May 2022

E R F

E

HEALTHY

LIVING

HEALTHY

PLANET

THE

RESILIENCY

OF MOMS Forging Ahead

in Uncertain Times

FENDING OFF FIBROIDS WITH NATURAL APPROACHES YOUR MOST COMMON FERTILIT Y QUESTIONS THE HEALTH BENEFITS OF INTERMITTENT FASTING

May 2022 | Hudson County Edition | NAHudson.com

May 2022

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HEALTHY LIVING HEALTHY PLANET

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We Are All Mothers

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he last two years have been challenging for everyone, especially mothers. But moms are also a hardy breed. Our feature story, “Resilient Mothering: How Moms Are Forging Ahead in a Changing World,” examines how mothers are staying centered and grounded in today’s ever-changing environment. As natural nurturers, we women are equipped to handle almost anything that’s thrown our way, as long as we maintain our inner balance of peace- and heart-centered consciousness. Wise women are forged by the vicissitudes of life, when each challenge is embraced as an opportunity for growth. Every day I am inspired by the amazing women I meet in Hudson County—so many passionate, smart and caring individuals; hence the vast number of women-owned businesses here. That includes many of the awesome wellness businesses that opened in Hudson County during the pandemic. We’ve included a list of area wellness businesses on page 7—take a look, and if you know of any businesses we need to add, please let us know.

In celebration of Mother’s Day, May 8, we have an enlightening article on fertility to answer some key questions for anyone interested in becoming a mother. But we also honor and acknowledge the mother in all of us, regardless of maternal status. As Marlaina Donato writes in “Mothering the World,” the concept of nurturing goes beyond loving and raising a child; we can nurture a pet, wildlife, a garden, artwork, music or anything we tend to with loving care. It’s in our kind, simple acts where “spiritual generosity is the nucleus of nurturing.”

For our women’s health focus, we have tips for keeping your immune system strong, and we also offer advice for fending off fibroids naturally—a key component to maintaining optimal reproductive health. Fibroids can cause excessive menstrual bleeding, frequent urination, bloating and back pain, and studies show that as many as 80 percent of women develop them during their childbearing years. Turn to page 20 to read about alternative therapies intended to prevent or reduce fibroids.

We’re delighted to celebrate moms this month, but our larger goal is to help every reader enjoy a healthier life on a healthier planet. Be confident that Natural Awakenings magazine will be there every step of the way to assist you on your wellness journey.

Happy Mother’s Day to all!

In health and happiness,

Publisher@NAHudson.com

Natural Awakenings is a family of 50+ healthy living magazines celebrating 27 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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Contents 7 WOMAN-OWNED

WELLNESS BUSINESSES

18

Boom During Pandemic

10 RESILIENT MOTHERING How Moms Are Forging Ahead in a Changing World

13 FERTILITY QUESTIONS Most Common Questions Answered

15 HILDA DEMIRJIAN SKIN CARE BLENDS SCIENCE AND NATURE

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16 THE BLENDED FAMILY

Tips for Creating a Successful Stepfamily

18 STAYING HYDRATED It’s Not Just About Drinking Water

20 FENDING OFF FIBROIDS Natural Approaches Offer Relief

22 JEFFREY BLAND

on Rejuvenating Our Immune System

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24 INTERMITTENT FASTING BASICS

How to Improve Health by Eating Less Often

26 EASY CONTAINER GARDENING

How to Grow Edibles in Pots and Planters

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DEPARTMENTS 6 news briefs 8 global briefs 9 health briefs 13 inspiration 15 product

spotlight 16 healthy kids

18 20 22 24 26 27 30

fit body healing ways wise words conscious eating green living resource guide calendar May 2022

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news briefs

May 19 Fundraiser Supports Foster Children Advocacy

H

udson County Court Appointed Special Advocates (CASA) is celebrating its 20th anniversary on May 19, from 7 to 11 p.m., at Battello, in Jersey City. The ticketed event will include cocktails, food, a silent auction and a DJ, with proceeds supporting CASA’s mission of serving local children in foster care.

Hudson County CASA is a nonprofit organization that advocates for the best interests of abused and neglected children. It works through trained community volunteers to ensure that needed services and assistance are made available to children while helping move them toward safe and permanent homes.

CASA volunteers are everyday people who make a direct impact on foster children’s lives. They get to know their assigned children and their circumstances and provide valuable information to the court.

Judges rely on the volunteers’ recommendations to make the best decisions about the children’s lives. The ultimate goal of CASA is to find a safe and loving home for every child.

Cost: $125 in advance or $150 same day. Location: Battello, 502 Washington Blvd., Jersey City, NJ. For more information, visit HudsonCountyCASA.org.

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Hudson County

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New Hoboken Shop Stocks Annie Sloan Chalk Paints

C

reativity comes in many forms, and Celebrate Life at Home, Hoboken’s new lifestyle store, is full of them. Susan Pascale says her shop is the first in Hudson County to stock Annie Sloan Chalk Paints, an eco-friendly, 45-color product line ideal for novice DIYers.

“Annie Sloan Chalk Paints are water-and-mineral-based nontoxic paints that can be used to cover all materials without sanding or priming beforehand,” she says. “The company proudly supports their staff, stockist community and customers, and they believe in being conscious of the environment and their impact on it.”

Her shop also carries brushes, finishes and stencils; upcycled furniture; textiles; home décor; and select handmade pieces from local artisans. It hosts painting-technique classes and DIY workshops, and Pascale can be commissioned for custom home projects or furniture upcycles. Her mission is to encourage people to renew, refurbish and redo their homes with sustainable products.

“The world has changed as we know it,” she says. “Why not make your home a place that suits your new lifestyle and add a sense of calm, joy and happiness through color?”

Location: 1200 Park Ave., Hoboken, NJ. For information email info@ celebratelifeathome.com. To shop online, visit CelebrateLifeAtHome.com or follow the shop on Instagram and Facebook @CelebrateLifeatHome.

JC Kids Run Set for May 21 Downtown

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he sixth annual JC Kids Run will take place May 21, from 9 a.m. to 1 p.m., at Exchange Place in downtown Jersey City. This popular event typically draws more than 500 local kids and families to participate in the run and its adjacent activities. Exhibitor spaces are still available.

Proceeds from the run will support the programing of JC Families, a not-for-profit organization whose goal is to bring a wholesome parenting experience to the local community, promote active and healthy living among area families, and connect businesses to families.

Not only do the JC Kids Run and other JC Families events help the organization raise funds to continue their activities, but they also bring many families together, providing an opportunity for participating exhibitors to promote their services and products through giveaways and marketing materials.

For more information, visit or follow JCFamilies on Instagram @jcfamilies, on Facebook at JCFamiliesDotCom and on Twitter @JCFamilies.

Pandemic Breeds Boom in WomanOwned Wellness Businesses

By Nicole Teitler

W

hen the pandemic first hit in 2020, a lot of businesses were forced to shutter. Many Hudson County neighborhoods said goodbye to some of their favorite mom-and-pop storefronts. But with those vacancies came an opportunity for new dreams and communities to build.

The towns of Hoboken and Jersey City, in particular, saw a boom in women opening businesses focused on wellness. Here’s a list of these businesses born during the pandemic.*

In Hoboken: Alivio Wellness – 302 Seventh Street. Colon hydrotherapy, lymphatic drainage and integrative health coaching.

Be Well Psychotherapy – 36-42 Newark Street, Suite 201.

Individuals (Adults and Teens), couples and group therapy and unique holistic health coaching program.

The Healing Center – 80 River Street, Suite 5A. Mindfulness, meditation and movement for healing.

The Inner Athlete – 720 Monroe Street, Suite C409. Multi-sport education programming for kids 18 months and up.

The Studio – 251 First Street. Adult dance classes for all levels.

Impact – 603 Willow Avenue. Group fitness.

Reed Wellness – 80 River Street, Suite 3E-2. Massage, sports stretching, lymphatic drainage.

Sweat + Glo – 80 River Street, Suite #3D. Infrared sauna studio.

Sw3at – 79 Hudson Street, LL 104. Infrared sauna therapy.

Veteran owned.

The DRIP Fitness – 44 Hudson Place, Floor 4. Cycle, HIIT, barre, Pilates, boxing, yoga.

In Jersey City: MEGA – 150 Bay Street, 2nd Floor. Lagree and Technogym studio.

Pure Barre – 207 Van Vorst Street. Barre studio. [solidcore] – 444 Warren Street, Suite 2. Pilates core workout.

RaineNRiver Apothecary – 299 Grove Street. Plant medicine (organic and wildcrafted herbs) created and formulated to heal mind, body and spirit.

WundaBar Pilates – 65 Bay Street. Pilates studio.

After the physical and emotional setbacks we collectively faced during the pandemic, there’s never been a more pivotal opportunity to prioritize wellness and reset our mind-body connection, just in time for summer. These woman-owned businesses are a great place to start.

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*These are the woman-owned wellness businesses we know of that have opened since 2020. We acknowledge this may not be a complete list. If your business belongs on this list, let us know!

Email us at publisher@nahudson.com.

May 2022

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global briefs

courtney smith/Unsplash.com

A megadrought is a dry spell that lasts for more than 20 years, and the Southwestern U.S. endured the worst occurrence since at least 800 A.D. in the period from 2000 to 2021.

So says research based on evidence embedded in tree rings from 1,600 sites in the North American West published in the journal Nature Climate Change. University of California-Los Angeles climate scientist and lead author Park Williams says, “The results are really concerning, because it’s showing that the drought conditions we are facing now are substantially worse because of climate change ... but there is quite a bit of room for drought conditions to get worse.”

Temperatures in the Southwest have averaged 1.6 degrees higher since 2000, and the megadrought has depleted California’s reservoirs, shrunken the Utah Great Salt Lake to record lows and fueled destructive wildfires.

University of Michigan climate scientist Julie Cole, not involved in the research, says it shows how temperature can make more of a difference than precipitation alone when it comes to prolonging a drought. “The air is basically more capable of pulling the water out of the soil, out of vegetation, out of crops, out of forests, and it makes for drought conditions to be much more extreme.” Unless climate change is mitigated, there is no end in sight.

Buzz Kill

More Bad News for Bumblebees A joint Emory University and University of Washington study published in Proceedings of the Royal Society B indicates that streptomycin, an antibiotic sprayed on orchard crops to combat bacterial diseases, slows the cognition of bumblebees and reduces their foraging efficiency. Laura Avila, first author of the paper and a postdoctoral fellow in the Emory Department of Biology, states, “No one has examined the potential impacts on pollinators of broadcast spraying of antibiotics in agriculture despite their widespread use.”

The researchers think that the negative impact of streptomycin on bumblebees may be due to the disruption of the insects’ microbiome. In lab experiments with managed bumblebees (Bombus impatiens) to test the effects of an upper-limit dietary exposure to streptomycin, half of the bees were fed sugar water to simulate nectar. The remaining bees were fed sucrose dosed with streptomycin. After two days on this diet, the bees fed streptomycin displayed a marked decrease in short-term memory and foraging ability. The scientists note the timing of antibiotic application, the amount applied and possible alternatives to the use of an antibiotic may be potential mitigation methods if research verifies the harmful impacts on bumblebees of agricultural spraying with streptomycin.

