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One of the things I cherish about being from Jersey is the privilege of experiencing all four seasons. Just when I begin to feel weary from the summer heat, Mother Nature graces us with the cool embrace of fall. The air turns crisp, layers become our new fashion statement, fire pits crackle to life and the leaves begin their vibrant transformation. In my family, we have a cherished tradition of apple picking at a local orchard, followed by the warm, comforting scent of spiced apples baking in the oven. And let’s not forget those melt-in-your-mouth apple cider donuts— just thinking about them makes me eager for fall’s arrival!
September also marks the time when our summer vacations, or weekends “down the shore,” start to wind down. Kids head back to school, and we all begin to settle back into our daily routines. It’s the perfect moment to refocus on our physical and emotional well-being.
This September issue of Natural Awakenings South Jersey is dedicated to Emotional Healing, a theme that feels particularly relevant as we transition into this season of change. Our feature story, “Stopping the Trauma Cycle: Mind-Body Healing Strategies,” shows us ways trauma can affect us all—whether through loss, heartbreak, or unexpected life events. With 70 percent of adults having experienced at least one traumatic event and over one-third of all youth exposed to community violence facing post-traumatic stress disorder, it’s clear that this is a topic we cannot ignore.
In addition, we explore “Emotional Healing as a Family: How Parents Can Model Mental Health Skills.” This article offers invaluable insights into how families can support each other through these challenges.
We’re also featuring some wonderful local voices in this issue. Local high school student Emily Ashton shares her “Coping with Senior Stress: Navigating the Final Year.” Her practical advice and mindful approaches offer a fresh perspective on managing the pressures that come with this significant life stage. Additionally, don’t miss our article on “Embracing Meditation: A Guide for Busy Minds” which provides easy-to-implement strategies to cultivate mindfulness amidst the hustle and bustle of everyday life.
Also, don’t miss our story on the “Health Benefits of Yoga: Resolving Trauma and Other Mind-Body Challenges,” and a heartwarming article on the “Healing Power of Therapy Dogs: Benefits for Post-Traumatic Stress Sufferers.”
As we embrace the beauty of autumn, let’s also embrace the opportunity to nurture our emotional health. Here’s to a season filled with warmth, healing and all the joys that fall brings.
With warmth and anticipation,
ttheravenwoodfarms@gmail.com heravenwoodfarms@gmail.com 609-315-4075 609-315-4075
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Prevention is the hallmark of good healthcare. As your proactive partner in health, I am devoted to helping you and your family stay healthy. At The Institute for Medical Wellness, we integrate traditional family care with holistic and complementary medicine to treat the whole person for a healthy heart, mind and body. Our balanced, caring approach empowers you to tap into your body’s natural ability to heal by addressing the root cause of illness – not just medicating symptoms.
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The Holistic Health & Wellness Fair will take place from noon to 5 p.m., September 29 at Holly Hills Elementary School, in Westampton. The free-admission event, organized by Joyce Knox, CEO of Connect2Holistics, offers a transformative experience dedicated to nurturing and rejuvenating the mind, body and spirit.
“Join us for a day of enlightenment and meaningful connections,” shares Knox. “Prepare to be inspired and empowered to take charge of your health and wellness journey.”
Attendees will have the opportunity to explore a variety of exhibitors providing holistic products and services aimed at achieving well-being in all aspects of life, from natural remedies to mindfulness practices.
Dr. Frederick Burton, author of How to Outlive Your Doctor: Using Alternative Medicine, will be the keynote speaker, sharing his insights and expertise. Special guest Azaad Bacchus—a spiritual reader, healer, adviser and visionary—will also be in attendance.
Featured activities include meditation, reiki and other energy healing therapies, chiropractic services, intuitive readings, massages, foot detox, nutrition guidance, health screenings and workshops. Door prizes and giveaways will also be available.
Location: 500 Ogden Dr. For more information or to register, visit www.Connect2Holistics.com.
This fall, women can embark on a transformative journey through Tracey Cardello’s exclusive group healing courses rooted in energy psychology. These online programs provide practical tools and insights to help participants take control of their emotional, spiritual and financial well-being.
“Whether you’re looking to overcome past traumas, improve relationships or align your energy with abundance, these courses offer a supportive environment for deep healing and growth,” says Tracey Cardello, LCSW, a holistic therapist.
Courses include Emotional Alchemy 101, where participants learn to transform negative emotions into positive energy, and Moneyfe$tation, which helps shift mindsets to attract financial prosperity. The Struggle to Serenity course, designed specifically for women, addresses the challenges parental wounds and societal pressures have on adult relationships, offering a path to renewed strength and inner peace.
Adds Tracey, “Don’t miss out on this opportunity for profound transformation. Spaces are limited, so reserve your spot today to join a community of women dedicated to healing and personal growth.”
In addition to group sessions, Tracey offers private individual therapy for those seeking a deeper personal healing journey.
For more information or to book a free clarity, call 201-252-7061. To register, visit www.TraceyCardello.com.
Explore mind, body and spirit at the all-inclusive Yoga Cape May Annual Holistic Yoga Retreat from January 31 through February 2, 2025, at the Marianist Retreat Center, in Cape May Point. The theme for this year’s “we-treat” is Listening with Our Hearts. The package includes a two-night stay with nutritious vegetarian meals.
This event helps participants deepen their experience with yoga and meditation, connect deep within themselves to discover their authentic selves and find their paths to wholeness. Experience guidance in various styles of yoga, meditation and other holistic workshops for all levels. There will also be a bonding drum circle, so attendees should bring their drums or other percussion instruments.
Cost: $299 all inclusive. Space is limited; sign up early. A nonrefundable $50 deposit is required to reserve a space. Deadline for payment in full is Dec. 31. Location: 417 Yale Ave. For more information or to register, call Karen Manette Bosna at 609-827-8886, email KBosna28@yahoo.com or visit www.YogaCapeMay.com.
At Functional Health and Acupuncture Institute we specialize in helping you identify, understand and correct the root causes of your health issues, and change the trajectory of your health path.
We combine principles of Functional Medicine with Traditional Chinese Medicine to help you lead a happier, livelier, more pain free life!
We specialize in:
• Stress Related Hormone Imbalance
• Thyroid Health
• Autoimmune Conditions
• Gluten Sensitivity and Leaky Gut
• Chronic Pain
Dawn Ricci, a certified spiritual adviser and mentor, is now offering a personalized 1:1 Mentorship program designed to prompt deep self-reflection and personal growth. Participants are encouraged to explore the philosophical question, “What are you pretending not to know?” By addressing this question, individuals can confront truths they may be overlooking in their business, career, relationships or spiritual journey.
Ricci’s intuitive mentoring is tailored to each client’s unique needs, with programs starting with a 90-day commitment. Her guidance helps clients embrace their true selves and pursue their deepest desires.
Interested individuals can register for a free 30-minute Inspiration Call with Ricci to assess their direction and explore techniques that open up new possibilities.
For more information or to schedule the free call, visit www.DawnRicci.com/mentor
Rooted Holistic Center, a trauma-informed 501(c)(3) nonprofit wellness facility in Haddon Heights, is celebrating its grand reopening with a renewed focus on trauma-informed somatic practices. The center offers both group classes and personalized one-on-one sessions, including massage, intuitive bodywork, red light therapy, infrared sauna, yoga, breathwork and coaching.
Owner Jennie Claire emphasizes the center’s commitment to creating a personalized healing path for each individual: “We are overjoyed to help our community heal with fresh offerings and new faces.”
The weekly schedule features unique events, including First Friday Drum & Meditation with Tamara McGovern and Nidra & Sound Healing on the second Friday, replaced this month by Meditation, Sound and Quantum Healing with Brianna Schuster. A special solstice event from 5 to 6:30 p.m. on September 22 offers gentle movement, breath and sound with Claire. Rooted in Recovery, a proprietary 12-step program for trauma and addiction survivors, begins at 10 a.m., September 8.
“Our mission is to provide a safe space for everyone to heal and grow,” Claire adds. “With our revitalized offerings, we’re more dedicated than ever to helping individuals on their journey to wellness.”
Location: 308 White Horse Pike. For more information, visit www.RootedHolisticCenter.com.
Local hairstylists interested in the metaphysical aspects of hair are invited to an Intuitive Hair Workshop from 10 a.m. to 1 p.m. on September 30 at Mystic Ginger, an apothecary, hair studio and boutique in Blackwood. Led by certified energy workers Kellie D’Ascenzo —the studio owner—and Kristen Dolan, the training will explore how hair can act as energetic antennas, channeling subtle cosmic energy to enhance vitality, intuition and tranquility.
Participants will learn techniques such as intuitive hair coloring, energy work and the creation of botanical hair apothecary treatments. “Hair holds our energy and spiritual abilities, serving as a natural extension of our nervous system,” says D’Ascenzo.
The workshop will also cover how to honor the energy of the crown chakra, set the tone for client appointments and incorporate intention into hair services. Attendees will gain practical skills to protect and cleanse their energy throughout the workday, benefiting both clients and providers.
“As a hairdresser, it is vital to learn and utilize techniques that protect your energy before you begin your work day,” notes D’Ascenzo.
Location: 36 S. Black Horse Pike. For more information or to register, email www.MysticGingerApothecary@gmail.com. To book an intuitive hair appointment, visit www.MysticGingerApothecary.com.
The Holistic Health and Healing Expo will showcase more than 25 workshops and 125 vendors from 10 a.m. to 5 p.m on October 6, at the DoubleTree Hotel, in Cherry Hill. This year’s event promises a vibrant array of well ness products, services and engaging sessions designed to promote a healthier lifestyle.
“We are thrilled to bring the HHH Expo back to New Jersey,” says Shae Marcus, founder of the event. “Our goal is to create an immersive experience where at tendees can explore the latest in holistic health and wellness, connect with top practitioners and discover new products that support their well-being.”
www.hhhexpo.com
The expo will feature a variety of exhibitors offering everything from organic skin care and nutritional supplements to energy healing and yoga sessions. Attendees will also have the opportunity to participate in free workshops and enjoy live demonstrations throughout the day.
The Holistic Health and Healing Expo aims to provide a platform for self-improvement and community engagement, fostering an environment where wellness enthusiasts can learn and connect.
Cost: Attendance is free, but registration is required. Location: 2349 Marlton Pike W. For more information and to register, visit www.NJ.HHHExpo.com
The findings of a study on the long-term effects of diet were presented at the June 2024 meeting of the American Society for Nutrition, in Chicago. The study tracked diet and cognitive abilities of more than 3,000 adults enrolled in a British survey since 1946. The participants’ diet was analyzed at five points in time, and their cognitive ability at seven points. The researchers found that higher dietary quality was closely linked with greater cognitive ability, including working memory, processing speed and general cognitive performance. Those with the highest cognitive abilities over time ate more vegetables, fruits, legumes and whole grains, and less sodium, added sugars and refined grains. Only 8 percent of participants with low-quality diets sustained high cognitive abilities. The results of the study suggest that the cumulative effects of diet are linked to how sharp the mind is as we age.
Erectile dysfunction (ED) is estimated to affect 18.4 percent, or about 18 million, American men. Acupuncture has long been used as a treatment with fewer potential side effects than pharmaceutical treatments. Unlike conventional medicine, the application of acupuncture and other forms of Traditional Chinese Medicine may vary by practitioner. A research article published in Karger’s Complementary Medicine Research journal sought to reach consensus on the most effective diagnostic and treatment protocols for clinical use and for future research into the effectiveness of acupuncture. Eleven acupuncture experts named 24 acupoints and between 11 and 15 treatments given once or twice a week
As cooler fall months approach, attention to digestive health becomes increasingly important. Constipation can become more common during seasonal changes, but a few proactive steps can help maintain a healthy digestive system.
Here are five expert tips to alleviate constipation:
Use a Squatty Potty: This tool can help align the colon for easier bowel movements.
Consume a Fiber-Rich Diet: Include fruits and vegetables in each meal to promote smooth digestion.
Focus on Hydration: Drink plenty of water and incorporate hydrating fruits into your diet.
