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There’s something magical about the beginning of summer. The days stretch a little longer, the birds sing a little louder and everything just feels ... lighter. Maybe it’s the sunshine or the promise of a weekend down on the shore, rooftop evenings and lingering sunsets over the skyline. Whatever it is, this season always brings a sense of renewal—a chance to hit refresh, not just on our calendars, but on our health, mindset and habits. And of course, it wouldn’t be summer in Philly without soft pretzels at the park, baseball games and the occasional Rita’s run.
Our June issue is dedicated to men’s wellness—exploring it through a more expansive and holistic lens. In our feature story, “Expanding Our Healthspan: Holistic Strategies for Long-Term Well-Being,” Dr. Eric Plasker reminds us that “The United States has one of the worst healthspans in the world. We have the highest rate of chronic disease and spend too much time suffering and deteriorating.” As creator of The 100 Year Lifestyle, he offers a roadmap to not just living longer, but living with purpose, clarity and vitality.
We also dive into the evolving conversation around men’s emotional well-being in “The Conscious Man: Releasing Silent Stress and Embracing a New Model of Masculine Wellness.” For generations, men have been conditioned to equate strength with silence and vulnerability with weakness. But as rates of anxiety, depression and burnout rise, more men are rejecting those outdated ideals. They’re choosing to prioritize emotional awareness, mindfulness and a more balanced approach to health.
Also in this issue, “Benefits of Creatine Supplementation: Reasons to Add It to Your Regimen” looks at how this once bodybuilder-specific supplement is now gaining traction with biohackers and longevity experts. Once known primarily for enhancing muscle performance, creatine is now being studied as a possible tool to improve brain function, support energy metabolism and potentially delay or prevent age-related disease. It’s a simple addition that might support both physical and cognitive wellness.
And for parents raising boys in today’s digital world, “From ‘Bruh’ to Gentleman: Parenting in the Age of Slang and Screens” offers a humorous yet real look at what it means to guide the next generation through constant screen time, meme culture and ever-evolving slang. Hint: it involves patience, laughter and maybe a translator app.
Here’s to longer days, fresh starts and defining wellness on your own terms—whether that’s a run by the river, mindfulness in the park or simply listening when your body says rest.
Cheers to warmer days and well-lived moments,
Shae Marcus, Publisher
Awaken Your Intuition and Elevate Your Energy
Many people experience subtle nudges from their inner voice or receive messages through dreams yet struggle to understand or trust them. Spiritual Mentor Dawn Ricci invites individuals to explore their innate intuitive abilities and learn how to raise their vibrational energy through a complimentary 30-minute Inspiration Call.
“We all have intuitive and manifestation skills within us,” says Ricci. “The key is learning how to activate them and trust the guidance they offer.”
During the session, Ricci shares 3 Secrets to Hi-Vibe Your Energy Field and Learn How to Activate Your Intuition—foundational practices that strengthen intuition, connect with the body and soul, and elevate energy to align with a higher frequency. Her supportive guidance empowers participants to integrate these skills into everyday life and business, helping them gain greater clarity, build confidence and align with their life’s purpose.
To book a call, visit www.DawnRicci.com/inspiration today.
—Dalai Lama
Dawn Ricci
Discover a Cow’s Path to Freedom in Janet Mason’s Latest Novel: Cinnamon
In her latest novel, Cinnamon: a dairy cow’s (and her farmer’s) path to freedom, author Janet Mason tells a moving tale through the eyes of Cinnamon, a wise, witty and unexpectedly vocal dairy cow. Cinnamon forges an unlikely friendship with Jody, the farmer that owns her, sparking a journey of mutual transformation. When Cinnamon’s friend Spice falls ill, Jody’s compassion awakens, ultimately leading her to abandon animal products and reimagine her farm as a sanctuary instead of a place of production.
With poignant humor and philosophical insight, Mason reveals the complex emotional lives of animals and the moral awakening of a conflicted farmer. As Jody begins to heal physically and emotionally, she sees a path forward—not just for herself, but for Cinnamon, Spice and the entire herd.
Praised by The Prairies Book Review, Literary Titan and author Maria Fama, Cinnamon is a heartfelt exploration of empathy, change and what it means to live with compassion. Published by Adelaide Books in 2024 and featured at this year’s Frankfurt Book Fair, Cinnamon invites readers to consider the possibility of a gentler world—one cow’s story at a time.
Cinnamon is available for purchase on www.Amazon.com.
Natural ED Treatment Now Available in Philadelphia
Erectile dysfunction (ED) is a common issue for men over 40, but that doesn’t mean medication is the only solution. At Philly Wellness Center, a new, drug-free approach is helping men restore sexual function by targeting the root cause: poor blood flow.
“Most people assume ED is caused by low testosterone, but the real issue is often vascular,” says Catie Harris, NP, owner of Philly Wellness. “If blood isn’t flowing properly, medications only offer a temporary fix—along with side effects.”
Instead, the clinic uses SoftWave Therapy and radio frequency (RF) to improve circulation naturally. SoftWave uses acoustic sound waves to stimulate new blood vessel growth and break up microvascular blockages. RF gently warms tissue, enhancing blood flow and nerve sensitivity.
These noninvasive therapies are safe, comfortable and performed in-office with no downtime. Most men report significant improvement after three to six sessions, without relying on pills.
“Philly Wellness Center is redefining men’s health by restoring function, not just masking symptoms,” says Harris. “Call today to schedule a consultation.”
Location: 834 South St., Philadelphia. For more information, call/text 215-709-9710 or visit www.PhillyWellnessCenter.com.
Learn Pranic Healing: A Key to Fulfillment
Golden Light Pranic Healing Center invites participants to discover the transformative power of energy healing at a two-day Pranic Healing class on July 26 and 27, from 9:30 a.m. to 6 p.m., in Cherry Hill. This no-touch healing system is open to anyone with a loving heart and a willingness to heal, providing an opportunity to learn energy anatomy, measure chakras and correct energy imbalances.
Developed by Master Choa Kok Sui, modern pranic healing is a comprehensive system that synthesizes both ancient and modern healing methods. Senior instructors personally trained by Master Choa Kok Sui will facilitate the class in a relaxed, retreat-like environment, encouraging curiosity, critical thinking and real-world examples. Attendees will gain practical skills in pranic first-aid, self-healing and distant healing. They will learn breathing exercises to generate energy, explore how to apply protocols for various physical and emotional ailments, and practice prevention and energy hygiene.
A highlight of the class is Meditation on Twin Hearts, which aims to bring peace and illumination. Students will leave feeling empowered to use their newfound skills to heal themselves and others.
Location: 100 Springdale Rd., Cherry Hill. For more information or to register, call/text 856-905-9119 or visit www.PranicHealingCenter.com
Enjoy fresh & healthy foods & drinks and shop for healthy lifestyle & natural, sustainable products at our new Blue Door mercantile and cozy cafe!
Organic menu options include vegan foods, specialty teas/coffee and fresh pressed juices.
Your ideal destination for thoughtful holiday gifts & community support.
Experience Healing and Spiritual Growth with Danielle Schwartz, Psychic Medium
Danielle Schwartz, a certified psychic medium, master teacher and spiritual advisor with over 25 years of experience, offers transformative services to help individuals connect with loved ones, receive life guidance, and develop their spiritual abilities. Based in Bucks County, Pennsylvania, Schwartz offers private and group readings, blending mediumship with intuitive insights to provide clarity, healing and deep connection with the spirit world.