Prescription Problem Pharmaceutical Pollution is Out of Control

A new study by the University of York, “Pharmaceutical Pollution of the World’s Rivers,” in the journal Proceedings of the National Academy of Sciences, has determined that pharmaceutical drugs polluting the world’s rivers pose “a global threat to environmental and human health.” Research leader Dr. John Wilkinson says, “What we know now is that even the most modern, efficient wastewater treatment plants aren’t completely capable of degrading these compounds before they end up in rivers or lakes.”

Biologically active compounds cause harm to wildlife such as the feminization of fish, and the presence of antibiotics in the environment increases the risk of drug resistance. The survey sampled 258 rivers in 104 countries and more than a quarter were regarded as unsafe for aquatic organisms. The most extensive global study to date found that the most polluted rivers were in Bolivia, Pakistan and Ethiopia. In the U.S., Dallas ranked in the top 20 percent. Those in the Amazon rainforest, Iceland and Norway had the least amounts of pharmaceutical pollution. Wilkinson advises, “The World Health Organization and UN and other organizations say antimicrobial resistance is the single greatest threat to humanity; it’s a next pandemic.”

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Hudson County

NAHudson.com

sveta/AdobeStock.com

Western Megadrought Surge Continues

justin/AdobeStock.com

Crispy Critters

olga/AdobeStock.com

picture partners/AdobeStock.com

health briefs

Eat Prunes and Anti-Inflammatory Food to Reduce Bone Loss and Fragility A popular staple since ancient times, prunes have long been esteemed for their culinary, nutritional and medicinal purposes, and a new review of research has found that they can also help counter the bone loss linked to fragility in postmenopausal women. After reviewing 28 studies, Penn State University researchers reported in the journal Advances in Nutrition that eating five to 10 prunes each day can help prevent or delay bone loss, lowering the risk of fractures. In one study, women that ate 100 grams of prunes (about 10) per day for one year experienced improved bone mineral density in their forearms and lower spines. In another study, eating five to 10 prunes a day for six months was shown to prevent bone density loss and decrease TRAP-5b, a boneloss marker. The nutritional benefits of prunes, including minerals, vitamin K, phenolic compounds and dietary fiber, may reduce the inflammation and oxidative stress that contribute to bone loss, said the authors.

In a separate study in the American Journal of Clinical Nutrition, Harvard Medical School researchers that studied 1,700 older adults for 12 years found that those that ate a highly pro-inflammatory diet rich in simple carbohydrates and saturated fats were more than twice as likely to develop fragility—increasing the risk of falls, hospitalization and death—as those eating the least amount of those sweet, fatty foods.

Take Vitamin D to Protect from Autoimmune Disorders and COVID-19 Severity As up to 50 million Americans can personally testify, autoimmune disorders (AD) defy easy treatment, but a new study from Brigham and Women’s Hospital, in Boston, offers hope that vitamin D3 supplementation can significantly reduce the risk of incurring these disorders in the first place. Researchers divided 25,871 older adults into four groups: the first took 2,000 IU of vitamin D3 daily; the second took 1,000 milligrams a day of marine omega-3 fatty acids (fish oil); the third took both D3 and fish oil; and a fourth was given a placebo. After two years, those that took vitamin D with or without the fish oil had a significantly lower rate of autoimmune diseases, such as rheumatoid arthritis, polymyalgia rheumatica, autoimmune thyroid disease and psoriasis, compared to the placebo group.

While the fish oil alone didn’t lower AD risk, there was some evidence that it had an effect over time. “Autoimmune diseases are common in older adults and negatively affect health and life expectancy. Until now, we have had no proven way of preventing them, and now, for the first time, we do,” says first author Jill Hahn, Ph.D., an epidemiologist.

Vitamin D may also protect against COVID-19 severity, report Israeli researchers in the journal PLOS One. Examining the records of 1,176 patients admitted to a hospital with COVID-19-positive PCR tests, they found that those with a vitamin D deficiency (less than 20 nanograms per milliliter in their blood) were 14 times more likely to have a severe or critical case of COVID-19 than those with levels higher than 40 nanograms per milliliter. Mortality among patients with deficient vitamin D levels was 11 times higher than those with sufficient levels—25.6 percent compared to 2.3 percent.

DrLMSteinberg.com • BiologicalDentistsOfNJ.com

May 2022

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Resilient Mothering How Moms Are Forging Ahead in a Changing World

daniilvolkov/AdobeStock.com

by Carrie Jackson

T

wo years after “coronavirus” became a household word, the pandemic continues to affect every aspect of our lives.

Mothers, in particular, have learned to reimagine what it means to be a parent, employee, partner and friend, while still finding time for themselves. According to the Kaiser Family Foundation, almost 70 percent of mothers say that worry and stress from the pandemic have damaged their mental health.

While social distancing, quarantining, remote learning and masking quickly became a new and often unwelcome normal, positive shifts have also been developing. Already resilient mothers are exploring how to adapt to an ever-changing situation and learning when to hold on and when to let go. They are discovering new ways to be available for their children’s mental health, maintain their jobs, stay connected with other moms and prioritize self-care.

Shae Marcus, publisher of Natural Awakenings South Jersey (NASouthJersey.com), says that the pandemic has brought a num-

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Hudson County

NAHudson.com

ber of unforeseen silver linings. As a single mother of two young children, she has been in a constant state of transition the last two years and is starting to achieve greater balance. “Like most other mothers, my life before the pandemic was nonstop. I was getting by, and at the same time comparing myself to other parents. The world had to slow down so I could catch up, and I’ve been forced to stop, breathe and take it in stride,” she says.

Marcus shares a common concern, that the isolation has affected her kids’ development. “I worry that the lack of social integration over the past two years will have a lasting impact on my children. My son, who is now in third grade, was in kindergarten the last time he had a full year in a ‘normal’ school setting.

That’s a lot to miss out on. While he is academically on track, I’m concerned about him being mature enough. Having sports and other extracurricular activities starting back now is helping to get them integrated again, and I’m able to fully appreciate going to an outdoor spring football game that wasn’t able to happen for so

long,” she says.

Marcus has discovered that working from home has had advantages. “Now, I can do a load of laundry in-between meetings, go to the grocery store when I would have been commuting and be more present when my kids are home. Since I’m not worried about rushing out the door, we have time to talk during breakfast, and I’m able to accompany them to the bus stop. Afterwards, I take 10 minutes for myself to walk around the block and gather my thoughts for the day,” she explains.

Reordering Priorities Seventy-one percent of mothers describe being a working mom during the pandemic as very challenging, according to research done by the global consultancy group APCO Impact. As president of Families and Work Institute (FamiliesAndWork.org), a New York-based research nonprofit, Ellen Galinsky has seen employers grant access to a wider variety of benefits that fit their employees’ individual and family needs. “The pandemic, coupled with racial reckoning, has made many of us rethink our priorities. It now is becoming clear that the world that seemed relatively normal before wasn’t working. Mothers and fathers were thrust on the front lines of schooling and saw firsthand how different teaching and parenting are,” Galinsky notes.

An estimated 82 percent of employers plan to allow their employees to keep working remotely after the pandemic, reports a survey by human resources consultancy Mercer, but that turnaround is just a first step, says Galinsky. “Studies show that having workplace flexibility procedures in place is a floor, but how employers treat you when you need that flexibility matters the most. The pandemic made us all experience collective and multiple losses together and brought some difficult issues to light,” she explains.

In juggling work and life duties, Galinsky shies away from the word “balance”, which suggests that time and energy needs to be split evenly. “Work and home lives are deeply intermingled, and often when one is in sync, the other will follow,” she says. “It’s important for mothers to set realistic expectations for themselves and let go of the notion that they’re not doing a good job, their kids have to be perfect or they don’t have time to take care of themselves.

Children will absorb what they see, so being mindful in your words and actions around work will have an impact on them. If you have a stressful meeting and bring that home with you, the energy in the house will change. It’s okay to tell the kids that you’re upset at your boss and are going to call a friend and talk or go for a walk; let them know it’s not their fault and that parents get stressed, too.”

Stress Survival Skills The pandemic also put many mothers in a chronic state of hypervigilance, because they not only had to manage their own anxiety, but also help kids manage their experiences. A University of Rochester study of 153 mothers of toddlers found that ongoing strains can disrupt the body’s natural stress response, making it more difficult to respond with patience and sensitivity to a child’s needs.

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Elizabeth Cohen, a clinical psychologist and director of the Center for CBT (cognitive behavioral therapy) in New York City (CenterForCBTInNYC.com), says that a shock to the nervous system can only be released with the acknowledgement that the trauma is being experienced in the first place. “Having an understanding of how you’re responding to this stress and uncertainty is key to moving through it.

Even going back to the office after so long may trigger a panic attack if the trauma of the past two years isn’t addressed,” she says. “Mothers need to practice compassionate awareness for themselves and what they’ve gone through. They need to be seen, heard and witnessed in the same way their children are.”

Cohen advises that while part of a mother’s job is to make kids feel emotionally safe, it’s not as effective if they are themselves depleted. She recommends adopting simple, actionable practices throughout the day to help restore and reset the mind and body, suggesting, “Put some Epsom salt in the bottom of the tub and allow your feet to soak for a few minutes during a shower.

Before brushing your teeth, take three deep breaths and pay attention to where you might be feeling tension in your body. Keep a gratitude journal handy to reflect and record your observations and interactions.”

She advises us to remember that we have

all had different experiences of this trauma, and nobody is the same as they were in 2019. “It’s okay to tell a friend, ‘I’m excited to see you and also, I’m uncomfortable not wearing a mask.’ We’ve also had to be more selective about who we spend time with, and that has allowed us to foster more nurturing relationships,” she says. “Be more discerning about who you spend time with, instead of saying yes to every invitation to get coffee. It’s okay to do less, and making authentic decisions in the moment will help you truly feel aligned with your thoughts and actions.”

Joint Healing Claire Zulkey, a Chicago-based writer and mother of two young boys, has found creative ways to stay connected with other mothers and not feel so isolated. She pens a newsletter, Evil Witches (EvilWitches. substack.com), which gives her a platform to share stories of everyday motherhood triumphs and concerns. Topics have included perimenopause, end-of-life options for the family pet, finding the best hand lotion and other subjects that mothers in her circle think about.

She also maintains a Facebook group of 100-plus mothers, providing a safe place for members to commiserate and support each other. “The group has allowed me to really

get to know mothers in a more intimate way, truly understand what they’re going through and appreciate how much they care about their kids,” says Zulkey.

She made a personal decision to stop drinking a few months into the pandemic, a lifestyle choice that she has maintained for the past year. “While I was not an alcoholic, there were too many times when I would wake up with a hangover or get into a tipsy argument with my husband. I quickly learned to appreciate how much easier parenting is when I’m in a stable mood, and the entire household has benefited, especially during the pandemic, when we were in such close quarters,” she says.

