Natural Awakenings Philadelphia November 2024 by NASouthJersey

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PHILADELPHIA EDITION

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Dear Friends,

November is here, and I just love this month! There’s something magical about the way the air turns crisp, the leaves transform into a stunning palette of autumn hues and bonfires crackle in the cool evenings. But as much as I enjoy these seasonal pleasures, November brings something even deeper: a time of gratitude, reflection and giving back.

Thanksgiving is not just a day on the calendar—it’s a season, a feeling and a reminder of how important it is to pause and appreciate everything that makes life wonderful. Whether it’s time spent with family and friends or the simple joys that fill your heart, it’s all about embracing gratitude. And this couldn’t be more fitting because November is also National Gratitude Month! Here are some of my favorite ways to celebrate this beautiful practice of giving thanks:

• Reflect on what you’re thankful for: Take a moment to think about the people, experiences and things that bring you happiness and peace.

• Show your gratitude: Express thanks to the people you care about, and don’t forget to appreciate your health and well-being.

• Focus on abundance: Instead of focusing on what you feel is missing, shift your perspective to all that you have, no matter how big or small.

• Practice gratitude daily: A regular gratitude practice can brighten your mood, lower your stress and improve your overall well-being.

• Express gratitude in writing: Consider starting a gratitude journal or writing thankyou notes to people who’ve made an impact on your life.

Gratitude is powerful—it lifts us up, strengthens our relationships, and helps us navigate the challenges that life throws our way.

This month’s issue reflects that same energy. Our feature story, “Cultivating Wisdom: Nurturing the Wise Elder Within,” beautifully highlights the role of our elders. Their wisdom, nurtured over years of experience, gives us insight, support and a sense of community that has stood the test of time.

As we settle into the cooler weather, what could be better than a comforting bowl of soup? Our article, “Blissful Bowls: Celebrating With Soup,” will inspire you with delicious, heartwarming recipes perfect for this time of year. And for our furry friends, check out “Electromagnetic Therapy for Dogs: Non-Invasive Relief for Pain and Wound Healing.”

I’ll leave you with this beautiful quote to carry through the season:

Gratitude turns what we have into enough.

May your heart be full and your blessings abundant this November!

Warmly,

Philadelphia Edition | NAPhiladelphia.com

Shae Marcus, Publisher

Relax with Tranquili-TEA: A

Sound Bath and Tea Experience

Inner Sanctuary Wellness invites participants to join coach Shay Mosley for Tranquili-TEA, a soothing sound bath and tea experience, from 2 to 3 p.m. on November 3 at Modrn Wellness, in Philadelphia. This unique event offers a peaceful retreat from daily stress, combining calming teas with a relaxing sound bath designed to rejuvenate the mind, body and soul. Space is limited, so early RSVP is encouraged.

Mosley, the founder of Inner Sanctuary Wellness, is a speaker, certified sound practitioner, holistic health coach and retreat host. After years of corporate burnout, she found healing through mindfulness and the therapeutic effects of sound. She now dedicates herself to helping others achieve balance and restoration through these practices.

Cost: $35. Location: 1420 Walnut St., Ste. 1212. For more information or to reserve a spot, visit www.ModrnSanctuarypa.co

m/events/tranquili-tea-a-soothing-soundbath-tea-exeprience.

Experience the Transformative Power of Sound with Barry Goldstein

Quantum Healing Room, in Jenkintown, is proud to host The Secret Language of the Heart Sound Medicine Workshop from 10 a.m. to 6 p.m. on November 16. This full-day virtual workshop will be led by Grammy award-winning producer and sacred sound healing artist Barry Goldstein, who is celebrated for his collaborations with figures like Dr. Joe Dispenza, Dr. Daniel Amen and Dave Asprey. With more than 30 years of experience in heart ascension, meditation and sound healing, Goldstein brings a wealth of knowledge to this immersive event.

Participants will explore how to manage emotions, enhance creativity and strengthen spiritual connections through the transformative power of music, sound and vibration. Goldstein will guide attendees through a dynamic series of experiential teachings, sound protocols and guided journeys designed to inspire breakthroughs. Open to everyone, not just musicians, this highly interactive event includes heart-brain coherence exercises, chanting, energy center alignment and a mini-concert.

Additionally, attendees will connect globally with other EESystem centers, enhancing the session’s impact through shared scalar wave healing.

Location: 615 West Ave. For more information or to register, visit www.QuantumHealingRoom.org

Stay on Track This Holiday Season with a Functional Nutrition Plan

Registered dietitian Jennifer Brannigan, owner of Functional Nutrition with Jen, is offering free consultations and a special holiday nutrition program designed to help individuals maintain healthy habits throughout the season. With more than 10 years of experience, Brannigan specializes in addressing the root causes of low energy, digestive issues and hormonal imbalances through personalized functional nutrition plans.

“The holidays can be a challenging time to stay on track with health goals, but this program is designed to support balanced eating and overall well-being,” says Brannigan. She emphasizes a “whole-systems” approach, addressing various aspects of life, including nutrition, sleep, movement, stress and environment.

Brannigan, who has personally dealt with issues like hormonal imbalance and chronic fatigue, became passionate about finding solutions when conventional nutrition advice fell short. “I know what it’s like to be frustrated by dead-end answers,” she explains.

For more information or to book a free consultation, visit www.FunctionalDietitian.com

3 THINGS THAT PEOPLE 3 THINGS THAT PEOPLE DON’T KNOW DON’T KNOW

The benefits of eating bananas and blueberries The benefits of eating bananas and blueberries together, negate one another. together, negate one another.

Improper sleep creates weight gain

Improper sleep creates weight gain.

Major improvements can be done with minor

Major improvements can be done with minor changes in a short period of time changes in a short period of time.

Hi, my name is Philip Mach, I help people transform their Hi, my name is Philip Mach, I help people transform their current habits into desired habits. We do this by improving current habits into desired habits We do this by improving sleep, reducing stress, and increasing energy. If you are sleep, reducing stress, and increasing energy If you are interested in minimal changes to get maximum results in interested in minimal changes to get maximum results in a short period of time Join me for a 20 minute fun a short period of time. Join me for a 20 minute fun qualifying chat about your goals. qualifying chat about your goals

E. coli Linked to Urinary Tract Infections

Urinary tract infections (UTI), which occur when bacteria enter the urethra and infect the bladder, urethra or kidneys, are more common in women and can be dangerous if left untreated. They often follow sexual activity or poor bathroom hygiene practices.

According to a 2023 study by George Washington University published in One Health, as many as 640,000 UTIs in the U.S. are caused by consuming meat that contains E. coli bacteria. To reduce the risk of a foodborne UTI infection, it is important to keep kitchen surfaces, tools and hands clean and to cook meat to recommended minimum temperatures, thereby killing the bacteria.

Cardiometabolic Benefits of Caffeine

A study in The Journal of Clinical Endocrinology & Metabolism found that moderate coffee or caffeine intake was associated with a lower risk of developing cardiovascular disease. Researchers in China and Sweden analyzed the consumption habits of more than 188,000 coffee and tea drinkers in the UK Biobank, a large database of genetic, health and lifestyle information from half a million participants accumulated since 2006.

