Natural Awakenings South Jersey December 2023 by NASouthJersey

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H E A LT H Y L I V I N G | H E A LT H Y P L A N E T

THE GRACE OF GIVING AND RECEIVING Healing Through Generosity DEEPAK CHOPRA, M.D. The Quantum Body and Achieving Peace

HOLIDAY PARTIES For Every Diet Transforming Your Life with

POSITIVE AFFIRMATIONS

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DECEMBER 2023

Passionate about Your Total Wellness

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

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45 South Main Street in Medford, NJ 08055 609-975-8379 The Center is home to a community of holistic practitioners, services, classes, gatherings, workshops, and The Zen Den on Main.

Offering Services and Classes Focused on Balancing Mind, Body and Spirit Psychic & Healing Fair Sat. 12/16 10a-2p

This December at The Center

Sunday, 12/3: Holiday Spirit Tea with Antonia & April Wednesday, 12/6: Tapping Into Abundance with Kathy Hardies Friday, 12/8: Herkimer Diamond Social with Susan, Fred & April Sunday, 12/10: Mala Making with April Willard from The Zen Den on Main Monday, 12/18: Angel 101 - Arch Angel Raphael with Jay Foster AND A LOT MORE ! Visit TheCenterLifeInBalance.com Reservations Required For Classes and Events - Call 609-975-8379

Happy Holidays! Come in to browse, chat or raise your energy! Wed., 12/6 Your Source For: 5p-8p Women‘s Shopping Largest Selection of Herkimer Diamonds Night on Main St. FREE Oracle Card Reading (1 card) Crystals and Healing Stones with Purchase Incense and Essential Oils Wed., 12/20 5p-8p Jewelry, Candles & Teas Men‘s Shopping Night on Main St. Supplies for Healing Practitioners FREE GIFT WRAPPING! Oracle and Tarot Cards Hours: Tues-Sat 11am - 6pm Art and All Things Metaphysical Sunday Noon - 5pm

Located at 45 South Main Street in Medford, NJ www.TheCenterLifeInBalance.com 609-975-8379

CONTENTS Natural Awakenings South Jersey | December 2023 Issue

Tips and Benefits for Improved Health

TREATING OURSELVES THE GRACE OF GIVING AND RECEIVING Healing Through Generosity

DEEPAK CHOPRA

on the Quantum Body and Achieving Peace

THE POWER OF POSITIVE AFFIRMATIONS AND MINDSET Transforming Your Life

EXPLORING INTERMITTENT FASTING

ENHANCING SLEEP Reducing Stress and Supporting Cognitive Health

THE SKILLS CHILDREN NEED How to Help Kids Thrive Into Adulthood

HOMEMADE PET PLAYTHINGS Easily Crafted Toys and Treats

HOLIDAY PARTIES FOR EVERY DIET

Understanding Where Secondhand Items Go

How to Plan an Inclusive and Safe Feast

TAKING CHARGE OF THE FITNESS JOURNEY

CLOTHING DONATION TIPS

DEPARTMENTS

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HEALTHY LIVING HEALTHY PLANET

SOUTH JERSEY EDITION

FROM THE PUBLISHER Friends,

As we dive into the heartwarming emOwner/Publisher Shae Marcus brace of the holiday season, I hope this Communications Nancy Smith Seigle letter finds you wrapped in the joy and Editors Theresa Archer Sara Gurgen coziness that this time of year brings. Randy Kambic The weather is turning crisp, and the Design & Production Suzzanne M. Siegel air is filled with that distinctive holiday Contributing Writers Martha Kein magic. Stephen Mattia Social Media Manager Rickcresan Angkay Asst Extraordinaire Jhona Cordero

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As you step into stores, you’ll notice the familiar tunes of holiday music, creating an uplifting atmosphere that makes you want to sing along. The aroma of hot cocoa wafts through the air, and visions of a white Christmas dance in our heads. It’s a season that brings a lightness to our mood and a warm feeling to our hearts.

Publisher Shae Marcus and Sarah

Our December issue is dedicated to Uplifting Humanity. Our feature article explores the grace found in the act of giving and receiving, showcasing the healing power of generosity. We are honored to have Deepak Chopra contribute a thought-provoking piece on the quantum body and the path to achieving peace. With the holiday season upon us, we understand the importance of planning gatherings that cater to diverse tastes and preferences. In this issue, the “Holiday Parties for Every Diet” article will help in your planning, ensuring that your celebrations are inclusive and enjoyable for all. For our furry friends, we have delightful ideas in “Homemade Pet Playthings,” because our pets deserve a little holiday cheer, too! And because quality sleep is essential, especially during the busy holiday season, we’ve included some tips for achieving a restful night’s sleep. As we navigate the hustle and bustle of the season, may these stories and tips bring a touch of inspiration, warmth and joy to your holidays. Wishing you a festive season filled with love, laughter and meaningful connections.

Happy Holidays!

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

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| December 2023

NEWS BRIEFS

Rosen Method Bodywork Available at Holistic by Nature

Holiday Specials Abound at Live in Joy Yoga and Wellness

Holistic by Nature, in Hammonton, offers a plethora of healing modalities, including Rosen Method Bodywork, which promotes relaxation and well-being through a unique combination of touch and talk. “Rosen Method Bodywork explores the relationships between muscle tension, the breath and emotions—the connections between mind, body and spirit,” explains Laura Jensen, LMT, E-RYT 500, who offers one-hour sessions at Holistic by Nature. “Some people come to Rosen for help with physical or emotional pain. Others are interested in personal or spiritual growth. Each person has different needs and derives different benefits, but we all long to feel at home and connected with ourselves and others.” Laura Jensen Jensen says her hands will “listen”, making gentle and direct contact with the muscle tension in one’s body. Combined with verbal support, this touch facilitates greater awareness of what a person is feeling physically and emotionally. The safety of the environment promotes relaxation and allows the possibility for suppressed feelings, attitudes and memories to emerge. Gradually, tension releases, opening one to greater ease, emotional freedom and a deeper connection to one’s authentic self.

Live in Joy Yoga and Wellness, in Audubon, is offering a number of specials this holiday season, including: 13 classes for the price of 10, $135; a monthly unlimited pass for just $77; and 20 percent off any gift card of $50 or more. As a bonus, if one purchases any of these specials, they get 50 percent off any workshop of their choosing. In other news, the studio will be hosting new reiki and yoga trainings beginning in the new year. “We are excited about upcoming trainings,” enthuses co-owner and instructor Sharon Plower, E-RYT 500. “The first Angelic Reiki Level 1 and 2 training, held in November, was a huge success. This training will be offered again in the new year, as well as level three and four training.” The 200-hour Transform Yoga Teacher training is scheduled to begin in February, says Plower, who shared this “fun fact”: Most people that take this training don’t intend on teaching. “This is a wonderful program that offers valuable tools and perspectives that nurture an individual’s personal transformation.” Location: 118 W. Merchant St. For more information, visit www.LiveInJoyYoga.com.

Holiday Gift Certificates at Infinite Possibilities

Location: 649 White Horse Pike, Ste. 3. For more information, call 609-666-5205 or visit www.HolisticByNature.org. Great for the holiday gift-giving season, Infinite Possibilities, in Evesham, is offering gift certificates for a variety of modalities. Choose from relaxation in the Energy Enhancement System (EES) Room, detox with Infrared Sauna or a healing massage to simply unwind from tension. Several packages offering additional healing options are available for that someone special or even as a gift to yourself. Infinite Possibilities is open Tuesday through Friday, 10 a.m. to 7 p.m.; Saturday, 10 a.m. to 4 p.m.; and Sunday, 11 a.m. to 3 p.m.

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Location: Greentree Executive Commons, Rte 73 N., 801 Ste. I., Evesham. For appointments and more information, call 856-983-1767 or visit LoveInfinitePossibilities.com. NASouthJersey.com

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| December 2023

HEALTH BRIEFS

APeopleImages.com - Yuri A/shutterstock.com

In a two-part study published in the Journal of Sleep Research, scientists surveyed 1,732 individuals and found that 69 percent use the snooze feature on their morning alarm, and of those people, 60 percent usually or always fall asleep between alarms. Snoozing is more common among younger people and night owls. For those using this feature, drowsiness and shorter sleep is more common. The study also sought to determine the effects of snoozing on 31 habitual snoozers. The first morning, the participants repeatedly hit the button to gain 30 extra minutes, and on the second morning, the participants got up on the first alarm. The researchers reported that 30 minutes of snoozing either improved or did not affect performance on cognitive tests administered directly upon rising, as compared to an abrupt awakening. There were no clear effects from snoozing on cortisol awakening response, morning sleepiness, mood or overnight sleep.

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Red Light Therapy to Reduce Glucose Levels

Hitting the Snooze Button

The U.S. Centers for Disease Control estimates that 37.3 million Americans, or 11.3 percent of the population, have diabetes, which means the body does not produce enough insulin, causing too much blood glucose (sugar) to stay in the bloodstream. Over time, diabetes can cause serious health problems, such as heart disease, vision loss and kidney disease. Researchers from the University of London conducted a study of the effects of red light therapy on blood sugar levels. In the study, 15 participants received 670 nanometers of red light onto approximately 800 square centimeters of their exposed back for 15 minutes. The 15-person control group had the same equipment placed on their back, but the light was not turned on. The result was a significant reduction in blood sugar levels in the group exposed to red light following a glucose intake by the participants. Over a two-hour period following the therapy, maximum glucose spiking was reduced by 5.1 percent. Red light exposure can be used to reduce blood glucose spikes following meals as a safe, non-invasive treatment for diabetes management at home.

Diagnosing Alzheimer’s Using Artificial Intelligence

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According to the Alzheimer’s Association, more than 6 million Americans and their families are living with Alzheimer’s disease. To determine if a person has the disease and rule out other possible causes of cognitive disfunction, doctors use several methods and tools, such as memory and problem-solving tests, biomarker tests and brain scans. Companies and scientists are engaged in harnessing the power of artificial intelligence (AI) to improve diagnosis. Here are three examples. RetiSpec, a Toronto-based medical imaging company, claims to have developed an AI algorithm for its eye scanner that can detect signs of Alzheimer’s 20 years before symptoms develop, as well as Parkinson’s, vascular dementia and amyotrophic lateral sclerosis (ALS). California-based NeuroVision Imaging uses its AI-enhanced retinal imaging system to look for the buildup of certain proteins or blood vessels with a twisted shape, which are both associated with Alzheimer’s disease. Rui Chang, Ph.D., a researcher at the University of Arizona College of Medicine, built an AI model to identify genetic triggers linked to Alzheimer’s, which would otherwise potentially take a decade to identify. His model will be tested in a clinical trial led by PATH Biotech, an AI-powered medical solutions company founded by Chang. 8

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Embrace Winter Wellness with Elderberry Tea As we navigate the hustle and bustle of December, we should consider incorporating elderberry tea into our daily rituals. Whether we are seeking immune support, a remedy for winter ailments, or simply a comforting beverage, this age-old remedy proves to be a delightful and healthful choice during the season of celebrations. Elderberry is renowned for its immune-boosting properties, thanks to its rich content of antioxidants and vitamins. Should the seasonal sniffles catch up with us, elderberry tea comes to our rescue. Its antiviral properties have been known to alleviate symptoms of colds and flu, providing relief from congestion, sore throat and cough. A warm cup becomes our soothing companion on chilly nights. Here are a few other ways to incorporate elderberry into our day.

ELDERBERRY TEA ELIXIR Warm up our December with this delightful elderberry tea elixir. Steep a bag of elderberry tea in hot water, adding a teaspoon of honey, a squeeze of lemon and a dash of cinnamon for extra warmth. Rich in antioxidants, this cozy concoction not only soothes our senses, but also provides a boost to our immune system during the winter months.