Exercise Regularly: Physical activity encourages natural movement within the digestive system.
Limit Toilet Time: Avoid prolonged sitting and only use the toilet when you feel the urge.
By implementing these strategies, individuals can support their digestive health throughout the fall season. Small lifestyle adjustments can lead to significant improvements in overall well-being.
Source: Dr. Disha Patel, of Bliss Physical Therapy, Pilates in Marlton. For more information, visit www.BlissPTPilates.com
Lupus is an autoimmune disease in which the immune system mistakenly attacks healthy tissue, damaging joints, skin, muscles, connective tissue and major organs such as the kidneys, brain and heart. According to the Lupus Foundation of America, an estimated 1.5 million Americans have lupus, with nine out of 10 being women. Researchers at Northwestern Medicine and Brigham and Women’s Hospital, in Boston, say they have identified the root cause of lupus. In research reported in the journal Nature, the scientists identified a molecular defect that promotes the immune response in lupus, as well as a way to reprogram the lupus-causing cells to correct the imbalance in the immune response. Work continues to find a safe and effective way to deliver these molecules to the body for reprogramming.
Exercise creates microscopic tears in muscle tissues, which the body repairs, and each repetition of this cycle allows muscles to grow back stronger. Contrast water therapy (CWT) is a post-workout recovery method that involves placing sore muscles in alternating hot and cold baths in succession. Data examined from 13 studies and published in a 2013 PLOS ONE review showed that CWT resulted in significantly greater improvements in muscle soreness and reduced strength loss at six, 24, 48, 72 and 96 hours after exercise, compared to rest without any other post-recovery approach. The results of CWT were comparable to other muscle recovery interventions such as cold-water immersion, warm-immersion, compression and stretching.
A decrease in biodiversity may lead to the loss of some of the most beloved cheeses—camembert, brie and blue cheese—according to a warning from the French National Center for Scientific Research. The fungi used to ferment these cheeses and give them their unique taste, smell, color and texture are in decline, and it is believed that efforts to engineer consistent results using fungi made in the lab is partially to blame for this decline.
In the case of camembert, the objective was to create a standardized, pristine-white look and silky texture by using a specific strain of albino fungus. But over time, that fungus has lost its ability to reproduce naturally and is losing its capability to produce asexual spores. Relying on a single form of an organism also makes it susceptible to disease, which could wipe out the whole population. In the future, cheese lovers may need to accept the greater degree of variability in the look and taste of their favorite cheeses that results from using wild fungi.
A 24-hour day seems like a constant, but a day has slowly been getting longer. A day was less than 19 hours long 1.4 billion years ago and was only 23 hours long when dinosaurs roamed the Earth. Natural events such as earthquakes, volcanoes, tides and wind patterns can affect how fast or slow the world turns.
Recently, scientists observed that the dynamics of the Earth’s liquid outer core were causing the planet to speed its rotation, suggesting that we might need to delete a second of time from our clocks for the first time ever. In our highly connected world that relies on precise timekeeping, losing a second could lead to unforeseen complications. However, a new study in the journal Nature concludes that the redistribution of water caused by the melting polar ice caps caused by climate change will delay the need to delete a second from the clock to 2028 or 2029.
How do you live a long life? Take a two-mile walk every morning before breakfast. —Harry S. Truman
Doing all the “right” things and still not feeling well?
Do you suffer from digestive problems, autoimmune conditions, fatigue, insomnia? Do you have children with eczema, allergies, autism, ADHD, constipation?
Charlotte Nussbaum, MD, a triple board-certified pediatrician and internist can work with you to reclaim your and your family’s health.
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A group of international scientists have discovered a breeding population of Asian giant softshell turtles on the banks of India’s Chandragiri River. According to an article in the conservation journal Oryx, people from the local community reported sightings and aided in the live release of turtles caught by fisherman.
The softshell turtle has frog-like facial features and is native to the rivers of South and Southeast Asia. They can grow to be more than three feet in length and weigh more than 200 pounds. These turtles are classified as critically endangered on the International Union for Conservation of Nature’s Red List of Threatened Species. The turtle’s population has been in decline due to habitat destruction, over-harvesting for meat and harm from fishing gear. This discovery offers hope for future conservation efforts to help the turtles thrive.
As people become increasingly aware of their environmental footprint, planting native trees stands out as an impactful action. In addition to their beauty and shade, indigenous species offer numerous other benefits.
According to the National Wildlife Federation, loss of habitat is the primary threat to wildlife. The U.S. Department of Agriculture (USDA) recommends planting native vegetation to maintain a biodiverse, robust and resilient ecosystem. Because these varietals have evolved over centuries to adapt to the local soil and climate, they are hardy providers of essential shelter and food for an area’s wildlife.
The root systems of native trees play a vital role in maintaining
soil health, helping to regulate soil temperature, prevent erosion and promote water infiltration. Native trees require less fertilizer and water than non-natives—of particular significance in droughtprone areas.
By sequestering carbon and reducing greenhouse gases, trees contribute to the fight against global warming. They also lower utility bills by shading the house in the summer while allowing the sun to warm it in the winter. Native trees are better equipped to withstand a region’s weather extremes, pests and diseases. The nonprofit American Forests suggests planting species that will be suitable for an area’s expected climate conditions in 30 to 50 years.
Native trees improve air quality by filtering pollutants. They also provide a sense of place and community. A neighborhood with abundant green spaces can enhance mental well-being by offering a natural retreat, especially in urban settings. Integrating native trees into community planning can foster a stronger connection between residents and their local environment, too.
• Select the right tree. Consult the USDA tool (PlantHardiness.ars. usda.gov), which predicts a tree’s resilience in light of current and future climatic variables. To ensure genetic diversity, select plantings that are grown from seed instead of cloned.
• Choose the right spot. Make sure the tree’s mature size will fit the available space.
• Mulch and protect. To support microorganisms, control weeds, hold moisture and help a young tree flourish, spread two to four inches of mulch in a ring extending to the tree’s drip line; avoid piling it against the tree trunk. To enrich the soil, choose organic mulch such as composted leaves or aged hardwood bark.
• Water wisely. Research the water requirements of the species. During the initial establishment period, it is important to provide adequate water without overdoing it.
As one of the first Direct Primary Care Functional Health and Wellness practices in the state of New Jersey, the Institute for Medical Wellness (IMW) has been successfully delivering preventative care and wellness to patients for nearly two decades.
Founder and healthcare pioneer, Dr. Steven Horvitz, DO, ABAARM, FAAMM, places special emphasis on early detection in finding the root causes of illness. Through his training and ever-evolving learning and research, Horvitz brings a blend of traditional, functional and holistic treatment and evaluation to each of his patients.
The Institute for Medical Wellness Direct Care membership-based medical model allows Horvitz to spend more time with patients and less time on paperwork, and leads to shorter wait times and more personal one-on-one communications. The more time involved in discussion, the better chance of figuring out the health issues and how to help.
“We first set up a one-hour appointment with all new patients where we cover their personal and family medical history, diet and any health goals they have. A physical examination and a comprehensive set of Advanced Wellness Testing laboratory studies are also completed,” Horvitz says of his patient-focused practice. “Then, two weeks later, we meet again to review all test results and develop any treatment plans needed.”
Before opening the IMW, which sees patients 12 years and older,
Horvitz spent more than 10 years in private traditional practice.
“My dad specialized in weight-loss treatment and, ironically, died at age 55 from metabolic disease,” Horvitz says. His father’s untimely death and a changing healthcare system led Horvitz to question standard Western medicine approaches to disease processes and explore and create new treatment pathways.
“At the IMW, we look at health differently from traditional primary care offices. We take a systems approach to health and wellness. System imbalances are responsible for most health issues, such as imbalances in metabolism, nutrition, immune, hormonal and others,” Horvitz says.
“We may also utilize other traditional and functional tests to determine which system(s) are out of balance. We also can utilize genetic testing to gauge present and future risks,” Horvitz says.
Horvitz also empowers others through education with his blog, Common Sense Health and Wellness, which can be found at https:// TheRealDrStevenHorvitz.substack.com/. He emphasizes diet and lifestyle modifications and provides guidance along the way. One of his goals is to help reduce the amount of medication necessary to live a long and healthy life.
The Institute for Medical Wellness is located at 110 Marter Ave., Ste. #408, in Moorestown. For more information or to make an appointment, call 856-231-0590 or visit www.DrHorvitz.com
That is what learning is. You suddenly understand something you’ve understood all your life, but in a new way.
—Doris Lessing
by Carrie Gauthier
Trauma can strike anyone at any time. Loss, heartbreak, abuse, violence, displacement, accidents, disasters, health problems—the list of possible traumas is endless. According to the National Council for Behavioral Health, 70 percent of adults have experienced at least one traumatic event in their lives, and more than a third of youth exposed to community violence experience post-traumatic stress disorder (PTSD). Trauma is a factor in most behavioral health and substance-use disorders. While trauma may be part of our lives,
it does not need to define who we are or how we enjoy our lives. Healing from trauma can take time, but it is within reach.
Left untreated, trauma or repeated trauma has a wide range of short- and long-term effects on physical and mental health. Trauma increases stress and keeps the fight-or-flight response on elevated alert, resulting in the release of chronically high amounts of cortisol into the body. Initial reactions may include exhaustion, numbness, sadness,
anxiety and dissociation. Excessive cortisol increases the risk of serious health conditions such as heart disease, digestive problems, muscle tension, headaches, sleep issues, weight gain, irregular periods, anxiety, depression and cognitive challenges.
Trauma is a common precursor to addiction, because individuals often turn to substances as a coping mechanism for their emotional pain. The use of drugs or alcohol gives trauma sufferers a reprieve from their chronic stress by producing pleasure and reducing negative feelings, and may even slow their central nervous system. Untreated, trauma can lead to a vicious cycle where one condition feeds the other.
While medications such as antidepressants and antipsychotics can be effective in treating trauma symptoms, they may fall short in addressing the root cause. An integrative approach to trauma healing adds evidence-based therapies to tackle the underlying causes and promote long-term recovery.
James Greenblatt, a board-certified functional and integrative psychiatrist and founder of Psychiatry Redefined, believes in a broader view of psychiatric care. “For example, if our patient is suffering from depression and we were to tell them they should exercise because it’s the best antidepressant we have, that could come off as incredibly insensitive, ruin our chances of gaining their trust and add to their feelings of helplessness and isolation. Alternatively, if we show them how to recover their motivation and energy, that is the way to begin the relationship.”
“Our bodies are different, and our genetics are different. How we react to stress and trauma are different too. I start with lab and genetic tests to see if there’s something I can optimize biologically. Then we supplement any nutritional deficiencies to restore their functionality and increase their energy.
These tests also partially help inform the way we design the complementary healing modality plan. This is the piece that gets missed a lot,” says Greenblatt, adding that he tests depressed patients for a vitamin B12 deficiency, which may contribute to depression, anxiety and even psychosis.
Children are particularly susceptible to trauma, and an adverse childhood experience (ACE) can pose lifelong impacts. According to the U.S. Centers for Disease Control and Prevention, 64 percent of adults say they have had at least one ACE, and 17 percent say they had four or more by age 18. ACEs can rob kids of the magic of childhood, disrupt their development and lead to maladaptive behaviors in adulthood.
Aimie Apigian, a double board-certified physician in preventative and addiction medicine and founder of Trauma Healing Accelerated, started her work with attachment and trauma by working with adoptive families to help their children with attachment insecurity. She explains that childhood traumatic experiences can result in “underlying mistrust—literally wiring a child’s nervous system, brain and body for survival—and overwhelm connection, security and safety.”
Somatic therapy is one modality that Apigian integrates to assist individuals on their trauma-healing journey, helping them connect with their bodies, learn to understand its messages and resolve stored trauma. Apigian explains that just 10 minutes of sequential somatic exercises over 21 days can restore a sense of safety. “For each person, the specific improvement or the degree of improvement will be different, but there will be an improvement as soon as we shift our biology into one of safety rather than of danger.”
