Natural Awakenings South Jersey JULY 2021

HEALTHY

FREE

LIVING

HEALTHY

PLANET

EATING WELL

WHY FOOD IS MEDICINE

How to SLEEP Better Naturally Pet-Happy Kids

ANIMALS HELP KIDS THRIVE

RUNNING as a Spiritual Practice

THE POWER O F P L AY

JULY 2021 | SOUTH JERSEY | NASOUTHJERSEY.COM

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HEALTHY LIVING HEALTHY PLANET

FROM THE PUBLISHER

SOUTH JERSEY EDITION Owner/Publisher Shae Marcus Editors Sara Gurgen

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Shae Marcus, Owner/Publisher

While reading the article “Pet Happy: How Animals Help Kids Thrive” in this month’s Healthy Kids section, which discusses the profound effects having a pet has on kids’ health, character development and well-being, it got me reminiscing about my childhood pup, Missy. One day when I was about 5, my mom went to throw out the garbage and found this itty-bitty puppy that had literally been thrown away. She brought this cute, affectionate schnauzer mix home to show me and my sisters and, needless to say, it was love at first sight! Missy, which we promptly named her, became our beloved family pet for more than 17 years, and I’m

convinced that she knew we rescued her.

Missy was my fearless protector when the doorbell rang, my homework buddy (although she never really did eat my homework J) and gave me lots of cuddles when I was sad. She taught me compassion, responsibility and unconditional love. I can’t imagine what my childhood would have been like without having her in my life.

I am an animal lover through and through, with a deep passion for rescue pets and a home filled with furry friends. I contribute this in large part to the role Missy played. As a parent, it’s so important to me that my children experience that same kind of unconditional love and responsibility of owning a pet (or pets, in their case) for a lifetime as I did.

And speaking of pets and children, we have an adorable local feature in this month’s edition—“My Best Friend Has Fur: What Kids Have to Say About Their Furry Friends”—that will surely bring a smile to your face.

Happy reading and happy Fourth of July!

September | Creativity in Health & Wellness Issue | Mind Body Soul Section Calling all Healers, Holistic Practitioners and Earth Stewards of South Jersey.

We want to feature you and showcase your amazing health, wellness, eco-friendly or spiritual business in the area.

Your Advertorial will be included in ✓ Print ✓ On Our Website ✓ Featured On Our Social Media Pages ✓ Monthly E-Newsletter

Publisher@NASouthJersey.com or call 856-797-2227 Deadline is August 6th Be sure to let our advertisers know you found them in

Businesses we'll feature ✓ Integrative Health ✓ Health Food Stores ✓ Naturopathic Therapy ✓ Skin/Body Care ✓ Wellness Centers ✓ Eco Boutiques & more | July 2021

3

CONTENTS Natural Awakenings | South Jersey | July 2021 Issue

14 26 24

12

7 WAYS

to Reap Benefits of an Alkaline Diet

14

SOULFUL STRIDES

Running as a Spiritual Practice

26

SWEET SLUMBER

Natural Tips for Deep Sleep

FOOD AS MEDICINE

The Healing Power of Nutrition

18

SIZZLING ON THE GRILL

28

PET HAPPY

How Animals Help Kids Thrive

Healthy, Sustainable Summer Fare

23

30

30

MY BEST FRIEND HAS FUR What Kids Have to Say About Their Furry Friends

32

OPENING THE METAPHYSICAL WORLD TO OUR CHILDREN

34

THE POWER OF PLAYFULNESS

BENEFITS OF LOCAL HONEY

4

South Jersey Edition

NASouthJersey.com

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What Would You Do If You Knew Sooner?

DEPARTMENTS 6 news briefs 8 health briefs 10 global briefs 11 eco tip 12 business spotlight 18 conscious eating 24 fit body 26 healing ways 28 healthy kids 30 natural pet 32 inspiration 36 calendars 38 classifieds 39 resource guide

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| July 2021

5

NEWS BRIEFS

Learn About Beehives and the Health of Bees at Old Pine Farm Natural Lands Trust

Photo by pexels-pixabay-46534

Join local backyard beekeepers Denise and Rob Dietrich at Old Pine Farm Natural Lands Trust at 2 p.m. on July 18 to learn about raising honeybees. Attendees that are not interested in having their own beehives can learn how to make their yard more bee-friendly and also what to do if a swarm of honeybees is sighted.

Denise and Rob live on the other side of Big Timber Creek from the Lands Trust. They have more than 24 hives, two of which are at Old Pine Farm. They have been raising bees for eight years and are very involved in the South Jersey Beekeepers Association. Following their presentation, they will have their own honey for sale.

Attendees are asked to meet at the Willoughby House at the end of Pine Avenue, off Good Intent Road in Blackwood Terrace. Carpooling is recommended.

Cost: Free. Location: 340 Pine Ave., Deptford. For more information, call Sally Willowbee at 856-889-4160. Visit OldPineFarm.org or Facebook for potential changes and directions.

Summer Medical Weight-Loss Webinar The second of a two-part Detox and Weight-Loss webinar series is now available through Merchantville Medical Wellness Center (MMWC). This free webinar introduces a revolutionary weight-loss program that is medically based on gut science.

The program supports a patient’s optimal weight by using a two-pronged approach: optimizing gut microbiota and supporting healthy blood sugars through macronutrient balance. The powerful combination of protein, healthy fats, micronutrients, fiber and polyphenol-rich fruit and vegetable extracts provides optimal nutrition and takes all the guesswork out of a healthy weight-management program.

“I can’t wait to start the weight-loss program, having finished the detox and feeling 10 years younger,” says a longtime patient of Jennifer Phillips, ND, owner of the practice. MMWC specializes in functional medicine designed to uncover the root cause of symptoms and disease. The practitioners, including two naturopathic physicians, an integrative physician and an acupuncturist, offer safe and natural therapies for all conditions.

For access to the webinar, call 856-488-7067 or email Office@MerchantvilleMedical WellnessCenter.com.

Real integrity is doing the right thing, knowing that nobody’s going to know whether you did it or not. ~Oprah Winfrey

6

South Jersey Edition

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Stephen Kavalkovich

Spiritual Shaman, Healer and Teacher Joins Excitari Wellness Center Excitari Wellness Center, in Medford, recently welcomed Stephen Kavalkovich (“Owl”), an intuitive shaman healer and reiki practitioner who specializes in offering shamanic healing ceremonies designed to assist clients in discovering where their true happiness lies. Shamanic healing practices, sometimes combined with intuitive reiki techniques, offer clients balance and help them break cycles of behavior.

Utilizing a combination of techniques, Owl works side by side with clients to achieve maximum transformation and value fulfillment. Clients receive access to healing modalities designed to restore spiritual, emotional and psychological well-being from a practitioner with more than 25 years of experience.

Owl’s training is comprised of Peruvian and Native American shamanism, traditional Usui reiki 1 and 2 certifications, a traditional Usui reiki master certification, Taiwanese Pai Hur Chien-White Crane Chi Kung, a clinical medical assistant certification, an EKG technician certification, a phlebotomy technician certification, and a patient care technician certification. He is also a member of the National Healthcareer Association.

Location: 30 Jackson Rd., Ste. D-101. For more information, visit ExcitariWellness. com. To book an appointment with Owl, visit Vagaro.com/ExcitariWellnessCenter.

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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.

We offer: • Direct Primary Care • Convenient, Same and Next day appointments • Compassionate, supportive, non-rushed Office Visits • Nutrition and Supplement Counseling • Paleo Diet and Lifestyle Counseling • Massage Therapy • Network of private medical and holistic health professionals

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Moorestown Office Center, 110 Marter Avenue, Suite 408, Moorestown, NJ 08057

EarthShack Gift & Herbiary has been offering the highest quality of locally hand made goods and natural services since 2011. Organic teas, extracts, tinctures, Hemp Products, essential oils, jewelry, mugs, and gemstones are just some of the goodies you could find from our large selection of products.

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| July 2021

7

Try Saffron Extract to Raise Mood

Work Out for Fun, Not Necessity Physical activity during leisure time benefits our heart and longevity, but high workout levels on the job may actually hamper our health, report Danish researchers. Measuring the physical activity of 104,046 women and men of ages 20 to 100 for 11 years, researchers found that leisure physical activity reduced the risk of dying from heart disease by 26 to 41 percent, but high physical activity at work increased that risk by 13 to 27 percent. “A brisk, 30-minute walk will benefit your health by raising your heart rate and improving your cardiorespiratory fitness, while work activity often does not sufficiently increase heart rate to improve fitness,” says study author Andreas Holtermann, of the National Research Centre for the Working Environment, in Copenhagen.

Saffron, harvested by hand from the stigma of crocus (Crocus sativus L.), has long been used in cooking, dying and fragrances, and a new study also verifies its traditional use for lowering depression. European researchers gave 56 people with poor moods, anxiety or stress either 30 milligrams a day of saffron extract or a placebo for eight weeks. Those getting the saffron reported feeling less depressed and having improved social relationships, and their urinary crocetin levels correlated with a change in their depression scores. giovana spiller/Pexels.com

HEALTH BRIEFS

Let your kids observe you doing random acts of kindness, it can be contagious. ~Kevin Heath

8

South Jersey Edition

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Either sidestepping an argument or resolving it on the same day pays off quickly by halving the reactivity level— negative “aftertaste”—that day and often erasing any darkened emotional response the following day, say University of Oregon researchers. Based on surveys of more than 2,000 people reporting their emotional ups and downs during an eight-day period, the researchers found that when people feel they have resolved an argument, the emotional response associated with that disagreement is significantly reduced or even eliminated. Stress reactivity has been found to significantly reduce lifespan, studies show, and is linked to heart disease, a weakened immune system, reproductive issues and gastrointestinal conditions.

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ba tik/Pexels.com

lukas rychvalshky/Pexels.com

Resolve Arguments the Same Day for a Happier, Healthier Life

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Drink Electrolytes Instead of Water for Muscle Cramps Painful, involuntary muscle cramps have hit 39 percent of marathon runners, 52 percent of rugby players and 60 percent of cyclists, studies show, but gulping down too much water has also been linked to the condition. The solution might be to drink an oral rehydration solution rather than spring water, suggests an Australian study in the Journal of the International Society of Sports Nutrition. Ten men were repeatedly tested with each liquid while running downhill in 96-degree heat for 40 to 60 minutes. When their calves were stimulated electrically to induce cramps, those drinking the oral rehydration liquid were less susceptible to the condition. “It is possible that drinking a large amount of plain water dilutes sodium and other electrolytes in the blood and extracellular fluid, increasing [muscle cramp] susceptibility,” conclude the authors.

