Natural Awakenings South Jersey November 2021 Issue

HEALTHY

LIVING

HEALTHY

PLANET

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MY GRATITUDE ATTITUDE NOVEMBER 2021 | SOUTH JERSEY | NASOUTHJERSEY.COM

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FROM THE PUBLISHER

"Gratitude, like faith, is a muscle.

The more you use it, the stronger it grows, and the more power you have Owner/Publisher Shae Marcus to use it on your behalf. If you do not Bookkeeper Kristin Kelly practice gratefulness, its bene Communications Nancy Seigle Editors Theresa Archer faction will go unnoticed, and your Sara Gurgen capacity to draw on its gifts will be

Randy Kambic diminished."

Design & Production Suzzanne M. Siegel ~Alan Cohen

Contributing Writers Sheila Julson

SOUTH JERSEY EDITION

Jaycee Miller Matt Preston November is National Gratitude Month,

Gina Saka

Sales & Marketing Dana Larkin which makes sense with Thanksgiving

Social Media Kristy Mayer being celebrated at the end of this

CONTACT US Sales: 856-797-2227 NASJMarketing@gmail.com Publishing/Editing: 230 N. Maple Ave. Ste. B1 #302 Marlton, NJ 08053 Ph: 856-797-2227 Publisher@NASouthJersey.com NASouthJersey.com

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Check with a healthcare professional regarding the appropriate use of any treatment.

Brian Gilmartin with Shae Marcus, Publisher month—hard to believe that turkey/ Tofurky day is just around the corner! While it’s certainly wonderful to have an entire month, and a very special day, dedicated to thankfulness, I’ve found that practicing gratitude year round does wonders for my well-being.

Gratitude is a reoccurring word in my daily affirmations. I often wake up and place a hand on my heart and start my day being grateful for all I have in life. I take a deep breath and exhale with specific intentions for the universe. I honor how grateful I am to be healthy; to have happy, healthy children; to be surrounded by love; and to have a career I cherish.

Then my day is off to the chaotic rush of getting the kids to school, gym, emails, meetings, animal rescue, kids’ sports, and the list goes on and on. At the end of the day, I ask myself, “Did I stop and enjoy the little things in life? Did I remember to tell my kids I love them, tell my partner I appreciate all he does or call a friend ‘just because’?” Some days I feel are epic fails—that I blinked and the day was over, and I can’t remember if I ate lunch.

But most days, I smile and am able to say, “Yes, I took a minute to say ‘I love you’ to my kids, to call my friend or give a big hug to my partner.”

The older I get, the more I realize that it’s the moments like these that matter most in life.

If we just live in the chaos and mad rush all the time, and don’t stop to take stock of all that we have to be appreciative of and show our appreciation, our mental health, not to mention our physical health, will suffer.

Given just how important gratitude is, I thought it would be a good idea to have members of the incredible South Jersey Natural Awakenings team share their thoughts about it with readers. I really hope you enjoy our gratitude feature, along with the array of other great local and national articles.

I’m grateful for you—our loyal readers—and am grateful for our advertisers that help make this magazine possible!

Have a Happy Thanksgiving!

Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness

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| November 2021

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CONTENTS Natural Awakenings | South Jersey | November 2021 Issue

16

30

21

12

STRETCH LAB

Helps Keep South Jersey Moving

14

MY GRATITUDE ATTITUDE

SWAPS THAT CAN MAKE THANKSGIVING DINNER HEALTHIER

EAT WELL TO FEEL WELL Thanksgiving Fare That Boosts Mental Health

THE CAUSE OF DROWSINESS

After Thanksgiving

Moving Into Divine Energy

on the Healing Power of Medicinal Plants

26

MINDFULNESS FOR STRESSED TEENS

30

HEALTHY BRAIN STRATEGIES

How to Prevent Cognitive Decline 4

South Jersey Edition

for Good Mental Health

36

School Programs Teach Healthy Coping Skills

20

MAINTAIN YOUR PHYSICAL HEALTH

22

SACRED DANCE

16

32

42

NASouthJersey.com

DAVID CROW

40

THE HEALING POWER OF A HUG

42

HONORING THE LOSS OF A PET

Simple Ways to Grieve and Heal

Support the Small Businesses that Advertise in NASJ

DEPARTMENTS 6 8 10 12 13 16 22 26 28 30 36 40 42 46 50 51

news briefs health briefs global briefs business spotlight community spotlight conscious eating fit body healthy kids green living healing ways wise words inspiration natural pet calendars classifieds resource guide

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EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@NASouthJersey.com.

Deadline for editorial: the 12th of the month.

CALENDAR SUBMISSIONS Email Calendar Events to: Publisher@NASouthJersey.com.

Deadline for calendar: the 12th of the month.

REGIONAL MARKETS Advertise your products or services in multiple markets!

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Passionate about Your Total Wellness

P Steven Horvitz, D.O. Board Certified Family Practice

revention is the hallmark of good healthcare. As your proactive partner in health, I am devoted to helping you and your family stay healthy. At The Institute for Medical Wellness, we integrate traditional family care with holistic and complementary medicine to treat the whole person for a healthy heart, mind and body. Our balanced, caring approach empowers you to tap into your body’s natural ability to heal by addressing the root cause of illness – not just medicating symptoms.

We offer: • Direct Primary Care • Convenient, Same and Next day appointments • Compassionate, supportive, non-rushed Office Visits • Nutrition and Supplement Counseling • Paleo Diet and Lifestyle Counseling • Massage Therapy • Network of private medical and holistic health professionals

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NEWS BRIEFS

All-Inclusive Holistic Yoga Retreat— Listening with Our Hearts Explore mind, body and spirit at the Yoga Cape May annual Holistic Yoga Retreat from January 28 through 30 at the Marianist Retreat Center, in Cape May Point. The theme for this year’s retreat is Listening with Our Hearts. The retreat package includes a twonight stay with nutritious vegetarian meals.

This retreat can help participants deepen their experience with yoga and meditation, and connect deep within themselves to discover their true selves and find their paths to wholeness. Retreat-goers will experience guidance in various styles of yoga and meditation practices for all levels. There will also be a drum circle, so attendees should bring their drums or other percussion instruments.

Cost: $299 all inclusive. Space is limited; a nonrefundable $50 deposit is required to reserve a space. Location: 417 Yale Ave. For more information or to register, contact Karen Manette Bosna at 609-827-8886 or KBosna28@Yahoo.com. Also visit YogaCapeMay.com.

AngelicEnergetics Meditation Facilitator Joins Excitari Wellness Center Excitari Wellness Center, in Medford, recently welcomed Esther Phillips Clark, author, spiritual teacher and certified angelic practitioner, to their growing team of exceptional wellness providers. Clark conducts angel card readings and AngelicEnergetics meditations. She has dedicated her life to helping others, and her readings are a gentle way for adults and children to connect with their guardian angels.

Clark’s 60-minute AngelicEnergetics service is currently 50 percent off the regular price for new clients. It is an angelic energy healing method intended to assist clients in the restoration of their natural states of well-being. Her 30-minute angel card readings are acclaimed as being akin to entering into a warm conversation with a trusted friend.

Clark is presenting a free family event called A Special Thanksgiving Storytime at Excitari from 1 to 2 p.m. on November 21. Seating is limited.

Clark is the founder of two organizations—CelesEsther Phillips Clark tial Sentiments and Unicorn Tales LLC—and lives in Moorestown with her husband. She enjoys doing yoga, writing and gardening.

Location: 30 Jackson Rd., Ste. D-101. For more information, visit ExcitariWellness.com.

To schedule an appointment with Clark or to reserve a seat at her special event, visit Vagaro.com/ExcitariWellnessCenter.

When I started counting my blessings, my whole life turned around.

6

South Jersey Edition

Naturopathy Practice Offers High-Dose Vitamin C Infusions The Merchantville Medical Wellness Center (MMWC) recently added intravenous (IV) nutrition to its portfolio of offerings, which includes naturopathic and functional medicine, acupuncture, hydrotherapy, infrared sauna and tension/trauma release sessions.

IV nutrition therapy has recently caught the attention of wellness seekers, but it is more than just a trend. When administered intravenously, nutrients are delivered directly into the bloodstream, bypassing the digestive system. This allows the nutrients to be directly absorbed at the cellular level, offering maximum bio-availability. Simply stated, it is the most effective method of supplementation.

MMWC offers many standard wellness blends like immunity, antioxidant and hydration, but also therapeutic doses for disease and symptom management.

High-dose vitamin C, for example, delivers therapeutic value for oncology patients and is difficult to access in South Jersey, as many other wellness clinics will limit the dosing. This is what sets MMWC apart.

The medical staff at MMWC can customize nutrient combinations designed to target unique, individual conditions.

MMWC has gradually expanded into a full-service medical practice offering an alternative to conventional medicine. Lori Kitts, M.D., is the center’s medical director.

She is trained in both traditional and functional medicine, and works with patients to identify unique barriers to health and develop a personalized health plan that emphasizes prevention.

~Willie Nelson

Location: 5 W. Chestnut Ave. For more information or to schedule an appointment, visit MerchantvilleMedicalWellnessCenter.com.

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Boost Cognition with Green Tea Compound

mentatdgt /Pexels.com

A reduction of just 200 calories a day combined with aerobic exercise four times a week produced greater weight loss and better heart health in obese, sedentary adults than exercise alone or a 600-calorie reduction plus exercise, reports a new study in Circulation.

Researchers from the Wake Forest School of Medicine, in Winston-Salem, North Carolina, tested 160 adults ages 65 to 79. Those that combined exercise with 200 fewer calories a day lost 10 percent of their weight, about 20 pounds, over five months.

They had a 21 percent average increase in the aorta’s ability to expand and contract, a key indicator of heart health. Measures of aortic stiffness did not change significantly for the exercise-only group or the 600-calorie-reduction-plus-exercise group. Weight loss was similar for both calorie-reduction groups, even though one group consumed nearly three times fewer calories per day.

Boost Kids’ Learning Abilities with Exercise yulianto poitier/Pexels.com

The right kind of exercise can help kids learn vocabulary better, suggests research from the University of Delaware. An article published in the Journal of Speech Language and Hearing Research reports that when 48 children between 6 and 12 years of age were taught new words before swimming, they scored 13 percent higher on a test of the words than children that did CrossFit-like exercises or colored pictures. Lead researcher Maddy Pruitt says that exercise is known to increase levels of brain-derived neurotrophic factor, a protein she describes as the “Miracle-Gro of the brain.”

Swimming made a difference, she says, because it is an automatic movement, while the CrossFit exercises were new to them and required mental energy.

A single dose of 100 milligrams of the compound L-theanine— the amount found in four cups of green tea—improved reaction times and working memory of men and women in new research from Japan’s Central Research Institute, in Shizuoka. In the double-blind, placebo-controlled study, 69 adults that self-reported cognitive decline reacted more quickly to computer-generated promptings and answered more questions correctly after ingesting the compound compared to the placebo. anna pyshniuk/Pexels.com

Lose Weight with Small Calorie Reduction

Eat High-Flavonoid Foods to Reduce Cognitive Decline Eating foods high in flavonoids—the antioxidant-rich plant compounds found in strawberries, oranges, peppers and apples—can reduce the risk of cognitive decline by 20 percent or more, reports new research published by the American Academy of Neurology. Researchers followed more than 78,000 people in their late 40s and early 50s for 20 years, asking them what they ate and to evaluate their cognitive skills.

They found that those foods with more flavones, such as yellow or orange fruits and vegetables and some spices, reduced cognitive decline the most, at 38 percent—the equivalent of being three to four years younger in age.

Anthocyanins, found in blueberries, blackberries and cherries, were associated with a 24 percent reduced risk of cognitive decline.

“The people in our study who did the best over time ate an average of at least half a serving per day of foods like orange juice, oranges, peppers, celery, grapefruits, grapefruit juice, apples and pears,” says study author Walter Willett, M.D., a nutrition and epidemiology professor at Harvard T.H. Chan School of Public Health. “And it’s never too late to start, because we saw those protective relationships whether people were consuming the flavonoids in their diet 20 years ago or if they started incorporating them more recently.” trang doan/Pexels.com

HEALTH BRIEFS

What if, today, we were grateful for everything? ~Charlie Brown 8

South Jersey Edition

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EarthShack Gift & Herbiary has been offering the highest quality of locally hand made goods and natural services since 2011. Organic teas, extracts, tinctures, Hemp Products, essential oils, jewelry, mugs, and gemstones are just some of the goodies you could find from our large selection of products.

EarthShack is excited to announce EarthShack Outside. We are committed in helping people connect to the natural world outside with local tours to organic farms, beekeeping workshops and more. In addition, we are pleased to introduce our new MiniTugz travel trailer rental to create your own outside adventures.

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9

GLOBAL BRIEFS

Tree House

Love Bugs

A Swedish method of building using cross-laminated timber (CLT) is emerging as a climate-friendly alternative to traditional, concrete-based construction.

The foundation is cement, but multistory wooden structures of 13 floors and higher are possible. Using timber has environmental benefits in the form of lowered carbon emissions.

Mathias Fridholm, director of Svenskt Tra (Swedish Wood), an industry organization, says, “Wood is in many ways an excellent material for building in dense cities, because we can prefabricate all the elements in factories instead of onsite.” Prefabrication speeds construction and reduces truck traffic. CLT is not only strong and light, it is breathable; it holds heat, but doesn’t need plastic layers to manage moisture like concrete, which also requires sand, a non-renewable resource that requires drudging seabeds. Managed forests are renewable and serve as a carbon storage facility.

Anna Ervast Oberg, a project manager at Swedish real estate developer Folkhem, advises that just changing the structure of a building to wood from concrete would result in an immediate 50 percent reduction in emissions. “What we have to do now is to stop the emissions, very fast. This gives us a hint of where we should be focusing; where we can make the biggest difference.”

It may come as a surprise to most Americans, but people have been eating insects (entomophagy) for thousands of years, and they are part of the diets of more than 2 billion people. The United Nations predicts that this rapidly growing industry could be worth $6.3 billion by 2030, so bug-based products may soon appear in local stores. Although Western food markets have excluded insects in favor of animal-based protein, insect-based foods offer many health and environmental benefits, especially in light of the pressures from climate change.

Insects produce 80 times less methane than cattle and use less space, feed, water, housing and maintenance. One pound of beef requires 1,850 gallons of water, one pound of chicken uses 500 gallons and one pound of crickets requires one gallon. Nestlé and PepsiCo are conducting research and development forays into the field, and smaller, nimble startups are making plans to introduce new products. Names to watch include Mighty Cricket, Illegal Oats, Jiminy’s, Aspire (Exo Bar), BeoBia and FarmInsect. Public acceptance is expected to be gradual.

Knock On Wood

egor kamelev/Pexels.com

courtesy of Svenskt Tra

The Food Revolution—Miniaturized

Kid Safe

Bye-Bye to a Nasty Pesticide aquir/AdobeStock.com

After a multiyear effort, the U.S. Environmental Protection Agency (EPA) has ruled that chlorpyrifos, a pesticide linked to neurological damage in children, including reduced IQ, loss of working memory and attention deficit disorders, can no longer be used on food. EPA Administrator Michael Regan cites the action as an overdue step to protect children and farmworkers from dangerous consequences of the pesticide. “EPA will follow the science and put health and safety first.” The ruling will take effect in February 2022.

Patti Goldman, an attorney for Earthjustice, says, “Chlorpyrifos will finally be out of our fruits and vegetables.” The pesticide has been sprayed on crops such as strawberries, apples, citrus, broccoli and corn since 1965. Up until 2000, it was used to kill ants, roaches and mosquitos. The Natural Resources Defense Council notes that it will still be allowed for other uses such as cattle ear tags.

