Natural South Jersey February 2021

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HEART-CENTERED LIVING plus earth-friendly weddings

BECOMING HEART-MINDED

TOOLS FOR INNER PEACE

Exploring Mindfulness and Meditation

A COMMITMENT TO

CARING FOR VETERANS

FEBRUARY 2021 | SOUTH JERSEY | NASOUTHJERSEY.COM

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FROM THE PUBLISHER

HEALTHY LIVING HEALTHY PLANET

It’s no secret that February is all about hearts—but not just the candy kind or those found on cute Valentine’s Day cards. It’s also American Heart Month, a time that we turn our attention to keeping ourselves and our loved ones free from heart disease, the leading cause of death in America.

SOUTH JERSEY EDITION Owner/Publisher Shae Marcus Editors Sara Gurgen

Randy Kambic

Design & Production Suzzanne M. Siegel

Contributing Writers Lisa Davis Dariel Figueroa Mary Weiss

Sales & Marketing Cheryl Fryer

Social Media Kristy Mayer

In honor of Heart Month, the theme of this month’s issue is heart-centered living. Managing the health of our heart involves not only caring for our body, but our mind and soul as well. Readers will find plenty of pertinent information regarding the myriad ways in which we can keep this vital organ operating at its best.

CONTACT US Sales: 856-797-2227 NASJMarketing@gmail.com

Our feature article, “Live a Heart-Heathy Lifestyle,” offers valuable advice from integrative cardiologists on how to Shae Marcus, prevent and reverse heart disease; our Healing Ways secOwner/Publisher tion explores how mindfulness and meditation can boost our health and well-being; our Fit Body section features the best exercises to lower blood pressure; our Inspiration section addresses learning how to inhabit our hearts and the benefits of doing so; and, finally, this month’s Conscious Eating section focuses on the best foods for a heart-healthy diet, and also includes some yummy recipes!

In addition to all of this guidance on how best to care for our ticker, our February issue also contains a great article on eco-friendly weddings, a very helpful piece on how to get kids to eat more veggies, an adorable article on the joy of furry, little companions, and an interview with Oprah-favorite psychologist and bestselling author Shefali Tsabary on consciously loving each other.

Enjoy reading and have a Happy Valentine’s Day—from my heart to yours!

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Life is the flower

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CONTENTS Natural Awakenings | South Jersey | February 2021 Issue

16

16

A COMMITMENT TO CARING FOR VETERANS

Angelic Health Provides Special Program

18

THE ESSENCE OF REIKI

36 30 34

22

TOOLS FOR INNER PEACE Exploring Mindfulness and Meditation

24

LIVE A HEART-HEALTHY LIFESTYLE

Ancient Practice Can Improve Overall Well-Being

Integrative Cardiologists on Preventing Heart Disease

20

28

HALTING HYPERTENSION

21

30

THREE WAYS TO CARE FOR OUR SKIN DURING WINTER

BECOMING HEART-MINDED

6

South Jersey Edition

Exercises to Lower High Blood Pressure

HEARTFELT EATING Best Foods for a Heart-Healthy Diet

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VEGGIE TRICKS

How to Get Kids to Eat Better

36

SAYING ‘I DO’ TO THE PLANET Green Weddings Embrace Sustainability

38

SHEFALI TSABARY

on Conscious Relationships

40

BIG LOVE FROM SMALL ANIMALS

The Joy of Furry Little Companions

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DEPARTMENTS 8 news briefs 10 health briefs 12 global briefs 14 eco tip 15 book review 16 community spotlight 18 zenspiration 21 inspiration 22 healing ways 28 fit body 30 conscious eating

34 35 36 38 40 42 43 46

healthy kids kids' perspective green living wise words natural pet calendars resource guide classifieds

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 856-797-2227 or email NASJMarketing@gmail.com.

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EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@NASouthJersey.com.

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CALENDAR SUBMISSIONS Email Calendar Events to: Publisher@NASouthJersey.com.

Deadline for calendar: the 12th of the month.

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NEWS BRIEFS

Physiatrist Joins Soon-to-Be Open MMWC Welcomes Acupuncturist Suzanne Murphy Excitari Wellness Center Excitari Wellness Center, which will be opening soon in Medford at 30 Jackson Road, Unit D1, welcomes Dr. T.J. Citta. She is a board-certified physiatrist with specialty in general physiatry, neuromuscular rehabilitation, pediatric rehabilitation and Dr. T.J. Citta electrodiagnostic medicine. She trained at Temple University Hospital and has 30 years of experience helping others to live their best lives.

Citta treats a wide variety of medical conditions affecting the brain, spinal cord, nerves, bones, joints, ligaments, muscles and tendons. As a physiatrist, she evaluates and treats injuries, illnesses and disability by designing comprehensive, patient-centered treatment plans utilizing both cutting-edge and time-tested treatments to maximize function and quality of life.

Unlike other medical specialties that focus on a medical “cure,” the goals of the physiatrist are to maximize patients’ independence in activities of daily living and improve quality of life.

Some common diagnoses and populations seen by outpatient physiatrists include orthopedic injuries, spine-related pain and dysfunction, occupational injuries and overuse syndrome, neurogenic bowel and bladder, pressure sore management, spasticity management and chronic pain.

For more information, visit ExcitariWellness.com.

Five Ways Clearing Clutter Improves Our Health Our home is a metaphor for our body. As we declutter our space, our body registers the shift and we feel lighter, more energized and function more optimally.

WE BREATHE BETTER Less clutter means greater qi circulation in our space and more space for fresh air to flow—and our lungs will notice.

cessing food and environmental toxins, our liver also takes on any stress that we cannot consciously process, like a cluttered home that is subtly stressing us out. As we declutter, our liver registers the shift. As we feel more at ease, our liver does too and thus functions more efficiently.

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the Jade Purity Tradition.

Utilizing a variety of modalities, Murphy is able to help patients heal their pain on physical, emotional and spiritual levels. The Nogier frequencies address pain as well as organ functioning and blockages, while stone vibration, epigenetics and shamanic techniques work to heal past traumas.

MMWC provides natural and integrative care. The center offers naturopathy, functional medicine, esthetics and acupuncture.

An IV (intravenous) nutrition lounge will be opening soon.

Location: 5 W. Chestnut Ave. For more information or to schedule an appointment, call 856-488-7067 or visit MerchantvilleMedicalWellnessCenter.com.

OUR MIND IS CALMER When our home is cleared, our mind feels at ease and less frazzled.

by KellySue Fitzharris

OUR LIVER IS SUPPORTED In addition to pro-

Suzanne Murphy

Merchantville Medical Wellness Center (MMWC) welcome Suzanne Murphy, LAc. Murphy pursued acupuncture after studying psychology and zoology, earning her degree in 2007 from the Eastern School of Acupuncture. She is also a reiki master. As such, Murphy uses a spiritual approach to Chinese medicine, incorporating techniques learned in China and also under Jeffrey Yuen, an 88th generation Daoist priest of

WE HAVE BETTER DIGESTION A serene space ignites the parasympathetic nervous system, which allows us to effectively assimilate our nutrients and have a more peaceful digestion (less bloating and discomfort).

WE SLEEP BETTER As we remove clutter from under our bed and declutter our bedroom, we create a more tranquil space for rest, and thus support ourselves in getting a deeper night’s sleep (which also supports our immune system and helps us feel happier the next day).

KellySue Fitzharris is the founder of Guiding Hearts and Healing Spaces.

To set up a clutter-clearing session, email her at Hello@KellySueFitz.com.

For more information, visit KellySueFitz.com.

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HEALTH BRIEFS

Consider Melatonin to Lower Finding Exercise That COVID-19 Risk Brings Joy

The only journey is the journey within. ~Rainer Maria Rilke

“Have you ever had a workout all planned out, but woke up and would rather do anything but that?” asks Mary Weiss, of Sprinkling of Health. “Instead of looking at exercise as punishment and something we need to do to change our bodies, what if we could look at it as something that’s enjoyable?” adds Weiss, who shares tips and recipes on Instagram and on her website.

“It has been engrained that for a workout to ‘count,’ you need to be a sweaty mess. In my opinion, the workout that really counts is the one that leaves you feeling energized, strong and happy,” shares Weiss.

With so many forms of movement available—including high-intensity interval training, weight training, yoga, barre, Pilates, kickboxing and CrossFit—Weiss points out that there’s something for everyone.

“There is no set rule that says you need to workout for 45 minutes a day, break a sweat, or follow a specific routine to have the health benefits of exercise,” notes Weiss. “Even walking 30 minutes a day can benefit your cardiovascular health, improve mood, regulate sleep and decrease anxiety. Any movement will benefit your overall health. The best one you can do is the one that brings you joy.”

Image by feelgoodjunkie from Pixabay

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Melatonin, a hormonal sleep aid that can be purchased for a few dollars at local pharmacies, appears to reduce the risk of contracting COVID-19 by 30 percent, report researchers from the Cleveland Clinic. Among African Americans, a group disproportionately impacted by the virus, the risk was reduced by 52 percent. For the study, published in PLOS Biology, researchers used artificial intelligence to compare the host genes and proteins of the novel coronavirus to those of 64 other diseases across a range of categories. They found 34 drugs for possible repurposing, then combed through 27,000 patient records to find which drugs had in fact lowered the risk of contracting the virus.

“We’re excited about these results and to study that connection more, but large-scale observational studies and randomized controlled trials are essential to confirm what we’ve found here,” says lead researcher Feixiong Cheng.

For more tips and recipes, follow Mary Weiss on Instagram @ SprinklingOfHealth and visit her website, SprinklingOfHealth.com.

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Use Glass Baby Bottles to Avoid Microplastic Particles

10

Polypropylene baby bottles­—which comprise 82 percent of the global baby bottle market—release an “extraordinary” number of microplastic particles, reports a new study by Trinity College Dublin. In a study published in Nature Food, which covered 48 regions worldwide, researchers found that flexible plastic baby bottles release as many as 16.2 million particles per liter. “A study last year by the World Health Organization estimated adults would consume between 300 and 600 microplastics a day—our average values were on the order of a million or millions,” study co-author John Boland told The Guardian. He called for more studies to understand the implications, saying the researchers were “absolutely gobsmacked” by the numbers. The microplastics are released when heated liquid is used to sterilize the bottles and to dissolve powdered formula and when the bottle is shaken to dissolve the powder. The higher the water temperature, the greater the release of particles. Polypropylene bottles have a “5” on the recycling symbol on the bottom.

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Thousands of years ago, the ancient Chinese used their powers of observation to explore and understand the dynamics of nature.

They lived in harmony with the natural world and learned to cope with each season. According to Traditional Chinese Medicine, the energies of yin and yang were made to be balanced year-round in order to maintain health.

This still holds true today.

Yin foods like watermelon are eaten in the summer to cool down from the hot sun. During winter months, however, one should be eating yang foods to combat the cold. Yang foods generate heat energy in the body to warm and invigorate the interior.

They are a perfect antidote to the winter slow down.

Breakfasts like oatmeal, congee, or slow cooker yams with cinnamon or nutmeg are warming. Almonds, chestnuts and pine nuts make healthy snacks. Chicken soup; bone broth; spicy curry; braised lamb; trout; quinoa; and roasted vegetables such as onions, leeks, pumpkin and squash are called for. Additionally, hot drinks like ginger tea or chai help support yang energy during this time of year.

Balance is the key to life, and we can help achieve it with these nourishing practices.

