GREEN
SEA SHELLS

Just 30 minutes from the South Bay LA, and voted "Best City" for entertainment and living by the LA Times Best of the Southland 2022, Long Beach has so much to offer! Whether it’s the local ‘ Circuit ’ shuttle service, fireworks shows on the waterfront, Thursday Night Markets i n DTLB, or a ton of specialty stores and restaurants, there’s something for everyone. Long Beach is also incredibly dog-friendly! I’ve highlighted a few of my favorite spots (look for the red hearts) to help you plan your visit. Fun things to do in Long Beach Naples Canals Take a romantic stroll around the canals with your furry friend (dogs on leashes are welcome!). Start at the parking lot near Appian Way and Colorado Street, then cross a bridge to explore the three islands of Naples. The largest island can be accessed from both east and west via 2nd Street and Appian Way. Check out Colonnade Park and the beautiful 3-tiered fountain at La Bella Fontana Park. Families will love Mothers Beach on the northeast edge, facing the bay. Water Activities Feeling adventurous? Rent a kayak or a stand up paddle ! OR go all out with a two-hour Duffy boat from Anchors Away or a 20-ft boat from London Boat Rentals These rides are dog-friendly! For a thrill, try renting a WaveRunner , complete with a tutorial before you hit the ocean For a touch of old-world charm, hop on a Gondola by Gondola Getaway for a 50-minute cruise, with cozy blankets and complimentary photos. Add some romance with rose bouquets, petals, and delicious food. They even offer pizza and pasta cruises, wedding getaways, and other Venetian adventures! Aquarium of the Pacific Spend half a day at Southern California’s largest aquarium. home to 12,000 animals and over 100 exhibits. Located on Rainbow Harbor, it welcomes over a million visitors annually. Buy your ticket Shoreline Village Park your car and dive into the vibrant atmosphere of Shoreline Village . Shop for beachwear, dine at various eateries, rent bikes or boats, admire the lamps at Istanbul Home , and join in the February Mardi Gras event. December brings waterfront fireworks, while Pelican Pier offers fun arcade games and delicious funnel cake. It's a fantastic spot for a stroll, especially with your dog! Planning Your Day Spirit Cruises offers an array of water experiences, including a one-hour cruise, whale watching, and a public harbor cruise. For a unique view, try the glass-bottom boat, by Sea View Cruises from Dock 7. Marina Sailing provides sailing lessons and boat rentals—call ahead to check availability. This company operates across several Southern California harbors. Sun Glow Sailing Charters offers a 3-hour sailing lesson, perfect for beginners. Explore this opportunity! Swan Boat Rental at Rainbow Lagoon at Rainbow Lagoon is a hit with kids, especially with the shaded canopies. Rent a bike at Wheel Fun Rentals and enjy ra ride ide along the boardwalk Dolphin and Whale Adventures Get close to wildlife with a tour from Harbor Breeze , located in Rainbow Harbor. They offer morning and afternoon departures on spacious boats. SoCal Whale Watching operates smaller boats (only 6 people) and meets near the Aquarium, passing by The Queen Mary and the Korean Bell of Friendship . Buy your ticket Rosie’s Dog Beach A dog parent’s dream! This four-acre stretch along Ocean Blvd, between Roycroft and Argonne Avenues, lets dogs run free. While it’s not a fenced area, it’s a great spot with facilities for cleaning up after your pup has had their fun. Long Beach by Air For a splurge, see Long Beach from the sky! California Parasail in Shoreline Village offers a thrilling parasailing experience. Anthelion Helicopters provides a coastal tour over Long Beach ports, Naples, Alamitos Bay, and Seal Beach. Where to Eat - (Vegetarian Options) The Attic More than just a breakfast spot, this eclectic 1920s-style home offers New American cuisine with Southern flair. Try the Cheetos Mac and Cheese for the kids, and enjoy good vegetarian options and decent drinks. Aji Peruvian Cuisine Beloved for its owner and award-winning food with Mexican and Latin American influences. Great vegetarian choices too! Wide Eyes Open Palms A specialty coffee and seasonal food cafe with many vegetarian options. It’s a charming farm-to-table spot, LGBTQIA friendly! Ubuntu Cafe Enjoy organic produce, coffee, or a sit-down breakfast. Or perhaps a cocktail while watching the sunset. This simple spot overlooks the Colorado Lagoon. Where to Drink, Party or be Entertained! From salsa to rock and roll, Long Beach has some excellent entertainment options downtown, near East Village, or in Belmont Shore. Check out Alegria for hip hop and Latin music, and Sevilla for some of the hottest entertainment! 4th Street in Long Beach is retro-vibrant with bars such as The Stache and 4th Street Vine . The Bungalow Kitchen by Michael Mina offers upscale vibes with fantastic views, cocktails and chic interiors. Ballast Point Brewery is low-key with a harborside location perfect for sunsets and watcihng passing boats. Catch a show at Laugh Factory or watch an indie film at The Art Theater . Green Sea Shells was recently featured in a Redfin article on Long Beach and named a top local expert by Redfin. Long Beach, a Southern California paradise, has become increasingly popular for those looking to rent or buy a home. With plenty of beachfront activities, it’s no wonder nearly 450,000 people call Long Beach home. The city's popularity and property prices are rising, so if you’re considering buying a home, be prepared for a competitive market with a median home sale price of $771,000. If renting is more your style, the average rent for a one-bedroom apartment is $2,856. If those prices don’t fit your budget, check out the 10 best affordable Long Beach suburbs to consider living in , all less than 20 minutes from the city center. You’ll be close enough to enjoy all of Long Beach’s best activities without the high cost of city life.

Redondo Beach, a city on the Southern California coast, offers an inviting mix of natural beauty and endless activities perfect for families. Consider a visit to this town on your Los Angeles holiday. Redondo Beach Street. Photo by Paul Hanaoka on Unsplash Located just a short drive from Los Angeles International Airport (LAX), this beach city is an ideal destination for those looking to enjoy a few days of sun, sea, and fun. The city is divided into North Redondo and South Redondo, each with its own unique charm. Morning & Afternoon Activities: Fun and Games The historic Redondo Beach Pier, built in 1889 is the center of everything so you must plan on spending time here. The Redondo Beach pier offers stunning ocean views and beautiful sunsets. You should walk around on the pier - there are many different shops and businesses! If you are looking for immersive experiences, you have a few options: Rent a paddle board and explore the waters of King Harbor. Check out Paddle House . They even offer a free lesson with rentals. Rent a boat Pedal Port for Pedal Boats, Kayaks and SUPs Private boat rentals from GetMyBoat.com The Portofino Adventure Center also offers kayaks, stand-up paddle boards, SCUBA, deep sea fishing and boat charters. This center is part of The Portofino Hotel and Marina. Go Sport Fishing Check out the tour Learn to sail - 90 minute class Introduction to Sailing - a crash course for beginners! Discover marine life beneath the waves without getting wet! Check out the Glass Bottom Boat Tour Enjoy a romantic and picturesque tour of the harbor on Gondola Amore A must-visit for families with young children, the Seaside Lagoon features water slides, play equipment, and picnic areas. The lagoon is open during the summer months and provides lifeguards. Know that this is a fully enclosed saltwater lagoon. For older kids and teens, the Redondo Beach Skatepark is a local hotspot where they can practice their tricks and meet other skateboard enthusiasts. Visit the Fun Factory Arcade nostalgic spot filled with vintage games that will delight both kids and parents alike. Take a scenic ride along The Strand, a beautiful coastal bike path that runs through Redondo, Hermosa, and Manhattan Beaches. Rent bikes from Hermosa Cyclery   in Hermosa Beach or from Marina Bike Rental in Redondo Beach. Book a whale-watching tour to see magnificent marine life up close. Depending on the season, you might spot gray whales, blue whales, or playful dolphins. Window Shopping and Beach Time Riviera Village in South Redondo Beach is perfect for leisurely activities. It is a good place to relax and grab a drink. It is filled with unique shops and cafes. While Redondo Beach itself offers plenty, a short drive will take you to Hermosa Beach and Manhattan Beach , both excellent for a classic Southern California beach day. Hermosa Beach is known for its vibrant pier and lively atmosphere, perfect for volleyball and sunbathing. Manhattan Beach, on the other hand, boasts upscale dining, a picturesque pier and an aquarium, making it ideal for a relaxing family day out. Article alert: Read: A family day in Manhattan Beach, CA Read: Escape to Coastal elegance: Top hotel picks in Manhattan Beach Finally, there is the South Coast Botanic Garden : A short drive from Redondo Beach, this 87-acre garden in the neighboring town of Palos Verdes features themed sections, including a whimsical children's garden, a Japanese garden and a rose garden. Evening: Entertainment The Comedy & Magic Club in Hermosa Beach: Just a short drive away, this renowned comedy club often features big names like Jay Leno performing on Sunday nights! This is for adults only. There is a two-item minimum per person inside the showroom and seating is first come / first-seated. Buy tickets directly through the club only. Seasonal Events Beachlife Festival : One of the largest beach party and live music festival takes place every year in Redondo Beach! A celebration of music, art and Southern California beach culture. Festival of the Kite : A colorful spectacle held every March on Redondo Beach Pier, where you can see kites of all shapes and sizes soaring above the beach. Redondo Beach Summer Concert Series :During the summer months, live music on the west end of the pier provides a perfect backdrop for an evening stroll. Holiday Concert on the Pier : In December, featuring festive music and holiday cheer. Foods Options in the Area Lunch Spots Redondo Beach offers an array of lunch options that cater to various tastes and preferences. For those seeking a waterfront dining experience, R10 Social House provides a menu featuring fresh, seasonal ingredients. If you're in the mood for gourmet burgers in a casual setting, head to The Standing Room . Their Napoleon burger, stacked high with toppings, is a popular choice. For fresh seafood, Captain Kidd's Fish Market & Restaurant offers a laid-back atmosphere where you can enjoy clam chowder and fish tacos either to dine in or take away. Another excellent lunch option is Guisados in Hermosa Beach, known for its authentic Mexican tacos filled with flavorful and fresh ingredients. Dinner Destinations When the sun sets, choose local Redondo Beach standout restaurants for dinner. Kincaid's Fish, Chop & Steakhouse is renowned for its upscale American fare and ocean views. Their prime rib and Dungeness crab cakes are highly recommended. For a nostalgic dining experience, visit Tony's on the Pier , open all seven days of the week. This local favorite serves up fresh catches with panoramic ocean vistas, with the seafood platter and Mai Tai cocktails being particular highlights. Cheesecake Factory , located just off the pier, boasts an extensive menu with options for every palate, from snacks to elaborate meals. Another exceptional dining spot is Gabi James , featured in the Michelin Guide, offering a unique Spanish and coastal French dining experience. Additionally, Barans 2239 stands out with its eclectic menu and modern take on American cuisine - and its famous breakfast burritos! Their sister restaurant, Tigre's Fuego also offers these burritos. Best Spots for Drinks Naja's Place is a hotspot for craft beer enthusiasts, featuring an extensive selection and live music. Project Barley is another laid-back brewery with a great selection of beers, including their renowned West Coast IPA. For a more intimate setting, The Slip Bar & Eatery offers a cozy environment with a great selection of drinks and bar bites. Their signature cocktails and sliders are highly recommended. For evening drinks, you can consider going to Vista in Hermosa Beach , a beautiful spot to sip cocktails while watching the sun go down OR to The Strand House in Manhattan Beach which offers a similar perspective but in a more upscale setting. Vegetarian-Friendly Eateries This is Los Angeles, baby! Vegetarians and vegans will find plenty of options in Redondo Beach. The Green Temple is a standout for wholesome, organic dishes, with the tempeh burger and macro bowl being popular choices. Pura Vita is an award-winning 100% plant based Italian restaurant. Lil' Vegerie is a wonderful vegan spot right off Sepulveda. The Grain Cafe in King Harbor Plaza is vegan and offers breakfast, lunch and dinner. Bollywood Zaika has vegetarian Indian street food. Rabano in Hermosa Beach has several vegetarian options.

Manhattan Beach offers a lifestyle of balance where the ocean breeze fuels wellness, adventure, and joyful living. For families seeking a relaxing getaway, this coastal haven blends active fun, nourishing food, and peaceful moments. Here’s how to make the most of your sun-soaked day in this vibrant, health-conscious beach city. Under the pier, an Instagrammable moment! Morning by the Ocean Start Your Day at the Beach Wake up with the sun and head to one of California’s cleanest, most beautiful beaches. Soft, golden sands invite you to take a barefoot stroll, play with the kids, or stretch out with some beach yoga. With family-friendly facilities—including showers and restrooms—it’s easy to settle in for a stress-free morning. Catch the Waves: Surfing & Lessons If you're feeling adventurous, surfing is a quintessential Manhattan Beach experience. Whether you’re an experienced surfer or a first-timer, rentals and lessons are readily available: Nikau Kai Waterman Shop (919 Manhattan Ave) – Surfboards, bodyboards, SUP boards, wetsuits, and beach essentials. Spyder Surf (1116 Manhattan Ave) – A go-to spot for high-quality surf gear rentals. El Porto Surfboards (3804 Highland Ave) – A classic surf rental shop with early morning availability. One Wave Surf – 1.5-hour private and group lessons, perfect for beginners. Early morning at the beach Beach Volleyball & Active Play Manhattan Beach is the birthplace of beach volleyball, and its pristine courts are open to all. Play a casual game with your family or watch some of the country’s top players practicing. No reservations required—just bring your energy! Beach volleyball in Manhattan Beach Outdoor Yoga & Meditation For a wellness-focused morning, check out: Beach Flow Yoga – A local favorite for beachfront yoga classes. Mindful Waves Meditation – Guided sessions with ocean views, perfect for a moment of tranquility. Exploring the Heart of Manhattan Beach The Strand: Walk, Run, or Bike Join the locals for a wellness-infused walk or bike ride along The Strand , a stunning 22-mile paved path stretching from Santa Monica to Torrance Beach. Options for rentals include: Manhattan Beach E-Bike Rentals (3616 Highland Ave) – A great option for easy rides. Hermosa Cyclery (20 13th St, Hermosa Beach) – Offers a variety of bikes, including tandems. Jeffers Beach Rentals (39 14th St, Hermosa Beach) – Classic beach cruisers. Next Adventure E-Bikes – Delivers e-bikes for rentals from 2 hours to a full week. Morning Coffee & Smoothies Recharge with a wellness-friendly coffee or smoothie from one of these local gems: Good Boy Bob  – Artisan coffee with a laid-back vibe. Two Guns Espresso  – Home of the famous "Flat White." Verve Coffee Roasters  – Sustainable, single-origin coffee. Bluestone Lane  – Australian-inspired café with fresh, healthy bites. Shopping & Nourishing Eats Manhattan Beach offers stylish yet laid-back shopping, from sustainable brands to beach-inspired boutiques: Aviator Nation – Vintage-inspired loungewear. Hammitt – Luxury handbags. Free People – Boho-chic fashion. This is a great directory to review. For more retail therapy, visit Manhattan Village Mall (Anthropologie, Macy’s) or The Point in El Segundo for an upscale, open-air shopping experience. There are many restaurants here as well. Manhattan Beach Village Mall: Shop and Dine! Dining Manhattan Beach is home to both wellness-conscious spots and indulgent, feel-good restaurants. Some must-visit spots include: The Strand House : Perfect for cocktail hour with a beach view. Love & Salt : Upscale Italian dining, nice salads and cocktails Manhattan Beach Post : Creative farm-to-table cuisine The Kettle : Great for late-night bites. Fishing with Dynamite : For the seafood enthusiasts. Esperanza : Amazing vibe with great tequila. Their sister location, Palmilla is in Hermosa Beach Tacolicious : San Francisco-based restaurant with a location in Manhattan Beach Dashi Dashi : Sushi and sake bar Slay Italian Kitchen : Unbelievably good pizza crust! Beer and Wine Barsha wine bar BrewCo Simmzy's - beachside food and drinks! Culture Nicks - Full service restaurant with a nice wine list Afternoon: Family Adventures & Relaxation Roundhouse Aquarium Located at the end of the Manhattan Beach Pier, this small but engaging aquarium offers interactive marine exhibits and touch tanks, making it a fantastic stop for little kids. Photo credit: Google.com Parks for a Family Picnic Polliwog Park  – Green space, duck ponds, and a summer concert series. Live Oak Park  – Basketball courts, playgrounds, and shaded picnic areas. Polliwog Park in Manhattan Beach Sunset Serenity & Evening Unwind End your day with a stunning sunset—whether you’re watching from the pier, relaxing at The Strand House with a handcrafted cocktail, or simply sitting in the sand, listening to the waves. Watching the sunset from the parking lot For families seeking balance, adventure, and a deep breath of coastal wellness, Manhattan Beach is the perfect destination. It’s more than just a beach town—it’s a way of life. Where to Stay on your Visit to Manhattan Beach There are a variety of hotels to choose from in Manhattan Beach. Here are some that we would recommend. Manhattan Beach. Photo credit: Roberto Nickson on Unsplash [HIGHLY RATED] MANHATTAN BEACH HOTELS Shade Hotel Photo credit: Expedia Affiliate Program This luxury boutique hotel is located in the heart of Manhattan Beach. It features 38 spacious guest rooms and suites with modern amenities and elegant decor. Many of the rooms offer views of the Pacific Ocean and the Manhattan Beach Pier. The hotel also offers several on-site amenities, including a rooftop pool and bar with panoramic views of the ocean, a full-service restaurant called Zinc at Shade, and a fitness center. The restaurant serves Mediterranean-inspired cuisine, with an emphasis on locally sourced ingredients. This hotel is just a block away from the beach and in proximity to many local restaurants and shops. It is upscale and has a rooftop pool. Their penthouse suite, luxury suites and spa suites are pretty amazing! Westdrift Manhattan Beach, Autograph Collection   Photo credit: Expedia Affiliate Program Westdrift Manhattan Beach is a 4-star hotel with its coastal-inspired design and laid-back atmosphere. The hotel has 235 rooms and suites, all of which feature ocean views, private balconies or patios, and modern furnishings. Amenities include a heated outdoor pool, a fitness center, a spa, and a rooftop bar with stunning views of the Pacific Ocean. The hotel also has a restaurant, Jute, which serves California cuisine made with locally-sourced ingredients. This hotel is less than 2 miles from the beach and 15-minutes from the Los Angeles airport. [PRETTY GOOD] MANHATTAN BEACH HOTELS Residence Inn Los Angeles LAX/Manhattan Beach   Photo credit: Expedia Affiliate Program Each studio at the Residence Inn Los Angeles LAX/Manhattan Beach is equipped with a stovetop and oven. Free Wi-Fi is included along with a 32-inch flat-screen cable TV and HBO. The hotel has barbecue facilities. Guests can also use the on-site laundry facilities. (Don't get confused while booking, this one is on Sepulveda in Manhattan Beach) Best Western Plus Manhattan Beach Hotel Photo credit: Expedia Affiliate Program Located in Manhattan Beach, California, just 6 minutes’ drive from the beach, this hotel offers a complimentary hot breakfast buffet and an on-site gym. All comfortably furnished guest rooms include free Wi-Fi. Each modern room features a flat-screen TV with cable. Boasting a full kitchen or kitchenette, each en suite unit is equipped with tea and coffee-making facilities. The Belamar Hotel Manhattan Beach, Tapestry Collection by Hilton   Photo credit: Expedia Affiliate Program This Manhattan Beach hotel is within a 5-minute drive of the Pacific Ocean and downtown. Rooms are equipped with free Wi-Fi. The rooms include a refrigerator and coffee maker. Guests can dine at Second Story Restaurant, which serves local, organic foods and wines. The concierge service assists guests in finding restaurants and entertainment around the city. The Sea View Inn At The Beach Photo credit: Expedia Affiliate Program Only 2-minute hike up from the beach, The Sea View Inn At The Beach provides accommodations with free bikes, and private parking. Some units at the property feature a patio with a sea view. At the hotel, each room has a desk. Complete with a private bathroom equipped with a shower and free toiletries, all guest rooms at The Sea View Inn At The Beach have a flat-screen TV and air conditioning, and selected rooms have balconies. [DOES THE JOB] MANHATTAN BEACH HOTELS Seahorse Inn   Photo credit: Expedia Affiliate Program Featuring a restaurant and a seasonal outdoor pool, this Manhattan Beach, California inn is 1.2 mi from Manhattan Beach Pier. Free Wi-Fi is offered in all rooms. Each room provides a flat-screen satellite TV, a desk and an private bathroom at Seahorse Inn. All rooms are air-conditioned and come equipped with a refrigerator. Hi View Inn & Suites Photo credit: Expedia Group Affiliate Program Offering views of the city skyline, Manhattan Beach Pier is 1.5 miles away from the hotel. A flat-screen TV with cable is featured in each room at Hi View Inn & Suites. A small refrigerator, microwave and coffee-making facilities are included. Each bathroom provides free toiletries. Free parking. Wave Hotel Manhattan Beach Photo credit: Expedia Group Affiliate Program This hotel is within 1 mi to Manhattan Beach Pier. This hotel offers free WiFi in every room. Rooms are equipped with a flat screen TV with cable channels, a hairdryer, hardwood floors, and an iron and ironing board. Free parking is available. Landing into LAX (Los Angeles International Airport) and need a hotel to stay? Photo credit: Unsplash When it comes to finding a hotel near LAX, the key is striking a balance between convenience and quality. If you're just passing through for a quick overnight stay, the hotels about a mile from the airport are actually your best bet. However, it's essential to choose wisely because not all areas around LAX are created equal. If you're looking for a safe and pleasant experience, El Segundo emerges as a top choice. Its proximity to both the beach front and excellent dining options make it a standout among the rest.  Click here for hotel suggestions near the airport,  near El Segundo and in Manhattan Beach. Read about Redondo Beach Redondo Beach Coastal California Adventure: Fun, Food and Sun Redondo Beach, a city on the Southern California coast, offers an inviting mix of natural beauty and endless activities perfect for families. Consider a visit to this town on your Los Angeles holiday. Located just a short drive from Los Angeles International Airport (LAX), this beach city is an ideal destination for those looking to enjoy a few days of sun, sea, and fun. Read this article to learn more. Read about Hermosa Beach Hermosa Beach Just south of Manhattan Beach, Hermosa offers its own unique charm. The Hermosa Pier is a great spot for a stroll, and you can rent bikes or scooters at Hermosa Cyclery . Enjoy some beachside tacos at Guisados , grab a drink and watch the sunset at Vista or get a coffee at Java Man . Hermosa Beach, CA. Photo credit: Marwan Abdalah on Unsplash Read about El Segundo El Segundo Head to El Segundo for more shopping and dining at The Point and Plaza El Segundo . The town also has a lovely downtown with great restaurants (we love Jame Enoteca, and Sausal) and is home to Top Golf El Segundo , a fun spot for golf enthusiasts.

