“The absolute best! Dr. Olenek is very thorough and helps get to the source of the problem. I’ve never had a doctor take so much time and care to help me be the healthiest version of myself. If you’re looking for answers, this is a beyond trustworthy practice.” - Lauren P.
- Michelle D.
Nature Awaits Just Around the Corner
There’s something magical about discovering that joy, wonder and wellness don’t always require a plane ticket, they often begin right in our own backyard. This month’s issue invites you to adopt a “microadventure mindset,” where awe-inspiring experiences are found close to home and nature becomes both playground and teacher.
Here in Central Florida, we are surrounded by natural treasures. One of my favorite hidden gems is the Lake Apopka Wildlife Drive. Even when summer temperatures soar, it offers a family-friendly way to immerse yourself in nature—without ever leaving the comfort of your car. This 11-mile drive winds through stunning wetlands, bringing you up close to native birds, turtles and even sunbathing alligators. It’s the perfect example of how we can reconnect with the natural world in simple, accessible ways.
In that spirit, this issue explores many ways we can engage with the outdoors for better health, joy and vitality. “The Microadventure Mindset” encourages us to find nearby escapes, from backyard camping to sunrise strolls. “Sun-Kissed, Not Stressed” helps you protect and replenish your skin naturally, while “The Power of Outdoor Play” reminds us why time outside is essential for our kids. Don’t miss “Protein-Forward Breakfasts” for fueling your adventures and “Edible Landscapes” for growing more of what you eat in your own backyard.
Our community is also blooming with holistic events and offerings. Dr. Gloria Sosa leads a July 26 workshop on raising your energy for manifestation. DreamRay SelfCare Studio in Oviedo offers deeply personalized bodywork therapies for anyone needing rest and renewal. Sweet Surrender Yoga’s online teacher training makes it easy to deepen your practice from anywhere. And for those interested in cutting-edge home wellness, Ingrid and Doug Swailes invite you to experience a chemical-free lifestyle with a complimentary in-home trial.
We’re also proud to spotlight Paula and Topher White at Your Holistic Center in Kissimmee, who bring heart-centered nutrition and energy healing to the community. And for those seeking spiritual growth and higher learning, don’t miss the Wisdom of Light Conference in Punta Gorda—an extraordinary gathering of nationally recognized speakers and visionaries.
Nature doesn’t ask us to go far—just to be present. Whether you’re watching the clouds roll by on your porch or spotting a gator from your window at Lake Apopka, the invitation is the same: explore, breathe and be well.
Warm wishes,
Scott and Daralyn Chase
Publishers, Natural Awakenings of Central Florida
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Kissimmee residents seeking a more natural path to well-being will find a welcoming haven at Your Holistic Center, where mind, body and soul come into balance.
Founded by husband-and-wife duo
Paula and Topher White, the center offers a deeply personalized approach to wellness using holistic methods that address the root cause of health concerns.
Paula White is a Certified Nutrition Practitioner with a passion for helping individuals uncover nutritional imbalances and reclaim their health. Through advanced tools like Nutrition Hair Analysis, she creates customized plans to support healing from the inside out. Topher White brings his expertise in sound therapy and energy work, offering services such as chakra and aura cleansing, tuning forks therapy and ionic foot detox baths to promote energetic alignment and relaxation.
Together, they offer a warm, down-to-earth experience that meets each client where they are. Whether you’re struggling with fatigue, stress, chronic conditions or simply seeking to elevate your wellness, Your Holistic Center offers a full spectrum of services including support for Lyme disease and even pet wellness care.
Conveniently located in downtown Kissimmee, the center is designed to be a peaceful retreat where clients can feel seen, heard and supported in their health journey. For more information or to book an appointment, visit YHCLife.com, call 407-350-5370 or stop by 400 Church Street, Suite 101, Kissimmee. Explore a more balanced way of living—naturally. See ad, page 11.
Power Your Gut Naturally with a Special Reader Discount
When it comes to gut health, not all supplements are created equal. Intestinal Fortitude has earned a loyal following for its line of custom-blended herbal formulas and precision probiotics—now available at 20 percent off exclusively for Natural Awakenings readers.
Years of research and experimentation have gone into crafting these targeted supplements. The probiotics used are explicitly grown to their high standards and encapsulated in ratios unique to their brand, meaning you won’t find anything like them on store shelves. These blends were designed to support individuals dealing with inflammatory gut issues such as Crohn’s disease, ulcerative colitis and irritable bowel syndrome.
Customers say that ordering directly from IntestinalFortitude.com provides excellent customer service, efficient order processing and same-day tracking on shipments. Additionally, every purchase is backed by a 120-day money-back guarantee, ensuring a risk-free investment in health.
For people who are new to natural approaches or anyone seeking a gut-friendly upgrade, Intestinal Fortitude offers exceptional quality, transparency and results.
Use code NATURAL20 at checkout to receive 20 percent off first order. See ad, page 19.
Cathryn Valor, owner of Sweet Surrender Yoga and Holistic Wellness, offers yoga and wellness sessions, classes, retreats and trainings. A 200-hour, online, self-paced, Hatha yoga teacher training is being offered for just $399.
The training, Ascension Of The Soul, is ideal for anyone interested in teaching yoga or learning more about the practice for their own mental and physical health. It’s an inclusive, moving, comprehensive wellness and lifestyle course in mind-body-spirit practice that incorporates asana variations, lesson plans, safety measures and diversity to various ages and physical types. Graduates can teach in studios, health facilities, yoga events and rehabilitation facilities anywhere in the world. The course includes links to a wealth of other resources. Because the course is self-paced, students can study and learn when it’s most convenient.
Graduation requires passing the final exam and submitting a brief video demonstration of teaching abilities. Required reading material Meditation & Positive Energy; Holistic Wellness to a Better You! can be purchased on Amazon. When completed, a Certificate of Completion is granted.
Yoga is for the mind, body and soul connection as well as demonstrated health benefits like reducing blood pressure and easing anxiety. That’s why more physicians, chiropractors, counselors and physical therapists are recommending it to their patients. Add to the list of benefits, increased flexibility and mobility, better sleep, enhanced focus and better cognitive function and it’s clear to see why yoga is an essential activity for people of all ages and why the world needs more yoga instructors.
To register, see sweet-surrender-yoga.getlearnworlds.com. Sweet Surrender Yoga & Holistic Wellness, 1750 W. Broadway St. #112, Oviedo, FL. 786-520-6736. CathrynValorHolisticWellness.com.
Cathryn Valor
Come Home to Yourself at DreamRay Self-Care Studio
In the heart of Oviedo, DreamRay Self-Care Studio offers a sanctuary where you can slow down, reconnect and experience holistic wellness. Founded by Cassandra Morrison, LMT, DreamRay is a space dedicated to intentional self-care that nurtures the mind, body and spirit.
At DreamRay, self-care isn’t a luxury but instead a vital practice that empowers you to show up more fully for yourself and the world around you. Each session is thoughtfully designed to support your well-being through a blend of therapeutic modalities. Services include Swedish, deep tissue and myofascial massage, lymphatic drainage, prenatal and postpartum bodywork, intra-oral massage for TMJ relief, abdominal massage for digestion, hot stone therapy, cupping, facial gua sha, facial acupressure, dry brushing, Ayurvedic scalp oiling, castor oil liver packs, sugar scrubs, Young Living aromatherapy, meditative sound therapy and mindful moments of guided stretching and breathwork.
Enjoy a “take what you need” approach with DreamRay’s full menu of a la carte offerings. By combining modalities, each session becomes a personalized experience tailored to your unique needs. Every visit includes complimentary hot towels, Young Living aromatherapy and ends with a warm cup of DreamRay herbal tea.
Whether you’re seeking rest, relief or renewal, DreamRay invites you to come home to yourself.
Breathe Easier with a ChemicalFree Home Experience
Local massage therapist Ingrid Swailes and her husband Doug are offering Central Florida residents a rare chance to experience what clean, chemical-free living feels like—right in their own homes. For anyone struggling with toxic overload from everyday pollutants found in air, water or household cleaners, this is a breath of fresh air.
Studies show that indoor air can be up to five times more polluted than outdoor air, often contaminated by VOCs, allergens, and mold spores. Common cleaning products and untreated tap water can only exacerbate the toxic burden, contributing to respiratory issues, skin irritation, and chronic fatigue for the family and their pets.
The Swailes family uses state-of-the-art ActivePure technology— recognized by the Space Technology Hall of Fame—along with hydrogen-infused cold water laundry systems and antioxidant-rich structured water to reduce toxins and support whole-body wellness. These methods have been successfully integrated into Ingrid’s healing studio, yielding exceptional results.
Now, they’re inviting local residents to try this lifestyle with a free 3-day in-home trial—no strings attached, just a simple request for feedback.
To schedule your chemical-free trial, call or text Ingrid and Doug Swailes at 407-463-8424. Your home—and your body—will thank you.