ELDERBERRY CHIA PUDDING Create a healthy and delicious treat by infusing our chia pudding with the goodness of elderberry. Mix chia seeds with elderberry tea, allowing them to soak overnight. In the morning, layer the pudding with fresh berries and a drizzle of honey. Not only does this breakfast delight our taste buds, but it also offers a nutritious punch, supporting our well-being throughout the December chill.

ELDERBERRY IMMUNITY BOOST SMOOTHIE Blend together 1 cup of frozen mixed berries, 1 ripe banana, a ½ cup of plain Greek yogurt, 1 Tbsp of elderberry syrup and a handful of spinach. Add a splash of almond milk and ice cubes, blend until smooth. This delicious smoothie not only tantalizes our taste buds, but also packs a powerful immune-boosting punch.

ELDERBERRY AND ORANGE INFUSED WATER Create a refreshing and healthful beverage by infusing water with elderberries and oranges. In a pitcher, combine a handful of elderberries, sliced oranges and a few sprigs of fresh mint. Allow the flavors to meld in the refrigerator for a few hours or overnight. Serve over ice for a hydrating and antioxidant-rich drink. For more information, visit EarthShack in the Amish Market, in Mullica Hill, or visit them online at www.EarthShack.org.

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HEALTH BRIEFS

Floods Linked to Heart and Lung Disease

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According to the Natural Resources Defense Council, floods are the most common natural disasters in the United States. They account for 44 percent of natural disasters worldwide, with 1.81 billion people directly threatened by severe flooding. Global warming and the resulting rise in sea levels and extreme weather events are expected to make the problem worse. An Australian-led study examined deaths associated with floods across 34 countries over a 10-year period. Researchers found that after a flood, the risk of dying increased by 2.6 percent from cardiovascular disease and 4.9 percent from respiratory diseases. The increased mortality risks persisted for up to 50 days for cardiovascular deaths and 60 days for respiratory deaths after the disaster. The researchers called on governments to monitor and protect citizens from the health impacts of flooding for weeks, not just days, after the event.

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Local Food Pantries Need Your Support! Many families are struggling to balance budgets with good nutrition. Your donations of money, healthy food, personal care and cleaning items help area food pantries to serve everyone in our communities.

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Cold Medicine Found Not to Work

A U.S. Food and Drug Administration (FDA) advisory panel voted unanimously that oral phenylephrine was not effective in unblocking sinuses and clearing stuffy noses. The drug has been in use for nearly a century and is an ingredient in more than 200 over-thecounter decongestants. Drug stores have begun removing these products from the shelves. The decision by the FDA was the result of decades of research and an unwavering commitment by two University of Florida pharmacists to remove decongestants from the market that contained an ingredient that was no better than a placebo.

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Embracing elderberry tea in December feels like a cozy wellness hug. Packed with immuneboosting goodness, it’s like a shield against Winter blues. The warm brew not only ﬁghts off snifﬂes, but also brings a dose of antioxidants, helping you stay hearty and vibrant during chilly days. Let the elderberry magic keep you feeling your best this December.

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Please read more on page 9. | December 2023

GLOBAL BRIEFS

Baby-Talking Dolphins In a study published in Proceedings of the National Academy of Sciences, researchers identified the first nonhuman animal mother to use baby talk with their young. Bottlenose dolphin mothers use a higher pitch of their whistles when communicating with their calves. They also employ a signature whistle that functions like a name, and calves learn their names and those of their mother and members of their pod early on. Scientists from Florida’s Sarasota Dolphin Research Program have been recording the whistles of adult female dolphins and their calves for decades. Analysis of the recordings of 19 pairs of mothers and calves found that dolphin mothers produced signature whistles with a significantly higher maximum frequency and wider frequency ranges when they were with their calves than not with them. It is thought that the baby talk enhances a calf’s attention, allowing for bonding with their mother and vocal learning. The research may provide insight into the evolution of vocal learning, a prerequisite for language.

Experts say that reducing emissions won’t be enough to reach international goals for limiting global warming. It will require the removal of billions of tons of carbon dioxide from the air each year. There are a growing number of startups working on the issue with dollars generated from the carbon credit market. Here are three examples. Seattle-based Lithos Carbon is spreading ground-up basalt on the soil. When rainwater mixes with the basalt, it traps CO2 as bicarbonate, which eventually flows to the ocean where it is stored for millions of years. Lithos buys basalt dust, a mining byproduct from quarries, and pays farmers to spread it instead of lime. Through this method, they expect to remove 20,000 tons of CO2 in 2023 while improving crop yields. The nonprofit research organization Carbon to Sea Initiative is funding an experiment to see if modifying the ocean’s alkalinity could be an effective way to remove CO2. The team believes that increasing the alkalinity will convert CO2 already in the ocean into stable bicarbonate and carbonate molecules that sink to the bottom and, in turn, allow the water to absorb more CO2 from the air. Experiments are underway off the coast of Massachusetts. Much more work is needed to make it scalable and safe, as the alkalinity enhancement may pose risks to marine life. Living Carbon, a California-based biotechnology company, has genetically modified poplar trees with pumpkin and green algae genes to make them grow faster. The trees absorb CO2 and turn it into wood at an increased rate. Pumpkins and green algae have genes that make the process of photosynthesis more efficient. In the greenhouse, the modified trees grew 53 percent faster than their natural counterparts. Trees have been planted outdoors to see if they produce similar results. Only female trees that don’t produce pollen are used to reduce the potential reproduction of trees with the altered genes. 12

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Oldest Wooden Structure A study in the journal Nature reports the discovery of a wooden structure dating back 476,000 years near Kalambo Falls, in Zambia. The structure predates the evolution of Homo sapiens by more than 120,000 years. Archaeologists found two preserved interlocking logs joined side-to-side by an intentionally cut notch. Tool marks were found on both logs, along with a collection of wooden tools. The study authors believe that the logs may have been used to build a raised platform, walkway or foundation for a dwelling in an area subject to periodic flooding. The discovery challenges the view that Stone Age hominini were nomadic. To estimate the age of the logs and tools, the team used luminescence dating techniques that roughly calculate the last time minerals in the sand surrounding the items were exposed to sunlight. Alberto Loyo/shutterstock.com

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Getting Creative to Battle Global Warming

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California Bans Food Additives

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Looking For Support During Pregnancy, Labor and Postpartum?

California is the first state to ban the sale of four food additives linked to potential health issues even though they are permitted by the U.S. Food and Drug Administration (FDA). The law will be enforced beginning in 2027. Already banned by the European Union and other countries, the four culprits are red dye No. 3, potassium bromate, brominated vegetable oil and propylparaben, which are used in some brands of orange soda, icing, hamburger rolls, candies and processed foods. Red dye No. 3, which is derived from petroleum, makes medicines and foods bright red. The FDA already bans it from cosmetics because studies show that high doses cause cancer in lab animals. Potassium bromate, used to improve the texture of baked goods, has also been linked to cancer in lab animals. Brominated vegetable oil in citrus drinks has been tied to behavioral and reproductive issues in lab animals, among other issues. Propylparaben is a cosmetic and food preservative that is believed to be an endocrine disruptor.

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Keeping Holiday Parties Green Although the holidays are a season of joy, an estimated 2.9 billion pounds of extra trash is generated each year from items such as wrapping paper, food waste, packaging, returns and decorations. Let’s make this holiday season a time to remember that sustainability and fun can go hand in hand.

SEND DIGITAL INVITATIONS. Save paper and reduce waste by embracing the digital era and sending electronic invitations. Online platforms offer stylish and customizable options for spreading holiday cheer while minimizing the environmental impact.

CHOOSE SUSTAINABLE DECOR. Instead of buying disposable party decorations, opt for reusable and eco-friendly alternatives. Consider using natural elements, such as pine cones, branches and leaves, to create a rustic and festive atmosphere. Repurpose items from around the home, like mason jars or old wine bottles, and turn them into beautiful candle holders or festive centerpieces.

WRAP DIFFERENTLY. Landfills add 2.3 million pounds of wrapping paper every year. Consider reusing old gift 14

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wrap or upcycling newspaper, maps or magazine pages. For a longer lasting option, invest in cloth wrappings. Remember to throw wrapping paper in the recycling bin as long as it doesn’t contain metallic, glitter or velvet elements.

CHOOSE LOCAL AND SEASONAL INGREDIENTS. By opting for locally sourced, organic produce, we support local farmers and reduce the carbon footprint associated with long-distance transportation. Additionally, selecting ingredients that are in season ensures freshness and flavor.

EMBRACE REUSABLE TABLEWARE. Ditch the disposable plastic plates and cutlery and choose biodegradable or compostable alternatives. If there isn’t enough regular tableware for each guest, mix and match or borrow some from a neighbor.

CONSERVE ENERGY. Turn down the thermostat a few degrees to save energy. If it’s chilly outside, encourage guests to bring their own sweaters or blankets. Make use of natural light during the day and switch to energy-efficient LED

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ECO TIP

light bulbs when the sun goes down.

PREPARE A ZERO-WASTE MENU. Plan the holiday menu carefully to avoid over-purchasing or overcooking. Ask guests to bring reusable containers for leftovers, which can be transformed into delicious new dishes or donated to food banks to help those in need.

COMPOST. Instead of throwing food scraps into the trash, composting reduces landfill waste and creates nutrient-rich soil. Be sure to provide clearly marked recycling and compost bins to make it easy for guests to dispose of their waste properly.

GIVE SUSTAINABLE PARTY FAVORS. Instead of traditional party favors that often go unused or end up in the trash, consider giving guests eco-friendly gifts. Reusable BPA-free water bottles, organic seeds or handmade products from local artisans will spread guilt-free cheer. Not only are these gifts more meaningful, they also serve as a reminder of the importance of sustainability.

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Address the

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| December 2023

INSPIRATION

2024

NATURAL AWAKENINGS’ EDITORIAL CALENDAR

JANUARY HEALTH & WELLNESS FEATURE: AGING GRACEFULLY PLUS: ALZHEIMER’S DISEASE FEBRUARY HEART-HEALTHY LIFESTYLE FEATURE: ORAL HEALTH FOR HEALTHY HEART PLUS: BREATHWORK FOR STRESS REDUCTION MARCH FOOD & NUTRITION FEATURE: PLANT-BASED HEALING PLUS: COLON HEALTH

TREATING OURSELVES

APRIL ECO-TRAVEL FEATURE: N. AMERICAN ECO-ADVENTURES PLUS: PARKINSON’S DISEASE MAY WOMEN’S WELLNESS FEATURE: HORMONAL HEALTH JOURNEY PLUS: LYME DISEASE JUNE MEN’S HEALTH FEATURE: MENTAL HEALTH FOR MEN PLUS: VEGAN FITNESS JULY KEEPING IT COOL FEATURE: EATING SEASONALLY PLUS: SKIN-SAFE SUMMER AUGUST FINDING YOUR TRIBE FEATURE: THE POWER OF COMMUNITY PLUS: KIDS’ SPORTS SAFETY SEPTEMBER EMOTIONAL HEALING FEATURE: TRAUMA & ADDICTION RECOVERY PLUS: YOGA FOR RECOVERY OCTOBER WHOLE BODY ALIGNMENT FEATURE: CHIROPRACTIC & BODYWORK PLUS: BREAST HEALTH NOVEMBER GRATEFUL AGING FEATURE: BECOMING A WISE ELDER PLUS: FOOD CELEBRATIONS DECEMBER RECONNECT & REJUVENATE FEATURE: THE GIFT OF SELF CARE PLUS: THE PLACEBO EFFECT

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by Marlaina Donato For many of us, this time of year is a whirlwind of well-meaning obligations, and we struggle to hold onto the intended joy of the season. Somewhere between the office holiday party and making a toast on New Year’s Eve, it is easy to lose sight of the magic because we lose sight of ourselves. During this hour of stillness when nature slows down to restore life force in the very roots, we can make a conscious decision to give back to ourselves by honoring our energy reserves. Being more realistic with our finances and not seeking an escape from holiday stress through overindulgence are holy choices we can make. Deciding not to spread ourselves too thin swaps exhausting multitasking for authenticity and the pleasure of being in the present moment. Redefining priorities without misplaced guilt allows us to give others our undiluted presence. As the winter solstice nears and another chapter concludes, how much lighter might we feel if we bless ourselves with the soul-necessity of inner peace? How many beautiful memories might we store up as spiritual nourishment for the journey ahead? Just as the solstice kicks off a bit more daylight as we inch toward spring, tending to our own roots not only

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makes us stronger but also ensures a future harvest from which everyone around us can benefit.