Los Angeles is more than just Hollywood glitz—it's a city of vibrant culture, diverse neighborhoods, and endless things to do. Whether you're visiting for the first time or returning to uncover more hidden gems, this comprehensive guide will help you plan the perfect trip. From 7 unique LA travel itineraries tailored to different interests, to the best tours and celebrity home sightings , and a curated list of top museums , you'll find everything you need to experience the City of Angels like a pro. But LA isn’t just about sightseeing—it’s a place to immerse in your happy experiences . Start your mornings with a beachfront bike ride in Santa Monica , enjoy a fun hike in Griffith Park with sweeping city views, or take in the Pacific breeze while sipping a matcha latte on Abbot Kinney Boulevard in Venice . Discover the city’s thriving plant-based dining scene in Marina Del Rey , or go dolphin-watching in Long Beach . Whether you’re unwinding with oceanfront yoga , indulging in a Manhattan Beach sunset dinner , or soaking in the energy of DTLA’s creative arts scene, this guide ensures a well-balanced trip full of feel-good experiences, nourishing meals, and unforgettable moments . 7 Travel Plans for Exploring Los Angeles: Best Things to Do, See, and Eat Los Angeles, the city of dreams, offers travelers an endless array of experiences. From breathtaking coastal views to cultural landmarks, celebrity hotspots, and world-class dining, LA’s diversity ensures there's something for everyone. For those planning their visit, this guide provides seven unique travel itineraries, each designed to help you navigate LA’s best attractions, hidden gems, and exceptional vegetarian-friendly restaurants. Los Angeles, CA. Photo credit: Unsplash What to Know Before You Go 📍 Location: Southern California, USA 🌎 Time Zone: Pacific Standard Time (PST) 👥 Population: Over 18 million in Greater LA ✈️ Annual Visitors: 50 million+ Los Angeles is a vast, spread-out city with unique neighborhoods, each offering its own character: Hollywood – Entertainment capital, filled with classic film landmarks. Santa Monica & Venice – Coastal beauty with laid-back vibes. Downtown LA (DTLA) – A blend of history, arts, and modern skyscrapers. Beverly Hills – Luxury shopping and celebrity homes. Malibu – Stunning beaches and scenic drives. Mid-City & Fairfax – Museums, shopping, and cultural gems. Los Angeles Freeway. Photo credit: Pixabay Navigating LA’s Traffic 🚗 Plan by Proximity – LA traffic is unpredictable. A five-mile drive can take 10 or 40 minutes. Use Google Maps or Waze to check real-time conditions. 🏠 Book in Advance – With high tourist demand, reservations for attractions, hotels, and restaurants are highly recommended. 🌱 Vegetarian Dining – Every itinerary includes hand-picked vegetarian-friendly spots, tested for quality. Expect meals in the $$-$$$ range—these are not fast-food joints! Now, let’s explore seven different ways to experience Los Angeles. 1. Classic Hollywood Itinerary Hollywood isn’t as glamorous as it appears on screen, but it’s full of history, entertainment, and panoramic views. View from the Hollywood Sign Hike Things to Do in Hollywood Hike to the Hollywood Sign via Griffith Park (2-hour trail) or book a horseback tour at Sunset Ranch Hollywood for 360° views of Los Angeles, the ocean, and the valley. See a show at the Hollywood Bowl, LA’s famous outdoor amphitheater, or bring a picnic and enjoy an outdoor concert under the stars. Visit the Hollywood Walk of Fame, the Chinese Theatre, Ripley’s Believe It or Not, and the Guinness World Records Museum for fun Hollywood-themed attractions. Explore Hollywood Forever Cemetery, the final resting place of legends like Cecil B. DeMille, where outdoor movie screenings are sometimes held. Catch a Broadway-style show at the Pantages Theatre, featuring top-tier musicals and entertainment. Dine at Musso & Frank Grill, Hollywood’s oldest restaurant, once frequented by stars like Charlie Chaplin and Marilyn Monroe. Discover cultural gems like Frank Lloyd Wright’s Hollyhock House, an architectural masterpiece and a UNESCO World Heritage site. Watch a classic film at the Egyptian Theatre, one of Hollywood’s most historic cinemas. Sip cocktails at Good Times at Davey Wayne’s, a 1970s-themed speakeasy hidden behind a vintage refrigerator door. Enjoy dinner with a view at Yamashiro, a Japanese restaurant known for stunning LA skyline views (a Brad Pitt and Johnny Depp favorite). Try spicy Thai food at Jitlada, a local hotspot endorsed by Bobby Flay and Ryan Gosling. Best Vegetarian Food Options in Hollywood (Some are East of Griffith Park, others are South, closer to Hollywood): Tocaya Organica (Modern Mexican, Hollywood location) Bulan Thai Vegetarian Kitchen (Thai) Into Emma Chamberlain ? You will find her coffee at EREWHON grocery store which is right across from Bulan Thai Jeni's Splendid Ice Creams (Los Feliz location) Zhengyalov Hatz (Armenian, pick-up) Bao Dim Sum House (Chinese small plates, see our Bao review here .) Din Tai Fung (Taiwanese, Glendale location) Beachwood Cafe (American, farm-to-table) Good Good LA (Eastern-European, vegan) The Butcher, The Baker, The Cappuccino Maker (check out their cool latte designs!) This spot offers modern California cuisine with European influences. Coffee at BBCM 2.Santa Monica Itinerary Santa Monica blends beachfront relaxation with city excitement, offering a perfect mix of outdoor fun, dining, and entertainment. Things to Do in Santa Monica Visit the Santa Monica Pier & Pacific Park – Ride the Ferris wheel, play carnival games, and grab a funnel cake while soaking in ocean views. As the sun sets, the pier lights up, creating a stunning nighttime scene. Bike the Coastal Path – Pedal along the 22-mile beach bike path from Will Rogers State Beach to Torrance. Rent a cruiser bike at Perry’s Café and Beach Rentals . Try an electric bike from Pedego or join a guided tour with The Bike Center . Keep an eye out for dolphins in the waves! Relax at Palisades Park – Pick up a fresh pastry from Tartine and enjoy a picnic with panoramic views of the ocean and Santa Monica Mountains. Play at Santa Monica State Beach – Soak up the sun, play beach volleyball, or catch some waves with a surf lesson. Watch a Movie at Aero Theatre – Experience classic and independent films at this historic Art Deco cinema. Climb the Santa Monica Stairs – Test your endurance on two staircases designed for different workout levels. Explore Third Street Promenade – A pedestrian-friendly district lined with diverse restaurants, boutiques, and street performers. Unwind at Tongva Park – Stroll through lush gardens, waterfalls, and scenic walkways, offering breathtaking Pacific Ocean views. BEST VEGETARIAN FOOD OPTIONS IN SANTA MONICA Tartine Bakery (Santa Monica location) Sidecar Doughnuts & Coffee (Santa Monica location) JINYA Ramen Bar (Japanese, Santa Monica location) Flower Child (Healthy, vegetarian, Santa Monica location) UOVO (Pasta from Bologna, Italy - Santa Monica location) True Food Kitchen (California cuisine, Santa Monica location) Sweet Rose Creamery (Santa Monica location) Wine at Wally’s Santa Monica 3.Malibu Itinerary – Important Travel Advisory 🚨 January 2025 Wildfire Update: Malibu experienced devastating wildfires earlier this year, leading to the destruction of numerous properties and natural areas. Many popular sites remain closed, and sections of the Pacific Coast Highway (PCH) are impassable. If travel is essential, detours through Malibu Canyon may be necessary to access areas north of Pepperdine University. We encourage postponing trips to Malibu until recovery efforts progress and conditions improve.​ Photo credit: Adele Payman Things to Do in Malibu (When It’s Safe to Visit Again) El Matador State Beach – Known for its dramatic rock formations and golden-hour glow, this is a dream for photographers and Instagrammers. Parking is limited, so arrive early. Relax at Zuma Beach – One of LA’s best beaches, offering soft sands, gentle waves, and ample parking. If the weather permits, grab a kite from Toy Crazy at Malibu Country Mart for a fun beach day. Hike Malibu Creek State Park – Explore gorges, open pastures, and hidden pools on scenic hiking trails. This area has served as a filming location for classic Hollywood movies. FOOD OPTIONS Ollo (California cuisine, farm-to-table) Taverna Tony (Greek) Drinks at: Geoffrey's Malibu OR Strange Family Vineyard's Malibu wine tasting room Malibu Farm Restaurant (California cuisine, farm-to-table, Malibu location) + Sunset. Choose the restaurant, and not the cafe. Dessert at Le Cafe De La Plage Malibu 4.Beverly Hills Itinerary Beverly Hills, with its glitzy reputation and timeless Hollywood allure, offers a mix of luxury shopping, historic landmarks, and cultural gems beyond its famed zip code. In front of the Beverly Hills sign Things to Do in Beverly Hills Snap a Photo at the Beverly Hills Sign – Pose in front of the iconic Beverly Hills Sign at Beverly Gardens Park, a 1.9-mile green space with beautifully landscaped gardens and walking paths. Stroll Along Rodeo Drive – Even if you’re not shopping, walking down Rodeo Drive lets you admire high-end boutiques, luxury cars, and stylish shoppers in one of the world's most famous shopping districts. Visit the Beverly Wilshire Hotel – Step into Hollywood history at the Beverly Wilshire, A Four Seasons Hotel, made famous by Pretty Woman . While the interior is reserved for guests, the exterior exudes old-school Hollywood elegance. Explore Greystone Mansion & Park – Wander the formal gardens of this historic Tudor estate, often used as a filming location for Hollywood movies. The mansion sits on 18.3 acres of lush grounds, offering sweeping city views. Admire the Spadena House (Witch’s House) – Built in 1921, this fairy-tale cottage with its crooked roof and storybook charm is one of LA’s most whimsical homes. Indulge in Cupcakes at Sprinkles – Stop by Sprinkles Beverly Hills for a fresh-baked gourmet cupcake or grab one anytime from their 24-hour cupcake ATM. Explore the UTA Artist Space – Dive into contemporary art exhibitions at this cutting-edge gallery, showcasing work from emerging and established artists. Catch a Show at The Wallis – Experience Broadway-style performances, dance, and music at the Wallis Annenberg Center for the Performing Arts, housed in a restored 1933 Beverly Hills Post Office. FOOD OPTIONS Urth Caffe (Beverly Hills location) Quick bite at Eataly Market counters or restaurant Desserts at Ladurée Macarons or Edelweiss chocolates Spice Affair (Indian, slightly upscale, amazing food) Mashti Malone Persian icecream (on La Brea ave) 5.Venice Itinerary Venice Beach in Los Angeles offers a vibrant blend of artistic flair, beachfront activities, and eclectic culture, making it a must-visit destination for those seeking both relaxation and excitement.​ Skate Board Park on the beach in Venice, CA Things to Do in Venice Stroll Through the Venice Canals – Experience the serene beauty of the Venice Canals, a network of picturesque waterways lined with charming beach houses and arching pedestrian bridges. This tranquil oasis offers a peaceful retreat from the bustling city.​ Watch Skateboarders at Venice Skate Park – Located at 1800 Ocean Front Walk, the Venice Skate Park is a hub of energy where skilled skateboarders showcase high-flying tricks against the coastal backdrop. It's a captivating spot for spectators and photography enthusiasts alike.​ Visit the Mosaic Tile House – Step into a world of color and creativity at the Mosaic Tile House, a private residence transformed into a vibrant art piece adorned with intricate mosaic tiles. Tours are available by appointment, offering insight into this labor of love.​ Explore Abbot Kinney Boulevard – Dive into the trendy vibes of Abbot Kinney Boulevard, a mile-long stretch renowned for its chic boutiques, gourmet eateries, and contemporary art galleries. It's a treasure trove for shoppers and foodies seeking unique finds.​ Experience the Venice Beach Boardwalk – Along the lively Venice Beach Boardwalk, witness a bustling spectacle of street performers, local vendors, and eclectic shops. While the area is vibrant, be aware of the presence of homeless encampments due to the ongoing crisis in Los Angeles.​ Enjoy a Sunset Drink at High Rooftop Lounge – Wrap up your day with a sunset drink at the High Rooftop Lounge, located atop Hotel Erwin. This venue offers panoramic views where the sky meets the sea in a breathtaking display.​ Visit Muscle Beach – Marvel at the sculpted physiques of bodybuilders at the iconic Muscle Beach, an open-air gym that has been a fitness landmark since the 1930s. It's a testament to the area's rich bodybuilding history.​ Venice Canals in Venice, CA (Los Angeles) FOOD OPTIONS Salt and Straw Ice-cream (Venice location) Wanderlust Creamery (Venice location, See our Wanderlust review ) Superba Food and Bread (1900 S Lincoln Blvd) Groundwork Cafe (Venice location, see our review ) Cafe Gratitude (Venice location) Felix Trattoria (traditional Italian, try their Rosemary Focaccia, see our review here ) Scopa Italian Roots (old-school New York-style Italian, see our review here ) Gjelina (Cal-Italian) Tara Himalayan Cuisine (Nepalese / Tibetan, Venice location, see our review here ) Butcher’s Daughter (plant-based, Venice location, also Venice food truck, photos below) 6.Downtown Los Angeles Itinerary Downtown Los Angeles (DTLA) offers a vibrant mix of historic landmarks, culinary delights, and cultural experiences. Here's a curated itinerary to immerse yourself in the heart of the city.​ Downtown Los Angeles Things to Do in Downtown Los Angeles Explore Union Station – Admire the Mission Moderne architecture of Union Station, LA’s main transportation hub, featuring grand halls and intricate tilework. Stroll Through Olvera Street – Visit Olvera Street, a lively Mexican marketplace filled with authentic food, handcrafted goods, and live music, offering a glimpse into LA’s Hispanic heritage. See the Walt Disney Concert Hall – Marvel at Frank Gehry’s architectural masterpiece, the Walt Disney Concert Hall, home to the LA Philharmonic. Even if you don’t attend a concert, the building’s futuristic steel curves and acoustics-focused design make it a must-see. Visit The Last Bookstore – Get lost in California’s largest independent bookstore, featuring artistic book tunnels, rare finds, and a massive vinyl collection in a historic bank building. Wander Through Little Tokyo – Experience Japanese culture in LA with authentic ramen, bakeries, and boutique shops. Stop by the Japanese American National Museum to explore exhibits on Japanese-American history. Discover the Arts District – Immerse yourself in the creative hub of the Arts District , characterized by vibrant murals, art galleries, and trendy cafes, reflecting the area's industrial-chic vibe.​ Visit The Broad Museum – Experience contemporary art at The Broad, a museum housing an extensive collection of postwar and contemporary artworks, including pieces by Jeff Koons and Yayoi Kusama.​ BEST VEGETARIAN FOOD OPTIONS IN DOWNTOWN LA Eggslut at Grand Central Market (317 S. Broadway, Stall D-1) Zinc Cafe (Arts District location, DTLA) Un Solo Sol (Latin American flavors, closed on Mondays, Tuesdays) Au Lac DTLA (Vegan, raw food, Vietnamese) Badmaash (Indian, DTLA location - Try their Parle G ice-cream) Sari Sari Store (Desserts -Filipino, get a pie!) Bottega Louie (Desserts) 7.Mid-City & Fairfax Itinerary Mid-City and the Fairfax District offer a blend of culture, history, shopping, and food, making them a must-visit for travelers seeking a well-rounded Los Angeles experience. 'Urban Light' by Chris Burden, right outside LACMA in Los Angeles Things to Do in Mid-City/Fairfax Explore the Los Angeles County Museum of Art (LACMA) – Discover over 150,000 works of art at LACMA, the largest art museum in the Western U.S. Stop by Urban Light, the museum’s famous outdoor lamp installation, which illuminates beautifully at night. Visit the La Brea Tar Pits and Museum – See active fossil excavation sites and learn about prehistoric Los Angeles at the La Brea Tar Pits, home to Ice Age fossils and life-size replicas of extinct animals. Discover the Petersen Automotive Museum – Car lovers can explore over 300 classic and rare vehicles, including Hollywood movie cars like the DeLorean from Back to the Future at the Petersen Automotive Museum. Shop Along Melrose Avenue – Fashion enthusiasts will love Melrose Avenue, lined with trendy boutiques, vintage stores, and vibrant murals, making it a hotspot for streetwear and unique fashion finds. Dine in Little Ethiopia – Savor authentic Ethiopian cuisine on Fairfax Avenue, where restaurants serve injera (traditional sourdough flatbread) with flavorful stews in a communal dining style. Visit The Original Farmers Market – Established in 1934, The Original Farmers Market offers a variety of food stalls, gourmet treats, and fresh produce, perfect for casual dining and local shopping. Shop and Relax at The Grove – Located next to the Farmers Market, The Grove is a popular outdoor shopping and entertainment complex featuring designer stores, fine dining, a dancing fountain, and a vintage trolley. Experience the Holocaust Museum LA – Visit Holocaust Museum LA, the oldest survivor-founded Holocaust museum in the U.S., dedicated to remembrance and education. Enjoy Cocktails at The Roger Room – End the day at The Roger Room, a hidden speakeasy on La Cienega Boulevard, known for its expertly crafted cocktails and vintage atmosphere. FOOD OPTIONS Republique (amazing desserts too, see our review ) Pasta Sisters N/Soto Lalibela (Ethiopian food, check our LA Ethiopian food suggestions ) The Cheesecake Factory (at the Grove) Deano’s Gourmet Pizza (near the Grove, gluten-free, veggie options) Bennett’s Ice Cream at the Original Farmer’s Market (try Scott's Cabernet Sauvignon sorbet Lots of food options at The Original Farmer’s Market (read this article: 10 Must-Visit Vegetarian-friendly spots at The Original Farmers Market ) How to Explore Los Angeles: Best Tours, Hop-On Hop-Off Buses, and Celebrity Sightseeing Los Angeles is a sprawling city with diverse attractions, making it challenging to explore efficiently. Whether you're interested in hop-on, hop-off bus tours, guided sightseeing experiences, or celebrity home tours, here’s a breakdown of the best options. Hop-On, Hop-Off Bus Tours Starline Tours One of LA’s biggest tour operators, Starline offers multiple options: One-Day City Sightseeing – Covers LA, Hollywood, and Santa Monica. Hollywood Night Tour – Experience Hollywood's neon-lit streets. Big Bus Tours A newcomer to LA but a well-established brand globally, Big Bus offers flexible 1-day or 2-day passes with two loops: Red Loop – Covers Hollywood attractions. Blue Loop – Takes you to LA’s coastal gems like Santa Monica. Guideline Tours Grand City Tour of Los Angeles – A 5-hour small-group guided tour covering key LA attractions. LA City Tours Full-Day LA Tour – See iconic sights, from Hollywood to Beverly Hills and the beaches. Golden Ticket LA VIP Tour 3-Hour VIP Tour – A small-group tour in an air-conditioned vehicle. Ferrari Experience – Drive a Ferrari and combine it with a Starline Hop-On, Hop-Off pass. Hollywood LA Tours 2, 4, and 6-Hour Tour Options – Shorter tours may not cover all major attractions. Hollywood City Tours 7-Hour Grand LA Tour – Covers Hollywood, Beverly Hills, and Santa Monica in a luxury bus. Tours from Anaheim to Los Angeles If you’re visiting Disneyland and want a day trip to LA, these options are ideal: LA City Tour from Disneyland – A Day in LA Tours Small-Group Hollywood, LA, and Beach Tour from Anaheim – Anaheim Tour Company Celebrity Home Tours in Los Angeles Want to spot where the stars live? These operators specialize in celebrity sightseeing: Big Bus Tours Celebrity Homes Tour TMZ Celebrity Tour Starline Tours Celebrity Home Tour Hollywood City Tours The Original Hollywood Tour – A 2-hour open-air bus tour of celebrity homes. Open Bus Tours Movie Star Home Tour – Includes iconic LA landmarks. Guideline Tours Afternoon City Tour – Covers celebrity homes and top LA attractions. Private & Customized Guided Tours Looking for a more personalized experience? These companies offer private guides: A Day in LA – Guides meet you at the airport, hotel, or business location. Ping them at info@adayinla.com Guideline Tours – Fully customizable city tours. We Love LA Tour – A half-day Hollywood and Beverly Hills experience. Biking Tours in Los Angeles For an active way to explore, try these top bike tours: Electric Bike Tour of Santa Monica & Venice Beach – Ride along LA’s scenic coastline. Self-Guided or Guided Movie Star Bike Tour – Available via Go City Pass or Bikes & Hikes . Ultimate LA Electric Bike Tour – A 32-mile adventure across multiple neighborhoods. Walking & Hiking Tours Discover LA on foot with these immersive experiences: Downtown LA Food Tour – Sample local flavors at six different stops. Hollywood Hills Night Hike – A scenic nighttime adventure. Hollywood Sign Hike – A guided hike with Bikes and Hikes LA Tours. Specialty Tours For unique LA experiences, check out these options: Warner Bros Studio Tour – Go behind the scenes of Hollywood’s biggest production Hollywood Horseback Tours – Ride through the hills with breathtaking views. Check out the Mulholland Trail and Mt. Hollywood Trail . 17 Best Museums in Los Angeles for Art, History, and Culture Lady enjoying art at a museum "Through their collections, exhibitions, and educational programs, museums play a critical role in preserving cultural heritage, fostering creativity and innovation, and inspiring a deeper understanding of the world around us." — ICOM (International Council of Museums) Los Angeles isn’t just about Hollywood and beaches—it’s home to some of the most remarkable museums in the world. From contemporary art to natural history, these institutions offer a place to slow down, reflect, and connect with something greater than ourselves. Whether you’re standing before an ancient relic at The Getty or exploring the future of technology at the California Science Center, museums provide a unique escape from the fast pace of everyday life. This guide covers the best museums to add to your itinerary—complete with descriptions, locations, and ticket details. 7 Must-Visit Museums in Los Angeles The Getty Center Getty Center in Los Angeles 📍 1200 Getty Center Dr, Los Angeles, CA 90049 💰 Admission: Free (Timed entry reservation required) Perched in the Brentwood hills, The Getty Center is renowned for its European art, stunning gardens, and breathtaking city views. It’s an architectural masterpiece that blends culture and nature seamlessly. Los Angeles County Museum of Art (LACMA) Los Angeles County Museum of Art (LACMA) 📍 5905 Wilshire Blvd, Los Angeles, CA 90036 💰 Free for LA residents, youth, and teens; Others $16-$20 As the largest art museum in the western U.S., LACMA spans centuries and cultures, offering everything from ancient artifacts to modern installations. The Broad The Broad Museum in Los Angeles 📍 221 S. Grand Avenue, Los Angeles, CA 90012 💰 Same-day tickets available; Monthly tickets release last Wednesday at 10 a.m. PT A contemporary art powerhouse, The Broad showcases works by Jeff Koons, Cindy Sherman, and Yayoi Kusama, making it a must-visit for modern art lovers. Natural History Museum of Los Angeles County Natural History Museum of LA 📍 900 Exposition Blvd, Los Angeles, CA 90007 💰 $7-$15 From towering dinosaurs to sparkling gems, the Natural History Museum is a fascinating journey through Earth’s past, perfect for curious minds of all ages. California Science Center California Science Center, Los Angeles 📍 700 Exposition Park Drive, Los Angeles, CA 90037 💰 Permanent exhibits are free; Some attractions require paid tickets Home to the Space Shuttle Endeavour, the California Science Center makes learning interactive with hands-on exhibits and live demonstrations. Petersen Automotive Museum Petersen Automotive Museum in Los Angeles 📍 6060 Wilshire Blvd, Los Angeles, CA 90036 💰 $10-$20; Extra for The Vault Tour A must-see for car lovers, The Petersen Museum celebrates automotive history with an impressive collection of classic and futuristic vehicles. Museum of Contemporary Art (MOCA) 📍 MOCA Grand Avenue: 250 South Grand Ave, Los Angeles, CA 90012 📍 The Geffen Contemporary at MOCA: 152 North Central Ave, Los Angeles, CA 90012 💰 General admission is free; Special exhibits $10-$18 Dedicated to contemporary art, MOCA features groundbreaking exhibitions from global artists, offering an ever-evolving look at modern creativity. 10 Smaller LA Museums Worth Exploring For those who prefer intimate museum experiences, these cultural gems offer just as much depth and inspiration: The Hammer Museum 📍 10899 Wilshire Blvd, Los Angeles, CA 90024 💰 Free admission A UCLA-affiliated museum that champions bold, experimental art and progressive cultural dialogue. The Grammy Museum 📍 800 W Olympic Blvd, Los Angeles, CA 90015 💰 $12-$18 A deep dive into music history, featuring iconic memorabilia and interactive exhibits. The Museum of Tolerance 📍 9786 West Pico Blvd, Los Angeles, CA 90035 💰 $12-$16 A powerful museum focused on human rights, prejudice, and social justice. The Autry Museum of the American West 📍 4700 Western Heritage Way, Los Angeles, CA 90027 💰 $8-$16 A tribute to the Old West, featuring Indigenous artifacts and cowboy culture. The Getty Villa 📍 17985 Pacific Coast Hwy, Pacific Palisades, CA 90272 💰 Free admission (Timed entry required) A Roman-inspired retreat showcasing ancient Greek and Roman art near the ocean. The Japanese American National Museum 📍 100 North Central Ave, Los Angeles, CA 90012 💰 $9-$16 Telling the story of Japanese Americans through art, history, and personal narratives. The California African American Museum 📍 600 State Drive, Exposition Park, Los Angeles, CA 90037 💰 Free admission Celebrating African American art, history, and activism in California. The Skirball Cultural Center 📍 2701 N. Sepulveda Blvd, Los Angeles, CA 90049 💰 $7-$12; Free on Thursdays A cultural space dedicated to Jewish history and broader human storytelling. The Museum of Jurassic Technology 📍 9341 Venice Blvd, Culver City, CA 90232 💰 $10-$12 An eccentric blend of art and science, challenging the boundaries between fact and fiction. Discovery Cube Los Angeles 📍 11800 Foothill Blvd, Sylmar, CA 💰 $14-$16 A kid-friendly, hands-on science museum designed to spark young minds.

Whether you're a prospective student, a family member visiting a loved one, or in town for business, University of California in Los Angeles (UCLA) and the vibrant neighborhood of Westwood offer a ton of experiences. This guide provides a list of eateries, hidden gems and accommodations to make your visit memorable. UCLA Powell Library. Photo by Joy Armani on Unsplash Best Places to Eat + Coffee near UCLA Bruin Plate: UCLA dining hall   (largest residential restaurant at UCLA) Breakfast / Brunch: Coral Tree Cafe  (in Brentwood) Japanese: Kazu Nori   Indian: Tulsi Indian Eatery Korean: Gushi Steakhouse: STK Chinese: Northern Cafe Dumpling House  (10-15 minute drive) Pizza: Lamonica's NY Pizza  (around for 40 years!) French: Violet Bistro  ($$$) California Cuisine:  Lulu  (inside the Hammer Museum) Thai: Emporium Thai (amazing!) Mexican: Tacos 1986   (student fav!) Iranian / Persian: Attari Sandwich Shop , Shamshiri Grill Mediterranean: CAVA , Falafel Inc,    Bella Pita  & Plateia  ( inside Luskin Conference Center) Desserts: Diddy Riese , Elysee Bakery & Cafe , and Saffron and Rose  (persian icecream) Coffee: Alfred Coffee , Ministry of Coffee  (Australian) and Espresso Profeta   Unique Experiences on / around the UCLA Campus UCLA Janne Steps Lawn photo by Tyler Zhang on Unsplash You could always picnic on the lawn, see how beautiful this photo is! Here are some other experiences to consider: Hammer Museum  - This museum is affiliated with UCLA. It is an art museum and cultural center Fowler Museum at UCLA  - The collection here comprises more than 120,000 art and ethnographic and 600K archiological objects representing ancient, traditional and contemporary cultures of Africa, Latin America, Asia and the Pacific. UCLA Mathias Botanical Garden  -  This is a 7-acre botanical garden with over 3000 species of plants, located on the SE corner of UCLA The Inverted Fountain : This iconic spot has a unique story—UCLA students traditionally dip their hands into the fountain at the start of their journey and again upon graduation. UCLA Campus Tour & GRADUATION HALL Just past sunset, Kerckhoff Hall at the UCLA campus, Los Angeles. Photo by Gantavya Bhatt on Unsplash UCLA offers guided campus tours led by current students, providing insight into the university's history, academic and campus life. Highlights include landmarks like Royce Hall and Powell Library, the peaceful Sculpture Garden, and the South Campus. Visitors can also explore student facilities like the Wooden Center and Sunset Village Recreation Center. These tours are available in person and online for prospective students in 9th grade and above. For more details or to schedule a visit, check their official page . Royce Hall at UCLA In general, parking is difficult on the UCLA campus. If you are visiting the campus for a graduation, know that parking is REALLY nuts! You need a parking permit which you should purchase in advance and parking spaces fill up quickly. You should also download the ParkMobile app to use some of the self-service pay station machines. You should find updated information on the UCLA Commencement  page. This is a photo of an UCLA graduation that we attended. Too many people :) We parked pretty far and then used a ride-share service to get to the hall. A graduation ceremony at UCLA Off-the-Beaten-Path Experiences Melnitz Movies:  Melnitz Movies is the premier free quarterly screening series curated in service of the UCLA community and Los Angeles-based public at-large. Find it at the  James Bridges Theatre  on campus. UCLA Planetarium and Telescope Show:  With seating for 49 people, the UCLA Planetarium is a unique and intimate setting for visitors to learn about the universe. The facility offers evening shows to introductory astronomy classes, the Los Angeles community, and educational groups. Shows are presented primarily by UCLA Astronomy graduate students. This information will help . Geffen Playhouse : For world-class theater productions and an enriching evening experience, consider watching a theatrical performance here. Plan your visit here . UCLA Athletic Hall of Fam e : Located at 325 Westwood Plaza, this place is an archive of the UCLA sports team's historical moments. Park in lot #4 (take the westwood entrance off Sunset). Admission is free. Must see for basketball and John Wooden fans! Best Hotels and Accommodations in Westwood These hotels are the closest to UCLA and have a 9+ rating on Expedia. Palihotel Westwood Village Free breakfast, steps from Hammer Museum, five minutes from UCLA Luskin Hotel This luxury hotel is just one minute away from UCLA! Plaza La Reina This hotel is also 4 minutes away from UCLA and two minutes away from Hammer Museum! You can certainly find many more hotels in this area. They have a 8+ rating, slightly further away from the campus but they are chain properties- that you can trust! See our recommendations: Fairmont Century Plaza The Beverly Hilton Kimpton Hotel Palomar LA, an IHG Hotel Hotel Angeleno Beverly Hills Plaza Hotel and Spa W Los Angeles Royal Palace Westwood Holiday Inn Express West LA, an IHG Hotel Did we miss anything? Comment below and we will add it to our list!