By following an essential sequence to safely address stored trauma through somatic exercises, Apigian says people “experience
30 percent less depression, 30 percent less anxiety, 30 percent fewer digestive issues, 30 percent improvement in energy and a 60 percent increase in their feelings of safety. The essential sequence has to start with creating a felt sense of safety, then a sense of support and then opening up while pacing our process. It is such a powerful way to empower them for their lifetime.”
Inner-child work can help develop a dialogue to reach the place where we hold past emotions, memories, beliefs, hopes and dreams. “I tell people when they’re starting this journey, if they put their hands on their belly above and below their bellybutton and just let the hands be there, that will calm down an aspect of us so that it begins to feel safe. It’s called the basic self,” says Dr. Lin Morel, a trauma management specialist and founder of Beyond Words Group. “It’s an aspect of our consciousness that is roughly 5 years old, if you were to give it an age. So it gets very fearful, and if it’s not loved, it will act out.”
According to Morel, embracing the basic self can help people out of some of the darkest corners of trauma. No stranger to childhood and adult trauma herself, she empowers her patients with the W.I.N. protocol (willingness, intention, neutrality), which offers them a fresh approach to handling challenges while developing their intuition and regulating emotions as a neutral observer.
There is growing evidence that mindfulnessbased practices such as meditation and yoga aid in shifting focus from the negative to the positive aspects of experiences. These techniques calm the nervous system and empower individuals to take control of their narratives and become more resilient.
A 2017 review of trials involving 650 trauma sufferers that underwent mindfulnessbased stress reduction, yoga and mantra repetition was published in Psychological Trauma: Theory, Research, Practice, and
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Policy. The researchers concluded that meditation was an effective treatment for PTSD and depression symptoms as compared to the control groups.
A 2022 systematic review of 149 records and 11 peer-reviewed articles published in the International Journal of Environmental Research and Public Health found that those that practiced yoga had an increased sense of self-compassion, felt more centered, developed coping skills, had a better mind-body relationship and improved their relationships with others. Participants also experienced a feeling of safety in yoga classes that included others recovering from trauma.
Hypnotherapy is a mind-body practice that uses a trance-like state of deep relaxation to treat psychological and emotional disorders. Guided imagery, progressive relaxation and suggestion therapy are used to explore thoughts, feelings and memories that may be hidden from the conscious mind. Self-hypnosis techniques are also taught for ongoing support, empowering individuals to continue their healing outside of therapy sessions. A 2016 meta-analysis published in the International Journal of Clinical and Experimental Hypnosis concluded that hypnosis is effective in alleviating PTSD symptoms.
“A miracle, simply, is a shift in the mind. Once you find the root cause of the problem in the mind and bring that to consciousness, we’re shifting from ego to true self, from fear to love, from illusion to truth,” says Matthew Brownstein, executive director of the Institute of Interpersonal Hypnotherapy. “Through hypnotherapy, that shift is actually remarkably easy. You can shift as quickly as I can snap my fingers. So, basically, when you change your mind, everything changes. When a decision is made, it stays in place until you choose again.”
Carrie Gauthier is a writer in the healing arts with interests in clinical and transpersonal hypnotherapy.
by Kathy Milano, Ph.D.
There’s a lot to be stressed about in the world—ecosystem destruction, wars, viruses, political mayhem, mental health crisis and more—plenty of personal stressors, current and historical, including the good kind. It’s helpful to remember that life historically has always been full of tragedy and scary news as well as wonder and heartwarming events.
Depending upon how we were raised, challenges may be experienced differently. If we walked on eggshells as a kid, we may be susceptible to walking on them now. If we were guided through stressors with empowering strategies, a positive mindset, and sturdy role models, we may be more resilient.
However we’re dealing with them, it’s important to know how to “soothe our system” in the face of challenges. Soothing our physiology, emotions, mental chatter and energy is an essential skill on the path to sturdiness. And it can be learned, practiced and mastered, so we are steady when facing obstacles and recover quickly when any of them are triggered.
It’s important to understand that our stress response system, designed to keep us alive and procreating, offers multiple ways to respond to challenges. Most know the “fight or flight” response which prepares us to either battle or run from the tiger or pirate we’re facing. The Challenge Response elicits what is needed to rise to the occasion while
maintaining an inner calm. The Tend and Befriend Response dampens the fear response and connects us to others.
The intent of life isn’t to avoid stress. That’s just not possible. Yet, it is rare that we face an actual threat to life or procreation. Most
stress arises based upon our interpretation of the tigers and pirates showing up as deadlines, bosses, illness, financial stress, world news, replays of the past hurts and projections of scary futures.
When worry becomes the norm, the body
continually releases debilitating stress hormones. This habit suppresses the immune system, increases blood pressure, contributes to weight gain, messes with sleep and disrupts well-being. Here’s the good news. We have the power to change this, even if our stress response system is hyper-alert after years of hardship.
The Self-Soothe Strategy offers us a simple and effective approach to shift our stress mindset, regulate our physiology, calm our mind and emotions, and enhance self-acceptance.
HeartBreathing, an integral part of Heart Assisted Therapy, an Energy Psychology technique created by John Diepold, Ph.D., is central to the art of self-soothing. We can give it a try right now. Cross our palms upon our heart center, clear our mind and take three breaths. Flip our palms and repeat. Flip and repeat again. No need to guide our breathing as this technique naturally invites the heart to move into a coherent rhythm— soothing our body, mind, emotions and energy into a calmer, sturdier state.
The Self-Soothe Strategy can be practiced anywhere, takes only a few minutes and allows us to witness the shift from stress to calm in real time. Everyone walks on eggshells sometimes. If interested in a future that involves fewer Chicken Little responses, practice the Self-Soothe Strategy often. As we harmonize, we’re better able to contribute a calm, steady and wise presence to those we encounter.
Kathy Milano, founder of Soul Sanctuary, specializes in Energy Psychology and Energy Medicine, Angelic Connections and Peruvian Shamanic Healing. For more information including the free Self-Soothe Strategy Playbook and MP3 recording, a step-by-step guide to how self-soothing is essential and how to build this skill, visit www.KathyMilano.com.
Stress, anxiety and trauma are integral aspects of human experience, affecting us both mentally and physically. Often, we navigate daily challenges at home or work, unaware of how stress silently infiltrates our bodies. Our muscles contract as a natural response to stress, helping us push through difficult situations. However, these contractions, if left unchecked, can lead to pain, discomfort or chronic illness. The Tension & Trauma Releasing Exercises (TRE®) offers a proactive approach to managing and alleviating these physical and psychological burdens.
TRE® is an innovative series of exercises designed to assist the body in releasing deep-seated muscular patterns of stress, tension and trauma. Developed on the foundational principle that stress manifests not just in the mind, but also in the body, TRE® activates a natural reflex mechanism of shaking or vibrating. This reflex, when safely triggered, allows the body to release tension, promoting a state of calm within the nervous system.
This shaking mechanism is a powerful tool for emotional and physical release, addressing everything from daily work stress to more severe anxieties, including those stemming from traumatic experiences like accidents or relationship conflicts. When practiced in a safe, controlled environment, TRE® helps the body return to its natural state of balance, allowing for more profound healing and resilience.
TRE® isn’t just for those who have experienced significant trauma. Whether you are a first responder dealing with PTSD, an athlete managing physical stress or simply someone looking to enhance your overall well-being, TRE® can be incredibly beneficial. By incorporating TRE® into your routine, you can prevent the escalation of stress and tension, maintaining a healthier, more balanced life.
Sharon Alicea-Coward, a seasoned practitioner in the South Jersey area and founder of Sacred Serenity LLC, has been guiding clients through the transformative power of TRE® for over five years. Sharon is certified as a Global TRE® provider, Trauma-Informed Life Coach, Ayurvedic and Yin/Restorative Yoga Instructor, Access Bars Practitioner and Usui Reiki Master/Teacher. She also specializes in somatic approaches to healing trauma and mindfulness and has completed courses in breathwork and qigong. Currently, she is pursuing her Kinesiology certification, further expanding her expertise in holistic health and healing.
For those interested in learning more or scheduling a session, visit www.MySacredSerenity.com. Experience the profound benefits of TRE® and take a step towards a healthier, more resilient life with Sharon Alicea-Coward.
Our childhood experiences profoundly shape the adults we become, particularly the relationships we form. For many women, unresolved parental wounds—whether from a distant mother, an absent father or both—can manifest as deeply ingrained patterns that sabotage their ability to build healthy, fulfilling connections. By understanding and healing these wounds, we can break free from destructive cycles and create more loving, authentic relationships in our adult lives.
The “mother wound” is often an invisible burden many women carry. It can stem from a variety of maternal dynamics, such as emotional unavailability, overprotection or an inability to nurture. These early experiences can lead to feelings of inadequacy, low self-worth and a relentless pursuit of perfectionism. As adults, women may find themselves in relationships where they unconsciously replicate these dynamics—constantly seeking approval, fearing abandonment or nurturing others to the point of exhaustion—all while neglecting their own needs.
Similarly, the “father wound”—whether from a father who was absent, overly critical or emotionally neglectful—can leave lasting scars. Women with a father wound might struggle with trust, harbor deep-seated fears of rejection or find themselves in relationships that mirror the instability they experienced in childhood. This wound often manifests as a need for external validation, a fear of vulnerability or a tendency to attract partners who are emotionally unavailable or abusive.
Healing these wounds requires more than just surface-level awareness. It involves digging deep into the unconscious mind to uncover the hidden beliefs and emotional patterns that keep us stuck. One powerful tool for this work is holistic therapy, which integrates the conscious, unconscious, body and soul. Through techniques like muscle testing, we can access and heal those deeper, unacknowledged parts of ourselves, leading to greater self-acceptance, healthier boundaries and more fulfilling relationships.
The process also involves confronting and integrating our shadow—the aspects of ourselves that we’ve buried or rejected because they were deemed unacceptable. This shadow work allows us to reclaim the parts of ourselves we’ve disowned, leading to a more whole and authentic self. By acknowledging and healing the wounded child within, we can transform our relationships and our lives.
In essence, the journey to healing parental wounds is a journey to reclaiming our true selves. It’s about breaking free from the past and stepping into a future where we are no longer defined by our childhood pain. Instead, we can create relationships that are rooted in love, trust, and mutual respect. For women ready to embark on this path, holistic therapy offers a powerful and transformative approach to healing.
Tracey Cardello is a Licensed Clinical Social Worker and Holistic Therapist who practices energy psychology among several healing methods. For more information or to make an appointment, call 201-252-7061, email Tracey@TraceyCardello.com or visit www. TraceyCardello.com
by Marlaina Donato
September is National Mushroom Month, and with it comes bountiful inspiration to plate up some earthy goodness. Whether we follow the nearest woodland path to forage or visit the local market to stock up on our favorite fungi, autumn is the perfect time to appreciate the delicious world of edible mushrooms. From creamy vegan risotto to golden soups, or from daring sautés punctuated with chiles to
savory broths, consuming more mushrooms benefits our palate and well-being.
The Mayo Clinic reports that mushrooms help curb high blood pressure and protect us from neurodegenerative diseases such as Alzheimer’s and Parkinson’s. Most mushrooms available at the market are a good source of B vitamins and minerals, especially
selenium-rich creminis and vitamin D-rich maitakes.
A 2021 Penn State study published in Advances in Nutrition involving data of more than 19,500 cancer patients over several decades reveals that individuals consuming one-eighth to one-quarter cup of mushrooms daily had a 45 percent lower risk of total cancer compared to those that did not. It is believed that the antioxidants ergothioneine and glutathione—present in all mushrooms—contribute to beneficial metabolic processes in the body. Other research is focused on a correlation between white button mushroom consumption and a lower risk of prostate and breast cancer.
Mushrooms have been used as both nourishment and medicine for ages, but their versatility in the kitchen is what delights Sharon Palmer, a plant-based dietician and author of California Vegan and The Plant-Powered Diet. “You can sauté or grill them as a side dish, stir them into soups and stews, add them to grain and pasta dishes, chop them into salads or bowls and include them in casseroles,” she advises. “Use finely chopped mushrooms in lentil patties, veggie burgers, veggie ‘meat’ balls and veggie loaves. You really can’t detect their texture, but you get that rich, savory flavor in the recipe.”