IDEAS FOR A MORE BALANCED SEASON n Host a fun, potluck gathering instead of doing all the cooking. n Say “No” to an event and spend that time with someone that doesn’t have family or holiday plans. n Instead of a tangible gift, write a heartfelt letter to a loved one and lavishly decorate the paper and envelope. n Choose a morning to sleep in late or make yourself a delicious breakfast. n Enjoy the unique beauty of winter, pausing to notice a sunset or deepening twilight. n Share treasured stories and memories with a gathering of friends. n Avoid rushing and risk running behind. n Decide to not harbor any regrets. n Abandon perfection. Marlaina Donato is an author, multimedia expressionist and cultivator of women’s wild well-being. Connect at JaguarFlower.art.

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Cultivating Inner Light: Finding Peace in the Holiday Season by Martha Kein

Choose what to let go of to create more peace. Identify any expectations or obligations that may be causing stress or overwhelm. Give oneself permission to release what no longer serves and embrace simplicity and authenticity.

Guided Gratitude Meditation: Find a quiet space, close one’s eyes and take a few deep breaths. Reflect on the blessings and abundance in life. With each inhale, invite gratitude into the heart, and with each exhale, release any tension or stress. Allow this meditation to cultivate a deep sense of gratitude and contentment.

December has arrived, ushering in the joyous and vibrant holiday season. Amidst the hustle and bustle, it’s important to remember to cultivate inner peace and nurture our well-being. This month, let’s explore mindfulness, self-care and the art of finding balance, gratitude and self-compassion in the delightful whirlwind of the holidays. We’ll take a deep breath, exhale any stress and embark on a journey of cultivating inner light. The holiday season is a time of celebration, love and connection. However, it can also bring added responsibilities, expectations and the pressure to create perfect moments. It’s essential to prioritize self-care and carve out moments of stillness in the excitement. By nurturing ourselves, we can cultivate a sense of peace and harmony that radiates from within. Let’s begin by embracing mindfulness—the practice of being fully present in the moment. Mindfulness allows us to savor the magic of the holiday season and find solace in the midst of chaos. Here are some self-reflection prompts to cultivate mindfulness during this special time: Consider what the holiday season means. Take a moment to reflect on the deeper meaning behind the traditions, gatherings and celebrations. Connect with one’s values and intentions, and allow them to guide actions and choices. Find balance in the busyness. Consider what activities and commitments truly align with one’s well-being and joy. Prioritize those that nourish the soul and create space for rest and rejuvenation. 18

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Gentle Yoga Practice: Engage in gentle yoga sequences that bring balance and relaxation to our body and mind. Move through poses such as Child’s Pose, CatCow and Forward Fold. Let one’s breath be a guide, allowing each movement to be a loving expression of self-care and gratitude. Digital Detox: Disconnect from technology for a designated period each day. Create a sacred space free from distractions and engage in activities that nourish the soul such as reading, journaling or simply being in nature. This digital detox will help to reconnect with oneself and the present moment. In the spirit of giving, it’s important to remember that self-compassion is an essential ingredient in our holiday recipe. Be gentle with oneself and release the need for perfection. Allow imperfections to be part of the beauty and authenticity of the season. Here’s a gentle reminder for self-compassion:

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Alongside mindfulness, self-care is crucial during this season of giving. It’s a beautiful opportunity to nourish ourselves and show compassion to our bodies, minds and spirits. Here are some self-care practices to embrace:

Embrace Imperfections: Embrace the imperfections that arise during the holiday season. Let go of any self-judgment or comparison and instead, celebrate the unique moments and connections that make this time special. Practice Self-Kindness: Treat oneself with the same kindness and compassion that’s extended to others. Nurture oneself through self-care practices, affirmations and acts of self-love. Remember, we are deserving of care and kindness, especially during this season of giving. Set Boundaries: Be mindful of one’s energy and emotional capacity. Learn to say no to commitments or activities that do not align with one’s well-being. Setting boundaries allows for protection of our own peace and honor our needs. The true essence of the holidays lies in the moments of connection, love and gratitude. Embrace mindfulness, prioritize self-care and cultivate self-compassion. By nurturing our inner light, we can shine brightly and radiate joy, love and peace to those around us. May our holiday season be filled with moments of stillness, laughter and heartfelt connections. We deserve a holiday season that nourishes our souls and leaves us with a heart overflowing with gratitude and peace.

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THE GRACE OF GIVING AND RECEIVING

HEALING THROUGH GENEROSITY

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by Carrie Jackson

In today’s fast-paced world, where self-interest often takes precedence, the capacity for generosity can make a huge impact. Giving and supporting others fosters a more openhearted society, paving the way for greater connection and unity. A study published in Applied Psychology: Health and Well-Being shows that gratitude can increase self-esteem and long-term well-being, leading to greater fulfillment in myriad areas of life. In this season of giving (and throughout the year), gratitude can help shift perspectives on everyday circumstances and remind us of what really matters. Stories of people supporting one another through their generosity can move and inspire us to make every day a little brighter.

FACILITATING HEALTH CARE Gratitude is often felt the most by those that have been helped through a loss or trauma. When her young adult son was afflicted with devastating ulcerative colitis, Phyllis Johnson remembers feeling desperate and frustrated by traditional medicine practitioners unable to help. “Watching a loved one suffer is the most helpless and isolating feeling,” she recalls. Her son finally found relief after introducing complementary and integrative therapies, and Johnson set out to help others that were not so fortunate. “If I didn’t have the cash, I don’t know what we would have done,” Johnson remarks, acknowledging her privilege. In 2013, she founded eFundYourHealth.org, a South Carolina-based nonprofit, to encourage and support community giving when conventional health care and health insurance are inadequate. “We pull from a team of passionate experts in the integrative and alternative health community who want to change the world,” she explains. 20

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Patients apply for grants for the care they need that is not covered by insurance. They are required to raise a minimum of $500 on their own, and eFundYourHealth. org connects with donors to meet the rest. According to Johnson, this model of people helping each other benefits everyone, including donors, patients and healthcare providers. “The patients are able to receive the often essential care they need and deserve to heal, and the donors and practitioners are making a vital difference in someone else’s life. The sense of gratitude connects everyone and heightens the healing process,” she says. Johnson identifies with the desperation of family members that would do anything to help their loved ones and says that serving others is the only option for her. “When someone you care about is suffering, not being able to make them better is excruciating. Once you’ve been through a traumatic experience, it builds a fire within you. Turning that into empowerment becomes part of your calling, and you are driven to ensure that others don’t have to go through the same thing,” she asserts.

FEEDING THE HUNGRY Generosity is often shared by the very people that have been on the receiving end. For Frieda Holly, experiencing homelessness changed her perspective and ignited a desire to help others. More than three decades ago, the Chicago resident was forced to move her family out of their apartment when her youngest son tested positive for lead poisoning. Unable to find housing on such short notice, Holly lived for six months with her children in a nearby shelter and was transformed by the experience.

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“It was not what I expected,” she remembers. “They treated us with extreme kindness, and I had never felt so loved and taken care of, especially in such a down moment. When we moved out, I wanted to share that feeling and generosity with others.” Holly began collecting food from nearby pantries and making soup for the community out of her new home. What started as providing a meal to a few people quickly grew into a bustling soup kitchen. Today, Frieda’s Place has been a cornerstone in the community for 35 years. “A soup kitchen is different from a pantry, because a warm meal touches people’s heart and soul. I put a little love into every meal and make my guests feel special,” she muses. Some of her guests are regulars, others come by once or twice, and everyone is welcome at her table. While Holly runs the kitchen on her own, she is never alone. “Volunteers from the community stop by all the time to help out. Every day that we’re open, people drop off clothing, toiletries and other essential items,” she says. Much of the food is donated from nonprofits, such as the Chicago Greater Food Depository, and businesses, such as Trader Joe’s, and Holly makes do with whatever she’s given. “Most days, I wake up not knowing what I’m serving that day, but it always works out, and my guests are always grateful for a hot meal,” says Holly. “People come to Frieda’s Place for more than just the food; they are craving emotional attention and connection. If I can give them more love or even just listen, it’s a spark in their day that may have ripple effects.”

LEVERAGING ART FOR POSITIVE OUTCOME Ruth Westreich never thought she would become a philanthropist. The California native grew up in poverty as a young caregiver for her ill mother. When a generous employer from a teenage job funded her college tuition, she was inspired to pay it forward. Westreich set out to help anyone she could by sharing her time, attention and financial resources.

A passion for the arts set the groundwork for The Westreich Foundation, primarily funded by her affluent husband, who saw how impactful her work could be with the right support. Now in its 20th year, the organization funds programs and individuals at the intersection of art and healing, focusing on the welfare and education of youth, restorative farming and organic agriculture, scientific research and independent investigative journalism. “Art, science and intergenerational dialogue are inextricably linked, and harnessing them helps move beyond the societal and political entanglements that interfere with overall health,” Westreich explains. “We fund a lot of early adopters with big ideas that need investigating. We are especially interested in highlighting the dangers that need to be exposed in things like PFAS [per- and polyfluoroalkyl substances] and other chemicals that are harmful to the overall health of the planet.” The Westreich Foundation helped fund the nonprofits, scientific research and journalists that eventually uncovered the dangers of Monsanto’s weedkiller RoundUp. A painter herself, Westreich is deeply moved by the power of the arts in healing, and the foundation combines thought-provoking art, activism and philanthropy to engage and unite people. “By supporting and elevating these passionate groups, we are encouraged that their work will result in an exponential impact that can be scaled for dramatic changes in human and planetary health,” she asserts. “Gratitude emanates between our donors and our recipients. They are incredibly grateful for the support, and I am equally grateful to be able to give. More than the money, it’s the relationships that make us all feel the richest. I believe in the law of attraction and know in my heart that the more you give, the more you get back.”

SPREADING HOLISTIC HOPE AND GRATITUDE When Suzan Walter co-founded the Amer-

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ican Holistic Health Association (AHHA), her knowledge and understanding of holistic health was limited. The businesswoman and parent of two children had no intention of entering the health world, but her life changed course when a close friend was diagnosed with cancer and given two weeks to live. “During my grief, I read Bernie Siegel’s book Love, Medicine & Miracles and learned about terminally ill patients who took control of their illnesses and extended their lives beyond medical predictions,” she recalls, adding that her friend with cancer came to believe that he would recover. He accepted treatment and lived another two months. According to Walter, when he stopped believing, the treatments stopped working, and he died. Seeing firsthand the power that positivity could have in healing, Walter committed to learning more about holistic wellness and eventually founded AHHA, a free, online clearinghouse of resources and articles to support active self-care and healthy lifestyle changes. “We encourage the powerful, whole-person approach to health care that integrates physical, mental, emotional and spiritual well-being. We are connecting and empowering holistic warriors with the resources to help them heal and a community to help support them,” Walter explains. “I am humbled and blessed that by being willing to serve, these opportunities to leave the world a little better have emerged. My friend was asked at the end of his life if there was any meaning he could take away from his suffering, to which he responded, ‘It allowed me to let others in and receive their love.’ Gratitude enabled him to find a gift, even under the most dire circumstances, and that is a beautiful lesson.” In this hectic season, slowing down and helping others can make a world of difference. By nurturing a culture of giving, we can help create a grateful, united community that reflects the values we want to instill. Carrie Jackson is a Chicago-based freelance writer. Connect at CarrieJacksonWrites.com. | December 2023

WISE WORDS

Deepak Chopra

ON THE QUANTUM BODY AND ACHIEVING PEACE

by Kimberly Whittle

How can we modulate our epigenetic activity and restore homeostasis to reduce stress and inflammation?

