December 2021

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HEALTHY

LIVING

HEALTHY

8LOVE TYPES OF

PLANET

Healthy

HOLIDAY Recipes

THE BEST BOOKS FOR KIDS Gift Choices that Can Open up Worlds

CIRCLES OF HEALING The Power of Gathering in Community December December 2021 | Hudson County Edition | NAHudson.com

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 NATA24. 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.

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December 2021

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HEALTHY LIVING HEALTHY PLANET

HUDSON EDITION PUBLISHER Claire Byers EDITOR-IN-CHIEF Tina Woods

EDITOR Allison Gorman

MARKETING Carolyn Coogan

SALES Roger Dubin

DESIGN & PRODUCTION Julee Bode

CONTACT US P.O. Box 2085, Hoboken, NJ 07030 Ph: 201-798-3236 NAHudson.com

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letter from publisher

The Power of Intention

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very December I use this space to set an intention for our Natural Awakenings community—a reminder to remove ourselves from the chaos of the holidays and come back to the present moment, to focus on and fill ourselves with the peace, love and joy surrounding us.

Natural Awakenings Hudson is setting the intention to provide you with a moment of mindfulness and peace. The thoughts below capture that intention. I hope you’ll take a quiet moment to read them and take its healing message into the holidays and the New Year. It all starts with you. Sending the feelings and energy vibrations outward will make this a more peaceful and mindful world.

In health and happiness,

Publisher@NAHudson.com

The gift of love The gift of peace The gift of positive intention May all these be yours during the holiday season.

Natural Awakenings is a family of 50+ healthy living magazines celebrating 27 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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Contents 22 14 CIRCLES OF HEALING

The Power of Gathering in Community

16 AMP UP IMMUNITY Proven Boosters for Good Health

18 THE SWEET DANGER OF SUGAR

Ways to Enjoy Healthier Holiday Fare

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21 THE 8 TYPES OF LOVE

Happiness and maturity come from different kinds of loving relationships

22 HOLIDAY ZEN

Stress-Free Fitness and Self-Care

24 GREENING THE HOLIDAYS

How to Celebrate Sustainably

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26 THE BEST BOOKS FOR KIDS

Gift Choices that Can Open Up Worlds

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact Roger at 917-699-6492 or email MrNaturalNYC@gmail.com. Deadline for ads: the 15th of the month.

28 TOYLAND FOR POOCHES

Choosing Safe Playthings a Dog Will Love

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DEPARTMENTS 6 news briefs 10 health briefs 11 global briefs 12 eco tip 16 healing ways 18 conscious

eating

22 fit body 24 green living 26 healthy kids 28 natural pet 30 calendar 32 resource guide 35 crossword December 2021

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news briefs

State Commits Funds for Essex-Hudson Greenway

Divinity Roxx Releases Family Hip-Hop Album

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For more information, visit EssexHudsonGreenway.org.

For more information, visit DivinityrRoxx.com.

ast month New Jersey Gov. Phil Murphy announced that the state will spend $65 million to purchase land for the completion of a rail trail linking Hudson and Essex counties. The funding commitment ensures that an August 2020 deal to procure the land will not expire in January.

What is currently being called the Essex-Hudson Greenway will be built along nine miles of overgrown railway that was NJ Transit’s Boonton Line. Once complete, it will give runners, walkers and cyclists a protected travel route between Jersey City and Monclair.

In addition to providing a more eco-friendly means of traveling between cities, the linear park will provide more outdoor and exercise opportunities for residents of the smaller towns along its path.

In announcing the funding commitment, Murphy said he expects the project will be considered one of the state’s top five accomplishments 30 or 40 years from now. Still, he was quick to admit that the land was now equivalent to “a rough-cut gem,” as more funding will be required to bring the project to fruition. Among the work to be done is environmental remediation of brownfields as well as strengthening of more than a dozen older bridges.

est New York bassist and songwriter Divinity Roxx has released a new hip-hop album for families, Ready Set Go!, with eight original songs that show kids the power of positivity. Best known as the bass player with Beyoncé’s all-female band, Divinity wrote the songs to encourage children to “move and groove to their own beautiful beat.”

She also just published two Scholastic picture books based on her songs “Happy and Healthy,” a celebration of life and health, and “Me + You,” a look at the meaning of family. Each book is illustrated by NaShantá Fletcher and contains a link to the corresponding song.

Ready Set Go! is now streaming everywhere, including bandcamp, Apple Music, Spotify and Amazon.

NPR recently reviewed the album, saying, “While unabashed positivity runs throughout Ready Set Go, Divinity also includes a song called “Love, Love, Love” that recognizes sometimes families argue.

‘Whenever humans come together, there’s always some kind of conflict you’re going to face,’ she says. ‘But if you can rest on the fact that you love each other and respect each other when you are expressing your differences, that love is what’s going to keep you bonded.’ Wise words for grown-ups too.”

CELEBRATING 27 years in THE business of

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Atlas Drug and Nutrition Provides Nutrition Counseling

Sushi-Rolling Class at Saku Hoboken

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s a traditional and alternative medicine pharmacy and nutrition center, Atlas Drug and Nutrition provides custom compounding and in-depth personal health counseling to patients in North Bergen and beyond. Among its specialties are bio-identical hormone replacement and nutrition counseling— educating people about the role food plays in their health, and how they can heal their body through simple dietary changes.

“Whether you need help with weight loss or managing your diabetes, or are just feeling a little off, we can help,” says owner and pharmacist Tony Ortiz. “As pharmacists, our extensive training in biochemistry allows us the ability to examine disease. As clinical nutritionists, we can target nutrients and suggest lifestyle changes and ways to balance hormones through diet.”

Compounding pharmacies mix prescriptions that aren’t available in commercially prepared formulations. They can offer them in more convenient forms, such as capsules, liquids, creams, gels, nasal sprays, suppositories and even lollipops. Atlas offers more than 40 custom flavors, which can encourage picky children to take their medication, Ortiz says.

Atlas also provides home delivery, emergency services, durable medical equipment, UPS, USPS mail and sundries.

Location: 8416 Kennedy Blvd., North Bergen, NJ. For more information, call 201-869-5990, email atlasdrugs@gmail.com or visit AtlasDrugAndNutrition.com.

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n Tuesday nights through February 1, Saku Hoboken is offering a sushi-rolling class. Over an hour and a half, students will learn to make three types of rolls, as well as rice vinegar for sushi rice. “All you need to bring is yourself and your hunger to learn,” says owner Daniel Grey.

