September 2018 NAHVW

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Forever Flexible Keep Joints

Naturally Healthy

Kid-Pleasing Box Lunches Choose Healthy, Colorful Foods

Waste Not Adopt a Zero-Waste Lifestyle

Why Our Bodies Love

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Contents 14

16

THE PROBLEM OF SITTING STILL

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Feel Empowered on Your Path to Well-being

Licensed Psychotherapist Advanced Hypnotherapist NLP Practitioner Reiki Healer Call Gina Orsi, CSW, MS, CHT t gina@gorsitherapy.com

by Chela Crane

16

FOREVER FLEXIBLE

by Lisa Marshall

20

YOGA TEACHER PROFILES

24

MEDITATIVE MELODIES

by Dudley Evenson

26

BETTER BODY AWARENESS FOR PAIN-FREE WORK

24

by Jen Servidio

27

BUILD A BENTO BOX LUNCH FOR KIDS by Judith Fertig

30 WHY OUR BODY LOVES YOGA by Marlaina Donato

32

HEALTHY BEAN RECIPES

30

34

ZERO WASTE LIFESTYLE

35

RECLAIMING REST

by Avery Mack by Bracha Meshchaninov

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DEPARTMENTS 8 news briefs 12 health briefs 13 global briefs 20 yoga teacher profiles 23 inspiration 24 healing ways 27 healthy kids

30 fit body 32 conscious 33 34 36 38 41

eating foodie guide green living calendar classifieds resource guide

Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy, green lifestyle.

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Discover Better Health with Holistic Medicine Dr. John Lichtenstein uses Holistic, Eastern and Western approaches for seniors, adults, adolesence and children.

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 845-480-9006 or email publisher@naturalawakeningsro.com. Deadline for ads: the 12th of the month prior to the desired publication month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: editor@naturalawakeningsro.com. Deadline for editorial: the 5th of the month prior to the desired publication month. CALENDAR SUBMISSIONS For guidelines and to submit entries, go to NaturalAwakeningsRO.com/calendar/. Deadline for calendar: the 5th of the month prior to the desired publication month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com.

Specializing in Alcohol & Drug Abuse Treatment and Detoxification and Medically Supervised Weight Loss 6743 Route 209, Kerhonkson t 325 Albany Ave, Kingston

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Are you experiencing personal life challenges? I can help guide you through with compassion and understanding. Attain the personal growth you seek. Now offering

Join me for Mindful Monday meditations Crystal Healings Schedule your appointment today. Contact 236-5612 or drnazari@drsallynazari.com. ri com Learn more at DrSallyNazari.com September 2018

5

letter from publisher

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ithin just a few days of each other, two of my friends recommended the Insight Timer app to me, so of course, I had to check it out. While I began practicing yoga over 20 years ago, it is much more recently that I began a meditation practice. I love that this meditation app keeps track of the meditations I listened to recently and also, how often I meditate (40 consecutive days so far). In our Healing Ways article, we learn how sound can deepen our meditation experience (see page 24). With the timer feature on my new favorite app, I can listen to wonderfully soothing ambient sounds as I relax into my restorative yoga poses. Whether you are new to yoga, thinking about trying it for the first time or have been practicing for years, this month’s issue has informative articles on this practice. Michael A. Singer explains how individuals discovering their true, essential self through a yoga practice can benefit everyone (see page 23). In our yoga teacher profiles, our amazing local teachers tell us why they adore yoga and why they love sharing the practice with others in our community (see page 20). Our theme this month is body movement and I love how this topic can be approached from so many different ways, as we constantly use our bodies throughout each day, sometimes more mindfully than at other times. It can be easy to take for granted that our bodies will just get us from points A to B to C during the day without much conscious thought. When we think about how we are moving, or appreciate the ease with which our bodies move, we are becoming almost meditative in our movements, and we are caring for our bodies. A yoga practice is one way to help create a habit of moving more mindfully and with care. It can help increase flexibility, improve range of motion, build muscle strength and more (see page 30). Massage therapist Jen Servidio explains how paying attention to body mechanics can help us move more comfortably throughout the day (see page 26). The simple act of improving body awareness can lead to amazing benefits—including less pain. Lisa Marshall provides insights on how we can stay flexible and keep our joints healthy (see page 16). Chela Crane of the Otto Specht School explains the importance of movement for children for their overall development and well-being (see page 14). As kids head back to school, deciding what to pack them for lunch can take some planning. My five-year-old Zoe recently informed me that bananas are the perfect food for on the go because they come in their own packaging. If you are looking for some additional ideas, page 27 has some easy, fun options for bento box style lunches. Zoe already planned out her first week of school lunches, and it was encouraging to see that she incorporated fruits and other nutritious options. Let’s all make the choice to head into autumn with more awareness, compassion, mindful movement and yummy, healthy food choices.

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Live a Life of PRESENCE, AWARENESS AND LOVE “The most important thing we can do as humans is practice bringing all of our stuff into awareness. I can help you get there.�

Achieve Healthier Physical, Mental and Spiritual Health

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ina Orsi, owner of Synergy of Spirit Counseling, provides a plethora of services to help each of her clients become their best selves, spanning from therapy for depression, anxiety, addiction and phobias to parenting support, couples counseling and beyond. “In a comfortable and supportive atmosphere, I offer you a highly personalized approach tailored to your individual needs to help you attain the personal growth you’re striving for,â€? she shares. In addition to traditional psychotherapy, she also offers spiritual counseling which may incorporate meditation, guided imagery, personalized tapes or educational materials. Orsi also offers hypnosis programs which can be effective for pain management, smoking cessation, weight loss, medical illness, academic and business success, natural childbirth, insomnia, infertility and more. It often is done in conjunction with talk therapy. “Hypnosis, which guides individuals into a deep state of relaxation, can help accelerate their personal healing process,â€? explains this practitioner, who also uses NeuroLinguistic Programming (NLP) to help individuals overcome phobias, compulsions and addictions. Other techniques and modalities she offers include inner child work, chakra balancing and reiki healing. “If you’re looking for extra support and guidance through a challenging situation or you’re ready to move in a new direction in your life, I look forward to working with you to achieve your goals,â€? she invites.

Ever wonder how

Locations: 4 Main St. in Chester and 45 Dolson Ave. in Middletown. For more information or to schedule your appointment, contact 914-643-5700 or gina@gorsitherapy.com. See ad, page 4.

Ronnie Figueora, MA, LMHC, holistic & spiritual counselor

Sessions in Kingston & by phone/Skype

Call for a FREE consultation 949-205-8357 RonHolisticCounselor.com

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Reiki Juice for Your Well-being

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Our local Advertisers make it possible! Please support our Advertisers! And let them know you saw them in Natural Awakenings. Thank you. 8

news briefs

Hudson Valley West

ost people probably think of reiki energy as being transmitted by the hands of a practitioner, but in truth Reiki can be transmitted numerous ways. One unique way that Reiki Master Thiago de Melo has found to transmit this healing energy to others is through an organic green juice of his creation called Reiki Juice. As the name suggests, it’s a juice infused with reiki energy. “It started as an extension of my passion to work with water, which I bless and give my clients to take home after their sessions to support their healing process,â€? shares de Melo. “When the idea for Reiki Juice came to me, I thought it would be an amazing way to couple the power of Reiki with the natural nutritional Thiago de Melo power of the fruits and veggies in the juice.â€? The juice has a specific formula, which was intuitively guided and meant to provide all the nutritional value needed to substitute a meal or do a juice cleanse. All juices carry the same universal intention, which is printed on the jar label: ‘may you be soaked in Divine Love and Light.’ Reiki Juice is sold in packs of 4 or 6 by phone or email. Single juices are available in select locations throughout the Hudson Valley. Thiago De Melo is a Holy Fire Reiki Master and founder of Heart Like the Sun, located at 79 Cinder Rd., Chichester. For more information, to order Reiki Juice or to schedule an appointment, contact 681-3100 or visit HeartLikeTheSun.com. See ad, page 25.

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Kundalini Yoga Teacher Training

T

he Kundalini Yoga Evolution/Revolution 200/300-hour Yoga Alliance teacher training begins on October 19 and will be presented by Ana Brett and Ravi Singh and taught by Ravi Singh, an internationally celebrated teacher and author with over 45 years teaching experience. Robin Laufer and Paul Heitzner will also assist in the training. “The Universe is looking for dedicated people to heal, uplift Ravi Singh and Ana Brett and inspire,� affirms Brett. “This sacred science offers tools to heal yourself and the world. Become a premier instructor of this ultimate body, mind and soul fitness.� Kundalini yoga is a powerful tool for excellence and self-growth. “It offers an accessible means whereby people can transform personal suffering into blessings and positive attributes to contend victoriously in life as we know it,� explains Singh. “Through the practice and presentation of the ancient science of kundalini yoga, you will be a facilitator for the forward evolution of many souls, and help to make the world a better place.� Sessions will be 75 percent experiential and 25 percent lecture. Students who complete this training will be able to register with Yoga Alliance as a 200/500 hour certified teacher. Homework for this training will include various lifestyle considerations and a personal daily Sadhana (spiritual practice). Individual modules are also open to yogis who wish to deepen their practice. Location: American Legion Hall, 85 S. Piermont Ave., Nyack. Register via Paypal or credit card. Contact ravianayoga@aol.com or 853-4223. For more information, contact Robin Laufer at 914-450-0325 or robin@robinlaufer.com or Paula Heitzner at 356-5613. See Community Resource Guide listing, page 42.

Meditation Concert for Peace

F

usion of Silence and Sound, a special concert for peace, will take place on Sunday, September 23 from 5 to 6:30 p.m. at Peace Village Learning & Retreat Center in Haines Falls. Featuring music by Chris Farrell: Sounds of Peace and Kristin Hoffmann, it also will include dance, meditation and inspirational messages. “Silence is the language of the soul, and music has the power to heal the heart and change a negative mood into a positive one,â€? affirms Susan Pollock, a resident volunteer of Peace Village. â€œAs spiritual beings, our natural affinity to silence and music puts us in touch with our inner truth and reconnects us with our unique gifts. Then we can naturally share these gifts through our lives and help Sister Jayanti Kirpalani make our world a better one.â€? During the evening, words of wisdom and meditation will be shared by Sister Jayanti Kirpalani of London. A Raja Yogi from age 19, she has given her life to world service, tirelessly serving humanity for 50 years. She is a much sought-after speaker who captivates her audience with her wisdom, soothing voice and angelic presence. This year, she held the meditation sessions at the World Economic Forum in Switzerland. Peace Village has been hosting weekend retreats since 1999, and individuals come from all over the world as part of their spiritual journey. If you have not visited the village yet, come get a taste of the spiritual power, hear fantastic music from world-renowned musicians and get refreshed and recharged by the atmosphere. Admission: Free. Location: 54 O’Hara Rd., Haines Falls. To RSVP, contact 518-589-5000 or events@peacevillageretreat.org or visit PeaceVillageRetreat.org. See ad, page 11.

