Chatham & Short Hills, NJ January 2024

Health and Wellness F ITN E S S

PE AK H E ALTH & WELLN ESS IN 2024 F I N A N C E + LE G A L S E RV I C E S

FI N AN CIAL STRATEGI ES FO R EV ERY STAGE O F LI FE H E A LTH + W E LLN E S S

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LIFESTYLE LETTER

Embracing a Vibrant 2024

January 2024 PUBLISHERS

Ana Meyer | ana.meyer@citylifestyle.com John Meyer | john.meyer@citylifestyle.com M AN AG I N G E D I TO R

Ana Meyer | ana.meyer@citylifestyle.com

Happy New Year!

As we step into the dawn of a new year, there's an undeniable buzz of excitement in the air. It's a season of fresh beginnings, a canvas awaiting the strokes of our aspirations and dreams. In crafting this year's Health and Wellness Issue, we set out on a journey to offer more than just fleeting fixes or temporary checkmarks. Our focus rested on cultivating sustainability, fostering enduring changes that resonate with the rhythm of a fulfilled life.

This year, our aim is to evolve into the best versions of ourselves – not just as individuals but as parents, family members, community contributors, and friends. The pages of this month's issue serve as a beacon, guiding you towards lasting improvements in your physical, emotional, and financial well-being.

In these insightful pages, discover the secrets behind the success of Rutgers Athletics program, unraveling the strategies that propel their athletes to triumph.

Explore the realm of innovation with a groundbreaking ACL surgery promising a swifter road to recovery. And, as you embark on the journey of a new year, gain valuable financial wisdom to set your compass in the right direction.

Life, in all its facets – be it business, finance, nourishment, home, or personal well-being – hinges not on sporadic actions but on the choices we make consistently. For better or worse, it's what we do most days that truly defines our journey.

Let's prioritize making 2024 a chapter of greatness and health. Remember, it's not about occasional actions but the daily choices that weave the tapestry of a serene, fulfilling, and fabulous year ahead.

Remember, if you have interesting, fun, and meaningful stories to share or are a business looking to grow within the ten communities we serve, we would love to hear from you! Email John.Meyer@citylifestyle.com for advertising opportunities and Ana.Meyer@citylifestyle.com for editorials or call our office at 973-944-1440.

Here's to you and the wonderful journey that awaits! Wishing you a Happy and Healthy New Year!

ANA MEYER AND JOHN MEYER PUBLISHERS, C H AT H A M + S H O R T H I L L S L I F E S T Y L E A N D M O R R I S C I T Y L I F E S T Y L E @ C H AT H A M S H O R T H I L L S

S O C I AL M E D I A C O O R D I N ATO R

Ben Meyer P U B L I S H E R AS S I STAN T

Kaitlyn Keane | kaitlyn.keane@citylifestyle.com CONTRIBUTING WRITERS

Sue Baldani, Stephany Aznar C O N T R I B U T I N G P H OTO G R AP H E R

Chris Jorda Photography

Corporate Team CHIEF EXECUTIVE OFFICER Steven Schowengerdt CHIEF OPERATING OFFICER Matthew Perry EXECUTIVE DIRECTOR OF HR Janeane Thompson DIRECTOR OF FIRST IMPRESSIONS Jennifer Robinson TECHNICAL DIRECTOR Josh Klein AD DESIGNER Mary Albers LAYOUT DESIGNER Emily Lisenbee

Learn how to start your own publication at citylifestyle.com//franchise.

Proverbs 3:5-6 Chatham & Short Hills City Lifestyle™ is published monthly by Lifestyle Publications LLC. It is distributed via the US Postal Service to some of the Chatham & Short Hills area’s most affluent neighborhoods. Articles and advertisements do not necessarily reflect

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L I F E ST Y LE LE T T E R

Lifestyle Publications’ opinions. No portion of this magazine may be reproduced in any form without written consent. Lifestyle Publications does not assume responsibility for statements made by advertisers or editorial contributors. Information in Chatham & Short Hills City Lifestyle™ is gathered from sources considered to be reliable, but the accuracy of all information cannot be guaranteed.