Danielle Schwartz
Schwartz’s comprehensive services include private readings conducted via Zoom or in person, where clients can experience one-hour sessions connecting with loved ones and spirit guides. She also offers spiritual classes available both live and on-demand, covering topics such as spirit communication, chakra healing and intuition development. For those seeking personalized guidance, her private mentorship program provides one-on-one spiritual development coaching tailored to individual gifts and abilities.
Community engagement is central to Schwartz’s practice through various events including gallery readings, virtual circles, and themed evenings featuring spirit messages and group healing. Additionally, she hosts “Spirit Speaks,” a weekly Facebook Live session every Wednesday at 4 p.m. that features live readings and valuable spiritual insights accessible to all.
For more information or to book any of these transformative spiritual services, interested readers can visit www.DanielleTheMedium.com
Explore Transcendental Meditation in a Free Zoom Session
The Doylestown TM Center is offering two free Zoom information sessions in June—one at 11 a.m. on June 16 and another at 6:30 p.m. on June 19. Attendees will learn about Transcendental Meditation (TM) from a certified TM teacher, including what makes it unique, how it works and why it’s so effective.
“TM offers a simple, natural way to relieve stress and unlock your full potential. This effortless technique, taught through personalized instruction, requires no belief system or lifestyle changes, yet still delivers profound benefits for mind and body,” says Carole Smith, a certified TM teacher affiliated with the Doylestown TM Center.
According to Smith, TM uniquely accesses a state of “restful alertness,” which has been validated by more than 380 peer-reviewed studies for its ability to reduce anxiety, lower blood pressure, improve sleep quality and enhance creativity. Unlike other practices that focus on active observation, TM allows the mind to settle naturally into deep rest, releasing accumulated stress and promoting holistic healing. Practitioners report lasting improvements in mental clarity, emotional resilience and physical health.
For more information and a link to one of the free Zoom sessions, email csmith@tm.org. Also visit www.tm.org/doylestown
Worsening Allergy Seasons
Allergy seasons have been getting longer and more problematic. The U.S. Centers for Disease Control and Prevention estimate that approximately one in four adults and one in five children in the U.S. suffer from seasonal allergies. The Asthma and Allergy Foundation of America anticipates that 2025 will be a severe year for seasonal allergies across the country, with the worst-afflicted cities located in the southern region. Notably, at the end of March, Atlanta and Houston set pollen count records.
Pollen is dispersed by trees in the spring, grasses in the summer and ragweed during autumn, but these patterns have shifted due to climate change. Elevated atmospheric carbon dioxide levels induce many plants to produce more pollen, increase their size and growth rate, and yield more flowers. Warmer temperatures result in warmer, shorter winters and earlier springs, leading to longer growing seasons and overlapping pollen seasons. A 2021 study in Scientific Reports also noted that climate change is augmenting the number and duration of allergenic mold spores in some areas.
Aging in Bursts
Suddenly feeling old may not be our imagination. A recent study published in Nature Aging examined the molecular changes of 108 adults between the ages of 25 and 75. The participants were tracked for a median of 1.7 years, with a maximum of 6.8 years, during which biological samples were collected and evaluated every three to six months from a range of sources, including the blood, stool, skin, mouth and nasal passages.
The researchers compared the samples obtained from participants at different ages and observed that people seemed to age more rapidly at age 44 and again at age 60. The changes at age 44 were mostly related to fat and alcohol metabolism, as well as an elevated risk of cardiovascular disease. The changes at age 60 related mostly to immune dysfunction and carbohydrate metabolism. According to Stanford Medicine Professor Michael Snyder, these findings might explain why people seem to have more trouble processing alcohol starting in their 40s and become more prone to illness in their 60s.
A Mom at 100 Years Old
Congratulations to Mommy, a first-time mother at 100 years old, and to her mate, Abrazzo, also estimated to be around 100. Mommy is a critically endangered Western Santa Cruz Galapagos tortoise that has lived at the Philadelphia Zoo since 1932. In November 2024, she laid 16 eggs, with the first hatching on February 27. To date, four have climbed from their shells, with more still possible. This was Mommy’s fourth egg-laying attempt and the first to result in viable offspring.
Prior to the recent hatchlings, there were only 44 Western Santa Cruz giant tortoises in American zoos. The newly hatched tortoises will be housed at the Philadelphia Zoo for a minimum of five years before any potential relocation to another facility or release into the Galapagos Islands. Scientists estimate that these tortoises may live up to 200 years, with the oldest on record documented to have lived 175 years in captivity.
Seven of the Galapagos Islands are currently home to one or more of 13 native tortoise species. Historically, each of the 21 islands had its own species, with populations numbering in the hundreds of thousands. After being hunted to near extinction, their numbers have since rebounded to approximately 17,000 with the help of conservation and breeding programs, as reported by the London Zoo.
Becoming Man’s Best Friend
A study led by a University of Arizona researcher sheds light on the interactions between Indigenous peoples in the Americas and early dogs and wolves. The study, published in the journal Science Advances, indicates that close relationships between people and ancestral dogs began in Alaska as early as 12,000 years ago, about 2,000 years earlier than previously thought. Chemical analysis of unearthed canine bones revealed that the animals regularly ate fish, suggesting a level of interaction with humans.
Svetlana Parnikova from Getty Images/ CanvaPro
grublee from Getty Images/ CanvaPro
Jeniffer Collee from Pexels/CanvaPro
Antonio_Diaz from Getty Images/ CanvaPro
Expanding Our Healthspan
Holistic Strategies for Long-Term Well-Being
by Carrie Jackson
While many people seek to prolong life, those extra years will not be fulfilling without good health. “The United States has one of the worst healthspans in the world. We have the highest rate of chronic disease and spend too much time suffering and deteriorating,” declares Dr. Eric Plasker, a chiropractor and creator of The 100 Year Lifestyle, an instructional manual and wellness system for making the most of an extended lifespan.
According to Plasker, “How you take care of yourself every day has a direct effect on your long-term quality of life. Unfortunately, the current healthcare system has focused mostly on symptoms and disease treatment. We need to have more of a lifestyle-care
approach to help you function at your highest level for a lifetime, instead of constantly trying to get your health back.”
Beginning the Healthspan Journey
Dr. Peter Diamandis is a physician, engineer, entrepreneur and co-founder of the BOLD Longevity Growth Fund, which invests in biotechnologies that address the root causes of disease and extend healthspan. He is also the co-founder and chairman of Fountain Life, a company that focuses on advanced diagnostics and preventative health to help people live longer and healthier lives.
Diamandis asserts that people possess greater control over their healthspan than
they may think. “We’re at a turning point in health care—shifting from a reactive, one-size-fits-all model to a proactive, personalized and data-driven approach,” he remarks. “While many people assume their longevity is mostly genetic, the data tells a different story. Studies involving tens of millions of people show that your genes account for only 7 to 30 percent of how long you live. That means the rest is up to you—your lifestyle, your environment and what you eat.”
