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The holiday season is upon us, and I have been reflecting on my family and friends, and on my career.
I feel immense gratitude for the many paths this profession has taken me, for the relationships put on that path and for the opportunities still to come.
Gratitude, for me, is humbling … calm ing … and all so necessary for success!
Humbling? Because without gratitude, we can easily lose sight of what is real. I remember starting in advertising; we would make “cold calls” having only finite ad space to sell! Today, I am humbled for the opportunity to not only sell ads, but to create, build and nurture an au thentic space for community to thrive—bringing folks together through editorials, social media, newsletters and events. What a blessing!
Calming? Because without calmness, real confidence cannot exist. I would not be where I am in this profession or in this world without those who went before me. My mentors taught and paved the way for me so I could make my own personal mark. What could be more calming or more confidence-building than to know you have an incredible, sup portive tribe rooting for you?
Success? You can’t have it without gratitude. It’s that simple. Gratitude is necessary for each of us to reflect in a healthy way where we’ve been, to examine where we are now, and to dream fully where we can go in the future.
The most successful people I know give back and help others achieve their goals. They are humble, calm and always, always grateful.
I invite you in this season of thanksgiving to reflect on your past and be thankful for it all. Appreciate what today brings you and look forward with happiness and peace and create the future of your dreams.
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Check with a healthcare professional regarding the appropriate use of any treatment.
Shadow Work—a book by local entrepreneur Danielle Massi, LMFT—a master shadow work practitioner, bestselling author, motivational speaker and founder of The Wellness Collective, a virtual holistic healing space—was recently published by Barnes and Noble’s publishing house, Union Square & Co Publishing, and is now available for purchase on the website of Barnes & Noble, as well as on Amazon and Target’s websites.
Shadow Work takes readers through Massi’s personal journey, where she shares intimate stories about her life and traumas while offering profound insight into how healing with the practice of shadow work occurs. Within Shadow Work are exercises, meditations and training to help readers completely transform their lives. Massi’s specialized technique that she teaches in the book—the Shadow Seekers method—helps people access information buried deep within their unconscious to alter it permanently, creating a level of peace and health that she could never have dreamed of achieving with traditional psychotherapy.
Massi’s inspiration for Shadow Work was navigating through her own struggles. After a cancer battle, she wanted to reassess the way she had been living and share her specialized techniques to help others completely transform their lives.
For more information, visit www.IamDanielleMassi.com.
The Venus Moon, a crystal warehouse and metaphysical meeting space located at 226 Chestnut Street, in Glendora, is having a grand opening from 2 to 8 p.m. on October 29, titled The Masquerade Market.
“There will be more than 25 vendors offering a whole host of readings, healings, crafts, art, shopping and more,” exclaims owner Krissy Marinelli. “This indoor/out door event is free to attend and open for all to come enjoy and celebrate.”
For more information, call 856-515-9460, email www.Venus@TheVenusMoon.com or visit www.TheVenusMoon.com.
Nakagawa
Mark James Bartiss, MD is a medical writer, lecturer, author, and is recognized as a top ten specialist in the field of Bio-Identical Hormone Replacement Therapy (BHRT).
The Holistic Health & Healing Expo, which took place October 16 in Mount Laurel and was sponsored by Natural Awakenings of South Jersey, brought more than 2,000 people through the door and was a huge success for vendors and attendees.
From electric cars to nature preserves, health assessments to healthy movement, vegan food and kids yoga to angel card readings and energy healings—there was something for everyone.
Publisher Shae Marcus has an nounced March 19, 2023, as the date of the next expo in Mount Laurel. Expo organizers plan on expanding to Philadelphia Main Line next spring.
more information, visit www.hhhExpo.com.
~Maya Angelou
The best strategy to stay upbeat may be to reach for the fruit bowl, suggests a new study comparing the habits and mental states of 428 people published in the British Journal of Nutrition. Researchers at the UK’s Aston University found that the more often people ate fruit, the lower they scored for depression and the higher for mental well-being. The frequency of fruit consumption seemed to be more important to psychological health than the total amount consumed. People that ate savory snacks such as potato chips, which are low in nutrients, were more likely to report more frequent memory lapses and greater levels of anxiety and depression. The researchers found no connection between eating vegetables and psychological health. Nutrients can be lost during cooking. “As we are more likely to eat fruit raw, this could potentially explain its stronger influence on our psychological health,” says lead author Nicola-Jayne Tuck.
In another study, researchers from the UK’s University of Reading gave 478 young adults either high doses of vitamins B6 or B12 or a placebo. After one month, they found that 100 milligrams of the B6 (about 50 times the recommended daily allowance) significantly boosted gamma aminobutyric acid, which inhibits excitatory impulses in the brain, and reduced self-reported anxiety and depression levels. B12 had no such effects.
Immunity supplements may not be all they claim to be, according to a new study in the Journal of the American Medical Association. Researchers con ducted liquid chromatography and mass spectrometry tests on 30 of the bestselling, fourstar-and-up immunity products on Amazon and found that only 13 contained the exact ingredients listed on their labels. Thirteen were missing some of the listed ingredients and nine contained ingredients not listed on the labels. Missing ingredients were mainly plant extracts such as aloe vera, astragalus, eleuthero, ginger root and slippery elm. Added ingredients included black rice seed in elderberry extracts and pantothenic acid.
Although high-fiber diets reduce the risk of heart attack, stroke and cardiovascular disease, the latest research from Stanford University indicates that not all fibers are equal in their effect on different species of probiotics in the intestines. Arabinoxylan, which is common in whole grains, was found to reduce choles terol naturally and was easier to digest than long-chain inulin, which is found in onions, chicory root and Jerusalem artichokes. Commonly used for weight-loss products, inulin was linked to a modest decrease in inflammation markers and an increase in Bifidobacterium, a “good” gut microbe; however, at high doses it increased inflammation and raised the possibility of liver damage.
To protect against memory loss, simple stretching and balance exercises work as well as hard-driving aerobics, concludes a new study from Wake Forest University. The study enrolled 296 sedentary older adults with mild cognitive decline such as forgetting dates, keys and names. Those that performed simple stretching routines for 120 to 150 minutes per week experienced no memory decline in a year’s time, as measured by cognitive tests and brain scans that showed no shrinkage. These results matched the outcome of people that did moderate-inten sity aerobic training on treadmills or stationary bikes four times a week, striving for about 30 to 40 minutes of a heightened heart rate. A control group of equally matched people that did not exercise did decline cognitively. The people that exercised were supervised by trainers at local YM CAs, which may have helped them stay motivated, say the researchers.
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The world’s biggest search engine has taken a key driver of global warming out of the carbon calculator embedded in the company’s Google Flights search tool, making journeys appear to have much less im pact on the environment than before. Dr. Doug Parr, chief scientist of Greenpeace, says, “Google has airbrushed a huge chunk of the aviation indus try’s climate impacts from its pages.”
With Google hosting nine out of every 10 online searches, this could have wide repercussions for people’s travel decisions. In July, the search engine decided to exclude all the global warming impacts of flying except CO2 following consultations with its industry partners.
Kit Brennan, a founder of Thrust Carbon, a UK company that helps businesses reduce the effect their travel has on the climate, fears consumers could come to believe that non-CO2 impacts on the climate are not relevant in the longer term, despite the science that contradicts this view. That would mean up to 1.5 percent of the warming caused by human activity would be ignored, and the pressure on airlines to reduce their emissions would be cut ac cordingly. Some experts say Google’s calculations now represent just over half of the real impact of flights on the climate.
According to a new re port (Tinyurl.com/Chemical Recycling ) from the nonprofit Global Alliance for Incinerator Alternatives (GAIA), 20 states have passed bills to exempt chemical recycling facilities from waste management re quirements, despite significant evidence that most facilities actually incinerate the plastic they receive.
The petrochemical industry, as represented by the American Chemistry Council, has been lobbying for state-level legislation to promote “chemical recycling”, a process that critics say is re cycling in name only. Their goal is to reclassify chemical recycling as a manufacturing process, rather than waste disposal, with more lenient regulations concerning pollution and hazardous waste.
GAIA Policy and Research Coordinator and author of the report Tok Oyewole says, “These facilities are in actuality wasteto-toxic-oil plants, processing plastic to turn it into a subpar and polluting fuel.” The report calls for federal regulation to crack down on the plastic industry’s misinformation and affirm chemical recycling’s status as a waste management process.
The U.S. Environmental Protection Agency is considering whether chemical recycling should be regulated under Section 129 of the Clean Air Act, which would define chemical recycling pro cesses as incineration, potentially short-circuiting the petrochem ical industry’s state legislative strategy, although Oyewole says it’s unclear whether the agency’s determination would override existing state legislation.
A new study led by Lancaster University researchers shows that urban gardens and hydroponics can thrive and may exceed the yields of rural farms. Professor Jess Davies, project lead for the Rurban Revolution project that developed this study, says, “Urban food growing is often dismissed as something that cannot meaningfully con tribute to food security.”
