There is a particular energy to May that feels both renewing and clarifying. It draws us outward into longer days and greener spaces, while also asking us to pay closer attention to the ways we care for ourselves and one another. In this issue of Natural Awakenings, we focus on two topics that continue to shape the health and well-being of our community: women and their vitality, and the ongoing presence of Lyme disease in our region.
Lyme disease is not an abstract concern here. It is woven into daily life, influencing how we move through our environments and how we protect those closest to us. While many of us take preventive steps for ourselves, our children and our pets, there is also a growing interest in understanding what lies beyond conventional approaches. This month, we explore holistic perspectives that may support both prevention and recovery. We are deeply appreciative of the local contributors who have shared their knowledge and lived experiences. Their insights allow us to present a more layered and thoughtful conversation, one that we are honored to extend to you.
If Lyme asks us to be vigilant, this next focus asks us to be expansive. Vitality Her Way is an invitation to consider the fullness of women’s experiences, from strength and resilience to the quieter, often unspoken transitions that come with aging. Perimenopause and menopause are not simply medical phases, but lived realities that shape energy, identity and daily life. This is something I understand not only as a publisher, but personally. There is a recalibration that happens in this stage of life, one that calls for patience, selfawareness and, often, a redefinition of what vitality truly means.
Women are so often the steady force within families and communities, offering care, guidance and emotional presence while quietly managing their own evolving needs. Too often, those needs are minimized or postponed. This issue creates space to bring them forward, to acknowledge the physical and emotional shifts that deserve attention and support. Whether you see yourself reflected in these pages or are reading to better understand someone you care about, there is value in leaning into these perspectives with curiosity and empathy. Understanding leads to stronger connections, and stronger connections create healthier communities.
As you move through May, I encourage you to act with intention. Offer a thoughtful gesture to a woman in your life; it may be your mother, grandmother, sister, aunt, friend or teacher. Small acts, when rooted in awareness, have a way of creating lasting resonance.
Renewal is both external and internal during this time of year..Spend time in nature, take in the light and the quiet moments it offers and remain mindful as you explore. In doing so, we not only protect our physical health, but we nurture a deeper sense of connection to the world around us.
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Erica Mills
Bloom Group Supports Emerging Adults Through Life Transitions
Heart Root Counseling, founded by Annie Bingaman, LCSW, will launch Bloom: A Group for Emerging Adults, a five-week telehealth series beginning May 19. Designed for individuals in their 20s navigating the challenges of early adulthood, the group will meet Tuesdays from 6:30 to 8 p.m. and is open to New York residents.
The program supports recent graduates and young adults adjusting to life transitions, career decisions and relationship changes. Participants will receive a workbook featuring journaling prompts, grounding tools and practical exercises, along with opportunities to connect in a supportive group environment. Weekly discussions will explore stress management, identity development, self-esteem and career planning.
“Emerging adulthood can feel overwhelming, especially during times of change,” explains Bingaman. “This group creates a safe, supportive space where young adults can reflect, build skills and feel less alone in their experiences.”
A brief intake is required, and participants are not required to attend all five sessions.
Cost: $50 per session. For more information or to register, call 914-200-3718, email Info@HeartRootCounseling.com or visit HeartRootCounseling.com.
Sacred Rhythm for Inner Balance
Shaman and Reiki Master Elizabeth Rose Matheson will present The Power of Drumming at 6 p.m. on May 6 and 20 at Universal Healing Arts, in Cortlandt Manor. This sacred drumming circle invites participants into a grounding, meditative experience designed to foster unity, peace and emotional release. All are welcome, with or without a drum.
“Drumming is an ancient practice that uses rhythm and vibration to help quiet the mind and bring awareness back into the body,” shares Matheson. Through steady beat and intention, participants are supported in reflection, gratitude and connection to self, community and nature.
Each gathering, held twice monthly, begins with calling in the four directions—east, south, west and north—to create a centered and intentional space for healing and clarity. Matheson guides the circle as a shared practice of meditation, grounding and spiritual connection, accessible to all experience levels.
Cost: $20. Location: 4 Crestview Ave., Cortlandt Manor. For more information or to register, call Universal Healing Arts at 914-737-4325. By
Sweet Pea Wellness Celebrates Two-Year Anniversary With Reiki Special
Sweet Pea Wellness, a reikibased wellness practice founded by Reiki Master Jessie Parker, is celebrating its two-year anniversary with a special offer available throughout May. The practice provides distant reiki sessions that are designed to support relaxation, balance and overall well-being from the comfort of home.
Sweet Pea Wellness specializes in full-body reiki sessions tailored to individual needs, supporting general energy balancing as well as specific life stages such as pre- and post-natal care. Each distant session begins with a brief Zoom conversation to identify priorities, followed by a full-body energy assessment and reiki treatment that focuses on key areas of the body. Clients receive follow-up notes and personalized insights after each session.
“Reiki offers a gentle way to pause, reset and care for yourself on every level,” says Parker. “I’m grateful to celebrate two years of sharing this work and supporting others in finding balance and renewal.”
Clients can receive 15 percent off sessions booked during May using the code SWEETSPRING15. In-person sessions are also available, though not included in the discounted rate. For more information or to schedule an appointment, email Hello@SweetPeaWellness.co or visit SweetPeaWellness.co.
In-Person Nature-Based Therapy Sessions Now Available
Sugar Maple Counseling and Ecotherapy, led by psychotherapist Valerie Smith, LCSW, is now offering in-person ecotherapy sessions at Universal Healing Arts, in Cortlandt Manor. Smith supports individuals navigating trauma, grief and life stressors through an integrative approach that combines traditional psychotherapy with holistic methods such as Eye Movement Desensitization and Reprocessing (EMDR), Dialectical Behavior Therapy (DBT), Induced After-Death Communication (IADC) and ecotherapy.
Ecotherapy sessions incorporate nature-based practices that are designed to support emotional regulation, reduce stress and strengthen the mind-body connection. Experiences may include guided forest bathing and tea ceremony, encouraging mindfulness, sensory awareness and intentional connection with the natural world.
“This approach can be especially supportive for those experiencing grief, perinatal or postpartum challenges and trauma,” shares Smith. “Nature offers a powerful setting for reflection, healing and reconnection. These sessions create space for individuals to feel supported while building awareness and resilience.”
Sessions are available for individuals or can be customized as group workshops tailored to address and meet specific needs and goals.
Location: Universal Healing Arts, 4 Crestview Ave., Cortlandt Manor. For more information or to schedule a session, call 845-599-1148, email Valerie@SugarMapleCounseling.com or visit SugarMapleCounseling.com. See ads, pages 6 and 13.
Birds of Prey Day
Sunday June 7 10am - 4pm
Join Green Chimneys’ famous annual tradition dedicated to children, the environment and magnificent birds of prey.
• Over 100 raptors
• Free-flying demonstrations
• Live animal presentations
• Renowned wildlife experts
• Family activities
• Food trucks & local crafts
Vendor opportunities still available!
greenchimneys.org/preyday
Jessie Parker
Reconnect
With Yourself in Nature’s Embrace
Tula Yoga For Wellness will host its spring Wellness Festival from 8:30 to 11:30 a.m. on May 24 at the Hammond Museum and Japanese Stroll Garden, in North Salem. This event combines movement, sound and spa-style experiences into a single immersive morning.
Participants will begin the day with a gentle yoga class followed by a sound bath designed to encourage relaxation and balance. After the guided sessions, guests can explore the Japanese and Zen gardens while enjoying healthy, chef-prepared snacks, mini massage offerings and an aromatherapy meditation. Attendees will also create a spa-inspired gift to take home.
“This festival is designed to give participants time to slow down, connect with nature and nurture their well-being,” says Tula owner Kathy Daigneault whose boutique yoga studio, based at the museum, offers year-round programs designed to support mind-body wellness in a tranquil, natural setting.
Cost: $85. Location: 28 Deveau Rd., North Salem. For more information or to preregister (required), call 914-806-3286, email Kathy@ TulaYogaForWellness.com or visit TulaYogaForWellness.com.
The Blessing of the Animals Returns to Rhinebeck
Third Evangelical Lutheran Church, in Rhinebeck, will host The Blessing of the Animals from noon to 4 p.m. on May 30, with a rain date of May 31 (1-5 p.m.) This free, familyfriendly outdoor event celebrates Be Kind to Animals Week, turning 111 this year, and encourages connection, education and kindness toward all living creatures.
Pastor James Miller will offer hands-on blessings to pets of all kinds—furred, finned, feathered and scaled. Guests can bring their animals for individual blessings and then explore more than a dozen charity exhibitors, each represented by an Ambassador Animal. Returning favorites include Animal Farm Foundation with adoptable senior dogs; Hope Farm Animal Rescue with Rosie, the 200-pound potbellied pig; P.A.N.T. with adoptable cats; and the State Police Canine Unit with Tilly the Bloodhound.
This year’s theme, The Year of the Humane Child, honors the work of Dr. Jane Goodall who taught compassion for animals. Families can also leave tributes on The Pet Remembrance Tree, celebrating the lives of pets that have passed.
Location: 31 Livingston St., Rhinebeck. For more information, call 845-478-2452 (no texts) or visit LutheranParishNorthernDutchess. org/blessing-of-the-animals.
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.
SMITH, LCSW, CFTG
Psychotherapist and Practice Owner
Licensed Clinical Social Worker
Certified: IADC, EMDR, Forest Therapy
SugarMapleCounseling.com
Forever is composed of Nows. —Emily Dickinson
Photo by Kathy Daigneault
Photo care of P.A.N.T.
Putnam Yoga Expands to Offer Teacher Trainings and Continuing Education
Putnam Yoga, led by studio owner and instructor Christine Dodge, will expand its programming to include 200- and 300-hour Yoga Teacher Trainings along with monthly Continuing Education Unit workshops beginning in September. “This expansion reflects the studio’s commitment to supporting both aspiring and experienced yoga instructors in deepening their knowledge and skills,” says Dodge, noting that the studio will also continue offering its full schedule of regular, ongoing yoga classes.