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inside the issue JANUARY 2 0 2 4 | HEA LT H & W EL L N ES S

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Featured

24 28 34 38 10

Now Hear This

Enjoy the sounds of life again

28 On the Cover

Departments

Rutgers Athlete, Chatham's Ben Gorski

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Lifestyle Letter

12

City Scene

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Business Monthly

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Financial Buzz FINANCE + LEGAL SERVICES

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Self Care WELLNESS

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Inspired By FITNESS

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Local Limelight HEALTH + WELLNESS

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Local’s Choice HEALTH + WELLNESS

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Culinary Creations FOOD + BEVERAG E

Peak Health and Wellness in 2024

Get Inspired by Rutgers Athletes to Achieve Your Best Year Yet

Innovation Unveiled

My personal journey when I embraced the groundbreaking BEAR implant

Personalized Approach to Home Care Learn why Homewatch CareGivers are the preferred homecare providers.

Photography: Rutgers Athletic Program

JANUARY 2024

city scene WHERE NEIGHBORS CAN SEE AND BE SEEN

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1-7: World famous artist and musician Joe Satriani, in-person event and private concert for his collectors at Short Hills Wentworth Gallery.

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Welcome Mane House to our Chatham + Short Hills family!

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Financial Strategies for Every Stage of Life Professional advice for today and all year long ARTICLE BY SUE BALDANI | PHOTOGRAPHY BY CHRIS JORDA PHOTOGRAPHY

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F IN A N CIA L BU Z Z | FI NANCE + LE GAL SE RVICE S

In this unpredictable financial climate, knowing how to invest our money and handle our assets can be complicated. Some of us turn to the internet, and others to friends, family, and respected colleagues. But, in order to make the right decisions at the right time, the best person to speak with is a professional financial advisor.

“Everyone has different goals, objectives and different trajectories in their careers,” says Jeff Feinstein, a principal and wealth advisor with KBK Wealth Management, LLC. “So, we typically do a full intake session, called a discovery meeting. We ask a lot of questions in order to get to know more about them. We then follow up with what we need for analysis and to create a recommendation, a financial plan.”

This financial plan, he says, consists of items that are related to financial issues in their lives, such as cash flow, budgeting, retirement planning, tax planning, estate planning, and risk management. The other components are investing, growing and protecting clients’ wealth.

Adds Jeff, “When there’s an economic crisis related to inflation, it’s really important to have somebody who really watches the markets and knows what resources solutions and strategies to take advantage of.” Financial advisors are also there to really help people make decisions. “Whether you’re buying a house, leasing or renting a car, financing or saving for college or getting ready for retirement, that’s really where people end up engaging a financial advisor.”

His firm, KBK Wealth Management, LLC has been in business for over 30 years. “First and foremost, what separates us from a lot of other firms is our holistic financial planning,” he says. “It’s very personalized since everyone’s situation is different.” Although his office is in New York City, he meets with people in New Jersey and Connecticut as well. He also holds virtual meetings.

Here, Jeff gives us some tips on how we can best manage our money and other assets.

1. REVIEW AND MONITOR YOUR INVESTMENTS

Consistently review and monitor your investments and work with a financial advisor to assess levels of risk. 2022 was a volatile year and investors will need to consistently rebalance to ensure clients’ objectives are met in the upcoming months.

2. INVEST FOR THE LONG-TERM, NOT THE SHORT-TERM

The last three years have brought many unexpected events such as the pandemic, geopolitical tension, supply chain issues and inflation. It can be challenging to time the market, but investors should keep longterm goals in mind by not panic selling or being overwhelmed by the volatility in the short term.

3. KEEP A DIVERSIFIED PORTFOLIO

As cliché as it sounds, don’t hold all your eggs in one basket. Keeping your investments diversified helps mitigate the risk and volatility in your portfolio.

