H E A L T H Y
L I V I N G
H E A L T H Y
P L A N E T
feel good • live simply • laugh more
Buff Body Soaring Spirit Fusion Workouts Bring Both Benefits
YOGA FOR Beauty from STAYING TRAUMA the Inside Out POWER Model Sarah DeAnna on Natural Good Looks
Poses Rewire the Brain, Build Resilience
September 2013 1
Mercer County, NJ | NAMercer.com
A Good Trainer Keeps Us On Track
Mercer County, NJ
No More Pain! Dr. Magaziner can help you recover from Sports Related Injuries
injuries are not only for people participating in organized sports. It includes those weekend warriors and gym goers as well. These injuries can occur from an unlucky circumstance to just being out of shape. Whatever the cause, these injuries a painful, inconvenient and could affect the way your body functions for the rest of your life.
The most common sports injuries are: Spine and disc injuries, sprains and strains, knee injuries, inflammation and direct trauma of the muscles or tendons, leg pains, fractures and dislocations.
How do these injuries develop? There are two kinds of sports injuries: acute and chronic. Acute injuries occur suddenly when playing or exercising. For example, knee or ankle sprains, back strain, pulled muscles and fractured bones. Signs of an acute injury include sudden, severe pain, swelling, difficulty walking due to leg pain, sudden joint pain, limited and painful movement of a joint, extreme leg or arm weakness and a bone or joint that is visibly out of place. Chronic injuries happen over time from wear and tear or repetitive trauma. It can also develop from incomplete or improper treatment of an acute injury. Some signs of a chronic
injury include: Persistent pain, pain with activity or exercise, a dull ache when you rest or get up from resting and pain and swelling in the joints.
What Should I Do if I Get Injured? Never try to “work through” the pain. Pain is a warning sign that should not be ignored. The first thing is to stop playing or exercising when you feel pain. Continuing the activity can cause more harm than good. Some injuries should be seen by a doctor right away. Other more milder conditions can respond to home treatments.
Common signs that require medical attention: Severe pain, swelling, or numbness, difficulty with weight bearing in an area, an old injury that hurts, aches or swells and if your joints do not feel normal or it feels unstable. If your injury does not have any of these signs, it may be safe to treat the injury at home. If the pain or other symptoms get worse, you should call your doctor. Use the RICE (Rest, Ice, Compression,
and Elevation) method to relieve pain, reduce swelling, and speed healing. Follow these four steps right after the injury occurs and do so for at least 48 hours.
Treatment? Dr. Magaziner specializes in the diagnosis and treatment of acute and chronic sports injuries. Once an accurate diagnosis is made, Dr. Magaziner will design a specific treatment plan for you condition. Dr. Magaziner’s philosophy is to start with the more conservative treatments (less invasive) first. In addition to the RICE method, Dr. Magaziner may want to immobilize the injured region, or refer the patient for physical therapy or chiropractic care. If necessary, Dr. Magaziner provides multiple forms of treatment to help patients recover from an acute or chronic conditions. Including: State of the Art Bio-cellular Regenerative Therapies (PRP – Platelet Rich Plasma Therapy, Stem Cell Grafts, Fat Grafts and prolotherapy) inteventional pain treatments (joint, trigger point and epidural injections) and Minimally Invasive Endoscopic Surgery if necessary.
%DWARD -AGAZINER -$
If you are suffering from acute or chronic pain, call Dr. Magaziner today!
877-817-3273 • www.DrEMagaziner.com 2
Mercer County, NJ
MORE FOR YOUR MONEY 91% of readers rate themselves as likely or very likely to purchase products and services from Natural Awakenings. With devoted, active readers and an advertising program that will give you the most exposure for your budget, Natural Awakenings is a must in your business promotional mix.
SMART ADVERTISING IN A TOUGH ECONOMY! WHY NATURAL AWAKENINGS
100% TARGETED AUDIENCE Mintel International, an industry leader in providing market intelligence, recently called the green marketplace one of the fastest growing, most dynamic sectors of the US economy. 100% of our readers are interested in healthy living, a healthy environment, and personal growth. THATâ€™S 100%
CREDIBILITY AND SCOPE The Natural Awakenings family of magazines has been a respected source for cutting-edge healthy living information across the country for 15 years. Reaching more than 3.6 million readers each month with 80+ individual magazines in 80+ cities across the nation, Puerto Rico and Canada.
LDBeveridge@NAMercer.com natural awakenings
contact us Owner/Publisher Lori Beveridge
Managing Editor Dave Beveridge
Proofreader Randy Kambic
Design & Production Melanie Rankin Stephen Blancett
Franchise Sales John Voell II 239-530-1377
Phone: 609-249-9044 Fax: 609-249-9044 NAMercer.com LDBeveridge@NAMercer.com © 2013 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. We welcome your ideas, articles and feedback.
SUBSCRIPTIONS Subscriptions are available by sending $25 (for 12 issues) to the publisher. Call for details.
Mercer County, NJ
Let’s reboot and get started now…
Lori Beveridge, Owner/Publisher
Yoga carves you into a different person – and that is satisfying physically. ~Adam Levine
Natural Awakenings is printed on recycled newsprint with soy-based ink.
Although I am a summer lover, I also welcome crisp fall mornings, thrill to the changing of the leaves and enjoy swinging back into a routine. Having the kids in school also gives me time to refocus on other activities that are important to me. Growing up, summers of endless play every day were full of exercise and fun. I never played competitive sports, but I did a lot of running around, playing tag, bike riding, swimming and roller skating. It’s no wonder we felt energetic and awake all the time, and then slept well at night. All that activity released an endorphin high. We loved doing what came naturally and childhood afforded us the time to take advantage of it. As we get older and our lives become crowded with to-do’s, it’s easy to neglect playtime or even forget about it. As we laze in front of the boob tube for hours on end, it seems easier to make excuses than to get up and move our body. We forget how good it feels to stretch every which way and work up a healthy glow. No wonder we feel tired with no energy to spare. Natural Awakenings’ September Fitness issue is here with solutions to this quandary. The secret is finding the exercise program, activities mix or specific practice that fits your needs and best suits your personality. Start off with Casey McAnn’s “Universal Fitness Tips” and then consider the latest alternatives for fusing mind/body/spirit action in Lisa Marshall’s “Whole-Being Workouts.” Local fitness professionals also suggest what works for them. And we honor National Yoga Month with a look beyond the basics to some surprising benefits. I know that just getting dressed to exercise goes a long way in putting us in the mood. More, experts note that wearing something snazzy both boosts confidence and energizes our workout session. I know that I am excited when I don a fashionable outfit suited to the day’s exercise. On days when I don’t make it to the gym, I still like how I feel after a good stretch and brisk walk; that’s enough to get me going. The fitness tips I’m focused on now is to keep it regular, increase intensity and use weights. What’s on your fitness wish list? It’s always good to buddy up for that extra bit of motivation, accountability and fun. Once you begin and experience that feelgood feeling from childhood, I bet you’ll want to keep going.
contents 10 6 newsbriefs balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal 9 healthbriefs growth, green living, creative expression and the products 12 globalbriefs and services that support a healthy lifestyle. 13 ecotip 16 WHOLE-BEING 16 15 spotlight WORKOUTS 22 fitbody Moving the Body Opens 12 24 inspiration the Door to Spirit 25 healingways 26 consciouseating 22 STAYING POWER A Good Trainer Keeps 28 naturalpet Us On Track Natural Awakenings is your guide to a healthier, more
by Lisa Marshall
30 greenliving 32 wisewords 13 33 healthykids 34 calendar 37 classifieds 38 resourceguide
advertising & submissions
by Debra Melani
24 FALL FLYWAYS
Thrill to Flocks in Full Flight by Timothy Boucher
25 DEEP-HEALING YOGA
Release Trauma, Build Resilience by Sarah Todd
26 SUGAR MONSTER How Sweet It Isnâ€™t
by Kathleen Barnes
how to advertise To advertise with Natural Awakenings or request a media kit, please contact us at 609-249-9044 or email LDBeveridge@NAMercer.com. Deadline for ads: the 10th of the month. Editorial submissions Email articles, news items and ideas to: LDBeveridge@NAMercer.com. Deadline for editorial: the 10th of the month.
28 FAT FIGHT
Like Us, Pets Must Eat
Right and Keep Moving by Dr. Shawn Messonnier
30 SCHOOLS GO GREEN Homework, Lunch, Buses Get an Eco-Makeover by Avery Mack
calendar submissions Email Calendar Events to: Calendar@NAMercer.com or fax to 609-249-9044. Deadline for calendar: the 10th of the month.
32 THE ALLURE
regional markets Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-449-8309. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com.
33 WHAT PEACE MEANS
Supermodel Sarah DeAnnaâ€™s Universal Beauty Secrets by April Thompson
TO CHILDREN The World We All Need
by Kids for Peace
NAMercer.com natural awakenings
33 September 2013
newsbriefs ChiRunning Clinic Offered in Ewing
Do you have a special event in the community? Open a new office? Move? Recently become certified in a new modality?
EAC is offering a ChiRunning “chee-running” clinic from 1 to 5 p.m. on September 7 in Ewing. The clinic, open to teenagers and adults and suitable for all experience and ability levels, will be led by ChiRunning®/ChiWalking certified instructor, David Stretanski. ChiRunning combines running with the principles and mind-body awareness of T’ai chi, an ancient martial art. It focuses on postural alignment and motion based on the body’s design, laws of physics and simple principles of nature. Designed to improve running technique, reduce or eliminate pain and injury and promote greater distance and speed with much less effort, the clinic will combine demonstrations, fun exercises and technique drills to provide a clear sense of how the ChiRunning techniques feel in the body. A video gait analysis is also included to show individuals their own posture and body in motion. ChiRunning began in 1999 when founder Danny Dreyer started teaching the techniques to friends and clients. The concept spread through the international running scene in 2004 with the publication of ChiRunning®: A Revolutionary Approach to Effortless, Injury-Free Running. Cost: $90 for PEAC members with a discount code provided by PEAC, and $120 for non-members. Space is limited. Location: 1440 Lower Ferry Rd. Pre-register (required) by visiting ChiRunning.com. For more information, contact Valerie Lopenzina, PEAC program coordinator, at VMLopenzina@PEACHealthFitness.com.
Hughes Honored with Donald B. Jones Conservation Award
News Briefs We welcome news items relevant to the subject matter of our magazine. We also welcome any suggestions you may have for a news item. Contact us for guidelines so we can assist you throughout the process. We’re here to help!
Mercer County, NJ
oin in saluting Mercer County Executive Brian M. Hughes as he is presented the 2013 Donald B. Jones Conservation Award from D&R Greenway at the Greenway Gala from 4 to 6 p.m. on September 8 in Princeton. Hughes is being honored for his leadership in open space preservation, dedication to stewardship of parks and commitment to protection and enhancement of the Abbott marshlands. Donald B. Jones (1911-1994) was a dedicated preservationist who devoted his time and resources to saving the land and historic buildings that give our region its special character. D&R Greenway presents the award in his honor annually to an individual or group that displays selfless generosity and a commitment to conservation. Beverages and hors d’oeuvres will be provided at this garden party event. Donations can be made and are sponsorships available. Cost: $75. Location: D&R Greenway Land Trust’s Meredith’s Garden for Inspiration, One Preservation Place, Princeton. For more information, contact Deb Kilmer at 609-924-4646 ext. 132 or email DKilmer@DRGreenway.org. Register for event by visiting DRGreenway.org.
A-TEAM Art Display at PEAC in Ewing
s part of its Art on Display Program, PEAC Health & Fitness, in Ewing, will proudly display artwork from the A-TEAM artist group based at The Trenton Area Soup Kitchen (TASK) for viewing by PEAC members and the general public. Created in 2001 by a collection of artists that regularly use the services of the soup kitchen, the group, currently with 38 members, is open to everyone in the soup kitchen community and to their friends and families in the Trenton area. The A-TEAM artists are all self-taught and meet weekly at TASK to create artwork in a wide variety of media, including paint, pencil, ink, pastels and found-object construction. A-TEAM artwork is on display and for sale year-round at TASK, as well as in a number of Trenton-based organizations, such as the Reading Senior Center, the Henry J. Austin Health Clinics, the state Department of Environmental Protection, the city of Trenton Municipal Court and the Center for Health Care Strategies. All proceeds from the sale of A-TEAM artwork go directly to the artists. The A-TEAM is an independent business entity run by the artists, providing an opportunity for them to learn entrepreneurial skills plus to create and exhibit their artwork. The artists hold monthly business meetings to plan shows and other projects, make policy and budgetary decisions, and host visits from other artists plus curators and interested individuals from the area. The Trenton Area Soup Kitchen is a private, nonprofit organization that has been feeding the hungry for more than 20 years. It also provides adult education and computer classes as well as an arts program that includes studio time for visual artists, musicians and writers. Location: 1440 Lower Ferry Rd. For more information, call Christine Tentilucci at 609-883-2000, email CTentilucci@PeacHealthFitness.com or visit PeacHealth Fitness.com. For more information about the A-TEAM, visit ATeamArtists.com or contact Susan Darley, arts program coordinator, at 609-921-1825 or email SanDarley@gmail.com.
Have a Bite of Apple Day Celebration
ver the years, Apple Day has been a fun and popular local tradition at Terhune Orchards, in Princeton. This year’s celebration will be held rain or shine from 10 a.m. to 5 p.m. on September 15 and 16. Events and activities planned include a corn stalk maze; tractor-drawn wagon tour of the orchards and pumpkin patches; live music by the Daisy Jug Band, scarecrow-making workshops; picking your own Empire, Stayman Winesap and Red Delicious apples, and much more. For food and refreshments, there’ll be a pig roast at the outdoor roasting pit and an all-apple buffet with fresh apples pies, apple cider donuts, apple salad, apple muffins, plus traditional fare of hot dogs, soup, chicken, pies, cider and more. Cost $3/person, under 3 free. No admission fee to farm store, winery or pick-yourown apples. Location: 330 Cold Soil Rd. For more information, call 609-924-2310 or visit TerhuneOrchards.com.
