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Dear Friends,
Happy New Year! January always feels like a fresh notebook waiting to be filled with aspirations, reflections and the exciting promise of new beginnings. It’s the perfect time to reset, rethink and refocus on the paths we want to explore in the year ahead. With this issue of Natural Awakenings Philadelphia, we’re here to inspire your journey of growth, joy and discovery.
We’re also thrilled to introduce a special section, Behind the Scenes, which highlights a few particularly remarkable local practitioners in our community. These individuals dedicate their time and expertise to fostering wellness and connection, and we’re excited to shine a spotlight on their inspiring work. Be sure to check out their stories and discover how they’re making a difference right here at home.
One way to embrace this season of renewal is by cultivating a beginner’s mindset—a practice rooted in the Zen Buddhist concept of shoshin. In “First Thoughts and New Experiences,” we delve into the profound simplicity of viewing the world with curiosity and openness, allowing ourselves to find wonder in the everyday. This perspective can help you approach challenges and opportunities with a fresh lens, sparking personal and spiritual growth.
As we reflect on our well-being, the connection between our diet and mood cannot be overstated. Our article, “Serving Up Happiness: Foods for Better Moods,” explores how the foods we consume influence our mental state. Learn how to swap processed, drive-through meals for wholesome, mood-boosting alternatives that nourish both body and soul. After all, who doesn’t want to eat their way to happiness?
The joy of family bonds takes center stage in “Secrets to a Joyful Childhood: Building a Family That Laughs and Loves Together.” From bedtime giggles to the unconditional love of a playful puppy, this article is a heartfelt reminder of how small, meaningful moments create lasting connections. It’s a celebration of love, laughter and the unique magic that children bring to our lives.
Speaking of puppies, don’t miss “Bonding with a Dog: Fun Tips to Build Trust, Calm and Companionship.” Whether you’re a seasoned pet owner or considering bringing a furry friend into your life, this guide will help deepen your relationship with your four-legged companion.
Each article in this issue is a gentle nudge toward reflection and forward-thinking, encouraging us to embrace intentional habits that nurture our happiness and health. Whether you’re exploring the beginner’s mind, adding mood-boosting foods to your plate, or simply soaking up the love of family and pets, let this January be your springboard for a year filled with purpose and possibility.
Here’s to fresh starts, meaningful moments and a year that’s as joyful as it is transformative.
With warmth and inspiration,
Shae Marcus, Publisher
Unlock Your Path to Wellness at the Holistic Health and Healing Expo
The highly acclaimed Holistic Health and Healing Expo returns to Drexel Hill from 11 a.m. to 5 p.m. on March 30 at The Drexelwood. This vibrant event will showcase a wide range of wellness products, services and workshops designed to help attendees embrace healthier lifestyles, with a focus on holistic health, spirituality and green living.
Attendees will have the opportunity to explore the latest trends in wellness and spirituality and discover cutting-edge products and therapies that support their well-being. The expo will also offer a diverse selection of informative and transformative workshops.
“Our goal is to create an immersive experience where attendees can discover wellness practices that nurture the body, mind and spirit; connect with top practitioners; and explore products that align with their health goals,” says Shae Marcus, founder of the event.
In addition to promoting physical, mental and spiritual wellness, the expo will feature eco-friendly living solutions, with exhibitors offering sustainable lifestyle products and eco-conscious wellness tools.
“Don’t miss the opportunity to connect with a supportive wellness community and take the first steps toward a healthier, more balanced life,” adds Marcus.
Attendance is free, but registration is required. Location: 4700 Drexelbrook Dr. For more information and to register, visit www.Philly.HHHExpo.com.
Manifest Your Wealth With Intuition
Dawn Ricci, a spiritual mentor and former investigator, recently inspired participants with her powerful talk, 3 Secrets to Energize Your Body, Attract Clients, and Get More Money in the Bank. Combining her investigative skills with her spiritual expertise, Ricci shared actionable steps for aligning energy and intuition to unlock wealth potential.
“Your intuition is your greatest asset,” Ricci explains. “When you align your energy with your goals, you naturally attract the resources and people you need to thrive.”
Her three secrets include amplifying energy to match personal and professional goals, creating a “client attraction field” through confidence, and using intuition as a wealth compass to identify opportunities often overlooked.
Ricci’s transformative approach empowers individuals to manifest abundance by tuning into their energetic and intuitive potential.
For more information or to book a consultation, visit www.BodyToWellness.com/consult
Dawn Ricci
Age-Related Balance Issues Studied
In a study published in the journal PLOS ONE, 40 adults over 50 completed gait, grip strength, knee strength and balance tests. The gait test consisted of a self-paced walk back and forth on an eight-meter-long walkway. The strength tests were performed seated on a custom-made device that isolated the wrist and knee of the participant’s dominant side. For the balance tests, participants stood on both legs with their eyes open for 30 seconds, then on both legs with their eyes closed for 30 seconds. With eyes open, they also stood on their dominant leg for 30 seconds, then switched to their non-dominant leg for another 30 seconds.
The researchers found that the one-legged test on the nondominant leg showed the highest rate of decline with age. A diminishment in the ability to complete this one-legged balance test, especially for those that cannot balance for five seconds, indicates a significant propensity for falls that hospitalize millions of seniors each year.
Cases of Cannabis-Related Syndrome Double
Cannabinoid hyperemesis syndrome (CHS) resulting from longterm use of marijuana is characterized by nausea, vomiting and abdominal pain every few weeks to months. CHS symptoms typically begin abruptly, within 24 hours of the last cannabis use, and may be relieved by hot baths or showers, which leads some people to bathe compulsively. Hospitalized patients’ symptoms are managed with intravenous fluids and anti-nausea drugs, but the most effective treatment is to stop cannabis use altogether.
According to a report in JAMA Network, CHS now affects an estimated 2.75 million Americans each year, particularly among men between 16 and 34 years old. From 2017 to 2021, emergency room visits for CHS in the U.S. and Canada doubled. In addition to the gastrointestinal issues, CHS may also cause dehydration, acute kidney injury and low blood levels of chloride, potassium, sodium and bicarbonate. Frequent vomiting may erode tooth enamel and promote tooth loss. Rare severe complications include heart rhythm abnormalities, kidney failure, seizures and death. The rise
Magnesium To Prevent Kidney Stones
In a study involving 76 adults published in the Natural Medicine Journal, researchers evaluated the effectiveness of magnesium supplements to reduce the risk of developing kidney stones. The subjects were divided into three groups; two of the groups took 120 milligrams of either magnesium oxide or magnesium citrate three times a day for eight weeks, while a control group took a placebo. A urine analysis was performed on each participant at the start of the study and after eight weeks.
The researchers found that magnesium citrate significantly reduced 24-hour urine oxalate levels and calcium oxalate supersaturation—two indicators of kidney stone risk. A reduction in the urinary excretion of calcium is believed to reduce the chances of developing kidney stones.
Nadzeya Haroshka from Getty Images
Disadvantages of Food Pouches for Children
Sales of children’s food pouches with plastic spouts have increased by 900 percent since 2010 and now outsell jarred baby food purees. They are convenient, cost-effective and easy for kids to use without assistance. Traditionally, parents have spoon-fed pureed food from a jar for the first few months of a baby’s life. The pouches contain a single ingredient or a mix of vegetables, grains, yogurt and meat.
A 2019 study in Nutrition Today found that the food pouches they examined contained significantly more added sugar and fruit juice concentrate than jarred and other packaged toddler foods. Healthcare professionals have raised concerns that overreliance on the pouches could interfere with nutrition; long-term food preferences; dental hygiene, because the soft food sticks to teeth before being washed away; and speech and language development, as children miss the opportunity to manipulate their tongue and jaw when swallowing lumpy, textured foods. Children reliant on the smooth, sweet taste delivered by the pouches may also develop aversions to natural fruits and vegetables.
Elephants Mitigate Climate Change
African forest elephants, a smaller cousin of the savanna elephants that inhabit the dense rain forests of central Africa, are natural climate-change mitigators. They shape their forest habitats by dispersing seeds from large, carbon-storing trees through their dung. Some of the seeds of trees responsible for the greatest carbon sequestration do not germinate until they are digested by the elephants.
As they forage for food, African forest elephants trample the dense underbrush, which promotes the growth of taller, denser carbon-capturing trees. Because the litter left from foraging is not easily decomposed, more carbon is accumulated in the soil. A 2019 report in Nature Geoscience estimates that one forest elephant can increase net carbon capture capacity by almost 250 acres, the equivalent of one year’s worth of emissions from more than 2,000 cars. African forest elephants are critically endangered as a result of illegal poaching and habitat loss.
Drones Reveal Lost Cities
The Silk Road was a series of ancient trade routes that once connected China to the Roman Empire. Research published in the journal Nature reported the discovery of two fortified cities—Tashbulak and Tugunbulak—in the mountains of southeastern Uzbekistan, 7,000 feet above sea level. Urban centers above 6,000 feet are rare.
