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National Women’s Wellness Education

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Celebrate the women who inspire us every day. is special Wom en’s Wellness Guide highlights a vibrant array of o erings to nourish mind, body and spirit. Discover upli ing and empowering education courses from thought leaders dedicated to well-being. Find the perfect gi —or simply treat yourself—with these thoughtful, wellness-centered inspirations.

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Honoring the Sacred Power of Women

As we step into the month of May and embrace our Women’s Wellness issue, I find myself reflecting on timing—and how life has a way of aligning things just when we need them most.

Last month, I had the incredible honor of hosting 28 women on our Bali Sacred Soul Retreat. These retreats are always transformative, but this one left an imprint on my heart. I watched women who began as strangers become sisters—lifting each other up, sharing their stories, singing with abandon, and facing their fears with grace and grit.

Yes, there were tears. Yes, there were hard hikes. And yes, there was beauty in every step. One phrase echoed throughout our journey: “We can do hard things.” And it’s true. Especially when we’re surrounded by a tribe that believes in us, hugs us at the finish line and holds space for who we are and who we’re becoming.

That spirit of connection, resilience and healing feels especially relevant as we bring you this issue—filled with stories and insights that honor the multi-faceted nature of womanhood.

In “Returning to the Sacred Self: The Soulful Journey of 29 Women Who Chose to Be Inspired Again,” we celebrate the magic that happens when women give themselves permission to pause, reflect and reconnect. Our feature, “Women in Bloom: Balancing Hormones for Optimal Well-Being,” dives into the natural ebbs and flows of hormones throughout a woman’s life, while “Healthy Cravings: Snacking for Hormonal Harmony” reminds us that even our food choices can be an act of self-care.

You’ll also find thoughtful pieces like “The Evolving World of Pilates,” which explores how this gentle yet powerful practice continues to support strength and longevity; and “Empowering Teenage Girls,” offering gentle strategies to help the next generation find joy and self-esteem in an often-overwhelming world.

Whether you’re entering a new season of life, seeking balance, or simply carving out space to breathe—this issue is for you.

Thank you for being part of this beautiful, conscious community. I’m so grateful you’re here.

With love and inspiration,

Natural Awakenings is printed on partially recycled and fully recyclable newsprint with black soy ink.

Shae Marcus, Publisher

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Give the Gift of Spirit Connection

This Mother’s Day

For those seeking a truly heartfelt and meaningful Mother’s Day gift, Dawn Ricci, a certified spiritual mentor and psychic medium, is offering personalized channeled messages from loved ones in spirit. These deeply personal messages provide comfort, connection and healing, making them ideal for honoring the special bond between mother and child or for offering solace to anyone in need of a soulful gift.

Each message is thoughtfully crafted using the recipient’s name and photo, delivered in a printable 8-by-10 format, perfect for framing or private reflection. This keepsake serves as a lasting reminder of love that never fades. “It’s a beautiful way to honor the unseen bonds that connect us,” says Ricci. “These messages are created to bring peace, connection and healing—whether as a gift for Mom, a cherished reminder of someone special or a soulful treasure.”

Ricci describes this one-of-a-kind gift as a timeless reminder that love transcends time and space. The keepsake is emailed directly and available for a limited time for $45.

Visit www.DawnRicci.com/channeled-message for more information or to order.

Deepen Your Practice and Expand Your Path at Live in Joy Yoga

Live in Joy Yoga and Wellness, in Audubon, continues to offer meaningful opportunities for growth, healing and empowerment through yoga and holistic wellness.

This fall, the studio will hold its 300-hour Yoga Teacher Training program—a transformational experience designed for those ready to advance their teaching, deepen their practice and immerse themselves in the wisdom of yoga. “We’re excited to support students as they step into the next chapter of their yoga journey,” shares co-owner and instructor Sharon Plower, E-RYT 500.

Live in Joy is also enrolling for its upcoming Yin Yoga Teacher Training in June and maintains a full schedule of classes, workshops and continuing education throughout the year. “We believe in lifelong learning and creating space for personal and spiritual growth,” adds Plower.

As a Yoga Alliance Continuing Education Provider, the studio is committed to high-quality training and accessible pricing. “Stay connected for updates, new offerings and inspiration,” says Plower. “We’d love to learn and grow with you.”

Location: 118 W. Merchant St. For more information or to register, visit www.LiveInJoyYoga.com.

Dawn Ricci

Elevate Your Healing Skills With Advanced Pranic Healing

Golden Light Pranic Healing Center invites participants to discover the next level of energy healing at a two-day Advanced Pranic Healing class on May 17 and 18, from 9:30 a.m. to 6 p.m., in Cherry Hill. This Level 2 course of the core Pranic Healing curriculum is open to anyone that has completed the first-level Basic Pranic Healing course.

Participants will have the opportunity to take their healing skills to a totally new level by learning and practicing the latest energy healing technology utilizing specialized colored prana.

The course covers the properties of different types of energies and specialized energy healing techniques for cleansing internal organs, purification of blood, cellular regeneration, master healing revival, tumors, fractures, wounds, immunity protocols and kundalini syndrome. It also includes practice pre-op and post-op treatments and insights into how physical heart conditions and musculoskeletal disorders manifest in the energy body.

This class is designed for motivated energy healers. Attendees will learn the top healing methodology in an informal, retreat-like setting from instructors with 50 years of combined healing experience.

Location: Cherry Hill. For more information, call/text 856-905-9119, email PranicHealing@comcast.net or visit www.PranicHealingCenter.com.

WELLNESS RETREATS AT

MAY 10 | JUNE 28 | JULY 12 SEPT 20 | OCT 11

Breathwork & Cacao

Combines deep breathing techniques with the heart-opening properties of cacao to facilitate emotional releases and inner exploration into ones self.

Trauma Release Exercises

TRE helps individuals release stored physical and emotional tension resulting from traumatic experien ces. Liquid Radiance Health certified practitioner (Dawn Illg- Short)

Equine Mirror Work

Working with the horses to explore our emotions, thoughts, and behaviors. Through these interactions one can gain insights into their own patterns and beliefs, and learn how to make positive changes in their lives.

Sound Frequency Healing

Soothing vibrations of sound bowls and other instruments utilised to restore balance and harmony to your mind, body, and spirit.

Qi Gong Session

Ancient Chinese practice promoting physical health, mental clarity, and spiritual well-being.

Reconnect With Yourself at a Weekend of Deep Rest

Balanced Planet Yoga, in Marlton, will host a Yoga Nidra Training and Immersion weekend from May 16 to 18, led by studio co-founder Cheryl Van Sciver. The program invites yoga teachers, wellness professionals and anyone else interested in self-inquiry and healing to explore yoga nidra—a practice of conscious rest that leads to deep inner stillness and awakening.

“Yoga nidra isn’t a state between waking and dreaming—it’s a fully aware, restful state that lives beneath the mind’s fluctuations,” explains Van Sciver. “Through guided techniques, practitioners move beyond physical tension and mental chatter to access a more spacious and connected state.”

The weekend includes lectures on yogic philosophy, the subtle body and science of rest, as well as yoga nidra practices. Van Sciver will also train participants to craft and guide their own nidra journeys. The course qualifies for continuing education credits and is open to all levels.

“Whether you’re seeking rest, resilience or reconnection to your inner wisdom, this weekend is a powerful invitation to pause, soften and remember who you are,” adds Van Sciver.

Location: 795 E. Rte. 70, Ste. F. For more information or to register, visit www.BalancedPlanetYoga.com.

Help Horses Heal at Monthly Wellness Gatherings

Ravenwood Farms, in Salem, invites the community to Horse Wellness Wednesdays, a free monthly gathering where participants connect with and care for the farm’s charity horses. Held from 6 to 7:30 p.m. on the last Wednesday of each month, the event is open to ages 9 and up.

The evening begins with a group meditation and grounding session before attendees offer hands-on wellness to the horses, including massage, reiki, red light therapy, sound bowls and more. No prior experience is needed—guests are guided every step of the way in learning how to safely interact with and support these gentle animals.

The horses at Ravenwood Farms serve riders with special needs, and this event offers a heart-centered opportunity for the community to give back. Participants are encouraged to wear closed-toe shoes and bring an organic treat for the horses, such as apples, bananas or carrots.

Donations are welcome, but never required. Advance registration is recommended, as space may be limited.

Location: 125 Bassett Rd. For more information or to register, visit www.TheRavenWoodFarms.org/wellness-offerings

The privilege of a lifetime is to become who you really are.

—Carl Jung

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Bowel Movement Frequency and Health

In a study published in the journal Cell Reports Medicine, researchers evaluated the frequency of weekly bowel movements and the overall health of 1,400 healthy adults. The participants were separated into four groups: constipated (one to two bowel movements per week), low-normal (three to six bowel movements per week), high-normal (one to three bowel movements per day) and diarrhea. The scientists also gathered information about the participants’ age, sex, genetics and gut microbiomes.

The study revealed that age, sex and body mass index (BMI) significantly influenced bowel movement frequency. Younger individuals, females and those with a low BMI tended to have less frequent bowel movements.

Individuals in the high-normal group—deemed by researchers to be optimal—had similar gut microbiomes that efficiently converted fiber into beneficial short-chain fatty acids. Those with less frequent bowel movements had gut microbes that consumed the available dietary fiber, leading to protein fermentation and the release of harmful toxins into the bloodstream. The researchers hypothesized that these toxins could be the link between bowel health, inflammation and an increased risk of chronic diseases.

Participants with constipation had higher levels of byproducts of protein fermentation in their blood, which is known to damage the kidneys. Those with diarrhea had blood plasma patterns associated with liver damage. The study underscores the importance of dietary and lifestyle choices, such as increasing the intake of fruits and vegetables, to normalize bowel movement frequency.

Post-Vaccination Syndrome

A small study led by Yale University is investigating people with COVID-19 post-vaccination syndrome (PVS). While COVID-19 vaccines likely prevented millions of deaths, a small number of those vaccinated have developed longterm health issues, including fatigue, exercise intolerance, brain fog, tinnitus and dizziness. The researchers compared blood samples from 42 people with PVS and 22 healthy individuals without it, as well as 134 people with and without long COVID, a chronic condition present for at least three months after a COVID-19 infection with a range of symptoms that may include fatigue, shortness of breath, brain fog, heart palpitations, dizziness, joint pain and muscle aches.

The researchers discovered that those with PVS have distinct proportions of immune cells, but these differences have yet to be directly linked to their symptoms. Both PVS and long COVID patients experienced a reawakening of the Epstein-Barr virus linked to mononucleosis and multiple sclerosis. The PVS patients had higher levels of a coronavirus protein in their blood compared to patients with long COVID. Although the study has not definitively determined what makes these people sick, the findings suggests that further research is warranted.

Ari Kustiawan from Getty Images/CanvaPro

Teeth-Cleaning Microrobots

Researchers at the University of Pennsylvania have developed prototype teeth-cleaning devices that use microrobots made of iron oxide nanoparticles. With the push of a button, magnets guide the microrobot swarms to form bristles for brushing or an elongated thread for flossing. Notably, the nanoparticles are approved for human consumption by the U.S. Food and Drug Administration.

