November 2021

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THANKSGIVING FARE BOOSTS MENTAL HEALTH

Plant Medicine and How it Heals Us

COMMUNITY FRIDGE JERSEY CITY NEIGHBORS HELPING EACH OTHER Mindful Strategies for Anxious Teens November 2021 | Hudson County Edition | NAHudson.com

November 2021

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Nature’s Virus Killer

not a sniffle!” she exclaimed. Businesswoman Rosaleen says when people around her show signs of cold or flu, she uses copper morning and night. “It saved me last holidays,” she said. “The kids had crud going round and round, but not me.” Attorney Donna Blight tried copper for her sinus. “I am shocked!” she said. By Doug Cornell “My head cleared, no more headache, no more congestion.” cientists have discovered a cold never got going. That was A man with trouble breathing natural way to kill germs fast. September 2012. I use copper in the through his nose at night tried copper Now thousands of people nose every time and I have not had a just before bed. “Best sleep I’ve had in are using it against viruses and bacteria single cold since then.” years!” he said. in the nose and on “We can’t In a lab test, technicians placed 25 the skin. make product million live flu viruses on a CopperZap. Colds start health claims,” he No viruses were found surviving soon when cold viruses said, “so I can’t after. get in your nose. say cause and Dr. Bill Keevil led one of the teams Viruses multiply effect. But we confirming the research. He placed fast. If you don’t know copper is millions of disease germs on copper. stop them early, antimicrobial.” “They started to die literally as soon as they spread and He asked they touched the surface,” he said. cause misery. relatives and Some people press copper on a lip New device puts copper right In hundreds friends to try it. right away if a warning tingle suggests where you need it. of studies, EPA and They reported unwanted germs gathering there. university researchers have confirmed the same thing, so he patented The handle is curved that viruses and bacteria die almost CopperZap® and put it on the and textured to increase instantly when touched by copper. market. contact. Copper can That’s why ancient Greeks and Soon hundreds of people had kill germs picked up on Egyptians used copper to purify water tried it. The feedback was 99% fingers and hands after and heal wounds. They didn’t know positive if they used the copper you touch things other about microbes, but now we do. within 3 hours after the first sign people have touched. Scientists say the high conductance of unwanted germs, like a tickle The EPA says copper of copper disrupts the electrical balance in the nose or a scratchy throat. still works even when Dr. Bill Keevil: in a microbe cell and destroys the cell in Early user Mary Pickrell tarnished. Copper quickly kills seconds. said, “I can’t believe how good CopperZap is made cold viruses. Tests by the EPA (Environmental my nose feels.” in the U.S. of pure Protection Agency) show germs die “What a wonderful thing!” copper. It has a 90-day full money back fast on copper. So some hospitals tried exclaimed Physician’s Assistant Julie. guarantee. It is available for $79.95. Get copper for touch surfaces like faucets Another customer asked, “Is it supposed $10 off each CopperZap with code NATA23. and doorknobs. This cut the spread of to work that fast?” Go to www.CopperZap.com or call MRSA and other illnesses by over half, Pat McAllister, 70, received one for toll-free 1-888-411-6114. and saved lives. Christmas and called it “one of the best Buy once, use forever. The strong scientific evidence gave presents ever. This little jewel really Statements are not intended as inventor Doug Cornell an idea. When works.” product health claims and have not been he felt a cold about to start he fashioned Frequent flier Karen Gauci had been evaluated by the FDA. Not claimed to a smooth copper probe and rubbed it suffering after crowded flights. Though diagnose, treat, cure, or prevent any gently in his nose for 60 seconds. skeptical, she tried copper on travel disease. “It worked!” he exclaimed. “The days for 2 months. “Sixteen flights and ADVERTORIAL

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November 2021

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HEALTHY LIVING HEALTHY PLANET

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It’s All Brain Food

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he old saying “You are what you eat” is true of mind and body. We often think of the gut-brain connection when it comes to our physical health, but it affects our mental health as well. Science has shown that the gut supplies half the neurotransmitters that help regulate movement, attention, memory and learning; the brain is merely the processor. I just read Novak Djokovic’s book, Serve to Win, and he regards food as information that you give your body every day. Feeding it the right information is imperative to optimal performance. This rule applies to all of us, not just world-class athletes. It’s especially important to understand how nutrition impacts mental health because these problems are on the rise. Nearly one in five people lives with a mental health condition, and the incidence of severe depression among teens is growing at an alarming rate. If we could improve our mental health simply by eating a more nutritious diet, shouldn’t we try it? This might not seem like the best time of year to start, with Thanksgiving kicking off weeks of celebrations with sugary foods, but it’s easy to incorporate healthier recipes into your holiday eating and entertaining. We share a number of them on pages 15 to 17. If you’re hosting Thanksgiving dinner and want to pick up a few healthy sides or even have the entire meal catered, try Abbey Bell Catering, which makes a wide range of nutritious vegan, vegetarian and traditional fare. You can also celebrate a healthy Thanksgiving early, two different ways, on November 13. The New Jersey Vegan Food Festival kicks off at 5 p.m. at the Meadowlands, where you can sample vegan foods, learn about factory farming and veganism, and meet and talk to like-minded people. Then from 7 to 10 p.m., Om Sweet Home is hosting a vegan, gluten-free FriendsGiving pop-up dinner at bwè kafe’s Northend Hoboken location. See our news briefs on pages 6 through 8 for more information. If you have young children, do them a favor and instill those good nutritional habits now by making it fun to eat healthy. Local author Aleksandre Starling has launched a series of children’s books to help you do just that. The first one, Elephant in the Kitchen! takes kids through a game of hide-and-seek with Al the Elephant. The idea is to pique their interest in food and invite them to choose good foods for themselves. You can read more about the book launch on page 21. For many people, the biggest obstacle to eating better is a lack of access to nutritious food. Thus the “community fridge” concept was born. All across the country, neighbors are coming together to share food in a publicly placed refrigerator. The idea is to “Take what you need and leave what you can,” as the sign reads on the community fridge in Jersey City’s West Side. If you want to read an uplifting story this holiday season, turn to page 20 and learn how Tatiana Smith started the West Side Community Fridge—one of three in Jersey City. Find the fridge nearest you to help out, or maybe even start a fridge in a new neighborhood. It’s the perfect time of year to share your blessings and get involved with our community. In health and happiness,

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Contents 12 DYING WELL

12

Four Steps to a Good Death

15 EAT WELL TO FEEL WELL Thanksgiving Fare that Boosts Mental Health

18 HEALTHY BRAIN STRATEGIES

How to Prevent Cognitive Decline

20 THE COMMUNITY

18

FRIDGE MOVEMENT

Neighbors Helping Neighbors in Jersey City

22 MINDFULNESS FOR STRESSED TEENS

School Programs Teach Healthy Coping Skills

24 DAVID CROW on the Healing Power of Medicinal Plants

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26 SACRED DANCE Moving into Divine Energy

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28 ECO-DECOR FOR THE HOME

How to Buy Sustainable Furnishings

30 THE HEALING

POWER OF A HUG

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DEPARTMENTS 6 news briefs 10 health briefs 11 global briefs 15 conscious eating 18 healing ways 21 booklaunch

22 healthy kids 24 wise words 26 fit body 28 green living 30 inspiration 30 calendar 32 resource guide November 2021

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news briefs

North Bergen Library Offers Free Chair Yoga Classes

PARTNERS T WE THINK YOU WILL TOO!

he North Bergen Free Public Library will offer virtual chair yoga classes every Wednesday in November from 9:30 to 10:30 a.m. Any resident of North Bergen or Guttenberg is eligible to participate. In addition to improving quality of life, chair yoga has many health benefits and can provide relief from certain chronic symptoms. The overall goal is to increase strength and confidence in the ability to complete everyday tasks. Classes will be taught over Zoom by a certified yoga instructor, who will lead participants at home through the poses, meditation and breathing exercises. Chair yoga is derived from traditional yoga, an ancient practice with poses that date back over 5,000 years. Many, if not all, traditional yoga poses can be replicated as sitting yoga poses or yoga stretches using a chair, making the practice suitable for individuals of all ages and experience levels. Yoga has been shown to provide a number of health benefits, such as improved circulation, decreased blood pressure and less anxiety, inflammation and chronic pain. Chair yoga imparts those same benefits, which also include muscle toning, better breathing habits, better sleep and an overall sense of well-being. To register, visit nbpl.org. For more information, call 201-869-4715 or email info@nbpl.org.

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Abbey Bell Catering Accepting Thanksgiving Orders

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bbey Bell Catering, which provides healthy food in Hoboken and Jersey City through catering, cooking lessons and delivery, is now taking orders for Thanksgiving platters and full-meal options. ABC specializes in gluten-free and paleo menus, but owner Abbey Bell says she’s not limited to those items and can craft a menu designed with any dietary needs in mind. Thanksgiving trays can be tailored to serve eight to 10 people. Bell says many customers cooking at home will order a combination of starters and sides to make the holiday more relaxing. “You can mix and match from the menu or order the whole she-bang,” she says. “If you’re hosting, we can do the heavy lifting so you can enjoy the day with your family and friends. If you’re a guest tasked with bringing a dish, you can order one of our sides and pass it off as your own—your secret will be safe with us.” All orders will be delivered before Thanksgiving with instructions on how to heat and serve. Cash on delivery and Venmo (Abbey-Bell-1) are accepted. To order, see the menu and order deadline on Instagram @theabbeybell, then email selections to abbey@abbeybell.com. For more information, call 201-323-1474 or visit AbbeyBell.com.

shop local LIVE LIFE UNCORKED Shop: Etsy.com/shop/LiveLifeUncorkedShop Instagram.com/livelifeuncorkedshop/ Connect: @LiveLIfeUncorked Love wine or know someone who loves wine? Shop Live Life Uncorked’s ready-made upcycled wine cork and sparkling wine capsule products, or reach out to have something specially made. Live Life Uncorked can preserve corks from special moments or trips for you to remember forever. Promo: 10% discount on Etsy or Instagram use or mention code NATURALAWAKENINGS10

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One Dee Siam Brings Thai Spice to Jersey City

Vegan Food Festival Set for November 13-14

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he New Jersey Vegan Food Festival, presented by online specialty market The Vegan Local, will take place November 13 at 11 a.m. thru November 14 at 5 p.m., at Meadowlands Expo Center in Secaucus. Vegans, vegetarians, veg-curious folks and friends of all kinds are welcome. This “ThanksVegan” celebration will showcase the best 100% cruelty-free vegan food New Jersey has to offer. Organizers say their ultimate mission is to make New Jersey “a more compassionate, healthier and happier place to live by bringing together vegan-friendly foods, products and nonprofits with people of the Garden State. We are committed to building a community across the state and bringing vegan pizza to every town.” Visitors can try new vegan foods and learn about factory farming and veganism while meeting and talking to likeminded people. Location: Meadowlands Exposition Center, 355 Plaza Dr., Secaucus, NJ. For tickets, visit TheVeganLocal.com. For more information, call 973-520-6560, email info@theveganlocal.com or follow the festival on Instagram @njvegfest.

