Natural Awakenings South Jersey January 2021

HEALTHY

FREE

LIVING

HEALTHY

PLANET

HOSPITALS GO HOLISTIC

INTEGRATIVE MEDICINE GAINS GROUND BE WELL, SPEND LESS RETHINKING DIET RESOLUTIONS HOLISTIC PET CARE SET GOALS BY JOURNALING

THE SHAPE OF FITNESS IN

2021

JANUARY 2021 | SOUTH JERSEY | NASOUTHJERSEY.COM

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from the publisher

HEALTHY LIVING HEALTHY PLANET

With the advent of a new year, many of us create a list of resolutions to improve our physical, emotional and/or spiritual health, but get caught up in the excitement of an opportunity for a fresh start and make the mistake of shooting for the sky and end up falling flat

by February.

January 1 is a great time to commit to creating positive changes in our lives; the problem is many of us set ourselves up for failure. This year instead of making the “normal” resolutions of a big weight-loss goal, or going from not working out at all to promising ourselves that we will engage in a six-day workout routine or learn a new language in 30 days, we could perhaps try a more realistic approach and make the commitment to take small, daily Shae Marcus, Publisher steps toward the life we want by developing a mindfulness practice.

Mindfulness is being aware of what we’re sensing and feeling in the moment without interpretation or judgment. This state of mind allows us to think more clearly about our situation and accept things as they are even if we don’t like it or agree with it. When we embrace what is instead of what we hope it is, we are then better able to make choices that help us to achieve our goals.

I believe all the uncertainty and stress of 2020 taught us a lot about the importance of mindfulness. The more we focused on the negative aspects, the more anxious we became, while the more we grounded ourselves by taking deep breaths and being in the present moment, the better we felt.

Here’s to practicing mindfulness this year! I truly feel it will help us organically make better decisions for ourselves—mind, body and soul.

SOUTH JERSEY EDITION Publisher Shae Marcus Editors Sara Gurgen

Randy Kambic

Design & Production Suzzanne M. Siegel

Contributing Writers Mary Weiss

Sales & Marketing Cheryl Fryer

Social Media Kristy Mayer

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What a wonderful thought it is that some of the best days of our lives haven’t even happened yet.

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Passionate about Your Total Wellness

P Steven Horvitz, D.O. Board Certified Family Practice

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

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CONTENTS Natural Awakenings | South Jersey | January 2021 Issue

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36 24 32

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18

STAYING FIT IN 2021

THE WARMTH OF WINTER YOGA

Workout Trends Bend to the Times

Holistic Pediatricians Go Beyond Meds

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for Clearing and Protecting Spaces

SPARK AMAZING GOALS IN A JOURNAL

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26

HOUSE BLESSINGS

INTEGRATIVE HOSPITAL CARE Medicine Embraces Holistic Modalities

HEALING THE WHOLE CHILD

LOSE WEIGHT WITHOUT DIETING How to Eat to Feel and Look Your Best

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HOW TO GROW BASIL AND TOMATOES YEAR-ROUND

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HEALING PETS HOLISTICALLY

Integrative Vets Treat Root Causes

FRUGAL WELLNESS

Healthy Living on a Tight Budget

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DEPARTMENTS 8 news briefs 10 health briefs 12 global briefs 14 eco tip 19 inspiration 24 fit body 26 conscious eating 30 healing ways 32 healthy kids 34 green living 36 natural pet 38 calendars 39 resource guide 42 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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Deadline for editorial: the 12th of the month.

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

Deadline for calendar: the 12th of the month.

REGIONAL MARKETS Advertise your products or services in multiple markets!

Natural Awakenings Publishing Corp. is a growing, franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets, call 239-434-9392.

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news briefs

Excitari Wellness Center Opening Soon

Pinelands National Reserve Calendars Now Available Copies of the 2021 Pinelands National Reserve fifth edition wall calendar are now available free of charge at three locations in the Pinelands: Jake’s Branch County Park Nature Center (JBCPNC), in Beachwood; Wells Mills County Park Nature Center (WMCPNC), in Waretown; and the Whitesbog Village General Store (WVGS), in Browns Mills.

This year’s calendar places a spotlight on the Pine Barrens Byway, a state-designated scenic byway that traverses 130 miles of roadways in the southern Pinelands region. The Pinelands Commission is overseeing the administration of the byway. The calendar features 38 photos of plants, animals, historic sites, landscapes and various destinations that can be found along, or in close proximity to, the byway route. It also includes important dates in Pinelands history, along with tentative dates of Pinelands Commission meetings.

Copies of the calendar can be obtained at the following locations while supplies last: JBCPNC, located at 1100 Double Trouble Rd. (for center hours, call 732-281-2750); WMCPNC, located at 905 Wells Mills Rd. (for center hours, call 609-971-3085); and WVGS, located at 799 Lakehurst Rd. (for store hours, call 609-893-4646).

See ad in the Community Resource Guide.

We are here to add what we can to life, not to get what we can from life. ~William Osler

Melissa Josselson, ND

Naturopathic Doctor Holistic healthcare for children, adults, and seniors Conditions include: • Fatigue • Digestive disorders • Hormonal imbalances

• Autoimmune conditions, Allergies • Diabetes • ADHD • Anxiety • Infertility insomnia • Migraines • Skin conditions • Weight loss

• Cardiovascular health • Preventative health and wellness, and more.

CALL TODAY (856) 472-9495 MyNaturalDoctor.com

230 N. Maple Avenue, Suite G2 Marlton, NJ 08053

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35 Kings Highway East Haddonfield, NJ 08033

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The Excitari Wellness Center is an integrated holistic health and wellness center that will be opening soon in the Jackson Commons Center at 30 Jackson Road, in Medford. Excitari Wellness will offer natural healing solutions including holistic pain management, osteopathic manipulation therapy, massage therapy, reiki, and metaphysical and spiritual services. The center will also have a yoga center where yoga, meditation and fitness classes will be held, as well as comprehensive holistic health and wellness educational workshops and special events.

Excitari Wellness Center is excited to welcome the Medford and surrounding community into the center to experience the benefits of holistic wellness.

For more information, visit ExcitariWellness.com or follow the center on Facebook. See ad on page 9.

Become a Member to Experience All that Cedar Run Has to Offer The most cost-effective way to enjoy the Woodford Cedar Run Wildlife Refuge—a nonprofit dedicated to the preservation of New Jersey’s wildlife and habitats through education, conservation and rehabilitation—is to become a member.

Membership benefits include: year-round hiking, wildlife watching, picnicking and an outdoor children’s play area; free members-only events; discounts on programs and birthday parties; discounts in the Nature Center Gift Shop; and receiving the Tales from Cedar Run email newsletter.

Cedar Run provides critical treatment and rehabilitation services to more than 5,500 injured and/or orphaned wildlife yearly to New Jersey native wildlife. On the 171acre preserved Pinelands property houses the Woodford Nature Center, a wildlife housing area with nearly 60 native residents, three hiking trails and a wildlife rehabilitation hospital.

The overall mission of Cedar Run is to serve as a community resource on the importance of protecting and enhancing healthy ecosystems for all. Cedar Run provides a safe outdoor place to explore the outdoors, learn about New Jersey wildlife and make lasting memories. Events and programs are held all year long— virtual and in-person events for all ages.

Location: 4 Sawmill Rd. For more information including on upcoming events,, visit CedarRun.org/events.

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Michelle’s Healthy Cooking Is Whipping Up Something Good for Kids Certified instructor Michelle Kearns, of Michelle’s Healthy Cooking, is offering nutrition-based cooking classes for kids of all ages.

Upcoming classes include a Preschool Virtual Cooking Club for children ages 2 to 5, which will run from 3 to 4 p.m. on February 12, 19 and 26; a Kids’ Cooking Club for children ages 6 to 11, which will be held from 4 to 5 p.m. on February 10, 17 and 24 at the Medford Memorial Community Center; and Teens & Tweens Virtual Classes for those ages 12 to 18, which will be held from 10 to 11 a.m. on January 23, February 20 and March 20. Cost for the classes includes recipes and handouts.

Once a person registers for a virtual class, the person will receive a link to the Zoom class and materials.

“Cooking classes are a great way to express creativity, gain confidence and learn healthy habits,” says Kearns, who earned a diploma in nutrition from Ashworth University, has taken holistic nutrition classes from Clayton College, earned her certification as a health coach from the Integrative Institute of Nutrition and earned her cooking instructor certification from Healthy Hands Cooking.

For more information including on costs or to register, visit HealthyInstructor.com/ michelle-kearns.

Advertorial

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OUNG LIVING ESSENTIAL OILS — established over 20 years ago—laid the foundation for the company’s total commitment to using the purist seed, sustainable cultivation, optimum distillation, extensive testing of each batch of oils, and quality control inspection of each bottle to assure the purest, most potent essential oils available in the world. (SeedToSeal.com) Today, YOUNG LIVING’S Vision has grown into a world wide, essentialoil trend, and the trend is fueled by the consumer’s strong desire to bypass toxin-laden, synthetic scents used in many products.

Unfortunately, as with any trend, many competitive companies have been spawned that attempt to convince the consumer that their products are “pure essential oils” too, but instead may utilize synthetic oil imitations, or oils made from genetically modified seeds, or oils diluted with carrier oils, or oils distilled from plants grown with pesticides and/or herbicides—all of which distorts, weakens and chemically changes the innate power of essential oils.

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New Year Does Not Mean New Diet

health briefs

When Breast Cancer Is Not a Lump Inflammatory breast cancer (IBC) is rare, accounting for 1 to 5 percent of all breast cancer diagnoses in the U.S. Although IBC isn’t common, it is aggressive and can progress quickly, making it important to understand the possible breast symptoms: swollen and red, giving it an inflamed appearance; dimpled, similar to an orange peel; discolored, bruised, purple or pink; and an uncomfortable feeling that doesn’t typically cause pain.

