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The Magic of Mealtime and the Power of Nutrition
Growing up, my mom was not only an amazing cook, but she also had deep family values that centered around the dinner table. Every night, without fail, we gathered—no TV, no answering the phone. It was our time to share about our day—school, friends, activities, often talking over one another in our usual, lively way. But despite the chatter, those moments gave us a sense of connection that has stayed with me into adulthood. And of course, we always had balanced meals—protein, starch and a vegetable, because in my mom’s world, a complete dinner wasn’t up for debate!
To this day, we still have a no-TV, no-cell phone rule at the dinner table. Sitting together for a meal creates space for meaningful conversations, free from distractions and reminds us that food isn’t just fuel—it’s an opportunity to nourish both our bodies and our relationships. Just like my mom, I aim for balanced meals, knowing that what we eat directly impacts our health and well-being.
That brings us to one of this month’s feature articles, “Personalized Nutrition: Fine-Tuning the Dinner Plate.” The Nutrition Institute, a global food research organization, recently listed targeted nutrition in their top five trends for 2025, suggesting a greater emphasis on individual “need states” that might focus on the health status of the heart, joints, bones or gut, or on personal goals.
Also in this issue, we explore “Cooking With Healthy Oils: The Secret to Anti-Inflammatory Meals.” The right oils can help combat chronic inflammation, reducing the risk of cardiovascular disease, autoimmune conditions and neurodegenerative disorders like Alzheimer’s disease. Since our bodies reflect what we put into them, we also highlight “Fueling Exercise Recovery,” covering the best nutritional strategies to support muscle repair and post-workout healing.
And because good nutrition isn’t just for us, we dive into “Canine Gut Health,” exploring how a well-balanced diet can help protect a dog’s microbiome, improve digestion and support overall well-being.
For those of us navigating the teenage years (like I am!), we know that keeping them engaged at the dinner table isn’t always easy—sometimes, it feels like an Olympic sport. One day they’re chatty; the next, they answer in grunts, and let’s not even mention the eye rolls! That’s why “The Well-Adjusted Teenager” is a must-read this month, with tips to relieve stress and build resilience (for both them and us).
Finally, don’t miss the Holistic Health & Healing Expo event directory. This incredible event is packed with workshops, expert speakers and holistic vendors—offering inspiration for mind, body and spirit.
Here’s to good food, great health and surviving the teenage years— one family dinner at a time!
Shae Marcus, Publisher
Learn
Pranic Healing: A Key to Fulfillment
Golden Light Pranic Healing Center invites participants to discover the transformative power of energy healing at a two-day Pranic Healing class on April 26 and 27, 9:30 a.m. to 6 p.m., in Cherry Hill. This no-touch healing system is open to anyone with a loving heart and a willingness to heal, providing an opportunity to learn energy anatomy, measure chakras and correct energy imbalances.
Developed by Master Choa Kok Sui, modern Pranic Healing is a comprehensive system that synthesizes ancient healing methods. Senior instructors personally trained by Master Choa Kok Sui will facilitate the class in a relaxed, retreat-like environment, encouraging curiosity, critical thinking and real-world examples. Attendees will gain practical skills in pranic first-aid, self-healing and distant healing. They will also explore how to apply protocols for various physical and emotional ailments while practicing prevention and promoting well-being.
A highlight of the class is Meditation on Twin Hearts, which aims to bring peace and illumination. Students will leave feeling empowered to use their newfound skills to heal themselves and others.
Location: Cherry Hill; the full address will be given after registration. For more information or to register, visit www.PranicHealingCenter.com
Inner Peace Holistic Expo Returns to Morgantown
The Inner Peace Holistic Expo will celebrate its 22nd show this year at the Morgantown Event Center. The two-day event runs from 10 a.m. to 6 p.m. on March 29 and 10 a.m. to 5 p.m. on March 30, offering a rejuvenating experience for mind, body and spirit.
Founder Nancy Hartman shares, “We’re thrilled to bring this year’s event back to the Morgantown venue where attendees can explore over 70 vendors offering wellness products, holistic treatments and readings. There will also be free lectures on a variety of topics to inspire and educate holistic enthusiasts.”
The event will feature a 32-foot labyrinth for reflection and relaxation, along with food trucks to keep guests nourished. “The first 150 guests through the doors each day will receive special swag bags, so arrive early to snag yours,” Hartman adds.
Cost: Admission is $10 for the entire weekend and free for veterans and children 12 and under. Location: 6180 Morgantown Rd., Morgantown. For updates, vendor lists and lecture schedules, visit InnerPeaceHolisticExpo.com or follow the expo on Facebook (@iphexpo) and Instagram (@innerpeaceholisticexpo).
Award-Winning Kindness Documentary Now Available on Amazon Prime
The Kindness Within: A Journey to Freedom, which premiered on Amazon Prime in February, is a soul-stirring documentary that explores the universal quest for meaning, healing and connection. A follow-up to the Netflix docuseries The Kindness Diaries, this documentary follows Leon Logothetis, known as “The Kindness Guy,” as he confronts his pain and searches for a higher purpose and deeper truth through acts of kindness.
Filmed across breathtaking landscapes—from the sacred banks of the Ganges to the serene Himalayan monasteries—Logothetis is guided by spiritual teachers, mental health experts and thought leaders, including Sadhguru, Dr. Gabor Maté, Neale Donald Walsch and Yasmin Mogahed. Through acts of service, meditation and prayer, he comes to realize that life’s meaning isn’t found externally but within the kindness and love already present in each of us.
It also highlights how small, compassionate actions can create a ripple effect, inspiring change in individuals and communities. Audiences are invited to explore universal themes of pain, healing and purpose as Logothetis immerses himself in diverse spiritual practices and meaningful encounters.
For more information and to view the trailer, visit www.TheKindnessWithin.com
Get Ready for Yoga Cape May’s Annual Holistic Yoga Retreat
Yoga enthusiasts are invited to embark on a transformative journey of self-discovery and rejuvenation at the Yoga Cape May Annual Holistic Yoga Retreat, taking place from May 18 to 20 at the serene Chalfonte Hotel in the heart of Cape May. This year’s theme is Listening with Our Hearts.
The retreat offers a thoughtfully curated mix of all-level yoga sessions, meditation practices and holistic workshops, designed to nourish the mind, body and spirit. A lively drum circle will also be part of the experience, so attendees should bring a drum or other percussion instrument.
Participants are encouraged to book lodging separately at the Chalfonte Hotel, which offers special discounts for retreat guests.
Cost: $300 per person (lodging is separate). A $100 deposit is required to reserve a spot. Full payment is due by April 30. Space is limited. Location: 301 Howard St. For more information or to register, contact Karen Manette Bosna at 609-827-8886 or KBosna28@Yahoo. com. Also visit www.YogaCapeMay.com
The Temptation of Ultra-Processed Foods
The National Institutes of Health is conducting a study to help determine why so many people can’t stop eating ultra-processed foods. The study includes 36 participants living in a controlled setting for a month. They can eat as much as they like up to 6,000 calories per day, with a different type of diet each week.
One diet includes minimally processed foods such as oatmeal, strawberries and walnuts. Another diet involves ultra-processed, energy-dense (high-calorie) meals with most calories coming from hard-to-resist foods such as honey-roasted peanuts. A third diet is also ultra-processed and energy dense, but with fewer calories from the hyper-palatable items. The fourth diet consists of packaged foods that are neither energy-dense nor hard to resist, such as scrambled eggs from a liquid egg product, flavored yogurt and oatmeal with fiber powder and heavy cream.
Preliminary data from 18 of the participants found that while each diet made them feel full and satisfied, their consumption of calories differed, depending upon how hard-to-resist and energy-dense the food choices were. When subjects were given an energy-dense diet with very palatable foods like honey-roasted peanuts, they consumed about 1,000 more calories than with the other diets. When they were offered an ultra-processed diet that was neither energy-dense nor hyper-palatable, the calorie count increased by only 170.
The findings suggest that eating packaged foods does not automatically result in overeating or weight gain. The key may be avoiding hyper-palatable foods and offsetting energy-dense foods with unprocessed foods like salads.
Enjoy fresh & healthy foods & drinks and shop for healthy lifestyle & natural, sustainable products at our new Blue Door mercantile and cozy cafe!
Organic menu options include vegan foods, specialty teas/coffee and fresh pressed juices.
Your ideal destination for thoughtful holiday gifts & community support.
Vocal Biomarkers to Diagnose Diabetes
Researchers at the Luxembourg Institute of Health have developed a voice-based algorithm with the help of artificial intelligence that can potentially detect Type 2 diabetes. The screening analyzes subtle changes in a person’s voice, which are not usually noticeable to the human ear. This could represent an early and noninvasive diagnostic tool. Diabetes can affect the vocal cords as a result of nerve damage, thereby affecting voice quality.
The technology was tested in a study of 600 U.S. participants published in PLOS Digital Health. Researchers deemed the accuracy of the algorithm to be comparable to traditional risk assessment tools recommended by the American Diabetes Association. Next steps include refining the algorithm to detect pre-diabetes and expanding its use in other languages.
The Luxembourg researchers estimate there are 400 million undiagnosed cases of Type 2 diabetes worldwide. Without treatment, this disease can lead to serious health issues such as cardiovascular disease and neuropathy, as well as higher healthcare costs and even mortality. Current screening relies on blood tests.