The class is taught by Bridget-San, a CIA graduate and apprentice of head sushi chef Eddie-Sensei. Students will make a tuna roll (seaweed outside); California roll (rice outside); and salmon avocado handroll (rolled without a sushi mat). For an additional cost, students ages 21 and older can order drinks to enjoy while they learn to roll.

Saku Hoboken opened in November 2018. It is known for its innovative sushi, eclectic cocktails and extensive sake, wine and beer list. A popular date night spot for locals, it specializes in new Japanese and Asian fusion cuisine.

Grey notes that sushi is a lean source of nutrition, including omega 3 fatty acids.

“Think of sushi as a supplement, providing these muchneeded healthy fats, particularly when the other choices contain fats that don’t support good cardiovascular health,” he says.

Cost: $45 (tickets on Eventbrite). Location: 936 Park Ave., Hoboken, NJ. For more information, visit SakuHoboken.com.

Love one another and help others to rise to the higher levels, simply by pouring out love.

Love is infectious and the greatest healing energy. ~Sai Baba

CROSSWORD SOLUTION Crossword Puzzle on Page 35

DrLMSteinberg.com • BiologicalDentistsOfNJ.com

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news briefs

Maternal Resources Offers Zoom Childbirth Class

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aternal Resources, which provides OB/GYN resources for pregnant women throughout the New Jersey-New York City metro area, will host a childbirth class via Zoom at 8 a.m. December 12. Participants will learn what to expect during childbirth, how their partners can support them, and all about making informed decisions during this important time.

Founded in 2002 in Nanuet, New York, by high-risk perinatologist Dr. Yaakov Abdelhak, Maternal Resources now has offices in Hackensack, Howell, Jersey City and Hoboken. It is affiliated with Hackensack University Medical Center.

With their integrative NatureBack approach to pregnancy, the team at Maternal Resources aims to avoid C-sections and successfully carry out vaginal births, even with breech and twin deliveries. It also specializes in preterm labor prevention, managing hyperemesis and caring for women with high-risk pregnancies. The practice has a podcast at TrueBirthPodcast.com To sign up for the childbirth class, email info@maternalresources. org. For more information, visit MaternalResources.org.

Maid In Hoboken Now Hiring

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aid In Hoboken—a residential and commercial green-cleaning service—is now hiring full-time workers. Owner Paul Fried says his company offers several perks for employees, including no nights or weekends, a bonus upon registering, paid vacation, opportunities to advance, monthly and year-end bonuses, and peace of mind that all cleaning products are safe for employees as well as customers.

“Our go-to is a citrus-based cleaning solution, but anything we bring into a home is pet and kid friendly and environmentally friendly,” Fried says. The company has developed a thorough Covidcleaning protocol and also offers free cleanings to people with cancer (visit CleaningForAReason.org).

Fried says he started the maid service in 2013 out of necessity in Hoboken, as he couldn’t find a quality cleaning service for his own personal needs. Since then the business has expanded to include one-time and recurring standard house cleaning; deep cleaning; post-construction cleaning; move in / move out cleaning; office cleaning; Airbnb and vacation rental cleaning services. It offers services across Hoboken, Jersey City, Weehawken, North Bergen, West New York and the surrounding communities.

Location: 50 Harrison St., Hoboken, NJ. For more information, call 201-659-9500, email info@maidinhoboken.com or visit MaidInHoboken.com.

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.

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SHOP LOCAL AcuSculpt Is Natural Weight-Loss Therapy

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any people feel more bloated, exhausted or sluggish this time of year, and they see the scale creep up a bit higher than usual.

AcuSculpt—a combination of acupuncture and massage—can help, says licensed acupuncturist Ani Baran, owner of NJ Acupuncture Center, in Jersey City and Bayonne.

Baran designed and trademarked AcuSculpt as a natural alternative to traditional weight-loss treatment. “It’s scientifically targeted and aims to slim and tone using acupuncture immediately followed by a firm, pressured massage,” she says.

In the first part of an AcuSculpt session, acupuncture needles are strategically placed within predetermined weight meridians to stabilize qi, facilitate energy flow and reduce leptin. Next electro-acupuncture is used to release accumulated or difficult-to-target qui.

The second part is a massage to release retained gas, fluid and bloat in the abdomen and thighs.

“When performed over time, AcuSculpt will stimulate metabolism, regulate your bowels and help fight against fluid retention, bloating and gas,” Baran says. “Of course it’s not a quick-fix, and it should be used consistently while being supplemented by a moderate and healthful diet.”

Locations: 550 Newark Ave., Ste. 201, Jersey City, NJ, and 930 Kennedy Blvd., Bayonne, NJ. For more information, call 201-668-0343, email info@njacupuncturecenter.com or visit NJAcupunctureCenter.com.

coming in january

Health & Wellness Issue

All vendors will be participating in Main Street Pops Holiday Market on Dec, 5, 12 and 19.

Great time to buy family, friends and colleagues original, local gifts.

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 high-quality 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.

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.

Offer: 10% discount on Etsy or Instagram use or mention code NATURALAWAKENINGS10

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

Offer: *New* 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.

SEAZEN SOAP Shop: SeazenSoap.com Connect: @SeazenSoap Local Handmade natural soap for your skin. SEAZEN specializes in all natural products - soap, skin butter, and CBD products to bring humble luxury to your skin and to create time to indulge yourself and cultivate self-love.

Offer: On Instagram and to subscriber list “5 Days 5 Different Deals” starting 12/9 thru 12/13. Plus, this month only-Special Hand Crafted Holiday Soaps “Generosity” and “Wonder”.

Infused with holiday spices and essential oils to deeply nourish and moisturize dry and chapped skin plus the wonderful aroma will put you in the holiday spirit.

December 2021

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andreea ch /Pexels.com

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

Try Damask Rose Extract to Boost Liver Function

wasanajai/AdobeStock.com

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

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

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

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

Avoid Antibiotics to Lower Colon Cancer Risk A clear link exists between taking antibiotics for six months and developing colorectal cancer in the next five to 10 years, report researchers from Umea University, in Sweden. By comparing the records of 40,000 Swedish cancer patients to 200,000 people without cancer, they found that taking antibiotics for at least six months increased the risk of cancer by 17 percent in the ascending colon, the first part to be reached by food after the small intestine. However, no increased risk was found for cancer in the descending colon. Those taking the most antibiotics had the greatest risk, but even a single course was associated with a small, but statistically significant risk increase. “While in many cases antibiotic therapy is necessary and saves lives, in the event of less serious ailments that can be expected to heal anyway, caution should be exercised,” says Umea University researcher Sophia Harlid, Ph.D. ana terevich/Pexels.com

Eat Walnuts to Reduce Bad Cholesterol and Heart Disease

Eat an Avocado Daily to Redistribute Belly Fat

ready made/Pexels.com

health briefs

Holy Smoke!