A 200-hour Yoga Teacher Training is scheduled to begin in September, followed by a 300-hour Yoga Teacher Training starting in January 2027. Monthly continuing education workshops
Shaman Janet StraightArrow will lead the Catskill Summer Vision Quest & Mitote from July 9 through 12 at the Art Farm, in Accord. This four-day retreat invites participants to step away from daily routines and reconnect with their authentic selves through nature-based spiritual practices.
Guided by StraightArrow, a seasoned shaman and spiritual teacher, attendees will explore several practices designed to foster clarity, purpose and deeper connection with the natural world. The event offers time for personal reflection in a peaceful woodland setting, where attendees can sit quietly in nature, listen inwardly and open themselves to new insights.
Throughout the experience, participants will engage in group ceremony, guided exploration and reflection intended to help release limiting beliefs, fears and protective patterns that may obscure their true path. Indoor cabin accommodations or camping options are available, allowing guests to choose the style of retreat experience that best suits them.
Cost: $1000, including lodging. Location: Art Farm, Accord. For more information or to register, call 973-647-2500 or visit BeTheMedicine.com.
approved by Yoga Alliance will provide practicing instructors with opportunities to meet required continuing education hours while enhancing their teaching techniques and professional development.
“Continuing education is an important part of growing as a yoga teacher,” adds Dodge. “These new programs create opportunities for learning, connection and professional growth within our community.”
Location: 30 Tomahawk St., Baldwin Place. For more information, a complete class schedule and pricing, call 845-4948118, email PutnamYoga@gmail.com or visit PutnamYoga.com.
Keepers of the Earth Holistic Center Now Open
Nature’s Whispers has announced the opening of Keepers of the Earth Holistic Center, at 32 Kentview Drive, in Carmel Hamlet. Dedicated to teaching sustainable living practices and fostering deeper connections with nature, the center will offer a variety of nature-based programs designed to support environmental stewardship, personal growth and holistic well-being.
Ongoing offerings will include meditative wellness walks, drum circles, permaculture education, land restoration projects and guided experiences inspired by nature traditions and labyrinth walks. Programs are designed to encourage participants to slow down, observe their surroundings and build meaningful relationships with the natural world.
“Nature provides opportunities for reflection, balance and a renewed sense of connection,” says Michael “Pondhawk” Gulbrandsen, a naturalist and guide who brings a lifetime of study of ancient native practices, plant and animal communication and healing work, facilitated by trained elders, to his workshops. “We encourage people to pause, listen and reconnect with the natural rhythms around them.”
For more information or to register for an event, call 845-489-7250, email WalkingTheTrail16@gmail.com or visit TheNaturesWhispers.com.
Strong, Centered and Whole
Women That Inspire Us To Thrive
by Marlaina Donato
Something in the air seems to change when a woman with strong vitality enters a room. Her undefinable life force draws us in, whether it is evident in her step or her smile. Former First Lady Eleanor Roosevelt, poet Maya Angelou and anthropologist Jane Goodall are all iconic examples, but the capacity to thrive is inherent in each of us through small, consistent investments.
Globally, women are leading the way in consumer choices, eco-forward initiatives and sociopolitical awareness for a more sustainable and compassionate world. Whether on the frontlines fighting for worthy causes, supporting local farmers markets or putting healthy meals on the table, prioritizing self-care and learning from each other is vital. Here, four inspiring women from different walks of life divulge how they thrive in chaotic times.
Courtesy Behati Hart
Finding Her Authentic Self
Behati Hart served her country for a decade, switching between logistics, computer analysis and paralegal positions in the United States Air Force. As a woman of color in a male-dominated environment, she says she survived by crafting a persona to hide her thenundiagnosed attention-deficit/hyperactivity disorder and anxiety.
Today, Hart embodies what feels like a more authentic role as a multidisciplinary creator and coach. The author of Just BE: A Memoir About Unmasking and Becoming Human Again designed The BETi Method (Becoming Empowered Through Intelligence) to guide people out of trauma and identity-focused ways of living that compromise the soul’s true calling.
“We allow the world to judge us, accept those judgments as fact and begin wearing masks, titles and labels that reflect others’ expectations of how they want to experience us,” she explains. “We become afraid to experience ourselves—the good, the bad and the ugly. Unmasking is embodying ourselves so that we feel safe with who we really are.”
Noting that trauma and passion are the same energy moving in opposite directions, she says, “Trauma turns fierce aliveness inward into hypervigilance, protection or freeze responses. Passion turns that same energy outward into creation, connection and joy.”
Numerous activities feed Hart’s soul. “My forever medicines—laughter and dancing—require no prescription and provide cathartic emotional release through physical expression,” she points out. “As an earth-oriented person, being outdoors nourishes my spirit the most. My sacred garden and porch are my grounding spaces where I practice earthing—direct skin contact with the Earth’s surface—because I believe that electrons from the earth may help reduce inflammation.”
Hart believes that we can learn from each other by sharing our experiences. “We don’t always celebrate our stories, especially the stories of other women—ancient and contemporary—who survived and taught us how to become who we are,” she says. “We need survivor stories, revolutionary stories and creator stories. To thrive,
we must center the well-being of women and children, while embracing heart-led living—not feminine or masculine, but feminine and masculine, in sacred balance. That’s the future I work toward.”
Enjoying a Wild and Interesting Life
Maria Rodale seamlessly moves from the boardroom to the garden and from science to spirituality, carving out a distinctly unique life while preserving an impactful family legacy. She served as chief executive officer of Rodale, Inc., the publishing company behind Prevention magazine and bestselling book titles, including An Inconvenient Truth, by Al Gore. As a passionate, third-generation advocate for health and Earth literacy, she has penned several books of her own, including Organic Manifesto: How Organic Food Can Heal Our Planet, Feed the World, and Keep Us Safe and Love, Nature, Magic: Shamanic Journeys into the Heart of My Garden.
“I have met enough rich and famous people to know that financial success or fame is no guarantee of happiness or thriving,” she says. “I define success as a safe and warm home, a comfortable bed, good homemade food, happy and healthy kids, family and friends who love me, loving myself, the freedom to create and, of course, good health.”
Rodale prioritizes eating in-season, organic, local food, in moderation. “I also think we create the future by what we ingest—culturally and physically. Just like I avoid fast food and highly processed foods, I avoid horror movies and true crime stories,” she explains.
Her self-care habits include saying a prayer and 30 minutes of meditation in the morning, before doing anything else, lifting weights twice a week, going for walks and adding to her gratitude list before bed. “The direct relationship we each have with our true, ‘higher’ selves and with God is unique for every person and part of our life journey to figure it out,” she says. “I listen to my own inner voice, trust my gut, not getting distracted by rage bait, not dwelling too much on the horrors that I can’t fix or control, and focusing on the things I can do.”
These are mantras she lives by and offers to others: “Stop worrying about what other people think. Treasure your weirdness. Get over your fears and get out there. Do what you, and only you, were born to do.”
Modeling a Wholesome Lifestyle
Dr. Rebecca Hunton has always wanted to make a difference, and after dedicating two decades to functional medicine, her tireless efforts shine at Radiantly Healthy, her direct-care practice in central Florida, where patients benefit from unhurried appointments, advanced diagnostics and a collaborative partnership with their healthcare team. By listening closely to her patients—mostly women—she has been able to create a responsive, personalized standard of care that conventional institutions are slow to follow.
“Our culture—especially our workplace culture—is not designed for health or wholeness,”
she remarks. “We’re beating ourselves up for failing to achieve something that’s genuinely impossible. Many of my female patients are burned out and demoralized— not because they’re failing, but because the target was never reachable. Step one is that awareness. Step two is adding one small, achievable action, and then another. That’s where momentum starts.”
In her integrative practice, one concept emerges with great regularity: there is no health without good mental health. “You can't separate emotional health from physical vitality. I make it a non-negotiable priority, which is part of my ‘just-10-minutes’ philosophy. When time is tight, I commit to planking, the indoor bike or functional fitness, even if it’s just for 10 minutes. I maintain an affirmation and gratitude practice, and get outside on most days for some form of physical activity, often cycling.”
Because she believes that food is medicine, and one of the chief contributors to well-being, Hunton practices what she preaches to her patients. “I love to cook,” she explains. “I’m plant-forward, but not vegetarian, and legumes and beans find their way into nearly every dish I make.”
The healing power of community is also top of mind. “I’m thriving when I’m living
in close alignment with the personal vision for my life, and that includes physical activity with friends, playing duplicate bridge to keep my mind sharp, as well as teaching and leading others for growth and fulfillment,” she says. “I try to be that person now for the younger women in my life—reaching back rather than just reaching forward.”
Teaching and Learning
Sarita-Linda Rocco’s journey into wholeness was forged from a crucible of deep grief, motherhood and a life-altering neardeath experience during her mid-20s. These rollercoaster life events left her with debilitating panic attacks, and her search
for stability led her to Ayurveda and yoga. Today, Rocco is a renowned teacher and founder of The Nest Collaborative, a holistic haven in West Reading, Pennsylvania.
She is also an innovator and entrepreneur, continually searching for ways to help her students thrive in their body-mind fitness journey. One invention, The Original Superblock, is a specialized prop used to support students during yoga practice.
Rocco’s way of life is straightforward but powerful. She prioritizes foods that keep her blood sugar balanced, minimizing simple carbohydrates and focusing on clean proteins, healthy fats and seasonal vegetables. “I love cooking and find great joy in building meals around our weekly CSA [community supported agriculture] from a local organic farm,” she says. “Ayurveda spices and herbs are central in my kitchen, and hydration is foundational.”
According to Rocco, “Self-healing begins with setting boundaries with people and situations that deplete energy. I hope women remember their divine feminine power, shakti, from which their creative intelligence and life-generating energy flows. It does not compete. It creates. When women fragment that power through comparison and social pressure, something sacred is lost.”
