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Philadelphia
Friends,
One of the things I cherish about being from the Northeast is the privilege of experiencing all four seasons. Just when I begin to feel weary from the summer heat, Mother Nature graces us with the cool embrace of fall. The air turns crisp, layers become our new fashion statement, fire pits crackle to life and the leaves begin their vibrant transformation. In my family, we have a cherished tradition of apple picking at a local orchard, followed by the warm, comforting scent of spiced apples baking in the oven. And let’s not forget those melt-in-your-mouth apple cider donuts—just thinking about them makes me eager for fall’s arrival!
September also marks the time when our summer vacations, or weekends “down the shore,” start to wind down. Kids head back to school, and we all begin to settle back into our daily routines. It’s the perfect moment to refocus on our physical and emotional well-being.
This September issue of Natural Awakenings Philadelphia is dedicated to Emotional Healing, a theme that feels particularly relevant as we transition into this season of change. Our feature story, “Stopping the Trauma Cycle: Mind-Body Healing Strategies,” shows us ways trauma can affect us all—whether through loss, heartbreak or unexpected life events. With 70 percent of adults having experienced at least one traumatic event and over one-third of all youth exposed to community violence facing post-traumatic stress disorder, it’s clear that this is a topic we cannot ignore.
In addition, we explore “Emotional Healing as a Family: How Parents Can Model Mental Health Skills.” This article offers invaluable insights into how families can support each other through these challenges.
Additionally, don’t miss our article, “The Self-Soothe Strategy: Becoming Resilient in the Face of Challenge,” which offers a simple and effective approach to calming our emotions.
Also, don’t miss “Health Benefits of Yoga: Resolving Trauma and Other Mind-Body Challenges,” and a heartwarming article on the “Healing Power of Therapy Dogs: Benefits for Post-Traumatic Stress Sufferers.”
As we embrace the beauty of autumn, let’s also embrace the opportunity to nurture our emotional health. Here’s to a season filled with warmth, healing and all the joys that fall brings.
With warmth and anticipation,
Shae Marcus, Publisher
HHH Expo Returns to Energize New Jersey
This October
The Holistic Health and Healing Expo will showcase more than 25 workshops and 125 vendors from 10 a.m. to 5 p.m. on October 6 at the DoubleTree Hotel, in Cherry Hill. This year’s event promises a vibrant array of wellness products, services and engaging sessions designed to promote a healthier lifestyle.
www.hhhexpo.com
“We are thrilled to bring the HHH Expo back to New Jersey,” says Shae Marcus, founder of the event. “Our goal is to create an immersive experience where attendees can explore the latest in holistic health and wellness, connect with top practitioners and discover new products that support their well-being.”
The expo will feature a variety of exhibitors offering everything from organic skin care and nutritional supplements to energy healing and yoga sessions. Attendees will also have the opportunity to participate in free workshops and enjoy live demonstrations throughout the day.
The Holistic Health and Healing Expo aims to provide a platform for self-improvement and community engagement, fostering an environment where wellness enthusiasts can learn and connect.
Cost: Attendance is free, but registration is required. Location: 2349 Marlton Pike W. For more information and to register, visit www.NJ.HHHExpo.com
Free Meditation Workshops Blend Enlightenment and Humor in Philadelphia
Free intensive meditation workshops, titled Discover Peace Within, will be held on September 7 and 8 at the Church of the Holy Trinity on Rittenhouse Square, in Philadelphia. The sessions will be led by Shishir Pauk from Canada, who has taught popular meditation classes in dozens of cities around the world. Known for his engaging teaching style and humorous commentary, Pauk’s sessions are based on the teachings of Sri Chinmoy, with whom he studied for many years. Participants will explore practices including breathing, concentration and focusing on the heart chakra.
The workshops will take place from 11 a.m. to 1:30 p.m. and 2:30 to 5 p.m. on September 7, focusing on establishing or deepening one’s meditation practice. A third session from 1 to 5:30 p.m. on September 8 will explore advanced techniques, including music and chanting, and how to keep progressing. Attendees are encouraged to participate in at least one session on September 7.
The workshops are inspired by the New World of Peace concert, which was held in August at the same venue.
Location: 1904 Walnut St. Register online or get more information call 215-383-3663 or visit www.PhilaMeditation.org or call.
HOTWORX Philadelphia Hosts Free Workout Event with Mocktails and More
HOTWORX at the Grant Plaza, in Philadelphia, is hosting a community event from 2 to 7 p.m. on September 19. The gathering will feature free workout sessions, goodie bags, raffles and mocktails served by The Happy Traveler Mobile Bar. Additional vendors are expected to join.
Timothy Alloway, the franchise owner, shared his enthusiasm for the occasion, noting, “We’re excited to offer the community a chance to experience the unique benefits of HOTWORX while also giving back to a great cause.”
Fifty percent of all sales during the event will be donated to the Kids-N-Hope Foundation, an organization dedicated to supporting children’s health and wellness.
HOTWORX offers members 24-hour access to infrared sauna workouts that combine heat, infrared energy and exercise, a method they call “3D Training.” Attendees will have the opportunity to try these virtually instructed sessions, designed to help members achieve their fitness goals.
Location: 1713 Grant Ave. For more information, call 215-941-8357 or visit www.Facebook.com/ events/1169603467632187?active_tab=about.
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Exercise creates microscopic tears in muscle tissues, which the body repairs, and each repetition of this cycle allows muscles to grow back stronger. Contrast water therapy (CWT) is a post-workout recovery method that involves placing sore muscles in alternating hot and cold baths in succession. Data examined from 13 studies and published in a 2013 PLOS ONE review showed that CWT resulted in significantly greater improvements in muscle soreness and reduced strength loss at six, 24, 48, 72 and 96 hours after exercise, compared to rest without any other post-recovery approach. The results of CWT were comparable to other muscle recovery interventions such as cold-water immersion, warm-immersion, compression and stretching.
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Childhood Diet Linked to Long-Term Cognitive Health
The findings of a study on the long-term effects of diet were presented at the June 2024 meeting of the American Society for Nutrition, in Chicago. The study tracked diet and cognitive abilities of more than 3,000 adults enrolled in a British survey since 1946. The participants’ diet was analyzed at five points in time, and their cognitive ability at seven points. The researchers found that higher dietary quality was closely linked with greater cognitive ability, including working memory, processing speed and general cognitive performance. Those with the highest cognitive abilities over time ate more vegetables, fruits, legumes and whole grains, and less sodium, added sugars and refined grains. Only 8 percent of participants with low-quality diets sustained high cognitive abilities. The results of the study suggest that the cumulative effects of diet are linked to how sharp the mind is as we age.
Microbiome and Addictive Eating
While food addiction is not considered an official diagnosis, some people have a hard time controlling the amount of highly processed foods they consume. In research published in the journal Gut, scientists analyzed the microbiome bacteria of mice and humans with food addictions. They found that the bacteria in mice and humans with food addictions were different from their counterparts with a healthy food relationship. The food-addicted groups had lower levels of the beneficial Blautia bacteria and high levels of the detrimental Proteobacteria in their microbiomes. When the researchers increased the Blautia bacteria levels in the mice that had become compulsive eaters, the compulsive behavior stopped. While a correlation between the microbiome makeup and eating patterns has been identified, more research is needed to understand whether that relationship is a cause or a marker for compulsive eating.
