Building Lifelong Health From the Start
Indoor Climbing as a Complete Workout
Small Servings for Easy, Healthier Eating
Proactive Wellness
Techniques for Puppies and Kittens
How Better Rest Can Transform Your Health
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As summer begins to wind down and we start thinking about the transition into fall, August offers us a valuable opportunity to pause, reflect and consider the foundations that support our overall well-being. The pace of life will soon begin to accelerate with busy schedules, new routines and the many responsibilities that come with the season ahead. Before that happens, this month’s issue of Natural Awakenings invites us to focus on the simple, essential practices that help us feel balanced, healthy and grounded.
One of the foundations I continue to work on in my own life is sleep. I have always struggled with maintaining a consistent sleep schedule, and I know firsthand how much it can affect energy, focus, mood and overall wellness. Sleep is often something we sacrifice when life gets busy, yet it is one of the most important tools we have for restoring our minds and bodies. In this issue, we explore why sleep is the cornerstone of wellness, along with practical ways to better understand and improve our rest. Tracking your sleep patterns can be an eye-opening first step toward creating healthier habits and recognizing what your body truly needs.
Of course, wellness does not always require a complicated solution. Sometimes, a quiet nap outdoors in the fresh air, with the right sun protection, is exactly what we need to recharge. August reminds us to embrace these moments of rest and renewal while creating routines that support us long after summer ends.
"The August Reset" article offers another opportunity to reflect on how we can restore ourselves before the demands of fall return. Whether it is creating space for mindfulness, adjusting daily habits or simply slowing down, small intentional changes can create a strong foundation for lasting health.
This issue continues that theme throughout its pages, from exploring what our stress is telling us and raising healthy humans to supporting foundational health for our pets. We also celebrate 15 years of the Health Wellness & Lifestyle Expo, an event that represents the meaningful connections and shared commitment to wellness that make our region so special.
We are honored to bring Natural Awakenings to you each month. This magazine is more than a publication—it is a resource, a connection point and a reflection of the incredible wellness community we are fortunate to be part of. We love hearing how the articles, practitioners and resources we share with you have inspired your own wellness journey.
We would love to hear from you. What services have you tried? What have you learned from reading Natural Awakenings? Share your story with us at Erica@WakeUpNaturally.com.
Wishing you a healthy, restful and restorative August.
Natural Awakenings is printed on partially recycled and fully recyclable newsprint with black soy ink.
The Hudson Highlands Nature Center will host a guided Full Moon Hike from 7 to 8:30 p.m. August 28 at its Outdoor Discovery Campus, in Cornwall. Recommended for adults and families with children ages 5 and older, the evening program invites participants to explore nature under the light of the Sturgeon Moon.
Guides will lead a moonlit walk through fields and forest while sharing the history and folklore behind August’s full moon. Participants will enjoy the trails before sunset and watch the moonrise while discovering the sights and sounds of the local ecosystem after dark. Attendees should bring a flashlight, dress for the weather and preregister, as space is limited.
Founded in 1959, the Hudson Highlands Nature Center is a nonprofit organization dedicated to connecting children and families with nature through hands-on education, outdoor recreation and environmental stewardship. Its programs serve more than 30,000 people annually throughout the Hudson Valley.
Cost: Members, $14 adults, $12 children ages 3 to 12; nonmembers, $16 adults, $14 children ages up to 12. Location: 120 Muser Dr., Cornwall. For more information or to preregister (required), call 845-534-5506 or visit HHNatureCenter.org.
Luna Power Yoga, in Brewster, will present The Language of Touch: An Introduction to Hands-On Assisting from 11:30 a.m. to 2:30 p.m. on August 23. Led by Jessica Rockwell, E-RYT 500, the workshop is designed for yoga teachers of all experience levels to explore the principles of safe, effective and intentional hands-on assisting while earning three Yoga Alliance continuing education hours.
Participants will explore the philosophy of touch, consent and safety practices, body reading, appropriate timing for assists and functional techniques for common yoga postures. Through partner practice and real-time feedback, attendees will develop practical skills and greater confidence to incorporate hands-on assists into their classes.
The workshop is appropriate for new teachers building confidence as well as experienced instructors looking to refine their assisting techniques and create more meaningful connections with students through intentional, respectful touch.
Cost: $125. Location: 175 E. Main St., Brewster. For more information or to register, call 845276-4619, email Info@LunaPowerYoga.com or visit LunaPowerYoga.com.
Shaman Janet StraightArrow is offering Soul Shamanism—A Journey With Your Soul, a Zoom-based experience that introduces participants to Siberian shamanic practices intended to support spiritual growth, healing and self-discovery.
Designed to help individuals connect with their souls and access the love, wisdom and truth within themselves, the offering provides guided instruction in practices that encourage personal healing, spiritual understanding and authentic self-expression.
“Soul Shamanism offers immediate healing, wisdom and connection,” says StraightArrow. “You learn a centered spiritual growth practice that informs each step of your journey to know and live your authentic self.”
Held over a number of weeks to encourage deep connection and an established practice, the program explores spiritual connections, tools and energy that can be integrated into daily life. “Learn how to heal deeply and walk your journey with understanding and powerful spiritual connections,” StraightArrow adds.
For more information including on upcoming program dates or to reserve a place, call 973-647-2500 or visit BeTheMedicine.com.
Westchester Community Health Center (WCHC) will celebrate National Health Center Week with three, free, community health fairs—August 4, 5 and 7—offering families the opportunity to connect with local health resources, enjoy fun activities and explore healthy living ideas.
The WCHC Yonkers Community Health Fair will take place from 10 a.m. to 3 p.m. August 4 at St. John’s Episcopal Church, 1 Hudson Street, in Yonkers. The WCHC Mount Vernon Community Health Fair will be held from 10 a.m. to 3 p.m. August 5 at 107 West 4th Street, in Mount Vernon. The WCHC Greenburgh Community Health Fair will take place from 10 a.m. to 3 p.m. August 7 at 295 Knollwood Road, in White Plains.
These fairs are sponsored by Healthfirst, Rotary Club of Elmsford, United Healthcare, VNS Health, MVP Health Care, Emblem Health, Anthem, Fidelis Care, Affinity, Burger King, Westchester Hispano, Always Compassionate Health, Blood Cancer United and News12. WCHC aims to encourage community wellness, provide health education and strengthen connections between residents and local health services.
Visit WestchesterCommunityHealthCenter.org for more information.
Natural Awakenings Westchester, Putnam, Dutchess is inviting local yoga studios, teachers and wellness practitioners to participate in its annual September Yoga Month edition, which celebrates the region’s thriving yoga community through editorial features and special advertising opportunities.
The September issue will highlight local yoga offerings with studio spotlights, practitioner profiles, yoga news briefs and the annual Yoga, Fitness & Pilates Network Guide. Participating businesses may also promote retreats, teacher trainings, workshops, special events and ongoing classes, helping readers discover opportunities to deepen their practice throughout the year.
“The Hudson Valley has one of the most vibrant yoga communities anywhere,” says Publisher Erica Mills. “Each September, in honor of National Yoga Month, we enjoy showcasing the talented teachers and welcoming studios in our community that help people of all ages and abilities improve their health, reduce stress and build meaningful connections through yoga.”
To request advertising information or learn about the issue’s special options, call Dana Walters at 914-760-5645 or email Dana-na@ WakeUpNaturally.com. See examples from previous years and complete an advertising inquiry form at WakeUpNaturally.com.
Universal Healing Arts, in Cortlandt Manor, will host an educational lecture exploring the wisdom, symbolism and healing presence of Archangel Raphael from 2 to 3:30 p.m. on August 23 led by Jacqueline Gutleber. The presentation highlights Raphael’s history, spiritual significance and role as an archangel traditionally associated with healing, compassion and divine guidance. Participants will explore his presence across spiritual traditions while learning practices that may help deepen personal reflection and strengthen their connection to healing.
Designed for those new to the study of archangels as well as individuals seeking to expand their understanding of spiritual symbolism and healing, this event offers an opportunity for education, contemplation and community in a welcoming setting.
Cost: $20. Location: 4 Crestview Ave., Cortlandt Manor. For more information, call 914-737-4325. To register, visit UniversalHealingArts.com.
Tula Yoga for Wellness will offer Yoga in the Garden from 6 to 7 p.m. August 25 at the Hammond Museum and Japanese Stroll Garden, in North Salem. This all-levels outdoor class invites participants to enjoy movement, fresh air and relaxation while being surrounded by the museum’s tranquil gardens.
“There’s something truly magical about practicing yoga outdoors; listening to the birds, feeling the breeze and allowing nature to remind us to slow down and simply be,” says Tula owner Kathy Daigneault. “Whether you’re brand new to yoga or have been practicing for years, this is the perfect way to spend a summer evening.”
Cost: $20. Location:28 Deveau Rd., North Salem. For more information or to register, call 914-806-3286, email Kathy@TulaYogaForWellness.com or visit TulaYogaForWellness.com.
The 15th annual Health Wellness & Lifestyle Expo will return to Harbor Point Boardwalk, in Stamford, Connecticut from 10 a.m. to 5 p.m. on September 12, bringing together healthcare providers, wellness professionals, local businesses and community organizations for a day of education, inspiration and connection.
Over the past decade and one-half, the expo has grown from a local health fair into one of Connecticut’s premier health and wellness events, welcoming thousands of attendees each year to discover resources that support healthier living. Also, the expo fosters partnerships that continue to strengthen its mission.
Stamford Health has served as the event’s Exclusive Healthcare Partner since its inception, helping connect attendees with valuable health services and educational resources. ShopRite/Cingari Family Markets has also supported the event throughout its history, promoting nutrition, healthy eating
and preventive care. KeyBank contributes a financial wellness component, recognizing the important role financial health plays in overall well-being. Natural Awakenings Westchester, Putnam and Dutchess magazine has remained a longtime media partner, helping connect readers with healthfocused resources and community events.
Rather than simply showcasing exhibitors, the expo is designed to create opportunities for meaningful engagement. Attendees can speak directly with healthcare professionals, participate in fitness demonstrations, discover healthy food options, explore financial wellness resources, learn practical wellness strategies and connect with organizations that may become valuable partners in their health journey.
Organizers say the event reflects the same principles that support long-term well-being: trusted relationships, access to reliable information and consistent, intentional choices. By bringing a wide range of health and wellness resources together under one roof, the expo encourages visitors to build connections that can continue long after the event concludes.
As the Health Wellness & Lifestyle Expo celebrates its milestone anniversary, it also celebrates the partnerships, community support and shared commitment that have helped strengthen healthier lives throughout Connecticut for the past 15 years.
Location: 1 Harbor Point Rd., Stamford, CT. Visit hwl-expos.com for more information. See ad, back cover.
A study published in the journal Science found that a child’s socioeconomic environment exerts the strongest influence on brain development, surpassing factors like IQ, parenting style or health history. The researchers analyzed brain scans from nearly 12,000 9to 10-year-olds, mapping 649 variables across 12 categories. When compared, socioeconomic factors, including family income, home ownership, local poverty rates and access to transportation, accounted for approximately 16 percent of the variability in children’s brain function. Of the top 40 variables linked to brain function, 37 were socioeconomic in nature.
The brain regions most affected by socioeconomic disadvantage were the same areas most susceptible to sleep deprivation and stress, indicating that the brains of children from lower-income households do not reflect diminished cognitive capacity, but rather the consequences of chronic stress and inadequate sleep.