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ondee Siam, the authentic Thai restaurant in Hell’s Kitchen, has a spicy new sibling in Jersey City: One Dee Siam, now open on Newark Avenue, along the Jersey City Pedestrian Plaza. Owners say they’ve preserved the qualities the Manhattan eatery is best known for: warm hospitality and even warmer seasonings. “We make sure to bring the Thai heat and flavor that will leave you wanting more,” they said in a statement. “Whether you are a new or returning customer, there will always be a spot for you at the table.” One Dee Siam offers a diverse menu with vegetarian, vegan and gluten-free options. In addition to curries and other Thai staples, the eatery offers various specialty dishes. Appetizers include three-piece curry puffs, beef and chicken sate pieces, tod man pla and fried tofu. Entrees include pad gra prow, pad woon sen, pad gra tiam, pad khing and spicy bamboo. Chef ’s specials include crispy pork with Chinese watercress, crispy pork basil, BBQ chicken and mincemeat basil. Location: 137 Newark Ave., Jersey City, NJ. Hours: Monday-Thursday and Sunday 11:30 a.m.-10 p.m.; Friday-Saturday 11:30 a.m.-10:30 p.m. Closed each day 3-4 p.m. For more information, call 201-685-7268, visit OneDeeSiam.com or follow @onedeesiam on Instagram.

shop local HOBOKEN JENGO Shop: HobokenJengo.com Connect: @HobokenJengo Hoboken Jengo is a sustainable online shop designed to empower pets and their humans with ways to reduce their environmental impact through minimally processed highquality treats, safe lasting toys, and ethically-sourced products that spark joy, foster health, and make a positive difference. Hoboken Jengo provides access to eco-friendly, unique mission-driven brands for dogs, cats and humans in one central place.

CROSSWORD SOLUTION Crossword Puzzle on Page 35

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news briefs

Bach Flower Remedies Available at Hudson Healing Arts

Family Chiropractic of Bayonne Offering Free First Visit

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Location: 51 Newark St., Ste. 403, Hoboken, NJ. For more information, call 201-653-7700, email admin@HudsonHealingArts.com or visit HudsonHealingArts.com.

Location: 120 Lefante Way, Bayonne, NJ (between Queen Nail Salon and Otaiko Hibachi and Sushi Lounge). For more information, call 201-437-0033, email drnoah@fccofbayonne.com or visit fccOfBayonne.com. To receive a free first visit, print out the coupon at fccOfBayonne.com/specials.

ach Flower Remedies—a system of plant- and flower-based formulas developed by Dr. Edward Bach in the 1930s—is one of the many natural modalities for balance and stress relief offered at Hudson Healing Arts, in Hoboken. Beth O’Boyle, a member of HHA since 1999, is a Bach Foundation-registered practitioner. Composed of 38 formulas plus the Rescue Remedy stress-relief blend, Bach remedies “can help manage the emotional demands of everyday life by bringing negative feelings and attitudes back into balance and perspective,” O’Boyle says. “They can be used alone but also are a wonderful complement to other healing modalities. The system is suitable for adults and children as well as animals.” Bach remedies usually come as liquids in dropper bottles. The drops can be placed on the tongue or mixed into a glass of water. Some remedies are available as pills, sprays, skin creams and bath salts. O’Boyle is also a certified hypnosis counselor, a Reiki practitioner and an advanced AshWork practitioner. “All these techniques are superb for alleviating stress and are an excellent complement to other healing practices,” she says.

Om Sweet Home Hosts FriendsGiving Pop-Up

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m Sweet Home Specialty Bakery, which became a pop-up after closing its physical location in July, will host a vegan and gluten-free Friendsgiving Dinner from 7 to 10 p.m. on November 13, at bwè kafe’s Northend location in Hoboken. The plan is for a four-course communal dinner under the stars. The dinner will be moved inside bwè kafe if the weather is inclement. The event is BYOB: one bottle of wine per two guests. The menu will include paté; cauliflower soup; fall salad; harvest roast with mushroom gravy; apple, sage and cornbread dressing; roasted sweet potato wedges; string beans; cranberry relish; caramel apple tart; and vanilla bean ice cream. Allergens tentatively include coconut, walnut, pecan, chestnut, apricot, pumpkin seeds (final list will be communicated the day of the event). Ticket sales will end seven days prior to the event. Guests are asked to arrive by 6:45 p.m. and show their tickets to confirm their reservation. Tickets will be fully refunded if the minimum of 10 have not been purchased. All guests are asked to provide a recent negative Covid test regardless of vaccination status. Cost: $125. Location: 1401 Adams St., Hoboken, NJ. For more information, email info@om-sweethome.com. For tickets, visit Eventbrite.com.

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amily Chiropractic Center of Bayonne, which moved to the South Cove Common Shopping Center in August, is offering a complimentary first visit until December 1. That initial visit includes a history, an exam, an adjustment and x-rays (if needed). Dr. Noah De Koyer says his work mission through The Family Chiropractic Center of Bayonne is to guide people to achieve their innate good health. “Chiropractic can help reduce pain and correct the body’s alignment and overall physical function,” he says. “We treat many conditions affecting the nervous system and musculoskeletal system. Chiropractic care can help with low back pain, headache, neck pain, muscle pains and other joints of the body.” De Koyer says his patients “range from infants a few hours old to enlightened 99-year-olds. All care is centered on maximizing each patient’s health potential utilizing various chiropractic techniques that best suit his or her needs.” In addition to chiropractic, the center offers a broad menu of wellness modalities, from acupuncture to sound healing.

Physical Therapy Critical to Stroke Rehab

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troke can cause various long-term problems, including movement issues. Mitigating that damage requires quick action from a physical therapist with experience working with stroke patients. “It’s important that physical therapy begin very soon after a stroke,” says Gary Beredo, a Bayonne physical therapy specialist who has more than 25 years’ experience. “Stroke physical therapists can stimulate affected muscles and nerves to maintain circulation and prevent stiffness, then guide patients through the stages of stroke recovery as they relearn basic muscle movements.” Together with physiatrist Jennifer Beredo, M.D., Beredo provides stroke recovery services, geriatric and post-surgery care, and treatment for neck and back pain and auto-, work- and sports-related injuries. Evaluation is very important for guiding the treatment of stroke, he says. A typical PT assessment includes a health history; a detailed discussion of symptoms; detection of risk factors associated with the condition; review of lab tests, x-rays and other images; clinical observation of the patient’s movements; and a hands-on physical assessment. Recovery depends on the size and location of stroke, how quickly the patient received care, the severity of the brain damage, and other health conditions. Location: 267 Broadway Bayonne, NJ. For more information, call 201-354-9580 or email beredopt@hotmail.com, or visit BeredoPT on Facebook.

Local Food Scientist Brews Line of Energy Teas

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oboken resident Dan Levinson, a certified food scientist, started brewing his own energy teas because he’d always had trouble concentrating, yet he was sick of drinking coffee and leery of most energy drinks. He got serious about his hobby after being diagnosed with pre-diabetes and suffering corporate burnout. That’s how Vibal Energy Tea began. “I knew I had to make some major life changes, including cutting the sugar and snacks from my diet ASAP,” Levinson says. “But as a professional snackologist, this meant risking it all. I decided to follow my dreams to share my super energy teas with the world instead, so I could help other people live more focused, healthier, happier lives.” He calls his teas “the perfect all-day pick-me-up.” They are made with a light-green tea base, then infused with a “balanced boost”: caffeine from raw coffee seeds, for natural energy; theanine for “alpha focus” and anxiety relief; and ginseng for mental stamina and stress relief. The teas contain no artificial sweeteners, colors, flavors or preservatives. They come in Wild Honey, Lemonade, Pomegranate, Tropical Punch and Spicy Ginger. Vibal Energy Teas are available on Amazon, at select stores in North New Jersey and Manhattan, and at DrinkVibal.com.

#GivingTuesday International Day of Giving

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merican have set aside Thanksgiving Day for giving thanks and Black Friday and Cyber Monday for getting deals. #GivingTuesday is a global day dedicated to giving back. On the Tuesday after Thanksgiving (November 31), charities, families, businesses, community centers and students around the world will come together to celebrate generosity and to give. National Day of Giving harnesses the power of social media to give back around the world and throughout the year. To participate, find a way to give back, and then share the idea with family, friends, local and national organizations using the power of #GivingTuesday on social media. There are so many local charities that could benefit from our help in time or money.

shop local

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Upcycling Fuels Etsy Shop, Future Wine Lounge

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Online cat boutique featuring unique and sustainably made fashion and pet collars, home and kitchen gifts, cat toys and wellness products. Charming and sophisticated collections created by artisans and designers who love all animals, especially cats. A percentage of every sale is donated to local cat rescue groups to help pay vet bills.

rtist and wine student Heather Luing has turned the byproducts of her classes into Live Life Uncorked, a local business and Etsy shop that offers a range of unique items made of upcycled corks, sparkling wine capsules and beer caps. She plans to reinvest those profits to open a wine lounge. Luing says she started making her corks, capsules and beer caps into cheese knives and resin coasters over quarantine—and her business “just exploded.” Now every purchase gets her a little closer to her dream: “opening a wine lounge that focuses on small-production wineries and wine education in a very approachable, non-intimidating way.” Her Etsy shop carries a wide variety of ready-made items, or customers can contact her to have something specially made. “If you have corks from a special event or trip, I would be happy to preserve them in resin or make them into cheese knives so you can remember those special moments forever,” she says. “I also welcome cork, beer cap and sparkling wine capsule donations.”

Promo: *New this Month*Merchandise gift boxes for cat lovers such as “Catify Your Kitchen, The Purrfect Bar, The Lucky Black Cat Box and Let’s Get Stoned Toy Box” Sign up to be the first to know when these specially crafted boxes launch at MeowMiniMart.com/Community.

For more information, find Live Life Uncorked at Etsy.com/shop/LiveLifeUncorkedShop and on Instagram @livelifeuncorkedshop.

For more information, visit GivingTuesday.org.

Reader Feedback Helps Us Grow

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he Natural Awakenings online national readership survey allows us to better serve readers. “Your participation takes just five minutes, and will give us a better understanding of what you need and how well we’re delivering on your expectations,” says founding CEO Sharon Bruckman. “We’ll also use your responses to help guide the direction of future development.” One participant, selected at random, will receive a $100 Visa gift card. With the interests and welfare of readers in mind, Natural Awakenings provides information and resources for living a healthier, happier life. Publishing in more than 50 communities nationwide, Natural Awakenings is one of the country’s most widely read healthy living magazines, with a loyal monthly readership of over 1.3 million. Visit NaturalAwakenings.com/survey to participate.

shop local MEOW MINI MART Shop: MeowMiniMart.com Connect: @MeowMiniMart

November 2021

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health briefs

A reduction of just 200 calories a day combined with aerobic exercise four times a week produced greater weight loss and better heart health in obese, sedentary adults than exercise alone or a 600-calorie reduction plus exercise, reports a new study in Circulation. Researchers from the Wake Forest School of Medicine, in Winston-Salem, North Carolina, tested 160 adults ages 65 to 79. Those that combined exercise with 200 fewer calories a day lost 10 percent of their weight, about 20 pounds, over five months. They had a 21 percent average increase in the aorta’s ability to expand and contract, a key indicator of heart health. Measures of aortic stiffness did not change significantly for the exercise-only group or the 600-calorie-reduction-plus-exercise group. Weight loss was similar for both calorie-reduction groups, even though one group consumed nearly three times fewer calories per day.

