Natural Awakenings SJ May 22

HEALTHY

LIVING

HEALTHY

PLANET

Special Women’s Wellness Issue

FIBROID RELIEF NATURAL APPROACHES OFFER HOPE

PLANNING A HEALTHY PREGNANCY DIY LUXURIOUS SALT SCRUB

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MOMS MAKING IT WORK FORGING AHEAD IN UNCERTAIN TIMES

MAY 2022 | SOUTH JERSEY | NASOUTHJERSEY.COM

Expanding Opportunities

For Wellness

To The Entire Community In One Wellness Center Offering Holistic Health and Wellness for the Mind, Body and Spirit • Massage Therapy • Pain Management • Reiki • Yoga Classes • Sound Healing • Metaphysical Services • Osteopathic Manipulation Treatment & So Much More Most services are available in one-on-one or group sessions.

A full schedule of upcoming classes can be viewed on our website: ExcitariWellness.com Excitari Wellness is located at 30 JacksonRd., Unit D-101, in Medford.

For more information: 856-885-2990

HEALTHY LIVING HEALTHY PLANET

FROM THE PUBLISHER

Friends, Welcome to our May issue!

SOUTH JERSEY EDITION This month we proudly set our focus on WomOwner/Publisher Shae Marcus en’s Health. We recognize we can only meet Bookkeeper Kristin Kelly and learn nurturing traits like compassion, Communications Nancy Seigle kindness, empathy and patience through a Editors Theresa Archer strong and healthy feminine energy. And that Sara Gurgen sacred light can help connect us to each other

Randy Kambic Design & Production Suzzanne M. Siegel in meaningful and fulfilling ways.

Contributing Writers Abbe Lang Inside this issue be sure to check out Julia Snyder “Resilient Mothering, How Moms Are ForgSales & Marketing Dana Larkin ing Ahead in a Changing World.” The article Annette Masso Sarah, Shae and Jack examines how the long slog of the pandemic Social Media Kristy Mayer has been particularly tough on mothers that have had to reimagine what it means to be a parent, employee, partner or friend and still find time for themselves.

CONTACT US Under our category, Healing Ways, you’ll find “Fending Off Fibroids, Natural ApSales: 856-797-2227 NASJMarketing@gmail.com proaches Offer Relief” which highlights some natural treatments that can diminish or eliminate debilitating symptoms for the four in five American women who experience Publishing/Editing: 230 N. Maple Ave. fibroids.

Ste. B1 #302 “Staying Hydrated, It’s not Just About Drinking Water” shows the troubling issues Marlton, NJ 08053 many of us experience with day-in, day-out, low-grade dehydration and points us to Ph: 856-797-2227 some simple changes we can make to stay healthy, hydrated and fit.

Publisher@NASouthJersey.com NASouthJersey.com In our Healthy Kids category, “The Blended Family, Tips for Creating a Successful Stepfamily” covers the many issues blended families face. Learning how to allow relationships time to develop, setting clear disciplinary roles, and structuring shared holidays NATIONAL TEAM and special events are just some of the tips families can use to ensure a successful and CEO/Founder Sharon Bruckman happy family life.

COO/Franchise Sales Joe Dunne Production Designer Gabrielle W-Perillo Learn how a blanced immune system is capable of responding to invasive conditions, Financial Manager Yolanda Shebert toxins, infections or stress in “Jeffrey Bland on Rejuvenating Our Immune System.” Then, Asst. Director of Ops Heather Gibbs under Conscious Eating, “Intermittent Fasting Basics, How to Improve Health by Eating Less Digital Content Director Rachael Oppy Often,” learn how fasting, once largely a religious practice, has become the most popular National Advertising Lisa Doyle-Mitchell dietary strategy among Americans, outpacing many of the other diet plans and fads.

Administrative Assistant Kristy Mayer You’ll discover how everyone from beginners to green thumbs can enjoy growing Natural Awakenings Publishing Corporation vegetables, flowers, and herbs in pots in “Easy Container Gardening, How to Grow Edibles 4851 Tamiami Trail N., Ste. 200 in Pots and Planters,” which you’ll find in our Green Living section.

Naples, FL 34103 And, don’t miss our Eco Tip, “DIY Salt Scrub Recipe with Himalayan Salt and EssenPh: 239-434-9392 • Fax: 239-434-9513 tial Oils” and learn how a salt scrub is an easy and inexpensive way to exfoliate dry skin, NaturalAwakenings.com reduce the appearance of wrinkles and pores, and improve the overall tone of skin, even in dry areas like feet and hands. © 2022 by Natural Awakenings. All rights reserved.

In Natural Pet, “Saving Birds from Cats, Simple Strategies to Protect Feathered Although some parts of this publication may be reproduced and reprinted, we require that prior Friends,” we’ll find out how to cut down on the almost 2.4 billion bird deaths each year permission be obtained in writing. by our cuddly kitties who also happen to be natural-born killers when out on the loose.

Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please And, finally, you’ll be sure to be inspired by “Mothering the World,” where we can call to find a location near you or if you would like copies placed at your business. grow a fuller understanding of how the quality of nurturing permeates both the human We do not necessarily endorse the views expressed in and the natural world and goes much deeper than raising beloved offspring. Whether it the articles and advertisements, nor are we be a well-balanced child, a verdant backyard garden or the premiere performance of a responsible for the products and services advertised.

Check with a healthcare professional regarding the symphony, tending to what we love can yield great things. We must also attend to our appropriate use of any treatment. personal well-being to nurture our own potential.

The light in me honors the light in you, Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness

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May 2022

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CONTENTS Natural Awakenings | South Jersey | May 2022 Issue

16

34 32 34

16

28

How Moms Are Forging Ahead in a Changing World

Planning for a Healthy Pregnancy, Baby and Grandbabies

RESILIENT MOTHERING

20

INTERMITTENT FASTING BASICS

How to Improve Health by Eating Less Often

24

PRECONCEPTION

SAVING BIRDS FROM CATS

30

36

Natural Approaches Offer Relief

on Rejuvenating Our Immune System

FENDING OFF FIBROIDS

32

BALANCE OUR HORMONES

STAYING HYDRATED

It’s Not Just About Drinking Water

26

THE BLENDED FAMILY

Tips For Creating a Successful Stepfamily

4

South Jersey Edition

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Simple Strategies to Protect Feathered Friends

JEFFREY BLAND

38

EASY CONTAINER GARDENING

How to Grow Edibles in Pots and Planters

40

MOTHERING THE WORLD Support the Small Businesses that Advertise in NASJ

DEPARTMENTS

6 8 12 14 20 24 26 30 34 36 38 40 41 43 45

news briefs health briefs global briefs eco tip conscious eating fit body healthy kids healing ways natural pet wise words green living inspiration calendars classifieds resource guide

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

Deadline for ads: the 12th of the month.

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

Deadline for editorial: the 12th of the month.

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

Deadline for calendar: the 12th of the month.

REGIONAL MARKETS Advertise your products or services in multiple markets!

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

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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Food Sensitivity Testing Advanced Wellness Testing Omega-3 Testing Low Dose Naltrexone (LDN) for autoimmune disease and the prevention of recurring cancers

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May 2022

5

NEWS BRIEFS

Natural Health Center Hosts Spring Open House Innerlight Has Special The Merchantville Medical Wellness Offer Through June Center is hosting a Spring Meet the Practitioners Open House from 5:30 to 8 p.m. on May 18. Attendees will learn about naturopathic medicine, functional medicine, intravenous nutrition, integrative nutrition, infrared sauna, therapeutic massage and trauma/tension-release techniques.

The doctors and practitioners will also be on hand to discuss their specialties and offer educational information concerning current holistic health and wellness topics.

“We find that an increasing number of people are seeking out natural and alternative medicine in an effort to minimize drug use and discover root causes. It is science-based and the future of health care, but many people are still in the dark,” says Michelle Vacanti, the center’s office manager. The open house will offer participants an opportunity to have all of their questions answered and tour the center. Healthy refreshments will also be shared.

Cost: Free. Location: 5 W. Chestnut Ave. For more information or to schedule an appointment, call 856-532-2063 or visit www.MerchantvilleMedicalWellnessCenter.com.

Thai Bodyworker Marisa Incelli Joins Excitari Wellness Center Excitari Wellness Center, in Medford, recently welcomed Marisa Incelli, the mastermind behind Artemis Table, who combines her skills as a Thai bodyworker, reiki master, yoga instructor and a graduate of the Institute of Integrative Nutrition to develop health and wellness sessions for her clients.

Incelli and her teacher, Mukti Michael Buck from the Vedic Conservatory, will hold a Vedic Thai Bodywork class at Excitari from August 20 through 22. The class qualifies for 21 continuing education credits. No experience in yoga or Thai bodywork is necessary.

Thai bodywork is not a massage, but meridian enerMarisa Incelli gy work and physical manipulation of the body to create space and freedom of movement. In addition to providing relaxation, restoring healthy blood circulation and improving flexibility, it treats energy blockages, weak/dysfunctional organs, aches and pains, stress and tension, paralysis, nerve problems and postural alignment.

Understanding that health and the immune system start in the gut, Incelli uses her knowledge of art and food to educate about clean eating, whole foods and to provide highly personalized experiences for her clients.

Location: 30 Jackson Rd., Ste. D-101. For more information, to book an appointment with Incelli or to register for the class, call 856-885-2990 or visit www.Vagaro.com/ExcitariWellnessCenter.

6

South Jersey Edition

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Innerlight is offering three additional hours of support at no additional charge for any end-of-life doula service or medical reiki service purchased through June.

Owner Andi Daniels, a certified medical reiki master and end-of-life doula, supports those transitioning toward the end of life with non-medical care by focusing on their emotional, spiritual and physical well-being.

Support is proAndi Daniels vided to the caregiver as well.

Benefits for those in transition include freedom and agency over how they transition, the chance to resolve fears and anxieties, recognition of their wishes, companionship and friendship, and continuity of care. For their caregivers and family, the benefits include a safe space to overcome fears and share feelings, assistance with the physical aspects of care, demystifying the stages of transition and grief, and bereavement support.

Medical reiki is a holistic, non-invasive healing treatment. “The effect of this treatment, which involves gentle touch, is to reduce stress, pain and tension while bringing a person’s system back into balance on all levels: physical, mental, emotional and spiritual. Reiki works as a complementary treatment and supports any and all conventional medical treatments,” explains Daniels.

For more information or to book a consultation, email www.InnerlightAndBeyond@ gmail.com or visit www.Innerlight-Healing. com.

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Create Health

Instead of Managing Symptoms!

THE END IS JUST AS IMPORTANT AS THE BEGINNING For life’s final journey, prepare for a dignified, peaceful, and purposeful transition. As your companion and advocate, I hold space for your wishes and support your loved ones

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When Conventional Medicine Fails…

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17 White Horse Pike Suite 10B, Haddon Heights. NJ 08035 • 856-323-8885 Be sure to let our advertisers know you found them in

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May 2022

7

HEALTH BRIEFS

The 17.6 million Americans living within one kilometer of one of the country’s 100,000 hydraulic fracturing (fracking) facilities face a higher risk of heart problems, cancer and respiratory disease, recent research suggests. In the latest study from Harvard, statisticians found that living near or downwind from a fracking site contributes to earlier death among elderly people. Combining the Medicare records of 15 million people over age 65 with zip codes of fracking wells, they found that the closer to the wells people lived, the greater their risk of premature mortality. Those that lived closest had a statistically significant elevated mortality risk (2.5 percent higher) compared with those that didn’t live close by, and those living downwind faced a higher risk of premature death than those upwind.

The results suggest that airborne contaminants emitted by the wells are contributing to the increased mortality, the researchers write.

8

South Jersey Edition

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Try Tai Chi to Boost Neurological Health With its slow, rhythmic, controlled movements and synchronized, deep breathing, the ancient Chinese practice of tai chi has been shown to improve balance, reduce falls and enhance the quality of life for people with neurological challenges such as strokes, Parkinson’s disease and multiple sclerosis. A meta-review of 24 studies by researchers at the University of North Texas Health Science Center concluded that tai chi may be able to reduce pro-inflammatory contributors to cellular activity, increase anti-inflammatory cytokines that help regulate immune response, decrease oxidative stress factors and increase neurotrophic factors regulating neural health.

Researchers pointed to its “potential effectiveness in neurorehabilitation,” which aims to improve the functions and well-being of people with diseases, trauma or disorders of the nervous system.

