GREEN SEA SHELLS

Across the world, daily movement has long been woven into cultural life. These practices are not designed as workouts, but as simple rituals that support health, community, and longevity. Modern research now confirms the measurable benefits of many of these traditions. China – Tai Chi Tai Chi - Photo credit: Unsplash Tai chi is a centuries-old Chinese martial art characterized by slow, flowing movements and deep breathing. Practiced in parks at sunrise, it blends balance, mindfulness, and motion. Benefits: Research shows tai chi improves balance, reduces fall risk in older adults, lowers stress, and enhances overall mobility. India – Surya Namaskar (Sun Salutations) Early morning sun salutations. Photo credit: Unsplash Surya Namaskar, or sun salutations, is a sequence of 12 yoga postures traditionally performed at dawn. The practice links breath with movement in a cyclical flow. Benefits: Studies connect Surya Namaskar to improved cardiovascular fitness, flexibility, metabolic health, and energy levels. Japan – Radio Taiso Try this 3-minute Radio Taiso video Radio Taiso is a nationwide calisthenics program first broadcast in Japan in 1928. For generations, schools, offices, and community groups have begun their day with these short, accessible routines. Benefits: The exercises promote joint mobility, circulation, posture, and foster a sense of community. Finland – Sauna and Cold Plunge Man in a sauna. Photo credit: Unsplash In Finland, sauna bathing followed by a plunge into icy water is more than relaxation — it is recognized by UNESCO as part of Finland’s cultural heritage. This cycle of heat and cold has been practiced for centuries. Benefits: Research links sauna use and cold immersion to improved circulation, cardiovascular health, stress reduction, and immune support. Greece – Evening Volta Walks People walking after dinner. Photo credit: Unsplash The volta is a long-standing Greek tradition of strolling through town after dinner. These slow, social walks are part of daily life in villages and cities alike. Benefits: Evening walks support digestion, help regulate blood sugar, and encourage relaxation after meals. United States – Walking Meetings Two women walking and talking about work. Photo credit: Unsplash Walking meetings became popular in the 20th century and are now a workplace wellness trend. Instead of sitting in a conference room, colleagues walk while they talk. Benefits: Research shows walking meetings increase creativity, reduce sedentary time, and improve mental clarity. These six examples highlight how cultures integrate movement into daily routines — not as exercise plans, but as accessible habits with proven benefits. From tai chi in China to evening walks in Greece, these practices demonstrate that small, consistent actions can function like a tonic for body and mind. For more wellness traditions rooted in culture, visit GreenSeaShells.com and follow us on Pinterest and Instagram.

We didn’t rent a car in Cairns. Driving on the left, roundabouts every few kilometers, and a steering wheel on the “wrong” side weren’t what we wanted on vacation. So we booked a guided day trip to the Daintree Rainforest — a full-day excursion into one of Australia’s most remarkable landscapes. Wonderful Daintree fan palms growing on the edge of the jungle in Cairns Australia. Photo by David Clode on Unsplash Crocodiles on the Daintree River Our guide arrived early, collected guests from different hotels, and off we went. He was kind, relaxed, and spoke with a thick Australian accent that required either deep concentration or caffeine before 9 a.m. I went with polite nodding. About an hour later, we reached the Daintree River and boarded a small motorized boat. The waters here are home to crocodiles, and within minutes we saw one stretched along the riverbank, another floating with only its back and eyes visible, and a third resting with its mouth slightly open. A python was curled in the mangroves, nearly hidden in the roots. I’ve been to the Amazon Rainforest before, and while that experience was dense and overwhelming, the Daintree Rainforest revealed more visible wildlife in a single hour than I saw in three days in Brazil. Cape Tribulation: Where Two Worlds Meet Cape Tribulation Beach. Photo by David Clode on Unsplash After the crossing, we rejoined the bus and headed north toward Cape Tribulation, the place where two UNESCO World Heritage sites meet: the Daintree Rainforest and the Great Barrier Reef. First, we spent some time on the beach. This is where the Daintree rainforest meets the Great Barrier Reef! Then, we walked to the scenic lookout. From the lookout, the rainforest edged right into turquoise water — two globally significant ecosystems side by side. We stood here for a while, admiring the view. Lunch With Bats at Turtle Rock Café Lunch was at Turtle Rock Café, a casual forest-side spot with sandwiches and cold drinks. See my Google review of the Turtle Rock Cafe Above us, dozens of large bats crowded the branches, chattering and flapping in broad daylight. I’ve seen bats before, but never in those numbers and never so active under the sun. It was noisy, chaotic, and fascinating — a moment that made me look up again and again. Culture and Swimming at Mossman Gorge In the afternoon, we visited Mossman Gorge Cultural Centre, where a local Indigenous guide led a smoking ceremony and showed us how crushed stones were once used to create pigments for ceremonial painting. See my Google review of Mossman Gorge Cultural Center From there, a shuttle took us deeper into the gorge, where we followed a path to a wide fresh water creek glinting in the open light. This creek has long been a site of spiritual and physical cleaning for the Kuku Yalanji people, the Traditional Owners of this land. This was the one place on the tour where swimming was allowed. Mossman Gorge Creek The water was cold enough to jolt but still comfortable for wading. Some people dipped their feet, while others went in waist-deep before heading back to the rocks. As we sat nearby, a bird swooped down and grabbed a stick of chewing gum left behind. It was a sharp example of how quickly something small and careless can end up in the path of wildlife. The Daintree Ice Cream Company At the Daintree Ice cream Company Our last stop was the Daintree Ice Cream Company, a family-run orchard and creamery. Their tasting cup featured four flavors: mango, coconut, wattleseed, and black sapote. I knew black sapote from India, where it’s often called 'cheeku', though here it’s also known as the “chocolate pudding fruit.” Its taste was rich and custard-like, while the wattleseed scoop had an interesting taste! See my Google review of the Daintree Ice-Cream Company A Rare Sighting on the Way Back A male cassowary with his young at Daintree National Park in Australia. Photo by Jesper van der Pol on Unsplash On the return to Cairns, our bus crossed the river on a floating ferry as dusk fell. Just before the forest disappeared into shadow, we spotted a cassowary walking with its chick along the roadside. It was a brief glimpse, but extraordinary — one of the rarest encounters you can hope for in Queensland. View of the tropical jungle on a rainy day from the top of the 23 metre high tower at the Daintree Discovery Centre in Australia. Photo by David Clode on Unsplash Twelve hours after setting out, I returned sun-touched and tired in a good way. The day was full: crocodiles beneath mangroves, bats in the treetops, indigenous traditions, new fruits, and a cassowary sighting that capped it all. For anyone visiting Cairns, a guided day trip to the Daintree Rainforest is more than a checklist of stops. It offers wildlife, culture, and landscapes that make this corner of Australia unlike anywhere else in the world. If you are looking for guided tours from Cairns, Port Douglas or nearly locations, consider these Viator options: Cape Tribulation, Mossman Gorge and Daintree Rainforest Day Trip (Pick up from Multiple locations) Daintree Rainforest and Cape Tribulation Full Day Tour Daintree Rainforest, Mossman Gorge Small-Group from Port Douglas

Walk into a yoga studio in Los Angeles, a resort spa in Bali, or a wellness retreat in Arizona, and chances are you’ll see “sound bath” on the schedule. It’s marketed as a stress release, an hour of crystal bowls or gongs that wash over the body. But despite the marketing buzz, the idea isn’t new. Across cultures and centuries, humans have turned to sound—through instruments, chants, or rhythm—to shift mood, ease pain, and connect to something larger. Sound baths may feel modern, even Instagram-ready, but they carry an older lineage: ancestral healing practices that have long used vibration, tone, and resonance as medicine. What Is a Sound Bath? Man sitting on the ground surrounded by Tibetan Singing Bowls. Photo by Anastasia Shuraeva on Pexels. The modern definition is simple: a meditative practice where participants are “bathed” in sound waves, usually from bowls, gongs, or chimes. In the U.S., they’ve moved beyond yoga studios—gyms, corporate wellness programs, and even boutique sound studios now offer weekly sessions. Resorts add them to spa menus as easily as facials. Science has caught up to the tradition. Research shows that rhythmic sound and vibration can influence brainwave activity, calm the nervous system, and reduce stress. What used to be dismissed as “hippy” is increasingly recognized as a legitimate therapeutic tool. Indigenous & Global Roots Australian Didgeridoo Man playing the Didgeridoo. Image by John R Perry from Pixabay One of the oldest known instruments, the didgeridoo has been played by Aboriginal communities for at least 40,000 years. Traditionally, it was all about healing. The instrument’s low, sustained vibrations were used to support bone and tissue recovery, and the sound itself was seen as a bridge between the physical and spiritual. Tibetan Singing Bowls A serene moment of sound healing in nature. Capturing the power of vibrational healing with a Tibetan singing bowl by a peaceful creek.  Photo by Riya Wang  on Unsplash In Himalayan traditions, metal bowls were used in ritual and meditation, their tones believed to balance energy fields. Today in the U.S., Tibetan bowls are among the most common sound bath tools. Their Western cousin, the crystal bowl, has become the default in wellness studios—often marketed as “chakra balancing.” Native American Flute Photo of two Native Americans playing woodwind instruments. Photo by Gabriela Custódio da Silva on Pexels. The wooden flute carried stories, prayers, and emotional healing. Played in ceremonies and rituals, its voice was meant to mirror the natural world—wind, bird song, the rhythm of breath. Modern sound practitioners in the U.S. often use it to create a softer, more melodic bath than the deeper bowls and gongs. African Drumming & Chants Close-up photo of person playing Djembe. Photo by Askar Abayev on Pexels. Rhythm as medicine has deep roots in African communities, from Yoruba drum circles to call-and-response chants. These practices were communal, designed to bring people into trance and align group energy. In the U.S., this echoes today in drum circles and therapeutic dance programs that use rhythm for stress release. Why Sound Resonates Across Cultures People in a sound bath. Photo by Antoni Shkraba on Pexels. Despite geography, the themes are consistent: sound is a regulator. It calms nerves, focuses attention, and creates a sense of belonging. Where modern sound baths often involve lying down in stillness, ancestral rituals were often active, communal, and embodied. One worked inward, the other outward—but both used sound to alter state and restore balance. A Personal Note I once experienced sound therapy in Switzerland—not in a yoga studio, but underwater. At a wellness spa near the Alps, I lay on a floating mat in a warm pool, ears slightly below the surface. Low tones vibrated through the water, surrounding me in a way that felt so intimate. Within minutes, I drifted into sleep. It showed me how adaptable these rituals are. Whether in a pool in Europe, a spa in Sedona, or a traditional ceremony in Australia, sound is physiological. You feel it. Bringing Sound Rituals Home A woman using a Tibetan Singing Bowl on a man lying in bed. Photo by Mikhail Nilov on Pexels. Sound baths don’t have to stay in studios or spas. With a few simple tools, it’s possible to create the experience in your own space. A Tibetan singing bowl set offers steady resonance, while a crystal sound bowl produces the brighter tones you’ll often hear in modern studios. For a more focused experience, some people use tuning forks for sound therapy to direct vibration to specific points. Not everything has to be live—global recordings work just as well. Aboriginal didgeridoo tracks, African drum circles, or Tibetan chants are widely available online and bring cultural variety into the practice. Pairing them with a simple meditation cushion and mat can help you settle in nicely. The point isn’t to build a collection—it’s to find one sound that helps you settle, focus, or recharge. Sound baths today may look polished—candles, yoga mats, curated playlists—but their essence is old. Humans have always known that vibration heals. From the echo of a didgeridoo in the Australian outback to a Tibetan monk striking a bowl, sound is medicine. As studios and spas make it mainstream, take the opportunity to relax and to reconnect with something cultures worldwide have practiced for millennia.

If you’re flying in from the U.S. during your summer, you’ll be stepping into Australia’s winter. In the south—Sydney, Melbourne, and beyond—that means cool days and extra layers. Cairns, by contrast, sits high in Queensland’s northeast where the climate stays warm and tropical. Man hiking through a lush mangrove forest in Cairns. Photo by Jacob Riesel Visitors arrive in light clothing, ready for the lagoon, the reef, and long evenings outdoors. It feels less like winter in Australia and more like a mid-year retreat to the tropics. What’s the Esplanade All About? Lagoon Pool in Cairns. Photo taken during our visit. You’ll hear the name often— “The Esplanade.” This two-and-a-half–kilometer stretch of Cairns’ foreshore is more than a walkway. Grassy lawns, shaded seating, public art, and casual cafés line the path, with joggers, cyclists, and families using it from morning to night. At its center is the lagoon pool, a safe spot to swim with Coral Sea views. At either end are playgrounds, barbecue areas, and the marina. Whether you’re on your way to a reef tour or just pausing with a coffee, the Esplanade is where the city feels most alive. Standing near the ferry terminal, watching people boarding one of the ferries From our base at Crystalbrook Riley, it took about 20 minutes to walk the length to the ferry terminal—passing picnics, runners in training for a 5K/10K, and plenty of people simply doing nothing! A Place Built Around Natural Wonder Cairns is really green! Photo by Aditya Banerjee. Cairns is often described as the “gateway” to bigger destinations. While true, that description undersells how enjoyable the city itself is. Even sitting with a drink on the Esplanade feels like time well spent. That said, the major drawcards are close and accessible: The Great Barrier Reef – Snorkeling, diving, or glass-bottom boating straight from the marina. The Daintree Rainforest – Towering trees, ancient ecosystems, river cruises, and Cape Tribulation. Kuranda Village – A scenic railway, cable car, markets, and a butterfly sanctuary Each is a full-day outing, easy to arrange, and worth prioritizing. Extra Things to Do, Because You’ll Have Time Photo taken on our way to the Daintree Rainforest and Cape Tribulation trip Even after you’ve been out on the reef, through the rainforest, and up to Kuranda, Cairns still offers more: Cairns Aquarium – A thoughtful look at reef and rainforest habitats. The evening “Night at the Aquarium” with torch-lit tours and optional dinner is especially well done. Cairns ZOOM & Wildlife Dome – A rooftop ropes course with the novelty of ziplining over wildlife enclosures. Botanic Gardens – Lush and free, perfect for a low-effort day among tropical plants. Shops & convenience stores – A small but practical detail: the late-night Esplanade shops are handy for water, snacks, or ice cream after dinner. Where to Stay Walking through Cairns near the ferry terminal Accommodation shapes your trip, and I’ve covered the best options in detail in my Cairns accommodation guide . From central Esplanade hotels to quieter escapes, there’s something for every pace and budget. Where to Eat For dining, Cairns offers more variety than its size suggests—everything from fine-dining to local favorites. Here are some reviews of the places in and around Carins that we visited: Hecho En Mexico Cairns Mooz Gelato & Juice Bar Marinades Indian Restaurant Cairns La Fettuccina Restaurant Turtle Rock Cafe (Cape Tribulation) Daintree Ice Cream Compan y (Diwan) Cairns has the reef. It has the rainforest. And it carries a laid-back, multicultural energy that feels both global and grounded. Whether you’re out on a boat, in the forest, or simply watching the day fade over the lagoon, the city makes it easy to pause, slow down, and recognize why so many travelers return. I know we will be back.

I had known about Peninsula Hot Springs for years—it was one of those “someday” places. On this trip to Melbourne, I finally made it happen. The springs have been operating for more than twenty years on the Mornington Peninsula, about 90 minutes from the city. I grabbed something to eat before boarding the shuttle near the Regent Theatre at 8 a.m., not wanting to waste time eating once I arrived. If I’d had more time—or stayed overnight—I would have eaten there, because both menus looked tempting. Pro Tip: If you’re visiting from the U.S. and not used to driving on the left, skip the rental car. The Viator shuttle from Melbourne CBD was easy, comfortable, and in hindsight the better choice—it made the day feel like part of the experience instead of a stress test. 🎥 Prefer to watch? I filmed my visit to Peninsula Hot Springs on my GoPro. Here’s the full experience in video if you’d rather see it than read it: Pools Across the Grounds There are pools spread across the property, some in the open air, others tucked into bushland. The first pool near the change rooms was crowded, which made sense—it was literally the first one people saw when they came out. I skipped it quickly and wandered further in. Another pool had an overhead shower where water poured straight down onto your shoulders. I hesitated, asked another guest if it was hot or cold, and she said, “Give it a go.” The hilltop pool was the only one with a short wait. Set at the highest point, it held about a dozen people and opened up to wide views of the Mornington Peninsula. Some people timed their stay at ten minutes; others lingered a little longer. The Footbath Pathway The acupressure walk was a mix of therapy and endurance. A shallow channel of warm water runs over stones, and you walk across it barefoot. My first steps were an ouch moment, but I kept going because it felt like the kind of thing that was good for your feet. You move slowly, balancing each step, and it’s oddly satisfying once you make it across. Native plants edged the pathway, and in spots you could see geothermal water streaming directly into the pools. The Ice Cave I went into the ice cave—a plunge into cold therapy I wasn’t sure I’d manage. My first instinct was to back out, but I stayed. Three minutes later, I walked out surprised at how manageable it was, more invigorating than intimidating. Watching How People Used the Space Hardly anyone had phones out. I noticed a boy sitting with his feet in the water for nearly twenty minutes, just sitting still. Three generations of women—grandmother, daughter, and two young girls—moved from pool to pool with towels draped around their shoulders. People seemed comfortable sharing the space. Beyond the Pools I booked a lemon myrtle oil massage. There’s also the Spa Dreaming Centre, a fire-and-ice experience, hammocks where people rested or read, sun bathing areas, clay and sound baths. Two restaurants—one café-style, one more formal—were both busy during the school holidays. Filtered water stations were easy to find, staff were attentive without hovering, and signage was minimal but clear. If You Go Getting there: Viator shuttle from Melbourne CBD (~90 minutes). Driving is fine if you’re used to left-side roads. When to arrive: Early mornings are calmer; by midday, the pools are busy. Bring: Slides or flip-flops and a refillable water bottle. Rentals: A bathrobe, towel, and locker package costs about $25 AUD. It’s convenient and 100% worth it. Book ahead: Massages and spa treatments sell out quickly. Extras: On-site retail shop and accessibility carts are available. Consider these Viator experiences Peninsula Hot Springs Spa Experience and Express Transfer Shuttle - This is official Peninsula Hot Springs shuttle provider, you can opt for either a morning or twilight experience - This is the one that I did, chose a morning experience! Mornington Peninsula Hot Springs Spa Day Tour from Melbourne - They pick you up around 8 am and drop you back off by 3 pm. Peninsula Hot Springs is designed for slowing down. You choose a pool, sit for as long as it feels right, and move on when you’re ready. Between the geothermal pools, the hilltop view, the ice cave, and the spa options, it’s a wonderful half-day that leaves you refreshed and ready for the ride back to Melbourne.

A few years ago, we were planning a trip to Ushuaia, Argentina—gateway to Antarctica and home to thousands of penguins in their natural habitat. It was going to be a once-in-a-lifetime thing. But plans changed. My daughter was bang in the middle of Grade 10, and that school year required our full attention. We postponed the trip and the penguins had to wait. Fast forward to this past July in Australia. We had five days in Melbourne, and somewhere between browsing local wildlife tours and looking up day trips, we realized we had another shot—Phillip Island, just 90 minutes from the city, is home to the world’s smallest penguin species. Every night, like clockwork, they waddle in from the ocean to nest. And there’s a front-row seat waiting for anyone willing to sit still long enough to watch. Little penguins coming out of the water. Photo credit: Penguin Parade Center on Phillip Island A Plan That Shifted, and Shifted Again We originally booked Penguin Plus tickets and fully intended to rent a car. But after landing in Melbourne and thinking through what it would actually mean to drive on the left side of the road, in the dark, after a long day—no thank you. We shifted gears and opted for a guided tour instead. Most of these tours included general admission seating to the Penguin Parade, plus stops at scenic viewpoints or wildlife centers along the way. A view of the penguin parade sitting area from a different vantage point So we did both. We joined a tour but kept our original Penguin Plus tickets. The general admission tickets that came with the tour went unused, but no complaints. Penguin Plus gave us slightly elevated, more intimate seating on a quieter platform—close enough to watch the penguins emerge from the surf and begin their slow, purposeful march home. There’s also a Penguin Premium tier for those wanting an even more secluded experience, but honestly, every view was lovely. Pro tip: If you choose Penguin Plus, head to the front right of the platform. From there, you can see both the waves and the beach—meaning you’ll catch the penguins as they appear from the water and begin waddling toward land. That angle offers the most complete view of the experience. The Penguin Parade: What We Witnessed Photo of people waiting for sunset at the Penguin Parade Here’s how it unfolded: just after sunset, once the skies were free of predators, the penguins began to surface. Tiny, flippered silhouettes emerged from the waves in small groups, shaking off the salt and scanning for safety. These tiny penguins were barely over a foot tall, and yet they had spent days—sometimes weeks—out at sea. And despite their size, they were strong swimmers. According to our driver-guide, these little penguins could cover up to 1,000 kilometers in open water. Most lived for about six years, spending the bulk of their lives in the ocean before returning to land in groups, often to the same burrow year after year. Little penguin. Photo credit: Penguin Parade Center on Phillip Island Everyone in the audience was asked to stay completely still for the first 15–20 minutes. No standing. No flash. No photos. It was a shared moment of reverence for a natural ritual that predated us by thousands of years. And once the initial procession slowed, we moved gently onto the elevated boardwalk, where even more penguins waddled through the grasses, found their burrows, or chirped back and forth like neighborhood chatter. Little penguins coming out of the water. Photo credit: Penguin Parade Center on Phillip Island They were surprisingly loud—something between a honk and a cackle—and the air was filled with their sound. Beyond the Penguins: The Nobbies and Coastal Views View from the boardwalk at The Nobbies Our tour also stopped at The Nobbies, where ocean spray hits black volcanic cliffs with staggering force. There’s a blowhole lookout, rugged coastline, and long boardwalks that stretch across the headlands. Though we didn’t spot any seals that day, the panoramic views were reason enough to stop. Pale skies, turquoise water, and jagged rocks— elemental beauty in its rawest form. Logistics: Getting to Phillip Island from Melbourne In our tour bus, on our way to the Penguin Parade Before we visited, I assumed Phillip Island would feel remote—isolated roads, little signage, difficult terrain. That’s not the case at all. The roads are well maintained, the route is clearly marked, and there are plenty of towns along the way. It’s a very tourist-friendly region, and the island is well-equipped to welcome the 5 million+ visitors it receives each year. If you’re an Australian local, driving yourself is easy and efficient—you can add in whale watching, koala sanctuaries, or stop for dinner at your own pace. Parking at the penguin parade is easy. But for international travelers, the unfamiliar road rules and nighttime driving can be disorienting. In that case, a tour is a great option. Consider these Viator tours: Penguin Parade, & Wildlife Encounters Eco Tour from Melbourne : This is a 12-hour tour where you spend time at Brighton Beach, see wildlife at a conservation park before heading over to see the penguins. 3500 positive reviews on Viator! Small-Group Phillip Island Afternoon Day Trip from Melbourne : This is a 8-hour tour where you can spot fur seals at the Nobbies, see wildlife at a conservation park before heading over to see the penguins. 450+ reviews! Phillip Island Penguin Parade Express Tour from Melbourne : Walk along the Nobbies boardwalk, then head to see the penguins - This is the one we signed up for, it worked for us as we were only interested in the boardwalk and the penguins, and not the wildlife. (although out guide talked too much!) Facilities at the Penguin Parade The Penguin Parade building had everything we needed: Clean bathrooms in three locations A restaurant and café inside A gift shop and interactive displays on penguin conservation A knitting station where you can donate handmade jumpers for rescue penguins (especially after oil spills) Friendly, well-trained staff to guide you to your seating area There were also accessibility carts for those who needed support, and the outdoor arena had clear signage and plenty of staff in orange vests helping you find your way. On the boardwalk, on our way to the Penguin Parade, just before sunset. Philip Island near Melbourne, Australia In the End: Why the Penguins Matter Someday, I’ll still make it to Argentina. But on this night, surrounded by cold air, crashing waves, and waddling footsteps, I felt something I hadn’t expected: a deep, grateful quiet. Watching animals return home—on their terms, in their habitat—had a way of bringing me back to myself. In wellness, we talk so much about restoration and balance, but sometimes, all it takes is bearing witness to another species going about its life. That, too, can soften stress, open your heart, and remind you that you’re not separate from nature—you’re part of it.

Every few months, there are certain superfoods that capture the attention and appetites of the cultural zeitgeist - bone broth, ashwagandha, flax seeds. Through persuasive marketing and trendy health cafes, these foods cycle in and out of favor. This transactional nature of our cultural tendencies has always felt counterintuitive to my Estonian roots, where hand pies and blood sausages are made over the span of several days. My love for food derives from these moments in the kitchen, where my siblings and I were taught that each ingredient, each step in the process, is to be celebrated itself. Estonian Black Bread. Photo Credit: Lili Pushkar In Eastern Europe, cooking is about preserving something far older than a trend. Black bread is one of those foods that has withstood the test of time, woven into the fabric of daily life for generations. It is a dense, tangy, deeply nourishing loaf that holds both cultural and nutritional weight. Not to be mistaken for typical whole wheat bread, traditional black bread is made primarily from fermented rye flour. It is combined with ingredients like molasses, coffee, cacao and caraway seeds to create a rich, earthy flavor profile and a chewy texture. My mother would make pehme must leib (soft black bread), which is a soft version of pumpernickel - slightly sweet, and easier to make than the traditional kind. It was also the perfect learning opportunity for us kids, enriching our palettes and laying the foundation for how we understood food. I got the special task of mixing the wet ingredients into the dry, while my sister made the buttermilk from scratch and my brother decorated the loaf with walnuts. It was through these edible science experiments that I discovered coffee wasn’t just for drinking, and cacao wasn’t only used for baking. The fresh loaf was served with piping hot split pea soup, a meal none of my peers were getting at their pizza or sushi restaurants. At the time, I couldn’t have known that the food we were making would nourish more than just my stomach during one satisfying meal. Those traditions became key ingredients in my curiosity about nutrition, cooking and the environment - curiosity that rose, like a well-tended loaf, over time. Estonian Black Bread. Photo Credit: Lili Pushkar While black bread has not reached its zenith of popularity in the West yet, it has served to sustain and nourish the nations of Russia, Ukraine, Poland, Estonia, Latvia and Lithuaniathroughout the centuries. As an Estonian American, I grew up with this bread supporting many meals. In the winter, it soaked up the broth of stews and meaty dishes, and on a summer day it served as the base to sandwiches topped with herring and cheese. As a child, I couldn’t understand why my friends at school had never heard of it. Now I realize: black bread isn’t something that can be easily commodified. A stark contrast to simple white bread, it deters modern consumers with its look, texture and scent. In a package it doesn’t demand attention, and to be made requires patience. The bread is simply too humble, too rooted. Estonian Black Bread. Photo Credit: Lili Pushkar A Grain for the People When I asked my grandma - who was born and raised in Estonia - about her sentiments towards the bread, she shared that during Soviet times they would say, ‘Me kõik sööme musta leiba,’ (we all eat black bread). It refers not only to a shared reality, but to the belief that all Estonians fight for a common cause. This common cause was survival, which is anthropomorphized in the rye grain itself. Compared to wheat, the resilient rye thrives in cold, unforgiving climates. This ability to grow in poor soil made it ideal for agrarian communities, becoming an essential for peasants during long winters and periods of scarcity. While rural families relied on baking their own black bread, the aristocracy dined on white bread. A large batch was produced at one go, as leavened rye bread stayed soft and edible for several weeks, making it a practical staple. Thus, this humble bread came to represent more than sustenance. It served as a beacon of resilience, endurance, and cultural identity. The irony of course is that this dark bread, the “poor man’s bread,” is significantly more nutritious than the fluffy white bread of the elite. And today, modern nutrition science is catching up to what Eastern European traditions have perhaps always known. Estonian Black Bread. Photo Credit: Lili Pushkar Fermentation, Gut Health, and true Ancestral Knowledge In eating black bread, Eastern Europeans have been reaping gut-healing benefits for centuries, long before “microbiome” became a household word. What makes it so beneficial isn’t just the rye itself but how it’s made: through slow, natural fermentation. This process, using sourdough cultures, transforms the bread into something far more than a carbohydrate. Fermentation reduces phytic acid (which blocks mineral absorption), making nutrients like zinc, iron, and magnesium more available. It also fosters the growth of lactic acid bacteria - giving the bread its distinctive tang and providing natural compounds that support digestion, regulate inflammation, and boost immunity. Rye is especially rich in prebiotic fibers like arabinoxylans, which nourish beneficial gut bacteria. Our ancestors didn’t know the science, but they understood the outcome. Bread didn’t just fill you up, it fortified you. The low-carb enthusiasts today may not ever grasp that for our ancestors, carbohydrates weren’t just a guilty pleasure - they were fuel, earned and needed for manual labor. As the saying goes in Estonia: Hard work is afraid of men who have eaten bread. Estonian Black Bread. Photo Credit: Lili Pushkar Cultural Symbolism and Everyday Reverence Since Estonians were quite superstitious, there were many rules to be followed when baking, serving, or eating bread: it could only be baked once a week; you had to cut a cross into the top of the bread before baking it; if you dropped a piece you had to pick it up and kiss it; you could only put the uncut portion of a loaf facing the door, or else the bread and its prosperity would flee the house; and you could never slice a new loaf after sunset. Even the language surrounding the bread reflects its symbolism. Unlike in the West, where meals often begin with a “bon appétit,” in Estonia, the custom is to say “May your bread last!” Rather than indulgence, it is a wish for endurance. Although daily life looks different than it once did, the seasonal rhythms remain steadfast. During cold Baltic winters, black bread is served with thick stews, sauerkraut, and blood sausage. These hearty meals aren’t simply traditions - they're survival strategies, shaped by the land and the needs of the body. When summer comes, the meals lighten, but the bread stays. “Being able to buy the packaged version in Stockmann [grocery store] is one thing, but getting it from the nearby bakery is what keeps my blood moving during winter,” says Helle Wichman, a Canadian expat living full-time in Estonia, who has had to adapt to the nearly 18 hours of darkness Northern Europe endures. In Estonia today, an increasing number of people are baking rye bread at home, and it has become a staple on both modern fine dining menus and in traditional pubs. One personal favorite is a contemporary appetizer version of the classic black bread called Küüslauguleivad: it is sliced into small triangles, deep-fried with garlic, and dipped into tartar sauce. It still retains its characteristic flavor, and maintains its warming and hearty nature. Today, as more people in the West begin to rediscover the virtues of sourdough and fermented foods, Eastern Europe's traditional black bread stands as a reminder that superfoods aren’t new. They’re ancient, unassuming, and baked into the lives of those who never stopped honoring them. About the author : Lili is a health educator and writer who weaves her passion into dishes, poems, books, and lessons - all crafted to be nourishing and easily digestible for all.

Editor's Note At Green Sea Shells, we celebrate how everyday rituals shape well-being and connection. In Croatia, coffee is never just coffee — it is time made visible. A terrace table becomes a living room, a conversation becomes a lifeline, and a cup becomes the pause that holds a community together. Ema Resler reminds us that rituals of slowing down are not luxuries; they are cultural necessities that help us stay human. In Croatia, coffee isn’t a drink. It’s how we stay human. A cappuccino, a café table, and time that stretches — this is coffee in Croatia. Photo credit: Ema Resler It’s 10:04 on a Tuesday, and the terrace of my neighborhood café is already full. No one’s rushing. No one’s walking with coffee in hand. Some people haven’t even ordered yet, and that’s completely normal — they didn’t come for caffeine. They came for their dose of peace and connection. In Croatia, coffee isn’t about need. It’s a social ritual, a daily therapy, a gentle escape from your own four walls. When we say “let’s grab a coffee,”  what we really mean is: I have time for you.  And it doesn’t matter whether you order an espresso, a macchiato, or sparkling water — what matters is that you showed up. I have my spot — and they don’t even need to ask what I’m having There’s exactly one place I go for coffee in my neighborhood. Every time, I sit at the same table and order the same thing — or rather, I don’t have to. The waiter already knows. “This is my spot. The waiter brings my coffee without even asking,” my neighbor told me with a grin. It’s a small gesture that means more than it seems. In some cafés, there’s even a kind of unofficial club — a group that doesn’t message or plan, yet somehow meets at the same time, every day. “The regulars always sit at their table. They don’t coordinate — they just show up, and there’s always someone there,” one barista told me. There’s no WhatsApp group, no confirmation. Just routine. And the need to be with others. Photo credit: Ema Resler There’s no to-go culture — only time to sit and be Tourists are often surprised that no one in Croatia walks around with coffee. But if you tried, you’d be missing the entire point. Our cafés aren’t just places to drink something. They’re extensions of our living rooms. It’s where we talk politics, gossip about neighbors, close business deals, and celebrate birthdays — all over a single cup of coffee (or maybe three). Every neighborhood has at least a few cafés, and each has its own crowd. Some are filled with retirees, others with students, and most are a mix. By morning, everyone knows who sits where, who comes first, and whether today might include a cheeky round of something stronger. “The waiter always jokes with us over morning coffee — says we’re too classy for rakija. But in the end, he usually joins us for a round too,” laughed one guest I spoke with outside a café. Coffee connects generations One of my earliest memories is watching my grandmother drink Turkish-style coffee from a tiny cup. She never finished it — always left the grounds at the bottom, saying she could read the future from them. Now we still have coffee together, but on a sunny terrace, each with our own “modern” drink — even if she still insists it’s not real coffee. Coffee brings us together. Across generations, across everyday life. I meet my mom for coffee when we need to vent. I meet friends to share everything and nothing. Some people I meet just to sit in silence, and that’s enough. It’s not just a habit — it’s part of who we are. Evenings in Virovitica — where a café table holds more than food or coffee, it holds time shared. 📍 Laganini Caffe - Photo credit: Ema Resler. Why this culture will last Some might think we’re wasting time. But really, we’re reclaiming it. Our cafés aren’t defined by menus, but by people. The same table, the same order, the same easy smile. While everything else speeds up, the terrace remains a place where time stretches. Not because we have to — but because we want to. Coffee here isn’t just a drink. It’s the space between obligations, the glue between people, the moment of calm in a noisy world. And I truly believe it will stay — because as long as we have each other, we’ll always have a reason for one more coffee. About the Author: Ema is a Croatian writer who can never say no to one more coffee.

