Summer is finally here and I could not be happier. There is something about this season that feels both energizing and calming at the same time. The days are longer, the sunshine is warmer and life seems to naturally shift outdoors. After months of rushing from one obligation to the next, summer invites us to slow our pace, take a deep breath and reconnect with the world around us.
Our theme this month, Good Vibes, Great Outdoors, celebrates all the wonderful ways nature can support our health, happiness and well-being. Sometimes we forget how much we need fresh air, sunshine and open spaces. We spend so much of our time indoors, behind screens and moving from one responsibility to another that we lose sight of the simple things that help us feel grounded.
This month, I encourage you to take down the walls and get outside. Bring a sketchbook to the river, lake or beach and spend an afternoon creating. Take an exercise class in the park. Go for a hike, a bike ride or a long walk with a friend. Visit a local farmers market. Watch a sunset. Sit quietly under a tree and listen to the sounds around you. These moments may seem small, but they have a remarkable way of restoring our energy and helping us reconnect with ourselves.
Summer is also a season of family and togetherness. It is a time for backyard gatherings, beach days, vacations and creating memories with the people we love. This year feels especially meaningful to me as my youngest daughter recently graduated from high school. Like many parents, I find myself wondering where the time has gone. It seems like just yesterday she was heading off to kindergarten and now she is preparing for the next chapter of her life.
That milestone has reminded me how valuable unhurried time with family truly is. The quiet moments often become the ones we cherish most. A simple dinner on the patio, a weekend road trip or an evening spent laughing together can be far more meaningful than anything on a schedule. Summer gives us permission to make time for those experiences and I hope we all take advantage of it.
Be sure to check out our local drumming resources in this month's issue, on page 13. Drumming circles and community drumming events are a fantastic way to meet new people, reduce stress and tap into your creative and musical side. There is something incredibly uplifting about gathering with others and sharing rhythm and energy in a welcoming environment. You may discover a new hobby, make new friends or simply enjoy an afternoon filled with fun and connection.
As you enjoy this issue, I hope you find plenty of inspiration to spend more time outdoors and embrace the good vibes that summer brings. Nature has a way of reminding us what matters most. It encourages us to be present, appreciate the beauty around us and enjoy the people who make our lives meaningful.
Wishing you a joyful, healthy and memorable summer filled with sunshine, adventure and plenty of time outdoors.
with black soy ink.
Erica Mills
Discounts Offered for Medical Intuitive Sessions
Ann Koronowski, owner of Ann Energy Healer, recently completed certification as a Medical Intuitive. Through July 31, she is offering a 25 percent per session discount on experiencing this method.
As a Medical Intuitive, Koronowski uses a variety of techniques to discover subconscious energetic or emotional blockages that may be causing chronic physical or emotional pain. She finds the original root cause of the issue, either in this lifetime or another lifetime, then works with her client to release that energy or emotion. “Sometimes there is immediate relief; however, the root cause often goes much deeper and may take several sessions to uncover completely,” she says.
Physical pain is the body’s way of getting attention. “Consistent negative or suppressed emotions can be the result of physical pain and disease, but, more often, these emotions are the cause,” says Koronowski. “If you are experiencing chronic pain, a persistent ailment, or feel that your emotional well-being is suffering, a Medical Intuitive package may be a good fit for you.”
Cost: one Medical Intuitive session, $187 (regularly $249); four-session package, $747 (regularly $996). To receive this exclusive Natural Awakenings Westchester, Putnam and Dutchess discount, email AnnEnergyHealer@gmail.com. For more information, visit AnnEnergyHealer.com.
Connect With Your Soul at Upstate New York Shamanic Retreat
Shaman Janet StraightArrow will lead Soul Shamanism: Embody the Truth of Your Soul, a three-day retreat taking place August 28 to 30 at Art Farm, in Accord, New York. Designed for spiritual seekers, healers, teachers and leaders, this immersive experience offers participants an opportunity to deepen their connection with their authentic selves through shamanic teachings and practices.
StraightArrow, a healer, teacher and lifelong spiritual guide, will lead participants in exploring purpose, self-awareness and personal transformation while developing tools for continued growth and healing. The retreat focuses on helping individuals strengthen their connection to inner wisdom and navigate life with greater confidence, love and discernment.
Location: 31 Fawn Ln., Accord. For more information or to preregister (required), call 973647-2500 or visit BeTheMedicine.com.
Now I see the secret of making the best person. It is to grow in the open air and to eat and sleep with the earth.
—Walt Whitman
Pelvic Health Workshop Helps Women Move With Greater Comfort
Certified herbalist and STOTT Pilates instructor Tara Gregorio will lead the Pelvic Pow-HER Series from 9:30 to 10:30 a.m. on Fridays, July 17, 24 and 31, at Ascend Center, in Cold Spring. The three-class series is designed for women experiencing pelvic pain, incontinence, constipation or low back discomfort.
Gregorio developed the program following the natural birth of her twins in 2013. Combining Pilates, physical therapy and strength-training techniques, the floor-based workshop helps participants strengthen and lengthen pelvic floor muscles while gaining a better understanding of how core stability can support comfort, function and overall well-being.
Open to women of all ages, the workshop is held on the second floor and requires participants to be able to climb one flight of stairs and move comfortably on and off the floor.
Series cost: $90. Location: 75 Main St., Cold Spring. For more information or to register, visit TaraGregorio.com or TheCollectiveCold Spring.com/events-summary.
Ann Koronowski
Janet StraightArrow
Whimsy Takes Flight at Annual Fairy Festival
Step into a whimsical afternoon at the annual Fairy Festival from noon to 4 p.m. on July 25 at Universal Healing Arts, in Cortlandt Manor. This family-friendly celebration invites guests of all ages to explore a day of imagination, nature-inspired play and creative expression. Fairy-themed attire is encouraged as attendees are welcomed into an immersive environment designed to spark joy, creativity and wonder of the fairy realm.
With a $25 all-inclusive ticket, children will receive fairy wings, wands and a backpack to collect all the treasures they find and receive throughout the event. Activities include a fairy art project, scavenger hunt, storytelling, live music and dance. A special fairy tea party will serve up sweet treats and mystical charms.
Festivalgoers can enjoy whimsical fairy tattoos and pose for photo ops to capture the memories. Additional offerings include fairy tattoos, photo opportunities, bubble stations, fairy dust making and a water splash zone. Adults may opt for fairy card readings for $20.
Location: 4 Crestview Ave., Cortlandt Manor. For more information, call 914-737-4325. To register, visit UniversalHealingArts.com.
Use Creativity to Explore Life Direction and Change
Jan Lauren Greenfield
The Center at Mariandale, a spiritual retreat center in Ossining, will host Clarity Through Creativity: A Workshop for Crossroads, Questions & New Direction from 2 to 5 p.m., July 12. Led by award-winning screenwriter, author and artist Jan Lauren Greenfield, the event is designed for individuals navigating transitions related to career, relationships, finances, purpose or personal growth.
Rather than just an art or writing class, the experience uses drawing, image-making and reflective journaling as tools for insight and decision-making. Inspired by the Painting Your Personal Mythology approach, the workshop focuses on accessing intuition, selftrust and inner direction rather than artistic technique.
Participants are encouraged to arrive with a question or dilemma they would like to have clarified while remaining open to self-discovery through the creative process. A journal and any preferred creative materials are also suggested, although supplies are not required. Prior art or writing experience is not a prerequisite.
Founded in 1976 by the Dominican Sisters of the Sick Poor, Mariandale is a spiritual retreat center focused on care for the Earth, social justice and service to others. The center welcomes all ages and is BIPOC- and LGBTQ-friendly.
Cost: $65. Location: 299 N. Highland Ave., Bldg. 5, Ossining. For more information or to register, call 914-941-4455 or visit Mariandale.org.
Pixabay/ TootSweetCarole
Support Connection, based in Yorktown Heights, is celebrating 30 years of providing free emotional, social and educational support to people affected by breast, ovarian and gynecological cancers.
Since 1996, the organization has offered counseling, support groups, wellness programs, educational workshops and peer connections that are designed to help individuals and families navigate the challenges of a cancer diagnosis. As the demand for such services continues to grow, the organization remains committed to ensuring that anyone that reaches out receives personalized support at no cost.
To mark the milestone, community members are invited to honor loved ones and celebrate Support Connection’s legacy of caring, compassion and connection through anniversary activities and charitable contributions that will help sustain its mission. This anniversary provides an opportunity to reflect on the thousands of lives touched through the organization’s programs while looking ahead to expanding access to care and support in the years to come. For more information, visit SupportConnection.org.
The Fellowship Community, a Chestnut Ridge-based, intergenerational elder care community, is marking its 60th anniversary this year, honoring co-founders Ann and Paul Scharff. Founded in 1966 on 80 acres of forests, fields and biodynamic farmland, the community is rooted in Anthroposophy and a mission of providing human-centered care, stewardship of the land and meaningful daily life. About 140 elders, co-workers and children live and work together in a shared setting designed to support dignity, purpose and connection.
Daily life at the Fellowship includes cultural programs, hands-on crafts, biodynamic farming and shared meals that bring together generations. The organization continues to accept new member applications as it looks ahead to the next chapter of its mission.
To commemorate this milestone, the community is holding a private summer BBQ and potluck celebration on the Fourth of July.
Location: 241 Hungry Hollow Rd., Chestnut Ridge. For more information, call 845-356-8494, ext. 2, or visit FellowshipCommunity.org. See ad, page 5.
Tribe TLC is celebrating 29 years of connecting healthy living practitioners, wellness entrepreneurs and heart-centered professionals throughout Connecticut, New York and beyond. Founded in 1997 by Beth Leas, the membership-based community has grown to include more than 200 professionals that are dedicated to supporting healthier and more fulfilling lives.
Through 12, monthly, online and in-person gatherings, Tribe TLC creates opportunities for collaboration, referrals, friendship and professional growth among practitioners including massage therapists, psychotherapists, chiropractors, acupuncturists, coaches, yoga studio owners, energy healers and holistic wellness providers. The organization also hosts social gatherings and unique community experiences designed to foster meaningful connections in relaxed settings.
