Natural Awakenings SouthJersey Nov25

Balancing Energy

SOUTH JERSEY EDITION

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© 2025 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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Publisher’s Letter

Friends,

As we find ourselves deep into the heart of fall, there’s a comforting rhythm that settles in—the crackle of leaves underfoot, the scent of cinnamon and spice in the air, and the early sunsets that beckon us home a little sooner. The whirlwind of summer has passed, and now nature invites us to exhale, to slow down and to realign with the gentle wisdom of the season. Autumn reminds us that letting go can be beautiful—whether it’s releasing old habits, overbooked schedules or the unrealistic pressure to do it all. This is the time to honor balance, gratitude and the quiet transformation that happens when we allow ourselves to rest.

In this month’s issue of Natural Awakenings South Jersey, we explore what it means to truly restore, replenish and reconnect. Our feature story, “The Burnout Reset: Whole-Body Recovery for the Season Ahead,” speaks to that familiar moment—it’s six o’clock in the evening, the sun has already set and yet our to-do list stretches endlessly before us. The body is craving a warm cup of tea and a deep breath, but the mind insists on one more task, one more call, one more email. This article reminds us that the colder months are nature’s built-in invitation to slow down. It offers simple, holistic strategies for resetting your energy, honoring rest as a powerful tool for healing and redefining productivity so that it nourishes rather than drains us.

Next, “Balancing Act: Blood Sugar Stability for Better Health and Mood” highlights how millions of Americans live with—or are at risk for—Type 2 diabetes. This piece offers straightforward ways to stabilize energy and mood through mindful eating, movement, and daily awareness. As we enjoy seasonal treats and holiday gatherings, it’s a gentle reminder that balance isn’t about restriction—it’s about listening to what your body needs most.

In “Tools for Fitness Recovery: Modalities That Prioritize the Mind-Body Connection,” we explore how the concept of recovery has evolved beyond traditional rest days. From breathwork and stretching to energy healing and mindfulness, these modern approaches emphasize that true healing supports both body and mind.

As Thanksgiving approaches, “The Turkey Table: What’s Safe (and What’s Not) for Pets on Thanksgiving” offers helpful guidance for keeping our furry family members safe while we celebrate. Because let’s face it—no one wants a post-feast emergency vet visit! And for families looking to infuse gratitude into everyday moments, “The Power of a Gratitude Journal for Kids” reminds us that gratitude isn’t about perfection—it’s about noticing the good, even in small and ordinary moments.

As the days grow shorter and the nights stretch longer, may you find peace in slowing down, joy in connection and gratitude in the present moment. From all of us at Natural Awakenings South Jersey, thank you for being part of our community. Wishing you a November filled with warmth, rest and heartfelt appreciation for the beauty that surrounds us.

Deepen Your Practice With Yin Yoga Immersion

Marlton’s Balanced Planet Yoga is offering a Yin Yoga Teacher Training and Immersion from November 7 through 9, led by instructor Cat Cuneo, a Yoga Alliance E-RYT instructor and Yoga Alliance Continuing Education Provider (YACEP). The 20-hour program explores yin yoga as a physical, mental and energetic discipline, providing participants with tools to deepen their personal practice or expand their teaching skills.

“Through the lens of the five elements—earth, metal, water, wood and fire—you’ll learn how to sequence yin classes that support the body’s natural rhythms,” says studio co-founder Cheryl Van Sciver. “Cat is known for her warm, intuitive presence and her ability to weave philosophy, energetics and functional anatomy into an accessible and enriching learning experience.”

The program is open to yoga teachers and devoted practitioners alike and qualifies for continuing education credit through YACEP.

Cost: $350. Location: 795 E. Rte. 70, Ste. F. For more information or to register, visit www.BalancedPlanetYoga.com

Unlock Your Manifestation Style to See if It's Sabotaging Your Success

A new, two-minute, online assessment is revealing why some people effortlessly create the relationships and careers they desire while others struggle despite working harder. The Manifestation Quotient Intelligence (MQ) quiz identifies four distinct personality types, each with unique strengths and hidden sabotage patterns that directly impact goal achievement.

The assessment was developed by Dawn Ricci, a former private investigator who spent 15 years solving complex cases before transitioning into spiritual mentorship. “During my investigative career, I learned that solving cases required both analytical precision and intuitive insight,” Ricci explains. “I discovered the same dual intelligence is essential for manifestation.”

Her research suggests that most manifestation failures aren’t due to lack of effort or desire, but rather by using approaches that don’t align with an individual’s natural intelligence type. The free assessment reveals specific manifestation styles ranging from “the confident creator” to “the transformational visionary,” along with personalized strategies for each type.

Early users report the results feel “eerily accurate” and provide immediate clarity on next steps. “Once you understand your MQ, creating what you want stops feeling like struggle and starts feeling natural,” Ricci notes.

The assessment is currently available at www.WhatsYourMQ.com at no cost.

Rediscover Inner Harmony in Bali’s Sacred Sanctuary

The 11:11 Experience invites travelers to embark on the Sacred Soul Bali Retreat, hosted by Arianna Fiorini, from September 20 to 27, 2026, at The Bodhi Leaf Sanctuary.

Set amid Bali’s lush serenity, the seven-day program offers an immersive journey of renewal that blends mindful movement, cultural exploration, holistic healing and deep spiritual connection. Fiorini describes the retreat as “a sacred space where the world quiets and the spirit awakens.”

Participants can expect thoughtfully designed practices and rituals aimed at restoring balance, inspiring clarity and opening the heart to joy. “At its core, this retreat is more than a getaway—it’s a return to wholeness,” says Fiorini. “Surrounded by Bali’s sacred beauty and a like-minded community, you’ll rediscover peace, kindness and presence in every breath.”

For more information or to reserve a space, visit www.The1111Experience.com

Sou JERSEY

Find Natural Relief for Back and Sciatic Nerve Pain

South Jersey Physical Therapy (SJPT), in Hainesport, is partnering with Healthtrax Fitness and Wellness Center, in Moorestown, to host a free community workshop—How to Support Lower Back and Sciatic Nerve Health Without Invasive Treatments—at 7 p.m. on November 11 at Healthtrax. The session will uncover the root causes of back and sciatic nerve pain and share natural, effective strategies to restore comfort and mobility without surgery, injections or medications.

The collaboration marks a new chapter in SJPT’s mission to empower and educate the South Jersey community through free, informative wellness workshops. Together with Healthtrax, SJPT aims to help more residents take control of their health and well-being.

SJPT has previously hosted popular educational events on topics such as neuropathy, fall prevention, and foot and ankle pain, and continues to expand its outreach to meet community needs.

Location: 401 Young Ave. To reserve a spot, call 609-845-3585. For more information, email Info@SouthJerseyPT.com or visit www.SouthJerseyPT.com

Live in Joy Launches New Podcast

The spirit of Live in Joy Yoga and Wellness, in Audubon, now extends beyond the mat with the debut of the Live in Joy Podcast, hosted by studio co-owner Sharon Plower. Known for her heart-centered teaching and uplifting presence, Plower brings listeners into thoughtful, high-vibe conversations designed to nourish the mind, body and spirit.

Each episode offers something unique—from guided meditations and inspiring talks to guest interviews and short, soul-soothing moments that provide an uplifting boost. “Whether you’re looking to deepen your spiritual practice, find peace in your day or simply tune into more joy, this podcast offers practical tools and meaningful insights to help you do just that,” says Plower.

The Live in Joy Podcast is available on Spotify, Apple Music, Amazon and other major platforms. Listeners are invited to roll out their mats, take a deep breath and join Plower as she shares wisdom, laughter and light one episode at a time.

Location: 118 W. Merchant St. For more information, visit www.LiveInJoyYoga.com.

Yoga’s Role in Preventing Memory Loss

Kundalini yoga focuses on personal growth and spiritual connection through movement, breathing, meditation and sound in the form of mantras or chants. A 2024 study in Translational Psychiatry examined its potential to help older women at risk for memory problems and dementia.

The study involved 63 women aged 50 and older that were experiencing early memory decline and increased dementia risk due to conditions like high blood pressure or diabetes. Participants were randomly assigned to either a kundalini yoga group or a memory enhancement training (MET) group. The MET group performed verbal and visual memory-building exercises. All of the women met weekly with an instructor and practiced for 12 minutes daily at home over 12 weeks.

The yoga group reported greater improvements in how they felt about their memory. Gene testing showed beneficial changes in biological pathways linked to aging and inflammation in the yoga group, which were absent in the MET group. Additionally, levels of a harmful inflammation-related protein rose in the MET group but remained stable in the yoga group.

Brain scans of a subset of participants indicated that the yoga group experienced increased brain size linked to memory, as well as enhanced connectivity between memory-related brain regions, while the MET group showed shrinkage in these areas.

Meditation for Pain Relief

Researchers at the University of California San Diego and Dartmouth College used advanced brain imaging and artificial intelligence to study how various interventions influence the brain’s perception of pain. The 2025 study, published in Biological Psychiatry, analyzed data from two previous trials involving 115 healthy adults randomly assigned to one of four groups.

The mindfulness meditation group was taught breathwork and how to ob-

serve their thoughts and feelings without judgment. The sham-mindfulness group did not receive proper mindfulness instructions. The placebo cream group received a cream without active ingredients. The control group listened to an audiobook. Each group completed four, 20-minute sessions of their assigned activities, followed by brain scans while pain was applied to their leg.

The researchers discovered that mindfulness meditation significantly reduced pain intensity and unpleasantness more than the other groups. Brain scans revealed that mindfulness meditation decreased activity in neural patterns associated with both physical pain and emotional response to pain.

These findings suggest that mindfulness meditation reduces pain by directly altering sensory and emotional pain processing in the brain, whereas the placebo effect changes pain expectations. Further research is needed to confirm that mindfulness meditation can produce similar results for people with chronic pain.

Pesticides and Pregnancy Outcomes

Pesticides disrupt endocrine function, potentially interfering with reproductive health. A 2018 study in JAMA Internal Medicine investigated the impact of pesticide exposure on pregnancy outcomes in women undergoing assisted reproductive technologies (ART) such as in vitro fertilization and sperm injection.

The study included 325 women that completed diet assessments and underwent 541 ART cycles over 10 years. Researchers discovered that women consuming more than 2.3 servings daily of highpesticide-residue vegetables had an 18 percent lower chance of clinical pregnancy and a 26 percent lower chance of live birth compared to those eating fewer than one serving

Passionate about Your Total Wellness

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The Emerging Link Between Saffron and ADHD Support

Saffron (Crocus sativus), long prized for its mood-lifting and antioxidant qualities, is drawing new attention for its potential role in supporting focus and emotional balance in those with Attention-Deficit/ Hyperactivity Disorder (ADHD).

