June 2021

E E HEALTHY LIVING FR

HEALTHY

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MEN’S WELLNESS

I N T E G R AT I V E S T R AT E G I E S O F F E R STRONG OPTIONS

HEALING

DEPRESSION N ATURALLY

EATING

VEGAN on the road

PLANET-FRIENDLY

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June 2021

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letter from publisher

Health and the Modern Man

I

n our June issue we talk about men’s health—and because we have so many female readers, how the men in your life can stay happy and healthy. I remember seeing years ago that 80 percent of Natural Awakenings readers were women. This statistic appeared to confirm what we’ve held true throughout the ages: that men and women are at opposite ends of any spectrum, even when it comes to attitudes about their own health and wellness. (Remember that book Men are from Mars, Women are from Venus?) But are we really that different?

Shanna Warner, who publishes the Oklahoma Natural Awakenings, asked her readers, “What does it mean to be a man in the modern world?” She asked them for three words that reflect the most important male attributes. There were lots of answers, including hardworking, kind, thoughtful, passionate, authentic, balanced, funny, trustworthy and compassionate. But the top three were integrity, kindness and honesty. Clearly, what we look for in others and our men has changed over the years. There was a time when it would have been more likely to hear words like successful, stable, secure and strong. This change has to do in part with a shift in women’s attitudes about themselves, and less-defined gender roles. But it also has to do with a new generation of men who are taking a far healthier approach to life—not being afraid to show vulnerability, asking for help when they need it, and practicing self-care that will keep them truly strong for years to come.

After a year of staying put, most of us are ready to do some traveling. With that, we have an opportunity to reassess how we do it. Our article “Travelling for the Planet,” page 17, has some good ideas for avoiding tourist hotspots and keeping our money local when we travel. Rule of thumb: Even if a hotel, store or restaurant is not locally owned, ideally 70 percent of the workforce should be local. And I absolutely love the idea behind Pack for a Purpose, an organization that helps travelers use some of their suitcase space to bring critical items, like medical or school supplies, to a community. I’ve done this informally when going back and forth to Costa Rica. It’s a great way to get donations directly to the people who need them.

Finally, in honor of Father’s Day, we’d like to recognize all the fathers, brothers and sons who are invaluable in our lives. We are grateful for you.

In health and happiness,

Publisher@NAHudson.com

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

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Contents 14 INTEGRATIVE

18

HEALTH FOR MEN

Natural Approaches for Robust Vitality

17 ANDRIA SOMERS on

Being United for Better Parenting

18 TRAVELING FOR THE PLANET

Sustainable Ways to Explore the World

22 VEGAN ROAD-TRIPPING Travel Tips for Plant-Based Eaters

24 THE FIT GARDENER

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Backyard Workouts Good for Mind and Body

26 RELAXED KIDS

Simple Ways to Calm Anxious Children

20 BEAT THE BLUES NATURALLY

Drug-Free Ways to Treat Depression

27 DOGGIE DENTAL CARE

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Tips For Keeping Our Pets’ Teeth Clean— So Our Pets Keep Their Teeth

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DEPARTMENTS 7 news briefs 10 health briefs 12 global briefs 17 wise words 18 green living 20 healing ways 22 conscious

eating

24 fit body 26 healthy kids 27 natural pet 29 inspiration 30 calendar 32 resource guide 35 crossword June 2021

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news briefs

Urban Souls Yoga Class to Aid India

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s things begin to open up in the United States, the situation in India is becoming increasingly dire. Front-line workers there lack medical resources, and people are being turned away from hospitals and dying at staggering rates.

Urban Souls Yoga, in Hoboken, is joining an effort by the global yoga community to mitigate the crisis by offering a special donation-based yoga and meditation class on June 5, with 100 percent of the proceeds going to the Love for India GoFundMe.

“Support for India’s COVID crisis has become crucial,” the studio’s co-owners, Brendan Gibbons and Karen Flannery, said in a statement. “One of our Urban Souls, who is from India and whose family is there, has built a network of doctors and civil servants who are donating out of their own pockets and fundraising to purchase BIPAP machines and other equipment urgently needed for saving lives. We are joining this compassionate effort.”

The class will be led by US teachers in a round-robin format, with wine and treats afterwards. For more detail on how the funds will be used, search Love for India at GoFundMe.com.

Location:100 Hudson Street, 4th Floor, Hoboken, NJ. For more information, visit UrbanSoulsYoga.com.

Body Balance Skincare Customizes Men’s Facials

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happed lips, razor burn, bumps and blotches—men deal with most of same skin problems that women do. Body Balance Massage and Skincare, in Hoboken, has men’s facial treatments customized based on skin type and condition to help restore the skin to a healthy appearance.

Whether the client has never had a facial experience or is a skincare enthusiast, the professional estheticians at Body Balance are trained to target specific needs for a man’s skin, such as soothing irritation from continuous shaving, managing excessive oil and treating sun damage from being a weekend warrior. The goal is to restore moisture to the skin and calm any inflammation. During consultation and treatment, the esthetician will also show the client how to properly care for his skin at home.

Add-ons to a standard men’s facial include microdermabrasion, which removes the topmost layer of dead skin; enzyme power peels using a natural exfoliant; and a lip enhancement to quickly repair dry, chapped lips. Body Balance also offers 45-minute “back facials,” to improve skin tone and texture on this often-neglected area of the body.

Location: 20 Hudson Place, 2nd Floor, Hoboken, NJ. For more information, call 201-420-7277 or visit BodyBalanceHoboken.com.

Whole-Body Cryotherapy Boosts Natural Healing

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ryotherapy is a favorite wellness tool of famous people from Jennifer Aniston to the New York Knicks. According to the doctors at The Center for Joint and Spine Relief, in Jersey City, whole-body exposure to extreme cold can provide relief from muscle soreness, pain and inflammation, as well as aesthetic and other benefits.

Serge Menkin, M.D., Lawrence Petracco, DC, and Joseph Bryson, DC, offer treatments individually in the center’s cryotherapy chamber, which uses gasiform nitrogen to rapidly lower the temperature of the skin’s top layer to 32 degrees Farhrenheit while cabin temperature drops to -274 F. During a three-minute session, the brain stimulates the body’s organ regulatory functions, resulting in caloric expenditure, energy increase, cell rejuvenation, immune-system boost and an overall antiinflammatory, healing response, according to the center’s doctors.

Among the conditions they treat using cryotherapy are chronic pain, chronic fatigue, arthritis, multiple sclerosis, mood disorders and degenerative diseases of the joints and spine. Aesthetic benefits include tighter skin, cellulite reduction and increased collagen.

Whole-body cryotherapy is one of many modalities offered at The Center for Joint and Spine Relief to help patients restore their health and wellness.

Location: 311 Newark Ave., Jersey City, NJ. For more information, call 201-533-0055, email info@tcjsr.com or visit CenterForJointAndSpine.com.

Long-Awaited Olivia’s Restaurant Opens in Hoboken

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livia’s, a new restaurant on a quaint corner of uptown Hoboken, was a dream deferred by COVID. Owner, Mike Gallucci, who also owns Grand Vin, says the eatery that opened in late April at 1038 Garden Street—former site of Sasso’s Liquors and Delicatessen—was originally slated to open in spring of 2020.

“Feeling so grateful for the support and love we have received after opening our doors . . . we want to thank you all for your patience,” he posted on social media.

The menu features a broad range of culinary creations, from Olivia’s Guacamole to free-range chicken to chickpea-dusted shrimp à la Planch.

Space is limited, so reservations are encouraged (go to Yelp.com and search for Olivia’s Dining and Cocktails). Hours are Friday and Saturday, 5 p.m. to midnight; and Sunday, Tuesday, Wednesday and Thursday, 5 to 11 p.m.

Location: 1038 Garden St., Hoboken, NJ. For more information, call 201-537-2415, email info@oliviashoboken.com or visit OliviasHoboken.com.

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news briefs

Institute for Personal Growth Expands with Teletherapy

Hoboken Triples Compost Drop-Off Spots

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For more information, visit HobokenNJ.gov/resources/compost.

For more information or to schedule a teletherapy appointment, call the main office at 800-379-9220 or send a message via the Contact Us page at IPGCounseling.com.

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omposting will soon be more convenient in Hoboken. By the end of the summer, the city will have 12 drop-off locations—triple the number that it had at the beginning of the year. This expansion by the Hoboken Department of Environmental Services and Community Compost Company “will ensure almost all Hoboken residents have access to drop-off composting within a short walk of their home,” Mayor Ravi Bhalla said in a statement.

Last year, according to the city, the composting program diverted nearly 28 tons of food waste from area landfills, saving nearly 1,600 gallons of gas that would have been used to truck it there. And by composting that waste rather than disposing of it in the traditional way, 5.6 fewer metric tons of greenhouse gases were emitted.

Drop-off locations are already in place at City Hall, Church Square Park, Columbus Park and Elysian Park. New locations will be installed at Harborside Park, Jackson Street Community Garden, Maxwell Park, the multi-service center on Adams Street between 1st and 2nd Streets, Jackson Plaza at 7th Street, Southwest Park, Stevens Park and the Viaduct at Adams and 14th Streets.

Losing Weight Not Just About Calories

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hy do so many people have trouble losing weight, even when they watch calories or cut out entire food groups? “The answer is different for everyone,” says Alyssa Cellini, metabolism expert nutritionist with My Custom Nutrition, in Hoboken. “That’s what we determine for every client we work with.”