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9

GLOBAL BRIEFS

Gaining Momentum

Traditionally, auto dealerships have presented a skeptical and confusing experience for those seeking to purchase electric transportation.

When Tesla launched the Model S electric sedan in 2012, it had to build its own stores to educate consumers about electric vehicles (EV) because dealers wouldn’t sell them in Texas or Michigan, for instance.

The subsequent success of Tesla, Ford and GM EV models, along with a plan to stop selling new internal combustion cars by 2035 in California, have propelled the transition from fossil-fuel-powered vehicles.

The American division of German automaker Volkswagen is delivering large quantities of their electric SUV ID.4 as part of a nationwide launch, with more than 650 dealers on board. U.S. CEO Scott Keogh reports that the goal is to have at least one vehicle initially at every VW dealer in America. He says, “We see the potential for EV sales to double this year. We’re optimistic that this is a turning point year for electric vehicles.”

Green Gone

Doctors’ Orders

With Assembly Bill 356, Las Vegas-area water officials hope to impose the first policy in the U.S. banning grass on “nonfunctional turf” that no one walks on in such places as highway medians, housing developments and office parks.

This ornamental grass, which occupies about eight square miles in Las Vegas, requires four times as much water as drought-tolerant landscaping like cactus and other succulents. Removal by 2026 could reduce annual water consumption by roughly 15 percent. Clark County Commissioner Justin Jones says, “To be clear, we are not coming after your average homeowner’s backyard.”

California imposed a temporary ban on watering ornamental grass during a recent drought, but no state or major city has eliminated specific categories of grass permanently. The water authority banned developers from planting green front yards in new subdivisions in 2003 and offers owners of older properties up to $3 per square foot to tear out sod and put in desert-type landscaping. Still, water consumption in southern Nevada has increased 9 percent since 2019. The Colorado River, which accounts for 90 percent of southern Nevada’s water, is under intense pressure. Last year was among the driest in the region’s history, when Las Vegas went a record 240 days without measurable rainfall. If the initiative is successful, it may be duplicated in other areas that face their own water crises.

Hayek Hospital, in suburban Beirut, Lebanon, launched a 100

10

South Jersey Edition

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All-Vegan Menu Debuts at Lebanon Hospital percent plant-based menu in March as a “moral responsibility”.

Patients will no longer be greeted after waking up from surgery with ham, cheese, milk and eggs, the same foods that may have contributed to their health problems. The family-owned private hospital emphasizes the health benefits of vegan diets, which have been shown to reduce the risk of heart disease, diabetes and some cancers.

The hospital says deciding factors included the World Health Organization classification of processed meat consumption as carcinogenic, as well as the role that animal agriculture plays in spawning diseases and pandemics. The U.S. Centers for Disease Control and Prevention estimates that three out of four new or emerging infectious diseases in humans come from animals.

The American Medical Association passed a resolution in 2017 requesting U.S. hospitals promote better health by offering plantbased meals to patients, staff and visitors, and similar recommendations have been issued by the American College of Cardiology.

New York and California now have laws requiring hospitals to provide a plant-based option with meals.

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halberg/AdobeStock.com

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Las Vegas Seeks to Ban Nonfunctional Grass

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Dealers Align Behind Electric Cars

can be recycled through composting into an organic, high-nutrient fertilizer.

Compost is called “black gold” for its high value in gardening, but it’s simply decayed organic material. Consider all the organic materials that fall to the forest floor, break down and return to the earth. This process can be easily recreated at home.

ECO TIP

To start composting, get a couple of containers.

skórzewiak/AdobeStock.com

n A covered kitchen bucket. Beautiful

Composting Made Easy

Turn Food Waste into ‘Black Gold’ Just 3 percent of uneaten food in the U.S. is composted, reported the Natural Resources Defense Council in 2012. The remaining food scraps rotting in landfills account for 23 percent of U.S. methane emissions, a greenhouse gas at least 25 times more powerful than carbon monoxide in global warming. With minimal planning and effort, however, food scraps

containers abound, but an old pan will work. Countertop positioning makes it easy to toss in kitchen scraps, but it could also be placed under the sink or in the freezer. A review of several options can be found at TheSpruce Eats.com.

n A yard bin or pile. Due to critters and pets, a lid is recommended. Gardening stores sell compost bins, but they can be made using instructions at Homesteading.com.

Bins in place, start collecting and piling.

Organic materials will break down—it’s just a matter of time. The pile should consist of yard waste (grass clippings, plant scraps, small sticks) and kitchen waste (peels, cores, eggshells, tea leaves, coffee grounds, bread). Do not include invasive weeds, meat, bones, dairy products, oils or pet excrement.

The basic recipe is a mix of nitrogen-rich/green materials (food waste, grass clippings, plant trimmings) and carbon-rich/brown materials (dried leaves, sticks, shredded newspaper or cardboard). Shoot for 25 percent green materials.

An unbalanced pile can be amended.

n If it’s wet, moldy or stinky, add more brown materials and stir with a pitchfork to increase oxygen flow and loosen the pile.

n A pile that is too dry will take longer to break down. Add kitchen scraps, green grass clippings or sprinkle with water to encourage microbial activity.

A balanced pile that is stirred or turned weekly will decay the fastest. Seeing worms and other soil organisms in the pile is a good sign that the process is working.

Finished compost looks like dark, rich soil. Spread it onto the garden in the spring. Scoop some into the holes for new plants. Side dress plants all season.

Compost releases nutrients gradually, improves soil condition and helps retain water. Plants thrive with better root systems. Compost gardeners reap bountiful harvests.

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| July 2021

11

BUSINESS SPOTLIGHT

7 WAYS TO

Reap Benefits of an Alkaline Diet

The premise of an alkaline diet is that the nutrients found in supplements, alkalizing foods and water can bring the body back to balance. These vitamins, minerals and herbs infuse the body with new energy, vitality and better health.

Alkaline foods and water must be consumed in order to provide nutrients the body needs to neutralize acids and toxins in the blood, lymph, tissues and cells. When pH balance inside the body is “out of balance”, the body tries to correct it. This process can yield uncomfortable symptoms, including colds, flues, allergies, diseases, viruses and bacteria.

When the pH level in our body is unbalanced, almost any area of the body can be affected. For example, when the nervous system is affected as the result of unbalanced pH balance, it shows up in the form of depression. When the cardiovascular system is affected, we could have heart disease or experience other heart-related problems, including thickening and hardening of the arteries, coronary heart disease, pain or discomfort in the chest, stroke, high blood pressure, and heart failure. When muscles are affected, we often feel fatigue and a lack of energy. When skin is affected by improper pH balance, we age 12

South Jersey Edition

quicker than normal. When the body’s pH level is in balance, the body reaches ideal weight and corrects negative health challenges naturally.

Transitioning to a more alkaline healthy diet requires a shift in attitude towards food. The important point to remember is that small changes go a long way. Add more alkaline foods to your diet gradually.

7 SURE-FIRE WAYS TO ATTAIN THE BENEFITS OF AN ALKALINE DIET:

1

Reduce the consumption of sugar and products made from sugar, including soda, pies, ice cream, jello, jams and jellies, artificial juices, puddings, doughnuts, corn syrups, chewing gum, sweetened drinks, cookies, breakfast cereals, liquor and mixed drinks.

2

Avoid processed foods and condiments including ketchup, salad dressings, pickles, luncheon meats, canned fruits, breads, relish, cheese dips, peanut butter, prepared seafood, frozen vegetables, crackers, canned soups, hot dogs, sausages and sweetened yogurt.

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3 4 5

Avoid cooking and heating foods and drinks in the microwave.

Avoid dairy, meats, fried foods and fast foods.

Increase consumption of raw vegetables and raw fresh fruits (without sugar). Try to include raw vegetables in every meal. If one’s breakfast is so small that only toast or cereal is consumed, stop eating toast and take fresh fruits or vegetable juices instead. If lunches usually consist of sandwiches, try to substitute it with a raw salad or a vegetable juice. Have a large salad before eating a heavy entree at dinner. This way, we’ll be sure to eat all of the salad instead of being too full to finish it.

6

Grains form the base of a balanced diet and are important in maintaining the alkaline balance in the body. They are a great source of vitamins, minerals and essential nutrients, including folic acid, fiber, carbohydrates, antioxidants and phytoestrogens. The Department of Food and Science and Nutrition at the University of Minnesota determined that consumption of whole grains reduces the risk of chronic diseases including cancer and cardiovascular disease. By eating grains, we can eat

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less, but feel full. Grains should comprise about 20 percent of our diet.

7

Don’t forget to hydrate. Drink at least half of your body weight in ounces of good quality water each day. Add liquid minerals to increase the quality of water.

Following these seven easy steps will allow us to create the proper alkaline balance within our bodies and, with it, improving quality of life. Improvements to health can include greater energy, strength, stamina and resistance to diseases along with improved concentration. The entire body will function more efficiently just like it was meant to do.

Source: Bodies by Bristol, specializing in nutrition and weight-loss programs. For more information or to arrange for a free 3D body fat scan or discovery session, call or text 609-403-3100 or visit BodiesByBristol.com.

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13

FOOD AS MEDICINE The Healing Power of Nutrition

by Julie Peterson

14

South Jersey Edition

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according to the World Health Organization (WHO).

These intermediate conditions can lead to full-blown chronic diseases such as heart disease, stroke, cancer and diabetes, all of which are on the rise. The U.S. Centers for Disease Control and Prevention reports that 60 percent of American adults have at least one chronic disease and 40 percent have two or more, making chronic disease the leading cause of death and disability in the country.

The good news from WHO is that up to 80 percent of heart disease cases, 90 percent of Type 2 diabetes cases and one-third of cancer incidences could be avoided by a healthier diet, as well as lifestyle changes like stopping smoking and increasing physical activity.

A healthy diet is not as simple as cutting out convenience foods, because many people literally can’t stop eating them. Studies have compared the addictive properties of added sugar and salt to those of nicotine and cocaine. “Additives like sugar release opioids and dopamine in the brain. The same neurochemical changes in the brain occur in addictions,” says Claire Stagg, DDS, founder of Health Connections Dentistry, in Indian Harbour Beach, Florida, and author of Smile! It’s All Connected, a layperson’s guide that explains the essential connections between the mouth and overall wellness.

“People need to be educated, or re-educated, to take ownership of their health by remembering the basic premise that their bodies prostock-studio/AdobeStock.com

E ating is a basic need, but many Americans are not filling this need with healthful choices.

