Natural Awakenings North Central New Jersey / November 2022

A team approach to your overall health and it starts at the Holistic Dental Center in Millburn, New Jersey, with their highly skilled team of trained professionals in holistic and biological dentistry. From their award winning doctors and their state of the art technology to their use of ozone and self-healing therapies, they are committed to not only treating your dental related symptoms, but also, the root cause thereby eliminating disease and promoting optimal health.

Little did conventional practitioners know so many years ago that it took more than just looking at the mouth. A generation ago there was a disconnect, a thought that our mouth and teeth had no bearing on the health of the rest of our body. Now more and more research has been showing that there is a strong connection between dental disease and systemic health. Dr. Gashinsky, Holistic Dentist, has always known that. A holistic approach to health is multifaceted, so he has built a network of healthcare practitioners to assist his patients in obtaining their desired level of optimal wellness.

Working hand in hand with Naturopaths, Functional Medicine practitioners and many others in the field of holistic medicine has expanded Dr. Gashinsky’s ability to help more people. “I find it to be incredibly fulfilling to work synergistically with these practitioners to be able to improve patients’ health so dramatically. Some are coming to me so very sick and by working together we’re seeing drastic improvements in their quality of life,” says Dr. Gashinsky.

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 that promote the oral-body connection, to study their holistic approach to patient care. Dr. Gashinsky says, “To truly practice holism; the thought that everything is understood in relation to the whole and not 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 to improve the final outcome.”

“Finding and working with like minded practitioners to help my patients has not only been professionally satisfying, but also on a personal level knowing that my patients are being well taken care of,” say Dr. Gashinksy. “Finding and addressing the root cause of disease in all our disciplines is the key to success in our patients’ health. What

The Holistic Dental Center Working Together with Other Holistic Practitioners

to Create a True Holistic Approach to Your Health

they don’t see, I do, and vice versa, seeing dental infections and how they can affect organ systems through meridians or directly and utilizing the benefits of networking with a holistic practitioner can and does make all the difference in patient care…I wouldn’t have it any other way,” Dr. Gashinsky says about working with other practitioners.

So if you’re looking for an approach that is inclusive of all aspects of holistic care, visit Dr. Gashinsky and his team at The Holistic Dental Center in Millburn, New Jersey. It’s their priority to ensure complete holistic care by promoting the benefits of holism. “It’s not just your teeth anymore,” as he says, “It never was,” but now they have the ability to not just treat overall disease but truly prevent and promote whole body wellness.

Other than being a dentist for 40 years, Dr. Vladimir Gashinsky, is a certified nutritional consultant, Accredited by the International Academy of Oral Medicine and Toxicology, SMART certified and a Naturopathic doctor “My passion for learning is never complete, I will continue to research and learn the latest in alternative treatments and team up with the best in the fields of holistic and alternative medicine to bring my patients the best treatments available, this I can assure you.”

Holistic Dental Center is located at 91 Millburn Avenue, Millburn, New Jersey. For more information, call (973) 457-4688 or visit HolisticDentalCenterNJ.com.

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Asta & Joe Dunne, Publishers

Let There Be Peace

Iwas thinking about the messaging that I receive on an everyday basis. That being radio, TV, cable and, of course, social me dia including the world of Google.

The first time I recognized its power was when a 15-second image flashed upon a movie screen. I was amazed at the impact and the results that could be de livered from such a quick visual moment. Messaging, branding, impressions, influencing—there must be a power here because we’re being bombarded with messaging.

It got me thinking—what if a human message was passed from one to an other. It’s not a new concept really, but it seems to me that the timing is right to spread the message of peace.

I may sound crazy but if we could influence companies to put a message of peace on their trucks, a message of peace on every Amazon box shipped? It would be amazing. Plus, Amazon can afford it and I think would win kudos along the way.

What if we all made an effort to acknowledge the thought of world peace? Would that be so bad? How can we become the influence to make a change for peace? Could we push, suppliers like Amazon, Fed X, UPS, radio stations, every TV channel, every cable network, every company to advertise the mes sage of peace? Who knows.

Peace has no political statement, no religious push back, even skeptics and fear spreaders including conspiracy theorists would be hard to argue against the message of peace. It seems to me peace and love are the uniters.

We’re always loving on people these days, how about we add peace to the love. It seems to me peace and love would be better messaging than…well, you fill in the blank.

With peace, love and laughter,

& Asta

NORTH CENTRAL NJ

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Holistic Skin Care at Quantum Wellness

Holistic

skin care is now available at Quantum Wellness in Bedminster. Nicole Zarrillo, who recently joined its team as a medically trained esthetician, brings over 15 years’ expe rience in holistic skin care treatments.  It’s time to renew body and soul with these rejuvenating and beautifying holistic skin treatments.  Each experience is customized and tailored to skin type and individual needs.  The skin beautification treatments include a variety of facial and waxing treatments using the highest grade safe natural skin care products designed for lasting improvements.

Quantum Wellness also features a variety of services to heal and relax body and soul including floatation therapy, Reiki, massage, cryo therapy and more. Find peak relax ation and rejuvenation at the center today.

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Healing Moon Therapies in Sparta

Can you imagine a life without anxiety, fear and doubt?

There is a way to release oneself from these inhibitors and lead a meaningful, balanced, peaceful and prosper ous life. Through a combination of coaching, consulting, and energetic healing arts, Dr. Christine Dolahan, Ph.D., founder of Healing Moon Therapies, helps clients to create a life of meaning and purpose that allows them to experi ence more joy, happiness, freedom and prosperity.

While much of Dolahan’s work focuses on helping moms on the journey of motherhood, from fertilty to postpartum, her expertise benefits all who wish to create the life of their dreams. Using skills from a wide range of disciplines including transpersonal and humanistic psychology, life purpose coaching, Reiki, angelic healing, Vortexhealing®, and yoga along with being an intuitive, medium, and pospartum doula, Dolahan is dedicated to helping clients free themselves from the limitations that hold them back.

It’s time to come back to wholeness and awaken to the greater truth of being. Start your journey today with Healing Moon Therapies.

Location: 1 Cherry Tree Lane, Sparta. For more information, text: 862-391-9969 or email ChristineDolahanWellness@gmail.com. HealingMoonTherapies.com. See ad, page 27.

Painting and Tea with Anya

Creativity allows us to see the light at the end of the tunnel and find relaxation, creation and joy. Anya, owner of Paint with T-Anya, brings a joyous creativity to any social gathering: birthday parties, retirement parties, fundraising, couples, one-on-one sessions and therapeutic sessions—any where people want to awaken the creator within.

The affordable base fee includes all painting supplies needed to start, plus a variety of delicious loose-leaf black, green, and herbal teas for tasting. For those who just want to invite their friends and enjoy, appetizers/desserts/snacks and wine can be included for an additional charge.

For more information, call 973-710-8809, email annawasilczyk@gmail.com or visit TAnyaPaint.com. See ad, page 27.

Fruit and Vitamin B6 May Relieve Anxiety and Depression

The best strategy to stay upbeat may be to reach for the fruit bowl, sug gests a new study comparing the habits and mental states of 428 people published in the British Journal of Nutrition. Researchers at the UK’s As ton University found that the more often people ate fruit, the lower they scored for depression and the higher for mental well-being. The frequency of fruit consumption seemed to be more important to psycholog ical health than the total amount consumed. People that ate savory snacks such as potato chips, which are low in nutrients, were more likely to report more frequent memory lapses and greater levels of anxiety and depression. The researchers found no connection between eating vegeta bles and psychological health. Nutrients can be lost during cooking. “As we are more likely to eat fruit raw, this could potentially explain its stronger influence on our psycho logical health,” says lead author Nicola-Jayne Tuck.

In another study, researchers from the UK’s University of Reading gave 478 young adults either high doses of vitamins B6 or B12 or a placebo. After one month, they found that 100 milligrams of the B6 (about 50 times the recom mended daily allowance) significantly boosted gamma aminobutyric acid, which inhibits excitatory impulses in the brain, and reduced self-reported anxiety and depression levels. B12 had no such effects.

Different Fibers

Produce Different Results

Although high-fiber diets reduce the risk of heart attack, stroke and cardiovascular disease, the latest research from Stanford University indicates that not all fibers are equal in their effect on different species of probiotics in the intestines. Arabinoxylan, which is common in whole grains, was found to reduce cholesterol naturally and was easier to digest than long-chain inulin, which is found in onions, chicory root and Jerusalem artichokes. Common ly used for weight-loss products, inulin was linked to a modest decrease in inflammation markers and an in crease in Bifidobacterium, a “good” gut microbe; however, at high doses it increased inflammation and raised the possibility of liver damage.