Cellini takes a functional approach to health, looking at clinical testing as well as “symptom evolution.”

“The goal for every case I handle is to identify the root cause of imbalance, using knowledge of connected pathways and unique symptoms that serve as common denominators,” she says.

If losing weight were as simple as counting calories, people wouldn’t seek professional help, she says. “It’s all about balance, and I don’t mean eating well 80 percent and eating poorly 20 percent of the time. The body has a number of checks and balances, and if everything is working in balance, the body chooses energy—that is, calories—according to textbook methods.”

Among her many specialties are troubleshooting fat loss, optimizing athletic performance, hormone testing and analysis and improving menopausal symptoms. She addresses various common conditions, from fatigue to autoimmune disorders.

Location: 720 Monroe St. E417, Hoboken, NJ. For more information, call 973-317-0550, email info@mycustomnutrition or visit MyCustomNutrition.com.

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he Institute for Personal Growth (IPG), which offers counseling and psychotherapy in three physical locations in New Jersey, including Jersey City, has now made its services even more accessible with teletherapy.

“At IPG we’re always ahead of the curve, and we’ve had remote therapy capabilities in place for years to conduct online psychotherapy sessions with our clients when appropriate,” says Executive Clinical Director Susan Menahem, LCSW. “If you or your therapist are feeling under the weather, or you can’t get a babysitter for the kids tonight, or your car is in the shop, we can still make your therapy session happen remotely using our HIPAA-compliant, encrypted online therapy software.” Teletherapy is also available to new clients.

IPG provides outpatient psychotherapy and counseling to individuals, couples, families, children and adolescents. It also offers therapy for sexual problems, with five certified sex therapists and 14 sex therapy postgraduate residents on staff.

“We serve the general population, but have special expertise with LGBTQ clients,” Menahem says.

Other specialties include depression, anxiety, trauma/PTSD, grief counseling and anger management.

Creative Summer Camp at Luna de Papel

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reative kids can register to attend summer camp at Luna de Papel, a handcrafting art studio in Jersey City.

Owner Ruth Salas says the benefits of encouraging creativity in kids go way beyond keeping them busy.

“When children learn to create, they learn that they can control their environment, and that builds a tremendous amount of self-esteem,” she says. “Our goal is to build selfesteem through self-expression that is more approachable, authentic and sustainable than simple art.”

The studio will offer three summer sessions between June 21 and September 6. Days run from 9 a.m. to 4 p.m., with early- and extended-day options. Activities include weaving, felting, embroidery, painting, knitting and crochet, among others, plus gardening in the studio’s new outdoor space.

“Children today are used to instant gratification, and this can stifle the ability to strive for longer-term goals,” Salas says. “Handcrafts take commitment, but they teach children that they can achieve great things if they take them one step at a time.”

Luna de Papel regularly offers DIY classes and workshops for adults and children. Registration is required.

Location: 321 Communipaw Ave, Jersey City, NJ. For more information, call 201-946-9400, email ruth@lunadepapel.us or visit LunaDePapel.us.

NJ Biological Dentist Seeks Assistant & Offers Training

D Party With Purpose 5K Returns

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he Party With Purpose (PWP) 5K is back for 2021. Registration is now open for the virtual event, which will be held July 13-17 at the location of each participant’s choice. The in-person race will take place on Tuesday, July 27 at 7pm on Pier A in Hoboken. As always, the race will be an opportunity to raise money for several good causes—especially those involving children.

An all-volunteer nonprofit, PWP has announced that it is “more committed than ever to helping kids in need in our community who have especially been troubled by the pandemic.

Due to this, for 2021 we have narrowed down the scope for our charity partners to specifically have a greater impact on children affected by issues revolving around education, mental health/life skills/bullying and physical health. In 2021, we have granted 12 charities micro-grants ranging from $750 to $1,500.”

Among the many New York City-area charities that have benefited from PWP’s events are Family Promise, Community Lifestyle, Mile Square Theatre, TRUE Mentors, United Children’s Music Project and Hoboken Shelter.

Since 2002, PWP has hosted more than 60 events or volunteer opportunities and donated more than $650,000 to area charities.

For more information, email Michelle Gesser at 5k@partywithpurpose.org or Sign-up at Classy. org/event/party-with-purpose-2021-5k/e339632

JULY

r. Louis Steinberg, practitioner at Biological Dentists of New Jersey, in West New York, is offering training for an individual to become a dental assistant. “I’m looking for a personable, responsible, caring individual who is willing to learn about allopathic—that is, traditional—medicine as well as alternative medicine,” he says.

Biological dentists use biocompatible materials in all their procedures.

“We do safe mercury removal, and we restore with materials that we may test for,” Steinberg says. Other services they offer at their practice are periodontal therapy; laser dentistry; supportive therapy; treatment for temporomandibular joint (TMJ) dysfunction and chronic face pain; orthodontics; and dental management of sleep disorders.

Work hours for the position are Monday 9 a.m. to 6 p.m., Tuesday 9 a.m. to 5 p.m., Wednesday 9 a.m. to 6 p.m., and Thursday noon to 5 p.m. Compensation starts at $16 per hour (with raises as skills are acquired). The position offers dental benefits and paid holidays, one week of paid vacation after one year, and two years of paid vacation after two years.

While there’s no dental assistant certification, the position will include training and licensure as a dental radiologist, Steinberg says.

Location: 6050 Boulevard East, Ste. LE, West New York, NJ. To apply for the position, contact the office at 201-662-2020 or email Louis@DrLMSteinberg.com. For more information about the practice, visit BiologicalDentistsOfNJ.com.

Important note:

The article “Homeopathy to the Rescue” in our May issue strictly and solely addresses homeopathic applications. Under no circumstances should this be confused with herbal applications--or using substances as herbal medicine in any form. Homeopathic remedies are highly diluted substances from plants which could potentially be toxic in any other form. Aside from topical products like calendula tincture, there is no residual substance--plant, mineral or animal--in store-bought or prescribed homeopathic remedies. Please use only homeopathic remedies that are professionally formulated and obtained from medical-grade homeopathic suppliers and practitioners.

Are you responsible, caring, and personable?

Earn While You Learn

Coming Next Month

Better Sleep Plus: Food as Medicine

Start a new fulfilling career as a dental assistant. Opportunity to get trained in the highly specialized and growing field of biological dentistry.

Contact us for more information Louis M. Steinberg, DDS, MS 201-662-2020 or Louis@DrLMSteinberg.com BiologicalDentistsOfNJ.com

Mon 9-6, Tues 9-5, Wed 9-6, Thurs 12-5

June 2021

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health briefs

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Nix Sweeteners to Avoid Spreading Antibiotic Resistance

Cultivate Satisfaction to be Healthier and Happier Older people with high levels of life satisfaction—a favorable attitude toward life—have healthier habits, less depression and pain, better sleep and a longer life, reports researchers from the University of British Columbia. They studied nearly 13,000 U.S. adults older than 50 for four years and found that higher life satisfaction was linked to 26 percent reduced mortality and a 46 percent lower depression rate. People that felt good about their lives had fewer chronic conditions and pain, exercised more often, were both more optimistic and likely to be living with a partner and experienced less hopelessness and loneliness. However, such positive feelings were not associated with fewer health conditions such as diabetes, heart disease, arthritis or obesity; were not marked by less alcoholic binging or smoking; and were not affected by frequency of contact with children, family and friends.

jacob lund/AdobeStock.com

Four widely used artificial sweeteners—saccharine, sucralose, aspartame and acesulfame potassium—promote the transfer of antibiotic resistance genes in both environmental and clinical settings, report researchers at the University of Queensland, Australia, in The ISME Journal. They found that these four nonnutritive sweeteners promote horizontal transfer of the genes between bacteria, furthering the spread of antibiotic-resistant genes in the intestine. The researchers say the findings provide insight into the spread of antimicrobial resistance and point to a potential risk associated with ingesting the artificial sweeteners.

People that struggle to eat the often-recommended nine servings of fruit and vegetables each day can relax: The latest research from Harvard, based on 26 studies of 2 million people from 29 countries, found that two and three daily servings of fruit and vegetables, respectively, were linked to the most longevity. Compared to only two servings of produce per day, five servings lowered the risk of death overall by 13 percent, cardiovascular disease by 12 percent, cancer by 10 percent and respiratory disease by 35 percent. Green, leafy vegetables, including spinach, lettuce and kale, and fruit and vegetables rich in beta carotene and vitamin C, such as citrus fruits, berries and carrots, showed benefits.Starchy vegetables, like peas and corn, fruit juices and potatoes, did not appear to reduce the risk of death.

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Eat Five Veggies and Fruits Daily to Live Longer

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Weighted blankets that provide a cozy, swaddled feeling have been big sellers during the trying days of the pandemic, and a new study verifies that they do provide mental health benefits.

Researchers from Sweden’s Karolinska University tested 120 patients with depression, bipolar disorder, anxiety disorder or attention deficit hyperactivity disorder for four weeks.

They found that a weighted blanket led to better sleep and reduced fatigue, depression and anxiety, and increased levels of daytime activity. Weighted blankets are comforters with tiny pellets or metal chains woven throughout so that weight is distributed across the body; researchers recommend using a blanket that is about 10 percent of a person’s body weight.

