The New Face Of Heart Health
January- Health & Wellness Galore
January is notably our Health & Wellness Issue and, oh boy, did we go all out for you!
How many of you have a resolution you are vowing to keep up with in 2025? I normally do each year as well. Instead of having a month that starts out with a resolution but usually ends with disappointment, we brought you a bunch of great stories, all having different ways to actually improve your health for the long haul in different aspects of your life.
We started you off with a session with your Chief Spiritual Officer, Vinni Taneja. As a Reiki Master, sound healer practitioner, yoga teacher, life coach, Qi Gong instructor, mind-body intuitive and all around Spiritual Guru; Vinni will help you obtain a balance in your life that is hard to achieve anywhere else.
Worried about your heart? That’s why we introduce you to Dr. Joseph Dabies. Growing up in Wayne and still having family here, he made sure he opened New Jersey Heart & Vein local enough to still be able to help everyone from his childhood communities. As our cover says, he is The New Face Of Heart Health.
Worried about how safe and truly chemical free your food is? Then read the rather informative guide from Wellness Consultant Hope Weston to bring you down a healthy path.
Next, we mass introduce the world to Alison Lukin’s Island Theory. Alison, owner of Officially Social, has a mindset you can adopt that will help many people with the stresses and anxiety of posting on social media. So many people are so concerned with what should they post? What shouldn’t they post? Let Alison’s Island Theory be your guide.
Want a yummy and healthy snack that could even be a light meal? Who doesn’t? Many of you know Kim Cera as a fantastic cook, amongst her many talents. Kim passed along her award-winning Hummus recipe, accompanied by some fantastic photos. Ok, I made up the award-winning side of things but, it’s so good, it SHOULD win an award.
Last but not least, we included an article on the importance of physical therapy, especially as it pertains to teenage girls. Coincidentally, it was written by a teenage girl who is very special to me, one that I am very proud of.
Now get going. Read it all and enjoy your health!
January 2025
PUBLISHER
Phillip Barone | phillip.barone@citylifestyle.com
EDITOR
Don Seaman | don.seaman@citylifestyle.com
SOCIAL MEDIA COORDINATOR
Officially Social | alison@officiallysocial.com
CONTRIBUTING WRITERS
Don Seaman, Ava Barone, Hope Weston, Kim Cera, Emily O’Brien
CONTRIBUTING PHOTOGRAPHERS
John Agnello, Samantha Storzillo, Andrew Fein, Hope Weston, Kim Cera, Vinni Taneja, Phillip Barone, Mary Grenke, Lauren Bellini, Ed Combs
Corporate Team
CEO Steven Schowengerdt
COO Matthew Perry
CRO Jamie Pentz
CTO Ajay Krishnan
VP OF OPERATIONS Janeane Thompson
VP OF FRANCHISE DEVELOPMENT Erika Smiley
AD DESIGNER Andrew Sapad
LAYOUT DESIGNER Kelsi Southard
QUALITY CONTROL SPECIALIST Hannah Leimkuhler
PHILLIP BARONE, PUBLISHER
city scene
WHERE
NEIGHBORS CAN SEE AND BE SEEN
1: Ken Ginefra (GCS Consultants) now holds his 1-2-1's in his 1970 Corvette Convertible LT1 2: Each of the speakers at United X Local were fantastic and inspired the audience. 3: beSure had their monthly multi-chapter outing, this time at Fogo De Chao 4: Well that's a little unnerving! 5: Dr. Nasiek's Networking Event had a theme this month of Bridging Legal & Medical Expertise 6: Dr. Dariusz Nasiek and guest speaker Adam Lederman were the stars of the night! 7: Patti and Anthony Spaziani hosted UTA at their new restaurant, Spaziani’s Catering & Food Design
Want to be seen in the magazine?
PHILLIP BARONE
LAUREN BELLINI
PHILLIP BARONE
MARY GRENKE
Chief Spiritual Officer
UNLOCKING SPIRITUAL GURUNESS™ ONLY
REQUIRED BLOWING UP HER WHOLE LIFE
ARTICLE BY DON SEAMAN | PHOTOGRAPHY BY VINNI TANEJA
What would you do if you’d built a successful career, rising to be a Chief People Officer but found that perhaps you were possibly chasing the wrong dream?
