Natural Awakenings Central New Jersey / December 2021

HEALTHY

LIVING

HEALTHY

PLANET

HOLIDAY ISSUE

FESTIVE TREATS WITHOUT SUGAR THE ART OF SOULFUL LISTENING THE HEALING POWER OF A SACRED CIRCLE

GREENING THE HOLIDAYS December 2021 | Somerset-Middlesex-Hunterdon-Mercer-S. Warren NaturalAwakeningsCNJ.com

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Contents

Natural Awakenings is a family of 50+ healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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16 32

16 HOLIDAY ZEN

Stress-Free Fitness and Self-Care

18 THE SWEET DANGER OF SUGAR

Ways to Enjoy Healthier Holiday Fare

22 CIRCLES OF HEALING

The Power of Gathering in Community

34

26 THOMAS MOORE

on the Art of Soulful Listening

32 THE BEST BOOKS FOR KIDS

Gift Choices that Can Open Up Worlds

34 GREENING THE

32

HOLIDAYS

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 908-405-1515 or email Joe@NaturalAwakeningsNJ.com. Deadline for ads: the 15th of the month.

EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Kathy@ NaturalAwakeningsNJ.com. Deadline for editorial: the 5th of the month.

CALENDAR SUBMISSIONS Email calendar events to: Kathy@NaturalAwakeningsNJ.com.

Deadline for calendar: the 10th of the month.

REGIONAL MARKETS Advertise your products or services in multiple markets!

Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com.

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How to Celebrate Sustainably

DEPARTMENTS 6 news briefs 8 health briefs 12 eco tip 14 global briefs 16 fit body 18 conscious eating 29 yoga corner 30 virtual fare 32 healthy kids

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34 green living 36 teen voices 37 calendar 38 classifieds 39 business

directory

HEALTHY LIVING HEALTHY PLANET

publisher letter

CENTRAL NJ EDITION

I

A Thank You Letter

n September 2012, my wife, Asta, and I printed our first Natural Awakenings magazine here in central New Jersey. At the time I was in my late 60’s and my financial forecast and resources were exhausted. Often my mindset was fear, concern and worry. Yet, as I have often proclaimed—Buddha, God, and all the spirits of all the heavens got together and gifted upon us our new business. It changed our lives in so many ways, and we are so grateful.

It’s now December 2021 and we are still here. Thanksgiving is only a week away as I write this, and I would like to express my gratitude to all the people that make a difference in our world. I would like to thank Kathy, our managing editor, who guided me into the print business. Without a doubt she is a backbone of constancy and friendship. (Don’t get your ego up here). In addition, to our distributors and everyone that supports the back end of Natural Awakenings–thank you!

I would also like to express our gratitude and thankfulness to our readers. You rock! Your feedback, calls, emails and expressions of support have carried us over the last 9+ years. Knowing how much you enjoy reading Natural Awakenings is no doubt a driver for our energy. Readership is everything to us and our advertisers. That is why I would like to ask you to support our advertisers. Without them we would not have a publication to deliver.

To our advertisers—we would not be here without you. Your loyalty, support and consistency humbles me. We try but never can say thank you enough. We are so lucky to have established bonds, friendships and business relationships with each of you. We have so much gratitude for your business.

Entering into the new year, my thoughts, prayers and mindset are centered around clearing the old, letting go of the past and focusing on our future. We wish everyone peace, and prosperity of life, a 2022 filled with hope, and belief that our future is bright.

With much gratitude,

Asta and Joe

Publisher Joe Dunne Joe@NaturalAwakeningsNJ.com 908-405-1515 • Fax 239-920-5147

Managing Editor Kathy Tarbell Kathy@NaturalAwakeningsNJ.com 908-912-4569 • 770-867-2101 direct

Design & Production Kathy Tarbell

Website Kristy Mayer Accounting/Billing Asta Dunne Asta@NaturalAwakeningsNJ.com 908-405-4040

SALES & MARKETING Joe Dunne • Bedminster, NJ 908-405-1515 Joe@NaturalAwakeningsNJ.com NaturalAwakeningsCNJ.com

Visit our Facebook page for the latest health updates and information, or to post your events and comments.

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CEO/Founder Sharon Bruckman COO/Franchise Sales Joe Dunne

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Financial Manager Yolanda Shebert Asst. Director of Ops Heather Gibbs Digital Content Director Rachael Oppy

National Advertising Lisa Doyle-Mitchell Administrative Asstistant Anne-Marie Ryan Natural Awakenings Publishing Corporation 4851 Tamiami Trail N., Ste. 200 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakenings.com © 2021 by Natural Awakenings. All rights reserved.

Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business.

We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised.

Check with a healthcare professional regarding the appropriate use of any treatment.

Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

Please Recycle

December 2021

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Directory of Display Advertisers Thank you for being part of our community!

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KnoWEwell 25 Lisa’s Thermography & Wellness

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Natural Awakenings Franchise

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Natural Awakenings Reader Survey

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Nature’s Lab

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New Jersey Natural Medicine

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Ondov Relationship Coaching

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Personally Yours Lingerie

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Psychic Reader & Advisor

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Qi Gong for Healing

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Regene Spine Samsara Chiropractic

NJ Natural Medicine / New Practitioner

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Natural Awakenings Singles

news briefs

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Health & Wellness Issue

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Simple Bare Necessities Zero Waste 13 Sunrise Nutrition Center

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(at least it should be)

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Eat Walnuts to Reduce Bad Cholesterol and Heart Disease Healthy older adults that ate about a half cup of walnuts every day for two years gained a modest reduction in low-density lipoprotein (LDL), the “bad cholesterol”, reports a study of 636 people from San Diego’s Loma Linda University. Other risk factors for heart health—small LDL particles and intermediate-density lipoprotein—also decreased, signaling a lower chance of cardiovascular events. “Many people are worried about unwanted weight gain when they include nuts in their diet,” says study co-author Emilio Ros, M.D., Ph.D. “Our study found that the healthy fats in walnuts did not cause participants to gain weight.” andreea ch /Pexels.com

Feeling Vibrant is Natural

health briefs

Try Damask Rose Extract to Boost Liver Function

Your Thoughts

Count!

Plus your “2 Cents” could win you a $100 Visa gift card!

Share your ideas in our Natural Awakenings Reader Survey.

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We’re Listening

We Want to Hear from You

The fragrant Damask rose (Rosa damascene), a common ingredient in essential oils and perfumes, has been used for a millennia in the Middle East to treat chest pain, menstrual bleeding, heart weakness and digestive ailments.

A new study by Iranian researchers has found that it also boosts liver function in people with nonalcoholic fatty liver disease. The 37 participating patients that took 500 milligrams of rose petal extract daily for 12 weeks had significantly better serum ALT (liver enzyme) levels compared to the placebo group.

The rose extract also reduced triglycerides, low-density lipoproteins and blood pressure, and it significantly improved metabolic syndrome markers.

NaturalAwakeningsCNJ.com

Eat an Avocado Daily to Redistribute Belly Fat

ready made/Pexels.com

The deep visceral fat that surrounds internal organs is a major indicator of metabolic syndrome and diabetes, but it can be decreased in women by eating an avocado each day, report researchers at the University of Illinois Urbana-Champaign. For 12 weeks, 105 overweight or obese men and women were fed a meal that for only half of the participants included an avocado. The women that ate avocados experienced a reduction in visceral abdominal fat, as well as a reduced ratio of visceral fat to subcutaneous fat closer to the skin, indicating a redistribution of fat away from the organs. Fat distribution in males did not change.

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Try Garlic to Relieve Endometriosis Pain

karolina grabowski/Pexels.com

For women suffering from pelvic and back pain associated with endometriosis (uterus growth), garlic may help. In an Iranian study published in the journal Evidence-Based Alternative and Complementary Medicine, half of a group of 60 women with the disorder were given 400 milligrams of garlic in tablets daily, and the others received a placebo. Over a span of three months, researchers found that the women taking the garlic tablets had significantly less pelvic and back pain, as well as significant reductions in discomfort during menstruation and sexual intercourse.

Drink More Water to Help Prevent Heart Disease

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Staying well hydrated throughout life could reduce the risk of heart failure, according to a study presented at the European Society of Cardiology 2021 Congress. Researchers from the U.S. National Institutes of Health reported that people that drink sufficient water every day have a reduced risk of the thickening of the heart’s left ventricle. Their conclusion was based on the analysis of 26 years’ worth of serum sodium levels in 15,792 middle-age Americans. Higher serum sodium concentration in midlife was associated with heart failure and left ventricular hypertrophy 25 years later. Few people meet daily hydration recommendations (54 to 71 ounces for women and 67 to 101 ounces for men). According to the researchers, when people drink less fluid, the concentration of sodium in the blood increases, and the body attempts to conserve water by activating processes known to contribute to the development of heart failure. “The findings indicate that we need to pay attention to the amount of fluid we consume every day and take action if we find that we drink too little,” says study author Natalia Dmitrieva.

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eco tip

Sustainable Kitchen Advice for Buying and Storing Food

Natural Awakenings is proudly distributed at: Bound Brook (Bridgewater) 319 Chimney Rock Rd.

Clark 1255 Raritan Rd. Unit 150

Madison (Rose City) 222 Main St.

Metuchen 645 Middlesex Ave.

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Montclair 701 Bloomfield Ave.

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Newark 633 Broad St.

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Princeton 3495 US Rt 1 S

Ridgewood 44 Godwin Ave.

West Orange 235 Prospect Ave.

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AT THE GROCERY STORE Food waste is environmentally problematic, producing a significant amount of greenhouse gases. Before entering the grocery store, plan meals for the week and build a shopping list to prevent overbuying.

Buy staples like nuts, beans, flours, grains, dried fruit and chocolate chips in bulk, carrying them home in reusable cotton sacks that can be purchased from artisans on Etsy.com. Some grocery stores offer paper bags in the bulk aisle; choose these over plastic and save them for subsequent uses.

Many of us have stopped drinking bottled water to ditch single-use plastics.

Consider expanding that effort by forgoing packaged products that can be made easily from scratch, including salad dressings, breads, hummus, nut milks, nut butters, jams, tortilla chips and granola.

Some food companies employ eco-friendly packaging, setting an example for the rest of the industry. Read labels not just for ingredients, but for packaging practices, too. For example, look for shelf-stable dried goods packaged in recycled cardboard boxes printed with vegetable-based inks. While loose tea is the most sustainable choice, we can also opt for compostable tea bag brands that don’t use strings, staples or individual wrappers.

IN THE KITCHEN One of the most elegant and traditional storage solutions is the Mason jar. It’s an inexpensive, reusable, versatile option, not just for canning and preserving foods, but also for storing bulk pantry items or refrigerated leftovers.

While paper towels and napkins may be biodegradable, an Earth-friendlier choice is reusable washcloths and fabric napkins that are easily washed in the laundry. Avoid ones that come in plastic wrapping. Darker colors will hide stains better, but if they help save the planet, embrace the stains.

Several options exist to avoid plastic wrap and disposable plastic containers, including reusable silicone freezer bags, beeswax wraps, glass spray bottles and stainless steel canisters. Keep and reuse grocery store jars.

Soaking them to remove the labels is easy.

A bristled, wooden dish brush is preferable to petroleum-based disposable sponges that come wrapped in plastic. They last longer, don’t produce as much bacteria and are capable scrubbers. Use bar soap to avoid plastic dishwashing liquid containers.

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As we awaken to the climate crisis, we are called to participate in its solutions. In addition to frequenting farmers’ markets, much can be done at the grocery store and in the kitchen. By adopting these easy practices incrementally, we’ll be living zero-waste lifestyles before we know it.

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Just in time for the holidays!

As restrictions ease, and normal life resumes, remember to

Support Local!

Shop Local!

Whether in person or virtual, a thriving local economy supports a thriving community.

Let them know you saw them in

Natural Awakenings!

