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WESTCHESTER, PUTNAM & DUTCHESS COUNTIES EDITION

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© 2025 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

Erica Mills

The Heart of Summer is Close to Home

As summer unfolds before us, bringing with it long, golden days, I find myself reflecting on the simple joys of the season— those treasured moments close to home, wrapped in the beauty of nature and the warmth of family. Being a mom who cherishes time with my son, daughter, husband and our two lovable dogs, I’ve come to deeply value the magic of everyday adventures right in our own backyard.

This month I’m embracing the Microadventure Mindset explained in our feature story—the idea that you don’t need grand plans or faraway destinations to feel inspired and amazed, simply a willingness to explore what’s just outside your door. Often, it’s the spontaneous local outings that leave the biggest imprint. Whether it’s a peaceful morning paddle on the Hudson River, a sunset stroll along the Long Island Sound or a lazy afternoon by a nearby lake or beach, these moments gently remind us that natural splendor is always within reach. If you need a little nudge, be sure to check out our local roundup that begins on page 16 filled with nearby nature destinations perfect for your next outing.

There’s something deeply restorative about giving ourselves permission to slow down. Summer invites us to linger—over a picnic, beneath the stars or during an unhurried walk. I find myself soaking in these unstructured days: the kids laughing in the water, our dogs running free, my husband beside me as the breeze stirs the trees. The sun can be intense, yes, but I welcome its warmth as it reminds me to be fully present. These are the moments I hold close, knowing how quickly time moves. The years are short, and it’s within these simple, quiet adventures that the most lasting memories take root.

My wish for you this summer is that you fully embrace its gifts. Step away from the rush. Notice the beauty. Make space for joy. Take advantage of the many summer events happening all around us—from local fairs to live music—and don’t forget to explore the stunning beauty of our community. With regional lakes, ocean beaches and countless trails just minutes away, adventure is always close at hand.

Here’s to a summer of discovery, joy and the pleasures that make life truly meaningful.

Warmly,

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

Lucky and Brandy Mills Chasing the 2024 Eclipse in Upstate NY

Explore Herbal Wisdom and Modern Healing at Empowered By Nature

Empowered By Nature, in Wappingers Falls, has added several tools, methods and services to support stress relief and whole-body wellness. New offerings include weekly qigong classes, the use of a HigherDOSE infrared pulsed electromagnetic field (PEMF) mat during sessions, standalone mat appointments and a curated line of SUNMED CBD products.

Qigong classes take place from 11:30 a.m. to 12:30 p.m. every Wednesday at Lifestyle Fitness and Yoga, in Poughkeepsie. Dropins are welcome, although registering a day in advance is recommended. “The qigong classes have finally taken off,” says Empowered By Nature owner Lorraine Hughes, RH (AHG).

The HigherDOSE mat—featuring infrared heat, PEMF technology and embedded amethyst crystals—is now included with reiki and reflexology sessions. A 30-minute standalone mat session is also available. Some medical restrictions may apply. “The experience can run the spectrum from being very grounded to highly focused—you choose your setting,” says Hughes.

Hughes is a registered herbalist with 20 years of experience. She offers herbal medicine and nutrition wellness consultations through the lens of planetary herbalism, combining Chinese, Ayurvedic and Western approaches. Additional services include reiki, reflexology, aroma acupoint therapy, and private or group qigong instruction.

“By letting go, it all gets done,” she says, quoting Lao Tzu.

Cost: Qigong drop-in class is $20; 30-minute standalone mat session is $30. Location: Lifestyle Fitness and Yoga, 35 Violet Ave., Poughkeepsie. For more information, call 845-416-4598, email Lorraine Hughes54@gmail.com or visit EmpoweredByNature.net. To register, visit EmpoweredByNature.net.

Infrared Sauna Therapy Helps the Body

Heal from the Inside Out

Infrared saunas use targeted light waves to gently raise the body’s core temperature, producing a deep, therapeutic sweat that begins at the cellular level. This soothing heat penetrates muscles, joints and tissues to stimulate circulation, support detoxification and promote healing from within.

“Infrared sauna therapy is one of the most effective ways to support deep detoxification, reduce inflammation and promote overall healing,” shares Naomi Ortiz-Honor, owner of NLighten Infrared Sauna Studio, in Hastings-on-Hudson. “During a session, the body releases toxins as you sweat—something especially valuable for those managing chronic illness or recovering from Lyme disease and mold toxicity. The infrared heat also eases joint and muscle pain, boosts immunity, improves circulation and even supports healthier skin and mood.”

Infrared saunas typically operate between 110 and 140° F, emitting light that penetrates the skin, creating a deep internal warmth. This induces a sweat response similar to moderate exercise—raising heart rate, boosting circulation and lowering blood pressure. Other reported benefits include improved sleep and mild weight loss through increased metabolism. Ortiz-Honor notes that, as the popularity of this modern wellness tool grows, researchers continue to study its long-term health effects.

NLighten offers 30-minute sessions for routine wellness, 45-minute options for those needing more time and 60-minute sessions for deeper detox and relaxation. Each is designed for providing a fullbody cleanse using the therapeutic power of infrared heat. “It’s truly a full-body reset,” adds Ortiz-Honor.

Location: 157 Southside Ave., Hastings-on-Hudson. For more information or to make an appointment, call 914-222-0539 or visit NLightenInfraredSauna.com.

Photo by Lorraine Hughes

Dog Bizz Now Pampering Pups

Five Days a Week on City Island

Dog Bizz, a recently opened dog wash, boutique and pet service center on City Island, now offers full grooming services five days a week, along with self-service and fullservice baths, in-home pet sitting, daycare and homemade pet treats.

“We strive to make Dog Bizz your dog’s home away from home,” says owner Lisa Encarnacion.

“Whether they’re attending one of our pet events, playing in our dog run or getting a makeover, we give our best to your best friend.”

Encarnacion, who has always had a deep love for animals and has never been without a pet, worked in dog grooming and managed a kennel in her youth before becoming an administrator for two animal hospitals and launching her own pet sitting service. Her experience and passion inspired her to open Dog Bizz in her own neighborhood earlier this year.

The addition of grooming was highly requested. “A lot of people were asking for it, and at first, we could only offer baths,” she says. “We started grooming once a month while we hired staff. Now we’re thrilled to have an amazing grooming team available five days a week.”

Visitors can also treat their pets to homemade dog and cat treats made fresh weekly in Encarnacion’s kitchen. For those dining nearby, Dog Bizz even offers short-term drop-off services, letting pets enjoy their own kind of indulgence while owners explore the island.

Location: Dog Bizz, 313 City Island Ave., Bronx. For more information, call 718-808-1070 or visit Dog-Bizz.com. See ad, page 15.

Where Hemp Meets Happy Hour

Hudson Valley Hemp Co, a family-owned CBD company based in Mahopac, now carries Nowadays, a cannabis-infused beverage line created as an alcohol-free alternative for social drinkers. Available in all-natural pineapple and citrus flavors, Nowadays offers micro-, low- and high-dose options in bottles, shots and mocktail packages. These beverages deliver a light, buzzy experience with quick onset and no hangovers—perfect for those that want to enjoy the social aspects of drinking without the aftereffects.

Founded by Danielle Canora, Hudson Valley Hemp combines the healing benefits of premium, hemp-derived products with luxurious spa services. They offer a variety of wellness services, including massages with cannabis-infused oils, full-spectrum CBD facials and reiki to restore balance to the body. Personalized bodywork, such as ashiatsu and medical massage, is also available and tailored to individual needs.

In addition to its spa services, the store features a full line of hemp-derived products designed to support overall well-being. Now open seven days a week, Hudson Valley Hemp serves as a one-stop shop for those looking to enhance their health and wellness. Gift cards are available, making it easy to share this holistic experience with others.

Location: 888 Rte. 6, Mahopac. For more information, call 845-442-3346, email HudsonValleyHempCo@gmail.com or visit HudsonValleyHemp.com. See ad, page 7.

Pelvic Pow-Her Series Empowers Women to Reclaim Core Strength and Wellness

Tara Gregorio

CarolineKayePhotography.com

Certified herbalist and STOTT Pilates

instructor Tara Gregorio will lead the Pelvic Pow-Her Series from 9:30 to 10:30 a.m. on Fridays from July 25 to August 15 at Ascend Center, in Cold Spring. This transformative four-week course is designed for women experiencing pelvic pain, incontinence and low back discomfort.

Gregorio, who developed the program after the natural birth of her twins in 2013, integrates movement with natural

healing approaches. Women of all ages are welcome to participate, but a prerequisite is that they must be able to climb one flight of stairs and move comfortably from floor to standing positions.

This is a floor-based series designed to help women strengthen and lengthen their pelvic floor muscles using a blend of Pilates, strength training and physical therapy techniques. Participants will learn how to activate their inner core, reduce discomfort and experience a renewed sense of wellness and vitality.

Series cost: $120. Location: Ascend Center, 75 Main St., Cold Spring. For more information or to register, visit TaraGregorio.com or TinyURL.com/Pelvic-Pow-Her-Series.

Annual Fairy Festival Offers a Delightful Afternoon

of Wings, Wands and Wonder

Step into a world of enchantment at the annual Fairy Festival from noon to 4 p.m. on July 19 at Universal Healing Arts, in Cortlandt Manor. This magical celebration offers a whimsical afternoon filled with fun, fantasy and fairy-inspired activities for all ages. Fanciful attire is welcome and guests are encouraged to come with their fairy best intentions ready to celebrate the joy, creativity and wonder of the fairy realm.

With a $25 all-inclusive ticket, children will receive fairy wings, wands, backpacks and other delightful surprises. The event features four hours of hands-on fun, including fairy art crafts, a treasure-filled scavenger hunt, storytelling, music and dance. A special fairy tea party will serve up sweet treats and mystical charms.

Festivalgoers can enjoy whimsical fairy tattoos and pose for photo ops to capture the memories. Lightful Fairy Lisa will offer a fairy dust sprinkling and blessing, while Shima, the Snow Fairy Queen, will share a magical fairy blessing and initiation—an experience sure to spark the imagination and delight the inner child in everyone.

