EE R F
HEALTHY
LIVING
HEALTHY
PLANET
EMOTIONAL WELL BEING Self-Care for Tough Times
JERSEY’S FAMILYFRIENDLY Bike Paths
SLEEP OUT IN SEPTEMBER in Garden State Parks
In Tune with PETS
Music Calms the Animal Soul
September 2020 | Hudson County Edition | NAHudson.com
September 2020
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HEALTHY LIVING HEALTHY PLANET
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Attitude Is Everything
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e all deserve to be happy. But especially as we get older—with more life experiences, and probably more people we love and worry about—happiness can be elusive. And that’s under the best of circumstances! It’s hard to believe that we’re six months into the pandemic, a time that has brought about fear, uncertainty and a new normal in how we work, learn, and relate to and communicate with each other. Unfortunately, there’s still have a lot to learn about COVID-19, but as a result of this experience we’ve already learned a life lesson that I hope will stay with us long after the virus is gone: Attitude is everything. The pandemic has forced us to be flexible and patient, and to reconsider how we live our lives and what’s truly important to us. It’s a time when the old adage “At least I have my health” takes on new meaning—not just regarding COVID itself, but regarding the positive attitude and acts of self-care that will keep us emotionally healthy during a stressful time. That’s the focus of this issue. We ease you into it with “Happiness Helpers,” in which Brad Aronson offers a few simple steps you can take this year that will yield many happy returns. We really love his last suggestion, a cool little brain-training technique. We won’t spoil it for you here, but check it out on page 32. We continue to build on the happiness theme in “Emotional Well-Being in the Pandemic Age” (page 14)—especially the concept of showing compassion for others at a time when everyone is struggling. We are all in this crisis together, and even the simplest gesture of thoughtfulness can have an exponential effect on someone else’s life. Try it yourself. Out of the blue, treat someone else to a meal, a flower or just a kind word. They’ll feel happier, and so will you. Pandemic or not, September is the time to get outside and enjoy some gorgeous late-summer weather. To that end, we’ve put together a list of paths and trails where you and your family can go for a bike ride (page 18) or go camping not too far from home (page 26). Both activities are great ways to get away from the digital world and up your happiness quotient. So this month we hope you take this opportunity to explore, recharge and just enjoy the wonder of nature. There are so many things to be grateful for, but if you’re like us, sometimes you forget to open your eyes and really see them. When you do, you’ll find them everywhere you turn. We hope this issue of Natural Awakenings helps feed your happiness—especially the unique happiness that comes from lifting others up. If we all do that, we’ll create a brighter future together. In gratitude,
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When you arise in the morning, think of what a precious privilege it is to be alive—to breathe, to think, to enjoy, to love. ~Marcus Aurelius
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Natural Awakenings is a family of nearly 60 healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.
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Contents 14 EMOTIONAL
20
WELL-BEING IN THE PANDEMIC AGE
Self-Care Strategies for Tough Times
17 CARS GO VEGAN
Leather Interiors are on the Way Out
18 JERSEY’S FAMILY-
FRIENDLY BIKE PATHS
20 NATURAL ANTIVIRALS
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Help in Staying Strong and Healthy
22 SPICE UP HEALTH
Using Herbs for Flavor and Medicine
25 SUMMER CAMP Where We Beat COVID
26 SLEEP OUT IN SEPTEMBER
28 RAISING RESILIENT KIDS How to Help Them Bounce Back
ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 917-699-6492 or email Roger@NAHudson.com. Deadline for ads: the 15th of the month.
30 FINDING THE RIGHT
28
TUNE FOR PETS
Music Calms the Animal Soul
32 HAPPINESS HELPERS Five Ways to Be More Positive
EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Tina@NAHudson.com. CALENDAR SUBMISSIONS Email Calendar Events to: Tina@NAHudson.com. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets contact Roger at 917-699-6492. For franchising opportunities, call 239-530-1377 or visit NaturalAwakenings.com.
DEPARTMENTS 6 news briefs 10 global briefs 12 health briefs 13 eco tip 17 green living 22 conscious
20 healing ways 28 healthy kids 30 natural pet 32 inspiration 33 resource guide
eating
September 2020
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news briefs
Café Peanut Feeds Community
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afé Peanut, a funky, family-owned restaurant in the heart of Journal Square, has been feeding people in more ways than one since the pandemic started, says owner Dorota Mani. “We’re dedicated to quality and community, and we believe in equality and social responsibility,” Mani says. “We’ve been donating meals to Hudson Pride, Jersey City Medical Center, and the police and fire departments, and have been involved with Hudson County CASA and the Hunger Project.” Café Peanut offers a selection of salads, sandwiches, soups, wraps and house-baked pastries. It’s also known for its specialty coffees and teas, such as Lavender Latte, Rose Latte, Sloppy Nutella Latte and Chai Tea Latte. “Everything we do, we do for a reason,” Mani says. “Our food is organic and natural, our coffees are fair trade, and our hearts are dedicated to supporting our community.” Location: 586 Newark Ave., Jersey City, NJ. To contact the café, call 201-721-6270.
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Unique Dispensary Planned for Historic Hoboken
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fter the Hoboken City Council voted to allow medical marijuana dispensaries in the city, Harmony Dispensary announced plans to open a satellite location in an empty building downtown, at 95 Hudson Street. Harmony’s flagship location is in Secaucus. Once the 5,000-square-foot build-out is complete, it will include a retail area with a lounge area in the back, and an open-sky courtyard with a take-out window at the front. The plan by Nastasi Architects keeps the brick and arches of the original facade. In a statement, Harmony CEO Shaya Brodchandel said the design will be unique. “Harmony’s Hoboken facility will look and feel like no other in the country,” he said. “We take seriously our responsibility to provide relief to more patients and to share the health benefits of cannabis with a new community.” In all, New Jersey is expected to have a dozen medical marijuana dispensaries open by the end of this year. So far the pace at which new dispensaries are opening has not kept up with demand, as the number of patients with medical marijuana prescriptions is rapidly increasing and chronic shortages of medical marijuana have led to high prices. For more information, visit HarmonyDispensary.org.
Rapid Transformational Therapy Changes Mindset
M Dan Lauria, Actor
Wendy Malick, Actor
Lia Romeo, Playwright
James Glossman, Director
Mile Square Theatre Hosts Virtual Play Series
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ile Square Theatre has commissioned seven new plays written specifically for the Zoom format. The four-part series, Given Circumstance: New Plays in the Virtual World, begins September 18 and runs every weekend through October 11. Stage and screen stars Dan Lauria and Wendie Malick will appear in the first play, Lia Romeo’s Sitting and Talking, which follows a man and woman in their 60s as they navigate the path to companionship via online dating during quarantine. The rest of the Given Circumstances lineup is paired off into shorter plays, with directors and casts TBA. The weekend of September 25 will feature new works by Nandita Shenoy and Kevin R. Free; October 2 brings plays by Audley Puglisi and Cary Gitter; and the series commences the weekend of October 9, with works by Dustin Chinn and Chris O’Connor. “The term ‘given circumstance’ is a theatrical term used by practitioners to describe the circumstances defined by the playwright, which frames the play,” says Mile Square Theatre Artistic Director Chris O’Connor. “We thought the term was apt to describe the circumstances that are defining theater in the time of COVID. A monumental circumstance these days is that we now live in a digital world, chiefly defined by Zoom calls. All of these commissions have asked the playwrights to set their plays on the Zoom platform as a central ‘given circumstance.’ We are thrilled to have this impressive lineup of writers and theatre collaborators.” Cost: $15-$20 per ticket. For more information, visit MileSquareTheatre.org.
any women who “have it all” are waking up to find that they’re still not happy. That comes from following the path society has laid out for them rather than what they really want, says Leah Crescenzo, a clinical hypnotherapist trained in Rapid Transformational Therapy. “Through RTT, Hypnotherapy and coaching, we’re able to clear disempowering beliefs and patterns from the past to create an intentional, confident life filled with passion and purpose.” Crescenzo says. “Building a strong and solid foundation of self-love, self-belief and self-trust is the first step in creating a joy-filled life.” These techniques are especially helpful for women who are experiencing difficulties with Leah Crescenzo relationships, confidence, anxiety, self-esteem or self-worth, she says, adding, “This has been my own personal experience and the experience I’ve had with countless clients since working with mindset.” Over “one turbulent summer” in 2009, she says, she gave birth to her daughter, lost her longtime job and split up with her husband. “Caught in survival mode, I was forced to rediscover the tools I had learned and discarded over the prior decade: yoga and holistic nutrition.” In 2015, she began using hypnosis to change her mindset. “Today I’m on the other side, and I can tell you that change is possible. You can have the freedom you desire. Freedom from relationships that don’t work, thoughts that are disempowering and cravings that are keeping you trapped.” Location: Hoboken Family Chiropractic + Wellness, 113 Monroe St., Hoboken, NJ. Virtual appointments available. To book a session, visit HeyLeahC.com.
That best portion of a man’s life, his little, nameless, unremembered acts of kindness and love. ~William Wordsworth
DrLMSteinberg.com • BiologicalDentistsOfNJ.com
September 2020
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SUPPORT LOCAL ADVERTISING
news briefs
HoBOOken 5K Seeks T-Shirt Designs
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he HoBOOken 5K and Scary Scurry kids’ run, scheduled for October 31, is now accepting submissions for its T-shirt design contest. The winning artwork will be featured on shirts as well as related marketing materials. Deadline is end of day September 15. The contest winner will receive free entry to the 2020 and 2021 runs, as well as a sweatshirt featuring the winning design. Proceeds from this annual community event benefit the Hoboken Shelter, which shelters 50 people nightly, serves more than 500 meals daily, hosts 1,000 showers weekly, and provides support services like case management, counseling, job- and lifeskills training, creative arts workshops, emergency homelessnessprevention grants, and permanent supportive housing solutions. For more information and registration, visit HoBOOken5K.com.