For one woman, the choice was simple. Blow it all up and embrace what the universe had been planning for you all along.
After all, Vinni Taneja was subconsciously preparing herself for this her entire life. But society had pushed back her choice.
“Here I was, waking up at 4:30 every morning, going to the gym, coming back home, taking the bus to the city for work, then after a long day there I’d still be checking emails long into the night. The stress was there, and there was no off switch. But the universe was still sending me all these dreams and messages that I was called to do something else.”
Yet she knew that this was a decision that wouldn’t be as easy as it was necessary.
“I just knew I was getting burned out and needed a transformation, almost like a butterfly coming out of its cocoon. It came down to realizing that I needed to prioritize self-care before I could evolve. I was just getting so burned out and then I really started like putting up stronger boundaries, realizing that I needed to fill up my coffers because how am I going to help heal the world if I can't help myself? Accepting that mindset, that self-care is not selfish and it's OK for boundaries even with the people you live with, because you're coming out better for it and then you can help people better than with with nothing left in the tank. You've got to fill your tank in order to help other people."
“Having that steady paycheck for 20+ years was important, and it was a decision that impacted not just me, but my whole family – my daughter was still in high school at that time. But inside, I felt like if I didn’t do this, I’d just die. A piece of me on the inside was dying
and my soul was screaming. So, I found myself on a journey to Nepal to plunge myself in a yoga shala and become certified in yoga after being a practitioner of it for many years. I’ve always been very immersive in my education whether it was my traditional career or my spiritual one. Now I was going all-in.”
“Throughout my time climbing the corporate ladder, I felt as though I was also concurrently climbing what I like to call my ‘soul ladder’,” explains Vinni. “Even when I was very young, I was always super intuitive, before ‘empathy’ was a common word. I’d listened to some unseen voice when I was a teenager to go vegetarian. I was talking about being organic and GMOs before they were mainstream and grew up with ayurvedic ways. I studied a variety of holistic methodologies simultaneously to feed by soul. So I guess I was being guided by my higher self to ready myself for this, in a way.”
Honestly, she’s been on a bit of a spiritual journey since birth. Her first name is actually Vandana, which means “prayer” in Sanskrit, given to her by her father.
It was also her father that launched her new path. He’d gotten sick, and the family rallied around him in their signature ways. Her brother (a doctor), her mother, a “Mother Theresa-like caretaker”, and Vinni, the Eastern-inspired spiritualist. “The oncologist gave us what they expected his timeline would be. We told him ‘You don’t know our family.’”
“I went down a huge rabbit hole,” she says. “What’s in the food that we’re eating, the clothes that we’re wearing, what we’re putting on our skin? Where are all these carcinogens coming from?”
This was not a choice. He was going to keep on living. They weren’t ready to give him up yet.
In the end, they were right. Her dad far surpassed the oncologist’s expectations. But her dad’s unintentional push down her rabbit hole was one that inspired her to do more.
Changing from helping people along their corporate journey to guiding them in their spiritual one takes a real leap of faith. It's never too late to find the right path.
“Cultural conditioning is powerful. So they need to step into their divine form and power.
That’s what I hope to teach my clients – these amazing souls that come into my life.”
She has taken multiple international journeys to learn more and more about things that have ultimately led her to being a trailblazer for her own spiritual journey that she’s sharing with others.
Now, she blends her Eastern spirituality with Western pragmatism as a Certified Reiki Master, 700 Hours Yoga Teacher, Sound Healing Practitioner, Qi Gong Instructor, and Mind-Body Intuitive Coach. When she meets with clients, she seeks to provide therapy to the things that are causing them spiritual distress. Her Caldwell studio is filled with spiritual things she's gathered from her travels, to Nepal, to Bali, all available to her community to enjoy. She even has some "soul shopping" available there as well.
The way she describes it is that she’s found her Spiritual Guruness™. And she’s particularly proud of the work that she’s done for women to help them empower themselves spiritually.
