Kat Alva, Essential Health Natural Foods Market

Meet Kat Alva, the owner and guiding force behind Essential Health Natural Foods Market on Prospect Avenue in Hartford, CT.  A place where wellness is personal, and every product on the shelf tells a story of care. With a background in retail and a lifelong commitment to holistic living, Kat brings both professional expertise and deep empathy to her role. Her journey into health was sparked by motherhood and shaped by personal loss, leading her to explore the connections between food, environment, and emotional well-being.

Today, Kat’s store is more than a marketplace - it’s a sanctuary. Customers come for supplements and clean food, but stay for the conversations, the guidance, and the sense of belonging. Whether she’s curating trusted products, offering support to those seeking purpose, or simply listening with presence, Kat leads with intention and heart.

Her philosophy is rooted in the belief that healing is possible when we feel safe, informed, and supported. And through Essential Health, she’s quietly building a community where those values are lived - one customer, one story, one step at a time.

Thanks for making time to sit down with me, Kat!  For those meeting you for the first time, tell us who is impacted by the work that you do.  

“Honestly, anyone on any part of their health journey. We see people who are just starting out and need guidance, and we also get others who are more seasoned or biohackers who know exactly what they’re looking for - high-quality supplements, clean food, and trusted products.

Some customers find us because a family member referred them, hoping they’ll take steps toward better health. Others stumble upon us while searching for a health food store in Central Connecticut.  We’re one of the few in the area.

Some folks walk in knowing exactly what they need. Others have no idea where to start, and they ask us for help. That’s where we come in.  We guide them, meet them where they are, and help them explore options.

A lot of what I bring into the store is based on what our customers are asking for. If we get a few requests for something we don’t carry, we may decide to bring it in or start with special orders. If it turns out to be a trend, we’ll bring it in permanently. It’s all about listening and responding to what our community needs.”

Is there a personal connection to this work?

“Absolutely. Growing up, I was like most teenage girls - into makeup, skincare, cosmetics. Back then, there weren’t many regulations. You’d go to the drugstore, pick something up, and use it without questioning what was in it. Later, I learned that many of those products - nail polish, skincare, fragrance - were filled with chemicals. Especially fragrance, which contains so many ingredients that they don’t disclose that affect your body and even your future children.

My health journey really began when I was pregnant. I started by trying to rid my house of all the chemicals - what I cleaned with, and then what I put on my baby: soaps, shampoos, lotions. I tried to pick the cleanest ones because I wanted my baby to come into a clean world and be healthy.  

But when my firstborn wasn’t speaking at one year old, our pediatrician raised concerns. I had a normal pregnancy.  Everything was normal - until he wasn't talking. At the time, we were speaking to him in different languages, hoping to nurture a multilingual brain. It wasn't working, so we stuck to just English. That’s when it became clear he had neurologic issues. 

We discovered his neurological challenges were linked to his prefrontal cortex, which affects learning, mood regulation, and emotional processing. I remember listening to every health seminar I could find, searching for answers to help him have an easier life.

Eventually, I learned that phthalates - found in things like cosmetics and even the lids of single-use coffee cups - can cross the placenta and impact fetal development. I had no idea at the time. I was drinking coffee on the way to work, tired and unaware that the heat could cause chemicals like phthalates to leach into my drink. No one tells you these things. It’s all so normalized in our society - convenience over caution.

I was very upset. I didn’t want other women to go through the same thing. I didn’t want their children to suffer because of something they didn’t know. Even today, most people aren’t aware unless they’re actively searching for answers. It’s not taught in schools. You need someone in your life to guide you. And when you go into a typical store, there's not a lot of clean brands to choose from. Maybe one or two. If you want anything else, you have to go online and order it directly from that brand. And you don't know if it's even going to work for you. 

Luckily, my mom came from Poland, where they do things more naturally, so I had some awareness. She always leaned toward herbal remedies. If you’re sick, you take elderberries, drink tea leaves, and honey. You use essential oils and take fish oil daily. She wasn’t the type to push things on us, but she also wasn’t aware of how different things are in the U.S.- all the chemicals in our food, our products, our daily routines.

Now, I try to pass that awareness on to my daughter. We use an app from the Environmental Working Group called Healthy Living - formerly Skin Deep. You can scan barcodes or search brands, and it rates products from green (safe) to red (toxic). I’ve taught her to check everything, even if it’s trending on TikTok or Instagram. If it’s harmful, she’s not using it. I’m thinking not just about her, but about her future children too.

And we vote with our money. Where we spend it determines what companies will create. That’s why this work matters.

Tell us about the journey to starting the store. How did it come about?

“I’ve always worked in retail. Back in high school, my dream was to have my own clothing corporation. I worked in different clothing stores and loved merchandising. I was a merchandiser at multiple locations - setting products, doing window displays, dressing mannequins, and all the design elements throughout the store. I loved it - being creative and seeing the finished product. 

