F
E E R
HEALTHY
LIVING
HEALTHY
PLANET
BETTER BALANCE Exercises for Strength & Stability
Outdoor Feasts Inspired Picnics
and Healthy Grills
Factory
Farms
Why ‘Big Meat’ Comes at High Cost
Practicing Happiness Little Joys Add Up to Well-Being
Gut Talk
Tips for a Healthy Microbiome
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Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.
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Contents 20 BALANCING ACT
Exercises for Strength and Stability
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22 GREENER GREEN GRASS Why Organic Lawns Make Eco-Sense
24 BEYOND
FACTORY FARMS
‘Big Meat’ Comes at High Cost
28 EARTH-FRIENDLY PETS Our Animals Can Go Green, Too
29 CULTIVATING
30
CONTENTMENT
The Spiritual Discipline of Evoking Joy
30 OUTDOOR FEASTS
Inspired Picnics and Healthy Grills
34 CALMING KIDS
Ways to Turn Anxiety Around
36 GUT TALK ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 908-405-1515 or email Joe@NaturalAwakeningsNJ.com. Deadline for ads: the 15th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Kathy@ NaturalAwakeningsNJ.com. Deadline for editorial: the 5th of the month. CALENDAR SUBMISSIONS Email calendar events to: Kathy@NaturalAwakeningsNJ.com. Deadline for calendar: the 10th of the 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.
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Tips for a Healthy Microbiome
38 STEPHEN DINAN
on a Sacred Vision for America
DEPARTMENTS 7 news briefs 12 health briefs 14 global briefs 16 eco tip 17 teen voices 20 fit body 22 green living 28 natural pet 29 inspiration
30 conscious eating 34 healthy kids 36 healing ways 38 wise words 40 local yoga 41 yoga corner 42 calendar 42 classifieds 43 business directory July 2020
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HEALTHY LIVING HEALTHY PLANET
publisher letter
CENTRAL NJ EDITION
The World is Waiting for Us to Transform
Publisher Joe Dunne
Joe@NaturalAwakeningsNJ.com • 908-405-1515
Managing Editor Kathy Tarbell
Kathy@NaturalAwakeningsNJ.com 908-912-4569 • 770-867-2101 direct
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ADVERTISING SALES Joe Dunne 908-405-1515 Joe@NaturalAwakeningsNJ.com Visit our Facebook page for the latest health updates and information, or to post your events and comments.
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NATIONAL TEAM CEO/Founder Sharon Bruckman COO/Franchise Sales Joe Dunne National Art Director Stephen Blancett Art Director Josh Pope Financial Manager Yolanda Shebert Asst. Director of Ops Heather Gibbs Digital Content Director Rachael Oppy National Advertising Lisa Doyle-Mitchell Administrative Asstistant Anne-Marie Ryan Natural Awakenings Publishing Corporation 4933 Tamiami Trail N., Ste. 203 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com © 2020 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.
Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines
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sometimes wonder where the thought originated that if someone had a different color skin or even a different perspective from our own, it might be something to reject or fear rather than enjoying the contrast. Joe Dunne, Publisher Locally, nationally and globally, we are witnessing a world that is awakening to racial, economic and environmental injustices. Once thought of as separate plights, we are seeing that these three issues are inextricably entwined and must be addressed together. It is only a matter of time before major systems and institutions are toppled in favor of more equitable organizations that treat all people and nature with respect and reverence. More and more, we will expect corporations to behave as responsible custodians of the environment and their employees, and demand that governments serve the people, instead of the other way around. While many may resist this awakening, others see it as a necessary evolution in thought and action to prevent an existential catastrophe. It’s evident that our current way of being is not sustainable and we are seeing the results of this in the spread of disease, mass extinction of species, civil uprising and interruptions in food chains. So, what if this is all for us and not against us? What if this is humanity’s wake-up call and a huge opportunity not to return to normal, but to create a world that works for all? We can reverse climate change if we act now, we can look into our brother’s eyes and see ourselves, and we can honor all living things created by the same God. We can liberate our black brothers and sisters and all oppressed people, and lovingly start providing the tools and resources they need to heal and live empowered lives. By doing so, we liberate everyone. As uncomfortable and scary as these tumultuous times are, let’s embrace them as a stern teacher showing us that there is a better way. Yes, it’s hard. Yes, it’s scary, and it’s easy to blame everyone else. But collectively, we created it, so collectively we can now choose a better way. Humanity is going through a dark night of the soul, and we are ready to heal and let go of all that no longer serves us as unique, divine expressions of our creator. We all want and need the same thing: love. It’s who we are and what we are wired for. Let’s sing and dance together and wake up from this illusion of separation and fear. The world is waiting for us. We can do this! With love, peace and laughter,,
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news briefs
The Girls are Back!
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ersonally Yours Lingerie, a charming specialty boutique in Bedminster, is pleased to announce its doors are once again open to the public. The shop features bras, swimwear, lingerie and shapewear plus expert staff that ensure customers find the perfect fit for their body. Owner Suzi Manning states, “We are so pleased to be back open. We are taking precautions for everyone’s safety. If you need any special arrangements, please let us know. We will do everything we can to keep you safe.” For over 44 years, Personally Yours Lingerie has been devoted to caring and helping people. Whether it is helping women find their perfect bra, or giving back to the community, its mission since the beginning has been to help others, and they gladly carry on the tradition today. Location: 315 Rt 202 N Main St., Bedminster. For information, call 908-234-1444 or email info@personallyyourslingerie.com. PersonallyYoursLingerie.com. See ad, page 15.
Detox Heavy Metals for Improved Health
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octor of Natural Medicine Peter Amato and Inner Harmony Wellness Center offer noninvasive muscle testing to determine the presence of heavy metals and toxic chemicals at a cellular level. A comprehensive assessment is shared with the patient that includes a discussion on natural remedies that can help detox the body system to help alleviate symptoms and/or prevent future damage to health in a safe holistic way. The one-hour Detox Consultation is $99 and, for a limited time, includes a free Ionic Detox foot bath (for use at a future date). The foot bath assists the detox process by pulling toxins out of the system while enjoying a warm foot bath. “It’s virtually impossible not to come in contact with toxins like heavy metals in our new world, so it’s essential to our health and wellness that we get them out before they can wreak further havoc on our health,” states Amato. “Focusing on nutrition will only go so far. We can consume healthy food and take our vitamins but the heavy metals in our system prevent us from absorbing all the nutrients and minerals. That is why we now focus on detox as well as nutrition. Nutrition is what we put into our bodies and detox is what we take out of our bodies.” Heavy metals can affect every system and organ, including brain, liver, digestive system and nervous system, and symptoms can include fatigue, digestive issues, sleep irregularities, headaches, brain fog, hormonal issues, bone, and joint pain. Amato states, “We will get you sleeping soundly through the night with more mental clarity in the day, a stronger immune system, better digestion and lower risk of future illness.” Location: 131 Reynolds Rd., Dalton, Pennsylvania. For information call 570-319-6073 or visit InnerHarmonyWellness.com. See ad, page 10.
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news briefs
Hemp Oil in Historic Yardley
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n 2014, the owners of The Hemp Oil Store had a simple vision: to find the best growers and manufacturers of quality cannabidiol (CBD) oil products derived from the hemp plant. “Our goal is to carry and sell only the best hemp extracts/ CBD oil for you and your family. We have carefully researched each brand we offer based entirely on their exceptional quality, consistency, and attention to detail,” says owner Joseph Wilker. “Our entire Hemp Oil Store team is thrilled and excited to be a part of the Yardley community.” The Hemp Oil Store believes in quality over quantity so they have kept selections small enough to ensure standards are exceeded, but large enough to give variety in flavor and strength. “We include a certificate of analysis for each product along with third party independent testing so customers can see exactly what they are purchasing. We also offer our own line of CBD products, the sources for which have been thoroughly vetted, and only come from a small circle of trusted manufacturers who share in our expectation of high quality, uniformity and our overall vision of providing exceptional hemp oil products,” says Wilker. Hours: 10 a.m. – 6:30 p.m., Monday – Saturday; 10 a.m. – 4 p.m., Sunday. Location, 3. E. Afton Ave., Yardley. For more information, call 855-904-4367, visit Facebook.com/TheHempOilStore or website at TheHempOilStore.com. See ad below.
LifeWorks Ranks Among Top Medical Clinics
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r. David Minkoff and his wife Sue Minkoff, RN, founded LifeWorks Wellness Center, in Clearwater, Florida, in 1997, as a healing haven where people could obtain the best medical care possible in an environment where they would be treated like family. Since then, they have continued to strive to provide the highest-quality natural medicine treatments and services for their clients. LifeWorks is fast becoming one of the leading alternative medical clinics in the U.S., offering more treatments under one roof than many others, including hyperbaric oxygen therapy, IV therapy, ozone therapy, enhanced external counterpulsation, pulsed electromagnetic field therapy and more. LifeWorks is especially suitable for those with undefined and unresolved underlying health issues, or for anyone just not feeling right. They have been successfully treating patients with a variety of stubborn conditions, including Lyme disease, cancer, chronic fatigue, inflammation, thyroid issues and cardiovascular disease. They conduct research to discover what has changed in the patient’s body and mind, revealing the root causes of health issues, and then treat them naturally with life-enhancing supplements and healing modalities. Location: 301 Turner St., Clearwater. For more information or to make an appointment, call 727-466-6789 or visit LifeWorksWellnessCenter.com. See ad page 47.
High Quality CBD Oil 3rd Party Lab Tested Trusted CBD Brands Drops • Pet Products • Capsules • Sprays • Flower Softgels • Gummies • Topicals • Beauty Products And More! 855-904-4367 3 E Afton Ave Mon-Sat: 10am-6:30pm TheHempOilStore.com Yardley, PA 19067 Sun:10am-4pm 8
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Thank you for being part of our community! Be Here Now Yoga 11 Califon Yoga 40 Center for Advanced Health 11 Through Dentistry Christ Church 13 Dr. Clare Larkin 26 Dr. Derek Rodger, ND 37 Fortis Farms 4 eZential Wellness 40 Harmony Mountain Retreat 19 Holistic Dental Center 48 Hunterdon Integrative Physicians 26 Inner Harmony Wellness Center 10 KnoWEwell 2 LifeWorks 47 Lisa’s Thermography 28 & Wellness Morning Star Family Health Center 23 New Jersey Natural Medicine 9 Ondov Relationship Coaching 20 Personally Yours Lingerie 15 Princeton Meditation Group 10 Psychic Gallery 20 Qi Gong for Healing 15 Samsara Chiropractic 37 Sand Hills Community 21 Wellness Center Sunrise Nutrition 35 Valley Integrative Pharmacy 3 Wellness Gala 7, 17 Wellness Simplified 36 Whole Foods 32 WholeListic Hair Design 21 Yoga Central 40 * new or returning advertiser
Let them know you found them in Natural Awakenings Central NJ! July 2020
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news briefs
Yoga in the Garden
HOLISTIC HEALTH SOLUTIONS We assess and provide ongoing NutriƟonal, Physical, EmoƟonal and Spiritual wellness plans to improve your overall health. Board-CerƟed Doctor of Natural Medicine, Peter Amato Ph.D., with 23 years experience has designed a result driven approach specializing in eliminaƟng: DIABETES • LYME DISEASE • ALLERGIES AUTO-IMMUNE • HORMONAL DIGESTIVE ISSUES • HEART DISEASE BRAIN FOG • AND MORE Inner Harmony Wellness Center 131 Reynolds Rd., Waverly, PA 18414
Thrive Wellness Center 647 Wyoming Ave., Kingston, PA 18704
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Call to schedule your FREE 570-319-6073 30 minute Health ConsultaƟon www.innerharmonywellness.com
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Location: 194 Main St., Flemington. Parking is available on Main Street Manor side of the street. For information, visit BeHereNowYoga108.com. See ad, page 11.
Celebrating
100 Years
2020
The Kriya Yoga Teachings of Paramahansa Yogananda
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ward-winning bed and breakfast Main Street Manor in Flemington invites you to join Karen Walsh from Be Here Now Yoga for Yoga in the Garden. This gentle yoga practice surrounded by the beauty of nature is ideal for beginners or seasoned yogis who are looking for a calming practice. Class meets Mondays in July at 6 p.m. (Class will be canceled for rain.) Bring a mat and water bottle. Masks are required and social distancing a must. There are no restrooms available. The fee is $15 per class. Space is limited so please register at BeHereNowYoga108.com/events.
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The year 2020 marks the centennial anniversary of Paramahansa Yogananda’s arrival in America and his founding of Self-Realization Fellowship. It was the beginning of an enduring legacy of spirituality linking East and West. Widely considered the “father of Yoga in the West,” he has transformed the lives of millions of seekers around the globe through his spiritual classic Autobiography of a Yogi and by introducing the universal principles of Kriya Yoga, a scientific system of meditation and spiritual living. Originating millenniums ago in India, these nonsectarian teachings embody a complete philosophy and way of life for achieving all-round success and well-being in body, mind and soul. To learn more, please visit our website.
Princeton Meditation Group of Self-Realization Fellowship www.PrincetonMeditationGroup.org 10 Somerset/Middlesex/Hunterdon/Mercer/ S. Warren Co. Edition
NaturalAwakeningsCNJ.com
Be Here Now Yoga 300-Hour Advanced Teacher Training
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his 300-hour teacher training is recognized by Yoga Alliance and is for students who have completed a 200-hour training and wish to advance their studies or deepen their practice. The training is led by Karen Walsh, E-RTY 500, LVCY, POLY-500, owner of Be Here Now Yoga. Students will examine physical and subtle anatomy, key concepts of the yoga sutras and the Bhagavad Gita in traditional and contemporary literature. There will be an emphasis on methodology and learn to create meaningful classes for the studio, zoom, and at-home practice. Attendees will learn how to create a psychologically safe classroom, establishing boundaries, maintain ethical practices, recognize the importance of gender-neutral classroom, and be of service to students. Additional topics include yoga for anxiety, yoga for a healthy back, and considerations for yoga for cancer. Training is limited to six students. Classes will meet in person and on Zoom. Visit the website for discounted prices and to schedule a free zoom meeting in July. Location: 63 Main St., in Historic Downtown Flemington. For information call 908-642-0989 or visit BeHereNowYoga108. com. See ad this page.
The Center for Advanced Health Through Dentistry Our aim is to restore you to health and vitality by eliminating dental road blocks.
Our patients come from New York, Pennsylvania, New Jersey, and other states...some have even traveled from outside the United States! Why? Because quality biocompatible dental care provided by a warm, caring dental team in a comfortable, relaxed setting is worth the trip.
Joseph R. Mele
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We offer the highest quality dental services including... • Safe removal of amalgam restorations (fillings) following OSHA and EPA guidelines • Biocompatible dental materials including BPA-free restorations • Non-surgical natural and nutritional therapies to treat periodontal disease and dental decay • Effective treatment of TMJ, teeth grinding, bad breath, snoring, sleep apnea, and mouth breathing
Does your child (up to age 10) show signs of: • Crowded baby or permanent teeth • Mouth breathing (lips are apart most of the time) We can help by fitting your child with a corrective, colorful, comfortable removable appliance that they will love to show to their friends.