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Deepak Chopra, M.D., is a pioneer in the field of mind-body medicine and one of the most inspiring philosophers of our time. He is the founder of The Chopra Foundation, a nonprofit dedicated to research on well-being and humanitarianism, and Chopra Global, a health company at the intersection of science and spirituality. Chopra also is a clinical professor of family medicine and public health at the University of California San Diego and serves as a senior scientist with Gallup, Inc. He has authored more than 90 books translated into more than 43 languages, including numerous bestsellers. Chopra collaborated with Jack Tuszynski, Ph.D., a physicist, and Brian Fertig, M.D., an endocrinologist, on his latest book, Quantum Body: The New Science of Living a Longer, Healthier, More Vital Life.

What inspired you to write this book?

What do you mean by the quantum body?

It is a celebration of the most surprising turn in my life. When I was practicing medicine at an exhaustive, hectic pace more than 30 years ago, I started meditating and had a life-changing breakthrough vision of a human body shimmering as a visual image—the quantum mechanical body. I became a writer, and my book, Quantum Healing, gave me my first boost. But at the time, the topic of meditation was considered fringe. Thirty-seven years later, the fringe has moved to the center, and new studies are overturning long-held mainstream medical beliefs. Hence, the time seemed right to take a second bite of the apple.

Our physical body is an activity in consciousness. You experience your body through the five senses. Physical reality is experienced in the field of awareness that is outside of our body, and the field of awareness inside our body is called the interoceptive awareness. Meditation helps us transcend our physical and mental body and takes us to the source of all experience, including the experience of mind and body. Pure consciousness is the source of mindbody and the universe. The causal body is the source of every experience we have; it is your soul and the same thing as your quantum body. Quantum body exists to bring about all the healing needed at every level.

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Mind and body are inseparably one. By increasing our awareness of bodily processes through interoception, we can self-regulate our body. We can do this through meditation, practicing vagal breathing and vagal activation, doing yoga and through movement. The greatest gift of self-awareness is to live with love, truth, beauty and bliss as your goal. Ultimate well-being requires no less.

Why is the quantum model for well-being important, and how do you plan to reach a critical mass of participants? Today, everyone is taking sides and is in conflict because they don’t agree with the perspective of others. As long as you engage in recycling trauma, the trauma leads to inflammation and disease in the body and in mental disorders. We have an inflamed world and will never solve this problem by any one side becoming the victor, because the intergenerational trauma will last for hundreds, if not thousands, of years. This is the history of humanity since we were hunters and gatherers. Now the same tribal mindset spells extinction. We are sleepwalking to extinction unless we wake up. There is no hope for climate change, social and economic justice, racism, prejudice, health or joy. We need to cool down the world’s inflammation by starting with ourselves and creating an ecosystem

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where we can bring peace to our own families, social environment, ecosystem of relationships and communities; then we can reach a critical mass. A lot of people do agree that consciousness is a field and that we can aspire to a more peaceful, just, sustainable, healthier and joyful world. The Chopra Foundation has launched two programs. The Certification in the Soul of Leadership is about how you become a spiritual leader, which I have taught at Kellogg [School of Management at Northwestern University] and Columbia [University] and given talks about at Harvard [University]. We received a grant to offer it free of charge. The other certification, Becoming a Peace as the Way Facilitator, is only $9.99. If you can’t afford it, we give it for free. If you focus on these two things and get the critical mass of people out there, the change we want to see in the world will happen. That you exist should be a perpetual surprise, and you should be full of gratitude for existence itself. That is the most holy and sacred experience that we can have. What I am grateful for is that I exist. Certification courses can be found at cfi. ChopraFoundation.org. To join the Quantum Body book discussion group, visit Chopra QuantumBodyDiscussion.KnoWEwell.com.

Always give without remembering and always receive without forgetting.

Kimberly Whittle is the founder and CEO of KnoWEwell, P.B.C. and the CEO of Natural Awakenings Publishing Corporation.

—Brian Tracy

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THE POWER OF

Positive Affirmations and Mindset TRANSFORMING YOUR LIFE by Shae Marcus

Life has an extraordinary way of responding to the words we choose and the mindset we embrace. We’ve all been there—been caught in the whirlwind of our daily routines and finding ourselves uttering phrases like “I’m so tired” or “I can’t seem to get ahead.” It’s almost as if we inadvertently summon more chaos and exhaustion into our lives. But here’s the beautiful secret: We have the power to change the narrative and create a life filled with positivity, abundance and joy. I recently found myself in that cycle, overwhelmed by the demands of daily life, perpetually chasing order in the midst of chaos. It’s incredible how easily we can become trapped in our own self-limiting beliefs. However, I made a promise to myself to break free from this cycle and em24

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brace a more uplifting mindset. I decided to start my day with a simple yet profound practice—positive affirmations. Gratitude became my anchor. I began by acknowledging and appreciating the full plate that life had served me. The simple act of gratitude can work wonders in shifting our perspective and setting the tone for the day. But it didn’t stop there; I needed more tools to transform my mindset. That’s when I decided to invest in audiobooks. Although I am an avid reader, I wanted something that would be easy for me to dedicate the time to daily. The first audiobook I chose to listen to was Louise Hay’s You Can Heal Your Life. While listening to her soothing words with my eyes closed, I allowed her story of trials and triumphs to wash over me. It was a

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Shae Marcus is publisher of Natural Awakenings South Jersey.

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powerful experience. I realized that these stories about the power of our own selftalk were like a soothing balm for my soul, gradually shifting my mindset from one of lack to one of abundance. I could feel the change happening within me. I moved on to my next audiobook, Gabrielle Bernstein’s The Universe Has Your Back. The daily ritual of listening, whether for just 10 minutes or as long as 30, had become my daily dose of positivity and mindset transformation. I found myself eagerly looking forward to these moments, and they became a sanctuary of inspiration and empowerment in my day. I can’t stress enough how simple it is to incorporate this practice into your life. You can play the audiobook in your car during your commute, or right after waking up, setting a positive tone for the day. You can even listen while folding laundry or during those precious few minutes of solitude. The power of these affirmations to shape your mindset is astonishing. The narrative we tell ourselves has a profound impact on our souls and, ultimately, our lives. When we change our mindset, we open ourselves to a world of possibilities and positivity. The power of positive affirmations is real, and it’s within your reach. Don’t underestimate the profound difference it can make in your life. Embrace the change, and watch as your life transforms into the beautiful, abundant reality you’ve always dreamed of. You have the power to make it happen.

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There is a real magic in enthusiasm. It spells the difference between mediocrity and accomplishment. —Norman Vincent Peale

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| December 2023

CONSCIOUS EATING

Holiday Parties for Every Diet HOW TO PLAN AN INCLUSIVE AND SAFE FEAST

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by Madiha Saeed, M.D.

Inclusivity and respect are at the heart of a memorable and enjoyable experience around the holiday table. “Nothing can spoil a wonderful holiday faster than when your family or friends are unable to enjoy your delicious food,” says Julie Matthews, a certified nutrition consultant and founder of Nourishing Hope. From allergies to religious restrictions and ethical choices, understanding and accommodating guests’ diverse dietary needs is the foundation of a successful gathering. According to the National Health and Nutrition Examination Survey, more than 17 percent of the adult population is on a special diet on any given day. Food Allergy Research and Education reports that 85 million Americans have life-threatening food allergies and intolerances. Plant-based diets are also on the rise, with 5 to 6 percent of Americans identifying as vegetarians.

PREPARATION AND COMMUNICATION With a little creativity and careful planning, the holiday table can offer a diverse and delicious spread that everyone will enjoy. “Communication is an important first step when it comes to accommodating your guests’ dietary needs,” advises Yvonne Maffei, chef and creator of MyHalalKitchen.com. “Speak to them in advance to gain insight into their needs, giving yourself enough time to plan your menu and shop for any unique ingredients you might need.” 26

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“To make sure that guests with specific dietary constraints don’t feel isolated or singled out at the table, try to replicate the same dishes for everyone. It’s also helpful for each dish to be labeled so guests don’t have to ask, particularly if it’s a large gathering or buffet style,” says Maffei. “Prepare as much as possible ahead of time, if not all of it,” says Matthews. “It makes the environment feel more inviting, and you are able to focus on your guests. If other people are bringing dishes, ask them for the recipe ahead of time so that you can inform your guests.”

FOOD ALLERGIES Party hosts need to pay special attention to food allergies, intolerances and sensitivities, which can cause uncomfortable or even life-threatening reactions, including bloating, diarrhea, skin reactions, swelling, breathing difficulties and anaphylactic shock. To prevent cross-contamination and provide peace of mind for guests, designate allergy-friendly cooking utensils, cutting boards and dishes. Here are a few substitutions for the most common offenders. DAIRY: For those with lactose intolerance or a dairy allergy, serve plant-based milks made with almonds, soy or oats. Replace butter with coconut oil, olive oil or plant-based butters. EGGS: Substitute with applesauce, mashed bananas or commercial egg replacers, especially in baking. Tofu is a good alternative for scrambled eggs. PEANUTS: Eliminate the potential for crossover allergies by avoiding other nuts that are processed in the same facilities

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RESTRICTIVE DIETS

as peanuts. Sunflower seed butter, tahini and almond butter are tasty and healthy alternatives in recipes. TREE NUTS: Use sunflower, pumpkin and flax seeds instead of tree nuts. Coconut or dried fruits can add texture and flavor. Roasted chickpeas are a crunchy, nutritious alternative. SEAFOOD: Lean meats, legumes, tofu, seitan, jackfruit and mushrooms can be used as alternatives to fish and shellfish in recipes. Vegan fish substitutes are also available.

Whether for health, weight loss, ethical or religious reasons, guests may be following a specific diet that omits ingredients. To respect and support their needs, here are a few recommended substitutions. VEGAN: Offer recipes made with tofu, lentils and beans as protein sources, and nutritional yeast as a cheese substitute. Replace dairy with plant-based milks. VEGETARIAN: Celebrate the wonders of the plant kingdom with hearty vegetable roasts and scrumptious vegan desserts. PALEO: For this diet that focuses on whole foods, substitute regular flour with almond or coconut flour, and refined sugar with honey or pure maple syrup. KETOGENIC: Common low-carb, high-fat alternatives include non-starchy vegeta-

bles, such as cauliflower, and sweeteners like stevia or erythritol. Low-FODMAP: This diet for people with irritable bowel syndrome eliminates numerous irritants. Garlic-infused oil can be an alternative to fresh garlic, and lactose-free dairy or almond milk can replace regular milk. HALAL: Omit alcohol and pork products. Use meat and poultry that is processed according to Islamic law. Replace alcohol-based flavor extracts with real vanilla beans. KOSHER: Follow the dietary laws of kashrut based on the Torah and the oral tradition. Madiha Saeed is a holistic, functional and integrative doctor in Naperville, Illinois, and director of education for Documenting Hope and KnoWEwell.

GLUTEN: Use flours made with almonds, coconut, rice or buckwheat. Quinoa works well in salads or as a main dish. Cross-contamination is a concern; choose products that are labeled gluten-free. Use gluten-free flour to thicken gravies. SOY: Coconut aminos or tamari can substitute for soy sauce. For recipes that call for tofu, seitan or jackfruit may be used. SESAME: Sunflower or pumpkin seeds and almond butter can replace sesame seeds or tahini in recipes. MUSTARD: Turmeric mixed with a little vinegar can be a suitable alternative in many recipes.