SMALL BUSINESSES ARE THE CORNERSTONE OF OUR COMMUNITY. LET US HELP YOUR BUSINESS WEATHER THESE TIMES OF CRISIS – CONTACT US TODAY TO ADVERTISE IN OUR NEXT ISSUE: ROGER@NAHUDSON.COM Natural Awakenings is a monthly publication for our community to pick up free of charge, made possible by the ongoing support of the advertisers you see within the pages of this magazine. If you enjoy the content provided within this publication, please support the advertisers who make this free magazine possible.
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More Pet Owners Going Holistic
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ore people are trying to live their best lives naturally, and they tend to have the same goal for their pets, says Dr. Gerald Buchoff, veterinarian at Holistic Pet Care (HPC), in Little Falls. “Everyone wants their pets to have a good quality of life, away from the constant medications, vaccinations, supplements and hard-to-pronounce chemicals,” Buchoff says. “We offer an alternative, by balancing modern medicine with natural holistic practices to give pets the absolute best quality of life.” He and his team are experienced in a wide variety of holistic treatments, including chiropractic adjustment, acupuncture, ozone treatments, vaccination alternatives and nutrition consultation. “When combined, they support your pet’s body to combat diseases and daily stressors,” he says. “It doesn’t matter if your pet barks, purrs, hisses, caws or squeaks, we’re ready with open arms to share our knowledge and build a healthier world for all of us.” Location: 125 Paterson Ave., Little Falls, NJ. For more information, call 973-256-3899 or visit HolisticPetCareNJ.com.
Hoboken Wellness Crawl To Be 30-Day Virtual Event
Hispanic Chamber to Host Virtual Wellness Expo
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Cost: $25 for general admission. For more information, visit HobokenWellnessCrawl.com.
For more information or to register or buy a ticket, visit Tinyurl. com/y5x5kbu9.
he Hoboken Wellness Crawl, celebrating “all things wellness in Hudson County,” will be a 30-day virtual event this year. From September 13 to October 13, ticketholders will get exclusive access to special offers, giveaways and classes (online and in person) from more than 100 local food, fitness, health and beauty businesses. Throughout the event, Team HG (presenter Hoboken Girl) will help hold ticketholders accountable with wellness challenges and tips offered on their @hobokenwellnesscrawl social media platforms, through which participants will be able to connect with each other. Participants can enter to win a prize valued at $75 or more for each participating business. They will also receive a virtual token to cash in for free fitness or wellness classes (either virtual or in person)—two classes for general admission ticketholders, and three for VIP ticketholders. The tokens will be honored through 2020, pending class availability. VIPs will also get a $150 goodie bag and automatic entry to all giveaways. Hoboken Girl will donate 20 percent of ticket profits to the Hoboken Relief Fund for the support of local businesses and individuals affected by COVID-19.
he Statewide Hispanic Chamber of Commerce of New Jersey will host a Health and Wellness Virtual Fair on September 24, from 9 a.m. to 2 p.m. Although this year’s event is virtual, organizers are using a state-of-the-art platform designed to give it “the flare and energy of our previous events, full of networking and positive vibes.” Guests will be able to connect directly with fair sponsors and exhibitors via Zoom and participate in fair activities. Personalized virtual booths are available for sponsors who wish to promote their healthy product or service. The platform allows for one-on-one conversations and negotiations, downloadable business cards and pre-recorded presentations. “In today’s world, virtual events are taking the spotlight in order to keep us all connected,” the Chamber said in a statement. “We are no different. Our #Familia is the backbone of our organization, and we strive to create business and networking opportunities for our community looking to connect with companies of all sizes. We are excited to be hosting our very successful health and wellness expo once again—this time bringing you everything from the comfort of your computer.”
September 2020
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Drawdown Direction
global briefs
Nurses Stand Up Against Climate Change
Planetary Planning Keeping Half the Earth Natural
A study led by the National Geographic Society and the University of California (UC), Davis, published in the journal Global Change Biology compared four recent global maps of the conversion of natural lands to anthropogenic (human activity) land uses. It concluded that if we act quickly and decisively, there is an opportunity to conserve about half of the planet’s ice-free land. The developed half includes cities, croplands, ranches and mines. The authors note that areas having low human influence do not necessarily exclude people, livestock or sustainable management of resources. A balanced conservation response that addresses land sovereignty and weighs agriculture, settlement or other resource needs with the protection of ecosystem services and biodiversity is essential. Approximately 15 percent of the Earth’s land surface and 10 percent of the oceans are currently protected in some form. Lead author Jason Riggio, a postdoctoral scholar at the UC Davis Museum of Wildlife and Fish Biology, says, “The encouraging takeaway from this study is that if we act quickly and decisively, there is a slim window in which we can still conserve roughly half of Earth’s land in a relatively intact state.” 10
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Energy: Supporting a clean energy future by promoting energy efficiency and advocating for a transition to renewable energy. Food: Committing to a plant-based diet, use of clean cook stoves and reduced food waste. Mobility: Supporting bike infrastructure, walkable cities and mass transit. Gender equity: Educating girls and family planning. Nature-based solutions: Planting trees, protecting tropical forests and forest protection. Founded in 2014, nonprofit Project Drawdown seeks to help the world reach “drawdown”, the point in time when levels of greenhouse gases in the atmosphere stop climbing and start to steadily decline. For upcoming events, visit Drawdown.org.
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Nurses, the most numerous and trusted health profession in the world, have organized the Alliance of Nurses for Healthy Environments and partnered with Project Drawdown to significantly impact climate change. Together, they are working to help decrease greenhouse gas emissions and create a healthier future for humans and the planet. Nurses from all specialties and in all practice settings are encouraged to take action in four key areas.
Starchy Solution A Plant-Based Alternative to Plastic
Japanese manufacturer Kuraray has introduced a renewable and sustainable starch-based barrier film called Plantic. The plant-based packaging material can be recycled or composted to achieve a circular product cycle. Conventional packaging made from multiple layers of plastic can cause recovery issues, and perishable food imposes unique demands on wrapping. Plantic packaging washes away or decomposes after use. It includes compostable coffee pouches, as well as a barrier layer to package meat, seafood and poultry products with continuous protection against oxygen and other gases that spoil food. The Food and Agriculture Organization estimates that one-third of all produced food is wasted in the supply chain.
Plastic Rain
Airborne Particulates Blanket Wilderness
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Researchers estimate more than 1,000 tons of microplastics, equal to more than 123 million plastic water bottles, are deposited from the air into national parks and wilderness areas each year. Utah State University assistant professor Janice Brahney and her team used high-resolution atmospheric deposition data to identify microplastics and other particulates collected over 14 months in 11 national parks and wilderness areas. In a report in Science, they identified the plastic and polymers composition to track its sources and movement, and found that most of the plastics deposited in both wet and dry samples were microfibers sourced from both clothing and industrial materials. Approximately 30 percent of the particles were brightly colored microbeads likely derived from industrial paints and coatings. Brahney says, “We confirmed through 32 different particle scans that roughly 4 percent of the atmospheric particles analyzed from these remote locations were synthetic polymers.” The same high resilience and longevity that makes plastics useful lead to progressive fragmentation instead of degradation in the environment. Clear and white particles were not included because they did not meet the criteria for visual counting, so estimates of plastic deposition were conservative.
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health briefs
Consider Mindfulness for Multiple Sclerosis
Mindfulness training may help the estimated 1 million Americans with multiple sclerosis (MS) manage their emotions and process information quicker, according to a new study from Ohio State University. Researchers split 62 people with MS into three groups. The mindfulness group learned such practices as focusing on the breath and doing mental “body scans”. A second group underwent adaptive cognitive therapy training with computerized games that focused on skills like paying attention, switching focus and planning. The third group was a control. After four weeks, those in the mindfulness group were more likely to report being better able to handle their emotions than those in the other groups. The mindfulness group also had higher levels of cognitive processing speed, a reduction in the time it takes to complete mental tasks, along with increased understanding and response times.
Boost Fun Nutrition with Microgreens
Consider Therapy to Reduce Inflammation In exploring the mind-body link that is particularly relevant during the current pandemic, an analysis of 56 randomized clinical studies found that cognitive behavior therapy (CBT) and similar approaches reduced inflammation and enhanced immunity in subjects, reports JAMA Psychiatry. University of California, Davis, researchers reviewed studies that included 4,060 participants undergoing behavior therapy (which seeks to help patients understand and change problematic behaviors), cognitive therapy (which teaches patients how to change negative thoughts or mindset), CBT (that combines elements of both), bereavement or supportive therapy, psychoeducation and other therapies such as stress management. Those that received these psychosocial interventions experienced a 14.7 percent increase in positive immune outcomes such as lower viral load and an 18 percent decrease in negative outcomes, including proinflammatory cytokines, compared with those not receiving therapy. The immunity improvements were strongest among patients that received CBT or multiple interventions. 12
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Halfway in size between sprouts and full-grown plants, microgreens are bursting with nutrients, but have been mostly relegated to garnishes at upscale restaurants. Researchers at Colorado State University, exploring their acceptability, fed 99 people six separate types of microgreens: arugula, broccoli, bull’s blood beet, red cabbage, red garnet amaranth and tendril pea. The red-colored varieties—beet, cabbage and amaranth—received top marks for appearance, but broccoli, red cabbage and tendril pea scored the highest overall grades. The subjects found the greens were fun (“funfetti”), colorful and attractive. Microgreens, which can be grown quickly indoors year-round with minimal water, offer a possible solution to sustainably feeding the planet, the researchers pointed out.
eco tip
What Not to Recycle
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Recycling, the go-to strategy for environmentally conscious citizens, is unfortunately not a good option. Even in ordinary times, local recyclers won’t accept surgical masks and latex gloves because they jam machinery. Some dedicated providers box up used face masks and gloves and send them to TerraCycle.com, where they are sorted manually and sustainably recycled. The cost for a small box is a hefty $148; MindBodyGreen. com suggests asking grocery stores or retailers to stock some for the community to use. Instead of recycling, the World Health Organization recommends throwing single-use masks, gloves and wipes into a covered trash can or bin immediately after use so they are handled as regular trash. Ideally, they should be put in a resealable plastic bag first in consideration of frontline sanitation workers that can become ill from handling virus-infected materials. No mask, glove or wipe should be flushed down a toilet.