“As Tribe TLC prepares to enter its 30th year, we continue expanding opportunities for wellness professionals to connect, collaborate and grow together,” says Leas. “The goal is simple: create meaningful relationships while having a great time.”
Tribe TLC members receive discounts on Natural Awakenings’ Westchester, Putnam and Dutchess advertising. For more information, call 203-856-9566, email TLCBethLeas@gmail.com or visit TribeTLC.com.
Air Pollution Threatens Childhood Health
The American Lung Association’s (ALA) 27th annual State of the Air report grades counties for unhealthy levels of ground-level ozone and particle pollution. It found that 33.5 million, or 46 percent, of children are exposed to unhealthy air pollution levels. Because their lungs are still developing, kids breathe more air relative to their size than adults. Long-term pollution exposure in youngsters can lead to reduced lung growth, asthma, respiratory diseases, impaired cognitive functioning, heart attacks and cancer.
While the U.S. had made progress in reducing air pollution, the ALA warns that these advances are threatened by extreme heat, wildfires and the rollback of air pollution standards by the U.S. Environmental Protection Agency.
Kimchi May Help Excrete Nanoplastics
An estimated 10 to 40 million metric tons of microplastics and nanoplastics are released into the environment every year. These particles have been found in nearly every major human organ, and they are linked to chronic health conditions, including reproductive issues, cancer and heart disease. Because avoiding all plastic particles may be impossible, scientists are exploring ways to remove them from the body.
Scientists at the World Institute of Kimchi discovered that a specific probiotic bacterium (Leuconostoc mesenteroides) found in fermented kimchi can bind to polystyrene nanoplastics in the gut and help flush them out. In a study published in Bioresource Technology, the research team fed nanoplastics, along with the bacterium, to mice that were subjected to the highly acidic and turbulent intestinal conditions of humans. About 57 percent of the bacterium absorbed nanoplastics. The mice given the probiotic excreted more
Brain Waste Disposal May Resolve
Parkinson’s Parkinson’s disease, a progressive neurological disorder that damages dopamine-producing neurons in the brain, affects more than 10 million people worldwide. It causes the loss of nerve cells that control movement, resulting in tremors, stiffness, slow movement and balance issues. Researchers attribute nerve cell loss to a buildup of misfolded alpha-synuclein protein due to a faulty waste disposal system in the brain.
Researchers from Swinburne University of Technology, in Australia, have developed a compound that removes Parkinson’s-associated proteins from mice by enhancing the brain’s waste disposal system, resulting in balance and mobility improvements. In April, their findings were presented at the Oxford Glymphatic & Brain Clearance Symposium, in the UK. The researchers hope to secure approval for early-stage human testing within a year.
than double the amount of nanoplastics in their feces compared to the control group. Researchers recommended further studies with the human gut.
GOLFX/shutterstock
The Secret Language of Reef Fish
BBC Wildlife recently reported that a master diver on Australia’s Great Barrier Reef observed an unusual form of communication between fish species. A large group of pale-colored surgeonfish rapidly changed from white to black as they were interacting with cleaner wrasse fish, a species known for removing and consuming parasites, dead skin and mucus from larger fish.
Marine experts assert that the pale coloration is a deliberate signal to the cleaner wrasse that the surgeonfish pose no threat and are ready for grooming. The darkening to black is thought to provide a high-contrast background, helping the cleaner wrasse spot any parasites and dead skin on the surgeonfish’s body.
Changing coloration in fish is a well-documented mechanism used in other settings for camouflage, mating rituals and as a stress response to threats or environmental changes.
New NASA Engine Aims To Reach Mars
Engineers at the National Aeronautics and Space Administration (NASA) Jet Propulsion Laboratory, in California, tested a new experimental electric engine that could power astronauts to Mars or robotic missions throughout the solar system. The engine achieved a record-breaking power level of 120 kilowatts, 25 times greater than the electric engines on NASA’s Psyche spacecraft now heading to the asteroid belt.
Electric propulsion systems use up to 90 percent less propellant than chemical rockets, providing steady, gradual acceleration to reach high speeds instead of a single powerful thrust. The new engine uses strong electrical currents and magnetic fields to accelerate the plasma made from lithium. The next step is to scale the engine’s power up to one megawatt. For a crew to reach Mars, the spacecraft would need between two and four megawatts of power for more than 2.6 years.
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Ethan Daniels/shutterstock
Joys of Loose Leaf Tea
by Natural Awakenings staff
For many, brewing tea begins with a small paper sachet in a mug. While convenient, these single-use tea bags often contain plastic fibers, pesticide residues and excessive packaging. Filled with “dust and fannings”—tiny leaf bits— they steep quickly, but can lack freshness and depth of flavor.
Sustainable loose leaf tea offers a healthier, more enjoyable alternative, allowing drinkers to experience the full flavor and beauty of whole or large, broken leaves and flowers that expand as they steep. Advocates treasure tea time as a daily ritual that brings together flavor, creativity, calm and a deeper love for plants, with bonus ecological points for buying loose tea in bulk.
Tea Types
Black, green, oolong and white tea come from the same plant, Camellia sinensis White is the least processed, picked when the leaves are young and have the least caffeine. Green tea leaves are dried briefly, preserving the plant’s color, nutrients and low caffeine. Black is fully oxidized, producing dark, bold brews that pair well with milk. Oolong is oxidized halfway between green and black, offering freshness and complexity.
Herbal and floral teas provide a caffeinefree escape with various health benefits and delightful tastes. Chamomile and lavender are popular for easing stress and improving sleep. Hibiscus, enjoyed hot or cold, boasts a vibrant red hue, tangy taste and high levels of vitamin C, supporting heart health, weight management and reduced
inflammation. Peppermint tea offers a refreshing flavor and digestive benefits. Ginger tea, with its spicy kick, is a potent antioxidant to soothe nausea, aid digestion, control blood sugar, support weight management and reduce inflammation.
Sustainable Brands
Prioritize organic and/or regenerative brands without synthetic pesticides, fertilizers or insecticides. Great options include Frontier Co-op, Full Leaf Tea Company, Arbor Teas, Rishi Tea & Botanicals, Numi, Equal Exchange, Art of Tea and Firebelly Tea. Compostable, eco-friendly packaging is also a plus. Check for certifications like USDA Organic Certified, Rainforest Alliance Certified, B-Corporation or Certified Fair Trade.
Brewing Tips
Heat water to about 200° F. Measure one to two teaspoons of loose tea per eight ounces. Pour hot water over leaves and steep for three to seven minutes, then strain the leaves. Over-extraction leads to a bitter result. Sweeten with stevia, monk fruit or honey.
Great choices for loose leaf tea strainers include large stainless steel basket infusers with room for optimal leaf expansion and compact mesh balls for single cups. A French press or teapot with built-in infuser are excellent choices for a full pot of tea. Remember to compost used tea leaves.
Drying and Storage
For homegrown teas, harvest leaves in the morning after the dew has dried and brush off any dirt. Skip washing with water to prevent mold. Gather small bunches and hang them upside-down in a dry, cool space away from sunlight. Alternatively, spread individual leaves on a drying screen that allows airflow. Drying can take a week or more. Store in an airtight tin or dark glass container away from direct sunlight and heat.
If You Have a Pulse, Parasites Should Be on Your Radar
by Dr. Michelle Adams, PharmD
Parasites are not a topic most people bring up at the dinner table, yet they remain part of a broader conversation about gut health, immune function and overall digestive balance. A parasite is an organism that lives on or inside a host and derives nourishment from it. Some are microscopic, while others, including roundworms, hookworms, whipworms and tapeworms, are larger intestinal organisms.
According to the World Health Organization, soil-transmitted helminth infections are among the most common infections globally, affecting an estimated 1.5 billion people, or roughly 24 percent of the world’s population. These infections are more prevalent in regions with limited sanitation infrastructure, although exposure can also occur through contaminated food or water, undercooked foods, soil, travel, insects and contact with animals.
In the United States, clinically significant parasitic infections are less common, but still occur. The Centers for Disease Control and Prevention notes that when parasites are suspected, stool testing and other laboratory methods may be used, particularly in cases involving persistent gastrointestinal symptoms such as diarrhea, cramping or gas. Because parasites can be difficult to detect, more than one type of test may sometimes be required.
Symptoms that prompt concern in both conventional and integrative settings often
overlap with many other conditions. These may include ongoing bloating, alternating constipation and diarrhea, unexplained fatigue, recurrent illness, nutrient deficiencies such as low iron, sleep disturbances, skin irritation, rectal itching especially at night, food cravings, mood changes and difficulty maintaining a healthy weight. While these signs don’t confirm a parasitic infection, they can indicate that the digestive and elimination systems are under strain.
Experts in digestive health emphasize that symptoms alone are not diagnostic. Many of these concerns may stem from diet, stress, microbiome imbalance, inflammation, hormonal shifts or other underlying conditions. For this reason, evaluation typically involves a combination of symptom review, medical history and laboratory testing when clinically indicated.
From a preventive health perspective, attention to basic hygiene and digestive support remains central. Handwashing, safe food preparation, washing produce, drinking clean water, proper cooking of meats and maintaining regular bowel function all reduce risk. Adequate fiber intake, hydration and sleep also support gastrointestinal and immune function.
Within integrative wellness discussions, parasites are sometimes considered one of many potential stressors affecting overall internal
balance. Some practitioners may explore broader patterns of digestion, elimination, stress response and nutrient status when individuals report persistent or unresolved symptoms.
A careful approach to any form of cleansing or detoxification is generally recommended in integrative care. Health professionals often emphasize supporting foundational systems first, including hydration, regular elimination, nutrient sufficiency and liver and digestive function. Rapid or intensive protocols without appropriate preparation may lead to temporary symptom changes such as fatigue, headaches or gastrointestinal discomfort in some individuals.