From the elegant accommodations and the soothing marina views to the local dining that's as vibrant as the sunset, Marina Del Rey invites you to savor each moment. Review this guide to luxury hotels and waterside dining in this coastal enclave! Photo by Bill Kucera on Unsplash The Marina: Activities and Boat Rentals Photo by Alix Greenman on Unsplash Marina del Rey is home to one of the world’s largest man-made small craft harbors, making it a hub for boating enthusiasts. Guests can rent everything from luxurious yachts to paddleboards, or take sailing lessons tailored to different experience levels. Duffy boats are a popular choice for a relaxed sunset cruise. Whether you're a seasoned sailor or simply looking to enjoy a calm day on the water, the marina has options for everyone. Here are some suggestions: Marina Del Rey Parasailing  - Find this business behind El Torito Restaurant on the dock Captained 27 ft Boat by Marina Del Rey Boat Rentals Guided tour around the Marina Del Rey Harbor Hourly boat rentals at Fisherman's Village Dining Cruise Duffy Electric Boat Rental  or  ElectraCraft e-boat rentals Marina Del Rey Sportfishing  - Licenses and bait can be found at the MDR West Marine ! Kayaking / Paddle boards - visit the ProSUP Shop Look up Mother's Beach. This is a 12-acre lagoon where you will find restrooms and playground equipment - perfect for kids! If you are looking to bike, visit Daniel's Bicycle rentals in the Fisherman's Village . LA coastal beach trails are great - you should be able to bike into Venice and to Santa Monica if you go north and south to El Segundo, Manhattan Beach, Hermosa Beach and all the way down to Redondo Beach! Dining by the Water: Marina del Rey’s Restaurants Photo by Bill Kucera on Unsplash Here are a few must-visit spots that combine exceptional cuisine and (some with) marina views: Cast & Plow at The Ritz-Carlton : A sophisticated farm-to-table menu that emphasizes local, seasonal ingredients. The outdoor terrace offers a luxurious setting with stunning marina views. Tony P’s Dockside Grill : A laid-back spot featuring a wide variety of dishes, including fresh seafood and grilled specialties. The large outdoor patio is perfect for a casual meal by the water. HiHo Burger:  Known for its premium burgers and a fried chicken sandwich in collaboration with Willie Mae’s Scotch House. Casual indoor seating and house-made pies make this a must-visit. Parking is available in the boardwalk lot. Planta Cocina : A plant-based restaurant offering innovative vegan dishes inspired by Latin cuisine. The vibrant flavors and marina views create a refreshing dining experience. Kazu Nori  - Specializing in hand rolls with crispy nori, warm rice, and fresh ingredients, this spot redefines the sushi experience. Perfect for sushi lovers seeking something unique. Uovo :  Featuring handmade pasta crafted in Bologna, Italy, using traditional methods and special Italian eggs. The fresh pasta is the foundation for their classic Italian dishes. Winston Pies :   A local Los Angeles bakery offering handmade pies from scratch using all-natural ingredients. They source locally and use organic produce whenever possible. Dear Jane :  A seafood haven with a focus on classic American dishes like Clams Casino and Surf ‘n Turf. The marina views and nostalgic vibe add to its upscale yet approachable charm. Top Luxury Hotels in Marina del Rey The Ritz-Carlton, Marina del Rey An icon of sophistication, The Ritz-Carlton delivers unparalleled views of the marina from rooms that feature private balconies. With a heated waterfront pool and the renowned Sisley Spa , it's perfect for unwinding after a day of exploring. Guests can enjoy private yoga sessions by the water and guided bike tours. Jamaica Bay Inn This boutique hotel’s tropical-inspired decor and prime location offer a laid-back vibe with a touch of luxury. It’s ideal for guests who enjoy both relaxation and water sports. The inn offers shuttle service to the airport, bike rentals, and picnic basket options for beachside adventures. Marina del Rey Hotel Known for its sleek, contemporary design and expansive views, this hotel provides a relaxing stay right at the water's edge. The on-site SALT Restaurant & Bar serves up delicious coastal cuisine with a sunset backdrop. Hotel MDR Marina Del Rey - a DoubleTree by Hilton This is an upscale hotel revitalized in 2021. Adventurous travelers may like the bicycling at this hotel. The on-site restaurant, Barbianca , offers breakfast and dinner. Marriott Marina Del Rey All 370 rooms have comforts such as laptop-compatible safes and laptop-friendly workspaces, in addition to desk chairs and air conditioning. The Venice Beach Boardwalk is located near Marriott Marina del Rey, which provides a marina, a rooftop terrace, and a garden. For some rest and relaxation, visit the spa tub. The on-site Californian cuisine restaurant, Sinder Lounge , offers breakfast and dinner. Courtyard by Marriott Marina Del Rey Located close to Venice Beach Boardwalk, Courtyard by Marriott Marina del Rey provides a terrace, a coffee shop/cafe, and a garden. All 159 rooms have comforts such as premium bedding and laptop-friendly workspaces. Residence Inn by Marriott Marina del Rey Connected to a Courtyard hotel, the all-new Residence Inn Marina del Rey offers a unique experience in Marina del Rey, California. The fusion of these two signature Marriott hotels allows you to take advantage of extra amenities like food & beverage options at Brizo Bar and Restaurant , Sam's Coffee Call and Terrace Deck! Proximity to Los Angeles Attractions One of Marina del Rey's best features is its central location, providing easy access to some of LA’s most popular sights: Venice Beach: Just a 10-minute drive away, this beach is famous for its bohemian vibe and artsy boardwalk. Venice Beach Photo by Sanika Kumar on Unsplash Santa Monica Pier: A 15-20 minute drive takes you to this iconic spot with its amusement park, ocean views, and lively atmosphere. LAX Airport: Only 5 miles away, Marina del Rey is a convenient base for travelers flying in and out of Los Angeles. Photo by Beckett P on Unsplash Downtown Los Angeles: Within a 20-mile (45-60 minute, time-of-day-depending) drive, you can explore the city’s cultural and entertainment centers without being too far from your tranquil coastal retreat. Photo by Mikhail Nilov on Pexels Hollywood: Approximately 30 minutes by car, you can visit the Hollywood Walk of Fame, the Chinese Theater and surrounding attractions! Beverly Hills: 25 minutes away, you can window shop in Beverly Hills - famous for its luxury shopping on Rodeo Drive. Photo by David Vives on Unsplash Here are some Los Angeles travel suggestions to consider as you plan your trip! 16 Most Instagram-Worthy Spots in Los Angeles Seven Unique Los Angeles Travel Plans Fused with Food Delights Los Angeles Theme Parks Exploring LA: Attractions, Hotels and the Excitement of the 2028 Olympics

Something that continues to surprise me after a few months of living in Japan is how much silence shapes daily life. It’s not the kind of silence that feels heavy or uncomfortable, but one that settles softly, like mist. I notice it walking through crowded streets, during the long stillness of bus rides, or in the rhythmic sway of a fast-paced subway. Even in cafés, public parks, and gardens, there is a shared agreement of quietude. Ritsurin Garden in Takamatsu, Japan. Photo credit: Kimberley Cookey-Gam Here, silence is not absence – it is presence. Even an offering. Signs on trains remind you not to take phone calls, not as a rule to scold you, but as an invitation to respect the collective. What emerges is a culture where quiet moments are allowed to stretch and breathe. Whether it’s about not disturbing the person beside you, or creating a pause for your own reflection, silence is always within reach. That became especially clear to me when I stumbled upon Ritsurin Garden in Takamatsu. It wasn’t a planned visit but more of a lucky accident. I’d booked a hostel a 5-minute walk away, and one afternoon, after a long and intense few days of exploring the art islands of the Seto Inland Sea, I decided to stroll through. I thought I’d spend an hour or so there, maybe visit the teahouse or browse the small craft exhibition. But what I found was something far deeper… a landscape that invited me into stillness in a way I hadn’t experienced before. ‘Ritsurin Garden is designated as a “special Place of Scenic Beauty”’ , the garden’s introduction notes, a title reserved for sites of exceptional cultural and aesthetic value. It is vast, with seventy-five hectares shaped across centuries, with six ponds, thirteen carefully arranged hills, and over a thousand pines, each one pruned by hand. Walking through, I felt the silence differently here. It wasn’t simply the lack of noise. It was the way the garden seemed to listen back. My footsteps softened on the gravel, the air thick with heat, and pine, and earth. The stillness of water broken only by the ripple of koi and the slow and graceful glide of turtles. I realised that silence here was not passive, it was active and deliberate. Crafted with as much care as the stones and trees themselves. I stayed longer than I expected that day, lingering on benches, watching the light shift across the ponds. It was the kind of silence that doesn’t demand anything of you, but instead seems to open a door. I left feeling not only rested but rearranged somehow, with a new awareness of how silence can nourish. Ritsurin Garden in Takamatsu, Japan. Photo credit: Kimberley Cookey-Gam The next morning I woke early, before sunrise, and found myself drawn back. By six o’clock I was at the gates again, wanting to experience the garden before the heat of the day enveloped me. This time, I brought my crochet. For me, crochet is a way of working with form and process, a way of slowing down and paying attention. Sitting by the water with my yarn, I felt as though the silence held me in place. It allowed me to experiment, to play, to let my creativity flow without interruption. This is one of the gifts of silence in Japan. It creates a container, a ritual space, where you can meet yourself more fully. In a culture that values longevity, silence is one of the threads that holds things together. It offers rest to the body, clarity to the mind, and the utmost respect to the community. I went back to the teahouse within the garden to meet with a new Japanese friend I had made at the hostel the evening before. She needed a pause in her travels, and expressed her excitement to have a ‘serene setting where [she] could re-centre and ground [herself] peacefully and quietly.’ In Japanese gardens especially, silence is cultivated as carefully as the plants. The design of a garden is never random. It is ‘maintained down to the smallest detail.’ Every pond reflects the sky, every stone is placed for balance, every tree shaped to reveal its essence. Ritsurin Garden in Takamatsu, Japan. Photo credit: Kimberley Cookey-Gam Within that order, silence becomes another material of design. It is the pause between sounds, the invitation to breathe, the softening of edges. When you walk through a garden like Ritsurin, you are not just looking at beauty — you are being invited into a relationship with it, one where silence is the language. For me, this experience has altered the way I think about wellness. In the West, wellness often arrives packaged through apps, programs, even supplements – all telling us how to fix or improve ourselves. In Japan, I’m finding that wellness often arises from something much simpler: the space to be still. Silence, when practiced as a ritual, is a form of medicine. It soothes the nervous system, slows the breath, and makes space for imagination. Looking back, I think what moved me most about Ritsurin Garden wasn’t simply its beauty, but the way it reminded me that silence is not empty, but generative. It makes room for creativity, for connection, for the long view of life. To sit quietly with yarn in hand, listening to nothing and everything all at once, was to feel part of a much larger design – one where silence is not just background, but the very ground on which wellness grows. About the author: Kimberley Cookey-Gam is a British-Nigerian textile artist currently based in Japan.

We all know the story of the tortoise and the hare — patience outlasts speed. Yet in modern life, we often favor the hare: fast food, protein bars, instant electrolyte packets. Eastern Europe, by contrast, has long taken the tortoise’s path when it comes to nourishment. Their staple soups rely on slow, deliberate cooking that extracts minerals, breaks down proteins and vegetables into highly absorbable nutrients, and replenishes the body with hydration and electrolytes. Photo of Salted Cucumber Soup. Photo credit:   Lili Puskar More than comfort food, these soups are a steady, time-honored practice of caring for both body and mind. The slow, intentional practice of preparing soup has now been replaced by fast foods, compromising our diets, hydration and mindset. Ditch the oversized water bottle - let’s go back in time and rediscover why something as simple as soup may hold the key to our hydration crisis. Primordial Soup Soup is humanity's first culinary tradition. The very first written recipe in recorded history is a soup recipe - a lamb stew. Discovered in Mesopotamia on cuneiform tablets from 1730 BC, the recipe is something that could be found on Pinterest today. An English translation of it reads: “Meat is used. You prepare water. You add fine-grained salt, dried barley cakes, onion, Persian shallot, and milk. You crush and add leek and garlic.” Nearly every culture has its own variation and a history of nutrient-dense, brothy stews: Miso soup in Japan, Vietnamese Pho, Caldo de Costilla in Colombia, Jook in China, Italian Minestrone, and Greek Avgolemono. No matter which corner of the globe you find yourself in, there is a clear ancient wisdom of soup-making. If you frequent Eastern Europe today, you will still find a warming stew offered at any restaurant. Growing up with Estonian heritage, my family frequently enjoyed Salted Cucumber soup, Kala (Fish) Soup, Seljanka (Hunter’s Soup) and Herne (Pea) Soup, to name a few. These soups were not only used as remedies, as chicken noodle soup often is in the United States—they were complete meals that kept my family, and an entire nation, healthy and strong.The Salted Cucumber soup is the beloved staple cold soup Northerners enjoy in the summer. Refreshing and herbaceous, it is packed with electrolytes from the salted cucumbers, revitalizing the body when hot and sweaty. The Fish Soup is a clear, light, yet warm broth-based fish. While many associate fish stock as an Oriental dish, Eastern Europeans along the Baltic Coast have long known the value of simmering fish head and bones. Estonians traditionally use freshwater fish like perch, and cook it gently with vegetables and herbs, creating a clear broth that is rich in minerals including iodine and fat soluble vitamins. Even more important, stock is made from the heads, and therefore the thyroid glands of the fish, which supplies thyroid hormone and other substances that nourish our thyroid glands. Photo of Seljanka (Hunters) Soup with black bread. Photo credit: Lili Puskar My two absolute favorites, however, are the Seljanka (Hunter’s Soup) and Herne (Pea) Soup. Both are classic winter staples: Seljanka is a smoky, tangy soup made with mixed meats and pickles, while Herne Soup is thick and hearty, with the natural sweetness of yellow split peas simmered with pork. Both are enjoyed with a slice of dark Estonian black bread, making it a filling and comforting meal. These traditional healing soups were often developed during times when food preservation was crucial and nutrition needed to be maximized. They combine complex carbs, proteins, and varied vegetables for complete nutrition. Herbs and spices are chosen specifically for their medicinal properties, and many include fermented ingredients for gut health. Putting these ingredients together in hot liquid form helps with nutrient absorption and hydration. Although our ancestors didn’t have thousand dollar water filters, their hydration was consumed through these soups. Ancient Science The way you cook your food matters just as much as what you eat. Traditional methods like soaking, fermenting, and simmering are backed by science to help your body absorb more nutrients. Without knowing it, people have been consuming electrolytes, collagen and antioxidants for centuries with these stews. Properly prepared, stocks are extremely nutritious, containing the minerals of bone, cartilage, marrow and vegetables as electrolytes, and hence in easily-assimilated form. In particular, wine or vinegar added during cooking supplies the acid needed to draw minerals, particularly calcium, magnesium and potassium, into the broth. When we cook foods at high, dry heat — like frying, grilling, or roasting — they form compounds called advanced glycation end products (AGEs). AGEs trigger inflammation, damage DNA, and break down our collagen and elastin. Whereas cooking in broth produces the least amount of these aging compounds because it uses moist heat at lower temperatures. This method produces far fewer AGEs, making soups one of the gentlest ways to prepare food. The result is a meal that delivers hydration, electrolytes, and nutrients, and is protective against the subtle wear and tear that speeds up aging. Electrolytes Even our supposed ‘health’ foods sell the results of the tortoise with the expedience of the hare. Companies have embraced the quick and convenient by churning out supplements, specifically electrolytes in the form of drinks and packets to the masses. Electrolytes are essential minerals (sodium, potassium, magnesium) that contribute to fluid balance and regulation, and so play an important role in regulating hydration status by balancing fluids inside and outside our cells. The average person scrolling online may find themselves privy to targeted posts or ads selling them electrolyte packets, guaranteeing a stellar workout and recovery. You may even feel better drinking them, since they do contain trace amounts of these minerals. However, they are no silver bullet, as most also contain gut-disrupting additives. Check the ingredient label and one may find maltodextrin, citric acid, preservatives and natural flavors. What the average consumer isn’t being told is that they are paying for fancy powders when they can source electrolytes and minerals from real, whole foods. Something as seemingly simple as a soup, with a judicious choice of ingredients, provides nourishing, easily-assimilated fare for young and old. Close-up photo of homemade soup with carrots, potatoes, beets, beet greens, oxtails. Photo credit:  Lili Puskar Digestion - Hot or Cold? The great debate wages on: is hot or cold better for the body? With smoothies and cold plunges at the top of our social media feeds, there is a misconception that cold trumps hot. When in fact, our digestive system thrives on warmth. The human body maintains an average internal temperature of about 98.6°F, and when this rises by just a few degrees, the body shows clear signs of distress known as a fever. We create the opposite effect when we constantly consume raw, cold, or chilled foods and drinks. Unlike fever, these effects do not appear immediately; they accumulate over many years, first affecting metabolism and digestion, and eventually impacting the health of other organ systems. Soup restores us with its warm and easily digestible hydration, nourishing and healing the spleen. The spleen converts food into energy, so consuming warm foods helps preserve both digestion and energy levels. In contrast, cold smoothies and raw foods can shock the system, weakening digestive “fire.” In many traditional frameworks, the spleen is considered the root of health, supporting and nourishing the entire body. So whether you want to eat as our ancestors did, or are simply tired of overspending on electrolytes, give these recipes a try - you may be surprised by the results. One of the best parts about soup is its convenience: a large batch could be prepared in advance and enjoyed over several days. Since most people are dehydrated before even leaving the house, consider experimenting with a warm bowl of soup for breakfast. It not only hydrates but also provides a healthy serving of protein, which kickstarts metabolism, keeps you satisfied, and supports stable blood sugar levels throughout the day. Here are a handful of recipes from Eastern Europe to try: Russian Schi: Cabbage Soup Dates back to the 9th century in Russia, when cabbage was being introduced to Eastern Europe. The soup became a dietary staple due to cabbage’s ability to to be preserved through long winters via fermentation. Every region developed its own variation, but the basic preparation remained consistent. Ingredients: 1 head cabbage or 4 cups sauerkraut 1 lb beef chuck, cut into cubes 2 carrots, diced 2 potatoes, cubed 1 onion, chopped 2 tbsp tomato paste 2 bay leaves 3 garlic cloves 8 cups beef broth Sour cream for serving Recipe: Brown beef in pot, remove and set aside Saute vegetables until softened Return beef, add broth, simmer for 1 hour Add cabbage and potatoes, cook 30 minutes Season with salt, pepper and garlic Serve hot with sour cream (optional) Healing Components: Fermented cabbage - probiotic benefits Beef broth - mineral rich and warming Garlic - antimicrobial properties Root vegetables - vitamin and mineral source Polish Zurek: Sour Rye Soup Its hallmark ingredient is a fermented rye starter (similar to sourdough), called zakwas , which gives the soup its characteristic sour tang. Historically, Żurek has been enjoyed since the Middle Ages, especially during Lent, when meat was restricted. Over time, regional variations developed — some versions hearty with sausage and bacon, others leaner with just root vegetables. Ingredients: 2 cups zakwas (fermented rye starter) OR sourdough discard 6 cups water or light broth 1 lb kielbasa sausage, sliced 4 slices smoked bacon, chopped 2 carrots, diced 1 parsnip, diced 1 onion, chopped 3 garlic cloves, minced 2 bay leaves 1 tsp marjoram 2 boiled eggs, halved (for serving) Salt and pepper to taste Substitutions for zakwas: - Rye bread soaker: Soak a few slices of dark rye bread (preferably sourdough) in warm water overnight, then strain and use the liquid as a base. - Apple cider vinegar + rye flour: Whisk 2 tbsp rye flour with 2 tbsp apple cider vinegar and ½ cup water. Let it sit for a few hours to thicken, then stir into the soup. Mimics the sour depth. -Sourdough starter (discard) -Buttermilk or kefir: Add about ½–1 cup to the broth near the end of cooking. Provides tang and creaminess, though less earthy than rye. Recipe 1. In a large pot, cook bacon until crisp. Remove and set aside. 2. Sauté onion, carrots, and parsnip in bacon fat until softened. 3. Add kielbasa and garlic; cook a few minutes for flavor. 4. Pour in water or broth, add bay leaves and marjoram, simmer 30 minutes. 5. Stir in zakwas, simmer another 10–15 minutes until tangy and well combined. 6. Season with salt and pepper. Garnish with crisp bacon and serve with boiled eggs. Healing Components Zakwas (fermented rye) – natural probiotics for gut health and digestion Kielbasa & bacon – protein and sodium for electrolyte balance Root vegetables – rich in vitamins and slow-release carbs Garlic – immune-boosting and antimicrobial properties Ukrainian Borscht Originally from Ukraine and adopted throughout Eastern Europe, borscht became a staple of Russian cuisine by the 17th century. The soup's distinctive red color comes from beets, which were initially fermented before use in the medieval version of this dish. The word “borscht” comes from the Old Slavic word for the cow parsnip plant, which was originally the soup’s main ingredient before beets took center stage. Ingredients: 3 beets, peeled, grated 2 carrots, peeled and grated 2 potatoes, diced 1 onion, finely chopped 1/2 head cabbage, shredded 2 tbsp olive oil or butter 6 cups beef or vegetable broth 1 tbsp tomato paste- Salt & pepper Sour cream to serve Recipe: Sauté onions in butter or oil Add beets and carrots, cook for 10 minutes Add broth, paste, potatoes and cabbage Simmer for 30-40 minutes until vegetables are tender Season with salt and pepper Serve with sour cream Healing Components: -Beets: blood purification, liver support -Cabbage: Vitamin C for immune function Estonian Herne (Pea) Soup Photo of Herne (Pea) Soup. Photo credit:   Lili Puskar This hearty yellow split pea soup has been a cornerstone of Estonian home cooking for centuries, especially during the long winters and on festive days like Independence Day (February 24th). Traditionally simmered with smoked pork bones or hocks, it combines the sweetness of peas with the deep, savory richness of smoked meat. Served with a slice of dense black rye bread, it’s both nourishing and comforting — a true taste of Estonia’s culinary heritage. Ingredients 2 cups dried yellow split peas, rinsed 8 cups water or light pork stock 1 smoked pork hock (or ribs, about 1 lb) 2 carrots, diced 1 large onion, chopped 2 potatoes, diced (optional) 2 cloves garlic, minced 2 bay leaves 1 tsp marjoram (or thyme) Salt and black pepper to taste Fresh dill, chopped (for garnish) Black rye bread (for serving) Recipe Place the smoked pork hock in a large pot with water or stock. Bring to a boil, skim off any foam, then reduce to a gentle simmer. Cook 45 minutes to 1 hour, until meat is tender. Add split peas, carrots, onion, potatoes, garlic, bay leaves, and marjoram. Continue simmering for 1–1.5 hours, stirring occasionally, until peas have broken down and soup is thick. Remove pork hock, shred the meat, and return it to the pot. Discard bones and excess fat. Season generously with salt and pepper to taste. Garnish with fresh dill and serve hot with a slice of black rye bread. Healing Components Yellow split peas – high in protein, fiber, and slow-digesting carbs Smoked pork hock – provides minerals & collagen Carrots & potatoes – vitamins and minerals Dill & garlic – add antioxidants and digestive support

Wellness retreats are no longer side notes in travel — they are destinations in their own right. On 23 September 2025, the World Spa Awards announced its annual winners. Palazzo Fiuggi in Italy retained the title of World’s Best Wellness Retreat, with nominees spanning alpine medical clinics, tropical sanctuaries, and urban lifestyle escapes. Together, the list reflects how wellness travel now defines the heart of hospitality. 1. Palazzo Fiuggi — Italy (Winner) Photo credit: Palazzo Fiuggi ​‑ Wellness Medical Spa Palazzo Fiuggi was awarded World’s Best Wellness Retreat 2025 for the second consecutive year. The property integrates medical wellness, spa therapies, nutrition science, and luxury hospitality within a historic Italian palace. Its dual recognition across both medical and wellness categories highlights its ability to bridge clinical health with restorative retreat experiences. 2. AWAKEN Wellness at Atlantis The Royal — Dubai (Nominee) Atlantis The Royal — Dubai . Photo credit: Expedia Travel Creator Program AWAKEN Wellness is part of Atlantis The Royal, a flagship resort in Dubai that has placed wellness at the center of its design. Its nomination reflects the rising role of wellness programming in mainstream luxury hotels, offering guests tailored treatments alongside destination-scale entertainment. 3. BodyHoliday — Saint Lucia (Nominee) BodyHoliday - All inclusive property. Photo credit: Expedia Travel Creator Program BodyHoliday is recognized for making wellness accessible through a wide range of daily activities, spa treatments, and nutrition programs. Its model is less about exclusivity and more about structured, inclusive wellness. The nomination shows how all-rounder resorts can still meet global standards of excellence. 4. Gwinganna Lifestyle Retreat — Australia (Nominee) Located in Queensland, Gwinganna Lifestyle Retreat emphasizes natural rhythms, plant-forward food, and immersive lifestyle education. Guests are guided through stress management, fitness, and mindfulness programs. Its recognition highlights the value of retreats that focus on behavioral change and lifestyle reset. 5. JOALI BEING — Maldives (Nominee)  JOALI BEING — Maldives . Photo credit: Expedia Travel Creator Program JOALI BEING in the Maldives integrates wellness architecture with ocean and island ecology. Programs combine holistic therapies, nutrition, and movement in a luxury setting. Its nomination demonstrates how natural environments—especially fragile marine ecosystems—are becoming central to high-end wellness design. 6. Mandapa, a Ritz-Carlton Reserve — Indonesia (Nominee) Mandapa, a Ritz-Carlton Reserve. Photo credit: Expedia Travel Creator Program Mandapa, located in Ubud, Bali, incorporates Balinese healing traditions and spiritual practices into its programming. The retreat pairs cultural immersion with modern wellness facilities. Its selection confirms the global interest in destinations that honor local knowledge while delivering international standards. 7. Miraval Austin — Texas, USA (Nominee) Miraval Austin is part of the Miraval group, known for mindfulness, experiential learning, and integrative wellness. The Texas location offers equine therapy, outdoor immersion, and resilience workshops alongside spa and nutrition services. Its nomination shows that U.S. retreats can stand alongside international leaders in this space. 8. Santé Wellness Retreat — South Africa (Nominee) Santé Wellness Retreat — South Africa . Photo credit: Expedia Travel Creator Program Santé Wellness Retreat combines medical input with restorative therapies in a South African natural setting. The property emphasizes nutrition, detox, and holistic health approaches. Its recognition reflects the spread of wellness retreats across Africa, with programs tailored to both local and international travelers. 9. SHA Mexico — Mexico (Nominee) Photo credit: SHA Mexico SHA Mexico extends the SHA brand’s reputation for integrative wellness, combining clinical diagnostics with mind-body therapies and nutrition. Its nomination highlights how Latin America is building visibility in global wellness tourism through sophisticated, medically aligned retreats. The 2025 list underscores a broadening definition of wellness travel. Palazzo Fiuggi’s repeat win affirms the model of combining clinical credibility with luxury hospitality. Meanwhile, lifestyle retreats such as Gwinganna in Australia and Miraval Austin in the U.S. show how behavioral reset and mindfulness education hold equal standing alongside palatial medical clinics and island sanctuaries. For travelers, the message is clear: wellness retreats are not one-size-fits-all. The best are those that align personal health goals with setting — whether detoxing in the Italian hills, restoring balance in the Maldives, or cultivating resilience in Texas.