A single dose of 100 milligrams of the compound Ltheanine—the amount found in four cups of green tea— improved reaction times and working memory of men and women in new research from Japan’s Central Research Institute, in Shizuoka. In the double-blind, placebocontrolled study, 69 adults that self-reported cognitive decline reacted more quickly to computer-generated promptings and answered more questions correctly after ingesting the compound compared to the placebo.

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The right kind of exercise can help kids learn vocabulary better, suggests research from the University of Delaware. An article published in the Journal of Speech Language and Hearing Research reports that when 48 children between 6 and 12 years of age were taught new words before swimming, they scored 13 percent higher on a test of the words than children that did CrossFit-like exercises or colored pictures. Lead researcher Maddy Pruitt says that exercise is known to increase levels of brain-derived neurotrophic factor, a protein she describes as the “Miracle-Gro of the brain.” Swimming made a difference, she says, because it is an automatic movement, while the CrossFit exercises were new to them and required mental energy. 10

Hudson County

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Eat High-Flavonoid Foods to Reduce Cognitive Decline Eating foods high in flavonoids—the antioxidant-rich plant compounds found in strawberries, oranges, peppers and apples—can reduce the risk of cognitive decline by 20 percent or more, reports new research published by the American Academy of Neurology. Researchers followed more than 78,000 people in their late 40s and early 50s for 20 years, asking them what they ate and to evaluate their cognitive skills. They found that those foods with more flavones, such as yellow or orange fruits and vegetables and some spices, reduced cognitive decline the most, at 38 percent—the equivalent of being three to four years younger in age. Anthocyanins, found in blueberries, blackberries and cherries, were associated with a 24 percent reduced risk of cognitive decline. “The people in our study who did the best over time ate an average of at least half a serving per day of foods like orange juice, oranges, peppers, celery, grapefruits, grapefruit juice, apples and pears,” says study author Walter Willett, M.D., a nutrition and epidemiology professor at Harvard T.H. Chan School of Public Health. “And it’s never too late to start, because we saw those protective relationships whether people were consuming the flavonoids in their diet 20 years ago or if they started incorporating them more recently.” trang doan/Pexels.com

Boost Kids’ Learning Abilities with Exercise

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Boost Cognition with Green Tea Compound

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Lose Weight with Small Calorie Reduction

global briefs

Storm Clouds

Tree House

Lake Urmia, in Iran, has decreased in size by 50 percent from 2,085 square miles in the 1990s to 965 now, and the Department of Environmental Protection of West Azerbaijan is concerned that it may disappear entirely. Scenarios like this are multiplying in the Middle East because the water table is becoming depleted. Persistent drought and high temperatures, in addition to poor water management and overuse, create a bleak outlook unless changes are made. A study by the Iranian Energy Ministry found the fate of the lake was more than 30 percent attributable to climate change. Iran, Iraq and Jordan extract copious amounts of water from the ground for irrigation, and Charles Iceland, global director of water at the World Resources Institute, says, “They’re using more water than is available routinely through rain.” In Iran, a network of dams used by the agriculture sector uses about 90 percent of the nation’s supply. “Both declining rainfall and increasing demand in these countries are causing many rivers, lakes and wetlands to dry up,” Iceland says. As areas become uninhabitable in the future, political violence may emerge over how to share and manage rivers and lakes. Transboundary usage must be regulated and monitored if there is any hope to resolve the crisis.

A Swedish method of building using cross-laminated timber (CLT) is emerging as a climate-friendly alternative to traditional, concrete-based construction. The foundation is cement, but multistory wooden structures of 13 floors and higher are possible. Using timber has environmental benefits in the form of lowered carbon emissions. Mathias Fridholm, director of Svenskt Tra (Swedish Wood), an industry organization, says, “Wood is in many ways an excellent material for building in dense cities, because we can prefabricate all the elements in factories instead of onsite.” Prefabrication speeds construction and reduces truck traffic. CLT is not only strong and light, it is breathable; it holds heat, but doesn’t need plastic layers to manage moisture like concrete, which also requires sand, a non-renewable resource that requires drudging seabeds. Managed forests are renewable and serve as a carbon storage facility. Anna Ervast Oberg, a project manager at Swedish real estate developer Folkhem, advises that just changing the structure of a building to wood from concrete would result in an immediate 50 percent reduction in emissions. “What we have to do now is to stop the emissions, very fast. This gives us a hint of where we should be focusing; where we can make the biggest difference.”

Love Bugs

The Food Revolution—Miniaturized egor kamelev/Pexels.com

It may come as a surprise to most Americans, but people have been eating insects (entomophagy) for thousands of years, and they are part of the diets of more than 2 billion people. The United Nations predicts that this rapidly growing industry could be worth $6.3 billion by 2030, so bug-based products may soon appear in local stores. Although Western food markets have excluded insects in favor of animal-based protein, insectbased foods offer many health and environmental benefits, especially in light of the pressures from climate change. Insects produce 80 times less methane than cattle and use less space, feed, water, housing and maintenance. One pound of beef requires 1,850 gallons of water, one pound of chicken uses 500 gallons and one pound of crickets requires one gallon. Nestlé and PepsiCo are conducting research and development forays into the field, and smaller, nimble startups are making plans to introduce new products. Names to watch include Mighty Cricket, Illegal Oats, Jiminy’s, Aspire (Exo Bar), BeoBia and FarmInsect. Public acceptance is expected to be gradual.

courtesy of Svenskt Tra

Knock On Wood

Kid Safe

Bye-Bye to a Nasty Pesticide After a multiyear effort, the U.S. Environmental Protection Agency (EPA) has ruled that chlorpyrifos, a pesticide linked to neurological damage in children, including reduced IQ, loss of working memory and attention deficit disorders, can no longer be used on food. EPA Administrator Michael Regan cites the action as an overdue step to protect children and farmworkers from dangerous consequences of the pesticide. “EPA will follow the science and put health and safety first.” The ruling will take effect in February 2022. Patti Goldman, an attorney for Earthjustice, says, “Chlorpyrifos will finally be out of our fruits and vegetables.” The pesticide has been sprayed on crops such as strawberries, apples, citrus, broccoli and corn since 1965. Up until 2000, it was used to kill ants, roaches and mosquitos. The Natural Resources Defense Council notes that it will still be allowed for other uses such as cattle ear tags. aquir/AdobeStock.com

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Water Shortage is a Global Problem

November 2021

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Four Steps to a Good Death

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by Ronica O’Hara

n his deathbed, Apple founder Steve Jobs looked for a long time at his children, his sister and his wife, then moved his gaze to the space behind them. “Oh wow! Oh wow! Oh wow!” he gasped. No one can know for certain what he was experiencing, but his words point to the deep, mysterious potential of our final hours—the awareness of which can transform our life long before its end. “An awareness of dying, of death, can wake us up to life. It helps us live a life that’s rich and full and meaningful. When we deny the truth of dying, we live less wholeheartedly, less completely,” says Frank Ostaseski, founder of the pioneering San Francisco Zen Hospice Project and author of The Five Invitations: Discovering What Death Can Teach Us About Living Fully. The pandemic has 51 percent of us thinking more about our own mortality, a survey shows. The subject of death has been slowly opening up in America: TV programs like Six Feet Under and Alternative Endings: Six New Ways to Die in America present dying and grief more realistically; thousands of small conversational gatherings called “death cafes” are being held each year; people are designing their own funerals and choosing green burial sites; and the field of “death doulas” is emerging to help families navigate the legal and emotional shoals. Half a century after the release of Elisabeth Kübler-Ross’ seminal book On Death and Dying, palliative care to ease pain is offered by two-thirds of American hospitals, and Medicare funding for end-of-life hospice care has grown tenfold over the last two decades. Yet for many, death remains the last taboo—85 percent of us have not discussed our last wishes yet with loved ones. Thousands of studies in the emerging field of experimental existential psychology have found that when reminded subconsciously of death, people tend to drive faster, drink harder, smoke more and get meaner to out-groups in attempts to lower their anxiety. But when we look death squarely in the face, that anxiety recedes, the research concludes. Gratitude, self-honesty and the humility of recognizing our place in the larger whole are also proven antidotes. With less fear, we are better able to take the proactive, concrete steps that ease our passage—getting clear on our values and desires, having important conversations, attending to final decisions and opening to our spiritual process. Although death has its own ways and means, these four processes can make it more likely we will die as we would like to.

Defining What We Value “Deeply consider what your priorities in

life are,” says Tarron Estes, founder and CEO of The Conscious Dying Institute, in Boulder, which has trained more than 6,500 doulas since 2013. “Ask yourself, if I had only three months to live, what’s important to me spiritually, emotionally, physically? What do I still need to do or say?” She recommends Stephen Levine’s book, A Year to Live, for exercises and meditations for that process. “Don’t wait until the time of your dying to discover what it has to teach you,” advises Ostaseski, who has sat beside more than 2,000 hospice patients in their last hours. “When I’m with dying people, the things that are important to them are not their spiritual beliefs, but are more about relationships—‘Am I loved? Did I love well?’ Those two questions are useful inquiries now. They help us to discover where value and meaning can be found.” By applying our values to the dying process, we can start sorting through options. Do we want to die at home or in a hospital? What medical procedures will we accept or decline? What measures do we want to be taken to sustain our life? Who do we want to be at our side? And what do we need to say before that time?

Having Important Conversations As daunting as the prospect of

an end-of-life talk with family and friends may seem, it can start with simple words like “I want to talk with you about something important to me.” Without spelling out our desires, death can become inadvertently medicalized: Nine in 10 of us say we want to die in our homes, but only two in 10 do. “The default systems are all to treat, treat, treat,

until someone finally says, ‘No,’ so many people end up on a hightech conveyor belt to the ICU,” says award-winning journalist Katy Butler, author of The Art of Dying Well: A Practical Guide to a Good End of Life. Among people that undertake such talks, 73 percent describe the experience as positive, reassuring and productive. A downloadable Conversation Starter Guide (TheConversationProject. org) provides practical guidance for these critical conversations.

Attending to Medical and Burial Decisions Taking care of business—the paperwork aspects of death known as advance directives—spares loved ones from having to make tough decisions later. A last will and testament precludes pain and infighting among family and friends. A living will specifies what treatments are wanted under what conditions. A medical power of attorney designates a trusted person to make medical decisions if a patient is not capable. A Do Not Resuscitate order approved by a doctor means emergency medical workers are less likely to give CPR, which frequently causes trauma and broken ribs in elderly or frail patients. Either cremation or a burial can be decided upon; environmental options such as a forest burial in a wooden casket can be explored. Local hospice options can be surveyed in advance; nonprofits generally are rated better than profit-making groups. Opening to the Spiritual Process Whether or not we have

religious beliefs to carry us through waves of loss and sorrow, death can spur spiritual insight. “In dying, we withdraw from our outer circles and come into the inner circles of our lives—the relation-

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ships that matter most to us,” says Ostaseski, who has worked four decades with hospice patients. “There’s a growing silence that has us becoming more contemplative and reflective. Our sense of time and space changes and we enter into a kind of free flow. The boundaries we have lived by begin to dissolve, and we start to feel ourselves as part of something larger—not as a belief, but as a natural occurrence. Often people realize themselves to be more than the small, separate self they had thought themselves to be.” Joan Tollifson, a Zen-trained spiritual teacher and author of Death: The End of Self-Improvement, concurs: “When the future disappears, we are brought home to the immediacy that we may have avoided all our lives. With no future left to fantasize about, the focus of attention may finally be fully on right Now, the only place where our life ever actually is. Really getting that ‘This is it,’ there may be a sudden recognition of the absolute preciousness and wonder of every simple ordinary thing and of the people around us, just as they are, with all their flaws and foibles. Old grudges and resentments often melt away, and love shines through. “All the things which may have been part of our self-image—independence, physical strength, cognitive sharpness, good appearance and so on—have either disappeared or are rapidly collapsing, which invites the discovery that none of that really mattered, that what we truly or more fundamentally are is not dependent on any of that. “The greatest gift we can give to a loved one who is dying,” says Tollifson, is to “simply be present, listen, follow your heart, trust the process.