Even now, hers is a journey of self-discovery and transformation. “Thriving is not perfection. It is honoring my energy moment to moment, knowing when to work with strength and when to rest without guilt,” she explains. “Conscious breathing stabilizes my nervous system more reliably than anything else. I practice regulating my nervous system and building resilience, not using yoga as a workout. I incorporate strength training with bands and weights to support bone health. I walk my dog twice daily most days. One of my most important rituals is fasting after dinner and going to bed by 9 p.m.”
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.
Courtesy Sarita-Linda Rocco
New Ways of Dealing With Perimenopause
by Jen Mullen, Certified Health Coach and Menopause Specialist
She has read the books. She has done the bloodwork. She eats well, moves her body and hasn’t missed an annual appointment in years. And she is still lying awake at 3 a.m., running on caffeine by 10 and out of patience long before dinner.
Her doctor tells her to manage stress and get more sleep.
She wants to laugh.
Perimenopause affects 80 to 90 percent of women and often begins years before a period is ever missed according to a study in Journal of Clinical Medicine. Dr. Mary Claire Haver, a board-certified OB-GYN and bestselling author of The New Menopause and The New Perimenopause, describes perimenopause as a “hormonal zone of chaos”—a transition that frequently starts in the brain, with anxiety, brain fog and sleep disruption long before it is linked to hormones. For years, Haver shared the standard
By Eugenio Marongiu on AdobeStock.com
guidance—eat less, move more—with her patients until she went through the transition herself and realized it was not enough, as she recounted in The New Menopause.
And this is exactly where most women get stuck—not because the advice is wrong, but because no one helps them live it.
One phrase comes up more than any other among women navigating this transition: “I know what to do. I just can’t make it stick.” This is not a willpower issue. The way most women have been taught to care for themselves was designed for a different body in a different season of life.
A doctor has 15 minutes. The guidance is sound. But then the patient walks back into a life with a teenager that needs everything and nothing simultaneously, a parent whose health is changing, a career that has not adjusted its expectations and a body that no longer responds the way it used to—no matter how hard she tries.
Data from the Centers for Disease Control and Prevention shows that 56 percent of perimenopausal women sleep less than seven hours a night, nearly double the rate of premenopausal women. When sleep goes, everything goes with it—mood, metabolism, patience and the ability to follow through on any plan. A 2024 meta-analysis in the Journal of Affective Disorders found that perimenopausal women face a 40 percent higher risk of depression compared to premenopausal women, yet this is rarely part of a routine visit.
So she does what she has always done: She pushes harder. Cuts more calories. Adds another workout. Sleeps less to get more done. And in perimenopause, that instinct almost always backfires.
What works in this season is not louder—it is quieter and more specific: eating patterns that stabilize blood sugar instead of restricting it; strength training that builds the muscle and bone women begin losing rapidly in midlife—the kind of physical resilience that determines independence decades from now; stress practices that calm the nervous system rather than simply reorganize the calendar; and sleep habits built around biology, not discipline.
None of it requires a life overhaul. It requires a framework—a structure that layers these habits into real life, week by week, and accounts for the whole of what she is carrying, not just her lab results.
Women that find that kind of support often describe the same experience—not a dramatic before-and-after, but something quieter. They start recognizing themselves again, within their own lives, not despite them.
She never needed more information. She needed a way to live it.
Jen Mullen is a certified health coach, menopause specialist and founder of The Simply Living Way, in Larchmont, New York. She works virtually with women in midlife to build sustainable, hormone-aware lifestyle habits. For more information, visit TheSimplyLivingWay. com and follow on Instagram @simply.livinglife.
Small Changes, Stronger Bones
by Dr. Leigh Damkohler
Bone health is often overlooked until later in life, yet research shows that protecting bone density should begin much earlier than most people may realize. According to orthopedic specialist Jocelyn Ross Wittstein, M.D., bone mineral density typically peaks at around age 30. After that point, the body gradually begins to lose bone mass, making prevention strategies increasingly important with age.
For women, bone loss often accelerates during perimenopause and menopause as estrogen levels decline. While this change is natural, the rate of bone loss is not fixed. Consistent lifestyle habits can slow the process and support long-term bone strength.
One of the most important factors in maintaining bone health is mechanical loading: placing stress on bones through movement. Weight-bearing and resistance exercises such as strength training stimulate bone tissue to remain dense and resilient. Exercise physiologist Stacy Sims (DrStacySims.com) emphasizes that many women rely heavily on low-impact activities such as walking, which are beneficial, but may not be enough
on their own. Adding resistance training and higher-intensity movement creates the type of stress bones need to stay strong.
Impact-based activities can also be especially helpful. Movements like jumping generate force through the skeleton, encouraging bone-building responses. Research suggests that even short sessions of jump training—sometimes just minutes at a time—can produce measurable improvements in bone density, particularly in areas such as the hips and spine.
Nutrition plays an equally important role. Adequate calcium, vitamins D and K and magnesium intake remain foundational for bone health, supporting bone structure and mineral absorption. Protein is another essential nutrient that is often overlooked. Sufficient protein intake supports muscle preservation, which in turn helps protect bone strength and stability as people age.
Another encouraging takeaway is that small improvements matter. Even modest increases in bone density can significantly reduce the risk of fractures later in
life. While some bone loss is a normal part of aging, lifestyle choices strongly influence how quickly it occurs. With targeted strength training, strategic impact movement and supportive nutrition, it’s possible to preserve bone health and maintain independence well into older age.
Supportive care such as chiropractic can also play a role in maintaining the strength and function of the musculoskeletal system. Chiropractic focuses on spinal alignment, joint mobility and nervous system function, all of which influence how the body moves and absorbs force. When joints move efficiently and muscles function properly, individuals may find it easier to engage in weight-bearing and resistance exercises that support bone health.
Improved mobility and posture can also support safer participation in activities such as strength training or impact-based exercises. Another important connection involves fall prevention. Reduced balance, joint stiffness and muscle weakness increase the risk of falls, which are a major cause of fractures in older adults. Care that supports balance, coordination and functional movement may help individuals maintain stability and confidence in daily activities.
It’s important to note that chiropractic care doesn’t directly increase bone density. However, it can be part of a broader wellness approach that includes strength training, regular physical activity and proper nutrition. Altogether, these elements create an environment where bones are better supported, movement feels safer and longterm skeletal health is more achievable.
Dr. Leigh Damkohler is Westchester County’s only dually licensed and practicing certified chiropractic sports physician and massage therapist. She takes a holistic wellness care approach in her work, capitalizing on the body’s natural ability to heal. Her office is located at 8 Bacon Pl., in Yonkers. For more information or to make an appointment, call 914-5237947, email Leigh.Damkohler@gmail.com or visit Chiropractor-WestchesterNY.com.
Midlife Wellness Made Easy
Real Solutions for Women
For many women in midlife, the advice they have always followed stops working. They are eating well and staying active yet are still experiencing weight gain, poor sleep, low energy and a body that feels unfamiliar. The usual response is to push harder. But when hormones shift and the nervous system is under chronic stress, more effort often adds strain to an already overtaxed system.
Jen Mullen is a certified health coach, menopause specialist and founder of The Simply Living Way, in Larchmont. She works with women navigating perimenopause and menopause that are caught between knowing what to do and being able to consistently live it. While many assume they can manage lifestyle changes on their own, Mullen sees how difficult integration becomes while balancing work, parenting, aging parents and daily demands.
Her signature program, The Shift, is a six-week lifestyle framework that focuses on five core areas that change during midlife: nutrition, movement, stress regulation, sleep and long-term environmental design. Rather than a diet or detox approach, it helps women understand how their bodies are responding and supports them in building sustainable daily rhythm and routine. Each phase introduces one focus area at a time to prevent overwhelm and encourage lasting change.
Mullen takes a teaching-first approach and collaborates with clinical partners to support both lifestyle and medical aspects of midlife health. She works with clients virtually and in structured programs designed for real-life implementation rather than perfection.
For more information, email Jen@TheSimplyLivingWay.com or visit TheSimplyLivingWay.com and follow on Instagram @simply.livinglife.
A Body-Based Approach to Feeling Better Without Fixing Yourself
Still feel stuck? Lauren Taub Cohen, creator of Living Fully, helps people who struggle with persistent, uncomfortable feelings and physical symptoms that impact their quality of life. By combining two body-based approaches, she helps clients learn to value their feelings and trust themselves, so they can start feeling better—even in the first session.
From Taub Cohen’s perspective, uncomfortable feelings and unexplained physical symptoms are the body’s way of signaling there’s more that needs to be understood. When people try to push these feelings away, they miss out on the body’s wisdom. This often leaves them feeling even more frustrated and stuck. With her support, a client’s inner experience becomes their compass—helping them live more fully, freely and authentically.
Clients learn how to trust themselves, so other people’s judgment, criticism or pushback don’t influence their actions. They no longer second-guess themselves or override their inner knowing. Inner critics stop holding them back, and they develop an unshakable resilience, so they can stay true to themselves, no matter what.
If what you’ve tried hasn’t led to lasting change or you still feel stuck, her unique, trauma-informed approach may offer a different way forward—one that doesn’t require pushing, forcing or fixing yourself to feel better.
Lauren Taub Cohen, M.S.Ed., SEP, is the creator of Living Fully. Visit LivingFully.org to learn more, explore free resources or schedule a free introductory chat.
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 SugarMapleCounseling.com WHERE GRIEF
Lauren Taub Cohen
Jen Mullen
Pelvic Power
Restoring Strength, Function and Confidence
by Hannah Tytus
The pelvic floor holds the key to vitality, confidence and even pleasure. According to Dr. Anna Cabeca, a holistic gynecologist and bestselling author of The Hormone Fix, “Pelvic floor health is essential for overall health. The pelvic floor is a sling of muscles supporting our critical organs, from the uterus to the bladder to the rectum. Everything is held within this bowl of muscles and connective tissue.”