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Consider Depression Treatment to Fight Ulcers Research from the University of Queensland, in Aus- tralia, has found that peptic ulcers and irritable bowel syndrome, along with other gut disorders, are linked to depression. The researchers analyzed health data from more than 450,000 people and found eight genetic variants that predispose people to peptic ulcers and other gut diseases, often with depression as a comorbidity.

Lead author Yeda Wu says the research supports a holistic approach to identifying and caring for patients with gastrointestinal diseases, noting, “As a medical student, I noticed how some patients’ gastrointestinal symptoms improved after psychotherapy or psychiatry treatment.”

M A N UA L

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Licensed Massage Therapist and Certified Personal Trainer

CROSSWORD SOLUTION

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Improve Sleep with a Weighted Blanket

See puzzle on inside back cover.

June 2021

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global briefs

Gale Force

Blockage Busters

An 800-megawatt project, Vineyard Wind, off the coast of Martha’s Vineyard, is awaiting final approval by the Army Corps of Engineers. Laura Daniel Davis, principal deputy assistant secretary of land and minerals at the U.S. Department of the Interior, says, “The demand for offshore wind energy has never been greater. The technological advances, falling costs, increased interest and the tremendous economic potential make offshore wind a really promising avenue.” Some two dozen offshore wind projects are in development along the East Coast.

According to the International Energy Agency, wind could provide more than 18 times the world’s present electricity demand and is well-suited to serve heavily populated areas. For instance, almost 40 percent of Americans live near the coasts.

Offshore wind power could assist in relieving the dependence on carbon-based sources of electricity and relieve congestion on the grid for Los Angeles, New York, San Francisco, Houston and Seattle. Offshore turbines are in open waters where wind is strong and abundant. As the technology has matured, the turbines have gotten bigger and further out to sea.

An agreement finalized in November 2020 between farmers, tribes and dam owners will result in the deconstruction of four aging, inefficient dams along the Klamath River in the Pacific Northwest to restore salmon runs that have been in decline. The Karuk and Yurok tribes have relied on the salmon for both sustenance and spiritual well-being throughout their history.

The project also signals a decline in the hydropower industry, which does not seem as profitable as predicted with the emergence of more cost-effective and sustainable energy sources such as wind and solar.

The World Commission on Dams released a report in November 2000 on the enormous financial, environmental and human costs and poor performance of large dams. The commission analyzed dozens of case studies and more than 1,000 testimonies regarding the outcome of trillions of dollars invested in dams. After decades of rapid construction, only 37 percent of the world’s rivers remain free-flowing.

River fragmentation has heavily damaged freshwater habitats and fish stocks, threatening food security for millions of people and advancing the decline of other mammals, birds and reptiles.

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World’s Largest Dam Removal Project Underway

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Offshore Wind Power Gaining Momentum

Sunscreens Harm Hawaiian Reefs

lighfield studios/AdobeStock.com

Bill 132, banning sunscreens containing the chemicals avobenzone or octocrylene, has progressed through the Hawaiian House and Senate. If it passes, the bill will go into effect January 1, 2023, to prohibit the sale or distribution of any sunscreen containing the targeted chemicals unless the buyer has a valid prescription. The outlawed chemicals can make corals more susceptible to viral infections and bleaching. Octocrylene can disrupt human hormones and harm marine animals.

Avobenzone is an endocrine disruptor and can make coral less resilient to high temperatures.

Maxx Phillips, Hawaii director and staff attorney at the Center for Biological Diversity, says, “This is great news for our imperiled coral reefs and marine life. People can protect their skin without harmful petrochemicals while Hawaii protects public and environmental health.” For those needing to protect themselves from the sun without harming ocean life, scientists and the National Oceanic and Atmospheric Administration recommend products containing non-nanoized titanium dioxide and non-nanoized zinc oxide.

Calendar Conundrum

Summer Season Projected to Last Longer

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A new study by scientists at the State Key Laboratory of Tropical Oceanography, in China, and published in the journal Geophysical Research Letters, predicts that if emissions of greenhouse gases go unchecked, summers in the Northern Hemisphere could last nearly six months by 2100. The impacts will be felt on human health, agriculture and ecology, such as the timing of animal feeding, breeding and migration, as well as promoting more heat waves, droughts and wildfires.

The research analyzed six decades of historical daily climate records and employed climate models to project future trends. Summer was defined as the onset of temperatures in the hottest 25 percent of the year and winter as temperatures in the coldest 25 percent. The number of summer days in the Northern Hemisphere increased from 78 to 95 between 1952 and 2011.

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Olio App Prevents Food Waste

Uneaten food often ends up in the trash, but Olio, an app created in 2015 by English entrepreneurs Tessa Clarke and Saasha Celestial-One, allows people with extra food to post a picture online. Anyone that wants the food can respond and pick it up as a gift. There is no money exchanged, and no swapping or bartering. Almost 3.5 million people use Olio in 50 countries. The app claims to have prevented “3,775 tonnes of CO2 emissions from entering the atmosphere and eliminating 12,171,045 car miles from the road.”

Nonprofit Project Drawdown notes, “Almost 1.4 billion hectares of land; close to 30 percent of the world’s agricultural land, is dedicated to producing food that is never eaten; and the carbon footprint of food wastage makes it the third emitter of CO2 after the U.S. and China, according to the UN Food and Agriculture Organization.

Reducing food waste is one of the most effective ways of tackling the global climate crisis.” postmodern studio/AdobeStock.com

Burn Notice

June 2021

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INTEGRATIVE HEALTH FOR MEN Natural Approaches for Robust Vitality

by Ronica O’Hara

S

tatistically speaking, living long and well is an uphill battle for most American men. Compared to women, they eat worse, smoke more, drink harder, exercise less and suffer more injuries. They live on average five fewer years than women. At birth, they outnumber women 105 to 100, but by age 60, it’s flipped to 95 to 100. Of the 15 leading causes of death, the only one men don’t lead in is Alzheimer’s, because many of them don’t live long enough to develop it.

Men are markedly slow to consult doctors. Seventy-two percent would rather do household chores like cleaning toilets, one survey found, and 37 percent admitted that they withheld information from doctors to avoid hearing a bad diagnosis. When more serious symptoms arise like chest pain or painful urination, they can turn to medical specialists and the latest technology to get heart stents inserted, kidneys flushed out and pain lowered with pharmaceuticals. By then, however, disease can be advanced and the prognosis dimmer.

But that “macho man” approach is ebbing as men—especially millennials—increasingly adopt proactive integrative strategies to take control of their health. “As traditional gender roles continue to fade with the times, there will be less of a stigma around men’s health care and we’ll start to see more and more men placing greater importance on their health,” says integrative internist Myles Spar, M.D., co-author of Integrative Men’s Health and chief medical officer of Vault, a men’s health care organization. By dealing head-on with not just a condition’s symptoms, but also with its physical, mental and emotional roots, men can become better equipped to enjoy long years of robust health.

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HEART DISEASE The leading cause of death for men in the U.S., heart disease kills one in four men. Half of those that died suddenly exhibited no previous symptoms. Men develop heart disease 10 years younger than women on average, possibly because estrogen has a protective effect on coronary arteries. Stress, especially in economically beleaguered occupations and areas, takes a toll, as evidenced by rising drug abuse among men nationwide.

“Overall, it appears that men’s coping with stressful events may be less adaptive physiologically, behaviorally and emotionally, contributing to their increased risk for coronary heart disease,” concludes a State University of New York at Stonybrook study.

hampered by such conditions as hypertension, diabetes, obesity, high cholesterol, insomnia and alcohol use. Although a quarter of new patients with ED are under age 40, mild and moderate ED affects approximately 50 percent of men in their 50s and 60 percent in their 60s.

Integrative medicine offers potent strategies such as exercise, weight loss, good sleep and a varied diet, factors that can reverse ED, according to Australian researchers. “Men aren’t ever going to stop eating hotdogs in the name of ‘wellness’, but if you tell a man that eating hotdogs will impact his ability to get erections, he’ll never eat a hotdog again,” says Spar.

SYMPTOMS: chest pain, irregular heartbeat, dizziness, shortness of breath, extreme fatigue, sensations in arms and legs such as pain, swelling, weakness or tingling.

SYMPTOMS: repeated difficulty getting or maintaining an erection, reduced sexual desire.

NEW RESEARCH: Active, 40-ish men that were able to do 40 pushups had a 96 percent lower risk of cardiovascular disease in the next 10 years than men doing less than 10 pushups, a Harvard study concludes. A 10-year study of 134,297 people from 21 countries found that eating six ounces or more each week of processed meat like bacon, sausages and salami was linked to a 46 percent higher risk of cardiovascular disease and a 51 percent higher risk of death.

NEW RESEARCH: In a survey of 12 studies involving 8,300 participants, the longer-lasting erection drug Cialis (tadalafil) beat out Viagra (sildenafil) as the drug of choice by a three to one margin. Cornell researchers found that of the 48 percent of older men in one study with ED, only 7 percent had tried an erection drug, and fewer than half refilled the initial prescription, partly due to unpleasant side effects.