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Avoid Living Near a Fracking Facility

A popular staple since ancient times, prunes have long been esteemed for their culinary, nutritional and medicinal purposes, and a new review of research has found that they can also help counter the bone loss linked to fragility in postmenopausal women. After reviewing 28 studies, Penn State University researchers reported in the journal Advances in Nutrition that eating five to 10 prunes each day can help prevent or delay bone loss, lowering the risk of fractures. In one study, women that ate 100 grams of prunes (about 10) per day for one year experienced improved bone mineral density in their forearms and lower spines. In another study, eating five to 10 prunes a day for six months was shown to prevent bone density loss and decrease TRAP-5b, a bone-loss marker. The nutritional benefits of prunes, including minerals, vitamin K, phenolic compounds and dietary fiber, may reduce the inflammation and oxidative stress that contribute to bone loss, said the authors.

In a separate study in the American Journal of Clinical Nutrition, Harvard Medical School researchers that studied 1,700 older adults for 12 years found that those that ate a highly pro-inflammatory diet rich in simple carbohydrates and saturated fats were more than twice as likely to develop fragility—increasing the risk of falls, hospitalization and death—as those eating the least amount of those sweet, fatty foods.

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Eat Prunes and Anti-Inflammatory Food to Reduce Bone Loss and Fragility

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EarthShack is excited to announce EarthShack Outside. We are committed in helping people connect to the natural world outside with local tours to organic farms, beekeeping workshops and more. In addition, we are pleased to introduce our new MiniTugz travel trailer rental to create your own outside adventures.

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May 2022

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HEALTH BRIEFS

The Difference IV Nutrition Can Make in Dental Care

IV Vitamin C When Removing Old “Silver” Mercury Amalgam Fillings

IV Therapy Versus Oral Supplements Oral supplements are great, but a therapeutic dosage would mean swallowing far more pills than most would be willing to tolerate. Delivering nutrients intravenously sidesteps such a potential drawback.

Oral supplements have to travel a long path through our digestive system before the nutrients make it into the bloodstream to be delivered to our body’s cells. A fair amount of their power is lost along the way.

IV nutrients bypass the digestive system so they can go straight to the cells, where our metabolism operates.

This also means we can deliver nutrients at much higher dosages than one would be able to tolerate when taking them orally. This is especially the case with one of the most important nutrients we deliver through IV: vitamin C.

Improving Oral Surgery Outcomes with Nutritional Drip Therapy For nearly 100 years now, doctors have been aware of vitamin C’s potential to support wound healing after injury or surgical procedures. This is because of the crucial role it plays in generating new collagen.

So, our surgical protocols involve IV nutrition, as well—not just vitamin C, but other nutrients that support the healing process, such as vitamins B12, D and E. Additionally, we can deliver antibiotics

by IV to prevent infection without compromising gut health as broad-spectrum oral antibiotics do.

Gut health, after all, is critical to oral health.

Used in conjunction with other biocompatible supports such as platelet rich fibrin, nutritional drip therapy sets the stage for fast, natural and uneventful healing for our patients.

Source: For over two decades, the Holistic Dental Center of New Jersey has provided exceptional biological dentistry with surgical expertise in a friendly, home-like environment. For more information or to schedule a dental appointment, call 973-609-5984 or visit HolisticDentalCenterNJ.com.

Do You Want Phenomenal Results That Will Change Your Life?

SOUTH JERSEY’S PREMIERE LIFE COACH! 856-452-3434 • Abbe@AbbeLang.com • 701 Route 73 North, Marlton, N.J. 08053 • abbelang.com 10

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Photo by reedycreekmc.com

Today, we know of dozens of nutrients that are absolutely necessary for human life, including 13 vitamins and 16 essential minerals.

We also know that taking more than the minimum requirement of some nutrients can have therapeutic effects—not just in preventing diseases of deficiency, but also in supporting the body’s innate healing abilities.

Nutritional therapies are a key part of the kind of dentistry provided at the Holistic Dental Center, in Millburn, including IV drip therapy as a safe and effective support for a range of treatments.

Vitamin C is a strong antioxidant that boosts immune function and helps protect against toxic metals such as the mercury that makes up about 50 percent of each and every “silver” amalgam filling.

Because of this, IV vitamin C is a crucial part of any sensible amalgam removal protocol, administered during the procedure.

Natural Awakening Readers... Looking for a More Natural Approach for Your Dentistry?

Choosing a new dentist can be a real challenge.

How do you know who is really a holistic dentist?

Here are several things to look out for, when choosing... ●

●

● ●

● ●

●

They DON’T use mercury containing fillings because mercury is one of the most toxic substances known to man.

They DON’T remove mercury fillings without protection because inhaled mercury vapors can be easily absorbed by the body.

They DON’T recommend Root Canals because they harbor bacteria and toxins.

They DON’T use conventional standards for their cleanings because tap water and chemicals are full of toxic substances.

They DON’T use fluoride because it has been shown to be a neurotoxin.

They DON’T use metal in their restorations because many people have metal allergies and sensitivities.

They DON’T treat sensitive patients without biocompatibility testing because allergic reactions and systemic reactions can occur which burdens the body.

We at the Holistic Dental Center strive to give our patients a “True” Holistic Dental Experience... Even Holistic Practitioners become our patients!

Dr. Glenn Gero, Naturopathic Physician: “I was seeing a dentist for over 30 years and when I was invited to try Dr. Gashinsky for the first time I was so impressed with the office.””The best dental experience I have ever had in my life:’ Lisa Mack, Certified Thermographic Technician: “What I see in my Thermography, I see inflammation in the mouth, how important it is, you see the bacteria draining down into the lymphatic system and from there I always refer patients back to Dr. G... Why? Because Dr. G can test that bacteria to see exactly what it is so from there he can help you. I am also a patient of Dr G’s and I absolutely love coming here, the one thing that I love about here is that when you walk in here it’s like you’re family. They are very caring and very loving and when you walk out of here you feel like you’ve been well taken care of...”

Nancy Barrett, Certified Holistic Manual Lymphatic Therapist: “Every health problem begins in the mouth... ‘’...I am also a patient of Dr. Gashinsky and the reason I go holistic is because I understand that every health problem begins with your mouth..:’ “...I love the staff I love also the cleanings that they do here and I am also very aware of the benefits of going holistic. I really highly recommend Dr. G and his staff!”

If you want a “True” Holistic Dental Experience for You and Your Entire Family, Call Us Today!

973-609-5984

HOLISTIC DENTAL CENTER

Dr. Vladimir Gashinsky 91 Millburn Ave, Millburn, NJ 07041 www.holisticdentalcenternj.com

ENJOY THIS SPECIAL OFFER!

New patients will receive a Complimentary Wellness Gift ($100 value) during their initial visit.

Schedule Your Appointment Today!

• Mercury Amalgam Removal • Metal Free • Mercury Free & Mercury Safe • Fluoride Free • Ozone Therapy • Ceramic Zirconia Implants • Holistic Gum Treatment • Biocompatible

LIM ITED OFFER* 10% OFF

AS SEEN IN THE NEWS!

ANY SERVICES OF $1000 OR MORE! 11 Be sure to let our advertisers know you found them in | May 2022 *Available for all new and existing patients. This offer is not valid on previous treatments, purchases, and cannot be combined with any other offers. One time use, per person.

GLOBAL BRIEFS

Buzz Kill

More Bad News for Bumblebees

Western Megadrought Surge Continues

courtney smith/Unsplash.com

A megadrought is a dry spell that lasts for more than 20 years, and the Southwestern U.S. endured the worst occurrence since at least 800 A.D. in the period from 2000 to 2021.

So says research based on evidence embedded in tree rings from 1,600 sites in the North American West published in the journal Nature Climate Change. University of California-Los Angeles climate scientist and lead author Park Williams says, “The results are really concerning, because it’s showing that the drought conditions we are facing now are substantially worse because of climate change ... but there is quite a bit of room for drought conditions to get worse.”

Temperatures in the Southwest have averaged 1.6 degrees higher since 2000, and the megadrought has depleted California’s reservoirs, shrunken the Utah Great Salt Lake to record lows and fueled destructive wildfires. University of Michigan climate scientist Julie Cole, not involved in the research, says it shows how temperature can make more of a difference than precipitation alone when it comes to prolonging a drought. “The air is basically more capable of pulling the water out of the soil, out of vegetation, out of crops, out of forests, and it makes for drought conditions to be much more extreme.” Unless climate change is mitigated, there is no end in sight.

A joint Emory University and University of Washington study published in Proceedings of the Royal Society B indicates that streptomycin, an antibiotic sprayed on orchard crops to combat bacterial diseases, slows the cognition of bumblebees and reduces their foraging efficiency. Laura Avila, first author of the paper and a postdoctoral fellow in the Emory Department of Biology, states, “No one has examined the potential impacts on pollinators of broadcast spraying of antibiotics in agriculture despite their widespread use.”

The researchers think that the negative impact of streptomycin on bumblebees may be due to the disruption of the insects’ microbiome. In lab experiments with managed bumblebees (Bombus impatiens) to test the effects of an upper-limit dietary exposure to streptomycin, half of the bees were fed sugar water to simulate nectar. The remaining bees were fed sucrose dosed with streptomycin. After two days on this diet, the bees fed streptomycin displayed a marked decrease in short-term memory and foraging ability. The scientists note the timing of antibiotic application, the amount applied and possible alternatives to the use of an antibiotic may be potential mitigation methods if research verifies the harmful impacts on bumblebees of agricultural spraying with streptomycin. justin/AdobeStock.com

Crispy Critters

Sky High

photo courtesy of Sky Sales Power

Wind Energy Goes Airborne

12

South Jersey Edition

Massive wind turbines to generate renewable energy are appearing all over the world, but they can be expensive or impossible to install in remote locations and deep waters. A growing complement is the use of huge, specialized kites at an altitude of up to a half-mile, where wind currents are the strongest. Proponents say the solution is ideal for isolated locations.

In Mauritius, an island nation off the coast of Africa, a gigantic sail is programmed to make figure-eights overhead and create enough electricity to power up to 50 homes. The International Energy Association predicts wind energy to increase 11-fold by 2050, with wind and solar combined accounting for 70 percent of the Earth’s electricity demands.

In some places, land for wind farms is scarce, and it takes roughly 71 acres to generate a megawatt compared to 12 acres for a fossil fuel plant. Cristina Archer, director of the Center for Research in Wind at the University of Delaware, notes, “The first farms are in the best spots, and the best spots are limited.” Airborne options range from soft wings to complex, rigid designs that carry turbines and generators on board and shuttle electricity down a tether.

Wind farms hosting hundreds of kites could be tethered to barges in deep water far offshore.

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In-house programs:

• Wholistic Massage Therapy Certificate • Reflexology • Yoga Teacher Training 200 and 300 Hour Programs • Herbal Medicine and Aromatherapy Programs Affiliated with Camden LOURDES County College: Institute of Wholistic Studies • Associate Degree in Applied Science in Massage Therapy • Massage Therapy Certificate of Achievement

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May 2022

13

ECO TIP

DIY Salt Scrub

with Himalayan Salt and Essential Oils 84 trace minerals and nutrients. Grapeseed oil, which can be found at natural grocery stores, is a good carrier oil for a scrub because it is extremely nourishing. Adding both almond and jojoba oils, and vitamin E into the mixture increases the scrub’s moisturizing effect, making it especially good for dry skin.

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Essential oils add fragrance and healing qualities to the scrub, and they can include such variations as:

A sea salt scrub is an easy and inexpensive way to maintain a glowing complexion.

Salt scrubs work hard to exfoliate and remove dry skin from the surface, reduce the appearance of wrinkles and pores, and improve the overall tone. Exfoliating scrubs are good for the entire body, especially dry areas like feet and hands. They are easy to make because they are a simple combination of salt and oil.

In addition to standard sea salt, adding Himalayan pink salt to a scrub recipe adds an extra boost of health because it contains

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Margarita salt scrub: 12 drops lime essential oil, 8 drops orange essential oil Rose salt scrub: 15 drops rose essential oil, sprinkle with dried rose petals Citrus burst salt scrub: 5 drops orange essential oil, 10 drops grapefruit essential oil Lavender vanilla salt scrub: 15 drops lavender essential oil, 5 drops vanilla essential oil DIY SALT SCRUB RECIPE 1 cup finely ground sea salt ½ cup Himalayan pink salt 4 Tbsp grapeseed oil 3 Tbsp almond oil 1 Tbsp jojoba oil 10 drops vitamin E 15-20 drops essential oil

al Nutrition ling Counsel

sical

Metaphy

Put sea salt and Himalayan salt into a mixing bowl. Add in grapeseed oil, almond oil, jojoba oil and vitamin E. Add the essential oils last, right on top of the other oils.

