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Whole-Person Health & Wellness Rethinking Medical Care The Rise of Integrative Health

Design Your Next Year With Purpose

The Soul of Sourdough

Ancient Sustenance for Modern Times

Healing Pets’ Body, Mind and Spirit

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January 2026

HEALTHY LIVING HEALTHY PLANET

Publisher’s Letter

Connecting With Intention in the Year Ahead

WESTCHESTER, PUTNAM & DUTCHESS COUNTIES EDITION Publisher Erica Mills Assistant to Publisher Carolyn Coogan Editorial Team Randy Kambic Erin Lehn Design & Production Courtney Ayers Kathleen Fellows Patrick Floresca Design & Layout Erica Mills Contributing Writers Robin Fasano Greer Jonas Website Carolyn Coogan Sales & Marketing Dana Boulanger Erica Mills Distribution Man in Motion LLC Cover Marco2811 on AdobeSock.com

SUBSCRIPTIONS Subscriptions are available by sending $30 (for 12 issues) to the above address.

NATIONAL TEAM

CEO Kimberly B. Whittle COO Michael Bevilacqua CMO Vee Banionis Sr. VP Operations Brian Stenzler, DC National Editor Sandra Yeyati Editor Brooke Goode Copy Editor Melanie Rankin Print Production Specialist Kevin Rankin Design Director Agnes Mazeikaite Production Flip180 Customer Service Dani Bucad

Erica Mills

As we welcome 2026, I find myself thinking less about resolutions and more about connection—how we show up for one another, how we protect our energy and how we build community with intention. At Natural Awakenings, connection is at the heart of everything we do. It lives in these pages, in our relationships with advertisers and contributors and in our shared commitment to whole-person health and well-being—mind, body and spirit.

The January issue reflects that commitment. Each page is designed to support the whole person, offering ideas and insights that nurture physical vitality, emotional balance, mental clarity and spiritual grounding. While each issue has its own focus, wholebody health and wellness remain central to everything we publish. This is how we create a trusted space for reflection, growth and connection as we begin the year together. That intention is woven into this month’s article, “Choosing Peace” (page 20), where I explore emotional autonomy and the power of responding rather than reacting. Honoring boundaries as acts of self-compassion supports personal well-being and healthier relationships. When we show up grounded and present, we create space for deeper connection. The past year reminded me how precious connection truly is. It encouraged presence, care and openness with the people I love. As we move into 2026, I see an opportunity to embrace growth and one another with curiosity, kindness and care. That same spirit is reflected in our Natural Awakenings advertisers—practitioners, educators and change-makers invested in healthier lives and stronger communities. Their work creates meaningful touchpoints, and it is an honor to share their offerings with you. This magazine would not exist without their support or the dedication of our contributors and team. Together, we form a network rooted in trust, collaboration and shared values. Natural Awakenings is more than a magazine; it is a gathering place for those who believe in mindful living and collective growth. May 2026 be a year of connection, courage and calm. May it invite us to slow down, stay present and care for one another with intention and grace.

CONTACT US Natural Awakenings Publishing Corporation 350 Main Street, Suite 9B Bedminster, NJ 07921 Ph: 239-206-2000 NaturalAwakenings@KnoWEwell.com

COMING IN MARCH

© 2026 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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Contents 12 Intergenerational Living 13 The Fellowship Community 14 The New Path Forward 16 The Power of Integrative Medicine

18 The Power of Voice 19 Holistic Health From Nose to Tail 20 Choosing Peace 22 Soulful Sourdough

Advertising & Submissions Natural Awakenings is a network of natural lifestyle magazine publishers empowering local communities with knowledge, resources and connections to lead healthier lives on a healthy planet.

13 Community Spotlight 16 Feature Story 19 Natural Pet

22 Conscious Eating 25 Calendar 28 Classifieds 29 Resource Guide

Departments 6 News Briefs 10 Event Spotlight 11 Health Brief 12 Healing Ways

To advertise with Natural Awakenings or request a media kit, please contact us at 914-830-8306 or email Erica@WakeUpNaturally.com. Email articles, news items, calendar events to: Admin@WakeUpNaturally.com. Deadline: the 8th of the month. Advertising Deadline: the 12th of the month.

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January 2026

News Briefs

On January 7, from 7 to 9 p.m., Dr. Samantha Slotnick will give a free presentation at MindBody-World Optometry, her Scarsdale-based practice, entitled Visual Rehabilitation in Traumatic Brain Injury (TBI).

In this educational, handson workshop, participants will learn how double vision, disorientation, misperceptions and other post-concussion visual symptoms can be addressed using vision therapy to improve reading and concentration. Patients, parents, caregivers and professionals are all welcomed. Following the presentation, there will be plenty of time for Q&A with Slotnick to address specific concerns. As a behavioral optometrist, Slotnick takes a holistic, interactive approach to the treatment of vision problems. “Visual rehabilitation has proven to be a useful adjunct to physical and other therapies for TBI patients,” she shares. This event is a part of Mind-Body-World Optometry’s free, in-office series of workshops meant to support community education on a variety of vision-related topics.

Awaken Your Year With a Free Week of Healing Classes

Universal Healing Arts, in Cortlandt Manor, is welcoming the community to begin the new year with Awaken, a full week of free introductory classes designed to nurture transformation from the inside out. Owner Shima Chayvet and her team offer a healing, safe and uplifting environment with trusted practitioners, teachers and instructors dedicated to supporting each person’s journey toward greater balance and well-being. Photo Credit: Lisa Cito

Understanding Post-Concussion Visual Symptoms

From January 5 to 11, new students can explore the center’s recurring weekly classes at no cost. Offerings include a sound bath, chair yoga, gentle yoga, tai chi and qigong, a drum circle and Feldenkrais—each of them created to ease stress, reconnect students with their inner energy, and help them gently deepen their practice.

For more than 20 years, Slotnick has been helping her patients open their eyes to an enhanced way of seeing and perceiving their world. Mind-Body-World Optometry offers vision care for all ages.

Participants are encouraged to try different modalities risk-free, learn foundational techniques in a supportive, soul-aligned community and experience how movement, sound and mindful practices can open a powerful path to personal transformation. “Whether you’re seeking inspiration, grounding or a renewed sense of connection, Awaken is an opportunity to step into the new year supported, guided and aligned,” says Chayvet.

Location: Mind-Body-World Optometry, 495 Central Park Ave., Ste. 301, Scarsdale. To RSVP (requested), call 914-874-1177. For more information, visit DrSlotnick.com.

Location: 4 Crestview Ave., Cortlandt Manor. For more information including class dates and times, call 914-737-4325 or visit Universal HealingArts.com.

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Sacred Spirit Yoga and Healing Arts Center, in Dobbs Ferry, is offering a once-monthly weekday evening Candlelit Yin Yoga class through May, inviting the community to slow down, soften and reconnect with themselves.

“We’re so good at doing! Candlelit Yin Yoga is a chance to practice stopping,” says instructor Kathleen Hinge. “You enter a room with gentle candlelight and soft music, and already you begin to feel calmer.” These gatherings reflect the center’s broader vision of offering yoga and movement influenced by the Kripalu tradition, meditation and contemplative practices, live music, energy healing, creative exploration and self-development. Grounded in spiritual values, Sacred Spirit Yoga is committed to making enriching experiences accessible to all and encouraging participants to bring those values more fully into their daily lives and wider world. In Yin yoga, poses are held passively for several minutes as breath slows and awareness settles into the stretch. “This combination of passive stretch, extended hold, slow breath and meditative attention restores energy and promotes a deep sense of calm and wellbeing,” explains Hinge. Because the practice gently targets joints and connective tissues, it complements more active yoga styles. Its sustained inner focus also makes Yin yoga an inviting entry point for meditation. “It’s really perfect for those who want to start a meditation practice but have a hard time sitting still,” Hinge adds. Cost: $30. Sacred Spirit is located on the South Presbyterian Church campus, 343 Broadway, Dobbs Ferry. For more information or to register (required), visit SacredSpiritYogaCenter.org.

Sharpen Your Mind and Enhance Your Life with Sharp Again

Sharp Again, a nonprofit organization dedicated to reversing and preventing memory loss, is now enrolling participants for its upcoming Sharpen Your Mind, Enhance Your Life program, beginning from noon to 1 p.m. on January 27. This six-week virtual coaching journey offers a proactive path to preserving, strengthening and enhancing long-term cognitive health. Pexels/Tima Miroshnichenko)

Unwind and Restore with Candlelit Yin Yoga

Simple lifestyle shifts—such as improving nutrition, staying active, getting restorative sleep and reducing stress—are proven to support brain function, but these changes can be difficult to sustain without proper guidance. This offering is designed to give people the tools, structure and encouragement they need to make meaningful progress. In less than two months, attendees can begin building habits that support sharper thinking and a more vibrant life. The series includes two, private, one-on-one consultations with a Sharp Again health coach; six weekly, interactive Zoom sessions; a step-bystep workbook; educational videos and quizzes; ongoing email support; and access to a library of research and brain health resources. Altogether, these elements create a supportive, empowering framework that helps participants take control of their cognitive well-being. Sharpen Your Mind, Enhance Your Life is ideal for individuals that live independently, are noticing mild memory changes or simply want to strengthen their cognitive resilience through sustainable lifestyle changes. Personalized attention and a clear roadmap help participants stay motivated and confident in their progress. Cost: $129. Register at SharpAgain.org. For scholarship information, visit SharperMinds@SharpAgain.org. Follow Sharp Again on Facebook and Instagram for program updates.