For all of us, moving forward after two years of collective grief, loss and uncertainty will undoubtedly present new unforeseen challenges, yet maintaining a sense of perspective can help if things start to feel overwhelming. “At the start of the pandemic, I started to feel sorry for myself, but soon I realized that I actually was so much better off than a lot of people. Once I oriented myself with that reality, it was easier for me to move on with a sense of gratitude and desire to help others,” says Zulkey.

Carrie Jackson is an Evanston, IL-based freelance writer and frequent contributor to Natural Awakenings magazine. Connect at CarrieJacksonWrites.com.

Natural Awakenings Editor & Realtor Helping Hudson County Residents Relocate to Central Jersey

Tina is a Zillow Premier Agent and shows homes featured on Zillow, Trulia, Realtor and Redfin.

Tina Woods, Real Estate Agent M: 973.255.0981 • O: 973.310.6816 tina.woods@compass.com tina.woods.nj Tina Woods is a real estate salesperson affiliated with Compass. Compass is a licensed real estate broker and abides by Equal Housing Opportunity laws.

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The Most Common Fertility Questions, Answered

by Nicole Teitler

A

t some point in almost every woman’s life, the “children” question will undoubtably arise— whether to have them and if so, when. For some women, getting pregnant is a straightforward process. For others, however, it can feel more like a procedure. That’s when another question sets in: Is a “natural” pregnancy even an option?

Kavitha Persaud, M.D., a local reproductive endocrinologist and infertility specialist with University Reproductive Associates, joined us to answer some of the most common fertility questions.

What does a basic fertility test include?

Kavitha Persaud: For us as humans, we need three key components to be able to conceive. These include good working eggs, good working sperm, and a good way for them to meet. Testing for the ovarian reserve involves performing some blood tests and an ultrasound at the beginning of the menstrual cycle, usually on the third day once bleeding starts. Testing for sperm involves a semen analysis, looking at the sperm under a microscope to see the count, movement and shape of the sperm. Testing for the anatomy of the female reproductive tract involves performing a hysterosalpingogram (HSG), an X-ray test to evaluate if the fallopian tubes are open, without any blockage.

At what age should a woman seek out a fertility specialist?

KP: It’s never too early to get a gauge of how well your ovaries are functioning, what we call the ovarian reserve of each woman. That being said, couples should start an evaluation for infertility after one consecutive year of trying to conceive with normal menstrual cycles if the woman is under age 35, or after six months of trying to conceive with normal menstrual cycles if the woman is 35 years or older.

Does that mean that a woman’s fertility changes after age 35?

KP: There seems to be a significant change once a woman reaches 35 years old. This is due to a drop in both the quality and quantity of eggs.

Do previous abortions or miscarriages affect fertility?

KP: Previous abortions or miscarriages do not affect your fertility or ability to conceive.

Are there ways a woman can help her fertility?

KP: Women can help with their overall health by maintaining a healthy diet and exercising regularly. Be sure not to consume more than a moderate amount of alcohol. Smoking also has a negative effect on the quality of the eggs inside the ovaries, so women are encouraged to stop smoking if they already do.

What is a common fertility myth?

KP: IVF, or in-vitro fertilization, is a procedure in attempts to overcome issues with fertility. IVF is more common than most people think it is, and it’s quite doable, with many couples achieving great success rates. However, IVF is not a complete cure to those who may experience infertility. While IVF may help couples achieve a pregnancy, it cannot create more eggs from a woman’s ovaries, nor can it increase the quality of the eggs that are already present in a woman’s ovaries.

What advice do you have for couples trying to conceive?

KP: Knowledge is power. For women, knowing how their bodies function and the hormonal changes involved throughout the menstrual cycle are key factors in helping people achieve their goals of family building. In a couple, both males and females play an equal role in the ability or inability to conceive. Forty percent of infertility is due to a male factor component, 40 percent is due to a female component, and 20 percent is a mix or unexplained.

For more information about fertility, or to make an appointment with a fertility specialist, contact Dr. Kavitha Persaud or University Reproductive Associates, which has locations in Hasbrouck Heights, Hoboken and Wayne, New Jersey.

Nicole Teitler, known by her trademark NikkiOnTheDaily, is a brand storyteller based out of Hoboken, NJ. Contact her at nteitler@gmail.com or NikkiOnTheDaily.com.

May 2022

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Hilda Demirjian Skin Care Blends Science and Nature

H

ilda Demirjian traveled the world and did years of research before launching her latest all-natural skincare line in 2008. As a result, her products—which she sells online and uses with her clients at Hilda Demirjian Laser and Skin Care Center, in White Plains—reflect the twin influences of modern science and the ancient art of natural beauty.

“I have a passion and a mission to treat every individual as much as I can for their skin, the largest organ in the body,” she says.

“Being in the laser and skincare business for the last 25 years, I want to bring the best to anyone who enters Hilda Demirjian Laser and Skin Care Center. I developed my skincare products after extensive research and traveling nationwide and worldwide, visiting ancient spas in Rome, Armenia, Okinawa, Florence, Mexico and Bath. I am very pleased with my mission.”

includes the use of a collagen-containing product as the third step after cleansing and toning in the morning and evening, and followed by a moisturizer and an SPF 30 product in the morning only.

“I recommend the Collagen-Elastin Gel with Apple Stem Cells for the full face and neck, including around the eyes,” Demirjian says. “It is used for fine lines, wrinkles, stretch marks, acne scars, and skin tightening.”

The collagen gel is made using organic green apple stem cells from Switzerland, as well as chamomile, aloe vera leaf and hydrolyzed elastin. According to Demirjian, this innovative treatment formula actively stimulates the growth of the protein collagen in the epidermis. By replacing the lost collagen, the product strengthens the skin and reduces the appearance of lines and other superficial imperfections.

Simple and Healthy

In response to the growing popularity of this and her other all-botanical products, Demirjian now offers them both on her retail website, HildaDemirjianLaser.com/shop, and through her dedicated Amazon store. With this online reach, her skincare line is finally traveling faster than she can, transforming faces and bodies around the world.

Since 1996, Demirjian has been creating research-based skincare products with 100 percent botanical ingredients, including fruit stem cells. Her products are unisex, cruelty free, recyclable and appropriate for all skin types. They’re also pharmaceutical grade, manufactured in an FDA-registered facility.

The goal, she says, is not just to promote skin health. It’s also to simplify the way people care for their skin.

To that end, she’s developed an easy Five-Step Skin Care Routine designed to work for anyone, with any skin type. It

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Location: Hilda Demirjian Laser and Skin Care Center, 34 S Broadway, Ste. 607, White Plains, NY. For more info, call 914.374.1756 or visit HildaDemirjianLaser.com or Hilda Dimirjian’s Amazon.com store. See ad, page 23.

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May 2022

15

healthy kids

The Blended Family TIPS FOR CREATING A SUCCESSFUL STEPFAMILY

by Ronica O’Hara

T

josue michel/Unsplash.com

he Brady Bunch aside, blended families seldom look like TV sitcoms. They often come with a cast of characters—freshly remarried parents, a number of kids and step-kids, up to four sets of relatives and exes in the wings—all with their own needs, hopes and issues. One in six children today lives in a blended family, so the stakes are high for their well-being, and yet, understandably, two out of three blended marriages fail.

They don’t have to, says Kimberly King, a children’s book author in Fairfield, Connecticut, who was raised in blended families and as a parent, now has her own blended batch of kids. “Blended families work when parents plan for challenges, have space for disagreements and have an incredible amount of patience and love. But they are not for the faint of heart!" she says.

Therapists and blended-family veterans offer advice for those on this important journey:

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Go slow and steady. It can take two to four years for a blended family to adjust to living together, counsels the American Psychological Association. The process can be particularly hard for youngsters from 10 to 14. “Don’t pressure the children. If they don’t want to call you Mom or Dad, don’t take it personally. They have their own biological parent whom they love, and they didn’t ask for their parents to get divorced. Stay positive and realize that time itself is an important factor,” counsels Rabbi Shlomo Slatkin, a licensed clinical professional counselor, in Baltimore, and founder, with his wife, Rivka, of TheMarriageRestorationProject.com.

Determine discipline roles. “My husband and I thought we were total failures because we couldn’t agree on how to parent his son. To save our marriage, we agreed that I would ‘resign’ as the boy’s mother and allow my husband free rein to parent as he saw fit,” recalls Nancy Landrum, a relationship coach in Murrieta, California, and author of Stepping TwoGether: Building a Strong Stepfamily. Studies show that blended families work best when each parent disciplines his or her own child, while the stepparent works to develop affectionate bonds with their stepchild and serves as the child’s sounding board, particularly in the beginning. “One of the worst things you can do as a stepparent is talk negatively about your stepchild to the bio-parent. Nothing will strain a relationship more quickly,” says King.

Keep an eye out for turning points. In a classic 1999 study in the Journal of Social and Personal Relationships, University of Iowa researchers reported on factors they called “turning points” that can knit a blended family together. These include celebrating holidays and special events together, perhaps by creating new rituals; spending quality time together, even doing such ordinary things as shopping or watching a football game, either as a family or as a parent-stepchild activity; and pulling together over a family crisis. On the other hand, unresolved conflict among parents and children drives families apart.

“The best thing my dad did to blend our post-divorce, new family was take us on a four-day hike to Mount Washington,” recalls King. “We hiked, talked, helped each other, suffered, whined, got wet, struggled, laughed, slipped, learned campfire songs, slept in bunks and found a new respect for teamwork, nature, overcoming adversity, and our stepmother!”

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Give talking a chance. Over shared meals, board games, nature hikes and everyday activities, stepfamilies can build bonds with each other. Having regular meetings to hash out problems also strengthens a new family unit. King’s family uses the summer camp strategy of the talking stick. “When you have the talking stick, it is your turn to talk and everyone else has to pay attention and listen. No interruptions,” she says. They also keep a family journal in which kids can write out their problems, enabling parents to respond in writing or conversation.

DEEP TALKING

Deepening the Dialogue When the going gets tough in a blended family, an Oprah Winfrey-endorsed dialogue technique known as Imago Therapy can help transform animosity into harmony. As laid out by relationship therapist Harville Hendrix in his New York Times bestseller Getting the Love You Want, it involves specific conversational steps that ensure each side is heard and responded to with empathy.

“Imago is effective for parents of blended families because it teaches them to listen and validate the feelings of the children, as well as to better communicate with each other about the challenges,” says Rabbi Shlomo Slatkin, of Baltimore, whose own marriage was saved by the process and who, with his wife Rivka, teaches it to couples. “If your children are not adjusting well, it is important to be able to give them a voice.

The Imago dialogue process does just that, without judgment.”

The three basic steps include: Mirroring. Person number one describes the problem in a few sentences, using “I” and feeling words. For example, “I feel shut out when you pick up your phone when I’m talking.”