Mix until all of the salt is coated with oil. It should not be swimming in oil, just coated.

Store in a glass or metal container. This recipe fills a single, pint- sized Mason jar or two half-pint jars.

Because this salt scrub recipe does not contain any water, it will last up to six months. Make sure to keep it sealed in a jar with a lid to ensure it stays fresh and free of contaminants. If it is kept in the shower, store the scrub away from the water stream.

For more healthy DIY recipes, along with natural skincare and eco-friendly home and garden ideas, visit EcoLivingMama.com.

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May 2022

15

Resilient Mothering How Moms Are Forging Ahead in a Changing World

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by Carrie Jackson

Two years after “coronavirus” became a household word, the pandemic continues to affect every aspect of our lives. Mothers, in particular, have learned to reimagine what it means to be a parent, employee, partner and friend, while still finding time for themselves. According to the Kaiser Family Foundation, almost 70 percent of mothers say that worry and stress from the pandemic have damaged their mental health.

While social distancing, quarantining, remote learning and masking quickly became a new and often unwelcome normal, positive shifts have also been developing. Already resilient mothers are exploring how to adapt to an ever-changing situation and learning when to hold on and when to let go. They are discovering new ways to be available for their children’s mental health, maintain their jobs, stay connected with other moms and prioritize self-care.

Shae Marcus, publisher of Natural Awakenings South Jersey (NASouthJersey.com), says that the pandemic has brought a number of unforeseen silver linings. As a single mother of two 16

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young children, she has been in a constant state of transition the last two years and is starting to achieve greater balance. “Like most other mothers, my life before the pandemic was nonstop. I was getting by, and at the same time comparing myself to other parents. The world had to slow down so I could catch up, and I’ve been forced to stop, breathe and take it in stride,” she says.

Marcus shares a common concern, that the isolation has affected her kids’ development. “I worry that the lack of social integration over the past two years will have a lasting impact on my children. My son, who is now in third grade, was in kindergarten the last time he had a full year in a ‘normal’ school setting.

That’s a lot to miss out on. While he is academically on track, I’m concerned about him being mature enough. Having sports and other extracurricular activities starting back now is helping to get them integrated again, and I’m able to fully appreciate going to an outdoor spring football game that wasn’t able to happen for so long,” she says.

Marcus has discovered that working from home has had ad-

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vantages. “Now, I can do a load of laundry in-between meetings, go to the grocery store when I would have been commuting and be more present when my kids are home. Since I’m not worried about rushing out the door, we have time to talk during breakfast, and I’m able to accompany them to the bus stop. Afterwards, I take 10 minutes for myself to walk around the block and gather my thoughts for the day,” she explains.

REORDERING PRIORITIES Seventy-one percent of mothers describe being a working mom during the pandemic as very challenging, according to research done by the global consultancy group APCO Impact. As president of Families and Work Institute (FamiliesAndWork.org), a New York-based research nonprofit, Ellen Galinsky has seen employers grant access to a wider variety of benefits that fit their employees’ individual and family needs. “The pandemic, coupled with racial reckoning, has made many of us rethink our priorities.

It now is becoming clear that the world that seemed relatively normal before wasn’t working. Mothers and fathers were thrust on the front lines of schooling and saw firsthand how different teaching and parenting are,” Galinsky notes.

An estimated 82 percent of employers plan to allow their employees to keep working remotely after the pandemic, reports a survey by human resources consultancy Mercer, but that turnaround is just a first step, says Galinsky. “Studies show that having workplace flexibility procedures in place is a floor, but how employers treat you when you need that flexibility matters the most. The pandemic made us all experience collective and multiple losses together and brought some difficult issues to light,” she explains.

In juggling work and life duties, Galinsky shies away from the word “balance”, which suggests that time and energy needs to be split evenly. “Work and home lives are deeply intermin-

gled, and often when one is in sync, the other will follow,” she says. “It’s important for mothers to set realistic expectations for themselves and let go of the notion that they’re not doing a good job, their kids have to be perfect or they don’t have time to take care of themselves. Children will absorb what they see, so being mindful in your words and actions around work will have an impact on them. If you have a stressful meeting and bring that home with you, the energy in the house will change. It’s okay to tell the kids that you’re upset at your boss and are going to call a friend and talk or go for a walk; let them know it’s not their fault and that parents get stressed, too.”

STRESS SURVIVAL SKILLS The pandemic also put many mothers in a chronic state of hypervigilance, because they not only had to manage their own anxiety, but also help kids manage their experiences. A University of Rochester study of 153 mothers of toddlers found that ongoing strains can disrupt the body’s natural stress response, making it more difficult to respond with patience and sensitivity to a child’s needs.

Elizabeth Cohen, a clinical psychologist and director of the Center for CBT (cognitive behavioral therapy) in New York City (CenterForCBTInNYC.com), says that a shock to the nervous system can only be released with the acknowledgement that the trauma is being experienced in the first place. “Having an understanding of how you’re responding to this stress and uncertainty is key to moving through it. Even going back to the office after so long may trigger a panic attack if the trauma of the past two years isn’t addressed,” she says. “Mothers need to practice compassionate awareness for themselves and what they’ve gone through. They need to be seen, heard and witnessed in the same way their children are.”

Cohen advises that while part of a mother’s job is to make kids feel emotionally safe, it’s not as effective if they are themselves

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17

SELF-CARE FOR STRESSED-OUT MOMS For mothers trying to juggle it all, making their own mental health a priority is key.

Here are some practical ways busy moms can incorporate their overall wellness into a daily routine.

Set Up Self-Care: Sneaking in breaks throughout the day can have a positive cumulative effect. Follow a guided meditation while waiting for soccer practice, use essential oils in the car, keep a favorite lotion next to the bed or savor a favorite nourishing snack.

Cultivate a Network: Nurturing relationships with supportive peers can provide emotional and social support. Meet a friend for a morning coffee or afternoon walk, join a book club, host a potluck with other mothers or volunteer with a community group.

Prioritize Therapy: The right therapist can provide an unbiased and supportive perspective and help process new and lingering issues. Find a practitioner that understands a mom’s unique needs and a modality that resonates with us. Traditional talk therapy works well for some, but be open to exploring other forms, such as movement therapy or art therapy.

Keep Communication Open: Modeling and encouraging dialogue gives kids a safe space to practice sharing and lets everyone feel valued. Find time during car rides, at the dinner table or before bed to check in with the family and share each other’s thoughts.

Take a Class: Learning a new skill can spark creativity and help build a social network. Try a pottery workshop, join a dance club, take a photography class or study a foreign language just for fun.

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depleted. She recommends adopting simple, actionable practices throughout the day to help restore and reset the mind and body, suggesting, “Put some Epsom salt in the bottom of the tub and allow your feet to soak for a few minutes during a shower. Before brushing your teeth, take three deep breaths and pay attention to where you might be feeling tension in your body. Keep a gratitude journal handy to reflect and record your observations and interactions.”

She advises us to remember that we have all had different experiences of this trauma, and nobody is the same as they were in 2019. “It’s okay to tell a friend, ‘I’m excited to see you and also, I’m uncomfortable not wearing a mask.’ We’ve also had to be more selective about who we spend time with, and that has allowed us to foster more nurturing relationships,” she says. “Be more discerning about who you spend time with, instead of saying yes to every invitation to get coffee. It’s okay to do less, and making authentic decisions in the moment will help you truly feel aligned with your thoughts and actions.”

JOINT HEALING Claire Zulkey, a Chicago-based writer and mother of two young boys, has found creative ways to stay connected with other mothers and not feel so isolated. She pens a newsletter, Evil Witches (EvilWitches. substack.com), which gives her a platform to share stories of everyday motherhood triumphs and concerns. Topics have included perimenopause, end-of-life options for the family pet, finding the best hand lotion and other subjects that mothers in her circle think about.

She also maintains a Facebook group of 100-plus mothers, providing a safe place for members to commiserate and support each other. “The group has allowed me to really get to know mothers in a more intimate way, truly understand what they’re going through and appreciate how much they care about their kids,” says Zulkey.

She made a personal decision to stop drinking a few months into the pandemic, a lifestyle choice that she has maintained

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for the past year. “While I was not an alcoholic, there were too many times when I would wake up with a hangover or get into a tipsy argument with my husband. I quickly learned to appreciate how much easier parenting is when I’m in a stable mood, and the entire household has benefited, especially during the pandemic, when we were in such close quarters,” she says.

For all of us, moving forward after two years of collective grief, loss and uncertainty will undoubtedly present new unforeseen challenges, yet maintaining a sense of perspective can help if things start to feel overwhelming. “At the start of the pandemic, I started to feel sorry for myself, but soon I realized that I actually was so much better off than a lot of people.

Once I oriented myself with that reality, it was easier for me to move on with a sense of gratitude and desire to help others,” says Zulkey.

Carrie Jackson is an Evanston, IL-based freelance writer and frequent contributor to Natural Awakenings magazine. Connect at CarrieJacksonWrites.com.

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May 2022

19

CONSCIOUS EATING

Intermittent Fasting Basics HOW TO IMPROVE HEALTH BY EATING LESS OFTEN

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by Sheila Julson

Fasting has been part of religious and cultural practices since ancient times, but now it is entering into everyday American eating habits. Intermittent fasting (IF), which involves restraining from eating for periods ranging from hours to days, was the most popular dietary strategy among Americans in 2020, outpacing low-fat keto diets and “clean eating”, reports the International Food Information Council. About 10 percent of survey respondents reported that they were following IF diet procedures, usually for weight loss and better health.

“Intermittent fasting is a lifestyle,” says Jerron Hill, an anesthesiologist, in Plano, Texas, who has practiced it for two years and found himself with more energy. “Many metabolic syndromes and diseases can be avoided by making IF a way of life.”

Research on the health benefits of IF is ongoing, but Hill says that advantages include stabilized blood sugar levels, because insulin levels rise after eating meals. “In a fasted state, insulin 20

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levels fall, blood sugar stabilizes and fat stores can be utilized as a source of energy,” he says. Other benefits he cites include lowered blood pressure, decreased low-density lipoprotein, or “bad” LDL cholesterol, and lower triglycerides There are several IF methods. The 16/8 method is most popular and involves fasting for 16 hours and eating within an eight-hour window each day. The 5:2 plan is for those that would rather fast twice a week and eat regularly the other five days. Another method known as OMAD involves eating one meal a day. While most IF models do not restrict specific foods, they encourage the consumption of nourishing, satiating, whole foods. Snacking is discouraged.

Women’s Fasting Needs Differ “In the United States, 90 percent of Americans are metabolically unhealthy. Fasting is one of many strategies that can help people improve their metabolic health. That translates to being a healthy

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weight and having balanced hormones,” says Cynthia Thurlow, a nurse practitioner in Washington, D.C., and founder of the Everyday Wellness Project, an online subscription plan. Her new book, Intermittent Fasting Transformation, integrates IF with women’s hormonal needs during every stage of life.

“Women need to fast differently,” Thurlow emphasizes. “A woman in peak childbearing years under age 35 has to account and fast for her menstrual cycle, meaning her body is much more sensitive to macronutrient depletion or changes than a menopausal woman. Younger women need to limit fasting if they are already lean. They need to avoid fasting five to seven days prior to their menstrual cycle and remain attuned to messages their bodies send them in response to sleep, stress, nutrition and exercise.”

In general, once women reach menopause, they experience less hormonal fluctuation and thus more flexibility to fast on a daily basis, she says, although they, too, should keep an eye on their experiences with sleep, stress, nutrition and exercise.

Planning for Success The word “fasting” often conjures up thoughts of hunger and starvation, but proper planning will leave us full and satisfied while practicing IF. “When you’re eating a balanced diet and not necessarily following a particular fad or specific type of diet, you can enjoy nourishing meals without restrictions and still practice IF,” says lifestyle coach Laura Fuentes, of Madisonville, Louisiana, author of the e-book Intermittent Fasting for Women.

Fuentes recommends starting with the 16/8 model, because approximately half of the 16-hour fasting time is spent sleeping.

“There’s also downtime in the evening while you’re preparing to sleep. In the morning, most of us are getting ready for work or getting kids off to school, and we don’t eat right away. Those hours are generally not focused on food.”

When it’s time to eat, fasts should be broken with satiating, nutritious food, not a light snack. The first meal of the day should be nutritious, with protein and healthy fats. Breaking a fast with just an apple, or carrots and hummus, will lead to hunger and eventual snacking.