For more information, see our video “How To Start Fixing Children’s Crooked Teeth As Early As Age 7 to 10” at www.MeleDDS.com or YouTube®.
Come in for a complimentary Meet and Greet, or visit our website for information. 215 Union Avenue — Suite D, Bridgewater, NJ 08807
The Earth laughs in flowers. ~Ralph Waldo Emerson
(908) 526-2266 300 Hour AdvAnced TeAcHer TrAining AugusT 2020
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www.MeleDDS.com This training is recognized by Yoga Alliance and is for students who have completed a 200 Hour Training. Visit our website to learn more about this comprehensive training and to register for free information sessions April thru August.
Be Here Now Yoga 63 MaiN Street, FleMiNgtoN, NJ
BeHereNowYoga108.CoM July 2020
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Eat More Citrus for a Thinner Waistline Research published in the Phytotherapy Research Journal analyzed 13 studies from around the world involving 921 people. The studies showed that eating citrus fruits or their extract can significantly reduce body weight. The research data found that citrus and its extracts reduced body weight by an average of 2.8 pounds per person and almost an inch of waist and hip circumference. It also reduced body mass index among those studied. 12
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In good news for the 10 to 20 percent of people over age 65 that suffer with mild cognitive impairment, research from China’s Central South University, in Hunan, shows that practicing the gentle ancient martial art of tai chi can significantly improve memory, learning, mental speed and attention, the ability to formulate abstract ideas, mental flexibility and visuospatial perception. The research analyzed data from 10 studies that included 1,061 people with symptoms such as forgetting conversations and names, and having difficulty with complex tasks. “As it emphasizes mental concentration, physical balance, full-body stretching and relaxation, and relaxed breathing, tai chi has a great potential for becoming widely integrated into rehabilitation interventions for various medical and psychological conditions,” write the study’s authors.
Berberine, an alkaloid compound found in goldenseal, Oregon grape, barberry and other herbs, can potentially reduce artery plaque, concludes a new study from the Hunan University of Chinese Medicine. Researchers studied the metabolic pathways for atherosclerosis using protein interactions developed from drug research. The database-driven research confirmed that berberine reduces artery inflammation and the thickening of blood vessel walls that can lead to atherosclerosis—the hardening of the arteries. Previous studies have found that berberine reduces blood sugar levels, accelerates weight loss and lowers bad cholesterol levels.
Try Turmeric, Ginger and Black Pepper for Osteoarthritis For people suffering from the crippling pain and disability of osteoarthritis, the nonsteroidal anti-inflammatory drug naproxen, marketed as Aleve and other products, is a common prescription or over-the-counter medication, but it comes with side effects that can include gastrointestinal distress and higher blood pressure. In a study of 60 patients with chronic knee osteoarthritis, researchers at Iran’s Isfahan University of Medical Sciences compared naproxen in a double-blind trial with a turmeric extract, ginger and black pepper combination. After two doses a day of each for four weeks, the levels of prostaglandin in patients taking the herbs matched the improvements in those patients taking naproxen. Prostaglandin levels gauge joint inflammation in osteoarthritis.
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Reduce Cognitive Decline with Tai Chi
Reduce Artery Plaque Risk with Berberine
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health briefs
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Boost Motivation with Ayurvedic Bacopa
Help Recover from Stroke with Ear Acupuncture Acupuncture in the ear can help speed rehabilitation of stroke patients, researchers from the Nanjing University of Chinese Medicine have found. In a study of 42 stroke patients, those treated with auricular acupuncture for just six days showed significant improvements in range of motion for arms and legs compared to those given standard acupuncture treatments and conventional rehabilitation.
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Avoid Chlorhexidine Mouthwash to Reduce Cavity Risk Chlorhexidine gluconate, a mouthwash commonly prescribed by dentists to treat the swelling, redness and bleeding gums of gingivitis, actually increases acidic levels in the mouth, leading to an increase in cavity-causing bacteria, reports a new study from the UK University of Plymouth, published in the journal Scientific Reports. The researchers analyzed saliva and blood samples of 36 healthy people that used the chlorhexidine twice a day for seven days and compared the results to using a placebo for the same amount of time. Other recent research has found that the germicidal mouthwash disrupted the ability of oral bacteria to turn nitrate into nitrite, a key molecule for reducing blood pressure, increasing the risk of higher systolic blood pressure. Chlorhexidine has been used increasingly as a pre-rinse before dental procedures due to COVID-19 concerns.
Feeling a lack of motivation and finding it difficult to find pleasure in life has a clinical name— anhedonia—and researchers from the University of Florence have found a promising treatment for it in Bacopa monnieri, also known as Brahmi, an Ayurvedic herb used for centuries to boost memory and cognitive performance. Dividing 42 patients with anhedonia into two groups, the researchers gave half of them the antidepressant medication citalopram (Calexa) plus 300 milligrams of Bacopa; the control group was given only the medication. After four weeks, the Bacopa group had significant improvements in symptoms and were able to experience pleasure more easily than the control group.
1600 Washington Valley Road, Martinsville, NJ 08836 ChristChurchEmerging.org - 908 722-2080 CPChurch@optonline.org
An Intimate Faith Community
Mentored by Jesus; Unapologetically Progressive; Social Justice Driven; LGBTQI+ Welcoming; Spiritually Curious; A GreenFaith Sanctuary; Interfaith Friendly
Come as Who You Are and Join the Conversation Engaging, Creative & Contemplative
Worship Sundays 10:00am
Stephen Ministry: high-quality, confidential, one-on-one care for people who are hurting. Christ Church offers this care because we are Christians NOT because we need you to be.
For a consultation: call 908 722-2080 or email cpchurch@optonline.net July 2020
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A new Stanford University study published in Landscape Ecology reveals viruses like COVID-19 that jump from animals to people will likely become more common as people continue to transform natural habitats into agricultural land. Researchers found the loss of tropical forests in Uganda put people at greater risk of physical interactions with wild primates and the viruses they carry, with implications for the emergence and spread of infectious animal-to-human diseases in other parts of the world. People have converted nearly half of the world’s land into agriculture. Tropical forests have suffered the most, with some of the highest rates of conversion occurring during the last few decades. Study co-author Tyler McIntosh says, “At the end of the day, land conservation and the reduction of forest fragmentation is our best bet to reduce human [to] wild animal interactions.”
Healthy Glow
Ultraviolet Radiation Suppresses Skin Inflammation
In research that could help target new treatments for skin cancer, British scientists have identified how human skin suppresses inflammation after exposure to ultraviolet radiation (UVR). In the study at the NIHR Manchester Biomedical Research Centre, healthy volunteers agreed for their skin to be safely exposed to a single, inflammation-causing dose of UVR. Skin samples were taken and researchers examined their immune profile and skin composition over time. Results showed that the T-cells CD4+GATA3+ and CD8+GATA3+, which help the skin repair itself after UVR exposure, altered skin composition for 14 days. “They could be there to prevent abnormal skin growth or potentially to act as gatekeepers against further inflammation,” says lead author Nathan Hawkshaw, Ph.D.
More of our time is spent indoors than ever before. One of the ways by which nature may improve cognitive function (i.e., the acquisition of and goal-oriented use of knowledge) is by improving memory formation and recall, specifically that of short-term or working memory, and goal-oriented or directed attention; the kind that requires focused effort. By comparing and contrasting 13 studies, a team of researchers has shed light on this complex interaction in research published in Frontiers in Psychology. The studies used the backward digit span task, which requires participants to invert a series of numbers and repeat them back. All demonstrated significantly improved cognition in nature as compared to urban environments. The benefits of studies like this are two-fold: not only are we learning more about how the brain interacts with its environment, but also how to leverage this interaction to lead healthier, more productive and happier lives.
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Forest Loss Leads to Spread of Human Disease
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Tree Believers
Spending Time in Nature Increases Cognitive Performance
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Natural Thinking
global briefs
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Music as Medicine
A simple strategy–listening to music for 30 minutes a day–can lower post-heart attack anxiety and significantly reduce future cardiac risks, reports a new study from the University of Belgrade School of Medicine, in Serbia, presented at the American College of Cardiology Annual Scientific Session and World Congress of Cardiology. The researchers recruited 350 patients diagnosed with heart attacks and early post-infarction angina at a medical center. Half were randomly assigned to receive standard treatment while half were assigned to regular music sessions in addition to standard treatment. In a follow-up seven years later, the patients with music therapy on average had anxiety scores one-third lower than those on standard treatment and reported lower angina symptoms by about one-quarter. They also had an 18 percent reduction in the rate of heart failure; a 23 percent lower rate of subsequent heart attack; a 20 percent lower rate of needing coronary artery bypass graft surgery; and a 16 percent lower rate of cardiac death.
Happy Thoughts
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Mindfulness and Meditation May Promote Longevity
In addition to reducing stress and improving general health, mindfulness and meditation techniques have been linked to longevity, as marked by longer telomere length, a biomarker of human aging. In a new research paper in Scientific Reports, Spanish researchers at the Navarra Institute for Health Research, in Pamplona, reported that aging, which typically shortens telomere length, showed no association with that marker in a group of long-term meditators. They theorized that long-term meditation could be related to epigenetic mechanisms, in particular, gene-specific DNA methylation changes at distinct sub-telomeric regions. Lead author Maite Mendioroz, M.D., Ph.D., suggests that yoga practice and meditation are related to longer telomere length in blood cells, writing, “Leukocyte telomere shortening has been associated with several age-related conditions such as cardiovascular events, including stroke, myocardial infarction and cognitive performance.”
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QiforGong Healing
classes|seminars|workshops
Online Beginner Series / 4 Classes Begin the gentle movements of a Qi Gong Tai Chi Journey with Patty Pagano Not sure? First 1-hour class is FREE! For details and registration, click here. For info, contact Patty at 908-392-1313 or PattyQigongforHealing@gmail.com
QiGongForHealing.com or call Fran Maher & Brian Coffey
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1275 Bound Brook Rd, Ste 1, 2nd Flr Middlesex, NJ 08846 July 2020
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AUGUST
Coming Next Month
eco tip
Eco-Friendly Beach Tips
Maximizing Sun and Surf During Crises
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Biological Dentistry Plus: Environmental Education
Flocking to beaches is a normal urge with summer in full swing. While practicing social distancing due to the coronavirus crisis, don’t neglect regular health precautions. It’s more important now than ever to soak up vitamin D to bolster the immune system, and it can also reduce the likelihood of developing heart disease or diabetes, according to the UK University of Warwick Medical School.
Sun Protection
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MotherEarthNews.com says we can augment the body’s natural sun protection by increasing consumption of fruits and vegetables that contain vitamins C and B, which are depleted when exposed to the sun. It also recommends natural tanning creams such as a combination of sesame nut oil, anhydrous lanolin and water; the liquid of one large cucumber added to rose water and glycerin; or a blend of fresh mint leaves, water, sesame or coconut oil, one egg yolk, wheat germ oil and lemon juice. Natural sunscreen innovations are emerging: the European Journal of Organic Chemistry reports that synthesizing discarded cashew-nut shells holds promise. Effective UV protection can be attained by donning hats, sunglasses and protective clothing, including
Somerset/Middlesex/Hunterdon/Mercer/ S. Warren Co. Edition
neck-to-knee swimsuits for children. Seek shade, cover up and avoid the sun between 10 a.m. and 2 p.m. Be extra careful when the UV index is high; check the daily National Weather Service forecast assessing the risk of sun overexposure at Tinyurl.com/ EPAUVWidget, which offers a widget for smartphones.
Respect Wildlife
Respect wildlife that may be present. Be cognizant of designated turtle hatching areas; their prime nesting season continues through October. Also, tell kids not to disturb shorebirds and other winged friends that may be on the sand; some may be resting or eating after flying many miles on a long migratory journey.
Leave No Trace
Don’t leave any trash behind, especially plastic straws or bags; it’s best to use metal or bamboo straws and cloth bags. With a stiff breeze, plastics can end up in the water to entangle and choke marine life or break into toxic microplastics that pollute drinking water supplies. The online journal PLOS ONE estimates there are 5 trillion pieces, or approximately 269,000 tons of plastic, already in Earth’s oceans.
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teen voices
Discovering Meditation by Isabella Dussias
I
t is important for teens to try to pay attention to their stress levels. In discovering meditation, I have found a practice that helps me to calm my mind. There are several types of meditation. I particularly enjoy walking meditation. Each day that weather allows, I choose a different path and embark on my walking meditation exercise. As I begin my walk, I clear my mind and try to connect with nature and hear the sounds of the earth. I strive to step outside of my reality and allow my mind to clear. This is helpful to decrease stress. Another form of meditation my peers and I find effective is mindfulness. When changes happen that pull
us out of our normal routines or ways of thinking, it can be extremely difficult to focus on the present moment. We become more worried about our futures and how these changes affect the plans we made in our heads for years to come. Practicing mindfulness helps ease these stresses. Every morning I take a moment to think about what I want to accomplish for the day. Not the next day, not the next week—today. I focus on how I feel in the present, not how I’ll feel in months or years from now. Practicing mindfulness allows me to take a moment to look at my life without any expectations. It’s a way for me to process my emotions in a healthy way rather than putting them aside through worry. I also enjoy breath awareness medi-
tation. Often in times of stress, I find myself subconsciously holding my breath. Some people do the opposite and hyperventilate when they become anxious. When I feel like this, I often look to breath awareness meditation. To do this I start by sitting comfortably in an upright position and closing my eyes. As I breathe in and out, I focus on relaxing different muscle groups. I drop my shoulders, loosen up my neck, and allow my arms to drop by my side. Once my body is fully relaxed, I meditate by focusing on my breathing as I inhale in through my nose and exhale out my mouth. Once I feel that both my mind and body are at ease, I continue with my day. Meditation is a tool that teens can use for stress relief. I was introduced to mindfulness and many of these practices through sessions at my school, and I’m very glad I was exposed to them. I hope these brief descriptions help you find calm and a desire to learn more about these effective methods. Isabella Dussias is a 17-year-old singer-songwriter/composer from New Jersey. She enjoys writing about issues that are important to today’s youth, and she believes music is an important outlet to connect people and share messages through the creativity of lyric and melody. For more information, please visit IsabellaDussias.com.
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Beyond Pandemic Immune Support for a Healthy Life
by Peter Amato
O
ver the past few months, news reporting has rarely referred to the importance of the immune system. Boosting the immune system, especially during a pandemic, is crucial. While health is an “inside job”, it’s human nature to want a quick fix and try to make someone else responsible for one’s health, but in the end, we are the ones in control of getting and staying healthy. There is never going to be a synthetic drug or a vaccination that could compare to taking control of our own health and bullet-proofing the immune system. While the body knows exactly how to protect itself and is resilient when under attack, it functions best when the immune system is fully charged and healthy.