Fairy-themed stations throughout the event include bubbles, fairy dust making and a refreshing water splash zone to keep everyone cool while playing. Adults can also join in the magic with optional fairy card readings available for $15.

Location: 4 Crestview Ave., Cortlandt Manor. For more information, call 914-737-4325. To register, visit UniversalHealingArts.com.

Laurie R. Mallis, MD

Dance Through Life’s Mysteries With Ease

The Dancing Web, a holistic wellness practice with locations in Beacon and Fishkill, offers whole healing through body, mind, spirit and Earth practices.

Founded and directed by Nada Khodlova, MA, BC-DMT, LCAT, The Dancing Web provides individual sessions in dance/movement psychotherapy and herbalism. Openings are currently available. Sacred circle dance events plus women’s and girls’ groups are coming soon.

Khodlova’s work helps individuals move through limiting beliefs and entrenched patterns into a more empowered, authentic way of being. “To live more freely in your body, to feel more joyfully connected to others, to know you are not alone, to find healing in Earth’s medicine and our ancestors’ ways, to be seen, heard and understood—this is what you will find at The Dancing Web,” she affirms.

Individuals on a healing quest are invited to focus on the body/ mind connection in The Dancing Web’s safe space where they can reconnect with themselves, the Earth and their communities. “My mission is to guide you into the fullness of your being, allowing you to create new patterns of connection, understanding, healing and growth,” adds Khodlova.

Cost: Individual sessions are offered on a sliding scale from $125 to $150, with a free 30-minute consultation. Cigna insurance is accepted in-network. For more information or to register for a session, call 646-633-8052, email TheDancingWeb@gmail.com or visit TheDancingWeb.com.

Nada Khodlova

Intuitive & Healing Arts

Energy Healing

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Rebecca Weinstein

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Reiki Healing in Katonah 914-275-2639

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845-677-3517

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New Age Stores

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Psychic Medium

CELESTIAL TOUCH

Laura Schek, Psychic Medium, Reiki Master 7 Arch St., Pawling 845-244-1767 • CelestialTouchllc.com

Reiki

BALANCING 4 LIFE

Anne Bentzen, Jikiden Reiki

Certified Teacher/Practitioner

495 Main St., Ste. 205, 2nd Fl, Armonk 914-588-4079 • Balancing4Life.com

SWEET PEA WELLNESS

Jessie Parker, Owner

Personalized Virtual Sessions SweetPeaWellness.co

Dreams, Discipline and the Summer Dance of Planets

by Colin McPhillamy

As the warmth of summer unfolds, the skies above reflect a season of powerful transformation and inner reckoning. Planetary movements are calling forth both personal evolution and a broader awakening. This is the time for conscious fusion of vision, emotion and purposeful action. With the cosmos in motion, attuning to these celestial rhythms offers a path forward illuminated by clarity, courage and heart.

Navigating the energies of Neptune (transcendent vision) and Saturn (practical realism) may be difficult. Both of these planets are newly close to each other in the sign of Aries, the youthful warrior. To hold these opposite forces in awareness is exactly the challenge and a great opportunity this summer. Simply put, it offers a chance to make dreams come true with disciplined technique and effort.

There is more celestial drama to come. For the past seven years, Uranus has been moving through the fixed Earth sign of Taurus, shaking up and innovating systems to do with security and finances.

Uranus is the most physically eccentric planet of the solar system. It spins on its side and in the opposite direction to the one that turns the Earth. On July 9, Uranus will enter Gemini, the mutable air sign. Expect seven years of accelerated advances in technologies everywhere—and interactive technologies like artificial intelligence (AI) are expected to become even more advanced and vocally present.

Pluto is now established in Aquarius and its slow transit through that sign is revealing tension between personal freedom and ever-greater surveillance and social control. That will continue.

With Jupiter in the sign of Cancer—where it’s traditionally exalted—emotions will flow powerfully. As always with astrology, the direction of flow is a matter of personal choice and this year-long transit holds the potential for heartfelt connection, joyful experiences and an abundance of emotional richness, too.

For Air Signs (Gemini, Libra, Aquarius) More than a breath of fresh air, there may well be a full-blown gale. Ideas may rush in fast and unfiltered, bubbling to the surface with urgency. Expect lively conversations and stimulating exchanges. Keep a notebook nearby to catch the million-dollar idea that may strike in the middle of the night.

For Fire Signs (Aries, Leo, Sagittarius) Put philosophical questions first—the ones asked in reflective silence are best. If visions emerge, practical questions will naturally follow. Great results can occur if this technique or some variation is used. Timing will be important. Resist the urge to rush; thorough preparation is essential before taking action.

For Water Signs (Cancer, Scorpio, Pisces) Now is a time when optimism and empathy are within reach. Setbacks can be overcome or dissolved quickly. Gatherings with family and friends offer warmth and generous hospitality while, at other times, a sympathetic ear is indicated. Practicing compassion, tolerance, and above all, forgiveness, is especially important during this period.

For Earth Signs (Taurus, Virgo, Capricorn) If ever there was a time to “go placidly amidst the noise and haste”, it is now. Take time to consolidate insights and celebrate small victories. Slow down to enjoy the flowers and warmth of summer. Simple acts—planting a tree, painting a fence or writing your story—hold deep meaning. With the full Moon on July 10, practicing gratitude can unlock true joy. Remember to relax with intention and care.

In astrology, no individual is shaped by a single sign or planet. Our lives reflect a dynamic interplay of influences, constantly shifting to present new challenges and possibilities. For deeper insight and personalized guidance, consult a competent astrologer.

Colin McPhillamy, a British-Australian actor and astrologer, offers consultations from his office in downtown Pleasantville. To explore how celestial patterns are influencing both global and personal experiences, visit Pleasantville Astrology.com to book an appointment.

Forest Therapy Immersions Offer a New Path to Wholeness

Residents of Putnam Valley and surrounding communities now have the opportunity to participate in guided forest therapy immersions through Sugar Maple Counseling and Ecotherapy. Offered by founder Valerie Smith, a licensed grief and trauma psychotherapist and certified forest therapy guide, these nature-based sessions are available by private arrangement through October.

“In the chaos of modern life, many of us feel disconnected, anxious or overwhelmed,” shares Smith. “Forest therapy is an accessible, evidence-based practice that helps restore calm, clarity and a sense of connection—both to ourselves and to the Earth.”

Rooted in the Japanese practice of shinrin-yoku (“forest bathing”), forest therapy walks are designed to promote emotional well-being through mindfulness, sensory engagement and connection with the natural world. Each session includes a series of guided invitations, encouraging participants to slow down, observe and interact with the forest environment. A closing tea ceremony, featuring blends made from native plants, and light refreshments provided by Smith, honors the relationship between people and nature.

Smith, who integrates traditional psychotherapy and ecotherapy in her private practice, is the only locally based licensed psychotherapist certified by the Association of Nature and Forest Therapy, the leading organization in the field. She leads participants through a gentle sequence of invitations designed to quiet the mind, engage the senses and cultivate a relationship with the more-than-human world. Smith notes that the forest therapy immersions are not a form of psychotherapy, but rather a complementary path to healing and balance.

Clinical research supports the benefits of forest therapy, including reduced cortisol levels, lower blood pressure, enhanced executive functioning and improved mood. Sessions are typically 1.5 to two hours long, open to individuals of all ages and mobility levels, and held in accessible natural areas throughout Putnam Valley, Garrison and nearby towns. Safety protocols are always supported; Smith is certified in CPR, Wilderness First Aid and has training in herbalism.

Cost: $150 to $200 for a 1.5- to 2-hour private walk; $25 per additional person. Call for group pricing (maximum of 10 individuals). For more information about nature-based grief counseling or to register, call 845-599-1148, email Valerie@SugarMapleCounseling.com or visit SugarMapleCounseling. com. See ads, pages 15 and 17.

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 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.

Two Summer Skincare Essentials from PN Artisan Luxury

Areplenish skin exposed to sun, chlorine and saltwater.

formulated to moisturize, soothe and protect sundamaged skin. “It absorbs very well and leaves a velvety, pampering feel on your skin,” explains Victoria Khasanshina, the founder, CEO and formulator of PN Artisan Luxury. “It is ideal after swimming in pools, lakes and seawater—jojoba is naturally moisturizing, and activated oxygen disinfects skin while oxygenating skin cells.”

Another favorite is their Enriched Coconut Emollient with Activated Oxygen, a nutrient-rich balm designed to promote a summer glow, calm insect bites and repair skin and scalp after sun and water exposure. Like all PN Artisan Luxury inventory, it is crafted from organic, non-GMO ingredients and infused with activated oxygen—a powerful agent valued for its anti-inflammatory, antibacterial, antiviral and anti-aging properties.

PN Artisan Luxury is known for its clean, plant-based skincare backed by science. All products handmade in small batches in the Hudson Valley are safe for animals and humans alike, providing natural disinfection and healing for compromised skin, gums and even ear infections.

PN Artisan Luxury is located in Wingate. For more information, email PNLuxury24@gmail.com. Shop 24/7 at PNLuxury.com.

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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.”

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.

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.

Everyday Escapes

25 Hidden Natural Gems in the Hudson Valley

by Erica Mills

By Nancyon

Creating a microadventure mindset means finding new appreciation for the familiar and Westchester, Putnam and Dutchess counties offer an incredible variety of outdoor spaces where natural splendor is just a short drive or even a walk away.

Here are 25 hidden gems that offer abundant opportunities to refresh, reconnect and rediscover the joys of nearby nature.

WESTCHESTER COUNTY

1Angle Fly Preserve – A 654-acre sanctuary with diverse habitats, providing opportunities for hiking, bird watching and nature study. Primrose Dr., Somers; SomersLandTrust.org.

2Brinton

Brook Sanctuary – Saw Mill River Audubon’s largest sanctuary, encompassing 156 acres with more than four miles of hiking trails through diverse habitats.122 Old Post Rd. S., Croton-on-Hudson; SawMillRiverAudubon.org/brinton

3Bronx

River Reservation Trail – A shaded trail alongside the Bronx River Parkway, featuring waterfalls and peaceful spots for relaxation. Trail access points: Harney Rd., Eastchester to Kensico Dam Plaza, Valhalla; WestchesterGov.com.