The study also challenges longstanding assumptions regarding IQ and brain structure. When researchers adjusted for socioeconomic status, approximately 70 percent of previously identified brain-IQ associations lost statistical significance, suggesting that earlier studies may have been measuring the impact of circumstance rather than innate intelligence.
The human brain undergoes its most rapid cognitive development before kindergarten, forming connections between nerve cells and a layer of insulation around them so signals travel more efficiently. This development relies on certain nutrients from food sources, including iron, iodine, vitamin D, choline, healthy fats and whole grains. Adolescence presents a second period of accelerated brain change, prompting some scientists to speculate whether improved teenage diets could enhance cognitive abilities. However, studies on this topic have yielded mixed results, possibly caused by poorly designed studies.
A systemic review published by Advances in Nutrition suggests that the dietary habits of children during their earliest years may shape their intelligence well into adolescence. The researchers analyzed 48 controlled trials and 25 long-term studies that tracked the diet and educational performance of individuals over many years, starting
According to the American Cancer Society, colon cancer emerged as the leading cause of cancer-related fatalities among adults under the age of 50 in 2026. Recent findings presented at the 2026 American Society of Clinical Oncology conference suggest that youngonset colorectal cancer may be a biologically unique disease, influenced by modern dietary and environmental factors.
Research conducted by Dr. Ning Jin at The Ohio State University identified 11 cancer-driving gene mutations that are more prevalent in early-onset cancer patients under 50. Her work indicates that ultra-processed diets rich in omega-6 pro-inflammatory fats fuel these genetic changes, making certain cancers much more aggressive. By contrast, omega-3 fatty acids, found in fatty fish, nuts and seeds, are believed to possess protective properties.
A second emerging factor is the diversity of the gut microbiome. Cancer geneticist Dr. Rachel Purcell, from the University of Otago, in New Zealand, identified a toxic strain of Escherichia coli (E. coli) that appears more frequently in young colon cancer tumors. She posits that declining microbial diversity, partially attributed to cleaner modern living and antibiotic overuse, may be weakening the immune system’s ability to combat cancer cells.
with infancy. The analysis revealed that children with poor diets in their first three years of life had lower scores on intelligence tests as teenagers, even after accounting for family income, parental education and other background factors. No single nutrient emerged as a significant influence on cognitive development because the brain’s use of nutrients varies across different developmental stages.
by Natural Awakenings staff
Fresh fruits and vegetables are essential for healthy living, but they are among the most wasted foods. By adopting a few simple strategies, it is possible to extend the freshness of produce, maintaining its flavor and nutritional value, while cutting down on waste and saving money. Here are eco-friendly, practical ways to clean and store fruits and veggies using reusable materials and thoughtful methods.
Certain fruits and vegetables release ethylene, a natural gas that speeds up ripening. High ethylene producers like apples, avocados, bananas, kiwi, peppers and tomatoes should be kept away from ethylene-sensitive produce such as leafy greens, asparagus, herbs, cabbage, mushrooms, broccoli and cucumbers. To find a comprehensive list, visit fns.usda.gov/fs/produce-safety/storage
Produce not refrigerated at the grocery store can be stored on the kitchen counter or in
the pantry. Keep apples, bananas, citrus, avocado, kiwi, tomatoes, sweet potatoes, potatoes and dry onions at room temperature. Refrigerate berries, grapes, cauliflower, leafy vegetables, sprouts, green onions, mushrooms and peas.
Some fruits and vegetables are climacteric, meaning they continue to ripen after being removed from the plant. Examples include peaches, plums, cantaloupe, bananas, pears and tomatoes. Store these at room temperature until they reach optimal ripeness, then move them to the refrigerator. Non-climacteric fruits like cherries, grapes, oranges and raspberries are best eaten at peak flavor when ripened on the plant.
Moisture and poor airflow are the main culprits for produce spoilage. Many sustainable storage solutions manage condensation and air circulation, preventing fruits and vegetables from becoming limp or moldy. Generally, avoid washing produce until it is ready to be consumed.
To reduce environmental impact, eliminate plastic entirely. In the refrigerator, replace plastic wrap with reusable beeswax wraps or silicone produce covers to retain moisture for halved avocados, melons or cut lemons. Keep asparagus stems in a little water in a glass jar. Rinse and cut carrots and celery for easy snacking, keeping them submerged in fresh water in a glass jar. To prolong the life of fresh herbs, place them in a glass jar with a bit of water, like a bouquet of flowers. Wrap leafy greens like lettuce, kale and chard in a towel or cloth to manage moisture.
Mesh produce bags that allow airflow prevent moisture buildup. They are ideal for shopping and storing produce in the refrigerator or pantry. Their stretchable fabric makes it easy to see the contents and provides excellent air circulation. They can be washed by hand or machine in cold water, then flat- or line-dried. Hang onions, potatoes and garlic in a mesh bag in the pantry for full ventilation, but keep different items in separate bags to prevent accelerated rotting.
Muslin bags are breathable, allowing ethylene gas to escape. They are recommended for delicate greens like lettuce, spinach, chard, kale, basil or parsley. Use glass containers to store cut fruits and vegetables, keeping them fresh longer and making contents visible, thus reducing forgotten food.
by Marlaina Donato
A2025 comprehensive analysis of U.S. pediatric data published in JAMA reveals that the health of U.S. children worsened over a 17-year period. From 2011 to 2023, the prevalence of chronic health conditions among U.S. children aged 3 to 17 rose from nearly 40 percent to almost 46 percent. Rates of obesity, sleeping difficulties, limitations in activity, physical complaints, depressive symptoms and loneliness all increased during this study period.
The rise of holistic pediatric health care reflects a shift from solely treating symptoms to a more comprehensive approach that focuses on treating the “whole child” and building foundational wellness with evidence-based lifestyle choices. Approximately 122.3 million adults and 17.7
percent of children use some form of alternative medicine, including whole-foods nutritional counseling, mindfulness practices, therapeutic bodywork, chiropractic, yoga, acupuncture, homeopathy, supplements and energy modalities. Apps such as Holistic Parenting Hub and Healthy Kids Happy Kids offer clickable resources and community support, enabling parents and caregivers to actively participate in their children’s health journey.
Madiha Saeed, a board-certified integrative family physician in Naperville, Illinois, understands that a child’s potential starts with what is on the plate. “Diet is always first and foremost. In our house, real food
is fun food. You name it—everything from chips, cookies, ice cream, donuts, pizza or cereal—we have a healthier option for it,” says Saeed, the author of several books, including The Holistic Rx for Kids: Parenting Healthy Children to Save Our Future.
To prevent health issues like stunted growth, delayed puberty and menstrual irregularities, which can also impact mood, energy and performance, she stresses the importance of calories from nutrient-dense foods, plus extra fortification with supplements. Offering an attractive “rainbow platter” of fresh vegetables and fruits for kids to snack on after school is a great start. These fiber-rich treats promote healthy gut flora, optimizing childhood biological functions.
Saeed considers fiber one of the most important dietary allies for digestive balance, recommending 25 to 30 grams per day for teen girls and 30 to 38 grams for teen boys. She also champions prebiotic fiber powders for smoothies, lentil pasta, creamy chia pudding with berries, fresh guacamole, nuts and seeds.
Evgeniy Kalinovskiy/AdobeStock
Saeed explains that bone broth—ideally one cup daily—provides bioavailable minerals and amino acids like L-glutamine, which supports the gut’s mucosal lining, a key factor in reducing systemic inflammation. Healthy fats such as avocados; lean proteins like lean beef, poultry, eggs, sardines in olive oil and canned tuna in water; and nuts like cashews and almonds are essential for growth. Like adults, children’s cellular health requires adequate hydration. Everything in the body—from blood to bones to the brain—is partially made from water, and Saeed notes that adequate hydration can reduce a child's risk of becoming overweight.
As a busy physician managing work and family, she finds balance by prepping for the week ahead. “On the weekend, plan your meals for the upcoming week so that you can go shopping and have everything you need,” she explains. “I spend one day a
week cooking all my veggies, proteins and healthy carbohydrates.”
Teaching young children about good oral hygiene at an early age is essential, but for Claire Stagg, a holistic dentist in Indian Harbour Beach, Florida, understanding the whole picture can affect a child’s foundational well-being. “A holistic pediatric dental physician can contribute a wider lens,” says the author of Smile, It’s All Connected! “We still care deeply about clean teeth, healthy gums, cavities, infections, trauma and all the basics, but the holistic approach asks more questions.”
Stagg believes in the value of early assessment to identify airway patterns that may cause future issues. She states, “Structurally, the mouth can give us important clues. A narrow jaw, crowded teeth, chronic mouth breathing, snoring, restless sleep, dark circles under the eyes, teeth grinding, bedwetting, poor focus or constant fatigue are not little, isolated
quirks. They are signs that the child’s body may be working too hard to do something that should be beautifully automatic: breathe.”
She asserts that some seemingly hyperactive children may actually be exhausted due to structural issues, leading to behaviors like fidgeting, meltdowns, loss of focus or being “difficult”. Collaborative care from pediatricians; bodyworkers; ear, nose and throat specialists; and other professionals can sometimes address all factors.
Stagg stresses the importance of real food, hydration and being cautious about “healthy-looking” snacks that may be sticky, acidic or high in sugar. Ultimately, health transcends appearances. “Straight teeth are lovely, but the bigger question is whether the bite, jaws, airway, tongue position, joints, muscles and posture are working together,” she notes.
Approximately 35 million Americans use
chiropractic care each year, but the field has evolved to encompass much more than typical adjustments for pain management. “Modern chiropractic care isn’t really about the spine in the way most people picture it. It’s about the nervous system,” states pediatric chiropractor Tony Ebel, in Crystal Lake, Illinois.
The lead writer and educational guide for PX Docs, Ebel specializes in pediatric care aimed at correcting imbalances in the autonomic nervous system, which affects sleep, digestion, immune response, mood, focus and the ability to calm down. He emphasizes, “In childhood, this matters enormously because these are the years when the nervous system is developing fastest. What matters most in a growing child isn’t whether their spine looks perfectly straight on an X-ray, but how well their spine and nervous system are communicating.”
Ebel notes that pediatricians, therapists and specialists are vital, and chiropractors do not
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replace them, but instead assist in identifying patterns early and gently guiding the nervous system back to calm, balance and healthy development without drugs. He explains that chiropractic’s traditional concept of subluxation, now understood as neurospinal dysfunction, involves “a pattern of tension, restriction and altered neurosensory input into the brainstem, often concentrated in the upper neck and transitional support regions that keeps the body locked in that stressed state.” The goal at every stage is a nervous system that can adapt, regulate and grow, providing the child with the healthiest foundation for life’s demands.
Ebel assures that pediatric adjustments are gentle, specific and light. “With infants, we’re often using no more pressure than you’d use to test the ripeness of an avocado— a soft, sustained touch. There’s no twisting, no popping, no force. Babies frequently relax, settle or even fall asleep on the table. Toddlers come running in for their turn. Older kids look forward to it.”
With 2.4 million American youth diagnosed with depression and 11 to 16 percent struggling with anxiety disorders, young people need reliable tools to thrive. Mindfulness, breathwork, yoga, expressive art therapies and other holistic tools offer valuable self-care strategies for kids to self-regulate emotions when they are feeling overwhelmed.
“Adverse childhood experiences and significant life stressors have many long-term effects on the body, especially for children, but creative expression and meaningful connection can have a lasting impact on a child’s developing nervous system,” says Claire Little, a master-level art therapist and licensed associate professional counselor at Northern Light Counseling, in Honesdale, Pennsylvania.