Mask Eco-Disposal
How to Dispose of Antiviral Wear Discarded face masks and gloves littering streets, beaches, parks and parking lots are a sad sight of the times, creating eyesores and more importantly, major contamination risks to pick up and discard. With 88 percent of the world’s population living in countries that have required or advised use of face coverings, disposable face masks number in the billions, especially the commonplace, single-use polypropylene variety. Along with disposable gloves and sanitary wipes, they are clogging sewers and waterways worldwide and showing up in fish bellies and on ocean floors.
Homemade Solutions
For masks, the eco-solution that harbors the lowest carbon dioxide footprint is one made of cloth that is machine-washed and dried after each use at a high temperature or washed by hand in a bleach solution (five tablespoons per gallon of water). University of Chicago researchers found certain fabrics filter out viral aerosol particles almost as effectively as the medical N-95 mask: a layer of a tightly woven cotton sheet combined with two layers of polyester-spandex chiffon, natural silk or flannel, or simply a cotton quilt with cotton-polyester batting . See cdc.gov for instructions for using sew and no-sew masks, and many DIY videos can be found on YouTube using T-shirts, socks and napkins. Another good eco-strategy is to buy sustainable face masks made from recycled or organic materials (GoodOnYou.eco). In lieu of recycling to help the planet, a donation can be made to an eco-organization that deals with plastic waste, such as PlasticPollutionCoalition.org or OceanConservancy.org.
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Emotional Well-Being in the Pandemic Age Self-Care Strategies for Tough Times by Sandra Yeyati
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s the pandemic ravages our country, we are engulfed by a sea of challenging emotions, including fear, loss, anger, disappointment and grief. Compounding the suffering, past emotional traumas and pent-up desires are surfacing and crying for attention. One way to navigate these treacherous waters is by first enveloping ourselves in self-compassion. Next, we can gather the courage to face our fears and experience unpleasant feelings in order to heal them and let them go. Then, we search for and internalize positive emotional states to rewire our brains for positivity. This noble voyage promises immense rewards along the way. 14
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The Cocoon of Self-Compassion
Some of us chase self-esteem like the Holy Grail, yet it eludes us when we need it most. Faced with a failing grade or cruel insult, our self-worth withers. We can’t understand why we lost it or how to get it back. When we attach our self-worth to achievements or comparisons with other people, self-esteem becomes unstable and unreliable. Enter self-compassion, the life-changing perspective of showing kindness to ourselves in any and all situations—a supportive best friend that lives within us and can be accessed any time, every day. A pioneer and
expert in this topic, Kristin Neff believes that self-compassion has three components: a decision to be kind to ourselves, a mindful awareness when we are in pain so that we can seek some relief and a sense of common humanity or connectedness. We already know how to be compassionate, says Neff, an associate professor of educational psychology at the University of Texas at Austin and co-author of The Mindful Self-Compassion Workbook. “It’s linked to the parasympathetic nervous system, which is a natural part of our organism. We’re tapping into this way of feeling safe, which is through care, bonding and connectedness.”
Finding Confidence Through Unpleasant Feelings
Nobody likes to feel sad or embarrassed. We’d rather have an ice cream cone or turn on the TV. But for Dr. Joan Rosenberg, a prominent psychologist and speaker, uncomfortable feelings present an invaluable opportunity for people to transform into confident individuals that relate to the world around them with authenticity and resilience. In her book 90 Seconds to a Life You Love, Rosenberg offers a formula—one choice, eight feelings, 90 seconds—to experience and move through eight of the most common unpleasant feelings: sadness, shame, helplessness, anger, embarrassment, disappointment, frustration and vulnerability. “The choice is to stay aware of and in touch with as much of your moment-tomoment experience as possible and not get
lost in avoidance,” she explains, adding that there are more than 30 behaviors, thoughts and emotions that we employ as distractions, including substance abuse, social media, pornography, exercise, obsessive thoughts about body image, humor and denial. “Be aware of what you’re aware of,” she advises. “If we know that we don’t like feelings, and we know we’ve been engaged in using ways to distract ourselves, then our challenge is to be more awake and aware of those times we do it, and as soon as we start to do the thing and become aware, that’s when we make the decision to stop and ask, ‘What’s really going on?’” Discoveries in neuroscience suggest that most of us come to know what we’re feeling emotionally through bodily sensations. We might feel heat in the neck and face when embarrassed or a sinking feeling in the chest when disappointed. As feelings get triggered in the body, a rush of biochemicals in the bloodstream activate these sensations and are flushed out of the bloodstream in roughly 90 seconds. “Most people have the impression that feelings linger a whole lot longer and that they’re going to be overwhelmed by it and never come out of it if they start. But when they understand that what they’re trying to avoid are uncomfortable bodily sensations that help you know what you’re feeling emotionally, and that these are short-lived, most people will start to lean into them, and once they do, their life changes,” Rosenberg says. To move through bodily sensations,
which may come in multiple waves, take deep, slow breaths. Try not to tighten up or clench the jaw and swallow. Notice the location and nature of the bodily sensations to help identify which of the eight unpleasant feelings it might be, and be curious as to what might have triggered it. All of this will take a few moments. With practice, identification will become faster, easier and more accurate. “If I have more time, then I can think about whether this is connected to anything else. Is it just one thing that triggered it, or is it like something else that’s happened before?” Rosenberg says. This level of awareness leads to a calming effect, clearer
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Encouraging our friends when they’re feeling down or hugging our moms in the morning is hardwired into us. When we decide to be kind to ourselves, it’s easy to think of what we would say: “I’m sorry you failed that test. You’ll do better next time. How can I help you?” To lend perspective, add a statement about our common humanity, counsels Neff. “This is hard for everybody. You’re not alone.” We must be aware of our pain before we can comfort it, and many of us try to suppress or resist pain, choosing to numb it with distractions like alcohol addiction or compulsive shopping. Others may get lost in the storyline of what’s happening and succumb to suffering with no apparent way to obtain relief. Self-pity or self-criticism may creep in. Mindful awareness is the antidote to these emotional extremes, because it helps us become aware that we are experiencing pain and to stay with that pain long enough to make a conscious decision to take care of ourselves. “One easy thing is physical touch,” says Neff. “The first few years of life you have no words, so the body is programmed to respond to touch as a signal of care. Put your hand on your heart or your stomach, or hold your hand. This changes your physiology, activates your parasympathetic nervous system, helps you calm down and helps you feel physically supported. Sometimes, that’s an entryway for people.”
Making Courage a Habit In her book The Courage Habit, life coach Kate Swoboda presents a four-part method for people to face their fears, release the past and live their most courageous life. Access the body. Practice any body-centric activity like mindful meditation, exercise or dancing every single day to release stress and anxiety, become centered and more present, and clear the mind. Listen without attachment. When your self-critic offers a warning or criticism, hear the words, understanding that this is fear trying to protect you and deciding that it’s misguided and not true. Reframe limiting stories or beliefs. Amend your internalized self-critic’s messages to be more respectful and supportive. If it says, “You’re stupid to try that,” revise it to, “I’m smart because I’m willing to try.” Create community. Reach out to likeminded individuals that are supportive of the changes you are trying to make. September 2020
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Building Up Our Happiness Quotient These exercises are recommended by psychologist Rick Hanson: Slow down, breathe and see the big picture. This simple practice brings us into the present moment, reduces the stress activation in the body, disengages us from verbal chatter and negative reactivity, and buys us time to see more clearly. Take three breaths, making the exhalation longer than the inhalation. Five-Minute Challenge Take in the good. It could be a flower blooming, birds singing or a nice exchange with another person. Slow down, take a few breaths and let it sink in for a minute or two. Focus on something to cultivate. Perhaps it’s patience or gratitude. Look for opportunities to have an experience of this quality and internalize it for another minute. Marinate in pleasant feelings. Cultivate a sense of calm, contentment or warmheartedness for a couple of minutes.
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thinking, improved decision making and, perhaps most importantly, an ability to speak authentically. “If we don’t handle the eight feelings, we don’t feel capable in the world,” she says. The ability to speak adds to that empowerment. “From asking someone to stop a behavior so that you feel safer to telling someone you love them, asking your boss for a raise or letting people know about yourself and your work to garner opportunities and desired experiences—it cuts across every aspect of our lives and is absolutely crucial to our sense of well-being.”