Palmer favors certain commonly available varieties: shiitake and trumpet mushrooms for their reliable, firm texture; oyster mushrooms for their delicate softness suited for stir fries; and petite enoki mushrooms for a
crisp addition to salads. To obtain memorable flavor, gourmet varieties such as porcinis can be purchased dried and easily rehydrated for soups and sauces.
On the wilder side, foraged mushrooms such as golden chanterelles are an annual favorite among connoisseurs. “The mossy, old-growth forests of the Pacific Northwest are some of my favorite fall destinations,” says Langdon Cook, a Seattle-based forager and author of The Mushroom Hunters, who recommends taking a foraging class or joining a mycological society for hands-on safety tips and in-thefield learning.
Cook notes that mushrooms are ideal for vegetarians and vegans because many varieties are firm in texture and pair well with vegetables. “Black trumpet or yellowfoot mushrooms take a basic dish of creamy polenta to the next level, and most grains and pastas will benefit from the addition of fungi,” he asserts. “Try a dry sauté method: heating the mushrooms in a bare pan until they release their water, cooking off that liquid and then adding butter or oil near the end of the cooking process to brown them.”
While mushrooms can dress up gourmet dishes, they are surprisingly quick and easy for everyday eating, too. “You don’t need to fuss over mushrooms too much,” Palmer points out. “Just rinse in water and pat dry; then you’re ready to cook with them. My favorite way to cook mushrooms is to slice and sauté them in a small amount of olive oil with garlic and lemon as a side dish.”
Cook advises, “Don’t try to cook mushrooms too fast or over high heat. Medium heat is fine. Take your time. Mushrooms are mostly water, and you need to cook off that liquid content to give them a nice sear.” He underscores the importance of cooking wild mushrooms fully to prevent digestive upset, especially morels, which “absolutely cannot be served raw or undercooked.”
Palmer concurs, saying, “Eating raw mushrooms may cause mild GI [gastrointestinal] issues in some people; cooking the mushrooms typically eliminates this issue.” She also suggests covering the pot or pan when cooking them in soups or stews to lock in flavor and nutrition.
For Cook, the magical lure of mushrooms goes beyond the tastebuds. “To me, morels mean springtime trips to woodlands reawakening from winter slumbers with birdsong and snowmelt, and porcinis mean long summer hikes to subalpine meadows in the Rockies and North Cascades,” he says.
Marlaina Donato is an author, painter and recording artist. Connect at BluefireStudio.art.
YIELD: 2 SERVINGS
3 Tbsp peanut oil
¾ lb oyster mushrooms, cut into half-dollar pieces
¾ lb chicken breast, thinly sliced into a similar size as mushrooms
4 green onions, cut into 2-inch pieces
3 large cloves garlic, thinly sliced
1 large thumb-sized piece of ginger, thinly sliced
Salt and white pepper, to taste
FOR MARINADE:
½ tsp salt
1 tsp Chinese cooking wine (Shaoxing)
1 tsp potato starch
FOR SAUCE:
3 Tbsp chicken stock
1 Tbsp oyster sauce
½ tsp potato starch
Combine sliced chicken in a bowl with marinade ingredients, stir and set aside. Whisk together sauce ingredients in a small bowl and set aside.
In a wok over medium heat, sauté oyster mushrooms in 1 tablespoon oil, stirring occasionally. Remove to a bowl when slightly browned.
Heat 2 tablespoons of oil in wok over high heat and add marinated chicken. When the chicken is partly cooked but still pinkish, add garlic, ginger and green onion. Cook together, stirring, for 30 seconds until aromatic before returning oyster mushrooms to wok. Continue to cook together another minute or so until chicken is barely cooked through.
Pour in sauce, stir to coat and reduce heat. Season to taste and serve immediately with rice.
Recipe and photo courtesy of Langdon Cook.
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Mushroom Bomb Lentil Pasta
YIELD: 6 SERVINGS
1 8-oz package lentil pasta
3 Tbsp truffle oil or extra-virgin olive oil
1 lb mixed mushrooms (enoki, shiitake, cremini, hen of the woods, maitake, oyster), coarsely sliced
2 cloves garlic, minced
1 tsp chopped fresh or dried thyme
1 cup dry white wine
Sea salt, to taste
Freshly ground black pepper, to taste
Cook lentil pasta in boiling water according to package directions. Rinse and drain.
While pasta is cooking, heat truffle oil in a large sauté pan and add mushrooms, garlic and thyme. Sauté for 3 minutes. Add white wine and continue sautéing for an additional 5 minutes to reduce liquid and make a more concentrated sauce. Add cooked pasta to mushroom mixture and toss together. Season as desired with salt and black pepper. Serve immediately.
Recipe and photo courtesy of Sharon Palmer.
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by Christina Connors
The mental health of our children is in crisis. According to the U.S. Surgeon General’s 2021 advisory on the youth mental health crisis, one in five children aged 3 to 17 has a mental, emotional, behavioral or developmental disorder.
To turn the tide on mental health, kids need emotional regulation skills, including the ability to identify emotions, self-soothe, obtain perspective, walk in another’s shoes, think flexibly and solve problems. By developing these emotive sensitivities, children can then improve their self-confidence, sense of self-worth and empathy, as well as begin to develop lasting and meaningful relationships.
“Kids will learn to regulate in the face of challenge. The only question is whether they learn healthy or unhealthy ways to do it,” says Brad Chapin, a licensed clinical psychologist in Topeka, Kansas, and author of self-regulation resources for children. “Removing challenges from children isn’t the answer. The focus should be on building self-regulation skills, and then those challenges become opportunities for strengthening those skills.”
In the words of lyricist Stephen Sondheim, “Careful the things you say / Children will listen.” Janet Philbin, LDSW, a certified, conscious-parenting coach and author, says, “When people become parents, they will tell you they want to parent differently than how they were parented because of the emotional childhood pain they endured. However, generational patterns will more than likely repeat unless the parent has done the emotional work to deconstruct their own childhood pain through coaching or counseling. As a result of doing the necessary inner work, a parent’s ability to connect with their children will improve because they are able to be more connected with themselves.”
“When we choose to look at behavior issues as a lack of skill-development, it changes the story from one of shame and negativity to one of hope,” says Chapin, whose recent book Self-Regulation Skill Set supports adults in their journey to self-regulation.
As with learning any new skill, practice is key. Here are a few fun activities for parents and children to do together to strengthen connections and build emotional regulation skills. Teaching kids when they are young is ideal, but it is never too late to start.
I Spy: While in a store, on a walk or at a park, challenge each other to notice the body language and facial expressions of people (or themselves) and identify the emotion they might be feeling. This game is a way to practice the skill set of recognizing warning signs when we start to feel upset. Parents should encourage their kids to take notice of the different expressions their peers make while at school to develop empathy and compassion.
The Paws (Pause) Game: To play, the first person who sees a dog says, “paws”, takes a calming breath and puts their hands out like paws. The person with the most points at the end of the excursion wins. This game develops the skill of slowing down the alarm system within our bodies. Parents and caregivers can remind kids that throughout the day when they start to feel their own warning signs of anger or frustration, they can take a breath and “paws” to help prevent acting in a destructive way.
Balloon Party: In this game, parents invite their kids to sit comfortably with them and imagine that they are all preparing for a big party and need to blow up lots of balloons. While blowing up pretend balloons, remind each child to blow them up slowly so they don’t pop. After blowing up several balloons, enjoy a pretend party. This is a fun way to connect with children through imaginative play while practicing peaceful breathing, which helps calm the nervous system.
Christina Connors is a writer, singer and creator of Christina’s Cottage, a YouTube series to strengthen kids’ resilience, connection and joy through music, mindful play and the power of the heart. Learn more at ChristinasCottage444.com.
by Emily Ashton
The final year of high school can be one of the most challenging periods for students. Balancing rigorous classes, extracurricular activities, volunteer work, SAT preparation and the college application process often feels overwhelming. As the stack of college brochures on the desk grows taller, the pressure to make important decisions about the future can become almost unbearable.
Watching peers confidently select their top-choice colleges and plan their futures only adds to the stress. For some, the college selection process seems clear and exciting, while for others, the uncertainty about what lies ahead can cause significant anxiety. The endless
opportunities that college presents sometimes feel more like a burden than a blessing, as the pressure to choose the right path intensifies.
However, by adopting a different mindset, it is possible to approach this stressful period as an opportunity for growth. The challenges faced during this period can help build resilience and self-awareness. No matter which specific college or university is ultimately chosen, the process itself can shape a stronger individual.
Mindfulness techniques, such as deep breathing exercises, can be particularly effective in managing stress. These practices can help alleviate the tension that builds up during overwhelming moments, allowing for a clearer and calmer approach to decision-making.
Rather than feeling overwhelmed by the choices ahead, it’s helpful to view them as exciting possibilities. Understanding that there isn’t just one “right” path for the future can bring a sense of optimism and reduce the pressure. While the decisions faced are important, it’s important to remember that not everything can be controlled. Instead, focusing on what can be controlled—like the approach to the process—can make all the difference.
Here are five strategies to manage stress during this pivotal time:
1. Mindfulness and Deep Breathing: Practice mindfulness and deep breathing exercises to reduce anxiety and maintain focus, especially during stressful moments.
2. Changing Perspective: Shift the view of the college application process to see it as an opportunity for personal growth and self-discovery, rather than an overwhelming challenge.
3. Prioritizing Self-Care: Ensure time is taken for activities that promote relaxation and recharge, whether that’s spending time with friends, engaging in hobbies, or simply taking a break.
4. Seeking Support: Reach out to guidance counselors, teachers and mentors for advice and encouragement, as they can provide valuable insights and emotional support.
5. Focusing on Controllables: Concentrate on what can be controlled, such as staying organized, setting realistic goals and taking things one step at a time, rather than worrying about the unknown.
By implementing these strategies, it’s possible to navigate the senior year with greater confidence and a more positive outlook on the future.
Ashton is a senior at Camden Catholic High School.
by Zak Logan
For many of us, our hair can feel like an outward expression of our identity, and we may struggle emotionally and socially when it is compromised. According to the National Alopecia Areata Foundation, an estimated 6.7 million Americans suffer or have suffered from alopecia areata (AA), an autoimmune disease resulting in hair loss on the scalp, face and other parts of the body. Whether AA manifests as bald patches or complete hair loss, the conventional courses of action may involve oral prescription medication, over-the-counter topical products and oral or injected steroids that are often unsuccessful and may come with side effects.
There is evidence that stress and anxiety can play a role in AA, as can certain underlying health conditions such as thyroid disease, celiac disease and lupus. Hormonal imbalances and vitamin and mineral deficiencies can also be key factors. Although AA can be a stubborn condition, alternative
approaches such as centuries-old Ayurveda and Traditional Chinese Medicine (TCM), including acupuncture, can offer hope.
According to allopathic medicine, AA may be caused by hormonal imbalances or an excessive immune response that attacks the hair follicles, but from the perspective of Eastern medicine, the issue is more complex. Ayurveda, India’s 5,000-year-old holistic-health system, approaches AA and other health conditions from the concept of individual constitution. Energetic forces called doshas are believed to be inherent in all cells and organ systems and embody five natural elements: earth, air, fire, water and ether.
“Our doshic makeup is very unique, with the ratios between the three doshas (vata, pitta and kapha) being different for each one of us. In alopecia, it is most commonly seen as a pitta condition when the metabolic fires within us are excessive and too hot,
causing inflammation,” says Virender Sodhi, an Ayurvedic and naturopathic physician, in Redmond, Washington. He adds that for alopecia cases caused by thyroid disorders, in which the hair becomes dry and brittle before falling out, he would look into the health of a person’s vata, the dosha that corresponds to the element of air.