The discovery is important because it had been assumed that ancient trade routes avoided the mountains of Central Asia. Archaeologists used light detection and ranging equipment (LiDAR), a drone mapping technology, to create a detailed map of these large urban centers, which included watchtowers, fortresses, complex buildings and plazas.
Julia Yashina from Getty Images/CanvaPro
dangdumrong from Getty Images Signature/ CanvaPro
Innovations in Photonics
In the field of photonics—the science of light generation, manipulation and detection—two companies are working on innovative technologies that hold promise for future uses. Ambient Photonics, in California, was inspired by photosynthesis to develop a solar cell that can generate power from low-level ambient light rather than direct sunlight. These indoor solar cells use a special dye to absorb light and create energy, making them more versatile and efficient than traditional solar panels. Because they are thin, flexible and can be applied to most surfaces, they could potentially replace batteries.
Swiss-based Slux has developed a faster, safer and more versatile way to communicate and send data using streetlights. It is essentially a high-speed internet connection that travels via the same light used in parking lots or around buildings. This new technology could have many other applications in wide-ranging fields, from ocean research to air travel.
Smart Traffic Signals
Idling in a car waiting for the pre-timed traffic light to turn green can be frustrating, time consuming and a cause of air pollution. A 2023 simulation published in Applied System Innovation found that deploying smart traffic lights at a single key intersection in a small Portuguese city reduced CO2 emissions by 32 to 40 percent and wait times by 53 to 95 percent.
Smart traffic lights use a combination of sensors, including vehicle detectors, cameras, and light detection and ranging equipment (LiDAR) to collect traffic data, enabling artificial intelligence algorithms to make real-time adjustments that maximize traffic flow. The investment in these technologies is up to local governments. For example, in late 2023, the Ohio-Kentucky-Indiana Regional Council of Governments announced that they would upgrade 45 traffic signals in high-traffic areas in Butler County, Ohio.
New Uses for Old T-Shirts
Many people have T-shirts that are faded, worn, torn, out of style or don’t fit anymore. Before throwing them out, consider giving them a new life as a useful item for personal or home use.
Scrunchie: Cut a 21-by-3.5-inch strip of fabric and fold it in half, lengthwise and inside-out. Sew the long edges together to make a tube. Turn the tube right-side-out. Thread an 8.75-by-one-quarter-inch piece of elastic through the tube and tie the ends of the elastic. Sew the ends of the tube together after folding in the edges to create an even seam.
Tote Bag: Start by cutting off the sleeves and neckline so the shirt resembles a tank top. This will be the top of the bag. Turn the shirt inside-out and mark a horizontal line across the shirt for the bottom of the bag, leaving at least 2 inches
below that line. Using scissors, cut threequarter-inch-wide vertical strips from the bottom of the shirt to the line drawn, cutting the front and back of the shirt at the same time. Take the first pair of fringe pieces (a front piece and its back piece) and tie them into a knot. Continue across until all of the pairs are tied. To further close any gaps, grab the top strand of the first tied set and tie it in a knot with the bottom strand of the set next to it. Repeat until all the strands are tied. Finally, flip the bag right-side-out again to hide the fringe. Alternately, to keep the fringe as a visible part of the bag, turn the shirt rightside-out before tying any pieces.
Dog Tug Toy: Using scissors, cut a shirt into thin strips, stretch the strips to reduce elasticity and then braid them together tightly. Tie a knot at each end and play a game of tug-of-war with the dog.
Memory Quilt: Cut each shirt as close to the neckline as possible, in a consistent size with the graphics in the center. Organize and lay out the squares. Stitch or sew the T-shirts in columns, then sew the columns together. Add batting and backing. The other side of the T-shirts can be used as the backing fabric, if assembled the same way as the front.
Braided Basket: The first step is to create braided yarn. Cut the T-shirt into long strips about two inches wide, and stretch the fabric to increase length and reduce elasticity. Braid three strips together. To add new material, overlap the end of the new fabric strips with the end of the existing strips and sew or glue them together with fabric adhesive before continuing to braid. The second step is to arrange the braid in a circular or oval pattern to the desired size and use heavy-duty thread to sew the braid to make the bottom of the basket. Using another braid, sew it to the outside of the bottom of the basket and then upwards to make the sides. Add a doublebraided handle and sew it to the top of the basket.
Cleaning Cloths: For shirts too worn to upcycle, cut them into squares and use them as cleaning cloths. When they are dirty, throw them in the washing machine and reuse.
Opening New Chapters
by Marlaina Donato
Diving into a new job, partnership or living situation might not be as scary as jumping into a fire or abyss, but fear of the unknown can certainly get a grip on us if we are not careful. Beginning anything new can feel unsettling, but with a little shift in mindset, anxiety can morph into genuine excitement. Whether taking piano lessons or trying a fitness class at the gym for the first time, we have one thing on our side: beginners have nothing to prove. Every master of their craft was once a novice, and remembering this can quell the ego’s impatience for perfection.
Curiosity, instead of fear, can become our internal navigation system, urging us forward as we turn a new corner or a new page. The month of January can bring expectations, fresh goals and, for the anxietyprone, flashes of what-ifs. It is not easy
approaching the unknown, even for the seasoned artist putting that first brushstroke onto a stark, white canvas. Tapping into our innate creativity helps us to see an open road of choices lying before us.
First steps can be shaky, but with a little purpose and fortitude, they become surer,
even elegant. Martin Luther King, Jr. advised, “You don’t have to see the whole staircase, just take the first step.” When we feel snagged in a web of procrastination or hesitance, reviving our sense of wonderment and childlike innocence can disarm doubt. Despite our fears and uncertainties, we might even experience some levity in our pursuits.
Greeting the New Year
• Try a different ethnic restaurant.
• Visit an unexplored town.
• Start a conversation with a previously unknown neighbor.
• Begin wearing hats or another signature piece, and own a new style.
• Learn an interesting word every week, and use it in conversation.
• Investigate an intriguing culture.
• Enroll in a cooking class, or learn to bake bread.
• Take a screen break and pick out a new book at the library.
Marlaina Donato is an author of several books, a painter and a composer. Connect at WildflowersAndWoodsmoke.com.
First Thoughts and New Experiences
Returning to Innocence Through Beginner’s Mindset
by Carrie Jackson
The new year brings a fresh focus on growth and forward thinking. An intentional way to harness this is to adopt the Zen Buddhist idea of shoshin, or beginner’s mind. This approach guides people to experience life with curiosity and openness, helping them let go of old patterns. It is a way of being that encourages practitioners to abandon preconceptions, embrace the world with a sense of wonder and see things from a more optimistic perspective. By examining and releasing old ways of thinking, expressing gratitude and incorporating different practices, the mind, body and heart open to novel opportunities.
The Beginner’s Mindset
“The idea of being open to the situation comes up repeatedly in meditative traditions,” says Steve Rogne, owner and director of Zen Shiatsu, in Evanston, Illinois. He notes that in his practice, shoshin is an essential part of shiatsu, a form of massage therapy that uses gentle pressure to stimulate the body’s acupressure points and meridian channels. Shoshin can aid in unblocking stagnant energy and harmonizing the flow of qi, or vital energy, in the body.
“As a situation arises, we have our natural responses, which may include wanting to change what is happening. Another perspective is to ask, ‘What if I accept things the way they are?’” Rogne explains. “Accepting situations for the way they are is the foundation from which we can respond. It’s like
a preparation for action without being the endpoint. We can simultaneously be open and respond mindfully.”
Learning to accept what is happening can also help us break old patterns of thinking and reacting. “There is a very common human dynamic to move toward the things we want and away from the things we don’t want; however, this can lead to a fixed response pattern that limits our growth,” says Rogne. “In shiatsu, we help people to recognize those patterns and find the balance between active response and trusting with faith. This trains us to listen to our inner wisdom and relax into outcomes that aren’t what we prefer.”
Mindfully changing patterns can open us up to new experiences that we had previously shut out. “You may find a willingness to move forward in new relationships, even though you’ve experienced that relationships can be painful, or perhaps you find the willingness to speak up even though there’s a chance you won’t be heard in the way that you want,” Rogne notes.
Keeping a receptive mind helps to open us up physically, as well. “In both shiatsu and the shoshin mindset, we trust that every person’s body is already working on its own healing. When we let go of our fixed holding patterns, the internal circulation is freed up, leaving the best possible opportunity for the body to regain all the healthy rhythms
of the organs and reduce conditions such as chronic pain,” Rogne asserts.
Optimism
Having hope and confidence about the future is essential in cultivating a beginner’s mind, helping to counter some of the fear and intolerance that can undermine our lives. “A shoshin principle is that there is not anything fundamentally wrong with us or with the world. This allows us to move forward with positive faith and engagement,” says Rogne.