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DATE COOKIES YIELD: 25 COOKIES 3 cups almond flour ½ cup nut butter of choice ½ cup honey 3 eggs 1 tsp baking soda 1 tsp salt 1 tsp cinnamon 1½ cups baking dates, pitted and chopped Preheat oven to 350° F. In a large mixing bowl, combine all the ingredients except the dates until smooth. Line a cookie sheet with unbleached parchment paper. Scoop about a tablespoon of batter and roll into a round ball. In the middle of the ball, press ½ teaspoon of dates into the center, rolling again to surround the dates with cookie dough. Place on a cookie sheet, flattening slightly. Bake for 15 minutes. Remove and let cool before serving.

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ANTI-INFLAMMATORY CHICKEN YIELD: 4 SERVINGS ¼ cup olive oil 1 tsp grated or finely diced fresh garlic 1 tsp grated or finely diced fresh ginger 2 lb chicken, cut into 1-inch pieces 1 tsp turmeric powder ½ tsp salt ¼ tsp cumin powder 1 small tomato, diced Heat oil in a skillet, over medium heat. Add ginger and garlic and cook for one minute. Add the remaining ingredients except the tomatoes and cook for five to six minutes until the chicken is done. Add the tomatoes and cover, simmering until the liquid evaporates. Recipe reprinted with permission of Madiha Saeed, M.D.

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FIT BODY

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Taking Charge of the Fitness Journey

HOW TO FIND MOTIVATION IN 2024 by Cristina Parker, DPT

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WINTER WORKOUTS

One of the most common New Year’s resolutions involves improving health, according to the U.S. Chamber of Commerce. A great way to stay motivated and fulfilled in 2024 is to combine a personal goal for better health with the larger purpose of nourishing our planet and giving back to the community.

EQUIPMENT AND GEAR When planning a fitness routine, consider the sustainability and carbon footprint of the equipment and gear. “There are several greener initiatives you can take, such as utilizing power-generating exercise equipment or reducing paper and packaging waste through purchasing fewer items,” advises Jamie Temple, a healthcare customer-success executive. Many companies are utilizing recycled materials for fitness equipment, such as the 100-percent recycled cork yoga mats by 42 Birds or Iron Company’s line of green fitness equipment, including barbells, medicine balls and weight storage systems made of recycled materials. Purchase exercise clothes from brands that offer clothing made with fair trade and collection practices that include natural and recycled fabrics. Karen Thomas, a doctor of physical therapy and founder of Venture Out Wellness, in Virginia, observes, “Now more than ever in fashion, comfort is being merged with sustainable, high-performance fabrics that offer you a great opportunity to be kind to Planet Earth and your body simultaneously.” 30

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Getting exercise outdoors may require more thought during the winter months. According to the American Heart Association, colder weather constricts the blood vessels, which can decrease blood flow and oxygen. Monitoring symptoms such as shortness of breath, chest pain and dizziness is important during any exercise, but heightened for those exercising outdoors in the cold. Factors such as the weather, the temperature, lack of daylight and chaotic holiday schedules can interfere with the goal of creating a realistic, attainable outdoor workout. Hiking, walking and cycling can still be performed outside in dry conditions with the appropriate clothing, or indoors using an elliptical, treadmill or recumbent bike. Stressing the need for safety when exercising outdoors in the winter, Temple says,“Avoid icy roads and sidewalks; stretch or walk in place to warm up first; protect your eyes and ears; and always wear non-slip shoes.” Alternatively, snow shoeing, cross-country skiing and ice skating can be fun ways to take advantage of the winter and get moving while trying something new. Another consideration when exercising in weather extremes is staying hydrated. Cold weather studies at the University of New Hampshire show an increased risk for dehydration because people don’t feel as thirsty when the weather is cold. Thomas recommends going green while hydrating by eliminating single-use water bottles in favor of a reusable, BPA-free water bottle. TheRoundup.org, an organization dedicated to promoting environmental awareness

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and sustainability, reports, “Every year, 50 billion single-use water bottles are sold in the U.S., the vast majority of which either end up in landfills or add to the 5.25 trillion items of plastic waste already in our oceans.” Virtual fitness classes offer a great way to stay active on a cold, snowy day by combining the cozy convenience of in-home exertion with the guidance of trained professionals. Online platforms, such as YouTube, stream affordable and free sessions in a wide variety of modalities, from low-intensity options like yoga to high-intensity interval training. Some large health insurance companies collaborate with fitness providers to facilitate accessibility. One example is UnitedHealthcare, which offers Apple Fitness+ subscriptions to fully insured members.

COMMUNITY SUPPORT Getting involved in community initiatives is a wonderful way to seek out support and motivation, connect with likeminded individuals and build a health-conscious

community. Stay active during the winter while giving back. Many organizations host activities such as volunteering at the local food bank or home meal delivery programs. Thomas suggests establishing a fitness community to motivate each other and to find ways to reduce the group’s carbon footprint. To cut emissions, walk together or use walking as a warmup and cool down to and from a workout, take mass transit or carpool—with bonus points if the group has access to a hybrid

or electric vehicle. We don’t have to be among the 80 percent of Americans that fail to achieve their New Year’s resolution. Feel well and feel good about achieving better health in the new year. Cristina Parker, a researcher, health content writer, educator and clinician specializing in neurologic disorders, limb-loss rehabilitation and adaptive sports techniques, holds a doctorate in physical therapy.

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HEALING WAYS

EXPLORING INTERMITTENT FASTING TIPS AND BENEFITS FOR IMPROVED HEALTH by Steven Masley, M.D., FAHA, FACN, CNS

n THE WARRIOR DIET involves fasting for 20 hours followed by a four-hour eating window, typically in the evening.

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SELECTING A REGIMEN

Fasting has long played a role in major religions, but we did not begin to understand it from a scientific standpoint until Yoshinori Ohsumi, a Japanese cell biologist, discovered how cells recycle and renew themselves during fasting, for which he was awarded a Nobel Prize in 2016. Since then, multiple clinical trials have proven the health benefits of intermittent fasting (IF).

removes damaged cellular components and promotes cellular renewal and repair.

REGIMEN TYPES n TIME-RESTRICTED FEEDING (TRF) involves limiting the daily eating window to a specific period, typically eight to 10 hours, followed by a fasting period of 14 to 16 hours. This regimen can be followed daily or limited to a few days per week.

HOW INTERMITTENT FASTING WORKS

n ALTERNATE-DAY FASTING involves

IF influences the body’s blood sugar control, energy production, gut bacteria load and hormone levels. When abstaining from food for a period of time, the body begins to rely on fat stores for cellular fuel. This shift in energy metabolism also allows for enhanced autophagy, a process that

n 5:2 DIET entails consuming a normal

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alternating between days of normal caloric intake and days of severe calorie restriction.

diet for five days and restricting calorie intake to 500 to 600 calories on two non-consecutive days.

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All forms of IF have similar health benefits. Each approach has its own merits, and it is crucial to choose the one that aligns with personal goals, lifestyle, fasting tolerance and overall well-being. Before adopting an IF routine, it is important to consult with a healthcare professional. The easiest approach for many people is TRF, where eating stops at 9 p.m., breakfast is limited to coffee or tea without sugar or milk and eating resumes at noon. TRF has been shown to have similar benefits if followed every day or even just three days per week. Fasting for a minimum of 12 hours provides some benefits, but a fasting period of 15 hours or more often yields greater benefits. The best fasting hours depend on an individual’s work schedule and goals. Some individuals may find it more convenient to begin their fast in the evening and skip breakfast, while others prefer to omit dinner and have an early lunch, thus extending their overnight fast. The most critical factor is finding a pattern that can be maintained consistently.

BENEFITS OF INTERMITTENT FASTING Intermittent fasting has been associated with numerous health benefits, including enhanced cognitive performance, weight loss, reduced cardiovascular risk factors and better blood sugar control.

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A study published in Cell Metabolism suggests that IF might correct circadian rhythm disruptions, which are believed to play a role in the progression of Alzheimer’s disease. The researchers found that IF improves memory and reduces the accumulation of fibrous amyloid proteins in the brain. Other studies have also found that IF enhances memory, attention, brain processing speed and cognitive function. Multiple randomized clinical trials have shown that intermittent fasting is effective for modest weight loss, varying from five to 15 pounds, as well as reductions in waist circumference, body mass index and cardiometabolic risk factors. IF is a safe dietary option to improve several markers of cardiometabolic health. A meta-analysis of 130 randomized clinical trials of subjects following all forms of IF showed improvements in insulin sensitivity, plus improvements in weight, cholesterol profiles, fasting blood sugar levels and blood pressure control. These findings suggest that IF is effective in helping to prevent heart disease. An article in the Journal of Restorative Medicine highlighted the potential benefits of IF in preventing and treating cancer, although more research is needed. The authors noted that IF can promote recycling of cells, enhance DNA repair in normal cells, improve cell regeneration in tissues and protect against the toxic effects of chemotherapy.

SAFETY AND OTHER CONSIDERATIONS Intermittent fasting is generally considered safe for most healthy individuals. However, young children, pregnant or breastfeeding women, and individuals with epilepsy, a history of eating disorders and those taking medications that can lower blood sugar levels should exercise caution or avoid fasting altogether. While intermittent fasting can offer numerous benefits, some individuals may experience increased hunger and food

cravings, poor sleep quality, an excessive drop in blood sugar levels in individuals prone to hypoglycemia and adverse effects on hormonal balance, especially for women that are menstruating. Steven Masley is a physician, nutritionist, trained chef, clinical professor at the University of South Florida and creator of health programs for public television. He is the author of The 30-Day Heart Tune-Up. Learn more at DrMasley.com.

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Along with sleep and stress support, it can help protect our brains from damage caused by oxidative stress and inflammation, and bolster cognitive function, improving memory, focus and concentration.

COMMON PROBLEMS WITH MELATONIN SUPPLEMENTATION CAN BE:

Enhancing Sleep

Reducing Stress and Supporting Cognitive Health Sleep is often referred to as the “foundation of health” because of its profound impact on virtually every aspect of our well-being. Further, many health experts refer to sleep as the most important aspect of human health. The quality and quantity of sleep we get each night plays a crucial role in maintaining optimal physical, mental and emotional health. Unfortunately, America’s sleep quality is on the decline due to aging, weight gain, stress, diet, chronic diseases and other factors. Those that have difficulty experi-

encing consistent sleep, consider a sleep supplement that uses a combination of natural, plant-based ingredients and is melatonin-free. The right mixture of ingredients will provide a comprehensive approach to better sleep, decreased stress and neurological protection. It will reduce stress, promote relaxation and encourage the body to produce melatonin and serotonin naturally, helping boost our natural ability to handle stress, allowing relaxation, better sleep and greater energy during the day.

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Headache, dizziness, nausea, vivid nightmares, irritability over time, can cause weakness in the pineal gland (organ that releases melatonin). Melatonin production that occurs naturally in our body (like most hormones) is on a feedback loop/timer mechanism. When supplementing with it, the pineal gland will begin to naturally produce less melatonin on its own

RECOMMENDED NATURAL PLANT-BASED INGREDIENTS: L-theanine An amino acid that promotes relaxation. Possesses antioxidant properties that help combat oxidative stress. Gamma-Aminobutyric Acid (GABA) Promotes relaxation and helps increase natural production of melatonin. 5-Hydroxytryptophan (5-HTP) Derived from tryptophan (essential amino acid), helps naturally raise serotonin levels and can have a positive impact on mood and emotional well-being. Magnesium bisglycinate A mineral that is a form of magnesium, able to cross the blood-brain barrier, allowing it to help regulate mood and cognitive function. Magnolia bark An herb used for centuries in traditional medicine for its stress-reducing and calming properties. Possesses anti-inflammatory and neuroprotective qualities.