“What I’ve seen throughout my career is that sometimes women don’t always embrace the knowledge inside of them. You don’t always have to rely on something outside of you. As a society we tend to push women down, that they don’t matter as much. Cultural conditioning is powerful. So they need to step into their divine form and power. That’s what I hope to teach my clients – these amazing souls that come into my life.”
That’s why the intersection of both paths in Vinni’s life gives her such a unique perspective in helping
others in their quest. Her spiritual journey is the impetus for most of her clients to come to her. They come to her emotionally vulnerable, open to finding something inside that’s missing in their lives on an unseen plane. But her previous life, the vocational one, where she spent time both as an auditor and an HR Executive, gives them guidance and strategies that can help them realize their professional dream pathway. Vinni often taps into both of these sides to help those who come to her in their pursuit of a higher actualization and wellness.
“I really gravitated to that imagery of the butterfly,” noting that it’s so important to her that it’s part of her company’s logo. “I'm all about helping people go inwards like go into their cocoon and transform, to spread their wings and release. It's a very transformative journey.”
“I look at it as a ‘one stop shop’ for helping people find their way. I engage the ‘spirit team’ to help them prepare for who they can be inside, but I also can help to guide them in how to implement a plan to get them to where they want to be in society. Each person has their own spirit team behind them to help them. I know I do.”
In a society that rallies behind the power of prayer, those seeking spiritual wellness can’t find a more powerful, empathetic guru than a person whose very name literally means prayer.
LEARN MORE: To find out more about how Vinni can help you on your overall wellness journey, reach out to her at her Chakra Wellness studio in Caldwell via her website, chakrawellness.io
SETTING
SOCIAL MEDIA WELLNESS IS ALL ABOUT WHO MATTERS MOST
The Social Island
ARTICLE BY DON SEAMAN | PHOTOGRAPHY BY SAMANTHA STORZILLO
Alison's Island, drawn by her daughter, Olivia
Alison Lukin, owner of Officially Social
Free yourself of worrying about what every single person in your life will think.
The Internet can be a scary place. For those of you who once archaically called it the “World Wide Web”, you’d probably imagine people from far-flung places like Tunesia, Perth, and Beverly Hills hanging on your every word, judging your soul-bearing across vast distances.
So many of us perceive social media as a netherworld that will magnify both our insecurities and narcissism, where we’re exposed to every pair of eyes that owns an Internet connection. We begin to secondand-third guess ourselves before posting ANYTHING. (Yet the inverse is also true – there’s a reason that Influencer culture is thriving.) In business, it can be crippling, due to either self-consciousness or a fear of being “annoying”.
Unburdening yourself from these self-imposed burdens of global interest in yourself can be freeing.
“Connection isn’t annoying. Self-promotion, celebration, and sharing knowledge are all things worthy of being public with, so long as it comes from a place of authenticity and you put yourself in the shoes of your audience,” says Alison Lukin, of Officially Social. Alison has been advising clients about social media for more than a decade.
“People are really afraid to speak their minds because of the risk of offending people or having opinions that other people might not share,” she explains. “As long as you're always coming from a good place and acting with sincere good intentions then you're on the right path and you don't have to worry about it that much. It’s an opportunity to show your passion.”
So how do you dispel this feeling of “audience paralysis”? Alison has a method that she calls her “island theory.”
If you approach your social media audience as people on your own island, it comes down to understanding whose opinions matter most. She breaks down the island theory into tiers.
TIER ONE – THE PERMANENT RESIDENTS
These are the only permanent residents of your island. It’s your immediate family. These are the people you are most responsible for and who matter most to you, the ONLY people whose opinions you take into consideration when making big life decisions. They are your closest top priority, your “why” in life.
TIER TWO – VACATION HOME OWNERS
The people closest to you not in your immediate family. Your best friends, mentors, people who have earned your innermost trust.
TIER THREE – AIR BNB RENTALS
Do you have people who such family friends that your kids think they’re family? There’s an intimacy of care there, an accountability you don’t have with those in the next tier.
TIER FOUR – HOTEL GUESTS
This is your next widest circle. The twenty or so friends you’d invite to a big party for a celebration. “Hey! So good to see you again! We have to do this again sometime soon – and this time I really mean it!”