Back2HealthYoga.com • (845) 202-2228

January 2026

News Briefs

Groundbreaking Reiki Fusion Training for Advanced Practitioners For the first time ever, Cynthia M. Chase, LCSW, Reiki Master and author of Celestial Lessons: A Healer’s Journey to the Light and Back, is offering certification in Reiki Fusion—a powerful, proprietary method that is 10 years in the making.

Designed for Reiki Masters ready to deepen their practice, Reiki Fusion merges traditional reiki energy healing with guided shamanic journeyCynthia M. Chase ing, somatic bodywork and hypnosis. Rather than receiving healing passively, clients are guided inward to access their own healing wisdom and light—making this an empowering and transformative modality. The 10-class certification series will launch in February at Chase’s Yonkers, New York, office, with rolling enrollment and flexible options for both in-person and virtual participation. Each class is 90 minutes long, moving students through Initiate, Practitioner, Master and Teacher levels. Class frequency can be customized to accommodate personal schedules or financial needs, and 1:1 training is available upon request. In-person attunements are recommended. Chase brings more than 30 years of experience as a licensed clinical social worker and healer who bridges Western psychology with Eastern energy work. Her methodology was born from a profound near-death experience at age 27 and has been refined through years of practice. Small class sizes ensure individual attention and deep integration. Cost: $150 per class. Pre-requisite: Master-level reiki certification from any teacher or lineage. For more information or to register, call 860-3950284, email CynthiaMChase@gmail.com or visit CynthiaMChase.com.

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Wellness Treatments Just Got Easier at Hudson Valley Hemp

Hudson Valley Hemp—New York’s trusted leader in hemp-based wellness—has expanded its accessibility by now accepting NYSHIP insurance, including coverage for medical massage therapy. As wellness benefits vary by carrier and plan, clients are encouraged to confirm details such as required referrals, eligible services and reimbursement limits. The Hudson Valley Hemp team can also assist with documentation for clients whose insurance plans offer complementary-care or wellness reimbursements. “Our mission is to make high-quality, natural, therapeutic care more accessible,” says Hudson Valley Hemp President Danielle Canora, who continues to curate exceptional hemp wellness products and services rooted in integrity and whole-body support. In addition, the company has partnered with EllieMD, an online medical wellness platform offering personalized, conciergestyle care through simple, discreet virtual visits. Through EllieMD, clients gain access to licensed medical providers specializing in longevity, weight management, hormone balance, sexual wellness, skincare and microdose support. This alliance allows clients to elevate their self-care journey with trusted medical guidance tailored to their unique goals. By combining accessible insurance options with expanded virtual medical services, Hudson Valley Hemp is making both its hemp-based massage therapy treatments and its medical wellness offerings more affordable and convenient than ever. Location: 888 Rte. 6, Mahopac. For more information, call 845-442-3346, email BookNow@ HudsonValleyHemp.com or visit HudsonValley Hemp.com. Access EllieMD through EllieMD. com/HudsonValleyHemp. See ad, page 10.

Tribe TLC Unveils New Logo as it Enters ‘TLC 3.0’ Era Tribe TLC, a healthy living networking community centered on connection, collaboration and community, has unveiled a new logo as it approaches nearly three decades of supporting wellness professionals. The launch marks what the organization is calling “Tribe TLC 3.0,” a new chapter reflecting its continued growth and evolution.

The refreshed logo was designed by Jennifer Faye Colombo and is intended to capture Tribe TLC’s playful, heart-centered energy, expanding locations and diverse offerings. Organizers say the new visual identity reflects the strength of the community and its commitment to fostering meaningful relationships among holistic and wellness-focused professionals. “This logo truly reflects who we are and who we are becoming,” said Beth Leas, founder and leader of Tribe TLC. “It represents our heart, our growth and the incredible community of wellness professionals who show up with so much love, creativity and connection.” Leas continues to serve as the primary connector within Tribe TLC, bringing members together across regions and creating opportunities for collaboration, visibility and support. Later this year, Tribe TLC plans to expand into new locations while introducing new events, deeper collaborations and enhanced opportunities for members to build authentic professional and personal connections. Tribe TLC membership is open to wellness professionals seeking meaningful connection, community support and collaboration. Members gain access to networking events, shared resources and a growing, heart-centered community rooted in wellness and creativity. With a new logo and renewed momentum, Tribe TLC is positioning itself for its most connected and vibrant era yet. For more information or to become a member, call or text 203-856-9566, email TLCBethLeas@gmail.com or visit TribeTLC.com.

WHERE NATURE IS THE THERAPIST

FOREST THERAPY Inspired by (shinrin-yoku), reconnects individuals with nature through mindfulness. Valerie Smith, a Certified Forest Therapy Guide and Licensed Psychotherapist, invites you to slow down and rediscover yourself.

VALERIE SMITH, LCSW, CFTG Psychotherapist and Practice Owner Licensed Clinical Social Worker Certified: IADC, EMDR, Forest Therapy

SugarMapleCounseling.com January 2026

Event Spotlight

Reboot Program Helps Women in Midlife Reclaim Strength and Balance

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Jennifer Mullen

he Simply Living Way, a lifestyle-based wellness practice led by certified integrative health coach and menopause specialist Jennifer Mullen, is offering a six-week midlife wellness program entitled The Reboot and designed specifically for women ages 35 and older. Launching the week of January 19, with the first live group call on January 22, the program supports women navigating hormonal shifts, changing energy levels and evolving health priorities during midlife.

Rather than focusing on restrictive diets or quick-fix solutions, The Reboot emphasizes sustainable, hormone-aware lifestyle changes that support strength, metabolic health, nervous system regulation and long-term vitality. Participants are guided through foundational habits including nutrition, movement, stress management, sleep and daily rhythms, with a focus on practical strategies that fit real life. The program blends self-paced educational modules with live group support, offering both flexibility and community connection. This structure allows participants to build knowledge while receiving guidance, accountability and encouragement as they implement changes. Mullen brings a grounded and approachable perspective to midlife wellness, helping women feel stronger, more balanced and empowered to make informed health choices. Attendees will gain a realistic, education-based approach to midlife health that prioritizes longevity, resilience and sustainable change.

Spring Information Session and Campus Tour Saturday, April 18th at 10am

BLUE ROCK SCHOOL

Cost: $399. Sessions are held virtually. For more information or to register, email Jen@TheSimplyLivingWay.com or visit Go.TheSimplyLivingWay.com.

and Forest Play Summer Program

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If a window of opportunity appears, don’t pull down the shade. —Tom Peters

Health Brief

A Gentle, Effective Approach to Chronic Low Back Pain by Dr. Laurie R. Mallis

By New Africaon AdobeStock.com

hronic low back pain (CLBP) is one of the most common and disabling conditions worldwide, and the likelihood of experiencing it increases with age. More than one-third of adults 65 and older will face ongoing low back pain at some point. When medical and neurological causes have been ruled out, pain that persists for 12 weeks or more is classified as chronic—often leaving patients searching for relief that doesn’t come with the risks of long-term medications.

For many, acupuncture offers a safe, effective and nonpharmacologic alternative. A recent clinical trial published in the Journal of the American Medical Association found that older adults receiving acupuncture not only experienced meaningful pain relief during their initial treatment phase, but also maintained those improvements through regular follow-up sessions. Participants treated in a six- to 12-month period showed significant gains in both comfort and daily function.

While the study focused on older adults, its findings support what practitioners see every day: Acupuncture can be a powerful first-line therapy for anyone living with chronic low back pain. By supporting circulation, reducing inflammation and helping the body recalibrate its natural healing responses, acupuncture can provide a gentle pathway back toward ease and mobility—without the side effects of medications such as opioids, NSAIDs or gabapentin. For those seeking long-term relief, acupuncture offers a proven, low-risk option that honors both safety and whole-body well-being. Laurie R. Mallis, M.D., LAc, is the owner of SearchLight Medical, located at 2424 Rte. 52, Ste. 1A, in Hopewell Junction. For more information or to make an appointment, call 845592-4310, email SearchLightMed@Optimum. net or visit SearchLightMedical.com. See ad, page 6.

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JV Mall, 650 Lee Blvd. 914-214-8111 • PurePresenceYogaNY.com

January 2026

Healing Ways

Intergenerational Living A Healing Model for Families and Communities

Aflo Images from Aflo/CanvaPro

by Hannah Tytus

octor of Natural Medicine Sofia Chavez, a curandera, or traditional healer, reflects on her vibrant upbringing in New Mexico. “I grew up with Native American, Latinx, Mexica, Navajo, and Apache family—the blended people and traditions of New Mexico,” she recalls. “I spent a lot of time with my great-grandparents. The tradition was to let your hair grow long, and I remember how my great-grandfather would sit on the front porch with me and braid my hair.” This early immersion in family, ceremony and the rhythms of the land shaped Chavez’s lifelong path of healing.

After moving across the country and starting her own family, Chavez returned to visit her mother’s New Mexico ranch with a 5-yearold daughter. The visit was joyful, but Chavez was struck by the fact that her daughter barely knew her grandmother, seeing her as a kind stranger rather than a close relation. “My children didn’t experience grandparents the way I did, didn’t know them as I did, and this is how language, culture and ceremony become lost,” she laments. The daily sharing of customs and storytelling that Chavez valued so highly growing up with her grandparents was possible only because of their proximity. Today, her daughter is all grown up and has children of her own. To preserve the family heritage, Chavez once again lives in a mixed-generation home, allowing her to share important values and traditions with her grandchildren. This is reflective of a larger trend as multigenerational households are on the rise again after having declined in the mid-20th century.