Cassandra Morrison, LMT
Join Us for the Wisdom of Light Conference
The Wisdom of Light Conference will be held Friday, August 8 through Sunday, August 10 at the Charlotte Harbor Event Center in Punta Gorda. There will be nine experts from across the country, presenting on a variety of topics for a transformative weekend of enlightenment and learning. Special guests include Sound Healing Pioneer, Master Teacher Jonathan Goldman, Spiritual Teacher Lori Spagna, Psychic Explorer & Medium Mark Anthony, and Author/Filmmaker Alan Steinfeld.
“We’re thrilled to bring such exceptional speakers to the East Coast—many of whom rarely appear in this region,” says producer Mary Ellen Popyk. “In addition to the high-level presentations, attendees will enjoy special music each day, plus a unique Lion’s Gate Circle on Friday afternoon (8/8). The conference also runs alongside Spirit Fest, which will feature 90 top vendors from across the nation. Conference admission includes access to Spirit Fest as well.”
The conference admission begins at $150 for a day pass with other options. Visit WisdomOfLightConference.com for more details. Charlotte Harbor Event Center, 75 Taylor Street in Punta Gorda. See ad, page 21.
Workshop: Best Practices for Raising Your Energy Level for Manifestation
Unlock the power of manifesting to magnetize your deepest desires at a workshop led by Gloria M. Sosa, M.D., on Saturday, July 26, from 10:30 a.m. to 1:30 p.m. at the Magnolia Yoga & Wellness Center in Longwood. Space is limited. Registration is $66 and includes all materials.
Attendees can expect a transformative three hours of uplifting and enlightening learning and empowering manifesting in different ways. The workshop will cover how to harness one’s energy for focus and clarity, proven techniques to elevate frequency for effortless manifesting, expert tips to amplify vibrational energy and powerful best practices to improve manifesting abilities.
“Together, we’ll explore multiple methods, and I’ll share with you 15 plus empowering techniques to manifest your dreams,” says Sosa, who is a certified theta healer, Reiki master, sacred geometry facilitator and spiritual life coach.
Location: Magnolia Yoga & Wellness Center, 11 W. Magnolia Ave., Longwood, FL. Register by July 24 at 407-900-6499 or ladymasternada.6ray@gmail.com. See ad, page 13.
A recent study published in the journal Nature suggests a potential link between the shingles vaccine and a reduced risk of developing dementia. To investigate this correlation, the researchers analyzed data from a population of Welsh individuals residing in the United Kingdom. Adults born after September 2, 1933, were eligible for a free vaccination, whereas those born before that date were not. Nearly half of the eligible individuals received the vaccine, compared to a negligible number that missed the cutoff date.
The researchers compared the dementia diagnosis rates of the two groups and found that the vaccinated subjects were 20 percent less likely to develop dementia in the subsequent seven years as compared to the unvaccinated group. Notably, the protective effect was more pronounced in women than in men. Hypothesizing why the shingles vaccine had this effect, the study’s senior author, Dr. Pascal Geldsetzer, told The New York Times, “Inflammation is a bad thing for many chronic diseases, including dementia, [so] reducing these reactivations and the accompanying inflammation may have benefits for dementia.”
The shingles virus, which is caused by the same virus responsible for chickenpox, can remain dormant in nerve cells for decades before reactivating in older adults as their immune systems weaken. Symptoms include burning and tingling sensations, painful blisters, numbness and chronic nerve pain. According to the U.S. Centers for Disease Control and Prevention, approximately one in three Americans will develop the condition in their lifetime, but only about one-third of adults over
Novel Defense Against Infections
A study by Israeli researchers published in the journal Nature reported that cellular structures known as proteasomes not only facilitate the breakdown of damaged proteins, but also generate small protein fragments, collectively referred to as peptides, that attack bacterial infections. Using lab experiments and computer modeling, the scientists identified hundreds of thousands of potential antimicrobial peptides from normal proteasome activity.
the age of 50 have been vaccinated.
The study demonstrated the enhanced ability of proteasomes to produce protective peptides when confronted with a bacterial infection. To test this, scientists inhibited proteasome production in one group of human cells and left another group unaltered. Both groups were then exposed to salmonella. The infection thrived within the cells lacking proteasomes but was eradicated in the control group. This discovery could lead to the development of improved antibiotics and other infection-fighting therapies.
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TEK
At-Home Cervical Cancer Screening
While the Pap smear helps diagnose more than 13,000 cases of cervical cancer annually in the United States, nearly a quarter of American women are lagging behind in their screening regimen due to various factors, including discomfort, pain, invasiveness or even traumatic experiences associated with the procedure. Recently, Teal Health, Inc. received approval from the U.S. Food and Drug Administration for an alternative cervical cancer screening device that can be used at home.
The Teal Wand enables individuals to self-collect vaginal samples using a swab, which is subsequently mailed to a laboratory for testing purposes, where it is analyzed to detect the human papillomavirus (HPV), the virus that causes nearly all cervical cancers. A clinical study demonstrated that the Teal Wand was as effective as a Pap smear in detecting early-stage cervical precancers. Among the study participants, 94 percent preferred the self-collection method over the Pap smear, and 86 percent expressed a willingness to maintain regular screening if provided with this alternative option.
U.S. Air Quality Is Declining
According to a report from the American Lung Association (ALA), approximately 156 million Americans, or 46 percent of the population, lived in areas with unhealthy air quality from 2021 to 2023, the period of analysis in the most recent report. This represents a higher number of individuals than at any time in the preceding decade. Bakersfield-Delano, California, was the region most affected by pollution.
The report suggests that the United States is experiencing a decline in clean air measures. Record-breaking heat, drought and wildfire smoke caused by climate change are damaging air quality throughout the country. The ALA’s analysis is based on official air quality monitoring sites maintained by federal, state and tribal governments.
An unrelated 2023 report from Stanford University, published in the journal Nature, estimated that wildfire smoke has undone about a quarter of the progress achieved under the Clean Air Act of 1963.
Seeing a New Color
It is estimated that the human eye can see almost 10 million different colors. In a paper published in Science Advances, scientists described a precise laser setup that stimulated the retinas of five participants, three of which were co-authors of the paper, to perceive colors beyond the normal human visual range.
The procedure, called “Oz”, involved delivering minute doses of light to the cone cells in the eye responsible for detecting the color green. Each participant observed a saturated bluish-green color resembling teal, which the researchers named “olo”. The participants confirmed that olo was beyond the standard visual range by comparing it with a teal-colored laser and adjusting the saturation by subtracting white light.
Solar-Powered Sea Slug
The waters off the coast of the Philippines harbor a tiny sea slug known as the leaf sheep. Measuring only seven to eight millimeters in length, this remarkable marine invertebrate has black eyes, insect-like antennae with black tips that resemble sheep’s ears and spiky green appendages distributed across its body known as the cerata.
The leaf sheep feeds on Avrainvillea, a species of algae. After ingesting the algae’s cells containing chlorophyll, the slug stores it in the tissues of its cerata for up to 10 days. This allows the slug to supplement its algae-based diet with photosynthesis, a process typically reserved for plants that converts sunlight into energy.
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Chilean Deep-Sea Ecosystems Discovered
An international team of scientists aboard a Schmidt Ocean Institute research vessel embarked on a 55-day expedition to explore cracks in the ocean floor along the Chilean coast. The cracks release methane gas bubbles into the ocean, feeding microbes that support a diverse array of life forms.
The team used remotely operated, unmanned underwater vehicles to dive up to 9,800 feet below sea level, allowing them to map the methane seeps, as well as four previously unexplored underwater canyons. The deep-sea ecosystems they discovered differed from site to site. At least 60 new species were identified.
Notable observations included red cusk-eels, a highly valued fish in Chile; large Humboldt squid; a bioluminescent anglerfish; and chemosynthetic clam beds that are able to survive without sunlight.
The West Japan Railway Company replaced a 75-year-old train station in just six hours using 3D-printed components that were assembled overnight, between the last train at night and the first in the morning, directly adjacent to the site of the old station. Measuring only 100 square feet, the innovative 3D-printed station has a minimalist design and white color scheme.
The company estimates that it saved more than two months of nighttime construction work and half the cost of a traditional structure. The printing was done by the construction company Serendix at a factory 500 miles away. The parts printing procedure and concrete reinforcement took seven days to complete.
using techniques tailored to
to
As a Medical Doctor for over 40 years, my Specialties also include:
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• Sacred Geometry Meditation Facilitator
• Certified Reiki Practitioner
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Rescuing Old Items for Garden Décor
Upcycling—the process of giving discarded or worn items new life—offers a sustainable alternative to wasteful consumption. By transforming ordinary objects into artistic creations, we can express our individuality and contribute to a more environmentally conscious society. The garden presents an ideal platform for upcycling because it allows us to repurpose obsolete items at low cost.