Editor’s Note At Green Sea Shells, we honor how small rituals carry centuries of meaning. In this essay, Nada Emad Eldin takes us from her grandmother’s kitchen to Egyptian apothecaries, tracing the story of the black seed (Nigella sativa), known as the “seed of blessing.” From pharaohs’ tombs to prophetic sayings, from honey cures to beauty rituals, Nada shows how this tiny seed has nourished body, spirit, and culture for generations. To preserve the strength of the author’s storytelling, we have kept all her ideas and details intact. Only light edits were made to grammar and sentence structure to improve clarity, while ensuring Nada’s voice and intent remain fully present. One day I was playing in my grandmother’s kitchen as she spread tiny black grains on the bread she was baking. I asked her, “Why do you stain the bread with that black dirt?” Photo by Nada Emad Eldin She laughed and told me it wasn’t dirt, but a magical seed. Just like the pixie dust of Tinker Bell, which made people fly, these magical black seeds could make people fly too — not like birds or planes, but by making them feel good, healthy, and strong. That, she said, is how humans shine and fly. When I grew up, I saw my mother buying this black grain every time she went to the grocery. Anything else on her shopping list was negotiable, but not these seeds. Even with inflation and rising prices, she always made sure to buy them. In Arabic, it is called habet el baraka , meaning “seed of blessing.” Its official name is Nigella sativa . A name that truly lives up to its meaning — it carries blessings that humans have long relied on. The Prophet Muhammad is said to have remarked that “the black seed can cure any illness, except death.” Tradition tells us that he once advised a sick friend to smash seven seeds, mix them with olive oil, and apply the mixture to his nostrils — with remarkable results. Photo credit: Unsplash The Romans were also fans of these seeds, calling them “Greek Coriander.” In the 1st century, the Greek physician Dioscorides recorded their benefits, recommending them for toothaches, headaches, and even as a daily tonic for wellbeing. Many ancient civilizations found ways to use the seed in daily life. In India, black seed became central to the Unani system of medicine , where harmony between the body’s humors (blood, phlegm, black bile, yellow bile) was believed to be the key to health. Within Ayurveda , it was known as Kalojira or Krishna jiraka , treasured for restoring balance to the doshas and easing ailments of the stomach, skin, and lungs. But my heart pulls me most toward Egyptian traditions. I went to an apothecary in my neighborhood in Alexandria and asked the old seller about the customs tied to this seed. I realized my modern family had missed some of these remarkable old rituals — and I decided I wanted to bring them back to my own life. Old is truly gold. The importance of black seed stretches back to ancient Egypt. The strongest evidence came from Tutankhamun’s tomb, where archaeologists found black seed oil among his belongings — still usable thousands of years later. It was believed to aid him in the afterlife. The seller told me it was an addiction for queens like Nefertiti and Cleopatra. If they lived today, he joked, they might have been skincare influencers promoting black seed products. This “addiction,” he said, was passed down through generations of Egyptian women. Bread is the backbone of our diet — we can hardly eat without it. That makes it the perfect host for black seed every day. But the seller insisted that before eating anything, one must mix the seeds with raw honey and eat them on an empty stomach to gain incredible health benefits and energy. A black seed a day keeps the doctor away, he smiled — black seed is the new apple. He explained that both a cold fever and postpartum fatigue could be treated with the same simple drink. His mother, he recalled, always cured his fever with black seed mixed into a warm drink like mint tea. The same drink, he said, helped new mothers recover and stimulated breast milk. By then, I felt there was no need to keep asking about health benefits — the list seemed endless. So I asked about spiritual traditions. He became nostalgic, remembering how his grandfather mixed black seeds with salt and burned them to protect the home from evil and envy. In Upper Egypt and in the countryside, the same mixture was used during the newborn’s soboa (the ritual held one week after birth) to protect the baby. Old generations believed the blessings of the seed were infinite, and they found any possible way to use it — whether logical, scientifically proven, or not. As I was leaving the shop, I noticed a jar labeled “black seed honey.” I was surprised — my mother had always used only the seeds, never honey. The seller explained that bees can make honey from the flowers of Nigella sativa . This golden-black honey is both rare and potent, used as a healthy alternative to sugar. He told me it could be mixed with seeds and fenugreek to make a warm paste for cold winter nights. Newborns, he added, must taste a bit of this honey to bless their health and future. At home, I tried combining them in a face mask. I crushed the seeds to powder, mixed them with raw honey and crushed garlic, and left the paste on my skin for 20 minutes. When I washed it off, my face felt smoother and brighter. he human experience of exploring nature is inherited in our genetics and unconscious. No matter the nationality, culture, or religion, we all share the same curiosity to test nature’s gifts. Now, science confirms what ancient wisdom always knew — the amazing benefits of this tiny, magical seed. As we say in Egypt: “God puts His secrets in His tiniest creatures.”

Editor’s Note At Green Sea Shells, we explore how cultural rituals around the world shape everyday wellness. In this piece, Jess takes us inside the Malaysian-Chinese practice of Pantang (also known as Zuo Yue Zi 坐月子) — a month-long postpartum confinement rooted in ancestral wisdom. More than just food and rest, Pantang is a holistic system designed to restore balance, protect mothers from illness, and pass on intergenerational care. As with many rituals, beneath the nourishing soups and herbal remedies lies a deeper labor: the discipline, emotional weight, and resilience of mothers navigating tradition in today’s world. For Malaysian-Chinese mothers, the journey after childbirth leads into "Pantang" - or "Zuo Yue Zi" (坐月子), meaning "sitting the month." This 30 to 44-day holistic recovery system blends ancient tradition with modern demands. Beneath nourishing soups lies unseen labor - the physical, emotional, and logistical effort to navigate these rituals today. Core Belief: Restoring Balance Pantang is preventative healthcare steeped in Chinese philosophy. Childbirth depletes vital energy (Qi 气) and blood (Xue 血), leaving the mother in an extreme state of vulnerable "cold" (Yin 阴) state where harmful "Feng" (风 - wind), representing cold, dampness, and illness, to invade. The goals: Restore Balance: Rebalance Yin and Yang energies Expel Wind: Drive out the invading "wind" Replenish: Restore lost Qi and blood Prevent "Yue Zi Bing" (月子病): Avoid future chronic ailments believed to stem from poor recovery This ancestral wisdom, passed through generations, presents confinement as necessary, non-negotiable lifelong healthcare. Food as Medicine The kitchen becomes a healing hub governed by warmth: Healing Staples : Warming soups like Sheng Hua Tang (生化汤 - expels lochia), pork knuckle stewed with ginger/black vinegar, chicken/fish soups, rice wine-infused dishes, and longan-red date tea. Ginger (fried in sesame oil, in soups, teas) and sesame oil are essential for dispelling cold. Chicken essence is a common daily boost. Boiled Water Combo: An energy boost in a up! Boiling these herbs creates a comforting drink to support new mothers' recovery. Herbs include red rates, goji berries, dried longan and codonopsis root. Photo Credit: Jess Chuen New mothers aren’t allowed to drink plain water. It must be boiled with herbs to help restore their energy and boost strength ,” explained Mrs. Tan, an experienced confinement lady. Strict Taboos : Forbidden "cooling" foods (raw veggies/fruits, cold drinks) and overly "heaty" items. Silent Labor : Mothers navigate constant hunger/satiation dictated by the regime, potential food monotony, and heavy reliance on others (family or hired help) for the complex meal prep – a dependency that can strain autonomy. The Discipline: Rules for Recovery Pantang governs the mother's entire being: Confinement : Staying indoors is mandatory to avoid wind and cold. Air-conditioning is often restricted. Hygiene Limits : Full baths are typically prohibited; sponge baths with boiled herbal water (ginger, pomelo) are used. Hair washing is taboo or strictly limited, requiring immediate, thorough drying. Enforced Res t: Strict bed rest (especially early) is crucial. Lifting anything heavier than the baby is forbidden (fear of organ displacement/"sinking womb"). Climbing stairs, reading, sewing, and excessive screen time are discouraged (eye strain risk). Crying is also discouraged. The BengKung Bind : A defining physical practice is the Bengkung – a long cloth tightly wound around the abdomen for weeks. It supports weakened muscles, aids uterine contraction, provides back support, and is believed to warm the womb and expel wind. When used by a mother, mother-in-law, or confinement lady, it represents the discipline of Pantang, providing support but also signifying discomfort and limitation, particularly during hot weather. Silent Labor : This means battling isolation, stifled desires (fresh air, showers), physical discomfort (heat, poor hygiene, and binding), and continuously juggling the emotional burden of expectations, frustration, and compromise within strict guidelines. Navigating the Support System Who provides cares shapes the experience: Family Matriarchs (Mother/Mother-in-Law) : Embodies love and tradition, but it can also lead to complicated family dynamics, generational conflict, and unsolicited advice. "Decades ago, it was my mom who cared for me during my postpartum confinement ,” said Mrs. Lau, a nostalgic elder. “ She was always loving but also very strict. There were so many things she wouldn’t let me do, and it frustrated me at times, but I’m so grateful she was there for me through the whole recovery." The Professional Yue Sao (Confinement Lady月嫂) : Offers specialises in newborn care, cooking, binding (Bengkung), and occasionally massage. Provides crucial relief but introduces a paid stranger into the intimate postpartum space. Confinement Centres : Offer a complete package (meals, care, accommodation), removing home logistics but taking mothers away from their familiar environment during a sensitive time. Pantang Today: Adaptation & Change The practice is evolving to fit modern life: Shorter Duration : 30 days is now standard, with strict rules often concentrated in the first 1-2 weeks. Relaxed Rules : Quick warm showers (using water boiled with ginger or mugwort), controlled air-con, brief essential outings (e.g., doctor visits), and incorporating some cooked vegetables/fruits. Commercialization : Ready-made confinement meals, pre-packaged herb soups, modern belly binders and specialized products make adherence easier but more impersonal. Herbal Soup Pack: Postpartum care made easy! These ready-to-cook herbal soup packs bring traditional nourishment to modern kitchens. Photo credit: Jess Chuen “ These ready-to-cook herbal soup packs make things so much easier! Back then, the only option was to preorder the necessary herbs from a traditional Chinese medicine shop ,” recalled Mrs. Lee, an enthusiastic member of the community. Hybrid Approach : Blending core traditions (warming diet, Bengkung support) with modern postnatal care: doctor check-ups, lactation consultants, and mental healthcare. The Silent Labor & The Path Forward Pantang powerfully honors Malaysian-Chinese mothers through ancestral wisdom. The nourishing soups, ginger's warmth, and Bengkung's embrace are its visible heart yet silent labor (endurance, emotional weight, negotiation) fuels it all. As traditions evolve into shorter, commercialized, blending with modern care – the challenge is clear: preserve nurturing wisdom while easing burdens. Recognizing this hidden effort is vital. Pantang’s future lies in flexibility, choice, and centering mothers’ voices, transforming silent labor into true healing. Personal Reflection Thinking back, I remember herbal soups simmering for hours during my cousin's confinement. I even got to taste a little once: that strong, medicinal warmth followed by 回甘 (huí gān), that sweet aftertaste healers treasure. A modern woman, she skipped some rules but kept the core. Those nourishing dishes healed her body; yet family cooking, wrapping her Bengkung and sharing laughs soothed her spirit. That's Pantang’s magic, I think: where old ways and love mix to heal. About the author: Jess is a Malaysian writer and contributor.

Editor’s Note: At Green Sea Shells, we explore how culture shapes wellness practices around the world. In this feature, writer Chepkorir Scolah offers a rare look into the Ogiek community of Kenya, an indigenous group from the Mau Forest whose herbal traditions guide every stage of pregnancy, childbirth, and post-natal recovery. These practices—rooted in Ogiek traditional medicine—are more than remedies; they embody a deep connection to health, identity, and ancestral wisdom.    Ogieks are an indigenous hunting and gathering community residing in Mau forest, Kenya. Our traditional way of life is closely tied to the forest. My Tata (paternal grandmother) would always take us with her to help peel barks and dig roots the clients needed. One of the cultural activity that we attach our importance to is use of herbs-barks, roots and leaves for prevention, diagnosis, treatment and maintenance of health during pregnancy, childbirth and post-partum recovery. Why Herbal Medicine is Preferred Herbal medicine is preferred over synthetic because they correspond to our ideology of staying connected to the forest and our roots and allays concerns about adverse effects of synthetic medicine especially during the delicate period. Photo credit: Chepkorir Scolah Cultural Beliefs Around Illness in Pregnancy and Childhood  All of the herbal concoctions prescribed to pregnant women and children in the community are used to prevent evil eye or what we call Konyek Chesamis (bad eyes). We believe that any ailment affecting a pregnant woman or a child is not a natural occurrence. We believe that every ailment affecting a baby is infectious and is caused by witchcraft. Photo credit: Chepkorir Scolah Fertility Practices and Personal Experience If a woman does not give birth within a certain period of time after getting married, questions regarding infertility arise. Ogieks hardly associate infertility with men. After my cousin failed to give birth in her sixth year of marriage despite trying and using herbs to cleanse her tendons and veins to improve her fertility, our family decided to source help from a villager who specialized in curing such. Her herbs were to be taken with another woman to share in her luck and goodwill, I was the chosen one despite being not married. I was given Sumeto, an herb that induces coming and diarrhoea to cleanse my body of impurities before drinking the medicine with her. At that time, nobody told me that using this herbs would render most methods of birth control ineffective, ten months later I was pregnant with my son. Herbal Care During Pregnancy During pregnancy, I was given herbal powder mixed from various herbs to lick every morning. It’s uses were to alleviate and prevent chest problems. I was also given some barks and roots to boil for four hours before drinking and using it to bathe. This concoctions helped prevent miscarriage, aid growth and development of the foetus, control urinary tract infection and protected me from the evil eye. I was always advised against meeting other pregnant women and those in their periods for fear of being infected. When I was 28 weeks, my fetus was in breech position, the mid-wife who helped me adjust him used leaves of some trees to massage me throughout the process. The roots of Chesita, barks of chemanam beliot, chepisorwet, tebeswet and tangururwet. When boiled together will be used to bathe, fed to and its steam exposed to a nine-month old baby just starting to crawl to improve digestion and help in growth and development. Photo credit: Chepkorir Scolah Post-Natal Care for Mother and Child Every morning after giving birth, I bathed my child in medicinal herbs, fed him some and smeared herbal powder to his gums, tongue and fontanelle before meeting people. These herbs and powder are used till the child is atleast two years old. The prescriptions are altered after every few months to aid in strengthening his bones and accelerate growth and development. The main purpose of these herbs are to aid digestion and ease stomach pain when releasing gas and feces (surrunda) during the first month’s of life. The powder is to prevent oral thrush, sunken fontanelle and ease the pain during teething. I also had to partake in these activities to aid in my recovery. In case of a fever, I would cover the both of us in an airtight blanket over the boiling herbs till we sweat. The medicinal steam helped with nasal blockage and alleviate chest problems. Specialized Birth and Gender Practices In some other case, a woman giving birth at home would be given stalks and roots of Talebot to chew to alleviate labor pain and speed delivery. Gender reversal medicines are given to a mother of girls wishing to have a boy. The herbal medicine is to be taken before trying to get pregnant. The aim is to weaken the X-chromosome in the mother. Ogieks believe that a woman is responsible for the gender of the baby. Failure to give birth to a boy might lead to divorce or another woman being married in. Photo credit: Chepkorir Scolah Knowledge Sharing and Cultural Protocols Leaves, barks and roots of plants are prescribed under the guidance of experienced elders or herbalists. Secrecy in such matters is traditional. Ordinarily, herbs are not freely shared except at family level or commercial level an activity that is cultural in nature. When one wants to learn the skills of another, they have to give a goat to their mentor in exchange. For those seeking only a prescription , a token of appreciation must be given out. Failure to do so renders the medicine useless. It is believed that when one learns this knowledge or prescribe for themselves without going through the proper channel or blessed with (Kengutyin - an Ogieks thing that involves an elder spitting saliva on your palm to wish you peace and prosperity) the herbal medicine will not be effective. At the family level, the knowledge is shared with all the children and some are picked from the bunch to inherit the full knowledge. Such activities are done to ensure that the knowledge stays within the community. Traditional Medicine and Modern Healthcare Some herbal medicine and remedies are not to be taken with over-the-counter prescriptions so that they cannot conflict. Traditional medicine use is stopped before visiting the hospital. Preserving Ogiek Herbal Traditions As a result of the secrecy involved and limited efforts to study and document Ogieks knowledge on medicinal herbs, scientific evidence supporting their efficacy is limited. But continuous efforts to document them are in place. Ogieks cultural center in Kenya launched last year features a garden for medicinal plants, a place where it teaches and researches such practices. Traditional Herbs and Uses Chepisorweet (Cort tree). Their barks are used during pregnancy and in infant care for growth and development. Legetetyot (Carissa spinarum). Their roots contain an aromatic smell. Used to improve smell in herbs and help ease digestion and gas. Tebesweet (Croton macrostachyos). Their barks are used. Tangururwet (Oncoba routledoet). Their barks are boiled and used to alleviate chest problems. Chepindorwet. Their roots are boiled and consumed to ease digestion. Kimolwet (Vangueria Infausta). Their leaves are used for massage and barks used to alleviate chest problems. Chebitet(Acacia). Their leaves are used for massage. Talebot (Sodom apple). Their roots are chew to alleviate pain and speed labor. Chesamisiet (Bersama abyssinica). Their leaves are used for massage and roots boiled for babies. Sosyot (Palm tree). Roots used for babies. Labotwet (devil fruit). Their roots are chewed or ground into powder. Sumeto. Their tuberous roots are used to induce vomiting to alleviate most of stomach problems. Chekurbet (Solanecio mannil). Their roots and barks are used. Chemanam beliot. The fruits are eaten and barks used for pregnant women and babies. Chesita. Their roots are used for brushing teeth and mix with others for a pregnant woman and a baby. Most of these herbs are used in combination for them to work effectively. About the Author : Chepkorir Scolah is a mother, farmer, anthropologist, and teacher dedicated to keeping her people’s language and culture alive. Editor’s Note: This article offers an unedited, first-person account from writer Chepkorir Scolah, sharing the Ogiek community’s fascinating herbal medicine traditions for pregnancy, childbirth, and post-natal recovery. Originating from Kenya’s Mau Forest, these practices blend plant-based remedies with cultural beliefs, creating a system of care that is as much about identity and heritage as it is about health. We have published this piece exactly as written to preserve its authentic voice and the integrity of Ogiek knowledge.

Editor's note: At Green Sea Shells, we love exploring where culture, tradition, and wellness meet in everyday life. In this feature, Colombian-American food writer Grace Mathieson Savina highlights fruits woven into Colombia’s culture, cuisine, and healing practices. Colombia, a South American country bordering the Caribbean Sea and several other countries, boasts an impressive array of biomes including tropical rainforests, deserts, mountain ranges, coastlines, and more. It’s known as a “megadiverse” country with close to 10% of the earth’s biodiversity. It’s home to more than 1,800 species of fruits, 433 of which are only found in Colombia. Wooden tray with fruits. Photo credit: Grace Mathieson Savina Fruits have long played an important role in wellness and healing practices throughout the different cultures in Colombia. I have many memories from my childhood of my mom making us fruit juices in the blender or whisking chocolate caliente on the stove. As an adult, I now do the same thing. In pretty much every Colombian kitchen you’ll find a blender and a pitcher for the stove. Fruits are used to treat a wide range of ailments, from simple colds to complex and chronic health conditions. What follows is an exploration of some Colombian fruits and their healing properties. All of which can be found in grocery stores around the world. Guanábana (Soursop) Photo credit: Oscar Ivan Esquivel Arteaga Found in warm and tropical climates, guanábana contains a creamy white flesh that tastes like a blend of pineapple, strawberry, and apple. It has an abundance of vitamins, minerals, and a large dose of fiber. Indigenous communities have long used guanábana for its healing properties. Used in ceremonies, it’s believed that it can cleanse the mind and body of negative energy. Additionally, there’s some evidence that it can strengthen your immune system, improve digestion and also fight cancerous cells. All parts of the tree, including its seeds, bark, roots, leaves, and fruit are used for their healing properties. For example, the leaves can be brewed into tea that is believed to help with inflammation and fever. It can also be applied topically as it is thought to combat infections and wounds. Cacao (cocoa) Photo credit: Grace Mathieson Savina You’d be hard pressed to find someone who’s never had chocolate. People have been drinking and eating cacao for over 5,000 years beginning with the Mayans and Aztecs in Central America and Mexico. The Mayans even held rituals honoring the cacao God Ek Chuah. The cacao plant produces pods that contain beans that have a bitter and earthy taste. Used by a variety of cultures worldwide, cacao has numerous health benefits. In Colombia, the beans are turned into chocolate bars and consumed as hot chocolate. I have beautiful memories of waking up to the delicious and comforting smell of hot chocolate in my abuela’s house when I was a little girl. Today, I still find comfort in the aroma. When I drink it in the mornings, it helps clear my mind and my spirit. -Luz Maria, age 71 Some of mental health benefits include improved mood, decreased anxiety, and improved cognition. The physical benefits include a reduced risk of heart disease and relief from constipation due to its fiber content. Limón (Lemon) Lemons have existed in the wild for a staggering 8 million years. They were first introduced to Central and South America by Christopher Columbus who brought lemon seeds on his conquests. Today they are grown all over the world. A widely popular fruit, lemons have a sharp citrus flavor with hints of sweetness and many culinary and non-culinary uses. They grow in hot and humid conditions and require lots of direct sunlight. In combination with other plants, lemon has widespread use in home remedies. “Drinking a lemon tea with honey always soothes a sore throat when I have one. It also has a comforting and calming effect for me.” -Ligia, age 69 Panela water with lemon is a go-to drink in Colombia for sore throats, coughs and congestion from colds. Panela is a by-product of sugar production. Vitamin C in lemons helps with throat inflammation and irritation. Lemon juice is also a natural antiseptic and can be used to treat sunburns and bee stings. Uchuva (cape gooseberry or golden berry) Photo credit: Lucas George Wendt Unlike the other fruits in this list, uchuva grows high up in the Andes Mountains at elevations between 1,600 and 9,800 feet. It prefers cooler climates with adequate rainfall. It’s described as sweet and tangy with some even saying it tastes similar to grapefruit. In the Muisca community it was offered in rituals to Chía, the moon goddess, as a symbol of light during times of darkness. Today, it’s consumed for its antioxidant and anti-inflammatory properties. It’s used to aid in treating asthma, eye disorders, digestive issues and more. Guayaba (guava) Photo credit: Grace Mathieson Savina Guayaba has been cultivated for thousands of years. Archeologists have found evidence of it in places like Teotihuacán, Mexico even though it doesn’t grow there naturally. This points to ancient trade routes. It grows in many regions in Colombia including Boyacá and Santander in Central Colombia. Guayaba is said to taste like a blend of pear and strawberry. It has a green rind with pink flesh on the inside. Like the other fruits, it has many uses for improving health. Thanks to its anti-inflammatory properties, guayaba leaves can be used as a natural remedy to promote hair growth and reduce hair loss. It can also be used to treat minor cuts and burns due to its antiseptic properties. There are numerous other medical uses for it as well. A Final Note Fruits have been used as medicine and for wellness practices for thousands of years in Colombia. These traditions are still embedded in Colombian communities today. From uchuva to guayaba and beyond, fruits offer a myriad of physical and mental health benefits such as aiding sore throats and decreasing anxiety. Outside of Colombia, these fruits can be found in local mercados or markets. I recommend experimenting with blending different fruits together to make fruit juice. There’s truly an endless number of combinations so you’ll be sure to create some delicious recipes. Whether you’re grabbing a familiar favorite such as cocoa powder or trying something new like guanabana, you’ll reap the same health benefits that people have experienced for millennia. About the author: Grace is a Colombian American food writer who resides in Portland, OR with her husband and two dogs. Sources Admin. (2025, March 5). Where does Soursop grow? Explore its perfect climate and soil needs - startervegetablegardens.com . Startervegetablegardens.com . https://www.startervegetablegardens.com/where-does-soursop-grow-explore-its-perfect-climate-and-soil-needs/ Anthony, W. (2022, December 28). Guava leaf for hair: Benefits & How to use . Hairstyle Camp. https://hairstylecamp.com/guava-leaf-for-hair-growth/ BBC Global. (2025, August 1).  The secret behind Colombia’s blender craze | BBC Global  [Video]. YouTube.  https://www.youtube.com/watch?v=VtBU_pDVlR4 Binu, S. (2025, January 6). Cacao Fruit: Nutrition, health Benefits, Uses, and Side Effects. Netmeds . https://www.netmeds.com/health-library/post/cacao-fruit-nutrition-health-benefits-uses-and-side-effects Carolina. (2025, May 2). Fruits with a Soul: Ancestral Wisdom from the Forests, Mountains, and Coasts of Colombia . Pacific Soul. https://pacsoulfoods.com/fruits-with-a-soul-ancestral-wisdom-from-the-forests-mountains-and-coasts-of-colombia/ Celeste, S. (2024, June 23). The Power of Guanabana: a natural wonder for health and healing properties. The University Of Ph . https://www.theuniversityofphoenicia.com/post/guanabana-natural-wonder-for-health-and-healing-properties Marshall, C. (2023, December 16). What does guava taste like?  The Kitchen Community. https://thekitchencommunity.org/what-does-guava-taste-like/ Morgenstern, K. (2023, October 17). - Sacred Earth. sacredearth.com . https://sacredearth.com/2022/02/24/12-amazing-superfood-properties-of-cacao/ Nagdeve, M., & Facts, O. (2024, October 10). 11 Evidence-Based Benefits of Lemon . Organic Facts. https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-lemon.html#google_vignette

Sedona, Arizona has long drawn spiritual seekers, artists, and wellness travelers with its vivid red rock formations, high desert light, and centuries-old energy vortex sites. But this desert town offers far more than just scenic trails and spa menus. It’s one of the most wellness-integrated destinations in the U.S.—where the terrain itself seems to participate in your healing. In Sedona, wellness isn’t just a treatment—it’s a practice of presence. Whether you're hiking toward a vortex, meditating among sandstone spires, or kayaking through desert rivers, the experiences here are designed to shift your energy and reset your nervous system. The best part? Many of Sedona’s most grounding experiences can be booked easily. Here are 7 wellness-forward activities that go beyond cliché—and 5 resorts that make wellness part of the stay, not just the spa. Stargazing Under the Desert Sky  A nighttime stargazing tour in Oak Creek Arizona, from Sedona Sedona’s dry climate and lack of light pollution make it one of the country’s premier stargazing locations. On a guided stargazing tour, professional astronomers set up telescopes and guide you through constellations, planets, and deep-sky objects while weaving in mythology and cosmic insight. The result is less like a science lecture and more like a meditative immersion into space. Check the Sedona Stargazing Tours LLC on Viator Sedona Vortex Odyssey - A Spiritual & Scientific Adventure Hosted by local owner operators, Dynamic Journey Tours. TOUR IN VAN!! Hosted by long-time local guides, this tour explores Sedona’s most famous vortex sites—like Cathedral Rock, Bell Rock, and Airport Mesa—while blending spiritual insight with scientific context. You'll learn how the area's unique rock formations impact electromagnetic energy and why Sedona became a hub for healing seekers in the first place. Book this experience on Viator The Ultimate E-bike Tour of Sedona - The best of Sedona EZRider Explore Sedona’s Red Rock sites at your own pace by riding electric bikes from place to place. Rent one from this retailer in Uptown Sedona, then have the freedom to explore whichever sites you’re interested in. Rent an electric bike and explore Sedona’s iconic red rock formations, creative art villages, and canyon trails at your own pace. It’s an ideal way to move your body while staying cool in the sun—and a quieter alternative to tour buses or group hikes. Discover all the best Red Rock stops in Sedona at your own pace Sedona Private Hiking and Yoga Experience Led by a certified guide, this private session combines a 3-mile desert hike with gentle outdoor yoga and breathwork. The trail includes shaded creek beds and open overlooks of Capitol Butte and Cathedral Rock. You’ll end the morning with movement, mindfulness, and stillness. Book this Sedona Private Hiking and Yoga Experience Reiki & Sound Healing on the Red Rocks of Sedona Visits to Coconino National Forest coordinated with SPIRIT OF SEDONA TOURS (a Member of the Sedona Metaphysical Spiritual Association) After a short hike into the Coconino National Forest, this healing session begins with an introduction to Sedona’s energy vortexes and the chakra system, followed by Reiki energy work and sound healing with singing bowls. The land feels sacred, and so does the silence that follows. Reserve your sound session here Chakra Balancing & Healing Meditation Explore the 5 essentials of meditation, bring balance to each of your chakras with the help of guidance Set outdoors against Sedona’s stunning backdrop, this 25-minute chakra balancing session walks you through the five core principles of meditation and helps guide your energy through all seven chakras. It’s approachable for beginners yet powerful enough to shift even seasoned wellness travelers. Schedule your session here   Kayak Tour on the Verde River Enjoy an adventurous and safe experience on Class I and II rapids while you explore the scenic Verde River. If your version of wellness includes light adventure, this kayak tour down the Verde River may be your favorite. The 3.1-mile paddle includes gentle rapids, calming waters, and sweeping desert views. It’s beginner-friendly, peaceful, and restorative. Book this experience on Viator Introduction to Glassblowing Workshop in Sedona Express your creativity and practice new skills by blowing your own colored glass flower. In this small-group class, you’ll learn to blow and shape hot glass into colorful flowers. The experience is playful, tactile, and oddly meditative—a chance to reconnect with creativity through your hands. Book this experience on Viator 5 Award-Winning Wellness Resorts in Sedona Worth Booking These resorts offer nature and healing as part of the full guest experience. Each one is bookable through Expedia and consistently receives top marks from wellness travelers and luxury review boards. Enchantment Photo credit: Expedia Travel Creator Program Situated amidst the towering red rock walls of Boynton Canyon, Enchantment Resort embodies the natural beauty and special energy of Sedona and the American Southwest. With 218 casita-style guest rooms and suites over 70 acres, the resort is a part of the Tanzerra portfolio of award-winning destination resorts. During your stay, visit Mii amo - a world-class destination spa located steps from Enchantment. This spa was voted as a #1 Domestic Destination Spa by Travel + Leisure magazine and is a recipient of the coveted designation as Hall of Fame honoree. L’Auberge de Sedona Photo credit: Expedia Travel Creator Program Surrounded by serene, picturesque landscapes, this retreat offers a zenlike atmosphere with beautifully maintained grounds. It's spa, L'Apothecaryoffers both time-honored treatments and transformative metaphysical experiences, from energy-aligning bodywork to immersive sound healing. Amara Resort & Spa Photo credit: Expedia Travel Creator Program This resort is located at an elevation of 4,500 feet at the foot of vibrant Uptown Sedona. Amara recently completed a multimillion-dollar renovation which now brings a new and sophisticated “tree lodge” aesthetic to all guestrooms and public spaces. Consider their signature Rain Dance Massage featuring lavender, rosemary, and sage oils; along with an indulgent scalp massage with hot oil hair treatment.  Hilton Sedona Resort at Bell Rock Photo credit: Expedia Travel Creator Program For wellness on a flexible budget, this resort offers a robust spa, daily fitness classes (including aerial yoga and power hikes), and easy access to Bell Rock’s trail system. The suites are spacious and family-friendly. Adventure awaits, from 18 holes of championship golf to off road Pink Jeep adventures, and over 200 scenic hiking and biking trails! The eforea Spa at Hilton Sedona Resort at Bell Rock offers customized facials like the HydraFacial, along with eucalyptus steam rooms, dry saunas, and energy rituals such as sound bowl therapy, palm reading, and smudging ceremonies inspired by Sedona’s spiritual heritage. The Wilde Resort and Spa Photo credit: Expedia Travel Creator Program The Wilde Resort & Spa is a boutique retreat in Sedona’s iconic Red Rock landscape, offering desert-inspired accommodations, a heated pool, hot tubs, tranquil outdoor spaces, and stargazing around fire pits. It features wellness experiences such as mountain-view yoga, meditation, sound healing, labyrinth walks, and desert-spirit ceremonies. The Wilde Haven Spa offers treatments that draw on desert botanicals, healing crystals, and local minerals to promote balance and relaxation. Guests can enjoy facials, massages, specialty bodywork, and couples’ therapies, each influenced by Sedona’s renowned energy.

Editor’s note: The following article is a personal account blending cultural history, traditional herbal knowledge, and personal discovery. It offers insight into majčina dušica — also known as wild thyme — and its enduring role in Bosnian life. While rich in tradition, this article is for informational purposes only and not medical advice. Photo by Mujo Hasanovic on Unsplash . Scenic view on the slopes of Vranica mountain covered in autumn trees, Vranica mountain, Bosnia and Herzegovina This summer I spent long, scorching days drenched by the sun in Bosnia and Herzegovina, the country from which my family hails. It was my first time travelling there on my own–without the weight of watchful eyes or rigid schedules. In that time, I began to unravel my family's history through their daily tea rituals that I often overlooked up until that point. The Healing Landscape of Bosnia Powerful herbs scatter Bosnia and Herzegovina's many meadows, mountains, and forests. These herbs may be used for virtually every malady–from treating cuts and gashes to the nastiest of stomach aches. One herb in particular, known as majčina dušica (Thymus serpyllum L.), is a plant of great cultural and medicinal value. History, Benefits, and Cultural Meaning These days, Bosnia is widely known for the war that ravaged the country during the 1990s. Countless families fled, my own included. This ancestral knowledge drifted like a gust across continents along with its diaspora. During the war, numerous sieges cut off access and supplies to vital resources. Medical and emergency services were devastatingly far and few in between. As a result, traditional medicines were heavily relied upon during and afterwards. Majčina Dušica: A Mother’s Soul Majčina dušica is loosely translated to "a mother's soul." Benjamin Sirčo, a retired Commander in the Bosnian military, shares that "majčina dušica has been used for thousands of years–mainly in children for stomach and digestive issues." To his knowledge, it is named majčina dušica for the relief it provides to mothers whose children struggle to sleep through the night as a result of their symptoms. Gathering and Preserving the Herb Growing to about 2-3 inches in height with a woody base and small lilac florets, this herb may go undetected to the untrained eye. Its clustered growth is reminiscent of the culture's palpable social interconnectedness. When gathering, I pay careful attention to cutting or pinching the plant before its base. This way, the plant can regenerate and continue providing future generations with relief. It's believed that majčina dušica is at its most potent when picked fresh and dried. Best enjoyed as a tea, when steeped long enough, its translucent green tint can be mistaken for an incandescent potion. A freshly brewed batch of majčina dušica, steeping in front of Visočica Hill. Photo credit: Lamija Memidzan Herbal Remedies in Wartime Bosnia Rasema Sirčo, a mathematics and information sciences teacher at Visoko High School, recalls that during the war, "people drank teas much more often and frequently drank majčina dušica. Factories were also closed, so there was much less pollution, and the area was much cleaner– especially where there were no war activities." Where there were no grenades and active military operations, family and friends gathered to collect the necessary flora and fauna to supplement what they lacked in medical supplies. Sirčo shares that people used natural remedies more often during times of conflict due to the lack of medicine and supplies available. Dependence on the immediate environment rose and led to an increased supplement of holistic remedies. Though bonds with the natural environment were present in Bosnian culture long before the war, these practices grew in necessity during times of scarcity. A patch of majčina dušica downhill from a nearby forest. Photo credit: Lamija Memidzan Modern Uses Beyond Tea This variety of wild thyme is still used in households today and is often also concentrated into essential oils and tinctures. Beyond its use in teas, it is also frequently used as a spice for soups, salads, sauces, and other dishes. With its unique and aromatic flavor, it has a broad appeal, making it relatively easy to spot in a random field or a neighbor's backyard. Majčina dušica is most frequently used to treat respiratory and stomach troubles–though non-conventional applications include use as an antiseptic, an eczema treatment, and swelling reduction. [1]  This may not come as a surprise, however, to the generations of populations already implementing these remedies. A Tradition Passed Down Through Generations Long before the landslide of publications and formal research on majčina dušica, its history and applications were the responsibility of each generation to pass on to the next. Strong community and social ties were imperative, and still are, to the appreciation of this multi-faceted plant. I, myself, would not have known of this healing tonic had I not spent drinking tea daily with family, prodding for more information on the plants my uncle would gather. In this way, the metaphorical herbal bouquet of ritual was passed down from one generation to the next. Majčina dušica is deeply ingrained in the space of cultural memory. It is reminiscent of long summer days where relief from the searing sun arrives only with nightfall. A tried and true remedy that symbolizes a saving grace for the challenging, the joyful, and the in-between. Majčina dušica is only a small part of the rich and deep sea of Bosnian history. Though for me, it played a central role this summer in understanding the landscape that shielded my family and provided protection, if only for another day. In an age of limitless information at our fingertips, it is generational knowledge that has already proven to stand the test of time. Editor's Note: How to Prepare Majčina Dušica Tea Use 1 tablespoon of leaves and florets per 16 oz of boiling water Steep for 10–15 minutes Literature Jarić S, Mitrović M, Pavlović P. Review of Ethnobotanical, Phytochemical, and Pharmacological Study of Thymus serpyllum L. Evid Based Complement Alternat Med. 2015;2015:101978. doi: 10.1155/2015/101978. Epub 2015 Jul 22. About the Author: Lamija is a Chicago-based writer passionate about culture, the environment, and exploring the unconventional.