Pelvic floor disorders are prevalent. A 2022 study in Scientific Reports examined more than 25,000 medical records and found that one in three people had a pelvic floor disorder. These included urinary incontinence, pelvic organ prolapse (displacement) and bowel dysfunction, with incontinence and prolapse being the most frequent. Such conditions can significantly alter daily life. A 2021 survey of 4,556 women with pelvic floor symptoms showed that 46 percent stopped exercising due to pain or leakage, potentially leading to numerous other issues over time.
Dynamic Exercises for Foundational Integrity
Kim Vopni, a pelvic floor fitness educator and author of Your Pelvic Floor, has dedicated more than two decades to raising awareness about pelvic floor health through her global online community, The Buff Muff Method. Vopni states that the pelvic floor is not just a single muscle but a complex network of muscles in three layers. The first layer mainly affects the sexual response, the second helps with continence and the openings of the urethra, vagina and anus, and the third, deepest layer primarily supports the organs. “Like the biceps or hamstrings, the pelvic floor can be stretched and strengthened and conditioned,” Vopni points out.
The pelvic floor works in synergy with the diaphragm to create a natural sump pump action that moves fluids, massages organs and supports lymphatic circulation. “The pelvic floor has to work when we are
upright—moving, lifting, coughing, sneezing, pushing and jumping. When we inhale, the diaphragm contracts and widens, and ideally the belly expands and the pelvic floor lengthens,” Vopni explains. “With the exhale, the pelvic floor contracts and lifts as the diaphragm recoils upward. We harness this relationship when we want to prevent or overcome pelvic floor symptoms.”
This explains why the clench-and-release movements known as Kegel exercises, to strengthen pelvic floor muscles, are best done with coordinated breathing. According to Vopni, a proper Kegel includes a squeeze and lift on the exhale and a full, blooming release on the inhale. Aim for three sets of 10 repetitions per day, holding each contraction for about 10 seconds.
“People often think the only thing to do for pelvic floor optimization is Kegels, and that tight means strong. The goal is to move beyond isolated squeezes and train the pelvic floor dynamically within wholebody movement, where the breath and pelvic floor coordination are incorporated into exercises such as bridges, squats and lunges,” says Vopni, who recommends consulting a pelvic floor physical therapist for individualized assessment and guidance, particularly after pregnancy or childbirth.
Vopni highlights key habits that support pelvic floor function, such as staying well hydrated, preventing constipation and engaging in pelvic release work to relax chronically tight muscles. Posture is crucial; high-heeled shoes can misalign the pelvis and shorten the calves and hamstrings, leading to involuntary clenching of the glutes and pelvic floor muscles, which impairs optimal function. Vopni recommends wearing “zero drop” shoes whenever possible, where the heel and toe are at the same distance from the ground, mimicking a natural barefoot position.
The Vaginal Microbiome
“The vagina has its own microbiome, and many people don’t realize that,” says Cabeca. “When the vaginal microbiome becomes unhealthy, we start to see problems with fertility, sexual function, dryness and infections.” Unlike the gut, which benefits
from bacterial diversity, the vaginal microbiome thrives with fewer dominant species. A healthy vaginal microbiome is typically dominated by Lactobacillus species. Cabeca recommends a microbiome-supportive, “keto-green” diet rich in bitter greens, cruciferous vegetables, healthy fats, high-quality proteins and fermented foods, as well as vaginal probiotics taken in capsule form.
“Many vaginal hygiene products can disrupt the microbiome. Because the pelvic floor has so much vascularity [blood vessels], those tissues absorb chemicals very easily. That exposure can affect the glands and tissues that help keep the vaginal environment healthy,” Cabeca cautions. She recommends choosing organic menstrual products over conventional tampons and menstrual pads; avoiding heavily fragranced cosmetics; and using gentle cleansers such as olive oil–based soaps.
Knowing Our Bodies
Body awareness is a powerful tool for prevention and early intervention. “One of the most important things I tell patients is: Get a mirror and look down there,” Cabeca says. “You need to know your normal anatomy—what it looks like and what it feels like.” Understanding what is typical for our bodies can make it easier to recognize changes.
Hannah Tytus is an integrative health coach, former writer at the National Institutes of Health and host of the Root Shock podcast, exploring the cultural underpinnings of health.
Fitness Network
Fitness Studios
MAHOPAC
HEALTH-BALANCED FITNESS
Fitness for Active Aging
900 South Lake Blvd., Ste. 6
845-216-6810
HealthBalanced.com
Pilates
HOPEWELL JUNCTION
ALIGN PILATES
Reformer. Springboard, Mat combo. 796 Rt. 82 914-204-9061
TheAlignPilates.com
BEDFORD
7 Norm Ave. 914-218-3428
QuantumHealingAnd WellnessPMA.com
BREWSTER
LUNA POWER YOGA
Move, Sweat & Breathe
175 East Main St. 845-276-4619
LunaPowerYoga.com
DOBBS FERRY
SACRED SPIRIT YOGA & HEALING ARTS CENTER
343 Broadway (on campus of South Presbyterian Church) SacredSpiritYogaCenter.org
MAHOPAC
PUTNAM YOGA
30 Tomahawk St., Baldwin Pl. 845-494-8118 • PutnamYoga.com
May is Lyme Disease Awareness Month. In this special section of Natural Awakenings, we highlight local integrative businesses and practitioners that support those living with Lyme disease and related chronic conditions.
Lyme disease is a complex and often misunderstood illness that can cause fatigue, joint pain, neurological symptoms and other long-term health challenges. While Western medicine provides important diagnostic tools and antibiotic treatments, many people find that true healing requires a broader holistic approach.
Across our community, integrative practitioners combine conventional care with supportive modalities such as nutrition, herbal medicine, acupuncture, energy work and mind-body practices. These approaches help address underlying imbalances, support the body’s natural healing capacity and improve overall well-being.
In this section find local experts working at the forefront of integrative Lyme care will be featured. Their perspectives emphasize treating the whole person rather than the disease alone and they offer insight, support and hope for those navigating their healing journey. Whether newly diagnosed or having lived with Lyme for years, this edition provides resources, education and encouragement to help guide the path forward.
Lyme Disease Awareness
Prevention, Early Detection and Emerging Treatment Options
by Dr. Laurie R. Mallis
Happy spring! As trees bud and outdoor activity increases, it’s important to remember that ticks carrying Lyme disease, also known as borreliosis, are most active between April and September. They can also be present during any warmer period of the year, especially during mild winters or early spring conditions.
Deer are known carriers of the ticks that can transmit the bacteria, Borrelia burgdorferi. However, in order to get Lyme disease one must be bitten by an infected tick that remains attached to the skin for more than 24 hours. Ticks can attach anywhere on the body, but are often found in hard-to-see areas such as the groin, armpits and scalp.
By
Early symptoms typically appear three to 30 days after a bite and may include a red rash known as erythema migrans, often shaped like a bull’s-eye. Other common symptoms include fever, chills, headache, fatigue, muscle and joint pain, and swollen lymph nodes. If left untreated, infection can spread to the joints, heart and nervous system.
Once the body is infected, it will take several weeks to produce a measurable level of antibodies. Therefore, if the test is done too early, there is a risk of getting a false negative result and requiring another test be done at a later time.
Early treatment with antibiotics has a good chance for full recovery. However, there are some individuals who develop post-treatment Lyme disease syndrome (PTLDS) with ongoing fatigue, pain and brain fog. While conventional medicine does not have any known treatments for PTLDS, integrative approaches such as acupuncture and Ondamed biofeedback have shown good results in improving symptoms and even leading to total recovery.
A phase 3 clinical trial is currently underway evaluating a Lyme disease vaccine developed by Pfizer and Valneva targeting Borrelia burgdorferi.
Prevention remains the most effective strategy. Recommended measures include avoiding tall grass and wooded areas, wearing protective clothing, using U.S. Environmental Protection Agency-registered repellents, performing tick checks after outdoor activity, showering and washing clothing on high heat.
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 845-592-4310, email SearchLightMed@Optimum.net or visit SearchLightMedical.com. See ad, page 10.
Sunny_nsk on AdobeStock.com
A Conversation About Lyme Disease
by Andrea Candee, MH, MSC
By
When conventional treatment has not resolved Lyme disease-related symptoms, it may be time to look at co-infections carried by ticks. Many individuals undergoing or completing antibiotics for Lyme find that symptoms persist despite extended treatment. Fatigue, brain fog, joint pain, dizziness, anxiety, insomnia and nerve discomfort may continue long after treatment begins. This raises an important question about the complexity of Lyme disease and related infections.
Looking Beyond the Spirochete
Lyme disease is caused by the spirochete Borrelia burgdorferi, but ticks may carry additional organisms acquired from wildlife hosts before transmitting a bite. These co-infections may include viruses and other microbes that can affect the nervous system and contribute to ongoing neurological and systemic symptoms.
Conventional testing doesn’t always identify the full range of tick-borne pathogens. In some cases, symptoms may persist because viral co-infections are not being directly addressed. Antibiotics target bacteria, but don’t treat viruses, which may complicate recovery when multiple organisms are present.
A Different Framework for Understanding Infection
Some integrative approaches explore the role of frequency-based concepts in biological systems. Based on quantum physics—understanding that every organism has a measurable energetic signature—identifying and addressing pathogens not fully addressed with antibiotics may support symptom reduction alongside other forms of care. While not a replacement for medical treatment, it represents an alternative model some practitioners use alongside conventional approaches.
Integrative Support and Patient Experience
These methods are described as gentle, non-invasive and compatible with standard medical care. Some individuals report improvement in long-standing symptoms when used as part of a broader wellness strategy.
Andrea Candee, MH, MSC, is a holistic health practitioner, master herbalist and instructor for the New York Botanical Garden with more than 30 years of experience supporting individuals with Lyme disease and chronic illness. Additional patient experiences and testimonials can be found at AndreaCandee.com/Lyme-Disease. Learn more at AndreaCandee.com.