“Optimism is a belief that good things will happen and that things will work out in the end,” says Victor Perton, founder of the Centre for Optimism, an Australian-based think tank dedicated to fostering realistic and infectious optimism around the world. “With optimism, we enter each experience expecting fresh possibilities, guided by a sense that there’s something meaningful to discover.”
This positive outlook has myriad benefits. “Optimism nurtures healthy longevity and acts as a powerful protector against major health threats like heart disease, cancer and dementia,” says Perton. “Optimism also lowers the risk of cognitive decline, as optimistic people tend to be more socially and physically active, helping stave off dementia and age-related memory loss.” A 2022 study of more than 150,000 racially diverse, older women published in the Journal of the American Geriatrics Society found that the most
optimistic women were healthier, lived 4.4 years longer than the least optimistic women and were more likely to live past age 90.
A positive outlook can help navigate the stress and anxiety of life. “Optimism doesn’t mean ignoring the challenge; it means approaching it with the belief that solutions are possible. Optimism and a beginner’s mind work together in this way, helping us to stay open to new paths, resilient in the face of setbacks and appreciative of life’s small, beautiful details,” opines Perton.
Incorporating small, intentional practices into our day can help us cultivate optimism. “Smiling with genuine warmth—even at strangers—can shift our outlook, and asking others, ‘What’s the best thing in your day?’ brings a positive energy to conversations,” says Perton. He also recommends simple grounding practices like gardening, yoga and meditation to nurture curiosity and positivity, noting, “Through these small habits, optimism becomes a daily practice and, in time, a personal superpower for resilience and joy.”
Reframing Our Outlook
Reflective practices encourage us to explore our goals with a fresh outlook. “Journaling is a practice that is just for you, and you’re not intending to share it with anyone else,” explains Shawn Brown, a Baltimore-based wellness facilitator and yoga teacher who helps clients
find a path to being their authentic selves. “It really allows you to examine what is popping up and what you are curious about. This might be learning a new language or starting a new yoga practice. When we look at things as a beginner, we are open to what we are truly interested in.”
A regular gratitude practice also helps bring us back to a place of grounding. “When we tap into gratitude, it expands our propensity to be creative and allows us to drop into the present moment. This is where we live, but when we think of the future or ruminate on something that happened in the past, we are pulled out,” says Brown. She encourages clients to take breaks throughout the day and recall a person, place or experience for which they are grateful. “Think about something that makes the corner of your mouth turn into a smile,” she suggests. “It can be as simple as gratitude for your partner who bought dog food or a neighbor who moved a package off the porch. This brings us back into our lives right now, and that’s where the beginner is.”
Cultivating a sense of play can also tap into a shoshin mindset. “As adults, there’s a need to have a goal or expected result in any situation. When you’re a beginner, you don’t have a specific outcome because you’re just learning. Play, especially with kids or an animal, is free-form engagement without the need to get it right or check something off our to-do list. Releasing the need for control and perfection opens us up and expands us for so many other options and possibilities,” Brown says.
Brown encourages her yoga students to be open in the way they approach their practice. “Coming into a pose in a different way can give us a new experience of it,” she says. “My approach to yoga is not that we’re trying to do the posture, it’s that we’re trying to feel the posture. It’s a mirror of our being and can indicate if you are feeling strong, tired, energized or wobbly. Rather than attaching a label of good or bad, you just notice, and that opens us up.”
Especially in the new year, Brown urges clients to replace “I have to” with “I get to,” which presents more of a growth mindset. “This is the time to reframe our goals,” she points out. “Trying something new, like taking a West African dance class instead of your regular spin class, shakes up the routine and keeps your mind and body learning. You get to be pushed out of the comfort zone, and that’s where the magic happens.”
Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.
—Dale Turner
Pexels from pixabay/CanvaPro
Serving up Happiness
Foods for Better Moods
by Zak Logan
Most of us feel a little grumpy when we’re hungry, but a diet that is dominated by ultra-processed packaged foods and drive-through meals increases our chances of experiencing chronic mood swings and symptoms of depression. Ultra-processed foods are characterized by a long list of additives—artificial flavors, colors, sweeteners, preservatives, salt and more—resulting in products that do not resemble their original natural state.
In a 2022 study published in JAMA Network Open involving more than 10,000 participants aged 18 or older, individuals with a higher percentage of their total energy intake from ultra-processed foods were significantly more likely to report mild depression and more mentally unhealthy and anxious days. Research involving more than 31,000 middle-aged women published last year in JAMA Network Open linked a higher consumption of ultra-processed foods, especially artificial sweeteners, to a higher risk of depressive disorders. Reducing ultraprocessed food intake by at least three servings per day lowered the risk of depression.
In order to produce serotonin, dopamine and other neurotransmitters that are crucial for balanced mental health, our bodies require vitamins, minerals and other nutrients found in real, whole foods. The Mayo Clinic recommends avoiding processed meats, sugary beverages, sweets and refined grains, and it gives a thumbs-up to feel-good fare on the Mediterranean diet that includes plantbased foods, such as fruits, vegetables, legumes, nuts, seeds and whole grains; healthy fats like olive oil; lean meats, including fish
and poultry; and some dairy, such as natural cheese and yogurt.
Brain Changers
According to Holly DeLong, a registered dietitian and the founder of Food & Mood, in Malvern, Pennsylvania, “Food is a form of medicine, and we truly can make big improvements in our mental and emotional well-being using the intersection between nutrition and mental health. Food, gut health and nutrient status all affect neurotransmitter production and balance. Certain nutrients are required to produce neurotransmitters.” She recommends the
consumption of mood-friendly, B-vitamin-rich leafy greens, avocados, lentils, sunflower seeds and nutritional yeast, as well as magnesium-packed whole grains, tofu and bananas.
“What we eat influences key systems in our body, especially blood sugar, gut health and inflammation, and these impact mood, energy, stress and anxiety,” says Amy Fox, a certified functional food coach and life coach in Cincinnati, Ohio. “Think of each meal as your ‘nutrition prescription’. These choices almost always predict how you’ll feel in a few hours. A helpful rule of thumb is to aim for foods with five ingredients or less
and limit boxed, bagged or wrapped items.” She also notes that high-sugar items, especially before bed, are the worst offenders.
What we eat, and when, can improve the body’s chemical balancing act. “Meal timing can be a huge factor in how food affects mood. Skipping meals and eating too close to bedtime can contribute to poor energy, lower moods and higher anxiety for some people,” explains DeLong.
Fox notes that consuming alcohol can also backfire. “Sometimes we think a glass of wine will help us unwind after a long day, but it has the opposite effect. Even small amounts of alcohol can disrupt the production of our natural happiness chemicals.”
Gut Health
Because 95 percent of serotonin is produced in the gut, nutritionally dense foods and
those containing probiotics and prebiotics promote the presence of good bacteria in the belly, which ensures the production of this neurotransmitter. Fox recommends three daily servings of fermented foods like kefir, kombucha, kimchi, plain Greek yogurt and naturally fermented sauerkraut found in the refrigerated section with “live cultures” on the label.
DeLong’s favorite go-to allies are sources of omega-3 fatty acids like salmon, walnuts and chia seeds to combat inflammation, an integral factor in fighting the blues. She praises the antioxidant potential of berries, acai and pomegranates, and suggests swapping coffee for L-theanine-rich matcha green tea to decrease systemic patterns of anxiety.
Protein Power
Protein is an unsung hero in eating to feel better. “A craving for sweets might indicate
a serotonin deficiency often linked to stress and low energy,” says Fox. “When you eat protein-rich foods, they help slow digestion, keeping blood sugar levels stable and providing a longer-lasting energy source.” She recommends lean chicken, beef, eggs, Greek yogurt, cottage cheese and legumes.
Consistent Change
According to DeLong, “Neurotransmitter health is not a predetermined, unchangeable defect as it is often seen. We can make an impact with the choices we make.”
Simple, consistent changes in the diet can produce lasting effects. “It’s about small, supportive choices that build up over time, shifting focus from restriction to nourishment,” says Fox.
Zak Logan is a freelance health writer dedicated to getting back to basics.
NATURAL HEALTH
MUSHROOM COCOA
YIELD: ONE BATCH SHOULD LAST FOR MOST OF THE SEASON UNLESS USED AS A COFFEE REPLACEMENT
Cocoa
Masala Chai (like Blue Lotus)
Turmeric
Himalayan Sea Salt (be careful adding this if sensitive to salt)
Ceylon Cinnamon
Mushroom complex: Chaga, Cordyceps, Reishi, Lions Mane (like NatureBell Organic Myco Guardians 10 in 1 Mushroom Powder)
Combine 1 tin of the Blue Lotus Masala Chai, 2-3 cups of cocoa powder (may vary per taste), ½ cup of the mushroom complex, 1 cup of Ceylon cinnamon, 1 cup turmeric powder and ⅛-¼ cup Himalayan Sea Salt.