Adapting to Shifting Trends

Ginger Raya, Ed.D., a healthcare executive,

educator, speaker and executive coach in El Paso, Texas, views intergenerational living as a response to systemic strain and a necessity for mutual care. “The benefit is that you have more support—someone who can help you out,” she explains. “If your child is sick, someone can call and advocate for you. Someone can take your parent to an appointment. In this economy, living together is going to make more and more sense.” Chavez points out, “During the 1950s through the 1990s, there was such an emphasis on doing things on your own, driven by prosperity. In that independence, we forgot that we need each other. Now the cycle continues, and our world is flowing into different times. We’re remembering that we need one another.” Within her cultural beliefs, which view the world as inherently cyclical and relational, this shift is part of a larger pattern. “We’re living in these cycles of life,” Chavez says. “If we’re going to reclaim our joy and optimism, we have to move forward with it together.” Raya acknowledges that while families are remembering the value of connection, they are also confronting long-held cultural stigmas. “We carry unnecessary shame about aging and dependence,” Raya says, adding that increasing dependence with age is a natural part of life. “Why not embrace intergenerational living?”

Leading a Richer Life

Chavez passes down her way of life through small moments, as her great-grandparents did. “I take my grandchild outside so she can hear me as I do my sun salutations,” she says.

WHERE GRIEF MEETS RECONNECTION Transform sorrow into serenity. • Induced After-Death Communication (IADC) therapy reunites individuals with loved ones who have passed. • This evidence-based method fosters healing and peace. • The only licensed IADC practitioner in the lower Hudson Valley.

VALERIE SMITH, LCSW, CFTG Psychotherapist and Practice Owner Licensed Clinical Social Worker Certified: IADC, EMDR, Forest Therapy

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“We go to the trees so she can touch the leaves and the bark. My hope is that by being present with me—hearing our prayers and gratitude for food, for nature, for connection— she’ll absorb it. By watching me simply being myself, talking to the earth and the plants, I hope her life will be richer, more vibrant.” Shared living isn’t all harmony. “Sometimes we need our personal, private cave time,” says Chavez, noting that sacred moments of stillness and connection to both nature and spirit are essential for maintaining our equanimity. By honoring this recharge time in ourselves and others, we create the conditions for greater harmony within the household. At the same time, balance and flexibility are also important; Chavez may miss a morning ritual or two if her grandchild is sick or her daughter needs her. It is a reminder that honoring both structure and spontaneity allows intergenerational life to flow more naturally.

Listening Deeply

“When we live together, there are simply more possibilities to talk, to listen, to grow and to connect. By being in environments of togetherness more often, you have more chances to really learn how to listen—far more than when you see each other only a few times a year,” says Chavez. Interpersonal disagreements or “growing pains” can be navigated with a facilitator. In her culture, pláticas—heartfelt, empathetic conversations—are treasured and integral to ceremonies, including the sacred sweat lodge, where a medicine person facilitates emotional and relational healing through an environment of warmth and song. In other communities, therapy together can help ease tensions and build bridges. Intergenerational living presents challenges but also offers connection, learning and wisdom across generations. For Chavez, “Traditions are a beautiful way to share our love.” Hannah Tytus is an integrative health coach, researcher and content creator at KnoWEwell, P.B.C., and former writer at the National Institutes of Health.

Community Spotlight

The Fellowship Community A Living Model of Intergenerational Care

estled on 80 acres of forests, fields and biodynamic farmland in Chestnut Ridge, New York, The Fellowship Community offers a holistic, human-centered approach to elder care rooted in the spiritual philosophy of Anthroposophy. Founded in 1966 by physician Paul Scharff and his wife, Ann, the Fellowship was created in response to a growing concern that elder care was becoming increasingly routinized and impersonal. More than five decades later, it remains a vibrant, work-based, intergenerational community where elders are supported as whole human beings—body, soul and spirit. Approximately 140 elder members, co-workers and their children live together on the rural campus, located about 30 miles northwest of New York City. The community blends independent living, meaningful work and shared cultural life to create an environment where elders feel valued, purposeful and deeply connected. A range of living options, including independent apartments, studios and private rooms with individualized support, allowss members to age in place with dignity and continuity of care. Daily life at the Fellowship is rich with opportunity. Residents enjoy nourishing meals, therapeutic and medical services, and a lively cultural calendar that includes movement classes, music, films, lectures, study groups and seasonal celebrations. Lifelong learning is woven into the rhythm of the community, with hands-on experiences in speech arts, painting, pottery, woodworking, weaving, baking and biodynamic farming. Intergenerational collaboration is central, with young and old working, learning and growing together in service to one another and to the land. “Our approach to elder care is deeply relational,” says Mia Bieber, admissions manager at Rudolf Steiner Fellowship Foundation, the nonprofit that oversees the community. “We believe it should foster joy, belonging and continued development. Here, the wisdom of the elders and the striving of the young meet in a way that enriches everyone.” Guided by a mission to cultivate a social process worthy of our common humanity, the Fellowship emphasizes individualized care, meaningful work, continuing education and responsible stewardship of the earth. Biodynamic agriculture, cooperation with neighboring institutions of the Threefold Community, and a commitment to social renewal through equality, economic brotherhood and cultural freedom are integral to its vision. The Fellowship continues to expand its legacy as a living model of intergenerational care—one that supports purpose, connection and growth throughout all phases of life. They are now accepting new member applications. Location: 241 Hungry Hollow Rd., Chestnut Ridge. For more information, call 845-3568494, ext. 2, email rsffOffice@FellowshipCommunity.org or visit FellowshipCommunity. org. See ad, page 21. January 2026

The New Path Forward Harnessing the Power of 1-Year Energy

“The zero point is not an escape from reality; it is the ultimate act of reclaiming one’s creative power from the chaos.” -Greer Jonas As the universal 1 energy emerges, the focus shifts from completion to courageous initiation, challenging the individual to claim direction and leadership. True leadership begins not with a bold public statement, but with the quiet courage to claim one’s own center.

Your Personal Year Cycle

by Greer Jonas

Each person experiences the 2026 shift of new beginnings through a unique, personal year number based on birth month and day.

Find Your Personal Year in 2026

Birth Month + Birth Day + Current Year = Personal Year Add each individual number separately and then reduce. See sample below for someone born April 12. Birth Month

Birth Day

Current Year - 2026

Personal Year

4 (April)

4+1+2+2+0+2+6 = 17

1+7 = 8

Once calculated, the specific energy, focus and lessons are described. Use the intention template to form a personal year vision statement. 1 ~ The Year of the Seed Focus: New beginnings and leadership. Initiate ideas and assert authentic direction. Intention template: “Today, I lead with a new idea or my authentic voice.”

Eagle Spirit by Greer Jonas

s the calendar turns to 2026, a vibrant sense of freshness fills the air. This moment is recognized as the powerful 1-year of new beginnings, a universal cycle of bold action and pioneering spirit (2+0+2+6=10/1). Following a year of deep reflection in the global 9-year of 2025 (2+0+2+5=9), much was present in a world filled with change as well as opposing views and desires. It is essential to realize that regardless of the external environment, the effect of the year is also reflected inward.

2 ~ The Year of the Mirror Focus: Cooperation, balance and love. Cultivate relationships by being present and sharing openly. Intention template: “Today, I seek harmony by engaging, listening or cooperating.” 3 ~ The Year of the Bloom Focus: Joyful self-expression and creative expansion through art, writing and communication. Intention template: “Today, I share my vibrance openly through joy, creation or a project.”

The 9-year provided vital energy and knowledge for transformation, challenging each person to identify and understand internal obstacles that held that person back. This period clarified what no longer serves authentic happiness. Now the individual is invited to step forward and plant the seeds for what is truly desired.

4 ~ The Year of the Foundation/Builder Focus: Structure, discipline and building. Commit to organization, career and securing a stable base.

The Gentle Pause Before the Leap–The Zero

5 ~ The Year of the Wild Vine Focus: Dynamic change, movement and personal freedom. Embrace flexibility and welcome exploration.

The 1-year is a profound beginning. The lesson is to be conscious of what is released. A quiet pause provides the empty canvas for the new cycle. Before decisive action, each person is called to the still point of zero—the silent creative void where new beginnings are conceived. 14

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Intention template: “Today, I commit to building a routine, a stable base or a new project.”

Intention template: “Today, I welcome change by exploring a new path or being flexible.”

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6 ~ The Year of the Nurturer Focus: Compassion, service, self-love and responsibility. Nurture relationships and integrate initiatives domestically.

8 ~ The Year of the Harvest Focus: Leadership, empowerment, material achievement and financial reward. Manage resources wisely and focus on large-scale projects.

Intention template: “Today, I open my heart and share with family, community, self or nature.”

Intention template: “Today, I claim my power by making a decision, managing resources or creating a program.”

7 ~ The Year of the Deep Well Focus: Inner reflection, study and spiritual growth. Trust intuition and commit to mastery.

9 ~ The Year of the Chrysalis Focus: Transformation, completion and letting go. Release past limitations and discover what is important to release.