A 2022 case study of an individual AA patient published in Journal of Ayurveda and Integrative Medicine reported that the patient saw improvement within 15 days of an Ayurvedic treatment plan that included a combination of cleansing, detoxification, blood purification and naturally derived medications. The researchers recommended further study of these techniques. Another study published in the same journal a year later noted the effectiveness of certain Ayurvedic medicines comprised of natural elements, combined with cupping, in which heated cups are placed on the back, stomach,
arms, legs or other parts of the body, forming a vacuum or suction force.
From the approach of 3,000-year-old TCM, imbalances and illnesses are attributed to obstructions within the body’s subtle energetic system. “This is the concept of the life force, or the energy of our body as it takes care of itself,” explains Brian Keenan, a naturopathic doctor and licensed acupuncturist at Sagelight Integrative Wellness Center, in Columbia, Maryland. “In Chinese medicine, qi is the energy of the body, and it flows along a set pattern similar to a well-connected network of roads and highways. Meridians are the names of the major highways an acupuncturist will use to influence the qi flowing through them.”
In cases of alopecia, Keenan would dive deeply to find the origin of the pathology. “The specifics of your symptoms will help an acupuncturist figure out where exactly the problem is coming from, since there can be several issues at once,” he explains. “This is why your acupuncturist may spend a great deal of time asking you detailed questions about every nuance of not just your symptoms but also your whole body’s health.”
A 2022 review of eight studies published in Frontiers of Medicine found that acupuncture or moxibustion (the burning of dried mugwort on or near the body during acupuncture), used by themselves or in combination with other treatment modalities, may be effective in treating hair loss.
Clinical findings published in the Indian Journal of Dermatology in 2017 report that systemic vitamin D levels are lower in people with AA, and improvement might result from supplementation. Recent research also shows that zinc deficiency was noted in sufferers and adding the mineral to the diet might be helpful. Mount Sinai Health System, in New York City, suggests that biotin
and trace minerals might foster hair growth and recommends including beneficial foods such as carrots, tomatoes, chard and romaine lettuce.
Practitioners of both Ayurveda and TCM attest to the value of eliminating processed foods as a way to support the liver in its role of minimizing systemic inflammation. They also recommended streamlining busy schedules and employing meditative
practices to reduce stressors.
For best results, commitment is key. Regarding TCM, Keenan suggests an eight-week treatment plan of herbs and acupuncture. “Is it possible to see results sooner? Absolutely. But from my experience as a practitioner, it’s better to set realistic expectations, and if we get there sooner, then that’s all the better.”
Zak Logan is a freelance health writer dedicated to holistic living.
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by Dr. Fernando Lazo, DC
Chiropractic care is often associated with treating back and neck pain, and other physical ailments. However, its benefits extend far beyond just physical health. More people are turning to chiropractic care as a natural way to manage stress and anxiety, while also fostering a positive mindset. Understanding the mind-body connection is key to appreciating how chiropractic adjustments can influence not only how we feel physically, but also how we manage stress and maintain emotional well-being.
Stress is a natural part of life, but when it becomes chronic, it can have detrimental effects on both physical and mental health. The body’s stress response is regulated by the nervous system. When we encounter stress, we release stress hormones like cortisol, which prepare us to handle any threats. However, when stress is constant, these hormones can remain elevated, leading to issues such as anxiety, insomnia, headaches and muscle tension.
Chiropractic care directly impacts the nervous system by addressing misalignments in the spine. They can interfere with the communication between the brain and the rest of the body, exacerbating the stress response. By correcting these misalignments through spinal adjustments, chiropractic care helps restore proper nervous system function. This not only reduces physical symptoms like muscle tension and headaches, but also helps regulate the body’s stress response, leading to a calmer, more balanced state.
Anxiety often goes hand-in-hand with chronic stress, creating a cycle that can be difficult to break. The physical manifestations of anxiety, such as tight muscles, tension headaches and even digestive issues, can be linked to the nervous system’s overactivity. When the spine is out of alignment, it can increase nerve irritation, which may heighten feelings of anxiety.
Chiropractic care can alleviate anxiety by promoting relaxation and reducing nerve irritation. When the spine is properly aligned, the nervous system can function more efficiently, which can help reduce the intensity of anxiety symptoms. Additionally, chiropractic adjustments can stimulate the release of endorphins, the body’s natural mood elevators, further enhancing the sense of relaxation and well-being.
Sleep is a critical factor in emotional health, and many people struggling with stress and anxiety also experience poor sleep quality. Chiropractic care can improve sleep by alleviating physical discomfort and promoting relaxation. When the body is properly aligned and tension is reduced, it’s easier to fall asleep and enjoy deeper, more restorative sleep.
Improved sleep, in turn, enhances emotional resilience. When well-rested, the mind is better equipped to manage stress, maintain a positive outlook, and avoid the spiral of anxiety. Over time, the combined effects of reduced physical pain, better sleep, and a more balanced nervous system can lead to significant improvements in emotional well-being.
Chiropractic care is a powerful tool for managing stress, reducing anxiety, and promoting a positive mindset. By addressing the physical components of stress and anxiety, chiropractic adjustments help restore balance to the nervous system, leading to a calmer, more resilient state of mind. For those seeking a natural, holistic approach to emotional well-being, chiropractic care offers a pathway to both physical and mental harmony.
Dr. Fernando Lazo is a chiropractor and holistic men’s health expert with SANO Integrative Wellness, located at 116 N. Haddon Ave., 2nd Fl., in Haddonfield, NJ. With his strong background in athletic performance and powerlifting, he brings a unique approach to health, blending physical well-being with hormone optimization in a calm, non-judgmental atmosphere. For more information or to make an appointment, call 856-484-5546 or visit www.SANOWellnessnj.com.
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by Carrie Gauthier
The first known reference to yoga is in the Upanishads Sanskrit texts, written 2,500 years ago. The practice originally comprised breath work, and the physical postures developed over time. According to the global data platform Statista, nearly 34 million Americans practice numerous types of yoga, while science continues to provide evidence of its healing potential.
With the frenetic pace of life today, many people live in a permanent state of anxiety. Yoga can ease the panic and malaise by activating the parasympathetic nervous system to decrease stress hormones, blood pressure and heart rate.
“Yoga therapy differs from traditional psychotherapy in scope and aim. Rather than delving into traumas, yoga empowers individuals to be present, moving away from personal narratives,” says Adam Flores, a certified yoga therapist from Port St. Lucie, Florida, specializing in addiction and mental health. “Trained yoga therapists offer grounding techniques and skillful checkins, especially for trauma cases, improving heart rate variability, vagal tone and overall nervous system health.”
A 2011 meta-analysis study published in Primary Care Companion for CNS Disorders indicates that yoga may be an effective treatment option for severe mental illness, with the added advantage of being less toxic than pharmaceutical treatments.
Post-traumatic stress disorder (PTSD) is a significant issue facing the U.S. military and a growing problem for teens that have experienced violent or traumatizing events. Conventional treatments such as cognitive behavioral therapy and eye movement desensitization and reprocessing have shown limited effectiveness due to high dropout and nonresponse rates. On the other hand, studies have found that engaging in yoga and other mind-body practices can reduce intrusive memories, avoidance and emotional arousal symptoms, as well as anxiety, depression and anger associated with PTSD.
Yoga therapy improves critical factors in addiction recovery, including emotional balance, mental clarity and stress reduction. In a 2021 study published in the Journal of the American Board of Family
Medicine, yoga for the treatment of substance abuse disorder was determined to be an effective option.
Yoga has developed into a variety of styles that can meet the goals and objectives of their practitioners. Some of the more popular formats include:
• Vinyasa: An up-tempo class of postures or poses (asanas), often accompanied by high-energy music that typically results in a consistently elevated heart rate. A 2017 study published in The FASEB Journal found that eight weeks of vinyasa yoga improved physical fitness, relieved stress and improved mental well-being.
• Yin: This form of yoga focuses on gentle, passive stretches held for one to three minutes, offering ample opportunity to release stress and tension. Poses are often supported by props such as bolsters, straps, blocks, pillows and blankets. Long, slow, deep breathing promotes relaxation to help the practitioner hold each pose for extended periods of time. Yin yoga stimulates and stretches fascia, the thin connective tissue throughout the body, as well as ligaments and joints, resulting in increased flexibility.
• Hatha: This is a classic yoga style involving breathing exercises and poses that are held for longer periods of time than other formats. Although the slower, more meditative pace may seem easier, holding a proper pose for extended periods of time can be challenging for the body and mind. According to a 2018 study in the International Journal of Preventive Medicine, 12 sessions of hatha yoga significantly reduced stress, anxiety and depression in women.
• Kundalini: This yoga style prioritizes spiritual growth and awareness, with a focus on energy and chakras. Kundalini awakenings are common via movement
sequences, breath work, mantras and chanting. Different studies in 2021 found that kundalini yoga is an effective short-term therapy for generalized anxiety disorder and can be helpful in reducing the severity of insomnia.
One of the core tenets of a yogic practice is self-compassion, and it is important to resist the inclination for negative self-talk. To adopt the yogic way is to choose happiness over suffering.
“In my experience, the best healing experiences happened by tapping into the body and unlocking the energies we hold onto,” says Paty Renda, a certified Ananda hatha yoga instructor and co-owner of Premah Wellness, in Fort Lauderdale, Florida. “I believe in serious work done through fun exercises such as breath, dance, laughter and movement. A simple, slow and deep hatha yoga practice can create profound changes. Gratitude is another very easy, and yet immensely powerful, practice I infuse into everything I do.
Carrie Gauthier is a writer in the healing arts with interests in clinical and transpersonal hypnotherapy.
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Trauma-informed somatic practices are emerging as powerful tools in the realm of mental health and well-being, offering individuals a pathway to heal from deeply ingrained trauma through body-centered approaches. These practices recognize that trauma is not just a psychological experience, but one that is also deeply embedded in the body, affecting physical, emotional and mental health. By focusing on the body and its sensations, trauma-informed somatic practices provide a holistic approach to healing that can be transformative for those who have experienced trauma.
One of the key benefits of trauma-informed somatic practices is their ability to help individuals reconnect with their bodies. Trauma
often causes a disconnection between the mind and body as a survival mechanism. This disconnection can manifest in various ways, such as numbness, dissociation or a general feeling of being out of touch with one’s own physical self. Somatic practices, which emphasize mindfulness and body awareness, help individuals tune into their bodily sensations and emotions in a safe and controlled manner. This reconnection is crucial because it allows individuals to process and release trauma that has been stored in the body, often for years or even decades. Remember, the mind doesn’t have to remember the event for the body to remember the emotion.
Another significant benefit of these practices
is the emphasis on safety and empowerment. Trauma-informed somatic practices are designed to create a safe and supportive environment where individuals can explore their trauma at their own pace. Unlike some traditional therapeutic approaches that may inadvertently re-traumatize individuals by pushing them too quickly, somatic practices honor the body’s wisdom and the individual’s autonomy. This approach empowers individuals to take control of their healing process, fostering a sense of agency that is often lost in the aftermath of trauma.
Moreover, trauma-informed somatic practices address the physiological impacts of trauma, particularly the dysregulation of the nervous system. Trauma can cause the nervous system to become stuck in a state of hyperarousal (fight or flight) or hypoarousal (freeze), leading to a range of symptoms such as anxiety, depression, chronic pain and fatigue. Somatic practices like breathwork, yoga and body-oriented meditation help regulate the nervous system by engaging the parasympathetic nervous system, which promotes relaxation and healing. By bringing the nervous system back into balance, these practices can alleviate many of the physical and emotional symptoms associated with trauma.
Additionally, trauma-informed somatic practices foster a deep sense of self-compassion and resilience. Through practices that encourage mindfulness and present-moment awareness, individuals learn to approach their trauma with curiosity and
kindness rather than judgment or fear. This shift in perspective can be incredibly healing, as it allows individuals to build a more compassionate relationship with themselves. Over time, this self-compassion can lead to greater resilience, enabling individuals to navigate life’s challenges with more ease and confidence.
Finally, these practices often emphasize the importance of community and connection, recognizing that healing does not occur in isolation. Many trauma-informed somatic practices are offered in group settings, where individuals can share their experiences and support one another. This sense of community can be incredibly validating and can help reduce feelings of isolation and shame that often accompany trauma.