Bring water to a boil, add between from 1 tsp to 1 Tbsp of the powder mixture to 12 ounces of boiling water, add milk of choice or a favorite creamer and sweeten according to preference (potentially coconut milk with agave). Use a frother for extra enjoyment. Happy sipping.
¾ cup ultra-filtered protein milk (found in many grocery stores)
1 scoop protein powder (whey, soy, egg white, pea or hemp)
½ frozen banana
Handful of frozen strawberries or other berries
1 Tbsp of flaxseeds
¼ cup of zero-percent-fat, plain Greek yogurt
Handful of kale
Place all ingredients in a blender and blend well. To thicken, add a few ice cubes or place smoothie in the freezer for 7 to 10 minutes.
Recipe courtesy of Amy Fox.
SUSTAINING GRAIN BOWL
YIELD: 1 TO 3 SERVINGS
1 cup whole grain of choice, cooked (millet; wild, brown or black rice; buckwheat; quinoa; farro; or amaranth)
1 to 3 cups vegetables, raw, lightly steamed, roasted or sautéed 4 to 6 oz of lean protein of choice, cooked (lean meat, egg, beans, legumes, tempeh, tofu or fish)
⅛ cup nuts, seeds, sprouts or avocado
Cook grain, vegetables and protein, depending on choice of ingredients. To build, layer grain as the base and add vegetables, protein and toppings.
Recipe courtesy of Holly DeLong.
In the realm of holistic healing, few stories are as compelling as that of Cathy Gabrielsen. Her journey from life-threatening illness to spiritual awakening and professional success is a testament to resilience, passion and an unwavering commitment to helping others. As the founder of The Gabrielsen Healing Center, Cathleen has turned personal trials into a thriving practice dedicated to guiding individuals toward true health, happiness, and balance.
Gabrielsen’s path was forever altered following a near-death experience caused by a severe battle with sepsis. This moment, which she describes as a profound spiritual awakening, clarified her life’s mission. “I knew I had to learn to heal myself emotionally, spiritually, and physically so I could use the gifts of healing I received,” she recalls. That mission became the foundation for The Gabrielsen Healing Center, a sanctuary for those seeking holistic and alternative approaches to health and well-being.
Years before founding her practice, Gabrielsen faced another transformative experience: a cancer diagnosis at the age of 32 while raising two young children. Determined to recover and prevent recurrence, she explored holistic health practices, including chakra healing, which became a cornerstone of her personal journey. “I realized I needed to learn how to heal myself when I couldn’t find the same support I had in prior years,” she explains. “That journey profoundly shaped who I am today.”
Gabrielsen’s passion lies in helping others find peace and balance in their lives. “Seeing someone’s eyes light up after a healing session, witnessing their clarity and soul alignment—it’s not about pride but an honor,” she says. Her work integrates energy healing, chakra balancing and holistic education to address her clients’ unique needs.
Through The Gabrielsen Healing Center, Gabrielsen’s mission extends beyond individual sessions. She has authored a bestselling memoir, developed courses in energy healing and collaborated with industry leaders. Her vision for the future includes international retreats, community-building initiatives and expanding her offerings to educate and inspire others.
Gabrielsen’s journey was not without its obstacles. From battling physical illnesses such as cancer, Lyme disease and thyroid issues to overcoming anxiety, PTSD and the pressures of overextending herself, she has faced significant personal challenges. “I had to learn to prioritize self-care and embrace my worthiness as a healer,” she reflects. “Once I let go of fear and resistance, my business became an extension of my own healing journey.”
Gabrielsen believes that these experiences have deepened her empathy and strengthened her resolve to share her story. “Our challenges help shape us and allow us to connect with others in meaningful ways,” she says. “I’ve found that sharing my journey inspires others to embark on their own healing path.”
Gabrielsen envisions the practice as a hub for healing, education and community. Her plans include partnering with influential leaders, hosting retreats and developing advanced courses to empower others in their healing journeys. “I believe my work is just beginning, and there’s so much more to come,” she
cathyGABRIELSEN
cathyGABRIELSEN
says. Gabrielsen is committed to building a legacy that not only heals, but also uplifts and transforms lives.
For those seeking to build a business driven by passion, Gabrielsen offers heartfelt advice: “Trust. Trust yourself, trust the process, and trust your vision. Work from your heart, where energy flows abundantly and freely. And always remember—you are never alone. You are divinely guided.”
Through The Gabrielsen Healing Center, Gabrielsen has touched countless lives, demonstrating that even the greatest challenges can lead to profound transformation. Her work stands as a beacon of hope and inspiration for anyone seeking healing, balance and purpose.
The Gabrielsen Healing Center is located at 325 Chestnut St., Philadelphia. For more information or to make an appointment, email GabrielsenHealingCenter@gmail.com or visit www.CathyGabrielsen.com
Behind the dynamic growth of Philadelphia’s health and wellness scene stands a powerhouse partnership: Danielle Massi and Alexandra Janelli. Both originally from New York, these trailblazers have firmly rooted themselves in the City of Brotherly Love, bringing with them a shared mission to elevate holistic health and healing for all.
Massi, the visionary founder of the SELF(ISH)philly events brand, has redefined wellness experiences in the region. Known for her ability to unite like-minded organizations, she creates large-scale events that inspire and uplift. Her upcoming ventures showcase this collaborative spirit: She’s co-hosting “Be SELF(ISH) at Dry Vibes Philly” at Location 15 on January 18. This innovative event will be a sober-curious celebration encouraging attendees to explore wellness and self-care in an alcohol-free space while connecting with like-minded individuals. Then on January 30, Massi will join forces with Wooder Ice, Alchemy X, Paris Fit and members of the Philadelphia 76ers for a fitness class on the court at the Wells Fargo Center followed by a 76ers game. These events highlight her passion for creating opportunities that bring people together to prioritize their well-being.
Beyond her event work, Massi is a bestselling author, international keynote speaker, cancer survivor and co-owner of Modrn Wellness, a brand she shares with her business partner Janelli.
Janelli is a trailblazer in the NYC and Philadelphia alternative wellness scene, renowned for her contributions to holistic health. As the founder of Modrn Sanctuary, she established a transformative wellness hub in NYC in 2016, featuring 15 treatment rooms and a luxurious Himalayan salt room. It quickly gained acclaim as a haven for celebrities and wellness seekers alike. In 2022, she expanded Modrn to Philadelphia, joining forces with Massi. Together, they were honored with Philadelphia magazine’s Best Holistic Hub award in 2024.
As an award-winning hypnotherapist and Best of NYC recipient, Janelli has earned widespread media recognition for her innovative techniques and exceptional results. With 14 years of experience, she identified a critical need for accessible mental health tools that go beyond calming users—they inspire true transformational change. In 2024, Alexandra launched burble, a groundbreaking guided visualization app featuring a five-step, patent-pending process that empowers users to address stress, anxiety and personal growth. Recognizing the value of her expertise in psychotherapy and shadow work, Janelli quickly welcomed her onto the burble team to enhance its transformative mission.
Their partnership is built on a foundation of shared
danielle MASSI
danielle MASSI alexandra JANELLI alexandra JANELLI
values, mutual respect and a commitment to making wellness approachable for all. Massi’s gift for curating transformative, in-person experiences complements Janelli’s trailblazing work in technology and hypnosis, creating a synergy that is unmatched in the wellness industry.
From hosting events like SELF(ISH)philly to co-creating innovative tools like burble, the duo is redefining what it means to lead in the wellness space. Their combined talents and relentless dedication prove that when two powerful minds align, the possibilities for impact are limitless. Together, they’re not just influencing the conversation around health and healing—they’re shaping the future of it in Philadelphia and beyond.
It has been said our eyes are the lens through which we paint meaning. And, for Amy Gillespie Dougherty, creator of Irigenics® Ancestral Eye Reading, this is a fundamental truth.
“Your eyes are the most sacred map of who you are,” says Amy, who first developed Irigenics® as a survival skill for at-risk youth, adoptees and individuals experiencing autism.
Irigenics® identifies unresolved and repeated patterns from ancestral experiences through the eyes and connects them to a person’s personality and life challenges. “For example, I read the eyes of the only woman who survived both Twin Tower bombings. I didn’t know it at that time, but be when I looked at her photos, the first thing I said was, ‘Wow! You’ve had some challenges with escape!’”
“We can see how people have unresolved patterns that keep showing up in their life such as issues with contracts, or getting trapped by a promise,” Amy says, adding, “If it’s weird, bizarre, unique, would-only-happen-to-you or happens to you over and over again, it’s ancestral and your eyes show us that blueprint.”