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For nearly every challenging moment in life, there’s a yoga pose to help you feel better. ~Mandy Ingber

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9

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news briefs

Coming Next Month

Game Changers Plus: Chiropractic

Experience Pyramid Healing

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f you are looking for change in the areas of clarity, moving negative energy, better sleep, improving focus, healing from dis-ease, creating calm, decreasing anxiety and ADD and ADHD symptoms and increased health, I facilitate change using tools from alternative health care modalities such as Reiki, myofascial release technique, pyramid healing, Access ConsciousnessTM, Access BarsTM, Access Body ProcessTM, biofeedback, sound healing and hands on healing. I work with both children and adults,” shares Tammy Eckert. She also offers R.O.C.K.En (Revival Of Conscious Knowing Embodied) body sessions. “I have been on a journey of learning, practicing, teaching and sharing the philosophies and practices of alternative healing modalities for over 35 years. I am honored to use that wisdom to facilitate my clients’ well-being,” shares Eckert. “While on a vision quest, the copper pyramid appeared and whispered for its presence within my healing space. I trusted and considered that vision a mission and I invite you to experience your own personal healing in this sacred space,” she continues. All of her sessions take place within the pyramid. Clients can experience the amazing energy of the pyramid for $25 for up to 30 minutes. If you choose to add another modality, such as myofascial release technique or a Bars session, the cost is $200 for a 1 ½ hour session. Veterans always receive a 35% discount. She currently is offering a special 5 Tammy Eckert session package for just $900 when you mention Natural Awakenings. Location: 259 Rt. 17K, Newburgh. For more information or to schedule an appointment, contact 926-6898 or tammyeckert@gmail.com. See ad, page 23.

Non-Invasive Cold Technology Body Sculpting in the Hudson Valley

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To advertise or participate in our next issue, call

845-480-9006 10

Hudson Valley West

iane Kenny, certified Lokkima operator, has opened a practice in the Hudson Valley specializing in non-invasive spot fat reduction. “Cryogenic lipolysis or fat freezing is a noninvasive, non-surgical procedure for patients who wish to reduce fat on specific parts of their bodies,” she explains. “It is a natural process, where the adipose—or fatty—tissue is cooled, which causes the fat cells to die and be excreted following the treatDiane Kenny ment. Crylopolisis uniquely addresses fat cells without harming any of the surrounding tissues. It is FDA approved.” It is ideal for patients who are relatively fit but have unwanted, modestly sized fat bulges in certain areas. If you exercise and consume a healthy diet, but would like some help with pockets of fat, then you are a great candidate. Most people see immediate results, but the final result will take place over a three month time period as your body flushes out the dead fat cells. If you choose to diet at this time, you can target where you want to lose the weight. The procedure lasts less than an hour with no recovery time. You can resume your normal activities. This is a good alternative to liposuction. No scarring or cutting. Call for a free consultation. The introductory sale price is $450 for 2 treatments or $1,000 for 6 treatments. Location: Middletown. For more information, or to become an affiliate, call 434-9069, email info@usaini.com or visit usaini.com. Special introductory pricing available with promo code “Natural Awakenings.” See ad, page 31.

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Ribbon Cutting Ceremony for Wholeness Center

W

holeness Center, a high-end spa, wellness and therapeutic center in Valley Cottage announced that with their two year-long renovation and transformation complete, the Center will officially open its doors. Wholeness Center will celebrate this milestone with a celebratory ribbon-cutting ceremony and open house on Saturday, September 29 at 10:00 a.m. featuring the Center’s owners and leadership team, as well as local and regional dignitaries and special guests. The Center will be open for mini-sessions throughout the day, have light refreshments, provide children’s activities and crafts and highlight their boutique retail space featuring designs and clothing from Bali, Indonesia and US specialty brands Free People and lululemon. Life-long friends Kristin Giacopelli, CEO, and Ariana Breganti, President, teamed up with Michele Miller, Vice President of Operations, to bring to life their vision of elevating the beauty and wellness industry with the creation of Wholeness Center which offers luxury spa services, healing therapies, wellness programs, yoga for adults and children and enrichment classes to encourage guests to revitalize their routine in a way that is personal and empowering. With over 6,000 square feet spread between three-floors and 18 rooms, it is ADA wheelchair compliant and has non-gender biased bathrooms for all to feel welcome. “This is it. The culmination of our life’s experiences and dreams of creating a space where you are embraced and can feel whole. Inspired by our belief in ‘grounded ascension’, we designed the Center as a place to come, recharge and be inspired. Our love and energy has gone into this space, and we are eager to share it with you.” Location: 7 New Lake Rd, Valley Cottage. For more information, visit WholenessCenter.com or call 268-7532. See ad, page 3.

Rockland Farm Alliance Annual Twilight Fundraising Dinner You are cordially invited to the 4th annual Farm to Table dinner served on the soil that grows your delicious harvest from Cropsey Community Farm. Join our local agriculture community on Saturday, September 15 (rain date 9/22) for a beautiful evening in celebration and support of Rockland Farm Alliance and its mission of sustainable local agriculture. Cocktails, appetizers and entrees, prepared by Rockland Roots chef Brian Holbach, will be served in a rustic spread among the wildflowers in Cropsey Community Farm’s peach orchard from 5 to 8 p.m.Wine, craft beers and non-alcoholic beverages will be included. There also will be a silent auction with incredible offerings. All proceeds from ticket sales and donations will go toward Rockland Farm Alliance’s preservation and revitalization of Rockland’s farmland and the continued creation of farming, health, and sustainability education programs for our community. This year’s honorees are Rockland County Solid Waste Management Authority, John Reynolds Construction, Forsite Landscaping, Rick El Electric and Valvo Electric. Tables are filling up fast so reserve your place at the table today. If you are unable to attend, consider making a donation to support their farm advocacy and education programs. Cost: $110 per person, $100 for CSA shareholders. $250 Champagne tour and dinner starts at 4pm. Location: 220 S. Little Tor Rd. New City. To reserve your seat, contact 634-3167 or info@rocklandfarm.org or register online at RocklandFarm.org. See ad, page 32.

For information about meditation classes and workshops in the Poughkeepsie area:

bkpoughkeepsie.ny@gmail.com 845-345-4831

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Doctors Underestimate Opioid Prescriptions

Meditation Improves Long-Term Cognition Cognitive gains that people experience from an intense meditation retreat can persist for at least seven years and slow age-related cognitive decline, a new study shows. Researchers from the University of California at Davis followed up with 60 people that had participated in a three-month retreat in which they meditated in a group and alone for a total of about eight hours a day. Immediately afterwards, the meditators showed improvements in holding sustained attention— the ability to stay focused on a task or object— a key measure of cognitive function. Seven years later, researchers found that those significant gains were partly maintained, and that older participants that diligently practiced meditation didn’t show typical patterns of age-related attention declines. 12

Hudson Valley West

NaturalAwakeningsRO.com

Ballet Dancing Boosts Senior Fitness and Energy Ten Australian seniors that strapped on ballet slippers and participated in Ballet for Seniors classes for three months reported feeling more fit, energetic and animated, according to research from the Queensland Institute of Technology and the Queensland Ballet. They also found that ballet improved their posture, flexibility, maneuverability and awareness. Mastering challenging movements and sequences made the dancers happier than working at already achieved levels. Also, the group enjoyed developing supportive social bonds in get-togethers outside the dance studio.

Cruciferous Veggies May Lower Stroke Risk Elderly women that eat lots of broccoli, Brussels sprouts, cauliflower and cabbage have less plaque on their carotid artery walls, reducing risk of strokes and heart attacks, a new study shows. Researchers from the University of Western Australia surveyed 854 Australian women over the age of 70 to determine their vegetable intake, and then used sonograms to measure their carotid artery wall thickness to ascertain the severity of carotid plaque. Those eating the most cruciferous vegetables had a .05 millimeter lower carotid artery wall thickness compared to those with the lowest intake. “That is likely significant, because a 0.1 millimeter decrease in carotid wall thickness is associated with a 10 to 18 percent decrease in risk of stroke and heart attack,” says lead study author Lauren Blekkenhorst. Other vegetables, including leafy greens and alliums like onions, were not found to have the same protective effect.

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People are frequently introduced to highly addictive opioid painkillers when using hospital emergency rooms. When University of Colorado and University of Massachusetts medical researchers surveyed 109 emergency medicine physicians at four hospitals, they found that 65 percent of them significantly underestimated how many opioids they were prescribing compared to their peers. In six- and 12-month follow-ups, the researchers consequently found that opioid orders by all the doctors surveyed dropped by 3.5 and 4.3 percent, respectively. Those shown that they had been overprescribing lowered their rates even more, by an additional 2.1 and 2.2 percent.

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health briefs

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Hopeful Sign

global briefs

Animals Gain Some Protection in New Budget

Sunny Success New Solar Capacity Outpaced Other Fuel Sources A United Nations-backed report, Global Trends in Renewable Energy Investment 2018, reveals that the world invested more in solar power than any other single energy technology in 2017 and installed more new solar capacity than all other energy sources combined, including fossil fuels. The report tally saw investors committing $279.8 billion to renewable energy overall, excluding large dams, and $160.8 billion to solar specifically. United Nations Energy Programme head Erik Solheim explains, “The extraordinary surge in solar investment shows how the global energy map is changing and more importantly, what the economic benefits are, including the creation of more better-paying, higher-quality jobs.” China, the leader in solar and renewable investment, was responsible for more than half of the 98 gigawatts of solar capacity added last year and 45 percent of the dollars invested in renewables overall. The U.S. was second, investing $40.5 billion in renewable energy. Mexico, Australia and Sweden increased their commitments by substantial amounts—810 percent, 147 percent and 127 percent, respectively— with all three countries ranked in the top 10.

Flower Power

The Humane Society Legislative Fund, the government affairs affiliate of the Humane Society of the U.S., worked with animal protection champions in both chambers and with other stakeholders to secure success on several fronts in the 2018 federal budget. Victories include preventing the slaughter of wild horses and burros, preserving protections for carnivores on National Park Service lands in Alaska, preserving Endangered Species Act protections for Great Lakes wolves and urging the U.S. Department of Agriculture (USDA) to restore inspection reports and enforcement records for horse shows, puppy mills, roadside zoos, laboratories and other facilities that were purged from the agency’s website in early 2017. The budget also adds another $2 million for USDA enforcement of the Animal Welfare Act and $5 million to train and provide therapeutic service dogs for veterans and soldiers. It holds the line against cuts on many other vital fronts affecting animals, such as the Marine Mammal Commission and development of alternatives to live animal testing. Harmful provisions still reflected in the budget include exempting concentrated animal-feeding operations from reporting toxic air emissions and maintaining a prohibition on the Environmental Protection Agency to regulate toxic lead content in ammunition and fishing tackle that poison and kill wildlife.