Rewiring the Brain for Positivity
Discoveries in neuroplasticity have revealed that the brain changes throughout life well into adulthood. It’s designed to learn not just ideas and information, but skills, attitudes, feelings and moods. Rick Hanson, a clinical psychologist and author of several books, including Hardwiring Happiness and Resilient, contends that we can develop greater happiness, just like we can develop greater depression. “There’s a lot of research that shows that through deliberate little practices spread out through the day or sometimes more formal practices like psychotherapy or meditation, we can actually produce
physical changes in the brain that are now measurable with things like MRIs,” he remarks. Hardwiring happiness is easy, pleasurable and doesn’t take a lot of time. “If you take care of the minutes, the years will take care of themselves,” says Hanson. “Little steps gradually move us forward a breath at a time, a minute at a time, a synapse at a time. Bit by bit, we grow the good inside while gradually releasing the bad.” “Our power to positively influence who we are in small, genuine ways every day is really important to compensate for the brain’s negativity bias, which makes it like Velcro for bad experiences, but Teflon for good ones,” he says. “We evolved a negativity bias over the 600-million-year evolution of the nervous system. Learning from negative experiences and mistakes was a critical survival skill, so we have a brain that is designed to scan for bad news, overreact to it and fast-track it into memory. It’s not our fault, but it is our responsibility to deal with it by first, feeling the negative without reinforcing it and second, focusing on the positive and taking it in. Gradually, you can give yourself a brain that’s like Velcro for the good and Teflon for the bad.” Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.
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green living
Cars Go Vegan Leather Interiors are on the Way Out by Yvette C. Hammett
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onsumers are becoming more conscious about their purchases in light of the ongoing climate crisis exacerbated by animal-based agriculture. As they begin to make better choices in what they consume, wear and drive, vegan car interiors are becoming more popular. The environmental impact of producing leather, foam and other materials is being replaced in some instances by alternatives that are becoming more readily available to environmentally conscious consumers. The Toyota Prius line uses Sof-Tex synthetic leather or other synthetic cloth upholstery which bolsters its reputation as a sustainable automaker. Mercedes Benz and BMW are offering customers plant-based alternatives and Tesla has been dropping leather from its upholstery choices for a while now, with the Model 3 and Model Y already sporting vegan-only interiors. The Volvo Polestar 2 also comes standard with vegan upholstery, along with recycled wood. And the 2020 Range Rover Evoque, Velar and Jaguar I-Pace SUVs all offer consumers vegan interiors. Research and development is ongoing
in this realm to create faux leather that not only looks good, but is actually more durable and easier to maintain than leather. Vegan “leather” is being produced from cork, glazed cotton and even bark cloth, so it’s not just a matter of replacing animal-based products with unsustainable plastic. With funding from Honda and Ford, Bharat Bhushan, Ph.D., director of the Nanoprobe Laboratory for Bio- & Nanotechnology and Biomimetics in the John Glenn College of Public Affairs of Ohio State University, Columbus, developed a faux leather that has the potential to be used on both seats and dashboards. “I work in technology to repel water and oil from a variety of surfaces,” Bhushan says. “Leather gets very sticky when it is hot, so we thought it would be great to repel water or any other contaminant to avoid that stickiness and help it remain clean.” The side benefit, he further notes, is that it’s an alternative to animal hide. Audi Head of Design Marc Lichte, whose twin daughters are both vegan, says vegan leather is a huge selling point for customers
and that both the Audi e-tron GT and Q4 will be animal-free. Faux leather will replace the traditional leather, and all cushions, window trim, armrests, headliners and center consoles will be manufactured with recycled materials. People for the Ethical Treatment of Animals (PETA) made a major push in the past few years to increase production of veganbased car interiors. In 2016, PETA conducted an investigation into JBS, the world’s largest leather supplier, which sells to car companies from GM to VW and more. “What it found was that the supplier severely mistreats the cattle being raised for the leather with hot irons on the face, electrocution, beatings and cutting their throats while they are still conscious,” says Jennifer Behr, corporate responsibility officer for PETA. “When consumers are shopping, they should take that into consideration. Those interiors came from a cow that lived a miserable life and died a painful one.” Beyond that, cattle represent a climate risk. The International Journal of Environmental Research and Public Health published a study showing that knowledge of the environmental ramifications from cattle is not well known by the average consumer. “The livestock industry is the source of a broad spectrum of environmental impacts,” the study states. “The first and most important is climate change.” It’s estimated that 18 percent of global greenhouse gas emissions are caused by the livestock industry. Enlightened consumers are using that information to determine what they purchase, from food to cars. BMW spokesperson Oleg Satanovsky says vegan options are not new for his company; they’ve been around for decades, but options have been updated. BMW uses a material called SensaTec, a new brand name for its non-animal-sourced upholstery “to reflect the more upscale design and feel of the materials,” he contends. “We look to nature for clues” to develop alternatives, Bhushan says. His research was based on the lotus leaf and its resiliency—it’s both water and oil repellant. “A single species like that can be used for many things,” with little or no environmental impact. Yvette C. Hammett is an environmental writer based in Valrico, FL. Connect with her at YvetteHammettHull49@gmail.com. September 2020
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Jersey’s Family-Friendly Bike Paths F
or the average family bicyclist, the best cycling is where you can ride without fear of traffic. Fortunately, New Jersey has many paved and unpaved bike paths along abandoned railbeds, canal paths and woodlands. All that’s required is a hybrid or trail bike (for the unpaved paths), helmet, snacks and water. All of these trails are relatively flat and good for family riding. Keep in mind that unpaved trails can be muddy after rainy periods. Bad weather can wreak havoc with bike trails, so check their condition online before heading out. Columbia Trail High Bridge to Long Valley (Hunterdon and Morris counties) Length: 11 miles one way Surface: crushed stone
into Bull’s Island State Park to venture out on the footbridge over the river. It’s 10 more miles to Frenchtown, at which point you can opt to cross the river and ride back along the river on the Pennsylvania side.
Almost entirely flat, this trail follows an old railbed along the South Branch of the Raritan River. Park in the municipal lot in High Bridge (69 West Main Street). The trail quickly heads into thick woods. The trail proceeds along a ledge high above the river, with slate cliffs rising dramatically on the right. At about the halfway point, you enter Morris County, where forest gives way to farmland in places. The ride ends at Long Valley.
D&R Canal/Main Canal Port Mercer to Blackwell’s Mills (Mercer County) Length: 15 miles one way Surface: crushed stone, gravel
D&R Canal/Feeder Canal Titusville to Frenchtown (Mercer and Hunterdon counties) Length: 22.5 miles Surface: crushed stone, gravel They say there’s no finer ride in Jersey than this flat cruise along the Delaware River. Park at Washington’s Crossing and head north through quaint Titusville and into Lambertville. Take a detour 18
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The inland portion of the D&R Canal State Park trail runs almost 34 miles from Trenton to New Brunswick. To enjoy the most scenic part of the trail, park in the lot near the Port Mercer Canal House (off Route 1 at Province Line Road). Ride north along Lake Carnegie in Princeton, past the historic canal locks in Kingston and Griggstown. It’s a perfect family ride, with well-marked road crossings. Slow down for the slate-covered spillways, which are bumpy and slippery when wet. Elephant Swamp Trail Elk Township to Elmer (Gloucester and Salem counties) Length: 5 miles one way Surface: gravel and sand The trail starts in a forested area off Route 538 in the Aura section
of Elk Township and winds through farmland, streams and wetlands. Keep an eye out for ruts, rocks and puddles. Signs along the Elk Township section provide information on surrounding plants, trees and wildlife. On its way to Salem County, the trail crosses Monroeville Road before entering Upper Pittsgrove Township and ending on Route 40. Hudson River Waterfront Walkway (Hudson and Bergen counties) Length: 18.5 miles one way Surface: blacktop, brick This pathway follows the western shore of the Hudson River, in what will eventually be a continuously connected 30-foot-wide path from the tip of Bayonne to the George Washington Bridge. Because the project isn’t complete, riders should be prepared to navigate car traffic in a few areas. Technically the walkway is accessible from several areas along the route. To see entry points and an interactive map, visit HudsonRiverWaterfront.org. Monroe Township Bikeway Glassboro to Monroe Township (Gloucester County) Length: 6.36 miles one way Surface: asphalt This tree-lined, flat trail begins in a commercial zone (off Delsea Drive near Route 322) and proceeds through the Glassboro Fish and Wildlife Management Area. In Monroe, the path runs parallel to residential development, farmland and power lines and crosses Fries Mill and Tuckahoe Roads. The trail ends at the Monroe Township Police Station on Blue Bell Road. Grab a snack at the nearby Heritage’s convenience store, then head back to Glassboro. Patriot’s Path (Morris County) Length: 3 miles Surface: blacktop Patriot’s Path zigzags for 55 miles, much of the trail surfaced in crushed rock is poorly maintained and badly marked. But one short ride in Morristown is blacktop and plenty of fun, especially for families with little riders. The ride starts at Speedwell Park in Morristown (Speedwell Avenue and Cory Road) and runs smoothly along Speedwell Lake. You’ll reach the second Patriot’s Path sign (toward the recycling center). Skip the unpaved trail entrance and proceed to where the paved trail continues. This section has
a long, gradual climb. The paved trail ends at Washington Valley Road. Turn back and enjoy the descent. Saddle River Area Bike Path Ridgewood to Rochelle Park (Bergen County) Length: 7.5 miles one way Surface: asphalt This paved corridor uses bridges and underpasses to avoid road crossings as it snakes through Bergen County. That makes for a safe, pleasant, mostly flat ride, suitable even for kids on trikes. It’s also a favorite of joggers and strollers. Start in the parking lot at Wild Duck Pond (Ridgewood Avenue) and follow the signs to Saddle River County Park. Sandy Hook Gateway National Recreation Area (Monmouth County) Length: 7 miles one way Surface: paved This peninsula is a mix of nature and history, and the best way to see it is by bicycle. Start at the southernmost parking lot and pedal north, with the bay on your left. The path winds past beaches and through holly forests on its way to Fort Hancock. Ride past the crumbling yellow-brick homes along officers’ row, then stop to explore the gun batteries and the nation’s oldest original lighthouse, built before the Revolution. Before heading back, climb to the North Beach observation deck to take it all in, from the ships at sea to the towers of Manhattan. Union Transportation Trail Upper Freehold (Monmouth County) Length: 9 miles one way Surface: cinder This trail on the western edge of Monmouth County follows an abandoned railbed dating back to the Civil War. The final stretch of the trail is finished, so you can now ride from Route 537 to Assunpink Wildlife Management Area, through horse farms, past ponds and streams, and across 11 bridges. When you reach the northern end, you can extend your ride on the lightly trafficked roads through Assunpink. A good side trip is to nearby Historic Walford at Crosswicks Creek Park, a restored gristmill and farmstead.