Food and Fun at Italian-American Festival at County Park
he 14th annual Italian-American Festival will be held at Mercer County Park from September 27 to 29 rain or shine. The familyfriendly event celebrates the Italian and Italian-American heritage and culture. This year’s venue will include a food piazza offering specialties from many of the area’s Italian restaurants and vendors along with a wine and beer garden. An Italian Market Tent will offer Italian and Italian-American handcrafted products for purchase from numerous vendors. Additional activities include an Italian Heritage Pavilion with over 200 displays of important and famous Italian-Americans, a bocce tournament and play-forfun option, cultural theater with guest speakers and cooking demonstrations, dining and dance tents including live performers and amusement rides. A fireworks spectacular is scheduled for 10 p.m. on September 28. Admission: $5/$4, adults/seniors, children 12 and younger free. Location: Mercer County Park, West Windsor. Hours: Fri., 3 to 10 p.m.; Sat., noon to 11 p.m.; Sun., noon to 9:30 p.m. For more information, visit ItalianAmericanFestival.com. No pets allowed.
Save the Date: Support the Environment at Watershed FEST 2013
Learn How to Make Cheese at Cherry Grove Farm
earn first-hand the fascinating process of how a favorite food is made by attending either of two double-header cheese-making classes at noon on September 7 and 21 at Cherry Grove Farm, in Lawrenceville. Make your own ricotta using the farm’s own organic pasture, grass-fed dairy cows’ raw milk; participate in the process of “re-cooking” milk to form this sweet, delicate cheese; see how milk is transformed into curds; and then learn how to stretch the curds into mozzarella cheese. Cherry Grove Farm asks that payment is made at time of reservation due to high demand for attending the event. Participants will be provided a free thermal bag with Cherry Grove Farm branding as well as cheese recipes. Cost $65/person. Location: 3200 Lawrenceville Rd. To register, call 609-219-0053 or email CherryGroveFarmEvents@gmail.com. See ad on page 21.
upport one of the state’s oldest environmental organizations by attending the Stony Brook-Millstone Watershed Association’s 2013 Watershed FEST beginning at 6:30 p.m. on October 5 in Pennington. Dine in style, participate in a live auction and dance the night away under the stars for a great cause as part of this year’s Rockin’ In Our Wellies event theme. Since 1949, the association has worked to protect our water and environment through conservation, advocacy, science and education. By effectively speaking out for our water and environment, protecting and restoring sensitive habitats, testing waterways for pollution and inspiring others to care for and protect the natural world, the mission of improving the health and quality of central New Jersey’s water and sustaining a network of protected habitats for wildlife and people has been maintained for more than six decades. Ticket prices start at $200; donations and gift certificates are also available. Location: Stony Brook-Millstone Watershed Association, 31 Titus Mill Rd., Pennington. For more information, call 609-737-3735 or email Suzanne Moran at SMoran@TheWaterShed.org. Register for event by visiting TheWatershed.org.
Mercer County, NJ
New Natural Herbal Blends Product Line is Available
tephanie Crosby, founder and owner of home-based Naturally Fit & Well, LLC, is launching her new product line of Natural Herbal Blends. “Our business is all about individuals working in collaboration with me to find your balance,” she says. “After much urging from my family, friends and community, I am making natural products available in local establishments including wellness faciliStephanie Crosby ties, hair salons, health stores, and more.” “As many individuals are moving towards a healthier and more natural lifestyle, it may be difficult at times to find genuinely natural, handmade, local products,” Crosby adds. “Natural Herbal Blends products are customizable, and natural scents are derived from butters including shea, cocoa, and coconut as well as colors from beets, carrots, and more.” The Natural Herbal Blends line includes herbal and medicinal teas, bath and body products, dental care, balms, salves, ointments, hair care, tinctures, tincture teas, candles and more. Products can serve as gifts and gift certificates are also available. The product line will become available this month at Firefly Yoga & Wellness, Lawrence Community Center, DeLiteful Foods, Melz Salon and the Pie’d Piper Gourmet Shop, in Lawrenceville. Additional locations will be added. For more information, contact Stephanie Crosby at 609-9549067, email CrosbyEdu@ yahoo.com, or visit the Natural Herbal Blends web store at CrosbyEdu.com/NaturallyFitAndWell. See ad on page 21. Also, see calendar of events for details on special events related to product introductions.
Understanding Antinutrients by Claire Gutierrez
t is interesting to note that while we try to eat nutritious food to keep ourselves healthy, there are substances in the food itself or the environment that could interfere with the optimal absorption and utilization of nutrients or may even promote their excretion. These substances are called antinutrients and they may also affect how much energy is harnessed from the food we eat. There are numerous antinutrients around us that constantly challenge our biological system. Some examples are chemicals, pesticides, antibiotics, hormones, processed food, refined foods, food additives, phytates, lectins and oxalates. If our body cannot properly excrete or detoxify the overload of antinutrients that accumulate in our body, various health problems can arise. Those with poor detox function—often young children, the elderly and overly stressed individuals— are more susceptible to accumulation of toxins than the average healthy adult. Here are some ways of minimizing antinutrient intake: • Drink good, quality, filtered water or mineral water • Buy organic produce as much as you can • Purchase organic poultry and eggs from free-range chickens • Eat a diverse diet of whole foods • Cook whole grains, legumes and cruciferous vegetables
• Consume more raw food, steam-fry or boil food rather than cooking it at high temperature • Use additive-free nutritional supplements • Take additional antioxidant nutrients like betacarotene, vitamin A, vitamin C, vitamin E, zinc and selenium to help minimize chemical sensitivities • Avoid processed foods especially those that contain highly refined ingredients • Decrease or avoid altogether food additives like preservatives, artificial flavors and artificial sweeteners • Avoid meats that are chemically treated with antibiotics, hormones and preservatives • Drink less soda • Reduce sugar intake • Avoid deep frying food and overcooking vegetables • Minimize barbecuing, broiling with gas, and microwaving food • If wrapping food with plastic, make sure it is labeled “non-PVC” • Have a good exercise program in place • Create ways to manage stress • Talk to your doctor about more viable and safer options to treat a health problem as some drugs may cause a decrease of nutrient absorption and could trigger allergies or encourage unfriendly bacteria to multiply Because of our biochemical differences, the ability to digest, absorb and assimilate nutrients varies widely. Thus, antinutrients will also affect each person in differing degrees. Our genetic, environment, lifestyle, diet, food allergies, nutritional goals and physical condition are some factors that could affect our level of tolerance to antinutrients, and what diseases we could be susceptible to. Claire Gutierrez is a nutritional consultant in Princeton. For more information, call 609-799-3089, visit VisanoConsulting.com or email Claire@VisanoConsulting.com. See listing on page 38.
DOWN TO EARTH All Natural Cleaning Service
Mention this ad for
“Keeping your family and our world healthy together”
10% OFF! All Natural/Organic Toxin-Free Products Residential/Office/RealEstate Event Cleaning-Before, During & After
Jog or Walk to Live Longer
slow jog around the block a few times a week can prolong life. The Copenhagen City Heart Study monitored 1,878 joggers for 30 years and found that 44 percent of these subjects are less likely to prematurely die from any cause than non-runners. Males and females that continued to jog regularly added 6.2 years and 5.6 years, respectively, to their average lifespans. It only takes 1.5 hours of slow-to-average-pace jogging a week to reap the longevity benefits. Walking is also beneficial; the National Institutes of Health says it can add up to 4.5 years to the average life expectancy. Seventy-five minutes of brisk walking a week can add 1.8 years to life expectancy after age 40, according to study results cited in PLOS Medicine.
Yoga Relieves Back Pain
ould a simple yoga class ease chronic back pain? Yes, say researchers in two recent studies. Scientists at the University of Washington found that subjects reported a 61 percent decrease in back pain when practicing yoga in a 12-week period compared with doing simple stretching. The researchers attributed their findings, published in Evidence-Based Complementary and Alternative Medicine, to yoga’s physical and breathing exercises and how they increase awareness and relaxation. Another project, funded by Arthritis Research UK, showed that Britons with long-term back pain that took a 12-week yoga course reported 75 percent fewer sick days.
Protein for Breakfast Curbs Food Cravings
kipping breakfast or eating sugary breakfast breads and cereals sets us up for increased appetite all day long, while protein-rich food effectively satiates us, according to a recent University of Missouri-Columbia study. Subjects were 20 overweight young women, ages 18 to 20, divided into three groups: those that skipped breakfast, ate cereal, or enjoyed a 350-calorie, high-protein breakfast of eggs and lean meat. Researchers tracking brain function concluded that those eating the high-protein breakfast were better able to control their eating throughout the day and evening. For people that don’t currently eat breakfast, lead researcher Heather Leidy, Ph.D., an assistant professor of nutrition and exercise physiology, says it only takes about three days to acclimate the body. Leidy suggests first trying plain Greek yogurt, cottage cheese or egg or meat burritos. Aim for 35 grams of protein in the morning for all-day control of food cravings. 10
Mercer County, NJ
Weightlifting Lowers Heart Disease and Diabetes Risks
ewer than 10 percent of Americans regularly lift weights, but perhaps more of us should, according to a study in The Journal of Strength and Conditioning Research. Scientists at the University of North Florida, in Jacksonville, found that weightlifters had a 37 percent reduced risk of metabolic syndrome, a cluster of risk factors linked to heart disease and diabetes. Previous research has linked having greater muscle strength and mass (results of weightlifting) to lower rates of metabolic syndrome. People with three out of five risk factors—a large waist (more than 40 inches for men, more than 35 inches for women), high triglycerides and low levels of HDL (good) cholesterol, high blood pressure and high blood sugar—may be diagnosed with metabolic syndrome. The researchers also analyzed data from the 1999-2004 National Health and Nutrition Examination Survey, which showed that young men were most likely to do regular weightlifting, while women, older people and Latinos were least likely. The survey statistics support the conclusion that non-weightlifters are more likely to exhibit metabolic syndrome.
Discover the Secrets of T’ai Chi Chih: Joy thru Movement Did you know that many residents in Mercer County practice a gentle, mindful, moving meditation called T’ai Chi Chih? Those that practice it, whether seated or standing, find it’s a pleasing experience that can also provide health benefits. In a number of studies especially with seniors between 2003 and 2012, various UCLA researchers found that Siobhan Hutchinson doing T’ai Chi Chih improves immune system function, helps relieve depression and improves the quality of sleep. Practitioners of T’ai Chi Chih credit the slow, gentle movements with health improvements, including lower stress levels, lower blood pressure, improved concentration and overall well-being. Academic research studies at the University of California-Los Angeles and elsewhere also document the benefits. “I started T’ai Chi Chih as a skeptical student more than 16 years ago,” says Siobhan Hutchinson, now a teacher of the form throughout Central New Jersey and Bucks County, Pennsylvania. “Right from the beginning I felt a wonderful difference. Tension just seemed to melt away, I had more energy, and now I’ve been doing the movements faithfully every day for many years, and teaching others how to get the same great results.” Besides holding classes throughout Monroe, Kingston and Hamilton, Hutchinson is requested regularly at Georgian Court University, senior centers, wellness centers, as well as at private retirement villages. The last Saturday of April is World T’ai Chi and Qigong Day. Hutchinson adds, “View the pictures and videos from my event this year; many folks from our local area are shown in the practice photos and videos.” For more information, contact Hutchinson at 609-918-0963, visit NextStepStrategiesLLC.com or email Siobhan@Next StrategiesLLC.com or. See photos and videos of this April’s Tai Chi and Qigong Day event at YouTube.com/Watch?v= MX1PFF_CTx4. See ad on page 17.
Dentistry at its Best! Synchronizing Oral Health with Total Body Health
PRACTICING BIOLOGICAL DENTISTRY for 25 YEARS IAOMT Accredited
Your mouth is a vital part of your Total Body Health.
We are dedicated to Protecting Your Health with: • Clifford Material Reactivity Testing • Sleep Apnea Treatment • Safe Amalgam Removal Protocol Enhanced by Biological Support Program • Highest Quality Restorative Dentistry • Preserving Teeth and Gums for a Lifetime • Beautiful Smiles Achieved by Using the Finest Quality Materials • Nutritional Consulting
Kirk Huckel, DMD, FAGD Ruxandra Balescu, DMD
New Patients Welcome 11 Chambers Street • Princeton, NJ 08542 natural awakenings
globalbriefs News and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefits all.
Fair Trade Comes to Retail Clothing The revolution that started in food is expanding to clothing: origins matter. With fair trade coffee and organic fruit now standard on grocery shelves, consumers concerned with industry working conditions, environmental issues and outsourcing are now demanding similar accountability for their T-shirts. As a result, some retailers have started supplying information about how and where their products are made. “There’s real demand for sweat-free products,” observes Ian Robinson, Ph.D., a lecturer and research scientist at the University of Michigan who studies labor issues. “Consumers don’t have the information they need, and they do care.” The New York Times reported that a recent factory collapse in Bangladesh might play a part in changing that. Loblaw Companies Limited, the parent company of Joe Fresh, which produced clothing there, has vowed to audit factories more aggressively and compensate the victims’ families. “The apparel industry can be a force for good,” vows Galen G. Weston, Loblaw’s chairman.
Neonicotinoid Pesticides Threaten Birds and Insects, Too Controversial neonicotinoid pesticides linked to catastrophic honeybee declines in North America and Europe may also kill other creatures, posing ecological threats even graver than feared, according to a new report by the American Bird Conservancy. It claims that dangers to birds and streamdwelling and soil-dwelling insects accidentally exposed to the chemicals have been underestimated by regulators and downplayed by industry. “The environmental persistence of the neonicotinoids, their propensity for runoff and for groundwater infiltration and their cumulative and largely irreversible mode of action in invertebrates raise environmental concerns that go well beyond bees,” according to the report co-authors, pesticide policy expert Cynthia Palmer and pesticide toxicologist Pierre Mineau, Ph.D., who both work for the nonprofit. They note that the U.S. Environmental Protection Agency typically sets guidelines for bird exposures using laboratory tests on just two species, which ignores widely varying sensitivities among hundreds of other species. Scott Black, executive director of the Xerces Society, an invertebrate conservation group, says that integrated pest management (IPM), which combines precisely targeted chemical use with other, non-chemical means of pest control, can deliver industrial-scale yields in an environmentally sustainable way. To the detriment of wildlife, “[Our nation] has moved away from IPM, from scouting a farm, putting in habitat for beneficial insects and spraying only if there’s damage,” he warns. “With neonicotinoids, they don’t do that anymore,” instead returning to indiscriminate blanket spraying. Primary source: Tinyurl.com/ABCBirdReport 12
Mercer County, NJ
Three Is the Perfect Number With increasing traffic congestion and escalating gas prices, carpooling has become a way of life in America’s biggest cities. Now new high-tech innovations such as ridesharing apps that make the process more efficient have given rise to a new class of riders know as “slugs”. The term was originally coined by bus drivers trying to distinguish between commuters awaiting carpool drivers and people standing in line for the bus, just as they used to stay vigilant for fake bus tokens known as slugs. In many urban centers with specific lanes dedicated to cars with three occupants (HOV-3), having clearly marked entry and exit points benefits everyone—drivers move faster and save gas; riders get to work; and the environment gets a break. The magic number is three— something about having just two occupants doesn’t seem as safe to many people, although the concept is the same. If the worst happens and no drivers show up, there’s always the bus. Source: Grist.com
Got Events? Get Noticed! Thousands of Natural Awakenings readers are looking for healthy options.