Ultimately, parasite awareness is less about alarm and more about context. For most people, maintaining digestive health involves consistent attention to diet quality, hygiene, stress management and routine medical care when symptoms persist.
For individuals experiencing ongoing digestive concerns or fatigue that has not responded to conventional approaches, integrative practitioners may explore a range of contributing factors, including, but not limited to digestive function, microbiome balance and environmental exposures.
Dr. Michelle Adams, PharmD, is a natural health practitioner and the founder of Quantum Healing & Wellness, in Bedford Hills. She works with clients to identify potential root causes of health concerns using AO Scan assessments and provides guidance on safe parasite-cleansing protocols. The practice also offers frequencybased wellness tools including EESystem sessions for deep rest and nervous system regulation, detoxification consultations and restorative therapies designed to support the body’s natural healing process. For more information or to make an appointment, visit QuantumHealingAnd Wellnesspma.com. See ad, page 6.
Photo c/o Dr. Michelle Adams, PharmD
New Red Hook Studio Offers
Restorative Sound Healing
Above & Within, a new sound healing studio founded by Matias Seijas which recently opened at 23 Garden Street in Red Hook, offers a welcoming space for deep rest, inner balance and energetic renewal. Through community sound baths, individual sessions and intentional gatherings, the studio invites participants to slow down, listen inward and reconnect with a sense of harmony.
Sound baths are meditative experiences in which participants rest comfortably while immersed in the healing tones of crystal and Himalayan singing bowls, tuning forks, gongs, chimes and voice. The vibrations are intended to calm the nervous system, quiet the mind and support the body’s natural capacity for relaxation. No meditation experience is needed; guests are simply invited to receive the sound and allow the experience to unfold.
Seijas began practicing sound healing in 2022 and founded Above & Within in 2024. He trained for two years through the Sound Healing Academy, where he now serves as an instructor, and has studied with respected teachers in the field. What began as community sound baths at the Red Hook Community Center has grown organically into a practice that includes private sessions, workplace wellness programs, retreats and recurring group series.
Community sound baths are open to all levels and offer an accessible way to experience the restorative qualities of sound in a shared setting.
Individual sessions provide a more personalized journey, allowing Seijas to tailor each experience to a client’s intentions, needs and goals. He also collaborates with organizations and retreat leaders to create custom sound experiences for wellness events and conscious gatherings.
The name Above & Within reflects Seijas’ belief that healing is both an inward journey and a connection to something greater. Each session is designed to create a sanctuary of stillness during which participants can release daily stress, cultivate presence and return to themselves with greater ease.
The studio’s opening is celebrated with a summer schedule of public offerings. A Sunset Sound Bath will be held from 7 to 8 p.m. on July 2 at Opus 40, in Saugerties, launching a summer series continuing on August 7 and September 4. Harmonize: A Sound Ritual, a weekly series with Seijas, will begin on July 6 and runs from 6:30 to 7:30 p.m. at Intuitively Wild, in High Falls.
For more information, to register for upcoming events or to arrange for an individual session, call Matias at 845-442-0192 or visit AboveWithin.com.
Photo by Willa Kveta Photography, willakveta.com
Matias Seijas
Rhythm and Renewal
The Transformative Power of Group Drumming
by Hannah Tytus
Across cultures and throughout history, rhythm has been used to support healing, celebration and connection. From traditional ceremonies to modern wellness gatherings, drumming communities create a space where people can share rhythm together, often without the need for extensive musical training or performance. Participants simply follow the beat, listen and contribute their own sound, creating a collective experience that can feel both grounding and energizing.
Spiritual Renewal
“Drumming is not just something I play—it is a call to the strength of my ancestors,” says Francis Agyakwa, an educator and social worker reflecting on his Ghanaian heritage. “When we play the drum, we are giving back our tears, our toils and our stress to Mother Earth.”
For him, the West African djembe—played with bare hands—offers a way to process emotion and transform tension. He leads group drumming sessions to help build resilience through self-expression, and in 2022, he presented a TEDx talk on how this traditional practice can help heal trauma.
When mentoring youth, Agyakwa has seen firsthand the benefits of drumming as a discipline and an intervention. “Their minds stop wandering,” he explains. “They are finally present. For that moment, all they have to do is sit, focus and experience the drum.”
Unity and Empowerment
Kristen Arant is a performing artist, songwriter and educator in the Washington, D.C., area. Affectionately known as “The Drumlady”, she leads the Bele Bele
Rhythm Collective, a diverse, intergenerational group of women and non-binary folks that celebrate unity and spread the joy and power of West African drumming.
“Drumming together in a group creates a bridge between people that is stronger than the pull of their differences,” says Arant. “People become entrained. Entrainment is the process where two interacting, oscillating systems synchronize to the same rhythm. Our heartbeats and brainwaves become synchronized when we drum together.”
Arant founded and ran the Young Women’s Drumming Empowerment Project from 2005 to 2015 to help teenage girls use drumming as a tool for building self-esteem, personal growth and healing. As the young women learned to play the djembe, they were able to release buried emotion, amplify their voices and express their most authentic selves through rhythm.
“When you sit down in a drumming circle, you’re harnessing the power of ancient technology, and the healing process begins as soon as you put your hands on a drum and begin to play,” Arant explains, adding that playing with bare hands allows the player to channel and express feelings of love, freedom and empowerment.
Addiction Recovery and Brain Health
Daniel Dickerson, an associate research psychiatrist at the University of California, Los Angeles, Integrated Substance Use and Addiction Programs, studies the effectiveness of Native American drumming as a treatment for substance use disorders.
“Drumming has been a core aspect of the identity of Native Americans,” he says. “It is a very sacred, spiritual practice that is culturally and community-rooted. With cultural-based interventions, we believe there is an opportunity to heal from historical trauma and to restore the balance.”
A 2021 clinical trial of Drum-Assisted Recovery Therapy for Native Americans, developed by Dickerson, showed that drumming reduced drug and alcohol use, decreased cognitive impairment and lowered physical ailment complains among American Indian/ Alaska Native participants. “Substance use is a disease of isolation,” he explains. “With drumming, you get plucked out of your own self and your isolated state, and you are thrown into a supportive Native American community.”
Dickerson also points out that earlier research has shown that “drumming helps to enhance healthy brainwave activity, very similar to what you would see in meditation.” With this increased connectivity between different brain regions, “you have a better ability to handle your feelings and make better decisions.” Nevertheless, healing and recovery require long-term commitments. “You need consistency to sustain any healthy practice,” he observes.
Skills and Practice
“There is so much more to drumming than just sitting there and banging on the head of the djembe. There is a structure to it, such as making different shapes with your hands and bouncing them off a surface in different ways,” says Agyakwa, adding that once students learn the basic techniques, they can flow into creative expressions with more ease.
“Each person brings a unique sound to the ensemble,” he remarks. “When we sit in a circle, there’s no hierarchy—only connection. You are going to get out of it as much as you give. Always remember to honor the people that brought this incredible ritual to you. The energy, the joy, the connection—we generate that together.”
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 dimensions of health.
Balancing 4 Life invites the community to a monthly (July 19) Native American-style drumming circle with medicine man, Scott Nelson, from 3 to 5 p.m. at 495 Main St., Ste. 205, in Armonk. Set intentions for three rounds of drumming. Hearts open with community healing rhythms. Release and create space. Extra drums and shakers are available. Families welcome; kids 10+. $30. Call 914-588-4079 or visit Balancing4Life.com to register.
Laura Parker of Horse Nation Medicine and Michael Gulbrandsen “Pondhawk” invite readers to Timeless Rhythms: A Community Drum Circle, July 17, from 7 to 9 p.m., at Inner Circle Farm, in Patterson. Join in for an evening of shamanic drumming and ceremony, where rhythm and reflection honor ancestral teachings and help participants reconnect with their own heartbeat and the pulse of Mother Earth. Bring a drum or borrow one onsite. A portion of proceeds go to benefit the Lakota Nation. $25. For more details or to RSVP, visit LivingRoomGatherings.com.
Shaman and Reiki Master Elizabeth Rose Matheson presents The Power of Drumming at Universal Healing Arts, 4 Crestview Ave., in Cortlandt Manor. This sacred circle awakens healing through rhythm, prayer and intention, inviting grounding, emotional release, inner peace and connection with spirit and community. All are welcome with or without a drum. Gatherings are on the second and fourth Wednesday of each month from 6 to 7 p.m. $20. Call Universal Healing Arts at 914-737-4325 for details and to register.
Westchester Spirited Drumming welcomes everyone to a fun drum circle every fourth Saturday from 6 to 8 p.m. at Arts on the Lake, 640 Rte. 52, in Kent. Enjoy hand drumming, percussion and dancing. For more information, call Jeff Portizky at 914-772-3165 or email STRWorks@verizon.net.
Pickleball is quickly becoming one of the fastest-growing outdoor sports in the United States, with an estimated 19.8 to 24.3 million Americans playing on neighborhood courts, parks and recreation centers. Its fast pace, social atmosphere and small court make it easy to learn and enjoy, but the game’s sudden movements, rapid direction changes and repetitive swings can challenge muscles and joints.
Each year, 90 percent of the estimated 66,000 to 100,000 pickleball-related injuries occur
in players aged 50 and older. “This is a wonderful sport for social connection, cardiovascular endurance and health. The game is great to play, but only when the body is warmed up and strong,” says New York City-based fitness trainer Rachel Nicks.
Simple strength exercises and a regular warm-up routine can reduce the risk of sudden falls, back pain and tendonitis of the wrist and elbow. Targeting certain muscle groups, especially those governing grip strength, core stability and balance, is essential.
Pickleball Prep
Physical therapist
Leo Talaganis, at Impact Physical Therapy, in Chicago, notes common injuries that cause painful inflammation of the tendons include lateral epicondylitis affecting the elbow and
Talaganis’ warm-up includes light cardio such as walking, then jogging around the court, a few side-to-side shuffles while in a low stance and trunk rotations (gently twisting from side to side) with the paddle in hand. Heel raises and lunges help to warm up the ankles, while arm circles and wrist stretches reinforce the upper body. Form is crucial. “Be sure to keep the wrist in a neutral position to avoid straining muscles in the forearm and elbow,” he advises.