Nutraceuticals Years ago, the quality of food intake would help determine the quality of health. Today this is only partially true. The typical American diet is rooted in processed food, wheat and dairy, and comes up short on nutrition. Add to that challenges that stem
“to be a synthetic drug
There is never going
or a vaccination that could compare to taking control of our own health and bullet-proofing the
”
immune system.
from our external environment, for example, depleted soil nutrients, GMO food and heavy metals. Restoring nutraceuticals provides key support for a strong immune system. Nutraceuticals are pharmaceutical grade organic vitamins, minerals, essential fatty acids, digestive enzymes and probiotics that everyone needs. Nutrition is linked to the immune system directly by supplying the building blocks the body needs to function at peak performance, and indirectly by influencing gut microbiome.
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The gut microbiome is responsible for communication between the brain and immune system. It also influences how much cortisol you produce, therefore affecting energy and sleep. Too much cortisol weakens the immune response. The health of microbiome influences the health of the intestinal wall which is a physical first line of defense against disease.
Autoimmune Micro deficiencies of zinc, selenium, iron, copper, folic acid, as well as a void in necessary vitamins A, C, D and E, are all linked to a weakened immune system. Research has also shown that low vitamin D levels also lead to a multitude of autoimmune diseases. Autoimmune disease happens when the body attacks itself from the inside. There are over 125 identified autoimmune diseases, and that number is climbing. These diseases impact many different areas in the body, and commonly result in inflammation, chronic pain, organ or tissue damage, and overwhelming fatigue.
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Mental health is also important in building a strong immune system. Healing past trauma is often the missing piece of the autoimmune disease reversal puzzle. The body responds to emotional levels, and learning how to heal emotional hurts allows us to reclaim our bodies and help eliminate pain, fatigue and inflammation.
Insomnia Deficient sleep not only increases the chances of getting sick, it also prolongs recovery. The body produces and releases cytokines during sleep. Cytokines are proteins that target inflammation. Sleep is important part of boosting the immune system, strengthening digestion and calming the autonomic nervous system. Relaxation is so critical to help alleviate stress that meditation is highly recommended. Research shows that meditation decreases inflammation and bolsters immune function.
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July 2020
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ood balance is something we may take for granted until an unexpected fall brings our attention to a brewing problem. Slower reflexes, unconditioned muscles and changes in eyesight can all compromise balance. Statistics show at least one in three people over the age of 65 suffer from injuries related to falls, but regular core-strengthening balance training, yoga and tai chi can lower the risk considerably. Marching in place and simple exercises added to a customary after-dinner walk on summer evenings can also go a long way. According to a 2013 study of senior women published in the British Journal of Sports Medicine, exercising not only reduces the likelihood of falls by 37 percent, but also the severity of injuries such as broken bones by 61 percent. “Balance is a skill, and like any skill, it gets better with practice,” says Mike Ross, a Chicago-based performance enhancement
specialist and author of The Balance Manual. “The problem is people gradually spend less and less time standing and moving around— chasing kids or doing yard work—and spend more time watching television or sitting in front of the computer.”
Whole Body Equilibrium Balance training for all ages helps the body to move fluidly as a singular, balanced unit. Stephanie Mansour, a Chicago fitness expert and host of the PBS weekly Step it Up with Steph show, says, “Some people who have hip or back pain may have an imbalance: One side is more developed than the other. Other people may feel wobbly during workouts or walking upstairs, or less agile while getting in and out of cars; doing everyday movements. Balance training will help improve those everyday activities.” Full-body exercises engage core mus-
Balance into Summer
n Practice walking on stable logs while hiking in the woods or walking in a straight line on the beach. n Take a balance-boosting paddleboard yoga class. n Take a few moments to breathe deeply while balancing on the balls of the feet in the yard or on the balcony each morning.
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BALANCING ACT Exercises for Strength
cles to stabilize movement. “You’ll be surprised by some muscles that are triggered that are otherwise less engaged during traditional exercises. No matter where you start, it only takes a few minutes of balance work a day to make a difference,” says Los Angeles fitness trainer Kollins Ezekh, emphasizing the added benefit of improved posture that naturally reduces lower back stress and resulting chronic pain. Balance training also packs a positive punch for brain health by focusing the mind and improving cognitive function while lowering stress levels.
Everyday Activity Being proactive throughout the day and adopting simple habits have far-reaching effects. “Start in the morning when you’re getting dressed for the day and pay attention to which foot you balance on first to put your legs in your pants. Consciously do the opposite. When you’re drying your hair or brushing your teeth, balance on your tip toes,” suggests Mansour. Ross recommends staying active in the daily routines. “Make a point of breaking up long periods of sitting like desk work and [watching] television. Get up and play with the kids instead of watching them. If you can, do your own housecleaning and yard work instead of hiring someone. Find a sport that you can engage in as you age. For instance, you might play tennis in your 20s and 30s and then pickleball and Ping-Pong in your 50s.” No matter what type of training we choose, there’s a way to fit in balance elements. “You can try yoga, where the different poses really challenge your balance strength,” says Ezekh. “When doing weight training, you can do lateral exercises with dumbbells on your shoulders or even squatting movements. You need to use your balance strength to prevent yourself from swaying or toppling over. Even exercises like walking down steps require proper levels of balance.”
A Steady Diet Vitamin B12-rich foods, including whole-grain cereals, plantsourced milks, eggs, sardines and nutritional yeast, as well as resveratrol-rich fruits like grapes or blueberries, can help improve coordination and motor function. A 2016 study published in the Journal of Physical Therapy Science reveals that women over 60
with higher serum vitamin D levels exhibit better stability and strength in their lower extremities. Overall, fostering good balance pays off in the long run. Ross notes, “Ideally, the time to start proactively doing activities that stimulate your balance is way before that first fall in your 50s and 60s.” Marlaina Donato is the author of several books and a recording artist. Connect at AutumnEmbersMusic.com.
Everyday Tips and Recommendations From Stephanie Mansour, some things to do every day: n When you’re walking to the restroom, do it slowly in a straight line, as if you’re on a tightrope. n If you’re cooking in the kitchen and standing in place, try balancing on one leg while you’re lifting the other one. n Press down through the heel and pull your navel in toward your spine to engage your core. Unstable blood sugar levels, nutritional deficiencies, blurred vision, inner ear infections and side effects from medication can also contribute to poor balance. It’s important to find the source of balance issues with a physician. From Kollins Ezekh, here’s a basic exercise that anyone can do at any age: n Start by simply balancing on both legs, using support if needed. By doing this, you can work on reducing relying on your support and placing your feet closer and closer together with your eyes closed. n When you’re ready, try balancing on one leg. You can do this for 30 seconds at a time and repeat this three to five times. Don’t forget to make sure you give both legs the same attention. As you get more advanced, you can step it up and balance on one leg with your eyes closed while performing an activity, like hopping in place. In whatever you do, make sure to always work each leg evenly.
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sequester carbon,” says Diana Carpinone, president of Non Toxic Communities, a pesticide reform nonprofit, and founder of Non Toxic Dover, in New Hampshire.
green living
Why Organic Lawns Make Eco-Sense
W
by Julie Peterson
ith its dependence on synthetic fertilizers and pesticides, America’s 63,000 square miles of lawns rely on fossil fuels, put pressure on water supplies and devastate soil, watersheds, animals and people. Fortunately, green turf can be attained organically, with important benefits. “In addition to protecting public health, eliminating our use of pesticides and fertilizers will allow us to build healthy soil and sequester more carbon as we face climate chaos,” says Mackenzie Feldman, executive director of Herbicide-Free Campus, a San Francisco organization working to transition colleges nationwide to organic lawns.
The Harm Done
Homeowner desire for lush swaths of monoculture grass has been fueled by lawn chemical ads equating model families with flawless lawns. Unfortunately, the “green grass of home” isn’t an ideal dream, it’s a nightmare. Research shows that it exposes people to cancer-causing, reproductive-harming and endocrine-disrupting chemicals, many of which are deemed safe
by government agencies. The Pesticide-Induced Diseases database at BeyondPesticides. org holds myriad studies linking chemicals to asthma, diabetes, autism, lupus, arthritis, Parkinson’s disease, Alzheimer’s disease and cancer. Children are particularly vulnerable to the effects of toxins due to their developing organs. Exposure to lawn chemicals also comes through the air, on indoor surfaces and in water. A U.S. Geological Survey report found pesticides in 99 percent of urban streams. In mixed land use areas, 100 percent of major rivers and 33 percent of major aquifers were tainted. While the culture around the aesthetics of landscapes is strong, the tipping point has arrived. “People are becoming more aware that their children are at elevated risk and that there are deficiencies in the laws that govern toxic chemical use,” says Jay Feldman, executive director of Beyond Pesticides, in Washington, D.C. Lawn chemicals are also feeding climate change. “Not only are they fossil-fuel intensive to produce, they harm the biology in the soil and destroy its ability to
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Greener Green Grass
Recent lawsuits and climate change have given activists more power to effect sweeping changes in policy. “This isn’t just a niche idea. We have a mandate, given looming environmental crises, to transform our current chemical intensive systems to organic,” says Jay Feldman. Organic turf experts have devised methods to grow monoculture grass. According to Ryan Anderson, a community outreach specialist at the Integrated Pest Management Institute of North America and leader of Midwest Grows Green, “Homeowners can keep their lawns organic by increasing cultural controls.” These include aerating, over seeding and mowing high to build the soil, turf and plant system. While pristine lawns are possible, reconsidering aesthetics is another option. “We could let native plants grow and embrace plant diversity as fundamental to ecosystem resilience,” says Mackenzie Feldman. Indeed, “weeds” are beneficial. Clover feeds nitrogen to grass, benefits soil organisms and stays green long after turf. Dandelions were once considered a source of food and medicine, and all parts of it are edible, including flowers, roots and leaves. Instead of living with weeds, some homeowners are choosing to tear out lawns and put in indigenous plants to attract pollinators and other wildlife. But it takes time for society to adopt new views and front yards can be polarizing. “You can’t go from zero to hippie in a day. People need realistic goals,” says Carpinone. Whether someone rents, owns or only has access to shared green spaces, Shaina Rico, founder of The Generation Ground, an Austin-based organization helping farmers launch regenerative businesses, feels everyone must “take ownership of our green spaces. If you are not the one managing the land, ask questions of those
aslysun/Shutterstock.com
Front Yard Activists
that are. What are we doing to support the soil biology? Can we achieve the goal without using chemicals? How can we increase soil organic matter?”
Greener Communities Concerned citizens are asking local governments and school districts to eliminate chemical turf management protocols at parks and schools. Nonprofit campaigns such as Beyond Pesticides, Non Toxic Communities and Herbicide-Free Campus can sometimes send a spokesperson and provide ample data to overcome common objections. “We can show that organic is viable and economical. Organic systems end up reducing costs over time,” says Jay Feldman, who helps install community pilot sites. Transitioning to organic practices requires a focus on soil health, building up microbial life and organic matter, understanding the ecosystem and creating a balanced ecology. Once in place, it’s a functioning system that doesn’t need much management. “You can have a beautiful, organic, green lawn that’s safe for all living things,” says Carpinone. Julie Peterson writes about wellness and environmental issues from rural Wisconsin. Reach her at JuliePeterson2222@gmail.com.
Make a Difference Offset climate change and improve health for people and the planet by reaching out to the community or finding helpful experts to assist with local efforts. Non Toxic Communities (NonToxicCommunities.com) offers resources to create healthier schools, lawns and landscapes throughout the country. Beyond Pesticides (BeyondPesticides.org) has a database of pest management and lawn service companies that don’t use dangerous pesticides, lawn signs for the organic yard and a sign-up for The Action of the Week to contact elected officials about current issues. The Integrated Pest Management Institute of North America (ipminstitute.org) provides low-risk pest management solutions for farms, greenhouses, facilities and homes. Herbicide-Free Campus (HerbicideFreeCampus.org) is working to transition every campus in the country to organic. The Great Healthy Yard Project (tghyp.com/downloads) has downloads on how to grow without gunk and encouraging others to do the same.
July 2020
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BEYOND FACTORY FARMS ‘Big Meat’ Comes at High Cost
High Cost of Cheap Meat
According to the U.S. Department of Agriculture, a push toward greater efficiency created the shift to industrial livestock production. However, attempts to maximize production for higher returns at minimal cost come at a price. For example, a growing body of evidence
shows that CAFO leads to the social and economic decline of rural communities. “Research has consistently found that living near a CAFO is associated with an array of negative health impacts, including respiratory disease, mental health problems and certain types of infections,” says Keeve Nachman, Ph.D., director of the CLF Food Production and Public Health Program. Everett Murphy, M.D., a retired pulmonologist from Kansas City, concurs, “Not only are the odors from factory livestock farms offensive, but individuals living within three miles of industrial animal operations are at risk for serious, life-shortening illnesses and permanent disabilities.” Concrete reservoirs designed to hold manure present a problem as well, he adds, “They always leak into the groundwater, spreading antibiotic-resistant bacteria and making the source of water to neighboring communities unusable and toxic.” Joan Olive says she is living proof that exposure to air pollution from factory farms is every bit as harmful as scientists and
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health experts have warned about for years. On one fateful December day 16 years ago, Olive was outdoors on her family farm near Spencer, Iowa, when she noticed a strong, sickening odor. Feeling nauseous, she went inside, but later that evening, her tongue swelled, she became disoriented and began shaking and sweating profusely. Olive’s symptoms subsided over the next few days, but since then she has experienced multiple chemical sensitivities, transient symptoms of brain fog, muscle twitching, migraines, and respiratory and circulatory problems. Health experts at the University of Iowa identified the source of the sickening odor as toxic hydrogen sulfide from liquid CAFO waste that had been sprayed on farmland one mile from Olive’s home. In addition to the region’s concentration of hog CAFO, her home sat two miles from 1.5 million chickens. Today, Olive drinks filtered water and eats organic food to protect her health, but she notices that her symptoms return when triggered by exposure to CAFO air pollution and pesticides. In March, Olive moved to Spearfish, South Dakota, where she’s breathing easier and enjoying time outdoors. But she believes she left behind “thousands of rural residents who are having their lives and health destroyed by Big Ag.”
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SaimonSailent/Shutterstock.com
K
evin Walker, a Michigan State University professor and author of The Grand Food Bargain and the Mindless Drive for More, says, “Meat is the poster child of industrial food gone awry.” Independent animal farmers are disappearing while factory farms are getting bigger, causing more air, soil and water pollution in rural communities nationwide, reports the Center for a Livable Future (CLF) at the Johns Hopkins Bloomberg School of Public Health. Large industrialized farms known as concentrated animal feeding operations (CAFO) rely on the routine use of antibiotics to both prevent the spread of disease and promote animal growth and weight gain—a practice known to fuel antibiotic resistance and compromise human health.
by Melinda Hemmelgarn
There Ought to be a Law
“Government oversight and policies designed to safeguard the health of individuals and the environment from these operations have been inadequate,” says Bob Martin, director of the CLF Food System Policy Program. Citing environmental and public health hazards, the American Public Health Association issued a new policy statement last November calling for a precautionary moratorium on all new and expanding CAFO. It advises a complete halt until additional scientific data has been collected and public health concerns addressed.