Whether we turn a rusty wheelbarrow into a flowerbed, salvage a thrift store teapot to use as a planter or rescue a wellworn table to become an outdoor potting station, our creativity can transform any outdoor space. Reviving haggard chairs and benches with vibrant colors or intricate designs elevates garden seating to new heights. Filling a retired bathtub or sink with plants, repurposing an unused clothing rack for hanging plants or turning a secondhand bookcase into a vertical garden are fun and surprising projects.
Repurposing Ideas
• For a touch of functional whimsy, fill chipped teacups with birdseed and hang them on tree branches.
• Paint and decorate discarded tires, then fill them with plants.
• Use shutters and doors as garden dividers.
• Lean an old wooden or metal ladder against a tree and place potted plants on the rungs, or use it as a trellis against a garden wall.
• Position an old bike to support climbing clematis, roses, ivy or morning glories.
• Use scraps of wood, bricks or pallets to create a rustic walkway.
• Turn metal or enamel colanders into hanging planters with built-in drainage.
• Use a weatherproofed baby carriage or doll stroller to showcase potted flowers on a porch, under a tree or at the edge of a garden.
• Turn old stainless-steel cutlery or wooden kitchen utensils into wind chimes or mobiles.
• Place tea lights in empty jam jars to light garden paths.
• Nestle a plant in a broken terracotta pot for a rustic, bohemian vibe.
• Use buckets as hanging planters for herbs, ferns or flowers.
• Fill old rubber boots with soil to make quirky planters and place them around the mailbox or front door.
Safety Tips
• Reinforce any loose parts to ensure that furniture, ladders and other objects can hold the weight of plants.
• Drill holes in items used as planters to provide proper drainage.
• Weatherproof wooden and wicker items with exterior latex paint, stain or sealants. Consider eco-friendly options such as versatile milk paint in earthy or vibrant hues. Remember to protect metal décor with an anti-rust coating or paint.
Solomiia Kratsylo from Getty Images/CanvaPro
Cindy Russell from Getty Images/CanvaPro
The Microadventure Mindset
Finding Natural Splendor Close to Home
by Carrie Jackson
While many of us dream of epic journeys to faraway places, humbler excursions can also provide unforgettable memories and experiences. British adventurer and bestselling author Alastair Humphreys coined the term “microadventure” to describe a brief and inexpensive outdoor jaunt close to home. From a weekend getaway on a nearby hiking trail to an afternoon visit at a local park, microadventures offer flexible scheduling, budget-friendly options, health benefits and a deeper connection to Mother Earth.
“I think that microadventures are popular right now because we are short on time, and money is tight for many people,” says
Humphreys, a National Geographic Adventurer of the Year. “We are ridiculously busy in our daily lives, but we are also craving the physical and mental respite of time in nature—fresh air, exercise and time away from our cursed phones. It’s great to have the adventure of a lifetime, but until that lucky opportunity comes around, why not try to have a lifetime filled with tiny little experiences squeezed around the margins of busy daily life?”
Nearby Adventures
Humphreys has traveled the globe experiencing extraordinary adventures such as rowing across the Atlantic Ocean, walking the length of the holy Kaveri River in India
and traversing Iceland by foot and packraft. More recently, he dedicated a year to enjoying adventures in his own neighborhood, as recounted in his book Microadventures: Local Discoveries for Great Escapes.
“I focused on the single, small local map centered around my home, covering about five miles in each direction from my front door,” explains Humphreys. “At first, I worried that this would be too small, too boring or too claustrophobic. But I realized that once I slowed down, paid attention and had an adventurous mindset every day, I started to discover new places close to home I’d never seen before—new streets, new parks, new patches of woodland, new places to run. I found fragments of wild places where I could sit with a cup of coffee, all within sight of the skyscrapers of the biggest city in my country.”
Humphreys encourages others to embark on a similar year of localized exploration, reminding them to establish realistic goals and remain open to novel experiences. He also suggests aligning activities with the seasons to harmoniously celebrate the natural order. Visit the same spot during each equinox and solstice, for example, to appreciate the way the landscape changes over the course of a year. A mountain view or shoreline feels and looks different in spring, summer, autumn and winter.
“Declare your intention and outline your plans,” Humphreys recommends. “Sleep outside one night. See a sunrise blaze across the sky for a romantic Valentine’s Day. Celebrate blue moons and other celestial events.” Natural splendor is all around us.
Awe and Resourcefulness
Kameron Stanton is the chief operating officer and event manager for Black People Outside, a Chicago-based organization founded during the pandemic to encourage people of color to get outside and explore. A weekend trip with his partner, Chevon Linear, to the Grand Teton National Park during lockdown was a memorable experience. “Seeing the stars so clearly at night unlocked something in us,” Stanton recalls. “We regained a respect for Mother Nature and what the beauty of the outdoors could do for your psyche.”
A microadventure in nature presents Stanton with unique survival challenges. “In the city, everything is zooming past you so quickly. When you are outside in the wilderness, you are often alone with your thoughts and have to fend for yourself in a different way,” he explains. “If you don’t build a fire, you’re going to be cold. If you don’t have the right equipment, you could get in trouble. There are little things the outdoors can teach you in a controlled manner. You learn lessons in planning and structuring your day, while still having fun and discovering new things about yourself and the world you’re in.”
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Nature’s Rewards
“Activities like hiking help build strength, endurance, respiratory health, weight loss and so many other physical elements,” Stanton asserts. “Most people you meet who regularly spend time outdoors tend not to be angry and upset. They’re looking at the brighter side of things because they are literally around brighter things. Nature feeds you and helps you feel grounded with your thoughts and feelings.”
Microadventures can also be opportunities for social engagement. Stanton suggests joining a local club related to an interest such as fishing, running or birdwatching. “Once you start having microadventures, you’ll connect with like-minded people, and you never know where that may lead you,” he says.
There are myriad ways to enjoy a microadventure in almost any environment, including hiking, kayaking, biking, skiing, climbing, rollerblading and fishing. “Forest preserves and state and national parks offer incomparable views and trails year-round. They tend to have a low admission price, and most are accessible as long as you have a vehicle,” says Stanton, noting that a lazy afternoon fishing or tubing down a river may be just a short drive away.
Planning for a Hiking Trip
Day hiking has become a popular pastime, in part because it combines many of the advantages of microadventures. “It offers a perfect opportunity to break away from the routine, explore nature and enjoy the mental and physical benefits of
being outdoors," says Jacqueline Kehoe, a journalist and expert advisor for Recreational Equipment, Inc. (REI), which provides a wide range of equipment, apparel, workshops and other resources for adventure seekers. Similar gear retailers include Backcountry and Sierra Trading Post.
“Whether you’re planning a short stroll through a local park or a longer trek up a nearby mountain, you always want to be prepared,” Kehoe advises. “Packing the right gear will help you make the most of your time on the trail, whether you’re a seasoned hiker or just starting out.” For most microadventures, a small hiking pack should suffice for carrying the necessary gear.
What to bring depends on multiple factors, including trail conditions, weather, the hike’s difficulty and the duration, which can range from a couple of hours to an entire day. Kehoe recommends bringing ample food and water to stay energized and hydrated, even on shorter hikes. A good starting point is one liter of water per person per hour, but this amount should be adjusted based on individual needs and the intensity of the hike. “Once your hike is longer than a few hours or goes into unfamiliar or backcountry terrain, the essential gear list grows,” Kehoe counsels.
Weather-appropriate clothing can make or break an adventure. “Dressing in moisture-wicking layers can help you stay comfortable. The weather may change quickly, so it’s important to be prepared for various conditions. Choose sturdy, comfortable shoes that provide good support and traction. Proper footwear can prevent injuries and make your hike more enjoyable,” says Kehoe.
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Safety should always be the top priority. “If you’re going somewhere that is unfamiliar, having the right tools can help you stay on course and find your way back if you get lost. Whether it is a smartphone app or map and compass, orient yourself with your tools and your surroundings before heading off on the trail,” Kehoe suggests. “A basic first-aid kit is useful for treating minor injuries. Include items like bandages, antiseptic wipes and any personal medications. A knife or multitool can be handy for various tasks, from cutting food to making repairs.”
Creating Memories
With a little creativity and planning, microadventures can become a joyful addition to an active lifestyle. Humphreys encourages people to step outside, even for short periods of time, asking, “What can you do in the evenings to relax rather than watching Netflix? Can you find a little patch of nature or even a tree to sit beneath when you eat your lunch? Maybe your kids would like to eat breakfast in the park this weekend rather than in front of the TV. Learn to identify a new bird. Forage for your own food. Sleep under a full moon. Share a microadventure with a child to create lifelong memories.”
Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.
Gut health is the key to overall health.
~Kris Carr
Sun-Kissed, Not Stressed
Keys to Protecting and Replenishing Summer Skin
by Megy Karydes
As summer’s longer days encourage outdoor activities, we face heightened exposure to solar radiation and other environmental irritants. Skin protection becomes a priority, and conventional options often employ synthetic ingredients that can irritate sensitive skin and cause adverse environmental effects. Natural alternatives offer a gentler and more sustainable approach to maintaining healthy and resilient skin all season long.