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Help in Staying Strong and Healthy by Ronica O’Hara
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I
n these sobering times, we must use every weapon in our arsenal against invasive viruses, including oftenoverlooked natural remedies with antiviral properties. As is also the case with pharmaceutical agents, natural approaches have not been shown to stop an aggressive virus in its tracks, but they may ameliorate symptoms. “Nutrition and supplementation are unlikely to prevent an infection, but they may help prevent the infection from becoming symptomatic or severe,” explains Leo Galland, M.D., a global leader in functional medicine and author of Power Healing: Use the New Integrated Medicine to Heal Yourself. Eating healthy foods, sleeping seven to nine hours a night and exercising at least 150 minutes a week are also key in fortifying our natural defenses against viruses. Steps still necessary for COVID-19 protection include hand-washing, mask-wearing, social distancing and sterilizing objects and surfaces.
Baseline Protectors Scientists report that some vitamin and mineral deficiencies appear to be linked to poor COVID-19 outcomes, while adequate levels help combat other viruses. ConsumerLab.com, which provides comprehensive research overviews and information on nutritional products, lists these natural supplements as potential aids against COVID-19, although at this early stage, none have been proven to work: Vitamin D: According to Galland, vitamin D “stimulates your immune system to produce factors called defensins and cathelicidins that kill viruses.” People with levels below 30 nanograms per milliliter (ng/mL) were 45 percent more likely to test positive for the coronavirus and 95 percent more likely to be hospitalized, Israeli researchers found. Getting three 30-minute sessions of sun exposure a week and eating D-fortified foods raise levels, and supplementing with up to 2,000 international units daily is generally considered safe.
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Zinc: “Zinc throws a wrench in the viral replication machine and helps fight infections by boosting the production of antibodies,” says Nicole DeMasi, an integrative dietitian nutritionist in Los Angeles. Zinc lozenges may ward off the coronavirus in the upper respiratory tract. The recommended dosage is 15 to 30 milligrams (mg) a day for up to two weeks. Vitamin C: A cup of orange juice, tomato juice or a kiwi supplies most of the minimum recommended intake of vitamin C, a vital supplement for white blood cells that fight viral infections. Supplementing with 1,000 mg daily is also safe. Intravenous megadoses are being studied for critically ill COVID-19 patients, but no evidence exists so far that higher levels prevent infections, reports ConsumerLab.com. Potassium: A critical antiviral mineral and electrolyte, low levels of potassium were found in 61 percent of 175 Chinese patients hospitalized with COVID-19, making them more prone to heart damage, reports the Journal of the American Medical Association. Foods that boost levels include potatoes, squash, lentils, spinach, avocados, bananas and raisins.
Supplemental Supporters When choosing supplements proven to be effective, “Much of what we know and can apply is based on our previous research on viruses of the past,” says Monisha Bhanote, M.D., an integrative physician in Jacksonville Beach, Florida. Here are some good choices. Melatonin: Known best as the hormone that regulates sleep, melatonin also supports antiviral immunity and helps control inflammation in viral infections. A study of 11,672 people tested for COVID-19 found that those taking supplemental melatonin were less likely to test positive, and a clinical study is underway to see if 2 mg a day helps protect healthcare workers. Typical dosages range from 0.3 to 3 mg. Licorice Root Extract: This herb contains a substance called glycyrrhizin that makes it hard for a virus to attach to and invade a cell and hinders its ability to replicate, slowing the spread from one cell to another. Chinese doctors used it with other traditional herbs to combat COVID-19, and studies have shown it effective against an earlier coronavirus, as well as against HIV, herpes, viral hepatitis and respiratory infections. For dosage, follow package directions. People with high blood pressure, congestive heart failure, kidney disease or low potassium levels are advised against its use.
Astragalus: Known as huang qi, astragalus “is one of the most powerful herbs used in Chinese medicine for people with weakened immune systems,” says Tsao-Lin Moy, a New York City acupuncturist and herbalist. It’s best taken as a hot or cold tea using tea bags or the root itself. Andrographis: This herb has long been used for colds and throat infections in China and India, and may prevent flu viruses from binding to cells. In a Swedish study, flu patients that took an andrographis extract along with Siberian ginseng recovered more quickly with fewer complications than those given a U.S. Food and Drug Administration-approved flu medication. Because of its potency, it’s best to consult a health practitioner to avoid interactions. The recommended dosage is 400 mg twice a day.
Fightin’ Foods To lower the inflammation linked to poor viral outcomes, integrative physician Monisha Bhanote, M.D., recommends a predominantly whole foods diet with at least five to seven servings of vegetables and two to three servings of fruit a day. Quercetin-rich foods, such as apples, onions, broccoli, raspberries, parsley and celery are especially important, she says, because the bioflavonoid enhances zinc’s antiviral actions: “It functions as a zinc ionophore, chelating zinc and transporting it into the cell cytoplasm.” Quercetin can also be taken as a supplement in doses ranging between 500 and 1,000 mg daily. Garlic has potent antiviral and antibacterial properties, and can be cooked into food, eaten raw in salads and dressings or obtained from capsules of allicin, the active component. Green tea has epigallocatechin gallate, a compound with “a wide range of antiviral activity, especially in the early stages of infection, by preventing viral attachment and entry into the cell,” says Bhanote. Aim for three to five cups a day. Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.
Learn More Coronavirus Handbook by Leo Galland, M.D.: A comprehensive look from an integrative physician at coronavirus mechanisms, nutritional strategies and supplements. DrGalland.com/coronavirusprotection-protocol Coronavirus Information Center: Up-to-date information on natural remedies and nutritional supplements. ConsumerLab.com/coronavirus
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Vinegars are one of Bellebuono’s go-to methods to incorporate herbs into a diet, infusing fresh or dried herbs into red wine or apple cider vinegar for salad dressings and other uses. “Vinegar is great at extracting minerals from herbs and making them more bioavailable,” she says. Drying herbs does not diminish their medicinal properties, but rather concentrates their essence, as it removes excess water, according to Bellebuono. “Dried and powdered herbs are a great way to preserve the garden harvest and add herbs into everyday dishes. You can throw a teaspoon of turmeric, a wonderful anti-inflammatory herb, in spaghetti sauce or oatmeal, and you won’t even notice it,” she says.
conscious eating
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Best Herbal Buddies
SPICE UP HEALTH Using Herbs for Flavor and Medicine
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by April Thompson
erbs add lush flavor to all kinds of dishes, and they are culinary friends that bring the benefits of helping to restore and maintain health. “Food is medicine, and herbs bring out the medicinal properties of food,” says Kami McBride, of Sebastopol, California, author of The Herbal Kitchen: Bring Lasting Health to You and Your Family with 50 Easy-to-Find Common Herbs and Over 250 Recipes. “The spice rack is a relic from another time when we knew how to use herbs and spices to optimize health and to digest our food.” To get a medicinal dose of an herb, consider making teas, vinegar extracts or pestos, says Brittany Wood Nickerson, the Conway, Massachusetts, author of The Herbalist’s Kitchen: Delicious, Nourishing Food for Lifelong Health and Well-Being. “Parsley, for example, is a nutrient- and vitamin-rich herb. If you garnish with parsley, you won’t get a significant amount of vitamin C, as you would if you make a pesto from it.” Salads can also pack a healthy dose of herbs into a meal, says Martha’s Vineyard resident Holly Bellebuono, an herbalist and author of The Healing Kitchen: Cooking with Nourishing Herbs for Health, Wellness, and Vitality. “So many herbs, including violets, mints and red clover, can just be tossed fresh into a salad, offering both fiber and minerals.” 22
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While Mediterranean herbs like oregano and basil are often at the front of the spice rack, Nickerson also suggests lesser-used herbs such as sour sumac, anise-accented tarragon and versatile, yet often discarded orange peels, which can be added to soups along with fennel seed and bay leaves for a complex flavor. Thyme is another of Nickerson’s favorites, a hearty herb for fall dishes that’s also a powerful antifungal and aids with digestion, lung health and detoxification. While some may think of parsley as a garnish, “It offers incredible freshness and livens up almost anything,” says Nickerson. “I use it as a vegetable and make a salad of its leaves or add handfuls of it into a quiche. Parsley is loaded with vitamins and minerals, and has detoxification properties.” Adding it near the end of cooking maintains its vibrant flavor and color, she notes. McBride loves versatile herbs like mint and coriander that can be used in sweet and savory dishes with antimicrobial properties that help fight colds and flu. She also keeps salt shakers on the table filled with spices like cardamom, an antibacterial, anti-spasmotic and expectorant, to sprinkle onto beverages and dishes. Bellebuono also recommends infusing honey with herbs such as sage or oregano that support the immune system.