4Graff Sanctuary – A 29-acre woodland ridge overlooking the Hudson River, offering serene trails and birdwatching opportunities. Briggs Ln., Croton-on-Hudson; SawMillRiverAudubon.org/graff.

5Larchmont Reservoir/James G. Johnson Jr. Conservancy – A 60-acre expanse of land and water, offering lakeside trails and quiet woodland paths for nature study. 134 Weaver St., Larchmont; Scenes FromTheTrail.com.

6Mianus River Gorge Preserve – A 738acre preserve featuring ancient hemlock forests and a dramatic gorge, offering a remote wilderness experience. 167 Mianus River Rd., Bedford; Nature.org.

7Sheldrake Environmental Center –Located at the Larchmont Reservoir, providing nature education programs and access to Sheldrake Lake and surrounding trails. 685 Weaver St., Larchmont; SheldrakeCenter.org.

8Sylvan Glen Park Preserve – A nearly 350-acre wooded park with wetlands and remnants of historic Mohegan Quarries, offering several marked trails. Morris Ln., Yorktown Heights; YorktownNY.gov.

9Teatown Lake Reservation – A nature preserve with 15 miles of trails, a scenic lake, and diverse habitats. Perfect for family hikes, wildlife viewing and year-round outdoor learning. 1600 Spring Valley Rd., Ossining; Teatown.org.

10Turkey Mountain Nature Preserve – A 125-acre preserve offering summit views at 831 feet, overlooking the Croton Reservoir, Hudson River and NYC skyline. Croton Heights Rd., Yorktown Heights; YorktownNY.gov.

PUTNAM COUNTY

11California Hill State Forest – A vast forestland with unmarked and primitive trails, ideal for those seeking off-the-grid exploration. 44 Peekskill Hollow Rd., Putnam Valley; DEC.NY.gov.

12Clearpool Model Forest – An educational trail system with interpretive signage and diverse terrain, promoting sustainable forestry practices. 33 Clearpool Rd., Carmel; GreenChimneys.org

AdobeStock.com

Teatown Lake Reservation

13Fahnestock

State Park (Catfish Loop Trail) – A quieter trail system within the large state park, featuring rugged terrain and scenic overlooks. 1498 Rte. 301, Carmel; Parks.NY.gov

14Gilead

Cemetery Trails – Short paths winding past a Revolutionary War-era cemetery, blending history and nature. Mechanic St., Carmel; CI.Carmel. NY.us.

15Ice

Pond Conservation Area – A mix of history and habitat, offering peaceful forest walks and opportunities for birdwatching. Ice Pond Rd., Brewster; PCLT.net

16Ninham Mountain Fire Tower – A moderate hike leading to a historic fire tower with panoramic views from the top. Mount Nimham Ct., Kent; HikeThe HudsonValley.com.

17Wonder Lake State Park – A 1,145acre park with more than eight miles of trails encircling a scenic lake, suitable for year-round hikes. 1498 Rte. 311, Patterson; Parks.NY.gov

DUTCHESS COUNTY

18College Hill Park – An urban park offering lovely views and peaceful hilltop trails, perfect for a quick nature escape. 12 Reservoir Sq., Poughkeepsie; CityOfPoughkeepsie.com

19Innisfree Garden – An Asian-inspired public garden blending art and nature in a unique lakeside setting. 362 Tyrrel Rd., Millbrook; InnisfreeGarden.org.

20James

Baird State Park – An underrated spot for woodland walks, golf and family outings, featuring open spaces and picnic areas. 14 Maintenance Ln., Pleasant Valley; Parks.NY.gov

21Norrie Point Environmental Center – Waterfront trails along the Hudson River with marshlands and opportunities for environmental education. 256 Norrie Point Way, Staatsburg; DEC.NY.gov.

22Peach

Hill Park – Features orchard trails and summit views, making it a standout for short, scenic hikes. 32 Edgewood Dr., Poughkeepsie; TownOfPough keepsie.com

23Stissing

Mountain Fire Tower – A short, but steep hike leading to a restored fire tower offering one of the best views in the county. Lake Rd., Pine Plains; HikeTheHudsonValley.com

24Walkway Over the Hudson – A scenic pedestrian bridge spanning the Hudson River, offering panoramic views and connecting Poughkeepsie to Highland. Ideal for walking, biking and photography. 61 Parker Ave., Poughkeepsie; Walkway.org.

25Winnakee Nature Preserve –Woodland trails with old-growth trees and scenic boardwalks, located near historic sites. Van Dam Rd., Hyde Park; Winnakee.org

Each of these destinations exemplifies the microadventure mindset—where a short drive or walk and a sense of curiosity can lead to discovery, peace and joy. Ideal for solitude, exercise or family-friendly outings, the Hudson Valley offers abundant opportunities to experience the restorative power of nature nearby.

Erica Mills is the publisher of two Natural Awakenings editions: Westchester, Putnam and Dutchess as well as Fairfield and Southern Litchfield counties.

Inspired by (shinrin-yoku), reconnects individuals with nature through mindfulness. Valerie Smith, a Certified Forest Therapy Guide and Licensed Psychotherapist, invites you to slow down and rediscover yourself.

VALERIE SMITH, LCSW, CFTG Psychotherapist and Practice Owner

Licensed Clinical Social Worker Certified: IADC, EMDR, Forest Therapy SugarMapleCounseling.com

Walkway Over the Hudson

Photo credit: Dana Boulanger

Ninham Mountain Fire Tower

Photo credit: Dana Boulanger

Micah Mortali on the Cure for Screen Fatigue: Rewilding Your Life

by Robin Fasano

Micah Mortali, author of Rewilding: Meditations, Practices, and Skills for Awakening in Nature, observes that many people today are spending more time endlessly scrolling on their devices instead of forming genuine, meaningful connections. As the founder of the Kripalu School of Mindful Outdoor Leadership, in Stockbridge, Massachusetts, and the newly launched School of Rewilding, Mortali helps individuals shift from screen-centered living to a deeper, more intentional relationship with the natural world.

In his book, Mortali explores how constant exposure to screens leads people to overlook their immediate surroundings—the trees, birds and sky—and instead form artificial bonds with

digital content. He warns that, as technology becomes increasingly immersive and AI-generated content more prevalent, the internet begins to distort reality, making it difficult for people to distinguish what is real and trustworthy. He asserts that this digital overload contributes to a sense of disorientation and disconnection from both the self and the Earth.

What impact do our modern, screencentered lifestyles have on our health and connection to nature?

People are living indoors in front of screens and have simply lost their connection to the Earth. This is the reverse of how our ancestors lived—they spent the majority of their time outdoors. Human beings didn’t evolve to sit at a desk for eight hours hunching over

a computer screen. The way we’re living isn’t healthy for ourselves or the planet.

What do you believe people are truly longing for?

What everyone is really hungry for is to feel alive, to feel good. And that sense of aliveness comes from direct relationship with the natural world. We’re meant to be active and have a relationship with nature. When you’re outside in nature, you’re in a sensory-rich environment; you feel the wind, you hear the birds, you see the leaves rustling on the trees—this is what makes you feel alive.

In what ways are our bodies physically connected to the planet?

The molecules of your body are the same molecules of the planet: oxygen, hydrogen, carbon, water. The air you’re breathing now was on the other side of the planet a few days ago; you’re inhaling oxygen that the trees exhale. Everything is interconnected; there is no separation.

What are some of the scientifically supported benefits of spending time in nature?

Studies show that being outdoors improves mood and sleep, accelerates healing, increases the ability to focus and boosts the immune system.

What does it mean to live mindfully with the Earth?

When you consciously connect with the Earth, you’re no longer fighting the life systems that support you. Instead, you become the Earth’s caretaker. Just like you can feel the presence of nature when you’re in it, nature can also feel your presence. I encourage people to ask themselves: “How can my presence help nature?” (instead of the other way around). Spending time outdoors reminds you that you’re part of the larger cosmos—and dependent on it. The Earth is a living system and our well-being is closely tied to the health of the planet.

What’s one simple practice people can start doing right now to reconnect with nature?

One thing I encourage people to do is to spend time outside each day with no agenda: no phone or devices or exercising—just outdoors in nature with yourself, taking in the sights and sounds with your senses.

Four Ways to Shift from Screen-Centered to Nature-Centered Living

Daily Outdoor ‘Sit Spot’

Go outside every day, rain or shine, in every season. Find a “sit spot” and for 15 to 45 minutes each day connect to the living Earth—to the wind, sun, rain, clouds, trees, plants, flowers and animals.

Walk with Awareness

Slow your pace so each footstep is conscious. Be aware of the sounds that surround you: the crunching of the ground beneath your feet and the soft grass. Send gratitude down through your feet into the ground.

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Grounding

Stand barefoot on the ground (grass, sand or earth) for at least 15 minutes a day. The Earth itself has an energetic frequency and its electrons are healing antioxidants that counteract free radicals. This “Earthing” improves sleep, reduces blood pressure and lowers stress.

4 Natural Light

Wake up each morning to natural light, not the blue light of your phone or computer. Sunlight regulates your brain and body. No phones, screens, TVs or computers in the bedroom. Stay off screens before 7 a.m. and after 8 p.m. Designate one day a week, for instance every Sunday, as a “no technology day” and refrain from all screens.

Learn more about Micah Mortali at MicahMortali.com.

Robin Fasano is a regular contributor to Natural Awakenings.

Get discounts on expert healing programs and courses

readers receive a 30% discount on KnoWEwell memberships.

Join at: nowewell.com/ communi /join-individuals

Micah Mortali

Photo Courtesy: Micah Mortali

The New Cycle of Innovation

How Tech Is Shaping the Future of Bicycling

by Carrie Jackson

Cycling is more about the journey than the destination. Bikes are constantly evolving, offering more streamlined rides to engage cyclists of all ability levels. Recent trends include the rise of gravel bikes and electric bikes, advancements in tubeless tires and the increasing integration of technology. For riders that want to explore challenging terrain or upgrade their daily commute, there are numerous options for safer and more connected bikes that offer an enjoyable experience.