Call Today! 609-249-9044 LDBeveridge@NAMercer.com
Portable Power from Any Windowpane The Window Socket, a new device that attaches to any window using a suction cup, provides a small amount of electricity to charge and operate small devices from its solar panel. Inventors Kyuho Song and Boa Oh, of Yanko Design, note, “We tried to design a portable socket so that users can use it intuitively, without special training.” Even better, the charger stores energy. After five to eight hours of charging, The Socket provides 10 hours of juice to charge a phone, even in a dark room. The device is not yet available in the United States. Find more information at Tinyurl.com/WindowSocket.
Food Shortages Guide Behavior A new report published in American Naturalist by a pair of ecologists, W. Alice Boyle and Courtney J. Conway, at the University of Arizona, in Tucson, has determined that the primary pressure prompting short-distance bird migrations comes from seasonal food scarcity, not their amount of eating or living in non-forested environments, as was previously thought. “It’s not just whether they eat insects, fruit or nectar, or where they eat them; it matters how reliable that food source is from day-to-day,” says Boyle. A universal assumption has been that short-distance migration is an evolutionary steppingstone to longer trips. The team’s work contradicts that idea by showing that the two are inherently different. They also found that species that forage in flocks are less likely to migrate. “If a bird is faced with food scarcity, is has two options,” Boyle notes. “It can either forage with other birds or migrate.”
Bio-Breakthrough Can Reduce Fossil Fuel Use Researchers at Virginia Tech, in Blacksburg, attest they have succeeded in using xylose, the most abundant simple plant sugar, to produce a large quantity of hydrogen in a method that can be performed using any source of biomass. “Our new process could help end our dependence on fossil fuels,” projects Y. H. Percival Zhang, the associate professor of biological systems engineering who is spearheading the initiative. This environmentally friendly method of producing hydrogen utilizes renewable natural resources, releases almost zero greenhouse gases and doesn’t require costly heavy metals. Most hydrogen for commercial use is produced from natural gas, which is expensive to manufacture and generates a large amount of the greenhouse gas carbon dioxide. “It really doesn’t make sense to use non-renewable natural resources to produce hydrogen,” says Zhang. “We think this discovery is a game-changer in the world of alternative energy.”
Natural Beauty Aids from India
The health and beauty aisle at Indian grocery stores includes several natural products in wide use among Indian women. Here are some popular ones available in America. Henna: Women mix powder from the henna plant with water to use as a natural hair dye and conditioner. Coconut oil: Indian women regularly massage a natural oil into their scalp before washing to keep their hair healthy and prevent the scalp from drying out and itching. “Coconut oil helps to grow hair long,” advises Bibya Malik, owner of Bibya Hair Design, a salon chain in Chicago. “It is probably the most widely used hair oil in the Indian subcontinent; amla oil, jasmine oil and other herbal oils are used, as well.” Rosewater: Most often used as a skin toner, some women also like to spray rosewater on their face as a refresher. Rosewater has a long history as a fragrance and as a flavoring in dessert recipes. Ubtan: This mixture of turmeric, gram (chickpea) flour and herbs is combined with milk or water as a beauty treatment. Indian brides scrub their skin with it in the days prior to their wedding. Source: Bibya Hair Design, research by Bushra Bajwa
How Well Do
You Move? Sheena Potts
Find Out with an FMS Screen Overview
by Sheena Potts
ave you ever experienced difficulty in moving including in daily activities like picking up around the house or simply getting up from the floor, chair or bed? Are you limiting beloved games or sports because you feel you’re physically unable to do them anymore? There’s a tool that assesses the way you move, provides corrective exercises and helps improve quality of life by improving movement—the Functional Movement System Screen, also known as the FMS Screen. The FMS Screen is a highly beneficial trend in the fitness industry today. If you haven’t heard of it, you probably will very soon as it’s providing undeniable results in athletics, injury prevention, clinical settings, corporate wellness, fitness programs and tactical settings. Data is growing significantly indicating that those individuals that score lower on the FMS Screen are at a higher risk of musculoskeletal injury, leading to more doctor visits, increased insurance costs and claims and workers compensation claims. As a tool to help identify musculoskeletal injury risk, the FMS Screen is a way to reverse physical imitations you may be experiencing. The FMS Screen is an assessment tool that is used to help identify imbalances, asymmetries and functional limitations in one’s basic fundamental movement patterns. It’s comprised of seven movement tests that require a balance of mobility and stability to complete the patterns. The screen is not a diagnostic tool; it’s a simple and practical assessment that highlights weak links or faulty movement patterns.
Mercer County, NJ
This tool, originally developed in 1997 to gather data to help identify injury risk and functional performance of athletes, is now widely used by the National Football League, National Hockey League, Major League Baseball, the United States Military and our other tactical forces. The FMS Screen assesses how well you move, identifies dysfunctional movement patterns and provides a system to help correct those risk factors. Its function is important as research has shown that right/left asymmetries and major limitations in movement can place individuals at a higher risk of injury or a decrease in functional effectiveness like not being able to do some of the recreational activities of one’s youth. If you have shoulder, lower back or knee pain, you might give up tennis or throwing the ball around with your kids, golfing, biking, running, hiking or others. If musculoskeletal pain and/or injuries are a serious risk, screening is suggested to see how well we move prior to a fitness program or physical activity. Just as both cholesterol and blood pressure levels are regularly checked and monitored, musculoskeletal injury is a risk—the Functional Movement System Screen can assess it. Consider the FMS Screen as an opportunity to identify whether you may be at risk of a musculoskeletal injury. You might be thinking, “I move
just fine, I don’t have any pain” or “I can take a Zumba or spin class without any problem” or “I stay active to help keep myself moving and flexible.” All of those thoughts may be true; however, there may be underlying issues you’re not even aware of. There are many people that are currently highly functional with or without pain but have movement dysfunction. This tool will help to identify risk factors and help to reduce them so that you can continue doing all of the things you enjoy. Whether you are a beginner in fitness or a fitness guru, the quality of movement should be the foundation of your program. Moving well should encompass good joint mobility and stability, muscular balance, motor control and no pain. If your body has movement dysfunction including asymmetries or imbalances, movement compensations or other limitations, adding repetition, weight and highintensity movements may increase risk of a musculoskeletal injury. Your score from the FMS Screen provides valuable information to implement changes to fitness programs to resolve dysfunctions, thus improving your fundamental movement patterns. Utilizing these corrective strategies provides a more comprehensive program leading to greater success, reduced injury risk and improved movement. Whether you are looking to lose weight, tone up, improve your strength or be more flexible, the way you move affects all those goals. If you want to move well and feel good doing it, consider getting yourself screened. Whether you are considering a fitness program, already participating in one or would simply like to learn how to move better, consider getting screened. At Pure Fitness 24, in Allentown, New Jersey, we utilize the FMS Screen with all of our clients to reduce injury risk and facilitate greater fitness results and proper movement progression. Sheena Potts is a certified FMS professional and owner of Pure Fitness 24, in Allentown. For more information, call 609-286-8502, visit PureFitness24.com, Facebook.com/PureFitness24 or email email Sheena@PureFitness24.com. See ad on page 17.
Present Moment Life Coach Achieving Success by Integrating Mind, Body and Spirit by Gayle Wilson Rose
egendary Notre Dame football coach, Ara Parseghian, once said, “A good coach will make his players see what they can be rather than what they are.” Present moment life coach Robert Sadigur of Belle Mead, New Jersey, explains his role similarly: “I help people believe in themselves by focusing on what they do best. For me, it’s about helping people move forward in life and discovering within themselves the answers to their questions.” Although the life coach industry has become much more common in the last 15 years, understanding what it provides hasn’t expanded accordingly. Sadigur finds trying to explain it can be like describing the taste of a banana to someone who’s never eaten one. A life coach is not a consultant; consultants give advice. A good life coach will help their clients clarify challenging issues and serve as an objective resource in a way that a spouse or friend cannot. Having this extra support and encouragement can help someone fully realize their potential. Although he serves a broad spectrum of clients, Sadigur specializes in working with holistic practitioners plus small retail and home-based business owners that want to start a new business or move their existing business to the next level. Two additional focus areas include individuals that want to make a career change or life transition and jobseekers that are considering their next move, whether they are college students or experienced professionals. This client-focus was a natural progression for Sadigur. Prior to beginning a formal life coaching practice,
Right now is the only time you possess to do something. With life’s unpredictability, the future even 15 minutes out is uncertain. he was unofficially acting in a similar career role. He worked for several decades in management and training for companies such as Loehmann’s, Godiva Chocolatier, General Nutrition Centers, Brookstone, and Lindt Chocolates, where he was consistently recognized for leading successful teams. Sadigur found that empowering them on a personal level resulted in professional success for them as well. He enjoyed the coaching process so much, he changed his own career path. After graduating from Coach University’s Coach Training Program, he combined his holistic lifestyle practice and training (including Landmark Forum, Kripalu, spiritual groups, daily meditation and silent retreats) to become a present moment life coach. Sadigur’s website, PresentMoment Coach.com, features a simple ninequestion assessment to help people decide if they are ready, willing and able to benefit from a coaching relationship. On getting started with a new client, he explains, “I begin with a complimentary discussion to determine from both sides if the coaching relationship is a fit. I help pinpoint where they are feeling stuck.” This no-obligation, hour-long session provides the ground-
work for the coaching process. Next, he schedules weekly, 30- to 60-minute phone meetings that are at the heart of the coaching relationship. He’s found that with the speed and complexity of people’s lives, this is the most efficient way to connect with his clients (though he’s not opposed to personal meetings.) Most clients typically take about 90 days to fully develop. The first 45 days bring clarity and the second half becomes action-focused. “Many business people are just juggling too many things, which can result in feeling ineffective and unfocused.” Sadigur’s role as an objective support partner is to help peel back those layers and identify which of the juggled priorities can be set aside. The present moment aspect that defines his approach with clients is clearly explained: “Right now is the only time you possess to do something. With life’s unpredictability, the future even 15 minutes out is uncertain. You can’t change the past, so looking back and examining it has limited value.” He firmly believes the best way to prepare for the future is to focus on what you can do right now. A quote by a favored author of Sadigur’s, James Thurber, sums it up nicely, “Let us not look back in anger, nor forward in fear, but around in awareness.” For more information, call 732-9397570, email RSadigur@gmail.com or visit PresentMomentCoach.com. Gayle Wilson Rose is a freelance writer and frequent contributor to Natural Awakenings. She can be reached at JustGayle@gmail.com.
WORKOUTS Moving the Body Opens the Door to Spirit by Lisa Marshall
t’s the Sabbath, a day of “Exercise can “the flail.” As the World Beat playlist picks up the prayer, and millions of be a powerful pace, Pierrat leads the people across America through a funky, raveare quietly sitting or kneelgateway to group like series of dance moves ing, humbly communing with a power greater than the spiritual.” aimed at “opening up” the hips and chest and somethemselves. ~ Chantal Pierrat thing less tangible deep But inside the Alchemy inside. By song five, the of Movement studio in Boulsweat is flowing and some are dancing der, Colorado, the Soul Sweat faithful unabashedly, eyes closed, lost in the are connecting with their higher power music. Others are smiling broadly, makin a different fashion. In bare feet, and ing eye contact in the mirror. wearing yoga pants and tank tops, they The sense of joy and interconnectfind a place before a wall-to-wall miredness in the room is palpable. “Exerror while a slow, Afro-Brazilian rhythm cise can be a powerful gateway to the vibrates the wooden floor. spiritual,” observes Pierrat, the founder At the urging of instructor Chantal of Soul Sweat, a highly choreographed, Pierrat, they let their arms and necks spiritually charged dance workout. go limp, shaking off the week’s stresses Twenty years after the yoga craze via a sensual, full-body writhe she calls
Mercer County, NJ
introduced Westerners to the possibility that the two seemingly incongruous goals could be intertwined, the spirituality-fitness link has spread well beyond the yoga mat. It has spawned fusions ranging from Body Gospel, a Christian workout tape, and Jewish Yoga classes to triathlon programs rooted in Native American teachings and Buddhismbased running meditation workshops. In addition, creative instructors have been fusing body/mind/spirit classics like yoga and Pilates with hardcore cardio disciplines like spinning and boxing. Half of all U.S. fitness clubs now offer mind/body programming, according to the IDEA Health & Fitness Association, and the portion of classes dedicated to “mind/spirit” versus just “body” is on the rise. “The newer programming is balanced 50-50, rather than the 80-20 body-mind split of the past,” estimates Sandy Todd Webster, editor in chief of IDEA’s publications. At a time when, according to the Pew Forum on Religion & Public Life, the number of people that identify with “no organized religion” continues to grow (topping one-fifth of Americans and one-third of U.S. adults under 30), more people than ever are exploring exercise as a path to both flatter abs and deeper self-discovery. “We have spent so long focusing on the mind and the brain… but that is not the whole story,” says Pierrat. “The somatic, or physical, expression of spirituality is the future.”