December 2021

13

Holy Smoke!

global briefs Planting 500 Billion Trees

tom fisk/Pexels.com

The UK tech company Dendra claims their drone can plant two trees per second using artificial intelligence for guidance in an effort to re-green the Earth.

Their ambitious goal is to plant 500 billion trees by 2060 with 400 teams of two drone operators and 10 drones per team. The plan would plant 10 billion trees per year 10 times more cheaply than planting by hand, especially in remote areas.

First, the replanting areas are identified using a combination of satellite images and drone-collected data. Then, specialized drones carrying seedpods that contain a germinated seed and nutrients use pressurized air to fire the seeds into the ground once in proper position as determined by an algorithm. The seedpods penetrate the ground and start to grow when activated by precipitation.

The World Wildlife Fund estimates the planet is losing 27 football fields of forest every minute due to deforestation. Dendra CEO Susan Graham says, “We need to use technology to scale up our restoration efforts, and the scale we’re talking about is tens of billions of trees every year. We’ll be able to see the ecosystems that we’ve restored from space.”

Shine On

University of Rhode Island research published in Environmental Science & Technology Letters describes a new technique for measuring the presence of per- and polyfluorinated alkyl substances (PFAS) in indoor air, which found them in kindergarten classrooms, offices, laboratories and a home. We have known about toxic “forever chemicals” in food and drinking water, and it seems they are also ubiquitous in the air.

PFAS are a class of approximately 9,000 chemicals used to improve stain, water or heat resistance in products. The public health concern is that they don’t break down in the environment. PFAS accumulate in animals and humans and are linked to health impacts including cancer, birth defects and immune suppression.

The scientists think PFAS enter the atmosphere when compounds break off of treated products like coats or carpets and attach to dust. “It’s an underestimated and potentially important source of exposure to PFAS,” says study co-author and Green Science Policy Institute Senior Scientist Tom Bruton.

According to the Institute, schools and offices can protect students and employees by replacing carpeting, but that doesn’t prevent PFAS from entering via coats or shoes. Bruton writes, “As long as they continue to be used in products, we’ll all be eating, drinking and breathing PFAS. We need to turn off the tap and stop all unnecessary uses of PFAS as soon as possible.”

Large-Scale Solar Power Cost Plummets

pixabey/Pexels.com

A report from the International Renewable Energy Agency (IRENA) describes a significant decrease in the cost of renewable energy sources compared to 2020, with solar leading the pack by a wide margin. The 10-year average adjusted costs of generation for a plant over its lifetime are 85 percent for utility-scale solar; 56 percent for onshore wind; 48 percent for offshore wind; and 68 percent for concentrated solar power. IRENA continues to see drops of between 7 percent and 16 percent in these categories this year. According to the same report, the 62 percent of new renewables added last year had lower costs than the cheapest fossil fuels.

New renewables are increasingly competitive against existing fossil fuels. In the U.S., 61 percent of current coal capacity already has higher operating costs. Phasing out these coal plants would start saving money almost immediately. IRENA Director-General Francesco La Camera states that because renewables cost more upfront than keeping old coal rolling, action is needed to make sure emerging economies are not left behind. “We are far beyond the tipping point of coal.”

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graphic&IllustrAdobeStock.com

Forever Chemicals in Indoor Air

Green Future

Breezy Solution

Marine Crisis

Cornell University research published in the journal Climate indicates that advanced wind energy strategies could reduce atmospheric average temperatures of about 32 to 33 degrees Fahrenheit by 2199. Rebecca Barthelmie, a professor in the Sibley School of Mechanical and Aerospace Engineering, says, “Early action will reap dividends. In terms of averting the worst of climate change, our work confirms that accelerating wind energy technology deployment is a logical and cost-effective part of the required strategy.” Waiting longer to avert environmental disaster will mean more greenhouse gas reduction scenarios will be needed.

The Intergovernmental Panel on Climate Change Working Group I Sixth Assessment Report has determined that climate change is rapid and intensifying, and that Earth’s atmosphere could add 35 degrees Fahrenheit of average warming by 2040. Sara C. Pryor, a professor in the Department of Earth and Atmospheric Sciences and co-author of the research, says global wind resources exceed current electricity demand and the cost of energy from wind turbines has declined sharply. “It makes perfect sense to rapidly deploy wind energy as a key part of decarbonizing the electricity supply.” Wind turbines are now deployed in 90 countries, generating about 7 percent of global electricity.

Tyler Eddy, a research scientist who co-authored a new study at the Memorial University of Newfoundland, says, “Coral reefs have been in decline worldwide. I think that’s pretty commonly accepted. We didn’t necessarily know the magnitude of how much.” The in-depth analysis reveals half of coral reefs have been lost since the 1950s. Climate change, overfishing and pollution are decimating coral reef cover, biodiversity and fish abundance. In another study, scientists with the Global Coral Reef Monitoring Network determined the world lost 14 percent of its coral between 2009 and 2018 alone.

Coral reefs provide habitat for fish and protection for coastal communities, and they generate billions of dollars for the fishing and tourism industries. Corals are extremely sensitive to changes in water temperature and acidity. The living polyps rely on zooxanthellae—algae that live in their tissue—to produce food the corals need. When the polyps are stressed by changes in light, water temperature or acidity, they expel the algae in a process called bleaching. There is a brief time frame in which they can replenish the algae, but if corals are stressed for too long, their death is irreversible. “We are running out of time: We can reverse losses, but we have to act now,” says Inger Andersen, head of the United Nations Environment Program.

Coral Reefs May Soon Be Just a Memory

tom fisk/Pexels.com

pixabay/Pexels.com

Wind Energy Can Be a Climate Change Hero

Peaceful Settlement

Native Americans Win Historic Water Battle Shchipkova/AdobeStock.com

The Indigenous Confederated Salish and Kootenai Tribes have reached an historic $1.9 billion water rights settlement with Secretary of the Interior Deb Haaland, resolving thousands of tribal claims to waterways in Montana. The largest of its kind, this agreement authorizes funding to modernize the Flathead Indian Irrigation Project, a 1,300-mile network of aging canals. It also provides funding for habitat restoration and transfers control of the National Bison Range to the tribes. The dispute stems from the 1855 Treaty of Hellgate, which created the 1.25-million-acre reservation.

The agreement establishes a Flathead Reservation

Water Management Board to govern water use within the reservation. Two members of the board will be chosen by the tribe, two will be chosen by the governor of Montana and a fifth will be chosen by the four appointed members.

Tribal Chairwoman Shelly R. Fyant says, “Our elders continually remind us to protect our water, and this day marks the beginning of the water compact implementation that will protect the water for all generations to come.”

Ryan Rusche, an attorney for the tribes, says, “The settlement provides water to fulfill the purpose of the reservation, which is a permanent homeland for the tribes, while at the same time protecting existing non-Indian uses of water on the reservation where there is a significant irrigation-based economy.”

December 2021

15

fit body

HOLIDAY ZEN

Stress-Free Fitness and Self-Care

by Maya Whitman

D

espite our best efforts, holiday time can frazzle our nerves and snag us in an unhealthy loop of overindulgence. To combat holiday pressure, the Mayo Clinic suggests maintaining a regular exercise program and investing in me-time activities like meditation and deep breathing.

Movement and simple self-care, even for a few minutes, can lower cortisol levels that often contribute to excessive food cravings. Walking, going for a run, lifting weights, or getting into the pool or onto the yoga mat can help us enjoy the season with less angst.

foto helin/AdobeStock.com

Cancelling Guilt, Staying Healthy

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With simple strategies, enjoying the office party dessert table doesn’t have to get us off track. “One of the greatest gifts you can give yourself when reaching for a cookie is to be in full approval of eating it. Let your experience of eating it be clean, present and so free of resistance that you can really experience it,” says Maria Miller, a spiritual life coach in Oceanside, California.

Stephanie Mansour, host of the weekly national PBS health and fitness show Step It Up with Steph, also opts for a no-stress approach, especially when it comes to working out. “When cortisol levels are through the roof, we crave fattening, salty or sweet foods. Studies have shown that people have a more positive body image just after five minutes of exercise,” says the Chicago-based wellness coach. “This mindset is huge when it comes to eating healthier and taming holiday cravings.”

Bolstering neurotransmitters through good nutrition can take the edge off the to-do list or a gloomy winter day. “When

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we fuel our bodies with a variety of whole foods, we are also supporting healthy brain function, which has a direct impact on our emotions,” says Teigan Draig, a life coach in Spencerville, Ohio. Draig suggests berries, citrus fruits, fresh fish, turkey, walnuts, almonds, avocados and eggs to boost serotonin and dopamine levels, “which improve mood and help to reduce the effects of stress and anxiety on the body.”

Prioritizing Self Most of us are short on time, but committing to good health doesn’t require hours at the gym. “Many of my clients are looking for fast, simple workouts that they can squeeze in during the holidays,” says Mansour. “Set the timer for five minutes and get down on the floor to do ab exercises. Doing leg lifts, bicycle abs and crunches for five minutes is an excellent way to fire up the core.” She also suggests setting the morning alarm or going to sleep at night five minutes earlier to do some stretches in bed.

“If you’re cooking, you can do squats in the kitchen while a smoothie is blending or calf raises while stirring a pot on the stove.”

For Miller, putting on some music and dancing in the living room is a sure way to get a boost. She is also a fan of guilt-free, unplugged intervals of shut-eye: “Five-to25-minute power naps are a great way to rest and recharge with a very high return on your investment of time.” During the winter months, it can be easy to turn to screens for distraction and as a way to cope with the stress of the season. Miller reminds us to nourish our souls and get out in nature to “notice the way the weather impacts your body, the way it feels to draw in a breath and how you’re part of a constant exchange with life through each breath you take.”

Inhaling Peace Conscious breathing makes the effects of workouts go further and halts the cascade of stress hormones. “Whatever fitness rou-

Winter Wisdom Tips From Stephanie Mansour: n If you know you’re going to be out for holiday cocktails and sweets, commit to eating an additional serving of greens, perhaps by putting extra greens in your lunch salad, eating sautéed spinach before you leave for the party or adding greens to your protein shake in the morning. n Set up a “self-care corner” in your home and stack it with motivational books, journals, candles and a cozy blanket. Designate this home sanctuary as a place you can go for peace, quiet and enjoyment without electronics. n My clients have enjoyed using meditation apps that focus on a topic. Insight Timer has meditations that focus on self-care, weight loss and sleep. I like the prayer app Hallow for people who are looking to improve their prayer life or do a meditation while praying.

From Ed Harrold: n Practice diaphragmatic breathing while walking, then take it into whatever exercise routine you enjoy. If you feel the need to mouth-breathe, slow down and reestablish a steady rhythm of breath. n Use your breath as a tool to stay in the present moment; don’t place energy on outdated thought-forms. Be aware that you are exactly what the world needs right now, and the gifts you bring to the table are always big enough.

tine you’re doing is fine, just always breathe through your nose. Mouth breathing triggers cortisol release,” says Ed Harrold, breathwork and performance coach in Draper, Utah, and author of Life with Breath.

“When we slow the breath rate, we encourage a relaxation response. We can manage the release of cortisol by inhaling through the nose, slowly from the belly to the collarbone and exhaling slowly through the nose by gently drawing the belly back into the lower spine. This is called diaphragmatic breathing and is our proper breath, even during exercise.”

For nature, winter is a time of repose from which we can take a cue and enjoy the moment. Draig muses, “Mindfulness requires us to be present in the here and now, rather than worrying about the to-do list or stressing over holiday finances.”

Maya Whitman writes about natural health and living a more beautiful life. Connect at Ekstasis28@gmail.com.

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17

conscious eating

The Sweet Danger of Sugar ways to enjoy healthier holiday fare

by Christy Ratliff

azurita/AdobeStock.com

C

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hocolate Santas, decorated cookies and other sweet confections are ingrained in our holiday traditions, yet sugary food does little to actually make us feel merry and bright in the long run.