Green Future

Planting 500 Billion Trees

tom fisk/Pexels.com

The UK tech company Dendra claims their drone can plant two trees per second using artificial intelligence for guidance in an effort to re-green the Earth. Their ambitious goal is to plant 500 billion trees by 2060 with 400 teams of two drone operators and 10 drones per team. The plan would plant 10 billion trees per year 10 times more cheaply than planting by hand, especially in remote areas.

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

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

Forever Chemicals in Indoor Air University of Rhode Island research published in Environmental Science & Technology Letters describes a new technique for measuring the presence of per- and polyfluorinated alkyl substances (PFAS) in indoor air, which found them in kindergarten classrooms, offices, laboratories and a home.

We have known about toxic “forever chemicals” in food and drinking water, and it seems they are also ubiquitous in the air.

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

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

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

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graphic&IllustrAdobeStock.com

global briefs

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Eco-Friendly Tips Make Holidays Green and Bright NALU CHIROPRACTIC Dr. Sura Devi 75 Montgomery St. Ste. 201 Jersey City NaluChiro.com

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here’s a lot to think about during the holiday season—like shopping, decorating, cooking and parties, not to mention cleanup. The Hudson County Improvement Authority is encouraging residents to keep Mother Earth clean too, with eco-friendly holiday preparations and celebrations. Here are a few suggestions from CEO Norman M. Guerra: Recycle cardboard. Nearly 80 percent of Americans shop online, which means an abundance of cardboard boxes. These are high-value recyclables: local governments sell them to third-party recyclers to offset publicly funded recycling costs. Leave these boxes curbside, separate from regular recyclables. Remember to remove any packing materials (packing tape is OK), break them down and remove mailing labels.

Carry reusable shopping bags. These are helpful for in-store shopping and make an ecologically safe option to packaging gifts. “Plastic shopping bags are an environmental nightmare,” Guerra says. “Discarded plastic bags can end up in waterways and are deadly to birds and marine life. Stores across Hudson County have plastic bag recycling bins. Find the location nearest you.”

Recycle real trees. Place the tree curbside any Wednesday in January between 5 and 8 p.m. for Thursday pickup. Don’t wrap or bag the tree, and make sure lights and ornaments are gone.

Real trees are biodegradable and can be reused or recycled for mulch or other purposes. The most ecofriendly option is to purchase a living, rooted tree, which can be planted outside later.

Helpful tip: Dig a hole before the ground freezes to allow for planting after Christmas.

Party prepared. Many party items, such as disposable plates, napkins, disposable cutlery and paper cups and towels, aren’t recyclable and should be placed with household trash. When entertaining, choose plates, cutlery and glassware that can be washed and reused rather than ending up in a landfill.

Recyclable wrapping paper? After gifts are opened, the cleanup begins. Laminated and glossy wrapping paper aren’t recyclable; neither are ribbons. A fun and earth-friendly option is to use recycled wrapping paper that’s embedded with seed (see TheGreenHead.com). Once used, it can be planted in the spring and will sprout into noninvasive wildflowers.

Industry statistics show that 25 percent of additional waste is created over the holiday season, more than any other time of year, Guerra says. To keep Hudson County clean, download the Recycle Coach App for more information on pickup days in every town.

For more information, call 201-324-6222 or visit hcia.org.

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Don’t Wait on the Rate MORTGAGE RATES HIT HISTORIC LOWS

by Tina Woods

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ll of this year I have been helping Hudson County residents relocate to Central New Jersey when they are ready to seek more space, yet still be commutable to New York City. Prospective homebuyers all seem to wonder when it’s the “right time” to buy. Following the

pandemic, we saw home prices reach all-time highs while mortgage rates hit alltime lows. That’s helping offset the higher prices, as lower rates translate into lower monthly home payments, despite the actual purchase price.

Why do those numbers matter?

Because just a quarter-point of interest rate movement can make a big difference in how much a homeowner pays each month.

While some prospective buyers wonder if they should wait for home prices to go down, what they don’t realize is that top economists are projecting interest rates to go up. That would offset any reduction in monthly housing payments and possibly

make those payments higher.

To put that in perspective, a more typical “normal” rate in a healthy market would be closer to 4 percent, says Len Kiefer, deputy chief economist at Freddie Mac. Barring any economic disasters, Kiefer says, rates probably won’t start moving closer to 4 percent until 2023 or beyond.

So for anyone wondering if now is the best time to buy, the answer is yes.

Sources: Realtor.com, Freddie Mac. If you have been considering a move to Central New Jersey, and would like some guidance on what the different towns have to offer, call or text Tina Woods at 973-255-0981.

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

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

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

December 2021

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The Power of Gathering in Community

by Linda Sechrist

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

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

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

Mentoring Each Other Although not always sharing a common geographical location, small 14

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

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

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

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

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Circles of Healing

that have been court-ordered to undergo counseling with Bonar for 29 weeks after their incarceration learn the value of growing together in community. “I initiate the uninitiated who’ve never heard about the powerful impacts of respectful, attentive listening without judgement, giving/receiving feedback and support, and learning about successes and failures in the company of community,” says Bonar.

“Actively engaging the minds, hearts and energy of people participating in community makes experiencing emotional healing possible.

Feeling truly heard and deeply listened to and comprehending life from a multisensory human perception and a sense of oneness can lead to understanding that we are never alone, the universe is alive— conscious, intelligent and compassionate.”

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

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

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

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

Referring to her circle communities as “friends of the heart,” she enthuses, “When I am deeply listening to another or speaking authentically aloud in a circle of trust, I get to hear myself in a way

that I don’t if I’m only listening to what is in my head.”

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

From a sense of peace and clarity, Toms knew that healing occurred because of the circle’s capacity for deep listening. “We know and trust the true genius that each of us is, and we know how to not be afraid for each other when life is in a rollercoaster cycle and we’re at the bottom, but don’t want to pull the brake because we’ll never have the momentum to go back up. This is the power of a circle of friends of the heart who love you,” says Toms, who shares a favorite African saying, “‘A friend is someone who knows your song and sings it to you when you have forgotten it. Those who love you are not fooled by the mistakes you’ve made or the dark images you hold about yourself. They remember your beauty when you feel ugly, your wholeness when you are broken, your innocence when you’re feeling guilty and your purpose when you are confused.’”