Standardizing Acupuncture for Erectile Dysfunction
Erectile dysfunction (ED) is estimated to affect 18.4 percent, or about 18 million, American men. Acupuncture has long been used as a treatment with fewer potential side effects than pharmaceutical treatments. Unlike conventional medicine, the application of acupuncture and other forms of Traditional Chinese Medicine may vary by practitioner. A research article published in Karger’s Complementary Medicine Research journal sought to reach consensus on the most effective diagnostic and treatment protocols for clinical use and for future research into the effectiveness of acupuncture. Eleven acupuncture experts named 24 acupoints and between 11 and 15 treatments given once or twice a week
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Cause of Lupus Discovered
Lupus is an autoimmune disease in which the immune system mistakenly attacks healthy tissue, damaging joints, skin, muscles, connective tissue and major organs such as the kidneys, brain and heart. According to the Lupus Foundation of America, an estimated 1.5 million Americans have lupus, with nine out of 10 being women. Researchers at Northwestern Medicine and Brigham and Women’s Hospital, in Boston, say they have identified the root cause of lupus. In research reported in the journal Nature, the scientists identified a molecular defect that promotes the immune response in lupus, as well as a way to reprogram the lupus-causing cells to correct the imbalance in the immune response. Work continues to find a safe and effective way to deliver these molecules to the body for reprogramming.
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Rare Frog-Faced Turtle Found in India
A group of international scientists have discovered a breeding population of Asian giant softshell turtles on the banks of India’s Chandragiri River. According to an article in the conservation journal Oryx, people from the local community reported sightings and aided in the live release of turtles caught by fisherman.
The softshell turtle has frog-like facial features and is native to the rivers of South and Southeast Asia. They can grow to be more than three feet in length and weigh more than 200 pounds. These turtles are classified as critically endangered on the International Union for Conservation of Nature’s Red List of Threatened Species. The turtle’s population has been in decline due to habitat destruction, over-harvesting for meat and harm from fishing gear. This discovery offers hope for future conservation efforts to help the turtles thrive.
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A 24-hour day seems like a constant, but a day has slowly been getting longer. A day was less than 19 hours long 1.4 billion years ago and was only 23 hours long when dinosaurs roamed the Earth. Natural events such as earthquakes, volcanoes, tides and wind patterns can affect how fast or slow the world turns.
Recently, scientists observed that the dynamics of the Earth’s liquid outer core were causing the planet to speed its rotation, suggesting that we might need to delete a second of time from our clocks for the first time ever. In our highly connected world that relies on precise timekeeping, losing a second could lead to unforeseen complications. However, a new study in the journal Nature concludes that the redistribution of water caused by the melting polar ice caps caused by climate change will delay the need to delete a second from the clock to 2028 or 2029.
Camembert and Brie Cheese Risk Extinction
A decrease in biodiversity may lead to the loss of some of the most beloved cheeses—camembert, brie and blue cheese—according to a warning from the French National Center for Scientific Research. The fungi used to ferment these cheeses and give them their unique taste, smell, color and texture are in decline, and it is believed that efforts to engineer consistent results using fungi made in the lab is partially to blame for this decline.
In the case of camembert, the objective was to create a standardized, pristine-white look and silky texture by using a specific strain of albino fungus. But over time, that fungus has lost its ability to reproduce naturally and is losing its capability to produce asexual spores. Relying on a single form of an organism also makes it susceptible to disease, which could wipe out the whole population. In the future, cheese lovers may need to accept the greater degree of variability in the look and taste of their favorite cheeses that results from using wild fungi.
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Benefits and Tips for Planting Native Trees
As people become increasingly aware of their environmental footprint, planting native trees stands out as an impactful action. In addition to their beauty and shade, indigenous species offer numerous other benefits.
Habitat Preservation
According to the National Wildlife Federation, loss of habitat is the primary threat to wildlife. The U.S. Department of Agriculture (USDA) recommends planting native vegetation to maintain a biodiverse, robust and resilient ecosystem. Because these varietals have evolved over centuries to adapt to the local soil and climate, they are hardy providers of essential shelter and food for an area’s wildlife.
Soil Health and Water Conservation
The root systems of native trees play a vital role in maintaining soil health, helping to regulate soil temperature, prevent erosion and promote water infiltration. Native trees require less fertilizer and water than non-natives—of particular significance in drought-prone areas.
Climate Resilience
By sequestering carbon and reducing greenhouse gases, trees contribute to the fight against global warming. They also lower utility bills by shading the house in the summer while allowing the sun to warm it in the winter. Native trees are better equipped to withstand a region’s weather extremes, pests and diseases. The nonprofit American Forests suggests planting species that will be suitable for an area’s expected climate conditions in 30 to 50 years.
Human Enrichment
Native trees improve air quality by filtering pollutants. They also provide a sense of place and community. A neighborhood with abundant green spaces can enhance mental well-being by offering a natural retreat, especially in urban settings. Integrating native trees into community planning can foster a stronger connection between residents and their local environment, too.
Tips for Planting Native Trees
• Select the right tree. Consult the USDA tool (PlantHardiness.ars.usda.gov), which predicts a tree’s resilience in light of current and future climatic variables. To ensure genetic diversity, select plantings that are grown from seed instead of cloned.
• Choose the right spot. Make sure the tree’s mature size will fit the available space.
• Mulch and protect. To support microorganisms, control weeds, hold moisture and help a young tree flourish, spread two to four inches of mulch in a ring extending to the tree’s drip line; avoid piling it against the tree trunk. To enrich the soil, choose organic mulch such as composted leaves or aged hardwood bark.
• Water wisely. Research the water requirements of the species. During the initial establishment period, it is important to provide adequate water without overdoing it.
A Pilgrimage to Wholeness
by Marlaina Donato
One of the most beautiful aspects of youth is envisioning the future with undaunted optimism, but even the most strategic plan for life can go off the rails. Whether we carry the weight of unprocessed trauma and never quite reach our potential or zoom into the fast lane of success only to be brought down by sudden change, pain is part of every person’s story. The quest for healing and finding our whole self beneath the rubble becomes a new objective that can be the most arduous but the most significant.
We might accomplish monumental feats, transforming our trauma or going into physical remission from disease. We might even feel a calling to guide others along the path we have come to know so well, but it is important to remember that the deep healing process is a spiral. Our linear brains may be startled when our most gut-wrenching, seemingly resolved issues loop back around, and we are plunged even deeper into the crucible. During these times, it is easy to forget that we are multidimensional beings.
A physical injury or illness involves much more than flesh or organ systems, and agonies of the spirit can greatly impact the physical body.