A high-sugar diet increases the risk of high blood pressure and cholesterol, inflammation, weight gain and weight-related conditions such as Type 2 diabetes, heart disease and stroke. It can also contribute to tooth decay and acne. “Most high-sugar foods are ‘treats’ and are not intended to be high in nutrition or consumed instead of healthier foods,” says Shelley Maniscalco, registered dietitian and CEO of the consulting firm Nutrition on Demand, in Arlington, Virginia. “When we have too many foods that are what we call calorie-dense versus nutrient-dense, we run the risk of displacing healthier foods, and, therefore, under-consuming key nutrients.”

This can impact mental health and impair the body’s ability to manage stress. “When we eat nutritious foods, and our gut is healthy, we obtain necessary nutrients to create neurotransmitters, which are key to optimal mental health,” explains Maggie Roney, a licensed counselor and certified functional medicine provider in Wylie, Texas. “There’s mood-stabilizing serotonin, which is a precursor for melatonin, needed for sleep; dopamine, involved in pleasure, focus and motivation; and GABA, which provides a calming effect that can help with stress and anxiety. All of these require amino acids, zinc, iron, vitamin D, magnesium, copper and B vitamins.”

In moderation, sugar is not necessarily detrimental to our health and well-being, but differentiating between naturally occurring sugar and added sugar is key to finding a middle ground. “New changes in the food label allow consumers to more easily identify sources of sugar in foods,” Maniscalco says. “Many healthy foods naturally contain sugars, such as fructose in fruits and lactose in dairy products. These natural sugars don’t need to be avoided. When checking the label, look for amounts of added sugars and choose the options that have less.”

Foods and beverages with added sugars are now required to list the number of grams and percent daily value for added sugars on the nutrition facts label. For example, a container of yogurt with fruit on the bottom might list total sugars at 15 grams (g), including 7 g of added sugar, which means 8 g of naturally occurring sugars.

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Hidden sugars are often found where we least expect them.

–Ricardo Díaz In a society long obsessed with counting calories, we may assume we’re making smart choices with low-fat, non-fat, reduced calorie or light versions of grocery items. But, the amount of added sugar is actually higher in low calorie versions of a wide variety of foods because sugar is used to compensate for the loss of flavor from fat. “Sugar tastes good and balances out other flavors, so many foods that we wouldn’t consider sweet have added sugars,” says Colleen Tewksbury, Ph.D., bariatric program manager and senior research investigator at the Hospital of the University of Pennsylvania. “Common products include pasta sauce, cereal and salad dressing. Reading food labels looking specifically for added sugars is key to finding these foods.”

“Hidden sugars are often found where we least expect them,” adds Ricardo Díaz, chef and registered dietitian nutritionist at the

New York-based nonprofit Wellness in the Schools, which works to improve nutrition in school lunches. “Many savory or salty foods tend to have added sugars, such as tortilla chips, popcorn, jerky and frozen prepared foods. Check your labels and compare between products on the supermarket shelves to find the healthiest pick for you and your loved ones.”

“Often, we think of eating in ‘all or nothing’ terms. When we cut out foods we enjoy, it often backfires and we end up overeating them in the end when our willpower runs out,” Maniscaclo says.

“I would really encourage mindfulness in eating so that individuals can enjoy treats in moderation and feel satisfied by them so that there’s less need to over consume. Also, being physically active year-round is a great habit to get into and can create more space in the diet for treats.”

As we implement these small but significant low-sugar strategies, we’ll be rewarded with better physical and emotional health all year long. That’s something to celebrate.

Christy Ratliff is a professional health and wellness writer based in Central Florida.

Tips to Eat Less Sugar

brent hofacker/AdobeStock.com

Shelley Maniscalco, MPH, RD: Eat fruit. Most are naturally sweet and provide healthy nutrients without a lot of calories. As an added bonus, the fiber and water content in fruit helps with feeling satiated.

Add spices and fresh herbs. Studies show that adding them enhances flavor, and it also lowers the use of such unhealthy nutrients as added sugars, sodium and saturated fats.

Colleen Tewksbury, Ph.D., RD: Choose plain yogurt, as it contains no added sugar. Top it with fresh fruit, cinnamon or nuts. Choose yogurt that contains live and active cultures, as these promote gut health and boost immunity.

maxim khytra/AdobeStock.com

Nearly a quarter of added sugars consumed come from sugar-sweetened beverages such as sodas and fruit drinks, even more than from desserts and sweets. A simple way of reducing added sugar is reducing intake of sugar-sweetened beverages. Three approaches are: setting a frequency goal (limit to x times per week); setting a portion goal (limit to x ounces per day); or setting a substitution goal (replace sugar-sweetened beverages with sugar-free options).

Jennifer Martin-Biggers, Ph.D., RDN: To reduce sugar intake, as with any other new habit or behavior change, it’s important to set manageable goals and set new ones as you go.

Another way to support dietary changes is through supplementation. The mineral chromium, in particular in the form of chromium picolinate, has been shown in clinical studies to reduce food cravings. ronstik/AdobeStock.com

marilyn barbone/AdobeStock.com

Chef and dietitian nutritionist Ricardo Díaz: Swap out fruit juice cocktails and fruit juice concentrates for whole fruits and 100 percent fruit juice. Fruit beverages rely on added sugar to provide much of their sweetness.

Choose whole grains over enriched grains.

Include a variety of whole grains in your diet, such as oats, brown rice or whole-wheat pastas and breads.

To maximize fiber intake, pick products labeled “100% Whole Grains” over labels stating “Whole Grains” or “Multigrain”.

Make your own baked goods. Besides controlling the amount of sugar in your treats, baking at home is a great way to get your youngest family members involved in cooking.

Film Suggestion: Watch That Sugar Film, a 2014 Australian documentary/drama directed by Damon Gameau at WatchDocumentaries.com/ that-sugar-film. According to New York Times film critic Daniel M. Gold, “The food-doc shelf is crowded with good-for-you movies, including Fed Up, Fast Food Nation, Food Inc. and, yes, Super Size Me. That Sugar Film is a worthy addition, entertaining while informing.”

December 2021

19

Low- or No-Sugar Holiday Treats Baklava Cookie Cups 2 cups unbleached, all-purpose flour 1 tsp orange zest ½ tsp ground cardamom ¼ tsp salt 1 cup unsalted butter, room temperature ¾ cup honey 2 large eggs, room temperature 1 tsp pure vanilla extract

photo provided by allrecipes.com

filling and syrup:

½ cup pistachios, chopped ½ cup honey 3 Tbsp water 2 tsp orange juice 4 green cardamom pods, crushed 1 cinnamon stick

Heat oven to 350° F and grease a 24-cup mini muffin tin. In a medium mixing bowl, combine the flour, orange zest, cardamom and salt. In the bowl of a standing mixer with the paddle attachment, cream the butter and honey for about 1-2 minutes. (The mix will look a little curdled at this point and that’s fine; scrape down the sides.) Beat in the eggs, then the vanilla. Mix in the flour in

two parts. Using a cookie scoop, scoop the dough into the prepared muffin tin and bake for 10 minutes.

Remove from the oven; let sit for about 3-4 minutes before using a dowel to carefully press down in the center of each cookie to make a well. Let the cookies cool for about 15 minutes in the tin before removing to a cooling rack to cool completely. In a small saucepan over medium heat, prepare the syrup by combining the honey, water, orange juice, cardamom pods and cinnamon stick. Bring to a simmer and remove from the heat. Drizzle a small amount in the bottom of each cookie cup and then fill with the chopped pistachios. Drizzle more syrup on top of the filled cookie cups.

Serve immediately or store in an airtight container for up to one week.

Courtesy of the National Honey Board. For more information, visit Honey.com.

Baked Apples

Preheat oven to 375° F. Wash apples.

Using an apple corer, remove cores and leave ½ inch of the bottom of each apple. (If using a paring knife, just cut the center core out fully.) Make the hole ¾-inch wide, and remove the seeds using a spoon. Place the cored apples in an 8-inch-by 8-inch baking dish.

oven, and baste apples several times with the juice from the pan. (Apples can be baked in a muffin tin. Place muffin liners into the muffin tins, and place cored apples inside.)

Chef ’s Note: Personalize the baked apples with seasonal fillings and spices, such as nutmeg, cardamom or pumpkin pie spice. For a twist, try a savory, fresh herb like rosemary or thyme.

Courtesy of Wellness in the Schools. For more information, visit WellnessInThe Schools.org.

Sprinkle lemon juice over apples to prevent browning. In a small bowl, combine cinnamon, chopped nuts and raisins or another dried fruit. Stuff each apple with the filling mixture. Top with a dot of butter (about ½ to ¾ tsp per apple). Add boiling water to baking pan.

Bake for 40-45 minutes until tender, but not mushy. Remove baked apples from the

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photo provided by allrecipes.com

4 large Granny Smith baking apples Juice of one lemon (about ¼ cup) 1 tsp cinnamon ¼ cup chopped pecans or another nut of choice ¼ cup raisins or another dried fruit of choice 1 tsp butter ¾ cup boiling water

Honey Lavender Cookies

photo provided by allrecipes.com

This recipe was developed after lavender was accidentally weeded from the garden.

These cookies are made with honey and whole-wheat flour.

yield: about 24 cookies ½ cup butter, softened ½ cup honey 1 egg 1 Tbsp lavender flowers 2 cups whole-wheat flour

Preheat oven to 350° F. Line baking sheets with parchment paper. Beat butter in a bowl with an electric mixer until creamy. Beat honey, egg and lavender into the creamed butter until incorporated.

Stir flour, ½ cup at a time, into butter mixture until blended. Drop spoonful of batter onto the prepared baking sheet, about 2 inches apart. Bake in preheated oven until cookies are browned on the bottom, about 15 minutes.

Courtesy of Sue B. For more information, visit AllRecipes.com.

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This dark chocolate bark recipe is holiday-themed with red, white and green toppings. Other topping options include almonds, dried fruit, sunflower, pumpkin or hemp seeds or granola.

6 oz dark chocolate ¼ cup raw pistachios ¼ cup dried cranberries 2 Tbsp shredded coconut

photo provided by allrecipes.com

A Dietician’s Healthy Dark Chocolate Bark

Line a baking sheet with parchment paper and set aside. Create a double boiler by placing a saucepan filled with a few inches of water and topped with a glass bowl over medium heat. Bring the water to a boil. Add two thirds of the chocolate and let melt, stirring until smooth. Take off the heat and stir in the remaining chocolate.

Pour melted chocolate onto the prepared baking tray. Spread to ⅛-inch thickness. While the chocolate is still warm, sprinkle with dried cranberries, chopped pistachios and shredded coconut. To set, place tray in the fridge for 15 to 20 minutes or in the freezer for 10 to 15 minutes. Break the bark into pieces and serve. Store extra pieces at room temperature in an airtight container.

Courtesy of Jessica Bippen, MS, RD. For more information, visit HUMNutrition.com/blog.

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21

The Power of Gathering in Community

by Linda Sechrist

H

ad the intellectual achievements of human culture evolved during a revolution based on living systems in the natural world rather than one of rapid industrial growth and resource consumption, we might be experiencing interconnectedness instead of divisiveness during this time of social and ecological crisis.

A nature-focused revolution embracing humans as an integral part of the Earth’s natural systems would have instilled a deeper understanding of the wonders of the human body as a living system imbued with inner intelligence, as well as the intelligence of the non-human living world. This perspective, held by Native Americans, would have helped to create sustainable human communities that flourish by connecting, collaborating, cooperating and communicating.

With such approaches as wisdom circles, story circles, power of eight intention circles, support groups, prayer circles and dialogue circles exploring conflict solutions, Western minds are just beginning to comprehend how small-community experiences of fellowship and communion can assuage feelings of separation and isolation, and create inner experiences of wholeness and belonging.

Mentoring Each Other Although not always sharing a common geographical location,

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small communities formed around common interests and shared values enable emotional healing. The ManKind Project (MKP), which describes itself as a “men’s community for the 21st century,” has more than 1,000 peer-facilitated groups in 22 countries in which men mentor each other through their life passages.