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South Jersey Edition

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Wicked Wonders Banned Invasive Weeds for Sale

The U.S. Department of Agriculture (USDA) has labeled cogongrass (Imperata cylindrica), a native plant of Southeast Asia, as one of the world’s worst invasive weeds. It’s banned as an invasive species by the Federal Noxious Weed Act of 1974, but a study published in the peer-reviewed journal Frontiers in Ecology and the Environment by the University of Massachusetts Amherst discovered that this and about 1,300 other invasive plants are sold at garden centers, nurseries and other retailers.

Lead author Evelyn M. Beaury, a graduate student in organismic and evolutionary biology at University of Massachusetts, says that she and her fellows found cogongrass was being sold by 33 outlets in 17 states. She notes, “This is a tricky case, because plant breeders are marketing a sterile cultivar, but research shows these plants are not completely sterile and can still become invasive.” According to the USDA, there are no known effective biological control methods. Beaury states, “While patchy state regulations definitely contribute to the widespread availability of invasive plants in the U.S., it’s clear we as a public also lack awareness about which plants are invasive and how they spread to new areas. If we want to continue to protect native ecosystems, regulators and managers need more resources to do so.”

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11

BUSINESS SPOTLIGHT

StretchLab

Helps Keep South Jersey Moving

by Sheila Julson

Photo courtesy of StretchLab.com

According to reports from the Mayo Clinic and Harvard Medical School, stretching can help improve muscle flexibility, range of motion and joint health. That’s what motivated entrepreneur Marc Kweeder to bring a StretchLab franchise to South Jersey.

“I like the fact that stretching is helpful for people of all ages and fitness entry levels,” Kweeder says. “Through StretchLab, we can help athletes improve their performance, or we can help a person in their 70s walk and move better. It’s a way to help many people.”

StretchLab is a California-based franchise company that was launched in 2015. Kweeder opened the Marlton location in October 2020. StretchLab features flexologists that provide one-on-one assisted stretching on specially designed benches. Upon the first visit, clients consult with a flexologist that will ask questions about fitness goals, everyday health, previous injuries and any ailments incurred from day-to-day living, such as tight shoulders from working at a computer.

12

South Jersey Edition

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The flexologist then takes each client through a customized stretch routine that targets certain muscle groups and focuses on problem areas. All flexologists have a bodywork certification prior to coming to StretchLab, such as in massage therapy, personal training, yoga, Pilates or physical therapy. Each of them brings their own experiences to assist clients to reach their flexibility goals.

Flexologists go through a proprietary certification which consists of 30 hours of online training modules, followed by a two-day, intensive, practical workshop with a Master Flexologist that trains them on every stretch, how it’s supposed to feel, how the stretch is supposed to be done and the process of modification. The final step is doing 20 hours of practice stretching before seeing clients.

Kweeder observes that during the last year-plus, many people experience stiffness and tight shoulders from working at home on laptops or computers while sitting on a dining room chair or at a coffee table—settings that are not ergonomically friendly.

“Stretching helps keep the muscles loose and the body more balanced,” Kweeder says. “If you perform a stretching routine under the guidance of a knowledgeable flexologist, you won’t develop muscle tightness from being sedentary or from repetitious movements. Nurses that lift their arms repeatedly while handling IVs can also develop tightness, so we teach them how to properly stretch to alleviate soreness and pain.”

StretchLab’s flexologists also focus on proper balance, posture and stretching to reduce stress and increase blood flow.

StretchLab Marlton offers individual stretch sessions and will eventually introduce group stretch sessions once the current pandemic is under control. Clients can choose from either 25- or 50-minute sessions, and attend four to 12 times per month. Monthly memberships are available. StretchLab also offers introductory sessions and starter packages for those that are curious and want to try StretchLab’s services.

Kweeder plans to open two more StretchLab locations in South Jersey in the next year. He engages the community through events such as the Spellbound Century Bike Ride and the 31st annual Ron Jaworski Scholarship Golf Tournament, in Egg Harbor Township, Little Warrior Project 5K and many more.

StretchLab is located at 101 S. N-73, Ste. 167A, inside the Marlton Crossing Shopping Center, in Marlton. For more information or to make an appointment, call 856-872-7416 or visit StretchLab.com/ location/marlton.

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COMMUNITY SPOTLIGHT

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My Gratitude Attitude November seems to always inspire us to be more mindful of—and thankful for—various blessings in our daily lives. The very word, "Thanksgiving," sets the tone. It's important to be grateful, not only because your parents raised you with values and manners, but because it's good for your health. According to the American Heart Association, the habit and practice of gratitude may actually change your perception of well-being. Our brains have a natural tendency to focus on negativity in order to avoid the possibility of future pain. We can balance this by practicing gratitude. Because, after all,

"A Grateful Heart is a Healthy Heart."

Shae Marcus PUBLISHER One year ago, I made the decision to buy a Natural Awakenings franchise and publish this magazine I am so passionate about. I can’t say that starting a new business in the heart of a pandemic has been easy, but it’s been so worth it! I am grateful for the holistic community who have embraced me, my advertisers, who without them it would not be possible to publish, and for my very talented team with their positive energy and creative minds that always makes putting this magazine together FUN! Gratitude is a powerful catalyst for happiness. It’s the spark that lights a fire of joy in your soul ~ Amy Collette.

Theresa Archer CALENDAR EDITOR The one-year-old little boy in the picture is now a very energetic six, and what I am most grateful for in my life. Holding my son in my arms was a long and arduous journey. A little over nine years ago my daughter, Cecilia, was stillborn. On January 1, 2013, I put a purple and pink ribbon around a Mason jar and began a year of writing down on a piece of pink paper one thing I was grateful for every single day. It helped me beyond words and has become a daily practice to remember to love and have gratitude for the journey.

Sara Gurgen NEWS BRIEFS EDITOR Gratitude is my elixir—a pandemic panacea! Since I was a young adult, I’ve understood the importance of taking stock of all I have to be grateful for, especially during difficult and uncertain times like those in which we are living.

Let’s face it, life’s tough and it’s easy to become overwhelmed and find yourself looking at the glass half empty and wondering how your default setting switched from happy go lucky to doom and gloom. However, over the years, I’ve found that following a three-step gratitude formula really helps center me and quiet my mind.

First, I make a mental list of everything I’m thankful for, like my family, boyfriend, dog, nature, work, dancing, painting, coffee, wine…; secondly, I make a point of finding time—even if it’s just 10 minutes—to engage in something I’m grateful for, like painting or sipping wine, or both; and finally, I do something kind for someone whom I’m grateful for, like restocking the wine fridge.

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Sheila Julson EDITOR When I think about gratitude, good health immediately comes to mind—especially during the ongoing pandemic of this past year-plus. But in the broader picture, practicing gratitude daily and focusing on my blessings, rather than obsessing about missed chances or what my life might be lacking, has improved my mental wellness and boosted relationships. As Mick Jagger once sang, “You can’t always get what you want,” and by making peace with that, I can focus on the people and things that truly bring me joy.

Randy Kambic

EDITOR & PROOFREADER

To me, expressing gratitude is an important part of living, both for selfcare and helping others.

Along with giving thanks for the health of myself, wife, family and friends, I like to look at it more broadly and in a historical perspective.

We should be grateful for the genius, hard work and dedication of scientists and others whose inventions we often take for granted that have made our lives so much more comfortable than for previous generations. And we should appreciate the quality of life we enjoy in America compared to many other regions of the world.

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Kristin Kelly BOOKKEEPER Last year, we moved to a new state. I experienced heartache as we had lived in Tulsa for 25 years, and my oldest children were staying behind. What I learned about gratitude is profound. Once I stopped trying to make the sadness end sooner, I saw with new eyes.

I’m thankful for texts sent by longtime friends. Smiles. The magnificent Ozarks. Closer family relationships. Autumn leaves. Winter storms. New neighbors. Simple pleasures made me grateful for my new life.

You, too, can be grateful wherever you are. People are hurting everywhere. Today, may you return kindness and show them infectious gratefulness.

Dana Larkin

SALES & MARKETING CONSULTANT

Each day, I aim to take a moment and acknowledge what I feel gratitude towards. These daily acknowledgements have created a change in me that is truly undeniable. It has offered a shift of positive energy which has attracted more wonderful experiences for me to be grateful for.

At our core, we are all beings of happiness, and that is what we are ultimately here to experience. Gratitude to me is simply the presence of anything that feels good. I encourage everyone to take time each day to recognize where in your life you find gratitude, and watch how your experiences evolve.

Kristy Mayer

DIGITAL MARKETING MANAGER

Gratitude has been a game changer in my life.

When I feel lost, confused or sad, the one thing that can always bring me back to center is gratitude. When I look at gratitude and what I am thankful for, all of a

sudden, my feelings of “lacking” disappear.

Sometimes I find gratitude in the big things—my family, my home, my loveable pup, Rumi.

Sometimes I focus on the small things— the warmth of the sun, the color of the fall trees or the taste of a good cup of tea.

Jaycee Miller EDITOR The road has rarely been smooth for my friends and family in the past year. I am forever in gratitude for the lessons of resilience, determination, kindness and love that have emerged from these struggles.

I am also grateful for being able to learn amazing things and then share that knowledge with thousands of people, and in gratitude for the hard work of others that enables the United States to be as great as it is.

(Jaycee Miller, who is also grateful that her colleagues at Natural Awakenings accept her for who she is, including the fact that she’s camera shy.)

Matt Preston

CONTRIBUTING EDITOR

The best thing about gratitude is how it can manifest in different ways. Take passive gratitude for example. If you just had a normal day, but still want to show appreciation for eating good food, drinking clean water and getting a hot shower, it may not be natural to show active gratitude for such experiences, especially every day. However, quietly acknowledging these vital things daily shows you, those around you and the universe that, indeed, you’re grateful to be able to engage such great things.

Gina Saka

CONTRIBUTING EDITOR Gratitude is the way to peace. As humans in the modern world, we spend so much of our time in the mind of judgment rather than the heart of gratitude. When we are in the

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judging mind, we fragment our lives, our loved ones and ourselves. But when we are in the grateful heart, we see everything as whole, complete, lacking nothing. Practice every day moving from a state of judgment to gratitude, of fragmentation to wholeness, of mind to heart—noticing the impossibly precious gift of everything from the faintest star to the nearest tree.

Nancy Smith Seigle COMMUNICATIONS

Reporter, copy writer, editor, public relations and marketing specialist are some of the professional hats I’ve happily worn over the years. A peek into my heart will show a little breakage and wear along with a ton of love for my family and friends. My daily intention is to treasure the moments I’m able to harvest the joys, recognize the many miracles and blessings, and appreciate the sometimes-difficult contrast that losses and unexpected change can bring. I’m grateful for it all.

Suzzanne Siegel

DESIGN & PRODUCTION

The year 2020 was exceptionally difficult for me; several of my clients went out of business due to Covid-19 and expenses mounted that I couldn't afford. Not to mention, my "language" took a decidedly bad turn as I grew more and more angry at my situation.

Seriously—I was making truckers blush!

So I decided that in 2021, I would make a profound change. I sold my home for a "very pretty penny," paid off all of my debt and relocated to a beautiful little town only two hours away, where several old friends had also moved.

I'm THANKFUL for having patience and fortitude, enabling me to see myself through difficult times. I'm also GRATEFUL for finding new and rewarding work, along with this wonderful new life in my beautiful new home! | November 2021

15

CONSCIOUS EATING

Eat Well to Feel Well thanksgiving fare that boosts mental health

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by Christy Ratliff

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Across America, people of all ages are struggling with mental health issues. Nearly one in five people is living with a mental health condition, and the number of people seeking help for anxiety and depression is skyrocketing, reports Mental Health America. According to the organization’s 2021 State of Mental Health in America Report, suicidal thoughts are increasing among both adults and children, and 9.7 percent of youth is experiencing severe major depression compared to 9.2 percent last year. The highly contagious COVID-19 Delta variant has only exacerbated these mental health challenges.

The hope and help we seek may be as close as our own kitchen.

Accumulating research shows that a diet rich in highly processed foods may increase the risk of developing or worsening various mental health conditions. But a nutrient-based diet rich in fresh fruits and vegetables; omega-3 fatty acids; nuts, seeds and legumes; whole grains, fresh herbs and spices; fish and olive oil, may help to support and enhance mental health. We can start this Thanksgiving by serving up healthier, nutrient-rich options to alleviate anxiety and depression, stabilize mood and promote mental health and wellness.

“The gut/brain connection helps us understand the food/ mood connection,” explains Dr. Uma Naidoo, a Harvard-trained nutritional psychiatrist, professional chef, nutrition specialist and author of the national bestseller This is Your Brain on Food.

“The enteric nervous system—that is, the nerves supplying the gastrointestinal tract—totals over 100 million neurons and communicates directly with the brain, or central nervous system, by way of the vagus nerve, which is responsible for our ‘rest-anddigest’ response.

“It’s also vital to note that the gut contains the highest number of serotonin receptors, and the gut itself produces all the neurotransmitters that are also made in the brain, including serotonin, often called the happiness hormone. In turn, these neurotransmitters are implicated in sound mental health or potential problems when they are deficient.”

“What we eat affects mental health in many ways,” adds Amy Spindel, a functional holistic nutritionist in Plano, Texas, and founder of FoodWithThoughtNutrition.com. “Nutrient deficiencies can cause poor neurotransmitter production. Insufficient vitamin B6, folate and vitamin B12 can be implicated in depression and anxiety

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symptoms, as they are all needed for various stages of neurotransmitter production, especially serotonin, dopamine and GABA.” “Traditional sugary, high-carbohydrate foods promote unstable blood sugar and selectively feed inflammatory gut microbes,” Spindel says, suggesting that we skip the typical foods many of us associate with the holidays such as pecan pie, marshmallow-topped sweet potato casserole and canned cranberry sauce. “Blood sugar fluctuations cause the body to scramble in an attempt to re-regulate glucose, which may mean spikes of cortisol or adrenaline, as well as insulin. The end result can be depression and anxiety from excessive stress hormones and a glucose-starved brain.”

But making such changes, particularly during the holidays, isn’t easy. “If the thought of changing up the traditional Thanksgiving menu gives you pause, you are not alone—and this is why I believe in adding in habits (and in this case, dishes) which have a positive ripple effect on our bodies and our brain, allowing for a self-sustaining cycle in our lifestyle,” advises Naidoo.

“As a nutritional psychiatrist, I feel that we are more emotionally nurtured by a feeling of abundance in ‘adding’ new Thanksgiving

dishes than thinking about this as ‘excluding’ foods,” she notes.

“For example, tossing a fresh, folate-rich spinach and arugula salad with bits of antioxidant-rich strawberries, crisp roasted chickpeas and omega-3-rich olive oil adds color, flavor and a plethora of mood-nourishing ingredients to the dinner table. Even adding extra veggies to existing dishes, such as allicin-rich garlic to green beans or extra celery and fresh herbs to stuffing, adds in powerful phytonutrients with gut-loving fiber.”

“Thanksgiving favorites that are ample in neurotransmitter-producing nutrients include turkey, shellfish, sweet potatoes and acorn squash, asparagus, leafy greens, oranges and green beans,” Spindel adds.

While it’s true that we cannot control a global pandemic or solve the mental health crisis in America with positive thinking alone, we can minimize our feelings of powerlessness and despair by making small but significant dietary changes—not just on Thanksgiving, but every day of the year.

Christy Ratliff is a professional health and wellness writer based in Central Florida.