The paper compiled studies on urban agriculture from 53 countries to find out which crops grow well in cities, what growing methods are most effective and which spaces can be used for growing. It turns out that urban yields for crops like cucumbers, tubers and lettuces can be two to four times higher than conventional farming. Cost efficiency remains an open question and important factor. Most studies on urban agriculture focus on private and community gardens, parks and field growing operations. This one includes “grey” spaces in cities that are already built, but could be used for growing, such as rooftops and building facades.
Dr. Florian Payen, lead author and researcher from the Lancaster Environment Centre, says, “Surprisingly, there were few differences between overall yields in indoor spaces and outdoor green spaces, but there were clear differences in the suitability of crop types to different gray spaces. You can’t exactly stack up apple trees in a five- or 10-layer-high growth chamber.”
tanvi sharma/Unsplash.co,, Ben Klewais/Unsplash.co,,
Facing threats from invasive pests, climate change and habitat loss, up to 135 tree spe cies—about one-sixth of those found in the continental U.S.—could be lost forever. Only eight of them currently enjoy federal protec tion. In a study published in the journal Plants People Planet that focused on 881 tree spe cies native to the continental United States, researchers evaluated how endangered each tree is according to criteria developed by NatureServe and the International Union for Conservation of Nature. Murphy West wood, vice presi dent of science and conservation at the Morton Arboretum, in Lisle, Illinois, and lead author of the study, says, “That’s a lot of species.”
Noah Green wald, endangered species director for the Tucson-based Center for Biological Diversity, notes that trees play foundational roles in ecosystems. When they die out, whole swaths of biodiversity can perish along with them, as well as the ecosystem services that humans depend on. He says, “Trees and forests are really the bench that we all rest on.”
Leigh Greenwood, a forest specialist at the Nature Conservancy, believes that preventing new tree killers from reaching the U.S. is critical, saying, “This paper is very much a call to action to bolster the preven tion strategies that we have against the entry of new forest pests and pathogens.”
I received a thank you note from a young woman as her assignment for a college psychology class.
This unexpected delight had a bonus: it was delivered in person and read aloud to me. The shared sentiment was beautiful and felt lovely to receive, yet the best was yet to come.
In the midst of reading through tears and smiles, she stopped to exclaim “I am just so proud of myself!”
We both overflowed with happiness in that moment. It was thrilling to witness her realization that she was the one who had orchestrated her own transformation. Happy dance. Hug. Tissues.
This made me write a global thank you note to all psychology teachers:
“Thank you for teaching the students the positive benefits of gratitude via writing thank you notes. I’ve received a few of these in my life and they meant the world to me. I’ve felt such appreciation for the writer, been inspired by their courage and kindness, and was motivated to continue helping others. This real life teaching tool worked both ways and led me to realize the importance of sending my own thank you notes.”
I remember writing thank you notes as a child after every birthday, Christmas, and special occasion.
Truth be told, I did them because I was required to by my parents. It was a struggle to fill those small notes with the right words that somehow conveyed my gratitude without sounding scripted. I truly felt the appreciation for people’s kindness, yet it was an awkward task as a child and teen to translate my feeling into the written word.
As an adult who has grown into the comfort of expressing gratitude with words, it is now a pleasure to write, type, text, or voice my appreciation. I do it often.
“Dear Mom and Dad, thanks so much for holding me re sponsible for sending thank you notes for every darn gift I ever received. I didn’t know it at the time, but that practice created a beautiful mindset and lifetime habit of translating my feelings of gratitude into action. I never thought of the impact a thank you note had on another person when I was a kid. I get it now.”
Research in positive psychology, brain science, and mind body medicine have demonstrated that practicing gratitude has the potential to lead to greater happiness and health.
Cultivating gratitude as a mindset may increase levels of self-esteem, optimism, and empathy, as well as bolster your im mune system, decrease stress, and improve sleep. As expected,
feeling gratitude and taking the action to express your apprecia tion has the potential to improve relationships.
When you take the action, such as writing a thank you note, you are bringing the inner feeling of gratitude into form.
When you are engaged in a healing process after someone hurt you, you may come to a time when your gratitude and compas sion inform your understanding. The thank you note becomes a ritual of release and forgiveness as the self empowering action of healing emerges.
Write from the heart, read it aloud, and then rip it up to let the energy flow out from your newfound understanding into the world. This ritual empowers you to transcend challenging times and define how you choose to be present in your life. Ripples of healing happen in the world even when you’re not directly com municating your feelings or new understanding. Imagine a world where you mindfully considered the gifts given by others, large and small, and took the time to share your heartfelt appreciation for the giver and the impact on your life.
Exciting discoveries in neuroscience reveal that your brain responds to offering and receiving appreciation. You are actually wired to “catch” the feeling of gratitude. When someone shares why they’re grateful for you, it inspires you to step into that higher version of yourself. And pay it forward. Very quickly the ripple effect of gratitude is felt in your body, mind, energy, and your re lationships. It becomes second nature to share your appreciation with strangers and pause to let those you work, play, and live with know why you are grateful for them.
That’s totally up to you. Yet, I’ll make a suggestion. Do your own research. How does it feel to quickly fire off a text of thanks. Or receive one. How does that compare with taking the time to write and mail a handwritten note. Or receive one. Is there any added benefit by adding an in person call, a hug, or bringing a small gift? Or receiving any of the above.
Gratitude enhances wellbeing. It changes how you relate to the world from the inside out.And thus, it changes the world from the outside in. Thanks for that.
I’m really excited to live in a world with a human family who easily expresses appreciation and goes out of their way to let others know why they matter.
Design your own gratitude experiment and someday in the future, drop me a line to let me know how it’s going.
Peace be with you and with all. No exceptions.
Kathy Milano, PhD is the founder of Soul Sanctuary in Moorestown, NJ. www.kathymilano.com
SHOULD YOU TEXT, CALL, WRITE A THANK YOU NOTE, OR SEND A GIFT OF GRATITUDE?
Stress, work and family routines can trap us in a pattern of negative thinking that feeds on itself and creates stress and unhappiness. With our internal and external worlds being bombarded these days with negativity, being optimistic is more important now than ever before.
Gratitude is not just a feel-good word. It is an emotion expressing appreciation for what one has—a universal concept in nearly all of the world’s spiritual traditions. Prac ticing gratitude daily is proven to have actual physiological consequences. It helps lower inflammatory markers, influences epigenetics, improves the immune system and even helps the heart, adding years to life.
Optimism has been found to correlate positively with life satisfaction and self-es teem. “Heartfelt” emotions like gratitude, love and caring produce coherent brain waves radiating to every cell of the body, as shown by technology that measures changes in heart rhythm variation and coherence.
Our subconscious governs 90 percent of our thoughts and actions. It shapes our every behavior. But the subconscious mind is nothing other than neural pathways that have been established in the brain as a result of past beliefs and conditioning. Our sub conscious does no thinking of its own, but rather relies on our perception of the world around us, interpreting verbal and nonverbal cues.
When we consciously turn negativity to positivity from the inside-out, the neural pathway associated with negativity will take time to come down fully, so it is critical to practice gratitude regularly. Upon waking in the morning, say 10 things that you are grateful for. Keep a gratitude journal. Put sticky notes all over the house with gratitude messages—on photos, light fixtures, fans, exercise equipment—to create a zone of subliminal positivity.
Remember that our perspective can reflect either our pain or our power. That choice is in our hands. Know what you are grateful for each day.
Madiha Saeed, M.D., ABIHM, is the bestselling author of The Holistic RX, an international speaker, founder of HolisticMomMD.com and director of education for KnoWEwell.
by Sarah Outlaw
Autumn is a natural time for gratitude and reflection. It’s also the perfect time to remember to be kind—kind to others and kind to oneself. This might mean pick ing up a grande pumpkin spice latte at the local Starbucks as a special treat, which in moderation is fine. But, it’s probably not wise to do this all the time. Instead, try some seasonal self-care practices. My fall self-care bucket list can be just the thing we need to help us feel calmer, healthier and happier this season.
Self-care is important to help us maintain a healthy relationship with our selves. It’s a nice reminder that our needs matter, too. And it’s something we need year-round, even in the fall. Go ahead and take a look at ideas to keep our mind, body, and soul happy in the coming months.
Fall temperatures are perfect for outdoor activities. And surrounding yourself with nature is good for our spirit and well-being. Whether choosing rolling hills, find a steep rocky climb or something in between, a nature walk amongst the season’s stunning fall colors will delight us.
Try a bike ride. Rides on sunny au tumn days can be relaxing and fun. Go on a planned route or simply bike around the neighborhood. Then marvel at the beautiful fall colors all around us.
So many people treasure a cup of pump kin spice latte every fall. One reason may be how amazingly comforting it can be to enjoy your favorite hot beverage. Holding a warm drink in our favorite mug on a chilly morning is soothing. But as I mentioned, we can’t live on the store-bought version all the time.
There are plenty of other options that can give us all the good feelings we get from sipping on a warm drink. A cup of tea with a touch of honey, chai made from al mond milk, or a mug of bulletproof coffee with grass-fed butter might do the trick. Or try this simple yet beneficial drink: hot lemon water. Starting our day with a cup can kickstart your metabolism, boost our immune system and balance our pH levels. No matter what we choose, maximize this self-care activity by taking the time to truly savor the drink.