4. REVIEW ALL ASPECTS OF YOUR FINANCIAL PLAN, NOT JUST INVESTMENTS

Now is the time to review all aspects of your financial plan with an advisor. College planning, retirement strategies, spending and savings, life and disability insurance, and estate planning are all factors to consider when reviewing your overall financial plan.

5. COMMUNICATE YOUR FINANCIAL PLAN WITH FAMILY

It’s important to have a family discussion to ensure your partner is aware of financial plans, including assets and liabilities. It’s equally as important that adults connect with elder parents on their financial plans so parents feel supported knowing their children are informed and can help navigate the future.

“When seeking out a financial advisor, it’s important to develop a relationship so that they know what's going on in your life personally and professionally in order to make the best recommendations.”

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“Market volatility is inevitable, but working with the right financial advisor will strategically set you up for long-term success.”

Before becoming involved in the financial industry, Jeff worked as a sports agent for SFX Baseball Group (now ISE Worldwide), one of the country’s premier baseball agencies. “I’ve been to countless All-Star and World Series games and have met some incredible people,” he says. “I’ve worked with Hall of Famers and MVPs and I still work with some of them now, but on the financial side.”

When not helping people improve their financial health and wealth, Jeff, from Short Hills, loves spending time with his wife, Alexandra, their two children, 6-year-old Gemma

and 3-year-old Case, and the family dog, Hank. “As a family, we love to travel.”

He adds, “I work with a lot of families with young kids and I’m fortunate to also work with a lot of my client’s parents.

That’s been an incredible part of this practice because some of the same decisions I’m making for my family, I’m making for my clients, and some of the same decisions I’m helping my parents with, I’m helping their parents with. So that’s really nice.”

To learn more, visit kbkwealth.com.

L E A R N M O R E : Jeff Feinstein, of Short Hills, is a principal/wealth advisor with KBK Wealth Management, LLC. He holds FINRA Series 7 and 63 securities registrations, and is licensed in life and health insurance and securities transactions.

The Financial Professionals of KBK Wealth Management are Registered Representatives and Investment Advisor Representatives with/and offer Securities and Advisory Services through Commonwealth Financial Network, member FINRA/SIPC, a Registered Investment Advisor.

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F IN A N CIA L BU Z Z | FI NANCE + LE GAL SE RVICE S

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NOW hear THIS ARTICLE BY SUE BALDANI | PHOTOGRAPHY BY CHRIS JORDA PHOTOGRAPHY AND PROVIDED

The average person, explains audiologist Dr. MaryAnn Pladdys, waits seven to 10 years before addressing hearing loss because wearing hearing aids makes them feel old. But, her patients are getting younger all the time.

Many baby boomers attended a lot of concerts, and others may be using headphones at a loud volume. Or, they might be using public transportation, and/or are surrounded by the noise of power tools and lawn equipment.

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“We live in a very noisy world and a lot of people don’t think to protect their hearing by wearing earplugs,” she says.

While hearing loss can be frustrating, it can also lead to other problems such as a higher risk of dementia, depression, and anxiety. So, it’s important to visit an audiologist by age 40 to get a baseline hearing test, which only takes about 20 minutes.

With today’s technology, hearing aids are much smaller and it’s hard to tell when others are wearing them. “The most popular hearing aids are those with the receiver in the ear canal with a small device behind the ear,” says Dr. Pladdys. “When it’s fit properly, it blends in and is really very discreet.”

Plus, the sound quality is so much better than in years past, and many are rechargeable. Most hearing aids are also compatible with iPhones and many are compatible with Android phones, so they can be controlled by an app.

While hearing aids can now be bought over the counter and online, audiologists program hearing aids to your specific needs, which is crucial.

“Also, over the counter hearing aids don’t address background noise as effectively as a prescription hearing aid, plus the quality is not as good.”

“To change somebody's life by giving them hearing again is so rewarding.”

Dr. Pladdys, with a practice in Livingston, has been assisting patients with their hearing issues for almost 34 years, and she thoroughly enjoys what she does. “A patient comes in with a problem, we do a test, and then we fix that problem,” she says.