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

The process of human and community development unfolds from within each person, relationship and community. According to Cate Montana, of Kula, Hawaii, author of The E-Word: Ego, Enlightenment & Other Essentials, awakening to the illusion of separation, which can happen in community, sparks healing. “The persona of an individual as only a body and mind is the big sleep,” advises Montana, whose life work has been about waking people up to the truth of their essential spiritual nature and giving them tools for a more fulfilling life.

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

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

December 2021

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healing ways

Amp Up Immunity Proven Boosters for Good Health

foxyliam/AdobeStock.com

by Ronica O’Hara

A

s we head into the holidays, a gift that many of us wish for is a strong immune system to protect us not only from serious illness, but also from wintry coughs and sniffles. Robust immunity rests on three pillars, research shows: getting at least seven hours of sleep a night to allow immune functions to reboot; daily exercise to stimulate the production of white blood cells that fight off harmful bacteria and viruses; and plant-based foods to supply the antioxidants and phytochemicals needed to reduce inflammation and keep cells humming happily.

In addition, we can enhance immunity by adding specific adaptogens and mushroom powders into our daily routine. These study-proven substances perform specific functions in the immune system that boost our resistance to illness. As powders, they can be easily added into drinks or foods, and they can also be taken as tinctures or pills.

Modulating Immunity with Adaptogens Used for millennia in China and India, adaptogens are plants 16

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that keep the body in balance by helping it adapt to stress. They interact with the hypothalamic-pituitary-adrenal axis, a complex system of glands, hormones and receptors that helps manage homeostasis, stress responses and energy metabolism. “Adaptogens are a great way to boost immunity, especially if you are constantly sick and run down due to feeling stressed,” says Heather Hanks, a Plymouth, Michigan, nutritionist with USA Rx. Adaptogens typically take two or three weeks to become effective; follow package directions for proper dosage.

Astragalus (Astragalus membranaceus), an herb called locoweed in the U.S., boosts immune function by increasing natural killer cell activity and enhancing the function of macrophages, the “immune sentinels” that reside in tissues. A recent review suggests that longterm use of astragalus might help prevent colds, and taking it for up to six weeks may relieve seasonal allergy symptoms such as runny nose, itching and sneezing. It has also been shown to improve recovery after illness, disease or prolonged stress and to help post-chemotherapy patients regain health. Polish researchers found that rowing team athletes

given 500 milligrams of astragalus root extract each day for six weeks had immune systems that recovered faster after strenuous exercise.

Panax Ginseng, a perennial plant from East Asia, keeps the immune system in balance by regulating its components, including macrophages, dendritic cells and both T and B cells. It improves resistance to illness and microbial attacks, helps counter stress, controls inflammation, improves cognitive functions and has been found effective in the treatment of cancer, neurodegenerative disorders, insulin resistance and hypertension.

Tulsi (Ocimum tenuiflorum), also known as holy basil, “enhances the immune response, protects the body against bacterial and viral infection and promotes clear and comfortable breathing,” says Ameya Duprey, a certified Ayurvedic practitioner in Nevada City, California. Studies show that it also helps prevent liver, kidney and brain injury by protecting against the genetic, immune and cellular damage caused by pesticides, pharmaceuticals and industrial chemicals.

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The Marvel of Medicinal Mushrooms Used medicinally since at least 3,000 BCE, certain mushrooms have been found to have antimicrobial, anti-inflammatory, cardiovascular-protective, anti-diabetic, liver-protective and anticancer properties. They are usually not cooked, but rather taken as a powder that can be added to foods like smoothies, cereals and stir-fries.

Reishi mushrooms increase the activity of killer cells and lower inflammation in white cells, warding off infections. “They are used by cancer patients, as they support a healthy immune system, have antioxidant properties and may prevent or treat infections,” says Linda Strause, Ph.D., an adjunct professor of human nutrition at University of California San Diego, whose husband with brain cancer was encouraged to take the mushrooms as a supplement.

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Cordyceps (Cordyceps sinensi) is harvested from the larvae of caterpillars in the high Himalayas. In a randomized, eight-week Korean study of 79 adults, supplementing with 1.7 grams of cordyceps extract daily led to a significant 38 percent increase in the activity of natural killer cells that protect against infection. It has been used traditionally to treat fatigue, sexual dysfunction, asthma, kidney problems, high blood pressure and weak hearts.

Turkey tail (Trametes versicolor) contains a compound called polysaccharide-K that stimulates the immune system. It also acts as a prebiotic, which promotes the health of the gut microbiome, a key player in immunity. A Harvard Medical School study of 22 healthy people found that taking 3,600 milligrams of polysaccharopeptide extracted from turkey tail mushrooms each day led to beneficial changes in gut bacteria and suppressed the growth of problematic E. coli and shigella bacteria.

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

December 2021

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conscious eating

The Sweet Danger of Sugar ways to enjoy healthier holiday fare

by Christy Ratliff

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

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

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

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

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

Hidden sugars are often found where we least expect them.

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

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

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

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

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

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

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

Tips to Eat Less Sugar

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

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

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

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

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

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

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

Choose whole grains over enriched grains.

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

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

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

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

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

photo provided by allrecipes.com

filling and syrup:

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

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

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

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

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

Baked Apples

Preheat oven to 375° F. Wash apples.

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

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

Bake for 40-45 minutes until tender, but not mushy. Remove baked apples from the 20

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

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

Courtesy of Wellness in the Schools. For more information, visit WellnessInThe Schools.org. roman samokhin/AdobeStock.com

photo provided by allrecipes.com

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

The Eight Types of

Happiness and maturity come from different kinds of loving relationships

by Jorelle Baker

L

ove is one of the most powerful emotions you can experience. It can make you feel invincible when you have it, shatter your world when you lose it, and drive you mad when you’re looking for it.

Movies and shows would have us believe that love begins and ends with family or a romantic partner. But it really involves so much more.

The ancient Greeks identified eight types of love. For this holiday season, let’s discuss each one and how we can express it to others.

1. Philautia, or self-love, means tending to your personal needs and desires. Giving yourself the compassion you deserve invigorates your soul, bringing you inner peace and joy. Don’t beat yourself up when you make a mistake. Treat yourself to a nice dinner, or impulse-buy that thing you always wanted. Be kind to yourself, because at the end of the day, you’ll always be stuck with you.

2. Storge, or familial love, refers to the natural affection between parent and child. This love is built upon acceptance and connection, the knowledge that no matter what, you’ll always care for your family and close friends. Show your love for them by sharing cherished memories of times you’ve spent together.