Person number two repeats it back as closely as possible.

“You feel shut out when I pick up my phone when you’re talking.” It may take a few attempts to get it right. Person number two then asks if there’s more to that feeling, and again repeats the phrases back.

Validating. Person number two responds showing respect for the problem, with words like, “I can see why …”

Showing Empathy. Person number two searches for the place inside himself or herself that connects with person number one’s concerns. “I get upset, too, when it feels like someone cuts off a conversation.”

Then, they reverse positions and go through it again. Demonstrations can be found on YouTube and worksheets can be viewed at PositivePsychology.com/imago-therapy.

Don’t give up. “For me, the time I knew it was going to work forever was actually directly after one of our lowest points,” says Brooke Carlock Lobaugh, of Lititz, Pennsylvania, a teacher and creator of TheBlendedMess.com, an online resource for stepfamilies. “We had separated, and we just both really missed each other and missed the family, and we realized that the kids would eventually get older and our problems would lessen, and that we needed to choose each other, over and over again. I realized that if our separation led to another divorce, I would either be alone or find someone new with a new set of problems, and I wanted to fix the problems with the person I loved. We haven’t looked back since.”

Health and wellness writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com.

May 2022

17

fit body

Staying Hydrated IT’S NOT JUST ABOUT DRINKING WATER

by Sandra Yeyati

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aintaining proper hydration is one of the most important measures we can take to benefit our health. “The human body is made up of 55 to 75 percent water, and proper fluid levels are essential for many important body functions, including nutrient and oxygen transportation, temperature regulation, blood pressure stabilization, removal of waste from the body and muscle repair,” says Josh Axe, a Nashville-based clinical nutritionist and doctor of chiropractic and natural medicine. “Drinking enough water allows for healthy digestion and detoxification, supports hunger control and improves the appearance of your skin, eyes and hair.”

Throughout the day, our bodies expend liquid to perform these vital functions. “Dehydration occurs when you lose more bodily fluids than you consume,” says Axe, the author of Ancient Remedies and founder of DrAxe.com. “Your body needs water and electrolytes replenished, otherwise you’ll experience symptoms such as dry mouth, thirst, muscle weakness and spasms, headache, dizziness, nausea and fatigue.”

“How we live today is why we’re so much more dehydrated than we were 30 to 50 years ago,” says Dana Cohen, a New York City integrative medicine physician and coauthor of Quench. “Air conditioning and heating are so drying. Electronics, prescription drugs, processed foods, fluorescent lighting—all these things coming at us and affecting our cells—are sucking the hydration out of our environments and out of us.”

According to Cohen—the risks of day-in-day-out, low-grade dehydration—the kind most of us experience—include constipation, joint pain, stiffness, brain fog and cognition problems. “There’s some evidence that it is also a risk factor for diabetes, Alzheimer’s and certain cancers like colon and kidney cancers,” she adds.

How to Hydrate Optimum hydration is more nuanced than simply drinking eight to 10 eight-ounce glasses of water a day. It depends on our body size, age, diet and level of physical activity or exposure to hot temperatures, Axe says. He recommends more fluids for women that are pregnant or breastfeeding, teenagers that are developing quickly and people on medications like antibiotics, diuretics, hormone pills, blood pressure medications and cancer treatments.

Cohen points to a few reliable markers: “We’re meant to urinate every two to three hours throughout the day, and you want the color of your urine to be strong, but not too orange or too brown, which indicates dehydration, and not crystal-clear, because you could be over18

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hydrating.”

In her book Quench, Cohen delineates a five-day plan to optimize hydration.

Start every day with a big glass of water, which can include a squeeze of lemon and a pinch of real salt (pink or sea salt, not processed table salt).

Drink a glass of water before every meal.

“For people who are trying to lose weight, a few published studies suggest that this will help them lose five additional pounds over a three-month period when dieting,” she says.

When feeling hungry, drink a glass of water. We often mistake hunger for thirst.

Consume one or two green smoothies a day made with a blend of greens, water and added ingredients to taste. This will incorporate a healthy amount of daily fiber, which helps to absorb and hold on to water.

Add what Cohen calls “micro-movements” throughout the day, such as nodding the head up and down, rotating the wrists and ankles, scrunching fingers and toes or twisting the torso. “These little movements help to move fluid throughout the body and lubricate joints,” she explains.

Hydrating Foods According to Axe, some foods are naturally hydrating, including coconut water, melons, celery, cucumber, kiwi, citrus fruits, carrots, bell peppers, berries, lettuce, avocado, zucchini and tomatoes.

Cohen recommends one to two table-

spoons of chia seeds mixed into a liquid every day. “They’re incredibly hydrating.

If you soak chia seeds in water, they form this gel-like structure on them. Thanks to some fascinating research by Dr. Gerald Pollack from the University of Washington, in Seattle, this gel water, which has different properties from regular H2O, is believed to store energy like a battery. Getting more of this structured water by eating plants should be your goal, so your body and your cells are better hydrated.”

Best Fluids to Drink “The best option is purified water that goes through a filtering process to remove chemical pollutants, bacteria, fungi and algae, but still has beneficial minerals,” Axe says. Both Axe and Cohen recommend the Environmental Working Group’s water filter guide (ewg.org) to find the best athome system for every budget, as well as its database that lists the safety of tap water in each U.S. zip code.

“The research shows that under four cups of coffee a day is not a diuretic, so it does contribute to your hydration; anything above four cups starts to become a diuretic and goes against you,” Cohen notes, adding that herbal teas are always a great hydrating option with added medicinal properties.

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

May 2022

19

healing ways

Fending Off Fibroids NATURAL APPROACHES OFFER RELIEF

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by Marlaina Donato

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ptimal reproductive health is key to our vitality, which is why living with uterine fibroids can be debilitating. Studies indicate that as many as 80 percent of American women develop these non-cancerous growths during their childbearing years. Oftentimes, the condition is free of symptoms, but an estimated 26 million women currently suffer from associated effects like chronic pelvic and back pain, frequent urination, excessive menstrual bleeding and a swollen abdomen. Also called myomas, fibroids can often be a hidden cause of infertility, even in asymptomatic cases.

Asian women have a lower incidence of fibroids, while African American women are two to three times more likely to develop them than white women, particularly at a younger age. Genetics, obesity, estrogen-promoting foods and environmental toxins can fuel the fire of this condition, but a tailored, natural approach can minimize symptoms and for some, ward off the need for invasive surgery.

Happier Hormones Through Diet While there is no definitively known cause of fibroids, the most accepted theory is a disruption in the ratio between estrogen and progesterone. Italian researchers that examined data from 1990 to 2020 reported in the International Journal of Environmental Research and Public Health last year that diets deficient in fresh fruits, green vegetables and vitamin D increase the risk for the onset and formation of uterine fibroids.

“I do believe prevention is important by avoiding the use of toxic cosmetics and cookware with chemical components, and by choosing lower-inflammatory foods,” says Crystal Fedele, a doctor of Chinese medicine who treats patients with acupuncture and 20

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Chinese herbs at her clinic, Holistic Women and Families Natural Health Center, in Port Orange, Florida.

Conventionally farmed produce and farm-raised fish are treated with environmental estrogens to stimulate growth, which in turn contribute to estrogen dominance and an increased risk of fibroids in women that consume such foods. “It’s important to eliminate dairy and meat raised with synthetic hormones that can act like estrogen in the body,” advises Alisa Vitti, a New York City-based women’s hormone expert and author of In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life. “While no diet can guarantee fibroid prevention, altering the food you eat may help slow fibroid growth.

When it comes to food, your first step is to remove inflammatory foods.”

Vitti recommends opting for fiber-rich whole grains that aid in the elimination

of excess estrogen, as well as nixing gluten and all dairy products unless they are made from organic goat or sheep milk. “High insulin levels from white, starchy stuff—which acts like sugar in the body—is a factor in making fibroids grow,” she says.

Cruciferous vegetables like broccoli, kale and bok choy are allies in the fight against fibroids by boosting detoxifying enzymes in the liver. Regular servings of sweet potatoes, carrots, apricots, pumpkin, spinach and other carotene-rich foods are also valuable.

Ancient Healing Modalities Traditional Chinese Medicine offers promising benefits, but when using recommended herbs, it’s important to seek out qualified practitioners rather than self-treat, advises Fedele. “In Chinese medicine, each case is individual, so herbal formulations are often constructed to treat the whole health of the person and modified as we see improvements,” she says. “We also use a lot of supplements that can help regulate hormones—DIM (diindolylmethane) and broccoli seed extract being two that are commonly used for estrogen-related disorders.” Fedele also recommends acupuncture, but says it is most effective when combined with herbals, supplements and dietary therapies.

Susannah Neal, a licensed acupuncturist in Iowa City, Iowa, concurs, saying, “Chinese medicine is highly effective for rebalancing the flow or energy and breaking up old patterns of imbalances.” Neal, certified in the Arvigo Techniques of Maya Abdominal Therapy, attests to this gentle modality designed to invigorate the circulatory, lymphatic and nervous systems of the digestive and reproductive organs. “Fibroids may be a result of impaired blood flow in the uterus, and while many styles of massage use techniques to improve circulation, these techniques focus specifi-

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cally on the reproductive and pelvic organs,” she says.

According to Neal, one benefit of the Arvigo technique is regulation of the menstrual cycle. When applied regularly, the massage may reduce the size and severity of fibroids. In cases of larger, chronic or more severe fibroids, she says that three to six months of treatment or longer may be required, and in some cases will be used only as adjunctive treatment along with therapies prescribed by a medical doctor.

No matter which alternative approach is taken, monitoring progress is key. Fedele says, “I usually suggest six months to a year of trying holistic options under the care of a licensed provider and then at that time re-evaluating the scenario.”

Marlaina Donato is an author and multimedia artist. Connect at WildflowerLady.com.

STRATEGIES TO STAVE OFF FIBROIDS FROM HORMONE EXPERT AND AUTHOR ALISA VITTI: Eat to balance estrogen. Prioritize foods that help modulate and balance estrogen, like flax seeds, beans and whole grains.

Pears and apples are liver-supporting foods that contain lots of fiber, along with a flavonoid named phloretin, which impairs tumor growth. Be mindful of alcohol and caffeine consumption. Just a couple of glasses of wine significantly raises estrogen levels. Coffee suppresses ovulation, thereby suppressing production of progesterone and increasing the likelihood of estrogen dominance. Organic, unprocessed soy in the form of tempeh and miso can be beneficial, with an anti-estrogenic effect on the uterus.

Balance the microbiome. The microbiome contains a colony of bacteria that helps metabolize estrogen. When the good and bad bugs in the microbiome are out of balance, the estrobolome can’t do its job efficiently, and estrogen builds up. Another key to building and maintaining a healthy microbiome is supplementing with a high-quality probiotic.

Cut out the chemicals. Many chemical-free options are less expensive than conventional products, especially when bought in bulk. Use baking soda and vinegar to clean around the house. Refrain from treating the lawn with chemicals. Replace plastic food storage containers with glass and stainless steel options which last a lifetime and don’t leach harmful agents into comestibles. Opt for a shower curtain made of less-toxic materials than plastic.