The Food Paradox
The impact of food on our well-being cannot be underestimated, and Diamandis points out that food can be either the slowest form of poison or the most powerful medicine. In a nutshell, our daily meal choices put us in control of how we age. He recommends anti-inflammatory foods such as broccoli, spinach, Brussels sprouts, blueberries, walnuts, chia seeds and avocado.
“I eat the rainbow every day, because flavonoids, carotenoids and polyphenols act as molecular defenders, protecting your DNA, supporting your mitochondria and reducing your risk of conditions like heart disease, cancer and neurodegeneration,” he states. “I also use extra-virgin olive oil and turmeric liberally, which have both been shown to reduce inflammation at the cellular level. And I keep snacks like frozen blueberries and raw walnuts within arm’s reach, because what you actually eat is what you have close by.”
Avoiding harmful foods is just as important. “Sugar is incredibly inflammatory. It shrinks the hippocampus, disrupts metabolism and fuels conditions like diabetes and Alzheimer’s. Most people don’t realize how addictive it is or how much damage it causes until they cut it out and feel the difference,” says Diamandis.
Complementary Modalities
Integrating modalities such as chiropractic care, acupuncture, yoga and meditation into a wellness plan can help our bodies function at an optimum level. Plasker notes that the
number, intensity and duration of chiropractic treatments vary based on a patient’s baseline health. “If you are meditating five times a day and have no underlying decay, you will need a lot less lifestyle care than if you are a weekend warrior or a marathoner who might have more decay," he explains.
While chiropractic care is well known for success with back and nerve pain, its hidden specialty is in functional and performance-based care. “Physical therapy,
functional medicine and nutrition therapy work better with the addition of chiropractic care,” asserts Plasker. “It helps to align the spine so the nervous system can communicate between the brain and body the way it is supposed to.”
As we age, we may encounter ongoing consequences from the wear and tear that occurred in our younger days. “The pounding and collisions from youth sports can have a lasting effect on the body and can accelerate osteoarthritis,” Plasker points out. “Regular chiropractic adjustments help to restore alignment, balance, motion and function, so the body doesn’t continue to deteriorate. Anti-inflammatory supplements such as turmeric, glucosamine and chondroitin can help with acute inflammation, but if the alignment of the spine isn’t right, they’ll be facing a constant battle.”
Reframing fitness routines to prioritize long-term sustainability can help the body repair previous damage. “If you were an athlete, you can still be an athlete, but you might have to change your approach,” suggests Plasker. “Align the care you receive with the lifestyle you are choosing to live. If you’re going to train for triathlons, you need to eat healthy and stretch more. You need to increase your supplementation and the frequency of your chiropractic adjustments. But if you’re just going for hikes and power walks, you’ll need less lifestyle care. It depends on you and what you want.”
Managing Mind and Spirit
Holistic stress management is essential for longevity and overall wellness. “A nervous system that is always in fight-or-flight mode can lead to inflammation, burnout and elevated blood pressure, putting undue stress on the heart,” explains Plasker. “Chiropractic intervention, coupled with tools such as aromatherapy and meditation, can create peace for the nervous system so you can use your energy for other things.”
Lisa Faremouth Weber, the owner of Heaven Meets Earth Family Yoga Studio, in Evanston, Illinois, notes that practices such as crystal bowl sound healing, yoga and mindfulness can help calm the body and contribute to overall wellness and longevity. She also points out that there is considerable scientific evidence that supports the health benefits of practicing yoga, meditation, tai chi and qigong.
“Yoga and other complementary mind/body approaches integrate an individual’s physical, mental and spiritual components to improve cardiorespiratory health, physical and mental health and stress-related illnesses,” she explains. “Dr. Dean Ornish introduced millions to yoga’s health benefits through his published studies, which demonstrated that heart disease can be reversed through diet, meditation, group support and yoga. Additionally, ancient texts such as the Upanishads or Patanjali’s Yoga Sutras teach that the body follows the mind, and the mind follows the breath. Breath awareness and breathwork
cultivate a balanced, harmonious and equanimous mind, enabling clarity and focus.”
Longevity Escape Velocity
Being mindful of daily habits and wellness routines in the present moment can lead to an extended healthspan down the road. “The goal isn’t just to live longer; it’s to stay healthy long enough to ride the wave of breakthroughs coming over the next decade and reach what we call ‘longevity escape velocity’. That’s the moment when, for every year you live, science can extend your life by more than a year,” explains Diamandis. “We’re not far off. And the choices you make today—using data-driven diagnostics, embracing functional medicine and sticking to lifestyle habits that work—are what will get you there.”
Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com
The Conscious Man
Releasing Silent Stress and Embracing a New Model of Masculine Wellness
by Shae Marcus
For generations, many men have been taught to equate masculinity with stoicism, strength with silence, and vulnerability with weakness. But these outdated ideals are taking a toll. In today’s high-pressure world, men are facing a silent epidemic of stress—often unspoken, but deeply felt. As rates of anxiety, depression and burnout rise, a growing number of men are beginning to challenge the traditional narrative and embrace a more conscious, holistic approach to wellness.
The pressure to provide, succeed and remain emotionally composed can feel relentless. Many men internalize stress rather than expressing it, a pattern that not only distances them from others, but also impacts physical and emotional well-being.
According to the American Psychological Association, men are less likely than women to seek help for emotional or mental health issues, even when experiencing symptoms such as irritability, fatigue or difficulty sleeping. Instead, stress may manifest in the body—through tension, high blood pressure or substance use—as a coping mechanism.
“Men may downplay or ignore their symptoms and avoid seeking help,” notes Dr. Ronald Levant, a psychologist who has extensively researched masculinity and emotional expression. This silence can be harmful, especially over time. Suppressed stress can lead to emotional shutdown, strained relationships and chronic health issues.
But there’s hope—and it lies in a conscious reimagining of what it means to be well and whole. Conscious living invites men to pause, reflect and reconnect—with their bodies, emotions and deeper purpose. This movement isn’t about giving up masculinity; it’s about redefining it.
Many men are exploring practices once considered “alternative”, now recognized for their healing potential. Meditation, breathwork, yoga, energy healing, men’s circles and nature retreats offer accessible tools to manage stress and build emotional resilience.
At the core of conscious living is the willingness to feel. Whether through journaling, mindful movement or community support, men are finding that emotional awareness is not weakness—it’s a form of self-mastery.
True strength isn’t how much you can carry—it’s how well we know ourselves. The conscious man learns to navigate life with intention. He listens to his body, prioritizes rest and isn’t afraid to ask for help or set boundaries. He values connection over performance and presence over perfection.
Integrative wellness practices help support this path. Functional medicine providers are seeing a growing interest from male patients seeking non-pharmaceutical support for fatigue, low libido or stress-related illness. Tools like acupuncture, hormone balancing, red light therapy or adaptogenic herbs are gaining traction—not just for symptom relief, but for long-term vitality.
This shift isn’t just personal—it’s cultural. As more men step into conscious wellness, they influence their families, friendships and workplaces. They model a healthier, more authentic version of masculinity for younger generations.
Organizations including the ManKind Project, The Men’s Center for Growth & Change and Evryman are helping create spaces where men can gather, grow and practice emotional transparency. These groups show that men, when supported, are fully capable of healing, leading with heart, and embracing the full spectrum of their humanity.