In the Zone
The notion that intense dancing or a long run could spark what feels like a spiritual awakening makes sense to Philadelphia-based research neuroscientist and physician Andrew Newberg, author of How God Changes Your Brain. A pioneer in the field of integrative “neurotheology”, he has for years used brain imaging technologies to study the impact religious or spiritual practices like deep meditation, intense prayer and speaking in tongues have on the brain. Exercise, he says, provides many of the same effects. In addition to prompting a surge of feel-good endorphins, a highly strenuous workout is one of the few activities that can lead to simultaneous activation of both sympathetic (fight-or-flight)
“God has created us with a body. Why aren’t we praying with our body?” ~ Marcus Freed and parasympathetic (calming) nervous system reactions. “Normally, when one of these is active, the other one shuts down, but when people drive one or the other to a very heightened level of activity, there is some evidence that the other turns on too,” explains Newberg. That intense dual firing can paradoxically lead to an interruption in sensory information traveling to areas of the brain that control our sense of ourselves at any moment. “Not only do you have this great feeling of energy and calmness, but you tend to lose your sense of space and time,” he notes. Newberg’s own research also suggests that when people “surrender” themselves in a spiritual practice, the frontal lobe (the practical part of the brain that keeps our thoughts in check) quiets. He speculates that something similar may happen in the midst of, say, a marathon or intense dance, enabling out of the ordinary thoughts and feelings to surface. “It can allow for creativity—a blending of different, more intuitive ideas in ways you don’t normally mix things,” comments Newberg. So, is exercise able to only make us feel like we’re having a mystical experience, or is it somehow actually opening a channel to the divine? Newberg declines to go there, commenting that a brain scan tells what’s going on in the brain, not in the soul. Yet he has no doubt the two are inextricably linked. He says, “There are many well-known examples of intense experiences, like Sufi dancing, generating spiritual experiences for people.”
Marcus Freed is one of those people. He grew up in a traditional Jewish family in London, England, and attended a rabbinical seminary in Israel. Still, he felt that something was missing in his spiritual life. “I thought, ‘God has created us with a body. Why aren’t we praying with our body?’”
Natural Awakenings Presents
• Individual & Semi-Private Training • FUNCTIONAL MOVEMENT SCREENS • Small Group Training
NEW FALL CLASSES • Pure TRX/Bodyweight Combo • 6-Week Pure Transformation (Beginner Kettlebell Course)
• Pure Kettlebells • Pure Mobility & Balance
and invites you to learn more about these local resources committed to the well-being of our community.
Located in Allentown, NJ
Imagine the fittest, happiest, healthiest version of yourself. Tammy Lyons Health Coaching is the answer to a holistic customized approach to greater self-esteem, improved relationships, a better body, and overall better health. Call for a FREE consultation. You CAN sustain your goals and do it at home, at your pace.
Tammy Lyons Health Coach • 609.462.6364 Tammylyonshealthcoach.com • Tammylyonshealthcoach@gmail.com
DISCOVER THE POSSIBILITIES...
Display your school’s, education center’s or camp’s learning opportunities in
Natural Awakenings’ Mercer County Edition
Contact us at: 609-249-9044 LDBeveridge@ NAMercer.com 18
Mercer County, NJ
“Mobile meditation… trains you to have your mind be still when your body is active, which is how you are in everyday life.” ~ Marty Kibiloski Freed says that Biblical text often references the body: King David, in the Book of Psalms, says, “Let all my bones praise the creator.” The Jewish Talmud refers to a rabbi that “stretched his spine with a prayer of gratitude.” Yet, Freed observes, the physical elements of daily spiritual practice have been largely forgotten over the centuries. When he discovered yoga, it filled a gap for him. “I found a way to draw upon this incredible spiritual literature but ground it in the body, so that experience is not just in the head, but also in the heart.” Thus, Freed founded Bibliyoga, which launches each class with a Hebrew or Kabbalistic teaching, followed by poses that incorporate its themes, as reflected in his book, The Kosher Sutras: The Jewish Way in Yoga and Meditation. The practice, now taught in cities around the United States and Europe, has prompted the birth of similarly religion-infused classes, including Christ Yoga, and the Jewish Yoga Network. “A lot of people separate things, saying they’ll get their spirituality from one place and their exercise from somewhere else,” says Freed. “I think they are missing out.”
The spirituality-exercise link likewise resonates through other traditionally solo pursuits such as triathlon activities and running, in which many athletes say a more mindful approach to training has infused their sport with more meaning, and in some cases, improved their performances. Ironman Marty Kibiloski, formerly a competitive marathoner and road racer, led what he terms a “high achievement, low contentment” life for years, measuring his self-worth by timed results that never quite satisfied him. In 2006, he attended a Running with the Mind of Meditation three-day workshop, based on Rinpoche Sakyong Mipham’s book of the same name. The retreat combined with his newfound
interest in Buddhism, completely redefined running for him. Kibiloski prefers to steer clear of the word “spiritual” (which he sees as somewhat ambiguous) when describing what he now experiences when running. Instead, he frames it as a vehicle for self-discovery, a mobile meditation that provides the intense focus and freedom from distraction that enables him to “awaken to how things really are.” He now leads the retreat that proved pivotal for him, drawing more than 100 runners each Labor Day weekend to the Shambhala Mountain Center, in Red Feather Lakes, Colorado. Participants learn to focus on the cadence of their footfalls, their breathing and their surroundings to, as he puts it, “move meditation beyond the cushion.” He remarks, “It trains you to have your mind be still when your body is active, which is how you are in everyday life.” Triathlete Mark Allen credits his work with Brant Secunda, a shaman and teacher in the Huichol Indian tradition of Mexico, for enabling him to overcome negative self-talk and physical stresses and go on to win the Ironman World Championship in Kona, Hawaii, six times in the late 1980s and early 90s. He notes, “In every one of my physical workouts, I also focused on training the spiritual aspect, so that when I got that chatter in my head, saying, ‘This is too hard’ or ‘I want to quit,’ I could go to a quiet place, rather than a negative one.” Based on their book, Fit Soul, Fit Body: Nine Keys to a Healthier, Happier You, the pair conduct workshops around the country on how to strengthen both soul and body by intertwining both. “Some people think you are only spiritual when you are praying, but when you are moving your body, that is an intensely spiritual experience, too,” says Allen. “It’s my way of saying, ‘Thank you for letting me be alive.’” Lisa Marshall is a freelance health writer near Boulder, CO. Connect at Lisa@LisaAnnMarshall.com.
UNIVERSAL FITNESS TIPS
Mindful Practices Enhance Any Routine by Casey McAnn When it comes to attaining fitness, several well-regarded recommendations increase the likelihood of success. Natural Awakenings canvassed online fitness sources for tips and techniques intended to keep workouts safe, fun and satisfying. Our favorites follow. Always stretch – Light stretching before and after workouts loosens muscles and increases circulation for quicker repair and healing. It can also help prevent injuries. It’s ideal to hold stretches for at least 30 seconds, breathing “into” the muscles that are being stretched and inviting a gentle release of tension on the exhalation. If any pain surfaces while stretching a certain area, stop. Start slowly – Begin and build workout routines slowly in order to avoid straining muscles and ligaments. Exercise at least twice a week, the bare minimum for staying physically fit. Be well rounded – Add leg and back exercises to crunches and bicep curls, and vary cardio routines to stay enthusiastic about workouts. Experiment with all the equipment available at a studio or gym, asking a trainer for guidance. Drink plenty of water – Drinking water helps to decrease appetite and eliminate cravings, while nourishing and hydrating the body. The goal is to drink half of one’s body weight number in ounces each day. Keep it regular – Making exercise a regularly scheduled part of the week eliminates excuses. Keep it on the calendar and show up as dutifully as for any other important appointment. Make up any days missed. Increase intensity – More intense workouts mean less time spent doing them while achieving the same level of benefits. It’s also important to keep endurance exercises in any routine, however, because they are vital for cardiovascular benefits and building stamina. Use weights – Adding muscle to the body increases strength, life expec-
tancy and fat burning. To tone muscles, use a weight that works for eight to 12 lifts. For bulk, use a weight suited to four to six lifts. Practice a weight training routine two to three times a week, keeping sessions under 45 minutes. Add interval training – Sprinting for about 50 yards boosts metabolism and heart health. Return to the starting point by taking a slow walk. Repeat as many times as possible, making sure to warm up before the interval training and cool down afterwards. Dress up – Energize a workout session and boost confidence by wearing something snazzy. Donning an exercise “uniform” gets us in the mood, and a new piece of clothing or footwear can make us excited to get moving again. Be a safe runner – Every six weeks, cut running mileage and frequency in half for a week. This allows the body to recover from workouts and helps to prevent injury. Make it meaningful – While walking or running, recite prayers or a gratitude list, or listen to inspirational podcasts and downloads. Volunteer for fitness – Many volunteer tasks involve some form of physical movement. It feels good to burn calories while helping others. Bring workout buddies – Friends and pets need exercise, too, and they provide restorative companionship. Working out with a pal adds support and motivation, which are keys to success. Seek out a human buddy with similar fitness goals. Go green – Research from the University of Essex, in England, shows that exercising in nature produces additional physical and mental benefits. The researchers found that “green exercise” improves mood, self-esteem, enjoyment and motivation. Casey McAnn is a freelance writer in Boston, MA.
your health with Acupuncture, the fastest growing health care method in America. Specializing in treatment for Pain, OBGYN, Cancer Support & Wellness
SpeciaL Receive a Complimentary Treatment When You Purchase 5. Call for details.
Jim Slaymaker, L.AC 405 Rte. 130 N • East Windsor
Many exercise forms – aerobic, yoga, weights, walking and more – have been shown to benefit mood. ~Andrew Weil
Help Us Serve You Better
We are committed to readership satisfaction! Please share your feedback by taking our short survey.
A NEW DAY A NEW APP
Combining Ayurveda and 12 Step Recoveries: Small Changes Can Make a Big Difference by Christine Donahue
Enjoy Natural Awakenings on the GO! Your healthy living, healthy planet lifestyle app for the iPhone & iPad. • NATIONAL DIRECTORY
find healthy/green businesses with directions
• THIS MONTH
all new content
• ARTICLE ARCHIVES
search thousands of topics by keyword
• HEALTHY KIDS • NATURAL PETS • EN ESPAÑOL
buscar articulos en Español
Search iTunes app store for “Natural Awakenings” and download our FREE app! 20
Mercer County, NJ
yurveda teaches us how to heal and purify the body and mind. It provides practical advice on diet and lifestyle adjustments we may choose to make towards creating more harmonious and balanced lives. Incorporating ayurvedic practices into a 12 Step Program will strengthen and broaden individual recovery plans. Recently, while on retreat, I had the opportunity to examine the principles of Ayurveda and its practices when applied within the context of 12 Step Recovery programs. Specifically, we examined our character defects, a familiar term to all 12 Step program members. We are all born with character defects, identifying and removing them, with the assistance of a Higher Power, is one of the cornerstones of 12 Step programs. The reason is simply because these defects led the substance user into addiction and, if left unchecked, may lead the person in recovery back into addiction. Many of us look at our character defects and feel completely overwhelmed; we wonder if we’ll ever be able to make the necessary lifestyle changes to keep on the path of recovery. As a retreat exercise, we identified our major character defects and then went through each of the doshas in detail and related them to our defects. It was one of those rare “Aha” moments, becoming extraordinarily powerful because it was a shared experience. Each member of the group came to the same realization: the correlation be-
tween doshas and character defects was glaring. For example, I learned how my intensity can lead me to irritability and this can be partially explained by dosha imbalance. Balancing our doshas can be a powerful tool in the elimination of character defects. Dosha is a Sanskrit word meaning vital energy. The Principles of Constitutions, as defined by Ayurveda, states that one of the three vital bioenergies is predominant in each of our bodies. A dosha is condensed from two of the five elements. The three vital elements are Vata (Air/Water), Pitta (Fire/Water) and Kapha (Earth/Air). Combined in varying degrees with the element of space, they compose a person’s unique constitution. Participants took a series of self-administered mental and body constitution tests that determined our predominant doshas. Hot, light, oily and unstable described my predominant Pitta doshas. Vata’s descriptors are cold, light, dry and mobile. Kapha’s are cool, heavy, moist and stable. Whatever your dosha, the science of Ayurveda can provide the insight and tools to strengthen your process and progress in 12 Step Recovery. We learned about the characteristics of dosha imbalance for each type and we could, again, see the correlation to character defects clearly. Dr. Marc Halpern explains that “Ayurveda says that disease begins when we forget our true nature as spirit—we forget that divinity resides within each of us. If we understand
Ayurveda teaches that healing is a process of returning the Vikruti, or imbalance, to the state of Prakriti, or balance. We return to balance by working the 12 Steps, strengthening the relationship with our Higher Power and by studying and practicing yoga.
Natural Handmade Soaps, Bath & Skin Products We use only Natural Oils and Butters like Olive, Avocado, Jojoba and Shea.
We DO NOT use Petrochemicals, Preservatives, Alcohol or Nanoparticles.
ourselves only as body and mind, we become wrapped up in the nature of the physical world—disturbances within the mind, “Vrittis”. Forgetting our true nature as spirit is the primordial cause of all disease. Dominated by the ego (sense of separateness and individuality), we live our lives as sensory beings. In the pursuit of pleasure through the senses, we tend to overindulge. In yoga, this is our spiritual ignorance. In 12 Step programs, addiction is described as a spiritual disease requiring a spiritual solution. Ayurveda teaches that healing is a process of returning the Vikruti, or imbalance, to the state of Prakriti, or balance. We return to balance by working the 12 Steps, strengthening the relationship with our Higher Power and by studying and practicing yoga. Yoga of Recovery is a path that combines best practices of Eastern and Western cultures. The first principle of Yoga of Recovery is that the human condition is one of longing. We are born with this condition; it’s part of our machinery. It is the longing for spirit, our essence. Addiction results when we attempt to fill this void with substances that serve to bury or numb the feelings of discomfort this longing creates within us. Yoga of Recovery teaches us how to fill this void with love—for ourselves, others and the Divine, which lives in each one of us. The second principle in Yoga of Recovery is that life is prana, or vital energy, that permeates the body and always seeks to create a healthful, balanced state. It’s created from the air, water and food we absorb. Addiction drains the body’s prana due to harmful habits. Yoga, Ayurveda and practicing the 12 Steps will rebuild your body’s prana. Each of the yoga practices help us to give life and meaning to the 12 Steps. Bhakti yoga, the Yoga of Devotion, helps us develop our relationship with our Higher Power. We feel the presence of our “new best friend” in our daily lives. Raja yoga uses the asana practice to help control our mind so that we can begin to experience the gifts available to us through the practice of meditation. The practice of Ayurveda supports a healthy lifestyle and diet, preparing us to fully engage in all aspects and dimensions of our lives. Combined, these practices lead us to the natural state of happiness that we were meant to experience in this life; 12 Step Programs call this “happy, joyous and free.”
