July 2021

E E HEALTHY LIVING FR

EATING WELL

WHY FOOD IS MEDICINE

HEALTHY

PLANET

JERSEY SHORE

PET-FRIENDLY BEACH TOWNS

How to SLEEP Better Naturally

WHY PETS ARE GOOD FOR CHILDREN July 2021 | Hudson County Edition | NAHudson.com

July 2021

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letter from publisher

Doggone, It’s Summer!

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t has been a long-awaited one too. After an endless year of being in lockdown and disengaged from our social norms, we are finally getting back to feeling human again. So with this July issue, we bring you many articles that celebrate summer while supporting your physical, emotional and spiritual well-being—plus something healthy to chew on for your canine pals too.

We all know that good nutrition has a huge effect and healing power on the body. In our beloved Hudson County, there’s a growing emphasis on healthy options in takeout and dine-in in the form of organic, sustainable and locally sourced food. We’re seeing a lot of love and passion shown by a number of small businesses in this area, including many that opened or expanded over the past year, and we’re always pleased to congratulate and highlight them in the pages of our magazine. Make sure to read about Chris and Mary Stokes, owners of the catering company Poor Man Vegan, who just opened a new storefront in Jersey City; and Ron and Virginia Mirante of Bone-In Food, a weekly farm-to-door service that also participates in several local farmers markets, providing meats, eggs, produce and nonperishables direct from organic farmers who focus on soil health and animal welfare. We are blessed to have so many residents striving to make this community a place of health and wellness for all.

Because our pets are a treasured part of our community too, we also have recipes for healthy homemade dog treats and a guide to dog-friendly beaches on the Jersey Shore. If there’s anything we learned from 2020, it’s not to take the simple things for granted. So this summer take advantage of all our beautiful area has to offer and spend some quality beach time with your family and friends, including your beloved four-legged kids. It’s a great way to get out and enjoy nature and all its benefits, and lucky for us, we can be there in no time at all.

In health and happiness,

Publisher@NAHudson.com

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

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12 FOOD AS MEDICINE

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The Healing Power of Nutrition

15 PETER SINGER on

Ethical Eating

16 GROWING FOOD SECURITY

The Benefits of Urban Gardening

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19 THE POWER OF PLAYFULNESS

20 PET HAPPY

How Animals Help Kids Thrive

22 SIZZLING ON THE GRILL Healthy, Sustainable Summer Fare

24 SWEET SLUMBER Natural Tips for Deep Sleep

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26 SOULFUL STRIDES Running as a Spiritual Practice

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28 DOGGY DELIGHTS

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DEPARTMENTS 6 news briefs 10 health briefs 11 global briefs 15 wise words 16 green living 19 inspiration 20 healthy kids

22 conscious

eating 24 healing ways 26 fit body 28 natural pet 30 calendar 32 resource guide

July 2021

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news briefs

Poor Man Vegan Opens in Jersey City

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oor Man Vegan started as a small catering company in 2019 before finally opening its doors in Jersey City in May 2021.

“It’s been a long road, and I never thought we would actually get here,” says Mary Stokes, who owns Poor Man Vegan with her husband and fellow Jersey City native, Christopher. “We wanted people to see that vegan food can be tasty, filling and budget friendly. We offer dishes that are familiar and comforting for those exploring the vegan lifestyle. My main goal is to keep animals off people’s plates, even for one meal.”

Christopher is the self-taught chef behind all the dishes, like empanadas, mac and cheese, greens, and meatballs in gravy. Mary, the manager, bakes the cupcakes. She’s been a vegan since 2012.

The name Poor Man Vegan started off as a joke, she says.

“When we began dating, it was challenging for me to find things to eat at most restaurants. When vegan food was available, portions were smaller and prices were higher. Christopher often joked that I was the vegan making him a poor man.”

Location: 90 Monticello Ave., Jersey City, NJ. For more info, follow Poor Man Vegan on Facebook and on Instagram @poormanvegan.

Hoboken, Jersey City Launch Seamless Bike Share

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n May 12, Hoboken Mayor Ravi Bhalla, Jersey City Mayor Steven Fulop and Lyft launched a newly unified bikeshare system with a celebratory bike ride from Jersey City Hall to Hoboken’s Pier A. The system will include 820 bikes across Jersey City and Hoboken.

Hoboken is now using Citi Bike as its exclusive bike share operator, while Jersey City is expanding its existing Citi Bike operations into three additional neighborhoods. For the first time, the fleet will comprise both pedal bikes and pedal-assist e-bikes—providing more options to meet diverse riding preferences and allow riders of varying physical abilities to take longer rides, easily climb hills and arrive at their destination more quickly.

“Citi Bike is a proven method of alternative transportation that will instantly provide critical first-mile, last-mile options for our residents and visitors, and substantially improve the quality of life in our Mile Square,” Bhalla said in a statement. “Bringing Citi Bike to Hoboken reflects a commitment that I made to residents when I came into office to improve our bike share system, and I am proud to work with Mayor Fulop and his team to create greater connectivity between our two cities.”

For more information, visit HobokenNJ.gov/resources/bike-share.

CELEBRATING 27 years in THE business of

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Bone-In Focuses on ‘Whole, Local, Sustainable’ Food

Coming Next Month

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or the last several years, Bone-In Food’s mission has been rooted in three words: whole, local and sustainable.

Ron Mirante, the founder of Bone-In, says he started the company as a result of his personal health journey. After being diagnosed with a rare autoimmune disease, Mirante shifted his diet to include only local foods: grass-fed and pasture-raised proteins along with organic vegetables.

A weekly farm-to-door service, BoneIn helps consumers reassess their relationship with food and stay up to date with where their food comes from, he says. They can taste meats, eggs, poultry, produce, perishables and other nonperishables directly from organic, regenerative farmers that focus on soil health and animal welfare.

The company is focused on minimizing food waste through on-demand purchases while continuing to avoid environmental and economical instabilities by sticking to an all-local, sustainable and seasonal market.

Bone-In is currently participating in the following area farmers markets: Asbury Fresh (AsburyFresh.com); West Orange Farmer’s Market (WOFarmersMarket.com); Princeton Farmers’ Market (PrincetonFarmersMarket.com); and New Moon Market Series (NewMoonMarket.com). Customers in New Jersey and New York can also make purchases online for home delivery.

For more information, visit BoneInFood.com.

AUGUST

Back-to-School Wellness Tips Plus: Shamanism Today Boost Happiness & Well-Being

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July 2021

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news briefs

Eight-Class Power Yoga Course Offered in July

C

ertified yoga teacher Riddhi Kaur will offer an eight-session power yoga course Tuesdays and Thursdays from 5:30 to 6:30 p.m., July 6 to 29, at the Journal Square Campus of Hudson County Community College (HCCC), in Jersey City. “This class is perfect for beginners who are just getting into the practice and also for those looking for strength practice,” Kaur says.

Kaur has practiced yoga for 12 years and teaches Hatha-style yoga. She says this class series is designed to explore the fundamentals of a power yoga practice, which combines an intense strength workout and mindful yoga.

Students will learn proper alignment to create the form of each pose, Kaur says.

The workout starts with some light stretches to get students’ bodies ready and ends with cool-down poses. Throughout the class, students will engage their muscles while moving through the flow with their breath. The class will also include guided relaxation to support increased awareness and mindfulness of the breath and body.

Cost: $99. For more information, email Ridhdhi Shah at rshah5698@live.hccc.edu or call 201-360-4224. To learn more about HCCC’s continuing education offerings, visit hccc.edu and type “continuing education” into the search bar.

White Feather Reiki Launches YouTube Channel

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aria Aviles, owner of White Feather Reiki, has launched a YouTube channel where she’ll share information about relaxation, reiki and more, in English and Spanish. “Reiki promotes physical health, emotional balance and mental clarity,” she says.

“It reduces stress by allowing relaxation and restoration of body.”

Aviles, who is also an Energy for Life practitioner, says her path to energy healing began in 2009, when she was working in a corporate environment.

“In 2014, not knowing what I was looking for, that search took me to my first reiki class, which changed my life forever,” she says. “I found a release from stress and from multiple aches and pains I could not get rid of before, as well as an inner peace I couldn’t find anywhere else. I now dedicate my life to helping people who, like me, are looking for answers and don’t know where to find them.​”

She says reiki allows for deep relaxation, which reduces stress and the symptoms of some mental health conditions; lowers the heart rate, blood pressure and breathing rate; and reduces muscle tension and chronic pain.

Location: 8400 River Rd., North Bergen, NJ. For more information, contact Aviles at 201-838-5653 or maria@whitefeathereiki.com, or visit WhiteFeatheReiki.com or Facebook.com/whitefeathereiki.

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USA Chiropractic Provides Walk-In Pain Treatment

D

r. Jason Tirado, owner of USA Chiropractic, in West New York, offers holistic medical treatments for pain, with a business model that allows people to get relief when Dr. Jason Tirado they need it. Walkins are welcome, and his office has a 24/7 answering service for emergencies.

“We realize that people today need to be out of pain, they need to be seen immediately, and they can’t always commit to making an appointment,” Tirado says.

“We try our best to be the best chiropractor in the area, providing short-term care for people with neck and back pain.”

Tirado has been a licensed chiropractor practicing in West New York for more than 20 years. He trained at New York Chiropractic College, where he learned the holistic medical approaches that he incorporates into all of his treatments. In addition to neck and back pain, he treats sports injuries, sciatica, traumas, migraines, and many more chronic and acute conditions.

Currently, USA Chiropractic is running a new patient special of $97 for a first visit, which includes consultation, exam and pain relief treatment.

Location: 6035 Blvd. East, West New York, NJ. Validated parking at the Riviera Condos.

For more information, call 201-453-1555, email info@westnewyorkchiropractor.com or visit WestNewYorkChiropractor.com.

We might think we are nurturing our garden, but of course it’s our garden that is really nurturing us. ~Jenny Uglow

Jersey Shore Pet-Friendly Beach Towns Vacation home sales rose by an average of 16.4 percent last year across the United States, far outpacing total existing home sales, which rose 5.6 percent. New Jersey was well positioned to benefit from that trend. The National Association of Realtors ranked it in the top 1 percent of vacation home states in 2020.