Farms Test Low-Tech Pesticide Alternative To make sure more beneficial bugs come to their crops to feed on pests, farmers are planting flowers in the middle of their fields. On a farm near the town of Buckingham, England, a crop of oilseed rape is planted amidst rows of wildflowers. It’s one of 14 sites in a study testing the wildflowers’ efficacy in attracting pest-eating bugs, and how well they would perform in replacing toxic

pesticides. The study also includes the use of borders of wildflowers around each field, a technique farmers in the area have used for the past two decades to promote general biodiversity, though not specifically for pest control. Researchers Ben Woodcock and Richard Pywell, of the UK Center for Ecology and Hydrology,

write, “The crop protection ‘toolbox’ is becoming smaller and more vulnerable, so now is a good time to rethink our future crop protection strategies to consider the use of alternative pest control measures alongside conventional pesticides.” Pesticide use probably won’t be eliminated completely, they say. However, by attracting pest-eating bugs—along

with other techniques like breeding plants to better resist pests, using technology to better diagnose and forecast pest behavior and application systems that can apply tiny amounts of pesticide more precisely—pesticide use could be dramatically reduced. Harsh chemicals can then serve as a last line of defense, rather than the first thing farmers reach for. September 2018

13

The Problem of Sitting Still by Chela Crane

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he rocking of chairs, tapping of feet, fidgeting, twirling and generalized hyperactivity that seem to dominate classrooms, drive parent-teacher conferences and seep into concerned conversations with pediatricians, are no less than childhood lashing back at a society that has stolen from it the bedrock of human development – movement. In a typical school day, children’s sense experiences often are limited. Even the most basic movement offerings, physical education and recess, are being abbreviated and eliminated in favor of more English and math, subjects in which students

must endure lengthy standardized testing, the results of which are considered determining factors of a school’s success. All of this despite evidence that the more senses we engage, the more pathways to understanding, retaining, and accessing information we are providing for our students, especially those with learning challenges, developmental delays and sensory sensitivities. The reduction in childhood movement and the corresponding rise in diagnoses of ADHD, anxiety and missing developmental milestones, is well-documented and both journalists

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Hudson Valley West

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and professionals in the field of child development have made a compelling case for movement as a vital part of childhood education. Picture the possibilities of how we might reimagine movement in education. Without question, we must keep recess (outdoor, unstructured play) and physical education. Free play allows children an opportunity to negotiate, invent and engage in imaginative play while physical education strengthens and supports the various stages of child development through age appropriate games and movement activities. However, movement in education should not stop at these basic offerings. Outdoor education and farming, handwork, woodwork and more can greatly enhance the educational experience and outcomes for our children. Outdoor education, which can take a variety of forms and focuses, provides countless opportunities for sense experiences that inspire and support academic learning and promote self-regulation. It is astounding what even the most basic lesson, a walk in the woods, can teach us. A child’s exploration of the natural world might inspire and give context to scientific investigations, provide material for a poem or make sense of a metaphor. Being in nature sharpens students’ senses, waking them up to the laws of physics, patterns, similarities and differences. Their vestibular and proprioceptive senses are strengthened as is spatial orientation and planning – imagine navigating a rocky creek crossing. On the farm, lessons include chemistry, mathematics and nutrition, while developing an understanding

of our food system and giving students the empowering knowledge that they can grow food to feed themselves and others. Caring for animals can build empathy and a sense of responsibility. Handwork and woodwork allow students the satisfaction of being creators, while building fine and gross motor skills and experiencing a variety of textures. Students practice precise measurements and calculations, plan and execute patterns and strengthen connections between right and left brain through crossing the midline, especially in activities such as knitting and sewing. When we learn through our senses, through movement, through working with our hands, we learn about the world and find ourselves in it. Movement is the language of the brain. Speak out.

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Chela Crane works for the Otto Specht School where she taught physical education, outdoor education and farming for seven years before taking on the role of Assistant Director in 2017. The school offers a Waldorf curriculum and hands-on learning for students with learning challenges and developmental delays. The school is located in Chestnut Ridge on over 200 acres of farm and forest, where opportunities for movement and hands-on learning are ever present. For more information, contact 3525020 ext. 130 or info@ottospecht.org or visit OttoSpechtSchool.org

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,GHQWLÀFDWLRQ +HOSV The term “arthritis” can conjure images of aging cartilage worn thin by years of overuse. Yet this common type, known as osteoarthritis, is just one of many joint pain culprits. Rheumatoid arthritis, which manifests in swelling and pain in the hands, wrists, feet or toes, arises when the body’s immune system attacks

Forever Flexible Keep Joints Naturally Healthy by Lisa Marshall

Creaky knees, sore hips, shoulder pain or a stiff neck can be a thing of the past.

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hirty-seven percent of American adults 18 and older suffer from arthritis—a catch-all term for a dozen varieties of joint disease—according to the nonprofit Arthritis Foundation. One in two men and two in three women 65 or older may have it, estimates a recent Boston University study. Due to increasing obesity rates and autoimmune disorders, it’s also impacting 8 million Millennials, reports the U.S. Centers for Disease Control and Prevention. “I’m seeing higher rates, more severe cases and more of them in younger people. 16

Hudson Valley West

It’s an epidemic no one is talking about,” says Dr. Susan Blum, a Rye Brook, New York, physician and author of Healing Arthritis: Your 3-Step Guide to Conquering Arthritis Naturally. About 65 percent of patients try to treat joint pain with daily anti-inflammatory drugs that can damage the stomach and kidneys. Many work and exercise less due to pain, making arthritis the leading cause of disability. More than 1 million undergo expensive, risky surgeries annually, with hip and knee replacements performed twice as often now as in 2000.

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itself, destroying tissue around the joints. Spondyloarthritis inflames the spine and sometimes the eyes and gut. Infections like Lyme disease, parvovirus and hepatitis B can also ignite arthritic joint pain. Inflammation may exacerbate them all, so an anti-inflammatory program can typically provide relief, says Blum. Serious forms might require more aggressive treatments; a visit with an integrative clinician is an important first step.

*HW :HLJKW LQ &KHFN About one-third of obese people have arthritis, and research shows that with every pound lost, joint pain diminishes— the lighter the load, the less the pressure on joints. A Wake Forest University study of knee osteoarthritis patients showed that with each 10 pounds lost, 40 pounds of pressure is lifted from the knee.

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Although conventional medicine maintains that drugs, surgery and reduced activity are inevitable, a new generation of clinicians disagree. They’ve seen how by losing weight, fighting inflammation with wholesome food and supplements, exercising smart and exploring science-backed integrative therapies, patients can manage the root causes of joint pain and find relief. “We have many tools at our disposal to halt or slow the progression of arthritis so most people never have to have surgery,” says Doctor of Naturopathy Casey Seenauth, a staff physician at the Southwest College of Naturopathic Medicine Pain Relief Center, in Tempe, Arizona.

“But it’s not simply about the load on the joints,” says Blum. Fat cells release compounds called inflammatory cytokines, which can boost inflammation and pain. And new research from the University of Rochester, in New York, suggests that obesity may also impair the gut microbiome (beneficial bacteria lining the gastrointestinal tract), further exacerbating arthritis. “There is no doubt that the gut bacteria are involved in the onset and perpetuation of inflammation and pain in arthritis,” says Blum. When researchers fed mice the equivalent of a “cheeseburger and milkshake” diet for 12 weeks, doubling their body fat, they found more pro-inflammatory bacteria in their colon, more cartilage deterioration than in lean mice and more inflammation in their knees.

+HDOLQJ WKH *XW +HDOV -RLQWV Blum explains that dysbiosis, an overgrowth of harmful bacteria in the intestinal tract, can damage its fragile lining, allowing bits of bacteria to enter the bloodstream and ignite an autoimmune response. Dysbiosis can be kick-started by antibiotics, drugs like proton pump inhibitors, bad diet or stress, says Blum, who battled autoimmune arthritis after her son had a traumatic accident. For curbing arthritis through the gut microbiome, the science is young. A few small human studies conducted in China and Finland suggest that ingesting specific strains of Lactobacillus (including casei, acidophilus, reuteri and rhamnosus) and Bifidobacterium (bifidum and infantis) may decrease inflammation and pain associated with arthritis. In the University of Rochester study, overweight mice fed prebiotics (indigestible fibers that good bacteria feed on) had less arthritis progression. Blum recommends taking antimicrobial herbs like oregano oil to heal a gut overgrown with bad bacteria and a highquality probiotic supplement to replenish good bacteria. She also suggests ditching processed food and products with refined sugar, along with known allergens like gluten, soy and dairy, which can spawn inflammation. Avoid nightshade vegetables like tomatoes, potatoes and peppers,

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17

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which anecdotally have been suggested to aggravate joint pain. Overall, strive for a plant-based diet high in fiber, colorful, antioxidant-rich vegetables and “good� fats. One recent Michigan State University study found that when osteoarthritis patients switched to a plant-based diet for six weeks, they experienced less pain than those in the meat-eating control group.

([HUFLVH 6PDUW When joint pain begins to flare up, a carefully chosen workout may be exactly what’s needed for relief. A.J. Gregg, a chiropractor in Flagstaff, Arizona, says, “There is an element of ‘use-it-or-lose it’.� The proper

exercise depends partly on which joints are affected. He notes that properly executed strength training exercises like lifting weights can stabilize muscles around joints, easing strain and preventing arthritis from accelerating. Low-impact aerobic exercises like cycling or swimming can fuel the production and flushing of fluids through the joints without overloading them. Tai chi can improve range of motion. Even running, long falsely maligned as a precursor to arthritis, can help prompt cartilage cells to divide and replenish faster, research suggests. A study of 75,000 runners by researchers at Lawrence Berkeley National Laboratory, in California, found that they

Supplementing Suppleness by Lisa Marshall

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yellow culinary spice has been used as an anti-inflammatory agent in Asia for centuries. Today, it’s used as an alternative to nonsteroidal anti-inflammatory drugs (NSAID), which can wreak havoc on the stomach and kidneys if taken long term, according to Naturopath Casey Seenauth. One industry-sponsored review concluded that 1,000 milligrams (mg) per day of curcumin can rival a NSAID like Advil for relief of pain and inflammation.

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long prescribed gelatin powder made from animal connective tissue to provide the nutrients required for joint regeneration. Supplement makers have developed arthritis-specific collagen supplements in which the gelatin is broken down for better absorption. A Chinese study of 500 rheumatoid arthritis patients found that collagen derived from chicken cartilage improved symptoms of pain, stiffness and swelling in joints. Plant-based options are available.

Glucosamine: This classic tissue-building block has been shown in multiple studies to slow cartilage loss associated with osteoarthritis. Taken long enough, it can also ease pain, says Seenauth. “People often take it, don’t feel anything right away and quit. Give it time.� He recommends 2,000 mg per day for at least six to eight weeks.

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acid (DHA) are established anti-inflammatories. A Korean University review of 10 trials involving nearly 400 rheumatoid arthritis patients found that those taking more than three grams per day of omega-3 fatty acid supplements reduced their reliance on NSAIDs and had less pain.