Among the more than 700,000 Americans that die each year from heart disease, stroke or Type 2 diabetes, about 45 percent eat meals heavy in salt, processed meat and sugary drinks, and low in fruits, vegetables, fish and nuts, according to a March 2017 study in the Journal of the American Medical Association.

“I fully understand and empathize with people in the public,” says T. Colin Campbell, Ph.D., author of the groundbreaking The China Study and founder of the T. Colin Campbell Center for Nutrition Studies, in Ithaca, New York. Campbell has often stressed that public and professional understanding of nutrition is lacking.

The problems with the Standard American Diet (SAD) start with the very ground it is grown in. Large-scale farming in the U.S. has depleted the soil, producing lower nutrient foods. In addition, many foods are processed by manufacturers to improve shelf life, which further destroys nutrients and requires toxic additives.

“The default choice, the easy choice, is the inexpensive, highly processed food. Our built environment throughout the country has made it easier to find fast food than a produce store,” says Lisa McDowell, director of lifestyle medicine and clinical nutrition at Saint Joseph Mercy Health System, in Ann Arbor, Michigan.

SAD is a primary risk factor for high blood pressure, abnormal blood lipids, increased blood glucose and weight gain,

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can be healthy if they get the right nutrients to facilitate and support that basic process.”

Campbell agrees that more people need to be educated. A major theme in his latest book, The Future of Nutrition, is how to sift through the conflicting information that exists.

HEALTHIER HELPINGS As the food industry continues to woo Americans with fast and easy processed foods, there are consumer shifts taking place.

“About a quarter of U.S. adults are trying to manage a health or medical condition by making healthy food and beverage choices,” stated the NPD Group consumer research firm in 2019. “Younger adults, ages 18 to 24, are particularly interested in using foods to improve their health.”

It turns out that it’s most beneficial to focus on adding what is needed for optimal health, instead of worrying about what to eliminate. As William Li, M.D., counsels in Eat to Beat Disease, “Human nature abhors deprivation.” As president of the Angiogenesis Foundation, in Cambridge, Massachusetts, Li advises us to “practice health care at home every day in our own kitchens.” He suggests frequently eating such simple, but disease-defying foods as dark chocolate, walnuts, kiwis, sourdough bread and sauerkraut.

“I recommend participating in bigger box stores. They do a great job at making high-quality food available at an inexpensive price,” says McDowell. She also suggests batch cooking and planning meals ahead for the week.

THE POWER OF PLANTS

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Plant-based eating is finally becoming mainstream, thanks in part to such eye-opening documentaries as Forks Over Knives, Earthlings, PlantPure Nation and Food, Inc. Research backs up the benefits. In a 2019 study in the Journal of the American Heart Association, Johns Hopkins researchers report that in a 30-year period, people eating a mostly plant-based diet were 32 percent less likely to die from a cardiovascular condition and 25 percent less likely to die from any cause. A 2017 report published in International Journal of Epidemiology suggests that fruits and vegetables are associated with a reduced risk of many chronic diseases and may protect against certain types of cancers.

For treatment, reversal and prevention of chronic disease, the American College of Lifestyle Medicine, in Chesterfield, Missouri, recommends eating a primarily plant-based diet containing minimally processed vegetables, fruits, whole grains, legumes, nuts and seeds.

Campbell says that moving to a 100 percent plant-based diet “and staying there for one to three months, provides an opportunity for virtually everyone to finally crave a salad on a regular basis.

This is a place wherein people have little or no interest to backslide because their taste preferences have profoundly changed.”

As plant-based eating gains momentum, there are more imitation meat products. These foods can be helpful to transition away from meat, but Campbell cautions, “They do not replace the whole plant-based foods, even though they are plant-based, because salt, sugar and added oil are usually added.” | July 2021

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EATING BY THE COLORS Eating fruits and vegetables in a rainbow of vibrant colors ensures we get a variety of phytochemicals, vitamins, minerals and antioxidants. The federal Office of Disease Prevention and Health Promotion recommends consuming two and one-half cups of vegetables and two cups of fruit each day. McDowell suggests including “deeply pigmented fruits and veggies in at least five different colors, so that you’re getting all of the micronutrients and they’re all working together.”

Aim to include a couple different foods from each of the following color groups over a week’s time. Infographics and charts are available for download from the American Heart Association (Heart.org), VeganEasy.org, Dr. Ranjan Chatterjee (DrChatterjee. com) and others. Apps such as Eat the Rainbow Food Journal, Eat Five and VegHunter also make vegetable and fruit intake easy to track.

Green: Dark greens have cancer-blocking chemicals like allyl sulfides, lutein and indoles, which inhibit carcinogens. They

Food to Heal the Planet Eating healthy also means making a choice for the health of the planet.

Organic, locavore and small-farm advocates are speaking out against the industrialized U.S. food system with its extensive use of pesticides, poor treatment of animals and lack of regenerative soil management. Organizations like the Rodale Institute, Regeneration International, Kiss the Ground and the Ecological Farming Association are working to train farmers to regenerate soils to not only restore climate stability, but also provide far healthier foods from nutrient-rich soils.

“I believe if we have a greater understanding of our local and regional food systems, we will be moving in a more sustainable, intentional and responsible direction for ourselves, our communities and the planet,” says Andrea Bemis, author of the farm-to-table cookbook Local Dirt and operator of Tumbleweed Farm with her husband Taylor in Mount Hood, Oregon.

Local food is easier on the planet for several reasons. “Large commercial farms work the soil so intensively that they must use synthetic fertilizers to get anything to grow,” says Brock Hall, owner of Florida Fields to Forks, in Malabar, Florida. Alternatively, cover crops keep nutrients in the soil, requiring less water and naturally sequestering more carbon from the atmosphere.

Shorter transit or shipping distances after picking uses less pollution-causing fuel.

“Choosing the right food is not only important for our personal health, but also is important for our planet and for our checking account,” says T. Colin Campbell, author of The China Study and The Future of Nutrition. “I have come to believe, after being in this discipline for 65-plus years, that our choice of food is the easiest and most important choice we can make to address the many existential problems that we now face.”

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also contain folate for healthy cells and calcium for stronger bones, muscles and heart regulation. Get plenty of asparagus, avocados, broccoli, Brussels sprouts, green tea, kale, kiwi, spinach and green herbs.

Blue and purple: Anthocyanins wipe out free radicals, boost brain health and reduce inflammation. Resveratrol can delay cellular aging, protect the heart and reduce risk of some cancers. Add blueberries, blackberries, eggplant, elderberries, figs, grapes, plums, raisins, eggplant and purple cabbage.

Red: Rich in lycopene, a potent scavenger of gene-damaging free radicals, red plants lower risk of certain cancers and boost heart, brain, eye and bone health. Try apples, beets, cherries, cranberries, raspberries, red peppers, tomatoes and watermelon.

Yellow and orange: Contain vitamin C, hesperidin and carotenoids such as beta-carotene to inhibit tumors, protect eyes, detoxify the body, reduce inflammation and boost the immune system and heart health. Add apricots, bananas, cantaloupe, carrots, mango, oranges, pineapple, pumpkin, sweet potatoes, tangerines and yellow peppers.

White and brown: The onion family contains allicin and beta glucans, which have anti-tumor properties and can help lower cholesterol. Nuts contain healthy fats. Other foods in this group contain blood pressure-regulating potassium and antioxidant flavonoids like quercetin and kaempferol, along with digestion-boosting fiber. Choose beans, cauliflower, garlic, leeks, mushrooms, nuts, onions, parsnips and whole grains.

GAINING GUT HEALTH The gut contains the organs that make up the digestive tract and the gut microbiome, a balance of microorganisms that survive on food. A healthy gut can prevent and heal illnesses in the digestive tract, immune system, cardiovascular system, kidneys and brain.

If the gut is burdened with unhealthy foods and digestion is impeded, illness may arise. However, shifting to healthier, plantbased foods can cause a measurable shift in the gut microbiome in three to four days, Duke University researchers report in Nature.

Gut health can be enhanced and restored with specific foods: Enzymes to break down food are found in raw fruits, vegetables, sprouts, nuts and fresh herbs, and can be destroyed by cooking or processing. These work before the body’s digestive enzymes kick in to improve digestion, eliminate toxins and boost energy.

Studies have shown that raw plants also help with weight loss, decreasing cholesterol and reducing inflammation.

Probiotics, live bacteria that promote healthy gut flora, are found in fermented foods like sauerkraut, kimchi, sourdough bread, yogurt, kefir, pickles, miso and cheddar cheese.

Prebiotics, undigestible natural fibers that feed probiotics, abound in apples, asparagus, bananas, barley, burdock root, dandelion greens, flaxseeds, garlic, oats and onions.

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GOING LOCAL Whole foods grown locally provide the most nutrition. Michael Pollan, professor of science and environmental journalism at the University of California, Berkeley, and author of In Defense of Food, famously said, “Don’t eat anything your great grandmother wouldn’t recognize as food.”

Buying, preparing and eating whole foods may seem laborious at first, but the shift away from “easy foods” can quickly become a way of life as the body begins to feel better. “We hear stories every week about people who have fixed health issues from eating healthy,” says Brock Hall, owner of the Florida Fields to Forks organic community supported agriculture (CSA) farm in Malabar, Florida. He adds that everyone “ought to get closer to your food” by growing it or getting to know organic farmers at local markets, self-pick operations or through CSAs. Healthy eating is about balance. Enjoy comfort foods occasionally, focusing on the bigger picture of more healthful foods overall.

Julie Peterson has contributed to Natural Awakenings for more than a decade. Connect at JuliePeterson2222@gmail.com.

The Shift in the Medical Field “We, as a society, have gotten locked into focusing on disease cure over health care,” writes T. Colin Campbell, Ph.D., author of the bestselling The China Study and the recently released The Future of Nutrition. Fortunately, as studies prove that diabetes, kidney disease, cancer and Crohn’s disease improve with changes in diet, the medical community is slowly shifting toward using nutrition in tandem with traditional care to help manage and prevent disease.

Unfortunately, says John Osborne, M.D., director of cardiology at State of the Heart Cardiology, in Dallas, “The amount of nutritional education in medical school is minimal.” Now, the American College of Lifestyle Medicine (ACLM) is aiming to fill that void by training healthcare teams to prevent and reverse chronic disease through lifestyle behaviors.

Saint Joseph Mercy Health System, in Ann Arbor, Michigan, is one example.