Dr. MaryAnn Pladdys

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“ Re c ove r y i s ex t re m e l y i m p o r t a nt t o a l l ou r s t u d e nt-at h le t e s h e re at Rut ge rs .” Ad a m P a l lo n e

When January comes around, we typically recommit to our health and wellness. Putting our health and wellness first is a typical New Year’s resolution that most of us make and yet few of us keep. Let’s take a page from the Rutgers Athletics program on how we can stay on track for physical and mental wellness.

Get ready to unleash the secrets to peak health and wellness in 2024, courtesy of Rutgers Athletics. From football to men's and women's basketball, we're diving into a journey that goes beyond the game.

We first interviewed Adam Pallone, Senior Athletic Trainer on nutrition and recovery tips. Here is what he had to say.

Q: RECOVERY IS A CRUCIAL COMPONENT OF OVERALL WELLNESS. COULD YOU SHARE SOME INSIGHTS INTO THE RECOVERY TECHNIQUES AND PRACTICES YOUR ATHLETES FOLLOW TO PREVENT INJURIES AND MAINTAIN LONG-TERM HEALTH?

Recovery is extremely important to all our student-athletes here at Rutgers. It plays a large role in our daily workout routine, and also over the course of a long season of competition. We utilize a variety of modalities to aid in our daily recovery that are both active (foam rollers, lacrosse ball rolling, yoga, etc.) and passive (heat, cold, vibration, compression, electrical stimulation, etc.) ways to help with our day-to-day recovery for each individual student-athlete. We have an overarching philosophy that prioritizes adjusting the workload of how and when we train (avoiding high intensity workouts on consecutive days) and the holistic approach of how sleep, nutrition, and hydration play such an important role in our recovery throughout the year.

One of the best ways we emphasize recovery is by teaching our student-athletes that the hormone responsible for muscle growth is produced in its highest amount during sleep. We also teach them about the importance of hydration and nutrition and the roles

those two things play in muscle growth, preaching that muscle strength is best developed from the combination of work plus rest along with ideal nutrition and hydration. All parts of that equation are viewed as equally important, and failing to maximize sleep, nutrition, or hydration will drastically decrease the effectiveness of the workout they just performed. So, if our student-athletes are going to dedicate themselves to their workout in the weight room or on the field, they should also dedicate themselves to how they hydrate, eat, and sleep.

A substantial part of our overall health and wellness in 2024 is how we manage our mental health and our resiliency to the unexpected things that may come our way. We reached out to Dr. Peter Economou, Director, Rutgers Athletics Behavioral Health, who had great insights for us to share with you.

Q: HOW DO YOU INCORPORATE MENTAL HEALTH AND RESILIENCE TRAINING INTO THE ATHLETES' ROUTINES TO HELP THEM STAY MENTALLY STRONG AND FOCUSED THROUGHOUT THE SEASON?

It is imperative that it becomes lifestyle rather than a fad, so we work to integrate the practices into daily routines, just like brushing our teeth. Resilience is somewhat abstract and what makes one sibling more resilient than another? We do not fully understand it, but we can teach resilience and I consider resilience to be just like another muscle that can be trained.

Q: IN THE FACE OF ADVERSITY AND SETBACKS, RESILIENCE IS KEY. CAN YOU PROVIDE SOME ADVICE ON BUILDING MENTAL RESILIENCE AND FACING CHALLENGES HEAD-ON, WHICH COULD BENEFIT READERS IN THEIR PERSONAL AND PROFESSIONAL LIVES?

Resilience needs exercise and this can be done through emotional intelligence training, vulnerability,

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Justin Lawler, Randolph

Alianna Eucker, Washington

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We a re b e t t e r i n nu m b e rs a n d s u r rou n d you rs e l f w it h p e o p le t h at a re s m a r t e r a n d wo rk h a rd e r.

D r. E c o n o m ou

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I NSP IR E D BY | F IT N E SS

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and naming adversity. I use this definition of mental toughness: it is the refusal to be intimidated, to remain determined, to manage emotions, and stay focused when under pressure.