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show that certain strains of Lactobacillus and Bifidobacterium can boost immune function, repair damaged gut lining and reduce system-aggravating inflammation, says Dr. Susan Blum. She recommends products containing a mixed blend of 20 billion to 30 billion colony-forming units (CFU) per capsule.

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Hudson Valley West

NaturalAwakeningsRO.com

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were less likely to develop osteoarthritis of the knee than less active people. A subsequent paper by University of Illinois researchers found that while each running step levels more force on joints than a walking step, the foot hits the ground less often, so when it comes to wear and tear, it approximates the effect of walking. “Running doesn’t set people up for earlier development of osteoarthritis, and can in fact be protective,� says Gregg, stressing that proper form, a soft running surface and moderation are all important.

5HJHQHUDWLYH ,QMHFWLRQV For more advanced cases of osteoarthritis, Seenauth recommends regenerative injections such as prolotherapy and platelet-rich plasma (PRP) therapy. For PRP, doctors draw some of the patient’s blood and spin it down with a centrifuge to isolate platelets loaded with growth-promoting compounds. Then, they inject the platelets into the joint. A study of 78 patients with knee osteoarthritis published in the American Journal of Sports Medicine found that those receiving one or two PRP injections had significantly less pain and better function six months

later, while the placebo group worsened. In prolotherapy, doctors inject natural substances like dextrose and saline into the joint two to three times for six to eight weeks to promote production of collagen and other tissue-regenerating compounds. “Rather than inject a steroid, which provides a short-term fix by suppressing the immune response, we inject a concentrated solution that ignites the body’s natural healing response,� says Seenauth.

$ 0LQG %RG\ $SSURDFK Natural joint pain remedies also encompass acupuncture and meditation. In the UK, a University of York meta-review of 114 studies exploring 22 integrative or complementary therapies for arthritis, including strength and aerobic exercise training, found acupuncture to have the most studies completed and the most promising results. “Acupuncture can be considered as one of the more effective physical treatments for alleviating osteoarthritis knee pain in the short term,� concluded the authors. University of Auckland researchers, in New Zealand, recruited 42 rheuma-

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toid arthritis patients and assigned half to a program of mindfulness-based stress reduction, described by researchers as “the cultivation of nonjudgmental attention to unwanted thoughts, feelings and bodily experiences via meditation.� While the meditation group saw no change in levels of inflammatory markers in the blood or the number of swollen joints, they did report significantly less morning stiffness, tenderness and pain. The patients, in essence, trained themselves to experience their symptoms differently. “Pain is not just about nerves detecting a noxious stimulant and sending the signal to your brain. The brain has a whole system for processing these signals, and is also informed by your experiences, emotions and cognition,� says Seenauth, who recommends mindfulness meditation to all of his patients. “With the right nutrition, therapies and state of mind,� he says, “you can significantly reduce the impact joint pain has on your life.� Lisa Marshall is a freelance health writer in Boulder, CO. Connect at LisaAnnMarshall.com.

Yoga Alliance Accredited

Transform with Ray Rolando: Intuitive Life Coach & Spiritual Teacher Discover Lasting Happiness, Empowerment & Success

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19

yoga teacher profiles

Paula Heitzner

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aula Heitzner has been teaching yoga since 1964. She is an experienced registered yoga teacher with the Yoga Alliance and is a senior board member of the Yoga Teachers’ Association. She is a practitioner and instructor of Hatha, Iyengar, Siddha Yoga and Pranayama Breath Work with a lifetime Kripalu certification. She has studied Western mind-body movement therapy, including ideo-kinesis, the Alexander Technique, body polarity, bio-energetics, Feldenkrais and continuum movement explorations. She also has a background in classic and modern dance forms and choreography. Her multi-level classes invite beginning and experienced yogis, dancers and athletes to deepen their sound body and mind experience. She offers a special class for seniors. Her passion for yoga is fueled by the health and wellness benefits enjoyed by those with a sincere yoga practice and by the recognition of the benefits of yoga by the scientific community. Heitzner, who was involved in the 200 hour teacher training at the Wainwright House in Rye, now will be one of the teachers in their upcoming 300 hour yoga teacher training, leading to a 500 hour certification for individuals who have previously completed a 200 hour training, either at Wainwright House or somewhere else. Location: New Age Center at 1 South Broadway in Nyack. For more information, contact 356-5613 or visit NyackYogaCenter.com. See Community Resource Guide listing, page 42.

Yoga Teachers Association of the Hudson Valley

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he YTA is a 501(c)3 nonprofit dedicated to deepening and enhancing the quality of hatha yoga teaching and fostering the yoga community in the tri-state area. We offer monthly three-hour workshops for teachers and serious students led by nationally recognized teachers and highly accomplished local instructors, covering all styles of yoga and related practices. Participants receive three continuing education credits for each workshop. Annual membership is $50 for teachers and individual practitioners and $75 for studio owners. Current yoga teacher trainees receive a complimentary one-year membership. Members receive $20 off each workshop, inclusion in the YTA directory, and a monthly newsletter. Upcoming workshops include Pelvic Power; the Practical Wisdom of the Yogic Scriptures; Laughter, Expression, and Joy; and the Karma of Your Yoga Cues. The September 22 workshop with Todd Norian, Light on Ganesha, will be followed by our season-opening Prana Party and kirtan with Todd. All are welcome! Location: Club Fit, Briarcliff Manor. For more information, contact 914-582-7816 or ytacommunications@gmail.com or visit ytayoga.com. See ad, page 31 and Mark Your Calendar listing, page 37.

Tiferet Movement Yoga Studio

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hri Radha has been offering programs in meditation, Yoga-Vedanta, and Sanskrit for 38 years, sharing her joy, humor, devotion and compassion. She met Guru Shri Brahmananda Sarasvati in 1977 and received intensive training as his student and assistant. In addition she has spent time regularly in India since 2004, furthering her spiritual education and practice with Amma Sri Karunamayi. She serves as a trustee on all Ananda Ashram directing boards. On September 15-16, Radha will offer “The Roots of Yoga & Meditation.” This workshop will examine the earliest references to yoga found in the Upanishads, Bhagavad Gita and Yoga Sutras in order to discover the ancient seers’ ultimate aim and the methods they recommended to attain it. These yogic practices will be explored utilizing pranayama, mantra, concentration and meditation to cultivate equilibrium, inner silence and peace. Tuition is $155 and participants will receive 11 CE hours.

iferet Movement Yoga Studio founded and directed by Bracha Meshchaninov is a small and intimate studio that offers bi-weekly multi-level morning classes as well as specialized private therapy sessions, all taught by Meshchaninov. She is a certified yoga therapist with IAYT and a RYT-500, a trained doula and is prenatal yoga certified. Bracha is dedicated and committed to sharing the gifts of yoga and meditation and combining them with Jewish spirituality, using chants drawn from Jewish prayer and additional inspiration from the rich Kabbalistic tradition. Bracha’s classes are multidimensional, emphasizing breathwork, meditation, stretching, balance, strengthening and cardiovascular and aerobic health. Tiferet Movement will be hosting a Shabassanah Retreat this October 26-28, in conjunction with the World Wide Shabbos Project, combining the gifts of Shabbos with Shavassanah...Dare to Rest... Join us.

Location: 13 Sapphire Rd., Monroe. For more information and to register for the workshop, contact 782-5575 or visit AnandaAshram.org. See ad, page 31.

Location: New Hemstead. For more info about her classes or the retreat, visit TiferetMovement.com or contact 917-821-0694. See Mark Your Calendar listing, page 37.

Shri Radha, Ananda Ashram

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Hudson Valley West

NaturalAwakeningsRO.com

Robin Laufer

Susan Garcia, Grassroots Yoga

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o matter how, why or where you practice, it is easy to love yoga. I was first drawn to yoga as a physical practice, but noticed that I felt different every time I left a class so I decided to study yoga and go deeper. I love yoga because there are no rules, no boundaries, no age limit. You can individualize your yoga and make it work for you. It is available to everybody and connects us to ourselves and everything else. My students are a constant source of inspiration. I enjoy creating classes that are fun and joyful. I love to observe the transformation that occurs when students learn to relax and be present in their practice. Seeing people come to class stressed and leave with a serene smile on their face makes my heart sing. I am passionate about working with people who want to live and age with vibrancy and joy. I come from a long line of intuitives and comedians which helps me sense what you need and make you smile while doing it. I combine yoga, the chakras, energy medicine and shamanism to create unique classes and powerful workshops. Location: New Age Center, 1 South Broadway, Nyack. For more information, contact 914-450-0325. See Community Resource Guide listing, page 42.

Stone Wave Yoga

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iz Glover Wilson has been practicing yoga for nearly 18 years. As a runner, cyclist and former spinning instructor, Bikram was her first introduction to yoga and over time she explored Kripalu and other disciplines. She currently holds RYT-500 yoga and prenatal yoga certifications and is a Reiki Master. She always is a student of the practice, grateful for all that her teachers and students have imparted. She believes that pranayama can center us and a regular yoga practice can heal us. Several years ago, her vision for a wellness, art and yoga center in Gardiner became a reality when she opened Stone Wave Yoga. She says, “Every day, I walk right into my Dharma! It is such a beautiful gift.” The philosophy of Stone Wave Yoga is ‘come as you are.’ Liz enjoys and meeting her students where they are at. As she says, “One of the things that I love the most about teaching yoga is observing the energy shift in people by the end of class and knowing each class has given them more expansion and breath, affecting their lives in a positive way.” She truly wants communities, religious or not, who sometimes struggle with ancient yogic philosophies and their own spiritual journey to find ways to benefit from a yoga practice. As a devoted Christian, she integrates her yogic training with her own spiritual journey and helps others find their way too. Location: 2694 U.S. 44 in Gardiner. For more information, contact liz@stonewaveyoga.com or 419-5219 or visit StoneWaveYoga.com. See ad, page 23.

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began practicing yoga about 20 years ago and never expected to teach classes, much less own a studio. Practicing yoga was such a profound experience, and helped me in so many ways, that I felt I had a responsibility to share what I knew. And that’s how Grassroots Yoga was born. I wanted to create a space and offer a way to practice that was accessible to everyone, especially those who might be a bit intimidated by yoga. When folks see dramatic poses and think yoga is not for them, it is my mission to dispel that myth. You simply need to find what speaks to you. Yoga can help you connect with your breath on a deeper level, rest in stillness and move in ways that create more space and lightness in your body. In addition to physical benefits there is an incredible spiritual component to yoga. It has brought me an incredible sense of peace. I sort of chuckle at the myth of yoga teachers always being happy or serene. We have the same worries and trials as everyone else. With yoga, we learn great ways to cope. And you can too. Grassroots Yoga has grown beyond its walls, offering corporate and private programs in the surrounding counties. Sometimes, most of the battle is trying to get to class. Let us bring the yoga to you. I love offering free consultations by phone, in our studio or at a client’s location. Location: 120 Sullivan Street, Wurtsboro. For more information, call 321-1664 or visit MyGrassrootsYoga.com. Find us on Facebook.