3. Eros, or passionate love, refers to the instinctive physical pleasures of love. It is primal, powerful and very quick to override our rational sense of logic. It can be as simple as a warm hug, a romantic kiss, or a sensual massage to feel the rush of love flow through you.

4. Ludus, or playful love, refers to the “honeymoon phase” of relationships, the time when new couples want to talk all day and night, teasing one another and forming a bond. Typically seen as a childish form of love, it stimulates our inner child and emotions to just have fun with someone, without complications.

5. Pragma, or enduring love, develops over time. It is a mature love, spanning years of built-up trust, commitment and dedication to one another. When you and your partner have this deep mutual sense of understanding, it stimulates the subconscious— a feeling that you love them so much that they already know.

6. Agape, or unconditional love, refers to selfless love for every-

one. It stems from feelings of empathy for someone else; you are giving them love with no expectation of receiving any in return. While selfless love can be difficult to achieve, it can also be the most powerful type of love, since a small act of kindness can improve someone’s entire day. Showing agape love can be as simple as letting someone vent when they’re stressed, providing a safe space for a someone who’s struggling, or sending a text saying, “I hope you have a good day.”

7. Philia, meaning “deep bond,” refers to love without romance, typically between friends. It stimulates the mind through trust, companionship and support rather than romantic gestures or physical attraction. Not all love involves romantic feelings; it is normal to feel admiration and gratitude for your friends. Show them you care by being supportive when they need it, having stimulating conversations, or writing a letter saying you appreciate their company.

8. Mania, “obsessive love,” is the dangerous side of the emotion, invoking feelings of jealousy, possessiveness and codependency.

Not entirely negative, it is a survival instinct brought on by possibly unresolved past trauma and fear. It’s very difficult to break without professional help, but by focusing on yourself in a healthier mindset and trusting the relationship, it can be overcome and bloom into something better.

It’s important to balance all these forms of love to maintain a healthy spirit and emotionally maturing connections. One person should not be your whole world. Instead, let each form of love be its own world, while you keep your soul open to a universe of loving relationships.

Jorelle Baker is the social media manager, content creator and webmaster for Holistic Pet Care (HolisticPetCareNJ.com). He has always loved writing, sharing stories and personal growth with the goal of continually refining his craft and spreading awareness about mental health. He aims to help open minds and further the spread of knowledge. To connect with Jorelle, email sharpwriter126@aol.com.

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fit body

HOLIDAY ZEN

Stress-Free Fitness and Self-Care

by Maya Whitman

D

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

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

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Cancelling Guilt, Staying Healthy

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With simple strategies, enjoying the office party dessert table doesn’t have to get us off track. “One of the greatest gifts you can give yourself when reaching for a cookie is to be in full approval of eating it.

Let your experience of eating it be clean, present and so free of resistance that you can really experience it,” says Maria Miller, a spiritual life coach in Oceanside, California.

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

Bolstering neurotransmitters through good nutrition can take the edge off the

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

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

For Miller, putting on some music and dancing in the living room is a sure way to get a boost. She is also a fan of guilt-free, unplugged intervals of shut-eye: “Five-to-25-minute power naps are a great way to rest and recharge with a very high return on your investment of time.” During the winter months, it can be easy to turn to screens for distraction and as a way to cope with the stress of the season. Miller reminds us to nourish our souls and get out in nature to “notice the way the weather impacts your body, the way it feels to draw in a breath and how you’re part of a constant exchange with life through each breath you take.”

Inhaling Peace Conscious breathing makes the effects of workouts go further and halts the cascade of stress hormones. “Whatever fitness routine you’re doing is fine, just always breathe through your nose. Mouth breathing triggers cortisol release,” says Ed Harrold, breathwork and performance coach in Draper, Utah, and author of Life with Breath. “When we slow the breath rate, we encourage a relaxation response. We can manage the release of cortisol by inhaling through the nose, slowly from the belly to the collarbone and exhaling slowly through the nose by gently drawing the belly back into the lower spine. This is called diaphragmatic breathing and is our proper breath, even during exercise.”

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

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

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

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

†

LOVE THIS FIND TRUE

HIS T E V O L E FIND TRU Try for FREE at NaturalAwakeningsSingles.com December 2021

23

green living

Greening the Holidays How to Celebrate Sustainably

tanyajoy/AdobeStock.com

by Sandra Yeyati

W

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

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

To conserve energy, use the oven or stove sparingly, opting instead for recipes that employ crockpots, air fryers, pressure cookers, outdoor barbecues or the microwave. For both health and environmental reasons, gently encourage smaller meat portions and fill the plate with scrumptious side dishes. After the party, leftovers can be sent home with guests, turned into next-day lunches and soups or frozen for later use. Compost scraps to keep them out of the landfill.

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Responsible Gift Wrapping Eliminating wrapping paper, bows, ribbons and greeting cards from the holiday equation is a great zero-waste lifestyle choice. Gifts can just as easily be wrapped in fabric, scarves and cloth napkins, or presented inside a reusable shopping bag. Another alternative is to use wrapping materials and greeting cards that are biodegradable, from recycled origins or certified by the Forestry Stewardship Council (fsc.org) to ensure they did not contribute to deforestation. Avoid papers with glitter, foil and other decorations that may contain nonbiodegradable, petroleum-based elements. Glitter is usually made from plastic, contributing to the microplastics problem. When recycling, remove tape, bows and ribbons.

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

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

Thoughtful, LifeAffirming Gifts Environmentally responsible holiday shopping takes many forms.

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

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

Consider gifts that encourage loved ones to grow their own fruits, vegetables and herbs; plant shade trees in their backyards; and nurture flowering plants that support bees, butterflies and other pollinators—green-thumb gifts like herb planters, wildflower seed packets, garden tools, utility gloves and vegetable-growing instruction books.

Reusable Gifts that Ditch the Plastic

These reusable gifts make it easy and fun for recipients to be kind to the planet year-round by reducing our devastating dependence on single-use, nonbiodegradable plastic that pollutes the environment and harms aquatic wildlife. n Straws made of stainless steel, organic bamboo, silicone, biodegradable paper or glass n Water bottles and insulated containers made of stainless steel or glass n Food bags, wraps and bowl covers made of beeswax, silicone, cotton or canvas n Stainless steel plates and bamboo utensils for sustainable picnicking n Zero-waste shampoo, conditioner and body wash bars Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@gmail.com.

Give a Gift to Mother Nature Easy Ways to be More Eco-Friendly this Holiday Season

by Angelina Capalbo

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ooking for some easy ways to be more eco-friendly this holiday season? Here are a few ideas.