Q: HOW DO YOU PROMOTE A CULTURE OF TEAMWORK AND SUPPORT WITHIN YOUR ATHLETIC PROGRAMS? WHAT LESSONS CAN THE EVERYDAY PERSON TAKE AWAY FROM THESE STRATEGIES TO ENHANCE THEIR OWN SOCIAL AND EMOTIONAL WELL-BEING?

We are better in numbers and surround yourself with people that are smarter and work harder.

That is what makes us better. Competition is healthy for sure, but it is most important to celebrate differences, notice implicit biases and judgments, and encourage one another to be our best version.

Q: WHAT’S THE MOST IMPORTANT PIECE OF ADVICE YOU CAN GIVE TO INDIVIDUALS LOOKING TO ACHIEVE A HEALTHY BALANCE BETWEEN PHYSICAL FITNESS AND MENTAL WELL-BEING IN THE YEAR 2024?

Just make a commitment in this moment and make it small. For example, I am going to walk today for 10 minutes, or I am going to open a book, or I will do 3 minutes of meditation twice this week. We fail these goals when they are too big, so consider writing down SMART goals: Specific, Measurable, Achievable, Relevant and Time-Bound.

As we charge into a new year, I encourage you to take a few tips from Rutgers athletes and their athletic program and let their advice serve as your guiding star to a healthier, more balanced 2024. With their insights, you can unlock your potential and aspire to be the best version of yourself. Get ready to set new goals, conquer challenges, and ignite your physical and mental well-being! I am ready. Are you?

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JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/C H ATH A MA N D S HO RT HI L L S

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ARTICLE BY STEPHANY AZNAR PHOTOGRAPHY BY CHRIS JORDA PHOTOGRAPHY

MY PERSONAL JOURNEY WHEN I EMBRACED THE GROUNDBREAKING BEAR IMPLANT, REWRITING THE RULES OF RECOVERY FOR ACL TEARS. Dr. Louis Rizio and Stephany Aznar

INNOVATION UNVEILED 34

LOCA L LIM E LIGH T | HEALT H + WE LLN E SS

You don’t have to be an athlete to tear your ACL! Just a few months ago, I was a senior in high school playing flag football with friends. I was running to catch the ball, fell to the ground, and felt the pain. I never would have thought the summer of my senior year would be

He believes he was the first doctor to perform this surgery in Northern Jersey since it was approved by the FDA about a year ago. The implant is first soaked in the patient’s blood for a few minutes with the idea that this will create growth factors. He says

“THE GOAL IS TO REPAIR THE ACL RATHER THAN RECONSTRUCT IT.” spent on crutches, but with the help of Dr. Louis Rizio, sports medicine, and orthopedic surgeon with Cooperman Barnabas, and the BEAR implant, I was able to enjoy a remarkable summer before my freshman year of college. A few weeks after my surgery, I felt well enough to attend a concert in NYC!

ABOUT DR. LOUIS RIZIO AND THE BEAR IMPLANT:

A common sports injury is tearing the ACL (anterior cruciate ligament).

Since it’s one of the key ligaments that help stabilize the knee joint, these tears can be extremely debilitating.

Over the last 30 years, treatment has stayed relatively the same - until now.

“The goal of this newer procedure is to repair the ACL rather than reconstruct it. The hope is to save your ACL by combining sutures (stitches) and collagen implant to enhance healing. This is a drastic change in ACL management,” says Dr. Louis Rizio.

early data shows that muscle strength and recovery may be faster with this technique. “The rehab is a little bit slower in the first four weeks because we’re trying to protect the implant, but trauma from the surgical procedure is less because the procedure is less invasive.”

Dr. Rizio adds, “It can also be used for young patients. Pediatric patients are suffering a lot more ACL tears because there are a lot of kids playing sports at higher frequencies and at higher levels. The traditional techniques of reconstructing an ACL could potentially damage their growth plate. With this procedure, that’s less likely, and gives a younger person an opportunity to keep their ACL rather than taking a graft from one of their other tendons to reconstruct the ligament.”