Intention template: “Today, I listen to the stillness and challenge myself to create, research, meditate or try something new.”

Intention template: “Today, I release a limiting belief or finished project to step into my future.”

Find Master Number Personal Year “11” or “22” Birth Month + Birth Day + Current Year = Personal Year If personal year sum reduces to an '11' or '22', do not reduce further. Add each individual number separately. See samples below. Birth Month

Birth Day

Current Year - 2026

Personal Year

1 (January)

8+2+9+2+0+2+6 = 29 (2+9=11)

8 (August)

8+2+2+2+0+2+6 = 22

Master Numbers

11/2 ~ The Year of the Master Transmitter

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Reiki

Focus: Divine inspiration, intuitive wisdom and spiritual insight.

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Anne Bentzen, Jikiden Reiki Certified Teacher/Practitioner 495 Main St., Ste. 205, 2nd Fl, Armonk 914-588-4079 • Balancing4Life.com

Intention template: “Today, I trust my inner voice to guide, inspire or lead my actions.”

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22/4 ~ The Year of the Master Architect Focus: Divine connector and manifestor with the potential to influence, inspire and build innovative projects. Intention template: “Today, I commit to building a major vision or a community project.”

Intuitive & Healing Arts

Jessie Parker, Owner Personalized Virtual Sessions SweetPeaWellness.co

Morning Light by Greer Jonas

The Universal 1 Energy is a powerful invitation to claim your leadership and step onto your new path. “Let your internal light be your guide, and your courage will follow.” -Greer Jonas Greer Jonas is an intuitive numerologist, artist, blogger and teacher living in New York City. She has been practicing for more than 20 years and conducts readings, special events and webinars. Connect at GreerDJonas@gmail.com, Numerology4YourSoul.com and GreerJonas.com. All art accompanying this article was created by Greer Jonas.

Add your business here. Call: 914-830-8306 January 2026

Feature Story

The Power of Integrative Medicine A Guide to Whole-Person Care by Hannah Tytus

s interest in health and wellness grows, more people are seeking medical models that go beyond symptom treatment and disease management. Integrative medicine has emerged as one such approach, blending conventional and complementary methods to address the health of the whole person. An integrative health approach offers a practical, evidence-informed framework for personalized care. Its focus is shifting the conversation to prevention by cultivating holistic health that goes beyond the absence of disease.

Defining Integrative Medicine

The Academic Consortium for Integrative Medicine & Health defines integrative medicine as a philosophy that emphasizes the practitioner-patient relationship, focuses on the whole person, is evidence based and draws on all appropriate therapies and lifestyle approaches that promote optimal health and healing. Brent Bauer, M.D., a professor of medicine and the research chair for Mayo Clinic Integrative Medicine and Health, describes it as “bringing the best of both conventional and evidence-based complementary therapies together to optimally meet the needs of the patient. We simply ask, what is the best therapy for the individual patient? That gets us back to what I would think of as plain old good medicine."

indahlestar29 _ Indah Lestari/CanvaPro

On an integrative health team, medical doctors may work alongside acupuncturists, naturopaths, herbalists, chiropractors, massage therapists or any number of specialized practitioners. “Integrative

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medicine is taking the best of what we call Western medicine and integrating it into what is practiced in other parts of the world to create a health plan where the patient is the focus,” says Hakima Amri, Ph.D., co-director of the integrative medicine and health sciences program at Georgetown University. These other medicine systems include Traditional Chinese Medicine, Indian Ayurveda, Unani-Tibb medicine, homeopathy and others.

The Whole-Person Mindset

Integrative medicine is about viewing patients holistically, considering all parts of their humanity. Rather than examining organs or systems in isolation, practitioners evaluate the multitude of factors that influence illness or well-being. It emphasizes disease prevention, resilience building and health restoration throughout the lifespan. “We bring a whole team of practitioners to work with the patient, to look at the patient as a whole and not only treat symptoms, but to truly heal the patient,” explains Amri. Whole-person health rests on five key principles: patient-centered, relationship-based care; personalized health plans; attention to physical, mental and spiritual well-being; prevention and self-responsibility; and collaboration across modalities and providers. It acknowledges the patient as being embedded in environmental, relational, emotional and spiritual contexts that each play a part.

Integrative Medicine in Practice

Bauer explains how an integrative approach might work for a surgery patient. “If they have pain, a conventional approach might include medications, physical therapy or perhaps an injection. As an integrative physician, I have an even larger toolkit with things such as acupuncture, tuina (a Chinese bodywork technique), massage, mind-body practices like yoga and meditation, herbs and supplements, and low-level laser therapy.” As the medical doctor leading the team, Bauer confers with other in-house practitioners to build a customized care plan. This expanded toolkit gives him a better chance of finding a therapy that not only works for the patient but also fits their personal preferences to optimize their quality of life.

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“Chronic conditions are the biggest plight to humanity today. People are living with cardiovascular disease, diabetes, allergies, irritable bowel disorders and more, often with multiple conditions at once,” says Amri. Chronic disease is now a leading health challenge in the United States, heavily impacting quality of life for many. One in four American adults lives with chronic pain. At the same time, the use of complementary and integrative approaches has risen sharply from 19.2 percent in 2002 to 36.7 percent in 2022, with increases in yoga and meditation leading the growth. “I think integrative medicine is an excellent approach for any patient,” says Bauer. “But I think it really shines when it comes to patients with chronic disease. By definition, most chronic illnesses are ones that conventional medicine cannot cure.” At the Mayo Clinic, he sees firsthand how integrative approaches can transform lives. He often introduces mindfulness and biofeedback-based meditation to help patients manage stress. Beyond symptom relief, Bauer emphasizes a comprehensive lifestyle framework rooted in integrative principles that include balanced nutrition, regular exercise, daily mind-body practice, restorative sleep, strong social and spiritual connections, and time in nature, finding these evidencebased habits to be not only restorative, but profoundly transformative.

Misconceptions and Skepticism

When it comes to innovative healing philosophies, myths abound. Here are some common misconceptions about integrative medicine. • Myth: Integrative medicine is exotic. People often think it is coming from elsewhere—other people’s traditions—and not our culture, yet many of the modalities were founded in the West, including naturopathy, chiropractic, osteopathy and homeopathy, notes Amri. • Myth: Integrative is the same as alternative. Integrative medicine is not

alternative medicine. Alternative therapies replace conventional care, often without scientific evidence, while integrative medicine combines evidencebased approaches for positive outcomes. • Myth: There is little scientific evidence. According to Amri, the assumption that there is no scientific evidence to support the use of integrative medicine is 30 years out of date. Today, almost every major healing modality has been studied. Bauer highlights the scale of research, pointing to the Mayo Clinic Integrative Medicine program, which has published more than 600 peer-reviewed manuscripts covering hundreds of clinical trials over three decades showing the benefits of massage, acupuncture and mind-body practices. SDI Productions from Getty Images Signature/CanvaPro

Why Whole-Person Health Matters

Communicating With Healthcare Providers

Although one-third of adults report using complementary and integrative medicine modalities, at least 42 percent of users do not disclose their integrative therapy usage to their doctor. This nondisclosure can be dangerous, as many integrative modalities can potentially interact with medications or chronic conditions. Amri offers an example: “Ginkgo biloba is good for improving memory, but it is also a blood thinner. If someone is on prescription blood thinners, it could cause serious complications.” Many herbs and supplements can interact with prescription medications and preexisting conditions, so it is very important to establish an open and honest dialogue with healthcare providers. To facilitate good conversations, Amri advises patients to be open and well-prepared. She encourages patients to bring their

research materials with them to their appointments: “Do your research ahead of time,” she says. “If there are papers or studies you find interesting, take them with you and share them with your doctor. Be prepared and explain why you want to try certain therapies.” “Physicians can do their part by listening carefully and by honestly acknowledging where their knowledge base might be limited,” says Bauer. “This is a great time for them to reach out to their integrative medicine colleagues and have them provide guidance to help meet the patient’s needs with evidence-based approaches.”

Looking Ahead

Despite the growth in integrative medicine, key barriers remain. Bauer points to insurance as the biggest gap, explaining, “Very few of these evidence-based, helpful, cost-avoiding therapies are covered by payers. My hope is that we see that change significantly in the immediate future. In a five-to-ten-year time frame, I think we’ll simply drop all the labels and call it good medicine.” Amri also sees the field evolving quickly. “We’ve been training a whole generation of researchers that look at things differently,” she remarks, adding that policy reform and adequate reimbursements are essential to making integrative care more accessible. Integrative medicine brings together evidence, empathy and empowerment, uniting the best of conventional, traditional and complementary approaches. It emphasizes collaboration between patients and providers, shared responsibility for wellness and a comprehensive focus on the whole person. By bridging therapies, fostering dialogue and addressing chronic disease with both science and compassion, integrative care offers a hopeful path to redefining modern health. Hannah Tytus is an integrative health coach, researcher and content creator at KnoWEwell, P.B.C., and former writer at the National Institutes of Health. January 2026

The Power of Voice

Sing. Just start making sound in whatever way feels natural. Sing in the car, in the shower, in the kitchen. During yoga practice or an exercise workout, sigh, moan or groan. If we are in a difficult pose, let out a sigh. Sound moves energy through the body. Often in a pose there’s a tendency to tighten and clamp down instead of releasing. With sound, we are releasing and letting go instead of withholding. “Just like a newborn baby cries and makes sounds as a way of releasing energy,” Hughes says. “You also need to release through sound.”