Mislabeling Found in Some Immunity Supplements

Immunity supplements may not be all they claim to be, according to a new study in the Journal of the American Medical Associa tion. Researchers conduct ed liquid chromatography and mass spectrometry tests on 30 of the bestselling, four-star-and-up immuni ty products on Amazon and found that only 13 contained the exact ingredients listed on their labels. Thirteen were missing some of the listed ingredients and nine contained ingredients not listed on the labels. Missing ingredients were mainly plant extracts such as aloe vera, astragalus, eleuthero, ginger root and slippery elm. Added ingredi ents included black rice seed in elderberry extracts and pantothenic acid.

Stretching and Balance Exercises Can Avert

Mental Decline

To protect against memory loss, simple stretching and balance exercises work as well as hard-driving aero bics, concludes a new study from Wake Forest Univer sity. The study enrolled 296 sedentary older adults with mild cognitive decline such as forgetting dates, keys and names. Those that performed simple stretching routines for 120 to 150 minutes per week experienced no memory decline in a year’s time, as measured by cognitive tests and brain scans that showed no shrinkage. These results matched the outcome of people that did moderate-in tensity aerobic training on treadmills or stationary bikes four times a week, striving for about 30 to 40 minutes of a height ened heart rate. A control group of equally matched people that did not exercise did decline cognitively. The people that exercised were super vised by trainers at local YMCAs, which may have helped them stay motivated, say the researchers.

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Longevity Diet Involves

Fasting, Too

After reviewing hundreds of studies on nutrition, diseases and longevity in laborato ry animals and humans, the optimal diet for longevity has “lots of legumes, whole grains and vegetables; some fish; no red meat or processed meat and very low white meat; low sugar and refined grains; good levels of nuts and olive oil, and some dark chocolate,” reports University of Southern Cali fornia gerontology professor

Valter Longo. According to the literature review he and others authored for Cell, a day’s meals should ideally occur within a window of 11 to 12 hours, allow ing for a daily period of fasting. A five-day fast or fast-mim icking diet every three to four months was also suggested to help reduce insulin resistance, blood pressure and other risk factors for those with increased disease risks.

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Cool Pavement Program

U.S. Environmental Protection Agency data shows the difference in nighttime temperatures in heat island areas can be as much as 22 degrees warmer than temperatures measured outside such locations. This leads to more energy consumption, greenhouse gas emissions, air pollution and other harmful effects.

Cool pavement is a road treatment made with no harmful chemicals—just asphalt, water, an emulsifying soap, mineral fillers, polymers and recy cled materials—applied on top of existing asphalt pavement. Because the surface reflects, rather than retains heat, it has the potential to offset rising nighttime temperatures.

In 2020, portions of eight neighborhoods in Phoe nix received cool pavement asphalt coating treat ment in areas already in need of pavement preserva tion. The city partnered with Arizona State University researchers to conduct scientific tests using thermal imaging by helicopter flyovers and temperature sensors embedded in the pavement surface, study ing how it could mitigate the urban heat island effect. In October 2021, the pilot program ended and cool pavement has become a regular program for the city’s Street Transportation Department.

Similarly, 1 million square feet of roads in Los An geles have been covered with solar-reflective paint in the GAF Cool Community Project, which includes colorful murals by a local artist on a basketball court, a school playground and a parking lot.

One-Sixth of U.S. Tree Species Could Go Extinct

Facing threats from inva sive pests, climate change and habitat loss, up to 135 tree species—about onesixth of those found in the continental U.S.—could be lost forever. Only eight of them currently enjoy fed eral protection. In a study published in the journal Plants People Planet that focused on 881 tree species native to the continental United States, researchers eval uated how endangered each tree is according to criteria developed by NatureServe and the International Union for Conservation of Nature. Murphy Westwood, vice president of science and conservation at the Morton Arboretum, in Lisle, Illinois, and lead author of the study, says, “That’s a lot of species.”

Noah Greenwald, endangered species director for the Tucson-based Center for Biological Diversity, notes that trees play foundational roles in ecosystems. When they die out, whole swaths of biodiversity can perish along with them, as well as the ecosystem services that humans depend on. He says, “Trees and forests are really the bench that we all rest on.”

Leigh Greenwood, a forest specialist at the Nature Conservancy, believes that preventing new tree killers from reaching the U.S. is critical, saying, “This paper is very much a call to action to bolster the prevention strate gies that we have against the entry of new forest pests and pathogens.”

Urban Crops Can Have Higher Yields Than Conventional Farming

A new study led by Lancaster University researchers shows that urban gar dens and hydroponics can thrive and may exceed the yields of rural farms. Professor Jess Davies, project lead for the Rurban Revolution project that developed this study, says, “Urban food growing is often dismissed as something that cannot meaningfully contribute to food security.”

The paper compiled studies on urban agriculture from 53 countries to find out which crops grow well in cities, what growing methods are most effective and which spaces can be used for growing. It turns out that urban yields for crops like cucumbers, tubers and lettuces can be two to four times higher than conventional farming. Cost efficiency remains an open question and important factor.

Most studies on urban agriculture focus on private and community gardens, parks and field growing operations. This one includes “grey” spaces in cities that are already built, but could be used for growing, such as rooftops and building facades.

Dr. Florian Payen, lead author and researcher from the Lancaster Environment Centre, says, “Surprisingly, there were few differences between overall yields in indoor spaces and outdoor green spaces, but there were clear differences in the suitability of crop types to different gray spaces. You can’t exactly stack up apple trees in a five- or 10-layer-high growth chamber.”

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The Gut-Brain Connection

HOW FOOD AFFECTS OUR MOOD

by Kimberly B. Whittle

Photo Sukjai/AdobeStock.com

We’ve all heard the phrase, “You are what you eat,” but the connection is more than just physical because food impacts our mood, too. During the last decade, there have been an increasing number of studies exploring what’s called the gut-brain axis and the role that microorganisms in the gut play in mental health conditions like anxiety, stress, depression and other disorders.

Depression is a leading cause of disabil ity in the U.S. and worldwide. There are long-held views in medicine that depression is caused by imbalances in brain levels of serotonin—the neurotransmitter that plays a key role in regulating mood and other functions like digestion and sleep. These beliefs resulted in decades of extensive use of antidepressants, most of which boost sero tonin in the brain.

However, research by University College London, published in July in the journal Mo lecular Psychology, found “no consistent evi dence of there being an association between serotonin and depression, and no support for the hypothesis that depression is caused by lowered serotonin activity or concentrations.”

Michael Gershon, M.D., a Columbia University professor of pathology and cell biology, and author of The Second Brain, has explained to psychologists that “scientists were shocked to learn” that about 90 percent of serotonin is not created in the brain, but is actually produced in the gut and carried from there to the brain, not the other way around. This relationship is called the gutbrain axis.

A recent literature review of 26 studies suggests that imbalances in gut bacteria can disrupt the two-way communication along the gut-brain axis, leading to depression and other psychiatric issues.

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Gut Health Equals Mental Health

“Gut health is extremely important for mental health,” says Bhavna Barmi, Ph.D., a senior clinical psychologist, relation ship therapist and founder of the New Delhi-based Happiness Studio. “The traditional belief that only psychiatry and talk therapy can treat mental health has widened to include lifestyle and food, too.”

“The truth is that our food is the primary contributor of the quality and diversity of bacteria in the microbiome,” says Ishi Khosla, a clinical nutritionist and president of the Celiac Society of India. “There is an intricate relationship between the gut and the brain.” Food sensitivities, alcohol and highly processed, refined and sugary foods can lead to a lower diversity of good bac teria and increases in bad bacteria in the gut, which can trigger gut inflammation and unfavorable health conditions.

Most mood-related disorders start with inflammation of the brain as a response to inflammation in the gut. “Certain foods, like gluten, can cause an inflammatory response in the gut. Over time, sensitivi ties to gluten and other foods can lead to a ‘leaky gut’, an impairment of the gut lining that lets toxins into the bloodstream. Often, if it remains unresolved, it leads to mood-related disorders and other chronic health conditions,” says Khosla.

Clinical nutritionists and other practitioners use biochemical markers and food sensitivity tests to help identify food ingredients that trigger inflammation in patients. However, if a leaky gut is present, a food sensitivity test may not be very accurate. As Tom O’Bryan, DC, chief health officer of KnoWEwell, explains in his bestselling book The Autoimmune Fix, “When you have a leaky gut, a practitioner may do a 90-food testing panel that comes back sensitive to 20 or 25 different foods. And then the patient exclaims, ‘Oh my God, that’s everything I eat.’ Well, of course it is, because your immune system is doing what it is supposed to do—protect ing you from toxins. Once the inflammation in the gut is reduced through the elimination of wheat and other offensive foods, and the implementation of a personalized diet and protocol to heal the gut [takes place], the same food testing panel will correctly identi fy those few ingredients to permanently avoid.”

