March 2021

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HEALTHY

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PLANET

ALL ABOUT CBD RESEARCH POINTS TO ITS BENEFITS

REGENERATIVE FARMING

Easy Ways to GROW EDIBLES INDOORS

HOW IT CAN SAVE THE PLANET

March 2021 | Hudson County Edition | NAHudson.com

March 2021

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HEALTHY LIVING HEALTHY PLANET

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letter from publisher

Spring Has Sprung!

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he weather is starting to turn, and just in time for some great things happening this month in and around Hudson County. There’s a whole calendar of upcoming events on page 31, including one of our favorites, the Main Street Pops Artisan Market, which starts March 21 and runs every third Sunday through November (plus the first three Sundays in December) under the 14th Street Viaduct in Hoboken. It features an amazing array of local small businesses sharing unique products—like Hoboken Jengo, the new holistic and sustainable shop for pet toys, treats and accessories. Make sure to read about the owners and their journey in our business spotlight on page 18, and then stop by the market any third Sunday with your pup to see and try out all the goodies.

How’s this for perfect timing? We’re celebrating New Jersey’s passage of the longawaited recreational marijuana bill (see page 8 for more details) just as we bring you two fascinating reads on the latest cannabidiol research and promising studies on various therapeutic uses for psychedelic medicines. Plant medicine can be healing on so many levels, whether it’s CBD or essential oils for anxiety, marijuana for pain relief, or psychedelics for deep spiritual and emotional healing.

We have two exciting offers this month for you to check out. Hand and Stone, in Hoboken, is giving away a free massage during the month of March (see page 8 for details on how to enter). And Victoria Radzinsky, who has a master certification in lymphatic drainage, is offering a 10 percent discount for first-time clients. As we explain in our local health brief on page 9 (also see Victoria’s ad on page 13), the goal is to increase lymph flow in order to boost immunity, speed healing and detox the body. Massage and lymphatic drainage are completely different therapeutic techniques, but both have healing benefits and are a great way to put more spring in your step.

In health and happiness,

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Contents 14 DOWN TO EARTH

18

The Promise of Regenerative Organic Farming

17 JEFF TKACH ON

REGENERATIVE HEALTHCARE

18 NEW ‘ECO-SHOP’

Treats Pets and Nature Right with Curated Product Line

20 INDOOR EDIBLE

24

GARDENING

Grow Veggies, Sprouts and Microgreens Year-Round

22 GETTING PREGNANT

Lifestyle Strategies to Boost Fertility

24 HEMP-DERIVED CANNABIDIOL

A Primer on the Latest Research

27 ON A ROLL

28

Foam Rollers Ease Pain and Workout Recovery

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28 THE HEALING POTENTIAL

OF PSYCHEDELIC MEDICINES

Promising Studies on Stress Disorder, Depression and Addiction

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DEPARTMENTS 6 news briefs 8 health briefs 10 global briefs 12 eco tip 17 wise words 18 community

spotlight

20 conscious

eating 22 healthy kids 24 green living 27 fit body 28 healing ways 31 calendar 33 resource guide March 2021

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news briefs

IV Therapy Fast-Tracks Nutritional Delivery

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etween the continuing threat of the coronavirus and the seasonal threat of cold and flu, immunity is top of mind for most people. One popular tool for boosting immunity is IV therapy, which delivers vitamin-infused hydration directly into the bloodstream. According to IV Elements, an on-demand holistic hydration bar, intravenous delivery bypasses the digestive system, allowing the nutrients to enter the body at the cellular level, so they get where they need to go quickly.

The saline solution used in IV therapy typically includes fluids, electrolytes, vitamins and medications individually tailored to the patient.

IV Elements’ customized treatments include NAD+ (anti-aging) therapy, Myers Cocktail and Limitless All-In-One Therapy.

IV drips are designed to provide a range of benefits, such as stress reduction, increased energy, the detoxification and strengthening of joints and muscles, and relief from certain health conditions.

IV Elements offers IV vitamin therapy, aesthetic services, and Covid-19 PCR and antibody testing throughout New Jersey, New York City and Philadelphia. In addition to mobile services, it has two drip lounge locations in Hoboken and Asbury Park, as well as partnerships with Innovations Health and Wellness, in Lawrenceville, and Namaste Organic Spa, in Ridgewood.

Locations: Hoboken Drip Lounge, 89 Hudson St., Ste. 309, Hoboken, NJ; Asbury Park Drip Lounge, 513 Cookman Ave., Ste. 206, Asbury Park, NJ. For more info, call 888-611-3747, email info@ivelements.net or visit IVElements.net.

Vegan AF brings Unique Twist to Mexican-American Dishes

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egan AF, the plant-based restaurant that opened a year ago in Jersey City, at the height of the pandemic lockdown, is continuing its focus on takeout and delivery in order to keep its customers and employees safe.

Owners Norma Perez and William Toledo, who immigrated to the United States from Ecuador, based their business on a Mexican-American fusion menu that includes hamburgers, burritos, tacos, quesadillas, nachos, chili and hotdogs, Both Perez and Toledo have said they adopted a plant-based diet due to health reasons—including, for Perez, a 2019 diagnosis of early-stage stomach cancer.

Burgers play a starring role at Vegan AF, which offers four types of patties—including the Beyond burger and Impossible burger and two homemade options, a spicy burger and a sweet apple burger—served on a sesame seed bun and topped with tomatoes, onions and lettuce or spinach, with a side of crispy fries. It also offers 10 signature burgers, including a teriyaki burger, a jalapeno and guacamole burger, and the chipotle-barbequeinspired Hottie from the Heights burger. It also offers plant-based hot dogs and sloppy joes, served Mexican or American style.

Location: 291 Central Ave. Unit 2, Jersey City, NJ. Deliveries available via GrubHub and UberEats. To place an order, call 201-420-8656, visit VeganAFNJ.com or text 929-529-4500.

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Acupuncture Provides Natural Relief for Menstrual Pain

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ost women have experienced menstrual pain and cramping, or dysmenorrhea.

While doctors often prescribe birth control or pain relievers for this common problem, Traditional Chinese Medicine and acupuncture can provide pain relief naturally, says Panos Ioannou, acupuncturist and herbalist at Acuworx Acupuncture Studio, in Jersey City.

“Menstrual pain is one of the most common gynecologic complaints we see at the studio,” he says.

Primary dysmenorrhea (menstrual pain not caused by an underlying pelvic condition) is associated with hormone-triggered contractions of the uterine muscles as they expel the uterine lining.

“From a western perspective, menstrual cramps are due to a decreased amount of blood and oxygen supply to the uterus,” Ioannou says. “In Chinese medicine, pain is associated with blood and lymph not flowing properly through meridians that run up and down the body. Chinese medicine works by stimulating blood flow to the uterus, increasing nourishment to the muscles and tissues. It helps reduce chronic inflammation through stimulation of the nervous system.

It also increases endorphin release and is a hormone regulator that can help minimize pain and regulate symptoms such as mood swings and irritability.”

Weekly treatments typically start yielding benefits after about three months, he says.

“We often use a combination of acupuncture with Chinese herbal medicine for optimal results,” he says. “This is a subtle medicine that works on allowing the body to heal itself.”

Location: 190 Christopher Columbus Dr., Studio 3A, Jersey City, NJ. For more information, call 201-724-3998, email info.acuworx@ gmail.com or visit Acuworx.com.

Dr. Kathia Roberts Facilitates ‘Healing from Within’

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Library Art Class Series Celebrates HERstory Month

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he Hoboken Public Library will celebrate March, Women’s HERstory Month, with Liz Cohen Ndoye, whose Wednesday Zoom class series, Art at Home, will focus on women artists, beginning on March 3 with a class on Ellen Gallagher.

“Women artists have been overlooked in the history of art, and what better time to learn about and celebrate some of the best?” Ndoye says. “Ellen Gallagher is an American artist of mixed-race heritage.

She loves collage and refers to cutting her canvases and rejoining them to create new salvaged images. Her work is often about race and racial issues, but not always. She also loves natural forms and water, creatures and birds.”

Students will learn the techniques of collage and make their own based in a grid composition, like many of Gallagher’s pieces. Materials needed include scissors, glue sticks, acrylic paint, watercolor paint, pencils, white drawing paper, old magazines, and a variety of papers with different images, textures and colors. While they last, supplies will be available starting at noon on March 1, on the library’s graband-go shelf at the main branch.

Registration is required. Registration begins one week before the event and closes 15 minutes before the event. Those who register will receive a Zoom link and password to enter the class 15 minutes before the event begins. The class will be recorded and will be viewable later on the library’s YouTube channel.

For more information, call 201-420-2346, email heidi.schwab@hoboken.bccls.org or visit HobokenLibrary.org.

hysician, heal thyself ” is among Dr. Kathia Roberts’ guiding principles—one that propelled her own journey to optimal health. “We were not created with a dysfunctional bodies, and we are not defined by our diagnoses,” she says.

“True healing comes from within, along with the assistance of nature’s pharmacy.”

Roberts is now a certified, clinically trained doctor of integrative medicine and naturopathic physician at Seasonal Health, in Hoboken. But she was once like many of her first-time patients: suffering from multiple chronic conditions complicated by misdiagnoses. As a teenager was misdiagnosed with Tourette Syndrome, for which she was prescribed “a handful of drugs.” She also struggled with obesity, bulimia, dyslexia, migraines, constipation, spastic colon and IBS from fad dieting.

“I was stuck in a self-destructive pattern, overindulging in comfort foods and eating disorders, until I came to the revelation that my body needed to be whole,” she says.

“I made it my lifetime passion to acquire the proper clinical knowledge and credentials to best serve others in their quest for health.”

In addition to her other specialties, Roberts is a medical herbalist, applied nutritionist, clinical iridologist and bio-energetic clinician. At Seasonal Health she uses natural remedies to treat or prevent a variety of chronic conditions. Her individualized holistic health plans include customized herbal remedies that she prepares on site in the center’s apothecary. She also educates and empowers her patients to achieve lifelong health.

Location: 1110 Garden St. #1, Hoboken, NJ. For information, call 201-857-2562, email info@seasonalhealth.com or visit SeasonalHealth.com.