TIER FIVE – THE DAY TRIPPERS
They might not be in your daily life, but they still are important and contribute in a positive way. They might be just a part of your growth but again they're definitely significant people in your life.
TIER SIX – THE PERIPHERY
People who are allowed to swim around the island but they don't actually come on. These are people let's say who aren't a direct threat to you, not dangerous to your life but maybe at some point they've proven themselves to maybe not always have your best interests at heart or they perhaps aren't 100% trustworthy. You keep them a little bit more at an arm’s length and you don't put too much stock into the relationship.
TIER SEVEN – PERSONA NON GRATA
We all have people who have hurt us deeply in some way or form that's in some way crossed our boundaries in a big way with no remorse. Once you've really crossed that line and proven to me to not be someone who I can trust at all you are not allowed on the island and that's it. It's a very, very important boundary to have because people keep themselves in this pattern of repeatedly getting hurt and you don't have to let it happen again. Know your boundaries.
Once you have a sense of the tiers of people whose opinions matter most to you, you begin to understand who you’re trying to reach and speak to. They know who you are, and they trust what you’re saying – and care about what you need to say. Then you’ll release that pressure valve of perfection.
We all spend vast amounts of time doomscrolling on social media – there’s a reason that we’re all so
involved. It’s interesting. But the amount of time spent with each post doesn’t warrant the scrutiny of the warts you’re afraid will be exposed. There’s always something new coming up on our own personal information superhighway. Remember, your audience is spending less time overthinking what you’ve shared than you ever will agonizing over how it will reflect upon you.
“I think the island theory is really freeing,” Alison admits. “You put yourself out there more because you’re not worrying about what every single person in your life is going to think. Just because you're not a permanent resident on my island doesn't mean that I don't love and care for you very much. I love and care for every single person that touches my island very much - you're important to me. But I just only take the thoughts and feelings of my permanent residents into consideration when I'm making personal decisions. If someone on my island voices negative opinion or disapproval about me or something that I'm doing, I think to myself ‘are my permanent residents cool with what I'm doing?’ If the answer is yes, then everything is good.”
So…who’s on your island?
Alison Lukin is CEO of Officially Social, a social media consultancy based in Boonton. For a look to see what they do, head over to officiallysocial.com.
Alison Lukin knows her husband (Mario) and her children (Olivia and Evan) will be on her island.
300thTotal JointCase
LANDMARK ACHIEVEMENT
Successfully Completed
Start The New Year Heart Healthy
ARTICLE BY DON SEAMAN PHOTOGRAPHY BY JOHN AGNELLO AND ANDREW FEIN
February is Heart Health Awareness Month. So why are we talking about this a month early, in January? It’s because this is too important an issue to wait until February.
We sat down with Dr. Joseph Daibes, one of the premier cardiologists of our area, who grew up right here in Wayne. His practice is all about helping to build a healthy community – and Wayne is near and dear to his own heart.
Winter Heart Health
Dr. Joseph Daibes Gives Some Tips For Winterizing Your Heart and Keeping Your Kids
Hearts Healthy, Too
Q: WHAT ARE SOME OF THE LEADING CAUSES OF HEART PROBLEMS DURING THE WINTER MONTHS?
Winter puts a unique strain on the heart for several reasons. When temperatures drop, blood vessels constrict, a response known as vasoconstriction, which raises blood pressure and forces
the heart to work harder to pump blood. This is compounded by typical winter activities—like shoveling snow—that require significant physical exertion. Shoveling may not seem like exercise, but it’s often an intense, full-body workout, especially for those who are generally inactive. Also, in the winter, we tend to be more sedentary, less inclined to go out and be active. Respiratory infections like the flu are also more common in winter, and they put extra strain on the cardiovascular system. All of these factors can elevate the risk of heart attacks and other cardiovascular events.
Q: THE TERM “WIDOWMAKER” IS OFTEN HEARD WHEN SHOVELING HEAVY SNOW. HOW CAN YOU PROTECT AGAINST HEART ISSUES ARISING FROM SHOVELING SNOW?