Editor’s note: The following article is a personal account from author Susann Castro, blending family history, traditional Bolivian remedies, and intergenerational storytelling. It reflects her lived experience with oat baths as a natural support for sensitive skin. While her story draws on both oral traditions and historical references, it is not intended as medical advice. Readers are encouraged to consult a qualified healthcare professional before starting any new treatment. A Family History Rooted in Tradition At the end of December in 1928, my dad’s oldest sister was born. Her name was Irma; in those days, the rural community of “Capinota” was at a distance of around 60 kilometers, by road, from the nearest city. Although her parents had the light brown skin of the Bolivian population, Irma’s skin was so pale that her veins could be easily seen through her skin, and she could barely be in the sunlight, as rashes plagued whatever part of her skin that became exposed to it. Fearing that Irma might be allergic to sunlight, Julia asked her family for help. Julia received help in the form of oral tradition: herbal medicines that saved Irma and me, as I was born with a similar skin condition forty-nine years later. Irma’s Childhood and Early Treatments One cup of rolled oats was ground into a flour-like consistency and added to warm water. The mixture was diluted as much as possible. The mixture was left to cool down a bit. Once it was warm enough, Julia bathed her daughter, Irma, in it. These were the instructions for making an oat bath. During the first years of Irma’s life, these steps became a daily ritual. Every day, she would spend at least a few minutes outside in the shade, not in the direct sunlight. Thanks to the oat baths, Irma gradually grew stronger. She transitioned from spending time in the shade to spending time in direct sunlight, and her skin rashes first reduced and then completely disappeared. Eventually, her grandfather started taking her for walks around the family’s cornfields, always making sure she wore a big hat to protect her from the sun. Life in Capinota: A Snapshot of the Time At the time these events took place, Capinota was known as the "Granary of Bolivia" because of the variety of cereals, vegetables, and fruits produced in the area. From the 1600s to the 1950s, the mills available to the entire population were one of the main centers of economic development. These mills attracted farmers and businessmen from the region and beyond. They became places to socialize through the exchange of news and gossip. Irma’s family were farmers. Their main crop was corn. Some of the corn was sold as is, while the rest was dried and taken to mills to be ground into flour or partially ground for use in making “chicha”, a fermented corn beverage. At the time, Irma’s skin condition was simply called “sensitive skin.” It could have been a form of dermatitis or something worse, but no additional medical information was available in rural communities. Most Bolivian families used to rely on oral accounts of traditional herbal medicine. My family did too, until cookbooks with specialized sections became available. One example is Cooking in Bolivia by Aida Gainsborg v. de Aguirre Achá (1956). Old medicine books from the early 1900s, such as the Dictionary of Practical Medicine by Morris, Langmead, and Holmes, state on pages 418–419 that “the treatment for dermatitis is not very effective and the disease follows its course regardless of how it is treated. No specific agent is known, but starch or bran baths may be helpful." According to the Journal of Drugs in Dermatology and the Indian Journal of Dermatology, Venereology, and Leprology , oatmeal compounds became available for the treatment of inflammatory skin conditions in 1945. When History Repeats: My Own Diagnosis Medically speaking, not much had changed by the time I was born in 1977. By then, there were pediatricians and dermatologists. They diagnosed me with atypical dermatitis; they advised my parents to use various lotions and avoid exposing me to sunlight to prevent my condition from worsening. Mercedes, Irma’s daughter and an avid practitioner of herbal medicine, remembers: “Your parents were frantic. Your skin was so pale that it couldn't tolerate the sun. To make matters worse, you seemed allergic to all creams and lotions.” Mercedes adds: "Your parents took you to many doctors, including 'yatiris,' or witch doctors." You and your parents went through several types of cleansings, including herbal ones." Later in life, Irma became a professional nurse and the family’s go-to person for medical issues and questions about herbal and traditional medicines. Her knowledge in these areas made her a walking encyclopedia. She also maintained a garden full of medicinal plants and dedicated half her pantry to herbal medicine. These credentials earned her the nickname "Guardian Angel of the Family," and she came to our aid, recommending the same advice Irma's mother received: oat baths and gradual sun exposure. Oat Baths in Practice My mom used the ready-to-eat oatmeal, which didn't require grinding, and when it was added to hot water, the oatmeal acquired its characteristically soap-like texture. After the bath, she dried me without rubbing my skin. The treatment worked again! The eczema and rashes that covered my body slowly began to shrink, and then they gradually disappeared. Some of my earliest memories are of sitting quietly in the sunlight behind the glass windows in my parents’ bedroom. I also remember my mom saying, "Look at your back! There aren’t any dark marks left.” I remember this remark because, at the time, I thought, "How can I look at my back?" Like my Aunt Irma, my skin remains paler than the rest of my family. Although I no longer get skin rashes from sunlight and my eczema has disappeared, I still have allergies to most lotions and creams. Fun facts, the last time I tried using an anti-allergic cream, I found out that I was allergic to it, and because I took daily oat baths, it’s not a food I generally like to eat. This is similar to the times I use avocados for hair beauty treatments. "When I use this or that natural remedy on any part of my body, I don't eat it for at least a couple of months afterwards." But that's just me. From Past to Present: Oats in Modern Skincare Nowadays, oatmeal can be found as an ingredient in soaps, shampoos, lotions, aftershaves, etc. However, to take full advantage of the oatmeal’s properties, it’s best to use it in its natural form. Other Herbal Advice I Received Over the past decade, I have received instructions to perform two of these herbal cleansing rituals. The first Witch advised me to cleanse the energy of the last three generations by adding rose petals, molle seeds, and broom flowers in everyday baths for a week. However, I did not follow these instructions because, when I was a child, my mom told me to stay away from molle seeds. This week, I found out why. Mercedes said that these seeds are a powerful sleeping narcotic. The second Witch instructed me to use green herbs to cleanse my energy. However, I angered her by asking too many questions, so I did not follow her instructions. Since she almost hexed me at the end of the consultation, she refused even accept my money, my survival instinct told me to burn her instructions and cast a protection spell myself. Editor's Note: Oat Bath: Step-by-Step What you need: 1 cup rolled oats (or ready-to-eat oats) Warm water How to make it: Grind rolled oats into a fine, flour-like consistency (skip this step if using ready-to-eat oats). Add oats to warm water and dilute as much as possible. Let the mixture cool until comfortably warm. Bathe in the mixture, soaking affected skin areas. Gently pat dry — do not rub. Tip: The author’s family used this daily for skin sensitivity, combined with gradual sun exposure. About the Author: Susann Castro is a Bolivian writer passionate about history, genealogy, and herbal traditions.

While the benefits of nettle leaves (bichu butti) are widely known, I want to share a personal moment of wonder—the surprising relief they brought me during my menstrual pain. In the early winter of Himachal, the temperature had started to drop. My mother was in the kitchen, cooking, while my grandmother sat next to her, knitting a sweater. I woke up and went to the kitchen, experiencing severe stomach pain due to my menstrual cycle. My grandmother asked me what had happened. I told her about my pain and asked what she used to do when she experienced menstrual pain. She smiled and told me about bichu butti tea—or nettle leaf tea—for menstrual relief. I asked her about the process of making the tea.  Photo of Bichu butti/nettle leaves. Photo credit: Ankita Sharma                      The Ritual of Tea My grandmother said, "I will teach you practically." She held my hand, and we both went to the farm in our village. She took her serrated sickle to cut the bichu butti leaves (as they have stinging, pointed hairs on the surface). She cut the leaves and put them inside a bag. We both came back home, and she began making the bichu butti tea. She used her traditional vessel to boil water and added the bichu butti leaves to the warm water. Then she also added some ginger, a little garlic, peppermint, and chamomile, and crushed them together in the okhli (mortar). Once the paste was ready, she added it to the boiling water where the nettle leaves were already simmering. Preparing the traditional bichu butti tea. Photo by Ankita Sharma What Happened Next After 5–6 minutes, she removed the tea from the stove. After straining, she poured the tea into a cup and gave it to me. I felt more clear-headed after drinking the traditional tea. Within an hour and a half, it reduced my menstrual pain. Not only did I feel refreshed, but it also helped reduce the heavy bleeding I was experiencing, as nettle is a good source of iron. My grandmother also told me about the other benefits of nettle leaves—they are rich in vitamins A, C, and K. They help treat arthritis, anemia, and allergies, and are also beneficial for managing blood pressure and kidney health. We also used other herbs in the tea: Ginger – has anti-inflammatory effects Garlic – contains antiviral properties Peppermint – contains menthol, which helps reduce pain A warm cup of homemade nettle tea prepared with traditional herbs. Photo credit: Ankita Sharma                                     These rituals have endured not through written words, but through living memory and practice. Now, whenever I feel pain, I prepare the tea and drink it with joy and satisfaction. I also give this tea to my mother to relieve her joint pain. We still make nettle tea every winter—it’s a small habit that reminds us of what’s been passed down. In the end, it’s more than just tea. It brings warmth, yes—but more than that, it connects us. This article focuses on healing rituals of Nettle Leaves / Urtica, used by the tribal people of the Indian state of Himachal Pradesh.

Let me just say this upfront: I didn’t swim with the stingrays. I didn’t effortlessly 'dive' into the deep blue. But I did put on a wetsuit, learn to breathe through a snorkel, and step into the Great Barrier Reef — which is still kind of a big deal when you’re scared of ocean life and mildly allergic to boats. Skip the read, hit play—your 6-step reef guide is in the video. We went to Fitzroy Island , a beginner-friendly reef spot just 45 minutes by ferry from Cairns. If you want, you can stay there overnight at the Fitzroy Island Resort . Technically, this resort is located in a 'national park' and on the 'beach' - that's what makes it cool. The island itself is open to all - we just went for the day. On the island, you will find a dive center, and a bunch of activities for people who aren’t exactly born swimmers but still want to say: “I’ve been to the Great Barrier Reef.” The Night Before: Shark Scenarios & Sleep Deprivation I barely slept. I stayed up spiraling, convinced a turtle might slap my face, a stingray would nibble on my foot, or a shark would show up uninvited. In case you’re wondering — none of these creatures hang out in the shallow reef zone. But try telling that to my 3 a.m. imagination. The Ferry Ride, My Ginger Candy, and Me We booked a round-trip day package through Fitzroy Island Resort — 8:00 a.m. out, 5:00 p.m. back. The ferry ride takes about 45 minutes. Scenic? Yes. Calm? Not really. Motion sickness is real, and I came armed with anti-nausea meds and lemon-ginger candy like a reef warrior. And honestly, it helped. A little. Also worth knowing: there are plenty of other reef tours from Cairns that take you to different islands (there are over 900 in the reef system!). Fitzroy is just one — so don’t feel like this is the only option. Especially if you’re not staying overnight. Welcome to Fitzroy! Fitzroy Island's beachfront reef. Photo by Kathleen Banks on Unsplash If you booked through the official website, all activities are run through the Fitzroy Dive Centre. ✅ We pre-booked our Intro to Snorkeling lesson (smart move) ✅ We booked the glass-bottom boat tour later while on the island (lucky it wasn’t full) Then came the rented wetsuit. You ever try to peel a banana… in reverse… with your body inside it? That’s what it’s like putting on a wetsuit when your core strength is questionable. I was sweating before I saw the water. Getting out of it later? Oh, sweet humiliation. As I hobbled down to meet my instructor, stones got lodged inside my fins. Every step was like walking on tiny knives. I was trying to be chill, but I was limping like a pirate with a peg leg. Glamorous, I know. The Snorkeling Saga: Saltwater, Struggle, and Small Wins Snorkeling sounds simple, right? Just breathe through a tube and float. Now add saltwater in your mouth, waves slapping your face, and the sudden realization that your life jacket isn’t calming your anxiety. Still, I did it. I got in. I saw cabbage coral, spaghetti coral, and flashes of yellow, black, and white fish swimming just beneath me. I stayed close to shore (because no thank you, deep sea) and soaked in the magic from the shallow end. Getting out, though? I was dizzy, wobbling, and trying to find my footing. As I reached down to put on my shoe, a wave stole it. I started yelling. My instructor, calm as ever, chased it down and handed it back like this was just another Thursday. 🤷‍♀️ Glass-Bottom Boat = Dry, Calm, Surprisingly Awesome Glass-bottom experience is a dry one, perfect for those who do not want to get into the water. Later in the afternoon, we took the 3:00 p.m. glass-bottom boat tour, which honestly was pretty cool. We saw: • Cabbage coral (yep, it looks like underwater lettuce) • Spaghetti coral (no sauce required) • Schools of tropical fish — yellow, black, and white • One sea turtle swimming gracefully like he was on vacation If you’re not ready to snorkel, this is the next best thing. Highly recommended for non-swimmers, kids, or seasick humans. You still see the reef. You still get the experience. And you stay dry. That said… nothing beats being in the water. If you can manage it — even just the intro snorkel class — do it. Up close, the reef reveals details and movement no photo, video or glass panel can truly convey. Important Notes for Visitors (aka: Don’t Be Me) 🔘 Come wearing your swimsuit (the changing rooms are fine, but basic) 🔘 Bring slides or any beach-friendly shoes — the shore is rocky, not soft 🔘 If you want to hike (and Fitzroy has some great trails), bring running shoes — hikes range from 45 minutes to 3 hours 🔘 You can get coffee in the morning — kiosk closes early 🔘 Lockers are available, but not free 🔘 Fitzroy's glass-bottom boat tours run only twice a day — book early. 🔘 The food wait was 45 minutes, but my mango avocado salad was absolute perfection — fresh, flavorful, and totally worth it Fitzroy Island - Mango-avocado salad + French Fries - worth the wait! A Note for Mixed-Interest Groups If you’re visiting with a group and some people want to snorkel while others only want to take the glass-bottom boat, here’s my honest advice: Split into two different tours. If you’re only interested in the glass-bottom boat, you don’t need to come to Fitzroy. Many reef operators offer tours straight from Cairns and back. If you’re not planning to get in the water or hike, and you’re not staying at the Fitzroy resort, there’s honestly not much else to do on the island. It’s beautiful — but quiet. You may end up sitting around for hours waiting on the others. So… Was It Worth It? Absolutely. Even with the nausea. Even with the wetsuit stress. Even with my shoe floating away like it had somewhere to be. I didn’t become a pro snorkeler or swim through tunnels of reef fish. But I tried. I laughed. I flailed. I floated. I saw a tiny piece of the world’s largest reef. And - that was more than enough for me—an experience I’ll always be grateful for. It reminded me that wellness lives in new experiences too, not just habits or products. Sometimes, stepping into something unfamiliar is the most nourishing thing we can do. Already Been to Fitzroy and Want to Explore More? If you’ve hit Fitzroy and are ready to mix it up without leaving Cairns, here are some top-rated, day-trip reef adventures—brought to you via Viator because affiliate links don’t look awkward when they’re useful :) Great Barrier Reef Snorkeling and Diving Cruise from Cairns Green Island and Great Barrier Reef Adventure All Inclusive Day Tour to Frankland Islands Great Barrier Reef Sunlover Reef Cruises Cairns Great Barrier Reef Experience

Understanding the Importance of Heart Health Last Friday, I went for a coronary artery calcium (CAC) scan at the Farima Czyzyk Center for Cardiac Research and Wellness at the Lundquist Institute in Torrance . Living in Los Angeles, I made this personal decision after reflecting on my health. A few months ago, a cousin of mine, in his early thirties, died suddenly of a heart attack. He was happy, newly married, and full of life. The loss was devastating. It also made me rethink my approach to prevention. That’s why I booked the scan. Coronary Artery Scanning uses 256 Slice CT imaging of the coronary vessels without any injections, needles or removal of clothing. The Scanning Process The process was straightforward. I lay on a thin white stretcher that moved into a large circular machine. It looked like a wide doughnut but functioned like a tunnel once you were inside. I was asked to raise both arms above my head. My T-shirt was pulled up halfway so the midsection of my abdomen was exposed. Small sensors were attached to my chest, arm, and stomach. The setup took just a few minutes. A recorded voice guided me through the scan with simple breathing instructions: “Breathe in. Hold. Breathe out.” As someone who feels mildly claustrophobic, these directions helped reduce my stress. I kept my eyes tightly shut the entire time, but I could feel a bright white light on my eyelids. The entire scan lasted under three minutes. Photo of the CAS imaging room with the machine and the bed. What the Scan Revealed The machine captured images of the four primary coronary arteries: left main , left anterior descending (LAD) , circumflex , and right coronary artery . The purpose of the scan is to detect calcified plaque — hardened deposits in the arteries that can narrow blood flow and signal early coronary artery disease. Yesterday, I received my report via email. My calcium score was zero — meaning no measurable calcified plaque was detected. This was good news! The report also included a percentile comparison to others of my age and sex, based on 30,000 persons scanned at Harbor-UCLA, a local hospital. I plan to bring the results to my general physician at my next physical for further discussion. My report, 48 hours after the scan. The interpretation is really helpful and easy to understand. Limitations of the CAC Scan The CAC scan isn’t a catch-all. It doesn’t detect soft plaque and doesn’t measure artery function. However, it’s one of the few non-invasive tools that can quantify calcified buildup before symptoms appear. For people over 40 — particularly those with risk factors like family history, high cholesterol, elevated blood pressure, diabetes, or chronic stress — it may be worth asking about. Guidelines from the American College of Cardiology and National Lipid Association suggest CAC scanning for adults aged 40–75 who are at intermediate or borderline risk and need more data to guide preventive treatment decisions. Making Informed Health Choices This article is intended for informational purposes only and does not constitute medical advice. Anyone considering a CAC scan should consult a licensed healthcare provider to determine whether it’s appropriate for their individual situation. My insurance did not cover this scan, but I did not need a physician's referral to request it. I paid under $200 for it. Note: I was NOT compensated or commissioned by the Farima Czyzyk Center for Cardiac Research and Wellness to write this article. In reflecting on my experience, I feel a sense of relief and empowerment. Taking proactive steps towards heart health is crucial. If you're contemplating a similar journey, I encourage you to explore your options. Understanding your body and its needs is a vital part of living a meaningful life.

Today, wellness often arrives packaged and sold — in capsules, apps, or class subscriptions. But across the world, in homes and open courtyards, wellness has long been practiced through daily habits — simple, cultural, and time-tested — embedded in how people moved, ate, gathered, and rested. This article explores everyday wellness routines from around the world that shaped health long before wellness was an industry. More importantly, they offer ideas anyone can bring home. Floor Sitting and Squatting: Everyday Postures That Heal In Japan, many families still sit on the floor to eat dinner. In rural Ghana, women crouch by low fires to stir pots of stew. These movements are integrated into daily life as routine actions shaped by culture and necessity. These everyday postures support ankle mobility, core strength, and digestion. In Okinawa, elders often sit and rise from the floor more than 30 times a day—a habit that Blue Zones researchers associate with stronger lower-body strength, better balance, and greater independence into old age (Buettner, 2023). Try this at home : Use a cushion and eat one meal seated on the ground. Stretch your hips. Notice your posture. It’s not about perfection—it’s about returning to something familiar and free. Barley Tea and Everyday Hydration In Korean and Japanese homes, roasted barley tea (‘boricha’ or ‘mugicha’) is brewed daily. Historically, this tea became popular when households boiled water for safety—adding roasted barley gave it both flavor and function. It simply exists as a daily staple—warm in winter, cold in summer, offered to guests, sipped before sleep. Roasted barley tea is naturally caffeine-free and has been used for centuries to support digestion and cool the body during hot seasons. Roasted barley tea is naturally caffeine-free and nutrient-rich. A 2024 study on organically grown naked barley teas found that roasting and steeping preserved key phenolic compounds and antioxidants—making the tea beneficial for digestive and metabolic health while remaining gentle on the body (Martínez-Subirà et al., 2024). Try this at home: Brew roasted barley tea and drink it instead of your usual caffeinated drink. Notice how your body responds to something slower, simpler, and intentionally prepared. Walking That Isn't Exercise In many parts of the world, movement happens naturally as part of daily life. In Ghana, children often walk long distances to school. In favelas across Brazil, residents climb staircases and hills daily to access shops, homes, and bus stops — not as a workout, but because the landscape requires it. In Okinawa, Japan, elders continue walking to neighbors’ homes or tending gardens into their 90s (Buettner, 2023). This kind of incidental movement aligns with the “Move Naturally” principle observed in Blue Zones, where people live the longest and healthiest lives without formal exercise routines. Try this at home : Take the stairs. Walk to the store. Carry your bag instead of rolling it. Let movement serve a purpose, not a metric. Cooking Together as Daily Wellness In parts of Mali, cooking is more than meal prep—it’s a daily social and cultural thread. On the Mande Plateau, ethnographic research documents women processing grains every morning, a task that helps sustain both families and community identity. In Lebanon and across the Levant, dishes like warak dawali (stuffed grape leaves) are traditionally prepared by multiple generations working side by side. One personal account from Tripoli describes communal gatherings to roll vine leaves at family kitchens: “When Tayta cooked warak enab, it would even take three women to tip over the deep pot ... the preparation became a source of therapy.” Today, studies on food interventions show that cooking together supports not just nutrition, but also psychological well-being, social bonding, and a sense of purpose. Try this at home: Invite someone to prep a meal with you. Turn on music. Tell a story. The food will be better, and so will your mood. Scent and Atmosphere: Wellness Without Products In many parts of the world, well-being is shaped by the air and scent of everyday life. Aboriginal communities in Australia use eucalyptus leaves in steam baths and smoke rituals to cleanse and open the lungs. In Mexico, rosemary is a key herb in traditional limpia cleansing rituals still practiced by curanderas. In Moroccan homes, orange blossom water is often used to perfume courtyards, flavor tea, and welcome guests—infusing spaces with calm and care. These practices help regulate the nervous system and mood, often unconsciously, and are grounded in local ecology and belief systems (Classen et al., 1994). Try this at home: Hang eucalyptus in your shower or add rosemary to a warm bath. Dab orange blossom water on your wrists or simmer spices on the stove. Let scent become a way to reset. Seasonal Eating: Nourishment That Responds to Time In Sardinia, meals revolve around beans, barley, and seasonal greens. According to a nutritional analysis of Blue Zone diets, nearly 47% of daily calories in Sardinian villages traditionally come from whole grains, especially barley, followed by vegetables and legumes, with meat reserved for special occasions (Pes et al., 2013). In Okinawa, the practice of hara hachi bu —eating until you're 80% full—has been passed down as both a cultural and biological rhythm. In parts of India, winter sweets like khajur laddoos and sukhadi are made with ghee, jaggery, and warming spices—offering comfort. These foods are grown nearby, consumed fresh, and adapted to the climate—nourishment in sync with time and place. Anthropological studies show that seasonal eating patterns, especially those based on local agriculture and intergenerational knowledge, help communities maintain resilience and well-being across generations (Anderson, 2014). Try this at home: Eat with the seasons. In summer, reach for cooling foods like cucumbers or citrus. In winter, choose roasted root vegetables and warming herbs. Let your meals reflect what your body and the earth are both asking for. Closing Reflection These practices rarely trend online—and perhaps that’s what makes them enduring. Everyday wellness, in its most honest form, is subtle, inherited, and shared. These routines are about reconnecting with rhythms that have quietly sustained generations. You can start right where you are. Looking to bring some of these practices into your space? Check out our curated wellness list featuring barley tea, low cushions, natural incense, and more. Bibliography Anderson, E. N. (2014). Everyone Eats: Understanding Food and Culture (2nd ed.). NYU Press. Buettner, D. (2023). The Blue Zones Secrets for Living Longer: Lessons from the Healthiest Places on Earth . Classen, C., Howes, D., & Synnott, A. (1994). Aroma: The Cultural History of Smell . Routledge. Martínez-Subirà, M., Meints, B., Tomasino, E., & Hayes, P. (2024). Effects of roasting and steeping on nutrients and physiochemical compounds in organically grown naked barley teas . Food Chemistry, 433 , 137328. Pes, G. M., Tolu, F., Poulain, M., Errigo, A., Masala, S., Pietrobelli, A., Battistini, N. C., & Maioli, M. (2013). Lifestyle and nutrition related to male longevity in Sardinia: An ecological study. Nutrition, Metabolism and Cardiovascular Diseases, 23 (3), 212–219.

A lot of people say that laughter is the best medicine—I believe that's true, and I can prove you right. Discover how a humble Filipino herb, often found in your garden, proves that true healing doesn’t need to be expensive. What Is Tawa-Tawa (Euphorbia hirta)? Euphorbia hirta, or as we call it in the Philippines, Tawa-Tawa—which literally translates to “laughter” — is a traditional medicinal herb widely used across Southeast Asia, especially in rural communities. It has gained popularity for its supposed healing and health beneficial properties, particularly in treating dengue fever and other common ailments. Photo of the tawa-tawa plant growing in a garden, surrounded by grass and other small weeds. Photo credit: Juliana Betervo Why Filipinos Believe in the Healing Power of Tawa-Tawa Growing up in a country where traditional healing methods are deeply rooted in our culture, this herb was known as the cure for almost every illness. Unlike other pills and medicines that cost money, drinking this herbal remedy came with no side effects. As a child raised in a household filled with elders, I’ve personally experienced the healing and health benefits it offers. Low blood platelets, asthma, flu, wounds—every illness or injury imaginable—this was our go-to remedy. And as for how it’s prepared? It always varied, depending on how strong or effective we needed the herb to be. A friend of mine who grew up in the same neighborhood once told me: “Dati nga, pinapainom sa akin ’to nang pinipiga lang—mapait, pero gagaling ka agad kinaumagahan. ‘Parang magic,’ pang-uto pa sa akin ni Mama. Matatawa ka talaga.” “Back then, my mom would make me drink it freshly squeezed—bitter, but I’d feel better by the next morning. ‘It’s like magic,’ she’d say to convince me. I assure you, it’ll make you laugh.” My sisters and I once had dengue—a mosquito-borne viral disease commonly found in tropical and subtropical regions, especially in the Philippines. Since our family is deeply rooted in tradition and believes in the healing power of simple herbs, tawa-tawa was one of the natural remedies given to us. Alongside proper medical advice and consistent intake of this herbal remedy, we were able to recover in less than a week. How Filipino Families Prepare Tawa-Tawa Tea or Juice at Home Drinking that herb is like drinking a concentrated bitter melon, but we had no room to complain. In a household where healing quickly was the goal, the most effective way to take this herbal medicine—although more bitter and harder to swallow—was through the fresh juice. The leaves and stems were crushed, and the juice squeezed out, either taken by the spoonful or mixed with warm water. Photo of the tawa-tawa being prepared by my mother in a small kettle to be turned into a tea. Photo credit: Juliana Betervo Some families—ours included—would even apply the fresh extract directly onto wounds or rashes for its believed antibacterial properties. In other instances, when taken more mildly, Tawa-Tawa is most commonly prepared as a herbal tea or decoction, especially for treating dengue fever, flu, or low platelet count. The usual method involves gathering around five to ten fresh whole plants from the yard, washing them thoroughly, and boiling them in a liter of water for about 15 minutes. Once done, the mixture is left to cool before being strained and served. The tea is usually taken several times a day, depending on the severity of the condition. In some households, like ours—especially when someone is seriously ill—the water is reduced further to make the tea more concentrated. And with that, the healing usually follows. Tawa-Tawa in the Modern World: Is It Being Forgotten? My mother once said: “It is a herbal tradition we've carried on for years—simple lang, at sigurado ka talaga dito. Pero sa panahon ngayon, mahirap na humanap ng ganito. Minsan, akala mo Tawa-Tawa, pero damo na pala. Puro tableta na rin ngayon; nawawala na ang halaga ng herbal.” "It’s a herbal tradition we’ve carried on for years—simple, yet something you could really count on. But nowadays, it’s hard to find the real thing. Sometimes you think it’s Tawa-Tawa, but it turns out to be just ordinary grass. Everything’s in tablet form now, and the value of herbal medicine is slowly being lost." Photo of how tawa-tawa tea was served in a hot drinking glass, still steaming and freshly poured. Photo credit: Juliana Betervo Tawa-Tawa, though still known as one of the best herbal remedies, is slowly being forgotten in a world that continues to embrace modern technology. What once felt like a childhood trauma—being chased around just to drink it—is now a fading but treasured memory. But that isn’t the end of laughter’s legacy. These days, some choose to dry the leaves for storage or grind them into powder for capsules. Still, for many of us, nothing beats the freshly boiled tea passed down by our mothers and grandmothers. I once asked my sister what she would do if given capsules instead of fresh leaves, and she laughed: “Wala, parang alaala na ’yan sa akin. Ilang palo inabot ko para inumin ’yan, at iinumin ko pa rin ’yan.” "Nothing—it’s like a memory to me now. I got hit so many times just to drink that, and yet I’d still drink it again. Being part of a generation that heavily relies on technology, it’s hard to explain why this herb works for some of us—me, my family, and our traditional neighborhood—especially to those who’ve never experienced taking it even once. Now, with everything turning into pills and prescriptions, I realize how precious those moments were. Tawa-tawa tea transferred in a cup. Photo credit: Juliana Betervo Looking back and remembering how this herb once saved our health, I realize it’s not just some plant we pick and boil, it’s a reminder of our parents’ love and care that lasts even today. I still remember the bitter taste, the scolding from my mother, and the strange sense of calm that came after every sip. It wasn’t just about healing the body; it was about trusting something simple, natural, and rooted in love. It’s the kind of medicine that would require your elders to chase after you—just to get you to drink even a sip. The kind of medicine that would make your grandmother laugh so hard her stomach hurt because of the face you made while drinking it. The kind of herb that would make you tawa nang tawa —laugh and laugh—until you healed. It is the medicine that laughs. The living proof that, indeed, laughter is the best medicine. The author is a student writer with a deep interest in cultural wellness.

We live exhausted. Exhausted by too much information, too many demands, too many roles to play all at once. Exhausted from trying to keep up, from racing against the clock, from feeling that no matter how fast we move — we’re still behind. The body protests. Allergies, weight gain, restless sleep… our system is screaming for rest. So we surrender. We clear our schedules, slow down for a few days, try to catch our breath. But it doesn’t work. Because the tiredness isn’t just physical — it’s in the soul. Does any of this sound familiar? I don’t need a crystal ball to know it probably does. We’ve learned to rest the body, but no one ever taught us how to rest the soul. I didn’t know either — until I came across the teachings of Saint Hildegard, a mystic who preached healing the body together with the soul. Photo credit: Unsplash.com Although she lived in medieval Germany, her protocols have gained new life in recent years — right here in Brazil. Adapted by holistic doctors, integrative therapists and nutritionists, her teachings are now seen as a grounded, sacred response to the chronic exhaustion of modern life. Saint Hildegard gave us a clear roadmap to inner peace — and once the body is de-inflamed, it naturally responds with lightness, clarity and faith — Dr. Priscila Antunes, pioneer in Hildegardian medicine in Brazil and retreat facilitator Brazil, with its abundant biodiversity, its deep relationship with herbs, and its ancestral traditions of self-care, has proven fertile ground for this kind of healing — merging science, spirituality and nature into one living ritual. The result? A unique experience: a full reset of body and soul, with a Brazilian heartbeat. Each day begins with spiritual practices at sunrise, accompanied by elixirs made with native herbs like Brazilian mulungu, designed to bring mental clarity and inner peace. Brazilian Mulungu - a tree native to Brazil whose flowers and bark are traditionally used in teas or tinctures to aid sleep, reduce anxiety, and calm the heart. Photo (shared with permission) by Photo by Beleza da Caatinga Blog Then, fasting until 2 p.m., combined with guided meditations that take us on an inner journey — helping us identify what’s disorganizing our passions and, through the virtues, discover the antidote that finally leads to peace. Meals are carefully designed to optimize physical function — without forgetting their higher purpose: to soothe the emotions. Brazilian fennel (homegrown sweet anise), for example, aids digestion and neutralizes melancholy. Wild araçá (red guava), detoxifies the liver and helps modulate anger. Wild araçá (Psidium cattleianum) - native to Brazil's Atlantic Forest and Cerrado. Used in infusions to detoxify the liver and ease emotional imbalances like anger and irritability. Photo by Slow Food Brasil / Arca do Gosto For the first time in years, I slept deeply — no medication, no racing thoughts. And more than that, I woke up with a will to live. — Marina Munhoz, retreat participant, 2024 Throughout the day, there are moments for journaling, silent forest walks, and pauses with herbal teas brewed from freshly harvested leaves — a return to natural time, far from screens and alarms. Evenings close with breathing exercises reconnecting the physical and spiritual body, followed by a relaxing ritual with prayer, lavender oil massage, and Saint Hildegard’s sleep elixir made with Pitanga Leaves - a sacred Brazilian remedy known for calming the nervous system, regulating emotions, and gently guiding the body into restful sleep. Each day feels like being gently rocked in a hammock on a long, timeless afternoon…And when we leave, we feel as if we’ve spent days resting in the arms of God — finally ready to live life with more lightness and truth. If you feel that kind of exhaustion that goes beyond the body and unsettles your soul, I invite you to explore the teachings of Saint Hildegard — and to give yourself the chance to find that inner comfort you’ve been quietly searching for all along. About the Retreat: For more information about upcoming retreats inspired by Saint Hildegard in Brazil, readers can contact the facilitator directly or follow her on social media for schedule updates. About the Author: Juliani Alves is a writer and storyteller who loves creating cool, useful content that makes people’s lives easier and more meaningful.