Iakov Filimonov/Shutterstock.com
Bypassing Industrial Eating
Many consumers don’t realize that the majority of beef, pork and chicken sold in supermarkets, served in restaurants and distributed to institutions nationwide comes from the industrial food system. According to the Public Justice Food Project, 85 percent of the meat Americans consume is produced by four corporate giants—Tyson, Smithfield, Cargill and JBS—each accused of hiding labor, animal or environmental abuses behind folksy brand names and packaging images. To shed light on abuses and steer consumers away from industrial meat, the Center for Food Safety created a website that pulls back the curtain on CAFO. It recommends replacing half of the meat we eat with humane, sustainably raised, grass-fed and organic meat, while replacing the other half with plant-based sources of protein such as beans, peas, lentils, nuts and seeds—a dietary approach that benefits our gut microbes and protects us against a host of chronic diseases.
Meat Alternatives
As concerns mount about the health, ethical and environmental impact of animal products, the food industry has responded with more plant-based, lab-grown meat
es. “Industrial agriculture is absolutely harmful,” reports A Greener World, a nonprofit certifier of the trustworthy Animal Welfare Approved label. But thinking we have to go vegan or purchase fake meat to protect our health or the planet is misguided.
Once you learn how our modern industrial food system has transformed what most Americans eat, you become highly motivated to eat something else. ~Eric Schlosser, author of Fast Food Nation, Chew on This and co-producer of Food, Inc. alternatives. Yet, according to the Food and Technology 2019 report by the market research firm The Hartman Group, many meat replacements rely on highly sophisticated technologies that hardly meet consumers’ definitions of “natural”. “It’s all about what isn’t on the label,” says Urvashi Rangan, Ph.D., chief science advisor of the GRACE Communications Foundation. According to Rangan, many plant-based and fake meat products are actually ultra-processed foods that contain genetically engineered ingredients and rely on petroleum-based chemicals that are not required to be listed on the label. “The Impossible Burger introduces over 48 new proteins to the human diet without a thorough safety investigation,” warns Rangan. She questions whether these new meat alternatives are better than meat from animals raised on pasture without routine drugs and synthetic fertilizers. There’s a big difference between the health and environmental impact of meat from animals raised in feed lots versus those raised with regenerative agricultural practic-
Eating Less, But Better Meat
“Our bodies are designed to be omnivores, and animal products are part of a diverse, real food diet,” says Rebecca Thistlethwaite, director of the Niche Meat Processor Assistance Network at Oregon State University. Thistlethwaite, author of Farms with a Future and The New Livestock Farmer: The Business of Raising and Selling Ethical Meat, believes in ancestral eating and eating as close to nature as possible. She is mindful of portion size and eats only organic and pasture-raised animal foods to avoid synthetic chemicals and pharmaceuticals. Will Harris, owner of White Oak Pastures, in Bluffton, Georgia, declares, “It’s not the cow, it’s the how.” Harris transitioned his livestock operation from the industrial model to certified humane animal husbandry and sustainable practices that emulate nature. The switch to a pasture-based system yields healthier animals, he explains, and helps take carbon out of the atmosphere and back into the soil. In Cows Save the Planet and Other Improbable Ways of Restoring Soil to Heal the Earth, author Judith Schwartz describes how grazing animals play a key role in restoring soil health, and therefore human health. “Well-managed pastures and grasslands with ruminant animals can sequester more carbon than they emit, improve soil health and increase groundwater recharge,” explains Thistlethwaite. Plus, both livestock and poultry can make use of inedible feeds that humans don’t consume, such as grass and sagebrush.
Critical Questions to Find and Support Good Food Where does my food come from? Who produced it and under what conditions? Were workers treated fairly and animals humanely? What’s in or on my food? Were pesticides, antibiotics, hormones, genetically modified ingredients or additives used in producing it? Is it rich or poor in nutrients? What might be the unintended consequences of my food and farming choices? How might those choices affect our environment and future generations? July 2020
25
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Rangan and Harris emphasize that the power of consumer spending can shift the market. However, Thistlethwaite says, “We cannot just vote with our forks, as many people don’t have that luxury.” She urges change at both personal and political levels, favoring incentive-based approaches with fewer subsidies going to the industrial system. “We need more farmers raising high-quality animals in a humane, ecologically responsible manner,” says Thistlethwaite. But we also need more small-scale slaughterhouses and meat processors throughout the country to get quality meat to more of our tables. In addition to farmers’ markets, cooperatives and community supported agriculture, organizations such as the American Grassfed Association and Local Harvest connect consumers directly to farmers using sustainable practices to help rebuild regional food hubs and networks. “Start with small steps,” suggests Thistlethwaite. “Buy milk from a local creamery, eggs from a farmer in your community or one-quarter cow to fill your freezer from a local, grass-fed beef producer. Reward the farms and ranches that are doing it right by purchasing from them, promoting them, supporting them.” Melinda Hemmelgarn is an award-winning registered dietitian, writer and nationally syndicated radio host based in Columbia, MO. Reach her at FoodSleuth@gmail.com. Tune into Food Sleuth Radio at kopn.org.
Learn More, Eat Smarter Center for Food Safety: EndIndustrialMeat.org Consumer Reports: Tinyurl.com/MeatGetsMakeover Food Print: Tinyurl.com/WhatIsFoodPrint Friends of the Earth: foe.org/resources/from-lab-to-fork A Greener World: AGreenerWorld.org 10 Things You Can Do for the Planet Instead of Giving Up On Animal Agriculture: AGreenerWorld.org/ a-greener-world/10-things-you-can-do Humane Society Food Industry Scorecard: HumaneSociety.org/resources/food-industry-scorecard Keep Antibiotics Working: KeepAntibioticsWorking.org Public Justice Food Project: Food.PublicJustice.net/ communityresources Right to Harm film and resources: RightToHarm.film One Hundred Thousand Beating Hearts film: Tinyurl.com/100000BeatingHearts 26 Somerset/Middlesex/Hunterdon/Mercer/ S. Warren Co. Edition
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MATRIX REPATTERNING
Power To the People
Are you up for a
Challenge? If you’re anything like me, you probably put on a few extra pounds during the quarantine. While my typical weight fluctuates between 180-190 lbs, I recently found myself shocked when I stepped on the scale and it read 205 lbs. As a nutrition coach, I knew I had to change my eating habits to get back to my goal weight of 185 lbs. To do this, I developed a 20-day nutrition and fitness protocol with the goal of dropping 20 lbs. in 20 days. While I had great success with following similar protocols in the past, I wanted to make the program fun and interactive for anyone interested in following along. The program includes a meal plan, recipe book, grocery list, and follow-along at-home fitness videos. The meals were designed with nutrient density in mind, meaning that the meals are rich in vitamins, minerals, and antioxidants. While most “diet” plans require you to struggle, suffer, and deprive yourself, I wanted my protocol to address the root cause of most weight issues — hormones. While developing the program, I made sure that the recommended foods and fitness regimen would not only allow for easy weight loss, but also nourish the body from a hormonal standpoint. Each meal is intended to satiate you for a long period of time, while maintaining metabolic health and energy levels. The three key factors that I accounted for when designing this program are:
1) Nutrient density
Nutrient density refers to the amount of vitamins, minerals, and antioxidants that a food contains compared to its caloric content. When you prioritize nutrient dense foods, you will be less likely to experience cravings that typically come along with following a weight loss program. When your body is deficient in specific nutrients, you begin to have intense food cravings. Your body creates hunger to attempt to satisfy these deficiencies.
2) Hormones
The most overlooked factor in weight management is hormones. In reality, hormones play major roles in weight retention, weight loss, hunger, energy level, and fitness performance. This program was designed using foods that have been shown to decrease ghrelin and increase leptin. Ghrelin is a hormone that is produced largely in the gut and known as the “hunger hormone”. Ghrelin interfaces with the reward processing areas of your brain and stimulates hunger. Leptin on the other hand, is released from fat cells and is known as the “satiety hormone”. The main function of leptin is to inhibit feelings of hunger and regulate energy balance. The meals in this program were constructed with the purpose of maintaining healthy levels of leptin and ghrelin while providing you with all of the micronutrients you need to maintain health and energy levels.
3) Accountability
According to research published in the Obesity journal, individuals involved in team-based weight loss protocols lose significantly more weigh than individuals who embark on a weight loss journey alone. Having a friend, teammate, or community to help keep you accountable is one of the best ways to assure success on your weight loss journey. With this in mind, I created a private Facebook group for everyone who joins the “20 lbs. in 20 days program”. In this private group, individuals motivate each other, ask questions, share recipes, and get ongoing support after the 20-day program is completed.
Joseph Condora is a nutrition and health coach at Valley Integrative Pharmacy, located at 75 Washington Valley Road in Bedminster. For information on “20 lbs in 20 Days” call 908658-4900 or visit ValleyPharmacyRX.com. See ad, page 2.
Disclaimer: This program is meant to be a weight loss jump-start, not a long-term solution. Long term weight management requires a more personalized approach that addresses your specific root cause of weight gain. It is recommended that you consult with a doctor before beginning any nutrition or fitness program. _________________________________ A D V E R T O R I A L _________________________________ July 2020
27
Earth-Friendly Pets Our Animals Can Go Green, Too
A
by Julie Peterson
lthough cats and dogs don’t require much more than food, a cozy napping spot and human attention, U.S. pet owners spent $95.7 billion last year on their furry companions, according to the 2019 National Pet Owners Survey Statistics produced by the
American Pet Products Association. That’s a lot of products, all of which require packaging, shipping, shopping, consumption and waste that the environment must bear. Finding eco-friendly alternatives is key to having a pet that doesn’t inadvertently harm the planet.
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Pet toys can be costly to the wallet and the environment. Dogs can destroy flimsy items in seconds and the growing number of cat toys under the couch is money out the window. When choosing a toy, consider the pet’s play style. Look for non-toxic natural fiber, recycled, upcycled and locally sourced products. Reject plastic and other toxic materials that degrade and leach harmful substances into the pet. Purchase toys that have minimal packaging and remember that it won’t be any fun to play with if it is constantly stuck under the furniture or falls to pieces during the first roughhouse session. Soft toys can be salvaged. Tie them in knots, sew them together or braid them into tug toys. Make soft or tug toys by upcycling old towels or T-shirts. Stuff some catnip in an old sock and let the playing begin. Cats can have as much fun with a paper bag as with an expensive toy. Consider simplicity.
Homeopathic Remedies
Many chemicals and pharmaceuticals can be replaced with simple, natural products. Essential-oil-based insect repellants are safer for pets and people. Apple cider vinegar contains nutrients, vitamins, minerals and enzymes that can be helpful for the treatment of allergies, urinary tract problems, hot spots, dandruff, ear discharge, eczema and stiff joints in dogs, according to Organic Pet Digest. Dr. Marc Smith, a veterinarian at Natchez Trace Veterinary Services, in Nashville, advises, “Apple cider vinegar is a good source of potassium and has excellent antibacterial and antifungal properties to boost the immune system.” A veterinarian trained in traditional Chinese veterinary medicine can often provide natural treatments and preventatives using herbs, essential oils and other natural substances. Find such a practitioner at tcvm.com.
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28 Somerset/Middlesex/Hunterdon/Mercer/ S. Warren Co. Edition
Taking a bath in chemicals seems wrong for both humans and pets. Eco-friendly alternatives are available. “We use shampoos without chemicals, preservatives or phos-
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Proper Playthings
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phates,” says Kim Molnar, owner of Salon Fido LLC, in Cross Plains, Wisconsin. “It keeps the dog from inhaling or absorbing hazardous chemicals and keeps the same from washing down the drain.”
inspiration
Natural Nourishment
A quality diet is good for the health of pets and the Earth. Many companies use local ingredients, sustainable manufacturing and recyclable packaging. Avoid artificial dyes, preservatives, fillers and chemicals. According to the Association for Pet Obesity Prevention, an estimated 56 million cats and 50 million dogs in the U.S. were overweight or obese in 2018. Judicious feeding will trim a pet’s waistline and reduce the amount of packaging and bodily waste a pet produces. “You can reduce the number of products you need by sharing your food with pets. Saving whole-food leftovers reduces waste and helps move pets away from processed food,” says Molnar. “There’s so much common sense involved. Feed them food.” Dogs love cooked sweet potatoes, pumpkin, carrots, broccoli and eggs. Cats can have cooked eggs, rice, spinach, pumpkin, salmon and chicken. Be aware of which foods are unsafe for pets. Some examples include onions, chocolate, bones, avocado and grapes.
Pooper Scoopers
Poop happens. Clean it up right. Kitty’s litter can be nontoxic and kept fresh with regular scooping. Picking up after the pup keeps green spaces clean and limits excess nutrients going to waterways. “If your dog is harboring any type of intestinal parasites such as hookworms, roundworms or whipworms, then the eggs of those parasites can be present in poo and spread worms to other dogs and people,” says Sarah J. Wooten, DVM, CVJ, in Greeley, Colorado. Dogs and cats may seem to tread lightly on the Earth, but their carbon footprint can be heavy. Help them get green by evaluating what they consume and getting them in step with Mother Nature. Julie Peterson writes about wellness and environmental issues. Reach out at JuliePeterson2222@gmail.com.
CULTIVATING CONTENTMENT
The Spiritual Discipline of Evoking Joy
O
by Marlaina Donato
ur four-legged friends—from pampered pooch to stray cat— have the inborn ability to seize the moment. No matter what chaotic circumstances may swirl around them, they have a knee-jerk response to spring into playful action or curl up in a patch of inviting sunlight. As humans, we tend to postpone the smallest of joys and avoid emotional selfcare, opting for that extra glass of wine or spending more than usual to feel better for a brief period of time. Tending to our own happiness begins by seeing joy not as a mood dependent upon circumstances, but as a spiritual discipline like any other. Emotional well-being is a garden we must weed and water daily, and in turn, our physical health can’t help but be well-nourished by the harvest. Studies through the years have shown that certain sites and organs in the body, including the thymus, immune cells and bone marrow, have receptors for neurotransmitters like serotonin, which could explain why cultivating contentment might boost our natural defenses. Seasoned yogis and meditators often speak of an inner wellspring of joy that can be accessed through a committed practice.