North Jersey residents have access to endless waterfront towns to visit on the eastern coast of the state. And at the following Jersey Shore beaches, they also have the ability to bring the entire family, including their four-legged members, to breathe in the fresh ocean air.

Longport Dog Beach Egg Harbor Township, NJ

Bradley Cove Dog Beach Asbury Park, NJ

Malibu Beach Wildlife Management Center Longport, NJ

This pet-friendly beach can be found at the northern edge of Asbury Park, north of the Surfers Only signs. All summer until Labor Day, dogs are permitted before 9 a.m. and after 5 p.m. After Labor Day there are no restrictions.

Dogs are free to roam this beach throughout the year.

Mantoloking Brick Township, NJ From May 15 to October 1, leashed dogs are permitted on most beaches between sunrise and 8 a.m. and from 6 p.m. to sunset; dogs are not permitted on the Lyman Street beach and accessway or in or upon the North Lagoon area. From October 2 to May 14, unleashed dogs are allowed on all beaches and accessways, but they must be under the control of a responsible owner.

Malibu Beach is an undeveloped beach that provides nesting habitats for several threatened and endangered birds. Leashed dogs are permitted on the beach from 5 a.m. to 9 p.m. year-round.

Poplar Avenue Beach Wildwood, NJ Wildwood’s dog beach offers everything a dog could need. From 6 a.m. to dusk, leashed dogs are welcome on this 1,500-foot stretch. There is also a fenced-in area for dogs to run, and fresh water and clean-up bags are available.

Gateway National Park Highlands, NJ Gateway National Park at Sandy Hook offers a dog-friendly beach on the inlet side of the hook for leashed pets. Leashed dogs are also allowed at Plum Island and Horseshoe Cove year-round from 5 a.m. to 10 p.m.

Source: National Association of Realtors® and New Jersey Leisure Guide Tina Woods, Editor-in-Chief Licensed NJ Realtor® Oldendorp Group • Compass Short Hills, NJ Tina@OldendorpGroup.com Office: 973-845-8362 • Cell: 973-255-0981 Instagram: @tina.woods.nj

Fisherman’s Cove Conservation Area Manasquan, NJ Dogs must be leashed on this 52-acre tract on the Manasquan Inlet, which is used for sunbathing, walking on the beach and fishing.

Brigantine Beach Atlantic County, NJ The North End Beach allows dogs any time. South of this area, dogs are allowed on the beach from October 1 to May 29.

In both areas, dogs must be on a leash no longer than six feet, and owners must clean up after their dogs.

DrLMSteinberg.com • BiologicalDentistsOfNJ.com

July 2021

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health briefs

Use Sunlight and Sleep to Lower COVID-19 Risk

Drink Electrolytes Instead of Water for Muscle Cramps

Resolve Arguments the Same Day for a Happier, Healthier Life

and is linked to heart disease, a weakened immune system, reproductive issues and gastrointestinal conditions.

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ba tik/Pexels.com

yakobchuk olena/AdobeStock.com

icemanj/AdobeStock.com

Two readily available Painful, involuntary muscle cramps natural strategies— have hit 39 percent of marathon sunlight exposure and runners, 52 percent of rugby players sufficient sleep—apand 60 percent of cyclists, studies pear to lower the risks show, but gulping down too much of suffering and dying water has also been linked to the from COVID-19, report condition. The solution might be two new studies. Reto drink an oral rehydration solution searchers from the UK rather than spring water, suggests an Australian University of Edinburgh study in the Journal of the International Society of Sports examined records of Nutrition. Ten men were repeatedly tested with each 2,474 U.S. counties liquid while running downhill in 96-degree heat for from January to April 40 to 60 minutes. When their calves were stimulated 2020 to compare numelectrically to induce cramps, those drinking the oral bers of COVID-related rehydration liquid were less susceptible to the condeaths to levels of UVA dition. “It is possible that drinking a large amount of rays from the sun. They plain water dilutes sodium and other electrolytes in found that people livthe blood and extracellular fluid, increasing [muscle ing in counties with the cramp] susceptibility,” conclude the authors. highest UVA levels had on average, a 29 percent lower chance of dying from the coronavirus. They ruled out the vitamin D factor by not including counties with UVB levels Either sidestepthat would produce the vitamin. Repeating the ping an argument or analysis in England and Italy produced the same resolving it on the results. The researchers theorized that nitric same day pays off oxide released by the skin when in sunlight may quickly by halving reduce the ability of that virus to replicate. the reactivity level— A second study of 2,884 high-risk healthcare negative “afterworkers in five European countries and the U.S. taste”—that day and found that every additional hour of sleep reducoften erasing any es the risk of COVID-19 infection by 12 perdarkened emocent. However, insomnia, disrupted sleep and tional response the daily burnout are linked to a heightened risk of following day, say becoming infected with the coronavirus, having University of Oregon more severe symptoms and a longer recovery researchers. Based period, reports the researchers in BMJ Nutrition on surveys of more Prevention & Health. People that had problems than 2,000 people reporting their emotional ups and downs during an like difficulty falling or staying asleep or regueight-day period, the researchers found that when people feel they larly using sleeping pills were 88 percent more have resolved an argument, the emotional response associated with likely to be infected with COVID-19 than those that disagreement is significantly reduced or even eliminated. Stress without such issues. reactivity has been found to significantly reduce lifespan, studies show,

Doctors’ Orders

global briefs

Researchers are using recycled rock dust to enrich farm and rangeland soils to accelerate the processes by which soils capture atmospheric carbon. The natural process of rock weathering provides a proven method of capturing carbon from the atmosphere and putting it into the soil, where it may remain for centuries.

Benjamin Z. Houlton, the Ronald P. Lynch Dean of the Cornell College of Agriculture and Life Sciences, says, “Soil can be part of the solution set. It will not save us, but it can help to put us on path to negative emissions.” Field testing has been conducted for a year with positive early findings. Iris Holzer, a Ph.D. student at the University of California-Davis, has seen a doubling of the rate of carbon capture in soils with rock amendments compared to soils without.

Excess carbon speeds up the greenhouse effect, which causes rising temperatures and other challenges to global security, food production, economic growth, infrastructure and human and ecosystem health. Over a five-year period, crushed volcanic rock added to agricultural soils across the globe could remove 2.8 billion tons of carbon.

Local Veggies

monamakela.com/AdobeStock.com

Volcanic Ground Cover Slows Climate Change

Huge Indoor Vertical Farm to Serve Food Desert

Hayek Hospital, in suburban Beirut, Lebanon, launched a 100 percent plant-based menu in March as a “moral responsibility”.

Patients will no longer be greeted after waking up from surgery with ham, cheese, milk and eggs, the same foods that may have contributed to their health problems.

The family-owned private hospital emphasizes the health benefits of vegan diets, which have been shown to reduce the risk of heart disease, diabetes and some cancers.

The hospital says deciding factors included the World Health Organization classification of processed meat consumption as carcinogenic, as well as the role that animal agriculture plays in spawning diseases and pandemics. The U.S. Centers for Disease Control and Prevention estimates that three out of four new or emerging infectious diseases in humans come from animals.

The American Medical Association passed a resolution in 2017 requesting U.S. hospitals promote better health by offering plant-based meals to patients, staff and visitors, and similar recommendations have been issued by the American College of Cardiology. New York and California now have laws requiring hospitals to provide a plantbased option with meals.

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The agriculture startup Plenty Unlimited Inc. is building an indoor vertical farm in the South Los Angeles suburb of Compton to provide jobs and fresh produce to the historical “food desert” and surrounding areas. Traditional farms are usually only able to harvest crops a few times a year, but because Plenty’s hydroponic farms are free of the limitations of seasonal changes, weather conditions, pests and natural disasters, they can produce food yearround. The crops are cultivated in a clinically sanitary environment with full personal protective equipment for staff, as well as robots to do much of the picking. The first time produce is touched by human hands is when the consumer opens the package.

Plenty’s project condenses 700 acres of farmland into a 95,000-square-foot warehouse. Its first vertical farm opened in South San Francisco in 2018, and it maintains a research and development farm in Laramie, Wyoming. By building farms vertically, healthy, quality produce can be grown without harming the environment, especially in urban areas, where land is limited and food insecurity may be widespread. In addition to the vertical plant towers, Plenty uses LED lighting and automation to plant, feed and harvest crops. The warehouses grow plants faster and with more nutritional density with no need for pesticides, using a fraction of the water required by traditional farming.

July 2021

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All-Vegan Menu Debuts at Lebanon Hospital

Rock On

FOOD AS MEDICINE The Healing Power of Nutrition

by Julie Peterson

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SAD is a primary risk factor for high blood pressure, abnormal blood lipids, increased blood glucose and weight gain, according to the World Health Organization (WHO).

These intermediate conditions can lead to full-blown chronic diseases such as heart disease, stroke, cancer and diabetes, all of which are on the rise. The U.S. Centers for Disease Control and Prevention reports that 60 percent of American adults have at least one chronic disease and 40 percent have two or more, making chronic disease the leading cause of death and disability in the country.

The good news from WHO is that up to 80 percent of heart disease cases, 90 percent of Type 2 diabetes cases and one-third of cancer incidences could be avoided by a healthier diet, as well as lifestyle changes like stopping smoking and increasing physical activity.

A healthy diet is not as simple as cutting out convenience foods, because many people literally can’t stop eating them. Studies have compared the addictive properties of added sugar and salt to those of nicotine and cocaine. “Additives like sugar release opioids and dopamine in the brain. The same neurochemical changes in the brain occur in addictions,” says Claire Stagg, DDS, founder of Health Connections Dentistry, in Indian Harbour Beach, Florida, and author of Smile! It’s All Connected, a layperson’s guide that explains the essential prostock-studio/AdobeStock.com

E

ating is a basic need, but many Americans are not filling this need with healthful choices.

Among the more than 700,000 Americans that die each year from heart disease, stroke or Type 2 diabetes, about 45 percent eat meals heavy in salt, processed meat and sugary drinks, and low in fruits, vegetables, fish and nuts, according to a March 2017 study in the Journal of the American Medical Association.

“I fully understand and empathize with people in the public,” says T. Colin Campbell, Ph.D., author of the groundbreaking The China Study and founder of the T. Colin Campbell Center for Nutrition Studies, in Ithaca, New York. Campbell has often stressed that public and professional understanding of nutrition is lacking.