Healing and Confidence Through Sound

ur voices aren’t just about how we sound; it’s also how we create in the world, says Jurian Hughes, a voice coach and yoga teacher at the Kripalu Center for Yoga & Health, based in Stockbridge, Massachusetts. “Your voice is connected to everything you do,” explains Hughes. “It connects you to yourself, to others and to the Divine. We’re constantly giving voice to something. It’s about all the ways you express yourself— whether through art, taking action, speaking, writing, moving, playing or being creative. With your voice, you’re experiencing the full power of who you are.” “Voice is vibration,” she says. “It’s a reflection of the breath, it’s amplified breath.” The breath moves through your vocal cords and reverberates through every bone in your body. So, making sound creates a connection to yourself. Bringing sound to yoga poses or an exercise workout “amplifies the experience … 18

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by Robin Fasano

helping you to feel stronger and more confident.” It’s about finding your own organic sound. “You’re shifting the focus of attention from the external world to your inner experience.” And when we’re in touch with the “felt sense” of our bodies, it’s easier to speak our truth. “Truth has a vibration,” says Hughes. “Ask yourself, ‘How does what I’m saying feel and vibrate through me?’ You can feel the truth.” For instance, Hughes suggests pairing a quiet sound such as “om” with a restful floor pose such as child’s pose or a loud strong sound such as lion’s breath—which is a deep inhale and loud exhale—with a standing warrior pose.

Don’t judge the sounds—let the sounds be exactly as they are without trying to change or fix anything. Swami Kripalu said, “The highest spiritual practice is self-observation without judgment.” When we have less judgment about what we’re doing, we engage more fully in the moment. Use the “I am” affirmation. Hughes recommends saying “I am heard” or “I am understood” or our own mantra while in a yoga pose or exercising. Our words go into our ears and affect the body. Let the words land in the cells of the body as we are saying them. Stimulate the breath. “The breath and your voice are one and the same. If there’s no breath there’s no voice,” notes Hughes. During stressful times, the breath becomes shallow and tight. But slow, deep belly breathing relaxes the nervous system and strengthens the immune response. “Your voice has the potential to heal yourself and the world,” adds Hughes. “Your body benefits when you speak your truth.” There’s a sense of relief that comes with telling the truth—no matter how hard it may be.

Hughes stresses that it’s not what the sound is, it’s how it feels.

The Kripalu Center for Yoga & Health is located at 57 Interlaken Rd., in Stockbridge, MA. To learn more about Hughes, visit Kripalu.org/people/jurian-hughes.

To tap into our inner self and strengthen our voice, try these five practices.

Robin Fasano is a frequent contributor to Natural Awakenings magazine.

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Natural Pet

Holistic Health From Nose to Tail pixelshot/CanvaPro

Whole-Pet Strategies for Optimized Well-Being by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN

verall pet wellness transcends the mere absence of illness, encompassing body, mind and spirit. From digestion to mood, every system is interconnected in subtle ways that influence how animals feel and behave. Understanding and supporting these connections allows pets to experience more ease, energy and joy in everyday life. An integrative, energy-based approach views animal companions as complete physical, emotional and energetic beings, combining modern veterinary science with natural healing strategies to restore balance and connection.

“Holism means that the whole is greater than the sum of its parts. Our pets are more than their bodies made up of tissues and cells, so a holistic approach looks at the bigger picture,” says Dennis W. Thomas, a holistic veterinarian and author of Whole-Pet Healing, adding that conventional veterinary medicine often focuses on individual parts of a pet’s body, whereas a holistic approach includes balanced nutrition, daily movement, emotional connection and a healthy home environment to build lasting vitality.

Clean Nutrition and Proper Hydration

Nutrition is the foundation for vitality, and a pet’s food should nourish, not burden, the body. Whole-pet wellness begins with clean, fresh ingredients and balanced hydration. “We must always look for the best guidance as to how to keep the physical body healthy with proper nutrition,” says Thomas, noting that food is more than just ingredients; it also carries energy and intention. “People were always looking for the right ingredients, hoping to get the same results, without realizing it was the love Grandma had for the child that made the soup healing,” he says, encouraging pet parents to use the same “energy of gratitude” when preparing their food.

Dr. Chris Bessent, a holistic veterinarian and founder of Herbsmith and Medicus Veterinary Diets, stresses the importance of feeding pets whole foods, defined as “real, unprocessed ingredients, not byproducts or powders, but complete, natural foods that retain their original nutrients.” Whole-food meals combine fresh meats, organs, fruits and vegetables—for example, chicken, liver, blueberries and sweet potatoes—to create balanced nutrition. Hydration is equally important for overall wellness. Pets thrive with constant access to clean, filtered water and moisture-rich foods. Adequate hydration supports digestion, circulation and temperature regulation; flushes toxins; and maintains healthy skin and joints.

Daily Movement and Play

Exercise keeps pets strong, alert and emotionally balanced. Movement promotes flexibility and joint health, as well as behavioral stability. “Exercise is a form of self-care for dogs. It keeps their bodies strong, minds sharp and emotions balanced,” says Denise Bozenski, a holistic pet health coach, professional dog trainer and certified canine fitness coach based in Phoenix, Arizona. “It’s not about intensity; it’s about consistency, connection and engaging both body and mind.” Bozenski explains that gentle, consistent activity such as walks, swimming and play reduce anxiety and prevent stiffness. Regular movement supports joint health, cardiovascular strength and a healthy weight, as well as providing essential mental stimulation. Dogs are natural explorers that find purpose through activity and engagement with their environment. Regular movement improves behavior. For senior dogs, staying active preserves mobility, comfort and confidence.

Supporting Pets’ Emotional and Energetic Health

Pets feel deeply, and their emotions directly affect their health and behavior. A 2024 review in the journal Animals reports that various stressors and emotional imbalance can trigger abnormal levels of the stress hormone cortisol, which in turn influences a dog’s behavior and physical state. Emotional balance centers on trust, calm connection and stability. To support this connection, pet parents should focus on creating calm, loving routines, speaking gently and spending unhurried time together. Equally important, creating a safe, toxin-free environment helps pets feel secure. The bond between humans and pets operates on an energetic level, too. Thomas advises, “Where two energetic beings spend a lot of time together, the energy seeks harmony and the two energies become one.” He calls this “quantum entanglement”, noting that pets often share their higher energy with humans, lifting us up, but sometimes absorbing our stress in return. Because pets mirror the energy around them, calm, gratitude and presence at home are essential. Supporting whole-pet wellness involves more than keeping animals healthy; it’s about nurturing balance in every part of their lives. When pet parents meet their pets’ physical, emotional and energetic needs, they build a foundation for lasting vitality and trust. Ruth Roberts, an integrative veterinarian and a holistic health coach for pets, is the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com. January 2026

Choosing Peace A New Year Approach to Emotional Autonomy and Energetic Well-Being by Erica Mills unresolved patterns. Choosing a response is an act of self-direction and self-respect.

By smartcat on AdobeStock.com

This approach is not indifference—it’s the ability to care about others without carrying their emotional burdens. Each thoughtful response strengthens resilience and protects energy. Over time, these small choices create a steadier and more grounded way of moving through daily life.

s the new year begins and resolutions take shape, people often focus on habits, productivity or physical goals. Yet one of the most effective and least discussed forms of renewal involves managing emotional energy. Rather than attempting to influence the behavior of others, individuals can enter the year by reclaiming control over what is truly within their reach: their own reactions, mindset and personal boundaries. This idea is both simple and profound. When a person stops trying to correct or direct the choices of others, they conserve emotional and psychological resources. This is not disengagement. It is clarity about where responsibility begins and ends.

Releasing the Compulsion to Fix or Influence Others

Many people feel obligated to prevent tension, soothe disagreement or manage another person’s emotional state. The effort often becomes exhausting. Healthy emotional autonomy begins with recognizing that each person is entitled to his or her own opinions, attitudes and decisions. Someone else’s reactions reflect their experiences, not your intentions. This recognition frees individuals from the pattern of over engagement. Instead of absorbing stress or conflict, people can practice observing without internalizing. They can acknowledge a situation without allowing it to destabilize their sense of self.

A New Year Reframe: Your Reaction Is Your Power

Beginning the year with an intention to respond deliberately rather than react impulsively creates a meaningful shift. Emotional reactions often come from old conditioning or 20

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Parenting as Guidance Instead of Control

Parenting provides a clear example of the tension between instinctive control and healthier emotional autonomy. The desire to protect and steer children is natural, yet efforts to control every decision or emotion can often strain the relationship. Children can feel pressure they cannot articulate. Parents can feel accountable for outcomes they cannot fully shape. A more productive approach involves listening, setting clear boundaries and allowing space for mistakes while offering guidance. Parenting as coaching supports growth more than parenting through control or punishment. A coach provides support and insight, but the child must learn to play the game. This model promotes independence and trust and reduces the emotional strain on both parent and child.

Respecting Differences Without Losing Stability

Disagreements within families or close relationships can be especially charged. People may feel obligated to explain or persuade because the relationship is important. Yet closeness does not require participation in every emotional conflict. There is a middle ground that allows

someone to remain engaged while protecting personal stability.

Coaching-Based Parenting Principles By Alex S/peopleimages.com on AdobeStock.com

It’s possible to acknowledge another person’s viewpoint without adopting it, to listen without absorbing the emotional weight of the conversation and to participate without abandoning one’s own principles or comfort. This balanced approach avoids the extremes of over engagement and complete withdrawal. It supports healthier, more sustainable relationships.