We heal layer by layer—sometimes even layers within layers—and despite our full commitment and steady growth, the task of peeling the onion is never quite finished. One of our greatest challenges is overcoming the illusion that we are failing miserably when we fall out of resonance; evolution is not a course that we can flunk. With each descent, our pain can provide an opportunity to lessen the chasm between mind and body and to acknowledge parts of our being that might need tending. For as long as we inhabit a human vehicle, we will always be in the process of healing something, and that is okay. We can rest assured that our process, like all spirals, will lead us safely back outward to continue our journey.
Marlaina Donato is an author, artist and musician. Connect at BluefireStudio.art.
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Stopping the Trauma Cycle
Mind-Body Healing Strategies
by Carrie Gauthier
Trauma can strike anyone at any time. Loss, heartbreak, abuse, violence, displacement, accidents, disasters, health problems—the list of possible traumas is endless. According to the National Council for Behavioral Health, 70 percent of adults have experienced at least one traumatic event in their lives, and more than a third of youth exposed to community violence experience post-traumatic stress disorder (PTSD). Trauma is a factor in most behavioral health and substance-use disorders. While trauma may be part of our lives,
it does not need to define who we are or how we enjoy our lives. Healing from trauma can take time, but it is within reach.
Health Effects
Left untreated, trauma or repeated trauma has a wide range of short- and long-term effects on physical and mental health. Trauma increases stress and keeps the fight-or-flight response on elevated alert, resulting in the release of chronically high amounts of cortisol into the body. Initial reactions may include exhaustion, numbness, sadness,
anxiety and dissociation. Excessive cortisol increases the risk of serious health conditions such as heart disease, digestive problems, muscle tension, headaches, sleep issues, weight gain, irregular periods, anxiety, depression and cognitive challenges.
Cycle of Addiction
Trauma is a common precursor to addiction, because individuals often turn to substances as a coping mechanism for their emotional pain. The use of drugs or alcohol gives trauma sufferers a reprieve from their chronic stress by producing pleasure and reducing negative feelings, and may even slow their central nervous system. Untreated, trauma can lead to a vicious cycle where one condition feeds the other.
Holistic Healing
While medications such as antidepressants and antipsychotics can be effective in treating trauma symptoms, they may fall short in addressing the root cause. An integrative approach to trauma healing adds evidence-based therapies to tackle the underlying causes and promote long-term recovery.
Integrative Psychiatry
James Greenblatt, a board-certified functional and integrative psychiatrist and founder of Psychiatry Redefined, believes in a broader view of psychiatric care. “For example, if our patient is suffering from depression and we were to tell them they should exercise because it’s the best antidepressant we have, that could come off as incredibly insensitive, ruin our chances of gaining their trust and add to their feelings of helplessness and isolation. Alternatively, if we show them how to recover their motivation and energy, that is the way to begin the relationship.”
“Our bodies are different, and our genetics are different. How we react to stress and trauma are different too. I start with lab and genetic tests to see if there’s something I can optimize biologically. Then we supplement any nutritional deficiencies to restore their functionality and increase their energy.
These tests also partially help inform the way we design the complementary healing modality plan. This is the piece that gets missed a lot,” says Greenblatt, adding that he tests depressed patients for a vitamin B12 deficiency, which may contribute to depression, anxiety and even psychosis.
Finding a Safe Place
Children are particularly susceptible to trauma, and an adverse childhood experience (ACE) can pose lifelong impacts. According to the U.S. Centers for Disease Control and Prevention, 64 percent of adults say they have had at least one ACE, and 17 percent say they had four or more by age 18. ACEs can rob kids of the magic of childhood, disrupt their development and lead to maladaptive behaviors in adulthood.
Aimie Apigian, a double board-certified physician in preventative and addiction medicine and founder of Trauma Healing Accelerated, started her work with attachment and trauma by working with adoptive families to help their children with attachment insecurity. She explains that childhood traumatic experiences can result in “underlying mistrust—literally wiring a child’s nervous system, brain and body for survival—and overwhelm connection, security and safety.”
Somatic therapy is one modality that Apigian integrates to assist individuals on their trauma-healing journey, helping them connect with their bodies, learn to understand its messages and resolve stored trauma. Apigian explains that just 10 minutes of sequential somatic exercises over 21 days can restore a sense of safety. “For each person, the specific improvement or the degree of improvement will be different, but there will be an improvement as soon as we shift our biology into one of safety rather than of danger.”
By following an essential sequence to safely address stored trauma through somatic exercises, Apigian says people “experience
30 percent less depression, 30 percent less anxiety, 30 percent fewer digestive issues, 30 percent improvement in energy and a 60 percent increase in their feelings of safety. The essential sequence has to start with creating a felt sense of safety, then a sense of support and then opening up while pacing our process. It is such a powerful way to empower them for their lifetime.”
Reaching Our Inner Child
Inner-child work can help develop a dialogue to reach the place where we hold past emotions, memories, beliefs, hopes and dreams. “I tell people when they’re starting this journey, if they put their hands on their belly above and below their bellybutton and just let the hands be there, that will calm down an aspect of us so that it begins to feel safe. It’s called the basic self,” says Dr. Lin Morel, a trauma management specialist and founder of Beyond Words Group. “It’s an aspect of our consciousness that is roughly 5 years old, if you were to give it an age. So it gets very fearful, and if it’s not loved, it will act out.”
According to Morel, embracing the basic self can help people out of some of the darkest corners of trauma. No stranger to childhood and adult trauma herself, she empowers her patients with the W.I.N. protocol (willingness, intention, neutrality), which offers them a fresh approach to handling challenges while developing their intuition and regulating emotions as a neutral observer.
Mindful Self-Regulation
There is growing evidence that mindfulnessbased practices such as meditation and yoga aid in shifting focus from the negative to the positive aspects of experiences. These techniques calm the nervous system and empower individuals to take control of their narratives and become more resilient.
A 2017 review of trials involving 650 trauma sufferers that underwent mindfulnessbased stress reduction, yoga and mantra repetition was published in Psychological Trauma: Theory, Research, Practice, and
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Policy. The researchers concluded that meditation was an effective treatment for PTSD and depression symptoms as compared to the control groups.
A 2022 systematic review of 149 records and 11 peer-reviewed articles published in the International Journal of Environmental Research and Public Health found that those that practiced yoga had an increased sense of self-compassion, felt more centered, developed coping skills, had a better mind-body relationship and improved their relationships with others. Participants also experienced a feeling of safety in yoga classes that included others recovering from trauma.
Hypnotherapy
Hypnotherapy is a mind-body practice that uses a trance-like state of deep relaxation to treat psychological and emotional disorders. Guided imagery, progressive relaxation and suggestion therapy are used to explore thoughts, feelings and memories that may be hidden from the conscious mind. Self-hypnosis techniques are also taught for ongoing support, empowering individuals to continue their healing outside of therapy sessions. A 2016 meta-analysis published in the International Journal of Clinical and Experimental Hypnosis concluded that hypnosis is effective in alleviating PTSD symptoms.