The problems with the Standard American Diet (SAD) start with the very ground it is grown in. Large-scale farming in the U.S. has depleted the soil, producing lower nutrient foods. In addition, many foods are processed by manufacturers to improve shelf life, which further destroys nutrients and requires toxic additives.

“The default choice, the easy choice, is the inexpensive, highly processed food. Our built environment throughout the country has made it easier to find fast food than a produce store,” says Lisa McDowell, director of lifestyle medicine and clinical nutrition at Saint Joseph Mercy Health System, in Ann Arbor, Michigan.

connections between the mouth and overall wellness. “People need to be educated, or re-educated, to take ownership of their health by remembering the basic premise that their bodies can be healthy if they get the right nutrients to facilitate and support that basic process.”

Campbell agrees that more people need to be educated. A major theme in his latest book, The Future of Nutrition, is how to sift through the conflicting information that exists.

Healthier Helpings As the food industry continues to woo Americans with fast and easy processed foods, there are consumer shifts taking place. “About a quarter of U.S. adults are trying to manage a health or medical condition by making healthy food and beverage choices,” stated the NPD Group consumer research firm in 2019. “Younger adults, ages 18 to 24, are particularly interested in using foods to improve their health.”

It turns out that it’s most beneficial to focus on adding what is needed for optimal health, instead of worrying about what to eliminate. As William Li, M.D., counsels in Eat to Beat Disease, “Human nature abhors deprivation.” As president of the Angiogenesis Foundation, in Cambridge, Massachusetts, Li advises us to “practice health care at home every day in our own kitchens.” He suggests frequently eating such simple, but disease-defying foods as dark chocolate, walnuts, kiwis, sourdough bread and sauerkraut.

“I recommend participating in bigger box stores. They do a great job at making high-quality food available at an inexpensive price,” says McDowell. She also suggests batch cooking and planning meals ahead for the week.

The Power of Plants

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Plant-based eating is finally becoming mainstream, thanks in part to such eye-opening documentaries as Forks Over Knives, Earthlings, PlantPure Nation and Food, Inc. Research backs up the benefits. In a 2019 study in the Journal of the American Heart Association, Johns Hopkins researchers report that in a 30-year period, people eating a mostly plant-based diet were 32 percent less likely to die from a cardiovascular condition and 25 percent less likely to die from any cause. A 2017 report published in International Journal of Epidemiology suggests that fruits and vegetables are associated with a reduced risk of many chronic diseases and may protect against certain types of cancers.

For treatment, reversal and prevention of chronic disease, the American College of Lifestyle Medicine, in Chesterfield, Missouri, recommends eating a primarily plant-based diet containing minimally processed vegetables, fruits, whole grains, legumes, nuts and seeds.

Campbell says that moving to a 100 percent plant-based diet “and staying there for one to three months, provides an opportunity for virtually everyone to finally crave a salad on a regular basis. This is a place wherein people have little or no interest to backslide because their taste preferences have profoundly changed.”

As plant-based eating gains momentum, there are more imitation meat products. These foods can be helpful to transition away from meat, but Campbell cautions, “They do not replace the whole plant-based foods, even though they are plant-based, because salt, sugar and added oil are usually added.”

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Eating by the Colors Eating fruits and vegetables in a rainbow of vibrant colors ensures we get a variety of phytochemicals, vitamins, minerals and antioxidants.

The federal Office of Disease Prevention and Health Promotion recommends consuming two and one-half cups of vegetables and two cups of fruit each day. McDowell suggests including “deeply pigmented fruits and veggies in at least five different colors, so that you’re getting all of the micronutrients and they’re all working together.”

Aim to include a couple different foods from each of the following color groups over a week’s time. Infographics and charts are available for download from the American Heart Association (Heart.org), VeganEasy.org, Dr. Ranjan Chatterjee (DrChatterjee.com) and others.

Apps such as Eat the Rainbow Food Journal, Eat Five and VegHunter also make vegetable and fruit intake easy to track.

Green: Dark greens have cancer-blocking chemicals like allyl sulfides, lutein and indoles, which inhibit carcinogens. They also contain folate for healthy cells and calcium for stronger bones, muscles and heart regulation. Get plenty of asparagus, avocados, broccoli, Brussels sprouts, green tea, kale, kiwi, spinach and green herbs.

Blue and purple: Anthocyanins wipe out free radicals, boost brain health and reduce inflammation. Resveratrol can delay cellular aging, protect the heart and reduce risk of some cancers. Add blueberries, blackberries, eggplant, elderberries, figs, grapes, plums, raisins, eggplant and purple cabbage.

Red: Rich in lycopene, a potent scavenger of gene-damaging free radicals, red plants lower risk of certain cancers and boost heart, brain, eye and bone health. Try apples, beets, cherries, cranberries, raspberries, red peppers, tomatoes and watermelon.

Yellow and orange: Contain vitamin C, hesperidin and carotenoids such as beta-carotene to inhibit tumors, protect eyes, detoxify the body, reduce inflammation and boost the immune system and heart health. Add apricots, bananas, cantaloupe, carrots, mango, oranges, pineapple, pumpkin, sweet potatoes, tangerines and yellow peppers.

White and brown: The onion family contains allicin and beta glucans, which have anti-tumor properties and can help lower cholesterol. Nuts contain healthy fats. Other foods in this group contain blood pressure-regulating potassium and antioxidant flavonoids like quercetin and kaempferol, along with digestionboosting fiber. Choose beans, cauliflower, garlic, leeks, mushrooms, nuts, onions, parsnips and whole grains.

Gaining Gut Health The gut contains the organs that make up the digestive tract and the gut microbiome, a balance of microorganisms that survive on food.

A healthy gut can prevent and heal illnesses in the digestive tract, immune system, cardiovascular system, kidneys and brain.

If the gut is burdened with unhealthy foods and digestion is impeded, illness may arise. However, shifting to healthier, plant-based foods can cause a measurable shift in the gut microbiome in three to four days, Duke University researchers report in Nature.Gut health can be enhanced and 14

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restored with specific foods: Enzymes to break down food are found in raw fruits, vegetables, sprouts, nuts and fresh herbs, and can be destroyed by cooking or processing. These work before the body’s digestive enzymes kick in to improve digestion, eliminate toxins and boost energy. Studies have shown that raw plants also help with weight loss, decreasing cholesterol and reducing inflammation.

Probiotics, live bacteria that promote healthy gut flora, are found in fermented foods like sauerkraut, kimchi, sourdough bread, yogurt, kefir, pickles, miso and cheddar cheese.

Prebiotics, undigestible natural fibers that feed probiotics, abound in apples, asparagus, bananas, barley, burdock root, dandelion greens, flaxseeds, garlic, oats and onions.

Going Local Whole foods grown locally provide the most nutrition. Michael Pollan, professor of science and environmental journalism at the University of California, Berkeley, and author of In Defense of Food, famously said, “Don’t eat anything your great grandmother wouldn’t recognize as food.”

Buying, preparing and eating whole foods may seem laborious at first, but the shift away from “easy foods” can quickly become a way of life as the body begins to feel better. “We hear stories every week about people who have fixed health issues from eating healthy,” says Brock Hall, owner of the Florida Fields to Forks organic community supported agriculture (CSA) farm in Malabar, Florida. He adds that everyone “ought to get closer to your food” by growing it or getting to know organic farmers at local markets, self-pick operations or through CSAs. Healthy eating is about balance. Enjoy comfort foods occasionally, focusing on the bigger picture of more healthful foods overall.

Julie Peterson has contributed to Natural Awakenings for more than a decade. Connect at JuliePeterson2222@gmail.com.

CROSSWORD SOLUTION

wise words

Peter Singer on Ethical Eating

by Sandra Yeyati

are looked after and cared for, but it won’t likely happen on a large commercial scale.

W

What are the most important food choices that we can make from an ethical standpoint?

Why is food an ethical issue?

I’m not really concerned about all animals in the zoological sense. I’m concerned about sentient beings or animals capable of suffering or enjoying their lives, and I don’t see that as necessarily coinciding with the boundary between plants and animals. So, oysters or clams or mussels, the simple bivalves, are clearly animals in zoological terms, but there’s good reason to believe that they don’t have a sufficiently complicated nervous system to feel pain, and if that’s the case, then I don’t think there’s an objection to eating those animals as long as they are farmed or raised in a sustainable way that doesn’t harm the environment.

Is eating animals all right if they are raised humanely and don’t suffer when they are Are you hopeful that more harvested? people will adopt ethical If animals aren’t suffering and have good eating habits in the future? lives, that’s a big improvement from the point

photo by alletta vaandering

sarily contribute to climate change when you can live in a way that has a lower greenhouse gas footprint. You could say luxury emissions are unethical while survival emissions are necessary, and so one can’t regard them as unethical.

idely considered to be an influential philosopher in the animal rights movement after his book Animal Liberation was published in 1975, Peter Singer is the Ira W. DeCamp professor of bioethics at the University Center for Human Values at Princeton University. He has written, co-authored, edited or co-edited more than 50 books, including Why Vegan? and The Way We Eat: Why Our Food Choices Matter.

There are several reasons for making food an ethical issue and changing what we’re eating.

One is that producing food has an enormous impact on the environment. About 25 percent of all human greenhouse gas emissions come from food production. It’s also an enormous source of animal suffering. Over 70 billion animals are raised and killed each year worldwide, and the majority of them are in intensive factory farms. Their lives are miserable for most of the time. And finally, factory farms are breeding grounds for new viruses.

We’ve had swine flu and avian flu coming out of factory farms. It’s quite possible that the next pandemic will originate there.

Is it unethical to contribute to climate change?

It’s impossible to live without contributing to climate change, but it’s unethical to unneces-

Avoiding animal products is probably the first and most important ethical choice one can make. That’s going to dramatically lower your carbon footprint. You will no longer be complicit in the suffering of those tens of billions of factory-farmed animals, and you won’t be contributing to the increasing risks of viruses being bred in factory farms.

of view of the animals, but it doesn’t overcome other problems. Grass-fed cattle may have good lives, but they continue to emit large quantities of greenhouse gases, methane in particular. Is painless killing of an animal that has led a good life acceptable? There’s an argument that it is, that at least they had a life, otherwise they wouldn’t have existed at all, so it’s not wrong. People are going to accept or reject that. There isn’t a clear-cut answer.