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Everything else will follow from that. There’s no right or wrong way.” It can be difficult to know what to say to a loved one near the end, but hospice workers recommend five phrases that have deep healing potential, even if a person seems unconscious: “I love you,” “Thank you,” “Please forgive me,” “I forgive you,” and “Goodbye” or “Until we meet again.” As Butler points out, the first four phrases can be said any time in our lives. Increasingly in hospice care, loved ones are encouraged to sit with the body after the death, touching it, sharing stories, perhaps gently bathing it and dressing it in favorite clothes. “Touching the body, feeling the coolness, makes the death real to the family,” Ostaseski says. “Research shows that people that went through that process still grieved, but they were able to be with the emotion and not be overwhelmed by it.” Facing the reality of death—as hard and heartbreaking as that can be—can free us to truly live life, said Jobs. After his terminal cancer diagnosis, he told Stanford students in a commencement address, “Remembering that I’ll be dead soon is the most important tool I’ve ever encountered to help me make the big choices in life. Because almost everything—all external expectations, all pride, all fear of embarrassment or failure—these things just fall away in the face of death, leaving only what is truly important. Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart.” Health writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com.

conscious eating

Eat Well to Feel Well thanksgiving fare that boosts mental health by Christy Ratliff

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cross America, people of all ages are struggling with mental health issues. Nearly one in five people is living with a mental health condition, and the number of people seeking help for anxiety and depression is skyrocketing, reports Mental Health America. According to the organization’s 2021 State of Mental Health in America Report, suicidal thoughts are increasing among both adults and children, and 9.7 percent of youth is experiencing severe major depression compared to 9.2 percent last year. The highly contagious COVID-19 Delta variant has only exacerbated these mental health challenges. The hope and help we seek may be as close as our own kitchen. Accumulating research shows that a diet rich in highly processed foods may increase the risk of developing or worsening various mental health conditions. But a nutrient-based diet rich in fresh fruits and vegetables; omega-3 fatty acids; nuts, seeds and legumes; whole grains, fresh herbs and spices; fish and olive oil, may help to support and enhance mental health. We can start this Thanksgiving by serving up healthier, nutrient-rich options to alleviate anxiety and depression, stabilize mood and promote mental health and wellness. “The gut/brain connection helps us understand the food/ mood connection,” explains Dr. Uma Naidoo, a Harvard-trained nutritional psychiatrist, professional chef, nutrition specialist and author of the national bestseller This is Your Brain on Food. “The enteric nervous system—that is, the nerves supplying the gastrointestinal tract—totals over 100 million neurons and communicates directly with the brain, or central nervous system, by way of the vagus nerve, which is responsible for our ‘rest-anddigest’ response. “It’s also vital to note that the gut contains the highest number of serotonin receptors, and the gut itself produces all the neurotransmitters that are also made in the brain, including serotonin, often called the happiness hormone. In turn, these neurotransmitters are implicated in sound mental health or potential problems when they are deficient.” “What we eat affects mental health in many ways,” adds Amy Spindel, a functional holistic nutritionist in Plano, Texas, and founder of FoodWithThoughtNutrition.com. “Nutrient deficiencies can cause poor neurotransmitter production. Insufficient vitamin B6, folate and vitamin B12 can be implicated in depression and anxiety November 2021

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

photo by Christy Ratliff

symptoms, as they are all needed for various stages of neurotransmitter production, especially serotonin, dopamine and GABA.” “Traditional sugary, high-carbohydrate foods promote unstable blood sugar and selectively feed inflammatory gut microbes,” Spindel says, suggesting that we skip the typical foods many of us associate with the holidays such as pecan pie, marshmallowtopped sweet potato casserole and canned cranberry sauce. “Blood sugar fluctuations cause the body to scramble in an attempt to re-regulate glucose, which may mean spikes of cortisol or adrenaline, as well as insulin. The end result can be depression and anxiety from excessive stress hormones and a glucosestarved brain.” But making such changes, particularly during the holidays, isn’t easy. “If the thought of changing up the traditional Thanksgiving menu gives you pause, you are not alone—and this is why I believe in adding in habits (and in this case, dishes) which have a positive ripple effect on our bodies and our brain, allowing for a self-sustaining cycle in our lifestyle,” advises Naidoo. “As a nutritional psychiatrist, I feel that we are more emotionally nurtured by a feeling of abundance in ‘adding’ new Thanksgiving dishes than thinking about this as ‘excluding’ foods,” she notes. “For example, tossing a fresh, folate-rich spinach and arugula salad with bits of antioxidant-rich strawberries, crisp roasted chickpeas and omega-3-rich olive oil adds color, flavor and a plethora of mood-nourishing ingredients to the dinner table. Even adding extra veggies to existing dishes, such as allicin-rich garlic to green beans or extra celery and fresh herbs to stuffing, adds in powerful phytonutrients with gut-loving fiber.” “Thanksgiving favorites that are ample in neurotransmitterproducing nutrients include turkey, shellfish, sweet potatoes and acorn squash, asparagus, leafy greens, oranges and green beans,” Spindel adds. While it’s true that we cannot control a global pandemic or solve the mental health crisis in America with positive thinking alone, we can minimize our feelings of powerlessness and despair by making small but significant dietary changes—not just on Thanksgiving, but every day of the year.

Buzz’s Fresh Herb and Apple Sage Stuffing 1 loaf bread, toasted (whole wheat (WW) or half WW, half French bread) ¼ cup unsalted butter 2 cups celery, chopped 1 large yellow onion, chopped 1 to 2 cloves garlic, chopped (to taste) 3 Granny Smith apples, chopped, with skin on ¼ cup sage leaves, chopped ¼ cup fresh rosemary, chopped 1 to 2 Tbsp fresh thyme, chopped 2½ cups reduced sodium vegetable or chicken broth 2 eggs 1 to 2 tsp salt to taste (may substitute nutritional yeast or fresh dill) Preheat oven to 350° F. Grease a large, 2-to-3-inch-deep casserole or baking dish. Toast bread and cut into 1-inch cubes. Set aside. Melt butter in a large pan. Add celery, onion, garlic, apples and fresh herbs. Stir to mix and cook until softened, about 10 to 15 minutes. Remove from heat and cool. Beat eggs in a large mixing bowl. Add bread cubes and apple/vegetable/ fresh herb mixture into the egg mixture. Add broth and salt (or nutritional yeast or fresh dill) and mix well. Spoon stuffing into prepared casserole dish. Cover with foil and bake for 30 minutes. Uncover and bake for 20 to 30 minutes more or until goldenbrown crust forms. Remove from oven, uncover and cool. Courtesy of Buzz Spence. For more information on fresh herbs for emotional health, visit MotherEarthLiving.com.

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Goat Cheese Appetizer with Honey, Fig and Pistachios 1 medium, fresh goat cheese log (about 11 oz) ¼ cup roasted pistachios, chopped ¼ cup honey (this recipe calls for 2 Tbsp; others call for ¼ cup) 1 to 2 Tbsp fig spread Healthy selection of whole-wheat crackers, vegetable chips, etc.

photo by Christy Ratliff

Spread chopped pistachios on a small plate. Roll goat cheese in pistachios to coat sides and top. Transfer to a serving tray and sprinkle whole pistachios on top and around the cheese. Drizzle honey over and around cheese log. Warm fig spread for 5 to 10 seconds in a microwave. Drizzle spread over cheese log or half of cheese log, as desired. Serve with whole-wheat crackers or chips. Courtesy of Susan Randall. For more information, visit SimpleHealthyKitchen.com.

Seluisauganasda Cherokee Cornmeal Cookies Here’s a creative, nutritious way to celebrate indigenous tradition during the holidays while also being mindful of mental health.

photo by Christy Ratliff

¾ cup softened butter ½ cup organic brown sugar 1 egg 1 tsp vanilla 1½ cups flour ½ cup cornmeal 1 tsp baking powder ¼ tsp salt ½ cup raisins (Other versions of this recipe include nuts and dark chocolate pieces.) Preheat oven to 350° F. Spray cookie sheet with nonstick cooking spray and set aside. Using a wooden spoon, mix butter and brown sugar in a large mixing bowl. Add egg and vanilla. Stir until smooth. Add flour, cornmeal, baking powder and salt. Add raisins. Mix well. Drop dough by rounded teaspoonful onto baking sheet. Bake 12 to 15 minutes or until slightly golden. Makes about 2 dozen small cookies. Courtesy of La Potosina. For more information, visit IndigenousFoods.wordpress.com. November 2021

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healing ways

Healthy Brain Strategies How to Prevent Cognitive Decline

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by Linda Sechrist

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healthy brain performs mental processes known as cognition, which is the acquiring of knowledge and understanding by means of thought, experience and the senses. This includes functions and systems such as memory, learning, language, problem solving, decision making, reasoning and intelligence. The aging process, a stroke or a brain injury can cause a mild to severe reduction in healthy brain functioning resulting in 18