Organic Good Market Combines Local and Ethical

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orth Bergen mom Angelina Capalbo says she created Organic Good Market—OGM, for short—as a project to demonstrate her skills while she was unemployed, and also as a way to expand on her journey as a conscious consumer.

“OGM is an online yet local retailer of USA-made, organic and eco-friendly products sourced from ethical suppliers,” she says. “It offers refills on many of the products that it sells, like shampoo, conditioner, body wash and laundry soap. OGM also features local brands, such as acARRE, a multi-use body oil made in North Bergen; Strange Bird, a luxury skincare line made in Leonia; and Fragrance with Benefits, a calming luxury perfume made in Hoboken.”

In addition to products, OGM offers pop-ups. Hosts save 20 percent off their products when the brand minimum is reached and earn 5 percent in credit on pop-up referrals. Businesses can also offer a pop-up and earn a profit from the sales or donate proceeds to an organization of their choosing.

Capalbo is also available for personal shopping services and household and business consulting.

For more info, visit OrganicGoodMarket.com.

March 2021

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Recreational Marijuana Infrastructure Expected in 2022

news briefs

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March Massage Giveaway

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and and Stone Massage and Facial Spa, in Hoboken, is hosting a drawing for a free massage, with the winner to be announced April 1. Anyone who follows the spa’s two Instagram handles during the month of March will be entered into the drawing.

Komal Desai, the local owner of Hand and Stone, says the giveaway is a creative opportunity to spread the word in the community about the spa’s suite of customized luxury massage and facial services—and to give one lucky person a chance to experience them for free.

“Our philosophy is that everyone should experience the wonders and benefits of our services, and therefore we curate each experience to the needs of our guests,” Desai says. “We pride ourselves in having the best therapists in town. Our exceptional team not only provides incredibly relaxing massages and results-driven facials, but they also are committed to the well-being of our guests.”

To be entered into the giveaway, follow Hand and Stone on IG @ handandstonehoboken and @namaghudson.

Location: 1400 Hudson Street (entrance on 15th Street, between Washington and Hudson), Hoboken, NJ. For more information, visit HandandStoneHoboken.com.

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ow that Governor Phil Murphy has signed off on legislation legalizing recreational marijuana in New Jersey, experts say the market infrastructure and regulations should be in place by early next year. Once that happens, the Cannabis Regulatory Commission can begin licensing recreational businesses. Until then, medical marijuana dispensaries will handle initial sales, and the state Department of Health is considering increasing the number of licensed dispensaries.

Under the new law, established when Murphy signed a trio of bills on February 22, New Jersey residents age 21 and over can purchase and possess up to six ounces of marijuana. While it won’t be legal to smoke it in public, people will be able to smoke it privately and in “consumption lounges” where they supply their own.

Murphy, who became governor in 2018, made the legalization of recreational marijuana a major platform of his campaign for the office, but it took three years of legislative wrangling for him to fulfill his promise. The day he signed the bills into law, he reiterated the ethical reasons that underpinned his support for the policy:

“As of this moment, New Jersey’s broken and indefensible marijuana laws, which permanently stained the records of many residents and short-circuited their futures, and which disproportionately hurt communities of color and failed the meaning of justice at every level, social or otherwise, are no more.”

Murphy signed the bills after a provision was added establishing civil penalties for anyone under 21 caught with marijuana.

For more information visit Bit.ly/39dIfse.

Main Street Pops Brings Esteban Exhibit to Pilsener Haus

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he New Rome series, by Fabio Esteban— an archaeologist, visual artist, writer and photographer—will be featured at Main Street Pops Gallery at Pilsener Haus, in Hoboken, throughout March and April. The show is in an open-indoor/outdoor setting. An opening-night reception is set for 6 to 8 p.m. on March 4.

Esteban’s work has been published in various magazines and scholarly publications.

He’s also written two books, Ancient Pottery in the Yalahau Region and Where Light Turns to Darkness. His latest visual art has been exhibited at galleries and museums in Mexico and the United States, including New York City.

New Rome is described as “a merging of art and science, a counterbalance between the past and the present, (and) a deconstruction of memory and identity and a creative response to the notion of perfection, as in a perfect society. . . . (Esteban) is interested in exploring the use of imagery of monuments, objects, people and landscapes through a broken lens. His principal tool in capturing images is the camera and the film which provides textures, structures and color that he is able to project, paint and or transfer them over discarded surfaces.”

Main Street Pops and Pilsener Haus have partnered to bring a series of pop-up arts programs to Hoboken, with the goal of creating a community space that starts conversations and brings people together. Original art and hand-signed prints will be available for sale.

Location: 1422 Grand St., Hoboken, NJ. For more information, visit MainStreetPops.com.

health briefs

Use Colored LED Lights to Relax Getting an MRI or CT scan is typically not a relaxing experience, and patient discomfort, anxiety or agitation can affect the quality of the image. Taking note of businesses that use lighting to create a mood, researchers from Pepperdine University demonstrated that patient unease in imaging centers can be modified with the use of colored LED lights. In a pilot study involving 35 subjects, 43 percent found blue lighting most relaxing, while 31 percent preferred yellow. The least relaxing lighting color was red, according to 69 percent of participants, followed by yellow (17 percent) and green (11 percent). Each subject was given a handheld device to set the hue, intensity and brightness of lighting, and most chose blue. No patient preferred the standard bright, white lighting of healthcare environments. “When given the opportunity to change a single aspect of the environmental or imaging facility experience, patients feel much more in control of the otherwise unfamiliar and uncomfortable setting,” write the authors in the Journal of Medical Internet Research.

Use Green Tea Extract and Curcumin to Ward Off Oral Cancer Early signs of oral cancer can include white patches, sores and lumps inside the mouth, biomarkers known collectively as oral potentially malignant disorders (OPMD).

To see if two natural chemopreventive agents—green tea extract and curcumin—could reverse these conditions, researchers in India tested 60 people with OPMD, splitting them into three groups. One group was given 400 milligrams (mg) of green tea extract in a capsule, as well as a gel; a second group was given 475 mg of curcumin; and the third received a combination of the first two treatments. After 12 weeks, researchers found that the supplementation had significantly reduced OPMD biomarkers in all three groups, with particularly strong results in the combination group, suggesting a synergistic effect.

Manual Lymphatic Drainage Provides ‘Full-Body Detox’ Manual lymphatic drainage was developed nearly a century ago by Drs. Emil and Estrid Vodder, as a gentle way to move lymph fluid through the system in order to boost immunity, speed healing and detox the body. While MLD is Before After also a natural, relaxing hands-on technique, it’s very different from massage, says licensed massage therapist Victoria Radzinski, who is trained in the Vodder style of MLD.

“The goal of MLD is to increase lymph flow, whereas massage is focused on muscles,” Radzinski explains. “While their therapeutic benefits are equal in importance, they are different in performance.”

MLD involves a gentle, rhythmic pumping motion directly on dry clean skin to dilate the vessels that pump lymph fluid through the system, she says.

“This dilation increases the fluid movement rate by 10 times its normal rate,” she says. “MLD is designed to use very light pressure, because the lymph vessels lie one millimeter beneath the skin and are only as big as a strand of hair. Deep-tissue pressure applied to a damaged lymphatic system or post-surgical swelling is likely to produce more damage. That’s why swelling is a general massage therapy contraindication; however, swelling is indicated for lymphatic drainage.”

Unlike the circulatory system, the lymphatic system doesn’t have a central “pump” like the heart, Radzinski notes. Ideally, we would stimulate the movement of lymph fluid naturally—through muscle movement, breathing, a healthy diet and adequate hydration. But many people don’t have a lifestyle that keeps lymph flowing and filtering at a healthy pace.

“Lymph fluid moves very slowly, and without this movement your body can become a breeding ground for toxins and bacteria,” she says. “Speeding up the lymph fluid with MLD increases the body’s production of T cells to improve immunity and healing, cleanse the lymph of debris and flush out any excess fluid to create a full-body detox.”

Victoria Radzinski, LMT, has master’slevel training in manual lymphatic drainage.

For appointments or more information, visit VictoriaReed.MassageTherapy.com or call 201-551-7154.

March 2021

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Mucky Duck

global briefs

Caribbean Offshore Drilling Threatens Florida Beaches

Saving Coral Reefs Worldwide

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The International Coral Reef Initiative (ICRI) has urged governments to take action to save the planet’s remaining coral reefs and their attendant fish populations, because collective human impacts are leaving fewer places untouched, with only 15 percent of the Earth’s land mass formally protected and global biodiversity declining at an unprecedented rate. To that end, a new online data platform, MERMAID (DataMermaid.org) helps scientists and management officials collect, organize and disseminate data on reef fish biomass and diversity, as well as the cover of hard corals, fleshy algae and other benthic groups—all identified by ICRI as key indicators of coral reef health, integrity and function.

The newly published 5th Global Biodiversity Outlook and other sources endorsed by the Intergovernmental Panel on Biodiversity and Ecosystem Services clearly indicate that governments are failing to meet existing global targets for biodiversity and that critical ecosystems like coral reefs will be altered to the point that the biodiversity they harbor, and the services they provide, will be irreparably damaged. Currently, only 2.5 percent of the world’s reefs are being actively protected.

The British-owned Bahamas Petroleum Company (BPC), under a license from the Bahamian government, has begun exploratory oil drilling as deep as 18,000 feet in an area southwest of Andros Island and 150 miles from South Florida. Eighteen members of the U.S. Congress, including the entire South Florida delegation, have warned Bahamian Prime Minister Hubert Minnis of the potential for severe, even catastrophic impact if a spill occurs.

BPC has made assurances that the exploratory well will be sealed and never used again after it completes its exploratory drilling, and supporters of the project say that the process is closely regulated and accidents are rare. Still, Floridians remember the 2010 Deepwater Horizon spill in the Gulf of Mexico that leaked an estimated 164 million gallons of oil and caused billions of dollars in economic and environmental damage. Even a minor accident that leads to a small oil spill could cost the state millions of dollars and disrupt tourism and businesses. Casuarina McKinneyLambert, executive director of the Bahamas Reef Environment Educational Foundation, says that delicate areas of the Florida Keys would be particularly vulnerable to a spill.