It’s a complicated issue, so that’s why I tend to focus on the fact that large-scale commercial rearing of animals inevitably causes suffering for them and exploits them. Yes, they can come from very small farms where animals

Is there a hierarchy of animals that might be ethically okay to eat?

The huge increase in the availability of vegan products pretty much around the world is a great sign of hope, because what we need to do is to reach a critical mass where these products are not only available, but are also comparative in cost with animal products.

Once that day comes, I think we’ll get far more people switching, where they really don’t have to change their diet that much, they don’t have to spend that much more and they can avoid all these negative ethical aspects and be healthier themselves.

Sandra Yeyati, J.D., is a professional writer.

Reach her at SandraYeyati@gmail.com.

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Growing Food Security The Benefits of Urban Gardening

by Laura Paisley Beck

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or a lot of Americans, healthy food is scarce. According to FeedingAmerica.org, more than 35 million Americans faced food insecurity in 2019. That number is expected to increase substantially due to the pandemic, which disrupted the food supply chain in ways that most Americans have never seen.

The good news is that urban and localized gardening can bring fresh, healthy, organic, sustainable and affordable food to nearly every household. A 2013 abstract from Michigan State University published in Agriculture & Food Security states that urban gardens could not only provide healthy food, but also create a more resilient food system.

During the pandemic, many people jumped at the chance to put in a garden, and in cities, where available land is limited, creative solutions have emerged. Just about any space could serve as a viable garden, including a spare room, rooftop, shipping containers or an empty warehouse. With hydroponics, no soil is required and with vertical systems, planters are stacked, requiring a small footprint.

Veggies Instead of Lawns Phan Truong, known as A Suburban Gardener on Instagram, turned her entire yard into an organic vegetable garden and invited her Scaggsville, Maryland, neighbors to share in the bounty. “I had this table of abundance in front of my house, but people weren’t taking anything! So, I hid in my garden, waiting for neighbors to walk by, and then I’d rush the fence and encourage them to take food,” Truong says. “My husband thought everyone would think we were weird.” Now, instead of getting polite waves from afar, the garden has become a communications hub among neighbors.

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Sharing the Abundance

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When Truong witnessed friends losing jobs and struggling, she was inspired to lend a hand by assisting some of them to plant their own low-maintenance, high-yield gardens to save money on healthy meals. Once she had assisted people close to her, she decided to expand her reach. “My garden spits out a lot of food. I discovered there are local food banks and charities that collect food. I was surprised that they will take any abundance,” says Truong.

Garrett Livingood, a North Atlanta, Georgia, blogger, developed GrowMyCommunity.org where local farmers, growers and community gardens can upload their location and what

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green living

they offer, so that the locals know where to go for fruits, vegetables, herbs and other healthy eats. According to Livingood, “Forty percent of produce gets thrown out every year, so it’s not that we don’t have enough food, the problem is access.”

Food Security Equals Health Ashlie Thomas, a research scientist known as The Mocha Gardener on Instagram, started gardening for healthy produce and medicinal plants at home in Graham, North Carolina, when family members on limited incomes living in a food desert had been diagnosed with health issues like hypertension and Type 2 diabetes.

“Imagine having diet requirements that included mostly plant-based food, but your resources are simply not there,” Thomas says. “I didn’t know there was a term for that: food security. There is an increasing population with disease, and food could be the answer.”

The problem is particularly prevalent in communities with no grocery stores, forcing residents to buy food at gas stations or drive considerable distances to big-box stores. Thomas observed that choices at these kinds of facilities are often between expensive produce or inexpensive junk food. Healthful food is not available or affordable for all.

Thomas believes gardening empowers people to take control of their diet and their health, not only physiologically, but psychologically and spiritually. “It doesn’t just stop at the garden,” she says. “How you treat your body and other people has a positive healthy impact, as well.”

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Tips to Get Started Follow local gardeners on social media to get ideas.

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THINK LOW-MAINTENANCE, HIGH-YIELD. Cherry tomatoes, salad greens, cucumbers and beans are high-producing, low-cost staples.

FLOWERS CAN BE FOOD. Try violets, pansies, nasturtiums and chives to beautify the garden and the plate.

GROW ORGANIC. It’s cheaper and doesn’t harm anyone or anything. “I grow organic because I want to respect my space.

I don’t want to control Mother Nature, I want to work with her,” says Thomas.

HERB IT UP. Mint, rosemary and basil taste great and can deter pests.

geografika/AdobeStock.com

artisan market

Overall, keep it simple. Set up for success with just enough to learn and enjoy a new lifestyle. It can be expanded upon year after year, providing a bounty of nutritious food security.

Laura Paisley Beck is a freelance writer and self-proclaimed foodie in Madison, Wisconsin. Reach her at LauraPaisleyBeck@gmail.com.

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July 2021

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Trim the tops off the carrots and scrub under running water. Slice in half lengthwise, or into quarters if they are a little larger, to approximately finger-thickness.

Fill a pan with boiling water and add a little salt, then set over high heat and bring back to the boil. Once boiling, add the carrots and blanch for 3 minutes. Drain well and tip into a mixing bowl. While they are still hot, add the olive oil, cumin, brown sugar, chili flakes and garlic, and stir well to mix.

Cover and leave to marinate for a couple of hours at room temperature.

Grilled Cumin Carrots with Pecans, Ricotta and Herbs Yield: 4 to 6 side-dish servings 1 lb 2 oz bunch of carrots, preferably with the tops on 2 Tbsp olive oil 1 Tbsp cumin seeds, lightly crushed in a pestle and mortar 1 tsp soft, dark brown sugar 1 tsp dried chili flakes, ideally chipotle chili flakes 1 clove garlic, crushed 1¼ cup ricotta ½ bunch of spring onions (scallions), thinly sliced ½ cup pecans, toasted and chopped 1 small bunch of coriander (cilantro), chopped Extra-virgin olive oil, to drizzle Salt and freshly ground black pepper

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Once ready to cook, fire up the barbecue for direct grilling, or preheat a cast-iron griddle pan on the hob. Lay the carrots on the grill bars or griddle and cook for 15 to 20 minutes, turning regularly, until they are nicely caramelized. If barbecuing, add a few smoking wood chunks or chips to up the smokiness. Use a brush to baste the carrots with any excess marinade from the bowl while turning.

Once soft and caramelized, scatter the carrots over a serving plate and dot with heaped teaspoons of ricotta. Sprinkle over the spring onions, chopped pecans and coriander. Finally, add a generous drizzle of olive oil and finish with a good grind of pepper. Serve while still warm.

Recipe from Genevieve Taylor’s book Charred.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.

inspiration

n Go out for low- or sugar-free ice cream or gluten-free pizza. n Fly a kite or find shapes and faces in passing clouds.

The Power of Playfulness

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n Roll in the leaves or down a grassy hill with that special someone.

by Marlaina Donato

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irth has been a memory for most of us this past year; something that we need now more than ever. White-knuckle survival and transition can drain neurotransmitters, those chemical messengers vital for strong immunity and good mental health. Taking a vacation from seriousness just might be what the doctor ordered.

As kids, we rarely turned down an opportunity to roll in the grass, laugh ourselves into bellyaches or catch a wave of spontaneous fun. With the advent of adulthood, pouring a drink or going on a shopping spree often becomes a knee-jerk relaxation strategy, leaving the option for nourishing play in the distant past.

Recent research shows what kids and kittens already know: Snippets of playtime are good for the soul and provide benefits like reduced depression, stronger emotional resilience and higher productivity on the job. A study by Martin Luther University Halle-Wittenberg, in Germany, published last year in the journal Applied Psychology: Health and Well-Being suggests that even serious, poker-faced humans can train themselves to be more playful.

Postponing levity accomplishes nothing and doesn’t solve today’s problems, yet we may find it almost impossible to grab downtime without guilt gnawing away at our joy. Try making a to-do list that is solely dedicated to pure, inner-childapproved, illogical fun. Some activities to consider penciling into the calendar: n Roll around the floor with the dog or play hide-and-go-seek with the kids.

n Host an adult sleepover; stay up late watching a scary movie or one made for a younger audience. n Make ink blots with watercolors or play with air-dry clay or easy-to-make salt dough. n Grab some crayons and adult-designed coloring books. n Blow bubbles in the backyard or during a morning shower.

n Bounce a ball during work breaks. n Belt out karaoke songs and delight in being off-key. n Play charades or a favorite childhood game. n Have a staring contest.

Having some fun doesn’t break the bank, and the only requirement is to check selfconsciousness at the door. “Wasting” time is being free, and that is worth its weight in gold.

Marlaina Donato is the author of several books and a composer of healing and inspiring music. Connect at AutumnEmbersMusic.com.

For more info email Courtney Glaslow at cglashow@anchortherapy.org

July 2021

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healthy kids

Pet Happy How Animals Help Kids Thrive

by Ronica O’Hara

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blood sugar levels, perhaps by learning the importance of daily routines. In families with an autistic child, owning a dog reduces stress and significantly improves interactions, benefits that grow over time, report UK University of Lincoln researchers.

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s any parent whose child has begged long and hard for a puppy or kitty can testify, animals are close to children’s hearts. Up to 90 percent of kids are lucky enough to live with a pet at some point in their childhood, and studies show the effects can be profound for their health, character development and well-being.

Kids and pets seem to share a deep and special bond. “Kids often recognize a kindred spirit in animals, especially pets. Like children, pets are cared for and nurtured in families by big people who get to make the rules,” says Gail F. Melson, Ph.D., professor emeritus of developmental studies at Purdue University and the author of Why the Wild Things Are: Animals in the Lives of Children.

In one of Melson’s studies, 40 percent of 5-year-olds said that they turn to their pets when they feel sad, angry or have a secret to share.

Children with pets demonstrate more empathy toward their peers and are less anxious and withdrawn than children without pets, her research shows. A University of Cambridge (UK) study reported that kids were happier with their dogs and cats than with their brothers and sisters.