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Ashwagandha An adaptogenic herb that helps the body adapt to stress. Valerian root An herb also used for centuries as a natural sleep remedy and reduce anxiety. Lemon balm Reduces stress-related symptoms and promotes better sleep. Apigenin A flavonoid, naturally found in plants, like chamomile, promotes sleep and stress reduction. It has antioxidant and anti-inflammatory properties.

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HEALTHY KIDS

The Skills Children Need

HOW TO HELP KIDS THRIVE INTO ADULTHOOD

FOSTERING SKILL DEVELOPMENT “Character skills should be intentionally taught and reinforced throughout a child’s educational journey,” says Ronald Bubnowski, an elementary school principal and Boy Scouts of America leader in New Jersey. “When we teach kids character skills, we are investing in the future generation of change-makers and leaders who will make this world a better place.” Character skills contribute to moral and ethical growth and help equip children to face the challenges of the world with confidence and integrity. Life skills are acquired gradually, starting from a very young age. As soon as children start interacting with their environment, they begin to develop fundamental skills. According to Laura 36

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Skills learned at a young age are pivotal in shaping the development of children. As parents, educators and caregivers, we want them to develop into well-rounded, successful adults. Beyond academic knowledge, there are essential character and life skills that they need to master to help them grow into responsible, empathetic and resilient individuals.

Markham, a clinical psychologist and founder of Aha! Parenting, “Children are never too young to learn life skills.” For example, when a comforting parent tends to a crying baby, the baby learns to trust the people in their world and that they are worthy of being cared for. This is a building block for self-confidence. Life skills are not a one-size-fits-all concept. The skills that are most important for children to learn differ depending on their age and stage of development. When they are around 6 to 12 months old, a child can roll, sit, pull up to stand, crawl, vocalize, suck their fingers or pacifier, and hold and study a toy. This is an appropriate time to allow a child to learn how to self-regulate, an important skill for all ages. A good place to practice is during naps and at bedtime. Don’t be surprised that a child lets out only a few cries and then soothes themself to sleep. Teaching toddlers life skills is about role modeling; they learn by example. Some key life skills to teach during these years include feeding oneself, brushing teeth, following directions, washing hands, using the bathroom independently, manners and communicating needs and feelings. By age 3, children start to socialize and make attempts to please others. Most skills acquired at this age come from socializing with other kids their age, whether that’s with siblings, at day care, nursery school, mommy-and-me groups or at the park. They should develop empathy and cooperation. As they begin to explore the world around them unassisted, it is essential to focus on developing basic skills that allow them to feel independent and capable. Some key life skills to teach children during early childhood include tying their shoelaces, dressing themselves, cleaning up their toys and managing simple conflicts with siblings. As children move through elementary school, character development expands as part of the development of their identity. They learn more complex skills, such as

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by Jennifer Zethner, RN, MS, CPNP

time management, decision making, the importance of respecting others’ opinions and peaceful conflict resolution.

CREATING A LEARNING ENVIRONMENT Teaching life and character skills to children requires a multifaceted approach involving guidance, practice and positive reinforcement. It is crucial to create a supportive environment that encourages them to explore and learn through hands-on experiences. Here are some effective strategies:

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n Use storytelling and play. Engaging children in storytelling and play activities can make the process of learning life and character skills more enjoyable and memorable. Through storytelling, children can learn valuable lessons and understand the importance of various skills in different situations.

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children to make decisions and solve problems on their own fosters independence and critical thinking. By providing guidance and support, adults can empower children to become more self-reliant. “Giving children a safe and supportive environment in which to fail and learn is part of the process, too,” says Bubnowski. Visit HealthyChildren.org from the American Academy of Pediatrics and Tinyurl.com/LearnTheSignsActEarly from the U.S. Centers for Disease Control for tools and tips at every stage of a child’s development. Jennifer Zethner is a certified pediatric nurse practitioner and founder of Simply Pediatrics in Northport, New York.

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NATURAL PET

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HOMEMADE PET PLAYTHINGS EASILY CRAFTED TOYS AND TREATS by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN

RECYCLED T-SHIRT TUG TOY Dogs love a good game of tug-o-war, and this project is a simple way to repurpose old T-shirts. Using scissors, cut a garment into thin strips and braid them together tightly. Tie a knot at each end and enjoy a fun and safe exercise toy.

CATNIP TOYS Make catnip toys a feline friend will love with a few pieces of felt, some cotton stuffing or shredded pieces of old clothes, and catnip. First, cut the felt into small shapes like birds or fish. Next, sew two sides together, leaving a small opening. Sprinkle one tablespoon of catnip over the stuffing, fill the toy and sew up the opening.

Debbie Martin/shutterstock.com

FELINE SCRATCHING POST

As pet guardians, we know the joy of spoiling our beloved furry and feathered friends with toys, treats and accessories. While such diversions can offer hours of fun and bonding, some storebought items can pose dangers, including choking hazards, intestinal blockage and damage, or exposure to harmful toxins used in plastics. Safer, non-toxic options can be handcrafted using items found around the home. By recycling materials and avoiding the packaging that comes with store-bought items, do-it-yourself toys and accessories are more eco-friendly and sustainable. Guardians can even involve their pet friends in a DIY project as a way to spend quality time together, have fun and foster a stronger bond. Here are a few ideas. 38

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Scratching is an essential behavior for cats, but commercial scratch posts can be expensive. Instead, create one using recycled materials like cardboard or leftover carpet. Cut the material into a long rectangular shape and wrap it tightly around a sturdy base, such as a wooden post or pole. Rub the material with catnip and watch the kitties scratch to their hearts’ content.

RABBIT CASTLE For rabbits, consider converting a cardboard box into a cozy manor. First, cut doors and windows into the box and make sure the edges are smooth to avoid injury. Place a soft blanket or cushion as flooring to create a comfortable space for the bunny. Add some tunnels made from cardboard and watch them have fun exploring their new hideaway home.

PET BANDANA This project is a bit more time intensive, but the result is worth it. To create a stylish pet bandana, simply cut fabric into a triangle shape, hem the edges and add a snap or tie to secure it around the pet’s neck. Personalize it by embroidering the pet’s name or a fun design.

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BIRDSEED ORNAMENTS For avian lovers, birdseed ornaments in the yard are a fun and easy project that can involve the whole family. First, prepare unflavored gelatin in a bowl following the instructions on the package. Add a tablespoon of corn syrup for each package of gelatin used. Stir birdseed into the gelatin mixture until the liquid disappears. Place the mixture in the refrigerator for about ten minutes or until it firms up. Fill cookie cutters with the seed mixture, press down firmly and insert a two-inch piece of a straw near the top of the ornament. Refrigerate overnight. Gently remove the ornaments from the cookie cutters and replace the straw with a string. These homemade feeders will nourish neighborhood birds during the winter months when food is scarce.

CAT TEASER Cats love string. Unfortunately, playing with a piece of string, yarn or ribbon can lead to life-threatening complications, as they can become entangled in a cat’s intestine. A homemade cat wand allows them to chase, bat and chew without risk. Cut cotton, leather, sisal or hemp into strips about one foot long. Glue the strips of material one piece at a time to the end of a 12-inch wooden dowel or metal tube. Continue adding the material strips to the end of the rod until there are four or five layers. Tie a piece of material around the rod next to the last layer and tightly wrap it around the ends of the other strands to keep everything in place. End with a knot and a dab of glue, if necessary.

SOCK TOYS Make an inexpensive, washable ball using those mismatched socks that seem to magically appear at the end of the laundry. Stuff a long sock with three other socks and tightly tie it off to make a solid ball. Another option is to braid several socks and tie them together at either end to create a durable rope. Ruth Roberts is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.

Saving one dog will not change the world, but surely for that one dog, the world will change forever. – Karen Davison

YOUR BEST FRIEND AWAITS!

Weekly adoption events Every Saturday at the Mt Laurel Petsmart Voorhees Animal Orphanage www.vaonj.org/ Animal Welfare Association www.awanj.org Burlington County Animal Shelter co.burlington.nj.us Homeward Bound Pet Adoption homewardboundnj.org Animal Adoption Center aacnj.org

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Burlington County Animal Alliance of New Jersey (BCAA of NJ) is a network of fosters. All animals are taken care of in our own homes.

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GREEN LIVING

than 700,000 tons of used clothing every year, with most going to Latin America and Africa. The remaining donations are either recycled into new textiles or repurposed as industrial rags, home insulation or stuffing for upholstered furniture and car seats.

Clothing Donation Tips UNDERSTANDING WHERE SECONDHAND ITEMS GO

DONATING TIPS

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by Kelcie Ottoes

Donating clothes feels good because we expect it to help someone else. More than 70 percent of the global population wears secondhand clothing. These purchases can extend the life of the garment, reduce textile waste and ameliorate the clothing industry’s impact on the environment. However, not all donations get a second home.

WHAT HAPPENS TO USED CLOTHING In the United States, 85 percent of textile products are discarded and end up in an incinerator or landfill. The U.S. Environmental Protection Agency estimates that Americans create 16 million tons of textile waste every year. Globally, the textile industry accounts for 10 percent of global greenhouse gas emissions. 40

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The remaining 15 percent of used clothing passes through charities, salvage buyers, recycling facilities and sometimes other countries before it reaches the end of its life. Understanding what happens to donated clothing and making intentional, quality donations can increase the odds of it finding its way to somebody’s closet. The journey for donated clothes depends on its condition and where it was donated. The National Institute of Standards and Technology estimates that 20 percent of donations are directly sold at thrift and charity outlets. Once it hits the racks, the donated clothing has a couple of weeks to a few months to sell before it is taken to salvage buyers. Of the remaining 80 percent of donated clothing, the largest portion is exported for reuse or resale. The U.S. exports more

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Before donating to an organization, assess the quality of the item. “The rise in fast fashion means that consumers are choosing to purchase a higher volume of clothing overall, meaning more is ending up in donation bins,” says Erin Houston, co-founder of WearWell, an ethical and sustainable marketplace for clothing and other goods. “But because fast fashion pieces are notoriously poorly constructed, that item that was worn only a few times might only last the next person a couple of wears before it begins to fall apart.” If the piece is fast fashion, consider donating it directly to a textile recycler, provided it is not made of synthetic fibers. Otherwise, try to find a new home for the unwanted piece first. Host a clothing swap or post on a local buy-nothing page to find neighbors that need the items. Look for entities that specify where the donated item will be redistributed. “With organizations like I Support The Girls [ISTG], a donor knows exactly where their donations are going,” says Dana Marlowe, ISTG founder and executive director. “We can handle the quality control ourselves and ensure that as little as possible ends up as waste or is recycled improperly. As a hyper-focused nonprofit that narrows in on gently used bras of all kinds, we don’t have to sort through every clothing and product type under the sun.” If there isn’t a hyper-specific donation center for an item, consider one of the following options:

Understanding what happens to donated clothing and making intentional, quality donations can increase the odds of it finding its way to somebody’s closet.

