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Living in Harmony
August marks a beautiful time of year—a season that gently invites us to pause, reflect and realign. It’s a moment to reconnect with the dreams we may have set aside in the busyness of life and recommit to living in harmony—with ourselves, with our families and with our dear Mother Earth.
I’ve carried the idea of harmony with me since childhood. Like many, I remember the lyrics from that iconic commercial: “I’d like to teach the world to sing in perfect harmony.” Even then, those words struck a chord. They echoed something I already knew deep inside—a truth I felt long before a jingle tried to sell it back to us.
Of course, we’ve come to understand that much of that messaging was never about unity. It was about marketing. Corporations used our longing for peace, connection and community to sell us more—more
sugar, more things more distractions. But their spin didn’t dull the truth: Real harmony isn’t bought. It’s chosen, cultivated and remembered.
Living in harmony doesn’t mean perfection. It means presence. It means choosing balance over burnout, connection over chaos and intention over routine. Whether it’s a quiet walk in nature, a nourishing conversation with a loved one or simply taking a breath before your next decision—harmony begins in the small moments.
This issue of Natural Awakenings celebrates those walking that path—wellness practitioners, conscious businesses and community voices who are helping others find their rhythm again. We’re honored to share their stories.
Wherever you are on your journey, we invite you to take this month to listen inward, dream boldly and return to what matters most.
In gratitude,
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Northern Michigan / Grand Traverse Region HealthyLivingMichigan.com © 2025 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.
Lost Woods Creates Space For Slow Living And Presence
Lost Woods Farm & Forest invites travelers to reconnect with nature through its glamping retreat and eco-lodging destination, located just minutes from Boyne Mountain. Founded by Lauren and Jason, the project is rooted in years of global travel, cross-cultural immersion and a shared commitment to creating meaningful experiences.
After nearly 15 years in Chicago and Australia, the family relocated to Northern Michigan one week before travel restrictions began in early 2020. The move marked a deliberate return to simplicity and intention. What began as a personal shift became Lost Woods—a place where nature and comfort coexist, offering a pause from the pace of daily life.
Set among rolling forested acreage, the retreat features curated accommodations designed to immerse guests in a sense of place. Each space reflects Lauren’s love for travel and design, shaped by her years living in France, Chile and Australia. Guests experience both rustic charm and thoughtful comfort, with access to nearby trails, local lakes and seasonal programming.
More than a vacation spot, Lost Woods fosters reflection, presence and connection. Whether visiting for a solo reset or a group gathering, guests are encouraged to unwind and engage with the landscape around them. The retreat embodies a belief in slow living and deep-rooted hospitality.
Location: 4500 Denise Rd., Boyne Falls. For more information or to make a reservation, visit LostWoodsMI.com.
Join A Movement Linking Creativity, Ecology and Community
Crosshatch offers opportunities for individuals to participate in workshops, residencies and collaborative projects rooted in the rhythms of rural life. Participants engage in traditional skills, sustainable practices and storytelling that ground them in the local landscape. With a focus on restoration and place-based work, these experiences reinforce the center’s commitment to cultivating vibrant and regenerative communities.
Inspired by its founders’ vision to merge art and ecology, Crosshatch envisions a culture where economy and creativity flourish together. Its programs support the shared work of growing food, making music, restoring soil and building meaningful local relationships. Through this blend of craft and care, Crosshatch continues to build a foundation for cultural and ecological resilience across the region.
Location: Bellaire, MI. For more information or to register for an activity, call 231-533-2555 or visit Crosshatch.org.
Green Skills Training Expands Through Local Initiatives
SEEDS Ecology & Education Centers, a nonprofit organization founded in 1999, continues offering hands-on programs that integrate ecology, education and design. Based in Traverse City, SEEDS implements place-based activities that restore natural habitats, develop green job skills and support environmental awareness in local communities.
Crosshatch Center for Art & Ecology continues engaging communities in Northern Michigan through programs that intertwine creative expression, land stewardship and resilient local economies. Founded in 2005, the nonprofit brings together artists, farmers and educators with a shared belief that culture and ecology are essential to community well-being.
Working in collaboration with schools, municipalities and community organizations, SEEDS engages hundreds of individuals daily. Programs include educational gardening, composting, sustainable construction and wood rescue—each rooted in practical skill-building and regional needs. Participants range from elementary school students to young adults preparing for careers in conservation and resource management.
SEEDS programs offer direct experiences in restoring landscapes and reducing material waste, providing lasting benefits to both participants and their communities. The organization’s team of staff and volunteers guides these efforts with an emphasis on ecological literacy and applied learning.
These initiatives reflect SEEDS’s mission to implement local solutions at the intersection of ecology, education and design. Through consistent community engagement, SEEDS continues to foster environmental stewardship and a stronger connection to place.
Location: 800 Cottageview Dr., Ste. 1080, Traverse City. For more information, call 231-947-0312 or visit Ecoseeds.org.
Regenerative Farming Takes Root at Morganic Farm
each program centers on practical, replicable change rooted in place.
Morganic Farm, operated by Stuart Kunkle, offers pasture-raised livestock products directly from a 30-acre homestead in Fife Lake. Dedicated to permaculture principles, the farm cultivates a sustainable ecosystem where heritage-breed chickens, pigs, ducks, sheep, rabbits, quail, goats and turkeys roam freely, nourished on non-GMO, locally sourced feed.
Visitors can pick up fresh farm products onsite after 6 p.m. on weekdays or throughout most weekends. Morganic Farm also participates in the Sara Hardy Farmers Market from May through October, with booth hours on Saturdays from 7:30 a.m. to noon, and Wednesdays from 8 a.m. to noon. Customers seeking ethically raised, organically fed meats will find a wide variety of options rooted in responsible husbandry and environmental care.
The farm serves as a regional model for integrated, small-scale agriculture, offering customers a transparent view of how their food is grown—from soil to harvest. With an emphasis on heritage breeds and rotational grazing, Morganic Farm supports biodiversity while maintaining humane and ecologically sound practices.
Location: 8040 M-113 E., Fife Lake. For more information or to place an order, call 231-492-5175 or visit Morganic-Farm.Square.Site.
Building a Healthier Michigan
From the Ground Up
Groundwork Center for Resilient Com munities fosters long-term solutions that protect Michi gan’s environment, strengthen its econ omy and support healthy, connect ed communities.
Founded in 1995 as the Michigan Land Use Institute, the organization now leads inno vative, community-driven work across the Grand Traverse region and beyond.
Groundwork’s mission emphasizes resilience, equity and collaboration. As Michigan faces critical decisions around land use, energy and public health, the organization brings communities together to generate principled, forward-thinking responses. Its work empowers people at the local level to engage with complex issues through shared vision and practical action.
Educational outreach, policy research and coalition building remain key tools in Groundwork’s approach. The organization encourages residents to stay informed, involved and inspired as stewards of their own future.
To learn more about Groundwork’s current initiatives or explore ways to get involved, visit their website or contact their Traverse City office.
Location: 414 E. Eighth St., Ste. 204, Traverse City. For more information, call 231-941-6584 or visit GroundworkCenter.org.
Grove Connects Visionaries With Space and Support
The Grove Community Incubator, in Traverse City, creates fertile ground for local entrepreneurs, artists and organizers to connect, collaborate and thrive. Through thoughtfully designed shared workspaces and peer-support networks, the incubator nurtures individuals working toward community-centered, purpose-driven change.
With a focus on the intersection of climate, food, transportation and economic development, Groundwork partners with residents, farmers, businesses and policymakers to shape a thriving future for Michigan. From expanding farm-to-school initiatives and clean energy projects to advancing equitable mobility and rural revitalization,
Guided by the metaphor of healthy soil, Grove’s mission is rooted in relationships. Rather than focusing on rigid programming, the organization concentrates on cultivating the right conditions for growth. Its approach centers on providing structure, space and support—trusting that changemakers already possess the creativity and drive to blossom when their environment is nourishing.
Members of Grove benefit from access to collaborative environments that foster focus, dialogue and cross-sector creativity. Through facilitated networks, they find encouragement, accountability and opportunities to scale their impact. By attracting local resources and talent, the incubator becomes a dynamic ecosystem for shared progress.
Whether supporting a startup founder, community organizer or social artist, Grove believes that meaningful innovation emerges when people are deeply connected to each other and their community. The incubator invites those with vision and commitment to contribute to a future that reflects collective care and resilience.
Grove offers coworking space, meeting areas and events designed to strengthen Traverse City’s social innovation landscape.