One way to practice self-care is to put on our chef hat and try a fun new recipe. And what better way to do that than with a tasty recipe using the season’s best fruits and vegetables.
This time of year, farmers markets and our local grocery stores abound with fresh apples, pears, pumpkins, squash and so
much more. Go ahead and try a new recipe that incorporates a favorite seasonal pick or try a new one.
Make a big batch and store some in the freezer for a quick meal on those crazy busy days or enjoy your home-cooked dish for lunch and dinner over a couple of days. Consider sharing some with a friend or neighbor for a rewarding act of kindness.
Watching a feel-good movie could be just what our body and mind need this fall. Sometimes, the world can feel like it’s a little too much at the moment. Or every so often, the stresses of daily life become overbearing. A good hour or so under a cozy blanket watching an uplifting movie can help soothe your soul.
Here are a few such good self-care ways to lift our mood:
• The Notebook with Ryan Gosling
• The Bucket List with Jack Nicholson and Morgan Freeman
• Eat, Pray, Love with Julia Roberts
• August Rush with Jonathan Rhys Meyers
• Love Actually with Colin Firth and Emma Thompson
Pick one or two, grab a buddy or family member to cuddle with and enjoy.
For those that are more of a book lover than a movie fan, curling up with a good book can be just as good, maybe even better for the soul. And with the air getting colder out, autumn is the best season to snuggle up with a good book.
Here are a few feel-good favorites:
• Five Steps to Happy by Ella Dove
• Saving Missy by Beth Morrey
• Days of Wonder by Keith Stuart
So, put on those soft, fuzzy pants and warm, knit socks, get comfy in our favorite chair and grab that book you’ve been meaning to read. Forget all the worries and stress of the day and get lost in a good story.
Many have heard the recommendation to light an aromatic candle to relax. But some scented candles can actually be harmful. Candles contain lead, volatile organic compounds (VOCs) and paraffin wax with particulate matter.
Instead, this fall, relax with a calming essential oil, such as chamomile. It has long been associated with relaxation and has a mild, calming scent. Lavender is another oil well-known for its relaxing properties and can help with sleep and anxiety. Another good option is copaiba essential oil. Its balmy scent can leave us feeling relaxed and more Zen-like.
Consider using an essential oil diffus er to scent the surrounding air or an oil roller to dab it onto the skin. As we consider our options, make sure to get quality oil.
Here’s one that helps our physical well-be ing. The cooler fall air can dry out our skin, making it feel dry and scaly. Our lips can start to flake and peel. Neither of these is any fun. If this happens every year, treat the skin to a moisturizing face mask. It will not only make us feel pampered, but our skin will feel great afterward.
Look for natural face masks made without harsh chemicals, or DIY it and make a soothing blend. Our skin will be thankful.
A total declutter can be overwhelming and add to our stress which defeats the purpose of this fall self-care bucket list sugges tion. So, rather than doing a full-on, Marie Kondo, week-long purging campaign, start with a more realistic, less stressful approach.
Grab a piece of paper and write down what to want to get rid of. Keep that list handy, and over the next few days, jot down things as they come to mind. Maybe it’s the clothes you didn’t end up wearing this summer. Or the winter clothes that no longer fit. Then, commit to setting aside 15 to 30 minutes each weekend to tackle the list. By the end of the season, be amazed at how much has been accomplished.
We can either choose the ones that are easiest to do for quick, feel-good wins or work on a larger one and spread the task over a few weekends. Either way, we’ll en joy the sense of peace of having newfound space.
Setting aside a page or two in our journal to acknowledge the things we’re grateful for can help bring a smile and a sense of warmth to our soul. If one doesn’t have a journal, simply grab a notebook or a note pad and jot down thoughts. Ask oneself,
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“What makes me feel grateful?” When finished, read it back and reflect on all the good things we have.
Make a daily habit of starting each day by thinking about one or two things we’re grateful for or end our day the same way. We’ll find we have a more positive and thankful attitude.
My final recommendation is one we often don’t do enough. I hope it will become one of our favorites and something we remem ber to do any time of the year, no matter the season: rest and allow oneself to take a break. We may think this is too much of a challenge or feel guilty just thinking of doing something like this for us. If so, ease into this self-care activity.
Start by slowing down and savoring the day. Leave a post-it on the bathroom mirror as a gentle reminder. Then as we get into the habit of doing this mindfulness habit, go ahead and set a regular time to take a break each day to rest and relax.
There are plenty of different ways to practice self-care. I hope my bucket list of self-care activities to feel good this fall has inspired us and made us excited to try out new, seasonal ways to make our heart happy.
Let me know which ones you decide to add to your own fall self-care bucket list. Drop them in the comments below or send me a message. I can’t wait to hear them. Be well and thrive.
Sarah Outlaw, MH, MSACN, is with the Nat ural Health Improvement Center of South Jersey, South Carolina and Des Moines. They offer root cause nutrition, nutrition al coaching, nutrition response testing, functional nutrition, herbal medicine, flower essence therapy and homeopathy. They also provide detox services including with an infrared sauna, pulsed electromagnetic field therapy mat and foot bath. For more information, visit nhiccenters.com.
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I n this day and age, we have good reason to toss and turn in our beds at night. As our nation faces climate catastrophes, acrid politics, stubborn inflation, unpredictable virus variants and hot-button issues like abortion and guns, there’s good reason our collective anxiety levels are at a high pitch. A recent Yale survey found that 70 percent of Americans report being anxious or depressed about global warming, and a Penn State survey this year found that 84 percent of us say we are “extremely wor
ried” or “very worried” about where the country is headed. Researchers are coining new terms: “polycrisis”, for complex, cascading crises in interacting systems, and “pre-trau matic stress disorder”, when fear of an outcome makes it as good as real to our psyches.
“It’s easy for people to feel overwhelmed now, feeling there are breakdowns and threats on many fronts. People can wonder ‘Where do I even start?’ and feel powerless and hopeless and numb,” says psychiatrist Janet Lewis, M.D., a founder of the nationwide Climate Psychiatry Alliance and a University of Rochester clinical assistant professor of psychiatry. “We are part of a complex system that is moving into new ways of functioning, but there’s no way of predicting ahead of time exactly what all the features of the new ways of operating will be. That makes it impossible for us to wrap our minds around everything that is happening.”
Still, she adds, “We are also by definition part of the system, and therefore have a
responsibility to do what we can. We can’t sit on the sidelines and merely hope that things transform in good directions. The situation being so serious also means that what we do now is really important.”
To move from anxiety into effective action, mental health experts advise several strategies: taking a wider perspective, building resilience through self-care and taking individual steps to make a collective difference. As the Dalai Lama encourages, “If you think you are too small to make a difference, try sleeping with a mosquito!”
News reports almost always sound dire—just like the amygdala of our brains, journalists often see their function as focusing on threats to alert us to dangers. “Still, if you take the long view of history, we are much better off than we were 200 years ago or 1,000 years ago, but it took many years to make those chang
expert on eco-anxiety who is on the steering committee of the Climate Psychology Alliance of North America. “Doing just one thing to help the planet consistently helps defeat anxiety.”
Taking action moves us into our power—as 15-year-old Greta Thunberg demonstrated by holding a sign outside the Swedish parliament. Personal actions matter because numbers add up. Only 25 percent of individuals in a social group need to make a shift before significant social change follows, conclude researchers at the University of Pennsylvania School of Engi neering and Applied Science that analyzed a decade of societal changes in voting, health, technology and finance. Once a group reaches that tipping point, it can trigger a change in the rest of society, says study author Damon Centola, Ph.D., author of Change: How to Make Big Things Happen
es,” counsels Robert L. Leahy, Ph.D., director of the American Institute for Cognitive Therapy and author of the bestselling The Worry Cure and the upcoming If Only
“We never know if something is hopeless until we have all the data, and we seldom have all the data,” he says. “And when it comes to political emotions, many of the predictions that are made by the ‘talking heads’ in media never come true.”
Leahy counsels patience: “Social change does not come about by one person doing something. That usually comes about by a long process of millions of people changing their attitudes and changing their behavior. Small efforts can be made on a daily basis that move this slow process forward. We need to take a longer view, rather than expect immediate change.”
In this ongoing process, anxiety has its rightful place. “Anxiety makes us look around, figure out solutions and act. This can absolutely be turned into something positive,” says neuropsychologist Barbara Easterlin, of Jackson, Wyoming, an
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Fears about the shape of the planet and nation are often piled on top of our everyday living anxieties about family and finances, which can induce emotional overload. “We all have a ‘zone of resilience’ or ‘win dow of tolerance’, outside of which we become more reactive, less able to function effectively. But it is not fixed. We can learn tools to expand it and cultivate the capacity to be with more,” says Easterlin.
Therapy can be a part of that process by challenging us to examine “the mental narratives that can exacerbate distress,” says Leslie Davenport, a climate psychology consultant and author of Emotional Resiliency in the Era of Climate Change. It’s important to find a therapist, she says, that “validates that your feelings are a normal response to an existential crisis.” She has helped develop new programs at the American Psychology Association and the California Institute of Integral Studies to train therapists in treating eco-anxiety. For low-cost online support, the Good Grief Network offers a 10-step, 10-week program to help process personal anxiety and grief about climate change. People are also sitting down to share their distress at climate cafes, small local gatherings springing up across the country and globe, including some online.