Feel-Good Recipe Ingredients

all images via AdobeStock.com

Some study-proven foods to enhance mood found in the following recipes include: n Pistachios. These tree nuts, which are actually seeds, are rich in healthy fats, vitamins and minerals.

According to a Pennsylvania State University study, eating pistachios may reduce the body’s response to daily stress. n Honey. A National Institutes of Health study shows that the nutrients in raw honey may enhance mood and help with insomnia. It’s also rich in antioxidants, which contain anti-inflammatory properties that help protect the brain. n Fresh herbs. Sage provides natural anti-anxiety properties, while thyme and rosemary are rich sources of micronutrients and flavonoids, shown to protect against inflammation in the brain, a key factor in major depressive disorder. n Apples. Nutrient-rich apples are a good source of quercetin, a plant flavonoid, which studies suggest may be beneficial for mental health.

n Green beans. An excellent source of vitamin A, green beans help fight inflammation and support the nervous and immune systems. high in folic acid, a B vitamin that studies have potentially lower the risk of depression.

They are shown to

n Tomatoes. Several studies show that regular consumption of tomatoes may help ward off depression. n Olive oil. Multiple studies show that low levels of olive oil, in conjunction with a Mediterranean-style diet, has a positive impact on mental health and brain function. n Cornmeal. Naturally gluten-free, cornmeal is an excellent source of folate, an important B vitamin.

Research from the National Institutes of Health suggests that those with low levels of folate are more likely to experience depression. n Raisins. A great source of vitamin B, raisins can help the brain produce serotonin, an important neurotransmitter for reducing many anxiety-related symptoms.

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Goat Cheese Appetizer with Honey, Fig and Pistachios 1 medium, fresh goat cheese log (about 11 oz) ¼ cup roasted pistachios, chopped ¼ cup honey (this recipe calls for 2 Tbsp; others call for ¼ cup) 1 to 2 Tbsp fig spread Healthy selection of whole-wheat crackers, vegetable chips, etc.

photo by Christy Ratliff

Spread chopped pistachios on a small plate. Roll goat cheese in pistachios to coat sides and top. Transfer to a serving tray and sprinkle whole pistachios on top and around the cheese.

Drizzle honey over and around cheese log. Warm fig spread for 5 to 10 seconds in a microwave. Drizzle spread over cheese log or half of cheese log, as desired. Serve with whole-wheat crackers or chips.

Courtesy of Susan Randall. For more information, visit SimpleHealthyKitchen.com.

Buzz’s Fresh Herb and Apple Sage Stuffing

photo by Christy Ratliff

1 loaf bread, toasted (whole wheat (WW) or half WW, half French bread) ¼ cup unsalted butter 2 cups celery, chopped 1 large yellow onion, chopped 1 to 2 cloves garlic, chopped (to taste) 3 Granny Smith apples, chopped, with skin on ¼ cup sage leaves, chopped ¼ cup fresh rosemary, chopped 1 to 2 Tbsp fresh thyme, chopped 2½ cups reduced sodium vegetable or chicken broth 2 eggs 1 to 2 tsp salt to taste (may substitute nutritional yeast or fresh dill)

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Preheat oven to 350° F. Grease a large, 2-to-3-inch-deep casserole or baking dish. Toast bread and cut into 1-inch cubes. Set aside. Melt butter in a large pan. Add celery, onion, garlic, apples and fresh herbs. Stir to mix and cook until softened, about 10 to 15 minutes. Remove from heat and cool. Beat eggs in a large mixing bowl. Add bread cubes and apple/vegetable/fresh herb mixture into the egg mixture. Add broth and salt (or nutritional yeast or fresh dill) and mix well. Spoon stuffing into prepared casserole dish. Cover with foil and bake for 30 minutes. Uncover and bake for 20 to 30 minutes more or until golden-brown crust forms. Remove from oven, uncover and cool.

Courtesy of Buzz Spence. For more information on fresh herbs for emotional health, visit MotherEarthLiving.com.

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Greek-Style Green Beans (Fasolakia Lathera) ⅓ cup olive oil 1 onion, chopped 1 lb green beans 1 medium potato, sliced (¼-inch thickness, cut in half) 3 medium tomatoes, grated, or 12 to 15 oz chopped tomatoes ¼ cup parsley, chopped 1 tsp sugar ½ tsp salt Fresh pepper

photo by Christy Ratliff

In a medium pot, heat olive oil on low to medium heat. Sauté onion until softened. Add potatoes and heat for 2 to 3 minutes.

Add beans and mix with olive oil until coated. Add tomatoes, parsley, sugar, salt and pepper. Mix well. Add just enough hot water to cover the beans halfway. Cover and simmer for about 40 minutes, or until beans are soft and most of the liquid is absorbed. May be served as a side dish for four people or a vegetarian/vegan entrée for two.

Courtesy of Elena Paravantes, RDN. For more information and Mediterranean recipes, visit OliveTomato.com.

Seluisauganasda Cherokee Cornmeal Cookies Here’s a creative, nutritious way to celebrate indigenous tradition during the holidays while also being mindful of mental health.

photo by Christy Ratliff

¾ cup softened butter ½ cup organic brown sugar 1 egg 1 tsp vanilla 1½ cups flour ½ cup cornmeal 1 tsp baking powder ¼ tsp salt ½ cup raisins (Other versions of this recipe include nuts and dark chocolate pieces.)

Preheat oven to 350° F. Spray cookie sheet with nonstick cooking spray and set aside. Using a wooden spoon, mix butter and brown sugar in a large mixing bowl. Add egg and vanilla. Stir until smooth. Add flour, cornmeal, baking powder and salt. Add raisins. Mix well. Drop dough by rounded teaspoonful onto baking sheet. Bake 12 to 15 minutes or until slightly golden. Makes about 2 dozen small cookies.

Courtesy of La Potosina. For more information, visit IndigenousFoods.wordpress.com.

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| November 2021

19

The Causes of Drowsiness After Thanksgiving

by Jaycee Miller

riencing food coma, a condition MerriamWebster. com defines as the “colloquial term for the sleepiness or drowsiness that follows a large meal.”

Usually, the tryptophan in turkey

is blamed for the post-Thanksgiving meal drowsiness, the Texas Medical Center (TMC) says on its website tmc. edu. Yet, Adam P. Knowlden, an associate professor of health science at the University of Alabama, contends such association may not be entirely warranted.

“Tryptophan does have a role to play in helping to induce the

sleep wake cycle,” he says. “However, unless you’re deficient in it nutritionally, it’s probably not going to make much of a difference.”

Knowlden says most people consume enough tryptophan—

whole milk and canned tuna are just some of the foods that have more tryptophan than turkey, TMC also says on its website— making it unlikely that it’s only the turkey that’s making people tired.

He says it’s likely that all of the foods that’re eaten on Thanksgiving—not just one—provide the perfect recipe for feeling sleepy afterwards.

“One of the main reasons we may feel sleepy after a Thanks-

giving feast is we are eating carbohydrate-rich foods like mashed potatoes and stuffing along with our turkey,” he says. “A large meal causes an insulin spike in our bodies.”

Consequently, the postThanksgiving meal drowsiness “is more likely the result of blood being diverted from throughout the body, including the muscles and brain, to the stomach for digestion,” according to registered dietitian Judith Rodriguez.

To limit the feelings of fatigue, Kim Sasso, a registered and licensed dietitian, recommends several tips to limit food consumption on Thanksgiving. She suggests eating breakfast and lunch on Thanksgiving to help avoid overeating at dinner time, restricting food and beverage intake on the holiday to seasonal dishes (e.g., eat pumpkin pie instead of mashed potatoes) and consuming as many vegetables and fruits as possible. “Eating vegetables doused in cream sauce and butter is better than not eating any at all,” she contends.

Knowlden has his own theory on what makes people tired on Thanksgiving that also shifts the blame away from tryptophan.

“Those who have large meals and being able to have a breather don’t have [as much] stress, anxiety and daily,” he explains. The large meal consumers “are able to mentally relax, and that helps them feel that they have the time to destress and therefore, are able to get into a sleep sleepy or state.”

Jaycee Miller is a freelance researcher, blogger and writer living in New Jersey.

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Those that feel tired after Thanksgiving are likely expe-

Swaps That Can

Make Thanksgiving Dinner Healthier

photo by finecooking.com

by Jaycee Miller Making a Thanksgiving meal that is healthy and delicious can be tricky. However, with a few swaps, this conundrum can be solved, food experts say.

The November feast is “always a balance of how one can make this [food] more heart-healthy without sacrificing taste,” says Sharon Collison, a registered dietitian and instructor of clinical nutrition at the University of Delaware.

She shares the following tips:

photo by foodnetwork.com

n Replace baked potatoes with Yukon Gold potatoes when preparing mashed potatoes. n Sprinkle plant-based sweeteners instead of brown sugar on yams and sweet potatoes. n Switch white bread (or white breadcrumbs) with whole-wheat alternatives when making stuffing.

photo by instacart .com

n Use evaporated skim milk instead of cream when preparing green bean casserole or pumpkin pie. n Forgo a pie crust when making pumpkin pie.

Collison offers additional healthy side dish options.

“I love [taking] roasted beets, Yukon Gold potatoes, carrots, parsnips, just about any type of root vegetable and then coating it with a mixture of olive oil and a little bit of maple syrup, salt and pepper,” Collison says. She then roasts it

in an approximate 400° F oven and when it starts to caramelize, the side dish is done.

“I also like making a rice pilaf with a wild rice blend,” Collison says. “I add celery, dried cranberries and even a little bit of orange juice to give it a different flavor.”

Another way to make Thanksgiving meals healthier is to invite people from different cultural backgrounds to your dinner, say Joanne Slavin, a professor in the department of food science and nutrition at the University of Minnesota.

Slavin also suggests extending Thanksgiving dinner invitations to “Indian friends or Asian friends” and encouraging them to bring a dish native to their culture. “Since consumption of fruits and vegetables, particularly green vegetables, are much more likely,” in those cultures, guests are more likely to bring them, Slavin continues.

Admittedly, some Thanksgiving foods that are “really high in calories” and contain “a ton of butter and sugar” are likely going to still appear on dinner tables for the November feast. She says in such instances, moderation is key.

“A little bit is fine, but a big slice and a big serving for most people is not a good idea,” Collison says.

Jaycee Miller is a freelance researcher, blogger and writer living in New Jersey.

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| November 2021

21

FIT BODY

SACRED DANCE Moving into Divine Energy

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by Marlaina Donato

Heart-healthy dancing of all types is known to promote overall physical and mental health. When they are spirit-infused, forms like African, Middle Eastern, ecstatic and yoga-inspired kundalini dance offer us the opportunity to stay in shape while also fortifying the body’s intrinsic life force.

Classes in these styles of dance, which are most often conducted barefoot, draw upon a deep cultural well and include the infectious heartbeat of live accompaniment. Just about anyone can find their own blissful groove when going with the flow is the focus. “In class, I choose to emphasize the feeling more than the step itself. The goal is always to get a spiritual release,” says Darian Parker, a Brooklyn-based West African dance teacher, professor and choreographer. “I always encourage my students to privilege ‘having a good time’ over succumbing to self-criticism from not perfecting a step.”

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ecstatic dance can be a portal to self-discovery and connectedness. Springboarding from ancient societies worldwide, modern ecstatic dance is freeform and hallmarked by trance or tribal beats.

“Ecstatic dance has offered me a portal to my subconscious, my spirit, my deep the creator of 5Rhythms, put it, ‘Get out

There are more than 3,000 ethnic groups on the continent of Africa, and each dance style has a purpose that is defined by its unique history. In the West African tradition, dances are designed to heal the individual and from the broader perspective, restore community.

Parker, a faculty member of Cumbe: Center for African and Diaspora Dance, in Brooklyn, celebrates the culture and art of the Mande people. “In short, Mande dance trains your spirit just as much as it trains your body,” says Parker. “In many Mande cultures, the ground is thought to be the habitation of our ancestors, who are thought to animate our bodies when we dance. In this way, you can think of dance as a ritual technology that renews our conSouth Jersey Edition

While an African dance class encourages high energy and joyous expression,

knowing. It’s a way to, as Gabrielle Roth,

MODERN MOVES, ANCIENT ROOTS

22

nections with those who came before us.”

of my head and into my body,’ and in my body there is wonderful wisdom,” explains Heidi Sheldon, a seasoned ecstatic dancer and licensed counselor in Stroudsburg, Pennsylvania. “Your spirit knows what to do when it hears and feels the rhythms.

You just need to allow your body to follow.”

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BELLY OF BLISS, HEART OF LIGHT Middle Eastern dance is comprised of many dance styles—folk and tribal, classical and most widely known, belly dancing. In ancient times, the latter was practiced in rituals for fertile harvests and women’s fertility, including physical preparation for childbirth. In 2017, a pilot study published in the Journal of Bodywork and Movement Therapies showed that belly dance improves depressive symptoms, fatigue and quality of life in women with breast cancer.

“Belly dancing is a tantric form of dance that empowers women to release shame and accept and love themselves and their bodies just as they are. The movements open us to pleasure and sensual bliss in our very own skin. In this way, it is very healing and therapeutic,” says Banafsheh Sayyad, a Persian dance artist and founder of the Dance of Oneness Academy, in Los Angeles.

Sayyad’s movement, a fusion of Persian and Middle Eastern dance, flamenco,

contemporary dance and meditative whirling, is deeply connected to an ancient feminine ethos.

As a teacher, she brings the Sama—the dervish (pronounced “darvish” in Persian) dance of the Sufis historically reserved for men—into the hands of women.“In the traditional Sama, the right arm is extended up toward the sky with the palm facing up,” she says. “The left arm is extended out with the palm facing down toward the Earth. In so doing, you transmit and emanate the light you’ve received into the world through your heart. So, this dance is about becoming a channel for light and love in the world.”

In essence, stepping into any dance class can be good for the soul. Sayyad reminds us, “Every movement and dance style, if done with the intention of surrendering one’s sense of separateness into an experience of the greater or dissolving one’s identity as a drop of water into the greater ocean of oneness, can be sacred.”

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

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Movement is Medicine

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As we find ourselves moving into the colder months and inching closer to the holidays, it’s becoming increasingly important to find ways to move the body daily. Movement of any kind can greatly reduce the stress and excess calorie consumption that is commonplace in November and December here in the U.S. Exercise has been scientifically proven to benefit a wide range of mental health conditions, including depression, anxiety, and most of all, stress.

According to the American Psychological Association, chronic stress is linked to the leading causes of death which include heart disease, cancer, lung issues, accidents, cirrhosis of the liver and suicide.

Stress increases the levels of cortisol in the body, our natural “fight or flight” hormonal response that has kept human beings alive since the beginning of time. This rise in cortisol levels can have damaging effects to the body if not regulated and controlled through caring for the body and mind. The adrenals work overtime to keep pumping out cortisol to the body in response to constant stress and stressors. Normally the body regulates itself once the stress-inducing situation is over and returns to producing insulin—cortisol hormone levels lower and the body is then able to relax and function as it should. When we work ourselves into a stressed state and stay in this heightened place every day, the adrenals keep pumping cortisol out into the body which then leads to a constant stressed state. It as if the body is always ready to make big leaps and feats of survival as seen dramatized in movies and TV shows. Imagine this going on internally and never shutting off. This has detrimental health effects such as weight gain, a suppressed immune system, heart disease and digestive issues among others.

Exercise and movement play a key role. For starters, when it comes to the hormonal responses to stress, exercise reduces the levels of cortisol the body is producing and increases the release of the feel-good chemicals in the brain known as endorphins.