Benefits of Plum Blossom Acupuncture
The use of plum blossom acupuncture therapy has been documented for more than 2,000 years. It involves the use of a handle equipped with seven short needles in the shape of a plum blossom. It is commonly used in pediatric acupuncture because of its shallow penetration of the skin. Beginning in the 1950s, electric stimulation was added. Today, digital electric plum blossom acupuncture is used to treat a variety of conditions, including skin diseases like acne vulgaris, alopecia, hives, eye disorders, juvenile myopia, and impaired or dim vision in children.
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Non-Opioid Pain Killer Approved
The U.S. Food and Drug Administration has approved a new non-opioid pain reliever called suzetrigine to treat moderate to severe short-term pain in adults. Marketed as Journavx by Vertex Pharmaceuticals, the drug works by blocking a specific channel that transmits pain signals to the brain. After the tragedy of tens of thousands of opioid-related deaths, this non-addictive option for use after surgery or for acute pain management is a welcome alternative. Journavx was evaluated in two randomized, double-blind trials, and was found to demonstrate a statistically significant superior reduction in pain compared to a placebo.
You don’t need a silver fork to eat good food.
—Paul Prudhomme
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Personalized Nutrition
Fine-Tuning the Dinner Plate
by Carrie Jackson
Targeted nutrition is emerging as one of the year’s biggest areas of growth in the field of health care. Data researchers at Statista estimate that the global personalized nutrition market will exceed $16 billion in 2025. From elite athletes to busy professionals, consumers are looking for individualized recommendations that take their lifestyles and unique physiological needs into consideration. Smart devices, artificial intelligence (AI) and comprehensive testing are helping people identify their nutritional requirements and make informed dietary choices. Greater attention is also being placed on the gut microbiome and customized supplementation. The one-size-fitsall approach to eating is dwindling.
Kerry Health and Nutrition Institute, a global food research organization, recently listed targeted nutrition in their top five trends for 2025, suggesting a greater emphasis on individual “need states” that might focus on the health status of the heart, joints, bones or gut, or on personal goals associated with sports nutrition, while nutritionists are using finely tuned supplements that cater to individual requirements. Joint and bone health benefit from anti-inflammatory compounds and improved calcium absorption, for example, while cognitive health is supported by nootropics, medicinal substances that improve thinking, learning, memory and gut-brain axis modulation. Consumers are also opting for innovative ingredients like collagen peptides, omega-3 amino acids, postbiotics and adaptogens to enhance their health status and optimize their fitness.
Health-Tracking Aids
Technology is making it easier to measure how our bodies are responding and performing at any given time. “Smart watches, smart rings and armband devices can track heart rate and oxygen levels, and monitor blood pressure levels. Some healthcare providers may recommend continuous glucose monitors to track blood sugar trends and fitness devices to track physical activity,” says Sue-Ellen Anderson-Haynes, a registered dietitian nutritionist and owner of 360Girls&Women, which offers personalized nutrition plans for health improvement or maintenance.
Using AI-powered products and services, consumers have the ability to receive nutritionist-backed recommendations, monitor their progress and make adjustments based on food preferences, health goals and
other variables such as age, gender and body mass index. It is a streamlined path to improving eating habits, tailoring meal plans and creating recipes that align with health objectives and personal preferences.
Dietitians Can Help
For even more personalization, Anderson-Haynes notes, “A registered dietitian nutritionist can evaluate past medical history, nutrition, physical activity, age, biochemical and anthropometric measurements, laboratory data, and socioeconomic and education levels. In addition, they might perform functional medical testing that includes specialized hormone testing, a review of food intolerances and microbiome testing. About 70 to 80 percent of our immune cells are found within the gut. Studies show that the more diverse the healthy microbes are in the gut, the lower the risk of inflammation and diseases like diabetes, heart disease, dementia and certain cancers. In addition, when our gut is functioning well, it allows for proper metabolism processes to occur, like digestion and the absorption of nutrients from the foods we eat.”
While research on the gut-brain axis is still ongoing, it is becoming clearer that the nerves that send signals between the gut and the brain may be influenced by the foods we eat. Anderson-Haynes suggests, “Healthful nutrients for the microbiome may include
prebiotic fiber, probiotics, omega-3s, anthocyanins [plants that are blue, violet or red] and resveratrol [a defensive substance found in the skin of plants, fruits and seeds]. Studies show that the health components in these foods positively affect mood, anxiety, depression, the immune system and the nervous system.”
Other supplementation may be necessary or advised. “While there are a variety of supplements on the market, a personalized assessment and evaluation reveal what each person may need. For example, if there is a deficiency that food alone may not be able to increase, then a vitamin or mineral supplement will be needed,” explains Anderson-Haynes. “Symptoms of low levels of vitamin D may include fatigue, depression, muscle weakness and hair loss, and if vitamin D levels are deficient, then a supplement will be needed. If there are reports and symptoms of anxiety and excessive stress, supplements generally recommended to support the nervous system may be ashwagandha, magnesium, vitamin C and others. There are also evidence-based herbal remedies utilized by functional medicine practitioners to support hormone imbalances.”
Anderson-Haynes encourages clients to listen to their own bodies and to prioritize nourishment at every meal. “Food is amazing. It comes in all shapes, sizes, textures and tastes. It serves as the backdrop for social engagements and helps express culture. When done right, it’s absolutely delicious. It also serves as an element of strengthening
and healing to the body. No matter your eating style, if you’re trying to eat more plantbased, with less to no animal foods, you’re in the right place,” she says.
The Gut and a Healthy Immune System
According to Monique Ryan, an Illinoisbased sports dietitian and author of Sports Nutrition for Endurance Athletes, because 70 percent of the immune system is in the gastrointestinal tract, personalized nutrition begins by getting the microbiome functioning properly. “The gut is the first line of barrier to food. If it’s been damaged or hurt, people may experience increased intestinal permeability, also known as leaky gut,” she explains.
Ryan recommends food sensitivity testing to evaluate the body’s reaction to more than 175 foods. “Once we get our test results, we can create a protocol for an oligoantigenic diet, which takes out all the antigens that cause inflammation in the body. It’s a very personalized anti-inflammatory diet and targets what people are specifically sensitive to,” she says. “Anyone can go on the internet and find a generic anti-inflammatory diet, but what causes inflammation varies from person to person.”
For Ryan, all aspects of a patient’s background and lifestyle can offer pivotal clues. “I’ll sit down with each patient and take a detailed health history, including their nutrition background. Genetics also factor into overall nutrition, so we’ll look at family history and any hereditary diseases. I’ll analyze
their most recent bloodwork and look at what they typically eat and what their activity levels are,” she attests. “The more I learn about a patient, the better I can personalize a plan based on their specific needs and not just their test results.”
Ideally, nutrients are supplied through food, but some supplements may be necessary based on the patient’s blood levels. “Vitamin D, which plays a key role in immune system health, is not readily supplied by food, so most people should be taking it in supplement form,” Ryan says. “I also generally recommend a probiotic and prebiotic to support gut health. Other supplements are highly personal and vary based on the patient’s individual needs.”
Ryan urges clients to choose whole, fiber-rich foods with no added chemicals. “Simple, minimally processed foods are generally the most nutritious and efficient for the body to process. So, an almond milk that has almonds, water and maybe salt is going to be better for the body than one with multiple additives and chemical ingredients,” she explains.
Eating for Peak Performance
Ryan also works with high-level athletes. For them, personalized nutrition helps to ensure they are performing at peak levels. “Many athletes have Garmin or Polar monitors that measure their caloric output. Combined with body composition tests, these give us an overview of their metabolic and energy needs,” she says. “From there, we still have to tailor their nutrition plan for that day’s specific training. They might burn 500 additional calories one day and 1,000 in another. It depends on the athlete’s metabolism, their particular sport and what their specific training protocol is for that day. It’s not one-sizefits-all or eating the same thing every day.”
Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at www.CarrieJacksonWrites.com.
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Cooking With Healthy Oils
The Secret to Anti-Inflammatory Meals
by Marlaina Donato
Healthy oils can quell chronic, systemic inflammation—a condition that significantly exacerbates the risks of cardiovascular illness, autoimmune conditions and neurodegenerative diseases like Alzheimer’s and Parkinson’s. Beneficial fats are indispensable for metabolic processes, brain function, hormone production and the absorption of vitamins A, D, E and K. For overall well-being, the optimal choices are cold-pressed, anti-inflammatory oils made from avocados, walnuts and flaxseeds, as well as extra-virgin olive oil and modest amounts of virgin coconut oil.
Inflammatory Fats
The typical American diet of drive-through meals and processed, packaged foods like salad dressing, ketchup, mayonnaise and sweet treats in the cookie aisle contains refined vegetable and seed oils. Whether it’s safflower, sunflower, corn, soybean, canola or cottonseed oil, these polyunsaturated fatty acid oils are often bleached, deodorized and chemically extracted with hexane to ensure a greater, more cost-effective yield with a longer shelf life. Such refinement methods destroy the naturally occurring antioxidants. Consequently, a diet high in ultra-processed foods containing seed and vegetable oils can increase systemic inflammation.