Beth DeAntonia • (609) 462-6763 DolceVitaBath@comcast.net • DolceVitaBathProducts.com
Come Visit Our Farm
Check our web site for upcoming events, classes, and farm store hours.
www.cherrygrovefarm.com 3200 Lawrenceville Rd. Lawrenceville, NJ 08648
Christine Donahue has been teaching yoga for over 20 years. She has an advanced teacher certification, therapeutic yoga training, and ayurvedic addiction counselor training and owner of Higher Power Yoga Studios, in Trenton. For more information, call 609-789-8188, email HigherPowerYoga@gmail.com or visit HigherPowerYoga.net or YogaOfRecovery.com. See listing on page 38. natural awakenings
Calendar A wonderful resource for filling your workshops, seminars and other events.
STAYING POWER A Good Trainer Keeps Us On Track by Debra Melani
Maintaining one’s own fitness program can prove a challenge when the will to work out fizzles. Many people are getting help conquering roadblocks and staying on an effective path of regular exercise through an enduring relationship with a personal trainer.
Two styles available: Calendar of Dated Events: Designed for events on a specific date of the month. 50 words. n
Calendar of Ongoing Events: Designed for recurring events that fall on the same day each week. 25 words. n
Contact us for guidelines so we can assist you through the process. We’re here to help!
Mercer County, NJ
pproximately 6.4 million Americans now engage personal trainers, according to the International Health, Racquet & Sportsclub Association, including some in less traditional locations, like community centers and corporate workplaces. When a client sticks with a personal trainer over the long haul, the relationship can evolve beyond a caring coach into a steadfast mentor, producing benefits that transcend basic fitness. “I have individuals I’ve worked with for 10 years, and have come to know them and their bodies and habits well,” says Kristin McGee, a New York City trainer who counts celebrities like Steve Martin and Tina Fey as clients. By understanding all aspects of each of her clients, she says she can better tailor programs to meet their needs. When nine-year client Bebe Duke, 58, faced a lengthy rehabilitation after
tripping and shattering a shoulder, McGee helped lift her spirits, ease her back into full-body fitness and even slay some psychological dragons. “We worked her lower half; we kept her strong and her moods steady with meditation and yoga,” McGee says. “The physical therapist knew how to work with her shoulder joint, but not with the rest of her body and the rest of her life.” Duke felt, as she puts it, “a significant fear of falling” after the accident. “So we spent an enormous amount of time on balance and making sure I didn’t feel nervous.” McGee was able to help Duke prevent fitness loss, which can happen to anyone that goes four weeks without exercising, reports Medicine & Science in Sports & Exercise journal. Maintaining regular exercise can also deter depression, confirmed by a study in the Annals of Behavioral Medicine.
“Group training can cost as little as $15 an hour. Women especially enjoy combining fitness with socializing. Working together and growing together, they feed off and rely on each other to show up.” ~ Kristin McGee Three years after the injury, Duke can now hold a downward dog yoga pose and do a headstand. “I’m also running again,” Duke adds. “I’m signed up for a half marathon.” Richard Cotton, a personal trainer in Indianapolis, Indiana, and the American College of Sports Medicine’s national director of certification, agrees that a good long-term trainer often serves as a fitness, nutrition and even life coach. “You can’t metaphorically cut off people’s heads and only train their bodies. Then you are just a technician,” he observes. Building a true foundation for health requires understanding the importance of each building block, not
just working with a trainer for a few sessions and afterwards going blindly through the motions, attests Sandra Blackie, a former professional bodybuilder, certified nutritionist and current personal trainer in San Diego, California. “I want to educate my clients.” During extended periods, good trainers also revise routines at least once every four weeks to prevent adaptation, another problem that can hinder reaching fitness goals. “Without trainers, people often get stuck in a rut and lose motivation,” remarks Blackie, who also adapts exercises according to bodily changes due to aging or other conditions. Long-term relationships also allow trainers to focus on the individual’s bottom-line goals, Cotton notes. For instance, “I want to lose 10 pounds,” might really mean, “I want the energy to play with my kids,” or “I want to feel more alert at work.” “Achievable goals evolve from values,” Cotton explains. “It’s not about getting in super great shape for six months and then stopping. It’s about creating a foundation for life.”
Coming in October
Sustaining a Healthy Environment Daily Choices We Make Determine the Well-Being of Our Planet.
Freelance journalist Debra Melani writes about health care and fitness from Lyons, CO. Connect at Debra Melani.com or DMelani@msn.com.
Traits to Look for in a Trainer by Cecily Casey Engage a personal trainer based on his/her positive responses to the following qualifiers. 4 Starts by discussing short- and long-term goals 4 Customizes a program for individual needs 4 Reviews one’s health history in detail 4 Conducts a posture analysis 4 Screens each client for quality of movement 4 Asks the client to track his or her food intake 4 Provides helpful cues for improvement during sessions 4 Critiques movement from various angles
For more information about advertising and how you can participate, call
4 Is able to ramp up or ease off exercise challenges as needed 4 Never uses the phrase, “No pain, no gain” 4 Keeps current with educational certifications, workshops and seminars Cecily Casey is co-owner of RealFit Gym, in Highland Park, IL, where she is a practicing American College of Sports Medicine certified personal trainer.
Thrill to Flocks in Full Flight by Timothy Boucher
GROW Your Business Secure this ad spot! Contact us for special one-time ad rates.
609-249-9044 or LDBeveridge@ NAMercer.com
Mercer County, NJ
all migration literally brings birds of a different feather than in springtime. Spring migration brings a glorious burst of song and color as millions of tiny feathered gems pour northward, singing their hearts out, flitting about with the excitement of arrival at their breeding grounds. They are relatively easy to spot and identify by their voices and bright plumage. In the fall, birdwatching is trickier. To survive, migrating birds need to go to warmer climes for food, because insects do not thrive in cold temperatures. Males molt their bright plumage, needing fresh feathers for the long flight. Most retain some color, but generally, they are duller and look similar to the females. Identification becomes harder because some species are similar in appearance and the singing gives way to an occasional, subtle call, emitted as little chipping sounds at most. The Internet offers a comprehensive range of data that can suggest which days are best for early morning viewings. Experienced birders know the best local spots, and weather forecasts are good indicators of timing. Sid Gautreaux’s pioneering study of bird migration in the 1960s using weather radar, still ongoing at the Radar Ornithology Lab at South Carolina’s Clemson University, is available to birders on regional websites via Tinyurl.com/USBirdTrackingRadar.
While radar can confirm the magnitude and direction of the migration over the previous night, weather predictions help forecast when big flights will occur. So, the next step is to hold a wetted finger up to the wind. A big cold front will hold up birds from moving south because the associated low pressure brings southerly winds and storms. Birds wait it out, storing fuel. Then, when the front clears and a tailwind comes from the north, a floodtide of birds pours southward. Eager birders, having arrived shortly after dawn, await at selected spots 200 to 300 miles south of the leading edge of the former front. On days like these, the skies are brimming with birds. Grassroots monitoring reports on the birds’ progress from mid-August through October are posted at eBird. org, sponsored by New York’s Cornell Lab of Ornithology (Birds.Cornell.edu). As Joni Mitchell sang, we rejoice that, “They’ve got the urge for going now, and they’ve got the wings to go.” Timothy Boucher is a senior conservation geographer at The Nature Conservancy (Nature.org), focused on ecosystem services, land use, habitat conditions and links between conservation and human well-being. His fieldwork spans six continents, encompassing local and global issues.
DEEP-HEALING YOGA Release Trauma, Build Resilience by Sarah Todd
hen a woman separated from her husband last fall, she tried hard to shut down her emotions. A 30-year-old working mother of two young boys, she felt she couldn’t afford to be sad or angry, even as she contemplated divorce. But something shifted when she began taking yoga classes in her town in northern Michigan. “It was my one place to relax and let go,” says Emily, who asked that her real name stay private. “I used to go to class, get into a deep stretch and cry. It was like my muscles were connected with my heart. My instructor would warn us that certain poses would provide emotional releases, and sure enough, the tears would fall.” People suffering disruptive changes —from losing a loved one to coping with unemployment or striving for sobriety— often find yoga to be a healing force. Lola Remy, of yogaHOPE, a Boston and Seattle nonprofit that helps women navigate challenging transitions, attests that yoga makes them feel safe enough in their bodies to process difficult emotions. “The goal isn’t to make stressors go away, it’s to learn resilience,” Remy explains. “Irreparable harm isn’t necessarily the only result of experiencing stress. Even if I’m in a challenging position—like wobbling in the tree pose—I can see that I’m still okay.” The object
is to teach women that their bodies are strong and capable, giving them more confidence in their ability to weather obstacles off the mat.
Research suggests that yoga can also be an effective therapy for people affected by some forms of severe traumatic stress. A study in the Annals of the New York Academy of Sciences that scanned the brains of trauma survivors after a reminder of the traumatic event revealed decreased activity in the prefrontal cortex—the part of the brain that helps make sense of raw emotions and bodily experiences. While shutting down the connection between body and mind can help in coping with dangerous experiences, it also makes recovery difficult. “You need to have a high-functioning prefrontal cortex to organize the thoughts that come up and know that you’re safe in the present moment,” advises David Emerson, director of yoga services at the Trauma Center, in Brookline, Massachusetts. “Otherwise, you’re assaulted by memory sensory information.” Yoga appears to rewire the brains of trauma survivors to stop reliving past distress. “You can’t talk your prefrontal cortex into functioning well again,” Em-
erson observes. “But you may be able to do it with your body.” The study found that eight female patients that participated in traumasensitive yoga saw significant decreases in the frequency and severity of their post-traumatic stress disorder (PTSD) symptoms. In a study at the Brigham and Women’s Hospital, in Boston, co-sponsored by the U.S. Department of Defense, military veterans enrolled in a 10-week yoga course also showed improvement in PTSD symptoms. A paper presented at a recent International Society for Traumatic Stress Studies conference studied 64 people that had experienced childhood abuse and neglect; those that participated in a trauma-sensitive yoga course had a 33 percent reduction in PTSD symptoms. Two months later, more than 50 percent in the yoga group experienced greater freedom and were no longer diagnosed as suffering from PTSD, compared to the control group’s 21 percent. Yoga can also transform traumatized lives in other ways. “For many traumatized people, being touched intimately can be a trigger,” Emerson remarks. “Yoga may let them feel ready for physical intimacy again. Others have mentioned victories such as being able to go to the grocery store and knowing exactly what foods their bodies crave.” Emerson notes that such programs emphasize choice and individual empowerment. “The beauty of yoga is that you reclaim your body as your own.”
Spreading the Word
Once largely concentrated on the East Coast, trauma-sensitive yoga programs are spreading. Jennifer Johnston, a research clinician and yoga instructor at Boston’s Mind Body Institute, sees programs like these enriching our culture’s understanding of the physical and mental health connection. “In a country where drugs and surgery are often the first go-to,” she says, “it’s important to remember that things like yoga can change our chemistry, too.” Sarah Todd is an East Coast-based writer and editor. Connect at SarahToddInk.com.
Ounce of Prevention, a Lifetime of Health. “If there is more glucose than you need, the remainder is stored in the liver and muscles as glycogen, and then converted to fat.”
SUGAR MONSTER How Sweet It Isn’t by Kathleen Barnes
“Am I a sugar addict?” There’s an easy way to tell.
f you have to ask yourself, you are,” advises Dr. Jacob Teitelbaum, a renowned integrative physician in Kona, Hawaii, and author of Beat Sugar Addiction Now! The dangers of excessive sugar consumption, especially of high-fructose corn syrup (HFCS), are well known. Yet such cheap, corn-based sweeteners account for nearly 56 percent of all sweeteners, especially in beverages. The average American annually consumes 152 pounds of sugar, compared to 109 pounds in 1950, according to the U.S. Department of Agriculture. A large portion is ingested as sugary liquids, including juices and an average of 46 gallons of soft drinks a year—compared to 11 gallons 50 years ago.
Puts on Pounds
Certainly, high-calorie sugars trigger weight gain, but it may be news that calories from sugar act differently in the body than those from other foods. “Fat doesn’t make you fat. Sugar makes you fat,” states Dr. John Salerno, director of The Salerno Center for Complementary Medicine, in New York, Tokyo and Sao Paolo, Brazil. “Eating carbohydrates quickly raises blood sugar (glucose), prompting the release of insulin to transport the glucose not immediately needed for energy, to the cells,” Salerno explains in his new book, The Salerno Solution: An 26
Mercer County, NJ
While the negative effects of excess sugar consumption have been documented for decades, “Evidence is mounting that sugar is the primary cause of obesity, plus many chronic and lethal diseases,” says Osteopathic Physician Joseph Mercola, of Hoffman Estates, Illinois, who runs the highly popular natural health website, Mercola.com, and has authored books that include The No-Grain Diet and Sweet Deception. “Excessive fructose consumption leads to insulin resistance that appears to be the root of many, if not most, chronic diseases,” says Mercola. Beyond the obvious association with obesity, hypertension, Type 2 diabetes, liver and heart disease and Alzheimer’s have all been linked to sugar, according to the National Center for Biotechnology Information at the National Institutes of Health. “Sugar, in excess, is a toxin, unrelated to its calories,” says Dr. Robert Lustig, an endocrinologist and professor of clinical pediatrics at the University of California, San Francisco. “The dose determines the poison. Like alcohol, a little sugar is fine, but a lot is not. And the food industry has put us way over our limit.” Sugar can be addictive, continues Lustig. “It has clear potential for abuse. Like tobacco and alcohol, sugar acts on the brain to encourage subsequent intake.”
n Stevia, a powdered extract of a South American plant, is the most popular natural sweetener, delivering no calories or blood sugar swings; 200 to 300 times sweeter than sugar, a little goes a long way. Look for a product with no additives. n Sucanat—minimally processed, dehydrated cane sugar juice—is a reasonably healthy alternative, especially to substitute measure for measure in baking. Because it metabolizes like sugar, it too will cause blood sugar swings; also note that both agave and “raw” sugar, which is merely less refined table sugar, have similar effects.