Mood-Lifting Foods

Kelly Brogan, M.D., a holistic psychiatrist and author of The New York Times bestsellers A Mind of Your Own and Own Your Self, as well as co-editor of the landmark textbook Integrative Therapies for Depression, recommends making three dietary changes to lift mood:

n Eliminate processed foods and food toxins n Add whole foods, good fats and therapeutic foods n Add fermented foods

Eating foods that are fresh, whole, simple and organic when available fuels good gut bacteria and eliminates the toxins found in packaged foods such as hydroge nated vegetable oils, preser vatives, dyes, emulsifiers, taste enhancers and sugars that can upset the prop er balance in the gut. A powerful mood regulator is the omega-3 fatty acid found in such cold-water fish as salmon and trout or taken as a dietary supplement. These fatty acids regulate neurotransmission and gene expression, act as antioxidants and have potent anti-inflammatory properties. Good fats from pasture-raised meats, wild fish, eggs, nuts, seeds, olive oil, coconut oil and grass-fed ghee also contribute to mood regulation.

“Resetting the gut through good bacteria in probiotics and feeding the good bacteria with prebiotics is a powerful tool to fight mood disorders,” says Khosla. Fermented foods such as sauerkraut, pickles (truly fermented, not just cured in vinegar), kimchi and coconut kefir are natural sources of probiotics. They are delicious and easy to make at home.

A 2018 University of Toronto study in the World Journal of Psychiatry identified 12 nutrients to prevent and treat depressive disorders and found that the following foods had the highest levels of those beneficial nutrients: bivalves such as oysters and mussels; various sea foods such as octopus, crab and tuna; organ meats; leafy greens; lettuces; fresh herbs; peppers; and cruciferous vegeta bles such as cauliflower and broccoli.

Choosing what to eat is complex and affected by culture, cost, environment and taste preferences. Dietary changes can be difficult and take time, and those suffering from mood swings, de pression or anxiety have additional challenges in making changes. Nutritionists advise starting small by incorporating one or two foods rich in beneficial nutrients and eliminating a highly pro cessed or packaged food or two. Focus on incorporating a rainbow of red, yellow, orange and green foods into meals. “Food therapy to improve mood is inexpensive, free of side effects and can begin to show results within days,” says Khosla.

In view of the gut-brain axis, says Barmi, “It is imperative that from this point on, nutritionists, psychiatrists and psychothera pists work together for holistic care of the client to lead to maxi mum benefit.”

Photo courtesy of Michelle Demuth-Bibb

Kimberly B. Whittle is the CEO of KnoWEwell, the Regenerative Whole Health Hub online solution for health and well-being. Visit KnoWEwell.com.

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QUINOA AND BEETROOT SALAD WITH A HINT OF MINT

YIELD: 2 SERVINGS

SALAD:

½ cup quinoa

1 medium beetroot, grated

10-12 fresh mint leaves, roughly chopped

cup fresh cilantro

2 Tbsp shelled pistachios, roasted

2 Tbsp golden raisins

1 cup water

DRESSING:

2 Tbsp extra-virgin olive oil

3 Tbsp lemon juice, adjust to taste

2 cloves garlic, adjust to taste

½ tsp roasted cumin powder

Salt and ground black pepper to taste

Honey to taste

Rinse quinoa and add to a pot. Add water and cook uncovered for around 15 minutes or until all the water is evaporated. Cover the

pan and switch off the stove. Keep covered for 5 minutes, remove lid and fluff cooked quinoa with a fork. Set aside to cool.

In a bowl, mix all dressing ingredients and set aside. Place cooled quinoa, grated beets, pistachios, raisins and chopped herbs in a large bowl. Pour the dressing, toss well. Serve cold.

Recipe courtesy of Ishi Khosla.

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including CBT.

GUT-HEALING SMOOTHIE

Blueberries contain compounds that increase beneficial bacteria in the gut, as well as antioxidant properties that are remarkable at protecting our brain. In fact, consuming 1 cup of blueberries per day for three years gets our brain working as well as it did 11 years earlier. Bananas are high in pectin, which helps to normalize movements of the large intestine. Look for gelatin powders from pastured animals.

YIELD: 2 SERVINGS

1-1½ cups water

½ cup coconut milk

1-2 frozen bananas

1 cup frozen blueberries

2 Tbsp ground flaxseed

1 Tbsp unflavored gelatin powder

1 Tbsp high-quality fish oil

1 tsp ground cinnamon 1-3 scoops L-glutamine powder (optional)

In a blender, combine the water, coconut milk, bananas, blueber ries, flaxseeds, gelatin powder, fish oil, cinnamon and L-glutamine powder (if using). Blend until smooth. Add more water for a thin ner smoothie, if desired. Serve immediately or pour into ice-pop molds and freeze for a sweet treat later on.

Recipe courtesy of Tom O’Bryan, DC, CCN, DACBN, from his book The Autoimmune Fix

mariemilyphotos/AdobeStock.com

ALMOND

MUFFINS

YIELD: 12 TO 24 SERV

INGS

3 cups almond flour

6 eggs

½ cup honey

½ cup avocado oil

1 tsp baking soda

1 tsp salt

1 cup blueberries

Preheat the oven to 350° F. In a large bowl, combine all the dry ingredients—almond flour, baking soda and salt—and whisk well. In a separate smaller bowl, combine the wet ingredients— eggs, honey and avocado oil—and blend until smooth.

Then pour the wet ingredients into the dry ingredients and mix until thoroughly combined. Fold in blueberries. Line cup muffin tin with paper liners and pour in batter. Bake for 15 to 20 minutes.

Recipe courtesy of Madiha Saeed, M.D., ABIHM.

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inspiration

Gratitude is Good Medicine

by Madiha Saeed

Stress, work and family routines can trap us in a pattern of negative thinking that feeds on itself and creates stress and unhappiness. With our internal and external worlds being bombarded these days with negativity, being optimistic is more im portant now than ever before.

Gratitude is not just a feel-good word. It is an emotion expressing appreciation for what one has—a universal concept in nearly all of the world’s spiritual traditions. Practicing gratitude daily is proven to have actual physiological consequences. It helps lower inflam matory markers, influences epigenetics, improves the immune system and even helps the heart, adding years to life.

Optimism has been found to correlate positively with life satisfaction and self-es

teem. “Heartfelt” emotions like gratitude, love and caring produce coherent brain waves radiating to every cell of the body, as shown by technology that measures changes in heart rhythm variation and coherence.

Our subconscious governs 90 percent of our thoughts and actions. It shapes our every behavior. But the subconscious mind is nothing other than neural pathways that have been established in the brain as a result of past beliefs and conditioning. Our subconscious does no thinking of its own, but rather relies on our perception of the world around us, interpreting verbal and nonverbal cues.

When we consciously turn negativi ty to positivity from the inside-out, the neural pathway associated with negativity will take time to come down fully, so it is critical to practice gratitude regularly. Upon waking in the morning, say 10 things that you are grateful for. Keep a gratitude journal. Put sticky notes all over the house with gratitude messages—on photos, light fixtures, fans, exercise equipment—to cre ate a zone of subliminal positivity.

Remember that our perspective can reflect either our pain or our power. That choice is in our hands. Know what you are grateful for each day.

Madiha Saeed, M.D., ABIHM, is the bestselling author of The Holistic RX, an international speaker, founder of Holistic MomMD.com and director of education for KnoWEwell.

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STAYING SERENE IN TURBULENT TIMES

HOW TO TURN ANXIETY INTO POSITIVE ACTION

by Ronica O’Hara

In this day and age, we have good reason to toss and turn in our beds at night. As our nation faces climate catastrophes, acrid politics, stubborn inflation, unpredictable virus variants and hot-button issues like abortion and guns, there’s good reason our collective anxiety levels are at a high pitch. A recent Yale survey found that 70 percent of Americans report being anxious or depressed about global warming, and a Penn State survey this year found that 84 percent of us say

we are “extremely worried” or “very worried” about where the country is headed. Re searchers are coining new terms: “polycrisis”, for complex, cascading crises in interacting systems, and “pre-traumatic stress disorder”, when fear of an outcome makes it as good as real to our psyches.