Perhaps joy is less of a mood and more of a frequency that is accessible to all of us when we’re willing to align with its bandwidth. Making it a habit to step outside for 10 minutes to witness a sunset or greet the twilight while dinner cooks can be a beautiful way to advance felicity. Taking five-minute joy breaks during the workday to listen to a favorite piece of music with earbuds, read a few pages of an inspiring book or notice the clouds is another easy way to tend to happiness. Filling a “joy jar” with lovely memories written on scraps of colorful paper can prompt a spontaneous smile any time of day. Taking a half-hour drive on a pretty back road instead of scrolling through social media can reset depleted emotional reserves. Today, we can shift our thinking and see contentment as a precious, deserving loved one that needs nourishment like any other. Feeding joy in our lives can pave the daily humdrum road with jewels. In the end, perhaps fostering inner happiness by example is the greatest legacy we can leave behind. Marlaina Donato is the author of Spiritual Famine in the Age of Plenty: Baby Steps to Bliss. Connect at AutumnEmbersMusic.com. July 2020
29
Great Grilling
OUTDOOR FEASTS Inspired Picnics and Healthy Grills
N
by Marlaina Donato
othing defines the summer season quite like firing up the grill or escaping with a picnic basket to a favorite hideaway. From luscious fruits to gorgeous greens, enjoying a meal outdoors inspires us to eat what is in season and invites us to sip the moment. Most of all, it gives us special time with loved ones or with ourselves. Ashley English, of Candler, North Carolina, author of A Year of Picnics: Recipes for Dining Well in the Great Outdoors, sees picnics as a delicious excuse to eat healthy and in sync with the seasons. “No matter what time of year you’re picnicking, there’s always going to be something ripe and in season to showcase. We all know that foods eaten at their peak time of ripeness simply taste better, so use your summertime picnic as an opportunity to bite into a ripe watermelon or your autumn picnic as the ideal time to bake an apple crisp.”
Portable Pleasures
Thinking outside the box can jazz up the ordinary. English sings the praises of
picnicking not only in woodlands and on beaches, but on rooftops. Being open to different times of the day welcomes a shift in mood. “I’m particularly fond of breakfast picnics. They’re an excellent way to clear your head and get motivated, as they’re an activity fully engaging all of the senses. Twilight picnics are another favorite. As the sun begins to set, the light is less harsh and the mood outdoors becomes decidedly quieter. I find picnics during this time of day to be especially relaxing,” says English. Simple tasks like washing salad greens or whipping up a quick hummus dip the night before a picnic can save considerable time. Traditional picnic baskets are not required, and English recommends vintage suitcases, wooden crates or a backpack, especially if the picnic destination involves an uphill trek. She also emphasizes simplicity: “While a lavish spread with myriad options is quite fun, a simple picnic can be equally enjoyable. A grazing board to-go is quite easy. Pack up a medley of fruits, veggies, charcuterie or cheeses, crackers,
30 Somerset/Middlesex/Hunterdon/Mercer/ S. Warren Co. Edition
Grilling “adds a ton of flavor to food without needing to add additional fat or calories. Cooking over fire is also the oldest method of cooking,” says Lindars. Happily, the health risks associated with barbequing meat over hot coals can be reduced by using flavorful marinades or opting to go vegan. Reducing temperature decreases carcinogenic compounds associated with grilling meats and can be best accomplished by waiting until charcoal turns to embers or turning the gas grill down a notch or two. Grilling further from the flame on an elevated rack is also a good option. Citrusy or balsamic vinegar-based marinades naturally minimize toxic potential by reducing the formation of unhealthy compounds, studies show. “You are what you eat and what you eat was eating. Opt for the highest-quality protein possible—grass-fed beef, organic, humanely raised protein,” suggests Lindars. “Make your own marinades and rubs to avoid ingredients like soybean oil and corn syrup. You can easily make your own with simple ingredients like olive oil, fresh herbs, vinegars, sea salt and spices. Fresh rosemary, lemon zest, juice, sea salt, pepper and garlic with a splash of olive oil makes for an amazing marinade, and can even be paired with grass-fed butter to put on chicken. A basic rub of smoked paprika, sea salt, fresh ground pepper and dash of garlic powder is great on just about anything.” Marlaina Donato is the author of several books and a recording artist. Connect at AutumnEmbersMusic.com.
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spreads and pickles and a little something sweet, and you’ve got all you need to create a memorable meal outdoors.” Robyn Lindars, of Fort Myers, Florida, author The Healthy Electric Smoker Cookbook: 100 Recipes with All-Natural Ingredients and Fewer Carbs, says, “I love grilled veggies paired with goat cheese and fresh herbs on French or Italian bread. You can add capicola or just stick to veggies for tasty sandwiches that do well in a cooler.”
conscious eating
Recipes for Outdoor Feasts
Fire-Roasted Gazpacho 3 lb small-to medium-size tomatoes, possibly a mixture of San Marzano and Campari tomatoes (The smaller tomatoes will get more exposure to the grill) 2 large cucumbers 1 poblano pepper 1 head of garlic 8 oz mini-bell peppers 2 tsp white wine vinegar 1 cup water (or more) Dash olive oil 1 Tbsp sea salt (preferably bourbon barrel smoked sea salt) 1 Tbsp black pepper (preferably bourbon barrel smoked pepper) 1 tsp sugar 1 large bunch basil 1 ripe avocado, diced Preheat a charcoal grill for medium direct heat—about 350° F. (Gas works, but will not produce as much smokiness as charcoal.) Prepare the veggies to go on the grill: wash everything and slice the cucumbers into thin lengthwise pieces; put the garlic cloves onto skewers. Grill the tomatoes, cucumbers, peppers, garlic and poblano pepper until char marks form on all sides. Remove the veggies and place in a big pot. Add water. With an immersion blender, mix everything together until uniform in consistency.
What a
to sitesee!
Add the olive oil, vinegar, salt and pepper to taste; more water for a thinner consistency; and the basil at the end with one last blend with the immersion blender. Chill at least 3 hours before serving so the flavors have time to meld together. Garnish with diced avocado and fresh basil. Recipe and photo courtesy of Robyn Lindars, GrillGirl.com.
New Twists on Old Favorites Brew up delicious and colorful herbal teas for gourmet lemonades. Try hibiscus, lemongrass, lavender or fresh ginger tea, adding fresh organic lemon juice and a sweetener of choice. In a blender, whip up unsweetened plant-based milk (almond, coconut or cashew) with a ripe banana, a small handful of dates and a splash of vanilla extract, and pour into popsicle molds. Combine peanut, almond, sunflower or soy butter with cocoa or carob powder, a tablespoon of plant-based hazelnut creamer and a pinch of salt. Roll into balls and then add sesame, chia seeds, cinnamon, coconut sugar or chopped dates.
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31
Grilled Romaine Hearts
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Bridgewater 319 Chimney Rock Road Bound Brook, NJ Clark 1255 Raritan Road, Unit #150 Clark, NJ Metuchen 645 Middlesex Avenue Metuchen, NJ Millburn—Union 2245 Springfield Avenue Union, NJ Montclair 701 Bloomfield Avenue Montclair, NJ Morristown 110 Washington Street Morristown, NJ Madison 222 Main Street Madison, NJ Newark 633 Broad Street Newark, NJ Princeton 3495 US Route 1 South Princeton, NJ Ridgewood 44 Godwin Avenue Ridgewood, NJ 07450 West Orange 235 Prospect Avenue West Orange, NJ
1 romaine heart per person 1 Tbsp olive oil Sea salt to taste Fresh ground black pepper Parmesan cheese or another hard, aged cheese Prepare the grill for direct heat.
Fruta Picada
Rinse/dry the romaine hearts, drizzle with olive oil, sea salt and pepper.
Yields: 8 to 10 servings A combination of fresh fruit, lime juice and chili seasoning, fruta picada is served at markets and roadsides throughout Mexico. The combination of spice and salt partnered with sweet fruit is guaranteed to take the edge off of a blistering summer’s day.
Grill the romaine hearts on direct heat for 3-4 minutes on each side or until char marks form and the lettuce begins to wilt. Remove the hearts from the grill, grate a generous amount of the cheese on the hearts and add a little more olive oil. For a crowd, chop the hearts up and put them in a bowl to serve as a large salad on the side of the main course.
Spice Blend 3 Tbsp chipotle powder 3 Tbsp smoky paprika 1 Tbsp plus 2 tsp sea salt 1 Tbsp cumin seeds 1½ tsp celery seeds
Recipe and photo courtesy of Robyn Lindars, GrillGirl.com.
Fruit 1 pineapple, peeled, cored and cut into spears ½ watermelon, peeled, cut into spears and seeded 1 large jicama, peeled and cut into spears 1 large papaya, peeled, seeded and cut into spears Juice from 2 limes Grind all of the spice blend ingredients together in a spice grinder or food processor or with a mortar and pestle until finely powdered. Transfer to a lidded container with a shaker screen. Place all of the fruit spears onto a serving platter. Squeeze the fresh lime juice evenly across. Let guests serve themselves as much fruit as they’d like, and then sprinkle with the spice blend. From A Year of Picnics: Recipes for Dining Well In the Great Outdoors, by Ashley English. Photo by Jen Altman. Reprinted in arrangement with Roost Books, an imprint of Shambhala Publications, Inc.
32 Somerset/Middlesex/Hunterdon/Mercer/ S. Warren Co. Edition
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Picnic Recipes
Picnic Safety Tips from Ashley English Use insulated coolers for perishable items. Before being stored in the refrigerator, cool any foods after preparation to room temperature to be served cold later.
Kalamata Olive Hummus-Cucumber Picnic Sandwiches
Southwestern Red Pepper-Avocado Sandwiches/Wraps
Pita pocket bread, sourdough or other bread of choice 1 can organic chickpeas/garbanzos with original water drained off just a bit ½ cup organic sesame seeds or 2 Tbsp of tahini (½ cup organic, raw, unsalted sunflower seeds can be used in a pinch) 1 tsp cold-pressed virgin olive oil (optional) 1 minced garlic clove ½ cup kalamata olives (whole or halved, drained) Conventional or English cucumber, thinly sliced Organic lemon thinly slivered with skin intact
1 jar roasted red peppers (drained and dried with a towel) or freshly made, oven-roasted peppers 2 fork-smashed avocados or 1 large Florida avocado Salsa of choice, preferably smoky chipotle or sweet varieties Chopped cilantro Bread or wraps of choice
In a blender or Vitamix, add chickpeas with original water, sesame seeds/tahini and a slice of lemon to make the hummus. Blend until smooth, but don’t over-blend until too thin. Pour into bowl, stir in olives and drizzle with olive oil. Lastly, sprinkle the minced garlic on the top of the hummus and chill for a few hours or overnight. Generously spoon hummus onto bread or into pita pockets and gently layer thinly, freshly sliced cucumbers and thin slivers of lemon. Optional additions: fresh herbs like oregano, thyme, lemon thyme or mint to add last between the slices of bread or tucked into a pita pocket. Keep in a cooler for picnics. Recipe and photo courtesy of Marlaina Donato, AutumnEmbers.com.
To assemble sandwiches, slather bread or wrap generously with smashed avocado, then press a roasted red pepper on top. Spoon salsa of choice and sprinkle with cilantro over all before covering with other slice of bread or rolling a wrap. Keep chilled until serving. Recipe and photo courtesy of Marlaina Donato, AutumnEmbers.com.
When ready to head out for a picnic, pack ice into the bottom of the cooler and cover it with the food containers. To make ice last even longer, first place a bag of dry ice on the bottom of the cooler, cover it over with wet ice and place the food atop of it. Keep the cooler lid closed whenever not in use and store it in a shady location upon arriving at the picnicking destination. When returning home, if there is any ice left in the cooler, leftover items are considered safe to consume; if the ice is all melted, the food isn’t safe to eat. Reusable ice packs are also nice to use because they forgo the need to purchase new bags of ice each time. spoon of water at a time until reaching the desired consistency. Pour into bowl and serve immediately with an array of dippers, including organic healthy chips and sliced vegies, as well as outside-the-box options like bok choy, squash or peppers. Recipe and photo courtesy of Marlaina Donato, AutumnEmbers.com.
Green Garden-Basil Dip for Chips, Bread and Vegies 1 package thawed, raw, frozen peas Handful of basil 1 or 2 handfuls unsalted roasted or raw pumpkin seeds ½ tsp sea salt ¼ cup water In a blender or Vitamix, add all ingredients and blend until smooth. If peas need a bit more water for blending, add a tableJuly 2020
33
healthy kids
12 sessions of cognitive behavioral therapy learning to replace negative thoughts with positive ones. More information on this program for parents and therapists can be found at SpaceTreatment.net.
Here are some other straightforward strategies that can lower childhood anxiety.
Getting physical. “Encourage your
CALMING KIDS Ways to Turn Anxiety Around I
by Ronica O’Hara
t is difficult for children to make sense of what’s happening in response to COVID-19 as schools close, sports and extracurricular activities stop and many people wear masks. Before these unsettling circumstances took place, one in eight children experienced anxiety disorders, but now parents are reporting that even happy-golucky children that skipped through life have turned clingy; regressing to playing with old toys or becoming withdrawn. “The dramatic change in schedules, reduced social contact and worry about the illness itself can all contribute to the anxiety,” says Eli Lebowitz, Ph.D., director of the Program for Anxiety Disorders at the Yale Child Study Center. “Some children will also have relatives or friends directly impacted by the virus.” As the situation improves, so should children’s emotional well-being, but if anxiety lingers, parents can take heart in new research from the center that shows how childhood anxiety can be reversed before it becomes a crippling adult condition. The study of 124 children aged 7 to 14 with anxiety disorders found that when parents made simple behavior changes, their kids’ symptoms sharply decreased 87.5 percent
of the time and disappeared completely 60 percent of the time. Parents drew closer to their children and felt less stressed themselves, and the kids continued to improve even after the study ended. According to Lebowitz, lead author of the study, the key is to reduce parental accommodation—actions that parents take to soothe and protect their anxious children, like texting to provide constant reassurances, speaking for a child with social fears or staying with a child that fears separation until they fall asleep. These actions may not be a problem in the short term or in tough times, but when used repeatedly, the child often becomes more fearful, less confident and unable to function in a normal manner. In a new study published in the Journal of the American Academy of Child and Adolescent Psychiatry, parents learned in 12 weekly sessions how to slowly pull back from accommodating actions while validating the child’s emotions and conveying confidence in their ability to handle challenges. Notably, a parent-focused program, Supportive Parenting for Anxious Childhood Emotions, produced better results than the control group, in which the children underwent
34 Somerset/Middlesex/Hunterdon/Mercer/ S. Warren Co. Edition
child to do any kind of exercise: jumping, swinging, running, catch, tag, hopscotch, biking, hiking, skateboarding. These activities are all considered weight-bearing because they place deep pressure on the joints and muscles, which calms their sensory systems that help regulate emotions,” advises Brittany Ferri, a Rochester, New York, occupational therapist specializing in pediatrics and mental health.
Getting outdoors. Sunlight stimulates the production of vitamin D and mood-boosting serotonin, and studies show that even brief nature walks can lower anxiety and improve focus in kids. Giving them seeds and a shovel.
Planning and working in their own garden give kids a healthy dose of fresh air, physical activity and a sense of accomplishment, and growing their own vegetables makes them more likely to enjoy eating them.
Breathing deep. “Parents can teach
children coping skills such as relaxing their body or taking slow deep breaths to help them regulate their anxiety,” says Lebowitz. For example, a child can lie on their back and pretend to blow up a balloon. Or using a fresh flower, a child can breathe in the scent through the nose for a count of four, hold the breath for the same amount of time and then breathe out slowly through the mouth.