Recent research suggests saffron’s active compounds—crocin, crocetin and safranal—may influence dopamine and serotonin pathways in the brain. These effects can help improve concentration, ease restlessness, and promote emotional steadiness.

A 2023 review published in the Journal of Attention Disorders analyzed several clinical trials and found that saffron supplementation in doses of 20 to 30 milligrams (mg) daily, led to measurable improvements in attention, impulse control and hyperactivity. Several studies also noted better sleep quality and mood balance, areas often affected by ADHD.

Scientists believe saffron’s benefits come from its ability to reduce oxidative stress and support healthy neurotransmitter function. While early results are encouraging, larger studies are still needed to confirm its long-term safety and establish standardized dosing.

Practical Takeaways

• Choose high-quality saffron extracts verified by third-party testing.

• Most studies use 20 to 30 mg daily for six to eight weeks.

• Track changes in focus, sleep and mood to assess response.

• Consult a knowledgeable healthcare provider before starting any new supplement.

As interest in integrative approaches continues to grow, saffron offers a gentle, evidence-based option for supporting attention and emotional balance naturally—bridging ancient herbal wisdom with modern research.

Veterans Embrace Natural Remedies for Chronic Pain

A recent survey by the U.S. Veterans Health Administration, published in the journal Global Advances in Integrative Medicine and Health, found that military veterans widely use natural products for chronic pain. Of the 52 veterans surveyed, 67 percent used prescription non-opioid medications for their chronic pain, 15 percent used opioids and 17 percent did not use prescription pain drugs. The natural products used included vitamins and minerals (94 percent), herbal or botanical supplements (60 percent) and cannabis (40 percent). One-third of the veterans replaced their prescribed pain medications with natural products.

Approximately half of the veterans were concerned about possible interactions, but only about half of those discussed their use of natural products with a healthcare provider. Nearly all veterans believed providers should discuss the use of natural products with patients to prevent harm. The study highlights a communication gap between patients and providers, with a need for better information. Researchers recommend improving provider knowledge and patient communication to support safer and more effective pain management for veterans.

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Zodiac Signs Are Outdated

The ancient Babylonians believed the movements of the planets and stars were omens predicting the future, prompting them to track patterns in the night sky. They established the Western zodiac signs 2,500 years ago by naming the constellation behind the sun each day from Earth’s perspective. However, the constellations no longer align as they did 25 centuries ago. For instance, 2,000 years ago, September 16 was in Virgo, but today it is in Leo.

The Earth spins like a wobbling top, causing our view of the stars’ positions to shift by one degree every 72 years. Since Babylonian times, this has resulted in a nearly 35-degree change. Our current view of the constellations today will not be seen again for 2,600 years.

The Babylonians originally identified 17 zodiac constellations but reduced the number to 12 to match the number of months in their calendar year. However, the slices of the night sky are unequal. The sun spends twice as long in front of Virgo as in front of Cancer. This change also excluded Ophiuchus, which, when combined with Scorpio, only appears in front of the sun for a week. It may be time for astrologers to reconsider the zodiac signs.

Using Artificial Intelligence To Count Wildebeest

A team led by scientists from the University of Oxford has developed a more accurate method of counting wildebeest herds crossing Tanzania’s Serengeti and Kenya’s Masai Mara each year. For years, population counts relied on aerial photographs of the herds and extrapolation techniques that were prone to error if herds moved between survey areas or clustered unevenly. The new approach trains artificial intelligence (AI) models to count wildebeest and applies this knowledge to satellite images taken above Tanzania and Kenya.

The traditional estimate of the wildebeest population was 1.3 million, but the new AI models estimate the population to be between approximately 325,000 and 525,000. Researchers do not believe the population has collapsed. The difference may stem from altered migration patterns due to human encroachment on migration corridors and changes in grazing areas caused by climate change. Nevertheless, accurate population data is crucial for conservation planning.

Life Beyond Earth Is Highly Probable

Researchers from Durham University in England surveyed more than 1,000 scientists, both astrobiologists and non-astrobiologists, to assess their beliefs about the existence of basic, complex and intelligent life beyond Earth. Their findings were published in nature astronomy. Almost 87 percent of astrobiologists agreed or strongly agreed that at least basic extraterrestrial life likely exists in the universe, while less than 2 percent disagreed and 12 percent remained neutral. Similarly, more than 88 percent of other scientists concurred that other life forms exist.

These results align with mathematical reasoning. With an estimated 100 billion galaxies in the universe, each containing billions of stars, and our understanding of habitable planets and moons, the probability of no other life forms existing is less than one in a billion billion (1,000,000,000,000,000,000).

Cloud Forests Face Climate Challenges

A study in the journal Science examined the movement of plant species in Mesoamerican cloud forests, which span the mountain ranges of Mexico and Central America where warm Pacific air meets cooler Caribbean air. Despite occupying only 0.4 percent of Earth’s land, they are diverse ecosystems containing about 15 percent of all birds, mammals, amphibians and tree fern species.

Using satellite images and data from the Global Diversity Information Facility, scientists tracked plant movement in these forests. They discovered that plants have been moving up the mountains at a rate of six to nearly nine feet per year since 1979 due to rising temperatures. Scientists worry that these ecosystem changes could lead to biodiversity loss and changes in the water cycle. Without the storage and release of water by the cloud forests, downstream farms and drinking water could suffer negative impacts.

Honoring the Earth and Each Other

The Thanksgiving table offers a feast of our favorite dishes to share with loved ones, but this annual gathering can lead to food waste, increased energy use, more national travel and other unsustainable excesses. With some planning and simple adjustments, we can make the holiday more environmentally conscious. Reducing our carbon footprint is the best way to show our gratitude to Mother Earth.

Sustainable Feast

• Assign others to bring specific dishes and remind them to use reusable containers for leftovers.

• Shop for seasonal produce and meats at nearby stores and farmers markets to minimize food travel.

• For turkey or other meats, choose pasture-raised and certified-humane options.

• For plant-based eaters, consider a savory lentil loaf, vegan bisques and satisfying baked squashes, including pumpkins stuffed with quinoa and roasted vegetables.

• Avoid packaged foods and make some things from scratch, such as quick baking-powder biscuits.

• To reduce food waste, save produce scraps such as the outer layers and ends of onions, carrot bits, celery leaves, mushroom stalks and herb stems to make vegetable broth for soups and gravies.

• Set the table with cloth napkins and reusable tableware.

• Inform guests of the recycling bin’s location.

Conscious Travel Tips

• Drive on off-peak days for less stress,

quicker transit and less fuel wasted sitting in traffic. Consider taking a train or bus instead of flying or driving.

• When driving, bring reusable containers and water bottles for snacks and beverages.

Choose Meaningful and Natural

• Decorate the table with leaves and dried plants from the yard, baskets of real grapes and other fruits, or beeswax candles.

• Express gratitude to each guest around the table for joining the celebration and for the qualities that make them special.

• Volunteer at a local food pantry or community Thanksgiving meal.

Maximize Leftovers

• Freeze leftovers, including soup, stuffing and desserts for subsequent meals and snacks.

• Pack up a generous plate or two for a neighbor, single mom or friend.

Always give without remembering and always receive without forgetting.

—Brian Tracy

The Burnout Reset

Whole-Body Recovery for the Season Ahead

by Hannah Tytus

It’s six o’clock in the evening, and the sun has already set. The body is whispering for a warm cup of tea and rest, yet the to-do list stretches on: emails and carpools, fundraisers and school practices, appointments and dinner still to be cooked. The desire for rest is overridden by our self-imposed need to get it all done. The colder season, however, brings an opportunity to shift how we see rest and productivity, inviting us to move in harmony with the cycles of nature.

“Our culture has fed us the myth that we can grow and achieve ceaselessly,” explains Kari

Leibowitz, Ph.D., a psychologist, speaker, workshop facilitator and author of How to Winter. “The idea that this growth is linear and steady, with no breaks, is a myth and a fantasy. So much of the winter woes and the burnout of the season comes from a mismatch between our natural rhythms, our expectations and the demands of the world. Winter is an invitation to slow down.”

Lost Wisdom of Seasonal Living

As with every other living being, we are intimately connected to nature’s cycles. “We are animals, and we live on a planet. And

almost every other living thing on this planet changes its behavior with the seasons,” observes Leibowitz. “Because we have electricity, artificial light and calendars, we have deluded ourselves into thinking that we can—and should—maintain the same routines and productivity levels year-round.”

This spirit of connectedness is echoed by Shamini Jain, Ph.D., adjunct professor at the University of California San Diego, founder of the Consciousness and Healing Initiative, and author of Healing Ourselves: Biofield Science and the Future of Health. “When we own that we’re part of a universe that has its ebbs and flows, we pay attention to the seasons,” she notes, adding that Indigenous medicine and wisdom have long honored natural cycles, seeking to answer the same question we ask ourselves today: “How can I show up and be most efficient in my service?”

This ancient orientation toward seasonal rhythms is not just a philosophical concept. Anthropological studies suggest that our ancestors likely slept more in the cooler months, falling asleep soon after sunset and rising before dawn. They got the most sunlight in the morning, aligning their body’s

cycles with temperature and light cues provided by nature. Contrast this with modern life, where we stay active well after dark, are exposed to sleep-disrupting blue light, wake with alarms and regulate our environment with thermostats that erase natural temperature shifts. By structuring our lives around modern demands, we resist nature’s rhythms. The result, says Jain, is chronic stress, fatigue

Modern Stressors

As autumn transitions into winter and the holidays approach, many of us face greater demands to cook, shop, perform, travel or coordinate complex schedules, yet our resources of time and energy remain the same—or even ebb—as daylight hours shorten and our bodies naturally slow down and produce less vitamin D because of a decrease in sunlight exposure.

“Whenever demands exceed resources, we become stressed,” says Dr. Sharon Grossman, physician and author of The Burnout Solution. Chronic stress has a cumulative effect on our bodies, causing what is known as an allostatic overload, which, according to Yale Medicine, can lead to emotional exhaustion, cynicism, detachment, reduced creativity, brain fog, disrupted sleep, physical aches and pains, or even social withdrawal.

Improving Our Mindset

“We often think of stress as a thing that lives ‘out there’, but stress is actually an internal perception that we have. It’s not always about the circumstances themselves; it’s about what you’re telling yourself about the circumstances that creates the stress,” explains Grossman.