While this powerful tool can be life altering for anybody, Amy sees it as a game changer for many of today’s youth. “Often these ancestral images show us the many years and experiences it took to make an individual who they are today,” says Amy. “Because we can see both the generational good and the challenging, there’s an opportunity to learn why someone might be struggling with self-esteem issues or suicidal patterns. Imagine how impactful that information could be on a young person’s life. It could positively change their trajectory in immeasurable ways.”
Hardwired with a heart for kids and without ever having traveled abroad or spoken a foreign language, Amy took $150 and the idea that all children deserve the right to keep themselves and their siblings alive and moved to Africa. Over the six years spent in Mozambique, she launched a nonprofit which won the accolades of embassies and aid organizations worldwide and led her to be chosen as a finalist for the much-coveted annual CNN Heroes award. Her amazing experience is captured in one of her bestselling books, a memoir, Six Years in Mozambique, published in 2014.
Amy is a widely sought-after speaker who has devoted the last three decades to creating powerfully transformative self-discovery, awareness and life-coaching programs.
Amy continues to offer online readings, travel around the globe to seminars and shows as well as educate others about Irigenics® Ancestral Eye Reading.
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The new year will bring the unveiling of a new, mobile software app which will allow even better access to the process.
“Your eyes hold the answers. By magnifying your ancestral treasure map, you can begin to finally live the life you were born to live.”
For more information about Amy’s work, go to www.Irigenics.com
For Valerie Caraballo, founder of Viva Care Solutions Med Spa, her work is more than a career—it’s a calling. As a Nurse Practitioner with over two decades of experience, including years in the fast-paced environment of an emergency department, Caraballo’s journey has been fueled by an unwavering commitment to helping others.
During the pandemic, she saw an urgent need to bring wellness and healing to her community in a more accessible way. Inspired by this, she launched Viva Care Solutions, a med spa dedicated to holistic wellness and aesthetics. What began as a mobile wellness service offering IV therapies has since grown into a thriving brickand-mortar space in Philadelphia, where clients are treated with expertise, compassion and care.
Caraballo’s mission is deeply rooted in her belief that true beauty comes from within. Her work at Viva Care Solutions bridges the gap between physical health and emotional well-being. “It’s not just about aesthetics,” she explains. “It’s about helping people feel confident, strong and comfortable in their own skin. Seeing the transformation in someone’s self-esteem is the most rewarding part of what I do.” Whether it’s rejuvenating a client’s appearance or boosting their energy through wellness treatments, Caraballo’s dedication to making a positive impact shines in every interaction.
The journey to building her business wasn’t without challenges. Transitioning from bedside care to business ownership meant learning an entirely new skill set, from marketing to financial management. Yet Caraballo embraced these hurdles with resilience and determination. “I didn’t see failure as an end but as an opportunity to find a better solution,” she shares.
Her ability to adapt and grow has not only strengthened her business but also inspired her team to aim higher. Looking ahead, Caraballo envisions expanding into a larger facility with even more cutting-edge treatments. She dreams of creating a space where every client feels seen, heard, and cared for. Her goal is to build a legacy of wellness that uplifts her community, one individual at a time.
For Caraballo, success is measured not by numbers, but by the smiles on her clients’ faces and the confidence they carry out the door. Her work is a testament to the transformative power of compassion, innovation, and the belief that everyone deserves to feel their best. Through her passion and purpose, she’s not just enhancing appearances—she’s changing lives.
Viva Care Solutions Med Spa is located at 1613 Germantown Ave., Ste. 106, Philadelphia. For more information, call 215-681-1295 or visit www.VivaCareSolutions.com
Who knew that a young woman who recovered from a traumatic brain injury two decades ago would discover … not only her own path to healing … but also a way in which to inspire others to full health and well-being.
“We are each a unique and complete expression of creation, here to grow into our fullest capacity and to help others do the same. Our body has its own innate intelligence and biologically, it is designed to thrive. Our breath is the lynch pin to this process,” says Mroz. “Within our breath resides the Source of Life, the omnipresent force that unifies all creation. In many ways, the quality of our life is directly related to the quality of our breath.”
With a degree in recreational therapy, a master’s of science in yoga therapy and her work as a certified fitness trainer, she brings a remarkably vast list of experience and qualifications to each of her clients, students and teams. Yet,
it’s her connection to source energy and her open and joyful willingness to help others find their sacred space of inner resource and resilience that sets her apart from other practitioners.
In addition to working with private clients that primarily face neurological conditions, this dynamo with an upbeat and abiding gladness is an adjunct professor at Widener University working with its athletic department. Mroz is also the CEO of Inspired Athletix which provides teams, coaches and trainers the playbook to optimize mental and physical performance and resilience while cultivating self-leadership and camaraderie.
“Inner balance and vitality are available to each of us,” she adds. And, sometimes we need a special guide to light the way.
For more information, call Melissa Mroz, Inspired Athletix, at 215-378-9983 or visit www.InspiredAthletix.com.
valerie CARABALLO
melissa MROZ
Exercise With a Smile
Turning Workouts Into Playtime
by David J. Sautter, NASM (CPT, FNS, PES), ACE (SCS)
When it comes to exercise, many people think of rigid routines, grueling workouts and strict schedules, but joyful movement can make fitness fun, flexible and something to look forward to. It could be as simple as walking through the park, dancing in the living room or playing outside with the kids. Unlike traditional exercise routines that feel like obligations or chores, a joyful approach to fitness focuses on engaging in activities that feel good both physically and mentally.
“Movement does not have to be intense or complex; however, it must be intentional and innate,” says Katia Mashni, a healthand-wellness coach and registered dietitian/nutritionist in Michigan. “When you find and engage in an exercise program you enjoy, you are far more likely to stick to it and adopt it as part of your lifestyle because it makes you happy.” A 2020 study published in the International Journal of Environmental Research and Public Health of more than 2,300 adults found that those
engaged in moderate and high levels of activity had significantly higher life satisfaction and happiness than those with low activity levels.
Fun Fuels Fitness Success
Fun is a powerful motivator when it comes to fitness. A 2020 review of more than 2,800 studies and papers by researchers at Victoria University, in Australia, found that when people had fun exercising, they were significantly more likely to consistently exercise.
By regularly engaging in our favorite activities, we can create a healthier relationship with fitness. A study published in Frontiers in Psychology of more than 200 participants involved in different levels of activity found that after four weeks, active participants had higher levels of happiness, life satisfaction and self-esteem.
Adding Joy to Workouts
• Listen to music. An energizing playlist of favorites is a surefire way to boost a walking, running or strength-training routine.
• Exercise with friends or family. Increase the fun quotient by turning a gym workout or outdoor hike into a social event.
• Try something new or revisit a childhood favorite. Explore activities such as biking around the neighborhood, hula-hooping in the backyard or swimming at a local pool or beach. “I encourage people to get curious,” says Courtney Pelitera, a dietitian with a passion for sport and performance nutrition. “Maybe you loved swimming in high school, or you have always wanted to take your dog out on a hike, or the pickleball leagues popping up everywhere sound like fun to you. Try it out! We all start somewhere, and being new to something might even bring you into friendships with others who are also new.”
• Dance around the house. Turn household chores into a dance party by moving to the rhythm while cleaning or cooking.
• Play with pets. Get active by running, walking or playing fetch with the dog or by creating a fun obstacle course to do together.
Releasing the Guilt and Pressure
Many people feel judged or intimidated when it comes to fitness. Embrace these strategies to break free from the pressure to
exercise perfectly or to follow an intense workout routine.
• Let go of perfection. Focus on progress, not perfection. Every bit of movement counts, and it’s okay if goals or milestones are not achieved right away.
• Set a realistic pace. Whether starting or returning to fitness, it is important to honestly evaluate exercise readiness. Joyful movement is about doing what feels right for the body.
• Avoid comparisons to others. Everyone’s fitness journey is different, and trying to match others can take the joy out of it. Celebrate personal achievements, no matter how small.
• Focus on fun, not performance. Place less emphasis on the quality of the exercise movements and more on how pleasing those efforts are.
• Choose comfortable environments. Whether a solo walk in nature, a quiet yoga session or dancing at home, choose settings that feel relaxing and happy.
• Dress for comfort. Wearing feel-good workout clothes adds confidence and reduces self-conscious discomfort during exercise.
David J. Sautter is a certified trainer, nutrition specialist, and health and fitness writer.
The Power of One Word: Setting Intentions in the New Year
by Julie Mackey
As athletes prepare to embark on a new year of training, competition and personal growth, it is important to start by setting goals and intentions. Traditionally, this might involve creating a lengthy list of objectives, from improving physical performance to achieving specific milestones. However, an increasingly popular approach focuses on a single word that embodies the athlete’s aspirations for the year ahead. This practice, known as “one word,” can provide clarity, motivation and a sense of purpose throughout the demanding journey of an athlete.