Endorphins are the coveted “runner’s high” that puts one in a euphoric and relaxed state which, in turn, reduces the levels of stress within the body immediately and works to help alleviate the fight or flight response that stress induces. From a mental and emotional standpoint, movement is linked to feelings of accomplishment, confidence and mood elevation. Movement of any kind will help with your self-image, as it helps to keep the body healthy and the waistline trim. Movement can make one feel extremely confident, powerful and in control. Regular exercise can also help in changing up the energy of the stressful situation by creating a distraction from it. When we can step out of the stress and

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create a bit of solitude, it improves mental well-being. On the flip side, exercise can also help stimulate social interactions which are important in helping one to feel connected and supported.

The American Heart Association recommends at least 30 minutes of exercise, five days per week. To help decrease stress and the anxiety that is produced by stress, it’s beneficial to find some movement daily for at least 15 to 20 minutes. This doesn’t even have to look like traditional exercise such as weightlifting, aerobics, swimming, etc. It can be simply taking a brisk walk in nature, gardening, dancing to favorite music, vigorous housework, stair climbing, going for a bike ride, playing games with children or practicing yoga. Some movement in any form is better than no movement at all. Aerobic-style exercise is the movement that will produce the feel-good endorphins. Try to aim for at least three days a week of something that is heart-rate elevating such as jogging, cycling, stair climbing, brisk walking, dancing, weight training or swimming.

The most important thing to keep in mind when dealing with stress and any other mental condition related to it is to find things that bring the most enjoyment.

People sometimes are looking for a tough and rigorous workout, but it’s not exactly something that they enjoy; therefore, it’s not a long- lasting solution to stress. The idea is to keep movement practices as simple as possible to achieve the goal of “zoning out”, and distracting the mind from what is causing the stress in the first place.

Making movement goals too complicated or putting too much pressure on oneself to perform only adds stress. Find something to look forward to doing as soon as the day begins to give each day a positive tone.

Merging with a movement practice this way is the road to a healthy mind and body.

Source: Cheryl Natusch is a certified fitness trainer and owner of Laughing Hearts Yoga & Movement at 912 W. Kings Hwy., Haddon Heights, N.J. It offers many forms of movement that appeal to every body type and preference. For more information including schedule of classes to register for, visit LaughingHeartsYoga.com.

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HEALTHY KIDS

Mindfulness for Stressed Teens School Programs Teach Healthy Coping Skills

by Erin Lehn Teen stress levels often rival those of adults, concludes data collected by the American Psychological Association in 2017. This is especially true these days with the influx of social media expectations, political unrest and a global pandemic to contend with. Other daily pressures—such as relationship turmoil, bullying, academic challenges, unstable home lives and mood disorders—can add to the stressors. With all of these pressures, it’s no wonder many teens often tune out and turn toward their devices, getting fixated on other people’s lives or compulsively recording their own experiences, but not fully living them.

A wealth of research has demonstrated that one of the most beneficial ways to help teens navigate the ups and downs of these tumultuous years is through mindfulness education. A randomized clinical 26

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trial published in the Journal of Consulting and Clinical Psychology in 2009 was one of the first studies that provided evidence of the effectiveness of mindfulness-based stress reduction treatment of adolescents.

Since then, there has been no shortage of research findings proving its benefits.

“In a nutshell, mindfulness is about being keenly aware of your life, in the present, versus the automatic tendency to ruminate about the past or worry about the future,” says Gina Biegel, CEO and founder of Stressed Teens, a Campbell, California, business that has been disseminating mindfulness-based programs tailored to adolescents since 2004. “It’s noticing your thoughts, feelings and physical sensations in the present moment without harmful judgment.”

“Mindfulness is a practice in the art of aligning your energy, mindset and emotions,”

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says Tris Thorp, the San Diego-based author of Healing Your Heart and a Chopra Center-trained leadership coach. “When teens acquire the skills to better navigate what’s happening in the moment, they’ll have more opportunity available to them because they’re calm, centered and grounded.”

“The best moments come when a teen realizes their own wisdom, sees it emerge and is able to grow stronger as a result,” says Jem Shackleford, head of curricula for Mindfulness in Schools Project (MiSP), a leading nonprofit provider of mindfulness training for schools in the U.K. and internationally.

According to Biegel, a regular mindfulness-based practice helps rewire the brain when people focus on pleasant, beneficial and positive experiences. “For survival purposes, our brains are natu-

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school participates for a calendar year, is especially beneficial because everyone is going through the program at the same time. “Typically, schools complete two lessons per week to fit the curriculum into one semester or one lesson per week to spread learning over two semesters,” Biegel says.

While teens can learn and practice these techniques alone, a whole systems approach that involves the family, school and community has been shown to have the biggest impact. “A teenager with a mindfulness practice can have a beneficial effect on other members of the household.

However, there needs to be support from every angle in a teen’s environment for it to be sustainable,” says Thorp. “There’s so much evidence-based research and measurables that demonstrate how impactful these programs are in schools and

communities. There’s a clear reduction in acting out, reduced conflict, and more participation and engagement.”

“Think of the ripple effect of possible benefits if the whole community and systems a teen are in are also learning and practicing mindfulness,” says Biegel.

“Mindfulness-based methods also include and affect positive human values like gratitude, kindness, generosity, self-care, compassion and acceptance. Youth, parents and educators can all benefit from that.”

For more information, including free mindfulness-based resources, visit Stressed Teens.com, MindfulnessInSchools.org and TrisThorp.com.

Erin Lehn is a frequent contributor to Natural Awakenings magazine.

rally wired to the negative, aka ‘negative selection bias’,” she says. “Thankfully, we can train our brains to be more tilted to the positive. In fact, just thinking of a positive memory for 12 seconds can create a benefit for your well-being.”

While there are multiple approaches to weaving mindfulness practices into a school setting, here are two highly effective practices. n Certify teachers in mindfulness training so they can deliver the materials directly to their students. “MiSP curricula are produced by educators that have many years of experience of what works in the classroom.

They are also long-term mindfulness practitioners, giving them a unique perspective of how mindfulness can be used and taught effectively in school,” says Shackleford. n Implement a school-wide approach.

Stressed Teens offers online mindfulness-based groups and one-on-one therapy and coaching sessions for teens, as well as professional instructor certifications and the Whole-School Mindfulness-Centered Social-Emotional Learning (SEL) program. This approach, in which an entire Be sure to let our advertisers know you found them in

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27

GREEN LIVING

Eco-Decor for the Home HOW TO BUY SUSTAINABLE FURNISHINGS

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by Sandra Yeyati

While comfort and beauty are clear priorities when shopping for furnishings, sustainability and health should be, too. By asking the right questions and doing a little upfront research, consumers have the power to appoint their sanctuaries with non-toxic, ecologically responsible items that are built to last and won’t pollute the environment.

According to the Sustainable Furnishings Council (SFC) (SustainableFurnishings.org), 80 percent of the environmental impact of any product comes from the materials used to make it, so it’s vital to ask about all of the material components in a piece of furniture.

SUSTAINABLY HARVESTED WOOD Because it is long-lasting and sturdy, wood can be an excellent, eco-friendly material. The most important consideration is that it hasn’t contributed to deforestation. SFC Executive Director Susan Inglis recommends third-party certification to confirm that wood was sustainably harvested in ways that preserve the forest’s ecosystem and benefit nearby communities. The Forest Stewardship Council (FSC.org) issues one of the industry’s most coveted independent certifications.

Reclaimed wood is another Earth-friendly option. “Perhaps the tree was cut down decades or centuries ago and made into a building, and now it’s being used to make a piece of furniture,” explains Inglis. A third sustainable choice is wood from a plantation that was established more than 25 years ago. “While it is not sustainable to convert natural forests to plantations today because you’re losing biodiversity, wood from long-established planta28

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tions is considered sustainable,” she says, adding that in those settings, new trees are planted to replace those harvested.

NON-TOXIC TEXTILES According to Inglis, the most environmentally sound textiles are made of natural fibers like organic cotton, linen, hemp and wool, which are long-lasting and can be recycled into new textiles. Synthetic fibers are petroleum-based and much less desirable.

Textile manufacturing practices can also be environmentally problematic. “Look for certification that they’re not polluting waters or using toxic dyes,” says Aimee Robinson, owner of EcoBalanza, an organic furniture boutique in Seattle. She points to the Global Organic Textile Standard (Global-Standard.org) as a reliable or-

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ganization which identifies producers of natural fibers that are organically grown without pesticides, while also considering the social and environmental impacts of their production systems.

The SFC has identified five classes of chemicals commonly found in furniture that have been linked to cancer, endocrine disruption and immune impairment: volatile organic compounds like formaldehyde found in paints and finishes; flame retardants; fluoridated chemicals used in performance fabrics; antimicrobials; and polyvinyl chloride, known as PVC or vinyl. Inglis recommends that consumers ask about the potential presence of these chemicals when shopping for furniture and avoid them if possible.

RECYCLED PLASTIC Recycling plastic to make furniture is trending, and that’s a plus, according to Inglis. “The best thing would be to avoid making anything out of plastic,” she says.

“Plastic is a huge environmental problem, and our use of it continues to go up, especially in the COVID era. Only a small percentage of it is being recycled, leaving a lot of it to break down into microparticles, unfortunately. So, making things out of our plastic waste is good.”

Robinson, on the other hand, refuses to use any plastic in her handmade, all-natural furniture. “Plastics are a non-biodegradable, petrochemical product,” she

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VOLATILE COMPOUNDS AND UNHEALTHY CHEMICALS

says. “They’re polluting everything. The plastics industry is so insidious. Anything we can do on any front to pull away from petrochemicals in every aspect is good.”

PRICE AND DURABILITY “Well-made furniture can get expensive, but you’ll have to replace cheap furniture because it’s not built to last. What’s cheap in the beginning is expensive in the end, because it’s not taking into account the cost of having to replace it or the cost of cleaning up an environment that gets more and more filled with junk,” says Robinson, who

also recommends looking for well-made vintage pieces that can be restored and brought back to life.

“I recommend that you spend the most budget you have on a quality product, because that sofa, if it’s made well, can be reupholstered over and over again,” says Robin Wilson, a New York City designer and founder of Robin Wilson Home. “By keeping that sofa, you’re being eco-friendly to the world because it is not going into a landfill.”

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

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29

HEALING WAYS

Healthy Brain Strategies HOW TO PREVENT COGNITIVE DECLINE

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by Linda Sechrist

A healthy brain performs mental processes known as cognition, which is the acquiring of knowledge and understanding by means of thought, experience and the senses. This includes functions and systems such as memory, learning, language, problem solving, decision making, reasoning and intelligence.

The aging process, a stroke or a brain injury can cause a mild to severe reduction in healthy brain functioning resulting in im30

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paired memory and concentration, and difficulty in learning new things or making decisions that impact daily living.

Functional medicine experts focused on preventive health care agree on the ABC’s for optimizing the brain and protecting against decline: eating a healthy diet, exercising, reducing inflammation and stress levels, balancing hormone levels, cultivating healthy relationships and getting enough restorative sleep. With their expertise, they are helping to shift the old paradigm of inevitable aging and cognitive decline into a new one based on the brain’s neuroplasticity.

Harvard-trained neuroscientist Jill Bolte Taylor, author of the bestseller My Stroke of Insight and the recent Whole Brain Living, is a true poster child for demonstrating the brain’s neuroplasticity and ability to recover from a massive stroke. She writes about the congenital neurological brain disorder that became a problem when an arteriovenous malformation exploded in her brain’s left hemisphere. For four hours, she observed her brain functions systemically shutting down one by one. On the afternoon of her stroke, she could not walk, talk, read, write or recall any of her life. Eight years later, she was not only slalom waterskiing again, but also explaining to the world, “We are the life-force power of the universe, with manual dexterity and two cognitive minds. We have the power to choose, moment to moment, who and how we want to be in the world.”

Devaki Lindsey Berkson, author of Sexy Brain, a hormone formulator and former researcher at Tulane University’s estrogen think tank, advises, “Most people think hormones are sexy, reproductive things and when they get older, they’re relieved that they don’t have to think about them. Not true. The body has a virtual physiological internet system. Hormones are the email signals to most cells. While the robustness of hormones and their signals affects lungs, gut, kidney and vocal cord health, it especially affects the brain. Balancing hormones with bioidentical hormones is one solution.”

David Perlmutter, neurologist and co-author of Brain Wash, cites food as the biggest player in both brain and overall health in his books and PBS workshops. “Eating inappropriately causes intestinal permeability, resulting in inflammation, which in the brain, threatens good decision making—from deciding on the foods we eat to turning off our televisions at night, getting a good night’s rest, making sure that we exercise regularly and

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connecting with other people. Not good for the gut are dairy products, alcohol, highly processed foods that are low in fiber, high in sugar and refined carbohydrates, as well as antibiotics,” he says, adding that meditation and exposure to nature are powerful ways of reducing inflammation in the body and brain.

As explained by neurologist Dale E. Bredesen, author of The End of Alzheimer’s, stress leads to an increase in cortisol levels that can be toxic to our brains—in particular the memory—consolidating the hippocampus, one of the first structures affected

by Alzheimer’s. Studies show that high stress levels can also contribute to brain fog, involving difficulty concentrating, forgetfulness and mental fatigue. The Bredesen Protocol, available from health practitioners and online, includes exercising, eating a plant-based diet, supplementing to reduce insulin sensitivity and optimize cognitive function, reducing both gut inflammation and exposure to toxins, treating pathogens and optimizing sleep.

HealthyBrains.org, Cleveland Clinic’s Healthy Brains Initiative, is an online resource center with information on how to manage brain health and create a brain span that matches a life span. It offers six pillars of brain health as explained by brain health experts, including exercise, sleep, relaxation, mental fitness and social interaction.

Supplementing for brain health should be done wisely, says Mark Hyman, author of Food: What the Heck Should I Eat? and director of functional medicine at Cleveland Clinic. He recommends at the very least taking a multivitamin and mineral

supplement, omega-3, extra vitamins B3, B6 and B12, folate and a good probiotic that enhances the brain-gut relationship.

Mastery of the ABC’s in kindergarten is required as the foundation of language and a lifetime of learning. Living the fundamentals for a healthy brain can result in a brain span that equals our life span.

Linda Sechrist is a Natural Awakenings senior staff writer. Connect at LindaSechrist.com.

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31

MAINTAIN YOUR PHYSICAL HEALTH FOR

Good Mental Health

by Abbe Lang

ness, and fatigue. Homeopathy is a medical system based on the belief that the body can cure itself. Tiny amounts of natural substances, like plants and minerals are used to stimulate the healing process. The basic belief behind homeopathy is “like cures like.”

In other words, something that brings on symptoms in a healthy person can—in a very small dose—treat an illness with similar symptoms, and this is meant to trigger the body’s natural defenses.

Vitamin B12 and folate (B9) are important vitamins for maintaining a healthy nervous system. These B vitamins are needed for producing norepinephrine, serotonin and dopamine. Norepinephrine and serotonin are neurotransmitters in the brain which influence mental health and your mood.

Studies have also shown that there is a strong connection between foods and the brain that can help fight depression and boost your mood. They include calcium, chromium, folate, iron, magnesium, omega-3 essential fatty acids, vitamins B6 and B12, vitamin D3 and zinc.

In addition to improving your mood and fighting depression, all these vitamins and minerals help reduce stress, mental tired-

GUT BIOME The diverse population of microbes or bacteria that live in the gastrointestinal (GI) tract play an important role in the health of the gut, from physical health to obesity, to inflammatory skin disorders. Studies are now showing that promoting good health also includes the health of your brain and neurological systems.