Gravel Bicycles

Multi-surface gravel bikes are built to explore unpaved roads, striking a balance between the lightweight feel of road bikes and the off-road capability of mountain bikes. Gretchen Brauer, general manager of Wheel & Sprocket, a cycling outfitter in

Evanston, Illinois, attributes the growing popularity of gravel bikes to their enhanced versatility, increased safety and superior comfort on rough terrain.

“Gravel bikes can be ridden almost anywhere—on and off-road,” she explains. “The key features are slacker geometries, a longer wheelbase and higher stack heights, which increase the comfort factor and provide better visibility. Wider road tires enable riders to navigate over all sorts of surfaces.”

Andrew Dutton, director of brand marketing at Trek Bicycle, asserts that gravel bikes open a world of adventure that is tough to find on congested roads. “Gravel bikes give riders the freedom to discover scenic, lowtraffic routes with more confidence, comfort and fun,” he says. Design innovations have made it easier than ever to venture

further and discover more. “Modern gravel bikes feature increased clearance for wider tires that offer better grip, more stability and more speed,” Dutton points out. “Integrated storage on models like Trek’s Checkpoint make gravel bikes perfect for everything from one-day races to multi-day escapes.”

Electric Bikes

Electric bicycles employ an electrified drive system that augments the rider’s pedaling power. The motor and battery assist in propulsion. Most e-bikes are equipped with a remote or controller to enable adjustments to the power output. The latest generation features integrated, removable batteries and varied mid-drives that position the motor at the center of the bike frame, making them user-friendly, practical and enjoyable to ride.

In recent years, e-bikes have soared in popularity, in part because they accommodate riders of all ages and fitness levels. “E-bikes allow people to ride farther distances and arrive at their destinations more quickly and less sweaty,” Brauer attests. “Some people maybe wouldn’t be able to ride without the assistance of the motors. With the options of cargo e-bikes, lots of people are able to replace their cars.”

Improved Tires and Brakes

Tubeless tire systems have gained increasing traction for a compelling reason. Frequently found on mid-range to high-end mountain bikes, as well as on gravel and road bikes, they offer improved ride quality and tire construction. “Tubeless tires do not require

the use of an inner tube,” Brauer remarks. “Instead, a few ounces of sealant are put into the tire. Small punctures become instantly sealed, and the ride can continue. When riding, there are a few benefits that include decreased rolling resistance and a lower tire pressure that reduces the risk of a pinch flat.”

Brauer also notes that most bikes are now equipped with wider tires, which contribute to a more comfortable ride without compromising on speed. Disc brakes, which stop the bike by squeezing a brake pad against a rotor mounted around the hub, have become standard on nearly all categories of bikes, providing superior stopping performance in all sorts of conditions.

Social Connectivity

To enhance the riding experience and foster connections among cyclists, riders are actively seeking innovative solutions.

“Technology is linking one rider to another, allowing for near constant communication among cyclists who are not actually riding together,” says Brauer. “A handful of applications track your rides. After the ride is completed, these apps allow riders to compare and compete for digital awards. You can see where and how fast your friends rode and get ideas for routes. It brings a sense of community to groups of people who wouldn’t otherwise be able to connect.”

Safety Features

Dutton notes that technology is making cycling safer. “Recent innovations are helping more people feel confident on the bike and excited to ride,” he shares. “Daytime running lights use a specific flash, focus and range to help riders stand out to drivers more than a mile away, even in broad daylight. Rear-facing radar helps riders stay aware of approaching traffic while making them more visible to others on the road. Digital bells with Bluetooth speakers and advanced sound engineering help riders be heard, not just seen, even in congested areas. Together, these technologies help create a safer, more connected and more confident riding experience wherever the road (or trail) leads.”

Carrie Jackson is a Chicago-based freelance writer. Connect at CarrieJacksonWrites.com.

Yoga, Pilates & Fitness NETWORK

Fitness Studios

MAHOPAC HEALTH-BALANCED FITNESS

Fitness for Active Aging 900 South Lake Blvd., Ste. 6 845-216-6810

HealthBalanced.com

Yoga Retreats

YOGA IN THE ADIRONDACKS, LLC

2 Coulter Rd., Bakers Mills 518-251-3015 • 914-494-2266

YogaInTheAdirondacks.com

Yoga Studios

BEDFORD HILLS

QUANTUM HEALING & WELLNESS

7 Norm Ave.

914-218-3428

QuantumHealingAnd WellnessPMA.com

BREWSTER

LUNA POWER YOGA

Move, Sweat & Breathe 175 East Main St. 845-276-4619

LunaPowerYoga.com

TULA YOGA FOR WELLNESS

Group, Privates, Specialties 22 Sutton Pl. 914-806-3286

TulaYogaForWellness.com

DOBBS FERRY SACRED SPIRIT YOGA & HEALING ARTS CENTER

343 Broadway (on campus of South Presbyterian Church) SacredSpiritYogaCenter.org

MAHOPAC PUTNAM YOGA

30 Tomahawk St., Baldwin Pl. 845-494-8118

PutnamYoga.com

ONLINE STUDIO YOGASHINE

Over-50 Crowd; Private/ Groups Mat, Chair, Therapy – Zoom 914-769-8745 YogaShine.com

SOMERS

ZEN GARDEN HEALTH

COACHING & YOGA

Edit Babboni; CHC, RYT-200 61 Lakeview Dr., Yorktown Heights 917-721-2529

ZenGardenYoga.net

WAPPINGERS FALLS

BACK2HEALTH YOGA Iyengar Yoga 6 Broadway Ave. 845-202-2228

Back2HealthYoga.com

YORKTOWN HEIGHTS

PURE PRESENCE YOGA JV Mall, 650 Lee Blvd. 914-214-8111

PurePresenceYogaNY.com

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 midmorning 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 whole-grain 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 plant-based 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. Full- or 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

JeniFoto/Shutterstock

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.

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.

Foodie Guide

Markets

GREENS NATURAL FOODS

Briarcliff Manor 97 North State Rd. 914-800-9146

Eastchester

780 White Plains Rd., Scarsdale 914-874-5481

Mount Kisco 666 Lexington Ave. 914-864-1274

Somers 57 Rte. 6. (in Baldwin Place) 914-485-8093

GreensNaturalFoods.com

GREEN ORGANIC MARKET

275 S. Central Park Ave., Hartsdale 914-437-5802

FB: GreenOrganicMarket

MOTHER EARTH’S STOREHOUSE

300 Kings Mall Ct., Kingston 845-336-5541

MotherEarthStorehouse.com

NATURE’S PANTRY HV

1545 NY-52, Fishkill 845-765-2023

NaturesPantryhv.com

NATURE’S HARVEST MARKET HV

1955 South Rd., Poughkeepsie 845-296-1069

NaturesHarvesthv.com

WHOLE FOODS MARKET

575 Boston Post Rd., Port Chester 914-708-1985

1 Ridge Hill Rd., Yonkers 914-378-8090

WholeFoodsMarket.com

Restaurant

BROOKLYN ORGANIC KITCHEN

Breakfast, Lunch & Dinner 890 South Lake Blvd., Mahopac 845-621-2655

BOKMahopac.com

nata_vkusidey from Getty Images/CanvaPro

Please call ahead to confirm times and dates. Pre-register early to insure events will have a minimum number to take place. To place a calendar listing, email us before July 8 (for the August 2025 issue) and adhere to our guidelines. Email Admin@WakeUpNaturally.com for guidelines on how to submit listings.

Tuesday, July 1

Native American Medicine Wheel Teachings – 7-9pm. Scott Nelson (Spirit Keeper Brother) teaches the sacred Anishinaabe Medicine Wheel and guiding principles. Adults $40. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.

Wednesday, July 2

Healing Together: Reiki Circle – 1-2pm. Led by Rebecca Weinstein. A community program for cancer patients and caregivers, featuring calming meditation and a collective reiki session to restore balance, support healing and nurture body, mind and spirit. Free. Yablon Cancer Health & Wellness Program at Northern Westchester Hospital, 400 East Main St., Mt. Kisco. More info: 914-242-8146.

Mark Your Calendar

Jikiden Reiki Okuden Seminar

July 3 • 10am-5pm

Add advanced Okuden to your practice with distance healing and mental emotional treatment for bad habits. Prerequisite: Shoden. Includes activations, symbols and partner exercises.

$400 new • $100 review Balancing 4 Life

495 Main St., Ste. 205, Armonk Preregister: 914-588-4079 • Balancing4Life.com

NEXT DEADLINE

7/8/25

Saturday, July 5

Tea with the Animals – 10-11:30am. Join us for a mid-morning cuppa while you meet and learn about the animals on the farm! Participants will harvest and make some scrumptious treats for both us humans and the animals to enjoy together for a tea party. Adults and children 6+ welcome. $15. Hilltop Hanover Farm & Environmental Center, 1271 Hanover St., Yorktown Heights. Preregistration required: HilltopHanoverFarm.org.

Tuesday, July 8

Free Online Lecture: The Circulatory System –7-8pm. Dr. Somesh N. Kaushik, an Ayurvedic and Naturopathic physician, will hold a free online lecture, “Eating in Harmony with Nature: Spring – The Circulatory System,” through the Pawling Free Library. Held online. Registration required through the library: 845-855-3444 or PawlingFreeLibrary.org.

Thursday, July 10

“New” Shimmy Fusion – 6-7pm. With Arletta Hayes, classically trained, multi styles. Shimmy, undulate and awaken new levels of strength, confidence and body positivity. $20. Universal Healing Arts, Cortlandt Manor. Register: UniversalHealingArts.com.

Friday, July 11

Quit with Quinn, Addiction-Free Naturally – 6:30pm, lasts 30-45min. Quit with Quinn addiction-cessation treatments bring remarkable, fast and sustainable results for overcoming all sorts of addictions. Q & A regarding smoking, alcohol, sugar, overeating, weight loss. Free. Details: 914473-2015; QuitWithQuinn.com.

Saturday, July 12

Hudson Valley 5 Rhythms – 5-8pm. 5Rhythms is a dance practice created by the dancer/musician Gabrielle Roth in which participants gather in a supportive community, dancing instinctively to music, guided by a certified teacher/DJ. $22. Ascend Center + Collective, 75 Main St., Cold Spring. Register: 845-264-4444; AscendCenter. com/events-summary.