A common misnomer is that we must eat ketogenic or lowcarb diets while practicing IF. While carbs need to be considered, Thurlow emphasizes eating nutrient-dense, whole foods and fewer processed foods, whether they are part of keto, paleo, omnivore or vegetarian diets.

Some people practice “clean” fasting by consuming only water, black tea or other calorie-free beverages during the fasting time. Others prefer “dirty” fasting and might consume a handful of grapes, walnuts or other foods or beverages containing less than 50 calories during the fast. “I like patients to understand the value of a clean fast,” Thurlow says. “People might think 50 calories doesn’t count, but that is food, and that does break a fast.”

Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country.

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May 2022

21

MEDITERRANEAN CHICKEN FARRO BOWLS

Tzatziki Sauce 1 cucumber 1 garlic clove 1 cup plain yogurt ½ tsp salt ½ tsp lemon juice ¼ tsp dried dill

Rinse and drain farro, then place it in a pot with salt and enough water to cover.

Bring to a boil; reduce heat to medium-low and simmer for 30 minutes. Drain any excess water.

photo courtesy of Laura Fuentes

½ red onion, sliced 1 cup tzatziki sauce, purchased ready-made or prepared from the following recipe ½ cup crumbled feta cheese Lemon wedges, for serving Fresh dill and parsley for garnish (optional)

2 medium sweet potatoes, cubed 1 red bell pepper, sliced into strips Olive oil ½ tsp salt ½ tsp garlic powder Black pepper to taste 6 cups arugula, baby spinach or green blend 4 strips bacon, cooked and coarsely chopped 4 eggs 1 avocado, peeled and sliced Preheat the oven to 400° F and line a large baking sheet with parchment paper. Place the sweet potato and bell pepper onto the baking sheet, drizzle with 1 tablespoon olive oil and season with salt, garlic powder and black pepper. Toss to combine.

Bake for 20 to 25 minutes or until the sweet potatoes are tender when poked with a fork. Remove from oven and set aside.

In a gallon-size zip bag, combine chicken breasts, olive oil, lemon Spray a non-stick pan and cook eggs sunny side-up over zest, lemon medium heat. Assemble the salads by placing a large handful juice, garlic, of greens in each bowl and topping with roasted veggies, fried oregano, salt egg, bacon pieces and avocado slices. and pepper.

Marinate for Recipe courtesy of Laura Fuentes. four hours or overnight. In a large skillet, heat olive oil over medium-high heat, add the chicken breasts into the skillet and cook for 7 minutes, flip and continue to cook for another 5 to 7 minutes until the internal temperature has reached 165° F. Discard marinade. Remove chicken from pan and wait 5 minutes before slicing.

To assemble the bowls, place a bed of farro at the bottom of the bowl. Top with sliced chicken, tomatoes, cucumber, olives, red onion, tzatziki sauce and feta cheese. Sprinkle with parsley and dill and serve with lemon wedges.

Tzatziki sauce: Line a large bowl with a mesh strainer, place a paper towel into the strainer. Use a grater to grate the cucumber and garlic clove. Transfer to the strainer to remove the excess moisture. In a medium bowl, combine the shredded cucumber, garlic, yogurt, salt, lemon juice and dill. Stir to combine and refrigerate for an hour before serving.

Recipe courtesy of Laura Fuentes.

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photo courtesy of Laura Fuentes

1 cup cooked farro 3 cups water or stock ½ tsp salt 1 lb boneless, skinless chicken breasts (2 large breasts) 3 Tbsp olive oil Zest of 1 lemon 2 Tbsp lemon juice 2 cloves garlic, grated 1 tsp dried oregano ½ tsp kosher salt ¼ tsp black pepper 1 Tbsp olive oil 1 pint cherry tomatoes, halved 2 cups chopped cucumber 1 cup kalamata olives, pitted and sliced

HEALTHY BREAKFAST SALAD

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23

FIT BODY

Staying Hydrated

IT’S NOT JUST ABOUT DRINKING WATER

by Sandra Yeyati

Maintaining proper hydration is one of the most important measures we can take to benefit our health. “The human body is made up of 55 to 75 percent water, and proper fluid levels are essential for many important body functions, including nutrient and oxygen transportation, temperature regulation, blood pressure stabilization, removal of waste from the body and muscle repair,” says Josh Axe, a Nashville-based clinical nutritionist and doctor of chiropractic and natural medicine. “Drinking enough water allows for healthy digestion and detoxification, supports hunger control and improves the appearance of your skin, eyes and hair.”

Throughout the day, our bodies expend liquid to perform these vital functions. “Dehydration occurs when you lose more bodily fluids than you consume,” says Axe, the author of Ancient Remedies and founder of DrAxe.com. “Your body needs water and electrolytes replenished, otherwise you’ll experience symptoms such as dry mouth, thirst, muscle weakness and spasms, headache, dizziness, nausea and fatigue.”

“How we live today is why we’re so much more dehydrated than we were 30 to 50 years ago,” says Dana Cohen, a New York City integrative medicine physician and co-author of Quench. “Air conditioning and heating are so drying. Electronics, prescription drugs, processed foods, fluorescent lighting—all these things coming at us and affecting our cells—are sucking the hydration out of our environments and out of us.”

According to Cohen—the risks of day-in-day-out, low-grade dehydration—the kind most of us experience—include constipation, joint pain, stiffness, brain fog and cognition problems. “There’s some evidence that it is also a risk factor for diabetes, Alzheimer’s and certain cancers like colon and kidney cancers,” she adds.

Optimum hydration is more nuanced than simply drinking eight to 10 eightounce glasses of water a day. It depends on our body size, age, diet and level of physical activity or exposure to hot temperatures, Axe says. He recommends more fluids for women that are pregnant or breastfeeding, teenagers that are developing quickly and people on medications like antibiotics, diuretics, hormone pills, blood pressure medications and cancer treatments.

Cohen points to a few reliable 24

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How to Hydrate

attle, this gel water, which has different properties from regular H2O, is believed to store energy like a battery. Getting more of this structured water by eating plants should be your goal, so your body and your cells are better hydrated.”

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Best Fluids to Drink

markers: “We’re meant to urinate every two to three hours throughout the day, and you want the color of your urine to be strong, but not too orange or too brown, which indicates dehydration, and not crystal-clear, because you could be over-hydrating.”

In her book Quench, Cohen delineates a five-day plan to optimize hydration.

Start every day with a big glass of water, which can include a squeeze of lemon and a pinch of real salt (pink or sea salt, not processed table salt).

Drink a glass of water before every meal. “For people who are trying to lose weight, a few published studies suggest that this will help them lose five additional pounds over a three-month period when dieting,” she says.

When feeling hungry, drink a glass of water. We often mistake hunger for thirst.

Consume one or two green smoothies a day made with a blend of greens, water and added ingredients to taste. This will incorporate a healthy amount of daily fiber, which helps to absorb and hold on to water.

Add what Cohen calls “micro-movements” throughout the day, such as nodding the head up and down, rotating the wrists and ankles, scrunching fingers and toes or twisting the torso. “These little movements help to move fluid throughout the body and lubricate joints,” she explains.

celery, cucumber, kiwi, citrus fruits, carrots, bell peppers, berries, lettuce, avocado, zucchini and tomatoes.

Cohen recommends one to two tablespoons of chia seeds mixed into a liquid every day. “They’re incredibly hydrating. If you soak chia seeds in water, they form this gel-like structure on them. Thanks to some fascinating research by Dr. Gerald Pollack from the University of Washington, in Se-

“The best option is purified water that goes through a filtering process to remove chemical pollutants, bacteria, fungi and algae, but still has beneficial minerals,” Axe says. Both Axe and Cohen recommend the Environmental Working Group’s water filter guide (ewg.org) to find the best at-home system for every budget, as well as its database that lists the safety of tap water in each U.S. zip code.

“The research shows that under four cups of coffee a day is not a diuretic, so it does contribute to your hydration; anything above four cups starts to become a diuretic and goes against you,” Cohen notes, adding that herbal teas are always a great hydrating option with added medicinal properties.

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

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May 2022

25

HEALTHY KIDS

The Blended Family

TIPS FOR CREATING A SUCCESSFUL STEPFAMILY

by Ronica O’Hara

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The Brady Bunch aside, blended families seldom look like TV sitcoms. They often come with a cast of characters—freshly remarried parents, a number of kids and step-kids, up to four sets of relatives and exes in the wings—all with their own needs, hopes and issues. One in six children today lives in a blended family, so the stakes are high for their well-being, and yet, understandably, two out of three blended marriages fail.

They don’t have to, says Kimberly King, a children’s book author in Fairfield, Connecticut, who was raised in blended families and as a parent, now has her own blended batch of kids. “Blended families work when parents plan for challenges, have space for disagreements and have an incredible amount of patience and love. But they are not for the faint of heart!" she says.

Therapists and blended-family veterans offer advice for those on this important journey:

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Go slow and steady. It can take two to four years for a blended family to adjust to living together, counsels the American Psychological Association. The process can be particularly hard for youngsters from 10 to 14. “Don’t pressure the children.

If they don’t want to call you Mom or Dad, don’t take it personally. They have their own biological parent whom they love, and they didn’t ask for their parents to get divorced. Stay positive and realize that time itself is an important factor,” counsels Rabbi Shlomo Slatkin, a licensed clinical professional counselor, in Baltimore, and founder, with his wife, Rivka, of TheMarriageRestorationProject.com.

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Determine discipline roles. “My husband and I thought we were total failures because we couldn’t agree on how to parent his son.

To save our marriage, we agreed that I would ‘resign’ as the boy’s mother and allow my husband free rein to parent as he saw fit,” recalls Nancy Landrum, a relationship coach in Murrieta, California, and author of Stepping TwoGether: Building a Strong Stepfamily.

Studies show that blended families work best when each parent disciplines his or her own child, while the stepparent works to develop affectionate bonds with their stepchild and serves as the child’s sounding board, particularly in the beginning. “One of the worst things you can do as a stepparent is talk negatively about your stepchild to the bio-parent. Nothing will strain a relationship more quickly,” says King.

Keep an eye out for turning points. In a classic 1999 study in the Journal of Social and Personal Relationships, University of Iowa researchers reported on factors they called “turning points” that can knit a blended family together. These include celebrating holidays and special events together, perhaps by creating new rituals; spending quality time together, even doing such ordinary things as shopping or watching a football game, either as a family or as a parent-stepchild activity; and pulling together over a family crisis. On the other hand, unresolved conflict among parents and children drives families apart.

“The best thing my dad did to blend our post-divorce, new family was take us on a four-day hike to Mount Washington,” recalls King. “We hiked, talked, helped each other, suffered, whined, got wet, struggled, laughed, slipped, learned campfire songs, slept in bunks and found a new respect for teamwork, nature, overcoming adversity, and our stepmother!”

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Give talking a chance. Over shared meals, board games, nature hikes and everyday activities, stepfamilies can build bonds with each other. Having regular meetings to hash out problems also strengthens a new family unit. King’s family uses the summer camp strategy of the talking stick. “When you have the talking stick, it is your turn to talk and everyone else has to pay attention and listen. No interruptions,” she says. They also keep a family journal in which kids can write out their problems, enabling parents to respond in writing or conversation.

Don’t give up. “For me, the time I knew it was going to work forever was actually directly after one of our lowest points,” says Brooke Carlock Lobaugh, of Lititz, Pennsylvania, a teacher and creator of TheBlendedMess.com, an online resource for stepfamilies. “We had separated, and we just both really missed each other and missed the family, and we realized that the kids would eventually get older and our problems would lessen, and that we needed to choose each other, over and over again. I realized that if our separation led to another divorce, I would either be alone or find someone new with a new set of problems, and I wanted to fix the problems with the person I loved. We haven’t looked back since.”

Health and wellness writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com.

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Preconception Planning for a Healthy Pregnancy, Baby and Grandbabies Many of us have probably wondered why we plan so long for our wedding, but not for preparing for pregnancy. It might be because we know that if we put in the time to plan the music, flowers and colors that it will actually change the outcome rather than choosing blindly and hoping that the colors match.

It might be that we don’t think we have any control when it comes to conception and pregnancy, but the empowering part is that we actually do.

We do have influence on the health process and outcomes in our lives including the lives of our future children. There are modifiable factors that can affect fertility, pregnancy and the trajectory of health of our offspring for generations.

Pregnancy complications like high blood pressure, pre-eclampsia and gestational diabetes are all influenced by lifestyle factors as well as pregnancy outcomes such as preterm birth and birth weight.

The health of the child including risk for asthma, allergies, diabetes, obesity and even childhood cancer can even be influenced by factors of preconception—which then may in turn influence which genes are turned on and inherited to your grandchildren.