None of the participants in the study were diagnosed with cardiometabolic disease, which is defined as having at least two of three conditions—Type 2 diabetes, coronary heart disease or stroke. After tracking these participants for 12 years, the researchers found that those consuming 200 to 300 milligrams of caffeine daily had a lower risk of cardiometabolic disease than those consuming less

Physiological Response to Spirituality

A 2023 study in Integrative Medicine Reports involving 68 undergraduate college students evaluated the physiological effects of an eight-week wellness intervention called Awakened Awareness for Adolescents and Emerging Adults designed to help participants develop a personal relationship with their higher self and a higher power, while broadening their awareness toward outward accomplishments.

At the beginning of the study, the researchers collected self-reported information about clinical, psychological and spiritual well-being from the participants and measured their heart rate variability (HRV)—the slight variation in time between heartbeats. HRV is an indirect measure of stress because it indicates the balance between the sympathetic and parasympathetic branches of the nervous system. A person in a fight-or-flight mode will have lower HRV, whereas a relaxed person may have higher HRV.

Participants attended weekly, 90-minute group sessions. After the last session, the same HRV and well-being data were collected. Significant improvements were noted in the participants’ HRV, suggesting improvements in the ability to recover from stress and spiritual decline. Further research is required to fully understand the role of spirituality in resilience and recovery from stress.

than 100 milligrams. Coffee drinkers had a nearly 50 percent reduction in risk. A 12-ounce cup of coffee contains 100 to 180 milligrams of caffeine.

Homeopathy for Arm Fracture

Fractures of the upper end of the humerus, or upper arm bone, that connects to the shoulder joint are the third-most common fractures among the elderly. In a case report published in Integrative Medicine Reports, a 53-year-old patient with multiple fractures of the humerus selected homeopathy rather than surgery to repair the fractures, which consisted of keeping the arm and shoulder immobilized and daily doses of a homeopathic anti-inflammatory made from the roots and leaves of Symphytum officinale, commonly referred to as the comfrey plant.

After two weeks, a follow-up X-ray showed the first signs of healing, and the patient reported a reduction of pain. After three weeks, the fracture had consolidated, and the patient was advised to start gentle movement of the arm. The final X-ray after six weeks of homeopathic treatment showed the fracture had healed.

Microplastics Found in Part of the Brain

According to a study published in JAMA Network Open, Brazilian scientists discovered microplastics in the olfactory bulb, a rounded structure of the brain above each nasal cavity that receives information from the nose and relays it to the brain. Upon analyzing samples of olfactory bulb tissue from 15 deceased individuals, the researchers found tiny microplastics in eight of them, including polypropylene, polyamide, nylon and polyethylene vinyl acetate. Whether these plastics can reach the brain through the olfactory bulb is not clear, but the potential is worrying. While microplastics have been found in the bloodstream and other tissue, their presence in the human brain has not yet been documented.

MilenaKatzer from Getty Images/ CanvaPro

Making Hospice Care Sustainable

The hospice industry is witnessing a surge in environmental sustainability efforts. Providers like Agrace Hospice & Supportive Care and Amedisys, Inc. are making strides toward long-term ecological responsibility. Despite the need for initial investments, hospices anticipate cost savings from reduced energy consumption and enhanced staff recruitment and retention. Agrace aims to achieve carbon neutrality by 2025 by investing in renewable energy sources and transitioning to electric vehicles. Similarly, Amedisys has plans to reach net zero greenhouse gas emissions by 2050. Other examples, like Hospice of the Western Reserve, demonstrate the ripple effects of sustainability initiatives on the community, aligning with the mission to promote quality of life and leave a lasting legacy for future generations.

Female Sharks Found Sleeping on a Seabed

Scientists from the University of Tasmania Institute for Marine and Antarctic Studies stumbled upon thousands of female Port Jackson sharks sleeping on the seabed. The discovery was made using an underwater robot while on an expedition to Beagle Commonwealth Marine Reserve, a protected area off the coast of Victoria, Australia, and Tasmania. Scientists are puzzled as to why so many sharks were there and why there were only females. One theory is that they had been feasting on local scallops before heading elsewhere to lay their eggs.

ENHANCEMENT SYSTEM

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Decreasing Birth Rates Concern Countries

A country needs an average birth rate of 2.1 children per family to naturally replace its population. According to the latest 2022 World Bank Group data, the U.S. birth rate is 1.7, the European Union is at 1.5 and China is at 1.2. Among wealthy countries, South Korea has the lowest birthrate at less than 0.8. In a recent survey, one in two South Korean women of child-bearing age said they had no intention of having children. While the number of children is falling, the number of dogs has doubled since 2018 in South Korea. The sale of dog strollers has quadrupled since 2019, and their sale now exceeds the sale of baby strollers. The drop in the birthrate prompted President Yoon to declare a “demographic national emergency” and called on the government to help avoid an “existential crisis”.

Being Grateful During the Holidays in Philadelphia

How to Be Part of a Mindful Community

by Shae Marcus

The holiday season in Philadelphia is a time for celebration, reflection and gratitude. As the city transforms into a wonderland of lights, festivities and family gatherings, it’s easy to get caught up in the hustle and bustle. However, this time of year also offers a unique opportunity to practice mindfulness, gratitude, and a sense of community. Here in the City of Brotherly Love, where history, culture and diversity blend harmoniously, there are many ways to stay grounded, give back and truly appreciate the moments that matter most.

Practicing Gratitude Amid the Holiday Rush

In the midst of preparing for family dinners,

gift exchanges and social events, it can be easy to overlook the deeper meaning of the holiday season. Taking time each day to pause, reflect and express gratitude can be a powerful antidote to holiday stress. Whether it’s a quiet morning walk through Fairmount Park, sipping coffee in Old City or simply enjoying the vibrant street murals in Northern Liberties, there’s something about Philadelphia that invites us to slow down and appreciate the beauty around us.

Gratitude isn’t just about focusing on the good; it’s about finding joy and contentment even in the small, everyday moments. During the holidays, a practice of gratitude can include recognizing the warmth of our

homes, the support of our communities and even the rich history of the city itself. Keeping a gratitude journal or simply reflecting on three things we are thankful for each day, can shift our perspective and help us feel more present during this special time.

Finding Connection in a Mindful Community

One of the most fulfilling aspects of the holiday season is the sense of connection it brings. Philadelphia is home to numerous mindful and holistic communities that offer opportunities to gather, reflect and give back. Whether looking for spiritual connection, wellness practices or opportunities to help those in need, there are several resources available to become a more active member of the community.

The Shambhala Meditation Center of Philadelphia is an excellent organization that promotes mindfulness and meditation practices for individuals seeking a peaceful and compassionate approach to life. They offer meditation sessions, mindful community gatherings and teachings that emphasize kindness and awareness. Their center is open to anyone interested in meditation or those looking to strengthen their mindfulness practice. During the holidays, joining these meditation circles or attending mindfulness workshops can be an enriching way to feel connected and supported while navigating this busy time of year.

Additionally, Visit Philadelphia offers a

wealth of information on local holiday events, markets and cele brations happening around the city. This online resource features guides on holiday attractions such as Dilworth Park’s Winter garden, the Christmas Village in LOVE Park and seasonal perfor mances at the Kimmel Center. By staying connected to the city’s festive offerings, we can fully immerse ourselves in the holiday spirit and enjoy everything Philadelphia has to offer.

For a more community-centered approach, Eventbrite Philadelphia is another excellent online resource for finding local gatherings, mindful workshops and charity events. We can easily search for ac tivities ranging from yoga and meditation classes to volunteering opportunities, ensuring that we find a way to stay connected and contribute to the local community during the holiday season.