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impaired memory and concentration, and difficulty in learning new things or making decisions that impact daily living. Functional medicine experts focused on preventive health care agree on the ABC’s for optimizing the brain and protecting against decline: eating a healthy diet, exercising, reducing inflammation and stress levels, balancing hormone levels, cultivating healthy relationships and getting enough restorative sleep. With their expertise, they are helping to shift the old paradigm of inevitable aging and cognitive decline into a new one based on the brain’s neuroplasticity. Harvard-trained neuroscientist Jill Bolte Taylor, author of the bestseller My Stroke of Insight and the recent Whole Brain Living, is a true poster child for demonstrating the brain’s neuroplasticity and ability to recover from a massive stroke. She writes about the congenital neurological brain disorder that became a problem when an arteriovenous malformation exploded in her brain’s left hemisphere. For four hours, she observed her brain functions systemically shutting down one by one. On the afternoon of her stroke, she could not walk, talk, read, write or recall any of her life. Eight years later, she was not only slalom waterskiing again, but also explaining to the world, “We are the life-force power of the universe, with manual dexterity and two cognitive minds. We have the power to choose, moment to moment, who and how we want to be in the world.” Devaki Lindsey Berkson, author of Sexy Brain, a hormone formulator and former researcher at Tulane University’s estrogen think tank, advises, “Most people think hormones are sexy, reproductive things and when they get older, they’re relieved that they don’t have to think about them. Not true. The body has a virtual physiological internet system. Hormones are the email signals to most cells. While the robustness of hormones and their signals affects lungs, gut, kidney and vocal cord health, it especially affects the brain. Balancing hormones with bioidentical hormones is one solution.” David Perlmutter, neurologist and co-author of Brain Wash, cites food as the biggest player in both brain and overall health in his books and PBS workshops. “Eating inappropriately causes intestinal permeability, resulting in inflammation, which in the brain, threatens good decision making—from deciding on the foods we eat to turning off our televisions at night, getting a good night’s

rest, making sure that we exercise regularly and connecting with other people. Not good for the gut are dairy products, alcohol, highly processed foods that are low in fiber, high in sugar and refined carbohydrates, as well as antibiotics,” he says, adding that meditation and exposure to nature are powerful ways of reducing inflammation in the body and brain. As explained by neurologist Dale E. Bredesen, author of The End of Alzheimer’s, stress leads to an increase in cortisol levels that can be toxic to our brains—in particular the memory—consolidating the hippocampus, one of the first structures affected by Alzheimer’s. Studies show that high stress levels can also contribute to brain fog, involving difficulty concentrating, forgetfulness and mental fatigue. The Bredesen Protocol, available from health practitioners and online, includes exercising, eating a plant-based diet, supplementing to reduce insulin sensitivity and optimize cognitive function, reducing both gut inflammation and exposure to toxins, treating pathogens and optimizing sleep. HealthyBrains.org, Cleveland Clinic’s Healthy Brains Initiative, is an online resource center with information on how to manage brain health and create a brain span that matches a life span. It offers six pillars of brain health as explained by brain health experts, including exercise, sleep, relaxation, mental fitness and social interaction. Supplementing for brain health should be done wisely, says Mark Hyman, author of Food: What the Heck Should I Eat? and director of functional medicine at Cleveland Clinic. He recommends at the very least taking a multivitamin and mineral supplement, omega-3, extra vitamins B3, B6 and B12, folate and a good probiotic that enhances the brain-gut relationship. Mastery of the ABC’s in kindergarten is required as the foundation of language and a lifetime of learning. Living the fundamentals for a healthy brain can result in a brain span that equals our life span. Linda Sechrist is a Natural Awakenings senior staff writer. Connect at Linda Sechrist.com.

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The Community Fridge Movement Neighbors Helping Neighbors in Jersey City by Arati Patel

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he COVID-19 pandemic caused many people to lose their jobs, making it difficult to afford rent, food, and other necessities. At the same time, we saw neighbors joining forces to help one another through the pandemic, such as the start of community fridges—refrigerators placed in public spaces to enable neighbors to share food freely, with no stigma for the borrowers. Although community fridges have been around for decades, the idea gained traction in the wake of COVID, fueling a global grassroots movement. According to Freedge, an organization that helps install community fridges, there are currently 215 of them in the United States, a significant increase from before the pandemic. Community fridges have many benefits, from reducing local food waste to alleviating food insecurity to helping the food system overall. But the most significant impact the larger movement has made is allowing individuals to form deeper connections within their community. This collective action was so inspirational that more people took the initiative and started community fridges in neighborhoods with a dire need for them. Today, we will highlight the story of the West Side Community Fridge, located in Jersey City. How the West Side Community Fridge began The phrase “Take What You Need. Leave What You Can” is printed on bright-orange paper taped to the West Side Community Fridge. Disappointed in the quality of food provided in her neighborhood supermarket, Tatiana Smith—a product designer, writer, artist, activist and homeschool mom living in Jersey City—decided to start the fridge in the summer of 2020. Located on the far end of Delaware Avenue, it’s accessible to anyone, 24/7. Smith had learned about community fridges on social media. She knew the problem she faced finding good food was bigger than her. West Side was a food desert. Many people in her community did not drive, and those in lower-to-moderate-income households typically did not have the luxury of going far to buy quality food. “I believe everyone should have access to healthy, quality ingredients and delightful food choices, despite their income,” Smith says. The West Side Community Fridge is hyperlocal and provides food that would otherwise be too expensive or inaccessible to people in the neighborhood. It also encourages them to try new things. Smith says she sees neighbors young and old using the fridge and 20

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contributing to it. “Because the foundational principle of the fridge is mutual aid, there is no concept of ‘giving to the needy,’” she says. Her goal is to foster a healthy community based on trust, love, and respect, not one that introduces unsavory power dynamics. She believes the fridge has created a true sense of community in the West Side by allowing residents to connect, and then educate and empower one another. “I have seen folks talk to one another and help each other,” she says. “I also notice that people are more willing to share their lives and encourage one another with healthy eating.” Who donates to the community fridge? The fridge gets a large portion of its contents from food waste, Smith says. Supermarkets throw away massive amounts of goodquality food to make room for newer food. The West Side Community Fridge combats this waste by partnering with organizations to “rescue” food to feed the community. Smith has collaborated with several organizations and restaurants to alleviate food insecurity in Jersey City. For example, The Salt Foundation gathers healthy, high-quality food that would

otherwise be thrown away from grocery stores. It then distributes these items to homeless shelters, food pantries, soup kitchens, women’s shelters, community groups, churches, and community fridges such as the one on the West Side. Partnerships like this are integral to reaching a larger group of people who can benefit from these resources, Smith says. Aside from local businesses and organizations that provide food, residents also contribute to the fridge. Interested in getting involved? With the holidays approaching, we are all looking for ways to give back to our community. One way is to help keep local community fridges clean and stocked with food donated by restaurants and markets. For community fridges like the West Side’s to continue operating and providing essential resources, they need the help of volunteers. Anyone interested in helping out is welcome to stop by Smith says. There’s always something to do. To donate food to the West Side Community Fridge, just make sure all items are unopened. “The fridge is a reflection of the community, so people should donate things they would imagine enjoying themselves,” Smith explains. The fridge does not accept frozen food or raw meat. Smith has also set up a Venmo and Cashapp for monetary donations. She uses the money to buy fresh produce for the community. In Jersey City, two other fridges share resources and the common philosophy of mutual aid: Greenville Community Fridge and JC Heights Community Fridge. Thanks to these three community fridges, neighborhoods are getting stronger, people are helping one another out, and more genuine relationships built. Find the fridge nearest you and see how you can get involved. Follow the Westside Community Fridge on social media @westsidecommunityfridge and spread the word. Monetary donations can be made via Venmo @ westsidecommunityfridge and Cashapp @ $westsidefridge.

book launch

Local Author Uses Light Touch to Build Healthy Habits With three new books, Aleksandra Starling focuses on children age 3 to 8

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orcing kids to eat their veggies can quickly turn into a daily battle. That’s bad for the parent-child relationship, and for the children’s relationship with food. The trick is not to push children, but to pique their interest, so taking an exploratory bite of broccoli becomes an adventure of their own choosing. That’s the goal of New Jersey author Aleksandra Starling, who’s written three new books for children ages 3 to 8—Elephant in the Kitchen!, Party in the Fridge? and Tornado in the Kitchen— as well as a corresponding activity book. (Elephant in the Kitchen! is available on her website and on Amazon; Party in the Fridge? and Tornado in the Kitchen are preselling for release in November.) Elephant in the Kitchen! introduces children to fruits, vegetables and sports through a game of hide-and-seek with Al the Elephant. Party in the Fridge? takes a peek at the secret life of fruits and veggies (dancing carrots! a pineapple DJ!). Tornado in the Kitchen playfully calls on mess-makers to clean up their act. Starling, who has a bachelor’s in psychology from SUNY Purchase and a plantbased nutrition certificate from Cornell, is the owner of Inspired Universe, a company devoted to children’s health. Her richly illustrated books are designed to make kids laugh while inspiring them to try new things—like eating veggies—that will become foundational habits for a balanced life. For more information on the Inspiring Children’s Healthy Habits Collection, visit InspiredUniverse.com. November 2021

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healthy kids

Mindfulness for Stressed Teens School Programs Teach Healthy Coping Skills by Erin Lehn

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een stress levels often rival those of adults, concludes data collected by the American Psychological Association in 2017. This is especially true these days with the influx of social media expectations, political unrest and a global pandemic to contend with. Other daily pressures—such as relationship turmoil, bullying, academic challenges, unstable home lives and mood disorders—can add to the stressors. With all of these pressures, it’s no wonder many teens often tune out and turn toward their devices, getting fixated on other people’s lives or compulsively recording their own experiences, but not fully living them. 22

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A wealth of research has demonstrated that one of the most beneficial ways to help teens navigate the ups and downs of these tumultuous years is through mindfulness education. A randomized clinical trial published in the Journal of Consulting and Clinical Psychology in 2009 was one of the first studies that provided evidence of the effectiveness of mindfulness-based stress reduction treatment of adolescents. Since then, there has been no shortage of research findings proving its benefits. “In a nutshell, mindfulness is about being keenly aware of your life, in the present, versus the automatic tendency to ruminate about the past or worry about the future,”

says Gina Biegel, CEO and founder of Stressed Teens, a Campbell, California, business that has been disseminating mindfulness-based programs tailored to adolescents since 2004. “It’s noticing your thoughts, feelings and physical sensations in the present moment without harmful judgment.” “Mindfulness is a practice in the art of aligning your energy, mindset and emotions,” says Tris Thorp, the San Diego-based author of Healing Your Heart and a Chopra Center-trained leadership coach. “When teens acquire the skills to better navigate what’s happening in the moment, they’ll have more opportunity available to them because they’re calm, centered and grounded.”

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ence of what works in the classroom. They are also long-term mindfulness practitioners, giving them a unique perspective of how mindfulness can be used and taught effectively in school,” says Shackleford.

“The best moments come when a teen realizes their own wisdom, sees it emerge and is able to grow stronger as a result,” says Jem Shackleford, head of curricula for Mindfulness in Schools Project (MiSP), a leading nonprofit provider of mindfulness training for schools in the U.K. and internationally. According to Biegel, a regular mindfulness-based practice helps rewire the brain when people focus on pleasant, beneficial and positive experiences. “For survival purposes, our brains are naturally wired to the negative, aka ‘negative selection bias’,” she says. “Thankfully, we can train our brains to be more tilted to the positive. In fact, just thinking of a positive memory for 12 seconds can create a benefit for your well-being.” While there are multiple approaches to weaving mindfulness practices into a school setting, here are two highly effective practices. n Certify teachers in mindfulness training so they can deliver the materials directly to their students. “MiSP curricula are produced by educators that have many years of experi-

n Implement a school-wide approach. Stressed Teens offers online mindfulnessbased groups and one-on-one therapy and coaching sessions for teens, as well as professional instructor certifications and the Whole-School Mindfulness-Centered Social-Emotional Learning (SEL) program. This approach, in which an entire school participates for a calendar year, is especially beneficial because everyone is going through the program at the same time. “Typically, schools complete two lessons per week to fit the curriculum into one semester or one lesson per week to spread learning over two semesters,” Biegel says. While teens can learn and practice these techniques alone, a whole systems approach that involves the family, school and community has been shown to have the biggest impact. “A teenager with a mindfulness practice can have a beneficial effect on other members of the household. However, there needs to be support from every angle in a teen’s environment for it to be sustainable,” says Thorp. “There’s so much evidence-based research and measurables that demonstrate how impactful these programs are in schools and communities. There’s a clear reduction in acting out, reduced conflict, and more participation and engagement.” “Think of the ripple effect of possible benefits if the whole community and systems a teen are in are also learning and practicing mindfulness,” says Biegel. “Mindfulnessbased methods also include and affect positive human values like gratitude, kindness, generosity, self-care, compassion and acceptance. Youth, parents and educators can all benefit from that.” For more information, including free mindfulness-based resources, visit Stressed Teens.com, MindfulnessInSchools.org and TrisThorp.com. Erin Lehn is a frequent contributor to Natural Awakenings magazine.