“Widowmaker” is an antiquated term, which in my opinion, should not be used anymore. It implies that cardiac disease only affects men, hence “widowmaker”, when in reality both men and women are at risk for these major heart attacks. Shoveling snow can be a big trigger for heart attacks because it combines sudden exertion with cold exposure, both of which increase blood pressure and heart rate. To stay safe, warm up your muscles with gentle movement before heading outside. Dress in warm layers to avoid rapid heat loss and use a small shovel to lift lighter loads— this reduces strain on the heart. Pace yourself, take breaks, and stay hydrated; even in winter, dehydration can stress the cardiovascular system. It’s also smart to avoid heavy meals or smoking before shoveling, as both can make your heart work harder.
Q: WHAT SHOULD YOU DO IF YOU FEEL CHEST PAIN WHILE SHOVELING?
Chest pain, especially if it’s intense, squeezing, or radiates to other areas like the arm or jaw, is a red flag to stop immediately and seek help. Sit down, stay warm, and, if possible, chew an aspirin—this can help slow clot formation if you’re experiencing a heart attack. Calling 911 and going to the nearest emergency department as soon as possible is critical. As we always say in Interventional Cardiology — “Time is Muscle”. The longer you wait, the more heart damage you may have.
Heart Health in Children’s Diets
Q: WHAT ARE SOME THINGS PARENTS CAN DO TO ENSURE LIFELONG HEART-HEALTHY EATING HABITS IN KIDS?
Developing heart-healthy habits early in life can have a lasting impact on cardiovascular health. Teaching kids to appreciate a balanced diet—rich in fruits, vegetables, whole grains, and lean proteins—can set the stage for lifelong health. Involving kids in meal planning and preparation can make them more excited about trying new, healthy foods. Avoiding sugary drinks and processed snacks helps prevent obesity and establishes a preference for natural flavors over heavily sweetened foods, which is crucial for maintaining a healthy weight and metabolism. The best habits are learned at home—so keeping your house a healthy home is a great start.
Q: WHAT ARE SOME HEART-HEALTHY SNACKS OR MEALS THAT PARENTS CAN ENCOURAGE THEIR CHILDREN TO EAT?
Heart-healthy eating doesn’t have to be bland or boring. For kids, think of snacks like apple slices with almond butter, Greek yogurt with berries, or avocado on whole-grain toast.
These options are not only nutritious but also easy for kids to grab on their own. You can also try smoothies packed with greens and fruits, or homemade trail mix with nuts and seeds. These snacks provide fiber, healthy fats, and protein, which are all good for cardiovascular health and can help maintain steady blood sugar levels.
Q: WHAT ARE SOME OF THE THINGS THAT YOU DO AS A PARENT (WHO HAPPENS TO BE A CARDIOLOGIST) TO MAKE SURE THAT YOUR KIDS EAT HEALTHY? HOW DO YOU BALANCE CONVENIENCE WITH GOOD DIETARY CHOICES?
As a cardiologist and a parent, I know how hard it can be to juggle convenience with healthy eating, especially on busy days. My family’s strategy is to make healthy foods readily available at home, like cut-up veggies, fresh fruit, and whole-grain crackers. Preparing meals or snacks in advance—like slicing veggies or making overnight oats— means we can put together a balanced meal in just a few minutes. Also, try to set a good example by making healthy eating a family activity rather than a chore. Kids are more likely to enjoy heart-healthy food when they see their parents eating and enjoying it, too.
Dr. Daibes knows firsthand about healthy eating. His sister’s husband owns the “Jackies” restaurants in our area –Jackie Smalls in Wayne, Jackie’s Grillette in Upper Montclair and Little Falls, and Jackie and Sons in South Orange.
Dr. Joseph Daibes is the owner of NJ Heart and Vein in Clifton, where he maintains a practice that provides not only comprehensive cardiovascular care, but also varicose vein intervention, and so much more. Find out more about him at njheartandvein.com. His office can be reached at 973-327-5000.
Sarah, Peter, Ava and Joseph with their poodle Leo
food knowledge is food safety
Understanding
Labels Is The First Step Towards Better, Cleaner Eating
Starting a new year with the goal of better health is inspiring and achievable. Here's to making conscious choices that can make a real difference in our well-being! Everything we put in - and on - our bodies plays a role in our health journey. The process can feel overwhelming, but with a few simple steps, we can learn to navigate it more effectively.