Laura Kallen

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first learned about yoga in college and fell in love with it in a class years later. I love restorative yoga as much as Vinyasa. Aerial yoga is a beautiful complement to a Vinyasa practice as it explores traditional postures in new ways with the help of gravity and the support of the hammock. Plus, it’s so much fun to hang and float in the air. Yoga continues to transform me in ways that I am constantly in awe of, both physically and mentally. It has brought me into a more peaceful relationship with my body and myself and I love it for the constant evolution. It offers guidelines for how to navigate life. I hope my students come away from class feeling present, inspired and lighter, feeling a deeper connection to being in their body. My classes are infused with humor, personal challenge, thoughtfulness and acceptance, guiding my students toward a physical and emotional awareness and internal alignment. Location: Nyack Yoga, 42 Main St., Nyack. For more information, visit NyackYoga42Main.com or contact info@nyackyoga42main.com or 675-7135. See Community Resource Guide listing, page 42. September 2018

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yoga teacher profiles

Raji Thron

Colby Rolando A Lifetime of Yoga

I

knew from an early age that Yoga would be a practice for my lifetime. From 12 years old in India to now as co-director of Yoga Synthesis, I still practice regularly and love teaching yoga. For more than 30 years, I’ve practiced in prominent lineages including Ashtanga, Vinyasa, Shivananda, Iyengar, Krishnamacharya, Anusara and Kundalini. Teaching teachers is really gratifying because I help people discover their unique path and expression through yoga. Over the last 19 years, I’ve trained many great yoga teachers in the NY metropolitan area. Although I really enjoy strong practices like Vinyasa and Ashtanga, I also practice and teach alignment-based practice, as well as softer practices including gentle flow, yin and restorative. I believe in the integration of methods and styles which allows an open exploration into the wholeness of yoga, expressed through posture, breath, energy awareness and meditation in motion and stillness. Come visit me in class or at RajiThron.com. Locations: 787 Chestnut Ridge Rd., Chestnut Ridge, NY and 225 N. Franklin Tpke., Ramsey, NJ. For more information, call 201818-9642 or visit YogaSynthesis.com. See ad, page 23.

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eaching yoga truly is my heart’s passion and purpose, and my practice – an intimate act of relationship to the breath and connection to life. I love helping others unlock the magic of their breath, body and spirit and facilitating the journey that students begin on their way to becoming inspired, authentic and compassionate teachers. Being a classically trained dancer of 25 years and having had my 500-HR training at YogaWorks NYC, my favorite practice and teaching style for asana is one that blends the clarity and mindfulness of physical and energetic alignment with the beautiful freedom of Vinyasa flow movement. Other styles I find deeply rewarding are the hot Bikram-style classes, restorative, and meditation. The alchemical elixir of these inspiring practices can lead to great personal transformation, self-discovery and success. All of these offerings are provided on a weekly basis at Oceans Of Calm in Tuxedo where I am an owning partner and Director of Yoga Programs. Our 200-HR Yoga Teacher Training starts in October. Catch me, or any of our amazing teachers, on the mat any day of the week for relaxation, rejuvenation and inner peace. Location: 549 Rte. 17, Tuxedo Park. To apply and for details about the upcoming teacher training or other offerings, contact colby@oceansofcalm.com or 637-5191 or visit OceansOfCalm.com. See ad, page 19.

Jeannie DeMarco

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oga has been part of my life for over 15 years. My practice has helped me grow stronger, more flexible and carefree, both on and off the mat. Yoga inspires me to live each moment more mindful. I completed my 200 hour yoga training with enthusiasm and desire to give back what I’ve practiced. I seek to help others thrive in life by nurturing body, mind and spirit (breath) through yoga practice. In my classes, I love to combine creative sequencing, a spirit of playfulness and inspiration to help deepen practice. Beginners are welcome to experiment release of tension in mind, body and breath. Advanced practitioners to experience the release of tension toxins from your mind and your body. I look forward to seeing you in class. Location: New Age Center, 1 South Broadway, Nyack. For more information, contact 422-1628 or demarcoj8@hotmail.com. See Community Resource Guide listing, page 42.

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inspiration

Yoga Meets Life’s Essential Questions

Tapping into Our True Nature

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YOGA SYNTHESIS 200-HR. TEACHER TRAINING with RAJI THRON BEGINS SEPTEMBER 28 4*(/ 61 50%":

by Michael A. Singer

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n 1972, I experienced a profound spiritual awakening and went into seclusion to focus on my inner growth. This awakening helped me see that I’m not my mind—I am the observer of my mind. I watched this chattering mind creating an obstacle to self-realization and true happiness. I also came to realize another clear truth: The outside world isn’t personal. It’s unfolding according to all the forces that have taken place from the beginning of creation. Call it science or the will of God—it doesn’t matter. What matters is we didn’t do it, and it isn’t supposed to match what we want. When we see this, we can transcend the limited mind and embrace the true nature of our being. We’ve each developed personal likes and dislikes resulting from life experiences that have left good or unfavorable impressions within us. These impressions determine how we view the world, and they limit our ability to enjoy life. We can begin learning how to release these impressions by letting go of the little things that irritate us for no reason—like the weather or someone’s attitude. We have a tendency to resist uncomfortable feelings, so we try to fix and control our environment. A commit-

ment to yoga demands that we let go of our personal reactions and use each experience in life to go beyond our comfort zone. The science of yoga is centered on realizing the essential self—the one within who is simply aware. It comes from thousands of years of enlightened beings devoting their lives to the questions: “Who am I? Why do my thoughts and emotions change so much?� This inquiry helps us find the true self inside, the self beyond personality and the mind’s fears and opinions. Progress happens through cultivating awareness. The simplest approach is to ask: “Who is in here looking through these eyes and experiencing this world?� Don’t try to answer. Just relax back into the essence of your being—the one who sees—and experience life from this place of awareness. When we’re clear and comfortable with who we are inside, life becomes beautiful—regardless of what is going on around us. We can then help raise the world for the better. There is freedom and peace in that. Michael A. Singer, author of The Untethered Soul, is founder of the Temple of the Universe yoga and meditation center, in Alachua, Florida. See UntetheredSoul.com.

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healing ways

digestion, respiration and muscle functioning, to a more natural rhythm.

✔ Nurturing tones. Typically, these are clear, warm and gentle. ✔ Uplifting, not gloomy. The music should give rise to a sense of joy and beauty. ✔ Absence of hooks and refrains; avoid repetition and familiarity that engage the analytical mind. ✔ Flowing. It is soothing and feels akin to nature.

Meditative Melodies

✔ Sub-audio frequencies. The presence of these is an optional way to entrain brainwaves to an alpha or theta state that allows relaxation and healing to occur.

How Sound Deepens Meditation

✔ Intention. It’s important for both the musician and listener.

by Dudley Evenson

Here are several self-generated ways to further enhance meditation.

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hen life is stressful, we know we need to relax. The question is how. Many wonderful ways involve combining music with a meditation practice. Although we can’t always control our surroundings, we can learn to control how we react to and internalize what happens around us. On the value of meditation and mindfulness, Jon Kabat-Zinn, founder of the Center for Mindfulness in Medicine, Health Care and Society, at the University of Massachusetts Medical School, observes, “When we do studies of this, we find we can change our brains. We can change our relationship to our emotions.

We can change our relationship to the actuality of things in ways that are healing. The immune system responds.� Because sound affects us on all levels—emotional, mental and physical— combining musical processes with our meditation practice can be highly effective in easing stress. Cultures worldwide have long used music to lift the spirit and enhance meditation and healing.

&KRRVLQJ 0HGLWDWLRQ 0XVLF Choose recorded music that helps calm mental chatter. Here are some criteria. ✔ Slow rhythms. These entrain bodily systems, including the heartbeat, pulse,

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Hudson Valley West

NaturalAwakeningsRO.com

&RQWUROOLQJ %UHDWK We can live without food for weeks and water for days, but breath for only minutes. A simple way to begin breath work is by taking a fast, full inhalation, followed by a long, slow exhalation. With practice, both breath control and stress levels will improve.

9RFDO 7RQLQJ This uses the human voice to produce elongated vowel tones or humming sounds that can empower meditation. It also slows and lengthens our exhalation by putting a brake on the breath. Begin by taking a deep breath and then, with the mouth open, make a simple vowel tone such as ahh or ohh. With the exhalation pushing out a sound, the tone follows naturally.

0DQWUD DQG &KDQW Mantras can keep the demons of our monkey mind from distracting us. The word means “mind protection� in Sanskrit. A mantra is characterized by a short sound or phrase that carries a vibration and frequency that extends beyond the

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✔ Natural sounds. They give a sense of peace.

simple meaning of the words. Using mantras can help overcome mental chatter, de-stress and set us up for an expansion of consciousness. Dr. Herbert Benson, founder of the Mind/Body Medical Institute at Harvard Medical School, in Boston, documented a phenomenon he named “the relaxation response”. His research discovered that those that repeated mantras for even 10 minutes a day experienced physiological changes— a reduced heart rate, slower metabolism and lower stress levels, all of which allow the body to return to a more natural state of wellness.

6LQJLQJ $IÀUPDWLRQV Research led by Carnegie Mellon University’s David Creswell found that people using self-affirmation also can protect against the damaging effects of stress on problemsolving performance. An affirmation is a positive statement spoken in the present tense asserting that a desired goal is already achieved. With sufficient repetition and focused intention, declaration becomes reality. Adding a melody to our affirmation and singing it repeatedly enhances its power. Mind-body expert Dr. Deepak Chopra agrees, stating, “Music helps to take the affirmations to a deeper level of the mind so that a process of emotional and spiritual transformation can start.” We are constantly affirming in our mind what we believe. With perseverance, repetition and steadfast belief in them, the words of our affirmations become a part of us. Before long, we notice we are achieving what we may have previously thought was impossible. Accessing the rich array of music and sound modalities available can help deepen meditation, decrease stress and allow us to benefit from a higher and much improved quality of life. Dudley Evenson and her husband, Dean, are sound healing pioneers who have produced award-winning music since 1979 through their label, Soundings of the Planet. Their new book is Quieting the Monkey Mind: How to Meditate with Music. Learn more at Soundings.com. September 2018

25

Better Body Awareness for Pain-Free Work by Jen Servidio

W

hen was the last time you paid attention to your shoulders? To your feet? Your hands? Your lower back? Do you notice these areas if they aren’t in pain? The answer is, probably not. It’s only when our body starts to become painful do we tend to notice how we are using it. Body mechanics: It’s a component of self-awareness that is emphasized repeatedly to all bodyworkers in the health care business. Bodyworkers must learn early on how to use their bodies during the massage sessions so that they do not ultimately hurt

themselves using bad posture or bad form. But what if you’re not in the health care business? What if you work in an office setting or have a job that is more physically demanding? Over time, you become aware of a new pain in your body, but you’re not sure how it got there. Most likely, that pain has something to do with how you move through your day. If you are in an office setting, how long are you sitting at your desk? Is your computer screen on an angle to you or is it facing you? Is it lower than your natural gaze? Where does the keyboard rest? All

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these questions begin the conversation to figure out the repetitive motion. When they stand up straight, where to do the shoulders sit? Are they leaning forward? Do they slouch? The study of how a body moves is called kinesiology. Bodyworkers are trained to watch how people move so that they can determine where the issue originates from. Fortunately, many companies are aware of the results of repetitive motion and poor body mechanics in their employees. These companies take a progressive approach to preventing injury in their staff by offering stand up desks, core stabilizing chairs and massage therapy and bodywork breaks during lunch hours. One of the best ways to monitor your body awareness is to simply set your alarm on your phone for every 30 minutes to 45 minutes. When the alarm goes off, check in on how you are moving. Are your shoulders slumping forward? Have you been leaning your weight to one side while standing? Are you sitting with one foot under the opposite thigh the whole time? Have you engaged your core at all in the last period of time? Try this exercise for one week and jot down your findings. You’d be surprised at how often you may be repeating a habit that may or already has become a painful area in the body. By becoming more self-aware on how we move our bodies, we will be able to prevent negative habits from forming. Jen Servidio is a licensed massage therapist and the owner of Feel Better Bodyworks, located at 217 Rt. 303 in Valley Cottage. For more information or to schedule an appointment, contact 721-9643 or visit FeelBetterBodyworks.com.