“Polyunsaturated fatty acids have multiple double bonds in their carbon chains. This structure makes them fragile and prone to becoming inflammatory compounds,” explains Sara Banta, a health coach and
supplement specialist in Newport Beach, California. “They also inhibit fatty acid beta-oxidation, making your body less efficient at using fat for fuel and leading to larger fat cells.”
Healthy Oils
Avocado Oil: Rich in monounsaturated fats and vitamin E, avocado oil is a versatile choice for moist muffins, roasted vegetables and flavorful homemade salad dressings. With a high smoke point, avocado oil is perfect for savory stir-fries and mouthwatering, healthy grills. In a study published in Disease Markers involving rat subjects, avocado oil was found to partially reverse inflammatory processes and reduce levels of triglycerides and low-density lipoprotein (“bad” cholesterol), without affecting high-density lipoprotein (“good” cholesterol) levels. Banta cautions, “Most avocado oils are cut with seed oils. In fact, over 60 percent of the avocado oils are not pure avocado oil, so buyer beware. Look for a brand you trust that is organic.”
Olive Oil: Consider using extra-virgin olive oil, an important culinary staple that offers impeccable health properties and delicious flavor to appetizers, dipping sauces, salads and sautés. Studies have reported that regular consumption of olive oil may be linked to lower levels of certain markers of inflammation, including C-reactive protein and interleukin-6, as well as a lower risk of dying from cardiovascular disease. Banta notes that olive oil is a heart-healthy choice
because of its high levels of monounsaturated fats and antioxidants, and a perfect oil for dressings and low-heat cooking. Organic, cold-pressed olive oil is the best option because it is processed without using high heat or chemical solvents.
Walnut Oil: According to a 2023 review published in Antioxidants, drizzling walnut oil over a grain bowl or grilled salmon may help prevent chronic inflammatory diseases and cancer. Rich in polyunsaturated fatty acids and prebiotics, it was found to promote the growth of beneficial gut bacteria, as well as urolithin, a potent natural compound with antioxidant and antiinflammatory properties.
Alpha-Linolenic Acid: Mayo Clinic suggests that alpha-linolenic acid, a plant-based
omega-3 fatty acid found in flaxseed oil, might help individuals with heart disease or women going through menopause. Flaxseed oil offers its powerful nutrients best when used unheated and can be whipped up in smoothies, sprinkled on soup, drizzled over salads or cottage cheese and added to protein-packed nut butter energy balls.
Coconut Oil: When used in moderation, coconut oil is also a versatile option in the kitchen for sautés, desserts, curries and healthy breakfast shakes. Research published in the Journal of Nutritional Science in 2024 suggests that this lauric acid-rich oil lowers inflammation and relieves COVID-19 symptoms. “Coconut oil offers numerous health benefits due to its unique composition and stability at high temperatures,” says Banta. “Rich
in medium-chain triglycerides, coconut oil provides a quick and efficient energy source, supporting metabolism and promoting fat burning.”
Eating Out
When eating out, be mindful that most salad dressings and marinades are likely to contain highly processed, inflammatory oils. To minimize ill effects, Banta recommends asking for salad dressing on the side or replacing it with vinegar or lemon; requesting that the chef use the healthier option of real butter instead of vegetable or seed oil; and avoiding fried foods.
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.
NATURAL HEALTH
EASY TZATZIKI
YIELD: 4 SERVINGS
2 mini-Persian cucumbers, chopped into small pieces
2 tsp sea salt, divided
1 cup Greek yogurt (any fat percentage)
1 Tbsp lemon juice
1 Tbsp finely chopped fresh dill
Sprinkle chopped cucumbers with one teaspoon of salt and let them rest in a colander for 10 minutes to draw out some moisture.
Pat dry with a paper towel.
Combine the cucumbers, Greek yogurt, lemon juice, dill and remaining salt and stir until well incorporated. Serve over vegetables or meats as a dressing or dip.
Recipe and image courtesy of Sara Banta.
GRILLED SALMON
YIELD: 4 TO 6 SERVINGS
4 to 6 8-oz, 1-inch-thick salmon filets, skin-on
1 Tbsp avocado oil
2 tsp sea salt
1 lemon cut into 4 wedges
Prepare an outdoor grill for direct cooking over high heat at 450° to 550° F. Brush the cooking grates clean and close the lid to heat. Alternatively, heat a castiron pan over very high heat.
Generously coat the flesh side of the salmon filets with oil and season evenly with salt. Grill the salmon, skin side down, over direct high heat with the lid closed, or in the pan, for about six to eight minutes or until the fish lightens in color, becomes more firm to the touch and can be lifted off the cooking grates or pan without sticking.
Turn the salmon over, close the lid, and cook until the meat reaches 130° F—about two to four minutes for medium rare or longer for desired doneness. Transfer to a platter to rest for one to two minutes.
Slide the salmon skin off the filets and serve with wedges of lemon and a side salad or veggies of choice.
Recipe courtesy of Sara Banta.
Stan Horia's Images/CanvaPro
Stan Horia's Images/CanvaPro
Sara Banta
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I know once people get connected to real food, they never change back.
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Fueling Exercise Recovery
Nutritional Strategies To Boost Muscle Repair
by Zak Logan
Apost-exercise recovery plan for seasoned athletes and fitness enthusiasts alike can greatly influence soreness, muscle repair and the ability to tackle the next workout. Proper hydration and nutrition work together to optimize energy levels, repair tissues and reduce inflammation. Above all, it is important to tune in to the body’s needs and adapt post-workout strategies as needed. Recovery is a personal journey to achieving the best performance every day.
Replenishing Fluids
Water is fundamental for muscle and cardiovascular function, circulation, joint lubrication and body temperature regulation. During exercise, sweat and increased lung function expel water and electrolytes, which can lead to dehydration if not replenished. Even a 1 to 2 percent fluid loss can impact bodily functions, reducing strength, power and endurance; impairing mental focus; increasing fatigue; delaying muscle recovery; and intensifying muscle soreness.
Maintaining proper hydration before, during and after exercise is an important part of every workout. The American Council on Exercise (ACE) recommends drinking 17 to 20 ounces of water two hours prior to exercising and seven to 10 ounces every 10 to 20 minutes during exercise. Post-workout, people are advised to drink 16 to 24 ounces of fluids for every pound of body weight lost during exercise, which would require weighing in before and after each workout. A simple way to evaluate hydration levels is to check urine color—clear or light yellow is a sign of good hydration; a darker color indicates the need to drink more water.
According to ACE, if a workout is less than an hour long, only water is needed to rehydrate. For longer and high-intensity workouts, electrolyte replacement is advised. Electrolytes such as sodium, potassium, magnesium and calcium maintain muscle and nerve function. While many sports drinks provide a way to rehydrate and replace lost electrolytes, they may also contain sweeteners, artificial colors, flavors and preservatives.
Natural and homemade alternatives are equally effective. Coconut water has been called nature’s sports drink due to its electrolyte profile. Natural juices without added sugars or artificial ingredients have also been shown to be beneficial. Beetroot juice contains high concentrations of nitrate, which improves oxygenation and exercise performance by increasing nitric oxide production. Cherry juice is high in antioxidants and anthocyanins, which may improve muscle recovery. Grape juice is rich in flavonoid antioxidants, which may reduce oxidative stress and cell damage during exercise. For a quick and easy post-workout electrolyte drink, combine 16 ounces of water or iced rooibos tea with a pinch of salt, one teaspoon of honey and the juice of half a lemon.
Nourishing Recovery
Protein plays a central role in repairing microscopic tears and fiber growth that occur in muscles during exercise. The aim is to consume approximately 20 grams of protein during or after a workout. Carbohydrates restore depleted glycogen—the stored energy that is burned during exercise.
Pairing high-quality protein and nutrientrich carbs can maximize recovery. The British Heart Foundation recommends a carbohydrate-to-protein ratio of three-to-one or four-to-one. Simple combinations such as Greek yogurt with berries or chicken with sweet potatoes, quinoa or brown rice are effective and quick to prepare. Another easy combination is a smoothie that combines animal-based (whey or casein) or plant-based (pea or hemp) protein with fruit-based carbohydrates like bananas or berries.
Abating Soreness
Exercise creates temporary inflammation as the body’s way of initiating the healing process. But chronic inflammation can slow recovery and increase soreness. Adding these natural, anti-inflammatory foods to a recovery diet will help mitigate soreness and improve recovery time.
• Turmeric and ginger have potent, antiinflammatory properties. Add turmeric to curries, or steep ginger in tea after workouts.
• Fatty fish such as salmon and mackerel provide omega-3 fatty acids, known for reducing inflammation and joint pain.
• Berries and cherries are packed with antioxidants that repair cellular damage.
• Leafy greens such as spinach or kale can be added to smoothie bases or steamed as a side dish.
Get creative by combining protein, carbohydrates and anti-inflammatory foods. Consider a quinoa bowl with turmeric-spiced salmon and steamed kale or a recovery smoothie with almond milk, mixed berries, flaxseed and fresh ginger.
Supplementation Caveat
Supplements should complement, not replace, a balanced diet. Whenever possible, prioritize whole, nutrient-dense foods over processed alternatives or supplements. Consulting with a dietitian nutritionist or other practitioner that specializes in sports medicine may help identify areas where supplementation is most beneficial.