PETS ENHANCE KIDS’ HEALTH. A study by UK’s Warwick University found that children with pets had more robust immune systems and attended school an extra nine days on average each year compared to those without pets. Early exposure can be optimal: Babies living in homes with two or more dogs and cats are less than half as likely by age 7 to develop reactions to indoor and outdoor allergens like pet dander, dust mites and ragweed, reports a Medical College of Georgia study.

Pets can have a measurable impact on children with special conditions.

In a University of Massachusetts Medical School study of young people with Type 1 diabetes published in PLOS ONE, those that actively helped care for family pets were 2.5 times more likely to have well-controlled

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PETS BUILD SOCIAL SKILLS. According to a large American Humane study, small pets like guinea pigs and reptiles in third- and fourth-grade classrooms improve students’ levels of communication, cooperation, responsibility, empathy, engagement and self-control. Pets can also train kids to set boundaries. Growing up in Verona, Wisconsin, twins McKenna and Samara Fagan became skillful at stopping their 70-pound golden retrievers and great Pyrenees from jumping on them, stealing their toys or persisting after a petting period had concluded. “As girls, they learned how to create boundaries not just with words, but also with body language and energy,” says their mother, Tia Fagan, a certified conscious parenting and authenticity coach. Now, she says, the 20-year-olds know “how to create and hold healthy boundaries with people.”

PETS TEACH RESPONSIBILITY. “A child who knows that every day they will need to walk the dog (if it’s safe), feed the dog (with guidance) or even scoop the yard, will thrive on the routine of care and often will feel a confidence boost because they are taking care of their dog. This is empowering for kids who may not have much control over other things in their lives,” says Antoinette Martin of Cornelius, North Carolina, head veterinarian with the online vet locator HelloRalphie.com.

PETS TEACH THE CYCLES OF LIFE. Because pets have shorter life spans than humans, surveys indicate that about 80 percent of children first experience death when a beloved pet dies, offering a teachable moment for the whole family, says Melson. Veterinarian Michelle Burch’s 3-year-old daughter grieved when the family dog died, but the child was encouraged to express her sadness and was helped by the award-winning book Dog Heaven, by Cynthia Rylant. A year later, “She loves to bring up her dog Baxter to strangers and how he is in dog heaven, but she knows that not all animals will stay on Earth forever,” says Burch, veterinarian for the pet insurance site SafeHounds.com.

Difficult as the grief is, it’s still worth it, says Fagan. “Our pets have taught my children that to give and receive love unconditionally is the greatest gift of all and is worth the sadness and pain we feel when they pass.”

Natural health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

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21

conscious eating

Sizzling on the Grill Healthy, Sustainable Summer Fare

by Laura Paisley Beck

The Downside of Grilling Most charcoal and all lighter fluids contain chemicals that create air pollution when burned, harming our health and the environment. Better alternatives are sustainably sourced, organic and natural materials, such as charcoal made from bamboo or coconut shells.

Entrepreneur Fred Grosse sought to solve another problem associated with conventional grilling materials: the taste of lighter fluid on barbecue foods. He invented Mojobricks, a carbon-neutral alternative to charcoal designed to impart a smoky flavor to grilled foods. “You’re breathing in 50 percent less particulate matter standing at the grill than if you grill with charcoal or wood,” he says about his bricks made with compressed sawdust from wood mills.

“They heat food more efficiently, take up less storage space than bags of charcoal and keep trees growing in the forest.”

What Gets Grilled Matters Americans eat three times more meat than the global average. To meet the immense demand, mass-produced beef is trucked across the nation with dire environmental impacts including cow methane emissions, the burning of fossil fuels for transport and excessive land use. To curtail these impacts, Americans can choose to reduce or eliminate their beef consumption and when they do decide to grill a ribeye or New York strip, choose local, organic, grass-fed beef.

Eliminating meat is simple as vegetarian and vegan options are innumerable.

“Question what a burger is, and off you go with legumes, root vegetables, mush22

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rooms, cheese or whatever you happen to feel like,” says Martin Nordin, author of Green Burgers. Genevieve Taylor’s new cookbook, Charred, features enticing meals to cook over a flame that include vegetables, spices, nuts, herbs and other inventive ingredients.

Amy Lawrence and Justin Fox Burks, co-authors of Low-Carb Vegetarian, have had a dramatic increase in requests for grilled versions of vegetarian dishes, a sign of increasing outdoor cooking trends.

Presentation for the Planet When hosting backyard dinner parties, consider that paper and plastic dinnerware will end up in the landfill. Ask guests to bring a plate and fork or mix and match whatever dish sets are on hand. Another suggestion is to go vintage. “There has already been so much manufactured of everything, we wouldn’t need to manufacture another plate, for example, for another generation or two,” says Morgan Miller, owner of Rewind Decor vintage store in Madison, Wisconsin.

With a few adjustments, eco-grilling is easy, delicious and much better for the planet. Marinate locally sourced ingredients, burn as carbon-neutral a fire as possible and serve up delicious food on real plates that friends and family will help wash. Guests will be inspired and follow suit in their own homes. As Grosse says, “Each small difference adds up to big change.”

Laura Paisley Beck is a freelance writer and self-proclaimed foodie in Madison, Wisconsin. Reach out at LauraPaisleyBeck@gmail.com.

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or most Americans, summer smells like fresh-cut grass and barbecue sizzling in the backyard. Approximately 64 percent of U.S. adults own a grill or smoker, but common practices are bad for the environment. Fortunately, many great chefs have the problem covered with delicious alternatives to traditional, carbon-emitting methods.

Great Grilling

image courtesy of Justin Fox Burks

1 white onion (quartered and sliced) 2 Tbsp toasted sesame oil 1 Tbsp apple cider vinegar 2 Tbsp of The Chubby Vegetarian’s Memphis BBQ Dry Rub 1 cup BBQ sauce 6 hamburger buns

BBQ Brussels Sprouts Sandwiches with Brussels Sprout Slaw Yield: 6 sandwiches 2 lb Brussels sprouts 1 cup shredded carrot (about one large) 2 Tbsp mayonnaise 1 Tbsp grainy mustard Kosher salt and cracked black pepper (to taste)

Preheat the grill on high for 10 minutes. Cover the grill with a single layer of aluminum foil. Slice the remaining Brussels sprouts in half. In a large bowl, toss the halved Brussels sprouts and the onion with the sesame oil, vinegar and BBQ dry rub until everything is coated. Place the Brussels sprouts on the grill for 5 minutes on one side and 4 minutes on the other side, or until the edges are brown and they’re cooked through. Remove sprouts from the grill and place them into a medium bowl. Pour in BBQ sauce. Using a spatula, toss the Brussels sprouts in the sauce until they’re well-coated.

Put the BBQ Brussels aside until ready to assemble the sandwiches. On the bottom part of each hamburger bun, pile on the BBQ and top it with the slaw.

Mix all ingredients in a large food storage container until equally distributed.

The Chubby Vegetarian’s Memphis BBQ Dry Rub (measure all ingredients by volume)

*Dried porcini mushrooms can be found at almost any specialty grocery or ordered online. Turn the dried mushrooms into a powder by placing them in a coffee grinder or food processor and pulsing until no large bits remain.

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2 parts chipotle chili powder 2 parts sweet paprika 2 parts smoked paprika 2 parts granulated garlic 2 parts kosher salt 2 parts cracked black pepper 2 parts cumin 2 parts dried thyme 2 parts dried oregano 1 part cinnamon 1 part ground ginger 1 part light brown sugar 1 part powdered, dried porcini mushrooms*

First, make the Brussels sprout slaw. Thinly slice enough of the Brussels sprouts to have 2 cups. Reserve the remainder of the Brussels sprouts. In a large bowl, combine the 2 cups shredded sprouts with the shredded carrot, mayonnaise, mustard and salt and pepper to taste. Toss until well-incorporated. Set aside in the refrigerator until ready to serve. (Makes about 2 cups of slaw.)

Recipe by Justin Fox Burks and Amy Lawrence of The Chubby Vegetarian blog and cookbooks.

July 2021

23

healing ways

Sweet Slumber Natural Tips for Deep Sleep

by Ronica O’Hara

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good night’s sleep is a challenge for a growing number of Americans. Even before the pandemic, 35 percent of adults reported sleeping less than the recommended seven hours a night, and in a new survey by the American Academy of Sleep Medicine, 56 percent said they were sleeping worse due to what’s termed “COVID-somnia”.

Being sleep-deprived not only makes us crabby and accidentprone, but also raises our risk of obesity, depression, heart disease, dementia and a weakened immune system, studies show. Fortunately, we can stave off fretting about lack of sleep by adopting some simple, natural practices.

GET A PATTERN GOING. “Keeping to the same routine will signal to the body and brain that it is time to wind down and prepare for sleep,” says Dallas nurse educator Jenna Liphart Rhoads. This means sticking to the same bedtime and awakening schedule, and doing quieting activities an hour or so before bed, such as stretching, meditating, drinking tea or journaling.

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MUNCH SMARTLY ON SLEEP-INDUCING FOODS. Many experts advocate foregoing food two hours before sleeping. As another option, “sleep snacks”, is suggested by New York University adjunct nutrition professor Lisa Young. She says, “These are foods that contain natural substances that may help promote a good night’s sleep.” They include warm milk or turkey (tryptophan), tart cherries (melatonin), kiwi fruit (vitamin C and serotonin), bananas (potassium and magnesium) and nuts and seeds (magnesium).

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DON AMBER GLASSES OR AN EYE MASK TO BLOCK LIGHT. The blue light emitted by ordinary light bulbs and device screens prevents the pineal gland from releasing melatonin, the sleep-inducing hormone, which is why it’s wise to shut down electronic devices an hour before sleeping. If doing so isn’t easy, at least block the blue light by using amber or orange (not clear or yellow) glasses to restore melatonin production, advises former General Electric lighting researcher Richard Hansler, Ph.D., of Cleveland; he also advises replacing regular bedroom bulbs with only those that produce low levels of blue light. To encourage deep sleep, fully darken the bedroom or wear an eye mask: a Chinese study found wearing such an accessory along with earplugs significantly increases the restorative rapid eye movement (REM) stage of sleep.

WRITE A TO-DO LIST TO CALM A RACING MIND. Baylor University researchers found that compared to people that journaled about what they had accomplished that day, those that spent five

minutes writing a to-do list for the next day fell asleep nine minutes sooner—the same effect as taking a prescription medication.