Nicks encourages players to invest five to 10 minutes warming up and avoid the temptation of playing several days a week without proper rest and recovery time. Building pelvic floor strength and mixing things up strengthen more than one muscle group. “I believe cross-training is important and suggest rest days, yoga, breath work, foam rolling and low-impact strength training two to three times a week to prevent stiffness and improve mobility.”
Helpful Essentials
To protect the knees, chiropractic physician Brant Hulsebus, in Rockford, Illinois, emphasizes the importance of alignment, highlighting the lumbar (lower) spine, hip flexor muscles and the piriformis, a muscle in the gluteal region that stabilizes the hip joint. He recommends the yoga “pigeon pose” and a basic piriformis stretch of lying
on the back and “moving the shoulder toward the opposite knee and vice versa.”
Hulsebus also champions the “bird dog” exercise for core stability, as well as stronger hips, ankles and spine. Start in a tabletop position with hands and knees on the floor. Then, extend the right arm forward and the left leg backward while keeping the spine neutral. Hold for 10 seconds. Repeat eight to 12 times for each side.
The American Association of Retired Persons recommends an exercise in the pool to strengthen shoulders and arms. With bent
knees, pretend to swim, moving arms in a forward motion, then change direction to mimic a backstroke. For injury prevention, Mayo Clinic cautions against backpedaling and recommends getting used to standing in a “ready position” with bent knees and a wide stance.
Nicks recommends a standing, mini-band exercise for activating and strengthening the gluteal muscles. Place the exercise band just above the knees and stand with feet slightly wider than shoulder-width apart. Gently squat until the thighs are parallel to the floor, and pulse up and down a few inches while pressing knees outward against the band for 15 to 20 repetitions.
To avoid injuries on the pickleball court, rest is just as important as strengthening exercises. According to Nicks, “Recovery should not be viewed as doing nothing or doing less. Recovery is the best way to stay healthy, strong and continue playing the sport.”
Talaganis notes that adding recovery time should always include a cooldown of lowintensity walking and stretching after pickleball games. For older players, he advises avoiding injury by not chasing the ball and limiting the effort to no more than two or three steps.
Zak Logan is a freelance writer dedicated to natural health and getting back to basics.
Pigeon Pose
Embracing Water’s Magic
by Marlaina Donato
Water can delight us during the summer months and evoke a sense of camaraderie as we gather with loved ones around a lakeside campfire, dive into a refreshing pool or simply observe our feathered companions frolic in a backyard birdbath. In a world where more
than 2 million people suffer the hardships of water scarcity according to the United Nations, the warm season presents numerous opportunities to appreciate the privilege of abundant water. Taking a moment to express gratitude for our blessings can elevate even the most mundane experiences, such as
inhaling the invigorating scent of salt air or listening to the soothing sound of ice clinking against a glass of lemonade.
Given that we spend nine months of gestation in amniotic fluid, and our bodies are estimated to be 60 percent water, it is not surprising that summer inspires us to revel in this sometimes mesmerizing element. Days of seafoam and sandy footprints, waterfall picnics and playful children running through the sprinkler are not fleeting pleasures, but experiences that create lasting memories.
From the body’s own tears to metaphysical concepts of energy, water has long been associated with human emotion. Large bodies of its undulating movement—oceans, lakes and bays—mirror moonlight and sunset fire, but anyone that has ever walked a solitary shoreline can attest to its capacity to also reflect our internal landscape.
Indulging in a bath infused with fresh summer herbs or taking a refreshing shower after a demanding day can rejuvenate the spirit. Mindfully pouring water into a pitcher to create sun tea, incorporating edible flowers such as unsprayed pansies into popsicle molds and walking barefoot across rain-soaked grass contribute to the aesthetic beauty of our lives. Educating kids about the importance of water conservation and investing in durable, eco-friendly water bottles are practical ways to reciprocate the invaluable contributions of water to our well-being.
This summer, engage in the practice of selfgenerated water magic while noticing the emotions these activities inspire. Reserve a special, fancy glass solely for water. Observe the fluid motion of water as a form of meditation. Listen to a recording of ocean surf before sleep, letting the rhythmic “shushing” signal safety and peace.
Marlaina Donato is an author, artist and composer. Connect at WildflowersAnd WoodSmoke.com.
Stand Taller, Feel Better
The Powerful Connection Between Posture, Pilates, and Well-Being
by Nikole Seipp, Owner of Align Pilates
At Align Pilates, we talk often about posture—not to create “perfect” bodies, but because posture changes how people feel.
Many people arrive carrying stress in their shoulders, neck, hips, and body. Over time, posture can reflect the stress, fatigue, and emotional patterns we carry daily.
When people move differently, something shifts. As the spine lengthens, shoulders open, and the body returns to alignment,
they often feel lighter, stronger, more energized, and more confident—physically and emotionally.
Science supports what movement practitioners have long known: posture and emotional wellbeing are connected. Pilates can improve posture, alignment, core strength, balance, and body awareness, while upright posture may also support mood, confidence, energy, and resilience.
In other words, the way we hold ourselves matters.
Posture is not just how others see us—it shapes how we experience ourselves. When we create length, stability, mobility, and openness, breathing deepens, energy improves, and movement becomes easier.
That is the beauty of Pilates.
Joseph Pilates called his method “Contrology,”
highlighting the mind-body connection. Pilates was never just exercise; it was about building balance, awareness, control, strength, and vitality from within.
At Align Pilates, we see people stand taller, move with confidence, breathe deeper, reconnect with their bodies, and begin trusting themselves again.
As posture improves, people often stop trying to “look” stronger—because they begin feeling stronger.
Movement is powerful. Alignment is healing. Even lifting your chest, relaxing your shoulders, and standing tall can shift your energy from the inside out.
Because when we align the body, we often begin aligning the mind and spirit as well.
Ready to stand taller and feel better? Join us at Align Pilates and discover how mindful movement can support your strength, posture, and well-being. Call 914-204-9061 or visit TheAlignPilates.com for summer hours and for more information.
Fitness Studios
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LIST
Wellness Without Walls
Outdoor Connections for Body and Spirit
by Marlaina Donato
Our daily lives can feel like a series of predictable routines often confined to the indoors, but a growing outdoor wellness movement is opening up new possibilities by weaving nature into holistic health practices and social gatherings. Whether paddleboarding along a tropical waterway, working out in the park or volunteering at a horse sanctuary, stepping outside brings a wealth of benefits.
The American Psychological Association suggests that spending at least two hours a week in nature can nourish our physical and mental well-being, helping to reduce the risk of depression, cognitive decline and high blood pressure. Plus, engaging in an outdoor activity imparts a natural boost of vitamin D and strengthens our immune system. Research gathered by Colorado State University Sustainability Leadership Fellow Kaiya Tamlyn indicates that spending time outside also encourages greater generosity and a deeper appreciation for the natural world.
With so many activities available in both city and rural settings, it is easy to discover something new while making social connections along the way. Finding balance in a busy world is essential, and combining outdoor time, mindfulness and fun can be incredibly beneficial. There are many options to explore, from meditative mountain retreats to beachside drumming circles under the stars or forest bathing in lush green spaces. In a world where 62 percent of adults admit to being constantly online, swapping screens for something more real can recharge our spirits.
Mindful Resets
When Jennifer Stas-Eliades took up yoga, she bloomed, and from that place of transformation, she felt called to help others do the same. In 2014, she founded Wildflower Yoga Collective, in Flemington, New Jersey. “Yoga is not about being flexible, experienced or a certain age,” she asserts. “It isn’t about doing a headstand or touching your toes. It’s about showing up for yourself, exactly as you are.”
In partnership with local businesses, Stas-Eliades pairs yoga classes with fun, social activities in interesting outdoors settings. Yoga at the Vineyard, for example, is held during sunset and includes a wine tasting. Yoga and Horseback Riding begins with a guided ride through breathtaking scenery, followed by stretches and yoga positions that help open the hips. Lavender Yoga takes place in the midst of a blooming field where students are encouraged to breathe in the calming lavender aroma. Afterward, they pick their own bouquet to take home.
“It’s the greatest kind of office—being outside, surrounded by it all. I always arrive early, giving myself time to take it in, decompress, root into the ground, pet the horses or walk through the lavender,” says Stas-Eliades. “People often come to yoga class carrying the weight of their day—work, school pickups, the constant motion. But then they step onto the grass, onto their mat; the sun hits their skin; the breeze moves around them; and something softens. You’re really rooting into the ground in a way that isn’t just metaphorical like it can be in the studio. You’re smelling the flowers and hearing everything around you.”
Exploring Waterways
Nicole Killian, owner of SUP Englewood at the Don Pedro Island State Park, in Cape Haze, Florida, provides groups the opportunity to enjoy nature on kayaks or stand-up paddleboards. “Once on the water, we guide participants through mangrove tunnels, coastal waterways or open areas, depending on conditions,” says the 20-year paddling pro. “Spotting wildlife is always a possibility, especially dolphins, manatees and birds. We offer a real immersive experience based on what the environment gives us that day.”
According to Killian, people that are new to the sport are often surprised at how manageable and enjoyable stand-up paddleboarding and kayaking are. “We design our experiences to be
beginner-friendly, so people leave with confidence,” she explains. “Families connect, kids get curious and there are also quiet moments on the water that allow people to slow down and really take in their surroundings. Those moments tend to have the biggest impact.”
Ultimately, the SUP Englewood team of certified instructors and Florida Master Naturalists aims to inspire an understanding and compassion for the marine ecosystem. “I find that in order for someone to want to conserve the waterways, they have to fall in love with them,” says Killian. “We create experiences that motivate people to want to protect the delicate balance of our marine habitats for generations to come.”