FROM ACUPUNCTURIST SUSANNAH NEAL: Fibroids that are smaller than two centimeters will respond more quickly to treatment and may only require the use of one or two modalities, such as monthly, professional, abdominal massage; self-care massage at home; and herbal medicine prescribed by a licensed herbalist for three months. Larger, more chronic and severe fibroids may require multiple modalities and a longer course of treatment in addition to these measures, including weekly acupuncture sessions and dietary recommendations.

Three to six months of treatment may be required. Natural medicine understands and respects that each person’s ability and time required to heal is complex and must be individualized.

May 2022

21

wise words

Jeffrey Bland on

Rejuvenating Our Immune System

by Sandra Yeyati

What is Immuno-Rejuvenation?

Recent discoveries show that exposure to things like a toxin, a serious viral infection or even post-traumatic stress syndrome may create an alarm reaction in our immune system, and the memory of that gets encoded in something called the epigenetic programming of our immune system, becoming a controller of how the immune system functions. This new state of alarm is passed on from immune cell to immune cell, locking the immune system into an imbalanced state that is tipped either towards too much response, which we call inflammation, or too little response, which is immune suppression and increased risk to infection.

A balanced immune system, on the other hand, is resilient and capable of moving forward and backward depending on the exposure that the individual is living through. We believe we can activate Immuno-Rejuvenation through a process built into our body’s system of renewal called autophagy. Its discovery won a Nobel Prize in medicine and physiology in 2016.

In the immune system, autophagy selectively prunes damaged cells that are carrying bad epigenetic messages, allowing cells that are not predestined to be alarmed to take over, leading to a rejuvenated, balanced immune system that can be more resilient to the environment and isn’t overreacting or under-reacting, while still working as you would like it—to defend us.

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How can we reset our immune system?

There are two parts to our immune system. One is the adaptive immune system, which produces antibodies that remember what we were exposed to in terms of viruses or bacteria, and can mount a response if we are reinfected. The other, the innate immune system, is the first line of defense, found on our mucosal surfaces like our gastrointestinal tract, our respiratory tract or on our skin. In the last five to 10 years, immunologists have discovered that the innate immune system can be epigenetically retrained to be more in balance through things like time-restricted feeding, regular activity or exercise, predictably getting into REM sleep and the incorporation of plant-derived nutrients called phytochemicals into our diet, which are believed to activate selective autophagy processes. In conjunction with these lifestyle principles, you want to remove exposure to specific chemicals, including agrochemicals, airborne pollutants, heavy metals—things known to increase inflammation.

The innate immune system is cleansed in part through the activity of the lymphatic system, which is circulated by physical motion. If we’re not moving, our lymphatic system becomes sluggish. Many types of physical medicine—massage, acupuncture, manipulation, chiropractic—are ways of activating lymphatic draining. This is a very important additional component for the improvement of our immune function.

At Big Bold Health, we put together

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K

nown worldwide as the founder of functional medicine, Jeffrey Bland, Ph.D., began his career as a professor of biochemistry at the University of Puget Sound, in Tacoma, Washington. In the 1980s, he was chosen

by Nobel laureate Linus Pauling to serve as director of nutritional research at the Linus Pauling Institute of Science and Medicine. Bland’s expertise and visionary influence helped to popularize sciencebased nutrition and establish standards for evidence-based formulations, quality ingredient sourcing and ethical manufacturing practices in the natural products industry. Bland is the author of more than 100 peer-reviewed research publications and several bestselling books, most notably The Disease Delusion. His latest project is Big Bold Health, a company designed to transform the way people think about the immune system.

resources to take people through an assessment of their own immune system by answering a questionnaire and a host of educational assets including videos, podcasts, blogs, recipes and more. You can access these for free on our website, BigBoldHealth.com.

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Himalayan Tartary Buckwheat. Over the millennia of its evolution, this unique plant developed the ability to activate its immune system to defend itself against bugs, pollutants, poor soils, drought, sun.

As a result, it has in its genes the ability to produce the highest level of immuneactivating phytochemicals of any plant we know—50 to 100 times higher. Human clinical trials indicate that people who consume about 100 grams a day of the whole-meal Himalayan Tartary Buckwheat experience distinctive health advantages, reducing inflammation, lowering blood fats and blood sugar, and improving insulin sensitivity, all of which are conditions related to dysfunctions of the immune system.

How does the ImmunoRejuvenation concept relate to women’s health?

Women have evolved mechanisms to modulate the immune system to accommodate pregnancy, but that estrogen/androgen balance that controls pregnancy also influences their immune system, and we’re starting to learn how it can significantly influence immune cell aging and injury. So this process of selective immune autophagy is very important in women who go on to have the most prevalent cases of autoimmunity, meaning they are more sensitive to some of these things that would produce an immune response that would be inflammatory.

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

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23

conscious eating

Intermittent Fasting Basics HOW TO IMPROVE HEALTH BY EATING LESS OFTEN

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by Sheila Julson

F

asting has been part of religious and cultural practices since ancient times, but now it is entering into everyday American eating habits. Intermittent fasting (IF), which involves restraining from eating for periods ranging from hours to days, was the most popular dietary strategy among Americans in 2020, outpacing low-fat keto diets and “clean eating”, reports the International Food Information Council. About 10 percent of survey respondents reported that they were following IF diet procedures, usually for weight loss and better health.

“Intermittent fasting is a lifestyle,” says Jerron Hill, an anesthesiologist, in Plano, Texas, who has practiced it for two years and found himself with more energy. “Many metabolic syndromes and diseases can be avoided by making IF a way of life.”

Research on the health benefits of IF is ongoing, but Hill says that advantages include stabilized blood sugar levels, because insulin levels rise after eating meals. “In a fasted state, insulin

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levels fall, blood sugar stabilizes and fat stores can be utilized as a source of energy,” he says. Other benefits he cites include lowered blood pressure, decreased low-density lipoprotein, or “bad” LDL cholesterol, and lower triglycerides There are several IF methods. The 16/8 method is most popular and involves fasting for 16 hours and eating within an eight-hour window each day. The 5:2 plan is for those that would rather fast twice a week and eat regularly the other five days. Another method known as OMAD involves eating one meal a day. While most IF models do not restrict specific foods, they encourage the consumption of nourishing, satiating, whole foods. Snacking is discouraged.

Women’s Fasting Needs Differ “In the United States, 90 percent of Americans are metabolically unhealthy. Fasting is one of many strategies that can help people improve their metabolic health. That translates to being a healthy

weight and having balanced hormones,” says Cynthia Thurlow, a nurse practitioner in Washington, D.C., and founder of the Everyday Wellness Project, an online subscription plan. Her new book, Intermittent Fasting Transformation, integrates IF with women’s hormonal needs during every stage of life.

“Women need to fast differently,” Thurlow emphasizes. “A woman in peak childbearing years under age 35 has to account and fast for her menstrual cycle, meaning her body is much more sensitive to macronutrient depletion or changes than a menopausal woman. Younger women need to limit fasting if they are already lean. They need to avoid fasting five to seven days prior to their menstrual cycle and remain attuned to messages their bodies send them in response to sleep, stress, nutrition and exercise.” In general, once women reach menopause, they experience less hormonal fluctuation and thus more flexibility to fast on a daily basis, she says, although they, too, should keep an eye on their experiences with sleep, stress, nutrition and exercise.

Planning for Success The word “fasting” often conjures up thoughts of hunger and starvation, but proper planning will leave us full and satisfied while practicing IF. “When you’re eating a balanced diet and not necessarily following a particular fad or specific type of diet, you can enjoy nourishing meals without restrictions and still practice IF,” says lifestyle coach Laura Fuentes, of Madisonville, Louisiana, author of the e-book Intermittent Fasting for Women.

Fuentes recommends starting with the 16/8 model, because approximately half of the 16-hour fasting time is spent sleeping.

“There’s also downtime in the evening while you’re preparing to sleep. In the morning, most of us are getting ready for work or getting kids off to school, and we don’t eat right away. Those hours are generally not focused on food.”

When it’s time to eat, fasts should be broken with satiating, nutritious food, not a light snack. The first meal of the day should be nutritious, with protein and healthy fats. Breaking a fast with just an apple, or carrots and hummus, will lead to hunger and eventual snacking.

A common misnomer is that we must eat ketogenic or lowcarb diets while practicing IF. While carbs need to be considered, Thurlow emphasizes eating nutrient-dense, whole foods and fewer processed foods, whether they are part of keto, paleo, omnivore or vegetarian diets.

Some people practice “clean” fasting by consuming only water, black tea or other calorie-free beverages during the fasting time.

Others prefer “dirty” fasting and might consume a handful of grapes, walnuts or other foods or beverages containing less than 50 calories during the fast. “I like patients to understand the value of a clean fast,” Thurlow says. “People might think 50 calories doesn’t count, but that is food, and that does break a fast.”

MEDITERRANEAN CHICKEN FARRO BOWLS 1 cup cooked farro 3 cups water or stock ½ tsp salt 1 lb boneless, skinless chicken breasts (2 large breasts) 3 Tbsp olive oil Zest of 1 lemon 2 Tbsp lemon juice 2 cloves garlic, grated 1 tsp dried oregano ½ tsp kosher salt ¼ tsp black pepper 1 Tbsp olive oil 1 pint cherry tomatoes, halved 2 cups chopped cucumber 1 cup kalamata olives, pitted and sliced

½ red onion, sliced 1 cup tzatziki sauce, purchased ready-made or prepared from the following recipe ½ cup crumbled feta cheese Lemon wedges, for serving Fresh dill and parsley for garnish (optional) Tzatziki Sauce 1 cucumber 1 garlic clove 1 cup plain yogurt ½ tsp salt ½ tsp lemon juice ¼ tsp dried dill

Rinse and drain farro, then place it in a pot with salt and enough water to cover. Bring to a boil; reduce heat to medium-low and simmer for 30 minutes. Drain any excess water.

In a gallon-size zip bag, combine chicken breasts, olive oil, lemon zest, lemon juice, garlic, oregano, salt and pepper. Marinate for four hours or overnight. In a large skillet, heat olive oil over mediumhigh heat, add the chicken breasts into the skillet and cook for 7 minutes, flip and continue to cook for another 5 to 7 minutes until the internal temperature has reached 165° F. Discard marinade.

Remove chicken from pan and wait 5 minutes before slicing.

To assemble the bowls, place a bed of farro at the bottom of the bowl. Top with sliced chicken, tomatoes, cucumber, olives, red onion, tzatziki sauce and feta cheese. Sprinkle with parsley and dill and serve with lemon wedges.

Tzatziki sauce: Line a large bowl with a mesh strainer, place a paper towel into the strainer. Use a grater to grate the cucumber and garlic clove. Transfer to the strainer to remove the excess moisture. In a medium bowl, combine the shredded cucumber, garlic, yogurt, salt, lemon juice and dill. Stir to combine and refrigerate for an hour before serving.