The more specific their list, the quicker the shut-eye.

GET COZY WITH A WEIGHTED BLANKET AND SOCKS. Weighted blankets, ideally weighing about 10 percent of a person’s body weight, lead to better sleep and reduced fatigue, depression and anxiety, reports a Swedish study. Some are filled with natural ingredients like rice and cloves, and can be warmed in a microwave beforehand, providing a fragrant, swaddled feeling. Plus, Korean researchers found that wearing warm socks to bed helped subjects fall asleep about seven minutes sooner, sleep 32 minutes longer and experience fewer light awakenings.

TAKE A NATURAL SLEEP AID. Prescription sleeping pills for insomnia can produce dependency and additional unwelcome side effects such as grogginess, diarrhea, headaches and stomach pain. Natural choices without these drawbacks include melatonin, a pineal gland hormone that primes the body for sleep; small doses of 0.3 milligram (mg) to 1 mg work effectively by mirroring natural circadian levels, research shows. Half of U.S. adults are estimated to be deficient in magnesium, which relaxes muscles and increases levels of a neurotransmitter with calming effects; 500 mg is a common dose. Valerian (300 to 900 mg) has been found to improve sleep quality in women during menopause.

CHECK OUT HEALTH ISSUES TO GET TO THE ROOT. Apnea, thyroid conditions, anemia, menopausal hot flashes, heartburn, incontinence and depression can affect the quality and quantity of sleep, as can medications such as beta blockers, blood pressure medications, some antidepressants and decongestants.

If anxiety or depression is causing tossing and turning, cognitive behavioral therapy has been shown to improve sleep in up to 70 to 80 percent of people with insomnia. Whether in-person, via Zoom or by email, even one or two sessions can lower insomnia symptoms, with six to eight sessions typically being more helpful.

Natural health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

The doctor of the future will give no medicine, but will instruct his patient in the care of the human frame, in diet and in the cause and prevention of disease. ~Thomas Edison

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fit body

Soulful Strides Running as a Spiritual Practice

by Marlaina Donato

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acing up sneakers and going out for a run helps to manage weight, high blood pressure, depression and addictions, but pressing our feet upon the Earth can be much more than a form of healthpromoting exercise. Runners often refer to the “runner’s high”—attaining a profound sense of wellbeing after a good jog. According to David Linden, a professor of neuroscience at the Johns Hopkins University School of Medicine, this boost in mood is due to endocannabinoids, the body’s natural chemicals that are similar to the molecules in marijuana that promote relaxation.

Running can be introspective, and over time, a spiritual practice. “Something seems to unite the physical and spiritual when pounding the pavement,” says Michael Fitzgerald, a seasoned runner and multi-genre author in Santaquin, Utah.

“The discipline of running is a gift I give to myself. It gives me time away from the expectations of daily life and allows me to enter a world all its own.”

For many, running is competitive and involves the pursuit of excellence, but directing attention to inner emotional terrain and bodily sensations can foster a practice that transcends personal goals. “Once we see that we can be with the discomfort, the joy, the pain, the thrill of running, we realize that we can be present in every moment of our lives, no matter what it brings,” says Vanessa Zuisei Goddard, author of Still Running: The Art of Meditation in Motion. Goddard, a teacher of Zen in New 26

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Inner Milestones

Inhaling and exhaling with mindfulness during running, much like yoga, helps to foster the unity of body, mind and spirit. ~Vanessa Zuisei Goddard York City, underscores intention. “We can practice running not just as exercise, but as a form of moving meditation—what I call ‘still running’. It’s a way of saying to ourselves, ‘Every moment of my life matters. I want to be present for all of it. I want to be awake.’”

Julia Chi Taylor, a London-based life coach and avid runner, highlights the breath as a guide, the option of using a mantra and “being mindful of any dynamic of pushing too hard or internal criticism, and instead practicing quietening the mind as you run.” The 20-year veteran of international races sees no division between the mundane and the divine. “Running has been a spiritual practice for me since I was a teenager, as I have always been on a spiritual path. Running seemed to me to be my soul expression.” Taylor’s challenge during her competitive years was to slow down inside. “I was often getting caught up with my ego’s desire for approval and recognition. It was always evident when I was caught up in pushing and losing the presence of the step; I always became ill or injured,” she relates.

Breath as Guide Inhaling and exhaling with mindfulness during running, much like yoga, helps to foster the unity of body, mind and spirit. “The breath is the most common object of meditation. I pair my breath with my stride, and this both keeps me connected to my body and it quiets my mind,” explains Goddard.

Taylor concurs, noting, “Running asks that we breathe more deeply, and the more we are in touch with the breath, the mind stills, or at least starts to work in a freer way, and we realize we are not the mind.

When we run with no purpose but to run,

after a while we become the run, and each step takes care of itself.”

For Fitzgerald, running has helped him to overcome negativity and find a sense of freedom. On the practical level, nixing earbuds for silence helps him to pave the way for a deeper experience. “I find my thoughts are clearer when I am running.

Self-discipline for me is a spiritual endeavor. Overcoming internal, trite objections to exercise such as running always feels like a spiritual triumph. Such triumphs give me hope and motivate me to reach higher, again and again.”

Moving the body invites transformation and a broader, deeper perspective.

Taylor shares, “As our body gets fitter and develops endurance, it becomes easier to recognize the body as a temple of the soul.

The skills we learn to master the art of running can then become skills to help us master the art of living.”

Marlaina Donato is an author and recording artist. Connect at Autumn EmbersMusic.com.

Spiritual Practices on the Run Michael Fitzgerald: Occasionally, run just for the sake of running. Don’t wear a watch or carry your phone. Take a break from the slavery of electronics.

Then pay attention to nature and the weather. Don’t judge it or wish it away.

Just behold and honor it. You will find that your mind will quiet and you will feel more at peace.

Julia Chi Taylor: It can help to practice a short, five-minute breathing meditation before running. Simply sit and watch your breath, without changing the rhythm. You can become connected to the silence within you and it becomes easier to stay more present to each step and to watch your breathing as you run. It also helps to stay at a relaxed pace with no effort of pushing.

Listen to your footfall and run without any feelings of self-criticism.

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natural pet

Doggy Delights Healthy, Homemade Cookie Treats

by Amy Coyle

O

ne morning, Randy Roach awoke to a delicious aroma wafting from the kitchen of his Philadelphia home. Mouth watering, he peeked in the oven to find a dozen bone-shaped cookies—meant not for him, but for Woods, the family dog. “Such is life when you live with a dog lover,” laughs Randy’s wife Kate, who had peanut butter, oat and flax seed cookies baking for their rescued Labrador mix, a picky eater.

Cooking treats for canine family members is a smart move, as they are ecofriendly, cost less and are healthier than company-made ones, say veterinarians.

A Smaller Pawprint With the focus on decreasing personal carbon footprints, an Earth-conscious dog owner may want to make dog biscuits at home purely for the lower environmental impact. Research from UCLA shows that industrial production of dog and cat food creates the equivalent in greenhouse gases of 13 million cars annually. Storebought dog treats require oil, energy and water to produce and transport. The packaging often contains plastic or other non-biodegradable materials, which cause pollution, block drains and harm wildlife.

Making treats at home is simple and less tricky nutritionally than making a dog’s regular meals. “When it comes to regular dog food, I’m not a proponent of home-cooked food. It is far too difficult to balance nutrients. For treats, I am not so concerned,” says Lawrence Gallagher, VMD, at Villanova Vet, in Villanova, Pennsylvania. “But you need to watch calories. Treats should be ‘high-reward’ and lowcalorie, not necessarily big in size. They are used as a reward, not to fill the stomach.”

Homemade dog treats cost less over time.

Many popular traditional dog treats are $5 to $10 per bag, with organic costing more. Kate figures she saves as much as $20 a month making Woods’ treats.

A Healthy Choice The labels on many commercial dog treats list dubious 28

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ingredients such as meat by-products, sugar, sodium metabisulfite (a bleaching agent), propylene glycol and artificial colors.

“My general rule of thumb is if you cannot pronounce or don’t recognize an ingredient, it is probably not healthy for your pet,” says Alison Streit Birken, DVM, owner of Victoria Park Animal Hospital, in Fort Lauderdale.

In addition, some packaged treats are produced in countries where ingredient and manufacturing regulations are less rigorous, which has led to illness and even death in dogs.

Healthy Treats for Dogs Good Dog Treat Yield: Varies 1 15-oz can pumpkin ½ cup peanut butter ½ cup coconut oil, melted 4 (organic, cage-free) eggs 1¾ cups coconut flour Preheat oven to 350° F. In a large bowl, whisk together pumpkin, peanut butter, coconut oil and eggs until smooth. Add coconut flour. Mix until well combined. Let rest for 5 to 10 minutes to thicken.

Getting Started No special equipment is required. Mixing bowls, measuring spoons, a wooden spoon, baking sheets and a cooling rack will suffice.

More ambitious treat-makers might want a muffin pan for custom shapes. Common ingredients include pumpkin, bananas, yogurt and peanut butter. When choosing a recipe, aim for no or little sugar. (Honey and molasses are simple sugars.) Also, because homemade treats have no preservatives, be sure to follow storage requirements such as refrigeration or freezing.

Jen Jovinelly, a DVM candidate at the Cornell University College of Veterinary Medicine, promotes simple treats. “Treats are not food. Keep the caloric intake from treats under 10 percent of your dog’s daily caloric requirement.” She also cautions to avoid foods that could be dangerous, such as chocolate, grapes, raisins, avocados, certain nuts, onions, garlic or artificial sweeteners.

If unsure about the safety of an ingredient, check the online list at The Humane Society of the United States (HumaneSociety.org) or consult with a veterinarian or animal nutritionist.

For those that aren’t inclined to bake, toys filled with organic peanut butter, then frozen, keep dogs happy, while others love the crunch of raw carrots or broccoli. As Birken says, “You can always go to your own refrigerator and pick out some great, healthy dog treats!”

Amy Coyle is a freelance writer in Wynnewood, Pennsylvania.

Place dough in between two pieces of parchment paper and roll the dough until it’s about one-quarter-inch thick. Remove the top layer of the parchment paper and cut shapes with cookie cutters (consider the size of the dog when selecting cutter sizes).