“In our MKP communities, there’s a sense of shared commitment and the shared values of accountability, authenticity, compassion, generosity, integrity, respect, leadership and multicultural awareness, along with a shared vision pointing us in the direction we want to go together,” says Boysen Hodgson, MKP-USA communications director. “While MKP’s mission statement informs our work, in New Warrior Adventure training, each man creates a personal mission statement. Mine is, ‘I transform culture by designing change, building bridges and co-creating space for connection.’”

According to Hodgson, when a man shares how he hears his inner voice for the first time along with his story in another man’s story, he becomes aware of his interior capacities and cultivates internal and external listening skills. By sharing personal stories, men experience epiphanies that can result in connections and bonding.

Douglas Bonar, a 35-year veteran of mental health counseling and owner of A Center for Wellness, in Pinellas Park, Florida, has been facilitating men’s groups for 22 years. Men and occasionally women that have been court-ordered to undergo counseling with

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fizkes/AdobeStock.com

Circles of Healing

Bonar for 29 weeks after their incarceration learn the value of growing together in community. “I initiate the uninitiated who’ve never heard about the powerful impacts of respectful, attentive listening without judgement, giving/receiving feedback and support, and learning about successes and failures in the company of community,” says Bonar. “Actively engaging the minds, hearts and energy of people participating in community makes experiencing emotional healing possible. Feeling truly heard and deeply listened to and comprehending life from a multisensory human perception and a sense of oneness can lead to understanding that we are never alone, the universe is alive—conscious, intelligent and compassionate.”

More about progress than perfection, Bonar’s unique Roots and Wings Way of Wholeness approach to healing in community tills the soil of an inner world and plants seeds via the introduction of guidelines for creating authentic power, spiritual growth, levels of consciousness, coherence, the realization of one’s true self as more than an enculturated personality, the Noetic experience of oneness, humans as energetic beings, emotions as energy in motion and a coherent energetic field that the HeartMath Institute notes creates synchronization, or entrainment, between the heart and mind, as well as a sense of unity.

Sharing Sacred Space Jean Shinoda Bolen, a Jungian psychiatrist, activist and author of Moving Toward the Millionth Circle: Energizing the Global Women’s Movement, encourages everyone to follow a path with soul and take on a personal assignment that contributes to change, while relying on the support of circle communities of like-minded individuals. “Fundamental principles applicable to any group include creating sacred space, listening with compassion and for wisdom, speaking from the heart and personal experience, inviting silence and reflection when needed, taking responsibility for your experience and your impact on the circle, keeping the confidence of the circle and making decisions when needed by consensus,” says Bolen, whose active events include a prayer circle and another with women she has been together with since the 1980s.

“The more frequently a circle meets to fully witness one another’s life stories, including all the changes and crises, a growing trust and heart connection occurs and a coherent energy field is created,” says Bolen. At the beginning of her circle gatherings, upon hearing the tone of a Tibetan bowl, she says, everyone immediately drops into coherence; a state of connectedness in which the whole is greater than the sum of the individual parts.

Cultivating Deep Listening As the host of New Dimensions, a nationally syndicated radio program that addresses cultural shifts, Justine Willis Toms has deeply explored interconnectedness with some of the greatest minds on the planet, including the Dalai Lama and physicist David Bohm.

Referring to her circle communities as “friends of the heart,” she enthuses, “When I am deeply listening to another or speaking authentically aloud in a circle of trust, I get to hear myself in a way that I don’t if I’m only listening to what is in my head.”

Recalling a tumultuous time in her life, Toms relates a profound healing experience that occurred in a circle community in which she and her husband had been participating since the 1980s. “This particular circle usually gathers for an entire weekend. On one, I arrived in deep distress—so much so that on Friday I began pouring out my fears, anxiety, blame and judgements. I raged through the night and didn’t stop until after breakfast on Saturday, when I felt complete, totally heard, emotionally healed and revived.”

From a sense of peace and clarity, Toms knew that healing occurred because of the circle’s capacity for deep listening. “We know and trust the true genius that each of us is, and we know how to not be afraid for each other when life is in a rollercoaster cycle and we’re at the bottom, but don’t want to pull the brake because we’ll never have the momentum to go back up. This is the power of a circle of friends of the heart who love you,” says Toms, who shares a favorite African saying, “‘A friend is someone who knows your song and sings it to you when you have forgotten it.

Those who love you are not fooled by the mistakes you’ve made or the dark images you hold about yourself. They remember your beauty when you feel ugly, your wholeness when you are broken, your innocence when you’re feeling guilty and your purpose when you are confused.’”

Connecting through Common Emotions Physician Jennifer Phelps, owner of Phelps MD Integrative Medicine, in Redding, Connecticut, is a trained facilitator of small groups who has worked in communities traumatized by natural disasters and human-caused catastrophes in her role as a faculty member of the Center for Mind-Body Medicine, in Washington, D.C. “Where individuals listen to the grief and loss of others, emotional healing can be quite profound. Sharing stories in community, we learn we’re not alone and isolated, but rather related and connected in our human emotions,” says Phelps, adding that in groups of fewer than six people cohesiveness dissipates, leaving only conversation and cross-talk.

The process of human and community development unfolds from within each person, relationship and community. According to Cate Montana, of Kula, Hawaii, author of The E-Word: Ego, Enlightenment & Other Essentials, awakening to the illusion of separation, which can happen in community, sparks healing.

“The persona of an individual as only a body and mind is the big sleep,” advises Montana, whose life work has been about waking people up to the truth of their essential spiritual nature and giving them tools for a more fulfilling life.

Having experiences of fellowship and communion with like-minded people can make it possible to observe and understand how ego and mind function, and to become aware of crippling social programming which fragments, separates and divides us. Experiencing a sense of wholeness in such an environment allows for healing naturally on many levels.

Linda Sechrist is Natural Awakenings’ senior staff writer. Connect at LindaSechrist.com.

December 2021

23

Ideas for Starting and Maintaining a Circle

by Justine Willis Toms When I tell someone that I’ve been meeting in a circle with the same people for more than three decades, they invariably ask, “How can I have that in my life?” They are eager to hear my stories, but feel overwhelmed about how to start a circle of their own.

While those first steps feel like the biggest steps, they are really baby steps.

Best Practices for Circles These agreements have helped circles to function more successfully for all participants.

Three-step advice: 1. Make the commitment and write it down 2. Put out the call 3. Be consistent

n Consider it a sacred space n One person speaks at a time

Step One: Set forth a clear intention.

n Encourage and welcome diverse

n Speak and listen from the heart

Years ago, I learned from Rev. Mary Manin Morrissey that everything is born twice: first in the imagination and then into the world. In the beginning, you will not know all the details, but you need to be clear in the overall intention of starting a circle and meeting regularly. Instead of saying, “Having a circle in my life is a good idea,” say, “It’s as good as done; I’m going to make it so no matter what.” Then write it down. This anchors it into the world of manifestation.

Step Two: Put out the call.

After making the inner commitment, you need to tune into other people that want to travel with you. It doesn’t take a lot of people to begin; one or two others will be fine.

Talk to a friend about this idea. You may feel awkward at first, but be assured there is a field of energy holding you—humans we have been circling since the dawn of history.

If people turn you down, do not be discouraged. Trust that the perfect people will begin to show up. It is my experience that if even two people meet using circle principles on a regular basis it acts as an attractor for others.

Step Three: Meet on a consistent basis.

Put your circle time in your calendar as an important event. Keep this commitment just as you would a medical or dental appointment. Show up and keep the appointment even if you are the only one. There will be times when you feel too tired to go.

Go anyway. Afterwards, you’ll be truly delighted you went. Being sporadic in your meeting time will create a “leaky container”. Meeting consistently builds a powerful and vitalizing bond.

For more information visit: New Dimensions Radio NewDimensions.org Mankind Project MankindProject.org Jean Shinoda Bolen JeanBolen.com

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points of view

n Listen with discernment instead

of judgment

n When in doubt or need, pause and

silently ask for guidance

n Share leadership and resources n Decide together how decisions

will be made

n Work toward consensus

when possible

n Offer experience instead of advice n Decide together what is to be held

in confidence

n Speak from your own experiences

and beliefs rather than speaking for others

n Open and close the circle by

hearing each voice (Check-ins and check-outs)

Circle Principles MillionthCircle.org/circle-resources/ circle-principles

The Center for Mind Body Wellness cmbm.org

Cate Montana CateMontana.com

HeartMath HeartMath.com

Institute of Noetic Science (IONS) Noetic.org

Jennifer Phelps, M.D. cmbm.org/faculty-member/ jennifer-phelps-md

Douglas Bonar A Center for Wellness ACenterForWellness.net

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wise words

Thomas Moore on the

Art of Soulful Listening

by Marlaina Donato

What inspired you to write Soul Therapy?

We need more therapeutic conversations in all areas of life, and my book is for the ordinary person, as well as the professional therapist. We could talk to each other with the intention of befriending and offering useful care. Medicine is in need of an injection of this therapeutic talking and listening to add soul and spirit to an otherwise materialistic approach to the human being.

What is soul therapy in modern times?

The ancient Greeks wrote extensively about the soul. Their word was psyche, so it takes very little effort to see how psychotherapy is about caring for the soul. The ancients felt that the soul’s natural home is in the “underworld”, and soul therapy sees it the same way. We are not interested in causing behavior changes or finding explanations for current problems. These don’t go deep enough.

They do not touch the underworld, or deep narratives and memories of a person. For example, if a person complains that he eats too much, then we might go deep and see if the underlying issue is a failure to nourish his life and person. We look for metaphors and layers of meaning. We don’t want change for the sake of change. We don’t necessarily expect a person to feel better or be better adjusted to life. We stay close to the symptom, like eating too much, and hope to see it fulfilled at a deeper level, truly nourishing your life.

What soul work is required of the helper to be able to address the needs of others?

These statements have not been evaluated by the Food and Drug Administration.

This product is not intended to diagnose, treat, cure, or prevent any disease.

†

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The helper in soul therapy has to learn to observe carefully, and at a deep level, the narrative or story being lived out, often unconsciously, in a client. The arts, mythology, alchemy, dreams—these

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photo by Simone Anne

T

homas Moore, New York Times bestselling author, Jungian-based psychotherapist, musician and former monk, has been an advocate for conscious living since authoring his first book, Care of the Soul: A Guide for Cultivating Depth and Sacredness in Everyday Life. Twenty-three books later, Moore breaks ground with his latest release, Soul Therapy: The Art and Craft of Caring Conversations, in which he invites therapists, psychiatrists, spiritual directors, ministers and caregivers to cultivate deeper connection based on soulful listening. His timeless wisdom inspires all of us to live from a state of spirituality and conscious wonder so that we might bridge the chasm between cultural, political and personal differences.

can all give hints about the deeper story being lived. The soul therapist does not give much advice, if any, and doesn’t try to figure a person out. He or she stays close to the symptoms to see what the pain and confusion are all about. A person gets to know better the desires and fears that motivate him, without judgment or agenda. You try to see where the soul might have been wounded or not cared for.

Why do you think there is a perceived increase in anxiety and depressive disorders?

Our underlying philosophy or way of seeing everything is based on quantified studies, brain and laboratory research and the need to explain and define everything.

There is no room for mystery and its language, which is poetic and metaphorical.

The soul suffers.

Since 2004 Naturopathic, Chinese & Biological Medicine COMPREHENSIVE & COMPASSIONATE HEALTH CARE FOR THE WHOLE FAMILY

How can we truly listen to others and cultivate authentic presence?

Today we often debate rather than converse. We want to win arguments rather than gain deep insight. You listen well only when you find peace in yourself and give up the need to be always right.

What gives you hope for humanity?