“It’s easy for people to feel overwhelmed now, feeling there are breakdowns and threats on many fronts. People can wonder ‘Where do I even start?’ and feel powerless and hope less and numb,” says psychiatrist Janet Lewis, M.D., a founder of the nationwide Climate Psychiatry Alliance and a University of Rochester clinical assistant professor of psychi atry. “We are part of a complex system that is moving into new ways of functioning, but there’s no way of predicting ahead of time exactly what all the features of the new ways of operating will be. That makes it impossible for us to wrap our minds around everything that is happening.”

miniartkur/AdobeStock.com

Still, she adds, “We are also by definition part of the system, and therefore have a responsibility to do what we can. We can’t sit on the sidelines and merely hope that things transform in good directions. The situation being so serious also means that what we do now is really important.”

To move from anxiety into effective action, mental health experts advise several strategies: taking a wider perspective, building resilience through self-care and taking individual steps to make a collective difference. As the Dalai Lama encourages, “If you think you are too small to make a difference, try sleeping with a mosquito!”

Taking a Wider Perspective

News reports almost always sound dire—just like the amygdala of our brains, journalists often see their function as focusing on threats to alert us to dangers. “Still, if you take the long view of history, we are much better off than we were 200 years ago or 1,000 years ago, but it took many years to make those changes,” counsels Robert L. Leahy, Ph.D., director of the American Insti tute for Cognitive Therapy and author of the bestselling The Worry Cure and the upcoming If Only.

“We never know if something is hopeless until we have all the data, and we seldom have all the data,” he says. “And when it comes to political emotions, many of the predictions that are made by the ‘talking heads’ in media never come true.”

Leahy counsels patience: “Social change does not come about by one person doing something. That usually comes about by a long process of millions of people changing their attitudes and changing their behavior. Small efforts can be made on a daily basis that move this slow process forward. We need to take a longer view, rather than expect immediate change.”

In this ongoing process, anxiety has its rightful place. “Anxiety makes us look around, figure out solutions and act. This can abso lutely be turned into something positive,” says neuropsychologist

Barbara Easterlin, of Jackson, Wyoming, an expert on eco-anxiety who is on the steering committee of the Climate Psychology Al liance of North America. “Doing just one thing to help the planet consistently helps defeat anxiety.”

Taking action moves us into our power—as 15-year-old Greta Thunberg demonstrated by holding a sign outside the Swedish parliament. Personal actions matter because numbers add up. Only 25 percent of individuals in a social group need to make a shift before significant social change follows, conclude researchers at the University of Pennsylvania School of Engineering and Ap plied Science that analyzed a decade of societal changes in voting, health, technology and finance. Once a group reaches that tipping point, it can trigger a change in the rest of society, says study au thor Damon Centola, Ph.D., author of Change: How to Make Big Things Happen.

LIGHTFIELD

STUDIOS/AdobeStock.com

Building Resilience with Self-Care

Fears about the shape of the planet and nation are often piled on top of our everyday living anxieties about family and finances, which can in duce emotional overload. “We all have a ‘zone of resilience’ or ‘window of tolerance’, outside of which we become more reactive, less able to function effectively. But it is not fixed. We can learn tools to ex pand it and cultivate the capacity to be with more,” says Easterlin.

Therapy can be a part of that process by challenging us to examine “the mental narratives that can exacerbate distress,” says Leslie Davenport, a climate psychology consultant and author of Emotional Resiliency in the Era of Climate Change. It’s important to find a therapist, she says, that “validates that your feelings are a normal response to an existential crisis.” She has helped develop new programs at the American Psychology Association and the California Institute of Integral Studies to train therapists in treat ing eco-anxiety. For low-cost online support, the Good Grief Net work offers a 10-step, 10-week program to help process personal anxiety and grief about climate change. People are also sitting down to share their distress at climate cafes, small local gatherings springing up across the country and globe, including some online.

Getting enough sleep, eating healthy and exercising are also key self-care strategies. When anxiety strikes, psychologists advise shifting attention from the head to the body, using such approach es as mindful breathing, dancing and grounding. Meditation, easily accessed these days through apps like Calm and Headspace, helps us to enter into what religious and spiritual teachings call “the still point within.”

Rather than “doomscrolling” when anxiety mounts, cutting back our media use can significantly lower stress levels, studies

show. Wise media strategies include choosing well-established, credible news sources; reading rather than watching the news to lower its emotional impact; limiting news intake to 10 minutes once or twice a day; taking a “news fast” on occasion; and passing up sources that incessantly feed fury.

On the other hand, it’s essential to find sources for hope, an emotion important in recovery from anxiety disorders, according to a study in Behavior Therapy. Googling “good news on climate change” will bring up articles about alternative energy growth, new super-enzymes that eat plastic rubbish and black rhinos com ing back from the brink of extinction. Although dystopic books abound, others offer hope, such as Drawdown, with its sensible, scaled-down strategies to stop global warming by 2050.

Moving into Action

Virtually no one can take on all the problems of the nation and globe at once—and the good news is that unless we hold high public office, we don’t have to. Instead, “In taking action, focus on what you are good at, what your sphere of influence might be,” ad vises Lewis. “What are you most heartbroken over? Get involved in that and allow yourself to feel really good about what you’re doing and other people are doing.”

By narrowing our focus, we can hone in on an issue and figure out our part in its solution. “We need a broad range of collective action for transformation,” says Davenport. “For climate change, a teacher could bring social-emotional learning to climate education into the classroom or start an after school ‘green club’; an artist could use their creative medium to communicate about climate in a moving way that could engage others; a nurse could create a

waste-reduction initiative within a medical setting. These efforts all have ripple effects and help to elevate each other.”

In one recent study, people were found to consume less energy if they believed their neighbors did so and personally cared about conservation. Our neighborhoods are the place to take the small, meaningful steps that address the “crisis of connection” underlying rancorous national crises, says New York Times columnist David Brooks. He advocates “radical mutuality”, saying, “Nothing we do, however virtuous, can be accomplished alone.” Through simple actions like having casual conversations around town, pitching in to help a family in crisis, bringing a salad to a block party, tutoring a child or holding a civic post, we build the warm relational bonds that strengthen communities. As we meet others that feel as strongly as we do about our issues, our numbers start building and collective action can unfold.

“Independent of political beliefs, many people can find common values such as wanting safety for their families, a clean environment with clean waterways and recreation in natural environments,” says Easterlin.

That, in turn, helps lower our distress. A recent Yale study found that eco-anxi ety was linked to depression only among students not involved in group activities; those engaged in collective action such as being part of an environmental group, working in a letter-writing campaign or going to events or protests did not spiral downward emotionally. “Personal transfor mation and social transformation happen simultaneously. When you reach out and build community, you nourish yourself,” Brooks says.

As Thunberg has put it: “When I’m taking action, I don’t feel like I am helpless and that things are hopeless, because then I feel like I’m doing everything I can. And that gives me very much hope, especially to see all the other people all around the world, the activists, who are taking action and who are fighting for their present and for their future.”

Health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

Rosenfarb, ND, LAc. Doctor of Naturopathic Medicine Board Certified in Acupuncture & Chinese Herbal Medicine

S. Avenue

The Colors of Healing

ART THERAPY FOR KIDS

by Marlaina Donato

Opening a brand-new box of crayons or making a happy mess with homemade salt dough can provide hours of fun for most kids, but art therapy—based in a clinical setting—can help children achieve emotional equilibrium, cultivate social skills and increase their capacity for learning. Dipping a brush into bright colors or creating a collage under the guidance of a qualified therapist can help a child express what is beyond spoken language: unprocessed trauma, emotional and physical pain or the multilevel challenges of autism spectrum disorder.

“Art therapy is completely different from arts and crafts, or even teaching a child how to do art. The idea behind art therapy is that not everyone attending therapy is able to talk about what is going on inside of them,” says Robyn Spodek-Schindler, owner of Paint the Stars Art Therapy, in Manalapan, New Jersey.

Art and the Nervous System

According to 2018 research published in the Journal of Applied Psychology & Behav ioral Science, painting-based art therapy has been effective in reducing symptoms of depression and anxiety in preschool-aged children. Dipping into the unconscious wellspring of creative impulse through doodling and drawing, finger painting or taking a photograph can help kids bounce back more easily from bullying or family conflicts, including divorce. Splashing color on a canvas or throwing pottery has been shown to enhance fine motor skills, increase attention spans and instill a sense of accomplishment. For those that are not neurotypical, engaging in guided artistic expression can foster sensory integration and promote positive social interaction.

“I have worked with children who have lost a parent, experienced abuse, abandon ment, consequences of addiction in the family, COVID [-19] anxiety and autism spectrum disorders,” says Andrea Davis, founder and CEO of Dallas Art Therapy, in Richardson, Texas. “Many times, the body is expressing the trauma in the form of sleep disturbance, eating changes, anxiety, depression and panic attacks, to name a few. Art-making bypasses the brain’s trau ma response. The art therapist is trained to support the person in the process of cre ation and allows the person to utilize their other senses to express themselves.”