Zak Logan is a freelance health writer dedicated to getting back to basics.
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Poor Bone Health Could Be Holding You Back
Steps to a Stronger Future
Bone health is an integral part of overall well-being, yet it’s often overlooked until issues arise. Poor bone health can limit mobility, increase the risk of fractures and diminish quality of life. Fortunately, there are actionable steps that can be taken to improve our bone strength and resilience.
Move More, Build Strength
Physical activity is essential for maintaining and improving bone density. Weight-bearing exercises, such as walking or Zumba or joining a local fitness group, stimulate bone-building processes. Regular movement not only strengthens bones, but also improves balance and coordination, reducing the risk of falls.
Nutrition: The Building Blocks
component of strong bones. Fresh fruits, vegetables and dairy products provide the vitamins and minerals necessary for bone maintenance. For hydration, consider swapping tap water for mineral water, which contains additional nutrients.
Supplements for Extra Support
For individuals with specific life stages or needs—such as pregnancy, breastfeeding, menopause or post-menopause—dietary supplements can be beneficial. Research suggests that calcium paired with magnesium, rather than calcium alone, offers superior support for bone health. Magnesium enhances the activity of enzymes critical to bone maintenance, fostering a more robust bone microarchitecture and density.
A study published in Physiological Reviews highlights magnesium’s multifaceted role in human health, noting its importance not only for bone maintenance, but also for overall metabolic function. The synergistic effects of calcium and magnesium can make a significant difference in bone resilience.
The Role of Strontium in Bone Restoration
Strontium, a naturally occurring element in bones, has gained
attention for its role in bone health. Supplementation with strontium lactate may facilitate the actions of calcium and magnesium, further promoting bone maintenance. According to the Canadian Medical Association Journal, clinical findings support the use of strontium as a safe and effective component for improving bone density.
A Holistic Approach
Supporting bone health goes beyond addressing the bones themselves. Magnesium, for instance, contributes to intestinal and renal health, aiding in the body’s efficient use of calcium and preventing issues such as kidney stones. Incorporating magnesium into your routine can improve both bone and overall health outcomes.
By making informed choices about physical activity, diet and supplementation, we can take charge of our bone health and lay the foundation for a stronger future.
Deanna J. Nelson, Ph.D., and founder of ActiveSR supplements, is an internationally recognized leader in providing patented, best-of-class nutritional and mineral supplements for people of all ages. For more information, email DNelson@ActiveSR.com or visit www.ActiveSR.com
To succeed in life, you need three things: a wishbone, a backbone and a funny bone.
—Reba McEntire
The Well-Adjusted Teenager
Tips To Relieve Stress and Support Resilience
by Christina Connors
Teens are under tremendous pressure from academic demands, social expectations and the pervasive influence of technology, so it is crucial for them to have effective strategies to manage stress. By incorporating mindfulness practices into their daily life, they can develop resilience, reduce tension and enhance their overall well-being. A 2024 study published in the British Journal of Health Psychology found that just 10 minutes of daily mindfulness practice could significantly reduce symptoms of anxiety and depression. Participants reported a 12.6 percent decrease in anxiety and a 19.2 percent reduction in depression.
Helping teens in their mental health journey requires a holistic approach that addresses their physical, emotional and social needs. By fostering a supportive environment, providing education and resources, and encouraging healthy habits, we can help them thrive and develop into buoyant, wellbalanced individuals.
“It’s so important to establish open, nonjudgmental communication with our teens,” advises Chanie Messinger, a Brooklyn-based occupational therapist, educator and motivational speaker. “Feeling safe to talk about and express their feelings—especially
difficult ones—to a trusted adult is vital for ensuring mental health. A fun way to do this is to set aside one-on-one time each week to engage in an activity our child loves to do. This also shows our children that we notice what lights them up, helping them feel seen and understood.”
Encouraging Self-Care
Self-care is not just a trend, but a necessary practice for maintaining mental and physical health. Teens can benefit immensely from self-care activities, such as creating doit-yourself face masks with natural ingredients like oatmeal, avocado, aloe and green tea. This fun and relaxing activity can also improve skin health. Aromatherapy, using essential oils like lavender or eucalyptus, can enhance their mood and promote relaxation. These practices encourage teens to take time for themselves and develop healthy habits that can last a lifetime. “Joining the fun with your teen in this self-care practice is also a great way to bond and get to know them more deeply,” suggests Messinger.
Spring Cleaning the Mind
Spring break is an excellent opportunity for teens to declutter and organize both their physical and digital spaces. Encouraging them to clean out their lockers, rooms and phones can reduce mental clutter and create a more ordered and efficient environment. Tips for staying organized, such as using planners, setting reminders and designating
Gabriella
Csapo from corelens/CanvaPro
study areas, can help teens manage their time effectively and maintain a streamlined space, contributing to a clearer mind.
Breaking Social Media Habits
A study by the World Health Organization found that 11 percent of adolescents showed signs of problematic social media behavior, struggling to control their use and experiencing negative consequences. Girls reported higher levels of problematic social media use than boys (19 versus 13 percent). Thirty-six percent of young people reported constant contact with friends online, and 34 percent of adolescents played digital games daily, with more than one in five (22 percent) playing for at least four hours on days that they engaged in gaming.
A social media break can be a transformative experience for teens. “A key aspect of reducing the amount of time a teen spends on their device is giving them something healthy to fill that void,” says Michael Dzwil, senior director of clinical outreach for Newport Academy, a residential, mental health treatment facility for teens in New York. “Suggesting alternative activities, such as reading, exercising or spending time with family and friends in person, can help fill the gap left by social media and provide a refreshing change. Together as a family, delete social media apps or at the very least turn off notifications, so that the time each family member chooses to look
at social media is more intentional versus reactive.”
Modeling Healthy Behaviors
Teens often look to grownups for guidance. By openly discussing mental health, adults can help normalize it, reducing the stigma and shame that they might feel about their emotional and mental struggles. This openness may make it more likely for them to seek help when needed. By prioritizing wellness and mental health, adults send the message that self-care is important and acceptable.
As a community, it is our collective responsibility to ensure that teens have the tools and resources they need to thrive mentally and physically, paving the way for a healthier, more balanced future generation. Parents, guardians, teachers, school administrators, counselors and spiritual allies can all play a positive role in helping kids enter adulthood as happy, well-adjusted and wellequipped individuals.
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
Always be a first-rate version of yourself, instead of a second-rate version of someone else.
—Judy Garland
DroughtResistant Gardening
Conserving Water in the Backyard
by Sue Markgraf
Drought conditions due to hot, dry weather reached record levels in fall 2024, affecting every state but Alaska and Kentucky, according to the National Drought Mitigation Center at the University of Nebraska. With the gardening and outdoor living season only weeks away for most of the country, it makes sense that mitigating drought is top-of-mind for many. Solutions may be as close as the backyard.
Incorporating practices that conserve and protect water, such as adding drought-tolerant plants, is more than a trend in suburban, rural and even urban landscapes. “Each summer brings hotter temperatures than the previous year. It also brings more erratic weather patterns,” says Ashley Buzan, a plant expert with Woldhuis Farms Sunrise Greenhouse, in Grant Park, Illinois. “It makes sense for gardeners to consider utilizing drought-tolerant plants.”
According to Nikki Melin, a horticulturist with Midwest Groundcovers, in St. Charles, Illinois, “Planting for drought-tolerance is definitely a best practice.” Although mulching and
installing a rain barrel are important, so are strategically placed bioswales that direct and filter runoff naturally. Another solution is to add water-smart plants such as ornamental grasses, deep-rooted perennials and hardy shrubs that support drainage and stabilize slopes. These techniques move water to where it’s needed.
Other conservation methods include installing a rain garden or pondless waterfall or stream to recapture and reuse water. Replacing hard surfaces with porous materials or permeable pavers enables water to seep into the soil, supporting plant health. Before incorporating changes in the landscape, ask what is allowed by the city or town and obtain the necessary permits.
“Planting to keep water on your property to avoid runoff is a benefit to the greater environment,” says Melin. “Plants support overall water quality, which is a larger-scale benefit than your own backyard. Planting water-wise plants can help reduce the need for excess irrigation in times of drought, and this is where water conservation comes into play. Overall, there is a huge benefit in including plants that are water-wise.”
The Pennsylvania Horticultural Society (PHS) lists water-wise gardening as one of its top gardening trends for 2025. Such plants are drought-tolerant, which means they do not require frequent watering. Because they are typically adapted to the local climate, they hold their aesthetic appeal in times of stress.
“For home gardeners feeling frustrated with the constant maintenance of watering and keeping their gardens thriving in increasingly dry climates, water-wise gardening offers a solution,” says Andrew Bunting, vice president of horticulture at PHS. “From designing full gravel and crevice gardens to simply incorporating drought-tolerant plants, this sustainable approach reduces maintenance and helps create resilient gardens, even with increasing periods of drought.”
Heather Blackmore-Here She Grows Skyward Pink Veronica
By planting a little tighter, plants will knit together faster, which does a few things. “Not only will it shade the soil and prevent weeds from germinating, it also works like mulch by keeping the soil a little cooler, and that translates into less watering,” says Heather Blackmore, a lifelong gardener and popular Hear She Grows blogger. “Keep in mind that the first year after planting you may require mulch, but after that, the plants will do most of the work so you won’t have to.”