Monday, July 14

“New” Aura Photography Day – 12-7pm. What does your aura say about you? Discover chakras and aura energy. Includes scan, aura chart and multi-page analysis. $45. Universal Healing Arts, Cortlandt Manor. Register: UniversalHealingArts.com.

Tuesday, July 15

Wednesday, July 16

Creative Writing Workshop – 1:30-3:30pm. With Karen Rippstein, CPT. Explore authentic storytelling through writing prompts, visuals and reflection. Optional sharing, plus time to enjoy Mariandale’s grounds and scenic riverside pool. $35. The Center at Mariandale, 299 North Highland Ave., Ossining. Preregister: 914-941-4455; Mariandale.org.

Mark Your Calendar

Shamanic Vision Quest Retreat with Toltec Mitote Ceremony

July 18-20

Catskill Mountains, NY

Explore and know yourself better, connect to nature, spiritual helpers, and your highest self. Your guide, Shaman, Janet StraightArrow leads you through shamanic ceremonies and journeys to release the past and vision your future. You have time alone to reflect and receive healing, clarity, andconnection. All traditions honored.

$800

Details and sign up on: BeTheMedicine.com

Friday, July 18

Gathering with Grief – 6:30-8:30pm. Each month, Emily guides themed sessions exploring how yoga, breathwork and meditation support the body and mind in navigating grief and regulating the nervous system. All levels welcome. Note: not a substitute for therapy. $40. Yoga Haven, 125 Marbledale Rd., Tuckahoe. Info/register: 914-2635427; YogaHaven.com/events-series.

Magic of the Circle – 7-9pm. Join a monthly spiritual circle here with like-minded souls for conscious living. Sharing, tarot card pulls, meditation. Limit 12. $30. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.

Saturday, July 19

Annual Fairy Festival – 12-4pm. Receive fairy wands, wings and backpacks. Create fairy art, scavenger hunt (lots of party favors), story, music and dance. Fairy tea party, Fun stations to visit and play, plus much more! $25. Universal Healing Arts, Cortlandt Manor. Register: UniversalHealingArts.com

Sunday, July 20

Native American-Style Drumming Circle –3-5pm. Scott Nelson leads to help you raise your vibration and release low residue following Native American traditions. Extra drums and shakers. Families welcome with children 10 and up. Adults $30. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.

Mark Your Calendar

The OM Festival

July 23–27

Arlington, Vermont

A soul-stirring, transformational retreat experience.

Yoga. Dance. Flow. Play. Live Music. Kirtan. Bhakti. Meditation. Vendor Village. Wellness Sessions. Spa. Farm-to-Table Fare. Wine Tasting. Tubing. Cold Plunging. Paint N’ Sip. Celebrate community, healing and joy.

TheOmFestival.com

Friday, July 25

Mark Your Calendar

Move from Grief to Love

July 26 • 1-4pm

Gifted clairvoyant, Lindsey Sass, empowers participants to release personal and collective grief while developing spiritual inner growth through exploration of grief stages, connection with loved ones, journaling and meditation. Receive messages and gain tools to balance your life.

$125

Balancing 4 Life 495 Main St., Ste. 205, Armonk

Preregister: 914-588-4079 • Balancing4Life.com

Sunday, July 27

Sisterhood of the Rose – 2-4:30pm. Join us, Sisters, to support, inspire and reconnect with our bodies and divine essence. Through sound, breath, ritual, movement, plants and essential oils, we will manifest sacred dreams and celebrate love, courage and joy. Hosted by Katya Varlamova, clinical herbalist and founder of Warmicita Herbals. $27. Ascend Center + Collective, 75 Main St., Cold Spring. Register: 845-264-4444; AscendCenter.com.

Tuesday, July 29

Thursday, July 31

An Evening with Spirit – 7-8:30pm. Upcoming Summer Solstice energies magnify group reading with Jessica Lawrence, a top Westchester psychic and clairvoyant. Receive loving messages from your guides and ancestors. Bring clarity to your life issues. Limit 12. $40. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.

Just let it go and fall like a little waterfall.

—Bob Ross

Plan Ahead

Wednesday, August 6

Eyes...and the Brain – 7-9pm. Vision is so much more than 20/20 eyesight! Learn to reduce visual stress and make more efficient use of your vision at any age! Free. Dr. Samantha Slotnick, Mind-BodyWorld Optometry, 495 Central Park Ave., Ste. 301, Scarsdale. RSVP: 914-874-1177; DrSlotnick.com.

Mark Your Calendar

Accelerated Shamanic Retreat With Your Soul

August 22-24

Catskill Mountains, NY

Join us for this unique Siberian Soul Shamanism training. Experience the truth of who you are as a soul, empowered with lifetimes of wisdom, and never feel alone again. Discover your highest connections, heal, clear, and receive answers immediately in this Shamanic Practice. Learn and integrate all received as you relax in nature. Guided by Shaman Janet StraightArrow. $750

Sign-up and details at: BeTheMedicine.com

Mark Your Calendar

Pathway to Peace

A Woman's Guide to Divorce with Divorce Coach Amy Polacko October 10-12

This workshop is for women at all stages in the journey, contemplating separation, in the process or healing post-divorce. Divorce can be the start of something truly amazing!

Location: OMEGA, Rhinebeck, NY

For more Information: FreedomWarrior.info

(Discreet workshop charge will simply say OMEGA.)

See the FOODIE GUIDE on page 23.

Ongoing Events

Ongoing Calendar listings must be resent quarterly for our October edition. Email listings to AdminWakeUpNaturally.com.

Sunday

Yoga Flow with Elena – 9:30am. A 60-min. breathbased flow of yoga postures to reduce stress, improve strength and flexibility. All levels are welcome, but you must be able to get down and up from the floor. In-person at Health Balanced Fitness Studio, 900 South Lake Blvd, Ste. 6, Mahopac. $25 drop-in or $80/4 classes. For reservations: call/text 845-216-6810 or HealthBalanced.com.

Journey into Power Yoga Class – 9:30-11am. This 90-min signature class is a journey to vitality, power and freedom. All levels. $25 drop-in; class cards and memberships available. RedTail Power Yoga, 810 Rte. 82, Hopewell Junction. Info: RedTailPowerYoga. com; 845-605-2257.

Awareness Through Movement – 10-11am. With Carol Moran, guild-certified in somatic Feldenkrais method. Break free from habitual patterns, foster ease and fluidity. Special Zoom option available. $20. Universal Healing Arts, Register: Universal HealingArts.com.

Hudson Valley Regional Farmers Market – 10am2pm. Year-round, weather-permitting. Buy local produce, baked goods, organic products, eggs, pickles, cheese and much more 15 Mt. Ebo Rd. South, Brewster. Info: HudsonValleyFarmersMarket.org.

Monday

TLC Online Holistic Networking Morning – 8:30-10am. 2nd Mon. Holistic practitioner or wellness entrepreneur? Join our vibrant consciousliving community for breakfast! Connect, grow, and share your passion. First visit is free as Beth’s guest—then consider becoming a TLC member. RSVP to Beth at 203-856-9566 (call/text).

Barre Sculpt – 9am. A challenging, total-body workout utilizing low-impact and high-intensity movements to improve strength and flexibility. BYO mat. Grip socks recommended. $35 per class or monthly packages available. Barrebelle by Joelle, 83 N. Greeley Ave., Chappaqua. Info/ register: 646-734-6964; BarreBelleByJoelle.com.

Level 1 Yoga – 9:30am. Discover the foundations of yoga in our Level 1 class, suitable for beginners and those seeking a moderate practice. Explore seated and standing poses, along with Sun A Salutations, to build strength and flexibility. Tula Yoga for Wellness, 22 Sutton PL, Brewster. Info: 914-806-3286; TulaYogaForWellness.com.

Putnam Yoga Level 1 to Level 2 – 9:30am. This yoga class offers a flow with modifications shown designed for yogis just starting out. All classes are an hour long. $20 drop-in, class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.

Yoga for Back Care – 9:30-10:45am. Class designed specifically for back care includes restorative and supported active poses. This slowerpaced class is a good class if you have back pain, injuries, or specific individual needs. $22. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845-202-2228; Back2HealthYoga.com.

Vinyasa Express with Betsy – 4:30-5:30pm. A practice that harmonizes breath and movement through fluid transitions. This all-level class invites you to explore pranayama, flowing sequences and practices that nurture balance, flexibility and strength, while encouraging serenity in the mind. $17. PranaMoon Yoga, 1000 N. Division St., Ste. 2H, Peekskill. Info/ register: 845-528-0318; PranaMoonYoga.com.

Level 2 Yoga – 5:30pm. Immerse yourself in a combination of seated and standing poses along with the invigorating sequences. Deepen your practice, challenging you with more advanced postures while maintaining a mindful and balanced approach. $20 drop-in. Call for packages. Tula Yoga for Wellness, 22 Sutton PL, Brewster. Info: 914-806-3286; TulaYogaForWellness.com.

All Levels Iyengar Yoga – 5:30-6:45pm. Yoga that emphasizes safety, optimal body alignment and attention to detail. Modifications will be given as necessary for those new to yoga, injuries or certain medical conditions. $22. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845202-2228; Back2HealthYoga.com.

POWER – 6-7pm. A dynamic, Vinyasa-based class focused on aligning movement with breath. This class allows participants to challenge themselves through movement geared towards enhancing strength and endurance via vigorous flows. $25 drop-in. Luna Power Yoga, 175 Main St., Brewster. Info: 845-276-4619; LunaPowerYoga.com.

Sound Bath – 7pm A sound healing meditation guided by Sekhem Sound Healer, Marissa Dinki. Come experience the quartz crystal singing bowls and songs of All Love. $25. Universal Healing Arts, Cortlandt Manor. Register: UniversalHealingArts.com.

Tuesday

Putnam Yoga Level 1 to Level 2 Class with Meditation – 9:30am. The yoga flow will have modifications shown. This class starts and ends with special meditation segments; designed for people new to meditation. All classes are an hour long. $20 Dropin. Class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.

Strength in Motion – 9:30am. All levels class. Warm up the body with an add-on of light weights to tone and strengthen. $20 drop-in; call for packages. Tula Yoga for Wellness, 22 Sutton PL, Brewster. Info: 914-806-3286; TulaYogaForWellness.com.