Summer protection extends beyond aesthetic and physiological considerations. According to the American Academy of Dermatology, individuals of all ages are susceptible to skin cancer, with about one in five Americans developing the condition during their lifetime. Because solar radiation can cause burns, skin
cancer and premature aging, avoiding the most intense rays between 10 a.m. and 2 p.m., seeking shade, applying sunscreen and wearing wide-brimmed hats and sun-protective clothing are some of the easiest safeguards.
Protective Ingredients
During the summer months, the skin takes a beating from heat, sweat, sun exposure and frequent washing, so using products that both soothe and restore balance is important. Natural ingredients, including oatmeal, honey and lavender, offer gentle yet powerful options for protecting and soothing skin.
Oatmeal locks in moisture, eases inflammation and soothes irritation caused by sun exposure or sweat, according to the
Cleveland Clinic. When finely ground into what is known as colloidal oatmeal, its efficacy is amplified, forming a protective barrier that hydrates and calms sensitive skin. Its popularity in creams, lotions and sunburn treatments stems from inherent anti-inflammatory and moisturizing properties.
Honey serves as a natural humectant that draws moisture into the skin. Recent research published in Pharmaceuticals indicates that products with higher concentrations of the sweet nectar provide improved skin hydration and reduced wrinkle depth. Floral honey, rich in natural sugars, is more effective at boosting moisture than forest honey. Even with different variants or quantities, honey-infused products feel luxurious and gentle on the skin.
Rachel Sloan, a Chicago-based beekeeper and founder of Nature’s Trace Company, frequently incorporates ingredients from her garden and hives into small-batch, nature-inspired soaps designed for gentle cleansing and nourishment. She uses both raw honey and finely ground oatmeal in many of her soaps.
Renowned for its anti-inflammatory properties, lavender essential oil is another popular ingredient. When diluted in a carrier oil, it may be effective in soothing minor burns due to its pain relieving and antimicrobial qualities. Julie Williams, a medical herbalist and founder of Leaf People, based in the Colorado Rockies, is drawn to lavender essential oil’s healing properties. It is a key ingredient in some of her products that offer fast, natural relief from sun-exposed skin.
Replenishing Measures
According to both Williams and Sloan, when it comes to summer skin care, most people focus on protection—sunscreen, hats and long sleeves—but what often gets overlooked is replenishment. Even with the best preventative
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measures, exposure to sunlight can leave the skin depleted and vulnerable due to heat, ultraviolet rays and environmental stressors. It is essential to thoroughly rinse off not only sweat and sunscreen, but also the toxins released by the body through heat and exertion.
“Following that cleanse, replenishing the skin with antioxidant-rich ingredients like vitamin E, vitamin C, green tea, ginkgo biloba or gotu kola helps restore what’s been lost and supports cellular recovery,” says Williams. “For those in persistently hot climates, cooling botanicals like rose, burdock root, cucumber and chamomile can soothe mild irritation and bring down surface heat. Incorporating these into your evening routine allows your skin to rest, regenerate and recover while you sleep.”
Taking care of our skin does not have to involve a complicated daily routine. “A lot of people stress out because they’re not sure if they’re using the right product or doing the right things; half the recommendations on social media conflict with each other,”
says Williams. Instead of dwelling on product choices, she suggests that people find what works best for their skin and incorporate it into their daily routine, so that it becomes a constant, like other regular self-care activities.
“If you want to keep it simple in the summer, find one solid, hardworking bar that does it all: shampoo, body wash and exfoliant,” says Sloan. “Your summer skin protection routine should be focused on feeling clean, refreshed and nourished, without the fuss.”
Megy Karydes is a Chicago-based writer and author of 50 Ways to More Calm, Less Stress.
AUG 8-10, 2025
CHARLOTTE HARBOR EVENT CENTER
HIGH-LEVEL SPEAKERS, TEACHERS, AND TOPICS
Ancient mysteries & wisdom, sound healing techniques, planetary evolution, cutting edge science for the body and brain, reincarnation, mediumship, ascension, and much more! Conference also includes 90 Spirit Fest vendors.
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Jonathan & Andi Goldman Sound Healing Master Teachers
Lori Spagna Spiritual Catalyst
Jaap van Etten Metaphysical Ecologist
Alan Steinfeld Consciousness Pioneer
Zahid Hossain Master Astrologer
Eluv Healing Music Artist
Lainie “Sevante” Wulkan The Food Oracle
Dr. Sue Whittaker Master Dowser
Mark Anthony Psychic Medium
Protein-Forward Breakfasts
Starting the Day Strong
by Marlaina Donato
According to the U.S. Department of Agriculture, approximately 85 percent of Americans aged 20 and older consume breakfast daily, with eggs being a common component. Eating protein during the first meal of the day can help us feel full longer, balance blood sugar levels and potentially alleviate chronic anxiety. In addition to complex carbohydrates, fiber and heathy fats, the Mayo Clinic recommends that a nutritious breakfast always include lean protein.
“Protein is the master synthesizer, essential in its role in muscle building, immune function and energy balance,” says Melissa Halas, a registered dietitian nutritionist and certified diabetes educator in California. “Including protein early in the day helps prevent the common energy dip mid-morning and keeps satiety levels high, supporting healthy metabolism and preventing overeating later.” Protein requirements increase during periods of stress, recovery from
injury or surgery, pregnancy or breastfeeding, and life stages such as childhood, adolescence and the golden years.
Thinking Outside the Cereal Box
Typical sweet cereals favored by kids often contain a high sugar content of 12 grams per cup, which is half of the daily recommended added sugar allowance for young children, as outlined by the American Academy of Pediatrics. Replacing low-nutrient, high-carbohydrate choices like white-flour pancakes and sugary cereal with delicious, plant-based scrambles, naturally sweet or savory breakfast bowls and delectable fruit parfaits can be both simple and satisfying.
Even if our breakfast choices are already healthier, a little extra fortification can do the body good. “Many common breakfasts like oatmeal and avocado toast don’t have enough protein, so it’s a good idea
to be diligent about meeting your protein needs at breakfast. It’ll set you up for better energy, focus and satisfaction throughout the morning, plus better metabolism. The key is combining protein with fiber and healthy fats to keep you full and fueled until lunchtime,” says New York City-based Samantha Cassetty, a registered dietitian nutritionist, author of Sugar Shock and founder of Sam’s Plate, an online nutrition and wellness source.
Whether we incorporate a tablespoon of unsweetened organic almond or peanut butter into oatmeal or layer smoked salmon and cream cheese on multigrain toast, an added source of protein can provide a boost of energy and vitality.
As a single mom, Cassetty understands the challenges of transitioning kids away from sugary foods and highly processed ingredients. She suggests making smart substitutions, such as serving wholegrain frozen waffles topped with berries and protein-rich Greek yogurt or breakfast nachos with whole-grain tortilla chips instead of breakfast tacos in highly processed taco shells. For a fun breakfast parfait, she heats frozen berries until they release their juices and then mixes the warmed fruit with plain Greek or plantbased yogurt. To enhance the texture and nutritional value, she adds a spoonful of chunky nut butter, a sprinkle of nutritious seeds or low-sugar granola.
Boosting the Protein Content
An extra-hearty breakfast can be as simple as adding a scoop of whey or plant-based
protein powder into a whole-grain waffle mix or blending grass-fed gelatin powder into a smoothie. Protein-rich tofu, which is virtually tasteless when unseasoned, not only absorbs any flavors added to it, but also transforms into a luscious pudding when blended with a dash of plant-based milk, cinnamon and dates.
For Halas, tofu scrambled in a pan as an egg substitute and served on a whole-grain tortilla with turmeric and
vegetables offers a well-balanced combination of protein and carbohydrates. She also recommends multipurpose cottage cheese, a favorite of generations past, for breakfast bowls mixed with berries, flaxseeds and walnuts, or spread onto toast with avocado. Fullor reduced-fat ricotta can provide a healthy alternative, as well.
Nutrient-dense pseudo-grains like quinoa and amaranth offer versatility. “Quinoa is traditionally eaten for breakfast in countries such as Peru as a warm porridge known as pesque,” explains Halas. “You can cook quinoa or amaranth in cow or plant milk and top it with fruit, seeds and cinnamon for a warm cereal bowl particularly well-suited for vegetarian, gluten-free and anti-inflammatory diets, making it an excellent alternative to conventional grains at breakfast.”
Cassetty offers a savory variation, saying, “You can use quinoa to make a breakfast grain bowl with sautéed spinach, eggs and
a seasoning like pesto.” She also encourages using dinner leftovers for morning nourishment.
Most of all, breakfast should feel doable. “I recommend making breakfast nourishing, satisfying and practical—something you can prep ahead of time or whip up fast,” advises Halas.
Marlaina Donato is an author and artist. Connect at WildflowersAndWoodSmoke.com.