Everyday Sugar Addicts by Dr. Jacob Teitelbaum A solution to sugar addiction is simply to stop eating sugars, especially any form of corn syrup. Drink more water and take a high-quality multivitamin, plus other supplements as necessary. Here are the four characteristics of people that tend to obsessively seek sugar. 4 Chronically exhausted and looking for an energy boost 4 Stressed out and suffering from adrenal exhaustion 4 Cravings caused by excessive presence of yeast/candida 4 Hormonally related cravings
n Honey, while not calorie-free, is high in heart-healthy flavonoids and anti-allergens, and may even help lower cholesterol, according to a study from University Hospital Giessen and Marburg, in Germany. n Maple syrup carries calories, but is also a rich source of polyphenol anti-inflammatory antioxidants. A University of Rhode Island, Kingston, study suggests that maple syrup may help manage Type 2 diabetes. n Molasses, while not calorie-free, is a worthy alternative if weight isn’t an issue, since it’s a good source of minerals, especially iron. n Raw monk fruit (avoid processed Nectresse), a small, sweet melon native to China and Southeast Asia known as luo han guo, has traditionally been used in herbal medicine. It is touted as being low in carbs and is 200 to 300 times sweeter than sugar. n Coconut sugar is generating excitement largely because of its low glycemic index (35) and low carbohydrate qualities. This optimum option is a good source of potassium, magnesium, iron, boron, zinc, sulfur and copper. n All fruit contains fructose, but in a natural state—not synthesized as a vegetable product like corn syrup. Fruit also comes loaded with health benefits, so eating it in moderation works, especially fruits and berries that are low on the glycemic index, a measure of carbohydrate effects on blood sugar levels. Kathleen Barnes has authored many natural health books. Connect at KathleenBarnes.com.
Corn Syrup Hides in Processed Foods Most of us might suspect that high-fructose corn syrup (HFCS) lurks in soft drinks, baked goods, candy and other sweets, but substantial amounts permeate many processed foods. Key culprits include: 4 Applesauce 4 Bottled steak and barbecue sauces 4 Breads 4 Breakfast cereals (including low-calorie ones) 4 Canned soups
4 Catsup 4 Canned vegetables 4 Cottage cheese 4 Flavored yogurt 4 Juice drinks 4 Salad dressings 4 Spaghetti sauce
Notes: HFCS sometimes hides on labels as inulin, glucosefructose syrup, isoglucose and fruit fructose, among others. Sources include several online publications and food product labels.
Your Thyroid Needs Protection! Natural Awakenings Detoxiﬁed Iodine Can Provide the Protection You Need Almost everyone is routinely exposed to iodine-depleting radiation emitted by cell phones, WI-FI and microwave ovens. Proper iodine supplementation with a high-quality product like Natural Awakenings Detoxified Iodine can prevent harm by protecting the thyroid and restoring proper hormone production. Iodine replacement has been reported to give relief from: • Depression • Weight Gain • Fibromyalgia • Low Energy • Hypothyroidism • Hyperthyroidism • Radiation • Bacteria & Viruses
Don’t delay, order yours today! Available only at:
NAWebstore.com Or call: 888-822-0246
4-6 week supply SPECIAL SHIPPING $5•up to 8 bottles
Shop Natural Awakenings’ Online Webstore for More Special, Natural Products natural awakenings
naturalpet Conventional & Holistic Veterinary Medicine Traditional Chinese Medicine for Pets
FAT FIGHT Like Us, Pets Must Eat Right and Keep Moving by Dr. Shawn Messonnier
Kathleen Stryeski, DVM
609-737-2800 Acupuncture for dogs, cats & rabbits Veterinary Herbal Medicine Food Therapy and Home-Cooking consults Well and Sick Pet Exams In-house Lab Work House Calls available in Mercer and Bucks County
Located in The Shoppes at Pennington (21 Route 31 N) Pennington, NJ 08534 Open Mon. - Wed., Fri., 9-7 p.m. & Sat. 9-2 p.m.
It’s nice to just embrace the natural beauty within you. ~Victoria Justice
609-235-9030 Solutions for Healthy Living 28
Mercer County, NJ
besity, a severe and debilitating illness, is the most common nutritional disease in both animals and people. The latest survey of 121 veterinarians in 36 states by the Association for Pet Obesity Prevention (APOP) and corroborating American Veterinarian Medical Association data reveal we have 80 million fat cats and obese dogs; that’s more than 58 percent of dogs and 52 percent of domesticated cats. “Pet obesity remains the leading health threat to our nation’s pets,” says Dr. Ernie Ward, APOP’s founder, from the organization’s headquarters in Calabash, North Carolina. Current medical consensus states that an animal is obese if it weighs at least 15 percent more than its ideal weight. But looking at body composition is more accurate, based on measurements top-tobottom and side-to-side and depth to the ribs and spine.
Animals aren’t born fat. Obesity results from too many calories in food, snacks and treats, paired with a lack of aerobic exercise. People may believe they are showing love
by rewarding begging with treats, but they actually may be slowly killing their companions with kindness, putting them on a path toward painful and costly medical problems. These can include cancer, cardiac problems, complications from drug therapy, difficulty breathing, heat intolerance, hypertension, intervertebral disk disease, orthopedic conditions (including arthritis), lethargy and ruptured ligaments. Also, because excess body fat first deposits in the cavities of the chest and abdomen and under the skin, hypothyroidism and diabetes mellitus can develop, so screen overweight animals for these disorders prior to treatment for obesity. Tackling obesity involves restricting calories and increasing the metabolic rate with a controlled exercise program. Diet and exercise are the two most vital factors in fighting fat.
Simply switching to a store-bought “lite” pet food is inadequate because many are designed to maintain, not lose, weight. Also, many products contain chemicals, byproducts and unhealthy fillers that are contrary to a holistic program.
A homemade restricted-calorie diet is the best choice for obese animals. The second is a processed “obesitymanagement” diet available through veterinarians, although many of these also contain chemicals, byproducts and fillers. Such diets can be used to attain the target weight, and then replaced with a homemade maintenance diet. Foods high in fiber work well for shedding pounds because they increase metabolism. Vegetable fiber decreases fat and glucose absorption. Fluctuating glucose levels cause greater insulin release that can lead to diabetes; because insulin is needed for fat storage, low, stable levels are preferred. Fiber also binds to fat in the intestinal tract and increases the movement of digested food through the intestines.
Several natural therapies may be helpful for treating animal obesity. These include herbs such as cayenne, ginger and mustard; white bean extract; chromium; carnitine; hydroxycitric acid (HCA); epigallocatechin gallate (EGCG); and coenzyme Q10. All have been widely used with variable success,
Among owners of chubby pets, 45 percent believe their dog or cat is of a normal weight. ~ Association for Pet Obesity Prevention although not yet thoroughly researched or clinically proven. A supplement called Vetri-Lean appears promising. Based on a white bean extract, it has cut starch digestion by up to 75 percent in the company’s clinical tests. The formula also has EGCG from green tea extract to boost metabolism, inhibit carbohydratedigesting enzymes and help maintain normal blood insulin levels, all to help dissolve fat and control appetite. Chromium polynicotinate, another ingredient, also helps to curb appetite, build muscles and reduce fat.
Exercise is Key
As with humans, a regular program of supervised exercise is essential to pet health. Experience shows that it must be combined with a diet and supplement plan to achieve maximum results for overweight pets. Along with burning off excess calories, even mild exer-
Powerful, Natural Pain Relief with Dr. Emu’s Rx for Pain 4-oz Spray Bottle just $19.95
cise works to reduce hunger, improve muscle strength and aerobic capacity and improve functioning of organs. Plus, as veterinarians further attest, the activity is mentally stimulating for both animals and guardians, while decreasing behavioral problems. There is no one best exercise program for every animal; a sensible plan must be personalized to needs and abilities. Consult a veterinarian to determine the best regimen. As always, prevention is better than a cure, so staying alert to signs of additional pounds and keeping an animal from becoming obese in the first place is optimum. Dr. Shawn Messonier has authored The Arthritis Solution for Dogs, 8 Weeks to a Healthy Dog, and the award-winning Natural Health Bible for Dogs & Cats. His Paws & Claws Animal Hospital is located in Plano, TX. Find helpful tips at PetCareNaturally.com.
We do it all While alWays offering you “green options”
From Top To Bottom, In & Out
We repair, install or replace: doors, all types of tiles, hardwood, carpeting, molding, rotted wood, sheetrock, pavers and decks. Powerwashing • Prime & Paint • Water Proofing Finish Basements • Kitchen & Bath Remodeling
RemembeR “We do it all” so you don’t have to! and yes, we even clean windows, change batteries & light bulbs! no job too big... no job too small We Do it all!!
NAWebstore.com or call: 888-822-0246
* SPECIAL SHIPPING
5•up to 8 bottles
Shop NAWebstore.com for other natural products
We do it all
home improvements & Repairs Newe
Phon er! Numb
Call, text or email us today for a Free estimate
609-851-1753 • WeDoItAll4U2@gmail.com LIC #13VH06769500 • Insured
Get Published in Natural Awakenings!
Schools Go Green Homework, Lunch, Buses Get an Eco-Makeover
We encourage and welcome participation by experts in our community.
by Avery Mack
Local articles are what make Natural Awakenings a community resource for naturally healthy and sustainable living... for everyone. We want our readers to get to know you. Submitting editorial for one or more of our departments provides you with the opportunity to share knowledge and bring focus to your business and/or practice. For details, editorial and styling guidelines, contact us. We’re here to help!
Contact us directly at: 609-249-9044
Mercer County, NJ
With paperless homework, bookless backpacks, zero waste lunches, plastic-free filtered water and classrooms without walls, today’s parents and teachers are bringing eco-friendly ways to schools and giving students an early appreciation of the importance of environmental health.
oing green goes both ways— home to school and school to home. Alysia Reiner, an actress and eco-advocate from New York’s Harlem neighborhood, became involved with the Bank Street School for Children when her daughter enrolled at age 3. “I’m green at home, so in my mind her school had to be green, too. With no programs in place, I made suggestions, which got me elected co-chair of the green committee,” says Reiner, with a smile. “Today, we have a school-wide composting program serving 1,500 students that has reduced previous levels of food waste by 75 percent. To raise awareness and funds to support it, we sold reusable snack sacks, stainless steel water bottles and home composting bags.” An innovative chef focuses on organic foods with vegetarian options for school lunches. The next step is a rooftop garden. When Sheila Hageman, an author, teacher and public speaker living in Mil-
ford, Connecticut, first read the memo requesting garbage-free lunches for her three children at the New England School-Montessori, she couldn’t imagine packing food without the use of plastic wrap, sandwich bags or paper napkins, but, “Now, it’s no big deal,” she says. “I use glass containers and cloth napkins. The kids eat better quality food. It costs less, too, because prepackaged snacks are out.” She notes that the governing rule is one protein, one fruit and one vegetable. The school even has a natural composter—a class guinea pig that loves to eat leftover veggies. Students often bring the first of their homegrown vegetables each season for show and tell in the classroom, where they normally eat lunch. It’s a neat way to avoid mass-produced food; the school has no cafeteria. “A little change becomes part of a lifestyle,” remarks Hageman. Oxbridge Academy of the Palm Beaches, for grades nine through 12, in West Palm Beach, Florida, provides a
near-paperless experience for students, all of which are issued computers. Homework is assigned, completed, graded and returned; tests are given and graded; report cards are sent and textbooks studied—all online. “Technology has created an atmosphere of modern education,” observes Teresa Thornton, Ph.D., the science teacher who spearheaded many of the school’s green initiatives. “We buy one set of print books, since not all students learn the same way. But e-books can be easily updated electronically each year, saving the educational costs of outdated materials and financial costs of replacement. By the end of the year, they know how to use PowerPoint, Excel, Word and statistics programs to organize and analyze information.” In Pittsburgh, Chatham University follows the example of eco-pioneer and Silent Spring author Rachel Carson, a class of 1929 alumna, to preserve, maintain and restore nature. With the
goal to be carbon neutral by 2025, sustainability becomes part of every decision. The Chatham Eastside facility, located in a revitalization area, reclaimed a former manufacturing complex. “We are the first school in Pennsylvania to have a solar hot water system,” says Mary Whitney, the school’s sustainability coordinator. “Bottled water was banned in 2011 and filtered water stations provide free refills for stainless steel bottles. The rent-a-bike program is especially popular with international students.” The two campus Zipcars, a Honda Insight and Scion xD, shared by students, can be reserved for a fee. Students also ride free on public transportation. In Tennessee, Ivy Academy Chattanooga strives to integrate nature into every class. “In geometry, for example, students use a protractor to measure the angle of leaves or the photo of a flower for a mapping exercise,” says Executive Director Angie Markum. “Because
we are located next to 4,000 acres of forest, we can often teach classes outdoors. We also work with the region’s forestry division to treat diseased hemlocks and monitor growth, then upload the information to the Smithsonian.” Classes tend to be linked together. Daily hikes improve fitness and emphasize how alternative means of travel reduce the harmful impacts of burning fossil fuels. To get to school, many students walk while several teachers run up to 10 miles. Also in Chattanooga, at the Calvin Donaldson Environmental Science Academy, students gain the knowledge and experience to extend the difference they make beyond greening their school. Anne Vilen, a designer for expeditionary learning schools like Donaldson, says, “It’s empowering for students to discover they can make a real impact.” Connect with Avery Mack via AveryMack@Mindspring.com.
Pre-K to College Eco-Lessons n San Francisco was the first city in the nation to put green bins in school cafeterias. Currently, more than 85 percent of its schools participate in SF Environment’s Food to Flowers! lunchroom composting program. Leftover food and empty milk cartons are turned into compost, and then sold to area farmers. Schools can receive free compost for their own gardens. n The Alliance to Save Energy, a Washington, D.C.-based nonprofit, conducts a PowerSave Schools Program that teaches kids how to conduct energy audits at school and home. Participating schools typically realize 5 to 15 percent reductions in energy costs, and students learn math and science skills. n The National Wildlife Federation shows K–12 students how they can actively support nature by establishing schoolyard wildlife habitats. Pupils evaluate the environment, make a plan and then implement it. They can grow food and create shelter for wildlife such as bird feeders and baths and observe
the results. A habitat can be as small as 20 square feet or as large as students are able to maintain. n Schools should be as clean as possible to prevent the spreading of germs, but traditional cleaning agents contain harmful chemicals. Makers of the ZONOsanitech machine attest that it kills nearly all common bacteria and viruses and meets U.S. Environmental Protection Agency standards. Using super oxygen (ozone) and less than eight ounces of water per day, the ZONO can clean and sanitize most types of school furniture and materials within 30 minutes, while drawing less than three cents worth of electricity. n “Studies show that 70 percent of ambient air pollution comes from diesel
emissions alone,” says Ron Halley, vice president of fleet and facilities at Student Transportation of America (STA), of Wall, New Jersey, with offices in America and Canada. “STA will have a fleet of more than 1,000 alternative-fueled school buses operating in California, Minnesota, Nebraska, Pennsylvania and Texas this coming school year.” Propane-powered buses emit virtually no particulate matter. STA estimates a savings of more than $2,600 per year for each bus with the use of propane; it historically costs 30 percent less than diesel fuel. Omaha, Nebraska public schools have 435 propanefueled buses, so the fuel and maintenance savings could exceed a million dollars annually. “Omaha Public Schools’ buses will also reduce carbon dioxide emissions by 2.3 million pounds a year,” says Halley.