INTEGRATIVE APPROACHES: “An integrative model for heart disease, when done properly, hunts down chronic inflammation in the body wherever it is and attempts to remedy it naturally, which is why we have had so much more success and significantly fewer side effects than conventional medicine,” says naturopathic cardiologist Decker Weiss, of Scottsdale, Arizona, a pioneer in the field. Typically, integrative cardiologists will interview a patient to determine the root causes of inflammation, including diet, physical activity and emotional stress. After targeted lab tests, they may prescribe botanicals along with pharmaceuticals like diuretics and beta blockers to manage fluids and vital signs. They often focus on repairing the gastrointestinal tract with specific probiotics and restoring the endothelium (the inner lining of blood vessels) with nutrients like magnesium, coenzyme Q10 and alpha-lipoic acid. They’ll encourage patients to switch to healthier, plant-based diets; perhaps to undergo a colon, liver or lymph cleanse; and exercise and use stress-reducing practices like meditation or martial arts.

INTEGRATIVE APPROACHES: An integrative strategy typically involves a doctor checking and increasing a man’s testosterone levels if necessary; a thorough checkup and lab tests to detect and treat causes such as diabetes and high cholesterol; and vetting and replacing medications such as antihistamines and blood pressure drugs that might cause ED. For relationship problems, anxiety or depression, a cognitive behavioral therapist might be recommended and mindfulness meditation might be encouraged to reduce stress.

A weight-loss plan featuring more produce and less meat is typically suggested: men with a 42-inch waist are 50 percent more likely to have ED than men with a 32-inch waist. Some foods like arginine-rich oatmeal and antioxidant-rich pomegranate juice, as well as supplements like DHEA, L-arginine, zinc and panax ginseng have also proven helpful in studies.

Effective exercises include Kegels to strengthen pelvic floor muscles, Pilates to build core strength and aerobic workouts to strengthen blood vessels. Just 30 minutes of walking each day was linked to a 41 percent drop in risk for ED, Harvard researchers found.

ERECTILE DYSFUNCTION

PROSTATE CANCER

Erectile dysfunction (ED), the inability to get and keep an erection firm enough for sex, often drives a man to seek medical care. An erection—a complex interplay among the brain, hormones, emotions, nerves, muscles and blood vessels—can be

Prostate cancer affects one in eight men, 60 percent of which are over age 65. African American men get prostate cancer younger, have more severe cases and are twice as likely to die from it. Although it’s not as virulent as most other cancers, it

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Up to one-third of men may experience depression, but it’s marked more by bravado than tears. “Rather than appearing sad, men with depression are more likely to react with anger, self-destructive behavior, self-distraction, or numbing of pain with substance use, gambling, womanizing and workaholism,” concludes a major University of Michigan study in JAMA Psychiatry. Irritability, blowing up at minor annoyances, sudden spells of aggression and risky behaviors are other hallmarks. Men are far less likely than women to seek treatment and four times as likely to die by suicide.

SYMPTOMS: They may be silent or involve frequent urination, weak or interrupted urine flow, urinary leaking, needing to urinate frequently at night, blood in the urine, erectile dysfunction or discomfort when sitting. A patient receiving NeuroStar transcranial magnetic stimulation therapy.

NEW RESEARCH: The more faithfully that men with localized prostate cancer followed a Mediterranean diet, the better their disease fared, report University of Texas MD Anderson Cancer Center researchers. Drinking several cups of coffee every day may be linked to a lower risk of developing prostate cancer, suggests a pooled data analysis in the online journal BMJ Open. A new urine test for prostate cancer is so accurate it could have eliminated the need for one-third of biopsies in a recent study of 1,500 patients in the Journal of Urology.

INTEGRATIVE APPROACHES: In a 2018 comprehensive review of prostate cancer studies published in the Journal of Alternative and Complementary Medicine, Abrams recommends a plant-based, antioxidant-rich diet that emphasizes cruciferous vegetables, tomatoes, soy, pomegranate, green tea and fish-based omega-3s; limiting meat, sugary drinks and saturated fats; supplementing with vitamin D3 and omega-3s while avoiding selenium and vitamin E; exercising daily, with yoga and tai chi especially providing mind-body benefits; and using acupuncture to manage the side effects of conventional treatments. To combat the anxiety that can arise during the period between a diagnosis and surgery, Abrams suggests stress-reducing therapies like mindfulness training, reiki and support groups.

SYMPTOMS: Besides anger and irritability, depressed men are more prone to lose weight rather than gain it, become obsessive-compulsive rather than anxious and experience physical problems like headaches, stomach ailments and chronic pain.

NEW RESEARCH: Men with moderate to high levels of what Russian researchers call “vital exhaustion”, marked by excessive fatigue, demoralization and irritability, are 16 percent more likely to have a heart attack within 15 years. The risk doubles for men that never married, were divorced or became widowed.

INTEGRATIVE APPROACHES: “First, it is important to get a lab screening to rule out low testosterone, vitamin deficiencies, anemia and thyroid problems,” says holistic psychiatrist W. Nate Upshaw, M.D., medical director of NeuroSpaTMS, in Tampa. He also checks for sleep disorders, treats with cognitive behavioral therapy and after getting lab results, suggests such supplements as vitamins B12, D3 and methylfolate. His lab focuses particularly on transcranial magnetic stimulation therapy, which a 2020 Stanford study found to be 90 percent effective in relieving drug-resistant depression. “It restores healthy brain function without medications, and with essentially no side effects,” says Upshaw, adding that the approach is particularly good for men that want to avoid the sexual side effects of antidepressants.

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

TO LEARN MORE Integrative cancer care: A four-part video lecture series by integrative oncologist Donald Abrams, M.D., of the Osher Center for Integrative Medicine at the University of California at San Francisco. Osher.ucsf.edu/patient-care/patient-careteam/donald-abrams.

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Health self-quiz: Myles Spar, M.D., co-author of Integrative Men’s Health, offers a simple quiz that helps identify health problems and proposes integrative strategies. Tinyurl. com/DrSparHealthQuiz.

image courtesy off NeuroStar

DEPRESSION

requires monitoring, sometimes for decades, which compels some men to get serious about diet and exercise. “If you hear you have cancer, the rug is pulled out from underneath you and you feel you’ve lost your locus of control to surgeons and other doctors,” says integrative oncologist Donald Abrams, of the Osher Center for Integrative Medicine at the University of California at San Francisco. “But lifestyle changes are important, useful and have an impact, and they’re something patients themselves have control over and can decide to do.”

wise words

Andria Somers on Being United for Better Parenting

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ndria Somers is the executive director of the Holistic Moms Network (HMN), which connects families interested in positive, holistic parenting, health and green living, providing them with helpful information and other support. The organization was formed in Essex County, New Jersey, in 2002 by a handful of mothers seeking to associate with others sharing the same goals. One of the moms, Nancy Peplinski, decided to expand the vision of the informal group and established it as a nonprofit in 2003.

Rapid growth made apparent the need for community support of naturally minded families across the country. In its first year of operation, HMN evolved from a local group to a nationwide organization with more than 25 chapters in 14 states.

Founded on the cornerstones of community and connection, the mission of HMN is to provide a safe, supportive environment in which families can access resources and experience camaraderie in attaining natural living and gentle parenting.

How has HMN impacted your life?

I attended my first HMN meeting in 2012, after my oldest daughter was born. I became a member after learning about the organization and all that they offered. That was a lifechanging moment for me. HMN very quickly

became a central aspect of my mothering journey. I joined the national team in November of 2012, and my role evolved to executive director in 2017. Parenting has been my most transformative experience thus far, and HMN inspires me every day on this journey with all that its volunteers, members and advocates give as far as support, knowledge, ideas and most importantly, community.

What is holistic parenting?

Holistic parenting begins with an understanding and respect for how all living things are connected and how we impact one another. Holistic parenting embraces green and non-toxic living, non-violent communication and natural health. We believe there are seven guiding principles for holistic parenting which we follow: make informed and educated parenting decisions; seek respectful and nurturing relationships with others; actively participate in one’s own healing process; balance and integrate physical, emotional and spiritual aspects of being; teach children how to respect and care about the natural world; limit children’s exposure to advertising, marketing and a consumer-driven culture; and live more simply and consume less.

journey together. Members are encouraged to respect one another’s views, offer support and learn from each other. HMN wants to generate national awareness, education and support for holistic parenting and green living. Our groups meet about once a month in a public venue where all are welcome.

We provide nurturing, open-minded and respectful local community networks that encourage families to share these ideals and learn from each other.

What advice would you offer to a new parent just beginning their journey of holistic parenting?

As a parent, it’s important to have a network of support. Being connected to like-minded individuals who do not judge makes all the difference in the world. It truly does take a village to raise a child, and you can choose how you build your village. There will be countless people offering advice, so be discerning and see what resonates with you. I truly believe that we are all here to help and support one another. HMN is a way to build relationships and connect with other parents to form friendships that last a lifetime.

How does HMN differ from other parenting groups?

For more information, including on becoming a member, visit HolisticMoms.org.

The heart and soul of HMN is to connect families through volunteer-led chapters and intentional communities across the country. We are authentic, passionate about our purpose and committed to our mission. HMN is how we bring together local parents for support and join our voices as a national community. We recognize that everyone is on their own path, yet on this

This article was written by a KnoWEwell (KWW) staff member. Holistic Moms Network and Natural Awakenings are collaborative partners of KWW, a benefits and services company that operates the global Regenerative Whole Health community and marketplace platform KnoWEwell.com. See ad on back cover.