Einladung_zum_Essen
pixabay/CanvaPro
SOUTHWESTERN-STYLE TOFU BREAKFAST SCRAMBLE
YIELD: 2 SERVINGS
1 Tbsp olive oil
1 Tbsp ghee, butter or vegan butter, unsalted
1 block firm tofu
¼ tsp smoked paprika
1 dash turmeric powder
Smoked salt to taste
2 Tbsp fresh salsa
2 Tbsp fresh guacamole
Drain water from tofu and pat dry, then crumble it by hand or smash it with a fork or potato masher.
Warm the olive oil and ghee or butter in a pan over high heat until melted. Add the crumbled tofu to the pan, moving it quickly from side to side with a spatula for about 2 minutes until it resembles the consistency of scrambled eggs.
Reduce the heat to medium and add smoked paprika and turmeric. Stir until spices are well distributed and the color is even throughout the scramble.
Serve immediately with a sprinkle of smoked salt. Add fresh salsa and guacamole, if desired, on the side or spooned over the scramble.
Recipe courtesy of Marlaina Donato.
HONEY PAPAYA YOGURT PARFAIT
YIELD: 1 SERVING
½ cup plain Greek yogurt (low-fat or fat-free)
½ cup papaya, diced
½ cup low-sugar granola
1 tsp honey
Add ¼ cup of yogurt to the bottom of a 12- or 16-ounce glass. Add most of the diced papaya and granola and a drizzle of honey to the glass. Layer on the remainder of the yogurt. Top with the remaining papaya, granola and honey.
Recipe courtesy of Melissa Halas, MA, RDN, CDE.
The Power of Outdoor Play
Expanding a Child’s Development With the Help of Mother Nature
by Christina Connors
Children are naturally curious. They ask questions, dig in dirt and chase butterflies—not because they have to, but because they are wired to explore. The outdoors acts as a rich learning environment, brimming with sensory experiences, challenges and discoveries. Numerous studies corroborate what many parents and educators already sense: Outdoor play is vital to a child’s physical, cognitive and emotional development.
“The simple act of walking barefoot on the earth, feeling the breeze or placing hands in the soil anchors children in the present moment, calming racing thoughts and settling restless bodies,” says Tara Beall-Gomes, a therapist, certified school counselor and founder of Main Street Counseling, in Connecticut.
A 2019 study published in Frontiers in Psychology reported that children that spent more time in nature displayed improved executive functioning, which encompasses essential skills such as planning, decision-making and problem-solving. The researchers observed that even brief periods of unstructured outdoor play significantly boosted working memory and attention spans in young children.
“What I have found in my own life is that Mother Nature nurtures and heals,” says Terry Murphy, founder of The Healing Chickadee, a grief program for children. “The energy of the trees, flowers, shrubs and grass feeds our souls. My grandkids crave the outdoors, and it brings about a sense of wonder and a deep serenity.”
According to the Children & Nature Network, a comprehensive review of multiple studies revealed that spending time outdoors reduces stress hormones such as cortisol in children. A compelling 2011 study from the University of Illinois demonstrated that children with attention-deficit/hyperactivity disorder (ADHD) that played in open, natural settings exhibited improved focus and reduced hyperactivity compared to those playing indoors or in less green environments.
“The outdoors is nature’s original healing space. One of my favorite things to talk about, especially for kids with ADHD, is how being outside naturally boosts dopamine,” says Beall-Gomes. “Dopamine is the brain’s ‘feel-good’ chemical that helps with motivation, focus and mood regulation— all areas that can be extra challenging for kids with ADHD.”
Nature offers a multitude of joys, adventures and therapeutic benefits. Here are some ways to enjoy the outdoors with the whole family.
Outdoor Exercise : According to BeallGomes, “Activities like running, climbing, biking or even just digging in the dirt get the body moving and help increase dopamine levels in a natural, healthy way. Plus, the unstructured playtime kids get outdoors gives their brains a much-needed break from screens and structured demands, helping them reset and recharge.”
Connecting With Birds: “Focusing on birds, getting quiet and listening to them singing is a great metaphor for joy and resilience,” states Murphy. “A small bird is able to handle very harsh winters and still have a song to sing. This is something we want to teach our kids. Remind them that even though they are small, they can still get through hard things and find joy.”
Scavenger Hunts: A scavenger hunt is an easy, customizable method to engage kids with the natural environment. Whether in a city park or in the woods, these hunts transform every leaf and stone into an integral component of an exciting game. They provide children with the opportunity to
practice and develop a number of life skills. By looking closer at objects and asking questions, they hone their curiosity. Collaborating with siblings or friends teaches them cooperation, teamwork and effective communication. And, analyzing clues sharpens their critical thinking and problem-solving abilities.
Mindful Activities: “You don’t need elaborate plans to benefit from nature. Some of the most meaningful moments come from simple, mindful activities,” explains Beall-Gomes. “One of my favorite suggestions is taking a mindful walk with a child, intentionally engaging all five senses. If you can’t go for a walk, open a window and just be present. Listen to the rustling leaves or birdsong; notice the colors and patterns around you; feel the texture of tree bark, the grass under your fingers or the rain on your skin; breathe in the earthy or floral scents; and if safe, maybe even taste a ripe berry or fresh herb from a garden.”
Community Gardens: “Community gardens are another beautiful space for children to connect not just with nature but with others, offering shared purpose, cooperation and the joy of seeing something grow,” says Beall-Gomes. “Beyond the hands-on experience, gardens help kids practice social thinking skills like sharing space, collaborating, waiting their turn and thinking about how their actions affect the group. These kinds of activities help anchor children in the present moment, reduce stress and build emotional and social resilience, all while having fun outdoors.”
Christina Connors is a writer, singer and creator of a YouTube series for children. Learn more at ChristinaConnors.com.
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Alleviating Arthritis in Dogs
Joint Health Begins in the Gut
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
Arthritis and joint pain cause even the most energetic dogs to slow down. While medications and physical therapy are common treatments, addressing the dog’s digestive system may be the missing link to restoring mobility and comfort.
The Gut-Joint Connection
Inflammation in dogs is commonly associated with injuries or autoimmune diseases such as immune-mediated polyarthritis. However, chronic inflammation can also originate in the gut. The
digestive tract hosts trillions of microorganisms that influence the immune response. When the gut lining is damaged or the microbiome is disrupted, substances may leak into the bloodstream, triggering systemic inflammation that can affect organs and joints.
“As a holistic pet health coach, I’ve seen time and again how joint pain and mobility issues improve when the gut is healed,” says Melissa Knievel Natanson, a holistic pet health coach and canine nutritionist in Pismo Beach, California. “Chronic gut inflammation, dysbiosis or leaky gut can trigger systemic inflammation, which often presents as joint pain. Many dogs with arthritis also have a history of gastrointestinal issues like loose stools, skin flareups or food sensitivities. These could be important clues of a gut-joint connection.”
A 2020 study published in Veterinary Sciences supports this link, revealing notable differences in the gut bacteria of arthritic and healthy dogs. Arthritic dogs had lower levels of microbial families that were more abundant in healthy dogs, including Paraprevotellaceae , Porphyromonadaceae and Mogibacteriaceae . These bacteria are often
associated with a strong gut lining and balanced immune function. The arthritic dogs had higher levels of anti-inflammatory bacteria like Megamonas
Natanson notes that the gut and joints are closely connected through the immune system, and shifts in the microbiome may influence how the dog’s body manages inflammation and responds to joint stress.
Anti-Inflammatory Foods
Omega-3 fatty acids, which are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), may help support joint health and mobility in dogs. A 2010 multi-center clinical study of 127 dogs with osteoarthritis published in the Journal of the American Veterinary Medical Association found that dogs that consumed higher levels of omega-3 fatty acids and lower levels of omega-6 fatty acids exhibited significantly elevated blood levels of EPA and DHA. They also demonstrated improvements in mobility compared to dogs receiving commercial food. Pet owners of the dogs on the test diet reported that their canine companions had an easier time standing up, walking and playing within weeks of starting the dietary regimen.
Natanson recommends incorporating omega-3 fatty acids into a balanced and species-appropriate canine diet to mitigate inflammation. She
emphasizes the consumption of fresh foods that are naturally anti-inflammatory such as fatty fish, bone broth, turmeric, fermented vegetables and antioxidant-rich fruits like blueberries. She also advises against the consumption of ultra-processed kibble, grains and synthetic additives.
Additionally, Natanson recommends manganese-rich foods to support the health of joints and connective tissues because it plays a key role in the formation of collagen, cartilage and joint fluid. Many older dogs are deficient—especially those fed processed diets. Whole-food sources such as green-lipped mussels, pumpkin seeds and blueberries can help replenish this important mineral.
Natanson highlights pumpkin as a gentle, gut-friendly food option. Not only does it provide prebiotic fiber to nourish healthy gut flora, but it also delivers a natural dose of manganese, making it a smart addition for dogs with digestive and joint concerns.