In spite of all our problems today, I am an optimist. Humanity is very slowly evolving into a more humane community of Earth beings. We have a long way to go. I see our young people today, many of them impatient to create a different kind of global culture, one that has the courage and vision to deal with our ecological crisis and create a peaceful political planet. They are not plagued with cynicism or despair. We can’t give up our idealism and surrender to pessimism. The world has always had deep troubles. The challenge should bring out all our creativity and passion for life.

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Nature’s Virus Killer

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Scientists say the high conductance of unwanted germs, like a tickle The EPA says copper of copper disrupts the electrical balance in the nose or a scratchy throat. still works even when Dr. Bill Keevil: in a microbe cell and destroys the cell in Early user Mary Pickrell tarnished.

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NaturalAwakeningsCNJ.com

Yoga Corner The Gift

by Nicole Zornitzer

D

uring this holiday season and an increasing amount of pressure on people to spend more, have more, do more to feel appreciated or loved, I have taken a different approach on the meaning of a gift.

For the past 24 months, I have shared in my writing various yogic philosophies and concepts to help the public understand yoga instead of being intimidated by it. I have shared stories of my life and its challenges; emotional or physical. I have relayed vivid recounts of my adventures on the Appalachian Trail, tales of being a parent, a daughter, a human. The common thread through all these offerings is yoga and how yoga has shaped me to be who I am and what I offer to my community of dedicated followers.

Yoga has taught me the art of living in the present moment. Yoga has enabled me to breathe when I felt anxious, cry when I need to release, laugh when joy enters, appreciate those around me, acknowledge my environment and look for the subtle signs that the universe gives each day I rise. Yoga has also enabled me to leave, when necessary, move past energy that I do not want in my life and relinquish the need to control others’ behaviors or actions that are not in alignment with my own values.

When I fuse together all my passages, I have written over these 24 months,

I see a collage of a human whose quest is very simple; to understand the why and then share this with others so they don’t feel alone. As I think back to 17 years ago when I decided to go down the path of embracing a yogic lifestyle, I see now that I was looking for more meaning to this existence. I was drawn to the physical and the spiritual aspects of yoga and Ayurveda, which has now evolved to include sound and energy healing.

Yoga is an opening into the realm of living life fully with an appreciation for how we care for ourselves and others and in turn how we show up each day, wherever we find ourselves. We also learn to reflect on our past with a deeper understanding as to the why, even if

we don’t quite understand it. Our past is what brought us to the now, and in most situations the now is where we want to be.

As we all know, there are challenges, there are sad times and there most certainly will be loss. However, what we gain from those situations and how we move forward is what matters most. In yoga, we breathe in new energy and as we breathe out the old energy, do so with gratitude.

I receive a gift each day, the gift of being able to share me. The gift of doing what I love to do. The gift of being who I want to be with no apologies. The gift of making mistakes and learning from them (and then sharing them!). The gift of showing up every day and holding space for others. So, for the holidays this year, my only request is to wake up one more day and then one more day after that, so I can continue to serve as a light for those that may be in darkness and a source of inspiration for those that feel lost. To those that have enjoyed reading this column, I thank you. You are a gift to me and inspire me to continue my journey in 2022.

Nicole Zornitzer, ERYT 1000, yoga therapist, founder of Niyama Yoga & Wellness Shala, located in Randolph, New Jersey; Upper Lake Mohawk in Sparta, New Jersey; Roseland, New Jersey; and Delray Beach in Florida. NiyamaYogaShala.com.

December 2021

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healthy kids

The Best Books for Kids Gift Choices that Can Open Up Worlds

goodluz/AdobeStock.com

by Sandra Yeyati

H

elping children learn to read and love books is one of the greatest parental endeavors. Many kids learn their first words after hearing the adults in their lives sing a lullaby or tell them a nursery rhyme. “Building a child’s vocabulary is the key to reading, and rhymes, singing, word games, synonyms, homonyms and rap are great places to start,” says Claudette McLinn, executive director of the Los Angeles-based Center for the Study of Multicultural Children’s Literature and former librarian, teacher, school administrator and children’s bookstore owner.

A child’s first reading experience will likely involve a picture book. “What’s powerful about picture books is that the illustrations and text intertwine,” McLinn explains. “You can read them aloud together. As the child looks at the artwork, the adult can ask, ‘What is that?’ And the child can use their imagination while you teach them to observe, articulate and start the reading process.”

To encourage childhood reading, it’s helpful to have a variety of books around the house and to set aside reading time every day. “It costs nothing to check out a pile of 25 books at the library, take them home and try them,” says Maeve Knoth, a librarian at Phillips Brooks School, in Menlo Park, California. When buying books, she suggests consulting librarians and booksellers for recommendations, as well as relying on book awards such as the Newbery or Caldecott medals, and on book lists compiled every year by reputable organizations and committees, notably the Association for Library Service to Children, a division of the American Library Association.

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Choosing books for kids should always start by discovering what their passions or interests are and then finding a good book on that subject, says McLinn, adding that encouraging children to browse the shelves and choose their own books is an empowering exercise that builds self-esteem and a love of reading. Whether it’s dinosaurs, cars or the stars and planets, there’s a kid’s book about it. “Although fiction is important early on because it increases imagination, nonfiction books help kids learn new information and understand the role of the table of contents, the glossary and index, and informative diagrams,” she says, adding that she prefers award-winning nonfiction books because they’ve been vetted for accuracy.

“Kids often gravitate toward books that are a little bit less challenging,” Knoth says.

“While I have no objection to those popular books, which are lots of fun, they’re not going to give kids a new way to think about themselves or the world. I want my children to have consequential reading experiences with books that offer new points of view where kids can live in someone else’s heart and mind for a little while. I want them to know what it might be like to live in a different time period or to grow up in China.”

According to Knoth, a great children’s book will include an engaging character that has an experience, prompting them to change and grow. “I want it to be well structured and beautifully written, with setting, point of view and all those elements that fit together to create a theme and give you a literary experience,” she explains. She looks for nuanced books that invite kids to use their imagination and find their own way.

“The reader might be young, but they’re not dumb. They just haven’t had lots of experiences yet. If a book concludes with one

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Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@ gmail.com.

Children’s Book Awards

Children’s Book Lists

Newbery Medal: Tinyurl.com/Newbery-Medal-Award

Rainbow Book List, presenting LGBTQIA+ viewpoints: glbtrt.ala.org/ rainbowbooks

Caldecott Medal: Tinyurl.com/CaldecottMedal-Award American Indian Youth Literature Awards: Tinyurl.com/American-Indian-Award Pura Belpré Award, celebrating Latino culture: Tinyurl.com/Pura-Belpre-BookAward Coretta Scott King Awards, showcasing African American values: Tinyurl.com/ Coretta-Scott-King-Awards Asian/Pacific American Award for Literature: Tinyurl.com/Asian-Pacific-American-Award Sydney Taylor Book Award, portraying the Jewish experience: Tinyurl.com/Sydney-Taylor-Award

Best Books by the Center for the Study of Multicultural Children’s Literature: csmcl.org/best-books-2020 Cooperative Children’s Book Center Booklists, various topics: Tinyurl.com/ ccbcBookList Association for Library Service to Children Book Lists, various genres and topics: Tinyurl.com/alscBookList Notable Children’s Books by the Association for Library Service to Children, identifying the best of the best in children’s books: Tinyurl.com/ alscNotableBooks

urfingus/DepositPhotos.com

narrow solution to a child’s problem, then I would say it’s not that useful or successful,” says Knoth, a frequent contributor to The Horn Book, a resource for children’s book reviews and articles.

McLinn believes that kids should be exposed to a diversity of authors and illustrators that explore the lives of all cultures.

“We live in silos with the people in our group, and we don’t know anything about other groups,” she explains. “When you read about other cultures, you learn that we are more alike than we are different.

We may eat different foods, wear different clothing and have different customs, but you find out that it’s not scary. Kids love to read about heroes that they can identify with and become their friends. Children are into social justice and fairness. As a child, I loved biographies. I wanted to read about great people and what made them great so that maybe I could be great like them.”

CELEBRATING 27 years in THE business of

December 2021

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green living

Greening the Holidays How to Celebrate Sustainably

tanyajoy/AdobeStock.com

by Sandra Yeyati

W

ith every record-setting storm and catastrophic fire, more people are realizing that we are embroiled in a climate crisis. Consider this holiday season as an opportunity not just to make sustainable choices, but also to take strategic action that positively impacts the planet and inspires friends and family to join the environmental cause. Whether that means modifications to the holiday dinner, eco-friendly decorating tactics or responsible gifting, every environmental choice can be a teaching moment or conversation starter. Together, we can make a difference.

Eco-Friendly Holiday Dinner Growing fruits and vegetables is generally kinder to the Earth than the industrialized production of meat, which pollutes the environment and mistreats animals. Hosting a vegetarian holiday feast with locally sourced, organic produce is a great way to support regenerative farming systems, slash transportation emissions and introduce guests to new culinary traditions. If meat is a must, opt for sustainably wild-caught salmon or shrimp and pastured, organic turkey or chicken over beef, as cow production leads to significant methane emissions.

To conserve energy, use the oven or stove sparingly, opting instead for recipes that employ crockpots, air fryers, pressure cookers, outdoor barbecues or the microwave. For both health and environmental reasons, gently encourage smaller meat portions and fill

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the plate with scrumptious side dishes.

After the party, leftovers can be sent home with guests, turned into next-day lunches and soups or frozen for later use. Compost scraps to keep them out of the landfill.

Responsible Gift Wrapping Eliminating wrapping paper, bows, ribbons and greeting cards from the holiday equation is a great zero-waste lifestyle choice. Gifts can just as easily be wrapped in fabric, scarves and cloth napkins, or presented inside a reusable shopping bag.

Another alternative is to use wrapping materials and greeting cards that are biodegradable, from recycled origins or certified by the Forestry Stewardship Council (fsc. org) to ensure they did not contribute to deforestation. Avoid papers with glitter, foil

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and other decorations that may contain nonbiodegradable, petroleum-based elements. Glitter is usually made from plastic, contributing to the microplastics problem. When recycling, remove tape, bows and ribbons.

Earth-Friendly Holiday Decorations

The most eco-friendly Christmas decoration is a potted, living tree that can be decorated and exhibited indoors during the holidays and planted in the garden afterwards. A mini-rosemary tree is also a fragrant tabletop alternative. Opt for LED string lights, which use a fraction of the energy that traditional lights require.

With the help of online instructional videos, families can come together to craft decorations out of biodegradable, recycled and consumable materials, including tree ornaments made of reclaimed wood or soda can tabs; garlands of popcorn, dried fruit slices or cinnamon sticks; wreaths and centerpieces studded with pine cones, herb branches and flowers from the garden; and candles made with essential oils and soy wax.

The home will smell festive, fresh and healthful.

Thoughtful, LifeAffirming Gifts

Environmentally responsible holiday shopping takes many forms. Some people pledge to buy nothing during Christmas and instead donate their holiday budgets to families in need. Others set out to buy gifts they know the recipient wants or needs to avoid waste. They shop at local, small businesses and choose durable, repurposed, easily repairable and upcycled items.

Thoughtful gifts that affirm a commitment to the planet are electric bicycles and comfortable hiking shoes to encourage slow transportation and healing walks in nature; solar-powered devices and chargers in support of renewable energy; consumable items and foods that won’t clutter the home or landfill; services and experiences that don’t need to be gift wrapped; and donations to environmental charities that are meaningful to the recipient.

Consider gifts that encourage loved ones to grow their own fruits, vegetables and herbs; plant shade trees in their backyards; and nurture flowering plants that support bees,

butterflies and other pollinators—greenthumb gifts like herb planters, wildflower seed packets, garden tools, utility gloves and vegetable-growing instruction books.

Reusable Gifts that Ditch the Plastic

These reusable gifts make it easy and fun for recipients to be kind to the planet year-round by reducing our devastating dependence on single-use, nonbiodegradable plastic that pollutes the environment and harms aquatic wildlife.

n Straws made of stainless steel, organic bamboo, silicone, biodegradable paper or glass n Water bottles and insulated containers made of stainless steel or glass n Food bags, wraps and bowl covers made of beeswax, silicone, cotton or canvas n Stainless steel plates and bamboo utensils for sustainable picnicking n Zero-waste shampoo, conditioner and body wash bars Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@gmail.com.