Getting enough sleep, eating healthy and exercising are also key self-care strategies. When anxiety strikes, psycholo gists advise shifting attention from the head to the body, using such approaches as mindful breathing, dancing and grounding. Meditation, easily accessed these days through apps like Calm and Headspace, helps us to enter into what religious and spiritual teachings call “the still point within.”
Rather than “doomscrolling” when anxiety mounts, cutting back our media use can significantly lower stress levels, studies
show. Wise media strategies include choosing well-established, credible news sources; reading rather than watching the news to lower its emotional impact; limiting news intake to 10 minutes once or twice a day; taking a “news fast” on occasion; and passing up sources that incessantly feed fury.
On the other hand, it’s essential to find sources for hope, an emotion important in recovery from anxiety disorders, according to a study in Behavior Therapy. Googling “good news on climate change” will bring up articles about alternative energy growth, new super-enzymes that eat plastic rubbish and black rhinos coming back from the brink of extinction. Although dystopic books abound, others offer hope, such as Drawdown, with its sensible, scaleddown strategies to stop global warming by 2050.
Virtually no one can take on all the problems of the nation and globe at once—and the good news is that unless we hold high public office, we don’t have to. Instead, “In taking action, focus on what you are good at, what your sphere of influence might be,” advises Lewis. “What are you most heartbroken over? Get involved in that and allow yourself to feel really good about what you’re doing and other people are doing.”
By narrowing our focus, we can hone in on an issue and figure out our part in its solution. “We need a broad range of collective action for transformation,” says Davenport. “For climate change, a teacher could bring social-emotional learning to climate education into the classroom or start an after school ‘green club’; an artist could use their creative medium to communicate about climate in a moving way that could engage others; a nurse could create a waste-reduction initiative within a medical setting. These efforts
all have ripple effects and help to elevate each other.”
In one recent study, people were found to consume less energy if they believed their neighbors did so and per sonally cared about conservation. Our neighborhoods are the place to take the small, meaningful steps that address the “crisis of connection” underlying rancor ous national crises, says New York Times columnist David Brooks. He advocates “radical mutuality”, saying, “Nothing we do, however virtuous, can be accomplished alone.” Through simple actions like having casual conversations around town, pitching in to help a family in crisis, bringing a salad to a block party, tutoring a child or holding a civic post, we build the warm relational bonds that strengthen communities. As we meet others that feel as strongly as we do about our issues, our numbers start building and collective action can unfold.
“Independent of political beliefs, many people can find common values such as wanting safety for their families, a clean environment with clean waterways and recreation in natural environments,” says Easterlin.
That, in turn, helps lower our distress. A recent Yale study found that eco-anxiety was linked to depression only among stu dents not involved in group activities; those engaged in collective action such as being part of an environmental group, working in a letter-writing campaign or going to events or protests did not spiral downward emotionally. “Personal transformation and social transformation happen simul taneously. When you reach out and build community, you nourish yourself,” Brooks says.
As Thunberg has put it: “When I’m taking action, I don’t feel like I am helpless and that things are hopeless, because then I feel like I’m doing everything I can. And that gives me very much hope, especially to see all the other people all around the world, the activists, who are taking action and who are fighting for their present and for their future.”
Health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.
by Ronica O’Hara
I t is an all-too-human experience to have anxiety—feeling fear or apprehension about what might happen. A survival mechanism for our species, it can easily get out of hand in times of uncertain ty, morphing from a timely signal to a crippling, chronic condition. Happily, mental health professionals have found many useful anti-anxiety strategies to ease us through difficult moments.
“Controlling your breathing is a fantastic hack to help you move out of a stress/anx iety response state. It’s important to try different breathing tech niques to figure out which ones work
for you,” says Krista Jordan, Ph.D., a clinical psychologist in Austin, Texas. Many options exist such as breathing slowly into the belly; inhaling through the nose for a count of four, holding the breath for a count of seven and exhaling through the mouth for a count of eight; slowing the breath so that the in and out breaths equalize; and placing mindful attention on our breathing until 10 breaths are completed.
Emotional Freedom Technique (EFT) is a five-minute approach using two fingers to tap on specific points of the head and chest in a certain sequence. In one 5,000-person study, 76 percent of participants found anxiety relief after three EFT sessions, while only 51 percent experienced relief after 15 sessions of cognitive behavioral therapy. “EFT sends a calming signal to the brain that reduces your anxiety, which allows for newfound think ing and solutions,” says Colorado Springs therapist Dana C. Avey. Simple instructions can be found online and in YouTube videos.
Whether it’s a three-page brain dump in the morning, a frantic scribbling on paper in a stressful moment or a nightly ritual in a bound journal, writing out anxious thoughts helps clarify worries and puts things into perspective, research shows. Seattle spinal surgeon David Hanscom, a chronic pain expert and author of Back in Control, counsels writing down in longhand whatever is on the mind using graphic and descriptive language twice a day for 10 to 30 minutes, and then promptly tearing it up to let the thoughts go.
Many soothing types of meditation can be tried out on apps like Calm, InsightTimer and Headspace, but the best-studied approach for anxiety is mindfulness, which involves focusing on the breath and body sensations while letting distracting thoughts float by. A 2017 Australian study found that just 10 minutes of daily mindful meditation can help prevent the mind from wandering and is particularly effective for repetitive, anxious thoughts. “Just be clear that having a constant stream of thoughts is fine and part of the process. It’s sadly ironic that people turn to meditation to help with anxiety, and then get anxious that they are doing it wrong,” advises Jordan.
According to the Harvard Health Letter, “Just a single bout of exercise can ease anxi ety when it strikes ” Studies have proven the value of everything from aerobics to swimming and yoga, and it’s even better if exercising can be done outdoors, because decades of research have found that being amidst the sights, sounds and scents of natural settings lowers anxiety markers. In a recent study, walking without using a smartphone or another electronic device in urban settings just two hours a week re duced cortisol levels 21 percent in 20 min utes, “which helps to reduce the medical effects of stress, including chronic inflam mation, GI disorders and heart problems,” says Santa Barbara-based John La Puma,
let
M.D., co-founder of the ChefMD health media brand and creator of MyNatureDose. com, a free, anti-anxiety walking program.
Making a deep spiritual connection—an age-old anxiety solution—can involve praying or for example, reading psalms, saying a rosary, chanting a mantra or reading sacred scripture. Eric Almeida, a mental health practitioner in Bernardston, Massachusetts, recommends the Serenity Prayer: “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference.” He says, “It doesn’t matter if you believe in God, the wisdom is useful nonetheless.”
“Sip cold water, hold ice cubes, take a cold shower, blast the AC in your face. Our body and mind are very connected, so if you can’t cool down your mind, cool down your temperature,” advises San Diego-ba sed marriage and family therapist Sarah O’Leary. Some people find the opposite works: taking a long, hot bath infused with essential oils like bergamot, frankincense and lavender.
Stand barefoot in grass or dirt while breathing deeply or imagine the roots of trees growing from the soles of the feet deep into the earth. “This helps ‘ground’ you or ‘root’ you, and can help you find steadiness rather than getting lost in anx iety,” says mindfulness trainer and author Joy Rains of Bethesda, Maryland.
Boston integrative medicine physician Sarika Arora, M.D., of the Women’s Health Network, recommends vitamins B5, B6 and B12 to improve cellular energy, lower cortisol and restore equilibrium to the nervous system; magnesium to sup port balanced metabolism and increase feelings of calm; L-theanine, found in green tea, to lower stress hormone lev els; eleuthero (Siberian ginseng) to limit
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excess cortisol; and vitamin E to support hormone production and stress recovery.
Tyler Read, the San Francisco-based owner of Personal Trainer Pioneer, decid ed to bite the bullet by using the tools of dialectical behavior therapy to put himself into anxiety-producing public places. “Instead of convincing myself that I was at peace or not nervous, I accepted that I was nervous. I gave myself permission to shake, sweat and feel nauseous; at times, I acknowledged that I felt like I was dying. And by permitting myself to be nervous, the anxiety decreased over time,” he says.
Relaxing music can be as effective as medication in altering brain function, re search suggests, especially if the rhythm is 60 beats per minute, which encourages the slow brainwaves associated with hypnotic or meditative states. Dancing to upbeat music like no one is watching can also chase worries away. Holistic psychother apist Kellie Kirksey, Ph.D., of Youngstown, Ohio, suggests shaking to a favorite song: “Begin by shaking out the hands while holding the thought, ‘I let go.’ If shaking the hands feels good, add in shaking one leg at a time. Shake the whole body while imagining yourself releasing the tension stored in your muscles.”
Merely petting a dog or cat releases the feelgood bonding hormone oxytocin into our system. “Animals speak to you in a nonverbal communication, so the interac tions require you to be present and to feel. Both allow for a meditative experience that is tremendously impactful for reducing anxiety,” says Shannon Dolan, an Austin, Texas, nutritional therapist and horse own er. “If you don’t have your own pet, look up equine therapy in your area, go to a local dog shelter, spend time with a friend’s dog or travel out to a petting zoo, where you can experience the healing power of animals.”