Hot Stuff

The Benefits of Renewable Geothermal Energy

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Due to the ongoing decay of radioactive elements in the Earth’s core, temperatures 4,000 miles below the surface can reach 10,800° F. The molten magma we call lava carries enormous heat to the surface. But despite its enormous potential, geothermal energy supplied just 0.4 percent of U.S. electricity in 2019.

In California, the perimeter of the inland Salton Sea lies several thousand feet above a mineral-rich cauldron of hot water that powers 10 geothermal plants.

The state has emphasized wind and solar power while neglecting the development of geothermal plants, despite possessing our most productive geothermal fields.

The Massachusetts Institute of Technology estimated in 2007 that releasing just 2 percent of this untapped resource in sites around the country could supply 2,000 times our overall primary energy needs without needing any improvements in drilling technology. While the first geothermal plants in the 1960s drained reservoirs of their steam or water, binary plants—a new design from the 1980s—allow operators to extract the heat while maintaining the generating potential. Between 2006 and 2019, the U.S. Department of Energy spent only $1 billion on geothermal technology due to falling coal prices, a fraction of what was spent on fossil fuels and solar investment.

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Fishy Business

Cold Comfort

Buzz Kill

Hazardous Pollutants Found in Mount Everest Snow

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Manmade perfluoroalkyl and polyfluoroalkyl substances (PFAS) used in waterrepellant outdoor gear and linked to birth defects, high cholesterol and increased risk of kidney and testicular cancer have been detected in snow at the top of Mount Everest, posing a risk for trekkers, climbers and residents that drink the water. The U.S. Department of Health and Human Services Agency for Toxic Substances and Disease Registry suggests that exposure to high levels of PFAS may suppress the immune system and increase the risk of getting COVID-19.

The PFAS discovery was reported by Kimberley Miner, a research assistant professor at the University of Maine Climate Change Institute, who along with 20 co-authors published a paper, “Deposition of PFAS ‘forever chemicals’ on Mt. Everest,” in the online journal Science of the Total Environment.

The PFAS pollution shows that people unknowingly shed these chemicals. Some companies that make outdoor gear are phasing them out, while others cite “technical challenges” in delaying such implementation.

Flying High

Economical Carbon-Neutral Jet Fuel

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Scientists looking for ways to reduce the amount of carbon dioxide emitted into the atmosphere have increasingly focused on the aviation industry, which accounts for approximately 12 percent of transportation-related carbon dioxide emissions. Installing heavy batteries aboard aircraft is problematic, but a team of researchers affiliated with several institutions in the UK and Saudi Arabia have developed a way to produce jet fuel using carbon dioxide as a main ingredient, as published in the journal Nature Communications.

The process, which uses an iron catalyst with added potassium and manganese, along with hydrogen, citric acid and carbon dioxide heated to 662° F, forces the carbon atoms apart from the oxygen atoms in CO2 molecules, which then bond with hydrogen atoms to produce the kind of hydrocarbon molecules that comprise liquid jet fuel, with water as a byproduct. This is less expensive than converting hydrogen and water into fuel because it uses less electricity. Use of this fuel in aircraft would be carbon-neutral because burning it would release the same amount of carbon dioxide that was used to make it.

Honey Bees Have a Dirty Secret

Although honey bees symbolize prosperity, sustainability and environmentalism, and are vital to farmers, they also have a distressing effect on the environment— destabilizing natural ecosystems by competing with native bees. Thousands of beekeeping hobbyists and campaigns to save the bees provide honey bees much more media coverage than native pollinators.

High densities of honey bee colonies increase competition with the native pollinators for forage, putting even more pressure on the wild species that are already in decline. Honey bees are extremely general foragers and monopolize floral resources, leading to exploitative competition where one species uses up a resource, not leaving enough to go around.

Sheila Colla, an assistant professor and conservation biologist at Toronto’s York University, tells Scientific American, “Beekeeping is for people; it’s not a conservation practice. People mistakenly think keeping honey bees, or helping honey bees, is somehow helping the native bees, which are at risk of extinction.

The focus on neonics [pesticide] and honey bees has taken a ton of resources away from conserving wild pollinators from their most important threats.”

March 2021

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Plug and Pedal

The Benefits of Using Electric Bikes

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Gas-guzzlers are the worst of vehicles, emitting harmful pollutants and using up non-renewable natural resources.

An Earth-friendlier alternative for work commutes or pleasurable neighborhood spins is the e-bike, powered by pedaling and an electric motor. Reaching maximum speeds of 20 to 28 miles per hour and costing $400 and up, an electric bicycle offers a more scenic and easier ride that gets us to our destinations without trashing the planet.

regardless of whether they used an electric bicycle or a conventional, nonmotorized model. With the power assist, e-bikers were able to cycle at higher speeds and climb hills more easily, which also proved to be highly motivating.

Environmental Benefits

Be visible. Outfit the bike with lights and a bell and wear eye-catching clothing.

Zero emissions. Electric bikes run on clean energy, eliminating the devastating carbon emissions associated with cars, vans, trucks and motorcycles.

Safety Tips Pay attention to traffic. Many car drivers may not expect a biker to reach 20 or more miles per hour.

Ride defensively.

Start slow. Get a feel for the bike’s capabilities at lower speeds before cranking it up.

Long-lasting power. The batteries last for years—much longer than traditional types. They don’t contain lead and can be recycled.

Give it a brake. With the added speed and power, slowing down well ahead of stop signs, lights and road crossings is a must.

Easier on roads. Bikes are considerably lighter than larger vehicles and cause much less damage to infrastructure.

Health-Friendly Commuting

Be careful on the mount and dismount.

An e-bike is about 20 pounds heavier than a regular bike, so a stepthrough frame might make good sense, even for men.

E-bikes are a great way to bring some physical activity to an otherwise sedentary lifestyle. In a 2018 study, Swiss researchers found that commuters enjoyed similar cardiorespiratory improvements

Wear a helmet. According to the U.S. Centers for Disease Control and Prevention, head injury is the most common cause of death and serious disability in bicycle-related crashes.

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Let’s Take The Stage Staging and virtual staging have changed the landscape of home listings. According to the National Association of Realtors®, staged photographs on listing websites receive more views and sell 73% faster than unstaged competition. A virtual staging is a good alternative if you don’t want to spend much money or if the home is empty.

Talk Tech To Me Digital marketing is an essential ingredient in attracting the “right” buyer and in today’s world, having an agency with a strategic digital strategy is not a luxury, it’s a necessity.

Sources: National Association of Realtors®, Mortgage Report, HGTV, Zillow 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® Tina Woods is editor-in-chief of Natural Awakenings & Realtor® at Signature Realty NJ, who’s CEO was named one of Forbes Innovative Leaders of NJ in 2019 & featured on the American Dream, NBC, CBS, the CW, ABC & Fox. They offer in-house listing concierge with a construction manager & expert stager to help prepare your home to sell. Their innovative, cutting-edge marketing platforms & advanced technology sell homes for top market value to a world-wide audience.

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March 2021

13

DOWN TO EARTH The Promise of Regenerative Organic Farming

by Sandra Yeyati

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ith its dependence on chemical pesticides and fertilizers, heavy tilling techniques, concentrated animal feeding practices and mono-crops—all designed to maximize yields—conventional farming has come at a great cost.

“Conventional intensive farming practices have significant negative consequences for the land and surrounding ecosystems,” says Richard Teague, Texas A&M professor of Ecosystem Science and Management. “By disrupting the natural function of these habitats, the valuable ecosystem services they provide are compromised.”

The way we’re growing food now is not sustainable. “According to the United Nations, we only have 60 harvests left before our soil is completely depleted. Years of conventional industrial agriculture have drained the soil dry of all of the organic matter, all the microbes, that microbiome that brings nutrients to our plants and to our planet as a whole,” says Margaret Wilson, content creation and media relations specialist at the Rodale Institute.

The UN also reported last year that agriculture and forestry were responsible for nearly a quarter of all greenhouse gas emissions. “Agriculture is a climate-intensive process and conventional practices make that even worse because they’re fossil fuel-intensive,” Wilson says.

“They require a lot of machinery to plow fields and distribute pesticides. Fertilizers are fossil fuel-based. Tillage is a huge part of conventional agriculture, where you’re turning the soil 14

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over, and that releases carbon dioxide into the atmosphere.”

One third of the world’s land surface is considered desert, and according to Judith D. Schwartz, the Vermont author of The Reindeer Chronicles and Cows Save the Planet, most deserts are manmade. “If we look historically, we learn that most deserts were once thriving grasslands or some other kind of ecosystem and became deserts after

hundreds of years of poor grazing management or farming that was no longer putting nutrients back into the soil.”

The good news is that deserts can be brought back to life. In the state of Chihuahua, Mexico, where much of the land is degraded, ingenious ranchers have figured out a way to support healthy animals and plant biodiversity. “The ranchers were earning money by managing the livestock holistically in a way that was reviving the ecological function of these lands, so there were thick grasses, birds and butterflies flourishing right next to land that looked horrible—absolute deserts with a lot of erosion, the soil so depleted that it couldn’t hold water,” recalls Schwartz, who visited the area.

Regenerative organic farming holds great promise to rebuild soil, draw carbon from the atmosphere and ultimately grow healthier food. “When you take out the pesticides, fertilizers and intensive tilling, our farming systems trial concluded that regenerative organic agriculture uses 45 percent fewer fossil fuels and releases 40 percent fewer carbon emissions than conventional practices,” Wilson says, adding that a recent Rodale Institute white paper postulated that by transitioning all global crop and pastureland to regenerative management, we could sequester 100 percent of annual carbon dioxide emissions.

As the founder of the Rodale Institute, J.I. Rodale, said, “Healthy soil equals healthy food equals healthy people.” Soil restoration is job one, and we know how to do this. “The goal of regenerative farming is to farm and ranch in nature’s image,” says Gabe Brown, a North Dakota farmer and author of Dirt to Soil. He offers the following six principles to create a thriving, regenerating agricultural ecosystem:

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Context: “There’s a reason bananas do not grow in North Dakota. They don’t fit the context, whereas more spring wheat is grown in North Dakota than anywhere else.