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By Jared Zornitzer

I

recently volunteered at a food bank in Troy, New York. I fulfilled customer orders by gathering and bagging their groceries. They were not customers in the traditional sense; they did not have to pay for their food. These community members are allowed to come in once a month and stock up on food for their whole family for free.

Three hours of volunteering gave me ample time to consider my own living conditions and reflect on how much I have to be grateful for. I was raised in a home with an abundance of food and never had to go hungry whatsoever. It was a shock to be handing a month’s worth of packaged food to customers, all of which fit into about four shopping bags. My family can fill four shopping bags in our weekly shopping trips. This was a tangible example of a community with residents who cannot afford extra food—they survive on the bare minimum.

Despite their disheartening food situation, every single customer who came into the food bank had a smile on their face.

All that they were focusing on was that a group of people were performing an incredibly altruistic deed for them (the food bank owners and all the people who help stock the shelves with food).

They were excited to have access to items such as a stick of butter or a box of cereal, which I had always taken for granted.

I enjoyed getting to know the food bank owners. I had never met people who are so devoted to uplifting less fortunate members of their community. They have operated this food bank in Troy for years, helping to feed those in need. They are passionate about building relationships with their customers and always ask how they are doing whenever they visit the food bank. They are an exemplary model of generosity and having a positive impact on one’s community.

This experience taught me that lightness can exist in dark places. I interacted with customers who, on paper, should be despondent due to their slim food options. In contrast, they were upbeat and exuded an appreciation for the present moment which we all should strive toward. I will remember their attitude of not letting hardship be too discouraging and rolling with the punches.

Jared Zornitzer is a full-time college student at Rensselaer Polytechnic Institute in Troy, NY studying engineering. An advocate of balancing work and school with exercise and healthy living, he loves hiking, biking, running, cooking, spending time with family and friends, and learning in his classes.

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daily & ongoing

DECEMBER 2021 THURSDAY, DECEMBER 1 Sound Bath – 6-7pm. $55. Join Nicole, Founder of Niyama Yoga Shalas for a magical evening of healing as the physical body relaxes to the vibrational sounds of ancient instruments. Niyama Yoga Shalas, 270 Sparta Ave., Sparta. For information call 973-500-2939 or email niyamayogastudio@ gmail.com. NiyamaYogaShala.com.

SATURDAY, DECEMBER 4 Psychic Saturday – 11am–4pm. Join us for our monthly Psychic Saturday! Receive a Reading, a Healing, and so much more! Your choice of readers: psychics, shamans, and intuitives available. $29/15 minutes. Dropins are welcome or RSVP to 862-268-3213 to claim your preferred time and reader. Ayni Healing Arts Center, 9 Moran St., Newton.

For information or to RSVP, call 862-2683213 or email aynihealingartscenter@gmail. com. AyniHealingArtsCenter.com/Events.

Introduction to Sound Healing – 2:30-5pm.

In this class, learn about what sound healing is, the different types of sound healing tools, including tuning forks, chanting and a whole lot more! It’s a great way to learn and experience this amazing modality. Level One Sound Therapy class coming in early 2022.Join in-person or via Zoom. $77. Blossoming into Light, 31 Fairmount Ave Suite 105, Chester. For information, call/text Sue at 862-222-4268 or info@blossomingintolight-chester.com.

BlossomingIntoLight-Chester.com.

TUESDAY, DECEMBER 7 Essential Oils for the Chakras – 7-8:30pm; Zoom. We’ll be offering a class on the best essential oils for the chakras. Learn which oils support the chakra and why, plus connect to the chakra through using the oils to enhance, balance and support them. Please select class option: with ($35) or without ($15) oils when you register. “With Oils” closes earlier, and you must email info@blossomingintolightchester.com with your mailing address to receive oils in time for class. Blossoming into Light, 31 Fairmount Ave Suite 105, Chester.

For information, call/text Sue at 862-2224268 or info@blossomingintolight-chester. com. To register, visit BlossomingIntoLightChester.com.

WEDNESDAY, DECEMBER 8 Sound Bath – 7-8pm. Join Nicole, Founder of Niyama Yoga Shalas for her first sound bath

All calendar events for the January 2022 issue must be received by December 10 and adhere to our guidelines. To submit, visit naturalawakeningscnj.com/pages/calendar-listings or email kathy@NaturalAwakeningsNJ.com for submission form.

offering in the newest Shala in Roseland. This beautiful offering will allow the physical body to relax and receive the healing vibration sounds of sacred instruments. $55. Niyama Yoga Shalas, 161 Eagle Rock Avenue, Roseland. For information call 973-5002939 or email niyamayogastudio@gmail. com. NiyamaYogaShala.com.

Reiki Practice Class – 7-9:15pm EST; Zoom.

Join with other practitioners of all levels and schools to receive and share the energy and continue our learning and healing together.

Bring healing intentions and questions.

Leave with higher energy, awareness, and your healing, and a feeling of community. $50. Zoom link sent on payment. Recording sent after class to review learning. For details and to register, visit https://bethemedicine. com/event/reiki-practitioners/2021-12-08/.

Be The Medicine (online in-person-sessionsclasses-retreats), 247 North Rd., Chester.

973-647-2500. BetheMedicine.com.

SUNDAY, DECEMBER 12 Sacred Sound Meditation 12-12 – 3-4:30pm; in person or Zoom. A high energetic day and great for a sacred sound meditation.

We’ll share about the energies and connect with them during the meditation. Singing bowls, awakening bell, chimes, crystal pyramids, and more to bring you into deep meditation and connection with your higher self, the energies and your path forward. $33. Blossoming into Light, 31 Fairmount Ave Suite 105, Chester. For information, call/text Sue at 862-222-4268 or info@blossomingintolight-chester.com. To register, visit BlossomingIntoLight-Chester. com.

The 4 Gates Mindful Meditation Series: Part 2-Intention – 4-5pm. Immerse yourself in a mindful meditation practice focusing on Gate 2, Intention. This series will meet 1x per month for 4 months. $45.

Niyama Yoga Shalas, 270 Sparta Ave., Sparta. For information call 973-500-2939 or email niyamayogastudio@gmail.com.

NiyamaYogaShala.com.

MONDAY, DECEMBER 13 Meditation Monday – 7:30pm. Enjoy the benefits of meditation while exploring the many forms to integrate into your dauly life. $10 donation. Ayni Healing Arts Center, 9 Moran St., Newton. For information or to RSVP, call 862-268-3213 or email aynihealingartscenter@gmail.com.

AyniHealingArtsCenter.com/Events.

WEDNESDAY, DECEMBER 15 Advanced Soul Shamanism Monthly Class – 7-9:15pm EST; Zoom. For all graduates of Soul Shamanism 101 and further Soul Shamanism classes. Experience new energy levels, wisdom, knowledge, healing, tools, and practices within this practice. Led by Janet StraightArrow. Zoom link is provided upon sign up. Please sign up early. $60. Be The Medicine (online in-person-sessionsclasses-retreats), 247 North Rd., Chester.

973-647-2500. BetheMedicine.com.

Serenity Circle – 7:30pm. Need a little Zen break? Come for our Serenity Circle to calm and re-center your being—body, mind and spirit. $10 donation. Ayni Healing Arts Center, 9 Moran St., Newton. For information or to RSVP, call 862-268-3213 or email aynihealingartscenter@gmail.com.

AyniHealingArtsCenter.com/Events.

FRIDAY, DECEMBER 31 Annual New Year’s Eve Meditation – 6-7:30pm. Sue and Leslie continue the tradition of a special New Year’s Eve Guided Meditation! We select a crystal and make either a spray or roll-on that each attendee receives. Our selection is based on what we feel will assist us all in the coming year. We also share about the energies of the upcoming year based on numerology and channeled messages and release the current year and step into the new year with hope, love, harmony & peace. Register early if you plan to attend in-person. $55. Blossoming into Light, 31 Fairmount Ave Suite 105, Chester. For information, call/text Sue at 862-222-4268 or info@blossomingintolight-chester.com.

To register, visit BlossomingIntoLightChester.com.

plan ahead SATURDAY, JANUARY 8, 2022 Niyama Yin Yoga 30 Hour Teacher Training – 1/8-9, 1/22-23; 12noon-5pm. A Yoga Alliance Accredited Training Program, offering 30 hours of yin yoga training. Program is for students of yoga as well as existing instructors looking to add this modality to their repertoire. Led by lead trainers at Niyama Yoga and held over two consecutive weekends in January 2022. Learn traditional yin postures, meditation, anatomy and pranayama. $695. Niyama Yoga Shalas,

December 2021

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270 Sparta Ave., Sparta. For information call 973-500-2939 or email niyamayogastudio@ gmail.com. NiyamaYogaShala.com.

THURSDAY, JANUARY 13, 2022 The 4 Gates Mindful Meditation Series: Part 3-Emotions – 6:45-7:45pm. Immerse yourself in a mindful meditation practice focusing on Gate 3, Emotions. This series will meet once per month for 4 months. $45.

Niyama Yoga Shalas, 1250 Sussex Turnpike, Randolph. For information call 973-5002939 or email niyamayogastudio@gmail. com. NiyamaYogaShala.com.

SUNDAY, JANUARY 16, 2022 The 4 Gates Mindful Meditation Series: Part 3-Emotions – 4-5pm. Immerse yourself in a mindful meditation practice focusing on Gate 3, Emotions. This series will meet once per month for 4 months. $45.

Niyama Yoga Shalas, 270 Sparta Ave., Sparta. For information call 973-500-2939 or email niyamayogastudio@gmail.com.

NiyamaYogaShala.com.

sunday

thursday

Holiday Gift Market—Pop-Up Main Street Pops Artisan Market – 12/5, 12 & 19; 11am4pm. Shop Unique; Shop Local for the holidays! A high quality collection of local makers, artists offering their unique, handcrafted creations. Fashion ~ Accessories ~ Jewelry ~ Bath Products ~ Pet Products ~ Home Goods ~ Fine Art ~ Photography ~ Sweets and more. COVID-compliant outdoor space. Free to Attend. Meets under the 14th Street Viaduct, Hoboken.

For information, visit MainStreetPops. com/main-street-pops-artisan-market.

Holistic Dentistry: Materials Reactivity Testing – 8am-4pm. Learn about and discuss Materials Reactivity Testing with the expert holistic dentists at Princeton Center for Dental Aesthetics and Implants.

Biocompatibility testing can be a good way to learn what dental materials may be best suited to your oral health needs.

This free consultation has a $152 value.

It’s your opportunity to benefit from the decades of experience we offer all of our patients. For patients who so choose, we can arrange the testing process. Free. Princeton Center for Dental Aesthetics & Implants, 11 Chambers Street, Princeton. 609-924-1414.

PrincetonDentist.com/holistic-dentistry.

tuesday Chair Yoga – 6-6:45pm. Improve strength, flexibility and reduce stress all from a chair!

Located at the American Legion Post 119.

137 New Market Road, Dunellen. Cost is $5.

Questions? Call 732-648-1373, or email kathk58@optonline.net

SATURDAY, JANUARY 29, 2022 Reiki Level II/III Training – 1/29-30; 12noon4pm. Review Level I self-healing practices and then explore the methodology of moving energy in clients. Learn distance healing techniques. The Traditional Reiki Sacred Symbols will be imparted. Upon completion of Level II & III, receive certification to work with others. $450. Niyama Yoga Shalas, 1250 Sussex Turnpike, Randolph.

For information call 973-500-2939 or email niyamayogastudio@gmail.com.

NiyamaYogaShala.com.

ongoing daily

Holiday Sale Extravaganza! – 10am–8pm.

Every day from December 1-24, enjoy our biggest discounts of the year for wellness retail items, holistic services, and gift cards!