Playing it out. “Parents can help a child role-play what they could do in a situation that they’re nervous about,” says Leigh Ellen Watts Magness, a clinical social worker and play therapist, in Athens, Georgia. “They can create a puppet show where the characters have a similar problem, create a poster about some strategies they might use to relax or have their fig-
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Everyday Anxiety-Busters
urines talk to other toys about how they feel. All of these things help kids process feelings of anxiety.�
mazing new breakthrough that cuses onA.stimulating neurolymRonica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com. hatic points with therapeutic agnets.
Words Have Consequences
ome words don’t help anxious kids, says University of Minnesota rogram includes: allergypsycholidentifi- ogy professor Abigail Gewirtz, author of the World Feels Like astatus, Scary Place:ionic ation,When micronutrient
S
Essential Conversations for Anxious Parents
eanseandfootbath andkinds more! Worried Kids. “These of state-
ments dismiss, minimize or even punish children for their anxiety, and they teach children that anxiety isn’t important, or worse, is damaging and should be ignored or stuffed away,� she says. Amanda Walker, a Los Angeles clinical psychologist, advises, “It is important to try and respond to the anxiety with loving kindness, with compassion and openness. Asking ‘What happened?’ instead of ‘What’s wrong?’ changes the way that a challenge is viewed. Other approaches are, ‘I can see why you might feel that way’, or, ‘It’s okay to be scared; lots of kids feel that way.’� To reinforce a child’s confidence, “The key is reminding a child of past things they were afraid of that never came to pass or bringing to the attention of a child the ways that the child was able to face their fear and overcome it,� says Bruce L. Thiessen, a San Diego clinical psychologist. “Past reminders can increase self-efficacy and build self-confidence, which are powerful anxiety buffers. “Children find it all the more difficult to cope with anxiety if they feel that they are alone in their struggle,� he adds. “It is important to reassure them by saying something like, ‘We are in this together. I am here for you.’ It may be important to add, ‘No matter what happens, you and I are going to find a way to be okay.’� Statements to avoid: “You don’t need to worry. You have nothing to worry about. I’m the adult, let me do the worrying. When I was your age, I had much bigger things to worry about.�
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change can do you good Join the Natural Awakenings Franchise Family
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GUT TALK
TIPS FOR A HEALTHY MICROBIOME by Melinda Hemmelgarn
I
t’s hard to imagine surrendering control of our minds and bodies to trillions of microorganisms, but an ever-growing body of research from the Human Microbiome Project shows how microbes living in and on our bodies affect and even predict our physical and mental health. The majority of these microorganisms,
or microbiota, live within our large intestine. According to Kelly Tappenden, Ph.D., a registered dietitian and head of the Department of Kinesiology and Nutrition at the University of Illinois–Chicago, we have more microbial cells within our gut than we have human cells in our body. These microbes help digest food, regulate appetite, produce
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36 Somerset/Middlesex/Hunterdon/Mercer/ S. Warren Co. Edition
certain vitamins, synthesize chemicals such as serotonin, metabolize carcinogens and regulate our immune system. She suggests that we think of them collectively as an organ that develops and changes as we age. “A huge proportion of your immune system is actually in your GI tract,” says Dan Peterson, assistant professor of pathology at the Johns Hopkins University School of Medicine. Taking care of our gut microbes is paramount during times of stress and risk of infection. In their book, The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-Term Health, Stanford researchers Justin and Erica Sonnenburg explain how healthy gut bacteria are essential for both metabolic health and strong immunity, adding that the chemicals our gut microbes synthesize behave like drugs—they are absorbed into our bloodstream and influence our biology. Seattle-based biologist Ann Bikle refers to the colon as an “onboard medicine chest”. Unfortunately, warns Sonnenburg, physicians too often prescribe antibiotics, which wreak havoc on our microbiota, leaving us susceptible to disease-causing organisms.
Fiber for a Strong Defense
The Sonnenburgs define a microbiota-friendly diet as rich in plant-based, high-fiber foods and limited in meat and saturated animal fats. Low-fiber diets contribute to a decline in gut microbe diversity, resulting in a weakened immune system. “Fiber is fuel for the gut,” says Joanne Slavin, Ph.D., a registered dietitian and professor of food science and nutrition at the University of Minnesota-St. Paul. It’s naturally found in fruits, vegetables, beans, peas, whole grains, nuts and seeds. Fermentable fibers such as fruit pectin, beta-glucans in barley and oats, and oligosaccharides in beans are metabolized by gut bacteria to produce short-chain fatty acids that provide energy to cells in the colon. Many fermentable fibers are called “prebiotics” because they promote the growth of beneficial gut bacteria. Inulin, for example, is a prebiotic fiber found naturally in onions, garlic, leeks, asparagus, wheat and oats. Teresa Martin, a registered dietitian based in Bend, Oregon, who researches gut health and disease prevention, recommends
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healing ways
35 to 50 grams of fiber per day to promote diverse, abundant and resilient gut microbes. For those over 50 years of age, the Institute of Medicine recommends 30 grams of dietary fiber per day for men and 21 grams for women. Most Americans get half the recommended amounts because highly processed, low-fiber foods are ubiquitous. Plus, popular gluten-free, keto and paleo diets limit whole grains. When buying packaged foods, check labels carefully and choose those providing at least three grams of fiber per serving.
LEARN MORE n The connection between both soil and human health: Dig2Grow.com n Comparing the human digestive system to plant roots in the soil: Tinyurl.com/ SoilHealthAndHumanHealth n Human Microbiome Project: hmpdacc.org/hmp/overview n The Microbiome Report Podcast: TheMicrobiomeReport.libsyn.com n WorldMicrobiomeDay.com n Best sources of dietary fiber: Tinyurl.com/FoodSourcesOfDietaryFiber n Best probiotics: USProbioticGuide.com
A Healthy Microbiome for Life Martin shares the following strategies for developing and preserving gut health: n Choose a vaginal birth, if pregnant; and breastfeed to help establish a healthy microbiome in the baby. n Choose an organic, plant-based diet. Aim for a variety of different plant species each day.
Do y you experience p chronic p pain, allergies, depression or anxiety? Neuro-Emotional Technique (NET) is a safe, gentle, and effective body-mind stress reduction technique utilizing acupressure points and a gentle Chiropractic adjustment.
n Enjoy fermented foods such as yogurt, kefir and sauerkraut, but be cautious with probiotic supplements. Only use those with proven safety and effectiveness. n Limit “microbial assassins”. Artificial sweeteners and emulsifiers such as polysorbate 80, carageenan and carboxymethylcellulose, typically found in processed foods, can lead to bloating, irritable bowel and inflammation. n Enjoy physical activity; avoid sitting for more than 30 to 60 minutes. n Go outside, enjoy fresh air and play in the dirt. n Reduce stress. Try yoga, meditation and mindfulness.
1 of 4 Doctors Advanced nced NET N certified in NJ
Dr. J. Redmond
n Sleep six to eight hours each night. n Think about gut microbiota every day, advises Martin. “Anything you can do to help fuel healthy microbes, no matter how small, will make a difference to your health.” Melinda Hemmelgarn, the Food Sleuth, is an award-winning registered dietitian, writer and nationally syndicated radio host based in Columbia, MO. Reach her at FoodSleuth@gmail.com.
CHIROPRAC CH C CHI HIIROP H ROPRAC ROP ROPRAC RO RA R AC TIC
Samsara Sa S ams msa arra ra Chiropractic Chir Ch irop irop opra pract ra acctticc Wellness Wel elln nes e s Center Cent Ce nterr nt E. High Ave., St., Somerville, 17Eastern Somerville,NJ NJ08876 08876 www.DoctorRedmond.com www.DoctorRedmond.com
908.300.8800
Nerve N er ve IInterference nterference can can cause cause tthese hese S Symptoms: ymptoms: Headaches/Migraines Sinus/Allergies Neck/Back Pain Shoulder Problems Anxiety Depression
Earaches Sports Injuries
July 2020
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wise words
STEPHEN DINAN ON A SACRED VISION FOR AMERICA Transforming
racism A Special Shift Network Facebook Live Series
Transforming Racism features almost two dozen leaders– mostly Black, Indigenous and People of Color (BIPOC)–who have important perspectives to share on this subject. It’s free and all on Facebook Live. Join us for this special, powerful Facebook live series!
Facebook.com/watch/shiftnetwork
by Linda Sechrist
S
tephen Dinan, founder and CEO of The Shift Network, is committed to creating a healthy, sustainable, peaceful and prosperous world, as are the 200,000 members of his worldwide organization. Interested in personal growth and spirituality since his early 20s, Dinan’s core passion has been to shift society, not just the individual. In his book Sacred America, Sacred World: Fulfilling Our Mission in Service to All, Dinan harvests the world’s wisdom and his own experiences to show how humans can grow, evolve and mature psychologically and spiritually, laying out an envisioning process for what’s possible when America achieves its full potential. Positing that envisioning is not only the work of leaders but of all of America’s citizens, Dinan sheds light on a new sacred conversation and overriding vision that can guide us to finding the will and the way to midwife a new chapter in American history.
What is a sacred worldview?
We have a lot of forces pulling us into our separate identities, whether this is as Americans, Democrats, Republicans or identifying as counterculture or mainstream culture. Bifurcations, which happen when we identify with a part of reality and make the rest wrong, bad or 38 Somerset/Middlesex/Hunterdon/Mercer/ S. Warren Co. Edition
problematic, keep us in a state of suffering. A sacred worldview means living in reverence for all humanity and all life; seeing divinity in all people and things, not just in a few people, a group or political party; seeing the higher, nobler and deeper dimension to all manifest reality that is expressed in humanity’s spiritual and religious impulses. A different way of engaging each other and designing how life works flows out of seeing life as the great mystics do; from a higher vantage point of interconnectedness.
At its heart, what is Sacred America about?
Sacred America, Sacred World is about recognizing our role within the larger whole. It’s about our unity as one human family. When we can redesign our society from this standpoint, we’re fulfilling the deepest principles upon which this country was based. Part of the fulfillment of a sacred vision for our country is building upon our most ancient principles. For example, “E pluribus unum” is a deep metaphysical concept meaning out of many, one. It’s not that all is oneness. This principle tells us that we evolve out of our “manyness” into our oneness, with each of us having a different role. Our manyness, our individuality, the unique flavors of life, different cultures and languages,
NaturalAwakeningsCNJ.com
is not something we want to erase. We do want to remember that we share this unitive ground and vision, as well as the powerful founding code of liberty, equality and justice for all. Our country is coded with a mission to lean toward unity, to lean toward oneness. As the melting pot for the world, we integrate more cultures than any other country, creating unity from a great diversity of traditions, cultures, philosophies and religions. This is our shared inheritance. Ultimately, Sacred America, Sacred World is about building a movement of awake, conscious and caring citizens who are powerfully committed to building a new era for America.
How do we do this?
America can fulfill its higher potential and promise in the way that parallels how an individual matures to his or her next level of development. I believe that America’s next level of expression is within each of us, but it requires that we do some internal housecleaning, clearing out the past, letting go of our different political polarizations, being more solutions-focused and more focused on fulfilling our larger mission in service to the globe, rather than just in service to ourselves. We have to go beyond partisan warfare to embrace those with other political views as our deepest allies. They are also part of the team that is here to help America shine; yes, even the people you can’t stand. In short, we need to open to a vision of possibility for our country, one in which we successfully navigate the crises, polarizations and political warfare of today to create a country that reflects our highest ideals and that truly serves the birth of a new, global era for humanity, one that is peaceful, sustainable, healthy and prosperous. Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at LindaSechrist.com. To listen to the full interview, Tinyurl.com/SDinanInterview.
The Next
Nutrition Course Next Course starts October 25
Become a Certified Nutrition Consultant in 6 Months and put the letters CNC after your name. This recognized qualification is obtained through the American Association of Nutritional Consultants, AANC. The course includes 12 modules, and classes meet twice a month on Sundays 9 am - 1pm . All modules are taught by Dr. Derek Rodger (ND). Course fee is $2295.00 and can be paid over 6 monthly installments at $389.00 per month. Every student receives a free 90 minute private nutritional consultation with Dr. Rodger (ND) worth $289.00. Naturopathic Doctor Dr. Derek Rodger (ND) Course Instructor
To obtain a detailed information pack visit:
NutritionConsultants.org or Tel: 908-223-8899
A library of material becomes yours following course completion.
With the ever-evolving COVID-19 situation causing uncertainty for citizens worldwide, Natural Awakenings is more committed than ever in supporting your health and well-being. For the latest updates on local events and information, visit us online at: NaturalAwakeningsCNJ.com NaturalAwakeningsCentralNewJersey July 2020
39
LOCAL
branchburg eZential Wellness 1 Lamington Rd 908-526-0002 eZentialWellness.com
Find the studio, teacher or style that fits you best
stretch
princeton Princeton Integral Yoga Community Center (IYCC)
301 N Harrison St, Bldg A, Ste 1E 609-454-3140 IYCCPrinceton.org
califon randolph
Yoga Central 953 Rt 202 North 908-707-0759 YogaCentralNJ.com
branchville Sunrise Studio
6 Main St 932-948-YOGA (9642) SunriseStudio-NJ.com
caldwell Indigo Yoga Studios 351 Bloomfield Ave 973-241-5338 IndigoYogaStudios.com
mindful
Hatha, Vinyasa, Yin, Ashtanga Yoga for all levels, Mindfulness classes, Reiki certification Yoga teacher training
1 Lamington Rd, Branchburg Lori@eZentialWellness.com 908-526-0002 • eZentialWellness.com
Bee You Yoga & Wellness
Califon Yoga Studio Victorian Square Plaza upstairs behind PetsPetsPets 438 County Rd 512 CalifonYoga.co
flemington Be Here Now Yoga
63 Main St, Ste 202 908-642-0989 BeHereNowYoga108.com
martinsville True Definition Studios 1931 Washington Valley Rd 732-347-5511 True-Definition.com
e h t a bre
40 Somerset/Middlesex/Hunterdon/Mercer/ Somerset/Middlesex/Hunterdon/Mercer/ S. S. Warren Warren Co. Co. Edition Edition 40
3 Middlebury Blvd (Aspen Business Park) 973-775-9577
e t s a m na
BeeYou.com
robbinsville
Calm Waters Wellness & Yoga Center (Hatha-Kundalini) 2378 Rt 33 609-259-1547
warren Premier Pilates & Yoga 53 Mountain Blvd, Warren 908-754-5901 Yoga-n-Pilates.com
Be Here Now Yoga
Yoga for Beginners Gentle Slow Flow Yoga • Summer Kids Programs Private Sessions Ladies’ Night Yoga Parties
908-642-0989 63 Main St., Ste 202, Flemington BeHereNowYoga108.com
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Yoga Corner Saucha: The First Niyama by Nicole Zornitzer
S
aucha means purity of the body, mind and thoughts, and purity of action. When we meet each moment of life with integrity and an open heart, we invite saucha into our souls. When this occurs and our awareness expands to this concept, we ultimately engage in more authentic relationships with others as well as ourselves. This act of cleansing the mind and physical body can take many forms in our daily life. There is the tangible idea of keeping the body cleansed through actions of physical activity (yoga, exercise, daily ayurvedic sadhanas). As we evolve, we can move to the intangible understanding of cleansing the mind and the soul. This act of cleansing the entire being prepares us for greatness of spirit and contentment in life. Acts of cleansing vary from individual to individual. What one may find as blocking their productivity could be ensuring that their work space is kept tidy and free of clutter, however what others may view as preventing clarity could be a past fear or wound that has yet to be healed. What I have discovered is that the greatest act of saucha is having the ability to forgive myself and others for mistakes. By releasing anger or resentment and forgiving another human, we clear our energetic space and lighten the heaviness of heart.