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healthy kids

Build a Bento Box Lunch for Kids Pack Five Foods for Fun, Flavor and Health by Judith Fertig

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ld-style rectangular metal lunchboxes are passÊ. New, convenient compartmentalized containers inspired by the Japanese bento box and Indian tiffin allow parents to pack up to five different, colorful and healthy items for a child’s lunch with less plastic wrapping to separate foods. It dovetails exactly with what nutrition professionals recommend.

7KLQN )LYH “People usually eat with their eyes,â€? says Allison Forajter, a clinical dietitian at Community Hospital, in Munster, Indiana. “The more color and variety presented the better.â€?  Holley Grainger, a registered dietitian, creator of the blog Cleverful Living at HolleyGrainger.com and mother of two school-age daughters in Birmingham, Alabama, agrees, saying, “These boxes make lunchbox packing easier because each compartment can be assigned a different food group.â€?  Grainger usually starts with a pro-

tein, adds fruits, vegetables and whole grains, and inserts a surprise treat for a total of five selections. “One easy and inexpensive way to boost protein is through low-fat dairy options like milk, yogurt, string cheese or cottage cheese. For children that like meat and poultry, roasted chicken and low-sodium deli turkey are delicious options. This is where I like to work in leftovers, so last night’s entrĂŠe may be the filling for today’s lunchbox mini-tacos. For a high-protein vegetarian/vegan option, beans/legumes are a

favorite, whether in dips, salsas, salads or pastas,â€? she says.  Forajter recommends exploring varied colors of the same type of fruits or vegetables. Offer green and purple grapes or red, yellow, green and orange bell pepper strips, and ask kids if each color tasted different. Including unusual fruits or vegetables can be a learning experience for the whole family. “Try purple and orange cauliflower or red, yellow, white or purple carrots,â€? she suggests.  Grainger not only packs healthy foods for her kids, she makes sure they get a little “emotional nutritionâ€?, as well. She might include a piece of chocolate or a cookie, but the surprise doesn’t have to be food. “A note or picture from you written on your child’s napkin adds a special touch. It lets them know you’re thinking about them and gives them a feeling of security throughout the day,â€? she says.  Parents faced with the daily round of lunch packing may benefit from the system of five. Each item goes into a separate compartment in the bento, box-style lunchbox. Many also offer a space for a “chillerâ€? to keep foods safely cool. Â

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Protein: turkey breast, chicken breast, hardboiled egg cut in half, nuts, beans, almond butter, string cheese, yogurt Fruit: blueberries, apple slices, plums, grapes—something easy for kids to eat  Vegetable: carrots, English cucumbers, celery sticks, bell pepper strips—easy finger foods; kids might eat more veggies if provided with a dip such as hummus or

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natural homemade ranch dressing  Whole grain: ancient or whole grain crackers, pita bread, non-GMO blue corn chips  Treat: a happy surprise could be a piece of wrapped dark chocolate, a crayon or a funny, loving or encouraging note from a parent Â

scrambled eggs with Greek yogurt, Dijon mustard, and salt and pepper as a spread on multigrain bread. Healthy Sides: Cooked corn on the cob, pumpkin seeds and dried cranberries, apple slices with or without almond butter Â

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“When children are fueled with nutritious foods, they are more alert and focused throughout the day, leading to better behavior, concentration and test scores,â€? says Grainger. “They also have the opportunity to fill up on many of the essential vitamins and minerals often lacking in away-from-home meals. I’ve found that my children are hungrier at lunch than at other meals, so they tend to fill up on whatever is being offered.â€?   Judith Fertig writes award-winning cookbooks plus foodie fiction from Overland Park, KS (JudithFertig.com).Â

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olley Grainger, a mother of two in Birmingham, Alabama, took photos of the healthy lunches she packed—all 125 of them. Check them out at HolleyGrainger. com/125-healthy-lunchboxes-kids. Kelly Kwok, cookbook author and mother of two schoolchildren in Buffalo, New York, shares many perfectfor-a-lunchbox recipes on her blog LifeMadeSweeter.com. Here are three of them.

(JJ œ6DODG¡ 6DQGZLFK Kwok makes a healthier egg salad sandwich for her children by blending

Store-bought hummus, a bag of baby kale or spinach, a few shredded carrots and a whole-grain tortilla come together for an easy wrap. Healthy Sides: Stemmed sweet cherries, banana chips, yogurt Â

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On short wooden skewers, slide on tiny mozzarella balls, cherry tomatoes and cooked tortellini with a tiny container of pesto or marinara sauce for dipping. Healthy Sides: Mixed fresh berries and bell pepper strips, healthy granola bar

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GOOD BOX LUNCH IDEAS

DELICIOUS BOX LUNCH RECIPE

S

arah Britton, a plant-based holistic nutritionist who blogs at MyNewRoots. org, lives near Toronto, Canada, with her husband and school-age son. Like all mothers, she faces the challenge of packing her child’s lunch. This recipe can be made ahead of time and comes from her new book Naturally Nourished: Healthy, Delicious Meals Made with Everyday Ingredients.

Join the Natural Awakenings team!

Remove from the heat and cover to keep warm. Keep in mind that the chickpeas will crisp up outside of the oven, so it’s okay if they’re still a little soft when finished roasting. Spread the chickpeas out on a clean kitchen towel and rub them dry, discarding any loose skins (chickpeas will not crisp in the oven if wet). Place the chickpeas in a large bowl and toss with the coconut oil mixture.

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Spread the chickpeas on a large rimmed baking sheet lined with parchment paper and roast, stirring occasionally, until golden and crisp, 25 to 35 minutes. Remove the chickpeas from the oven and let them cool. Serve at room temperature. Store in an airtight glass container at room temperature for up to one week. Reprinted from Naturally Nourished: Healthy, Delicious Meals Made with Everyday Ingredients. Book and photos ©2017 by Sarah Britton.

Sour Cream and Onion Chickpea Crisps Yields: 4 to 6 servings These vegan crisps have the flavor of sour cream without the sour cream. Make a double batch to have extra to garnish salads and soups as a gluten-free, highprotein crouton replacement. 3 Tbsp coconut oil 1½ tsp freshly squeezed lemon juice 2 tsp dried dill 4 tsp onion powder 1 tsp fine sea salt 3 cups (2 15-oz cans) chickpeas, drained and rinsed Preheat the oven to 400° F. In a small saucepan, melt the coconut oil over low heat. Whisk in the lemon juice, dill, onion powder and salt.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.

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Prime Your Mind to Feel Good, Live Simply, Laugh More… September 2018

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WHY OUR BODY LOVES YOGA Gentle Poses Foster Flexibility by Marlaina Donato

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lthough media coverage of yoga often highlights advanced yoga poses, the practice is not reserved solely for super-flexible folks. Benefits are available to everyone of any age or physical type. “Many people assume that yoga requires the ability to be a contortionist. Yoga is an internal process and can meet us wherever we are,” says yoga therapist Kimberly Carson, of Mindful Yoga Works,

in Portland, Oregon. Springing from the theory that half of our capacity to become more flexible lies less in the muscles than in the nervous system, this calming practice helps the body release tension and achieve a suppler state.

:K\ LW :RUNV Yoga poses don’t need to be intense to have a significant effect. Gentle, regular practice

can improve range of motion, increase muscle strength and promote circulation of the synovial fluid surrounding joints that supplies oxygen and nutrients to cartilage. “Basic yoga is just as beneficial as more advanced ideas of yoga, especially in terms of body awareness,” says Piper Abbott, an integrative yoga therapist and teacher who owns Burlington Yoga, in Burlington, Vermont. “Where our attention goes, energy flows. When we’re holding a posture and directing this focused awareness into the sensation of a stretch, we’re learning to read our body.” Agility is usually associated with muscles and joints, but underlying flexibility goes deep to further enhance wellness. Stiff muscles often go hand-inhand with stiff arteries, for example, but appropriate exercise can have a positive effect there, too. According to studies by physical therapist Miriam Cortez-Cooper, Ph.D., and her colleagues during her tenure at the University of Texas at Austin, stretching exercises performed for 11 weeks improved flexibility of the carotid artery—the main vessel that transports blood to the brain—by 23 percent. Such an increase did not result from aerobic exercise or strength training.

(YHU\ %RG\ &DQ %HQHÀW “Yoga is truly for any and every body. Flexibility or a lack thereof can be found in anatomies of any shape. Many options

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fit body

for poses exist to help you find the version that works best for you. Yoga props such as blocks and straps can provide support to encourage experimenting while ensuring a safe approach,â€? says Anna Guest-Jelley, CEO of Curvy Yoga, in Portland, Oregon. She loves sharing the value of yoga with people of all sizes. “What’s important is working wherever you are within your current range of motion, so your body can open to new movements appropriately.â€? Maintaining a regular practice offers an opportunity for individuals living with chronic pain or undergoing cancer treatment to feel more at ease. “Even in cases of severe fibromyalgia, some movement is better than none, and can foster better sleep. Restorative sleep can help to heal microtears in muscles, which can be common. Non-goal-oriented yoga also offers layers of benefits for cancer patients, both supporting physical function, as well as offering a way to practice kindness towards the body/mind during tough times,â€? says Carson. For seniors, yoga is an excellent way to foster better flexibility, even in the presence of osteoarthritis. Studies conducted by Dr. Sharon Kolasinski, of the University of Pennsylvania, found that Iyengar yoga reduced joint stiffness and pain reduction during an eight-week period in people with knee osteoarthritis. Chair yoga, though popular with seniors, can introduce unnecessary risk

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if not tailored appropriately for those with osteoporosis, Carson cautions. “It’s important for older adults to find classes taught by appropriately trained instructors. Inappropriate chair sitting itself can compromise bone health, so teachers trained in spinal health and planes of action are recommended.� No matter the level of an individual’s agility, improved flexibility is a boon, especially when it goes beyond the physical to embrace mental and spiritual aspects. Abbott remarks, “Yoga has taught me not only how to move and relate to my body, but how to gracefully adjust to change and the challenges of life.� Marlaina Donato is a freelance writer and authors books related to the fields of alternative health and spirituality. Connect at MarlainaDonato.com.