Boundaries as Acts of Self-Compassion

Resolutions often focus on external achievements. However, one of the most powerful commitments a person can make is to protect inner peace. Boundaries support this goal. They are not barriers or punishments. They are guidelines that help define what is acceptable and what is not. Clear boundaries make interactions more straightforward. They reduce confusion and allow individuals to make choices that align with their values and well-being.

A Mindset for Growth Throughout the Year

Entering the new year with a mindset rooted in acceptance and emotional autonomy can influence every area of life. When individuals focus less on managing others and more on steadying themselves, they can create space for personal growth and deeper relationships. People behave according to their own preferences and experiences. Their choices belong to themselves. We have the freedom to decide how we respond and where we invest our energy.

ASK BEFORE ADVISING Coaching begins with curiosity. Instead of offering solutions first, ask what support is needed. This builds ownership and strengthens problem-solving skills.

FOCUS ON GROWTH, NOT PERFECTION A coaching mindset recognizes progress instead of expecting flawless outcomes. It encourages resilience by framing mistakes as part of learning.

SEPARATE THE PERSON FROM THE BEHAVIOR Affirm the child’s value while addressing actions. This reinforces self-worth and promotes accountability without shame.

ENCOURAGE REFLECTION Invite children to explore what worked, what did not and what they might try next. Reflection builds emotional awareness and long-term independence.

HOLD BOUNDARIES WITH CONSISTENCY Coaching doesn’t eliminate structure. Clear and consistent boundaries create safety and predictability, which support healthy autonomy.

MODEL EMOTIONAL REGULATION Parents teach emotional control by showing it. Demonstrating calm, thoughtful responses provides a real-time roadmap for managing stress.

A vibrant, purpose-driven community dedicated to supporting elders at every stage of life.

Approach the new year with intention. Release the urge to fix what is not ours to repair. Honor what is. Move forward with clarity and a commitment to safeguarding our emotional well-being. Erica Mills is the publisher of two Natural Awakenings editions: Westchester, Putnam and Dutchess as well as Fairfield and Southern Litchfield counties.

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January 2026

Conscious Eating

The secret to sourdough success is letting nature take its course.

Soulful Sourdough

Fresh herbs, fruit, cheese, seeds or chocolate can be folded into the dough for a delicious taste experience, but behind every fresh-from-the-oven masterpiece is a good starter. Each one is unique, thanks to a mélange of elements. As Harryman explains, “When the wild yeasts from the starter mingle and consume the sugars in the flour, carbon dioxide gas is released. The dough’s gluten network traps the gas, causing the dough to rise, yielding sourdough’s renowned, airy crumb.”

Why This Bread Still Heals by Maya Whitman

ourdough, made from flour, water, salt and starter, is the oldest form of leavened bread, originating with the ancient Egyptians. Unlike most yeast breads, sourdough has a low glycemic index and does not spike blood sugar levels. A 2024 study in Foods highlights its benefits compared to other types of bread, including improved digestibility, high mineral and antioxidant content, better blood sugar control and improved dietary fiber composition, including prebiotics to feed healthy gut bacteria. Artisans that master its versatility also find sourdough to be a source of emotional nourishment. “You hear the crust crackle as it cools, smell the warmth of grain and time, and know that something very old and very human has happened in your own kitchen,” says Lisa Robitaille, founder of Great Lakes Sourdough, in Kingston, Ontario, Canada. With knowledge, a good starter and patience, sourdough can become a lifelong friend, offering more than just the iconic crusty loaf. “The same living starter that makes a loaf rise can become the morning’s pancakes, the evening’s pizza or even a tray of chocolate chip cookies,” says Robitaille. “Once you understand how the culture behaves, you can shape it into nearly anything: soft rolls, bagels, waffles, muffins, even pastry.”

A Belly-Friendly Treat

While many yeast breads cause bloating and other gut discomforts, sourdough is gentler. According to the Mayo Clinic, regular consumption of sourdough can improve the intestinal microbiome. “During a long fermentation, the yeast and bacteria produce enzymes that help break down gluten and some carbohydrates and reduce phytic acid, a grain compound that can block mineral absorption. The result is a sourdough bread many people find easier to digest,” explains Katya Nikolov, a cancer research scientist and owner of Dubuque Bakery, in Snohomish, Washington. “My view is simple and science-first: When it is slowly fermented and made with high-quality flour, sourdough can be a delicious, gut-friendly ally within a varied, balanced diet.” According to Emily Harryman, owner of Plain Jane Bakes, in Keller, Texas, and author of the upcoming cookbook Plain Jane Sourdough, her customers with irritable bowel syndrome and gluten intolerance attest to sourdough’s superiority. “I had one customer in particular who relayed to me that my bread was the only bread she could eat,” Harryman boasts. “She took my sourdough class before she moved out of state so she could replicate it in her new home. It was such a blessing to her.”

grafvision from Getty Images/CanvaPro

Tips for Beginners

A sourdough starter is a live, active, fermented culture made from flour and water that acts as a leavening agent for baked goods, replacing commercial yeast and providing a signature tangy flavor. Sourdough starters vary greatly depending on water-toflour ratios (from liquid to stiff), flavor profiles (from tangy to sour to slightly sweet) and flour types (from whole grain rye to whole wheat to unbleached all-purpose).

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“Sourdough bread baking isn’t just following a recipe; it’s understanding the living system in your bowl and a constant response to a changing environment like temperature, season, humidity and flour,” says Nikolov, who recommends using a scale, keeping notes and aiming for steady, comfortable temperatures between 72° and 78° F for both the starter and dough. She generally prefers clean, non-processed, organic whole-grain flours milled directly from the grain, as well as ancient wheats like einkorn and spelt. For reliability and depth of flavor, Harryman suggests acquiring a mature starter fed with organic flour, ideally dark rye. This can be accomplished by connecting with a local sourdough baker or ordering a well-reviewed, dehydrated sourdough starter. “They are fairly easy to revive, and some are nearly 100 years old in maturity,” she explains. For a gluten-free option, she recommends building a starter from scratch to be sure of its purity. Robitaille underscores the importance of time, grain and imagination for flavor. “Red Fife [a North American heirloom wheat variety] brings a quiet sweetness; rye adds depth and spice; and whole wheat speaks of the harvest field,” she explains. In a busy world, baking bread can be a grounding, meditative act that also nourishes family and friends. “There is a kind of stillness in the act of baking that feels sacred. You watch a living culture transform simple ingredients into sustenance,” she muses. “That, to me, is magic.” Maya Whitman is a frequent writer for Natural Awakenings.

more times, letting the dough rest for 30 minutes in between.

YIELD: 1 LOAF

After the fourth set of stretch-and-folds, cover the dough with a linen cloth or towel and allow it to ferment at room temperature. Let the dough proof (rise until the needed bulk is complete) approximately 5 hours, but the time may vary. Watch the dough, not the clock, looking for a noticeable rise of about 60 to 75 percent, a slightly domed surface, bubbles on the surface and an airy feel with a gentle jiggle.

3 cups white-bread or all-purpose flour 1 cup whole-wheat flour 1½ cup water ½ cup active sourdough starter ¾ Tbsp honey 1¾ tsp salt Rice flour for dusting Combine all ingredients except the rice flour in a bowl or stand mixer. Mix just until no dry flour remains and the dough is cohesive. The bulk fermentation process begins as soon as the starter is mixed with the other ingredients, which means that the dough will rise and grow in size while it ferments. Cover the dough with a damp linen kitchen towel and let it rest for 30 minutes to an hour at 73° to 75° F room temperature. Stretch and fold the dough as follows: With lightly wet fingertips, grab a portion of the dough and stretch it upward. Fold the dough over toward the center of the bowl. Give the bowl a quarter turn and repeat the stretch and fold. Continue to turn, stretch and fold until the circle is complete. Cover the dough and let it sit for 30 minutes. Repeat this stretch-and-fold process three

Once the dough has proofed, lightly dust the counter with rice flour. Turn out the dough onto a clean work surface and shape it into a ball by hand—this is called a preshape. Let it rest for 20 to 30 minutes on the counter uncovered. Shape the dough and place it seam-side up in a rice-flour dusted banneton (or extra-large bowl lined with a linen cloth). Let the shaped dough rest at room temperature for 1 hour to start fermentation before the cold proof. To cold proof the dough, cover the loaf with a damp linen kitchen towel and refrigerate 12 to 16 hours. Place an oven-safe cast iron Dutch oven with the lid onto the center rack of the

Foodie Guide Briarcliff Manor 97 North State Rd. 914-800-9146 Eastchester 780 White Plains Rd., Scarsdale 914-874-5481 Mount Kisco 666 Lexington Ave. 914-864-1274

oven. Preheat the oven to 480° F for 1 hour. Invert the cold dough onto parchment paper, score the loaf, load it into the hot Dutch oven and cover it with the lid. Bake covered for 20 minutes to trap steam and drive dough expansion. After 20 minutes, remove the lid, reduce the oven to 450° F and bake for an additional 15 to 20 minutes until the loaf is deep golden. It is ready when the internal temperature is 205° to 210° F. Let the loaf cool for 1 to 2 hours before slicing, so that the crumb can set. Recipe courtesy of Katya Nikolov of Dubuque Bakery.