This is exciting to realize that the things we do now can improve fertility, pregnancy and the health of our future families.

It is not just women; men’s health and sperm quality also play an important role. Both the DNA from the sperm and egg carry memories. Depending on the environment, certain genes can be encoded to be turned off or turned on. Stressors and toxins and nutritional deficiencies can turn on genes that increase risk for metabolic syndrome, nonalcoholic fatty liver disease and maybe 28

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other neurological disorders.

The good news is that a healthy diet and lifestyle can reverse this and turn them back off again. The switches don’t take long to turn. DNA can be switched on and off in as little as one day, usually with measurable changes within a few weeks. Because the full maturation process of a sperm and an egg is close to 90 days, it is usually recommended to start this planning process three months prior to conceiving.

Fortunately, most of these aspects are not just good for our fertility, they are good for our overall health. n Eating style – There may not be a one-size-fits-all approach to eating. However, a good place to start is a Mediterranean-style diet that is based on lots of rainbow-colored vegetables and fruits, includes plenty of fiber and avoids processed foods and sugar. Take a prenatal vitamin with a source of folate (preferable over folic acid). Also, make sure to get enough iron, vitamin D, B12, magnesium and choline. n Relaxation and stress management – Practicing relaxation techniques has been shown to improve maternal emotional well-being, lower both hospitalization and cesarian rates, and reduce the risk of complications after pregnancy as well as improved infant behavior and health. Try tai chi, yoga, aroma therapy, mediation or guided imagery. Also, men who practiced yoga prior to conception were found to have improved sperm DNA quality. n

Sleep – Focus on duration and quality and manage sleep

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by Julia Snyder

apnea or other sleep disorders if needed.

Make enough time for sleep, sleep in the dark and get electronics out of the bedroom as much as possible. n Exercise – Get up and get moving, Yoga, brisk walking or swimming work well.

Just don’t overdo it; vigorous exercise can be associated with subfertility.

Now Enrolling

n Decrease toxin exposure – Stop smoking, minimize or eliminate alcohol and try to eat organic when possible. Also avoid heating your food in plastic, clean up your skin care and cleaning supplies, filter your water and avoid chemical lubricants. n Growth mindset/Connection/Spirituality – All of these help to improve our well-being and decreasing stress and fear states in our bodies. Work with being more flexible, reframing your challenges so that you can feel more hopeful. Involve loved ones and or calling on a higher power.

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HEALING WAYS

Fending Off Fibroids

NATURAL APPROACHES OFFER RELIEF

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by Marlaina Donato

Optimal reproductive health is key to our vitality, which is why living with uterine fibroids can be debilitating. Studies indicate that as many as 80 percent of American women develop these non-cancerous growths during their childbearing years. Oftentimes, the condition is free of symptoms, but an estimated 26 million women currently suffer from associated effects like chronic pelvic and back pain, frequent urination, excessive menstrual bleeding and a swollen abdomen. Also called myomas, fibroids can often be a hidden cause of infertility, even in asymptomatic cases.

Asian women have a lower incidence of fibroids, while African American women are two to three times more likely to develop them than white women, particularly at a younger age. Genetics, obesity, estrogen-promoting foods and environmental toxins can fuel the fire of this condition, but a tailored, natural approach can minimize symptoms and for some, ward off the need for invasive surgery.

HAPPIER HORMONES THROUGH DIET While there is no definitively known cause of fibroids, the most accepted theory is a disruption in the ratio between estrogen and progesterone. Italian researchers that examined data from 1990 to 2020 reported in the International Journal of Environmental Research and Public Health last year that diets deficient in fresh fruits, green vegetables and vitamin D increase the risk for the onset and formation of uterine fibroids.

“I do believe prevention is important by avoiding the use of toxic cosmetics and cookware with chemical components, and by choosing lower-inflammatory foods,” says Crystal Fedele, a doctor of Chinese medicine who treats patients with acupuncture and 30

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Chinese herbs at her clinic, Holistic Women and Families Natural Health Center, in Port Orange, Florida.

Conventionally farmed produce and farm-raised fish are treated with environmental estrogens to stimulate growth, which in turn contribute to estrogen dominance and an increased risk of fibroids in women that consume such foods. “It’s important to eliminate dairy and meat raised with synthetic hormones that can act like estrogen in the body,” advises Alisa Vitti, a New York City-based women’s hormone expert and author of In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life. “While no diet can guarantee fibroid prevention, altering the food you eat may help slow fibroid growth. When it comes to food, your first step is to remove inflammatory foods.”

Vitti recommends opting for fiber-rich whole grains that aid in the elimination of

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excess estrogen, as well as nixing gluten and all dairy products unless they are made from organic goat or sheep milk. “High insulin levels from white, starchy stuff—which acts like sugar in the body—is a factor in making fibroids grow,” she says.

Cruciferous vegetables like broccoli, kale and bok choy are allies in the fight against fibroids by boosting detoxifying enzymes in the liver. Regular servings of sweet potatoes, carrots, apricots, pumpkin, spinach and other carotene-rich foods are also valuable.

ANCIENT HEALING MODALITIES Traditional Chinese Medicine offers promising benefits, but when using recommended herbs, it’s important to seek out qualified practitioners rather than self-treat, advises Fedele. “In Chinese medicine, each case is individual, so herbal formulations are often constructed to treat the whole health of the person and modified as we see improvements,” she says. “We also use a lot of supplements that can help regulate hormones—DIM (diindolylmethane) and broccoli seed extract being two that are commonly used for estrogen-related disorders.” Fedele also recommends acupuncture, but says it is most effective when combined with herbals, supplements and dietary therapies.

Susannah Neal, a licensed acupuncturist in Iowa City, Iowa, concurs, saying, “Chinese medicine is highly effective for rebalancing the flow or energy and breaking up old patterns of imbalances.” Neal, certified in the Arvigo Techniques of Maya Abdominal Therapy, attests to this gentle modality designed to invigorate the circulatory, lymphatic and nervous systems of the digestive and reproductive organs. “Fibroids may be a result of impaired blood flow in the uterus, and while many styles of massage use techniques to improve circulation, these techniques focus specifically

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Garlic

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Green tea

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on the reproductive and pelvic organs,” she says.

According to Neal, one benefit of the Arvigo technique is regulation of the menstrual cycle. When applied regularly, the massage may reduce the size and severity of fibroids. In cases of larger, chronic or more severe fibroids, she says that three to six months of treatment or longer may be required, and in some cases will be used only as adjunctive treatment along with therapies prescribed by a medical doctor.

No matter which alternative approach is taken, monitoring progress is key. Fedele says, “I usually suggest six months to a year of trying holistic options under the care of a licensed provider and then at that time re-evaluating the scenario.”

Marlaina Donato is an author and multimedia artist. Connect at WildflowerLady.com.

STRATEGIES TO STAVE OFF FIBROIDS FROM HORMONE EXPERT AND AUTHOR ALISA VITTI: Eat to balance estrogen. Prioritize foods that help modulate and balance estrogen, like flax seeds, beans and whole grains.

Pears and apples are liver-supporting foods that contain lots of fiber, along with a flavonoid named phloretin, which impairs tumor growth. Be mindful of alcohol and caffeine consumption.

Just a couple of glasses of wine significantly raises estrogen levels. Coffee suppresses ovulation, thereby suppressing production of progesterone and increasing the likelihood of estrogen dominance. Organic, unprocessed soy in the form of tempeh and miso can be beneficial, with an anti-estrogenic effect on the uterus.

Balance the microbiome. The microbiome contains a colony of bacteria that helps metabolize estrogen. When the good and bad bugs in the microbiome are out of balance, the estrobolome can’t do its job efficiently, and estrogen builds up. Another key to building and maintaining a healthy microbiome is supplementing with a high-quality probiotic.

Cut out the chemicals. Many chemical-free options are less expensive than conventional products, especially when bought in bulk. Use baking soda and vinegar to clean around the house.

Refrain from treating the lawn with chemicals. Replace plastic food storage containers with glass and stainless steel options which last a lifetime and don’t leach harmful agents into comestibles.

Opt for a shower curtain made of less-toxic materials than plastic.

FROM ACUPUNCTURIST SUSANNAH NEAL: Fibroids that are smaller than two centimeters will respond more quickly to treatment and may only require the use of one or two modalities, such as monthly, professional, abdominal massage; self-care massage at home; and herbal medicine prescribed by a licensed herbalist for three months. Larger, more chronic and severe fibroids may require multiple modalities and a longer course of treatment in addition to these measures, including weekly acupuncture sessions and dietary recommendations.

Three to six months of treatment may be required. Natural medicine understands and respects that each person’s ability and time required to heal is complex and must be individualized.

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Balancing Our Hormones

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by Abbe Lang

Perimenopause and menopause are very natural states and seasons in a woman’s life. As women enter perimenopause, hormone production declines significantly in the ovaries, and the adrenal glands need to pitch in and make up the difference. Our bodies are designed to handle this decline in hormone production by calling in the adrenals as a backup to help us maintain our quality of life.

Hormone imbalances and insufficiencies are now more common than ever. Hormones are our body’s communication system, chemical messengers that deliver information to our cells, turning on and off processes to regulate or control many of our bodily functions. Too much or too little of one hormone will impact all of the others over time. These imbalances can impact our sleep, mood, weight, hair, skin, nails, energy level, sex life, brain function, and even our happiness.

Most women in their 40s and 50s are confused about having estrogen dominance because their estrogen levels are dropping.

Even women with low estrogen can have estrogen dominance if their progesterone is low.

SOLUTIONS FOR ESTROGEN DOMINANCE

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SOLUTIONS FOR TOO LITTLE ESTROGEN • Support the adrenal glands by reducing stress and adding an adrenal supplement • Add more dietary fat • Add Maca to your smoothies or green drinks. It’s a powerful herb that can stimulate the body to produce more estrogen if levels are low.

Progesterone is a peaceful hormone and keeps us sane, calm for sleeping, and in control. The early symptoms of low progesterone include irregular periods, irritability, anxiety, sleep disturbances and brain fog.

SOLUTIONS FOR LOW PROGESTERONE

• Support our gut and liver • Avoid “fake” estrogens found in our environment that contribute to inflammation and weight gain such as plastic water bottles, straws, store receipts, chemicals in cleaning supplies, 32

cosmetics, conventionally raised animal products, soy, dryer sheets, pesticides and tap water.

• Supplement with calcium-D-gluconate, DIM, vitamin B and adequate protein to help with estrogen metabolism and removal. Adding fermented foods and probiotics can help as well.

• Reduce stress • Consider adrenal support as adrenal health and progesterone go hand in hand.

• Using a liposomal GABA supplement can ease anxiety.

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• Supplement with black cohosh and vitex, green tea extract, DIM and calcium D-gluconate for three months. If help is still needed, consider a bio-identical progesterone cream.

TESTOSTERONE Here are six of the more common symptoms of low testosterone in women: • Fatigue • Weight gain and difficulty in losing weight • Decreased interest in sex • Mood swings, depression and anxiety • Hair loss • Low bone density

SOLUTIONS FOR LOW TESTOSTERONE: • Intermittent fasting • High-intensity interval training (HIIT) and resistance training • Eat healthy fats • Liver detox: Our liver is so crucial to testosterone levels.

When hormones are in balance, it is like a beautiful symphony with all of its various instruments playing their part and coming together melodiously in tune. While bioidentical hormones are made in a lab, they have the exact chemical and molecular structure as the hormones your body produces naturally. Our body can’t distinguish between naturally occurring hormones and the bioidentical ones we introduce.

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Use Rainbow-Colored Ruff Collars A small study by the University of Northern British Columbia (UNBC) suggests that when bright, rainbow-colored ruff collars are placed on free-roaming cats, it reduces the number of birds they kill. Birds have excellent color vision, and the flashy collars work as an early warning system of impending stealth attacks. “To the bird, this rainbow color stands out like a sore thumb,” says Ken Otter, chair of the UNBC Department of Ecosystem Science and Management. “It’s the opposite of a hunter’s camo.”

Another study at the UK University of Exeter focused on 219 cats whose owners regularly let them hunt outside. The researchers divided the cats into six groups, including a control group that didn’t change their habits.

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PETS ENJOY

When they’re roaming outdoors, domesticated cats turn into natural-born predators.

According to the American Bird Conservancy, domestic felines are the number one human-caused threat to birds in the U.S., killing an estimated 2.4 billion birds every year.

Cats have contributed to the extinction of 63 species of birds, mammals and reptiles in the wild.

New studies suggest ways to let a cat enjoy the outdoors without endangering winged species.