A 2016 study in Anxiety, Stress, & Coping examined the effects of altering our perspective on stress. Participants were encouraged

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to see it as a potential source of energy and resilience, rather than harmful. Those that applied this change in mindset reported better moods, enhanced cognitive performance and healthier physiological responses during a stressful task.

Try this psychological exploration: Identify limiting beliefs by journaling about the specific fears and guilt that come with saying “no” to a request for help. Next time someone asks for something, politely decline and observe the outcome. Check if expectations of conflict or hurt were unfounded. This approach challenges limiting assumptions and helps us set healthier boundaries, thereby reducing stress and enhancing emotional well-being.

Setting Healthy Boundaries

We often have countless ideas about how we should behave, and many of these beliefs hold us back. Grossman emphasizes that every “yes” adds to our demands. “If you’re going to say ‘yes’, understand why you’re saying it,” Grossman cautions. “It should serve a purpose, because our resources are limited.” In practical terms, we have to either lower the demands we accept or increase our resources, such as time or support, to meet them.

For Leibowitz, setting boundaries becomes easier when guided by values. If we want Thanksgiving to feel lighthearted and memorable, that might mean skipping elaborate dishes, accepting a less-than-perfect home and prioritizing rest so we can be present and joyful.

When a new request comes in, pause and reflect on how it aligns with personal values. Consider whether we are acting out of pressure. Release such commitments to make room for a new, better-aligned invitation.

Breathing Out the Stress

Simple breathing practices can profoundly calm the nervous system. “The point is to breathe—nice inhales, long exhales—and in letting out a long exhale, make a sigh of

relief,” Jain advises, suggesting that sounds like “ooo” or “ahh” during exhalation enhance emotional release.

Just five minutes of intentional breathing can make a measurable difference. Studies have demonstrated that longer exhales stimulate the vagus nerve, activating the rest-and-digest system, while calming the fight-or-flight response. This reduces heart rate and blood pressure and signals the brain to relax.

Try this breathing exercise: Sit or recline comfortably. Inhale gently through the nose, then exhale through the mouth, allowing sound to escape—this can be a sigh, a groan or a vowel tone. With each round, allow the exhale to lengthen naturally, releasing tension.

Transformative Singing

According to Jain, “Singing, whether by yourself or in groups, helps harmonize the body’s rhythms, decreases inflammation and activates the nervous system’s rest-anddigest response.” A 2016 study by London researchers, published in ecancermedicalscience, demonstrated that just one hour of group singing reduced stress and improved mood, with saliva tests indicating lower levels of cortisol (the body’s main stress hormone) and changes in immune markers associated with resilience.

Bringing the benefits of song can be as simple as singing or humming a tune while washing dishes, showering or driving to work. Knowing the lyrics isn’t necessary; the vibrations alone create a positive resonance in the body.

Nature Therapy

Every breath we take is a dance between humans and plants. The oxygen they expel fuels us, and our exhaled carbon dioxide sustains them. This exchange is part of the deep bioelectric communication connecting us to the natural world.

“Fresh air, movement and connecting with nature are all natural antidepressants. Even a few minutes outside can be a powerful way

to shift your experience,” says Leibowitz. A 2016 review of 52 Japanese studies found that spending time in nature measurably relaxes the body. Being around forests, plants or green spaces calms the nervous system, improves brain function, balances hormones and strengthens the immune system.

Try this outdoor palliative: Find a patch of earth and stand barefoot. With eyes closed, imagine releasing the day’s energies down into the ground. After a few breaths, visualize energy flowing back up, reinvigorating the body.

Calming Movement

Mind-body-spirit practices offer powerful ways to find inner serenity. “They are effective in harmonizing the nervous system, reducing inflammation and opening our connection with heaven and Earth,” asserts Jain. Tai chi and qigong, which blend flowing movements

with focused attention, breath and relaxation, have been shown in studies to pacify the overactive sympathetic nervous system and promote deep relaxation. Yoga offers similar effects. A 2020 review of 12 studies with nearly 675 healthy adults found consistent reductions in perceived stress, confirming yoga’s power to ease everyday tension.

Practicing these modalities under the guidance of a professional helps reduce risk of injury. Look for a tai chi, qigong or gentle yoga class in the community. Many studios offer a free first class or sessions in a local park.

Rest as Wisdom

In a culture that glorifies hustle, reclaiming rest is an act of healing. Jain asserts, “We can move through the winter of our mind and body, allowing it to deeply rest so that when spring comes, we can move forward with more energy—for the right things, as opposed to everything.” Nature offers a model for this wisdom. Although the natural world seems to be still in winter, vital work occurs beneath the surface. Just as fruit trees need a cold dormancy period to bloom again, we also require periods of quiet renewal. Our cycles of stillness are as essential to growth, creativity and productivity as our cycles of action.

Rest is more than sleep; it is a way of tuning in. “When we slow down, it’s not just about regeneration,” explains Jain. “It’s about listening to the body’s wisdom, slowing down enough to access deeper intuitions and guidance about our next steps.” Our cycles of rest serve as a teacher. By slowing down, we gain the wisdom, focus and resilience to fully embrace a life renewed.

Hannah Tytus is an integrative health coach, researcher and content creator for KnoWEwell, P.B.C., as well as a former writer at the National Institutes of Health.

Knowing Where You Are

An Aikido Lesson On ‘Situational Awareness’

“Situational Awareness” is a vital life lesson taught through the practice of the traditional Japanese martial art of Aikido. When one enters the Dojo, one is expected to be mindful of themself, others and the surroundings. Participants are asked to quiet their mind and optimize their senses. The simple tasks of preparing for class requires us to “pull yourselves together” and leave the hectic world outside.

Through practice, we develop the habit of observing our surroundings when outside the Dojo. Useful skills such as being able to recognize distance barriers will permit us to act instinctively to avoid confrontation or threat. Children should gather only where they can be easily seen and kept two-sidewalk-blocks distance from others they don’t know or from an activity they don’t feel comfortable around.

Be proactive. Make oneself, vehicle and children easily identifiable. Use bright colors— we don’t want to be in a sea of sports fans all wearing the same hats. Utilize backpacks, secure pockets and corded phones to keep our hands free. Being attentive and mobile will make us less of a target. The good news is the steps taken to protect our children are the same steps to be taken when alone.

Be willing to change location. Perhaps hold off an errand, choose a different parking spot or get out of a line. Making these choices is empowering. We will find that learning to measure distance along with a willingness to change position will develop vital skills of situational awareness.

Test oneself. Stay off the phone until situated. Take a moment to identify traffic patterns. Consider if anyone seems “out of place”. Identified points of entry and egress. Know where to go if there was an emergency. In approaching a vehicle or storefront, notice the reflection in the glass which is essentially a mirror. Lock the car immediately on entry and use all mirrors.

Watch our step. Consider if there are wet leaves or if there’s a potential for black ice in a shady spot. There are strong indicators in our environment to inform us if we are paying attention. If one is dressed for the rain, wind and snow, then we already have the information. We need to awaken our senses.

Practice, practice, practice. In the same manner that we are taught to say “please” and “thank you,” we have to teach ourselves and our children to be situationally aware. In addition to the benefit of practical safety, we may find an opportunity for kindness or see a rainbow that would have otherwise been missed.

Kathy Crane Sensei, 7th Dan, is Chief Instructor of Aikido Agatsu Dojos, located in Laurel Springs, NJ. For more information including on lessons and events, visit www.AikidoAgatsuDojos.com

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Balancing Act

Blood Sugar Stability for Better Health and Mood

by Marlaina Donato

Approximately 34 to 36 million people in the United States live with Type 2 diabetes, yet many cases go undiagnosed. Additionally, about 88 million individuals have prediabetes, a reversible condition marked by higher blood sugar levels that have not yet reached diabetic status. Glucose stability is crucial for everyone and can be the root cause of symptoms like low energy (especially in the afternoon), mood swings, increased belly fat, food cravings, brain fog, hormonal imbalances and loss of libido.

Fluctuating blood sugar levels affect all of us, especially after high-carb meals or skipping meals. Our diet directly influences

our metabolic processes. By choosing nutrient-dense foods, replacing high-sugar and high-carbohydrate snacks with healthier options and timing meals wisely, we can achieve balance. Incorporating blood sugar-stabilizing spices and herbs into daily meals can also have a positive impact.

Blood Sugar Basics

“Because glucose is a crucial fuel of the brain and body, there are many backup systems and ways to create glucose,” explains Iginio Stoppa, a naturopathic doctor at Sonoran University of Health Sciences, in Tempe, Arizona. “The absorption of glucose from our food, the production of glucose mainly from the liver and the breakdown of the storage

form of glucose called glycogen is what contributes to what we see as blood sugar.” Stoppa also notes that we may notice when our blood sugar is off. Low blood sugar, for example, is often felt through symptoms like anxiety, weakness, tingling, sweating and palpitations.

“Everyone experiences natural rises and dips throughout the day. Skipping meals, leaning on caffeine for energy, eating a lot of refined carbohydrates or grabbing quick, processed snacks can all cause sharp spikes, followed by sudden crashes,” says Jennifer Ribaudo, a clinical herbalist, educator and owner of Desert Moon Botanicals, in Gilbert, Arizona.

It is advisable to avoid high carbohydrate and sugary foods, especially in the morning or before bed. Instead, opt for complex carbohydrates like lentils, beans, sweet potatoes and oats to provide essential macronutrients and prevent glucose spikes. Sonoran University recommends eating certain foods in a specific order, such as eggs or avocado

before bread and roasted vegetables with olive oil before pasta, to manage glucose levels.

Eating and Snacking To Thrive

Jacqui Garrison, a San Diego-based health coach, suggests eating most calories before dinner and having an earlier, lighter evening meal to reduce overnight blood sugar spikes that can negatively affect sleep quality. She recommends 30 to 40 grams of clean protein per meal; if animal protein is included, five ounces or the size of a loose fist is ideal. Aim for two servings of leafy greens, colorful veggies or whole fruit per meal, equivalent to half the plate or two open hands. Add one to two thumb-sized portions of healthy fats such as avocado, olive oil or nuts to complete the meal.

For snacks, Garrison suggests a hard-boiled egg or hummus with a handful of carrots, a cup of edamame in the pod or nitrite-free turkey slices in the afternoon. For an evening

boost, she recommends “something light and protein-forward like half a cup of cottage cheese with cinnamon and berries.”

Stoppa supports high-quality protein and naturally low-glycemic index foods like wild blueberries, blackberries and chickpeas, which provide polyphenols and saponins that slow glucose absorption.