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n LOCAL THRIFT STORES AND SECONDHAND SHOPS resell gently used, wearable items. n ANIMAL SHELTERS take blankets, sheets and towels for kennels. n WOMEN’S SHELTERS accept gently used items, especially professional attire. n SCHOOLS need children’s jackets, hats, gloves and pants. n HOMELESS SHELTERS AND CHURCHES hold clothing drives to fulfill community needs. n VINTAGE STORES are ideal for items that are simply outdated. n NATIONAL ORGANIZATIONS like Goodwill or Salvation Army resell donations. Most donation centers have guidelines to ensure they can use or redistribute the items. While dropping off clothes, don’t forget to browse the racks and buy an item or two to support the outlet. Avoid roadside bins and overseas donations. These are often textile recycling companies that pose as charitable organizations, and wearable clothes are downcycled into rags, rather than re-worn. Clothes sent overseas are often resold at bargain prices, but potentially at the cost of local manufacturers. Imported used clothing can also be a local environmental burden. In Ghana, the world’s largest importer of secondhand clothing, an estimated 40 percent is considered unsellable, and 70 percent of those items are illegally dumped, resulting in environmental damage to rivers and seas. Certain items shouldn’t be donated and may need to be recycled or thrown out, such as clothing with tears, stains, odor, mold or dirt, as well as, for sanitary reasons, underwear, socks and worn-out shoes. Kelcie Ottoes is a writer for sustainable businesses and contributor to Natural Awakenings.

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| December 2023

SOUTH JERSEY’S

CALENDAR OF EVENTS

Email Publisher@NASouthJersey.com for guidelines. We advise confirming in advance directly with the business or organization. FRIDAY, DECEMBER 1

Holiday Winter Wonderland – 10am-3pm. Rancocas Woods, 118 Creek Rd, Mt Laurel. RancocasWoodsEventsNShops.com. Holiday Chocolate Walk: Bordentown City – 5:30-8:30pm. Indulge in a chocolatey adventure as you wander through our charming historic town, exploring the participating businesses that offer divine chocolate treats. $8. Pick up your passport at ICON Boutique, 204 Farnsworth Ave, Bordentown. Tinyurl.com/yc6sp4mp.

SATURDAY, DECEMBER 2

AngelicEnergetics Practitioner Training – Dec 2-3. 9:30am-5pm. With Kathy Milano. Learn an Archangelic Energy Healing method incorporating WholeHearted Energy Psychology and Divine Light transmissions. Empowers self-healing, enhancing intuition, Angelic communication, spiritual evolution. Personal use: $188 single day. Practitioner training (weekend, practicum, monthly supervision): $444. Soul Sanctuary, 110 Marter Ave, Ste 206, Moorestown. 856-778-1981. Details: KathyMilano.com. Christmas Farm Day – 10am-3pm. Visit the farm where we make our goat milk soaps and meet the goats. Will have our products along with other locally homemade vendors selling their goods and more fun activities. Free. The Grazing Goat Tabernacle, 42 Wicklow Dr, Tabernacle Twp. GrazingGoatSoap.com. Christmas in the Village – 11am-4pm. Crafting, artists vendors, Candy Cane Trail Hike, wagon rides, pictures with Santa, hot chocolate bar, museum tours and more. Free. Whitesbog Preservation Trust, 120 W Whites Bogs Rd, #34, Browns Mills. 609-893-4646. Whitesbog.org. 2nd Holiday Bazaar: Glasstown Brewing Company – 11am-5pm. Find some unique gifts and shop from local craft vendors, enjoy some live music, and some delicious food and tasty beverages. 10 Peterson St, Millville. GlasstownBrewery.com. African Drumming Class – 11:30am-1pm. With Tom Reischer’s African Drumming class. Experience the power of sound and the beautiful rhythms. No experience required; all welcome. $35. Excitari Wellness Center, 30 Jackson Rd, Ste D101, Medford. Register: 856-885-2990 or Vagaro.com/excitariwellnesscenter/classes.

South Jersey Edition

Green Trading Post – Dec 2-3. 12-4pm. Offers merchandise and memberships from local non-profit organizations. Also features local artists and local authors whose work arises from or focuses on the Pine Barrens. Pinelands Preservation Alliance, 17 Pemberton Rd, Southampton. PinelandsAlliance.org. Dickens Festival – 4:30-9pm. Main Street in Medford will be transformed into a quaint winter wonderland, featuring holiday festivities galore with an old-time flair. Free admission and parking. Main Street Merchants of Historic Medford Village, 14 Coates St, Medford. MainStreetMedford.com.

SUNDAY, DECEMBER 3

Holiday Spirit Tea – 12-2pm. With Antonia Anastasia and April Willard. Embrace the warmth of the holiday season by calling on spirit with love, light and a cup of tea. Enjoy a premium selection of teas from The Zen Den on Main, scones and other light fare. Antonia will channel messages from loved ones who’ve crossed over and your angels. Seating limited. $54. The Center, Life in Balance, 45 S Main St, Medford. 609-975-8379. TheCenterLifeInBalance@gmail.com. Pawliday Winter Wonderland 2023 – 124pm. Santa and Grinch photos for pets and the whole family, Holiday sho-pping, games and activities, food trucks, and much more. Animal Welfare Association, 509 Centennial Blvd, Voorhees. 856-424-2288. awanj.org. DIY Essential Oils Roller Workshop – 1-3pm. With Josie. Join us for this DIY workshop to create your own essential oil rollers. $28 includes 2 rollers. Live In Joy Yoga & Wellness, 118 W Merchant St, Audubon. LiveInJoyYoga.com.

TUESDAY, DECEMBER 5

Stressbusters Available 24/7: Tap Holiday Stress Away – 6:30-8:30pm. Learn how tapping vital energy points on the body can release anxiety, boost the immune system and renew confidence. Elsie will teach these stressbusters available to you 24/7. $75. Infinite Possibilities Center, 801 Rte 73, Greentree Executive Commons, Evesham. 856-983-1767. LoveInfinitePossibilities.com.

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FRIDAY, DECEMBER 8

Gallery Reading with International Medium Rich Braconi – 6:30-8:30pm. Connect with family, loved ones and friends who have passed. Rich’s unique abilities allow him to relay deep spiritual messages of personal guidance, insight and love from loved ones in Spirit. No guarantee that everyone will receive a message. $50. Excitari Wellness Center, 30 Jackson Rd, Ste D101, Medford. Register: 856-885-2990 or Vagaro.com/excitariwellnesscenter/classes. Herkimer Diamond Holiday Social – 7-9pm. Celebrate Herkimer diamonds by discovering how these crystals can illuminate your life. Herkimers are the most powerful of all quartz crystals. Features a free raffle ticket, with registration, for Herkimer Diamond, Gift Certificate for 30-min reading, also a workshop on Crystal Gazing, sweets table, and 20% off all herks. $44. The Center, Life in Balance, 45 S Main St, Medford. 609-975-8379. TheCenterLifeInBalance@gmail.com. Pull Up to the Table – 8-9:30pm. A safe place where women trying to learn, grow, and go can come together. We meet monthly with specific topics or as an open forum. 37 Clementon Rd, Berlin. More info: Tinyurl.com/d3xxremd.

SATURDAY, DECEMBER 9

Lake Worth Cleanup – 10am-12pm. Help us preserve natural habitats. Lake Worth, Lindenwold. Register: SJLandWater.org.

SUNDAY, DECEMBER 10

Munalome Sound Healing Meditation – 11:30am-1pm. A peaceful and unique blend of live musical song performance mixed with sound healing from acoustic guitars, singing to crystal bowls, handpan, didgeridoo and more. $35. Excitari Wellness Center, 30 Jackson Rd, Ste D101, Medford. Register: 856-885-2990 or Vagaro.com/excitariwellnesscenter/classes. Scrooge Musical – 2pm & 7pm. With the Skits & Giggles Traveling Theatre Company. This musical rendition of Charles Dickens’ classic tale of Ebenezer Scrooge is a heartfelt story sure to lift your spirits and rekindle the joys of the holiday season. $25/ online, $30/at door. Laurita Winery, 85 Archertown Rd, New Egypt. 609-752-0200. LauritaWinery.com.

TUESDAY, DECEMBER 12

Young at Heart Series – 1-2:30pm. Ages 55+. Meet the center’s resident animals, learn about other local species, and explore hands-on materials. Optional 30-to 45-minute guided stroll on our easier trails. Free. Rancocas Nature Center, 794 Rancocas Rd, Westampton. 609-261-2495. RancocasNatureCenter.org.

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SATURDAY, DECEMBER 16

Santa Quest – 12-3pm. Bring your imagination and join us for our annual fun-filled holiday treat and self-guided adventure as we look for signs of Santa along the trails. Rancocas Nature Center, 794 Rancocas Rd, Westampton. 609-261-2495. RancocasNatureCenter.org.

SUNDAY, DECEMBER 17

Blueberry Jam – 11am-2pm. Come out and listen to the Blueberry Jam at the Barrel Factory and shop the General Store. Whitesbog Preservation Trust, 120 W Whites Bogs Rd, #34, Browns Mills. 609-893-4646. Whitesbog.org.

THURSDAY, DECEMBER 21

Winter Solstice Night Hike – 6-8pm. Celebrate with us by enjoying a campfire with marshmallow roasting and a hike along our trails under the moon light. $15/adult, $10/ child. Woodford Cedar Run Wildlife Refuge, 4 Sawmill Rd, Medford. Registration required: 856-983-3329 or CedarRun.org.

SATURDAY, DECEMBER 23

Moonlight Walk – 7-9pm. Join an experienced guide for a night walk in the pines. $5/member, $10/nonmember. Whitesbog Preservation Trust, 120 W Whites Bogs Rd, #34, Browns Mills. 609-893-4646. Whitesbog.org.

PLAN AHEAD MONDAY, JANUARY 1

First Day Night Hike – 4:30-6pm. First Day Hikes are part of a nationwide initiative led by America’s State Parks to encourage people to get outdoors. $15/adult, $10/child. Woodford Cedar Run Wildlife Refuge, 4 Sawmill Rd, Medford. Registration required: 856-983-3329 or CedarRun.org.

FRIDAY, FEBRUARY 2

SAVE THE DATE Yoga Cape May Holistic Yoga Retreat – Feb 2-4. “Listening with our Hearts.” Deepen your experience with yoga and meditation. This retreat can help you connect deep within yourself to discover your true self and allow you to find your own path to wholeness. Experience various styles of yoga and meditation. All levels. $299 all-inclusive. Marianist Retreat Center, Cape May Point. Info, Karen: 609-827-8886 or KBosna28@yahoo.com. YogaCapeMay.com.

ONGOING

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can help you access the resources you need for help in staying healthy and happy!

For Rent

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CLASSIFIEDS OFFICE SPACE AVAILABLE – Integrative Physician looking to share their office space in Voorheers. 856-669-9118.

MONDAY

Space Available

Monthly Meditation/Mini-Workshop – 6:30-8pm. 1st Mon. An open invitation to those who are interested in exploring meditation, energy education/topics and reiki. No experience necessary. $15. The Center, Life in Balance, 45 S Main St, Medford. Pre-registration required: 609-975-8379 or TheCenterLifeInBalance.com.

FLEX OFFICE SPACE AVAILABLE – For health and holistic wellness practitioners. Newly renovated. For info: 856885-2990. NEWLY RENOVATED MEDFORD OFFICE SPACE AVAILABLE – 200-1,200 sq ft. For info: 856-885-2990.

TUESDAY Healing Session in the Energy Enhancement Room– Tues-Sat. 10am-4pm. With Elsie Kerns. Relax in the zero-gravity chair and enjoy deep relaxation and rejuvenation for the body, mind and spirit. Elsie combines 30+ yrs in the healing arts to assist your personal transformation. Infinite Possibilities Center, 801 Rte 73, Greentree Executive Commons, Evesham. 609-744-6787. LoveInfinitePossibilities.com. Mindful Movement and Sound Healing – 7:30-8:30pm. With Angela. Live In Joy Yoga & Wellness, 118 W Merchant St, Audubon. LiveInJoyYoga.com.

WEDNESDAY Midweek Meditation – 12-12:10pm. Also Fri. The focus of this meditation is love. Each week we will raise the love vibration personally and globally. Treat yourself to a mid-day refresher. Free. The Center, Life in Balance, 45 S Main St, Medford. 609-9758379. TheCenterLifeInBalance.com. Hump-Day Hikes – 2-3:30pm. Select Wednesdays thru Feb. Join us for a brisk guided hike in nature and view the weekto-week changes as the natural world comes alive. Inclement weather cancels. Free. Rancocas Nature Center, 794 Rancocas Rd, Westampton. 609-261-2495. RancocasNatureCenter.org.