Traveling doesn’t have to mean compromising on healthy eating. Whether you’re in New York City for business or leisure, staying in a hotel with a kitchen allows you to enjoy home-cooked meals, save money, and prioritize your wellness. New York City hotels with kitchenettes for healthy eating offer a level of comfort and convenience that can make your trip feel more like home. You can brew your own coffee or tea whenever you want, store leftovers or stock up on essentials like milk and juice, and even indulge in a late-night ice cream run. It’s also perfect for preparing a quick breakfast before heading out to explore the city. Times Square, New York City. Photo from Unsplash For families, especially those traveling with kids, having a kitchen can be a real game-changer. It doesn’t mean you’ll miss out on NYC’s incredible food scene—it just adds an extra layer of ease to your stay. New York is full of grocery stores and corner shops, so picking up fresh produce, cereal, and snacks is easy. The benefits of cooking in hotel rooms while traveling go beyond just saving money—they allow you to maintain a nutritious diet, stick to dietary restrictions, and enjoy familiar, comforting meals in the middle of a bustling city. If you love to control what’s on your plate and are OK with spending some time on healthy meal prep in a hotel kitchenette , it will give you the flexibility to eat well while experiencing all that NYC has to offer. Google Map - Get New York Subway directions from Google! When picking a hotel in NYC, location is key. Start by looking at a map and deciding which area you want to be in. Staying near a subway station is a huge time-saver, as you can hop on and off to explore the city. Midtown tends to be a popular spot, but New York is a grid, with Uptown, Midtown, and Downtown all offering something different. If you're considering staying in Queens or across the river in New Jersey (Rutherford, Edgewater, Long Island, or Weehawken), just keep in mind the time you'll spend commuting back and forth—especially if you’re on a short trip. Fully-equipped kitchens are harder to come by in the city, though you’ll find a few hotels with kitchenettes, which offer a smaller, but still functional, space to cook or reheat meals. Below, you’ll find two carefully curated lists of highly rated hotels in NYC that offer in-room kitchens or kitchenettes—one featuring top-tier stays and another with excellent budget-friendly choices. While hotel prices in New York City can be steep, with some exceeding $1,000 per night, there are also great options under $400 if you book early. These affordable picks tend to fill up fast, so planning ahead is key to securing the best deals Let’s dive into the list! Top-Rated Hotels with Kitchenettes in NYC (for higher-end options) The Langham, New York, Fifth Avenue The Langham, New York, Fifth Avenue The Langham, New York, Fifth Avenue offers luxury boutique accommodations just steps from iconic landmarks like the Empire State Building and Bryant Park. Part of a renowned international chain, this hotel features 234 elegantly designed rooms, including family suites with kitchens, premium bedding, and workspaces. Guests enjoy modern amenities such as free WiFi, a bar, gym, and concierge services, while a terrace and lobby fireplace add to the inviting ambiance. Valet parking, babysitting, and express check-out are also available, with reviews praising the hotel's excellent staff and prime location. The Jewel Hotel, New York The Jewel Hotel, New York The Jewel Hotel, New York, offers upscale accommodations just a short walk from Central Park, Radio City Music Hall, and Rockefeller Center. This boutique hotel features 135 well-appointed rooms with premium bedding, workspaces, and free WiFi. Guests enjoy access to a 24-hour gym, business center, and concierge services, along with convenient express check-in and check-out. With coffee and tea in the lobby and excellent reviews for its central location and helpful staff, The Jewel is a perfect base for exploring Midtown Manhattan. San Carlos Hotel San Carlos Hotel The San Carlos Hotel offers a luxury stay in Midtown Manhattan, just steps from St. Patrick's Cathedral, Grand Central Terminal, and Bloomingdale's. With 147 spacious rooms featuring premium bedding, free WiFi, and air conditioning, this upscale property also boasts a 24-hour gym and business center. Guests can dine at the on-site American restaurant, Spice Symphony, and enjoy convenient amenities like dry cleaning, meeting rooms, and multilingual staff. The hotel's prime location and helpful service consistently receive high praise from guests. Hotel Beacon Hotel Beacon Hotel Beacon offers upscale accommodations on Manhattan's Upper West Side, near Central Park, the American Museum of Natural History, and Lincoln Center. The hotel features 276 spacious rooms with free WiFi, sound-insulated walls, and air conditioning. Guests can enjoy a 24-hour gym, on-site café, bar, and business center, along with services like limo/town car service and babysitting. With additional perks like meeting rooms and luggage storage, the hotel is praised for its prime location and attentive staff. Trump International Hotel and Tower NY Trump International Hotel & Tower New York, a luxury boutique property near Central Park, offers 176 elegantly appointed rooms with premium bedding, air conditioning, and bathrobes. Located close to Columbus Circle and 5th Avenue, the hotel features a Michelin-star restaurant, an indoor pool, a 24-hour health club, and the renowned Trump Spa for massages and facials. Guests enjoy free in-room WiFi, valet parking, and limo services, with rave reviews for its prime location and attentive staff. The property is ideal for those seeking both luxury and convenience in the heart of Manhattan. Residence Inn by Marriott - Manhattan / Central Park Residence Inn by Marriott - Manhattan / Central Park Residence Inn New York Manhattan/Central Park, an eco-certified hotel near Broadway, offers 261 comfortable rooms with free WiFi, air conditioning, and bathrobes. Just a short walk from Columbus Circle and Radio City Music Hall, this property provides complimentary full breakfast, a grocery shopping service, and a garden. Additional amenities include valet parking, an electric car charging station, and a bar. With multilingual staff and a great location, the hotel is praised for its helpful service and clean rooms, making it a convenient choice for both leisure and eco-conscious travelers. The Wallace The Wallace The Wallace, an upscale hotel near Central Park, offers 124 individually furnished rooms with wet bars, air conditioning, and free in-room WiFi. Conveniently located near the American Museum of Natural History and Lincoln Center, the hotel features a 24-hour gym, a bar, and a cozy library. Additional amenities include limo service, luggage storage, and multilingual staff. Guests rave about the helpful service, excellent location near public transit, and the hotel's pristine condition, making it a top choice for a comfortable stay in Manhattan. Andaz 5th Avenue - by Hyatt Andaz 5th Avenue, a luxury boutique hotel by Hyatt, is located near Bryant Park and Grand Central Terminal, offering 184 rooms with premium bedding, rainfall showers, and free stocked minibars. Guests can enjoy free in-room WiFi, a gym, a business center, and The Shop restaurant serving all-day dining. Additional perks include valet parking, meeting rooms, and wedding services. Highly rated for its helpful staff, this smoke-free property combines modern comfort with a prime location near 5th Avenue, making it a standout on Condé Nast Traveler's Gold List. The Sherry Netherlands The Sherry Netherland, a boutique hotel near 5th Avenue, is ideally situated close to Radio City Music Hall and Rockefeller Center. This intimate property offers 50 individually furnished rooms with premium bedding, free WiFi, and air conditioning. Guests can enjoy a 24-hour gym, a bar, and a range of spa services, including massages. Additional amenities include valet parking, limo service, and supervised childcare, with top reviews highlighting the exceptional staff and personalized service. The Hotel Chelsea The Hotel Chelsea The Hotel Chelsea, a luxury hotel near 5th Avenue, offers elegant accommodations just steps from Madison Square Garden and the Empire State Building. This upscale property features 155 rooms with premium bedding, laptop-friendly workspaces, and free WiFi. Guests can indulge in thalassotherapy and massages at the spa, dine on Spanish cuisine at El Quijote, and enjoy amenities like a gym, spa tub, and cooked-to-order breakfast. Praised for its exceptional staff and prime location, The Hotel Chelsea combines comfort with a vibrant, central setting. Hotel Scherman Hotel Scherman Hotel Scherman, an upscale retreat near Restaurant Row, is ideally located close to Broadway and Times Square. This stylish hotel offers 24-hour front desk service, a rooftop terrace, and complimentary continental breakfast. Guests can enjoy meals at Tito Murphy's, the on-site restaurant, and connect with free in-room WiFi. With 24-hour concierge services, multilingual staff, and comfortable rooms featuring premium bedding and laptop-friendly workspaces, Hotel Scherman is highly praised for its excellent location and attentive service. The Towers at Lotte New York Palace The Towers at Lotte New York Palace, a luxury boutique hotel near 5th Avenue, is a short walk from Rockefeller Center and Radio City Music Hall. This elegant property features a garden, an on-site café, and the Pomme Palais restaurant, serving breakfast and lunch. Guests can indulge in spa services, connect to free in-room WiFi, and enjoy amenities like a 24-hour front desk and valet parking. With 176 rooms offering premium bedding, laptop-friendly workspaces, and attentive service, this hotel is highly rated for its central location and refined comforts. The Box House Hotel The Box House Hotel, an upscale retreat near the Empire State Building, offers proximity to Grand Central Terminal and Rockefeller Center. This sophisticated hotel features a terrace, laundry facilities, and the Brooklynn Lantern restaurant. Guests can unwind in the sauna, enjoy high-speed free WiFi, and take advantage of amenities like a 24-hour gym and business center. With 130 individually furnished rooms equipped with premium bedding and laptop-friendly workspaces, the hotel is lauded for its attentive staff and excellent condition. Placemakr Wall Street This smoke-free aparthotel combines comfort and convenience with a rooftop terrace, fitness center, and laundry facilities. Guests benefit from free WiFi in public areas and can enjoy the arcade/game room and library. Each apartment is equipped with a refrigerator, microwave, Smart TV, and stovetop, with housekeeping available on request. The 24-hour front desk ensures attentive service throughout your stay. Residence Inn by Marriot - Manhattan / Midtown East Residence Inn by Marriot - Manhattan / Midtown East The Residence Inn by Marriott New York Manhattan/Midtown East, ideally located near Rockefeller Center and the United Nations Headquarters, offers a complimentary breakfast buffet and grocery shopping service. This hotel features a 24-hour gym, conference space, and free in-room WiFi. Guests can enjoy valet parking, express check-out, and laundry services, with 211 rooms equipped with laptop-compatible safes and workspaces. Reviews highlight the excellent breakfast, attentive staff, and central location. Sonder City Hall Park Sonder City Hall Park This smoke-free aparthotel offers a rooftop terrace, concierge services, and laundry facilities. Free WiFi is available in public areas, while each apartment comes with a kitchen featuring a stovetop and dishwasher, a dining area, and a flat-screen TV with digital channels. Additional amenities include a hairdryer, desk, and free toiletries, with housekeeping available upon request. The property's prime features and thoughtful touches make it a comfortable choice for extended stays. Best Budget-Friendly Hotels with Kitchens in NYC (for more affordable picks) Residence Inn marriott NY - Downtown Manhattan Residence Inn marriott NY - Downtown Manhattan Situated near One World Trade Center and the Statue of Liberty, the eco-certified Residence Inn by Marriott New York Downtown Manhattan/WTC Area offers a complimentary breakfast buffet, 24-hour gym, and free in-room WiFi. Additional conveniences include a snack bar, laundry services, and a grocery store. With 242 well-appointed rooms featuring laptop-friendly workspaces and air conditioning, this property receives high marks for its cleanliness, helpful staff, and modern amenities, making it ideal for both business and leisure travelers. The Lombardy Hotel The Lombardy Hotel Located near Radio City Music Hall and Rockefeller Center, The Lombardy Hotel offers 153 individually furnished rooms with free WiFi, air conditioning, and laptop-friendly workspaces. Guests can enjoy spa services, a 24-hour business center, and conveniences like dry cleaning, bike rentals, and limo service. Additional amenities include multilingual staff, concierge services, and self-parking. Reviews highlight the hotel’s helpful staff and prime location near 5th Avenue shopping. Sonder Battery Park Sonder Battery Park This smoke-free hotel features a fitness center, a seasonal outdoor pool, and concierge services. WiFi in public areas is free. Other amenities include laundry facilities and a 24-hour front desk. Housekeeping is available on request. Home2Suites by Hilton Home2Suites by Hilton Just steps from Broadway and Rockefeller Center, Home2 Suites by Hilton New York Times Square offers 24-hour gym access, complimentary continental breakfast, and free in-room WiFi. The hotel features 2 bars, valet parking (surcharge), and a porter/bellhop service. Additional conveniences include luggage storage, a front-desk safe, and a water dispenser. Guest reviews highlight the hotel's prime location and attentive staff, with clean, comfortable rooms receiving high praise. Hyatt House New York / Chelsea Hyatt House New York / Chelsea Just steps from the Empire State Building and Times Square, Hyatt House New York/Chelsea offers a free breakfast buffet, a rooftop terrace, and a 24-hour gym. Guests enjoy complimentary in-room WiFi and access to a convenience store on-site. Additional amenities include valet parking (surcharge), luggage storage, and tour assistance. The hotel’s 150 sound-insulated rooms come with air conditioning and laptop-compatible safes. Guest reviews praise the friendly staff, excellent breakfast, and prime location. Candlewood Suites NYC - Times Square Candlewood Suites NYC - Times Square Candlewood Suites New York City-Times Square, part of IHG, is ideally located near Madison Square Garden and Broadway. This hotel features a gym, business center, and free in-room WiFi. Additional perks include valet parking (surcharge), concierge services, and a 24-hour front desk. The 188 air-conditioned rooms offer safes and are highly rated for cleanliness by guests. Reviews consistently praise the helpful staff and convenient location. Homewood Suites NY - Midtown Manhattan Times Square Homewood Suites NY - Midtown Manhattan Times Square Homewood Suites New York/Midtown Manhattan Times Square, located near Madison Square Garden and the Jacob K. Javits Convention Center, offers 293 spacious rooms with separate sitting areas, air conditioning, and laptop-compatible safes. Guests enjoy complimentary to-go breakfast, a free grocery shopping service, and rooftop terrace access, along with free in-room WiFi. Perks include bike rentals, limo service, and an electric car charging station. Guest reviews praise the friendly staff, prime location, and clean, well-sized rooms. The Benjamin Royal Sonesta NY The Benjamin Royal Sonesta New York, a boutique hotel near 5th Avenue, is a short walk from Grand Central Terminal and Rockefeller Center. With 209 spacious rooms offering premium bedding, pillow menus, and free in-room WiFi, guests can also enjoy a 24-hour gym, snack bar/deli, and terrace. Additional amenities include valet parking, concierge services, and 9 meeting rooms. Guest reviews highlight the helpful staff and convenient location close to public transit. Club Quarters Hotel, Grand Central Club Quarters Hotel, Grand Central Club Quarters Hotel, Grand Central, located near 5th Avenue and a short walk from Grand Central Terminal and the United Nations, offers 176 rooms with premium bedding, free WiFi, and laptop-friendly workspaces. Guests can enjoy a 24-hour gym, business center, terrace, and coworking spaces. Additional amenities include self-parking (surcharge), concierge services, and express check-in/out. Guest reviews praise the central location and helpful staff. Hotel Boutique at Grand Central Hotel Boutique at Grand Central, steps from 5th Avenue, Grand Central Terminal, and the United Nations, offers 92 rooms featuring premium bedding, free WiFi, and laptop-friendly workspaces. Guests can enjoy a rooftop terrace, 24-hour gym, and business center, with additional amenities like self-parking (surcharge), express check-in/out, and wedding services. Reviews highlight the central location and attentive staff. The Garden Sonesta ES Suites NY Located near Radio City Music Hall and Rockefeller Center, The Gardens Sonesta ES Suites New York offers 132 spacious rooms with premium bedding, separate sitting areas, and in-room WiFi (surcharge). Guests enjoy a 24-hour health club, business center, and a snack bar/deli. Additional perks include valet parking (surcharge), luggage storage, and a 24-hour front desk. Reviews praise the friendly staff and prime location. Best Western Plus Hospitality House Steps from Grand Central Terminal and the United Nations Headquarters, Best Western Plus Hospitality House offers 34 individually furnished rooms with premium bedding, laptop-compatible safes, and free WiFi. Guests can enjoy a free to-go breakfast, two on-site restaurants serving a variety of dishes, and a business center. Additional amenities include self-parking (surcharge), express check-in/out, and multilingual staff. Reviewers praise the hotel’s convenient location and attentive service. The William powered by Sonder A restaurant, a fitness center, and a bar/lounge are available at this smoke-free hotel. Other amenities include concierge services and laundry facilities. Housekeeping is available on request. The Fifty Sonesta Hotel NY Just a short stroll from Grand Central Terminal and the United Nations Headquarters, The Fifty Sonesta Hotel New York combines comfort with convenience. Guests enjoy amenities like a 24-hour gym, a lobby fireplace, and a business center, alongside optional continental breakfast and valet parking. The hotel’s 252 rooms feature premium bedding, laptop-compatible safes, and workspace, with free WiFi available for a fee. With positive reviews highlighting its family-friendly atmosphere and prime location, it’s a standout choice for a Manhattan stay. The Marmara Park Avenue The Marmara Park Avenue A stone’s throw from Grand Central Terminal and Bryant Park, The Marmara Park Avenue offers a blend of luxury and comfort in the heart of Manhattan. Guests can unwind at the on-site Marmara Wellness Center with hot stone massages and aromatherapy, or savor a meal at the OneOneFour Bar & Lounge. The hotel features a rooftop terrace, an indoor pool with sun loungers, and free in-room WiFi. With 128 spacious rooms equipped with premium bedding and iPads, plus top-rated service, it’s a refined choice for a sophisticated city stay. Final Thoughts Choosing a hotel with a kitchenette in NYC isn’t just about convenience—it’s a smart way to enjoy healthier meals, cut down on dining costs, and make your stay feel more like home. Whether you're looking for a luxury suite with a full kitchen or an affordable hotel with basic cooking amenities, these options ensure you can balance eating out with preparing your own meals. A little planning goes a long way in making your New York trip enjoyable, healthy and budget-friendly!

Turning your passion for wellness into a business might feel daunting initially, but it can be a rewarding and impactful venture. By combining your dedication to physical and mental health with strategic thinking, you can create a business that aligns with your values and serves a growing community of wellness enthusiasts. These actionable steps can help you build a wellness business rooted in purpose . Start With a Clear Mission Your business should reflect your values and address an area you’re genuinely passionate about. Ask yourself what wellness niche excites you most, such as gut health, plant-based living, or mindfulness. Then, determine how your unique perspective can improve people’s well-being and if there’s a gap in the market your brand can fill. Creating a mission not only sets you apart but also makes your business authentic. For instance, you might center your brand on providing recipes or meals that help the average person gain access to foods that will support their journey to improved wellness. Similar companies such as Snap Kitchen, Hello Fresh, or Sunbasket have modeled their mission on centering access to wellness.  Create Products or Services That Add Value  Wellness is a broad field, so choose whether you will specialize in product-based or service-based offerings or a mix of both. If products are your focus, start with staples that reflect your niche.  Organic body oils, functional herbal teas, or holistic skincare kits are a few ideas. Some services include classes, coaching, workshops, or retreats that support physical, mental, or emotional well-being. Every product or service should be high quality and relevant to your audience. For example, if you’re targeting busy professionals, focus on offerings that promote stress relief, productivity, and convenience. Headspace is a wellness app that perfectly encapsulates how to find a serviceable way to target the everyday professional. This app provides meditation narrations, exercises, and reflections that are designed to encourage the average professional to take a daily break to center wellness. Launched in 2010, the founders of Headspace, Andy Puddicombe and Rich Pierson, collaborated together to combine Puddicombe’s education as a former Buddhist monk with Pierson’s experience in advertising. Their dual focus on wellness and business motivated them to build a company that now has over 700 million downloads.  Prioritize Sustainability and Safety in Product Packaging  If your wellness offerings include healthy food or drink products, consider the importance of packaging choices. Packaging preserves the quality and taste of your items, minimizes environmental impact, and enhances consumer trust. Eco-conscious buyers are always on the lookout for brands that use sustainable packaging, such as compostable film or recyclable glass. Additionally, modified atmosphere packaging (MAP) can  preserve perishable food products   and extend their shelf life by slowing oxidation and microbial growth. Investing in safe, eco-friendly packaging allows you to emphasize wellness values while ensuring your products maintain their integrity. Form a Community and Foster Trust  Building a wellness business rooted in purpose is about building connections. Successful businesses create a sense of belonging through meaningful interactions and shared values. Establishing trust takes time, but the result is a loyal audience that sees your brand as a valuable resource. Show empathy and authenticity in every customer interaction to build your community. Also, share knowledge and insights through social media, blogs, and workshops, and highlight testimonials from satisfied clients or success stories from your offerings.  Your Wellness Business Awaits Starting a wellness business is an exciting opportunity to turn your passion into a reality. With these pointers, you can establish a brand that’ll resonate with the growing health-conscious community. Start brainstorming your mission and niche today, and watch your wellness business come to life.

When planning a luxury getaway, we meticulously choose hotels based on their brand, reputation, and amenities. But one crucial element often goes unnoticed—the spa brand within these establishments. Unlike hotels, which we research extensively, the world-class spa brands operating within them rarely get the same recognition, despite their transformative experiences, signature treatments, and award-winning expertise. Imagine stepping into a sanctuary where the air is laced with calming essential oils, the sound of trickling water soothes your senses, and skilled therapists tailor treatments that leave a lasting imprint on your well-being. A spa experience can define a trip, turning a luxury stay into something unforgettable. The memory of a signature massage at a Banyan Tree spa or an Ayurvedic ritual at Six Senses lingers long after you return home. These spa brands go beyond relaxation—they create a journey of wellness, restoration, and indulgence that deserves as much consideration as the hotel itself. This guide uncovers the most prestigious spa brands, their signature treatments, and why they deserve the same loyalty we give to hotels. Whether you're seeking holistic wellness, cutting-edge skincare, or indulgent relaxation, these spa brands set the standard for ultimate luxury. Photo credit: Unsplash 1. Six Senses Spa: Sustainable Luxury and Holistic Healing Global Presence: Thailand, Vietnam, India, Fiji, Japan, Turkey, Greece, Switzerland, Spain, Dominican Republic Why Choose It? Sustainability-focused, organic skincare, Ayurvedic and detox therapies Signature Experience: Ayurvedic treatments, personalized wellness programs Top Location: Six Senses Yao Noi, Thailand Best for: Sustainable luxury spa resorts, holistic wellness retreats Photo credit: Six Senses Yao Noi, Thailand (via Google.com) 2. Aman Spa: Personalized Wellness Rooted in Local Traditions Global Presence: Indonesia, Bali, Tokyo, Venice, the U.S. Why Choose It? Exclusive Aman Skincare line, bespoke wellness programs Signature Experience: Balinese massage, Javanese beauty rituals Top Location: Amanpuri, Phuket, Thailand Best for: Personalized wellness programs in luxury resorts Photo credit: Amanpuri, Phuket (via Google.com) 3. Mandarin Oriental Spa: East-Meets-West Luxury Treatments Global Presence: Hong Kong, Bangkok, New York, London Why Choose It? Custom skincare range, traditional Chinese medicine integration Signature Experience: Thai massage, anti-aging treatments Top Location: Mandarin Oriental, Bangkok, Thailand Best for: Top-rated hotel spas for Ayurvedic therapies Photo credit: Mandarin Oriental in Bangkok, Thailand (via Google.com) 4. Banyan Tree Spa: Tropical Serenity Meets Healing Therapies Global Presence: Singapore, Maldives, Phuket, Seychelles Why Choose It? Signature tropical garden spa pavilions, holistic treatments Signature Experience: Chakra balancing, rainforest indulgence Top Location: Banyan Tree Phuket, Thailand Best for: Exclusive spa services in boutique hotels Photo credit: Banyan Tree, Phuket, Thailand 5. Four Seasons Spa: Innovation and Traditional Wellness Combined Global Presence: Canada, Maui, Paris, Maldives Why Choose It? High-end skincare, personalized treatments Signature Experience: Hot stone massage, couples' retreats, evidence-based wellness screenings Top Location: Four Seasons Resort Maldives at Landaa Giraavaru Best for: Award-winning hotel spa treatments Photo credit: Four Seasons Resort Maldives at Landaa Giraavaru (via google.com) 6. Anantara Spa: Indigenous Rituals and Modern Healing Global Presence: Thailand, Maldives, Abu Dhabi, Bali Why Choose It? Local ingredient-based skincare, signature Anantara massage Signature Experience: Hammam rituals, Arabian-inspired treatments Top Location: Anantara Dhigu Maldives Resort Best for: Holistic wellness retreats in luxury hotels Photo credit: Anantara Dhigu Maldives Resort (via google.com) 7. Spa by JW: Contemporary Luxury for the Modern Traveler Global Presence: USA, Dubai, Shanghai Why Choose It? Express treatments, aromatherapy-focused wellness Signature Experience: Rejuvenating facials, luxury hammam rooms Top Location: JW Marriott Marquis Dubai, UAE Best for: Signature treatments at high-end hotel spas Photo credit: JW Marriott Marquis Dubai, UAE (via google.com) 8. Ritz-Carlton Spa: Opulent Retreats with Signature Treatments Global Presence: USA, Bali, Kyoto, Barcelona Why Choose It? Indigenous ingredient-based skincare, unparalleled luxury Signature Experience: Diamond-infused facials, volcanic stone massage Top Location: The Ritz-Carlton, Bali, Indonesia Best for: Luxury hotel spa brands with organic skincare Photo credit: The Ritz-Carlton, Bali, Indonesia (via google.com) 9. Shangri-La Spa: Asian-Inspired Wellness and Serenity Global Presence: Hong Kong, Singapore, Sydney, Paris Why Choose It? Exclusive botanical skincare, Tibetan sound healing Signature Experience: Himalayan salt scrubs, Chinese meridian massage Top Location: Shangri-La Hotel, Singapore Best for: Best luxury hotel spa brands Photo credit: Shangri-La Singapore (via google.com) 10. COMO Shambhala: A Sanctuary for Holistic Wellness Global Presence: Singapore, Bali, Bhutan, Maldives Why Choose It? Integrative wellness approach, COMO-branded products Signature Experience: Ayurvedic detox, deep tissue massage Top Location: COMO Shambhala Estate, Bali Best for: Top spa experiences in five-star hotels Photo credit: COMO Uma Ubud, Bali (via google.com) Westin Heavenly Spa: Wellness-Focused Rejuvenation Global Presence: USA, Tokyo, Dubai, Rome Why Choose It? Botanical-infused skincare, signature sleep-enhancing treatments Signature Experience: Heavenly massage, aromatherapy bath ritual Top Location: The Westin Maui Resort & Spa, Hawaii, USA Best for: Relaxation-focused spa treatments in upscale hotels Photo credit: The Westin Maui Resort & Spa, Hawaii, USA (via google.com) Hyatt Pure Spa: Modern Relaxation & Rejuvenation Global Presence: USA, Hawaii, Dubai, Tokyo Why Choose It? Natural ingredient-based skincare, tranquil spa settings Signature Experience: Hydrating body wrap, deep tissue massage, reflexology Top Location: Park Hyatt Dubai, UAE Best for: Wellness seekers looking for high-end treatments in serene environments Photo credit: Park Hyatt Dubai, UAE (via Google.com) Rosewood Sense Spa: Culturally Inspired Luxury Global Presence: USA, London, Beijing, Bahamas Why Choose It? Destination-inspired treatments, holistic healing Signature Experience: Indigenous stone massage, bespoke facial, holistic rituals Top Location: Rosewood London, UK Best for: Travelers seeking luxury spa experiences deeply connected to local culture Photo credit: Rosewood London, UK (via google photos) Waldorf Astoria Spa: Opulent Indulgence Global Presence: USA, Beverly Hills, Dubai, Maldives Why Choose It? High-end skincare, premium luxury experiences Signature Experience: Champagne body treatment, caviar facial, aromatherapy massage Top Location: Waldorf Astoria Beverly Hills, California, USA Best for: Ultimate luxury spa experiences with elite skincare treatments, home to the world-renowned La Prairie spa Photo credit: Waldorf Astoria Beverly Hills, California, USA (via google.com) Fairmont Spa: A Harmonious Retreat Global Presence: Canada, Banff, Monte Carlo, Singapore Why Choose It? Hydrotherapy focus, signature mineral pools and whirlpools Signature Experience: Maple sugar body scrub, crystal energy balancing Top Location: Fairmont Banff Springs, Canada Best for: Combining traditional spa rituals with modern wellness practices Photo credit: Fairmont Banff Springs, Canada (via google.com) Mandara Spa: Balinese-Inspired Serenity Global Presence: Indonesia, Thailand, USA, Maldives Why Choose It? Traditional Javanese and Balinese treatments in luxurious settings Signature Experience: Balinese massage, exotic floral bath, Javanese body treatments Top Location: JW Marriott Phuket Resort & Spa, Thailand Best for: Authentic Asian-inspired spa experiences in world-class resorts Photo credit: JW Marriott Phuket Resort & Spa, Thailand (via google.com) Why You Should Be Loyal to Spa Brands While we pledge loyalty to our favorite hotel brands, it’s time we extend that same recognition to spa brands. These elite wellness sanctuaries ensure consistent quality, expertise, and relaxation wherever you travel. Choosing a trusted spa brand means knowing you’ll receive the highest level of care, whether indulging in an Ayurvedic detox in Bali or a cutting-edge facial in London. Next time you book a luxury retreat, look beyond the hotel’s name—because the right spa brand can elevate your stay from memorable to truly extraordinary. Prioritize spa brands as you do hotels, and your travels will be infused with wellness, indulgence, and unparalleled rejuvenation.