Simple mindfulness practices can be introduced at different ages and incorporated into daily routines. Grounding activities like the
“5, 4, 3, 2, 1 technique—naming five things you see, four things you feel, three things you hear, two things you smell and one thing you taste—can be great and practiced almost anywhere,” says Little. Families can also model mindfulness at the dinner table by encouraging kids to think about what their food tastes, smells or feels like, with everyone taking turns sharing their thoughts.
Engaging in creative activities and play helps to unlock the unconscious, and Little attests to the power of art to help kids process life and manage stress. Creating a mindfulness box is a fun way to engage a child’s senses and regulate neural pathways. “Have your child decorate a box large enough to fit several small items—interesting things found around the house or the yard such as flowers, leaves and rocks,” she counsels. “Encourage them to identify what their objects feel like such as weight and texture.”
It is vital to provide children with structure and boundaries without added pressure. “Meet them where they’re at,” Little says, “If a child is expressing an emotion, hear them out. Validate their feelings by listening and demonstrating how you cope with a similar struggle or feeling.”
Marlaina Donato is the author of several books, as well as a painter and composer. Connect at WildflowersAndWoodSmoke.com.
Natural Awakenings is expanding its commitment to natural wellness with the launch of a new Homeopathy department—a dedicated editorial section designed to educate readers about one of the world’s most established approaches to health and healing.
The new department will feature practical, evidence-informed articles explaining homeopathy, how it works, when it may be appropriate and the role it can play alongside a healthy lifestyle. Readers can expect insights from experienced practitioners and trusted resources to help them make informed decisions.
This new addition to the magazine’s editorial lineup is underwritten by Grato Health, an employee-owned company that has been manufacturing and advancing homeopathic and natural wellness products for nearly four decades.
“Homeopathy has helped millions of people around the world, yet many still don’t fully understand what it is or how it is used,” says Mike Evans, CEO of Grato Health. “We saw an opportunity to help change that by supporting education that is balanced, accessible and rooted in experience.”
According to Evans, the company’s efforts extend well beyond their own family of brands. “For years, we have believed that strengthening the homeopathic community benefits everyone,” he explains. “We have invested in education, practitioner resources, manufacturing excellence, advocacy and organizations that help preserve and advance
homeopathy. Our goal has never been simply to grow our brands. It has been to help grow confidence in homeopathy itself. Partnering with Natural Awakenings and its parent company, KnoWEwell, was a natural fit because both organizations share a commitment to empowering people with credible wellness information.”
Kimberly B. Whittle, CEO of KnoWEwell, P.B.C. and Natural Awakenings Publishing Corporation, states, “We are deeply grateful to the entire Grato Health team for their longstanding commitment to the advancement of homeopathy and for recognizing the vital role of trusted health journalism in educating and empowering individuals.”
In celebrating Grato Health’s commitment to KnoWEwell, Whittle notes, “We are honored that this industry leader has chosen to become a KnoWEwell Lifetime Founding Patron Partner and will be launching and cultivating their own communities in our Regenerative Whole Health Hub (the Hub), reflecting a shared commitment to advancing homeopathy and the collaborative movement for WELLthier Living. I am certain that our partnership with Grato Health will demonstrate what is possible when mission-driven organizations collaborate to strengthen an entire field.”
Be sure to visit the new Homeopathy department in this month’s Natural Awakenings on page . To learn more, scan the QR Code for an online introduction to homeopathy. Readers are invited to join the Hub for free, save articles for future reference, engage in communities and make meaningful connections with members of like interest and vetted practitioners, organizations and brands.
We extend our thanks to Grato Health and their family of products:
by Zak Logan
As more people look for engaging, sustainable ways to stay active, indoor climbing is emerging as a powerful tool for building whole-body fitness. Unlike traditional workouts that isolate muscle groups, climbing walls offer a dynamic, functional experience that engages all muscle groups and develops grip strength, balance, coordination and full-range joint mobility.
Each climb becomes a full-body workout that adapts to the individual, making it accessible for beginners, while still challenging experienced participants. Climbing also benefits cardiovascular health. A 2021 study in Applied Physiology, Nutrition, and Metabolism shows it improves stamina and oxygen utilization.
Beyond the physical benefits, climbing also strengthens mental and emotional resilience. Climbers are constantly solving problems, navigating routes and learning to move through uncertainty in a safe, supportive environment. This combination of movement and mindset helps build confidence, focus and persistence—qualities that extend well beyond the wall.
Indoor climbing involves artificial, manmade walls equipped with textured grips and modular holds. Padded mats, harnesses and ropes provide a secure environment. Initially developed for mountaineer training, indoor climbing has become a passionate activity for many, leading to about 800
climbing gyms and 10 million enthusiasts in the United States alone.
Climbing gyms are popular fitness hubs for Gen Z, but people of all ages, including those well into their 70s, enjoy the mental health benefits and camaraderie. Many gyms offer social nights, youth programs and coaching opportunities.
Jared Vagy, a doctor of physical therapy, climbing-injury specialist and associate
professor at the University of Southern California, says, “One of the biggest misconceptions is that climbing is only for extreme athletes hanging off cliffs without ropes. Commercial gyms have padded flooring, standardized safety systems, staff training and beginner instruction courses.”
The author of Climb Injury-Free, Vagy notes that most traditional workouts can feel repetitive and predictable, but climbing “changes every move, every angle and every challenge. Your brain is engaged just
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Because many stabilizing and helper muscles are used during climbing, Reeder notes that even avid gym goers may feel a workout burn. “Strength in climbing is important, but learning proper climbing techniques over time can make climbing much easier,” she says.
Climbing may seem focused on upper body strength, but as Vagy explains, “Technique matters far more than people realize. A new climber should focus less on muscling through routes and more on movement efficiency, foot placement, pacing and learning how to position their body.” He emphasizes that the safest way to progress is by gradually increasing frequency, intensity and complexity over time.
as much as your muscles. Climbing is essentially problem solving with your body.”
He explains that beginners only need climbing shoes, a harness for rope climbing and a chalk bag to help with grip. “Most climbing gyms rent equipment, so people can try the sport without making a major investment,” he points out.
Marcie Reeder, owner of North Summit Climbing Gym, in Wind Gap, Pennsylvania, says, “Each climb not only is designed to challenge the climber’s strength and techniques, but also provides a puzzle of differently shaped and textured climbing holds that moves from one to the other to get to the top.”
Reeder believes that climbing is popular across generations because it is a fun way to burn calories and build muscle. “In my experience, it doesn’t even feel like working out,” she says. “Many kids tend to love climbing, and I would recommend it to any family seeking ways to get some energy out and spend positive time as a family. We even offer classes for kids starting at age 6.”
Good technique reduces unnecessary strain on the fingers, elbows and shoulders. “The biggest mistake I see is people progressing faster than their tissues can adapt,” he explains. “Muscles improve relatively quickly, but tendons and connective tissue adapt much more slowly.”
Reeder asserts that practice is the best way to improve, adding that push-ups and pull-ups at the gym can promote muscle coordination. While climbing promotes flexibility, she cautions, “Stretching before climbing may increase the chance of injury. Static stretching, or stretching where you are holding one position for an extended amount of time, can temporarily decrease the stability of your joints, so make sure to save this for the end of a session.”
Reeder also suggests waiting 24 to 48 hours between sessions to avoid strains or pulls, as well as prioritizing slow, controlled movements over speed. For anyone with diabetes, heart conditions or musculoskeletal issues, she recommends consulting a physician before beginning.
Zak Logan is a freelance writer dedicated to holistic health and getting back to basics.
by Erica Mills
When conversations turn to wellness, the focus often falls on nutrition, exercise or stress management. Yet, each of these pillars relies on something even more fundamental: sleep. It is impossible to build lasting health on a foundation of chronic sleep deprivation.
Sleep is often described as the cornerstone of wellness because it supports nearly every physiological process that sustains life. During restorative sleep, the brain consolidates memories; hormones regulate metabolism; tissues repair; the
immune system strengthens; and the nervous system recalibrates for the day ahead. Rather than simply shutting down, the body enters one of its most active periods of restoration.
Without adequate sleep, even our best intentions begin to erode. Healthy food choices become more difficult; motivation to exercise declines; concentration suffers; and emotional resilience weakens. The habits we work so hard to establish often depend on whether we were well-rested the night before.
Every person operates according to an internal biological clock known as the circadian rhythm. This intricate system influences when we feel alert, when we become sleepy, how hormones fluctuate throughout the day and even how efficiently our bodies metabolize food.
Some individuals naturally feel energized at sunrise. Others find their greatest focus during the afternoon or later in the evening. These differences are part of our biological individuality and are not inherently good or bad.
The challenge is that modern society largely follows a shared schedule. Schools, workplaces, appointments and family responsibilities generally begin early in the morning and conclude by early evening. While we may not be able to change our natural tendencies entirely, understanding them allows us to work with our biology instead of constantly fighting against it.
Rather than wishing one is a “morning person”, ask a different question: How can I gradually align my daily habits with the schedule my life requires while still respecting my body’s natural rhythm?
One of the most valuable wellness tools requires nothing more than curiosity and consistency: a sleep journal.
For two weeks, record one’s bedtime, wake time, estimated hours of sleep and how rested one feels each morning. Throughout the day, note energy levels Consider if one consistently feels sharpest in the morning, achieve peak focus peak after lunch or experience a second wind late in the evening that makes it difficult to retire?
Perhaps we perform our best creative work before 10 a.m. Maybe our concentration consistently fades around 3 p.m. Or we may
discover that the burst of productivity experienced at 10 p.m. is actually delaying the sleep the body desperately needs.
Awareness creates opportunity. Recognizing these rhythms can help make intentional adjustments rather than reacting to fatigue.
Quantity of sleep matters, but quality often matters even more.
Many wearable devices and smartphone applications now provide estimates of sleep duration, nighttime awakenings and periods of deep and REM sleep. While consumer devices cannot replace clinical sleep studies, they can reveal meaningful trends when viewed over time.
Pairing digital tracking with a written journal provides valuable context. Track when one exercised that day,how much caffeine was consumed, time spent outdoors and if there were stressful periods.
The goal is not perfection. It is understanding the conditions under which we consistently experience our most restorative sleep.
Caffeine is one of the most widely consumed stimulants in the world, yet many people underestimate its lingering effects.
Coffee is only one source. Tea, energy drinks, soft drinks, chocolate and certain medications also contribute to daily caf feine intake. For some people, an afternoon cup of coffee has little impact. For others, caffeine consumed six to eight hours before bedtime can significantly delay sleep onset or reduce sleep quality without their realizing it.
beverage earlier in the day often improves both the ease of falling asleep and the quality of overnight recovery.
Sleep rarely improves through willpower alone. Instead, it flourishes when supported by consistent routines.
An intentional evening ritual signals the brain that wakefulness is giving way to rest. Dimming household lighting, reducing screen exposure, reading, gentle stretching, meditation or simply preparing for the following day all reinforce this transition.
Just as importantly, establish a bedtime that can be realistically maintained. Consistency strengthens the circadian rhythm far more effectively than alternating between very late nights and attempts to “catch up” on weekends.
Our bodies thrive on predictable rhythms.
Sleep is sometimes viewed as time lost or
Rather than eliminating caffeine altogether, experiment with timing.
If having afternoon coffee exists primarily to counteract fatigue, consider whether it’s solving the problem or simply postponing it. Gradually moving a final caffeinated
productivity sacrificed. In reality, the opposite is true.
Quality sleep enhances cognitive performance, emotional regulation, immune function, cardiovascular health, athletic recovery and metabolic health. It strengthens our ability to make thoughtful decisions, manage stress and sustain the healthy habits we hope will improve our lives.