After a group of physicians and registered dietitians received ACLM certification, it launched a Lifestyle Medicine and Clinical Nutrition program. “The goal is to provide support to individuals and teach them to hardwire best practices that optimize their own personal health and potential,” says Lisa McDowell, program director.

The Food as Medicine Institute, in Portland, Oregon, also offers a training program for healthcare professionals and nutritionists to implement community-based nutrition programs. The Cleveland Clinic Center for Functional Medicine, in Ohio, offers programs that help patients identify genetic, lifestyle and environmental factors to shift health from illness to well-being. The Gaples Institute, in Naperville, Illinois, offers nutritional training and accreditation for medical clinicians, as well as free nutritional instruction online for the public.

Post-workout, pre-workout, or because you’re not working out. #Smoothies #MakesMeWhole

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| July 2021

17

CONSCIOUS EATING

Sizzling on the Grill Healthy, Sustainable Summer Fare

by Laura Paisley Beck

THE DOWNSIDE OF GRILLING Most charcoal and all lighter fluids contain chemicals that create air pollution when burned, harming our health and the environment. Better alternatives are sustainably sourced, organic and natural materials, such as charcoal made from bamboo or coconut shells.

Entrepreneur Fred Grosse sought to solve another problem associated with conventional grilling materials: the taste of lighter fluid on barbecue foods. He invented Mojobricks, a carbon-neutral alternative to charcoal designed to impart a smoky flavor to grilled foods. “You’re breathing in 50 percent less particulate matter standing at the grill than if you grill with charcoal or wood,” he says about his bricks made with compressed sawdust from wood mills. “They heat food more efficiently, take up less storage space than bags of charcoal and keep trees growing in the forest.”

WHAT GETS GRILLED MATTERS Americans eat three times more meat than the global average. To meet the immense demand, mass-produced beef is trucked across the nation with dire environmental impacts including cow methane emissions, the burning of fossil fuels for transport and excessive land use. To curtail these impacts, Americans can choose to reduce or eliminate their beef consumption and when they do decide to grill a ribeye or New York strip, choose local, organic, grass-fed beef.

Eliminating meat is simple as vegetarian and vegan options are innumerable.

“Question what a burger is, and off you go with legumes, root vegetables, mushrooms, cheese or whatever you happen to feel like,” says Martin Nordin, author of 18

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Green Burgers. Genevieve Taylor’s new cookbook, Charred, features enticing meals to cook over a flame that include vegetables, spices, nuts, herbs and other inventive ingredients.

Amy Lawrence and Justin Fox Burks, co-authors of Low-Carb Vegetarian, have had a dramatic increase in requests for grilled versions of vegetarian dishes, a sign of increasing outdoor cooking trends.

PRESENTATION FOR THE PLANET When hosting backyard dinner parties, consider that paper and plastic dinnerware will end up in the landfill. Ask guests to bring a plate and fork or mix and match whatever dish sets are on hand. Another suggestion is to go vintage. “There has already been so much manufactured of everything, we wouldn’t need to manufacture another plate, for example, for another generation or two,” says Morgan Miller, owner of Rewind Decor vintage store in Madison, Wisconsin.

With a few adjustments, eco-grilling is easy, delicious and much better for the planet. Marinate locally sourced ingredients, burn as carbon-neutral a fire as possible and serve up delicious food on real plates that friends and family will help wash. Guests will be inspired and follow suit in their own homes. As Grosse says, “Each small difference adds up to big change.”

Laura Paisley Beck is a freelance writer and self-proclaimed foodie in Madison, Wisconsin. Reach out at LauraPaisleyBeck@ gmail.com.

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For most Americans, summer smells like fresh-cut grass and barbecue sizzling in the backyard. Approximately 64 percent of U.S. adults own a grill or smoker, but common practices are bad for the environment. Fortunately, many great chefs have the problem covered with delicious alternatives to traditional, carbon-emitting methods.

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Great Grilling

image courtesy of Justin Fox Burks

1 white onion (quartered and sliced) 2 Tbsp toasted sesame oil 1 Tbsp apple cider vinegar 2 Tbsp of The Chubby Vegetarian’s Memphis BBQ Dry Rub 1 cup BBQ sauce 6 hamburger buns

Yield: 6 sandwiches

2 lb Brussels sprouts 1 cup shredded carrot (about one large) 2 Tbsp mayonnaise 1 Tbsp grainy mustard Kosher salt and cracked black pepper (to taste)

The Chubby Vegetarian’s Memphis BBQ Dry Rub (measure all ingredients by volume)

2 parts chipotle chili powder 2 parts sweet paprika 2 parts smoked paprika 2 parts granulated garlic 2 parts kosher salt 2 parts cracked black pepper 2 parts cumin 2 parts dried thyme 2 parts dried oregano 1 part cinnamon 1 part ground ginger 1 part light brown sugar 1 part powdered, dried porcini mushrooms* 20

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Preheat the grill on high for 10 minutes. Cover the grill with a single layer of aluminum foil. Slice the remaining Brussels sprouts in half.

In a large bowl, toss the halved Brussels sprouts and the onion with the sesame oil, vinegar and BBQ dry rub until everything is coated.

Place the Brussels sprouts on the grill for 5 minutes on one side and 4 minutes on the other side, or until the edges are brown and they’re cooked through. Remove sprouts from the grill and place them into a medium bowl. Pour in BBQ sauce. Using a spatula, toss the Brussels sprouts in the sauce until they’re well-coated.

Put the BBQ Brussels aside until ready to assemble the sandwiches. On the bottom part of each hamburger bun, pile on the BBQ and top it with the slaw.

Mix all ingredients in a large food storage container until equally distributed. *Dried porcini mushrooms can be found at almost any specialty grocery or ordered online.

Turn the dried mushrooms into a powder by placing them in a coffee grinder or food processor and pulsing until no large bits remain.

Recipe by Justin Fox Burks and Amy Lawrence of The Chubby Vegetarian blog and cookbooks.

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BBQ Brussels Sprouts Sandwiches with Brussels Sprout Slaw

First, make the Brussels sprout slaw. Thinly slice enough of the Brussels sprouts to have 2 cups. Reserve the remainder of the Brussels sprouts. In a large bowl, combine the 2 cups shredded sprouts with the shredded carrot, mayonnaise, mustard and salt and pepper to taste. Toss until well-incorporated. Set aside in the refrigerator until ready to serve. (Makes about 2 cups of slaw.)

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image courtesy of Genevieve Taylor

Grilled Cumin Carrots with Pecans, Ricotta and Herbs Yield: 4 to 6 side-dish servings

1 lb 2 oz bunch of carrots, preferably with the tops on 2 Tbsp olive oil 1 Tbsp cumin seeds, lightly crushed in a pestle and mortar 1 tsp soft, dark brown sugar 1 tsp dried chili flakes, ideally chipotle chili flakes 1 clove garlic, crushed 1¼ cup ricotta ½ bunch of spring onions (scallions), thinly sliced ½ cup pecans, toasted and chopped 1 small bunch of coriander (cilantro), chopped Extra-virgin olive oil, to drizzle Salt and freshly ground black pepper

Trim the tops off the carrots and scrub under running water. Slice in half lengthwise, or into quarters if they are a little larger, to approximately finger-thickness.

Fill a pan with boiling water and add a little salt, then set over high heat and bring back to the boil. Once boiling, add the carrots and blanch for 3 minutes. Drain well and tip into a mixing bowl. While they are still hot, add the olive oil, cumin, brown sugar, chili flakes and garlic, and stir well to mix. Cover and leave to marinate for a couple of hours at room temperature.

Once ready to cook, fire up the barbecue for direct grilling, or preheat a cast-iron griddle pan on the hob. Lay the carrots on the grill bars or griddle and cook for 15 to 20 minutes, turning regularly, until they are nicely caramelized. If barbecuing, add a few smoking wood chunks or chips to up the smokiness. Use a brush to baste the carrots with any excess marinade from the bowl while turning.

Once soft and caramelized, scatter the carrots over a serving plate and dot with heaped teaspoons of ricotta. Sprinkle over the spring onions, chopped pecans and coriander. Finally, add a generous drizzle of olive oil and finish with a good grind of pepper. Serve while still warm.

Recipe from Genevieve Taylor’s book Charred.

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

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By consuming just a teaspoon of local honey each day, people can help protect themselves from seasonal allergies and illness, while providing themselves with a huge dose of vitamins, minerals and antioxidants.

Natural Health is located at 2001 College Dr., Gloucester Township. For more information, call 856-784-1021 or visit NaturalHealthNJ.com. Health Haven of Moorestown is located at 69 E. Main St., Moorestown. For more information, call 856-231-7744 or visit HealthHavenOfMoorestown.com.

Benefits of Local Honey

Gina Saka, currently residing in San Diego, is a contributing writer for Natural Awakenings editions across the country. To connect, email GinaMarieSaka@gmail.com.

by Gina Saka Ah, honey. It isn’t just a sweet delight that cartoon bears seek out—it’s a traditional, natural medicine that treats everything from stomach issues to acne. Whether ingesting or using topically, the benefits of local honey are abundant. In fact, honey has been used medicinally by people for nearly 8,000 years.

Honey is a natural antiseptic with antibacterial and antimicrobial properties that helps support a healthy body from the inside out. When consumers choose sustainably sourced, raw, local honey, they reduce their carbon footprint, protect local honey bee populations, boost the food system, support small businesses and even reduce their allergy symptoms. Luckily, an abundant selection of local honey can be found right here in South Jersey at Natural Health, a health and supplement market in Gloucester Township; and Health Haven, a health food store in Moorestown.

THREE BENEFITS OF LOCAL HONEY: Alleviates Allergies. Raw, local honey is super beneficial for allergy sufferers, working almost like a natural vaccine. The reason is that honey contains not only the nectar, but also the pollen from local flora. This pollen that a person would typically be allergic to can be introduced into the body via a spoonful of local honey per day. This helps accustom the body, causing less of a reaction when exposed to pollen in the air.

Treats Sore Throat. Honey on its own or in warm herbal tea brings almost immediate relief to anyone with a sore throat. It has anti-inflammatory and antibacterial properties that soothe the throat and reduce irritation. Honey is also an effective cough suppressant.

Studies have found that honey is more effective than over-the-counter cough medicines.

Full of Vitamins. Honey is bursting with vitamins and minerals, including B6, thiamin, niacin, riboflavin, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium and zinc. It also has high levels of antioxidants. And while it’s mostly composed of natural sugar, it has a sweeter taste, but a lower glycemic index than table sugar, making it a better option for people with diabetes.

