can focus you outside yourself, as you search intently for a small movement in the trees,
or a hint of color,” says Douglas T. Kenrick, Ph.D., a psychology professor at Arizona State University who began birding in earnest when he was 50
For John Elliott, the beauty of birds, whether seen from the window or in the wild, exudes a calming effect. “Studies have shown that adding birdwatching to a walk in nature increases positive feelings and decreases distress,” says the Chicago Bird Alliance board member and retired naturalist and education manager for the Forest Preserves of Cook County, in Illinois.
A 2022 study published in Scientific Reports found that everyday encounters with birdlife were associated with lasting improvements in mental well-being in both healthy people and those diagnosed with depression. Another study, published in 2023 in the Journal of Environmental Psychology, reported that birdwatching among nursing home residents led to positive effects in mobility, cognitive function and mental health.
“When we are birding, we are actively engaging our minds and adding to our brain’s neuroplasticity,” Merker remarks. “I tell folks, instead of downloading brain games, watch birds.” A new study published in
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The Journal of Neuroscience suggests that expert birdwatchers possess superior brain cognition and structural brain differences compared to beginners, which may help protect against age-related cognitive decline.
Tips for Beginners
“Birding on your own is just fine if that suits you, but you can also visit a nature center, which may offer opportunities for birdwatching, including guided walks and feeder observations,” Elliott suggests. “You can also attend free bird walks led by local bird club members or buy a feeder and watch from your window.”
Fancy equipment isn’t necessary. “It’s just about noticing the birds around you and paying attention,” Merker says. “If people want to take it to the next level, a pair of binoculars will enhance their experiences. You’ll get a closer view from a distance. You can get a pair of binoculars on eBay for a good price, and lots of groups let you borrow some.”
Merker suggests finding a place to sit outside—in the backyard, a local park or near a pond. “Then let the birds come to you,” she says. “Whatever bird shows up is enough for you to find joy.”
An outdoors columnist and photographer for the Chicago Tribune, Sheryl DeVore has authored several books on nature. Reach her at SherylDeVoreWriter@gmail.com
Holistic Weight Management for Cats
Tips to Improve Nutrition and Encourage Physical Activity
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
Feline obesity has become one of the most common health threats facing domestic cats. Nearly 60 percent of U.S. cats are overweight, according to research from the University of Illinois. Yet many guardians do not recognize the problem until illness develops. Because cats hide discomfort, early warning signs are often missed. What seems like a harmless extra pound may signal a serious health issue. Addressing this silent epidemic is critical to protecting feline longevity and quality of life.
Why Cats Gain Weight
Feline weight gain rarely has a single cause. It develops from a combination of diet, lifestyle and environment. Indoor cats live longer, but move far less than outdoor cats. In the wild, they spend hours hunting and exploring. Indoor living eliminates such activities. Research in the Journal of Feline Medicine and Surgery confirms that obesity rises when calorie intake regularly exceeds energy use, a common pattern in inactive indoor cats.
Feeding habits drive the problem. Freechoice feeding and energy-dense commercial diets lead to excess weight. Cat wellness advocates Jae Kennedy and Adrienne Lefebvre, CEOs of The Two Crazy Cat Ladies, link modern feeding patterns to rising obesity. “Based on industry sales reports and consumer surveys over the past decade, the vast majority of cat food sold globally is ultra-processed commercial food,”
Kennedy says. Dry kibble, in particular, is produced with a high-heat, multi-step manufacturing process.
According to Lefebvre, “Many kibble formulas contain high levels of carbohydrates and starches, which act like sugar in the body and contribute to weight gain.” Research backs this up. A study published in Preventive Veterinary Medicine found that cats fed primarily dry food were twice as likely to become obese by age 2 compared with cats on wet or mixed diets. High-carbohydrate, calorie-dense food and low activity create
the perfect storm for a growing feline obesity epidemic.
The Ripple Effect
Excess weight raises the risk of insulin resistance, which disrupts blood sugar regulation. A study published in the Journal of Feline Medicine and Surgery reports that obesity reduces insulin sensitivity in cats, increasing the likelihood of developing diabetes.
Extra body fat also strains joints and triggers inflammation. A study published in BMC Veterinary Research linked higher body fat to worsening whole-body osteoarthritis scores, particularly in the hips, elbows and leg joints. Over time, joint degeneration can limit mobility and causes chronic pain. Because cats rely on jumping and climbing to navigate their environment, even mild discomfort may significantly alter daily behavior.