Giving Back and Spreading Gratitude

The holidays are a perfect time to share the spirit of gratitude by giving back to the community. Philadelphia offers numerous oppor tunities to volunteer and make a positive impact, whether it’s serving meals at a local shelter, participating in toy drives or supporting en vironmental sustainability efforts.

One simple way to give back is by supporting local businesses and artisans, especially those that focus on sustainability and ethical practices. Many of Philadelphia’s holiday markets feature handmade, eco-friendly goods that allow you to give thoughtful gifts while also supporting the local economy.

For those looking to volunteer, organizations like Philabundance and MANNA offer meaningful ways to help families in need during the holiday season. Donating time, food or funds to these organi zations provides direct support to people facing hunger or health challenges in the region.

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Cultivating Wisdom

Nurturing the Wise Elder Within

by Carrie Jackson

With knowledge that extends beyond any classroom and humility that provokes a familiar kinship, wise elders have been the pillars of communities for millennia. Their nurturing energy, loving warmth and eternal wisdom provide a foundation for learning and growth. By harnessing a connection to nature, reframing cultural roles and cultivating grace and self-care, we all have the capacity to embody the role of a wise elder in our own way.

Nature’s Lessons

“Wise elders are repositories of how to live a good life within nature, and not against it. They are able to perceive and act according to the bigger picture and see the impact of actions now on future generations,” says

Dr. Darcia Narvaez, professor of psychology emerita at the University of Notre Dame, president of the nonprofit Kindred World and founder of its initiative, The Evolved Nest.

In her book, The Evolved Nest: Nature’s Way of Raising Children and Creating Connected Communities, Narvaez and co-author G.A. Bradshaw, Ph.D., examine how we can restore natural wellness in our families and communities by living in harmony with nature. She points to the idea of “nestedness” as an inspiration for reexamining our own systems of nurturing, understanding and caring for our young and one another.

“A wise elder is one who is deeply nested.

They display horizontal nestedness in that they attend to honoring ancestral wisdom and to living for the well-being of future generations. They display vertical nestedness in that they honor and live with Earth’s cycles and nature’s laws, but also feel connected to and confident in the cosmos,” Narvaez explains.

Instead of teaching, wise elders act as guides and model behavior for others. “Wise elders know everyone’s path is unique, and everyone has a gift to uncover, develop and share with the community,” advises Narvaez. “They encourage us toward love and openness, instead of bracing against change. They inspire us to work through our fears and know that words matter. It is easy to discourage the spiritual development of others with words. Stories provide an invitation, instead of persuasion or coercion.”

This wisdom often comes from lessons they have embraced when facing challenges. “It’s not that wise elders are naive livers of life. They are scarred. To become self-actualized, one must accept suffering and learn from it,” she says.

At the same time, they acknowledge that every moment is a gift and live life to the fullest. “Wise elders know enjoyment and want others to experience it, too, whether it’s ice cream, cookies or a sunset. After all, if you are not experiencing foundational joy in your life, something is quite wrong,” asserts Narvaez.

Seeds of Wisdom

A wise elder’s connection with nature is deeply rooted—grounded by the land and inspired by the promise of cultivation. “Seeds are our 400 million-year-old ancestors and elders. Gardens grow us more than we grow them. They nod and bow to seeds; and gardens as teachers are gardens as elders,” says Petra Page-Mann, co-owner of Fruition Seeds, a farm in Naples, New York, that grows and shares regionally adapted seeds.

Photo by Rawpixel.com

Founded in 2012, Fruition Seeds is rooted in the idea that each seed, like each of us, is meant to change the world. In August 2024, they shifted from seed sales to sharing seeds as an embodied gift practice, honoring the co-owners’ desire to respect the seeds and practice reciprocity. “This move deliberately mirrors and honors what the seeds are teaching us,” Page-Mann explains. “They are gifts to the Earth, as we all are, and not ours to buy and sell. It’s a way to practice remembering and reimagining a culture of care and belonging. We are rehydrating our relationship with seeds and the land and moving away from a transactional being to an open place of giving and receiving.”

Page-Mann says, “I think of an elder as someone who inspires, challenges, uplifts and comforts. They are people who can accompany us into our challenges and through them, and not just try to fix problems. I see our relationship to wise elders in the way a river flows and changes on a whim. Sometimes it flows quickly, and at other times it moves smoothly and slowly. There might be rocks under the surface or waterfalls and dams along the way. At any moment in our lives, we experience different elements of that river. The river holds us as elders do: always present, offering diverse forms of medicine. There might be a lightning bolt of wisdom or awareness, followed by a cascade of insight. Other times, it’s just sweet meandering; but we don’t need to paddle or swim because we are held by their flow.”

Rising From Adversity

Wise elders teach us that by leaning into challenges, we can reframe the risks associated with growth. “If we are in our comfort zone, we are safe, and if we are in our panic zone, we are not safe. There’s a discomfort in between. Wise elders are constantly extending their comfort zones and window of tolerance a little wider, so they can move and breathe more freely in that space,” says Page-Mann.

Although anyone can step into elderhood, Page-Mann believes that society needs to reframe its priorities in order to nurture the process. “We don’t have a cohesive cultural fabric for the role of a wise elder,” she points out. “It’s a capitalist and supremacy culture not grounded in love and belonging. Elders have been eroded from our lives. We’re all really shrunken, disconnected versions of ourselves.”

By challenging current priorities and shifting back to the or ganic flow of the Earth, we can embrace and embody the traits we seek and become role models and guides for others. “There is a natural progression of maturation where we play differ ent roles in the community and can accompany each oth er with those roles. If we are held in a cohesive cultural fabric of love and belonging, we can step into whatever role is calling us,” Page-Mann asserts.

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Self-Care Comes First

While wise elders are generous with their time and attention, they value staying grounded. Cheryl Richardson, the Massachusetts-based author of Self-Care for the Wisdom Years: Practical Ways to Celebrate the Mystery and Wonder of Aging, says that doing inner work allows elders to become more available for others. “Wise elders are full of life, steeped in gratitude, eager and excited for new adventures, and able to respond to anything placed before them with wisdom and grace,” she says. “They face aging and mortality with open eyes and a curious heart. They are self-reflective, committed to personal growth and anxious to invest time and energy into their inner lives. They are also happy to share what they’ve learned about life and aging with others. They make their greatest contribution to society by being a powerful example of what it means to embrace aging and the wisdom it provides.”

According to Richardson, “Wise elders see aging as a gift and an opportunity to learn about themselves in new and different ways. They are able to step back, take a deep breath and check their reactions before responding to life’s challenges. They consciously cultivate patience and self-reflection when faced with adversity. The wisdom years are an excellent time to challenge the voices that cling to old ways of life. It’s an opportunity to focus less on where you should be and more on where you are and what your soul wants. That’s when the magic of the moment sweeps you off your feet.”

Time Is Essential

At a time when we are living longer than ever, Richardson sees an opportunity to maximize our later years. “Now that longevity affords us a second adult life, we have time to evolve even more before we die. When people age consciously and prioritize their emotional and physical health, inner life, intimate connections with others and managing their minds, they age with far less fear and much more aliveness, peace and emotional freedom,” she explains.