Location: 414 E. Eighth St., Traverse City. For more information, visit GroveIncubator.org.
Povidone-Iodine for Sting-Free First Aid
Modern first aid values comfort as much as effectiveness, especially for kids and sensitive skin. Povidone-iodine is prized because it kills germs without the burn of alcohol or iodine tinctures.
Research shows broad power over bacteria, viruses and fungi, yet irritation stays low, so caregivers can reapply it to scrapes and cuts without slowing healing or raising scarring risk.
or surgical wounds, effective and gentle.
Ointment is the clear ointment (TAO):
A 2020 International Wound Journal review found a 10 percent ointment wiped out stubborn biofilms in under 30 seconds while remaining gentle on tissue. Doctors also note that wounds treated with povidone-iodine stay on track and don’t breed superbugs, making the ointment a reliable choice for families.
Because it relies on iodine—not antibiotics—it avoids common ointment allergies and won’t add to drug resistance. The light brown color fades quickly, so bandages and clothing stay clean during frequent dressing changes, and the formula retains full strength for up to three years, even in a standard medicine cabinet. Field medics and wilderness guides also pack it for its proven performance in heat, cold and humidity.
Although long used in clinics, a sting-free version is now sold for home kits. Available in pocket-size tubes and larger family packs, Doctor Radow’s formulation, made by Sheffield Pharmaceuticals, delivers hospital-grade protection without discomfort and belongs in every household first-aid stash.
For more information or to place an order, call 386-4141809 or visit DoctorRadows.com. See ad opposite page.
A BOLD VISION FOR MICHIGAN
Bringing back passenger rail to Traverse City and Petoskey from Ann Arbor and Detroit is good for Michigan. TAKE ACTION at GroundworkCenter.org/ a2tc-rail-project/
New Defense Against Superbugs
The U.S. Centers for Disease Control and Prevention estimates that antimicrobial-resistant infections affect more than 2.8 million Americans annually, resulting in more than 35,000 deaths. These “superbugs” have developed the ability to resist medicines used to eradicate them, including antibiotics, antivirals, antifungals and antiparasitics.
In 2019, a systematic review proposed fecal microbiota transplantation (FMT) as a potential strategy for the decolonization of multidrug-resistant microorganisms (MDRO), as well as for the prevention of recurring MDRO infections. The researchers suggested that the implantation of good bacteria could restore normal gut microbiota, giving patients the ability to fight off resistant infections without need for other medical interventions.
A small, randomized trial in the United Kingdom recently tested the feasibility, safety and effectiveness of FMT delivered in capsule form. Among the subjects with invasive infections, 20 received FMT capsules, while 21 were part of the placebo group. The findings published in the July issue of the Journal of Infection indicated that encapsulated FMT was safe, well-tolerated and effective in colonizing the gut with healthy bacteria and eliminating superbugs. This study establishes the groundwork for a larger-scale investigation.
Predicting Dementia
Determining how fast a brain ages may help predict and prevent dementia, a condition that is projected to impact approximately 42 percent of Americans aged 55 and older, according to the National Institutes of Health. While genetic analysis at the cellular level offers insights into biological age, its application to brain cells is
hindered by the blood-brain barrier, which prevents cell collection.
Researchers from the University of Southern California have devised a non-invasive method that integrates magnetic resonance imaging (MRI) with artificial intelligence (AI) to assess brain aging. Their findings were published in Proceedings of the National Academy of Sciences of the United States of America.
The AI database was constructed through an exhaustive analysis of thousands of brain scans from individuals with different brain conditions and varying ages. Subsequently, patient brain scans taken at distinct time intervals are compared to the database to identify brain zones that are exhibiting accelerated aging. The method was tested on more than 100 adults with healthy brains and 140 Alzheimer’s patients. The researchers are optimistic that their approach will not only identify early signs of cognitive decline but also facilitate the prediction of disease progression.
Healthy-Aging Properties of Caffeinated Coffee
In June, a large-scale study by Tufts University sought to determine the health benefits of caffeinated and decaffeinated coffee with and without the addition of sugar and saturated fat. The results pubThe Journal of Nutrition suggest that drinking a low-to-moderate amount of caffeinated coffee daily lowers the risk of all-cause mortality; however, the benefit drops when an overabundance of sugar and saturated fat are added.
The researchers analyzed data from the National Health and Nutrition Examination Survey conducted between 1999 and 2018 involving more than 46,000 American adults. Individuals that consumed one to three cups every day were about 15 percent less likely to die in the next nine to 11 years compared to those that did not drink coffee at all. This benefit was negated for those that added more than half a teaspoon of sugar, one tablespoon of half-and-half, or three-anda-half tablespoons of whole milk. Drinking decaffeinated coffee was not associated with healthy aging.
When it comes to cuts, scrapes, burns, or surgical wounds, you need a solution that’s both effective and gentle. Doctor Radow’s Povidone-Iodine Ointment is the clear choice over triple antibiotic ointment (TAO):
FEATURE
Anti-Fungal
Effective Against MRSA
Post-Surgery Application
Recommended for Diabetics
Long-Term Use (Sustainability)
Emergency Use (Hospitals) Contains Antibiotics
Baking Soda: The All-Purpose Dynamo
Baking soda (sodium bicarbonate) is a versatile and economical household cleaner and personal care product that offers numerous benefits. Its non-toxic and biodegradable properties make it an environmentally friendly choice.
Cleaning and Freshening
• Kitchen Surfaces: Sprinkle on a damp sponge to clean countertops, sinks and greasy stovetops. Adding a few drops of tea tree, lemongrass, peppermint or orange essential oil will enhance the antibacterial properties.
• Pots and Pans: Use as a gentle abrasive to scrub pots and pans—even stainless steel.
• Drains: Pour half a cup of baking soda followed by half a cup of white vinegar down the drain. Allow it to fizz, then rinse with hot water. This is not a substitute for clearing clogs.
• Laundry Booster: Add half a cup to a load of laundry to soften the water, boost detergent effectiveness and neutralize odors. This natural solution is safe to use with baby items.
• Bathroom Fixtures and Surfaces: Mix an equal amount of baking soda and water or vinegar to form a paste for scrubbing sinks, tubs, tile and grout. For a deeper clean, combine with Castile soap instead of water or vinegar.
• Toilets: Use as a powdered cleanser, adding a few drops of a germ-fighting essential oil such as lavender, tea tree or lemon.
• Carpets: Mix a cup of baking soda with a few drops of geranium, lavender or ylang ylang essential oil and sprinkle it evenly over the carpet. After half an hour, vacuum thoroughly.
• Natural Deodorizer: Place an open box in the refrigerator to keep it smelling fresh. Sprinkling baking soda in garbage cans, shoes or gym bags can help eliminate unpleasant odors.
• Produce Cleaner: Mix one teaspoon of baking soda per two cups of cold water and soak strawberries or other produce for 12 to15 minutes. Gently rub the fruit or vegetables, then rinse thoroughly with clean water and pat dry. This method can reduce dirt, bacteria and some pesticide residues.
• Sterling Silver Polisher: Combine two tablespoons of lemon juice or distilled vinegar with two tablespoons of baking soda.
With a soft cloth, gently rub the mixture onto sterling silver items and rinse thoroughly. Allow more tarnished items to soak in the mixture for a few minutes before cleaning.
Personal Care
• Teeth Whitening: Sprinkle a small amount of baking soda on the palm of the hand, dip a damp toothbrush into the solution and brush as usual. This method should only be used sparingly, as baking soda can damage tooth enamel.
• Skin Relief: Add half a cup of baking soda to a bath to soothe skin irritation. This solution is beneficial for eczema, poison ivy and dermatitis.
• Hair Cleansing: Mix a small amount of baking soda with water to create a solution. Massage the mixture onto wet hair and rinse thoroughly. This shampoo alternative helps to reduce excess oil and buildup of styling products, restore pH levels, treat dandruff and lighten hair dye. It can also serve as a dry shampoo by simply combing it through dry hair. Long-term or excessive use is not recommended, as baking soda’s abrasive properties can cause split ends, irritate the scalp and strip hair of natural oils.
Prostock-studio/CanvaPro
Of Wine and Lavender
Organic Wines and Rustic Charm Await at Family-Owned Vineyard
FarmHouse Vineyards, a family-owned organic winery in Petoskey, welcomes guests Fridays and Saturdays from 1 to 7 p.m. through November 1. The vineyard’s boutique tasting room and expansive outdoor space offer a relaxed setting for savoring handcrafted wine, woodfired pizza and the natural charm of Northern Michigan.