peace
Saucha is a journey into our heart and soul that is often difficult. When one gains the tools to address internal turmoil— to forgive and accept—one finds the truest form of saucha. One will begin to view each moment in life as a beautiful moment in its purest form. In yoga we discuss being in the present moment in every asana class. We encourage breathing techniques to bring us back to the present moment, we use specific playlists to cause us to feel pain or sorrow, we encourage addressing our scars of life, we want one to feel vulnerable. It is through this self-examination and connection to self that we evolve and understand why we are who we are, what our values are and what are connection to source is. We begin to live our lives
fully by releasing the woes of our heart or expectations that are unattainable. Saucha invites us to be in one place at one time. Being present in the moment asks that we slow down to become aware. We live in a society motivated by action yet sometimes the best place to be is exactly where we are—washing dishes, listening to birds chirp, watching your child play, standing in line at a market, enjoying a lovely meal with a friend, caring for a sick person, holding a yoga pose that is uncomfortable, relaxing in a yoga pose that is peaceful. These daily activities can and should be lived fully with an open heart that is present and a clear mind that is cognizant of the fact that this is life; the good, the not-so-good, the uncomfortable, the challenging, the sadness and the joy. Invite saucha into your personal space and prepare to live fully with eyes wide open and a heart that may hurt at times, but the knowledge that this same heart will learn and expand and move forward in the most fulfilling way possible. The power is within your grasp. Nicole Zornitzer, ERYT 1000, yoga therapist, founder of Niyama Yoga & Wellness Studio in Randolph, New Jersey. NiyamaYogaStudio.com.
Premier Pilates & Yoga 53 Mountain Blvd Warren, NJ
908-754-5901 Yoga-n-Pilates.com
The only studio to offer: • Therapeutic Yoga • Yoga for Functional Fitness • Prenatal Yoga Workshops • MELT Workshops • Playtime Yoga for children 3 to 6 years old July2020 2020 July
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daily & ongoing
JULY 2020
All calendar events for the August 2020 issue must be received by July 10, 2020 and adhere to our guidelines. Email kathy@NaturalAwakeningsNJ.com for guidelines and to submit entries.
TUESDAY, JULY 7
FRIDAY, JULY 24
Be Open to Love – July 7, 14, 22, 28; 7-8pm. Maryanne Christiano-Mistretta, international author and award-winning motivational speaker, offers this interactive Zoom class for those who are ready for love. Pre-registration with 24 hr advance required. $40 per class. For info, email: maryannechristiano@gmail.com. http:// allfalfa.com/en/listings/975354?ref=email.
Yoga Nidra – 6:30pm. Yoga Nidra is a conscious relaxation practice that can be done on a mat or in a chair. Experience not required. $20. Be Here Now Yoga, 63 Main St., Suite 202, Flemington. For information call 908-642-0989 or email karen@beherenowyoga108.com. BeHereNowYoga108.com.
THURSDAY, JULY 9
Shamanic Vision Quest Private Retreat – 7/31-8/2. Location: near Woodstock, NY. A gentle deep journey enjoying more time in nature and experiencing more Shamanic tools and practices to support reconnecting to all of nature and life. Safe practices include social Distancing and cleanliness. For information, contact 973-647-2500 or Janet@BeTheMedicine.com. BeTheMedicine. com.
Enjoy Quiet Mind Release Anxiety & Fear (Zoom) – 6:30-9:30pm. A practice, teachings and tools that help release anxiety, fear, memories and more in the moment and long term. Also available in private sessions. For information, contact 973-647-2500 or Janet@BeTheMedicine.com. BeTheMedicine. com.
SATURDAY, JULY 11 Free Intro to BHN Yoga 300-Hour Teacher Training – July 11, 18, 25; 1pm. Advanced Teacher Training, September 2020. More than asana, pranayama, meditation, fine tune your teaching skills & more. Hybrid of online and in person sessions. Limited to four students. No charge, registration required to receive zoom link. Be Here Now Yoga, 63 Main Street, Suite 202, Flemington. For information call 908642-0989 or email karen@beherenowyoga108. com. BeHereNowYoga108.com.
classifieds Have a business opportunity, job opening, space for rent or other need? Place your classified ads here, 30 words for $30, extra words $1 each. Email to Joe@NaturalAwakeningsNJ. com by the 10th of the month prior to publication date.
INTUITIVE SERVICES READINGS: Oracle card and palmistry readings offered in person, phone, parties welcome. Spiritually guided channeled messages are for your highest good. Let my gifts guide you! Reasonable rates. Cheryl 908-268-8029.
FRIDAY, JULY 31
MONDAYS Yoga in the Garden – 6pm. Award-winning Bed & Breakfast Main Street Manor invites you to join Karen Walsh from Be Here Now Yoga for Yoga in the Garden. Ideal for beginners or seasoned yogis. Bring mat and water bottle. Masks required and social distancing a must. No restrooms available. The class will be canceled for rain. Space is limited so register at https://www.beherenowyoga108. com/events. $15. Main Street Manor, 194 Main Street, Flemington. Parking on Main Street Manor side of the street. For details, visit BeHereNowYoga108.com.
WEDNESDAYS
DAILY Meditation and Study Groups – Each day Princeton Meditation offers meditation and study opportunities. To participate, visit SRFOnlineMeditation.org. For information, call 609-902-4850 or visit PrincetonMeditationGroup.org. Live Meditation with Dr. Peter Amato – 8am. Each weekday morning, join Dr.
Amato of Inner Harmony Wellness Center, for a livestreaming guided mediation on Facebook.com/InnerHarmonyWellness. For information, call 570-319-6073 or visit InnerHarmonyWellness.com. Qi Gong for Beginner Series – Times and days vary. Four 1-hour classes. Begin the gentle movements of a Qi Gong Tai Chi journey featuring instructor Patty Pagano live online. Not sure? First 1-hour class is Free! Check schedule or register at https://forms.gle/k2kcv9tVJ6X1QfpD8 For information contact Patty at 908392-1313 or PattyQigongforHealing@ gmail.com. QiGongForHealing.com
SUNDAYS Worship and Fellowship via Zoom – 10-11:15am. An Intimate Faith Conversation. Jesus Mentored; Unapologetically Progressive; Social Justice Driven; LGBTQI+ Welcoming; Spiritually Curious; GreenFaith Sanctuary; Interfaith Friendly. Come as Who You Are. Free. Christ Church: An Emerging Christian Community,
42 Somerset/Middlesex/Hunterdon/Mercer/ S. Warren Co. Edition
1600 Washington Valley Rd, Martinsville. Zoom: Find invitation at http://www.ChristChurchEmerging.com. For information, contact 908-722-2080 or cpchurch@optonline.net or visit ChristChurchEmerging.org.
Reading Mark’s Gospel for the First Time… Again – 7-8:30pm. Join us to read Mark’s Gospel one chapter at a time. You may be reading it for the first time or, if not, read it this time with a beginner’s mind to see what you have been missing. Free. Christ Church: An Emerging Christian Community, 1600 Washington Valley Rd, Martinsville. Zoom: Find invitation at https://www.meetup.com/Progressive-Christian-Community/, For information, contact 908-722-2080, cpchurch@optonline. net or visit Meetup.com/Progressive-Christian-Community/. ChristChurchEmerging.org.
SATURDAYS Free Intro to BHN Yoga 300-Hour Teacher Training – July 11, 18, 25; 1pm. Advanced Teacher Training, September 2020. More than asana, pranayama, meditation, fine tune your teaching skills & more. Hybrid of online and in person sessions. Limited to four students. No charge, registration required to receive zoom link. Be Here Now Yoga, 63 Main St., Ste. 202, Flemington. For information call 908-642-0989 or email karen@beherenowyoga108.com. BeHereNowYoga108.com. Prenatal Yoga – 11:15am. Weekly Prenatal Yoga class for beginners and experienced yogis. Register online each Friday by noon. $20 drop in or 6 sessions for $100. Be Here Now Yoga, 63 Main St., Ste. 202, Flemington. F o r i n f o : 9 0 8 - 6 4 2 - 0 9 8 9 o r karen@ beherenowyoga108.com. BeHereNowYoga108. com.
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Central New Jersey Community
business directory
Join the community! Request our media kit today by emailing Joe@NaturalAwakeningsNJ.com
Your local source for natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.
Acupuncture
Ayurveda/Holistic Health
Chinese Healing Arts
Acupuncture Works Center
Ayurvedashram Holistic Wellness Center
Qi Gong For Healing
Kristin A. Dudley LAc
84 Park Ave, Ste G-103C, Flemington 973-979-1652 AcupunctureWorksCenter.com
page 50.
Gentle acupuncture with can be both very relaxing as well as healing. Acupuncture has been used for centuries to ease muscle and arthritis pain, relieve stress, increase energy and improve sleep. De-stress in a nurturing and healing enviroment. See ad,
Dr. Andy Rosenfarb, ND, LAc Doctor of Naturopathic Medicine; Board Certified in Acupuncture & Chinese Herbal Medicine 332 South Ave East, Westfield 908-928-0060 • AcuVisionTherapy.com
Dr. Rosenfarb is world renowned in the field of holistic eye health. He is passionate about helping people with degenerative eye diseases. Learn of his astounding work in this area—call now to qualify for your free copy of his groundbreaking book, Recover Your Vision. Additional specialties include glaucoma, retinitis pigmentosa and diabetic retinopathy. See ad, page 19.
Agri-business
2070 Route 1, 2nd Floor, North Brunswick 732-658-6122 MyAyurvedashram@gmail.com MyAyurvedashram.com Experience the personalized body-mind-spirit approach of Ayurveda, a 5000-yearold healing science from India and one of the oldest system of medicine in the world! Ayurveda consultations and Panchakarma (detox) therapies by experienced and trained Ayurvedic practitioners. We specialize in pain management, hormonal imbalance, auto-immune disorders and pediatric wellness. Mention NaturalAwakenings and get 25% OFF your initial consultation! See ad, page 25.
Fortis Farms’ goal is to create easy access to fresh, local food sources in a sustainable, resource-conserving system. We use and distribute aeroponic garden solutions to produce more, local, lower cost, healthy food in smaller spaces. See ad,
page 4.
908-647-1563 QiGongForHealing.com Specializing in T’ai Chi and Qi Gong classes, as well as private session clinical Qi Gong and acupuncture since 1994. Chinese Medicine weekend seminars teach how to apply clinical Qi Gong remedies to specific disorders. Excellent for the lay person and healthcare providers. All are welcome to observe or join a class. See ad,
page 15.
CBD Oil
Eden Energy Medicine/ Sound Meditation
The Hemp Oil Store
RedTail Energetics
Joseph Wilker Cool Breeze Distributors 3 E. Ave., Yardley, PA 855-904-4367, 267-679-2949 coolbreezedist@gmail.com TheHempOilStore.com License Number: 82-2609404
Karen E Adamo, EEM-AP
The Hemp Oil Store is a family-owned CBD store. Our goal is to bring you, your pets, and your loved ones high-quality CBD products at affordable prices. Shop online at TheHempOilStore.com with free shipping. We also have curbside pickup and walk-ins are always welcome. See ad, page 8.
Experience more joy, peace, calm, health and vitality through the combination of two profoundly effective healing modalities—Eden Energy Medicine, which corrects imbalances in nine different energy systems, and Sound Meditation with authentic bronze Himalayan Singing Bowls and Gongs.
Fortis Farms, LLC Monika Christian and Kiley Doll 18230 Edwards Shop Rd., Elkwood, VA 540-409-6871 hello@growfortisfarms.com GrowFortisFarms.com
Brian Coffey LMT, and Fran Maher, CA
AUGUST
Coming Next Month
Environmental Education plus: Biological Dentistry
Eden Energy Medicine Advanced Practitioner Phillipsburg, NJ 908-752-0097 (phone or text) Karen@RedTailEnergetics.com RedTailEnergetics.com
Education/Schools Waldorf School Of Princeton 1062 Cherry Hill Rd, Princeton 609-466-1970, x115 PrincetonWaldorf.org
The Waldorf curriculum, used in 1,000+ schools School worldwide, integrates arts, of Princeton academics, movement, and music, emphasizing social and environmental responsibility. The hands-on approach is screen free.
Waldorf
July 2020
43
Functional Medicine
Holistic Dentistry
Hypnosis & Reiki
Morningstar Family Health Center
The Center For Advanced Health Through Dentistry
Energy Health & Wellness LLC
54 Old Highway 22, Clinton 908-735-9344 MorningStarFHC.com
Dr. Joseph R. Mele, DDS, FIND, CNC
MorningStar’s team of health professionals cares for you like family. Our membership based practice cares for men, women and children age 8 and up with a functional approach to primary care. See ad, page 23.
215 Union Ave.,Ste D, Bridgewater 908-526-2266 MeleDDS.com
Our aim is to restore you to health and vitality by eliminating dental road blocks. We offer the highest quality dental services with a holistic approach for children and adults. See ad, page 11.
Holistic Chiropractors Dr. Paul M. Bizzaro, DC
81 S Main St, Yardley, PA 215-493-6589 • DrPaulBizzaro.com
Holistic Dental Center
My mission is to educate people to the benefits of chiropractic, nutrition, and a healthy lifestyle. Over 40 years experience (personally and professionally) allows me to relate to your problem(s). Services include non-force chiropractic, nutritional testing, utilizing test kits/panels, Chirothin weight loss, massage (covered by most insurance) and laser therapy for pain. Personalized attention guaranteed! See ad, page 4.
91 Millburn Ave, Milburn 973-457-4688 HolisticDentalCenterNJ.com
Samsara Chiropractic Wellness Center
Vladimir Gashinsky, DDS
Holistic dental care that is good for the body as well as teeth and gums. By treating the cause, not just the symptoms, Dr. Gashinsky helps improve his patients’ quality of life through dental care that respects and honors the body. See ad, back cover.
Dr. Kiersten Huckel, DMD Dr. Kirk Huckel, DMD, FAGD
7 E. High St, Somerville 908-300-8800 DoctorRedmond.com
We believe that the body is designed to heal itself but structural issues, toxins, lack of nutrients or an emotional component can affect overall health. We offer Whole-istic healing techniques including Neuroemotional Technique, Active Release techniques, Activator, Flexion Distraction and more! See ad, page 37.
e 12.