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Curvy Yoga YouTube videos, include 15-minute morning wake-ups with Anna Guest-Jelley, YouTube.com/user/ CurvyYoga/featured Power Yoga for Flexibility, Rodney Yee DVD, Gaia.com/person/rodney-yee Relax into Yoga for Seniors: A Six-Week Program for Strength, Balance, Flexibility and Pain Relief¸ a book by Kimberly Carson, MindfulYogaWorks.com/products

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Yoga for Every Body: Basics for Alignment and Flexibility, Diane Finlayson DVD, Tinyurl.com/Yoga-Align-Flex

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Where to Learn More

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31

conscious eating

Healthy Bean Recipes Farm to Table Twilight Dinner at Cropsey Community Farm

September 15 (rain date 9/22)

A

s we enjoy the last days of summer and welcome fall, here are some recipes everyone will enjoy.

Bring a large pot of water to a boil. Place the sliced onions in a colander over the sink. In a small bowl, stir together the oil, vinegar, salt and pepper until combined. Stir in the garlic. Set aside.

Come dine in the field with us!

When the water comes to a boil, add the green beans. Cover and cook for 5 to 10 minutes or just until the beans are bright green; do not overcook.

Get Tickets at: RocklandFarm.org We are proud to offer the freshest local fare of the Hudson Valley

Marinated Green Beans Yields: 8 servings

Join us for breakfast and lunch

Let us help you celebrate with our farm to table event catering 2356 Rt. 44/55, Gardiner Open 5 days a week, 8:30-4:30pm Closed Mondays and Tuesdays

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Make it the day before and refrigerate. ½ large red onion, thinly sliced 1 /3 cup extra virgin olive oil Ÿ cup herb-flavored white wine vinegar or regular white wine vinegar Kosher or sea salt and freshly ground black pepper to taste 2 cloves garlic, crushed 2 lb fresh green beans, ends trimmed, but left long

Pour the beans and hot water over the onions in the colander. Rinse under cold running water to cool down. Drain well for a few minutes. Place the beans and onions in a large bowl or large re-sealable plastic bag. Pour the dressing in and mix with the vegetables. Refrigerate four hours or overnight, stirring or shaking occasionally. Let come to room temperature before serving. Courtesy of Debbie Moose, Fan Fare: A Playbook of Great Recipes for Tailgating or Watching the Game at Home.

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Chiropractic plus: Game Changers

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Healthy, Local, Fresh, Seasonal, Gluten-free, Vegetarian, Organic, Raw & Farm-to-Table Food & Drink Options

CAFES

Black Bean Salad Yields: 8 side dishes or 4 light meals 2 cups fresh or frozen corn kernels 2 (15 oz) cans black beans, rinsed and well drained 5 or 6 green onions, white and green parts, chopped 1 large sweet banana pepper, seeded and chopped 1½ cups halved cherry tomatoes 6 Tbsp extra virgin olive oil 2 Tbsp lime juice 2½ Tbsp red wine vinegar 1 tsp chili powder Kosher or sea salt and freshly ground black pepper to taste 1 /3 cup chopped fresh cilantro leaves In a large bowl, toss together the corn, black beans, green onions, banana pepper and tomatoes. In a small bowl, whisk together the olive oil, lime juice, vinegar, chili powder, salt and pepper.

CAFÉ MIO 2356 Rt. 44/55, Gardiner 255-4949 MioGardiner.com

CATERING AJ'S CATERING & TAKE OUT 184 Brightwood Ave, Pearl River 735-7200 CateringByAJ.com TARA’S ITALIAN CUCINA Tara Ciannella, personal chef and caterer 215-840-3341 ∙ TarasItalianCucina.com cheftaraciannella@yahoo.com THE LITTLE BAKE SHOP Desserts/Baked Goods. Gluten-free available 553-3291

CSA/FARMS ROCKLAND FARM ALLIANCE 220 S. Little Tor Rd. New City. 634-3167 RocklandFarm.org

To be part of this Foodie Guide, call 845-480-9006.

FARMERS’ MARKETS NYACK FARMERS’ MARKET Municipal Parking Lot, Main St, Nyack Thursdays, 8am-2pm NyackChamber.org/nyack-farmers-market/

FOOD STORES DECICCO FAMILY MARKET 180 S. Main St, New City 15 Quaker Ave, Cornwall 639-6996 · 534-9900 DeciccoMarket.com

LOCAL FOODS COYOTE KITCHEN LLC Small batch, artisan, handmade jam/ jelly/marmalade 458-1903 • CoyoteKitchenLLC.com FB: Coyote Kitchen LLC

NUTRITION DAVID CONNELL, DC 777 Ulster Ave., Kingston 15 Davis Ave., Poughkeepsie 338-3320 • 485-8582 NAOMI MASS, CHHC, FNLP Functional Nutrition 845-623-0047 • Monsey contact@massfunctionalmd.com

Pour the dressing over the vegetables and toss to coat them all. Then stir in the cilantro. Refrigerate from 1 to 3 hours to let the flavors come together. Note: If using frozen corn, drain it well and lightly sauté in a couple of teaspoons of olive oil before adding it to the salad. This removes moisture that may make the salad watery. Courtesy of Debbie Moose, Southern Holidays: A Savor the South Cookbook. September 2018

33

ZERO WASTE

LIFESTYLE

Ways to Make Far Less Trash by Avery Mack

I

n manufacturing, a zero waste policy means designing products so that all resources are used or reused. It’s a concept Bea Johnson, author of Zero Waste Home: The Ultimate Guide to Simplifying Your Life by Reducing Your Waste, embraced for her family a decade ago in Mill Valley, California. “My goal was to simplify our lives,” she says. “We found a zero waste lifestyle isn’t what we expected; it’s better. It’s good for the environment and for our family.” Johnson reports achieving 40 percent savings in annual household costs. “Voluntary simplicity has also changed our daily routines. Simple living focuses on experiences versus things, and we find we have more free time,” she says. “Our minimalist wardrobes now fit into carry-on bags for travel.”

$ 'RDEOH 3HUVRQDO *RDO “Don’t expect to reach zero. Go for zero-ish,” counsels Celia Ristow, a freelance writer who blogs at Litterless.com. In 2017, Ristow and two friends, Moira Kelley and Bailey Warren, started a grassroots group called Zero Waste Chicago to raise awareness and connect locals with needed resources to reduce trash. “We speak at grocery stores, community events, schools, colleges and to employees on their lunch hour. We love how responding readers send suggestions and outlets for reusing items,” says Ristow. Local efforts can take off when people find like-minded others through using hash tags like #zerowastechicago on Instagram, search for a local blogger or host a mini-meet-up in a grocery that sells in bulk or at a coffee shop that uses ceramic cups or no plastic stirrers. 34

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Similar grassroots organizations are active in Colorado (EcoCycle. org/home) and Seattle (EcoCollectiveSeattle.com). “Zero waste seems difficult to imagine in the U.S. People think change is costly and time-consuming,” Johnson says. “My vocation is to shatter these misconceptions. Follow the 5 R’s: refuse what you don’t need, reduce what you need, reuse, recycle and rot. Refuse single-use plastics and junk mail, reduce the volume of clothing items and sports equipment, buy used, recycle the unwanted and compost (rot) food waste, lint, hair and floor sweepings. It’s not that complicated.” Due to her experience, Johnson can now store a year’s worth of waste in a pint-sized Mason jar. “Inside is deteriorated foam from headphones, a dental retainer, silicone caulk from the sink, fruit and veggie stickers, clothing labels, plastic mini-bumpers from cabinet corners I replaced with felt and a plastic-coated spike from the dishwasher,” she says. “I’m still amazed when people have a use for something I don’t want or need. Start by saying no to flyers, freebies, party favors, business cards, plastics, excessive packaging and junk mail. Accepting them creates more. Refusing such clutter is the first rule to a less wasteful lifestyle.” Kathryn Kellogg, the Vallejo, California, author of the Going Zero Waste blog and a content creator for Pela Case, a Canadian eco-friendly smartphone case maker, offers many zero waste swaps. “I use silicone cupcake liners instead of paper, bar soap in lieu of plastic-packaged body wash and make my own lip balm.” She also has alternatives for sponges, plastic wrap, cooking pans and toothbrushes. Consider her 31-day challenge at GoingZeroWaste.com/31-day-video-challenge. She notes, “Since I started working toward zero waste, I have more confidence, am able to speak up about less waste and am mindful when I shop.”

$ :RUOG 9LHZ In May, Johnson toured 16 countries in 17 days giving presentations. “Surprisingly, we often had to open another room because interest was higher than expected. In Russia, they broadcasted my talk to 17 cities,” she says. Johnson learned that many countries have no waste collection or recycling programs. Plastic bottles, bags and trash litter many landscapes. “Life in the United States is different. Here, we have bigger houses, need more and create more waste. Elsewhere, grocery shopping is done daily instead of weekly, produce is local, seasonal and sustainable instead of imported,” she observes. “In a way, it’s easier to go zero waste there because they’re using just what they need. Everyone deserves a place to live and life’s necessities. Past that comfort level, it’s excess.” Johnson sees rapid changes underway in consumer thinking and is hopeful looking forward. “I don’t want to tell others how to live. I just want to share our experiences. The United States’ example has a huge impact worldwide. Zero waste is the necessary lifestyle of the future, and it begins at home.” Connect with the freelance writer via AveryMack@mindspring.com.

Elizaveta Galitckaia/Shutterstock.com

green living

Photo by Nicole Honeywill on Unsplash

roubicko/Shutterstock.com

Reclaiming Rest by Bracha Meshchaninov

O Fun Places to Start ☛With the PaperKarma junk mail app, take a picture to unsubscribe from receiving bulky catalogs, credit card offers and unwanted paper mail (PaperKarma.com). ☛Nike recycles worn-out sneakers, submitted pre-washed for odor removal, into Nike Grind, a material used to create athletic and playground surfaces and more (Tinyurl.com/ ReuseShoesFAQs). ☛Students in K-12 schools across the continental U.S. and parts of Canada can collect and repurpose all brands of plastic markers, including dry-erase and highlighters. A minimum of 100 markers and up to 40 pounds is the suggested package. Crayola’s Colorcycle program provides prepaid FedEx shipping labels via Tinyurl.com/ColorCycleInfo.