The first step in diagnosing IBC is to rule out a breast infection called mastitis, which typically clears up after a course of antibiotics. If symptoms don’t go away, one’s healthcare provider will order further testing and a consultation with a breast surgeon.

The good news is newer medications and treatment options have proven to be effective in treating IBC. The most important thing one can do is be familiar with one’s breasts and contact one’s healthcare provider if one notices anything out of the ordinary.

Virtua Health’s breast cancer team is part of the nationally accredited Penn Medicine Virtua Cancer Program, with locations in Moorestown, Voorhees and Washington Township. For more information or to schedule a consultation, call 856-391-0781 or visit Virtua.org/breastcare. See ad on page 3.

As the holiday season comes to a close and we welcome a new year, it can seem like the perfect time to try something new. Many people choose to begin a new diet in the new year. The bottom line is that diets don’t work. It has been proven that all, if not most, of the weight lost during a diet will be regained at some point. Diets can also cause an obsession around eating, food and not “failing”.

While it can seem tempting to cut out carbohydrates, exercise like crazy and try all the latest diet fads when a new year comes around, it’s best to save ourselves the aggravation and stress, and try something else.

Instead of starting a diet, here are some goals that are much more realistic and better for our health: Try drinking 1 gallon of water per day, going meatless one day of the week, walking for 30 minutes every day and getting at least eight hours of sleep each night.

By meeting these goals, we will feel healthier, happier and won’t have the stress of a new diet looming over our head.

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

Try Ashwagandha for Anxiety Try Ginger Extract for In just the first month of the 2020 pandemic, the use of antianxiety Hay Fever medications increased by 34 percent among Americans, according

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For people suffering from the miseries of allergic rhinitis, better known as hay fever, ginger extract can be just as effective as the popular pharmaceutical product loratadine (Claritin), concludes a study from Thailand’s Thammasat University. Eighty hay fever patients were given either 500 milligrams of ginger extract or loratadine. After three and six weeks, the ginger group’s improvements in nasal symptoms and quality of life matched those of the loratadine group, but those taking ginger had fewer side effects such as drowsiness, fatigue, dizziness and constipation.

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to pharmaceutical surveys. Because select serotonin reuptake inhibitors (SSRI) in particular tend to lose their effectiveness over time, some sufferers may take heart in a new study in Current Clinical Pharmacology. Iranian researchers gave one gram of ashwagandha root extract (Withania somnifera) each day for six weeks to 22 patients with generalized anxiety disorder and a placebo to a second group of 18. People in both groups were also put on SSRIs. Anxiety scores for the ashwagandha group improved by week two and kept improving during the study, significantly outperforming the scores of the control group. The extract was considered safe and free of side effects.

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Fluoride is added to public water supplies to reduce tooth decay, but its effects on health are contentious enough that only 38 percent of Canadian and 3 percent of European public water supplies are fluoridated, compared to 74 percent in America. Its effects on neurodevelopment in children are a particular concern: a meta-analysis correlated high levels of fluoride in water with a seven-point drop in children’s IQ scores. Two new studies have linked fluoride exposure to ADHD and other behavioral issues in children.

Canadian researchers that collected urine samples and tap water information on 1,877 children between ages 6 and 17 found those that lived in areas with fluoridated water had 2.8 times the incidences of ADHD diagnoses, as well as increased symptoms of hyperactivity and inattention. The effect was most pronounced in teenagers, suggesting a cumulative effect over time, wrote the authors in the journal Environment International.

In a Chinese study published in the International Journal of Environmental Health Research, 325 children between ages 7 and 13 were studied, and higher levels of fluoride exposure were correlated with rises in behavioral issues, especially psycho-somatic symptoms.

Why Clearing Our Spaces Matters Our spaces hold so much for us. They are our homes that nourish us; our offices that inspire us; and our rooms that provide us refuge, warmth and function.

Photo by Sander from Pexels

Avoid Fluoride to Lower Risk of Behavioral Issues in Children

This year, especially, our spaces have even been blended into offices and classrooms.

Given how important our spaces are, KellySue Fitzharris, of

Healing Spaces, says that we should be engaging in two types of clearing: energetic and physical.

“Energetic clearing is vital because our spaces hold onto

energies, emotions and thought patterns,” explains Fitzharris.

“They linger in the space and can imprint into the room, affecting you long afterwards. Physical clearing is actual decluttering and is so underrated as a powerful avenue for healing. Often our clutter—type, where and how it’s stashed—holds the answers to our health problems or reveals what is keeping us stuck.”

According to Fitzharris, hiring an expert is a good idea “be-

cause the task can feel daunting on so many levels. A true healer of spaces will provide you with both the emotional support as well as the proper systems you will need along the way.”

To set up an energy clearing consult with Fitzharris, email her at Hello@KellySueFitz.com.

Complementary And Alternative Medicine: The Medicine Of The New Millennium

✦ Natural Hormone Replacement Therapy ✦ Vitamin and Mineral Infusions ✦ Ozone Therapy ✦ Chelation Therapy ✦ Adjunct Cancer Therapy

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By Appointment Only 639 Stokes Road, Suite 202, Medford, NJ / 609-654-5900 Be sure to let our advertisers know you found them in

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Winning Grins

global briefs

Some Beaches Can Survive Rising Sea Levels

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An international team of coastal scientists from the United Kingdom, France, South Africa, Australia, New Zealand and the U.S. has disproved the theory that half the world’s beaches will become extinct over the course of the 21st century (see Tinyurl. com/SandyCoastlinesUnderThreat) in a paper published in Nature Climate Change. The team re-examined the data and methodology underpinning the original study and published their rebuttal in the same journal, after concluding that it is impossible to make such global and wide-reaching predictions with the data and numerical methods available today. The new report sees potential for beaches to migrate landward as sea level rises and shorelines retreat.

Beaches backed by hard coastal cliffs and structures such as seawalls are likely to experience “coastal squeeze”, resulting in decreased width, and eventually be submerged because they are unable to migrate, but those with space to move inland will retain their overall shape and form. As such, removal of coastline structures or beach nourishment may be the only methods to safeguard at-risk beaches.

Your body hears everything your mind says. ~Naomi Judd

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Whether you’re a professional business owner, service provider, entrepreneur, or just someone who’s looking for a heart-centered community to connect with,

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According to research from the University of South Australia published in Experimental Psychology, the act of smiling and moving facial muscles can trick our mind into taking a more positive attitude. The study evaluated a real smile as well as an artificial one induced when participants held a pen between their teeth, finding that in either case, this facial muscular activity alters our perception of facial and body expressions and generates more positive emotions.

The research found that the practice of forcefully smiling will stimulate the amygdala, the emotional center of the brain, which releases neurotransmitters to encourage an emotionally positive state. By inducing the brain into perceiving stimuli as happy, the mechanism could potentially be used to boost mental health.

Techno-Threads

New Fabric Generates Solar Energy Scient ist s a t t he Swiss Federal Laboratories for Materials Science and Technology have developed a material that works like a luminescent solar concentrator for producing energy directly where needed that can even be applied to textiles. Because people are constantly on the move and dependent on a power supply to recharge smartphones, tablets and laptops, the needed electricity will come from our clothing by means of the new polymer applied on textile fibers, jackets and T-shirts.

Based on amphiphilic polymer co-networks already available on the market in the form of silicone-hydrogel contact lenses, this new material is permeable to air and water vapor, as well as flexible and stable. The luminescent solar concentrators capture and transfer diffuse ambient light to a solar cell that converts it into electrical energy. By adding two different luminescent materials to the gel tissue, the solar concentrator becomes flexible, preventing the textile to which it is attached from becoming brittle or susceptible to cracking, or accumulating water vapor in the form of sweat.

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Surf’s Up

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Smiling Makes for More Positive Thoughts

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eco tip

Slow Fashion

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Mending to Extend the Life of Clothing

Read More About Climate Anxiety and Navigating Our Emotions as the Planet Changes in the Green Living section at

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South Jersey Edition

Globalization and cheap labor have lowered clothing prices so much that many people view garments as disposable—a phenomenon called “fast fashion”.

Magazines and other influencers create demand for trendy items each season, inciting us to overfill our closets and toss last year’s fads, leading to a more than doubling of worldwide consumption since 2000. It’s a vicious cycle with a huge pollution footprint. The textile industry expels about 1.2 billion tons of CO2 per year.

According to the United Nations Environment Programme, the fashion industry produces 10 percent of humanity’s carbon emissions and 20 percent of global wastewater. Every second, the equivalent of one garbage truck of textiles is either landfilled or burned.

Polyester, a petroleum-based plastic found in about 60 percent of garments, doesn’t break down in the ocean, where half a million tons of microfibers end up every year. It takes about 2,000 gallons of water to manufacture just one pair of jeans, and textile dyeing is the second largest polluter of waterways.

To embrace a more sustainable lifestyle, reject fast fashion; buy good-quality, longer-lasting garments; and mend them to prolong their useful life. Whether it’s reattaching a button,

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patching a worn sleeve or sewing a hem, mending is a way to love and care for clothing and reject the notion that new is always better.

Another option is to rely on a local seamstress or tailor to take care of mending needs. For the do-ityourselfer, there are many ingenious products available besides needle and thread to help complete simple repairs—iron-on patches, fusible interfacing, mending glue and tape—as well as helpful instructional online videos and sewing classes at local fabric stores. SewGuide.com is an excellent resource for step-by-step instructions and creative ideas.