10 Mindfulness Tips for Teens 1. Stop what you’re doing and count

your breaths to 10.

2. Devote your awareness to more of

the pleasant and beneficial moments in your day.

3. Accomplish only one task at a time. You will be more productive than if you split your attention to multiple tasks. 4. Start a daily gratitude journal. Each day, consider the big things you’re grateful for, like your family, friends, health or home. Also, don’t forget the little things you’re thankful for, such as a cup of coffee or a hug. 5. Get some form of exercise every day. Even a 15-minute walk can do wonders for the mind. 6. Spend time outdoors enjoying nature. Notice the power of grounding by paying attention to your feet on the ground. 7. Begin a daily mindfulness practice. Start with 10 minutes and work your way up. 8. Commit to a nourishing self-care

routine with a caveat to set incremental goals you can accomplish. You do not have to overdo it.

9. Acknowledge the positive qualities of your family, friends and others in your inner circle. Let them know how much they mean to you. Let them know you see them and hear them. 10. Carve out daily enrichment time

such as learning an instrument or creating artwork. Bring mindful attention, paying notice to your five senses, to anything you do in your daily life. Tips courtesy of Gina Biegel, CEO and founder of Stressed Teens; Jem Shackleford, head of curricula for Mindfulness in Schools Project; and Tris Thorp, author and coach. For more helpful mindfulness tips, click on the Stressed Teens Toolbox link at StressedTeens.com, visit MindfulnessInSchools.org/freeresources/ and TrisThorp.com/blog/. November 2021

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wise words

David Crow on the

GROW YOUR BUSINESS

Healing Power of Medicinal Plants

Contact Roger for special ad rates. MrNaturalNYC@gmail.com

photo by Simone Anne

by Randy Kambic

D

avid Crow, author of In Search of the Medicine Buddha, among other books, is a foremost expert in botanical medicine and other natural health applications. As a teacher, telemedicine consultant, researcher, certified master herbalist, aromatherapist and acupuncturist, he has studied Chinese, Tibetan, Ayurvedic and Western herbal medicine for more than 30 years. He is a strong advocate of the safe use of herbs and essential oils, and installing gardens in public and private spaces. As one of the first medical pioneers to use essential oils and aromatherapy in clinical practice, integrating them into comprehensive treatments, he is also the founder of Floracopeia Aromatic Treasures.

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Why do you feel humanity needs to reconnect a sacred relationship with plants? For our survival as a species. Plants created the biosphere over hundreds of millions of years, including the ozone layer, the oxygen in the atmosphere, the fertility of the soil, the regulation of the seasons and the foundation of the food chain. From those conditions, higher life was able to emerge and evolve: Humans emerged from conditions created by plants. Since we cannot live directly on soil and sunlight as plants do, the structure and function of the human body are designed so that we can extract those energies in

forms that plants provide; our physiology, respiration and metabolism is a mirror image of photosynthesis. We have complete biological dependency on plants in every moment; understanding this is the basis of reverence for nature, which is ecological spirituality, the only long-term solution to the environmental crisis we have created through lack of sensitivity and appreciation of our place in the biosphere.

How is self-care changing to empower people? The doctor/patient paradigm is changing in many ways as a result of the internet, availability of natural medicines and awareness of the limitations and dangers of pharmaceutical drugs. The availability of nutraceuticals and herbal products from around the world has created a golden age of natural medicine, but has also brought widespread confusion from the overwhelming amount of information combined with marketing of products. People are asking more about drugs and prescribed procedures; they are seeking natural alternatives, and in many cases, either reducing or eliminating their need for pharmaceutical drugs. This change is an important step toward greater health consciousness, which is linked directly to other aspects of creating a healthier society, like the increased demand for organic food that’s driving more organic agriculture.

Why are cultural medical systems inseparable from spiritual and meditative practices? Classical medical systems such as Chinese and Ayurvedic medicine, along with indigenous and shamanic uses of plants for healing, have evolved and are inseparable from the spiritual practices of their cultures. For example, Chinese medicine evolved from and with the same philosophical roots and practices as qigong and Taoist alchemy, and Ayurveda emerged from and in turn influenced yoga, tantra and Vedic philosophy. The significance of this is that medical practices were used both for healing the body and to support yogic and spiritual practices, and vice versa. Now we have modern scientific research confirming the health benefits of spiritual practices such as meditation and prayer, but more importantly, traditional medical systems remind us that there is an ultimate spiritual goal that is higher than mere physical health.

What is your view on the resurgence of psychedelic plant medicines for healing? All plants have healing properties and also have potential dangers and toxicity, depending on how they are used. The

psychoactive plants, specifically the entheogens (those that awaken the perception of divinity) have been used in ceremonies and mystery cults throughout history for healing conditions of body, mind and spirit, but those traditions have always been under the care of highly trained and experienced priests, priestesses and shamans. The experiences while under the influence of these plants are highly dependent on the container of the environment, the cultural mythologies, the ritual, its leaders and the other people present in the ceremony, and it can be highly unpredictable with both good and bad outcomes. The use of these medicines at higher doses is an excellent opportunity for deep inner transformation, exploration of consciousness and appreciation of the visionary realms that are available to us, but like all intensive spiritual endeavors, requires preparation, orientation and guidance. Using these plants at lower doses, like microdosing daily with psilocybin mushrooms for treating depression and anxiety, offers great benefits for some people without the risks of the psychological, mental or emotional disruptions that can occur at higher doses. For more information, visit CrowConsultations.com or Floracopeia.com. Randy Kambic, in Estero, Florida, is a freelance editor and writer.

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fit body

SACRED DANCE Moving into Divine Energy

viktoriia protsak/AdobeStock.com

by Marlaina Donato

H

eart-healthy dancing of all types is known to promote overall physical and mental health. When they are spirit-infused, forms like African, Middle Eastern, ecstatic and yoga-inspired kundalini dance offer us the opportunity to stay in shape while also fortifying the body’s intrinsic life force. Classes in these styles of dance, which are most often conducted barefoot, draw upon a deep cultural well and include the infectious heartbeat of live accompaniment. Just about anyone can find their own blissful groove when going with the flow is the focus. “In class, I choose to emphasize the feeling more than the step itself. The goal is always to get a spiritual release,” says Darian Parker, a Brooklyn-based West African dance teacher, professor and choreographer. “I always encourage my students to privilege ‘having a good time’ over succumbing to self-criticism from not perfecting a step.”

Modern Moves, Ancient Roots There are more than 3,000 ethnic groups on the continent of Africa, and each dance style has a purpose that is defined by its unique history. In the West African tradition, dances are designed to heal the individual and from the broader perspective, restore commu26

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nity. Parker, a faculty member of Cumbe: Center for African and Diaspora Dance, in Brooklyn, celebrates the culture and art of the Mande people. “In short, Mande dance trains your spirit just as much as it trains your body,” says Parker. “In many Mande cultures, the ground is thought to be the habitation of our ancestors, who are thought to animate our bodies when we dance. In this way, you can think of dance as a ritual technology that renews our connections with those who came before us.” While an African dance class encourages high energy and joyous expression, ecstatic dance can be a portal to self-discovery and connectedness. Springboarding from ancient

societies worldwide, modern ecstatic dance is freeform and hallmarked by trance or tribal beats. “Ecstatic dance has offered me a portal to my subconscious, my spirit, my deep knowing. It’s a way to, as Gabrielle Roth, the creator of 5Rhythms, put it, ‘Get out of my head and into my body,’ and in my body there is wonderful wisdom,” explains Heidi Sheldon, a seasoned ecstatic dancer and licensed counselor in Stroudsburg, Pennsylvania. “Your spirit knows what to do when it hears and feels the rhythms. You just need to allow your body to follow.”

Belly of Bliss, Heart of Light Middle Eastern dance is comprised of many dance styles—folk and tribal, classical and most widely known, belly dancing. In ancient times, the latter was practiced in rituals for fertile harvests and women’s fertility, including physical preparation for childbirth. In 2017, a pilot study published in the Journal of Bodywork and Movement Therapies showed that belly dance improves depressive symptoms, fatigue and quality of life in women with breast cancer. “Belly dancing is a tantric form of dance that empowers women to release shame and accept and love themselves and their bodies just as they are. The movements open us to pleasure and sensual bliss in our very own skin. In this way, it is very healing and therapeutic,” says Banafsheh Sayyad, a Persian dance artist and founder of the Dance of Oneness Academy, in Los Angeles. Sayyad’s movement, a fusion of Persian and Middle Eastern dance, flamenco, contemporary dance and meditative whirling, is deeply connected to an ancient feminine ethos. As a teacher, she brings the Sama—the dervish (pronounced “darvish” in Persian) dance of the Sufis historically reserved for men—into the hands of women.“In the traditional Sama, the right arm is extended up toward the sky with the palm facing up,” she says. “The left arm is extended out with the palm facing down toward the Earth. In so doing, you transmit and emanate the light you’ve received into the world through your heart. So, this dance is about becoming a channel for light and love in the world.” In essence, stepping into any dance class can be good for the soul. Sayyad reminds us, “Every movement and dance style, if done with the intention of surrendering one’s sense of separateness into an experience of the greater or dissolving one’s identity as a drop of water into the greater ocean of oneness, can be sacred.” Marlaina Donato is an author and recording artist. Connect at WildflowerLady.com.

coming in the december holiday issue

Boosting Immune System plus: Uplifting Humanity

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green living

Eco-Decor for the Home How to Buy Sustainable Furnishings

brizmaker/AdobeStock.com

by Sandra Yeyati

W

hile comfort and beauty are clear priorities when shopping for furnishings, sustainability and health should be, too. By asking the right questions and doing a little up-front research, consumers have the power to appoint their sanctuaries with non-toxic, ecologically responsible items that are built to last and won’t pollute the environment. According to the Sustainable Furnishings Council (SFC) (SustainableFurnishings.org), 80 percent of the environmental impact of any product comes from the materials used to make it, so it’s vital to ask about all of the material components in a piece of furniture.

Sustainably Harvested Wood Because it is long-lasting and sturdy, wood can be an excellent, eco-friendly material. The most important consideration is that it hasn’t contributed to deforestation. SFC Executive Director Susan Inglis recommends third-party certification to confirm that wood was sustainably harvested in ways that preserve the forest’s ecosystem and benefit nearby communities. The Forest Stewardship Council (FSC.org) issues one of the industry’s most coveted independent certifications. Reclaimed wood is another Earth-friendly option. “Perhaps the tree was cut down decades or centuries ago and made into a building, and now it’s being used to make a piece 28

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of furniture,” explains Inglis. A third sustainable choice is wood from a plantation that was established more than 25 years ago. “While it is not sustainable to convert natural forests to plantations today because you’re losing biodiversity, wood from long-established plantations is considered sustainable,” she says, adding that in those settings, new trees are planted to replace those harvested.