Planting for conservation and protection offers benefits to the homeowner. “Less use of irrigation water means lower personal cost and saved time,” says Melin. “No more dragging a hose around or experiencing flagging plants when there is either too little or too much water.” Reading the plant tag provides information about lighting, watering and where to plant. The National Gardening Association, National Garden Bureau, local public gardens and plant-based community
Water-Wise Plants
by Sue Markgraf
“Beyond getting plants established for the first few weeks after planting, I’m a miser with the watering wand,” says Here She Grows blogger Heather Blackmore. Here are a few plants that can handle her toughlove watering style. The list includes recommended plant hardiness zones from the U.S. Department of Agriculture (USDA), helping gardeners determine which perennials are most likely to thrive at their location.
• Skyward Pink Veronica from Darwin Perennials: Covered in pink spires during summer, this plant requires very little deadheading, grows about 15 inches tall, attracts pollinators and is a great front-of-the-border option. USDA hardiness zones 4 through 9.
organizations provide educational resources for regional recommendations.
“Light makes a big difference in what type of drought-tolerant plants you choose,” Buzan says, “For example, are they going to be planted in full sun up against a brick building, or in dappled light on the outskirts of your yard?” For hot, dry spaces, Buzan recommends Sedum ‘Carl’ (stonecrop); Sesleria autumnalis, commonly known as autumn moor grass; and Calamintha nepeta ‘Montrose White’. Others are Perovskia ‘Denim ’n Lace’ Russian sage, Baptisia ‘Lemon Meringue’, Achillea ‘Sassy Summer Lemon’ and Thymus vulgaris ‘Common Thyme’.
Buzan cautions that new plants—even drought-tolerant varieties—need to be watered well through their first season to establish strong root systems. Be sure to water the soil, not the foliage, and consider using triple-ground hardwood bark mulch. “A decent
• Amber Flower Carpet Rose: Apply a slow-release fertilizer in early spring for repeat flowering all season. This plant is disease-resistant and fragrant. Pollinators love them. USDA hardiness zones 4 through 10.
• Spring and Summer Alliums: Recommended varietals include ‘Summer Beauty’, ‘Bubble Bath’ and ‘Millennium’. These lollipop-like blooms on tall, sturdy stems are deer- and rabbit-resistant, and pollinator-friendly. USDA hardiness zones 4 through 8.
• Calamintha nepeta: These small white flowers blossom from summer to frost and have a minty fragrance. Nepeta is pollinator-friendly, drought-tolerant, and deer- and rabbit-resistant. USDA hardiness zones 5 through 7.
• SunBelievable ‘Golden Girl’ Helianthus: These drought-tolerant sunflowers will bloom until frost and are pollinator-friendly. USDA hardiness zones 10 through 11.
drink three times per week should suffice, if they’re bedded down properly with hardwood mulch,” she says. “One of the biggest mistakes gardeners make is putting down some form of non-permeable landscape barrier and then topping it with a few inches of rock. That’s a great way to cook your plants.”
We lessen the workload and conserve resources by educating ourselves about plants and practices that are good for people and the planet. “You don’t know what you don’t know,” says Blackmore. “I find that when I attend a garden walk, for example, I always come away with a bit more knowledge. And gardeners tend to be very generous with their knowledge.”
Sue Markgraf is a reporter, editor, columnist, field producer and media relations practitioner specializing in horticulture, environment and agriculture communications. Connect at www.GreenMarkPR.com.
Heather Blackmore-Here She Grows
SunBelievable Helianthus
Canine Gut Health
Protecting a Dog’s Microbiome
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
Gut health is essential for a dog’s well-being. For optimal functioning, the gut depends on its microbiome, a collection of microorganisms throughout the digestive tract that modulate inflammation; assist with digestion and nutrient absorption; protect against harmful bacteria; and influence mood, behavior and stress responses.
Immune Health and Inflammation
A 2018 report published in Veterinary Clinics of North America: Small Animal Practice outlines our current understanding of how the gut microbiome in dogs and cats is closely intertwined with their immune system. A protective mucous layer separates gut microbes from the intestinal lining, acting as a barrier to prevent harmful bacteria from interacting with intestinal cells.
Specialized dendritic cells extend out of the mucous layer to monitor microbial activity, differentiating between helpful and harmful bacteria. Two types of white blood cells control the proliferation of detrimental bacteria and prevent infections: B cells, which produce antibodies that bind to pathogens and neutralize them; and macrophages that surround and kill offenders and remove the dead cells.
The gut microbiome also manages inflammation—ramping it up to fight infections or keeping it at bay at other times. Factors like a poor diet, antibiotics and stress can disrupt
the balance of beneficial and harmful bacteria, potentially exacerbating inflammation or creating other gut health issues.
Dietary Recommendations
“Many processed dog foods contain fillers and artificial ingredients that harm dog gut health over time,” says holistic pet health coach Denise Bozenski. “Artificial preservatives, colors and flavors disrupt the gut microbiome. Common ingredients like corn, wheat, soy and byproducts
can cause inflammation and contribute to digestive issues.”
She recommends choosing high-quality foods made with whole, fresh ingredients, while avoiding heavily processed options packed with fillers. A homemade dog diet can be an excellent choice to promote gut health if it is balanced and made with naturally fresh ingredients. Variety is key for a healthy gut microbiome. A diet with diverse whole foods supports a pet's digestive system.
“A healthy gut needs a balance of fiber, protein, healthy fats, and essential vitamins and minerals. Omega-3 fatty acids from sources like fish or flaxseed oil also play a critical role in reducing inflammation,” explains Bozenski. She recommends a gut-friendly homemade meal plan that includes fiber-rich vegetables such as sweet potatoes, pumpkin, carrots and zucchini; easily digestible proteins, including fish, poultry and turkey; prebiotics like flaxseeds and chicory root; healthy fats such as coconut or flaxseed oil;
and fermented foods like kefir or plain yogurt that provide beneficial probiotics.
Transitioning to Fresh Food
Switching a dog’s diet from processed to fresh food requires a progressive approach to avoid digestive upset. “Start by mixing a small amount of naturally fresh dog food with their current processed food, gradually increasing the fresh food portion over seven to 10 days. This gradual shift allows the dog's digestive system to adjust,” recommends Bozenski.
She also warns against common mistakes such as failing to balance the diet properly and relying too much on a single ingredient. “Dogs need a variety of nutrients. Without the right proportions of protein, fats and carbohydrates, their gut health could suffer. Additionally, feeding too much of one
ingredient can lead to an imbalance in the gut microbiome,” she explains, adding that it is best to consult with a holistic pet health coach or canine nutritionist to ensure the diet is balanced and supports gut health.
“It’s important to avoid feeding dogs toxic foods like onions, chocolate and certain spices,” stresses Bozenski. “Many dogs are also sensitive to specific ingredients, which can cause issues like itchiness or yeast overgrowth.” To identify problematic ingredients, owners can conduct a sensitivity test followed by an elimination diet, which removes certain foods one at a time to find the offenders.
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 www.DrRuthRoberts.com
Forgiveness is Therapeutic
by Michael Borokhovsky
In
gratitude to my spiritual teacher Master Choa Kok Sui.
People familiar with healing arts know how effective they can be for various conditions. Practitioners will tell us how they can make our chakras squeaky clean and shiny for a remarkably fast relief. I also observed that the positive effect may not last long. After a session, the old-seated diseased and contaminated energies will tend to travel from the root of a chakra to its surface and the symptoms return. In fact, “best techniques” cannot produce long-lasting profound healing unless one learns to forgive. The teaching of any healing modality would be incomplete without the embedded practice of forgiveness.
Forgiveness is not just a nice thing to do, but it’s a smart thing to do. We are doing it for ourselves. Even if we were hurt a long time ago, the pain could still be felt fresh. That grudge often presents itself as a blob of murky dark energy that obstructs our energy flow, preventing us from moving on with our lives to achieve a profound healing and authentic happiness. Forgiving somebody does not mean accepting or justifying what was done to us, but rather releasing that negative energy that holds us down. It means that we are refusing to carry the burden of somebody else’s transgressions, and we choose to stay unaffected by it. “I am unaffected, and I release you out of my system”— that’s the meaning of true inner forgiveness. That’s why internal forgiveness is for all, no exceptions. Externally, however, forgiveness is on a case-by-case basis. To protect others from being hurt and preserve order in society, a certain degree of punishment and measured severity can be applied. That is done to prevent social chaos.
We don’t expect a baby to behave like a teenager. Then, do not expect a teenager to behave like an adult and, most certainly, do not expect every adult to behave like a mature soul. On the scale of spiritual evolution, we are all babies. Show mercy to others and mercy will be shown to us. Don’t be harsh on people. Forgive others and that deed will be deposited into our karmic bank. Surely, there will be a time of adversity when we want to ask for mercy and withdraw some of that spiritual capital. At the time, we don’t want to find your karmic account empty.
Practice forgiveness regularly. Forgive our past offenders first, release them out of our system, disconnect and move on with our lives. The next time someone mistreats us, do it immediately. Show loving-kindness to ourselves as well. When making a mistake, apologize, and don’t beat ourselves up. Don’t dwell on it. Just learn the lesson and don’t do it again.