Building upon the vintage-wear market, a new trend has emerged called visible mending. In the past, mended clothes might have been interpreted as exposing a family’s lack of funds or status, but today it’s a concept we proudly embrace. Mending a hole or tear with embroidery is a great way to add whimsy and creative expression. By incorporating colorful threads and fancy stitching techniques, as well as beads, decorative buttons, ribbons and appliqués, we can turn off-the-rack items into unique, wearable art. To cover stains, consider using fabric paint to add a pretty flower or bold political slogan.

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Address the

ROOT CAUSE of Your Illness and Autoimmune Disease

At Functional Health and Acupuncture Institute we specialize in helping you identify, understand and correct the root causes of your health issues, and change the trajectory of Glenn Gruby, L.Ac., MSTOM your health path.

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The Awakening of Humanity

By Lynne Girdlestone

T

oday we are all experiencing one or more of the negative effects of an incredibly destructive ‘agent of change.’ Although horrific things happen every day on this planet, they usually affect other people elsewhere. COVID-19, however, can potentially reach anyone, anywhere, upending our lives in a multitude of ways. The obvious questions—how do we stop this virus, will a vaccine help, will the global economy recover—are all unknowns. They occupy our thoughts and emotions with every newscast.

For some, the crisis is merely an inconvenient interruption in their ‘business as usual.’ For others it has created new ways to profit at the expense of others.

But for most, it’s an amplified survival issue.

We know that nothing happens by chance: “For every action there is an equal and opposite reaction” and “As you sow, so shall you reap.” What is happening today has its roots in everything that has gone before. When dysfunction reaches a tipping point, something extraordinary happens to get our attention. This pandemic may be saying “STOP... NOW ... look at the world you’ve built ... untold suffering amidst obscene excess ... all life forms and the planet itself in mortal danger!”

The slowing and isolation are giving us the opportunity to consider these issues deeply and emerge with a better Plan B. That so many people are getting the message is an incredibly hopeful sign. Neighbors are helping each other; service organizations are expanding their roles and methods; scientific organizations around the world are sharing their research findings on possible treatments and vaccines; governments are trying to lift the financial burden of their citizens.

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What would happen if this behavior were to continue post-Covid-19? Could it lead to treating a recovering planet as a ‘global village’ and its citizens as the one human family it is? It would take time, but we can start by demanding of our ‘leaders’ that we all push the ‘reset’ button and begin to move in that direction!

Fortunately, at this very time, a little-known cosmic event is also taking place. As we move into the Aquarian age, characterized by energies of synthesis, unity and cooperation, the spiritual custodians of human evolution—the Masters of Wisdom—have once again sent one of their great ones into the world to act as a teacher for the coming time. Some of the past teachers we have known historically as Confucius, Krishna, Buddha, the Christ and Mohammed.

Major world religions all expect another great teacher at some future time, and his imminent appearance has been foreseen by some writers since the late 1800s.

For more than 40 years, British esotericist and lecturer Benjamin Creme informed the world of a coming change— of the collapse of our old structures to make way for the new. He served as a herald for the World Teacher for this age, Maitreya—the one expected by many and longed for by millions (consciously or not), who has come now to guide us through this perilous time and into a cleansed and transformed new world.

Maitreya has advised humanity to make the needed changes to put our world on a saner, fairer path: “He [Maitreya] will show that essentially men are one, no matter the colour or the creed, that the bounty of Earth belongs to all, and that sharing of that

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bounty is the key to man’s future.

Only sharing, and the justice which it will bring, offers hope to man. Only justice wrought out of sharing will end the plagues of war and terror.

Only sharing and justice can bring men to that Brotherhood which is their true inheritance. When men see this they will rise to the challenge and tackle one by one the many problems which daunt us now.” (Benjamin Creme’s Master from ‘Transformation,’ Share International magazine) Maitreya and his group have worked behind the scenes for millennia to guide our human family. Now, with these powerful, incorruptible allies openly in the world for the next 2,000 years and beyond, we have the opportunity to build a new world that works for everyone. Will we take it? In response to today’s injustices, we are marching. We are protesting. We are sharing resources and helping others.

We are agitating for change. We are on the right track! Let’s not even consider returning to ‘business as usual.’

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In The Awakening of Humanity, Benjamin Creme leads us on a journey of hope for the joyful world-changing events that are on the way.

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The Warmth of Winter Yoga

by Jyothi Rao

Fall and winter symbolically remind us to slow down our busy schedules and recharge.

It’s also a season where exercise habits tend to falter or stop altogether, due to the colder temperatures which can inhibit us from engaging in outdoor activities such as running or biking. The darkening days can cause our mood to droop and rid us of initiative to stay on track with traditional routines and habits that normally keep us sane. It becomes a downward spiral as lower mood swings make us turn to comfort foods that can be terribly high in refined sugar and fat.

The grand finale comes by the end of a winter season, when we have gained unwanted weight and feel much less vibrant. We can actually prevent this winter freeze from happening altogether. Although our instincts may make us want to curl up in our January beds with a warm blanket, we can actually generate a great deal of heat simply by incorporating a few yoga postures and pranayama exercises into our day. Here are some tips and techniques to help broaden our yoga practice.

The word yoga is an umbrella term for asanas (poses), pranayama (breathing), exercises and meditation. Yoga practices often combine these techniques to maximize the benefits for both mind and body. Yoga has been shown to help our health by lowering cardiovascular risk, relieving inflammation and reducing stress. There are many different types of yoga, but the best choice will be whatever combination of movement, breathing exercises and meditation will be practiced on a regular basis.

One way to start the day is with sun salutations, or surya namaskar. The sun salutation incorporates 12 postures in sequence that generate heat, promote alertness, enhance flexibility and increase strength.

Asanas are used to wake up the spinal cord and muscles throughout the body, specifically focusing on the extensor muscles of the back, neck, glutes and hamstrings. The flow of movements from one to the next can raise the body’s temperature, not just with isometric movements (that don’t bend at the muscle joints), but also with the incorporation of breath work with each posture.

Starting with the mountain pose, begin with deep inhalation and exhalation alternating with each posture. Focus and awareness should be on the position of the body in each pose. For example, in the mountain pose, attention is placed on our planted feet, but with the plank pose, the focal point is on the strength of our arms pushing into the ground. In addition, becoming aware of the breath during the postures puts us in a meditative state.

A great way to end each set of sun salutations is with a positive intention such as, “I am joyful, I am kind,” or “I am abundant,” which adds a note of compassion to the practice. Start with three sets of sun salutations for a shot for a goal of 12 to 15 minutes per day. When sun salutations are practiced in the morning, the body becomes more alert, but the sets really can be done any time of day. With many of us working from home, experiencing Zoom fatigue and putting in long hours, these postures can be a perfect way to invigorate the body.

Another yoga practice that increases body heat is pranayama, or breath work, also known as ujjayi breathing. It’s one of the most commonly used breathing techniques and can fit into anyone’s lifestyle. Sit in a quiet space with the mouth closed. Breathe only through the nose, inhaling and exhaling for equal units of time. While inhaling, constrict the throat so it sounds like snoring. The belly should expand while inhaling and contract while exhaling; the mouth remains closed. It’s ideal to do two sets of 20 breaths per day.

The best way to practice yoga is on a daily basis. Try to fit in at least 20 minutes of yoga a day, whether that means poses, breathing techniques, meditation or a combination. The outcome will be a warmer body during the colder seasons and a greater desire to stay on track with healthy lifestyle choices.

Jyothi Rao, M.D., ABAAHP, FAARFM, has been practicing medicine for more than 20 years and is a co-owner at Rao Wellness, in Maryland. Her new book, co-authored with Monica Aggarwahl, M.D., is BODY ON FIRE: How Inflammation Triggers Chronic Illness and the Tools We Have to Fight It. For more information, visit RaoWellness.com.

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inspiration

HOUSE BLESSINGS for Clearing and Protecting Spaces

by Marlaina Donato

Moving into a house, office or any new space prompts us to envision bright days ahead filled with hope and joy. Perhaps this is why, from first-century Christians praying to dissuade evil influences to the Mayans smudging herbs to welcome positive energy, the act of blessing a house is such a time-honored tradition.

Whether held in private or with a group of kindred souls, with or without religious elements, blessing a new dwelling takes the concept of housewarming to a sacred level. A house blessing can temper the hair-pulling stresses of a move and be a wonderful way to restore harmony after life gives us a jolt, be it a job loss, a broken relationship, a loved one’s passing or an illness. Simple gestures of intention, sprinkled with some beauty, enable us to claim our space and sow a new beginning.

Arranging seasonal blooms in jewel-toned vases, scattering fresh rose petals over the threshold or misting the air with ethereal scents consecrates what might otherwise seem mundane. Singing a favorite song, whispering a spontaneous prayer or reciting a Buddhist chant during the flurry of unpacking invites calm and attracts benevolent influences. Pungent smudges of dried, white sage, sweetgrass,

pine or lilac flowers help dissolve unpleasant memories and energetic imprints from the past.

Honoring the four elements of earth, air, fire and water can create balance and celebrate ancient customs. Adding one or more essential oils to a spray bottle filled with distilled water or culinary rose water is an easy way to mist the air and the space inside drawers, closets and cupboards before filling or refilling them. Hanging fresh evergreens, leafy branches or tufts of blossoms over doorways evokes what 10th-century mystic and healer Hildegard of Bingen called veriditas—the greening energy of the Earth. Employing a crystal or Tibetan singing bowl, beating a shamanic drum or playing an instrument in select rooms can charge the atmosphere with fiery hope. Opening windows, even briefly during cooler seasons, invites in the fresh air of possibility.