Founded by John and Nancy, who moved to Petoskey in 1995 from Northern California, the vineyard reflects their commitment to healthy living and organic gardening. What began with a single variety of cold-hardy grapes has grown into a sustainable family business. Today, the vineyard features Valiant, Marquette and Frontenac Blanc grapes, which are blended and bottled onsite by the family. The result is a selection of wines that reflect both the unique local climate and the hands-on care behind each vintage.
Visitors can enjoy wine flights featuring five varietals for $14, accompanied by artisanal cheeseboards, charcuterie and local merchandise. The vineyard also offers Nancy’s Lavender Collection—products grown and hand-bundled on the property by Nancy and her granddaughters—including fragrant bundles, goat milk soap, essential oil and refreshing hydro spray.
The family’s rustic barn and extensive outdoor area create an ideal space for tastings and special events. With accommodations for up to 110 guests and the option of tent rental, the venue is a sought-after location for weddings, birthdays and celebrations. Custom wine labels are available for those seeking a personalized touch.
Seasonal events add to the charm. One of the highlights is the vineyard’s Cornhole Tourney on August 7. This ticketed event includes a paella dinner, a glass of wine and a spirited evening of games among the vines. On August 16, guests can enjoy live acoustic music by Northern Michigan singer-songwriter Nick Visconti, and on September 20, the vineyard hosts regional favorite Jeff Pagel. The season wraps up November 1 with music, wine and pizza in a festive finale.
Children are welcome to roam the open spaces, play bocce ball and cornhole, or meet the sheep who assist in natural weeding. Leashed dogs are also invited, and outdoor fireplaces provide comfort as the weather cools.
FarmHouse Vineyards offers more than a tasting—it’s a reflection of community, care and craftsmanship. With wine crafted by a multi-generational team, lavender harvested by grandkids and music echoing over the vines, the vineyard embodies a season well spent.
Location: 8450 Channel Rd., Petoskey. For more information including event times, call 231-338-6632 or visit FHVPetoskey.com. See ad page 3.
The Authentic Lifestyle
Learning To Realign With Our True Selves
Harmony in our daily routine provides a sustainable and fulfilling rhythm. A life in balance accommodates ambition and rest, effort and ease, honoring our individual energy and purpose. Instead of pursuing future goals and equating success with monetary gain or accomplishments, we can learn to appreciate the present moment and align our choices with personal values. By shifting from a rigid, externally oriented idea of success to a more holistic, harmoniously driven approach, we can experience greater joy, purpose and authenticity.
Connecting to the Web of Life
In 2022, Yoli Maya Yeh, a yoga teacher, shiatsu therapist and educator whose work revolves around Indigenous preservation, healing arts and social justice, embarked on an adventure of global nomadism and
worldschooling her now 13-year-old child. Their journeys have taken them to many countries, including Morocco, Italy, Malta and Senegal. Yeh asserts that her lifestyle was not the result of a single decision but rather the culmination of focus, willpower and the strength of those that have walked before her.
“While entrepreneurship flows through my veins, without a clear vision, a sense of purpose and a deep well of confidence, I would not be able to be this assertive and daring in my approach to how I want to fulfill my dreams. I could decide to play small and feel contracted in my body, but that was not the intuitive guidance I have come to trust,” Yeh explains. “My vision is a life where I can be in spaces of belonging, collaborating and problem solving, dreaming and world-building our collective liberated
future. In the present moment, I explore my inborn gifts and hone them to be of maximum service.”
She maintains that a path of development cannot be solely cerebral, sharing, “A traveling lifestyle provides me with a high level of changefulness in which I can cultivate growth and adaptation through constant new experiences that challenge me to navigate unknowns. We must bring the transformative process into the body through active restoration tools and meaningful engagement with self.”
Harmony and resistance are felt in the body, and tapping into those signals enables us to deeply connect with our true selves. As Yeh puts it, “Perpetual analysis in the mind disconnects us from the experience of resonance, thus distancing us from actual
alignment. A daily centering practice that draws on a collage of breathwork, mantra and meditative techniques allows us to hone our connection to the sensations in the body.”
As a respite from the demands of modern society, Yeh turns to yoga nidra, a yogic sleep meditation originating in South Asia, as well as other Indigenous wisdom traditions. “Living in the modern era presents us with contradictory factors,” she says. “We have more automation and digital support, while at the same time, we are cut off from our ancestral rejuvenation practices such as sacred dreaming, ritual and community celebration.”
Another valuable practice is rematriation, or “returning to the Sacred Mother”, which emphasizes the restoration of Indigenous knowledge and connection. “In this practice, we lay our tired bones down on the earth to rest and revive the ancestral wisdom that lives within. Like so many meditative and trance practices, one explores liminal states of consciousness where the mind expands well beyond the confines of the awake, thinking mind and amplifies creativity and a sense of freedom,” Yeh explains. “To experience fulfillment in life, we need a recipe that combines resonance of expansion and a sense of belonging. Success is the embodied expression of this connection to self and collective at the same time.”
Fulfilling Our Journey
Brianna Wiest is the bestselling author of numerous books, including 101 Essays That Will Change the Way You Think, The Pivot Year and The Mountain Is You. Her personal reflections are derived from years of self-inquiry and meditation practice, and her writing emphasizes emotional intelligence and self-awareness as keys to meaningful success.
She notes that the conventional standard of success varies depending on an individual’s upbringing, network and environment. “There are ways in which society measures and corroborates a concept of success, and many people feel beholden to this definition. But this can become more defeating than motivating, as the idea of success is often divorced from the essence of what it should actually mean,” she says. “Success is effectiveness, but the question becomes: Effectiveness at what? Fulfillment is when we’re effective at something meaningful. It’s an internal gauge, rather than an external measure. Fulfillment is when we feel deep peace and inner satisfaction, regardless of how others may perceive our endeavors or pursuits.”
Shifting the focus away from the outcome, and more on our journey, is a practice that strengthens within the interplay of momentum and inertia. Wiest states, “The more we acknowledge and feel good about the
progress we’re making, the more inclined we feel to make more of it. Often, we use the inverse on ourselves: We try to focus on the ways in which we’re falling behind (or imagine that we are) so as to motivate ourselves to move forward. This usually just compounds the mindset that we are incapable, and it’s not worth the effort. The best way to become more of anything is first to find evidence of the ways in which you already are that thing.”
Wiest recommends striking a balance between ambition and rest by fine-tuning intuition and strengthening the ability to respond effectively. “There’s no right way to divide up your time, and everyone’s needs differ,” she points out. “Rather than waiting until you’re at the point of depletion to think about taking care of yourself, sit honestly with the question of where you’d like your bandwidth to expand and how your body and mind signal that it’s time to decompress. In the same way that you have to rest a muscle after exercising it for it to strengthen, repair and grow, the rest of the body works similarly. It’s part of the process, not antithetical to it.”
Reflective practices such as meditation and journaling can enable us to be more mindful and make decisions that align with our values, instead of acting impulsively. Wiest suggests looking at life from the perspective of our 90-year-old self and considering what
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we would have done differently. “Mindfulness is a way of both stilling the waters of the mind and calming the inner chaos, while at the same time, giving us the chance to pause between having a thought and a feeling and then immediately responding to it,” she says. “It’s that gap of time where we get to consciously decide how we will react that ultimately creates our personal freedom.”
Living Our Soul’s Purpose
Author, podcaster and co-founder of the Dharma Coaching Institute, Sahara Rose Ketabi helps people discover their soul’s purpose. “Your dharma is the big reason why you are here,” she explains. “It’s your sacred mission, your truth and the sacred intersection of your joy and the world’s needs. When you’re aligned with your dharma, life begins to feel like a divine dance—yes, with challenges, but also with deep meaning. It’s not about being the best at something; it’s about being you, fully and unapologetically.”
Ketabi contends that the pursuit of success alone does not yield happiness; it is happiness that brings true success. “Success isn’t just about ticking boxes or climbing ladders. It’s about alignment,” she clarifies. “We can shift this mindset by tuning into our bodies, emotions and passions, asking, ‘Does this feel expansive? Does this nourish my soul?’ When your success is in service of your dharma, it feels sustainable, fulfilling and soul-led.”