Recipe courtesy of Laura Fuentes.

Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country.

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green living

EASY CONTAINER GARDENING HOW TO GROW EDIBLES IN POTS AND PLANTERS

freely/AdobeStock.com

by Maya Whitman

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ontainer gardening offers something for everyone, from beginners to seasoned green thumbs. Growing vegetables, flowers and herbs in pots can be cost-effective, inspiring and tailored for any urban balcony or country patio.

The perks of planting in pots include a reduced risk of disease spreading from one crop to another, fewer critters helping themselves to a free lunch, and less weeding and overall work. For urban garden expert Mark Ridsdill Smith, in Newcastle upon Tyne, England, tending to plants has provided a sense of community. “When I lived in London, I knew almost no one on my street after 10 years, but when I started growing food by the front door, I was constantly chatting to passersby as I tended my tomatoes and squash,” says the author of The Vertical Veg Guide to Container Gardening, who also enjoys the practical side of making connections: swapping seeds, gifting produce and exchanging advice.

Fertile Foundations Vegetables like lettuce, tomatoes, peppers, eggplant, squash, radishes and beans are ideal for container gardens, and with a little know-how, other crops like watermelon and muskmelon can also thrive. “Many types of vegetables can be grown in pots if they are large enough to accommodate the root system, even potatoes,” says Lisa Hilgenberg, horticulturist at the Chicago Botanic Garden’s four-acre Regenstein Fruit & Vegetable Garden, in Glencoe, Illinois. Choosing pots with the right size and materials is an investment worth making, she notes. “Peppers and tomatoes prefer terra cotta pots. Many herbs thrive when root-bound and do well in smallish pots or grouped together in shallow bowls. Plants 26

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needing to climb can be trained to grow on a trellis placed in a container.”

Melinda Myers, the Milwaukee-based author of Small Space Gardening and more than 20 gardening books, encourages gardeners to think outside the box. “Repurposing items is another way to add fun and plantable space. I have seen old teapots, coffee makers, washtubs, coolers and more converted into planters.” For the wellmeaning, but sometimes absent-minded gardener, she recommends self-watering pots to reduce maintenance. “These containers have a water reservoir you keep filled. Water moves from the reservoir into the soil, so you need to water less often.”

Generational Nourishment Using high-quality potting soil is paramount and can be store-bought or made at home for less by combining pH-fostering

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

inspiration

Mothering the World

by Marlaina Donato

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peat moss, vermiculite and perlite. Plants started from seed are more nourishing for both people and the planet.

“Some seeds thrive most when sown directly in the soil, and cilantro is one of them, as are all root vegetables, as well as beans and peas. Other seeds, like tomato and ground cherry, are best started indoors. Some seeds, like kale and basil, thrive either way,” explains Petra PageMann, co-owner of Fruition Seeds, an organic seed company in Naples, New York, that specializes in open-pollinated heirlooms and offers free online tutorials. Seeds can easily be saved for future plantings from crops such as beans, peas, cilantro, dill, sunflower and cosmos. “No one can save seeds better adapted to your garden than you,” she says.

Children are prime candidates for container gardening, especially in cities. Smith muses, “Children get to smell and feel the whole plant—the extraordinary smell of tomato leaves, the bristles on zucchini— and they love getting their hands into the compost. I’ve witnessed children who rarely eat salad demolish a whole tray of fresh pea shoots in minutes!” For young gardeners, he recommends growing “pea shoots, new potatoes (they love digging them up), herbs like mint (to play with and make drinks and potions), alpine strawberries and sorrel.”

Even gardeners with conventional suburban or country plots may find that container crops come in handy. “For those with plenty of garden space, it is a way to bring the garden to your back or front door,” says Myers. “Keeping pots of herbs and veggies close to the house makes harvesting and using fresh herbs and vegetables easier. I have 11 acres, but still use containers to test new plants and bring the garden to my front and back doors.”

Page-Mann attests to willingness and possibility when she says, “Seeds, again and again, remind me that our imagination is the limit, that regional adaptation is the language of resilience and that we can grow so much more than we think possible.”

A

ll that is brought to fruition has someone behind the scenes tending to its innate potential. The quality of nurturing permeates both the human and the natural world and goes much deeper than raising beloved offspring. Whether it be a well-balanced child, a verdant backyard garden or the premiere performance of a symphony, tending to what we love can yield great things. Equally rewarding, nourishing what we find challenging or uncomfortable can deepen our human experience.

“Every blade of grass has its angel that bends over it and whispers, ‘Grow, grow,’” states the Talmud, and we, too, can be angels. Whether or not we are inborn nourishers, every day we have simple opportunities to refine this beautiful impulse. We flex the “mother muscle” whenever we acknowledge someone else’s accomplishments, welcome a new neighbor or heat a bowl of soup for a loved one after a long day. We can nourish community when we pick up trash along a hiking trail, whip up a sweet treat for the local bake sale, invite friends for a potluck supper or offer a helping hand at a local food pantry. The smallest gestures—smiling at a stranger, giving or asking someone for a hug or saying “I’m sorry”—don’t require time, money or effort, yet exemplify spiritual generosity which is the nucleus of all nurturing.

We also cannot forget ourselves. Too often, we place our most fervent callings last, shuffling our sources of joy to the back of the line because there aren’t enough hours in the day. When we starve our talents and interests, lock down our emotions and neglect our spiritual needs, we become energetically malnourished, and from this famished core, have little from which to draw. Sometimes we are so invested in mothering the well-being of others that we forget to do the same for ourselves. It is not selfish to tend to our own potential to thrive. It is a beautiful necessity, and we are worth it.

Marlaina Donato is a mind-body-spirit author, composer and artist. Connect at WildflowerLady.com.

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communityresourceguide Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Publisher@NAHudson.com to request our media kit.

DENTIST LOUIS STEINBERG, DDS, MS

6050 Boulevard E, Ste LE, West New York, NJ 201-662-2020 • DrLMSteinberg.com Biological dentist offering mercury-safe dentistry, Biocompatible Restorative Dentistry and TMJ analysis and treatment. See ad on page 9.

HEALTHY FOODS BUSY BEE ORGANICS

451 Palisade Ave, Jersey City, NJ 201-656-5065 BusyBeeOrganics.com Chef Michelle Berckes and her team make up Busy Bee Organics, which serves nutritious, immuneboosting eats to the local c o m m u n i t y. T h i s h e a l t h supportive, local eatery offers instore specials, a brand-new cafe menu & limited outdoor seating. With choices to accommodate every dietary restriction and allergy, you can expect to find delicious options for everyone organic, plant based, customizable & 100% gluten-free.

BWÈ KAFE

1002 Washington St., Hoboken, NJ 1401 Adams St., Hoboken, NJ 140 River Dr. S, Jersey City, NJ 201-683-0045 • bwekafe.com All three locations serve drink and food menus with several fun and fresh seasonal items. Offering fresh lemonade, housemade lavender coldbrew lattes, green water detox drinks, salads and toasts, bwé kafe is always thinking of creative and tasty drinks to satisfy your health and pallet. They also source and roast their own coffee beans. Order at the door, ahead of time online, or have them deliver right to your home.

CAFE PEANUT

586 Newark Avenue, Jersey City, NJ 201-721-6270 CafePeanut.com Funky cafe dedicated to quality foods using locally grown, natural and organic produce. Menu selections include delicious salads, sandwiches, soups, pastries, and artisan coffees & teas.

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GREEN PEAR CAFÉ

93 Grand Street, Hoboken, NJ 201-659-0940 93 Franklin Street, Jersey City, NJ 201-968-7151 GreenPearGroup.com Green Pear Cafe is Hoboken’s healthy and innovative eating destination offering gluten free dishes, house made soups, nut milks and smoothies.Recently opened Jersey City Heights location completed their menu with European classic cuisine featuring AustroHungarian goulash dishes, wide variety of pickles, linzer desserts and much more. For more information, please visit greenpeargroup.com.

KEY FRESH AND NATURAL

574 Jersey Avenue, Jersey City, NJ 201-204-4200 Local grocer offering huge selection of healthy products and quality brand names for the entire family. Fresh produce with many organic options, quality meats and poultry, organic baby food, grain-free and natural pet foods, non-toxic cleaning products and much more. Save time shopping in one location and get all your grocery needs met at Key Fresh and Natural. Hablamos Espanol. See ad on back cover.

PLANT BASE JC

370 Pacific Ave, Jersey City, NJ 551-256-3868 • PlantBaseMarket.com An ethical, vegan, zero-waste market and restaurant offering a full-vegan, all-day food menu, bulk groceries, organic produce, homeopathic wellness products, body care products and household products. Plant Base is also a strong community hub, known as “the living room for the hood”, where neighbors come together to share knowledge and ideas.

HEALTH AND WELLNESS ANCHOR THERAPY

223 Bloomfield St, Ste. 121, Hoboken, NJ 201-565-2275 • AnchorTherapy.org Therapy is the anchor that holds life together through choppy waters. Anchor Therapy specializes in helping teens and adults through these times. Their experience and professional skills help clients feel better sooner. Call for a free consultation.

ACUPUNCTURE ATELIER

1321 Washington St, Hoboken, NJ 201-708-8577 • AcupunctureAtelier.com Acupuncture Atelier offers undivided personalized attention during each and every session.

Sara and Samia pride themselves on being unique and adaptable.

Tr e a t m e n t s m a y i n c l u d e acupuncture, reiki, aromatherapy, moxibustion, cupping, auricular therapy, as well as ancient Shamanic healing methods.

BABY STEPS PEDIATRICS

Dr. Carmen H. Lebron 75 Montgomery Street, Ste. 401 Jersey City, NJ 201-600-4306 • LebronPeds@gmail.com BabyStepsPediatrics.com Carmen Lebron is a fun-loving and creative pediatrician in downtown Jersey City. Our clinical approach is holistic, giving attention not just to medical issues, but integrating all aspects of the social and family environment. Dr. Lebron is certified by the American Board of Pediatrics, and is a clinical homeopath.

FOOT AND ANKLE PREMIER SPECIALISTS

Dr. Juliana Paternina 70 Hudson St, Hoboken, NJ 201-659-5222 • FootandAnklePS.com Dr. Juliana Paternina, is a boardcertified Foot and Ankle Reconstructive Surgeon. She provides compassionate and comprehensive care for both adult and pediatric patients with any type of foot and ankle needs. She is well known for being thorough and for having a holistic approach.

Specialties include dermatologic foot conditions, any foot and ankle deformities including bunions and hammertoes, chronic nerve pain, sports-related injuries including heel pain, fractures, sprains, and treatment of diabetic foot complications.

HOBOKEN CHIROPRACTIC + WELLNESS

Dr. Laura Brayton/Dr. Olga Alvarez 113 Monroe Street, Hoboken, NJ 201-792-3544 • HobokenChiro.com Family wellness practice, specializing in pediatrics and maternity, that strongly believe in the body’s innate intelligence and ability to heal itself when blockages to the healing process are removed.