If a man has been living under pressure, carrying it all in silence, know this: he’s not alone. And there is another way.
The conscious path doesn’t demand a man becomes someone new— it invites him to return to who he has always been, beneath the noise. It’s a journey inward, one of courage, awareness and self-compassion.
Healing doesn’t make one less of a man—it makes him more of one.
Shae Marcus is the publisher of Natural Awakenings South Jersey and Philadelphia.
Crafting Personal Fuel
Why Do-It-Yourself Protein Bars Are Worth the Effort
by Chloe Karydes Krecun
Portable and packed with beneficial nutrients, protein bars are a popular snack for busy lifestyles, fitness enthusiasts and anyone looking to curb cravings and meet nutrition goals. While store-bought options are widely available, do-it-yourself (DIY) protein bars are easy to customize for individual dietary needs.
“A lot of people snack based on convenience,” says Melody Schoenfeld, a certified personal trainer in Pasadena, California. Protein bars offer a tasty, filling and nutritional goodie that can be consumed in just a few bites.
Yasi Ansari, a dietitian nutritionist, specialist in sports dietetics and spokesperson for the Academy of Nutrition and Dietetics, explains that homemade protein bars offer a fully customizable approach to nutrition. “Since the bars are DIY, you have full control over ingredients and flavor profiles,” she says. This means avoiding artificial additives, excessive sugars or allergens that may be present in commercial options.
Importance of Protein
Protein is a complex molecule made of amino acids that provides energy and functions as the building block for bones, muscles, cartilage, skin and blood. “It is the one macronutrient that is never abjured by fad diets,” says Janet Chrzan, Ph.D., a professor of nutrition at the University of Pennsylvania. “We have a cultural preference for protein; we Americans often consider it to be the most important element of food.”
As a health and nutrition coach, Schoenfeld advocates for convenient and easy ways to get protein into a diet. For many, protein bars fill that void. “For most people age 18 and beyond, we’re looking at consuming somewhere between 0.8 to 1.2 grams of protein per pound of body weight for a healthy adult daily,” Schoenfeld recommends.
Nutrition Goals
Before diving into a recipe, Ansari says it is important to determine how the
bar will address a dietary need and ask, “Am I looking for a bar that helps with post-workout recovery, a snack to keep me full between meals or a fiber-rich option to support digestion?”
Knowing the purpose can guide ingredient selection. “For example, if it’s for the purpose of recovery, we’re going to want to make sure we’re getting close to 20 grams of protein per bar for muscle repair and building, while also getting enough carbohydrates to restore energy,” says Ansari. Ingredients like dried fruits, oats or whole grains help boost carbohydrate content, making the bars more effective for post-workout replenishment.
For those aiming to create a gut-friendly bar, Ansari suggests being mindful of sugar alcohols and artificial sweeteners that can cause digestive discomfort. “Consider smooth nut or seed butters if sensitive to crunchy varieties, and aim for fiber from nuts, dried fruits, flax and chia seeds,” she adds.
Ingredient Control
Both Schoenfeld and Ansari note that the greatest advantage of making protein bars at home is being able to select high-quality, nutrient-dense ingredients. Whether addressing dietary restrictions, avoiding allergens or satisfying a preference for organic, whole foods, DIY protein bars allow for total ingredient transparency.
Protein Bar Basics
A little investment of time helps ensure that healthy, smart and convenient snacks will always be within reach. Ansari offers these suggestions when crafting a protein bar at home:
• Choose a protein: Plant protein powders such as pea protein blend easily and well. Alternatives to powders include almond or seed butters, or whole nuts and seeds that can be chopped in a food processor.
• Choose a fruit: Fruits add fiber, micronutrients and antioxidants. Aim for two to three grams of fiber per bar. Tasty sources include dried apricots, dried cherries, dried apples, raisins and dates.
• Add spices: To amplify the flavor profile, include spices such as cinnamon, pumpkin spice or nutmeg.
• Experiment with texture: Add rice cereal for crunch or oats for a chewy consistency.
• Include healthy fats: Options include walnuts, flaxseeds, chia seeds and coconut oil.
• Incorporate carbohydrates: Oats, rice cereal or dried fruits are great choices for energy.
• Choose natural sweeteners: Dried fruits provide sweetness to any bar, as well as fiber and nutrients like iron and vitamins A and C. A bit of fruit juice can also help blend the ingredients together. Other healthy alternatives are honey and maple syrup.
Krecun is a student at the University of Illinois Urbana-Champaign. Connect with her at LinkedIn.com/in/chloe-karydes-krecun
NATURAL HEALTH
Now Stocking a Full Variety of Sea
of
Organic produce delivered daily.
Mizina
Chloe Karydes
EASY ALMOND PROTEIN BARS
These bars are a smart pre- or post-workout snack, with a combination of natural carbs from the dates for quick energy, protein for muscle support and a pinch of sea salt to help replenish electrolytes lost in sweat.
YIELD: 6 BARS
4 Medjool dates, pitted
¼ cup hot water
1 cup almonds
½ cup protein powder of choice
¼ cup no-sugar-added dark chocolate chips
¼ tsp sea salt
Place dates in a small bowl. Cover the dates with hot water and set aside.
In a food processor, pulse almonds until roughly chopped. Add protein powder and pulse a few times to mix. Add the soaked dates and the soaking water and pulse until mixture becomes sticky and holds together when pressed.
Press mixture into a small square or rectangular container of about 3-cup capacity.
Place the chocolate chips in a small microwave-safe bowl and heat in the microwave for 30 to 40 seconds, stirring midway through. Pour melted chocolate on top of the mixture.
Sprinkle with sea salt.
Freeze the container for 15 minutes until the chocolate is set. Cut the chocolate-covered mixture into six bars. Store in the refrigerator for up to one week or freeze for up to six months.
Recipe and image courtesy of Dawn Jackson Blatner, RDN, CSSD, author of The Superfood Swap.
MONSTER ENERGY BARS
YIELD: 10 BARS
1 cup peanut butter or other nut or seed butter
½ cup honey
1 cup rolled oats
¼ cup chia seeds
2 Tbsp protein or collagen powder (or additional peanut butter)
½ cup mini chocolate chips
Combine all ingredients into a mixing bowl and mix well.
Form mixture into 1-inch by 3-inch bars. Add slightly more honey or peanut butter to make the batter wetter, or slightly more oats and powder to make the mixture dryer to form into bars.
Place bars in a glass container and chill in the refrigerator for 30 minutes before serving. The bars will keep in the refrigerator for about one week or in the freezer for about one month.
Recipe courtesy of Holley Samuel, MEd, RD, CSSD, CPT, a sports dietitian.
Dawn Jackson Blatner
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Benefits of Creatine Supplementation
Reasons To Add It to Your Regimen
by Zak Logan
Creatine has been a popular supplement for athletes looking to enhance performance and increase muscle mass, but more recently other proactive groups have taken notice. Biohackers, for example, see it as an aid in their quest to optimize well-being and extend their healthspan, while geroscientists that study the mechanisms of aging have identified creatine as a possible intervention to delay, treat or prevent age-related diseases.