Eat Chili Peppers to Live Longer krishnan/Unsplash.com

Eating Yang Foods in Winter

Regular consumption of chili peppers can reduce the risk of dying from cardiovascular disease by 26 percent and from cancer by 23 percent, suggests a review of 4,729 studies involving 570,000 people. Researchers from the Cleveland Clinic reported to the annual scientific session of the American Heart Association that frequent chili eaters also had a lower risk of dying from any cause by 25 percent compared to those that rarely or never ate the fruit.

Because it was difficult to measure the type and amount of chili pepper eaten by the Americans, Italians, Chinese and Iranians in the study, no quantities were specified. Previous studies have found that chili pepper has anti-inflammatory, antioxidant, anticancer and blood glucose-regulating effects due to capsaicin, its active ingredient.

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GLOBAL BRIEFS

Outdoor Fun

Big Blow

Childhood Immunity Enhanced

by Natural Environment

Climate Change Makes Hurricane Destruction Worse A study from the Okinawa Institute of Science and Technology Graduate University published in Nature predicts that hurricanes will remain stronger and persist nasa/Unsplash.com

visionpic/Pexels.com

At the University of Helsinki, in Finland, a new project recorded in the journal Science Advances found that switching a child’s playground from gravel to natural forest floor could foster a better immune system within a month by exposing them to a greater variety of skin and gut bacteria. The researchers studied 75 children between 3 and 5 years of age at 10 daycare centers in two Finnish cities to see how a change in their playing environment altered their skin and gut microbiota, as well as immune markers in their blood.

Four centers turned their gravel playgrounds into fields of forest floor, soil and grasses, while three already had that setting. Three others kept their existing gravel playground. One month after the changes were made, scientists collected samples of skin, blood and feces from the children. In just a few weeks, microbiota of the children at the renovated daycare centers quickly shifted to become more like the microbiomes of children that attended centers that already had more natural play surfaces. The children at the renovated daycare centers developed a higher ratio of the anti-inflammatory proteins to pro-inflammatory proteins in their blood, indicating that their immune systems were in better shape.

longer after making landfall, causing greater and more widespread destruction, because of ocean waters heated by climate

change. In the 1960s, hurricanes lost 75 percent of their energy in the first day after making landfall, but more recent hurricanes lost only about 50 percent of their energy in that same time.

Hurricanes feed off heat energy from the sea and rapidly lose strength once they reach land. Pinaki Chakraborty, a senior author of the study, and its lead author, Ph.D. student Lin Li, analyzed data on storms that made landfall after forming in the North Atlantic between 1967 and 2018. They found that how slowly the storms weakened closely matched changes in sea surface temperatures during the same period. From computer simulations of hurricanes, they discovered that hotter temperatures allowed the hurricanes to hold on to more moisture, which they could continue to use as a source of heat energy once they reached land.

Stress Responses

Disaster Fatigue Influences Decisions

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Extreme levels of stress from wildfires, hurricanes, floods and the pandemic can induce “disaster fatigue”, a form of emotional exhaustion that may reshape how people make choices. Tara Powell, a behavioral health expert at the University of Illinois, Urbana-Champaign, states that there isn’t a single strategy for combating disaster fatigue, but current studies could help researchers and emergency planners customize interventions to aid specific communities and individuals, helping them prepare for impending disasters and recovery afterward. The condition can have major implications for emergency planners trying to encourage people to get out of harm’s way.

Jennifer Collins, a severe weather scientist at the University of South Florida, and her collaborators received more than 7,000 responses to a survey sent to Florida residents before the last hurricane season began.

Nearly 75 percent of respondents perceived the hypothetical risk of evacuating to a shelter and potentially exposing themselves to COVID-19 as more dangerous than sheltering in place. But after September’s Hurricane Laura, Collins saw shifting perceptions in 300 responses—some that said they had sheltered in place during the storm admitted they would not do so again the next time.

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about picking up fecal matter left by pets on lawns, driveways and sidewalks, as well as the human kind from public restroom floors.

Keeping the indoor sanctuary as clean as possible should be job number one, especially if one or more people in the house are allergy sufferers, immunocompromised individuals or small children that play on the floor and regularly stick things into their mouths.

Organisms survive longer in carpets, which are harder to clean and disinfect than hard floors, but the easiest solution is to leave shoes by the front door. Setting up a seat and shoe storage area at the entrance makes the transition much easier.

Designate one or two pairs as indoor shoes—they could be slippers or comfy loafers that never go outdoors. Socks or good-old-fashioned bare feet are also options. Some people swear by antimicrobial doormats, wiping their feet two or more times on the treated mat before crossing the threshold.

Periodically cleaning shoes is a good idea, too. The first step is to check the shoe manufacturer’s instructions. Some shoes, like canvas sneakers, can be placed in the washing machine and air dried. Most rubber or leather soles can be scrubbed with soapy water using an old toothbrush or a washcloth. Avoid detergents or cleaners with bleach unless the shoes are white. Thoroughly rinse off the soap to avoid making the shoes slippery.

Asking guests to remove their shoes before entering the abode may feel awkward.

Be kind and gentle when making the request, explaining that it will help preserve the family’s health. And if they seem uncomfortable, be flexible. When hosting a gathering,

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can bring slippers or socks. A proactive host might even have fresh socks or house shoes available for guests.

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BOOK REVIEW

The Hug Who Got Stuck

Book Helps Children Learn Core Values Wonderfully illustrated, The Hug Who Got Stuck, the book, by Andrew Newman, is part of the Conscious Bedtime Story Club and is a surefire winner for parents seeking conscious tools to help their children to learn that sometimes it takes surrendering for everything to get better. The book ends with Your Daily Hug Meter, a short set of questions to help children be open to giving and receiving love, and to learn the value of surrender as an antidote to Sticky Thoughts.

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WHOLE BODY DENTISTRY

Conscious Bedtime Stories are a collection of tales with wise and lovable characters that teach core life values to children. Each of the 13 club books invites its readers to engage in mindfulness practices, beginning with Snuggle Breathing, which helps parents and children alike to share an experience of relaxation, presence and connection to each other and to the story.

Each story ends with reflective activities and exercises to help children assimilate the lessons the stories have presented. Because the last 20 minutes of each day are precious, these books use this important time to help children and parents to grow consciously together in mind, body and spirit.

For more information or to obtain any of the books in the series, visit ConsciousStories.com.

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15

COMMUNITY SPOTLIGHT

A Commitment to Caring for Veterans ANGELIC HEALTH PROVIDES SPECIAL PROGRAM

by Margie Barham America’s veterans face healthcare difficulties that others do not. From PTSD, to substance abuse and to moral injury issues that haunt them throughout their lives, veterans present a unique set of needs. Recognizing veteran concerns, Angelic Health has partnered with the National Hospice and Palliative Care Organization We Honor Veterans Initiative to respond to the increasing needs of those that served this country.

This focused program offers guidance and resources for veterans and their families during the challenging time of a terminal or life-limiting illness.

“We must look beyond the diagnosis and understand the history of these men and women as it relates to their experiences in military service,” says Krystyna Cechulski, MSW, who heads up the We Honor Veterans Initiative at Angelic Health.

An Army veteran herself, Cechulski is passionate and well-versed in the trepidations that veterans confront at the end of life. She serves as a resource guide and educator for hospice nurses, home health aides, social workers, professional support staff and volunteers, healthcare facilities and the public on how to recognize and treat veteran-specific concerns. Recognizing the military service of individual patients with pinning, certificate and flag presentations provides an opportunity to thank our veterans face to face.

Angelic Health offers holistic support which includes working with veterans organizations within the community.

“We find that many veterans and their families are unaware of the resources available to them,” explains Cechulski. “We connect them with services and programs that can help their situation. The way we provide quality end-of-life care to our veterans is to learn more about them and address concerns surrounding isolation, trauma and their illness.”

Each era of service presents its own specific concerns. It’s important to understand that there were and continue to be many concerns about the association between the illnesses and symptoms veterans report and their exposure to toxic agents, environmental and wartime hazards, and preventive medicines and vaccines they received.

In addition to physical health issues, the experiences of veterans including death, torture and mutilation, and both civilian and military atrocities contribute to mental health issues such as PTSD, depression, anxiety, substance abuse, homelessness, anger issues and suicide.

While military veterans all have similar maladies from exposure to nuclear, chemical or biological agents, trauma from the use of artillery and assaults on the mind and body, each theater of war presents specific problems.

Veterans from Afghanistan and Iraq (Operation Enduring Freedom and Operation Iraqi Freedom) have breathing issues, high-altitude illness, percussion, burn and blast injuries, infectious diseases and multi-drug resistant infections.

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A Department of Veterans Affairs (VA) study revealed that Persian Gulf War veterans are more than twice as likely as other veterans to develop amyotrophic lateral sclerosis. Chronic fatigue, muscle and joint pain, memory and concentration issues, headache and rash are also prevalent.

The Vietnam War was a long and unpopular war, and for many veterans the wounds of serving in it will never heal. They reported coming home to a hostile civilian environment, being spat upon and being uncomfortable wearing their uniform in public.

Following the war, Vietnam War vets experienced readjustment problems and adverse health effects attributed to Agent Orange.

The VA now recognizes conditions which are presumed to be related to service in Vietnam including soft tissue sarcoma, non-Hodgkin’s lymphoma, Hodgkin’s disease, painful and disfiguring skin disorders, respiratory cancers, multiple myeloma, prostate cancer, acute peripheral neuropathy, and also spina bifida in offspring.

According to the We Honor Veterans initiative, cold-related injuries including frostbite and immersion (trench) foot constituted a major medical problem for U.S. service personnel during the Korean War. It is important for healthcare staff examining and caring for veterans that have experienced cold injuries to be familiar with the recognized long-term and delayed symptoms which include peripheral neuropathy, skin cancer in frostbite scars and arthritis in effected areas. Such problems may worsen as veterans age and develop complicating conditions such as diabetes and peripheral vascular disease, which place them at higher risk for late amputations.

During WWII, morbidity from such diseases as tuberculosis, rheumatic fever and hepatitis along with tropical diseases was high. Besides infectious diseases and wounds, other health risks of WWII included injuries from excessive cold which may result in long-term health problems, including changes in muscles, skin, nails, ligaments and bones; skin cancer in frostbite scars; vascular and neurologic injury with symptoms such as bouts of pain in the extremities hot or cold tingling sensations and numbness.

In the 1940s, the Department of Defense recruited “volunteer soldier” subjects for experiments using mustard agents to evaluate clothing, ointments and equipment to protect American troops from such potential attacks. The We Honor Veterans project reports that nearly 60,000 military personnel were involved in research from drop patch testing to severe, full-body exposures.

Veterans who were involved in the occupation of Hiroshima and Nagasaki, Japan, and veterans who were prisoners of war in Japan during WWII may have participated in cleanup following the use of the nuclear bombs.

For more information on the We Honor Veterans Initiative at Angelic Health, call 1-844-948-0645 or email Info@Angelic.Health.

Margie Barham, MBA, is director of public relations with Angelic Health.

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17

ZENSPIRATION

The Essence of Reiki

ANCIENT PRACTICE CAN IMPROVE OVERALL WELL-BEING

For those that are experiencing physical pain or low energy; facing surgery; have feelings of anxiousness, loneliness, stress, weariness, disconnection or of being stuck or overwhelmed; grieving; desire improvement of overall health; or want to deepen one’s spiritual connection, consider reiki. It’s an alternative healing modality gaining in popularity because of its effectiveness and gentleness.

Reiki (pronounced ray-key) is the Japanese word for universal life force energy. Broken down, rei means universal, transcendental spirit, mysterious power and essence. Ki is described as the vital life force energy, similar to chi in Chinese, prana in Sanskrit, light to Christians and Mana in Hawaiian.