It is important to introduce these anti-inflammatory foods with caution, particularly for dogs with sensitive digestive systems. Natanson warns that while turmeric is a powerful anti-inflammatory, it can cause loose stools in dogs with a leaky gut or active gastrointestinal inflammation. Similarly, sweet potatoes, often seen as
anti-inflammatory, may not be suitable for dogs with gut dysbiosis, yeast overgrowth or metabolic imbalances due to their high starch and sugar content. Natanson says the same can be said for high-fat fish oils that provide excellent joint support but may aggravate pancreatitis or bile-related issues when introduced too aggressively.
Because inflammation can originate in the gut, managing arthritis should involve a comprehensive approach that extends beyond joint-focused solutions. Avoiding processed foods, reducing synthetic additives and prioritizing nutrient-dense meals may help reduce overall inflammation and support long-term wellness.
For pet parents grappling with chronic health concerns like arthritis, Natanson encourages taking one step at a time, advising, “Start with gut health. You don’t need 20 supplements—just focus on whole foods, trust the process and pay attention to your dog’s cues. Simple, consistent changes can have profound results.” A holistic veterinarian or pet health coach can assist pet parents by customizing a diet plan based on their dog’s individual condition and tolerance.
Learn more about Dr. Ruth Roberts’ approach to holistic pet care and wellness at DrRuthRoberts.com.
DAPA Images/CanvaPro
Edible Landscapes
Creating Regenerative Sustenance
by Maya Whitman
The world’s agriculture is largely reliant on the cultivation of single crops upon sizable tracts of land for staples like wheat, corn, soybeans and rice. Known as monoculture, this approach offers efficiency and low-cost produce, but it also carries significant ecological consequences, including the depletion of soil nutrients, ground pollution, increased carbon emissions, water scarcity, crop failures and the loss of pollinators due to degraded ecosystems.
One promising sustainable alternative is the development of decentralized food
forests in small, local settings like rural backyards, urban parks, roadsides and vacant lots. Based on agroforestry—the practice of integrating trees and shrubs with diverse crops—food forests simulate the verticality of a forest while creating highly diverse ecosystems comprised of tiers of edible plants.
According to Science Mill, a Texas-based nonprofit that promotes scientific exploration and education, the ideal food forest is comprised of multiple layers, including a canopy of large fruit and nut trees, an understory of dwarf fruit
ChrisCafferkey
trees, shrubs such as blueberries or currants, perennials and herbaceous plants, ground cover plants like creeping thyme, root crops and climbing vines.
These regenerative, edible landscapes replenish themselves, eliminating the need for annual replanting. Harmonious crops work as a symphonic whole, naturally repelling pests and fortifying the soil. The resulting benefits include water conservation, carbon sequestration, biodiversity, thriving pollinator populations, bolstered local economies and a reduction of food transportation costs.
“By creating a regenerative edible garden in whatever space you have available, you are creating habitats and food for the preservation of nature that allows all life—wild and tamed, present and future—to thrive. No plot of land is too small to start a magic garden,” says Maria Rodale, a master gardener and board member of Rodale Institute, as well as the author of several books, including Organic Manifesto. “For me, it’s not regenerative unless it’s organic, and it’s especially regenerative if we are gardening with and for nature, rather than just for ourselves.”
Tips To Create a Local Food Forest
The first step in planning an edible paradise is consulting a resource such as the U.S. Department of Agriculture Plant Hardiness Zone Map (PlantHardiness.ars.usda.gov) to determine which plants thrive in the local climate zone. Choosing native, food-bearing plants and using organic mulch year-round will enhance the garden’s resilience against extreme weather conditions, and annual rotation of plant families will help prevent disease. In urban or small areas, vertical gardening, which is most easily achieved by adding trellises to raised beds, will maximize the available space for additional plants.
“It’s absolutely not necessary to own a lot of land to create a food forest,” says Rodale,
from Getty Images/CanvaPro
noting that edibles can be grown in pots on windowsills, in the front or back yard, and even on rooftops. She recommends planting an understory of edible berries, as well as herbs and vegetable crops at the ground level. Root vegetables such as purple sweet potatoes “make a beautiful ground cover, and the leaves are even more delicious than spinach. Other roots like horseradish make beautiful and productive landscape plants,” she explains.
According to New Jersey horticulturist and certified arborist Melinda Myers, “Containers are great options for everyone. You can increase growing space and keep the plants handy for easy planting, care and harvesting. I like to invite my guests to pick their own salad ingredients, herbs for seasoning or fresh tomatoes for snacking from containers on my patio.”
Myers, an instructor in The Great Courses series How to Grow Anything and the author of several gardening books, incorporates edible plants with flowers in her garden beds and containers. “‘Bright Lights’ Swiss chard has colorful stems and makes a nice vertical accent in containers. It combines nicely with pansies and colorful lettuce in the spring and fall,” she says. “I love to grow asparagus at the back of my perennial gardens. I harvest the spears in spring, and once the greenery appears to replenish the plant’s energy, I have a nice, ferny backdrop for the flowers.”
Community Consciousness
Sharing a garden surplus with neighbors, senior centers and other organizations
that need nutritious produce can have a far-reaching positive impact. Collaborating with fellow gardeners to swap helpful hacks or share garden chores can also be a blessing. “People are so busy these days that working with others provides lots of benefits,” says Myers, praising the round-robin approach “where you help each other tend your gardens, share food and drink and have some time to socialize.”
Creating a food forest aims to foster a thriving ecosystem and a sense of community that extends to nature. “Let the weeds be part of your garden,” exclaims Rodale. “Many common weeds are habitats for the bugs that feed birds and are edible and medicinal. I noticed that groundhogs and rabbits preferred the weeds to my vegetables when I stopped weeding so heavily.”
Maya Whitman is a regular contributor to Natural Awakenings.
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Calendar of Events
WEDNESDAY, JULY 9
Underground Networking Circle for Health & Wellness Professionals –7-8pm. A monthly after-hours meetup for local health and wellness professionals in Winter Park and Lake Mary areas. Hosted by Hope Clark and Amanda Charles, this gathering offers a refreshing, intentional approach to networking. Each month, a new host shares their specialty in a brief spotlight, followed by short introductions from attendees. No dues, no referral quotas, just meaningful, word-of-mouth connections. Free. Various offices in Winter Park and Lake Mary areas. Text “Lake Mary” or “Winter Park” to 386-280-7511.
SATURDAY, JULY 12
Discover the Power of Vibrational Health – Noon-3pm. Learn the fundamentals of vibrational science with Vibrational Intuit Ted Skorman, joined by special guest Jennifer Barnds from the Vesica Institute. This transformative seminar offers handson insights into vibrational wellness and energy healing—limited to just 50 participants for an intimate, immersive experience. Ticketed (check site for pricing). Mehta Metaphysical Center, 1201 Louisiana Ave, Winter Park. MehtaMetaPhysicalCenter.com/event.
SATURDAY, JULY 19
Being Loved Group Meditation –11:30am-2pm. Immerse yourself in a heartcentered metaphysical meditation exploring unconditional love, soul alignment and divine connection. Experience guided practices to activate your heart resonance, connect with your higher self and embody the frequency of true love. Ticketed (check Eventbrite site for pricing). Mehta Metaphysical Center, 1201 Louisiana Ave, Winter Park. MehtaMetaPhysicalCenter.com/event.
Lacto-Fermentation for Beginners –6-8pm. Discover the ancient art of lacto-fermentation in this beginner-friendly class led by herbalist Jaime Boswell. Learn how to safely ferment vegetables at home, understand the health benefits of probiotic-rich foods and take home your own jar of sauerkraut. Approved for 2 CEUs through the Florida School of Holistic Living. All materials included. $40. Orlando/Altamonte – Exact address emailed after registration. 407595-373. Office@HolisticLivingSchool. org. HolisticLivingSchool.org.
Plan Ahead
AUGUST 8-10
Wisdom of Light Conference, Friday August 8 through Sunday August 10. Expert presenters from across the country in spiritual enlightenment, earth energies and much more. Tickets start at $150. Visit WisdomofLightConference.com. Charlotte Harbor Event Center, 75 Taylor St, Punta Gorda.
SATURDAY, JULY 26
Best Practices for Raising Your Energy Level for Manifestation – 10:30am1:30pm. Gloria M. Sosa, M.D., presents a powerful workshop on manifesting your desires through vibrational alignment and energy mastery. Learn how to focus your energy, elevate your frequency and apply 15+ practical techniques to manifest with ease. Includes materials and expert guidance in a supportive, uplifting environment. $66 (includes materials). Magnolia Yoga & Wellness Center, 111 W Magnolia Ave, Longwood. 407-900-6499.
SUNDAY, JULY 27
Botanical Secrets: From Doctrine of Signatures to Adaptogens – 10am-Noon. Join Dr. Ellen Kamhi for an engaging exploration of botanical wisdom, from the ancient Doctrine of Signatures to modern adaptogens. Learn to identify plant characteristics that reveal their healing uses and discover how herbs support stress resilience and vitality. Approved for 2 CEUs through the Florida School of Holistic Living. $40. Live on Zoom. 407595-373. Office@HolisticLivingSchool.org. HolisticLivingSchool.org.