Health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.
by Julia Snyder
Healthy and balanced microbes in our bod ies, especially a healthy gut, are important for optimal immune function. We now know that this is both due to the actual microbial community and how they interact with our bodies, and also the various molecules they make as part of their metabolic processes that then our bodies use. We can help these “friends” by eating a variety of plants that contain fiber and other prebiotic nutrients.
Prebiotics are the food that these helpful bacteria like to “eat”. These mi crobes need food to make energy. They do
this by the process of fermentation. Plants have two types of fiber. They are indigest ible to us as humans, but the microbes in our body love them. Insoluble fiber does not dissolve, but it attracts water into your stool, making it softer and easier to pass and promotes regularity. Soluble fiber dissolves making a kind of gel that the gut microbial community likes to munch on. Soluble fiber is what promotes fermentation. They also thrive with other nutrients as well. Besides fiber, other prebiotics in food are fructans, galactooligosaccharides, resistant starch
es, polyphenols and flavonols.
The top prebiotic foods are aspar agus, bananas, barley, beans, sugar beets, chicory, garlic, honey, milk, on ions, peas, rye, seaweeds and algae, soybeans, sunchokes, tomatoes and whole-grain wheat.
Probiotics are the actual healthy mi crobes. They are found in fermented foods like kimchi, sauerkraut, yogurt, kombucha and tempeh along with in the soil. Consum ing probiotics have been shown to have health benefits like prevention of diarrhea, improving depression symptoms, improv ing eczema and improving irritable bowel syndrome symptoms.
Postbiotics are basically what is produced when the probiotics eat the pre biotics. These breakdown products have positive health benefits including helping the immune system, lowering inflammation, acting as antioxidants and having anti-can cer properties. Short-chain fatty acids like butyrate are examples of postbiotics. Scientists are still discovering more about postbiotics, but new research suggests that higher short chain fatty acid levels have been linked to the prevention of chronic disease. Infants that had the highest levels of short-chain fatty acids in their stool at 1 year had significantly less risk of developing eczema, food allergy or asthma by age 6. Other benefits may include balancing blood sugar, reducing the risk of colon cancer and balancing cholesterol levels.
To support these healthy friends in our gut, eat plenty of those prebiotic plant foods they thrive on. If pregnant, instead of eating just one or two, eat 100 trillion.
Julia Snyder, M.D., specializes in Whole Person Care at Golden Light Integrative & Holistic Medicine. Location: 703 E. Main St., Moorestown. For more information, visit GoldenLightMD.com.
Opening a brand-new box of crayons or making a happy mess with homemade salt dough can provide hours of fun for most kids, but art therapy—based in a clinical setting—can help children achieve emotional equilibrium, cultivate social skills and increase their capacity for learning. Dipping a brush into bright colors or creating a collage under the guidance of a qualified therapist can help a child express what is beyond spoken lan guage: unprocessed trauma, emotional and physical pain or the multilevel challenges of autism spectrum disorder.
“Art therapy is completely different from arts and crafts, or even teaching a child how to do art. The idea behind art therapy is that not everyone attending therapy is able to talk about what is going on inside of them,” says Robyn Spodek-Schindler, owner of Paint the Stars Art Therapy, in Manalapan, New Jersey.
According to 2018 research published in the Journal of Applied Psychology & Behavioral Science, painting-based art therapy has been effective in reducing symptoms of depression and anxiety in preschool-aged children. Dipping into the unconscious wellspring of creative impulse through doodling and drawing, finger painting or
taking a photograph can help kids bounce back more easily from bullying or family conflicts, including divorce. Splashing color on a canvas or throwing pottery has been shown to enhance fine motor skills, increase attention spans and instill a sense of accomplishment. For those that are not neurotypical, engaging in guided artistic expression can foster sensory integration and promote positive social interaction.
“I have worked with children who have lost a parent, experienced abuse, aban donment, consequences of addiction in the family, COVID [-19] anxiety and autism spectrum disorders,” says Andrea Davis, founder and CEO of Dallas Art Therapy, in Richardson, Texas. “Many times, the body is expressing the trauma in the form of sleep disturbance, eating changes, anxiety, de pression and panic attacks, to name a few. Art-making bypasses the brain’s trauma response. The art therapist is trained to support the person in the process of cre
ation and allows the person to utilize their other senses to express themselves.”
Celeste Wade, an art psychotherapist at the Child and Family Art Therapy Center, in Haverford, Pennsylvania, emphasizes that emotional processing cannot occur when an individual is on the alert for po tential danger, a physiological response from an overstimulated amygdala. “Trau ma needs to be processed for the client to gain mastery and function in a calm state versus fight, flight or freeze. Art making can also activate this area of the brain and have calming effects to counteract trauma responses,” she says.
The art therapist provides a nourishing presence without art instruction or critiqu ing, and sessions can be private, in a group setting or include family members. Con versation, combined with art making, is typical in any art therapy session. Schind
ler stresses that creating pretty images is not the goal of an art therapy session and dispels the common assumption that “the person attending art therapy needs to have either a talent in art or an interest in art. They just need the willingness to par ticipate in a session.” Some children see immediate benefits, while others realize emotional progress after several sessions.
Art therapy, sometimes in conjunc tion with other modalities, not only gives children a voice, but provides them with an opportunity to stretch their wings. Group therapy, says Davis, “can look like working together to create a collaborative mural. In the process, taking turns, hearing one an other’s ideas, sharing materials, respecting boundaries and each other’s art becomes an important part of meeting goals.”
During an initial art therapy assess ment, Wade might ask a client to draw a family of animals, which creates an op portunity “for the client to share about their own family dynamics in a safe way. If the client has experienced any type of familial trauma and I were to present the same di rective as, ‘draw you and your family doing something,’ the child may be more hesitant or may shut down.”
In a world that can be overwhelming, self-expression through art can give a young person a safe harbor. Schindler accentuates human rapport in the clinical setting, saying, “Art, much like play, is a universal communication tool for children. Sometimes you just feel better when cre ating and sharing with a trusted person.”
Marlaina Donato is an author, painter and composer. Connect at WildflowerLady.com.
There are a variety of ways to engage mental health in a motivated and positive way. Just the same, there are any number of ways one’s mental health can suffer, especially on a day-to-day basis. Sometimes the examples are even mundane, but something ev eryone can relate to, like getting stuck in traffic. It’s just how we deal with it that makes all the difference.
In recently running errands with two family mem bers, Passenger 1 (P1) and Passenger 2 (P2), we found ourselves caught in an unexpected and weird traffic jam in the area. Now had I been alone, I would have thought, “Yeah, this sucks, what’s on XTU?” and sung along, offkey, until traffic moved along again. Now I’m hardly a fan of traffic—and who really is—but you can either let something like this ruin your energy and day … or not.
However, my other two passengers found that their entire existence became this traffic jam. When one minute became two, and then more, the topic was still the standstill … and by topic, I mean the vulgar and negative griping about said traffic. It’s all they could talk about, and consumed them and their entire beings. And I found this was one of those times you don’t want to live in the moment, especially when consumed by the negative.
Then I found myself a bit surprised as P2 actually got out of the car, thinking to myself, “Yep, this is new, and probably not going to lead to good things.” Now he wasn’t losing his mind exactly, but to actually get out of a car in a sea of stopped vehicles thinking that would make them go somehow, well that’s when I check out. He didn’t go much beyond the door, but that he was going even that far was a sign of how frustrated he was, when it just wasn’t necessary.
Now yes, it’s one of those things you had to be there to under stand … And if you’re from a low traffic and or sparsely populated area, good for you, trust me. But because of the volume and people trying to make the light, when the light did turn some were stuck in the intersection, and we still couldn’t move for a while. So, it’s not exactly one person’s fault, and even if it is; again, it’s not the end of the world.
Eventually P2 got back in the car; P1 and me just shook our heads while I felt compelled to break his stones a little bit—if noth ing else to get that upset over something you can’t really control, definitely helps illuminate the better path to choose … and if you can’t engage the positive, then don’t completely cede your energy to the opposite.
So, the complaining continued until I made the threat for them to just take the keys and I’d walk the rest of the way to our destination. I was serious, they weren’t that worried, but either way I love cardio and didn’t want to hear them complaining for much longer. Thankfully, that helped take things down a notch for the rest of the time. And that’s why I know it’s not an exaggeration to say it was the entirety of their existence. During that time, they were wad ing through frustration and anger, physically uncomfortable and stressed out, and energetically at an extremely low vibe. But wouldn’t you know it, the traffic eventually dissipated and that was that … until the next time, because we do live in Jersey after all, and aside from diners and superfund sites, we’re also known for having a bit of a traffic problem here and there.
Matt Preston is a creative and professional writer from Gloucester Township in South Jersey. Writing is one of his passions; body, mind and soul wellness one of his goals; and belief in destiny his continu al motivation. His website and podcast can be found @TheApatheticVegan.com.