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green living

Traveling for the Planet Sustainable Ways to Explore the World

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by Sandra Yeyati

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fter more than a year in social isolation, many of us are ready to hit the road, meet new people, fly to exotic locations and enjoy the sights and flavors of anywhere-but-here. Although the travel industry is raring to serve pent-up demand, this unprecedented respite can be an opportunity to reset priorities. When choosing hotels, modes of transportation, places to shop and dine, and other activities, consider their sustainability. Tourism need not harm the planet. With proper planning, it can enrich it while benefiting the people living in the places we visit.

Fly Direct and Economy “Flying is the most carbon-intensive thing we can do in our lives,” says Holly Tuppen, author of Sustainable Travel: The Essential Guide to Positive Impact Adventures. To reduce emissions, she recommends flying direct in space-saving economy seats; taking longer, less frequent vacations; and using trains or other overland transportation whenever possible.

Take it Slow In 2010, Tuppen travelled around the world without flying for 20 months. “We walked, biked, sailed across the Atlantic, got on a container ship across the Pacific, took trains, hitchhiked—a whole heap of transport cobbled together,” she recalls. “It’s not that bucket-list 18

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idea of flying into a place, doing everything quickly and ticking off experiences. With slow travel, you’re letting the journey be part of the experience and inevitably, you meet more people along the way.”

Don’t Overdo It In another eco-friendly aspect of that excursion, Tuppen visited places that weren’t tourism hotspots. “From Venice to Bali to Mexico, there are examples of places that before the pandemic had too many visitors—more than the infrastructure could handle,” she says. “That’s a massive problem, because it harms the life of local people. When the cruise industry started to stop in Dubrovnik, Croatia, for example, local amenities like hairdressers and grocery stores became souvenir shops.”

Keep it Local According to Tuppen, the needs of locals should take precedence over those of tourists. A related problem is tourism economic leakage. “If you spend $2,000 on a trip to Thailand, my hope would be that I’d be contributing $2,000 to the economy in Thailand, but in reality, the way that the tourism supply chain is set up, a huge proportion of that money will end up in the hands of international companies,” she explains. “Ideally, we should be looking for accommodations,

experiences, stores, restaurants that are all locally owned rather than being part of an international chain. If you’re booking a hotel, 70 percent or more of the workforce should be local.”

Pack for a Purpose To help travelers express their gratitude to a community for their hospitality, Rebecca Rothney founded PackForAPurpose.org, which lists items locals need and the accommodations and tour companies that deliver them to more than 450 community projects worldwide. Travelers dedicate a portion of their luggage space to carry in-kind donations and drop them off when they arrive at their hotel or meet their tour guide. Common items are medical and school supplies, as well as crafting materials for women to make and sell items like jewelry and trinkets, providing money to pay for their children’s education. “A stethoscope weighs less than a kilo, but it can touch 10,000 hearts,” she says.

Book Kind Hotels Finding sustainable accommodations can be challenging and time-consuming, but KindTraveler.com is helping to change that.

Recognized by Travel + Leisure as a 2020 Global Vision Award recipient, the hotel booking platform offers exclusive rates and perks from vetted, Earth-friendly accommodations when travelers make a nightly donation to a local charity that positively impacts the community visited.

“A $10 donation will provide care for a rescue kitten for one month in Belize, clean 250 pounds of trash out of a waterway in Sonoma, California, or provide 40 nutritious meals to individuals in need in New York City,” says co-founder Jessica Blotter. There are hundreds of participating hotels in 22 countries benefitting 70 global charities with an emphasis on fighting poverty, advancing environmental sustainability and reducing inequalities in communities.

“It’s a way to connect, feel good and have meaningful experiences, knowing that your travel dollars are leaving the destination better than before you arrived,” Blotter says.

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

Reach her at SandraYeyati@gmail.com.

The Future of Penn Station

by Tina Woods

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hen Pennsylvania Railroad President Alexander Johnston Cassatt designed the initial Penn Station in 1901, the illusion was of grandeur, modeling the idea of the recently constructed Parisian railroad. The initial design incorporated and visually mirrored the US Post Office on Eighth Avenue, which used to sort the mail that was shipped by rail.

Since then, modifications have been made to the structure’s interior and exterior, but no extensive or large-scale renovations have been proposed until now.

Two alternate plans recently revealed

by Governor Andrew Cuomo and the area’s major transit agencies envision the use of glass atriums to allow natural light to fill the hub, similar to the new Moynihan Train Hall on Eighth Avenue.

One of the plans would retain the station’s two-level boarding configuration but would add a central atrium and a new entrance on Eighth Avenue, with wider concourses and multiple access points to train platforms. This plan would require the purchase of Madison Square Garden’s Hulu Theater.

The second plan would create an open, single-level concourse larger than the iconic Great Hall of Grand Central Terminal, with two new entrances on Seventh Avenue and a multistory atrium in a

former taxiway between the station and adjacent 2 Penn Plaza, which has been closed since 9/11.

There is also a proposal to add new train tracks south of Penn Station once a new rail tunnel is built between New York and New Jersey. This project—considered crucial to expanding capacity—would require federal approval and funding to begin construction, which is expected to take six to seven years to complete.

What does this mean for residents of New Jersey? Easier accessibility to the Empire State through more contemporary means and facilities. In the bigger picture, it’s projected to lead to the continued relocation of urban residents to the New Jersey suburbs, where they’re seeking a better quality of life using all the Garden State has to offer—even its transit system!

Tina Woods, Licensed NJ Realtor® Signature Realty NJ 357 Springfield Ave, Summit, NJ 07901 Tina@SignatureRealtyNJ.com SignatureRealtyNJ.com Cell: 201-677-2023 • Office: 973-921-1111 Member of NAR®, NJAR®, NCJAR® and Women’s Council of Realtors® June 2021

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healing ways

Beat the Blues Naturally Drug-Free Ways to Treat Depression

by Julie Peterson simply wrong.”

Antidepressants may merely mask symptoms. “Covering over symptoms is a missed opportunity to resolve the root cause of the problem,” says Manhattan-based holistic psychiatrist Kelly Brogan, author of A Mind of Your Own and co-editor of the textbook Integrative Therapies for Depression.

Further, because many depressed people do not receive treatment due to financial, cultural or personal reasons, effective alternative therapies are necessary for improving public health.

L

ack of interest, low energy, changes in weight, difficulty concentrating and feelings of worthlessness are some of the symptoms that can occur in varying degrees with depression. According to the National Institute of Mental Health, an estimated 17.3 million adults in the U.S. experienced at least one major depressive episode in 2017. With the pandemic, the rate tripled, with 27.8 percent of adults reporting symptoms, according to a September 2020 study published in JAMA Network Open.

Mainstream medical doctors typically prescribe antidepressant drugs, but the plethora of adverse effects such as anxiety, digestive disturbances, headaches, weight gain and sexual dysfunction can cause additional woes. In addition, efficacy is in question. In The Emperor’s New Drugs: Exploding the Antidepressant Myth, Irving Kirsch, Ph.D., professor of psychology at the UK University of Hull, declares, “The belief that antidepressants can cure depression chemically is 20

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Before starting any treatment, it’s important to verify that depression exists and rule out potential conditions like nutritional deficiencies, low thyroid function, food allergies or other issues.

Many people find that herbs provide gentler action and fewer adverse effects than conventional antidepressants. Even some conventional health practitioners are beginning to get on board. Women’s health expert Nicole Galan, RN, wrote in a 2019 article in Medical News Today, “Medications and counseling are conventional ways to alleviate the symptoms of depression. However, some herbs and supplements may also help.”

Common herbs include St. John’s wort (Hypericum perforatum), which has been shown to work about the same as antidepressants for mild and moderate depression; American ginseng (Panax quinquefolius) and Asian ginseng (Panax ginseng), which improve mental clarity and energy, and reduce the effects of stress; and saffron (Crocus sativus), which is safe and effective, although expensive. While herbal medicines are available over the counter, it’s important to consult with a doctor or herbalist, as some are not safe in conjunction with other medications or during pregnancy.

Homeopathic remedies are more complex, personalized and

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Nature’s Medicine

diluted, but have no contraindications. Lone Pedersen, a certified classical homeopath in Seattle, says that homeopathy treatments are “gentle, safe, non-toxic and side-effect free.”

Radiance with LifeForce Yoga. She recommends determining one enjoyable pose and practicing it every day: “Five minutes a day is enough to make a change.”

Julie Peterson writes about wellness and environmental issues and has contributed to Natural Awakenings for more than a decade.

Clean Food Improves Mood Several studies have found that eating a poorquality diet high in processed meat, sweets, fried food, refined cereals and high-fat dairy leads to a higher likelihood of depression.

“The single greatest thing anyone can do for their health is to eat whole foods, including organic vegetables, fruits, high-quality proteins, whole grains and healthy fats,” says Dorothy Calimeris, an author and wellness coach in Oakland, whose cookbooks promote anti-inflammatory diets for optimal health.

Inflammation has been linked to numerous health issues, including depression. To start an anti-inflammatory diet, eliminate foods that commonly trigger inflammation, starting with gluten, soy, corn and the biggest culprit of all, sugar. A 2019 study by University of Kansas researchers and other studies indicate that sugar itself is a trigger for mental health issues.

Don’t forget about the “food” the skin absorbs. Switching to organic body care and home cleaning products minimizes exposure to biology-disrupting toxins that have been linked to depression.

Set the Endorphins Free Many studies have shown that exercise reduces the symptoms of depression. Extra boosts come from getting outside to increase levels of vitamin D and exercising with a friend to enhance social support. Just 20 to 30 minutes of activity several times each week improves well-being. The best news is that any movement helps—walking, tai chi, gardening, dancing—anything that feels good.