In conclusion, trauma-informed somatic practices offer a comprehensive and compassionate approach to healing trauma. By addressing the mind-body connection, emphasizing safety and empowerment, regulating the nervous system, fostering self-compassion and building community, these practices provide individuals with the tools they need to heal deeply and sustainably. As more people seek alternatives to traditional talk therapy, the benefits of trauma-informed somatic practices are becoming increasingly recognized, offering hope and healing to those who have experienced trauma
Jennie Claire is a neuro-somatic coach and owner of the Rooted Holistic Center, located at 308 White Horse Pike, Haddom Heights, NJ. For more information, visit www.RootedYogaAndWellness.com.
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
Pet therapy, also known as animalassisted therapy (AAT), has long been recognized for its therapeutic benefits across a range of mental health conditions, including post-traumatic stress disorder (PTSD). Psychiatric service dogs are empathetic in nature and intuitively respond to human emotions. These capacities allow them to provide comfort and support precisely when it’s needed, often without the need for verbal communication. These dogs are not just pets but vital partners in the journey toward mental and emotional healing.
Interacting with psychiatric service dogs can reduce anxiety and stress levels by increasing the release of oxytocin, a hormone associated with bonding and stress reduction, while decreasing cortisol levels, which are linked to stress.
Psychiatric service dogs provide a calming presence, which is crucial for reducing anxiety and hypervigilance, common symptoms of PTSD. A study published in Frontiers in Psychology involving 134 veterans with
service dogs found that trained skills such as calming and interrupting anxiety are highly valued by veterans with PTSD, suggesting their critical role in daily PTSD management. The study also noted that untrained behaviors of the dogs are often perceived as more beneficial than their trained tasks, highlighting the intrinsic value of simply having a dog as a companion.
A 2022 study of 82 post-9/11 military veterans published in PLOS ONE reported that their psychiatric service dogs helped them with PTSD by performing calming actions and interrupting the veterans’ disturbing behaviors and thoughts during anxiety episodes. Researchers noted that all of the tasks the dogs had been trained to perform were used daily by the veterans, providing benefits for nearly all PTSD symptoms, except amnesia and reckless behavior. The human-animal bond and untrained qualities, such as companionship, also significantly improved the participants’ symptoms and quality of life.
Psychiatric service dogs enhance emotional regulation and improve social interactions for PTSD sufferers. Their non-judgmental and accepting nature creates a safe space for individuals to explore and manage difficult emotions. Additional research reported in the European Journal of Psychotraumatology demonstrated significant improvements in emotional and attentional regulation among adolescents with PTSD that were asked to participate in a one-year dog-training program.
While the therapeutic benefits for the handlers are significant, the European Journal of Psychotraumatology study also noted that the dogs in the training programs exhibited increased anxiety and decreased attention. This highlights a critical aspect of AAT: The welfare of the animals must be considered alongside the therapeutic benefits. Training programs need to ensure that the dogs are not overly stressed or burdened by their roles.
Prospective handlers of psychiatric service dogs should choose programs that prioritize the well-being of both dogs and humans through training, support and follow-up care. Engaging with a psychiatric service dog is a significant commitment that requires handlers to invest time in training and bonding with their dogs, as well as managing their emotional and physical needs to ensure a mutually beneficial relationship.
Understanding the legal rights pertaining to psychiatric service dogs, including accessibility in public spaces and accommodations, is crucial. Handlers should educate themselves about local and national laws that protect their rights and those of their service dogs.
Obtaining a psychiatric service dog involves careful consideration of the therapeutic benefits versus the potential stress on the animal. Look for reputable programs that train dogs to assist individuals with PTSD, while also prioritizing the welfare of the dogs and properly matching dogs and handlers.
The integration of psychiatric service dogs into mental health care offers more than just companionship; it opens a dynamic pathway for healing and managing PTSD symptoms. As we continue to explore and understand the unique bond between humans and animals, it becomes increasingly clear that dogs are not only cherished pets but also invaluable partners.
Ruth Roberts is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.
by Shae Marcus
In today’s fast-paced world, finding a moment of peace can feel like an impossible task. However, meditation offers a pathway to tranquility, even for those with the busiest of minds. Those new to meditation might wonder how to begin, especially when our thoughts are constantly racing. This guide will provide simple steps to get started and introduce resources that can help on this journey.
“The quieter you become, the more you can hear.” – Ram Dass
Step-by-Step Guide to Starting Meditation
1. Find a Comfortable Space
Choose a quiet spot where we won’t be disturbed. It doesn’t need to be a perfectly silent room, but it should be a place where we feel at ease. Sit or lie down in a comfortable position.
2. Set a Timer
Start with just five minutes. As we become more comfortable with meditation, we can gradually increase the time. Setting a timer ensures we won’t be distracted by the clock.
3. Focus on Our Breath
Close our eyes and take a few deep breaths. Focus on the sensation of the breath entering and leaving our body. If the mind starts to wander, gently bring attention back to breathing.
4. Use a Guided Meditation
For beginners, guided meditation can be incredibly helpful. It provides direction and keeps our mind from drifting. Apps and YouTube channels offer a wide range of guided meditations tailored for different needs and preferences.
5. Acknowledge Our Thoughts
It’s natural for our mind to wander. When it does, simply acknowledge the thoughts without judgment and bring our focus back to our breath or the guided meditation. Over time, this practice will help us develop greater control over our thoughts.
6. Practice Regularly
Consistency is key. Aim to meditate at the same time each day, whether it’s first thing in the morning, during a lunch break or before bed. Regular practice will enhance the benefits of meditation.
To support our meditation journey, here are two highly recommended resources:
Headspace is a user-friendly app that offers guided meditations for beginners and experienced practitioners alike. With sessions ranging from a few minutes to longer durations, it’s ideal for fitting meditation into a busy schedule. According to a study published in the journal JAMA Internal Medicine, mindfulness meditation apps like Headspace can significantly reduce stress and anxiety levels.
The Honest Guys provide an array of guided meditations on their YouTube channel. Their soothing voices and well-structured sessions make it easy to relax and focus. Many users have found their videos to be a great starting point for developing a regular meditation practice.
According to a report by the American Psychological Association, regular meditation can improve emotional health, enhance self-awareness, reduce stress and even improve concentration. These benefits can be particularly valuable for those with busy minds, as meditation helps to calm mental chatter and foster a sense of inner peace.
Starting a meditation practice might seem daunting at first. However, by following these simple steps and utilizing the right resources, we can embark on a journey toward greater peace and well-being. Remember, meditation is a practice, and like any new skill, it takes time and patience to develop. Embrace the process and enjoy the moments of tranquility that meditation brings into your life.
Shae Marcus is the publisher of both Natural Awakenings South Jersey and Philadelphia.
Email Publisher@NASouthJersey.com for guidelines. We advise confirming in advance directly with the business or organization.
Saturday, September 4
A Night with Robin Collier – Small Group Gallery Reading – 7-8:30pm. This evening promises to be a fun night of laughter and healing filled with messages from your loved ones who’ve crossed over! Cost: $45. The Center, Life in Balance, 45 S. Main St., Medford. 609-975-8379 or TheCenterLifeInBalance@gmail.com
Saturday, September 7
Fall Herbalism Four-Week Series – 10am12:30pm. Medicinal and Magical Herbalism, Hands on herb crafting, Herbal Meditation, Medicinal Remedies, Salve Making, Herbal Skin Care, Crafting Teas/Infusions, Forest walk and Wildcrafting. Cost: $555, includes supplies. Mystic Ginger Apothecary, 36 S. Black Horse Pike, Blackwood. MysticGingerApothecary@Gmail.com
Food Truck & Apple Festival – 11am. Celebrate the fall season with a variety of activities for all ages. The event will feature a selection of local food trucks offering diverse culinary delights, from gourmet burgers to international cuisine and sweet treats. Duffield’s Farm Market, 280 Chapel Heights Rd., Sewell. www.DuffieldsFarm.com
Free Intensive Meditation Workshops –11am-1:30pm, Saturday, September 7; 1-5pm Sunday, September 8. Discover Peace Within. Breathing, concentration, chanting, yogic music, finding peace in challenging times. Based on the teachings of Sri Chinmoy. Cost: free. Church of the Holy Trinity, Rittenhouse Square, Philadelphia. 215-383-3663 or www.PhilaMeditation.org
Sunday, September 8
Essential Oil Blends for Back to School Balance – 1-2:30pm. A Meditate + Create Workshop designed to help you manage the stress of the back-to-school season. Cost: $30, make 2 blends. Live in Joy Yoga, 118 W Merchant St., Audubon. www.BreatheByJosie.com
Wednesday, September 11
Foot Reflexology with Donna Favilla, ARCB Reflexologist – 6:30-8pm. Experience total relaxation, stress reduction, pain relief and boost the immune system at this interactive and fun class. Learn techniques to rejuvenate the mind and body through the non-invasive power of reflexology. Cost: $75. Infinite Possibilities Center, LLC, 801 Suite “I”, Rt. 73 N., Greentree Executive Commons, Evesham. www.LoveInfinitePossibilities.com/ book-appointment
Thursday, September 13
Yoga & Meditation Teacher Orientation – 6-9pm. An in-person, mini-retreat-style program for spiritual people who want to go deeper in their yoga studies and become the best version of themselves as they journey to becoming an instructor
The Veda Den, 1101 Rt. 70 W., Cherry Hill. www.TheDedaDen.com
Friday, September 13
FREE ONLINE Energy Healing – 30-Minute Sessions – 11am-2pm. Do you suffer from grief or loss? Feelings of sorrow, fear and anxiety? Join Dawn Ricci. Master of Spiritual Healing. Timeslots 11am, 12noon, 1pm, 2pm are available at the time of this printing. Email Hello@DawnRicci.com to secure your spot.
Meditation Mala Making – 6:30-8:30pm. A Meditate + Create Workshop opening our hearts to connect with our intentions + create with compassion. Cost: $55, includes tea + light refreshments. Ananda Yoga, 1 W. Mantua Ave., Wenonah. www.AnandaYogaHome.com
Journey through the Chakras - Part 4 - the Heart – 6:30-8pm. The heart chakra sits as our internal power center, the center at which our consciousness expands, the spiritual eye of the heart, the seat of the soul. Seeds of Love, 176 William L Dalton Dr., Glassboro. www.SeedsOfLoveYoga.org
Saturday, September 14
Healing Relationships with your Karmic Angels – 9:30am-4:30pm. Join Mary Law for a day of healing relationships with the help of your Karmic Angels, Divine Director, and Arcturian Interdimensional Healers. Processes to clear conflict and remove unwanted energetic ties. Recording provided for ongoing clearing. Cost: $88. Soul Sanctuary & Zoom. 110 Marter Ave., Suite 206, Moorestown. 110 Marter Ave., Suite 206, Moorestown. www.KathyMilano.com
Sunday, September 15
Energy Healing Sessions with Mary Law at Soul Sanctuary – 10am-5pm. Choose your modality: Arcturian Healing Method, ChristLight Healing, AngelicEnergetics, Karmic Clean Ups. Cost: $100 special price, 55-minute session on Zoom. www.KathyMilano.com
Private Reiki Sessions with Josie –12-5pm. - 12-5pm. Ten, 30, and 60-minute sessions are available. Cost: $22, $55, $88. The Venus Moon Crystal Warehouse, 234 Chestnut St., Glendora. Walk-ins welcome, or text 609-680-4016 to reserve a time slot (pre-payment req’d).