Gifts for others or yourself! Give the gift of healing. Come on in and explore what wellness goodies and services can be gifted! Ayni Healing Arts Center, 9 Moran St., Newton.

For information or to RSVP, call 862-2683213 or email aynihealingartscenter@gmail. com. AyniHealingArtsCenter.com/Events.

Qi Gong for Beginner Series – Times and days vary. Four 1-hour classes. Begin the gentle movements of a Qi Gong Tai Chi journey featuring Patty Pagano live online. First 1-hour class is Free! Check schedule or register at https://forms.gle/k2kcv9tVJ6X1QfpD8. For information contact Patty at 908-3921313 or PattyQigongforHealing@gmail.com.

QiGongForHealing.com.

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classifieds Have a business opportunity, job opening, space for rent or other need?

Place your classified ads here, 30 words for $30, extra words $1 each.

Email to

Joe@NaturalAwakeningsNJ.com by the 10th of the month prior to publication date.

METAPHYSICAL SHOP OFFERINGS: A unique gift shop for the mind, body and soul. Check out our collection of angels, candles, cards, crystals, crystal soaps, jewelry, sage, salt lamps, solar wind chimes, tea, t-shirts, tumbled stones and more.

Card readings, classes and workshops available. Metaphysical & Spiritual Bliss, 19A Old Highway 22, Clinton.

908-268-8029.

FB Metaphysical & Spiritual Bliss.

Instagram @cmatsen11

PHOTOGRAPHER SERVICES NEED PICTURES?: NJ Photographer specializing in portraits, still life, real estate, editorial, small events & more, available for booking. Contact 908-8872637 or andreamarinescu@optonline.net for details + pricing. Thank you!

Instagram @unbrokenbeauty_photography

Somerset/Middlesex/Hunterdon/Mercer/ S. Warren Co. Edition

Yoga at Country Garden Shed Garden Center – 9:30am. Join Be Here Now Yoga as we practice yoga among the flowers and plants at Country Garden Shed Garden Center.

Check website for information. Cost: 1 class credit or drop in $15. Location: 1153 Croton Road, Flemington. For details, call 908-6420989, email karen@beherenowyoga108.com or visit BeHereNowYoga108.com.

Community Night – 6-8pm. Stop in to Blossoming into Light at 31 Fairmount Ave, Suite 105 in Chester NJ on Thursday evenings. Leslie and Sue will be available to share about our offerings and classes, and you can shop for crystals, energetic sprays and some beautiful Himalayan Salt Lamps. We will be offering a class each week.

Pre-registration will be required and these classes limited to six individuals. They will be listed on our website and on Eventbrite for registration. Classes are $20 per class. Blossoming into Light, 31 Fairmount Ave Suite 105, Chester. 862-222-4268. blossomingintolight-chester.com.

Self Awareness is the Key to Ascension – 3rd Thurs.; 7-9pm; In person or Zoom. This interactive workshop carries the intention of assisting participants in their personal evolutionary process. Each workshop includes Healing Meditations, Ascension Techniques and Soul Psychology. Facilitated

by Debbie Carcuffe. $25. Portal of Healing, 50 Main St., Top Flr., Chester. For information, visit PortalOfHealing.com.

Intuitive Development Circle – 2nd & 4th Thurs; 7-9pm. On-going interactive workshop series, Maureen will guide you in building your intuitive muscle. Each week focuses on different techniques and development lessons. All levels welcome! $15. Portal of Healing, 50 Main St., Top Flr., Chester. For information, visit PortalOfHealing.com.

saturday Balance Your Life with The Wellness Gala – 10am. Watch Season 2 every Saturday on News 12+. Find it on Optimum channel 61 and Fios channel 530 throughout the tri-state area or anytime at WellnessGala.com.

NaturalAwakeningsCNJ.com

Central New Jersey Community

business directory

Join the community! Request our media kit today by emailing Joe@NaturalAwakeningsNJ.com

Your local source for natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

Acupuncture

age 25.CBD Oil

Dr. Andy Rosenfarb, ND, LAc

The Hemp Oil Store

Doctor of Naturopathic Medicine; Board Certified in Acupuncture & Chinese Herbal Medicine 332 South Ave East, Westfield 908-928-0060 • AcuVisionTherapy.com

Dr. Rosenfarb is world renowned in the field of holistic eye health.

He is passionate about helping people with degenerative eye diseases. Learn of his astounding work in this area—call now to qualify for your free copy of his groundbreaking book, Recover Your Vision. Additional specialties include glaucoma, retinitis pigmentosa and diabetic retinopathy. See ad, page 35.

Joseph Wilker Cool Breeze Distributors 3 E. Ave., Yardley, PA 855-904-4367, 267-679-2949 coolbreezedist@gmail.com TheHempOilStore.com License Number: 82-2609404 The Hemp Oil Store is a family-owned CBD store. Our goal is to bring you, your pets, and your loved ones high-quality CBD products at affordable prices.

Shop online at TheHempOilStore.com with free shipping. We also have curbside pickup and walk-ins are always welcome. See ad, page 7.

Ayurveda/Women’s Health Chinese Healing Arts 7 Chakras Wellness Jennifer Agugliaro

Ayurvedic Practitioner, RN 908-251-1200 • jennifer@7chakraswellness.com 7ChakrasWellness.com Are you tired of feeling unwell? Jennifer offers natural, holistic methods to help you take control of your health and life. She focuses on women’s health issues such as reproductive health, digestion, sleep and anxiety. Book a free consult today. See ad, page 8.

Books/Publications Mothballs In My Attic

by MiMa Publications Cindy O’Neill 173 Maple Avenue, Metuchen 732-887-8111 • mimabook@aol.com MIMABook.com Snippets lead you on a fun adventure through your own mind to reawakening your own experiences and your own story. Our motto: one word is worth a thousand pictures. It’s time to relax, pull down the attic stairs and enjoy a MiMa Moment.

Qi Gong For Healing Brian Coffey LMT, and Fran Maher, CA 908-647-1563 QiGongForHealing.com Specializing in T’ai Chi and Qi Gong classes, as well as private session clinical Qi Gong and acupuncture since 1994. Chinese Medicine weekend seminars teach how to apply clinical Qi Gong remedies to specific disorders. Excellent for the lay person and healthcare providers. All are welcome to observe or join a class. See ad, page 21.

Coach/Counsel/Therapy Mindful Experiences

Eden Energy Medicine/ Sound Meditation RedTail Energetics Karen E Adamo, EEM-AP

Eden Energy Medicine Advanced Practitioner Phillipsburg, NJ 908-752-0097 (phone or text) Karen@RedTailEnergetics.com RedTailEnergetics.com Experience more joy, peace, calm, health and vitality through the combination of two profoundly effective healing modalities—Eden Energy Medicine, which corrects imbalances in nine different energy systems, and Sound Meditation with authentic bronze Himalayan Singing Bowls and Gongs.

Eye/Vision Health Dr. Andy Rosenfarb, ND, LAc, Doctor of Naturopathic Medicine; Board Certified in Acupuncture & Chinese Herbal Medicine 332 South Ave East, Westfield 908-928-0060 • AcuVisionTherapy.com

Dr. Rosenfarb is world renowned in the field of holistic eye health.

He is passionate about helping people with degenerative eye diseases. Learn of his astounding work in this area—call now to qualify for your free copy of his groundbreaking book, Recover Your Vision. Additional specialties include glaucoma, retinitis pigmentosa and diabetic retinopathy.See ad, page 35.

Linda LaMarca Schuler, MA, LPC 908-689-6896 lindaschuler@rocketmail.com LindaLaMarca.com

Your mental and emotional well-being is key to living an abundant, healthy, peaceful existence yet reaching out to a therapist may feel uncomfortable. I employ a spiritual, holistic, educational and heart centered philosophy. Virtual sessions are judgment free; HIPPA secure. Plus online courses.

Functional Medicine Morningstar Family Health Center 54 Old Highway 22, Clinton 908-735-9344 • MorningStarFHC.com

MorningStar’s team of health professionals cares for you like family. Our membership based practice cares for men, women and children age 8 and up with a functional approach to primary care. See ad, page 9.

December 2021

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Holistic Chiropractors

Princeton Center For Dental Aesthetics & Implants

Hypnotherapy

Dr. Paul M. Bizzaro, DC

Drs. Huckel, Huckel & Reine

Inner Truth Hypnotherapy and Meditation Center

81 S Main St, Yardley, PA 215-493-6589 • DrPaulBizzaro.com We educate people on the benefits of chiropractic, nutrition, and a healthy lifestyle. 40+ years experience (personally and professionally). Services include nonforce chiropractic, nutritional testing, utilizing test kits/panels, Chirothin weight loss, massage (covered by most insurance) and laser therapy for pain. Personalized attention guaranteed! See ad, page 10.

Samsara Chiropractic Wellness Center Dr Jennifer Redmond

7 E. High St, Somerville 908-300-8800 • DoctorRedmond.com We believe that the body is designed to heal itself but structural issues, toxins, lack of nutrients or an emotional component can affect overall health. We offer Whole-istic healing techniques including Neuroemotional Technique, Active Release techniques, Activator, Flexion Distraction and more! See ad, page 41.

Holistic Dental Center Vladimir Gashinsky, DDS 91 Millburn Avenue, Millburn 908-206-7848 HolisticDentalCenterNJ.com Holistic dental care that is good for the body as well as teeth and gums. By treating the cause, not just the symptoms, Dr. Gashinsky helps improve his patients’ quality of life through dental care that respects and honors the body. See ad, back cover.

Holistic Dentistry The Center For Advanced Health Through Dentistry

11 Chambers St, Princeton 609-924-1414 PrincetonDentist.com

Tori Valspirit

Come for a visit, stay for a lifetime! We are trained in identifying holistic concerns beginning in the oral cavity that may cause issues elsewhere in the body. We use ozonated water, and choose systematically biocompatible materials for your treatment.

Hypnosis/Hypnotherapy Hypnosis Counseling Center Barry Wolfson 28 Mine St, Flemington 43 Tamarack Circle, Princeton 908-303-7767 HypnosisCounselingCenter.com

Over 35 years of experience. We offer traditional counseling methods and the art of hypnotherapy in private and group settings, in person or virtual, for weight loss, stress, smoking, confidence building, phobias, insomnia, test taking, sports improvement, public speaking, and more.

Hypnosis/Reiki Energy Health & Wellness LLC Michele Dellavalle, CH, CHTP, ART 65 Old Rt 22, Suite 10, Clinton Online Sessions available #908-403-2045 EnergyHealth4Wellness@gmail.com ReikiEHW.com Master Clinical Hypnotist Certified in 5 Path ® Hypnosis, 7th Path ® Self Hypnosis, Reiki, Healing Touch & Guided Meditations. We identify & address the root cause allowing our clients to move forward and heal.

Offering classes in 7th Path ® Self Hypnosis and Reiki Level 1 & 2.

When all else fails, Hypnosis Works! Call for Free Consultation.

215 Union Ave.,Ste D, Bridgewater 908-526-2266 • MeleDDS.com

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“Life is like riding a bicycle.

To keep your balance, you must keep moving.”

- Albert Einstein

Somerset/Middlesex/Hunterdon/Mercer/ S. Warren Co. Edition

Clinical hypnosis is a natural yet altered state of mind with numerous beneficial characteristics.

Evidence-based services include clinical hypnotherapy, medical support clinical hypnotherapy and integral hypnotherapy. Clinical hypnotherapy is available in private or group sessions.

Confidentiality is assured within HIPAA regulations.

Integrative Psychotherapy

Dr. Joseph R. Mele, DDS, FIND, CNC

Our aim is to restore you to health and vitality by eliminating dental road blocks. We offer the highest quality dental services with a holistic approach for children and adults. See ad, page 43.