Herbal Help

Ribaudo emphasizes that blood sugar-supportive herbs can smooth out

fluctuations. “Using herbs for blood sugar balance doesn’t have to be complicated. A little cinnamon can be stirred into oatmeal, blended into a smoothie or sprinkled into roasted vegetables or beans. Fenugreek seeds work beautifully in soups, curries and lentil dishes, while moringa leaf powder blends smoothly into salad dressings, sauces or soups.”

Ribaudo also recommends Gymnema sylvestre tincture for pancreatic support and long-term glucose balance, making sugary foods less tempting. Stress-reducing holy basil (tulsi) tea is beneficial during afternoon slumps. She stresses the importance of consulting a professional, especially for those on blood sugar-lowering medications or prone to hypoglycemic dips, as effects can accumulate.

Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com

YIELD: 2 TO 3 SERVINGS

5 medium-sized, organic sweet potatoes

3 cups low sodium vegetable broth

1 13.5-oz can unsweetened Thai coconut milk, well-stirred before use

2 Tbsp olive oil

1 tsp regular or vegan ghee

1 to 2 tsp Grade-A maple syrup or increase coconut sugar, below

1 tsp coconut sugar (2 to 3 tsp if omitting maple syrup)

¼ tsp powdered cinnamon

¼ tsp powdered ginger

½ tsp smoked paprika

½ tsp salt

OPTIONAL TOPPING

1 Tbsp extra-virgin olive oil

Smoked salt, to taste

Coconut sugar, a sprinkle to taste

½ tsp curry powder

½ cup raw pumpkin seeds

Chop sweet potatoes into 2-inch chunks and add to a medium-size pot; cover with broth. Bring to a boil and cook until tender, approximately 15 minutes.

Place the cooked sweet potatoes, hot broth, half a can of coconut milk and all other ingredients into a blender and blend until smooth.

Pour the sweet potato bisque into bowls until half full. Spoon a tablespoon of coconut milk in a swirling pattern into the soup. Serve immediately.

For the optional pumpkin seed topping, heat olive oil in a pan with the smoked salt, coconut sugar and curry powder. Add pumpkin seeds to the hot pan and toss around until they are browned but not burned. Remove from heat and sprinkle a tablespoon or more of the toasted seeds on top of the sweet potato bisque.

Recipe courtesy of Marlaina Donato.

OVERNIGHT CINNAMON DATE OATS

This is a perfect late-autumn breakfast or snack with protein, healthy fats and complex carbohydrates.

YIELD: 1 SERVING

½ cup organic rolled oats

1 Tbsp ground flaxseeds

¼ cup organic, unsweetened peanut, almond or sunflower butter

1 to 2 Medjool dates, finely chopped

¾ cup unsweetened coconut, almond or soy milk

½ tsp vanilla extract

½ tsp powdered Ceylon cinnamon

Place all ingredients in a bowl or Mason jar and stir well. Store overnight in the refrigerator for cold oats or on the counter for room-temperature oats in the morning.

Recipe courtesy of Marlaina Donato.

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Tools for Fitness Recovery

Modalities That Prioritize the Mind-Body Connection

by Jordan Peschek, RN-BSN

In today’s fitness landscape, recovery extends beyond rest days. Holistic therapies are revolutionizing the way we approach physical restoration by integrating mental clarity, emotional resilience and energetic balance. From ancient techniques to cutting-edge innovations, these modalities offer comprehensive support for restoring harmony to body and mind. Selecting the best modality depends on personal preference and availability. Here are some popular recovery techniques.

Sauna Therapy: Infrared and traditional saunas can reduce inflammation; improve oxidative stress; alleviate pain, stiffness and muscle soreness; and improve perceived readiness or recovery time. In addition to its benefits for recovery, research suggests

that regular sauna therapy may reduce high blood pressure and the risk of heart disease, stroke and neurocognitive diseases.

Contrast Therapy: Exposing the body to alternating hot and cold temperatures, such as sauna therapy followed by a plunge in a cold-water bath, has become a staple in many athletic and integrative wellness settings. A 2023 systemic review published in PLoS One found that contrast water therapy significantly reduces muscle soreness.

Massage Therapy: Regular massages can support athletic performance. A 2020 systemic review and meta-analysis in BMJ Open Sport & Exercise Medicine involving more than 1,000 participants in 29 studies reported that massage improves flexibility

from

and delays muscle soreness. It also benefits emotional well-being by lowering stress and anxiety while improving mood and self-image.

Self-Myofascial Release: This technique uses foam rollers to massage the fascia—the connective tissue that wraps around muscles and organs. A 2024 review of 25 articles, conducted by researchers in Spain, found it improves flexibility and range of motion, decreases muscle soreness and enhances perceived recovery.

Chiropractic Care: This modality includes spinal manipulation, joint mobilization and soft tissue techniques to manage the health of athletes and non-athletes. By focusing on the musculoskeletal system, chiropractic adjustments promote optimal function and pain relief, while reducing muscle stress. This type of care is effective in treating common conditions, such as lower back pain, muscle strain and joint dysfunction, caused by fitness activities. Chiropractic care and spinal manipulation also support the regulation of the autonomic nervous system to ease depressive symptoms.

Acupuncture: A pillar of Traditional Chinese Medicine, acupuncture uses fine needles to stimulate energy points along the body’s meridians, decreasing muscle soreness and tension while increasing muscle activation to prevent injury. “Acupuncture helps relieve inflammation by lowering the levels of oxidative stress in the body,” explains Ayako Mizuno, a doctor of acupuncture and oriental medicine in Wauwatosa, Wisconsin. “It also stimulates the nervous and endocrine systems, which can help create calming and relaxing effects that reduce stress.”

Float Therapy: Also known as sensory deprivation, flotation involves a tank filled with magnesium-rich Epsom salt water, allowing the body to float effortlessly, free from external stimulation. This results in deep physical and mental relaxation. A 2024 randomized controlled study found

that multiple sessions of float therapy were well-tolerated, safe for anxious and depressed individuals, and induced positive emotional experiences in individuals with anxiety and depression.

Compression Garments: These specialized elastic garments apply consistent, firm pressure to a body area to improve circulation, reduce inflammation and support recovery. A 2017 New Zealand meta-analysis found that compression garments benefited strength recovery following exercise. A 2022 study in Scientific Reports found that compression tights worn after exercise enhanced blood flow and recovery. Another systemic review and meta-analysis in 2025 concluded that these garments reduced the decline in muscle strength after exercise-induced muscle fatigue.

These therapies support the body’s natural healing abilities while honoring the deep connections between physical health, emotional regulation and energetic alignment.

Integrating one or more of them may enhance physical recovery, emotional well-being and vitality. Listen to the body’s needs and explore the modalities that resonate most.

Jordan Peschek has a background in personal training, yoga instruction and mental health nursing. She publishes the Milwaukee and Twin Cities editions of Natural Awakenings.

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Tired but Wired

Rebalancing the Cortisol-Sleep Cycle

by Hannah Tytus

Cortisol, the body’s main stress hormone, plays several important roles in human physiology. Produced by the adrenal glands, this multifunctional messenger operates on a 24-hour clock, peaking in the moments just before waking from sleep in the morning, slowly tapering off throughout the day and returning to low levels at night to support rest.

When in balance, cortisol helps regulate inflammation, blood pressure and blood glucose, allowing the body to adapt to life’s changing demands. This rhythm is intimately connected to the circadian rhythm, or sleep-wake cycle. But when sleep is irregular or stress becomes chronic, cortisol levels can fall out of sync—too high at night, too low in the morning or fluctuating unpredictably.

“Stress is neither good nor bad. It gets us out of bed in the morning. Cortisol is part of that natural rhythm,” says Dr. Sharon Grossman, a burnout recovery strategist and author of The Burnout Solution

“When cortisol becomes imbalanced, it can affect memory, sleep and even immune function. The key is to find the sweet spot.”

Shamini Jain, Ph.D., an adjunct professor at the University of California San Diego, founder and president of the Consciousness and Healing Initiative, and author of Healing Ourselves: Biofield Science and the Future of Health, explains, “If we have dysregulated cortisol rhythms because we don’t have regular sleep, or we have too much stress and we’re not handling the origins of the stress, then we could create chronic inflammation in the body, and we could have mental health issues as a result.”

Restoring Evening Serenity and Morning Clarity

The seasons affect our circadian rhythm. The sleep-wake cycle becomes more stable in autumn and winter, with longer time spent in bed, slightly more total sleep time and higher daytime activity compared to warmer months. While cooler weather often encourages more rest, it can also intensify feelings of sluggishness if cortisol and sleep cycles are not aligned. Jain recommends these simple practices that help keep cortisol and circadian rhythm in balance, even as the seasons change.

• Stick to a consistent sleep schedule. Going to bed and waking at the same times each day helps the body reset. Ayurvedic wisdom, the ancient science of life originating in India, recommends being asleep before 10 p.m. and rising before 6 a.m. to align with the body’s natural cycles.

• Create wind-down rituals. Just as children benefit from bedtime routines, adults can cue the body for rest through calming activities like reading, journaling or reflecting on the day’s positive aspects.

• Establish bedroom boundaries. Reserve the bedroom for sleep and intimacy and practice a digital detox in the evening to reduce stimulation. Avoiding blue light from screens before bed allows melatonin, a sleep hormone, to rise naturally. “But it’s not just about the light,” Jain points out. “It’s about the activation of the mind. Consider a book instead.”

• Add simple relaxation practices. A warm foot soak or shower before bed, deep breathing exercises or restorative yoga asanas like waterfall pose can prepare the body for rest.

• Curb caffeine. Limiting caffeine in general, and particularly after noon, can help ensure a more restorative sleep.

• Start the morning well. Exposure to natural sunlight shortly after waking can reset the circadian rhythm, prompting alertness and energy.

Inviting Sleep With Natural Ingredients

Certain supplements, herbs and lifestyle swaps can help calm the nervous system and prepare the body for restorative slumber.

• Magnesium Glycinate: This highly absorbable form of magnesium is gentle on the stomach and has been shown to improve both the quality and onset of sleep.

• Gamma-Aminobutyric Acid (GABA): Supplementing with this inhibitory neurotransmitter may ease an overactive mind before bed.

• Beverage Swaps: Replacing late-day coffee with alternatives such as herbal tea, a mushroom-based latte or ginseng can reduce cortisol spikes that interfere with sleep.

• Herbal Allies: Adaptogens like ashwagandha help modulate cortisol levels, while calming herbs such as chamomile or passionflower promote relaxation and better sleep quality.

Incorporating these strategies can help synchronize cortisol rhythms and encourage deep, restorative sleep. As the days grow shorter and colder, honoring the body’s natural rhythm becomes even more important. Slow down, embrace rest, and work with the cycles of light and dark.