Ketabi incorporates Ayurvedic wisdom into her teachings to help people tune into their own energy. “Ayurveda is the science of life, and your dharma is the reason you’re alive. They’re inherently connected. By understanding your dosha—vata, pitta or kapha you understand your strengths, challenges and soul gifts,” she explains. “It’s not just about food or herbs; it’s about rhythm. If you’re a fiery pitta trying to force your purpose, you may burn out. A dreamy vata may need structure to bring ideas through. Ayurveda teaches you how to work with your energy, not against it, so your dharma can blossom naturally.”
Living as your most authentic self ultimately has a butterfly effect for making positive changes in the world. “When one person lives in their dharma, it shifts the field for everyone around them. It creates a ripple of remembrance,” says Ketabi. “I believe that your dharma is not just about you, but it’s about the impact you create through being you. It is not selfish to follow your joy; it’s necessary. When you do what you love, you become magnetic. You inspire others to stop settling, to heal and to rise. You become the permission slip they didn’t know they needed. Living your dharma is the highest form of spiritual activism.”
Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJackson Writes.com.
Seize the Day!
by Marlaina Donato
Art historian Bernard Berenson once said, “I wish I could stand on a busy corner, hat in hand, and beg people to throw me all their wasted hours.” Although no one has an inexhaustible number of years on the planet, we don’t realize that life is flying by. Most of us seem to be in a hurry all the time, even when we don’t need to be.
Memories of our most cherished moments have become intangible phantoms. Snapshots, stored on smartphones and rarely printed, are lost in a blizzard of social media posts. Although we photograph everything—even what’s on our dinner plate—the full engagement of our senses is perennially postponed to an ambiguous later date when we “have more time”.
Somehow, we have become spectators of our own lives, never quite living the moments our technology is preserving.
Consider the supplication of Roman poet Horace: Carpe diem! To seize the day is more than a feel-good motto. It can be a spiritual discipline. Unplugging from the compulsion to have a phone or camera in hand at all times can be a wonderful starting point. Reserving one day each week to turn off our devices and become fully immersed in meals and social activities can help us shed our public personas and get back to who we truly are.
Choosing to speak in person or on the phone instead of texting can remind us that human voices spark deep, human connection,
boosting the immune system and uplifting our mood. Face-to-face interactions remind us that we are valued and heard, and that we are capable of providing that crucial validation for others.
As our world spins into the age of artificial intelligence with so many exciting possibilities, we also want to ensure that what makes us human remains intact. Living fully and harmoniously is an invitation to cultivate authenticity, prioritize the present moment and inspire others by example. Seizing the day may truly be our greatest accomplishment.
Marlaina Donato is an author, visionary painter and composer. Connect at WildflowersAndWoodSmoke.com.
Lorraine Maita
on Finding Our Place in an Interconnected World
by Sandra Yeyati
Lorraine Maita is a triple board-certified physician specializing in functional, integrative and anti-aging medicine. She is the author of Vibrance for Life: How to Live Younger and Healthier. The self-professed “Hormone Harmonizer and Detoxifier” has been featured on national media outlets, including ABC News and Forbes. She has served as chief medical officer at Prudential Financial, medical director of The Pfizer Health Leadership Team and medical director of North America for Johnson & Johnson Global Health Services.
Maita maintains a medical practice in New Jersey and is the CEO and founder of The Feel Good Again Institute, which offers do-it-yourself courses, supplement protocols, strategies, resources, coaching and live classes focusing on bioidentical hormone replacement therapy, weight loss, gut
health, detoxification and improving the healthspan. The institute aims to provide health education and self-care options for those that cannot afford or do not have access to functional medicine.
What is a hormone imbalance?
If any hormone level is off, you’re going to feel off. For example, high cortisol levels can drive down other hormones like estrogen, progesterone, testosterone and the thyroid hormones, causing elevated blood sugar, blood cholesterol and blood pressure; weight gain; puffiness; fatigue; and forgetfulness. In women, estrogen dominance during PMS and perimenopause occurs when progesterone is low or absent, leading to anxiety, irritability, insomnia, weight gain, tender breasts, fibroids, irregular bleeding and physical aches, among other things. Those are just two examples of imbalances.
How do you treat hormone imbalances?
We always start with lifestyle changes, including diet, exercise and stress management, which help normalize cortisol levels, allowing other hormones to balance naturally. Initially, I’ll run tests to measure the levels of everything, and then we’ll start an elimination and detoxification diet to reduce inflammation, the root cause of illness. I may also add herbs and supplements to decrease inflammation, heal the gut and detoxify the liver.
After this process, 80 percent of people feel good to great. For those that don’t, further investigation into the gut microbiome, mold, metals, infections or other inflammatory diseases may be needed. During menopause or late perimenopause, when eggs are depleted, progesterone and estrogen production may decline, necessitating hormone replacement therapy, as well.
Can you explain your detoxification protocol?
From the time you’re born, toxins accumulate in your fat and bone marrow, and even if you follow a clean lifestyle the effects of toxins can worsen, especially when women start to lose bone in menopause, because those metals and toxins start coming out.
To detoxify, you need to move your bowels every day. You need exercise to release toxins when you sweat and carbon dioxide when you breathe deeply. You need to hydrate to flush toxins through the kidneys. When you exercise the muscles, you bring toxins into your lymph system, which then get pumped into your bloodstream and liver to get detoxified.
“Processed foods and simple carbohydrates promote yeast growth and cravings, while fresh fruits, vegetables, lean proteins and healthy fats support beneficial bacteria.”
What advice do you have for people taking conventional drugs for high blood pressure, cholesterol and blood sugar?
Too much cortisol raises your blood pressure, cholesterol and sugar levels. Stress can stimulate your body’s stress reaction, causing cortisol to go up, and that’s why many people are overweight and have high blood pressure, high blood sugar and high cholesterol.
We can measure cortisol very easily. If your cortisol is too high, that’s a wake-up call to change your lifestyle and slow down. Sometimes people need permission to say I don’t have to do absolutely everything on my todo list and drive myself crazy.
Getting enough good-quality sleep is also important. Too many people get to bed too late. They’re on their tablets and phones, and all that blue light disrupts their hormones, so they don’t get a deep sleep, which
is where you repair, rejuvenate and restore health, and also restore your hormones.
What advice do you have for people that struggle with cravings?
Sugar is as addictive as cocaine, and just like any addiction, you have to stay away from it long enough to stop the cravings. My “15-minute rule” is that you have to distract yourself for 15 minutes to forget about the cravings. Supplements like L-glutamine can help, but the best approach is a minor withdrawal period, such as two weeks, to diminish cravings.
Healing the gut will also help to eliminate cravings. Processed foods and simple carbohydrates promote yeast growth and cravings, while fresh fruits, vegetables, lean proteins and healthy fats support beneficial bacteria. Our approach combines detoxification, elimination, a healthy diet and sleep to make gut healing a habit.
When it comes to making lasting changes, what comes first, the emotional or the biological?
It depends on the person. The biological will drive the emotional and the emotional will drive the biological, and that’s why having a good night’s sleep is important. When you’re tired, you’re going to crave more. When you’re tired, you’re going to be less inclined to move or develop healthy habits. Sandra Yeyati is the national editor of Natural Awakenings.
Small But Mighty
Growing and Enjoying Microgreens and Sprouts
by Chloe Karydes Krecun
Microgreens and sprouts are small but mighty, delivering considerable benefits for the health conscious. Whether grown at home or purchased fresh from a local grocer or farmers market, these superfoods make for an easy and accessible way to add texture, flavor and nutrients to everyday meals.
Subtle differences distinguish these two remarkable plants. Microgreens are edible, immature seedlings grown in soil or a similar medium and harvested upon the appearance of the first few cotyledon leaves. Sprouts are germinated seeds that are cultivated in water until they grow into an edible plant. Their roots, seeds and leaves are edible.
“Anyone can grow a small tray of microgreens on a windowsill or around a kitchen counter,” says Katie Staudt, owner and head grower of Meraki Urban Farm, in Chicago. She points out the common misconception
that microgreens can only be grown in a liquid solution. While some do-it-yourself kits employ hydroponic techniques, they are not the most efficient growing method and may lead to mold growth.
“You don’t have to have a green thumb if you have the right information,” says Staudt. Because they can be easily propagated in small trays, microgreens are ideal for small, indoor spaces. She suggests using soilless media made of peat, coconut coir or hemp that allow for proper drainage while holding the right amount of moisture. The plants demand little maintenance and are usually harvested when the greens are one to three inches tall, making them a perfect choice for individuals with limited gardening experience. Staudt recommends beginning with the radish sprout, which can grow and be ready to eat in as little as seven days. Kale, purple kohlrabi, red acre cabbage, bok choi and wasabi mustard sprouts are also easy-to-grow varietals.