READING LABELS: A KEY TO SAFER CHOICES
Every label tells a story and understanding what’s in the food and products we purchase is crucial to making safe, informed decisions. For example, choosing organic versus conventional can be a safer option. The USDA Organic label means the product is free from GMOs, synthetic pesticides, herbicides like Roundup, sewage sludge, antibiotics, and chemical fertilizers. Conversely, the nonGMO Project Verified label means the product doesn’t contain GMOs, but it doesn’t account for other chemicals, so it’s important to understand these differences.
In conventional farming, synthetic chemicals, genetically modified seeds, and chemical fertilizers are common. This can be confusing, but educating yourself empowers you to make choices that feel right for you and your health.
ARTICLE AND PHOTOGRAPHY
BY HOPE WESTON
DECODING PRODUCE STICKERS
Those little stickers on fruits and vegetables can be a hassle to remove, but they carry important information. A five-digit code starting with 9 signifies organic produce, while a four-digit code starting with 4 means it’s conventionally grown, often with chemicals and pesticides. If you see a five-digit code beginning with 8, that means the produce is genetically modified (GMO). These codes provide a quick guide for understanding how produce is grown, allowing you to make healthier choices.
SEAFOOD CHOICES: FARMED OR WILD-CAUGHT?
When it comes to seafood, it’s crucial to ask questions. Was it farmed or wild-caught? Where did it come from—the U.S. or abroad? These questions can be vital for both your health and the sustainability of the seafood industry. Seafood from the U.S. generally adheres to stricter standards than some imported options, making it a good choice for your health and the environment.
THE IMPACT OF CHEMICALS ON HEALTH
Since the 1950s, the FDA has approved over 10,000 chemicals in U.S. food products, while Europe has only about 700 approved chemicals. This discrepancy is important, as food items shipped to European countries often have different, safer ingredients than what’s sold domestically in the US. Additionally, synthetic chemicals have become more prevalent in our homes since the 1940s, yet under 5% of these chemicals have been tested for toxicity. This includes ingredients in everyday items like laundry detergents, household cleaners, and pesticides. These chemicals are suspected of impacting health, potentially creating toxic environments in our homes.
Hope Weston is a wealth of knowledge and is dedicated to helping people live long and healthy lives.
EMPOWER YOURSELF WITH INFORMED CHOICES
With the choices you make as a consumer, you hold the power to impact your health. By educating yourself, you’re taking a major step toward a healthier life. Look for companies with high ratings from the Better Business Bureau, and whenever possible, shop locally. Get to know your merchants, plant a small garden or start with a few windowsill pots, or make a family outing of visiting your local farmers' market. These are fun, simple ways to connect with the sources of your food, supporting local businesses and sustainable practices in the process.
Avoiding artificial color dyes, bioengineered ingredients, GMOs, and factory-farmed meats and poultry is a great start. Remember: your food can be your medicine. By taking small steps, like changing up your recipes and opting for fresh, natural ingredients, you can make a lasting impact on your health and well-being.
Taking control of your choices is a turning point in any health journey. Here’s to an empowering new year filled with good choices, healthier habits, and a brighter, sustainable future.
Hope Weston is a Wellness Consultant and for further guidance can be reached at 201-787-7416 or emailed at hweston1983@gmail.com
Unlocking Physical Therapy's Power
A Must For Athletes, Dancers, and Every Other Teenage Girl
OK, let’s put a stop on our Snapping for just a sec. So, let’s talk about something super important that I feel like every teenage girl should know about: physical therapy! I know what you're thinking—why do I need to know about physical therapy when I can just binge-watch my favorite shows or scroll through TikTok? But trust me, physical therapy can be a total gamechanger for us girls, especially when we’re juggling school, sports, and all that drama!