Universal life force energy underlies all of our experiences … physical, mental and spiritual. When the flow of universal life force energy is disrupted or blocked, our bodies, thoughts and feelings become unbalanced.

HISTORY Reiki is not a religion; it holds no creed or doctrine. It’s an ancient science hidden for thousands of years until Dr. Mikao Usui rediscovered it in the Tibetan sutras.

In the mid-1800s, Usui was the dean of a small Christian Boy’s School in Kyoto, Japan. In response to questions from his students he could not answer, he went on a personal quest to get the answers. The students wanted to know why there weren’t healers in the world healing as Christ did. And since Christ told his disciples to heal the sick and raise the dead as he did, they wanted to know if they could be taught to so.

Since the records of Christ’s healings had been lost, Usui thought he could study the healings of Buddha. But the Buddhist 18

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monasteries were placing all focus on healing of the Spirit, not the physical body.

He was encouraged to pursue his quest by an old abbot at a Zen monastery. Ultimately, through a 21-day fast and meditation, Usui had a dramatic attunement and found it was possible to heal the body as Christ and Buddha had done. He performed these “miracles” many times and also taught others to do so.

THE PRACTICE OF REIKI Reiki is performed by practitioners that have been attuned by a Reiki Master. Through the process, the practitioner becomes aligned to a higher frequency and therefore able to channel the universal life force energy to clients. There are three levels of practitioners: level I is for anyone that has a desire to heal self or others; level II requires a deeper dedication and the ability to send reiki to anyone, anywhere; and level III is the master/teacher level.

Reiki has its own intelligence and will go where the body needs it. Practitioners do not direct it; they are simply the channel through which it flows. Reiki is actually a communication with the client’s higher self and higher purpose.

BENEFITS There isn’t anything related to our body, mind or spirit that reiki cannot help. Also, it works harmoniously with any other treatment or therapy. It can enhance medical treatments, act to reduce negative side effects, shorten healing time, reduce pain and stress and create a feeling of well-being. There are no contradictions to receiving Reiki.

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ELEMENTS OF A SESSION

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During a reiki session, one will relax fully clothed on a “massage table”. Inspirational music is usually played. The practitioner will place her/his hands on or above one’s body in a series of positions to open, balance and harmonize the energy flow.

One will feel deeply relaxed and may feel the flow of energy as tingling or twitches. Experiencing shifts in perspective or gaining deep insights may also result.

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FINDING A REIKI PRACTITIONER Susan Drummond, owner of The Center, Life in Balance, in Medford, New Jersey, is a Reiki Master and one of its practitioners.

She relates her personal experience with reiki and why she is a dedicated practitioner and teacher: “I was introduced to reiki when I was having difficulty conceiving my third child. I had been ‘trying’ for 18 months. I conceived the month I had my first reiki treatment. Because of this amazing healing, I knew I needed to become a practitioner to help others. Then, in 2001, I became a Reiki Master so I could attune and teach others. I have had the privilege of witnessing many clients heal on all levels … physical, mental and spiritual.”

The Center, Life in Balance, is located at 45 South Main St., Medford. For more information or to make an appointment, call 609-975-8379 or visit TheCenterLifeInBalance.com.

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THREE WAYS TO Care for Our Skin During Winter

by Dariel Figueroa As the short winter days plod along, it’s best to remember that our skin is perhaps the most important organ of all. Proper care of our skin is paramount to continued health.

Here are a few proven ways to ensure our skin stays vibrant, gorgeous and healthy in the most assaulting of seasons.

AVOID HOT SHOWERS One of the great joys in life, especially after a hard-fought battle through the day’s bitter cold, is hopping into a steamy shower to wash away the workday. Beware, though, as the nearly scalding hot water jettisoning from the showerhead can strip away the precious oils our skin secretes naturally.

Instead, we should take lukewarm showers and baths through the winter months to help keep our skin’s natural moisture locked in. If skin is dry and itchy following bath time, reduce the water’s heat and be sure to use natural skin care protectant in conjunction with exposure to a cool-mist humidifier to return the supple moisture back to the skin.

SCREEN AWAY THE SUN Okay, so perhaps it’s not the most instinctive thing to do, slathering on sunscreen during the winter, but the sun is no joke even during brutal, snow-filled days. Harmful ultraviolet (UV) rays still manage to cut through the densest of clouds and can exponentially increase our risk of skin cancer.

Dr. Jonathan Zager, a cutaneous oncologist with the Moffitt Cancer Center, in Florida, recommends choosing a broad-spectrum, water-resistant sunscreen with a sun protection factor of 30 or above.

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It’s generally known that our skin reproduces itself every 30 days. If we fail to exfoliate properly during this time, dead skin cells can act as a barrier, repelling any kind of natural moisturizer or treatment we apply to the surface.

Instead of trying our luck on a number of nonorganic products lining pharmacy and supermarket shelves, we can create our own exfoliant with a basic sugar recipe. Compose a natural and simple sugar scrub by combining a ½ cup of cane or brown sugar with a small amount of organic oil like safflower or peanut. Massage the two together to create a pasty consistency. Also, for better results, try tossing in a few organic, healthy doses of oatmeal, yogurt, and a vitamin E or vitamin D oil. Clary sage and rosemary oils are high in antioxidants, and can also help stave off wrinkles as well as dryness and irritation. It’s important to experiment with a few different variations of the sugar recipe to see what works best with one’s unique skin type.

By completing this exfoliating routine with the previous two tips, we will be well on our way to spring with healthy, fresh, glowing skin that will last year-round.

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Dariel Figueroa is a writer and content strategist whose words have appeared in Uproxx, Paste and FanSided. He’s a proud father of two tiny humans who bring him more joy and cuteness than he can stand.

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INSPIRATION

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Services and Classes Focused on Balancing Mind, Body and Spirit

BECOMING HEART-MINDED

A community of holistic practitioners offering: Angel Cards, Books, Crystals, Incense, Jewelry & more

by Sarah Blondin We already know what it feels like to be in our hearts. Although we may feel disconnected from it and at times doubt ourselves, most often all we need to do to awaken it is to become still and quiet, and it will do the rest. When we draw our attention inward and focus on our heart center, it will calm and reassure us, often instantly.

This may sound too good to be true, but this is exactly what happens when we invite and allow it. When we inhabit the heart, we awaken to our aliveness. We spontaneously arrive like a bolt of lightning in the present moment and all of our arguments against ourselves and life go quiet. Goodness pushes up through the chaos of our internal world and we feel lit from within by a light we had no idea was there.

At any time, no matter where we are, no matter what we are doing, we can touch this place in ourselves and activate the benefits of the heart space. Try practicing now by placing a hand on your heart, breathe in and notice how this small act sends a message to soften and disarm. It is that simple. It’s about shifting and moving ourselves into this place of love and acceptance, allowing ourselves to be infused with the consciousness of our heart.

If we look within, most of us can identify a vision we have, an image of who we want to become, an enhanced version of ourselves—something like You 2.0. This image is often kinder, more loving, openhearted, accepting, inspired and creative; it’s often less self-conscious and more gallant. This self doesn’t succumb to fear, anger or hardship and rises above everything with ease.

This vision we have in our mind’s eye is the best representation of our heart-minded selves. It is the call of our heart.

When we see this version as our potential rather than a reminder of our shortcomings, we can use it as a way—a tool—to help us move in the direction of our light. Take time throughout the day to bow our head and take three conscious breathes into our heart.

Let its current feed us. Remember we are wise. We are soft. We are brave. Let all other noise stop. Re-enter the kingdom of our heart.

Sarah Blondin is among the top three popular meditation teachers on InsightTimer, and the author of Heart Minded: How to Hold Yourself and Others in Love. Visit SarahBlondin.com.

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21

HEALING WAYS

Exploring Mindfulness and Meditation

by Marlaina Donato

The practices of mindfulness and meditation, although closely related, offer individual, science-backed benefits for both body and psyche. Mindfulness has been shown to amp up immunity and increase gray matter in the brain, and 2018 research published in Experimental Biology shows that just an introductory hour of meditation using breathwork and awareness of thoughts significantly reduced anxiety. The study indicates that when applied regularly, mindfulness minimizes arterial pressure and cardiovascular health risks associated with long-term nervous system stress.

IMMERSION IN THE MOMENT Mindfulness—cultivating present-moment awareness by noticing body sensations, thoughts and details in our environment—not only makes life more enjoyable, but enables us to acknowledge life experiences and emotions without aversion and judgement. Mindfulness techniques are now being used in psychotherapy for insomnia, eating disorders and addictions. Physiological benefits are also significant. Harvard Health Publishing, referencing the work of Jon Kabat-Zinn at the University of Massachusetts Medical Center, highlights mindfulness for cardiovascular and gastrointestinal conditions, as well as clinical depression.

For healing arts practitioner Evelyn Hall, in Santa Cruz, California, mindfulness is a lifestyle choice. “When my mind runs off into the future, it can create not only anxiety because I fear the unknown, but also worry about all the ‘what ifs’. When I find myself lost in the past, it can bring me sadness and regret. I have learned from mindfulness that these are just mental habits.”

Cara Bradley, a mental fitness coach in Philadelphia and author of On the Verge: Wake Up, Show Up and Shine, says, “To be mindful is to show up to experience the moment 22

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as it is, with all your senses—when we eat, when we walk, whatever we are doing.”

DIVING DEEPER While mindfulness can be the simple act of noticing the geometric design of a flower or the variety of tastes on a dinner plate, meditation brings awareness to the deepest levels of consciousness through a variety of focused techniques, including breathwork, chanting, visualization or gazing at a candle flame.

Contrary to common assumption, meditation need not be associated with religious structure. Neuroscientist Tony Nader, who heads the global Transcendental Meditation (TM) organization in 100 countries, underscores, “When you say meditation, there are numerous kinds of meditation with different origins. It can’t be assumed that just because meditation involves the mind that it involves dogma, or that meditation is religious because it has its roots from the Eastern traditions.

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TOOLS FOR INNER PEACE

Marlaina Donato is a body-mind-spirit author and composer of visionary music.

Connect at AutumnEmbersMusic.com.

MEDITATIVE APPROACHES TO TRY Cara Bradley: There are times in life, during a busy workday or after watching the news, when you can feel that your mind has gotten very small and fixed. One of my favorite, super-simple practices is called Tibetan sky-gazing. Go outside or look out your window and look up into the sky. Use your inhale to help you expand your breath, but also your mind; allow your mind and your eyes to widen to the peripheral, and as you exhale, you just let go of any fear, worry or control.

Inhale—expand up and out; exhale, let something go—tension, struggle, expectation.

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Over time, some traditions integrated aspects of these ancient techniques into their own religions, yet not all meditations are religious.”

Meditation can bring us into the eye of the storm. “The ocean is a great analogy for understanding different approaches to meditation. Just as the ocean can be turbulent on the surface with innumerable waves and quiet at its depth, so, too, the mind is active on the surface with innumerable thoughts, but it is also naturally, profoundly quiet, deep within.”

TM, taught in personal, one-to-one instruction by a certified instructor, is one of the most thoroughly studied approaches and does not involve breathwork or repetition of chants. “There are 600 scientific research studies about the effectiveness of the Transcendental Meditation technique to develop the full brain—actually, the full potential of the human nervous system,” says Nader.

Today, meditation has moved into the mainstream, with more than 2,500 digital apps offering quick, convenient access to every type and tradition. With names like Calm and Headspace, they were downloaded by more than 52 million first-time users in 2019—and that was before the anxiety-inducing pandemic. Most can be easily customized: InsightTimer, for example, offers 45,000 free meditations that can be sorted by need, duration or style.