Two distinct devices are being tested: a mouthguard and a toothbrush. Upon activation, the device distributes a solution of microrobots and hydrogen peroxide into the mouth. The iron oxide nanoparticles kill bacteria and break down plaque more effectively than the disinfectant alone. In testing, researchers have removed 100 percent of plaque from a 3D printed model of human teeth and gums, and achieved an 80 percent success rate in animal testing. Work continues to increase the system’s effectiveness and shorten the cleaning time, which currently ranges from five to 10 minutes.

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Wolves Help Sequester Carbon Dioxide

A recent study published in the journal Ecological Solutions and Evidence proposes the reintroduction of gray wolves in Scotland to enhance carbon dioxide (CO2) sequestration. Wolves had been hunted in Scotland since 1238 and were eradicated from the country about 250 years ago. Without wolves, the Scottish red deer population surged to 400,000— about one deer for every 14 people in the country. Consequently, the deer and, in certain areas, sheep hinder the growth of native woodland by eating tree saplings across the region.

According to the study, controlling the deer population with wolves could lead to woodland expansion that would absorb up to 1 million metric tons of CO2 each year, which is approximately 5 percent of the carbon removal target for United Kingdom woodlands. The researchers estimated that each wolf would save almost $200,000 per year in carbon removal costs. This study demonstrates the interconnectedness of climate and biodiversity crises, underscoring the need for integrated approaches to management.

Hummingbird Hives

Most hummingbirds are territorial, aggressively challenging competitors over flowers or mates. An ornithologist and birding guide in the Andes Mountains of Ecuador discovered a cave containing 23 adult hummingbirds and four chicks of the Chimborazo hillstar subspecies. After a search of the region, they found six additional colonies. This was the first time hummingbirds had been observed living together, a unique finding published in the journal Ornithology

These hummingbirds live more than 12,000 feet above sea level on a sparsely vegetated slope, where finding nectar-rich flowers, water and shelter in freezing temperatures and biting winds is challenging. The researchers believe that the harsh environment has led the birds to aggregate for survival. Further research is needed to determine whether the hummingbirds are merely tolerating each other or actively cooperating.

Ecuadorian hillstar on Chuquiragua flower at Papallacta Pass, Cayambe Coca National Park, Ecuador

Joseph C Boone/Wikimedia Commons

Whale Song Resembles Human Speech

A study published in Science suggests that the intricate songs of humpback whales share structural patterns with human language, potentially making them easier for whales to learn. An international team of scientists discovered that humpback whale songs can spread rapidly from one population to another, adhering to Zipf’s Law, which states that the frequency of any word is inversely proportional to its position in the frequency table. For example, in English, the most common word, “the”, is used approximately twice as frequently as the second most common word, “of”, and three times as frequently as the third most common word, “and”. Research suggests that this kind of skewed word distribution can simplify language learning.

Male humpback whales sing lengthy, elaborate songs composed of a variety of sounds strung together in repeated

Passionate about Your Total Wellness

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Returning to the Sacred Self

The Soulful Journey of 29 Women Who Chose to Be Inspired Again

by Shae Marcus

There comes a moment in many women’s lives when the rhythm of everyday life begins to feel too routine, too surface-level. Even with a full calendar, loving relationships and personal achievements, there can still be an underlying ache—a longing for more. More meaning. More connection. More you.

For 29 courageous and curious women, that whisper led them to the lush, soul-stirring landscapes of Bali for the recent Bali Sacred Soul Retreat, hosted by The 11:11 Experience. What awaited them was more than just a wellness getaway. It was a heart-opening experience designed to reignite inspiration, deepen self-awareness and create lasting sisterhood.

The retreat was held at the tranquil and welcoming Bali Floating Leaf Eco-Luxury Retreat, with some of the group staying at its peaceful sister property, Bodhi Leaf. From the moment you step onto either property, you’re greeted with warmth, intention and care. Their motto, “Walk in and float out,” captures the energy perfectly. These spaces aren’t just places to stay—they’re havens for healing, reflection and joy.

The hospitality made a lasting impression. From Putu Maryam, the kind and visionary owner, to her attentive staff, every detail was thoughtfully handled—from supporting a seamless itinerary to gently managing the unexpected with grace. The food was a highlight in itself—vibrant, nourishing and crafted

with love, feeding both body and soul.

Each day offered a meaningful blend of workshops, daily adventures and cultural or spiritual experiences. This wasn’t about fixing anything—it was about guiding each woman back to the essence of who she is. For those feeling uninspired, uncertain or out of alignment, this journey lit the path home.

One of the most powerful moments came during the water purification ceremony at Tirta Empul, where the women entered sacred spring waters with intention. With each step and each blessing, they released the weight of what no longer served them. It was deeply emotional—tears, laughter, quiet revelations—and a sense of shared transformation that bonded the group in a profound way.

At the breathtaking temple grounds of Ulun Danu Beratan, surrounded by misty mountains and still water, the group found a quiet peace that reflected back their inner calm. Nature was both teacher and mirror throughout the retreat, especially during the waterfall hikes that energized the body as well as snorkeling excursions, during which several women overcame long-held fears of the ocean.

The charity trek to a remote village offered one of the most humbling and grounding experiences of the week. As the women journeyed through challenging terrain to meet villagers just receiving access to clean, running water, their hearts opened in new ways. The simplicity, strength and joy of the Balinese people was a reminder of what truly matters—community, gratitude and connection.

And perhaps the most profound moment came on the final day when the group gath ered for a closing ceremony with a revered

local priestess. Surrounded by flowers, incense and ancient wisdom, each woman was blessed in a way that felt deeply person

The Bali Sacred Soul Retreat wasn’t about escaping life. It was about remembering how to live it—fully, joyfully and with meaning.

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Women in Bloom

Balancing Hormones for Optimal Well-Being

by Carrie Jackson

Hormone fluctuations are a natural part of every woman’s life. When balanced, hormones help regulate body functions, transmit vital messages through the bloodstream and provide essential tools during childbearing stages. However, a disruption in this balance can lead to a range of physical, mental and emotional symptoms, causing women to feel overwhelmed and uncentered. Fortunately, lifestyle changes, professional guidance and emotional support can help women achieve hormonal balance, manage their symptoms and embrace each stage of life with confidence and self-assurance.

Understanding the Hormonal Stages

Lorraine Maita, a New Jersey-based functional and integrative doctor specializing in bioidentical hormone replacement therapy and founder of The Feel Good Again

Institute, categorizes a woman’s hormonal stages as puberty, postpartum, perimenopause and postmenopause. “Each stage has its own unique characteristics and symptoms that women should be aware of,” she declares. “Because hormones affect mood, weight and energy, women must be prepared to balance their hormones as they ride these waves.”

Hormones surge during puberty and decline during perimenopause, and both phases have similar symptoms. “During these stages, it’s easy to make estrogen, but not easy to ovulate,” Maita says. “Your body is experiencing estrogen dominance, which can cause a number of symptoms including anxiety, irritability, impatience, insomnia, growth of the breasts, tender breasts, growth of the uterine lining, mood swings, spotting, and heavy, skipped or irregular periods.”

She explains that progesterone is needed to balance the symptoms of estrogen

dominance. “Estrogen is the hormone of energy and growth, and progesterone is the hormone of peace and calm. Whether estrogen is high, normal or low, if you don’t have enough progesterone to balance it, you may have some or all of these symptoms.”

In the postpartum stage, hormone levels that were high during pregnancy decrease significantly after giving birth. “A lot of women get postpartum depression after they have a baby,” Maita points out. “Prolactin levels increase while they’re breastfeeding and shift hormone balance, which can leave women feeling drained and anxious. Maternal demands, social isolation and general stress on the body can also contribute to depression.”

In menopause, both estrogen and progesterone levels drop, leading to a permanent cessation of the menstrual cycle and infertility. “Menopause can trigger a number of physical and emotional changes,” Maita remarks. “Women typically feel tired and irritable, gain weight, have trouble sleeping, struggle with poor memory and experience vaginal dryness. Some people can get neurological symptoms such as creepy crawly feelings. The microbiome changes, which can cause gas and bloating. A number of women experience depression and anxiety.”

Regaining Balance

Although hormonal changes can feel overwhelming, Maita believes that women can regain control by adopting a combination of lifestyle modifications and seeking medical guidance.

Imágenes de Hector Pertuz/CanvaPro

“Eating a fiber-rich diet keeps your bowels moving, flushes out toxins and helps to remove excess estrogen,” she explains. “If you’re not moving your bowels, you’re sitting on toxic waste that will get reabsorbed into the system. I recommend loading up on cruciferous vegetables like broccoli, kale, radishes and Brussels sprouts.”

Maita advises against exposure to pesticides, plastics and other chemicals in personal care and cleaning products, noting that these toxic substances mimic estrogen and exacerbate hormone swings. Cleaner alternatives can be found by visiting the Environmental Working Group’s Skin Deep database at EWG.org/skindeep.

Supplements can also help to minimize symptoms of hormone imbalance. Maita emphasizes that while lifestyle modifications should be prioritized, she will incorporate herbs into a patient’s treatment plan. “Chaste berry aids with ovulation in younger people, and black cohosh can help with hot flashes and mood. Magnesium is beneficial at any stage. It’s relaxing, can relieve muscle tension and headaches, and calms the nervous system. Melatonin is a very good antioxidant that can help with sleep, which is extremely important. Setting a soothing bedtime routine with lower light, while avoiding food and vigorous exercise, will help the body’s

natural circadian rhythm,” she says.

Addressing symptoms before they become troublesome can significantly enhance women’s overall well-being. As explained by Anna Cabeca, a Dallas-based, triple-board-certified obstetrician-gynecologist, “Hormone imbalance can happen at any point, and we don’t want to wait for symptoms to cause unnecessary discomfort. Decreasing inflammation, improving insulin sensitivity and supporting healthy detoxification on a regular basis can set us up to better manage changes when they do occur.”

Stress, environmental factors and ovarian decline can contribute to hormone imbalances. Cabeca advises that managing cortisol levels by increasing oxytocin is a crucial starting point. “If you’re just addressing the reproductive hormones and not looking higher up, you have a problem,” she says. “In the hierarchy of hormones, oxytocin is the most powerful. It’s a regenerative hormone that alkalizes the body, where cortisol is acidifying. Oxytocin is the hormone of longevity and has been shown to improve the immune system and increase muscle cell regeneration.”

Increasing oxytocin is more potent and effective than decreasing cortisol. Cabeca recommends a shift in perspective toward positivity rather than negativity, saying, “I encourage patients to do things that give them a spiritual lift and reflect on what playtime looks like for them. Getting out in nature, laughing, kissing, positive touch, playing with pets and spending time with good company and community can all boost oxytocin and produce those feel-good chemicals.”

Alleviating Emotional Effects

While physical fluctuations may be the most noticeable, hormonal changes can also impact a woman’s mental and emotional well-being. According to Amy Wasserman, a psychiatric advanced practice nurse at Flourish Counseling & Wellness, in Chicago, “Variability in hormones plays a role in the synthesis of neurotransmitters like serotonin, dopamine and GABA [gamma-aminobutyric acid]. So, when there are hormonal fluctuations, we are more likely to experience cognitive effects, which can manifest with various symptoms, including increased anxiety, sleep disturbances, panic attacks, irritability, sensitivity, depressed mood, low self-esteem, intrusive thinking and even suicidal ideation.”