Anyone can say or write anything. I suggest to meditate on this article as a seed thought. Question it, experiment and make your own conclusions.
Email your thoughts to PranicHealing@comcast.net. For more information on the Golden Light Pranic Healing Center, visit www.PranicHealingCenter.com.
SUNDAY, MARCH 30 | 11AM-5PM | THE DREXELBROOK | DREXEL HILL, PA
SPONSORED BY:
Welcome!
Sponsors
THE NUTRITIONAL WELLNESS CENTER OF SOUTH JERSEY
At the Nutritional Wellness Center of South Jersey (NWC), the journey to optimal health isn’t just about treating symptoms—it’s about unlocking your body’s full potential. Led by Dr. Sean Inselberg and Dr. Jocelyn Flay, NWC takes a cutting-edge, science-based approach to wellness, integrating functional medicine, holistic nutrition and advanced therapies to restore balance and enhance vitality.
A Personalized Path to Well-Being
Health isn’t one-size-fits-all, and neither is our approach. Through comprehensive health assessments and advanced diagnostic testing, our team designs customized wellness plans tailored to your unique needs and goals. Whether one is looking to boost energy, improve digestion, balance hormones or strengthen immunity, we’re here to provide guidance every step of the way.
Innovative Therapies That Transform Health
• Superhuman Protocol – A groundbreaking three-step system utilizing PEMF, oxygen and red light therapy, scientifically proven to improve circulation, reduce inflammation and optimize cellular function.
• Acupuncture – An ancient healing practice that promotes pain relief, hormone balance and mental clarity by stimulating the body’s natural energy flow.
• Functional Medicine – A root-cause approach using targeted nutrition, supplementation and advanced lab testing to correct imbalances and support long-term health.
• Neuro Emotional Technique (NET) – A powerful therapy
designed to clear emotional stress stored in the nervous system, fostering mental clarity and emotional resilience.
• Nutrition Response Testing (NRT) and Autonomic Response Testing (ART) – Advanced muscle testing techniques that identify nutritional deficiencies, toxins and stressors affecting overall health.
• IV Nutrient Therapy – High-quality vitamin and mineral infusions that boost immunity, enhance energy and accelerate recovery.
Empowering You to Thrive
At NWC, true wellness starts from within. Our mission is to equip people with the tools, knowledge and personalized care needed to live a vibrant, healthy life. For those ready to take the next step in their wellness journey, call 856-499-2160 or visit www.NWCNJ.com
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So skip the lines and register before you get to the door
Breayannah; Dr. Vadinio, DAc; Dr. Inselberg, DAc, MSc, CNS; Dr. Flay, DAc; Sail Miller and Samantha.
THE ZEN DEN
We are excited to welcome The Zen Den on Main as a sponsor of the Holistic Health & Healing Expo. Known for its thoughtfully curated selection of metaphysical items, The Zen Den is a place where visitors can explore tools for relaxation, healing and personal growth.
Located in Medford, New Jersey, The Zen Den offers an extensive collection of crystals, smudging supplies, teas, jewelry, singing bowls, essential oils, tarot and oracle cards, skincare products, Turkish lamps, dried herbs and more. Every item is chosen with care to help bring balance, beauty and a sense of tranquility into daily life.
Founded by April Willard after the loss of both her parents in 2022, The Zen Den is more than just a retail space—it’s a welcoming haven for all who enter. Inspired by her mother’s love of connection and personal interaction, Willard created a place where customers are greeted warmly and leave feeling valued. Whether searching for a meaningful gift, a tool for self-care or simply a peaceful space to recharge, The Zen Den offers something special for everyone.
For nearly two years, The Zen Den has been a cherished part of the Medford community, offering products and experiences that nurture the mind, body and spirit.
Visit them in person at 45 South Main St., Medford, New Jersey, or explore their offerings online at www.TheCenterLifeInBalance.com
Be sure to stop by their booth at the Holistic Health & Healing Expo to discover the magic of The Zen Den for yourself.
LIFEWAVE’S X39 LIGHT THERAPY PATCH
LifeWave’s X39 Light Therapy Patch is redefining the way we approach wellness, healing and healthy aging. This patented, cutting-edge technology— championed by local brand partners Renee Wehnke, April Woolley and Kellie Snyder-Roncace—harnesses the body’s own heat to activate its natural ability to restore and rejuvenate, all without chemicals or stimulants.
What makes LifeWave’s X39 Patch truly remarkable is that it’s the only product of its kind, celebrated for its ability to support optimal health naturally and effectively. The team has witnessed firsthand the incredible results it delivers, and they’re passionate about sharing this game-changing innovation. Often hailed as one of the most significant wellness breakthroughs of the past few decades, the X39 Patch is empowering people to take control of their well-being and age with vitality.
By stimulating the body’s own regenerative processes, the X39 Patch helps boost energy, metabolism, brain function, muscle recovery and collagen production—targeting areas that naturally decline with age. It even supports the activation of stem cells, which play a crucial role in maintaining youthfulness and vitality. As LifeWave’s inventor, David Schmidt, puts it, “It’s not just anti-aging; it’s age-reversing.”
The LifeWave team believes in the power of this non-invasive, revolutionary technology to help people feel younger, stay stronger and live healthier.
For more information, call Kellie Snyder-Roncace at 609-313-2580, April Woolley at 973-876-0552 or Renee Wehnke at 732-768-4727.
Sponsors
NATURAL AWAKENINGS
Creating
a community that
connects, educates and inspires each other to live a holistic lifestyle.
Shae Marcus
Meet Shae Marcus, a visionary entrepreneur and curator of transformative experiences who has been making a profound impact on people’s lives for over two decades. Shae’s dedication to fostering meaningful connections shines through her work with Natural Awakenings South Jersey and Philadelphia magazines, the Holistic Health & Healing Expo events and The 1111 Women’s Retreats. Her passion for health, wellness and community has brought countless individuals together, empowering them to live their best lives.
Natural Awakenings South Jersey and Philadelphia, proud sponsors of the Holistic Health & Healing Expo, are more than just publications; they are guides to living a healthier, more balanced life. The South Jersey edition, the region’s leading healthy living magazine, provides readers with essential insights to enhance their quality of life—physically, mentally, emotionally and spiritually.
Natural Awakenings South Jersey offers cutting-edge content on natural health, nutrition, fitness, personal growth and sustainable living. By featuring articles written by both national experts and local practitioners, it delivers a rich mix of trusted advice and practical tips for everyday wellness.
Each month, Natural Awakenings presents a fresh perspective on timely themes, offering inspiring how-to articles, expert interviews and news on holistic health and sustainability. Its mission is to connect readers with resources that support a holistic lifestyle.
For more information, email Hello@NASouthJersey.com or visit www.NASouthJersey.com, NAPhiladelphia.com
Workshops
11:15 FRANKLIN 1
$10 BACH FLOWER ESSENCES FOR WELLNESS
Sarah White, Soul Song Apothecary
During this session, you will learn about Bach Flower Remedies and how to choose flower essences to improve emotional health and overall well-being.
11:15 FRANKLIN 3
DONATION GET TO THE ROOT OF YOUR SYMPTOMS: MUSCLE TESTING DEMONSTRATION
Dr. Sean Inselberg & Dr. Jocelyn Flay, Nutritional Wellness Center
Uncover the underlying causes of your symptoms using Muscle Testing, Nutrition Response Testing (NRT), and Autonomic Response Testing (ART). You will have an opportunity to volunteer to be muscle tested by Dr. Sean, DAc, MSc, CNS.
11:30 BOARD ROOM FREE SIT WITH IT
LaVerne Price, Life Motion Perseverance
This workshop will help you identify what drives you, and gain self-awareness so you can move forward.
12:30 FRANKLIN 1 FREE GETTING TO THE ROOT OF HEALTH IMBALANCES
Wendy Romig and Stefanie Haris, Sage Integrative Health
Getting to the Root of Health Imbalances is a must-attend event for anyone looking to take control of their health.
12:30 FRANKLIN 3
$5 REIKI-INFUSED SOUND BATH WORKSHOP
Andi Daniels & Rebecca Zarnawski, & Beyond Healing and Just For Today Reiki with Rebecca
The combination of Reiki and Sound is a powerful method for attuning your mind, body, and spirit to higher frequencies and opening up your energy channels (chakras and meridians) to flow freely by removing blockages.
12:45 BOARD ROOM FREE THE HOW, WHAT, WHY OF THE AKASHIC RECORDS
Jade Rose, JadeRose.org
I’ll present some concepts of Akashic Records, meditations with them and how to use them.
12:45 FRANKLIN 2
FREE AYURVEDIC WISDOM AND KUNDALINI ACTIVATION WORKSHOP
Cathy Gabrielsen – Master Healer, Spiritual Teacher, Ayurvedic Health Coach and founder of the Gabrielsen Healing Center
Discover the Wisdom of Ayurveda and experience your Kundalini Awakening! Guided Chakra Clearing, Kundalini Activation Meditation and advanced energy healing.
1:45 FRANKLIN 1
FREE TRAUMA 101: DEMYSTIFYING THE IMPACT OF CHILDHOOD EXPERIENCES ON ADULT LIFE
Serena Franchini, RN, BSN, The Healing Fawn Inner Child Work and Somatic Therapy
This workshop will shed light on how unresolved childhood experiences, shape our behavior, relationships, and mental health as adults.