Las Vegas, known for its dazzling lights and vibrant casino entertainment also offers numerous experiences perfect for both families and luxury travelers. Here's your ultimate guide to making the most of a family-friendly vacation in 2024 - Yes - going beyond casinos and nightlife. ! Read along. Best Time to Visit and Weather Tips Optimal Seasons for Your Trip: Spring (March to May): Enjoy mild temperatures ideal for outdoor adventures. Fall (September to November): Experience pleasant weather for exploring the city. Winter (December to February): A festive time with cooler temperatures, perfect for indoor attractions. Summer (June to August): Great for poolside fun, with temperatures often soaring above 100°F. Dressing for Las Vegas: Daytime: Light, breathable clothing and comfortable shoes. Evening: Smart casual attire for dining and shows. Top Family Attractions in Las Vegas Gondola Ride + Madame Tussauds Pose with your favorite stars at Madame Tussauds Las Vegas and then journey down the Grand Canal on an outdoor gondola ride. Choose to enjoy both activities consecutively on one day, or spread them out over the course of your stay in Sin City. The Adventuredome at Circus Circus is a five-acre indoor amusement park featuring roller coasters, arcade games, and a carnival atmosphere. Explore over 2,000 animals, including sharks, giant rays, and a Komodo dragon at Shark Reef Aquarium at Mandalay Bay Enjoy stunning views of the Las Vegas Strip from this 550-foot tall High Roller Observation Wheel at The LINQ Home to beautiful Chilean flamingos, swans, and koi fish, offering a serene escape from the bustling Strip is the Flamingo Wildlife Habitat at the Flamingo Las Vegas ! A night shot of the Flamingo Hotel in Vegas Visit the Bellagio Fountains and Conservatory & Botanical Gardens: Enjoy the water shows set to music at the Bellagio Fountains. The Conservatory features rotating seasonal displays of flowers and art installations, celebrating the essence of each season with themed exhibitions. Some other ideas are Topgolf Las Vegas Meow Wolf's Omega Mart at AREA 15 Discovery Children's museum Eiffel Tower viewing Spectacular Shows and Entertainment Las Vegas is a hub for world-class entertainment. Here are some must-see shows (many family-friendly, not all) "O" at Bellagio : This aquatic-themed Cirque du Soleil show combines breathtaking synchronized swimming and acrobatics "KA" at MGM Grand : Known for its dramatic storytelling and innovative stage design, "KA" features martial arts, acrobatics, and elaborate puppetry​ "Mystère" at Treasure Island : A classic Cirque du Soleil show, "Mystère" blends powerful athleticism with high-energy acrobatics and imaginative imagery​ "Michael Jackson ONE" at Mandalay Bay : A homage to the King of Pop, this show fuses his iconic music and dance with Cirque's unique creativity​ David Copperfield at MGM Grand : World-renowned magician David Copperfield brings his legendary illusions to Las Vegas Blue Man Group at Luxor Hotel and Casino : Known for its unique blend of music, comedy, and multimedia theatrics, this show offers a fun and interactive experience for all ages​ Sphere Shows and Concerts : A new attraction in Las Vegas, the Sphere hosts concerts and shows in a state-of-the-art venue with an immersive sound and visual experience. Check their schedule for Post Card from Earth Tickets: Where to Buy: Purchase tickets through official websites like Ticketmaster, Stub Hub, show venues, or concierge services at your hotel. Links above take you to the booking site as well. When to Book: For popular shows, book tickets at least 2-3 months in advance, especially during peak seasons. Celebrity Chef Dining and Fine Dining Las Vegas boasts an impressive lineup of celebrity chef restaurants and Michelin-starred establishments, offering diverse and exquisite dining experiences: Celebrity Chef Restaurants Amalfi by Bobby Flay :  Mediterranean flavors with fresh seafood, inspired by the Amalfi Coast. Gordon Ramsay Steak :  British classics and high-quality steaks at Paris Las Vegas, with a Hell’s Kitchen flair. Beauty & Essex : An elegant fusion of international flavors with a secret entrance through a pawn shop. Bazaar Meat by José Andrés : Innovative meat dishes with a Spanish twist and an impressive selection of wines. The Bedford by Martha Stewart :  Home-style dishes with a luxurious twist in a cozy, welcoming atmosphere. Carbone : Classic Italian-American dining with tableside preparations in a retro-glam setting. Vegetarian-Friendly Restaurants For those seeking vegetarian-friendly dining experiences on the Las Vegas Strip that also cater to meat lovers, there are several noteworthy options. Jardin at Encore stands out with its artfully presented vegetarian dishes like truffle mushroom risotto, perfect for those seeking both taste and aesthetics. Canyon Ranch Grill at The Venetian features a health-conscious menu with vegetarian choices alongside flavorful meat options. At The Buffet at Wynn , diners can indulge in a wide selection of international cuisines, ensuring that vegetarian options are plentiful and diverse​. Giada at The Cromwell , helmed by celebrity chef Giada De Laurentiis, is celebrated for its Italian-inspired menu with standout vegetarian dishes such as lemon spaghetti and eggplant rollatini. S lice of Vegas at Mandalay Bay offers an array of vegetarian pizzas alongside classic Italian-American dishes, making it a popular choice for families​. True Food Kitchen at The Forum Shops at Caesars Palace provides health-conscious diners with a variety of vegetarian options, including edamame dumplings and ancient grains bowls. At the Baccanal Buffet , you can explore a variety of cuisines - with 10 kitchens, 9 chef-attended sessions and 250+ menu items, it is the largest buffet in Las Vegas. Hakkasan offers Cantonese cuisine known for its modern approach and stylish ambiance with signature dim sum - and they have vegetarian items too! Esther's Kitchen , a local favorite, is renowned for its handmade pasta, offering vegetarian options like rigatoni with vegetable ragu​. For comfort food with a vegan twist. Mint Indian Bistro is well-regarded for its vegetarian dishes. Lastly, Tacotarian provides a plant-based take on Mexican cuisine, featuring a wide variety of tacos that cater to both vegetarian and meat-loving diners. Michelin Star Chef Restaurants Joel Robuchon at MGM Grand : French haute cuisine in an opulent setting with a 16-course tasting menu. Restaurant Guy Savoy : Elegant French dining with an emphasis on luxury, including the iconic artichoke and black truffle soup. Wing Lei at Wynn : The first Chinese restaurant in North America to receive a Michelin star, known for its Peking duck, has vegetarian section on the menu Le Cirque : Find this French restaurant in the Bellagio! Piccaso by Chef Julian Serrano - Inspired by France and Spain - what a fun menu selection! NOBU - at Caesars Palace is the only location in the U.S. to have Teppan tables, and you can book an exclusive experience! They have vegan and vegetarian options. Luxury Hotels on the Strip Stay at one of these hotels on the Las Vegas Strip, each offering family-friendly amenities and prime locations for exploring the city: The Palazzo at The Venetian Resort Offers spacious suites and a range of family-friendly activities. NoMad Las Vegas A boutique hotel with chic interiors and a personalized experience. Hilton Grand Vacations Club on the Las Vegas Strip Upscale spa hotel near Fashion Show Mall Bellagio Resort :  Famous for its dancing fountains and central location near top attractions. Luxury spa resort, a quick walk to Fountains of Bellagio Aria Resort & Casino A modern hotel known for its luxurious amenities and nightlife. Fontainebleau Las Vegas Luxury spa resort near Las Vegas Convention Center Waldorf Astoria Las Vegas Known for its luxury accommodations and excellent service, perfect for couples. The Cosmopolitan of Las Vegas Luxury Las Vegas resort connected to a shopping center, steps from Crystals at City Center Four Seasons Hotel Las Vegas Luxury resort connected to the convention center, steps from Mandalay Bay Convention Center Wynn Las Vegas Luxury spa resort, a quick walk to Fashion Show Mall MGM Grand Resort with 18 restaurants, steps from MGM Grand Garden Arena (reasonably priced) Explore Beyond the Las Vegas Strip Hidden Gems and Unique Experiences Las Vegas is often synonymous with vibrant nightlife and sprawling casinos, but beyond the iconic Strip lies a variety of experiences waiting to be explored. Whether you’re traveling with family or seeking an adventure that breaks away from the traditional, Las Vegas offers attractions that cater to a variety of interests. From natural wonders to unique museums, this guide will take you on a journey to discover the city’s lesser-known attractions. Tips for Families and Travelers To make the most of your trip to Las Vegas, keep these tips in mind: Stay Hydrated: The desert climate can be dehydrating, so always carry water. Use Sunscreen: Protect your skin during outdoor activities with a good SPF sunscreen. Mix Activities: Combine indoor and outdoor attractions for a balanced itinerary. Red Rock Canyon National Conservation Area, Las Vegas, United States Natural Wonders and Outdoor Adventures Just a short drive from the Strip, Red Rock Canyon National Conservation Area is a must-visit for nature lovers. Located approximately 17 miles (27 km) west of the Strip, this area offers a scenic drive through striking red rock formations and several hiking trails suitable for all levels. It’s an excellent way to spend a half-day outdoors, taking in the beauty of the desert landscape. For a full-day excursion, consider visiting Hoover Dam and Lake Mead, approximately 30 miles (48 km) southeast of the Strip. The dam, a marvel of engineering, offers guided tours that delve into its fascinating history. Nearby Lake Mead is perfect for recreational activities like boating and fishing. Exploring the Grand Canyon is a remarkable addition to any Las Vegas itinerary. While the Grand Canyon itself is approximately 250 miles (400 km) east of the Strip, various helicopter and airplane tours make it easily accessible from Las Vegas. These tours often depart from McCarran International Airport and provide breathtaking aerial views of this natural wonder. Some tours even offer the opportunity to land on the canyon floor, allowing you to experience the majestic landscapes up close. Tour Options This Grand Canyon North Rim tour is a full-day air and ground tour, flying over Lake Mead and the Hoover Dam enroute. Explore it. This full-day tour to Grand Canyon from Vegas, passes through Joshua Tree and goes to the West Rim of the Grand Canyon. You can walk on the glass floors of the Skywalk, check out Eagle and Guano points. Then, it takes you to Hoover Dam and Lake Powell. It then takes you back to Vegas after lunch. Seven Magic Mountains is another outdoor attraction worth visiting. Located approximately 22 miles (35 km) south of the Strip , this memorable art installation features brightly colored, stacked boulders that make for fantastic photo opportunities, especially at sunrise or sunset. This tour takes you to the top photo sites around Vegas. Just outside of Las Vegas, see Swiss artist Ugo Rondinone’s “Seven Magic Mountains” art installation. Then return to the city for a stop at the iconic “Welcome to Fabulous Las Vegas” sign. Can you drive to Seven Magic Mountains? Yes. Park in the onsite parking lot. Do I need to take a tour to see this attraction? If you are comfortable with Uber, you should be able to get to this location yourself without much help. It is about 25 minutes away and there is no entrance fee. That said, it is harder to get an Uber back so you have to ask your driver to wait. Your visit will take about 30 minutes. There is no other public transportation. There are no restrooms at this location. Only private non-commercial photography is allowed here. Photo credit: Oneisha Lee on Unsplash If you’re looking for a quiet retreat, head to Clark County Wetlands Park, situated about 15 miles (24 km) east of the Strip . This expansive park offers serene nature walks and excellent bird-watching opportunities. It’s a peaceful place to unwind and enjoy the natural beauty of Las Vegas’ surroundings. Photo credit: Elizabeth Villalta Cultural and Historical Explorations For a change of pace, venture to Fremont Street Experience in downtown Las Vegas, located approximately 4 miles (6 km) north of the Strip. This lively pedestrian mall is known for its light shows, and the exhilarating SlotZilla zip line. Fremont Street, Vegas. Photo credit: Unsplash To dive into Las Vegas history, visit The Neon Boneyard at the Neon Museum, which is about 6 miles (10 km) north of the Strip. This museum offers guided tours that showcase the city’s iconic neon signs, providing a glimpse into Las Vegas’ past and its unique visual culture. The Smith Center of Performing Arts in Downtown Vegas The Downtown Las Vegas Arts District, approximately 3 miles (5 km) north of the Strip, is another cultural gem. With its galleries, eclectic shops, and colorful street art, the Arts District is a creative hub worth exploring. Visiting during the First Friday event adds to the experience, offering a festival-like atmosphere filled with local art and culture. Unique Adventures For those seeking a bit of thrill, Las Vegas offers a range of unique adventures. A helicopter ride over the Strip  provides breathtaking aerial views of the city’s landmarks, with tours typically departing from McCarran International Airport, located on the Strip. Opt for a nighttime helicopter tour  to see the city lights in all their glory. Another early morning adventure? Consider a hot air balloon ride over Las Vegas . Launch sites are usually about 15 miles (24 km) west of the Strip. For an adrenaline rush without jumping out of a plane, try indoor skydiving, located about 1 mile (1.6 km) east of the Strip. This activity simulates the sensation of free-falling in a vertical wind tunnel, making it a fun experience for all ages. Car enthusiasts will enjoy a 2-hour exotic car racing experience , situated approximately 10 miles (16 km) south of the Strip, where you can drive high-performance sports cars on a professional racetrack. How exhilarating! Alternatively, consider the Las Vegas Dunes ATV tour . Meet your shuttle right on the strip and set off with a small group. Your guide will take you into the desert. Family-Friendly Attractions The Las Vegas Natural History Museum, located approximately 6 miles (10 km) north of the Strip, is an excellent choice for a family outing. With exhibits on dinosaurs, ancient civilizations, and more, the museum offers an educational and entertaining experience for both kids and adults. Springs Preserve, located about 6 miles (10 km) northwest of the Strip, is another family-friendly destination. This attraction features botanical gardens, walking trails, and interactive exhibits that highlight Las Vegas’ natural and cultural history. It’s a great place to learn and explore together. For a sweet treat, visit the Ethel M Chocolate Factory and Botanical Cactus Garden in Henderson, located about 11 miles (18 km) southeast of the Strip. Tour the chocolate factory to see how their delicious treats are made, and stroll through the cactus garden. If you’re visiting during the holiday season, the garden’s light display adds an extra touch of magic. Finally, consider a Wild West horseback trail ride ! Get picked up from your hotel, dine on a western-style breakfast (request vegetarian meals!) and take a horseback ride while enjoying the desert landscape, roadrunners and jack rabbits!

Travel has a way of shifting our energy—of making us lighter, freer, and more connected to the moment. The sound of waves, the warmth of the sun, the rhythm of a new place—all of it works together to elevate our well-being. Few places in the world embody this sense of joy like Copacabana Beach in Rio de Janeiro. Copacabana Beach, known as one of the best beaches in Rio de Janeiro for relaxation , offers a serene atmosphere perfect for unwinding. The golden sand, the scent of salt and grilled seafood, the steady beat of samba drifting through the air—it’s a sensory feast designed to make you feel alive. Photo credit: Antônia Felipe. At the Copacabana Beach in Rio, Brazil The Pulse of Copacabana Beach Stretching nearly 4 kilometers along the Atlantic, Copacabana Beach is a place of movement —whether it’s the ebb and flow of the tide, the rhythmic sway of palm trees, or the steady stream of people jogging, cycling, and playing footvolley. In the mornings, the beach is tranquil, kissed by the first rays of sunlight. By afternoon, it’s buzzing with activity. And as the sun dips, the energy shifts once again—beach bars glow under twinkling lights, and live music fills the air. Photo by Nathana Rebouças on Unsplash. At the Copacabana Beach The wave-patterned promenade , designed in classic Portuguese pavement, is one of Rio’s most recognizable landmarks. It’s a pathway not just for walking, but for experiencing —with kiosks serving coconut water, vendors selling handmade jewelry, and the scent of freshly grilled seafood drifting through the breeze. Beach Kiosk. At the Copacabana Beach in Rio, Brazil A Day at Copacabana Beach: Small Moments That Make It Special We started our morning with fresh coconut water straight from the hard shell. Vendors were setting up their stalls, arranging brightly colored sarongs, woven bags, and sun hats . As the day warmed, we sank into rented beach chairs under a shady umbrella , toes digging into the soft sand. The sea stretched endlessly before us— calm and inviting in the morning, turning wilder by afternoon . Every now and then, a vendor strolled by offering grilled queijo coalho (Brazilian cheese on a stick) or a perfectly chilled caipirinha . By late afternoon, a game of futevôlei (a Brazilian mix of soccer and volleyball) caught our attention, players moving with effortless skill. Families splashed in the shallows, locals stood knee-deep in the water chatting, and the golden light cast everything in a dreamy glow. AK & PK at the Copacabana beach in Rio, Brazil! Such a fantastic way to spend the morning. Happiness all around. The Best Way to Explore: Renting a Bike We considered biking along the beachfront but ran out of time! Renting a bike at Copacabana is incredibly easy. Here's how to rent a bike at Copacabana using the Bike Itaú app. 📲 Download the Bike Itaú app and register before your trip . The app requires passport information , so it’s best to set it up in advance. Once registered, you can grab their bright orange bikes from one of the docking stations along the beach and ride effortlessly along the scenic coastline. Wellness by the Water: Local Rituals to Embrace For those seeking relaxation, Copacabana Beach offers an ideal backdrop for unwinding and practicing wellness. Learn more about enjoying wellness on Copacabana Beach: The Art of Slow Living – Cariocas (locals) take their time. Sit, sip, breathe. Let the moment linger. Salt Therapy – Brazilians believe in the healing power of seawater . Take a swim, let the waves wash over you, and feel the ocean’s energy reset your spirit. Mindful Movement – Walk, run, or bike along the beachfront, letting the salty breeze and sun-soaked views recharge you. What to Know Before You Go There are a few things to know before visiting Copacabana Beach to make the most of your time there, such as respecting local vendors and being mindful of safety. Here are the things to know before visiting Copacabana Beach. Where to Rent Umbrellas and Chairs at Copacabana Beach – Rentals for chairs and umbrellas are available from vendors at the beach itself. Simply ask, and they’ll set everything up for you. Food & Drinks – Try pão de queijo (cheese bread), grilled shrimp skewers, and açai bowls . For drinks, a fresh coconut or a caipirinha is a must . Language Barrier – Portuguese is the primary language . Download Google Translate for quick communication. Is Copacabana a safe beach to visit? – During the day, Copacabana is lively and safe , but avoid flashy jewelry and stick to well-lit areas at night. Where to Stay: Beachfront Hotels with the Best Views If you're looking for a place to stay, the best places to stay near Copacabana Beach offer stunning views and easy access to the sand and sea. Photo credit: Expedia Affiliate Program. Photo of a beachfront hotel at Rio's Copacabana Beach, Brazil Here are the best luxury options: Belmond Copacabana Palace – A historic luxury icon with impeccable service and old-world charm. Fairmont Rio de Janeiro – Stylish, modern, and perfectly positioned on the beachfront. PortoBay Rio de Janeiro – A boutique hotel with a stunning rooftop pool overlooking the ocean. There’s something about Copacabana Beach that invites you to slow down and savor life . Whether you’re soaking in the sunshine, sipping a fresh coconut, or swaying to the rhythm of samba, this is a place that makes you feel lighter, freer, happier . So pack your swimsuit, follow your happy , and let the beach take care of the rest! Final ThoughtS: Travel to Feel Alive As you explore the diverse landscapes and rich culture of Brazil, Copacabana Beach is just one of many unforgettable experiences in Rio de Janeiro. If you're eager to soak in more of Rio’s iconic sights, check out my other articles where you can discover stunning destinations like Sugarloaf Mountain and Christ the Redeemer . Whether you're staying for a short time or exploring for longer, you won’t want to miss these unmissable gems in Rio . For a truly unique adventure, take a flight to Manaus to immerse yourself in the Amazon Rainforest and experience the serenity of the Mirante Lodge , a remote getaway offering a once-in-a-lifetime encounter with Brazil’s natural beauty. Each of these experiences, from Rio’s famous beaches to the awe-inspiring Amazon, shows the vast and vibrant appeal of Brazil. For an even richer experience, here are some valuable resources that can help you plan your trip: Official Copacabana Tourism Website For detailed information on Copacabana and what to do, visit some of their official and popular tourism pages. For example, check out Visit Rio or Rio Carnival.org Travel Websites for Brazil Some websites offer in-depth travel advice and personal recommendations for exploring not just Copacabana, but other must-visit areas of Brazil. Check out Visit Brazil and Lonely Planet Google Translate For travelers who might find language a challenge, Google Translate is an essential tool. Visit GoogleTranslate to make communication smoother while you’re exploring Rio’s vibrant neighborhoods. Beach Safety Resources Brazil’s beaches are beautiful and safe. See this Lonely Planet article

When everyday life becomes overwhelming, sometimes the best form of wellness we can give to our bodies is a mental refreshment in a new environment on a calming vacation. The gentle sound of waves, the rustle of palm leaves, and the warmth of a Hawaiian breeze offer more than just a scenic backdrop. They invite you to pause, reconnect, and find the inner peace you’ve been yearning for.  Whether you’re a first-time visitor or a local searching for a serene retreat from daily life, it’s no secret that the lush landscapes and tranquil vibes of Hawaii create the perfect setting for restoration. If you’re looking for a particularly restful trip, the Big Island of Hawaii is an awaiting paradise. So, if you’re seeking out the best quiet moments to find your peace in Hawaii , we’ve got you covered. We’ve collected some tips below on how to center wellness with a trip to this tropical island.  Catch the Sunrise or Sunset There’s something incredibly humbling about witnessing the beginning or end of a day while surrounded by Hawaii’s natural beauty. Watching the sky streak itself with soft oranges, pinks, and purples over the horizon pulls you into the moment.  If you’re searching for places to watch a sunrise or sunset on the Big Island , head to the east coast for spots like Pololū Valley Lookout or Mauna Kea Summit for a stunning sunrise. Or end your day with a breathtaking sunset somewhere like Hapuna Beach, where a sense of gratitude lingers long after the last rays disappear.  Find a Secluded Beach Spot Makalawena Beach, Kalaoa in Hawaii There’s nothing quite like the serenity of a hidden cove where the world feels blissfully far away. Hawaii’s secluded beaches, from Makalawena Beach on the Big Island to Honopu Beach in Kauai, offer a whisper-quiet refuge from the hustle of everyday life.  Feeling the velvety sand beneath your feet and hearing soft waves break along the shore creates a sensory sanctuary. Alone with your thoughts, you’ll find clarity, grounding, and space to breathe. Walk Through a Botanical Garden Wandering through places like the Hawaii Tropical Bioreserve and Garden on the Big Island immerses you in vibrant ecosystems that feel untouched by time. Each breath is heavy with the scent of tropical flowers, while the sight of oversized ferns and towering palms envelopes you in a lush green haven.  Walking the shaded paths encourages mindful meditation. You begin to notice the tiniest details, like dew drops catching sunlight or the chirping of birds hidden within the foliage. The rhythmic act of walking through this serene environment can ease your mind and leave you rejuvenated. Schedule Some Time in a Spa At places like the Spa Without Walls at Fairmont Orchid on the Big Island , you can experience relaxation while listening to the gentle sounds of the ocean just a few steps away. Each treatment feels tailored to melt away stress, nourish your body, and help you fully disconnect from external distractions. By the time you leave, every inch of yourself feels both rested and renewed. Hang Out on a Hammock Find two sturdy palm trees, string up a hammock under their shade, and surrender yourself to the hypnotic rocking motion. With each gentle sway, your mind mirrors the tranquility of your surroundings.  It’s the ideal moment to take out a journal and string together your thoughts or close your eyes and listen to nature’s soundtrack. You’re free to just exist and enjoy one of the best quiet moments to find your peace in Hawaii.

Meditation and travel are valuable pillars of wellness, offering a harmonious escape from the challenges of daily life. Combining the tranquility of meditation with the thrill of exploring stunning locales creates the ultimate restorative experience for environmentally conscious wellness enthusiasts and adventure seekers. Here are some of the best travel destinations to practice meditation while soaking in natural beauty and local culture.  Bali, Indonesia  Bali, or the “Island of the Gods,” is a haven for spiritual seekers. Its stunning landscapes, from lush rice terraces to tranquil beaches, set the perfect stage for mindfulness. Ubud, Bali’s cultural heart, is one of the best destinations to practice meditation in its yoga and meditation retreats, such as The Yoga Barn and Blooming Lotus.  You may practice guided meditation amid the sounds of nature or unwind with sunrise yoga surrounded by peace and beauty at either of these locations. Bali’s deep-rooted spiritual culture and temples, like Tirta Empul, where visitors can participate in purification rituals, add profound meaning to any reflective practice.  Kyoto, Japan  Kyoto epitomizes serenity with its ancient temples, Zen gardens, and the timeless customs of Japanese tea ceremonies. The city is home to Ryoan-ji Temple, known for its iconic rock garden, which epitomizes Zen philosophy and mindfulness.  Visitors may partake in silent meditation sessions or simply stroll through Arashiyama Bamboo Grove, letting its towering green stalks envelop you in quietude. Kyoto’s practice of Shikantaza (“just sitting”) meditation allows travelers to focus on mindful awareness without complexities, making it an ideal destination for an enriching meditative experience.  Sedona, Arizona, USA  Sedona’s surreal red rock formations and otherworldly landscapes have long captivated those pursuing a spiritual connection. It’s famed for its vortex sites, believed to radiate powerful energy conducive to meditation and healing.  Sedona offers a deep sense of reconnection with nature and self, whether you perch on Cathedral Rock for sunrise meditation or join guided vortex tours. Yoga and wellness centers, such as Sedona Soul Adventures, further enrich the experience, aligning the mind, body, and spirit against the mesmerizing backdrop of the desert.  Maui, Hawaii, USA  Maui is a dreamlike destination where the ocean waves seamlessly merge with the art of mindfulness. The island is home to breathtaking panoramic views of sunsets over Haleakalā’s volcanic summit, known locally as the “House of the Sun.” The Pipiwai Trail is perfect for nature lovers  who want to immerse themselves in lush rainforest scenery before reaching the top to rest and meditate.  Many meditation enthusiasts rise early to witness the sunrise’s ethereal beauty, practicing meditative breathing above the clouds. Maui also boasts luxurious wellness resorts, such as Lumeria, where restorative yoga and meditation programs soothe the soul. Nature lovers will find peace in the rhythmic sounds of the ocean or serene rainforest hikes.  Meditative travel allows you to intertwine self-discovery with the world’s wonders, whether surrounded by Bali’s cultural vibrancy, Kyoto’s impeccable Zen gardens, Sedona’s powerful vortexes, or Maui’s awe-inspiring sunsets. These unique locales provide serene settings and enriching cultural and natural experiences to enhance your practice. Start planning your mindfulness retreat to create memories that nurture your wellness, spark joy, and foster a deeper connection with yourself and the planet.

Looking for stunning sunsets, unique activities, and wellness-forward sophisticated accommodations? Here are five top-notch destinations that promise luxury, comfort, and unforgettable memories. 1. Maldives The Maldives is synonymous with luxury, offering stunning overwater bungalows, pristine beaches, and turquoise waters. This paradise is perfect for a tranquil and indulgent escape. Photo credit: Unsplash Maldives Hotels to Consider One&Only Reethi Rah Spacious villas, private pools and amazing views! Conde Nast Traveller Readers’ Choice Awardee. Wellness : Created exclusively for One&Only Resorts, Nature’s Resonance by ESPA is a uniquely developed spa experience that is built upon two pillars: eco-therapy and vibrational energy. These immersive treatments draw on the beneficial powers of binaural beats, the Solfeggio scale and the rhythms of nature, to harness the positive energy of the earth’s vibrations. Their spa faces the sea and their body treatments are inspired by Asian beauty traditions. Photo credit: Google Photos / Expedia Gili Lankanfushi Features luxurious overwater villas with a barefoot luxury experience. TripAdvisor Travelers' Choice Best of the Best awardee Wellness: Age-old treatments from the four corners of the globe come together at Meera Spa. This spa offers an ayurvedic therapy program, yoga, fitness and tennis. They invite expert healers who are Reiki specialists, Watsu therapists, acupuncturists, crystal sound healers. Each of their spa session begins with a sea salt foot bath, which is cool. Try their seaweed leaf wrap offered with a scalp massage. Photo credit: Google Photos / Expedia Soneva Fushi Private villas offering ultimate privacy and lots of interesting experiences! Condé Nast Traveller Gold List awardee. Wellnes s: Soneva Soul, the resort’s wellness center, offers bespoke wellness journeys. Time-honored healing therapies including Ayurveda, Traditional Chinese Medicine and herbalism work alongside innovative treatments such as vitamin therapy and integrative medicine solutions like hyperbaric oxygen therapy and ozone therapy. New at this wellness center are modern therapies such as Cryo, cocoon body stream, stem cell and hydrotherapy. Photo credit: Google Photos / Expedia Suggested Unique Maldives Activities Underwater Dining at Ithaa at the Conrad Maldives Rangali Island : Dine five meters below the surface of the ocean, in the world’s first undersea restaurant, with panoramic coral garden views and fusion menus matched with fine wines. Photo credit: Google Photos / Expedia / Viator Snorkeling with Manta Rays : A unique opportunity to swim alongside these gentle giants in their natural habitat. Check out Relax Residence Maldives on Thoddoo island. Photo credit: Google Photos / Expedia / Viator 2. Santorini, Greece Santorini is famed for its white-washed buildings, stunning sunsets, and crystal-clear waters. It’s an ideal destination for those seeking romance, beauty, and culture. Photo credit: Unsplash Santorini Hotels to Consider Katikies Hotel Offers rooms with private balconies overlooking the caldera. It is renowned for its infinity pools and spa treatments. Travel + Leisure World’s Best Awardee Wellness : Choose between world leading spa brands and enjoy massages and therapeutic treatments, from the high-end facials to the divine hot stone rituals. Their spa is 3 minutes away at their sister property. Photo credit: Google Photos / Expedia / Viator Canaves Oia Suites Luxurious suites with breathtaking views. Condé Nast Traveler Readers’ Choice Awardee Wellness : A 17th century wine cave was transformed into a luxurious grotto style spa! The spa’s treatment menu includes the famous Rasul ®, an invention by the wellness pioneer Paul Haslauer, where not only is skin pampered and perfectly cared for but your mind and soul can also let go. Yoga classes are also offered. Photo credit: Google Photos / Expedia / Viator Mystique, a Luxury Collection Hotel Carved into the cliffs, this hotel offers stunning sea views. Travel + Leisure World’s Best Awardee Wellness : The spa offers scrubs and wraps in a cycladic cave-style architecture, which makes it pretty unique. Photo credit: Google Photos / Expedia / Viator Suggested Unique Santorini Activities Wine Tasting Tour : Explore Santorini’s famous wineries and taste exquisite local wines with Santorini View . Photo credit: Google Photos / Expedia / Viator Sunset Cruise : Enjoy a luxurious cruise around the caldera while watching the mesmerizing sunset with Sunset Boat Tours. Photo credit: Google Photos / Expedia / Viator 3. Dubai, UAE Dubai is known for its opulence, futuristic architecture, and world-class shopping. It’s a city that blends modern luxury with traditional charm. Photo credit: Unsplash Suggested Hotels to Consider Jumeirah Burj Al Arab Iconic sail-shaped hotel offering ultimate luxury. Forbes Travel Guide Five-Star Awardee Wellness : Perched 150m above the Arabian Gulf, Talise Spa is an amazing 18th floor destination to unwind. The spa embraces Arabian traditions while combining contemporary traditions. Popular experiences include oxygen facials, detox, clinic lemanic signature practices, anti-cellulite contouring, and amber and rose journeys. Armani Hotel Dubai, Burj Khalifa Located in the Burj Khalifa, offering sleek, modern accommodations. World Luxury Hotel Awardee Wellness : Armani/SPA offers bespoke wellness treatments and therapies. Each spa collection is complemented by sequential thermal bathing, pool and lounge experiences. Spa packages include massages, facials, body scrubs and lunch. Photo credit: Google Photos / Expedia / Viator One&Only The Palm Secluded beachfront resort with elegant rooms and villas. TripAdvisor Travelers' Choice Awardee Wellness : Discover a tranquil Andalusian sanctuary at the UAE’s only Guerlain Spa, where Arabian wellness rituals meld with centuries of French beauty expertise. Request a couples massage at the oriental suite, enjoy the Hammam or a terracotta oil massage. Photo credit: Google Photos / Expedia / Viator Suggested Unique Dubai Activities Desert Safari : Experience dune bashing, camel riding , and a traditional Bedouin dinner under the stars with Arabian Adventures! Skydiving over The Palm Jumeirah : For thrill-seekers, enjoy a breathtaking tandem skydive over one of Dubai’s most famous landmarks. Check out this Get Your Guide adventure. 4. Bora Bora, French Polynesia Bora Bora is the epitome of tropical luxury with its overwater bungalows, clear lagoons, and stunning marine life. Perfect for a serene and indulgent retreat. Photo credit: Google Photos / Expedia / Viator Bora Bora Hotels to Consider Four Seasons Resort Bora Bora Offers luxurious overwater bungalows and in-suite pools. Travel + Leisure World’s Best Awardee Wellness: Features an award-winning spa with Polynesian treatments and seasonal wellness experiences with couples spa treatments, yoga classes, sound healing and guided meditation. Photo credit: Google Photos / Expedia / Viator The St. Regis Bora Bora Resort Spacious villas with private pools and butler service. Condé Nast Traveler Readers’ Choice awardee Wellness : Located on its own private island, The St. Regis Spa Bora Bora offers a sensory experience inspired by its natural surroundings. Nurture body and spirit with a full-body massage, age-defying facial or body scrub. Request a Polynesian Taurumi massage at the Iridium Spa where the therapist uses her “mana”, which means inner strength in Tahitian, to help your mind and body to relax. Add balneotherapy to your massage and receive an effective and pleasant treatment for cellular oxygenation, vasodilatation and blood stimulation. Or perhaps, you fancy a candlelight massage at sunset? Photo credit: Google Photos / Expedia / Viator InterContinental Bora Bora Resort & Thalasso Spa Overwater villas with direct lagoon access. World Travel award recipient Wellness : Features a world-class thalasso therapy and balneotherapy spa using deep-sea water to replenish the body's minerals. Photo credit: Google Photos / Expedia / Viator Suggested Unique Bora Bora Activities Snorkeling : Explore vibrant coral reefs and swim with colorful fish and rays. See this Eco Snorkel cruise that includes snorkeling with sharks and stingrays. You can also consider a full-day tour with Islet lunch and a lagoon swim. 5. Tuscany, Italy Tuscany offers a blend of rolling hills, vineyards, and historic charm. It’s perfect for those who love gourmet food, fine wine, and stunning landscapes. Photo credit: Google Photos / Expedia / Viator Hotels to Consider Castello di Casole, A Belmond Hotel Luxurious suites in a historic castle. : Travel + Leisure World’s Best awardee Wellness : The Essere Spa is housed in what was once a wine cellar. Customized experiences include using a Tuscon olive oil, Etruscan massage and a 50+ ritual for women experiencing hormonal changes. Photo credit: Google Photos / Expedia / Viator Il Borro Relais & Châteaux Elegant accommodations in a restored medieval village. Condé Nast Traveler Readers’ Choice awardee. Wellness : At Spa La Corte, choose from draining-n-shaping massages, hot stone, lymphatic drainage and candle massages! Rosewood Castiglion del Bosco Offers private villas with sweeping views. Travel + Leisure World’s Best Awardee Wellness : The spa uses the face care line of EviDenS de Beauté and products from the celebrated Officina Profumo Farmacia di Santa Maria Novella in Florence. Experience the Tuscan herbal ritual or the head-to-toe restoration to feel a sense of lightness. Photo credit: Google Photos / Expedia / Viator Suggested Unique Activities in Tuscany Truffle Hunting & Wine Tasting : Experience the thrill of hunting for truffles with local experts. Check out Truffle in Tuscany - which includes truffle hunting, cooking class and a full fresh truffle meal and wine tastings.

Wellness travel has long been synonymous with spa retreats, luxury resorts, and serene hideaways. However, a new and exciting trend is emerging in the wellness tourism sector— wellness at sea and mindfulness travel by train . Cruises and rail journeys, once perceived as leisurely yet passive vacations, are now transforming into immersive wellness sanctuaries that integrate mindfulness, movement, and personal rejuvenation into the journey itself. This shift goes beyond traditional spa treatments, making the journey as much a part of the wellness experience as the destination. Photo by ben o'bro on Unsplash The Evolution of Relaxation Historically, long-haul travel by train or sea was a restful experience by design. In the 19th and early 20th centuries, ocean liners and rail journeys were crafted for leisure, offering travelers the luxury of time to disconnect, breathe fresh air, and dine in grand salons. With the rise of air travel, speed replaced serenity, making travel more efficient but often stressful. Now, as modern life grows more fast-paced and demanding, travelers are rediscovering the inherent wellness benefits of slow travel —whether by sea or rail. According to a 2024 Dimension Market report, the wellness travel sector is expected to grow significantly as travelers seek experiences that emphasize health, relaxation, and mindfulness over fast-paced itineraries. What’s Trending in wellness travel? Today’s wellness travel trends reflect the growing desire for a deeper connection between relaxation, health, and journey. Cruises and train journeys are integrating yoga retreats on cruises , Ayurvedic wellness cruises , mindfulness rail journeys , and other wellness offerings into their itineraries. Photo by Anna Tarazevich on Pexels Yoga Retreats at Sea Cruise lines are stepping up their offerings to include full wellness retreats, with many ships now offering daily yoga sessions on deck . These cruises not only feature classes but often include nutrition-focused workshops and holistic healing experiences, creating an atmosphere of health and relaxation throughout the journey. Star Clippers , for example, offers yoga-themed cruises to St. Maarten and Costa Rica , blending luxurious relaxation with daily yoga. Another excellent option is Viking Cruises , whose wellness program on the Polaris includes Nordic-inspired hydrotherapy—perfect for rejuvenation after a day of sightseeing. Ayurveda at Sea Some cruise lines, like Oceania Cruises , offer Ayurvedic wellness cruises , incorporating the ancient healing art of Ayurveda into their onboard spa treatments. Arc Backwater River Cruise in Kerala, India, goes a step further by offering immersive wellness programs, including South Indian vegetarian food and Panchakarma treatments , which cleanse the body of toxins and restore balance. Mindfulness Rail Journeys Trains, with their rhythmic motion and scenic views, are naturally suited to introspection and mindfulness. The Rocky Mountaineer , for example, offers a rare digital detox experience , as there is no Wi-Fi onboard, giving passengers the space to disconnect from the digital world and focus on their personal well-being. For a more luxurious journey, India’s Palace on Wheels features an onboard spa that offers Ayurvedic massages, creating the perfect environment for meditation and self-care. Who’s Innovating in wellness travel? Several travel companies are leading the way in integrating wellness into train and cruise journeys, offering a blend of relaxation, health, and holistic healing on the move. Regent Seven Seas Cruises For those seeking luxury, Regent Seven Seas Cruises offers immersive wellness tours in locations like Spain, Rome, and Corfu. These tours combine yoga, meditation, spa treatments, and nature activities to help travelers rejuvenate both body and mind in some of the world’s most exotic destinations. Belmond Group Eastern & Oriental Express The Belmond Group's Eastern & Oriental Express provides a truly unique wellness journey into the heart of Malaysia's lush jungles. Passengers can indulge in spa treatments, dine on healthy gourmet food, and even experience an onboard Dior spa , making it a luxurious wellness experience on the rails. Seabourn Cruises' Mindful Living Program Seabourn Cruises offers the Mindful Living Program , developed in partnership with Dr. Andrew Weil, a pioneer in integrative medicine. This program combines mindfulness travel experiences with movement and integrative health practices, providing a comprehensive wellness experience both on and off the ship. The Golden Eagle 'Deccan Odyssey' Train For an Ayurvedic experience on the rails, the Golden Eagle offers a dedicated spa car. Passengers can enjoy traditional Ayurvedic massages, sauna sessions, and even workout in the gym. This luxury train journey takes you through North India, passing through Darjeeling, Kolkata, Mumbai, Chennai, and Hyderabad. How to Experience Wellness Travel Affordably Photo by Rachel Claire on Pexels As wellness travel continues to expand, so too does the opportunity for more travelers to experience affordable wellness cruises and affordable wellness train journeys . By booking during the off-season or opting for shorter trips like 3-day cruises or 2-night rail journeys, you can experience the benefits of slow travel without the luxury price tag. Domestic options, like Amtrak trains or coastal cruises , also offer wellness programs at a lower cost. Transform Your Travel into a Wellness Retreat With the wellness tourism market continuing to grow, the concept of wellness at sea and mindfulness travel by train is set to evolve even further. As more companies embrace wellness as part of the journey itself, travelers have more opportunities than ever to combine relaxation, health, and adventure. Whether you’re setting sail on a luxury wellness cruise or embarking on a scenic train journey, integrating holistic healing on cruises or experiencing a mindfulness train journey can elevate your travel experience, leaving you feeling rejuvenated both mentally and physically. Ready to book your next luxury wellness vacation or sustainable wellness travel journey? Check out the latest offerings from cruise lines and train services that emphasize health, mindfulness, and personal growth.