The Allure of Confidence Supermodel Sarah DeAnna’s Universal Beauty Secrets by April Thompson
ongtime supermodel Sarah DeAnna believes in our ability to shape both our life—and our looks. Raised by a single mom in the small farm town of Jefferson, Oregon, DeAnna made her way to Los Angeles after putting herself through college, earning a degree in international business marketing from Oregon State University, in Corvallis. While she planned to pursue a graduate degree in business at the University of California, a chance meeting with a photographer at a Hollywood café instead launched her career as an international fashion model, realizing a childhood dream. This natural health trendsetter has since appeared in Vogue, Elle and Marie Claire, and walked the runway for such internationally renowned designers as Dolce & Gabbana, Versace and Stella McCartney. DeAnna credits her success to her commitment to modeling a healthy, balanced lifestyle. In her new book, Supermodel You, she debunks myths about modeling, fitness and beauty, explaining how beauty emanates from the inside out.
How does self-awareness bring out one’s natural beauty? Self-awareness starts with being aware of your actions and their effects. For example, if you’re not paying attention to what you eat and how you feel afterward, you won’t realize that your body may be sending you signals about the quality of what you’re eating. How you walk also affects your body in more ways than you realize. 32
Mercer County, NJ
Being alert to little things that may be throwing you off balance—like carrying more weight on one foot or turning a foot out when you walk—are small steps to developing self-awareness. When a Harvard University study informed a group of hotel housekeepers that didn’t consider themselves physically active that they were actually exercising all day long, they all lost weight. The only difference was their awareness of their work as exercise.
Why do you believe that models that follow less severe diets and workout regimens are better off? Restrictive extremes put enormous stress on your body, which is a leading cause of unhealthy weight gain. When I first started out, I didn’t know that I was eating too little and working out too much and too hard. Then my agent told me to ease my exercise and start eating some healthy fats again, which the body needs. When I stopped overdoing it, I both felt better and achieved my target weight. There isn’t any one kind of diet or exercise practice that’s right for everyone; it’s all about having a positive relationship with food and your body.
What are some of your favorite tips for getting a good night’s sleep? I make sleep a priority, even if it means missing out on late night fun. Tune in to what is keeping you awake, whether it’s what you are reading, watching or
eating before bedtime, and change it. Creating a sleep ritual is helpful; I light candles and lower music in the house to wind down long before when I want to be asleep.
How do models manage to look like a million bucks on a modest income while they await their big break? Confidence is the most beautiful thing. Good posture makes you look thinner and better-looking. It’s not the number of pounds that matter; you know before you step on the scale if you are happy with the way you look and feel. As for fashion, it’s not just what you wear, but how you wear it. How clothes fit is important. We all have different shapes, and even models will have “muffin tops” if the pants aren’t hitting their hips in the right place. Rather than focus on the size, focus on how a garment looks on you.
You’ve been told that you aren’t “commercially beautiful”. How can each of us reframe the way we think about our own appeal? I’m sometimes told I’m too edgylooking or too strong-featured. But as my agent says, if everyone liked me, I would just be ordinary. You need to love whatever is different about you. Cindy Crawford has a noticeable mole; Tyra Banks has a large forehead. These models turned such “flaws” into personal trademarks that set them apart.
The industry can be unkind to older models. What lessons have you learned from watching your predecessors? The modeling business is finally realizing that society wants to see more natural-looking women, so they are bringing back the older supermodels, and they look amazing. We are even seeing models in their 80s now as an awesome positive representation of older women. It’s all about having a positive outlook and embracing who and what you are. Connect with freelance writer April Thompson at AprilWrites.com.
What Peace Means to Children The World We All Need by Kids for Peace
Peace isâ€Ś a wish that grows around the world everyone feeling music in their hearts everyone having someone to love everyone knowing they are in a safe place everyone knowing they are beautiful inside and out singing together making art and sharing it with others growing a garden, planting a tree protecting animals
being kissed goodnight every child having a family every child having a ball to play with at least one hug a day a warm bed to dream in the angel in my heart using your voice for good treating others as you wish to be treated sending all soldiers home to their families people shaking hands keeping our world safe knowing anything is possible
getting Dorothy back home everyone playing sports instead of going to war happiness for all, peace on Earth and pizza for all people
goodness laughter love meditating nature the beauty that surrounds the world
Kids for Peace Pledge I pledge to use my words to speak in a kind way. I pledge to help others as I go throughout my day. I pledge to care for our Earth with my healing heart and hands. I pledge to respect people in each and every land. I pledge to join together as we unite the big and small. I pledge to do my part to create peace for one and all. Contributions are by children ages 5 to 11. For more information, visit KidsForPeaceGlobal.org.
Follow our Natural Awakenings page on Facebook and weâ€™ll alert you of upcoming happenings and events.
having fun and being kind helping people in need everyone having an education everyone having good food
Find us at NaturalAwakeningsMercerCounty
Honoring the United Nationsâ€™ International Day of Peace, September 21
Facebook is a registered trademark of Facebook, Inc.
calendarofevents NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email Calendar@NAMercer.com for guidelines and to submit entries.
Thursday, September 5
J. Bromley, Mercer County Horticulturist, will be on hand to answer your garden questions. Mercer Educational Gardens, 431A Federal City Rd, Pennington. 609-989-6830.
Monday, September 9
Free demonstration of Zumbini, where the science of child development meets the magic of Zumba. Zumbini lets caregivers and children move, sing and learn together.
September 5 • 9:30-10am Must pre-register. Viva Ballroom Dance Studio 1891 Brunswick Av, Lawrenceville Call Stephanie
609-954-9067 Pontoon Boat Nature Tour – 1-2:30pm. Mercer County Lake, Mercer County Park. Join experienced naturalist and marina staff for Pontoon boat nature tour. Cost $10/5, Adults/Seniors and children under 12. 609-448-4004.
Pre-Natal Yoga 4 Week Class – 7:15-8:15pm. Exercise with a certified prenatal yoga instructor in a class that encourages flexibility, endurance and strength through physical poses. This specialized class for expectant mothers can help you meet and bond with other pregnant women and prepare for the journey of being a new parent. No prior yoga experience needed. Please bring a yoga mat. Cost $40. RWJ Fitness & Wellness Center, 3100 Quakerbridge Rd, Hamilton. 609-584-5900.
Tuesday, September 10 Zumbini – 9:30-10am. See September 5 listing. Lawrenceville.
Guided Aromatic Meditation – 7-8pm. Develop relaxed awareness and clarity with meditative aromatic essences. Focus will be guided using breath, aroma, and intention attuning to the deepest level of being. Gemma Bianchi aromatherapist. Cost $10. RWJ Fitness & Wellness Center, 3100 Quakerbridge Rd, Hamilton. 609-584-5900.
Reiki Level 1 Certification – 10am-6pm. Receive certification upon successful completion of this class taught by Pam Jones, RN. Cost $150. RWJ Fitness & Wellness Center, 3100 Quakerbridge Rd, Hamilton. 609-584-5900. Natural Herbal Blends Product Offering – 11am1pm. Natural Herbal Blends product introduction and adoption at Firefly Yoga, 2500 Brunswick Pike, Ste 200, Lawrenceville. 609-403-6679 or 609-954-9067. 11th Annual Insect Festival – 1-4pm. For children of all ages. Local naturalists and Master Gardeners will offer insect displays, games, crafts, bee dancing, a puppet show, mural painting and more. Hunt for insects in the meadow, watch worms produce compost, touch and hold beneficial insects, see butterfly metamorphosis, go on a hayride. Barbara
Mercer County, NJ
Canning Class – 11am-3pm. Howell Living History Farm, 70 Wooden’s Ln, Lambertville. Info: 609-737-3299.
Sunday, September 15 Annual SeptebmerFest – 11am-5pm. Rain date September 22. Crafts, vendors, food and fun. Veterans Park, Hamilton. 609-890-4028.
Monday, September 16 Pre-Natal Yoga 4 Week Class – 7:15-8:15pm. See September 9 listing. Hamilton.
Thursday, September 19 The 12 Principles Discussion – 7-8:30pm. Free, The Mercer Free School. The study of practical tools for creating true abundance in all the areas of your life. Explore how to use and understand the principles, agreements and concepts to improve all the aspects of life, from work and school, to family and with community. Lawrence Branch of Mercer County Library System, 2751 Brunswick Pike, Lawrenceville. For more information call Nobo Komagata at 609-403-2383, email email@example.com or visit The12Principles.blogspot.com. Free Health Screenings – 9am-1pm. Princeton HealthCare System in the West Windsor Community Farmers’ Market. Health professionals will offer free health screenings and information to area residents. West Windsor Community Farmers’ Market, Princeton Junction Train Station, Vaughn Drive Parking Lot (Alexander Road & Vaughn Drive), Princeton Junction.
Pontoon Boat Nature Tour – 1-2:30pm. See September 5 listing. Mercer County Park. Free Health Screenings – 9am-1pm. Princeton HealthCare System in the West Windsor Community Farmers’ Market. Health professionals will offer free health screenings and information to area residents. West Windsor Community Farmers’ Market, Princeton Junction Train Station, Vaughn Drive Parking Lot (Alexander Road & Vaughn Drive), Princeton Junction.
Rutgers Gardens Tour – 2-3pm. Free. Come see what is new at Rutgers Gardens on this introductory tour lead by our volunteer docents. Highlights include the Bamboo Forest, the Rain Garden and the Donald B. Lacey Display Garden. Rutgers Gardens, Hort Farm, 130 Log Cabin Rd, New Brunswick. 732-932-8451.
Saturday, September 21
Friday, September 6 Saturday, September 7
Saturday, September 14
Read & Pick Program: Chickens – 9:30-11am. An innovative program that combines hands on farm activity with your young child and listening to a story highlighting that area of the farm. Parents and young children (preschool to 8 years) are welcome to celebrate everything wonderful about chickens. Two books read about chickens and learn the many ways chickens are useful to humans. Cost $7/child. Registration requested. Terhune Orchards, 330 Cold Soil Rd, Princeton. Information: 609-924-2310. Experience Benefits Exercise and Weight Loss – 7-8:30pm. Free. This panel discussion kick-offs an eight-week fitness and wellness weight-loss program. Princeton Fitness & Wellness Center, Princeton North Shopping Center, 1255 State Rd, Princeton. 609-683-7888.
Wednesday, September 11
10th Annual Health Fair – Health professionals from Princeton HealthCare System will provide free information and health screenings. Princeton Fitness & Wellness Center, Princeton North Shopping Center, 1255 State Rd, Princeton. 609-683-7888.
markyourcalendar Natural Alternatives Seminar Learn about natural alternatives for all aspects of health and wellness. Natural practitioners are welcome to bring literature and speak briefly.
September 21 • 10am-12pm Cost: $10/$15 Advance/Door
Zumbini – 10:45-11:15am. See September 5 listing. Lawrenceville.
Practitioners must register. Products for sale.
Simple Suppers: A Healthy Way to Dine – 6-7pm. Get recipes that fit into most meal plans or demonstrate healthy cooking habits. Registered dietician answers questions related to nutrition. Cost $10. RWJ Fitness & Wellness Center, 3100 Quakerbridge Rd, Hamilton. 609-584-5900.
Lawrence Community Center 295 Eggerts Crossing Rd, Lawrence
Corn Shocking Class – 11am-3pm. Howell Living History Farm, 70 Wooden’s Ln, Lambertville. Info: 609-737-3299.
markyourcalendar Natural Herbal Blends Product Offering Natural Herbal Blends product introduction and adoption at DeLiteful Foods.
September 21 • 2-4pm Quakerbridge Village Commons 4110 Quakerbridge Rd, Lawrenceville
609-799-7756 or 609-954-9067
Sunday, September 22
departments inspiration healthykids fitbody greenliving healingways naturalpet
wisewords consciouseating healthbriefs globalbriefs ecotips
Natural Herbal Blends Product Offering – 4pm and 6pm. Natural Herbal Blends product introduction and adoption at Melz Salon, 2687 Main St, Lawrenceville. 609-512-1765 or 609-954-9067.
Monday, September 23 Pre-Natal Yoga 4 Week Class – 7:15-8:15pm. See September 9 listing. Hamilton.
Wednesday, September 25 Reiki Sharing Evening – 7-9pm. Trained practitioners are invited to share Reiki with each other. Bring a pillow and a small sheet and blanket. Cost $5. RWJ Fitness & Wellness Center, 3100 Quakerbridge Rd, Hamilton. 609-584-5900.
Friday, September 27 Journey of the Broken Heart Grief Workshop – Call 855-97-GRIEF for details. Location: Princeton Forrestal Marriott, 100 College Rd, Princeton.
Saturday, September 28 Fall Tillage Wagon Tour – 11am-3pm. Howell Living History Farm, 70 Wooden’s Ln, Lambertville. Info: 609-737-3299. Rutgers Gardens Tour – 2-3pm. Free. Come see what is new at Rutgers Gardens on this introductory tour lead by our volunteer docents. Highlights include the Bamboo Forest, the Rain Garden and the Donald B. Lacey Display Garden. Rutgers Gardens, Hort Farm, 130 Log Cabin Rd, New Brunswick. 732-932-8451.
themes OCTOBER environment plus: energy therapy NOVEMBER personal growth plus: mindfulness DECEMBER awakening humanity plus: holiday themes
Reiki Level II Certification – 10am-6pm. To deepen the effect and experience of Reiki, students learn the use of three symbols and how to access Reiki for distance healing. Pam Jones, RN. Pre-requisite: Reiki Level I training and certification. Cost $150. RWJ Fitness & Wellness Center, 3100 Quakerbridge Rd, Hamilton. 609-584-5900. Journey of the Broken Heart Grief Workshop – See September 27 listing. Princeton.
Sunday, September 29 Journey of the Broken Heart Grief Workshop – See September 27 listing. Princeton.
Monday, September 30 Pre-Natal Yoga 4 Week Class – 7:15-8:15pm. See September 9 listing. Hamilton.