For 12 weeks, the owners took pictures of every animal their cats brought home and found that collar covers like those used in the Canadian study reduced the numbers of captured birds by 42 percent.

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Feed Them a Fresh Meat Diet The UK researchers found that when cats were fed a high-meat protein, grain-free food, they brought home 36 percent fewer dead birds and other wildlife. Because cats are strict carnivores, a balanced diet rich in fresh animal meat, fed raw or gently cooked (rather than rendered meat or meat meal), meets their nutritional needs and reduces their urge to kill prey animals. A feline family member will do best with a diet that replicates that of captured prey: high in moisture content with excellent-quality meat, moderate amounts of high-quality animal fat and a very low percentage of carbohydrates. This means absolutely no kibble.

Play with a Cat Daily Households in which owners engaged in five to 10 minutes of daily object play with their cats (using, for example, an interactive feather toy like Da Bird) reported a 25 percent decrease in captured prey, according to the UK researchers.

“Cats who are young and still kittenish will play with almost anything. Older cats who’ve been around the block a few times and know how to hunt and play with their toys do tend to get bored more easily,” explains feline behaviorist Marci Koski, Ph.D. “I recommend having a number of different lures and wand toys in your toolbox.”

Avoid Cat Bells or Puzzle Feeders Cat bells have “no discernible effect” on cats’ prey catch, the UK researchers report. Puzzle feeders containing kibble actually increased killed prey by 33 percent, perhaps because of cats’ “inability to easily access food and resulting hunger or frustration,” they write.

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Have Them Hunt Indoors for Food To ease boredom, give a cat opportunities to “hunt” for their food indoors. Try separating his daily portion of food into three to eight small meals, fed throughout the day in a variety of puzzle toys, or indoor hunting feeder mice. Or, hide his food bowls in various locations around the house. Start with one bowl in his usual spot, and then place his food portion into additional bowls in other areas where he is sure to find them. If there is more than one cat, keep the bowls in separate areas of the house.

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Give Cats Safe Outdoor Access For reasons of safety and overall health and longevity, cats should be kept indoors, but with regular supervised access to the outdoors. Training her to walk on a harness and leash can be an ideal way to allow safe, controlled access to the great outdoors. An alternative is a catio (cat patio), which is a safe outdoor enclosure that allows a kitty secure access to the outdoors. The enclosure should be open-air, allowing the cat to feel fresh air and sunlight, but shielded enough to prevent escape or a predator from getting inside. It also keeps birds safe.

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WISE WORDS

Jeffrey Bland on

Rejuvenating Our Immune System

by Sandra Yeyati

Known worldwide as the founder of functional medicine, Jeffrey Bland, Ph.D., began his career as a professor of biochemistry at the University of Puget Sound, in Tacoma, Washington. In the 1980s, he was chosen by Nobel laureate Linus Pauling to serve as director of nutritional research at the Linus Pauling Institute of Science and Medicine. Bland’s expertise and visionary influence helped to popularize science-based nutrition and establish standards for evidence-based formulations, quality ingredient sourcing and ethical manufacturing practices in the natural products industry. Bland is the author of more than 100 peer-reviewed research publications and several bestselling books, most notably The Disease Delusion. His latest project is Big Bold Health, a company designed to transform the way people think about the immune

the environment and isn’t overreacting or under-reacting, while still working as you would like it—to defend us.

system.

Jeffrey Bland, Ph.D.

What is Immuno-Rejuvenation?

Recent discoveries show that exposure to things like a toxin, a serious viral infection or even post-traumatic stress syndrome may create an alarm reaction in our immune system, and the memory of that gets encoded in something called the epigenetic programming of our immune system, becoming a controller of how the immune system functions. This new state of alarm is passed on from immune cell to immune cell, locking the immune system into an imbalanced state that is tipped either towards too much response, which we call inflammation, or too little response, which is immune suppression and increased risk to infection.

A balanced immune system, on the other hand, is resilient and capable of moving forward and backward depending on the exposure that the individual is living through.

We believe we can activate Immuno-Rejuvenation through a process built into our body’s system of renewal called autophagy. Its discovery won a Nobel Prize in medicine and physiology in 2016.

In the immune system, autophagy selectively prunes damaged cells that are carrying bad epigenetic messages, allowing cells that are not predestined to be alarmed to take over, leading to a rejuvenated, balanced immune system that can be more resilient to 36

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There are two parts to our immune system.

One is the adaptive immune system, which produces antibodies that remember what we were exposed to in terms of viruses or bacteria, and can mount a response if we are reinfected. The other, the innate immune system, is the first line of defense, found on our mucosal surfaces like our gastrointestinal tract, our respiratory tract or on our skin. In the last five to 10 years, immunologists have discovered that the innate immune system can be epigenetically retrained to be more in balance through things like time-restricted feeding, regular activity or exercise, predictably getting into REM sleep and the incorporation of plant-derived nutrients called phytochemicals into our diet, which are believed to activate selective autophagy processes. In conjunction with these lifestyle principles, you want to remove exposure to specific chemicals, including agrochemicals, airborne pollutants, heavy metals—things known to increase inflammation.

The innate immune system is cleansed in part through the activity of the lymphatic system, which is circulated by physical motion. If we’re not moving, our lymphatic system becomes sluggish. Many types of physical medicine—massage, acupuncture, manipulation, chiropractic—are ways of activating lymphatic draining. This is a very important additional component for the improvement of our immune function.

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How can we reset our immune system?

At Big Bold Health, we put together resources to take people through an assessment of their own immune system by answering a questionnaire and a host of educational assets including videos, podcasts, blogs, recipes and more. You can access these for free on our website,

Melissa Josselson, ND

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37

GREEN LIVING

EASY CONTAINER GARDENING HOW TO GROW EDIBLES IN POTS AND PLANTERS

freely/AdobeStock.com

by Maya Whitman

Container gardening offers something for everyone, from beginners to seasoned green thumbs. Growing vegetables, flowers and herbs in pots can be cost-effective, inspiring and tailored for any urban balcony or country patio.

The perks of planting in pots include a reduced risk of disease spreading from one crop to another, fewer critters helping themselves to a free lunch, and less weeding and overall work. For urban garden expert Mark Ridsdill Smith, in Newcastle upon Tyne, England, tending to plants has provided a sense of community. “When I lived in London, I knew almost no one on my street after 10 years, but when I started growing food by the front door, I was constantly chatting to passersby as I tended my tomatoes and squash,” says the author of The Vertical Veg Guide to Container Gardening, who also enjoys the practical side of making connections: swapping seeds, gifting produce and exchanging advice.

FERTILE FOUNDATIONS Vegetables like lettuce, tomatoes, peppers, eggplant, squash, radishes and beans are ideal for container gardens, and with a little know-how, other crops like watermelon and muskmelon can also thrive. “Many types of vegetables can be grown in pots if they are large enough to accommodate the root system, even potatoes,” says Lisa Hilgenberg, horticulturist at the Chicago Botanic Garden’s four-acre Regenstein Fruit & Vegetable Garden, in Glencoe, Illinois. Choosing pots with the right size and materials is an investment worth making, she notes. “Peppers and tomatoes prefer terra cotta pots. Many herbs thrive when root-bound and do well in smallish pots or grouped together in shallow bowls. Plants needing to climb can be trained to grow on a trellis placed in a container.”

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Melinda Myers, the Milwaukee-based author of Small Space Gardening and more than 20 gardening books, encourages gardeners to think outside the box. “Repurposing items is another way to add fun and plantable space. I have seen old teapots, coffee makers, washtubs, coolers and more converted into planters.” For the well-meaning, but sometimes absent-minded gardener, she recommends self-watering pots to reduce maintenance. “These containers have a water reservoir you keep filled. Water moves from the reservoir into the soil, so you need to water less often.”

GENERATIONAL NOURISHMENT Using high-quality potting soil is paramount and can be store-bought or made at home for less by combining pH-fostering peat moss, vermiculite and perlite. Plants started from seed are more nourishing for

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both people and the planet.

“Some seeds thrive most when sown directly in the soil, and cilantro is one of them, as are all root vegetables, as well as beans and peas. Other seeds, like tomato and ground cherry, are best started indoors.

Some seeds, like kale and basil, thrive either way,” explains Petra Page-Mann, co-owner of Fruition Seeds, an organic seed company in Naples, New York, that specializes in open-pollinated heirlooms and offers free online tutorials. Seeds can easily be saved for future plantings from crops such as beans, peas, cilantro, dill, sunflower and cosmos. “No one can save seeds better adapted to your garden than you,” she says.

Children are prime candidates for container gardening, especially in cities.

Smith muses, “Children get to smell and feel the whole plant—the extraordinary smell of tomato leaves, the bristles on zucchini—and they love getting their hands into the compost. I’ve witnessed children who rarely eat salad demolish a whole tray of fresh pea shoots in minutes!” For young gardeners, he recommends growing “pea shoots, new potatoes (they love digging them up), herbs like mint (to play with and make drinks and potions), alpine strawberries and sorrel.”

Even gardeners with conventional suburban or country plots may find that container crops come in handy. “For those with plenty of garden space, it is a way to bring the garden to your back or front door,” says Myers. “Keeping pots of herbs and veggies close to the house makes harvesting and using fresh herbs and vegetables easier. I have 11 acres, but still use containers to test new plants and bring the garden to my front and back doors.”

Page-Mann attests to willingness and possibility when she says, “Seeds, again and again, remind me that our imagination is the limit, that regional adaptation is the language of resilience and that we can grow so much more than we think possible.”

Maya Whitman writes about natural health and living a more beautiful life. Connect at Ekstasis28@gmail.com.

POT GARDENING TIPS FROM THE PROS FROM MELINDA MYERS, AUTHOR OF SMALL SPACE GARDENING: Mulch the containers. Covering the soil with an organic mulch like evergreen needles and shredded leaves helps conserve moisture and suppress weeds until the plants cover the soil surface.

Use a slow-release, eco-friendly fertilizer. Incorporate it into pots at planting and if needed, make a second application mid-season. It’s a lot easier than applying a fast-release product every week or two.

Incorporate organic wool pellets into the potting mix to reduce watering up to 25 percent and add air space, nutrients and organic matter to the soil.

Tips on Types of Pots: Terra cotta pots are heavy and tend to dry out faster.

Glazed ceramic pots hold water for long periods and are available in a variety of shapes and colors. Both should be moved indoors for the winter.

Plastic pots come in a variety of colors, are lightweight and can often be left outdoors.

Fiberglass is lightweight, pricey and designed to be left outdoors year-round.

Metal is usually not a problem for northern gardeners and are quite trendy.

For more information on galvanized steel safety, visit Seeds_for_Thought64596. pdf (ucanr.edu).

FROM LISA HILGENBERG, CHICAGO BOTANIC GARDEN HORTICULTURIST: Climbing plants: Growing plants vertically is a great way to save space and add an architectural aesthetic to a container kitchen garden. Select a trellis to accommodate the type of climber. Peas and beans climb using tendrils that grow best around a thin fishing line netting; they won’t stay secure to an iron trellis. Some vining plants need help climbing, so they will need to be tied onto bamboo poles.

Melons: The minimum diameter container is 12 inches for watermelon, provided it’s a smaller stature, bush-type cultivar. Generally, watermelons produce two melons per plant if they are provided with highly fertile, well- drained soils. Muskmelons can be trellised in pots. Apply organic fertilizer three times during the melon plant’s growth: when the vines begin to run, when the first flowers appear and after the first harvest.

FROM AUTHOR MARK RIDSDILL SMITH: Seasonal favorites: Spring: new potatoes, kale, mangetout snow peas (edible pods) Summer: tomatoes, chilies, climbing French beans, Japanese wineberry Fall: arugula, kale, chard, apples

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May 2022

39

INSPIRATION

Mothering the World

by Marlaina Donato community when we pick up trash along a hiking trail, whip up a sweet treat for the local bake sale, invite friends for a potluck supper or offer a helping hand at a local food pantry. The smallest gestures—smiling at a stranger, giving or asking someone for a hug or saying “I’m sorry”—don’t require time, money or effort, yet exemplify spirprostock-studio/AdobeStock.com

itual generosity which is the nucleus of all nurturing.