When we think of acceptance, we tend to think that we need to be okay with whatever is happening. We think that accepting means we should just let whatever is being done happen. Then our ego mind gets in to the “this shouldn’t be happening” mode and this isn’t the way life should be” mode. This state of mind of what should be happening is really denying the truth of the reality of the situation. This denial of the reality of the situation adds a whole other layer of “suffering” to the situation. Not only are we dealing with a challenging or frustrating situation, now we are dealing with the resistance of the situation on top of the reality that we are faced with. The opposite of resistance is acceptance. Radical Acceptance is the key to not banging our head against the wall in situations; to not resist the truth of your current reality. A very simple, easy, everyday example of this would be sitting in traffic on our way to somewhere that we need to be. We are driving in our car on the way to work and are faced with a traffic jam which is now going to make us late
to work. This angers and frustrates us. Our feelings are valid, but may not be helpful. We are now all tense, perhaps yelling at the traffic. Unfortunately, our reaction to this sit uation does not help move the traffic along. What our mind is saying is “this shouldn’t be happening, I don’t have time for this, this isn’t fair.” So here we sit feeling helpless, a victim of our circumstance. What we don’t realize is that we have a choice in this situation. No, we cannot control the traffic situation, but what we can control is our reaction or better yet, your response to the situation. We can choose to sit feeling frustrated, angry and helpless, or we can choose to respond in a different way. We can catch up on some phone calls that we have not had time for or we can put on our favorite music which will help your current mood.
We may not have a choice of what we are faced with, but we always have a choice of our response to the reality of the situa tion. Accepting what we are faced with does not mean we agree with it or are saying it is okay. Once we radically accept our current reality, then we no longer feel helpless. We can make a conscious decision of how to respond which leads to empowerment.
Natalie Gervasio is a Certified Spiritual and Mindfulness Life Coach with The Journey Within, based in New Jersey. For more information, call 856-259-3779, email Natalie@JourneyWithinMe.com or visit JourneyWithinMe.com.
by Kimberly B. Whittle
We’ve all heard the phrase, “You are what you eat,” but the connection is more than just physical because food impacts our mood, too. During the last decade, there have been an increasing number of studies exploring what’s called the gut-brain axis and the role that microorganisms in the gut play in mental health conditions like anxi ety, stress, depression and other disorders.
Depression is a leading cause of disability in the U.S. and worldwide. There are long-held views in medicine that de pression is caused by imbalances in brain levels of serotonin—the neurotransmitter that plays a key role in regulating mood and other functions like digestion and sleep. These beliefs resulted in decades of extensive use of antidepressants, most of which boost serotonin in the brain.
However, research by University College London, published in July in the journal Molecular Psychology, found “ no consistent evidence of there being an association between serotonin and de pression, and no support for the hypoth esis that depression is caused by lowered serotonin activity or concentrations.”
Michael Gershon, M.D., a Columbia University professor of pathology and cell biology, and author of The Second Brain, has explained to psychologists that “sci entists were shocked to learn” that about 90 percent of serotonin is not created in the brain, but is actually produced in the gut and carried from there to the brain, not the other way around. This relationship is called the gut-brain axis.
A recent literature review of 26 studies suggests that imbalances in gut bacteria can disrupt the two-way commu nication along the gut-brain axis, leading to depression and other psychiatric issues.
“Gut health is extremely important for mental health,” says Bhavna Barmi, Ph.D., a senior clinical psychologist, relation ship therapist and founder of the New Delhi-based Happiness Studio. “The traditional belief that only psychiatry and talk therapy can treat mental health has widened to include lifestyle and food, too.”
“The truth is that our food is the primary contributor of the quality and diversity of bacte ria in the microbiome,” says Ishi Khosla, a clinical nutritionist and president of the Celiac Society of India. “There is an intricate relationship between the gut and the brain.” Food sensitivities, alcohol and highly processed, refined and sugary foods can lead to a lower diversity of good bacteria and increases in bad bacteria in the gut, which can trigger gut inflammation and unfavorable health conditions.
Most mood-related disorders start with inflammation of the brain as a response to inflammation in the gut. “Certain foods, like gluten, can cause an inflammatory response in the gut. Over time, sensitivities to gluten and other foods can lead to a ‘leaky gut’, an impairment of the gut lining that lets toxins into the bloodstream. Often, if it remains unresolved, it leads to mood-related disorders and other chronic health conditions,” says Khosla.
Clinical nutritionists and other practitioners use biochemical markers and food sensitivity tests to help identify food ingredients that trigger inflammation in patients. However, if a leaky gut is present, a food sensitivity test may not be very accurate. As Tom O’Bryan, DC, chief health officer of KnoWEwell, explains in his bestselling book The Autoimmune Fix, “When you have a leaky gut, a practitioner may do a 90-food testing panel that comes back sensitive to 20 or 25 different foods. And then the patient exclaims, ‘Oh my God, that’s everything I eat.’ Well, of course it is, because your immune system is doing what it is supposed to do—protecting you from toxins. Once the inflammation in the gut is reduced through the elimination of wheat and other offensive foods, and the implementation of a personalized diet and proto col to heal the gut [takes place], the same food testing panel will correctly identify those few ingredients to permanently avoid.”
Kelly Brogan, M.D., a holistic psychiatrist and author of The New York Times bestsellers A Mind of Your Own and Own Your Self, as well as co-editor of the landmark textbook Integrative Therapies for Depression, recommends making three dietary changes to lift mood:
n Eliminate processed foods and food toxins
n Add whole foods, good fats and therapeutic foods
n Add fermented foods
Eating foods that are fresh, whole, simple and organic when avail able fuels good gut bacteria and eliminates the tox ins found in pack aged foods such as hydrogenated vegetable oils, preservatives, dyes, emulsifiers, taste enhancers and sugars that can upset the proper balance in the gut. A powerful mood regulator is the omega-3 fatty acid found in such cold-water fish as salmon and trout or taken as a dietary supplement. These fatty acids regulate neurotransmission and gene expression, act as antioxidants and have potent anti-in flammatory properties. Good fats from pasture-raised meats, wild fish, eggs, nuts, seeds, olive oil, coconut oil and grass-fed ghee also contribute to mood regulation.
“Resetting the gut through good bacteria in probiotics and feeding the good bacteria with prebiotics is a powerful tool to fight mood disorders,” says Khosla. Fermented foods such as sauerkraut, pickles (truly fermented, not just cured in vinegar), kimchi and coconut kefir are natural sources of probiotics. They are delicious and easy to make at home.
A 2018 University of Toronto study in the World Journal of Psychiatry identified 12 nutrients to prevent and treat depressive disorders and found that the following foods had the highest levels of those beneficial nutrients: bivalves such as oysters and mussels; various sea foods such as octopus, crab and tuna; organ meats; leafy greens; lettuces; fresh herbs; peppers; and cruciferous vegetables such as cauliflower and broccoli.
Choosing what to eat is complex and affected by culture, cost, environment and taste preferences. Dietary changes can be difficult and take time, and those suffering from mood swings, depression or anxiety have additional challenges in making changes. Nutritionists advise starting small by incorporating one or two foods rich in beneficial nutrients and eliminating a highly processed or packaged food or two. Focus on incorporating a rainbow of red, yellow, orange and green foods into meals. “Food therapy to improve mood is inexpensive, free of side effects and can begin to show results within days,” says Khosla.
In view of the gut-brain axis, says Barmi, “It is imperative that from this point on, nutritionists, psychiatrists and psychotherapists work together for holistic care of the client to lead to maximum benefit.”
Kimberly B. Whittle is the CEO of KnoWEwell, the Regenerative Whole Health Hub online solution for health and well-being. Visit KnoWEwell.com.
YIELD: 2 SERVINGS
SALAD:
½ cup quinoa
1 medium beetroot, grated
fresh mint leaves, roughly chopped
cup fresh cilantro
2 Tbsp shelled pistachios, roasted
2 Tbsp golden raisins
cup water
DRESSING:
2 Tbsp extra-virgin olive oil
3 Tbsp lemon juice, adjust to taste
2 cloves garlic, adjust to taste
tsp roasted cumin powder
Salt and ground black pepper to taste
Honey to taste
Rinse quinoa and add to a pot. Add water and cook uncovered for around 15 minutes or until all the water is evaporated. Cover
the pan and switch off the stove. Keep covered for 5 minutes, remove lid and fluff cooked quinoa with a fork. Set aside to cool.
In a bowl, mix all dressing ingredients and set aside. Place cooled quinoa, grated beets, pistachios, raisins and chopped herbs in a large bowl. Pour the dressing, toss well. Serve cold.
Recipe courtesy of Ishi Khosla.
Blueberries contain compounds that increase beneficial bacteria in the gut, as well as antioxidant properties that are remarkable at protecting our brain. In fact, consuming 1 cup of blueberries per day for three years gets our brain working as well as it did 11 years earlier. Bananas are high in pectin, which helps to normalize movements of the large intestine. Look for gelatin powders from pastured animals.
1-1½ cups water
½ cup coconut milk
1-2 frozen bananas
1 cup frozen blueberries
2 Tbsp ground flaxseed
1 Tbsp unflavored gelatin powder
1 Tbsp high-quality fish oil
1 tsp ground cinnamon
1-3 scoops L-glutamine powder (optional)
In a blender, combine the water, coconut milk, bananas, blue berries, flaxseeds, gelatin powder, fish oil, cinnamon and L-glu tamine powder (if using). Blend until smooth. Add more water for a thinner smoothie, if desired. Serve immediately or pour into ice-pop molds and freeze for a sweet treat later on.