Non-Toxic Textiles According to Inglis, the most environmentally sound textiles are made of natural fibers like organic cotton, linen, hemp and wool, which are long-lasting and can be recycled into new textiles. Synthetic fibers are petroleum-based and much less desirable.

Textile manufacturing practices can also be environmentally problematic. “Look for certification that they’re not polluting waters or using toxic dyes,” says Aimee Robinson, owner of EcoBalanza, an organic furniture boutique in Seattle. She points to the Global Organic Textile Standard (Global-Standard.org) as a reliable organization which identifies producers of natural fibers that are organically grown without pesticides, while also considering the social and environmental impacts of their production systems.

Volatile Compounds and Unhealthy Chemicals The SFC has identified five classes of chemicals commonly found in furniture that have been linked to cancer, endocrine disruption and immune impairment: volatile organic compounds like formaldehyde found in paints and finishes; flame retardants; fluoridated chemicals used in performance fabrics; antimicrobials; and polyvinyl chloride, known as PVC or vinyl. Inglis recommends that consumers ask about the potential presence of these chemicals when shopping for furniture and avoid them if possible.

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Recycled Plastic Recycling plastic to make furniture is trending, and that’s a plus, according to Inglis. “The best thing would be to avoid making anything out of plastic,” she says. “Plastic is a huge environmental problem, and our use of it continues to go up, especially in the COVID era. Only a small percentage of it is being recycled, leaving a lot of it to break down into microparticles, unfortunately. So, making things out of our plastic waste is good.” Robinson, on the other hand, refuses to use any plastic in her handmade, all-natural furniture. “Plastics are a non-biodegradable, petrochemical product,” she says. “They’re polluting everything. The plastics industry is so insidious. Anything we can do on any front to pull away from petrochemicals in every aspect is good.”

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Victoria Radzinski

Licensed Massage Therapist and Certified Personal Trainer

Price and Durability “Well-made furniture can get expensive, but you’ll have to replace cheap furniture because it’s not built to last. What’s cheap in the beginning is expensive in the end, because it’s not taking into account the cost of having to replace it or the cost of cleaning up an environment that gets more and more filled with junk,” says Robinson, who also recommends looking for well-made vintage pieces that can be restored and brought back to life. “I recommend that you spend the most budget you have on a quality product, because that sofa, if it’s made well, can be reupholstered over and over again,” says Robin Wilson, a New York City designer and founder of Robin Wilson Home. “By keeping that sofa, you’re being eco-friendly to the world because it is not going into a landfill.” Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@gmail.com. November 2021

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inspiration

calendar of events MONDAY, NOVEMBER 1 Children’s Chess Program – Mon, 4-5:30pm. Play Hoboken also offers an abundance of fun activities including golf, billiards, ping pong, board games, darts and more. Food and beverages are available for purchase and it is a BYOB facility if anyone wishes to bring beer or wine. Pay what you can. Play Hoboken, 1012 Grand St, 3rd, Hoboken. HobokenChess.com.

The Healing Power of a Hug by Marlaina Donato

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Marlaina Donato is a mind-body-spirit author and recording artist. Connect at WildflowerLady.com. 30

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Book Discussion: A Swim in a Pond in the Rain: In Which Four Russians... by George Sanders – 5:30-7pm. For the last 20 years, George Saunders has been teaching a class on the Russian short story to his MFA students at Syracuse University. In “A Swim in a Pond in the Rain”, he shares a version of that class with us, offering some of what he and his students have discovered together over the years. Paired with iconic short stories by Chekhov, Turgenev, Tolstoy, and Gogol, the seven essays in this book are intended for anyone interested in how fiction works and why it’s more relevant than ever in these turbulent times. Note: at this Meetup we will choose our next four books. Free; register online. Amelia’s Bistro, 187 Warren St, Jersey City. Meetup.com/JC-BookClub/.

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hen we were children, a hug helped to take the sting out of a skinned knee or quell first-day-ofschool jitters. In adulthood, hugs are not as plentiful or practical; many people lack partners or loved ones, and the gesture—both giving and receiving—is too often labeled as sentimentality. As we continue to move through life with pandemic restrictions, hugs can feel risky at a time when we need them the most. A hug elicits a powerful shot of neurotransmitters like oxytocin, serotonin and dopamine, and we don’t necessarily need another human to reap the benefits. Wrapping our arms around a breezeswept tree in the backyard or on a hiking trail can lower heart rate and set our brains abuzz with feel-good endorphins. Earlier this year, the forestry service in Iceland invited people to cuddle up to trees to offset COVID-19 isolation and get in a good dose of forest bathing. Scientific research, including a study from Carnegie Mellon University, backs what unapologetic huggers have always known: Even the most casual embrace can help to lower stress, boost immunity and promote a better night’s sleep. Cuddling up with a stuffed animal is a part of everyday life for 43 percent of American adults, with men taking the lead. Befriending a plush toy is part of some trauma recovery programs and has a soothing effect on those navigating the dark waters of grief, loss and chronic anxiety. Snuggling up under a warm, weighted blanket is also akin to a hug, and has benefits much like the real thing. Holding and being held strengthens the body’s defense systems, as well as romantic partnerships, friendships and our relationship with ourselves. Opening our arms can foster the spiritual discipline of not only giving, but receiving—a vital requirement in self-care. In a time of chaotic uncertainty, isolation and change, hugs can be medicine; they can also be a powerful metaphor and reminder to remain open, willing and beautifully human.

Health and Happiness Workshop – 7-8:30pm. Learn effortless techniques to manage your stress and increase your energy levels. The Art of Living brings you this free holistic and integrated workshop which will provide unique tools and techniques which help combat stress accumulated in our daily, modern life. Through breathing techniques and meditation taught in this workshop one feels light, energetic and enthusiastic to take on life. Free. Eventbrite.com/e/Health-And-Happiness-Workshop. Mile Square Theatre – Streaming on demand through Sep. Mile Square Theatre presents the cinematic filming of its world premiere production of Sarah Weber Gallo/dance theatre’s The Magic Hour. Dancers fling themselves through a scary/happy/sad dreamscape in search of how to be, how to make an impact, and how to fade away in this ecstatic new dance theatre work. The Magic Hour attacks the existential problem of unstoppable time with ferocious energy as the performers grasp at immortality. Winner Best Feature Film – NYC Indie Theatre Film Festival 2021. Free; reserve tickets on line. Mile Square Theatre, 1400 Clinton St, Hoboken. MileSquareTheatre.org.

TUESDAY, NOVEMBER 2 Art Classes for Kids – Through Nov. 10am-1pm. 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, first-served. Hoboken Historical Museum, 1301 Hudson St, Hoboken. 201-656-2240. HobokenMuseum.org. Italian Level I –Tues and Wed through Nov 12. 6:30-7:30pm. This course is following the Communicative Approach. Classes will be focused on achieving specific communication goals, while building grammar skills. The course is structured in order to ensure the concept learned in the beginning are reinforced with each subsequent class, in order to enhance language retention. Instructor: Gabriela Fossati. $80. Info, registration: AMuniz@hccc.edu. Hudson County Community College, Department of Continuing Education, 161 Newkirk St, Jersey City. 201-360-4246. HCCC.edu/ContinuingEducation.

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.

MONDAY, NOVEMBER 15

WEDNESDAY, NOVEMBER 3

Health and Happiness Workshop – 7-8:30pm. Learn effortless techniques to manage your stress and increase your energy levels. The Art of Living brings you this free holistic and integrated workshop which will provide unique tools and techniques which help combat stress accumulated in our daily, modern life. Through breathing techniques and meditation taught in this workshop one feels light, energetic and enthusiastic to take on life. Free. Eventbrite.com/e/Health-And-Happiness-Workshop.

Social Chess and Basic Instruction– Wed through Oct. 7-10pm. An adult social chess night for all levels, and basic instruction is available from 6:30-7pm. In addition to chess club, Play Hoboken offers an abundance of fun activities including golf, billiards, ping pong, board games, darts and more. Food and beverages are available for purchase and it is a BYOB facility if anyone wishes to bring beer or wine. Pay what you can. Play Hoboken, 1012 Grand St, 3rd, Hoboken. HobokenChess.com. Community Knit Night – Wed through Nov. 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, NOVEMBER 4 Mana Contemporary Special Exhibitions – Thu, Fri by appointment. Mana Contemporary’s special exhibitions - 44 Signs of the Times, Dawn Clements, Living Large: A Survey, Implied Scale: Confronting the Enormity of Climate Change, and Ruth Hardinger: Transcending Fields - are currently on view by appointment only, through engaging tours. Reserve your spot online. Mana Contemporary, 888 Newark Ave, Jersey City. ManaContemporary.com. Farmer’s Market – Mon & Thu through Nov. 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. Creativity Workshop – Inspiration Trap – Thur. through Nov. 6, 7, and 8pm. This unique workshop seeks to reclaim our inspiration and imagination, rethink the unthinkable. It is ideal for people working in the creative arts as well as students, entrepreneurs, team managers, corporate leaders and anyone looking to implement their creative vision. Feel free to bring along a personal object, a piece of clothing or even a small piece of furniture to play with during this hands-on experiment in innovative thinking. Please sign up for the sessions on Eventbrite. $30. Issyra Gallery, 300 Observer Highway, Hoboken.

Virtual Carbohydrate Counting For Persons with Diabetes – 6-7:30pm. Jennifer Meyers, RD, and Deanna Schweighardt, RD, registered dietitians and certified diabetes care and education specialists with the Center for Diabetes Wellness and Prevention, lead the discussion. The class will focus on how carbohydrates affect blood sugars, review carbohydrate counting skills, identify portion size as well as discuss label reading and tools to assist in accurately counting carbohydrates. To register RWJBH.org/Events/Event/?Event=6564.

Hoboken Talks – Thur. through Nov. 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. 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.

FRIDAY, NOVEMBER 5 Friday Storytime at the Museum – Fridays 10:30-11:45am. Museum staff and other guest readers share stories, rhymes and sing-alongs 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.

SATURDAY, NOVEMBER 6 Falun Dafa (Falun Gong) Meditation & Qigong – Sat & Sun through Nov. 6:50-8:50am. A selfcultivation practice based on the Buddha school of teachings, Falun Dafa consists of four standing qigong exercises (similar to tai chi) and a seated meditation. Besides the exercises, practitioners seek to refine their character by improving themselves in everyday life. Pier A Park, 100 Sinatra Dr, Hoboken. FalunDafa.org.

SUNDAY, NOVEMBER 7

SATURDAY, NOVEMBER 20 North Bergen Flea Market & Collectible Show – 9am-5pm. More than 50 exhibitors selling an array of merchandise such as back to school items, handbags, incense and oils, sports collectibles, jewelry, gift items, antiques and collectibles, garage/ tag sale items and more. Fundraiser for NJ Special Olympics. Bergenline Avenue outside Braddock Park between 90th and 79th Streets, North Bergen.

SUNDAY, NOVEMBER 21 Main Street Pops – 11am-4pm. Open-air artisan market provides a public venue in Hoboken for high quality artisans and makers to sell their handmade goods as well as for local residents to enjoy their neighborhood, view art, and engage with one another. Fashion, accessories, jewelry, bath products, pet products, home goods, fine art, photography. Under 14th Street Viaduct, GPS- 1401 Adams Street, Hoboken.