Biophilic wellness retreats go beyond simple architectural trends, embracing a philosophy that emphasizes a deep connection with the natural world. These retreats integrate elements like light, air, plants, and natural materials to create spaces that enhance well-being. From using sustainable materials to designing layouts that invite the outdoors in, these destinations aim to support physical, mental, and emotional health through a seamless union with nature. Below, we explore 15 biophilic hotels and resorts from around the globe, each offering a unique approach to this nature-centric design. Americas 1 Hotel Central Park, New York City, USA Photo credit: Expedia Affiliate Group In the heart of Manhattan, this LEED-certified 1 Hotel Central Park uses reclaimed wood, natural fabrics, and 40,000 indoor plants to create a green oasis in the city. The hotel’s biophilic design elements include sun-filled atriums and green walls that bring the feel of Central Park right into the lobby. It’s a certified sustainable property that has received praise for its innovative approach to urban biophilia. Mayfair House Hotel & Garden, Miami, USA Photo credit: Expedia Affiliate Group This Michelin Key Miami hotel fuses biophilic design with its Art Deco heritage, featuring open courtyards, water features, and lush greenery. It is celebrated for its dedication to environmental consciousness in a luxury setting. Most notable is their atrium garden courtyard that is the heart of the Mayfair experience! 1 Hotel, Toronto, Canada Photo credit: Expedia Affiliate Group Known for its dedication to sustainability, 1 Hotel Toronto incorporates natural materials like stone, wood, and living green walls throughout its spaces. The hotel’s rooftop garden supplies herbs to the in-house restaurant, emphasizing a farm-to-table concept that underscores its connection to nature. Their interiors and furnishings are designed using local and reclaimed materials, including timber and driftwood from the city of Toronto and tables are crafted from fallen trees. Their onsite organic composter reduces waste that is used to feed 2500+ plants throughout their grounds. Grand Hyatt Playa del Carmen Resort, Mexico Photo credit: Expedia Affiliate Program Positioned on the beautiful shores of the Riviera Maya, this resort incorporates natural light, airy spaces, and extensive use of water features to create a seamless connection with the ocean. The resort’s 6000 square feet cenote-inspired spa draws inspiration from the region’s natural water systems, providing a truly immersive wellness experience. Iconic geological features known for their deep blue crystalline appearance, cenotes are freshwater sinkholes sacred to the Mayans as they were believed to purify and cleanse the soul with restorative healing properties. The spa design brings a modern interpretation of these local landmarks through intricate stonework detail, dramatic lighting and soothing textures. Europe Forestis, Dolomites, Italy Photo credit: Google listing Sitting within the Italian Alps, Forestis takes full advantage of its high-altitude location, utilizing natural light and panoramic views of the mountains. The retreat’s design focuses on sustainability, with natural wood interiors, stone walls, and water elements that reflect the surrounding forest. Recognized for its eco-conscious approach, Forestis offers wellness programs (+ huge spa!) that align with its nature-first philosophy. Laundry on-site, locally sourced food, zero-waste kitchen, carnom-neutral construction, pure water - all the good stuff! Leafy Resort and Spa, Lake Garda, Italy Photo credit: Expedia Affiliate Program Situated by Lake Garda, this resort features biophilic elements like green roofs, natural wood furnishings, and large windows that frame the lake views. The spa uses locally sourced ingredients in its treatments, blending the natural beauty of the region with a modern wellness approach. This is an eco-certified property that participates in Green Globe, a program that measures the property's impact on one or more of the following: environment, community, cultural-heritage, the local economy. Treehouse London, England Photo credit: Expedia Affiliate Group Bringing nature to the urban landscape, Treehouse London incorporates playful, nature-inspired design with plenty of wood, foliage, and whimsical details that evoke a treehouse experience. It's a refreshing take on biophilic design in the heart of London, known for its cozy, eco-friendly vibe. This property participates in Green Key (Foundation for Environmental Education), a program that measures the property's impact on one or more of the following: environment, community, cultural-heritage, the local economy. Hotel Guldsmeden – Manon Les Suites, Copenhagen, Denmark Photo credit: Guldsmeden Hotels This Copenhagen hotel stands out for its commitment to sustainability and biophilic design, featuring bamboo interiors, recycled materials, and indoor gardens. It's recognized as one of the most eco-friendly hotels in Europe, with accolades for its zero-waste practices and biodegradable amenities. Arctic Bath, Harads, Sweden   Photo credit: Arctic Bath Floating on the Lule River in Sweden, Arctic Bath is a striking example of biophilic design in the Arctic Circle. Built from local timber and other sustainable materials, the hotel features an open-air cold bath that connects guests directly with the natural landscape. The property's innovative design has been lauded in architecture and sustainability awards globally. Asia, Oceania, africa & australiA Soneva Jani, Maldives Photo credit: Soneva Jani, Maldives A paradisiacal escape in the Maldives, Soneva Jani is designed with open-air architecture that maximizes views of the lagoon and the Indian Ocean. Its overwater villas include retractable roofs for stargazing and natural ventilation systems that minimize environmental impact. Awarded for its sustainable luxury, Soneva Jani prioritizes both guest well-being and eco-friendly initiatives. Alila Villas Uluwatu, Bali, Indonesia Photo credit: Expedia Affiliate program Perched on limestone cliffs in Bali, Alila Villas Uluwatu features eco-friendly materials like bamboo and recycled wood, integrated seamlessly into its design. The resort is Green Globe certified, highlighting its commitment to sustainable practices and wellness programs inspired by traditional Balinese rituals. This property participates in EarthCheck, a program that measures the property's imact on one or more of the following: Environment, community, cultural heritage and the local economy. Keemala Hotel, Phuket, Thailand Photo credit: Keemala Hotel, Phuket Located in the lush rainforests of Phuket, Keemala Hotel offers treehouse villas and cottages inspired by local tribal traditions. The resort integrates natural materials like wood and thatch into its design, creating a seamless blend with its surroundings. Keemala focuses on holistic wellness, offering yoga, meditation, and spa treatments rooted in Thai culture. The property has received multiple awards for its dedication to sustainability and biophilic design. Parkroyal Collection Pickering, Singapore Photo credit: Expedia Affiliate Group This hotel in the heart of Singapore sets the standard for biophilic architecture with its extensive sky gardens, cascading greenery, and innovative use of natural elements throughout its spaces. The design features include eco-friendly materials, energy-efficient systems, and abundant natural light. Parkroyal Collection Pickering has won numerous sustainability awards (including the 'World's Leading Green City Hotel), recognizing its commitment to creating an urban oasis that merges luxury with environmental responsibility. Capella Lodge, Lord Howe Island, Australia Photo credit: Capella Lodge Think about rainforests, reefs and beaches! Capella Lodge blends contemporary design with natural materials, emphasizing the unique flora and fauna of the island. The lodge has received multiple awards for its environmental initiatives, including energy-efficient designs and nature-focused wellness experiences. Conservation is a top priority - 80% of the energy is produced by solar panels on this island and the number of people who live / visit this island is limited. Kisawa Sanctuary, Benguerra Island, Mozambique Photo from Google.com listing Kisawa Sanctuary brings wilderness and wellbeing together! They use sustainable building techniques and local materials to create a resort that harmonizes with its environment. This award-winning property features sand floors, woven reed ceilings, and open-air layouts that allow natural breezes to cool the spaces. It's recognized for its dedication to supporting local communities and marine conservation efforts.

Water-based wellness therapies, including hot springs and cold plunges, are rapidly gaining popularity in the wellness industry. New destinations worldwide are emerging, and long-abandoned facilities are being revitalized. Developers are now integrating live entertainment, culinary experiences, and water-based wellness classes into traditional soaking experiences. Here are some of the most intriguing experiential water wellness destinations to consider for your travels this year: Sky Lagoon, Iceland Immerse yourself in Iceland's rich traditions at Sky Lagoon, a geothermal spa near Reykjavík. Experience "The Ritual," a 7-step journey designed to rejuvenate your senses and connect you with natural elements. How to get here: Sky Lagoon is located at Kársnes Harbour, Kópavogur, just minutes from Reykjavík's city center. Accessible by car or public transport; take Bus #4 to Hamraborg, then Bus #35 to Hafnabraut. Other details: Children under 12 are not permitted. The lagoon maintains a soothing 100°F temperature and is wheelchair accessible. Pre-booking is strongly recommended. Sky Lagoon. Iceland. Photo credit: @jonfromiceland Arctic Bath, Swedish Lapland Sitting beneath the Northern Lights in winter and the Midnight Sun in summer, Arctic Bath offers a unique floating hotel and spa experience on the Lule River. Their 45-minute mindful sauna experience combines warmth with a refreshing dip in the cold river waters. How to get here: Located in Harads, approximately 85 km from Luleå Airport (Kallax) and 40 minutes from Boden Train Station. Daily flights from Stockholm are available, with private transfers to the hotel. Other details: Vegetarian dining options are available. The summer season begins on June 16, with 24-hour daylight from late May to mid-July. Arctic Bath, Sweden. Photo credit: Arctic Bath Mohonk Mountain House , New York, USA Begin your wellness journey with a refreshing plunge into Lake Mohonk, embracing the benefits of cold therapy. This invigorating experience boosts circulation, alleviates muscle discomfort, and energizes the body. Follow up with hot tea, yoga stretches, and gentle ginger inhalation therapy. How to get here: Situated 90 miles north of New York City, surrounded by 40,000 acres of forest. Accessible by car, bus, train, or plane. Find directions on their website Other details: Exclusive lakeside immersion spa therapy is available for overnight guests. Alternative treatments include Contrast Hydrotherapy massage and CBD massage. See their specials. Commence your wellness journey with a refreshing immersion in Lake Mohonk, harnessing the advantages of cold therapy. This invigorating dip offers a surge of endorphins, promotes blood circulation, alleviates joint and muscle discomfort, and provides an instant surge of energy. After the plunge, indulge in a soothing cup of hot tea and yoga stretches, and experience the therapeutic effects of a gentle ginger inhalation therapy. Lakeside immersion spa therapy at Mohonk. Photo credit: Mohonk Mountain House The Bracken Hide, Scotland Set on a 52-acre property amidst the stunning Isle of Skye, this 4-star wilderness resort features a Nordic spa with authentic Estonian saunas and a wild plunge pool. It's an ideal retreat for those seeking tranquility. How to get here: Located on the site of the Old Portree Golf Course. Valet parking is available, with all cabins within walking distance of the main hub. Other details: The resort offers accessible, dog-friendly cabins and convenient parking. Nordic Sauna + Plunge Pool. Photo credit: Bracken Hide Sand Valley, Nekoosa in Wisconsin, USA Primarily known as a premier golf destination, Sand Valley also offers year-round adventures, farm-to-table dining, and global wellness programs. In winter, the resort transforms into a wonderland, hosting the Wim Hof Method residency, focusing on breathing techniques, cold therapy, and commitment. How to get here: Accessible by car from regional cities and airports, including Chicago, Madison, Des Moines, Milwaukee, and Minneapolis. See James and Jesse in this video - which is a must watch to know what to expect at the Wim Hof residency Peninsula Hot Springs, Australia Located less than 90 minutes from Melbourne, this award-winning geothermal mineral springs and day spa complex offers over 70 bathing experiences. The Bath House provides a family-friendly environment with pools infused with mineral-rich waters, inspired by global cultures. You can stay here for a few nights! How to get here: Take a Viator tour if you dont have a car. Or drive. Everything else feels a bit inconvenient! Other details: Children are welcome. Tailored treatments, including options for pregnant women, are available.

In the villages of western Kenya, farming is more than a livelihood — it is a way of life. Photo credit: Unsplash - Nicholas Githiri Each morning, elderly women across the region can be seen walking to their gardens, jembes in hand, tending to rows of sukuma wiki, onions, and traditional vegetables. Despite their advanced age, they remain deeply committed to these daily activities that have long become rituals. But why do they continue farming when younger and stronger hands are available? This question opens a window into a broader, often overlooked reality: vegetable farming offers more than food — it offers mental healing, purpose, and connection. For these women, the garden is not only a source of nourishment, but also a space of resilience, routine, and emotional grounding. The Cultural Practice of Farming in Old Age Photo credit: Shadrack Agaki Farming is the backbone of many African economies, including western Kenya. In many rural households, women serve as stewards of the land, holding deep knowledge about herbs, vegetables, and seasonal cycles. Since childhood, I lived this experience. I watched my mother rise each morning—except Sundays—to till the land. If she was not pruning, she was tending vegetables that she would later take to the local market. Farming vegetables was, and still is, her rhythm of life. Practiced for decades, it is no longer just a routine; it has become her identity. Vegetable Farming for Mental Wellness Photo credit: Shadrack Agaki When I completed university and secured employment, I hoped my mother—now in her seventies—would retire from farm work. Together with my siblings, we hired someone to assist her. To our surprise, she insisted on accompanying the helper to the farm. When I asked her why, her response moved me: Shadrack, interacting with the soil is what I have done all my life. I never went to school; farming is what gives me a reason to wake up every day. That moment changed my perspective. I began to reflect on why going to the market was like a ritual for her. Every Wednesday and Friday, she would carry different kinds of vegetables to sell. I realized it was more than commerce—it was a social hub, a place to reconnect, laugh, share village news, and feel valued. The farm, and by extension the market, was her sanctuary. These acts brought her mental stability and joy. Even in the face of hard work and changing weather patterns, her garden remained—and remains—a grounding force. Producing vegetables requires patience, effort, and connection to nature. Yet this very process provides mental clarity and emotional structure. It fosters a sense of control in uncertain times and helps combat loneliness in old age. The Healing Power of Everyday Rituals Photo credit: Shadrack Agaki In many households, gardening is not just a chore—it is a meditative, restorative ritual. The morning walk to the farm, the scent of moist soil, the careful selection of seeds—all are acts of presence and intention. These moments, repeated daily, create a rhythm that supports mental balance. The market visit, too, is more than transactional. It is a celebration of harvest, a sharing of surplus, and a moment of social affirmation. These community-based practices sustain not just bodies, but also spirits of many. Elders may not speak in terms of mental health, but they have always known the value of staying active, connected, and productive. These rural practices are their therapy—rooted in culture, tradition, and wisdom. Challenges and Reflections Despite the benefits, rural vegetable farming is increasingly threatened by prolonged droughts, erratic rainfall, and limited institutional support. These stressors add mental strain, especially among older farmers who must constantly adjust to unpredictable planting cycles. Yet, amidst these challenges lies opportunity. There is growing recognition beyond rural areas that farming is not just about food production—it is also a vital wellness and health practice. Investing in the continuity of these traditions can support both community and family resilience and emotional well-being. Conclusion Subsistence vegetable farming has long supported livelihoods in rural Kenya. While often viewed as a necessity, it is far more than that. It has served—and continues to serve—as a practice that helps rural communities survive, stay connected, and remain mentally resilient. Investing in and preserving this tradition is not just good policy; it is an act of honoring generations of wisdom and wellness. About the Author: Kenya-based Shadrack Agaki is a climate change and food systems policy communication consultant.

Cairns is more than just a jumping-off point to the Great Barrier Reef—it’s a walkable city with saltwater lagoons, night markets, and palm-lined promenades. At Green Sea Shells, we focus on destinations where travel supports well-being, and Cairns offers just that—walkable access to nature, fresh air, and restorative experiences. If you're visiting for nature, culture, or calm, where you stay can set the tone. We were recently in Cairns and spent four nights exploring the area—three at the Crystalbrook Riley , one at Bailey , and plenty of time around Flynn . We also visited the Reef Fleet Terminal , walked the promenade, and checked out a few restaurants near Shangri-La . These recommendations are based entirely on that firsthand experience. 1. Crystalbrook Riley Just a 1-minute walk to the Cairns Esplanade and about 5 minutes to the main waterfront area, with Cairns Central Shopping Centre 11 minutes away on foot, the Reef Fleet Terminal 13 minutes away, and the airport an 8-minute drive. Photo of Crystalbrook Riley. Photo credit: Expedia Travel Creator Program Best for: Waterfront energy, rooftop views, and a wellness-luxury vibe Close to: Northern Esplanade and Muddy’s Playground Why it stands out: Rooftop bar + infinity pool with ocean views + decent breakfast options The newer towers are more modern and expensive, but the older property is pretty great too Yoga mats in rooms and Eleme Day spa on property 👉 Book Crystalbrook Riley on Expedia 2. Crystalbrook Flynn Just a 1-minute walk to the Cairns Esplanade, 2 minutes to the Lagoon, and 6 minutes to the Reef Fleet Terminal—this spot keeps you close to everything, with the airport only a 9-minute drive away. Crystalbrook Flynn hotel room. Photo credit: Expedia Travel Creators Program Best for: Food lovers, market hoppers, and anyone who wants to walk everywhere Close to: Cairns Night Markets, Lagoon, Esplanade walking trail Why it stands out: Located in the heart of the city Great on-site restaurants, rooftop pool bar Wellness menu options and Eleme Day spa on property 👉 Book Crystalbrook Flynn on Expedia 3. Crystalbrook Bailey Only 5 minutes from the Cairns Esplanade, 8 minutes to the Central Shopping Centre, and a 10-minute walk to the Reef Fleet Terminal—plus just 9 minutes by car to the airport. Crystalbrook Bailey hotel room. Photo credit: Expedia Travel Creator Program Best for: Long stays, remote workers, and people who want a quieter space Close to: Art galleries, cafes, and city center Why it stands out: Kitchenettes and laundry in select rooms Art-focused decor and exhibitions Less touristy, more local neighborhood vibe 👉 Book Crystalbrook Bailey on Expedia 4. Shangri-La The Marina, Cairns Just 2 minutes from both the Reef Fleet Terminal and Cairns Esplanade, and 3 minutes from the Marlin Marina, Shangri-La is ideal for reef departures—but expect a 10–15 minute walk to the main downtown area where most restaurants, shops, and tour operators are located. The airport is a 10-minute drive away. View from the Shangri-La hotel in Cairns. Photo credit: Expedia Travel Creators Program Best for: Reef tours, harbor views, and quiet evenings Close to: Reef Fleet Terminal, marina restaurants Why it stands out: Closest upscale hotel to reef tour boats Peaceful promenade with waterfront dining Spacious rooms with balconies and garden/ocean views 👉 Book Shangri-La Cairns on Expedia 5. Hilton Cairns Located in the heart of Cairns, you're just a 2-minute walk from the Esplanade, 3 minutes from the Reef Fleet Terminal, and 5 minutes from the Cairns Marlin Marina—with the airport only a 10-minute drive away. Photo of Hilton Cairns. Photo credit: Expedia Travel Creator Program Best for: Travelers who want walkability and comfort Close to: Central Shopping Centre, Esplanade Lagoon, boat tours Why it stands out: Great location for both families and solo travelers Well-rated buffet breakfast and in-room balconies Quiet yet central 👉 Book Hilton Cairns on Expedia Final Tips for Getting Around Cairns Taxis and rideshares are available in Cairns, but they can take a little time to arrive—especially during peak hours—so plan accordingly. Unless you're traveling as a large group or have specific timing needs, it's often easier to join guided day tours through platforms like Viator for popular experiences like the Daintree Rainforest , Kuranda Scenic Railway , and the Great Barrier Reef . Most tour buses offer pickup directly from hotel lobbies, and all of these excursions depart from locations fairly close to the airport. We have also noticed many travelers staying at places like the Cairns Colonial Club Resort . It’s farther from the city center, but it's family-friendly, budget-conscious, and has kitchenette-style rooms. If you're planning a longer stay or don’t mind taking tours with included pickup, it’s a solid option—especially if you have a car or want to stay just outside the tourist core. ⬇️ Below are Viator experiences to help you plan your trip with ease. Fitzroy Island Day Tour from Cairns View of getting back on the boat from Fitzoy Island. Photo credit: Viator's Fitzoy Island Adventures Green Island Half-Day Trip from Cairns If you are short on time, this is a good one. Love the glass-boat experience! Green Island experience by Big Cat Island Reef Cruises - on Viator Daintree Rainforest and Cape Tribulation Full Day Tour Photo of the Daintree Rainforest. Photo credit: Viator's Billy Tea Safaris Classic Kuranda by Skyrail and Scenic Railway, Rainforestation & lunch Photo of the Kurunda Skyrail. Photo credit: Viator CaPTA Group.

Hey there, adventure-seekers from Los Angeles, San Diego, and beyond! Get ready to fall in love with the lively Ensenada, Mexico—a vibrant gem on the beautiful Baja California coast. With its thunderous La Bufadora, mouthwatering street food, and electrifying nightlife, Ensenada is the ultimate spot for your next coastal getaway. Whether you're here with family, friends, or for a solo retreat, this guide will uncover the best of Ensenada. Culture Meets Shopping in Downtown Ensenada Downtown Ensenada is a cultural hub brimming with vibrant energy, rich history, and endless shopping opportunities. Ensenada Downtown Whether you're in the mood for exploring colorful shops, enjoying inviting cafes, or admiring lively street art, downtown Ensenada has something for everyone. Ventana al Mar Park : A family-friendly destination with an interactive fountain that dances to music and vibrant lights, providing a perfect spot for kids to cool off while parents soak in the atmosphere. Ventana al Mar Park Fountain Waterside Outdoor Amphitheater : Experience the enchantment of an evening performance at the waterside amphitheater, heightened by the sea breeze. Keep an eye out for local events during your visit to immerse yourself in Ensenada's rich culture. Ensenada amphitheater Marine Geyser: La Bufadora La Bufadora is a breathtaking natural wonder and a must-see for anyone visiting Ensenada. This marine geyser shoots water up to 100 feet in the air, creating a spectacular show that will leave you in awe. La Bufadora near Ensenada Best Time to Visit : To beat the crowds and enjoy the best views of the marine geyser, plan an early visit. Ensure you wear comfortable footwear for exploring the rocky cliffs and protect yourself from the sun's rays with sunscreen and a hat. Photo credit: Emmanuel Olguín on Unsplash Parking and Facilities : There are a few parking lots in the area which offer parking for a fee. There are also bathrooms you can use for a fee, so make sure you have cash. Street Food Near La Bufadora : After the mesmerizing show, treat your taste buds to local street food offerings. Look for vendors with bustling lines—a surefire sign of deliciousness. Try the zesty grilled corn, known as elotes, with a splash of lime, and don't hold back on adding extra salsa to your tacos. Nightlife on Calle Primera For a fantastic evening filled with youthful energy, head to Calle Primera . This vibrant street is the heart of Ensenada's nightlife, where the locals and visitors alike gather to enjoy live music, dancing, and good vibes. When you're here, don't miss: Hussong's - Established in 1892, Hussong's is the oldest and best-known cantina in Ensenada. Grab a table if you're lucky and enjoy some margaritas, reputedly created here in October 1941 by bartender Don Carlos Orozco. (FYI - the second Hussong's opened in Las Vegas in 2010.) Papas & Beer -If you're in the mood to dance or catch a game, Papas & Beer is the place to be. While it's not the best spot for dinner, it's perfect for a lively night out. They also have another location in Rosarito. Las Cañadas Adventure: Thrills Amidst Nature Las Cañadas is an outdoor paradise just outside Ensenada, offering 70 acres of green space and a wide range of activities for the whole family. Las Cañadas Adventure near Ensenada Zip-Lining : Soar through the trees and enjoy breathtaking views with the zip-line courses available at Las Cañadas. ATV Track : For a true off-road adventure, try the ATV track. You can rent an ATV on the premises and explore the rugged terrain. Other Activities : Las Cañadas also offers boating, hiking trails, camping, horseback riding, and bird watching. Plan a full day here to make the most of your visit. Las Cañadas Adventure Food and Dining in Ensenada Ensenada's food scene is as diverse as it is delicious. Whether you're craving street food or a fine dining experience, Ensenada has something for everyone. Street Vendors and Local Eats Gorditas : Don't miss out on gorditas, thick tortillas filled with savory or sweet fillings. Vegetarian options include cheese, beans, and vegetables, while sweet lovers can enjoy fillings like caramel or chocolate. Fresh Tortillas : Watching skilled locals make fresh tortillas on the street is a must-do. These warm, soft, and aromatic flatbreads are the foundation of many iconic Mexican dishes. Tamales : While exploring Ensenada, look out for street vendors selling tamales. These portable delights make for a perfect on-the-go snack between sightseeing stops. The tamales we picked up were vegetarian but you need to ask. Tamale on the street, Ensenada Grocery Stores Your first stop should always be a grocery store to stock up on essentials. Soriana : A famous supermarket in Mexico, including Ensenada, where you can find all sorts of groceries and household items. Popular Dining Spots Planta Restaurant : For fine dining with vegetarian options and a view, head to Planta Restaurant. Opt for a table by the ocean to savor coastal views, especially during sunset. Planta Restaurant near Ensenada The mushroom risotto, freshly made pasta, and tortilla soup come highly recommended. There are other vegan spots, just look up Happy Cow.net. Here are some to explore: La Guerrerense : This iconic street cart is known for its seafood tostadas, ceviche, and salsas. It's been around since the 1960s and is often hailed as the best seafood in Mexico. Muelle 3 : Located on the waterfront, Muelle 3 is perfect for seafood lovers. The ceviche and grilled fish are especially popular. Taqueria El Trailero : Renowned for its carne asada tacos and a wide selection of salsas, Taqueria El Trailero is a local favorite for authentic street food. Tacos Fenix : Known for its mouthwatering tacos al pastor, this food truck offers a delicious combination of marinated pork and pineapple. El Rey Sol : A classic French-Mexican fusion restaurant with a rich history, offering an elegant dining experience. Viator Experiences Explore Ensenada with Guided Tours For those who prefer organized tours, these Viator experiences are excellent options: Private Horseback and La Bufadora shore Excursion   Horseback riding in Punta Banda, followed by two hours at La Bufadora for sightseeing, shopping, and dining. The Bufadora Private Tour   Ideal for those without a car, this small group tour takes you to the geyser and back to your hotel, with time to shop for souvenirs. Horseback Riding on the Beach from Ensenada   Ride horses along the shore—perfect for cruise travelers who dock at Ensenada. Las Canadas Ecopark and Bufadora Private Tour   Explore Las Cañadas with optional zip lines, La Bufadora, and Mirador Playa Hermosa. This family-friendly tour offers a variety of experiences, including beach time, museums, shopping, and tequila tasting. Tacos, Brews and Views Tour with Street Photography Option   Sample authentic Mexican food and beer on this cruise-friendly tour, including stops at renowned eateries like La Guerrerense and Tacos Fenix, as well as local breweries.

In the early chill of a Punjabi winter morning, before the sun fully climbs over the rooftops, a ritual unfolds quietly inside many homes: a bottle of mustard oil is set in a bowl of warm water or gently heated on the stove, its pungent scent soon mingling with the steam rising from chai. It is not just a smell but a signal of care, of healing, and of generations looking after each other in the most intimate, tactile way. Growing up in a multigenerational household in Pakistan, I learned early that wellness was never something bought off a shelf. It was prepared in the kitchen, whispered in side conversations between aunties, and passed hand to hand in gestures that required no translation. And among the most enduring of those traditions was the sarson ka tel  (mustard oil) massage. Every winter, our grandmother would line up her grandchildren, sleeves rolled, oil warmed, and palms ready. She would rub the oil in strong circular motions on our chests, backs, and feet, always finishing with a blessing under her breath. According to her, the oil “sealed warmth into the bones” and kept colds away. The scent lingered for hours, as did the comfort. But there was more to the ritual than just the oil. In many households, the oil is infused with crushed garlic or ajwain (carom seeds), both believed to have antimicrobial properties and enhance circulation. My aunt insists on using a small copper-bottomed pan to heat the mixture, claiming it “brings out the strength of the oil”. Preparing a traditional remedy using garlic and ajwain in mustard oil, captured in a home kitchen in Lahore. Photo credit: Huma K. In rural Punjab, I have witnessed older women place flat, cloth-wrapped bricks, heated by coal or firewood, on joints after an oil massage, especially for elders with arthritis or postpartum mothers. "We didn’t know the word for ‘circulation’ or ‘inflammation,’" shares Amma Nazeeran , an 82-year-old retired midwife in my village. "But we knew how the body reacts to touch, to heat. We could feel what the body needed." Sometimes, the remedy began even before the oil was prepared. When coughs or digestive discomfort surfaced in our home, someone would simmer clove, cardamom, and mint in a steel pot, creating a warm herbal steam to ease the throat and lungs.   Cardamom, clove, and mint simmering in a traditional pot, a common winter remedy in Punjabi households. Photo credit: Huma K.                         These massages were never medicalized, but they were deeply functional. Children with coughs and colds were rubbed and wrapped. Pregnant women were given weekly oil rubs on their feet and backs. Newborns were bathed, then gently massaged to grow stronger. And for elders, it became part of care work: a way to soothe pain and restore dignity. What fascinates me most is that this knowledge was rarely written or explained. You learned by watching, by being touched, and eventually by practicing it yourself. My cousin, now a new mother, tells me she was surprised at how naturally she began massaging her infant with oil every evening. "It’s as if my hands remembered before I did," she laughs. "I saw it my whole life, and now I’m doing the same." These rituals have persisted not because they were preserved in books, but because they were preserved in people. Even as urbanization, fast-paced routines, and Western wellness trends creep into our homes, the mustard oil bottle still stands by the stove each winter. It has changed form, perhaps, with some families switching to store-bought infused oils, or adapting the ritual to modern comforts, but its emotional core remains intact. What continues to anchor this practice is not only its physical warmth but its emotional temperature. It’s the act of slowing down, touching someone with intention, and remembering where you come from. In my family, a winter without mustard oil massages would feel incomplete, like chai without cardamom, or a story without an ending. In the end, it’s not just about the oil. It’s about the way it smells when mixed with garlic and memories. The way it softens the skin and carries the weight of countless winters. The way it warms, yes, but also connects.

On a clear morning in Villeneuve, a lakeside town at the edge of the Vaud Alps, I stepped into Droguerie Villeneuve expecting a charming little herbal shop. What I walked into was a microcosm of Swiss culture—where care is ritual, regulation meets tradition, and wellness isn’t an industry but a way of living. This wasn’t my first encounter with plant-based remedies. But it was the first time I saw them so embedded in daily health routines—without fanfare, without labels like "alternative" or "holistic." Just real people, seeking real relief, guided by trained herbalists behind a counter that bore a small but telling sign: “Pas de self-service.” Not a Pharmacy—But No Less Regulated Swiss drogueries are distinct from pharmacies. They do not dispense prescription drugs. Instead, they focus on non-prescription therapeutics: herbal extracts, essential oils, spagyric tinctures, medicinal teas, mineral salts, and natural cosmetics. Everything I saw at Droguerie Villeneuve reflected this layered model of care. There were Farfalla essential oils for respiratory and emotional balance, Heidak spagyric sprays labeled for immune support or sleep, and Biofarm grains stacked alongside herbal detox blends. I spoke with Christian, one of the owners, who patiently explained the difference between several tinctures and blends, and how they are often customized based on symptoms and seasonal needs. Importantly, these products are regulated. Swissmedic, the national therapeutic agency, oversees herbal and complementary products—even if they are approved under simplified procedures. The Swiss model ensures both safety and continuity of cultural practices. Training as Tradition Staff at drogueries complete a four-year professional training that includes pharmacognosy, botany, and health counseling. Many go on to specialize in phytotherapy or spagyric methods. This rigorous education supports public trust—and it’s part of why consultation is essential. The idea isn’t just to sell products. It’s to provide advice grounded in both traditional plant knowledge and formal scientific training. This dual expertise is reflected in Swiss ethnobotanical research. In her 2016 dissertation, researcher Maja Dal Cero documented how Swiss herbalists often see themselves as “translators between nature and the body”—a role shaped by both regional traditions and structured education (Dal Cero, 2016). Parallel studies, such as Mayer et al. (2017), confirm that this blend of cultural continuity and professional training is common in both human and veterinary herbal care across Switzerland. Local Gardens and Cultural Continuity Outside the Alimentarium (Nestlé’s Food Museum in Vevey), I noticed a public herb garden—clearly labeled and carefully tended. Thyme, calendula, mallow, and lemon balm were just a few of the species growing openly. This wasn’t ornamental landscaping - it was instructional. These same plants lined the shelves at Droguerie Villeneuve, dried and bottled into remedies. Ethnobotanical research confirms the prominence of these plants across alpine regions. A 2016 paper in Journal of Ethnobiology and Ethnomedicine noted that species like Tilia cordata (linden), Sambucus nigra (elderflower), and Thymus vulgaris (thyme) are not just used for minor illnesses but serve as entry points into a system of cultural self-care. Heidak and the Spagyric Method The spagyric remedies at Droguerie Villeneuve stood out—especially because they are both scientific and alchemical. The Heidak line uses an approach derived from Paracelsus, where plants are fermented, distilled, and recombined with their mineral ash. This method is formally recognized in Switzerland under complementary medicine protocols. Unlike off-the-shelf tinctures, these are customized and dispensed under advisement. It’s a living example of how old traditions find space within modern regulatory systems—not through nostalgia, but adaptation. Illness, Recovery, and Ritual Practice Switzerland’s use of plant remedies isn’t confined to drogueries. Many families maintain a toolkit of home rituals: herbal steams for congestion, elderflower teas for fevers, arnica for bruises, and magnesium salts for circulation. These rituals are supported by mainstream health professionals. The Swiss Federal Constitution (Art. 118a) explicitly recognizes complementary medicine, and education in phytotherapy is standardized under national guidelines. In practice, this means there’s less tension between traditional and biomedical systems. A family might use thyme syrup for a child’s cough but still see a doctor if the symptoms persist. The integration feels natural, not forced. What struck me most during my visit was how the products were categorized by function. Labels used Latin names. Switzerland’s wellness model doesn’t rely on branding or influencers. It rests on regulation, education, and everyday trust. And in places like Droguerie Villeneuve, that trust is built not through wellness trends—but through generational knowledge, accessible remedies, and clear guidance. Sources Dal Cero, M. (2016). Swiss medicinal flora: A result of knowledge transmission over the last two millennia (Doctoral dissertation). University of Zurich. Available at: https://www.zora.uzh.ch/130245/1/Thesis_DalCero_2016.pdf Mayer, M., Zbinden, M., Vogl, C. R., Ivemeyer, S., Meier, B., Amorena, M., Maeschli, A., Hamburger, M., & Walkenhorst, M. (2017). Swiss ethnoveterinary knowledge on medicinal plants: A within-country comparison of Italian-speaking regions with north-western German-speaking regions. Journal of Ethnobiology and Ethnomedicine, 13 (1), 1. https://doi.org/10.1186/s13002-016-0106-y Swissmedic. (n.d.). Herbal medicines . Swiss Agency for Therapeutic Products. Available at: https://www.swissmedic.ch/swissmedic/en/home.html Droguerie Villeneuve. (n.d.). Produits et conseils naturels à Villeneuve . Available at: https://www.droguerie-villeneuve.ch Heidak AG. (n.d.). Spagyrik . Available at: https://www.heidak.ch Alimentarium. (n.d.). The Food Museum . Available at: https://www.alimentarium.org/en Biofarm Genossenschaft. (n.d.). Biofarm: Schweizer Bio-Produkte . Available at: https://www.biofarm.ch

In today’s busy world, the quest for wellness often leads us back to our roots. For me, as an Indian American, embracing ancient wellness practices like Ayurveda and yoga offers not only healing but also a heartfelt connection to my cultural heritage. On my most recent trip to India, I experienced various Indian wellness therapies. Upon returning to Los Angeles, I sought similar experiences here in the USA. This motivation led me to compile this list of Indian-inspired wellness retreats and Ayurvedic spas across the United States, where you can enjoy authentic experiences. The Best India-Inspired Wellness Retreats & Ayurvedic Spas in the U.S.   The Art of Living Retreat Center, North Carolina Photo credit: Expedia.com Situated in the serene mountains, the Art of Living Retreat Center offers an all-inclusive experience. Amenities include a coffee shop/cafe, a garden, and a playground. At the Shankara Ayurveda Spa, indulge in body treatments, massages, and facials. The on-site Vegetarian Dining Hall serves breakfast, lunch, and dinner. Yoga classes are available at the gym, and guests can also enjoy hiking and biking activities.  CIVANA Wellness Resort & Spa, Arizona Photo credit: Expedia.com Surrounded by the breathtaking Sonoran Desert, CIVANA provides a peaceful setting for those looking to integrate Ayurveda into their wellness routine. This resort partners with Chopra Global to offer a wellness program with world-renowned health expert, Dr. Deepak Chopra. They host this retreat twice monthly, along with other spa offerings. YO1 Health Resort, New York Photo credit: Expedia.com Situated in the Catskills Mountains in Monticello, New York, YO1 Longevity & Health Resorts offers guests the fresh air and serenity needed to make profound life changes. Their wellness center features Naturopathic and Ayurvedic therapies, Yoga, and curated massages. Sundara Inn & Spa, Wisconsin Photo credit: Expedia.com Named the #1 best destination spa by Travel + Leisure Readers' World Best Awards 2024, this Wisconsin spa offers many traditional and new-age therapies—from Shirodhara and Marma energy treatments to gemstone and meditative reflexology. Their list of wellness activities includes various forms of yoga, sound baths, and breath work. Kripalu Center for Yoga & Health, Massachusetts Photo credit: Kripalu Center on Google.com The Kripalu Retreat & Renewal experience allows you the freedom to choose what you need. Maybe it’s a full schedule of yoga classes, healing arts, and outdoor activities like hiking and kayaking. Maybe free time for reflection and rest. This center offers a self-guided 3-day experience with accommodation, healthy meals, and daily classes in meditation, sound healing, Ayurveda, self-care and posture workshops, yoga dance, and mindfulness.   The Raj Ayurveda Health Spa, Iowa Photo credit: The Raj on Google.com At The Raj, you’ll find an authentic Ayurvedic sanctuary that feels like stepping into India itself. With expert practitioners, each in-residence program is tailored to individual needs, from customized therapeutic massages to personalized dietary recommendations. The Raj is the only facility outside of India specifically built to offer the traditional Ayurvedic purification treatments, known as Panchakarma. Located on 100 acres of rolling meadows and woodlands in Iowa’s heartland, The Raj offers an ideal environment to rejuvenate. Sivananda Ashram Yoga Farm, California Photo credit: Sivananda Ashram on Google.com In the heart of Grass Valley, CA, Sivananda Ashram offers a disciplined yet nurturing environment where yoga and Ayurveda are a way of life. Experience warm herbal oil massages and partake in educational sessions on Ayurvedic nutrition. The community aspect of this retreat makes it feel like a second family, creating lasting connections with like-minded individuals on the path to wellness. Consider a Yoga Vacation, Ayurvedic and holistic health retreats. They have also recently opened a Los Angeles location. Canyon Ranch, Tucson, Arizona Salt wall sauna at Canyon Ranch. Photo credit: Google.com Known for its luxurious amenities and extensive wellness offerings, Canyon Ranch seamlessly integrates Ayurvedic treatments into its expansive menu. Here, you can indulge in personalized wellness programs that include traditional therapies alongside fitness activities and nutrition consultations. It’s a holistic retreat designed to inspire a healthier lifestyle while enveloping you in comfort. Miraval Arizona, Tucson, Arizona Retreat Patio. Photo credit: Google.com At Miraval, wellness is an immersive experience where ancient and modern intersect. At their Life in Balance spa, they integrate modalities from Tibet, India, Europe, China, and other global cultures. From Acupuncture to Vasudhara, Thai Massage to Crystal Energy Work, healing arts combine ancient traditions with time-honored techniques. Miraval organizes its offerings into journey types, a great starting point to figure out where your journey begins. Ready to experience the best Ayurvedic wellness retreats in the U.S.? Book your stay at one of these top-rated Indian-inspired spa resorts today. Looking for more wellness inspiration? Here are some other articles you may be interested in: Discover Wellness Bliss: California's Top Retreats – Explore premier wellness resorts in California for a rejuvenating getaway. Beyond the Hotel: Exploring the World of 16 Spa Brands – Unique spa experiences beyond traditional hotel settings. Top 5 Dreamy, Luxurious Places to Visit This Year – Stunning destinations for a wellness-forward escape. Embracing Nature & Adventure at Atali Ganga near Rishikesh, India – Ayurvedic cuisine, adventure, and nature in India.