“Taking a yoga class helps to relieve depression by increasing focus and attention, releasing endorphins and oxytocin, stretching the body, relaxing tension, creating community and adjusting breathing patterns,” says Rose Kress, owner and director of LifeForce Yoga Institute, in Lebanon, Oregon, and author of Awakening Your Inner

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June 2021

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conscious eating

Vegan Road-Tripping Travel Tips for Plant-Based Eaters

by Carol Sanders

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o maximize health and minimize our impact on the planet, a whole-food, plant-based diet reigns supreme. Cooking at home ensures quality-controlled ingredients, but when traveling, extra measures are needed to enjoy healthy options while avoiding the allure of diet-busting, processed foods. The key to success is a combination of planning and resolve.

Much can be done before the trip begins. Research the destination and road trip stops, says Julieanna Hever, registered dietitian and author of Plant-Based Nutrition (Idiot’s Guides). She recommends reviewing online menus, calling ahead to clarify options and using apps like Yelp.com and HappyCow.net to scout for restaurants and grocery stores. Her favorite places are Thai and Mexican eateries, as well as steakhouses for their plant-based side dishes. Upon arrival at her destination, she hits a grocery store to stock up on fresh fruits and veggies.

“We live in an extremely difficult food environment, with a lot of triggers and inputs that don’t go away even if you’ve been eating a healthy diet for a long time,” says Micaela Karlsen, Ph.D., senior director of research at the American College of Lifestyle Medicine and author of A Plant-Based Life. “For people that are transitioning into this new lifestyle, the highly refined foods they are used to eating are kind of low-grade addictive substances and what researchers call hyper-palatable foods like added fat, sugar and salt that stimulate the brain in a similar 22

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way as addictive drugs like cocaine or alcohol, so it’s really a process of withdrawal for people initially.”

To combat the temptations, especially when away from home, Hever advises writing down and clearly understanding dietary goals and the reasons for eating this way. “I work with people that are very sick and with elite athletes. Their goals may be different from everyday people that want to have a vacation,” she says. “Do you want to have another heart attack or reactivate your diabetes? No. Are you totally healthy and consciously deciding to splurge once in a while?

That can totally fit into a healthy lifestyle.

What matters most is choosing to eat whole food, plant-based foods most of the time.”

Karlsen recommends always carrying snacks. “Don’t let yourself get too hungry or too tired, because when people are extra hungry or run-down, the reward experience of eating goes up and willpower goes down,” she explains, adding that dried fruit, nuts, rice cakes, individually packaged nut butter and fresh fruits are good portable snacks to carry.

At the hotel, microwaveable popcorn, as well as oats and shelf-stable, single-portion almond or soy milk, will help stave off the munchies.

“I love granola, not only for breakfast, but also as a snack in the mid-afternoon,” Karlsen says. “Most store-bought granola, however, is akin to food crime. Oats are whole, healthy and cheap, but once oil, sugar and other stuff are added, the commercial product is high in fat, way too sweet and really expensive. The first time I made granola myself, I was amazed at how I didn’t even notice that the oil and sugar weren’t there. It was delicious and so satisfying.”

According to both experts, a cooler in the car or a refrigerator at the destination hotel expands the kinds of home-prepared foods that can accompany travelers, including hummus spread over crudités or sprouted, wholegrain crackers, as well as any kind of leftover dishes. They both tout the convenience and tastiness of nori rolls—a wide variety of ingredients wrapped in a sheet of dried seaweed.

Among Karlsen’s favorite nori fillings are tempeh baked with tamari and a little maple syrup, topped with tomato and kale; peanut

butter and pickles; avocado rubbed with umeboshi plum vinegar; and sweet potato, avocado, red pepper and thinly sliced carrots.

“Food is intertwined in our culture with entertainment, but thinking about food that way doesn’t really serve our biological potential for wellness,” says Karlsen. “People are so accustomed to these highly rewarding, intense foods like buffalo wings, pizza or chocolate cake that they actually don’t know what it feels like to enjoy something that’s simple and unrefined. There’s a lot of enjoyment in healthy eating. The longer you do it, the more it becomes enjoyable.”

Carol Sanders is a professional writer and can be reached at GoodEyePress@gmail.com.

Japanese Noritos 2 sheets nori 1 tsp low-sodium miso paste ¼ cup cooked brown rice ½ small Persian cucumber, julienned 1 ½ Tbsp shredded carrots (chard, dandelion greens, kale and/or spinach) 1 tsp low-sodium tamari 1 tsp sesame seeds Place nori sheets on a flat surface. Gently and evenly place miso paste on half of each nori sheet. Add brown rice, Persian cucumber and shredded carrots on top of miso paste. Drizzle with tamari and lightly sprinkle sesame seeds over top. Tightly roll the nori sheets like a burrito from ingredient-filled side.

Slice into pieces to make them easier to eat.

Courtesy of Julieanna Hever. For more information, visit PlantBasedDietitian.com.

Almond Cinnamon Granola 1 12-oz jar unsweetened applesauce 10 dates, pitted 1 Tbsp vanilla extract 1 tsp cinnamon 6 cups plus 2 Tbsp thick rolled oats 1 cup sliced raw almonds (optional) 1 cup raisins (optional) Blend the applesauce, dates, vanilla, cinnamon and 2 tablespoons of oats in a blender until smooth. In a large bowl, combine the applesauce mixture with the remaining oats. Spread mixture evenly onto dehydrator racks or baking sheets. Cook in a dehydrator set on high (160º F) for 7 to 8 hours or in an oven set at 225º F for 1½ hours until slightly brown and crunchy.

If using an oven, make sure to break up the granola and turn it every 15 minutes to ensure even cooking. Once cooked, add almonds and raisins, if desired.

Courtesy of Micaela Karlsen. For more information, visit MicaelaKarlsen.com.

Chocolate Chip Pumpkin Muffins 1 medium banana, mashed 15-oz can sweet pumpkin puree ¼ cup 100 percent pure maple syrup 1 tsp vanilla extract 2 cups gluten-free, all-purpose, whole-grain flour blend ½ tsp baking soda ½ tsp baking powder ½ tsp salt 1 tsp ground cinnamon ½ tsp ground nutmeg ¼ tsp ground ginger 1 cup dairy-free chocolate chips (grain-sweetened) Preheat oven to 375° F. In a large bowl, combine mashed banana, pumpkin puree, maple syrup and vanilla. In a small bowl, combine flour, baking soda, baking powder, salt, cinnamon, nutmeg and ginger. Transfer dry mixture to large bowl and mix together gently until well combined. Avoid over-mixing to prevent toughness in the final product. Fold in chocolate chips. Spoon batter into silicon muffin cups and bake for 20 minutes or until the muffins are lightly browned. Remove muffins from the oven and let cool for five minutes. Store in an airtight container.

Courtesy of Julieanna Hever. For more information, visit PlantBasedDietitian.com.

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fit body

The Fit Gardener

Backyard Workouts Good for Mind and Body

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by Marlaina Donato

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oth gardeners and researchers know that tilling the soil can lower stress and uplift the mood, and gardening can also foster fitness, burn calories and support heart health. By offering an opportunity for moderate intensity exercise, it provides a challenging workout with aerobic benefits. According to the U.S. Centers for Disease Control and Prevention, light yardwork can help burn 330 calories an hour, so using a trowel, pruning bushes and putting down some mulch can go a long way toward realizing this benefit. Heavy yard work, like hauling buckets of dirt and moving rocks, burns 440 calories an hour.

Time spent in the garden can be a dynamic fitness investment, whether it’s for 10 minutes or two hours. “Gardening is a full-body workout that uses every muscle. There’s bending and squatting, carrying and lifting, digging, walking and reaching high,” says Pollyanna Hale, the British author of The Fit Mum Formula. “Another benefit to gardening is that you can go at your own pace.”

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Power Up Outside Staying active fortifies the immune system, and gardening provides a way to work out while working the earth. Cynthia Miller, a seasoned bodyworker and passionate gardener for 30 years in East Stroudsburg, Pennsylvania, attests to the fitness challenge.

“Gardening can involve many forms of physical activity, including carrying plants, hoeing, shoveling, lugging buckets of compost, pulling weeds, bending, kneeling and constantly getting up and down. Initially, in the spring, there may be a lot more intense

physical labor involved to get a garden started, especially if you need to break ground.

Keeping up with the weeding can be a good workout in and of itself.”

Hale emphasizes working within the scope of our personal fitness level and taking advantage of outdoor perks. “The fresh air and sunshine you get in your garden are benefits not found in a sweaty gym,” she says. “Many people are deficient in vitamin D, which we get primarily from sun exposure. Even if it’s cloudy outside, you’ll still be getting some benefits.”

Aerobic Gardening With mindfulness, gardening can be a self-paced power workout, especially when muscle groups are treated equally.

“Incorporate some stretches when you’re raking and cleaning up before your session.

Engage your core and pull your abs in tight during your movements,” recommends Chicago-based Stephanie Mansour, host of the weekly national PBS health and fitness

show Step It Up with Steph.

Mansour highlights the power of raking and underscores that any gardening session can become more aerobic by adding quicker movements. “Move quickly with your upper body to get in cardio. Moving faster will get your heart rate going and will help you burn calories. Another strategy to incorporate cardio into your gardening is to encourage yourself to stand up after each flower you plant or run in place for 10 seconds with each task completion.”