Celeste Wade, an art psychotherapist at the Child and Family Art Therapy Center, in Haverford, Pennsylvania, emphasizes that emotional processing cannot occur when an individual is on the alert for potential danger, a physiological response

Photo/AdobeStock.com

from an overstimulated amygdala. “Trauma needs to be processed for the client to gain mastery and function in a calm state versus fight, flight or freeze. Art making can also activate this area of the brain and have calming effects to counteract trauma responses,” she says.

Willingness, Not Talent

The art therapist provides a nourishing presence without art instruction or critiquing, and sessions can be private, in a group setting or include family members. Conversation, combined with art making, is typical in any art therapy session. Schindler stresses that creating pretty images is not the goal of an art therapy session and dispels the common assumption that “the person attending art therapy needs to have either a talent in art or an interest in art. They just need the willingness to participate in a session.” Some children see immediate benefits, while others realize emotional progress after several sessions

Art therapy, sometimes in conjunction with other modalities, not only gives children a voice, but provides them with an opportunity to stretch their wings. Group therapy, says Davis, “can look like working together to create a collaborative mural. In the process, taking turns, hearing one another’s ideas, sharing materials, respecting boundaries and each other’s art becomes an important part of meeting goals.”

During an initial art therapy assessment, Wade might ask a client to draw a family of animals, which creates an opportunity “for the cli ent to share about their own family dynamics in a safe way. If the client has experienced any type of familial trauma and I were to present the same directive as, ‘draw you and your family doing something,’ the child may be more hesitant or may shut down.”

In a world that can be overwhelming, self-expression through art can give a young person a safe harbor. Schindler accentuates human rapport in the clinical setting, saying, “Art, much like play, is a universal communication tool for children. Sometimes you just feel better when creating and sharing with a trusted person.”

Marlaina Donato is an author, painter and composer. Connect at WildflowerLady.com.

The Journey of Motherhood is a Spiritual & Holistic Path. Dr. Christine Dolahan, PhD, is passionate about the benefits of holistic and integrative therapies in helping women and mothers with the challenges encountered in the different stages of this life path.

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12 Quick Fixes for Anxiety

SIMPLE STRATEGIES FOR MENTAL WELL-BEING

by Ronica O’Hara

It is an all-too-human experience to have anxiety—feeling fear or apprehension about what might happen. A survival mechanism for our species, it can easily get out of hand in times of uncertainty, morphing from a timely signal to a crippling, chronic condition. Happily, mental health professionals have found many useful anti-anxiety strategies to ease us through difficult moments.

Breathe Deeply

move out of a stress/anxiety response state. It’s important to try different breathing techniques to figure out which ones work for you,” says Krista Jordan, Ph.D., a clinical psychologist in Austin, Texas. Many options exist such as breathing slowly into the belly; inhaling through the nose for a count of four, holding the breath for a count of seven and exhaling through the mouth for a count of eight; slowing the breath so that the in and out breaths equalize; and placing mindful attention on our breathing until 10 breaths are completed.

Tap with the Fingers

Emotional Freedom Technique (EFT) is a five-minute approach using two fingers to tap on specific points of the head and chest in a certain sequence. In one 5,000-person study, 76 percent of participants found anxiety relief after three EFT sessions, while only 51 percent experienced relief after 15 sessions of cognitive behavioral

“Controlling your breathing is a fantastic hack to help you

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therapy. “EFT sends a calming signal to the brain that reduces your anxiety, which allows for newfound thinking and solutions,” says Colorado Springs therapist Dana C. Avey. Simple instructions can be found online and in YouTube videos.

Write It Off with Journaling

Whether it’s a three-page brain dump in the morning, a frantic scribbling on paper in a stressful moment or a nightly ritual in a bound journal, writing out anxious thoughts helps clarify worries and puts things into perspective, research shows. Seattle spinal surgeon David Hanscom, a chronic pain expert and author of Back in Control, counsels writing down in longhand whatever is on the mind using graphic and descriptive language twice a day for 10 to 30 minutes, and then promptly tearing it up to let the thoughts go.

Meditate Mindfully

Many soothing types of meditation can be tried out on apps like Calm, InsightTimer and Headspace, but the best-studied approach for anxiety is mindfulness, which involves focusing on the breath and body sensations while letting distracting thoughts float by. A 2017 Australian study found that just 10 minutes of daily mindful meditation can help prevent the mind from wandering and is particularly effective for repetitive, anxious thoughts. “Just be clear that having a constant stream of thoughts is fine and part of the process. It’s sadly ironic that people turn to meditation to help with anxiety, and then get anxious that they are doing it wrong,” advises Jordan.

Move the Body in Nature

According to the Harvard Health Letter, “Just a single bout of exercise can ease anxiety when it strikes ” Studies have proven the value of everything from aerobics to swimming and yoga, and it’s even better if exercising can be done outdoors, because decades of research have found that being amidst the sights, sounds and scents of natural settings lowers anxiety markers. In a recent study, walking without using a smartphone or another electronic device in urban settings just two hours a week reduced cortisol levels 21 percent in 20 minutes, “which helps to reduce the medical effects of stress, including chronic inflammation, GI disorders and heart problems,” says Santa Barbara-based John La Puma, M.D., co-founder of the ChefMD health media brand and creator of My NatureDose.com, a free, anti-anxiety walking program.

Say a Favorite Prayer

Making a deep spiritual connection—an age-old anxiety solution— can involve praying or for example, reading psalms, saying a rosary, chanting a mantra or reading sacred scripture. Eric Almeida, a mental health practitioner in Bernardston, Massachusetts, recommends the Serenity Prayer: “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference.” He says, “It doesn’t matter if you believe in God, the wisdom is useful nonetheless.”

Chill Out

“Sip cold water, hold ice cubes, take a cold shower, blast the AC in your face. Our body and mind are very connected, so if you can’t cool down your mind, cool down your temperature,” advises San Diego-based marriage and family therapist Sarah O’Leary. Some people find the opposite works: taking a long, hot bath infused with essential oils like bergamot, frankincense and lavender.

Get Rooted

Stand barefoot in grass or dirt while breathing deeply or imagine the roots of trees growing from the soles of the feet deep into the earth. “This helps ‘ground’ you or ‘root’ you, and can help you find steadiness rather than getting lost in anxiety,” says mindfulness trainer and author Joy Rains of Bethesda, Maryland.

Soothe with Supplements

Boston integrative medicine physician Sarika Arora, M.D., of the Women’s Health Network, recommends vitamins B5, B6 and B12 to improve cellular energy, lower cortisol and restore equi librium to the nervous system; magnesium to support balanced

metabolism and increase feelings of calm; L-theanine, found in green tea, to lower stress hormone levels; eleuthero (Siberian ginseng) to limit excess cortisol; and vi tamin E to support hormone production and stress recovery.

Be with the Anxiety

Tyler Read, the San Francisco-based own er of Personal Trainer Pioneer, decided to bite the bullet by using the tools of dialectical behavior therapy to put him self into anxiety-producing public places.

“Instead of convincing myself that I was at peace or not nervous, I accepted that I was nervous. I gave myself permission to shake, sweat and feel nauseous; at times, I acknowledged that I felt like I was dying. And by permitting myself to be nervous, the anxiety decreased over time,” he says.

Move to Music

Relaxing music can be as effective as medication in altering brain function, research suggests, especially if the rhythm is 60 beats per minute, which encourages the slow brainwaves associ ated with hypnotic or meditative states. Dancing to upbeat music like no one is watching can also chase worries away. Holistic psychotherapist Kellie Kirksey, Ph.D., of Youngstown, Ohio, suggests shaking to a favorite song: “Begin by shaking out the hands while holding the thought, ‘I let go.’ If shaking the hands feels good, add in shaking one leg at a time. Shake the whole body while imagining yourself releasing the tension stored in your muscles.”

Bond with an Animal

Merely petting a dog or cat releases the feelgood bonding hormone oxytocin into our system. “Animals speak to you in a nonverbal communication, so the interac tions require you to be present and to feel. Both allow for a meditative experience that is tremendously impactful for reducing anxiety,” says Shannon Dolan, an Austin, Texas, nutritional therapist and horse owner. “If you don’t have your own pet, look up equine therapy in your area, go to a local dog shelter, spend time with a friend’s dog or travel out to a petting zoo, where you can experience the healing power of animals.”

Health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

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Rachel Jones on grief in the healthcare front lines

by Sandra Yeyati

What are the most pressing challenges in these medical settings?