A naturally occurring compound, creatine helps provide a steady energy supply to skeletal muscles, enabling them to contract and flex. It is also a vital contributor to numerous processes in the
body. According to Jon Nakasone, owner of Aloha Personal Training, in Honolulu, three amino acids—arginine, glycine and methionine—collaborate to facilitate the body’s production of creatine, which in turn plays a pivotal role in the production of adenosine triphosphate (ATP), the primary energy-carrying molecule in cells.
Most of the body’s biological processes rely on ATP for the conversion of glucose within cells. Nakasone also notes that creatine’s arginine is a precursor for the synthesis of nitric oxide, a molecule that can improve blood flow, which is especially important for men’s sexual function, as well as nutrient delivery to muscles.
Physical Benefits
Approximately 95 percent of the body’s creatine is found in skeletal muscle as phosphocreatine, where it serves as a rapid energy source during high-intensity activities. While naturally produced by the body, creatine is also consumed as a dietary supplement to enhance athletic performance. Since the 1990s, some individuals have reported positive fitness gains when using creatine supplements.
A 2023 systematic review and meta-analysis published in Nutrients indicates that creatine supplementation combined with resistance training can significantly improve upper and lower-body muscle strength in healthy, middle-aged adults, compared with resistance training alone. Nakasone and his team propose a holistic approach to fitness, emphasizing exercise, a healthy diet and quality sleep. However, they assert that creatine can provide additional benefits, especially for men seeking to enhance muscle size, power output and recovery.
According to an article by Dr. Howard E. LeWine, chief medical editor at Harvard Health, there is evidence that creatine supplementation, when combined with a proper diet that includes adequate protein intake, can accelerate muscle recovery after strenuous exercise.
Other Benefits
Creatine is one of the most widely researched supplements, and findings suggest that it may help to protect against oxidative
stress and balance cellular energy in other parts of the body, including the heart and brain. Research published last year in the journal Nutrients underscores the benefits of creatine monohydrate in mitigating neurodegenerative diseases such as Parkinson’s and Huntington’s, as well as sarcopenia, a muscle-wasting condition prevalent in older individuals. Creatine also shows promise in addressing chronic fatigue syndrome, mild traumatic brain injury, cardiovascular disease and long COVID.
A systematic study published last year in Frontiers in Nutrition shows that creatine monohydrate supplementation can enhance memory, information processing speed and attention span in adults. Cases of osteoporosis and frailty have also shown improvement, especially when creatine intake is combined with resistance training.
Tips and Precautions
For optimal fitness outcomes, creatine powder is preferred due to its notable stability compared with other forms such as liquid and ethyl ester, which tend to be less effective and prone to breakdown before adequate utilization. Regarding dosage, Nakasone recommends starting with three grams a day, and, if it is tolerated well, gradually increasing it to five grams for a
greater effect, if desired. However, he cautions against exceeding this dosage limit.
The Mayo Clinic endorses the safety of creatine when used as prescribed and suggests its use for up to five years by healthy
individuals, noting that it does not appear to cause kidney damage in individuals with healthy kidney function. Potential interactions include a reduction in creatine’s efficacy when combined with caffeine. Creatine supplementation with 300 milligrams of caffeine or greater may hasten the progression of Parkinson’s disease. The Cleveland Clinic advises anyone with chronic kidney disease and other kidney-related problems to avoid taking creatine.
Research published in the Journal of the International Society of Sports Nutrition in 2021 dispels common misconceptions regarding the side effects of creatine, including testosterone increase and hair loss. Nevertheless, some people report mild water retention for the first week when the supplement is first introduced into their regimen.
Zak Logan is a freelance health writer dedicated to holistic living and getting back to basics.
JackF from Getty Images/CanvaPro
Staying Active With Dad
Three Fathers Share Their Stories
by Megy Karydes
Movement serves as a universal language, and one of the most powerful ways fathers can connect with their children. According to a study published in the American Journal of Lifestyle Medicine, when parents model active lifestyles, they not only boost their own fitness but also lay the foundation for their children’s lifelong physical, social and cognitive development.
Regular physical engagement builds habits that can lead to healthier, happier lives. When a family engages in such activities together, what may have started out as exercise
becomes a memory-making, relationshipenhancing and mood-boosting occasion.
Whether tossing a ball, hiking a trail or simply dancing in the living room, physical activity provides dads and kids a shared experience that strengthens their bond. There are many easy ways to spend quality time together, away from the distractions of screens and daily routines.
Making Movement Fun
“The goal, at least from my parenting perspective, is to raise healthy, happy and resilient kids. A lot of people take for
granted how powerful play can be,” says Brian Comly, an occupational therapist and father of two who founded Mind BodyDad.com to help families enjoy movement, play and togetherness. “It’s important for adults to model curiosity, creativity and connection, and instill these skills early. Oftentimes, the substitute is a phone, tablet or TV, which actually inhibits or atrophies these skills.”
W. Zach Smith, a Seattle-based physical therapist and founder of HIDEF Physical Therapy, believes that modeling healthy behavior and starting early is paramount, and it doesn’t have to be overly complicated. “Starting from a young age, I would bring my kids to the garage when I worked out. Now, both of them will copy me and grab small, one-to-three-pound dumbbells and do a lot of the exercises that I do,” Smith shares, adding that when the kids were younger, they would help him with the yard work, pulling the garden cart and picking up after him.
Rucking, a practice where a child is strapped to the back of a parent or caregiver for a walk, has been a favorite activity for both Comly and Smith. Smith notes that rucking not only enhances the physical challenge for the parent but also provides immense enjoyment for their children. As his daughter has matured, she has developed the ability to jump out of her stroller and run alongside it for extended periods, alternating between running and resting.
Prioritizing Connection
Physical activities foster a deeper connection between individuals, extending beyond simple muscle development. Andres Ochoa, a project manager in Chicago and a father of two daughters aged 10 and 12, has observed that engaging in shared physical activities strengthens their family bond. After meeting their respective sports commitments during the week, Ochoa makes sure to dedicate the weekends to family time.
Ochoa finds that shared physical activities enable him to remain fully present and focused, while minimizing distractions. “Being together and active creates moments of true connection, where kids feel seen and valued,” he says, noting that such moments can lead to meaningful conversations, stronger emotional ties and improved communication.
Depending on the season, Ochoa may take his daughters to their local YMCA to practice basketball or ride bikes on a nearby trail. Occasionally, they will set a family goal such as completing a 5K run. Ochoa’s primary objective is not to introduce additional stress into their lives. They participate in the Turkey Trot every year, and in the absence of scheduled races, engage in runs as a family, challenging each other. He often allows his daughters to take the lead in selecting their activities.
Small Habits, Big Impact
Even with today’s digital distractions, dads that prioritize physi cal activity find creative ways to incorporate movement into their
daily routines. For instance, Ochoa walks his daughters to school every Friday whenever possible. If the weather is bad or they are headed somewhere after school, he strategically parks several blocks away, allowing them to walk for a portion of the journey.
While structured sports offer numerous benefits, Comly reminds parents not to forget about unstructured play. “Kids, for hundreds of thousands of years, evolved to explore the environment, not plastic toys,” he quips. “That’s literally how they learn and how they grow. They are meant to engage with each other, and in a natural environment, and the parent’s role is to help facilitate that, not interfere with it.”
Megy Karydes is a Chicago-based writer and author of 50 Ways to More Calm, Less Stress.