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Persian Syrup (Sekanjabin) 8 cups honey 5 cups water 2 cups white wine vinegar 12 large sprigs fresh spearmint Stir honey and water together. Bring to a boil and stir constantly until honey dissolves. Add vinegar. Reduce heat to low. Simmer until syrup flavors combine, about 20 minutes. Remove from heat. Submerge mint in hot syrup and cool to room temperature. Remove and discard mint. Chill in fridge.

Use to make a drink, use in stir fry, add to pork chops—be creative!

Recipe by Gloria Stevens, co-owner of Springville Orchard and Herbary, located at 515 Hartford Rd., in Mt. Laurel.

For more information, visit SpringvilleHerbary.com.

| July 2021

23

FIT BODY

Soulful Strides Running as a Spiritual Practice

by Marlaina Donato

L acing up sneakers and going out for a run helps to manage weight, high blood pressure, depression and addictions, but pressing our feet upon the Earth can be much more than a form of health-promoting exercise. Runners often refer to the “runner’s high”—attaining a profound sense of well-being after a good jog. According to David Linden, a professor of neuroscience at the Johns Hopkins University School of Medicine, this boost in mood is due to endocannabinoids, the body’s natural chemicals that are similar to the molecules in marijuana that promote relaxation.

Running can be introspective, and over time, a spiritual practice. “Something seems to unite the physical and spiritual when pounding the pavement,” says Michael Fitzgerald, a seasoned runner and multi-genre author in Santaquin, Utah.

“The discipline of running is a gift I give to myself. It gives me time away from the expectations of daily life and allows me to enter a world all its own.”

For many, running is competitive and involves the pursuit of excellence, but directing attention to inner emotional terrain and bodily sensations can foster a practice that transcends personal goals. “Once we see that we can be with the discomfort, the joy, the pain, the thrill of running, we realize that we can be present in every moment of our lives, no matter what it brings,” says Vanessa Zuisei Goddard, author of Still Running: The Art of Meditation in Motion.

Goddard, a teacher of Zen in New York City,

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INNER MILESTONES

Inhaling and exhaling with mindfulness during running, much like yoga, helps to foster the unity of body, mind and spirit. ~Vanessa Zuisei Goddard underscores intention. “We can practice running not just as exercise, but as a form of moving meditation—what I call ‘still running’. It’s a way of saying to ourselves, ‘Every moment of my life matters. I want to be present for all of it. I want to be awake.’”

Julia Chi Taylor, a London-based life coach and avid runner, highlights the breath as a guide, the option of using a mantra and “being mindful of any dynamic of pushing too hard or internal criticism, and instead practicing quietening the mind as you run.” The 20-year veteran of international races sees no division between the mundane and the divine. “Running

has been a spiritual practice for me since I was a teenager, as I have always been on a spiritual path. Running seemed to me to be my soul expression.” Taylor’s challenge during her competitive years was to slow down inside. “I was often getting caught up with my ego’s desire for approval and recognition. It was always evident when I was caught up in pushing and losing the presence of the step; I always became ill or injured,” she relates.

BREATH AS GUIDE Inhaling and exhaling with mindfulness during running, much like yoga, helps to foster the unity of body, mind and spirit. “The breath is the most common object of meditation. I pair my breath with my stride, and this both keeps me connected to my body and it quiets my mind,” explains Goddard.

Taylor concurs, noting, “Running asks that we breathe more deeply, and the more we are in touch with the breath, the mind stills, or at least starts to work in a freer way, and we realize we are not the mind.

When we run with no purpose but to run,

after a while we become the run, and each step takes care of itself.”

For Fitzgerald, running has helped him to overcome negativity and find a sense of freedom. On the practical level, nixing earbuds for silence helps him to pave the way for a deeper experience. “I find my thoughts are clearer when I am running.

Self-discipline for me is a spiritual endeavor. Overcoming internal, trite objections to exercise such as running always feels like a spiritual triumph. Such triumphs give me hope and motivate me to reach higher, again and again.”

Moving the body invites transformation and a broader, deeper perspective. Taylor shares, “As our body gets fitter and develops endurance, it becomes easier to recognize the body as a temple of the soul. The skills we learn to master the art of running can then become skills to help us master the art of living.”

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

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25

HEALING WAYS

Sweet Slumber Natural Tips for Deep Sleep

by Ronica O’Hara

GET A PATTERN GOING. “Keeping to the same routine will signal to the body and brain that it is time to wind down and prepare for sleep,” says Dallas nurse educator Jenna Liphart Rhoads. This means sticking to the same bedtime and awakening schedule, and doing quieting activities an hour or so before bed, such as stretching, meditating, drinking tea or journaling.

MUNCH SMARTLY ON SLEEP-INDUCING FOODS. Many experts advocate foregoing food two hours before sleeping. As another option, “sleep snacks”, is suggested by New York University adjunct nutrition professor Lisa Young. She says, “These are foods that contain natural substances that may help promote a good night’s sleep.” They include warm milk or turkey (tryptophan), tart cherries (melatonin), kiwi fruit (vitamin C and serotonin), bananas (potassium and magnesium) and nuts and seeds (magnesium).

DON AMBER GLASSES OR AN EYE MASK TO BLOCK LIGHT. The blue light emitted by ordinary light bulbs and device screens prevents the pineal gland from releasing melatonin, the sleep-inducing hormone, which is why it’s wise to shut down electronic devices an hour before sleeping. If doing so isn’t easy, at least block the blue light by using amber or orange (not clear or yellow) glasses to restore melatonin production, advises former General Electric lighting researcher Richard Hansler, Ph.D., of Cleveland; he also advises replacing regular bedroom bulbs with only those that produce low levels of blue light. To encourage deep sleep, fully darken the bedroom or wear an eye mask: a Chinese study found wearing such an accessory along with earplugs significantly increases the restorative rapid eye movement (REM) stage of sleep.

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A good night’s sleep is a challenge for a growing number of Americans. Even before the pandemic, 35 percent of adults reported sleeping less than the recommended seven hours a night, and in a new survey by the American Academy of Sleep Medicine, 56 percent said they were sleeping worse due to what’s termed “COVID-somnia”.

Being sleep-deprived not only makes us crabby and accident-prone, but also raises our risk of obesity, depression, heart disease, dementia and a weakened immune system, studies show. Fortunately, we can stave off fretting about lack of sleep by adopting some simple, natural practices.

WRITE A TO-DO LIST TO CALM A RACING MIND. Baylor University researchers found that compared to people that journaled about what they had accomplished that day, those that spent five minutes writing a to-do list for the next day fell asleep nine minutes sooner—the same effect as taking a prescription medication. The more specific their list, the quicker the shut-eye.

GET COZY WITH A WEIGHTED BLANKET AND SOCKS. Weighted blankets, ideally weighing about 10 percent of a person’s body weight, lead to better sleep and reduced fatigue, depression and anxiety, reports a Swedish study. Some are filled with natural ingredients like rice and cloves, and can be warmed in a microwave beforehand, providing a fragrant, swaddled feeling. Plus, Korean researchers found that wearing warm socks to bed helped subjects fall asleep about seven minutes sooner, sleep 32 minutes longer and experience fewer light awakenings.

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TAKE A NATURAL SLEEP AID. Prescription sleeping pills for insomnia can produce dependency and additional unwelcome side effects such as grogginess, diarrhea, headaches and stomach pain. Natural choices without these drawbacks include melatonin, a pineal gland hormone that primes the body for sleep; small doses of 0.3 milligram (mg) to 1 mg work effectively by mirroring natural circadian levels, research shows. Half of U.S. adults are estimated to be deficient in magnesium, which relaxes muscles and increases levels of a neurotransmitter with calming effects; 500 mg is a common dose. Valerian (300 to 900 mg) has been found to improve sleep quality in women during menopause.

CHECK OUT HEALTH ISSUES TO GET TO THE ROOT. Apnea, thyroid conditions, anemia, menopausal hot flashes, heartburn, incontinence and depression can affect the quality and quantity of sleep, as can medications such as beta blockers, blood pressure medications, some antidepressants and decongestants. If anxiety or depression is causing tossing and turning, cognitive behavioral therapy has been shown to improve sleep in up to 70 to 80 percent of people with insomnia.

Whether in-person, via Zoom or by email, even one or two sessions can lower insomnia symptoms, with six to eight sessions typically being more helpful.

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

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27

HEALTHY KIDS

Pet Happy How Animals Help Kids Thrive

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by Ronica O’Hara

A

s any parent whose child has begged long and hard for a puppy or kitty can testify, animals are close to children’s hearts. Up to 90 percent of kids are lucky enough to live with a pet at some point in their childhood, and studies show the effects can be profound for their health, character development and well-being.

Kids and pets seem to share a deep and special bond. “Kids often recognize a kindred spirit in animals, especially pets. Like children, pets are cared for and nurtured in families by big people who get to make the rules,” says Gail F. Melson, Ph.D., professor emeritus of developmental studies at Purdue University and the author of Why the Wild Things Are: Animals in the Lives of Children.

In one of Melson’s studies, 40 percent of 5-year-olds said that they turn to their pets when they feel sad, angry or have a secret to share. Children with pets demonstrate more empathy toward their peers and are less anxious and withdrawn than children without pets, her research shows. A University of Cambridge (UK) study reported that kids were happier with their dogs and cats than with their brothers and sisters.

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PETS ENHANCE KIDS’ HEALTH. A study by UK’s Warwick University found that children with pets had more robust immune systems and attended school an extra nine days on average each year compared to those without pets. Early exposure can be optimal: Babies living in homes with two or more dogs and cats are less than half as likely by age 7 to develop reactions to indoor and outdoor allergens like pet dander, dust mites and ragweed, reports a Medical College of Georgia study.

Pets can have a measurable impact on children with special conditions. In a University of Massachusetts Medical School study of young people with Type 1 diabetes published in PLOS ONE, those that actively helped care for family pets were 2.5 times more likely to have well-controlled blood sugar levels, perhaps by learning the importance of daily routines. In families with an autistic child, owning a dog reduces stress and significantly improves interactions, benefits that grow over time, report UK University of Lincoln researchers.