By practicing meditation, mindfulness is also cultivated. “You can think of it as a workout for your mind, a way of becoming familiar with our mind and training our mind,” says Bradley.

Meditation can simply help to lower blood pressure or boost memory, yet it can bring mindfulness to a more spiritual level. “In a meditative state, I can feel how everything around me is alive and communicating with their own tongue and song,” says Hall. “I feel peace, no longer lost in wishing, praying or pleading that things be different. I am free from the burden of having to do something.”

Evelyn Hall: Close your eyes, take a couple of nice belly breaths and relax. Send waves of relaxation through your entire body, from the top of your head to the soles of your feet.

As you do this, just listen to the sounds around you, both near and far. Then notice what you smell, both near and far. How does the air feel on your skin? Expand all your senses to experience what is present in this moment.

Once you are deeply relaxed, just rest within the present environment, doing nothing.

Unplug, reset. Try three to five minutes to reboot. Tip: It’s helpful to remember a time when you were totally relaxed—in nature or on vacation. The mind and body love to work together; think it and the body will respond.

Turn your attention for a while away from the worries and anxieties. Remind yourself of all your many blessings. ~Ralph Marston

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Live a Heart-Healthy Lifestyle Integrative Cardiologists on Preventing Heart Disease

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by Ronica O’Hara

Cardiology has made mind-boggling advances in efficiently repairing everything from clogged arteries to floppy mitral valves and even replacing the entire failing heart itself.

Yet the stubborn fact remains that almost half of all Americans suffer from cardiovascular disease, killing one in four of us, and those numbers are rising. Research shows that simple lifestyle changes can prevent 80 percent of these deaths, but many cardiologists typically reach for a prescription pad rather than explore diet, exercise and other prevention options with their patients.

“Medicine can be life-saving, but optimal heart health can’t come from medicine alone,” says cardiologist Stephen Devries, co-author of Integrative Cardiology. “There is a common belief among many physicians that patients generally don’t want to make lifestyle changes—an assumption that is often dead wrong and refuted by surveys of patients that show that the majority are looking to do exactly that.”

Los Angeles restauranteur and musician Gianni Neiviller, 54, is such a case. When he found holistic cardiologist Cynthia Thaik three years ago, he had already endured four major surgeries for gut illnesses; was suffering from obesity, high blood pressure, anxiety 24

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and depression; and was heavily abusing alcohol and marijuana. Thaik ordered tests that uncovered sleep apnea, and she encouraged him to turn to an all-organic diet, take vitamin and mineral supplements, exercise and practice mindfulness and meditation.

“At first it was all fairly hard, but as I started losing the pounds, my mind became more clear, and little by little, it all started getting a bit easier,” Neiviller says. He lost 86 pounds within a year, got sober and ceased taking blood pressure medication and using a sleep apnea machine. He now walks six miles a day; practices a hybrid

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regimen of qigong, yoga and meditation; and is switching to a holistic health career.

“When people try to push my buttons, they rarely succeed these days,” he smiles.

Rebounding into vibrant health is what integrative cardiologists like Devries and Thaik strive for. Also known as preventive or holistic cardiologists, they focus on guiding patients to change long-held, harmful, physical and emotional practices. Although they are comparatively few in number—probably no more than 100 nationally—these doctors are vocal and influential, imparting valuable advice about preventing and reversing heart disease through daily lifestyle choices.

HEART-HAPPY EATING Substantial research affirms that one major line of defense against heart disease is what we put into our mouths every day, yet only 8 percent of cardiologists consider themselves capable to give nutritional advice, a survey showed. To counter that, Devries co-founded the Gaples Institute, a Naperville, Illinois, nonprofit that offers free nutritional training online to the public and nutritional accreditation for medical clinicians. Devries, who trained at Dr. Andrew Weil’s Center for Integrative Medicine at the University of Arizona, lectures internationally and recently authored What Your Doctor May Not Tell You About Cholesterol.

“People have a lot more power over their heart health than they realize,” he says.

According to Devries, the name of a diet is not as important as the anti-inflammatory foods it should contain, such as “a wide variety of vegetables and fruit, plenty of beans, whole grains in place of refined, minimizing or eliminating meat (especially processed meat like bacon and sausage), minimizing added sugar (especially from sugar-sweetened beverages) and using small amounts of the most healthful oils, like extra-virgin olive oil.” And the evidence is increasing, he says, of “minimizing or eliminating animal products and getting most or all of your protein from high-quality plant sources like beans, tofu, whole grains and nuts. Fish is one exception for which there is good evidence.”

He’s backed up by a November 2020

study of 220,000 adults published in the Journal of the American College of Cardiology.

It concludes that those with diets high in red and processed meat, refined grains and sugary beverages had a 46 percent higher risk of heart disease and a 28 percent higher risk of stroke compared to those consuming anti-inflammatory diets rich in green and yellow vegetables, whole grains, coffee and tea.

Devries suggests that gradual, incremental changes to the diet may be easier than abrupt and dramatic choices. For example, he might recommend switching from sugary soda to flavored seltzer first, then trying lemon water and black tea with milk before opting for plain, green tea.

Sipping a cup of green tea at least every other day reduces the risk of heart attacks and dying of heart disease by one-fifth, Chinese researchers report in the European Journal of Preventive Cardiology.

POWERFUL SUPPLEMENTS As a young cardiologist frustrated by the revolving-door nature of his patients, Stephen Sinatra came upon an obscure 1982 study of coenzyme Q10 (CoQ10) that he realized could have saved the life of a favorite patient. This catalyzed his intensive studies into nutrition and bioenergetics that produced 17 books, including the bestselling Reverse Heart Disease Now and The Sinatra Solution. He helped formulate the new field of metabolic cardiology that proposes preventing and treating cardiovascular disease with nutraceuticals to improve energy production in heart cells.

In addition to suggesting a high-potency, multi-nutrient, fish oil, magnesium and vitamin C for prevention, he recommends four key nutrients that produce and use adenosine triphosphate (ATP), the body’s basic cellular fuel:

YCoQ10 is synthesized in the body, but declines with age and statin use. It protects from the free radical damage linked to inflammation. Dosage: 90 to 250 milligrams (mg) daily for prevention, 180 to 360 mg for hypertension and 300 to 600 mg for heart failure.

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YL-carnitine ferries fatty acids to be oxidized to make ATP and moves toxic metabolites out of heart cells. Dosage: 1,000 to 1,500 mg in divided doses to prevent deficiency and up to 3,000 mg for heart disease.

YMagnesium, required in all reactions involving ATP, is depleted by some gastrointestinal medications and diuretics.

Dosage: at least 400 mg.

YD-ribose is a naturally occurring sugar derivative of ATP that hastens energy regeneration. Dosage: five to seven grams (gm) daily as a preventive, seven to 10 gm daily for heart failure.

In other nutrient news, adults that took glucosamine/chondroitin every day for a year or longer had a 65 percent reduction in cardiovascular-related deaths, reports West Virginia University researchers that analyzed 16 years of data from 16,686 adults.

SMART TESTING Preventive cardiologist Joel Kahn, the author of Your Whole Heart Solution and The Plant-Based Solution, says that lab tests typically prescribed by cardiologists and other doctors are inadequate. “Standard lab tests have not changed in 30 to 40 years, but science has,” he says. “For example, inflammation is now understood to be a fundamental process for most chronic diseases like heart disease and cancer. A simple lab test, hs-CRP, is available to measure inflammation. Very few doctors add this to their panel.

When it is high, it leads to a search for why there is inflammation and diet, lifestyle and other measures to resolve it.”

After 25 years as a cardiologist treating heart-attack emergencies, Kahn, who is vegan, went back to college to study preventive cardiology and set up the Kahn Center for Cardiac Longevity, in Bingham Farms, Michigan, which focuses on dietary counseling and preventive screenings. His list of “must have” tests includes:

Y Advanced cholesterol panel for a breakdown of LDL-cholesterol particle number and size, which is highly predictive of cardiovascular problems. | February 2021

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YLipoprotein(a) cholesterol to detect a risk-elevating genetic YGratitude. “I wake up every morning and before my feet hit form of cholesterol that’s present in about 20 percent of those tested.

the floor, I make this statement five times and fill in five different answers: ‘I am so happy and grateful now that ...’”

YHigh-sensitivity C-reactive protein (hsCRP) to identify in- YReleasing. “I believe the most important ingredient to health flammation of blood vessels.

YHemoglobin A1c (HbA1C) to obtain the three-month measure of sugar in hemoglobin, a marker of both diabetes and heart disease.

YVitamin D to identify deficiencies linked to a higher risk of hypertension, heart failure, angina and heart attacks.

MOVE IT OR LOSE IT The American Heart Association recommends 150 minutes per week of moderate-intensity aerobic activity (brisk walking, water aerobics, gardening, tennis, dancing) or 75 minutes of vigorous activity (running, jumping, swimming laps), as well as muscle-strengthening activity (weights) at least two days a week.

Only 20 percent of adults exercise for the full 150 minutes per week, which may be why physical inactivity is a major factor in an estimated one-third of heart disease deaths. “I like to frame it as ‘being active’, because exercise sounds onerous,” Devries says.

“Even a small amount of activity goes a long way—walking at a gentle pace 30 minutes a day confers very significant benefits. Up to a point, more can be better, but only for some people, and only to a point.”

Even moving a few minutes daily can add up. Doing 12-minute bursts of vigorous exercise favorably impacts 80 percent of the metabolites that govern such functions as oxidative stress, inflammation and vascular reactivity, reports a new study in Circulation.

Just one hour a week of strength training significantly lowers the risk of heart attack, stroke and heart disease death, another study found. And simply holding thigh and calf stretches for 45 seconds for a total of five minutes daily improved arterial blood flow, reports a study in the Journal of Physiology.

THE EMOTIONAL HEART As a child in Myanmar, Thaik witnessed hands-on healing at a clinic she visited with her physician mother, but holistic care only entered her life after 20 years of practice as a frustrated cardiologist, when she was laid low by severe anemia that required transfusions and surgery. Today, the Harvard-trained cardiologist is the author of Your Vibrant Heart and founder of the Holistic Heart Healing Center, in Los Angeles, which integrates the medical model with lifestyle strategies and approaches like homeopathy and acupuncture.

“I very much believe that we are both physical beings and energetic or spiritual beings. Our physical makeup is closely intertwined with our mental and emotional makeup,” Thaik says. She counsels patients to practice the following:

YMindfulness. “A mentor of mine, (life coach) Mary Morrisey, taught me to avoid the three Cs—complaining, comparing or criticizing. If you attempt to do this for even an hour, you will find that it is actually a hard task. Practicing this allows us to be acutely mindful of our thoughts.”

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and healing is the ability to release—to forgive self and others, to let go and abandon all of our negative thoughts, our self-limiting beliefs, our notions of right and wrong, our feelings of injustice and being wronged.”

She advises, “When we can abandon all these beliefs and allow ourselves to float or drift unimpeded—imagine yourself on a tube in a lazy river—that is when healing within our bodies begins, when our parameters of stress and the hormones and neurotransmitters associated with stress start to down-regulate, and we can literally feel a wave of relaxation passing through our bodies. This will lower our heart rate, blood pressure, adrenaline and cortisol levels, thereby mitigating our risk of a heart attack or stroke.”

Ronica O’Hara, a natural health writer, can be contacted at OHaraRonica@gmail.com.