The very first time I heard the deep, low-pitched hum of the Obokano , I was only seven years. Its bass-like tone drifted through the air from a distance, pulling everyone outside to see a sound that not only carried identity and belonging but also a rhythm known to soothe and restore the spirit . Obokano of Kisii. Photo credit: Annah Okero That day, I learned that girls, women, and children were not allowed to go any closer; the ritual belonged to the boys, who were being transformed into men. From that moment, I understood that the Obokano  was more than an instrument. It was a pulse of unity, a marker of identity, and a tradition carried through generations. Traditionally, only men were allowed to play, as women were warned that it could bring infertility. Among the Abagusii (Kisii) people of western Kenya, that same pulse of music has always been more than entertainment. It has been a vessel of history, spirituality, and healing. At the heart of this tradition is the   Obokano , a large lyre whose deep, resonant tones echo across generations. It accompanies ceremonies, storytelling, and community bonding, weaving people together in both joy and resilience. Beyond its artistry, the Obokano  carries lessons for wellness, offering balance, belonging, and emotional renewal in ways that remain vital even today. The Obokano and Kisii Culture The Obokano  is a traditional lyre consisting of a wooden frame, strings (traditionally made from animal gut), and a resonator covered with hide. Unlike smaller lyres from other regions, the Obokano  is large and produces a distinctively deep, buzzing sound. Its unique design and tonal quality make it not only a musical instrument but also a cultural symbol. Traditionally, the Obokano was played only by men, but today women also perform with it, especially in cultural showcases, schools, and artistic performances, reflecting a shift from strict customs to modern inclusivity. Photo credit: Annah Okero Historically, the Obokano  was played during significant social and cultural events. Skilled musicians, often respected as community historians and custodians of oral tradition, used the instrument to accompany songs of praise, initiation ceremonies, funerals, weddings, and communal dances . Through the music, the Kisii people preserved genealogies, conveyed moral lessons, and passed down ancestral wisdom. One of the elders said: “For me, the Obokano reminds me of bware i.e the initiation ritual that marked my passage into adulthood. I still remember the connection and the powerful vibe in the air the day we were finally let out, after seven days of seclusion to heal. The sound of the instrument carried a sense of belonging, linking me back to my real people and blood.” The act of playing the Obokano  was not an individualistic endeavor but a communal one. Audiences participated through singing, clapping, or dancing, creating a shared experience that reinforced collective identity. In this sense, the Obokano  was a unifying cultural thread. Music as a Pathway to Wellness The relationship between music and wellness is universal, but in Kisii culture, the Obokano  embodied this connection in a deeply rooted way. Its role extended beyond entertainment, functioning as a tool for healing, balance, and resilience. Mental and Emotional Wellness The deep, rhythmic vibrations of the Obokano  have long had a calming effect, creating a meditative atmosphere that eased anxiety and encouraged reflection. In a society without formal therapy, music itself became a form of emotional healing . Through song, sadness and grief could be released, allowing both individuals and communities to process emotions together. Even at funerals, mourning songs performed with the Obokano  were more than ritual; they were therapy, offering a collective outlet for pain and a path toward healing. Modern psychology affirms music’s power to reduce stress, regulate mood, and build resilience, an understanding that the Kisii already practiced through the Obokano , anticipating today’s music therapy. Social Wellness Wellness in the Kisii culture has always been collective. A person's well-being was tied to the harmony of the community. The Obokano  played a vital role in reinforcing this social fabric. During communal gatherings, the Obokano’s  music united people, creating a sense of belonging across generations through shared songs and dances. These events fostered social cohesion , which protected against the harms of isolation and strengthened overall wellness. The instrument also served as a cultural teacher, carrying stories and moral lessons that instilled respect, hard work, and responsibility, nurturing balanced individuals and a harmonious community. Spiritual Wellness For the Kisii, music and spirituality were inseparable, and the O bokano  connected the living with ancestral spirits. Its melodies were believed to invite blessings, guidance, and protection, fostering hope, purpose, and resilience . This spiritual connection gave people strength and a sense of belonging , making it an essential part of overall wellness. Spirituality and music are deeply linked. As one elder explained, “When the Obokano is played, it feels like a prayer rising to Enkoro. The sound carries our cries and our thanks to God.” Physical Wellness Though played by plucking strings, the Obokano’s  music was rarely alone, often joined by dance that expressed joy, unity, and served as exercise. Kisii dances, driven by its rhythm, built stamina, coordination, and fitness. For players, mastering the instrument demanded focus and strengthening motor skills. In this way, the Obokano  promoted physical wellness for both performer and community. As one musician told me, "The perfect sound of the Obokano only comes when it has dried for a long time; new ones are never preferred”. Man playing the Obokano. Photo credit: Annah Okero Lessons for Modern Wellness Practices The role of the Obokano  in Kisii culture highlights timeless principles about the relationship between art, health, and community. In today's context, where stress, isolation, and lifestyle-related illnesses are everyday concerns, these lessons remain relevant. Music therapy:  The Obokano calmed the mind and eased stress, much like modern music therapy. Community wellness :  Its gatherings built unity, reducing loneliness and strengthening bonds. Holistic health :  It nurtured emotional, spiritual, social, and physical well-being, reflecting a holistic approach. The  Obokano  is more than music; it is the heartbeat of Kisii culture. Its deep tones have long offered healing, unity, and spiritual grounding. By weaving together mental, emotional, social, spiritual, and physical wellness, it shows that proper health is holistic and communal. In today's fragmented world, the Obokano remains a timeless reminder that music can heal, connect, and uplift. About the author: Annah Okero is an African cultural writer passionate on the intersections of tradition, identity, and wellness.

Wellness resorts have moved beyond the idea of leisure travel. These destinations are designed with a single purpose: to create conditions where health, rest, and recovery are built into every aspect of your stay. From the schedule to the meals to the setting, the experience is structured to help you reset in ways that a standard vacation cannot. A wellness resort tucked into the hills, by a waterfall. What Makes a Wellness Resort Distinct Unlike hotels that simply offer a spa service, wellness resorts build entire programs around the principles of preventive health and structured recovery. Guests follow a rhythm that typically combines physical activity, therapeutic treatments, nutrition, and periods of rest or reflection. Dr. Andrew Weil, a pioneer in integrative medicine, describes the philosophy this way: “Health is not simply the absence of disease. It’s a dynamic balance of body, mind, and spirit.” That balance is what wellness resorts translate into daily practice. The Range of Wellness Resorts Worldwide A lady meditating at a wellness retreat by the ocean The wellness resort landscape today is as diverse as it is global. While the focus varies—clinical diagnostics, metabolic reset, yoga traditions, or nature immersion—the common thread is structure. Meals, therapies, movement, and downtime are programmed to work together, creating an environment where change feels not only possible but inevitable. As of October 1, 2025, here is how leading resorts are defining the categories of wellness travel and what guests can expect. Medical & Longevity Programs At the clinical end of the spectrum are resorts such as SHA Wellness Clinic (Spain and Mexico) and Lanserhof (Germany, Austria). These properties combine medical diagnostics, physician oversight, and cutting-edge therapies with nutrition and structured movement. At SHA, full longevity or detox programs range from USD 6,000 to 12,000+ for a week depending on suite category and testing while specialty add-on packs like “Sleep Well” or “Gut Health” begin around €1,650 (~USD 1,850). Room-only stays at SHA start near €300-600 per night , climbing to over €7,000 for top suites. Lanserhof is known for its diagnostics-first approach—fasting regimens, gut health resets, and functional medicine assessments. While pricing is less transparent online, packages generally align with SHA’s tier, reflecting the heavy medical component. A day at a longevity resort often begins with lab tests and a nutrition consultation, followed by a cooking class or lecture. Lunch is plant-forward and personalized, afternoons balance hydrotherapy or rest with a movement session, and evenings alternate between IV infusions, relaxation therapies, and guided meditation to prepare for sleep. Nutrition & Weight Management Highly structured fitness retreats emphasize physical reset through endurance, strength, and nutrition. The Ranch Malibu i s one of the most disciplined programs on offer. Its 7-night stay, priced at USD 10,000 per person , includes all meals, daily guided hikes, strength and mobility classes, nutrition workshops, massages, and wellness lectures. Days begin before dawn with a multi-hour mountain hike, followed by stretching and a calorie-controlled breakfast. The afternoon may include yoga, strength training, or nutrition education, while recovery is built in through massage and hydrotherapy. Evenings close with yoga or meditation, and lights are encouraged out by 9 p.m. By contrast, Canyon Ranch operates more flexibly across its Arizona, Massachusetts, and California properties. Guests can book short stays or longer immersions, blending fitness with spa therapies, wellness consultations, and nutrition coaching. Pricing varies significantly depending on program and season. A person getting an Ayurvedic massage treatment. Ayurvedic & Mind-Body Traditions Rooted in traditional healing systems, properties such as Six Senses Vana and Ananda in the Himalayas in India build daily schedules around Ayurvedic consultations. Guests may receive personalized herbal remedies, oil massages such as Abhyanga, yoga therapy, meditation, and carefully designed meals. Program lengths usually range from 7 to 21 nights , with pricing that varies by suite and treatment plan but commonly falls between USD 3,000 and 40,000 . In North America, smaller boutique retreats like SoHum Healing Retreat in North Carolina offer accessible 7-day Ayurvedic stays at lower costs. A sample day may begin with yoga and pranayama at sunrise, followed by a warm herbal breakfast. Midday is reserved for massage or cleansing therapies, afternoons for meditation or sound healing, and evenings for light meals and rituals such as yoga nidra or chanting before rest. Ocean & Nature Immersion Some resorts take their cue directly from the environment. The very exclusive JOALI BEING in the Maldives, Chiva-Som in Thailand, and the affordbable Blue Spirit in Costa Rica integrate their natural surroundings into every element of the program. Guests may start the day with tai chi at sunrise, move into ocean therapy or snorkeling, pause for a plant-forward lunch, then spend the afternoon in hydrotherapy or forest bathing. Evenings often include meditation, sound baths, or moonlit ceremonies. Sports & Active Recovery For those who prefer movement as medicine, Marbella Club in Spain and BodyHoliday in St. Lucia balance structured sport with guided recovery. Guests rotate between tennis, swimming, guided runs, or golf, and then counterbalance exertion with massage, hydrotherapy, and nutrition support. Stays focus on fitness consultation, and personal training sessions. Stays are highly flexible—anywhere from long weekends to multi-week immersions—and pricing averages USD 1600–4000 per night . A typical day might start with sport-specific training in the morning, followed by a technique clinic, recovery therapies in the afternoon, and evening mobility or yoga before dinner. A couple at a wellness retreat infinity pool. Spa & Cosmetic Programs Wellness is not always about sweat and diagnostics. Chenot Palace Weggis in Switzerland focuses on hydrotherapy, detox, and anti-aging. Guests cycle through mineral baths, cryotherapy, LED therapy, and aesthetic treatments under medical supervision. Nutrition supports detox and cellular renewal, while evenings may include meditation or gentle movement. Room rates at Weggis start around CHF 560 per night , with weeklong health makeover programs typically priced at USD 10,000 or more . Boutique & Accessible Retreats For travelers seeking structure without a medi-spa budget, boutique centers in the U.S. and Europe provide shorter yoga, meditation, or clean-eating retreats. Weekend or 3-day immersions often cost USD 400–600 per night , offering a gentle entry point into wellness travel. Programs usually include yoga and meditation in the morning, whole-food meals, afternoon workshops or movement classes, evening circles or sound baths, and ample time for rest or journaling. A massage table at a tropical wellness retreat. How to Choose the Right Resort When comparing options, evaluate the following: Program Goals: Decide whether your focus is detox, weight management, stress reduction, or medical assessment. Length of Stay: Some resorts require a week or longer, while others allow short programs of three to four nights. Budget: Prices range from $1500 per night at entry-level spa resorts to $12,000 for a week at medical wellness centers. Most are all-inclusive. Approach: Consider whether you prefer a clinical program, a traditional system like Ayurveda, or a fitness-driven schedule. Aftercare: The best properties extend the benefits through follow-up consultations, digital communities, or nutrition coaching. Preparing for a Wellness Retreat Preparation improves outcomes and eases the transition into structured living. Before You Go Reduce caffeine, alcohol, and processed foods. Limit screen time to prepare for digital detox policies. Set a clear and realistic intention for the stay, such as improving sleep or learning new eating habits. Packing List Breathable activewear, layered clothing, and swimwear. Sneakers for activity, sandals for leisure. Journal and pen. Essential skincare, medications, and sunscreen. Minimal electronics, since many retreats encourage disconnection. Packing should focus on functionality. Avoid unnecessary items or distractions. Cost, Insurance, and Value Most insurance plans do not cover wellness retreats, as they are considered elective. In some cases, specific therapies may qualify under Health Savings Accounts or Flexible Spending Accounts, but this is the exception. Guests usually fund retreats through personal savings, employer wellness benefits, or travel budgets. Viewed as preventive healthcare, many participants see the investment as worthwhile for the long-term improvement in energy, health markers, and stress management. Carrying the Benefits Home The real value of a wellness retreat lies in what you continue once you leave. To extend the impact: Incorporate one or two practices into daily life instead of attempting the full program. Schedule periodic “mini-retreats” at home — even half a day without screens or with focused exercise. Join alumni groups or online communities for accountability. Reassess every few months to adjust routines as your needs change. Deepak Chopra summarizes it clearly: “The way you think, the way you behave, the way you eat, can influence your life by 30 to 50 years.” A wellness resort offers a concentrated period to practice those choices, supported by structure and expertise.

Yucatán, Mexico holds many beautiful traditions and wellness practices that are worth experiencing when visiting places such as Mérida . This city keeps its traditions and customs close to its heart, and they still beat as strongly today as they did thousands of years ago. Monumento a la Patria (Monument to the Fatherland) is an iconic landmark in Mérida, Yucatán, Mexico. The monument is carved in stone with intricate figures depicting pre-Hispanic, colonial, and modern history of Mexico. At the top, the Mexican flag is displayed prominently. Photo credit: Nikolas Gutierrez Wellness practices often center on botanical ingredients like Tecoma , Rain of the Earth , and Neem —remedies used to control blood sugar levels and boost the pancreas for those with diabetes. You can find these traditional medicines in the Plaza Grande , the cultural heart of Mérida. On any given night, you may also see traditional dancers known as   Jarana Yucateca , or  Bailadores de Jarana . These dancers embody the cultural heartbeat of Yucatán, blending Spanish and Mayan influences in both steps and costume. Their performances remain one of the most visible expressions of wellness through movement and community tradition. Other practices live on in daily life, such as the making and use of the  sombrero de jipijapa   (sometimes called  Panamá de Becal  but more commonly known as the Panama Hat). A local of Mérida and fourth-generation hat maker named José explained why the tradition is so important and how the hats are crafted: “We used to work in underground caves, but now we feed the fibers down into the ground. This is where the air is humid and cool—it allows us to weave the Jipijapa palm without the fibers breaking. This also makes the hats flexible without losing shape. You can roll one up, put it in your pocket, and later unroll it and wear it again.” Wellness, culture, and tradition are deeply tied together, even in ancient practices such as   Pok-ta-Pok, the ballgame played by the Maya  and much of Mesoamerica. The game held both sporting and sacred meaning, symbolizing the cosmic struggle between life and death, day and night, and even the gods of the underworld and the sun. Game of Pok-ta-Pok in Yucatán. Photo credit: Nikolas Gutierrez Players used a solid rubber ball, often weighing several kilos, and the challenge was to keep it in motion without using hands or feet—striking instead with hips, forearms, or thighs. In some ballcourts, the goal was to pass the ball through a vertical stone hoop set high on the wall, though scoring this way was rare and dramatic. The Maya built grand ballcourts, sometimes aligned with celestial events, where communities gathered not just for sport but for ritual. The outcome could carry heavy consequences—in certain contexts, losing players, or even winners, might be sacrificed, reinforcing the game’s deep ties to religion and cosmology. Today, sacrifice is no longer part of the spectacle, but you can watch a reenactment of Pok-ta-Pok on weekend nights at Plaza Grande in Mérida . In September, you can witness the grand celebration of Mexico’s Independence Day on the 16th . Traditional foods and drinks fill the streets, and music drifts through the air as locals gather for speeches and fireworks. October is especially rich with tradition, sitting at the crossroads between the harvest season and preparations for Día de los Muertos . October in Yucatán feels like the world shifting markets brimming with pumpkins, maize, and marigolds, families preparing for  Hanal Pixán , and the sound of jarana music echoing through town squares. Toward the end of the month, altars appear in homes and plazas, glowing with candles and bright flowers, laden with photographs and favorite foods for loved ones who have passed. In the earth, fires are lit for  mucbipollo , the great tamal of the season, wrapped in banana leaves and baked beneath stones—shared as much with ancestors as with neighbors. Yucatán town celebrates their patron saints with dances and clapping rhythm of the jarana. Photo credit: Nikolas Gutierrez At the same time, towns celebrate their patron saints with fiestas, processions, and dances, where the clapping rhythm of the jarana keeps bodies moving deep into the night. The month is also marked by devotion to the Virgen del Rosario , with music, offerings, and community prayers woven into daily life. For visitors, October reveals how wellness in Yucatán is not just personal—it is communal. Through food, movement, remembrance, and celebration, the people honor the balance of life and death, nourishing both body and spirit. Speaking with Lupita G., a local who works with her family in Plaza Grande every Sunday serving traditional foods and drinks, I asked what traditions travelers might partake in. She offered the traditional drink  Agua de pepino con Limón   (cucumber and lime water): “In Yucatán, wellness often begins with what’s in your glass. One of the most beloved Aguas frescas is Agua de pepino con Limón. Its roots trace back to pre-Hispanic traditions of infusing water with fruits, herbs, and seeds to cool the body in the tropical heat. When the Spanish introduced limes to the region, they quickly became a staple, perfectly complementing the crisp freshness of cucumber, a native crop. Families have prepared this drink for generations, not only to quench thirst but also to soothe digestion, calm the body, and restore energy under the midday sun.” Served in glass pitchers and poured over ice at markets, fiestas, or in family kitchens, cucumber and lime water is more than refreshment—it’s a cultural rhythm of daily life. And while it carries the wisdom of tradition, it also resonates strongly with modern wellness trends. What the world now calls “detox water” or “infused hydration” has been a Yucatecan habit for centuries: simple, natural, and sustainable. In every glass, visitors experience both nourishment and heritage, proof that sometimes the deepest wellness practices are the ones communities have carried quietly all along. Alongside these practices, the Yucatán Peninsula offers an abundance of traditional sights to experience as well. The region is dotted with hundreds of Maya ruins, but for most visitors, a handful of major sites stand out: Chichén Itzá (Yucatán)  – The most famous, with the towering pyramid  El Castillo  (Temple of Kukulkán), plus the Temple of the Warriors, the Great Ballcourt, and the Sacred Cenote. Cobá (Quintana Roo, near the Yucatán border)  – Surrounded by jungle, with the pyramid  Nohoch Mul , once the tallest in the region. Smaller sites – Dzibilchaltún (with the Temple of the Seven Dolls) , Mayapán , Kabah , Labná , Sayil , and dozens of lesser-known ruins scattered across the peninsula. In total, archaeologists estimate over 200 pyramid and temple structures across the Yucatán, though only a fraction is excavated and open to the public. From the rhythm of the jarana to the quiet act of pouring cucumber and lime water into a glass, wellness in Yucatán is not a modern invention but an inheritance. It lives in the food, the movement, the music, and the rituals that have carried communities for centuries. For visitors, each experience is an invitation—not just to witness tradition, but to feel how deeply culture and wellness remain entwined in the Yucatán today. Author bio: Nikolas Ray Gutierrez, a writer focused on wellness, culture, and public health across borders.

It’s a wonder I’m still with my husband. During our first meal together, visibly uncomfortable, he reached over the table and took the knife out of my hand, “no, no, no, we don’t do that here”. I had been on the verge of committing a grave, Italian, transgression. Cutting spaghetti. And yes, initially, I felt that prickle of indignation too, ‘I’ll eat however I want” but as the years have passed they’ve afforded me the opportunity to appreciate the rigidity of Italy’s food rules. When it comes to eating, Italian’s know how to honour their roots, families and themselves. A wisened traveler to Italy knows not to order a cappuccino after 11.30 AM, carbonara pasta is served sans  cream and mopping up leftover pasta sauce with bread is widely encouraged. Living here, you begin to notice other signs of Italian’s deep respect for their food. Gaping holes on supermarket shelves reveal that local products are always the preferred choice. The way Italians are meticulous in how each cheese is cut: to best preserve its taste, texture and aroma. (For the curious, Parmigiano-Reggiano will reward your senses most favourably if you crack it open with an almond shaped knife. Pecorino, best sliced into hearty wedges. Mozzarella di Bufala, torn by hand). Their habit of sniffing the bottoms of melons certainly took me a while to get used to but now, I can’t think of a better way to check their quality before buying. Autumn produce at Cascina Pizzo, Mediglia. Photo credit: Suzanne Abbott-Lee And the seasons, oh the seasons, punctuated in Italy by the bounty mother nature has offered up, rather than seasonal decor laid out in the home. Walking down the cobbled viccoli (alleyways) right now, gives away the arrival of autumn/fall. Porcini mushrooms have appeared at the market so you catch fragrant whiffs of them being sautéed in garlic and parsley as you pass by people’s windows, ready for folding into fresh tagliatelle or maybe a risotto. Then there was the hearty scent of the cinghiale   ragú  (wild boar bolognese) , my 89 year-old neighbour was cooking,   prompting my son to request the same at home, and evening Netflix binges no longer signal a 10pm takeaway run to the gelateria. Instead the trusty padella forata is  out ready for roasting chestnuts on the fire- unfortunately, we’ve not yet mastered waiting for those deliciously caramelised hand torpedos to cool down before eating. The arrival of porcini mushrooms at Melegnano’s market. Photo credit: Suzanne Abbott-Lee ‘ Mangiare di stagioni’   (Eating with the seasons) is embedded into Italian culture, drilled into the children at school, and largely, considered a code of conduct by the adults (you won’t be thanked if you turn up at Nonno’s in October with a punnet of raspberries). And, while all countries have treasured seasonal dishes, and, we’re well briefed in the benefits of eating in harmony with nature, elsewhere, we often succumb to the commodity of industrialised eating because convenience is prioritised over culture. So what’s Italy’s secret? Well, seasonal food here is widely prized for being freshly sourced, desired more for being at it’s peak in flavour and nutritious quality than its appearance, and it’s arrival signals a special occasion because you’re not consuming it all year-round. It’s with that attitude you choose your weekly shop (the economic incentives of eating in-season produce certainly help too). Do the children still lament the loss of their summer blueberries? Absolutely. (What’s with this generation and their blueberry dependency?). But here they quickly learn to eat with the rhythm of nature. The cheese stand at Melegnano’s market. Photo credit: Suzanne Abbott-Lee We can’t speak about Italian culinary habits without acknowledging the way that they’re served. Italian mealtimes are sacred rituals, with their own set of rules. Unhurried yet animated dinners are the benchmark of Italian families but even cornerstones of Italian society aren’t immune to today’s pace of life. Meals consisting of an antipasto, primo (soup/pasta/risotto), secondo (meat/fish/side dishes- although salad must be eaten alone at the end), dolce, caffé and a digestivo (grappa, limoncello etc.), do still happen but are usually reserved for weekends or special occasions. I popped in to see a local legend here in South Milan, Chef Lino Gagliardi. His family restaurant La Rampina received the prestigious Bottega Storica title last year- recognising it as a historical food and cultural landmark in Lombardy. Who better to talk about Italian dining traditions than someone awarded as a custodian of them? Chef Lino Gagliardi outside La Rampina restaurant. Photo credit: Suzanne Abbott-Lee Lino has run La Rampina  for the last 53 years. He tells me it’s the deep cultural ties to his dishes that have kept families returning to his restaurant for decades. And it is the loyalty of those customers that helped keep the business afloat when times were hard. We discuss Italy’s rigidity when it comes to food, their meal sequence has remained the same since the 18th century, being one such example. Lino worries that the more Italians compromise how they eat, the more they comprise their identity. For him, eating equals connection. Connection to the land because “ Italy’s riches are its food ”, to its attentive preparation (learning to hand roll pasta with my husband’s aunt definitely felt like an initiation into Italian family living), to the deep connections that are nurtured round the table, honouring both the dishes being savoured and time spent with the people you love. Lino explains that maintaining the authenticity of Italian cooking has been the thread binding the generations before him, and he hopes, will continue to do so for those in the future. The dining hall at La Rampina restaurant, San Giuliano. Photo credit: Suzanne Abbott-Lee Listening to Lino speak it’s clear Italy’s insistence on eating their food their way stems less from stubbornness and more from a devotion to protecting their cultural roots. And, perhaps, it’s this loyalty that helps maintain Italy’s culinary standards? Year-on-year Italian food continues to be one the most desired cuisines in the world. From first dates, to family kitchens, to award-winning chefs, so many Italians take the role of preserving their food heritage seriously. And for the rule-breakers amongst us, there are still lessons to be taken away. Whether that’s choosing seasonal produce for your meal innovations, cooking together more with loved ones, or upholding your own family’s recipes in the face of commerciality. Or, at the very least, dig that set of cheese knives out from the back of the drawer, they really will take eating formaggio to   the next level. About the author: Suzanne Abbott-Lee is a broadcast journalist, currently living in Italy with her husband and two children.

This September, the World Spa Awards named The Spa at Mandarin Oriental, Costa Navarino (Greece) the World’s Best Resort Spa 2025 . The nominees span Asia, the Middle East, Africa, the Americas, and the Caribbean, showing how resort spas now serve as full wellness destinations, not just hotel amenities. 1. The Spa at Mandarin Oriental, Costa Navarino — Greece (Winner) Mandarin Oriental, Costa Navarino — Greece . Photo credit: Expedia Travel Creator Program The award-winning spa at Mandarin Oriental, Costa Navarino, features a 25-meter indoor–outdoor pool , panoramic olive sauna, Japanese bath, mineral and flower steam rooms, hydrotherapy circuits, and an ice fountain. Treatments use botanical formulations alongside luxury brands like 111Skin and Oskia. Guests can also join yoga, Pilates, and fitness sessions, making the spa central to the entire resort experience. 2. Anantara Spa at Anantara Desaru Coast Resort & Villas — Malaysia (Nominee) Anantara Desaru Coast Resort & Villas . Photo credit: Expedia Travel Creator Program Anantara Desaru’s spa houses six treatment rooms with private bathrooms, a relaxation lounge, and a boutique. Signature therapies include the “Roots of Malaysia” massage with long palm strokes and meridian pressure, as well as a bamboo massage using warmed sticks and a coconut–mint scrub . The spa also offers pregnancy-support programs using Biologique Recherche products, tying traditional practices to modern care. 3. Asaya Spa at Rosewood Sand Hill — California, USA (Nominee) Rosewood Sand Hill — California, USA . Photo credit: Expedia Travel Creator Program Located at the foothills of Silicon Valley, Asaya Spa emphasizes restoration and resilience . Facilities include treatment suites, outdoor relaxation areas, and a movement studio. Programs focus on integrative therapies, yoga, and mindfulness, appealing to both leisure guests and local wellness seekers in Northern California. 4. Neyrah Spa at Nujuma, a Ritz-Carlton Reserve — Saudi Arabia (Nominee) Nujuma, a Ritz-Carlton Reserve — Saudi Arabia . Photo credit: Expedia Travel Creator Program Neyrah Spa sits on the Ummahat Islands of the Red Sea. Its design incorporates indoor–outdoor treatment areas with views of the water. Treatments use desert botanicals and marine elements, reflecting the surrounding environment. As a Ritz-Carlton Reserve spa, it prioritizes personalized, locally grounded wellness experiences. 5. NIZUC Spa by ESPA at NIZUC Resort & Spa — Mexico (Nominee)  NIZUC Resort & Spa — Mexico . Photo credit: Expedia Travel Creator Program The NIZUC Spa is the first ESPA-branded facility in the Mexican Caribbean . It offers the “NIZUC Thermal Experience,” which guides guests through a circuit of sauna, steam, cold plunge, and hydrotherapy pools. The treatment menu combines European techniques with Mayan healing rituals, reinforcing the spa’s cultural connection to its setting. 6. One&Only Spa at One&Only Cape Town — South Africa (Nominee) One&Only Cape Town — South Africa . Photo credit: Expedia Travel Creator Program The One&Only Cape Town spa is located on a private island within the resort at the Victoria & Alfred Waterfront. Facilities include multiple treatment villas, a yoga pavilion, and a relaxation garden. Treatments range from global wellness therapies to African-inspired rituals, positioning the spa as an urban oasis within Cape Town. 7. Spa by JW at JW Marriott Gold Coast Resort & Spa — Australia (Nominee) JW Marriott Gold Coast Resort & Spa — Australia . Photo credit: Expedia Travel Creator Program The Spa by JW offers treatment rooms with ocean views, hydrotherapy, and relaxation areas. Programs emphasize four pillars: Calm, Indulge, Invigorate, and Renew. Seasonal packages and wellness journeys are designed for both hotel guests and local visitors, making it a community wellness hub on Australia’s Gold Coast. 8. Sundara Spa at Oil Nut Bay — British Virgin Islands (Nominee) Oil Nut Bay — British Virgin Islands . Photo credit: Expedia Travel Creator Program Sundara Spa + Studio at Oil Nut Bay is a boutique island wellness center offering bodywork, skincare treatments, and fitness classes. The spa integrates natural oils and island botanicals into its therapies. With its secluded Caribbean setting, it delivers privacy and personalized wellness programs for villa guests. 9. Waldorf Astoria Spa at Waldorf Astoria Maldives Ithaafushi — Maldives (Nominee) Waldorf Astoria Maldives Ithaafushi — Maldives . Photo credit: Expedia Travel Creator Program The Waldorf Astoria Spa includes the Maldives’ first Aqua Wellness Centre , featuring a hydrotherapy pool with air and water jets, sauna, steam, and an ice fountain. Private treatment villas extend into the lagoon, offering ocean views during therapies. Guests can also access a meditation pavilion and wellness concierge services. The 2025 Resort Spa category highlights the evolution of spa culture into destination-defining experiences . The Costa Navarino win shows how Greece is positioning itself as a serious wellness hub, while nominees from Malaysia to Mexico emphasize localized therapies and cultural identity. The range—from Silicon Valley mindfulness at Asaya to hydro-based innovation in the Maldives—illustrates that today’s resort spa is no longer secondary to the hotel. It is the heartbeat of the property, shaping how travelers engage with place, health, and luxury.