HUDSON VALLEY
CHIROPRACTIC AND NUTRITION OFFICE
Dr. James Striano
475 Tuckahoe Rd., Ste. 201, Yonkers 914-793-1824
HudvChiro.com
Take the first step toward recovery. Discover how a personalized NRT program can support your immune system, reduce inflammation and enhance your body’s natural detoxification pathways. Schedule your consultation today and start a targeted, science-backed approach to managing Lyme disease. See Business Spotlight, page 19.
Bevan on AdobeStock.com
JUNE
Men Built to Thrive + Fitness
JULY Good Vibes, Great Outdoors
AUGUST
Building Healthy Foundations
SEPTEMBER Yoga Month + Inner Balance
OCTOBER How Healing Works
NOVEMBER
Rooted in Gratitude
DECEMBER
Living Generously + Meditation & Mental Health
To Learn More, Contact Us Today Erica@ WakeUpNaturally.com or 914-830-8306
Pilates and Integrative Healing
The Journey Behind Align Pilates
Align Pilates was founded by Nikole Seipp out of her personal journey through Lyme disease. After facing life-threatening complications including heart irregularities, neuropathy, double vision and severe neurological symptoms that were initially misdiagnosed as conditions such as MS and ALS, she ultimately received a correct diagnosis through spinal tap testing.
Following three months of IV antibiotic treatment, Seipp healing began with essential medical care and expanded into a holistic recovery process. Conventional medicine stabilized her condition, but long-term healing came through nourishment of the body with proper nutrition, hydration, inflammation reduction and supplementation with plant-based remedies including elements of the Cowden Protocol.
Working with herbalist and energy practitioner Sue Fick, Seipp also incorporated emotional healing, energy work and somatic practices. Through modalities such as energy balancing, the use of charged crystals like selenite and lapis and practices including Chumpi Illumination, she focused on releasing stored emotional trauma and restoring balance on a deeper level.
Movement became a central part of her recovery. Pilates, in particular, helped regulate her nervous system, stimulate the vagus nerve and rebuild strength and mobility. This practice supported her reconnection to her body and helped activate its natural healing capacity.
Inspired by her transformation, she opened Align Pilates to offer Reformer Pilates classes for all levels in a supportive and healing environment. Clients are encouraged to reconnect mind, body and breath while supporting spinal health, restoring energy flow and building community. Align Pilates reflects her belief in integrative care and the role of movement in long-term wellness.
Those navigating Lyme disease or recovery can reach out to her for support and guidance. Align Pilates offers classes to support healing through mindful movement along with convenient online booking. The studio also hosts monthly nutrition workshops with Angie Perri, with May’s focus on anti-inflammatory naturopathic approaches for recovery and overall wellness. Align Pilates stands as a testament to the power of integrative care, movement and community in healing and living well.
Location: 796 Rte. 82, Hopewell Junction. For more information, call 914-204-9061. Book classes on the Mindbody App or at MindBodyOnline.com.
A Holistic Approach to Lyme Disease With Nutritional Response Testing
Lyme disease, caused by the bacterium Borrelia burgdorferi and transmitted through tick bites, presents a complex range of health challenges. Individuals often experience chronic inflammation, immune dysregulation, brain fog, fatigue, joint pain and muscle weakness. Co-infections such as Babesia and Bartonella may also contribute to ongoing symptoms, significantly affecting quality of life and requiring an integrated approach to care.
Nutritional Response Testing (NRT) offers a non-invasive, individualized method rooted in applied kinesiology. Through muscle testing, practitioners assess the body’s response to specific stressors including nutritional deficiencies, toxins, infections and organ stress. This process helps guide personalized supplement protocols designed to support the body’s natural healing capacity.
For individuals navigating Lyme disease, NRT focuses on strengthening immune resilience and addressing microbial imbalance through targeted nutrition and carefully selected natural support strategies. It also emphasizes reducing chronic inflammation through dietary adjustments and supporting detoxification pathways involving the liver, lymphatic system and gut.
By tailoring care to the individual, this approach helps patients better understand the underlying contributors to their symptoms and supports a more active role in their healing process. It offers a holistic option for those seeking additional tools alongside conventional care.
James Striano, CN, DC, is the founder of Hudson Valley Chiropractic and Nutrition Office, located at 475 Tuckahoe Rd., Ste. 201, in Yonkers. For more information or to make an appointment, call 914-7931824 or visit HudvChiro.com.
Bee Venom Therapy for Nervous System Support and Lyme Recovery
Bee venom therapy (BVT) is a natural, targeted modality that supports immune response and nerve system recovery, particularly for individuals affected by Lyme disease. Through its antibacterial, antiviral and antifungal properties, bee venom can help stimulate healing responses in inflamed neural pathways and joints. It’s often used as part of a broader integrative approach to chronic illness.
Alan Lorenzo is a traveling bee venom therapist who has worked throughout the Northeast since 2003, training individuals to safely administer bee venom therapy at home. Using live honeybee stings sourced through a licensed beekeeper, Lorenzo maps precise application points based on each client’s symptoms. This individualized approach is designed to support nervous system repair and symptom relief over time.
Lorenzo provides ongoing guidance and support, including phone consultations for questions and follow-up care. He emphasizes that bee venom therapy is not a stand-alone solution for Lyme disease, but works best when integrated with Lyme-literate medical care and broader treatment strategies aimed at reducing bacterial load, supporting immune balance and restoring neurological function.
In addition to Lyme-related applications, bee venom therapy is explored for other targeted uses including localized viral or bacterial concerns and tissue-specific support. Lorenzo educates clients on its potential applications and encourages informed decision making based on individual health needs.
Alan Lorenzo is a traveling bee venom therapist serving the Northeast. Complimentary consultations are available for those interested in learning more about bee venom therapy. Additional information is available at BeeWellTherapy.com.
Self-care has become a new priority — the revelation that it’s perfectly permissible to listen to your body and do what it needs.”
— Frances Ryan
James Striano, CN, DC
More Than Soup
Lentils as a Modern Wellness Staple
by Maya Whitman
Humans have consumed lentils since the Bronze Age, and cultures worldwide, from the Middle East to the Mediterranean, have long valued them. These nutritious legumes gained popularity as a meat substitute in the United States during World War II and remain a cost-effective ingredient in modern kitchens, with the added benefit of being an eco-friendly, sustainable crop.
“Lentils require less water than many other protein sources, and they enrich the soil in which they’re grown,” says Cynthia Sass, a registered dietitian nutritionist and plant-based recipe developer in Los Angeles.
These small seeds from a legume plant are mild, easy to cook and offer endless possibilities for hearty soups, salads, plant-based “meatloaf”, veggie burgers, dips, stuffings and even sweet desserts. Lentils absorb any flavors added to them, effortlessly highlighting exotic spices and fresh herbs, and can serve as a surprising flour replacement in delicious baked goods.
“When people discover lentils beyond soup, they often realize just how versatile and satisfying this tiny powerhouse can be. They are one of the most versatile foods in the plant-based kitchen,” says Tracy Gunter, a health strategist and owner of Original Origins Health & Wellness, in Columbia, South Carolina.
Vital Properties
According to the Cleveland Clinic, regular lentil consumption leads to healthier blood pressure levels than eating garbanzos (chickpeas), beans or peas. Their fiber content enhances good gut bacteria and sustains energy throughout the day. Lentils do not cause extreme glucose spikes, making them an excellent addition to a diabetes-management diet and helpful for reducing excessive systemic inflammation. Rich in selenium and zinc, they boost immune response and contain cardiovascular-supportive minerals like potassium. Lentils also provide iron and offer 25 grams of protein per three-and-a-half ounces. Their high polyphenols content also lowers the risk of cancer, cognitive decline and obesity.
Sass notes, “Lentils make a terrific post-exercise recovery food and can help athletes and active people replenish nutrients they’ve depleted during exercise and heal from the stress a workout puts on muscles and joints.”
Gunter loves lentils for their high nutrition and plant-forward flexibility. “They can easily replace meat in many dishes because of their hearty texture and protein content,” she explains. “They can be seasoned and used as a filling for stuffed peppers, layered into vegetable shepherd’s pie or incorporated into tacos and wraps.”
Varieties and Inspirations
Lentils vary in color and texture, each type cooking differently. Brown lentils are perfect for plant-based “meatloaf”, “meatballs”, vegetarian chili and sloppy joes. Red lentils cook quickly for creamy Italian, Moroccan or Indian-inspired soups, hearty hummus-like dips and curries. Tiny black lentils (Beluga) and French lentils (Puy) add a firm, nutty texture to food bowls and salads and pair well with roasted Yukon gold or sweet potatoes.
Lentils work well in combination with soft-to-medium-grade tofu for comfort food classics like stuffed shells or manicotti. Additionally, lentil-based desserts such as brownies are decadently moist, and lentil puddings are delightful when made with the addition of dried fruits like Medjool dates.
“Lentils can be incorporated into nearly every type of cuisine and can be included whole or pureed,” says Sass. “Cooked lentils can be tossed with pre-made balsamic vinaigrette, olive tapenade, herbed tahini or vegan pesto and served over a bed of greens along with other raw or cooked veggies.” Although they cook within 10 to 40 minutes, depending on the variety, she suggests buying pre-cooked, steamed lentils in the produce section of many markets as a practical option. Canned organic lentils are another solid alternative.
“One of my favorite ways to prepare lentils is simply simmered with garlic, onion, fresh herbs and a splash of lemon,” says Gunter. “Sometimes the simplest preparations allow their natural flavor and earthy richness to shine.” She also praises the combination of lentils with spices like cumin, turmeric, coriander, smoked paprika and curry, as well as herbs like parsley, cilantro, thyme and rosemary, which aid digestion.