Waterfall pose

Hannah Tytus is an integrative health coach, researcher and content creator for KnoWEwell, P.B.C., as well as a former writer at the National Institutes of Health.

Natural Remedies for Fatigue

Knowing the Root Causes and Restoring Lasting Energy

Feeling constantly tired is one of the most common health complaints seen in any medical practice. Occasional fatigue is normal, but persistent exhaustion may indicate deeper imbalances. Understanding the causes of chronic fatigue—from nutrient deficiencies and thyroid issues to infections and environmental toxins—can help us find safe, natural remedies that can restore lasting vitality.

Common Causes of Fatigue

1. Nutrient Deficiencies

The body’s energy factories, the mitochondria, depend on key nutrients like iron, magnesium and vitamins B and D. Even mild deficiencies can slow cellular metabolism, leaving us drained and foggy. Restoring nutrient levels through a whole-food diet or targeted supplements is one of the most effective ways to boost energy naturally.

2. Thyroid and Adrenal Imbalances

The thyroid gland regulates metabolism and when it slows, fatigue, brain fog and weight gain can often follow. Chronic stress can also exhaust the adrenal glands, disrupting cortisol levels and sleep quality. Supporting both thyroid and adrenal health with balanced nutrition, adaptogenic herbs and stress reduction is essential for sustainable energy.

3. Infections and Mold Toxicity

Hidden infections are an often-overlooked cause of chronic fatigue. Lyme disease and its co-infections (such as Bartonella or Babesia) can damage mitochondria and dysregulate the immune system. Likewise, exposure to  mold toxins (mycotoxins) from water-damaged buildings can trigger inflammation, oxidative stress and hormonal disruption. These underlying conditions frequently lead to fatigue that can persist despite good lifestyle habits.

4.

Blood Sugar Swings and Food Sensitivities

Energy crashes are common when blood sugar levels fluctuate due to high-sugar or refined-carb diets. Food sensitivities—especially to gluten, dairy, corn or soy—can cause inflammation and fatigue. Identifying and removing reactive foods can significantly improve stamina and mental clarity.

5.

Anemia

Anemia causes fatigue because low hemoglobin levels reduce the blood’s ability to carry oxygen to tissues, leading to weakness, shortness of breath, dizziness and decreased energy. Heavy menses, any form of blood loss, poor nutrition and chronic disease such as cancer can all cause anemia.

6.

Sleep and Lifestyle Factors

Sleep deprivation, poor sleep quality and lack of movement can all worsen fatigue. Blue light exposure at night, caffeine late in the day or skipping exercise can all throw off the body’s circadian rhythm and reduce energy output.

Natural Treatments for Fatigue

1. Eat for Energy

Focus on whole, nutrient-dense foods: leafy greens, colorful vegetables, lean proteins, nuts, seeds and omega-3-rich fish. Magnesium from spinach and pumpkin seeds, and iron from lentils or grass-fed beef, can help restore optimal energy metabolism. Stay hydrated—dehydration alone can reduce alertness and focus.

2. Balance Blood Sugar

Start the day with protein and fiber to prevent mid-morning crashes. Combine complex carbohydrates with healthy fats to maintain steady energy. Avoid excess sugar and refined foods that cause insulin spikes. A diet high in sugar and ultra-processed foods can zap our energy.

3.Support Thyroid and Adrenal Function

Nutrients like selenium (from Brazil nuts), iodine and zinc support thyroid hormone production. Adaptogens such as ashwagandha, rhodiola and holy basil help balance cortisol and increase resilience to stress.

4. Address Underlying Infections and Toxins

If fatigue remains despite lifestyle changes, consider testing for Lyme disease, Epstein–Barr virus or mold exposure. Detoxification support—hydration, sauna therapy, antioxidant nutrients and physician-guided binders— can assist the body in clearing harmful toxins.

5. Move and Restore

Daily stretching and exercise enhance mitochondrial efficiency and oxygenation. Gentle, regular movement—walking, yoga or swimming—is often more effective than intense workouts, especially when dealing with adrenal fatigue or chronic infection. Calisthenics and resistance training can be wonderful additions to combat fatigue.

6. Manage Stress and Sleep

Practice relaxation techniques such as deep breathing, meditation or journaling. Create a calming evening routine, minimize screen time, and ensure seven to nine hours of

restorative sleep each night. Herbal teas with chamomile or lemon balm can promote relaxation naturally.

The Takeaway

Fatigue is a signal that the body needs balance—not more caffeine. Searching for root causes is always preferred. By addressing nutrient gaps, hormonal imbalances, infections, toxins and lifestyle stressors, natural energy and resilience can be restored. With a foundation of healthy nutrition and key

B er Health Begins

nutrients—addressing infections and food sensitivities, movement and exercise, and restorativesleep—lastingvitalityiswithinreach.

Dr. Allan Magaziner of the Magaziner Center for Wellness, which provides integrative and functional medicine, is located at 1907 Greentree Rd., Cherry Hill, NJ. For more information or to make an appointment, call 856-424-8222, email MagazinerCenter@DrMagaziner.com or visit www.DrMagaziner.com

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Indoor Oasis

How Houseplants Transform the Winter Blues

by Maya Whitman

As winter draws near and we seek refuge indoors, many of us notice a dip in physical energy and emotional well-being. Houseplants offer more than aesthetic appeal in our homes and workplaces; they rebalance our indoor environments and foster inner calm. Whether it’s a lush philodendron cascading from a bookcase or an elegant orchid on a coffee table, plants infuse life into any space.

With a variety of colors, sizes and maintenance levels, a green thumb isn’t required to create inviting, mood-lifting corners of greenery. Caring for plants can be an enjoyable, calming and uplifting experience, but simply being around them enhances our well-being. Research indicates that spending time with houseplants lowers levels of the stress hormone cortisol, reduces worry and

improves post-surgical outcomes in hospital patients.

Indoor plants transform the ambience wherever they are placed. “Their presence alone lifts mood. My home feels softer, calmer and more alive when plants are around me in winter. Even one thriving plant in your space can shift the energy,” says Dana Carpenter, a horticultural advisor and founder of the Fancy Plants Club, an online resource for successful houseplant management.

Practical Beauty

Plants add moisture to dry indoor air, benefiting skin and respiratory health during the cold season. Varieties with broad, large leaves have a greater humidifying effect. For lush appeal and moisturizing benefits, choose dracaena, ficus benjamina, philodendron, peace

lily, areca and bamboo palms. A 2005 study presented to the American College of Allergy, Asthma & Immunology suggests that English ivy is ideal for allergy sufferers because of its potential to reduce airborne mold spores.

“Plants are sensory by nature and stimulate the senses through touch, sight, sound, smell and taste,” says Alicia Green, a horticulturist and coordinator of Buehler Enabling Garden at the Chicago Botanic Garden. “Tending to a plant also subtly promotes a sense of responsibility and accountability that can contribute to emotional grounding.”

Carpenter agrees, stating, “When I am watering, pruning or just checking on my plants, my senses are engaged as I notice the texture of the leaves, the smell of soil, even the sound of water trickling. Caring for my plants offers a natural break in the rhythm of my day.”

A Refuge From the Winter Blues

Plants provide solace for those that find the colder months challenging, particularly individuals with seasonal affective disorder. “In the winter, when the light feels scarce and the days drag, even one corner filled with a few thriving plants, a cozy chair and maybe a grow light disguised as decor can change the energy of a room,” Carpenter reflects. “Just sitting near your green zone with tea in the morning turns it into a place you look forward to, especially during gray months.”

Plants add comfort, warmth and support in spaces where we practice mindful meditation, prayer or yoga. Beautiful blooms beside photographs of loved ones celebrate happy memories. A group of plants in varying shades can transform a cozy reading nook, enliven a kitchen corner, add vibrance to a kids’ playroom or lend an exotic touch to a sunny bathroom.

Choosing the right plants that fit our individual lifestyles makes it easy to follow our bliss. “Snake plant tolerates very low light and can be placed in almost any room with a window. It also has very low watering requirements, thus making it a

very low-maintenance houseplant,” advises Green. “Pothos and peace lily can also be placed away from a window, as they are very tolerant of low light.”

Green also recommends using flowering plants such as amaryllis bulbs during winter months to add color to a room, and she encourages novice indoor gardeners to consider succulents and phalaenopsis orchids for their beauty and low-water requirements. Festive-blooming cyclamen is also a favorite for its tendency to thrive in autumn and winter.

According to Carpenter, all plants are joyful additions to the home, including fragrant herbs on a windowsill. “Brushing your hand across rosemary releases that fresh, grounding scent, which feels especially comforting when the world outside is cold and bare.”

Maya Whitman is a frequent writer for Natural Awakenings.

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The Power of a Gratitude Journal for Kids

by Shae Marcus

In a world that moves fast—with schoolwork, sports, social pressures and screens competing for attention—helping children pause and reflect is one of the greatest gifts we can give them. A simple gratitude journal offers a meaningful way to do just that.

Gratitude journaling isn’t about ignoring challenges or pretending everything is perfect. It’s about training the mind to notice the good—the moments of kindness, laughter and love that so often go overlooked. When children take a few minutes each day to write down what they’re thankful for, something remarkable happens: Their focus shifts from what’s missing to what’s already wonderful.

According to research from the Greater Good Science Center at the University of California, Berkeley, children that regularly practice

gratitude report higher levels of happiness, optimism, and satisfaction with their friends and family. Another study published in the Journal of School Psychology found that students that kept gratitude journals for just two weeks experienced fewer negative emotions and improved overall well-being. Gratitude helps strengthen neural pathways associated with joy and emotional regulation—powerful tools for growing minds and hearts.

Parents can nurture this habit by keeping it simple and fun. Encourage one’s child to jot down three things they’re thankful for each day. Prompts like “Who made me smile today?” or “What’s one thing I love about myself?” can spark beautiful reflections. For younger kids, drawing or using stickers can help make it playful and expressive.

The best part is that gratitude is contagious. When a child begins to express thankfulness, it often ripples through the entire family, creating more connection, joy and mindfulness at home.

This month, as we gather around the table and reflect on what we’re thankful for, let’s remember that cultivating gratitude is more than a seasonal tradition—it’s a lifelong practice that helps our children (and ourselves) see the world with a kinder, fuller heart.

Shae Marcus is the publisher of the Natural Awakenings South Jersey and Philadelphia editions. She’s grateful for good coffee, loyal dogs and teenagers that occasionally clean their rooms without being asked.

The 7-Day Family Kindness Challenge

Make kindness a family affair this month. Try this fun one-week challenge and see how many hearts can be touched:

Day 1: Write a thank-you note to someone that deserves a smile.