There’s a stigma where it’s considered weak if you need mental health care, even though you work in a stressful environ ment dealing with death and traumatic incidents. Many doctors and nurses don’t access mental health services for fear that when they renew their licenses, they’ll have to reveal that and be further investigated— even in states where that’s not the case.

Another problem is the shortage of doc tors and nurses that we’re experiencing and will be experiencing in the next decade as Baby Boomers age. Many places are shortstaffed, heightening the burden on those that remain, which doesn’t help retain peo ple. Patching things with travel nurses for short-term contracts isn’t sustainable, and we don’t have enough new people coming into the system.

How do these challenges affect patient care?

After earning a journalism degree from Columbia University, Rachel Jones spent four years as a reporter in Caracas, Venezuela, including a year and a half as a correspondent for The Associated Press. Her articles have appeared in Time magazine, The Lancet, The Delacorte Review and Scientific American. In her book, Grief on the Front Lines: Reckoning with Trauma, Grief and Humanity in Modern Medicine, Jones examines the emotional challenges that healthcare workers face in hospital emergency rooms, hospices and other front-line settings.

What are your most surprising findings about healthcare heroes?

That they’re humans, just like the rest of us. They can make mistakes. Their work affects them, and they take it home. We have this impression that they’re emotionally cut off from their work, and this couldn’t be less true. Also, healthcare workers don’t have all the answers. We have this fantasy that if anything goes wrong, we can go to the doctor and have it fixed, but they can’t save everybody. Even the concept of a hero—that they’re go ing to swoop in and save us—does a disservice because it feeds into that false impression.

Medical errors increase when healthcare workers haven’t slept or eaten, which seems to be the standard, especially medical residents who work insane schedules or hospital nurses who don’t have time to take breaks. Also, mental health issues and depression closes them off from colleagues and patients, giving them tunnel vision. Then there are issues such as bullying where because of the toxicity of the work environment, maybe doctors and nurses aren’t sharing information in the way that they should be, and that can have a very detrimental impact on patients.

Why is it important for healthcare workers to remain emotionally connected with patients?

Traditionally, doctors and nurses are taught to keep an emotional distance, but that can cause them to compartmentalize and numb out feelings, which then spreads to their personal lives. They may be less able to engage with loved ones and feel discon

nected from patients so their work isn’t as meaningful. Most healthcare workers care about people. They want to help patients and want to feel connected, so that discon nection is harmful to them and to their patients who don’t feel seen or cared for.

At the opposite end, some healthcare workers take on their patients’ suffering, bringing it home and obsessing about it. The idea is to find a balance—remaining open enough to connect, but not seeing yourself as the sole responsible person for a patient’s recovery. You’re not entirely in control, so realizing there are other forces at play when things go wrong, even if you made a mistake.

What coping strategies can help practitioners?

It’s essential that healthcare administra tions provide space and time off for staff to heal and grieve, encouraging staff to speak with chaplains or therapists—normalizing mental health care—and ensuring that therapy is covered by insurance and widely available in safe and confidential settings.

Jonathan Bartels, a nurse in Virginia, came up with The Medical Pause—a mo ment of silence after a patient dies to honor their life, think about what they meant to you and understand you did everything you could to save their life. Honor walks for organ donors are where everyone lines the hallway and watches as a patient is wheeled into the operating room after they’ve died and are going to have their organs transplanted into others. Stepping back for a brief moment of mindfulness is a powerful way to set down emotions, rather than letting them lodge in your body.

Self-care—things like yoga, exercise, journaling, taking walks—and peer sup port are important, but administrations need to make time for them to happen. At Johns Hopkins Hospital, a project called RISE [Resilience In Stressful Events] allows practitioners to page a peer after a bad outcome. Sometimes, talking to someone like you that has been there themselves can be more helpful than a therapist.

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

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Yoga Corner

The Lotus

by Nicole Zornitzer

“And the day came when the risk to remain tight in the bud was more painful than the risk it took to blossom”

-Anais Nin

To fully bloom into this life, into the present moment, requires effort, patience and courage. This message has become paramount in my yoga offer ings and the ability to hold space for others as they journey through difficulty. In a recent conversation with one of my colleagues, we dis cussed the impor tance of providing a safe place for our fellow practitioners to evolve and share their struggles both on and off the yoga mat.

One of the primary offerings we teach on the mat is the idea of encouraging the evolution of self through movement, breathing techniques and mindful engagement in life. This process is not easy and it is not meant to be. We have all heard the saying that anything worth having should not come easy. When we put effort into resolving past traumas, patterns of behavior that may not be serving us any longer or aspirations for a different future,

we are faced with the difficulty of seeing with our reality with eyes wide open. This reality, while at moments may not be ideal, is one of impor tance to enable us to best map our path for the future.

There are dif ferent methods to encourage release of samskaras (past wounds). One of the more common is through the phys ical aspect of yoga asana. By moving the body in tandem with pranayama (breathwork) we are moving energy through the physi cal body and there by creating a chan nel to essentially

release unwanted energy. This energy could be emotional baggage, physical trauma or spiritual disconnection. Another method to find balance is meditation. Finding this quieting of the mind and steadiness of breath creates an environment of peace and tranquility which thereby enhances our ability to connect with ourselves and others. One modality that has dramatically

changed my private practice is the art of sound healing which uses sacred instru ments to move energy through the body. This form of healing locates areas within the body that are either lacking in prana or perhaps overwhelmed with prana. As a sound therapist, it is then my mission to effectively and respectfully shift this energy in the physical body and ultimately create change in the emotional, spiritual and energetic body.

When we allow ourselves to let go of the need to hold onto patterns of the past, we gradually begin to release the tight hold we have on past beliefs of ourselves or our life’s purpose. We are then gifted with the opportunity of a lifetime, hap piness and true connection. Life is about growth. When the subtle aspects of the mind prevent such growth, the creation of disconnection with our purpose on this earth ensues.

The risk to step out of our “bud” and blossom into a beautiful flower reminds me of the lotus flower that is birthed out of the mud. It is through the muck of life that we find our dharma, our purpose, our passion, and our innate ability to enjoy life as it was meant to be experienced.

Nicole Zornitzer, ERYT 1000, yoga thera pist, founder of Niyama Yoga & Wellness Shala, located in Randolph, New Jersey; Upper Lake Mohawk in Sparta, New Jersey; Roseland, New Jersey; and Delray Beach in Florida. NiyamaYogaShala.com.

eco tip

ECO-SKIING

PLANET-FRIENDLY WAYS TO HIT THE SLOPES

Many alpine ski resorts are going more and more green, enabling enthusiasts to reduce their impact on the planet while enjoying the winter sport. Here’s some eco-information, as well as money-saving tips:

As detailed on SkiVermont.com, the latest Vermont Ski Areas Energy Savings Impact Report from Efficiency Vermont revealed that 13 state ski areas have completed 668 projects since 2000, including “low-energy snowguns, compressed air right-sizing, lift terminal heater controls, thermal shells and many other systems and improvements.”

Last year, Taos Ski Valley, in New Mexico, treated 245 acres of high mor tality spruce and fir trees to help restore the forest ecosystem and diverted 10,287 pounds of waste from landfill to compost, equaling a CO2 reduction of approximately 3.2 megatons. Park City and Deer Valley, in Utah, have partnered with nearby districts to source power from an 80-megawatt solar farm. Vail Resorts, encompassing more than 40 ski areas, continues its EpicPromise program with the goal of zero net emissions, zero waste to landfills and zero operating impact on land and ecosys tems by 2030 (TheAvantSki.com).

Skiers at Big Sky Resort (BigSkyResort. com), in Montana, can minimize their car bon footprint by offsetting their trip with partner Tradewater, a Chicago company

that facilitates lowering greenhouse gas emissions. All of the resort’s lift opera tions have been running carbon-free since March 2020, and ongoing efficiency proj ects include upgrading hotel thermostats and increasing the use of solar power.

Wear sustainable brands. Patagonia, The North Face and Cotopaxi are some of the brands that make ski jackets from recycled materials. Also, instead of buying new, con sider patching up an old jacket if it has a tear.

Take a pass. Many individual ski resorts and associations offer lift ticket pass es. Tips on making the best choice for individual or family needs can be found at SkiMag.com. It’s a popular trend: The National Ski Areas Association (nsaa.org) reports season passes now make up more than half of all lift ticket sales.

Group together. Gather family and friends in one car. Also, local ski clubs, sporting goods retailers and parks and rec reation departments often organize group trips by chartering buses and arranging for discounted lift tickets. Warm-weather ski clubs arrange for flights to ski resorts. Making new friends along the way is a nice bonus.