Chair Yoga – 10:30am. With Lisa Cito. A gentle form of yoga. Improves flexibility, strength, and balance $12. Universal Healing Arts, Cortlandt Manor. Register: UniversalHealingArts.com.

Pilates – 12pm. With Lisa Cito. A gentle form of yoga. Improves flexibility, strength and balance $20 drop-in. Universal Healing Arts, Cortlandt Manor. Register: UniversalHealingArts.com.

Restore – 6:30-7:30pm. Experience the transformative power of gentle yoga and an extended savasana by candlelight. Designed for all-levels, this class will close out a long day, loosen up tightness within and melt away stress. $25 drop-in. Luna Power Yoga, 175 Main St., Brewster. Info: 845-276-4619; LunaPowerYoga.com.

Yoga and Meditation with Rebecca – 6:307:30pm. This level I and II class is a combination of gentle movements, Vinyasa flow and meditation. Focusing on breath work, building strength and flexibility. In-person at Health Balanced Fitness Studio, 900 South Lake Blvd, Ste. 6, Mahopac. $25 drop-in or $80/4 classes. For reservations: call/text 845-216-6810 or HealthBalanced.com.

Wednesday

TLC Networking Breakfast in Mount Kisco – 8:30-10am. 3rd Wednesday. We are a vibrant and growing community committed to living consciously and offering healthy lifestyle opportunities through our businesses and passions. Come the first time as Beth’s guest, and later become a TLC member. RSVP to Beth at 203-856-9566 (call/text).

Adult Mat Yoga, Kripalu-based YogaShine – 8:30-10am. With Vitalah Simon, who’s been teaching yoga for 35 years. Gentle and calming, strengthening and invigorating, multi-level and individual attention. Beginners welcome. First class free. Held via Zoom, free tech balance training. Info/ register: 914-769-8745; YogaShine.com.

Level 1 Iyengar Yoga – 9am-10:15am. This class builds on Iyengar Yoga fundamentals with standing poses, including lateral, forward bends and twists to enhance strength, balance and flexibility. Perfect for beginners. $22. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845-202-2228; Back2HealthYoga.com.

Putnam Yoga Level 1 to Level 2 Class – 9:30am. For those who are more familiar with yoga, we incorporate power yoga poses and techniques that are designed for in-depth strength training, as well as improvements in breathing, posture, and mobility. $20 drop-in. Class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.

Pure Hatha – 10am. This breath-centered flow class will lead you through a well-balanced series of dynamic and static poses. The steady yet easeful pace will allow the student to focus inward to explore and address their individual strengths, weaknesses and imbalances. All levels welcome. Some experience helpful. Pure Presence Yoga, Jefferson Valley Mall, 650 Lee Blvd., Yorktown Heights. Info/register: PurePresenceYogaNY.com.

Chair & Yoga Fusion – 10:30am. With Lisa Cito. Active yoga for all! Stretching, strengthening, breathing techniques, and centering meditation. $12. Universal Healing Arts, Cortlandt Manor. Register: UniversalHealingArts.com.

Chair Yoga for Healthy Aging – 11am. Participants practice poses seated in a chair or standing with assistance of a chair. Great for active older adults who want to build strength and improve balance, coordination and posture. $20. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845-202-2228; Back2HealthYoga.com.

Qigong – 11:30am-12:30pm. Qigong (chi kung) is a gentle yet powerful Chinese medicine practice combining breath and movement to restore balance, enhance vitality, and unite mind, body and soul—suitable for all ages.$20. Lifestyle Fitness & Yoga, 35 Violet Ave., Poughkeepsie. Info/register: Lorraine Hughes, 845-416-4598.

Flow – 6-7pm. A Vinyasa-based class focused on aligning movement with breath. Flow through a series of movements designed to center and ground, with an emphasis on flexibility, mobility, and strength. $25 drop-in. Luna Power Yoga, 175 Main St., Brewster. Info: 845-276-4619; LunaPowerYoga.com.

TLC Online Holistic Networking Evening –6-7:30pm. Last Wednesday monthly. We are a vibrant and growing community committed to living consciously and offering healthy lifestyle opportunities through our businesses and passions. Come the first time as Beth’s guest, and later become a TLC member. RSVP to Beth at 203-856-9566 (call/text).

Beach Yoga – 6:30-7:30pm. (No class July 2 or 23). Join Yoga With Carly for outdoor beach yoga on a scenic wooden deck. Flow through mindful movement and breath. Open-level class designed for all bodies. Leave feeling refreshed and inspired. $20. Harbor Island Park, Mamaroneck. Info/register: Instagram. com/yogawithcarly_om.

Drumming Circle – 7 pm. Alternating Wednesdays. With Celtic Shaman Elizabeth Rose. BYO drum, if you have one. Community connection and power within the heartbeat of the drum. $20. Universal Healing Arts, Cortlandt Manor. Register: UniversalHealingArts.com.

Thursday

Rise – 7-8am. Awaken your body and set a positive tone for your day with this gentler Vinyasa-based class with a focus on grounding, flexibility, and creating space. $25 drop-in. Luna Power Yoga, 175 Main St., Brewster. Info: 845-276-4619; LunaPowerYoga.com.

TLC Networking Breakfast in Rye – 8:30-10am. Last Thursday monthly. Join us for breakfast! We are a vibrant and growing community committed to living consciously and offering healthy lifestyle opportunities through our businesses and passions. Come the first time as Beth’s guest, and later become a TLC member. RSVP to Beth at 203-856-9566 (call/text).

Putnam Yoga Level 1 to Level 2 Class (w/modifications) – 9:30am. For those who are more familiar with yoga, we incorporate power yoga poses and techniques that are designed for in-depth strength training, as well as improvements in breathing, posture, and mobility. All classes are an hour long. $20 drop-in. Class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.

Slow Flow Yoga with Lucia Rich – 9:45-11am. This class blends meditation and mindful movement to reflect seasonal shifts, reducing stress and anxiety while enhancing energy, organ balance, and joint mobility through Yin and Yang-inspired yoga. $25 drop-in. Class cards available. All Saints’ Artist Collective, 201 Scarborough Rd., Briarcliff Manor. Info/register: EmbodiedArtsAndWellness.com.

Chair Yoga – 10:45am. Explore the benefits of yoga with ease in our Chair Yoga class. Designed to make poses accessible to everyone, this session utilizes a chair as a prop. $20 drop-in; call for packages. Tula Yoga for Wellness, 22 Sutton PL, Brewster. Info: 914-806-3286; TulaYogaForWellness.com.

Chair Yoga/Balance with Elena – 12:30-1:30pm. Gentle, breath-based flow. Increases flexibility and joint mobility, reduces stress and improves balance. Standing and seated exercises. No experience necessary. In-person or via Zoom. $25 drop-in or $80/4 classes; $22 online. Health Balanced Fitness Studio, 900 South Lake Blvd., Ste. 6, Mahopac. For reservations: call/text 845-216-6810 or HealthBalanced.com.

Pre-teen/Teen YogaShine – 5-6pm. Reduce stress, increase focus and self-esteem, multi-level and individual attention. Beginners welcome. First class free. Held via Zoom, free tech training. Info/ register: 914-769-8745; YogaShine.com.

Power – 5-6pm. A dynamic, Vinyasa-based class focused on aligning movement with breath. This class allows participants to challenge themselves through movement geared towards enhancing strength and endurance via vigorous flows. $25 drop-in. Luna Power Yoga, 175 Main St., Brewster. Info: 845-276-4619; LunaPowerYoga.com.

Barre Pilates Blend Class – 6-7pm. Combining ballet-inspired movements with Pilates alignment principles, this class incorporates light resistance with high repetition moves that challenge strength, coordination and balance. $25 drop-in or $80/4 classes. Health-Balanced Fitness Studio, 900 South Lake Blvd, Ste. 6, Mahopac. For reservation call/ text: 845216-6810 or visit our website HealthBalanced.com.

Shimmy Fusion – 6-7pm. Starts July 10. With Arletta Hayes, classically trained, multi styles. Shimmy, undulate and awaken new levels of strength, confidence and body positivity. $20. Universal Healing Arts, Cortlandt Manor. Register: UniversalHealingArts.com.

Radiant Flow with Rajni – 7pm. A rhythmic Vinyasa class geared to inspire your most radiant self. This evening practice includes some heat building sequences designed to build inner stability and clarity. All levels are welcome. Some yoga experience is helpful. $17. PranaMoon Yoga, 1000 N. Division St., Ste. 2H, Peekskill. Info/register: 845-528-0318; PranaMoonYoga.com.

Friday

Gentle/Moderate Kripalu-Based Yoga – 9:3011am. With Chris Glover. Gentle, nurturing, yet strengthening. Develops a calm nervous system and embodied awareness through compassionate self-observation. In-person or virtual. Info/register: SacredSpiritYogaCenter.org.

Super-Gentle Chair Yoga, Kripalu-based Yoga Shine – 10:30-11:30am. With Vitalah Simon, who has been teaching yoga for 35 years. Gentle and calming, strengthening and invigorating, attuned to people with a variety of special needs, multi-level

and individual attention. First class free. Held via Zoom, free tech training. Info/register: 914-7698745; YogaShine.com.

Mom and Baby Bonding Through Yoga –11am-12pm. This yoga class supports postpartum moms and babies (ages 6 weeks to pre-crawling) with gentle movement, infant bonding and community—honoring both your recovery and your baby’s early development. $30. Yoga Haven, 125 Marbledale Rd., Tuckahoe. Info/register: 914-7210546; YogaHaven.com/events-series.

Overnight Healing Retreat in the Energy Enhancement System – 8:45pm-6:30am. Experience deep healing as scalar energy frequencies rejuvenate your cells and spirit while you sleep. Bring sheets, pillow, blanket, water and any comforts needed for a good night’s sleep. Quantum Healing & Wellness, 7 Norm Ave., Ste. 202, Bedford Hills. Pricing/preregistration (required): 914-218-3428; WellnessLiving. com/rs/schedule/quantum_healing_wellness.