You have to farm and ranch in your context.”

The least amount of mechanical and chemical disturbance possible: “Nature tills with earthworms and burrowing rodents, but it certainly doesn’t till the soil like we do in farming or even in gardening. Tilling is the worst thing you can do if you want to raise nutrient-dense food. Nature aerates the soil with the use of living plants and soil aggregates. Those soil aggregates will only last about four weeks, then new ones need to be formed, and the only way to form them is by not tilling and allowing biology and fungi to secrete substances that help bind sand, silt and clay to form soil aggregates.”

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Armor on the soil: “Nature always tries to cover the soil, whether it be leaves in a forest or decaying plants in a pasture or field. Nature does not like bare soil.”

Diversity: “Where in nature do you see a monoculture? Usually only where man put it or man’s actions have driven it to be a monoculture. Nature is very diverse, so hundreds of different grasses, legumes all growing in harmony. We’ve gotten away from that.

Now we plant monocultures. That’s not the way nature functions.”

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Livestock and insect integration: “Nature does not function properly without animals. Too many people think we have to remove the animals from the landscape.

That’s the worst thing you can do. What’s going to pollinate the plants? The way our rich soils were formed was with large herds of ruminants, grazing the plants. That plant, once grazed, starts sloughing off root exudates to attract biology, to regrow, and then that plant is able to cycle more carbon out of the atmosphere.”

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A living root being in the soil as long as possible throughout the year: “I go out in the spring here in North Dakota, and you’ve got crocuses coming up through the snow. That’s nature’s way of trying to take the solar energy and all of these compounds out of the atmosphere, and through photosynthesis convert it into carbon to feed soil biology.”

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Brown waxes poetic when he talks about the amazing results of regenerative farming. “Healthy soil looks like dark chocolate cake.

It’s full of pore spaces. Healthy soil is dark because of the amount of carbon in it. It smells good, whereas unhealthy soil is very compacted.

There’s no pore spaces. Water cannot infiltrate into it. It’s a dull, pale color. You can see it, you can smell it, you can feel it.”

According to Wilson, the Rodale Institute is poised to help farmers adopt these principles and make them profitable. “People say regenerative organic isn’t scalable, but through our farming systems trial, we’re proving that you can do this on a large scale. It might require customization, but that’s why we’re investing so much in providing support and research to farmers to help them navigate that, and we’re seeing that scalability is not a barrier to implementation because so many big companies like Dr. Bronner’s and Patagonia are starting to implement these practices because people are demanding it. The market finds a way to make it doable and as long as we keep up our consumer education and show people that this is a benefit to everybody, I think largescale farmers and corporations that buy their products will respond.”

Last year, Graham Christensen’s father gave him and his brother full control of a 750-acre farm in Oakland, Nebraska, that has been in the family since 1867. Over the decades, the farm has seen many changes, but the biggest transformation is still to come, as the brothers eagerly transition their once conventional operation into a regenerative organic one.

The family began to incorporate a few innovations 12 years ago when they stopped tilling the land and adopted solar energy, but this year they’ll take bolder steps to eliminate their dependence on GMO seeds and chemical fertilizers and pesticides which over the years have reduced organic matter levels in the soil and led to increased and unhealthy nutrient levels in their waterways.

“For the first time, we’ll be cover-cropping 612 acres and expanding habitats for wildlife, especially in some riparian areas, so we can get more roots in the soil and have better filtration and cleaner water,” Christensen explains. “We’re going to produce nutrients by building a biodiverse ecosystem and we’re incorporating animal grazing systems to help us fertilize naturally rather than having to add synthetics like nitrogen and phosphorus.”

They have planted a 100-tree hazelnut orchard that they hope to expand as a tree crop. “That’s going to help us stop soil erosion, store more carbon in the ground, produce another form of income and also be able to fit right into our cropping system, virtually taking out no extra land; just creating a higher layer, so now we’re farming higher in the air.”

The transition is not without its risks, Christensen adds. “Farms like ours have been heavily subsidized by the federal government to ship our grain to other countries. What we’re trying to do now is produce more small grains and hazelnuts for a regional market and reintroduce livestock to the land—not in confinement—so we can focus more on feeding people in our local community and in Omaha or Lincoln or Kansas City or Des Moines.”

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

wise words

Jeff Tkach on Regenerative Healthcare

by Patricia Trenchak

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or over 70 years, Rodale Institute— a pioneer of the organic food movement—has championed the concept of farming without herbicides and pesticides by funding and supporting scientific studies and education.

Now entering his fifth year with Rodale Institute, Chief Impact Officer Jeff Tkach is committed to upholding the legacy of the Institute’s founder, J.I. Rodale, who believed that healthy soil equals healthy food equals healthy people. According to Tkach, farmers and healthcare professionals need to embrace a prevention-based approach to human and environmental health, and Rodale Institute is here to bridge the gap between these two industries by unlocking the transformational power of regenerative healthcare.

How did your personal journey lead you to explore regenerative healthcare?

In 2016, I experienced a tremendous health collapse in my own life. I went through six conventional medical doctors and $50,000 in medical bills. I had been a highperforming businessperson up until that point, and found myself on medical leave, bedridden and unable to work. I sought out a doctor who practiced something called functional medicine, which focuses on finding the root of whatever caused the breakdown in health. After numerous

tests, it was discovered that I had chronic Lyme disease. The doctor explained that there was nothing he could prescribe that was going to instantly make me better. Through my work with him, I had to look at my body as a whole system and came to realize that food is medicine.

Ultimately, alternative modalities like acupuncture and IV [intravenous] therapy, as well as food healed me.

What is regenerative healthcare?

It is a system in which farming and healthcare work together focused on a prevention-based approach to human and environmental health. Instead of using toxic chemicals to farm, regenerative healthcare aims to prevent disease through an organic, plant-based, whole-foods diet.

Regenerative healthcare begins on farms that work in harmony with nature. At Rodale Institute, we see ourselves as a human health organization, not an agricultural organization. We use agriculture as a tool to promote human health. Our goal is to build the first brick and mortar facility in the world, called the Regenerative Health Institute, that will connect medical doctors and farmers. The facility will be a 333acre certified organic farm in Kutztown, Pennsylvania, that will provide innovative research on the links between farming and human health. We’re going to be doing scientific research that demonstrates the

link between soil health and the health of people, and we’re going to educate and train tomorrow’s doctors to become more literate in agriculture and to understand how they can use food as medicine.

How can we harness the power of regenerative organic farming to foster good health?

The current mode of farming is systemically broken, and farmers need to move in a healthier direction. The science is showing that elements in pesticides and herbicides are known carcinogens that are wreaking havoc on our immune systems. They are ubiquitous in our air and drinking water.

Farmers are no longer able to control where those chemicals land. They’re leaching into our groundwater, killing the life in the soil and causing major soil erosion.

Ultimately, they’re causing imbalances in nature of mass proportion.

How can you convince people to adopt organic and consider food as medicine?

We need to encourage people to get to know a farmer. There are incredible regenerative organic farmers in our own communities that oftentimes don’t have access to mainstream markets. During the pandemic, we saw a major increase in sales directly from farms to consumers. When the supply chains in the grocery stores broke down, we turned to farmers. That’s profound. As a result of the pandemic, 22 million new gardens were planted in the United States, according to the National Gardening Association. We need to keep that going. It’s very exciting to be a part of this movement as people around the world come to understand the importance of food as medicine. I truly believe that regenerative healthcare is the key to healing our planet.

For more information, visit RodaleInstitute.org.

Patricia Trenchak writes for KnoWEwell, a Regenerative Whole Health Community platform and a collaborative partner of Natural Awakenings Publishing Corp. See ad on page XX. March 2021

17

community spotlight

New ‘Eco-Shop’ Treats Pets and Nature Right with Curated Product Line

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hen news broke that a pandemic had triggered quarantine orders in the United States, Jordana Vasquez was half a world away, learning how cities in the European Union are transitioning to a truly sustainable future, with zero waste and a circular economy.

“COVID-19 and the quarantine were the furthest things from my mind and my present,” Vasquez says. “But as soon as I came back to Hoboken, I dealt with the news of a family health emergency, a furlough and notices of life never being the same.”

In the space of a week, it seemed to Vasquez, life as she knew it changed drastically. As the pandemic dragged on, she discovered, as many of us have, that pets are a critical source of comfort.

“The lack of routine and restrictions on movement and socialization took a toll on many of us, but thankfully—and I’ll dare to generalize here—our pets played a big part in picking up what was left of our normalcy,” she says. “In my experience, being a ‘pawrent’ has been the biggest blessing, mood-upper and joy-filler of a responsibility.”

The pandemic also provided opportunity and inspiration for Vasquez to start a new business merging two of her passions: pets and sustainability. The online pet ecostore, Hoboken Jengo, might not have happened otherwise.

“The sudden change of pace in life allowed me to train my dog, observe his patterns of behavior, test out certain brands on him, and meet like-minded dog parents around Hoboken,” she says. “That’s when the idea came to me. I knew firsthand what a struggle it is to find beautiful, unique, cost-effective, sustainable treats and toys. Hoboken Jengo was born out of the need to identify brands that would bring out the best in our pets without compromising the planet’s health.”

Vetting Vendors After months of researching pet products and their environmental impact, Vasquez launched Hoboken Jengo in November 2020.

“Since then, our main mission and obsession has been to advocate for minimally processed, high-quality treats, lasting toys and ethically-sourced products that spark joy, foster health and make a positive difference to the environment,” she says.

Because she and her staff have already done the heavy lifting of ensuring that all products are eco-friendly, customers of Hoboken Jengo don’t have to spend time searching the treats, accessories and gifts it offers.

“Here, in one place, you can find products designed, manufactured and shipped in a way that protects our planet and allows dogs and cats to live their best, full lives,” she says.

The process of choosing the products that Hoboken Jengo sells begins with its Sustainability Criteria Questionnaire (SCQ), which Vasquez and her staff created to vet vendors and let customers know why their products are suitable for pets and the environment.

“Each brand we’ve joined forces with has been carefully selected because of their strong commitment to making a positive difference on the planet and in our pets’ lives,” she says.