Herbal-Aided Digestion All herbs, whether leafy, green culinary herbs or spices like coriander and clove, are carminative, meaning they help digest food, McBride says. “Digestion can use up to 40 percent of your day’s energy, which is why you often get a nap attack after a big meal. Every meal needs a carminative, even if it’s just black pepper, which is one of the problems with most fast food.” Pungent and bitter herbs, in particular, support digestion and absorption of nutrients and make them more bioavailable, says Nickerson: “Activating the taste buds dedicated to sensing bitter stimulates the digestive system.” A salad of bitter greens, for example, can help prepare digestion of a heavier meal to come, whereas a post-meal aperitif can help with digesting the food afterward. “It absolutely adds up when you add small doses of herbs to your meals every day,” McBride advises. “Many Americans suffer from gastrointestinal inflammation from modern diets and lifestyles, and herbs can help reverse that. Your gut gets a little healing every day.” April Thompson is a Washington, D.C., freelance writer. Connect at AprilWrites.com.
Some Herbal-Aided Delights inside the membranes. Leave the sections whole or cut them into bite-size pieces. Toast the pumpkin seeds in a skillet over medium heat, stirring often, until they are lightly browned, have puffed up and begin to pop—4 to 7 minutes. Combine the oil, lemon juice, vinegar, mustard, shallot, tarragon and salt in a bowl and whisk together. Stir in any grapefruit juice that may have puddled on the cutting board while sectioning the fruit. Pour the dressing over the spinach. If any dressing is left over, it will keep in the fridge for up to a week. Toss the spinach well, then add the grapefruit and pumpkin seeds and toss gently again to combine.
Spinach & Grapefruit Salad with Toasted Pumpkin Seeds The floral notes of tarragon in the dressing and the juicy, sour grapefruit invigorate the senses and wake up the digestive processes. Yields: 4 to 6 servings 8 oz spinach (about 4 packed cups) 1 large or 2 medium-size grapefruits ½ cup pumpkin seeds Dressing ½ cup olive oil 1 Tbsp lemon juice 1 Tbsp white wine vinegar 1 tsp Dijon mustard 1 Tbsp finely minced shallot 1 tsp finely chopped tarragon Pinch of salt Tear the spinach into bite-size pieces, if necessary, and place in a large bowl.
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Recipe and photo from Recipes from the Herbalist’s Kitchen by Brittany Wood Nickerson.
Cut the top and bottom off the grapefruit so that the flesh of the fruit is exposed so it sits flat on a cutting board. Cut the peel and pith from the fruit using a sharp knife or vegetable peeler. Set the grapefruit on one of its flat ends on a cutting board. The sections of the fruit will face up. Cut out the sections, slicing from the outside toward the center of the fruit, just
Mint and Feta Bruschetta with Chive Blossoms Yields: 4 servings as an appetizer ½ cup fresh chive blossoms (can be substituted with other edible flowers or left out) 1 French baguette ½ lb feta cheese, crumbled, or a vegan alternative 1 cup chopped fresh mint ½ cup minced chives (can be substituted with scallions) 2-4 Tbsp olive oil Salt and freshly ground black pepper September 2020
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Preheat the oven to 325° F. While the oven is heating, pull apart the chive blossoms, removing the central stem and plucking the tiny purple florets. Set the baguette in the hot oven and bake for 7 to 10 minutes, until the edges are crispy, but not browned. Meanwhile, combine the feta in a bowl with the mint, minced chives and chive florets. Add enough of the oil to moisten then season with salt and pepper to taste. Mix well. Remove the baguette from the oven and slice along the diagonal. Arrange on a platter with 1 to 2 tablespoons of the bruschetta mixture on each slice. Drizzle with a little more oil and serve. Note: For the bread to be crisp throughout rather than soft on the inside and crispy on the outside, slice it on the diagonal to start with, brush each piece with olive oil and bake on a baking sheet at 325° F for 5 to 7 minutes until crispy. Recipe and photos from Recipes from the Herbalist’s Kitchen by Brittany Wood Nickerson.
Cilantro Pesto Yields: about ½ cup 2 Tbsp (heaping) walnuts 2 cups packed cilantro leaves and stems (one large bunch) 2 garlic cloves 2 Tbsp olive oil Salt and freshly ground pepper Soak the walnuts overnight in enough water to cover them. (This makes them easier to digest and helps remove some of the bitterness in the skin.) Drain and rinse the walnuts. Combine them with the cilantro, garlic, oil and salt to taste, and a few grinds of pepper in a food processor. Blend until smooth. Taste and adjust the seasonings as necessary. The pesto will keep for 5 to 7 days in the fridge or for 6 months or more in the freezer. Recipe and photo from Recipes from the Herbalist’s Kitchen by Brittany Wood Nickerson.
Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.
It is health that is real wealth and not pieces of gold and silver. ~Mahatma Gandhi
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THE SUMMER DAY CAMP WHERE WE BEAT COVID
by Roger Dubin
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e were on pins and needles in the months leading up to the start of summer camp this year. Would the state permit us to open? If so, would the county board of health allow it? It was already June—could we open with so little time to prepare? Would parents be willing to send their kids? Would counselors and activity leaders be willing to work? These were just some of the questions that needed a “yes” for camp to happen, in a year when it was more important than ever for kids to have the experience and relief that camp provided. Well, camp did happen. And on August 14, we completed the season without a single case of Covid reported. That said, camp looked completely different from previous years. The American Camp Association promulgated a 87-page guide detailing the new normal under Covid.
Plus, there were federal, state and local mandates. Here are just a few of the guidelines: • Campers would be grouped into “pods” of no more than 10 members. • Campers had to wear masks on buses or indoors, but not outdoors with their pods. • Counselors and activity leaders had to wear masks except when they were outdoors and more than six feet from a camper. • There could be no gatherings or activities where pods could interact. • When one pod passed another, there had to be six feet between them. Each of the 11 age groups had two day hikes, their only activities off camp premises. No overnight hikes, no canoe trips, no Cedar Pond, no Clearwater Sloop outing on the Hudson. Besides having to enforce pod rules, we could not have more than 11 individuals on a school bus: one person per row on alternating sides. This was a logistical and financial nightmare. But the day hikes themselves were magical. We climbed mountains and the Jackie Jones Fire Tower, visited lakes and a waterfall, mucked in streams and picked lots of blueberries along the way. On one damp five-mile hike, the kids spotted 124 redspotted newt salamanders. On another, they identified more than 70 frogs and toads. We even encountered a timber rattler crossing our trail. I don’t think the kids will forget that! The kids were bubbling over with excitement. It was routinely mentioned that
the hikes were even better than days spent at home on the Xbox. There we about 170 campers, counselors, activity leaders and other staff. Counting orientation, which was live for three days and virtual for two, we spent six weeks together. I remember sitting in the open-sided tent on July 6, the first day of orientation. The folding chairs on the grass were spaced six feet apart, but we were all wearing masks. Daniel, the camp director, looked around and said, “Wow, this is the first time I’ve been in a group this large since March.” It was the same for most of us. One of the other changes Daniel mentioned during orientation was that we would not see photographers floating around as they had in previous years. “We don’t need to have pictures of kids and staff with masks on in what may come to be known as the Covid summer.” Well, I took lots of photos and videos. In many there are masks. But in most of the outdoor shots, all you can see are the smiling faces of kids enjoying nature. I will treasure these memories of a place where we all experienced a sense of wonder that will last a lifetime—the magical six-week summer camp where we beat Covid. Roger Dubin is a day-hike leader and naturist for The Nature Place Day Camp; marketing director for Natural Awakenings in NYC and Hudson County, NJ; and a volunteer trail supervisor for the New York-New Jersey Trail Conference. Find him on Instagram @MrNaturalNYC or email him at MrNaturalNYC@gmail.com. September 2020
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Stokes State Forest Sussex County Who wouldn’t be inspired to climb to the top of a place called Sunrise Mountain? You can either hike the steep, rocky trail to the summit or hop in the car and make the short drive. (We won’t tell.) Either way, bring your camera. Another must-see: beautiful Tillman Ravine.
Sleep Out in September
Worthington State Forest Warren County The trails in Worthington State Forest aren’t for the faint of heart; you’ll work for those after-dinner smores. But the spectacular terrain carved out by Ice Age glaciers—including Sunfish Pond, a rockbasin lake surrounded by boulders—is a treat in itself.
The Garden State boasts a vast array of parks where you can pitch a tent
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f Covid-19 dashed your vacation plans, it’s not too late to take an alternate summer trip the 2020 way: simply, inexpensively and close to home. With warm days and cool evenings, September is the perfect month to go camping, and New Jersey has more than a dozen state parks where you can pitch a tent, make a fire and sleep under the stars.
Central Region
North Region High Point State Park Sussex County As you might guess from the name, High Point State Park offers a special reward for visitors who don’t mind hiking uphill. In this case it’s a panoramic view of three states from 1,803 feet above sea level. In addition to hiking and biking trails, the park features multiple lakes and streams for swimming, boating and angling. Swartswood State Park Sussex County New Jersey’s first state park, Swartswood was established in 1915 to ensure public access to huge Swartswood Lake. While the lake is still the park’s main attraction, with amenities for canoeing, kayaking, fishing and sailing, the park also features several miles of hiking trails. 26
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Jenny Jump State Forest Warren County Whether it’s the Highlands and the Kittatinny Mountains and Valley to the west, the Great Meadows to the east, or the rocky outcroppings along the trails, stunning views are guaranteed when you visit Jenny Jump State Forest, located on its namesake mountain range.