Day 2: Do a secret act of kindness—no one needs to know who it was from.

Day 3: Pick up litter in the neighborhood or a local park.

Day 4: Say something kind to yourself in the mirror.

Day 5: Donate a toy, book or clothing item to a local charity.

Day 6: Tell a teacher, coach or mentor how they’ve made a difference.

Day 7: Cook or bake something as a family to share with a neighbor or friend.

At the end of the week, talk about how it felt—and maybe keep the challenge going. After all, kindness isn’t just an action— it’s a habit worth keeping.

Piglet noticed that even though he had a Very Small Heart, it could hold a rather large amount of Gratitude.

—A.A. Milne

The Turkey Table

What’s Safe (and What’s Not) for Pets on Thanksgiving

by Shae Marcus

Thanksgiving is a time to celebrate gratitude, family, and of course, food—and for many of us, that includes our four-legged family members waiting patiently under the table. While it’s tempting to share a bite or two with our furry friends, not everything on the Thanksgiving spread is safe for pets.

Let’s start with the star of the show—turkey. A little plain, skinless turkey meat is perfectly fine for most dogs and cats and even offers a lean source of protein. But skip the skin, bones and rich gravies. The American Veterinary Medical Association warns that

fatty foods can trigger pancreatitis, a painful inflammation of the pancreas, while cooked bones can easily splinter and cause choking or intestinal injuries.

Side dishes can be equally tricky. Ingredients like onions, garlic, scallions and chives—found in everything from stuffing to mashed potatoes—can damage red blood cells and lead to serious health problems. Dairy-heavy dishes such as mac and cheese or creamy potatoes may cause digestive distress, especially for lactose-intolerant pets.

And when it comes to desserts, the rule

is simple: keep them human-only. Chocolate, xylitol (a sugar substitute), raisins and grapes are all toxic to pets, according to the ASPCA Animal Poison Control Center. Even pumpkin pie, with its sugar and spices, is off-limits—but a spoonful of plain canned pumpkin makes a healthy, fiber-rich treat.

One of the biggest Thanksgiving hazards, though, may be the trash can. Curious noses can find their way into discarded bones, string and foil wrappers—so be sure leftovers are out of reach, and keep pets away from the kitchen during cleanup.

To make pets feel included in the holiday feast, make them their own special plate: a little plain turkey, a spoonful of mashed sweet potato (no butter or marshmallows) and a few green beans. It’s simple, safe and sure to earn you a grateful tail wag or happy purr.

Thanksgiving is all about love, connection and gratitude—and that includes the unconditional love we receive from our pets. With a few mindful choices, we can ensure everyone at the table (and under it!) has a happy, healthy holiday.

PUMPKIN & OAT HOLIDAY BITES FOR PETS

1 cup canned pumpkin (unsweetened)

2 ½ cups rolled oats

1 egg

Preheat oven to 350° F.

Blend oats into a course flour.

In a bowl, mix pumpkin, egg and flour until dough forms. Roll into small balls or flatten into biscuit shapes.

Bake for 20-25 minutes until firm. Cool completely before serving.

Store in an airtight container for up to a week or freeze for later treats.

Animal Adoption Center www.AACNJ.org

Animal Welfare Association www.AWANJ.org

When you're out grocery shopping for your family, maybe you can put a can of cat or dog food in your cart and bring it to an animal relief center.

—Rachel Ray

co.Burlington.NJ.us

Voorhees Animal Orphanage www.VAONJ.org

Navigating Life’s Transitions

by Marlaina Donato

As autumn’s wick burns low and sunsets unfurl their glory at an earlier hour, November emerges as a time of profound spiritual healing when we can learn how to navigate life’s transitions. Whether we are challenged by the chill of cooler temperatures, battling the grip of seasonal affective disorder or enduring the unpredictable waves of inner change, this sometimes-dim threshold into winter presents an opportunity for us to illuminate our own paths.

We might have to work a little harder to achieve our comfort, but simple pleasures like unplugging from our devices every afternoon to savor a hot cup of tea or a mug of frothy hot chocolate can help us find a lovely groove. Stocking up on cozy slipper socks, making savory stews in the slow cooker and flopping into a favorite

well-worn chair with an inviting book are easy ways to guide our nervous system toward a slower rhythm.

As trees, plants and animals prepare for winter, we too can heed nature’s cue, despite our constant, on-the-go tendencies. The Persian poet Hafiz wrote, “I felt in need of a great pilgrimage, so I sat still for three days.” This reminds us that seeking quietude can be a gateway to realizing that we already possess what we truly need.

Tending to our own hearth—both literally and metaphorically—can be equally as enriching as traveling the world. Home is not just a physical structure that surrounds us, but also a rich and fulfilling realm within us. It’s a sacred place where we can find soul nourishment as the seasons change outside our door.

Here are a few gentle nudges for the last month of autumn:

• Indulge in specialty teas, coffees or cocoas.

• Enjoy a candlelit breakfast or dinner.

• Burn a cinnamon stick as a natural incense.

• Take a moment to observe twilight and savor the tranquility.

• Luxuriate in soft blankets and fluffy pillows.

• Write a snail-mail letter on beautiful paper to a special someone.

Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com

Sunday, November 2

Dia de Muertos Celebration — 11am-5pm. This free, family-friendly festival honors the memory of loved ones while showcasing the beauty of Mexican culture. Historic 9th Street Market, 919 S. 9th St., Philadelphia. www.ItalianMarketPhilly.org

The Art of Embodiment—Movement, Mindfulness & Creative Flow — 1-2:30pm. Join us for a gentle, trauma-sensitive yoga practice followed by mindful creative expression in this embodiment workshop. Cost: $45. Blooming Peace Studio, 7002 Camp Hill Road, Fort Washington, PA. https://BloomingPeace.com

Sunday, November 2, 9, 16 & 23

Foundations of Kundalini with Cassie — 8-9:30am. Kundalini yoga can feel mysterious, even intimidating… but it doesn’t have to be. Our four-week series, taught by Cassie Bailey, RYT-200 KRYT-200, is designed to open the doors to this powerful practice in a way that feels accessible, energizing, and inspiring. Live in Joy Yoga, 118 W. Merchant St., Audubon. www.LiveInJoyYoga.com

Wednesday, November 5

1:1 Free Session Intuition and Manifest with the 5MQ Intelligence™️ System — 11am-2pm. Spiritual Mentor and Intuitive Dawn Ricci explains how investigative skills unlock manifestation in this free online session. Register now: https://DawnRicci.com/ManifestYourLife

Group Reiki Healing Evening — 6:30-8PM. Join Owl Grey Fire’s Stephen Kavalkovich for a peaceful and guided, trauma-informed experience to rest, release and renew. Relax deeply, restore energetic balance, and reconnect with your inner peace. Cost: $20. (Venmo: @aHPShaman) The Starting Point, 215 Highland Avenue, #C, Haddon Township. https://StartingPoint.org

Thursday, November 6

1:1 Free Session Intuition and Manifest with the 5MQ Intelligence™️ System — 11am-2pm. Spiritual Mentor and Intuitive Dawn Ricci explains how investigative skills unlock manifestation in this free online session. Register now: https://DawnRicci.com/ManifestYourLife

Sunday, November 9

Tea & Tarot With Mikaela Octeau & Julia Park — 6:30-8pm.  Join Mikaela & Julia for this soothing workshop – just relax and unwind. Sit back and sip your very own personalized tea blend and an individual Tarot card reading from Mikaela. Cost: $35. The Center for Living, 45 S. Main St., Medford. 609-975-8379 or Info@TheCenterForLiving.net

Monday, November 10

A Transformative Evening — 6:45pm. Join Sharon, Inkie the Guided One, for an evening of connection and healing. Cost: $55. The Decadent Desserts, 310 E. Evesham Road, Glendora. Contact Sharon at 856-433-0619 to reserve your spot and payment.

Tuesday, November 11

Sound Bowl Meditation — 6:30-8pm. This isn’t just relaxation. It’s energetic harmony. It’s deep restoration. It’s medicine for your body and soul. Cost: $40. The Enlightened Elephant Loft, 3 Deltona Ln., Marlton. https://EnlightenedElephantLoft.com

11/11 Portal & Past Life Regression Sound Bath — 7pm. Cost: $30. The Venus Moon Crystal Warehouse, 226 Chestnut Street, Glendora. www.TheVenusMoon.com

Wednesday, November 12

Rewrite Your Story: Journaling with Intuition With Cory Tapper — 6:30-8pm. This transformative class journey is designed to help participants explore and reimagine their personal narratives and empowers individuals to gain new insights, release limiting beliefs, and cultivate a deeper sense of self-awareness. Cost: $35. The Center for Living, 45 S. Main St., Medford. 609-975-8379 or Info@TheCenterForLiving.net

Sun + Moon at BPY — 8pm. This studio favorite is a 45-minute class blending 15 minutes of Sun Salutations under the InfraRED light with a deeply healing and cooling 30-minute Yoga Nidra practice. Investment: $18 drop in or use your BPY class card or membership. Balanced Planet Yoga, 795 E. Route 70, Marlton. www.BalancedPlanetYoga.com

Thursday, November 13

Mandala Rock Painting with Holiday Vibes With Kristy McAdams — 10:30 am-12pm. Mandalas are a form of active meditation, and preparing for the holidays with mindfulness is a good way to kick off the holiday season. Join us in mindful painting with your choice of holiday colors to create your own mandala rock. Cost: $35. The Center for Living, 45 S. Main St., Medford. 609-975-8379 or Info@TheCenterForLiving.net

1:1 Free Session Intuition and Manifest with the 5MQ Intelligence™️ System — 11am-2pm. Spiritual Mentor and Intuitive Dawn Ricci explains how investigative skills unlock manifestation in this free online session. Register now: https://DawnRicci.com/ ManifestYourLife

Saturday, November 15 & Sunday, November 16

Palm Reading Class with Karen Schlachter — The Venus Moon Vortex Room, The Venus Moon Crystal Warehouse, 226 Chestnut Street, Glendora. www.TheVenusMoon.com

Sunday, November 16

Mind-Body Reset: Reclaim Your Calm & Balance with Nicole Bonsteel — 1-3pm. Join Certified Meditation and Mindfulness Teacher Nicole Bonsteel of Stepping Stones Meditation & Healing for a restorative workshop designed to help you release stress, calm your mind, and reconnect with yourself through mindful reflection, guided exercises and healing breathwork. Live in Joy Yoga, 118 W. Merchant St., Audubon. www.LiveInJoyYoga.com

Monday, November 17

Palm Reading Class with Karen Schlachter — The Venus Moon Vortex Room, The Venus Moon Crystal Warehouse, 226 Chestnut Street, Glendora. www.TheVenusMoon.com.