In part, this coaching process revisits the one
word selection four times a year to ensure it remains aligned with the athlete’s purpose and motivation.
The Concept of One Word
The one word concept encourages individuals, including athletes, to select a single word that resonates with their core values and desired outcomes for the year. This word serves as a guiding principle, helping athletes maintain focus amidst the distractions and challenges of their sport. Jon Gordon, a motivational speaker and author, popularized this approach, emphasizing that a single word can encapsulate an
athlete’s vision and drive.
Psychological Benefits for Athletes
Research in sports psychology highlights the significance of intention-setting in enhancing athletic performance. A study published in the journal Psychology of Sport and Exercise found that athletes who set specific and meaningful goals showed increased commitment and improved performance. By concentrating on one word, athletes can simplify their focus, making it easier to align their daily training and competition efforts with their overarching aspirations.
Furthermore, a 2018 study in the International Journal of Sport and Exercise Psychology emphasized the role of mental strategies in enhancing performance. Athletes that adopted a singular focus reported heightened motivation and a clearer sense of purpose. This mental clarity can be particularly beneficial during intense training cycles or high-pressure competitions, where distractions abound.
Choosing Your Word
The process of selecting a word involves deep reflection and self-awareness. Commonly chosen words among athletes include “focus,” “resilience,” “commitment” and “grit.” Each word carries its own unique implications and power, allowing athletes to hone in on what they wish to cultivate within themselves.
To choose a word effectively, athletes can follow these steps:
1
Reflect: Take time to consider the past year. What were the challenges faced? What successes were achieved? What qualities contributed to those outcomes?
2
Visualize: Envision the athlete you aspire to become by the end of the year. What characteristics does this athlete embody? What mindset do they maintain?
3
Select: Choose a word that resonates deeply with personal aspirations. This word should evoke a sense of excitement and commitment, serving as a daily reminder of the journey ahead.
4
Embrace: Once the word is chosen, integrate it into daily life. Incorporate it into training routines, visualize it during workouts and use it as a lens for decision-making throughout the year.
The Impact on Performance and Growth
When athletes embrace a one-word inten tion, they create a framework for growth and resilience. For example, if an athlete chooses the word “resilience,” they may find themselves better equipped to handle set backs, injuries or challenging competition. This mental fortitude can foster not only improved performance but also a deeper en joyment of the sport.
As the new year unfolds, athletes have a unique opportunity to harness the power of one word to guide their training and competition. By selecting a single word that encapsulates their intentions, athletes can enhance focus, motivation and resilience. In a sport where mental toughness is as crucial as physical ability, the simplicity of one word can provide clarity amidst chaos, ultimately leading to a more fulfilling and successful athletic journey. Embracing this practice may very well be the key to unlocking new heights in performance and personal growth in the year ahead.
Author’s Note:
Ironically, one word also serves as an inspirational tool for me. Learning my clients’ one word throughout the years has inspired me to continue this process with myself and my friends. In fact, positive one-word, self-talk simplicity has become a cornerstone for scaling my business.
Julie Mackey is the owner of FLEX Mind, Muscle, Might, a mental performance and movement company. She has coached athletes at all levels to excel in both sports and life through the mastery of mental conditioning, self-myofascial release, mind-based stress reduction, breathwork, mental imagery, meditation and yoga mobility. For more information or to schedule a discovery call, visit JulieMackey.com.
MODRN WELLNESS
The Rise of Holistic Health
Integrating Eastern Wisdom with Modern Wellness
by Shae Marcus
As people grow increasingly dissatisfied with symptom-focused health care, holistic health practices are gaining momentum for their emphasis on prevention, personalized care and addressing root causes of illness. Functional medicine, Chinese medicine, naturopathy, holistic dentistry and functional dietetics offer a comprehensive, integrative approach to wellness. By combining Eastern traditions with modern innovations, these practices are transforming how we think about health and healing.
Functional Medicine: Personalized and Proactive Health
Functional medicine focuses on identifying the underlying causes of chronic conditions and creating tailored solutions. Unlike conventional care, which often targets specific symptoms, functional medicine practitioners examine how lifestyle, environment and genetics contribute to health challenges. This approach often includes detailed diagnostics and personalized
plans involving dietary changes, stress management and natural therapies. A 2019 study published in BMJ Open found that patients receiving functional medicine care reported significant improvements in overall health and quality of life compared to those in traditional primary care settings.
Chinese Medicine: Ancient Techniques for Modern Well-Being
Traditional Chinese Medicine (TCM) emphasizes balance and interconnectedness within the body’s systems. Practices such as acupuncture and herbal therapy are designed to harmonize the body’s energy (or “qi”) to prevent and treat illness. Acupuncture, for example, has been shown in multiple studies to reduce pain, relieve stress, and improve sleep by stimulating the body’s natural healing mechanisms. According to the National Institutes of Health, acupuncture is effective in managing chronic pain conditions such as migraines and osteoarthritis. The holistic perspective of TCM ensures that the emotional, physical and environmental aspects of health are all considered.
Naturopathy: Healing with Nature’s Tools
Naturopathy blends natural remedies with modern scientific knowledge to create a personalized approach to health. Naturopathic doctors often use non-invasive therapies such as botanical medicine, homeopathy and hydrotherapy to support the body’s natural healing processes. Prevention is a key focus—naturopaths work to strengthen the immune system, manage stress and prevent chronic disease.
Naturopathy also excels in addressing hormonal balance. Naturopaths assess factors such as adrenal function, thyroid health and reproductive hormones to identify imbalances that contribute to fatigue, mood swings or weight issues. Through natural therapies like dietary adjustments, herbal remedies and stress-reduction techniques, they help restore hormonal equilibrium, enhancing overall vitality. This approach is particularly beneficial for individuals seeking alternatives to pharmaceuticals or looking for natural ways to optimize their health.
Functional Dietitians:
Food as a Foundation of Health
Functional dietetics highlights the critical role of nutrition in preventing and managing illness. Functional dietitians assess factors like gut health, food sensitivities and nutrient deficiencies to develop personalized eating plans that align with an individual’s unique needs. By optimizing nutrition, they address issues like inflammation, energy levels and mental clarity. According to a 2022 report by the Academy of Nutrition and Dietetics, the growing demand for functional dietetics reflects consumers’ desire for personalized,
preventive care. Whether supporting weight management or improving chronic conditions, functional dietitians ensure that nutrition is not just about eating—it’s about thriving.
Holistic Dentistry: The Mouth-Body Connection
Holistic dentistry emphasizes the link between oral health and overall wellness. Treatments focus on prevention and the use of biocompatible materials to minimize potential toxins in the body. Holistic dentists also address issues like gum health, airway function and how dental work impacts systemic health. By treating oral health as part of a larger system, holistic dentistry contributes to improved physical health, reduced inflammation and better sleep quality.
Holistic health care goes beyond symptom management to treat the whole person—body, mind and spirit. These practices prioritize prevention, natural healing and individualized care, empowering patients to take an active role in their well-being.
As interest in holistic health continues to grow, these integrative models highlight the value of addressing root causes and harmonizing all aspects of health. Whether through functional medicine, TCM, naturopathy, functional dietetics or holistic dentistry, these approaches offer sustainable solutions for achieving balance, vitality and long-term wellness.
Shae Marcus is Group Publisher of Natural Awakenings South Jersey & Philadelphia.
THE ENERGY ENHANCEMENT SYSTEM
plays a vital role in supporting human cell regeneration through mechanisms such as optimizing cellular energy, promoting balanced communication, rejuvenating mitochondrial function, stimulating DNA repair, supporting cellular metabolism and reducing oxidative stress.
EESYSTEM BENEFITS
Increased Energy
Improved Mental Focus
Improved Immune Function
Better Sleep
Emotional Stability
Decreased Pain
Decreased Depression/Anxiety
Reduced Inflammation
Accelerated Healing
Stimulates Cellular Regeneration
DNA Repair
Renews Sense of Well-Being and Joy
Improves Circulation and much more!
Secrets to a Joyful Childhood
Building a Family That Laughs and Loves Together
by Christina Connors
There are no sweeter sounds than the giggles of a child playing with a puppy or the giddy singing voice of a little one at bedtime. When these life-affirming moments are consistent and shared among a family, such heartfelt and abiding contentment can be considered a type of joy that becomes second nature, impacting children in enduring ways.
“Joy is the building block for developing resilience, improving mental health and supporting cognitive performance,” says Dr. Chanie Messinger, a Brooklyn-based occupational therapist, educator and motivational speaker. “It’s important to remember that our ability to experience joy is directly dependent upon our ability to be open to experiencing all the rainbow of emotions, including sadness, anger and frustration. To me, creating a joyful home means that, as a family, we practice accepting and holding all of our emotions through joyful play, deep connection and creativity.”