“A miracle, simply, is a shift in the mind. Once you find the root cause of the problem in the mind and bring that to consciousness, we’re shifting from ego to true self, from fear to love, from illusion to truth,” says Matthew Brownstein, executive director of the Institute of Interpersonal Hypnotherapy. “Through hypnotherapy, that shift is actually remarkably easy. You can shift as quickly as I can snap my fingers. So, basically, when you change your mind, everything changes. When a decision is made, it stays in place until you choose again.”
Carrie Gauthier is a writer in the healing arts with interests in clinical and transpersonal hypnotherapy.
Marvelous Mushrooms
Celebrating a Culinary Powerhouse
by Marlaina Donato
September is National Mushroom Month, and with it comes bountiful inspiration to plate up some earthy goodness. Whether we follow the nearest woodland path to forage or visit the local market to stock up on our favorite fungi, autumn is the perfect time to appreciate the delicious world of edible mushrooms. From creamy vegan risotto to golden soups, or from daring sautés punctuated with chiles to savory broths, consuming more mushrooms benefits our palate and well-being.
Health Benefits
The Mayo Clinic reports that mushrooms help curb high blood pressure and protect us from neurodegenerative diseases such as
Alzheimer’s and Parkinson’s. Most mushrooms available at the market are a good source of B vitamins and minerals, especially selenium-rich creminis and vitamin D-rich maitakes.
A 2021 Penn State study published in Advances in Nutrition involving data of more than 19,500 cancer patients over several decades reveals that individuals consuming one-eighth to one-quarter cup of mushrooms daily had a 45 percent lower risk of total cancer compared to those that did not. It is believed that the antioxidants ergothioneine and glutathione—present in all mushrooms—contribute to beneficial metabolic processes in the body. Other research is focused on a correlation between white
button mushroom consumption and a lower risk of prostate and breast cancer.
Off the Trail and Into the Kitchen
Mushrooms have been used as both nourishment and medicine for ages, but their versatility in the kitchen is what delights Sharon Palmer, a plant-based dietician and author of California Vegan and The Plant-Powered Diet. “You can sauté or grill them as a side dish, stir them into soups and stews, add them to grain and pasta dishes, chop them into salads or bowls and include them in casseroles,” she advises. “Use finely chopped mushrooms in lentil patties, veggie burgers, veggie ‘meat’ balls and veggie loaves. You really can’t detect their texture, but you get that rich, savory flavor in the recipe.”
Palmer favors certain commonly available varieties: shiitake and trumpet mushrooms for their reliable, firm texture; oyster mushrooms for their delicate softness suited for stir fries; and petite enoki mushrooms for a crisp addition to salads. To obtain memorable flavor, gourmet varieties such as porcinis can be purchased dried and easily rehydrated for soups and sauces.
On the wilder side, foraged mushrooms such as golden chanterelles are an annual favorite among connoisseurs. “The mossy, old-growth forests of the Pacific Northwest are some of my favorite fall destinations,” says Langdon Cook, a Seattle-based forager and author of The Mushroom Hunters, who recommends taking a foraging class or joining a mycological society for hands-on safety tips and in-the-field learning.
Cook notes that mushrooms are ideal for vegetarians and vegans because many varieties are firm in texture and pair well with vegetables. “Black trumpet or yellowfoot mushrooms take a basic dish of creamy polenta to the next level, and most grains and pastas will benefit from the addition of fungi,” he asserts. “Try a dry sauté method: heating the mushrooms in a bare pan until they release their water, cooking off that liquid and then adding butter or oil near the end of the cooking process to brown them.”
While mushrooms can dress up gourmet dishes, they are surprisingly quick and easy for everyday eating, too. “You don’t need to fuss over mushrooms too much,” Palmer points out. “Just rinse in water and pat dry; then you’re ready to cook with them. My favorite way to cook mushrooms is to slice and sauté them in a small amount of olive oil with garlic and lemon as a side dish.”
Cook advises, “Don’t try to cook mushrooms too fast or over high heat. Medium heat is fine. Take your time. Mushrooms are mostly water, and you need to cook off that liquid content to give them a nice sear.” He underscores the importance of cooking wild mushrooms fully to prevent digestive upset, especially morels, which “absolutely cannot be served raw or undercooked.”
Palmer concurs, saying, “Eating raw mushrooms may cause mild GI [gastrointestinal] issues in some people; cooking the mushrooms typically eliminates this issue.” She also suggests covering the pot or pan when cooking them in soups or stews to lock in flavor and nutrition.
For Cook, the magical lure of mushrooms goes beyond the tastebuds. “To me, morels mean springtime trips to woodlands reawakening from winter slumbers with birdsong and snowmelt, and porcinis mean long summer hikes to subalpine meadows in the Rockies and North Cascades,” he says.
Marlaina Donato is an author, painter and recording artist. Connect at BluefireStudio.art.
Creamy Polenta With Wild Mushrooms
YIELD: 2 SERVINGS AS A SIDE DISH
FOR POLENTA:
1 cup water, plus more as it cooks
½ cup milk
½ cup polenta
FOR MUSHROOMS:
¼ lb (or more) wild mushrooms, roughly cut into pieces
2 Tbsp butter, divided
2 cloves garlic, minced
2 Tbsp porcini powder*, rehydrated with ½ cup warm water
½ tsp salt
1 Tbsp butter
Parmesan cheese, grated, to taste
1 Tbsp soy sauce
1 Tbsp heavy cream
1 tsp olive oil
Salt and pepper
* To make porcini powder, pulverize a store-bought package of dried porcini into powder with a spice grinder. Chicken or vegetable stock may be substituted for porcini powder.
Over medium-high heat, bring water and milk to simmer in a medium-sized sauce pan or pot. Slowly add polenta while whisking to prevent clumping. Season with salt and continue to whisk for a minute or two. Turn heat to low and cook for about 45 minutes, stirring occasionally. Add more water as necessary to maintain creaminess.
While the polenta cooks, in a small pan sauté garlic and mushrooms in a tablespoon of butter over medium heat, stirring occasionally. Cook mushrooms until they release their water and then cook off liquid, allowing mushrooms to brown slightly; this might take several minutes. Season with salt and pepper.
Add ½ cup rehydrated porcini stock (or chicken or vegetable stock) to mushrooms. Continue to cook on medium heat until the liquid is reduced by half and then turn heat to low. Add soy sauce, cream and a drizzle of olive oil. Stir together and allow to thicken. Keep warm in pan over low heat while waiting for polenta to cook. If sauce becomes too thick, add another splash of water, cream or stock. Just before plating, melt one more tablespoon of butter into mushroom sauce and stir.
When polenta is thoroughly cooked and creamy, add butter and cheese (and more liquid if necessary). Adjust seasoning. Serve in a bowl and spoon mushrooms and sauce on top.
Recipe and photo courtesy of Langdon Cook.
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Courtesy of Langdon Cook
Emotional Healing as a Family
How Parents Can Model Mental Health Skills
by Christina Connors
The mental health of our children is in crisis. According to the U.S. Surgeon General’s 2021 advisory on the youth mental health crisis, one in five children aged 3 to 17 has a mental, emotional, behavioral or developmental disorder.