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Calendar of Events 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 January 8 (for the February 2026 issue) and adhere to our guidelines. Email Admin@WakeUpNaturally.com for guidelines on how to submit listings.

Saturday, January 10

DEADLINE 1/8/26

Friday, January 2

Wednesday, January 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.

Four Energy Gates Full Moon Experience – 7-8:30pm. Qigong instructor, Beth Anesi, teaches selfcare system to reawaken your body’s healing wisdom with 4 acupressure points and a powerful standing meditation for your core energy foundation. Adults $40. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.

Sunday, January 4 Weekend Wind Down – 6:45pm. A slow-flow Vinyasa and restorative yoga class designed to help you reset and recharge for the week ahead. Take this time to pause, reflect and reconnect with yourself. Leave feeling grounded and refreshed. All levels welcome. $32. Yoga Haven, 125 Marbledale Rd., Tuckahoe. Info/register: 914-263-5427; YogaHaven.com/events-series.

Monday, January 5 A Week of Introductions – 12-7pm. Jan. 5-11. Newcomers to Universal Healing Arts can attend and experience a class for free during this special week. Class options include Sound Bath, Feldenkrais, Tai Chi, Drum Circle, Chair Yoga, Rise and Shine Gentle Yoga. Universal Healing Arts, Cortlandt Manor. Register: 914-737-4325; UniversalHealingArts.com. Community Yoga Class – 5:30-6:45pm. A welcoming monthly class designed to make Iyengar yoga accessible to all. Providing clear guidance, supportive instruction and space for everybody to practice with comfort and confidence. Donation-based. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845-202-2228; Back2HealthYoga.com.

Tuesday, January 6 Pure Gentle Flow: Beginner Friendly – 7pm. Soothing flow that combines gentle postures, slow stretches, mindful movement, meditation and intentional breathing to help you feel relaxed, grounded and fully present. $22. Pure Presence Yoga, Jefferson Valley Mall, 650 Lee Blvd., Yorktown Heights. Info/ register: PurePresenceYogaNY.com.

See the YOGA,

PILATES, FITNESS NETWORK

on page 11.

Visual Rehabilitation in Traumatic Brain Injury – 7-9pm. Struggling with reading/concentration post-concussion? Learn how visual rehabilitation can treat double vision, disorientation, misperceptions and other common visual symptoms of brain injury. Free. Dr. Samantha Slotnick, Mind-BodyWorld Optometry, 495 Central Park Ave., Ste. 301, Scarsdale. RSVP: 914-874-1177; DrSlotnick.com.

Thursday, January 8 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.

Friday, January 9 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. With sound healer Alejandro Fuentes and Jikiden Reiki teacher Anne Bentzen, Experience the power of the 12-12 portal. Offering meditative healing to release stress, stagnated energy and restore inner harmony with reiki. Refresh body, mind and spirit. $40. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.

Hudson Valley 5 Rhythms – 5-6:30pm. Nov. 8 & 29. 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.

Monday, January 12 Candlelight Restorative – 7:15pm. Beginnerfriendly class offering a gentler, slower experience. Explore primarily restorative yoga postures designed to support the body and encourage deep states of relaxation. A deeply nurturing practice. $32. Yoga Haven, 125 Marbledale Rd., Tuckahoe. Info/register: 914-263-5427; YogaHaven.com/ events-series.

Wednesday, January 14 Making the New Year New: Wisdom from Meister Eckhart – 7-8:30pm. With Anastasia Wendlinder, Ph.D., Assoc. Professor, Dept. of Religious Studies at Gonzaga University. This is a co-sponsored virtual event with The Meister Eckhart Center for Dominican and Catholic Life of Albertus Magnus College. By donation. Held virtually. The Center at Mariandale, 299 North Highland Ave., Ossining. Preregistration requested: 914-941-4455; Mariandale.org.

Thursday, January 15 An Evening with Spirit – 7-8:30pm. With 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, January 16 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.

See the FOODIE GUIDE on page 23. January 2026

Ongoing Events

Calendar of Events

Mark Your Calendar Dragon’s Way Qigong Series 6-week series with instructor Beth Anesi Begins January 17

Overview and learn two movements. Guidebook and video download included. Herbal supplements extra. $360 for the series (Sign up by Jan 6 to receive 12% discount). Balancing 4 Life 495 Main St., Ste. 205, Armonk Registration/details:

914-588-4079 • Balancing4Life.com

Monday, January 19 Inner Fire: Warm Vinyasa Hatha – 6:30pm. A warm, intermediate-level Vinyasa-Hatha class designed to build strength, deepen breath awareness and support mindful movement during the cooler months. Ideal for students with prior yoga experience. $22. Pure Presence Yoga, Jefferson Valley Mall, 650 Lee Blvd., Yorktown Heights. Info/register: PurePresenceYogaNY.com.

Mark Your Calendar The 6-Week Reboot Starts January 19

A live group coaching experience for women in midlife ready to build longevity, resilience & lasting change. With Jennifer Mullen, Certified Health Coach The Simply Living Way Weekly live group coaching calls. Self-paced educational modules. Supportive midlife community. Sessions held virtually.

Investment: $399. Learn more/register: Go.TheSimplyLivingWay.com

Tuesday, January 20 Strength in Motion HYBRID – 9:30am. This class focuses on building strength through yoga poses. Designed for all levels. Meeting your body where it’s at. $20. Hammond Museum, 28 Deveau Rd., North Salem. Info/register: 914-806-3286. TulaYogaForWellness.com. Native American Medicine Wheel Teachings – 7-9pm. Scott Nelson (Spirit Keeper Brother) shares sacred Anishinaabe Medicine Wheel and guiding principles for living a balanced life. Adults $40. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.

Thursday, January 22 Relax + Restore: Restorative Yoga – 5:30-7pm. This class celebrates the art of deep relaxation. We will prepare the body with specific poses to open the body and move into a relaxed state. Basic breathwork will be introduced to deepen the meditative practice. $28. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845-202-2228; Back2HealthYoga.com.

Friday, January 23 Magic of the Circle – 7-9pm. Participate in monthly spiritual circle here with like-minded souls for conscious living and personal growth. Sharing, tarot card pulls, meditation. Limit 12. $30. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.

Sunday, January 25 Native American-Style Drumming Circle – 2-4pm. 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.

Monday, January 26 Sacred Space Circle Online – 11:30am-12pm. Focus on emotional healing and practical coping skills for stress and anxiety. Through prayer, reflectio, and inspirational readings in the contemplative tradition, create space for both personal growth and community connection. By donation. Held virtually. The Center at Mariandale, 299 North Highland Ave., Ossining. Preregistration requested: 914-941-4455; Mariandale.org.

Tuesday, January 27 Sharpen Your Mind, Enhance Your Life – 121:15pm. This 6-week class is your opportunity to take a proactive approach to preserving and enhancing your cognitive function. Start making meaningful, sustainable changes that support long-term brain health. With expert guidance, peer support, and practical strategies, you’ll gain the tools and confidence to strengthen your cognition and sustain a vibrant, fulfilling life. Held via Zoom. $99. Info/register: SharpAgain.org.

Mark Your Calendar Reiki Fusion Training Coming February 2026 Small Groups & 1:1 Classes

Reiki Fusion is a dynamic combination of energy healing and Shamanic journeying. Become Your Own Healer Prerequisite Reiki Master Level (Attuned by me or others) Reiki I.II & Master training available.

Westchester/Putnam/Dutchess NY Edition

Cynthia M Chase, LCSW Reiki Master /Teacher

Contact: 860-395-0284 CynthiaMChase.com WakeUpNaturally.com

Ongoing Calendar listings must be resent quarterly for our January, April and October editions. Email listings to AdminWakeUpNaturally.com.

Sunday

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. 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. Awareness Through Movement – 11:30am12:30pm. Gentle, verbally guided movement lessons developed as part of the Feldenkrais Method. Participants are led through slow, mindful movement sequences with the goal of increasing body awareness, improving movement efficiency and reducing unnecessary effort or pain. $20. Universal Healing Arts, Register: 914-737-4325; UniversalHealingArts.com..

Monday

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: 845202-2228; Back2HealthYoga.com. POWER – 6-7pm. 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.

Tuesday

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 Drop-in. Class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.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. 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. Restore – 6:30-7:30pm. Experience the transformative power of gentle yoga and an extended savasana by candlelight. Designed for all-levels, this class will close out a long day, loosen up tightness within and melt away stress. $25 drop-in. Luna Power Yoga, 175 Main St., Brewster. Info: 845-276-4619; LunaPowerYoga.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. Health-Balanced Fitness Studio, 900 South Lake Blvd, Ste. 6, Mahopac. Register call/text: 845-2166810 or HealthBalanced.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).

Wednesday

Thursday

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). Level 1 Iyengar Yoga – 9am. This class builds on Iyengar yoga fundamentals with standing poses, including lateral, forward bends and twists to enhance strength, balance and flexibility. Perfect for beginners. $22. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845-202-2228; Back2HealthYoga.com. 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 drop-in. 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: 845202-2228; Back2HealthYoga.com. 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. 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.

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. 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. 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. 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. Chair Yoga/Balance – 12:30-1:30pm. A gentle, breath-based flow designed to Increase flexibility and joint mobility, reduces stress and improves balance. Includes standing and seated exercises. Inperson/via Zoom. $23 preregistration; $25 drop-in. Health-Balanced Fitness Studio, 900 South Lake Blvd, Ste. 6, Mahopac. Register call/text: 845-2166810 or HealthBalanced.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.