Tuesday, November 18

Sounds in the Leaves Chrystal Bowl Sound Bath – A Multi-sensory Immersion — 7pm. Join us for an immersive sound bath meditation in an hour of harmonic crystal bowl sound frequencies for mind, body, and soul healing as we blend in nature’s soothing sounds with the singing crystal bowls. Cost: free. Mount Laurel Library, 100 Walt Whitman Ave., Mt. Laurel. www.MountLaurelLibrary.org

Saturday, November 22

Take Control of Your Knee Health: The Key to Reducing Knee Discomfort and Staying Active Without Setbacks — 10am. A free educational session created to help you better understand and manage common mobility limitations that impact everyday life. South Jersey Physical Therapy, 1299 Route 38, Suite 9, Hainesport. To register: call: 609-845-3585 or email Info@SouthJerseyPT.com

Wednesday, November 26

An Evening of Movement & Sound — 5:30pm. This 45 minutes of yoga—synchronizing mind, body and breath—is perfect for healing vibrations of the gong to take hold just in time for Thanksgiving! Balanced Planet Yoga, 795 E. Route 70, Marlton. www.BalancedPlanetYoga.com

Love is the capacity to take care, to protect, to nourish.

—Thich Nhat Hanh

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Thursday, November 27 –

Sunday, November 30

Black Friday Weekend Blowout — 20% Off, Plus Fun Vendors, Gifts & More. The Venus Moon Crystal Warehouse, 226 Chestnut Street, Glendora. www.TheVenusMoon.com

Friday, November 28

Trauma-Informed Yoga — This yoga practice unfolds as you are guided to notice your body’s cues, prompting opportunities to make choices. There are no physical assists in this class, fostering a space where there is no “right or wrong” way to move. Perfect for anyone seeking a compassionate, empowering approach to yoga—whether you’re brand new to yoga or a seasoned practitioner. Balanced Planet Yoga, 795 E. Route 70, Marlton. www.BalancedPlanetYoga.com.

Begins December 2025

SAVE-THE-DATE

300-Hour Yoga Teacher Training (Yoga Alliance accredited)

Deepen your personal practice and teaching through our 300-Hour Ayurvedic Yoga Teacher Training, an advanced journey that weaves together the sister sciences of Yoga and Ayurveda. Expand your knowledge, self-awareness, and teaching skills through immersive study in Ayurvedic principles, asana, pranayama, philosophy, meditation, and specialized trainings in Chair, Restorative and Yin-Yoga.

Live in Joy Yoga, 118 W. Merchant St., Audubon www.LiveInJoyYoga.com

Classifieds

For Hire

PART-TIME POSITION - Medford Functional Medicine is looking for a parttime functional medicine nurse practitioner.  609-969-4844.

For Rent

OFFICE SPACE AVAILABLE – Integrative Physician looking to share office space in Voorhees. 856-669-9118.

OFFICE SPACE AVAILABLE – Newly renovated professional office space/ medical/health & wellness office space available in Medford. For more information, call Reneé at 856-906-0644.

Ongoing Events

Sunday

Trauma-Informed Yoga: Returning Home to the Body — 4pm. Discover a gentle practice that honors choice, safety and compassion. Explore how trauma-informed yoga helps release stress carried in breath, posture, and daily patterns. Balanced Planet Yoga, 795 E. Route 70, Marlton. Reconnect, restore balance, and nurture resilience. https://BalancedPlanetYoga.com

Monday

Tai Chi + Young Living Essential Oils (with Janice Skeens) — 9-10am. Flow into balance each Monday morning with tai chi and essential oils. Gentle movements restore energy, reduce stress, and nurture wellness. A grounding start to your week. Cost: $15. www.AYSMattress.com.

Bands, Body & Business Workout (with Ryan Hoff, former Ninja Warrior) — 4-5pm. Train with Ryan Hoff, former Ninja Warrior, in a high-energy resistance band workout. Strengthen body, sharpen focus, and build business mindset in this motivating class. Cost: $15. www.AYSMattress.com.

Monthly Meditation/Mini-Workshop, First Monday — 6:30pm-8pm. An open invitation to those who are interested in exploring meditation, energy education/ topics and reiki. Please be respectful and refrain from alcohol the day of the workshop. Cost: $15. The Center, Life in Balance, 45 S. Main St., Medford, 609-975-8379 or TheCenterLifeInBalance@gmail.com

Tuesday

Thrive Together: Group Coaching for Women in Midlife — 7pm. Ready to move forward with intention and confidence? This 10-session virtual coaching program will help you: Clarify what truly matters to you, Set realistic, empowering goals, create a vision for your next chapter. Remedy Body & Breath, 120 N. Haddon Ave., Haddonfield. www.GrowthAndGritHealth.com/yoga

Yoga on the Blocks with Alyssa — 7:308:30pm. Join Alyssa for an exciting 6-week series playing with blocks and props galore! Explore how blocks and props can deepen your practice! Whether you’re easing into poses or challenging yourself, blocks help you find the perfect balance. Flow through class with support and strength, leaving both relaxed and empowered. Live in Joy Yoga, 118 W. Merchant St., Audubon. www.LiveInJoyYoga.com.

Wednesday

Midday Meditation — 12-12:10pm. On Wednesday, the focus is Love. Each week we raise the Love vibration personally and globally. Treat yourself to a midday refresher. The Center for Living, 45 South Main St. Medford, 609-975-8379. Info@TheCenterForLiving.net.

Bands, Body & Business Workout (with Ryan Hoff, former Ninja Warrior) — 4-5pm. Train with Ryan Hoff, former Ninja Warrior, in a high-energy resistance band workout. Strengthen body, sharpen focus, and build business mindset in this motivating class. Cost: $15. www.AYSMattress.com.

Christopher’s Weekly Tea Talks — 7pm. Join our weekly Zoom call to learn about Kratom, its traditional use, safety tips, industry news, and your rights as a consumer. Sign up here: www.bit.ly/47vJtgC

Thursday

Osteoporosis-Informed Yoga Series — 9:30-11am. Join in this 6-week series for women. Movement and postures taught with bone health and safety in mind. Drawing from current research and specialized training, to support stronger bones, better balance and improved posture, helping you feel confident, supported and safe in your practice. Remedy Body & Breath, 120 N. Haddon Ave., Haddonfield. www.GrowthAndGritHealth.com/yoga

Vibe and Vitality — 6:45-8:15pm. Every 3rd Thursday join in to explore innovative holistic techniques, deepen self-awareness, and gain practical tools from expert hosts to empower your well-being. Cost: $30. Studio 67, 67 N. Main Street, Medford. https://shorturl.at/LKh95

Friday

Midday Meditation — 12-12:10pm. On Friday, the focus is Peace. Each week we raise the Peace vibration personally and globally. Treat yourself to a midday refresher. The Center for Living, 45 South Main St. Medford, 609-975-8379. Info@TheCenterForLiving.net

Saturday

Psychic & Healing Fair, Third Saturday — 10am-2pm. The fair offers holistic and innovative lectures and workshops on healing. Guests are able to sit-in on lectures, have an intuitive psychic reading, a reiki session, energy healing or lie on the BioMat. Cost: $30/20-minute session. Pre-registration and Walk-ins are welcome. The Center for Living, 45 South Main St. Medford, 609-975-8379. Info@TheCenterForLiving.net

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.

Ancestral Energy and Pranic Healing

DANA REYNOLDS-MARNICHE, Ph.D.

Shaman-based Qi Channeler, Clairvoyant and Teacher

Mount Meru Holistic Earth Power Healing 856-993-1786

MtMeruHolistic.com/healing-testimonials

Highly trained with 35 yrs experience in mind-body healing, I utilize Korean Chunsu, a 5,000-yr-old therapeutic practice, involving the channeling of balanced Heaven-Earth cosmic qi energy to release negative ancestral patterns from the body and mind. Rapidly restores well-being, addresses anxiety, depression, treats hormonal, immune system and chakra imbalances, alleviates physical pain, rejuvenates body cells and clears toxins. Over time, a prevalence of harmony in one’s home and work environment and the ability to manifest abundance and protection become our natural state of being.

Astrology and Tarot

NICOLE GOICURIA, M.A.

Therapeutic Astrologer and Tarotist www.theastralbotanica.com

Nicole Goicuria, M.A., is an art psychotherapist that has been practicing since 2007. She is also a professional Astrologer and Tarot reader that provides psychodynamic, intuitive and trauma-informed offerings that can be customized to suit a wide range of mental health and wellness needs. Nicole is available for virtual and in-person appointments.

Awareness Coaching

MARYANN PINO MILLER, M.Ed. Certified Heal Your Life® Teacher Emotion Code Practitione

The Center for Living 45 S Main St, 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 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 to foster it.

Ayurveda Wellness Coaching

SUSAN DESIDERIO, BA, LMT

Ayurvedic Wellness Coach Pitman, NJ

856-535-7478

BlueHavenMassage@gmail.com

BlueHavenMassage.MassageTherapy.com

With over 20+ years’ experience in the Wellness industry, Susan specializes in holistic lifestyle management. She offers Ayurveda coaching, mindful movement classes, massage/reiki sessions.

Chiropractor

HEALTH GOALS CHIROPRACTIC CENTER

Dr. Kathleen Baumgardner

Health Goals Chiropractic

230 N. Maple Ave., Marlton 856-983-5422

www.MountLaurelChiropractors.com

Experience personalized, compassionate chiropractic care at Health Goals Chiropractic Center, where Dr. Kathleen Baumgardner and her team help you achieve pain relief and total-body wellness through a range of services including chiropractic adjustments, acupuncture, massage therapy, and fitness training. Specialties include women’s wellness, pregnancy care and the young athlete.

HARMONIOUS HEALINGS

HOLISTIC HEALTHCARE

30 Jackson Rd, D207 Medford, NJ 08055

856-359-6005

www.DrKevinG.com

Optimize your human potential holistically: functional neurology & kinesiology, stress release & neuro-emotional technique, structure & posture improvement with advanced biostructural correction, biophysics body optimizer.

Coaching

GROWTH & GRIT HEALTH AND WELLNESS COACHING

Anita Romero MSN, APN, RYT-200, NBC-HWC  Board-Certified Health and Wellness Coach 856-281-7285

www.GrowthAndGritHealth.com

Anita@GrowthAndGritHealth.com

As a board-certified health and wellness coach, my mission is to empower women to take charge of their health and wellbeing with clarity, vitality and confidence. Healthy aging starts now and is supported by healthy lifestyle choices. I will be your ally as we create meaningful goals, and a customized action plan aligned with your values and unique needs.