We also cannot forget ourselves. Too often, we place our most fervent callings last, shuffling our sources of joy to the back of the line because there aren’t enough hours in the day. When we starve our talents and interests, lock down our emotions and neglect our spiritual needs, we become energetically malnourished, and from this All that is brought to fruition has someone behind the scenes tending to its innate po-

famished core, have little from which to

tential. The quality of nurturing permeates both the human and the natural world and

draw. Sometimes we are so invested in

goes much deeper than raising beloved offspring. Whether it be a well-balanced child,

mothering the well-being of others that

a verdant backyard garden or the premiere performance of a symphony, tending to what

we forget to do the same for ourselves. It

we love can yield great things. Equally rewarding, nourishing what we find challenging

is not selfish to tend to our own potential

or uncomfortable can deepen our human experience.

to thrive. It is a beautiful necessity, and we

“Every blade of grass has its angel that bends over it and whispers, ‘Grow, grow,’”

are worth it.

states the Talmud, and we, too, can be angels. Whether or not we are inborn nourishers, every day we have simple opportunities to refine this beautiful impulse. We flex the

Marlaina Donato is a mind-body-spirit

“mother muscle” whenever we acknowledge someone else’s accomplishments, welcome

author, composer and artist. Connect at

a new neighbor or heat a bowl of soup for a loved one after a long day. We can nourish

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SATURDAY, MAY 14

SOUTH JERSEY’S

CALENDAR OF EVENTS

Email Publisher@NASouthJersey.com for guidelines.

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

SUNDAY, MAY 1

Birds & Birding Basics – 9:30-11:30am.

For beginning birders of all ages. Engaging activities will introduce participants to bird topography, bird classification, bird ID skills and bird behavior. Free; donations encouraged. Rancocas Nature Center, 794 Rancocas Rd, Westampton. Register: RancocasNatureCenter.org.

Heartbeat of the Mother – 1-3pm. When harmony between the human realm and the original intended pattern is disturbed, we drum the heartbeat to bring back the balance. In harmonizing the microcosm of the self with the macrocosm of the universe, we harmonize Heaven and Earth. Live In Joy Yoga & Wellness, 118 W Merchant St, Audubon. LiveInJoyYoga.com.

WEDNESDAY, MAY 11

TUESDAY, MAY 3

Step into the EFT Zone: Free Yourself with Emotional Freedom Technique – 6:458:45pm. With Elsie Kerns. Be empowered, energized and relaxed. Learn easy tapping points for vitality and success. Excitari Wellness Center, 30 Jackson Rd, Ste D101, Medford. Register: 856-885-2990 or Vagaro.com/excitariwellness/classes.

FRIDAY, MAY 6

Eight Gong Sound Bath Meditation – 7-8:30 pm. Join Angelo Rizzo and Sara Joy Kuhlen as they play the gongs to provide the powerful frequencies to resonate with your body on a cellular level, optimizing your physical health and stimulating the free flow of energy, gently releasing stuck emotions.

Excitari Wellness Center, 30 Jackson Rd, Ste D101, Medford. Register: 856-885-2990 or Vagaro.com/excitariwellness/classes.

SATURDAY, MAY 7

Arts in the Village Market Day 2022 – 9am-3pm. A celebration of local artistic talent, crafters and our agricultural community. Include musicians, food and a possible adventure ride with Pinelands Preservation Alliance. Main Street, Mt Holly.

PinelandsAlliance.org.

Swamp Pink Planting Day & Spring Walk – 10am-12pm. Learn about the amazing plant called Swamp Pink and help us plant some of this endangered species at our Oldmans Creek Preserve. Also enjoy a nice walk around the property to see what other plants are starting to sprout. More info & to register: sjlandwater.org.

Illuminate Collingswood Mind-BodySpirit-Arts Festival – 10am-5pm. Energy work, bodywork, sound healing, intuitive readers including vetted psychic mediums, tarot, crystals, handmade jewelry and gifts, luxurious spa products, free workshops and more. Free admission; low-cost services. Collingswood Community Center, 30 W Collings Ave, Collingswood.

IlluminateFestivals.com.

How to Read Angel Cards: Part II – 7-8:30pm. With Susan Drummond. Angelic energy is a very pure, high vibrational energy which is very easy to tap into and use in your daily life. It’s a question of allowing (and asking) the Angels to become part of your life, and once you have asked, they will respond! No experience necessary. $35. The Center, Life in Balance, 45 S Main St, Medford. Registration required: 609-975-8379.

TheCenterLifeInBalance.com.

THURSDAY, MAY 12

Monthly Drumming Circle – 6:30-8pm.

2nd Thurs. With Kathy Hardies. Tap into the rhythm of your heart and soul through drumming. Bring a drum or shaker. Weather permitting there will be a sacred fire. $20. The Center, Life in Balance, 45 S Main St, Medford. 609-975-8379.

TheCenterLifeInBalance.com.

FRIDAY, MAY 13

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.

Tea Leaf Reading Class – 7-9pm. Enjoy a fun night and a nice cup of warm tea as you set your intention into what you want to achieve or get rid of. At the end of the tea sipping and great conversation everyone will get a reading and also learn to read your own cup of tea through the leaves. Excitari Wellness Center, 30 Jackson Rd, Ste D101, Medford. Register: 856-885-2990 or Vagaro.com/excitariwellness/classes.

Burlington Birding Bonanza – 8am-3pm.

Participants will try to find as many species of birds as possible while traveling between the Kinkora Trail, Arney’s Mount Park, and the County Fairgrounds. Mount Holly. Registration required: co.burlington.nj.us.

Saturday Guided Walk – 10:30-11:30am.

Studies show that taking a walk in a natural area is good for your physical and mental health. Free. Rancocas Nature Center, 794 Rancocas Rd, Westampton. 609-261-2495.

RancocasNatureCenter.org.

Reiki Share – 1-3pm. A collaborative healing event where all participate in the energy healing of each other. Reiki Masters Jen and Jenni invite the reiki energy in, and then have everyone join. $25. Whole Body Yoga Studio, 103 E Walnut St, North Wales.

215-661-0510. WholeBodyYogaStudio.com.

Astrology 101 – 2-4pm. With Lauren Ann Alchemy. Introductory course to learn about all the planets, zodiac signs and houses, how to look at your natal chart and find the aspects to bring it all together. Goodness Grover, 205 Rte 9 N, Freehold. Register: GoodnessGrover.com.

Moonlight Walk – 7-9pm. 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.

Night Hike – 8-9:30pm. Enjoy a guided hike at night to visit nocturnal habitats that are home to owls, raccoons, opossums and other wildlife that emerge after dark. $15/adult, $10/child. Woodford Cedar Run Wildlife Refuge, 4 Sawmill Rd, Medford.

Registration required: 856-983-3329 or CedarRun.org.

SUNDAY, MAY 15

Yoga in Nature – 12-1:30pm. Includes a yoga practice, nature walk, meditation and photograph with 270-yr-old white oak. $35. Memorial Grove Park, 1001 Kenas Rd, North Wales. 215-661-0510.

WholeBodyYogaStudio.com.

Learn Ways of Relaxation – 2pm. A healing arts program with Mimi Scalia. The first part of the program will be a sound circle with percussion instruments. Followed by a gong immersion for deep relaxation. Each session will last about 20 mins. Free. Old Pine Farm Natural Lands Trust, Willoughby House, 340 Pine Ave, Deptford. OldPineFarm.org.

I must have flowers always, always, always.

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May 2022

41

MONDAY, MAY 16

Aromatherapy Beginner Class – Mondays, May 16 & 23. 9am-5pm. Int LMT’s receive 14 NCBTMB live class hrs. With Marlene Hudson, former national trainer for Dr. Gary Young, (founder of Young Living Essential Oils). Become an informed consumer of essential oils and the therapeutic value beyond fragrant influence. Essential oils are energetic, vibrational medicine and have quantum healing capabilities. $300. Medford Memorial Community Center, 21 S Main St, Medford. 609-321-4843, LearnReflex.com.

Yoga Dance – 7-8pm. Blends music, lyrics, dance movements and yoga into one flowing practice. All levels. No dance experience required. Live In Joy Yoga & Wellness, 118 W Merchant St, Audubon. LiveInJoyYoga.com.

Evening in the Pines – 7-9pm. Learn about what happens after dark as the creatures that rule the night begin to emerge as others settle into sleep. After we’ll return to the Adventure Center to enjoy a campfire, discuss our experiences, and explore the folklore and history of the Pine Barrens under the stars. Pinelands Adventures, 1005 Atsion Rd, Shamong. Pre-registration required: PinelandsAdventures.org.

Take time for self-care.

TUESDAY, MAY 17

Revitalize and Rejuvenate Your Immune System – 6:45-8:45pm. Learn strategies to release frustration, protect your energy, reduce anxiety and recognize warning signs that weaken the immune system and accelerate the aging process. Excitari Wellness Center, 30 Jackson Rd, Ste D101, Medford. Register: 856-885-2990 or Vagaro.com/excitariwellness/classes.

WEDNESDAY, MAY 18

Meet the Practitioners: Merchantville Medical Wellness Center – 5:308pm. Learn about Naturopathic Medicine, Functional Medicine, IV Nutrition, Integrative Nutrition, Infrared Sauna, therapeutic massage and trauma/tension release techniques. 5 W Chestnut Ave, Merchantville. 856-532-2063.

MerchantvilleMedicalWellnessCenter.com.

Moonlit Walk – 8-9:30pm. 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. Willingboro Lakes Park, 60 Beverly-Rancocas Rd, Willingboro. Register: co.burlington.nj.us.

THURSDAY, MAY 19

Spirit Medium Gallery Event – 6:308:30pm. Rich Braconi will connect with family, loved ones and friends who have passed from your life. During the gallery, spirits will share details about themselves, their death, meaningful people to them, past moments within their life and often true insight of future events. $55. Excitari Wellness Center, 30 Jackson Rd, Unit D-101, Medford.

856-885-2990. ExcitariWellness.com.

FRIDAY, MAY 20

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SUNDAY, MAY 22

Yoga Cape May Holistic Yoga Retreat – May 22-24. “Listening with our Hearts.”

Deepen your experience with yoga and meditation. This retreat can help you connect deep within yourself to discover your true self and allow you to find your own path to wholeness. Experience various styles of yoga and meditation. All levels. $250. The Chalfonte Hotel, Cape May. Info, Karen: 609-827-8886, KBosna28@yahoo.com or YogaCapeMay.com.

EFT Practitioner Certification – 9am-3pm.

Presented by Allison Havemann, ND, and Holistic Nurse Nicole Pavlik. Learn how to apply the incredible healing modality of EFT (aka tapping) to your own life and/ or to your wellness practice. Goodness Grover, 205 Rte 9 N, Freehold. Register: GoodnessGrover.com.

Crispy Crunchy Markets Free Swap – 1-3pm. Bring all size and gender clothes, shoes, accessories, small kitchen wares, books and toys to swap with new friends.

All leftovers will be donated to VVA. Fenced play area for kids and light snacks and drinks provided. 154 Carranza Rd, Tabernacle. Angela: 609)-287-8616.

Audubon’s Third Friday Returns – 6-9pm.

3rd Fri May 20-Oct 2. Presented by Greater Audubon Business Association, (GABA).

Enjoy an evening of fun activities for the kids, massage, card readings and much more. Live In Joy Yoga & Wellness, 118 W Merchant St, Audubon. LiveInJoyYoga.com.

Healthy Hike – 2-4pm. Hike along with Naturalist Kate Forte while learning about the varying habitats within the parks. Mount Holly. Register: co.burlington.nj.us.

SATURDAY, MAY 21

Intimate Conversations Group Coaching – 6:30-8:30pm. Join Teja Valentin and Richard Parkes in this dynamic group class for intimate conversations and practices. $40/ person. Live In Joy Yoga & Wellness, 118 W Merchant St, Audubon. LiveInJoyYoga.com.

Rain Barrel Workshop – 10am-12pm. Receive a short presentation on the value of using rain barrels around your house and then be guided through constructing one of your own that you can take him with you that day. All materials provided. $30/barrel.

Swedesboro, 21 Main St, Pointers Auburn Rd, Swedesboro. sjlandwater.org.

NASouthJersey.com

Reiki I Attunement – 11am-5pm. Includes the basic theory and history of reiki, attunements to increase your access to the energy, detailed instructions for giving a session, and explanations of various energy system theories. $170. Whole Body Yoga Studio, 103 E Walnut St, North Wales. 215-661-0510.

WholeBodyYogaStudio.com.

OceanCares Mental Health & Wellness Fair – 10am-3pm. Vendors, yoga sessions and more. Trader’s Cove Marina, 40 Mantoloking Rd, Brick. BrightHarbor.org.

Operation Goat Munch – 11am-2pm. Come say hello to the goats and wish them happy eating as they begin to munch off invasive plants Rain date: May 22. Saddler’s Woods, 250 MacArthur Blvd, Haddon. Tickets: SaddlersWoods.org.