More Heart-Healthy Strategies take long soaks. Middle-aged Japanese adults that took a daily bath in warm or hot water had a 28 percent lower risk of cardiovascular disease and a 26 percent lower risk of stroke than people that didn’t bathe in the tub more than twice a week, concludes a study in the journal Heart. outdo each other. People that competed with each other

to walk more steps ended up walking about 100 miles more in nine months than people that simply walked on their own, reports the JAMA Internal Medicine. consider cannabidiol. This non-psychoactive form of

cannabis has been shown in small lab studies to lower inflammation and ease arrhythmia. “CBD can help to reduce stress, lower blood pressure, improve anxiety and depression, reduce inflammation, improve glucose regulation, diminish pain and thereby lower our adrenergic (fight-orflight) tone,” says holistic cardiologist Cynthia Thaik. brush a lot. In a 10-year Korean study, people that brushed

their teeth three or more times a day had a 10 percent lower risk of atrial fibrillation and a 12 percent lower risk of heart failure. sidestep pollution. Stay away from traffic and industrial areas when exercising. Even a few hours of exposure to the ultrafine particles generated by emissions may potentially trigger a nonfatal heart attack, reports research in Environmental Health Perspectives.

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FIT BODY

Halting Hypertension Exercises to Lower High Blood Pressure

by Marlaina Donato An estimated 75 million American adults have blood pressure high enough to require management, according to the Centers for Disease Control and Prevention. For people with hypertension, tempering stress responses and limiting consumption of sodium, caffeine, alcohol and sugar can make a difference. Fortifying these lifestyle changes with aerobic exercise, yoga and high-intensity interval training (HIIT) can also help prevent and manage worrisome blood pressure readings.

Integrative cardiologist Jack Wolfson, in Paradise Valley, Arizona, points out that the development of hypertension is multicausal.

“We are not genetically programmed to develop high blood pressure. Studies over the last 50 years confirm that physically active people have a lower risk of developing high blood pressure. For those with high blood pressure or people with a condition known as pre-hypertension, there is a blood pressure-lowering effect of physical activity.”

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Aside from the value of strength training, walking, cycling and jogging, the Mayo Clinic recommends everyday movement in the form of household chores such as raking leaves, tending a garden or pushing a lawnmower. Cross-country skiing, skating and swimming also pack an aerobic punch. Experts agree that an active lifestyle strengthens the heart, demanding less systemic effort to pump blood, and healthier blood pressure is a result.

LIFESTYLE EMPHASIS, TARGETED FITNESS “It’s been fascinating to watch clients come in extremely anxious about their high blood pressure number. A few months after consistent training and maintaining a healthier diet, there is a significant change within the body,” says Los Angeles fitness trainer Dominic Kennedy, creator of the new wellness app

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Dominic Effect. Kennedy recommends beginning with a brisk walk outside or on the treadmill and according to comfort level, bumping up the time each day. He underscores weights for those ready for strength training. “For many of my clients with high blood pressure, I superset their exercises so their heart rate is pumping.

You will be surprised how aerobic weight training can be.”

Wolfson testifies to the benefits of HIIT, which alternates short periods of intense aerobic exercise with less intense recovery periods. “I recommend my patients get 30 minutes of HIIT four to five times per week. The design of a HIIT program must meet the person where they are at in their level of fitness. Whatever physical activity you choose, try to do it outside,” he says.

“This way, we get the synergistic benefits of exercise and sunshine to lower your blood pressure. I’ve always told people that there is no such thing as bad weather,

for pranayama, or breathwork. “Do what you can. A practice does not have to be a full class, especially in restorative yoga.

If you can commit to 20 minutes a day, you will see results, if you are consistent.”

Kennedy underscores that investment pays off. “Many clients have come to me months later when they are in a more normal range and say, ‘We wish we would have started this sooner in life,’ but it’s never too late to start a fitness program.

A good personal trainer or coach will help you do it in a safe way and get your body back in shape and healthy.”

Marlaina Donato is an author and recording artist. Connect at AutumnEmbersMusic.com.

only bad clothes.”

YOGA FOR STRESS MANAGEMENT Wolfson is also an advocate of yoga for its parasympathetic nervous system support.

Research published in Journal of the American College of Cardiology in 2018 shows that yoga, breathwork and stretching all positively impact blood pressure, with the greatest improvements evident from yoga and deep breathing.

“Yoga, no matter the type, is known to promote a sense of calm in the body and mind. A regular practice will help to reduce the effects that stress causes. It may or may not be the only step necessary,” says New York City yoga instructor Gail Grossman, author of Restorative Yoga for Life. She emphasizes personal preferences and staying within your comfort zone, noting, “If you feel stressed because it’s difficult, it won’t benefit you. I personally think restorative yoga, breathwork and meditation are the best practices for high blood pressure.”

For Grossman, there is no such thing as too much yoga, but she recommends not getting overwhelmed with the commitment and having professional guidance

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CONSCIOUS EATING

Heartfelt Eating Best Foods for a Heart-Healthy Diet

by April Thompson

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Hypertension affects nearly half of all Americans, increasing the risk for heart disease and stroke, the leading cause of death. We can help mitigate that risk and have a healthy “change of heart” by revamping our diets.

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While food fads are constantly changing, the basics of a heart-healthy diet have not, says Cheryl Strachan, a registered dietitian in Calgary, Canada, and founder of SweetSpot Nutrition.ca. Strachan notes the Dietary Approaches to Stop Hypertension (DASH) diet has been used to help lower blood pressure and with other heart disease risk factors since its development in the 1990s. The DASH diet is rich in fruits, vegetables, whole grains, nuts, beans and low-fat dairy foods.

While it includes lean meat, fish and poultry, it limits sugary foods and fatty meats.

The Mediterranean diet, says Strachan, is another proven regimen for heart health, citing a five-year Spanish study in The New England Journal of Medicine that found the incidence of cardiovascular events was 30 percent lower among participants on this diet, supplemented with extra-virgin olive oil or nuts, compared to those assigned a reduced-fat diet.

A Mediterranean diet doesn’t necessarily mean eating dishes specific to that region.

“It’s the type of foods that matters: a largely plant-based diet focused on whole grains such as the bulgur in tabouli, legumes, nuts, seeds, olive oil and some animal products like fish, poultry and dairy,” says Strachan.

Michael Greger, a Seattle physician and author of the bestseller How Not to Die, disagrees that meat-based proteins have a place in a heart-healthy diet. “Only one way of eating has ever been proven to reverse heart disease in the majority of patients: a diet centered around whole-plant foods,” says Greger, adding that the most critical risk factor is elevated LDL cholesterol. “To drastically reduce LDL cholesterol levels, we need to drastically reduce our intake of trans fat, which comes from processed foods and naturally from meat and dairy; saturated fat, found mainly in animal products and junk foods; and playing a lesser role, dietary cholesterol, found exclusively in animal-derived foods, especially eggs.”

Michelle Routhenstein, a preventive cardiology dietitian and owner of Entirely Nourished, a nutrition counseling practice in New York City, likes to meet clients where they are rather than trying to force a drastic switch they can’t maintain. “Often, people get very broad advice, like ‘Adopt a plant-

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NUTRIENTS FOR HEART HEALTH Potassium is a key mineral for heart health, as it can help the body remove excess sodium, lower blood pressure and improve blood flow and blood vessel health.

Yet research shows less than 2 percent of Americans get enough. Beans, sweet potatoes, lentils, beets and avocados are among many potassium-rich foods with multiple heart benefits.

There is a growing awareness of the importance of inflammation-fighting omega-3 fatty acids, particularly in fish like wild salmon, arctic char and sardines.

Routhenstein also advocates omega-9 fatty acids such as in tahini and avocado. Omega-9s have been shown to help increase HDL “good” cholesterol and decrease LDL “bad” cholesterol while protecting blood vessel health.

Heart attacks often seem to occur suddenly simply because the damage happens gradually and quietly, warns Routhenstein. “Heart disease is progressive, so over time a poor lifestyle and diet can damage blood vessels and accelerate hardening of the arteries that lead to heart attacks,” she warns. “Some damage may not be entirely reversible, but it’s never too late to optimize heart functioning.”

Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.

Servings for the Heart Quinoa, Edamame and Carrot Salad with Ginger-Sesame Dressing Edamame are whole, young, green soybeans that are mildly grassy in flavor. They have about five times the folate—a highly important cardiovascular nutrient—of mature soybeans. Edamame’s flavors pair well with fluffy quinoa, crunchy cabbage and carrot slaw, and combine seamlessly with the spicy, toasty notes of the ginger-sesame dressing.

Yield: 2 servings

½ cup quinoa 1 cup water 1 cup edamame, fully cooked and chilled 2 Tbsp ginger-sesame dressing 1 cup shredded carrots 2 cups shredded cabbage

courtesy of laura flippen

based diet,’ but when it comes to the heart, you have to find a way of eating you can commit to long term. I start by asking what foods bring them joy, as well as their food dislikes, history and culture.”

For Routhenstein, an optimal diet for the heart includes a healthy balance of good fats, lean protein and the complex carbs that are important sources of fiber. “Research has shown that every additional 10 grams of fiber per day can decrease the risk of coronary heart disease by as much as 25 percent,” by helping the body remove excess cholesterol, says the dietitian and author of The Truly Easy Heart-Healthy Cookbook: Fuss-Free, Flavorful, Low-Sodium Meals. While fatty foods are sometimes scapegoated for poor health, unsaturated fats are “really good for blood vessel health,” she adds.

In a small pot, bring the quinoa and water to a boil. Lower the heat to low, cover and simmer for 8 minutes.

Add the edamame to the pot and cook for an additional four minutes, until the water in the quinoa pot has been absorbed and the edamame is tender.

In a medium-size bowl, combine the quinoa and edamame with the dressing, shredded carrots and shredded cabbage and serve.

Tip: There are three ways to make this easier: batch-cook the quinoa; thaw, cook and shell the edamame and keep overnight in the refrigerator; and buy prepackaged slaw. Just assemble.

Ginger-Sesame Dressing Typical sesame dressing is high in sodium from the soy sauce; even the low-sodium varieties are high in salt. This dressing is well-balanced, low in sodium and adds flair to just about any dish. Toasted sesame oil is aromatically pleasing and adds immediate flavor that is balanced by tangy rice vinegar, zesty ginger and crunchy sesame seeds.

2 Tbsp toasted sesame oil 2 tsp rice vinegar

2 tsp fresh grated ginger 2 tsp unsalted sesame seeds

In a small bowl, mix the sesame oil, rice vinegar, ginger and sesame seeds until well combined. Store in the refrigerator in an airtight container for up to one week.

Flavor tip: For added heat, add ½ teaspoon of hot sauce and 1 teaspoon of lime juice to balance it out.

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Blueberry and Pumpkin Seed Yogurt Bark This dessert is for lovers of froyo, ice cream or frozen treats. Plain yogurt is blended with refreshing mint, sweet blueberries and a hint of honey­—all topped with crunchy pumpkin seeds. This bark can also be an easy breakfast alternative that balances high-quality protein, dietary fiber and heart-healthy fats. Eat this delicious snack in a bowl to catch the yogurt bark liquid goodness as it melts.

Add a drizzle of dark chocolate for extra decadence.

courtesy of laura flippen

Yield: 6 servings

2 cups nonfat plain yogurt 1⅟4 cups blueberries, divided 1 Tbsp coarsely chopped fresh mint 1 tsp honey ⅟4 cup raw, unsalted, pumpkin seeds

Line a baking sheet with parchment paper, making sure the edges are covered. In a medium-size bowl for a food processor, combine the yogurt, 1 cup of blueberries, the mint and honey. Blend until smooth, about 2 minutes.