To turn the tide on mental health, kids need emotional regulation skills, including the ability to identify emotions, self-soothe, obtain perspective, walk in another’s shoes, think flexibly and solve problems. By developing these emotive sensitivities, children can then improve their self-confidence, sense of self-worth and empathy, as well as begin to develop lasting and meaningful relationships.
“Kids will learn to regulate in the face of challenge. The only question is whether they learn healthy or unhealthy ways to do it,” says Brad Chapin, a licensed clinical psychologist in
Topeka, Kansas, and author of self-regulation resources for children. “Removing challenges from children isn’t the answer. The focus should be on building self-regulation skills, and then those challenges become opportunities for strengthening those skills.”
What Adults Can Do
In the words of lyricist Stephen Sondheim, “Careful the things you say / Children will listen.” Janet Philbin, LDSW, a certified, conscious-parenting coach and author, says, “When people become parents, they will tell you they want to parent differently than how they were parented because of the emotional childhood pain they endured. However, generational patterns will more than likely repeat unless the parent has done the emotional work to deconstruct their own childhood pain through coaching or counseling. As a result of doing the necessary inner work, a parent’s ability to connect with their children will improve because they are able to be more connected with themselves.”
Practicing Emotional Regulation Together
“When we choose to look at behavior issues as a lack of skill-development, it changes the story from one of shame and negativity to one of hope,” says Chapin, whose recent book Self-Regulation Skill Set supports adults in their journey to self-regulation.
As with learning any new skill, practice is
key. Here are a few fun activities for parents and children to do together to strengthen connections and build emotional regulation skills. Teaching kids when they are young is ideal, but it is never too late to start.
I Spy: While in a store, on a walk or at a park, challenge each other to notice the body language and facial expressions of people (or themselves) and identify the emotion they might be feeling. This game is a way to practice the skill set of recog nizing warning signs when we start to feel upset. Parents should encourage their kids to take notice of the different expressions their peers make while at school to develop empathy and compassion.
The Paws (Pause) Game: To play, the first person who sees a dog says, “paws”, takes a calming breath and puts their hands out like paws. The person with the most points at the end of the excursion wins. This game develops the skill of slowing down the alarm system within our bodies. Parents and caregivers can remind kids that throughout the day when they start to feel their own warning signs of anger or frustration, they can take a breath and “paws” to help prevent acting in a destructive way.
3 THINGS THAT PEOPLE 3 THINGS THAT PEOPLE DON’T KNOW DON’T KNOW
Balloon Party: In this game, parents invite their kids to sit comfortably with them and imagine that they are all preparing for a big party and need to blow up lots of balloons. While blowing up pretend balloons, remind each child to blow them up slowly so they don’t pop. After blowing up several balloons, enjoy a pretend party. This is a fun way to connect with children through imaginative play while practicing peaceful breathing, which helps calm the nervous system.
Christina Connors is a writer, singer and creator of Christina’s Cottage, a YouTube series to strengthen kids’ resilience, connection and joy through music, mindful play and the power of the heart. Learn more at ChristinasCottage444.com.
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Health Benefits of Yoga
Resolving Trauma and Other Mind-Body Challenges
by Carrie Gauthier
The first known reference to yoga is in the Upanishads Sanskrit texts, written 2,500 years ago. The practice originally comprised breath work, and the physical postures developed over time. According to the global data platform Statista, nearly 34 million Americans practice numerous types of yoga, while science continues to provide evidence of its healing potential.
Calming Effects
With the frenetic pace of life today, many people live in a permanent state of anxiety. Yoga can ease the panic and malaise by activating the parasympathetic nervous system to decrease stress hormones, blood pressure and heart rate.
“Yoga therapy differs from traditional psychotherapy in scope and aim. Rather than delving into traumas, yoga empowers individuals to be present, moving away from personal narratives,” says Adam Flores, a certified yoga therapist from Port St. Lucie, Florida, specializing in addiction and mental health. “Trained yoga therapists offer grounding techniques and skillful check-ins, especially for trauma cases, improving heart rate variability, vagal tone and overall nervous system health.”
Mental Health Benefits
A 2011 meta-analysis study published in Primary Care Companion for CNS Disorders indicates that yoga may be an effective treatment option for severe mental illness, with the added advantage of being less toxic than pharmaceutical treatments.
Post-traumatic stress disorder (PTSD) is a significant issue facing the U.S. military and a growing problem for teens that have experienced violent or traumatizing events. Conventional treatments such as cognitive behavioral therapy and eye movement desensitization and reprocessing have shown limited effectiveness due to high dropout and nonresponse rates. On the other hand, studies have found that engaging in yoga and other mind-body practices can reduce intrusive memories, avoidance and emotional arousal symptoms, as well as anxiety, depression and anger associated with PTSD.
Yoga therapy improves critical factors in addiction recovery, including emotional balance, mental clarity and stress reduction. In a 2021 study published in the Journal of the American Board of Family Medicine, yoga for the treatment of substance abuse disorder was determined to be an effective option.
Popular Yoga Disciplines
Yoga has developed into a variety of styles that can meet the goals and objectives of their practitioners. Some of the more popular formats include:
• Vinyasa: An up-tempo class of postures or poses (asanas), often accompanied by high-energy music that typically results in a consistently elevated heart rate. A 2017 study published in The FASEB Journal found that eight weeks of vinyasa yoga improved physical fitness, relieved stress and improved mental well-being.
• Yin: This form of yoga focuses on gentle, passive stretches held for one to three minutes, offering ample opportunity to release stress and tension. Poses are often supported by props such as bolsters, straps, blocks, pillows and blankets. Long, slow, deep breathing promotes relaxation to help the practitioner hold each pose for extended periods of time. Yin yoga stimulates and stretches fascia, the thin connective tissue throughout the body, as
golubovy from Getty Images/CanvaPro
well as ligaments and joints, resulting in increased flexibility.
• Hatha: This is a classic yoga style involving breathing exercises and poses that are held for longer periods of time than other formats. Although the slower, more meditative pace may seem easier, holding a proper pose for extended periods of time can be challenging for the body and mind. According to a 2018 study in the International Journal of Preventive Medicine, 12 sessions of hatha yoga significantly reduced stress, anxiety and depression in women.
• Kundalini: This yoga style prioritizes spiritual growth and awareness, with a focus on energy and chakras. Kundalini awakenings are common via movement sequences, breath work, mantras and chanting. Different studies in 2021 found that kundalini yoga is an effective shortterm therapy for generalized anxiety disorder and can be helpful in reducing the severity of insomnia.
Maintaining Self-Esteem
One of the core tenets of a yogic practice is self-compassion, and it is important to resist the inclination for negative self-talk. To adopt the yogic way is to choose happiness over suffering.
“In my experience, the best healing experiences happened by tapping into the body and unlocking the energies we hold onto,” says Paty Renda, a certified Ananda hatha yoga instructor and co-owner of Premah Wellness, in Fort Lauderdale, Florida. “I believe in serious work done through fun exercises such as breath, dance, laughter and movement. A simple, slow and deep hatha yoga practice can create profound changes. Gratitude is another very easy, and yet immensely powerful, practice I infuse into everything I do.