Wellness is rarely built through dramatic transformations. More often, it is constructed through small decisions repeated consistently over time.
Choosing to go to bed 30 minutes earlier. Paying attention to when your body feels most energized. Recording patterns instead of making assumptions. Drinking that last cup of coffee a little earlier. Protecting the evening hours instead of filling them.
These choices may seem ordinary, yet they create an extraordinary foundation.
Sleep is not simply another healthy habit. It’s the cornerstone upon which every other healthy habit is built. When we honor it, we give every other aspect of our health the opportunity to flourish.
Erica Mills is the publisher of two Natural Awakenings editions: Westchester, Putnam and Dutchess as well as Fairfield and Litchfield counties.
Sunday, October 4, 2026
by Rev. Dr. Jessica Scofield-Chichester
Every January, millions of people promise themselves a healthier life. They join gyms, clean out their pantries, download wellness apps and commit to becoming a “new me”. Yet by spring, many of those ambitious goals have quietly faded.
Ironically, August may be a better time to reset than January.
As summer winds down and familiar routines return, August offers something January often doesn’t: less pressure and a more natural opportunity to create lasting habits before the busy fall season begins.
The secret isn’t making bigger changes. It’s making smaller ones.
For years, wellness has been marketed as an all-or-nothing pursuit. We’re told to overhaul our diets, exercise every day, meditate for 30 minutes, drink more water, sleep eight hours and eliminate every unhealthy habit at once. While these goals sound inspiring, they’re often unrealistic.
Research on habit formation tells a different story. Scientists have found there is no magical “21-day rule”. Depending on the person and the behavior, habits can take weeks or even months to become automatic. What matters most isn’t perfection—it’s repetition.
Wellness doesn’t usually fail because people don’t care. It fails because they try to change everything before they’ve mastered one thing.
Think about the healthiest people we know. Chances are they didn’t transform their lives overnight. They built routines that quietly became part of who they are.
That’s encouraging because it means meaningful change doesn’t have to start with a complete life overhaul. It can begin with something as simple as drinking a glass of water before one’s morning coffee, taking a 10-minute walk after dinner or putting one’s phone away 20 minutes before bed.
These choices may seem insignificant, but repeated over time, they become habits, and habits become lifestyles.
Nourish
The same principle applies to nutrition.
Healthy eating isn’t about chasing the latest trend or eliminating entire food groups. A healthier approach is to focus on adding foods that nourish the body.
August offers the perfect opportunity to do just that. Regional farmers markets and local farm stands are filled with colorful tomatoes, berries, peaches, cucumbers, leafy greens and fresh herbs. Adding one serving of seasonal produce to a meal is a simple step that supports overall health without feeling restrictive.
The American Heart Association encourages an eating pattern centered on vegetables, fruits, whole grains, legumes, nuts and other minimally processed foods. The emphasis isn’t on perfection. It’s on consistency.
One helpful strategy is to make healthy choices easier than unhealthy ones. Keep fresh fruit where it’s within reach. Fill a water bottle before leaving the house. Put walking shoes by the front door. Behavioral scientists call this “designing your environment,” and it reduces the need to rely on willpower alone.
Another often-overlooked part of wellness is rest.
Sleep and stress influence nearly every health decision we make. When we’re exhausted, we’re more likely to skip exercise, reach for convenient foods and react emotionally rather than thoughtfully. Caring for one’s nervous system doesn’t always require an hour of meditation. Sometimes it’s five deep breaths before a meeting, a walk outside during lunch or watching the sunset without looking at a phone.
Small moments of restoration matter.
As summer gives way to fall, resist the urge to chase perfection. Instead, choose one
habit that feels realistic enough to continue even on the busiest of days.
Maybe it’s adding one serving of vegetables each day.
Maybe it’s walking after dinner. Maybe it’s turning off the phone a little earlier each evening.
Whatever the choice, keep it simple enough that you can repeat it tomorrow.
Health isn’t built through one extraordinary decision. It’s built through thousands of ordinary ones.
This August, one doesn’t need to try to change an entire life. Starting with a single small choice can become something a future self will appreciate six months later.
Wellness isn’t about becoming someone new. It’s about honoring the person already there, one intentional choice at a time.
Dr. Jessica Scofield-Chichester, Ph.D., Rev, is the co-founder and CEO of Haute Healing Oasis, located at 792 Pacific St., in Stamford, CT. For more information or to make an appointment, call 203-595-5304 or visit HauteSauna.com.
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by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
The first year of a puppy or kitten’s life is usually a whirlwind of attention for good reasons. Vaccinations, socialization, training and finding the right food are all important, but what is often overlooked is how much groundwork is laid during this time. This is when the gut microbiome begins to form, the brain gets its first influx of dietary fats, and the bones and joints develop rapidly in response to the pet’s nutrition and movement. These early months could be the most influential for lifelong health.
The gut bacteria in puppies and kittens start growing from the moment they are born. They receive their first boost from the mother’s vaginal and skin microbiome, and then they really take off with colostrum and milk, which provide antibodies and prebiotic sugars that help beneficial microbes get
settled in. In the first couple of months, the microbiome is super delicate and can be easily affected by a pet’s diet, stress, environment, medications and parasites, so it is really important to take care of them gently early on.
A 2022 study in Frontiers in Veterinary Science found that a dog’s gut microbiome is most sensitive to changes during its growing phase, and that any imbalances created during this time could have long-term consequences. A 2025 study in Animal Microbiome showed that kittens are equally vulnerable, with weaning triggering noticeable drops in immune markers and changes in gut microbes.
As a young pet starts eating solid food, nutrition becomes key to their well-being. A diet rich in whole foods—focusing on high-
quality animal protein, a bit of fiber from vegetables and ingredients that have not been heavily processed—can help a pet’s tummy adjust more easily. Plus, these foods can help make short-chain fatty acids, which are great for keeping the gut barrier intact, helping the immune system work well and supporting good intestinal development.
According to Jamie Christman, a certified holistic pet health coach, professional dog trainer and veterinary technician, feeding a species-appropriate, minimally processed, whole-food diet can have a big effect on how a pet will grow, behave and bounce back. She recommends giving a puppy raw goat’s milk or kefir for microbial support, soft-boiled eggs for protein that is easy for them to use, gently cooked vegetables for fiber, low-sodium bone broth to keep them hydrated and support their gut, sardines in water for omega-3 fatty acids and small servings of fresh or frozen blueberries for antioxidants.
Docosahexaenoic acid (DHA), a long-chain omega-3 fatty acid, is a key nutrient for early development. It settles into brain and retinal tissue during fetal growth and keeps accumulating through the first year of life. According to Today’s Veterinary Practice, DHA is essential for healthy neurological and visual development. A 2012 study in
the Journal of the American Veterinary Medical Association found that puppies learned, remembered and coordinated better, plus their immune systems responded stronger to vaccines, when they got DHA along with vitamin E, choline, taurine and L-carnitine.
In cats, DHA is even more important because they cannot easily turn plant-based omega-3s into something their bodies can use, so eating marine sources is a must. Taurine is also very important because a deficiency has been shown to cause retinal and neurological damage in kittens. These nutrients occur naturally in whole foods like small oily fish, organ meats and eggs, which also have other antioxidants that help keep those omega-3 fats safe.
Muscle, movement and joint health are as important as nutrition in early development. In puppies, especially large and giant breeds,
the cartilages near the ends of bones stay soft until about 12 to 18 months, making them more likely to get hurt if they jump around too much or gain too much weight, which can lead to hip and elbow problems called dysplasia. Even giving them too much calcium can disrupt how their bones develop.
Kittens need lots of playtime to build muscle tone, coordination and confidence. If they don't get enough exercise, they might not be as resilient when they are older. For both puppies and kittens, healthy musculoskeletal development and long-term joint stability depend upon age-appropriate activity, lean protein for muscle support, omega-3 fatty acids to keep inflammation at bay, and the right balance of calcium and phosphorus.
Christman warns against overstimulation and high-impact activities during puppyhood, including extended periods of running, repetitive jumping and weight-bearing activities on hard surfaces, noting that getting enough rest is as important to physical development as movement itself. She suggests adding omega-3 fatty acids with DHA and EPA from ethically sourced fish or algal oil. These fatty acids support immune response, joint integrity, skin and coat health, and cognitive development simultaneously.
A strong immune system is central to helping a young animal grow up healthy and strong, says Christman. This requires a thoughtful focus on the whole picture, which includes brain-supporting nutrition, gut care, stress reduction, age-appropriate movement and a reduction of chemical and environmental exposures. A simple, individualized approach that considers breed, size, temperament and early health signals is a puppy’s or kitten’s best chance for lifelong well-being.
Ruth Roberts, an integrative veterinarian and holistic health coach for pets, is the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.
by Maya Whitman
Tapas—small-portion, sharable dishes—are a staple of Spanish culture that can be served hot or cold, vary by region and are the perfect culinary backdrop to spending unhurried, quality time with family and friends. Beyond their culinary appeal, these bite-sized offerings can also support a strong foundation for health. By focusing on whole ingredients, balanced flavors and nutrient-dense combinations, small plates can shift from an occasional indulgence to a mindful, everyday approach to eating.
A collection of small dishes can become a meal itself, offering flavor explosions for memorable entertaining, encouraging guests to sample ethnic inspirations like crispy Indian tofu with tamarind chutney or sautéed Asian shrimp and snow peas. “The beauty of tapas is that you can take your guests on a trip around the world without ever leaving the table. Nobody feels like they’re eating health food; they just feel like they’re eating really well,” says Julia Chebotar, an award-winning private chef and certified health coach in New York City.
Ideally, small plates can showcase bounty from farmers markets and home gardens. Whether methodically assembled at the table from themed central platters, plated from backyard grills or served up impromptu with basics foraged from the fridge, tapas build healthy foundations, nourish social connection and inspire us to eat lighter while feeling satiated.
Small feasts are best comprised of three or four small dishes served in sequence. Rounds of inspired, mindful eating allow guests
plenty of time to enjoy good company. “With so much variety, there’s genuinely something for everyone,” explains Chebotar. “Everything stays on the table; people graze at their own pace; the conversation flows; and nobody is stuck waiting for the next course.”
Her peak-season favorites are grilled corn cut off the cob with lime, cotija and chili; roasted eggplant finished with pomegranate molasses and fresh mint; and ribbons of raw zucchini tossed with lemon and parmesan. Her breakfast tapas come together in minutes and kick off the day with quality protein such as soft-boiled eggs with olive oil and za’atar, a traditional Middle Eastern herb and spice blend; a small plate of whole-grain toast with almond butter and sliced strawberries; and little bowls of Greek yogurt topped with crunchy walnuts and a drizzle of honey.
Cathy Vogt, a board-certified health counselor and professional whole foods chef in the New York Hudson Valley is a proponent of robust flavors and seasonally available ingredients such as late summer corn incorporated into a tangy relish or juicy tomatoes in a luscious salad. The author of Cultivating Joy in the Kitchen: Plant Forward Recipes & Soulful Nourishment also delights in roasted garden eggplant with olive oil and fresh garden herbs; grilled summer peaches or sweet melon paired with thinly sliced cured ham; and a bowl of briny olives, marinated artichoke hearts, fresh figs stuffed with blue cheese and colorful roasted peppers.
Her most delicious, small plates include smoked salmon salad served over tart endive leaves and a tangy spread made with roasted beet, walnuts and balsamic vinegar that pairs beautifully with a seedy, crusty bread or sliced sweet peppers and cucumbers. Vogt recommends locally sourced eggs that can be hardboiled or whisked into a simple Spanish tortilla paired with fresh herbs, diced tomato or garden greens. She also champions the endless variety of lentils and legumes, such as her savory spread made with cannellini beans, sundried tomato and an herb-based pesto.