Stepping into a new life—or revitalizing an existing one—is one of the most beautiful acts of caring for soul and self. Blessing our spaces is also an expression of gratitude, something that can make any life wonderful.

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

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Integrative Hospital Care MEDICINE EMBRACES HOLISTIC MODALITIES

by Marlaina Donato Thirty years ago, hospital patients were treated for symptoms based on the Western medical model, and holistic modalities were excluded, largely due to a lack of reliable scientific studies.

More recently, because of promising research, the traditional template is expanding. The Academic Consortium for Integrative Medicine & Health encompasses 75 university health centers and health systems that offer integrative approaches—a remarkable seven-fold increase in 21 years. America’s top hospitals, including the Memorial Sloan Kettering Cancer Center, the Mayo Clinic, the Duke University Medical Center and the Yale New Haven Hospital, now offer therapies such as acupuncture, reiki, homeopathy, touch therapy, yoga, clinical aromatherapy and chiropractic.

According to a report in Advances in Medical Education and Practice, nearly half of Americans receiving medical care use alternative medicine (although 80 percent don’t inform their doctors) and physicians agree on the importance of further research and training in such modalities. A 2017 University of California survey published in the Journal of Alternative and Complementary Medicine found that hospital patients of all ages were willing to pay out of pocket for healthier food, therapeutic massage and energy work.

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DISEASE: THE BIG PICTURE “Research has repeatedly shown that even with full medical access and optimal medical treatments, a population’s health improves by only about 15 to 20 percent. The rest comes from lifestyle, environment and the social and personal determinants of health. Even factors like emotional health, what you feel is your purpose in life and what motivates you to be healthy plays a role,” says physician Wayne Jonas, in Alexandria, Virginia, a clinical professor of family medicine at Georgetown University and former director of the World Health Organization Center for Traditional Medicine. As executive director of Samueli Integrative Health Programs, which aims to make integrative health regular and routine, Jonas emphasizes that patients become healthier and medical costs are reduced when they are engaged in the healing process.

For Jonas, the shift toward integrative health care has become most evident during the current opioid crisis and the search for non-pharmacological approaches like acupuncture and therapeutic massage therapy for pain management. “The evidence body for many of these approaches has grown tremendously over just the

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past five years, and has shown a spotlight on what works and what doesn’t. These approaches are now recommended in national guidelines as mainstream for chronic pain.�

Denise Millstine, integrative physician and internal medicine specialist at Mayo Clinic in Arizona, concurs: “The opiate crisis is an example of the need to broaden our clinical toolbox to incorporate care strategies that are less risky. I believe this change has been multifactorial, based on patient demand and more awareness of the importance of lifestyle management.�

Patient demand is also fueled by a desire to avoid medication side effects. In 1998, the Journal of the American Medical Association reported that 106,000 hospital deaths take place each year from adverse reactions to prescription drugs. With more than half of Americans already taking a pharmaceutical drug, and three being the average, adverse side effects can easily mount in a hospital setting.

For Millstine, integrative medicine offers many solutions. “We might recommend the best medication or provide cutting-edge therapies, but without considering stress management, resilience, movement and what people ingest, it’s hard to get optimal results. Integrative medicine expanded my approach to include nutrition, exercise, mind-body (connection), spirituality and other medical philosophies like Traditional Chinese Medicine (TCM) in the patient’s therapeutic plan.�

WHOLE-PATIENT CANCER CARE A 2016 meta-analysis by Taipei Medical University published in the journal PLOS ONE concluded that certain applications of acupuncture reduce pain and opioid use on the first day after surgery. Acupuncture—an ancient modality based on the concept of energy meridians in the body—is also offered in many major hospitals to offset the side effects of chemotherapy and radiation.

Acupuncture treatments at the Mayo Clinic are given in a calming atmosphere of soft lighting and music, and performed by trained doctors, as well as licensed acupuncturists with a firm TCM foundation.

Integrative health care addresses the emotions that accompany a cancer diagnosis, and patients undergoing conventional treatment now have access to not only acupuncture but therapeutic massage, meditation, movement therapy, clinical aromatherapy, herbal applications, biofeedback and yoga. Millstine says of theMayo Clinic, “We have oncology-trained massage providers who are comfortable with what is and what isn’t safe after someone has had a cancer diagnosis and/or treatment.�

Jonas highlights that when given under the supervision of a doctor and with conventional cancer care, complementary therapies may help people to manage cancer symptoms, boost overall

well-being, better handle side effects of treatment and reduce the risk of cancer recurrence. “Integrative cancer care can help by activating one’s ability to heal and feel better physically and emotionally,� he says. “Lectures on nutrition, yoga classes and support groups for cancer patients are now common.�

The Urban Zen Integrative Therapy Program, launched by American fashion designer Donna Karan in 2009 after her husband died from cancer, partners with heavy hitters such as the American Cancer Society and the Beth Israel Medical Center, in New York City. In many hospital settings, Urban Zen is creating “Zen dens�, calming nooks where staff can discuss cases with colleagues, take a break for self-care or talk to their patients in a nurturing environment. Urban Zen’s dedication to healthcare integration is international and promotes therapeutic applications of reiki, essential oil therapy, nutrition and other contemplative care.

ENERGY MEDICINE GOES MAINSTREAM “Alternative therapies are no longer considered ‘alternative’ when conventional medicine adopts them—for example, using calcium and vitamin D supplements, which are a standard consideration,� says Millstine. “With high-deductible plans, many patients are accustomed to paying out of pocket for care, thus making payment

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HOLISTIC NURSING’S ROLE

for alternative providers possibly more palatable.”

Reiki, a Japanese form of energy medicine once considered alternative, is now offered at major hospitals like Yale New Haven, where it’s given free of charge to cancer patients. Many hospitals are also offering classes in energy work to families of patients, hospital staff and the community.

“A medical doctor introduced me to the practice when my grandmother was diagnosed with lung cancer,” says Denise Baron, a Philadelphia-based reiki practitioner who works with referrals from clients and wellness professionals. “A hospital does not hire me directly, but the staff know I am available. I’ve worked on patients post-surgery, during and after

births, people with cancer and people in hospice. I would say 96 percent of clients walk away with a deep experience of peace, harmony and lower stress levels.”

Most recently, she has seen an increase in nurses asking for support during stressful times, with many wanting to learn how to practice reiki themselves.

According to a 2017 study published in the Journal of Evidence-Based Complementary and Alternative Medicine, reiki is more effective than a placebo and activates the parasympathetic nervous system via the vagus nerve. Results include lower blood pressure and less anxiety and depression. Other research shows that the modality also reduces nausea, improves appetite and lessens fatigue.

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Collaborating with physicians and holistic practitioners, nurses play a key role in integrative hospital care. “We all work together to facilitate the client towards a higher level of well-being. Each profession brings something to the table,” says Margaret Erickson, in Cedar Park, Texas, CEO of the American Holistic Nurses Credentialing Corporation.

The nurse’s role in a patient’s healing journey is an intimate one, and holistic nurses ensure that the whole patient is tended to. “The roots of holistic nursing, grounded in holism, were verbalized over 150 years ago by Florence Nightingale,” says Erickson. “She believed in the mindbody-spirit-emotion connections and that all aspects need to be nurtured in order for people to heal.”

Due to increased demand, more nursing schools are creating educational programs grounded in holistic philosophy, she says. “What makes a nurse holistic is not the skills or alternative therapies she/he/they do, but rather how they show up in their interactions with others. They value and recognize that they are gifted with sharing a person’s most vulnerable moments, and that this shared space is sacred.”

Some holistic nurses may use healing therapies such as guided imagery, aromatherapy, energy work, bodywork, deep breathing, mindfulness and meditation to help both their clients and other healthcare providers.

Those in the field of integrative medicine agree that the future of medicine is now. “People are becoming more selfaware and taking responsibility for their health and life. Consciousness is growing [by] leaps and bounds,” says Baron.

Jonas, drawing on 40 years of experience, agrees. “By working as partners with our patients to help find the care that works for them, we can help them achieve better health and quality of life.”

Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com.

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Staying Fit in 2021

WORKOUT TRENDS BEND TO THE TIMES

by Marlaina Donato For 2021, fitness will be more about better health and inner peace rather than weight loss. Gyms and studios will be on the top of their game adhering to hygiene standards and offering safer environments with smaller class capacity and vitamin D-enhanced outdoor sessions. From remote coaching to cost-effective wellness apps, the workout will get a fresh makeover.

HIGH-TECH WELLNESS Pandemic repercussions in 2020 amped up client demand for alternatives and also inspired trainers to get more creative. “I’ve enjoyed working with private clients virtually through FaceTime and Zoom. It has required me to create more precision with my training programs depending on what each client has at their home or home gym,” says Hollywood, California, fitness trainer Ridge Davis. “Results have been going through the roof because my clients are more likely to dive into healthy routines and meal plans with my daily guidance.”

For those that cannot find local, in-person fitness provisions, subscriptions to streaming-fitness websites like DailyBurn.com and OnePeloton.com provide plenty of guides to workouts from yoga to muscle-building.

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Health apps can tailor individual wellness strategies for the new year. “Fitness and health apps are becoming more popular, and trainers are able to interact with clients all over the world. If you are like me, you need accountability if you cannot meet your trainer directly,” says Dominic Kennedy, a personal trainer in Los Angeles and creator of the newly launched fitness and nutrition app Dominic Effect. “Nutrition is also going to be key now more than ever. Apps will help keep you in check and on track with your food and goals, helping to set up monthly meal plans, as well as recipe suggestions.”

Wearable tech in the form of watches and smart clothing will be another hit in 2021, providing accurate readings on calories burned, number of daily steps and even heart rate and blood pressure.