Carrie Gauthier is a writer in the healing arts with interests in clinical and transpersonal hypnotherapy.
The Essence of Kundalini Yoga
by Teja Valentin, RN
Kundalini yoga is also known as “The Yoga of Awareness.” Its purpose is to develop awareness, consciousness and spiritual strength. The practice of Kundalini yoga was brought to the West by Yogi Bhajan in the late 1960s and has since gained widespread popularity for its holistic approach to well-being. It’s easily accessible to everyone and every “body” of all levels and all backgrounds.
Kundalini yoga is a powerful and transformative type of yoga that blends physical postures, breathwork, mantra and meditation to awaken and elevate the Kundalini energy, which is said to reside at the base of the spine. Rooted in ancient traditions, this practice aims to harmonize mind, body and spirit through a systematic process of energizing and balancing the body’s energy centers, known as chakras.
The potent Kundalini energy, once awakened, ascends through the chakras, leading to profound shifts in consciousness and an expanded sense of self-awareness through key components such as breathwork, mantra, chanting, meditation and relaxation. It can provide a unique and holistic path toward enlightenment and self-empowerment.
The components of Kundalini yoga are done in a specified sequence, called a
“kriya”. Each Kundalini set or sequence is designed to produce a specific outcome to enhance our mental, emotional, energetic, physical and spiritual well-being. Practitioners often report increased vitality, emotional balance, mental clarity and a profound sense of inner peace. The practice stimulates the nervous and endocrine systems, detoxifies the body and fosters spiritual growth and heightened awareness. By awakening the Kundalini energy, individuals can experience greater self-realization and tap into their inherent potential and creativity.
Kundalini yoga provides a powerful toolkit to elevate your consciousness and transform your life. Expanding our awareness shifts our perception of reality and changes how we view and relate to ourselves, others and the world. In summation, by showing up on a mat, we show up for ourselves, making it possible to shift out of fear and into a state of love.
Source: Teja Valentín, RN, enjoys her work as a Certified Kundalini Yoga Teacher and a Certified Trauma-Informed Passion and Pleasure Embodiment Coach. For more information or to make an appointment, call 609-905-5386, email Teja@TejaValentin.com or visit www.TejaValentin.com.
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Natural Solutions for Alopecia
In Search of a Full Head of Hair
by Zak Logan
For many of us, our hair can feel like an outward expression of our identity, and we may struggle emotionally and socially when it is compromised. According to the National Alopecia Areata Foundation, an estimated 6.7 million Americans suffer or have suffered from alopecia areata (AA), an autoimmune disease resulting in hair loss on the scalp, face and other parts of the body. Whether AA manifests as bald patches or complete hair loss, the conventional courses of action may involve oral prescription medication,
over-the-counter topical products and oral or injected steroids that are often unsuccessful and may come with side effects.
There is evidence that stress and anxiety can play a role in AA, as can certain underlying health conditions such as thyroid disease, celiac disease and lupus. Hormonal imbalances and vitamin and mineral deficiencies can also be key factors. Although AA can be a stubborn condition, alternative approaches such as centuries-old Ayurveda and Traditional Chinese Medicine (TCM), including acupuncture, can offer hope.
Ayurvedic Techniques
According to allopathic medicine, AA may be caused by hormonal imbalances or an excessive immune response that attacks the hair follicles, but from the perspective of Eastern medicine, the issue is more complex. Ayurveda, India’s 5,000-year-old holistic-health system, approaches AA and other health conditions from the concept of individual constitution. Energetic forces called doshas are believed to be inherent in all cells and organ systems and embody five natural elements: earth, air, fire, water and ether.
“Our doshic makeup is very unique, with the ratios between the three doshas (vata, pitta and kapha) being different for each one of us. In alopecia, it is most commonly seen as a pitta condition when the metabolic fires within us are excessive and too hot, causing inflammation,” says Virender Sodhi, an Ayurvedic and naturopathic physician in Redmond, Washington. He adds that for
Mariya Chichina from Getty
alopecia cases caused by thyroid disorders, in which the hair becomes dry and brittle before falling out, he would look into the health of a person’s vata, the dosha that corresponds to the element of air.
A 2022 case study of an individual AA patient published in Journal of Ayurveda and Integrative Medicine reported that the patient saw improvement within 15 days of an Ayurvedic treatment plan that included a combination of cleansing, detoxification, blood purification and naturally derived medications. The researchers recommended further study of these techniques. Another study published in the same journal a year later noted the effectiveness of certain Ayurvedic medicines comprised of natural elements, combined with cupping, in which heated cups are placed on the back, stomach, arms, legs or other parts of the body, forming a vacuum or suction force.
Traditional Chinese Medicine
From the approach of 3,000-year-old TCM, imbalances and illnesses are attributed to obstructions within the body’s subtle energetic system. “This is the concept of the life force, or the energy of our body as it takes care of itself,” explains Brian Keenan, a naturopathic doctor and licensed acupuncturist
at Sagelight Integrative Wellness Center, in Columbia, Maryland. “In Chinese medicine, qi is the energy of the body, and it flows along a set pattern similar to a well-connected network of roads and highways. Meridians are the names of the major highways an acupuncturist will use to influence the qi flowing through them.”
In cases of alopecia, Keenan would dive deeply to find the origin of the pathology. “The specifics of your symptoms will help an acupuncturist figure out where exactly the problem is coming from, since there can be several issues at once,” he explains. “This is why your acupuncturist may spend a great deal of time asking you detailed questions about every nuance of not just your symptoms but also your whole body’s health.”
A 2022 review of eight studies published in Frontiers of Medicine found that acupuncture or moxibustion (the burning of dried mugwort on or near the body during acupuncture), used by themselves or in combination with other treatment modalities, may be effective in treating hair loss.
Vitamin Fortification
Clinical findings published in the Indian Journal of Dermatology in 2017 report that
systemic vitamin D levels are lower in people with AA, and improvement might result from supplementation. Recent research also shows that zinc deficiency was noted in sufferers and adding the mineral to the diet might be helpful. Mount Sinai Health System, in New York City, suggests that biotin and trace minerals might foster hair growth and recommends including beneficial foods such as carrots, tomatoes, chard and romaine lettuce.
Lifestyle Changes
Practitioners of both Ayurveda and TCM attest to the value of eliminating processed foods as a way to support the liver in its role of minimizing systemic inflammation. They also recommended streamlining busy schedules and employing meditative practices to reduce stressors.
For best results, commitment is key. Regarding TCM, Keenan suggests an eight-week treatment plan of herbs and acupuncture. “Is it possible to see results sooner? Absolutely. But from my experience as a practitioner, it’s better to set realistic expectations, and if we get there sooner, then that’s all the better.”
Zak Logan is a freelance health writer dedicated to holistic living.
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The Self-Soothe Strategy
Becoming Resilient in the Face of Challenge
by Kathy Milano, Ph.D.