Observing symptoms is a crucial first step to reducing their impact. Wasserman suggests journaling about patterns of physical and cognitive effects to enhance awareness of specific triggers. “Ask yourself, ‘What are the lifestyle or behavioral things I can modify to improve how I am feeling? What are techniques that have worked in the past?’” she proposes. “Physical movement, stretching and weight-bearing exercises are all essential for managing symptoms, particularly during the midlife transition when estrogen levels decline. Self-care is not just an option, but a necessity to ensure balanced mental health.”

Women can also find support and a sense of community by reaching out to others, which can often be free or low-cost. The Menopause Society recommends that employers provide support to perimenopausal women by providing more flexible work hours and forming affinity groups to foster more open communication among colleagues. “Support groups can provide a sense of normalcy and validation,” says Wasserman. “Participants often feel more hopeful about the future as they hear stories of resilience, receive positive feedback and learn first-hand about various treatment options. The International Association for

Premenstrual Disorders offers free support groups, and Postpartum Support International offers more than 50 free virtual support groups throughout the month.”

There is no shame in asking for professional help to manage disruptive mental health symptoms. “Therapy has been proven to be as effective as medication for treating many mental health conditions. Cognitive behavioral therapy, interpersonal therapy, and acceptance and commitment therapy can all help manage symptoms during reproductive changes. Depending on the individual’s history and the nature of their symptoms, eye movement desensitization and reprocessing, dialectical behavioral therapy, and exposure and response prevention may also be beneficial,” Wasserman says.

Incorporating New Lifestyle Choices

Prioritizing sleep and embracing acceptance can also help ease hormonal transitions. “Restful sleep can significantly enhance mood and allow a woman to cope with changes she may feel she has little control over,” says Wasserman. “I encourage patients to practice mindfulness to acknowledge and accept the physical and cognitive changes, surrender to things out of their control and try to welcome peace and

self-kindness with messages such as, ‘I meet this moment with grace’ or ‘I choose peace over perfection.’”

Maita notes that mindfulness and gratitude can help shift our overall well-being. “Gratitude has very powerful effects on calming the nervous system, which can help your immune and hormone systems. I love a technique called HeartMath, which is deep belly breathing while focusing on your heart and on someone, a place or something that you are deeply grateful for. We want to be in a calm state to weather these storms,” she advises.

Cabeca proposes that these life transitions are natural and serve as catalysts for spiritual growth and renewed purpose. “Instead of menopause, the Japanese use the term konenki, which translates to ‘second spring’. It’s a rebirth, not a disease,” she says. “We are energetic bodies, and that energy is best celebrated with grace and humor.”

Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.

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Empowering Teenage Girls

Gentle Strategies to Encourage Joy and Self Esteem

by Christina Connors

Teenage girls are at a pivotal stage in life when their identities, values and futures are being shaped. It is essential that the language and messages they receive are filled with hope, strength and empowerment. According to Victoria Kar, a holistic psychologist and celebrity coach, one of the greatest gifts we can give our teens is to say, “The world needs what you have to offer, exactly as you are. Embrace your story, your voice and your journey.”

“While external validation like praise and approval can feel rewarding in the

moment, it is self-awareness and confidence that create lasting fulfillment,” Kar explains. “As we fill our teens’ minds with nurturing words, we need to remind them that confidence isn’t about being perfect; it’s about trusting ourselves, embracing growth and standing firm in what we believe in.”

There are innumerable examples of young women that have shaped their own paths, from Malala Yousafzai’s courageous advocacy for girls’ education to Billie Eilish’s unapologetic uniqueness in the music industry. These women redefine success

on their own terms, demonstrating that individuality is something to be celebrated. To empower young women, we must create nurturing environments that foster their development.

A Supportive Environment

According to Yasmine Saad, Ph.D., a licensed clinical psychologist in New York City, one of the most important things parents can do for their teenagers is to acknowledge their talents and strengths and reflect those qualities in them. It is vital for parents and guardians to align their goals with their children’s natural inclinations.

“For example, if your teen values quality time together, offer to help with cleaning chores, creating an opportunity to connect,” says Saad. “Building a supportive and nurturing environment is essential for helping young teens thrive. Encouraging open dialogue about struggles, dreams and aspirations helps build trust and confidence. When our teen feels heard and accepted, they’re more likely to embrace their true selves and take bold steps toward their dreams.”

Mindful Social Media

Social media can be a double-edged sword, serving as a tool for connection, as well as a source of anxiety. To help teens mindfully navigate their online activities, we need to reduce the pressure they might be feeling to conform to societal norms. Saad recommends that parents encourage their teens to curate a positive social media feed that inspires, uplifts and supports their well-being.

“The best way to teach our teens healthy ways of using social media is to model it,” Saad remarks. “Being mindful of our own social media usage and reflecting that to our teen is best. Also, instead of limiting their usage, it is more beneficial to focus on what our teens value. For example, if you and your teen value family time at dinner, you might say something like, ‘I

really want us to have an intimate conversation, and we can’t do that with our phones on.’”

Unstructured Time

Teens often feel overwhelmed by packed schedules filled with academic, extracurricular and social expectations. To relieve this tension, encourage them to prioritize time for enjoyable activities such as spending time in nature, drawing, dancing or simply relaxing with friends.

“Our teens will do what they value,” explains Saad. “By understanding their values as parents, we can meet them where they are and find ways to have unstructured fun together to explore creativity, build resilience and experience joy without the pressure of productivity.”

Emotional Self-Care

Self-care goes beyond bubble baths and face masks; it is about nurturing mental health, emotional well-being and overall balance. Teens need to understand that rest, reflection and time for themselves are necessary for long-term happiness and success. Saad suggests, “Find fun ways to nurture well-being together. This not only supports our teen’s mental health but also fosters deep connections and feelings of safety.”

Beyond Compare

In an era of constant comparison, especially via social media, teen girls can feel pressured to measure up to others. This competitive culture fuels feelings of inadequacy and insecurity. “By focusing on progress rather than flawless outcomes, our teen can develop self-assurance, creativity and the motivation to keep striving,” Kar advises. “We can approach challenges as learning opportunities, reminding ourselves and our teen to approach life through the lens of progress, not perfection. Perfection is a myth; progress is an achievable goal.”

“Our children are here to help us evolve as human beings in the world; therefore, nurturing their health and well-being is a two-way street,” observes Saad. “Let’s inspire them to define joy, success and happiness on their own terms, as we do the same for ourselves. In a world that constantly asks us all to measure up, we can help our teens realize that true worth is not found in a checklist, but in the beautiful, ever-evolving story of who we are.”

Christina Connors is a writer, singer and creator of a YouTube series for children. Learn more at ChristinaConnors.com/kids-corner.

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Healthy Cravings

Snacking for Hormonal Harmony

by Maya Whitman

We have all experienced that irresistible craving for a crunchy, salty or sweet snack, propelling us to grab a bag of chips or dip into the cookie jar. While these treats might temporarily lift our mood and energy, they can wreak havoc on our hormones. Ultra-processed food (UPF) has gained significant attention for hormonal disruptions, especially in women. A study published last year in Frontiers in Nutrition noted that adolescent girls were also particularly susceptible to hormonal imbalances when their diet was high in UPF.

Snack favorites such as potato chips or cupcakes are not the only culprits. A 2021 French study published in the Journal of Nutrition reported that UPF accounted for 37 percent or more of the energy intake for vegetarians and vegans, mainly due to meat and dairy substitutes. Individuals transitioning to a non-meat diet tended to consume more ultra-processed meat substitutes and packaged foods compared to those that had long been vegetarian or vegan. Interestingly, the study also determined that non-meat eaters tended to consume more unprocessed foods and fewer fatty and sweet foods.

It is never too early or too late to make small, daily changes that can positively impact our well-being. “The real magic happens when we choose nourishment over numbness, when we eat in a way that sustains us, not just in the moment, but in the long run,” says Laura Peischl, a menopause health coach and hormone specialist with certifications in functional medicine and integrative nutrition.

Decoding Cravings

Understanding the reasons behind our cravings can empower us to make healthier choices for our bodies. “Cravings for salty foods can signal cortisol imbalances, adrenal fatigue or mineral deficiencies,” explains Holly DeLong, a registered dietitian nutritionist specializing in functional medicine and founder of Food & Mood. “Cravings for sweets can stem from blood sugar imbalances, high cortisol levels and even low serotonin, our feel-good neurotransmitter. Cravings for crunchy foods can be associated with repressed anger, iron deficiency or insufficient fiber in the diet.”

Hormonal imbalances can have far-reaching effects beyond estrogen and progesterone. Mindy Pelz, a women’s health specialist and the author of Eat Like a Girl, sheds light on the bigger picture. “If your adrenals become burned out from constantly making cortisol, your body will also have trouble regulating estrogen and progesterone. That affects your sleep cycle and messes with melatonin, which changes your hunger levels through ghrelin and leptin. Basically, a single hormone imbalance can start a chain reaction that ends up sabotaging your overall well-being.”

Peischl, the author of Feel Good Menopause: The Essential Guide to Nutrition and Wellness, as well as the facilitator of a menopause support group on Facebook, reminds us that eating carb-heavy snacks without protein or fat can cause blood sugar spikes leading to a surge in insulin and cortisol, followed by a crash that leaves us feeling tired, irritable

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and craving more sugar. In times of stress, the synergy of protein, fiber and healthy fat is important for maintaining systemic balance. Opt for an unsweetened yogurt parfait topped with cacao nibs and berries, or an easy-to-make almond butter energy ball as mindful and delicious choices.

For women challenged by infertility, irregular periods, premenstrual syndrome and post birth control syndrome, seed cycling is a growing trend that involves consuming flax and pumpkin seeds during the first half of the menstrual cycle and sunflower and sesame seeds during the second half to promote a healthy balance of estrogen and progesterone levels. These seeds are rich in essential fatty acids and dietary zinc. Additional research is needed to substantiate the efficacy of this practice.

Picking Proteins, Ditching Sugar

Healthy proteins found in lean meats, organic soy, whey, unsalted nuts, nut butters, quinoa and nutritional yeast support a healthy gut microbiome, which plays a vital role in balanced hormones, insulin regulation and satiety. “Having protein alongside carbs also slows your absorption of carbohydrates, preventing craving-inducing blood sugar spikes,” explains Pelz. She also notes that protein contains the raw materials to build essential hormones, including tryptophan and tyrosine, the latter being a direct precursor to thyroid hormones. Pelz recommends grassfed beef, wild salmon, tofu and quinoa as her preferred protein sources.

The sugar habit can incite higher insulin levels, causing insulin resistance, which increases the risk of polycystic ovary syndrome, Type 2 diabetes and fatty liver disease. To overcome a sweet tooth, Pelz suggests taking a two-week sugar sabbatical (including maple syrup and honey) and replacing it with monk fruit, stevia or erythritol. For sweet treats, she prefers fiber-rich apples, kiwis and oranges.

According to Peischl, nuts, seeds, Greek yogurt and avocados can stabilize blood sugar and support neurotransmitter production. Sweet potatoes and lentils offer high-quality, complex carbohydrates and fiber. Noting that the liver plays a crucial role in processing and detoxifying excess hormones, she recommends a small smoothie with berries, flaxseeds and a teaspoon of spirulina for liver support.