Allaire State Park Monmouth County A network of trails on a floodplain has made Allaire State Park a mecca for hikers and cyclists, and the winding Manasquan River is perfect for fishing and canoeing. Its antique steam trains probably won’t be running, but make sure to check out Allaire Village, a 19th-century iron-making town. Cheesequake State Park Middlesex County You like beaches? How about forests— or open fields? Saltwater? Freshwater? Cheesequake State Park, a unique convergence of New Jersey ecosystems, has it all. Depending on when you go, you might sneak in a swim in Hooks Creek Lake (only while lifeguards are on duty).
Spruce Run Recreation Area Hunterdon County Built around a large reservoir, Spruce Run Recreation Area covers 1,290 acres with 15 miles of shoreline. Unfortunately, swimming is closed for 2020, but there are still plenty of other ways to enjoy this natural playground.
Brendan T. Byrne State Forest Burlington and Ocean Counties With 25 miles of marked trails of all difficulty levels—including one designed for visitors with physical limitations—Brendan T. Byrne State Forest offers outdoor fun all year long. One fascinating feature is archeological evidence of a once-bustling town, site of a glassworks factory that shut down in 1867. Parvin State Park Salem County With pine forests, a swamp hardwood forest and two lakes providing habitats for diverse wildlife, Parvin State Park is also haunted by a diverse history. It was home for the Civilian Conservation Corps in the 1930s, summer camp for the children of displaced Japanese Americans in 1943, POW camp for German prisoners in 1944, and haven for Kalmyk refugees in 1952.
Southern Region Bass River State Forest Ocean County One of the coolest natural features of this massive state park is its “pygmy forest,” West Pine Plains Natural Area, a rare, nearly 4,000-acre ecosystem of four-foothigh pine and oak trees. Manmade features include 67-acre Lake Absegami and miles of hiking trails.
Belleplain State Forest Cape May and Cumberland Counties Right now you can’t swim in Lake Nummy (once a cranberry bog), but you can still enjoy its beaches and go fishing and boating on its waters. Between the scenic lake and the stands of pine, oak and cedar trees, this park has the rustic charm of everyone’s favorite summer camp.
Wharton State Forest Atlantic, Burlington and Camden Counties From the Revolutionary War to the Civil War, Batsto Village was an industrial powerhouse. Now it’s a historical and educational attraction within the largest continuous tract of land in the New Jersey State Park System. That means outdoor, wildlife and history enthusiasts flock to the park all year round.
Check Before You Go Some parks have opened their tent camping at full capacity, others are operating at half capacity, and—who knows?— some parks may close by the time you read this. It’s 2020; everything is fluid, so go with the flow. Stay current on your preferred park at State.NJ.us.
Don’t Forget Your Mask Remember, in any New Jersey state park you’ll be asked to wear a mask in public and in indoor spaces, and to stay six feet away from anyone who isn’t part of your family or household.
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vantages in education and household income they are born into and hostile, crime-infested neighborhoods where they live,” says Damon Nailer, a Monroe, Louisiana, motivational speaker and author of Living, Loving, Leading. For children in all circumstances, he says, it’s important to “teach them that setbacks, failures, losses and adversity help you to learn, grow and become stronger.”
healthy kids
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2 Raising Resilient Kids How to Help Them Bounce Back by Ronica O’Hara
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n these turbulent times, children need to know how to confidently weather and deal with changes no matter what life hands them, say many psychologists. Studies show that when kids are resilient—having the ability to recover quickly from difficulties—they are less fearful and anxious, more confident and empathetic, and better able to handle cataclysmic events like 9/11. Resilience can help them deal creatively with everything from cyberbullying to societal change. A Florida Atlantic University study of 1,204 children found that those that agreed with such statements as, “I can deal with whatever comes my way,” “I am not easily discouraged by failure,” and, “Having to cope with stress makes me stronger,” were less likely to be bullied in person or online and better able to cope when it occurred. Resilience can be taught and learned at any stage in a child’s life, studies suggest. Some useful strategies include:
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Let them know they’re loved and supported. One stable, committed relationship with a supportive adult such as a parent, grandparent, aunt, teacher or coach is what a child needs to be resilient, according to research from Harvard’s Center for the Developing Child. This can be particularly important for children raised in lessthan-ideal circumstances. “It is absolutely critical for African-American children to learn resilience due to the current climate of hostility and racism, the inherent disad28
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Make resilience a household word. When San Diego child psychologist Bruce Thiessen’s daughter Kassidy was 4, he’d pretend to be the wolf in The Three Little Pigs, howling, “I’ll huff and I’ll puff and I’ll blow your house down!” She would reply, “Go ahead! I’ll rebuild it tougher and stronger!” It was his way of embedding resilience in her, which he and his wife Roxie have reinforced with books, movies and songs. “Making the theme of resilience dominant in multiple activities will make an enduring, indelible impression on your child,” he says.
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Be a good example. “The most important thing to cultivate resilience, mindfulness and any other emotions really, is for parents to practice and model these things themselves,” says Christopher Willard, Ph.D., a Harvard lecturer and author of Raising Resilience: The Wisdom and Science of Happy Families and Thriving Children. Adults need to bounce back from setbacks, whether it’s a social media mistake or a lost job, and find ways to reframe what happened in a positive light. To convey that attitude to a child, ask at dinner or bedtime, “What was the rose in your day? The thorn? What did you learn? What would you do differently next time?” The parent can model responses to these questions by sharing their own rose and thorn.
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Let them figure things out. “As tempting as it may be to step in every time you see your children struggling, allowing them to figure things out on their own builds resilience,” says
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Teach thankfulness. Feelings of gratitude bolster resilience, studies show. For example, college students that performed gratitude-inducing exercises reported feeling better able to handle academic challenges. “Teach your child to look for the gift within every problem,” advises C.J. Scarlet, author of Heroic Parenting: An Essential Guide to Raising Safe, Savvy, Confident Kids. “That’s often hard to do in the midst of challenges, but just knowing there will be a gift found at some point can help your child to ride out the storm with greater patience and confidence.” Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.
Resilience is Just a Deep Breath Away
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Katie Lear, a Davidson, North Carolina, therapist specializing in childhood anxiety. “On the flip side, when a parent hovers or immediately steps in to solve a child’s problem, the child may interpret that behavior as, ‘I don’t trust you to be able to do this without help.’” Asking a child how they plan to solve a problem rather than questioning why the problem happened in the first place is a way to teach them creative problem-solving, advises Lynn Lyons, a Concord, New Hampshire, psychotherapist and co-author of Anxious Kids, Anxious Parents.
Mindful Means to Resilience Bounce-Back Breathing
Mindfulness—being in the moment without judgment—has been linked to youthful resilience, numerous studies show, perhaps because it allows a child to take a deep, calming breath in the midst of a trying event. “Mindfulness training really does create new brain connections that boost resilience to stress,” says Christopher Willard, a Harvard lecturer and author of Growing Up Mindful. When children learn mindfulness, he says, they “can better self-regulate their emotions, and stress is less likely to overwhelm them and lead to mental health issues like anxiety or depression.” Getting a child started on mindfulness can be as simple as teaching them a breathing exercise.
Chocolate breathing: Imagine you are holding up a mug of hot chocolate. Breathe in
through your nose like you are smelling it, then exhale through your mouth like you are cooling it off. Repeat for a minute or two.
Bumblebee breathing: Sitting comfortably, breathe in through your nose for a count of four. Exhale, making a buzzing or humming sound. Repeat 10 or more times.
Mountain breathing: While inhaling through your nose, raise your arms high above
your head and bring your palms together, imagining you are as high as a mountain. Then ground your feet into the floor, imagining roots going deep into the earth. Exhale through your mouth while lowering your palms together in front of your chest. Repeat several times.
Count breathing: Closing your eyes and sitting quietly, count “one” to yourself as you
exhale. With the next exhale, count “two” and so on up to “five,” start back at one again, and repeat for at least five minutes.
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natural pet
states,” states McConnell in her blog, TheOtherEndOfTheLeash.com. McConnell explains that, “Pure tones and regular rhythms are associated with positive states.” On the other hand, harsh, noisy tones and irregular rhythms are linked with negative ones. She adds, “A tempo matching an animal’s resting heart rate (or respiration) tends to be calming.” Composers and musicians are currently writing music specifically for animals with the aim of reducing stress from noise or separation, assisting with healing, controlling overeating and soothing irritability.
Finding the Right Tune for Pets Music Calms the Animal Soul by Julie Peterson
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Compositions for Cats
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ometimes it takes a little dog to bring about a big truth, as Cheryl Christine, a professional musician and composer in Ridgeland, South Carolina, learned. “I was playing the piano at a party and the owners had a hyper little dog. After a while, I started playing some of the music from my CD and the dog stopped, turned around and came up to me, and just sat there and listened. The owners were shocked.” The mood of dogs and cats can be improved by hearing the right kind of tunes, but it’s important to choose their music wisely, because they are more highly attuned to sensory cues than humans.
Resounding Research The nicest notes for animals have been 30
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well studied, especially dogs. Colorado State University researchers found that auditory stimulation with music can be helpful or detrimental. Results of a study in the Journal of Veterinary Behavior suggest that dogs sleep more and bark less when they listen to classical music; and they shake more and rise to their feet when exposed to heavy metal music, possibly from nervousness. Patricia McConnell, Ph.D., a zoologist and certified applied animal behaviorist in Wisconsin, wrote her dissertation on the effect of different types of sounds upon working domestic animals. “What is important is not whether the music is ‘classical’ or ‘heavy metal’, but whether it includes a set of acoustic features that appear to be universally associated with soothing or stimulating internal
Christine was volunteering at a local animal shelter that played country music for the cats. “I wondered what their reaction would be if I wrote some meditative music with different tones—beta/alpha waves—to present to them alternative sounds,” she says. She composed some music and experimented with it in the cat room, noticing that the animals reacted positively to certain tones. That eventually led to a CD for cats, and then one for dogs, with the proceeds donated to the ASPCA and the Fisher Center for Alzheimer’s Research Foundation, in New York City.