Obesity can also trigger deeper physiological changes. A review published in the Journal of the American Veterinary Medical Association notes that excess body fat can create a constant low-level inflammatory state, increasing the risk of metabolic and hormone-related disorders, joint disease, heart and respiratory problems, urinary issues and even certain cancers.
Recognizing these conditions is challenging because cats instinctively hide pain. Subtle behavioral changes are often the earliest signs. Cats with joint discomfort may GoodFocused/shutterstock
hesitate before jumping, stop climbing onto high surfaces or show less interest in play. Because these changes develop gradually, they are frequently mistaken for normal aging, when they may actually reflect underlying health issues linked to excess weight.
Building Healthy Habits
Successful weight management often requires more than cutting portions. A holistic plan integrates nutrition, lifestyle and environment. Species-appropriate diets rich in animal protein and moisture mimic natural prey, while scheduled meals and portion control prevent unhealthy grazing.
“Because we confine our cats to four walls when we bring them inside, it becomes our responsibility to help them move and exercise their bodies,” Kennedy advises. Cats are instinctive hunters, yet indoor environments often provide little opportunity for stalking, climbing or chasing. Environmental enrichment such as puzzle feeders, vertical climbing spaces and interactive play can help restore these natural patterns of activity.
To help a 26-pound, kibble-loving cat they adopted, Kennedy and Lefebvre hid small portions of food around the house to encourage hunting. The added movement alone jump-started weight loss. Gradually, they introduced fresh food and daily play sessions, and the cat reached a healthy weight in months. The lesson is clear: sustainable weight management relies on consistent habits, balanced nutrition, measured portions and regular activity.
Cats are natural carnivores and fat burners, not carbohydrate processors. Diets rich in animal protein and fat with minimal carbohydrates support healthy metabolism and natural satiety. Transitioning from dry kibble to moisture-rich, high-protein foods, such as quality canned diets or balanced home-prepared meals, improves hydration and kidney health, while helping cats feel satisfied rather than constantly hungry.
Ruth Roberts, an integrative veterinarian and holistic health coach for pets, is the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.
Sat, May 30th
May 30th
Cooper River Park, 9 am - 2 pm
Cooper River Park, 9 am - 2 pm
Artacke_Pictures/shutterstock
Foundations First
Building Hormonal Harmony in Perimenopause and Menopause
by Kathryn Farrell MSN, MS, RN, FNP-BC
As women, we’re deeply attuned to the rhythms of our bodies—until perimenopause and menopause shift the ground beneath us. What once felt subtle can suddenly feel overwhelming: hot flashes, mood swings, brain fog, fatigue and changes in body composition.
This transition is natural, but that doesn’t mean it has to be simply endured. The key lies in strengthening our foundations: stress management, restorative sleep, nourishing nutrition (with a focus on gut health) and strength-based movement. When these are in place, our bodies become far more resilient—and any additional support, like bioidentical hormone replacement therapy (BHRT), works more effectively.
Understanding the Shift
Perimenopause can begin as early as the mid-30s. Estrogen fluctuates unpredictably, progesterone declines and symptoms like irregular cycles, sleep disruption and hot flashes emerge. After 12 months without a period, menopause begins, and hormone levels stabilize at lower levels. These changes affect metabolism, bone density, mood and energy. How intense those symptoms feel often comes down to how well our bodies are supported during the transition.
Why Foundations Matter First
metabolism, and often allow for lower, more effective doses of therapy.
The Four Core Pillars
1. Stress: The Silent Disruptor
Chronic stress elevates cortisol, which interferes with hormone production and worsens symptoms. Supporting our nervous system—through breathwork, time in nature, journaling or gentle movement—helps restore balance.
2. Sleep: The Master Regulator
Think of our hormones like a garden. BHRT can act as fertilizer—but without healthy soil, nothing truly thrives. Our lifestyle habits create that soil. When optimized, they reduce inflammation, support hormone
Poor sleep disrupts hunger hormones, increases inflammation and impairs detoxification. Aim for seven to nine hours nightly with consistent routines and a calming wind-down ritual.
3. Nutrition & Gut Health: The Foundation of Balance
Our gut plays a critical role in hormone regulation. Prioritize whole foods, fiber, healthy fats and adequate protein. Limit processed foods and sugar which fuel inflammation and imbalance.
4. Movement: Protecting Our Metabolism
Strength training is essential as muscle mass naturally declines. It supports metabolism, blood sugar regulation and overall vitality. Even starting with simple resistance work or walking with light weights can make a meaningful difference.
Layering in BHRT
Once our foundations are strong, BHRT can become a powerful ally— not a crutch. Women often experience more stable results, improved energy and better symptom relief when lifestyle factors are already in place. Work with a practitioner that takes a personalized, whole-body approach.