Saturday

Barre Power – 8:15am. Barre, RedTail-style: high-intensity movement meets deep muscle activation, functional strength, and expert sequencing. No ballet needed—just come ready to move with intention, precision, and power. $25 drop-in; class cards and memberships available. RedTail Power Yoga, 810 Rte. 82, Hopewell Junction. Info: RedTailPowerYoga.com; 845-605-2257.

Barre Sculpt – 8:45am. A challenging, total-body workout utilizing low-impact and high-intensity movements to improve strength and flexibility. BYO mat. Grip socks recommended. $35 per class or monthly packages available. Barrebelle by Joelle, 83 N. Greeley Ave., Chappaqua. Info/ register: 646-734-6964; BarreBelleByJoelle.com.

Pawling Farmers Market – 9am-1pm. Weekly through Sept. 27. Outdoor farmers market featuring live music, food demonstrations, kids’ events and kids’ table; farm-fresh fruit, vegetables and flowers; baked goods; cheeses; pickles/jams; hot and cold prepared foods and artisan-made goods. Free. 5 Charles Coleman Blvd., Pawling. Info: 917-6707340; PawlingFarmersMarket.org.

Intermediate Kripalu-Based Yoga – 9:15-10:30am. With Kathleen Hinge. For more experienced practitioners who desire more of a challenge. Be guided through more advanced postures, and invited to hold poses longer and explore personal variations. In-person or virtual. Info/register: SacredSpiritYogaCenter.org.

Beginner Kripalu-Based Yoga – 10:45am-12pm. With Kathleen Hinge. A very nurturing practice, promoting mindfulness, flexibility and relaxation. Classes include setting intentions, guided breathing, meditation and gentle pose sequences. Suitable for beginners, and those with physical limitations. In-person or virtual. Info/register: SacredSpiritYogaCenter.org.

Beginner Yoga – 11am. Class consists of standing poses to build strength, balance and improved flexibility. Detailed instruction with focus on proper form and function will help you build a safe, fun and nurturing practice. $22. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845202-2228; Back2HealthYoga.com.

Ongoing Events

Belly Dance & Multi-Cultural Dance – 12:15pm. Moms, daughters and seniors. Get fit, have fun and make friends while learning dance from around the world! Arabic Pop, Latin, Jazz. Bollywood, Turkish, Shakira routines and more. $20 cash, drop-in. The Dance Conservatory, 2050 E. Main St. (Rte. 6), Cortland Manor. Info/register: Sarah Bell, 914874-4541; Facebook.com/DanceWSarah.

Gentle Hatha Yoga – 12:30pm. A yoga style based in Kripalu tradition, focusing on yoga postures, mindful awareness and self-care. Breathing techniques and meditation will be explored as well! Suitable for all levels! $20 drop-in. Class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.

Classifieds

List Your Classified Here: Exposure in Westchester, Putnam & Dutchess counties. Email Erica@WakeUpNaturally. com to place your listing.

Donations

LET IT SHINE AGAIN THRIFT STORE IN VERPLANCK – Donations needed of housewares and home decor in excellent condition. Vases, platters, dishes, pots—beautiful and useful things for the home. Items sold to support Let It Shine Food Pantry. Set up a donation appointment: email Info@LetItShineOnline.com.

Tutoring

MATH TUTORING WITH MISHA – 20+ years’ experience. Algebra 1, Geometry, Algebra 2, Precalculus, SAT, ACT, and GED Prep. In-person and Zoom sessions are available. Call 845453-8741 or visit: MathTutoringWithMisha.com.

Volunteers

JOIN STRAY HELP’S TEAM of dedicated cat rescuers. Work directly with cats or help “behind the scenes”. Let’s save lives together. Visit StrayHelp.org/volunteer.

Your Ad Here

AD SPACE AVAILABLE: Want to reach 40,000 readers every month? Call or email today to learn more about our advertising and partnership opportunities in Natural Awakenings magazine. We offer something to fit every budger as well as personalized marketing plans for your business. Call: 914-293-7410 or email Erica@WakeUpNaturally.com.

Community Resource Guide

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 Erica@WakeUpNaturally.com to request our media kit.

Accounting/Tax Services

STERNBACH & ROSE, CPAS

115 E. Stevens Ave., Ste. 100, Valhalla 914-940-4449 • SandrCPA.com

Our goal is to help people have less anxiety about managing their finances, to maximize their income and run their businesses better. Giving people a stronger financial foundation can absolutely contribute to a better quality of life.

Acupuncture

SEARCHLIGHT MEDICAL

Laurie R. Mallis, MD, LAC 2424 Rte. 52, Hopewell Junction 845-592-4310 • SearchLightMedical.com

Frustrated with not feeling or looking your best? Let me guide you on your path to better health and well-being. Utilizing: Medical Acupuncture, ONDAMED Biofeedback Therapy, Reiki, Mei Zen Acupuncture for facial rejuvenation, weight loss and fertility. See ad, page 9.

Addiction Cessation

QUIT WITH QUINN

Midtown Manhattan and Garrison Steve.HealingNY@gmail.com 914-473-2015 • QuitWithQuinn.com

Quit with Quinn helps people overcome daily addictions and unwanted habits ranging from sugar, smoking, alcohol, weight loss, to overeating and other compulsive habits. All natural, energetic healing programs with 90% success rate. See ad, page 18.

Alternative Healing

QUANTUM HEALING & WELLNESS

Dr. Michelle Adams, Owner & Natural Health Practitioner 7 Norm Ave., Bedford Hills • 914-218-3428 QuantumHealingAndWellnesspma.com

Dr. Adams, Natural Health Practitioner, offers AO Scan, revealing imbalances in 12 body systems, along with EESystem™ and other holistic therapies and technologies. Experience advanced energy healing, detox, and cellular regeneration to restore balance and optimize wellness. Empower your body’s natural ability to heal! See ad, page 11.

Astrology

PLEASANTVILLE ASTROLOGY

Colin McPhillamy 42 Memorial Plaza, Pleasantville PleasantvilleAstrology.com

Colin McPhillamy, British Australian Actor/Astrologer, offers in-person or online readings in Western Astrology and Tarot designed to support and empower clients. Consult the stars, elevate your choices. PleasantvilleAstrology.com.

Ayurveda

DR. KAUSHIK’S AYURVEDIC AND NATUROPATHIC CLINIC Yellow Monkey Village 792 Rte. 35, Cross River and NYC Office: 914-875-9088 • Cell: 646-670-6725

DrKaushik.com • DrKaushik@DrKaushik.com

Combination of Ayurveda and Naturopathy is used to create a unique treatment plan to regain and maintain health. Based on one’s particular body constitution (dosha), a plan may include supplements, diet/nutrition suggestions, lifestyle management, detoxification, hydrotherapy, ozone therapy, Panchakarma. Clinic days: M-F. See ad, page 11.

Behavioral Optometry

MIND-BODY-WORLD OPTOMETRY

Samantha Slotnick, OD, FAAO, FCOVD 495 Central Park Ave., Ste. 301, Scarsdale 914-874-1177 • DrSlotnick.com

A whole-person, holistic approach to vision care, for all ages. Specializing in vision therapy and rehabilitation for vision problems which interfere with reading, learning, attention, performance and efficiency. Please visit website for details.

CBD Wellness Center

HUDSON VALLEY HEMP CO

888 Rte. 6, Mahopac

845-442-3346 • HudsonValleyHemp.com

Hudson Valley Hemp, in Mahopac, offers wellness services like soothing massages and facials, enhanced with cannabis-infused products. Explore our extensive line of premium hemp products designed to promote relaxation, healing and overall wellbeing for a truly revitalizing experience. See ad, page 7.

Chiropractic

DR. LEIGH DAMKOHLER, CCSP, LMT

8 Bacon Pl., Yonkers

914-523-7947

Chiropractor-WestchesterNY.com

Personalized treatments designed for you by Westchester’s only dually licensed practicing Sports Chiropractor and Massage Therapist. Receive a unique combination of muscle work and adjustments not provided elsewhere. Dr. Leigh can help you move and feel better. Get back to the life you love!

JAMES S. STRIANO, DC, CCN

Yonkers

914-793-1824 • HudVChiro.com

We offer both force and nonforce comprehensive chiropractic including Activator, Upper Cervical decompression and Diversified techniques developed with over 45 years’ experience treating neck and low back pain in conjunction with clinical nutrition.

Craniosacral Therapy

JOY MATALON, LMT, CST

Locations: Ossining, Garrison

914-519-8138 • JoyMatalon.com

CranioSacral Therapy with Somato Emotional Release allows physical, emotional, and spiritual issues to be intimately explored bringing relief from pain and activating a healing process which continues beyond the session. Experience CST alone or integrated in therapeutic massage.

See the INTUITIVE & HEALING ARTS on page 10.

Detoxification

N'LIGHTEN SAUNA STUDIO

157 Southside Ave., Hastings on Hudson By appointment: 914-222-0539 NLightenInfraredSauna.com

Infrared Sauna Therapy heats up the body directly rather than just heating the air. It raises the core body temperature and produces a deep, detoxifying sweat at the cellular level where most toxins are stored. Get Hot! Get Healthy! Get Happy!

Dog Spa

DOG-BIZZ, INC.

313 City Island Ave., Bronx DogBizzCityIsland@gmail.com 718-808-1070 • Dog-Bizz.com

We offer diverse services for pet owners, including hygiene options, care during work hours or vacations, and engaging activities for socialization and exercise. Services include self- and full-service baths, grooming, daycare, boarding, and play events in our dog run. Pickup service available within 25 miles. See ad, page 15.

Eastern Healing Arts

FIVE LIGHTS CENTER

220 W. 93rd St., NYC Demo & Classes in Purchase 917-721-0823 • FiveLightsCenter.com

Intuitive Shiatsu facilitates mental wellness; relieves muscular and joint pain; reverses low energy and treats chronic conditions. Here at Five Lights Center—the longest-running accredited Japanese Shiatsu center in America—we invite you to leave the chaos of the world out there. Together, we bring you back to balance. See ad, page 7.

Education

BLUE ROCK SCHOOL

West Nyack

Admissions@BlueRockSchool.org BlueRockSchool.org

With our progressive approach to education, Blue Rock School has been fostering confident critical thinkers for over 30 years. Our hands-on curriculum, from kindergarten through eighth grade, nurtures children’s love of learning and prepares them for a changing world.