Leave a clean path. Don’t leave any plastic water or sports drink containers or power bar wrappers on the snow.

Gorilla/AdobeStock.com

NOVEMBER 2022 daily & ongoing

All calendar events for the December 2022 issue must be received by November 10 and adhere to our guidelines. To submit, visit https://www. naturalawakeningsnj.com/pages/calendar-listings or email kathy@NaturalAwakeningsNJ.com for submission form.

TUESDAY, NOVEMBER 1

Palo Santo Meditative Breathwork 7-8:30pm. Join the Niyama Tribe for a fabulous exploration of breathwork, movement and the medicinal benefits of using pure Palo Santo in your home practice. $40. Niyama Yoga Shala Roseland, 161 Eagle Rock Avenue, Roseland. For information call 973-500-2939 or email niyamayogastudio@ gmail.com. NiyamaYogaShala.com.

Roseland One Year Anniversary Celebration with Life Vine Wines 8:30pm. Roseland One Year Anniversary Celebration with Life Vine Wines – 8:30pm. Follows 7pm workshop. Join the Niyama Tribe and our favorite wine company, Life Vine, for a celebratory wine tasting event. Free. Niyama Yoga Shalas, 161 Eagle Rock Avenue, Roseland. For information call 973-5002939 or email niyamayogastudio@gmail. com. NiyamaYogaShala.com.

WEDNESDAY, NOVEMBER 2

Change Your Life with Hypnosis – 6:309:30pm. Barry Wolfson of Hypnosis Counsel ing Center, leads three one-hour sessions. Take any or all for tools to help you change your life for the better. Stop Smoking with Hypnosis – 6:30-7:30pm. Lose Weight with Hypnosis – 7:30-8:30pm. Better Sleep with Hypnosis – 8:30-9:30pm. $60 each session. Fair Lawn High School, 14-00 Berdan Ave, Fair Lawn For information, contact Barry at 908-303-7767 or barry@hypnosiscounselingcenter.com. HypnosisCounselingCenter.com.

THURSDAY, NOVEMBER 3

Soul Shamanism 201 7pm on Thursdays. 101 was an introduction, and 201 completes the training. Learning to move through any blocks into wholeness, health, happiness, truth, beauty, and light allows your entire life to transform into perfect alignment. In this class, you will join more fully with your timeless self and know more clearly about your life and soul purpose. We explore new dimensions of us in various realms and find our true nature divine, with solutions always available. $395/$425. Be The Medicine, 247 North Road, Chester. For information, call 973647-2500, email Janet@BeTheMedicine.com or visit BetheMedicine.com.

FRIDAY, NOVEMBER 4

Roseland Live Drum & Fluid Yoga Flow 6-7pm. Join international percussionist

Chuck Wood and Nicole Zornitzer, founder of Niyama Yoga Shalas for a live drum/fluid flow vinyasa class. We will mindfully move to the beat of live drumming. All levels welcome! $25. Niyama Yoga Shala Roseland, 161 Eagle Rock Avenue, Roseland. For information call 973-500-2939 or email niyamayogastudio@ gmail.com. NiyamaYogaShala.com.

Floating Crystal Singing Bowl Sound Bath 7:30-8:30pm. On the first Friday of each month, float on a tapestry of the vibration of Crystal Singing Bowls and Earth Gong, weightless and completely relaxed in a silk hammock, while the sounds resonate around your whole body. No experience in yoga or meditation is required. Led by Ruth Ratliff. $45. Honor Yoga Washington, 25 E. Washington Ave., Washington. For more information call 908-533-1057 and visit Washington.HonorYoga.com/Workshops.

TUESDAY, NOVEMBER 15

Life Vine Wine Tasting Event 6:45pm. Join the Niyama Tribe and our favorite wine company, Life Vine, for a wine tasting event. $22. Niyama Yoga Studios, 270 Sparta Ave, Ste 202, Sparta Township. For information call 973-500-2939 or email niyamayogastudio@gmail.com. NiyamaYogaShala.com.

THURSDAY, NOVEMBER 17

Sound Bath – 6pm. Come relax and receive the therapeutic benefits of sacred sound with the Niyama Tribe as we enter a new season and release what no longer serves us. $55. Niyama Yoga Shalas, 161 Eagle Rock Avenue, Roseland. For information call 973-500-2939 or email niyamayogastudio@ gmail.com. NiyamaYogaShala.com.

plan ahead

THURSDAY, DECEMBER 1

Yoga Nidra Gong Bath – 7pm. Join Niyama Tribe for a Yoga Nidra (guided meditation) and Gong Bath Event. Requires no experience and will encourage complete relations and integration of the powerful tools of Yoga Nidra and gentle vibrational power of the gong. All levels welcome. Bring a blanket/ pillow. $44. Niyama Yoga Shalas, 161 Eagle Rock Avenue, Roseland. For information call 973-500-2939 or email niyamayogastudio@ gmail.com. NiyamaYogaShala.com.

ongoing wednesday

Quiet the Monkey Mind – 7-9pm. 2nd Wed. Learn to be in charge of your mind instead of your mind running you—achieve a calm mind and peaceful heart as we release anxiety, fear, memories, current challenges, and resolve issues. $60 per night $60 or prepay $200 for the series. Audio recording and notes if you miss a class. Be The Medicine (Online In-Person-Sessions-ClassesRetreats), 247 North Road, Chester. 973647-2500. BeTheMedicine.com.

thursday

Manifest It with Vision Journey Meditation 7-8:15pm; Virtual. Shamanic meditation for goal setting and goal getting. Join “Natural Intuition Now” author Sensei Victoria Whitfield for weekly shamanic vision journey meditation-based manifesting circles on Zoom. Be #VISIONARY! $20. For information, call 732-903-8573, and register now at StrategicMeditation.com.

Soul Shamanism 201 7pm on Thursdays. 101 was an introduction, and 201 completes the training. Learning to move through any blocks into wholeness, health, happiness, truth, beauty, and light allows your entire life to transform into perfect alignment. $395/$425. Be The Medicine, 247 North Road, Chester. For information, call 973647-2500, email Janet@BeTheMedicine. com or visit BetheMedicine.com.

Self Awareness is the Key to Ascension 3rd Thurs.; 7-9pm; In person or Zoom. This interactive workshop carries the intention of assisting participants in their personal evolutionary process. Each workshop includes Healing Meditations, Ascension Techniques and Soul Psychology. Facilitated by Debbie Carcuffe. $25. Portal of Healing, 50 Main St., Top Flr., Chester. For information, visit PortalOfHealing.com.

Intuitive Development Circle – 2 nd & 4 th Thurs; 7-9pm. On-going interactive workshop series, Maureen will guide you in building your intuitive muscle. Each week focuses on different techniques and development lessons. All levels welcome! $15. Portal of Healing, 50 Main St., Top Flr., Chester. For information, visit PortalOfHealing.com.

coming in the december issue UPLIFTING HUMANITY

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.

METAPHYSICAL SHOP

OFFERINGS: A unique gift shop for the mind, body and soul. Check out our col lection of angels, candles, cards, crys tals, crystal soaps, jewelry, sage, salt lamps, solar wind chimes, tea, t-shirts, tumbled stones and more. Card read ings, classes and workshops available. Metaphysical & Spiritual Bliss, 19A Old Highway 22, Clinton. 908-268-8029.

FB Metaphysical & Spiritual Bliss. Instagram @cmatsen11

North Central New Jersey Community

business directory

Your local source for natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

Join the community! Request our media kit today by emailing Joe@NaturalAwakeningsNJ.com

Dental Holistic

Atlantic Oral Surgery Center

Dr. Justin Ponquinette, DMD, NMD, IBDM 21 N. Gilbert St., Ste 210, Tinton Falls, NJ 732-747-0993

info@atlanticoralsurgery.com AtlanticOralSurgery.com

Acupuncture

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, pages 25.

Bakery/Specialty

Starseed Bakery

Linda Beg

100 Hibernia Avenue, Rockaway 973-957-0500

StarseedBakery@gmail.com StarseedBakery.com

100% gluten-, dairy-, soyand GMO-free retail and wholesale bakery. Available products: artisan breads, custom cakes, pies, cookies, desserts, seasonal, vegan, Paleo, natural sugars, nutfree. See ad, 20.

Bedding - Organic

Hibernate Bedding

80 Morristown Rd, Bernardsville 908-766-5450

HibernateBedding.com

Exclusive collection of Organic and Chemical Free mattresses and accessories. Over 30 years family experience. Come see how easy it is to shop for a mattress. Free delivery, free set up, free removal. See ad, page 2.