There’s also no age limit. The only restriction with the implant is the timing of the surgery. “Tears diagnosed

CONTINUED >

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The BEAR Implant.

Dr. Louis Rizio and Stephany Aznar

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LOCA L LIM E LIGH T | HEALT H + WE LLN E SS

THERE’S ALSO NO AGE LIMIT. THE ONLY RESTRICTION WITH THE IMPLANT IS THE TIMING OF THE SURGERY. earlier and treated earlier may improve results. Sports medicine is for anyone who is active.” said Dr. Rizio “Some orthopedic doctors are not surgeons. I am both. I’m a sports medicine-trained surgeon. I’m trained in specific arthroscopic techniques.

Your musculoskeletal system is the foundation for everything that you do. It’s the architectural frame of your person. Things like tennis elbow, arthritis… knee replacements that can impact your ability to run, ski, or take a fitness class… things that are affecting your quality of life, these are things that I help with,” said Dr. Rizio.

In just the past few months, I am almost back to my pre-ACL tear self! www.drrizio.com

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Personalized Approach to Home Care LEARN WHY HOMEWATCH CAREGIVERS ARE THE PREFERRED HOMECARE PROVIDERS. ARTICLE BY KAITLYN KEANE | PHOTOGRAPHY BY CHRIS JORDA PHOTOGRAPHY

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LOCA L’S CH OICE | HEALT H + WE LLN E SS

As aging and changing health circumstances often warrant a need for additional care, many prefer the familiarity and comfort of their own home. At Homewatch CareGivers, each client is supported by a Care Team consisting of designated caregivers, a nurse, and a social worker who are all committed to elevating the client’s quality of life. HWCG understands that welcoming a stranger into the home can be overwhelming and intimidating, and they strive to smoothen this transition by introducing caring professionals who are thoroughly trained in providing high-quality care as well as meaningful companionship.

HWCG’s mission is to provide superior quality home care services which preserve the client’s dignity, independence, and safety. Clients are paired with caregivers who have complementary personalities and skill sets that allow them to provide adequate support. Whether in-home care is needed due to injury, illness, medical procedure, or the inevitable challenges of aging, each member of the caregiving team will go above and beyond to support the client and empower them in this new transition.

Clients vary in age and needs. While many are senior citizens, caregivers are trained to aid any clients 21+ who need assistance. Providers specialize in areas such as eldercare, hospital discharge, disability, and dementia care. While responsibilities of the caregiver vary based on the client’s needs, they typically assist in daily living activities like dressing, grooming, and meal preparation, as well as services such as laundry/light housekeeping, meal planning/preparation, transportation, and companionship. While caregivers are often hired to assist clients in their own homes, they also accompany clients on outings, in medical settings, or

at residential facilities, for anywhere from a few hours to a few months at a time.

HWCG emphasizes the importance of finding a caregiver that is the right match for the individual in need.

“The HWCG team is the eyes and ears in the home”, says Randi Brokman, MSW, Director of Community Outreach and Client Care. With HWCG, clients and family members are given peace of mind that those working with the client are all trusted and compassionate professionals. While legal licensing and vetting requirements are enforced, additional extensive training for staff is provided to ensure exemplary care. Thorough background checks are also administered annually, and it is with great confidence that the team caring for the client is fully qualified to do so.

When choosing HWCG, “you’re not just hiring a caregiver, you’re hiring a care team,” says Michael Mitchell, Chief Operating Officer. HWCG prides itself on the longevity of its staff, as each of its staff members and caregivers have been with the company for multiple years, and some even multiple decades.

Consistency remains a priority for both the benefit of each staff member and client at HWCG, and the best interest of personnel at all levels is always considered.

Homewatch CareGivers, located in South Orange, has been serving Essex, Union and Morris counties for 14+ years. At HWCG, care is delivered with the whole person in mind, not just their condition, and this approach is what sets them apart. If you or a loved one have concerns about needing assistance at home, contact them at (973)-810-0110 for a confidential, free consultation. Visit www.homewatchcaregivers. com/south-orange to learn how compassionate home care can benefit your family.