Utilizing chiropractic, soft tissue techniques, allergy elimination, nutrition/ supplements, and massage, health is restored and maintained for optimal wellness.

JACQUIE BIRD, SPIRITUAL WELLNESS JacquieBirdWellness.com

Jacquie Bird, Spiritual Wellness offers products and services that, support, guide and empower the individual. She is the author of the 7 Daily Thoughts & Mantras 4 Mindfulness eBook series; the Creator/Practitioner of Stress Busters Guided Meditations; she creates guided meditation as well as meditation music called SoundSoulVibin’ and is the Owner/Creator of the handmade wellness brand MODAL VISIONS, which is rooted in the energetically dynamic properties of gemstones, crystals and copper. Jacquie is also the Creator and host of the podcast Roll With Peace, In Mind. Her entire platform and intent is in mindfulness, personal growth, stress relief and stress management – in essence, how we can live more calm, centered, grounded and meaningful lives.

LEAH CRESCENZO

917-525-3477 • HeyLeahC.com Transformative healer who utilizes the powerful tools of Rapid Transformational Therapy (RTT) and Hypnotherapy to improve everything from emotional to physical conditions.

MIND BODY HOBOKEN

51 Newark Street, Ste. 402, Hoboken, NJ 201-994-3500 • MindBodyHoboken.com Mind Body Hoboken works with individuals, corporate teams and small business owners to find balance in their personal and professional life. Finding the calm and peace in life is essential to balancing out the “fight or flight” response caused by stress. Founder/practitioner Jennifer Araneo utilizes neurolinguistic programming, hypnosis, meditation and reiki to help clients find the Zen in their lives.

MINDFUL PLAY YOGA

646-552-2982 • MindfulPlayYoga@gmail.com Mindful Play Yoga brings out the kid in all of us by working with children, adults & caregivers through mindfulness, play & yoga to see the best in everyone.

MPY is committed to inspiring children ages 3 -15 & families to be curious life-long learners.

OLEVIA METRY, MD

Family Medicine 108 Washington St, Hoboken, NJ 201-656-5688 • Linktr.ee/Dr_Olevia Dr. Olevia Metry is a Board Certified Family Medicine Physician who grew up in Florida and has made Hoboken home for 3 years. She’s passionate about preventative medicine, lifestyle medicine, women’s health and diabetes.

RISE COACHING

Kelly Bonell West New York Kelly@YouWillRise.co • YouWillRise.co Serving ambitious professionals who strivie to live their best life, but sometimes get weighed down with stress, anxiety, uncertainty, and that ‘stuck’ feeling. RISE helps clients to close the gap between stagnation and success by expanding what their mind sees as possible, helping them release limiting beliefs, and accelerating their growth. Kelly Bonell is a trained life coach who provides her clients a non-judgmental, inclusive, and trauma informed space to empower them to rise to new heights. Virtual sessions available.

SALVATION WELLNESS

30 Provost St, Jersey City, NJ 551-689-0763 • SalvationWellness.com Salvation Wellness is a multiservice wellness center that offers services such as massage, meditation, yoga classes and sauna sessions. It also sells a variety of personal care products, including CBD bath and body items. Co-founders Celia and Andres Pender have lived in Jersey City for more than a decade. They both have been dedicated to holistic health studies and deductive, science-based, natural healing for more than two decades.

THE GREEN ROOM

109 14th St, Hoboken, NJ 64 Newark Street, Hoboken, NJ 512 Jersey Ave, Jersey City, NJ TheGreenRoomNJ.com Newly added Jersey City location. Hoboken and Montclair’s first CBD shops that provide both in-person and online shopping. Owner Darek Michael offers education and high-quality products. The Green Room is open Sunday through Thursday 11am-8pm and Fri and Sat 11am-10pm in Jersey City and Monclair.

VICTORIA REED MASSAGE THERAPY

Victoria Radzinski, LMT, CPT 80 River St., 3E-2, Hoboken 201-551-7154 • VictoriaReed.Info@gmail.com ReedWellness.com As a licensed Massage Therapist, Certified Personal Trainer and Yoga instructor, Victoria’s healing and relaxing services reverse the effects of daily stress by repairing damaged muscle tissue to eliminate aches and pains throughout the body. Improve circulation, detoxify your body, and increase mental alertness as you decompress with her carefully designed massages. Victoria’s drive behind her work stems from her observations on today’s lifestyle/living.

See ad, page 6.

OUTDOORS MR NATURAL NYC

Roger Dubin 917-699-6492 • Instagram @MrNaturalNYC MrNaturalNYC@gmail.com My mission is to connect people with the beauty and health benefits of hiking and nature. I share this in my Instagram and practice it by supervising over 60 miles of trails in Harriman State Park and being a hike leader and naturist for the Nature Place Day Camp. I am also the Marketing Director for Natural Awakenings where I help people and businesses further healthy living on a healthy planet. Email me for hiking tips and route suggestions. Find Hikes: NYNJTC.org. Expose your kids to Nature: TheNaturePlace.com.

PETS GALLA WELLNESS

Florentina Galla, Rdh.MS GallaWellness.com Florentina has been using holistic care and reiki healing for decades and now is providing that for pets.

She provides pet healing and holistic pet nutrition. She’s using gentle touching if an area is in pain after trauma and to reduce the healing time; she offers customized nutrition and supplement needs to manage stress and weight gain based on the pets need. She is a regular volunteer at North Star Animal Rescue and is the author of Confessions of a Holistic Hygienist in a New Era of Wellness.

HOLISTIC PET CARE

125 Paterson Avenue, Little Falls, NJ 973-256-3899 HolisticPetCareNJ.com Holistic Pet Care of Little Falls provides guidance on optimum diet and environment, and how to minimizing negative elements/toxins to keep your pet healthier and living longer. Holistic and complementary modalities include acupuncture, chiropractic adjustments, homeopathy, bach flow remedies, herbal therapies (western, chinese & ayurvedic), nutritional therapy, ozone therapy, cold laser therapy, and reiki for addressing problems and for preventive care.

The world’s favorite season is the spring. All things seem possible in May. ~Edwin Way Teale

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calendar of events Healing Meditation, Restorative Yoga and Reiki – The Healing Center is a favorite space to experience healing through connection, meditation, and movement. They offer guided meditations, yin yoga, mat-based experiences, rhythm-based cycling and expansive workshops to support your healing journey.

The Healing Center, 80 River St, Ste 5A, Hoboken.

973-216-2492. TheHealingCenterHoboken.com.

Recovery Meetings – RWJBarnabas Health Institute for Prevention and Recovery’s Hope and Healing Program offers emotional support services, education and communitybased resources for individuals and families affected by the COVID-19 pandemic. Through a variety of virtual services, this program aims to assist those impacted by the pandemic to better adjust to their new reality, mitigate stress, review options, develop coping strategies, and, if needed, find linkages to agencies, programs, and other resources in their community. All Recovery virtual meetings provide social support for those seeking or maintaining recovery, as well as family members, friends and supporters of those who have been influenced by substance use. See website for a list of meetings and registration info. RWJBH. org/treatment-care/institute-for-prevention-and-recovery/ programs/hope-and-healing/

SUNDAY, MAY 1 Main Street Pops Artisan Market – Sun through Aug 14. 11-4pm. Shop small and local at this outdoor market with artisanal foods, jewelry. home goods, fashion & accessories, beauty, fine art, photography, kid’s stuff, pet products and more! A variety of other attractions like live music, arts and crafts projects and special themed holiday activities.

Under 14th Street Viaduct, 1401 Adams St, Hoboken.

MONDAY, MAY 2 Baby & Me Yoga – 10:30am. Carolyn Brush presents Baby & Me Yoga. Join on Zoom for stories, songs, and simple poses for you and your little one. Register online.

Zoom links will be sent out 30 minutes prior to story time. Free; space is limited - register to secure your spot.

For any questions, please email Valerie.Coughlin@ hoboken.bccls.org. BCCLS.LibCal.com/Calendar.

Healthcare Team (Diabetes Support Group) – 121pm. Join this virtual support group once a month to discuss issues you are having living with diabetes – with other people living with diabetes. Utilizing peer group problem-solving (asking questions, listening to responses and having a group discussion) we will come up with personalized solutions for you. Seize the opportunity to meet others living with diabetes and talk about your personal challenges as you would talk to a friend. Register online DiabetesFoundationInc.org.

Historic Farmer’s Market – Mon. & Thur. through May. 4-8pm. The Historic Downtown Jersey City farmers’ market features various NJ vendors and local Jersey City vendors. Operating for over a decade, the Historic Downtown Jersey City Farmers Market, conveniently located by the PATH Train station and Grove Street bus stop in the heart of the historic downtown, it’s the place to get your groceries and treats! Come out and support NJ farms and businesses and get your fresh produce, pies, cookies, flowers and more. 201-547-3554. JCDowntown.org.

Crossword Club – 5-6pm. Join on Zoom to do a crossword puzzle every Monday! Test your puzzle skills! Geared for children in grades 4 to 12. NBPL. org/Event/Crossword-Club.

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Things Fall Apart, by Chinua Achebe: A Book Club Discussion – 5:30-7pm. Things Fall Apart is the first of three novels in Chinua Achebe›s critically acclaimed African Trilogy. It is a classic narrative about Africa›s cataclysmic encounter with Europe as it establishes a colonial presence on the continent.

Told through the fictional experiences of Okonkwo, a wealthy and fearless Igbo warrior of Umuofia in the late 1800s, Things Fall Apart explores one man›s futile resistance to the devaluing of his Igbo traditions

by British political and religious forces and his despair as his community capitulates to the powerful new order. Free; register online. Amelia’s Bistro, 187 Warren St, Jersey City. Meetup.com/JC-BookClub/.

TUESDAY, MAY 3 Kids Art Classes – Through May. 10am-1pm. Museum Kids Art Classes take place three days a week – Tues, Thurs, Fri – for fun art making in the Museum walkway. Recommended for ages 2-5. All children must be accompanied by an adult. Art materials are provided; adults must wear masks and maintain social distance. Seating available first-come, firstserved. Hoboken Historical Museum, 1301 Hudson St, Hoboken. 201-656-2240. HobokenMuseum.org.

Silver Lining for All Recovery Wellness – Tues.

10am. All Recovery virtual meetings provide social support for those seeking or maintaining recovery, as well as family members, friends and supporters of those who have been influenced by substance use.

RWJBarnabas Health Institute for Prevention and Recovery’s Hope and Healing Program Daily All Recovery Meetings offers emotional support services, education and community-based resources for individuals and families affected by the COVID-19 pandemic. Through a variety of virtual services, this program aims to assist those impacted by the pandemic to better adjust to their new reality, mitigate stress, review options, develop coping strategies, and, if needed, find linkages to agencies, programs, and other resources in their community. RWJBH.org.

Zoom Meeting ID: 921 8005 4325 Passcode: healing.