Wise elders are in tune with their own capacity and availability, and they understand the importance of setting limits. “The gift of mortality is that it makes it easier to say no to those things that are no longer important. Therefore, boundary-setting

becomes easier,” Rchardson says. “When you know you have limited time left, you are passionate about spending it wisely. Wise elders have a unique ability to let go of responsibilities that are no longer theirs, and to make space and sit with it. They know when enough is enough and can set firm, loving boundaries. Cultivating these capabilities will not only help us make the most out of our remaining years, but they’ll also mold us into the kind of wise elders so many of us wish we had growing up.”

Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJackson Writes.com.

Aging Gracefully:

Empowering Your Body Through Perimenopause

Perimenopause, the transitional phase leading up to menopause, can bring about a range of physical and emotional challenges. Understanding and addressing these changes can help us navigate this period with ease and empowerment.

Contrary to popular belief, perimenopause symptoms are not just a normal part of aging. They’re our bodies way of signaling that it needs attention. By listening to our bodies and making necessary adjustments, we can alleviate discomfort and promote overall well-being.

As women, our hormones significantly influence our physical and mental well-being. Unlike men, our hormonal fluctuations throughout our menstrual cycle impact our needs and what works for us. What worked in our 20s may not be optimal in our 40s and 50s.

Here are some key aspects to help us thrive during this transition.

Blood sugar regulation: Stabilizing blood sugar is crucial for hormonal health. Consistent energy levels, stable moods and healthy skin can all be supported by maintaining balanced blood sugar. Prioritize a whole foods diet rich in fiber, quality proteins and healthy fats. When consuming carbohydrates, pair them with a protein or fat to minimize blood sugar spikes. Getting some movement in after we eat and staying hydrated will also help keep blood sugars stable.

Cortisol regulation: Cortisol, often viewed negatively, plays a crucial protective role. However, excessive stress can lead to chronic cortisol elevation, disrupting hormonal balance and contributing to various health issues. Common stressors include work stress,

social media, blood sugar fluctuations, alcohol consumption, unhealthy relationships and poor sleep. To regulate cortisol, incorporate stress-reducing techniques like deep breathing, gentle exercise, adequate sleep and healthy lifestyle habits.

Take a break from high-intensity (HIIT) workouts: Consider incorporating more weight-bearing exercises into routines to support muscle health and estrogen levels, which are crucial for cognitive function and managing perimenopause symptoms. While any form of movement is beneficial, opt for low-impact activities instead of HIIT ones such as yoga, tai chi or walking to reduce cortisol levels.

Labs: To support hormonal balance, consider annual blood work to assess vitamin D status, fasting insulin and thyroid function, to name a few. Addressing any imbalances can contribute to a healthier hormonal environment. To take a deeper dive into our hormones, consider a Dutch hormonal panel.

Hormones can be dramatic, but they’re trying to send a message. Symptoms are a reflection of our past habits and offer insights into what needs to change. Hormones are forgiving, but they require time to heal. Be patient, kind to oneself and remember our worth. If additional support is needed, seek guidance from a women’s health specialist.

Source: Jennifer Brannigan, RD, LDN, IFNCP and CDCES, is owner of Functional Nutrition with Jen. For more information or to make an appointment, visit www.FunctionalDietitian.com

Blissful Bowls

Celebrating With Soup

by Marlaina Donato

Whether we showcase winter’s root vegetables or come home to comfort food simmering on the stove, soup is a language of love with many dialects: from under-the-weather broths and velvety bisques to slow-cooked stews and stick-to-the-ribs chowders. A bowl of soup can bridge the mundane and the magical, inviting us to slow our fast-paced lives, share the bounty with loved ones and honor recipes of generations past.

“Every time I make soup, even if it’s one I’ve made over and over, it fills me with a sense of wonder that a bunch of disparate ingredients—legumes, grains, raw vegetables, onions, garlic, seasonings—always meld in a way that seems almost miraculous,” marvels Nava Atlas, the Hudson Valley, New York-based author of more than 10 cookbooks, including Vegan Soups and Stews for all Seasons.

Making Vegetables Shine

Eating seasonally can help our bodies transition into winter, and soups that incorporate cold-weather crops offer delicious versatility. “Thanksgiving is traditionally a time to be thankful for the harvest. Soups in the fall are typically a hearty mix of what you may have grown in your garden. These could be rich and creamy tomato, pumpkin or pea soups,” says Sharon Hapton, founder and CEO of nonprofit Soup Sisters, a food-assistance program in 27 cities across Canada. The author of The Soup Sisters and Broth

Brothers Cookbook attests that taking a little time to make soup “is a great way to nourish our spirits and reconnect with the food.”

In any combination, rainbow carrots, rutabaga, parsnips, leafy greens, sweet potatoes, mushrooms, leeks and winter squashes pack a punch in flavor, color and texture. Special-occasion soups can be simple childhood favorites dressed up with the pungent tastes of sage, rosemary, ginger, chiles or coriander seeds. Creamy soups, whether traditional or vegan, pair beautifully with wild rice, roasted pumpkin seeds or toasted pecans. Atlas suggests combining vegetables in surprising ways to take advantage of contrasting flavors, such as adding sweet potatoes and bell peppers to a black bean stew.

Broth Versus Stock

Although broths and stocks can be made using vegetables and/or bones and seasoned with salt and pepper, a broth is thinner in consistency and requires a shorter simmering time, whereas a stock can be simmered for four to six hours, resulting in a heavier texture. Nutritional bone broth is usually simmered for 12 to 36 hours to create a collagen-rich stock. All of these can be sipped for a soothing repast or incorporated into other recipes.

Bringing Out Flavor With Salt

Atlas notes, “Most soups benefit from judicious salting to bring out the flavors, but I suggest waiting until the end to add salt,

giving the soup time to develop flavor first. And it’s surprising how much of a lift lemon and lime juice can give to soup broth.” For those monitoring their sodium, she recommends salt-free seasoning blends, like Dash, or Spike, a zesty low-sodium option found at health food stores.

The Legacy of a Treasured Recipe

Holiday time can be bittersweet, especially when lost family members are not at the table, but taking out an old, handed-down recipe is a wonderful way to preserve culinary customs and commemorate the family’s heritage. “Creating delicious food like soup from a loved one’s recipe is more than the ingredient list on a card,” says Hapton. “Use the silver spoon handed down from family to stir the love and rekindle the memories of loved ones. A natural flow of storytelling happens when we cook together, and the ‘dash of this and that’ can make its own lively conversation.”

According to Atlas, “Food traditions are a way to embrace each person’s unique history—where their ancestors were from, what was available to them, what they felt comforted by. Yet, despite all the different traditions, food is a great uniter, a fantastic way to connect us as humans.”

Presenting soup in an elegant tureen and putting out toppings such as chopped fragrant herbs or crushed pink peppercorns at each place setting gives soup a festive, gourmet touch. “Don’t wait for a special occasion to bring out the good dinnerware,” Hapton suggests. “Enjoy it every day, even in some small way.”

Ultimately, gratitude is the most important ingredient. This Thanksgiving, invite each guest at the table to ladle a bowl of soup for the person next to them, offering a single word of appreciation as a form of grace.

Marlaina Donato is an author, composer and painter. Connect at BluefireStudio.art.

Brazilian Black Bean Stew

This vegan version of Brazil’s famous national dish, feijoada, is an abundantly nourishing stew. Optional embellishments include steamed fresh greens and slices of mango and/or papaya.