Chebotar points out that tapas can make meal prep for the week easy and enjoyable. She recommends roasting some vegetables, cooking a grain, making a dip and preparing a protein on Sunday, allowing members of the household to build their own small plates throughout the week. “Healthy eating starts to feel spontaneous and fun, even on a Wednesday night,” she explains, adding that small plate meals are also a great way to get kids excited about healthy eating. “Getting them involved in assembling their own tapas—picking the dip, choosing the veggie, adding the protein—builds curiosity and ownership over what they’re eating.”
Vogt suggests diving deeper for an inspired experience. “If you are interested in exploring traditional tapas, visit a restaurant or tavern that serves traditional tapas. Be curious about experimenting and trying new foods and flavors.”
Maya Whitman is a frequent writer for Natural Awakenings.
YIELD: 2 SERVINGS
1 can of tuna, drained
1 medium-sized ripe avocado
1 celery stalk, chopped
1 small apple, chopped
1 Tbsp lemon juice
½ tsp sea salt
Optional: chopped raw red onion or shallot to top tuna salad
Place the tuna into a medium-sized bowl. Add the avocado and mash well with a fork to combine. Add the rest of the ingredients and stir. Top with onion or shallot, if desired.
Serve with crackers.
Recipe courtesy of Julia Chebotar.
YIELD: 4 SERVINGS
2 cups cooked lentils*
2 medium-sized tomatoes, diced
⅔ cup crumbled feta cheese
4 cups chopped parsley
½ cup red onion, finely diced
¼ cup extra virgin olive oil
Juice of half a lemon
2 tsp ground cinnamon
Sea salt and black pepper to taste
Toss all ingredients in a large bowl until evenly combined. Add sea salt and black pepper to taste.
*To cook lentils use a ratio of 1 cup of dry lentils to 3 cups of water or broth. Bring to a boil in a medium-large pot then reduce heat, cover and simmer for 20 to 25 minutes or until tender. Canned lentils are also an option.
Recipe courtesy of Julia Chebotar.
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YIELD: 6 SERVINGS
3 red bell peppers, quartered
5 garlic cloves, skin left on Avocado oil spray
Sea salt and black pepper to taste
2 cups canned or home-cooked chickpeas
3 Tbsp lemon juice
1 tsp smoked paprika
Seeded crackers
Preheat the oven to 400° F.
Place the red bell peppers and garlic on a baking sheet and spray with the avocado oil. Season with salt and pepper to taste and bake for 30 minutes.
Remove the baking sheet from the oven and let it cool for a few minutes. Once it is cool enough to handle, remove the garlic cloves from their peel. Place them in a food processor, along with the roasted red peppers, cooked chickpeas, lemon juice and smoked paprika. Process until the mixture is smooth and creamy.
Transfer the hummus to a bowl and serve with crackers.
Recipe courtesy of Julia Chebotar.
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by Laurell Matthews, ND
Burnout has become so common that it is often dismissed as a normal part of modern life, yet chronic stress can affect nearly every system in the body, contributing to fatigue, poor concentration, digestive complaints and emotional exhaustion. According to a 2021 article published in the Annual Review of Psychology, chronic stress has been associated with increased risks of anxiety, depression and cardiovascular disease. Sleep is often disrupted as well, further reducing the body’s ability to recover and restore balance.
Unlike conventional approaches that often focus on a diagnosis, homeopathy looks at how stress uniquely affects an individual. Rather than offering one remedy for burnout, homeopaths select remedies based on a distinctive pattern of physical, mental and emotional symptoms.
“I can’t shut my brain off.” For the person that pushes through long workdays fueled by coffee, becomes irritable and impatient, and lies
awake replaying tomorrow’s to-do list, Nux vomica is a frequently considered remedy.
“Even small tasks feel overwhelming.” When mental fatigue outweighs physical exhaustion and concentration becomes difficult, Kali phosphoricum is often used to support those experiencing nervous exhaustion after prolonged stress.
“I have nothing left to give.” When someone has spent months or years caring for others until emotional reserves are depleted, “Sepia is one of the best remedies for burnout, especially in women with a lot of caretaking responsibilities,” says naturopathic physician and homeopath Dr. Ian Spohn. “I recall treating a woman with five children who wanted to sleep most of the day. Within a month of adding Sepia to her regimen, she had signed up for a gym membership.”
Because homeopathy is individualized, the best remedy depends on the whole person, not simply the label of “burnout”. A 2025 observational study in the Sao Paulo Medical Journal reports that patients receiving homeopathic care found improvements in sleep quality, along with reductions in stress, anxiety and depression over six months.
Burnout affects both mind and body, and recovery rarely happens overnight. By listening to what stress is saying and recognizing the unique response to it, homeopathy offers a personalized approach that can complement restorative sleep, nourishing food, movement and healthy boundaries, helping individuals move beyond simply getting through the day and toward feeling like themselves again.
Underwritten by Grato Health, in operation since 1987, dedicated to advancing health and wellness through natural, holistic solutions that support the body’s ability to heal.
Please call ahead to confirm times and dates. Pre-register early to insure events will have a minimum number to take place. To place a calendar listing, email us before August 8 (for the September 2026 issue) and please adhere to our guidelines. Email Admin@WakeUpNaturally.com for guidelines on how to submit listings.
Saturday, August 1
12 Steps/Yoga – 4pm. This Vinyasa yoga class is inspired by 12-step principles, offering a space to connect movement, breath and reflection. One breath at a time, the rest will fall into place. All levels welcome. Held by donation. BYO mat. Yoga Haven, 125 Marbledale Rd., Tuckahoe. Preregistration required: 914-263-5427; YogaHaven.com/events-series.
Sunday, August 2
Quit with Quinn, Addiction-Free Naturally – 6:30pm, lasts 30-45min. Quit with Quinn addiction-cessation treatments bring remarkable, fast and sustainable results for overcoming all sorts of addictions. Q & A regarding smoking, alcohol, sugar, overeating, weight loss. Free. Details: 914473-2015; QuitWithQuinn.com.
Monday, August 3
Community Acupuncture – 1:30-3:30pm. Group acupuncture sessions in a shared, restorative setting. In this group setting, you will rest comfortably in a reclining chair. These sessions focus on relaxation and the regulation of the immune and nervous systems. Sliding scale $35–$65. FulBeing Collective, 8 Barristers Row, Wappingers Falls. FulBeingCollective.com.
Tuesday, August 4
Community Acupuncture – 1:30-3:30pm. Group acupuncture sessions in a shared, restorative setting. In this group setting, you will rest comfortably in a reclining chair. These sessions focus on relaxation and the regulation of the immune and nervous systems. Sliding scale $35–$65. FulBeing Collective, 8 Barristers Row, Wappingers Falls. FulBeingCollective.com.
Westchester Community Health Center Community Health Fairs – 10am-3pm. Aug. 4, 5 and 7. Celebrate National Health Center Week with free community health fairs offering health resources, family activities and healthy living information. Locations and info: WestchesterCommunityHealthCenter.org.
Wednesday, August 5
Eyes...and the Brain – 7-9pm. Vision is so much more than 20/20 eyesight! Learn to reduce visual stress and make more efficient use of your vision at any age! Free. Dr. Samantha Slotnick, Mind-BodyWorld Optometry, 495 Central Park Ave., Ste. 301, Scarsdale. RSVP: 914-874-1177; DrSlotnick.com.
8/8/26
Thursday, August 6
Sound Healing Journey – 6-7pm. With Ananda Priti. Join us. Experience an autumn evening of deep relaxation, where resonant seasonal sounds invite grounding, release and renewal, helping you connect with nature’s rhythm and ease into a new chapter. $45. Ascend Center + Collective, 75 Main St., Cold Spring. Register: 845-264-4444; AscendCenter.com.
The Map of Meaning: In-Person Workshop for Decision Making – 7-9pm. Gain a visual compass for making more meaningful decisions for your life and work. Discover 6 interconnected elements with Mary Streche to create practical decision making for greater happiness and wellbeing. $47. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.
Friday, August 7
Quit with Quinn, Addiction-Free Naturally – 6:30pm, lasts 30-45min. Quit with Quinn addiction-cessation treatments bring remarkable, fast and sustainable results for overcoming all sorts of addictions. Q & A regarding smoking, alcohol, sugar, overeating, weight loss. Free. Details: 914473-2015; QuitWithQuinn.com.
Sound Bath with Reiki Healing – 7-8:30pm. Sound healer, Alejandro Fuentes and Anne Bentzen, Jikiden Reiki teacher together offer a unique healing experience with digeridoo, crystals bowls, percussion and vocals for release of stress and stagnated energy. Raise your vibration. Restore energy flow for health and well-being. $40. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.
Saturday, August 8
Hudson Valley 5 Rhythms – 5-6:30pm. Come sweat your soul! 5Rhythms is a dynamic movement practice—a practice of being in your body—that ignites creativity, connection and community. Ascend Center + Collective, 75 Main St., Cold Spring. Pricing/register: AscendCenter.com/events-summary.
Wednesday, August 12
An Evening with Spirit – 7-8:30pm. Jessica Lawrence, top Westchester psychic and clairvoyant, leads group reading. Receive loving messages from your guides and ancestors. Bring clarity to your life issues. Limit 12. $40. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.
Friday, August 14
Quit with Quinn, Addiction-Free Naturally – 6:30pm, lasts 30-45min. Quit with Quinn addiction-cessation treatments bring remarkable, fast and sustainable results for overcoming all sorts of addictions. Q & A regarding smoking, alcohol, sugar, overeating, weight loss. Free. Details: 914473-2015; QuitWithQuinn.com.
Yoga Nidra – 7-8:30pm. Embrace the new moon essence of new beginnings in the energy of Leo. Manifestation, meditation, Yoga Nidra and special fire ceremony. $30. Universal Healing Arts, 4 Crestview Ave., Cortlandt Manor. Info/register: 914-737-4325; UniversalHealingArts.com.
Saturday, August 15
Contemplative and Ethical Eating: A Day of Reflection – 10am-4pm. Explore mindful, ethical eating through discussion, movement, reflection, and a shared lunch with author Jim Robinson, PhD. Discover compassionate responses to today’s food system. $50, lunch included. The Center at Mariandale, 299 North Highland Ave., Ossining. Preregistration requested: 914-941-4455; Mariandale.org.
Sunday, August 16
Community Group Reiki Experience with Horses – 11:30am-12:30pm. Experience restorative reiki energy in the presence of horses. This shared healing circle offers grounding, relaxation, intuitive connection, and spiritual renewal through sacred presence and community. $75/person. Lucky Orphans Horse Rescue, 2699 Rte. 22, Dover Plains. Info: 845-877-0685; LuckyOrphans.org.
Monday, August 17
Community Acupuncture – 3-6pm. Group acupuncture sessions in a shared, restorative setting. In this group setting you will rest comfortably in a reclining chair. These sessions focus on relaxation and the regulation of the immune and nervous systems. Sliding scale $35–$65. FulBeing Collective, 8 Barristers Row, Wappingers Falls. FulBeingCollective.com.
Wednesday, August 19
Midweek Muse: Summer Creative Writing Workshop – 1:30-3:30pm. With Karen Rippstein, CPT. We’ll explore how to capture moments into real or fictional stories through prompts, suggestions and visuals. Group sharing is encouraged, but optional. $35. The Center at Mariandale, 299 North Highland Ave., Ossining. Preregistration requested: 914-9414455; Mariandale.org.