Helpful Tips
Soak lentils for a few hours to enhance digestibility. For perfectly tender lentils, add salt
SUPER GREENS AND BEANS DETOX SALAD
YIELD: 2 SERVINGS
½ cup dry brown or green lentils, rinsed
½ cup dry bulgur, rinsed
2 cups kale, destemmed and thinly sliced
1 cup radicchio, thinly sliced (approximately 1 small head or ½ medium head)
2 cups arugula, thinly sliced
2-2⅓ cups radishes, thinly sliced
3 cups unwaxed cucumbers, thinly sliced
2 cups red onion, diced
¼ cup raw walnuts or raw pistachios
Salt and pepper to taste
only after cooking. Cook a pot of lentils and store it in the fridge for use throughout the workweek. Freeze any unused, cooled portions for three to six months in airtight containers.
Maya Whitman is a frequent writer for Natural Awakenings.
FOR CREAMY GINGER DRESSING
½ cup plain, unsweetened plant-based yogurt
1 Tbsp tahini
2 Tbsp unsweetened rice vinegar
1 Tbsp lime juice
2 tsp coconut aminos or reduced-sodium tamari
1 Tbsp maple syrup
2 tsp Dijon mustard
1 Tbsp minced ginger
In a medium pot over high heat, bring the lentils, bulgur and 2⅓ cups water to a boil.
Reduce the heat to low, cover and simmer for 25 minutes.
To make the creamy ginger dressing, place all the dressing ingredients in a blender along with 2 tablespoons of water and blend until smooth. Set aside.
In a large bowl, combine the kale, radicchio, arugula, radishes, cucumbers and onion with the cooked bulgur and lentils. Drain any excess water from the cooked bulgur and lentils before adding.
Divide the salad between two bowls for a main meal or between four bowls if served as a side. Add the dressing, walnuts, and salt and pepper to taste, and toss well
Recipe from the cookbook Powered by Plants: Nutrient-Loaded 30-Minute Meals to Help You Thrive by Food Revolution Network CEO Ocean Robbins and Nichole Dandrea-Russert, MS, RD, published by Hay House.
Angela_MacNeil_Photography
1 cup green or black lentils
3 cups water
1 cup cucumber, diced
1 cup cherry tomatoes, halved ¼ cup red onion, finely diced
¼ cup fresh parsley, chopped
2 Tbsp fresh lemon juice
2 Tbsp extra-virgin olive oil
½ tsp sea salt
¼ tsp black pepper
Rinse lentils and place in a pot with water. Bring to a boil, then reduce heat and simmer about 20 to 25 minutes until tender but still holding their shape.
Drain and allow lentils to cool slightly.
In a bowl, combine the cooled lentils with the cucumber, tomatoes, onion and parsley. Drizzle with lemon juice and olive oil and season with salt and pepper, then toss gently.
This salad is best served at room temperature or chilled. It keeps well for several days and becomes even more flavorful as it marinates.
1 cup red lentils
2 cups water
2 garlic cloves
2 Tbsp tahini
2 Tbsp lemon juice
Markets
GREENS NATURAL FOODS
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
Somers 57 Rte. 6. (in Baldwin Place) 914-485-8093
GreensNaturalFoods.com
GREEN ORGANIC MARKET
275 S. Central Park Ave., Hartsdale 914-437-5802
FB: GreenOrganicMarket
1 Tbsp olive oil
½ tsp cumin
½ tsp sea salt
Pinch of smoked paprika or turmeric, optional
Rinse lentils and add to a saucepan with water and garlic.
Bring to a boil, then simmer about 12 to 15 minutes, until lentils are soft.
Allow to cool slightly, then transfer the lentils and garlic to a blender or food processor. Add the tahini, lemon juice, olive oil, cumin and salt. Blend until smooth and creamy.
Drizzle with olive oil and sprinkle paprika or turmeric on top, if desired. Serve with sliced vegetables, cucumber rounds or warm pita bread.
1955 South Rd., Poughkeepsie 845-296-1069 NaturesHarvesthv.com
WHOLE FOODS MARKET
575 Boston Post Rd., Port Chester 914-708-1985
1 Ridge Hill Rd., Yonkers 914-378-8090
WholeFoodsMarket.com Restaurant
BROOKLYN ORGANIC KITCHEN
Breakfast, Lunch & Dinner 890 South Lake Blvd., Mahopac 845-621-2655
BOKMahopac.com
Tracy_Gunter
Hudson Valley Farmers Markets
Westchester, Putnam & Dutchess Counties • 2026
Local farmers markets bring fresh picked produce, artisan foods and community together. Across the Hudson Valley, these markets connect shoppers with local farms and small businesses while showcasing the character and agricultural richness of the region.
WESTCHESTER COUNTY
Bronxville Farmers Market – Saturdays. 8:30am1pm • May 9-Nov. 21. Stone Place at Paxton Ave., Bronxville. BronxvilleFarmersMkt.org.
Chappaqua Farmers Market – Saturdays. 8:30am1pm • May 9-Dec. 19. Chappaqua Train Station, Allen Pl., Chappaqua. ChappaquaFarmersMarket.org
Stanley Still Park Farmers Market – Mondays. 3-7pm • seasonal. 80 Jackson Rd, Poughkeepsie. Taste NY at Todd Hill Farmers Market –Fridays. 1-5pm • May-Oct. 4640 Taconic State Pkwy, Poughkeepsie. TasteNYToddHill.com.
These listings represents a curated selection of farmers markets throughout the Hudson Valley. Dates and hours are based on the most recent available seasonal schedules and are subject to change. Please check directly with each market using the contact information provided before visiting to confirm current details.
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 May 8 (for the June 2026 issue) and please adhere to our guidelines. Email Admin@WakeUpNaturally.com for guidelines on how to submit listings.
Friday, May 1
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 sound healing and reiki to release stress, clear stagnant energy and restore harmony to body, mind and spirit. Refresh body, mind and spirit. $40. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.
Saturday, May 2
Beltane Women’s Day Retreat – 1-5pm. Celebrate spring with ritual, herbal mocktails, flower crown crafting, fae storytelling, meditation and sound bath. Gather in circle for creativity, connection and seasonal magic. Limited space. Sliding scale $65–85. Moss and Moonlight, Rte. 52, Hopewell Junction. Info/register: MossAndMoonlight.com.
Somatic Salsa – 5:30pm. A joyful blend of somatic movement, Latin dance, breathwork and journaling to release tension, reconnect with your body, and move with freedom, rhythm, and self-expression. $44. Pure Presence Yoga, Jefferson Valley Mall, 650 Lee Blvd., Yorktown Heights. Info/register: PurePresenceYogaNY.com.
Sunday, May 3
Yoga + Acupuncture – 11 am -12:30pm. Integrates yoga, breathwork and acupuncture to support relaxation, balance and nervous system regulation. $65. Luna Power Yoga, 175 E. Main St., Brewster. Info/ register: 845-276-4619; LunaPowerYoga.com.
Four Energy Gates Full Moon Experience – 11am12pm. Learn acupressure points and -standing meditation to restore balance and support self-healing. Adults $30. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.
Holistic Canine Nutrition Workshop – 2-4 pm. Learn how to read dog food labels, understand canine nutrition and make balanced treats. Includes special gift. $20. Universal Healing Arts, 4 Crestview Ave., Cortlandt Manor. Info/register: 914-737-4325; UniversalHealingArts.com.
NEXT DEADLINE
5/8/26
Monday, May 4
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, May 5
Petals of Rest – 6-7:15pm. Enjoy the beautiful environment of Weil Preserve as you rest in deep relaxation to the calming sounds of a sound bath. $40. Tula Yoga for Wellness at Weil Preserve, 3 Willow Ln., North Salem. Preregistration required: 914-806-3286; TulaYogaForWellness.com.
Wednesday, May 6
The Power of the Drum – 6-7pm. With Shaman Elizabeth Rose Matheson, RMT. Drumming circles are an ancient form of healing and community. The drum becomes a tool, supporting release of negative feelings and fostering feelings of unity and peace. All welcome. No drum required. $20. Universal Healing Arts, 4 Crestview Ave., Cortlandt Manor. Info/ register: 914-737-4325; UniversalHealingArts.com.
Thursday, May 7
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, May 8
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.
Saturday, May 9
BioSpiritual Focusing Workshop – 9:30am-3:30pm. With Therese Ragen, PhD. A gentle body-mind-spirit practice based on focusing, guiding you to notice inner sensations and emotions, meet them with compassionate awareness and open to deeper spiritual presence and healing. $75, lunch included. The Center at Mariandale, 299 North Highland Ave., Ossining. Preregistration requested: 914-941-4455; Mariandale.org.
Mark Your Calendar
She Remembers
May 10 • 10am-1pm
A somatic half-day journey for women through breath, movement and the transformative energy of Reiki Fusion. Journey back to the essence of the woman you really are.
$99
Host: Cynthia M. Chase, LCSW Ix Chel Center 20 North Central Ave., Hartsdale For Information and to register, visit CynthiaMChase.com
Mark Your Calendar
The Power of the Drum
May 6 & 20 • 6-7pm
Drumming Circles are an ancient form of healing and community. All participants are invited to join the circle with or without a drum. The Circle highlights the drum as a tool supporting release of negative feelings and fostering feelings of unity and peace.
Led by Elizabeth Rose Matheson Shaman, Reiki Master
$20
Universal Healing Arts, Cortlandt Manor Please call to register: 914-737-4325
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, May 15
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.
Mark Your Calendar
Take The Monkey Out Of Your Mind
May 16 or 19
May 16: Morning, Mind, Body, Therapy Collective, in Montclair NJ. Or, May 19, evening on Zoom.
A life-changing set of teachings and simple tools. Imagine being able to quiet your mind and release stuck emotions immediately. Many traditions were used to develop this simple, clear, foundational practice. Gathered from six decades of research making mind-body-spirit living and healing direct and simple.