Yoga in the Garden Incorporating some asanas adds another dimension to garden fitness, offsetting potential bodily discomforts from hours of work. A yoga mat can be used outside to protect from wet or muddy ground. “Additionally, you may find yourself in uncomfortable positions while gardening. Kneeling or squatting can cause aches and pains,” explains Mansour. “I suggest transforming these positions into yoga movements. You

can garden in a modified low lunge position, with one leg behind you and the other foot forward, resting on the knee of your back leg while getting a hip flexor stretch in the front leg. While on your knees, put one leg out to the side so that you’re resting just on one knee and stretching the inner thigh and hamstring of your extended leg.”

Depending upon climate and personal ambition, garden workouts can nourish in other ways, as well. “Once you feel the physical and mental benefits of an hour outside in nature, you’ll wonder why you didn’t do it more often,” says Hale.

Miller agrees. “There is nothing like getting your hands in the soil to literally ground you. Nature calms our nervous systems. Watching the tiny seeds you planted burst forth and grow into something you can harvest is a miracle like none other.”

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

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healthy kids

impressionable kids will naturally learn to chill out. “Babies are continually sensing their environments,” she says. “Just speaking in a calm voice or slowing down the pace of life, taking time to connect or practicing infant massage can prime their little minds and bodies for learning how to self-regulate, cope with life and default to relaxation mode just as soon as they feel stressed.”

Relaxed Kids Simple Ways to Calm Anxious Children

Benefits of Kid Relaxation Techniques

by Sandra Yeyati

From breathing games and animal-like yoga positions to meditative art activities and mindful nature walks, child-friendly relaxation techniques are limited only by our imagination. When practiced consistently, they offer numerous benefits, including increased awareness, attention, empathy, resilience and generosity; less emotional reactivity; and improved memory, according to Whitney Stewart, meditation teacher and author of Mindful Kids: 50 Mindfulness Activities for Kindness, Focus and Calm (BarefootBooks.com/ mindful-kids).

kornnphoto/AdobeStock.com

Getting Started

I

t doesn’t take a full-on tantrum for children to experience or exhibit stress. According to licensed school psychologist and spiritual counselor Zemirah Jazwierska, anxiety is a child’s natural response to not having consistency or predictability in their environment. During the pandemic, with school closings, social isolation and associated challenges, childhood angst is on the rise, says the Boulder, Colorado, blogger at KidsRelaxation.com.

Setting a Calm Example Jazwierska believes that it’s never too early to expose kids to relaxation practices. She invites moms to incorporate meditation even while they’re pregnant, “to bathe their little babies in lots of good-feeling hormones and chemicals.” After birth, while an infant may be too young to learn how to meditate, she recommends that parents create relaxing home settings where 26

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Stewart recommends that parents and caregivers consider adopting their own mindfulness or meditation practices before introducing them to their children. “The next step could be to invite children to practice with you,” she advises. “With toddlers, this may be an invitation to sit or lie down with hands on their tummy or chest to let them feel their breath coming in and going out of their body. Young children don’t always have an awareness of their breath. Parents and caregivers can help them understand how we breathe in different situations; how breath can speed up or slow down in response to our physical and emotional state.”

Making Relaxation Fun According to Stewart, small children respond best to mindfulness exercises that are both physical and fun. Her Animal Antics is one example, in which kids explore movement meditation by pretending to be different animals. Another is Shake the Sillies Out, which involves “happy-

shaking until you finally flop on the floor with a deep exhalation, followed by three mindful breaths. This one really helps work out kids’ excess energy,” she says.

On her website, Jazwierska offers myriad examples of fun and creative activities to calm and awaken children. She teaches breathing techniques by offering imagery kids can understand, like smelling a flower to learn deep inhalations and blowing out a candle for the exhalations.

When kids are overcome with strong emotions, she offers a snow globe. “It’s a great tool for seeing how things start to swirl when our emotions are too strong and our minds too worried. As you take a deep breath and stop moving the globe, the snow settles. We have to stop moving, or move very slowly, for everything to settle for ourselves.”

Jazwierska’s Rock and Floppy Sock exercise instructs a child to make a tight fist— the rock—when they feel anger or another strong negative emotion, and then release their grip, turning it into a floppy sock. “It’s related to progressive muscle relaxation where you provide tension in the body and then you provide the contrast and let go, training the mind. Next time they feel tension, they’ll know how to relax,” she says.

Planting Seeds for Inner Happiness As children grow older, they can add visualization to their repertoire, like Stewart’s Heart Garden exercise, in which the child sits mindfully while relaxed, takes three mindful breaths and then thinks of a word that makes them smile. “That can be anything—like butterfly, rainbow or watermelon,” she explains. “Imagine planting that word like a seed in your heart. Repeat the word and imagine watering the seed in your heart garden. Repeat the word and imagine the seed opening and growing in your heart. What does it become? See it blossom. True happiness comes from inside. Everyone can plant their own inner happiness.”

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

Reach her at SandraYeyati@gmail.com.

natural pet

Doggie Dental Care Tips for keeping our pets’ teeth clean— so our pets keep their teeth

by Dr. Gerald Buchoff

W

e humans know the risks of not brushing our teeth: plaque, tartar, cavities, halitosis, root canals and several other horror stories that lead to the dentist.

With that in mind, why would we put that stress and discomfort on our pets?

Proper pet dental care is imperative for our cats or dogs to live long, healthy lives.

Understandably, it can be difficult brushing a pet’s teeth when it’s not accustomed to the jarring actions of someone shoving a flavored stick in its mouth.

Not to worry. There are several tips and tricks to help keep a pet’s teeth clean without the hassle of wrestling to brush them.

VetzLife Oral Care Gel is easy to use and comes in several flavors. Simply place some gel on a pet toothbrush, thick sock or finger toothbrush, swipe once on each side of the mouth and done. The dog or cat will do the work by licking the gel around their mouth, where the gel will break down any plaque and tartar. Getting a little bit in the mouth at least once a day or once every other day is a win.

Dog Breath, by ánímalEO, is a canine-only essential oil. Place a few drops either on a finger or directly on the dog’s gums once a day. It’s simple, easy and tastes good, and a quick dropper allows for minimal drops at a time without risk of spillage.

A raw-food diet has infinite benefits for a dog’s overall health. Kibble has been cooked so much that many starches and carbs stick to the teeth, causing plaque to form. Raw food has extra moisture so food slides off the teeth, significantly reducing formation of the plaque that causes bad breath.

Water additives are excellent for improving bad breath and cleaning the teeth, all while a pet drinks their bowl of water. Put a few drops in the water, and the pet does the rest of the work.

Non-Anesthetic Dental Cleanings (NAD) are excellent alternatives for pets with heart conditions or sensitivity to anesthesia, senior pets and routine care.

The main obstacle to cleaning a pet’s teeth is just getting inside the mouth. Small steps lead to big results over time, so be patient and keep at it. Taking care of our pets’ teeth helps ensure they’ll keep them for the rest of their lives.

Dr. Gerald Buchoff is a veterinarian with Holistic Pet Care, located at 125 Paterson Ave., Little Falls, NJ. Holistic Pet Care provides comprehensive vet care including wellness, alternative therapies, bio-nutritional extensive therapies, surgery and exotic pet care. Non-anesthetic dental (NAD) is provided through Houndstooth Pet Dental (HoundstoothPetDental.com). A prior visit/consultation is necessary to determine if a pet is a good candidate for NAD. For more information, visit HolisticPetCareNJ.com.

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CELEBRATING 27 years in THE business of

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inspiration

Simple Acts Can Change the World

by Julie Peterson

I

t’s easy to feel small and helpless in a world full of big problems, but there are simple, daily actions we can take to change it for the better.

BE THE CHANGE. If the park needs more shade, ask permission to plant a tree. If there is trash on the sidewalk, pick it up. An eyesore building could be a community art project.

The possibilities are endless. Sometimes the very things that we complain about can be turned into action items, improving conditions for everyone. Fix something.

CHOOSE GRATITUDE. It’s difficult to miss the news as it pops up on phones, computers and TV. But media outlets can offer a repetitive loop of negativity and conflict. When exposed to this for hours, it can erode faith in humanity and hope for the future. To prevent feeling a sense of soul-crushing doom, we must tune out of the constant chatter. Select 30 minutes every other day to read news. We will become more positive if we spend the former news time listening to music or writing in a gratitude journal. Appreciate the good.

strangers. Give freely.

Every time we fix, appreciate, respect and give with a genuine heart, there is a ripple effect. Everyone we touch feels better.

Moving forward, these people likely will be kinder to others.

Envision each genuine act pouring forth like a wave of light, gathering momentum as others add their light. Imagine it can wash over the Earth, touching everyone. We can make a difference. Start now.

Julie Peterson is a Random Acts of Kindness activist (RAKtivist.com), an assistant to the Wisconsin Kindness Angel and an advisor for Kindness Bank, a nonprofit invested in improving community health and well-being.

FIND COMPASSION. When there is no shortage of road rage, angry customers and political divisiveness, don’t engage. We never know what another person has gone through in life or earlier that day. Don’t be a judge; be a vector to peace. Let the driver merge, let others be right, let our buttons get pushed without escalating the situation. Loving kindness for others involves wishing them health, happiness and safety. It doesn’t need to be outwardly expressed; it can be an internal thought. Respect everyone.