THURSDAY, DECEMBER 9 Celiac Disease & Gluten Free Support Group Meeting – 5:30-6:30pm. Saint Barnabas Medical Center hosts. This virtual group, led by Michelle Pasia, MPH, RDN, Program Coordinator of The Kogan Celiac Center, is for those with celiac disease or gluten sensitivity as well as their loved ones who would like to learn more. It is designed to share and learn about what is new in the gluten-free world through conversation, recipes, tip exchanges and educational presentations. Home chef and pie enthusiast Alicia Fritter from the Madison Area Gluten Intolerance Club will walk through making gluten-free homemade piecrusts. Advanced online registration is required by visiting: RWJBH.org/Events.

Media News For/About Kids – Sun through Nov. 6pm. A radio show hosted by a nationwide team of more than 60 youth entertainment reporters, ages 8 to 21, who attend press screenings, press junkets, premieres and red carpets and other media events. They give you the latest news about media for kids, by kids. Before you spend your hard-earned money at the movies, listen to what they have to say. VoiceAmerica. com/Show/1950/Kids-First-Coming-Attractions.

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FARMERS MARKETS Downtown Jersey City Farmers’ Market – Mon & Thu 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. Hamilton Park Farmer’s MarketThe Farmers’Market began Wednesday, and runs weekly through the fall. The hours will be from 4pm to 7pm. Hamilton Park, 8th Street at Jersey Avenue, is easily accessible on foot from Jersey City PATH stations located at Grove Street and Newport. Check the website for a list of vendors and products for sale. HPNA.WildApricot.org/Farmers-Market. HDSID Farmer’s Market The Historic Downtown Special Improvement District Farmers Market is open year-round, and the summer/fall session, begun in April, runs Mondays and Thursdays from 4-8pm. The location will remain at the Grove PATH Plaza, Newark Ave and Grove St, but will also include the “first green” area of the NewarkAvenue Pedestrian Mall. Check the website for a list of vendors and products for sale. JCDowntown.org. Hoboken Farmers Market The Hoboken Farmers Market on Tuesdays from 2-7:30pm. It will be located between Fourth and Fifth Garden Street on the east side of Church Square Park near the Demarest School. The Farmers Market is sponsored by the Quality of Life Coalition. Vendors in attendance will include Union Hill Farms, Roger’s Seafood, Melick’s Town Farm, Circle Brook Organic Farms, Pickle-Licious, Gourmet Dried Fruit and Nuts, and Hoboken Farms. Paulus Hook Farmers Market Paulus Hook Farmer’s Market is located at the end of Washington Street in the Morris Canal State Park next to the Korean War Memorial, in Jersey City. It is open on Saturdays from 10am to 4pm December (closes after Christmas). For more information: PaulusHook.org. Secaucus Green Farmers Market Green Farmers Market is a retail store rather than an outdoor market, but some customers love it. “I actually drive from Fort Lee to Secaucus for my produce,” wrote one Yelp customer. It’s open from 8am to 9pm daily at 101 Plaza Center in Secaucus. Call 201-866-1200 for more information. Uptown Farmers Market The City of Hoboken will host the Uptown Farmers Market every Saturday, from 9am to 2pm, under the 14th Street viaduct between Grand and Adams Streets, Hoboken. The market will have a variety of fruits, vegetables, and other local products. Some of the vendors in attendance are Stony Hill Farms, Cotton Cattle, Hoboken Farms, Roger’s Seafood, Picklicious, Choc-O-Pain and Paolo’s Kitchen. To add to the fun, there will be live music on some days. Van Vorst Park Farmer’s MarketVan Vorst Farmers Market, Van Vorst Park, Montgomery and Jersey Avenue, Jersey City, opened in May and will be open until December on Saturdays, 8am to 2pm. This seasonal open-air market offers a wide variety of goods, including fresh organic and conventional fruits and vegetables, baked goods, seafood, fresh mozzarella, pickles, and flowers. Bayonne Farmers Market Tuesdays, 2-7pm. It is on 23rd between Broadway and Demonte Drive in Bayonne.

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Hudson County

NAHudson.com

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 7.

FAMILY

PUMP HOBOKEN

401 Bloomfield Street, Hoboken, NJ Boutique Pilates & fitness studio located in midtown Hoboken, offering smallgroup Pilates, reformer, mat classes and one-on-one sessions (virtual until studio re-opens). With a belief that every body is unique, Pump maximizes every workout with dynamic movements that work multiple muscle groups simultaneously. Strengthen your body and soul and view their virtual schedule.

HEALTHY FOODS

ALPHAKEY CLUB

BUSY BEE ORGANICS

Virtual Based Jersey City, NJ info@alphakey.club • AlphaKey.club

451 Palisade Ave, Jersey City, NJ 201-656-5065 BusyBeeOrganics.com

A foundation in reading is the classic predictor of academic success. But there are also certain character traits— like confidence, gratitude, integrity and patience—that are critical to success in the classroom and in life. AlphaKey Club is a holistic educational program and interactive workshops founded by ShalomIsrael Diggs, a Jersey City teacher, dancer and artist, who teaches those foundational qualities right along with the ABCs.

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.

FASHION ONE/SOL

1422 Grand Street, Suite 3A Hoboken, NJ 201-809-9401 • BeOneSol.com ONE/SOL is a lifestyle boutique devoted to the wellness scene. It offers beautiful clothing and accessories to add confidence and color to someone’s wardrobe, and is also a unique haven for events, bringing all types of people and their fabulous energy together to experience parts of themselves... variations of wellness that can propel them to truly find “what makes their SOL happy”.

FITNESS PRIME CYCLE HOBOKEN

70 Hudson St, Hoboken, NJ 201-683-6956 • PrimeCycle.com Prime Cycle Hoboken is now offering more than 25 outdoor classes a week—from early morning to midday to evenings, including Saturday and Sunday mornings—on the Hoboken Little League field, on 5th Street.

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.

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, page 2.

PLANT BASE JC

370 Pacific Ave, Jersey City, NJ 551-256-3868 • PlantBaseMarket.com An ethical, vegan, zerowaste market and restaurant offering a full-vegan, allday 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. Treatments may include 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. See ad, page 19.

HABIT DISRUPTION THERAPY

Kevin Munhall m.AmSAT Hoboken, NJ 316-461-7660 • HabitDisruption.com Identify the seemingly harmless habits of tension that we all carry with us throughout the day that can lead to aches, pains, and injury. Specialist, Kevin Munhall, will help relieve this tension and teach you how to move in line with how you are designed, with freedom and ease. By changing these habits, you are able to get to the root of the issue and can address what actually causes the pain instead of waiting for it to arrive.

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.

INSPIRED TO HEALTH

85 Maple Street #3L, Weehawken, NJ 201-344-6448 • InspiredToHealth.net Dedicated to helping women de-stress and lead more healthful lives, Lorraine Giordano offers the following treatments: Quantum Touch, Quantum Energy Transformation, Reiki, Quantum Allergy Release, Age Clearing and Energy Medicine. Also specializing in helping women with female reproductive issues and helping them connect to their sacral chakra; an energetic center linked to emotions, self-care, creativity and passion. She also offers Akashic Record readings.

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.

JC BUMP AND BABY Jersey City, NJ JCBumpAndBaby.com

JC Bump and Baby connects moms through support groups, yoga classes and workshops.

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.

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LOTUS GENESIS WELLNESS CENTER 7000 JFK Boulevard East Galaxy Mall, Ste. M-15, Guttenberg, NJ 201-210-4764 • LotusGenesis.com

A holistic sanctuary offering a team of healers, therapists, mind-body experts and a naturopathic doctor, who combine various modalities from energy healing, diet and nutrition, to hypnotherapy and body work. Lotus Genesis offers a full line of wellness services, from detox and weight-loss programs, to caring for more complex medical issues. Their unique focus and approach to addressing root causes allows for rapid and long-term wellness. See ad, page 14.

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.

NALU CHIROPRACTIC

Dr Sura Devi 75 Montgomery Street, Ste. 201, Jersey City, NJ NaluChiro.com Nalu Chiropractic is a holistic family practice with a special focus on Women’s Health and Healing. Providing unique, honoring and gentle care - body alignment for a happier and healthier life. Specializations include: fertility, pregnancy, postpartum recovery, motherhood and pediatrics.

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.

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Hudson County

NAHudson.com

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 201-551-7154 • VictoriaReed.Info@gmail.com VictoriaReedMassageTherapy.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 29.

OUTDOORS A SMALL GREEN SPACE Jersey City, NJ ASmallGreenSpace.com

A Small Green Space is an urban garden design firm, specializing in designing, installing and maintaining small city spaces.

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.

PAWTANICALS

7622 Broadway, North Bergen, NJ 201-520-3036 • Pawtanicals.com Pawtanicals was established to give pet owners the accessibility of washing their pets without space constraints–as they normally would do at home in their bath tubs. It allows for pet owners to create a stronger bonding experience while simultaneously making their pets feel safe and secure having their owners personally wash them.

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ACROSS 1 Food substances that can be metabolized to give energy and build tissue 6 Order not to resuscitate, abbr. 8 Moon of Jupiter’s 9 Anti-oxidant rich berries 10 Excessive consumption of this common food ingredient can have severe consequences for your health 12 Computer-screen pixel 13 Robust energy 15 Allicin-rich vegetable 16 Junction points 17 Couple 19 Nutrient rich green vegetable 23 Sparked 25 Excellent salad vegetable 27 Bare 30 Connection 31 Relating to an ancient medical treatise on the art of healing and prolonging life

DOWN 1 Organs of smell 2 Cancer causing element in cigarettes 3 With respect to private feelings 4 Compass direction 5 A neurotransmitter 6 End physical life 7 Rejection words 11 Thanks 12 Medical man 13 Relating to ancient Hindu scriptures 14 High-protein soup 17 Basis of a vegan diet 18 Oxygen plus nitrogen 20 Popular 21 Also called 22 Garden tool 24 Large food fish 26 ___ Dhabi, emirate 27 Thanksgiving month, abbr. 28 Youngster 29 Winter mo., for short

Across Down 1 Food substances that can be metabolized to 1 Organs of smell give energy and build tissue 2 Cancer causing element in cigarettes 6 Order not to resuscitate, abbr. 3 With respect to private feelings 8 Moon of Jupiter's 4 Compass direction 9 Anti-oxidant rich berries 5 A neurotransmitter 10 Excessive consumption of this common 6 End physical life food ingredient can have severe 7 Rejection words consequences for your health 11 the Thanks Join Largest Online Community of 12 Computer-screen pixel 12 Medical man 13 Robust energy Holistic-Conscious Singles who value 13 Relating to ancient Hindu scriptures 15 Allicin-rich vegetable Authentic & Loving Relationships 14 High-protein soup 16 Junction points Natural Health 17 Basis of a vegan diet & Sustainable Living 17 Couple Living a Conscious Life Honoring Diversity 18 Oxygen plus nitrogen 19 Nutrient rich green vegetable 20 Popular 23 Sparked 21 Also called 25 Excellent salad vegetable 22 Garden tool 27 Bare 24 Large food fish 30 Connection 26 ___ Dhabi, emirate 31 Relating to an ancient medical treatise on 27 Thanksgiving month, abbr. the art of healing and prolonging life 28 Youngster 29 Winter mo., for short

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Hudson County

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