Monday
Audubon Park Community Market – 5-8pm. Local food and artisan vendors. Live music. 1842 E Winter Park Rd (NW corner of Corrine Dr & Winter Park Rd in Stardust Coffee parking lot). AudubonMarket.com.
Tuesday
Soothing Yin/Meditation – 6pm. A class that combines breath with longer hold poses for flexibility and to ease stress and anxiety. 75 mins. $20. Sweet Surrender Yoga & Holistic Wellness, 1750 W Broadway St, #112, Oviedo. 786-520-6736. CathrynValorHolisticWellness.com.
Storytellers of Central Florida –7-8:30pm. 1st Tues. Monthly. Winter Park Public Library, 1052 W Morse Blvd. 407-623-3300. WinterParkLibrary.org.
Wednesday
Tai Chi Introductory Class – 6-7pm. Taught by Jim Moltzan, this introductory class will help enhance your range of motion, improve balance and increase strength and flexibility. Open to all ages, it’s a great way to get started with this ancient practice in a supportive environment. Free. Insight Chiropractic Health & Wellness Center, 1551 Sandspur Rd Ste 101, Maitland. InsightChiroHealth.com, Info@InsightChiroHealth.com. 321-926-2997.
Composing Your Life – Free Series by Gnosis Orlando – 7:30-9pm, starting March 12. Learn to become the conductor of your journey through meditation and self-knowledge techniques. To register, see: GnosticsOrlando@gmail.com.
Thursday
Cosmic Yoga Flow – 6pm. This class combines breath, movement, muscle-toning and balance poses in this gentle Hatha movement class. 75 mins. $20. Sweet Surrender Yoga & Holistic Wellness, 1750 W Broadway St, #112, Oviedo. 786-520-6736. CathrynValorHolisticWellness.com.
Friday
Sound Bowl Meditation – 6-6:45pm. Immerse yourself in 45 minutes of deep relaxation while you naturally increase your vibration as the sound bowls emit a miracle tone of healing at a 432-hertz frequency. Bring a mat, blanket, pillow and water. $10. Insight Chiropractic Health & Wellness, 1551 Sandspur Rd, Ste 101, Maitland. 321-926-2997.InsightChiroHealth.com. Facebook:Insight-Chiropractic-Health-and-Wellness-Center.
Saturday
Stretch N’ Balance – 10:30am. A practice to tone muscle and build stamina with movement and breath in a series of standing and balance poses. 75 mins. $20. Sweet Surrender Yoga & Holistic Wellness, 1750 W Broadway St, #112, Oviedo. 786-520-6736. CathrynValorHolisticWellness.com.
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We provide effective and individualized care for optimal patient outcomes. Our insights come from integrating chiropractic, acupuncture, nutrition, exercise, energy balancing, integrative medicine, functional medicine and alternative medicine. See ad, page 2.
Alternative Medicine
Holistic Physicians
DR. GLORIA M. SOSA, M.D. 111 W Magnolia Ave, Ste 2012 Longwood • 407-900-6499
LadyMasterNada.Gray@gmail.com LadyMasterNada.com
Certified theta energy and intuitive anatomy healer. Certified spiritual life coach. Healing body level up (HBLU) facilitator. Sacred geometry meditation facilitator. Certified reiki practitioner. See ad, page 13.
THE CENTER FOR NATURAL & INTEGRATIVE MEDICINE
Kirti Kalidas, MD, ND Amar Kalidas, DO Sara King DNP, ARNP, FNP-BC Kushang Shah, MD 6651 Vineland Rd, #150, Orlando 407-355-9246, DrKalidas.com Instagram@cnimedicine
We offer functional, integrative and naturopathic medicine modalities, including IV therapies, hormone replacement, weight loss, ozone therapy and more. See ad, page 27.
Beauty
PAINT NAIL BAR
1090 N Orlando Ave, Ste 106 Winter Park PaintNailBar.com/winter-park-fl 407-589-9190
Whether it is cleanliness, color selection, client service, nail art, environment, attention to detail or the wonderful energy at PAINT…you name it, we’ve thought of it. We are a non-toxic fume free Nail Bar with your health in mind. See ad, page 17.
Chiropractic
INSIGHT CHIROPRACTIC HEALTH & WELLNESS CENTER
Sean Olenek, D.C 1551 Sandspur Rd, Ste 101, Maitland 407-565-3085
InsightChiroHealth.com
We provide effective and individualized care for optimal patient outcomes. Our insights come from integrating chiropractic, acupuncture, nutrition, exercise, energy balancing, integrative medicine, functional medicine and alternative medicine. See ad, page 2.
For 30+ yrs, find designer brands and unusual fashion, shoes, accessories and more. With Euro and Caribbean influences, French owner Bijou specializes in natural fibers. We carry sizes xs to XXL. 20% OFF during your birthday month!
HOLISTIC OPTIONS
635 Primera Blvd, Lake Mary 32746 407-333-1059
HolisticOptionsinc.com
Experience the best-kept secret for optimal health! We use a closed system. All disease begins in the gut!
Dentistry
HOLISTIC DENTAL HEALTH
David W. Edwards, DMD 541 N Palmetto Ave, #101, Sanford HolisticDentalHealth.com 407-322-6143
Since 2007, I specialize in holistic (biological), cosmetic, mercury-free family dentistry and offer safe amalgam removal. Enjoy our relaxing view overlooking Lake Monroe in Sanford. See ad, page 23.
Eco-Adventures
WINTER PARK SCENIC
BOAT TOURS
312 E Morse Blvd (just east of Park Ave) Winter Park 407-644-4056
ScenicBoatTours.com
Tours include 12 miles within the pristine Winter Park chain of lakes. Perfect for office parties and family gatherings. Please call ahead for large groups. Gift certificates available.
Energy Healing
TACHYON CHAMBER
Orlando • 407-473-6401
Stephanie Ray TachyonEnergetics.com
Move into the high vibrational energies of Love, Joy & Bliss. This Chamber can address all levels: Physical, Emotional, Spiritual. Our website lists many benefits and pricing. See ad, page 7.
Event Space Rental
MEHTA METAPHYSICAL CENTER
1 Purlieu Place, Suite 250, Winter Park 321-203-4688
MehtametaphysicalCenter.com
Host your next event in stunning crystal-infused spaces. Four unique spaces for healing, love, spirit and creativity. Available for hourly rental. See ad, page 39.
Farmers’ Markets Local Vendors
AIN’T Y MAMA’S BAKED BEANS
Arlene J. Guffin, Owner Operator
AintYoMamasBakedBeans@gmail.com
AintYoMamasBakedBeans.com 407-579-0404
Beaning a Taste of Diversity to Your Table. Come get your bean shot samples! Lady Lake Farmers’ Mkt (Tues 9am-2pm) • Bountiful Farms Mkt (Wed 9am-2pm) • Brownwood Farmers Mkt (Sat 8am-2pm) • Mount Dora Village Mkt (Sun 9am-2pm). Call/txt for special orders.
GOOD FILLS
Jennie Lee and Trung Tran 2497 Coolidge Ave, Orlando Hello@GoodFills.co GoodFills.co
Don’t throw away another bottle! Refill it and save money with natural and eco-friendly soaps, detergents and cleaning products from Good Fills! Retail location in College Park and mobile refill van at Audubon Park, Packing District & Windermere markets.
Food & Supplements
INTESTINAL FORTITUDE
Heal Your Gut Naturally IntestinalFortitude.com
Authentic, sciencebased gut health supplements created from personal healing and clinical research. Intestinal Fortitude delivers powerful, natural relief with integrity, excellent customer care and a 180-day guarantee. See ad, page 15.
Gut Health
INTESTINAL FORTITUDE
Heal Your Gut Naturally IntestinalFortitude.com
Authentic, sciencebased gut health supplements created from personal healing and clinical research. Intestinal Fortitude delivers powerful, natural relief with integrity, excellent customer care and a 180-day guarantee. See ad, page 15.
Health Coach
YOUR FAIRYTALE LIFE
Tashina, Certified Professional Coach Virtual From Anywhere
Dreams@DesignYourFairytale.com
DesignYourFairytale.com
For Women Who Want to Write Their Own Story.
Dream Coaching is for women who want to reclaim their individuality and create a life that reflects their unique desires and values. Connect at DesignYourFairytale.com and receive The Unconventional Woman’s Guide to Life straight to your inbox.
Health Food
CHAMBERLINS
NATURAL FOODS
Alt Spgs/Wekiva 407-774-8866 East Orl/Herndon 407-228-1373
Lake Mary 407-936-9470
Kissimmee 407-846-7454
Lakeland 863-815-0001
Chamberlins.com
For over 85 years, proudly serving the Central Florida community with Organics and Local Products.