Tour of Mana Contemporary – Tue and Thu through May. 3-4:30pm. Mana Contemporary’s long-term and special exhibitions are currently on view by appointment, through engaging themed tours. Tours conclude with a visit to the current special exhibition. Mana Contemporary, 888 Newark Ave, Jersey City. ManaContemporary.com Shamanic Sound Journey – 7:30-9pm. In studio & livestream. Leigh Higgins leads a sound immersion for the soul, using vocals and a variety of ancient instruments to shift our inner and outer perspective, helping discover our spirit guides and soul’s path. At the core of this path are experiential practices that lead to a deeper understanding of who we are. By exploring these practices personally and as a community, we learn to access the wisdom of spirit and make changes that enable us to feel fully connected. $25/livestream, $35/in studio. Urban Souls Yoga, 100 Hudson St, Fourth Fl, Hoboken. To register: 201-683-4002. UrbanSoulsYoga.com.

WEDNESDAY, MAY 4 The Burdens by Matt Schatz – Wed-Sun through May 22. Wed to Sat 8pm; Sun 3pm. Mordy is a struggling musician living in Los Angeles. His older sister Jane is a successful attorney in New

Jersey. But when their widowed mother’s life becomes emotionally and financially taxed by her terrible, centenarian father, these two adult siblings are drawn together into an elaborate plot to relieve their mother’s burden and their own. Told almost entirely via text messages, The Burdens is a dark, family comedy about how technology helps keep us close, while still enabling us to keep our distance.

It’s sometimes easier to type something than it is to say it face to face. But please, be careful of autocorrect. It can be murder. $30-$45; student with ID $24-$36. Mile Square Theatre, 1400 Clinton St, Hoboken. 201-683-7014. MileSquareTheatre.org.

Yarn Crafts – Weds, 7-9pm. Fun conversation and working together by Zoom on fiber crafts! Bring your knitting, crochet, embroidery, spinning, weaving or whatever craft you’re enjoying at the moment.

Register online for the event and you’ll be sent the meeting invite which includes the Zoom code as well as the weekly Theme of the Week. ShopYarnia.com.

THURSDAY, MAY 5 Hoboken Talks! – May 5, 12, 19, 26. 7-8pm. The Hoboken Museum offers a live-streamed program - Hoboken Talks! - streamed live on YouTube, as well as Facebook and Twitter. Viewers can submit questions using the chat feature. YouTube.com/ User/HobokenMuseum. See the website for other social media links to bookmark your preferred channel. Hoboken Historical Museum, 1301 Hudson St, Hoboken. 201-656-2240. HobokenMuseum.org.

FRIDAY, MAY 6 Friday Storytime at the Museum – Fridays 10:3011:45am. Hoboken Historical Museum staff and other guest readers share stories, rhymes and singalongs with children ages 2 to 5 years and their caregivers. The program is open to all on a first-come, first-served basis; children must be accompanied by a parent or guardian. $5 donation appreciated.

Hoboken Historical Museum, 1301 Hudson St, Hoboken. 201-656-2240. HobokenMuseum.org.

Yoga for Beginners – Fri through May. 12:301:30pm. This class is suitable for those who are beginners - with little or no experience, or for those simply looking for a gentle yoga class. The class consists of yoga postures (asanas) breathing exercises (pranayama), and meditation. Instructor Komal Majmundar. $20. Roots Yoga, 2983 John F. Kennedy, Jersey City. RootsYogaStudioJC.com.

SATURDAY, MAY 7 Pre-NLN Preparation Course – Sat through May 28. 9am-1pm. The NLN Pre-Admission Exam evaluates the academic ability of nursing majors to identify the most qualified candidates among those seeking admittance into nursing schools nationwide. This course assists students in preparing for the exam by mastering the subject matter covered in the math and science portions. Students will also learn test-taking strategies that will help them achieve a high composite score. $229. Hudson County Community College, 161 Newkirk St, Jersey City. To register: 201-360-4246. HCCC.edu/ ContinuingEducation.

Musical Cooking Class – Sat through May. 1pm.

Learn some colorful home cooking. Get ready for an entertaining experience with One Great Vegan, aka

the singing chef, Gabrielle Reyes in a live-streaming musical cooking class where you’ll learn to make colorful and flavorful treats you can create easily in your own kitchen. Be sure to log in and learn live how to cook quick, vegan recipes full of flavor and fun. Free virtual event. OneGreatVegan.com/Great-Events.

TUESDAY, MAY 10 Sound Bath Energy Healing (In Studio) – 7:309pm. 2nd & 4th Tues. The Sound Bath was created to be a self-care experience to aid in the strengthening and healing of the mind-body connection. The Sound Bath experience targets the physical, emotional, mental, energetic, and spiritual components of the mind-body connection by utilizing the amazing healing powers of sound vibrations. These vibrations allow us to release energy blockages and let go of unhealthy patterns. As we shift our vibrations away from harmful lower frequencies, we allow ourselves to transform into the best version of ourself. $35 in studio. Urban Souls Yoga, 100 Hudson St, Fourth Fl, Hoboken. To register: 201-683-4002. UrbanSoulsYoga.com.

mark your calendar Sustainable JC’s Trees & Trash Action Campaign The campaign is an environmental stewardship initiative to mobilize action to care for existing trees better and to attend to all the trash, including catch basins, to prevent flooding. As a part of this campaign, volunteers will be helping trees thrive by visiting local planting sites and adding healthy soil amendments after clearing debris from the planting site and surrounding sidewalks and streets.

Neighborhood Walkabouts – The first three campaign event dates and locations are (you don’t need to live in these neighborhoods to participate; training and supplies will be provided):

Saturday May 7, 10am, Downtown near Hamilton Park

Saturday May 14, 10am, Greenville near Columbia Park

Saturday May 21, 10am, The Heights near Pershing Field Park.

For this campaign, SJC is welcoming contributions from the community towards the purchase of supplies like hand tools, work gloves, and watering equipment. Any contributions to this campaign are greatly appreciated and will support work this season.

Information and registration online: EventBrite.com/E/SJC-Trees-Trash-ActionCampaign-Training-Info-Session-EventsTickets-321251681427.

THURSDAY, MAY 12 Basic Life Support Training Certification (BLS) – May 12, 24, Jun 16, 29. 9:30am-1:30pm. BLS for Healthcare Providers uses a scenario-based approach to develop the critical thinking and problemsolving skills that drive better outcomes for adult, child, and infant patients. Topics include: choking, critical thinking and problem solving, communication and teamwork and many more. Hudson County Community College, 161 Newkirk St, Jersey City.

To register: 201-360-4246. Time, details: HCCC. edu/ContinuingEducation.

HOHA Run – Thursdays, 7:40pm. The Hoboken Harriers Running Club, a diverse group of runners/ joggers, welcomes runners of all abilities for a 5.2-mile run. 6th Street & Washington, Hoboken.

Libations: Moran’s Pub. Info: HOHA.net.

SATURDAY, MAY 14 CFA’s 5K Run/Walk Fighting Hunger One Step at a Time – 7:30am-12pm. Center for Food Action’s event will be a family-friendly CFA’s 5K Run/ Walk - Fighting Hunger One Step at Time is a great family-friendly or corporate team-building outdoor event. Whether you run or walk, it will be a morning filled with fun and exercise for a great cause. We will even feature a 1-mile course for children under 12. Lace-up your sneakers and meet us at Overpeck Park on May 14, 2022 to help us meet our goal of $50,000. Overpeck Park, Ridgefield, NJ. Household Hazardous Waste Collection – 9am1pm. Household hazardous waste, computers and tire recycling. Includes tire amnesty program and computer-only recycling collection. Residents must remain in their vehicle and place their materials in their trunk. Jersey City Municipal Service Complex, 13-15 Linden Ave East, and Kearny DPW, 357 Bergen Ave.

tice of easy, flowing movements. Join us in the studio or on line this month for a transformative experience that will leave your energy flowing and your heart invigorated! $35 in studio. Urban Souls Yoga, 100 Hudson St, Fourth Fl, Hoboken.

To register: 201-683-4002. UrbanSoulsYoga.com.

JDK Social Station – 6pm. JDK Social Station, LLC is a specialized multi-sensory inclusion program that enhances learning, social, and communication skills of children with social deficits.

Early treatment is essential for growth and learning.

The program is individualized based on each child’s needs to reach their maximum potential. JDK Social Station, LLC, 780 Post Place. Secaucus. 833-5351212. BergenResourceNet.org/News-Events.

THURSDAY, MAY 26 Tree Sparrow Nature Walk – 10am-12pm. Keep your eyes peeled for swallows, shorebird sparrows and more with the Bergen County Audubon Society at this great place for bird watching. Mill Creek Marsh, Secaucus. Park behind Bob’s Furniture store, 3 Mill Creek Drive. Contact: Don at Greatauk4@gmail.com or 201-230-4983.

SUNDAY, MAY 29 Harrier Meadow Special Nature Walk – 9am-12pm.

Join the Bergen County Audubon Society for this walk thru Harrier Meadow, a fabulous nature reserve normally closed to the public. Free. Harrier Meadow is located on Disposal Road off Schuyler Avenue in North Arlington.

Park opposite entrance off Disposal Road. Contact: Don at Greatauk4@gmail.com or 201-230-4983.

Star Wars: A New Hope in concert w/New Jersey Symphony – 8pm. Luke Skywalker begins a journey that will change the galaxy, as he leaves his home planet, battles the evil Empire and learns the ways of the Force.

Don’t miss Star Wars: A New Hope with the New Jersey Symphony performing John Williams’ Oscar-winning score live to the complete film. Constantine Kitsopoulos conductor. $35-$110. New Jersey Performing Arts Center. Prudential Hall Betty Wold Johnson Stage, 1 Center St, Newark. 888-696-5722. NJPAC.org.

SUNDAY, MAY 15 Coneflower Native Plant Day – 10am-2pm. A family-friendly, fun and educational event featuring walks and talks about native plants, kid’s activities and more. Presented by the Bergen County Audubon Society and the New Jersey Sports and Exposition Authority. Free. DeKorte Park, Lyndhurst. Contact: Don at Greatauk4@gmail.com or 201-230-4983.

TUESDAY, MAY 17 The Awesome – 7:30-9pm. This experience pairs ancient practices with modern science to improve and maintain your vital energy flow.

The Awesome revitalizes and relaxes by combining QiGong, vigorous breathing, body tapping, and energy flow mediation. The Awesome! allows you to maximize your innate healing abilities as well as release deeply held stress and stagnant energy through a super-fun prac-

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Key Foods offers a wide variety of healthy and organic products for you, your family and your pets. Items ranging from organic bath and body products to gluten- and dairy-free items to traditional grocery items and brands, to so much more!

COME AND SEE WHAT WE CAN ADD TO YOUR HEALTHY LIFESTYLE! Save Time • Save Money • Shop Healthy • Feel Great 574 Jersey Ave. (@ 3rd St.) • (201) 204-4200 • Jersey City Follow us on Instagram @keyfoodjerseycity 32

Hudson County

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