Dynamic Hiking
Former professional alpine skier Tina Vindum discovered her true passion when she hit a plateau with indoor training. Feeling bored with her usual routine, she decided to take her workouts outdoors and explore the Sierra Nevada terrain. “The natural environment challenged my body in new ways and re-engaged my mind,” she recalls. “I quickly saw improvements in performance, along with unexpected benefits like greater focus, calm and a renewed sense of joy.”
Inspired by her experience, Vindum founded The Outdoor Fitness Institute, a science-based approach to exercise that leverages the natural environment. She uses elements like hills, trails, grass, trees, rocks, benches and open space to create more dynamic, functional movement. “Nature becomes your gym, and your body responds in ways machines simply can’t replicate,” she explains. “For most people, it can be as simple as walking or hiking on uneven ground, adding hill intervals or incorporating strength exercises like squats, lunges or push-ups in a park.”
Vindum believes that moving in open spaces helps people shift from feeling separate from nature to feeling part of it. “Nature brings me a sense of calm, clarity and perspective,” she says. “It reconnects me to something deeper—a feeling of freedom, joy and aliveness that goes beyond fitness.
It’s also how I connect with others.”
A 2024 study published by Frontiers in Aging Neuroscience backs up Vindum’s assertions, finding a significant uptick in prefrontal cortical activation with increasing terrain unevenness during walking. The positive effects of sunlight on mood and mental health have also been researched and confirmed by numerous studies.
Wild Wanderings
Since 1976, Lanny Kaufer has been a firsthand witness to the rejuvenating power of outdoor hikes and finding hidden gems in nature. His Herb Walks in Southern California invite participants to get active while learning about the healing world of edible and medicinal plants. A typical excursion can last two to three hours of easy walking that is accessible for most people.
“After acknowledging the local Indigenous people of whatever location we’re in and thanking the plants, we explore the trailside vegetation as we walk, stopping from time to time to point out what’s catching my attention, sharing stories about the plants and animals, responding to participants’ curiosity, discussing sustainable foraging and learning to identify helpful plants,” he explains.
The author of Medicinal Herbs of California: A Field Guide to Common Healing Plants says that his journey began with a spiritual awakening in the mountains of the Los Padres National Forest outside his home in Ojai. “I felt the plants speak to me,” Kaufer remembers, and that is when he felt called to help protect not only plants but also the rest of nature for future generations.
Over time, he realized that people need to be inspired to protect nature, mostly by understanding why it matters. At nearly 80 years old, his passion is still as strong as it was in the 1970s. “Whether it’s a plant that can wash your hair, a seed that plants itself or a leaf that creates its own sunscreen, I am helping people find that value,” he says.
Seasonal Stewardship
Volunteering outdoors is a rewarding way
to broaden our horizons. Whether we are helping with trail maintenance at a nature sanctuary or organizing campground activities, our efforts can make a positive impact. For five years, Stacy Turner has volunteered at the Winthrop National Fish Hatchery, in Washington state, greeting visitors, conducting hatchery tours and supporting events and field trips. Her enthusiasm for the hatchery’s mission is joyful and infectious, inspiring others to join the cause.
“I wanted people to not just look at fish but also learn about the hatchery and all that they do to bring back the success of fish that are native to our area,” she explains, adding that visitors of all ages have expressed interest in pursuing a similar path of stewardship. “In a world that is plugged into the internet, it is always hard to remember that you can get way more out of life by stepping outside and exploring what is in your own backyard, and you are never too old to enjoy life.”
Marlaina Donato is an author, painter and composer. Connect at WildflowersAnd WoodSmoke.com.
Cool Canines
Holistic Summer Tips To Keep Dogs Happy, Active and Itch-Free
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
As the weather warms up, dogs often find themselves dealing with overheating and seasonal pests, as well as the physical toll of longer walks and increased outdoor activities. Addressing these seasonal challenges proactively can help our furry friends stay comfortable, active and resilient all summer long.
Hydration, Shade and Smart Timing
Dogs generate body heat quickly, and their cooling systems are less efficient than ours. Shifting activity to early morning or evening can significantly reduce thermal stress. Pavement can reach temperatures that damage paw pads even before it feels uncomfortable, so it is a good idea to choose grass or shaded trails whenever possible.
Carrying more water than seems necessary is usually the right call. Water breaks every 15 to 20 minutes on active outings and adding warm broth or gently cooked food to the bowl at home will help keep them hydrated. If a dog is panting heavily after a mild exertion or cannot settle down indoors, it is time to take a break and cool down to prevent further complications.
Parasite Support
Peak flea and tick season calls for a comprehensive, layered approach. Daily combing after outdoor playtime, frequent baths after trail runs, hot-water washing of bedding and consistent vacuuming collectively address the environmental lifecycle that on-pet products alone cannot effectively manage.
A rinse for external use made with two ounces of apple cider vinegar and a gallon of water can also help reduce the overall flea problem when used regularly with other measures. Use a sponge or hands to apply the diluted vinegar to the coat, especially under the tummy and along the inside of the legs where itching and fleas tend to be more noticeable. Avoid the eyes, ears and any open or irritated skin.
If parasitic activity is especially high in a specific area, or local disease cases are increasing, it might be appropriate to use a conventional preventive for a short while. Avoiding tick-borne illness and flea anemia should be the priority. A well-nourished dog with a robust immune system is better equipped to respond to environmental challenges, which is why nutrition and parasite management work together, rather than in isolation.
Movement and Recovery
Certified holistic pet health coach, canine rehabilitation practitioner and canine fitness trainer Jennifer Holmes brings a grounded, practical lens to summer conditioning, working with dogs across a wide range of fitness levels and health histories.
“Summer movement should support the body, rather than overload it,” she says. “I encourage shorter outings in the cooler parts of the day, joint-friendly surfaces like grass or dirt trails and plenty of recovery between adventures.”
Overweight dogs need not be excluded from summer activities. Research published in Veterinary Research Communications shows that even a small amount of weight loss can improve lameness in obese dogs with osteoarthritis, with improvements seen once weight loss reaches 6.1 percent. An overview published by the Canadian Academy of Veterinary Nutrition explains that body fat not only adds extra pressure to joints, but also releases inflammatory compounds like leptin, which can increase inflammation within the joints and throughout the body.
For senior dogs or those with joint concerns, Holmes suggests focusing on small, consistent investments, rather than larger, infrequent efforts. She explains, “A smart summer day may include a short morning walk; a few, gentle strength exercises; rest during the heat; and another easy movement session later. Simple exercises like slow walking, sitting on a hill, backing up, stepping over low objects and weight shifts can support strength, balance and confidence.”
When it comes to hands-on recovery at home, Holmes advises pet parents to start with calm observation. “Run your hands lightly over the body and notice heat, tension, sensitivity or swelling. Then, use slow, gentle strokes over the shoulders, back, hips and legs,” she counsels. “Light massage, gentle muscle compression, slow paw holds and quiet rest can help the nervous system settle.” The key rhythm she describes is simple: “Dogs build strength through movement, and they recover during rest.”
Nutrition as Foundation
Beyond exercise and weight management, Holmes notes that nutrition is also crucial for mobility. Quality protein, healthy fats,
hydration and colorful, dog-safe vegetables can all contribute to joint health and movement. Supplements such as omega-3s, greenlipped mussel, collagen, glucosamine chondroitin, turmeric and herbs that support a healthy inflammatory response may also aid in joint comfort and mobility. It is best to use these supplements under the guidance of a veterinarian or certified pet health coach.
For dogs with sensitive digestion or those traveling frequently, a spore-based probiotic that survives heat can help maintain resilient gut function on the road. Consistent dietary choices impact coat condition, joint resilience, inflammatory tone and a dog’s ability to handle the environmental
Editorial Calendar
exposures summer brings. Moisture-rich, gently cooked meals tend to support digestion and hydration more effectively than dry, ultra-processed kibble, particularly during warmer months.
Consistency Is Key
Holistic summer wellness does not require perfection or a complete departure from conventional tools. It is built upon small, repeatable habits: keeping the bowl moisture-rich and nutritionally sound; moving with intention and allowing appropriate recovery time; layering parasitic protection proportionately; and knowing a dog’s baseline well enough to notice early changes. As Holmes puts it, “Activity today should support tomorrow’s movement.” Done consistently, these daily choices help protect comfort now, while supporting resilience and mobility in the future.
Ruth Roberts, an integrative veterinarian and a holistic health coach for pets, is the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.
Akarawut/shutterstock
Summer in Every Bite
Vibrant, Versatile Salads
by Maya Whitman
Whether we picnic in the park, meet friends for a hike or attend a community event, staying hydrated is crucial while enjoying the outdoors. Besides refilling water bottles, creating a vibrant, hydrating salad—like sweet melon, fiery radishes and arugula with a basil-lime vinaigrette—is a delightful way to enjoy the summer. Seasonal ingredients such as refreshing cucumbers, heirloom tomatoes, leafy greens and blushing fruits have a high-water content, along with vitamins, minerals and antioxidants that boost energy and overall well-being.
Beyond the usual lettuce bowl, summer salads can combine locally sourced produce, whole grains, healthy fats and fresh herbs to satisfy any palate. Versatile and delicious, they travel well and elevate backyard dining. Adding the final pop, a flavorful dressing pulls it all together.
Great Foundations
Sourcing ingredients from our own backyards, local farmers or a community-supported garden offers a world of choices. “Most produce at farmers markets has been picked or harvested at the peak of ripeness within the last 24 to 48 hours. The initial flavor and juiciness are robust and different from produce that is picked and shipped,” says Jane Maxwell, former executive director of the Illinois Farmers Market Association, in Naperville, Illinois. She emphasizes that farmers provide diversity rarely seen on supermarket shelves. “Instead of a few types of tomatoes, you may find a vendor
with six to 10 different varieties of tomatoes, each with a unique flavor and purpose. The flavor of a yellow citrine tomato is very different from a Cherokee purple, and with the variety of flavors, you also get a wide range of micronutrients.”