First off, let’s be real. We’re all about that active lifestyle, right? Whether you’re into dance, soccer, or just running around with your friends, sometimes our bodies can be like, “Um, excuse me, can we take a break?” That’s where physical therapy comes in! It’s not just for older people or athletes who are injured. It’s for every girl who wants to feel strong and fabulous! Now come on - if we have time for all of that, we can find time to take a little extra
care for our bodies now and then, right? Just think of it as a whole-body mani-pedi. Physical therapists are like our personal cheerleaders. They help us recover from injuries, improve our flexibility, and even boost our performance in sports. Imagine being able to nail that split in dance class or ace that final soccer match without feeling sore afterward. Sounds amazing, right?
Plus, physical therapy teaches us how to take care of our bodies. We learn about proper posture (bye-bye, slouching!) and how to avoid injuries in the first place. It’s all about building a strong foundation for our future.
So, if you ever feel like your body’s not keeping up with your goals, don’t hesitate! Talk to a parent or a coach about getting some help. Remember, taking care of your body is the ultimate self-love! Let’s look out for ourselves, embrace physical therapy, and show the world what we’re made of!
KIM CERA’S HUMMUS
ARTICLE AND PHOTOGRAPHY BY KIM CERA
A Healthy Syrian Homemade Treat
Eating hummus with pita bread from Syrian stores in Paterson is one of my favorite childhood memories. My Mom’s family is 100% Syrian and I’m thankful to have grown up learning to cook Syrian food alongside her and my grandparents. Every Sunday, the ENTIRE extended family would gather around a long table eating delicious Syrian food!
As a mom to teenage boys, it’s important to me to keep these traditions going, so hummus is ALWAYS in my fridge as a “go-to” healthy snack for them.
ingredients:
• 1/2 cup EVOO
• 1/2 cup fresh lemon juice
• 1 garlic clove
• 1/2 tsp salt
• 1/2 tsp cumin
• 1/3 cup tahini
• 1 can chickpeas - drained and rinsed (save the juice)
directions:
Step 1. Blend ingredients in blender until smooth (~30 seconds)
Step 2. Add chickpeas and blend…if it’s too thick add a little chickpea juice until smooth! I like to mix around with a spoon while blending to make it super smooth…but be careful not to hit the blades :)
Step 3. Spoon into a bowl and sprinkle with paprika, chopped parsley, and a drizzle of olive oil. Eat with pita bread or chips, or your favorite veggies!
Check out more of my story and recipes at KimCera.com
Nutrient-Rich Dessert To The Rescue
ARTICLE BY MEL BOBAN
smart SWEETS
This recipe is a classic favorite. If you cut the bars into 16 pieces, they are around 270 calories each. They are very filling, packed with healthy goodies and taste oh so delicious. If you can’t finish them yourself (it makes a lot!), bring samples along to your next workout class to share the love. Your accountability group will be asking you for the recipe! These come in handy for a quick breakfast on-the-go or an afternoon snack. You’ll want to taste these out of the oven once they cool a bit... simply scrumptious.
Combine:
• 1 cup wheat flour
• 2 cups cooked quinoa, cooled
• 2 cups oats
• 2/3 cup of your choice of chopped nuts
The beginning of the year is packed with inspiration and motivation to get back on track after a sweet-filled holiday season. It can feel extreme, and it also can be depleting to cut oneself off from everything indulgent after weeks of eating favorite sweet and savory recipes. For sugar lovers who believe going cold-turkey feels intimidating or overwhelming, nutrition-packed desserts are a great way to stick to healthy food goals without the guilt.
• 1 teaspoon cinnamon
• 1 teaspoon baking soda
• 2 tablespoons chia seeds
• 2/3 cup raisins
• Optional: chocolate chips as desired
• Optional: add additional seeds or nuts on hand such as pumpkin seeds, sunflower seeds, etc.
Notes: Boil quinoa at a 2:1 water to rice ratio. For estimating, 1/3 cup of uncooked quinoa yields 1 cup cooked quinoa.
Add this mixture slowly to combine:
• 2 eggs
• 2/3 cup peanut butter, almond butter or sunflower butter
• 1/2 cup honey
• 1 banana
• 1 teaspoon vanilla
Bake at 375 degrees for 20 minutes, or until when the edges get golden brown. Bake in a 9x13-inch glass dish. After they cool, slice and enjoy. Keep them covered to maintain freshness.