When Vasquez began this journey, she had a rough idea of what products her store was going to offer, so she and her staff created five main categories—treats, toys, 18

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grooming, wearables and sustainable lifestyle—to guide them in their search for small business vendors who shared their vision. For each category, they ask specific details—not just about materials and ingredients, but also about social-impact practices, nationally recognized certifications, and packaging and shipping practices.

Vendors of consumable products are asked to report if their treats meet the following criteria: • are regulated by AAFCO • free of meat meal, bone meal or rendered meat • contain locally sourced ingredients • are byproduct free • are wheat free • are grain free

For nonedible products, the SCQ asks about materials’ characteristics, such as whether they contain organic cotton, repurposed recycled materials, hemp or other natural fibers.

Vendors of toy products are also asked to report if the items meet the following criteria: • promote environmental awareness or education • encourage reduction of plastic • are made in the USA • are woman owned • are handcrafted • are locally sourced

“We’ve been fortunate to partner with small and medium-sized business owners who appreciate the idea of accountability and are more than willing to submit the SCQ form,” Vasquez says. “It’s a continual work in process. Every month we reassess which products are more popular, why, and how to keep introducing exciting and diverse items from our rotating selection of high-quality items.”

Pawsitive Steps Vasquez says the next steps are to continue spreading the message that Hoboken Jengo is open for business, to refine their SCQ criteria, to diversify their inventory and to identify more US-based suppliers.

She’s also finding more ways to make her business practices sustainable and socially responsible. By partnering with Sendle—a package delivery service—Hoboken Jengo offers free carbon-neutral shipping while working to offset its footprint. It also partners with Noissue to offer sustainable, 100 percent compostable or recyclable packaging.

Even though Hoboken Jengo is just a few months old, its success as part of last December’s Main Street Pops Holiday Market has given it an opportunity to develop a physical presence in Hoboken. Customers can find it under the 14th Street Viaduct, rain or shine, the third Sunday of every month and the first three Sundays in December 2021.

“We’ve learned that seeing the products in person and having the dogs interact with an item or kindly asking for one of our treats makes a big difference in their willingness to

try something new,” Vasquez says. “We hope to continue building on our launches’ success and become one of Hoboken’s favorite sources for delicious organic treat options; fun natural, non-toxic toys; exceptional, long-lasting accessories; and unique hand-made toys.”

The shop doesn’t have a brick-and-mortar location yet—although Vasquez would love to have one.

“My dream is to own a zero-waste boutique-style pet shop in Hoboken, with a funky curated ensemble of creative, highquality, colorful items that dogs, cats and their humans love,” she says.

In the meantime, “pawrents” anywhere can visit Hoboken Jengo any time online.

For more information, visit HobokenJengo.com.

Picture Purrfect

In addition to its eco-friendly products, Hoboken Jengo also offers pet photography services in Hoboken by request.

“We enjoy our business’s creative side, and it’s a real treat—no pun intended—when someone comes to us to capture a special occasion or milestone of their furry one,” says founder Jordana Vasquez.

March 2021

19

conscious eating

Indoor Edible Gardening Grow Veggies, Sprouts and Microgreens Year-Round

by April Thompson

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trellis for vining plants like cucumbers, wiring it up with screw eyes.

Mini-Greens, Major Nutrients Many health-conscious gardeners are drawn to sprouts and microgreens for their nutritional benefits, as they contain as much as 40 times the nutrients as their full-grown counterparts. Sprouts can easily be grown with or without soil, and are eaten before the first tiny cotyledon leaves emerge, whereas microgreens are harvested later, often just before or after the first true leaves, the second pair, pop up.

“Sprouted greens grown at home are the freshest food you’ll ever eat. Being able to grow your own salads is also a lot of fun in the winter, to see the wonderful colors growing on your shelf,” says Peter Burke, the

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here’s no need to wait until the last frost date to sow a kitchen garden. Impatient gardeners or those without outdoor space can grow almost anything indoors with a little light and creativity.

“You can start many edible plants from seed on a sunny windowsill, even in late winter.

You’ll be surprised how quickly everything germinates this time of year,” says Zia Allaway, the British author of Indoor Edible Garden: Creative Ways to Grow Herbs, Fruits, and Vegetables in Your Home.

Herbs, tomatoes, cucumbers and peppers are among the many foods that can be easily grown from seed indoors, according to Allaway. Many fruiting plants that are not self-pollinating, such as cucumbers, need a boost from hand pollination if growing them indoors. Allaway adds, “When growing any plants on a windowsill, rotate them periodically so they grow evenly, as they will turn toward the light.”

While crops like garlic, beets and carrots won’t reach maturity indoors, they can still be grown inside for their tasty, nutritious leaves. To grow garlic shoots, for example, remove the papery outer case and submerge the flat end of a garlic bulb in a container of water, leaving the top exposed to air. Within a few weeks, garlicky-flavored shoots will sprout up that can be harvested and used like chives, advises Allaway.

To maximize space, she suggests growing plants vertically, perhaps by hanging bushy herbs or trailing plants in a window basket. She has also used interior walls to erect a

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Calais, Vermont, author of Year-Round Indoor Salad Gardening: How to Grow NutrientDense, Soil-Sprouted Greens in Less Than 10 Days.

Burke’s tried and true method is to plant a small amount of seed every day from a mix of sunflower, peas, radish, buckwheat and brassicas like broccoli or kohlrabi, providing a steady supply of his family’s daily dose of greens. While some gardeners grow sprouts or microgreens directly on paper towels or coconut coir, Burke prefers using a storebought, germination soil mix, spread up to two inches deep in reusable trays, watered once a day and grown without artificial light.

Many seeds commonly found in the home pantry can be turned into sprouts and shoots, says Lina Wallentinson, the Swedish author of Sprouts, Shoots and Microgreens: Tiny Plants to Grow and Eat in Your Kitchen.

“Mustard seeds from the spice shelf, whole lentils in all colors, chickpeas and yellow peas can all be easily grown for sprouts and shoots without any special equipment,” she says.

Seeds can be put into wide-mouthed jars, soaked overnight, and then drained and rinsed two to three times a day. Germination of seeds into sprouts, from mung beans to quinoa, can typically take less than 24 hours with this method.

Sprouts and microgreens make great toppers for salads, soups, sandwiches or smoothies, and they can also be cooked. “Newly sprouted mung and lentil seeds with a short ‘tail’ are perfect to flash-fry and season with soy, chili and a little sesame oil as an alternative to rice or pasta,” says Wallentinson.

“Sprouts are also nice to bake with. Like seeds and nuts, they give a good little chew in all kind of breads.”

Whether growing sprouts, microgreens or full-sized plants, Allaway advises home gardeners to make drainage holes at the bottom of the containers to avoid overwatering. “It’s better to underwater than overwater a plant, because once it starts to rot, it’s game over. There is also research showing that a little stress from occasional underwatering can trigger the plant to produce more phytochemicals, which are nutritionally beneficial,” she says.

Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.

Tasty, Sprout-Inspired Recipes Noodle Soup with Coconut, Sprouts and Shoots This soup is a favorite in our home. Simple to make, it’s warming thanks to just the right amount of bite from the chili.

Yield: 4 servings 1 8¾ oz pack of noodles 1 Tbsp canola oil 1 carrot 2 tsp red curry paste Canola oil, for frying 1 13½ oz can coconut milk 1 tsp tomato purée 2 Tbsp fish sauce (or Japanese soy sauce) 1 vegetable stock cube 1 tsp sugar 1¼ cups water 2 tsp freshly squeezed lime juice 1 red bell pepper About 7 oz mung bean sprouts Pea and radish shoots, for garnish Prepare the noodles according to the instructions on the package.

Drain off the water, and mix the noodles with the oil.

Peel and thinly slice the carrot. In a saucepan, cook the curry paste and carrot in some oil for about 1 minute.

Add in the coconut milk, tomato purée, fish sauce, stock cube, sugar and water, and cook for about 5 minutes. Add in the lime juice.

Halve, seed and julienne the bell pepper; add it to the soup. Divide the noodles between the bowls, add the soup and sprinkle with sprouts and shoots.

Recipes excerpted from Sprouts, Shoots & Microgreens: Tiny Plants to Grow and Eat in Your Home Kitchen, by Lina Wallentinson. Photography by Lennart Weibull.

DrLMSteinberg.com • BiologicalDentistsOfNJ.com

March 2021

21

healthy kids

Getting Pregnant Lifestyle Strategies to Boost Fertility

by Ronica O’Hara

More than 7 million American women face one of life’s deepest heartbreaks: They want a newborn in their arms, but their bodies are not cooperating.

Happily, the growing use of natural approaches like healthier diets, supplements and acupuncture is changing that outcome for many.

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Egg Matters A healthy pregnancy depends on a healthy egg. Chromosomal abnormalities severely hamper fertilization and account for more than half of first-trimester miscarriages.

Yet, contrary to common belief, egg quality is not determined solely by a woman’s age: it can be highly influenced by her lifestyle choices and nutrients in the three-month window before an egg is fertilized, Fett advises. Based on the latest research, she offers the following recommendations for women trying to conceive naturally or through such means as in vitro fertilization (IVF): Detox the diet. To manage critically important blood sugar and insulin levels, eat low-glycemic, nutrient-rich foods and avoid sugar, caffeine and alcohol. An organic, largely plant- and fish-based Mediterranean diet boosts fertility. Dutch researchers found that women following this diet before an IVF cycle had a 40 percent higher chance of becoming pregnant.

Supplement correctly. Take a prenatal vitamin, vitamins C and E, ubiquinol and melatonin. For women with diagnosed low ovarian reserve, consider carefully dosed DHEA.