Hotel spas are where wellness meets urban luxury. In September 2025, World Spa Awards named Chenot Espace at One&Only Portonovi (Montenegro) the World’s Best Hotel Spa 2025. The nominees span South America, Africa, Asia, the Middle East, the Caribbean, and the U.S.—proof that hotel spas are now as central to the guest experience as fine dining or design. 1. Chenot Espace at One&Only Portonovi — Montenegro (Winner) Chenot Espace at One&Only Portonovi  — Montenegro. Photo credit: Expedia Travel Creator Program Chenot Espace, located on the Adriatic coast in Montenegro, applies the Chenot Method, combining medical diagnostics with personalized wellness plans. Guests undergo detox programs, nutritional guidance, and fitness routines tailored to health goals. The spa integrates hydrotherapy, cryotherapy, and advanced skin treatments in a resort setting, making it a clear leader in hotel-based wellness. 2. Asaya Spa at Rosewood São Paulo — Brazil (Nominee) Asaya Spa at Rosewood São Paulo  — Brazil. Photo credit: Expedia Travel Creator Program Asaya at Rosewood São Paulo delivers integrative wellness in an urban luxury environment. Facilities include treatment suites, relaxation areas, and a rooftop pool. Programs range from holistic therapies and body rituals to stress management offerings, signaling the growing presence of high-caliber wellness in Latin America’s hotel sector. 3. Chuan Spa at The Langham, Gold Coast — Australia (Nominee) Chuan Spa at The Langham, Gold Coast — Australia . Photo credit: Expedia Travel Creator Program Chuan Spa brings the principles of Traditional Chinese Medicine (TCM) into the Gold Coast’s luxury hospitality scene. Treatments include meridian-based massage, herbal therapies, and water-based rituals. Its nomination demonstrates how culturally rooted practices are shaping modern hotel spas in Australia. 4. Dior Spa at The Lana, Dorchester Collection — Dubai (Nominee) Dior Spa at The Lana, Dorchester Collection — Dubai. Photo credit: Expedia Travel Creator Program The Dior Spa at The Lana introduces haute couture wellness in Dubai, offering treatments exclusive to the Dior brand. The spa combines advanced beauty therapies with relaxation suites overlooking the city. Its nomination highlights how luxury brands are reshaping the hotel spa space into curated lifestyle experiences. 5. Royal Mansour Casablanca Spa — Morocco (Nominee) Royal Mansour Casablanca Spa — Morocco . Photo credit: Expedia Travel Creator Program Royal Mansour’s Casablanca property was nominated for its Moroccan-inspired spa. Guests experience hammam rituals, traditional scrubs, and body treatments alongside modern skincare. The spa’s design echoes local craftsmanship, making it both a wellness center and a cultural statement. 6. Spa Sisley at Hotel Christopher — Saint Barthélemy (Nominee) Spa Sisley at Hotel Christopher — Saint Barthélemy . Photo credit: Expedia Travel Creator Program Spa Sisley brings the French skincare brand to the Caribbean, offering facials, body therapies, and relaxation in an oceanfront setting. Its location at Hotel Christopher makes it one of the most notable wellness addresses in St. Barths, combining boutique scale with luxury treatments. 7. The Spa at The St. Regis Macao — Macao (Nominee) The Spa at The St. Regis Macao — Macao . Photo credit: Expedia Travel Creator Program The St. Regis Macao’s spa integrates luxury hospitality with Asian-inspired therapies. Facilities include treatment rooms, couple’s suites, and thermal experiences. Its nomination reflects the region’s emphasis on pairing hotel luxury with high-level spa programming. 8. The Spa at Waldorf Astoria Chicago — Illinois, USA (Nominee) The Spa at Waldorf Astoria Chicago — Illinois, USA . Photo credit: Expedia Travel Creator Program The Waldorf Astoria Chicago spa offers tailored treatments, wellness journeys, and relaxation lounges in a city-center setting. With a design that emphasizes calm and privacy, it stands as one of the leading examples of urban hotel spas in North America. The Hotel Spa category underscores how wellness has become a pillar of global hospitality. For travelers, the message is straightforward: the best hotel spas are no longer simple amenities. They are destinations within destinations, offering cultural depth, scientific credibility, and luxury in equal measure.

The blazing summer sun can be relentless on your face and arms, but have you considered what it’s doing to your scalp? While you diligently apply sunscreen to your face and body, you might forget about your head until the burning, itching, and flaking begin.  Three women out in the sun, laughing Intense heat creates the perfect storm for scalp distress, with increased oil production, sweat buildup, and direct UV exposure combining to leave your scalp crying out for relief. Learning how to nourish your scalp during summer heatwaves will alleviate discomfort and boost your hair’s vitality throughout the hottest months of the year. Hydrate Inside and Out  You should drink plenty of water throughout the day to maintain the moisture balance  your scalp needs. However, external hydration is still vital. Apply a lightweight, water-based scalp serum or mist before heading outdoors. Look for products with hyaluronic acid or aloe vera, which draw moisture to the scalp without creating heaviness. Spray these treatments directly onto your scalp in sections, massaging gently with your fingertips so it properly absorbs and circulates. According to Healthline , applying an external hydration method like aloe vera, can not only keep your scalp hydrated, but also promote growth.  Shield Your Scalp From UV Damage UV rays penetrate through hair to reach your scalp, causing sunburn, premature aging, and increasing skin cancer risk. Creating a physical barrier helps to defend against these harmful effects. Wear a wide-brimmed hat whenever possible, choosing breathable fabrics such as cotton or linen that won’t trap heat. When hats aren’t practical, use a scalp-specific sunscreen with at least SPF 30. Apply it directly to your part line and any areas where your scalp shows through.  Some hair products now include UV protection, offering dual benefits of styling and sun defense. You could also try a new hairstyle for hot and humid weather  to help minimize sun exposure by keeping your hair closer to your scalp. Cleanse Without Over-Stripping Summer heat triggers increased sebum production, leading to greasier roots and potential buildup. However, washing your hair too often strips away natural oils, causing your scalp to overcompensate by producing even more oil. Try washing every other day or every two days during particularly hot spells. Use a gentle, sulfate-free shampoo   that cleanses without harsh detergents. Focus the shampoo primarily on your scalp rather than your hair lengths, massaging with your fingertips (never your nails) to remove buildup while stimulating blood flow. Create Cooling Treatments at Home When you need immediate relief from the heat, simple at-home treatments can provide soothing comfort. Aloe vera gel straight from the refrigerator offers instant cooling and healing properties. Apply it directly to your scalp, leave for 15–20 minutes, then rinse thoroughly. Peppermint oil mixed with a carrier oil such as jojoba creates a natural cooling sensation while promoting circulation. Use just a few drops diluted in a tablespoon of carrier oil. These treatments help nourish your scalp during summer heatwaves with ingredients you likely already have at home.

This year, the World Spa Awards named Dubai the World’s Best Spa Destination . The global honor doesn’t go to one hotel or resort, but to entire regions that shape how travelers think about wellness. Atlantis, The Palm in Dubai From Austria’s alpine thermal towns to the hammams of Morocco, these destinations show how spa culture is both ancient and forward-looking. Dubai — United Arab Emirates (Winner) The Lana - Dorchester Collection. Photo credit: Expedia Travel Creator Program Dubai topped the list this year by proving it can do everything, all at once. The city has built an ecosystem where hammam rituals, couture beauty, and diagnostics-driven longevity live side by side. You can spend a morning in the sleek Dior Spa at The Lana , book a full assessment at the Longevity Hub by Clinique La Prairie at One&Only One Za’abeel , and still have time to swim through the AWAKEN Wellness hydro circuits at Atlantis The Royal . It isn’t just volume; it’s variety. Dubai’s spa culture thrives on scale, design, and access. By gathering global brands and local traditions under one skyline, the city has become a showcase for what wellness tourism can look like when resources and ambition meet . Australia The Langham, Gold Coast and Jewel Residences. Photo credit: Expedia Travel Program Australia earned its place with a balance of natural assets and hospitality polish. Along the Gold Coast, the Chuan Spa at The Langham and Spa by JW at JW Marriott bring structured wellness programs into luxury hotels, while down in Melbourne, Alba Thermal Springs and Peninsula Hot Springs lead the country’s thriving hydrotherapy culture. Australians treat spas as lifestyle spaces rather than rare indulgences, which is why visitor numbers at hot springs have climbed year on year. It’s a destination where you can pair surf lessons with mineral baths, or follow a city break with a restorative coastal retreat. Austria Hotel Norica THERME, only 3 minutes away from Alpenetherme Gastein. Photo credit: Expedia Travel Creator Program Austria is where European medical spa culture was born, and it hasn’t slowed down. Clinics like MAYRLIFE Altaussee continue to refine the Mayr method of digestive health and longevity, while the Gastein Valley remains famous for its radon-rich waters and alpine thermal complexes like Alpentherme and Felsentherme. In 2024, Austria’s thermal spas welcomed 8.6 million visitors , a 1.4 % rise from the year before, and the sector supports thousands of jobs nationwide. Here, a spa trip isn’t a luxury holiday — it’s woven into the national health system, and that depth of integration makes Austria a global model. Bali (Indonesia) COMO Shambhala Estate in Ubud, Bali. Photo credit: Expedia Travel Creator Program Bali’s nomination is no surprise. Its name is practically shorthand for holistic retreats and healing holidays. Ubud is home to COMO Shambhala Estate , one of the world’s most admired integrative retreats, while Mandapa, a Ritz-Carlton Reserve layers Balinese ritual therapies onto modern spa menus. The island’s wellness sector is estimated at nearly US$7 billion annually , and it remains Asia’s strongest contender for travelers seeking a blend of yoga, meditation, massage, and energy work. Few destinations combine affordability, design, and atmosphere quite like Bali. California — United States Rosewood Sand Hill in Menlo Park. Photo credit: Expedia Travel Creator Program California represents the American spa story: part innovation, part natural heritage. In Silicon Valley, the Asaya Spa at Rosewood Sand Hill draws locals seeking resilience and mindfulness. Down south, Golden Door has been setting standards for structured retreats since the 1950s, while Two Bunch Palms keeps Desert Hot Springs on the wellness map with its mineral pools. The U.S. spa market as a whole logged 187 million visits in 2024 , generating US$22.5 billion in revenue, and California accounts for a leading share of that activity. Wellness here stretches from urban mindfulness hubs to desert sanctuaries, making it a leader in both volume and variety. Jamaica Jamaica Inn in Ocho Rios. Photo credit: Expedia Travel Creator Program Jamaica keeps its spa identity intimate and boutique. At Rockhouse Spa in Negril , treatments unfold cliffside with waves below. The Ocean Spa at Jamaica Inn offers open-air pavilions facing the sea, while Round Hill Spa in Montego Bay merges heritage design with modern therapies. What stands out is the island’s ability to tie wellness directly to its natural environment. Jamaica may not have the scale of Dubai or Austria, but its spas offer a sense of place that keeps travelers returning year after year. Maldives JOALI BEING is located on a private island. Photo credit: Expedia Travel Creator Program In the Maldives, the spa isn’t an amenity — it’s the core of the travel experience. JOALI BEING positions itself as the world’s first “wellbeing island,” with every element designed around health and restoration. At Waldorf Astoria Ithaafushi , the spa features the country’s first Aqua Wellness Centre , an intricate circuit of jets, sauna, and cold plunge. The islands now host over 170 resorts , nearly all of them with full-service spas, making wellness the country’s most consistent tourism draw. Guests fly across oceans not just for turquoise water, but for the ritual of spa itself. Mexico Nizuc Resort and Spa in Cancun. Photo credit: Expedia Travel Creator Program Mexico brings together ancient traditions and cutting-edge science. At NIZUC Spa by ESPA in Cancún , guests move through a full thermal circuit before sampling Mayan-inspired treatments. At the other end of the spectrum, SHA Mexico near Costa Mujeres runs advanced longevity programs with diagnostics and anti-aging protocols — programs that helped it win the World’s Best Longevity Program 2025 . Mexico’s wellness tourism market generated USD 17.3 billion in 2022 and is projected to grow to USD 43.1 billion by 2030 . It is one of the few places where you can spend a morning in a temazcal sweat lodge and an afternoon with a medical team. Morocco Spa at the Royal Mansour Marrakech. Photo credit: Expedia Travel Creator Program Morocco’s spa culture begins with the hammam — a tradition so widespread that there are an estimated 12,000 hammams operating nationwide . Luxury hotels have elevated this heritage into high design, none more so than the Royal Mansour Spa in Marrakech and its new counterpart in Casablanca. Travelers come to Morocco not just for treatments but for immersion in a cultural ritual that has lasted centuries. It is living proof that spa culture doesn’t need reinvention to feel fresh — sometimes, authenticity is the ultimate luxury. The destinations on this list shape the kind of wellness you’ll experience. Dubai demonstrates how ambition and investment can create a spa capital almost overnight. Austria and Bali draw from tradition. California and Mexico ride the wave of wellness innovation. Jamaica and the Maldives remind us that setting matters, while Morocco proves ritual still carries unmatched power. For travelers, the choice is less about “where to spa” and more about what kind of wellness story you want to step into — heritage, science, luxury, or local culture.

Shortly after I moved to Italy from Canada, I found myself in a rural cascina, a farmhouse, hungry for fresh fruit and scanning for strawberries. It was November. In Toronto, I could buy strawberries year-round — pale and watery in winter, perhaps, but always there , wrapped in plastic and flown from far away. Fruit market in Sicily. Photo credit: Isola Chambers There, in the Lombardy countryside, the farmer gave me a look somewhere between bemused and impatient. “Fragole? Beh, devi tornare a maggio,” he said, as if it were obvious. Strawberries belong to May, not to November. That small exchange caught me off guard. It made me feel… entitled. Of course, if I had searched through a big supermarket I almost surely would have found imported strawberries. But that would have missed the point. And it certainly isn’t the Italian norm. Markets move with the rhythm of the seasons. If it isn’t rapini’s time in your region, you don’t eat rapini. The rule is unspoken yet firm. Yes, it can be frustrating. Yes, it took some time to adjust to. But as the months have passed here in Italy, I have begun to see it differently: not as limitation, but as a way of living in step with time and nature itself. Flooded rice field in Lombardy. Photo credit: Isola Chambers —— So many of us in this modern moment are trained for immediacy. Almost anything can be ordered on demand: food, packages, entertainment, conversation. Mangoes in February; asparagus in December; strawberries all year long. For me, Italy has disrupted those habits. Eating here is tied to patience. You wait for what the land gives, and, when it arrives, you celebrate it. The first figs in late summer feel like an event; porcini mushrooms in autumn send families into the woods with baskets. Meals become seasonal markers, edible ways of keeping time. It feels a little like hearing your favorite song play on the radio compared to our oh-so-frequent sequence of choosing a song, searching it, and pressing play on Spotify. The joy isn’t only in the song itself, but in the waiting, the surprise, the way it breaks into an ordinary moment. Seasonal eating works the same way: the wait sharpens the pleasure, and anticipation becomes part of the nourishment. —— Eating seasonally is also eating regionally. The philosophy has a name: chilometro zero — kilometer zero — meaning food that comes from as close to home as possible. It’s not a passing trend here, it’s simply how things are done. On the sea, people eat anchovies, clams, and swordfish pulled from the water that morning. Drive just five kilometers inland, and the menu changes to wild boar and mushrooms. The food doesn’t come to you; you go to the food. The craving changes direction. It is no longer a demand placed on the land, but a hunger shaped by what the land offers in its own time. Though I grew up in Canada, my mother is Italian. When I visited my nonna as a child, in her house on the Tyrrhenian coast, our meals came almost entirely from the sea. On the rare evening when she craved something different, something with a capital M — meat — it meant driving up into the mountains, winding along narrow, nerve-inducing roads, until we found a trattoria serving food from la terra instead of il mare . If I ever suggested that we might be able to find ragù, sausages, or boar in our bustling seaside town, the response was always the same: “Ma non si fa… al mare si mangia pesce.” Get it into your head, little one. On the sea you eat fish. Grandparent and child on the Tuscan sea. Photo credit: Isola Chambers —— As a child, blissfully spending summers in that lively little town, waking early to watch the fishermen bring in their catch was a rare but sacred ritual. I would walk alone to the port, entranced by the skin of the mariners, thinking that it looked as if it could endure anything. I would close my eyes and breathe in through flared nostrils as much of the briny fish smell as I could, proud of how much I loved it. I would think about my grandfather, fifty years earlier, standing on that same pier, snatching a raw shrimp here, a sea urchin there, talking with the marinai . Even as a young child I was learning what it meant to let the sea dictate the menu, and to find joy in what was offered. Years later, the first time I dove for a sea urchin and cut it open on the beach, my mother laughed and said, “You know you’re eating the story of your family right now.” That’s exactly what it felt like. Each season, each region, holds its own narrative, its own stories. Eating becomes an act of belonging. It becomes an act of remembering, and of participating in the rhythms of time and place. —— I moved to Italy a year ago. Now I look forward to the edible markers of my time. The arrival of strawberries in May feels like a gift. Seasonal eating reminds us that wellness is not only about what we eat, but about how we align ourselves with patience, rhythm, history, and place. It is about waiting, and in waiting, finding joy. Like hearing that favorite song on the radio, the sweetness lies in the moment when anticipation meets arrival. Italy has taught me to listen for those moments and to taste them fully when they finally come. About the author: Isola Chambers is a writer and editor based in Milan, working at the intersections of memory, culture, decolonization, and resistance.

Editor’s Note: In this article, Nigerian writer Peace Nwoha takes us inside Igba Ota-omu , the traditional age-grade retirement ceremony of the Ohafia people in Abia State, Nigeria . This cultural festival is a rite of passage—it strengthens community bonds, honors elders, and reflects the resilience of one of Nigeria’s most distinctive ethnic groups. Through food, music, dance, and shared responsibility, the Igba Ota-omu shows how cultural heritage continues to shape health, identity, and collective belonging. The air in Elu, the heart of Ohafia in Abia State, glistened with morning cold as the steady pounding of the Ikoro drum could be heard in the distance, summoning Ohafia’s sons and daughters to the village square. The sleepy village was now stirring with excitement, and thick logs of wood were placed across the junctions as barricades to keep the fleet of cars from flooding the streets. Ota-omu celebrants listening to the chairman's address under a tent. Photo credit: Peace Nwoha Large umbrellas stuck through the crowd, shielding men or women dressed in white lace blouses and double wrappers from the dust. Their steps matched the rhythm of the drummers beside them, and their voices echoed with the songs of the men, women and children who surrounded them. Elderly people gazed with longing from their windows as they remembered a time when three days were set apart to honour them during their Ota-omu ceremony, and they were the centre of attention in the community. Friends and well-wishers accompanying a celebrant to the village square. Photo credit: Peace Nwoha Mrs Chika, who had her Ota-omu Ceremony three years ago, described it as “The happiest day of my life because I am being celebrated while I’m living. I have spent years attending others’ ota-omu ceremony and celebrating my children’s birthdays; this one is for me before the next one, which is my funeral.” This is not just any ceremony but one that the Ohafia people hold with reverence and look forward to throughout their lives. People come in from around the world to capture the sights and sounds of the event and also reconnect with family and friends. The Origin of Igba Ota-Omu Igba Ota-omu, or the traditional age grade retirement ceremony, is as old as the Ohafia community. Children within three years age difference are grouped into an Age-grade and given responsibility under an older Patron. As they come of age, they are given a name for the age grade (Izara Afa) and are officially recognised. Wherever members of an Age grade may travel in the world, they would always be united under a common identity. A member of Aka ji Aku  (The hand that wields wealth) age grade in Los Angeles can meet another member based in Turkey and instantly feel that kindred spirit as they hail each other ‘ Aka ji aku kwenu !' The active members of the age grade are tasked with the administration of the affairs of the community and are given projects to undertake. These projects could include repairing roads, construction of drainage systems and boreholes, repair and construction of schools, etc. Only when these projects have been completed can the age grade be permitted to do their Ota-omu. It fosters a sense of responsibility within the community without over-reliance on external sources to develop the land. A celebrant presenting her Ahu delicacy at the square during the Isu-ahu ceremony. Photo credit: Peace Nwoha The Walk of Resilience As the day brightens, the village square transforms. Wrappers of Gold and crimson shimmer in the heat, and the ground vibrates with each bang of the traditional gun. Ohafia war dancers mark their presence, wildly erupting into the crowd and remerging, jerking their bare chests to the beating of the drums. The hall is packed with the celebrants as the paramount ruler addresses them and marks the ceremony open. After the address, they troop outside and form single files to begin the walk through the villages. This walk is a testament to the strength and agility of the Ohafia people who troop through the dusty and tarred roads, hilly and lush terrain of the neighbouring villages while chanting songs of victory and praise. On rare occasions, a young man dressed in the traditional white shirt and double wrapper can be seen on the line with the older celebrants. In instances like this, the father who is celebrating the Ota-omu may be too incapacitated to take the walk, and his son represents him instead. Well-wishers follow their mother or father closely, offering bottles of water, hand fans or handkerchiefs as they request. Mr Ukoha, a celebrant who participated in the walk, remarked that “I made sure that I walked through the villages to display that I am retiring in one piece and still very agile.” They end the walk by reassembling in the town hall, where they are addressed by the ruler and then handed their certificates of retirement. The incoming age-grade also officially bids them farewell as they disperse to their various homes to prepare for the next phase of the ceremony. Gifts, Giving, and Feasting The next day is for exchanging gifts and welcoming well-wishers. A large chair is placed within a small tent at the entrance of the house and decorated with native wrappers. The celebrant in a lavish George wrapper and matching blouse sits on the chair, swinging her woven fan across her glistening face while welcoming well-wishers. The smell of jollof rice and peppered goat meat fills the air as seated guests salivate at the metallic trays holding an assortment of fried chicken, goat meat, Soups and mounds of garri while waiting to be served. High-life music boomed through the speakers and new guests strolled towards the corridor, clenching white envelopes and cash which would be exchanged for soap, salt, ankara cloth and other gift items. The celebrant shows appreciation for the gifts given to them by handing out household items and ensuring that guests are well fed. The celebration continues into the dead of the night as glasses of milky palm-wine get refilled amidst outbursts of jokes and laughter. As the ceremony drew to a close, I stared at my relatives who were still seated under the tents and engaged in heated arguments. My grandfather’s favourite quote, “Osisi olu anaghi eme ofia”, came to my mind. It means that one tree cannot make a forest. Ohafia people recognise that trauma must be released, and to foster both individual and societal wellbeing, it is achieved through celebrating life within a shared heritage. About the author: Peace Nwoha is a dentist who enjoys writing lifestyle, travel and health-related content.

Editor’s Note At Green Sea Shells, we believe wellness is not only about treatments and trends but also about the rituals of care that cultures have preserved for generations. In this piece, Pakistani writer Zumrah Tariq offers a window into postpartum traditions from her Punjabi heritage — practices rooted in nourishment, rest, and community. Across cultures, we see that maternal health is sustained not just by medicine, but by presence, patience, and belonging. As we share them here, our mission is to hold space for both cultural memory and modern wellness, showing how each can enrich the other. The challenges a woman faces during and after giving birth are eased not always solved by medicine, but by the warmth of loved ones, their calming voices, and the rituals passed from one woman to another. Postpartum Care in Punjabi Tradition Growing up in a traditional Pakistani, Punjabi joint family, I watched a kind of postpartum care rarely seen in modern wellness spaces. It's not clinical or documented but is deeply understood and tested. I have attempted to bring some of these wise pearls to you through this article as it fascinates me as my great grandmother use to say ‘It increases when you share it, whether its food or knowledge’ In the final weeks before labor, the preparation usually begins when a local birth attendant, often an older woman known to the community, we also call them ‘daai’ visits daily to massage the expecting mother. Her hands work intuitively, softening tight muscles, easing tension in the hips and back, gently readying the body for what’s to come. Squatting exercises are encouraged, not at a gym, but at home, on mats, coached lovingly by women who’ve done this many times before. They often suggest squatting more as the time is approaching. Each night, a warm glass of milk, enriched with a spoonful of desi ghee is served for nourishment. It’s a small ritual that gives the body the strength for transformation it's going to undergo. Her hair is massaged with oil and often the entire body. She is almost never left alone. After the birth, the healing rituals are more intense symbolically and practically. The mother is often suggested to squat over a warm stone placed beneath her. Over it, jaggery infused water is poured, releasing herbal steam that rises gently into the postpartum body. This simple and powerful act is believed to cleanse, shrink, and heal from within. This sounds a bit extreme but the older ladies make it seem simple. It's sometimes not only jaggery/Gur but other herbs as well. Jaggery is infused with water for a traditional recipe. Photo credit: Zumrah Tariq As I try to sum it all up, I recall being just 10 years old when my younger brother was born. The memories are still vivid. My mother resting on a bed in her maternal home, her own mother gently massaging her hair, and her sister-in-law walking in with a sweet dish made with desi ghee. I remember my elder cousins gathered around, watching over my newborn brother. I had no idea that I was carrying those memories so vividly in me until my close friend gave birth, it was these experiences at home and the old, trusted tips from my grandmother that guided me. I found myself instinctively knowing how to help and how to comfort, what to offer, and when to simply be there. For 40 days, a sacred time known as ‘ chilla ’ in Punjab, the mother is not left alone. She’s never expected to “bounce back” or “get back to work.” Instead, she’s wrapped in care. Her meals are thoughtfully prepared, often rich in jaggery, almonds, and desi ghee foods believed to restore energy and rebuild strength. Other foods like chicken and lamb broth have mild spice levels. Breastfeeding is supported with encouragement and comforting acts like warm compresses are applied to her chest to ease discomfort, it also supports milk flow. They would encourage the woman to eat healthy by saying ‘This will show up in your milk and will affect the baby’. Her drinks aren’t just water, they're warm infusions of saunf (fennel) and elaichi (cardamom) , calming to the gut and spirit alike. Her body is massaged regularly with almond oil to improve circulation, ease soreness, and offer comfort. It is believed that it will help her to maintain her weight and manage postpartum bleeding. It also indirectly prevents colic in babies who are breastfed. The baby, too, is lovingly tended. Warm infusions of saunf (fennel)  and elaichi (cardamom) , a traditional recipe. Photo credit: Zumrah Tariq Each day begins with a warm oil massage and bath. His soft head is gently shaped by laying him on a hand-sewn bag which is filled with wheat grains or rice often by elderly women in the household, who remember doing the same for their children. If the baby shows signs of colic, Betel leaves (traditionally believed to soothe) are wrapped around the belly in soft mahmal cloth, offering relief without modern medicine. I feel the important thing I learnt is the patience executed by those around her for allowing her to rest and making her believe that her health is important, her comfort is a priority and they all are there for her. Being a doctor, I come across postpartum complications especially related to mother’s mental health and these women might not know exactly how they do it, but these traditional practices help prevent postpartum blues and other mental challenges a woman feels. Therapies are now popular in the Western world, but I feel this is a more personal and warm way to deal with and prevent it. Although allopathic treatments have advanced and offer tried and tested solutions to many problems, the extent of care these traditions provide for the mother and baby holds a far deeper and more effective role, one that simply can’t be neglected. Preserving these traditions while practicing them safely allows us to honor our heritage and continue offering new mothers not just recovery, but belonging, care, and resilience. About the writer: Zumrah Tariq is a licensed medical doctor and health writer who blends clinical expertise with a passion for making complex medical topics clear, practical, and accessible.