Eventually, though, life shifted. My husband and I were both working full-time, and it just wasn’t sustainable. There were too many challenges, and a parent needed to stay home. So I stepped back from work. Then COVID happened, and during that time, I dove deeper into the world of health - trying to understand the root causes of symptoms, learning about the brain, the gut, and where our food really comes from. I learned so much. And the more I learned, the more upset I became about what we’re exposed to every day.

Then one day, I saw an email from a health food store in Manchester, Parkade Health, looking for a part-time store manager. It was perfect. It was in the health industry. I didn’t want full-time, and I had experience in retail and management. I got the job, but it only lasted two months because the owner ended up closing the business.

Still, that opportunity led to something bigger. Through her and one of her customers, I was referred to Dr. Ali’s office. I got hired there and became their store manager for two years before they offered me the store. I grabbed it because I loved the store. I had already poured my heart and soul into it, trying to make it the best it could be, helping it grow, and reaching as many people as possible on their health journeys.

I wanted the store to be a safe place - where people could come in, shop, share their stories, and feel supported. Having a strong team has been essential. You’re only as strong as your team, and making sure we had the right fit for our customers coming in was huge. We all truly care about everyone who walks through the door. We listen to their stories, help them along the way, and build relationships that last. We know many of our customers by name. We recognize what they regularly buy. We know their families. We talk about vacations. It’s more than a store - we’re on this journey in life together. 

Do you have a self-care routine that helps you maintain balance and keeps you healthy? 

“Yeah, I mean, there are different things I do. Supplements are definitely part of it. I have my go-to essentials, like collagen every morning with my coffee, then a cellular health supplement, fish oil, NAC, curcumin, a probiotic, and magnesium. They help with inflammation and support my nervous system. Magnesium especially helps me stay calm.

I also get a monthly massage and acupuncture, which really help with stress. And spending time outside. I love being outside - like right now, the breeze is beautiful, it’s not too hot. This year I’ve been gardening more than usual. I planted ornamental grass and some plants in front of my house. Even weeding feels like a way to decompress. It’s my time.

I go on regular walks with my two dogs. They’re my little shadows. They follow me everywhere, sit next to me on the couch, so I can pet them - one in each hand. They’re good for the soul.  

I also do some forms of meditation. I may not always have time to sit for half an hour, but I always make space for gratitude. Even during difficult times, I try to be thankful - because those experiences make me stronger and more resilient. I know that going through them will help me help somebody else in the world. So gratitude is like my daily meditation. I always think of something I’m grateful for before I go to bed.

There’s also a practice I learned years ago called The Sedona Method. It’s a simple way to let go of emotions you might be holding onto. You ask yourself four questions. Say you had a really rough day and you’re angry with a person or situation. 

First: Can you welcome the feeling? Imagine anger knocking on the door. You open it, let it in, and acknowledge it. ‘Okay, I'm feeling angry.’ You let your body say, ‘I'm welcoming anger. I'm angry and that's okay.’ No judgment - just acceptance. 

Second: Is it possible, just for now, to let it go and worry about it later? Maybe tomorrow, next week, or even an hour from now. Your body will usually say yes, though sometimes it wants to hold on. You may need to repeat the process.  

Third: Will you let it go? It might be possible, but maybe you don't want to. You’re gripping it like a pencil. The goal is to get to ‘Yes, I will let it go.’

Fourth: When? And the answer is now. That’s when you release it.

When I teach it to my kids, I tell them to picture a little boat, and when you say ‘now’, see the boat floating away, or a car driving away, or a balloon carrying the feeling away. It doesn’t always stick, but I remind them. I love it because it’s simple. You can immediately release emotions and worry about them another day (which typically doesn’t happen because you've already released them). You can do it quietly, in your mind, without anyone knowing. It helps me during stressful days.

I started meditating when I was 16, and it’s helped me tremendously throughout my life. Meditation can be hard for people because it’s tough to quiet the mind, but once you get into it, you can go deep—release painful feelings, find unconditional love, and live from that place. I credit meditation to everything in my life.”

Many 16-year-olds aren’t necessarily practicing meditation. How were you introduced?

“My sister was killed when I was 12, and then my dad died when I was 13. I lost half of my family within a year of each other, and I was very angry for a long time after that. It was a lot to carry.

When I was a junior in high school, the same age as our kids now, I was introduced to yoga. That was the first step. I really enjoyed it. Around that time, a woman came to my high school and offered an evening introduction to meditation. My mom and I were both hurting, and we just wanted to give it a try. It felt like something we needed.

It was amazing. I think that night was a turning point for both of us. We started meditating and were able to process a lot of the feelings we’d been holding onto. For me, it helped me let go of the anger and come to terms with the idea that life’s experiences - no matter how painful - can make us stronger.

I probably meditated for hundreds of hours, asked questions to the universe and felt like I received guidance over the years. It’s helped me become deeply empathetic toward others. I’ve come to understand that we’re all on our own journeys, moving at our own pace. We’re not competing - we’re evolving. And sometimes people are struggling, but they’ll grow through it. I try to meet them where they are and offer unconditional love, because they may not be getting that anywhere else.