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Tuesday, September 17
Harvest Moon Intention Bracelet Making – 6-7:30pm. A Meditate + Create Workshop, designed to celebrate the abundance and magic of the Full Harvest Moon. Cost: $45, includes a glass of wine. White Horse Winery, 106 Hall St., Hammonton. www.BreatheByJosie.com
Wednesday, September 18
Words of Intention Alphabet Bracelet Making – 7-8:30pm. A Meditate + Create Workshop combining creativity, mindfulness, and intention setting in a high vibe space. Cost: $30. The Venus Moon Crystal Warehouse, 234 Chestnut St., Glendora. www.BreatheByJosie.com
Thursday, September 19
Sound Bath w/Lucia for the Fall Equinox – 6:30-8pm. The Equinox arriving Sunday, September 22 holds profound astrological significance, representing balance, harmony, time for reflection, and introspection. Cost: $75. Infinite Possibilities Center, LLC, 801 Suite “I”, Rt. 73 N., Greentree Executive Commons, Evesham. www.LoveInfinitePossibilities.com
Friday, September 20
Level 1 Group Sound Meditation Training – 8:30am, September 20 – 5:30pm September 22. An introduction to the basics of sound healing including information on vibration, frequency, entrainment, resonance, the use of intention and intuition, sound healing research, and main philosophies of sound healing. The Enlightened Elephant Wellness Loft, 3 Deltona Ln., Marlton. www.TheVibrationalHealingInstitute.com.
FREE ONLINE Energy Healing – 30-Minute Sessions – 11am-2pm. Do you suffer from grief or loss? Feelings of sorrow, fear and anxiety? Join Dawn Ricci. Master of Spiritual Healing. Timeslots 11am, 12noon, 1pm, 2pm are available at the time of this printing. Email Hello@DawnRicci.com to secure your spot.
BYOB Self-Care Night-Out Event – 7pm. Treat yourself to readings, Reiki, lash lifts, skin care, permanent jewelry, and more! Pop Up Shopping + Events with Jen, 453 W. Broad St., Gibbstown. www.EZEvent.com
Wednesday, September 25
Terri Land RN, MS teaches 8 Unique & Powerful Mudras – 6:30-8pm. Mudras calm the nervous system, elicit relaxation, and facilitate your body to begin its innate healing wisdom process to reach its full potential. Use these mudras daily for health and wellness. Cost: $75. Infinite Possibilities Center, LLC, 801 Suite “I”, Rt. 73 N., Greentree Executive Commons, Evesham. www.LoveInfinitePossibilities.com
Serene Soundbath + Reiki Healing Experience – 7-8:30pm. Rejuvenate your body and refresh your spirit at this enchanting evening of healing and relaxation. Cost: $45. The Venus Moon Crystal Warehouse, 234 Chestnut St., Glendora. www.BreatheByJosie.com
Thursday, September 26
Chanting in the Light Cathedrals at Soul Sanctuary – 7-9pm. Enjoy a group full moon ceremony to release negativity and illuminate new dreams. Activate your dreams and LightBody with the kundalini yogic chants in the candlelight salon at Soul Sanctuary. Cost: $44. 110 Marter Ave., Suite 206, Moorestown. www.KathyMilano.com
Friday, September 27
FREE ONLINE Energy Healing – 30-Minute Sessions – 11am-2pm. Do you suffer from grief or loss? Feelings of sorrow, fear and anxiety? Join Dawn Ricci. Master of Spiritual Healing. Timeslots 11am, 12noon, 1pm, 2pm are available at the time of this printing. Email Hello@DawnRicci.com to secure your spot.
Make Your Own Essential Oil Blends – 7 8:30pm. This workshop includes guided meditation, 2 roller bottles, a dessert tier + pot of tea of your choice. Cost: $60. Jane’s Tea House, 602 Station Ave., Haddon Heights. www.JanesTeaHouse.com
Saturday, September 28
Wine, Wheeling & Whiskers – 10am4pm. Whether you’re a wine connoisseur, a mudder, mall crawler, rock crawler, or an animal lover, this event has something for everyone. Explore the scenic location, indulge in delicious wines, and enter your rig in the show! Miller’s Farm, 134 N. Grove St., Berlin. www.MillerFarmsLLC.com
Saturday, September 28 & Sunday, September 29
Learn to Read Tarot Cards with Steven East – 11am-6pm & 11am-4pm. During this two-day tarot event, bring changes and new insights into your life by learning the history, symbolism, the key meaning behind all 78 cards, and how to use them. Cost: $125. The Center, Life in Balance, 45 S. Main St., Medford. 609-975-8379 or TheCenterLifeInBalance@gmail.com.
Sunday, September 29
Holistic Health and Wellness Fair: Anti-Aging & Longevity! – 12-5pm. Discover the path to a vibrant life overflowing with inspiration, peace and community. Cost: free. Holly Hills Elementary School, 500 Ogden Drive, Westampton. www.Connect2Holistics.com
Yoga Workshop: Know Your Own Strengths – 1-3pm. Nurture what’s uniquely best within you in this transformative yoga workshop devoted to blending vinyasa yoga with the exploration of your unique character strengths. Delve deep into your innate strengths and wisdom while flowing through yoga poses. Cost: $45. Yoga Rebellion, 630 Atlantic Ave., Collingswood. www.GrowthAndGritHealth.com
October 3 - 6
Sacred Immersion Retreat for Women with Kathy Milano
Explore practical living of the feminine wisdom path. Experience a seamless flow of mystical teachings, light transmissions, intuitive practices, nature contemplation, sacred art, soulful ceremony, and multidimensional healing. Connect with Mystical Feminine Archetypes, Angelic Realm, Shamanic Lineages, and your Wisdom Teachers. Cranaleith Spiritual Center, PA www.KathyMilano.com/workshops
Sunday, October 6
Holistic Health & Healing Expo 11am-5pm
This event promises to be your gateway to a holistic lifestyle, offering a unique blend of inspiration, education, and connection. Sponsored by Natural Awakenings South Jersey. DoubleTree by Hilton, 2349 Marlton Pike, West Cherry Hill www.HHHExpo.com
January 31February 2, 2025
2025 Annual Holistic Yoga Retreat – This retreat can help you go deeper in discovering your true self and finding your own path to wholeness. Cost: $299. Marianist Retreat Center, 417 Yale Ave., Cape May Point. www.YogaCapeMay.com
NASouthJersey.com can help you access the resources you need for help in staying healthy and happy!
Monday
Monthly Meditation/Mini-Workshop, First Monday – 6:30pm-8pm. An open invitation to those who are interested in exploring meditation, energy education/topics and Reiki. Please be respectful and arrive on time so the meditation is not disturbed. Please refrain from alcohol the day of the workshop. Cost: $15. The Center, Life in Balance, 45 S. Main St., Medford, 609-975-8379 or TheCenterLifeInBalance@gmail.com
Wednesday
Midday Meditation – 12-12:10pm. On Wednesday the focus is Love. Each week we raise the Love vibration personally and globally. Treat yourself to a mid-day refresher. The Center, Life in Balance, 45 S. Main St., Medford, 609-975-8379.
Building Awareness and Momentum: Summer of Meditation and Mindfulness with Ira Richards – 8-9pm. As we try to be more mindful of what’s really going in each moment, one moment of mindfulness can lead to another. Meditation is an important tool in helping us build up that momentum. Cost: free. Tula Yoga and Wellness, 737 N. 4th St., Philadelphia. www.TulaYogaPhilly.com
Midday Meditation – 12-12:10pm. On Friday the focus is Peace. Each week we raise the Peace vibration personally and globally. Treat yourself to a mid-day refresher. The Center, Life in Balance, 45 S. Main St., Medford, 609-975-8379.
Psychic & Healing Fair, Third Saturday – 10am-2pm. Returns September 21. The fair offers different avenues to healing. Guests will be able to have an intuitive/ psychic reading, a Reiki Session, energy healing or lie on the BioMat. Cost: $30. A variety of twenty-minute free talks will be offered. The BioMat incorporates amethyst crystals, far infrared heat and negative ions to help the body heal and relax. The Center, Life in Balance, 45 S. Main St., Medford. 609-975-8379 or TheCenterLifeInBalance@gmail.com.
OFFICE SPACE AVAILABLE – At hourly or daily rate for holistic wellness and energy healers. MysticGingerApothecary@gmail.com.
OFFICE SPACE AVAILABLE – Integrative Physician looking to share office space in Voorhees. 856-669-9118.
ORGANIC PANCREAS DETOX TEA Cleanse & Support Your Pancreas with this Targeted Blend. Samples Available. Visit EarthSanaStore.com/tea.
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 NASouthJersey@gmail.com to request our media kit.
DR. SEAN C. INSELBERG, DAC, MSC, CNS
Nutritional Wellness Center 1 Cinnaminson Ave, Ste 206 Palmyra, NJ 08065
856-499-2160 www.NutritionalWellnessNJ.com
Offering simple, effective solutions for optimal health for the whole family. Includes: Functional Medicine testing, Othromolecular energy medicine, Neuro-Emotional Technique, Psycho neurobiology, autonomic response testing, Theta Healing.
DANA REYNOLDS-MARNICHE, Ph.D.
Shaman-based Qi Channeler, Clairvoyant and Teacher
Mount Meru Holistic Earth Power Healing 856-993-1786
MtMeruHolistic.com/healing-testimonials
Highly trained with 35 yrs experience in mind-body healing, I utilize Korean Chunsu, a 5,000-yr-old therapeutic practice, involving the channeling of balanced Heaven-Earth cosmic qi energy to release negative ancestral patterns from the body and mind. Rapidly restores well-being, addresses anxiety, depression, treats hormonal, immune system and chakra imbalances, alleviates physical pain, rejuvenates body cells and clears toxins. Over time, a prevalence of harmony in one’s home and work environment and the ability to manifest abundance and protection become our natural state of being.
MARYANN PINO MILLER, M.Ed.
Certified Heal Your Life® Teacher Emotion Code Practitione Consciously Living, LLC
The Center, Life in Balance
45 S Main St, Medford, NJ
856-912-2087
Maryann@ConsciouslyLiving.net
Become aware of your true nature, meet your inner child waiting for your love, become aware of and unload the baggage weighing you down, become aware of the depth of love that exists within you and gain the understanding of the importance of your relationship with yourself and how to foster it.
SUSAN DESIDERIO, BA, LMT
Ayurvedic Wellness Coach Pitman, NJ
856-535-7478
BlueHavenMassage@gmail.com
BlueHavenMassage.MassageTherapy.com
With over 20+ years’ experience in the Wellness industry, Susan specializes in holistic lifestyle management. She offers Ayurveda coaching, mindful movement classes, massage/reiki sessions.
HARMONIOUS HEALINGS
HOLISTIC HEALTHCARE
30 Jackson Rd, D207 Medford, NJ 08055
856-359-6005
www.DrKevinG.com
Optimize your human potential holistically: functional neurology & kinesiology, stress release & neuro-emotional technique, structure & posture improvement with advanced biostructural correction, biophysics body optimizer.
SANO INTEGRATIVE WELLNESS
116 N Haddon Ave (Suite 201) Haddonfield, NJ 08033
856-484-5546
Instagram: @sanowellnessnj
Email: SANOWellnessNJ@gmail.com
www.SANOWellnessNJ.com
Elevate Your Health with Dr. Lazo: Your Expert in Strength, Wellness, and Personalized Chiropractic care! Dr. Lazo isn’t your average chiropractor – he’s your partner in strength and healing. With a passion for weight lifting and a deep understanding of physical therapy, Dr. Lazo brings a unique blend of expertise and relatability to his practice. From the moment you walk in, you’ll feel welcomed. He’ll address your concerns, alleviate pain, and help you achieve peak performance. He takes the time to listen, understand your needs, and tailor treatment plans to suit your goals.
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.
MAGNOLIA TREE HEALING ARTS Online/Telehealth Care
609-508-7330
www.MagnoliaTreeHealingArts.com
Magnolia Tree Healing Arts offers psychotherapeutic herbal medicine, psycho-spiritual counseling and analytically oriented tarot consultations. Kristin offers complimentary consultations for potential counseling and herbal medicine clients.