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hen Rebecca Fett was told at age 26 that she had “incredibly low odds” of being able to conceive with her own eggs, she used her biochemistry and genetics training to plunge into research on egg quality and fertility. By taking targeted supplements, upgrading her diet and detoxing her house of harmful chemicals, the result was not only two healthy baby boys, but a book entitled It Starts with the Egg: How the Science of Egg Quality Can Help You Get Pregnant Naturally, Prevent Miscarriage, and Improve Your Odds in IV. It sells at the fast clip of about 600 copies a week, showing that even amidst the traumas of the pandemic, couples fervently want to bear children. Some doula groups on the East Coast report a 30 percent rise in early 2021 births, and sperm banks are running so low that sperm from a handsome new donor posted online can be bought out within hours, reports The New York Times. “There is nothing more hopeful than the creation of a new life,” says Randine Lewis, who used acupuncture and Chinese herbs to enable a hard-won pregnancy and then wrote The Infertility Cure: The Ancient Chinese Wellness Program for Getting Pregnant and Having Healthy Babies.

Detox the house. The Bisphenol A (BPA) in many household items and the phthalates in most scented products are endocrine disrupters that increase the risk of infertility and miscarriages, numerous studies show. Exchange plastic storage containers and water bottles for glass or stainless steel ones. Steer clear of fast food and processed food. Buy milk, oil, drinks and condiments in glass bottles rather than plastic ones. In the bathroom, toss hairspray, perfume and nail polish, and be wary of scented skin care products, air fresheners and detergents. Use non-toxic cleaning products.

An Eastern Perspective Taking a different tack, “Traditional Chinese Medicine (TCM) does not focus on forcing maximum egg production,” says Lewis. “We improve the quality and receptivity of the entire body, mind and spirit, and the reproductive physiology responds.”

TCM involves identifying imbalances in the body that are creating obstacles to pregnancy and then using acupuncture, herbs and diet to restore full health. Diagnosis is typically done by an acupuncturist or Chinese medicine doctor. (To find one locally, Lewis suggests asking pointedly, “How many cases of infertility have you been successful in resolving?”)

According to Lewis, self-diagnosis can also work. For example, sore breasts and irritability during ovulation can signify liver qi stagnation, and can be relieved by massaging certain acupressure points, taking black cohosh and meditating or doing yoga. General TCM strategies include: Acupuncture: Regular treatments “can stimulate the body’s hormonal system to do what it is supposed to: secrete the right hormones at the right time in a woman’s cycle,” says Lewis. Selfadministered acupressure also works.

Herbs: Specific herbal concoctions and powders can target imbalances and deficiencies at key points in the menstrual cycle.

“As we live more harmoniously, our fertility improves,” says Lewis. “It is vastly wise and responds to how we live, think, act and relate.”

Stress-busters: Qigong breathing lowers stress, and nightly warm foot soaks increase blood flow to the pelvic organs.

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

Guys and Infertility Although researchers have long focused on female infertility, studies now show that for 40 percent of infertile couples, the problem lies in male sperm that is too sparse, slow, damaged or misshapen. Many of the strategies that improve egg quality also improve sperm quality, researchers are learning. This includes a healthier diet with more antioxidants, supplements that include a multivitamin and ubiquinol, detoxing the home and workplace of chemicals, cutting out smoking and lowering or stopping alcohol use. Other strategies include: n Acupuncture to improve the concentration, volume and motility of sperm. n Tossing lubricants with ingredients like petroleum, propylene glycol, glycerin, parabens, silicone and Nonoxynol-9 that hamper sperm movement and viability. n Keeping cell phones out of side pockets. A Cleveland Clinic study found that pocketing cellphones more than four hours daily reduces sperm count, motility and viability. n Wearing boxer shorts instead of briefs and forgoing hot tubs to keep testes temperatures low for sperm production. n Exercising just enough. Studies show that men who exercise regularly, but not too extremely, have higher testosterone levels and better semen quality.

Dr. Juliana Paternina, DPM

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

FREE

INITIAL OFFICE VISIT $100 Value X-Ray & Treatment Excluded

We are dedicated to providing quality treatment and preventative care for patients of all ages in a convenient and friendly environment, utilizing the latest technology and expertise.

Diet: Choose organic foods and hormonefree meats, and eat veggies cooked rather than raw. Nix caffeine, nicotine and alcohol.

Supplements: Besides a high-potency, multivitamin-mineral complex, such nutrients as bee pollen, blue-green algae, wheatgrass, vitamin B6, CoQ10 and folic acid are often useful.

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March 2021

23

green living

Hemp-Derived Cannabidiol A Primer on the Latest Research

by Sandra Yeyati

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ver since the Farm Bill of 2018 legalized the commercial production of hemp, U.S. sales of cannabidiol (CBD) have exploded onto the scene with hundreds, perhaps thousands, of vendors popping up around the country. CBD, a cannabinoid, is abundant in the hemp flower. “By law, hemp is defined as a variety of cannabis plant that has less than 0.3 percent THC, the psychoactive cannabinoid that induces a high,” says Shannon Livingston, a cannabis consultant for Florida Gulf Coast University, in Fort Myers.

Proven Benefits of CBD: “The enthusiasm for CBD is soaring above the actual scientific evidence,” says Peter Grinspoon, M.D., a leading medical cannabis expert and primary care physician at Massachusetts General Hospital.

“What’s known is that it helps with childhood epilepsy, and the U.S. Food and Drug Administration has approved a CBD drug for that.

It is believed, and there’s good animal data and some human data to suggest, that CBD helps with chronic pain, insomnia and anxiety.”

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Anxiety Under Study: A clinical trial examining a high-CBD, low-THC (the psychoactive component) sublingual custom formulation for patients with moderate to severe anxiety is being conducted by Staci Gruber, Ph.D., director of Marijuana Investigations for Neuroscientific Discovery at McLean Hospital, in Belmont, Massachusetts, and associate professor of psychiatry at Harvard Medical School. “In the open label phase of this study, we’ve seen a rather dramatic and precipitous drop in symptoms of anxiety and depression after four weeks of treatment. We’ll see if this holds in the doubleblind phase, which is underway now,” she explains.

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Entourage Effect: Gruber notes that this customized formulation is a full-spectrum, whole-plant formula, saying, “You often seem to get a bigger bang for the buck using a full-spectrum or broad-spectrum (whole plant minus THC) product, rather than just a single extracted compound.” The process she’s describing is called the entourage

effect—an assumption that all elements of the cannabis plant, working together, are most effective. “I believe there’s a significant role for terpenoids, flavonoids and other cannabinoid constituents of the plant, in addition to the big two (THC and CBD), and I have a grant to look at that very question,” she says.

How to Start CBD: Experts agree that the best approach is to start low and go slow.

“With experimentation, the patient will know what works for them,” Grinspoon says. “When CBD doesn’t work with my patients, the next step is to add a little bit of medical cannabis; it often takes a very little dose to help them with their sleep or their chronic pain.” Medical marijuana has been legalized in 36 states and the District of Columbia.

Route of Administration: “When you smoke or vape, it’s an almost immediate onset, which is helpful for breakthrough pain, nausea and anything you want to treat immediately, but the effect is very short-lived,” Livingston explains.

“For chronic pain, you might take a capsule or the patch that will last six to eight hours. If you want to fall asleep, a sublingual will work. For a skin condition, you might rub an oil on your skin. It’s really about the time of onset, how long you need it to last and what you’re treating.”

Ensuring Quality Control: “Choose CBD providers that are certified for good manufactur-

ing practices; conduct batch-specific, third-party testing on all of their products; and provide certificates of analysis directly from those labs. These tests can detect the presence of heavy metals, bacterial or microbial life, mycotoxins and pesticides, and also provide cannabinoid potency and terpene profiles,” says Grace Kaucic, senior communications and content manager at Bluebird Botanicals, a CBD company in Louisville, Colorado.

Our Built-In Cannabinoids: In the mid-1990s, researchers discovered the endocannabinoid system of receptors and neurotransmitters throughout the body, which uses cannabinoids that our own bodies produce. “This system is believed to control homeostasis, the body’s ability to regulate itself and maintain normal functioning,” Grinspoon says, adding that he believes this system will become central to medicine over the next few years as more research is conducted.

Research is Ongoing: “It’s an incredibly exciting time for cannabis science,” Gruber says.

“There’s every reason to be optimistic about the potential of harnessing and exploiting the benefits of cannabis and cannabinoids in ways that may still surprise us, but to be cautiously optimistic.

It is not a panacea. It will never be one-size-fits-all.”

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

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fit body

ON A ROLL

Foam Rollers Ease Pain and Workout Recovery

by Marlaina Donato

She cites research that shows that a dynamic warm-up, paired with the use of foam rollers before and after workouts, amplifies recovery and aids in the repair of muscular microtears.

For Rafal Augustynowicz, founder of TeamRAF Fitness, in Kent, England, it’s about counteracting lifestyle stresses. “The foam roller is a beautiful and great tool, especially in the 21st century, when we sit too many hours. It is a great tool to get our mobility and our posture back to normal.”

Recovery, Joint Pain and Sciatica

Freeing the Body

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oam rolling—rolling parts of the body on top of a lightweight foam cylinder— targets trigger points or painful knots in muscles and is a valuable tool for reducing chronic pain and enhancing workout recovery. From sciatica to pelvic floor dysfunction, there is a foam roller for almost every condition, including low- to high-density, heated and textured types for massage-like benefits.

Research during the past several years shows that using foam rollers before or after exercise quells fatigue, improves joint mobility, lowers risk of injury and eases muscle soreness. Its effectiveness is attributed to the activation of the central nervous system resulting in better circulation and reduced inflammation.

“Foam rollers are used to relieve tension in the fascia (connective tissue), ‘roll’ out sore muscles and provide a soothing, selfcontrolled, soft-tissue massage,” says Amber Kivett, owner of Kivett Kinetic Solutions, in Monrovia, Indiana. “They can also be used for proprioception, balance, flexibility, core stability training and most importantly, natural pain relief.”

Fascia, the body’s all-pervasive connective tissue, tightens like an invisible net from injury and other stresses and can adhere to the underlying muscles, creating pain and restriction. “Foam rolling has the power to change and realign the 12 fascial lines responsible for human movement and support,” says Kivett. “Those same fascial lines also sense and transmit pain and emotion far greater than any nerve or muscle and respond well to foam rolling. There’s an emotional and spiritual release in the body when fascia is compressed and released. That response facilitates a structural change to human alignment and an immediate change in pain levels for all types and causes of pain.”