CONTINUED >

“The HWCG team is the eyes and ears of the home.” - Randi Brokman, MSW, Director of Community Outreach and Client Care JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/C H ATH A MA N D S HO RT HI L L S

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“You’re not just hiring a caregiver, you’re hiring a care team.” - Michael Mitchell, Chief Operating Officer

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LOCA L’S CH OICE | HEALT H + WE LLN E SS

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/C H ATH A MA N D S HO RT HI L L S

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C ULIN A RY C R E AT ION S | F OOD + BE VE RAGE

SMOOTHIE BOWLS

ARTICLE BY ANGELA BROOCKERD PHOTOGRAPHY BY JANIE JONES Start your day with a nutritious and vitamin-packed breakfast. Smoothie bowls are a great way to add a variety of fruits and vegetables. Top with chia or flax seeds for an extra omega-3 boost, nuts or seeds for added protein, or sliced fruit for additional vitamins and fiber.

Including a hint of turmeric or ginger can aid in digestion and has anti-inflammatory properties. Eating a variety of fruits and vegetables can aid in cellular repair and gut health, and smoothie bowls are a delicious way to incorporate more into your day. Try some of these simple recipes, or create your own combinations to give your health a boost.

CONTINUED > JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/C H ATH A MA N D S HO RT HI L L S

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Pine ap p

o B wl a n a n a B le

INGREDIENTS: • 2 cups frozen pineapple • 1 frozen banana • 1 handful spinach (optional) • 1 tablespoon freshly squeezed lemon juice • 1 tablespoon manuka honey (or other natural sweetener) • ¼ inch fresh ginger • ½ cup coconut water TOPPING SUGGESTIONS: • fresh fruit • seeds • pomegranate seeds

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C ULIN A RY C R E AT ION S | F OOD + BE VE RAGE

Add all ingredients into a blender and blend until smooth. Pour into a bowl and top with desired toppings.

B owl at e

ol INGREDIENTS: • 2 frozen bananas • 2 tablespoons cacao powder • 2 tablespoons peanut butter (or other nut butter) • 1 date • 1 teaspoon cinnamon • ¼ teaspoon vanilla extract • ¼ cup almond milk or oat milk • 2 tablespoons chia seeds, optional Add all ingredients into a blender and blend until smooth. Pour into a bowl and top with desired toppings.

TOPPING SUGGESTIONS: • banana slices • oats • granola • chia seeds • coconut flakes • chopped nuts • cacao nibs

Nut

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c o

CONTINUED > JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/C H ATH A MA N D S HO RT HI L L S

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owl tB as

Citru sB l

INGREDIENTS: • 1 orange • 1 clementine • 1 ½ cups frozen strawberries • ½ cup frozen blueberries or raspberries • ¼ cup fresh spinach or kale • 1 tablespoon cranberry juice • 1 tablespoon freshly squeezed lemon juice • 1-2 dates • 1 teaspoon fresh ginger • 3 tablespoons oat milk or almond milk • ¼ teaspoon cinnamon • 2 teaspoons raw or manuka honey Blend all ingredients and pour into a bowl. Top with desired toppings.

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C ULIN A RY C R E AT ION S | F OOD + BE VE RAGE

TOPPING SUGGESTIONS: • fresh berries • oats • clementines • chia seeds

INGREDIENTS: • 1 orange or 2 clementines • ½ cup carrots • 1 cup frozen mangos • 1 cup frozen peaches • ½ banana • ½ cup vanilla yogurt • ½ teaspoon turmeric, ground • small pinch of pepper Blend all ingredients until smooth.

Top with desired toppings.

TOPPING SUGGESTIONS: • granola • sliced almonds • berries • ground flax seeds

Ca

rro

t

Or

an

g e B o wl

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/C H ATH A MA N D S HO RT HI L L S

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