Guided by Shaman, Healer, Sage, Janet StraightArrow 973-647-2500 • BeTheMedicine.com
Sunday, May 17
Reiki Healing Circle – 10-11:30am. With Reiki Master and Psychic Medium Robin Mueller. Experience collective reiki healing with intention setting, breathwork and energy work in a sacred space. Support physical, emotional and spiritual well-being. In-person or via Zoom. $40. The Well Center, 430 Bedford Rd., Ste. 203, Armonk. Info/ register: 914-400-7056; SpiritInside.net.
Tuesday, May 19
Bloom: Group for Emerging Adults – 6:30–8pm. Five-week virtual support group for adults in their 20s navigating life transitions, career decisions and relationships. Intake required; open to NY residents. $50 per session. Telehealth. Info/register: 914-200-3718; HeartRootCounseling.com.
Wednesday, May 20
The Power of the Drum – 6-7pm. With Shaman Elizabeth Rose Matheson, RMT. Drumming circles are an ancient form of healing and community. The drum becomes a tool, supporting release of negative feelings and fostering feelings of unity and peace. All welcome. No drum required. $20. Universal Healing Arts, 4 Crestview Ave., Cortlandt Manor. Info/ register: 914-737-4325; UniversalHealingArts.com.
Sunday, May 24
Wellness Festival w/ Tula Yoga – 8:30-11:30am. A rejuvenating wellness experience featuring yoga, sound baths, mini massage, aromatherapy meditation, guided garden walks, nourishing snacks and a spa gift. Relax, restore and renew mind and body. $85. Hammond Museum and Japanese Stroll Garden, 28 Deveau Rd., North Salem. Preregistration required: TulaYogaForWellness.com.
Native-American Style Drumming Circle –3-5pm. Scott Nelson leads to help you raise your vibration and release low residue following Native American traditions. Extra drums and shakers. Families welcome with children 10 and up. Adults. $30. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.
Thursday, May 28
Carrie Newcomer Concert for Hope – 3-5pm. Celebrate 30 years of the Dominican Sisters of Hope with a free-will donation concert featuring songwriter and activist Carrie Newcomer. In-person or livestreamed, this event honors hope, service, and community impact. The Center at Mariandale, 299 North Highland Ave., Ossining. Preregistration requested: 914-941-4455; Mariandale.org.
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.
Mark Your Calendar
Soul Shamanism Be Whole Body and Soul
May 29-31
Experience a Sixth Dimensional Practice to assist us in these times of ascension. Immediate healing, wisdom and connection. A sacred weekend to learn a spiritual growth practice where you know and live your authentic self. Meet your soul, learn to access the love, wisdom, and truth of who you are. Learn how to heal and walk your journey with understanding and high-level spiritual connections and energy. Bring all forward into your everyday life.
Guided by Shaman, Janet StraightArrow. Retreat Himalayan Institute Yoga Center, Honesdale, PA (Also offered August 26-28, Art Farm, Accord, NY) 973-647-2500 • BeTheMedicine.com
Friday, May 29
Candlelight Yoga Nidra & Sound Healing –7-8:30pm. Join Elise for candlelit restorative yoga, guided yoga nidra and crystal sound bowls. This calming practice soothes the nervous system, reduces stress, and leaves you deeply rested. All levels welcome. $40. Yoga Haven, 125 Marbledale Rd., Tuckahoe. Info/register: 914-263-5427; YogaHaven.com/events-series.
Saturday, May 30
“Blessing of the Animals” – 12-4pm. 2026: The Year of the Humane Child: Free outdoor family event celebrating kindness to animals. Bring pets for individual blessings and meet charity exhibitors with ambassador animals. Third Evangelical Lutheran Church, 31 Livingston St., Rhinebeck. 845478-2452; LutheranParishNorthernDutchess.org.
Family Gardening Party – 1-3 pm. May 30, June 6 & 27. Family-friendly gardening series teaching how to grow herbs and flowers in small spaces. No experience needed. $20 per family. Universal Healing Arts, 4 Crestview Ave., Cortlandt Manor. Info/ register: 914-737-4325; UniversalHealingArts.com.
Sunday, May 31
Guided Meditation – 12:15-1pm. Join Emily for a 45-minute guided meditation with gentle movement and varied techniques. Suitable for all levels, this practice promotes calm, focus, better sleep and emotional well-being. $20. Yoga Haven, 125 Marbledale Rd., Tuckahoe. Info/register: 914-2635427; YogaHaven.com/events-series.
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.
Plan Ahead
July 9-12
A profound weekend of unfolding and becoming. Pause and get off the track of everyday life, to go inside and discover your authentic self, visions, and spiritual connections in nature. Ceremonies and journeys to deepen your experience. Indoor cabins, or camping as you choose, private wooded land to safely sit in nature to hear your heart speak. Awaken clarity, life purpose, and joy as we break through illusions fears, and ego protections. Seasoned Guide, Shaman, Janet StraightArrow Art Farm, Accord, NY 973-647-2500 • BeTheMedicine.com
Ongoing Events
Ongoing Calendar listings must be resent quarterly for our July 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.
Myofascial Release & Yoga – 9:30-11am. With Joelle Van Sickle. Use massage balls, foam rollers and yoga to release fascia, hydrate tissue and enhance resiliency. $28/class; packages available. FulBeing Collective; 8 Barristers Row, Wappingers Falls. Info/register: FulBeingCollective.com/ ClassesWorkshops.
Journey Into Power Yoga Class – 9:30-11am. This 90-min. signature class is a journey to vitality, power and freedom. All levels. $25 drop-in; class cards and memberships available. RedTail Power Yoga, 810 Rte. 82, Hopewell Junction. Info: RedTailPowerYoga. com; 845-605-2257.
Hudson Valley Regional Farmers Market – 10am2pm. Year-round, weather-permitting. Buy local produce, baked goods, organic products, eggs, pickles, cheese and much more 15 Mt. Ebo Rd. South, Brewster. Info: HudsonValleyFarmersMarket.org.
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: 845-202-2228; Back2HealthYoga.com.
Tuesday
Present Wisdom Yoga Flow – 8:45-9:45am. Openlevel flow class uses breath & sequenced postures to increase vitality and gentle methods to open the body. Cultivate a mindful practice that helps to build endurance and strength, increase flexibility and balance. Limit 14. $30. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-5884079; Balancing4life.com/upcoming-events.
Putnam Yoga Level 1 to Level 2 Class with Meditation – 9:30am. The yoga flow will have modifications shown. This class starts and ends with special meditation segments; designed for people new to meditation. All classes are an hour long. $20 Dropin. Class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.
Strength in Motion – 9:30am. All levels class. Warm up the body with an add-on of light weights to tone and strengthen. Tula Yoga for Wellness, Hammond Museum, 28 Deveau Rd., North Salem. Info: 914-806-3286; TulaYogaForWellness.com.
Smart Strength Training – 12pm. With Erin Baker. Improve strength and function; all abilities welcome. $28/class; packages available. FulBeing Collective; 8 Barristers Row, Wappingers Falls. Info/register: FulBeingCollective.com/ClassesWorkshops.
Tai Chi – 4:30pm. Weekly one-hour class with Sifu Steven Reilly, blending movement, philosophy and laughter; beginners encouraged. $28/class; packages available. FulBeing Collective; 8 Barristers Row, Wappingers Falls. Info/register: FulBeingCollective. com/ClassesWorkshops.
Candlelight Yin-Soothe & Stretch – 5:30-6:30pm. You will be guided through a series of seated or supine postures in a calming candle lit background. Each pose is held for about 3-6 minutes while Allie uses the healing energies of various soothing instruments to enhance your experience. $22. Pure Presence Yoga, Jefferson Valley Mall, 650 Lee Blvd., Yorktown Heights. Info/ register: PurePresenceYogaNY.com.
Yoga and Meditation – 6:30-7:30pm. This Level I-II class is a combination of gentle movements, Vinyasa flow and meditation. Focusing on breathwork, building strength and flexibility. No experience needed. $23 preregistration, $25 drop-in. Health-Balanced Fitness Studio, 900 South Lake Blvd, Ste. 6, Mahopac. Register call/text: 845-216-6810 or HealthBalanced.com.
Wednesday
TLC Networking Breakfast in Mount Kisco – 8:30-10am. 3rd Wednesday. We are a vibrant and growing community committed to living consciously and offering healthy lifestyle opportunities through our businesses and passions. Come the first time as Beth’s guest, and later become a TLC member. RSVP to Beth at 203-856-9566 (call/text).
Vinyasa Yoga Flow: Open Level – 9-10am. Flow through mindful stretches, gentle breathwork and accessible poses, with your knowledgeable teacher’s hands-on adjustments—designed for beginners and seasoned practitioners alike—to cultivate balance, flexibility strength and a centered, peaceful state of mind. $20. Zen Garden Health Coaching & Yoga, 25 Carpenter Pl., Yorktown Heights. Info/register: 917-721-2529; ZenGardenYoga.net.
Putnam Yoga Level 1 to Level 2 Class (With Modifications) – 9:30am. For those who are more familiar with yoga, we incorporate power yoga poses and techniques that are designed for in-depth strength training, as well as improvements in breathing, posture and mobility. All classes are an hour long. $20 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.
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).
Thursday
Rise – 7-8am. Awaken your body and set a positive tone for your day with this gentler Vinyasa-based class with a focus on grounding, flexibility and creating space. $25 drop-in. Luna Power Yoga, 175 Main St., Brewster. Info: 845-276-4619; LunaPowerYoga.com.
TLC Networking Breakfast in Rye – 8:30-10am. Last Thursday monthly. Join us for breakfast! We are a vibrant and growing community committed to living consciously and offering healthy lifestyle opportunities through our businesses and passions. Come the first time as Beth’s guest, and later become a TLC member. RSVP to Beth at 203-856-9566 (call/text).
Putnam Yoga Level 1 to Level 2 Class (With Modifications) – 9:30am. For those who are more familiar with yoga, we incorporate power yoga poses and techniques that are designed for in-depth strength training, as well as improvements in breathing, posture and mobility. $20 drop-in. Class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.