Editor’s Note: In this article, Nigerian writer Promise Ojokoh reflects on the Yoruba naming ceremony, known as Ìkosèwàjù Ọmọ , or “the child’s stepping forward.” The Yoruba are one of the largest ethnic groups in Nigeria, with rich traditions that connect family, food, and community. Naming, in this context, is more than a formality—it is a celebration of identity, continuity, and care. Each name carries blessings for the child’s life, while the gathering itself affirms that to live well is to be rooted in community and culture. In Yoruba culture, when a child is born, it is more than just the arrival of new life. It is something everyone far and near celebrates. One of the most important parts of this celebration is the naming ceremony, called Ìkosèwàjù Ọmọ. This means “the child’s stepping forward.” I know this tradition not just from observation but from being an insider myself. I am Edo and Yoruba by heritage, my mother is Yoruba, and I was given my names in such a ceremony. I carry seven names, including four Yoruba names. I am also the first-born in my family, so I witnessed the naming ceremonies of my three younger siblings as well. I  still have baby photos from my own naming ceremony, and sometimes I look at them to remind myself of how that day tied me into my family’s story. Even though I was too young to remember the day, the photos keep the memory alive for me. Why the Ceremony Happens on the Eighth Day The naming usually takes place on the eighth day after birth. In those first seven days, the child is celebrated quietly, and prayed for, but only on the eighth day is the baby officially welcomed to the world. I still remember how our house came alive during my siblings’ naming ceremonies. Family members traveled in from far away, and even neighbors across the street joined in. That support, love, and presence always forms the heart of the ceremony. The event is also full of symbolism. Elders (usually older uncles) bring items like honey, salt, water, kolanut, and alligator pepper. Each item carries a blessing and spiritual meaning: honey for sweetness, salt for resilience, pepper for courage. These are not just ritual items. They connect to everyday Yoruba life, where food and values go hand in hand, reminding us that wellness is about what we eat and how we live. Food, Music, and Laughter No naming ceremony is complete without music and food. Drummers play rhythms people will dance to, everyone smiles and the air is full of laughter. Plates of jollof rice, pounded yam, and egusi soup are shared, with soft drinks passed around until everyone is satisfied. People dining at a naming ceremony in Nigeria. Photo credit: Promise Ojokoh As a child experiencing the naming ceremonies, I loved how the whole street seemed to come alive on those days. It was never just about the baby. Eating and dancing together is an important part of the culture. Sharing food and celebrating together is also a form of communal well-being. It nourishes the body and strengthens the bond within the community. The Meaning of Names The calling out of the names was always the fun part. Every member of a family could give a name to the child, so one baby might end up with close to twenty names. Each name is considered a prayer for the child’s wellness and a source of good luck, which is why they are so important. That is also why Yorubas everywhere in the world carry special names with deep meaning. During the ceremony, the head of the gathering calls each name out, one by one, and everyone responds with prayers for the child. People responding with prayers at a Yorubu naming ceremony in Nigeria. Photo credit: Promise Ojokoh A name isn’t just for show. It tells you where you come from. As Damson Idris once said, “It’s funny when you say ‘Adamson.’ I was named after my granddad Adam Alade Idris, father of all nations… Alade means ‘He who was crowned.’” Some names are even more special because they tell a story about the child’s place in the family. For example, Yoruba twins are always called Taiwo (Taye) and Kehinde. Taiwo means “the first to taste the world,” while Kehinde means “the one who comes after.” A child born after twins is often named Idowu, and the one that comes after Idowu is called Alaba. These names are more than labels. They are important markers of history, spiritual belief and family order. They remind everyone that each birth is part of a larger story. Writer Oyinkan Braithwaite once explained it this way: “Yoruba people have a custom of naming twins Taiwo and Kehinde. Taiwo is the older twin, the one who comes out first. Kehinde, therefore, is the second born twin. But Kehinde is also the older twin, because he says to Taiwo, ‘Go out first and test the world for me.” Outside Nigeria Even outside Nigeria, Yoruba families in the diaspora keep the tradition alive. I once attended a naming ceremony in the UK where the baby was born to Yoruba parents who were immigrants. They tried their best to keep the tradition alive with the order of the ceremony, the music, and the food. This is a reminder that traditions can travel, adapt, and still hold meaning. More Than a Ceremony For me, the Yoruba naming ceremony is not just about welcoming a baby. It is also about identity, because the names given at the ceremony follow you for the rest of your life and carry the “good luck” we believe they bring. My dad once told me: “Whenever I call your name, I’m reminded of your purpose in life.” This is why names matter. In a world where so many people feel alone, the Yoruba naming ceremony carries a simple truth both practically and spiritually. To be named is to be loved and rooted in culture and community. A naming ceremony is so more than tradition—it is the first gift of identity, belonging, and purpose in life. About the author: Promise Ojokoh is a writer and culture-keeper from Nigeria, of Edo and Yoruba heritage. He finds home in stories that weave together identity, heritage, and belonging.

Every evening at our dinner table, the conversation inevitably turns to stress. My 10th grader, like many teenagers today, manages a demanding schedule—Advanced Placement (AP) classes, test preparation, extracurricular activities, social engagements, and the constant allure of her smartphone. Friends with high schoolers share similar experiences. At social gatherings, discussions have shifted from vacations and hobbies to concerns about burnout before college even begins. The pressing question has evolved from: "How can our kids succeed?" to "How can we prevent this from becoming unhealthy?" The statistics make it clear: this is a critical moment for teen well-being. According to the Centers for Disease Control and Prevention (CDC), 42% of high school students reported feeling persistently sad or hopeless in 2021, an increase from previous years ( CDC, 2024 ). Anxiety and depression are now among the most common concerns for adolescents, exacerbated by academic pressure, social media, and disrupted sleep patterns. However, amidst the challenges, a shift is occurring. Schools, wellness organizations, and even teenagers themselves are recognizing the issue and actively working toward solutions. Mental Wellness: Tackling Anxiety, Burnout, and the Digital Dilemma Today’s teenagers exist in a state of constant stimulation. Notifications, assignments, group chats—there’s no off switch. I've watched my daughter scroll through TikTok for hours, hoping to "relax," only to end up more anxious than when she started. Research supports what we’re witnessing. A study published by the USC Rossier School of Education found that excessive social media use is linked to higher levels of anxiety and depression in adolescents ( USC, 2024 ). Teens, however, are taking notice of these effects. A 2022 study by the Pew Research Center found that 54% of teenagers say they spend too much time on their phones, and many are actively trying to cut back ( Pew Research, 2022 ). Some have implemented “no-phone” hours, set app time limits, or even switched to flip phones to minimize distractions. Beyond personal efforts, schools are stepping up. States like Illinois and Oregon now allow students to take mental health days off, recognizing that burnout is as serious as physical illness ( American Psychological Association, 2023 ). More schools are incorporating Social-Emotional Learning (SEL) programs that teach stress management techniques like breathwork, mindfulness, and self-regulation. These initiatives are a step forward, but normalizing conversations about mental health at home is just as essential. Emotional Wellness: Navigating Self-Esteem in a Filtered Reality Each time my daughter checks her phone, stress subtly creeps in. What starts as an innocent scroll through social media or a quick check on grades slowly builds into an undercurrent of comparison, pressure, and self-doubt. Research from the Joint Economic Committee of the U.S. Congress revealed that Instagram worsens body image concerns for one in three teenage girls ( JEC, 2021 ). Although tech companies have introduced "wellness" features like screen time reminders and content moderation, the fundamental issue remains: social media perpetuates unrealistic beauty standards and curated perfection. To counteract this, schools and organizations are implementing media literacy programs that teach teens to critically evaluate what they see online. Programs like Girls on the Run integrate confidence-building activities with physical fitness, helping young girls develop self-esteem beyond social media validation. Meanwhile, companies such as Nike have launched campaigns emphasizing authentic, unfiltered beauty ( Nike Japan, 2025 ). The goal isn't just to boost confidence but to redefine where confidence comes from. Social Wellness: Addressing the Loneliness Epidemic Despite being more “connected” than ever, today’s teens are lonelier than previous generations. A Pew Research Centerstudy found that 36% of teenagers report feeling serious loneliness, even when they are active on social media ( Pew Research, 2022 ). Unlike past generations, where friendships were formed through spontaneous meetups and after-school hangouts, many teens now rely on group chats and Snapchat streaks to maintain relationships. While these digital interactions provide some sense of connection, they often lack the depth and emotional support of real-life friendships. Recognizing this issue, schools and communities are pushing for more in-person interaction. Initiatives like Teen Wellness Days provide students with device-free activities such as hiking, yoga, and creative workshops. Some schools have also designated “no-phone” lunch periods to encourage face-to-face conversation. Social wellness isn’t about the number of followers; it’s about having real, dependable friendships. Teen Stress & the Role of Schools and Parents Q: What are signs of stress in teenagers? A: Common signs include changes in sleep, irritability, declining grades, and withdrawal from friends or activities. Early recognition allows parents and schools to provide support. Q: How can schools reduce stress for students? A: Schools can reduce stress by balancing academic load with wellness programs, offering counseling resources, and encouraging physical activity and creative outlets. Physical Wellness: Prioritizing Sleep, Nutrition, and Digital Detox Teenagers today are chronically sleep-deprived. Between late-night studying, endless scrolling, and early school start times, many run on caffeine and stress. According to the CDC, more than 70% of high school students fail to get the recommended eight hours of sleep per night ( CDC, 2024 ). Part of the problem is excessive screen time. The Sleep Foundation reports that blue light exposure from screens can delay melatonin production, making it harder for teens to fall asleep (Sleep Foundation, 2023). Poor nutrition compounds the issue, with energy drinks and grab-and-go meals often replacing balanced, nourishing food. In response, wellness retreats and structured programs are stepping in. The David Lynch Foundation’s Quiet Time Program introduces Transcendental Meditation in schools, helping students reduce stress and improve focus in just 15 minutes a day ( David Lynch Foundation, 2025 ). Programs like FRIENDS Resilience and Skyterra Young Adult Wellness Retreat provide structured environments where teens can learn better sleep hygiene, stress management, and balanced nutrition ( Friends Resilience, 2025 , Skyterra, 2025 ). These programs illustrate that small, intentional changes—consistent sleep schedules, mindful eating, and screen boundaries—can have a profound impact on teenage well-being. Global Innovations Supporting Teen Mental Health Across the world, organizations and researchers are finding new ways to support adolescent mental health—through technology, peer-based interventions, and culturally relevant support systems. These initiatives highlight how communities are tackling the youth mental health crisis in ways that can be adapted globally. 1. Wellness Vibes – India Mental health stigma remains a significant barrier for young people seeking help, especially in schools. Wellness Vibes , a program in India, is designed to address this challenge by providing mental well-being support across entire school ecosystems—including students, teachers, parents, and administrators. According to HundrED, the program integrates counseling, workshops, and emotional resilience training to create a culture of openness around mental health 2. BeMe Health – United States As teen mental health apps become more common, BeMe Health has emerged as a personalized, digital-first solutiondesigned to meet adolescents where they are—on their phones. BeMe combines mental health content, live coaching, and crisis support to offer tailored guidance for each user. A report from BeMe Health (2024) states that nearly 70% of teen users reported feeling less stressed after using the app, demonstrating the potential of tech-driven mental health care ( BeMe Health, 2024 ). 3. Arts Beyond School (ABS) Project – Zambia In Zambia, limited mental health resources have led to innovative community-led solutions. The Arts Beyond School (ABS) Project provides art therapy and psychoeducational programming for youth aged 10 to 24, focusing on creative self-expression to reduce anxiety and improve emotional well-being. As highlighted by Grand Challenges Canada (2023), the project has seen success in using storytelling, music, and drama as tools for resilience in underserved communities ( Grand Challenges Canada, 2023 ). 4. Helping Hand – Norway Developed by Attensi and Dr. Raknes, Helping Hand is a learning simulation game aimed at preventing mental health disorders in adolescents. The game guides players through life-like scenarios to reinforce positive decision-making, facilitate discussions about feelings and thoughts, and encourage seeking help when needed. ​ 5. Neolth Inc. – United States Neolth takes a personalized, AI-driven approach to adolescent mental health. Using self-guided coping strategies, clinician-created videos, and interactive journaling, the platform matches users with evidence-based interventions. According to Neolth (2022), early studies show teens using the platform report increased emotional resilience and a greater understanding of mental health issues ( Neolth, 2022 ). 6. Onkout App– Conflict-Affected Regions In conflict-affected countries, mental health support is often inaccessible. Onkout is an innovative program that combines trauma-informed mental health peer support with financial literacy and business training, giving at-risk youth a dual pathway to emotional and economic stability. A report from Onkout (2022) highlights that this integrated model of well-being and livelihood support has helped young people build confidence and resilience in post-conflict communities 7. Youth WellTech – Global The Youth WellTech Global Co-Design Sprint engaged young people from eight countries in an 8-week program where they designed mental health technologies tailored to their cultures and communities. This initiative, led by researchers in the digital health space, allowed teens to take ownership of their well-being solutions, ensuring that interventions were not only clinically effective but also culturally relevant. The research findings were published by Phang et al. (2024) in arXiv, showcasing the potential of youth-led digital innovation ( Phang et al., 2024 ). 8. Born This Way Foundation – United States Founded by Lady Gaga and Cynthia Germanotta, the Born This Way Foundation has pioneered youth-led mental health advocacy in the U.S. Through partnerships with schools, universities, and local organizations, the foundation provides grants, education, and direct mental health support to teens across the country. A 2025 impact report highlights that 90% of youth who engaged with the foundation’s programs felt better equipped to handle stress( Born This Way Foundation, 2025 ). 9. Hopelab – United States Hopelab bridges the gap between behavioral psychology and digital design by developing science-based mental health tools for teens and young adults. Working in collaboration with researchers and healthcare providers, Hopelab creates mobile and web-based interventions to support emotional well-being. According to the organization’s 2025 annual report, teens using Hopelab’s interventions reported higher levels of self-compassion and reduced stress after just three weeks of engagement ( Hopelab, 2025 ). 10. Jennifer Ann’s Group: Gaming Against Violence – United States & Global To combat teen dating violence, J ennifer Ann’s Group has leveraged interactive gaming to educate adolescents on healthy relationships. Through its Gaming Against Violence program , the organization has published award-winning games that teach emotional intelligence, consent, and relationship red flags. The group’s 2022 impact report highlights that students who played their games showed improved understanding of relationship dynamics compared to those who only received traditional classroom instruction (Jennifer Ann’s Group, 2022). Final Thoughts Teen wellness is a movement toward healthier, more balanced lives for the next generation. From reducing screen time to improving mental health support in schools, solutions are emerging to address the complex challenges teens face today. For parents, educators, and community leaders, the key is staying informed, initiating conversations, and recognizing that while we can’t eliminate stress entirely, we can equip teens with the tools to navigate it in healthier ways. The conversation at my dinner table may always return to stress, but perhaps, over time, it will also turn to resilience. Bibliography American Psychological Association. (2023). Protecting teens on social media: What psychologists are learning . Retrieved from https://www.apa.org/monitor/2023/09/protecting-teens-on-social-media Attensi. (2022). Helping Hand: A learning simulation game for mental health education . Retrieved from https://attensi.com/helping-hand/ BeMe Health. (2024). With teens in mind . Retrieved from https://beme.com/ Born This Way Foundation. (2025). Our mission . Retrieved from https://bornthisway.foundation/our-mission/ Centers for Disease Control and Prevention. (2024). Youth mental health continues to worsen, CDC data shows . Retrieved from https://www.cdc.gov/media/releases/2024/p0806-youth-mental-health.html David Lynch Foundation. (2025). Quiet time program for schools . Retrieved from https://www.davidlynchfoundation.org/quiet-time/donate.html Friends Resilience. (2025). Resilience programs for youth . Retrieved from https://friendsresilience.org Grand Challenges Canada. (2023). Meet 20 innovators supporting youth mental health around the world . Retrieved from https://www.grandchallenges.ca/2023/meet-20-innovators-supporting-youth-mental-health-around-the-world/ Jennifer Ann's Group. (2022). Gaming against violence . Retrieved from https://jenniferann.org Joint Economic Committee, U.S. Congress. (2021). Is Instagram causing poorer mental health among teen girls? Retrieved from https://www.jec.senate.gov/public/index.cfm/republicans/2021/12/is-instagram-causing-poorer-mental-health-among-teen-girls Neolth Inc. (2022). Personalized mental health support for teens . Retrieved from https://www.neolth.com/ Nike Japan. (2025). Coach the Dream initiative . Retrieved from https://about.nike.com/en/newsroom/releases/nike-japan-girls-coaching-guide-training Onkout. (2022). Empowering youth in conflict-affected regions . Retrieved from https://onkout-web.vercel.app/ Pew Research Center. (2022). Connection, creativity, and drama: Teen life on social media in 2022 . Retrieved from https://www.pewresearch.org/internet/2022/11/16/connection-creativity-and-drama-teen-life-on-social-media-in-2022/ Phang, K., Pradhan, S. S., Ikwuegbu, C., Ramos, G., Ford, D., Okoli, E., Chishti, S. M. K., & Suh, J. (2024). Youth WellTech: A global remote co-design sprint for youth mental health technology . arXiv. Retrieved from https://arxiv.org/abs/2401.05824 Rossier School of Education, USC. (2024). New USC study sheds light on adolescent mental health crisis in the United States . Retrieved from https://rossier.usc.edu/news-insights/news/2024/august/new-usc-study-sheds-light-adolescent-mental-health-crisis-united-states Skyterra Wellness Retreat. (2025). Young adult wellness retreat program . Retrieved from https://skyterraya.com/lp/young-adult-wellness-retreat Stanford Law School. (2024). Social media addiction and mental health: The growing concern for youth well-being . Retrieved from https://law.stanford.edu/2024/05/20/social-media-addiction-and-mental-health-the-growing-concern-for-youth-well-being/ Wellness Vibes. (2024). A comprehensive whole school mental well-being program . Retrieved from https://hundred.org/en/innovations/wellness-vibes-a-comprehensive-whole-school-mental-well-being-program World Health Organization. (2024). Teens, screens, and mental health: What we need to know . Retrieved from https://www.who.int/europe/news/item/25-09-2024-teens--screens-and-mental-health

Blue Zones are regions around the world where people live exceptionally long lives, often surpassing 100 years. The secret to their longevity? A combination of healthy lifestyle choices, with a significant focus on their diet. What is the Blue Zone Diet? The Blue Zone diet is predominantly plant-based, emphasizing whole, unprocessed foods. Fruits, vegetables, grains, and legumes make up the bulk of this diet, with an emphasis on moderation in all things. Let’s delve into what makes the Blue Zone diet effective and how it can contribute to a longer, healthier life. Blue Zone diet is all about healthy longevity of life! Key Principles of the Blue Zone Diet 95% Plant-Based:  The diet is overwhelmingly plant-focused. Meat is consumed sparingly, ideally no more than twice a week. Fish, on the other hand, is acceptable daily in small portions. Minimize Dairy:  Limit intake of cow's milk, cream, cheese, and butter. An occasional egg is fine, but restrict it to no more than three per week. Cut Back on Sugar:  Keep added sugars to a minimum—no more than seven teaspoons per day. Beans Are Essential:  Make beans a daily staple, aiming for at least half a cup of cooked beans every day. Nuts Are Your Friend:  Enjoy two handfuls of nuts daily. Nuts are healthy! Celebrate Whole Grains:  Sourdough and 100% whole wheat bread are encouraged. Sourdough bread. Yum. Focus on Whole Foods:  Opt for foods that are single-ingredient, raw, cooked, ground, or fermented, steering clear of highly processed items. Hurray for antioxidants. Superfoods:  Include 'super blue foods' like beans, greens, sweet potatoes, nuts, olive oil, barley, fruits, herbal tea, and turmeric in your diet. Foods and Drinks to Avoid: Sugar-sweetened beverages Salty snacks Processed meats Packaged sweets Beverage Guidelines: Morning: Start your day with coffee. Afternoon: Enjoy tea. Evening: Have a glass of wine at 5 PM. All Day: Stay hydrated with water. Avoid: Soda and other sugary drinks. Interested in Blue Zones? For a deeper understanding, consider reading Dan Buettner’s book, The Blue Zones . Buettner’s research highlights how certain populations, such as those in Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California, USA), have low rates of chronic diseases like heart disease, cancer, diabetes, and obesity. The Importance of Purpose in Blue Zones A key aspect of life in Blue Zones is having a strong sense of purpose. Okinawans call it Ikigai, while Nicoyans refer to it as Plan de Vida. In Loma Linda, Adventists view health as integral to their faith. Across all these regions, Blue Zoners celebrate good food, family, and friends, leading lives centered around community and health. Longevity FAQs What is the Blue Zones concept? Blue Zones are regions of the world where people live significantly longer, often past 100. They share lifestyle traits such as plant-heavy diets, daily movement, and strong community bonds. How does intermittent fasting impact longevity? Intermittent fasting can improve metabolic health, reduce inflammation, and support cellular repair. Research suggests it may extend healthspan, though results vary based on timing and consistency. What role does social connection play in aging well? Strong relationships are one of the most consistent predictors of long life. Community belonging lowers stress, improves mental health, and is a hallmark of many long-lived cultures. The Blue Zone lifestyle is sustainable and offers a solid foundation for anyone looking to eat healthier, incorporating more vegetarian food into their diet. It's not just about what you eat, but how you live—focusing on purpose, community, and moderation in all things.

Let’s get one thing straight: protein powders should never be your go-to . At least not in my world. As someone who focuses on real, whole foods for wellness and nourishment, I look at protein powders as a backup plan—not a foundation . If I can get my protein from food, I will. And I frequently do. Most days, I find ways to work in plant-based protein through meals that feel good and fuel me well. Think chickpea flour pancakes, tofu with plant-based Just Egg for my daughter, moong dal khichdi, sprouted lentils, edamame, hemp seeds, cooked chickpeas and black beans, nut butters, and whole grains like teff, quinoa, and millet. But then there are those days—when dinner is a mystery and lunch was just fruit between meetings. That’s when I reach for almond milk, mangoes, acai or some berries, and just half (or even a quarter) scoop of a protein powder I trust. I don’t rely on protein powders. But I do keep a few clean ones on hand that I actually use—and this list includes the ones I personally go back to again and again. Making a breakfast chocolate smoothie! Your Protein Questions, Answered Which protein powder blends best in smoothies? Powders with smoother textures, like Orgain or Garden of Life, blend easily into smoothies without chalkiness. Adding fruits or nut butters can also improve taste and texture. Are plant-based powders better for digestion? Plant-based powders often include fiber and are dairy-free, making them easier to digest for many people compared to whey. However, the best choice depends on individual tolerance and gut health. What’s the most budget-friendly protein option? Brands like Orgain and NOW Sports offer high-protein servings at lower cost per scoop. Buying larger tubs at Costco or subscribing for repeat delivery can also cut the price. My Favorite Plant-Based Protein Powders (And How I Actually Use Them) 1. Vega Organic All-in-One Vegan Protein Powder (French Vanilla) Label Serving: 25g protein per scoop My Use: ¼ to ½ scoop Why I Like It: Light vanilla flavor, smooth blend, gentle on digestion I blend it with homemade almond milk and frozen mango. I appreciate that it doesn’t clump, isn’t gritty, and has added vitamins and greens. It’s a powder I’ve trusted for years, especially when I want something light and versatile. 2. Orgain Organic Vegan Protein Powder (Creamy Chocolate Fudge) Label Serving: 21g per 2 scoops My Use: 1 scoop Why I Like It: Chocolate flavor that even my daughter loves I blend this with oat milk - It’s indulgent without being too sweet and works well in a pinch. Some people even use it in baked goods! 3. Global Healing Vegan Protein Powder (Vanilla) Label Serving: 20g per scoop My Use: ½ scoop or less Why I Like It: Ultra-clean ingredients, unsweetened This one is for experienced protein powder users. It’s not sweet and has a grainy texture, but if I blend it with almond milk, strawberries, and dates, it becomes a nutrient-dense shake I feel good about. 4. Herbalife Formula 1 Shake Mix (Cookies & Cream) Label Serving: 9g per 2 scoops My Use: ⅓ to ½ scoop Why I Like It: Surprisingly satisfying for a treat-style shake I don’t use Herbalife often, but I enjoyed the sample I received from a student. One packet stretched into three shakes. It's best for when you want a sweet-tasting protein that doesn’t wreck your gut. 5. Shakeology Protein Powder (Strawberry) Label Serving: ~16g per scoop My Use: Less than a full scoop Why I Like It: Nutrient-dense blend with probiotics and superfoods This is my “in-case-of-nutritional-emergency” protein. It’s pricey but delivers on quality and taste with over 70 superfoods, digestive enzymes, and adaptogens. My go-to flavor is strawberry. 6. Garden of Life Organic Protein Powder (Vanilla) Label Serving: 22g per scoop My Use: ½ scoop Why I Like It: Subtle vanilla taste, includes sprouted ingredients One of my all-time favorites. It includes sprouted quinoa, chia, lentils, and more. I love mixing it with homemade almond milk and a dash of cinnamon. Smooth, subtle, and nourishing. Homemade Almond & Oat Milk: Why I Make My Own Store-bought nut milks are convenient, but they often contain additives like gums, oils, and preservatives. I started making my own almond and oat milk using the ChefWave Nut Milk Maker, and the taste is on a whole other level. It’s cleaner, creamier, and better for my digestion. Plus, I get to control what goes in— a tablespoon of oats or almonds, two pistachios, two cashews, water, maybe a date or two, and nothing else. What to Watch for in Protein Powders Even if you only use them occasionally, always check the label. Try to avoid: Added sugars or artificial sweeteners Gums and thickeners (like carrageenan) Unnecessary fillers Low-quality isolates Common allergens, if they affect you Look for organic, non-GMO, and third-party tested powders with fewer ingredients. Bottom Line I don’t live on protein shakes. But I do use them—sparingly, purposefully, and only when real food isn’t enough. These six powders are clean, versatile, and worth keeping around for those days. If you're looking for plant-based options that won’t wreck your gut, try starting with just a quarter or half scoop . That alone can go a long way. 🛒 Want to try these? Browse my Amazon Storefront here for everything I’ve mentioned, from powders to smoothie add-ins and nut milk tools.