908-617-1545 hypnotherapy@valspirit.com InnerTruthHypnotherapy.com

Bobbie Lynn Edwards LPC, NCC,M.Ed

Licensed Psychotherapist 15 E. Main St., Clinton 908-892-8978 • HunterdonTherapist.com Bobbie Lynn Edwards is a licensed psychotherapist for 35 years. Practicing integrating psychotherapy focusing on a broad spectrum of spiritual philosophies and practices to assist in your healing.

Clinically trained to provide guidance and direction to individuals, couples and families. Goals set within a mutual learning environment is the process. Meditation workshops for small and large groups are available. Call for a free consultation and further information.

Matrix Repatterning Dr. Clare M. Larkin, DC, CMRP located in Warren 908-930-0628 DrLarkin@optonline.net DrClareLarkin.com

Your cells remember traumatic injury on a deeper level. Some injuries hang on because their energy gets trapped in the deeper tissues of the body. Matrix Repatterning allows the detection and release of these deeper injuries, improves electrical flow and allows the body to function normally again.

See ad, page 9.

NaturalAwakeningsCNJ.com

Meditation/Spiritual Center For Healing and Empowerment Phyllis Livera

172 Washington Valley Rd, Suite 3, Warren 732-882-9676 CenterForHealingAndEmpowerment.com Are you seeking deeper meaning in your life? Are you stressed and ready for a change? Tired of being in both physical or emotional pain? We offer spiritual development, meditation and mini-me yoga classes, which have been helping people live more productive, happier lives.

Do y you experience p chronic p pain, allergies, depression or anxiety?

Neuro-Emotional Technique (NET) is a safe, gentle, and effective body-mind stress reduction technique utilizing acupressure points and a gentle Chiropractic adjustment.

Naturopathic Medicine New Jersey Natural Medicine Dr. Jason Frigerio ND, LAC

2424 Lamington Road, Bedminster 973-267-2650 • NJNaturalMedicine.com Since 2004, NJNM has treated patients with naturopathic, Chinese, ayurvedic and biological medicine. Our guiding principa: to observe and treat the whole person, not just symptoms to identify and treat the root cause of illness, help restore balance and promote optimal health.

See ad, page 27.

Nutrition

1 of 4 Doctors Advanced nced NET N certified in NJ

Dr. J. Redmond

CHIROPRAC CH C CHI HIIROP H ROPRAC ROP ROPRAC RO RA R AC TIC

Sunrise Nutrition & Wellness Center

Samsara Sa S ams msa arra ra Chiropractic Chir Ch irop irop opra pract ra acctticc Wellness Wel elln nes e s Center Cent Ce nterr nt E. High Ave., St., Somerville, 17Eastern Somerville,NJ NJ08876 08876 www.DoctorRedmond.com www.DoctorRedmond.com

908.300.8800

Dr. John Harrington 137 Mountain Ave., Hackettstown 908-441-2276 drharrington@SunriseNutritionCenter.com SunriseNutritionCenter.com Get checked today! You may be suffering from nutritional deficiencies, toxin overload, chronic infections and bad lifestyle habits. We provide health improvement programs unique to your body to improve your health through nutrition and other safe, non-invasive therapies. See ad, page 36.

“Opportunities multiply as they are seized.”

- Sun Tzu

Nerve N er ve IInterference nterference can can cause cause tthese hese S Symptoms: ymptoms: Headaches/Migraines Sinus/Allergies Neck/Back Pain Shoulder Problems Anxiety Depression

Yoga Classes DailY/WeeklY

in stuDio & online 200 & 300 Hour teaCHer training

reiki training MontHlY reiki sHare

Earaches Sports Injuries

PerFeCt For Beginners

“i Can’t Do Yoga” Yoga Visit

our WeBsite

.

For Details.

Be Here noW Yoga

908.642.0989 63 Main st., FleMington, nJ BeHerenoWYoga108.CoM December 2021

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Reiki & Hypnosis

Spiritual Direction

Skin Care

Alice Rich Reiki Center

Spiritual Direction for the Spiritually Curious

The Park Med Spa

Alice Rich, Certified Master Teacher

Usui Reiki Ryoho, Karuna Reiki®, Crystal Healing, Certified Hypnotist 732-501-7628 alice@AliceRichReikiCenter.com AliceRichReikiCenter.com Reiki, Crystal Healing and Integrated Energy Therapy® or Hypnosis sessions can help reduce pain physically, mentally and emotionally, promote a healthy lifestyle, achieve personal and professional goals, create balance and harmony and advance your spiritual journey.

Private sessions and classes. Certification classes on Reiki, Crystal Healing and IET.

Relationship Coach Ondov Relationship Coaching Rhoda Ondov, MS, MFT, CPC

513R Raritan Ave 908-227-7544 | 917-297-0888 cell theparkmedspa@gmail.com TheParkMedSpa.com

Explore your spirituality in a safe, non-judgmental, and welcoming space.

Spiritual direction is the ancient contemplative practice of lovingly accompanying another on their spiritual journey to support developing a deeply meaningful spiritual life. First session is complementary.

With over 30 years of experience and expert at dealing with problem skin and cutting-edge rejuvenation techniques, a facial done by Marina Miller is a unique, relaxing and rejuvenating experience. We offer a variety of facial services plus advanced esthetics treatments done by medical professionals. See ad, page 11.

SpiritualDirectionWithLaurenPhelps.com

Spiritual Healing, Teaching Thermography Be The Medicine

Lisa’s Thermography & Wellness

Janet StraightArrow

12-14 E Main St, Suite 8, Somerville 908-642-6256 rhoda.ondov@gmail.com OndovRelationshipCoaching.com

Lisa Mack, CCT, HHC

973-647-2500 Janet@BeTheMedicine.com BeTheMedicine.com

If you are in a troubled relationship, or dealing with infidelity, or facing possible divorce, you do not need Therapy. You are not mentally ill. You just need guidance and solutions. Relationship Coaching can help you repair these difficult situations, bringing clarity and restoring harmony. Eight years experience helping couples successfully navigate relationship crises. Does not require participation by both partners. See ad, page 31.

Marina Miller, Esthetician

Lauren Phelps 267-415-6168 laurenphelps@icloud.com

Shamanic Healing, Energy Medicine, Past Life, Medical Intuition, Life, Health, Spiritual Coaching, Astrology Readings, House and Land Clearings. In person, phone or Skype. Professional Reiki, Shamanism and Medical Intuitive Training. Retreats. 40 years’ experience. See ad, page 7.

Thermographer and Holistic Counselor See website for locations in NJ and NY 855-667-9338 Lisa@LisasThermographyAndWellness.com LisasThermographyAndWellness.com Thermography gives an early look at the most important indicator of a potential health problem – inflammation. Whether your pain is acute or chronic, or you are merely curious about the state of your health, thermography can help provide answers. Radiation-free breast and full body screenings for men and women. See ad, page 42.

Thermography is “Health Discovery” a very important part of your preventive wellness program.

Radiation Free Breast and Full Body Thermography for Both Women & Men

Zero Waste & Refillery Simple Bare Necessities

Find out if you have inflammation before it becomes a problem.

Non-Invasive-Pain Free Imaging World class state of the art Infrared technology high quality images.

All reports approved and written by Board Certified M.D.s

Mikaela Molnar

17 Main St., Lower Level, Sparta 973-362-6960 simplebarenecessitieszw@gmail.com SBNZeroWaste.com

FREE Dry Brush for new clients only ~ Visit Website for Test Locations in NJ, NY & PA ~

Call for your appointment today! 855-667-9338

Lisa Mack, CCT, HHC • LisasThermographyAndWellness.com

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Somerset/Middlesex/Hunterdon/Mercer/ S. Warren Co. Edition

NaturalAwakeningsCNJ.com

Simple Bare Necessities is a zero waste store and refillery aimed to foster positive individual change by offering plastic-free goods and refillable products. See ad, page 13.

The Center for Advanced Health Through Dentistry Our aim is to restore you to health and vitality by eliminating dental road blocks.

Our patients come from New York, Pennsylvania, New Jersey, and other states...some have even traveled from outside the United States! Why? Because quality biocompatible dental care provided by a warm, caring dental team in a comfortable, relaxed setting is worth the trip.

Start Early for a Lifetime of Benefits!

Improvements to Your Child’s Crowded Teeth and Appearance Can Begin As Early as Age 7.

Does your child show signs of: • Crowded baby or adult teeth?

• Mouth breathing? (Lips are apart most of the time due to obstructed airways.)

For more information, see our video

“How To Start Fixing Children’s Crooked Teeth As Early As Age 7 to 10” at MeleDDS.com or YouTube®.

We offer the highest quality dental services including...

• Safe removal of amalgam restorations (fillings) following OSHA and EPA guidelines • Biocompatible dental materials including BPA-free restorations • Non-surgical natural and nutritional therapies to treat periodontal disease and dental decay • Effective treatment of TMJ, teeth grinding, bad breath, snoring, sleep apnea, and mouth breathing

Joseph R. Mele D.D.S., FIND, CNC Fellowship, Institute for Natural Dentistry Diplomate Member, American Association of Nutritional Consultants Member, International Academy of Oral Medicine and Toxicology Member, The Holistic Dental Association

Come in for a complimentary Meet and Greet or visit our website for information.

215 Union Avenue — Suite D, Bridgewater, NJ 08807

(908) 526-2266

www.MeleDDS www.

MeleDDS..com December 2021

43

Natural Awakening Readers... Looking for a More Natural Approach for Your Dentistry?

Choosing a new dentist can be a real challenge.

How do you know who is really a holistic dentist? Here are several things to look out for, when choosing...

They DON'T use mercury containing fillings because mercury is one of the most toxic substances known to man.

They DON'T remove mercury fillings without protection because inhaled mercury vapors can be easily absorbed by the body.

They DON'T recommend Root Canals because they harbor bacteria and toxins.

They DON'T use conventional standards for their cleanings because tap water and chemicals are full of toxic substances.

They DON'T use fluoride because it has been shown to be a neurotoxin.

They DON'T use metal in their restorations because many people have metal allergies and sensitivities.

They DON'T treat sensitive patients without biocompatibility testing because allergic reactions and systemic reactions can occur which burdens the body.

We at the Holistic Dental Center strive to give our patients a "True" Holistic Dental Experience ...

Even Holistic Practitioners become our patients!

Dr. Glenn Gero, Naturopathic Physician: "I was seeing a dentist for over 30 years and when I was invited to try Dr. Gashinsky for the first time I was so impressed with the office.""The best dental experience I have ever had in my life:' Lisa Mack, Certified Thermographic Technician: "What I see in my Thermography, I see inflammation in the mouth, how important it is, you see the bacteria draining down into the lymphatic system and from there I always refer patients back to Dr. G... Why? Because Dr. G can test that bacteria to see exactly what it is so from there he can help you. I am also a patient of Dr G's and I absolutely love coming here, the one thing that I love about here is that when you walk in here it's like you're family.

If you want a "True" Holistic Dental They are very caring and very loving and when you walk out of here you feel like you've been well taken care of..."

Experience for You and Your Entire Nancy Barrett, Certified Holistic Manual Lymphatic Therapist: "Every health problem begins in the mouth... ''...I am also a patient of Dr. Gashinsky and Family, Call Us Today! the reason I go holistic is because I understand that every health problem begins with your mouth..:' "...I love the staff I love also the cleanings that they do here and I am also very aware of the benefits of going holistic. I really highly recommend Dr. G and his staff!"

908-206-7848

HOLISTIC DENTAL CENTER Dr. Vladimir Gashinsky 91 Millburn Ave, Millburn, NJ 07041

www.holisticdentalcenternj.com

ENJOY THIS SPECIAL OFFER! All new patients will receive a *Complimentary Wellness Gift ($100 value) during their initial visit.

Schedule Your Appointment Today! *Offer to claim Complimentary Wellness Gift is only valid for new patients to the practice.

Mercury Amalgam Removal Mercury Free & Mercury Safe Ceramic Zirconia Implants Holistic Gum Treatment

Biocompatible Ozone Therapy Fluoride Free Metal Free