Onfokus from Getty Images Signature/CanvaPro
Odua Images/CanvaPro
Healing the Stress Response
Natural Steps to Restoring Adrenal Health
by Carrie Jackson
Located on top of the kidneys, the adrenal glands are responsible for regulating the body’s response to stress. When working properly, they release hormones such as cortisol and epinephrine, enabling us to respond appropriately to physical and emotional triggers. However, prolonged stress can trigger an overactive response and symptoms known as adrenal fatigue. By regulating the nervous system and adopting mindful lifestyle choices, people can effectively manage their symptoms and learn to respond to stress in a healthier way.
Understanding Adrenal Dysfunction
Stress can come from many sources. “While we often think of stress in psychological
terms, it may also come from factors like sleep deprivation, overtraining, skipping meals or being overworked. For many men, the pressure to do everything leads to complete burnout,” says Alexandra MacKillop, DC, a Chicago-based functional medicine doctor.
The body normally releases stress hormones for a brief period before returning to baseline levels. However, with adrenal fatigue, we lose the ability to manage stress this way. MacKillop explains, “In stage one, the hormones are produced in excess. In stage two, the body loses the ability to differentiate periods of stress and rest, and cortisol and DHEA [dehydroepiandrosterone] levels run inappropriately high or low. In stage three, the body altogether fails to produce a sufficient adrenal response,
resulting in the symptoms we refer to as adrenal fatigue.”
Symptoms vary in severity and condition. “In addition to causing fatigue, brain fog, sleep disruptions, lightheadedness, irritability and other neurocognitive symptoms, adrenal fatigue manifests with decreased libido, difficulty building muscle or burning body fat, hair loss, body aches, low blood pressure, salt and sugar cravings, and patches of hyperpigmented skin,” MacKillop points out.
Managing the Stress Response
According to MacKillop, the initial step in addressing a condition is to accurately diagnose and identify its underlying cause, rather than solely focusing on symptoms. “Treatment is patient-specific according to the root cause and may involve nutritional strategies for managing blood sugar such as supplementing with electrolytes and other salts to regulate blood pressure. Other nutraceutical strategies include adaptogenic herbs, protomorphogen extracts and addressing hormonal imbalances in the body,” she says.
Dr. Tricia Pingel, a licensed naturopathic physician based in Arizona, asserts that shifting the nervous system from the sympathetic (fight-or-flight) mode to the parasympathetic (rest-and-digest) mode can alleviate adrenal fatigue. “Our adrenal glands are responsible for deciding what’s a stress trigger, but they don’t know if it’s a small or big stressor. While you’re probably
Panuwat Dangsungnoen from Getty Images Signature/ CanvaPro
not being chased by a bear, it could be that email from your boss that ticks you off or an emotional reaction to something you saw on social media. When we react with fear of any sort, our adrenal glands trigger to protect us,” she explains.
By acknowledging the source of stress and actively deciding how to respond, individuals can effectively regulate their nervous system’s response. Pingel recommends pausing to contemplate appropriate actions in stressful situations, consciously deciding to either directly address the issue if it is within their control, delegate the responsibility to someone else or allow the stress to dissipate when it is not worth the struggle.
Choosing Nutritional Aids
“When you are under stress, the body depletes nutrients quickly. This is especially true of vitamins C, B5, B6 and B12, folate and minerals such as magnesium, selenium and zinc. Eating whole, nutrient-dense foods provides the fuel to offset the stressors,” says Pingel. “I recommend a Mediterranean-based, anti-inflammatory diet that includes a variety of colors. Greens can come from kale, romaine, arugula and chard. Berries provide fiber and antioxidants, while nuts and seeds add healthy fats. Non-GMO tofu, wild-caught fish, organic and grass-fed poultry and eggs add clean protein. Make sure that you’re being mindful when you eat. Sit down, have a conversation and chew. This calms the mind and allows you to digest.”
For additional support, Pingel suggests herbal supplements such as ashwagandha and Rhodiola rosea to calm the body, phosphatidylserine and L-theanine to suppress cortisol output and herbs like valerian to help calm the brain. Ideally, supplements should be taken before bedtime, when the body is calmer and has time to absorb them.
Incorporating Movement
your core, can boost the metabolism and help your body regulate. Yoga, tai chi and strength training, combined with a light cardio activity, can give you time to repair from the triggered state.”
Recalibrating Mindset
Our mindset has a huge impact on our nervous system. “No amount of supplements will do anything if the body is not calm,” Pingel points out. “Health trackers and apps can help people train their brain from beta to alpha waves. Breathing is our natural way to get into the parasympathetic state. It pulls on the diaphragm, which in turn stimulates the vagus nerve. Humming, singing and other vocalization can have a similar impact
Balancing movement and rest can also help manage symptoms. Pingel explains, “Focusing on building muscle, especially in and help relieve stress.”
Expressing Gratitude
Ultimately, cultivating an attitude of gratitude proves remarkably effective in mitigating adrenal fatigue. “If you come from a place of love and gratitude instead of fear and anger, you can actually change the way your body interprets it,” notes Pingel. “Reframe the messages your body is sending you as a reminder to practice self-care, and treat yourself with love, compassion and gratitude.”
Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com
Rethinking Erectile Dysfunction
A Holistic Approach to Men’s Health
by Catie Harris
Erectile dysfunction (ED) is a common concern affecting millions of men, particularly as they reach midlife and beyond. Too often, conventional care relies on prescriptions that mask symptoms rather than addressing the underlying cause. But ED can be more than a hormonal issue or a natural part of aging—it’s often a sign of deeper vascular and metabolic imbalances.
Beyond Hormones:
The Role of Blood Flow and Vascular Health
While testosterone levels may play a role, the most common cause of ED is poor blood flow. Healthy erectile function depends on a strong vascular system. Over time, lifestyle factors, inflammation and plaque buildup can restrict circulation, leading to diminished performance and sensitivity.
Prescription medications like sildenafil
(Viagra) and tadalafil (Cialis) work by temporarily increasing blood flow, but they do not repair the underlying damage. Side effects such as headaches and flushing are common, and some men experience reduced efficacy over time.
Natural, Non-Invasive Solutions for Long-Term Results
A growing number of men are now turning to holistic, non-pharmaceutical options that target the root causes of ED—especially those that focus on circulation and tissue health. Non-invasive technologies such as acoustic wave therapy and radiofrequency (RF) treatments have emerged as promising options.
These approaches are designed to support the body’s natural healing response. Acoustic wave therapy stimulates angiogenesis— the formation of new blood vessels—while
helping to dissolve microplaques and improve tissue oxygenation. RF therapy uses gentle heat to enhance collagen production, improve elasticity and support nerve signaling and sensitivity.
The result: improved blood flow, stronger and more sustainable erections and enhanced sexual wellness—all without the need for medication or downtime.
Supporting Overall Men’s Health
Addressing ED holistically often leads to improvements in broader aspects of health. Because the condition can be an early indicator of cardiovascular or metabolic issues, taking a proactive approach may also help reduce the risk of heart disease, diabetes and other chronic conditions.
Lifestyle modifications—such as improving nutrition, reducing stress, exercising regularly and addressing sleep quality—can further support treatment outcomes and enhance overall vitality.