Recipe courtesy of Tom O’Bryan, DC, CCN, DACBN, from his book The Autoimmune Fix.
M.D.,
by Randy Kambic
Whether it’s the thrill of alpine skiing down the side of a high mountain with breathtaking views or the serene pleasure of Nor dic cross-country skiing in a nearby park, strapping on skis and swooping off burns lots of calories, makes winter more enjoyable in diverse settings and accommodates all ages and skill levels.
According to the National Ski Areas Association, there were 61 million ski resort visits during the 2021-2022 season, a 3.5 percent increase over the previous season. A survey by Snow sports Industries America found that 4.8 million people cross-country skied on backcountry, public and private trails, and in other areas in the 2019-2020 season. To encour age neophytes to try either style or for skiers wishing to do more, here are some technique, conditioning, fitness and safety tips.
Skis have parabolic characteristics: they are made to turn. When the knees are slightly bent forward, the upper legs serve as shock absorbers. “When skiers don’t sufficiently flex their knees and ankles, they can’t adequately pressure the fronts of their skis, which is where the control is,” says Mike Cyr, a ski instructor at Lost Valley, Maine, in SKI magazine’s July edition.
“Tip your skis into their uphill edges to turn up the hill until you stop,” advises Deer Valley, Utah, ski instructor Rusty Carr in SKI . The more experienced skiers get, the more they understand how long this will take, based on terrain, speed and snow conditions.
“In addition to keeping strong the more obvious muscles
like quads and hamstrings, being sure your glutes are strong and not inhibited by tight hip flexors is key,” says Leigh Dam kohler, a certified chiropractic sports physician and a licensed massage therapist, in Yonkers, New York. “Maintaining a strong core and a combination of high-intensity, short-burst training, as well as sustained cardio, will keep your body prepared for skiing.” She recommends cycling, swimming, walking, running, yoga, Barre and Pilates, plus doing “wall sits, lunges or squats that are ideal to work your muscles in a parallel way to when you’re on the slopes.”
Conditions are key. A “fast track”—hard-packed snow— demands sharp, forceful turns to maintain control. Spots on the slope that are shaded may be icy, especially early in the day. Skiing in powder or slushy snow will slow skis down, allowing for subtler turns and carving a path down the slope. Tight-fit ting, stiff ski boots are necessary to provide the most direct intention of energy to either ski. Always be alert. To avoid collisions, look before turning and listen for skiers or snowboarders that might be speeding down the slope from behind.
All that’s needed is a few inch es of snow for a recreation al playground. Along with snowshoeing, cross-country skiing is a serene and quiet connection with nature. Some hardcore aficionados take multi-day backcountry or mountainous treks along marked trails with overnight stays in lodg es, huts and cabins that may pro vide ski equipment.
Cross-country skiers glide on thin ner skis over relatively flat terrain with their weight slightly forward and evenly distributed over both skis, moving in a scissors-like motion akin to an elliptical workout machine or power walking with a long gait. Only the toe in a sneaker-like boot is attached to the ski’s binding, so skiers lift up with each arm, planting a pole and pushing on it, and a fuller gliding motion is attained. Overall, it’s a highly aerobic exercise facilitating an extensive workout for arms and legs. and fatigue,” adds Damkohler.
Freelance editor, writer and avid skier Randy Kambic lives in Estero, Florida.
The slopes of alpine ski resorts are shared with snowboarders.
Here’s some basic advice to give it a try:
n A great way to decide which foot to lead with is to go with the foot used to kick a soccer ball.
n To attain and maintain proper balance, keep most of the weight over the board.
n Learn to strap into the board while standing, as this saves considerable energy, instead of repeatedly pushing up from sitting in the snow.
n Traverse evenly across the slope to learn how to ride and gain edge con
A nimals offer support to humans in innu merable ways, acting as loyal companions, providing soothing therapy and emotional support, and being attentive service ani mals for invaluable medical assistance. As animals increasingly take on these roles in public spaces, it is necessary to understand what each category offers and the type of access each is given.
“Some people misrepresent their ani mals as assistance animals in order to bring them to places where pets are not allowed, to avoid fees or out of a misunderstanding of the animal’s role,” states the American Veterinary Medical Association ( avma. org ). It points out that although service, therapy and emotional support animals are sometimes referred to interchangeably, they are distinct categories, each with its own definition.
As defined by the U.S. Department of Housing and Urban Development, an as sistance animal is “any animal that works, provides assistance or performs tasks for the benefit of a person with a disability, or provides emotional support that alle viates one or more identified symptoms or effects of a person’s disability.” If certain conditions are met, a person may be entitled to keep an assistance animal in a housing facility that would otherwise prohibit animals.
The Americans with Disabilities Act of 1990 defines a service animal as “any dog that is individually trained to do work or perform tasks for the benefit of an individual with a disability, including a physical, sensory, psychiatric, intellectual or other mental disability.” Aside from miniature horses, no other species are included.
Service animals perform such tasks as helping with navigation, pulling a wheel
chair, assisting during a seizure,
work, alerting a
son
interrupting impulsive
Emotional support animals (ESA), according to the Fair Housing Act and the Air Carrier Access Act (ACAA), can be any species. Both laws require a disability-related need and a recommendation by a medical or men tal health professional. ESAs do not have to be trained to perform a particular task and may be permitted in otherwise banned housing facilities. Some international air lines allow them to travel at no extra cost.
As of January 2021, following a U.S. De partment of Transportation rule-tightening, virtually no American domestic airline allows ESAs to fly free. (Small dogs can still be flown by passengers paying extra.)
According to the ACAA, therapy animals may take part in animal-assisted interven tions when there’s a “goal-directed inter vention in which an animal meeting specific criteria is an integral part of the treatment process.” Animal-assisted therapy may involve dogs, cats, horses, llamas, pigs and other species, typically in hospitals, schools and rehabilitation centers.
While service animals are highly trained and can even receive certifications as psychiatric service dogs, ESAs are often pets that help a person to cope with daily life or situations they may otherwise find intoler able, such as being in stores, restaurants, museums and on airline flights and other public transportation.
Controversy has aris en when some people have pushed the line, claiming their pet is necessary for emo tional support, but
in reality, are just there to enjoy access benefits. Yet, in a survey of more than 500 Americans, both service dogs and emo tional support dogs were viewed favorably, and most participants reported feeling that the majority of people with such dogs were not taking advantage of the system.
There is seemingly no end to the emotional, physical and mental benefits dogs offer to humans. Regular visits with therapy dogs may improve the well-being of people seek ing addiction and mental health treatment. Animal-assisted interventions have been used among Canada’s correctional popu lation, for which mental health, addictions and trauma histories are major concerns.
Research published in the journal Anthrozoös found that animal-assisted therapy decreased the need for pain med ication in people receiving joint replace ment therapy. Studies by the Delta Society suggests holding, stroking or simply seeing an animal may lower blood pressure while lessening feelings of hostility and increas ing self-esteem. For children, service dogs can be trained to detect the scent of allergens like peanuts or gluten in food and even provide comfort to them and adult witnesses in courtrooms.
Be aware that out in public, certain rules of etiquette apply. Service dogs, in particular, should never be approached, talked to or touched unless permission is granted by the dog’s handler. And take no offense if the handler says no. Distracting a working dog can result in potential harm to the handler and may interfere with the dog’s focus and ability to follow potentially life-saving commands or cues.
Veterinarian Karen Shaw Becker, DVM, has spent her career empowering animal guardians to make knowledge able decisions to extend the life and wellbeing of their animals.
Decades ago, environmental groups urged the banning of what are known as forever chemicals, which have been linked to cancer, compromised immune systems and hor monal imbalances, among other health issues. To day, although some of these man-made per- and polyfluo roalkyl substances (PFAS) are being phased out, there’s still much to worry about.
“These chem icals are every where–in prod ucts, in our homes, in our drinking water. They’re even coming down in rain,” says Mike Schade, director of the Mind the Store program of Toxic-Free Future (ToxicFreeFu ture.org), a national nonprofit based in Seattle. “This is a growing public health crisis.”
A recent Environmental Working Group ( ewg.org ) report says that 200 million Americans are likely drinking water contaminated with PFAS, and that these chemicals are even more toxic than once thought. In June, the U.S. Environmental Protection Agency (EPA) established new health advisories for these chemicals, warning about the toxicity of even lower amounts in water. The EPA is offering $1
billion in grants initially and $5 billion over time to help remove them from drinking water. Recent research has also shown PFAS detected in sludge used as fertilizer in home gardens. “We need action at all levels of government,” Schade says. “We need states to step up. We need Congress to step up. We need big companies to step up and consumers to take action.”
Since the late 1940s, forever chemicals have been manufactured for use in products such as nonstick cook ware; waterproof, water-re sistant and stain-resistant textiles; dental floss; and food packaging, such as microwave popcorn bags and fast-food contain ers. Firefighters also use foam that con tains the chemicals.