Thursday, August 20
Neuro Art – 7-9pm. We definitely know there is something magical and mystical about cats. In this Neuro art class, you will discover how cats act as spiritual guardians and healers. Join the fun! Led by artist/teacher Anne Zimmerman. All materials provided. $30. Universal Healing Arts, 4 Crestview Ave., Cortlandt Manor. Info/register: 914-7374325; UniversalHealingArts.com.
Friday, August 21
Quit with Quinn, Addiction-Free Naturally – 6:30pm, lasts 30-45min. Quit with Quinn addiction-cessation treatments bring remarkable, fast and sustainable results for overcoming all sorts of addictions. Q & A regarding smoking, alcohol, sugar, overeating, weight loss. Free. Details: 914473-2015; QuitWithQuinn.com.
Magic of the Circle – 7-9pm. Anca Chelaru and Mary Streche lead monthly spiritual circle for likeminded souls seeking conscious living and personal growth. Sharing, tarot card pulls for reflection and meditation. Limit 12. $30. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-5884079; Balancing4Life.com.
Sunday, August 23
Explore the Wisdom, Symbolism and Healing Presence of Archangel Raphael – 2-3:30pm. Join Jacqueline Gutleber for an enlightening lecture exploring the wisdom, symbolism and healing presence of Archangel Raphael. Learn practical ways to deepen your spiritual connection through this inspiring lecture. $20. Universal Healing Arts, 4 Crestview Ave., Cortlandt Manor. Info/register: 914-737-4325; UniversalHealingArts.com.
Native American-Style Drumming Circle – 3-5pm. Scott Nelson leads to help you raise your vibration and release low residue following Native American traditions. Extra drums and shakers. Families welcome with children 10 and up. Adults. $30. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.
Tuesday, August 25
Yoga in the Garden – 6-7pm. Yoga in the Japanese Garden - home to Tula Yoga. All Levels Welcome. $20 Drop In. Hammond Museum and Japanese Stroll Garden, 28 Deveau Rd, North Salem. 914806-3286. TulaYogaForWellness.com.
Beginning August 28
Experience a Siberian Shamanic Practice to assist us in these times of ascension. Immediate healing, wisdom, and connection. Learn a highlevel centered spiritual growth practice which informs each step of your journey to know and live your authentic self. Meet your soul, learn to access the love, wisdom, and truth of who you are. Learn how to heal deeply and walk your journey with understanding and powerful spiritual connections, tools, and energy. Bring all forward into your life today.Offered over weeks to allow deep connection and established practice. Guided by Shaman, Janet StraightArrow Call to Reserve 973-647-2500 •
Full Moon Hike – 7-8:30pm. Explore nature under the light of the Sturgeon Moon during a guided moonlit walk through fields and forest. Members, $14 adults, $12 children ages 3 to 12; nonmembers, $16 adults, $14 children ages up to 12. Hudson Highlands Nature Center, 120 Muser Dr., Cornwall. Preregistration required: 845-5345506; HHNatureCenter.org.
Full Sturgeon Moon Ceremony – 7-9pm. Honor the Full Sturgeon Moon with guided meditation, intention-setting, reflection and ceremony. Release what no longer serves you, embrace renewal and connect with a supportive spiritual community. Reflect. Release. Receive. Honor the past. Embrace the present. Welcome the future. $20. Universal Heal-
ing Arts, 4 Crestview Ave., Cortlandt Manor. Info/ register: 914-737-4325; UniversalHealingArts.com.
Sunday, August 30
Four Energy Gates Full Moon Experience –11am-12pm. Qigong instructor, Beth Anesi teaches self-care system to reawaken your body’s healing wisdom with 4 acupressure points and a powerful standing meditation for your core energy foundation. Adults $30. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.
Sept 12-13 • 10am-5pm
Prerequisite for Spiral 2026-2027. Come home to your truest self and learn to live in harmony—within and with the natural world. Explore the 7 Sacred Directions, 5 Elements, 3 Worlds, shamanic journeying, spirit guides & more— through sacred play, in community. $333 • Sliding scale Led by Eileen O’Hare
The Healing House, Beacon 914-456-7789 EileenOHare.com
and ovarian cancer! Walk with us in FDR Park or wherever you are!
are so many ways to help! Donate • Raise Funds
Ongoing Calendar listings must be resent quarterly for our July and October editions. Email listings to AdminWakeUpNaturally.com
Yoga Flow – 9:30-10:30am. A 60-min. breathbased flow of yoga postures designed to reduce stress and improve strength and flexibility. All levels are welcome, but participants must be able to get down and up from the floor. $23 preregistration, $25 drop-in. Health-Balanced Fitness Studio, 900 South Lake Blvd, Ste. 6, Mahopac. Register call/text: 845-216-6810 or HealthBalanced.com.
Myofascial Release & Yoga – 9:30-11am. With Joelle Van Sickle. Use massage balls, foam rollers and yoga to release fascia, hydrate tissue and enhance resiliency. $28/class; packages available. FulBeing Collective; 8 Barristers Row, Wappingers Falls. Info/ register: FulBeingCollective.com/ClassesWorkshops.
Journey Into Power Yoga Class – 9:30-11am. This 90-min. signature class is a journey to vitality, power and freedom. All levels. $25 drop-in; class cards and memberships available. RedTail Power Yoga, 810 Rte. 82, Hopewell Junction. Info: RedTailPowerYoga.com; 845-605-2257.
Hudson Valley Regional Farmers Market – 10am2pm. Year-round, weather-permitting. Buy local produce, baked goods, organic products, eggs, pickles, cheese and much more 15 Mt. Ebo Rd. South, Brewster. Info: HudsonValleyFarmersMarket.org.
TLC Online Holistic Networking Morning – 8:3010am. 2nd Mon. Holistic practitioner or wellness entrepreneur? Join our vibrant conscious-living community for breakfast! Connect, grow and share your passion. First visit is free as Beth’s guest—then consider becoming a TLC member. RSVP to Beth at 203-856-9566 (call/text).
Barre Sculpt – 9am. A challenging, total-body workout utilizing low-impact and high-intensity movements to improve strength and flexibility. BYO mat. Grip socks recommended. $35 per class or monthly packages available. Barrebelle by Joelle, 83 N. Greeley Ave., Chappaqua. Info/ register: 646-734-6964; BarreBelleByJoelle.com.
Level 1 Yoga – 9:30am. Discover the foundations of yoga in our Level 1 class, suitable for beginners and those seeking a moderate practice. Explore seated and standing poses, along with Sun A Salutations, to build strength and flexibility. Tula Yoga for Wellness, Hammond Museum, 28 Deveau Rd., North Salem. Info: 914-806-3286; TulaYogaForWellness.com.
Putnam Yoga Level 1 to Level 2 – 9:30am. This yoga class offers a flow with modifications shown designed for yogis just starting out. All classes are an hour long. $20 drop-in, class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.
Back Care Essentials – 9:30-10:45am. A foundational yoga class that strengthens the spine, improves alignment and eases tension. Ideal for all levels, including those with back pain, injuries, or specific needs. $22. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845-202-2228 Back2HealthYoga.com.
Vinyasa Express with Betsy – 4:30-5:30pm. A practice that harmonizes breath and movement through fluid transitions. This all-level class invites you to explore pranayama, flowing sequences and practices that nurture balance, flexibility and strength, while encouraging serenity in the mind. $17. PranaMoon Yoga, 1000 N. Division St., Ste. 2H, Peekskill. Info/ register: 845-528-0318; PranaMoonYoga.com.
Level 2 Yoga – 5:30pm. Immerse yourself in a combination of seated and standing poses along with the invigorating sequences. Deepen your practice, challenging you with more advanced postures while maintaining a mindful and balanced approach. Tula Yoga for Wellness, Hammond Museum, 28 Deveau Rd., North Salem. Info: 914806-3286; TulaYogaForWellness.com.
All Levels Iyengar Yoga – 5:30-6:45pm. Yoga that emphasizes safety, optimal body alignment and attention to detail. Modifications will be given as necessary for those new to yoga, injuries or certain medical conditions. $22. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845-202-2228; Back2HealthYoga.com.
Putnam Yoga Level 1 to Level 2 Class with Meditation – 9:30am. The yoga flow will have modifications shown. This class starts and ends with special meditation segments; designed for people new to meditation. All classes are an hour long. $20 Dropin. Class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.
Hot Power Strength – 9:30am. An extension of the PYC Flow practice using hand weights and props to challenge the entire body and elevate your yoga practice and fitness. Build body awareness in this all-levels class. $29 drop-in (packages available). Power Yoga Collective Pound Ridge, 55 Westchester Ave., Pound Ridge. Info/register: PYCPoundRidge.com.
Strength in Motion – 9:30am. All levels class. Warm up the body with an add-on of light weights to tone and strengthen. Tula Yoga for Wellness, Hammond Museum, 28 Deveau Rd., North Salem. Info: 914-806-3286; TulaYogaForWellness.com.
Smart Strength Training – 12pm. With Erin Baker. Improve strength and function; all abilities welcome. $28/class; packages available. FulBeing Collective; 8 Barristers Row, Wappingers Falls. Info/register: FulBeingCollective.com/ClassesWorkshops.
Life isn’t just to be endured, it’s to be enjoyed.
—Gordon B. Hinckley
Tai Chi – 4:30pm. Weekly one-hour class with Sifu Steven Reilly, blending movement, philosophy and laughter; beginners encouraged. $28/class; packages available. FulBeing Collective; 8 Barristers Row, Wappingers Falls. Info/register: FulBeingCollective. com/ClassesWorkshops.
Hatha Yoga with Justine – 5pm. A gentle 60-min. Hatha based class focusing on posture and breathing techniques to channel vital energy sources. Small class size (6 students) tailored and suitable for all levels. $23, pre-registration; $25, drop-in. HealthBalanced Fitness Studio, 900 South Lake Blvd., Ste. 6, Mahopac. Call/text for registration 845-216-6810.
Candlelight Yin-Soothe & Stretch – 5:30-6:30pm. You will be guided through a series of seated or supine postures in a calming candle lit background. Each pose is held for about 3-6 minutes while Allie uses the healing energies of various soothing instruments to enhance your experience. $22. Pure Presence Yoga, Jefferson Valley Mall, 650 Lee Blvd., Yorktown Heights. Info/register: PurePresenceYogaNY.com.
Yoga and Meditation – 6:30-7:30pm. This Level I-II class is a combination of gentle movements, Vinyasa flow and meditation. Focusing on breathwork, building strength and flexibility. No experience needed. $23 preregistration, $25 drop-in. HealthBalanced Fitness Studio, 900 South Lake Blvd, Ste. 6, Mahopac. Register call/text: 845-216-6810 or HealthBalanced.com..
TLC Networking Breakfast in Mount Kisco – 8:30-10am. 3rd Wednesday. We are a vibrant and growing community committed to living consciously and offering healthy lifestyle opportunities through our businesses and passions. Come the first time as Beth’s guest, and later become a TLC member. RSVP to Beth at 203-856-9566 (call/text).
Vinyasa Yoga Flow: Open Level – 9-10am. Flow through mindful stretches, gentle breathwork and accessible poses, with your knowledgeable teacher’s hands-on adjustments—designed for beginners and seasoned practitioners alike—to cultivate balance, flexibility strength and a centered, peaceful state of mind. $20. Zen Garden Health Coaching & Yoga, 25 Carpenter Pl., Yorktown Heights. Info/register: 917-721-2529; ZenGardenYoga.net.