Bake for 45 to 55 minutes until treats are dry and hard. Let cool completely. Store in an airtight container.

Courtesy of Kate Roach.

Kate’s PB Oat Cookies Yield: 24 Dog Treats 1 cup peanut butter ½ cup rolled oats 2 Tbsp flaxseed Water, as needed Grind flaxseed to powder in a food processor or coffee grinder. Combine flaxseed, oats and peanut butter, adding just enough water to make a dough. Roll into 24 balls and chill in sealed container in refrigerator for 30 minutes.

Place on a cookie sheet, evenly spaced, and bake at 350° F for 15 minutes.

Courtesy of Kate Roach.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.

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calendar of events The Magic Hour – Streaming on demand. Mile Square Theatre presents the cinematic filming of its world premiere production of Sarah Weber Gallo/dance theatre’s The Magic Hour. Dancers fling themselves through a scary/happy/sad dreamscape in search of how to be, how to make an impact, and how to fade away in this ecstatic new dance theatre work. The Magic Hour attacks the existential problem of unstoppable time with ferocious energy as the performers grasp at immortality.

Free; reserve tickets on line. MileSquareTheatre.org.

save the date Party With Purpose 5K 2021 PWP is a volunteer-based, not-for-profit organization founded on the concept of producing events to raise money for children’s charities and bring the community together in the process. Run whenever and wherever you want to run.

Tuesday July 13-27 The event is initially opening registration for the virtual-only option. In person will be Jul 27, 7pm at Pier A, Hoboken.

Sign up at Classy.org/event/party-withpurpose-2021-5k/e339632

SATURDAY, JULY 3 Greetings from Hudson County – 12-5pm. This is the final weekend for A Postcard History Then and Now, an exhibit comprising more than 700 historic postcards from all 12 cities and towns of Hudson County. Most of the postcards date from the Golden Age of postcards, the 1900s–1920s, showing parks, street scenes, scenic views and important municipal buildings, churches, schools and factories, when they were brand new and the pride of Hudson County. $5, free/kids and members. Hoboken Historical Museum, 1301 Hudson St, Hoboken. 201-656-2240. HobokenMuseum.org.

SUNDAY, JULY 4 Jersey City Firework Show – After sunset. New Jersey’s largest fireworks display will return to the Jersey City waterfront this Fourth of July with fireworks by Grucci. While this year’s Freedom and Fireworks event will not be able to include the yearly festival and concerts, the fireworks will launch from two barges in the Hudson River, painting the sky of the Jersey City waterfront with the unparalleled backdrop of the Manhattan skyline.

MONDAY, JULY 5 Farmer’s Market – Mon & Thur through Jul. 4-8pm. The Historic Downtown Jersey City farmers’ market features various NJ vendors and local Jersey City vendors. Operating for over a decade, the Historic Downtown Jersey City Farmers Market, conveniently located by the PATH Train station and Grove Street bus stop in the heart of the historic downtown, it’s the place to get your groceries and treats! Come out and support NJ farms and businesses and get your fresh produce, pies, cookies, flowers and more. 201-547-3554. JCDowntown.org.

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TUESDAY, JULY 6 Kids Museum Art Classes – Through Jul. 10am1pm. Classes take place three days a week – Tues, Thurs, Fri – for fun art making in the Museum walkway. Recommended for ages 2-5. All children must be accompanied by an adult. Art materials are provided; adults must wear masks and maintain social distance. Seating available first-come, firstserved. Hoboken Historical Museum, 1301 Hudson St, Hoboken. 201-656-2240. HobokenMuseum.org.

WEDNESDAY, JULY 7 Artist & Maker Market – Jul 7, 9. 12-6pm. An open-air bazaar featuring locally created fine art and premium hand-crafted goods. Artist & Maker Market connects artists and artisans with the Jersey City & metro NYC community, to support handmade goods as an alternative to mass-produced items and work to cultivate small business and entrepreneurship by providing a thriving place for them to sell.

Grove Street PATH Plaza, Jersey City.

Groove on Grove – Wed through Jul. 6-9pm. Jersey City’s free summer weekly music series featuring a wide variety of musicians and performers, and a wide variety of artisans and vendors. This is a family friendly event that brings the community together to celebrate Jersey City and its diversity. Grove Street PATH Plaza. 201-547-3554. JCDowntown.org.

Learn to Play Chess – Wed through Jul. 6:3010pm. An adult social chess night for all levels, and basic instruction is available from 6:30-7pm.

In addition to chess club, Play Hoboken offers and 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, Hoboken. HobokenChess.com.

mark your calendar Main Street Pops Artisan Market Open-Air Artisan Market providing 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. See a varied collection of local makers and artists offering their unique, hand-crafted creations including: Fashion, Accessories, Jewelry, Bath Products, Pet Products, Home Goods, Fine Art, Photography, Sweets and more!

Every 3rd Sunday of the Month

and the First Three Sundays in December

11am-4pm Under 14th Street Viaduct, Hoboken

Movies Under the Stars – Wed through July. 9pm.

This Hoboken event that brings together residents (and visitors) alike to enjoy some of the most popular films ever made is back. Social distance guidelines will be followed. Be sure to bring a blanket (or two to double up for extra comfort) or a lawn chair. Show up early to snag a good spot – the lawn gets packed quickly.

Don’t forget the snacks (and be sure not to leave any wrappers behind. Free, rain cancels. Pier A location as well as 7th and Jackson. Pier A Park, 1st and Sinatra.

THURSDAY, JULY 8 Basic Life Support Training Certification – Jul 8, 22, Aug 11, 26. 9am-1:30pm. BLS for Healthcare Providers uses a scenario-based approach to develop the critical thinking and problem-solving skills that drive better outcomes for adult, child, and infant patients. Topics include: choking, critical thinking and problem solving, communication and teamwork and many more. $77. Hudson County Community College, 161 Newkirk St, Jersey City. To register: 201-360-4246. Time, details: Gransom@hccc.edu.

HCCC.edu/ContinuingEducation.

Mana Contemporary – Jul 8, 9. 3pm. Mana Contemporary’s special exhibitions; 44 Signs of the Times, Dawn Clements, Living Large: A Survey, Implied Scale: Confronting the Enormity of Climate Change, and Ruth Hardinger: Transcending Fields; are currently on view by appointment only, through engaging tours. Reserve your spot online.

Mana Contemporary, 888 Newark Ave, Jersey City.

ManaContemporary.com.

Inspiration Trap: Creativity Workshop – 6, 7, and Hoboken Talks – Thu through July. 7-8pm. The Hoboken Museum offers a live-streamed program - Hoboken Talks! - streamed live on YouTube, as well as Facebook and Twitter. Viewers can submit questions using the chat feature. YouTube.com/User/HobokenMuseum. See the website for other social media links to bookmark your preferred channel. Hoboken Historical Museum, 1301 Hudson St, Hoboken. 201-656-2240. HobokenMuseum.org.

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

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

FARMERS MARKETS SUNDAY, JULY 11 Folk-Dance Class and/or Drum Lesson – Sun through Jul. Dance 2-3pm; Drum 3-4pm. Learn the rich cultural Afro-Puerto Rican folkloric music with our dance and drum classes for La Bomba y La Plena. It’s open for both kids 7 and older and adults, so bring your family and friends. Sign up for the class on Eventbrite or use registration form on website: SegundaQuimbamba.org. $20/drop in per class, $150/ten class package. Segunda Quimbamba Folkloric Center, 279 Second St, Jersey City.

Media for Kids – Sun through Jul. 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.

MONDAY, JULY 12 Digital Photography for 9–15-year-olds – Jul 12, 13, 14, 15. 9am-4pm (1 hr. lunch). A creative opportunity for 9–15-year-olds, with or without experience, who is interested in improving their skills in digital photography. Using any digital camera you will examine the concept of exposure, color balance, and composition and lighting techniques. You may explore projects like macro (close-up) photography, landscape, portraiture and learn about post-production editing at HCCC computer lab. The week includes a field trip to a local destination for an on-location photo shoot. $250.

Hudson County Community College, 161 Newkirk St, Jersey City. To register: 201-360-4246. HCCC. edu/ContinuingEducation.

Let’s Play Together – Mon through Jul. 3-4pm. A weekly, inclusive creativity program for kids ages 3–11. Held outside in the walkway by the Museum entrance, the program is designed to be inclusive of children around the entire neurodiversity spectrum, so they can learn to create art, music and dance movement together. The program is open to all; children must be accompanied by a parent or guardian. $5 donation. No registration required. Hoboken Historical Museum, 1301 Hudson St, Hoboken.

201-656-2240. HobokenMuseum.org.

Arctic Dreams, by Barry Lopez – 6:30-8:30pm.

This is an in-person Meetup, held at a private residence near the Essex Street Light Rail. Address will be sent to attendees (limit 12, must be vaccinated).

Based on Barry Lopez’s years spent traveling the Arctic regions in the company of Eskimo hunting parties and scientific expeditions alike, Arctic Dreams investigates the unique terrain of the human mind, thrown into relief against the vastness of the tundra and the frozen ocean. Eye-opening and profoundly moving, it is a magnificent appreciation of how wilderness challenges and inspires us. Free; register online. Susan’s House, Paulus Hook, Jersey City. Meetup.com/JC-BookClub/.

TUESDAY, JULY 13 Party With Purpose 5K 2021 – July 13-27. The event is initially opening registration for the virtualonly option. In person will be Jul 13, 7pm. PWP is a volunteer-based, not-for-profit organization founded

on the concept of producing events to raise money for children’s charities and bring the community together in the process. Run whenever and wherever you want to run. $20.21 online. Pier A, Hoboken.

Michelle Gesser: PartyWithPurpose.org.

THURSDAY, JULY 15 The Science of Natural Healing Masterclass – 7-8pm. There is no better time than now to get right with your health. Traditional Western medicine is not the only healing system rooted in science. Medical systems from other cultures, including those of India and China, have used natural treatments for centuries, some of which are now directly influencing our own health-care professions. Free. Full info and access to the workshop: BIT.LY/NaturalHealingMasterclass.