There’s a lot to be stressed about in the world—ecosystem destruction, wars, viruses, political mayhem, mental health crisis and more—plenty of personal stressors, current and historical, including the good kind. It’s helpful to remember that life historically has always been full of tragedy and scary news as well as wonder and heartwarming events.
Depending upon how we were raised, challenges may be experienced differently. If we walked on eggshells as a kid, we may be susceptible to walking on them now. If we were guided through stressors with empowering strategies, a positive mindset, and sturdy role models, we may be more resilient.
However we’re dealing with them, it’s important to know how to “soothe our system” in the face of challenges. Soothing our physiology, emotions, mental chatter and energy is an essential skill on the path to sturdiness. And it can be learned, practiced and mastered, so we are steady when facing obstacles and recover quickly when any of them are triggered.
It’s important to understand that our stress response system, designed to keep us alive and procreating, offers multiple ways to respond to challenges. Most know the “fight or flight” response which prepares us to either battle or run from the tiger or pirate we’re
facing. The Challenge Response elicits what is needed to rise to the occasion while maintaining an inner calm. The Tend and Befriend Response dampens the fear response and connects us to others.
The intent of life isn’t to avoid stress. That’s
just not possible. Yet, it is rare that we face an actual threat to life or procreation. Most stress arises based upon our interpretation of the tigers and pirates showing up as deadlines, bosses, illness, financial stress, world news, replays of the past hurts and projections of scary futures.
When worry becomes the norm, the body continually releases debilitating stress hormones. This habit suppresses the immune system, increases blood pressure, contributes to weight gain, messes with sleep and disrupts well-being. Here’s the good news. We have the power to change this, even if our stress response system is hyper-alert after years of hardship.
The Self-Soothe Strategy offers us a simple and effective approach to shift our stress mindset, regulate our physiology, calm our mind and emotions, and enhance self-acceptance.
HeartBreathing, an integral part of Heart Assisted Therapy, an Energy Psychology technique created by John Diepold, Ph.D., is central to the art of self-soothing. We can give it a try right now. Cross our palms upon our heart center, clear our mind and take three breaths. Flip our palms and repeat. Flip and repeat again. No need to guide our breathing as this technique naturally invites the heart to move into a coherent rhythm— soothing our body, mind, emotions and energy into a calmer, sturdier state.
The Self-Soothe Strategy can be practiced anywhere, takes only a few minutes and allows us to witness the shift from stress to calm in real time. Everyone walks on
eggshells sometimes. If interested in a future that involves fewer Chicken Little respons es, practice the Self-Soothe Strategy often. As we harmonize, we’re better able to con tribute a calm, steady and wise presence to those we encounter.
Kathy Milano, founder of Soul Sanctuary, specializes in Energy Psychology and Energy Medicine, Angelic Connections and Peruvian Shamanic Healing. For more information including the free Self-Soothe Strategy Playbook and MP3 recording, a step-by-step guide to how self-soothing is essential and how to build this skill, visit www.KathyMilano.com.
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Healing Power of Therapy Dogs
Benefits for Post-Traumatic Stress Sufferers
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
Pet therapy, also known as animalassisted therapy (AAT), has long been recognized for its therapeutic benefits across a range of mental health conditions, including post-traumatic stress disorder (PTSD). Psychiatric service dogs are empathetic in nature and intuitively respond to human emotions. These capacities allow them to provide
comfort and support precisely when it’s needed, often without the need for verbal communication. These dogs are not just pets but vital partners in the journey toward mental and emotional healing.
PTSD Recovery
Interacting with psychiatric service dogs can reduce anxiety and stress levels by increasing
the release of oxytocin, a hormone associated with bonding and stress reduction, while decreasing cortisol levels, which are linked to stress.
Psychiatric service dogs provide a calming presence, which is crucial for reducing anxiety and hypervigilance, common symptoms of PTSD. A study published in Frontiers in Psychology involving 134 veterans with service dogs found that trained skills such as calming and interrupting anxiety are highly valued by veterans with PTSD, suggesting their critical role in daily PTSD management. The study also noted that untrained behaviors of the dogs are often perceived as more beneficial than their trained tasks, highlighting the intrinsic value of simply having a dog as a companion.
A 2022 study of 82 post-9/11 military veterans published in PLOS ONE reported that
their psychiatric service dogs helped them with PTSD by performing calming actions and interrupting the veterans’ disturbing behaviors and thoughts during anxiety episodes. Researchers noted that all of the tasks the dogs had been trained to perform were used daily by the veterans, providing benefits for nearly all PTSD symptoms, except amnesia and reckless behavior. The humananimal bond and untrained qualities, such as companionship, also significantly improved the participants’ symptoms and quality of life.
Psychiatric service dogs enhance emotional regulation and improve social interactions for PTSD sufferers. Their non-judgmental and accepting nature creates a safe space for individuals to explore and manage difficult emotions. Additional research reported in the European Journal of Psychotraumatology demonstrated significant improvements in emotional and attentional regulation among adolescents with PTSD that were asked to participate in a one-year dog-training program.
Challenges for Service Dogs
While the therapeutic benefits for the handlers are significant, the European Journal of Psychotraumatology study also noted that the dogs in the training programs exhibited increased anxiety and decreased attention. This highlights a critical aspect of AAT: The welfare of the animals must be considered alongside the therapeutic benefits. Training programs need to ensure that the dogs are not overly stressed or burdened by their roles.
Practical Advice for Prospective Handlers
Prospective handlers of psychiatric service dogs should choose programs that prioritize the well-being of both dogs and humans through training, support and follow-up care. Engaging with a psychiatric service dog is a significant commitment that requires handlers to invest time in training and bonding with their dogs, as well as
managing their emotional and physical needs to ensure a mutually beneficial relationship.
Understanding the legal rights pertaining to psychiatric service dogs, including accessibility in public spaces and accommodations, is crucial. Handlers should educate themselves about local and national laws that protect their rights and those of their service dogs.
Psychiatric Service Dog
Obtaining a psychiatric service dog involves careful consideration of the therapeutic benefits versus the potential stress on the animal. Look for reputable programs that train dogs to assist individuals with PTSD, while also prioritizing the welfare of the dogs and properly matching dogs and handlers.
The integration of psychiatric service dogs into mental health care offers more than just companionship; it opens a dynamic pathway for healing and managing PTSD symptoms. As we continue to explore and understand the unique bond between humans and animals, it becomes increasingly clear that dogs are not only cherished pets but also invaluable partners.
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.