Hawaii’s islands have always been more than destinations—they’re places that invite you to pause, breathe, and reconnect with something deeper. Whether you’re drawn to forest-covered cliffs, quiet beaches, or the restorative power of water, each island offers a unique rhythm. This curated guide focuses on properties where rest is honored, movement is intuitive, and experiences are crafted to help you feel renewed—from oceanfront yoga and outdoor spa rituals to nourishing cuisine and open-air adventures. Planning Your Hawaii Wellness Escape Which Hawaiian resorts offer spa + wellness packages? Many of Hawaii’s top resorts — from Halekulani on Oʻahu to Mauna Lani on the Big Island — integrate wellness into every stay. Expect offerings like lomilomi massage, oceanfront yoga, and open-air treatments rooted in Hawaiian healing traditions. What makes Hawaiian spa traditions unique? Hawaiian wellness draws from cultural practices like lomilomi massage, which uses rhythmic movements to restore balance. Many spas also highlight the natural elements of the islands — salt air, volcanic stone, and botanicals — to create therapies that feel deeply connected to place. Are Hawaii luxury resorts vegetarian/vegan-friendly? Yes — resorts across the islands feature menus that celebrate local, plant-forward cuisine. From tropical fruits and taro-based dishes to innovative chef-crafted vegan plates, wellness travelers will find plenty of nourishing options. Oahu: Where Culture Meets Calm Oahu blends vibrant city energy with tranquil coastlines. While Honolulu offers buzz and sophistication, the North Shore provides a more laid-back escape. Luxury properties on this island not only offer elevated accommodations but also meaningful experiences that blend physical renewal with cultural depth. Halekulani An award-winning resort near Waikiki Beach Walk, Halekulani balances refined luxury with soul-soothing simplicity. Guests enjoy access to arts and cultural events via the "For You, Everything" program, and Spa Halekulani offers bespoke treatments inspired by Polynesian healing traditions. The orchid mosaic pool and dining at La Mer, Hawaii's only Five-Star, Five-Diamond restaurant, round out the experience with sensory delight. Four Seasons Resort Oahu at Ko Olina This oceanfront retreat welcomes families and solo travelers alike. Unwind in serene suites, enjoy yoga by the water, or take a paddleboard out at sunrise. The wellness spa features deeply personalized treatments, while the resort's golf course and outdoor pools encourage gentle movement and sun-soaked rest. The Ritz-Carlton Residences, Waikiki Beach Here, wellness comes with an urban edge. Two infinity pools offer views of the Pacific, while spa services such as aromatherapy and custom body treatments help reset your rhythm. Enjoy French-inspired meals at La Vie, and take advantage of easy access to nearby nature trails and cultural attractions. Hilton Vacation Club - The Modern Honolulu This property merges modern design with restorative simplicity. Relax by the marina, join a sunset fitness session, or enjoy healthy coastal fare at the Grove Restaurant & Bar. It’s an ideal stop for travelers wanting wellness in the heart of the city. The Big Island: Elemental and Expansive With its lava fields, black sand beaches, and rich rainforests, the Big Island connects visitors to earth and fire, water and wind. The resorts here channel these elements through spa rituals, open-air dining, and experiences that awaken a deeper sense of place. Four Seasons Resort Hualalai Recently refreshed and perched on the Kona-Kohala coast, this resort blends barefoot luxury with volcanic beauty. Highlights include seven outdoor pools, yoga classes, private snorkeling, and a spa that draws on Hawaiian healing traditions. A perfect place to find peace and awe in equal measure. The Fairmont Orchid, Hawaii At this eco-certified resort, "Spa Without Walls" offers open-air treatments set among waterfalls and oceanfront cabanas. Enjoy beach yoga, traditional Hawaiian therapies, and dining rooted in local ingredients. The property also supports sustainability efforts, making your stay both thoughtful and nourishing. Mauna Kea Beach Hotel , Autograph Collection This storied resort near Mauna Kea Beach offers old-world charm with modern comfort. From starlit dinners to calming beach strolls, the property makes it easy to disconnect from routine. Relax with spa treatments, or stay active with tennis, kayaking, and mindful golf. Mauna Lani, Auberge Resorts Collection Family-friendly yet serene, Mauna Lani offers beachfront yoga and spa treatments that reflect the island’s natural rhythm. Guests can enjoy a blend of luxury and connection through activities like coastal walks, cultural storytelling, and thoughtful culinary offerings. Maui: Nature’s Invitation to Unwind Maui’s dramatic coastline, lush valleys, and volcanic peaks make it a natural place to reset. The island's resorts embrace this slow rhythm, with offerings designed to nourish your body and reawaken your senses. Four Seasons Resort Maui at Wailea Four Seasons Resort Maui at Wailea Situated on Wailea Beach, this luxurious property invites you to rise with the sun and stretch into your day with oceanfront yoga. The Ayurvedic spa, snorkeling adventures, and fresh Italian cuisine add layers of indulgence and healing. Fairmont Kea Lani Maui Villa Experience Spacious villas with private plunge pools offer privacy and peace. At the Willow Stream Spa, treatments incorporate Maui-grown botanicals. Families can enjoy ocean play, while adults find stillness in the resort’s intimate nooks. The Ritz-Carlton Kapalua Set among rolling greens and gentle waves, this resort centers its wellness experiences around nature. Enjoy Pilates, eco-tours, Hawaiian spa rituals, and breathtaking sunset swims. Six restaurants on-site support local farmers and purveyors. Hana-Maui Resort, a Destination by Hyatt Residence Tucked along the quiet East Maui coast, this property blends simplicity with intention. Participate in farm tours, mini-golf, or beach yoga, or enjoy spa sessions at the Travaasa wellness center. It’s a place where simplicity meets care, framed by East Maui’s rugged beauty. Kauai: Lush, Local, and Restorative Known as the "Garden Isle," Kauai is a sanctuary of green valleys and dramatic coastlines. Its resorts honor this wild beauty by offering immersive nature experiences, intimate spa settings, and a slower, softer rhythm. 1 Hotel Hanalei Bay This eco-luxury property overlooks Hanalei Bay and offers holistic wellness at every turn. From beach yoga to garden-to-table dining, Swedish massages to nature walks, every detail encourages grounded, intentional travel. Grand Hyatt Kauai Resort & Spa Close to Poipu Beach, this expansive resort features the Anara Spa, a lazy river, and beachside yoga. Cultural experiences and ocean-view dining offer the best of Kauai’s sensory palette. Koa Kea Resort on Po'ipu Beach A boutique favorite, Ko'a Kea is known for its intimacy and elegance. The full-service spa focuses on Hawaiian-inspired therapies, and the on-site restaurant, Red Salt, highlights the island's best local ingredients. Start your morning with yoga by the sea. The Lodge at Kukui’ula With a working farm and wellness-focused spa, this family-friendly lodge brings intentional luxury to life. Explore ecotours, Pilates, and fitness classes, or relax with a facial after a day of discovery. Whether you're seeking salt air stillness, mountain energy, or cultural connection, Hawaii's islands hold space for it all. Choose the one that matches your pace—and let it reshape how you rest.

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. Readers Ask: Everyday Indian Wellness Rituals Why is khichdi considered healing food? Khichdi is a one-pot blend of rice, lentils, and gentle spices that’s easy to digest and naturally soothing for the gut. It provides balanced protein and carbohydrates while calming inflammation, which is why many Indian families turn to it during illness or recovery. What is the purpose of a Sunday oil head massage? A warm oil massage (often with coconut or mustard oil) improves circulation to the scalp, nourishes hair roots, and is deeply relaxing for the nervous system. In many Indian households, this weekly ritual was also a way of slowing down together as a family. Are Indian spice mixes anti-inflammatory? Yes — blends like turmeric, cumin, coriander, and fennel are rich in bioactive compounds that help reduce inflammation. These spices have been part of everyday cooking for centuries, supporting digestion and long-term resilience. 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.

My journey into functional medicine and longevity wasn’t intentional—it was cultural. Growing up in India, wellness was a way of life. I watched my mother, aunts and grandmothers use time-honored naturopathic and Ayurvedic remedies, soaking grains, fermenting foods, and crafting meals that supported digestion and energy. We believed in treating the whole body to prevent illness. But at the same time, I grew up aware of Western medicine—hospitals, prescriptions, and interventions that had their own place in healing. It wasn’t until I stumbled upon Dr. Michael Greger’s How Not to Die that I realized there was a name for what I had always known: lifestyle medicine. From there, I dove deep—learning about vitamins, minerals, and how unprocessing my diet could transform my health. I followed the work of Dr. Mark Hyman, Peter Attia’s longevity research, and listened to The Doctor’s Kitchen podcast by Rupy Aujla. What I found was a world of doctors, researchers, and health pioneers who were redefining medicine—not just treating disease but preventing it, optimizing energy, and extending health span. If you're looking to follow people who can literally change your life—help you feel better, live longer, and thrive—this is the list to get started. Their books , their podcasts, their research, and their social media presence make wellness not just accessible, but exciting. Let’s meet the game-changers of functional medicine and longevity. Longevity FAQs What is functional medicine? Functional medicine is a personalized approach to health that looks at root causes rather than just symptoms. It blends modern science with nutrition, lifestyle, and preventive practices to extend both lifespan and healthspan. How does lifestyle affect longevity? Daily habits — from what you eat to how you move, sleep, and manage stress — directly shape how well you age. Research shows that small, consistent choices can add years of vitality to your life. What are the top daily habits for longevity? Eating more plants, staying socially connected, engaging in regular movement, and practicing stress-reduction rituals (like meditation or walking outdoors) are all proven to support long life. These habits echo patterns seen in global “Blue Zones.” Functional medicine is transforming healthcare by shifting the focus from symptom management to identifying and addressing the root causes of illness. Unlike conventional medicine, which often prescribes medications to alleviate symptoms, functional and integrative medicine emphasize nutrition, gut health, inflammation reduction, hormone balance, and longevity science to prevent and reverse chronic conditions. Nutritionist in her office. Photo by Beyzahzah on Pexels In this guide, I highlight some of the world’s most influential doctors, researchers, and authors in the field of holistic wellness, functional medicine, and longevity. These experts have impacted millions through their clinical work, best-selling books, and research. Some of them challenge conventional medical wisdom, while others are pioneers in merging traditional healing systems like Ayurveda and Traditional Chinese Medicine (TCM) with modern scientific discoveries. Top Functional Medicine Experts Dr. Mark Hyman 📍 United States Specialty: Functional medicine, nutrition, and longevity. 🔗 Website: https://drhyman.com/ 📱 Instagram: @drmarkhyman 🎥 YouTube: Dr. Mark Hyman 🎙️ Podcast: The Doctor's Farmacy 🏆 Recognition: Founder and director of The UltraWellness Center; founder and senior advisor for the Cleveland Clinic Center for Functional Medicine; 15-time New York Times best-selling author . Dr. Hyman has served as a medical advisor to the White House and consulted for the World Economic Forum. Check out his book: Young Forever (focuses on longevity science). Dr. Andrew Weil 📍 United States Specialty: Integrative medicine, mind-body wellness, and anti-inflammatory nutrition. 🔗 Website: https://www.drweil.com 📱 Instagram: @drweil 🎙️Podcast: Body of Wonder 🏆 Recognition: Founder of the Andrew Weil Center for Integrative Medicine at the University of Arizona; TIME 100 Most Influential People honoree; best-selling author of Spontaneous Healing and Healthy Aging + The Anti-Inflammatory Diet & Recipe Book (for readers interested in a practical nutrition guide). Dr. Susan Blum Specialty: Autoimmune disease, functional medicine, and chronic illness. 🔗 Website: https://blumhealthmd.com 📱 Instagram: @drsusanblum 🏆 Recognition: Founder of the Blum Center for Health ; author of The Immune System Recovery Plan ; senior faculty member at the Center for Mind-Body Medicine. Dr. Jeffrey Bland 📍 United States Specialty: Functional medicine, systems biology, and personalized nutrition. 🔗 Website: https://jeffreybland.com 📱 Instagram: @drjeffreybland 🏆 Recognition: Founder of the Institute for Functional Medicine (IFM) ; editor of Integrative Medicine: A Clinician’s Journal ; award-winning nutritional biochemist. He is also the co-founder of Metagenics, a leader in functional medicine supplements. Dr. Elizabeth Lipski Specialty: Clinical nutrition, digestive health, and integrative medicine. 🔗 Website: https://www.lizlipski.com/ 🏆 Recognition: Director of Academic Development, Nutrition & Integrative Health at the Maryland University of Integrative Health; author of Digestive Wellness and Leaky Gut Syndrome . Dr. David Perlmutter 📍 United States Specialty: Neurology, gut-brain connection, and cognitive longevity 🔗 Website: https://drperlmutter.com 📱 Instagram: @davidperlmutter 🎥 YouTube: Dr. David Perlmutter 🏆 Recognition: 5-time New York Times best-selling author of Grain Brain and Brain Maker ; Linus Pauling Award recipient for groundbreaking research on the microbiome and brain health. Dr. Sara Gottfried 📍 United States Specialty: Women’s hormone balance, metabolic health, and longevity. 🔗 Website: https://www.saragottfriedmd.com/ 📱 Instagram: @saragottfriedmd 🏆 Recognition: Harvard-trained gynecologist and hormone expert; NYT best-selling author of The Hormone Cure and Women, Food, and Hormones ; Clinical Assistant Professor at Thomas Jefferson University. Dr. Michael Greger 📍 United States Specialty: Preventive medicine, nutrition, plant-based health. 🔗 Website: https://nutritionfacts.org 📱 Instagram: @nutrition_facts_org 🎙️Podcast: Nutrition Facts with Dr. Gregor 🏆 Recognition: Founder of NutritionFacts.org ; internationally recognized public health advocate; New York Times best-selling author of How Not to Die and How Not to Diet + How Not to Age (latest book focused on longevity) ; member of the American College of Lifestyle Medicine. Dr. Aviva Romm Specialty: Functional medicine, women’s health, and herbal medicine. 🔗 Website: https://avivaromm.com 📱 Instagram: @dr.avivaromm 🏆 Recognition: Yale-trained MD and midwife ; leading voice in women’s integrative health ; bestselling author of Hormone Intelligence and The Adrenal Thyroid Revolution . DR. ALEJANDRO JUNGER 📍 United States / Uruguay​ Specialty: Cardiology, integrative medicine, and detoxification.​ 🔗 Website: https://www.cleanprogram.com 📱 Instagram: @ dralejandrojunger 🏆 Recognition: Author of "Clean," "Clean Gut," and "Clean Eats," all of which are bestsellers focusing on detoxification and gut health; founder of the Clean Program, a popular wellness and detoxification program.​ Dr. Steven Gundry 📍 United States Specialty: Heart surgery, gut health, longevity, lectin-free nutrition. 🔗 Website: https://gundrymd.com 📱 Instagram: @drstevengundry 🎙️Podcast: The Dr. Gundry Podcast 🏆 Recognition: Former cardiothoracic surgeon with over 10,000 surgeries; author of The Plant Paradox and The Longevity Paradox ; founder of Gundry MD , a supplement and wellness brand; known for his lectin-free diet approach. He also developed the Gundry Diet, a popular anti-inflammatory protocol. Dr. Peter Attia 📍 United States Specialty: Longevity medicine, metabolic health, precision medicine. 🔗 Website: https://peterattiamd.com 📱 Instagram: @peterattiamd 🎥 YouTube: Peter Attia MD 🎙️Podcast: The Drive 🏆 Recognition: Founder of Early Medical , a private longevity-focused medical practice; New York Times best-selling author of Outlive: The Science & Art of Longevity ; former cancer researcher at the National Institutes of Health (NIH) . Dr. Jolene Brighten Specialty: Hormone health, fertility, and functional endocrinology. 🔗 Website: https://drbrighten.com 📱 Instagram: @drjolenebrighten 🏆 Recognition: Best-selling author of Beyond the Pill ; expert in birth control-related hormone imbalances and women’s metabolic health . Dr. Dean Ornish 📍 United States Specialty: Lifestyle medicine, heart disease reversal, plant-based nutrition. 🔗 Website: https://www.ornish.com/ 📱 Instagram: @deanornishmd 🏆 Recognition: Founder of the Ornish Lifestyle Medicine program , the first scientifically proven program to reverse heart disease through lifestyle changes; New York Times best-selling author of Undo It! and Dr. Dean Ornish’s Program for Reversing Heart Disease ; Clinical Professor at the University of California, San Francisco (UCSF). DR. FRANK LIPMAN 📍 United States​ Specialty: Integrative and functional medicine, focusing on holistic health and wellness.​ 🔗 Website: https://www.drfranklipman.com 📱 Instagram: @franklipmanmd ​ 🎙️ Podcast: Tune into Wellness 🏆 Recognition: Author of several books, including "The New Rules of Aging Well" + Better Sleep, Better You (for sleep optimization) + "How to Be Well"; founder of Eleven Eleven Wellness Center in New York City; recognized leader in functional medicine.​ Dr. Will Bulsiewicz 📍 United States Specialty: Gastroenterology, gut microbiome, plant-based nutrition. 🔗 Website: https://theplantfedgut.com 📱 Instagram: @theguthealthmd 🏆 Recognition: Board-certified gastroenterologist ; author of Fiber Fueled , a New York Times bestseller on gut health and microbiome science; published researcher in top gastroenterology journals; strong advocate for high-fiber, plant-rich diets for disease prevention. Dr. Taz Bhatia Specialty: Integrative and functional medicine, women’s health, Ayurveda. 🔗 Website: https://holplus.co/about/ 📱 Instagram: @drtazmd 🏆 Recognition: Founder of CentreSpring MD ; expert in bridging Eastern and Western medicine ; bestselling author of Super Woman Rx . Dr. Rangan Chatterjee 📍 United Kingdom Specialty: Lifestyle medicine, preventive healthcare, and holistic wellness. 🔗 Website: https://drchatterjee.com 📱 Instagram: @drchatterjee 🎥 YouTube: Dr. Rangan Chatterjee 🎙️Podcast: Feel Better, Live More 🏆 Recognition: Host of the #1 health podcast in Europe ; BBC doctor from Doctor in the House ; Sunday Times best-selling author of The 4 Pillar Plan and Feel Great, Lose Weight . Prof. Tim Spector 📍 United Kingdom Specialty: Genetic epidemiology, gut microbiome, and personalized nutrition. 🔗 Website: https://tim-spector.co.uk 📱 Instagram: @tim.spector 🐦 Twitter: @timspector 🎙️Podcast: ZOE Science and Nutrition 🏆 Recognition: Professor at King's College London ; co-founder of ZOE ; bestselling author of The Diet Myth , Spoon-Fed , and Food for Life ; published in Nature Medicine and The Lancet . Dr. Deepak Chopra 📍 United States / India Specialty: Mind-body medicine, Ayurveda, and longevity. 🔗 Website: https://www.deepakchopra.com 📱 Instagram: @deepakchopra 🎥 YouTube: Deepak Chopra 🏆 Recognition: Founder of the Chopra Center and Chopra Foundation ; 90+ best-selling books ; TIME magazine Top 100 Heroes & Icons of the Century . Dr. Jason Fung 📍 Canada Specialty: Intermittent fasting, metabolic health, and type 2 diabetes reversal. 🔗 Website: https://www.thefastingmethod.com 📱 YouTube: Dr. Jason Fung 🎙️Podcast: The Fasting Method 🏆 Recognition: World expert in fasting ; NYT bestselling author of The Obesity Code + The Cancer Code + The Diabetes Code ; published in BMJ Open Diabetes Research & Care . DR. CLAUDIA WELCH 📍 United States​ Specialty: Ayurveda, traditional Chinese medicine, and women's health.​ 🔗 Website: https://drclaudiawelch.com 🏆 Recognition: Author of "Balance Your Hormones, Balance Your Life," integrating Eastern and Western medical perspectives on women's health.​ Dr. Gabor Maté 📍 Canada Specialty: Trauma, stress-related illness, and addiction. 🔗 Website: https://www.drgabormate.com/ 🎙️Podcast: The Wisdom of Trauma 🏆 Recognition: Leading global voice on mind-body health ; bestselling author of When the Body Says No ; expert in psychoneuroimmunology. Check out The Myth of Normal (one of his latest books). DR. ANISHA DURVE 📍 United States​ Specialty: Ayurveda, acupuncture, marma therapy, and meditation instruction.​ Notable Work: Co-author of "Marma Points of Ayurveda: The Energy Pathways for Healing Body, Mind, and Consciousness with a Comparison to Traditional Chinese Medicine."​ Recognition: Leading expert in marma point therapy.​ PROF. VALTER LONGO 📍 United States / Italy​ Specialty: Biogerontology, fasting-mimicking diets, and longevity research.​ 🔗 Website: https://valterlongo.com 📱 Instagram: @prof_valterlongo ​ 🏆 Recognition: Director of the USC Longevity Institute; author of "The Longevity Diet," an international bestseller translated into multiple languages; listed among TIME magazine's 50 most influential people in health care in 2018.​ DR. LIBBY WEAVER 📍 New Zealand / Australia​ Specialty: Nutritional biochemistry, women's health, and stress management.​ 🔗 Website: https://drlibby.com 📱 Instagram: @drlibby ​ 🏆 Recognition: Author of multiple best-selling books, including "Rushing Woman's Syndrome" and "The Beauty Guide"; renowned speaker and founder of the food-based supplement range, Bio Blends.​ DR. ALESSIO FASANO 📍 United States / Italy​ Specialty: Pediatric gastroenterology, celiac disease, and gluten-related disorders.​ 🔗 Website: https://www.massgeneral.org/doctors/19184/alessio-fasano 🏆 Recognition: Author of "Gluten Freedom," providing comprehensive information on celiac disease and gluten sensitivity; director of the Center for Celiac Research and Treatment at Massachusetts General Hospital; a leading researcher in the field of gluten-related disorders.​ Dr. Pratima Raichur 📍 India​ Specialty: Ayurveda, holistic dermatology, mind-body healing.​ 🔗 Website: https://www.pratimaskincare.com/pages/about-pratima 🏆 Recognition: Ayurvedic doctor and author of "Absolute Beauty," which merges ancient Ayurvedic skin-care wisdom with modern science. Her work emphasizes inner balance, detoxification, and herbal-based skin health.​ Check out her book: Absolute Beauty: Radiant Skin and Inner Harmony Through the Ancient Secrets of Ayurveda Dr. Mao Shing Ni 📍 China / United States​ Specialty: Traditional Chinese Medicine (TCM), longevity, preventive health.​ 🔗 Website: https://www.askdrmao.com/bio/index.html 📱 Instagram: @ dr.mao_ 🏆 Recognition: Co-founder of the Tao of Wellness clinic and the Yo San University of Traditional Chinese Medicine; expert in longevity-based nutrition, acupuncture, and Chinese herbal medicine.​ Author of The Tao of Nutrition Dr. Juan Rivera 📍 Latin America​ Specialty: Preventive cardiology, integrative heart health.​ 🔗 Website: https://drjuanrivera.com/ ​ 📱 Instagram: @drjuanjr ​ 🏆 Recognition: A leading Latino cardiologist known for bringing preventive medicine and heart health education to Spanish-speaking audiences.​ Check out his book : "Mejor Salud para tu Corazón."​ (Better health for your heart) Dr. Rupy Aujla 📍 United Kingdom​ Specialty: Nutrition-based medicine, lifestyle medicine, affordable healthcare.​ 🔗 Website: https://www.thedoctorskitchen.com 📱 Instagram: @doctors_kitchen ​ 🎙️ Podcast: The Doctor’s Kitchen. 🏆 Recognition: NHS doctor and advocate for using food as medicine; provides affordable and science-backed nutrition guidance for disease prevention.​ Author of The Doctor’s Kitchen: Supercharge Your Health with 100 Delicious Everyday Recipes. Dr. Terry Wahls 📍 United States​ Specialty: Autoimmune diseases, multiple sclerosis, Wahls Protocol.​ 🔗 Website: https://terrywahls.com 📱 Instagram: @drterrywahls ​ 🏆 Recognition: Creator of the Wahls Protocol, a diet and lifestyle program that helped her reverse multiple sclerosis symptoms using nutrient-dense foods and functional medicine principles.​ Author of The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles Dr. Ellen Vora 📍 United States​ Specialty: Holistic psychiatry, mental health, mind-body wellness.​ 🔗 Website: https://ellenvora.com 📱 Instagram: @ellenvoramd ​ 🏆 Recognition: Board-certified psychiatrist focusing on nutrition, gut-brain connection, and lifestyle strategies for mental health.​ Author of The Anatomy of Anxiety: Understanding and Overcoming the Body’s Fear Response Dr. Will Cole 📍 United States​ Specialty: Chronic inflammation, metabolic health, ketotarian diets.​ 🔗 Website: https://drwillcole.com 📱 Instagram: @drwillcole ​ 🎙️ Podcast: "The Art of Being Well."​ 🏆 Recognition: Leading expert in inflammation-based diseases, creator of the Ketotarian Diet, and author of "The Inflammation Spectrum" and "Intuitive Fasting."​

✍️ Editor’s Note Steam rises, carrying with it more than warmth — it carries memory, comfort, and resilience. In this essay, writer Huma Khurshid reflects on her grandmother’s ritual of leaning over a pot of boiling water, herbs, and breath. What began as a simple remedy for colds unfolds into a cultural thread that connects kitchens in Pakistan, hammams in Turkey, and steam rooms around the world, showing how one practice heals both body and spirit. I can still recall the scene with a heavy steel pot bubbling on the stove, steam rising in thick clouds, and my grandmother gently pulling me close with a cotton shawl. “Breathe, beta,” she would say softly. “This is not just for your nose, it is for your whole body.” At the time, I thought it was only about relieving the congestion from yet another winter cold. But with age, I came to realize she was teaching me something bigger: that healing was never only about symptoms, but about comfort, care, and resilience. The Ritual of Steam Whenever someone in our family caught a cold or flu, my grandmother would prepare what she called boiling hope.  She would fill a deep pot with water and let it roll into a vigorous boil. Into the bubbling water, she added simple household herbs, fresh mint leaves if they were in season, or ajwain (carom seeds) and fennel if nothing else was available. As the fragrance filled the room, she placed the pot carefully on the floor, covered my head and hers with her shawl, and together we leaned over the steaming cloud. She would hum quietly while guiding my breathing: slow inhales, deep exhales. “The herbs make the air strong,” she explained, tapping the side of the pot. What I remember most is not just the warm mist opening my airways, but the way she made the moment feel safe and shared. Even when I was restless, she kept me there long enough to sweat lightly, saying, “The body releases its heaviness with the steam.” Steam from a boiling pot. Photo credit: Unsplash More Than Just Medicine Looking back, I realize that these sessions were never only about colds but small rituals of connection. The kitchen turned into a healing space, and my grandmother turned an ordinary pot of water into a tool of resilience. Often, siblings or cousins would gather too, waiting for their turn under the shawl. She believed that steam carried more than herbs; it carried the strength of family presence. “You heal better when you are not alone,” she would often remind us. Even now, I find myself returning to this ritual during stressful times, not only when I am unwell. A pot of boiling water becomes a reminder of her voice, her patience, and the idea that wellness can be simple yet profound. Echoes Across Cultures Years later, I learned that what seemed like a small household remedy was part of a much larger cultural story. In Turkey, hammams, traditional steam bathhouses, have been used for centuries not just for cleansing, but for social and emotional renewal. Families and communities gathered there, much like mine gathered around my grandmother’s steaming pot. The hammam was as much about belonging as it was about health. In today’s modern gyms and spas, steam rooms continue this tradition in a new form. Athletes sit in tiled chambers to relax their muscles, professionals unwind after long workdays, and many people still use steam to “sweat out” both physical and mental strain. The settings are different, but the essence is remarkably similar: steam is not just water vapor; it is ritual, release, and renewal. What Has Changed and What Remains My grandmother’s practice was humble compared to the marble rooms of a Turkish hammam or the glass doors of a gym steam room, but the principle is the same. It shows how cultures across the world, regardless of resources, recognize the healing power of steam. Today, I still replicate her method whenever I feel the weight of congestion or fatigue. Sometimes I use a towel instead of her shawl, and sometimes I add eucalyptus oil in place of ajwain. The practice has shifted slightly with time, but its essence and her belief in the restorative power of steam remain. It is not only a remedy for the body, but also a comfort for the spirit. A Legacy of Care My grandmother never called it therapy. She never described it in scientific terms. For her, it was common sense, carried forward through generations. But in that simplicity lies its strength. She knew that steam heals more than colds; it heals the invisible burdens of life. As I sit with a bowl of steaming water today, I feel her wisdom echo in each breath. It reminds me that wellness is often hidden in the smallest, most ordinary rituals. And just as Turkish hammams or modern steam rooms preserve this tradition on a grand scale, I carry forward her version, a pot of water, a handful of herbs, and the shawl that turned steam into a symbol of hope. About the author: Huma Khurshid is a writer and health sciences researcher based in Pakistan, with a deep interest in traditional wellness practices and intergenerational healing.