DeLong proposes snacking on blood sugar-friendly chia seed pudding with berries, apples with yogurt and peanut butter dip, veggies and hummus, or whole grain crackers with guacamole. She also advises controlling portions. “Taking your time when eating anything and staying present and mindful can help prevent snacks from turning into meals,” she counsels.

Maya Whitman is a regular contributor to Natural Awakenings.

LOCAL MEDFORD HONEY

Wednesday 12pm - 6pm

Thursday-Friday: 11am - 6pm Saturday: 10am - 6pm Sunday: 11am - 5pm

69 E Main St, Moorestown, NJ

CACAO BANANA YOGURT BOWL

YIELD: 1 SERVING

¾ cup whole-milk, plain Greek yogurt

3 tsp cacao nibs

¼ tsp cinnamon

½ medium-sized banana, sliced

1 Tbsp pumpkin seeds

½ cup raspberries

Top yogurt with all other ingredients and enjoy.

Recipe courtesy of Holly DeLong.

CHIA PROTEIN BARS

YIELD: 12 BARS

1½ cup pitted dates, packed

½ cup almond butter

1 tsp vanilla extract

¼ tsp kosher salt

1 cup raw walnut pieces

½ cup chia seeds

½ cup hemp seeds

½ cup unsweetened, shredded coconut

½ cup non-dairy dark chocolate, chopped

⅓ cup raw cacao powder

Line a 9-by-9-inch baking pan with parchment paper.

In a food processor, pulse the dates until a thick paste forms. Add the almond butter, vanilla and salt and pulse again until thoroughly combined. Add the walnuts, chia seeds, hemp seeds, coconut, chocolate and cacao powder and pulse until thoroughly incorporated.

Using a spatula, press the mixture evenly into the prepared baking pan and freeze overnight.

Remove the pan from the freezer and cut the mixture into 12 bars. Place the bars in an airtight container and refrigerate for up to a week or freeze for up to three months.

Recipe from Eat Like a Girl courtesy of Dr. Mindy Pelz.

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The Power of High-Quality Proteins in a Woman’s Body

by Nicole L. Kitzitaff, RDN

High-quality, high biological value (HBV) proteins from animal sources—such as eggs, fish and meats— play an essential role in supporting women’s health across all life stages. These complete proteins are rich in essential amino acids and highly bioavailable, making them especially effective for fueling key functions like hormone production, muscle repair, energy, skin health and immune strength.

Hormonal balance is one of the most significant benefits. Amino acids such as leucine and tyrosine, found in eggs, salmon and beef, support the endocrine system by aiding neurotransmitter production and hormone regulation. A protein-rich diet can help stabilize mood, reduce hormonal fatigue and support cycle regularity through menstruation, pregnancy and menopause.

Muscle mass naturally declines after age 30, with a more rapid decrease post-menopause due to reduced estrogen levels. This makes dietary protein especially important for preserving lean body mass and strength. Aim for consuming 0.7 to 0.9 grams of protein per pound of body weight per day. For a 140-pound woman, that’s approximately 98 to 126 grams daily. Wild-caught fish, grassfed beef and pastured eggs offer ideal sources for meeting these needs.

Recovery from physical demands—whether

from childbirth, exercise or stress—also depends on adequate protein. Nutrients like choline (in eggs), omega-3s (in salmon) and iron (in red meat) are critical for tissue repair and energy production.

In terms of metabolism, protein has a higher thermic effect than fats or carbohydrates, meaning the body expends more energy digesting it. Incorporating proteins such as cod or eggs helps balance blood sugar and support steady energy throughout the day.

Skin benefits are also significant. Collagen from beef and fish supports elasticity and hydration, while nutrients like vitamin D and DHA help keep skin supple and glowing—especially important as the body’s natural collagen production declines with age.

Animal proteins also contribute to a stronger immune system. Zinc and selenium, found in eggs, beef and seafood, help support the body’s defense systems—especially during times of stress or illness.

While plant proteins offer benefits, animal-based proteins remain the most complete and efficiently absorbed. Including 25 to 30 grams of protein per meal from quality sources can profoundly impact a woman’s strength, vitality and long-term wellness.

Nicole L. Kizitaff, RDN, a Functional Nutritionist and Quantum Nutrition Testing Practitioner, is the founder of TriUnity Nutrition & Wellness, LLC. For more information or to make an appointment, visit www.TriUnityNutrition.com.

Reversing Hair Loss in Women

A Review of Systemic and Topical Natural Solutions

by Marlaina Donato

Hair loss among women can occur at any age for various reasons. However, 30 million Americans from 40 to 60 years old are affected by the most common form, female pattern hair loss (FPHL) or androgenetic alopecia. While it is considered normal to lose 50 to 100 hairs daily, individuals with FPHL notice excessive shedding of 125 or more, as well as an increasingly wider part, progressive thinning and reduced volume.

Because our society places so much emphasis on beauty and youth, hair loss can significantly impact a woman’s outlook and self-esteem. According to a 2023 study published in Dermatology Practical & Conceptual, people with FPHL are at a high risk of developing chronic stress, anxiety and depression.

Although FPHL is primarily inherited, the contributing causes are highly individual and can include a number of other factors such as thyroid disease, vitamin deficiencies, hormonal imbalances, life transitions (pregnancy, postpartum and menopause), polycystic ovary syndrome, stress, anxiety and the use of chemical-laden haircare products. Because of this complexity, there is no one-size-fits-all solution, but if left untreated, FPHL can lead to permanent hair loss.

While U.S. Food and Drug Administration-approved over-the-counter topical treatments like minoxidil (generic Rogaine) have shown promising results in promoting hair growth, several side effects, such as facial hair and irregular heartbeat, have been reported by the Mayo Clinic, prompting women to seek alternative options.

To that end, Dr. Mark J. Tager, author of Feed Your Skin Right: Your Personalized Nutrition Plan for Radiant Beauty, offers hope, affirming, “Once the root cause is identified—whether it’s a hormonal imbalance, thyroid dysfunction, chronic stress or a nutrient deficiency—hair regrowth is absolutely possible.”

Systemic Solutions

“Hair is not essential for survival, so when something is off internally, the body prioritizes vital organs, leaving hair follicles undernourished and struggling to stay in the growth phase,” explains Tager. “At its core, hair loss is just the body’s way of asking for balance.”

When it comes to hair-supportive supplements, separating fact from hype can be challenging, but the popular supplement Nutrafol has demonstrated promising results. A 2022 study published in the Journal of Clinical and Aesthetic Dermatology evaluated the effectiveness of Nutrafol on male and female pattern baldness. Of the 51 participating premenopausal women with mild-to-moderate hair loss, 79.5 percent experienced significant improvements after 24 weeks of taking a daily Nutrafol women’s formula that contained amino acids, collagen, herbs and vitamins. Researchers concluded that the nutraceutical was effective in improving visible hair growth, volume, thickness, fullness and coverage with less noticeable hair shedding.

To restore the hair’s glory, Cleveland Clinic dermatologist Dr. Shilpi Khetarpal recommends taking a balanced multivitamin every day. Vitamin C promotes collagen production and can help individuals mitigate stress and the elevated cortisol levels that follow. Excessive cortisol promotes inflammation, which

Photo by triocean for Adobe Stock

can disrupt cell signaling in hair follicles and cause an imbalance between estrogen and testosterone.

“Adequate levels of ferritin, the body’s stored form of iron, are crucial for healthy hair growth. Without enough iron, hair follicles struggle to stay in the anagen (growth) phase, leading to increased shedding and slow regrowth,” says Tager, adding, “Inositol, a natural sugar found in a number of forms, can help regulate hormone levels, most notably dampening the androgens that lead to hair loss.”

According to Jolene Hart, a certified health coach and author of Eat Pretty, maintaining good gut health and nutrient absorption are essential for achieving healthy hair. She notes that tahini, shellfish, spinach, beans and pastured eggs are excellent iron sources, especially when paired with vitamin C for enhanced absorption.

Hart also champions the importance of protein, asserting, “If your hair is breaking easily, growing slowly or looking thin, check on your intake of protein, the number one dietary must-have for healthy hair, as it’s the building block of keratin protein, which gives structure to each hair shaft.”

For those that are not allergic, Hart recommends nettle tea due to its anti-inflammatory properties and the presence of micronutrients like silica that support strong hair. Nettle tea also has the ability to block dihydrotestosterone (DHT), a hormone that can contribute to hair loss.

Topical Treatments

A small study published in the peer-reviewed journal Cannabis examined the effects of a topical hemp-oil formulation containing approximately three to four milligrams of cannabidiol and minimal amounts of other cannabinoids on 35 adults with patterned hair loss. Over the course of six months, all of the participants experienced some regrowth. On average, there was a statistically significant 93.5 percent increase in hair density. Notably, no

adverse effects were reported during the treatment period.

Rosemary oil massaged into the scalp is an age-old practice gaining renewed attention for rejuvenating tired hair follicles. Trina Felber, a clean beauty and health specialist and author of Beauty’s Dirty Secret, recommends mixing a few drops of rosemary essential oil with a carrier oil like jojoba or argan oil and massaging it into the scalp. After 30 minutes, the mixture can be rinsed out.

Felber also recommends applying fresh aloe vera gel directly to the scalp and leaving it on for 20 to 30 minutes before rinsing with lukewarm water. Alternatively, castor oil can be applied overnight, as it contains ricinoleic acid, a natural compound that supports hair

follicle health and enhances scalp circulation. Felber cautions, “If you’re still using toxic shampoos, endocrine-disrupting hair products and exposing your scalp to chemicals, you’re working against your body, rather than with it.” Her “dirty” list includes two culprits: parabens, which are preservatives that mimic estrogen in the body, leading to hormone imbalances and hair thinning; and phthalates, often labeled as “fragrance” or “parfum”, which are known endocrine disruptors linked to hormonal imbalances that can contribute to hair loss and even metabolic dysfunction.

Marlaina Donato, an author, painter and composer, can be reached at WildflowersAndWoodSmoke.com.

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The Evolving World of Pilates

An Exercise for Every Age and Ability

by Carrie Jackson

Pilates is a versatile and popular exercise that emphasizes core strength and flexibility. Originating in 1925 with Joseph and Clara Pilates’ first studio, its methods have evolved to adapt to modern lifestyles. Whether practiced in person with an instructor or virtually with the guidance of an online video or app, Pilates remains rooted in holistic wellness.

Angela Pawlicki, owner of Amplified Pilates Center, in Chicago, notes that Pilates benefits the mind, body and spirit. Connecting these attributes is one of its core principles. “An hour for self-care in a safe and friendly space while moving the body has a huge impact on your total wellness,” she explains. “We teach clients how to breathe through uncomfortable moments and focus on precision and form instead of just the burn. Pilates builds strength, posture, range of motion and stability, which are key aspects of physical health. The mindfulness, intention and breathwork during Pilates can also help calm the nervous system.”

A Pilates workout combines stimulation and serenity, providing a deep emotional boost. “Mental wellness is found in both the uncomfortable and joyful aspects of Pilates,” says Pawlicki. “The music is in the background so clients are not just moving to the beat, but rather focusing on their bodies and movements. They also find time to quiet the mind of outside thoughts and focus on being mindfully present to how their body moves.”