BE KIND. Perhaps there is someone that would appreciate a meal or help with chores. Offer time without expectation of a reward. Random acts of kindness can be done anonymously: pay the toll for the next car, deliver a care package, donate supplies to a local nonprofit or simply smile at June 2021

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calendar of events Closing Time – Streaming on demand. MST Dance Academy presents an original dance piece performed in the theater’s store front windows to an audience in the street. Choreography was created by the students of the Performance Group class. Performed while masked and using our storefront windows as a barrier between performers and dancers, the piece speaks to the drastic changes of this year and the anxiety, fear, and hope that come with it. $5, reserve tickets on line. MileSquareTheatre.org.

The Playbill Gallery {A Love Story} – Streaming on demand, Mile Square Theatre premieres their first podcast play, written and performed by MST playwright-in-residence, Joseph Gallo. With theatrical spaces shuttered, this bittersweet homage to a lifetime of theatre-going taps into the current longing that every theatre-goer and every theatre-maker is experiencing. Tickets are free. Reserve tickets online. MileSquareTheatre.org/Shows-Events/ The-Playbill-Gallery/.

TUESDAY, JUNE 1 Art Classes for Kids – Through Jun. 10am-1pm.

Classes take place three days a week – Tues, Thurs, Fri – for fun art making in the Museum walkway.

Recommended for ages 2-5. All children must be accompanied by an adult. Art materials are provided; adults must wear masks and maintain social distance. Seating available first-come, first-served.

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

WEDNESDAY, JUNE 2 Groove on Grove – Wed through Jun. 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 Jun. 6-10pm.

An adult social chess night for all levels, and basic instruction is available from 6-7pm. Food and beverages are available for purchase and it is a BYOB facility if anyone wishes to bring beer or wine. Play Hoboken, 1012 Grand St, Hoboken.

HobokenChess.com.

THURSDAY, JUNE 3 Year-Round Farmer’s Market – Mon & Thur. through Jun. 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.

Hoboken Talks – Thur. through June. 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,

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Hoboken. 201-656-2240. HobokenMuseum.org.

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

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

FRIDAY, JUNE 4 Mana Contemporary Tours – Tue and Fri through Jun. 3-4:30pm. Mana Contemporary’s long-term and special exhibitions are currently on view by appointment, through engaging themed tours. Artists draw inspiration from everyday objects. Explore how these objects are used as materials or depicted as subjects in artworks by John Chamberlain, Dan Flavin, and Andy Warhol. Tours conclude with a visit to the current special exhibition, Transatlantico. Mana Contemporary, 888 Newark Ave, Jersey City. ManaContemporary.com.

21st Annual LGBT Prom – 7-9pm. Enjoy an LGBT Prom that celebrates being out, loud, and proud. LGBT Network takes our 21st Annual Prom virtual for 2021. The celebration will be a night filled with dancing, Drag Queens, DJ and the crowning of this year’s Rainbow Court! This is the official Long Island Pride youth party for 2021.

Open to LGBTQ youth and allies ages 13-24 only.

Register LGBTNetwork.otg.

SATURDAY, JUNE 5 Jazz in the Secret Garden – Sat & Sun, 2:306pm. Outdoors and socially distanced, meet and greet and enjoy the music of The Diego Campo Trio.

Free. The Cottage restaurant. Must preregister. The Cottage, 136 Monticello Ave, Jersey City. 201200-7067. TheCottageJerseyCity.com.

SUNDAY, JUNE 6 Drum and/or Folk-Dance Class – Sun through Jun. Dance 2-3pm; Drum 3-4pm. Learn the rich cultural Afro-

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

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.

Latest News About Media for Kids – Sun through Jun. 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, JUNE 7 Egyptian Style Belly Dance – Mon through June.

12-12:45pm. Online dance class for kids is designed to introduce students to the social folk dance of Egypt known in the West as Belly Dance. Students will be taught the cultural and historical origins of the dance as well as the movement vocabulary of the dance involving the arms, hands, torso and hips. This is a fun, low impact form of dance and exercise suitable for both sexes and all ages. View on Jersey City Free Public Library’s Facebook Page: Facebook.com/JCFPLNJ. Let’s Play Together – Mon through Jun. 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.

Transcend: TGNCNB Youth – 4-5pm. A safe space to learn, grow, explore and have fun together with other young people (ages 13-24) who identify as transgender, gender-nonconforming or non-binary.

Our LGBT Network’s virtual center offers a wide range of services for LGBTQIA+ people of all ages and a safe space for LGBT people to build community during this quarantine. RSVP for virtual room access: Zoom Registration Link. Tickets free with RSVP. 631-665-2300. LGBTNetwork.org

FARMERS MARKETS In the Dream House, by Carmen María Machado – 6:30-8:30pm. In the Dream House is Carmen Maria Machado’s engrossing and wildly innovative account of a relationship gone bad, and a bold dissection of the mechanisms and cultural representations of psychological abuse. Tracing the full arc of a harrowing relationship with a charismatic but volatile woman, Machado struggles to make sense of how what happened to her shaped the person she was becoming. Free; register online. Amelia’s Bistro, 187 Warren St, Jersey City. Meetup.com/ JC-BookClub/.

Prenatal Yoga – Through May: Mon & Wed, 7:30-8:30pm; Sat, 10-11am. For mammas-to-be, post-natal, and any other women who would like to join. This is a gentle yoga class focusing on areas of the body that ask for extra attention during pregnancy. Each class is tailored for the women in the room and their specific needs and desires. This is a semi-private class (five students maximum), so that each woman can receive personalized attention and support. Come to move, breathe, open the body in preparation for labor and delivery, and simply to connect with other women. $40/ one class, $175/five classes. Celebrate Life Studio, 1200 Park Ave, Hoboken. 201-687-9901. Register: CelebrateLifeStudioHoboken.com.

WEDNESDAY, JUNE 9 A Journey into Self-Awareness – Jun 9, 11, 16, 18. 11am-2pm each day. Locate the pathways of the 12 primary meridians and learn how to feel the quality of Ki for each of them through palpation. Develop the flexibility necessary to work with shiatsu techniques. Bring a partner when you practice. No requirements to join this virtual class.

NCBTMB approved 20 CEUs. $350. Enroll online.

FiveLightsCenter.com.

THURSDAY, JUNE 10 Basic Life Support Training Certification – 9:30am-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: 201-3604246. Time, details: Gransom4959@live.hccc.edu.

HCCC.edu/ContinuingEducation.

SATURDAY, JUNE 12 NLN Preparation Course – Sat, Jun 12-Jul 24.

9am-1pm. The National League for Nursing preadmission exam evaluates the academic ability of nursing majors to identify the most qualified candidates among those seeking admittance into nursing schools nationwide. This course assists students in preparing for the exam by mastering the subject matter covered in the math and science portions. Students will also learn test-taking strategies that will help them achieve a high composite score. $229. Hudson County Community College, 161 Newkirk St, Jersey City. To register: 201-3604246. Time, details: Gransom4959@live.hccc.edu.

HCCC.edu/ContinuingEducation.

THURSDAY, JUNE 17 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, JUNE 19 Prenatal Class – June 19, 20. 9-12pm. A virtual childbirth education class that provides detailed information on what to expect during the birthing process as well as breathing and relaxation techniques. Classes are taught by experienced and certified instructors.

Information on newborn care is also presented by a board-certified pediatrician. Free. Riverside Medical Group, 1st Fl, 1 Harmon Plaza, Secaucus. 201-5522333. RiversideMedGroup.com/prenatal-classes/.

Community Knitting Class – June 19, 26. 7-9pm.

While you can’t be in the store for knit night, you have Zoom knit night. Join the Yarnia team and show off your latest projects, while we all enjoy some good conversation and time for our crafts. All fiber crafts are welcome. Free. Yarnia, 127 Watchung Ave, Montclair.

973-572-YARN. ShopYarnia.EventCalendarApp.com/.

SUNDAY, JUNE 20 Deep Space Tour – Explore some of the wonders of the deep universe in this stunning live show. View our own Milky Way Galaxy from a distance, then travel through galaxies and black holes before a journey to the end of the known universe. Show is recommended for ages 5 and up. Add on to general admission. LSC Giant Dome Theater, Liberty State Park, 222 Jersey City Boulevard, Jersey City. 201-200-1000. LSC.org.

THURSDAY, JUNE 24 Reena Rock’s Socially Distanced Guitar Class at Canco Park – 5-6pm. Join Reena Rock for a socially distanced beginner guitar class in Canco Park for ages ten and up. Bring a picnic blanket and a guitar. Weather permitting, this event will happen weekly at Canco Park. Join in person or tune in on Face Book. Canco Park, 47 Dey St, Jersey City.

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

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 9 and 21.

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 21.

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 25.

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

64 Newark Street, Hoboken, NJ 512 Jersey Ave, Jersey City, NJ 20 Church Street, Montclair, 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 11.

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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.

SPONSOR OUR MONTHLY CROSSWORD PUZZLE Build your brand with Read this month’s articles for clues.

Sponsored By:

For more information contact us at Publisher@NAHudson.com

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22 Hard-to-control impulses 23 Military officer, for short 24 Tot’s stomach 25 Like many peanuts 26 Among 28 Exercise machine in a gym

(Answers: page 11) June 2021

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

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