M & M VITAMINS & HEALTH FOODS
118 Middle St (SW corner of Lake Mary Blvd) Lake Mary • 407-330-2666
MandMVitamins.com
Serving CFL since 2006, we may be little, but we are loyal. Get the lowest prices guaranteed on protein powders. Visit our website and sign up for exclusive monthly discounts! Mon-Sat 10am-6pm, Sun 12-4pm.
Holistic Center
YOUR HOLISTIC CENTER
Paula White, Nutrition Practitioner Topher White, Sound Therapist 400 Church St, Ste101, Kissimmee 407-350-5370 • YHCLife.com
Balancing mind, body and soul through natural therapies including sound healing, ionic detox, tuning forks, chakra cleansing and nutrition needs based on hair analysis to support whole body wellness and holistic healing. See ad, page 11.
Hyperbaric Oxygen Therapy
FLORIDA HYPERBARIC
Dr. Sham Mohammed, DC
100 S Bumby Ave, Orlando FL 407-496-7547
Enhance healing, boost oxygen levels, improve recovery speed, reduce inflammation and increase circulation with our Hyperbaric Chamber Oxygen Therapy. Ask about our special rates! See ad, page 23.
INSIGHT CHIROPRACTIC
HEALTH
& WELLNESS CENTER
Sean Olenek, D.C 1551 Sandspur Rd, Ste 101, Maitland 407-565-3085
InsightChiroHealth.com
In the summertime, when the weather is high, you can stretch right up and touch the sky. — Mungo Jerry
Boost healing, reduce inflammation, and support cellular repair with Hyperbaric Oxygen Therapy. This non-invasive treatment delivers pure oxygen in a pressurized chamber to naturally enhance recovery and overall wellness. See ad, page 2.
Metaphysical
MEHTA METAPHYSICAL CENTER
1 Purlieu Place, Ste 250, Winter Park 321-203-4688
MehtametaphysicalCenter.com
Explore the largest metaphysical center in the U.S. 15,000 sqft of crystal galleries, guided meditations, healers, crystal boutique, and event space rentals available. See ad, page 39.
Nail Salon
PAINT NAIL BAR
1090 N Orlando Ave, Ste 106 Winter Park
PaintNailBar.com/winter-park-fl 407-589-9190
Whether it is cleanliness, color selection, client service, nail art, environment, attention to detail, or the wonderful energy at PAINT…you name it, we’ve thought of it. We are a non-toxic fume free Nail Bar with your health in mind. See ad, page 17.
Nutrition Practioner
YOUR HOLISTIC CENTER
Paula White, Nutrition Practitioner Topher White, Sound Therapist 400 Church St, Ste101, Kissimmee 407-350-5370 • YHCLife.com
Nutrition Practitioner supporting optimal wellness through personalized plans, nutrition hair analysis and holistic guidance tailored to uncover imbalances, promote healing and help clients thrive naturally from the inside out. See ad, page 11.
Functional, evidence- based medicine providing effective and non-invasive ways to treat the root cause of your child’s illness. Newborn to 21 years. ADHD, autism, allergies, asthma.
Pharmacies
MAYASCRIPT COMPOUNDING PHARMACY
1141 Orange Ave, WP 407-740-6292
MayaScript.com
Very competitive prices. Fast turnaround time. Free delivery/ shipping to your home or work. We offer free Bio-identical Hormone Consultations.
Real Estate
JOANNE HARRIS MONROE
LPT Realty
1400 International Pkwy, Lake Mary MonroeJH@Outlook.com RealtorJHM.com 689-500-1568
I’m passionate about helping clients find their dream homes and achieve real estate goals with personalized service. Local expertise and a seamless, enjoyable experience at LPT Realty.
Schools
CENTRAL FLORIDA SCHOOL OF MASSAGE THERAPY
450 N Lakemont Ave, Ste A, Winter Park MassageTherapy.cc 407-673-6776
Take a tour and enroll for the upcoming March 2025 session. Our graduates quickly become certified with our comprehensive programs. This school also offers discounted massage therapy appointments for readers who apply in advance.
FLORIDA SCHOOL OF HOLISTIC LIVING
Local to Central Florida and Online 407-595-3731
HolisticLivingSchool.org
Herbalist training, workshops, classes and continuing education units (CEUs) available. Live in-person and online, plus an entire catalog of on-demand classes.
Shoe And Accessory Repair
THE PROFESSIONAL SHOE REPAIR, INC. Luis Restrepo 407-767-8118
Located inside the Altamonte Springs Mall on the lower level west of JC Penney, I repair all types of shoes, sandals, handbags and clothing alterations. Call for hours. Sometimes I can complete while you wait!
Skin Care
TS SKIN CARE
1520 Edgewater Dr, #A, Orlando 407-999-5008
Mon-Sat: 9am-6pm • Sun: By Appt Only TSSkinCare.com
For over 20 yrs, we formulate our own natural products and offer a variety of skin care services. We also specialize in acne treatments and deep pore cleansing. Visit our website and sign up for discounts!
Are you the right person to LEND A HAND?
Be part of our team as we continue grow. If you’re a confident top-performer and looking for a rewarding commissioned sales position, you may be the person we’re seeking for our part-time marketing/ advertising consultant position. Email us to introduce yourself: Scott@NaturalAwakeningsCentralFlorida.com
Pick Up the Current Natural Awakenings Magazine at Select Vendor Tables
AUDUBON PARK
1842 Winter Park Rd, Orl Mondays 5pm
Vendor:
www.GoodFills.co
Instagram: CMBakari.fl
MAITLAND
1776 Independence Ln (next to City Hall) Sundays 9am-1pm
MOUNT DORA
239 W 4th Ave #237, Mt Dora Sundays 9am
Vendor: Aintyomamasbakedbeans.com
WINDERMERE
Fridays 9am-1:30pm
Vendor: www.GoodFills.co
WINTER PARK
Central Park West Meadow Saturdays 8am-1pm
Spiritual Centers
CASSADAGA SPIRITUALIST
CAMP & BOOKSTORE
1112 Stevens St, Cassadaga (GPS city: Lake Helen) 386-228-2880
Cassadaga.org
Established in 1894, our community has mediums, healers, classes, workshops, tours and events year-round. Seekers are welcome and self-exploration is encouraged. Check out our large spiritual book & gift store. More info on website. See ad, page 27.
MEHTA METAPHYSICAL CENTER
1 Purlieu Pl, Ste 250, Winter Park 321-203-4688
MehtametaphysicalCenter.com
Explore the largest metaphysical center in the U.S. 15,000 sqft of crystal galleries, guided meditations, healers, crystal boutique and event space rentals available. See ad, page 39.
Thermography
CENTRAL FLORIDA THERMOGRAPHY
1555 Howell Branch Rd, Ste B-2 Winter Park 407-622-9090
CflThermography.com
Safe, no-contact, no-radiation thermography exams. Interpreted by Certified MD Thermologists. Offering breast, half body and full body scans. Early detection is key!
VEGETARIANS OF CENTRAL FLORIDA
Meetup.com/VegetariansCF CFVegFest.org
We are a non-profit, volunteer-run organization. Since 2005 we have hosted monthly potlucks and special events, including the annual CFL Earth Day Festival & VegFest. Sign up to receive notices for future events. All are welcome!
Wellness Centers
SERENITY CENTER AND COMMUNITY SPACE
2040 Winter Springs Blvd, Oviedo 407-719-8883
Cassandracurley@aol.com
SerenityCenter.com (MM# 13024)
Our nurturing environment promotes and supports health, well-being and commUNITY. We offer massage therapy, acupuncture, skin care, counseling and more. Space is also available for workshops and special events.
Yoga
1RAW YOGA
“Invest in Yourself”
Mignon Stephan 541 N Palmetto Ave, Ste 102 Sanford • 321-926-3125 1RawYoga.com • @1RawYoga.com
Our mission is to empower, inspire and reach as many people as we can. We focus on diversity and whole-body health while offering an array of products and services. Our classes welcome all and hope to bring awareness to mind, body and spirit. See ad, page 13.
We Want to Promote Your Products! 850-687-0825 or email: Publisher@NaturalAwakeningsCentralFlorida.com
FLORIDA MEDICAL THERMOGRAPHY
June Drennon, CCT 2008 727-729-2711
FloridaMedicalThermography.com
Certified Clinical Thermographer 2008. Mindful wellness with thermography! Knowledge is power. Know your risk factors to make corrections and avoid developing pathology. Call for location convenient for you.
SWEET SURRENDER YOGA & HOLISTIC WELLNESS
Cathy Valor 1750 W Broadway St #112, Oviedo 786-520-6736
CathrynValorHolisticWellness.com
Discover a brand-new studio that offers tranquil-enhancing yoga, tai chi, sound bowl and day spa services. Studio rental with a kitchen is available for various get-togethers and small weddings.
“An imbalanced brain is one that reacts from the past… everything is a
to actually have a chance to harmonize itself, allows a person to respond in the present moment instead of being triggered by the past.”