Maxwell recommends shopping according to personal needs and relying on the senses. “Are you using it today, or do you want it to last the week? Fresh produce will have a sweet aroma. Look for bright colors and items without bruising or shriveling,” she advises. “Don’t be put off by unusually shaped produce. It still has all the amazing qualities you are looking for.”
Sometimes the best salad fixings can be found right in our own neighborhood. Hidden gems include honor-system produce setups at the end of driveways and passionate backyard gardeners that share their surplus.
Bountiful Pairings
Nutritious combos can be artful or simple with an element of spontaneity, depending on what is available. Uncommon additions like sweet, ruby-fleshed plums; crisp, thinly sliced, raw fennel; spicy-sweet, shredded, raw turnips; or pitted black cherries can make mellow produce like Boston lettuce sing.
Cynthia Sass, a registered dietitian and plant-based nutritionist in Los Angeles, offers high-performance nutritional advice to celebrities and professional sports figures. In her practice, satisfying the taste buds is just as important as optimizing nourishment. Her favorite side salads are sliced cucumbers and cherry tomatoes marinated in lemon vinaigrette and basil, as well as shredded carrot salad with pineapple, fresh ginger and raisins. For a hearty dinner salad, Sass combines greens, lean or plant-based protein and a complex carb like cooked and chilled quinoa, sweet potato or wild rice. She also likes combining warm and cold elements, beginning with a base of crisp lettuce and adding tempeh, veggie kabobs or skewered baby potatoes fresh from the grill.
“Healthy salads are the most delicious and rewarding. Food is medicine,” says Devon Quinn, the executive chef and co-owner of Eden, a contemporary restaurant in Chicago. He likes to incorporate “legumes of any kind and in any form” in his salads, valuing their
added high protein and fiber content. For an innovative texture, he suggests, “cooking beans or lentils, patting them dry and then pan-frying them in olive oil until crispy. When bubbles mostly subside, remove them from the oil and wick away excess fat by laying them out on a paper towel, then season them with kosher salt while hot.”
Delectable Dressings
Healthy sources of fat like avocado and olive oil in zesty dressings can enhance the absorption of carotenoids and other nutrients found in plants, and Sass notes that vinegar can support blood sugar regulation. For creamy dressings, she opts for a base of tahini, a paste made from ground sesame seeds, with fresh herbs and lemon.
Quinn brings out nuances in fruit salads with bright citrus dressings and the addition of piquant herbs like lovage and anise hyssop. For green salads, he adds diced shallots to a vinaigrette made the day before to allow for “pickling” overnight. For a gourmet cheese-like effect without the use of cheese, Quinn pulses in “toasted black walnuts to vinaigrettes with the use of highquality olive oil.”
Maya Whitman is a frequent writer for Natural Awakenings.
COLD HONEYDEW-BLUEBERRY SALAD WITH MEYER LEMON HONEY DRIZZLE
YIELD: 6 TO 8
SERVINGS
1 large honeydew melon (ripe and fragrant)
2 pints fresh blueberries
1 large Meyer lemon, juiced
1 Tbsp local honey
1 small handful fresh herbs (preferably pineapple sage or spearmint), chopped
1 pinch fleur de sel salt
Scoop out the melon with a melon baller and gently mix in all the other ingredients in a large bowl. Chill in the refrigerator for 2 to 3 hours before serving. For an extra frosty effect, place the already-chilled melon salad in the freezer for ½ hour before serving. Serve in a decorative, colorful bowl with a few fresh herbs sprinkled on top.
Recipe courtesy of Marlaina Donato.
BLACK WALNUT VINAIGRETTE
YIELD: 1 QUART
½ cup black walnuts, toasted
½ cup shallot, diced
1 Tbsp raw honey
1 Tbsp Dijon mustard
2 cups extra virgin olive oil
1 cup apple cider vinegar
Kosher salt to taste
Freshly ground black pepper to taste
To toast the walnuts, place a dry skillet (no oil) over medium heat. Add the walnuts in a single, even layer. Let them toast for approximately 6 minutes, stirring frequently until they appear toasted and have a toasted aroma. Immediately transfer to a plate to prevent burning.
To make the dressing, add everything but the shallots to a food processor and pulse a few times to incorporate the walnuts. Stir in the diced shallot and refrigerate overnight to allow the shallots to pickle. In the morning, the vinaigrette is ready to drizzle over summer vegetables.
Recipe courtesy of Chef Devon Quinn.
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Courtesy of Devon Quinn
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 July 8 (for the August 2026 issue) and please adhere to our guidelines. Email Admin@WakeUpNaturally.com for guidelines on how to submit listings.
Wednesday, July 1
Awakening America: Voices From History Speak Up – 7-8:30pm. Psychic Jessica Lawrence channels famous historical figures that have come forward to share their love of democracy and preserve it. Hybrid: in-person or online. $30 Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.
Friday, July 3
Quit with Quinn, Addiction-Free Naturally –6:30pm, lasts 30-45min. Quit with Quinn addictioncessation treatments bring remarkable, fast and sustainable results for overcoming all sorts of addictions. Q & A regarding smoking, alcohol, sugar, overeating, weight loss. Free. Details: 914-473-2015; QuitWithQuinn.com.
Monday, July 6
Community Acupuncture – 1:30-3:30pm. Group acupuncture sessions in a shared, restorative setting. In this group setting you will rest comfortably in a reclining chair. These sessions focus on relaxation and the regulation of the immune and nervous systems. Sliding scale $35–$65. FulBeing Collective, 8 Barristers Row, Wappingers Falls. FulBeingCollective.com.
Mark Your Calendar
JULY Certifications at Majestic Hudson Sanctuary
Beginner Tarot
July 7 • 6:30-8:30pm
5-Week Tarot Certification
Deepen your intuition and healing gifts.
Reiki II Certification
July 19 • 10am-4pm Reiki II Certification
(Reiki I, II, & Master also available) 223 Katonah Ave., Katonah More info/register: MajesticHudson.com
Wednesday, July 8
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.
NEXT DEADLINE
7/8/26
Thursday, July 9
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.
Mark Your Calendar
Catskill Summer Vision Quest A Sacred Rite of Passage
July 10-12
A profound weekend of unfolding and becoming. Are you moving through life changes? Pause, and get off the track of your everyday life, to go inside and discover your deeper truth, visions and spiritual connections in nature. Ceremonies and journeys to deepen your experience. Indoor cabins or camping as you choose to sleep. Enjoy private wooded land to vision safely sit in nature to hear your heart speak. Awaken clarity, life purpose and joy as you break through illusions, fears and ego protections, to move into the next phase of your life.
Guide, Heyoka Shaman, Janet StraightArrow $797, includes lodging. Art Farm, Accord, NY 973-647-2500 • BeTheMedicine.com
This 3-day certification class introduces reiki practice and continues through Reiki 1 and Reiki 2 training. No prior experience is required, though an open heart and mind are encouraged. Friday covers the introductory session, followed by hands-on training over the weekend.
$425
Universal Healing Arts 4 Crestview Ave., Cortlandt Manor
Preregister: 914-737-4325
UniversalHealingArts.com
Neuro Art: The Snail – 7-9pm. The Snail symbolizes slow, but steady progress, resilience, and grounded patience. Come find your inner sanctuary with this whimsical and fun class led by artist/teacher Anne Zimmerman. All Materials provided. $30. Universal Healing Arts, 4 Crestview Ave., Cortlandt Manor. Info/ register: 914-737-4325; UniversalHealingArts.com.
Friday, July 10
Quit with Quinn, Addiction-Free Naturally –6:30pm, lasts 30-45min. Quit with Quinn addictioncessation treatments bring remarkable, fast and sustainable results for overcoming all sorts of addictions. Q & A regarding smoking, alcohol, sugar, overeating, weight loss. Free. Details: 914-473-2015; QuitWithQuinn.com.
Gathering with Grief – 6:30-8:30pm. Explore how yoga, breathwork and meditation can support the body and mind in navigating grief and regulating the nervous system. All levels welcome. Note: not a substitute for therapy. $40. Yoga Haven, 125 Marbledale Rd., Tuckahoe. Info/register: 914-2635427; YogaHaven.com/events-series.
Saturday, July 11
Hudson Valley 5 Rhythms – 5-6:30pm. Come sweat your soul! 5Rhythms is a dynamic movement practice— a practice of being in your body—that ignites creativity, connection, and community. Ascend Center + Collective, 75 Main St., Cold Spring. Pricing/register: AscendCenter.com/events-summary.
Sunday, July 12
Clarity Through Creativity – 2-5pm. A workshop for those navigating life transitions around purpose, money, relationships or direction, using creative reflection for insight and clarity. $65. The Center at Mariandale, 299 North Highland Ave., Ossining. Preregistration requested: 914-941-4455; Mariandale.org.
Friday, July 17
Quit with Quinn, Addiction-Free Naturally – 6:30pm, lasts 30-45min. Quit with Quinn addiction-cessation treatments bring remarkable, fast and sustainable results for overcoming all sorts of addictions. Q & A regarding smoking, alcohol, sugar, overeating, weight loss. Free. Details: 914473-2015; QuitWithQuinn.com.
Magic of the Circle – 7-9pm. Anca Chelaru and Mary Streche lead monthly spiritual circle for likeminded souls seeking conscious living and personal growth. Sharing, tarot card pulls for reflection and meditation. Limit 12. $30. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-5884079; Balancing4Life.com.
Yoga Nidra – 7-8:30pm. Guided “yogic sleep” meditation for deep rest and nervous system restoration. $30. Universal Healing Arts, 4 Crestview Ave., Cortlandt Manor. Info/register: 914-7374325; UniversalHealingArts.com.
Sunday, July 19
Art Escapes: Illustrating the Genie Lamp –2-4pm. With Anne Zimmerman. The genie lamp is a legendary wish-granting vessel. Come and illuminate your deepest desire and potential, All materials provided. $35. Universal Healing Arts, 4 Crestview Ave., Cortlandt Manor. Info/register: 914-737-4325; UniversalHealingArts.com.