See the

INTUITIVE & HEALING ARTS

on page 15. January 2026

Ongoing Events 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.

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—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. 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. 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.

Classifieds

Saturday

Barre Power – 8:15am. Barre, RedTail-style: high-intensity 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.

List Your Classified Here: Email Erica@ WakeUpNaturally.com to place your listing.

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Donations

Intermediate Kripalu-Based Yoga – 9:15-10:30am. LET IT SHINE AGAIN THRIFT STORE IN With Kathleen Hinge. For more experienced pracVERPLANCK – Donations needed of housetitioners who desire more of a challenge. Be guided wares and home decor in excellent condition. through more advanced postures, and invited to hold Vases, platters, dishes, pots—beautiful and useBusinessCTSale@gmail.com poses longer and explore personal variations. In-person ful things for the home. Items sold to support or virtual. Info/register: SacredSpiritYogaCenter.org. Let It Shine Food Pantry. Set up a donation apBeginner Kripalu-Based Yoga – 10:45am-12pm. pointment: email Info@LetItShineOnline.com. 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 beIF YOU’RE READING THIS, SO ARE THOUginners, and those with physical limitations. In-person SANDS OF OTHERS! Let us connect your busior virtual. Info/register: SacredSpiritYogaCenter.org. ness with the right customers. Contact us today to

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Grow Your Business

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. 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.

Belly Dance & Multi-Cultural Dance – 12:15pm. Moms, daughters and seniors. Get fit, have fun and make friends while learning dance from around the world! Arabic Pop, Latin, Jazz. Bollywood, Turkish, Shakira routines and more. $20 cash, drop-in. The Dance Conservatory, 2050 E. Main St. (Rte. 6), Cortland Manor. Info/register: Sarah Bell, 914874-4541; Facebook.com/DanceWSarah. 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.

Westchester/Putnam/Dutchess NY Edition

WakeUpNaturally.com

grow your local reach and impact! Call: 914-8308306 or email Erica@WakeUpNaturally.com.

Volunteers 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.

Community Resource Guide Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Erica@WakeUpNaturally. com to request our media kit.

Acupuncture 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 6.

Addiction Cessation QUIT WITH QUINN

Midtown Manhattan and Garrison 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 7.

Alternative Healing 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 8.

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Behavioral Optometry

Detoxification

MIND-BODY-WORLD OPTOMETRY

N'LIGHTEN SAUNA STUDIO

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.

CBD Wellness Center HUDSON VALLEY HEMP CO

888 Rte. 6, Mahopac 845-442-3346 • HudsonValleyHemp.com

157 Southside Ave., Hastings on Hudson By appointment: 914-222-0539 NLightenInfraredSauna.com Infrared Sauna Therapy heats up the body directly rather than just heating the air. It raises the core body temperature and produces a deep, detoxifying sweat at the cellular level where most toxins are stored. Get Hot! Get Healthy! Get Happy!

Eastern Healing Arts FIVE LIGHTS CENTER

220 W. 93rd St., NYC Demo & Classes in Purchase 917-721-0823 • FiveLightsCenter.com

Hudson Valley Hempx, in Mahopac, offers wellness services like soothing massages and facials, enhanced with cannabis-infused products. Explore our extensive line of premium hemp products designed to promote relaxation, healing and overall wellbeing for a truly revitalizing experience. See ad, page 10.

Intuitive Shiatsu facilitates mental wellness; relieves muscular and joint pain; reverses low energy and treats chronic conditions. Here at Five Lights Center—the longest-running accredited Japanese Shiatsu center in America—we invite you to leave the chaos of the world out there. Together, we bring you back to balance. See ad, page 10.

Chiropractic

Education

DR. LEIGH DAMKOHLER, CCSP, LMT

BLUE ROCK SCHOOL

8 Bacon Pl., Yonkers 914-523-7947 Chiropractor-WestchesterNY.com

West Nyack Admissions@BlueRockSchool.org BlueRockSchool.org

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!

With our progressive approach to education, Blue Rock School has been fostering confident critical thinkers for over 30 years. Our hands-on curriculum, from kindergarten through eighth grade, nurtures children’s love of learning and prepares them for a changing world. See ad, page 10.

Craniosacral Therapy JOY MATALON, LMT, CST

Energy Healer ANN KORONOWSKI

Locations: Ossining, Garrison 914-519-8138 • JoyMatalon.com

Cert. Soul Realignment Practitioner By online appointment/ Schenectady AnnEnergyHealer.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.

Allow me to access your soul’s divine blueprint through your Akashic Record to discover your true gifts and why your current patterns of choice may not be in alignment with your soul’s intentions. Learn actionable steps to create the life your soul intended. Other services: energy healer, psychic readings.

January 2026

Energy Healing

Herbalist

Reflexology

ANNE H. BENTZEN

TARA GREGORIO LLC

LORRAINE HUGHES

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. See ad, page 9.

Certified Herbalist Tara Gregorio helps women—postpartum and beyond—heal naturally with Western and Ayurvedic herbs, functional medicine, and Gerson protocols. Get personalized, breastfeeding-safe support. Book a free consultation today!

495 Main St., Ste. 205, 2nd Fl., Armonk 914-588-4079 • Balancing4Life.com

Experiential Transformation RON BAKER

Virtual Sessions & Online Courses Hello@TaraGregorio.com TaraGregorio.com

Holistic Dentist DAVID L LERNER, DDS, CAC, FIND Yorktown Heights 914-214-9678 • HolisticDentist.com

We offer a unique approach to the health care of the mouth based on a holistic understanding of the whole body. I invite you to explore our website to learn how we can serve your needs. See ad, page 3.

Bioenergetics Therapist Virtual or In-Person in Woodstock RonBakerEAL@gmail.com • RonBaker.net Are you stuck going through the motions? Are you ready to access your potential and make more powerful choices for you? With 25 years of experience guiding thousands worldwide, I look forward to sharing this unique and powerful approach to personal transformation with you. Email to set up your free, 15min. phone consultation! See ad, page 8.

Hair Salon 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.

Herbal Medicine LORRAINE HUGHES

Registered Herbalist (AHG) 263 New Hackensack Rd., 2nd Fl. Wappingers Falls LorraineHughes54@gmail.com 845-416-4598 • EmpoweredByNature.net Lorraine offers Individual Wellness Consultations based on the Chinese Herbal Medicine Paradigm which provides A preventative and individual approach to balanced health. Each “unique” individual protocol will include Chinese, Western, Ayurvedic herbal remedies and nutritional planning.

Holistic Wellness

ARCB Certified Reflexologist 263 New Hackensack Rd., 2nd Fl. Wappingers Falls • 845-416-4598 LorraineHughes54@gmail.com EmpoweredByNature.net Foot and/or Hand Reflexology sessions are offered with the use of essential oils applied to acupuncture points based upon each individual’s presenting pattern. Please refer to Services page on website for the many benefits of this ancient modality.

Reiki REIKI CLASSES

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.

THE DANCING WEB

Nada Khodlova, MA, BC-DMT, LCAT By Appt in Fishkill & Beacon 646-633-8052 • TheDancingWeb.com The Dancing Web invites you to explore whole healing through body, mind, spirit and earth practices. Services include individual Dance/Movement Psychotherapy, Herbal remedies, Sacred Circle Dance, Women's and Girls Groups. Discover freedom in your body, joyful connection, embodied community and Earth’s medicine. Be seen, heard and understood.

Integrative Optometry 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

Westchester/Putnam/Dutchess NY Edition

We offer behavioral optometry, comprehensive vision exams, contact lenses and vision therapy. Call to schedule your appointment today.

WakeUpNaturally.com

Retreats YOGA IN THE ADIRONDACKS

(YITA) at The Divine Acres “Where Yoga Embraces Nature” 2 Coulter Rd., Bakers Mills 518-251-3015 • YogaInTheAdirondacks.com YITA at the Divine Acres is a yoga shala – a safe place for healing and becoming healthy within our authentic selves. Eliminate distractions and illuminate positivity to focus on our true intentions. YITA is a place of education and joy, with miniature donkeys and sheep that add love to this divine space.

Spiritual Healing Teaching BE THE MEDICINE

Janet StraightArrow 973-647-2500 • BeTheMedicine.com

2026 EDITORIAL CALENDAR

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.

Support Group SUPPORT CONNECTION Breast and Ovarian Cancer Support Services 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.

Transformative Healing BETH LEAS

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 EARTH ANGELS VETERINARY HOSPITAL

WELLNESS MADE EASY JANUARY Health & Wellness

JULY Good Vibes, Great Outdoors

FEBRUARY Nurture the Heart

AUGUST Building Healthy Foundations

MARCH 2026 Natural Living Directory + Nourish & Flourish

SEPTEMBER Yoga Month + Inner Balance

APRIL Sustainable Together

OCTOBER How Healing Works

MAY Vitality Her Way + Lyme Disease

NOVEMBER Rooted in Gratitude

JUNE Men Built to Thrive + Fitness

DECEMBER Living Generously + Meditation and Mental Health

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.

To Learn More Contact Us Today Erica@WakeUpNaturally.com or 914-830-8306 January 2026

COMING IN MARCH Westchester, Putnam & Dutchess Counties

2026

NATURAL LIVING

LT Y H OU Y P RH LA N EA E LT T R HY E S LI O V U IN R G C , E G U