Harmonies for Hounds The Rescue Animal MP3 Project, an organization that has donated free MP3 players filled with music to more than 1,420 animal shelters and sanctuaries, was founded by Pamela Fisher, a holistic veterinarian in North Canton, Ohio. Calmer animals are more likely to be adopted, and the music is designed to provide a relaxed environment for animals so they can better cope with stressful housing conditions. The MP3s contain a variety of music and artists, including selections like Canine Lullabies, by Terry Woodford, therapeutic music expert; Pet Calm, Pet Healing, by hypnotherapist Rick Collingwood; and Harp Music to Soothe the Savage Beast, by Alianna Boone, who states, “The
structure of the harp is considered to be the most healing instrument next to the human voice.” Pet owners may need to listen more closely. “We so often focus on other aspects of their environment—Is their dog bed comfy? Does it look pretty to us?—and fail to attend to the impact of sound on our dog’s environment (not to mention our own),” writes McConnell about new animal-music studies. There are many melodic medleys for pet parents, but buyer beware. “If you’re to spend your money on this, make sure you are looking at music backed by research,” advises Christine.
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Julie Peterson writes about wellness for people, animals and the environment. Reach her at JuliePeterson2222@gmail.com.
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HAPPINESS HELPERS Five Ways to Be More Positive
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by Brad Aronson
tudies show that when we see the positive more often, we’re happier and kinder to ourselves and to those around us. Luckily, we’re not locked into one way of viewing the world. We can choose to see things in a more positive fashion. Here are some steps we can take to teach ourselves to look for the positive more often. Eventually, the brain can get into the habit of doing this without any prodding.
Compliment at least one person every day. Maybe we can begin the day
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by sending a short email or text telling someone why we appreciate them. Besides reshaping how we see the world, we might make someone’s day.
Keep a gratitude journal. Every night, write down three things to be grateful for. Researchers have found that people that regularly keep track of what they’re grateful for are happier. We can also have a nightly family discussion about what happened that day that we’re thankful for. Perform a daily act of kindness.
When we perform a kind act every day, we start noticing other opportunities to be kind, creating a cycle of positivity in our minds. Think small—a thank-you note or letting someone cut in front of us in traffic.
Be mindful of who and what we expose ourselves to. The people we
spend time with and what we watch, listen to and read all send messages to our brain that influence how we see the world. Train the brain for positivity. Here is a simple 10-minute exercise that can train the mind to think differently:
• Get a pen and paper. Take only three seconds to look around the room and remember everything that’s red. Then take only a few seconds to write a list of everything you remember that’s red. Finish this step before continuing. • Now write down everything that is blue. Chances are that like most
people, we won’t remember the blue things nearly as well because we weren’t looking for them. We see what we look for, and that’s as much an asset as a shortcoming. Training the brain to be more positive takes time, but it’s a priceless opportunity to change our perspective and become happier. Brad Aronson, a tech entrepreneur and investor, is the author of HumanKind: Changing the World One Small Act At a Time. Connect at BradAronson.com.
communityresourceguide
CAFE PEANUT
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.
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.
DENTIST LOUIS STEINBERG, DDS, MS
6050 Boulevard E, Ste LE, West New York, NJ 201-662-2020 • DrLMSteinberg.com Biological dentist offering mercury-safe dentistry, Biocompatible Restorative Dentistry and TMJ analysis and treatment. See ad on page 7.
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.
FITNESS PRIME CYCLE HOBOKEN
70 Hudson St, Hoboken, NJ 201-683-6956 • PrimeCycle.com Prime Cycle Hoboken is now offering more than 25 outdoor classes a week—from early morning to midday to evenings, including Saturday and Sunday mornings—on the Hoboken Little League field, on 5th Street.
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.
FOOT & ANKLE SPECIALIST 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 31.
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.
586 Newark Avenue, Jersey City, NJ 201-721-6270 • CafePeanut.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, grainfree 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.
HEALING ARTS ANCHOR THERAPY
223 Bloomfield St, Ste. 121, Hoboken, NJ 201-565-2275 • AnchorTherapy.org Therapy is the anchor that holds life together through choppy waters. Anchor Therapy specializes in helping teens and adults through these times. Their experience and professional skills help clients feel better sooner. Call for a free consultation.
ACUPUNCTURE ATELIER
1321 Washington St, Hoboken, NJ 201-708-8577 AcupunctureAtelier.com Acupuncture Atelier offers undivided personalized attention during each and every session. Sara and Samia pride themselves on being unique and adaptable. Treatments may include acupuncture, reiki, aromatherapy, moxibustion, cupping, auricular therapy, as well as ancient Shamanic healing methods.
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HARMONY DISPENSARY
95 Hudson Street, Hoboken, NJ HarmonyDispensary.org Harmony creates pure, consistent modern medicine. This medical marijuana dispensary satellite location is an off-shoot of their flagship location is in Secaucus, NJ.
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.
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.
INSPIRED TO HEALTH
85 Maple Street #3L, Weehawken, NJ 201-344-6448 • InspiredToHealth.net Dedicated to helping women de-stress and lead more healthful lives, Lorraine Giordano offers the following treatments: Quantum Touch, Quantum Energy Transformation, Reiki, Quantum Allergy Release, Age Clearing and Energy Medicine. Also specializing in helping women with female reproductive issues and helping them connect to their sacral chakra; an energetic center linked to emotions, self-care, creativity and passion. She also offers Akashic Record readings. Quantum Energy healing activates the innate intelligence of the body to heal itself but shifting energy at the cellular level. Call today and learn more about these specialized services and treatments helping women heal.
LEAH CRESCENZO
917-525-3477 • HeyLeahC.com
What a
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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 9.
MIND BODY HOBOKEN
51 Newark Street, Ste. 501, 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.
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SALVATION WELLNESS
ROGER DUBIN
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.
Roger Dubin is a volunteer trail supervisor for the New York New Jersey Trail Conference, managing over 55 miles of trails in South Eastern Harriman State Park. Follow him on Instagram for pictures and videos of the beautiful land that we live in. Roger is also Marketing Director for Natural Awakenings of NYC and Hudson County.
521 Jersey Ave, Jersey City, NJ 551-689-0763 SalvationWellness.com
917-699-692 MrNaturalNYC@gmail.com Instagram@MrNaturalNYC
PEDIATRICS BABY STEPS PEDIATRICS
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.
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LANGUAGE
LEARN LANGUAGE HOBOKEN
450 7th Street, Hoboken, NJ 201-253-0035 • LearnLanguageHoboken.com At Learn Language Hoboken, you will be provided with the tools necessary to take your language skills to the next level. Whether you’re just starting out, or are a seasoned linguist, LLH is the place for you. We offer Adult Group Language Courses and Private Language Lessons to Kids and Adults in Italian, French, Spanish, Hindi and Mandarin. We also offer on-site Language Enrichment to local schools in Hoboken and surrounding areas. Learning a new language is closer than you think!
OUTDOORS A SMALL GREEN SPACE Jersey City, NJ ASmallGreenSpace.com
Green Space is an urban garden design firm, specializing in designing, installing and maintaining small city spaces.
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.
PETS GALLA WELLNESS
Florentina Galla, Rdh.MS GallaWellness.com Florentina has been using holistic care and reiki healing for decades and now is providing that for pets. She provides pet healing and holistic pet nutrition. She’s using gentle touching if an area is in pain after trauma and to reduce the healing time; she offers customized nutrition and supplement needs to manage stress and weight gain based on the pets need. She is a regular volunteer at North Star Animal Rescue and is the author of Confessions of a Holistic Hygienist in a New Era of Wellness.
HOLISTIC PET CARE
125 Paterson Avenue, Little Falls, NJ 973-256-3899 • HolisticPetCareNJ.com Holistic Pet Care of Little Falls provides guidance on optimum diet and environment, and how to minimizing negative elements/toxins to keep your pet healthier and living longer. Holistic and complementary modalities include acupuncture, chiropractic adjustments, homeopathy, bach flow remedies, herbal therapies (western, chinese & ayurvedic), nutritional therapy, ozone therapy, cold laser therapy, and reiki for addressing problems and for preventive care.
PAWTANICALS
7622 Broadway, North Bergen, NJ 201-520-3036 • Pawtanicals.com Pawtanicals was established to give pet owners the accessibility of washing their pets without space constraints–as they normally would do at home in their bath tubs. It allows for pet owners to create a stronger bonding experience while simultaneously making their pets feel safe and secure having their owners personally wash them.
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.
SUPPLEMENTS NATURAL HEALING ARTISTS, INC.
32 Union Square East, Ste. 912, New York, NY GutForLifeUS@gmail.com • GutForLife.US Gut for Life is a carefully selected line of supplements based on the GAPS (Gut and Psychology Syndrome) Diet. The line was developed by Makiko Oka-Castro of Natural Healing Artists, Inc. from her experience helping adults and children with all aspects of body, mind and soul health issues caused by postural imbalance sourced in the gut. Makiko is trained in the Feldenkrais Method, a GAPS diet practitioner and Reiki Energy Healer. See ad on page 24.
WELLNESS VIDA-FLO HOBOKEN
131 Washington St, Hoboken, NJ 201-683-3222 VidaFloHoboken.com 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.
September 2020
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Hudson County
NAHudson.com