The shine of my grandmother's brass vessels is still etched in my memory. As a child, I would wake to the sound of her scrubbing them with tamarind pulp until they gleamed in the morning sun. Then she would fill one with water, another with rice, and another with the thin, spiced soup we call rasam (a thin, spiced tamarind soup). Back then, I didn't know why she insisted on brass. To me, they were just heavy, hard to lift, and too much trouble to clean. "Steel is easier," I would complain. She would only smile and say, "This metal gives life to the food." Photo credit: Vijayakumar Subramanian Years later, when I moved to the city and ate meals cooked in aluminum and stainless steel, I finally came to understand. Something was missing. The same rasam didn't taste the same. Even sambar (a South Indian lentil and vegetable stew) felt flatter. And payasam (a creamy festival pudding made with milk, rice, or lentils) lost its richness when it wasn't made in her brass pot. I kept thinking about those old pots. The Science Hidden in Tradition My grandmother never used words like "minerals" or "acidity." But her wisdom was practical science. Brass, known in Tamil as vengalam, is an alloy of copper and zinc. Both release trace minerals when they interact with food. Modern studies now confirm what elders long believed: cooking in brass can increase the amount of zinc and copper in food, both of which support immunity and digestion. The metal also possesses natural antimicrobial properties, which help keep food fresh for longer in a tropical climate. When rasam simmered in a brass pot, its sharp tamarind tang would mellow into something rounder. My grandmother would say, "Brass makes sour things gentle on the stomach."  She was right - the metal reacts with tamarind, balancing the acidity so the dish doesn't upset digestion. Even payasam cooked in brass felt different. The milk thickened slowly, with a sweetness that seemed fuller. It wasn't just dessert - it tasted like home. Photo credit: Vijayakumar Subramanian Daily Work That Mattered Cooking in brass wasn't just about the food. It became part of her daily routine. Every Friday, my grandmother polished her brass pots with tamarind paste or ash until they glowed. I thought this was only about appearance, but it was also about hygiene. Tamarind cleaned the metal naturally, removing oxidation and restoring its shine. When she cooked in those vessels, she believed the food carried not just taste but also strength. My grandfather, who is now 85, still insists: "Food from brass keeps the body cool. If you eat gravy from brass, it feels different inside." My neighbor, Kamala Aunty, once told me: "Now people spend on supplements and tonics. We got all that from the vessels themselves. The pot gave its medicine to the food." What Has Changed and What Remains In today's kitchens, brass has nearly disappeared. Supermarkets sell stainless steel and nonstick pans that promise convenience. Brass, with its weight and its demand for polishing, feels old-fashioned to many. Even in my own kitchen, I don't use brass every day. Life is faster, and cleaning takes time. But I keep two vessels from my grandmother - one for rasam and one wide-mouthed uruli for payasam. On weekends and festivals, I bring them out. The food tastes different, yes, but it also feels different. Cooking in those vessels slows me down. I stir more patiently, watch the boil, listen for the sounds of food cooking the way it did in my childhood home. My cousin Ram, who works in a bank in Delhi, told me recently, "Whenever I eat rasam from brass, I remember our grandmother's house. It's not just the taste - it's like being seven years old again." That's what these pots do. They bring back everything. Why I Still Use Them People talk about cast-iron or ceramic cookware these days. In South India, brass was our version of that. For her, brass wasn’t special. It was just the vessel she trusted - sturdy, lasting, and giving food a taste nothing else did. When I cook rasam in my grandmother's brass pot, I can taste her hands in it. When my son eats payasam from that brass uruli, he thinks it’s just dessert. I know it carries a line of memory that began long before him. Photo credit: Vijayakumar Subramanian What stays with me is how these vessels shaped the way we cared for each other. My grandmother polished them every Friday, taking her time. When I use them now, they slow me down too. A meal cooked in brass always felt like it mattered. My son is sixteen now. He complains when I ask him to help clean the brass pots. But I see him pause, running his hand over the metal without thinking. I used to do the same. One day, he’ll know why. 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.

✍️ Editor’s Note In many cultures, rituals for the unseen world are as vital as those for the living. In this essay, writer Jess Chuen takes us into Malaysia’s Hungry Ghost Festival — a practice that blends Taoist and Buddhist traditions, reshaped through modern life. From paper iPhones to incense smoke rising above city streets, this festival shows how remembrance and compassion continue to anchor wellness and belonging across generations. The Hungry Ghost Festival takes place in the seventh lunar month (typically August or September), known as Zhong Yuan Jie (中元节) or Yu Lan Sheng Hui (盂兰胜会). This period often called as ‘Ghost Month’ (鬼月 Gui Yue) or ‘Ghost Festival’ (鬼节 Gui Jie), is deeply rooted in Taoist and Buddhist traditions. In Malaysian-Chinese society, this period is dedicated to honoring departed souls, not only their ancestors but also those referred to as ‘Good Brothers’ (好兄弟 Hao Xiong Di) who have passed without family to remember or worship them. According to traditional Taoist beliefs, the gates of hell open during this month, releasing wandering spirits into our world. In Buddhist tradition, narratives like the story of Mulian rescuing his mother from suffering (目连救母), emphasize Filial piety and compassion. For the Malaysian-Chinese community, besides worshiping their ancestors, making offerings to these ‘forgotten’ souls is not just an act of remembrance or respect but also a practice believed to bring peace, safety and prosperity to the living in the year ahead. A collection of offering sets prepared in red buckets, filled with food items, drinks, fruits, and paper ritual flags. Photo credit: Jess Chuen As Madam Woo, a 78-year-old ritual volunteer, shared: “We care for our ancestors during Qing Ming, but Ghost Month is also for those with no one. It is our duty to feed them and show respect. If they are peaceful, then we can be peaceful.” Cultural Practices and Rituals Here, the festival is marked by elaborate offerings and rituals. Families and communities will prepare incense and offerings of food normally including fruits, ‘sacrificial meats’ (三牲 San Sheng) like pork, chicken and fish, tea and wine, prosperity cakes (发糕 Fa Gao) and some vegetarian dishes. These are then placed outdoors to serve wandering spirits. Joss paper (which symbolizes money in golden and silver colors) crafted into shapes resembling money, clothing or even modern gadgets is burned to provide for the afterlife. Scene of burning joss paper. This ritual scene is captured street-side, showing burning joss paper at night with flames rising high against the backdrop of nearby shops. Photo credit: Jess Chuen Mr. Wong, a local ritual organizer, added: “ Young people might not believe, but when they help burn joss paper, they learn respect. The smell of incense and the sound of prayers – this is how culture is remembered in the body, not just the mind. ” A special feature in Malaysia is holding of public events like song performances (歌台 Ge Tai) and Chinese operas. There is always a tradition to leave the front-row seats empty for invisible guests. Communities also host feasts and auctions of auspicious items, raising funds for temples or local charities. This festival is not only a tradition among Malaysian-Chinese society but also a pivotal practice for fostering social cohesion. Sociological and Spiritual Significance The Hungry Ghost Festival serves as a cultural mechanism for sustaining intergenerational ties and reinforcing social cohesion. It not only reflects Confucian values of filial piety seen in the Buddhist narrative of Mulian, but also addresses Taoist concerns about spiritual balance. The term ‘Good Brothers’ is a euphemism, a respectful and nuanced way of referring to spirits who might otherwise feel overlooked. This is how society mediates human-supernatural relations. This festival isn’t just a way to preserve ancestral traditions but also an adaptation to modern life. Modern Adaptations In urbanised Malaysia, the festival has evolved to address contemporary challenges. Environmental concerns over open burning have led to the use of designated containers. Taboos such as avoiding night-time swims or postponing weddings during this month, still remain spiritually significant for the Malaysian-Chinese society. The evolution of offerings, from traditional joss paper to the modern offerings such as paper iPhones, has shown how these rituals remain dynamically engaged with contemporary culture within the society. During the COVID-19 pandemic, paper masks were even sold in religious supply shops. Local Religious Supply Shop A religious supply shop with shelves stocked with joss paper, paper effigies, and other ceremonial items, neatly packaged and displayed for purchase. Photo credit: Jess Chuen “In the past, people only bought simple joss paper and incense. Now, you see paper houses, cars of different brands, watches and even modern items like paper smartphones. The rituals stay the same, but the offerings change with the times,” says Mr Leong, the owner of the religious supply shop. The Hungry Ghost Festival is more than a religious observance; it is a holistic practice rooted in wellness, empathy, and cultural continuity. By honoring both ancestors and the neglected ‘Good Brothers,’ the Malaysian-Chinese community reaffirms its values of compassion and collective responsibility. The rituals have bridged generations and keep cultural memory alive whether through the scent of incense, the sound of prayers, or the act of offering. In remembering the forgotten, we foster our own peace and belonging. Personal Reflection As a child, my experience of the Hungry Ghost Festival was shaped by small, practical concerns amid grand rituals. I remember helping my family prepare offerings from arranging fruits, lighting incense sticks and folding joss paper, all under the watchful eyes of my elders. My biggest worry was always the burning incense; I feared the hot ash might burn my fingers. I developed little tricks to avoid getting burned, like gently shaking the ash off into the censer or placing my incense stick near the edge. There’s a saying that “if your heart is sincere, you won’t feel the pain,” but I preferred to be cautiously reverent. Even today, the scent of incense and the warm glow of candles bring me back to those moments. It’s more than nostalgia; it’s a sensory link connecting me to my heritage. The rituals taught me that tradition isn’t about perfection but it’s about participation, mindfulness, and honoring those who came before us. About the author: Jess is a Malaysian writer and contributor.

Editor’s Note: At Green Sea Shells, we believe rituals are the architecture of well-being. In this article written by Ema Resler, we step into Croatia’s beloved Sunday family lunch—a tradition that reminds us that health is not only about what we eat, but also about who we share it with. As you read, notice how the aromas, conversations, and multi-generational bonds echo the same principles found in the world’s longevity cultures. In Croatia, Sundays carry a quiet promise: no matter how busy the week has been, the family will come together around the lunch table. It’s not written anywhere, but everyone knows – Sunday is for family. Photo credit: Ema Resler At my family home, this ritual often means four generations gathered under one roof. My grandmother, now 96, joins us with her calm presence and stories from another time. “Sunday without family at the table is not a real Sunday,”  she often says, reminding us that these gatherings are not just tradition, but a way of life. Roles in the Family Symphony Photo credit: Ema Resler My mother orchestrates the kitchen, where the heart of the day beats the loudest. My father takes his place by the grill, while I, together with my children, prepare salads, set the table, and take care of the little details that make the meal feel whole. The children, who usually live in the rhythm of the “new age,” forget about screens and distractions. “Sometimes I forget about my phone and just play with my cousins – that’s the best part,”  one of them told me recently, with a smile that said everything. The rhythm of the day is familiar: a small glass of rakija to start, as an aperitif and a cheerful toast. A pot of homemade soup on the stove, steaming and fragrant, followed by a main dish whose aromas drift through the neighborhood. There is always dessert, and there is always coffee – slow, lingering, a signal that the meal is never just about food. “The best part is dessert… and when everyone talks at the same time,”  my youngest laughs, as the grown-ups exchange stories across the table. Beyond Food: The Secret Ingredient Photo credit: Ema Resler What happens around the table is just as important as what’s served on it. Hours pass in conversation, in laughter, in the gentle rhythm of generations sharing space and time. And this is where the connection to well-being lives. Much like in the so-called Blue Zones  – the regions of the world where people live longer, healthier lives – the Sunday table nourishes more than the body. It strengthens community, reinforces family ties, and creates a sense of belonging that, over time, shapes both health and happiness. Croatia may not officially be a Blue Zone, but the essence is here: simple, seasonal food, eaten slowly, surrounded by those who matter most. The Sunday table is a reminder that longevity is not only measured in years, but also in shared moments – in the soup, the laughter, the clinking of glasses, and the stories told across four generations. As I look at my grandmother at the head of the table, and my children running to fetch more forks, I realize: these meals are our family’s recipe for wellness, love, and a life well lived. About the Author: Ema is a Croatian writer who can never say no to one more coffee.

Starting your day with intention can set the tone for everything that follows, and one of the gentlest yet most powerful ways to do this is through morning stretching. You’ll unlock physical and mental benefits that last throughout the day, helping you feel more energized, relaxed, and ready to tackle whatever comes your way. Here’s how morning stretching can make a lasting impact on your well-being. Improves Blood Flow Morning stretches help stimulate better circulation by encouraging blood to move through your muscles and tissues more efficiently. Improved blood flow delivers oxygen and nutrients throughout your body, which can sharpen your mental focus and reduce fatigue. In fact, according to Harvard Health Publishing , stretching to improve blood flow consistently can even help to decrease your chances of stroke. This small boost to circulation prepares your body for the day ahead by waking up muscles that may feel stiff after hours of rest. Boosts Energy Levels Starting your day with stretching is an excellent way to awaken your body and mind. Stretching stimulates the release of endorphins, which naturally enhance your happiness and energy. This can make you feel less groggy and more motivated to start your day with a positive mindset. Stretching also helps to improve your posture by awakening your muscles and improving your mind to muscle connection. Focusing on muscle stretches that improve posture will ensure that you receive the best morning boost from this healthy habit. Overall, stretching signals to your body that it’s time to transition from rest to activity, making you feel more aligned and alert for the hours ahead. Increases Flexibility Starting your day with a gentle stretching routine is an incredible way to support your mobility and range of motion. By loosening tight muscles and lengthening connective tissues, stretching helps you move more freely while also reducing the risk of stiffness and injury. Taking time to stretch each morning is a gentle way of looking after your back, and this spinal care supports a pain-free life and makes nearly every movement easier. Plus, the sense of ease and fluidity that stretching brings to your body fosters a deeper connection to physical and mental well-being, empowering you to feel your best from the moment you wake up. Alleviates Muscle Tension Stress and poor sleeping positions can leave your body feeling tight or sore when you wake up. Stretching routines help alleviate muscle tension by lengthening stiff muscles. By loosening up your body in the morning, you can prevent those aches and pains from worsening as the day progresses. Adding a few minutes of stretching to your morning routine is a small change that can greatly improve your well-being. It’s a powerful way to wake your body, improve physical comfort, and energize your day. Commit to caring for your body first thing in the morning, and you’ll notice benefits far beyond the physical. Now’s the perfect time to make your mornings work for you.

Technology is often framed as the culprit behind disconnection, always buzzing, always nudging, always one scroll away from silence. But the problem isn't the screen. It’s how we enter it. Reconnecting with yourself doesn’t always have to be about ditching devices, it can be about reshaping how they’re used too. It’s about asking: Does this interaction deepen me or distract me? Does this pattern echo my values or just my reflexes? Used intentionally, tech can create rhythm, reflection, and even reverence. You don’t have to go offline to go inward. Start With Presence, Not Escape When you're on autopilot, tech becomes a reflex. You unlock your phone for no reason. You open another tab just to avoid a thought. But those micro-escapes compound. They scatter your attention and hollow out your sense of inner presence. What shifts everything is why  you open the screen. Instead of treating tech as a getaway car from discomfort, imagine it as a mirror. If you're willing to sit with discomfort, even briefly, technology can meet you there. Sometimes that begins with  reframing our relationship with screens   so they're not enemies of presence, but portals back into it. Reclaim Your Attention With Intentional Pauses Every time you reach for your device without thought, a piece of your focus leaks out. The problem isn’t usage, it’s unexamined usage. The brain needs contrast, quiet to balance the noise, stillness to meet the scroll. But modern rhythms rarely allow that. You have to create it. That could mean 20 minutes each morning without input, or setting time markers  when the phone is silenced completely. There’s something radical about boredom, it lets your nervous system settle and your emotional debris rise. That’s when clarity comes. Use Mindfulness Apps to Practice Observation, Not Achievement Not every mindfulness app is a tool for peace, some feel more like competitions with your better self. Streaks. Badges. Progress bars. These elements turn reflection into performance. But it doesn’t have to be that way. Choose apps that ask you to notice, not win. Let the session be the reward. A breath. A moment. A pause long enough to sense your own body again. That’s what deepens connection—not metrics, but presence. Many apps offer   meditation that mirrors awareness , helping you observe without striving. And when you stop striving, reflection finds space to emerge. Use Audio-Based Tech to Reclaim Mental Stillness Visual input dominates modern life, screens, feeds, flickering tabs, and with it comes overstimulation. But sound? Sound works differently. It bypasses visual analysis and goes straight to sensation. That’s what makes it such a powerful tool for mental stillness. Not all audio is equal, though. White noise can mask, while  quieting the mind through sound  with rain, chanting, or ambient layers can co-regulate your mood. When you switch from screens to headphones, especially during transitions, like waking, walking, and winding down, you reset not just what you consume, but how you feel in your own skin. Create From Emotion, Not Performance Expression doesn’t always come through words. Some feelings don’t explain themselves, they want to be shaped. That’s where creative tools can support introspection. Using AI image generator, you can translate thoughts and emotions into visual form. You type a phrase like “the weight of joy,” “breath in a quiet forest,” and it becomes something you can see. Not to impress. Not to share. Just to feel. These  tools for AI painting creation  allow you to adjust color, texture, and light, giving form to something that didn’t have language. It’s not about the final image; it’s about what gets released in the act of making it. Connect Biofeedback Tech to Real-World Body Signals Many wearables promise emotional insight, but numbers don’t mean much unless they’re grounded in your felt experience. A heart rate spike doesn’t tell you why  you’re tense. A sleep dip doesn’t tell you what story kept you up. But when you use biofeedback alongside conscious reflection, data becomes direction . For instance, you might track your breathing during stressful calls, or log your HRV after social events. That’s how tech becomes a bridge between mind and body. And as wearables tuning us into rhythms becomes more accessible, so does the ability to decode your own signals. Design Your Digital Rituals Like You Would Spiritual Ones There’s a difference between a routine and a ritual. A routine is something you do. A ritual is something you do with meaning.  You can turn digital moments into rituals if you slow down enough to bless them. That might mean lighting a candle before checking email. Or closing all tabs, taking three breaths, and setting an intention before starting work. These small changes ground your digital life in values, not just convenience. You’re no longer ruled by notifications; you’re inviting coherence. And by  making everyday rituals meaningful , you anchor your tech use inside something much deeper than utility. You don’t have to break up with technology to come home to yourself. You just have to change the terms of the relationship. That means shifting from reactivity to rhythm, from escape to expression, from noise to meaning. Each of these moves, whether it’s a single pause, a new app, or a quiet sonic interlude, is a way back into yourself. Not away from the world, but more firmly rooted in how you meet it. And when tech becomes a tool for coherence, not dissonance, it stops being the problem. It starts becoming part of the path. This article for Green Sea Shells is contributed by guest writer Jesse Clark of Soulful-Travel.com

One of the biggest challenges as a vegetarian is getting enough omega-3s, protein, and antioxidants consistently from food—not supplements. Food is medicine, and for me, chia seed pudding has become one of the most reliable way to cover those needs daily. Chia seeds are rich in alpha-linolenic acid (ALA), a plant-based omega-3, plus protein and fiber. Paired with hemp seeds for a complete protein boost, a full cup of berries for antioxidants, and nuts and seeds for minerals, it’s the most balanced start to the day I know. I call my recipe “My Everything Chia Seed Pudding” —because like an everything bagel, it has a little bit of everything: protein, omega-3s, berries, fiber, texture, and flavor. My Everything Chia Seed Pudding Recipe Morning breakfast: Chia seed pudding with nuts, fruits and seeds! This is the version I make every night for three bowls the next morning. It’s simple and nutrient-dense: Base (makes 3 servings) ½ cup chia seeds 3 cups unsweetened coconut milk (I use SILK from the refrigerated section) 1½ tsp vanilla extract (flavor without sugar) 2 tsp honey or maple syrup (optional, gentle sweetness) Steps Mix chia seeds, coconut milk, vanilla, and honey. Stir well. Let sit 10 minutes, stir again to keep the texture smooth. Refrigerate overnight. Morning Toppings (per serving) 1 Tbsp hemp seeds 1 Tbsp pumpkin seeds 1–2 Tbsp sliced almonds 1 Tbsp goji berries 1 Tbsp granola (ancient grains) 1 Tbsp coconut flakes 1 cup mixed berries Optional: rotate 2 tea spoons of maca, beet, hibiscus, or moringa powder for added phytonutrients. Nutrition Snapshot: Protein, Fiber, Omega-3 and micronutrients ( calcium, magnesium, zinc, Vitamin C, Vitamin E, antioxidants) 👉 This is why I call it My Everything Bowl : before the day even begins, I’ve had a full cup of berries, a protein boost, omega-3s, and enough fiber to keep me satisfied. Chia seed cup for dessert - It has everything, just a smaller quantity in the evening, when you are craving something sweet! 10 Celebrity & Chef-Inspired Variations If you want variety, here are some well-known versions to try. Meghan Markle’s Cinnamon-Vanilla Special Valerie Bertinelli’s Anti-Inflammatory Bowl Megan Roup (Celebrity Trainer) Pre-Workout Fuel Alia Bhatt’s Protein Chia (6.18 timestamp) Kim Kardashian’s Chia Seed Pudding Jamie Oliver’s Blueberry Chia Pot Chef Priyanka’s Minimalist Vegan Chia Bowl A chia seed pudding ritual is a great way to ensure you get omega-3s, berries, nuts, protein, and fiber every single day. It’s routine, but it's never boring. And it’s proof that food can be the best medicine when it’s built into your life - one bowl at a time!

For years, my daughter’s birthday “parties” were just dinners—sometimes with three friends, sometimes while traveling, sometimes at a nice restaurant where dessert was the big finale. So when she agreed to let me host a real Sweet 16 at home, I was both thrilled and terrified. Sweet 16 Birthday Candles on Cupcakes She worried about whether enough people would even show up (“what if I don’t have enough friends?”). I worried about surviving forty teenagers in the house at once. In the end, the guests came, the music played, the glow sticks lit up, and it turned into a night we’ll all remember. 👉Pro Tip: Good planning doesn’t just keep a party on track—it keeps your mind calm, your body less tense, and your home a place where happiness feels effortless. Putting together a birthday sign Here’s exactly how we did it—and how you can plan your own glow + pool party without the stress. 1. Invitations: Set the Tone Early We used Partiful  to make an invite our teen could text directly to friends. Teens don’t do email anymore, and she wasn’t about to hand me her friends’ email addresses or phone numbers. We made the invitation fun and a little mysterious while also clear: What to Wear:  Swimsuit under party clothes (avoid 40 kids changing in the bathroom). What to Expect:  Dance floor, pool, glow bar, cupcakes. Logistics:  Side-door entry, no parents hanging around, pick-up at 10:30 It also had auto-reminders , which helped, and she sent extra texts closer to the day. Your Checklist: Use Partiful, Evite, or text-based link Add sections: What to Wear , What to Expect , Pick-up Info Keep wording fun, upbeat, slightly mysterious Turn on reminders + encourage direct texts Sweet 16 Birthday Party invitation textual content 👉 Pro Tip: If your teen is inviting friends from different groups, encourage them to bring a plus one—having a familiar face makes it easier for kids to relax and join in. Also, teens live on text, not email—create the invite link yourself, then let your teen send it out. It feels cooler coming from them. 2. Roles and Helpers My husband and I worked as a team: he greeted parents and gifts, I ran the photo booth, and we hired a helper for three hours (about $25–40/hr). Having another adult walking around meant we weren’t constantly in the middle of 'teen' things. We also taped signs (“Bathrooms →” “Enter at Side Gate” “Pick-up Zone”) in multiple places so no one had to ask us for directions mid-party. Your Checklist: Divide roles (greeting, photo booth, gifts, cleanup) Hire a helper for 3 hours Print and tape signs for bathrooms, entry, pick-up 👉 Pro Tip: Pro Tip: Even one helper for three hours is worth it—someone else handles cups and trash while you stay free to take photos and enjoy the night. 3. The Glow Party Setup The living room became the dance floor with: 40W 8 black lights (wattage was enough) Glow tape marking the floor (buy extra—you’ll run out, we did!) Disco lights for energy LED strip across the counter and glowing centerpieces A fog machine (how dreamy!) We moved furniture the night before, cleaned, taped, and staged everything so there was nothing left for the morning. Your Checklist: Move furniture + clean floors night before Tape glow floor (extra tape!) Add optional extras: disco lights, glowing centerpieces Taping the floor with glow tape 👉 Pro Tip: Test every light the night before. Nothing is more stressful than realizing one black light won’t turn on 15 minutes before guests arrive. 4. The Glow Pool The pool was as much a star as the dance floor. Heated to 95°F with the Jacuzzi bubbling, we added: Inflatable LED balls (the kids loved tossing them around) LED floats Glow necklaces some kids wore in the pool We provided 35 towels . Thank you, Costco. Every single one was used. Your Checklist: Heat pool + Jacuzzi in advance Add LED floats/balls for glow effect Towels (1 per guest) Clean pool the day before Glow Pool Party 👉 Pro Tip: Label towel bins “Clean” and “Used”—guests won’t ask where to toss them, and you won’t end up with a mountain of mystery wet towels. 5. Food and Drinks Here’s where we overdid it: we ordered thin crust and Sicilian pizzas . The Sicilian barely got touched—too heavy. Six XL thin-crust pies would’ve been enough. Cupcakes were another excess. Teens can be picky, and many barely touched them. In hindsight, mini cupcakes would’ve been smarter—just enough sugar without waste. And the powdered donuts? Not a single one eaten. Neon candy salad The rest worked: Popcorn, chips, glow candy salad (neon gummies tossed together), all served in glow cups Mini soda cans and sparkling water Gluten-free snack station Ice cream bars and cones from Costco (easy, no scooping mess) Your Checklist: Stick with thin-crust pizza (1 XL for 6–7 kids) Mini cupcakes > full-sized for picky teens Skip the powdered donuts Glow snacks (popcorn, neon candy) Mini sodas + sparkling water Gluten/dairy-free station Ice cream bars/cones for easy serving Snacks in glow cups 👉 Pro Tip:  Mini fly fans over food are lifesavers in summer. Battery-operated, they keep flies away and let snacks survive the night. 6. Timeline and Flow We treated the evening like a run-of-show: 7:00 PM: DJ arrived to set up 7:30 PM: Music started, kids arrived 7:45 PM: Dance floor came alive + Water pong 8:30 PM: Pool + Jacuzzi opened 9:00 PM: Cupcakes + birthday song (played by DJ, not sung awkwardly) 10:20 PM: Started guiding kids out of the pool to dry off 10:30–10:45 PM: Pick-up window We cued the DJ to play the birthday song at 9, and even gave him “before/after 9 PM” music directions. That prep paid off. Your Checklist: Write a simple timeline (with flexibility) Cue DJ for birthday song at the right time Schedule 10–15 min for drying off before pick-up Water pong for a teen pool party 👉 Pro Tip: Share your teen’s playlist with the DJ a week before—it saves time and makes the music feel like theirs, not yours. 7. Photo Booth Memories The first 30 minutes were reserved for photos before anyone hit the pool or sweat through the dance floor. We had a sparkly curtain backdrop, “Happy Birthday” sign, and funny props. Your Checklist: Backdrop: curtain or banner Props (make sure faces are visible during the photoshoot) Assign a parent with camera duty Check phone storage beforehand Props for the photo booth 8. Balloons We skipped the balloon arch, but still blew up about 30 balloons with a pump (took more than an hour). We stacked them on cabinets since we didn’t use helium. After the party, our dog had the best time chasing and popping them. Your Checklist: Balloon pump (plan at least 1 hour) 25–30 balloons is plenty for décor No helium needed—pile them for effect Bonus: dog entertainment afterward 👉 Pro Tip: Invest in a balloon pump—it saves your lungs and sanity, especially when you’re inflating 30+ balloons in an hour. 9. Safety, Cleanup, and Neighbors We always had a parent visible near the pool. Trash was swapped throughout the night. Our helper packed food and got most cleanup done before the last guest left. Two days before, we dropped neighbor notes about cars and noise, promising music would end by 11 PM on the day of the event. Your Checklist: Parent visible at pool Trash cans swapped during party Helper cleans as you go Notify neighbors in advance 10. Expect Imperfection Not everything worked: Sicilian pizza was a mistake, cupcakes went mostly untouched, powdered donuts sat there lonely, glow gear was overbought. And yet—the kids danced, swam, laughed, and made memories. That’s what counts. Your Checklist: Keep receipts for unused items Expect at least one flop Focus on what worked Powdered donuts that glowed beautifully in the dark but went untouched. 👉 Pro Tip: Return unopened supplies—Amazon is your best friend for over-ordered glow products you never used. And Amazon is much cheaper and has way more variety than Party City, when it comes to a GLOW themed party. Throwing a Sweet 16 Glow + Pool Party isn’t effortless. But when you plan ahead—down to the towels, signs, playlist, and cupcake size—it’s far less stressful and much more fun. You can actually enjoy watching your teen and their friends light up the night, while secretly thinking: we pulled it off. Of course, in the end, it’s not just about pulling off a party—it’s about the happiness of building memories together, creating one of those rare nights your teen will actually remember you planned.

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.

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.

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.