Sprouts can be more challenging to grow because they require greater oversight to preserve food safety. It is important to soak the seeds in water and rinse them daily with clean water to maintain a moist environment while also reducing the risk of bacterial growth. According to agricultural experts at Penn State Extension, bacteria in the sprouting seeds “can continue to thrive if proper food handling techniques are not practiced during harvest, processing and preparation.”
The U.S. Food and Drug Administration provides good agricultural practices for growing, harvesting, packing and holding sprouts, which include using clean water, wearing disposable sterile gloves when handling the seeds and sprouts, and cooling the sprouts to 32° F immediately after harvesting. The FDA strongly recommends cooking sprouts thoroughly before consuming them to eliminate harmful bacteria. Children, the elderly, pregnant women and persons with weakened immune systems should avoid eating raw sprouts altogether.
According to Dominique Kline, farm manager of The Hope Farm, in Alabama, “Radish or broccoli sprouts would probably be the easiest ones to start out with at home, just because those are some of the most reliable and have the fastest turnover.” Alfalfa, mung bean and sunflower sprouts are also relatively easy to grow.
Packed With Power
According to the U.S. Department of Agriculture, microgreens contain five times greater levels of vitamins and carotenoids than their mature plant counterparts, including vitamins C, E, K and A, as well as beta carotene, lutein/zeaxanthin and violaxanthin.
“You can eat 50 cups of broccoli or a single cup of broccoli sprouts for similar nutrition and benefit.”
“You can eat 50 cups of broccoli or a single cup of broccoli sprouts for similar nutrition and benefit,” explains Emily Ho, nutrition professor and director of the Linus Pauling Institute at Oregon State University, in an article published by the American Heart Association.
It is important to understand that these plants’ shelf life is short once they are cut. “The closer they are to being alive, the better they are for you,” Kline asserts. For those that prefer to purchase their produce instead of growing it, local farmers markets or select grocery stores also offer fresh microgreens and sprouts that provide the same nutritional benefits and quality. This can be a convenient way to not compromise on freshness or effectiveness.
From Garden to Plate in Seconds
Not only are microgreens and sprouts relatively simple to grow, they
Dark Chocolate & Smoked Sea Salt Cookies
Dark Chocolate chips blended with smoked sea salt for a dark and rich salted chocolate flavor. Think of these as your favorite chocolate chip
childhood,
grown up.
are even easier to eat. Incorporating them into meals is quite straightforward. Kline recommends adding them to any hot or cold food as an easy nutrient boost. Sprinkle them on salads, eggs or pizza for added texture, contrast and flavor. Arugula and radish microgreens add a delightful peppery flavor, while mung beans offer a milder, slightly sweet experience, and sunflower sprouts lend a nutty flavor to any dish.
Whether enjoyed fresh from a windowsill at home or sourced from a local market, microgreens and sprouts bring nutrient density along with delicious flavors and textures, making them an attractive green to incorporate into everyday meals
Chloe Karydes Krecun is a sophomore at University of Illinois Urbana-Champaign. Connect at LinkedIn.com/in/chloekarydes-krecun.
*Makes 30 cookies* 1/2 Cup Unsalted Butter, at room temperature 1/2 Cup White Sugar
Large
1/4
Baking
MICROGREEN SMOOTHIE
YIELD: 1 SERVING
1 cup frozen organic berries
1 cup coconut water
1 frozen banana
1 oz broccoli microgreens
2 Tbsp hemp seeds or chia seeds
Place all ingredients in a blender and blend until smooth. Pour into a glass and enjoy immediately.
Recipe courtesy of Katie Staudt.
LEMON HUMMUS VEGGIE BOWL WITH SUNFLOWER SPROUTS AND BASIL
YIELD: 2 TO 3 SERVINGS
1 can chickpeas, chilled and drained
¼ cup tahini
2 Tbsp olive oil
1 tsp lemon zest
4 Tbsp fresh lemon juice
4 Tbsp water
1 tsp tamari or liquid aminos
¼ tsp sea salt or smoked salt
¾ cup sunflower sprouts or mixed sprouts
6 cherry tomatoes, halved
Handful of fresh basil leaves
Combine chickpeas, tahini, olive oil, lemon zest, lemon juice, water, tamari or liquid aminos and salt in a blender. Pulse blender a few times then blend ingredients until smooth. If the hummus is too thick, add another tablespoon of water. Transfer hummus to a bowl.
Add tomatoes, basil leaves and a thick layer of sprouts on top of the hummus. Drizzle everything with olive oil, an extra splash of fresh lemon juice and a sprinkle of tamari.
Enjoy with bread, pita, crackers or spooned over a bed of freshly made quinoa, couscous, lentils or a green salad.
Recipe courtesy of Marlaina Donato. Connect at WildflowersAndWoodSmoke.com.
GenAI/CanvaPro
GenAI/CanvaPro
SPICY-SWEET TOFU AND BEAN SPROUTS
YIELD: 4 SERVINGS
1 pkg extra firm tofu
2 cups bean sprouts, rinsed (approx. 16 oz)
1 Tbsp smoked paprika
1 Tbsp ginger, freshly grated
½ tsp ground coriander seed
½ tsp sea salt or smoked salt
¼ tsp smoked chipotle powder
¼ tsp cinnamon powder
3 Tbsp avocado oil or olive oil
1 Tbsp maple syrup
1 Tbsp molasses
1 tsp toasted sesame oil
Drain water from tofu then wrap it in paper towels and place it on a plate. Wait 10 minutes before gently pressing the tofu, causing excess water to be absorbed by the paper towels. Unwrap the tofu and cut it evenly into one-inch cubes. Set aside.
Add avocado oil or olive oil to a cast iron or other frying pan, set on medium-high heat until the pan is hot. Tilt the pan back and forth until the oil covers the entire surface. Be careful not to overheat the oil—it smokes if overheated.
Add the paprika, ginger, coriander, salt, chipotle, cinnamon, maple syrup and molasses to the pan. Using a fork, evenly distribute all of the ingredients in the hot oil.
When the spicy mixture bubbles, place the tofu cubes by hand into the pan. Lower the heat to medium. Brown the tofu about 2 minutes and then carefully turn it over to brown for another 2 minutes. Once browned, place the tofu onto a serving plate.
Add bean sprouts to the hot pan, stir with a fork until sprouts are hot. Add toasted sesame oil. Stir again and then remove pan from the stove.
Cover tofu with hot bean sprouts and serve immediately.
Recipe courtesy of Marlaina Donato. Connect at WildflowersAndWoodSmoke.com.
The Harmonious Home
Décor Strategies That Promote Well-Being
by Megy Karydes
The spaces we call home hold untapped potential to become powerful allies in our pursuit of wellness and tranquility. Creating a truly restorative environment goes beyond incorporating organic cotton throws and essential oil diffusers. The secret lies in recognizing that homes are living entities rather than mechanical constructs for shelter.
Nature’s Blueprint
The human eye instinctively gravitates toward the soft curves and organic forms found in natural settings. Social psychologist Erich Fromm coined the term biophilia to describe an intrinsic affinity between living things. In architecture, biophilic design aims to create living spaces that foster well-being through a connection with nature.
One way to mimic nature indoors is through the use of curves and organic shapes, according to Lauren Riddei, a wellness interior designer and founder of Haus Holistics, in Myrtle Beach, South Carolina. For instance, consider replacing angular coffee tables with round styles or swapping rectangular mirrors for curved versions.
Riddei recommends starting with one curved element at a time, making it “a goal that any new piece of art, furniture or accessory brought into the space has curves in them.” The recent trend toward rounded furniture reflects our innate craving for spaces where energy flows freely, unobstructed by sharp corners where it tends to get stuck.
Color psychology extends this natural approach beyond shapes. Rather than following fads, hues should be chosen based on current life needs, according to Lisa Morton, a holistic interior designer and founder of Pure Living With Lisa Morton. “Maybe the client doesn’t need calm. Maybe they’re in a rut and need revitalization, in which case they need oranges, yellows and pinks,” she advises, adding that if the primary objective is to create a soothing environment, blues, greens and creams should be considered.
Morton also recommends that homeowners follow the seasonal rhythms as a way to “remind our body of being outdoors even when we can’t be.” For example, during the fall and winter months she incorporates chunky rugs and throws crafted from natural fibers. As
she explains, such textures resonate with the earth element of feng shui—the ancient Chinese practice of creating harmonious living spaces—thereby creating a sense of stability and grounding.