☛Rubber bands can be donated to local schools or to the post office for mail carriers’ use. ☛Donate old cell phones to charities. Because it reduces the need for coltan, an African ore mined in endangered gorilla habitat, zoos in San Diego, Oklahoma City, Oakland and Cincinnati are among those collecting cell phones for recycling. Check Tinyurl.com/Phones4Charities and CincinnatiZoo.org/ savingspecies/recycle-your-cell-phone. ☛Listfully.org takes the guesswork out of gift giving. A user can select a date night at a favorite spot, a donation to charity or any item. It’s not limited to a particular store or occasion. Avoid unwanted gifts and the guilt of regifting. ☛Use SwoondleSociety.com to swap children’s clothing and keep clothes out of landfills. The most Earth-conscious option is to reduce, re-use, then recycle or donate to charities.

ur world is so full of expectations that we should produce, keep moving and achieve, yet we know the toll of the ever increasing amount of stress that we are subjecting ourselves to in so many different areas of our lives. Karen Brody recently wrote a book about yoga nidra with the brilliant title “Daring to Rest” which suggests that to actually allow ourselves to rest nowadays is an act of courage. For many, yoga is a wonderful form of exercise, strengthening and empowering, a release and a chance to get out of one’s head and connect to one’s breath, but it can be so much more than this. Yoga can be, and often is, a portal into real rest and healing, but to enter into this realm, one has to let go of working too hard in one’s practice and give permission to oneself to sink into the restorative benefits of a more gentle, or at times even stationary, practice. As wonderful as a great shivassanah or yoga nidra class is however, they usually offer only short-term experiences of true rest. Coming into a state of rest is so vital for accessing one’s inner soul state and intuition that many traditions have a day of rest, a time-out or a sabbatical day. Resting is vital to connect to one’s higher self or soul. Resting can be so much more than just resting the physical body. Often times it’s our psyches too that need a time out. In our very automated, digital and networked world, a time out that includes a break from automated living and a digital detox can be very helpful. Imagine instead of being able to drive, fly or Uber anywhere at any moment or talk to anyone in the world via FaceTime, Skype or WhatsApp, that you go only where you can walk and interact with those people who share actual physical space with you. Some of the unexpected benefits are that you are free enough from distraction to actually enjoy a good read of the printed word (remember books and newspapers) and you have enough time after a relaxed meal to converse in real time with friends or family where you really engage face to face…a truly different kind of rest, but so needed in our busy times. So dare to take a different kind of rest, take a real sabbatical, observe a 26 hour (sundown to stars out) digital detox. Bracha Meshchaninov, RYT 500, is an IAYT certified yoga therapist and yoga teacher. She is offering a Shabassanah Retreat on October 26-28 for women to let go, rest and connect with other women. To register for the retreat, visit TiferetMovement.com/retreat.html or call 917-821-0694. September 2018

35

calendar of events

SATURDAY, SEPTEMBER 1

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on going events

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40

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For use in a nebulizer

Order online at MyNaturesRite.com or call 800-991-7088 NaturalAwakeningsRO.com

community resource guide

FUNCTIONAL MEDICINE/ NUTRITION

Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide email publisher@naturalawakeningsro.com to request our media kit.

AKASHIC RECORDS

COLON HYDROTHERAPY

LAURINE PISARRI

HUDSON VALLEY COLONICS

201-383-0667 laurinepisarri@gmail.com LaurinePisarri.com

Connie Schneider HudsonValleyColonics.com 845-256-1516

CAREER AND LIFE COACH BREAK / THROUGH CAREER AND LIFE COACHING Coach Pete Heymann 802-0544 breakthroughwithcoachpete@gmail.com BreakthroughWithCoachPete.com You can live your dream! My mission is to provide guidance to help you seek positive change so you can live the life you love. Discover your purpose and what brings you joy. FREE introductory session.

CATERING AJ'S CATERING & TAKE OUT 184 Brightwood Ave, Pearl River 735-7200 CateringByAJ.com Enjoy meals made from scratch with fresh, local ingredients by a Culinary Institute of America chef. A new take on take out for lunch and dinner. We cater for all occasions.

TAMMY ECKERT 259 Rt. 17K, Newburgh 926-6898 tammyeckert@gmail.com

845-623-0047 contact@massfunctionalmd.com Monsey, NY Treat the root causes of your chronic illness and pain. With Functional Nutrition and an Integrative whole body/ whole life approach we can help you with tickborne disease, mold toxicity, hormonal imbalance and brain fog. See ad, page 4.

DOWSER GREEN BURIAL

JEANIE PASQUALE, PROFESSIONAL DOWSER

DYING TO BLOOM

845-709-5245 dowsing@househarmony.org HouseHarmony.org Energy is everything! Are you experiencing unexplained health issues, sleeplessness, trouble selling your home or attracting business? The problem may be disturbed energy. Call to learn how dowsing can help.

ENERGY HEALING

48 Burd St., Ste., 101, Nyack Across from Squash Blossom 535-1567 DyingToBloom.com A natural burial boutique specializing in green burial products chosen for their harmonious, environmental qualities, including hand-crafted biodegradable caskets, urns and artistic memorial products for people and pets.

LISA LACAVA

HOMEOPATHY

Heartfelt Healing 914-527-9273 reikiwithlisa123@gmail.com Facebook.com/reikiwithlisa123

DAVID CONNELL, DC

Reiki Master/Teacher and Integrated Energy Therapy ® practitioner Lisa LaCava provides a unique healing experience utilizing a combination of Reiki, IET, crystals and intuitive healing. Sessions tailored to client’s needs.

RENATE SIEGEL

CHANGE WITH CONVERSATION/VERBAL PROCESSING

ALAIN MASS, MD AND NAOMI MASS, CHHC, FNLP

23 Clinton Ave., Tappan 398-1006 · 664-0951 EnergyHealthStudio.com

777 Ulster Ave., Kingston 15 Davis Ave., Poughkeepsie 338-3320 • 485-8582 See listing under Nutrition for more information.

LIFE COACH CONNIE SPORTIELLO, RN, NLP PRACTITIONER AND CERTIFIED LIFE COACH 264-8423 · TopHealthInteractive.com hudsonvalleymakeadifference@gmail.com

Eden Energy Medicine (EEM) works with your energy systems to create health and happiness. As an Advanced Eden Energy Medicine practitioner, I can help you reclaim your well-being.

Making the decision to create your optimal health and happiness is the first step to improving your life. I will show you simple ways to create an improved, empowered, happier life.

CHIROPRACTORS NEWBURGH CHIROPRACTIC Dr. Janette Asaro Peña 3 Pierces Rd, Newburgh 561-6800 NewburghChiropractor.com Looking for a safe and natural solution to alleviate back/neck pain or headaches? Ready to improve your health? We help our patients reach their potential, restoring their health naturally. Nutrition classes offered.

Find your passion, because that’s what you are going to be best at, and that’s what’s going to make you kick the covers off in the morning. ~Rick Moonen September 2018

41

ORGANIC/NATURAL SKIN CARE

MASSAGE STILLPOND MASSAGE THERAPY

REBECCA’S PARADISE SKIN CARE

Ron and Bethany Mutone, L.M.T. 677 Rt. 17M, Monroe 783-0343 • StillpondMassage.com

email@youthfulvigour.com RebeccasParadise.com Find us at the Nyack Farmers’ Market

Stillpond Massage Therapy is a therapeutic massage practice located in Monroe. Since 1998, entire families have come to Stillpond for relief of muscular pain. See ad, page 5.

MYOFASCIAL RELEASE TECHNIQUES

PSYCHOTHERAPY HUDSON VALLEY PSYCHOTHERAPY, KELLY HARRIS 99 Main St, Nyack 500-8675 · HudsonValleyPsychotherapy.com kharrispsychotherapist@gmail.com

PYRAMID HEALING

TAMMY ECKERT

TAMMY ECKERT

259 Rt. 17K, Newburgh 926-6898 tammyeckert@gmail.com

259 Rt. 17K, Newburgh 926-6898 tammyeckert@gmail.com

NATURAL WELLNESS

SCHOOLS

TINA SADLER THE OTTO SPECHT SCHOOL

Young Living Independent Distributor Member/Enroller #1236050 845-608-9721 · YLDist.com/tinasadler tinasadler.oilbags@gmail.com

260 Hungry Hollow Rd., Chestnut Ridge 352-5020 ext. 130 · info@ottospecht.org OttoSpechtSchool.org

TRANSFORMATIONAL HEALTH AND LIFE COACHING FREE YOUR ESSENCE COACHING Jessica Hans-Smolin 826-2785 · FreeYourEssenceCoaching.com info@freeyouressencecoaching.com

YOGA ANANDA ASHRAM 13 Sapphire Rd, Monroe 782-5575 · AnandaAshram.org ananda@anandaashram.org

NEW AGE CENTER 1 South Broadway, Nyack Paula Heitzner, The Nyack Yoga Center: 356-5613 Robin Laufer: 914-450-0325 Jeannie DeMarco: 422-1628

Three yoga teachers offer their unique passion and experience in mixed level yoga classes that can be meditative, stress relieving, playful and joyful and always individualized to the students.

NYACK YOGA @ 42 MAIN

NUTRITION

SOLAR ENERGY

DAVID CONNELL, DC

CHANNABEL LATHAM-MORRIS, INDEPENDENT VIRIDIAN ASSOCIATE

777 Ulster Ave., Kingston 15 Davis Ave., Poughkeepsie 338-3320 • 485-8582

914-772-8320 • Viridian.com/energychoices

Helping people relieve symptoms of chronic Lyme disease, fibromyalgia and chronic fatigue syndrome as well as many other chronic illnesses. Dramatically improve your energy levels.

Natural Awakenings

FOODIE GUIDE

G TISIN R E V AD AGES PACK BLE LA AVAI

Going Solar is the single most effective move a homeowner can make; whether you’re looking for a career or just some extra cash. Find out how you can make good money and save money simply by "sharing the sun".

Healthy, Local, Fresh, Seasonal, Gluten-free, Vegetarian, Organic, Raw & Farm-to-Table Food & Drink Options

42 Main St., Nyack 675-7135 info@nyackyoga42main.com NyackYoga42Main.com We o f f e r classes and workshops of all levels and types of yoga, including aerial yoga, in an atmosphere of inclusion and acceptance, with space and support for every level of practitioner. Free onsite parking and handicap accessibility.

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$300 for the Whole Year for a Foodie Listing! That’s 12 months in Natural Awakenings Magazine for just $25/month, plus discounted ad rates throughout the year. Seasonal listing rates available too.

Connect with us at: 845-480-9006 or NaturalAwakeningsRO.com 42

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Articles inside

ZERO WASTE LIFESTYLE

3min
page 34

BUILD A BENTO BOX

7min
pages 27-29

FOREVER FLEXIBLE

11min
pages 16-19

BETTER BODY

2min
page 26

THE PROBLEM

4min
pages 14-15

MEDITATIVE MELODIES

4min
pages 24-25

HEALTHY

3min
pages 32-33

YOGA TEACHER

13min
pages 20-23

WHY OUR BODY

4min
pages 30-31
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