YIELD: 6 TO 8 SERVINGS

FOR THE RICE

1 cup tomato juice or tomato sauce

3 cups water

1½ cups raw brown rice, rinsed

FOR THE STEW

1 Tbsp olive oil

1 large onion, chopped

2 cloves garlic, minced

2 medium sweet potatoes, peeled and diced

1½ cups water

3 to 3½ cups black beans, cooked, or 2 15-oz cans, drained and rinsed

1 medium red bell pepper, cut into short, narrow strips

1 medium green or yellow bell pepper, cut into short, narrow strips

1 cup diced tomatoes

2 small fresh hot green chili peppers, seeded and thinly sliced, divided

1½ tsp ground cumin

½ tsp dried thyme

½ cup chopped fresh parsley or cilantro

Salt and freshly ground pepper to taste

For the rice, combine the tomato juice with the water in a large saucepan and bring to a slow boil. Add the rice, then lower the heat and simmer gently with the cover ajar until all the liquid is absorbed and the rice is tender, about 30 minutes. Cover and set the cooked rice aside.

For the stew, heat the oil in a large soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until both are golden. Stir in the sweet potatoes and water. Bring stew to a slow boil, then lower the heat. Simmer gently over low heat with the cover ajar until the sweet potatoes are just tender but still firm, about 10 to 15 minutes.

Add the beans, bell peppers, tomatoes, one of the chili peppers, cumin and thyme. Simmer gently for 10 to 15 minutes longer, uncovered. The stew should have the consistency of a thick chili. Add a bit more water if it is too thick.

Stir in half of the parsley and season with salt and pepper. Serve over the hot cooked rice in shallow bowls and garnish each serving with a little extra parsley and a few slices of the reserved chili pepper.

Recipe and image courtesy of Nava Atlas.

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Courtesy of Nava Atlas

Conscious Eating

Butternut Squash and Sweet Potato Soup

“It’s like pie in a bowl”

YIELD: 2-4 SERVINGS

1 large butternut squash (approx. 20 oz)

1 large sweet potato

1 medium-to-large onion

1 large apple (my favorite is envy)

0.5 oz rosemary

0.5 oz sage

1 cinnamon stick

½ tsp Ceylon ground cinnamon

¼ tsp nutmeg

1 Tbsp ground garlic

2 tsp sea salt or kosher salt

4 Tbsp olive oil (can also be replaced with butter)

1 ½ heads of garlic

½ teaspoon fresh ground pepper

2 cups vegetable broth

1 can coconut milk (optional - if you desire creamy)

Preheat oven to 450° F. Cube the butternut squash and sweet potato. In a mixing bowl, combine 1 tablespoon salt, ¼ teaspoon garlic powder, ¼ teaspoon cinnamon, ⅛ teaspoon nutmeg, ¼ tablespoon fresh ground pepper toss squash and sweet potato with spices and 2 tablespoons of olive oil.

Coat well and spread evenly on a baking sheet with parchment paper mix in sprigs of rosemary, handful of sage leaves, one cinnamon stick and a head of garlic with the top chopped off. Bake for 20 minutes. While squash is baking, cube the apples and chop onion and garlic cloves (3-4 cloves).

Sauté onion and garlic with 3 tablespoons of olive oil. When the onion and garlic become fragrant, toss in the apples with about one-half of the remaining sage leaves, sprigs of rosemary, sprinkle with salt and pepper, ¼ teaspoon cinnamon and

nutmeg, and then sauté until apples become tender.

Add 2 to 4 cups of vegetable broth, 2 cups for thicker consistency or if you plan to add a can of full fat coconut milk, 4 if you’d like it more relaxed or need to spread the portions for more people.

Remove squash and sweet potatoes from the oven, take out the rosemary sticks and cinnamon stick. Pour in pot with apples and broth, squeeze roasted garlic into the pot with the broth. Transfer to blender and blend until the consistency is smooth. Toast the remaining sage leaves as toppers for your soup and serve.

Additional options for toppings: sliced apples, nuts (favorites: pumpkin, toasted almond, walnuts, pecans), dried cranberries, apricots, coconut shreds and ground cinnamon.

Recipe courtesy of Amrit Leilani of Radiant Roots. For more information, email RadiantRoots215@gmail.com or follow on Instagram @ radiantroots.life.

Tond Van Graphcraft/Shutterstock

Raising Children To Be Thankful

Benefits of Feeling and Expressing Appreciation

by Christina Connors

American adults are feeling increasingly troubled. According to a 2024 American Psychiatric Association poll, approximately 43 percent of respondents say they are more anxious now than in previous years (up from 32 percent in 2022), with current events like the economy, elections and gun violence driving 70 percent of worries.

As is often the case, children can be affected by the emotional state of adults in their lives. A 2022 meta-analysis published in the Journal of Anxiety Disorders reported that children of anxious parents are at higher risk of developing anxiety disorders and twice as likely to have anxiety problems than children of non-anxious parents.

To mitigate this trend, parents, guardians and teachers have a powerful tool at their disposal: gratitude. By championing, modeling and encouraging a grateful heart, they can teach kids to temper episodes of anxiety and regain a sense of safety.

Benefits of Gratitude

“Gratitude is one of these micro-behaviors

that creates macro-change,” says Roseann Capanna-Hodge, a Connecticut-based certified school psychologist, neurofeedback provider, author, speaker and podcast host specializing in childhood mental health. “When we have gratitude, there are a lot of overall benefits to our health. Research has shown that gratitude can trigger the brain to release hormones and neurotransmitters that are associated with happiness, such as dopamine and serotonin. Having a gratitude practice as a family can even break negative patterns in the family ecosystem, moving toward generational mental wealth.”

“Humans are hardwired to notice and acknowledge negative experiences due to our natural instinct for survival, but we can overcome our negative biases by incorporating gratitude into our daily routines,” says Andrea Trank, an integrative medicine health coach, HeartMath trainer and trauma-sensitive practitioner in Norfolk, Virginia. “We can shift from feelings of sadness, anxiety and anger to feelings of hope and calm simply by focusing on what we are grateful for. Gratitude also supports immune health, helps us respond, rather than react, to life’s stressors, and shifts the rhythm of the heart into physiological coherence, resulting in the release of oxytocin and DHEA [dehydroepiandrosterone], which promote positive feelings.”

Modeling Gratitude

One of the most effective ways to teach children to be grateful is to express our own gratitude with actions and words. “Forcing our children to be grateful doesn’t work. Model gratitude in a natural and authentic way,” Trank advises. “Notice the little things, and when you are out as a family, slow down and verbally point out the moments of beauty and generosity you see around you. Showing gratitude through action is the way your child will naturally be inspired to do the same.”

one another. Invite everyone around the dinner table to identify the things for which they are grateful or reflect on moments of gratitude that they witnessed throughout the day. Such positive conversations help develop optimistic outlooks for the whole family. Make it a routine for each family member to simply say “Thank you” upon waking, and to jot down thoughts of gratitude in a journal before the lights go off at the end of the day.

The Thank-You Note

Handwritten thank-you notes are being replaced by texts, emails and emojis as a means of expressing gratitude, but if parents encourage their daughters and sons to see the value of a written note at a young age, this worthwhile activity can become second nature for a child. While it takes a little more time than composing a text, scribing a thoughtful and meaningful written message that expresses gratitude can be read over and over again and reminds the recipient that they matter. When we receive gratitude from others, we are accepting a gift that strengthens the bonds of connection.