Choose recyclable gift wrap. “Generally, if you can scrunch it up and it stays in a tight ball, it is paper-based and can be recycled,” according to the American Forest and Paper Association. Consider using what you have at home, like newspapers or even maps.

Buy recycled greeting cards. Making the switch to cards made from recycled paper will reduce the amount of virgin paper used and save countless trees. Avoid glossy cards or ones protected by plastic, as they cannot be recycled.

Try reusable gift packaging. From fabric gift bags to mason jars, reusable totes and Stasher bags, packaging that can be reused is a gift that keeps on giving.

Wrap with fabric. Go on YouTube to learn the Japanese art of furoshiki—or, even simpler, wrap a gift in a cute kitchen towel, as part of the gift.

Recycle it all. Jersey’s own TerraCycle recycles the “unrecyclable” for global brands, repurposing items such as used or broken ornaments, wrapping paper, string lights, tinsel, garland, ribbons, bows, balloons, banners, party hats, party blowers, party glasses, costume masks and other decorations used for celebrations. Their Holiday Decoration boxes start at $131.

Go digital. Send electronic holiday greeting cards (e-cards) to save time, money and paper.

As far as gift buying goes, remember these three concepts: Local: Whether the gifts are local to you or the giftees, the holidays are a big opportunity to support small businesses.

Thrift: Why buy new when you can buy second-hand?

Experience: For that someone who has it all, buy experiences!

Angelina Capalbo, founder of the former Organic Good Market, the online local retail store. She continues to be a sustainability advocate and socially conscious consumer sharing her tips and ideas with others.

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healthy kids

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

goodluz/AdobeStock.com

by Sandra Yeyati

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

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

To encourage childhood reading, it’s helpful to have a variety of books around the house and to set aside reading time every day. “It costs nothing to check out a pile of 25 books at the library, take them home and try them,” says Maeve Knoth, a librarian at Phillips Brooks School, in Menlo Park, California. When buying books, she suggests consulting librarians and booksellers for recommendations, as well as relying on book awards such as the Newbery or Caldecott medals, and on book lists compiled every year by reputable organizations and committees, notably the Association for Library Service to Children, a 26

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division of the American Library Association.

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

ted for accuracy.

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

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

“The reader might be young, but they’re not dumb. They just haven’t had lots of experiences yet. If a book concludes with one narrow solution to a child’s problem, then I would say it’s not that useful or successful,” says Knoth, a frequent contributor to The Horn Book, a resource for children’s book reviews and articles.

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

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

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

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

Local Author Uses Light Touch to Build Healthy Habits

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ew Jersey author Aleksandra Starling, has written three new books for children ages 3 to 8. With a bachelor’s in psychology from SUNY Purchase and a plant-based nutrition certificate from Cornell, Aleksandra 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.

Aleksandra Starling Elephant in the Kitchen! introduces children to fruits, vegetables and sports through a game of hide-and-seek with Al the Elephant. Also, comes with an activity book.

Party in the Fridge? takes a peek at the secret life of fruits and veggies (dancing carrots! a pineapple DJ!). Tornado playfully calls on mess-makers to clean up their act.

Tornado in the Kitchen playfully calls on mess-makers to clean up their act.

Books can be Purchased at: InspiredUniverse.com.

Dr. Juliana Paternina, DPM

70 Hudson Street Hoboken, NJ 07030 1293 Broad St. Bloomfield, NJ 04003

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natural pet

Toyland for Pooches Choosing Safe Playthings a Dog Will Love

by Karen Shaw Becker

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pet parents practice trial-and-error to determine what type their dog prefers—and which are safest—from a mind-blowing selection of tugs, balls, discs, chews, puzzles, squeaky or stuffed toys and more. Because many pet stores welcome dogs, some pet parents even bring their four-legged family members along and allow them to sniff out their favorites.

It’s important to select a dog’s toys carefully, because not every option is a good choice. For example, some dogs, especially large breeds, tend to rip soft toys apart within seconds to taste-test the stuffing.

There are also dogs that can swallow small soft toys whole. A pup’s temperament, size and

age all play a role in determining which toys are safe, and there are also considerations based on the toy itself, such as materials used, size, shape and more.

Potentially Toxic Toys Pet toys are not regulated, so they can be made with virtually any material. Plastic toys, in particular, can be dangerous, because many contain endocrine-disrupting chemicals such as phthalates and bisphenol-A (BPA). Old or weathered toys such as those left outside leach higher concentrations of harmful chemicals.

While BPA-free toys are available, the toxin may have been replaced with similar—or even more toxic—chemicals, including bisphenol-S (BPS), so “BPA-free” unfortunately isn’t a reliable indicator of toy safety.

Other adulterants found in dog toys include

Arno/AdobeStock.com

ost healthy dogs retain their love of play throughout their lives. Because canine family members can be loosely compared to perpetual human toddlers, it makes sense that they enjoy playtime no matter their age.

Most dogs are also fascinated, at least temporarily, with toys made just for them.

Some love to chase a ball or Frisbee and others like a good game of tug or stuffed toys. Most dogs seem to enjoy playthings that squeak when they bite them, possibly because the noise brings to mind the sound of captured prey, or perhaps because pet parents give their dogs extra attention when they “get their squeak on”.

Most dogs in the U.S. have lots of toys, and many

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heavy metals like lead and formaldehyde.

When looking for new toys, choose those made in the U.S. out of 100 percent natural rubber, organic cotton or other eco-friendly and contaminant-free materials. Try the sniff test. If a toy being considered smells strongly of chemicals, put it back. Testing shows that some tennis balls made for pets contain more contaminants than those made for sports.

The best toys for pets are usually handmade by individuals or very small companies and can be found at local farmers’ markets or sold regionally in small, independent pet stores. There’s no plethora of companies that produce 100 percent organic toys, but some great, all-natural toys can be found online.

What Dogs Seem to Prefer Researchers have discovered that regardless of the type of toy, once a dog is completely familiar with the sight, sound, smell and feel of it, boredom can set in. In addition, we may want to avoid “indestructible” toys the dog can’t make a dent in, because they enjoy toys they can pull apart and destroy, or those that are edible.

Offering a dog easily destroyed toys isn’t ideal, either, as they may accidently or intentionally ingest some of the non-edible pieces.

A good alternative is recreational bones (large, raw chunks of beef and bison femur bones), which are quite enjoyable to most dogs, even though they’re not technically toys. Lick mats that hold a soft food treat are also a great environmental enrichment choice for dogs that tend to destroy toys quickly.