PETS BUILD SOCIAL SKILLS. According to a large American Humane study, small pets like guinea pigs and reptiles in third- and fourth-grade classrooms improve students’ levels of communication, cooperation, responsibility, empathy, engagement and self-control. Pets can also train kids to set boundaries. Growing up in Verona, Wisconsin, twins McKenna and Samara Fagan became skillful at stopping their 70-pound golden retrievers and great Pyrenees from jumping on them, stealing their toys or persisting after a petting period had concluded. “As girls, they learned how to create boundaries not just with words, but also with body language and energy,” says their mother, Tia Fagan, a certified conscious parenting and authenticity coach. Now, she says, the 20-year-olds know “how to create and hold healthy boundaries with people.”

PETS TEACH RESPONSIBILITY. “A child who knows that every day they will need to walk the dog (if it’s safe), feed the dog (with guidance) or even scoop the yard, will thrive on the routine of care and often will feel a confidence boost because they are taking care of their dog. This is empowering for kids who may not have much control over other things in their lives,” says Antoinette Martin of Cornelius, North Carolina, head veterinarian with the online vet locator HelloRalphie.com.

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BRIDGING THE GAP BETWEEN

The Practical Side of Family Pets Evaluate the commitment. “It’s important to remember that taking care of pets is expensive and time consuming, and you’re making a commitment to the pet for the duration of their life,” cautions Jennifer Coates, DVM, an advisory board member of Pet News Daily. “Fostering is a great alternative if pet adoption sounds like more than you can handle. Children can also volunteer at some animal shelters (often when accompanied by a parent), allowing them to experience some of the benefits of caring for animals without the long-term commitment.”

CONVENTIONAL AND

ALTERNATIVE VETRINARY MEDICINE

Pick a child-friendly dog or cat. The American Kennel Society puts Labrador retrievers, bulldogs, golden retrievers and beagles at the top of their best family dog list. For cats, birman, ragdoll and Himalayan breeds are recommended as calm choices for kids by PetMD.com. Consider improving an animal’s life by taking home a shelter or rescue dog or cat. Shelter workers can help select a family-friendly choice.

Consider other species. Smaller animals with fewer care demands may be a strategy if house space is limited or if a child needs to grow into responsibilities. Animals that can delight and teach include tropical fish, turtles, rabbits, birds, hamsters and lizards.

Mae Waugh Barrios’ three children enjoy feeding, watering and collecting the eggs from the family’s four chickens every day at their Holliston, Massachusetts, home. “Not only do our farm-fresh eggs provide my family and my children with the best nutrition, it’s also been a lesson in symbiotic relationships. Because we give such good care to our chickens, they show their appreciation by providing us with delicious eggs,” says Barrios, who blogs at RaisingEmergingBilinguals.com.

Train children about safety around dogs. It’s a natural impulse for younger children to run up excitedly to a dog and try to touch it, but this can create fear in the animal and raise the danger of an aggressive response. Instead, teach a child to ask permission of the adult handling the dog, and then to approach it slowly and calmly, letting it smell the back of the downward hand before touching it.

PETS TEACH THE CYCLES OF LIFE. Because pets have shorter life spans than humans, surveys indicate that about 80 percent of children first experience death when a beloved pet dies, offering a teachable moment for the whole family, says Melson. Veterinarian Michelle Burch’s 3-year-old daughter grieved when the family dog died, but the child was encouraged to express her sadness and was helped by the award-winning book Dog Heaven, by Cynthia Rylant. A year later, “She loves to bring up her dog Baxter to strangers and how he is in dog heaven, but she knows that not all animals will stay on Earth forever,” says Burch, veterinarian for the pet insurance site SafeHounds.com.

Children with pets demonstrate more empathy toward their peers and are less anxious and withdrawn than children without pets.

Difficult as the grief is, it’s still worth it, says Fagan. “Our pets have taught my children that to give and receive love unconditionally is the greatest gift of all and is worth the sadness and pain we feel when they pass.”

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

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NATURAL PET

My Best Friend Has Fur What Kids Have to Say About Their Furry Friends

by Shae Marcus For those considering getting a new family pet, check out these real kids gushing about their best friends. It may just convince you to go for it.

Jack

“My dogs are my best friends because they are sweet and loving to me no matter what kind of mood I am in. They are always happy to see me.” ~ Ava F., age 11 “Finnigan is my best friend. He always decides to sit wherever I am and give me kisses. He likes to snuggle me a lot because I scratch him behind his ears and give him treats.” ~ Connor B., age 7

Ava

“Rudy is my best friend because he gives me cuddles and makes me feel loved.” ~ Haley H., age 14 “I have three dogs and two guinea pigs! I can’t decide who is actually my BEST friend; they all are. They make me feel safe, play games with me and make me laugh when they do silly things.” ~ Jack D., age 8

James

“I love my dogs Bailey and Cozzy because they always get so excited when I see them. They love to play with me and cuddle.” ~ James M., age 7

Connor

“My dog is my best friend because she is lovable and sweet. She loves to play with me and I love making her do silly things. She makes me feel happy! I really love cuddling with her the best!” ~ Kaycie W., age 8

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Kaycie

Leah

Matthew

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Sarah

“My dogs are my best friends because they love me and I love them. They cuddle me and make sure I am safe.” ~ Leah F., age 8 “Pepper Potts is my cat and she is my best friend because she makes me feel better when I am sad. She makes me feel good because I’m her favorite. Also, when I call her, she comes at any time.” ~ Matthew M., age 10 “I love my dog because he plays with me and listens to me read. I don’t like when he takes up the whole bed.” ~ Niamh G., age 10

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Savannah

“My pet is my best friend because sometimes if something happens, I can tell them and they listen and it brings comfort to me.” ~ Savannah J., age 11

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Wren

“My first friend was my beagle Hank and he’s been my best friend ever since we met. He is always there to love me. We play games, sleep and eat together.” ~ Wren F., age 7 “I love Kona and my other two dogs Maggie and Rugby because they give lots of cuddles and love. They are always there for me no matter what …” ~ Kiersten H., age 10

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INSPIRATION

Opening the Metaphysical World

TO OUR CHILDREN

Lest we forget … inside each and every child from newborn to 18 and, of course, beyond is divine essence, a spiritual being embarking on a journey in physical form.

Your child’s journey includes experiencing all the beauty and wonders of our magnificent Mother Earth—the thrill of riding a wave, the challenge of building a sand castle or a tree house, the fun singing, dancing, playing sports, rolling in the colorful crunchy autumn leaves, sledding, building snowmen, roasting marshmallows, hugging, and the list goes on … all of which can only be experienced through their physical bodies.

Their journey also is one of self-discovery that includes remembering their true essence … love.

As we know, once we enter our physical bodies we begin to lose touch with our true essence. Life presents us with many experiences, but as children we don’t yet quite have the tools to experience them in a healthy way, to make sense of them and put them in their proper perspective. So many of the experiences become traumas that are buried away only to show up as we grow older. And they can show up at the most inopportune times.

Many adults, including me, have stated, “I wish I knew then what I know now.” When I stated those words, I added, “I would have enjoyed my life more, I would remember more and I would not be burnt to a crisp now.”

And many parents want their children to experience life differently than they as children did. Introducing them to the metaphysical world may help. And it is never too early to start.

SHARING Even though children cannot put life experiences into perspective to deal with them, they do have a resonance with the metaphysical world. It is helpful to remember the Spirit within each and every one of them.

You can share with them the new thoughts, beliefs and tools you are working with as you deal with your childhood traumas. Sharing these with your children now will help them with their self-talk, making it more uplifting, empowering and, most of all, loving.

And they can be guided to become aware of their feelings, to honor and accept them and how to process them … so they don’t get buried to wreak havoc with their self-image, self-esteem and worthiness, and to increase levels of anxiety, stress, fearfulness, judgment, and the list goes on.

SUGGESTED CONCEPTS These concepts can help set the foundational energy of self-love and self-acceptance.

Photo by: Please Don't sell My Artwork AS IS from Pixabay

by Maryann Pino Miller

n You are love. You are lovable. You are loved. n You are worthy of all the good you could ever imagine and so much more because God/Universe/Source created you worthy. n You are safe and protected always.

God/Universe/Source is the source of your protection. Envision big beautiful angels all around you guarding and guiding you. n You always are doing your best. Your best is always good enough. n It is safe for you to be you. It is safe for you to speak your truth. n You are your best friend. Only your opinion of you matters.

To empower children: n Your thoughts are creative. Your thoughts create your life. Thinking positive thoughts brings positive things to you. You are in charge of your thoughts.

SUGGESTED ACTIVITIES

n You are divine. You have a beautiful bright light within you.

n Affirmations – positive statements to create the reality the child wants.

n You are perfect, whole and complete just as you are. You are still as God/Universe/ Source created you and you always will be.

n Breathing Techniques – breathing slowly and deeply while surrounded

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in a soft blue light can reduce anxiety.

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n Crystals – children are naturally drawn to crystals.

- T he energetic experience-

n Day Dreaming – let their imagination run wild.

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n Journaling/Drawing – it’s private so it can be a safe place to express thoughts and feelings not yet ready for sharing with others.

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n Meditation/Mindfulness – fosters the connection to self. n Reiki – offers a beautiful flow of Universal Life Energy to introduce calm and peace as well as healing of physical ailments.

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n Time with Mother Nature – soaking up its beauty soothes the mind and soul and floods the body with negative ions revving up its ability to take care of itself. n Visualizations – can bring focus to wishes and dreams. n Yogi/Tai Chi/Qigong – activities that involve movement, breathing and awareness.

HELP YOUR CHILD BUILD A TOOLBOX … n basic go-to concepts n affirmations pertinent to the issue at hand n physical activity to release and channel new energy n quiet time to become comfortable with self and learn the sense of power it gives

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n self-expression … journaling, drawing, dancing, acting, playing

This venture into the metaphysical can provide another avenue of more open communication and connection between you and your child. Trust your intuition to guide you.

There are practitioners at The Center, Life in Balance, in Medford, that work with children individually and in groups. Check them out at TheCenterLifeInBalance.com.

Maryann Pino Miller is a spiritual teacher, Awareness Coach and author.

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INSPIRATION

CLICK ON The Power of Playfulness nasouthjersey.com/ consciouseating

by Marlaina Donato Postponing levity accomplishes nothing and doesn’t solve today’s problems, yet we may find it almost impossible to grab downtime without guilt gnawing away at our joy. Try making a to-do list that is solely dedicated to pure, inner-child-approved, illogical fun. Some activities to consider penciling into the calendar:

and find more recipes in our

Conscious Eating

Section Online

M

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n Roll around the floor with the dog or play hide-and-go-seek with the kids.

Photo by pngio.com

irth has been a memory for most of us this past year; something that we need now more than ever.