Foam rollers offer an opportunity for selfcare, according to Los Angeles fitness trainer Ashley Borden. “Foam rolling is one of the best ways to troubleshoot your own body, keep it healthy and mobile. Using an inexpensive tool like a foam roller not only feels good, but it also connects you to your body.

Foam rolling the entire body encourages circulation and an immediate feeling of relief afterwards. My clients who don’t like to work out are usually surprised how good they feel post-rollout and feel encouraged to do more.”

Gently rolling targeted muscles below and above specific joints can help to resolve certain types of pain, including in the knee.

“Many times, when a person has pain in the knee, it’s more than likely they have tight muscles elsewhere—calves, inner thighs, hip flexors or glutes—and the pain shows up in the knee,” says Augustynowicz. “Foam rolling and using a massage ball have saved me many times when I had a lot of problems with my back, neck, hip and a dislocated shoulder.”

The practice can help ease sciatica, a sometimes-excruciating condition. “Most cases of sciatic pain are caused by tight muscles deep in the buttocks, including the piriformis muscle,” says Kivett. “The sciatic nerve travels through the piriformis, so if it’s tight, it will cause a sensation similar to that of sciatica nerve pain. A foam roller can be used along the back, throughout the buttocks and the legs to relieve tension, soften tissues and calm the nervous system for instant pain relief.”

Kivett, who was introduced to foam rollers during intensive physical therapy after a life-altering accident, found them to be a way to recover from severe fibromyalgia pain.

“My nerves were hypersensitive from the injuries, and I used foam rolling to reboot the ‘software’ in my brain, which allowed me to engage in recovering.”

Foam rolling is an all-around boon, Borden highlights. “The immediate relief, the muscle definition, the decrease in cellulite, all of these are added benefits.”

Marlaina Donato is an author and composer.

Connect at AutumnEmbersMusic.com.

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healing ways

The Healing Potential of Psychedelic Medicines

Occasion Mystical-Type Experiences Having Substantial and Sustained Personal Meaning and Spiritual Significance.” Pollan turned his journalistic skills to researching the potential of psychedelics to actually heal the mind and treat mental and behavioral disorders, and the book that resulted became a number one New York Times bestseller.

Promising Studies on Stress Disorder, Depression and Addiction

Research Breaks New Ground

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by Linda Sechrist

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or more than 30 years, intersections of the human and natural world—our plates, farms and gardens—have been of interest to author Michael Pollan, who recently added the mind as another significant association in his latest book, How to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression and Transcendence.

Pollan’s interest was sparked by two articles. The first, a New York Times story, “Hallucinogens Have Doctors Tuning In Again,” details how researchers from Johns Hopkins, the University of Arizona, Harvard, New York University (NYU), the University of California/ Los Angeles and other institutions had been giving doses of psilocybin—the psychoactive compound in certain mushrooms—to terminal cancer patients as a way to help them deal with their “existential distress” at the approach of death. The second, a peer-reviewed article in the Journal of Psychopharmacology by Johns Hopkins researchers, was entitled “Psilocybin Can

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Much of the research for studying psychedelic medicine has been supported by the Multidisciplinary Association for Psychedelic Studies (MAPS). The 35-year-old Santa Cruz, California, nonprofit is currently backing research into psychoactive methylenedioxymethamphetamine (MDMA), also referred to as ecstasy, which produces effects resembling stimulants and psychedelics, as well as a feeling of connectedness. It plans to publish the full results of phase three clinical trials for MDMA-assisted therapy for post-traumatic stress disorder (PTSD) in 2022, the final stage before seeking U.S. Food & Drug Administration approval for its use as a prescription treatment.

MAPS founder and Executive Director Rick Doblin, Ph.D., who spent 30 years studying how psychedelics might help heal trauma and mental illness, was trained and mentored

by Stanislav Grof, M.D. A renowned psychiatrist with more than 60 years of experience researching non-ordinary states of consciousness, Grof proposes that psychedelics are to the study of the mind what microscopes are to biology and the telescope is to astronomy.

When used wisely, he suggests, they can heal, inspire and perhaps save us.

Researchers have found that psychedelics reduce activity in the brain’s default mode network that creates our sense of self—the equivalent of our ego—filtering all incoming information according to personal needs and priorities. When activity is reduced in the default mode network, the ego shifts from the foreground to the background, allowing us to see that we’re part of a larger field of awareness. This can be among an individual’s most important experiences, allowing for feelings of connectedness, altruism and acceptance of death.

Psychedelics as Treatment Since 2010, in addition to treating PTSD, MDMA has shown positive results for depression, social anxiety in autistic adults and anxiety associated with a life-threatening illness. Johns Hopkins and NYU research has demonstrated how psilocybin can help with treatmentresistant depression, obsessive-compulsive disorder, anxiety and addiction. Both MDMA and psilocybin have been studied as adjuncts or catalysts to psychotherapy rather than as standalone treatments.

Jennifer Phelps, M.D., who teaches for the Center for Mind-Body Medicine, in Washington, D.C., and practices family and integrative medicine in Georgetown, Connecticut, says that psilocybin can transform a terminally ill individual’s quality of life for the remainder of their time. “This compassionate use can presently only be prescribed by a physician with the required license issued by the Drug Enforcement Administration. Presently, LSD, MDMA and psilocybin can only be prescribed for research,” she says.

Charley Wininger, a Brooklyn-based psychotherapist, authored Listening to Ecstasy: The Transformative Power of MDMA after experiencing its positive effects on his marriage and psyche. “For those who experiment responsibly, psychedelics can open their lives up to spiritual growth and transformation. It’s a way to learn about how connected we are to each other, to the natural world and to the world at large. When you experience this level of connection, you and your worldview are transformed,” he says.

“MDMA helped me with the aging process. I keep growing and exploring consciousness in an unconventional way,” he adds, enthusing that psychedelics can be a unique, life-enhancing opportunity for healthy people across their entire adult lifespan.

Wininger explains that MDMA floods the body with serotonin and oxytocin, creating a sense of safety and well-being. “It’s best to do it with a trained psychotherapist or sitter, so that if any trauma surfaces,

it can be relieved with a sense of safety. While individuals report that their relationship to trauma is altered permanently, integration groups give them opportunities to share and anchor their experiences.”

Getting Informed Daniel Shankin, program director of the wellness organization Tam Integration, Align and Flow, in Fairfax, California, offers mindfulness-based coaching and mentorships to integrate psychedelics with life, education and a related career. “Having a guide, preparation coach or therapist is good,” he says. “For the transformation to be lasting, preparation work is needed. Answering questions such as—Why are you here? What are your expectations? And what makes you feel safe and comfortable?—helps to build rapport with a guide that can help you form a simple, powerful intention beforehand.

“Personal growth work is invaluable to psychonauts,” says Shankin, who offers podcast interviews on TamIntegration.com, as well as replays of a 2019 Psilocybin Summit in which notable speakers explore the facets of psilocybin mushrooms and methods for creating ceremony and holding a safe space. Also discussed are traditional and indigenous use, as well as efforts to change public policy so that individuals can legally have access to psychedelic medicine.

The Center for Psychedelic Therapies and Research at the California Institute of Integral Studies also educates the public about psychedelic medicines and trains psychotherapists to work in the expanding field of psychedelic studies. Its online programs inform the general public via podcasts about conscious medicine and the future of psychedelic-assisted therapy, which appears promising in light of the recent decriminalization of psilocybin in Oakland, Denver and Washington, D.C. Linda Sechrist is a senior staff writer for Natural Awakenings.

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CELEBRATING 27 years in THE business of

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calendar of events MONDAY, MARCH 1 Author Lecture/Discussion: Deacon King Kong, a novel by James McBride – 6:30-8:30pm. A mystery story, a crime novel, an urban farce, a sociological portrait of late-1960s Brooklyn: McBride’s novel contains multitudes. He conducts his antic symphony with deep feeling, never losing sight of the suffering and inequity within the merriment.

Meet in the bistro’s private room; future books will be chosen by the group. Amelia’s Bistro, 187 Warren St, Jersey City. Meetup.com/JC-BookClub/.

Prenatal Yoga – Through Mar: Mon & Wed, 7:308:30pm; 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.

TUESDAY, MARCH 2 Kids Art Classes – Through Mar. 11am-2pm. Museum Kids Art Classes take place three days a week – Tues, Thurs, Fri – for fun art making in the Museum walkway. Recommended for ages 2-5. All children must be accompanied by an adult. Art materials are provided, and adults must wear masks and maintain social distance. Seating available first-come, firstserved. Hoboken Historical Museum, 1301 Hudson St, Hoboken. 201-656-2240. HobokenMuseum.org.

Shamanic Sound Journey – 7:30-9pm. In studio & livestream. Leigh Higgins leads a sound immersion for the soul, using vocals and a variety of ancient instruments to shift our inner and outer perspective, helping discover our spirit guides and soul’s path. At the core of this path are experiential practices that lead to a deeper understanding of who we are. By exploring these practices personally and as a community, we learn to access the wisdom of spirit and make changes that enable us to feel fully connected. $25/livestream, $35/in studio.

Urban Souls Yoga, 100 Hudson St, Fourth Fl, Hoboken.

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

RAIN: A Tribute to The Beatles – 8pm. In celebration of the anniversary of Abbey Road, RAIN will bring the greatest hits of this epic recording to life, in addition to all your early Beatles favorites. This performance takes you back in time with the legendary foursome delivering a note-for-note theatrical event that is “the next best thing to seeing the Beatles.”

Experience the worlds’ most iconic band and come celebrate the best of Abbey Road. Tickets from $49.

Bergen Performing Arts Center, 30 North Van Brunt St, Englewood. 201-227-1030. BergenPAC.org.

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!

Starting March 21

Every 3rd Sundays of the Month and the First Three Weeks in December

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

Meet the Artist: Vincent Van Gogh – 7-8:30pm.

This program will be presented on Zoom. Vincent Van Gogh is a painter whose name is known throughout the world, but this wasn’t always the case. What do you really know about Van Gogh? Discover the life of history’s most famous and storied painter.

WoodbridgeLibrary.evanced.info/Signup/.