Intentional Energy Flow
The Bagua Map, a feng shui blueprint for energy centers, charts a path for establishing harmony throughout the home. “The center most area of your home connects to every other important energy center,” Morton asserts. “By lifting the energy of your center area, it affects every other part of your home.”
This intentional care radiates outward. Identifying the home’s cen ter point (imagine a bird’s-eye view of the floor plan) and showering it with attention involves replacing burned-out bulbs, thoroughly vacuuming, fluffing pillows and adding thriving plants or fresh flowers. “If your whole home feels stuck and stagnant, and you do work on this living area, it’s going to radiate out,” she remarks.
According to Morton, the front door deserves equal attention, be cause in feng shui, it is associated with new opportunities and fresh energy. “A lot of people don’t use their front door. They come and go through the garage,” she observes, recommending that people find ways to regularly use the front door—whether walking the dog or taking morning strolls—as a way to invite new, restorative energy into the home. Shaking out welcome mats, ensuring the smooth functioning of locks and adding seasonal wreaths all contribute to this goal.
Licensed therapist turned interior designer and author of Home Therapy Anita Yokota takes this intentional approach further with her concept of “core desire”. Rather than making design decisions first and seeing how they make inhabitants feel, she flips the process by asking, “How do you want to feel and be in this space? What relationships do you want to thrive here?” This therapeutic approach ensures that every choice serves deeper needs, rather than following external trends.
Creating Sensory Sanctuaries
Another overlooked aspect of holistic home design is sound. While homeowners may obsess over visual elements, they often ignore how acoustic pollution affects well-being. “We are sensitive to loud noises and vibrations,” Riddei says. “We need an environment that won’t keep us on edge when we come home from a long day.” Her unconventional solution involves wind chimes tuned to the healing frequencies of 432 or 528 Hertz (Hz), which she asserts are associated with peace and love. This is particularly helpful for people that live on a noisy road.
Research published in the journal Health found that music tuned to the frequency of 528 Hz significantly reduced stress after only five minutes of listening. For those sensitive to auditory stimulation, Yokota suggests implementing additional insulation or sound-absorbing wall panels.
Megy Karydes is a Chicago-based writer and author of 50 Ways to More Calm, Less Stress.
Good Vibrations
Harnessing the Power of Sound To Promote Healing and Relaxation
by Marlaina Donato
From the haunting drone of an Australian didgeridoo to the steady heartbeat of a frame drum, cultures around the world have used sound to facilitate healing for thousands of years. In modern times, scientific research corroborates what native cultures have intuitively known: Sound-based vibration and resonance affect our body at the cellular level.
“As you consider the efficacy of sound vibration in the body, it is important to understand that our cells, organs, bones, tissue and cerebral spinal fluid are all composed of water. We are more than 70 percent water, and sound travels four times faster in water than in air. The human body is a natural resonator for sound,” says Ellen F. Franklin, Ph.D., co-founder and chief executive officer of the Acutonics Institute of Integrative Medicine, in Llano, New Mexico, who draws from East Asian medicine, Western science, psychology, physics and music theory to provide sound vibration therapies.
The use of Tibetan or crystal singing bowls, percussion instruments, calibrated tuning forks, gongs, cymbals, chimes, flutes and
vocalization affects brain waves by inducing parasympathetic relaxation and modulating pain perception. Directly impacting the vagus nerve, strategic sound applications can alleviate symptoms of depression, anxiety, chronic pain and trauma response, and can be useful for those suffering from post-traumatic stress disorder. Improved sleep quality, heightened creativity and inner calm are additional potential benefits.
Cutting-Edge Soundwaves
Histotripsy, a new U.S. Food and Drug Administration-approved technology, employs high-pitched, focused ultrasound energy to break up liver tumors. Similarly, lithotripsy uses ultrasonic shock waves to eliminate kidney stones. Acoustic engineering has also emerged as a promising tool for diagnosis, encompassing brain seizures, heart disease modeling and medication screening.
According to Franklin, co-author of Acutonics From Galaxies to Cells: Planetary Science, Harmony and Medicine, the vagus nerve can be activated via the application of calibrated tuning forks crafted
from aerospace-grade metal to key acupuncture points along the body’s meridians (energy pathways). “A number of studies have shown that the vagus nerve is particularly sensitive to sound vibration. DU 20, a key acupoint, addresses stress and trauma, as it can be used to help people wake up the brain and open the mind, and is often used for cognitive disorders and many stress-related symptoms,” she explains, adding that this work is currently being used in clinical settings for patients that do not respond effectively to conventional methods or exhibit drug resistance.
Trauma, Tranquility and Brain Health
The rhythmic patterns of electrical activity in the brain produce distinct frequencies that are associated with mental states, emotions and cognitive functions. Throughout our waking and sleeping life, the brain shifts through gamma, beta, alpha, theta and delta states. When we transition to the alpha state using sound therapies like drumming, binaural beats, singing bowls or gongs, we feel calmer and more joyful. Either by playing or listening, therapeutic hand drumming synchronizes the left and right hemispheres of the brain and may be valuable in augmenting cognitive function, retraining the brain after a stroke or improving the management of conditions such as autism, Alzheimer’s disease and attention-deficit hyperactivity disorder.
“The frame drum can significantly influence brain waves, primarily through a process called rhythmic entrainment. The pulses of the drum, especially when played at specific tempos, can induce the brain to synchronize with these rhythms, leading to shifts in brain wave patterns,” says Michael McCullough, a sound healing practitioner at The Healing Sanctuary, in West Chester, Pennsylvania. “Using the perfect fifth, or a 128 Hertz, tuning fork can also boost the body’s production of nitric oxide and balance the autonomic nervous system, releasing antibacterials, antivirals and free radicals on a microscopic level.”
Incorporating therapeutic sound modalities in our healing regimens can broaden the potential for physical and mental well-being. McCullough recommends trying a group sound bath, which is a meditative session where participants lie on a yoga mat or blanket and listen to a diverse range of sounds. He acknowledges that private sessions with a skilled practitioner may also be beneficial because they can be tailored to individual needs and provide a more comprehensive experience.
While Franklin also recommends such sound healing experiences, she cautions, “Frequencies can be used to promote health and well-being, but we always advise people to educate themselves. When working with sound medicine therapeutics, less is more.” Excessive sound therapy—too much or too often—could aggravate the nervous system in some individuals, causing unpleasant side effects such as dizziness, fatigue, disorientation or headaches.
Marlaina Donato is an author, musician and painter. Connect at WildflowersAndWoodSmoke.com.
Mindful Workouts
Introducing Mental Wellness Modalities at the Gym
by Jordan Peschek, RN-BSN
Mental wellness is no longer considered a separate pillar of health; it is becoming deeply integrated into physical fitness routines across the country. As the discourse surrounding emotional and psychological well-being becomes more open and less stigmatized, there is a shift in how people approach exercise. Not only is fitness focused on building muscle and burning calories, but increasingly it is about fostering resilience, restoring balance and supporting the mind as well as the body.
This integration of mental wellness emphasizes practices such as breathwork, guided
meditation, intentional recovery and nervous system regulation as core components of a comprehensive fitness regimen. For health-conscious individuals seeking vitality and longevity, this is a natural evolution of holistic living.
“The physical body reflects what is mindfully and energetically present,” shares Dawn Coleman, a certified personal trainer and life transformation coach based in Cedarburg, Wisconsin. “Honoring the body’s physical well-being requires that we consider energetic pathways that allow the nurturing of the soul and mind, which, in turn, promotes physical fitness.”
from
Mind-Body Integration
Today’s approach goes beyond the endorphin rush of a workout. Wellness buffs are looking for fitness environments and tools that help calm the mind, process emotions and foster inner strength. Gyms and studios are responding by incorporating stress-relieving modalities into their offerings. It is not uncommon to find yoga classes ending with a 10-minute guided meditation or strength sessions that begin with focused breathwork. Even high-performance athletes are embracing these new tools, recognizing that mental clarity and nervous system regulation enhance both performance and recovery.
• Breathwork: According to Coleman, conscious breathing exercises help regulate the nervous system and lower cortisol, the body’s primary stress hormone. A 2023 meta-analysis published in the journal Nature found that breathwork may be effective for improving stress, anxiety and depressive symptoms. Techniques like box breathing, diaphragmatic breathing or alternate nostril breathing can be layered into warm-ups, cool-downs or standalone sessions.