Using a rubber spatula, evenly spread the yogurt mixture over the parchment paper. Evenly add the remaining blueberries along with the pumpkin seeds on top of the yogurt mixture.

Freeze for 2 to 4 hours until the bark is fully frozen. The best way to check is to poke the middle of the pan with a fork to see if it has hardened. Once fully frozen, the edges should easily lift, as well.

Break the bark up into 12 pieces and freeze in an overnight container or a freezer-safe, zip-top bag for up to one month.

Lentil, Raisin and Pecan-Stuffed Acorn Squash This meal fills up a home with the smell of warm, sweet cinnamon and is accompanied by a toasted mixture of flavorful lentils, sweet and fruity raisins and buttery pecan pieces. It tastes like dessert, but is well-balanced with lean proteins from the lentils, complex carbohydrates from the squash and hearthealthy fats from the pecans to keep one satisfied and properly nourished.

courtesy of laura flippen

Yield: 2 servings

1 large acorn squash 2⅟4 tsp ground cinnamon, divided 1 cup low-sodium canned, cooked lentils, drained and rinsed ⅟4 cup pecan pieces ⅟4 cup raisins Preheat the oven to 400° F. Line a baking sheet with parchment paper.

Cut the acorn squash in half and scoop out the seeds. Sprinkle ⅛ teaspoon of cinnamon on the inside of each squash section and place them flesh-side-down on the baking sheet. Cook for 30 minutes until fork-tender and lightly golden brown.

In a medium-sized mixing bowl, mix the lentils, pecans, raisins and the remaining 2 teaspoons of cinnamon. Scoop evenly into the inside of each squash and bake for an additional 5 to 10 minutes, until the pecans and the top of the lentil mixture are lightly golden.

Once ready, place half an acorn squash on each plate and serve. This can also be stored in an airtight container in the refrigerator for up to three days.

Make-it-easier tip: Reduce cooking time by cutting the acorn squash in half, placing it in a microwave-safe dish and microwaving it covered on high for about 10 to 12 minutes until tender. Add the squash to the oven and continue with earlier step for a crispy finish.

Source: The Truly Easy Heart-Healthy Cookbook by Michelle Routhenstein.

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

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HEALTHY KIDS

VEGGIE TRICKS How to Get Kids to Eat Better

by Ronica O’Hara It’s the rare parent that doesn’t have to plead and plot to get a child to eat vegetables. That’s not surprising; almost no one is born with a natural hankering for broccoli, and being wary of strange new foods may be hardwired in us so we can survive as a species.

Happily, clever workarounds can help move a child past exclaiming, “Yuck!” as these parenting bloggers, nutritionists and other grown-ups have learned in the veggies-are-good-for-you trenches.

SERVE SMOOTHIES. “The combinations are endless. Pack it full of spinach, kale, frozen zucchini or cauliflower. Then add a frozen banana or other fruit, plus your milk of choice (like cashew milk) then blend.

Bam! You have a naturally sweetened, veggie-filled, delicious drink for your child, and they don’t even know they’re drinking their vegetables,” writes Emily Lesh, at ExperiencedMommy.com.

USE SPRINKLES. “Everyone loves sprinkles! You can use chia seeds, microplaned broccoli head, flaxseed, grated carrots or even frozen yogurt dots. It transforms the food into something much more exciting,” writes Danielle Zold, at PickyEatingDietitian.com.

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GET THEM COOKING. “My kids love to help in the kitchen, and I have found that they are much more likely to try foods that they have helped to cook. We made our cranberries from scratch for Thanksgiving. My kids loved watching the cranberries boil and pop in the pot and seeing them change colors as they cooked. When dinnertime came, they were excited to try the cranberries, and my daughter ended up loving them!” writes Sarah Miller, at HomeSchooling4Him.com.

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ROTATE FAMILY CHOICES. “Everyone in the family gets to choose one meal on one night of the week.

We all commit to eating whatever the family member has chosen. This has helped our kids to try meals that aren’t on their favorite list, as they know that NASouthJersey.com

they’ll get their turn to choose soon,” writes Sophia Nomicos, at MasAndPas.com.

TEMPT THEM. “When I’m making dinner, I like to have carrots or cucumbers available on the counter. They always come in to try to get snacks and if they see those, they will ‘sneak them away’ to eat them, since I tell them no more snacks or food til dinner,” writes Heather Hoke, at EmbracingChaosWithLove.com.

R E W A R D M U L T I P L E AT T E M P T S .

“Just because a kid hates a veggie the first 10 times you offer it doesn’t mean they’ll hate it forever. I try to make it fun by having kids track veggies they’ve tried and the number of times they’ve tried them with stickers on a veggie discovery table, which means even foods they dislike feel rewarding to try,” writes Jess Dang, at CookSmarts.com.

BE SNEAKY. “Take something kids already like and make it with healthier ingredients.

For example, if your kid loves meatballs, start by making them homemade, then adding in healthy things like frozen chopped spinach. I’ll grate zucchini and carrots and put them in about any pasta, meatloaf, burgers. I used to think sneaking in veggies was a bad thing, but honestly, it’s been great for our family,” writes Stephanie Rapone, at PantryToPlate.net.

TALK UP THE BENEFITS. “I have found that when my son doesn’t want to eat something, he is much more likely to eat it if I tell him its benefits. For example, I told him, ‘When you eat carrots, they make your eyes stronger, and they help you see

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in the dark.’ He loves to eat carrots now.

He says, ‘Now I will be able to see in the dark!’ I am learning a lot this way, too.

We Google the benefits of food at least once a day,” writes Elizabeth Manly, at DiscoveryPlayShop.com.

REINFORCE. “Explain that when a child feels good, she can attribute it to eating healthy. For example, if we managed to get our daughter to eat an apple—her favorite fruit that she now eats every day—I would say, ‘Wow, you sure ran around a lot at the playground. That apple you ate gave you a lot of energy,’” writes Kirsten Schuder, author of Schooling Your Kids Through a Pandemic.

Ronica O’Hara, a natural health writer, can be contacted at OHaraRonica@gmail.com.

What the Research Shows BE PERSISTENT. Don’t give up too soon. Researchers have found that it can take toddlers five to 10 times in tasting a new food before enjoying it; and for 3-to-4-year-olds, up to 15 trials.

PUTTING ON AN APRON HELPS. A study of Canadian fifth-graders in 151 schools found that those that helped with meal prep and cooking were more likely to eat vegetables and fruit.

GIVING KIDS A CHOICE WORKS. Australian kids that were offered a choice of broccoli, cauliflower or green beans for five weeks ate twice as many veggies as children offered only one vegetable.

THINKING A FOOD IS RARE MAKES IT SPECIAL. In a recent study, 5-yearolds that were told there weren’t many more carrots than were on a plate ate 50 percent more carrots; 96 percent of those kids rated the carrots as yummy, compared to 67 percent in a no-limit carrot control group.

KIDS PERSPECTIVE

WHAT I WANT THE WORLD TO BE

When I Grow Up

by Kyla Petragnani

When I grow up, I want the world to be free of war and for people to be happy.

It is not fair for our military to have to be fighting for us and miss so much time with their families. It takes about four years for someone in the military to come home and be with their family. This is very hard for both the person and their family. Most people might not realize how hard our military is working; they are risking their lives for our freedom. Maybe next Veterans Day, or just any random day, you can send a card to someone in the military to possibly help brighten their day.

I also want the people in the world to be happier when I grow up. This time is not the best, but you have to try to not let it get you down. When a person is not happy, sometimes they can be a little rude and it can lead them to an angry place. I wish people could think happy thoughts to themselves or say positive words to each other, so that we could live in a kinder Kyla Petragnani world.

I understand that sometimes it is difficult to be happy, but I encourage everyone to keep trying.

Think of what Disney character Dory said, but just change the words: “Just be happy; just be happy!” I’d like to leave you with a quote from Yogi Bhajan: “Be so happy that when others look at you, they become happy too.”

Kyla Petragnani is 10 years old and lives in Marlton. Kyla would like to be a baker and to teach baking when she grows up. Her hobbies include baking, art and dancing.

Even if people are still very young, they shouldn’t be prevented from saying what they think.

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~ Anne Frank

| February 2021

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GREEN LIVING

Saying ‘I Do’ to the Planet

Green Weddings Embrace Sustainability From advising couples about Earth-friendly menus to reducing and reusing plastic in her business operations, wedding planner Erica Jill Razze, of Capiche Custom Events, in Wilmington, Delaware, is dedicated to environmentalism. When designing her own wedding last year, she wanted it to serve as a portfolio example of sustainability. “Our parents are a little more traditional, so there were certain aspects that we tried to respect and uphold for them, while still finding our happy place from an environmental standpoint,” she says.

Although no wedding can be totally zero waste, there are always greener options, starting with the invitations. The most eco-friendly choice is email, which Razze’s parents declined to use, so she opted for the next best thing: biodegradable, non-toxic paper directly benefitting women in India. In lieu of a response card, which would have required more paper and another mailing, she created a website for RSVPs. Bridal shower invitations were printed on botanical paper embedded with seeds. Invitees that followed the planting instructions were delighted to welcome blooming flowers in their yards.

“Find a venue that already fits your theme, so that you’re not trying to transform a space or shipping in plastic decorations that add to the carbon footprint and end up in landfills,” says Razze, who prefers horticultural centers or outdoors spaces. “The beauty and simplicity of what’s around you is what makes it so wonderful,” she says. “Don’t try to turn a ballroom into a forest and vice versa.”

Flown-in, farmed flowers are a big no-no. “The transportation is a huge carbon footprint. If they’re growing one particular flower, they’re treated with pesticides,” Razze says. Sustainable alternatives are locally harvested, organic wildflowers; dried flowers that haven’t been sprayed or painted with toxic chemicals; silk blooms; and rented potted plants. Some local florists collect flowers after the event for composting. Heart-shaped confetti made of dried leaves is a clever swap that begins composting once it hits the ground.

Razze’s vegan meal offered another planet-saving opportunity.

While real stoneware and silverware gets expensive because it requires hiring staff, single-use plastics that are gold-decorated to simulate real china betray the Earth and believability. “You’re not fooling anybody with that stuff,” she says, recommending less costly alternatives like biodegradable bamboo and palm-leaf dis36

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e katerinapichukova/Adobestock.com

by Sandra Yeyati

posables. “Instead of fake-impress, show people something new.

Thankfully, taking care of the environment has become trendy, so it’s an easier sell.”

Instead of wedding favors, most of which come from China and are wrapped in plastic, donate meals to people that don’t have access to food, advises Emily Raezer, director of weddings at Global Gourmet Catering (GGC), in San Francisco. “A lot of times, guests don’t even take those favors home. Why not make a donation that’s going to have a social impact?” GGC also donates all event leftovers to food banks in local communities.

As the first green-certified caterer in Northern California, GGC educates wedding clients about sustainability, helping them choose menu items that are in season, organic, locally sourced, sustainably farmed and drought-friendly. Raezer explains the reasoning behind these principles: “We don’t want things traveling very far and having CO2 emissions. Growing things out of season costs the environment water and other resources, and some products are more drought-friendly—which explains choosing avocados over cucumbers. Sustainable fishing really impacts our oceans, so we won’t source any fish that’s on the Monterey Bay watchlist, and a lot of couples are cutting out red meat from their weddings because of the methane emissions.”