Bali had long captured my imagination as a haven for wellness and relaxation. Its tales of rich heritage, pristine beaches, and interesting traditions had beckoned me for years. Photo of Bali temple Finally, when the opportunity to visit arose a few months ago, I understood why it's often referred to as the jewel of Indonesia. With its unique culture and breathtaking landscapes, Bali truly exceeded all my expectations, cementing its place as a must-visit destination. Where is Bali, Indonesia? Bali is situated between the islands of Java and Lombok. Geographically, it lies approximately 8 degrees south of the equator in the warm waters of the Indian Ocean. As you can see on the map (click to enlarge), it is really close to the continent of Australia. Click to enlarge map of Bali, Indonesia How do you get there? Bali's Ngurah Rai International Airport (DPS) in Denpasar serves as the main gateway for international travelers. Many major airlines operate direct flights to Bali from key cities worldwide, including Singapore, Kuala Lumpur, Hong Kong, Tokyo, Sydney, Melbourne, Dubai, Doha, Amsterdam, and more. Travelers can fly to one of these international hubs and then take a connecting flight to Bali. When is the best time to visit BALI? The dry season is Bali is between May - September. This is the peak tourist season. The wet season is between October - April when you may see frequent but short downpours but it still offers its own charm with fewer tourists, lower accommodation prices and opportunities for cultural experiences. My visit was in early March and it was great. How to plan a week-long trip to bali? Planning a week-long trip to Bali and focusing on two cities, Seminyak and Ubud, offers a well-rounded experience that combines the best of beach relaxation, vibrant nightlife, cultural immersion, and natural beauty. Map of Bali - Two cities to visit on a week-long trip Suggested Bali Travel Plan Day 1: SEMINYAK Fly into Bali's Denpasar International Airport Drive to Seminyak, and check in to your hotel by the beach We stayed at Hotel Indigo , which was great! Check out the night scene! There is a concept of beach clubs - and the one called Potato Head is popular! Day 2: SEMINYAK Go up north along the coast closer to an area called Canguu and then further north to Tanah Lot temple. Have coconut water by the temple. Find the lady nearby who sells Klepon (pandas-coconut mochi-like balls) - delicious! Enjoy lunch in Canguu (consider M.Mason ) , drive back to your hotel in Seminyak In the evening, go shopping at the boutiques near by, enjoy the beach at Seminyak Watch the sunset from Alila, Seminyak . This hotel is right on the beach and their restaurant called Sea Salt is amazing. So plan dinner here. Day 3: SEMINYAK Go down South to Kuta (beach-front) and then further south to Uluwatu Temple On your way, if you have time, visit the Garuda Wisnu Kencana statue is a 122-meter tall statue located in Garuda Wisnu Kencana (GWK) Cultural Park, Bali. Catch the early evening cultural fire and dance show - Check out Kecak Uluwatu , buy tickets online, in advance. These tickets are in addition to the tickets you need to enter the Uluwatu temple grounds which you need to buy at the entrance Consider going to the Rock Bar at Ayana Estate Resort and watch the sunset while enjoying cocktails Day 4: UBUD Check out of your Seminyak hotel and make your way up north to Ubud and check in at your Ubud hotel We stayed at Chapung Sebali , which was quite unique with a fantastic restaurant. We booked a two-bedroom villa with a pool - so amazing. The hotel was not handicap-friendly, though Explore the city center, shops and boutiques in Ubud. This area is all about wellness, yoga and meditation! Good spot to buy quality souvenirs Day 5: UBUD Visit a rice terrace and a waterfall Get Insta-worthy photos swinging high. Visit the Tirtha Empul temple and experience ritualistic bathing in holy springs. This is essentially your travel day, so a reasonably-priced Viator tour like this one is a good idea. Spend the day visiting the Tegenungan Waterfall, Tirta Empul Temple, Tegalalang Rice Terrace, Sacred Monkey Forest Sanctuary, Terrace River Pool Swing, Celuk Village and Ubud Traditional Art Market. Day 6: UBUD Take a Balinese cooking class - Yes, vegetarian options are plenty Get a Balinese massage coupled with a flower bath Day 7: UBUD Request a floating breakfast Check out of your hotel in Ubud and drive to Denspasar for your flight out of Bali. It takes time to get out of Ubud. This area is congested and you have to plan for extra time (at least two extra hours) to get to the airport Now, let's deep dive. Here are some of the experiences to consider doing on your visit: Experience a Balinese Massage + Flower Bath In Bali, relaxation takes center stage. The Balinese oil massage is known for its long, sweeping strokes - this is a soothing massage technique. Following this experience, immerse yourself in a flower bath, where colorful petals adorn the water, creating an atmosphere of pure bliss. This is a quintessential Bali experience. Consider the spa at Alila or Hotel Indigo in Seminyak. For a more traditional, local spa experience, consider Tamarind Spa in Ubud. We also enjoyed our spa experience in our hotel, Chapung Sebali. Explore the Spiritual Sanctuaries: Temple Visits Regardless of your religious beliefs, a visit to Balinese temples is a must. Positioned in picturesque locations, these temples offer awe-inspiring views. Tanah Lot Temple near Seminyak, stands resolute on a rock amidst the sea, accessible only during low tide. Surrounding it are architectural marvels adorned with intricate Balinese designs. Uluwatu Temple, famed for its cliffside setting and fantastic sunsets, promises a beautiful experience, even if entry to the inner sanctum is restricted to locals. For a deeper immersion into Bali's culture, Tirta Empul Temple in Ubud offers the chance to witness traditional bathing rituals and perhaps even watch a prayer session. Soar High with Happy Swing Bali, in Ubud For an Instagram-worthy adventure, consider taking a swing with Happy Swing Bali. With well-maintained harnesses and the option to capture memorable moments with your own phone, Happy Swing Bali guarantees an experience that will leave you soaring with joy. Marvel at Bali's Rice Terraces No trip to Bali is complete without a visit to its iconic rice terraces. Tegalalang Rice Terrace in Ubud is a popular choice, allowing visitors to witness these intricate agricultural landscapes up close. The terraced hillsides offer a glimpse into Bali's agrarian heritage and natural beauty. Uma Ceking in Ubud is a good one to check out as well. Experience the Kecak Dance Immerse yourself in Bali's rich cultural traditions with the Kecak Dance. This traditional performance, steeped in myth and legend, narrates the epic tale of Ramayana through rhythmic chants and repetitive movements. As bare-chested men chant in unison, a sense of ancient mystique envelops the audience, transporting them to another realm. Set against the backdrop of a setting sun, the Kecak Dance is a cultural spectacle not to be missed! Hanuman's fire dance toward the end is the highlight of the show. This Kecak show takes place at the Uluwatu Temple itself so combine it with your visit. Take a cooking class! To get a better understanding of Balinese food, take a cooking class! I would recommend Pemulan Bali which offers a free shuttle from Ubud, classes at different times, as well as special vegan / vegetarian classes in addition to their regular sessions. The folks who taught the class were young and funny and definitely knew what they were doing! We picked food from the farm on the premises and then cooked multiple dishes. In the end, we sat down and enjoyed our meal! If you are staying longer than a week or are looking for an activity-filled week, here are some other things to explore: Mt. Batur Sunrise Hike Nusa Penida - diving and snorkeling activities Temple Of Penataran Agung Lempuyang - sunrise photos by the gates (wake up early). Stop by Besakih Temple on the way Go Northwest to Jatiluwih Green Land (rice terrace) and the end with Ulun Danu Beratan Temple (further northwest) Monkey Forest - Watch out for them monkeyyyyyyys Botanical Gardens near northwest of Ubud

This article was written in partnership with Pranjal Shah who visited this property in India. Imagine waking up to the calls of barking deer and the distant roar of the Ganges River, feeling the crisp mountain air on your skin as you step out onto your private deck. Folks, welcome to Atali Ganga ! Photo credit: Atali Ganga in Rishikesh, India Located 18-20 miles north of Rishikesh in Uttarakhand, India, Atali Ganga, in the foothills of the Himalayas, offers the perfect blend of adventure and calm. Uttarakhand is known as the "Land of the Gods" due to its numerous pilgrimage sites and sacred rivers. The Upper Ganges Valley, where Atali Ganga is situated, is particularly revered for its serene landscapes and spiritual ambiance. Photo credit: Atali Ganga in Rishikesh, India Surrounded by a reserved forest, the resort offers activities like mountain biking, wall climbing, hiking, camping, kayaking, and rafting. Unique Accommodations with a Purpose Atali Ganga’s accommodations immerse you in the natural beauty of the region. The 22 cottages, built with a modern ashram aesthetic, offer minimalist and small yet comfortable living spaces with breathtaking views of the valley and the Himalayas. Photo credit: Atali Ganga in Rishikesh, India Each air-conditioned cottage comes with a personal deck. For families or larger groups, the two 4-bedroom villas, Alakananda and Bhagirathi, provide forest views. Note: The accommodations are on a hillside location and one needs to climb 100+ steps to get to your cottage. If traveling with those with walking difficulties, it is important to let the staff know ahead of time so that they can find you a cottage closer to the cafe. A Hub for Adventure and Relaxation The charm of Atali lies in its rustic nature. While the compact accommodations might offer fewer modern comforts, they are intentionally designed to encourage guests to spend more time outdoors. Here, the focus is on fresh air, engaging activities, thrilling adventures, and the simple pleasure of reading a good book amidst nature. Atali invites you to truly interact with the great outdoors and embrace the beauty of the natural environment. The High Ropes Course, Altitude@Atali, is one of the resort's highlights, challenging and inspiring guests with its team-building activities. If you are not afraid of heights, this is a must-do! A separate outdoor schedule for kids ensures they have an engaging and memorable stay. Dining with a Scenic Twist Dining at the White Water Café is an experience in itself. With a 360-degree view of the River Ganges and the Shivalik ranges, the café offers Indian and Continental cuisines in a setting that captures the essence of India’s natural beauty. Photo credit: Atali Ganga in Rishikesh, India Those with dietary restrictions or those traveling with little kids should reach out ahead of time. Food options are limited due to the remote location, so you'll have fewer choices. Additionally, if you don't plan your meals properly, dining can become expensive and you may end up with a higher bill than expected. A little bit of planning and communication goes a long way! Whether you choose indoor or outdoor dining, the café’s artifacts and glimpses of India’s rivers add a unique touch. Culinary Delights with Local Flair The culinary offerings at Atali Ganga celebrate local mountain cuisine, prepared by local chefs. The wellness retreat features simple, Ayurvedic vegetarian dishes that promote health and balance. There is also an à la carte menu with international cuisine options. Here are some memories during our time here: Waterfront drinks! Breakfast indoors while working! And warm puri-bhaji for lunch. A Commitment to Sustainability Atali Ganga operates as a zero effluent/discharge property, using a state-of-the-art sewage treatment plant and eliminating plastic waste. Glass bottles and smart dispensers replace plastic bottles and single-use wrappers, emphasizing water conservation and eco-friendly practices. Indigenous plants and organic horticulture practices further highlight the resort’s dedication to preserving the local ecosystem. Guests are encouraged to reuse towels and minimize water usage, reflecting the resort’s commitment to responsible tourism. Disconnect to Reconnect In a world where digital distractions are constant, Atali Ganga offers a sanctuary to reconnect with nature. There are no TVs or Wi-Fi in the rooms, encouraging guests to engage fully with their surroundings. Photo credit: Atali Ganga in Rishikesh, India After an action-packed day, the resort is a perfect spot to unwind by the pool, enjoy a sundowner, and dine under the stars around a bonfire. OR - Consider self-care and get a massage! Thoughtfully Crafted Experiences Atali Ganga’s itineraries balance adventure, relaxation, and responsible tourism. Daily schedules include morning hikes, yoga, meditation, and outdoor activities like white-water rafting, kayaking, mountain biking, and wall climbing. For those seeking relaxation, the serene pool area that overlooks the valley and spa offer perfect escapes. There is also an indoor play area with board games and books. The Green Deck below the café is perfect for yoga sessions at sunrise. The resort also organizes trips to nearby spiritual sites such as Rishikesh and Devprayag, allowing guests to explore the cultural and spiritual heritage of the region. Discovering the Cultural and Spiritual Heart of India For those unfamiliar with India, Atali Ganga provides an excellent introduction to the country's rich cultural and spiritual traditions. Rishikesh, known as the "Yoga Capital of the World," attracts seekers from around the globe to its ashrams and yoga retreats. The Ganges River, considered sacred in Hinduism, flows through this region, offering opportunities for spiritual rituals and ceremonies. Guests can participate in a traditional Ganga Aarti ceremony, a spiritual ritual that involves chanting and offerings to the river, held at the resort’s private beach. Photo credit: Atali Ganga in Rishikesh, India Exploring the local area, visitors can discover the ancient city of Devprayag, where the Alakananda and Bhagirathi rivers meet to form the Ganges. This confluence is a significant pilgrimage site and offers a glimpse into the deep spiritual connections of the region. Unique Wellness Rituals Experience the serenity of forest bathing, the excitement of white-water rafting, and the calm of yoga sessions by the Ganges. Other highlights include guided mountain biking, treks to stunning waterfalls, and visits to spiritual sites like Rishikesh and Devprayag. Photo credit: Atali Ganga in Rishikesh, India Enjoy private blessings and ceremonies on the resort's secluded Ganges beach for a truly spiritual experience. Whether you're after adventure or peace, Atali Ganga offers an enriching and memorable escape. How to Get There Atali Ganga is a six-hour drive from New Delhi or a short flight to Dehradun followed by a 1.5-hour drive. Click on this map to expand it. Distance between Delhi and Atali Ganga Atali Ganga: Things to Know School and corporate packages are offered, reach out to the hotel directly. These packages may include all meals and adventures There is no room service, TV or WiFi in the rooms. That said WiFi is available in public areas and there may be cell service, depending on your carrier Bed linen and towels are replaced only every three days. Lets celebrate and respect the intention to conserve! Atali Ganga Quick Facts Rooms: 22 Cottages and 2x 4-Bedroom Villas Rates: Starts at $150 a night, includes free breakfast and free parking Best Time to Visit: October to April

For travelers seeking a wellness retreat in India that blends cultural heritage with nature and sustainable luxury, Khajuraho offers an unforgettable experience. Known for its UNESCO-listed temples , this historic town in Madhya Pradesh is also a gateway to eco-friendly accommodations , wildlife safaris , and spiritual travel experiences . My stay at The Sarai at Toria , a luxury eco-lodge near Khajuraho , transformed my trip into a mindful escape—mornings spent bird watching on boats , afternoons exploring the intricately carved temples, and evenings enjoying organic, farm-to-table cuisine by the Ken River . A sunrise safari at Panna Tiger Reserve added a thrilling connection to nature, making this journey the perfect mix of adventure, relaxation, and cultural immersion. Whether you’re looking for the best time to visit Khajuraho for temple-hopping or an offbeat travel destination in India , this guide will help you plan an enriching experience. Khajuraho —a name that evokes ancient artistry, wilderness, and the simplicity of small-town India. Situated in the heart of Madhya Pradesh, this UNESCO World Heritage site remains a sacred and popular destination. A temple in Khajuraho. Photo Credit: Varun Pyasi on Unsplash This wasn’t my first visit, but this time, my stay at The Sarai at Toria and the opportunity to explore the Panna Reserve added a distinct layer of charm to the journey. How to Get to Khajuraho Located in Madhya Pradesh's Chhatarpur district, Khajuraho has a peaceful small-town vibe but requires a bit of planning to reach. A colorful Indian market in Khajuraho. Photo credit: Belle Maluf on Unsplash The city is served by Khajuraho Airport (IATA: HJR), which offers a few flights from major Indian cities. Airlines such as SpiceJet and IndiGo operate daily non-stop flights from Delhi to Khajuraho, with a flight duration of approximately 1 hour and 45 minutes. However, flight schedules often change, and cancellations or diversions due to weather or operational issues are not uncommon. It’s wise to check the latest flight status and book tickets well in advance. Right outside the Khajuraho Airport For those preferring alternative modes of travel, Khajuraho is well-connected by rail and road. The Khajuraho Railway Station (KURJ) is a significant hub with several trains originating and terminating there. Notable options include the KURJ INDORE JN BG EXPRESS and the Vande Bharat Express . Traveling by train provides an opportunity to experience India’s diverse landscapes. Alternatively, buses and taxis are available from nearby cities like Jhansi and Satna, offering flexible travel plans. Given the limited flight options, combining train or road travel with air travel often proves reliable. We flew on an IndiGo flight from Delhi to Khajuraho. The pilot made one attempt to land but had to abort due to dense fog. On the second try, we landed safely—a relief, especially after hearing that a SpiceJet flight the previous week had to return to Delhi under similar conditions. Outside the Khajuraho airport The airport itself was unexpectedly much larger than I had anticipated. It was a rather quiet but colorful place, and we took some photos to capture the moment. When to Visit: The Best Seasons for Exploration The ideal time to visit Khajuraho is between October and March, when the cool weather makes outdoor explorations enjoyable. Monsoons bring greenery but can complicate travel, while summer heat is best avoided. Our Lodge: The Sarai at Toria The Sarai at Toria offers an experience that feels both intimate and transformative. Situated along the Ken River, this eco-conscious retreat blends rustic charm with thoughtful luxury. From the moment we arrived, it felt as though we had stepped into a sanctuary where nature and comfort coexist in perfect harmony. The lodge’s charm unfolded through its natural setting—kitchen gardens, fluttering butterflies, darting squirrels, and a symphony of bird calls. At the lodge, walking toward our cottages Co-founded by Joanna Van Gruisen, a British wildlife photographer, and Dr. Raghu Chundawat, a renowned tiger conservationist, The Sarai at Toria in Bundelkhand, Madhya Pradesh reflects their shared passion for conservation and a commitment to preserving the region’s wildlife. Joanna contextualizing the film before it was played One evening, we watched a fascinating BBC documentary, produced by Joanna and Raghu, about their tiger-tracking adventures. Through this, we gained rare insights into the majestic big cats. Raghu’s extensive research on Panna’s tigers offered an intimate glimpse into their behaviors and challenges. After the screening, Raghu shared his reflections on the forest’s wildlife. His deep connection to Panna’s tigers and commitment to conservation made our stay feel personal and inspiring. Our Cottage at the Property The eight cottages on the property were thoughtfully designed. Built from locally sourced mud and featuring two-foot-thick walls, they stayed cool during the day and warm at night. Handcrafted floors, finished with a glazed texture by artisans from Kerala, created an ambiance that felt rooted in the land. Our cottage at the property Sustainability was woven into every aspect of the lodge. Solar-lit pathways, water thermoses, citronella oil glass bottles in the bathrooms, water bowls for wild animals, and the absence of single-use plastics - all underscored their commitment to minimizing their ecological footprint. Even the artisanal toiletries, crafted by NEEV—an NGO supporting women in Bihar—reflected their dedication to uplifting local communities. Dining at the Property Meals at The Sarai at Toria were a celebration of fresh, thoughtful cooking. Outdoor dining was a wonderful way to enjoy sunny afternoons, though most days, we preferred the cozy indoor dining area. Breakfasts ranged from hearty continental spreads to a special poha crafted with the distinct flavors of Indore. Lunches featured Indian thalis with vegetables freshly picked from the kitchen garden, rich pumpkin soups, and even gnocchi—a testament to the chef’s versatility. Desserts, often made with locally sourced ingredients, were a highlight. Homemade ice cream cooled the heat of a spicy meal, and churros stood out as particularly memorable treats. Churros served as desert at the property Tea in the afternoon was a delightful pause in the day, with options like honey lemon tea, adding to the charm of the experience. One afternoon, I had a long chat with the gardener about the variety of plants grown on the grounds. The list was endless and so impressive! Backyard kitchen garden at the property In addition to picking us up and dropping us back to the airport, the lodge set up a few experiences for us: A visit to the Khajuraho temples + a guide Open-jeep safaris in the night and in the morning Birdwatching in a boat Let me share some details regarding these experiences. Khajuraho Temples: Architectural Marvels The temples of Khajuraho, built between the 9th and 12th centuries by the Chandela dynasty, remain an architectural wonder. We explored the temples with a knowledgeable guide who brought the carvings to life—stories of gods, humans, and even animals were etched into the sandstone with an unparalleled artistry. What to Expect Our driver dropped us off at the temple entrance, where our guide promptly handled the ticketing. A quick rickshaw ride brought us to the temple pavilion, and after presenting our tickets at the gate, we strolled toward the beautifully landscaped temple gardens. As we wandered through the complex, the guide began explaining the architectural intricacies and cultural themes of the temples. While his knowledge was commendable, I found myself more drawn to the stunning stone carvings that seemed to transcend time. Their artistry spoke a language of their own, quietly telling stories etched into stone. Our group with a guide in the Khajuraho temple complex At one point, the guide touched on themes of women’s empowerment, linking it to motherhood in a way that felt outdated to me. While I appreciated his effort to connect the past to present values, it reminded me how much these temples rely on their carvings to convey universal truths—timeless and open to interpretation. The temples of Khajuraho showcased the Nagara style of Hindu temple architecture, characterized by intricately carved spires and mandapas (pillared halls). Each structure seemed to rise effortlessly, crowned with ornate shikharas (spires) that reached toward the heavens. The Western Group of Temples, the most famous and well-preserved, was home to the iconic Kandariya Mahadev Temple, as well as other significant structures dedicated to Hindu deities like Shiva and Vishnu, and Jain tirthankaras. Among the carvings, the erotic sculptures stood out—not for shock value but for their deeper symbolism. They represented human desires intertwined with spiritual aspirations, complementing the broader themes of mythology, celestial beings, and the rhythms of daily life. The interplay of these elements added layers of meaning, inviting reflection and awe in equal measure. Pro Tips: Try to attend the light and sound show, narrated by actor Amitabh Bachchan. However, check its availability in advance, as it may not always be running The Khajuraho Dance Festival , held annually in February, offers performances by classical dancers against the temple backdrop and may be fun to attend! Make it a point to visit Aadivart , a state museum of tribal and folk art where representive houses of all the seven major tribes of Madhya Pradesh have been constructed. It is a great way to learn about the lives of these indigenous people A VISIT TO THE Panna Tiger Reserve At the entrance, waiting to go in. The park only allows certain number of jeeps every morning and then the gates shut so it is imperative to get to the park early! A short drive from the lodge, Panna Tiger Reserve offered us a chance to immerse ourselves in nature’s rhythm. The best way to experience the reserve was on an open jeep safari, where miles of forest stretch before you. The feeling of driving through tiger territory, where these majestic creatures roam free, is thrilling in itself—even if tigers remain elusive. All aboard an open jeep - To the safari we go! We embarked on two safaris: a peaceful morning drive and an adventurous night safari. In the morning, the forest was alive with bird sounds and sightings of deer, sambars and monkeys. The night safari, on the other hand, felt more mysterious. Spotting a tiger in the wild is rare, and while we did catch a fleeting glimpse of one lounging in the shade, it was the entire experience—the landscape, the bird calls, and the joy of simply being there—that stayed with me. In search of a tiger, right by the Ken river One special experience was breakfast in the forest. The staff at the lodge had packed some amazing food for us to share! Our family enjoying the jungle breakfast picnic! At one point, we rushed onto a boat, chasing the hope of a seeing a tiger, but even without success, the euphoria of the moment was unforgettable. The lodge naturalist was kind enough to share his binoculors with us. A Morning on the Ken River Though I didn’t personally join, some others in my group went on a birdwatching boat ride along the Ken River. They described the experience as quiet and calming, with glassy waters reflecting the morning light. My daughter, who joined the ride with my brother, found herself so inspired that she began writing her first book while surrounded by the stillness—a testament to how this place sparks creativity. PJ & AK on their birdwatching boat ride near the property Why You Must visit Khajuraho! Khajuraho offers a unique blend of history, culture, and nature - Marvel at the temples, soak in the wilderness, slow down and truly experience the world around you! Whether you're an international traveler seeking a unique slice of India or an Indian visitor yearning for a serene escape, Khajuraho and its surroundings offer an experience that is both luxurious and grounded. A stay at The Sarai at Toria  ties it all together, providing the perfect base to explore this enchanting region. Remember - It’s not about chasing tiger sightings or checking off landmarks; it’s about the stories, the stillness, and the wonder that remain with you long after you’ve left.

It was the couscous that did it. I was in the AMEX Centurion Lounge at LAX, grateful to see a full vegetarian spread laid out: roasted vegetables, warm grains, thoughtfully plated options. But the couscous—so beige, so lifeless—tasted like nothing. No seasoning. No brightness. No warmth. Just texture. And I thought, is this what we’ve come to expect from “healthy” food? Nearby was a tray of roasted cauliflower. Again, promising. But again—underwhelming. Perfectly cooked, but missing that little dance of flavor on the tongue. That spark. Plated Dish: A Nancy Silverton - AMEX food partnership at an airport lounge. And that’s when it hit me: so many people are still afraid of spices. Or maybe they just don’t know what spices are for . In today’s wellness-driven food culture, health often gets defined by subtraction. Remove salt. Avoid oils. Cut the spice. But around the world, wellness doesn’t look like bland plates and neutral palettes. It looks like turmeric stirred into lentils. Sumac dusted onto cucumbers. Caraway folded into cabbage. It’s flavor that warms the body, guides digestion, invites presence, and connects us—quietly but powerfully—to place and people. This isn’t about making food spicy. It’s about remembering how spice makes food whole. Spices and Wellness: Traditions the West Is Still Catching Up To Long before the term “anti-inflammatory” trended on packaging, spice was used globally as daily nourishment and ritual. In many cultures, the kitchen was the pharmacy, and flavor was part of healing—not something to fear. Today, research aligns with many ancestral practices: Curcumin, found in turmeric, has been shown to reduce inflammation and support mood regulation Ginger, common across Asia, the Middle East, and the Caribbean, eases digestion and supports cognition Cinnamon, used from North Africa to Europe to the Americas, may aid in blood sugar regulation and improve memory But for generations, these choices weren’t based on molecules. They were based on observation, passed down in practice, refined over time. This is knowledge encoded through food—not quantified, but remembered. The Global Spice Trail: What Cultures Have Always Known In every region of the world, spices shape how meals are cooked—and why. In Moroccan homes, ras el hanout is a heirloom. Often built from cardamom, cinnamon, ginger, and rose, it warms the body and anchors tagines and couscous in colder months. In Scandinavian traditions, spices like caraway and cardamom soften winter’s heaviness. Caraway, found in rye breads and sauerkraut, aids digestion. Cardamom adds warmth to yeasted buns and holiday breads—spiced comfort amid long, dark seasons. In Iran, sumac is sprinkled over meats and grains for balance. Its tartness lifts and lightens, especially in dry, warm regions where digestion is taxed by density. From Ethiopia, berbere —a layered blend of chili, garlic, fenugreek, and clove—is central to dishes like misir wat. Its warmth is both spiritual and sensory, used during long fasting periods to bring heat and complexity to lentils and stews. In Korean cooking, gochugaru adds a gentle heat to fermented vegetables like kimchi. Unlike fiery chilies, it’s mild and fruity—designed for balance. With fermentation, it nourishes both the gut and the immune system. Even in rural France, herbes de Provence —lavender, thyme, savory—mirror the countryside. Added to soups, stews, and roasted vegetables, these herbs carry the pace and perspective of the land itself. These uses are deliberate, contextual, and often seasonal. Spice as Everyday Ritual, Not Rarity What makes spice powerful is its intimacy. In most cultures, spice is used daily. Not in large amounts, but with focus. A quiet, consistent act of care. A sprinkle of za’atar in olive oil. A pinch of cinnamon in your tea. Black salt stirred into chilled lemonade to calm the stomach. Sumac on sliced cucumbers. Paprika on roasted potatoes. You don’t need to cook elaborate meals to cook with meaning. Spice, when used with respect and curiosity, makes ordinary food feel grounded again. Taste, Memory, and the Mood of a Meal Taste is physical, emotional and neurological. In 1986, psychologists Rozin and Vollmecke demonstrated that flavor triggers emotional memory more deeply than sight or sound. This explains why a whiff of fennel can bring back a childhood lunch, or why cumin might feel like home. But spices also impact mood in more direct ways. Rosemary and thyme have been linked to alertness and memory. Saffron, common in Persian and Mediterranean dishes, is now studied for its antidepressant properties. Even the ritual of spice itself—measuring, toasting, stirring—can create a sense of presence that fast food rarely offers. Flavor slows us down. It reminds us that eating is not just fuel—it’s awareness. Building a Spice Pantry Traditional Indian spice box You don’t need a cabinet full of rare spices to start. Choose three or four that feel familiar or exciting. Look for them at local grocers or family-run markets. Learn how they’re traditionally used—then experiment. Label your jars. Store them where you can see them. Use them often. Let them become part of your rhythm, not a special occasion. Let Flavor Lead the Way Back to Wellness Modern wellness often begins with removing—sugar, gluten, dairy, excess. But traditional wellness, in many cultures, begins with adding: turmeric for inflammation, thyme for calm, cinnamon for warmth, caraway for digestion. Undoubtedly, spices are about taste. But - they are also about time, memory, and the wisdom of repetition. To cook with spice is to remember what it means to cook with care. To eat with awareness. To feel good—not just after a meal, but through it . The next time your food tastes flat, don’t reach for more protein or a trendier oil. Ask instead: what layer of story is missing? Then add that back in. Sources Anderson, R. A., Broadhurst, C. L., Polansky, M. M., Schmidt, W. F., Khan, A., Flanagan, V. P., Schoene, N. W., & Graves, D. J. (2004). Cinnamon improves glucose and lipids of people with type 2 diabetes . The American Journal of Clinical Nutrition, 80 (4), 104–112. https://pubmed.ncbi.nlm.nih.gov/14633804/ Liu, Q., Chen, Y., Shen, C., Xiao, Y., Wang, Y., & Wang, Y. (2014). Ginger improves cognitive function via NGF-induced ERK/CREB activation in the hippocampus of diabetic rats . Journal of Nutritional Biochemistry, 25 (5), 503–510. https://pubmed.ncbi.nlm.nih.gov/25049196/ Rozin, P., & Vollmecke, T. A. (1986). Food likes and dislikes . Annual Review of Nutrition, 6 , 367–386. https://pubmed.ncbi.nlm.nih.gov/3524623/ Sanmukhani, J., Satodia, V., Trivedi, J., Patel, T., Tiwari, D., Panchal, B., & Tripathi, C. B. (2014). Efficacy and safety of curcumin in major depressive disorder: A randomized controlled trial . Phytotherapy Research, 28 (4), 579–585. https://doi.org/10.1002/ptr.5025