White-knuckle survival and transition can drain neurotransmitters, those chemical messengers vital for strong immunity and good mental health. Taking a vacation from seriousness just might be what the doctor ordered.

As kids, we rarely turned down an opportunity to roll in the grass, laugh ourselves into bellyaches or catch a wave of spontaneous fun. With the advent of adulthood, pouring a drink or going on a shopping spree often becomes a knee-jerk relaxation strategy, leaving the option for nourishing play in the distant past.

Recent research shows what kids and kittens already know: Snippets of playtime are good for the soul and provide benefits like reduced depression, stronger emotional resilience and higher productivity on the job. A study by Martin Luther University Halle-Wittenberg, in Germany, published last year in the journal Applied Psychology: Health and Well-Being suggests that even serious, poker-faced humans can train themselves to be more playful.

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n Host an adult sleepover; stay up late watching a scary movie or one made for a younger audience. n Make ink blots with watercolors or play with air-dry clay or easy-tomake salt dough. n Grab some crayons and adult-designed coloring books. n Blow bubbles in the backyard or during a morning shower. n Go out for low- or sugar-free ice cream or gluten-free pizza. n Fly a kite or find shapes and faces in passing clouds. n Roll in the leaves or down a grassy hill with that special someone. n Bounce a ball during work breaks. n Belt out karaoke songs and delight in being off-key. n Play charades or a favorite childhood game. n Have a staring contest.

Having some fun doesn’t break the bank, and the only requirement is to check self-consciousness at the door. “Wasting” time is being free, and that is worth its weight in gold.

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

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SOUTH JERSEY’S

CALENDAR OF EVENTS

Email Publisher@NASouthJersey.com for guidelines.

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

THURSDAY, JULY 1

Summer Frog Walk Series – 7-8:30pm. With Dr. Carlos Martínez Rivera, PPA’s Director of Science Conservation. Learn about the amphibians of the pinelands and why their presence is a sign of good habitat and more.

Long Bridge Park, 895 Deacon Rd, Hainesport. Register: Co.Burlington.nj.us.

TUESDAY, JULY 6

Tuesday Talk – 9-11am. Also July 9. Led

by Naturalist Jen Bulava. This week will highlight butterflies and dragonflies found around the lakes. Willingboro Lakes Park, 60 Beverly-Rancocas Rd, Willingboro. Register: Co.Burlington.nj.us.

WEDNESDAY, JULY 7

Healthy Hike – 9:30-11:30am. Come hike along with Naturalist Kate Forte while learning about the varying habitats within the parks. Crystal Lake Park, 2401 Axe Factory Rd, Mansfield. Register: Co.Burlington.nj.us.

Fermented Veggies Workshop – 7-8:15pm.

A demonstration on making fermented veggies where we will discuss different techniques and recipes to try at home. Learn the process followed by samples of a variety of fermented veggies after the class. $20/ person. Kitchen 19, 19 S 2nd St, Hammonton.

Registration required: FermentedNJ.com.

FRIDAY, JULY 9

Virtual Pinelands Commission Meeting – 9:30-11am. The Pinelands Commission is the state agency that oversees conservation and development within the Pinelands boundaries. They hold a regular monthly meeting that is open to the public. Pinelands Preservation Alliance: 609-894-7300 or RhyanG@PinelandsAlliance.org. Agenda: State.nj.us/pinelands.

SUNDAY, JULY 11

Interpretive Trail Hike – 1:30-2:30pm. Join Rancocas staff or a knowledgeable volunteer for an interpretive hike through our varied habitats. The easy pace is suitable for all ages.

Space limited. Free; donations encouraged.

Rancocas Nature Center, 794 Rancocas Rd, Westampton. Pre-register: 609-261-2495 or RancocasNatureCenter.org.

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TUESDAY, JULY 13

Wetlands Walk – 10am-12pm. Why are wetlands so important? What makes an area a wetland? Are all wetlands the same?

Learn the answers to these questions and more while joining Naturalist Kate on a walk. Boundary Creek Natural Resource Area, 515 Creek Rd, Moorestown. Register: Co.Burlington.nj.us.

WEDNESDAY, JULY 14

Chakra Alignment Class – 7pm. With Lou Ann Graves. Learn about the chakras, the energies they represent, how to determine which ones are out of alignment and affirmations to bring them back to alignment. Will be using some of the protocols from author, Kyle Gray. $25. The Center, Life in Balance, 45 S Main St, Medford. 609-975-8379.

TheCenterLifeInBalance.com.

THURSDAY, JULY 15

Online: Meet Stoneleigh: Celebrating Three Years as a Public Garden in the Philadelphia Area – 7-8pm. Join Stoneleigh Director Ethan Kauffman as he reveals the rich history of the landscape and main house and provides a sneak peek into the process of creating this community treasure. Free; donations encouraged. Via Zoom. Register: Info@RancocasNatureCenter.org.

Summer Frog Walk Series – 7-8:30pm. See July 1 description. Historic Smithville Park & Smith’s Woods, 803 Smithville Rd, Mt Holly.

Register: Co.Burlington.nj.us.

SATURDAY, JULY 17

Spirit Mediumship Gallery – 6:30-8:30pm.

International Spirit Medium Rich Braconi will connect with family, loved ones and friends who have passed from your life. Rich will attempt to read as many attendees as possible but there is no guarantee that everyone will receive a personal reading. $55. Excitari Wellness Center, 30 Jackson Rd, Bldg D, Medford. More info & to register: 856-885-2990 or Vagaro.com/excitariwellnesscenter.

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SUNDAY, JULY 18

Beehives In Your Backyard – 2pm. Local backyard beekeepers, Denise and Rob Dietrich, will talk about raising honeybees in your own backyard. If you are not interested in having your own beehives, learn how to make your yard more bee friendly and what to do if you see a swarm of honeybees. Free. Old Pine Farm Natural Lands Trust, Willoughby House, 340 Pine Ave, Deptford. Info, Sally Willowbee: 856-889-4160. OldPineFarm.org.

WEDNESDAY, JULY 21

Fruit Wine & Mead Workshop – 7-8:15pm.

A demonstration on making fruit wine and mead where we will discuss different techniques and recipes to try at home. We will show you the process followed by samples of homemade wine after the class. $20/person.

Kitchen 19, 19 S 2nd St, Hammonton. Registration required: FermentedNJ.com.

THURSDAY, JULY 22

Divinity In Motion Dance Class – 7:309pm. With Cheryl Mazza, The Healing Dancer and Reiki Master. Each participant will get an individual turn and a song that she intuitively picks. No dance, energy healing or angel experience needed. $35; space limited. Excitari Wellness Center, 30 Jackson Rd, Bldg D, Medford.

More info & to register: 856-885-2990 or Vagaro.com/excitariwellnesscenter.

FRIDAY, JULY 23

Moonlit Walk – 8:30-10pm. Join Naturalist Kate Forte on a moonlit walk through the park. Look and listen for signs of nocturnal animals while also gazing at the stars. Laurel Run Park. 200 Creek Rd, Moorestown. Register: Co.Burlington.nj.us.

SATURDAY, JULY 24

Moonlight Walk – 8-10pm. Join an experienced guide for a night walk in the pines.

Whitesbog Preservation Trust, 120 W Whites Bogs Rd, #34, Browns Mills. 609-893-4646.

Whitesbog.org.

WEDNESDAY, JULY 28

Meet Your Inner Child – 6:30pm. With Maryann Pino Miller. Have you ever considered there is a precious Inner You waiting to receive your love: to be seen, heard, validated and to feel safe and loved? Meeting your inner child is a major step on the road to self-love. Be guided on this sacred loving journey inward. $25. The Center, Life in Balance, 45 S Main St, Medford. 609-975-8379.

TheCenterLifeInBalance.com.

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Coming Next Month

AUGUST

BACK-TO-SCHOOL WELLNESS TIPS Plus: Shamanism Today Boost Happiness & Well-Being Benefits of Having a Life Coach One cannot think well, love well, sleep well, if one has not dined well. ~Virginia Woolf

COMING TO MALVERN, PA | SPRING 2020

saltworkscave.com 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

35 Kings Highway East Haddonfield, NJ 08033

Join Our Growing Community!

We are focused on all things holistic, green, sustainable and like-minded!

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

we invite you to join us!

Cherry Hill Mt. Laurel

HolisticChamberofCommerce.com/Mt. Laurel

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| July 2021

37

ONGOING

SOUTH JERSEY’S

THURSDAY

MONDAY 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; recordings available for a limited time. $96/mo; 2 1-hr classes/wk. Register with a friend(s) and each get $25 off. Info: 609-752-1048, NextStepStrategiesLLC.com. Details & to register: Elightenment.com/pages/seller-profile?siobhan-hutchinson.

Monthly Meditation/Mini-Workshop – 6:30-8pm. 1st Mon. With Susan Drummond.

An open invitation to those who are interested in exploring meditation, energy education/ topics and reiki. No experience necessary. $15. The Center, Life in Balance, 45 S Main St, Medford. Pre-registration required: 609975-8379 or TheCenterLifeInBalance.com.

WEDNESDAY Midweek Meditation – 12-12:10pm. Also Fri. The focus of this meditation is love. Each week we will raise the love vibration personally and globally. Treat yourself to a mid-day refresher. Free. The Center, Life in Balance, 45 S Main St, Medford. 609-975-8379.

TheCenterLifeInBalance.com.

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. Meets live; recordings available for a limited time. $96/mo. Register with a friend(s) and each get $25 off. Info: 609-752-1048, NextStepStrategiesLLC.com. Register: Elightenment.com/pages/seller-profile?siobhan-hutchinson.

Reiki/EdenMethod/EnergyMedicine Online/In-person Sessions – Struggling with a chronic condition or feel there is nowhere else to turn? Let’s work together to balance energies and create a customized strategy for you. Using reiki, the Eden Method and other holistic practices to help you feel better again. Tap into your body’s natural healing ability with ongoing support.

Appointments at Toms River Center. Online availability through the week and at additional centers. Info: 609-752-1048, NextStepStrategiesLLC.com. Register: Elightenment.com/pages/seller-profile?siobhan-hutchinson.

FRIDAY Midweek Meditation – 12-12:10pm. Also Wed. The focus of this meditation is peace.

Each week we will raise the love vibration personally and globally. Treat yourself to a mid-day refresher. Free. The Center, Life in Balance, 45 S Main St, Medford. 609-9758379. TheCenterLifeInBalance.com.

An Open Forum: God/Oneness – 12-1pm.