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GGC goes to extraordinary lengths to minimize impacts caused by their events, including reclaiming and repurposing used vegetable oil for San Francisco’s alternatively fueled vehicles; serving filtered tap water to avoid using plastic water bottles; opting for biodegradable and reusable utensils and decorations; recycling whenever possible; partnering with local farms to compost efficiently; and using non-toxic dishwasher detergents. For every event, they donate a portion of the proceeds to Terrapass for carbon offsets.

Despite all preparations, couples must be ready for the unexpected. When the COVID-19 shutdown hit last March, just two months before Razze’s May wedding, she decided to legally marry in a small gathering of fewer than 10 people and postponed her larger green reception for a year. “We want to celebrate with everybody,” she says. “In a year, it could be a vow renewal. How cool is that?”

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Why do we have so much trouble with our romantic relationships?

Because we enter relationships without having entered a relationship with ourselves. We look to the other person and the relationship to fill us up, to give us what we are missing from within, and what we don’t realize is that the other person is there for the same reason. After the initial chemical, hormonal lust phase, we realize that the other person cannot be our parent figure

change, fix or blame the other. We then hire a therapist or join a self-development course and begin to understand our inner wounds from childhood that are being repeated in this current dynamic. We have to do the work.

It’s not easy. It’s not going to happen just because we made an intellectual decision.

It’s a quest, a constant unfolding, un-layering, evolving and becoming more. The goal is your arrival into your most authentic self—into your whole, free self.

inner growth and their own inner wounds, doesn’t project their needs on the other, parents themselves into a state of whole-

How do you define love?

Most of us love egoically, which is loving the other because they make us feel good about ourselves, and the moment they stop making us feel good about ourselves, we actually leave them. That’s why there’s so much divorce. That’s not love. Egoic love is possession, ownership and control. Most of us are mired in those kinds of relationships; the institution of marriage actually supports ownership, possession and control. True, or high love, is the understanding that the other is with you and you are with them to encourage each other’s growth and to see each other be their most authentic, free selves. If that includes being with us, we’re happy. If that includes not being with us, we’re as happy. That’s true love, because you’re in love with the other person’s essence and you’re more invested in the other person’s whole self rather than the self that you want to own and possess.

What is conscious intimacy?

Conscious intimacy starts with how intimate and honest you are with yourself—how sexually connected you are with your needs and your desires. The more unabashed, bare, spontaneous and transparent you can be with yourself, the more you will seek and be around partners who can hold that space with you.

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ALTERNATIVE VETRINARY MEDICINE

BIG LOVE

From Small Animals

The Joy of Furry Little Companions

by Julie Peterson

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People think rabbits are quiet carrot-munchers, but they’re much more.

Like many other small furry mammals, pet rabbits are expressive, intelligent and enjoy spending time with their humans.

Shana Cobin, a veterinary technician from Foster, Rhode Island, points out that just like dogs and cats, each rabbit is unique. Having had four house bunnies at different times, Cobin enjoyed getting to know each one. “They can be quite entertaining with their playful antics. My first rabbit, Koko, would come to me and lick my face,” says Cobin. “She also made a purring sound for me, which they actually make by grinding their teeth.”

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For first-time pet owners, veterinarians often recommend pets smaller than dogs or cats. These can include a variety of rodents such as hamsters, gerbils, rats and mice, although guinea pigs usually top the list for their general durability, especially with children. Smaller pets can be the furry friend that a family may long for without posing the long-term commitment and higher care costs of a dog or cat.

For those that prefer a small furball that isn’t a rodent, a rabbit may be appropriate.

“House bunnies are curious and very smart,

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CONVENTIONAL

which can be both terrific fun and problematic,” says Cobin, noting that “house-bun” curiosity, coupled with an intense need to chew, can wreak havoc on cords and other items within reach. “They always have to chew to keep their teeth filed down, but that’s why you give them appropriate things to chew.” Ferrets, members of the weasel family, are also intelligent, and like rabbits, can be trained to use a litter box.

BUYER BEWARE Just because small animals seem simpler to care for, it should be noted that their health depends on specific diets, bedding, housing, exercise and grooming. Rabbits, for example, have delicate digestive systems.

“Feeding the right diet is extremely important,” advises Cobin. “A bunny’s primary diet should be hay, which helps grind down their teeth and is good for their digestion. Dark,

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BRIDGING THE GAP BETWEEN

NATURAL PET

leafy greens are also good.” As for carrots, Cobin says half of one is the most one rabbit should have in a day.

There is more to consider. “People need to think beyond the cute fluff ball,” says Jennifer Miller, a former volunteer with the Animal Humane Society in Minnesota. “Small animal cages need regular cleaning, and ferrets have a natural musky odor to begin with. People start out wanting the cuteness, then they get tired of the work and get tired of the smell.

Surrendered animals can be difficult to rehome.” Before adopting a small animal, it’s wise to research the species’ specific care requirements and other information at HumaneSociety.org.

Annual veterinary checkups are something else to plan for, because many animals hide illness symptoms as a survival instinct. Having a small-animal veterinarian in place is important in case emergency care is required. “Zoological companion patients are unique and delicate.

Their anatomy, physiology and behavior is vastly different from dogs and cats, yet they require the same or more expertise and care,” says veterinarian Scharlet Kelly, medical director at the VCA Acacia Animal Hospital and Pet Resort, in Escondido, California.

HEALTH HELPERS In 2019, the journal Aging & Mental Health published a survey that concluded pets

benefit older adults by “providing companionship, giving a sense of purpose and meaning, reducing loneliness and increasing socialisation.”

According to Jeremy Barron, M.D., medical director of the Beacham Center for Geriatric Medicine at the Johns Hopkins Bayview Medical Center, in Baltimore, “Owning a pet provides an amazing array of health benefits.” Indeed, numerous studies have shown that petting an animal can lower blood pressure and heart rate, soothe PTSD, decrease stress hormones and boost serotonin. Simply put, petting animals is not only good for people, it feels good, too.

“Love can come in small packages,” says Liz Warner, a retired teacher in Richmond, Virginia, who adopted Laverne and Shirley, two Peruvian guinea pigs, to keep her company during the isolation of the pandemic. “I enjoy brushing their long coats and giving them their necessary haircuts. When I hold them, they kind of purr. It’s comforting.”

Cobin agrees that pets provide comfort and add joy to the home. “Bunnies do this thing called a binky.

My most recent rabbit, Vivian Bucket, would just be hopping around and then she would dart, jump up and twist in the air. It’s what rabbits do when they are happy and playful, and it’s adorable.”

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Julie Peterson writes about health and wellness from rural Wisconsin. Reach out at JuliePeterson2222@gmail.com.

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SOUTH JERSEY’S

CALENDAR OF EVENTS

Email Publisher@NASouthJersey.com for guidelines.

We advise confirming in advance directly with the business or organization.

SAVE THE DATE TUESDAY, FEBRUARY 2

Volunteer at PPA – 10am-1pm. We planted trees and shrubs at our Rancocas Creek Farm to address flooding and erosion issues. To help the trees thrive, we are mulching with pizza boxes and woodchips. Participation limited to 25; registration required. Rain date is Feb 9. Masks must be worn when within 10 ft of others not in your household. To register: 609-859-8860 or PinelandsAlliance.org.

SATURDAY, FEBRUARY 6

RNC Bird Seed Sale – Feb 6-7. 12-4pm.

Members receive a 20% discount on our bird seed and suet. Rancocas Nature Center, 794 Rancocas Rd, Westampton. 609-261-2495.

RancocasNatureCenter.org.

WEDNESDAY, FEBRUARY 10

Virtual Tai Chi Fusion – Wednesdays, Feb 10-Mar 17. 6-6:45pm. 6-wk series with Eastern Harmony Healing. Immerse yourself in a blend of tai chi, qigong and the internal martial arts. Nourish your mind and body with this calming. Classes recorded so you can replay if you miss. $79. Tinyurl.com/y2wvy7n4.

SAVE THE DATE

SATURDAY, FEBRUARY 13

Creek Care Day – 10am-12pm. Volunteer to help remove invasive plants, clean up litter and plant native plants. For location, RSVP: 215-744-1853 or Ryan@ttfwatershed.org.

WatershedAlliance.org.

Treats for Tweets Winter Bird Scavenger Hunt – 1-2:30pm. The Great Backyard Bird Count takes place this weekend. Walk the sanctuary and visit our feeders to look for birds. After we finish our scavenger hunt we’ll make a treat for the birds. All ages. Free.

Hawk Rise Sanctuary, Range Rd, Linden.

Registration required: NJAudubon.org.

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SAVE THE DATE

.

MONDAY, FEBRUARY 15

Presidents’ Day Free Tours and Hike – 10am-1pm. Tour the Cranberry & Blueberry Farm Museum, explore the tractors, farm tools, barrels, crates, blueberry and cranberry sorters and advertisements from the local Pine Barrens industry. Check out the historic photos and artifacts in the huge, barn building. Must wear a mask and practice social distancing. Whitesbog Preservation Trust, 120 W Whites Bogs Rd, #34, Browns Mills.

609-893-4646. Whitesbog.org.

Relieve Pain – Learn powerful Energy Medicine tools to help: ease chronic pain so you no longer have to miss out on the activities you love; bounce back from injuries faster; relieve chronic headaches so you don’t have to power through a day in pain; lessen your reliance on pain medication so you can lessen the risky side effects and expense.

With handouts. $15/1hr. Inquire on next class. Info: 609-752-1048, NextStepStrategiesLLC.com. Register: Elightenment.com/ pages/seller-profile?siobhan-hutchinson.

MONDAY WEDNESDAY, FEBRUARY 17

Psychic Development Workshop/Share – 7-8:30pm. With Susan Drummond. A safe place to nurture your soul and expand your awareness with like-minded people.

Each month will be a different topic to learn and practice. An opportunity to share your experiences and ask questions for a better understanding of your intuition. Seating limited to 8 to honor social distancing. $25.

The Center, Life in Balance, 45 S Main St, Medford. Pre-registration required: 609975-8379. TheCenterLifeInBalance.com.

THURSDAY, FEBRUARY 11

Rain Garden Zoom Workshop – 6:30-8pm.

Learn about the problems associated with uncontrolled stormwater runoff, what a rain garden is, how to construct and maintain a rain garden on your property; how a rain garden can improve water quality in your community and general watershed-friendly landscaping techniques. Free; donations appreciated. Register: tcsahub.org.

Find More Community Events and Updates Online at NASouthJersey.com.

ONGOING DAILY Balance Hormones with Energy Medicine – Class provides some tools to balance the body’s energy systems, by tapping into the body’s natural healing ability. Using powerful simple techniques that work quickly and easily, symptoms of PMS and menopause become more manageable and less challenging. With handouts. $15/1hr. Inquire on next class. Info: 609-752-1048, NextStepStrategiesLLC.com. Register: Elightenment.com/ pages/seller-profile?siobhan-hutchinson.

Online Holistic Health with Siobhan – 10am, Mon & Wed. A mixture of qigong and easy holistic health techniques, you may effectively change how you feel in mind/body/ spirit. This is a provocative and interactive class with time for Q&A. Lots of health challenges will be covered. Meets live online; recordings available for a limited time. $96/mo; 2 1-hr classes/wk. Save 50% if join T’ai Chi Chih at full price; that is 3hrs of classes per week. Info: 609-752-1048, NextStepStrategiesLLC.com. Register: Elightenment.com/ pages/seller-profile?siobhan-hutchinson.

WEDNESDAY T’ai Chi Chih: Joy thru Movement – 6pm. A non-martial art with many health benefits.