New Zealand’s Māori wellness traditions extend far beyond conventional spa treatments or modern wellness trends. For centuries, the Māori have practiced rongoā Māori, a traditional healing system that integrates plant medicine, bodywork, spiritual rituals, and deep connections to the land. These practices, deeply rooted in Māori cosmology, emphasize balance, harmony, and collective well-being​. Today, luxury lodges and wellness retreats across New Zealand are incorporating indigenous Māori healing traditions into their offerings, allowing travelers to experience the profound benefits of geothermal therapy, traditional bodywork, and native plant medicine in some of the most stunning natural environments on earth. Māori Cosmology and the Spiritual Foundations of Healing The Māori view of health and well-being is inextricably linked to nature, ancestry, and spiritual balance. Whakapapa (genealogy) connects every individual to Ranginui (Sky Father) and Papatūānuku (Earth Mother), reinforcing the belief that a person’s health is a reflection of their relationship with the land and their ancestors (Riki Tuakiritetangata & Ibarra-Lemay, 2021). Unlike Western medicine, which often isolates symptoms, rongoā Māori addresses health as a holistic, interconnected system, considering the physical body, spiritual well-being, family, and environment. A study published in the International Journal of Environmental Research and Public Health emphasizes that restoring balance to one’s health requires restoring balance to one’s environment and relationships, a principle that continues to shape Māori wellness traditions today​. Whānau and Holistic Healing: The Role of Family in Māori Health In Māori healing, individual health is not just personal—it is deeply tied to whānau (family) and hapū (extended kin groups). Healing ceremonies often involve karakia (prayers), waiata (songs), and storytelling, reinforcing emotional, spiritual, and communal well-being​. Tuakiritetangata et al suggest in Genealogy (2021) that Māori healing aims for the restoration of balance between four primary dimensions represented by the whare tapa whā (four walls of a house) model: tinana (physical body), wairua (life force and spirit), hinengaro (thoughts and feelings), and whānau (kinship ties). A growing body of research on indigenous mental health also supports the idea that culturally embedded healing practices contribute to resilience, emotional regulation, and lower stress levels. This aligns with modern psychological theories on collective healing and social support, where community participation in healing improves both mental and physical outcomes​. The Power of Māori Plant Medicine and Botanical Healing Hangi, a traditional cooking method using heated rocks buried in a pit oven in Rotorua, BayPlenty, New Zealand. Unsplash.com One of the most respected aspects of rongoā Māori is its deep knowledge of plant-based medicine. Traditional healers, or tohunga rongoā, have passed down their botanical knowledge for generations, using native plants for a variety of health benefits​. Kawakawa – Known as the “King of Māori medicine”, kawakawa is used for digestive health, inflammation reduction, and skin healing. It is now widely found in herbal balms, teas, and holistic skincare lines throughout New Zealand​. Mānuka – The mānuka tree produces nectar, which is gathered by bees to create mānuka honey, world-renowned for its antibacterial and immune-boosting properties. Studies show that mānuka honey and mānuka oil are effective in wound healing, gut health, and respiratory treatments​. Harakeke (Flax) – Used traditionally to treat burns, rashes, and infections, harakeke contains powerful anti-inflammatory compounds similar to aloe vera. It remains a key ingredient in New Zealand’s natural skincare and wellness industries​. Where to Experience Māori Wellness in New Zealand A beautiful shot of the hot steams coming from Whakarewarewa in Rotorua, BayPlenty, New Zealand. Unsplash.com For travelers looking to experience authentic Māori healing traditions, several luxury lodges, geothermal spas, and wellness retreats have embraced rongoā Māori principles in their offerings. Wai Ariki Hot Springs and Spa (Rotorua) Owned and operated by Ngāti Whakaue, this luxury geothermal spa integrates indigenous healing traditions into its treatments. Guests can experience ritual geothermal soaking, mineral-rich mud therapies, and Wai Whakaora body treatments, which include traditional Māori massage techniques and spiritual incantations​. Aro Ha Wellness Retreat ( Glenorchy) Aro Ha is one of New Zealand’s most celebrated wellness retreats, offering mindfulness-based programs that incorporate Māori principles of balance and nature-connection. The retreat includes guided hiking, yoga, and organic plant-based cuisine inspired by Māori holistic health philosophies​. Huka Lodge (Taupō) Huka Lodge. Photo credit: Baillie Celebrating over 100 years of luxury hospitality, Huka Lodge in Taupō provides a wellness experience deeply connected to nature and Māori traditions. The lodge’s spa treatments draw from local geothermal waters, and its cultural storytelling experiences give guests a deeper understanding of Māori cosmology and healing rituals​. Maruia River Retreat (Tasman) Located along the pristine Maruia River, this boutique retreat blends Māori-inspired wellness traditions with modern luxury. It offers forest bathing, yoga, and traditional rongoā Māori herbal infusions, aligning guests with nature’s rhythms and indigenous wisdom​. Māori Healing in the Modern Wellness Landscape As global wellness trends shift toward holistic, nature-based healing, Māori healing traditions are gaining worldwide recognition. The Māori concept of hauora (holistic well-being) emphasizes that true wellness is not just physical—it requires harmony between mind, body, community, and land​. The resurgence of rongoā Māori aligns with modern integrative medicine, which recognizes the mental health benefits of plant-based medicine, geothermal therapy, and indigenous knowledge systems. Research confirms that natural environments, community-driven healing, and spiritual practices lead to better long-term health outcomes (Riki Tuakiritetangata & Ibarra-Lemay, 2021). This aligns with findings from studies on the world’s Blue Zones—regions known for exceptional longevity—where strong community ties, a deep connection to nature, and cultural traditions play a critical role in overall health and increased lifespan​. Bibliography Buettner, D. (2021). The Blue Zones Challenge: A 4-Week Plan for a Longer, Better Life. National Geographic Books. URL: https://danbuettner.com/books/blue-zones-challenge/ Huka Lodge. (n.d.). Retrieved from https://hukalodge.com Marques, B., Freeman, C., & Carter, L. (2021). Adapting Traditional Healing Values and Beliefs into Therapeutic Cultural Environments for Health and Well-Being. International Journal of Environmental Research and Public Health, 19(1), 426. Retrieved from https://www.researchgate.net/publication/357559522_Adapting_Traditional_Healing_Values_and_Beliefs_into_Therapeutic_Cultural_Environments_for_Health_and_Well-Being Mark, G., Boulton, A., & Allport, T. (2022). Ko Au te Whenua, Ko te Whenua Ko Au: I Am the Land, and the Land Is Me. International Journal of Environmental Research and Public Health, 19, 8547. Retrieved from https://pubmed.ncbi.nlm.nih.gov/35886397/ Riki Tuakiritetangata, D., & Ibarra-Lemay, A. (2021). Tūhonotanga—A Māori Perspective of Healing and Well-Being through Ongoing and Regained Connection to Self, Culture, Kin, Land, and Sky. Genealogy, 5 (55). https://doi.org/10.3390/genealogy5020055 Te Papa. (n.d.). Māori Medicine. Museum of New Zealand. Retrieved from https://www.tepapa.govt.nz/discover-collections/read-watch-play/maori/maori-medicine

I was standing at a car dealership when someone commented on my earrings—bold, unmistakable, beautiful. But before the compliment, came the question: “Where are you from?” I said I was from here—Manhattan Beach. It was an automatic reaction. It wasn’t the whole truth, though, because I’m not really from here. I’m an immigrant. I’ve lived many lives between countries and cultures, between accents and expectations. In my college classroom, I joke about my 'sexy' accent—“Can you guess where it’s from?”— as a way to ease into conversations with new students. But lately, I wonder if we’ve all become too used to shrinking the complexity of a person into a single line of origin. The question “Where are you from?” can open a door—or close it. I don’t think the man at the dealership meant any harm. He likely didn’t even pause before asking. But something in me did. Something paused. Maybe, flickered. And I’ve been sitting with that flicker ever since. The Book I Didn’t Mean to Read That week, I picked up Americanah by Chimamanda Ngozi Adichie. I was not seeking out a novel on race or identity. My daughter was assigned her book for summer reading - and I wanted to be part of her world, to support her reading goals, to talk about the books that shape her thinking. I opened it out of curiosity. I kept reading because I saw myself in the pages. There’s a line in the opening chapter where Ifemelu, the protagonist, breathes in the air of Princeton and realizes: it smells like nothing. Unlike Philadelphia, which smells of history, or Brooklyn, which smells of sun-warmed garbage, Princeton has no scent. It’s clean, controlled, composed. It was the kind of place where no one questioned who you were—if you looked the part, you belonged. A place where one can pretend. The moment stayed with me because I recognized it instantly—it echoed a pattern I’ve long understood, one where I adjust without being asked, where parts of me recede to make others more comfortable, and where something as simple as belonging never feels entirely unearned. The Invisible Labor of Belonging I’ve never experienced overt racism. I’ve been surrounded, more often than not, by warmth, generosity, and a genuine sense of welcome. But for those of us who live between cultures, there’s a particular kind of dissonance that doesn’t always announce itself loudly—it moves beneath the surface, shaping how we speak, what we share, and which versions of ourselves we allow into the room. Belonging, in these moments, is about constantly assessing what parts of you are safe to show, and what parts might need softening to make others more comfortable. For me, personally - it has become a slow, internal calculation: deciding how far back to go when someone asks where I am from, considering which details of my life will resonate and which ones might require more context, sensing when to soften my story just enough to make it more familiar. Over time, I have begun to offer the version of myself that others can more easily understand—one that asks less of them, even if it reflects less of me. How can wellness be separated from all this? It can't. Wellness is about the integration of the self—the permission to speak, dress, eat, and exist without performance. It’s about being allowed, and perhaps even more importantly, being invited, to arrive as your full self—without explanation. People ask, “Where are you from?” for many reasons—curiosity, connection, or habit. I’ve heard it in many voices, and I’ve been fortunate to receive it most often from people who are kind and open. Still, even the gentlest version of the question can stir something deeper when it’s one you’ve carried across borders, identities, and shifting definitions of home. It is because intention doesn’t always match impact. What feels ordinary to one person can reopen something long held in another. It can summon the moments when we’ve chosen which version of ourselves to present, how much to explain, and how much to protect. So many of us carry stories just beneath the surface, waiting not to be interpreted—but invited in. There’s no perfect way to ask someone about their background. But when the question is offered with care, with space, and with a genuine willingness to receive the answer, it lands differently. It doesn’t feel like a test. It feels like a welcome. Sometimes it sounds like, “What’s your story?” or “What’s something about your background that’s meaningful to you?” It becomes a door, not a spotlight. The earrings I wore that day were beautiful, handmade, expressive. I’ve worn them often, but something about that afternoon made me feel their weight differently—like a thread running through the person I’ve been, the person I’m becoming, and the places that continue to live inside me. And maybe next time someone asks, “Where are you from?” I’ll say, “Here. And somewhere else too. Would you like to hear the story?”

Every Saturday morning, the smell hits me first. Warm sesame oil mixed with crushed garlic and turmeric, filling our small kitchen. My grandmother is at the stove, warming oil in that same bronze vessel her mother used. I am seven, sitting cross-legged on the floor and watching her test a drop of oil on her wrist. She nods and adds turmeric. "This keeps your skin healthy and makes your hair grow strong," she tells me in Tamil. She makes me sit on a wooden plank in our courtyard. Morning light filters through curry leaf branches. Her hands work the oil into my scalp, pressing gently at my temples, moving down to my neck and shoulders. She hums an old Tamil prayer while applying the oil. I felt discomfort at first, trying to run off and play. But her hands have their own rhythm, and slowly, I begin to accept. The oil feels good. Saturday morning slows down. Now, thirty-three years later, I do the same thing with my own son in Chennai, using oil from the same bronze vessel. He fidgets just like I did. "Why can't we just use shampoo and conditioner like normal people?" he asks. The oil bath wasn't just about hygiene or tradition. It was, and still is, a form of care that needs no language. A Ritual With Deep Roots In Tamil culture, the oil bath, called ennai kuliyal , is more than just something you do. It’s from Siddha medicine , one of the oldest plant-based ways to heal. In Siddha, staying balanced is important. The body is governed by three elemental forces. Vatha  (air and movement), Pitha  (fire and heat), and Kapha  (earth and structure). Grandmother preparing Turmeric at a village home, India. Photo credit: Vijayakumar S. The idea is that your body can get too hot - makes you restless, gives you joint pain, breaks out your skin. The oil cools you down. Sesame oil naturally cools your system. In our tradition and astrology, Saturday belongs to the planet Saturn. It’s called Sani Bhagavan in Tamil. Saturn is slow, stern, and karmic. The oil bath on Saturday protects us from these negative effects. My grandfather is now 85 and still strict about his Saturday oil bath. He explains it simply:  "When you skip the oil bath, your mind becomes restless. You won’t always notice, but your body does." How the Oil Bath Ritual Works The process requires patience. You warm pure sesame oil in a heavy pot. Not too hot - you test it on your wrist first. My grandmother added curry leaves  to make hair stronger. My mother adds neem leaves  for skin problems. Everyone has their own recipe. Some people add turmeric  for its healing properties. The massage follows a pattern passed down through generations. We begin with the scalp, working the oil into hair roots with gentle circles. Then we move to the temples, behind the ears, down the neck and shoulders. After applying oil, we let it soak for at least thirty minutes. This is the important part - the waiting. After waiting comes the bath. We use warm water and natural cleansers like shikakai powder or green gram paste to remove the oil. The skin feels incredibly soft afterward. Grandmother with herbs in an agriculture farm near Coimbatore, India. Photo credit: Vijayakumar S. "The oil bath isn't something you rush through,"  says Kamala Aunty, my 72-year-old neighbor. She has been doing this practice for over sixty years. "It forces you to slow down. Maybe that's why it works." What This Weekly Ritual Does to Families When someone works oil into your hair, you have to sit still whether you want to or not. You have to let them decide what your scalp needs. For kids, this is probably the only time all week they're forced to slow down and accept care from someone else. When I use the same hand motions on my son that my grandmother used on me, I'm teaching him something that doesn't have words. How to receive care. How to give it. The bronze vessel, the circular motions, the waiting - all of it passes along what my grandmother knew. What Changed, What Didn't I live in a Chennai apartment now instead of our village house. Life moves faster. My grandmother pressed her own sesame oil at the local mill. We buy ours from supermarkets. Her wooden plank became our plastic bathroom stool. Some weeks, when work gets crazy, we do shorter versions. Just the scalp, ten minutes massage instead of thirty. But the basic thing hasn't changed. Every Saturday, families sit together and take care of each other. My son learns that someone cares enough to spend an hour making his hair soft. I remember that taking care of your body isn't complicated. " My granddaughter studies in America now ," shares Meera Aunty, another neighbor. " Every time she comes home, the first thing she asks for is her Saturday oil bath" Why I Keep Doing It I don't follow this ritual as perfectly as my grandmother did. Some Saturdays, life gets in the way. But I haven't stopped, and I won't let my son forget it. When I warm that oil on quiet Saturday mornings, I think about all the Tamil grandmothers who did this same thing. Their mothers did it. Their grandmothers did it. This weekly ritual teaches something simple. Taking care of your body happens through touch, patience, and people who care about you. My son learns he deserves this kind of attention. I remember that slowing down isn't wasted time. Last Saturday, while working oil into my son's hair, he stopped fidgeting for a moment. 'Appa,' he said, 'your hands feel warm.' That's enough reason to keep going. About the Author Vijay Kumar is a storyteller based in Coimbatore, India. His writing reflects psychology, culture, and lived experience - rituals, beliefs, and memories that shape us.

I didn’t grow up chasing wellness. It wasn’t something you scheduled into your week or streamed on an app. It was simply life — a quiet rhythm that moved through our days without needing a name. Years later, while writing my dissertation on cultural identity in Indian-American families, I realized something I had always sensed: identity is often passed down not through grand gestures, but through tiny, repeated rituals. Through scent and touch. Through the way oil is warmed for a head massage, or how you instinctively reach for certain spices when someone isn’t feeling well. These weren’t called “wellness routines.” They were simply what we did. They still live in my muscle memory. Here are the rituals I carry with me — not to recreate the past, but to stay grounded in the present. 1. The Head Massage on Sundays Memories with my mother on her visit to the US. It didn’t come from a spa. It came from my mother’s fingers, a small steel bowl of coconut oil, and a day of the week that belonged to rest. Sunday was head massage day. One by one, we sat cross-legged on the floor while my mom gently rubbed warm oil into our scalps in slow, circular motions. Once she was done with everyone else, one of us massaged her head — and that part always felt the most tender of all. The oil was never rushed. It traveled down to the ends of our hair, then wrapped up into braids or buns while we walked around, letting it soak in before a long shower. Those twenty minutes of focused, intentional touch — passed from one set of hands to another — held something deeper than just nourishment for hair. It was care. It was connection. Try this at home: Gently warm coconut or almond oil, massage into the scalp, and leave in for 20–30 minutes before rinsing. 2. A Face Pack, Mixed in the Kitchen A flour-turmeric paste. Photo by Jayakumar Karunakaran in Pexels. Some rituals were less routine and more seasonal. My mom would pull out a bowl, pour in chickpea flour, stir in a spoonful of thick yogurt, a pinch of turmeric, and a splash of water. This paste was gently spread across our faces, sometimes arms, and we’d sit by the window or on the swing, letting it dry into a thin mask. We didn’t know then that this combination — a traditional home remedy across many parts of India — had antimicrobial, exfoliating, and cooling properties. We just knew it worked. It left our skin soft, smelled faintly floral, and made us feel… cared for. Now, when the weather turns hot, I find myself reaching for the same ingredients, even if I’m far from home. It’s less about beauty, more about remembering. Try this at home: Mix 2 tsp chickpea flour with 1 tsp plain yogurt, a splash of water, and a tiny pinch of turmeric. Apply, let dry, rinse with cool water. 3. The Winter Sweets That Strengthened Us A rendering of Sukhdi or God Papdi Come December, the kitchen shifted. The air was cooler, the breeze drier, and suddenly there was ghee in everything. That’s when my mother made God Papdi (Sukhdi), a dense, golden sweet from whole wheat flour, jaggery, and clarified butter — a small square you could hold in your palm but feel for hours in your belly. Some called it a winter treat. But in our home, it was strength food — made to nourish and protect during the colder months, especially for growing children or tired adults. Sometimes she made khajur pak , a version with pitted dates, nuts, ghee and a bit of dry ginger. These date-nut bites were shaped into logs, sliced into rounds, and stored in steel tins for anyone who needed a quick energy boost. Long before protein bars, we had these. Now, I pick up both these treats from the local Indian store when winter sets in — not because I need a dessert, but because my body remembers what strength tastes like. 4. Raw Mangoes and Sweet-Spiced Summer Coolers Green mango. Photo by Messala Ciulla on Pexels In the summer, there were green mangoes. Not the soft, juicy ones, but the tart ones that had to be boiled, peeled, and blended. My mom would make baflo , a drink from them — tangy, lightly sweetened with jaggery, spiced with cumin and salt, then thinned with water and served over ice. We called it a summer cooler, but really it was the season’s medicine. It cooled the body from the inside out, soothed digestion, and quenched the kind of thirst that no plain water could touch. Now, even in my Indian American kitchen, I’ll occasionally buy green mangoes and feel a familiar tug. I boil, I blend, and for a few sips, I’m back in the heat of my childhood summer. Try this at home: Boil one green mango until soft. Scoop out the pulp and blend with 1–2 tsp jaggery, a pinch of roasted cumin powder, salt, and chilled water. 5. Fennel Seeds After a Meal Fennel seeds After dinner, my dad would slide a small container across the table — filled with tiny green fennel seeds. Just a pinch. Not for the flavor alone, but for the feeling it brought. Cooling, cleansing, and slightly sweet. It signaled the end of the meal. A closing ceremony of sorts. Today, science tells us fennel helps with digestion and bloating. But we didn’t need research to tell us that. We just did it — because our parents and our grandparents did. And now, after most meals, I do too. Try this at home: Keep a small jar of fennel seeds on the table. Chew a pinch after meals for digestion and ritual. 6. Tulsi in the Balcony Photo by Sujay Paul on Unsplash. Holy Basil On our balcony stood a tulsi plant — holy basil — with green leaves and a slightly spicy scent. We watered it each morning. Occasionally, we plucked a few leaves when someone had a sore throat or stuffy nose. Tulsi wasn’t ornamental. It was sacred, medicinal, familiar. Now living in the U.S., I don’t grow tulsi in the same way. But I keep tulsi tea in the pantry — often with turmeric or ginger — and when I brew a cup, I’m transported to the sound of sparrows, the texture of clay pots, the simple act of care in watering a plant. Try this at home: Sip a cup of tulsi tea in the mornings or evenings. Let the warmth remind you of your health. 7. Seasonal Grains for Changing weather Popped Jowar / Sorghum. Photo by Bob's Red Mill Around the festival of Holi — when winter gives way to spring — a special gluten-free grain would appear in our home: puffed sorghum. Slightly chewy, mildly sweet, and nutrient-rich. It was meant to build immunity and prepare the body for seasonal change. The taste didn’t matter as much as the rhythm of it: when to eat what, and why. We didn’t talk about inflammation or gut flora. But we ate with the seasons. And that knowledge lives in us, even when we forget. Now, I try to cook with more intention around seasonal shifts — to honor what my body already knows. Try this at home: Roast puffed sorghum (dhani) with a handful of salted nuts in EVOO as a seasonal snack. 8. Milk with Turmeric Before Bed Turmeric milk. Photo by Kraken Media on Pexels When we were sick with a cough, couldn’t sleep, or just needed comfort, there was warm milk — golden from turmeric, sometimes spiced with ginger and ghee. It wasn’t a trendy 'turmeric latte'. It was just what you did. These days, I still make it when the air is dry, or the day has been too much. There's something about sipping that creamy warmth before bed that feels like a blanket — not over the body, but the soul. Try this at home: Warm 1 cup of milk with ½ tsp turmeric, a pinch of cinnamon or ginger, and a little ghee to coat a scratchy throat. Drink before bed. 9. Lighting a Flame in the Morning An oil candle (diya) Every morning, someone in the house lit a small flame — a candle or lamp, set in a quiet corner. Yes, it was a prayer session, but more than that, it was about rhythm. A pause before the noise of the day. A silent breath. A flicker of intention. Sometimes I’d watch the smoke spiral, other times I’d mumble a half-prayer under my breath. But even now, that two-minute ritual feels like a reset button — not just for the room, but for me. Try this at home: Light a candle or lamp each morning. Let it mark the start of your day — with prayer, silence, or intention. 10. Chai as Connection A person pouring tea in cups. Photo by TrintX on Pexels In our home, tea was never rushed. It wasn’t something you sipped while answering emails. It was a ritual. A way to gather, talk, pause. Chai came with cardamom, ginger, sometimes lemongrass and mint and a splash of milk — and always, conversation. Even now, when I say, “Let’s have tea with Parle biscuits,” what I really mean is: Let’s take a moment. Try this at home: Brew tea with spices you love. Share it with someone — or with yourself, without distraction. 11. Healing Spices in Everyday Food An Indian spice box. Photo by Gagan Kaur on Pexels Before I ever heard the word “anti-inflammatory,” I had cumin and curry leaves in my lentils, and turmeric, garlic, and ginger in my khichdi. My mom didn’t always explain their benefits. She just used them — intuitively, lovingly. We didn't need labels. Food was medicine, and our kitchen was the apothecary. Try this at home: Toast cumin seeds in oil before cooking. Add turmeric to soup, ginger to warm drinks. Let spices speak. 12. Breath and Movement, Done Quietly Quiet meditative moment. Photo by Ivan Samkov on Pexels My grandfather practiced pranayama each morning, seated by the window, long before anyone called it breathwork. Our parents taught us to stretch slowly on the floor and to hold poses — not yoga for exercise, but for stillness. There was no timer, no soundtrack. Just breath, body, and attention. I come back to that now. In silence. In slowness. Because movement doesn’t have to be fast to be healing. Try this at home: Sit or lie down. Inhale deeply, exhale longer. Even five quiet breaths can shift your state. These Rituals Still Live in Me What I’ve learned — through my research, motherhood, and my own quiet observations — is that culture isn’t always taught. It’s absorbed. It’s handed down in invisible ways: in the smell of warm oil, the clink of steel containers, the way your body softens at the first sip of spiced tea. Wellness, for me, isn’t something new to discover. It’s something old to remember. These rituals are how I stay connected — not just to where I came from, but to the people who shaped me. And now, they’re how I shape my own home. Quietly, intentionally. One Sunday massage, one face pack, one cup of tulsi tea at a time.

More than a genre, Punjabi rap is an experience. A vibrant fusion of hip-hop, traditional beats, and lyrical storytelling, it’s the kind of music that fuels celebrations, powers workouts, and lifts moods. Studies suggest that upbeat music can enhance focus, reduce stress, and boost motivation—making Punjabi rap the perfect soundtrack for anyone looking to add more rhythm and energy to their day. Over the years, this music has grown far beyond its roots, blending seamlessly with contemporary hip-hop and Bollywood influences. From early pioneers to modern-day trailblazers, Punjabi rappers and musicians have shaped a sound that now resonates worldwide. Whether you’re revisiting classics or discovering new favorites, this Punjabi rapper list highlights some of the most influential artists redefining the genre. 13 Top Punjabi Rappers Shaping the Sound of Today 1. Diljit Dosanjh – A Global Star Few artists move as effortlessly between Punjabi folk, rap, and Bollywood as Diljit Dosanjh . His journey began with Ishq Da Uda Adaa (2004), and today, he’s a worldwide sensation. His historic Coachella 2023 set introduced Punjabi music to a global festival stage, and his recent performance at Crypto.com Arena in Los Angeles ( See that video here .) saw 50,000 fans celebrating his electrifying sound. In our household, we consider him the biggest Punjabi rapper in the world—and judging by his growing international presence, we’re not alone. Bohemia Known as the "Godfather of Desi Hip-Hop," Bohemia introduced Punjabi rap to the mainstream with his signature blend of Punjabi lyrics and West Coast hip-hop beats. His groundbreaking track Kali Denali set the stage for a new wave of Punjabi rappers. Raftaar Raftaar’s rapid-fire delivery and electrifying beats have made him a household name in Indian hip-hop. His track Dilli Waali Baatcheet showcases his signature lyrical prowess and high-energy performance. YO YO Honey Singh One of the most influential Punjabi rappers in Bollywood, Honey Singh revolutionized the industry with his catchy hooks and infectious beats. His track Brown Rang became a defining anthem for Punjabi rap’s global rise. Badshah Badshah’s ability to fuse global music trends with Punjabi rap has made him a dominant force in both Punjabi and Bollywood music. His hit DJ Waley Babu introduced his signature sound to international audiences. Sidhu Moose Wala Sidhu Moose Wala’s fearless lyrics and storytelling have left a lasting impact on Punjabi music. Warning Shots remains one of his most powerful tracks. Though he tragically passed away in May 2022, his music continues to inspire millions. Wazir Patar A rising star in Punjabi rap, Wazir Patar seamlessly blends traditional Punjabi sounds with contemporary hip-hop. Inspired by the late Sidhu Moose Wala, he continues to carve his own path. Pardhaan Bridging Punjabi and Haryanvi rap, Pardhaan gained recognition through his collaboration with Bohemia on Bandookaan . His unique lyrical style and regional influence have made him a standout in Indian hip-hop. Ikka Ikka’s versatility in Bollywood and Punjabi rap has made him a go-to name in the industry. From contributing to Bollywood soundtracks to releasing independent hits, he continues to evolve his style. Karan Aujla Karan Aujla’s raw and honest storytelling makes his music deeply relatable. His track Don’t Look is a testament to his lyrical depth and unique vocal delivery. Amrit Maan Amrit Maan transitioned from songwriter to performer with hits like Desi Da Drum and Bambiha Bole . His influence extends into Punjabi cinema as well. Mankirt Aulakh Mankirt Aulakh’s music captures the vibrancy of Punjabi culture. His viral hit Badnam made him a major player in Punjabi rap. AP Dhillon Bringing Punjabi rap to international audiences, AP Dhillon’s Brown Munde became an instant classic. Based in Canada, he continues to push Punjabi music’s global reach. The Evolution of Punjabi Rap and Its Global Impact The rise of Punjabi rap has bridged cultures, blending traditional Punjabi music with hip-hop and Bollywood influences . From the streets of Punjab to international festivals like Coachella , these artists are redefining the genre. Where to Listen: Stream these hits on Spotify , Apple Music , and YouTube . Follow their latest releases on Instagram and Twitter .

Late last year, I traveled to Khajuraho , a town in Madhya Pradesh, India, known for its ancient temples and intricate carvings. But this trip wasn’t about history—it was about escape. The constant pull of emails, notifications, and social media had left me feeling mentally drained. I wanted to see what life felt like without the endless digital noise. View from the Sarai at Toria near Khajuraho, Madhya Pradesh - India So, I booked a stay at The Sarai at Toria , a remote lodge that promised something I hadn’t experienced in years—a true digital detox. There was no Wi-Fi in the rooms, no mindless scrolling before bed, no emails demanding my attention first thing in the morning. Just stillness. At first, I panicked. Reaching for my phone had become second nature. I kept checking my pockets, expecting vibrations that never came. But as the hours passed, something shifted. The silence stopped feeling empty. I heard the birds more clearly. I noticed the way the trees swayed in the wind. Conversations stretched longer, uninterrupted by beeping notifications. In the evenings, I picked up a book instead of my phone and let my mind wander instead of refreshing a screen. What started as a three-day experiment in unplugging became something deeper—a realization that I had forgotten how to simply exist without my phone. From Holiday to Classroom: Bridging the Gap Student on a device in the classroom. Photo by Pixabay . Returning back home to Los Angeles, I realized the deep impact of digital distractions in everyday life, particularly in my role as a college professor. I decided to make one small but important change—I took off my smartwatch before every lecture. At first, it felt unnecessary. But then, I noticed that without the watch vibrating with notifications, I was more engaged with my students. I wasn’t glancing at my wrist, I wasn’t thinking about an email, I was fully there . Were students more engaged with me? Not all, but some - those who took the cue. We start somewhere. This shift isn’t just personal— schools across the U.S. are now removing smartphones from classrooms . As of 2024, 15 states have passed laws restricting phone use in schools (NEA, 2024). Illinois, for instance, has proposed a full statewide classroom cellphone ban to boost student focus and mental well-being (AP News, 2025). The Science of Unplugging What happens when we intentionally disconnect? Research shows that removing digital distractions improves mental health, memory, and focus. A 2025 study in PNAS Nexus found that blocking mobile internet for two weeks led to a 71% improvement in mental health—even more effective than some antidepressants (PNAS, 2025). Other studies reveal that unplugging improves sleep quality , reduces anxiety, and increases problem-solving skills (Cureus, 2024). The Magic of Doing Nothing We live in a world where doing nothing is seen as unproductive. But science disagrees. Friends hanging out. Photo by Kampus . According to the American Psychological Association , children who engage in unstructured play (without screens) develop stronger problem-solving skills, better social interactions, and more creativity ( APA, 2025 ). I noticed this firsthand when our family started practicing digital-free dinners few times a week. For 20 minutes, we would leave our phones away from the dinner table. At first, it was awkward. Now, it's feels most meaningful — without scrolling, we actually listen to each other. Analog Travel: The Global Movement Away from Screens Woman enjoying breakfast in nature. Photo of COMO Shambhala in Bali, Expedia Affiliates The rise of digital detox retreats indicates that people are craving a break from technology. According to the Global Wellness Summit (GWS), " Analog Wellness " is set to be one of the biggest wellness travel trends of the decade (GWS, 2025). Some of the top destinations (some cited in the GWS report) helping travelers unplug include: Eremito, Italy – A modern, monastic-style retreat with no Wi-Fi, no TV, no phone or fridge - single bed rooms designed for deep introspection. CABN X, Australia – Off-grid and minimalistic eco-cabins encouraging nature immersion without screens. Kamalaya Koh Samui, Thailand – A wellness resort offering structured 3-5-15-21 day wellness programs including a 3-day digital detox program. The Ranch Malibu, California – Enforces a no-phone policy during activities to foster mindfulness. Miraval Arizona Resort, USA – A luxury retreat with a digital device-free environment for an inspiring experience. Tech is only allowed in designated locations COMO Shambhala Estate, Bali – Focuses on reconnecting with nature to rebalance and create a renewed sense of focus and joy via a digital detox Integrating Digital Detox into Everyday Life Do you need a retreat to unplug? No, not really. Family at dinner. No devices in sight! Here are simple ways to integrate analog living into daily routines: ✔ Digital-Free Mornings: Start the first 30 minutes of your day without a phone or laptop. ✔ Tech-Free Dinners: Keep all devices away from the dinner table for at least 20 minutes. ✔ No Phones While Sleeping: Charge your device away from your bed to improve sleep. ✔ Navigation Without GPS: Try to drive without using Google Maps—it improves memory and focus. ✔ Analog Hobbies: Pick up writing, gardening, painting, or playing music instead of scrolling. Why We Need to Unplug - Sometime. After unplugging in Khajuraho, removing my smartwatch in class, and practicing tech-free dinners, I realized something simple: Screens aren’t the problem—our relationship with them is. As research shows, unplugging improves mental health, enhances creativity, and strengthens human connections. Whether it’s embracing analog travel, setting phone boundaries, or simply allowing yourself to "do nothing", digital detoxing is more than a trend—it’s a necessary shift toward better well-being. Did I miss an amazing property that focuses on analog travel? Do you have any digital detox strategies? Share away and I will add them to this article. BIBLIOGRAPHY Ward, A. F., et al. (2025). Blocking mobile internet on smartphones improves sustained attention, mental health, and subjective well-being. PNAS Nexus , 4(2), pgaf017. Retrieved from https://academic.oup.com/pnasnexus/article/4/2/pgaf017/8016017 Alanzi, T. M., et al. (2024). Examining the impact of digital detox interventions on anxiety and depression levels among young adults. Cureus , 16(12), e75625. https://doi.org/10.7759/cureus.75625 American Psychological Association. (2025). The Importance of Unstructured Play for Children's Cognitive Development. APA Research Reports . Retrieved from https://www.apa.org/topics/children/kids-unstructured-play-benefits Associated Press. (2025, February). Illinois Governor Proposes Statewide Ban on Cellphones in Classrooms. AP News . Retrieved from https://apnews.com/article/fa4ff41c47edb38249fe7ae63c8c3ef7 McGroarty, B. (2025, February). Analog Wellness: What Is the Trend and How Will It Impact You? Global Wellness Summit . Retrieved from https://www.globalwellnesssummit.com/blog/analog-wellness-what-is-the-trend-and-how-will-it-impact-you National Education Association. (2024, September). Take Cellphones Out of the Classroom, Educators Say. NEA Today . Retrieved from https://www.nea.org/nea-today/all-news-articles/take-cellphones-out-classroom-educators-say