1:45 FRANKLIN 3
FREE 3 SECRETS TO HI-VIBE YOUR ENERGY FIELD AND BECOME A MANIFESTATION MACHINE
Dawn Ricci, DAWN RICCI LLC
Do you believe your energy can attract more clients and wealth into your life? As a former investigator turned spiritual guide, Dawn understands skepticism—used to demand hard facts. But at 50, a direct call from Spirit transformed her perspective, revealing that the most powerful mysteries lie within us.
2:00 FRANKLIN 2
FREE BECOMING YOUR OWN DOCTOR! UNDERSTANDING WHY THE BRAIN-GUT CONNECTION IS YOUR STARTING POINT WITH DR. PHILIP MACH
Dr. Philip Mach, Livefunctionally
A fun, insightful one-hour workshop that dives deep into the powerful relationship, between Your Brain and Your Gut.
3:00 FRANKLIN 1
FREE MINDFUL EATING & STRESS MANAGEMENT WORKSHOP
Joseph Wieliczko, Mindful Eating & Stress Management
A clinical psychologist with advanced certification in mindful eating teaching/training practices.
3:00 FRANKLIN 3
FREE RECLAIM YOUR POWER: AN INTRODUCTION TO SPIRITUAL EMOTIONAL MATURITY.
Nicole Sinclair, The Veda Den
Our SEM method offers personal transformation and deep spiritual growth for those that continue to struggle emotionally with the way things are in the world. It is designed to help you find emotional balance and reclaim your power and your right to happiness.
3:15 BOARD ROOM
FREE BALANCE YOUR MIND, BODY, AND SPIRIT ENERGY
Angela Brown, Soul Balance Wellness
Explore wellness strategies through a guided yoga flow, sound healing sessions, mindfulness exercises, and affirmations.
3:15 FRANKLIN 2
FREE MY OASIS OF HOPE
Dawn Mahalik, Somatic Breathwork with Sound Healing
Nonprofit dedicated to healing and uplifting our community. Our mission is to establish a wellness center that combines medical and holistic healing modalities for individuals affected by cancer, as well as the broader community.
& BEYOND
www.AndBeyond-Healing.com
Intuitive Readings, Energy Healing, End-of-Life Doula.
A LITTLE MENTAL
www.alittlemental.org/new-home
A Little Mental is a mental health and wellness company that addresses factors contributing to delayed mental healthcare. This includes issues around stigma, lack of awareness. health literacy.
ADJUST YOUR SLEEP MATTRESS
BOUTIQUE LLC
www.AYSMattress.com
Adjust Your Sleep (AYS) Mattress Boutique, in Marlton, NJ, aims to create an enjoyable and informative shopping experience. We believe that a good mattress is an investment in your health and well-being, and we are committed to helping you achieve a better night’s sleep.
AKASHIC RECORDS: WHAT, HOW AND WHY
www.JadeRose.org
I’ll present some concepts of Akashic Records, meditations with them. I’ll talk about how I use them, share how you could use them, and we’ll play with an introduction to Akashic meditation and visualizations.
AMAZING EARTH
Diane@AmazingEarth.co
Hand-crafted, small-batch herbal wellness and beauty products from organic herbs. Pendants, earrings and bracelets are made from ethically sourced crystals.
DAWN
RICCI, SPIRITUAL MENTOR, HEALER, PSYCHIC MEDIUM, AND SPEAKER
www.DawnRicci.com
Dawn Ricci, a Spiritual Mentor, inspires her clients to activate their energetic path to life’s true happiness. Dawn works with clients to energize their body, attract everything they want in life and works with actionable steps for aligning energy and intuition to unlock wealth potential.
EARTH
RADIANCE
HOLISTIC SKINCARE
https://EarthRadiance.com
Transform Your Skin with plant-based, vegan & ayurvedic products and services.
FIT TO MOVE
www.FitToMove.net
Helping YOU attain full body awareness to course correct the imbalances occurring within you. Relieve chronic migraines, knee & hip pain, low/mid back pain and more. Strengthen the brain’s connection to the body through our specialized program.
EUPHORIA INTEGRATED HEALTH & WELLNESS
www.EuphoriaIntegratedHW.com
Our mission at Euphoria Integrated Health & Wellness is to properly educate the community about holistic wellness through the use of cannabinoids, proper nutrition and even exercise!
GEM LIFE + BAR, WELL-BEING BARTIQUE
www.GemLifeCollective.com
Gem Bar is a booze-free bottle shop and pop-up bar offering an unforgettable wellness experience by crafting and sourcing amazing alcohol-free cocktails.
GLOBEX CONNECTIONS
www.GlobeXConnections.com
A unique travel club product designed for people of all ages to explore the world with one affordable package.
GREEN MOUNTAIN ENERGY
www.GreenMountainEnergy.com
We’re on a mission to protect our planet with 100% clean energy, carbon offsets and sustainable solutions.
HENNA BY ASH
Ashlesha628@gmail.com
Looking for that special something for your party? Henna by Ash can help. I am dedicated to bringing you the very best in safe body art. Homemade organic henna paste and cones. I am a freehand henna tattoo artist serving South Jersey and beyond. Offering kids’ birthday parties, henna parties, home parties, bridal mehendi, private appointments, a s well as both corporate and school events.
HONEY BUZ
https://HoneyBuz.com/about-us/whatmakes-us-buz
Natural Remedies: Harness the soothing and restorative properties of honey and hemp, perfect for healing and rejuvenating problem skin. Sensitive Skincare: Gentle yet effective, our products are designed to nourish and protect even the most delicate skin types. Chemical-Free Wellness: Enjoy peace of mind knowing our formulas are free from harsh chemicals, ensuring your wellness and beauty come naturally.
INFINITE WELLNESS
MyInfiniteWellness.net
Get to the root cause of your health issues and promote a successful journey to healing. Offering 45–60 minute visits with their functional medicine practitioners and provide ongoing support through their patient portal where you can send messages 24/7.
INFORMAL MATTERS 777
https://informalmatters777.com
Informal Matters 777 (IM777™️) is an online healing vortex designed specifically to help others not only navigate their journey, but align it in their highest favor.
INTERCONNECTIVE HEALTH
www.InterconnectiveHealth.com
Shea Kennedy, a Certified Homeopathic Expert, offers bioenergetic testing, sound therapy, lymphatic drainage, red light therapy, detox and nutritional programs, flower essences and more.
JAYA KAVA
https://linktr.ee/jayakava
Get rooted and raise the vibration! Kava, Teas, Vegan Eats and Events.
JUICE CAPITOL
www.JuiceCapitol.co
Juice Capitol provides great tasting raw juices to help cultivate the body. Offers several detox/cleansing programs. Our juices are made daily, handcrafted, bottled and are custom made.
KAIA SKIN
www.Kaia.Skin
Our unique formulations of natural & organic ingredients are customizable to suit specific skin needs and can be used either individually or in combination for an effective skincare ritual.
LA LUNA HEALING AND CRYSTAL
www.LaLunaHealingAndCrystals.com
Take advantage of our website where you can shop and or book any of the services being offered such as crystal healing, reiki healing and past-life regression.
LIFE MOTION PERSEVERANCE
http://LifeMotionPerseverance.com
At Life Motion Perseverance, we specialize in mindset coaching and Reiki healing to support your personal development journey.
LIFEWAVE
www.LifeWave.com/KellieSnyderRoncace
The LifeWave X39 is clinically proven to provide the body with a level of health and vitality that you have not experienced since you were in your youth.
LIVE FUNCTIONALLY
www.LiveFunctionally.com
Functional nutrition and lifestyle to optimize health to be healthy, happy and wealthy. I overcame personal health challenges and have a passion to teach others how to avoid chronic inflammatory illness.
MIND BODY ZEN
www.MindBodyZen.com
High-quality relaxation and sound therapy equipment accessible to everyone. Premium sound lounge products to promote wellness, without the premium price tag.
MINDFUL EATING & STRESS MANAGEMENT
EDUCATIONAL PROGRAM
http://Mindful4Life.com
Provide an 8-session, online group (limit 12) teaching an array of mindful eating and stress management (mindfulness based) practices.
NATURAL
HEALING HERBS & COSMETICS
NaturalHealingHerbs649@gmail.com
Specializing in handmade, organic skincare and haircare products, crafted with herbs, oils, and botanical extracts known for their healing properties. Some of her bestselling products, including her Turmeric & Honey Soap, have gained popularity in the UK, U.S., and Turks & Caicos due to their proven benefits.
NIBBLE AND NABBLE BAKED GOODS
NibbleAndNabble@outlook.com
We want our customers to be in their happy place each time they indulge in our products, knowing that they are consuming treats that are not only delicious but made with ingredients that won’t make them feel guilty.
PSYCHIC READINGS BY SANDRA https://PsychicGiftedNYC.com
Gifted spiritual advisor specializing in love and relationships with over 40 years of experience.
RENEWAL BY ANDERSEN www.Esler.com
Andersen deploys a comprehensive strategic approach to driving sustainable improvements.