One doesn’t have to fight our body through this transition. When we support it with intention—through strong, steady foundations—we create space for balance, clarity and a renewed sense of vitality.
Kathryn Farrell, MSN, MS, RN, FNP-BC, is the founder and clinical director of Wildfire Wellness. She specializes in a personalized, integrative approach to women’s health and hormonal balance. For more information or to make an appointment, call 609-678-5329, email Kathryn.Farrell@WildfireWellness.com or visit WildfireWellness.com
Photo by cottonbro studiofor www.pexels.com
Rediscovering Fun
by Marlaina Donato
From crocodiles to kangaroos, animals in the wild and in captivity exhibit playful sides. Ravens have been known to slide down snowy rooftops, and elephants at a waterhole enjoy splashing their siblings just for the heck of it. Scientists deduce that all intelligent, social species
invent games that take the edge off the struggles of survival.
Humans are no different, but we tend to quell this predisposition after adolescence. Playing tag, riding bikes or running outdoors are childhood pastimes that boosted
our developing brains through the release of feel-good endorphins. As adults, we too often chase the dopamine response with shopping, social media, high-risk activities, or food and alcohol consumption.
In the daily blur of work, obligations and challenges, we tend to forget to set aside the seriousness of life and just play. Feeling self-conscious and fearing judgment from others can be our greatest obstacle to feeling free, but fun might be the medicine we need. Chronic stress or trauma reduces our capacity to feel joy. The less we play, the more our nervous-system response remains compromised, keeping us stuck in fight-or-flight mode.
Rolling around the grass with a beloved pet, camping with the grandkids in the living room on a rainy day, bouncing a ball and playing a fun board game are all wonderful ways to call back the joyful spirit we might have lost. Being goofy and maintaining fun in a romantic partnership can strengthen bonds and help anchor a couple during hard times.
Lightening up in a world that feels angry 24/7 doesn’t mean we aren’t passionate about what matters. Cranking up music while making dinner, racing a lover back to the house, making up a silly scenario or daydreaming for a few minutes on a lunch break can’t change the world, but it can jumpstart our joy.
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com
Calendar of Events
Saturday, May 2
Dr. James Still Center Community Wellness Fair – 10am-4pm. Join in another year of learning, sharing and growth at our 4th annual Community Wellness Fair. This is a free family friendly event with health screenings, workshops, games, raffles, wellness marketplace and more! 210 Medford-Mount Holly Road, Medford. www.DrJamesStillCenter.org
Breathing Tools & Mindfulness for Teens –11-11:45am. Teens learn breathing techniques for stress management and will be given examples of how to apply these techniques in real life situations. Cost: $20. The Enlightened Elephant & Wellness Loft, 3 Deltona Lane, Marlton. www.EventBrite.com
Sunday, May 3
There’s Always Parking Spaces - VIP Full -Day Retreat – 10am-3pm. This experiential immersive workshop using a powerful everyday metaphor to help you release stress, shift old patterns, and build trust in life so you feel supported and start recognizing opportunities all around you. Cost: $1,111. Temple Skin Care, 314 Willow Dr., Little Silver. For more info and to sign up, call or text Meryl at 973-879-9333.
Tuesday, May 5
5/5 Portal Sound Bath – 7pm. Join in a powerful gateway of transformation, expansion and sacred becoming. Venus Moon Chrystal Warehouse, 234 Chestnut St., Glendora. RSVP in advance: LunarFlow222@gmail.com
Wednesday, May 6
Chakra Meditation with Reiki – 6:30-8pm. Release stress, clear stagnant energy, and restore balance. Feel more grounded, centered, and at peace, and receive insight into your chakra system and what may need support. Cost: $49. New Earth Gifts & Services, 177 Main St, Manasquan. For more info or to sign up call/text Meryl at 973-879-9333.
Thursdays, May 7, 14 and 21
Beginner’s Herbalism Series – 6:30pm. Learn the basics of herbalism from our resident herbalist and owner Allie of Green Revolution Herbals. Cost: $100. All Thyme Travelers, 200 Creek Road, Unit C., Mt. Laurel. thymetravelersconservatory@gmail.com
Saturday, May 9
Grand Opening – DiBella’s Farm Market – 8am-5pm. We have lots of fun things planned and can’t wait to celebrate with you! DiBella’s Farm Market, 1199 Route 40, Woodstown. www.DibellasFarmMarket.com
Mother’s Day Weekend Samples & Sales
– 9am-5pm. Explore natural health and wellness solutions including supplements, apothecary style herbs, and so much more. Enjoy product samples plus special Mother’s Day Weekend discounts. Cost: FREE. Natural Life Wellness Store, 480 E. Evesham Rd., Unit 103, Cherry Hill. Facebook & Instagram @NaturalLifeCherryHill for more information.