VIRTUAL VARIETY, NO PRESSURE Having the option to work out at home might motivate more people to begin a fitness routine without the pressure of comparing with others. Sampling classes online can help them find what they like before they sign up at their local gym or studio. “Virtual fitness classes provide an opportunity for people to test out different instructors at different times all around the country and even the

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world,” says Paris Alexandra, co-founder of the BK Yoga Club, in New York City.

“People are now realizing the things we can control is our breath and our bodies.

Because of this, there’s an appreciation of our capacity, challenging ourselves to try something new.”

Even with gym cutbacks, there is a silver lining. “One of my private weight-loss clients has loved our FaceTime workouts so much that she swears she will never go back to in-person training with a coach,” says Chicago-based Stephanie Mansour, host of the weekly national PBS show Step it Up With Steph. “Even on vacation or while traveling, people can still get in their workout because everything is virtual. Trainers also win because they can still do their job, but at a distance.”

Me-time with a private virtual coach will offer a tailored regimen for those that prefer a one-on-one experience. Mansour muses, “Private fitness and health coaching sessions will be the hottest trend in 2021. By now, many people’s excitement toward their ‘pandemic workout’ is waning, and they’ll be looking for a totally customized approach to kickstart their motivation and goals.”

ALLIES FOR BODY AND MIND Davis predicts there’ll be greater appreciation for stress-recovery tools such as massage guns for percussive self-treatments, foam rollers to release muscle tightness and stretching apps, noting, “There’s so much noise, uncertainty and anxiety that has come with this pandemic; on-demand meditation classes will be huge.”

Mansour concurs, “Focusing on finding inner peace, meditating and positive programming are all huge trends that have emerged due to COVID. By getting your head in the game, you’re 75 percent of the way to your goal.”

Mostly, 2021 will be a year for selfcare. “I think growth mindset is everything right now,” says Kennedy. “We need to fill our minds with positive affirmations, thoughts or whatever it is that makes you light up inside.”

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

Spark Amazing Goals in a Journal

by Laural Stukel Instead of starting to set goals, but then procrastinating to the point of skipping them, or just going through the motions and ending up with something flat that feels like it was meant for someone else, create real goals this year that set the heart afire. A journal is the perfect place to find inspiration.

Here’s how to go about a personal goal-setting workshop: process the lessons from the past year, consider the opportunities ahead and focus on the priorities that stand out. To make that happen, travel forward and back in time. Just sit quietly and watch a mental movie—first looking back on 2020, then ahead to 2021. Use categories as prompts for both visualizations, such as relationships, fun, health/wellness, home, finances, spirituality and work/activity. To write about the past year, use the prompt, “2020 was a year when I…” To write about the year ahead, use the prompt, “It’s December 31, 2021, and the past year was…”

After finishing both entries, reread them and jot down a note of personal reflection about what stands out or is surprising and any insights about strengths and priorities.

Then synthesize a final draft to notice recurring themes, challenges and priorities. Set a timer for 10 minutes and write about them. Allow insights to reflect where our head, heart and gut are pointing us. Following our pen may provide the first steps toward a new, amazing year.

Laura Stukel is a lifelong journal writer and advocate. For more information on her online courses, call 773-251-1631, email Laura.TeamSage@gmail.com or visit TeamSage.studio.

Journal to the Self Online Workshop This self-paced course with quick, goal-oriented writing techniques for mindfulness, goals, emotional healing and more starts January 21. The six-week workshop, based on the Journal to the Self course pioneered by the Center for Journal Therapy, is designed for busy people looking to build rich insights quietly into everyday practice, and includes private writing in a journal and community learning in class. Participants will explore 18 life-changing tools as they direct their own personal growth through writing. The workshops employ beloved techniques used by thousands of people for more than 30 years.

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conscious eating

Lose Weight Without Dieting How to Eat, to Feel and Look Your Best

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by April Thompson

One of the top New Year’s resolutions is to lose weight, and to that end, millions of Americans go on a diet each year. As we look to reset after holiday indulgences, nutrition experts say it’s a great time to cultivate healthy, long-term eating habits rather than unsustainable diets that lead us in circles.

“A ‘live it’ is better than a diet: small, manageable changes you can live with over time,” says Lisa Mallonee, a registered dietician and professor at the Texas A&M College of Dentistry, in Dallas. “People get focused on losing 15 pounds, but once they get to the finish line, they don’t have a plan for after and often end up regaining the weight.”

While navigating the labyrinth of nutrition information can be tough, eating better is actually simple, says David Katz, M.D., founder of both the Yale-Griffin Prevention Research Center and the nonprofit True Health Initiative, and co-author of How to Eat: All Your Food and Diet Questions Answered. “There are two general shifts to make: first, to less processed foods, and second, to more plant-based foods,” says Katz.

In making such shifts, Mallonee suggests applying the 80/20 rule to food. “If 80 percent of the time you are making healthy choices, and the other 20 percent of the time you allow splurges, you’re less likely to feel deprived and revert to old ways.”

Katz agrees that small shifts are more likely to stick, in part because of our adaptable palates. “If you commit to improving your diet little by little, you will find that taste buds are adaptable fellas that will learn to love the foods they are with. For example, try something as simple as switching from regular soda to diet to seltzer to water over time.”

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The good news for dieters with questions, suggests Katz, is there is no one superior diet. “You can have a high-quality diet whether you are flexitarian, pescatarian or vegetarian, lowcarb or high-carb,” he says.

For Jill Weisenberger, a registered dietitian nutritionist, in Yorktown, Virginia, and author of The Overworked Person’s Guide to Better Nutrition, a healthy diet comes down to three meals a day, each with a good source of protein and fiber.

“When losing weight, it’s especially important to eat enough protein so you don’t lose muscle mass with the fat,” she says, suggesting a target of 25 to 35 grams of fiber a day, achieved through a diverse diet that focuses on fruits, vegetables and legumes.

Katz, Mallonee and Weisenberger all caution against a diet like keto that restricts many nourishing foods only because they contain carbs. “There is no evidence of long-term safety or benefit

of keto,” says Katz. “A truly keto diet cuts out a lot of highly nutritious foods like fruit, grains and beans, all associated with better health and longer life. I think a diet excluding these foods would be a colossal mistake.”

WEIGHING IN While it’s not healthy to obsess over numbers on the scale, it is important to understand the health risks of carrying extra weight, particularly around the middle.

“Belly fat is a concern for co-morbidities like pre-diabetes, diabetes, increased blood pressure and even sleep apnea,” says Mallonee, stating that women should aim for a waist circumference of less than 35 inches and men of less than 40.

Katz advises that the effects of abdominal fat can vary. “Certain ethnicities are extremely vulnerable to excess weight around the middle, which can result in insulin resistance and metabolic mayhem. However, many people can

gain considerable amounts of weight and show no metabolic effects,” he says, suggesting that a comprehensive health checkup can clear up any doubts.

Physiologically, it is hard to keep weight off, says Weisenberger, but people should not get discouraged if they fall short of their goals. “If you are overweight, you will get an enormous boost from the first 5 to 10 percent of weight loss—it’s much more important than that last 5 to 10 percent.”

While weight loss is an exercise in delayed gratification, the power of high-quality food is immediate, advises Katz. “You can improve the quality of your immune response with a single meal. It’s the gift that keeps on giving, too, as those positive health benefits accumulate over time.”

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

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Healthy First Meals Caramel Apple Cinnamon Crisp Overnight Oats

1 tsp vanilla extract ¼ tsp ground cinnamon

These oats are a great dessert/breakfast mix that’s delicious, but good for you, too.

It’s made clean by cooking the apples using coconut sugar instead of refined white sugar and adding cinnamon and nutmeg for spice. Prep the oats by mixing all the ingredients, then make a date caramel sauce that’s healthier than any caramel sauce you can purchase from the grocery store and so luscious that you’ll fall in love with it.

For the Date Caramel Sauce:

For the Cinnamon Apples:

For the oats, combine the oats, milk, chia seeds, vanilla and cinnamon in a mixing bowl.

2 large Honeycrisp or Pink Lady apples, cored, peeled and diced 2 Tbsp coconut sugar ⅛ tsp cinnamon ⅛ tsp nutmeg

For the Oats: 1½ cups rolled oats 1½ cups unsweetened almond milk 2 Tbsp chia seeds

10–12 pitted dried dates ⅛ tsp sea salt ½ cup hot water, divided To make the cinnamon apples, combine the apples, coconut sugar, cinnamon and nutmeg in a saucepan, and cook over medium heat for 6 to 8 minutes until the apples are softened, but not mushy.

To make the date caramel sauce, process the dates and sea salt in a food processor until they are finely chopped. Add the water, 1 tablespoon at a time, to the dates until the mixture becomes smooth and resembles caramel. You may need to scrape down the sides of the food processor.

Spoon half of the oat mixture into the bottom of an 8-ounce jar with a lid or a sealable container, then top with the date sauce and apples. Repeat in a second jar with the remaining ingredients.

Refrigerate the oats overnight or for at least 4 hours. The oats can be enjoyed cold straight from the refrigerator or heated in the microwave for 1 to 2 minutes.

Reprinted from Clean-Eating Breakfasts and Lunches Made Simple, by Lacey Baier.

Recipe from a Gluten-Free Kitchen

Three-Mushroom Stew Yield: 10 servings

3 cups yellow onion, diced 2 cups carrots, chopped 1 cup celery, chopped 2 portabella mushrooms, chopped 2 cups button mushrooms, chopped ⅓ cup dried porcini mushrooms 6 cloves garlic, minced 12 white potatoes, peeled and chopped 5 cups water 28

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1 Tbsp fresh basil, rough chopped 4 sprigs thyme 2 tsp dried oregano 1 Tbsp dried lovage 2 tsp dried parsley 2 tsp paprika 1 tsp sea salt 2 sprigs fresh rosemary In a Dutch oven or large soup pan, cook onions, carrots and celery with 1 tablespoon water over medium-high heat for 8 minutes, stirring frequently.