Photo by Karolina Grabowska from Pexels

THE GUT-BRAIN CONNECTION

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Both good and bad bacteria populate our microbiome that normally exist in a balance that leans toward good bacteria to prevent the overgrowth of the bad. When there is an imbalance of the microbiome due to inflammation, for example, can lead to a leaky gut syndrome where undigested particles leak through the intestinal wall and end up in our bloodstream, which affects our brain.

When there is an imbalance of bacteria in the microbiome, it can cause the immune system to overreact and contribute to the inflammation of the GI tract. This leads to the development of symptoms of diseases that occur throughout the body, but also in the brain. This communication and connection between the GI tract and the brain is known as the “gut-brain axis” which can be altered by eating unhealthy foods, taking antibiotics, chemotherapy or radiation treatments.

Therefore, it is important to maintain and restore the health of your microbiome by maintaining a strong balance of beneficial bacteria in the digestive tract. This is done by eating a well-balanced diet, getting enough probiotics through eating Kefir or plain yogurt, fresh sauerkraut, kombucha, kimchi, miso, apple cider vinegar, or taking a good quality probiotic that nurture the growth of good bacteria in the gut, all of which can reduce the symptoms of mental health disorders. The gut is truly connected to the brain.

Abbe Lang, a health coach and homeopath based in Marlton, informs clients about the importance of physical and mental health.

For more information or to make an appointment, call 856-452-3434 email Abbe@AbbeLang.com or visit AbbeLange.com.

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ity. I thought something on the simpler side. Not text heavy, with her credentials and bullet points of what she treats.

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33

Our Sound Connection

by Maryann Pino Miller In his book, Power Vs. Force, David R. Hawkins, M.D., Ph.D, discusses how our levels of consciousness, awareness and energy dictate our thoughts, words and actions. “All levels below 200 are destructive of life in both the individual and society at large; all levels above 200 are constructive expressions of power,” he states. Fear, anger, shame and guilt are among the emotions below 200; willingness, acceptance, love, peace and joy are above 200.

These statements have a lot to do with sound and our connections to it: We are energy. We vibrate. We emit a frequency. Sound is energy. Sound vibrates. Sound emits a frequency.

So, it’s not surprising that we relate to sound and that sound can alter our frequency.

THE ANCIENTS KNEW Consider that most cultures share the concept that life began with a sound. In Vedic tradition, as Lord Vishnu rested on the cosmic, shoreless ocean, the silence was broken with the cosmic hum we know as Aum. In the Bible, John 1:1 states, “In the beginning was the Word …” Basically we were birthed into existence with a sound.

SCIENCE NOW KNOWS

SOUND PROVIDES ANOTHER TOOL FOR OUR OVERALL WELL-BEING

Even science has found proof we live in a sea of sound. Geneticists have decoded the musical expression of our DNA. NASA has captured the sounds of all the planets and in November 2014, the European Space Agency’s Rosetta probe recorded the sound of a comet. So, it’s certain that our bodies respond to sound.

SOUNDING HEALING

Photo by Magicbowls from Pexels

Sound healing has been around for quite a while. The ancient Greeks used music to cure mental disorders. Australian aboriginal tribes used the didgeridoo as a sound-healing instrument. Tibetan or Himalayan singing bowls were used in spiritual ceremonies.

Science is catching up with the ancients. One study published in the Journal of Evidence-Based Integrative Medicine found that an hour-long sound meditation helped

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people reduce tension, anger, fatigue, anxiety and depression while increasing a sense of spiritual well-being. The sound meditation used a range of Tibetan singing bowls, crystal singing bowls, gongs, Ting-shas (tiny cymbals), dorges (bells), didgeridoos, and other small bells. The main instrument used was the singing bowls for 95 percent of the session. People that had never done sound meditation experienced significantly less tension and anxiety afterward, as well as those who had done it before.

Malbert Lee, a Hong King-based Crystal Bowl and Gong Master, says vibrations are especially useful for healing the body. “The adult body is 75 percent water, and water is a great conductor for sound vibration,” he notes. “When vibrations travel through the body, they promote circulation, energy flow and rejuvenation. The frequency of the sound synchronizes with the brainwaves and activates de-stress responses in the body.”

And sound may put us back in touch with the Beginning, with Source when all was peace.

Being in touch with Source puts us in touch with our true essence … with the peace and love that exist within us as our natural state. The more we can be in touch with our natural state of beingness, we begin to live from the place, from that truth and that energy … emitting the higher frequency of love and joy.

Sometimes called sound baths, sessions can be private or in a group. Crystal singing bowls are popular in our area. The bowls vary in size which determines the frequency they each emit and the resonance the sound will have in the body.

The Center, Life in Balance, located at 45 S. Main St., in Medford,, offers Crystal Bowl and Reiki Meditation Healing sessions each month. For more information or to register, call 609-975-8379 or visit TheCenterLifeInBalance.com.

Maryann Pino Miller is a spiritual teacher, awareness coach and author.

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BE PART OF THE FIRST ANNUAL Our team at Natural Awakenings is excited to launch the first annual Holistic Health & Healing Expo,

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WISE WORDS

plants provide; our physiology, respiration and metabolism is a mirror image of photosynthesis. We have complete biological dependency on plants in every moment; understanding this is the basis of reverence for nature, which is ecological spirituality, the only long-term solution to the environmental crisis we have created through lack of sensitivity and appreciation of our place in the biosphere.

DAVID CROW ON THE

Healing Power of Medicinal Plants

by Randy Kambic

photo by Simone Anne

How is self-care changing to empower people?

David Crow, author of In Search of the Medicine Buddha, among other books, is a foremost expert in botanical medicine and other natural health applications. As a teacher, telemedicine consultant, researcher, certified master herbalist, aromatherapist and acupuncturist, he has studied Chinese, Tibetan, Ayurvedic and Western herbal medicine for more than 30 years. He is a strong advocate of the safe use of herbs and essential oils, and installing gardens in public and private spaces. As one of the first medical pioneers to use essential oils and aromatherapy in clinical practice, integrating them into comprehensive treatments, he is also the founder of Floracopeia Aromatic Treasures.

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Why do you feel humanity needs to reconnect a sacred relationship with plants?

For our survival as a species. Plants created the biosphere over hundreds of millions of years, including the ozone layer, the oxygen in the atmosphere, the fertility of the soil, the regulation of the seasons and the foundation of the food chain. From those conditions, higher life was able to emerge and evolve: Humans emerged from conditions created by plants. Since we cannot live directly on soil and sunlight as plants do, the structure and function of the human body are designed so that we can extract those energies in forms that

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The doctor/patient paradigm is changing in many ways as a result of the internet, availability of natural medicines and awareness of the limitations and dangers of pharmaceutical drugs. The availability of nutraceuticals and herbal products from around the world has created a golden age of natural medicine, but has also brought widespread confusion from the overwhelming amount of information combined with marketing of products.

People are asking more about drugs and prescribed procedures; they are seeking natural alternatives, and in many cases, either reducing or eliminating their need for pharmaceutical drugs. This change is an important step toward greater health consciousness, which is linked directly to other aspects of creating a healthier society, like the increased demand for organic food that’s driving more organic agriculture.

Why are cultural medical systems inseparable from spiritual and meditative practices?

Classical medical systems such as Chinese and Ayurvedic medicine, along with indigenous and shamanic uses of plants for healing, have evolved and are inseparable from the spiritual practices of their cultures.

For example, Chinese medicine evolved from and with the same philosophical roots and practices as qigong and Taoist alchemy, and Ayurveda emerged from and in turn influenced yoga, tantra and Vedic philosophy. The significance of this is that medical practices were used both

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for healing the body and to support yogic and spiritual practices, and vice versa.

Now we have modern scientific research confirming the health benefits of spiritual practices such as meditation and prayer, but more importantly, traditional medical systems remind us that there is an ultimate spiritual goal that is higher than mere physical health.

What is your view on the resurgence of psychedelic plant medicines for healing?

All plants have healing properties and also have potential dangers and toxicity, depending on how they are used.

The psychoactive plants, specifically the entheogens (those that awaken the perception of divinity) have been used in ceremonies and mystery cults throughout history for healing conditions of body, mind and spirit, but those traditions have always been under the care of highly trained and experienced priests, priestesses and shamans. The experiences while under the influence of these plants are highly dependent on the container of the environment, the cultural mythologies, the ritual, its leaders and the other people present in the ceremony, and it can be highly unpredictable with both good and bad outcomes.

The use of these medicines at higher doses is an excellent opportunity for deep inner transformation, exploration of consciousness and appreciation of the visionary realms that are available to us, but like all intensive spiritual endeavors, requires preparation, orientation and guidance. Using these plants at lower doses, like microdosing daily with psilocybin mushrooms for treating depression and anxiety, offers great benefits for some people without the risks of the psychological, mental or emotional disruptions that can occur at higher doses.

For more information, visit CrowConsultations.com or Floracopeia.com.

Randy Kambic, in Estero, Florida, is a freelance editor and writer.

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37

Healthy Energy for a Healthy Brain

Photo by David Cassolato from Pexels

by Matt Preston

It’s hardly an exact science when generalizing a person’s standard operating energy (SOE) although it’s important for brain health. People will go through various states of it throughout the day. Here are some general categories someone may encounter and what they could mean.

There’s “even-keel SOE”, which isn’t necessarily the worst kind of energy, but it’s not the best either. Sometimes, life isn’t easy and other times it’s crazy. And through these periods, some people may find it’s better to just engage a “meh” state of mind.

While experiencing these states, they are just happy to keep their heads down and just go with the flow.

Now the negative results of this type of SOE could range from that person being an enabler, as they just don’t want to rock the boat, to when someone needs a shoulder to cry on, they may find that they’re not neces-

sarily equipped to help guide us through the darkness. However, there are times when a discerning steady hand is needed and although these people may not be able to relate, they can help calm the waters.

Next, there’s a more negative-focused SOE, with people that engage in this “headspace” never being difficult to pinpoint. They may not even know it consciously or even look like someone that may have this prevalent energy. And keep in mind this doesn’t necessarily make them bad either, just hard to deal with.

The numerous ways these individuals display this energy can vary, and there are times it’s best to help them see the light if all they see is a wall in front of them. Other times it may be a good idea not to interact with them at all. And, again, this doesn’t mean they’re bad people by any means.

The hope is they don’t intentionally try to

take others down to their level, which can be especially difficult in romantic or other close relationships.

Then, of course, there’s positive SOE, with people that exude this energy easy to spot as well. First, though, keep in mind this doesn’t mean they’ll have bluebirds singing around their head. This type of person has bad days and experiences like anyone else.

But it’s how they shake themselves off and keep moving forward, while not dwelling on the negative, that truly helps keep their energy so beautiful and positive.

One way this SOE can serve a person the best is when things are the worst. When broken down, through any number of ways, it can be vital to have this fire within to keep positive. Sure, it can dim and flicker, and these people will need time to heal, but it’s this energy that will help them do just that.

Further, it’ll also help uplift those around with just a genuine smile and kind word; where many people will find themselves naturally gravitating toward them for the obvious benefit.

In the end, everyone of all demographics and walks of life may go through these stages and energetic spaces throughout their lives. However, if one type is wired into someone, that doesn’t mean it’s that way forever either. And that’s especially true that each person doesn’t have to be stuck in the first or second SOE, and that can be some one of the best energy to utilize in keeping a health mind and brain as well.

Matt Preston is a creative and professional writer from Gloucester Township in South Jersey. Writing is one of his passions, body mind and soul wellness one of his goals, and belief in destiny his continual motivation. His website and podcast can be found @TheApatheticVegan.com.

Some people are always grumbling because roses have thorns; I am thankful that thorns have roses. ~Alphonse Karr 38

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39

INSPIRATION

The Healing Power of a Hug

by Marlaina Donato

jason stitt/AdobeStock.com

When we were children, a hug helped to take the sting out of a skinned knee or quell first-dayof-school jitters. In adulthood, hugs are not as plentiful or practical; many people lack partners or loved ones, and the gesture—both giving and receiving—is too often labeled as sentimentality.

As we continue to move through life with pandemic restrictions, hugs can feel risky at a time when we need them the most.

A hug elicits a powerful shot of neurotransmitters like oxytocin, serotonin and dopamine, and we don’t necessarily need another human to reap the benefits. Wrapping our

arms around a breeze-swept tree in the backyard or on a hiking trail can lower heart rate and set our brains abuzz with feel-good endorphins. Earlier this year, the forestry service in Iceland invited people to cuddle up to trees to offset COVID-19 isolation and get in a good dose of forest bathing. Scientific research, including a study from Carnegie Mellon University, backs what unapologetic huggers have always known: Even the most casual embrace can help to lower stress, boost immunity and promote a better night’s sleep.

Cuddling up with a stuffed animal is a part of everyday life for 43 percent of American adults, with men taking the lead. Befriending a plush toy is part of some trauma recovery programs and has a soothing effect on those navigating the dark waters of grief, loss and chronic anxiety. Snuggling up under a warm, weighted blanket is also akin to a hug, and has benefits much like the real thing.

Holding and being held strengthens the body’s defense systems, as well as romantic partnerships, friendships and our relationship with ourselves. Opening our arms can foster the spiritual discipline of not only giving, but receiving—a vital requirement in self-care. In a time of chaotic uncertainty, isolation and change, hugs can be medicine; they can also be a powerful metaphor and reminder to remain open, willing and beautifully human.

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

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Gift Ideas

for the Host or Hostess with the ‘Mostest’ AND HOW TO GIVE IT

With Thanksgiving later this month and celebrations of Christmas, Hannukah and Kwanza around the corner, the need for host or hostess gifts is rapidly approaching.

For many, deciding what to bring as a host or hostess gift can be daunting.

Non-crafty types (there had to be a reason someone invented gift bags), can consider visiting websites like RealSimple. com, HouseBeautiful.com and ThePioneer Woman.com websites (and many others– just google “hostess gifts”) have similar and many other ideas already packaged and ready to be ordered.

However, before buying anything, find out what the host or hostess doesn’t like, TheSpruce.com recommends. “For example, if he or she doesn’t drink alcohol, you wouldn’t want to bring wine or any other type of alcoholic drink,” the website relates.

If homemade gifts are an option, find out something the host or hostess likes.

For example, if he enjoys snacking on chips and salsa, buy several tiny jars with different kinds of that topping. If she likes unwinding with a cup of tea, buy multiple flavors of the beverage. Some more (but certainly not all) ideas include different tiny chocolates, small jars of jelly, tiny bags of coffee beans or even some small prepackaged scented soaps. A farmers’ market will likely sell some of these items. Next, find or buy a box with a lid large enough for the purchased items and enough shredded paper to fill it about halfway. Arrange the items in a way that they all fit. Put the lid back on the box and add a ribbon or bow.

Voila: homemade hostess gift.

With that part of the host or hostess gift-giving process complete, here are a few pointers on giving it in a way that does not make the giver, receiver or other guests at the party uncomfortable.

Photo by Anthony Shkraba from Pexels

by Jaycee Miller

EtiquetteSchoolOfAmerica.com recommends giving the host or hostess their gift in a way that makes clear she or he will not have to stop everything during the party to take care of it or discuss it at length. For instance, the gift recipient should not have to search for spare bowls for the different kinds of salsa or spend lots of time reminiscing about the time they drank a certain flavor of tea. The website encourages passing the gift over as quickly as possible with words that politely insist that the host or hostess enjoy it another day.

AllGiftsConsidered.com provides a few more pointers on host or hostess gifting, including giving the gift at the actual occasion (not earlier or later) whenever possible and not apologizing for its size or the amount spent on it. Remember, it should be the thought that counts.

Jaycee Miller is a freelance researcher, blogger and writer living in New Jersey.