Native American-Style Drumming Circle –3-5pm. Scott Nelson leads to help you raise your vibration and release low residue following Native American traditions. Extra drums and shakers. Families welcome with children 10 and up. Adults. $30. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com. Full Buck Moon – 7-9pm. Full moon gathering with Family Constellations facilitator Terry DeMao. $20. Universal Healing Arts, 4 Crestview Ave., Cortlandt Manor. Info/register: 914-7374325; UniversalHealingArts.com.
Monday,
July 20
Community Acupuncture – 3-6pm. Group acupuncture sessions in a shared, restorative setting. In this group setting, you will rest comfortably in a reclining chair. These sessions focus on relaxation and the regulation of the immune and nervous systems. Sliding scale $35–$65. FulBeing Collective, 8 Barristers Row, Wappingers Falls. FulBeingCollective.com.
Wednesday, July 22
Midweek Muse: Summer Creative Writing Workshop – 1:30-3:30pm. With Karen Rippstein, CPT. We’ll explore how to capture moments into real or fictional stories through prompts, suggestions and visuals. Group sharing is encouraged but optional. $35. The Center at Mariandale, 299 North Highland Ave., Ossining. Preregistration requested: 914-941-4455; Mariandale.org.
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, July 23
An Evening with Spirit – 7-8:30pm. Jessica Lawrence, top Westchester psychic and clairvoyant, leads group reading. Receive loving messages from your guides and ancestors. Bring clarity to your life issues. Limit 12. $40. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.
Mark Your Calendar
Introduction To Shamanism 2-day experiential weekend
July 24-25 or Sept 12-13
Learn to live in harmony—within and with the natural world. The mystic path of nature leads us home to our truest self. Explore: 7 Sacred Directions, Five Elements, Three Worlds, Shamanic Journeying, Spirit Guides. Pre-req for year-long intensive. $333 • Sliding scale
Led by Eileen O’Hare
The Healing House in Beacon 914-456-7789 • EileenOHare.com
Mark Your Calendar
Jikiden Reiki Weekend
Level 1 Seminar
July 25 & 26 • 9:30am-5pm
Original, intuitive Japanese Reiki physical hands-on treatment for self and others taught by Jikiden Reiki Shihan, Anne Bentzen. Includes treatment techniques, history and culture, 3 activations and supervised practice.
$350 new • $150 review
Balancing 4 Life 495 Main St., Ste. 205, Armonk
Preregister: 914-588-4079 • Balancing4Life.com
Saturday, July 25
Fairy Festival – 12-4pm. A magical day of family fun with fairy wings, wands and backpacks, plus crafts, scavenger hunt, music, dance, fairy stations, tattoos, a magical tea party and enchanted surprises.$25. Universal Healing Arts, 4 Crestview Ave., Cortlandt Manor. Info/register: 914-7374325; UniversalHealingArts.com.
Tuesday, July 28
Grateful To Be Alive Concert – 6-9pm. Don’t miss this beloved annual summer tradition featuring a Grateful Dead tribute performance. MacEachron Waterfront Park, 100 River St., Hastings-On-Hudson. Info: VisitWestchesterNY. com/events.
Friday, July 31
Candlelight Yoga Nidra & Sound Healing –7-8:30pm. Join Elise for gentle restorative postures, guided yoga nidra and crystal bowl healing. This deeply relaxing practice calms the nervous system, reduces stress and promotes restful sleep. All levels welcome. $40. Yoga Haven, 125 Marbledale Rd., Tuckahoe. Info/ register: 914-263-5427; YogaHaven.com/events-series.
Plan Ahead
Wednesday, August 5
Eyes... and the Brain – 7-9pm. Vision is so much more than 20/20 eyesight! Learn to reduce visual stress and make more efficient use of your vision at any age! Free. Dr. Samantha Slotnick, Mind-BodyWorld Optometry, 495 Central Park Ave., Ste. 301, Scarsdale. RSVP: 914-874-1177; DrSlotnick.com.
Mark Your Calendar
Soul Shamanism: A Weekend Journey with Your Soul
August 28-30
Experience a Siberian Shamanic Practice to assist us in these times of ascension. Immediate healing, wisdom and connection. A sacred weekend to learn a high-level centered 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 deeply and walk your journey with understanding and powerful spiritual connections, tools and energy. Bring all forward into your life today. Guided by Shaman, Janet StraightArrow $755, includes lodging. A beautiful, relaxed natural space. 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: 914-806-3286; TulaYogaForWellness.com.
All Levels Iyengar Yoga – 5:30-6:45pm. Yoga that emphasizes safety, optimal body alignment and attention to detail. Modifications will be given as necessary for those new to yoga, injuries or certain medical conditions. $22. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845202-2228; Back2HealthYoga.com.
Tuesday
Putnam Yoga Level 1 to Level 2 Class with Meditation – 9:30am. The yoga flow will have modifications shown. This class starts and ends with special meditation segments; designed for people new to meditation. All classes are an hour long. $20 Dropin. Class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.
Hot Power Strength – 9:30am. An extension of the PYC Flow practice using hand weights and props to challenge the entire body and elevate your yoga practice and fitness. Build body awareness in this all-levels class. $29 drop-in (packages available). Power Yoga Collective Pound Ridge, 55 Westchester Ave., Pound Ridge. Info/register: PYCPoundRidge.com.
Hot Power Strength – 9:30am. This is our signature PYC Flow. An all levels practice of breath and movement in a heated room. Expect to sweat and be challenged both physically and mentally. This practice is designed to meet you where you are, so you can discover new strength, flexibility and mental clarity. $29 drop-in (packages available). Power Yoga Collective Pound Ridge, 55 Westchester Ave., Pound Ridge. Info/register: PYCPoundRidge.com.
Strength in Motion – 9:30am. All levels class. Warm up the body with an add-on of light weights to tone and strengthen. Tula Yoga for Wellness, Hammond Museum, 28 Deveau Rd., North Salem. Info: 914-806-3286; TulaYogaForWellness.com.
Smart Strength Training – 12pm. With Erin Baker. Improve strength and function; all abilities welcome. $28/class; packages available. FulBeing Collective; 8 Barristers Row, Wappingers Falls. Info/register: FulBeingCollective.com/ClassesWorkshops.
Tai Chi – 4:30pm. Weekly one-hour class with Sifu Steven Reilly, blending movement, philosophy and laughter; beginners encouraged. $28/class; packages available. FulBeing Collective; 8 Barristers Row, Wappingers Falls. Info/register: FulBeingCollective. com/ClassesWorkshops.
Hatha Yoga with Justine – 5pm. A gentle 60-min. hatha-based class focusing on posture and breathing techniques to channel vital energy sources. Small class size (6 students) tailored and suitable for all levels. $23, pre-registration; $25, drop-in. HealthBalanced Fitness Studio, 900 South Lake Blvd., Ste. 6, Mahopac. Call/text for registration: 845-216-6810.
Candlelight Yin-Soothe & Stretch – 5:30-6:30pm. You will be guided through a series of seated or supine postures in a calming candle lit background. Each pose is held for about 3-6 minutes while Allie uses the healing energies of various soothing instruments to enhance your experience. $22. Pure Presence Yoga, Jefferson Valley Mall, 650 Lee Blvd., Yorktown Heights. Info/register: PurePresenceYogaNY.com.
Yoga and Meditation – 6:30-7:30pm. This Level I-II class is a combination of gentle movements, Vinyasa flow and meditation. Focusing on breathwork, building strength and flexibility. No experience needed. $23 preregistration, $25 drop-in. 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. $20. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845-202-2228; Back2HealthYoga.com.
Restore Motion with MFR – 11am. With Joelle Van Sickle. Myofascial Release (MFR) is a gentle selftreatment technique designed to hydrate and release tension in our connective tissue. This class is designed with joint health in mind through releasing the tension that sometimes gets in the way of us moving through life with ease. $28 single class (packages available). FulBeing Collective, 8 Barristers Row, Wappingers Falls. FulBeingCollective.com/ClassesWorkshops.
Qigong – 11:30am-12:30pm. Qigong (chi kung) is a gentle yet powerful Chinese medicine practice combining breath and movement to restore balance, enhance vitality and unite mind, body and soul—suitable for all ages.$20. Lifestyle Fitness & Yoga, 35 Violet Ave., Poughkeepsie. Info/register: Lorraine Hughes, 845-416-4598.
Hot Deep Flow – 6pm. A slower flowing pace with a longer floor series to help stretch deeper. Longer holds and hip-opening poses help release built-up tension and stress. Chill music. New yogis welcome. All levels. Single drop-in $29 or ask about class packs, Power Yoga Collective Pound Ridge, 55 Westchester Ave., Pound Ridge. Info/register: PYCPoundRidge.com. Flow – 6-7pm. A Vinyasa-based class focused on aligning movement with breath. Flow through a series of movements designed to center and ground, with an emphasis on flexibility, mobility and strength. $25 drop-in. Luna Power Yoga, 175 Main St., Brewster. Info: 845-276-4619; LunaPowerYoga.com.
TLC Online Holistic Networking Evening –6-7:30pm. Last Wednesday monthly. We are a vibrant and growing community committed to living consciously and offering healthy lifestyle opportunities through our businesses and passions. Come the first time as Beth’s guest, and later become a TLC member. RSVP to Beth at 203-856-9566 (call/text).
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.
Slow Flow Yoga with Lucia Rich – 9:45-11am. This class blends meditation and mindful movement to reflect seasonal shifts, reducing stress and anxiety while enhancing energy, organ balance and joint mobility through Yin and Yang-inspired yoga. $25 drop-in. Class cards available. All Saints’ Artist Collective, 201 Scarborough Rd., Briarcliff Manor. Info/ register: EmbodiedArtsAndWellness.com.
Yoga Therapeutics: Functional Movement and Breath – 10am. With Dani Locastro. Learn yoga poses and breathing techniques to support a healthy body, clear mind and greater awareness. $18/ class; packages available. FulBeing Collective; 8 Barristers Row, Wappingers Falls. Info/register: FulBeingCollective.com/ClassesWorkshops.