Energy Healing

ANNE H. BENTZEN

495 Main St., Ste. 205, 2nd Fl., Armonk 914-588-4079 • Balancing4Life.com

Inner harmony fosters health and wellness. Discover modalities to relieve stress, support recovery and transformation. Reiki, BEMER therapy, sound healing, Bach Flower essences, intuitive guidance and PastLife Regression. Regular drumming circles and Stargate meditations offer growth within a supportive community. See ad, page 17.

Experiential Transformation

RON BAKER

Bioenergetics Therapist

Virtual or In-Person in Woodstock RonBakerEAL@gmail.com • RonBaker.net

Are you stuck going through the motions? Are you ready to access your potential and make more powerful choices for you? With 25 years of experience guiding thousands worldwide, I look forward to sharing this unique and powerful approach to personal transformation with you. Email to set up your free, 15-min., phone consultation!

Hair Salon

FRESH ORGANIC SALON SOLUTIONS

Hair care, Skincare & Make up 190 Rte. 117 Bypass Rd., Bedford 914-242-1928 • FreshOrganicSalon.com

A healthy approach to beauty and wellness led by Maureen Toohey, Regional Educator for Organic Salon Systems. The fresh team is committed to making your experience fully complete and satisfying, organically. Receive a gift valued at $75 with your 1st color appointment, when you mention Natural Awakenings.

Herbal Medicine

LORRAINE HUGHES

Registered Herbalist (AHG) 263 New Hackensack Rd., 2nd Fl., Wappingers Falls

LorraineHughes54@gmail.com 845-416-4598 • EmpoweredByNature.net

Lorraine offers Individual Wellness Consultations based on the Chinese Herbal Medicine Paradigm which provides A preventative and individual approach to balanced health. Each “unique” individual protocol will include Chinese, Western, Ayurvedic Herbal remedies and Nutritional planning.

TARA GREGORIO LLC

Virtual Sessions & Online Courses Hello@TaraGregorio.com TaraGregorio.com

Certified Herbalist Tara Gregorio helps women—postpartum and beyond—heal naturally with Western and Ayurvedic herbs, functional medicine, and Gerson protocols. Get personalized, breastfeeding-safe support. Book a free consultation today!

Holistic Dentist

DAVID L LERNER, DDS, CAC, FIND Yorktown Heights 914-214-9678

• HolisticDentist.com

We offer a unique approach to the health care of the mouth based on a holistic understanding of the whole body. I invite you to explore our website to learn how we can serve your needs. See ad, page 3.

Holistic Wellness

THE DANCING WEB

Nada Khodlova, MA, BC-DMT, LCAT By Appt in Fishkill & Beacon 646-633-8052 • TheDancingWeb.com

The Dancing Web invites you to explore whole healing through body, mind, spirit and earth practices. Services include individual Dance/Movement Psychotherapy, Herbal remedies, Sacred Circle Dance, Women's and Girls Groups. Discover freedom in your body, joyful connection, embodied community and Earth’s medicine. Be seen, heard, and understood.

Hypnotherapy

GERLACH HYPNOTHERAPY

Mark Gerlach, Certified Hypnotherapist (CHt) Amenia 845-299-2320 GerlachHypnotherapy.com

Mark Gerlach, CHt, specializes in past-life regression, negativity clearing, stress relief, confidence boosting, setting healthy boun-daries, meditation, pain management, smoking cessation, weight loss and more. His personalized hypnotherapy sessions empower clients to release limitations and create lasting positive change.

Integrative Optometry

EYECARE ASSOCIATES, PC

Dr. Randy Schulman, MS, OD, FCOVD

Dr. Krupa Baxi • Dr. Allie Decker

Dr. Jason Grygier • Dr. Ken Landesman

Dr. Diana Ngo • Dr. Maryam Nizami

Dr. Justin Rapp • Dr. Sonia Singh

Dr. Magy Tepliz • Dr. Matthew Weatherbee

6515 Main St., Trumbull, CT • 203-374-2020

444 Westport Ave., Norwalk, CT • 203-840-1991 2600 Post Rd., Southport, CT • 203-255-4005

992 High Ridge Rd., 1M, Stamford, CT • 203-357-0204

572 US-6, Mahopac • 845-628-3750

103 S Bedford Rd., Mount Kisco • 914-241-2020

CTNYEyecare.com

We offer behavioral optometry, comprehensive vision exams, contact lenses and vision therapy. Call to schedule your appointment today.

Mobile Massage

INTO ORDER MOBILE MASSAGE

307 McLean Ave., Yonkers

646-645-8772

IntoOrderMassageTherapy.com

Mobile massage services at your location; home, office, event, corporate parties and individual services customized for each client’s needs. Relieve stress, manage pain, and promote wellbeing with deep tissue, Swedish, hot stones, sound therapy, chair and table massages. Our expert therapists are here to help.

Naturopathic Doctor

DR. KAUSHIK’S AYURVEDIC AND NATUROPATHIC CLINIC

Yellow Monkey Village

792 Rte. 35, Cross River and NYC Office: 914-875-9088 • Cell: 646-670-6725 DrKaushik.com; DrKaushik@DrKaushik.com

Nutrition

LOUISE BEACH

INTEGRATIVE NUTRITION

Louise Beach, MS, CNS 914-260-7548 • LouiseListens.com

Optimize your health by optimizing your gut with the help of a Certified Microbiome Analyst/ Nutritionist specializing in SIBO and digestive issues. Louise can competently guide you to affordable, cutting-edge testing, interpret the results and recommend interventions such as probiotics, prebiotics, herbs, diet and lifestyle to help correct dysbiosis throughout the entire gastrointestinal tract.

JAMES S. STRIANO, DC, CCN

Yonkers 914-793-1824 • HudVChiro.com

With over 45 years’ experience and incorporating Dr. Ulan’s Nutritional Response Testing, Dr. Omura’s Autonomic Response Testing, Dr. Brimhall’s Nutrition testing and others, we identify the root cause of your health issue including digestive, allergies, thyroid and weight loss.

Reflexology

LORRAINE HUGHES

ARCB Certified Reflexologist 263 New Hackensack Rd., 2nd Fl., Wappingers Falls • 845-416-4598 LorraineHughes54@gmail.com EmpoweredByNature.net

Foot and/or Hand Reflexology sessions are offered with the use of essential oils applied to acupuncture points based upon each individual’s presenting pattern. Please refer to Services page on website for the many benefits of this ancient modality.

Reiki

REIKI CLASSES

Cynthia M. Chase, LCSW, Reiki Master 860-395-0284 • CynthiaMChase@gmail.com CynthiaMChase.com

Manifest yourself as a healer; fulfill your life’s purpose! Cynthia offers personalized classes leading to Reiki levels I, II and Master level. Go to CynthiaMChase.com for details.

See the YOGA, PILATES, FITNESS NETWORK on page 21.

Reiki Training

THE FLOW SPECIALIST

Regina Woods DeCarlo, Reiki Master Dobbs Ferry 914-479-7740 • ReginaWoodsDeCarlo.com

As a Reiki Master Teacher, I offer comprehensive classes that attune students to reiki, empowering self-healing. With followup support, I guide them in developing daily practices to balance mind, energy and spirit, fostering alignment with their higher selves.

Retreats

YOGA IN THE ADIRONDACKS

(YITA) at The Divine Acres

“Where Yoga Embraces Nature” 2 Coulter Rd., Bakers Mills 518-251-3015 • YogaInTheAdirondacks.com

YITA at the Divine Acres is a yoga shala – a safe place for healing and becoming healthy within our authentic selves. Eliminate distractions and illuminate positivity to focus on our true intentions. YITA is a place of education and joy, with miniature donkeys and sheep that add love to this divine space.

Skincare

PN ARTISAN LUXURY

Activated Oxygen Skin Care Available at NicólJoë in Pawling PNLuxury.com

PN Artisan Luxury is a true source of potent, natural and safe skincare solutions that heal and nourish skin. Formulated by a Medical Microbiologist/Biochemist. Crafted from organic, non-GMO ingredients, in small batches, locally in the Hudson Valley. Infused with activated oxygen: anti-inflammatory, anti-fungal, anti-bacterial, anti-viral, anti-aging.

Somatic Psychotherapist

IN MOTION BODY-BASED HEALING CLARE CARR & ASSOCIATES

Morgan Scheurich & Clare Carr

Hudson Valley & New York City

Morgan.InMotionHealing@gmail.com InMotionbbh.com

ClareCarr811@gmail.com • ClareCCarr.com

The body holds deep wisdom, and emotions, trauma and stress are often stored in the body as tension, or patterns of movement. Work with Morgan, founder of In Motion Body-Based Healing, to cultivate a greater awareness of the body's sensations and responses, release emotional blockages and reconnect with your authentic self.

Spiritual Healing Teaching

BE THE MEDICINE

Janet StraightArrow 973-647-2500

BeTheMedicine.com

Remote mentoring healersteachers-therapists, spiritual seekers, Catskill retreats, trainings, classes, profound healing, clearing, reiki, Shamanic Intuitive Energy Sessions. Soul Retrievals. Past, Ancestral, current life healing. Business, home, land clearings. Get unstuck. Discover purpose. 33 years experience. Shaman, Master Healer-Teacher, Sage, Astrologer.

Transformative Healing

BETH LEAS

Transformative Healing • Tarot Virtual and In-Person Sessions 203-856-9566 • BethLeas.com

If not now, when? Inspire change on all levels—greater physical ease, emotional freedom, peace of mind and spiritual connection. 30+ years of intuitive healing experience with adults and children of all ages. Reiki, Jin Shin Jyutsu, Tarot.

Veterinary Hospital

EARTH ANGELS

VETERINARY HOSPITAL

44 Saint Nicholas Rd., Wappingers Falls 845-227-P-A-W-S (7297)

EarthAngelsVet.com

Where East meets West with compassionate care for a holistic approach to your pet’s health. Offering a wide range of services/products including wellness exams, nutritional support, alternative cancer therapies, surgery, dentals, acupuncture, CBD products, pet boarding and more on our beautiful 9-acre facility.