This practice is more qigong-like and is completely non-violent. A set of movements (done standing or seated) completely focused on the development of an intrinsic energy called Chi. Improve physical and emotional balance, help with better sleep quality and overall sense of well-being is reported by clients. In-person classes in Toms River in Mar. Meets live online; recordings available for a limited time. $96/mo. Save 50% if join Holistic Health with Siobhan at full price; that is 3hrs of classes per week. Info: 609-752-1048, NextStepStrategiesLLC. com. Register: Elightenment.com/pages/ seller-profile?siobhan-hutchinson.

Calming Stress & Anxiety – Class provides some tools to balance the body’s energy systems, by tapping into the body’s natural healing ability. Using powerful simple techniques that work quickly and easily, stress becomes more manageable and less challenging.

With handouts. $15/1hr. Inquire on next class. Info: 609-752-1048, NextStepStrategiesLLC.com. Register: Elightenment.com/ pages/seller-profile?siobhan-hutchinson.

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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.

Akashic Record Reading/ Self-Empowerment Coaching HARMONY STREET CSLC

Certified Akashic Record Reader 856-334-5702 Discover your life challenges and transformational healing through your Akashic record.

This living source contains details about your life as well as how to heal your emotional entanglements. Using your biographical history and questions, I will help you chart a path for healing and self-empowerment. Individual sessions and group classes forming.

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.

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

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.

Ayurvedic Healing Practitioner JANET WATKINS, RYT, CRM

Ayurvedic Healing Practitioner Registered Yoga Teacher Live in Joy Yoga & Wellness 118 W Merchant St, Audubon, NJ 08106 856-816-4158 Utilizing the principles of ayurveda, nutrition, yoga, meditation, and herbs for natural healing and self-care to support your body in returning to its natural healthy function. Reiki session, ayurvedic cooking classes, restorative yoga and private yoga sessions.

Bio-Identical Hormone Restoration Therapy 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

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.

"Be patient with yourself. You are growing stronger every day. The weight of the world will become lighte r... and you will begin to shine brighter. Don't give up." ~ Robert Tew Be sure to let our advertisers know you found them in

| February 2021

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Chiropractor

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Dr. DeCotiis specializes in wellness-based Chiropractic care: helping the body to function at its personal best while reducing internal and external stresses. We individualize care to optimize performance of body systems by reducing nerve damage, improving spinal alignment, posture, ergonomics, sleep habits, hormone balance and improving overall health through exercise, weight loss, detox and supplementation.

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Healing Modalities NATURAL HEALTH IMPROVEMENT CENTER OF SOUTH JERSEY

DR. SYLVIA BIDWELL BIDWELL CHIROPRACTIC

The Strawbridge Professional Center 212 W Rte 38, Ste 100 Moorestown, NJ 08057 856-273-1551 DrSylvia@Bidwell-Chiropractic.com Bidwell-Chiropractic.com Dr. Bidwell is dedicated to providing patients the best possible spinal health care including chiropractic adjustment, massage, electrical muscle stimulation, ultrasound, hot and cold therapy, cervical and lumbar traction, and stretching and strengthening exercise instruction. Her adjustments techniques consist of diversified, activator, arthrostim, SOT blocking, craniosacral work, active release technique and PNF stretching.

1020 Kings Hwy N, Ste 110 Cherry Hill, NJ 08034 856-667-6805 • NHICSouthJersey.com

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 Coach

Integrative Nutrition Health Coach, Reiki Master and Shamanism practitioner who helps people transform their lives from the inside out. Using energy work and coaching to help them make changes in their lives.

ANGELIC HEALTH PALLIATIVE WELLNESS CENTER

1050 Mantua Pk, Wenonah, NJ 08090 856-812-7970 • Wellness@Angelic.Health

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NATURAL HEALTH

Laurel Hill Plaza, corner of Blackwood- Clementon Rd & Laurel Rd, Lindenwold.

856-784-1021 • NaturalHealthNJ.com For a complete selection of vitamins, homeopathics, body care, bulk herbs, bulk grains, packaged foods, frozen foods, organic produce, snacks. Open 7 days. Mon-Fri, 9am8pm; Sat, 10am-8pm; Sun, 10am-5pm.

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.

JASON FOSTER

New Moon Holistic Health Coaching, LLC HealingLifeToLoveLife@gmail.com HealingLifeToLoveLife.com

Chronic/Serious Condition Management

This center offers a holistic balance of traditional and alternative care options for those with serious or chronic conditions. We offer therapeutic massage, Reiki, yoga, meditation, nutrition, aromatherapy, acupuncture and counseling services to improve your well-being. Some services may be covered by insurance.

Health Food Store

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.

NASouthJersey.com

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.

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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.

Integrative Medicine/ Holistic Pain Management POLINA KARMAZIN, MD

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 & Yoga TRICIA BANFE HEISER

Yoga Teacher, Reiki Master/Teacher, IET Practitioner, Energy Intuitive 856-905-3024 TheSanctuaryForYoga.com App.namastream.com/the-sanctuary-for-yoga It is my desire to help you live your best life. To feel balanced and at ease in mind, body and spirit. Join me online for yoga, meditation, pranayama and other pearls of wisdom to help you navigate life with joy and grace.

Or, in-person, allow me to shine a light on the divine guidance that is always there for you but sometimes goes unnoticed with energy work and intuitive guidance. A session with me will leave you feeling as if you are in the Divine Flow of Life!

Law of Attraction Coach DAVID BARTKY

Phone coaching at its best 973-444-7301 Info@LifeCoachDavid.com I am an experienced and certified Law of Attraction life coach.

I can coach you on how to attract what you want–both materialistically and emotionally–and how to feel happier and more excited about life!

Massage Therapy Services RIZZIERI AVEDA ALUMNI SPA

8102 Town Center Blvd, Voorhees, NJ 08043 856-983-1680 Facebook: Rizzieri Alumni Spa

Intuitive Healing SUSAN COSTANTINO DRUMMOND, LMT, RM

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, Reiki Master and licensed Massage Therapist. She specializes in intuitively enhancing the mind, soul and physical body with healing energy for your highest well-being.

Affordable relaxation offered at Rizzieri’s Alumni Spa. Staffed by recent Rizzieri graduates, the Alumni Spa is the perfect place to make an appointment with a Licensed Massage Therapist at an attractive price point. Spa experiences are offered in 50-min or 80-min sessions and are customized based on personal needs and preferences. Services include: Swedish massage, reflexology, hot stone, maternity massage, deep tissue and stress relief wraps.

Open on Wed and Fri, 4:30-9pm; Sun, 9am4pm with prices starting at $45. Call for an appt.

THE SPA AT CENTER FOR THE HEALING ARTS

8102 Town Center Blvd, Voorhees, NJ 08043 856-552-2273 CenterForTheHealingArtsNJ.com Affordable relaxation offered at the Center for the Healing Arts by recent graduates. The Spa is the perfect place to make an appointment with Licensed Massage Therapist at an attractive price point. Spa experiences are offered in 50min, 80-min or 100-min sessions and are customized based on personal needs. Services include Swedish massage, reflexology, hot stones, maternity and deep pressure. Currently open Wednesday and Friday 4:30-9pm. Hours will be expanding soon. Prices starting at $50.

Call for an appointment.

Medical Skincare and Cosmetics DR. ANAMARIA NEWPORT, DMS, DMD, MHS, PAC

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

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.

Natural Hair/Skin Care RIZZIERI AVEDA SCHOOL

8200 Town Center Blvd, Voorhees, NJ 08043 856-552-2270 • RizzieriSchools.com Rizzieri Aveda School provides superior Cosmetology, Skin Care, Manicuring and Teacher Training programs. Our school has both classroom and clinic environment where students can experience and learn in a real salon setting. We offer discounted rates on all services at our clinic.

One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again. ~ Abraham Maslow Be sure to let our advertisers know you found them in

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Naturopathic Doctor MELISSA JOSSELSON, ND

Naturopathic Doctor Marlton & Haddonfield, NJ 856-472-9495 • MyNaturalDoctor.com Holistic health care for all ages and a variety of health conditions. Find the cause of your health issues and heal using safe, natural and non-toxic therapies.

Pre-Pregnancy and Pregnancy Holistic Telehealth

Tai Chi/Energy Balance

MICHELLE URBANSKI, CHHP

South & Central NJ, Bucks County, PA & Skype sessions 609-752-1048 Siobhan@NextStepStrategiesLLC.com NextStepStrategiesLLC.com

Revive Your Health, LLC 609-614-0604 ReviveForYourHealth@gmail.com ReviveForYourHealth.com Michelle Urbanski is a certified holistic healthcare practitioner with knowledge in Eastern practices, homeopathic remedies, naturopathic techniques, and muscle response testing. Michelle provides holistic telehealth services specific for fertility, pregnancy and postpartum needs.

Numerologist TRACI ROSENBERG, MA

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

forest tours.

A nonprofit Initiative of Pinelands Preservation Alliance. Recreational activities include guided/unguided river paddling, camping, hiking and small group history and ecology

Sexual Dysfunction

Fee for classifieds is $1 per word per month. To place a listing, email content to NASouthJersey@gmail.com.

Deadline is the 10th of the month.

Acupuncturist Wanted ESTABLISHED WELLNESS CENTER IN MERCHANTVILLE – Offering naturopathy, functional medicine, acupuncture and aesthetics is seeking an acupuncturist to join our team. Info: 856-488-7067 or Office@ MerchantvilleMedicalWellnessCenter.com.

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South Jersey Edition

Discover your body’s natural healing ability. Clients report experiencing increased range of motion, balance, relaxation, reduced stress and an overall sense of well-being. Siobhan is an accredited T’ai Chi Chih®, Seijaku, Guigen Qigong, Reiki Master/Teacher, Medicinal Aromatherapist and Certified Clinical Eden Energy Medicine Practitioner. The United Fellowship of Martial Artists awarded her Holistic Healing Artist & Qigong Master. Her passion is stress relief and walking in serenity.

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.

Weight Management DR. CAMILLE SEMPLE-DALY, DO

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

End yo-yo dieting with our safe and effective Physician-Supervised Weight-Loss Program. Our program is designed to identify the root causes of your weight concerns, individualize a plan to reverse the imbalances identified, and help you to quickly and safely lose the excess weight.

Finally, we will transition you to a healthier lifestyle to keep you at a healthier weight.

Dr. Semple-Daly is triple board certified in OB/GYN, Integrative Medicine and Aesthetic Medicine.

MARCH

SOUTH JERSEY’S

CLASSIFIEDS

SIOBHAN HUTCHINSON, MA, HOLISTIC HEALTH

For Rent AFFORDABLE OFFICE SPACE FOR RENT ON MAIN ST IN HISTORIC MEDFORD, NJ – South Jersey’s premier source for all that is holistic and spiritually enlightened, The Center, Life In Balance, on Main Street in Medford, has office space for rent. The office space would be shared with other like-minded practitioners, so it’s very affordable. For more info: 609-975-8379.

Plant Medicine for Mental Health Plus: Organic Farming

OFFICE SPACE – Integrative Physician looking to share office space in Voorhees.

856-669-9118.

NASouthJersey.com

Support the Small Businesses that Advertise in NASJ

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Personal Training at

Have you struggled to reach your wellness goals?

Let our nationally certified Personal Trainers help!

Personal Training Specialties Strength After Cancer

Sports Specific

Diabetes Management

Speed Agility and Quickness

Neurological Impairment

Balance and Core Stability

Post Physical Therapy Weight Management

TO LEARN MORE, please contact a location near you!

Virtua William G. Rohrer Fitness Center - Voorhees 856-325-5300 | 2309 Evesham Road, Voorhees, NJ MOR-1212302_0320