SATURDAY, JULY 17 St. Ann’s Festival – Jul17-26. Thur, Fri 6-11pm; Sat, Sun 1-11pm. The nine-day novena, nine days of prayer, will start on Saturday, July 17 through Sunday, July 25. Festival day Mass will be on Monday, July 26 at 11am, and the procession of St. Ann will be right after mass through the Hoboken streets on the usual route. Many of St. Ann’s traditions will be back. In particular, the famous zeppoles, cheesesteaks, rice balls, wood-fired pizza, fried calamari, seafood salad, fresh-squeezed lemonade and more.

St Ann, 704 Jefferson St, Hoboken. The festival will be held on 7th St between Madison and Adams Sts. StAnnHoboken.com.

SUNDAY, JULY 18 Pop-Up Artisan Market – 11am-4pm. 3rd Sun. Open-air artisan market provides a public venue in Hoboken for high quality artisans and makers to to sell their handmade goods as well as for local residents to enjoy their neighborhood, view art, and engage with one another. Fashion, accessories, jewelry, bath products, pet products, home goods, fine art, photography. Under 14th Street Viaduct, GPS- 1401 Adams Street, Hoboken.

MONDAY, JULY 19 Cooking & Baking Week for 9–15-Year-Olds – July 19, 20, 21, 22. 9-11:30am. A mix of an HCCC chefs’ favorite menu items. Students will be cooking & baking a different recipe each day. For example, chicken paella, steak tacos, cream puffs and apple tarts. $149. Hudson County Community College, 161 Newkirk St, Jersey City. To register: 201-3604246. HCCC.edu/ContinuingEducation.. Contact Carmen Guerra: CGuerra@hccc.edu.

Downtown Jersey City Farmers’ Market – Mon & Thu through May. 4-8pm. The Historic Downtown Jersey City farmers’market features various NJ vendors and local Jersey City vendors. Operating for over a decade, the Historic Downtown Jersey City Farmers Market, conveniently located by the PATH Train station and Grove Street bus stop in the heart of the historic downtown, it’s the place to get your groceries and treats!

Come out and support NJ farms and businesses and get your fresh produce, pies, cookies, flowers and more.

201-547-3554. JCDowntown.org.

Hamilton Park Farmer’s Market The Farmers’ Market began Wednesday, May 5, and runs weekly through the fall. The hours will be from 4pm to 7pm. Hamilton Park, 8th Street at Jersey Avenue, is easily accessible on foot from Jersey City PATH stations located at Grove Street and Newport. Check the website for a list of vendors and products for sale.

HPNA.WildApricot.org/Farmers-Market.

HDSID Farmer’s Market The Historic Downtown Special Improvement District Farmers Market is open year-round, and the summer/fall session, begun in April, runs Mondays and Thursdays from 4-8pm. The location will remain at the Grove PATH Plaza, Newark Ave and Grove St, but will also include the “first green” area of the Newark Avenue Pedestrian Mall. Check the website for a list of vendors and products for sale. JCDowntown.org.

Hoboken Farmers Market The Hoboken Farmers Market will be back June 1st for its 23rd year on Tuesdays from 2-7:30pm. It will be located between Fourth and Fifth Garden Street on the east side of Church Square Park near the Demarest School.

The Farmers Market is sponsored by the Quality-of-Life Coalition. Vendors in attendance will include Union Hill Farms, Roger’s Seafood, Melick’s Town Farm, Circle Brook Organic Farms, Pickle-Licious, Gourmet Dried Fruit and Nuts, and Hoboken Farms.

Paulus Hook Farmers Market. Paulus Hook Farmer’s Market is located at the end of Washington Street in the Morris Canal State Park next to the Korean War Memorial, in Jersey City. It is open on Saturdays from 10am to 4pm December (closes after Christmas). For more information: PaulusHook.org.

Uptown Farmers Market The City of Hoboken will host the Uptown Farmers Market every Saturday, from 9am to 2pm, under the 14th Street viaduct between Grand and Adams Streets, Hoboken. The market will have a variety of fruits, vegetables, and other local products. Some of the vendors in attendance are Stony Hill Farms, Cotton Cattle, Hoboken Farms, Roger’s Seafood, Picklicious, Choc-O-Pain and Paolo’s Kitchen. To add to the fun, there will be live music on some days.

Van Vorst Park Farmer’s Market Van Vorst Farmers Market, Van Vorst Park, Montgomery and Jersey Avenue, Jersey City, opened in May and will be open until December on Saturdays, 8am to 2pm. This seasonal open-air market offers a wide variety of goods, including fresh organic and conventional fruits and vegetables, baked goods, seafood, fresh mozzarella, pickles, and flowers.

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

FITNESS

DENTIST LOUIS STEINBERG, DDS, MS

6050 Boulevard E, Ste LE, West New York, NJ 201-662-2020 • DrLMSteinberg.com

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.

Biological dentist offering mercury-safe dentistry, Biocompatible Restorative Dentistry and TMJ analysis and treatment. See ads on pages 7 and 9.

PUMP HOBOKEN

FAMILY

401 Bloomfield Street, Hoboken, NJ

ALPHAKEY CLUB

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

FASHION EMBROIDERED PANDA Jersey City, NJ EmbroideredPanda.com

Embroidered Panda is a minoritywoman-owned business that normally specializes in delightful, thoughtful and sometimes quirky embroidery customized for weddings, babies, and even pets. Owner Amanda “Panda” Farrell also makes masks that are available online, and at Love Locked, 353 Grove Street in Jersey City, a woman-owned small business that features the work of local artists.

ONE/SOL

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

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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

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

BWÈ KAFE

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

CAFE PEANUT

586 Newark Avenue, Jersey City, NJ 201-721-6270 • CafePeanut.com Funky cafe dedicated to quality foods using locally grown, natural and organic produce.

Menu selections include delicious salads, sandwiches, soups, pastries, and artisan coffees & teas.

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 7.

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.

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 18.

INSPIRED TO HEALTH

MIND BODY HOBOKEN

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.

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.

85 Maple Street #3L, Weehawken, NJ 201-344-6448 • InspiredToHealth.net

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.

51 Newark Street, Ste. 402, Hoboken, NJ 201-994-3500 • MindBodyHoboken.com

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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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.

VIDA-FLO HOBOKEN

HOLISTIC PET CARE

Vida-Flo services offer IV hydration treatments, essential gains, advanced gains, injectable treatments & oxygen.

All treatments are provided by trained nurses in a clean medical spa environment for your comfort.

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.

131 Washington St, Hoboken, NJ 201-683-3222 • VidaFloHoboken.com

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.

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.

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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.

HOBOKEN JENGO

Hoboken, NJ 732-277-0284 • Hello@HobokenJengo.com HobokenJengo.com Hoboken Jengo is a sustainable online shop designed to empower pets and their humans with ways to reduce their environmental impact through minimally processed highquality treats, safe lasting toys, and ethically-sourced products that spark joy, foster health, and make a positive difference. The name Jengo is derived from kujenga, a Swahili word which means “to build”. Hoboken Jengo provides access to eco-friendly, unique mission-driven brands for dogs, cats and humans in one central place.

125 Paterson Avenue, Little Falls, NJ 973-256-3899 • HolisticPetCareNJ.com

MEOW MINI MART

Sherry Cassin Hello@MeowMiniMart.com MeowMiniMart.com

Online cat boutique featuring unique and sustainably made fashion pet collars, home and kitchen gifts, cat toys and wellness products. See 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 the vet bills.

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.

THE CUDDLY BOUTIQUE TheCuddlyBoutique.com

Founded by pet parents, Tom & Kimberley Bueno-Schonig of The Cuddly Cottage pet sitting service, the Cuddly Boutique is an online pet store that sells a variety of special gifts from cozy sweaters to unique toys.

Their promise is that The Cuddly Boutique products will give your pet that “this is the best gift ever” look in their eyes and give you that warm and cuddly feeling in your heart.

SKINCARE SEAZEN SOAP Hoboken, NJ SeazenSoap.com

Handmade local luxury products for your skin. The Seazen Soap company specializes in natural soaps, skin butter and CBD products.

Monthly Crossword

ACROSS 1 Vital element in the road to good health 6 Fries and burgers contain high levels of this 9 To ___ fro 10 Faucets 12 Material that can be compressed to make healthier BBQ bricks (better than charcoal) 14 Connect 15 Fragrant essential oil that can help sleep quality 20 Grassy area 22 More people are switching to a ____ based diet 23 Cereal that includes nuts and dried fruit

25 Pea holder 26 Addictive substance bad for health 28 Come together 29 Dawn time, abbr.

31 Physical activity that can improve health 33 Disease defying fruit 35 Breathing problem that can interrupt sleep 36 Reduced 37 Sound of fright

DOWN 1 Pecans and almonds 2 Highest-rated 3 Trending 4 All ___ day’s work, 2 words 5 Agree silently 6 Easily available meals such as burgers, fries, etc., 2 words 7 Opposed to 8 NFL score, abbr.

11 Water-polo team complement 12 Source of solar energy 13 Very small 16 ___ carte, 2 words 17 Consumer 18 Make a hole 19 Collected a harvest 21 Drink that’s good to take before going to bed (contains tryptophan), 2 words 22 Art class adhesive 24 “Ready or ___ ...”

27 Color of many healthy vegetables 28 Melodic sounds that can help people fall asleep 30 Citrus fruit 32 Cup of tea in Brit. slang 34 Distance measurement (abbr.)

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Dr. Tom O'Bryan Chief Health Off icer, KnoWEwell

"WE ARE TRANSFORMING THE FUTURE OF HEALTHCARE" Personalized. Diverse. Inclusive. Regenerative Whole-Health and Well-Being Benefits.

It’s how KnoWEwell is transforming the future of healthcare. Award-winning. One global online destination for today’s trusted Regenerative Whole Health knowledge, resources, and ecosystem collaborating to inspire and empower individuals to prevent harm, address chronic diseases and achieve WELLthier Living – Happy. Healthy. Abundant. PurposeFilled. Join the movement as we share knowledge and healing success stories, access to evidence-based resources, immersive learning opportunities from the experts, and help create meaningful connections..

Take control and optimize your health and well-being by visiting: KnoWEwell.com As a Natural Awakenings reader, receive 50% off your first year of membership.

Individuals apply:

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Practitioners apply:

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