“Everything starts in the home, and our kids take their cues from their parents and caregivers,” says Harmony Longenecker, founder of The Classical Academy of Sarasota, in Florida, a private pre-kindergarten through 12th-grade classical liberal arts school. “It is important to model for our kids how to be grateful, generous and joyful, and doing things together as a family fosters those qualities.”
A systematic review of research published in the International Journal of Environmental Research and Public Health suggests that positive family dynamics like cohesion and communication strongly predict the happiness of children and adolescents. Here are some ways to incorporate joy in the home to benefit the whole family.
Reduce smartphone use. Children thrive whenever their parents and other family
members are fully present in their lives. When spending time together, it is vital to remove distractions as a way of enabling and deepening the connection to one another. Eliminating or reducing smartphone use during family time is an important first step. To learn more, Longenecker recommends reading The Opt-Out Family: How to Give Your Kids What Technology Can’t, by Erin Loechner.
Champion a gratitude jar. Encourage everyone to write down what they are thankful for on pieces of paper and drop them into a large jar. Once a week, invite each family member to pull out a gratitude note and share it with the group, encouraging discussion.
Have a family dance party. “Moving our bodies is a great way to release tension and boost serotonin,” says Messinger. For added fun, stop the music every so often and have everyone freeze in place in outlandish positions that represent an emotion. Family members then take turns guessing what the emotions are. Is it boredom, anger, glee, frustration or anticipation? This enjoyable game can improve the emotional intelligence of children.
Engage in a child’s favorite activity. Plan an afternoon or day trip around a child’s passions, which could be attending a car race for the auto enthusiast, painting outdoors for the child artist or having a family fashion show for the budding clothing designer. “Tapping into what our kids appreciate and noticing what lights them up is how we can create feelings of safety and joy,” says Messinger.
Hold recurring family meetings. At the beginning of each season, sit down together and set family goals for the quarter, making sure to include both thoughtful intentions and fun activities. “Communication and setting intentions regularly as a family is not only a fun way to spend time together, but also opens up conversations about the power of setting intentions and following through,” says Longenecker.
Get moving outdoors together. Go for a family bike ride. Take a walk in nature. Visit the zoo. Exercising in the sunshine or under a sparkling night sky is not only great for everyone’s health, but also a fun way to bond and make special memories.
Keep a tidy household. A well-ordered home is a joyful one. Make chores fun by playing music while decorating, cooking, cleaning or doing laundry together.
Develop a family manifesto. Jointly write down a code of conduct and set of beliefs that identifies the family. “Getting clear on who we are as individuals and as a family helps our kids know their true selves. By helping them develop this inner knowing, it will help them navigate the world with confidence and be less likely to succumb to unhealthy peer pressure,” says Longenecker.
Hit the reset button. “Oftentimes being crabby is a habit,” says Longenecker.
“Establish a rule: When a family member wakes up crabby, they must return to their room and take a few moments of alone-time to breathe and decide to shift their emotional state to a more positive one. If there are feelings that need to be seen and heard, be sure to help them express those emotions through conversation and cuddling.”
Practice radical generosity. The act of giving is healthy for the soul. A beautiful way to practice generosity as a family is to serve together. Volunteer at a local charity, or pay for a stranger’s meal at a restaurant. Such acts of kindness strengthen our empathy muscles and fill our spirits with joy.
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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Bonding With a Dog
Fun Tips To Build Trust, Calm and Companionship
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
Engaging with the family dog can strengthen the relationship, improve well-being and bring joy. With a little planning, each interaction offers dogs and their owners a chance to exercise, bond, explore and have fun.
Benefits of Interacting With Dogs
In a 2020 study published in Scientific Reports involving 35 dog owners and 58 dog-human activities, researchers concluded:
• Physical interactions with dogs, such as playing, training exercises and being greeted by the dog, increased the owners’ positive emotions, including happiness, joy and contentment, while at the same time reducing feelings of stress, anxiety and fear.
• Owning and caring for a dog was linked to an increased sense of purpose, meaning, responsibility and fulfillment, as well as a positive feeling of companionship.
• While not directly tied to dog-human activities, the general experience of having a dog contributed to a more positive outlook on life.
Dog-Owner Bonding
According to the National Institutes of Health, a strong bond with the family pet can lower a person’s blood pressure and decrease levels of cortisol, a stress-related hormone. Playing or relaxing with a dog engenders a sense of safety, while also allowing the dog to feel calm and less reactive. Dogs that regularly share activities with their
owners tend to show more affection, trust and excitement.
A 2024 Finnish study published in Science Daily determined that during interactions, dogs tended to be in sync with their owners’ stress levels, as measured by heart rate variability. This suggests that a close bond between a dog and their companion can build an emotional connection and even affect underlying physiological responses. What we do with our pets can have an effect on their emotional disposition, and ours.
Fun Activities
Carla Brown, a dog trainer and holistic pet health coach in Truckee, California, offers these tips to keep dogs happy and healthy.
Play and Exploration: Dogs are happiest when they can play and explore off-leash. This time is essential for their physical and mental growth. If off-leash spaces are not available, find other ways for the dog to play and explore.
Running and Playing: Running and playing release a dog’s endorphins—hormones that can help reduce stress, anxiety and depression. These activities also improve brain function, support immune health, reduce inflammation and help regulate appetite. Varying the activities keeps them mentally and physically healthy.
Mental Stimulation: Teaching the dog basic nose-work skills is a great way to challenge
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their mind and provide calm, enriching experiences. Start nose work by tossing a treat for the dog to find. Use simple phrases like “Find it” or “Search.” As the dog gets better at finding the treat, make the search more challenging by hiding treats in different spots. Dog puzzles, snuffle mats and frozen stuffed toys that hide a treat inside are other ways to teach nose work.
Safety Tips for Dog-Dog Play: Dog-dog play can be rough and scary to the inexperienced observer. They rear up, wrestle and use open mouths. When dogs play together properly, no one should get hurt. Good playmates take self-imposed breaks when play escalates too much. On the other hand, puppies need help to calm down and stop playing.
Tips for Human-Dog Play: Set clear rules and follow through to ensure play is fun and safe. Teach cues like “Sit” and “Give a hug.”
Don't allow rough play that promotes bad mouth habits. If a dog is used to roughhousing at home, they won’t understand that it is not okay with others. Allowing the dog to jump on their owner when they come home might suggest that it is okay to jump on strangers.
Safety With Kids and Seniors: When it comes to playing with children or older people, the rules are stricter. Dogs should be discouraged from using their mouth or jumping on people. This is why controlling play is important. Giving the dog a cue to sit, wait, take or drop will help them calm down. If the dog has trouble calming down, give them regular breaks. The reward is playing by the rules.
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.
March 30th 11AM - 5PM
Small Steps to Big Results
Easy Ways to Achieve Your Goals
The start of the new year is a great time to reflect on the past year and look at how we can adjust and improve all aspects of our lives. Instead of setting unsustainable health goals at the beginning of the year such as working out every single day and eating “clean” 100 percent of the time, let’s talk about setting “SMART” goals that we will be able to stick with throughout the whole year.
SMART stands for specific, measurable, achievable, relevant and timely. When setting new goals, whether it be dietary, fitness or even financial, this is a great tool to use. Specific: clearly state the goal we are looking to achieve. Measurable: make the goal quantifiable. Achievable: being realistic and attainable in a given time frame. Relevant: aligned with our overall goals and priorities. Timely: set the goal for a specific deadline or timeframe.
Let’s go through an example of a SMART goal. Specific: I will drink eight glasses of water per day. Measurable: I will track my water intake in a journal or using a water tracking app. Achievable: I will keep a water bottle with me throughout the day and refill it regularly. Relevant: Drinking enough water is essential for overall health and hydration. Timely: I will do this for the next month. This is how we can set ourselves up for success. When we broadly set goals such as “I’m going to lose 50 pounds in 2025,” we’re setting ourselves up for failure because there’s no action plan to execute this goal.
Further Tips for a Healthier Lifestyle
It’s all about creating new habits, which can be very challenging. So here are some tips to help us succeed. First, start small. Example: Instead of saying we will work out every day (highly unlikely we stick to this), let’s start with “I will go for a two-minute walk three days out of the week.” Next, associate that new goal with something else so that we remember it. Example: “I will go for a two-minute walk after dinner three days out of the week.” Lastly, give ourselves credit after doing this habit. It’s extremely important to associate any new habit we are trying to create with a positive emotion. When we do the opposite (such as “dreading” to go to the gym), this tells our brain this is not a good habit, and we shouldn’t continue it. Consistency is key when creating new habits. If we are having a hard time sticking with our new habit, go even smaller with the goal (i.e., one minute of walking after dinner). It sounds silly, but it’s a lot easier to commit to one minute versus one hour. More times than not, we’re going to walk for more than a minute anyway.