Putnam Yoga Level 1 to Level 2 Class (With Modifications) – 9:30am. For those who are more familiar with yoga, we incorporate power yoga poses and techniques that are designed for in-depth strength training, as well as improvements in breathing, posture and mobility. All classes are an hour long. $20 dropin. Class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.
Gentle Yoga – 10am. Gentle Yoga Flow combines a relaxing stretch and restorative poses with mindfulness for a calm body and mind. $20 or discounted class card options. Expression Dance & Wellness Center, 2141 Crompond Rd., Cortlandt Manor. Register: 914-293-7021; ExpressionDanceWellness.com.
Chair Yoga for Healthy Aging – 11am. Participants practice poses seated in a chair or standing with assistance of a chair. Great for active older adults who want to build strength and improve balance, coordination and posture. $20. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845-202-2228; Back2HealthYoga.com.
Restore Motion with MFR – 11am. With Joelle Van Sickle. Myofascial Release (MFR) is a gentle, selftreatment technique designed to hydrate and release tension in our connective tissue. This class is designed with joint health in mind through releasing the tension that sometimes gets in the way of us moving through life with ease. $28 single class (packages available). FulBeing Collective, 8 Barristers Row, Wappingers Falls. FulBeingCollective.com/ClassesWorkshops.
Qigong – 11:30am-12:30pm. Qigong (chi kung) is a gentle yet powerful Chinese medicine practice combining breath and movement to restore balance, enhance vitality and unite mind, body and soul—suitable for all ages.$20. Lifestyle Fitness & Yoga, 35 Violet Ave., Poughkeepsie. Info/register: Lorraine Hughes, 845-416-4598.
Hot Deep Flow – 6pm. A slower flowing pace with a longer floor series to help stretch deeper. Longer holds and hip-opening poses help release built-up tension and stress. Chill music. New yogis welcome. All levels. Single drop-in $29 or ask about class packs, Power Yoga Collective Pound Ridge, 55 Westchester Ave., Pound Ridge. Info/register: PYCPoundRidge.com.
Flow – 6-7pm. A Vinyasa-based class focused on aligning movement with breath. Flow through a series of movements designed to center and ground, with an emphasis on flexibility, mobility and strength. $25 drop-in. Luna Power Yoga, 175 Main St., Brewster. Info: 845-276-4619; LunaPowerYoga.com.
TLC Online Holistic Networking Evening –6-7:30pm. Last Wednesday monthly. We are a vibrant and growing community committed to living consciously and offering healthy lifestyle opportunities through our businesses and passions. Come the first time as Beth’s guest, and later become a TLC member. RSVP to Beth at 203-856-9566 (call/text).
Rise – 7-8am. Awaken your body and set a positive tone for your day with this gentler Vinyasa-based class with a focus on grounding, flexibility and creating space. $25 drop-in. Luna Power Yoga, 175 Main St., Brewster. Info: 845-276-4619; LunaPowerYoga.com.
TLC Networking Breakfast in Rye – 8:30-10am. Last Thursday monthly. Join us for breakfast! We are a vibrant and growing community committed to living consciously and offering healthy lifestyle opportunities through our businesses and passions. Come the first time as Beth’s guest, and later become a TLC member. RSVP to Beth at 203-856-9566 (call/text).
Putnam Yoga Level 1 to Level 2 Class (With Modifications) – 9:30am. For those who are more familiar with yoga, we incorporate power yoga poses and techniques that are designed for in-depth strength training, as well as improvements in breathing, posture and mobility. $20 drop-in. Class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.
Slow Flow Yoga with Lucia Rich – 9:45-11am. This class blends meditation and mindful movement to reflect seasonal shifts, reducing stress and anxiety while enhancing energy, organ balance and joint mobility through Yin and Yang-inspired yoga. $25 drop-in. Class cards available. All Saints’ Artist Collective, 201 Scarborough Rd., Briarcliff Manor. Info/ register: EmbodiedArtsAndWellness.com.
Yoga Therapeutics: Functional Movement and Breath – 10am. With Dani Locastro. Learn yoga poses and breathing techniques to support a healthy body, clear mind and greater awareness. $18/ class; packages available. FulBeing Collective; 8 Barristers Row, Wappingers Falls. Info/register: FulBeingCollective.com/ClassesWorkshops.
Adult Intermediate Ballet – 10:30am-12pm. Mimi Wallace teaches this invigorating and fun class. Wear comfortable clothing and canvas slippers (leather slippers, jazz shoes and thick socks work too). $25. Union Hall, 2 Keeler Ln., 2nd Fl. studio, North Salem. Info: UnionHallOnline.com. Hot Power Yoga – 12:30pm. This is a slower, flowing pace with a much longer floor series to help you stretch deeper. Longer holds with an emphasis on hip-opening poses give you access to release built-up tension and stress. Open to all levels. $29 drop-in (packages available). Power Yoga Collective Pound Ridge, 55 Westchester Ave., Pound Ridge. Info/register: PYCPoundRidge.com.
Weekly Meditation Practice – 4:30-5:30pm. With Fernando Camacho, MD, and Maeve Eng-Wong, LCSW, RYT. Explore various meditative practices to enhance your spiritual path. A short discussion follows the meditation. Free will offering. The Center at Mariandale, 299 North Highland Ave., Ossining. Preregistration requested: 914-941-4455; Mariandale.org. Power – 5-6pm. A dynamic, Vinyasa-based class focused on aligning movement with breath. This class allows participants to challenge themselves through movement geared towards enhancing strength and endurance via vigorous flows. $25 drop-in. Luna Power Yoga, 175 Main St., Brewster. Info: 845-276-4619; LunaPowerYoga.com.
Level 1 Yoga – 5:30pm. Discover the foundations of yoga through seated and standing poses along with Sun A Salutations. Suitable for beginners, this class helps build strength, flexibility and confidence on the mat. Tula Yoga for Wellness, Hammond Museum, 28 Deveau Rd., North Salem. Info: 914806-3286; TulaYogaForWellness.com.
Barre Pilates Blend Class – 6-7pm. Combining ballet-inspired movements with Pilates alignment principles, this class incorporates light resistance with high repetition moves that challenge strength, coordination and balance. $23 preregistration, $25 drop-in. Health-Balanced Fitness Studio, 900 South Lake Blvd, Ste. 6, Mahopac. Register call/ text: 845-216-6810 or HealthBalanced.com.
Balanced Rock Zen – 6:30-8:30pm. MeditationMindfulness-Zen in the Korean Seon tradition. Beginning and experienced practitioners are welcome. $15 suggested donation. Union Hall, 2 Keeler Ln., 2nd Fl. studio, North Salem. Info: 845-6669-6551.
Radiant Flow with Rajni – 7pm. A rhythmic Vinyasa class geared to inspire your most radiant self. This evening practice includes some heat building sequences designed to build inner stability and clarity. All levels are welcome. Some yoga experience is helpful. $17. PranaMoon Yoga, 1000 N. Division St., Ste. 2H, Peekskill. Info/register: 845-528-0318; PranaMoonYoga.com.
Sacred Chanting Circle – 7-8:30pm. With Eileen O’Hare and friends A safe and sacred space to connect heart and soul to self, each other and Spirit. All voices welcome. $25 suggested donation. The Healing House, 11 N. Cedar St., Beacon. Text to RSVP: 914-456-7789.
Friday
Vinyasa Yoga Flow: Open Level – 9-10am. Flow through mindful stretches, gentle breathwork and accessible poses, with your knowledgeable teacher’s hands-on adjustments. Designed for beginners and seasoned practitioners alike—$20. Zen Garden Health Coaching & Yoga, 25 Carpenter Pl., Yorktown Heights. Info/register: 917-721-2529; ZenGardenYoga.net.
Smart Strength Training for Women – 10:1511:15am. With Erin Baker. Focus on strength and movement patterns for daily life. $28; packages available. FulBeing Collective; 8 Barristers Row, Wappingers Falls. Info/register: FulBeingCollective. com/ClassesWorkshops.
Mom and Baby Bonding Through Yoga –11am-12pm. This yoga class supports postpartum moms and babies (ages 6 weeks to pre-crawling) with gentle movement, infant bonding and community—honoring both your recovery and your baby’s early development. $30. Yoga Haven, 125 Marbledale Rd., Tuckahoe. Info/register: 914-7210546; YogaHaven.com/events-series.
My Friend, PerI: A Free Perimenopause Workshop Series — 2/6, 2/13, 2/27. 11am-12:30pm. Certified herbalist Tara Gregorio leads a free three-week workshop series exploring the physical and hormonal changes of perimenopause and natural ways to support hormone metabolism. Walk-ins welcome; registration suggested. Free. The Hub, 3590 Route 9, Suite 109, Cold Spring. MyFriendPeri.eventbrite.com.
Overnight Healing Retreat in the Energy Enhancement System – 8:45pm-6:30am. Experience deep healing as scalar energy frequencies rejuvenate your cells and spirit while you sleep. Bring sheets, pillow, blanket, water and any comforts needed for a good night’s sleep. Quantum Healing & Wellness, 7 Norm Ave., Ste. 202, Bedford Hills. Pricing/preregistration (required): 914-218-3428; WellnessLiving.com.
Saturday
Barre Power – 8:15am. Barre, RedTail-style: highintensity movement meets deep muscle activation, functional strength and expert sequencing. No ballet needed—just come ready to move with intention, precision and power. $25 drop-in; class cards and memberships available. RedTail Power Yoga, 810 Rte. 82, Hopewell Junction. Info: RedTailPowerYoga. com; 845-605-2257.
Barre Sculpt – 8:45am. A challenging, total-body workout utilizing low-impact and high-intensity movements to improve strength and flexibility. BYO mat. Grip socks recommended. $35 per class or monthly packages available. Barrebelle by Joelle, 83 N. Greeley Ave., Chappaqua. Info/ register: 646-734-6964; BarreBelleByJoelle.com.
Level 1 Yoga – 9am. Discover the foundations of yoga through seated and standing poses along with Sun A Salutations. Suitable for beginners, this class helps build strength, flexibility and confidence on the mat. Tula Yoga for Wellness, Hammond Museum, 28 Deveau Rd., North Salem. Info: 914806-3286; TulaYogaForWellness.com.
Intermediate Kripalu-Based Yoga – 9:15-10:30am. With Kathleen Hinge. For more experienced practitioners who desire more of a challenge. Be guided through more advanced postures, and invited to hold poses longer and explore personal variations. In-person or virtual. Info/register: SacredSpiritYogaCenter.org.
Shamanic Soul Constellations – 10am-5pm. First Sat. With Eileen O’Hare. Monthly gathering to explore deep healing in a safe, sacred circle. Experience shamanic, IFS (parts work), and Family Constellation practices to release old patterns and restore clarity, connection and inner balance. $75. The Healing House, 11 N. Cedar St., Beacon. Text to RSVP: 914-456-7789; EileenOhare.com/events.
Beginner Kripalu-Based Yoga – 10:45am-12pm. With Kathleen Hinge. A very nurturing practice, promoting mindfulness, flexibility and relaxation. Classes include setting intentions, guided breathing, meditation and gentle pose sequences. Suitable for beginners, and those with physical limitations. In-person or virtual. Info/register: SacredSpiritYogaCenter.org.
Beginner Yoga – 11am. Class consists of standing poses to build strength, balance and improved flexibility. Detailed instruction with focus on proper form and function will help you build a safe, fun and nurturing practice. $22. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845202-2228; Back2HealthYoga.com.