Adult Intermediate Ballet – 10:30am-12pm. Mimi Wallace teaches this invigorating and fun class. Wear comfortable clothing and canvas slip-
pers (leather slippers, jazz shoes and thick socks work, too). $25. Union Hall, 2 Keeler Ln., 2nd Fl. studio, North Salem. Info: UnionHallOnline.com.
Hot Power Yoga – 12:30pm. This is a slower, flowing pace with a much longer floor series to help you stretch deeper. Longer holds with an emphasis on hip-opening poses give you access to release built-up tension and stress. Open to all levels. $29 drop-in (packages available). Power Yoga Collective Pound Ridge, 55 Westchester Ave., Pound Ridge. Info/register: PYCPoundRidge.com.
Weekly Meditation Practice – 4:30-5:30pm. With Fernando Camacho, MD, and Maeve Eng-Wong, LCSW, RYT. Explore various meditative practices to enhance your spiritual path. A short discussion follows the meditation. Free will offering. The Center at Mariandale, 299 North Highland Ave., Ossining. Preregistration requested: 914-941-4455; Mariandale.org.
Power – 5-6pm. A dynamic, Vinyasa-based class focused on aligning movement with breath. This class allows participants to challenge themselves through movement geared towards enhancing strength and endurance via vigorous flows. $25 drop-in. Luna Power Yoga, 175 Main St., Brewster. Info: 845-276-4619; LunaPowerYoga.com.
Level 1 Yoga – 5:30pm. Discover the foundations of yoga through seated and standing poses along with Sun A Salutations. Suitable for beginners, this class helps build strength, flexibility and confidence on the mat. Tula Yoga for Wellness, Hammond Museum, 28 Deveau Rd., North Salem. Info: 914806-3286; TulaYogaForWellness.com.
Barre Pilates Blend Class – 6-7pm. Combining ballet-inspired movements with Pilates alignment principles, this class incorporates light resistance with high repetition moves that challenge strength, coordination and balance. $23 preregistration, $25 drop-in. Health-Balanced Fitness Studio, 900 South Lake Blvd, Ste. 6, Mahopac. Register call/ text: 845-216-6810 or HealthBalanced.com.
Balanced Rock Zen – 6:30-8:30pm. MeditationMindfulness-Zen in the Korean Seon tradition. Beginning and experienced practitioners are welcome. $15 suggested donation. Union Hall, 2 Keeler Ln., 2nd Fl. studio, North Salem. Info: 845-6669-6551.
Radiant Flow with Rajni – 7pm. A rhythmic Vinyasa class geared to inspire your most radiant self. This evening practice includes some heat building sequences designed to build inner stability and clarity. All levels are welcome. Some yoga experience is helpful. $17. PranaMoon Yoga, 1000 N. Division St., Ste. 2H, Peekskill. Info/register: 845-528-0318; PranaMoonYoga.com.
Sacred Chanting Circle – 7-8:30pm. With Eileen O’Hare and Friends. A safe and sacred space to connect heart and soul to self, each other and Spirit. All voices welcome. $25 suggested donation. The Healing House, 11 N. Cedar St., Beacon. Text to RSVP: 914-456-7789.
Friday
Vinyasa Yoga Flow: Open Level – 9-10am. Flow through mindful stretches, gentle breathwork and accessible poses, with your knowledgeable teacher’s hands-on adjustments. Designed for beginners and seasoned practitioners alike—$20. Zen Garden Health Coaching & Yoga, 25 Carpenter Pl., Yorktown Heights. Info/register: 917-721-2529; ZenGardenYoga.net.
Smart Strength Training for Women – 10:1511:15am. With Erin Baker. Focus on strength and movement patterns for daily life. $28; packages available. FulBeing Collective; 8 Barristers Row, Wappingers Falls. Info/register: FulBeingCollective. com/ClassesWorkshops.
Mom and Baby Bonding Through Yoga –11am-12pm. This yoga class supports postpartum moms and babies (ages 6 weeks to pre-crawling) with gentle movement, infant bonding and community—honoring both your recovery and your baby’s early development. $30. Yoga Haven, 125 Marbledale Rd., Tuckahoe. Info/register: 914-7210546; YogaHaven.com/events-series.
My Friend, PerI: A Free Perimenopause Workshop Series — 2/6, 2/13, 2/27. 11am-12:30pm. Certified herbalist Tara Gregorio leads a free three-week workshop series exploring the physical and hormonal changes of perimenopause and natural ways to support hormone metabolism. Walk-ins welcome; registration suggested. Free. The Hub, 3590 Route 9, Suite 109, Cold Spring. MyFriendPeri.eventbrite.com.
Overnight Healing Retreat in the Energy Enhancement System – 8:45pm-6:30am. Experience deep healing as scalar energy frequencies rejuvenate your cells and spirit while you sleep. Bring sheets, pillow, blanket, water and any comforts needed for a good night’s sleep. Quantum Healing & Wellness, 7 Norm Ave., Ste. 202, Bedford Hills. Pricing/preregistration (required): 914-218-3428; WellnessLiving.com.
Saturday
Barre Power – 8:15am. Barre, RedTail-style: 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.
Level 1 Yoga – 9am. Discover the foundations of yoga through seated and standing poses along with Sun A Salutations. Suitable for beginners, this class helps build strength, flexibility and confidence on the mat. Tula Yoga for Wellness, Hammond Museum, 28 Deveau Rd., North Salem. Info: 914806-3286; TulaYogaForWellness.com.
Intermediate Kripalu-Based Yoga – 9:15-10:30am. With Kathleen Hinge. For more experienced practitioners who desire more of a challenge. Be guided through more advanced postures, and invited to hold poses longer and explore personal variations. In-person or virtual. Info/register: SacredSpiritYogaCenter.org.
Shamanic Soul Constellations – 10am-5pm. First Sat. With Eileen O’Hare. Monthly gathering to explore deep healing in a safe, sacred circle. Experience shamanic, IFS (parts work), and Family Constellation practices to release old patterns and restore clarity, connection and inner balance. $75. The Healing House, 11 N. Cedar St., Beacon. Text to RSVP: 914-456-7789; EileenOHare.com/events.
Beginner Kripalu-Based Yoga – 10:45am-12pm. With Kathleen Hinge. A very nurturing practice, promoting mindfulness, flexibility and relaxation. Classes include setting intentions, guided breathing, meditation and gentle pose sequences. Suitable for beginners, and those with physical limitations. In-person or virtual. Info/register: SacredSpiritYogaCenter.org.
Beginner Yoga – 11am. Class consists of standing poses to build strength, balance and improved flexibility. Detailed instruction with focus on proper form and function will help you build a safe, fun and nurturing practice. $22. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845202-2228; Back2HealthYoga.com.
Chair Yoga with Justine – 11am-12pm. This class is designed to increase flexibility, improve joint mobility and enhance balance. Incorporating guided meditation and gentle education on the chakra system to support overall well-being and deepen your yoga practice. $23, pre-registration; $25, drop-in. HealthBalanced Fitness Studio, 900 South Lake Blvd., Ste. 6, Mahopac. Call/text for registration: 845-216-6810.
Vinyasa Flow Yoga – 11am. Vinyasa Flow Yoga for a relaxing and somatic stretch to calm the body and mind. $20 or discounted class card options. Expression Dance & Wellness Center, 2141 Crompond Rd., Cortlandt Manor. Register: 914-293-7021; ExpressionDanceWellness.com.
Gentle Hatha Yoga – 12:30pm. A yoga style based in Kripalu tradition, focusing on yoga postures, mindful awareness and self-care. Breathing techniques and meditation will be explored as well! Suitable for all levels! $20 drop-in. Class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.
Classifieds
List Your Classified Here: Email Erica@ WakeUpNaturally.com to place your listing.
Classes & Workshops
ARE YOU CALLED TO HEALING WORK? Learn and practice Shamanism, IFS/Parts Work, Family Constellations, and Soul Retrieval. Eileen O’Hare. Call for more info. and to register: 914-456-7789.
Donations
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.
Tutoring & Lessons
MATH TUTORING AND MAHJONGG LESSONS — in Dutchess and Ulster Counties. Call: 845-453-8741. Visit: MathTutoringwith Misha.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 15.
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 8.
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 6.
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.
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 11.
Energy Work
ANN KORONOWSKI
Certified Medical Intuitive Online appointments/Schenectady
AnnEnergyHealer.com
Together, we identify deep wounds that cause energetic or emotional blocks to a vibrant and healthy life. Whether it’s physical pain or energetic imbalance, a Medical Intuitive session may be what you need. Other services include Akashic Records readings, energy work, intuitive readings.
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.
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.
QHHT-Quantum Healing Hypnosis Technique
THE SWEET PATH • MAMARONECK
Vicky Sweet
Vicky@The-Sweet-Path.com
The-Sweet-Path.com/schedule-free-consult
As a QHHT Level 2 Practitioner, I am dedicated to Dolores Cannon’s method (qhhtofficial.com/ about-us). If you feel called to experience a transformative session, I'd be honored to support your journey. Reach out to learn more or schedule your session.
See the INTUITIVE & HEALING ARTS on page 14.
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 11.
Remote mentoring healersteachers-therapists, spiritual seekers, Catskill retreats, trainings, classes, profound healing, clearing, reiki, Shamanic Intuitive Energy Sessions. Soul Retrievals. Past, Ancestral, current life healing. Business, home, land clearings. Get unstuck. Discover purpose. 33 years experience. Shaman, Master Healer-Teacher, Sage, Astrologer.
EILEEN O’HARE
Soul Retrieval, Shamanic Teachings Beacon, NY and Remote. 914-456-7789 • EileenOhare.com
Stuck? Anxious? Depressed? Your challenges can open the door to soulful healing—trauma, past life, and ancestral patterns. Experience lasting transformation in a safe, sacred space, guided by Eileen’s compassionate presence and 25+ years’ experience. Shamanism, IFS/Parts Work, Family Constellations.
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.
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.