FRIDAY Mommy & Me Breakfast & Class – 9-11am. 1st Fri. Music and movement class with Miss Nikki and Miss Jenn from Nikki Jay Voice Studios. After class The Pop Shop will provide a lite buffet breakfast. $35. The Pop Shop, 729 Haddon Ave, Collingswood. Register: ThePopShopusa.com.

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Midweek Meditation – 12-12:10pm. Also Wed. The focus of this meditation is peace. Each week we will raise the love vibration personally and globally. Treat yourself to a mid-day refresher. Free. The Center, Life in Balance, 45 S Main St, Medford. 609-9758379. TheCenterLifeInBalance.com.

SATURDAY Walking Group – 9am. 1st Sat. With Michelle, Teeming Health Wellness Studio. Walking group at one of our local county parks. For more info & location: Meetup. com/Healthy-Mount-Holly. Yoga Mobility – 9am. Yoga Mobility is something very different from traditional yoga. It takes the best of many different forms of movement to create a flow within our body. Perfect for seniors and people who are physically disabled. 1st class free; $10/class. Barrel Factory at Whitesbog Historic Farm and Village, 120 W Whites Bogs Rd, Browns Mills. Whitesbog.org. Psychic & Healing Fair – 10am-2pm. 3rd Sat. The fair offers different avenues to healing. Be able to have an intuitive/psychic reading, a reiki session, energy healing or lie on the BioMat. $30/20 mins. A variety of 20-min free talks offered. The BioMat incorporates amethyst crystals, far infrared heat and negative ions to help the body heal and relax. Walk-ins welcome and encouraged. The Center, Life in Balance, 45 S Main St, Medford. 609-975-8379. TheCenterLifeInBalance.com. Volunteer Service Day – 10am-3pm. 1st Sat. Volunteer in outdoor or indoor projects in the village. Whitesbog Preservation Trust, 120 W Whites Bogs Rd, #34, Browns Mills. 609-893-4646. Whitesbog.org.

| December 2023

SOUTH JERSEY’S

COMMUNITY RESOURCE GUIDE

Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email NASouthJersey@gmail.com to request our media kit.

Alternative and Complementary Medicine MARK JAMES BARTISS, MD

Institute for Complementary & Alternative Medicine 24 Nautilus Dr, Ste 3, Manahawkin 609-978-9002 504 Hamburg Tpk, Ste 202, Wayne 973-790-6363 639 Stokes Rd, Se 202, Medford 609-654-5900 ICAMBartissMD.com Dr. Bartiss is both conventionally and holistically trained, giving patients the best of both worlds and the freedom to choose. ICAM’s HEART Program addresses the body’s basic needs in terms of hormone rejuvenation to include adrenal, thyroid, sex and growth hormones as well as the essential neurotransmitters. As an active and founding member of the American Association of Ozonotherapists, Dr. Bartiss is an expert in various forms of bio-oxidative therapies that include ozone, hydrogen peroxide, ultraviolet phototherapy and high-dose vitamin C. These and other powerful therapies are offered by only a few hundred medical practitioners throughout the country.

Ancestral Energy and Pranic Healing DANA REYNOLDS-MARNICHE, Ph.D.

Shaman-based Qi Channeler, Clairvoyant and Teacher Mount Meru Holistic Earth Power Healing 856-993-1786 MtMeruHolistic.com/healing-testimonials Highly trained with 35 yrs experience in mind-body healing, I utilize Korean Chunsu, a 5,000-yrold therapeutic practice, involving the channeling of balanced Heaven-Earth cosmic qi energy to release negative ancestral patterns from the body and mind. Rapidly restores well-being, addresses anxiety, depression, treats hormonal, immune system and chakra imbalances, alleviates physical pain, rejuvenates body cells and clears toxins. Over time, a prevalence of harmony in one’s home and work environment and the ability to manifest abundance and protection become our natural state of being.

Nutritional Wellness Center 1 Cinnaminson Ave, Ste 206 Palmyra, NJ 08065 856-499-2160 NutritionalWellnessNJ.com

DR. CAMILLE SEMPLE-DALY, DO

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

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

MARK JAMES BARTISS, MD

Awareness Coaching MARYANN PINO MILLER, M.Ed.

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

DR. SEAN C. INSELBERG, DAC, MSC, CNS

Bio-Identical Hormone Restoration Therapy

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

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

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

Volunteers don’t necessarily have the time; they just have the heart. —Elizabeth Andrew

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Support the Small Businesses that Advertise in NASJ

Food Sensitivity Testing

Chiropractor HARMONIOUS HEALINGS HOLISTIC HEALTHCARE

30 Jackson Rd, D207 Medford, NJ 08055 856-359-6005 DrKevinG.com

Optimize your human potential holistically: functional neurology & kinesiology, stress release & neuro-emotional technique, structure & posture improvement with advanced biostructural correction, biophysics body optimizer.

Counseling and Yoga Therapy ONE LIFE COUNSELING AND YOGA THERAPY

DeAnn Mishler 609-744-9445 Therapy.DeAnnMishler@comcast.net DeAnn is warm and grounded; clinical theory is based on attachment and solution focused. She offers a holistic and mindfulness-based approach to therapy to help clients free themselves and live the life they deserve. As a yoga therapist, DeAnn uses yoga to reconnect the mind and body to release the central nervous system from holding past physical and emotional pain that has been stored in the body.

GO WITH YOUR GUT TESTING

609-202-8188 GoWithYourGutTesting.com

The Alcat test is world-renowned and validated by Yale. It determines the cause of inflammation for those with autoimmune, IBS, rashes, infertility and unexplained illnesses. We arrange your blood draw. Get results in 8-10 days. Coaching session included.

Functional Medicine CHARLOTTE NUSSBAUM, MD

Medford Functional Medicine 107 Jamestown Ct, Medford 609-969-4844 MedfordFunctionalMedicine.com

Board-certified pediatrician and internist Charlotte Nussbaum is a founder of Medford Functional Medicine where we partner with people of all ages to reclaim your health.

Healing Modalities NATURAL HEALTH IMPROVEMENT CENTER OF SOUTH JERSEY

1020 Kings Hwy. N., Ste 110 Cherry Hill, NJ 856-667-6805 • NHICSouthJersey.com

Energy for Healing INFINITE POSSIBILITIES CENTER LLC

801 Rte 73, Ste I, Evesham, NJ 08053 856-983-1767 Elsie@LoveInfinitePossibilities.com LoveInfinitePossibilities.com

The Energy Enhancement System (EESystem) generates multiple bio-active life-enhancing energy fields, including “scalar waves” which allow cell regeneration, improve immune function, provide relief from pain, detoxify the body, elevate moods, and assist in balancing the right and left brain hemispheres. The custom-installed system generates morphogenic energy fields that can promote healing. The EESystem has been recognized at dozens of medical, scientific and professional conferences around the world. This environmentally and ecologically safe system is used by individuals, doctors and therapists as well as Wellness Centers and Meditation Centers to improve human development and psychological well-being. EESystem combines body, mind, spirit and science to help you achieve peak performance and reach higher states of health, consciousness and self-actualization. The future is here!

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

Health Counseling LIESHA GETSON, BCTT, HHC

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

Liesha Getson is a Board-Certified Thermographic Technician, Holistic Health Counselor, a Reiki Master and Energy Practitioner. Liesha is a founding partner of Health Through Awareness, in Marlton, a cooperative wellness center that provides a variety of alternative services to facilitate healthy living including nutrition and lifestyle counseling, reiki, thermography, infrared detoxification and biopuncture.

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Hypnotherapy DR. JAIME FELDMAN, DCH

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

Integrative/Holistic Medicine DR. STEVEN HORVITZ

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

PHILIP GETSON, DO

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

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Integrative Medicine/ Holistic Pain Management

Numerologist

POLINA KARMAZIN, MD

Numerologist & Empowerment Coach 609-417-4526 TraciRosenberg@gmail.com SoulTalkWithTraci.com

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

Intuitive Healing SUSAN COSTANTINO DRUMMOND RM, INTUITIVE MEDIUM

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

TRACI ROSENBERG, MA

Join the region’s leading numerologist as you discover your life’s purpose. Encoded in your name and birth date are your lessons, talents and desires. Traci will help you realize your full potential.

Outdoor Recreation & Pinelands Preservation PINELANDS ADVENTURES

1005 Atsion Rd, Shamong, NJ 08088 609-268-0189 PinelandsAdventures.org A nonprofit initiative of Pinelands Preservation Alliance. Recreational activities include guided/unguided river paddling, camping, hiking and small group history and ecology forest tours.

Physical Therapy

Medical Skincare and Cosmetics

DR. ASHA PANDEY-SMITH, PT, DPT

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

SoulRise Physical Therapy, LLC 912 W Kings Hwy, Haddon Heights, NJ, 08035 856-433-4008 Info@SoulRisePT.com SoulRisePT.com

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

Limited by pain? Trouble getting around? Lacking confidence and motivation to accomplish your goals? Be in charge of your health, be your own hero. At SoulRise Physical Therapy, you will be empowered to live the life you want by being the driver of your own health and wellness. We specialize in combining health and spirituality to provide the most well-rounded experience. We treat all orthopedic conditions, with special focus on women’s health and maternal wellness prenatal through post-partum. Book a free consultation today.

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

I am a great admirer of mystery and magic. Look at this life—all mystery and magic.

Reiki DR. JOCELYN FLAY, DAC

Nutritional Wellness Center 1 Cinnaminson Ave, Ste 206 Palmyra, NJ 08065 856-499-2160 NutritionalWellnessNJ.com Open to the flow of reiki that is before you and experience the divine life force energy that is innate to all of us. You can heal, grow, process trauma, change your beliefs, create new experiences, and shift into a life that you love, and reiki can guide you. Individual reiki sessions and reiki courses are provided at the Nutritional Wellness Center.

Sexual Dysfunction DR. CAMILLE SEMPLE-DALY, DO

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

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

Spiritual Wellness BETH O’BRIEN

Spiritual Healing Through Guidance The Center Life in Balance, 45 N Main St, Medford On Angels Wings, 110 Creek Rd, Mt Laurel BethOB67@yahoo.com Beth, a psychic/medium, can give you spiritual and intuitive guidance from your loved ones. Beth is also a Reiki Master and an ordained minister to officiate your wedding. She also is a paranormal investigator and does private and public homes. She also does house blessings and cleansing.

—Harry Houdini

South South Jersey JerseyEdition Edition

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Wellness Center EXCITARI WELLNESS CENTER

30 Jackson Rd, D101, Medford ExcitariWellness.com

A full-service holistic wellness center offering everything from yoga to integrative osteopathic physician services and sound healing to psychic wellness reading and more.

WHITE HAWK HOLISTIC WELLNESS CENTER

Jennifer Armento, Homeopath PHOM, Clinical Herbalist Tabernacle, NJ 732-778-5023 WhiteHawkHolistic.com

Homeopath and herbal consulting for acute and chronic illness. Offering holistic workshops, homeopathic classes, herbal products, quantum bioscan sessions and a raw food co-op.

Priceless lifetime, life-changing whole health benefits for less than the cost of a smoothie a week!

Women’s Health PERINATAL HEALTH LLC

Donna Favilla 609-206-9633 PerinatalHealthLLC.com

Looking for support during pregnancy, labor and postpartum? Perinatal Health offers: childbirth education, HypnoBirthing and Spinning Babies Parent Class, labor doula support, prenatal/ postpartum massage therapy and reflexology services, baby classes.

Yoga RISE AND THRIVE WELLNESS YOGA

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

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

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