Present Wisdom Yoga Flow – 9:30-10:45am. Open-level flow class uses breath & sequenced postures to increase vitality and gentle methods to open the body. Cultivate a mindful practice that helps to build endurance and strength, increase flexibility and balance. Limit 14. $30. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-5884079; Balancing4life.com/upcoming-events.
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.
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.
Natural Awakenings Special Features
To learn more about special advertising opportunities and to discuss how your business or practice can be featured, please contact us today. Let’s work together to make a positive impact, raise awareness across our region! Contact Dana Walters – Sales and Marketing Specialist: Dana@WakeUpNaturally.com
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
Present Wisdom Yoga Flow – 8:45-9:45am. Open level flow class uses breath & sequenced postures to increase vitality and gentle methods to open the body. Cultivate a mindful practice that helps to build endurance and strength, increase flexibility and balance. Limit 14. $30. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-5884079; Balancing4life.com/upcoming-events.
Vinyasa Yoga Flow: Open Level – 9-10am. Flow through mindful stretches, gentle breathwork and accessible poses, with your knowledgeable teacher’s hands-on adjustments. Designed for beginners and seasoned practitioners alike—$20. Zen Garden Health Coaching & Yoga, 25 Carpenter Pl., Yorktown Heights. Info/register: 917-721-2529; ZenGardenYoga.net.
Smart Strength Training for Women – 10:1511:15am. With Erin Baker. Focus on strength and movement patterns for daily life. $28; packages available. FulBeing Collective; 8 Barristers Row, Wappingers Falls. Info/register: FulBeingCollective. com/ClassesWorkshops.
Mom and Baby Bonding Through Yoga –11am-12pm. This yoga class supports postpartum moms and babies (ages 6 weeks to pre-crawling) with gentle movement, infant bonding and community—honoring both your recovery and your baby’s early development. $30. Yoga Haven, 125 Marbledale Rd., Tuckahoe. Info/register: 914-7210546; YogaHaven.com/events-series.
My Friend, PerI: A Free Perimenopause Workshop Series — 2/6, 2/13, 2/27. 11am-12:30pm. Certified herbalist Tara Gregorio leads a free three-week workshop series exploring the physical and hormonal changes of perimenopause and natural ways to support hormone metabolism. Walk-ins welcome; registration suggested. Free. The Hub, 3590 Route 9, Suite 109, Cold Spring. MyFriendPeri.eventbrite.com.
Overnight Healing Retreat in the Energy Enhancement System – 8:45pm-6:30am. Experience deep healing as scalar energy frequencies rejuvenate your cells and spirit while you sleep. Bring sheets, pillow, blanket, water and any comforts needed for a good night’s sleep. Quantum Healing & Wellness, 7 Norm Ave., Ste. 202, Bedford Hills. Pricing/preregistration (required): 914-218-3428; WellnessLiving.com.
Saturday
Barre Power – 8:15am. Barre, RedTail-style: 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.
• Established wellness & massage spa in prime Fairfield County location.
Level 1 Yoga – 9am. Discover the foundations of yoga through seated and standing poses along with Sun A Salutations. Suitable for beginners, this class helps build strength, flexibility and confidence on the mat. Tula Yoga for Wellness, Hammond Museum, 28 Deveau Rd., North Salem. Info: 914806-3286; TulaYogaForWellness.com.
• Loyal clients, fully established, strong community presence, zero startup needed.
FOR SALE in prime Fairfield County, CT location. Established wellness & massage studio in prime. Loyal clients, fully established, strong community presence, zero startup needed. Ready for a handson owner/operator to take it to the next level. NO BROKERS. BusinessCTSale@gmail.com.
• Ready for a hands-on owner/operator to take it to the next level.
Donations
See the YOGA, PILATES, FITNESS NETWORK on page 15.
Intermediate Kripalu-Based Yoga – 9:15-10:30am. With Kathleen Hinge. For more experienced practitioners who desire more of a challenge. Be guided through more advanced postures, and invited to hold poses longer and explore personal variations. In-person or virtual. Info/register: SacredSpiritYogaCenter.org.
NO BROKERS. SERIOUS BUYERS
Beginner Kripalu-Based Yoga – 10:45am-12pm. With Kathleen Hinge. A very nurturing practice, promoting mindfulness, flexibility and relaxation. Classes include setting intentions, guided breathing, meditation and gentle pose sequences. Suitable for beginners, and those with physical limitations. In-person or virtual. Info/register: SacredSpiritYogaCenter.org.
Beginner Yoga – 11am. Class consists of standing poses to build strength, balance and improved flexibility. Detailed instruction with focus on proper form and function will help you build a safe, fun and nurturing practice. $22. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845202-2228; Back2HealthYoga.com.
Vinyasa Flow Yoga – 11am. Vinyasa Flow Yoga for a relaxing and somatic stretch to calm the body and mind. $20 or discounted class card options. Expression Dance & Wellness Center, 2141 Crompond Rd., Cortlandt Manor. Register: 914-293-7021; ExpressionDanceWellness.com.
Gentle Hatha Yoga – 12:30pm. A yoga style based in Kripalu tradition, focusing on yoga postures, mindful awareness and self-care. Breathing techniques and meditation will be explored as well! Suitable for all levels! $20 drop-in. Class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.
55 + Beginners Yoga – 1:30-2:30pm. This beginner’s yoga series offers a safe, supportive and welcoming space to build strength, improve balance, increase flexibility and relax the mind. No prior yoga experience is needed, but must be able to get up and down. BYO yoga mat. $20/class or $48 for series. Luna Power Yoga, 175 Main St., Brewster. Info: 845-276-4619; LunaPowerYoga.com.
LET IT SHINE AGAIN THRIFT STORE IN VERPLANCK – Donations needed of housewares and home decor in excellent condition. Vases, platters, dishes, pots—beautiful and useful things for the home. Items sold to support Let It Shine Food Pantry. Set up a donation appointment: email Info@LetItShineOnline.com.
Grow Your Business
IF YOU’RE READING THIS, SO ARE THOUSANDS OF OTHERS! Let us connect your business with the right customers. Contact us today to grow your local reach and impact! Call: 914-8308306 or email Erica@WakeUpNaturally.com.
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.
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.
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 10.
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 4.
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 15.
Behavioral Optometry
MIND-BODY-WORLD OPTOMETRY
Samantha Slotnick, OD, FAAO, FCOVD 495 Central Park Ave., Ste. 301, Scarsdale 914-874-1177 • DrSlotnick.com
A whole-person, holistic approach to vision care, for all ages. Specializing in vision therapy and rehabilitation for vision problems which interfere with reading, learning, attention, performance and efficiency. Please visit website for details.
Chiropractic
DR. LEIGH DAMKOHLER, CCSP, LMT 8 Bacon Pl., Yonkers 914-523-7947
Chiropractor-WestchesterNY.com
Personalized treatments designed for you by Westchester’s only dually licensed practicing Sports Chiropractor and Massage Therapist. Receive a unique combination of muscle work and adjustments not provided elsewhere. Dr. Leigh can help you move and feel better. Get back to the life you love!
Holistic therapy for adolescents, young adults and professionals. Nurturing the mind, body and soul through traditional talk therapy, trauma therapy and walk-andtalk therapy. Heal, grow and move through life with authenticity and confidence—in the office, in nature or virtually. Connect on social @ HeartRootCounseling.
Craniosacral Therapy
JOY MATALON, LMT, CST
Locations: Ossining, Garrison 914-519-8138
JoyMatalon.com
CranioSacral Therapy with Somato Emotional Release allows physical, emotional and spiritual issues to be intimately explored bringing relief from pain and activating a healing process which continues beyond the session. Experience CST alone or integrated with acupressure.
Eastern Healing Arts
FIVE
LIGHTS CENTER
220 W. 93rd St., NYC Demo & Classes in Purchase 917-721-0823 • FiveLightsCenter.com
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.
Energy Healer
ANN KORONOWSKI
Cert. Soul Realignment Practitioner By online appointment/ Schenectady
AnnEnergyHealer.com
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.
Energy Healing
ANNE H. BENTZEN
495 Main St., Ste. 205, 2nd Fl., Armonk 914-588-4079
Balancing4Life.com
Inner harmony fosters health and wellness. Discover modalities to relieve stress, support recovery and transformation. Reiki, BEMER therapy, sound healing, Bach Flower essences, intuitive guidance and PastLife Regression. Regular drumming circles and Stargate meditations offer growth within a supportive community. See ad, page 13.
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.
Healing Gardens
REFLECTIONS OF NATURE LANDSCAPING
Serving the Hudson Valley Area EcoPlanner191@gmail.com 845-489-7250
LandscapingWithNature.net
Sustainable landscaping that connects you to nature. We build and maintain holistic landscapes and sacred spaces. secret gardens, labyrinths, vedic gardens, hiking trails, medicine wheels, pollinator and butterfly gardens, fairy gardens, permaculture, perennial seasonal gardens, patios and fire pits. See ad, page 21.
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
We offer behavioral optometry, comprehensive vision exams, contact lenses and vision therapy. Call to schedule your appointment today.
As a QHHT Level 2 Practitioner, I am dedicated to Dolores Cannon’s method (qhhtofficial.com/ about-us). If you feel called to experience a transformative session, I'd be honored to support your journey. Reach out to learn more or schedule your session.
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.
Virtual and distance spiritual counseling, angel tarot readings, intuitive guidance, distance reiki healing. Connect with angels and loved ones for insight, love, protection and personal healing.Intuitive consultant, life coach, spiritual healer, reiki master/teacher. Book phone or FaceTime appointments. Call anytime.
Spiritual Healing/ Connection
ROBIN MUELLER, REIKI MASTER
Psychic Medium/Channel/Healer Armonk in Person or Remote SpiritInside.net • 914-400-7056
Robin’s various sessions including reiki healing and tarot help heal and guide. Her ability to connect to the spirit world enables her to bring amazing energy into every session. Her 5-Star Google reviews are a testament to her client’s experiences. See ad, page 13.
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
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.