The variations in Pilates make it accessible to almost everyone. Pawlicki’s clients range from 13 to 93 years old at all fitness levels. “A number of our clients are just looking to be healthy, both physically and mentally. We also see athletes, women who are pregnant or in postpartum, and people healing from injuries such as knee or hip replacements and spinal surgeries,” she points out. “While the basic Pilates apparatuses have remained largely unchanged over the years, the teaching principles have evolved to address the wear and tear our bodies experience from

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cell phones, computers and seated jobs.”

In recent years, teaching methods have expanded to include group, private, online and hybrid classes that cater to different interests, abilities, goals and schedules. “Online and virtual classes are a great way to bring Pilates to people that do not have access to it in person, or whose personal commitments do not allow them to attend a class,” Pawlicki says. “This also lets them pause and replay a specific section, which they wouldn’t be able to do in a class.”

Pilates apps offer convenient options for busy individuals. Better Me (BetterMe.world) serves as a comprehensive tracker, allowing users to also record their steps and food intake. Pilatesology (Pilatesology.com) is designed for beginners, offering progressive exercises to help them learn the basics without feeling overwhelmed. B the Method (BTheMethod.com) caters to those seeking home workouts with minimal equipment, offering options for light dumbbells.

Jesse Masche, co-owner of East Side Pilates, in Milwaukee, uses Pilates to create a community where strength, empowerment and holistic wellness converge. Noting that it is a reliable and versatile exercise for long-term well-being, she states, “Pilates focuses on building core strength, which supports a healthier spine. This leads to increased flexibility and mobility as you age, which can

improve your balance and reduce the risk of falls.”

While trends like wall Pilates and aqua Pilates gain traction on social media, Masche believes that exercises on traditional equipment, such as the reformer, offer the most efficient way to reap the benefits. “Aqua Pilates can provide a soothing atmosphere, but I don’t necessarily think the rewards are the same,” she says. “The reformer is a support system—like a third muscle—to help you utilize the correct muscles for each exercise. The springs hold you up, allowing you to get in the correct position. It also gives you valuable feedback on which muscles you’re engaging.”

The springs on the reformer, chair or tower apparatus can be adjusted based on individual goals. “A beginner may use more spring for support, allowing them to fully engage their entire body and lengthen into the exercise,” Masche suggests. “As they advance, they may decrease the spring to support their own body weight more. Or, they can make it stronger, challenging themselves to resist and engage the spring, stimulating muscle activation. It all depends on their focus and what they want to accomplish.”

Carrie Jackson, a Chicago-based freelance writer and frequent contributor to Natural Awakenings, can be reached at CarrieJacksonWrites.com.

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Mary Anne Mazzucco

by Nancy Siegle

At 75, Mary Anne Mazzucco is a force to be reckoned with— whether she’s pounding out reps at her local gym lifting weights with the same intensity as someone half her age or dominating the tennis courts, this grandmother of eight has a passion for fitness and a heart to inspire others.

For Mazzucco, who is on no medication, staying physically active isn’t just a choice—it’s a lifestyle that began during her college years when she explored everything from fencing to karate as she was studying to become a nurse.

However, as active as she was in her youth, she remembers that weight training back then was not considered necessary for women’s health. “I’ve been lifting weights for years. It’s especially important to women for maintaining their bone health.”

Now, well-known by fellow gym-goers, Mazzucco has become somewhat of a local legend, inspiring others with her relentless drive and boundless enthusiasm.

“I’m just a very friendly person,” she says of her encouraging energy. “I have been going to the same gym, Smart Bodies, for the past 20 years and just love it. I also play tennis three times a week.”

Mary Anne Mazzucco

Mazzucco provides the following advice for those that might be struggling to find their own path for improved health and fitness:

Begin Somewhere

“If you can’t do anything else, start walking. It doesn’t cost anything and you can do it just about anywhere. Get a buddy! That way you’ll be accountable to each other.”

Listen to Your Body

“There’s a difference between pain and soreness. Learn to listen to your body. It will tell you when to stop and when to push through no matter your age.”

Turn Your Attention to Others

“I really don’t spend a lot of time thinking about myself. I personally get tremendous pleasure from helping others and that’s where I put my thoughts. I’ve been married for 53 years and have a wonderful family. I feel extremely blessed and very grateful every day.”

Feed Your Mind, Too

“I play games on my computer and listen to books on tape while I’m driving. I try to keep my mind active along with my body.”

Nurture Your Spirit

“First, I rely very heavily on my faith. In any spare time, I sew. I can get lost for hours on end in my sewing room. I find it very meditative and calming.”

For Mazzucco, the gym and the tennis court are not just places to get stronger, but symbols of her commitment to living her best life, every single day. And through her commitment to movement, she is proving that age is no barrier to living a vibrant, fulfilling life.

In a world that often associates aging with slowing down, her tips are a reminder that wellness is a journey, not a destination. It’s about living fully, embracing change and finding strength in every stage of life. Her path speaks to a universal truth in all of us.

“It’s never too late.”

How Pilates Saved Her Life

The Journey of Susan M. Desiderio, BA, LMT

After graduating from Immaculata University with a degree in Art and Psychology, Susan M. Desiderio, BA, LMT, envisioned a life centered around creativity and healing. But life, as it often does, had a different plan.

Desiderio married, became a mother to three beautiful children and moved into what she believed was her dream home. From the outside, everything seemed picture-perfect. But behind closed doors, she was quietly unraveling.

She ran a licensed daycare from her basement, caring for infants and toddlers during the day. Upstairs, she looked after her elderly, physically disabled in-laws. At the same time, she managed the household, raised her children and struggled with mounting financial pressure. Though highly capable and constantly in motion, the toll was immense.

Self-care disappeared. Her social connections faded. Coping came in the form of food and wine.

The Breaking Point

Seven years into this demanding routine, she collapsed, fearing she was having a heart attack. It turned out to be her first panic attack. Lying on the cold basement floor, utterly depleted, she knew something had to change. It was a defining moment—one that made her realize she couldn’t continue this way. Her challenge was in how to begin this process when having forgotten her identity.

Susan M. Desiderio

A New Beginning

Desiderio chose to start with her body—the part she had neglected for years. Yoga hadn’t resonated with her, so she looked for other options. That’s when she discovered a local

wellness center offering Mat Pilates.

Nervous but determined, she called. The instructor offered simple advice: “Come. Breathe. Do what you can.”

That first class asked only one thing of her—lie down and breathe. Even that was a challenge, but it became a turning point. That single hour each week quickly became sacred. A quiet refuge. A place to start over.

Coming Back to Life

Week by week, breath by breath, she reconnected—with her body, her mind and her spirit. The fog lifted. Her strength returned. The woman she thought she had lost began to reemerge.

Pilates became her foundation. It didn’t just rebuild her physically—it restored her clarity, confidence and purpose. She stopped merely surviving and began to thrive.

She didn’t just find a form of movement. She found herself again.

Susan M. Desiderio, BA, LMT, is a Holistic Wellness Coach based in New Jersey. For more information, call her at 856-535-7478, email BlueHavenMassage@gmail.com or visit www.BlueHavenMassage.MassageTherapy.com

Location: The Chalfonte Hotel Cape May, NJ

For information & reservations contact: Karen Manette Bosna: 609-827-8886 kbosna28@yahoo.com

Experience guidance in various styles of Yoga and Meditation practices for all levels. Drum Circle - Bring your own drum or percussion instrument.

Retreat registration $300 per person

Deposit of $100 required to reserve your space (Deposits are non-refundable)

Space is limited, Sign up early!

Deadline for payment in full: 04/30/2025

www.YogaCapeMay.com

Sustainable Sportswear

Banishing Plastic From Fitness Apparel

by Tom Whittle

Workout clothing and activewear are prized for their comfort, stretch, durability, moisture-wicking and quick-drying properties, but these garments also contribute to the growing prevalence of microplastics in our water supply, ecosystems and bodies. One problem is the synthetic nature of gym attire. Fabrics like polyester, nylon, acrylic and spandex are non-biodegradable, fossil fuel-dependent and shed a significant number of microfibers during manufacturing, wearing and washing. A 2019 study published in Scientific Reports estimated that 640,000 to 1,500,000 microfibers were released during each washing machine cycle, depending on the type of garment.

Small but Pervasive

Microfibers, a common type of microplastic, are tiny plastic particles smaller than five millimeters, while nanoplastics measure from one to 1,000 nanometers. They are released into the environment whenever larger pieces of plastic break down, and they end up virtually everywhere, from the ocean depths to the air we breathe. Once

in waterways, these minuscule particles are mistaken for food by aquatic life, harming marine species and ultimately entering the food chain that reaches our plates.

Research has revealed that nano and microplastics (NMPs) infiltrate human tissue, including the lungs, placenta and blood. They also build up in the body. A study published in Environmental Science & Technology estimates that by age 18, individuals have an average of 8,300 microplastic particles in their tissues, and by age 70, this accumulation surpasses 50,000 particles.

An increasing body of research suggests a link between plastic exposure and human health conditions. A review of data published in the International Journal of Molecular Sciences presented evidence that NMPs accumulate first in the gastrointestinal tract and later in other tissues, including the brain. A number of effects have been demonstrated, including alterations to the balance of gut microbiota, intestinal barrier permeability (leaky gut), oxidative stress, inflammation, neurotoxicity and behavioral disturbances. A 2023 study published in Frontiers in Endocrinology reported toxic effects by NMPs on the endocrine system.

Eco-Friendly Fabrics

In response to the growing concern about NMPs and microfiber shedding, several activewear and textile brands are pioneering eco-friendly materials that do not compromise on performance. Here are a few examples.

• Organic cotton is breathable, soft and biodegradable. While it may not wick away perspiration as effectively as polyester, advancements in cotton blends have enhanced their suitability for active lifestyles.

• Lyocell, derived from sustainably harvested hardwood pulp, is a soft, hypoallergenic, lightweight, breathable, moisture-wicking and biodegradable semi-synthetic fiber used in a number of different textiles.

• Recycled polyester uses post-consumer plastics like water bottles to create fabrics. Although it still sheds microplastics, this option reduces virgin plastic production.

• Bamboo fabric is naturally antibacterial, moisture-wicking and biodegradable. Look for manufacturers that follow sustainable production practices.

• Merino wool offers breathability, temperature regulation and odor resistance, making it an excellent natural alternative for workout gear.

Minimizing Microfiber Shedding

When laundering synthetic activewear, follow these simple steps to reduce microplastic release.

• Wash less frequently. Instead of washing sweaty clothes after every workout, allow them to air-dry and reuse them once in a while.

• Wash on low heat. High temperatures weaken synthetic fibers, causing them

to release more microfibers. Opt for cold- or low-temperature washes.

• Use a short, gentle cycle. With less agitation, fabrics tend to remain intact, reducing microfiber shedding and extending the life of the garment.

• Skip the tumble dryer. Hanging clothes to air-dry will significantly reduce fiber shedding.

• Place synthetic garments in a microfiber filter bag. During the laundry cycle, these bags will capture microfibers, preventing them from washing down the drain.

• Install a microfiber filter for the washing machine. This will eliminate the need to presort the laundry, while stopping microfibers from flowing out with the water.

• Use a microfiber laundry ball: These innovative laundry balls will reduce the number of loosened microfibers entering waterways.