THURSDAY, MARCH 4 One World, One Sky: Big Bird’s Adventure – Thur.-Sat, 10:55am and 1pm. Explore the night sky with Big Bird, Elmo, and a friend from China named Hu Hu Zhu. In this planetarium show featuring beloved characters from Sesame Street, you’ll learn about the Big Dipper, the North Star, the Sun and the Moon. It’s the perfect introduction to space for our youngest astronomers! Recommended for ages 8 and younger. Free with admission. Jennifer Chalsty Planetarium, Liberty State Park, 222 Jersey City Boulevard, Jersey City. 201-200-1000. LSC.org.

KIDS FIRST! Coming Attractions – Sundays, 6pm. A weekly radio show hosted by the Film Critics, 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.

TUESDAY, MARCH 9 Bayonne Midtown Book Club – 7-8:30pm. Interested in reading good books and discussing them in an open and social environment? The newly formed Bayonne Midtown Book Club will meet the second and fourth Tuesday of each month. Come and engage in some lively discussions. Join anytime, this is an ongoing program. Book Club coordinators are Peg Margoshes and Peg Osnato. Questions: BayMidBookGroup @gmail.com. Free. Board room, 2nd Fl, Bayonne Free Public Library, 697 Avenue C (Corner of 31st Street), Bayonne.

HOHA Run – Tuesdays, 7:40pm. The Hoboken Harriers Running Club, a diverse group of runners/joggers, welcomes runners of all abilities for a 3.1-mile run. 13th Street & Washington, Hoboken. Libations: The Shepherd & The Knucklehead. Info: HOHA.net.

WEDNESDAY, MARCH 10 The Womb Happy Hour Radio Show – Weds, 6-7pm. Lorraine Giordano, founder of a company dedicated to helping women lead more healthful lives, hosts a live Internet talk radio show that gets beyond taboos about the vagina. VoiceAmerica.com.

THURSDAY, MARCH 11 Winter-Spring Farmer’s Market – Thur. through Apr 22. 4-6pm. The Historic Downtown Jersey City farmers’ market features various NJ vendors and local Jersey City vendors: Mother Nature’s beauty soaps, gourmet nuts & dried fruit, Vesco Foods, For the Love of Toffee, LLC, River Valley Community Grains, Stony Hill Farms, Jersey City Fish Stand, Hoboken Farms, R&M Farms, cake jars, Le Coco Nutrition. On the Grove PATH Plaza.

SUNDAY, MARCH 7

WEDNESDAY, MARCH 3

Let It Go! 2-4pm. Livestream. Letting it go. Easier said than done. To aid you in this journey, Jenna Roth has curated a unique workshop specifically designed to support your practice so that you can let go of all that you no longer need, making space to invite in more of what aligns with and serves you best! This workshop includes tools, resources, journal prompts, and practices all crafted to support your intention. $25. Urban Souls Yoga, 100 Hudson St, Fourth Fl, Hoboken. To register: 201-683-4002. UrbanSoulsYoga.com.

Writing for Wellness – Wed through Mar. 1-2:30pm.

An online support group that fosters expression. Led by a social work professional, writing sessions will cover positive coping skills, self-care journaling, reflection activities and more. All sessions will be live on Zoom and open to adults and young adults. Free. Information and registration: HobokenLibrary.org/Literacy/.

Superhero Laser Show – Weekends, 4pm. Rock out to iconic songs from superhero movies and shows set to high-tech lasers. Bam! Pow! Zap! Show is recommended for ages 5 and up. Free with admission. Jennifer Chalsty Planetarium, Liberty State Park, 222 Jersey City Boulevard, Jersey City.

201-200-1000. LSC.org.

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The Awesome – 7-8:30pm. Leigh Higgins and Brendan Gibbons combine ancient practices and modern science to improve and maintain your vital energy flow. The Awesome combines Qi Qong, Vigorous Breathing, Body Tapping, and Energy Flow Meditation for tuning into your body’s potential to feel both revitalized and relaxed! It maximizes your innate healing and recovery systems, while releasing deeply held stress and stagnant energy. $25/livestream, $35/in studio. Urban Souls Yoga, 100 Hudson St, Fourth Fl, Hoboken. To register: 201-683-4002. UrbanSoulsYoga.com.

SATURDAY, MARCH 20 Prenatal Class – 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. 201-552-2333.

RiversideMedGroup.com/prenatal-classes/ Floral Arranging Workshop – 11am-2pm. Larkspur Botanicals will be guiding guests in creating their own floral arrangement to take home and enjoy. Pretty in pinks with fresh cut and preserved elements to enjoy for an extended time. First timers welcome, no experience needed. Must preregister. $40. The Cottage, 136 Monticello Ave, Jersey City. 201-200-7067.

TheCottageJerseyCity.com.

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, MARCH 12 Jazz Dance for Teens: Intermediate/Advanced – Friday, 6:30-7:15pm. The dance styles in this class are as broad as Broadway itself. Traditional Broadway style jazz dance routines and choreography will be mixed with current production numbers from contemporary musicals. All styles of jazz incorporated include 80s/90s jazz, current commercial jazz, funk, and more. $109/month for 1 class. Garden Street School of Performing Arts, 1018 Washington Street, 2nd Floor, Hoboken. 201-683-9100. GardenStreetMusic.com.

SATURDAY, MARCH 13 Seasonal Scavenger Hunt – Mar 13-14. Families will receive a digital set of clues through email to independently solve nature riddles along Nature Center trails. Each family will need to work as a team as they hike along the trails to complete the hunt. Program is intended for families with children 4 and up. Children must be accompanied by an adult. Program will be held entirely outdoors. In case of inclement weather, the program will be postponed the program to the following month. Social distancing in effect. Masks required when distance cannot be maintained. Space is limited and pre-registration is recommended. $10/ non-member family, free/member family and children under 2. Tenafly Nature Center, 313 Hudson Ave, Tenafly. 201-568-6093. TenaflyNatureCenter.org.

SUNDAY, MARCH 14 Sound-Based Stress Reduction III – 2:30-4pm. Zoom seminar: Strengthening Your Boundaries. Learn about the five different kinds of boundaries that you need in your life; explore why it is sometimes difficult, but necessary, to set boundaries; learn practical boundarysetting tools; experience a live sound bath experience; receive original sound meditation recordings to assist you in developing your own sound meditation practice.

Co-facilitated by a registered social worker/psychotherapist and certified sound therapy practitioner, explore ways to reduce stress and provide simple tools for better

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THURSDAY, MARCH 25 mental health. Session will conclude with a live sound bath experience tailored to soothe the central nervous system. $145. Register: SoundResponseWellness.com/ Workshops-Events.

TUESDAY, MARCH 16 Basic Life Support Training Certification – BLS for Healthcare Providers uses a scenario-based approach to develop the critical thinking and problemsolving skills that drive better outcomes for adult, child, and infant patients. Topics include: choking, critical thinking and problem solving, communication and teamwork and many more. $77. Hudson County Community College, 161 Newkirk St, Jersey City. To register: 201-360-4239. Time, details: Syashayeva@ hccc.edu. HCCC.edu/ContinuingEducation.

THURSDAY, MARCH 18 Small Group Yin Yoga and Meditation – Thurs through Mar, 6:30-7:45pm. A socially distanced small group studio class, masks required to practice. Yin yoga invites us to hold our postures for several minutes at a time in order to begin to release tension in the connective tissues or fascia that surrounds the muscles and joints and open energetic pathways in the body.

Each class ends with a guided meditation designed to relax the body and calm the mind. Class is limited to 6 students. You must bring your own mat, blanket and/ or blocks. Sattva Yoga Jersey City, 523 Palisade Ave, Jersey City. 201-839-5242. SattvaYogaJC.com.

What’s Next for Human Space Travel? – 7-8pm.

Zoom program about the upcoming human space programs planned by the United States, China, Russia and four U.S. commercial companies! Paul Cirillo of the New Jersey Astronomical Association will fill us in on what’s in store for space stations and gateways, moon bases, a journey to Mars and even space tourism will be presented. WoodbridgeLibrary.evanced.info/Signup/.

Pranic Vibes Energy Healing w/Mary Kate Kelly & Leigh Higgins – 7-8:30pm. A breathwork and sound journey: breathwork (also known as pranayama) and sound are used as powerful practices to stimulate our body’s innate healing response. When combined energetically, we are able to activate the nervous system in a profound way. By following the rhythm of our breath, stuck or sluggish energy and trapped emotions rise to the surface to be released. If you are joining livestream, 30 minutes prior to the start time of the workshop, you will receive a link to the Zoom meeting. $25/livestream, $35/in studio.

Urban Souls Yoga, 100 Hudson St, Fourth Fl, Hoboken.

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

SUNDAY, MARCH 28 Full Moon Hike – 7-9pm. This 2-hr adults-only walk by moonlight through the Lost Brook Preserve is approximately 1.5 miles, with a quiet rest stop at the Purple and Allison Trail crossing. The hike encourages reflection and connection with nature while experiencing the trails in a new way. Please bring a flashlight and wear sturdy closed toed shoes. Program will be held entirely outdoors. In case of inclement weather, the program will be. Social distancing in effect. Masks required when distance cannot be maintained. Space is limited and pre-registration is required. $10, $5/members. Tenafly Nature Center, Visitor Center, 313 Hudson Ave, Tenafly.

RSVP: 201-568-6093. TenaflyNatureCenter.org.

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

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 ad on page 6.

FAMILY 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”.

PUMP HOBOKEN

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

HEALTHY FOODS 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.

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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 23.

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.

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HOBOKEN CHIROPRACTIC + WELLNESS

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

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

INSPIRED TO HEALTH

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

She also offers Akashic Record readings.

JACQUIE BIRD, SPIRITUAL WELLNESS JacquieBirdWellness.com

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

JC BUMP AND BABY Jersey City, NJ JCBumpAndBaby.com

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

LEAH CRESCENZO

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

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.

MIND BODY HOBOKEN

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

MINDFUL PLAY YOGA

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

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

OLEVIA METRY, MD

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

RISE COACHING

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

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

150 Bay St. #912, 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 20 Church Street, Montclair, NJ TheGreenRoomNJ.com 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 7 days a week, from 11am10pm in Hoboken and 11am-8pm in Montclair.

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.

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.

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