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STEPHANE PONCELET

570-449-2219

calwl2022@gmail.com

www.Create-A-LifeWorthLiving.com/

Clients learn to observe and respond to deep-seated emotions of conflict, emptiness, and loneliness that often arise from family dysfunction. Guided in mourning the unchangeable aspects of their past, helped to own their truths and grieve their losses, clients are encouraged to show themselves the love, patience, and respect they truly deserve. A transformative process which creates a life that is truly worth living.

Complementary/ Functional and Regenerative Medicine

ALLAN MAGAZINER, DO

Magaziner Center for Wellness 1907 Greentree Road Cherry Hill, New Jersey 08003 856-424-8222

magazinercenter@drmagaziner.com www.DrMagaziner.com

With nearly 40 years of excellence in patient care, the Magaziner Center for Wellness is the area’s premier center for integrative and function medicine. We solve complex medical problems naturally.

Energy for Healing

INFINITE POSSIBILITIES CENTER LLC

801 Rte 73, Ste I, Evesham, NJ 08053 856-983-1767

Elsie@LoveInfinitePossibilities.com www.LoveInfinitePossibilities.com

Infinite Possibilities invites you to relax in our zero-gravity chairs and experience the Energy Enhancement System which generates life-enhancing scalar wave energy, light, and color therapy.  Other services include a Full Spectrum Infrared Sauna, LET Lymphatic Drainage, BioWell personal energy field scan, nourishing massage, and restful Reiki sessions. The EES system has been tested, peer-reviewed, and recognized at medical, scientific and professional conferences.

Functional Medicine

CHARLOTTE NUSSBAUM, MD

Medford Functional Medicine

103 Old Marlton Pike, Suite 203 Medford, NJ 08055

609-969-4844

www.MedfordFunctionalMedicine.com

Board-certified pediatrician and internist Charlotte Nussbaum is a founder of Medford Functional Medicine where we partner with people of all ages to reclaim their health.

Functional Nutrition

NICOLE L. KITZITAFF, RDN

TriUnity Nutrition & Wellness

1060 Kings Highway N., Ste. 301 Cherry Hill, NJ 08034

856-667-6805

Info@TriUnityNutrition.com www.TriUnityNutrition.com

TriUnity Nutrition & Wellness, led by Nicole Kizitaff, RDN, uses functional nutrition, muscle testing, and holistic remedies to address root causes and optimize your health.

Holistic Coaching

APRIL WILLARD

The Zen Den on Main 5 South Main Street Medford, NJ 08055

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.

We make a living by what we get, but we make a life by what we give.

—Winston Churchill

Hypnotherapy

DR. JAIME FELDMAN, DCH

Chairman, Medical & Dental Division, International Hypnosis Federation 214 W Main St, Ste L4 Moorestown, NJ 08057

856-231-0432 • DrJaimeF@aol.com www.PartsTherapy.com

Dr. Jaime Feldman, one of the pioneers in an advanced technique called “Advanced Parts Therapy,” has been able to unlock the subconscious and remove unwanted behaviors: stop smoking (guaranteed), weight loss, stress, depression, pain and anger management, and more. Outstanding success in curing phobias and deep-seated trauma, and treating the immune system to put cancer into complete remission.

Integrative Nutrition Health Coach

DESIREE BOHN

Next Level Health and Healing Cherry Hill, NJ 609-541-1087

NextLevelhh@outlook.com

Certified Integrative Nutrition Health Coach specializing in HEALING YOUR BODY with food and vitamins including teaching “food over medicine,” educating on life-changing foods and navigating packaging labels and avoiding harmful ingredients. Heal your skin conditions, fatigue, constipation, ADHD, anxiety, chronic illness and Lyme disease.

Integrative/Holistic Medicine

DR. STEVEN HORVITZ Institute for Medical Wellness 110 Marter Ave, Ste 408, Moorestown, NJ 856-231-0590

www.DrHorvitz.com

Board-Certified Family Medicine blending traditional family care with a holistic focus and preventive, nutritional and integrative approach. We look for causes and triggers for disease before reaching for the prescription pad. Same and next day appointments are available.

Integrative Medicine/ Holistic Pain Management

POLINA KARMAZIN, MD

Board certified in Integrative Medicine & Acupuncture

2301 E Evesham Rd, Bldg 800, Ste 219 Voorhees, NJ 08043

856-528-2258

www.SouthJerseyHolistic.com

Our practice treats each person individually by addressing the root cause of the problem. Dr Karmazin employs holistic therapies, such as acupuncture, biopuncture, homeopathy and nutritional counselling for a variety of ailments. We also specialize in holistic pain management and do not use narcotics, NSAIDs or steroid injections.

Intuitive Healing

SUSAN COSTANTINO DRUMMOND RM

Intuitive Medium

The Center for Living 45 S Main St, Medford 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.

Intuitive Massage

INTUITIVE MEDICAL MASSAGE THERAPY WITH INFRA-RED LIGHT AND PEMF THERAPY

Trusted Healing Hands at The Center Life In Balance

45 S. Main St., Medford 609-752-7675

www.TrustedHealingHands.com

Tiffany is a highly skilled, intuitive massage therapist, energy worker who utilizes heartbased coherence vibrations to reduce pain and stress while harmonizing the body.

IV Therapy

PRIME IV HYDRATION & WELLNESS

900 Rte 73 N, Ste 890, Marlton 856-386-3251

www.PrimeIVHydration.com/locations/ new-jersey/marlton-08053

Prime IV Hydration & Wellness is the nation’s leader in vitamin-infusion therapy. They offer a spa-like environment and utilize only the latest in cutting-edge intravenous (IV) therapies.

Life Coaching

LUCIA CARDONA

Clarity Life Coaching

Facebook: www.facebook.com/profile. php?id=61576590194229

Instagram: @luciacardona612 973-768-1779

ClarityCoachLucia@gmail.com

https://ClarityCoaching.co

As a life coach, I empower clients to clarify their vision, break through obstacles, and take inspired action—creating meaningful, lasting change in every area of life.

THERESA HIGGINS, HC, NS

Certified Health Coach, Nutrition Specialist, and Personal Trainer

101 Route 130 South, Ste. 320 Cinnaminson, NJ 08077

609-558-8614

Theresa@LivingHealthierByDesign.com www.LivingHealthierByDesign.com

Living Healthier By Design empowers individuals to achieve lasting health through personalized nutrition coaching, fitness training, and lifestyle guidance. Combining science-based strategies with supportive accountability, I help clients lose weight, gain strength, and manage chronic conditions for sustainable results. For more information, visit  www.LivingHealthierByDesign.com or stop by at Riverton Health and Fitness Center, 600 Main St., Suite 9, Riverton, NJ 08077. Call or text 609-558-8614.

Medical Skincare and Cosmetics

DR. ANAMARIA NEWPORT, DMS, DMD, MHS, PAC

17 White Horse Pike, Ste 10B Haddon Heights, NJ 08035

856-323-8885

Dr. Newport is a discerning artist, highly experienced master cosmetic injector and renowned dermatology speaker with 10+ years of extensive medical training. Her continuous dedication for skincare, surgery, dentistry, and cosmetic procedures are enhanced by combining the use of the latest technology and her unique homeopathic style. As an artist, she is genuinely passionate about bringing out the unique beauty in each one of her patients. Look no further for your organic skincare specialist, offering the purest treatments achievable with our personalized natural products.

Natural Mattress

KELLY WERNERSBACH

Adjust Your Sleep Mattress Boutique LLC 888 NJ-73, Marlton, NJ

Kelly@aysmattress.com

Offering a personalized, educational approach to mattress selection, we focus on your comfort and health needs to ensure a perfect sleep system—because quality rest is essential for overall well-being and daily vitality.

Numerologist

TRACI ROSENBERG, MA

Numerologist & Empowerment Coach 609-417-4526  TraciRosenberg@gmail.com www.SoulTalkWithTraci.com

Join the region’s leading numerologist as you discover your life’s purpose. Encoded in your name and birth date are your lessons, talents and desires. Traci will help you realize your full potential.

Outdoor Recreation & Pinelands Preservation

PINELANDS ADVENTURES

1005 Atsion Rd, Shamong, NJ 08088 609-268-0189

www.PinelandsAdventures.org

A nonprofit initiative of Pinelands Preservation Alliance. Recreational activities include guided/unguided river paddling, camping, hiking and small group history and ecology forest tours.

Reiki

DR. JOCELYN FLAY, DAC

Nutritional Wellness Center

1 Cinnaminson Ave, Ste 206 Palmyra, NJ 08065

856-499-2160

www.NutritionalWellnessNJ.com

Open to the flow of reiki that is before you and experience the divine life force energy that is innate to all of us. You can heal, grow, process trauma, change your beliefs, create new experiences, and shift into a life that you love, and reiki can guide you. Individual reiki sessions and reiki courses are provided at the Nutritional Wellness Center.

THERAPY EDGE CONSULTING

Dr. Katie O'Shea

1200 South Church St., Ste. 9, Mount Laurel 856-452-1532

DrKatieOShea@gmail.com www.DrKatieOShea.com

Offering transformative reiki sessions to restore balance, reduce stress, relieve pain, boost vitality, improve sleep, and guide you toward lasting wellness and inner peace.

Spiritual Wellness

BETH O’BRIEN

Spiritual Healing Through Guidance

The Center Life in Balance, 45 N Main St, Medford On Angels Wings, 110 Creek Rd, Mt Laurel BethOB67@yahoo.com

Beth, a psychic/medium, can give you spiritual and intuitive guidance from your loved ones. Beth is also a Reiki Master and an ordained minister to officiate your wedding. She also is a paranormal investigator and does private and public homes. She also does house blessings and cleansing.

Wellness Centers

RESTORATIVE WELLNESS

103 Old Marlton Pike, suite 203 Medford, NJ 08055

201-400-7292

www.RestorativeWellness.net

Yoga

A safe space is provided for exploration and development of creative strategies for healing. Clinical expertise meets holistic healing, to establish new coping and creative self-care methods.

RISE AND THRIVE WELLNESS

YOGA Terry Veit-Harmening

714 E Main St, Moorestown 609-923-5782

www.RiseAndThriveWellnessYoga.com

Terry Veit-Harmening is a certified Yoga Therapist, a certified Ayurvedic Lifestyle Educator and a brain longevity specialist with the Alzheimer’s Research Association. Yoga Therapy is a holistic approach to health care using postures, movement, stretches, lifestyle choices, relaxation and breathing practices to address your specific issues.

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