Add water, 1 to 2 tablespoons at a time to prevent sticking. Stir in mushrooms and garlic.

Cook for 5 minutes more, stirring frequently. Add remaining water.

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Stir in potatoes, fresh herbs and spices. Bring to a boil, then reduce heat to medium-low.

Cook, covered for 25 minutes until potatoes and carrots are tender.

Remove herb stems. Transfer 2 cups of soup to blender. Blend until smooth.

Return to Dutch oven and cook for 5 minutes longer.

Store in airtight container in fridge for up to one week. Store in freezer up to three months.

Recipes courtesy of Tiffany Hinton, GF Mom Certified. Connect on social media @GFMomCertified.

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healing ways

FRUGAL WELLNESS Healthy Living on a Tight Budget

by Yvette C. Hammett Living healthy on a tight budget may seem like a daunting task, but by setting up a self-care plan, prioritizing and shopping smart, the barriers can seem not quite so tall. With so many people unemployed or under-employed during the COVID-19 pandemic, the need for workable options is more important than ever.

A sports and nutrition company, My Protein, did a study that shows the average American spends $155 per month on health and fitness. That’s $112,000 over a lifetime. There are, however, strategies that can lower these costs.

Jen Smith, a financial writer and co-host of the podcast Frugal Friends, often talks about ways to spend less, save money and be in control of our spending.

“You may spend more up front or more on 30

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the things you really care about, but cutting out the waste or things that are not so necessary can be a huge cost savings. This is not just for a penny-pinching, stay-athome mom. Being frugal doesn’t mean you are a cheapskate, but being wise with the limited resources that you have.”

Smith says she had a pricey membership to a cross-fit gym, but in the long run, staying in shape can greatly reduce the costs of health care and prescriptions.

“Any way you can stay active is what you need to do. Spending money in any way that gets you to commit to and consistently move your body is the answer.” Focus on eating good food and moving your body, Smith says. “When emphasis is placed more on that and on self-care, you save more money.”

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The National Institute on Aging recommends several ways to eat healthy on a budget: use coupons, consider purchasing store brands, know that convenience costs more, focus on priority foods, buy store-brand organics and forgo fresh for frozen organics. Sotiria Everett, a clinical assistant professor in the Department of Family, Population & Preventive Medicine at the Stony Brook Renaissance School of Medicine, in New York, agrees. “One thing to consider is seasonality. If out of season and organic, that will increase the cost. If you want clean living and healthy eating for the planet, that doesn’t make sense either, because of the cost of fuel and the pollution involved.”

Everett recommends frequenting farmers’ markets because they offer seasonal, fresh, local, organic produce that is easier on the wallet and better for health.

Her favorite tip is, “Learn how to plant foods. You don’t need a lot of space, but do need sun and water access. You can keep it organic. A couple of seeds can give you a whole season’s worth of produce.”

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Jody Gatewood, assistant state nutrition program specialist for Iowa State University Extension and Outreach and a registered dietitian, works with people on tight budgets through the university’s Spend Smart Eat Smart program. “We do a lot with families with young children,” she says. “They are on a budget and concerned about having enough food to eat.

One thing we teach a lot, and it helps with a budget, is to plan your meals. Look and see what is on sale at the grocery store.

If there’s a big meat sale, buy it then and use it throughout. I think what happens is if we don’t plan, we go to a restaurant or get convenience foods which can really add up.”

Fresh, frozen, canned and dried foods can all have a part in our diet, she says. “I use a lot of frozen vegetables. If you use frozen, you just heat it up and it is ready to go. Protein can be expensive, so have some meals where black beans or lentils are the source of protein. Have that balance.”

As for healthcare costs, Smith recommends to those that cannot afford typical insurance or costly prescriptions in their budget to consider using manufacturer discounts and a service like GoodRx.com, which details how much prescriptions will cost at different pharmacies.

Consider using a “sharing ministry” for other costs, Smith says. With Liberty HealthShare, for example, people pay in every month and are billed like a cash payer when they have a medical bill while Liberty pays the cash. “When a doctor or hospital is billing an insurance company, they try to get as much as they can, but cash payers pay a lower amount,” she says.

Yvette C. Hammett is a freelance writer from Valrico, Florida. She can be reached at YvetteHammettHull49@gmail.com.

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healthy kids

Healing the Whole Child HOLISTIC PEDIATRICIANS GO BEYOND MEDS

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by Ronica O’Hara

When Jackie Jones’ 4-year-old daughter had a persistent runny nose and cough, three visits to the pediatrician proved fruitless. “He would see us for two minutes, listen to her chest, saying she had ‘a cold’, and yet still prescribe an antibiotic and steroid that would just trash her immune system,” the Atlanta mom says. “She ended up developing pneumonia in both lungs that landed her in the hospital.”

This propelled Jones to switch her children’s care to a holistic pediatrician.

“He actually listens to me and takes time with his patients, and recommends vitamins and supplements to keep them healthy, in comparison to just handing out antibiotics,” she says. On the first visit, he queried Jones about family use of shampoos, soaps and cleaning products that might contain chemicals. “Definitely not a conversation I had with my old pediatrician!” she related.

Jones, who dispenses pregnancy advice at PisforPregnant.com, benefitted from a growing trend among pediatricians.

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The number of doctors that self-identify as holistic by joining the integrative medicine section of the American Academy of Pediatrics has grown from a dozen in the early 1990s to more than 400 today, says Kathi Kemper, M.D., an Ohio State University pediatrics professor who founded the section and authored The Holistic Pediatrician.

“Holistic pediatricians are interested in helping children and families meet their health goals, not just diagnosing and dispensing drugs,” she says. “We use an evidence-informed approach, including all appropriate therapies and therapists, with a strong emphasis on healthy lifestyle behaviors such as diet, exercise, sleep, stress management, social and emotional skills, spirituality and a healthy environment.”

Many pediatricians report they want to know more about integrative approaches because of their frustration in treating the chronic conditions in one-quarter to one-half of the children they see, as well as to answer questions posed by Google-savvy parents.

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Yet most pediatricians have limited training in natural health and are wary to suggest such approaches, and parents are often reluctant to disclose their use of natural methods.

Holistic pediatricians, on the other hand, typically get additional training in healing modalities that allows them to integrate natural options into mainstream methods. Unlike many pediatricians in busy clinics that can see a child only briefly, holistic pediatricians typically take longer.

“It’s not a one-size-fits-all conventional approach,” says holistic pediatrician Elisa Song, of Belmont, California, who blogs at HealthyKidsHappyKids.com.

For a child with asthma, for example, Song checks for environmental, dietary or social triggers, including mold, food allergies or sensitivities and stress. She looks for underlying biomedical imbalances such as nutritional deficiencies, abnormal gut microbes and signs of a leaky gut. “Based upon clinical and laboratory findings, an initial treatment plan may include elimina-

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tion of food sensitivities, supplementation with a 3-6-9 fish oil and magnesium, and mindfulness exercises that incorporate diaphragmatic breathing,” she says.

C U L T I V A T E Y O U R PA S S I O N F O R HEALTH AND WELLNESS

Pediatric naturopaths are another op-

tion for parents. These doctors typically start from a natural medicine perspective, are trained in herbs and nutrition, and collaborate with bodyworkers, physical therapists and counselors. “Really, anything that helps a child thrive,” says pediatric naturopath Kathryn Purvis, of Tempe, Arizona. “We use treatments that are gentle and safe, but are also trained to use conventional treatments if necessary.”

Naturopaths undergo a four-year

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post-graduate medical education like pediatricians, but do not complete an additional three years of pediatric residency, although they can do internships and take courses for certification. In 26 states, they can prescribe pharmaceuticals and administer vaccines.

Purvis is the primary care provider for

about 75 percent of the children she sees and provides adjunctive care for specific conditions with the rest. For example, one child with chronic ear infections was facing ear tube surgery on the advice of a pediatrician; after his parents followed her advice to take him off dairy and give him certain

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supplements and a homeopathic remedy,

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the condition cleared up.

Chiropractors that specialize in

pediatrics, although not usually a child’s primary doctor, correct misalignments of the cranium, spine and pelvis using extra-low force, “like checking the ripeness of a tomato,” says pediatric chiropractor Kaleb Scroggin, of Savannah, author of the children’s book C is for Chiropractor. For example, treating a constipated, breastfed baby usually produces immediate results, he says, adding that adjustments can also help infants with latching issues, painful gas, reflux and general irritability.

“My goal is to see how healthy I can help your child become,” he advises.

Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.

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HOW TO GROW Basil and Tomatoes

YEAR-ROUND

by Megy Karydes Move over houseplants, indoor gardens are taking up residence this winter. With more time on our hands, wanting to spend more time outdoors and being concerned about food availability, many of us turned to the pandemic-safe activity of gardening this summer. Now that the season is over and we’re missing the fresh-from-the-garden taste of vegetables and herbs, we’re wondering how to bring those growing opportunities indoors. Experts say indoor gardening is easier than we think and encourage us to give it a shot this winter.

“This year, so many found peace and simple joys in nature, so it’s all too understandable they want to bring some of that feeling home with them,” says Kasey Bersett Eaves, owner of Ravenswood, Illinois-based Vivant Gardening Services (VivantGardens.com).

Enjoying all gardening has to offer isn’t restricted to the outdoors.