Treat-release puzzle toys, toys meant to be chewed and those that make noise or are edible (like a nontoxic dental bone) can also be good options, while toys that are hard, unyielding and silent will probably not be a big hit.

Don’t underestimate our human ability to stimulate a dog’s interests. A session of playtime—playing fetch, tug-of-war or hide-andseek—will be far more stimulating to the pup than any toy could be.

Veterinarian Karen Shaw Becker has spent her career empowering animal guardians to make knowledgeable decisions to extend the life and well-being of their animals. For more information, visit DrKarenBecker.com.

Tips for Selecting Safe Dog Toys These guidelines compiled by VetStreet.com are recommended by veterinarian Karen Shaw Becker to help in choosing toys that will keep a dog not only happy, but safe. n Choose toys that are the right size for your dog. Giving a small toy to a large dog poses a risk of inhalation and choking. Small balls are especially dangerous, as they can easily become lodged in your dog’s trachea. Generally speaking, you should choose large toys for large dogs and smaller toys only for smaller dogs. n Avoid toys that have small parts that can be chewed or pulled off and those with sharp edges or that can be chewed into sharp points. n When playing fetch, avoid toys that are heavy or hard enough to damage your dog’s teeth or injure him. n If your dog likes to de-stuff toys, be sure he’s not eating the stuffing. Some dogs really enjoy stuffing-free toys.

Toys That Require Close Supervision n Long, rope-like or tug toys, since they can become wrapped around your dog’s neck n Squeaky toys if your dog likes to play “rip out the squeaker” n Battery-operated toys, because if your dog manages to get the batteries out and swallows them, it can result in battery toxicosis n Tennis balls, which can be a choking hazard for large dogs, and the abrasive fuzz may wear down the teeth of an aggressive or persistent chewer n Frisbees and similar flying discs that may cause your dog to jump up and twist simultaneously, which can lead to leg and back injuries

Toys to Avoid n String, ribbon, pantyhose, socks and rubber bands, all of which can be swallowed and cause life-threatening complications in the digestive tract n Children’s toys (such as stuffed animals); they’re not designed to withstand the type of play dogs engage in n Toys stuffed with beads or beans n Rocks and sticks n Containers (including bags) large enough for your dog to put his head in; if it becomes stuck, he can suffocate n Tug toys for dogs with neck or back problems, such as herniated disks n Rubber toys with a hole in only one end, as they can form a vacuum that catches your dog’s tongue n Rawhide chews aren’t recommended for several reasons, including that they pose a high risk of choking and intestinal obstruction

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calendar of events CASA Information Session – CASA volunteers (court appointed special advocates) are ordinary people who have the opportunity to influence a foster child’s life across many significant and far-reaching life concerns such as medical care, academics, and enrichment activities. Individuals with a desire to help children and a willingness to commit themselves to a foster child in need of the unique one-on-one attention of a CASA volunteer.

The first step to becoming a volunteer is to attend an information session. Email Volunteer Coordinator Clare Daley: CDaley@hudsoncountycasa.org.

Social Chess Night and Open Play – Weds 6:3010pm. An adult social chess night for all levels, ages 18 and up. Basic instructions for beginners from 6:30pm-7pm. 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.

Healing Meditation, Restorative Yoga and Reiki – THC is a favorite space to experience healing through connection, meditation, and movement.

We offer guided meditations, Yin Yoga, mat based experiences, rhythm based cycling and expansive workshops to support your healing journey. The Healing Center, 80 River St, Ste 5A, Hoboken.

973-216-2492. TheHealingCenterHoboken.com.

A Message from the Underground: Special Exhibition – Thu, Fri by appointment. Mana Contemporary’s special exhibitions – Message from the Underground, 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.

WEDNESDAY, DECEMBER 1 Joy Of Breathing – Wed through Dec. 6-6:30pm.

The transformational breathing technique works to quickly and effectively allow you to access a deeper, more conscious connection with the body, mind, heart and spirit. Learn to access deep meditative states of consciousness and how to breath naturally and fully with this simple and effective method, and breathe your way to greater health, vitality, peace and joy. Virtual event, free. EventBrite.com.

Community Knit Night – Weds, 7-9pm. Fun conversation and working together by Zoom on fiber crafts! Bring your knitting, crochet, embroidery, spinning, weaving or whatever craft you’re enjoying at the moment. Register online for the event and you’ll be sent the meeting invite which includes the Zoom code as well as the weekly Theme of the Week. ShopYarnia.com.

THURSDAY, DECEMBER 2

Hope and Healing: Virtual Support Group for Post-COVID Patients – Thurs, 6pm. RWJBarnabas Health Institute for Prevention and Recovery’s Hope and Healing Program offers emotional support services, education and community-based resources for individuals and families affected by the COVID-19 pandemic. Through a variety of services, this program aims to assist those impacted by the pandemic to better adjust to their new reality, mitigate stress, review options, develop coping strategies, and, if needed, find linkages to agencies, programs, and other resources in their community. Topics for this group include mindfulness, anticipation/anxiety, the middle space, re-entry and recovery. Free. Zoom Meeting ID: 819 4858 5734. Passcode: 486847.

Hoboken Talks – Dec 2, 9, 16, 23, 30. 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.

Inspiration Trap: A Unique Workshop of Creative Arts – Thur through Dec. 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.

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, DECEMBER 3 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, DECEMBER 4 Headstand Magic – 4-6pm. Known as the “king of the asanas” for its remarkable benefits, SirsasanaHeadstand increases circulation, strengthens the respiratory system and heart, boosts memory, concentration and intellectual capacity, and promotes relaxation. Learn how to safely and mindfully practice Headstand under the guidance of Radha Devi with specific techniques for balancing. This multi-tasking inversion also relieves varicose veins and constipation, counteracts nervous disorders and anxiety. Urban Souls Yoga, 100 Hudson St, 4th Floor, Hoboken. UrbanSoulsYoga.com.

Falun Dafa (Falun Gong) Meditation & Qigong – Sat & Sun through Dec. 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, DECEMBER 5 Love Peace Harmony Healing for Humanity – Sun through Dec 26. 3-4pm. Experience the power of Love Peace Harmony to benefit your health, relationships, and your work life. Acquire powerful new tools for nurturing your health and creating more success in every aspect of your life. Hear from participants who have had life changing results from these simple and practical meditations and selfhealing practices. In these powerful, experiential sessions, you will learn the simple, practical tools of Love Peace Harmony song, meditation, and Tao Calligraphy tracing. These simple, easy to learn

mark your calendar Sunday December 5, 12, 19 11am-4pm

MS Pops Holiday Market A varied collection of local makers and artists offering their unique, hand-crafted creations, fashion, accessories, jewelry, bath products, pet products, home goods, fine art, photography.