Our bodies deserve health; our planet deserves care; and our communities deserve to thrive. When shopping and caring for activewear, consider its impact beyond the gym.

Tom Whittle is the national publishing manager of Natural Awakenings magazine.

yrabota from Getty Images/CanvaPro

Canine Appetite Loss

How to Get Older Dogs Eating Again

by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN

When an older dog loses its usual appetite, it could be a sign of underlying health issues like sore teeth or memory loss. A 2022 study published in Topics in Companion Animal Medicine revealed that reduced eating in older dogs can lead to muscle loss, fatigue and an increased susceptibility to illness. Understanding and managing an elderly dog’s appetite is crucial for their longevity and overall well-being.

Causes of Appetite Loss

According to the Journal of the American Animal Hospital Association, senior dogs often stop eating because they are sick or in pain. A wide variety of conditions can diminish their appetite.

• Dental issues, such as gum infections, decayed teeth or broken molars, can make chewing painful. Dogs experiencing oral discomfort may avoid eating altogether, especially if their food is hard or dry.

• Kidney disease, a common condition in older dogs, often leads to nausea and a decreased appetite, prompting them to drink more water, lose weight and feel tired.

• Liver disease can further reduce appetite by causing vomiting, jaundice and overall weakness.

• Bloating, diarrhea or acid reflux may dissuade dogs from enjoying their usual meals.

• Cognitive dysfunction syndrome, similar to dementia in humans, can cause confusion and behavioral changes, thereby disrupting their eating habits.

• Joint pain from arthritis can make it difficult for a dog to bend down to eat, leading to reduced food intake.

• Stress and anxiety trigger the release of cortisol and other hunger-suppressing

hormones. According to holistic pet health coach and senior dog expert Sandy Reynolds, these hormones can create a vicious cycle where stress reduces appetite, which, in turn, negatively impacts gut health, further diminishing a dog’s interest in food.

Appetite Boosters

Enhancing the smell and taste of food can motivate a senior dog to eat. Reynolds suggests adding warm water, bone broth or other liquids to a dog’s meal to improve flavor and make chewing easier. Bone broth provides essential nutrients, while probiotic-rich goat’s milk or kefir supports digestion. Gut health is pivotal, as a healthy digestive system can improve appetite.

Reynolds also recommends green tripe because it has natural enzymes and good bacteria, as well as scrambled eggs for high-quality protein and healthy fats. Soothing herbs like slippery elm and marshmallow root can also alleviate digestive discomfort, making mealtimes more enjoyable.

Stress Reducers

For brain health, Reynolds suggests incorporating calming ingredients into a dog’s diet such as cannabidiol (CBD) oil, chamomile, valerian root or concentrated liquid extracts made from medicinal mushrooms

Agustin Vai from Getty Images Pro/CanvaPro

PDerrett from Getty

like reishi and chaga. “Using a PEMF [pulsed electromagnetic field] mat can also work wonders in calming the senior dog and encouraging them to eat,” she adds.

Environmental factors also play a role in appetite. Maintaining a regular routine and feeding dogs in a calm, quiet setting can contribute to their sense of safety. Occasional hand feeding can reassure and encourage them to eat. Reynolds recommends trying white noise machines, calming essential oils or pheromone diffusers to reduce anxiety during mealtime.

Signs of Trouble

A brief loss of appetite is generally not cause for concern. However, pet parents should look for signs of a more serious issue, which would require immediate veterinary intervention. “If a senior dog hasn’t eaten for more than 24 to 48 hours, seems very sick or has eaten something harmful, don’t wait to get help,” Reynolds advises. Other concerning symptoms include rapid weight loss, vomiting, diarrhea, lethargy and dehydration.

“Whenever a senior dog is not eating or drinking, try offering water with a splash of goat’s milk or low-sodium chicken broth,” she suggests. Keeping a journal of eating patterns and symptoms can help veterinarians identify underlying issues and recom mend suitable treatments.

Complementary Treatments

Holistic methods can complement traditional veterinary med icine and support recovery, but they cannot replace life-saving treatments. “When caring for a senior dog, it’s not about choos ing one over the other—it’s about combining the strengths of both,” Reynolds explains.

A holistic approach might include a fresh, whole-food diet tailored to a senior dog’s needs, supplemented with medicinal mushrooms, CBD oil and herbal blends to boost the immune system, reduce inflammation and support organ function. Sup plements like omega-3 fatty acids contribute to joint health, while probiotics aid digestion.

Pain management is another area where holistic care can be of assistance. “A mix of regular and holistic therapies helps keep se nior dogs comfortable without just using medications,” Reynolds shares. While non-steroidal, anti-inflammatory drugs can allevi ate arthritis symptoms, undenatured type II collagen, turmeric and herbal supplements can support joint health over time.

Ruth Roberts is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.

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The Three Levels of Truth About Pranic Healing

by Michael Borokhovsky

In gratitude to my spiritual teacher Master Choa Kok Sui.

Truth has many levels and many facets. The Bible, the Hindu tradition and many ancient sacred scriptures were written in stories and parables understandable by the masses. This is the first level of truth. It is literal. The next, second level, explains the symbolic meaning of the stories and their characters. It requires a higher level of abstract thinking. It does not contradict the first level but rather expands and complements it. The next, finally, the inner energy teachings, are revealed to the souls ready for awakening.

Things are not always the way they appear. When two people are arguing, it is most likely that no one is wrong. They just happen to see two different levels of truth regarding the same subject. The teaching of Master Choa Kok Sui (MCKS) Pranic Healing is very vast and multi-faceted.

First, MCKS Pranic Healing is an energy healing modality that utilizes prana to harmonize the flow of energy in the body. In the process of pranic treatment, the disrupted flow of energy will be restored, and the pain will go away or substantially diminish. Pranic energy

healing is organized into problem-specific protocols, breathing exercises and meditation. Anyone can follow these protocols, like a cookbook, and produce the results. All that is needed is the willingness to help, the average ability to focus and the discipline to follow simple instructions.

Second, MCKS Pranic Healing is a preventive energy medicine. Energy Hygiene is an integral part of this system. It utilizes basic practices to prevent many health and life problems from occurring in the first place. It has been observed that the abnormalities often appear in the pranic energy field before they propagate to the physical body. MCKS Pranic Healing offers a simple solution—keep our

energy field clean and protect ourselves from external and inner contamination. We will feel much stronger and healthier. This is the main premise behind the application of Energy Hygiene.

Third, eliminating pain, regulating emotions, harmonizing relationships and stabilizing finances is only the beginning. It’s a bridge to higher spirituality. The teachings can take us on a journey of soul discovery and prepare us for light realization. We will unfold a more refined and more evolved personality. Healed by effective pranic healing protocols, purified by Energy Hygiene and armed with the understanding of the “nuts and bolts” of subtle energy, we are now ready for awakening. We can begin the journey to higher spirituality and gradual transformation.

Our souls are in control of our lives. It is up to us how far to tread this path. The opportunity is here and available to us. Manifest our greatness!

Anyone can say or write anything. I suggest meditating on this article as a seed thought. Question it, experiment and make one’s own conclusions.

For more information on courses taught by Michael Borokhovsky, email PranicHealing@comcast.net or visit www.PranicHealingCenter.com

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An Invitation From Mother Earth

by Marlaina Donato

Connections between women and the Earth’s natural rhythms ran deep in ancient civilizations and spiritual traditions worldwide. Women held important roles in agriculture, cultivating the soil and grinding grain. From the village herbalist that brewed roots for ailing townspeople to the Victorian ladies that used floriography (the language of flowers) to convey unspoken sentiments, women’s intimate connection with nature spans millennia. These cultural threads continue to influence our folklore and fairy tales, as well as our reverence for Mother Nature.

When environmental activist Julia “Butterfly” Hill climbed an ancient redwood tree in 1997 to protest the clear-cutting of old-growth forests, she had no intention of living in the forest canopy for two years. This harrowing act of activism not only forged a life-altering relationship with the elements and her inner wilderness, but also inspired a global mission to encourage others to care for the planet in small ways.

The rest of us don’t have to live in a tree to contribute to the environment, but we can begin by repairing our estrangement from Mother Earth. Despite efforts to live sustainably, that innate, energetic umbilical cord connecting us to the natural world has been severed for too many of us. We go days and weeks without sunlight on our skin or sand between our toes. Spending time outdoors has become a forgotten necessity, and we are paying the price

for this alienation between Gaia and our physical bodies.

Taking time to walk the dog, plant a patio flower garden, play on the swings with the grandkids or enjoy a morning coffee on the deck are all simple ways to tap into Mother Nature’s restorative benefits. Planning a camping trip, attending a plant identification workshop or taking

lunch breaks outside can have profound effects on our neurotransmitters, hormonal rhythms and morale. Reestablishing this connection enables us to remember our ancient roots, which, in turn, nourishes a brighter tomorrow.

Marlaina Donato, an author, painter and composer can be reached at WildflowersAndWoodSmoke.com.

Calendar of Events

Email Publisher@NASouthJersey.com for guidelines. We advise confirming in advance directly with the business or organization.

Sunday, May 4

Sound Healing for the Soul with Angela Fields – 7-8pm. Relax & restore with crystal bowls, gong, chimes, drum, rainstick and more! Cost: $40. Live in Joy Yoga & Wellness, 118 W Merchant St., Audubon. www.LiveInJoyYoga.com.

Tuesday, May 6 & 13

Self -Healing with The Emotion Code with Kathy Milano, PhD – 7-9:30pm. Kathy, who holds a Diplomate in Energy Psychology, mentors your use of The Emotion Code for self, family, and pets. Must purchase book prior to class. Enhancing individual practice. Not a practitioner training. Cost: $122. Zoom. www.KathyMilano.com/workshops.

Friday, May 9

Yoga for Regulating Your Nervous System – 5:30pm. Restore your connection to your body in a safe environment, cultivating a sense that you can change the way your body feels which is often compromised as a result of anxiety or trauma. Cost: $40. Balance Planet Yoga, 795 E. Route 70, Suite F, Marlton. www.BalancePlanetYoga.com.

Saturday, May 10

Goat Yoga – 11am-1pm. Join us for Goat Yoga! Start the day with a “meet and greet” with the baby goats, followed by a gentle yoga flow designed for holding and interacting with the goats. Cost: $55. Thyme Travelers Conservatory, 200 Creek Road, Unit C, Mount Laurel. www.ThymeTravelersConservatory.com.

Candlelight Reiki Infused Sound Bath Escape – 3pm. Join us in taking an expansive inner journey immersed in an hour of harmonic crystal bowl sound frequencies for mind, body, and soul healing. Cost: $40. Active Fitness, 180 Route 70, Medford, www.JustForTodayReikiWithRebecca.com.

Kirtan + Yogic Wisdom – 6pm. Kirtan (call and response) is a powerful practice that utilizes mantra meditation to literally change the way we think to make a positive impact on our daily behavior. Balance Planet Yoga, 795 E. Route 70, Suite F, Marlton. www.BalancePlanetYoga.com.

Sunday, May 11

Mother’s Day 5K/1 Mile Walk – 8am. Support mothers undergoing treatment for breast cancer and their families by joining in the Inspiring Life Together walk or select a virtual option if location and/or time doesn’t work. Laurel Acres Park, Mount Laurel. www.InspiringLifeTogether.org.