2nd Fri. With Maryann Pino Miller. Are you interested in turning the tide to a world flowing in Oneness? We will challenge ourselves in discussion and take on a monthly challenge of living Oneness between meetings. Free.

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

SATURDAY Burlington County Farmers’ Market – 8:30am-1pm. 500 Centerton Rd, Moorestown. BurlCoAgCenter.com.

Blueberry Summer Fest Market – Thru Aug 7. 10am-2pm. Live music, handmade crafts and art, blueberry picking all on a smaller scale in the historic farm and village. Free, but donations welcome. Whitesbog Preservation Trust, 120 W Whites Bogs Rd, #34, Browns Mills. 609-893-4646. Whitesbog.org.

Creek Care Day – Thru Oct. 10am-12pm.

2nd Sat. Volunteer to help remove invasive plants, clean up litter and plant native plants.

For location, RSVP: 215-744-1853 or Ryan@ ttfwatershed.org. WatershedAlliance.org.

CLASSIFIEDS 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.

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.

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

856-669-9118.

OFFICE SPACE FOR RENT – Established holistic wellness center located in the heart of Merchantville. Info: 856-488-7067.

Seeking NUTRITIONAL WELLNESS CENTER – Is hiring a clinical nutritionist. Please contact Sean Inselberg: 856-499-2160.

TO HIRE A MASSAGE THERAPIST – For chiropractic office, located on Rte 38, Strawbridge Professional center, in Moorestown. For an interview, Dr Sylvia Bidwell: 856-273-1551.

Bidwell-Chiropractic.com.

Volunteers VOLUNTEERS – If you are interested in crystals and everything holistic, we are looking for volunteers for HeartSpace Metaphysical Gift Shop. Susan Drummond: 609-975-8379.

We are each made for goodness, love and compassion.

Our lives are transformed as much as the world is when we live with these truths. ~Desmond Tutu 38

South Jersey Edition

NASouthJersey.com

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SOUTH JERSEY’S

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

Alternative and Complementary Medicine MARK JAMES BARTISS, MD

Institute for Complementary & Alternative Medicine 24 Nautilus Dr, Ste 3, Manahawkin 609-978-9002 504 Hamburg Tpk, Ste 202, Wayne 973-790-6363 639 Stokes Rd, Se 202, Medford 609-654-5900 ICAMBartissMD.com Dr. Bartiss is both conventionally and holistically trained, giving patients the best of both worlds and the freedom to choose.

ICAM’s HEART Program addresses the body’s basic needs in terms of hormone rejuvenation to include adrenal, thyroid, sex and growth hormones as well as the essential neurotransmitters. As an active and founding member of the American Association of Ozonotherapists, Dr. Bartiss is an expert in various forms of bio-oxidative therapies that include ozone, hydrogen peroxide, ultraviolet phototherapy and high-dose vitamin C. These and other powerful therapies are offered by only a few hundred medical practitioners throughout the country.

Awareness Coaching MARYANN PINO MILLER, M.Ed.

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

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

Ayurvedic Healing Practitioner JANET WATKINS, RYT, CRM

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

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

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

Don’t wait any longer to restore your hormone balance. Symptoms due to menopause, andropause, PMS, thyroid dysfunction, adrenal fatigue, etc., should not negatively impact your quality of life. Regain your vitality and zest naturally with individualized Bio-Identical Hormone Restoration Therapy (BHRT).

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

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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.

Chiropractor 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.

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.

| July 2021

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Essential Oils

Health Counseling

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.

Healing Modalities NATURAL HEALTH IMPROVEMENT CENTER OF SOUTH JERSEY

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

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

Health Coach JASON FOSTER

New Moon Holistic Health Coaching, LLC The Center, Life in Balance 45 S Main St, Medford HealingLifeToLoveLife@gmail.com HealingLifeToLoveLife.com 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.

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.

Holistic Coaching NATURAL HEALTH

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

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

Hypnotherapy DR. JAIME FELDMAN, DCH

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

Integrative/Holistic

Medicine DR. STEVEN HORVITZ

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

PHILIP GETSON, DO

Health Through Awareness 100 Brick Rd, Ste 206, Marlton, NJ 08053 856-596-5834 Health Through Awareness takes a holistic approach to health and well-being. Dr. Philip Getson is a board-certified Family Physician and certified by four Thermographic Boards. He specializes in thermography, an early diagnostic tool for many health conditions including breast health.

With the mission of providing a balanced approach to wellness, the center offers diet and lifestyle counseling, thermography, the area’s most unique infrared detox sauna (The POD), reiki, a smoking cessation program, physician standard supplements and ongoing wellness classes.

Integrative Medicine/ Holistic Pain Management POLINA KARMAZIN, MD

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

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South Jersey Edition

NASouthJersey.com

Support the Small Businesses that Advertise in NASJ

THE SPA AT CENTER FOR THE HEALING ARTS

Intuitive Healing SUSAN COSTANTINO DRUMMOND RM, INTUITIVE MEDIUM

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

Intuitive Healing & Yoga

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

Call for an appointment.

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!

Massage Therapy Services RIZZIERI AVEDA ALUMNI SPA

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

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.

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.

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.

Outdoor Recreation & Pinelands Preservation PINELANDS ADVENTURES

1005 Atsion Rd, Shamong, NJ 08088 609-268-0189 PinelandsAdventures.org

forest tours.

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, 9am-4pm with prices starting at $45. Call for an appt.

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.

Pre-Pregnancy and Pregnancy Holistic Telehealth MICHELLE URBANSKI, CHHP

Revive Your Health, LLC 609-614-0604 ReviveForYourHealth@gmail.com ReviveForYourHealth.com

To plant a garden is to believe in tomorrow. ~Audrey Hepburn needs.

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

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

| July 2021

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Reflexology

Spiritual Wellness

MARLENE HUDSON

Board Certified Massage Therapist, NCBTMB Approved Provider, Reflexologist The Center, Life in Balance 45 S Main St, Medford, NJ 609-321-4843 Marlene@LearnReflex.com Marlene provides workshops and classes in reflexology and aromatherapy for Massage Therapists seeking continuing education credits and certification in reflexology. Her reflexology sessions incorporate the use of Young Living essential oils on reflex points, and her approach helps clients understand the emotional/mental (psychosomatic) causes of illness and wellbeing and how the nervous system (reflexes) are key to reversing stress responses in the body and mind. She also teaches Raindrop Therapy and was previously a national trainer for Young Living Essential Oils.

Sexual Dysfunction DR. CAMILLE SEMPLE-DALY, DO

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

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

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South Jersey Edition

BETH O’BRIEN

Spiritual Healing Through Guidance The Center Life in Balance, 45 N Main St, Medford On Angels Wings, 110 Creek Rd, Mt Laurel BethOB67@yahoo.com Beth, a psychic/medium, can give you spiritual and intuitive guidance from your loved ones.

Beth is also a Reiki Master and an ordained minister to officiate your wedding. She also is a paranormal investigator and does private and public homes. She also does house blessings and cleansing.

Tai Chi/Energy Balance SIOBHAN HUTCHINSON, MA, HOLISTIC HEALTH

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

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.

Wellness Center NUTRITIONAL WELLNESS CENTER

Sean C. Inselberg, MS, CNS 1 Cinnaminson Ave, Ste 206, Palmyra, NJ 08065 856-499-2160 NutritionalWellnessNJ.com

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

September | Creativity in Health & Wellness Issue | Mind Body Soul Section Calling all Healers, Holistic Practitioners and Earth Stewards of South Jersey.

We want to feature you and showcase your amazing health, wellness, eco-friendly or spiritual business in the area.

Your Advertorial will be included in ✓ Print ✓ On Our Website ✓ Featured On Our Social Media Pages ✓ Monthly E-Newsletter

Publisher@NASouthJersey.com or call 856-797-2227

NASouthJersey.com

Deadline is August 6th

Businesses we'll feature ✓ Integrative Health ✓ Health Food Stores ✓ Naturopathic Therapy ✓ Skin/Body Care ✓ Wellness Centers ✓ Eco Boutiques & more

Support the Small Businesses that Advertise in NASJ

MONTHLY

Crossword Puzzle

For clues, simply read the articles in this month's edition of

ACROSS

1 Vital element in the road to good health 6 Fries and burgers contain high levels of this 9 To ___ fro 10 Faucets 12 Material that can be compressed to make healthier BBQ bricks (better than charcoal) 14 Connect 15 Fragrant essential oil that can help sleep quality 20 Grassy area 22 More people are switching to a ___-based diet 23 Cereal that includes nuts and dried fruit 25 Pea holder 26 Addictive substance bad for health 28 Come together 29 Dawn time, abbr.

31 Physical activity that can improve health 33 Disease defying fruit 35 Breathing problem that can interrupt sleep 36 Reduced 37 Sound of fright

DOWN

1 Pecans and almonds 2 Highest-rated 3 Trending 4 All ___ day's work, 2 words 5 Agree silently 6 Easily available meals such as burgers, fries, etc., 2 words 7 Opposed to 8 NFL score, abbr.

11 Water-polo team complement 12 Source of solar energy 13 Very small 16 ___ carte, 2 words 17 Consumer 18 Make a hole 19 Collected a harvest 21 Drink that's good to take before going to bed (contains tryptophan), 2 words 22 Art class adhesive 24 "Ready or ___ …"

27 Color of many healthy vegetables 28 Melodic sounds that can help people fall asleep 30 Citrus fruit 32 Cup of tea in Brit., slang 34 Distance measurement (abbr.)

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37

You can find the answers to this month's puzzle by visiting NASouthJersey.com.

Become a Sponsor of Our Monthly

CROSSWORD PUZZLE Build Your Brand With

For more information, call or email Shae at 856-797-2227 • NASJMarketing@gmail.com

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| July 2021

43

Nutritional Wellness Center Total Healing for the Body, Mind & Spirit

Offering simple, effective solutions for optimal health for the whole family.

• Board Certified Clinical Nutritionist

• Digestive and Thyroid Health

• Functional Medicine Testing

• Immune System Support

• Food Allergy & Intolerance Testing

• Treatment for Anxiety & Depression

• Autonomic Response Testing

• Nutrition for Autoimmune Conditions & Autism

• Orthomolecular Energy Medicine • Neuro Emotional Technique • Theta Healing

• Treatment for Skin Conditions • Urgent Care for Colds and Flu’s • Healthy Cooking & Meal Planning

1 Cinnaminson Ave. Suite 206 • Palmyra, NJ 08065 In Office or Virtual Appointments Available

856-499-2160 nutritionalwellnessnj.com