Rediscover Confidence and Vitality
Erectile dysfunction is more than a physical issue; it can affect confidence, relationships and self-esteem. But by exploring holistic, drug-free therapies that support the entire body, men can experience lasting improvements in both performance and overall well-being.
Catie Harris, a Nurse Practitioner, is owner of the Philly Wellness Center, located at 834 South St., Philadelphia. For more information or to make an appointment, call or text 215-709-9710.
Making Joyful Summer Memories
by Marlaina Donato
June is nature’s reminder that life is meant to be savored, something that we often forget in our daily routines. It is the month of invitations to abandon our more serious sides, urging us to sink our teeth into local strawberry festivals, making a sticky mess with sweet harvests dripping down our chins. June is also the month of bridal satin, languid dinners on the patio and celebrating Dad with a hearty barbecue.
On the flip side, June can carry the weight of a father’s absence, but such reminders
can offer more reasons to dance to a new rhythm with a willingness to reinvent personal summer traditions. Many of us can’t forget the euphoria we felt long ago on the last day of school before summer break. Although life has taken us far from our carefree childhood summers, we can still tap into the season’s potential for levity.
Living summer to the fullest doesn’t require a lengthy European vacation or a zip lining excursion through exotic jungles. All we need are a few inspiring plans
that gently encourage our full presence and attention. Letting in some joy can be as simple as planting a patio garden of less common delights like pineapple sage, chocolate mint or cinnamon basil; making homemade lavender lemonade; bringing home fresh flowers every week; or reading a feel-good novel. Even making a small change, like buying a new pair of glittery sandals or stylish sunglasses to wear during ordinary trips to the market, can infuse a new sense of excitement into the season.
Here are some suggestions for creating new summer memories:
• Go to a favorite café with a best buddy on National Best Friends Day (June 8).
• Participate in a drum circle during the Strawberry Moon (June 11) or Summer Solstice (June 20).
• Have a picnic under the stars using a reliable constellation application. Visit Space.com/best-stargazing-apps for recommendations.
• Eat breakfast in the garden or enjoy iced coffee under a tree in the park.
• Invite a companion for a drive with the windows down, good music on and no set destination.
Marlaina Donato is an author, composer and painter. Connect at WildflowersAndWoodSmoke.com
Testosterone
Why It Matters for Men and Women—and How to Support It Naturally
Testosterone is often labeled as the “male hormone”, but in reality, it’s essential for both men and women. While men produce significantly more testosterone than women, both sexes rely on this vital hormone for various functions beyond just libido or muscle mass. As we age, testosterone levels naturally decline— and this drop can have widespread effects on physical, mental and emotional health.
In men, testosterone is primarily produced in the testes, while in women, smaller amounts are produced by the ovaries and adrenal glands. For men, testosterone supports muscle strength, bone density, fat distribution, red blood cell production, mood stability and sexual function. In women, it plays a role in maintaining libido, energy, mood and muscle tone.
For men, testosterone levels peak during adolescence and early adulthood, then begin to decline after age 30 at the rate of approximately 1 percent each year. In women, testosterone levels typically start declining in their 20s, with a sharper drop around perimenopause and menopause.
This decline can result in symptoms such as decreased libido, fatigue or low energy, muscle loss and increased body fat, mood swings or irritability, poor concentration or memory, or sleep disturbances.
According to a study published in The Journal of Clinical Endocrinology & Metabolism in 2013, low testosterone levels have been linked to higher risks of metabolic syndrome, type 2 diabetes, and cardiovascular issues in both men and women. The authors noted, “Optimal testosterone levels are associated with better quality of life, body composition, and metabolic function.”
Holistic Ways to Support Testosterone Naturally
While hormone replacement therapy (HRT) may be an option for some, many people are seeking natural, holistic ways to support testosterone production and balance. Here are several effective approaches:
1. Exercise, Especially Resistance Training
Lifting weights and high-intensity interval training (HIIT) have been shown to naturally increase testosterone levels. Strength training helps stimulate the production of growth hormone and testosterone, particularly in men.
2. Get Quality Sleep
Sleep deprivation significantly lowers testosterone production. Aim for seven to nine hours of quality sleep each night, as testosterone is primarily produced during deep REM sleep.
3. Reduce Stress
Chronic stress elevates cortisol, which suppresses testosterone production. Mind-body practices like yoga, meditation, breathwork and spending time in nature can help reduce cortisol levels and support hormone balance.
4. Eat Testosterone-Supportive Foods
Zinc and vitamin D are crucial for testosterone production. Foods like oysters, pumpkin seeds, spinach, eggs, mushrooms and fatty fish (like salmon) are great additions to a hormone-supportive diet.
5.
Avoid Endocrine Disruptors
Plastics, parabens and other chemicals found in personal care products and processed foods can interfere with hormone function. Switching to clean, organic, and natural products can make a significant difference.
Testosterone is far more than a “sex hormone”. It’s a core component of our vitality, strength and well-being—for both men and women. While aging is inevitable, hormonal decline doesn’t have to leave us feeling depleted. Through holistic practices and lifestyle adjustments, we can support our bodies’ natural hormone production and maintain vibrant health at every stage of life.
Dr. Asare Christian of Aether Medicine, in Wayne, PA, is a board-certified physician specializing in regenerative and functional medicine. With a focus on restoring balance through integrative approaches, Christian empowers patients to optimize hormones, including testosterone, naturally—supporting long-term vitality, energy and wellness from the inside out. For more information or to make an appointment, call 484-806-1101 or visit www.AetherMedicine.com
Photo by Pixabay for www.pexels.com
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SEPTEMBER 20 - 27, 2026
Step into a sacred space where your soul can breathe and reconnect. Nestled in the heart of Bali, this retreat offers a holistic journey—nurturing body, heart, and spirit through healing practices, mindful movement, and cultural connection. It’s more than just a getaway—it’s a return to wholeness, joy, and inner peace.
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Calendar of Events
Email Publisher@NAPhiladelphia.com for guidelines. We advise confirming in advance directly with the business or organization.
Saturday, June 1
9D Breathwork: A Journey to Healing –12-1:30pm. 9D Breathwork combines the transformative power of advanced soundscapes, binaural beats, hypnotic therapy, NLP and more into a single, immersive journey. Cost: $75 CoreFit Training Studio, 332 Myrtle St., Royersford. www.CoreFitTraining.net
Wednesday, June 4
Wildlife Walks – 9-10am. Explore the Nature Sanctuary in search of sights, sounds & signs of wildlife. Adults Only. Cost: free. Pennypack Environmental Center, 8600A Verree Rd., Philadelphia.
Thursday, June 5
Live Channeling and Chrystal Bowl Sound Healing – 6:30-8:30pm. Lotus Spiral Sound hosts Crystal Tone alchemy bowl sound baths for relaxation, rejuvenation and healing. Free Library of Springfield Township, 8900 Hawthorne Lane, Wyndmoor www.SpringfieldMontco.org
Sunday, June 8
Rooftop Sunset Sound Bath – 7pm. You’re invited for a uniquely transcendent sensory experience. This cellular massage invites you to drop into a state of deep relaxation through tones, timbres, drones and rhythms from live handpans, gongs, chimes, flutes, drums, singing bowls and more. Cost: $30. Falls Center, 3300 Henry Ave., East Falls. www.MishanaYoga.com.