Tuesday, May 13

Intro to Astrology with Holly Addeo –6-8pm. Delve into the basics of reading birth charts and deepening understanding of the energy of each planet and how they work within the zodiac signs.. Cost: $40. The Center, Life in Balance, 45 S. Main St., Medford. 609-975-8379 or TheCenterLifeInBalance@gmail.co.m

Crystal Bowl Sound Bath Meditation: Sounds in a Lavender Field – 7-8pm. Join us for an immersive sound bath meditation in an hour of harmonic crystal bowl sound frequencies for mind, body, and soul healing, combined with the ambient sounds of a lavender field that will soothe away your stress and anxieties. Mount Laurel Library, 100 Walt Whitman Ave., Mount Laurel. 856-234-7319 www.MountLaurel.LibraryCalendar.com.

Wednesday, May 14

ONLINE AKASHIC Records and 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: $60/15 mins. Book now https://DawnRicci.com/cards.

Wine & Wellness Event – 5-8pm. Call your friends and make it a self-care day! Enjoy some fine wine while you get a Psychic Reading, a Chair Massage or shop our Vendors! White Horse Winery, 106 Hall Street Hammonton, www.WhiteHorseWinery.com.

Kundalini Yoga for Beginners – 7pm. Kundalini Yoga provides a transformational experience by combining Asanas (postures), pranayama (breath), Shavasana (receiving rest and a gong bath), and mantra (sacred sounding). Cost: $25. Thyme Travelers Conservatory, 200 Creek Road, Unit C, Mount Laurel. www.ThymeTravelersConservatory.com.

Thursday, May 15

Online AKASHIC Records and 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: $60/15 mins. Book now https://DawnRicci.com/cards.

Friday, May 16

ONLINE AKASHIC Records and 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: $60/15 mins. Book now https://DawnRicci.com/cards.

Yoga Nidra Teacher Training with Cheryl – 8am. This 20-hour Yoga Nidra Teacher Training is designed for yoga teachers, wellness professionals and dedicated practitioners who want to dive into the profound wisdom of Yoga Nidra. Cost: $325. Balance Planet Yoga, 795 E. Route 70, Suite F, Marlton. www.BalancePlanetYoga.com.

Soul’s Purpose for the Art of Stillness – 1-3pm. A Yoga Stone Story where the ancient wisdom of yoga meets the mindful practice of pebble art. Craft a unique piece of art infused with symbolism and intention. Cost: $33. Live in Joy Yoga & Wellness, 118 W Merchant St., Audubon. www.LiveInJoyYoga.com.

Saturday, May 17 –

Sunday, May 19

Advanced Pranic Healing Course –9:30am-6pm. Take your healing skills to a totally new level! This is an opportunity to learn and practice the latest and greatest energy healing technology utilizing specialized colored Prana. Email GoldenLightPlace@gmail.com or text 856-905-9119 or register at www.PranicHealingCenter.com.

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Wednesday, May 21

Join us for a FREE online healing and meditation night with Natalie – 7-8pm. Bring more harmony in your life, peace and simply learn to relax and re-charge. To reserve your spot and receive the Zoom link, email GoldenLight@comcast.net or visit www.PranicHealingCenter.com.

Thursday, May 22

Karmic Clean Up: A Relationship Healing Workshop with Mary Law – 7-9pm. Work with your Karmic Angels and learn a simple powerful process to clarify and release negative energetic connections between you and other people. Cost: $55. Zoom. $55. www.KathyMilano.com/workshops.

Sunday, May 25

Sacred Geometry Workshop with Janine Pinckney, Modern Mystery School practitioner/teacher – 10am-2pm. This foundational sacred geometry workshop takes a deep dive into the power of the three sacred shapes of creation. Bring lunch/ snacks. Cost: $195. The Center, Life in Balance, 45 S. Main St., Medford. 609-975-8379 or TheCenterLifeInBalance@gmail.com.

Thursday, May 29

Chanting in the Light Cathedrals with Kathy Milano – 7-9pm. Allow tension to naturally melt as you sing the devotional chants of Kundalini Yoga. This series of chants is designed to clarify, rebalance, and energize your mind, emotions, body, and energy. Cost: $44. Soul Sanctuary, 110 Marter Ave., Suite 206, Moorestown. www.KathyMilano.com/workshops.

Saturday, June 21

SAVE-THE-DATE

Yin Yoga Teacher Training with Janet Watkins

12-6pm

Learn Yin Yoga, a passive practice which allows us to move in deeper into the “yin” tissues of our ligaments, fascia network, joints, and even our bones. Cost: $150. Live in Joy Yoga & Wellness, 118 W Merchant St., Audubon www.LiveInJoyYoga.com

September, 3 - 11

Mystical Journey to Damanhur and the Temples of Humankind with Kathy Milano. Accelerating spiritual awakening and visionary dreaming as you upgrade your LightBody, engage cosmic healing energy, and supercharge your soulful purpose. Soul Sanctuary, 110 Marter Ave., Suite 206, Moorestown. www.KathyMilano.com.

Monthly Meditation/Mini-Workshop, First Monday – 6:30-8pm. An open invitation to those who are interested in exploring meditation, energy education/topics and Reiki. Please be respectful and arrive on time so the meditation is not disturbed. Please refrain from alcohol the day of the workshop. Cost: $15. The Center, Life in Balance, 45 S. Main St., Medford, 609-975-8379 or TheCenterLifeInBalance@gmail.com

Wednesday

Midday Meditation – 12-12:10pm. On Wednesday the focus is Love. Each week we raise the Love vibration personally and globally. Treat yourself to a mid-day refresher. The Center, Life in Balance, 45 S. Main St., Medford, 609-975-8379. TheCenterLifeInBalance@gmail.com

Wellness Wednesdays – 6-7:30pm. Join Dawn Mahalik amd Olivia Grenato each week for a Breathwork Sound Bowl Class. Ravenwood Farms, 125 Bassett Rd, Mannington Township, 609-315-4075 contact@ TheRavenwoodFarms.org.

Classifieds Monday

For Rent

OFFICE SPACE AVAILABLE – Integrative Physician looking to share office space in Voorhees. 856-669-9118.

OFFICE SPACE AVAILABLE – Office space for rent in a wellness-based chiropractic practice located in Hainesport. Separate entrance and parking available. Perfect for another holistic practitioner. Serious inquiries should email WallaceChiroFrontDesk@gmail.com for more information.

Friday

Midday Meditation – 12-12:10pm. On Friday the focus is Peace. Each week we raise the Peace vibration personally and globally. Treat yourself to a mid-day refresher. The Center, Life in Balance, 45 S. Main St., Medford, 609-975-8379. TheCenterLifeInBalance@gmail.com

Saturday

Psychic & Healing Fair, Third Saturday –10am-2pm. The fair offers different avenues to healing. Guests are able to have an intuitive/ psychic reading, a Reiki Session, energy healing or lie on the BioMat. Cost: $30/20-minute session. Walk-ins are welcome and encouraged. The Center, Life in Balance, 45 S. Main St., Medford, 609-975-8379. TheCenterLifeInBalance@gmail.com

OFFICE SPACE AVAILABLE – Newly renovated professional office space/ medical/health & wellness office space available in Medford. For more information, call Reneé at 856-906-0644.

Natural Supplements

ORGANIC PANCREAS DETOX TEA Cleanse & Support Your Pancreas with this Targeted Blend. Samples Available. Visit EarthSanaStore.com/tea.

Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Publisher@NASouthJersey to request our media kit.

Alternative and Complementary Medicine

DR. SEAN C. INSELBERG, DAC, MSC, CNS

Nutritional Wellness Center 1 Cinnaminson Ave, Ste 206 Palmyra, NJ 08065

856-499-2160 www.NutritionalWellnessNJ.com

Offering simple, effective solutions for optimal health for the whole family. Includes: Functional Medicine testing, Othromolecular energy medicine, Neuro-Emotional Technique, Psycho neurobiology, autonomic response testing, Theta Healing.

Ancestral Energy and Pranic Healing

DANA REYNOLDS-MARNICHE, Ph.D.

Shaman-based Qi Channeler, Clairvoyant and Teacher

Mount Meru Holistic Earth Power Healing 856-993-1786

MtMeruHolistic.com/healing-testimonials

Highly trained with 35 yrs experience in mind-body healing, I utilize Korean Chunsu, a 5,000-yr-old therapeutic practice, involving the channeling of balanced Heaven-Earth cosmic qi energy to release negative ancestral patterns from the body and mind. Rapidly restores well-being, addresses anxiety, depression, treats hormonal, immune system and chakra imbalances, alleviates physical pain, rejuvenates body cells and clears toxins. Over time, a prevalence of harmony in one’s home and work environment and the ability to manifest abundance and protection become our natural state of being.

Awareness Coaching

MARYANN PINO MILLER, M.Ed.

Certified Heal Your Life® Teacher Emotion Code Practitione Consciously Living, LLC

The Center, Life in Balance 45 S Main St, Medford, NJ

856-912-2087

Maryann@ConsciouslyLiving.net

Become aware of your true nature, meet your inner child waiting for your love, become aware of and unload the baggage weighing you down, become aware of the depth of love that exists within you and gain the understanding of the importance of your relationship with yourself and how to foster it.

Ayurveda Wellness Coaching

SUSAN DESIDERIO, BA, LMT

Ayurvedic Wellness Coach Pitman, NJ

856-535-7478

BlueHavenMassage@gmail.com

BlueHavenMassage.MassageTherapy.com

With over 20+ years’ experience in the Wellness industry, Susan specializes in holistic lifestyle management. She offers Ayurveda coaching, mindful movement classes, massage/reiki sessions.

Chiropractor

HARMONIOUS HEALINGS

HOLISTIC HEALTHCARE

30 Jackson Rd, D207 Medford, NJ 08055

856-359-6005

www.DrKevinG.com

Optimize your human potential holistically: functional neurology & kinesiology, stress release & neuro-emotional technique, structure & posture improvement with advanced biostructural correction, biophysics body optimizer.

Coaching

GROWTH & GRIT HEALTH AND WELLNESS COACHING

Anita Romero MSN, APN, RYT-200, NBC-HWC

Board-Certified Health and Wellness Coach

856-281-7285

www.GrowthAndGritHealth.com

Anita@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.

Energy for Healing

INFINITE POSSIBILITIES CENTER LLC

801 Rte 73, Ste I, Evesham, NJ 08053 856-983-1767

Elsie@LoveInfinitePossibilities.com www.LoveInfinitePossibilities.com

Infinite Possibilities invites you to relax in our zero-gravity chairs and experience the Energy Enhancement System which generates life-enhancing scalar wave energy, light, and color therapy. Other services include a Full Spectrum Infrared Sauna, LET Lymphatic Drainage, Bio-Well personal energy field scan, nourishing massage, and restful Reiki sessions. The EES system has been tested, peer-reviewed, and recognized at medical, scientific and professional conferences.

Functional Medicine

CHARLOTTE NUSSBAUM, MD

Medford Functional Medicine 103 Old Marlton Pike, Suite 203 Medford, NJ 08055

609-969-4844

www.MedfordFunctionalMedicine.com

Board-certified pediatrician and internist Charlotte Nussbaum is a founder of Medford Functional Medicine where we partner with people of all ages to reclaim their health.