Chair Yoga with Justine – 11am-12pm. This class is designed to increase flexibility, improve joint mobility and enhance balance. Incorporating guided meditation and gentle education on the chakra system to support overall well-being and deepen your yoga practice. $23, pre-registration; $25, drop-in. Health-Balanced Fitness Studio, 900 South Lake Blvd., Ste. 6, Mahopac. Call/text for registration: 845-216-6810.
Vinyasa Flow Yoga – 11am. Vinyasa Flow Yoga for a relaxing and somatic stretch to calm the body and mind. $20 or discounted class card options. Expression Dance & Wellness Center, 2141 Crompond Rd., Cortlandt Manor. Register: 914-293-7021; ExpressionDanceWellness.com.
Gentle Hatha Yoga – 12:30pm. A yoga style based in Kripalu tradition, focusing on yoga postures, mindful awareness and self-care. Breathing techniques and meditation will be explored as well! Suitable for all levels! $20 drop-in. Class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga. com. ExpressionDanceWellness.com.
Gentle Hatha Yoga – 12:30pm. A yoga style based in Kripalu tradition, focusing on yoga postures, mindful awareness and self-care. Breathing techniques and meditation will be explored as well! Suitable for all levels! $20 drop-in. Class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.
Learn to relax. Your body is precious, as it houses your mind and spirit. Inner peace begins with a relaxed body.
—Norman Vincent Peale
List Your Classified Here: Email Erica@ WakeUpNaturally.com to place your listing.
ARE YOU CALLED TO HEALING WORK? Learn and practice Shamanism, IFS/Parts Work, Family Constellations, and Soul Retrieval. Eileen O’Hare. Call for more info. and to register: 914-456-7789.
LET IT SHINE AGAIN THRIFT STORE IN VERPLANCK – Donations needed of housewares and home decor in excellent condition. Vases, platters, dishes, pots—beautiful and useful things for the home. Items sold to support Let It Shine Food Pantry. Set up a donation appointment: email Info@LetItShineOnline.com.
IF YOU’RE READING THIS, SO ARE THOUSANDS OF OTHERS! Let us connect your business with the right customers. Contact us today to grow your local reach and impact! Call: 914-8308306 or email Erica@WakeUpNaturally.com.
MATH TUTORING AND MAHJONGG LESSONS — in Dutchess and Ulster counties. Call: 845-453-8741. Visit: MathTutoringWith Misha.com.
JOIN STRAY HELP’S TEAM of dedicated cat rescuers. Work directly with cats or help “behind the scenes”. Let’s save lives together. Visit StrayHelp.org/volunteer.
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 Erica@WakeUpNaturally.com to request our media kit.
SEARCHLIGHT MEDICAL
Laurie R. Mallis, MD, LAC 2424 Rte. 52, Hopewell Junction 845-592-4310 • SearchLightMedical.com
Frustrated with not feeling or looking your best? Let me guide you on your path to better health and well-being. Utilizing: Medical Acupuncture, ONDAMED Biofeedback Therapy, Reiki, Mei Zen Acupuncture for facial rejuvenation, weight loss and fertility. See ad, page 5.
QUIT WITH QUINN
Garrison and Online
Steve.HealingNY@gmail.com 914-473-2015 • QuitWithQuinn.com
Quit with Quinn helps people overcome daily addictions and unwanted habits ranging from sugar, smoking, alcohol, weight loss, to overeating and other compulsive habits. All natural, energetic healing programs with 90% success rate. See ad, page 6.
QUANTUM HEALING & WELLNESS
Dr. Michelle Adams, Owner & Natural Health Practitioner 7 Norm Ave., Bedford Hills • 914-218-3428 QuantumHealingAndWellnesspma.com
Dr. Adams, Natural Health Practitioner, offers AO Scan, revealing imbalances in 12 body systems, along with EESystem™ and other holistic therapies and technologies. Experience advanced energy healing, detox and cellular regeneration to restore balance and optimize wellness. Empower your body’s natural ability to heal! See ad, page 6.
MIND-BODY-WORLD OPTOMETRY
Samantha Slotnick, OD, FAAO, FCOVD 495 Central Park Ave., Ste. 301, Scarsdale 914-874-1177 • DrSlotnick.com
A whole-person, holistic approach to vision care, for all ages. Specializing in vision therapy and rehabilitation for vision problems which interfere with reading, learning, attention, performance and efficiency. Please visit website for details.
DR. LEIGH DAMKOHLER, CCSP, LMT 8 Bacon Pl., Yonkers 914-523-7947
Chiropractor-WestchesterNY.com
Personalized treatments designed for you by Westchester’s only dually licensed practicing Sports Chiropractor and Massage Therapist. Receive a unique combination of muscle work and adjustments not provided elsewhere. Dr. Leigh can help you move and feel better. Get back to the life you love!
HEART ROOT COUNSELING
Croton- On-Hudson 914-200-3718
Info@HeartRootCounseling.com HeartRootCounseling.com
Holistic therapy for adolescents, young adults and professionals. Nurturing the mind, body and soul through traditional talk therapy, trauma therapy and walk-andtalk therapy. Heal, grow and move through life with authenticity and confidence—in the office, in nature or virtually. Connect on social @ HeartRootCounseling.
JOY MATALON, LMT, CST
Locations: Ossining, Garrison 914-519-8138
JoyMatalon.com
CranioSacral Therapy with Somato Emotional Release allows physical, emotional and spiritual issues to be intimately explored bringing relief from pain and activating a healing process which continues beyond the session. Experience CST alone or integrated with acupressure.
ANNE H. BENTZEN
495 Main St., Ste. 205, 2nd Fl., Armonk 914-588-4079
Balancing4Life.com
Inner harmony fosters health and wellness. Discover modalities to relieve stress, support recovery and transformation. Reiki, BEMER therapy, sound healing, Bach Flower essences, intuitive guidance and PastLife Regression. Regular drumming circles and Stargate meditations offer growth within a supportive community.
ANN KORONOWSKI
Certified Medical Intuitive Online appointments/Schenectady
AnnEnergyHealer.com
Together, we identify deep wounds that cause energetic or emotional blocks to a vibrant and healthy life. Whether it’s physical pain or energetic imbalance, a Medical Intuitive session may be what you need. Other services include Akashic Records readings, energy work, intuitive readings.
FRESH ORGANIC SALON SOLUTIONS
Hair care, Skincare & Make up 190 Rte. 117 Bypass Rd., Bedford 914-242-1928 • FreshOrganicSalon.com
A healthy approach to beauty and wellness led by Maureen Toohey, Regional Educator for Organic Salon Systems. The fresh team is committed to making your experience fully complete and satisfying, organically. Receive a gift valued at $75 with your 1st color appointment, when you mention Natural Awakenings.
REFLECTIONS OF NATURE
LANDSCAPING
Serving the Hudson Valley Area EcoPlanner191@gmail.com 845-489-7250
LandscapingWithNature.net
Sustainable landscaping that connects you to nature. We build and maintain holistic landscapes and sacred spaces. secret gardens, labyrinths, vedic gardens, hiking trails, medicine wheels, pollinator and butterfly gardens, fairy gardens, permaculture, perennial seasonal gardens, patios and fire pits.
EYECARE ASSOCIATES, PC
Dr. Randy Schulman, MS, OD, FCOVD
Dr. Krupa Baxi • Dr. Allie Decker
Dr. Jason Grygier • Dr. Ken Landesman
Dr. Diana Ngo • Dr. Maryam Nizami
Dr. Justin Rapp • Dr. Sonia Singh
Dr. Magy Tepliz • Dr. Matthew Weatherbee 6515 Main St., Trumbull, CT • 203-374-2020 444 Westport Ave., Norwalk, CT • 203-840-1991 2600 Post Rd., Southport, CT • 203-255-4005 992 High Ridge Rd., 1M, Stamford, CT • 203-357-0204 572 US-6, Mahopac • 845-628-3750 103 S Bedford Rd., Mount Kisco • 914-241-2020 CTNYEyecare.com
We offer behavioral optometry, comprehensive vision exams, contact lenses and vision therapy. Call to schedule your appointment today.
THE SWEET PATH • MAMARONECK
Vicky Sweet
Vicky@The-Sweet-Path.com
The-Sweet-Path.com/schedule-free-consult
As a QHHT Level 2 Practitioner, I am dedicated to Dolores Cannon’s method (qhhtofficial.com/ about-us). If you feel called to experience a transformative session, I'd be honored to support your journey. Reach out to learn more or schedule your session.
See the INTUITIVE & HEALING ARTS on page 19.
REIKI
Cynthia M. Chase, LCSW, Reiki Master 860-395-0284
CynthiaMChase@gmail.com
CynthiaMChase.com
Manifest yourself as a healer; fulfill your life’s purpose! Cynthia offers personalized classes leading to Reiki levels I, II and Master level. Go to CynthiaMChase.com for details.
READINGS BY JORDON
Tarot, Intuitive Guidance, Reiki 240-755-2575
ReikiDivineHealer.com
Virtual and distance spiritual counseling, angel tarot readings, intuitive guidance, distance reiki healing. Connect with angels and loved ones for insight, love, protection and personal healing. Intuitive consultant, life coach, spiritual healer, reiki master/teacher. Book phone or FaceTime appointments. Call anytime.
ROBIN MUELLER, REIKI MASTER
Psychic Medium/Channel/Healer Armonk in Person or Remote SpiritInside.net • 914-400-7056
Robin’s various sessions including reiki healing and tarot help heal and guide. Her ability to connect to the spirit world enables her to bring amazing energy into every session. Her 5-Star Google reviews are a testament to her client’s experiences.
BE THE MEDICINE
Janet StraightArrow
973-647-2500
• BeTheMedicine.com
Remote mentoring healersteachers-therapists, spiritual seekers, Catskill retreats, trainings, classes, profound healing, clearing, reiki, Shamanic Intuitive Energy Sessions. Soul Retrievals. Past, Ancestral, current life healing. Business, home, land clearings. Get unstuck. Discover purpose. 33 years experience. Shaman, Master Healer-Teacher, Sage, Astrologer.
EILEEN O’HARE
Soul Retrieval, Shamanic Teachings Beacon, NY and Remote. 914-456-7789 • EileenOhare.com
Stuck? Anxious? Depressed? Your challenges can open the door to soulful healing—trauma, past life, and ancestral patterns. Experience lasting transformation in a safe, sacred space, guided by Eileen’s compassionate presence and 25+ years’ experience. Shamanism, IFS/Parts Work, Family Constellations.
Breast, Ovarian & Gynecological Cancer Support 914-962-6402 • 800-532-4290
SupportConnection.org
Support Connection provides free support services to people affected by breast, ovarian, or any gynecological cancer. Services include: One-on-one counseling (counselors are also cancer survivors); Support groups; Educational and wellness programs; Webinars; Social gatherings; Referrals; a national toll-free information and support hotline. See ad, page 17.
Transformative Healing • Tarot Virtual and In-Person Sessions 203-856-9566 • BethLeas.com
If not now, when? Inspire change on all levels—greater physical ease, emotional freedom, peace of mind and spiritual connection. 30+ years of intuitive healing experience with adults and children of all ages. Reiki, Jin Shin Jyutsu, Tarot.
VETERINARY HOSPITAL
44 Saint Nicholas Rd., Wappingers Falls 845-227-P-A-W-S (7297)
EarthAngelsVet.com
Where East meets West with compassionate care for a holistic approach to your pet’s health. Offering a wide range of services/products including wellness exams, nutritional support, alternative cancer therapies, surgery, dentals, acupuncture, CBD products, pet boarding and more on our beautiful 9-acre facility.