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.schedule: FiveLightsCenter.com/Class-Schedules.

Under the 14th St. Viaduct (5th &12th) Lackawanna Ferry Terminal (19th)

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techniques balance and harmonize soul, heart, mind and body. Virtual event. EventBrite.com.

WEDNESDAY, DECEMBER 8

Media News For/About Kids – Sun through Dec. 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.

Hudson ELC Virtual Meeting – 9-10am. Employer Legislative Committee meetings are opportunities for the business community to speak directly with policy makers from throughout the state. Please join us for the next in our ongoing series of updates on current legislative events in New Jersey and Hudson County. The speaker will be the Hon. Steven M. Fulop, Mayor of Jersey City. Also joining will be the New Jersey Business & Industry Association.

HudsonChamber.org/Events.

MONDAY, DECEMBER 6

THURSDAY, DECEMBER 9

Book Club Discussion: The Midnight Library, by Matt Haig – 5:30-7pm. When the death of her cat proves the final straw, Nora decides to check out on life, and finds herself at the Midnight Library. “Even death was something Nora couldn’t do properly, it seemed.” But each book at this library tells the story of a life she could have had. Part It’s a Wonderful Life, part Oona Out of Order, this charming, funny, inventive novel is about regret, the choices we make, and taking the bitter with the sweet. Free; register online. Amelia’s Bistro, 187 Warren St, Jersey City.

Meetup.com/JC-BookClub/.

College Support Group – Mon, 6pm. RWJBarnabas Health Institute for Prevention and Recovery offers emotional support services, education and community-based resources for individuals and families affected by the COVID-19 pandemic.

Through the College Support Group students share experiences, receive support, and enhance personal strengths together. Zoom Meeting ID: 891 5785 0811. Passcode: 149209.

TUESDAY, DECEMBER 7 Children’s Art Classes– Through Dec. 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.

Meditation and Chair Yoga – Tues, 6pm. Through a variety of services, RWJBarnabas Health Institute for Prevention and Recovery offers emotional support services, education and community-based resources for individuals and families affected by the COVID-19 pandemic. Through Meditation and Chair Yoga learn how to calm your mind, reduce negative emotions and manage stress. Free. 929-205-6099. Zoom Meeting ID: 867 5859 1787. Passcode: BHealthy.

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.

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

FRIDAY, DECEMBER 10 Emergence, Mile Square Theatre – Dec 10 and 11.

8pm. MST presents its first in-person performance in nearly 20 months. Broadway star, songwriter and Hoboken local Margo Seibert will present an original solo show filled with musical theatre, folk rock and her own original music. Emergence explores our transformation as we emerge from the pandemic and remember that we are undoubtedly better together. NOTE: Audience members will require to be masked and show CDC proof of valid COVID vaccination or negative test. $30. Recommended for ages 14+. Mile Square Theatre, 1400 Clinton St, Hoboken. MileSquareTheatre.org.

SATURDAY, DECEMBER 11

mark your calendar December 11 & 12

The Kennedy Dancers 2021 Holiday Showcase Dec 11, 7pm: Dec 12, 3pm.

Kennedy Dancers, Inc are happy to announce their return to live indoor performances. The Holiday Showcase will feature performances by the Kennedy Dancers Repertory Company. Additionally, members of the award-winning Kennedy Dancers Inner City Youth Pre-Professional Company will be performing their new choreographies. These young women and men are all scholarship students. Kennedy Dancers will also feature little ballerinas from their dance school. There will be a Holiday/Christmas Treat reception following the performances. $20, $15 for children under 12.

Tickets must be purchased in person at 79 Central Avenue, Jersey City.

Call 201-659-2190 with questions. 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-HappinessWorkshop-Tickets-115874570961.

SATURDAY, DECEMBER 18 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.

Neighborhood Community Dinner – 6-8pm. Join your neighbors from around the Hoboken community for a potluck dinner at (Hoboken Housing). The idea is to build relationships, strengthen community, and tear down the walls that needlessly divide. Free, bring a dish.

Christopher Columbus Gardens, 455 9th St, the entrance is in the rear of the 9th St building, Hoboken. Rev. Matt Lytikainen 201-754-5271. MileSquare.Church.

MONDAY, DECEMBER 13 College Support Group – 6pm. RWJBarnabas Health Institute for Prevention and Recovery offers emotional support services, education and community-based resources for individuals and families affected by the COVID-19 pandemic.

Through the College Support Group students share experiences, receive support, and enhance personal strengths together. 929-205-6099. Zoom: Meeting ID: 891 5785 0811. Passcode: 149209.

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

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SUPPORT LOCAL ADVERTISING

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.

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SMALL BUSINESSES ARE THE CORNERSTONE OF OUR COMMUNITY. LET US HELP YOUR BUSINESS WEATHER THESE TIMES OF CRISIS – CONTACT US TODAY TO ADVERTISE IN OUR NEXT ISSUE:

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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 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

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401 Bloomfield Street, Hoboken, NJ

ALPHAKEY CLUB

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PUMP HOBOKEN

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 27.

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 35.

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

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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 17.

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.

Monthly Crossword

Crossword key on page 7

ACROSS 1 Join together 5 Fruit drink 8 GIs’ entertainment grp., abbr.

10 Green citrus fruits full of vitamin C 11 Not as serious 12 Group that handle medical emergencies, abbr.

13 Include, in a recipe. e.g.

14 Harmful substance to the immune system included in many foods 16 ___-bran cereal 18 Paying attention to what someone else is saying 21 401(k) alternative 22 Panax Ginseng is one 25 Artist equipment 30 Feeling of deep admiration as described in a famous Aretha Franklin song 33 Rushed headlong 34 Signature writer 35 Famous spiritual leader, 2 words 36 Galas

DOWN 1 Work with others to forward good goals 2 Wanderer 3 Relieved pain 4 Another name for holy basil 5 Exercise lightly 6 Honesty- vital quality in relationships and work 7 Musical ability 9 Spanish for yes 14 Glitter 15 Controls 17 Peppermint or chamomile drink 18 Started a campfire 19 Mineral which is a recommended as a remedy for anemia 20 Droop 23 Day before an event 24 Imitate 26 “One Day __ Time”, 2 words 27 Spanish for sun 28 Historical period 29 Hawaiian flower wreath 30 Essential cell strand, abbr.

31 Resort to relax in 32 Complete

December 2021

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