Now it’s our turn. It’s 2025, and we need to decide what we want this next year to look like. Grab a journal and start writing down goals. Then, take each goal and create some “SMART” goals out of that while using the habit-forming tips. We will be surprised how much easier we achieve these goals as well as create new healthy habits. Feel free to share goals with someone else or seek out a coach or provider that can help with accountability and work through any barriers that may come up. Remember, give some grace. No one runs a 5K overnight. They start with walks, then short runs and finally make their way to running a 5K.
Jennifer Brannigan, RD, LDN, IFNCP, CDCES, is a registered dietitian and certified diabetes care and education specialist. For more information or to make an appointment, visit www.FunctionalDietitian.com.
Email Publisher@NAPhiladelphia.com for guidelines. We advise confirming in advance directly with the business or organization.
Wednesday, January 1
Men’s Yoga Collective – 6:30pm. Join us at Philly Mens Yoga Collective and become part of a thriving community of men dedicated to personal growth and collective camaraderie. Cocoon Philly, 6452 Greene St., 2nd Floor, Philadelphia. www.CocoonPhilly.com
Thursday, January 2
Birth Chart Astrology Reading - 1011:30am. Offering a comprehensive reading of birth charts in January & February. Cutting-edge and precise approach. Tooba Fashions, 5207 Walnut St., Philadelphia. www.AstroJulien.com
Saturday, January 4
Winning at Weight Loss – 9am. Are you tired of diets and workouts that don’t deliver lasting results? Winning at Weight Loss goes beyond traditional methods by addressing the emotional and spiritual blockages within your body’s energy system that sabotage progress. Cost: $27. www.TraceyCardello.com/events
Woman’s Sensuality and Confidence Building Workshop – 12-3pm.Join us as we take a journey through sexual healing and confidence building. Raport Counseling Center, 6703 Germantown Ave., Suite 200, Philadelphia. https://RaportCounselingCenter.com
Empowered Connection Men’s Circle – 2-3pm. A safe, conscious space for intentional brotherhood, meaningful connection, healthy masculinity, community, vulnerability, sharing, support, and personal empowerment. Palo Santo Yoga & Wellness, 1707 E. Passyunk Ave., Philadelphia. www.PaloSantoWellnessBoutique.com
Sunday, January 5
Pole Dancing Beginner Series – 10-11am. Our 4 week beginner series are the perfect way to try out pole dancing and learn some foundational pole skills while having fun and getting a great workout! Awakenings Dance & Fitness, LLC, 3901 B, Suite 305, Main St., Philadelphia. www.AwakeningsPoleFitness.com
Monday, January 6
Power of Eight Intention Group Mondays – 6pm. Participants talk through situations and create an affirmation. There’s a healing meditation focused on the selected person and the affirmation. Afterward, everyone has a chance to share about their experience in the meditation. www.NewThoughtPhilly.org.
Tuesday, January 7
Moneyfe$tation – 6pm. We explore how your thoughts, beliefs, and energy shape your financial reality. You’ll learn how to identify and release the limiting money stories holding you back from true prosperity, aligning with your soul mission for a more fulfilled life. www.TraceyCardello.com/events
Wednesday, January 8
Sunrise Fitness Hike – 7-8am. Take a midweek break to greet the sun, clear your mind, and get your heart rate up. Pennypack Environmental Center, 8600 Verree Rd., Philadelphia. PEC@phila.gov.
Thursday, January 9
Sacred Feminist Tarot Circle – 6:30-8pm. Join us at the Sacred Feminist Tarot Circle in Doylestown for an empowering and enchanting evening of tarot readings, discussions & more! Cost: $13. Hops/Scotch Basement Bar, 22 South Main St., Doylestown. https://HopsScotch22.com
Saturday, January 11
Meditation Mindfulness – 7-8pm. Relieve stress. Connect with others. Find balance and ease. One breath at a time. Mindfulness meditation is the practice of bringing a relaxed, clear attention to the present moment. Cost: Pay as you can. Harmonie Hall, 4372 Fleming St., Philadelphia, www.BemindPHL.com
From Struggle to Serenity: A Journey to Inner Peace and Lasting Love – 9pm. Life’s challenges can leave you feeling stuck, disconnected, or unable to create the relationships you truly desire. Struggle to Serenity is a transformative program designed to help you release emotional blockages. Cost: free. www.TraceyCardello.com/events
Saturday, January 18
Be Self(ish) at Dry Vibes – 11am. Indulge in the ultimate booze-free healing experience. Location 215, Spring Garden St., Philadelphia. www.SelfishPhilly.com.
Sunday, January 19
Intro to Tension & Trauma Release – 12:302pm. During this interactive 90-minute class you’ll drop into the mind/body connection, embrace a sense of community, and explore this powerful technique to release years of deeply stored emotional and physical trauma. Palo Santo Yoga & Wellness, 1707 E. Passyunk Ave., Philadelphia. www.PaloSantoWellnessBoutique.com
Monday, January 20
MLK Jr. Day Vaccination Clinic – 9am. This year, in addition to vaccinating your cat or dog, human flu vaccines will be offered to owners thanks to a partnership with Penn Medicine. By appointment only, limit two pets per household. Cost: free. Penn Vet’s Ryan Hospital, 3900 Spruce St., Philadelphia. 215-898-4680. www.Vet.UPenn.edu/veterinary-hospitals
Thursday, January 30
Women’s New Moon Cacao Circle –6:30pm. This circle was created to bring sisterhood where it is needed. To bring women together to share our visions and our intentions in a solution based way through (non-denominational) prayer, song, dialogue, and inner reflection. MamaFlowers@MamaFlowers.com
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Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Publisher@NAPhiladelphia.com to request our media kit.
Coaching
STEPHANE PONCELET
570-449-2219
calwl2022@gmail.com
www.Create-A-LifeWorthLiving.com
Clients learn to observe and respond to deep-seated emotions of conflict, emptiness, and loneliness that often arise from family dysfunction. Guided in mourning the unchangeable aspects of their past, helped to own their truths and grieve their losses, clients are encouraged to show themselves the love, patience, and respect they truly deserve. A transformative process which creates a life that is truly worth living.
Take a Journey of Self-Discovery revealing your unique Soulful Map to healing, transformation & spiritual expansion. Kathy is a clinical psychologist who offers women holistic psychotherapy with specialties in energy psychology (Heart Assisted Therapy, EFT), energy medicine (The Body Code), healing trauma and spiritual mentoring. Classes and retreats for women integrate wisdom from Andean Energy Medicine, Mystical Feminine Archetypes, and AngelicEnergetics. As a shamanic practitioner, Kathy offers Andean Medicine Sessions, Munay Ki Initiations, ceremony, and workshops. Angelic Healing Journeys and AngelicEnergetics sessions and workshops welcome everyone.
Functional Nutrition
JENNIFER BRANNIGAN, RD, LDN, IFNCP, CDCES
Jen@FunctionalDietitian.com
856-873-1498
Jennifer Brannigan, a Registered Dietitian, Functional Nutrition practitioner and Certified Diabetes Educator, specializes in using food as medicine to address chronic health conditions. With a personal journey of overcoming endometriosis, acne, and gut issues, she’s passionate about empowering others to heal through natural approaches. Functional lab tests may be utilized to guide personalized treatment plans. Free consultations available.
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.
Just let go—and fall like a little waterfall.
—Bob Ross
Intuitive Healing
SUSAN COSTANTINO DRUMMOND RM, INTUITIVE MEDIUM
NJBalance at The Center, Life in Balance
45 S Main St, Medford 609-923-3154
Susan@NJBalance.com
www.NJBalance.com
Susan is an Intuitive Medium and Reiki Master. She specializes in intuitively enhancing the mind, soul and physical body with healing energy for your highest well-being.
Love, Sex & Relationship Coach
TEJA VALENTIN COACHING, LLC 609-905-LOVE
108 W Merchant St, Audubon, NJ 08106
Teja@TejaValentin.com
• TejaValentin.com
Are you ready to live fully tapped in and turned on? If you are a yes, then this is your sign. Find your purpose, feed your passion, and free your pleasure. Learn to embrace and empower yourself to live and love to its fullest potential through transforming old blocks, fears and stories. Return to your true nature where sex is sacred, beautiful and healing; where being empowered is not being something we are not, but rather being whole and integrated. Together we will work deeply in a safe and gentle loving container. I work primarily with women and couples who are ready to commit to themselves.
Microdosing
PETER EDUARDO REYES
Microdosing Educator
Breathwork Instructor
Meditation Coach
MicrodosingForMedicine@gmail.com
Psychedelics have long been misunderstood and underutilized. With Peter, clients will learn to integrate the practice of microdosing for personal growth. Microdosing will be paired with breathwork, meditation, and diet to shift habits and explore oneself. Microdosing is commonly used a variety of issues from getting off SSRIs to exploring and activating one’s creative outlets.
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