TURN YOUR PASSION INTO A BUSINESS Own a Natural Awakenings Magazine! • Low Investment • No Experience Needed • Great Support Team with Complete Training • Work from Home • Online Marketing Tools • Meaningful New Career
As a Natural Awakenings publisher, you can enjoy learning about healthy and joyous living while working from your home and earn a good income doing something you love! Your magazine will help thousands of readers to make positive changes in their lives, while promoting local practitioners and providers of natural, Earth-friendly lifestyles. You will be creating a healthier community while building your own financial security. No publishing experience is necessary. You’ll work for yourself but not by yourself. We offer a complete training and support system that allows you to successfully publish your own magazine. Be part of a dynamic franchised publishing network that is helping to transform the way we live and care for ourselves. Now available in Spanish as well. To determine if owning a Natural Awakenings is right for you and your target community, call us for a free consultation at:
Mercer County,NaturalAwakeningsMag.com NJ NAMercer.com
Phenomenal Monthly Circulation Growth Since 1994. Now with 3.8 Million Monthly Readers in: • • • • • • • • • • • • • • • • • • • • • • • • • • • • •
Birmingham, AL Huntsville, AL Mobile/Baldwin, AL* Little Rock/Hot Spg., AR* Phoenix, AZ Tucson, AZ East Bay Area, CA Los Angeles, CA* San Diego, CA Denver/Boulder, CO Fairfield County, CT Hartford, CT New Haven/ Middlesex, CT Washington, DC Daytona/Volusia/ Flagler, FL NW FL Emerald Coast Ft. Lauderdale, FL Jacksonville/St. Aug., FL Melbourne/Vero, FL Miami & Florida Keys Naples/Ft. Myers, FL North Central FL* Orlando, FL Palm Beach, FL Peace River, FL Sarasota, FL Tampa/St. Pete., FL FL’s Treasure Coast Atlanta, GA
• • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •
Western NC/No., GA • Central OH Chicago No. Shore, IL • Cincinnati, OH Indianapolis, IN • Oklahoma City, OK Louisville-Metro, KY* • Portland, OR* Lafayette, LA • Bucks/Montgomery New Orleans, LA Counties, PA Boston, MA • Harrisburg, PA Western, MA • Lancaster, PA Ann Arbor, MI • Lehigh Valley, PA Grand Rapids, MI • Pocono, PA/ East Michigan Warren County, NJ Wayne County, MI • Rhode Island Minneapolis, MN • Charleston, SC Asheville, NC* • Columbia, SC Charlotte, NC • Grand Strand, SC* Triangle, NC • Greenville, SC* Central, NJ • Chattanooga, TN Hudson County, NJ • Knoxville, TN Mercer County, NJ • Memphis, TN Monmouth/Ocean, NJ • Nashville, TN North NJ • Austin, TX* North Central NJ • Dallas, TX South NJ* • Dallas/FW Metro N Santa Fe/Abq., NM • Houston, TX* Las Vegas, NV • San Antonio, TX Albany, NY • Richmond, VA Central NY • Southwestern VA Long Isand, NY • Seattle, WA Manhattan, NY • Madison, WI* Rockland/Orange, NY • Milwaukee, WI Westchester/ • Puerto Rico Putnam Co’s., NY *Existing magazines for sale
ongoingevents NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email Calendar@NAMercer.com for guidelines and to submit entries. Discover the Serenity of T’ai Chih – Discover the Serenity of T’ai Chi Chih (Joy thru Movement Class) in Bordentown. Need better balance, concerned about high blood pressure, quality sleep a challenge? Join us. To register call Siobhan at 609-752-1048.
monday Rise to the Task Free Dinner – 4-5:30pm. Free community dinner. First Presbyterian Church of Hightstown, 320 N Main St, Hightstown. For more info contact Rise office at 609-443-4464.
Breast Cancer Support Group – 6-7:30pm. 3rd Tues. No registration required walk-ins welcome. UMCP Breast Health Center, 300B PrincetonHightstown Rd, East Windsor Medical Commons 2, East Windsor.
Discover the Serenity of T’ai Chih – 8:30, 10:30am and 1:30pm. Discover the Serenity of T’ai Chi Chih (Joy thru Movement Class) in Bucks County at 3 locations (Newtown, Langhorne and Morrisville.) Need better balance, concerned about high blood pressure, quality sleep a challenge? Join us. To register call Siobhan at 609-752-1048.
Discover the Serenity of T’ai Chih – 6:30pm. Discover the Serenity of T’ai Chi Chih (Joy thru Movement Class). Need better balance, concerned about high blood pressure, quality sleep a challenge? Join class at VFW, 77 Christine Ave, Hamilton. For more information, additional locations, & to learn how to save on class fee, contact Siobhan at 609-752-1048.
tuesday Discover the Serenity of T’ai Chih – 6:30pm. Discover the Serenity of T’ai Chi Chih (Joy thru Movement Class). Need better balance, concerned about high blood pressure, quality sleep a challenge? Join class at American Legion, 2 Meadowbrook Ln, New Egypt. For more information, additional locations & to learn how to save on class fee, contact Siobhan at 609-752-1048. Warm Vinyasa Flow Yoga – 7:15-8am. Call Christine at 609-789-8188. Trenton.
wednesday Discover the Serenity of T’ai Chih – 8:45am. Discover the Serenity of T’ai Chi Chih (Joy thru Movement Class). Need better balance, concerned about high blood pressure, quality sleep a challenge? Join class at Energy for Healing, 4446 Main St, Kingston. For more information, additional locations, & to learn how to save on class fee, contact Siobhan at 609-752-1048. Bright Beginnings – 10:30-11:30am. This informative, relaxed group is for parents and caregivers of infants. Each week focuses on a different topic of interest to new parents, and guest speakers are occasionally featured. Infants and children under 4 years of age are welcome to attend with the parent or caregiver. $5 payable at door. Princeton Fitness & Wellness Center, Princeton North Shopping Center, 1225 State Rd, Princeton. 609-683-7888.
thursday Warm Vinyasa Flow Yoga – 7:15-8am. Call Christine at 609-789-8188. Trenton. 4 Mom’s Networking Hour – 1-2pm. Weekly parenting topics with RWJ Hamilton experts and sharing with other moms. RWJ Hamilton Center for Health & Wellness, 1 Hamilton Health Place, Hamilton. 609-584-5900. CPAP Workshop – 6pm. 3rd Thurs. Free workshop provided by the Sleep Care Center for patients with sleep disorders. A respiratory therapist will provide CPAP education, adjust CPAP pressures, refit masks and discuss the importance of CPAP/BiPAP usage. RWJ Hamilton Center for Health & Wellness, 1 Hamilton Health Place, Hamilton. 609-584-6681. Meditation Group – 6:45-8:15pm. Free. This group consists of mutually supporting students of meditation, who are willing to share their practice and pursue their wellness without a “teacher.” Lawrence Community Center, 295 Eggerts Crossing Rd., Lawrenceville. Info: Nobo Komogata 609-403-2383, email firstname.lastname@example.org or mfs.insi2.org/meditation.
friday Breastfeeding Support Group – 11am-12pm. Expectant parents will learn about the benefits of breastfeeding, getting started, positioning, nutrition, pumping and avoiding common problems. Facilitated by Lactation Consultant. Free. PHC Community Education & Outreach Program, 731 Alexander Rd, Ste 3, Princeton. 888-897-8979.
Soup Kitchen – 4:30-6pm. 3rd Sat. Volunteers arrive at 3pm. Free hot meal served. VFW Post 5700, 140 Dutch Neck Rd, Hightstown. Information: Adrenne 609-336-7260. SPOT (Safe Place for our Tweens) – 7-10pm. 1st Sat. Allows 9-12-year-old youngsters to “hang out” at the YMCA under the supervision of trained YMCA staff. Basketball, indoor soccer, music, karaoke, swimming, access to the wellness center, video games in our Youth Interactive Center and the snack stand are offered. A Hamilton Area YMCA Membership is not required for participation. Dress comfortably for the activities you wish to participate in. 1315 Whitehorse Mercerville Rd, Hamilton. 609-581-9622 x 21103.
classifieds To place a Classified Listing, email listing to LDBeveridge@NAMercer.com. Must be received by the 10th of the month prior to publication. Pre-pay $1/word, 20-word minimum. FOR RENT WELLNESS CENTER RENTAL SPACE – Rental space available in Princeton Wellness hub, the Wellness Loft, located next to Whole Earth Center. Great downtown spot, parking, clean, bright, and beautiful. Ideal for therapist, bodyworkers, etc. Join our team of Chiropractors, Hypnotist, Reflexologist, Massage therapist and more. Contact Dr. Jodi Dinnerman at 908-399-3499. WELLNESS SPACE SUB-LEASE AVAILABLE – Clinton. Joint marketing opportunity with busy practice. For more information email UHealU@ gmail.com.
communityresourceguide Connecting you to the leaders in natural healthcare and green living in our community. To be included, email LDBeveridge@NAMercer.com or call 609-249-9044 to request our media kit.
PURE FITNESS 24
Jim Slaymaker, L.Ac
405 Rte 130 N, East Windsor 609-616-2281 Jim@Acupuncture2Heal.com Acupuncture2Heal.com Schedule a complimentary consultation and learn how Traditional Chinese Medicine can safely and effectively relieve chronic pain and stress, restore sleep, boost energy, promote healthy digestion, and support OBGYN issues. Experienced Practitioner since 2004. See ad, page 19.
BODYWORK Siobhan Hutchinson, MA
Holistic Health Practitioner 609-752-1048 NextStepStrategiesllc.com Siobhan@NextStepStrategiesllc.com Enhance balance of Body/Mind/ Spirit through Tâ€™ai Chi Chih, Seijaku, Qigong, Reiki and Donna Eden Energy. Clients can choose classes or personalized one-onone sessions for deep relaxation and reducing the effects of stress. See ad, page 17.
CHIROPRACTIC Johnson Chiropractic Center Dr. Adam Johnson 315 Forsgate Drive, Monroe 732-521-0679 JohnsonChiroCenter.com
COUNSELING Center for Grief Services Dr. Norma Bowe Dr. Norman Travis 855-97-GRIEF CenterForGriefServices.com
Center for Grief Services specializes in grief treatment. Workshops and individual therapy options available. See ad, page 9.
Mercer County, NJ
Sheena Potts 141 Walnford Rd, Allentown 609-286-8502 PureFitness24.com Achieve the results you never thought possible. Specializing in Kettlebell, TRX and bodyweight combo classes, mobility and balance classes, Functional Movement Screen, individual personal training, semi-private personal training and small group training. See ad, page 17.
HOLISTIC DENTISTS PRINCETON CENTER FOR DENTAL AESTHETICS Dr. Ruxandra Balescu, DMD Dr. Kirk Huckel, DMD, FAGD 11 Chambers St, Princeton 609-924-1414 PrincetonDentist.com
We offer a unique approach to the health care of the mouth based on a holistic understanding of the whole body. Please contact us to learn how we can serve your needs. See ad, page 11.
HYPNOSIS prism hypnosiS Dr. Ira Weiner 609-235-9030 PrismHypnosis.com
Dr. Johnson uses a whole person approach to wellness looking for underlying causes of any disturbance or disruption and makes whatever interventions and lifestyle adjustments that would optimize the conditions for normal function, accelerating or maintaining your journey to good health.
Do you smoke, feel stressed or in pain, crack under pressure, or want to break unhealthy habits? Contact us and visit our website for healthful solutions that work. See ad, page 28.
MUSIC THERAPY NoteAble Measures Music Therapy, LLC 114 Straube Center Blvd Suite K-1, 10, Box H-12, Pennington Info@NoteAbleMeasures.com NoteAbleMeasures.com
Providing music therapy services to people who wish to use music as a means to maintain health and wellness, or for those who need extra support.
NATURAL SERVICES BLACK FOREST ACRES
Trudy Ringwald Country Herbalist & Certified Reboundologist 553 Rte 130 N, East Windsor 1100 Rte 33, Hamilton 609-448-4885/609-586-6187 BlackForestAcres.Net Two locations for the natural connection to live well and eat right. Natural and organic foods, vitamins, supplements, groceries and most important, free consultation.
NUTRITION Nutritional Consultant Claire Gutierrez 194 N Harrison St, Princeton 609-799-3089 Claire@VisanoConsulting.com VisanoConsulting.com
Let me help analyze your current diet thru nutritional assessment and assist you in making necessary adjustments and modifications to eventually achieve optimal health.
REGENERATIVE MEDICINE EDWARD MAGAZINER, M.D.
2186 Rte 27, STE 2D, North Brunswick 877-817-3273 PainandSpineCare.com Dr. Magaziner has dedicated his career to helping people with pain and musculoskeletal injuries using state-of-the-art and innovative pain management treatments including Platelet Rich Plasma, Stem Cell Therapy and Prolotherapy to alleviate these problems. See ad, page 2.
YOGA Higher Power Yoga Studio 439 S Broad St, Trenton 101 S Warren St, Trenton 609-789-8188 HigherPowerYoga.net
Two locations offering drop-in classes suitable for all levels and private lessons. Classes and workshops include Yoga Basics, Natural Beauty, Meditation and Continuing Education for Yoga Teachers.
Are You Ready To Meet Your Soul Mate? J oin the largest database of health-conscious, ecominded, spiritual singles now and manifest an extraordinary relationship!
From Fancy to Fashion
Carrying Girls Sizes: New Born - 16 Boys: New Born - 7
Experience Shopping with our
Signature Customer Service We Specialize in Christening & Communion Attire for both Girls & Boys Check Out our NEW Online Store!
Join for FREE at NaturalAwakeningsSingles.com
Juliannas-Closet.com 609-448-3887 • 1240 Route 130 S • Robbinsville
Offering gluten-Free & Whole Wheat Pasta
1240 Rt. 130, Robbinsville (Located in Bottoni Plaza)
Private Banquet Room available
now accepting reservations for Mother’s day - May 12th WedneSday nightS
Kids Eat Free with adult purchase.
thuRSday PaSta night $10 Choose from ten pasta dinners Includes bread and salad. dine-in restaurant section only. not valid with other offers.
(accommodates up to 100 guests)
“Come Taste a Little Bit of Italy”
try our delicious home-made meatballs in our signature pasta dish Rigatoni Ripi, or our nostalgic dishes like tripe and Baccala Salad. Complete your meal with home-made tiramisu.
15 % Off Monday & tuesday
dine-in restaurant section only and mention this ad, not valid on parties of 8 or more and other offers
WE ALL HAVE TO DO OUR PART TO COUNTER CLIMATE CHANGE Advertising in Natural Awakenings expands your impact
Be a part of our October Environment Edition
Contact us at:
Mercer County, NJ