Monday, June 9
Be Loud – 7-9pm. A creative workshop for trans/non-binary adults to play and sing together. Cost: free. The Rotunda, 4014 Walnut St., Philadelphia. www.InnerRhythmsMusic.com
Friday, June 13 –
Sunday, June 15
Trans Sanctuary Weekend With Kerr Mesner – This weekend is an opportunity for trans, non-binary, and gender expansive people to gather in community together. In these challenging times, we invite you into a space of sanctuary, refuge, and an honoring of our glorious gender diversity. www.KirkRidge.org.
Saturday, June 14
Wild Women Wellness Day – 9am-3pm. This event will celebrate and empower women to get outside and connect with others through a day of food and fun! Deep Creek Pavilion, 2058 Snyder Rd., Perkiomenville. www.Connect.PerkiomenWatershed.org
ParkSoundbath in Nature with Cricket –10-11am. Come relax and connect with nature through a meditative sound bath experience! Yoga mats are encouraged. Cost: free. John Heinz Natural Wildlife Refuge, Visitor Center, 8601 Lindbergh Blvd., Philadelphia www.fws.gov/refuge/john-heinz-tinicum
Philly VegFest – 11am-5pm. Bringing together thousands of plant-powered Philadelphians and visitors to celebrate all things vegan and plant-based whole food. Cost: free. Bainbridge Green 3rd-5th & Bainbridge Streets. www.PhillyVegFest.com.
Sunday, June 15
Self-care Sundays – 11am. Black Lotus Holistic Health Collective presents Self Care Sundays with meditation and yoga classes. Cost: free. Black Lotus Holistic Health Collective, 206 Lincoln Drive, Philadelphia www.DiasporaEducationALServices.org
Monday, June 16
Story Time With the Goats – 10:30am12:30pm. We will have a goat parade, read storybooks and perform a silly play! Lots of room for friends! Rain date is Wednesday, June 18, same time. Cost: free. Shakespeare Memorial at the Free Library of Philadelphia, Park Parkway Central Library, 1901 Vine St., Philadelphia. www.PhillyGoatProject.org
Masculinity is not about being the biggest, the strongest or the fastest. It’s about being the most authentic version of yourself.
—Jason Evert
Tuesday, June 17 & Thursday, June 19
Online Psychic Card Readings with Dawn Ricci – Everything you need to know. We’ll explore the cosmic database of your life and provide guidance that you can trust in your Relationships, Family, Career, Home, and Health. Plus, you will receive Dawn’s Manifestation Mastery: A Monthly Guide to Hi Vibe Living. Cost: 15 mins/$60 Book now www.DawnRicci.com
Wednesday, June 18
Online Psychic Card Readings with Dawn Ricci – Everything you need to know. We’ll explore the cosmic database of your life and provide guidance that you can trust in your Relationships, Family, Career, Home, and Health. Plus, you will receive Dawn’s Manifestation Mastery: A Monthly Guide to Hi Vibe Living. Cost: 15 mins/$60 Book now www.DawnRicci.com
Saturday, June 21
Philadelphia Pride Pub Crawl 2025 – 4pm. Join us as we honor love, equality and diversity while hopping between the cities most vibrant bars and venues. Hard Rock Café Philadelphia, 1113 Market St., Philadelphia. www. Cafe.HardRock.com.
Saturday, June 28
Summer Solstice Magic Moon Market – 4-8pm. Experience light healers, card readers, henna artists, sound healers, and other magical practitioners and vendors for an enriching event and an enchanting atmosphere. Smith’s Plaza, 138 East High Street, Pottstown. For information, email Enchanted7elements@gmail.com
Ongoing Events
Tuesday
Balanced Being Sessions – 9:30-10:30am. Embrace gentle movements that suits everyone, weave through breathwork to calm the mind, and immerse yourself in guided meditation to find balance and peace. www.EmpoweredLifeBluebell.com
Wednesday
Free Sunrise Fitness Hikes – 7-8pm. Take a mid-week break to greet the sun, clear your mind, and get your heart rate up. Teens & Adults. Cost: free. Pennypack Environmental Center, 8600 Verree Rd., Philadelphia. PEC@phila.gov
Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Publisher@NAPhiladelphia.com to request our media kit.
Bodywork
NANCY WALTON
Awaken & Restore Massage and Wellness Center
716 N. Bethlehem Pike, Suite 204A Ambler, PA 19002
Here at Awaken & Restore, Nancy Walton is a Reiki Master and combines individual Sound baths & Color Light Vibrational sessions to release energy imbalances to restore your body and mind to your natural state of homeostasis. She is also a Foot Reflexologist (since 1989) to optimize your energy and health. Call 267-221-7160 to schedule an appointment.
Coaching
GROWTH & GRIT HEALTH AND WELLNESS COACHING
Anita Romero MSN, APN, RYT-200, NBC-HWC
Board-Certified Health and Wellness Coach
856-281-7285
Anita@GrowthAndGritHealth.com www.GrowthAndGritHealth.com
As a board-certified health and wellness coach, my mission is to empower women to take charge of their health and wellbeing with clarity, vitality and confidence. Healthy aging starts now and is supported by healthy lifestyle choices. I will be your ally as we create meaningful goals, and a customized action plan aligned with your values and unique needs.
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.
Healing and Wellness
DANIELLE THE MEDIUM
Certified Psychic Medium
DanielleTheMedium@gmail.com www.DanielleTheMedium.com
Experience profound healing through spirit connections. Receive clear evidence of loved ones’ presence and transformative guidance for life’s challenges. Gallery, private, and group readings, live or Zoom.
Pranic Healing Sessions and Pranic Psychotherapy
NATALIE BOROKHOVSKY
Certified Pranic Healer and Certified Pranic Psychotherapist
Golden Light Pranic Healing Center 856-905-9119
GoldenLightPlace@gmail.com www.PranicHealingCenter.com
Highly customized sessions are offered for various physical and emotional ailments as well as providing valuable energy support for daily activities and major projects. Looking for more peace and harmony? Offering a limited time, free intro session to all new customers.
Regenerative Medicine
ASARE B. CHRISTIAN M.D., MPH FOUNDER
Regenerative Medicine, Integrative Medicine and Lifestyle Plans
565 E. Swedesford Road, Suite 315 Wayne, PA 19087 484-806-1101
www.AetherMedicine.com
The journey to optimal wellness can feel overwhelming, especially when traditional approaches fail to deliver results. At Aether Medicine, we understand that your health is unique—requiring a precise, personalized approach that honors your individuality and goals.
Wellness Center
PHILLY WELLNESS CENTER
CATIE HARRIS, PHD, MBA, CRNP Owner, Philly Wellness Center 834 South Street Philadelphia PA 19147 215-709-9710
Info@PhillyWellnessCenter.com
Dr. Catie Harris NP, blends natural healing with advanced therapies to support women’s wellness, hormone balance, and graceful aging through holistic, regenerative, and personalized care. The center offers weight, age and longevity management services.
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- 2-Day Meditation Retreat with a Monk
- Explore Temples and Caves
- Waterfall Hikes
- Yoga & Meditation
- Mindful Workshops and Circles
- Spend the day at an ethical Elephant sanctuary - Thai Cooking Class
- And more …