“I’ve noticed especially apartment dwellers with no yard or patio space are wanting to create the feeling of one in their living room,” notes Bersett Eaves. “Herbs have been very popular (when no one wants to make a trip to the grocery store), but also any plant that can be propagated easily. New growth of baby plants provides a feeling of hope unlike any other.”

“Outdoor gardening can be labor intensive, requires dedicated outdoor space and can be time consuming,” says Polly McGann, owner of Illinois-based Happy Leaf, LLC (HappyLeafLED.com). “Because indoor gardening eliminates those aspects, it has been an attractive option for a whole set of new gardeners to learn the joys of growing their own food. Seasoned outdoor gardeners are looking for new takes on old hobbies and most importantly, are looking to extend their growing season.”

Thanks to the availability of grow lights that are affordable and appropriate on a home growing scale, it’s easy to introduce indoor gardening. Adding the movement and interest towards more local food, the increase in food safety recalls and issues, and the pandemic, most people are ready to give it a try.

Happy Leaf sells advanced LED lights for enthusiastic growers and unsurprisingly, most of the questions McGann and her team field involve learning about what makes their light a better option than other choices on the market. “They want to know how efficient they are, how long they will last, what kinds of yields to expect and if they can grow 34

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their favorite plants successfully using our lights,” McGann adds.

Bersett Eaves often gets questions about low-light plants. “For people in small spaces without much natural light, any greenery can brighten a room,” she adds. “Of course, that’s difficult for those who want to grow food indoors, and so naturally I’m also getting many questions about grow lights.”

Even those with outdoor gardening space are intrigued with indoor gardens.

The coronavirus pandemic added additional layers of concern. Many people wanted to reduce trips to grocery stores, were spending more time at home and wanted to eat healthy food, according to Hank Adams, CEO and founder of Skokie, Illinois-based Rise Gardens (RiseGardens.com).

Rise Gardens offers indoor hydroponic gardens and has seen a surge in sales since March—a 750 percent increase. With a three-level system (it is modular and accommodates one, two or three levels), Adams says we could get 12-plus salads a month, including tomatoes, greens and herbs, through the Rise Garden. “And believe me, the arugula and other greens have never tasted fresher and more delicious,” he advises. “Consider that lettuce bought in a grocery store is typically at least a week old by the time you eat it, and you’ll notice ADDITIONAL RESOURCES Gloves Off Garden Talks: (January class on Growing Microgreens): VivantGardens.com/workshops.html Happy Leaf YouTube videos: YouTube.com/c/happyleafledgrowlights Rise Garden YouTube videos: Visit the Rise Garden YouTube channel

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Photo Credit B.J. Miller

Photo Credit B.J. Miller

green living

Photo credit Rise Gardens

a difference in flavor immediately.” Adams the key to success.” In the past, Fehler-Render adds that cooking sites like Tasty recipe had one small grow light set up in the kitchen guides (Tasty.co) that encourage people that she uses for microgreens. Last spring, she to use fresh herbs in their meals also have added two more sets above the fridge for seed influenced a demand for home-grown, starting, and currently has potted herbs under “arms-reach” herbs. them for the winter. “Since I am using every little

“Freshly picked plants are far more bit of space I have, my deciding factor for which nutritious than ones that have been translights to purchase were mainly based on size, ported over 1,000 miles and sat in distribufollowed by ratings,” she notes. tion centers and grocery shelves,” he says.

Like an outdoor garden, indoor gardening “They are also protected from exposure to is not without issues. Bersett Eaves recognizes any pesticides, herbicides or fungicides, that pests and bugs are a concern, and for a making them clean and nutritious. As edbeginning indoor gardener a bug infestation is ucation about food miles, climate change, understandably devastating. and health and wellness increase, so do “There’s so many gardeners that will tell you Photo credit Rise Gardens people’s attention to food sources.” to grab a coffee and have a chat with your plants

For others, tackling the winter blues was the motivating reason first thing in the morning,” she says. “Really it’s just a practice of to start indoor gardening. “After gardening outside for many years not rushing your garden process. If you tend your plants leisurely, and living through the inevitable ‘gardener’s depression’ that comes like a visit to friends, then you will notice when something is amiss along with watching all of your beautiful, hard-earned plants die and have the time to look closer.” back in the fall, I decided to try and bring some of that green indoors,

For first-timers that are nervous, she recommends a set of literally,” says Chicagoan Julie Fehler-Render, who grows microsticky stakes. “These yellow pieces of sticky paper near your plant greens and more from her northwest side home. She remembers will catch most of the annoying pests that can bother your plants, when she would haul in planters of peppers, marigolds or herbs and it will show them clearly so you can identify the culprit quickly,” to try and extend the season, but they were never very happy or she says. successful after living a full summer outside. “I eventually moved

To handle indoor bugs, Bersett Eaves counsels not to panic. on to starting microgreens inside to rekindle the joy of spring seed Instead, she recommends doing some research to determine the starting,” she explains. “This year, I have two trays going, as well life cycle of the pest, because that’s the most important detail. as several pots of herbs.”

“There’s nothing more defeating than treating aphids for a straight

For the past six years, Fehler-Render has been running the week only to find the next generation hatching,” she says. “If you teaching farm at her son’s elementary school, “hopefully instillwould have looked up the life cycle, you would know you only ing the love of gardening to all elementary aged kids and their needed to truly deal with them once a week and could have spared parents.” She was fielding more questions and requests for help yourself a lot of unnecessary work and trouble.” last spring than ever before from all ages. Her specialty is growing

Bersett Eaves helps gardeners at all stages through her microgreens throughout the winter, an activity she began two company, from new growers wanting to plan their gardens to years ago. She normally grows kales or a greens mix, but this year seasoned gardeners wanting a trusted set of extra eyes and hands she’s been enjoying growing pea shoots to make into pesto. when tackling a long project. “Many gardeners this year also found

Microgreens are easy, she says, once you know a few simple themselves working as caretakers of kids learning at home, elderly tricks. “Anyone can do it, but the right trays and growing medium are relatives or businesses and needed help staying on top of the garden tasks,” she says.

Regardless of their circumstances or level of gardening experience, Bersett Eaves offers 30-minute remote garden answer sessions where she and clients talk about everything from pest issues to planning out their kitchen garden for the season and teaching classes on various gardening topics. She’s hosting a class on Growing Microgreens this January, as well as a series of dates for gardeners to get together and answer questions in a series called Gloves Off Garden Talks.

Megy Karydes is a master gardener-in-training currently trying to grow tomatoes, peppers, herbs and lettuce in a Rise Gardens system. She’s going to try the Kratky Method next.

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BRIDGING THE GAP BETWEEN

natural pet

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Integrative Vets Treat Root Causes

by Julie Peterson

Emma, a mini-schnauzer mix, was 4 years old when she started acting like a senior lacking zest for running or playing. After being treated by an integrative veterinarian for one month, she regained vibrancy.

“She’s 6 years old now, and she’s her normal, barky, running, zig-zagging self,” says Yvonnda Agent, a volunteer with animal transport rescue operations, near Rockvale, Tennessee.

Agent’s practitioner determined Emma had kidney issues that were slowing her down. Upon deeper investigation, these problems were found to be the only visible symptom of a tick-borne illness. Once given immune-boosting, anti-inflammatory and liver-detox herbs, the dog made a full recovery.

EXPANDED OPTIONS Getting to the root cause of the condition is what integrative veterinarians are known for. They combine both conventional and holistic medicine, may use fewer drugs and limit vaccinations.

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“With conventional medicine, we tend to treat the symptoms, versus treating the root cause of disease, which is why a majority of the time, the symptoms return when the drug is finished,” says veterinarian Katie Woodley, in Fort Collins, Colorado, who blogs at TheNaturalPetDoctor.com. “With a holistic approach, we look at the nutrition, gut health and how all the systems are connected … and resolve the imbalance.”

Holistic veterinarians may specialize in acupuncture, herbal medicine, kinesiology, chiropractic, laser therapy or any of many other natural modalities as an adjunct to conventional medicine. They first must earn a doctor of veterinary medicine (DVM) degree and then may pursue optional holistic training. Following this path can take a great deal of time.

NATURAL NUTRITION At the Franklin Road Animal Hospital, in Brentwood, Tennessee, Mark C. Ingram, DVM, has found inadequate nutrition from low-quality foods at the root of most

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VETRINARY MEDICINE

health problems. High-quality food helps animals absorb nutrients needed for optimal well-being. “The first ingredient should always be meat, and we like limited-ingredient foods due to the numerous allergies we see,” says Ingram. “Every case of cancer that we have seen in the last 20 years has food allergies. Every torn cruciate and every paralyzed dog with disc problems has food allergies. It is also the most underlying cause for ear infections and cystitis.”

This was the case with Gabby, a 3-year-old mini-schnauzer that Agent rescued about a year ago. “She came to us with a bottle of ear solution and a history of green pus in her ears,” says Agent. Gabby’s medical history indicated that the ears, in addition to digestive problems, had been unsuccessfully treated with antibiotics and changes in diet.

“Our holistic vet recommended a raw diet with no grains and no starchy vegetables. Gabby hasn’t had a single instance of ear irritation since,” says Agent, who believes that whole foods served as medicine and now serve as prevention for her pets.

VEXING VACCINATIONS There is ongoing debate whether pet vaccination boosters that may be required by law or strongly recommended by vets provide increased protection or are harmful. Mounting evidence says that they are often overdone: for example, both fivepound and 100-pound dogs receive the same dosage. Yet vaccinations do prevent some serious diseases. “We do not like to over-vaccinate, but provide appropriate protection by minimal vaccination and encourage titers,” says Ingram. Titers are blood tests used to determine if a pet’s

antibodies are high enough from a previous vaccination to warrant a booster shot for the specific disease.