Functional Nutrition

NICOLE L. KITZITAFF, RDN

TriUnity Nutrition & Wellness 1060 Kings Highway N., Suite 301 Cherry Hill, NJ 08034 856-667-6805

Info@TriUnityNutrition.com www.TriUnityNutrition.com

TriUnity Nutrition & Wellness, led by Nicole Kizitaff, RDN, uses functional nutrition, muscle testing, and holistic remedies to address root causes and optimize your health.

Herbalist

516 Bay Avenue, Unit 2 Point Pleasant Beach, NJ 08742 732-288-3504

www.MagnoliaTreeHealingArts.com

Magnolia Tree Healing Arts offers clinical herbal medicine consultations and custom herbal formulas tailored to your exact health/wellness needs. Complimentary consultations for potential clients available.

Holistic Coaching

APRIL WILLARD

The Zen Den on Main 5 South Main Street Medford, NJ 08055 609-975-8379

www.TheCenterLifeInBalance.com

Ordained Minister (all denominations), Art Therapy (all ages), Sound Healing, Reiki II, Guided Meditation, and Letting Go Ceremonies. Supporting holistic and emotional coaching. Contact: yogicaresnj@gmail. com or 215-205-2786 for bookings and inquiries.

Holistic Healing

TRU WELLNESS

1220 Kings Hwy, Swedesboro 484-832-4457

www.TruWellness.live

We provide a sacred space for healing and transformation from the inside out. Our diverse services—including red light therapy, PEMF, sound bed, and crystal light bed— support physical, emotional, and mental well-being while reducing pain, inflammation, and inner stress. Join our nurturing community.

Hypnotherapy

DR. JAIME FELDMAN, DCH

Chairman, Medical & Dental Division, International Hypnosis Federation 214 W Main St, Ste L4 Moorestown, NJ 08057

856-231-0432 • DrJaimeF@aol.com www.PartsTherapy.com

Dr. Jaime Feldman, one of the pioneers in an advanced technique called “Advanced Parts Therapy,” has been able to unlock the subconscious and remove unwanted behaviors: stop smoking (guaranteed), weight loss, stress, depression, pain and anger management, and more. Outstanding success in curing phobias and deep-seated trauma, and treating the immune system to put cancer into complete remission.

IBS-D Holistic Counseling

PATRICIA KENNEY, MSW, LCSW Sicklerville, NJ 609-432-4927

IBSRelief25@gmail.com www.PatriciaKenneyCounseling.net

Frustrated with physicians, nutritionists and therapists? This chronic complex illness involves the body, mind and spirit. Using a holistic approach, we will explore concepts from recent neuropsychology research and proven meditation practice to promote lifestyle changes that work to minimize and manage your IBS-D symptoms.

Integrative Healing Health Coach

NEXT LEVEL HEALTH AND HEALING Desiree Bohn Cherry Hill, NJ 609-541-1087

NextLevelhh@outlook.com

Certified Integrative Nutrition Health Coach specializing in HEALING YOUR BODY with food and vitamins, including teaching “food over medicine,” educating on life changing foods and navigating packaging labels and avoiding harmful ingredients. Heal your skin conditions, fatigue, constipation, ADHD, anxiety, chronic illness and Lyme disease.

Integrative/Holistic Medicine

DR. STEVEN HORVITZ

Institute for Medical Wellness 110 Marter Ave, Ste 408, Moorestown, NJ 856-231-0590

www.DrHorvitz.com

Board-Certified Family Medicine blending traditional family care with a holistic focus and preventive, nutritional and integrative approach. We look for causes and triggers for disease before reaching for the prescription pad. Same and next day appointments are available.

Integrative Medicine/ Holistic Pain Management

POLINA KARMAZIN, MD

Board certified in Integrative Medicine & Acupuncture

2301 E Evesham Rd, Bldg 800, Ste 219 Voorhees, NJ 08043

856-528-2258

www.SouthJerseyHolistic.com

Our practice treats each person individually by addressing the root cause of the problem. Dr Karmazin employs holistic therapies, such as acupuncture, biopuncture, homeopathy and nutritional counselling for a variety of ailments. We also specialize in holistic pain management and do not use narcotics, NSAIDs or steroid injections.

Intuitive Healing

SUSAN COSTANTINO DRUMMOND RM, INTUITIVE MEDIUM

NJBalance at The Center, Life in Balance

45 S Main St, Medford

609-923-3154

Susan@NJBalance.com

www.NJBalance.com

Susan is an Intuitive Medium and Reiki Master. She specializes in intuitively enhancing the mind, soul and physical body with healing energy for your highest well-being.

Intuitive Massage

INTUITIVE MEDICAL MASSAGE THERAPY WITH INFRA-RED LIGHT AND PEMF THERAPY

Tiffany Rae Larkin LMT

Trusted Healing Hands at The Center Life In Balance

45 S. Main St., Medford

609-752-7675

www.TrustedHealingHands.com

Tiffany is a highly skilled massage therapist and intuitive who works with Vibrational, Christ Consciousness Light. Tiffany specializes in intuitive medical massage and energy balancing.

IV Therapy

PRIME IV HYDRATION & WELLNESS

900 Rte 73 N, Ste 890, Marlton 856-386-3251

www.PrimeIVHydration.com/locations/ new-jersey/marlton-08053

Prime IV Hydration & Wellness is the nation’s leader in vitamin-infusion therapy. They offer a spa-like environment and utilize only the latest in cutting-edge intravenous (IV) therapies.

Medical Skincare and Cosmetics

DR. ANAMARIA NEWPORT, DMS, DMD, MHS, PAC

17 White Horse Pike, Ste 10B Haddon Heights, NJ 08035

856-323-8885

Dr. Newport is a discerning artist, highly experienced master cosmetic injector and renowned dermatology speaker with 10+ years of extensive medical training. Her continuous dedication for skincare, surgery, dentistry, and cosmetic procedures are enhanced by combining the use of the latest technology and her unique homeopathic style. As an artist, she is genuinely passionate about bringing out the unique beauty in each one of her patients. Look no further for your organic skincare specialist, offering the purest treatments achievable with our personalized natural products.

Natural Mattress

KELLY WERNERSBACH

Adjust Your Sleep Mattress. Boutique LLC 888 NJ-73, Marlton, NJ

kelly@aysmattress.com

Offering a personalized, educational approach to mattress selection, we focus on your comfort and health needs to ensure a perfect sleep system—because quality rest is essential for overall well-being and daily vitality.

Natural Solutions

RACHEL DINKLER, APN HOLISTIC HEALING

1381 Route 38, Suite E., Hainesport, NJ 640-249-8888

HolisticHealingFP@gmail.com

Find the root cause of your symptoms and discover true healing through natural nontoxic solutions, including supplements, herbs, and homeopathy.

Numerologist

TRACI ROSENBERG, MA

Numerologist & Empowerment Coach 609-417-4526

TraciRosenberg@gmail.com www.SoulTalkWithTraci.com

Join the region’s leading numerologist as you discover your life’s purpose. Encoded in your name and birth date are your lessons, talents and desires. Traci will help you realize your full potential.

Outdoor Recreation & Pinelands Preservation

PINELANDS ADVENTURES

1005 Atsion Rd, Shamong, NJ 08088 609-268-0189

www.PinelandsAdventures.org

A nonprofit initiative of Pinelands Preservation Alliance. Recreational activities include guided/unguided river paddling, camping, hiking and small group history and ecology forest tours.

Pranic Healing Sessions and Pranic Psychotherapy

NATALIE BOROKHOVSKY

Certified Pranic Healer and Certified Pranic Psychotherapist

Golden Light Pranic Healing Center 856-905-9119

GoldenLight@comcast.net www.PranicHealingCenter.com

I offer highly customized sessions for various physical and emotional ailments as well as providing valuable energy support for your daily activities and major projects. If you are struggling with a condition or just looking for more peace and harmony, my unique holistic approach can help. I have completed years of training under the founder of Pranic Healing and been in professional practice for over 20 years. I am offering a limited time free intro session to all new customers who want to try it.

What the world needs is more women who have quit fearing themselves and started trusting themselves.

—Glennon Doyle

Reiki

DR. JOCELYN FLAY, DAC

Nutritional Wellness Center

1 Cinnaminson Ave, Ste 206 Palmyra, NJ 08065

856-499-2160

www.NutritionalWellnessNJ.com

Open to the flow of reiki that is before you and experience the divine life force energy that is innate to all of us. You can heal, grow, process trauma, change your beliefs, create new experiences, and shift into a life that you love, and reiki can guide you. Individual reiki sessions and reiki courses are provided at the Nutritional Wellness Center.

THERAPY EDGE CONSULTING

Dr. Katie O'Shea

45 South Main Street, Medford, NJ 856-452-1532

DrKatieOShea@gmail.com www.DrKatieOShea.com

Offering transformative Reiki sessions to restore balance, reduce stress, relieve pain, boost vitality, improve sleep, and guide you toward lasting wellness and inner peace.

Spiritual Wellness

BETH O’BRIEN

Spiritual Healing Through Guidance

The Center Life in Balance, 45 N Main St, Medford

On Angels Wings, 110 Creek Rd, Mt Laurel

BethOB67@yahoo.com

Beth, a psychic/medium, can give you spiritual and intuitive guidance from your loved ones. Beth is also a Reiki Master and an ordained minister to officiate your wedding. She also is a paranormal investigator and does private and public homes. She also does house blessings and cleansing.

The New You Program Weight Loss Program

SUSAN AND JEFFERY KAUFFMAN

610-368-6410

Susan@TNYP.org

Jeffrey@TNYP.org www.TheNewYouProgram.org

Ready to lose weight now? Learn how to lose weight and maintain it through healthy lifestyle and behavior modification. Check out our website - call today!

Yoga

RISE AND THRIVE WELLNESS YOGA

Terry Veit-Harmening

714 E Main St, Moorestown 609-923-5782

www.RiseAndThriveWellnessYoga.com

Terry Veit-Harmening is a certified Yoga Therapist, a certified Ayurvedic Lifestyle Educator and a brain longevity specialist with the Alzheimer’s Research Association. Yoga Therapy is a holistic approach to health care using postures, movement, stretches, lifestyle choices, relaxation and breathing practices to address your specific issues.

Inner Goddess Retreat

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• Atlanta, GA

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Nutritional Wellness Center

Integrative & Holistic Medicine for Optimal Health

Holistic, Individualized Care

Allergies, Anxiety, Asthma, Autism, ADHD, Auto-Immune Conditions, Cancer, Cholesterol, Chronic Fatigue Syndrome, Covid/Flu, Depression, Diabetes, Digestive Diseases, Fibromyalgia, Headaches, Hormones, Hypertension, Pain, PCOS, PTSD, Skin Problems, Sleep Issues, Tinnitus, Thyroid Disorders, Weight Gain, and more.

Our Wellness Team raises the bar with what is possible for health, healing, & disease prevention. We are driven by passion for life & wellness, and we know how to identify root factors that lead to disease. We create individualized treatment plans that address each person’s needs physically, mentally, emotionally & spiritually.

Breayannah, Dr. Vadino DAc, Dr. Inselberg DAc, MSc, CNS, Dr. Flay DAc, Sail Miller, Samantha