Research in 2018 published in Psychological Science points out that people underestimate the power of expressing gratitude and overestimate how awkward it will be, which may keep them from engaging in this impactful practice. This Thanksgiving, embrace the power of gratitude and share it with the next generation to make a positive impact on everyone’s mental health.

Christina Connors is a writer, singer and creator of a YouTube series for children. Learn more at ChristinasCottage444.com.

Practicing gratitude as a family can be fun, and it’s a great way to connect deeply with

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The Filtered Reality

How Social Media is Shaping Kids and Teens’ Self-Image

by Shae Marcus

In today’s world, the digital landscape is an ever-present backdrop to our daily lives. For kids and teens, social media plays a significant role in shaping how they view themselves. With platforms like Instagram, TikTok and Snapchat, young people are constantly exposed to images of peers, celebrities and influencers. But here’s the catch: many of these images are heavily filtered and edited. From flawless skin to exaggerated facial features, the pressure to look “perfect” has never been higher.

For many, the lines between reality and digitally altered images have blurred, leading to a distorted sense of self and body image. According to a study by the American Psychological Association, nearly 60 percent of teens reported that social media affects their self-esteem, particularly because of comparisons they make with the seemingly “perfect” images they see online. It’s no surprise that these carefully curated and filtered photos are

contributing to unrealistic beauty standards that young people feel pressured to meet.

The Social Media Effect: Unrealistic Comparisons

What makes this issue particularly concerning is the fact that young people are still in the process of developing their identities. They’re trying to figure out who they are, but social media complicates this by presenting them with unrealistic standards of beauty. Even though they may know, logically, that filters and editing tools are being used, it’s hard not to compare oneself to those flawless images.

In the past, teens would mostly compare themselves to their peers at school, but now they are comparing themselves not only to classmates but also to celebrities and influencers. The result can be a constant feeling of not measuring up.

This phenomenon has been labeled “comparison culture”, in which people measure

their own worth based on how they stack up against others. While comparisons aren’t a new concept (remember the glossy magazine covers of the 1990s), social media makes these comparisons immediate and constant. And it’s not just kids and teens who are affected by this. Adults, too, are getting caught up in the frenzy of filters, smoothing away wrinkles, grey hair, and any signs of aging.

Aging Gracefully

It’s no secret that we live in a youth-obsessed society, in which aging is often seen as something to be feared rather than embrace. We shouldn’t lose sight of the fact that aging gracefully is a blessing. After all, not everyone gets the chance to grow old. Each wrinkle, grey hair or laugh line tells a story—a story of life, experience and wisdom.

According to Psychology Today, using filters and digital enhancements to mask the natural aging process can negatively affect mental health. People that rely heavily on these tools may feel disconnected from their real appearance, leading to anxiety and dissatisfaction when they look in the mirror. While it might feel empowering in the short term to present a flawless version of oneself online, the long-term effects can lead to issues with self-acceptance.

The Path Forward: Encouraging Authenticity

Moving forward, the answer lies in encouraging authenticity—both in ourselves and in the young people we care about. It’s important for kids and teens to understand that it’s okay not to look like the people they see on social media. The images they’re often comparing themselves to are not real. Beauty comes in all shapes, sizes and ages. We need

to reinforce that message, loud and clear.

Parents, educators, and mentors can help by having open conversations with young peo ple about the dangers of comparison culture. Talk about the use of filters and editing tools and help them recognize that what they’re seeing on social media is often a distorted version of reality.

For adults, let’s model what it means to age gracefully. Embrace the laugh lines, the grey hair, and the signs of a life well-lived. Because aging isn’t something to hide—it’s a privilege.

In a world where digital filters have become the norm, let’s remind ourselves and the next generation that authenticity, in all its forms, is beautiful.

MODRN WELLNESS

Dwell on the beauty of life. Watch the stars, and see yourself running with them.

—Marcus Aurelius

Electromagnetic Therapy for Dogs

Non-Invasive Relief for Pain and Wound Healing

by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN

Originally developed for human medicine, pulsed electromagnetic field (PEMF) therapy is becoming increasingly popular in pet care. A 2018 study published in Research in Veterinary Science found it to be a safe, non-invasive veterinary treatment for bone and wound healing, osteoarthritis, inflammation and post-operative pain.

How PEMF Therapy Works

“Everybody needs electric fields and magnetic fields to function properly,” explains Lori Schmidt, a holistic pet-health coach and certified PEMF practitioner for people, pets and livestock in Newtonville, New Jersey. “PEMF provides these in a concentrated form, helping to recharge cells and restore energy balance.” The therapy stimulates the mitochondria, which are membrane-bound cell structures that generate most of the chemical energy needed to power the cell’s biochemical reactions, and boosts the production of adenosine triphosphate, the primary source of energy for all living organisms at the cellular level and an essential element for healing.

The frequencies used in PEMF therapy typically range from five to 30 Hertz, which aligns with the body’s natural electromagnetic range. These pulses penetrate tissues, bones and organs, helping to alleviate pain, reduce swelling and promote tissue regeneration. “The energy from PEMF can go up to 16 inches into the body, making it effective even through casts or thick tissues,” Schmidt explains.

Benefits for Dogs

PEMF therapy offers a wide range of benefits for dogs.

• Pain Relief: PEMF therapy has been shown to reduce pain and discomfort in dogs with chronic conditions like arthritis. In a 2012 Italian study of dogs with osteoarthritis, 25 dogs were given a session of PEMF every day for 20 days, and 15 dogs in the control group were treated with a non-steroidal, anti-inflammatory drug every day for 20 days. While both groups showed significant improvement

in pain relief and mobility during the treatment period, only the PEMF group sustained the improvements for 12 months.

• Improved Mobility: By reducing inflammation and promoting tissue repair, PEMF therapy helps improve mobility in dogs with joint issues or injuries. “I’ve worked on dogs with tendon and ligament problems, and the results have been impressive, including reduced pain, increased mobility and overall better quality of life,” Schmidt attests.

• Wound Healing: PEMF therapy accelerates the healing of wounds by enhancing blood flow and cellular repair processes. In a 1998 study published in the American Journal of Veterinary Research involving 12 beagles with sutured wounds, six dogs that were treated with PEMF twice a day beginning on the day before surgery and ending 21 days after surgery showed faster wound closure compared to the other six dogs that received no such treatments.

• Stress and Anxiety Reduction: PEMF therapy has a calming effect on the nervous system, making it beneficial for dogs with anxiety or stress-related behaviors. “PEMF promotes the release of endorphins, which are natural painkillers and mood enhancers,” says Schmidt.

While PEMF therapy offers numerous benefits, it is essential to consult with a veterinarian before starting any new treatment, particularly for dogs with specific health conditions like cancer or heart issues. “PEMF can be a powerful tool for improving quality of life, but it should always be used under the guidance of a qualified professional,” notes Schmidt. “It’s crucial to tailor the treatment to each dog’s condition and to monitor their response carefully.” With the right approach,

PEMF therapy may be the key to unlocking better health and well-being for dogs.

Ruth Roberts is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.

Calendar of Events

Email Publisher@NAPhiladelphia.com for guidelines. We advise confirming in advance directly with the business or organization.