“Many of the core vaccines that your pet needs to be protected from diseases like parvovirus and distemper actually provide lifelong immunity with one vaccine,” says Woodley.

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CHOOSING A VETERINARIAN Commonly, people seek holistic veterinarians after they have had success with human integrative medicine. But finding such a provider isn’t simple. “My clientele regularly travels one to four hours for a consultation,” says Ingram, who fully understands that demand is outstripping supply for integrative veterinary care.

The American Holistic Veterinary Medical Association, which has 1,500 members, has a search-by-state feature that also lists the modalities practiced by each veterinarian at ahvma.org/find-a-holistic-veterinarian. In addition, Woodley, Ingram and others offer telehealth or long-distance consults. In lieu of finding a vet that is listed as holistic, pet parents can call clinics to ask questions about alternative treatments.

Some facilities are more flexible than others.

Choosing a veterinarian is a personal decision for owners. “I feel that traditional versus holistic care is simply sick care versus well care,” says Agent. “Their quality of life is so important to me and they’re solely dependent on the choices I make for them.

I’m going to choose well care.”

PETS ENJOY • • • • • •

Quality Medications Very Experienced Veterinarians Caring Support Staff Individualized Care Attention to Warming/Comfort Fear-Free Techniques

CLIENTS APPRECIATE • • • • • •

Peace of Mind over Pet Care Friendly & Caring Staff’s Help Easy Scheduling Prompt Responses Patient Follow-Up Affordability as a Side-Effect of Excellence

Julie Peterson writes from rural Wisconsin and has contributed to Natural Awakenings for more than a decade. Contact her at JuliePeterson2222@gmail.com.

Pets are humanizing.

They remind us we have an obligation and responsibility to preserve and nurture and care for all life. ~James Cromwell, American Actor

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

SAVE THE DATE SUNDAY, JANUARY 3

Private Session: Winter Navigation with Map & Compass – 10am-4pm. Book a session and get this entire experience all to yourself and up to 3 additional friends or family members. Learn to see 3 dimensions of the land in the 2 dimensions of a topographic map. Maps and compasses provided. Prior snowshoeing experience recommended.

With REI. Prospect Park, Brooklyn, NY. Tinyurl.com/y3qanbkr.

THURSDAY, JANUARY 7

SAVE THE DATE TUESDAY, JANUARY 12

Online Balance Hormones with Energy Medicine – 6:30-7:30pm. Get 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.

Info: 609-752-1048, NextStepStrategiesLLC.com. Register: Elightenment.com/ pages/seller-profile?siobhan-hutchinson.

Online Soul Full Yoga – Thurs, Jan 7-28.

10:30-11:45am. With Pam Kofsky Enjoy a balanced, slow-flow yoga that will invigorate and calm the body/mind. We will access this space of deep inner peace through creatively selected yoga sequences, breathing, mindfulness and meditation practices, enhanced with the healing vibrations and sound of the singing crystal bowls. $15. Via Google Meet. Registration & payment, The Center, Life in Balance: 609-975-8379.

TheCenterLifeInBalance.com.

THURSDAY, JANUARY 14

SATURDAY, JANUARY 9

SUNDAY, JANUARY 17

Creek Care Day – 10am-12pm. Help remove invasive plants, clean up litter and plant native plants. For location & to RSVP: 215744-1853 or Ryan@ttfwatershed.org.

SUNDAY, JANUARY 10

Hawk Rise New Year’s Resolution Hike – 1-2:30pm. What is your nature resolution?

How will you help the plants and animals in your neighborhood, your state or around the world? We will take a hike along the trails of Hawk Rise while we brainstorm our ideas. Free. Hawk Rise Sanctuary, Range Rd, Linden. Registration required: Tinyurl. com/y3dl53gr.

MONDAY, JANUARY 11

Moonlight Walk – 7pm. Explore the village and the bogs by moon light, this special opportunity is scheduled on or as close to the full moon as possible. An experienced guide will share insights about Whitesbog and the nature that surrounds us. Whitesbog Preservation Trust, 120 W Whites Bogs Rd, #34, Browns Mills. 609-893-4646. Whitesbog.org.

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South Jersey Edition

Online Calming Stress & Anxiety – 6:30pm.

Also held Jan 23, 10am. Get 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. Info: 609-752-1048, NextStepStrategiesLLC.com. Register: Elightenment.com/pages/seller-profile?siobhan-hutchinson.

Private Session: Winter Navigation with Map & Compass – 10am-4pm. Book a session and get this entire experience all to yourself and up to 3 additional friends or family members. Learn to see 3 dimensions of the land in the 2 dimensions of a topographic map. Maps and compasses provided. Prior snowshoeing experience recommended.

With REI. Lewis Morris County Park, Morristown. Tinyurl.com/y32ema32.

THURSDAY, JANUARY 21

Journal to the Self: ONLINE Workshop – 6-wks, self-paced. Quick, goal-oriented writing techniques for mindfulness, goals, emotional healing and more. A new lesson opens every Thurs. Discussion and learning guided by a trained facilitator. All writing in the privacy of your own laptop or journal. $197. 773-251-1631. TeamSage.studio.

Online Relieve Pain – 6:30pm. Also held Jan 30, 10am. 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. Info: 609-752-1048, NextStepStrategiesLLC.com. Register: Elightenment.com/ pages/seller-profile?siobhan-hutchinson.

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

SAVE THE DATE THURSDAY, JANUARY 28

Hatfield Swamp Winter Birding Walk – 8:30-11am. With Dave Hall. Take a journey into the frozen swamp to search for winter visitors and lingering fall migrants that call western Essex home. While this hike is generally flat, it can be wet and/or frozen in colder weather. $10-$15. Hatfield Swamp, Bloomfield Ave, West Caldwell. Registration required: Tinyurl.com/yyz4gk4p.

ONGOING ALL MONTH ONLINE: Your Own Group Workshop - Goals for a new year! Thru Feb. Natural Awakenings readers can book a customized New Year’s event. Special rate is only $20 per person.

Limited number of two-hour sessions available. Let’s connect, support, care, build, dream. Three fun and simple writing prompts, with a group toast at the end to celebrate the year ahead. Begin designing your group session now: TeamSage.studio/newyearworkshop or email Laura.TeamSage@gmail.com.

MONDAY 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. 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. $96/month. In-person classes in Toms River & Browns Mills in Feb. Meets live online; recordings available for a limited time. $96/mo; 2 1-hr classes/wk. Info: 609-752-1048, NextStepStrategiesLLC. com. Register: Elightenment.com/pages/ seller-profile?siobhan-hutchinson.

Support the Small Businesses that Advertise in NASJ

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.

Bio-Identical Hormone Restoration Therapy DR. CAMILLE SEMPLE-DALY, DO

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

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. See ad on page 17.

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. See ad on page 11.

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

page 27.

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. See ad on

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. See ad on page 13.

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. See ad on page 11.

How far you go in life depends on your being tender with the young, compassionate with the aged, sympathetic with the striving and tolerant of the weak and strong, because someday in your life you will have been all of these. ~George Washington Carver Be sure to let our advertisers know you found them in

| January 2021

39

Chiropractor

Essential Oils

DECOTIIS CHIROPRACTIC WELLNESS

30 W Holly Ave, Pitman, NJ 08071 856-218-1330 Fddec@WellnessSpeakers.org

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.

YOUNG LIVING ESSENTIAL OILS

Marilyn York Independent Distributor #489656 877-436-2299 MyYL.com/naturalhealth4U

Essential oils: revered for thousands of years for their naturally enhancing support of body, mind and spirit. Become a Young Living Essential Oils Member/Customer, and/or an Independent Distributor. See ad on page 9.

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. See ad on page 15.

Chronic/Serious Condition Management

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.”

See ad on page 29.

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.

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

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NASouthJersey

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South Jersey Edition

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. See ad on page 17.

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. See ad on page 20.

JASON FOSTER

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

ANGELIC HEALTH PALLIATIVE WELLNESS CENTER

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. See ad on page 7.

Health Food Store

Integrative/Holistic Medicine DR. STEVEN HORVITZ

Institute for Medical Wellness 110 Marter Ave, Ste 408, Moorestown, NJ 856-231-0590 • DrHorvitz.com

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. See ad on page 14.

NASouthJersey.com

page 5.

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. See ad on

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Support the Small Businesses that Advertise in NASJ

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. See ad on page 14.

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!

Integrative Medicine/ Holistic Pain Management

Law of Attraction Coach

POLINA KARMAZIN, MD

DAVID BARTKY

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. See ad on page 21.

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. See ad on page 17.

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. See ad on page 27.

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 50-min, 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. See ad on page 29.

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. See ad on page 27.

Take a leap of faith and begin this wondrous new year by believing. Believe in yourself.

And believe that there is a loving Source - a Sower of Dreams - just waiting to be asked to help you make your dreams come true. ~Sarah Ban Breathnach Be sure to let our advertisers know you found them in

| January 2021

41

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. See ad on page 8.

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. See ad on page 13.

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. See ad on page 13.

FEBRUARY

SOUTH JERSEY’S

CLASSIFIEDS

SIOBHAN HUTCHINSON, MA, HOLISTIC HEALTH

Eco-Friendly Weddings

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.

Plus: Heart Health

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

856-669-9118.

NASouthJersey.com

Support the Small Businesses that Advertise in NASJ

LOVE THIS FIND TRUE

Health Conscious, Working Vacation for the Digital Nomad Live & Work in Paradise from $2,400/mo Organic Raw, Vegan & Vegetarian Foods Massage, Detox, Yoga & Qigong Eco-Adventures, Natural Beauty & Wildlife

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| January 2021

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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