NASouthJersey.com

MONDAY, MAY 23

WEEKEND, JUNE 10-12

SAVE THE DATE Aromatherapy Weekend Intensive – 9am-5pm, Fri & Sat; 10am-4pm, Sun. Aromatherapy Applications: Raindrop Technique/Auricular Therapy. $375.

Medford Memorial Community Center, 21 S Main St, Medford. 609-321-4843, LearnReflex.com.

Support the Small Businesses that Advertise in NASJ

SOUTH JERSEY’S

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. A BOH certified kitchen and a large multipurpose room are available for rent also. For more info: 609-975-8379.

NEWLY RENOVATED OFFICES – For rent in Medford, NJ. Info: 856-906-0644.

OFFICE SPACE – Integrative Physician looking to share office space in Voorhees. 856-669-9118.

Help Wanted REGISTERED NURSE – Holistic Wellness Center is seeking a parttime nurse to administer IV nutrition. 5-10 hrs/wk in Merchantville.

Must have experience inserting IV’s. Michelle: 856-532-2063. Resume: Office@MerchantvilleMedicalWellnessCenter.com.

Seeking DENTAL ASSISTANT (OR TRAINEE) FOR HOLISTIC PRACTICE – Part-time position (Haddon Township, NJ). Seeking: high-energy, reliable, compassionate assistant or trainee. Ideal candidate: 1-3 yrs of experience (with X-ray license) preferred, but will train. Work hrs: M-W, 20-25 hrs/wk. Email resume to: DrScott621@gmail.com.

Learn more about holistic dentistry: BiologicalDentistsOfNJ.com.

HALO WELLNESS CENTER IN MARLTON – Looking to hire 3 parttime, licensed massage therapists. Offer flexible schedules, excellent compensation and a positive work environment. Send resume: Info@HaloWellnessCtr.com.

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.

Well-behaved women rarely make history. ~Eleanor Roosevelt

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May 2022

43

ONGOING

NASouthJersey.com can help you access the resources you need for help staying healthy and happy!

WEDNESDAY

DAILY 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 online throughout the week and at additional centers. Info & register: 609-752-1048 or NextStepStrategiesLLC.com.

The 4-Step System to Go Plant Based the Easy Way – If you’re a woman over 40 who has considered cutting back on meat and going plant based, I created a free class for you. In this class I share the 4-step system I use to help you go plant based and finally take control of your food, body and health (plus 6 common mistakes to avoid). Online.

Register: NaturallyYouMag.com/class.

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 & register: 609-752-1048 or NextStepStrategiesLLC.com.

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.

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

Hump-Day Afternoon Hike – 2-3:30pm.

Like to hike, but don’t like doing it alone?

Come on out for a brisk hike in nature. Masks and social distancing required. Inclement weather cancels. Age 18+. Registration limited. Free. Rancocas Nature Center, 794 Rancocas Rd, Westampton. 609-261-2495.

RancocasNatureCenter.org.

Psychic & Healing Fair – 10am-2pm. 3rd Sat. The fair offers different avenues to healing. Be able to have an intuitive/psychic reading, a reiki session, energy healing or lie on the BioMat. $30/20 mins. A variety of 20-min free talks offered. The BioMat incorporates amethyst crystals, far infrared heat and negative ions to help the body heal and relax. Walk-ins welcome and encouraged. The Center, Life in Balance, 45 S Main St, Medford. 609-975-8379. TheCenterLifeInBalance.com.

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 & register: 609-752-1048 or NextStepStrategiesLLC.com.

Vinyasa Flow – 6pm. With Laura Jensen.

Incorporates poses, breathwork and meditation to relieve common aches and pains.

Halo Wellness Center, 968 NJ-73, Marlton.

Register: ElevateYourHealth.com.

Monthly Meditation/Mini-Workshop – 6:30-8pm. 1st Mon. An open invitation to those who are interested in exploring meditation, energy education/topics and reiki.

No experience necessary. $15. The Center, Life in Balance, 45 S Main St, Medford.

Pre-registration required: 609-975-8379 or TheCenterLifeInBalance.com.

THURSDAY

TUESDAY

FRIDAY

Lunchtime Walks in Smithville Park – Thru June. 12-1pm. A great opportunity to exercise, explore nature, meet new friends, and get to know parks in your own backyard.

Walk is about 2.5 miles with some elevation and stairs. Free. Visitors Center, 803 Smithville Rd, Mt Holly. Co.Burlington.nj.us.

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. 609-975-8379.

TheCenterLifeInBalance.com.

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South Jersey Edition

SATURDAY

All-Level Vinyasa Flow – 9:30-10:45am.

With Eric Herman. Tune into your true essence through asanas, breathwork and meditation, experiencing a place of peace in the present moment by the end of each class. $10. Live In Joy Yoga & Wellness, 118 W Merchant St, Audubon. LiveInJoyYoga.com.

NASouthJersey.com

Walking Group – 9am. 1st Sat. With Michelle, Teeming Health Wellness Studio.

Walking group at one of our local county parks. For more info & location: Meetup. com/Healthy-Mount-Holly.

Volunteer Service Day – 10am-3pm. 1st Sat. Volunteer in outdoor or indoor projects in the village. Whitesbog Preservation Trust, 120 W Whites Bogs Rd, #34, Browns Mills.

609-893-4646. Whitesbog.org.

It’s Almost

Spring!

Farmers Markets are just around the corner!

Support the Small Businesses that Advertise in NASJ

SOUTH JERSEY’S

COMMUNITY RESOURCE GUIDE

Connecting you to the leaders in natural health care and green living in our community.

To find out how you can be included in the Community Resource Guide, email NASouthJersey@gmail.com to request our media kit.

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.

Animal Intuitive SALLY KYLE

Animal Communication & Holistic Bodywork Paws 4 Healing 609-791-9406 Paws4HealingNJ@gmail.com Paws4Healing.net Curious about what your animal friend is thinking, feeling and sensing? Want to learn how to bridge a connection through communication and gentle touch? Your animal companion does not have to be in discomfort when experiencing dis-ease, mobility or behavior projects.

When heard and acknowledged, transformation begins. Sally, a clairsentient, specializes in Tellington TTouch®, Reiki Ryoho, Jin Shin Jyutsu®, Bach Flower Remedies and Emotional Freedom Technique. She channels through automatic writing offering sessions in person via home/yard visits or phone consultations.

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 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.

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Healing Modalities NATURAL HEALTH IMPROVEMENT CENTER OF SOUTH JERSEY

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

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.

Health Counseling LIESHA GETSON, BCTT, HHC

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

Liesha Getson is a Board-Certified Thermographic Technician, Holistic Health Counselor, a Reiki Master and Energy Practitioner.

Liesha is a founding partner of Health Through Awareness in Marlton, a cooperative wellness center that provides a variety of alternative services to facilitate healthy living including nutrition and lifestyle counseling, reiki, thermography, infrared detoxification and biopuncture.

Holistic Coaching ABBE LANG

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 and Wellness Center NICOLE PAVLIK, RN

Men's Health

46

South South Jersey JerseyEdition Edition

Goodness Grover Holistic Health and Family Wellness Center Holistic Nurse, Auricular Therapy Practitioner, Health Coach 205 Rte 9 N, Ste 39, Freehold, NJ 07728 732-534-2805 GoodnessGrover.com NicolePavlikRN@GoodnessGrover.com We offer various classes, workshops, treatments, services and products to optimize your health.

Homeopathy classes, auricular therapy, ionic foot detox, organic herbal teas and more.

NASouthJersey.com NASouthJersey.com

856-452-3434 Abbe@AbbeLang.com AbbeLang.com Abbe Lang is a Certified Life Coach and Homeopath practicing in her Marlton office. If you are struggling with your physical or mental health she can help. If you need to stick to a nutrition plan, she can create and implement one for you. She works with women, men and couples. Her practice style is to combine all the modalities of healing (homeopathy, cell salts, Bach flower remedies) to her clients coupled with a life coaching directional program to implement positive changes in their lives.

NATURAL HEALTH

Laurel Hill Plaza, corner of BlackwoodClementon 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.

SupportNeed the Small a Chiropractor?

Businesses You that Can Advertise Find One in NASJ Here!

PHILIP GETSON, DO

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

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

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.

GOLDEN LIGHT INTEGRATIVE & HOLISTIC MEDICINE

Julia Snyder, MD 703 E Main St, Moorestown, NJ 08057 GoldenLightMD.com Julia Snyder believes in taking a whole-person approach to healing. As a trusted partner in your care, she empowers your own growth and healing through healthy lifestyle change, nutrition, mind/body medicine, supplements and pharmaceuticals only if needed. Offering in-person sessions. Telehealth available for PA and NJ.

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

Intuitive Healing SUSAN COSTANTINO DRUMMOND RM, INTUITIVE MEDIUM

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

Do not live someone else’s life and someone else’s idea of what womanhood is.

Womanhood is you. ~Viola Davis

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Intuitive Healing & Yoga TRICIA BANFE HEISER

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

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

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.

Menopause Navigation MICHELLE MARTIN, CHHP

Teeming Health Wellness 66 High St, 1st Fl, rear Mount Holly, NJ 609-379-3491 TeemingHealth.com

I am a certified holistic health practitioner who specializes in helping women navigate menopause. We work together to reduce weight gain, fuzzy thinking and the overall lethargy you may feel. We create a plan unique to you that includes sound nutrition, movement and other tools that help you come through this life transition with confidence and joy. Curious? Contact me for a free consultation today. Coaching with Compassion.

May2022 2022 || May

47

Reflexology

Naturopath DOROTHY GREEN, HHP

MARLENE HUDSON

Moorestown, NJ & Narberth, PA 609-261-1955 DorothysHealingCenter.com With over 20 years’ experience and 60,000 sessions, come experience methods to reconnect the body back to wellness and free itself from symptoms, then move into greater self-awareness.

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.

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.

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

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.

Reiki PEEL THE ONION REIKI

Reiki is a form of energy healing.

Its purpose is to release trapped stale negative emotional and mental energies which promotes healing and well-being to the body, mind and spirit. I start working with the auras and then work on the chakras. The sessions last about an hour. By appointment only.

Self-Love Coach TEJA VALENTIN COACHING, LLC

Outdoor Recreation & Pinelands Preservation PINELANDS ADVENTURES

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

forest tours.

48

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

South South Jersey JerseyEdition Edition

DR. CAMILLE SEMPLE-DALY, DO

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

Jose Vega Jr 30 Jackson Rd, Bldg D, 2nd Fl, Ste 202 Medford, NJ 08055 347-605-4810 JoseJrVega93@gmail.com

Numerologist

Sexual Dysfunction

856-952-7841 Teja@TejaValentin.com TejaValentin.com

A Certified Kundalini Yoga Teacher, Ayurveda Yoga Teacher, Chair & Restorative Yoga, Certified Usui Reiki Master, Gong practitioner and an Ordained Minister.

Private, semi-private and group practice.

Offers guidance and personal coaching program through The Tantric Institute of Integrated Sexuality. Focus is working more intimately with self-love, sacred sexuality & spirituality, women’s empowerment and relationship coaching.

NASouthJersey.com NASouthJersey.com

Spiritual Wellness BETH O’BRIEN

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

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

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

South & Central NJ, Bucks County, PA 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.

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Wellness Center EXCITARI WELLNESS CENTER

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MONTHLY

Crossword Puzzle HINT: Some answers can be found on our website NASouthJersey.com by reading the entire April edition.

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Cultivate and encourage Show communal spirit, in a way Company abbreviation Gardening tool Compassionate Humor Sacred Buddhist sound An excess of this hormone can cause uterine fibroids To and ___ Are situated Cruciferous vegetable Flower starters Letter addendum Corn piece One of the vegetable types that can be grown in pots Workshop dealing with ceramics Interchange of thoughts and emotions: it can often resolve many upsets Landscaper’s grass Have some Inspires

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ACROSS 1 5 8 10 12 13 15 17

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

Group of friends and acquaintances Plant system Applies Emotional intelligence (abbr.)

Marked physically or emotionally Maturing Encourage, 2 words Raleigh’s state Hoop’s outer edge Catalina, e.g.

Environmentally friendly Connect Clairvoyant’s gift, abbr.

Tampa locale Wonder Father to a son, abbr.

Adages Confirm Conviction Supports Intended Artist’s medium Hiker’s path

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13 14 15 16 17 18 19 20 21 22

23 24 25

27

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28 29

30 31 32 33

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

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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

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

856-499-2160 nutritionalwellnessnj.com