SACRED SPACE USA
https://SacredSpaceUSA.com
Stop by our booth and allow yourself to be guided in Meditation, Relaxation, Regenerating and Healing your Mind, Body and Soul through Vibrational Sound Healing with Crystal Singing Bowls. Pick up one of our 432hz infused bracelets to assist your body in nourishing its greatest need. Love, Relationships, Prosperity, Health, Strength, Grounding.
SOOTHE WELLNESS
http://ExperienceSoothe.com
Experience profound levels of relaxation and relief with an innovative approach to nervous system health.
SOUL SPIRIT SALT SPA & WELLNESS
www.SoulSpiritSaltSpa.com
Salt Therapy can help detox your physical being. Symptoms from conditions such as allergies, sinus problems, asthma, COPD, skin issues and depression can be greatly alleviated and often healed.
STUDIO CHRISTINA
www.StudioChristina.net
Artist meets science nerd. In the 30+ years as an esthetician and makeup/brow artist, I’ve seen trends come and go. My clients themselves are my inspiration, and guided in a direction that accentuates their best qualities.
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THE 11:11 EXPERIENCE
www.The1111Experience.com
Our retreats are dedicated to providing transformative experiences for women who share a passion for travel, holistic wellness and spiritual growth.
THE AROMA ALCHEMISTS
www.TheAromaAlchemists.com
An aromatherapy-based line of self-care essentials using the highest quality ingredients. Everything is handmade by certified aromatherapist, Ashley Marie Marks.
THE CENTER FOR PRANIC HEALING https://PranicHealingUSA.com
Pranic Healing works on the principle that the body can heal itself. This highly evolved system is non touch complementary therapy used to accelerate the body’s natural ability to heal.
THE GABRIELSEN HEALING CENTER https://CathyGabrielsen.com
Deeply connected to the Angelic Realm, channeling the healing energy of Mother Mary and often accompanied by Archangels and Saints.
THE HEALING FAWN INNER CHILD WORK AND SOMATIC THERAPY
https://TheHealingFawn.com
Focused on guiding individuals through a step-by-step process of doing inner healing work. This can be an extrememly confusing and lonely time. My role is to support, guide and coach you to finding your true self.
THE SAFFRON BOOKS www.TheSaffronBooks.com
Saffron Books is dedicated to promoting Eastern thought, culture, and mythology by the distribution of literatures on the subject. We take pride in the quality of our books, which are compiled by world renowned authors, produced by accredited publishing houses, and admired by novices & enthusiasts alike.
THE ZEN DEN ON MAIN
Hello@TheZenDenOnMain.com
The Zen Den on Main carries wellness and healing products such as essential oils, minerals, gemstones, herbal teas and accessories, handmade soaps, wind chimes, singing bowls, candles, and other gifts from the Earth.
TRES FIORI www.TresFiori.com
Tres Fiori is a Latina-owned dessert company that is 100% gluten free, celiac-friendly organic where the buttercream artistry is beautifully edible and some would say, almost too beautiful to eat.
WOMEN WISE HOLISTIC HEALTHCARE AND WELLNESS
www.WomenWiseHealthcare.com
Specializes in women’s health, offering personalized, holistic, and traditional care. Founded by Eve Jacobs, MSN, CRNP, WHNP-BC, the practice reinvents women’s healthcare by prioritizing time, education, empowerment, and a whole-body approach.
Email Publisher@NAPhiladelphia.com for guidelines. We advise confirming in advance directly with the business or organization.
Saturday, March 1 –Sunday, March 9
2025 Philadelphia Flower Show – 10am8pm daily, (3/9) until 6pm. The PHS Philadelphia Flower Show is the nation’s largest and longest-running horticultural event and fundraiser featuring stunning displays by the world’s premier floral, garden, and landscape designers. Pennsylvania Convention Center, 1100 Arch Street, Philadelphia. https://tickets. PHSOnline.org/events
Monday, March 3 –Friday. March 7
Meditation: Five-Day Challenge – 7:157:45am. Let’s start the month and our mornings in community with a guided meditation practice led by Camaraderie founder, Maura Manzo. No experience needed, just a desire to learn. Zoom. Camaraderie Studio, 10 Cavalier Drive, Ambler. www.CamaraderieAmbler.com.
Saturday, March 8
Writing through Our Grief: A Careshop to Tend the Heart – 1-3pm. In this careshop, led by grief coach Naila Francis, we’ll turn to the page to express our grief through guided writing prompts. Stenton Museum, 4601 N. 18th St., Philadelphia. www.ThisHallowedWilderness.com.
Saturday, March 8 –Saturday, March 29
4-Week Learn to Shuffle Dance in Philly – Beginner Class 1 (12-1:30pm), Beginner Class 2 (2-3:30pm). This is a super fun way to learn something new while getting your heart pumping! Great for body and mind, and a real mood booster. Cost: $120. The Preston at Falls Center, 3300 Henry Ave., Philadelphia. www.MishanaYoga.com
Sunday, March 9
Inner Cycles: A Monthly Ritual Journey into Self + Season – 1-3pm. Come together in circle as we journey through the mandala of the year, intentionally exploring our inner universe. Cost: $50. Camaraderie Studio, 10 Cavalier Drive, Ambler. www.CamaraderieAmbler.com
Saturday, March 15
One Foot in Front of the Other: Spiritual Walking Practice – 10am-3pm. If you are looking for a way to find hope, courage and resilience in the face of life’s challenges and enjoy lovely grounds on a spring day and sample various walking practices plan on attending. Cranaleith Spiritual Center, 13475 Proctor Rd., Philadelphia. www.Cranaleith.org
Now + Then Marketplace Late Blooming Lovers Market -12-5pm. Calling all late blooming lovers to a chance to join in our annual lovers market in March with tons of vendors and celebrate the start of Spring. Love Sculpture, N. 15th St., Philadelphia. www.NowAndThenMarketplace.com.
Plants + Practice: An Integrative Approach to Incorporating Herbalism into Daily Life – 1-3pm. Theme: Digestion; Preparation: Handcrafted Tea Blend; Herbs: Chamomile, Mugwort, Marshmallow, Catnip,Coriander, Fennel, Ginger, Sage, Turmeric. Cost: $65. Camaraderie Studio, 10 Cavalier Drive, Ambler. www.CamaraderieAmbler.com
Thursday, March 20
PR Manayunk Park Run – 6:30-8pm. Whether you are training for a race, working on getting back into shape, or just looking for a few people to help knock a few miles out, our group runs are a fun and laid back way to spend an hour of your weekday evening. Philadelphia Runner, 4358 Main Street, Philadelphia. www.PhiladelphiaRunner.com
Saturday, March 22
Nourish: Monthly Women’s Open Floor Group – 1-3pm. Open Floor is a style of conscious dance that helps us resource ourselves through universal principles like grounding, centering, pausing, and spatial awareness. Cost: $40. Camaraderie Studio, 10 Cavalier Drive, Ambler. www.CamaraderieAmbler.com
Sunday, March 23
Acu-Nap: Community Acupuncture –1-145pm. This practice brings people together in a shared space to experience the therapeutic benefits of acupuncture: stress relief, nervous system regulation, improved sleep & digestion, increased energy, reduced anxiety and pain relief. Cost: $35-$50. Camaraderie Studio, 10 Cavalier Drive, Ambler. www.CamaraderieAmbler.com
Saturday, March 29 & Sunday, March 30
Inner Peace Holistic Expo – 10am-6pm (3/29) 10am-5pm (3/30). Rejuvenate mind, body and spirit at the 22nd Inner Peace Expo. Over 70 vendors plus lectures, a labyrinth, food trucks and more. First 150 visitors each day receive a swag bag. Cost: $10/day, free for veterans and children 12 and under. Inner Peace Holistic Expo, Morgantown Event Center, 6180 Morgantown Rd., Morgantown. www.InnerPeaceHolisticExpo.com
Sunday, March 30
Holistic Health & Healing Expo – 11am5pm. The go-to resource for natural wellness and green living in South Jersey and Philadelphia. The HHH expo is dedicated to empowering individuals to live a healthier lifestyle on a healthier planet, educating communities on the latest in natural health and sustainability, inspiring them to lead more balanced lives. The Drexelbrook, 4700 Drexelbrook Drive, Drexel Hill. www.Philly.HHHExpo.com
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.
Bodywork
AWAKEN & RESTORE MASSAGE AND WELLNESS CENTER
716 N. Bethlehem Pike, Suite 204A Ambler, PA 19002 267-221-7160 www.heartmindspiritconnection.com
Here at Awaken & Restore, Nancy Walton is a Reiki Master and combines individual Sound baths & Color Light Vibrational sessions to release energy imbalances to restore your body and mind to your natural state of homeostasis. She is also a Foot Reflexologist (since 1989) to optimize your energy and health. Call 267-221-7160 to schedule an appointment.
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.
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.
Experience profound healing through spirit connections. Receive clear evidence of loved ones’ presence and transformative guidance for life’s challenges. Gallery, private, and group readings, live or Zoom.
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.
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.
Philly
There is no time like Spring, when life’s alive in everything.
—Christina Rossetti
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6 Nights, Grand Ca ymans, Bahamas & Mexico Celebr ity Cr uise and Air Fare f or Two People, plus... VIP Event Tickets, Signed Author Books, Natural Beauty Products, Health Programs and more! NO PURCHASE NECESSARY TO WIN
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