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41

NATURAL PET

Honoring the Loss of a Pet Simple Ways to Grieve and Heal

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by Marlaina Donato

French novelist Anatole France’s sentiment, “Until one has loved an animal, a part of one’s soul remains unawakened,” rings true for anyone that shares a love story with a beloved pet. Whether we lose a cat, dog, horse, bird or lizard, the final parting can be quite emotional. Society supports us with empathy and rituals of closure when we suffer the loss of a human love, but grieving an animal companion can be a uniquely silent passage.

Surrendering fully to the mourning process, creating a joyful ceremony and celebrating the life of a loved one invites healing and solace.

SACRED GRIEF The animal-human alliance is hallmarked by the absence of emotional baggage, and is therefore capable of provoking grief that equals or exceeds losing a close relative. “This is a deep bond that is never judgmental on how we look, spend money or what we do for a living, as long as we love and nurture. And, in return, we receive undying, unconditional love,” says Pam Baren Kaplan, a pet loss grief counselor and life coach in Chicago.

Diane Stout, a pet parent and retired dog groomer in Paupack, Pennsylvania, knows the impact of this unconditional love, especially through life’s changes. “Long after a spouse has died and family have moved away to other lives and preoccupations, the family pet remains the faithful dinner or TV time companion,” she says. “A cherished pet is often the last true companion.”

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Cancelling appointments or taking time off from work after a pet’s passing does not connote emotional weakness. “Treat yourself with the same kindness you would show another person going through this difficult time,” advises Cheryl Wyatt, a certified grief companion at Lap of Love Veterinary Hospice, a national network of veterinarians that provides compassionate end-of-life care. “Allow yourself the time to do your mourning work. Tears are cleansing. If they happen to come 10 hours or 10 years from now, you have permission to shed them.”

COMPASSIONATE TRANSITIONS Loving an animal until the last goodbye includes relieving their suffering to the best of our ability. In-home euthanasia

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can make a heartbreaking time more bearable for both pet and owner. “Providing beloved pets euthanasia at home differs from a clinical setting because it allows them to remain in their safe, happy place.

At home, the veterinarian can greet the pet family and provide the loved one’s peaceful passing wherever they are most comfortable—a favorite bed or spot on the couch—surrounded by all those who love them most,” explains Wyatt.

Pet funerals are becoming more common, and ceremonies are as unique as the animal remembered. Stories, poetry and memories can be shared by family and they can include a living memorial such as a tree planted in the animal’s name.

Stout, also an accomplished artist, finds joy in painting her pets that have gone and suggests “a scrapbook of pictures and memories, because a look back at puppy or kitten pictures can bring an instant smile.”

Kaplan agrees, “Creating what I refer to as ‘a legacy of love’ can be done by the entire family or by one person. This is a book that you put together with favorite photos of your pet and journal the story around the photo. This is a great way to include family member’s memories from their perspective.”

Choosing a unique, handmade vessel for ashes can honor an animal. Mary Jane Panebianco, owner of SpiritpetShop on Etsy.com, was inspired by the passing of a co-worker’s dog. “At the time, I worked in a mixed media art gallery, and she had one of our ceramic artists create her dog Sandy’s memorial urn. It was beautiful and so well done. I did some research on the pet industry, and everything I found was so commercial and mass-produced.

I knew pets and their owners deserved another option.”

Panebianco works with a small number of award-winning American artisans and accepts custom orders for handcrafted urns. “Many of my pet parents have told me how having a beautiful memorial for their beloved pet helps them make peace with their pet’s passing. It’s the last thing you will do for them.”

In the beginning and in the end, it’s all about the love. For Stout, it’s what animals teach us. “To play and dance often, to give unconditional love, loyalty and friendship, to find joy in the little things, and that life is too often short.”

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

Advice for the Bereaved Cheryl Wyatt, of the Lap of Love Veterinary Hospice, recommends: n Set aside some time each day to be alone in a quiet place to give yourself space to grieve. n Honor the memories. n Write out your emotions freely in a journal; compose a poem or letter to your pet. n Light commemorative candles in his/her honor.

n Continue to speak to your loved one, sing to him/her whatever brought you joy in being together.

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n Wear a piece of jewelry that bears your pet’s name or contains a small amount of his/her remains. n

Join an online group or meet in person with other people that are going through the mourning process.

n Don’t let people that don’t grasp the depth of the human-animal bond tell you how you should feel.

n Create a memory table—include all of the things that remind you of your beloved pet. Leave it up for as long as you like.

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BRIDGING THE GAP BETWEEN

Ten Healthy Pet Foods For Fido

CONVENTIONAL AND

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THERAPIES INCLUDE: • Sports Medicine • Painless & Needle Acupuncture • TCVM Herbals & Nutrition Advice • Conventional Medicine • Dentistry • Minor Surgeries & More

by Sheila Julson Many pet parents switched to grain-free pet foods after a 2007 recall of pet food made with contaminated grains from China. The popularity of wheat- and grain-free human diets also fueled interest in grain-free pet foods.

In 2018, the U.S. Food & Drug Administration began investigating reports of canine dilated cardiomyopathy in dogs eating certain pet foods labeled as grain-free. Most such dog foods contain potatoes or legumes as fillers in lieu of wheat, corn or soy. (This research is ongoing, and a relationship between grain-free diets and the development of DCM hasn’t been fully proven.)

To help in determining whether or not to go grain-free, the American Society for the Prevention of Cruelty to Animals, the American Kennel Club and the Pet Nutrition Alliance note that all grains aren’t necessarily bad for dogs. Some dogs have trouble digesting heavy grains like wheat, corn, oatmeal or soy—grains that also tend to be the most genetically modified. However, flax seed, quinoa and brown rice, along with antioxidants like blueberries and kale, can be beneficial to our four-legged friends. Meat should be the number one ingredient.

The World Small Animal Veterinary Association suggests that consumers also consider if the pet food company employs doctorate-level nutritionist; the quality control process for ingredients and finished products; and company transparency. Most importantly, talk to your veterinarian when choosing pet food.

Here are 10 pet food brands that put meat first and carefully source the ingredients.

FREEZE-FRIED RAW AND FRESH FOODS Stella & Chewy’s responsibly sources grass-fed, free-range, wild and farm-raised proteins. They do not use preservatives or ingredients sourced from China. They make dog and cat food.

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Vital Essentials mini-nibs are available in chicken, rabbit or beef flavors. This brand of freeze-dried raw food has no added hormones, antibiotics, colors, fillers or flavorings.

Dr. Marty’s Premium Freeze-Dried Raw foods was developed by integrative veterinarian Dr. Martin Goldstein, with a goal of preventative nutrition. He has offered pet nutrition advice on The Oprah Winfrey Show and Good Morning America.

The Farmer’s Dog brand of fresh food incorporates human-grade, high-quality digestible proteins.

KIBBLE AND CANNED FOODS American Journey varieties list meat as the first ingredient, along with healthy grains such as flaxseed, and carrots and blueberries.

Merrick Classic Healthy Grains use digestible recipes that balance protein, fruits, vegetables and ancient grains, along with omega-3 and omega-6 fatty acids.

Nature’s Logic is a high-protein-formulated food with chicken meal as the first ingredient, along with chicken fat and healthy grains like millet. It comes in venison, beef and pork varieties.

Canidae All Life Stages canned dog food lists the first five ingredients as chicken, chicken broth, chicken liver, egg product and brown rice. It’s free from wheat, corn and soy.

Rawz has real meat as the first ingredient in their dry and wet food for dogs and cats, along with chicken and turkey liver. The company donates to animal-related causes.

Taste of the Wild dog and cat food boasts that its protein sources are based off a dog’s or cat’s natural diet. Every formula has a first ingredient of real meat, fish or fowl.

Sources: Pet Nutrition Alliance, World Small Animal Veterinary Association, American Kennel Club, American Society for the Prevention of Cruelty to Animals and U.S. Food and Drug Administration.

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45

SOUTH JERSEY’S

CALENDAR OF EVENTS

Email Publisher@NASouthJersey.com for guidelines.

We advise confirming in advance directly with the business or organization.

WEDNESDAY, NOVEMBER 3

Hump-Day After-Work Hike – 5:30-7pm.

Like to hike, but don’t like doing it alone?

Come on out for a brisk hike in nature.

Masks and social distancing required.

Inclement weather cancels. Registration limited. Free. Rancocas Nature Center, 794 Rancocas Rd, Westampton. 609-261-2495.

RancocasNatureCenter.org.

THURSDAY, NOVEMBER 4

Healthy Hike – 11am-1pm. Hike along with Naturalist Kate Forte while learning about the varying habitats within the parks. Newton’s Landing Trail, 801 Creek Rd, Delanco.

Register: Co.Burlington.nj.us.

Virtual Open House: Lourdes Institute of Wholistic Studies – 6-7:30pm. A great time to explore a career in holistic healthcare.

Complete “request a tour” tab: LIWS.org.

FRIDAY, NOVEMBER 5

New Moon Night Hike: Adults Only – 6-8pm.

Enjoy a guided hike under the darkness of the new moon to visit nocturnal habitats that are home to owls, raccoons, opossums and other wildlife that emerge after dark. $15/person.

Woodford Cedar Run Wildlife Refuge, 4 Sawmill Rd, Medford. Registration required: 856-983-3329 or CedarRun.org.

Musical Exploration of the Chakras – Sundays, Nov 7-21. 5-7pm. With SaraJoy Kuhlen. 3-wk series that will explore the chakra system through guided meditation, live sound bath, music and imagery, and creative expression. Recommended that the series be attended in its entirety, however registering for individual sessions is an option. $40/class, $99/series. Excitari Wellness Center, 30 Jackson Rd, Bldg D, Medford.

More info & to register: 856-885-2990 or Vagaro.com/excitariwellnesscenter.

MONDAY, NOVEMBER 8

Get GRIT – A 21-day online health jumpstart featuring mindset, food and fitness to get you ready for the holidays. Group coaching online; limited to 10. To register: TeemingHealth.com/grit.

Orientation to Aromatherapy – Nov 8 & 15. 9am-4:30pm. With Marlene Hudson.

An overview of the past and present use of aromatherapy. Topics: distillation, oil quality, safety, precautions, effects of aroma, dilution, blending and implementing aromatherapy into treatment sessions.

Receive a certificate of completion for 14 hrs of NCBTMB-approved Love Class Instruction. $300. The Center, Life in Balance, 45 S Main St, Medford. 609-975-8379.

TheCenterLifeInBalance.com.

SATURDAY, NOVEMBER 6

Wildlife Watch – 1-3pm. Find out where certain animals take shelter and what tools they use to do so. Grab your binoculars and cameras to see what we may find. 339 Rancocas Blvd, Mount Laurel. Register: Co.Burlington.nj.us.

The 7 Chakras & How They Affect Your Life – 1-3:30pm. Learn what the chakras are, how to understand them in your body, and apply practices through asanas, breath and meditation that create equilibrium to your system. $50. Whole Body Yoga Studio, 103 E Walnut St, North Wales. 215-661-0510.

WholeBodyYogaStudio.com.

WEDNESDAY, NOVEMBER 10

19th Annual KEF Holiday Craft Show – 9am-3pm. Over 125 vendors showcasing their hand-made only crafted creations.

Free. Kingsway High School, 201 Kings Hwy, Woolwich Township. krsd.org/craftshow.

SUNDAY, NOVEMBER 7

Interpretive Trail Hike – 1:30-3pm. An interpretive hike through our varied habitats. Easy pace suitable for all ages. Masks and social distancing required. Inclement weather cancels. Registration limited.

Free. Rancocas Nature Center, 794 Rancocas Rd, Westampton. 609-261-2495.

RancocasNatureCenter.org.

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South Jersey Edition

Hump-Day After-Work Hike – 5:30-7pm.

See Nov 3 listing. Rancocas Nature Center, 794 Rancocas Rd, Westampton. 609-261-2495.

RancocasNatureCenter.org.

FRIDAY, NOVEMBER 12

The Vibration of Manifestation – 7-8:30pm.

With Sharon Bailey. Explore ways to raise your vibration, aligning your frequency “to live the life you imagined.” $25. Live In Joy Yoga & Wellness, 118 W Merchant St, Audubon.

LiveInJoyYoga.com.

Restorative Yoga with Reiki – 7:30-9pm.

Be lead through meditative postures that allow our bodies space to release, relax and renew. Jen and Jenni will individually connect to each person with reiki. $45. Whole Body Yoga Studio, 103 E Walnut St, North Wales.

215-661-0510. WholeBodyYogaStudio.com.

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SATURDAY, NOVEMBER 13

Kid’s Craft + Flea Holiday Market – 10am2pm. Shop and support young entrepreneurs (K-12 grades) in their community while preparing for the holidays. There will be all kinds of hidden handmade treasures. Free admission. 118 Creek Rd, Mount Laurel.

RancocasWoodsEventsNShops.com.

Twilight Hike & Campfire – 4:30-6pm or 5:30-7pm. Small groups will join Rancocas staff for interpretive walks through the meadow and woods to observe and hear the sights and sounds of the nocturnal world. Includes a take-home lantern-making project and storytelling by a campfire. Rancocas members: $20/family/adult pod; nonmembers: $25/family/adult pod. Rancocas Nature Center, 794 Rancocas Rd, Westampton.

Register: Info@RancocasNatureCenter.org.

RancocasNatureCenter.org.

Reiki Share – 7:30-9pm. A collaborative healing event where all participate in the energy healing of each other. No experience necessary, all may participate. Hands-on touch not necessary. $20. Whole Body Yoga Studio, 103 E Walnut St, North Wales.

215-661-0510. WholeBodyYogaStudio.com.

TUESDAY, NOVEMBER 16

Intro to the Pendulum Workshop – 7:309pm. With Stephen Kavalkovich. Learn how to tap into your intuition to access hidden knowledge utilizing the pendulum.

Receive a brand new crystal pendulum handpicked for you. $35. Excitari Wellness Center, 30 Jackson Rd, Bldg D, Medford.

More info & to register: 856-885-2990 or Vagaro.com/excitariwellnesscenter.

THURSDAY, NOVEMBER 18

Zoom Talks: Meet Stoneleigh – 7-8pm.

Celebrating three years as a public garden in the Philadelphia area. Join Stoneleigh Director Ethan Kauffman as he reveals the rich history of the landscape and main house and provides a sneak peek into the process of creating this community treasure. Register: Info@RancocasNatureCenter.org.

RancocasNatureCenter.org.

Free Webinar: Mysteries of the Gut Microbiome – 8pm. Hosted by Teeming Health with Michelle Martin. Some call the gut our “second brain” for its impact on our psychological and physical well-being. Learn to correct imbalances and dysbiosis naturally.

Via Zoom. Register: Tinyurl.com/yjkuxzgb.

FRIDAY, NOVEMBER 19

Full Moon Night Hike – 5:30-7pm. Enjoy a guided hike at night to visit nocturnal habitats that are home to owls, raccoons, opossums and other wildlife that emerge after dark.

Approximately 1 mile. $15/adult, $10/child.

Suitable for ages 8 & up. Woodford Cedar Run Wildlife Refuge, 4 Sawmill Rd, Medford.

Registration required: 856-983-3329 or CedarRun.org.

Support the Small Businesses that Advertise in NASJ

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Support the Small Businesses that Advertise in NASJ

Yoga Slumber: Restorative & Reiki – 6:308pm. Designed to help ground and maintain balance, while receiving reiki allowing the mind and body to fully rest. $25. Live In Joy Yoga & Wellness, 118 W Merchant St, Audubon. LiveInJoyYoga.com.

Full Moon Sound Healing – 7-8:30pm.