Sunday, November 3

Six-week Beginner Pole Series – 10-11am. A fun way to learn pole dance! Sessions have small class sizes, excellent instruction, a balance of sensual graceful moves and a great workout. Cost: $169. Awakenings Pole Dance Fitness, 3901 Main St., Philadelphia. www.AwakeningsPoleFitness.com

One Heart Collective Education & Meditation Event with Ashley L. Russo – 10am12:30pm. Join us for an enlightening session in lifestyle medicine for your home. Quantum Healing Room, 615 West Ave., Jenkintown. www.QuantumHealingRoom.org

Nature Journaling with Meg Lemieur –11am-1pm. Join Meg, a local nature lover and artist, to record, write and draw some of the wonderful nature around Glen Foerd. Cost: $5. Glen Foerd, 5001 Grant Ave. Philadelphia. www.GlenFoerd.org.

Tranquili-TEA: A Soothing Soundbath & Tea Experience – 2-3pm. Start the new week with ease as you unwind with a relaxing soundbath and sip calming teas to help you rejuvenate your mind, body, and soul. Modrn Sanctuary, 1420 Walnut Street, Suite 1212, Philadelphia. www.ModrnSanctuaryPA.com

Saturday, November 9

Immersive Connection Workshop – 10am4pm. The group will be led through a series of carefully crafted and expertly guided authentic relating activities designed to make connecting meaningful, easeful and soul-filling. Cost: $100. Blue Bell. www.LetsBeAuthentic.com

Beginner Nature Photography Walk with Jeff Linder – 10am-12pm. We’ll start by reviewing basic settings on cameras and learn how they affect different kinds of shooting. Then, we’ll head to a couple of spots in the refuge and practice before heading back to talk about post processing. John Heinz National Wildlife Refuge at Tinicum Pavillion, 8601 Lindbergh Blvd., Philadelphia. www.FWS.gov/refuge/john-heinz-tinicum

Friday, November 15

Moonset-Sunrise Hike – 6-7am. Weather permitting, join us and see the full First Snow Moon (Lenape). We will pause for the wild sights and sounds. Cost: free. Champions Park, 8551 Verree Rd., Philadelphia. www.PEC@phila.gov

The Weston A. Price Foundation teaches about healthy foods of the past and how to incorporate them in the present. We explain the science of why certain foods are healthy, where to get them and how to prepare them.

Request a free copy of our 28-page booklet about Dr. Weston A. Price’s research:

Timeless Principles of Healthy Traditional Diets: westonaprice.org/infopack (703) 820-3333

Saturday, November 16

The Secret Language of the Heart Sound Medicine Workshop – 10am-6pm. Explore how to manage emotions, enhance creativity and strengthen spiritual connections through the transformative power of music, sound and vibration. A full day virtual workshop led by award-winning producer Barry Goldstein. Quantum Healing Room, 615 West Ave., Jenkintown. www.QuantumHealingRoom.org

Forest Bathing Walk – 11am-12:30pm. Immerse yourself in this slow-paced, guided sensory walk around the waterfront grounds of Glen Foerd, where we will connect with the land, explore our embodiment with nature, and reset. Cost: free. Glen Foerd, 5001 Grant Ave. Philadelphia. www.GlenFoerd.org

Pressed Plant Workshop – 12-2:30pm. Interested in entering the PHS Philadelphia Flower Show? Participants will learn how to execute a pressed plant scene, including pressing methods, storage, project sketch, and execution. Cost: $15. Pennsylvania Horticultural Society, 100 N. 20th St., Suite 405, Philadelphia. www.PHSOnline.org

Sunday, November 17

Writing as Nature with Actor Anjoli Santiago – 10am. Identify and be inspired by natural lifeforms. We will discover words to embody nature using writing prompts, poetry, and freewriting. John Heinz National Wildlife Refuge at Tinicum Visitor Center, 8601 Lindbergh Blvd., Philadelphia. www.FWS.gov/refuge/john-heinz-tinicum

Saturday, November 23

The Backpack Event for Homeless – 121pm. Please bring a backpack with or 5-10 bags of food (brown bag lunches) and water to hand out to homeless people. Toiletries are also needed. One Kind Act a Month, 9th & Market streets, Philadelphia. https://OneKindActAMonth.com

Sunday, November 24

Become a member: $40 $30/year for our quarterly journal and more. Use code NA30

Visualization and Reiki – 4-4:45pm, Zoom. In the spirit of thanks, will do a visualization exercise well-receiving distance reiki. If you’ve never received reiki, this is a beautiful opportunity to get a taste. Cost: free. www.JadeRose.org

Ongoing Events

Sunday

Yoga in the Square – 10-11am. Bring a yoga mat for outdoor Kundalini yoga near the Franklin Square Pavilion every Sunday. All experiences are welcome. Cost: free. Franklin Square Pavilion, 200 N. 6th St., Philadelphia. www.Facebook.com/FranklinSquarePhiladelphia

Monday

Functional Yoga For Athletes – 6-7pm. Come learn with Brian Hanlon how to start a daily routine for physical and mental clarity, learn to access “The Zone” at will for peak performance, and keep your body limber and strong as you age. Cost: $40. Yoga Home, Colonial Middle School, 716 Belvoir Rd., Plymouth Meeting. www.OurYogaHome.com

Monthly Meditation/Mini-Workshop, First Monday – 6:30-8pm. An open invitation to those who are interested in exploring meditation, energy education/topics and reiki. Please be respectful and arrive on time so the meditation is not disturbed. Please refrain from alcohol the day of the workshop. Cost: $15. The Center, Life in Balance, 45 S. Main St., Medford. 609-975-8379 or TheCenterLifeInBalance@gmail.com

Tuesday

Senior Strength Training Class – 3-4pm. Led by a certified instructor, this class combines hand weights, chair exercises along with cardio work to improve your fitness, strength and balance. Whitman Free Library, 2046 S. 2nd St, Philadelphia. www.Facebook.com/WhitmanLibrary

Movement & Meditation – 7-8pm. Join other women of all abilities for regenerative time of movement. Souderton Mennonite Church,105 West Chestnut St. Souderton. https://SoudertonMennonite.org

Wednesday

Wednesday Walking Club – 10:15-11am. We meet at Whitman Library, walk up to Washington Ave and walk back to Whitman Library. Cost: free. Whitman Free Library, 2046 S. 2nd St., Philadelphia. www.Facebook.com/WhitmanLibrary

Midday Meditation – 12-12:10pm. Each Wednesday and/or Friday at noon for a 10-minute meditation. On Wednesday the focus is Love; on Friday, Peace. Each week we raise the Love and Peace vibration personally and globally. Treat yourself to a mid-day refresher. The Center, Life in Balance, 45 S. Main St., Medford. 609-975-8379.