Sunday, May 10
Mother’s Day Weekend Samples & Sales – 9am-5pm. Explore natural health and wellness solutions including supplements, apothecary-style herbs, and so much more. Enjoy product samples plus special Mother’s Day Weekend discounts. Cost: FREE. Natural Life Wellness Store, 480 E. Evesham Rd., Unit 103, Cherry Hill. Facebook & Instagram @NaturalLifeCherryHill for more information.
Tuesday, May 12
Crystal Bowl Mediation/Reiki – 7-8pm. Beth O’Brien, spiritual medium, will be on hand to share her gift of playing the crystals bowls. Halo Wellness Center, 968 Rt. 73, Marlton. www.ElevateYourHealth.com.
Wednesday, May 13
Free Women’s Health Workshop – 6-7pm. Join Dr. Laura of Root & Restore for an empowering women’s health workshop focused on hormones, nutrition, and overall wellness. Gain practical tips, ask questions, and connect with others. Cost: FREE. Natural Life Wellness Store, 480 E. Evesham Rd., Unit 103, Cherry Hill. Facebook & Instagram @ NaturalLifeCherryHill for more information.
Saturday, May 16
Take The Monkey Out Of Your Mind –10am-12pm. In this gathering, you will discover how to quiet your mind and release stuck emotions immediately. Guided by Shaman, Healer, Sage, Janet StraightArrow. Morning, Mind, Body, Therapy Collective, 70 Park St., Suite 206, Montclair or Zoom evening gathering on Tuesday, May 19. www.BeTheMedicine.com or 973-647-2500.
Psyche, Symbols, & Celestial Spheres:
A Beginner Astrology Workshop – 1:302:30pm. Explore the fascinating intersection of astronomy and mythology with your unique cosmic blueprint. Cost: $55. Venus Moon Chrystal Warehouse, 234 Chestnut St., Glendora. www.AleenaGlinski.com
Friday, May 29 through Sunday, May 31
Soul Shamanism-Be Whole Body and Soul – May 29 at 4pm, May 31 at 1pm. Experience a Sixth Dimensional Practice to assist us in these times of ascension. Immediate healing, wisdom and connection. A sacred weekend to learn a spiritual growth prac-
tice where you know and live your authentic self. Guided by Shaman, Janet StraightArrow. Retreat Himalayan Institute Yoga Center, Honesdale. Also offered August 26-28, Art Farm, Accord, NY. 973-647-2500 or www.BeTheMedicine.com
Saturday, May 30
Paws & Feet 5K Run/Walk and Doggie Fun Day – 9am-2pm. Join us for this fun day hosted by the Animal Welfare Association. Cooper River Park, 5300 North Park Drive, Pennsauken. www.AWANJ.org
SAVE-THE-DATES
July 9-12
Catskill Summer Vision Quest & Mitote
A profound weekend of unfolding and becoming. Pause and get off the track of everyday life, to go inside and discover your authentic self, visions and spiritual connections in nature. Seasoned Guide, Shaman, Janet StraightArrow. Art Farm, Accord, NY 973-647-2500 or www.BeTheMedicine.com
June 10–16
Seeding the Light Gathering with Peruvian Wisdom Keepers
Join Kathy Milano and Andean shamans Pascual and Santusa for ceremony, teachings, and community. Weekend Gathering or 4-Day Immersion available. Includes despacho, fire ceremonies, Munay Ki rites, and optional private healing sessions. Mount Laurel, NJ. No experience needed.
www.KathyMilano.com/ seeding-the-light-gathering
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, call Casey at 484-509-5073 ext. 1. To sign up: Call or Text 609-845-3585 or visit KulaKamalaFoundation.org
For Rent
THE WELL AT MEDFORD, CENTER FOR CONSCIOUS LIVING, offers renovated studio/office rentals in Victorian mansion on Main Street. Includes parking, utilities, en suite baths. FT or shared. Contact Dawn 215-880-0852, Info@innerphuel.com
Help Wanted
NOW HIRING PART-TIME position for Massage Therapist at South Jersey Osteopathic Care Center, Moorestown. Extra skills preferred. Send resumes or inquiries to FrontDesk@sjosteopathic.com
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.
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.
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
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.
Sou JERSEY
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
—Brené Brown
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.