That’s something I always tell my team when I train them: this store is a safe space. It’s not just a place to shop—it’s a place where people can feel seen. Some customers come in with problems that have nothing to do with the store. If you can lend a shoulder or an ear, listen; they may go home feeling deeply appreciative. We might be the only ones they have to talk to.

I don’t think there’s enough of that in the world. So I wanted to create that space.”

Is there a particular person or persons that you’ve drawn inspiration from over the years?

“I have a very rare personality type - only about 1% of the population shares it. One of the people who does is Nelson Mandela. And while I’ll never be Nelson Mandela, I understand where he comes from. That deep desire for change in the world. The belief that we could live in a kind of utopian society if we all just let go of ego, worked together, and showed empathy.

I know the rest of society isn’t always wired that way. But I try to do my part - starting here in Connecticut. Maybe it’ll grow beyond that, I don’t know. But for now, I’m focused on helping as many people as I can. Sometimes it just takes one step to create a ripple effect that reaches far beyond what we can see.

I’ve also drawn inspiration from other spiritual leaders who remind me that I’m meant to do this - that it’s part of my purpose. Oprah, for example, has been a pioneer. There weren’t many people doing what she did back then, and she still has such a powerful presence. She’s deeply empathetic and continues to uplift others. 

And Deepak Chopra - his teachings always bring me back to spirituality. That’s my anchor. No matter what I’m doing, I return to that sense of purpose, that “why” to keep doing what we do. Even when things get tough or stressful, I know there’s a bigger purpose.

I also have people close to me who inspire me every day. Dr. Allie is someone I can always turn to. Her heart is in the business, too. She sees patients, does chiropractic adjustments, and refers them to the store so we can continue their care. It’s a very symbiotic relationship - we’re helping people from both ends, starting with her medical expertise and continuing through our holistic support. She’s well known in the community, and it makes a big difference having her by our side.”

Looking back, would you say there’s been a particular moment that’s been pivotal in your growth journey? 

“I feel like everything that’s ever happened has set me in this direction - every person I’ve met, every job I’ve had, learning meditation, all of it. Even the places I worked where I wasn’t appreciated, where you were made to feel dispensable. It taught me what not to do. It showed me how important it is to value your team, to train them well, and to make sure they feel supported. Those experiences helped me become a better manager. The ones who did appreciate me, who stood by me and showed me how it’s done - they really stood out. They taught me how to do that for others.

And then there were the nudges from the universe. Meditation was a big one. Another was my son - just trying to help him live his best, easiest life. That’s what got me on the health path. It made me curious about how everything works together, and how much we can control - what we eat, what we put in our bodies. I realized that kind of information isn’t readily available. You have to go searching for it. So everything along the way just built up and built up and built up - and brought me here.

Even the job at the Manchester Parkade Health Shop, where I only worked for two months. It was enough. I didn’t need more time. I just needed the introduction. And that wouldn’t have happened if I hadn’t worked there. It’s wild how things unfold.

I really believe in the law of attraction. When you put energy out there - whether it comes back instantly or five years later - it will find its way to you. It’s not always easy, but you learn from every experience. It makes you stronger. And you’ll use what you’ve learned in the future.

Last question.  What advice would you offer the woman with a whisper in her heart to lean deeper into her power?  

Well, she’s welcome to reach out to me. We can have a mentorship, if that’s what she’d like. I’m empathetic to people, and if there’s something I can do to help them, I will. If I can’t, I can’t - but whatever you can do, why not? That’s all we can do, right? Why not?

If you feel it’s your purpose, and you’re excited about it, and you know you can make a difference - don’t stop. No matter what anybody says. Trust in the universe. It will guide you to it.

(She smiles) I want everybody else to succeed.

Except for Amazon. (We laughed.)

When asked what drives her work and vision for the future, she shared:

“Be the change that you wish to see in the world.”

“I wish the industry would change in this country. I do my part on a personal level at home and extend it to the store with the products we choose to supply. There’s a lot of research and evidence showing that we, as a planet, are depleting our soils - so much so that we have a limited number of harvests left. That means we could run out of food to feed everyone in our lifetime.

This is caused by single-crop farming, factory farming of animals, and greenhouse gases being emitted into our atmosphere. Cows fed grain emit methane because they can’t properly digest corn. It’s not their natural diet. They should be on pastures, eating grass - their natural way of living. Right now, cows are contributing more greenhouse gases than gasoline-powered cars.

Regenerative farming is the best solution we have for pulling carbon from the air and returning it to the soil. It rebuilds nutrient-rich soil that retains water and restores the topsoil we’ve lost over decades of poor soil health.

We support both local and national farmers who use regenerative agricultural practices. Certification is a long and expensive process that some small farms can’t afford. We partner with local farms that follow the same practices that help rebuild our soil and clean our air.

The customers we serve want to be part of the solution. They care about the health of our planet. They want to see change happen in this world. And we’re able to support that vision by choosing farms and companies that use regenerative practices.

This is the change I envision in the world.”