Building Awareness and Momentum: Summer of Meditation and Mindfulness with Ira Richards – 8-9pm. As we try to be more mindful of what’s really going in each moment, one moment of mindfulness can lead to another. Meditation is an important tool in helping us build up that momentum. Cost: free. Tula Yoga and Wellness, 737 N. 4th St., Philadelphia. www.TulaYogaPhilly.com

Thursday

Yoga for Adults – 3:30-4:30pm. This class is for all levels of practice and beginners are welcome. Bring your own mat or use one of ours. Cost: free. Whitman Free Library, 2046 S. 2nd St, Philadelphia. www.Facebook.com/WhitmanLibrary

Friday

Weekly Meditation Group – 4:30-5:30pm. Please join us each Friday evening from 4:30-5:30pm for Jewish mindfulness meditation. Our practice includes awareness of breath and body (yoga) to help us welcome Shabbat in the spirit of shalom. Come anytime. Beginners welcome. Join Zoom Meeting. Congregation Rodeph Shalom 615 North Broad Street, Philadelphia. https://RodephShalom.org

January 20 thru 25

so the meditation is not disturbed. Please refrain from alcohol the day of the workshop. Cost: $15. The Center, Life in Balance, 45 S. Main St., Medford. 609-975-8379 or TheCenterLifeInBalance@gmail.com

Saturday

Psychic & Healing Fair, Third Saturday – 10am-2pm. The fair offers different avenues to healing. Those new to alternative healing will have an opportunity to try one or more healing modalities. Guests will be able to have an intuitive/psychic reading, a reiki Session, energy healing or lie on the BioMat. Cost: Sessions are 20 minutes / $30. The Center, Life in Balance, 45 S. Main St., Medford, 609-975-8379 or TheCenterLifeInBalance@gmail.com.

Infertility THERE

IS HOPE

more, access valuable resources today, and get your COMPLIMENTARY ACCESS PASS for the January 20 through 25 event . SCAN ME

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

Coaching

STEPHANE PONCELET

570-449-2219

calwl2022@gmail.com

www.Create-A-LifeWorthLiving.com

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

Energy Medicine and Psychology

KATHY MILANO, PHD

Soul Sanctuary

110 Marter Ave., Ste. 206 Moorestown, NJ 08057

856-778-1981

www.KathyMilano.com

Take a Journey of Self-Discovery revealing your unique Soulful Map to healing, transformation & spiritual expansion. Kathy is a clinical psychologist who offers women holistic psychotherapy with specialties in energy psychology (Heart Assisted Therapy, EFT), energy medicine (The Body Code), healing trauma and spiritual mentoring. Classes and retreats for women integrate wisdom from Andean Energy Medicine, Mystical Feminine Archetypes, and AngelicEnergetics. As a shamanic practitioner, Kathy offers Andean Medicine Sessions, Munay Ki Initiations, ceremony, and workshops. Angelic Healing Journeys and AngelicEnergetics sessions and workshops welcome everyone.

Functional Nutrition

JENNIFER BRANNIGAN, RD, LDN, IFNCP, CDCES

Jen@FunctionalDietitian.com

856-873-1498

Jennifer Brannigan, a Registered Dietitian, Functional Nutrition practitioner and Certified Diabetes Educator, specializes in using food as medicine to address chronic health conditions. With a personal journey of overcoming endometriosis, acne, and gut issues, she’s passionate about empowering others to heal through natural approaches. Functional lab tests may be utilized to guide personalized treatment plans. Free consultations available.

Homeopath

WHITE HAWK HOLISTIC WELLNESS CENTER

Jennifer Armento, Homeopath PHOM, Clinical Herbalist

Tabernacle, NJ

732-778-5023

www.WhiteHawkHolistic.com

Homeopath and herbal consulting for acute and chronic illness. Offering holistic workshops, homeopathic classes, herbal products, quantum bioscan sessions and a raw food co-op.

Intuitive Healing

SUSAN COSTANTINO DRUMMOND RM, INTUITIVE MEDIUM

NJBalance at The Center, Life in Balance

45 S Main St, Medford 609-923-3154

Susan@NJBalance.com

www.NJBalance.com

Susan is an Intuitive Medium and Reiki Master. She specializes in intuitively enhancing the mind, soul and physical body with healing energy for your highest well-being.

Love, Sex & Relationship Coach

TEJA VALENTIN COACHING, LLC

609-905-LOVE

108 W Merchant St, Audubon, NJ 08106

Teja@TejaValentin.com • TejaValentin.com

Are you ready to live fully tapped in and turned on? If you are a yes, then this is your sign. Find your purpose, feed your passion, and free your pleasure. Learn to embrace and empower yourself to live and love to its fullest potential through transforming old blocks, fears and stories. Return to your true nature where sex is sacred, beautiful and healing; where being empowered is not being something we are not, but rather being whole and integrated. Together we will work deeply in a safe and gentle loving container. I work primarily with women and couples who are ready to commit to themselves.

Microdosing

PETER EDUARDO REYES

Microdosing Educator

Breathwork Instructor

Meditation Coach

MicrodosingForMedicine@gmail.com

Psychedelics have long been misunderstood and underutilized. With Peter, clients will learn to integrate the practice of microdosing for personal growth. Microdosing will be paired with breathwork, meditation, and diet to shift habits and explore oneself. Microdosing is commonly used a variety of issues from getting off SSRIs to exploring and activating one’s creative outlets.

Quantum Healing Meditation

LINNA KAY

info@QHMeditation.com www.QHMeditation.com

Quantum Healing Meditation is a great way to find the root to ailments & issues in one’s life. Remembering your purpose and your path in life. Experience deep relaxation and inner transformation with guided techniques that promote healing. Ascend your mind, body, and spirit. Remote Sessions Available.

Wellness Collective

WELLNESS COLLECTIVE

Modrn Sanctuary Philadelphia 1420 Walnut Street, Suite 1212 Philadelphia www.ModrnSanctuaryPA.com

A unique wellness center featuring an integrative menu of traditional and alternative beauty, wellness, and alternative healing therapies and treatments all under one roof.

Coming in December

Reconnect & Rejuvenate

Part Two of Special Series on Fertility Whole Health Approaches to Women’s Infertility

by Dr. Susan Fox, DACM, LAc., FABORM

FFor many couples, starting a family marks a beautiful chapter of life. However, the path is not always straightforward for everyone. Tackling infertility can be an emotional rollercoaster, with emotions ranging from hope to heartache.

or many couples, starting a family marks a beautiful chapter of life. However, the path is not always straightforward for everyone. Tackling infertility can be an emotional rollercoaster, with emotions ranging from hope to heartache.

For women, the causes of infertility may range from health conditions like hormonal imbalances, ovarian dysfunction and endometriosis; and lifestyle causes such as poor diet, exposure to environmental toxins and weight management; to emotional and mental causes including anxiety, depression, stress and trauma.

Understanding the root causes of infertility is crucial; it’s about unraveling the complex web of underlying issues. In addition to standard blood tests, there are new functional medicine tests for finding the root causes of infertility challenges, including a comprehensive assessment of hormonal imbalances, a test to assess microbiome and detect gastrointestinal pathogens, and a test that provides both insights into nutritional deficiencies and guidance on diet and supplementation.

Research indicates that obesity makes it harder to conceive and leads to more miscarriages. Being underweight increases the risk of ovulatory disorder. A functional medicine or integrative health approach includes managing diet and improving nutrition that also works to balance hormones and microbiomes.

Lifestyle habits like smoking and alcohol and caffeine consumption are also addressed.

A mother’s toxic load can be passed to an unborn child through the umbilical cord. Detoxification prior to trying to conceive can improve not only the mother’s whole health, but her fertile health and the health of her baby.

While not fully understood, research has indicated a correlation between increased stress and decreased likelihood of egg fertilization. Incorporating exercise and mindfulness practices such as meditation and yoga is part of a comprehensive approach to creating the ideal environment for a healthy pregnancy and delivery.

Susan Fox is a Doctor of Acupuncture and Chinese Medicine in Marin County, California, and has specialized in working with women and couples navigating fertility challenge for more than 20 years. Connect at HealthYouniversity.co and DrSusanFox.com.

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