INFINITE POSSIBILITIES CENTER LLC
801 Rte 73, Ste I, Evesham, NJ 08053 856-983-1767
Elsie@LoveInfinitePossibilities.com www.LoveInfinitePossibilities.com
The Energy Enhancement System (EESystem) generates multiple bio-active life-enhancing energy fields, including “scalar waves” which allow cell regeneration, improve immune function, provide relief from pain, detoxify the body, elevate moods, and assist in balancing the right and left brain hemispheres. The custom-installed system generates morphogenic energy fields that can promote healing. The EESystem has been recognized at dozens of medical, scientific and professional conferences around the world. This environmentally and ecologically safe system is used by individuals, doctors and therapists as well as Wellness Centers and Meditation Centers to improve human development and psychological well-being. EESystem combines body, mind, spirit and science to help you achieve peak performance and reach higher states of health, consciousness and self-actualization. The future is here!
KATHY MILANO, PHD
Soul Sanctuary
110 Marter Ave., Ste. 206 Moorestown, NJ 08057
856-778-1981
www.KathyMilano.com
Take a Journey of Self-Discovery revealing your unique Soulful Map to healing, transformation & spiritual expansion. Kathy is a clinical psychologist who offers women holistic psychotherapy with specialties in energy psychology (Heart Assisted Therapy, EFT), energy medicine (The Body Code), healing trauma and spiritual mentoring. Classes and retreats for women integrate wisdom from Andean Energy Medicine, Mystical Feminine Archetypes, and AngelicEnergetics. As a shamanic practitioner, Kathy offers Andean Medicine Sessions, Munay Ki Initiations, ceremony, and workshops. Angelic Healing Journeys and AngelicEnergetics sessions and workshops welcome everyone.
CHARLOTTE NUSSBAUM, MD
Medford Functional Medicine 107 Jamestown Ct, Medford 609-969-4844
www.MedfordFunctionalMedicine.com
Board-certified pediatrician and internist Charlotte Nussbaum is a founder of Medford Functional Medicine where we partner with people of all ages to reclaim their health.
NATURAL HEALTH IMPROVEMENT CENTER OF SOUTH JERSEY
1020 Kings Hwy. N., Ste 110 Cherry Hill, NJ
856-667-6805
www.NHICSouthJersey.com
Safe, natural solutions for many health problems. Get to the root of your symptoms and heal your body with Nutrition Response Testing. The practitioners at NHIC offer a non-invasive, advanced form of muscle testing for food sensitivities, chemical and metal toxicity, and immune system issues for all ages. Individualized, targeted, “Root-Cause Nutrition.”
LIESHA GETSON, BCTT, HHC
Health Through Awareness 100 Brick Rd, Ste 206, Marlton
856-596-5834
www.HealthThroughAwareness.com
Liesha Getson is a Board-Certified Thermographic Technician, Holistic Health Counselor, a Reiki Master and Energy Practitioner. Liesha is a founding partner of Health Through Awareness, in Marlton, a cooperative wellness center that provides a variety of alternative services to facilitate healthy living including nutrition and lifestyle counseling, reiki, thermography, infrared detoxification and biopuncture.
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.
DR. JAIME FELDMAN, DCH
Chairman, Medical & Dental Division, International Hypnosis Federation 214 W Main St, Ste L4 Moorestown, NJ 08057
856-231-0432 • DrJaimeF@aol.com www.PartsTherapy.com
Dr. Jaime Feldman, one of the pioneers in an advanced technique called “Advanced Parts Therapy,” has been able to unlock the subconscious and remove unwanted behaviors: stop smoking (guaranteed), weight loss, stress, depression, pain and anger management, and more. Outstanding success in curing phobias and deep-seated trauma, and treating the immune system to put cancer into complete remission.
NEXT LEVEL HEALTH AND HEALING Desiree Bohn Cherry Hill, NJ 609-541-1087
NextLevelhh@outlook.com
Certified Integrative Nutrition Health Coach specializing in HEALING YOUR BODY with Food & Vitamins including Food Education, Skin Conditions, (Acne, Shingles, Eczema, Psoriasis, Rosacea, Vitiligo), Sleep Hygiene, High Cholesterol, Constipation, Fatigue, Bi-Polar, ADHD, Sciatica, Aches/Pains, Eating for Cancer prevention/treatment, Anxiety, Depression, Lyme Disease, Epstein Barr Virus, and Heavy Metal Poisoning.
DR. STEVEN HORVITZ Institute for Medical Wellness 110 Marter Ave, Ste 408, Moorestown, NJ 856-231-0590 www.DrHorvitz.com
Board-Certified Family Medicine blending traditional family care with a holistic focus and preventive, nutritional and integrative approach. We look for causes and triggers for disease before reaching for the prescription pad. Same and next day appointments are available.
PHILIP GETSON, DO
Health Through Awareness
100 Brick Rd, Ste 206, Marlton, NJ 08053
856-596-5834
Health Through Awareness takes a holistic approach to health and well-being. Dr. Philip Getson is a board-certified Family Physician and certified by four Thermographic Boards. He specializes in thermography, an early diagnostic tool for many health conditions including breast health. With the mission of providing a balanced approach to wellness, the center offers diet and lifestyle counseling, thermography, the area’s most unique infrared detox sauna (The POD), reiki, a smoking cessation program, physician standard supplements and ongoing wellness classes.
POLINA KARMAZIN, MD
Board certified in Integrative Medicine & Acupuncture
2301 E Evesham Rd, Bldg 800, Ste 219 Voorhees, NJ 08043
856-528-2258
www.SouthJerseyHolistic.com
Our practice treats each person individually by addressing the root cause of the problem. Dr Karmazin employs holistic therapies, such as acupuncture, biopuncture, homeopathy and nutritional counselling for a variety of ailments. We also specialize in holistic pain management and do not use narcotics, NSAIDs or steroid injections.
SANO INTEGRATIVE WELLNESS
116 N Haddon Ave (Suite 201) Haddonfield, NJ 08033
856-484-5546
Instagram: @sanowellnessnj
Email: SANOWellnessNJ@gmail.com www.SANOWellnessNJ.com
Dr. Far is a Naturopathic Doctor, Clinical Nutritionist and owner of Far Natural Health and SANO Integrative Wellness in Haddonfield, NJ. She currently specializes in personalized nutrition, integrative cancer care, metabolic health, and chronic illness. She uses functional lab testing, herbal medicine & other natural therapies to help her patients achieve the best quality of life.
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.
PRIME IV HYDRATION & WELLNESS
900 Rte 73 N, Ste 890, Marlton
856-386-3251
www.PrimeIVHydration.com/locations/ new-jersey/marlton-08053
Prime IV Hydration & Wellness is the nation’s leader in vitamin-infusion therapy. They offer a spa-like environment and utilize only the latest in cutting-edge intravenous (IV) therapies.
DR. ANAMARIA NEWPORT, DMS, DMD, MHS, PAC
17 White Horse Pike, Ste 10B Haddon Heights, NJ 08035
856-323-8885
Dr. Newport is a discerning artist, highly experienced master cosmetic injector and renowned dermatology speaker with 10+ years of extensive medical training. Her continuous dedication for skincare, surgery, dentistry, and cosmetic procedures are enhanced by combining the use of the latest technology and her unique homeopathic style. As an artist, she is genuinely passionate about bringing out the unique beauty in each one of her patients. Look no further for your organic skincare specialist, offering the purest treatments achievable with our personalized natural products.
KAREN LOVELACE
LMT, Master Iridologist, CNHP, Reiki Master Haddonfield, NJ 833-634-7428
www.4neish.com
At NEISH, we leverage eye analysis and natural health methods to get to the root cause of imbalances and chart individualized paths for our clients to be and feel their healthiest! Visit us online to view our services and schedule an appointment. Allow us to support you!
TRACI ROSENBERG, MA
Numerologist & Empowerment Coach 609-417-4526
TraciRosenberg@gmail.com www.SoulTalkWithTraci.com
Join the region’s leading numerologist as you discover your life’s purpose. Encoded in your name and birth date are your lessons, talents and desires. Traci will help you realize your full potential.
PINELANDS ADVENTURES
1005 Atsion Rd, Shamong, NJ 08088 609-268-0189
www.PinelandsAdventures.org
A nonprofit initiative of Pinelands Preservation Alliance. Recreational activities include guided/ unguided river paddling, camping, hiking and small group history and ecology forest tours.
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TEJA VALENTIN COACHING, LLC
118 W. Merchant St., Audubon, NJ 08106
609-905-5683 (LOVE)
Teja@TejaValentin.com
Women, are you feeling, stuck, numb, or disconnected or tired and have given up on that dream job or dream relationship? You used to be a vibrant woman who is on a quest to reignite her inner spark. You long to feel desired and desirable, dream of bringing back the passion and allure in your life and even in your sex life. You yearn to break free from any stagnation or disconnection that may have settled in. Let’s talk. I help guide vibrant women to reclaim their sexual pleasure, reignite their passion, and live from a place of personal power and inner goodness. Together we work to break free from stagnation, rediscover the wholeness within, and find a home in your body, allowing you to live a life rich with purpose, connection, and deeply satisfying experiences.
DR. DISHA PATEL, PT, DPT
Founder, Bliss Physical Therapy and Pilates
Pelvic Physical Therapist
Pilates Rehabilitation Specialist
Prenatal/Postnatal Exercise Specialist
www.BlissPTPilates.com
Bliss Physical Therapy & Pilates offers personalized concierge services for pelvic health, pregnancy, and orthopedic and sports medicine. Specializing in tailored care, addressing issues from back and hip pain to running injuries and pelvic floor strengthening, ensuring high-quality, individualized treatment for optimal physical fitness and well-being.
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.
DR. JOCELYN FLAY, DAC
Nutritional Wellness Center
1 Cinnaminson Ave, Ste 206 Palmyra, NJ 08065
856-499-2160
www.NutritionalWellnessNJ.com
Open to the flow of reiki that is before you and experience the divine life force energy that is innate to all of us. You can heal, grow, process trauma, change your beliefs, create new experiences, and shift into a life that you love, and reiki can guide you. Individual reiki sessions and reiki courses are provided at the Nutritional Wellness Center.
THE SENTIENT SOUL, LLC
5243 NJ-49, Millville, NJ 08332
856-506-2461
www.TheSentientSoul.com
The Sentient Soul’s focus is on empowering clients through self-awareness to improve their emotional, mental and physical health through the use of reiki, biofield tuning and other sound healing modalities. As a Certified Reiki Master and Biofield Tuning Practitioner, I would like to assist you in your journey on becoming your best self.
BETH O’BRIEN
Spiritual Healing Through Guidance
The Center Life in Balance, 45 N Main St, Medford On Angels Wings, 110 Creek Rd, Mt Laurel
BethOB67@yahoo.com
Beth, a psychic/medium, can give you spiritual and intuitive guidance from your loved ones. Beth is also a Reiki Master and an ordained minister to officiate your wedding. She also is a paranormal investigator and does private and public homes. She also does house blessings and cleansing.
MYSTIC GINGER
36 S Black Horse Pk, Blackwood 856-563-6634
MysticGingerApothecary.com
Mystic Ginger is a Holistic Hair Studio, Herbal Apothecary, Community Wellness Space with weekly classes, workshops, gatherings and a Handmade Artist Boutique.
RISE AND THRIVE WELLNESS YOGA Terry Veit-Harmening
714 E Main St, Moorestown 609-923-5782
www.RiseAndThriveWellnessYoga.com
Terry Veit-Harmening is a certified Yoga Therapist, a certified Ayurvedic Lifestyle Educator and a brain longevity specialist with the Alzheimer’s Research Association. Yoga Therapy is a holistic approach to health care using postures, movement, stretches, lifestyle choices, relaxation and breathing practices to address your specific issues.
Allergies, Anxiety, Asthma, Autism, ADHD, Auto-Immune Conditions, Cancer, Cholesterol, Chronic Fatigue Syndrome, Covid/Flu, Depression, Diabetes, Digestive Diseases, Fibromyalgia, Headaches, Hormones, Hypertension, Pain, PCOS, PTSD, Skin Problems, Sleep Issues, Tinnitus, Thyroid Disorders, Weight Gain, and more.
Our Wellness Team raises the bar with what is possible for health, healing, & disease prevention. We are driven by passion for life & wellness, and we know how to identify root factors that lead to disease. We create individualized treatment plans that address each person’s needs physically, mentally, emotionally & spiritually.