With Krissy Marinelli. A special full moon crystal bowl sound bath which will focus on the release of stagnant energy and tension in our mind and body. $25. Live In Joy Yoga & Wellness, 118 W Merchant St, Audubon.

LiveInJoyYoga.com.

SATURDAY, NOVEMBER 20

Saturday Guided Walk – 10:30-11:30am.

Studies show that taking a walk in a natural area is good for your physical and mental health. Adults and interested. Masks and social distancing required. Inclement weather cancels. Registration limited.

Free. Rancocas Nature Center, 794 Rancocas Rd, Westampton. 609-261-2495.

RancocasNatureCenter.org.

Moonlight Walk – 7-9pm. Join an experienced guide for a night walk in the pines.

Whitesbog Preservation Trust, 120 W Whites Bogs Rd, #34, Browns Mills. 609-893-4646.

Whitesbog.org.

SATURDAY, NOVEMBER 27

Shop In Joy Holiday Market: Small Business Saturday – 12-5pm. Find something for everyone on your list with unique, custom and handmade gifts from local artists and vendors. Enjoy a mini session, reiki, massage, card reading with one of our elves and enjoy a cup of tea as you browse. Live In Joy Yoga & Wellness, 118 W Merchant St, Audubon.

LiveInJoyYoga.com.

PLAN AHEAD SATURDAY, DECEMBER 4

Trauma-Sensitive Yoga Teaching Training: Level 1 – Dec 4-5. 12-5pm. With Janet Watkins. Learn how to create a trauma-sensitive yoga practice body-based approach incorporating ayurveda, the Healing Science of Yoga. Open to yoga teachers and those who would like to expand their knowledge of yoga and complex trauma. $250. Live In Joy Yoga & Wellness, 118 W Merchant St, Audubon.

LiveInJoyYoga.com.

MONDAY, DECEMBER 6

Yin Yoga with Angelic Reiki – 6:30-8pm.

With Sue Raletz & Alexis DiTullio. Explore, open and release as you settle into the poses of a gentle yin yoga practice. During the stillness of the longer holds, Angelic Reiki will be provided. $30. Live In Joy Yoga & Wellness, 118 W Merchant St, Audubon.

LiveInJoyYoga.com.

FRIDAY, JANUARY 28, 2022

SAVE THE DATE Yoga Cape May Holistic Yoga Retreat – Jan 28-30. “Listening with our Hearts.”

Deepen your experience with yoga and meditation. This retreat can help you connect deep within yourself to discover your true self and allow you to find your own path to wholeness. Experience various styles of yoga and meditation. All levels. $299 all-inclusive. Marianist Retreat Center, Cape May Point. Info, Karen: 609-827-8886 or KBosna28@yahoo.com.

YogaCapeMay.com.

MONDAY, NOVEMBER 22

A Night of Healing – 6:30-8pm. Join Lou Ann Graves for a beautiful evening discussing the healing energies of Mother Mary/Blessed Mother. Be guided into a meditation and receive an individual reiki treatment. There will be an individual card pull and intuitive guidance during group share. $30. The Center, Life in Balance, 45 S Main St, Medford. 609-975-8379.

TheCenterLifeInBalance.com.

WEDNESDAY, NOVEMBER 24

Give Thanks Work Day – 10am-2pm.

Hands-on action that will help spruce-up Woodford Cedar Run Wildlife Refuge and benefit the environment. Includes heavy physical labor as working on tearing down a fence. Woodford Cedar Run Wildlife Refuge, 4 Sawmill Rd, Medford. Registration required: 856-983-3329 or CedarRun.org.

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THURSDAY, NOVEMBER 25

Thanksgiving Day Yoga Class – 9-10:30am.

With Janet Watkins. An all-levels guided yoga practice before your Thanksgiving Day feast. We will open our hearts to the countless blessings that are seen and look to uncover others. $15 or class card. Live In Joy Yoga & Wellness, 118 W Merchant St, Audubon. LiveInJoyYoga.com.

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ONGOING

SOUTH JERSEY’S

THURSDAY

MONDAY Holistic Health with Siobhan – 10am, Mon & Wed. A mixture of qigong and easy holistic health techniques, you may effectively change how you feel in mind/body/spirit. This is a provocative and interactive class with time for Q&A. Lots of health challenges will be covered. Meets live; recordings available for a limited time. $96/mo; 2 1-hr classes/ wk. Register with a friend(s) and each get $25 off. Info & register: 609-752-1048 or NextStepStrategiesLLC.com.

Monthly Meditation/Mini-Workshop – 6:30-8pm. 1st Mon. With Susan Drummond.

An open invitation to those who are interested in exploring meditation, energy education/ topics and reiki. No experience necessary. $15. The Center, Life in Balance, 45 S Main St, Medford. Pre-registration required: 609975-8379 or TheCenterLifeInBalance.com.

WEDNESDAY Midweek Meditation – 12-12:10pm. Also Fri. The focus of this meditation is love. Each week we will raise the love vibration personally and globally. Treat yourself to a mid-day refresher. Free. The Center, Life in Balance, 45 S Main St, Medford. 609-975-8379.

TheCenterLifeInBalance.com.

T’ai Chi Chih: Joy thru Movement – 6pm.

A non-martial art with many health benefits. This practice is more qigong-like and is completely non-violent. A set of movements (done standing or seated) completely focused on the development of an intrinsic energy called Chi. Improve physical and emotional balance, help with better sleep quality and overall sense of well-being is reported by clients. Meets live; recordings available for a limited time. $96/mo. Register with a friend(s) and each get $25 off. Info & register: 609-752-1048 or NextStepStrategiesLLC.com.

Reiki/EdenMethod/EnergyMedicine Online/In-person Sessions – Struggling with a chronic condition or feel there is nowhere else to turn? Let’s work together to balance energies and create a customized strategy for you. Using reiki, the Eden Method and other holistic practices to help you feel better again. Tap into your body’s natural healing ability with ongoing support. Appointments at Mt Holly location. Online availability through the week and at additional centers. Info & register: 609-752-1048 or NextStepStrategiesLLC.com.

FRIDAY Midweek Meditation – 12-12:10pm. Also Wed. The focus of this meditation is peace.

Each week we will raise the love vibration personally and globally. Treat yourself to a mid-day refresher. Free. The Center, Life in Balance, 45 S Main St, Medford. 609-9758379. TheCenterLifeInBalance.com.

SATURDAY Burlington County Farmers’ Market – 8:30am-1pm. 500 Centerton Rd, Moorestown. BurlCoAgCenter.com.

Walking Group – 9am. 1st Sat. With Michelle, Teeming Health Wellness Studio. Walking group at one of our local county parks. For more info & location: Meetup.com/HealthyMount-Holly.

Fall Markets – Thru Nov 27. 10am-2pm.

Include morning shopping with local makers, food and music. Whitesbog Preservation Trust, 120 W Whites Bogs Rd, #34, Browns Mills. 609-893-4646. Whitesbog.org.

Psychic & Healing Fair – 10am-2pm. 3rd Sat. The fair offers different avenues to healing. Be able to have an intuitive/psychic reading, a reiki session, energy healing or lie on the BioMat. $30/20 mins. A variety of 20-min free talks offered. The full BioMat is available for $10/20 mins. Walk-ins welcome and encouraged. The Center, Life in Balance, 45 S Main St, Medford. 609-975-8379.

TheCenterLifeInBalance.com.

Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t).

50

South Jersey Edition

CLASSIFIEDS Fee for classifieds is $1 per word per month. To place a listing, email content to NASouthJersey@gmail.com.

Deadline is the 10th of the month.

For Rent AFFORDABLE OFFICE SPACE FOR RENT ON MAIN ST IN HISTORIC MEDFORD, NJ – South Jersey’s premier source for all that is holistic and spiritually enlightened, The Center, Life In Balance, on Main Street in Medford, has office space for rent. The office space would be shared with other like-minded practitioners, so it’s very affordable. For more info: 609-975-8379.

NEWLY RENOVATED OFFICES – For rent in Medford, NJ. Info: 856-906-0644.

OFFICE SPACE – Integrative Physician looking to share office space in Voorhees.

856-669-9118.

OFFICE SPACE FOR RENT – Established holistic wellness center located in the heart of Merchantville. Info: 856-488-7067.

Seeking COLON HYDRO THERAPIST – Want to be part of a highly successful 40-yr-old practice that already has business booked? Allergy and Health Solution, Medford, is hiring an LPN, RN or medical technician with a min of 2 years’ experience. Will train the right person.

To apply, Carylann: 609-654-4858.

DENTAL ASSISTANT (OR TRAINEE) FOR HOLISTIC PRACTICE – Part-time position (Haddon Township, NJ). Seeking: high-energy, reliable, compassionate assistant or trainee. Ideal candidate: 1-3 yrs of experience (with x-ray license) preferred but will train. Work hrs: M-W, 20-25 hrs/wk.

Email resume to: DrScott621@gmail.com Learn more about holistic dentistry: BiologicalDentistsOfNJ.com.

HALO WELLNESS CENTER IN MARLTON – Looking to hire 3 part-time licensed massage therapists. Offer flexible schedules, excellent compensation and a positive work environment. Send resume: Info@HaloWellnessCtr.com.

NUTRITIONAL WELLNESS CENTER – Is hiring a clinical nutritionist. Please contact Sean Inselberg: 856-499-2160.

Volunteers

~James Baraz

VOLUNTEERS – If you are interested in crystals and everything holistic, we are looking for volunteers for HeartSpace Metaphysical Gift Shop. Susan Drummond: 609-975-8379.

NASouthJersey.com

Support the Small Businesses that Advertise in NASJ

SOUTH JERSEY’S

COMMUNITY RESOURCE GUIDE

Connecting you to the leaders in natural health care and green living in our community.

To find out how you can be included in the Community Resource Guide, email NASouthJersey@gmail.com to request our media kit.

Alternative and Complementary Medicine

Awareness Coaching

MARK JAMES BARTISS, MD

Certified Heal Your Life® Teacher Emotion Code Practitione Consciously Living, LLC The Center, Life in Balance 45 S Main St, Medford, NJ 856-912-2087 Maryann@ConsciouslyLiving.net

Institute for Complementary & Alternative Medicine 24 Nautilus Dr, Ste 3, Manahawkin 609-978-9002 504 Hamburg Tpk, Ste 202, Wayne 973-790-6363 639 Stokes Rd, Se 202, Medford 609-654-5900 ICAMBartissMD.com Dr. Bartiss is both conventionally and holistically trained, giving patients the best of both worlds and the freedom to choose.

ICAM’s HEART Program addresses the body’s basic needs in terms of hormone rejuvenation to include adrenal, thyroid, sex and growth hormones as well as the essential neurotransmitters. As an active and founding member of the American Association of Ozonotherapists, Dr. Bartiss is an expert in various forms of bio-oxidative therapies that include ozone, hydrogen peroxide, ultraviolet phototherapy and high-dose vitamin C. These and other powerful therapies are offered by only a few hundred medical practitioners throughout the country.

Animal Intuitive SALLY KYLE

Animal Communication & Holistic Bodywork Paws 4 Healing 609-791-9406 Paws4HealingNJ@gmail.com Paws4Healing.net Curious about what your animal friend is thinking, feeling and sensing? Want to learn how to bridge a connection through communication and gentle touch? Your animal companion does not have to be in discomfort when experiencing dis-ease, mobility or behavior projects.

When heard and acknowledged, transformation begins. Sally, a clairsentient, specializes in Tellington TTouch®, Reiki Ryoho, Jin Shin Jyutsu®, Bach Flower Remedies and Emotional Freedom Technique. She channels through automatic writing offering sessions in person via home/yard visits or phone consultations.

MARYANN PINO MILLER, M.Ed.

Become aware of your true nature, meet your inner child waiting for your love, become aware of and unload the baggage weighing you down, become aware of the depth of love that exists within you and gain the understanding of the importance of your relationship with yourself and how to foster it.

Ayurvedic Healing Practitioner JANET WATKINS, RYT, CRM

Ayurvedic Healing Practitioner Registered Yoga Teacher Live in Joy Yoga & Wellness 118 W Merchant St, Audubon, NJ 08106 856-816-4158 Utilizing the principles of ayurveda, nutrition, yoga, meditation, and herbs for natural healing and self-care to support your body in returning to its natural healthy function. Reiki session, ayurvedic cooking classes, restorative yoga and private yoga sessions.

When I started counting my blessings, my whole life turned around. ~Willie Nelson

Bio-Identical Hormone Restoration Therapy DR. CAMILLE SEMPLE-DALY, DO

Replenish Center 215 Sunset Rd, Ste 204 Willingboro, NJ 08046 856-380-1330 Info@ReplenishHormones.com ReplenishHormones.com

Don’t wait any longer to restore your hormone balance. Symptoms due to menopause, andropause, PMS, thyroid dysfunction, adrenal fatigue, etc., should not negatively impact your quality of life. Regain your vitality and zest naturally with individualized Bio-Identical Hormone Restoration Therapy (BHRT). Dr. Camille Semple-Daly is board certified in OB/ GYN, Integrative and Aesthetic Medicine.

MARK JAMES BARTISS, MD

Institute for Complementary & Alternative Medicine 24 Nautilus Dr, Ste 3, Manahawkin 609-978-9002 504 Hamburg Tpk, Ste 202, Wayne 973-790-6363 639 Stokes Rd, Se 202, Medford 609-654-5900 ICAMBartissMD.com Dr. Bartiss is among a small group of physicians that pioneered the early “integrated” health care system. As a conventionally and holistically trained physician, he offers the best of both schools of medicine. Dr. Bartiss’ “HEART” Program (Hormone, Endocrine, Adrenal Rejuvenation Therapy) addresses hormone imbalance and focuses on restoring his patients to optimal levels. The simple explanation of this program is that when the endocrine system is balanced, a person is less likely to become ill, overweight and emotionally imbalanced. ICAM patients report an improved quality of life, both emotionally and physically.

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November 2021 2021 || November

51

Chiropractor

SACRED SERENITY LLC

DR. SYLVIA BIDWELL BIDWELL CHIROPRACTIC

The Strawbridge Professional Center 212 W Rte 38, Ste 100 Moorestown, NJ 08057 856-273-1551 DrSylvia@Bidwell-Chiropractic.com Bidwell-Chiropractic.com Dr. Bidwell is dedicated to providing patients the best possible spinal health care including chiropractic adjustment, massage, electrical muscle stimulation, ultrasound, hot and cold therapy, cervical and lumbar traction, and stretching and strengthening exercise instruction. Her adjustments techniques consist of diversified, activator, arthrostim, SOT blocking, craniosacral work, active release technique and PNF stretching.

Essential Oils YOUNG LIVING ESSENTIAL OILS

Marilyn York Independent Distributor #489656 877-436-2299 MyYL.com/naturalhealth4U

Essential oils: revered for thousands of years for their naturally enhancing support of body, mind and spirit. Become a Young Living Essential Oils Member/Customer, and/or an Independent Distributor.

Healing Modalities NATURAL HEALTH IMPROVEMENT CENTER OF SOUTH JERSEY

Sharon Coward 5 W Chester Ave Merchantville, NJ 08109 856-553-9678 MySacredSerenity.com

What would it take to live your best life? Time to thrive not just survive. Reduce stress, anxiety and traumas with TRE. Sacred Serenity also offers life coaching, meditation and yoga for everybody. Schedule a private session, do a group session, or attend a workshop.

Health Coach MOLLY DINAN, HHC

Higher Altitude Wellness 110 N Woodbury Rd Pitman, NJ 08071 207-653-8062 HigherAltitudeWellness.com I am a certified Holistic Health Counselor, Reiki Master and Energy Medicine Practitioner. It is my mission to provide health counseling that is economical, empathetic and empowering.