Sunny van Vlijmen
939 Ridge Rd, Suite 2D, Monmouth Junction 609-275-3881 FindHappinessNow.com Do you want real and lasting change? My professional background of 20+ years in alternative healing and personal development has taught me what works and what doesn’t. If you’re ready for change, schedule your free 15-minute phone consultation, today. Se e ad, page 32.
11 Chambers St, Princeton 609-924-1414 PrincetonDentist.com
Integrative Psychotherapy
We offer a unique approach to the health care of the mouth based on a holistic understanding of the whole body. Please contact us to learn how we can serve your needs. See ad, page 28.
HELP WANTED
SALES/NATURAL AWAKENINGS & NANJ DIGITAL Are you passionate about health and wellness with a knack for sales?
Natural Awakenings is now hiring print sales reps and tech savvy people who want to help businesses grow with online target marketing on big brand sites/NANJ Digital, a division of Natural Awakenings. A supplemental income (commission based). Outside sales experience preferred.
Interested? Contact Joe Dunne at 908-405-1515 or joe@naturalawakeningsnj.com. 44 Somerset/Middlesex/Hunterdon/Mercer/ S. Warren Co. Edition
Employs complimentary methods to treat individuals in a holistic manner helping clients reach their goals and highest possible level of mental, physical & spiritual well-being. Offering 5-Path Hypnosis®, 7th Path Self-Hypnosis®, Reiki, Healing Touch, Crystal Healing & Meditations.
Integrative Holistic Consultant
Princeton Center For Dental Aesthetics
Dr Jennifer Redmond
Michele Dellavalle, CH, CHTP, ART Clinton & Flemington Online Sessions available #908-403-2045 EnergyHealth4Wellness@gmail.com ReikiEHW.com
Bobbie Lynn Edwards LPC, NCC,M.Ed
Licensed Psychotherapist 15 E. Main St., Clinton 908-892-8978 • HunterdonTherapist.com Bobbie Lynn Edwards is a licensed psychotherapist for 35 years. Practicing integrating psychotherapy focusing on a broad spectrum of spiritual philosophies and practices to assist in your healing. Clinically trained to provide guidance and direction to individuals, couples and families. Goals set within a mutual learning environment is the process. Meditation workshops for small and large groups are available. Call for a free consultation and further information.
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Massage - Therapy
MLS Laser Therapy
Body Be Well Massage
MLS Laser Therapy
Lauren Curtis, LMT
Dr. Paul Bizzaro, DC
615 Mountain Blvd, Watchung 908-333-7746 Lauren@BodyBeWellMassage.com BodyBeWellMassage.com Lauren Curtis, LMT is a New Jersey State Licensed massage therapist, who specializes in various forms of massage, including Oncology, Pregnancy, Swedish, Deep Tissue, Medical, Aromatherapy and Chair massage. She is also trained in Foot Reflexology and Reiki.
Get permanent relief for your pain without drugs, shots or surgery with FDA approved Laser Therapy. Benefits include Speedy healing process, pain free, extremely safe with no known side effects. Don’t live in pain anymore.
Natural Medicine Matrix Repatterning Dr. Clare M. Larkin, DC, CMRP located in Warren 908-930-0628 DrLarkin@optonline.net DrClareLarkin.com
Your cells remember traumatic injury on a deeper level. Some injuries hang on because their energy gets trapped in the deeper tissues of the body. Matrix Repatterning allows the detection and release of these deeper injuries, improves electrical flow and allows the body to function normally again. See ad, page 26.
HEALTHY LIVING
HEALTHY PLANET
81 S Main St, Yardley, PA 215-493-6589 DrPaulBizzaro.com
Inner Harmony Wellness Center Peter Amato, PhD, DNM Board Certified Natural Medicine Two PA Locations: 647 Wyoming Avenue, Kingston, PA. 131 Reynolds Road, Waverly, PA. 570-319-6073 InnerHarmonyWellness.com
With 25 years of experience we get to the root cause of your health concerns. Find out what is causing long-standing health issues and walk away with a precise care plan. Today’s chronic illnesses are not located in the blood! We test at the cellular level. Our approach merges applied kinesiology, Quantum Biofeedback and a (ART) Autonomic Response Testing developed by Dietrich Klinghardt M.D. PhD. See ad, page 10.ee ad,
2020 EDITORIAL CALENDAR HEALTHY LIFESTYLES ISSUE
JAN
Age-Defying Habits Plus: Healthy Immune System
FEB
Cardiovascular Health Plus: Regenerative Medicine
PLANT-BASED NUTRITION ISSUE
MAR
Thriving on a Plant-Based Diet Plus: CBD
APR
Grassroots Climate Crisis Strategies Plus: Healthy Home
WOMEN’S WELLNESS ISSUE
MAY
Autoimmune Breakthroughs Plus: Protein & Collagen Connection
JUN
Inspired Lifestyle Travel Plus: Brain Health
THE FOOD CONNECTION ISSUE
page 4.
JUL
Meditation/Spiritual
Beyond Factory Farming Plus: Gut Health
Naturopathic Medicine
AUG
Center For Healing and Empowerment
Biological Dentistry Plus: Environmental Education
New Jersey Natural Medicine
Phyllis Livera
172 Washington Valley Rd, Suite 3, Warren 732-882-9676 CenterForHealingAndEmpowerment.com Are you seeking deeper meaning in your life? Are you stressed and ready for a change? Tired of being in both physical or emotional pain? We offer spiritual development, meditation and mini-me yoga classes, which have been helping people live more productive, happier lives.
“Creativity requires the courage to let go of certainties.” - Erich Fromm
Dr. Jason Frigerio ND, LAC Dr. Krista Imre, ND Dr. Adam Dombrowski ND, LAC 2424 Lamington Road, Bedminster 973-267-2650 NJNaturalMedicine.com
Since 2004, NJNM has treated countless patients with naturopathic, Chinese, ayurvedic and biological medicine. Some come to improve and maintain health, while others are seeking treatments outside the traditional medical sphere. Regardless of the reason for the visit, our guiding principal remains constant: to observe and treat the whole person, not just symptoms. Using this approach, NJNM is better able to identify and treat the root cause of illness, help restore balance and promote optimal health. See ad, page 9.
SELF-EMPOWERMENT ISSUE
SEP
Emotional Well-Being Plus: Adaptive Yoga
OCT
Stress Management Plus: Joint Health
THE DIABETES CHALLENGE ISSUE
NOV
Personalized Diabetes Strategies Plus: Skin Care
DEC
Creating Community & Connection Plus: Spending Locally
IN EVERY ISSUE... HEALTH BRIEFS | GLOBAL BRIEFS ECO TIP | GREEN LIVING HEALING WAYS | FIT BODY CONSCIOUS EATING HEALTHY KIDS | WISE WORDS INSPIRATION | NATURAL PET
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Naturopathic School
Relationship Coach
Thermography
Health Queen
Ondov Relationship Coaching
Lisa’s Thermography & Wellness
Rhoda Ondov, MS, MFT, CPC
Lisa Mack, CCT, HHC
Avis Gardell-Feldstein 1 Shadowbrook Lane Basking Ridge, NJ 07920 732-547-1196 (phone or text) HealthqueenAvis@gmail.com HealthQueenAvis.com We are excited to be able to bring the most cutting edge information in the Health Industry through our Certification in Naturopathy. Private consultations with Matrix Decoder diagnostics and Biofeedback plus testing available for Food Sensitivities, Hormones and more! See ad, page 17.
Nutrition Sunrise Nutrition & Wellness Center
12-14 E Main St, Suite 8, Somerville 908-642-6256 rhoda.ondov@gmail.com If you are in a troubled relationship, or dealing with infidelity, or facing possible divorce, you do not need Therapy. You are not mentally ill. You just need guidance and solutions. Relationship Coaching can help you repair these difficult situations, bringing clarity and restoring harmony. Eight years experience helping couples successfully navigate relationship crises. Does not require participation by both partners. See ad, page 20.
Retreat Experience
Dr. John Harrington
Harmony Mountain Institute
137 Mountain Ave., Hackettstown 908-441-2276 drharrington@SunriseNutritionCenter.com SunriseNutritionCenter.com
Dr. Peter Amato, Ph.D., DNM 131 Reynolds Rd., N. Abington Twp, PA 570-558-7450 info@harmonymountaininstitute.com HarmonyMountainInstitute.com
You may be suffering from nutritional deficiencies, toxin overload, chronic infections and bad lifestyle habits. Get checked today! We are dedicated to providing a health improvement program unique to your body. We aim to improve your health through nutrition and other safe, non-invasive therapies. See ad, page 35.
Reiki & Hypnosis Alice Rich Reiki Center Alice Rich, Certified Master Teacher
Usui Reiki Ryoho, Karuna Reiki®, Crystal Healing, Certified Hypnotist 732-501-7628 alice@AliceRichReikiCenter.com AliceRichReikiCenter.com Reiki, Crystal Healing and Integrated Energy Therapy® or Hypnosis sessions can help reduce pain physically, mentally and emotionally, promote a healthy lifestyle, achieve personal and professional goals, create balance and harmony and advance your spiritual journey. Private sessions and classes. Certification classes on Reiki, Crystal Healing and IET.
Escape for a luxurious weekend of radical transformation. Receive the Tools required to sustain your best life, achieve balance, and experience joy. Immerse in Self-Care and depart with a personalized wellness plan and Support Coach. See ad, page 19.
Thermographer and Holistic Counselor See website for locations in NJ and NY 855-667-9338 Lisa@LisasThermographyAndWellness.com LisasThermographyAndWellness.com Thermography gives an early look at the most important indicator of a potential health problem – inflammation. Early stage disease screening is an area in which thermography excels. Whether your pain is acute or chronic, or you are merely curious about the state of your health, thermography can help provide answers. Radiation-free breast and full body screenings for men and women. See ad, page 28.
Vision/Eye Health Dr. Andy Rosenfarb, ND, LAc, Doctor of Naturopathic Medicine; Board Certified in Acupuncture & Chinese Herbal Medicine 332 South Ave East, Westfield 908-928-0060 • AcuVisionTherapy.com
Dr. Rosenfarb is world renowned in the field of holistic eye health. He is passionate about helping people with degenerative eye diseases. Learn of his astounding work in this area—call now to qualify for your free copy of his groundbreaking book, Recover Your Vision. Additional specialties include glaucoma, retinitis pigmentosa and diabetic retinopathy. See ad, page 19.
Spiritual Healing, Teaching Wellness Center
Be The Medicine Janet StraightArrow
eZential Wellness
973-647-2500 Janet@BeTheMedicine.com BeTheMedicine.com Shamanic Healing, Energy Medicine, Past Life, Medical Intuition, Life, Health, Spiritual Coaching, Astrology Readings, House and Land Clearings. In person, phone or Skype. Professional Reiki, Shamanism and Medical Intuitive Training. Retreats. 40 years’ experience.
46 Somerset/Middlesex/Hunterdon/Mercer/ S. Warren Co. Edition
1 Lamington Rd Branchburg 908-526-0002 • Lori@eZentialWellness.com eZentialWellness.com Hatha, Vinyasa, Yin, & Ashtanga Yoga for all levels. Whether you are new to yoga or have been practicing for a while, we see each of you as unique individuals who deserve to feel happy, healthy & welcome! Also offering Mindfulness classes, Reiki certification and Yoga teacher training. See Yoga Profile, page 40.
NaturalAwakeningsCNJ.com
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The Holistic Dental Center Working Together with Other Holistic Practitioners to Create a True Holistic Approach to Your Health
A
team approach to your overall health and it starts at the Holistic they don’t see, I do, and vice versa, seeing dental infections and Dental Center in Millburn, New Jersey, with their highly skilled how they can affect organ systems through meridians or directly and team of trained professionals in holistic and biological dentistry. From utilizing the benefits of networking with a holistic practitioner can and their award winning doctors and their state of the art technology to does make all the difference in patient care…I wouldn’t have it any their use of ozone and self-healing therapies, they are committed other way,” Dr. Gashinsky says about working with other practitioners. to not only treating your dental related symptoms, but also, the root So if you’re looking for an approach that is inclusive of all aspects cause thereby eliminating disease and promoting optimal health. of holistic care, visit Dr. Gashinsky and his team at The Holistic Dental Little did conventional practitioners know so many years ago that Center in Millburn, New Jersey. It’s their priority to ensure complete it took more than just looking at the mouth. A generation ago there holistic care by promoting the benefits of holism. “It’s not just your was a disconnect, a thought that our mouth and teeth had no bearing teeth anymore,” as he says, “It never was,” but now they have the on the health of the rest of our body. Now more and more research ability to not just treat overall disease but truly prevent and promote has been showing that there is a strong connection between dental whole body wellness. disease and systemic health. Dr. Gashinsky, Holistic Dentist, has always known that. A holistic approach to health is multifaceted, so he Other than being a dentist for 40 years, Dr. Vladimir Gashinsky, is a certified nutritional consultant, Accredited by the International Academy has built a network of healthcare practitioners to assist his patients in of Oral Medicine and Toxicology, SMART certified and a Naturopathic obtaining their desired level of optimal wellness. doctor “My passion for learning is never complete, I will continue to Working hand in hand with Naturopaths, Functional Medicine research and learn the latest in alternative treatments and team up practitioners and many others in the field of holistic medicine has with the best in the fields of holistic and alternative medicine to bring expanded Dr. Gashinsky’s ability to help more people. “I find it to be my patients the best treatments available, this I can assure you.” incredibly fulfilling to work synergistically with these practitioners to be able to improve patients’ health so dramatically. Some are coming Holistic Dental Center is located at 91 Millburn Avenue, Millburn, to me so very sick and by working together we’re seeing drastic New Jersey. For more information, call (973) 457-4688 or visit improvements in their quality of life,” says Dr. Gashinsky. HolisticDentalCenterNJ.com. Dr. Gashinsky feels strongly in the need to practice in such a manner as to take patients whole health into consideration. So much so, that he traveled to Switzerland this past spring to visit the Paracelsus Clinic and Swiss BioHealth Clinic; two healthcare models at Holistic Dental Center that promote the oral-body connection, to study their holistic approach to patient care. Dr. Gashinsky says, “To truly practice holism; the COMPREHENSIVE EXAM thought that everything is understood in relation to the whole and not & FULL SET OF X-RAYS ($305 value) just its parts, it’s important to remember that when treating a person it’s not just what one practitioner does, but how they can work together • Tooth-Organ Meridian • TMJ Exam to improve the final outcome.” Assessment • Oral Cancer Screening “Finding and working with like minded practitioners to help my • Reading & patients has not only been professionally satisfying, but also on a • Assessment of Dental Interpretation of personal level knowing that my patients are being well taken care of,” Condition Radiographs say Dr. Gashinksy. “Finding and addressing the root cause of disease • Periodontal Screening in all our disciplines is the key to success in our patients’ health. What __________________________________________ A D V E R T O R I A L __________________________________________
$99 SPRING SPECIAL