Saturday, September 4
A Night with Robin Collier – Small Group Gallery Reading – 7-8:30pm. This evening promises to be a fun night of laughter and healing filled with messages from your loved ones who’ve crossed over! Cost: $45. The Center, Life in Balance, 45 S. Main St., Medford. 609-975-8379 or TheCenterLifeInBalance@gmail.com
Friday, September 6
Restorative Yoga & Sound Bath Healing –6:30-8pm. Join Megan & Sharon for Chakra balancing and healing while relaxing & releasing in restorative yoga poses. Enjoy your squeaky clean aura when we’re done. Shanteel Yoga Sanctuary, 39 Sand St., Doylestown. www.Facebook.com/ShanteelYoga
Peaceful Reflection Immersive Crystal Bowl Sound Bath with Eunmi Chang – 7:30-8:30pm. This will be a full 60 minute immersive sound bath (in Savasana pose) where we will let the soothing vibrations of Crystal bowls slowly heal, restore and awaken us to our deepest, all-knowing, and all-welcoming selves. Tula Yoga Philly, 737 N. 4th Street, Philadelphia. www.Facebook.com/TulaYogaPhilly
Saturday, September 7
Free Intensive Meditation Workshops: Discover Peace Within - Saturday, 11am1:30pm, 2:30-5pm and Sunday, 1-5:30pm. Breathing, concentration, chanting, yogic music, finding peace in challenging times. Based on the teachings of Sri Chinmoy. Cost: free. Church of the Holy Trinity, Rittenhouse Square, Philadelphia. Call 215-383-3663 to register or visit www.PhilaMeditation.org
Read & Play with Goats at Fern Hill Park – 1-3pm. Borrow a goat walk, join our goat parade, have fun with us reading stories and watching a silly a performance of a goat play! Fern Hill Park, 4605 Morris St., Philadelphia. https://www.PhillyGoatProject.org/.
Sunday, September 8
Guided Meditation in Doylestown – 3pm. You will settle into the chairs and keep warm while you experience the Salt Cave / Salt Therapy as well as a guided meditation led by our Reiki Master Colleen. The Salt Cave, 890146 E. State St., Doylestown. www.BucksCountySaltCave.com
Monday, September 9
Learn to Make Traditional Korean Kimchi – 5:30-6:30pm. In this hands-on class, you will learn the history and cultural significance of this Korean staple and experience the joy of crafting your own delicious and authentic kimchi. Whitman Library, 200 Snyder Ave., Philadelphia. www.Facebook.com/WhitmanLibrary
Wednesday, September 11
Calcium Deposits & Power Point Deep Tissue – Causes, Treatments and Maintenance- 16 CEUs – 7:30am, September 11-4pm, September 12. Cost: $450. Philadelphia School of Massage & Bodywork, 263 N. Lawrence Street, Philadelphia. Sprouts – 9:30-11am. Together with a favorite grown-up, Sprouts discover and explore the wonders of nature through sensory focused classes. Schuylkill Environmental Center, 8480 Hagys Mill Rd., Philadelphia. www.SchuylkillEnvironmentalCenter.org.
Free Intensive Meditation Workshops –11am-1:30pm, Saturday, September 7; 1-5pm Sunday, September 8. Discover Peace Within. Breathing, concentration, chanting, yogic music, finding peace in challenging times. Based on the teachings of Sri Chinmoy. Cost: free. Church of the Holy Trinity, Rittenhouse Square, Philadelphia. 215-383-3663 or www.PhilaMeditation.org
Friday, September 13
Kegs for Cats – 5:30-8:30pm. Join us for a benefit for Mac’s Fund and Morris Animal Refuge to support the community cats of Philadelphia. Philadelphia Brewing Company, 2434 Frankford Ave, Philadelphia. www.MorrisAnimalRefuge.org/2024/09/13/ kegs-for-cats-2/
Saturday, September 14
Schuylkill Saturdays: Guided Hike – 11am12pm. Start your morning with a guided hike led by an environmental educator and learn about the marvels of our 365-acre forest. Cost: free. Schuylkill Environmental Center, 8480 Hagys Mill Rd., Philadelphia. www.SchuylkillEnvironmentalCenter.org.
Sunday, September 15
Plant Walk with Dick Cloud – 1-3pm. Join one of our knowledgeable volunteer walk leader for a plant walk! Walk will meet at the visitor center and be at a relaxed paced on flat surfaces. John Heinz National Wildlife Refuge At Tinicum, 8601 Lindbergh Blvd., Philadelphia. www.FWS.gov/events
Wednesday, September 18
Nature Nights: Bat Night – 6-8pm. Explore The Woodlands after dark with a casual evening full of urban biodiversity! Look for the bats and learn ways to be a Citizen Scientist. The Woodlands, 4002 Woodland Ave., Philadelphia. www.WoodlandsPhila.org
Yoga on the Field – 6pm. Join the Eagles for an evening of Yoga. This class will be led by certified yoga instructor and Eagles Cheerleader, Arielle Hunt, along with other experienced instructors. Cost: $30. Lincoln Financial Field, 1020 Pattison Ave., Philadelphia. www.Facebook.com/philadelphiaeagles
HOTWORKS Fundraising Event – Join in for some free workout sessions, goodie bags, raffles and mocktails from The Happy Traveler Mobile Bar. Fifty percent of all sales will be donated to the Kids-N-Hope Foundation. ICFit, 7 Colts Neck Drive, Newtown. 215-272-9011 or www.HotWorx.net
Saturday, September 24
Book Lovers Special Breakfast: Philly Bookstore Crawl – 9am. Three bookstores in the Chestnut Hill neighborhood of Philadelphia–booked., Hilltop Books and Multiverse–are excited to announce their participation in the Philly Bookstore Crawl, a citywide celebration of independent book stores. Hilltop Books, 82 Bethlehem Pike, Philadelphia. www.ChestnutHillPA.com/events/.
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Friday, September 27
Blood Drive – 12-5pm. Giving blood saves lives. Become a hero! We’re partnering with the American Red Cross to host a blood drive at the Y. West Philadelphia YMCA, 5120 Chestnut St., Philadelphia. www.Facebook.com/westphiladelphiaymca
Saturday, September 28
Learn to Read Tarot Cards with Steven East – 11am-6pm & 11am-4pm. During this two-day tarot event, bring changes and new insights into your life by learning the history, symbolism, the key meaning behind all 78 cards, and how to use them. Cost: $125. The Center, Life in Balance, 45 S. Main St., Medford. 609-975-8379 or TheCenterLifeInBalance@gmail.com
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. 900 Market St, Philadelphia. www.PhilaYMCA.org/about/events
Sunday, September 29
Yoga Workshop: Know Your Own Strengths – 1-3pm. Nurture what’s uniquely best within you in this transformative yoga workshop devoted to blending vinyasa yoga with the exploration of your unique character strengths. Delve deep into your innate strengths and wisdom while flowing through yoga poses. Cost: $45. Yoga Rebellion, 630 Atlantic Ave., Collingswood. www.GrowthAndGritHealth.com
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
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. www.SoudertonMennonite.org
How
Wednesday
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
—Harry S. Truman
Community Resource Guide
Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email 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.
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.
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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.
OCTOBER 25-27,
SCAN
Gallery Reading with Robin Collier - Wednesday, 9/4
Intro to Shamanism Parts 1 & 2 with Carol Smith - Wednesday, 9/11 & 9/25
Learn to Read Angel/Oracle Cards with Susan Drummond - Thursday, 9/12
Two
Reiki I Certification with Susan Drummond- Saturday, 9/14