Want to build emotional, physical and spiritual resilience? Need simple strategies to boost and improve your immune system? Like to learn techniques to manage emotional stress?

Please visit my website to learn more or book a session.

JASON FOSTER

New Moon Holistic Health Coaching, LLC The Center, Life in Balance 45 S Main St, Medford HealingLifeToLoveLife@gmail.com HealingLifeToLoveLife.com Integrative Nutrition Health Coach, Reiki Master and Shamanism practitioner who helps people transform their lives from the inside out. Using energy work and coaching to help them make changes in their lives.

5 W Chester Ave, Merchantville NJ 08109 856-667-6805 • NHICSouthJersey.com

Safe, natural solutions for many health problems. Get to the root of your symptoms and heal your body with Nutrition Response Testing. The practitioners at NHIC offer a non-invasive, advanced form of muscle testing for food sensitivities, chemical and metal toxicity, and immune system issues for all ages. Individualized, targeted, “Root-Cause Nutrition.”

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52

South South Jersey JerseyEdition Edition

ABBE LANG

856-452-3434 Abbe@AbbeLang.com AbbeLang.com Abbe Lang is a Certified Life Coach and Homeopath practicing in her Marlton office. If you are struggling with your physical or mental health she can help. If you need to stick to a nutrition plan, she can create and implement one for you. She works with women, men and couples. Her practice style is to combine all the modalities of healing (homeopathy, cell salts, Bach flower remedies) to her clients coupled with a life coaching directional program to implement positive changes in their lives.

NASouthJersey.com NASouthJersey.com

Health Counseling LIESHA GETSON, BCTT, HHC

Health Through Awareness 100 Brick Rd, Ste 206, Marlton 856-596-5834 HealthThroughAwareness.com

Liesha Getson is a Board-Certified Thermographic Technician, Holistic Health Counselor, a Reiki Master and Energy Practitioner.

Liesha is a founding partner of Health Through Awareness in Marlton, a cooperative wellness center that provides a variety of alternative services to facilitate healthy living including nutrition and lifestyle counseling, reiki, thermography, infrared detoxification and biopuncture.

Holistic Coaching NATURAL HEALTH

Laurel Hill Plaza, corner of Blackwood- Clementon Rd & Laurel Rd, Lindenwold.

856-784-1021 • NaturalHealthNJ.com For a complete selection of vitamins, homeopathics, body care, bulk herbs, bulk grains, packaged foods, frozen foods, organic produce, snacks. Open 7 days. Mon-Fri, 9am8pm; Sat, 10am-8pm; Sun, 10am-5pm.

Hypnotherapy DR. JAIME FELDMAN, DCH

Chairman, Medical & Dental Division, International Hypnosis Federation 214 W Main St, Ste L4, Moorestown, NJ 08057 856-231-0432 • DrJaimeF@aol.com PartsTherapy.com Dr. Jaime Feldman, one of the pioneers in an advanced technique called “Advanced Parts Therapy,” has been able to unlock the subconscious and remove unwanted behaviors: stop smoking (guaranteed), weight loss, stress, depression, pain and anger management, and more. Outstanding success in curing phobias and deep-seated trauma, and treating the immune system to put cancer into complete remission.

Integrative/Holistic Medicine DR. STEVEN HORVITZ

Institute for Medical Wellness 110 Marter Ave, Ste 408, Moorestown, NJ 856-231-0590 • DrHorvitz.com Board-Certified Family Medicine blending traditional family care with a holistic focus and preventive, nutritional and integrative approach. We look for causes and triggers for disease before reaching for the prescription pad. Same and next day appointments are available.

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NASJ Needthe a Chiropractor?

You can find one

PHILIP GETSON, DO

Health Through Awareness 100 Brick Rd, Ste 206, Marlton, NJ 08053 856-596-5834 Health Through Awareness takes a holistic approach to health and well-being. Dr. Philip Getson is a board-certified Family Physician and certified by four Thermographic Boards. He specializes in thermography, an early diagnostic tool for many health conditions including breast health. With the mission of providing a balanced approach to wellness, the center offers diet and lifestyle counseling, thermography, the area’s most unique infrared detox sauna (The POD), reiki, a smoking cessation program, physician standard supplements and ongoing wellness classes.

Integrative Medicine/ Holistic Pain Management POLINA KARMAZIN, MD

Board certified in Integrative Medicine & Acupuncture 2301 E Evesham Rd, Bldg 800, Ste 219 Voorhees, NJ 08043 856-528-2258 • SouthJerseyHolistic.com Our practice treats each person individually by addressing the root cause of the problem. Dr Karmazin employs holistic therapies, such as acupuncture, biopuncture, homeopathy and nutritional counselling for a variety of ailments. We also specialize in holistic pain management and do not use narcotics, NSAIDs or steroid injections.

Intuitive Healing SUSAN COSTANTINO DRUMMOND RM, INTUITIVE MEDIUM

NJBalance at The Center, Life in Balance 45 S Main St, Medford 609-923-3154 Susan@NJBalance.com NJBalance.com Susan is an Intuitive Medium and Reiki Master. She specializes in intuitively enhancing the mind, soul and physical body with healing energy for your highest well-being.

Intuitive Healing & Yoga

Naturopathic Doctor

TRICIA BANFE HEISER

Naturopathic Doctor Marlton & Haddonfield, NJ 856-472-9495 • MyNaturalDoctor.com

Yoga Teacher, Reiki Master/Teacher, IET Practitioner, Energy Intuitive 856-905-3024 TheSanctuaryForYoga.com App.namastream.com/the-sanctuary-for-yoga It is my desire to help you live your best life. To feel balanced and at ease in mind, body and spirit. Join me online for yoga, meditation, pranayama and other pearls of wisdom to help you navigate life with joy and grace.

Or, in-person, allow me to shine a light on the divine guidance that is always there for you but sometimes goes unnoticed with energy work and intuitive guidance. A session with me will leave you feeling as if you are in the Divine Flow of Life!

Medical Skincare and Cosmetics

MELISSA JOSSELSON, ND

Holistic health care for all ages and a variety of health conditions. Find the cause of your health issues and heal using safe, natural and non-toxic therapies.

Numerologist TRACI ROSENBERG, MA

Numerologist & Empowerment Coach 609-417-4526 TraciRosenberg@gmail.com SoulTalkWithTraci.com Join the region’s leading numerologist as you discover your life’s purpose. Encoded in your name and birth date are your lessons, talents and desires. Traci will help you realize your full potential.

DR. ANAMARIA NEWPORT, DMS, DMD, MHS, PAC

17 White Horse Pike, Ste 10B Haddon Heights, NJ 08035 856-323-8885

Dr. Newport is a discerning artist, highly experienced master cosmetic injector and renowned dermatology speaker with 10+ years of extensive medical training. Her continuous dedication for skincare, surgery, dentistry, and cosmetic procedures are enhanced by combining the use of the latest technology and her unique homeopathic style. As an artist, she is genuinely passionate about bringing out the unique beauty in each one of her patients. Look no further for your organic skincare specialist, offering the purest treatments achievable with our personalized natural products.

Naturopath DOROTHY GREEN, HHP

Moorestown, NJ & Narberth, PA 609-261-1955 DorothysHealingCenter.com With over 20 years’ experience and 60,000 sessions, come experience methods to reconnect the body back to wellness and free itself from symptoms, then move into greater self-awareness.

Outdoor Recreation & Pinelands Preservation PINELANDS ADVENTURES

1005 Atsion Rd, Shamong, NJ 08088 609-268-0189 PinelandsAdventures.org

forest tours.

A nonprofit Initiative of Pinelands Preservation Alliance. Recreational activities include guided/unguided river paddling, camping, hiking and small group history and ecology

Pre-Pregnancy and Pregnancy Holistic Telehealth KATELYN KRAUSE

Kate Krause Coaching LLC 609-975-9708 KateKrauseCoach@gmail.com KateKrauseCoaching.wixsite.com/hom Using a back-to-basics approach in her 1:1 coaching program, Kate supports women by providing education about health and fertility optimization, assists in the process of implementing healthy behaviors and guides women through barriers that hinder them from finding their healthiest selves.

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MICHELLE URBANSKI, CHHP

Revive Your Health, LLC 609-614-0604 ReviveForYourHealth@gmail.com ReviveForYourHealth.com Michelle Urbanski is a Certified Holistic Healthcare Practitioner specializing in helping couples identify and heal the known or unknown factors preventing pregnancy. She utilizes Bioenergetic Assessment to identify stressors, discover imbalances and create customized nutritional and emotional supports for your fertility journey. Michelle provides virtual holistic telehealth services specific for fertility, pregnancy and postpartum needs.

Reflexology MARLENE HUDSON

Board Certified Massage Therapist, NCBTMB Approved Provider, Reflexologist The Center, Life in Balance 45 S Main St, Medford, NJ 609-321-4843 Marlene@LearnReflex.com Marlene provides workshops and classes in reflexology and aromatherapy for Massage Therapists seeking continuing education credits and certification in reflexology. Her reflexology sessions incorporate the use of Young Living essential oils on reflex points, and her approach helps clients understand the emotional/mental (psychosomatic) causes of illness and wellbeing and how the nervous system (reflexes) are key to reversing stress responses in the body and mind. She also teaches Raindrop Therapy and was previously a national trainer for Young Living Essential Oils.

Take time for self-care.

Sexual Dysfunction DR. CAMILLE SEMPLE-DALY, DO

Replenish Center 215 Sunset Rd, Ste 204 Willingboro, NJ 08046 856-380-1330 Info@ReplenishHormones.com ReplenishHormones.com

Natural, non-invasive procedures for sexual dysfunction affecting one or more of the following: desire, arousal, lubrication, erectile function, orgasm, pain, dryness and satisfaction. The Replenish Center utilizes an integrative and functional approach looking at key factors such as hormone imbalance, vitamin/ mineral deficiencies, certain medications and chronic illnesses. Other contributing factors are lifestyle, diet, exercise and stress. The Replenish Center specializes in therapies which utilize your body’s own healing mechanisms. Dr. Camille Semple-Daly is triple board certified in OB/GYN, Integrative Medicine and Aesthetic Medicine.

Spiritual Wellness BETH O’BRIEN

Spiritual Healing Through Guidance The Center Life in Balance, 45 N Main St, Medford On Angels Wings, 110 Creek Rd, Mt Laurel BethOB67@yahoo.com Beth, a psychic/medium, can give you spiritual and intuitive guidance from your loved ones.

Beth is also a Reiki Master and an ordained minister to officiate your wedding. She also is a paranormal investigator and does private and public homes. She also does house blessings and cleansing.

Tai Chi/Energy Balance SIOBHAN HUTCHINSON, MA, HOLISTIC HEALTH

South & Central NJ, Bucks County, PA & Skype sessions 609-752-1048 Siobhan@NextStepStrategiesLLC.com NextStepStrategiesLLC.com

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Discover your body’s natural healing ability. Clients report experiencing increased range of motion, balance, relaxation, reduced stress and an overall sense of well-being. Siobhan is an accredited T’ai Chi Chih®, Seijaku, Guigen Qigong, Reiki Master/Teacher, Medicinal Aromatherapist and Certified Clinical Eden Energy Medicine Practitioner. The United Fellowship of Martial Artists awarded her Holistic Healing Artist & Qigong Master. Her passion is stress relief and walking in serenity.

NASouthJersey.com NASouthJersey.com

Weight Management DR. CAMILLE SEMPLE-DALY, DO

Replenish Center 215 Sunset Rd, Ste 204 Willingboro, NJ 08046 856-380-1330 Info@ReplenishHormones.com ReplenishHormones.com

End yo-yo dieting with our safe and effective Physician-Supervised Weight-Loss Program. Our program is designed to identify the root causes of your weight concerns, individualize a plan to reverse the imbalances identified, and help you to quickly and safely lose the excess weight.

Finally, we will transition you to a healthier lifestyle to keep you at a healthier weight.

Dr. Semple-Daly is triple board certified in OB/GYN, Integrative Medicine and Aesthetic Medicine.

Wellness Center NUTRITIONAL WELLNESS CENTER

Sean C. Inselberg, MS, CNS 1 Cinnaminson Ave, Ste 206, Palmyra, NJ 08065 856-499-2160 NutritionalWellnessNJ.com

Offering simple, effective solutions for optimal health for the whole family. Includes: Functional Medicine testing, Othromolecular energy medicine, Neuro Emotional Technique, Psycho neurobiology, autonomic response testing, Theta Healing.

Yoga RISE AND THRIVE WELLNESS YOGA

Terry Veit-Harmening 714 E Main St, Moorestown 609-923-5782 RiseAndThriveWellnessYoga.com

Terry Veit-Harmening is a certified Yoga Therapist, a certified Ayurvedic Lifestyle Educator and a brain longevity specialist with the Alzheimer’s Research Association. Yoga Therapy is a holistic approach to health care using postures, movement, stretches, lifestyle choices, relaxation and breathing practices to address your specific issues.

Support Small Businesses Advertise NASJ The Bestthe Wellness Centersthat Advertise inin NASJ!

MONTHLY

Crossword Puzzle HINT: Some answers can be found on our website NASouthJersey.com, by reading the November feature, Dying Well: Four Steps to a Good Death.

ACROSS

1 Food substances that can be metabolized to give energy and build tissue 6 Order not to resuscitate, abbr.

8 Moon of Jupiter’s 9 Antioxidant-rich berries 10 Excessive consumption of this common food ingredient can have severe consequences for your health 12 Computer-screen pixel 13 Robust energy 15 Allicin-rich vegetable 16 Junction points 17 Couple 19 Nutrient-rich green vegetable 23 Sparked 25 Excellent salad vegetable 27 Bare 30 Connection 31 Relating to an ancient medical treatise on the art of healing and prolonging life

DOWN

1 Organs of smell 2 Cancer-causing element in cigarettes 3 With respect to private feelings 4 Compass direction 5 A neurotransmitter 6 End physical life 7 Rejection words 11 Thanks 12 Medical man 13 Relating to ancient Hindu scriptures 14 High-protein soup 17 Basis of a vegan diet 18 Oxygen plus nitrogen 20 Popular 21 Also called 22 Garden tool 24 Large food fish 26 ___ Dhabi, emirate 27 Thanksgiving month, abbr.

28 Youngster 29 Winter mo., for short

For clues, simply read the articles in this month's edition of

1 2 3 4 5 6 7 8 9

10 11 12 13 14

15 16

17 18 19 20 21 22 23 24 25 26 27 28 29

30 31

You can find the answers to this month's puzzle by visiting NASouthJersey.com.

this month's

CROSSWORD PUZZLE sponsored by:

MARCH 2022

For more information, contact Shae Marcus at

856-797-2227 or email info@hhhexpo.com

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Nutritional Wellness Center Total Healing for the Body, Mind & Spirit

Offering simple, effective solutions for optimal health for the whole family.

• Board Certified Clinical Nutritionist

• Digestive and Thyroid Health

• Functional Medicine Testing

• Immune System Support

• Food Allergy & Intolerance Testing

• Treatment for Anxiety & Depression

• Autonomic Response Testing

• Nutrition for Autoimmune Conditions & Autism

• Orthomolecular Energy Medicine • Neuro Emotional Technique • Theta Healing

• Treatment for Skin Conditions • Urgent Care for Colds and Flu’s • Healthy Cooking & Meal Planning

1 Cinnaminson Ave. Suite 206 • Palmyra, NJ 08065 In Office or Virtual Appointments Available

856-499-2160 nutritionalwellnessnj.com