• Meditation and Visualization: Whether it’s a guided meditation before sleep or a visualization practice to prepare for a race, meditation trains the brain for focus, reduces anxiety and enhances emotional resilience. Research published in Frontiers in Psychology affirms that tailored visualization improves athletic performance and establishes the mental toughness needed to achieve both long-term and short-term goals.
• Recovery Rituals: Recuperation is a vital part of training. Therapies involving infrared saunas, float tanks, cryotherapy and contrast baths support muscle repair while simultaneously calming the nervous system and promoting mental relaxation. A 2023 randomized crossover study of 20 basketball players, published in Biology of Sport, reported improvements in muscle recovery and
reduced soreness when exercise was followed by an infrared sauna session. A peer-reviewed article in Medicine & Science in Sports & Exercise reported that exercisers that followed highintensity interval training with a one-hour floatation session experienced enhanced recovery from sore muscles and improved performance readiness.
• Tai Chi and Qigong: These mindful movement disciplines emphasize intention, awareness and breath, creating space for physical vitality and mental clarity.
Reimagining the Gym
The design of fitness spaces is evolving toward environments that promote wholeness and healing. Lighting and music are intentionally curated to create inviting atmospheres, while recovery lounges are incorporated for meditation or breathwork practices. This evolution has been particularly meaningful for women experiencing burnout, hormonal fluctuations or chronic stress.
“Visualization improves athletic performance and establishes the mental toughness needed to achieve both longterm and short-term goals.”
Rather than pushing through fatigue or anxiety, individuals are adopting restorative practices that align with their physical needs. Many gyms, as well as yoga and Pilates studios, are offering supplemental therapies to support mental and physical fitness objectives. Sauna, red light and cold plunge therapies have become more accessible than ever.
Enduring Wellness
Mental wellness integration is more than a trend; it is a redefinition of what it means to be fit, challenging the old “no pain, no gain” model and replacing it with a deeper, more sustainable approach to health.
This shift is being embraced not only because it feels good in the moment, but also because it supports long-term well-being. People are learning to treat their minds with the same care and intention as their muscles. By doing so, they are redefining strength, not as something visible, but as something profoundly felt—steady breathing, calm thoughts, inner peace. In a fast-paced world that often demands more and more, mental wellness integration offers a path toward greater eqilibrium, presence and joy throughout the journey.
Jordan Peschek has a background in personal training, yoga instruction and mental health nursing. She publishes the Milwaukee and Twin Cities editions of Natural Awakenings.
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FRIDAY, AUGUST 1
Baby’s Breath Workbee – 10am-12pm. Join ISN and the Grand Traverse Regional Land Conservancy for a morning of removing invasive baby’s breath from Elberta Beach, Bye Rd, Elberta. HabitatMatters.org.
SATURDAY, AUGUST 2
Medicinal Plants of the Hindle Ross Property – 2-4pm. Join Lee Brewbaker for a plant and medicinal herb walk and talk at the Hindle Ross trails. More info: LandTrust.org.
WEDNESDAY, AUGUST 6
Landscape Garden Walk & Talk – 11am12pm. Savor a summer with Oryana and Shelly Stusick from the Northwest Michigan Invasive Species Network while we mosey around the native gardens at our 10th St location. Free. Oryana, 260 E Tenth St, Traverse City. Oryana.coop.
Introduction to Home Food Preservation: Low Acid Pressure Canning Workshop –5-7pm. Workshop features a live demonstration from MSUE Food Safety Educator Kara Lynch. Free. Boardman River Nature Center, 1450 Cass Rd, Traverse City. Registration required: NatureIsCalling.org.
SATURDAY, AUGUST 9
All Call Music Festival – 4pm. Live performances starting at 5pm This year’s lineup spans genres and geography. Enjoy fare from a rotating cast of local and visiting food trucks. $25/advance, $35/at door, free/age 14 & under. The Little Fleet, 448 Front St, Traverse City. 231-943-1116. TheLittleFleet.com.
SUNDAY, AUGUST 10
International Psychic Medium Sherry Lord – 9am-7pm. She is one of the most sought-after Psychic Mediums. Evolve Books & Gifts, 5919 Manitou Tr, Glen Arbor. 231-334-4200. EvolveBooksandGifts.com.
THURSDAY, AUGUST 14
Wellness in the Woods Series: Brown Bridge Quiet Area – 5-6:30pm. Slow down and use your 5 senses on a GTCD managed parkland. $5. Brown Bridge Quiet Area, E Overlook parking lot on Ranch Rudolph Rd. Registration required: NatureIsCalling.org.
SATURDAY, AUGUST 16
Aug Mushroom Hunt – 10am-12pm. Learn about summer-fruiting fungi and
then head out on a hike in search of mushrooms to be IDed with a Grass River naturalist. $10. Grass River Education Center, 6500 Alden Hwy, Bellaire. Register: GrassRiver.org.
Walk and Talk – 10am-12pm. Learn about how the Leelanau Conservancy enacts large-scale management, balances recreation and protection, and identification of native and invasive species along the way. Palmer Woods Forest Reserve, 4715-5999 S Wheeler Rd, Maple City. Registration required: HabitatMatters.org.
TUESDAY, AUGUST 19
Groceries for Good: Invasive Species Network – 8am-9pm. Oryana will give 2% of profits from both stores and encourage shoppers to round up their purchases to support Invasive Species Network. Both Oryana stores. Oryana.coop.
WEDNESDAY, AUGUST 27
Autumn Olive Workshop – 5:30-7:30pm. Join representatives from ISN, Manistee Conservation District, and the NRCS to learn about autumn olive management, cost-share programs available to landowners, and restoration suggestions. Orchard Beach State Park, 2064 Lakeshore Rd, Manistee. HabitatMatters.org.
Ongoing Events
DAILY
Free Online Programs – Practical Buddhism, Healing and Compassion Meditation, Group Practice, White Tara Guided Healing Meditation, Sunday Talks. Jewel Heart Tibetan Buddhist Learning Center: JewelHeart.org.
Infinite Path Martial Arts Customized Virtual Learning – For self-defense and fitness with Christopher Scafone. More info: 248-284-3242, IPMAContact@yahoo. com or InfinitePath.net.
Sacred Lights Collective Events – A digital platform and virtual community for seekers and facilitators to walk the spiritual path together offering daily classes, groups and workshops. With Aria Mae Everts. Virtual. 774-578-2762. Sacred LightsCollective.com.
Naturally Purifying and Supercharging Your Body Podcast – 7-7:45pm. Matthew Hazen is the owner of Human Consciousness Support, a company that produces a unique nutraceutical product called MasterPeace. Free. BuzzSprout. com/1206776/14236700.
WEEKLY
Mindful and Musical – Classes available for children from newborns through age. An intergenerational class, We’re Better Together, meets within assisted living communities, fostering interaction between young children and elders. Pop-up classes on Sat mornings offer additional opportunities for families. 414 E Eighth St, Traverse City. 231-360-2898. MindfulAndMusical.com.
Second Spring Farm – Find their offerings at the Wed and Sat markets, Traverse City and Tues, Glen Arbor; Sat market, Suttons Bay, Thurs market, Leland, Fri market, Northport, Sun market, Interlochen. Also at the Mercato in Building 50 on Sat during the winter months. Farm visits available by appt. 7155 E Hoxie Rd, Cedar. 231-944-8946. SecondSpringFarm.net.
SUNDAYS
The Nature Pilgrimage with Rooted Goddesses – Thru Sept. 8:45am-4pm. 3rd Sun & Fri. The Nature Pilgrimage places you at a threshold of looking for a thread to begin moving towards what it is you truly care about. It begins by choosing 1 of the 7 contemplative sites you would like to visit. $150. Boyne City. MarySeger.net.
Soul-Stirring Yoga Sundays – 10am. In-person and live online with Crystal Turner. Each class is a multi-level class, allowing for exploration and expansion to flourish from the inside-out. $20. Karasi Fitness and Healing Arts, 104 S Union St, Ste 204, Traverse City. 231-492-9206. Karasi FitnessAndHealingArts.com.
Kundalini Yoga – 10-11am. A dynamic, powerful tool that is designed to give you an experience of your energetic body. All levels. Sliding scale $10-$20. New Moon Yoga, 10781 E Cherry Bend Rd, Traverse City. 231-392-5813. NewMoonYogaStudio.com.