Coaching

Law Of Attraction Life Coach

David Scott Bartky, CLOALC 973-444-7301

David@LifeCoachDavid.com

LifeCoachDavid.com

David is a certified and experienced Law of Attraction life coach. His clients all have great success because he teaches them powerful processes and techniques so they can attract what they want, instead of what they don’t want in all areas of life (both materialistically and emotionally). The Law of Attraction is always responding to you, so if you’re ready to say “Yes!” to attracting what you want, and/or improving your life in some way, contact David today. Coaching sessions are held over the phone and the first session is always free.

Colon Hydrotherapy

Living Waters Wellness Center

Ann Ochs • Colon Hydrotherapist

I-ACT Certified, Advanced Level

Certified National Board for Colon Thera py, Body Ecology Diet Certified 26 Elm St, Morristown 973-998-6550 • ColonHealthNJ.com

AnnLivingWaters@aol.com

Ann Ochs has more than 20 years experience as a colon hydrotherapist. She holds an advanced certification from the International Association of Colon Therapists (I-ACT), is certified by the National Board for Colon Hydrotherapy, and is a certified body ecologist. Living Waters offers the Angel of Water®, an advanced colon hydrotherapy system, designed to offer the ultimate in privacy and dignity. Call today Cosmetics – Organic. See ad, page 31.

A compro mised mouth can become a quali ty-of-life issue. We offer methods to pro mote/provide and health while respecting and embracing the body’s ability to heal it self. See ad, page 13.

Education

David Winston’s Center for Herbal Studies

P O Box 417, Riegelsville, PA 18077 908-835-0822 908-835-0824 / fax office@dwherbal.com HerbalStudies.net

Good herbalists treat people, not diseases, and in our pro gram we strive to teach the skills necessary so that each student can accomplish that goal. We focus on differential diagnosis skills, ma teria medica and therapeutics which are es sential to individualize treatment. See ad, page 16.

Enzyme Nutrition

Next Level Healing Of NJ, Inc.

Susan Richter, RN, Nutritionist, CCH, LDHS Denville • 973-586-0626

NextLevelHealing.com

Enzyme nutrition is becoming a sought after therapy for the underlying digestive issues related to autism, auto-immune diseases, chronic pain, skin problems, mood disorders, bowel issues and allergies. The system of analysis is scientific, non-invasive, and based on anatomy and physiology. The methods of correction are foodbased, drug-free, and have no side effects.

Regardless of age or diagnosis, correcting digestion, supporting the immune system, and following guidelines for healthy choices are the backbone of Susan’s successful private practice of 36 years. Call for a gentle approach to healing.

Eye/Vision 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, pages 25

Hair Restoration

The Hair For Life Center, LLC

201-731-3530

TheHairForLifeCenter.com

For over 35 years The Hair For Life Center has been helping women who experience hair loss.In as little as 2 to 3 hours we restore your hair to its natural state safely without using glues or extensions. For more information, visit at TheHairForLifeCenter.com. See ad, page 11.

Healing Through Art

T-Anya Paint

Anna Wasilczyk

17 Ross Rd., Wallington anya@tanyapaint.com

TanyaPaint.com

Paint with T-Anya is a mobile art service that brings a joyous creativity to any social gather ing: birthday parties, retirement parties, fund raising, couples, one-on-one sessions and therapeutic sessions. See ad, page 25.

Holistic Dental Center

Vladimir Gashinsky, DDS 91 Millburn Avenue, Millburn 973-457-4688

HolisticDentalCenterNJ.com

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 ads, pages 3, 17.

Morris, Union,

Holistic Healing Services

Heartmath+

Linda Sercarz Certified Heartmath Coach

Serving North Jersey & surrounding area 973-714-8650 • Sercarz@aol.com

Heartmath+ consists of simple heart-focused, sciencebased meditations. The techniques are designed to change the way your body responds to stress by learning to self-regulate. They create more resilience, coherence, clarity (even in stressful situations), and the capacity to self-regulate. Heartmath+.

Holistic Spa/Wellness Ctr

Quantum Wellness

327 US - 202, Bedminster 973-782-3227

info@quantumwellnessnj.com QuantumWellnessNJ.com

Experience perfect relaxation at our premier spa and wellness center. Modalities include therapeutic massage, acupressure, reiki, cryotherapy and infrared saunas, yoga, floation therapy, workshops and more. See ad, page 7.

Hypnosis/Hypnotherapy

Hypnosis Counseling Center

Barry Wolfson

Offices in Flemington, Princeton, Livingston NJ, and King of Prussia, PA 908-303-7767

HypnosisCounselingCenter.com

Over 35 years of experi ence. We offer traditional counseling methods and the art of hypnotherapy in private and group settings, in person or virtual, for weight loss, stress, smok ing, confidence building, phobias, insomnia, test taking, sports im provement, public speaking, and more. See ad, page 9.

Morris Hypnosis Center

Linda West, BA, ACH

55 Madison Ave, Morristown

973-506-9654

MorrisHypnosisCenter.com

Advanced clinical hypnosis using interactive, personalized techniques; based on a lengthy interview at the first session and dialogues at following sessions. For weight loss, stress/anxiety, smoking, chronic pain, improved performance, trauma, substance use, sleep, fears/phobias, anger, confidence, studying/ memory issues, and more. Self-hypnosis is taught at the first extended session. If you have constraints that you can’t seem to break through, or are overly burdened by negative thoughts or feelings, hypnosis can free you and put you back in charge.

Nutrition Education

Dian’s Wellness Simplified

Dian Freeman, MA, MHHC

Private Nutritional Consultations, Classes, Nutritional Certification Course Morristown, NJ 973-267-4816

• WellnessSimplified.com

For over 17 years, Clinical Nutritionist Dian Freeman has graduated over 800 students through her SixMonth Nutritional Certification Course. Taught twice yearly, the course leads to a certification as a Certified Holistic Health Counselor, CHHC. Private nutritional consultations, Ondamed biofeedback sessions and multiple Electro-Magnetic Energy Healing technologies are available.

Past Life Regression Therapy & Hypnotherapy

Cathy Ludwig, Ed.S., LPC

109 Main St., Suite 1B, Succasunna 201-738-8311

• ludcat@optimum.net

CathyLudwig.com

Do you want to make peace with your past? Self-acceptance and clarity are yours when you determine how the past is influencing the present and when you make conscious choices about the future. As a licensed psychotherapist, Cathy helps you experience healing in all areas of your life. Using the powerful and effective treatments of Past Life Regression Therapy or Hypnotherapy alone or in combination with talk therapy, Cathy helps you develop your full potential, resolve conflict and have more compassion for yourself and others. Call to discuss which treatment option will work best for you. See ad, page 30.

&

“Let no man pull you low enough to hate him.”

- Martin Luther King Jr.

Professional Organizer

Everyday Organizing Solutions by Sherry LLC

Sherry Onweller, Professional Organizer, Life Strategy & Organizing Coach 908-619-4561

SOnweller@aol.com

EverydayOrganizingSolutions.com

Providing sympathetic and nonjudgmental organizing and decluttering services to residential and business clients, also helping adults with ADD to get their physical space and time management in order. Virtual and inperson sessions available. See ad, page 9

Sound Therapy

Ruth Ratliff, Voice/Vibrational Sound Therapist 426 Mount Hermon Rd., Blairstown 908-399-2076 • ruthratliff59@gmail.com RuthRatliff.com

“The medicine of the future will be music and sound.”

Edgar Cayce - Harness the power of sound therapy to access a state of serenity, health and well-being. Transform your life and how you live it. Certified/ Licensed Vibrational Sound Therapist offering in-person and virtual sound therapy sessions for individuals and groups.

Spiritual Healing, Teaching

Be The Medicine

StraightArrow 973-647-2500

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. See ad, page 11

Thermography

Lisa’s Thermography and Wellness

Lisa Mack, CCT, HHC

Thermographer and Holistic Counselor See website for locations in NJ, NY & PA 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 31.

Yoga/Wellness

Niyama Yoga & Wellness Shala

Nicole Zornitzer, Founder 1250 Sussex Turnpike, Randolph 161 Eagle Rock Ave., Roseland 270 Sparta Ave., Upper Lake Mohawk, Sparta 550 SE 6th Ave., Ste. 200K, Delray Bch, FL 973-500-2939

NiyamaYogaShala.com Retreats.NiyamaYogaShala.com

Therapeutic Yoga, Infrared Radiant Heated Yoga, Yin Yoga, Meditation, Barre Fusion, Iyengar Rope Wall, Private Yoga Therapy, Integral Sound Therapy, Reiki Energy Healing, Crystal Healing. Yoga Alliance Accredited training school for RYT 200, 300, Yin Yoga and Meditation.

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