White Tara Guided Healing Meditation – 10:30-11:30am. In-person & Zoom. Free. Jewel Heart Tibetan Buddhist Learning Center, 1129 Oak Valley Dr, Ann Arbor. 734994-3387. JewelHeart.org.
Sunday Talk with Demo Rinpoche –11am-12pm. In-person & Zoom. Jewel Heart Tibetan Buddhist Learning Center, 1129 Oak Valley Dr, Ann Arbor. 734-9943387. JewelHeart.org.
MONDAYS
Cancer Care Support Discovery Call – 6-6:30pm. For those looking to incorporate a holistic, functional element of care into their cancer treatment plan by working in conjunction with your oncologists, surgeons, primary care physician and physical medicine practitioners. More info: MIHolisticMed.com.
TUESDAYS
Charlevoix Senior Center Veteran Social & Lunch – 9am-1pm. 1st Tues. Honoring our veterans. Social beginning at 9am and Free Lunch for Veterans at 11:30am. Charlevoix Senior Center, 06906 Norwood Rd, Charlevoix. Charlevoix.org.
“Sew”cial Day – 10am-6pm. 1st Tues. Grab some interruption-free sewing time with help and support to get you through your projects. A great chance to meet up in a safe space and enjoy some sewing time. Juneberry Cottage, 220 N Main St, Evart. RSVP: JuneberryCottage.com.
Empowerment Circle – 10:30-11:30am. With Heather Zigler. By bringing new light to an ancient and traditional tool used by indigenous people around the globe. Circles are a place to transform ME to WE as a space where the principle of sharing power with each other exists instead of having power over one another. 1st class free. Pure Essence Wellness Center, 1240 E 8th St, Traverse City. 231499-8595. HeatherZigler.com.
Wildflower Walk – Thru Aug. 10:30am12pm. Take a leisurely stroll through the scenic trails of Grass River Nature Area alongside knowledgeable docent Lyn Petty. Free; donations accepted. Grass River Education Center, 6500 Alden Hwy, Bellaire. Register: GrassRiver.org.
Spiritual Guidance and Readings – 11am7pm. With Julie Chai. Receive various forms of spiritual consultations such as clairvoyant readings, aura healings, oracle card interpretations and past life readings. $1/min. Higher Self Bookstore, 313 E Front St, Traverse City. For appt: 231-941-5805. HigherSelfBookstore.com.
Hand Work – 12-4pm. 2nd Tues. Work on a project of your choice. Think of it as the non-electrical side of sewing, piecing and quilting. Juneberry Cottage, 220 N Main St, Evart. RSVP: JuneberryCottage.com.
Traverse City Women’s Circle – 6pm. 2nd Tues. With Be Here Now Baby. Offering women a safe space to connect, share and empower each other. Donation. Dharamsala TC, 869 Robinwood Ct, Traverse City. 231-421-3808. DharamsalaTC.com.
Neverending Lam of Liberation –7-8:30pm. With Demo Rinpoche. In-person & Zoom. Jewel Heart Tibetan Buddhist Learning Center, 1129 Oak Valley Dr, Ann Arbor. 734-994-3387. JewelHeart.org.
WEDNESDAYS
Morning Flow Vinyasa Yoga – 7:308:15am. Beginner/Level 1; Intermediate/ Level 2. Get up and get your body moving through a series of fluid postures flowing through sequences of sun salutations, standing and seated postures in this energizing class. $14/class. Livestream. Tinyurl. com/3jp9vsbn.
Empowerment Circle – 5:30-6:30pm. See Tues listing. Pure Essence Wellness Center, 1240 E 8th St, Traverse City. 231499-8595. HeatherZigler.com. Community Slow Roll TC – 6-8pm. With Norte Youth. A weekly ride from Oryana to The Little Fleet. The route is 3-5 miles and the pace is accommodating for all abilities. 260 E Tenth St, Traverse City. 231883-2404. NorteYouthCycling.org.
THURSDAYS
Weekly Facebook Live with Dr. McSwain – 5:30-6pm. More info: MIHolisticMed.com. The Goddess Workout Beginner Hula Dance Class – 6:30-7:30pm. For absolute beginners of all ages, sizes and shapes. Learn basic hula moves and combinations. $80/8-wk session, $15/drop-in. First Congregational Church, 8066 W State St, Central Lake. AmiraHamzarRaks.com.
FRIDAYS
Meditation: Chanting for Peace – 3-4pm. 1st & 3rd Fri. Explore the healing resonance of their own voices through sacred sound. Guided by Aideen Ni Riada. All levels. $20. Vesica Healing Center, 1030 Hastings St, Ste 110, Traverse City. Register (call/text): 231-499-3649. ConfidenceInSinging.com.
SATURDAYS
Mindful Morning Flow – 8-9am. In-person and online. Gently energize your body and focus your mind, drawing attention to each movement and breath to each posture in this Vinyasa-style practice. $25 in studio, $15 virtually (bundle 6 classes for $120). True Balance Fitness, Nutrition and Wellness, 1128 S Garfield Ave, Traverse City. 231-519-0808. TrueBalanceLife.com.
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Classifieds
FOR RENT
Eco/EMF shielded home near Grayling available for short to long term stay. Minimal rent/ help caring for dogs & chickens on property. Call 231-714-0477 for details.
HOLISTICALLY RAISED PUPPIES
HEALTHY HERDERS - Full grown at 13 pounds, blue merle, female, holistically raised since pup. Well trained, though best as only dog, loves attention and cuddles. Roscommon, MI NutritionalRC@gmail.com. 989-275-9976.
Learn more at Glorian.org
Experience is better than belief.
Advanced Wellness
NATURE’S TRADING POST
Covering all of Northern MI NaturesTradingPost.com Offering Northern Michigan the Most Natural
Nature’s Trading Post
Offering natural smokeless tobacco options. Delivered free within Northern MI. See ad page 25.
CBD Products
MY CBD
Kelly Young MyTCBD.com
Contact Us For Free
EMF Investigator
GOOD WAVES EMF INVESTIGATOR
Serving Central to Northern MI
231-714-0477
EMFInvestigator.com
Holistically Raised Puppies
HEALTHY HERDERS
Roscommon, MI
NutritionalRC@gmail.com 989-275-9976
All-natural CBD products. We source from only organic, environmentally socially responsible companies that believe in cruelty-free testing. Life is too short to feel anything less than your personal best. Ask about our distributor options where you can be your own boss. See ad page 27.
naturestradingpost.com (989) 275-9976
Cooking & Tea Brewing
SPICE & TEA MERCHANTS
145 E Front St, Traverse City 231-947-7423
SpiceMerchants.biz/traverse-city-spice-store
Providing the world’s best herbs, spices and teas for your kitchen. We carry over 200 spices from everyday use to the most exotic as well as over 120 different teas. See ad page 19.
Many unexplained health issues are showing links to Cell Phones/Towers/Wi-Fi (with levels now stronger than bodies naturally adapt to). We detect EMF-related causes by determining sources of harmful radiation & offer solutions to mitigate them. See ad on back cover.
Healthy Food
PROVIDENCE ORGANIC FARM, CAFÉ & NATURAL FOOD MARKET
5695 N Michigan 88, Central Lake 231-599-2020
ProvidenceOrganicFarm.com
Charming farm-market, cafe and natural foods store at their farm, featuring organic espresso and tea bar, kombucha on tap, organic produce and meats, local honey, maple syrup, eggs, cheese, gift items and much more. See ad page 13.
Holistic Wellness
WHOLE HEALTH TRAVERSE CITY
3639 Cass Rd, Traverse City 231-943-2100
WholeHealthTC.org
We help people suffering with chronic joint and muscle pain due to arthritis or injury to decrease their pain, increase their quality of life and maximize their competitive edge through advances in functional neurology and regenerative medicine. See ad page 17.
Full grown at 13 pounds, blue merle, female, holistically raised since pup. Well trained, though best as only dog, loves attention and cuddles.
Natural Foods
EDSON FARMS
835 S Garfield Ave, Traverse City 231-941-5221
EdsonFarms.com
Good for mind, body and soul. Open since 1979 Edson Farms Natural Foods is a Northern Michigan favorite. With impeccable customer service, we have an organic deli and juice bar, coffee bar, produce, groceries, supplements, herbs, bulk foods, allergen friendly foods, body care, coffees and tea, and local products. See ad page 9.The Box building in Traverse City. Trained in NMT, Trigger Point, and Sports Massage therapies. See ad page 3.
LIST YOUR BIZ IN THIS WELLNESS DIRECTORY! Text Now for Special Rates! 734-757-7929