“Production and disposal of these chemicals is lead ing to the contam ination of drinking water supplies and surface water bodies all across the country,” Schade says. “It’s a huge issue, especially in the Great
“We’re talking about more than 9,000 chemicals,” says Susie Dai, Ph.D., a leading PFAS researcher and an associate professor of plant pathology and microbiology at Texas A&M University. “Because they contain one of the strongest chemical bonds, the carbon-fluorine bond, they are very stable. That makes it difficult for the chemicals to break down and easy for them to accumulate in the environment.”
Several years ago, chemical compa nies began manufacturing what they deem are less-toxic PFAS. They’re known as either short-chain or alternative PFAS, and
include chemicals named GenX and PFBS. “The more that scientists study this very large class of chemicals, the more that scientists find the replacement chemicals are likely just as toxic,” Schade says. The EPA June health advisories include these two new PFAS.
Meanwhile, as public concern grows, 11 states have banned PFAS in food packaging, and Congress is considering a similar ban, says Schade. Whole Foods Market has stopped using the chemicals in food packaging, and Keen, an outdoor shoe brand, has phased out use of PFAS in their products.
In February, Toxic-Free Future sent rain jackets, hiking pants, cloth napkins, bedding and other products marked as stain- or water-resistant to independent labs for analysis. “Seventy-two percent of them contained forever chemicals,” Schade says. Some of these products are manufactured by recreational equipment company REI, which Toxic-Free is urging consumers to write to, asking it to end the practice.
In July, Columbia Sportswear received petitions with 48,000 signatures from the Natural Resources Defense Council and other environmental organizations urging the company to eliminate PFAS from its products. Although it has begun taking steps, Columbia has yet to set a timeline or define PFAS sustainability standards.
“We can minimize the threat of PFAS contamination by turning off the tap on their use,” says Paloma Paez-Coombe, an associate of Environment Illinois, which participated in the petition drive. “One of the best ways we can do that is by getting a major brand like Columbia Sportswear to publicly lead the way.”
These actions, however, won’t fix the problem of PFAS al ready in drinking water. Dai and other researchers have created a new bioremediation technology using plant-based material and fungi that could clean places where forever chemicals have been disposed. She hopes a similar concept can be applied to PFAS-contaminated drinking water.
Northwestern University researchers published a paper in August in Science showing PFAS can be destroyed using some what harmless chemicals called sodium hydroxide, which is the lye used to make soap, and dimethyl sulfoxide, a medicine for bladder issues. Dai says that before these new approaches, the only way to break down PFAS was to expose them to high tem peratures in an incinerator, but that is costly and still introduces harmful chemicals into the environment.
Meanwhile, the Delaware-based chemical company Chemo urs, a spinoff of Dupont that manufactures PFAS, has filed a lawsuit against the EPA saying the agency’s most recent health advisory regarding PFAS is based on flawed science. Chemours is the same company that has been ordered to pay a $12 million fine to the state of North Carolina after contaminating waterways with PFAS.
Schade surmises, “This is an issue that should be of concern to every American, especially when these chemicals are linked to health problems that are on the rise in our communities.”
Sheryl DeVore has written six books on science, health and nature, as well as health and environmental stories for national and regional publications. Read more at SherylDeVore.wordpress.com.
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You and Me Preschool – Nov 1, 2, 5. 1011am. Ages 3-5. We will read Cubs First Winter by Rebecca Elliot, do a craft and head out and about on an adventure. $10/ child with 1 adult free. Woodford Cedar Run Wildlife Refuge, 4 Sawmill Rd, Medford. Registration required: 856-983-3329 or CedarRun.org.
Reiki Level I and II Training Certifica tion Class – Nov 3, 5 & 6. With Elsie Kerns. Reiki Level I teaches basic principles in cluding the hand positions for self and others that correlate to the chakras and endocrine system. Reiki Level II empow ers the individual with sacred symbols, working with emotional/mental balancing and sending distant healing. $333. Ex citari Wellness Center, 30 Jackson Rd, Ste D101, Medford. Register: 856-885-2990 or Vagaro.com/excitariwellness/classes.
Crystal Bowl & Reiki Meditation Healing – 7pm. With Beth O’Brien. During the med itation, a short reiki energy healing is giv en to further relax and clear your chakras. The evening concludes with an angel card reading. $30. The Center, Life in Balance, 45 S Main St, Medford. 609-975-8379. TheCenterLifeInBalance.com.
Healing Power of Sound – 7-9pm. An gelo Rizzo will discuss and demonstrate how sound can heal the body, relieve pain, open up emotional blockages and provide relief for many conditions, including anx iety, stress and PTSD. Ends with a sound healing meditation. $50. Excitari Well ness Center, 30 Jackson Rd, Ste D101, Medford. Register: 856-885-2990 or Vagaro.com/excitariwellness/classes.
Green Day Festival – 12-4pm. Live mu sic, vendors with homemade, handmade, eco-friendly products, free workshops and activities for the whole family. S Second St, Hammonton. PinelandsAlliance.org.
Crystal Healing for Animals Certifica tion Course – 1-4pm. With Katie from The Hum of Nature, LLC. Learn about the an imals 7 main chakras and about 11 com mon crystals and everything they can offer your animals, aura cleansing with crystals, and placement of crystals on the animals and in their environment. $60. Massage by Laura, 3 Deltona Ln, Marlton. Register: Vagaro.com/massagebylaura/classes.
Moonlight Hike – 7-8pm. Join an experi enced guide for a night walk in the pines. $5/member, $10/nonmember. Whitesbog Preservation Trust, 120 W Whites Bogs Rd, #34, Browns Mills. 609-893-4646. Whitesbog.org.
Sound Healing Meditation – 11am12:30pm. Be guided through a short medi tation to relax and allow yourself to be im mersed into the mystical sounds of crystal singing bowls, a gong, koski chimes, a rain stick and Tibetan bowl. $33. Excitari Well ness Center, 30 Jackson Rd, Ste D101, Medford. Register: 856-885-2990 or Vagaro.com/excitariwellness/classes.
Interpretive Trail Hike – 1:30-2:30pm. An interpretive hike through our varied habi tats. Easy pace suitable for all ages. Inclem ent weather cancels. Registration limited. Free. Rancocas Nature Center, 794 Ran cocas Rd, Westampton. 609-261-2495. RancocasNatureCenter.org
Yoga at the Refuge: Beaver Full Moon –7:30-9am. All levels. A slow vinyasa/yin class. Woodford Cedar Run Wildlife Ref uge, 4 Sawmill Rd, Medford. Registration required: 856-983-3329 or CedarRun.org.
Science Rocks! Day-Off: Fur, Feathers and Scales – 9am-3pm. K-5th grade. Join us for a full day of exciting science experi ments, hikes, animal encounters and more. Woodford Cedar Run Wildlife Refuge, 4 Sawmill Rd, Medford. Registration required: 856-983-3329 or CedarRun.org.
Fire and Ice Workshop Series – 5-8pm. Ignite Sadhana the Wim Hof facilitators and Artemis Table a Thai bodyworker and Holotropic breath facilitator are coming to Excitari to bring contrast therapy, body and breathwork and somatic release to re set our mind and body. $175. Excitari Well ness Center, 30 Jackson Rd, Ste D101, Medford. Register: 856-885-2990 or Vagaro.com/excitariwellness/classes.
Sacred Sound Drumming & Fire Ceremo ny – 6:30pm. With Kathy Hardies. Drum ming is an ancient practice inviting the body to connect with the higher self and with others. It is both a release and cre ation of a magnificent expression of the Self. Also experience personal release through the transformative fire ceremony welcoming your highest good in tandem with Spirit. $30. The Center, Life in Balance, 45 S Main St, Medford. 609-975-8379. TheCenterLifeInBalance.com.
Reiki-Infused Sound Bath – With the Vi brational Institute. Experience the power of the crystal bowls, gongs, drums, tuning forks, chimes, voice and more. $35. Mas sage by Laura, 3 Deltona Ln, Marlton. Reg ister, Lucia: 443-253-8064.
Science Rocks! Day-Off: Patterns in Na ture – 9am-3pm. K-5th grade. Join us for a full day of exciting science experiments, hikes, animal encounters and more. Wood ford Cedar Run Wildlife Refuge, 4 Saw mill Rd, Medford. Registration required: 856-983-3329 or CedarRun.org.
Healing Power of Breath – 7-9pm. Ex perience the healing power of focusing on your breath in this introductory class that will guide you through active meditation and breath techniques. $25. Excitari Well ness Center, 30 Jackson Rd, Ste D101, Medford. Register: 856-885-2990 or Vagaro.com/excitariwellness/classes.
Brunch with a Wildlife Rehabilitator –10am-12pm. Join one of our state licensed wildlife rehabilitators for brunch followed by an in-depth discussion and tour of our Wildlife Hospital and outdoor rehabilita tion enclosures. Age 15 & up. $50. Wood ford Cedar Run Wildlife Refuge, 4 Saw mill Rd, Medford. Registration required: 856-983-3329 or CedarRun.org.
Energy Medicine Boot Camp – 11am3pm. With Elsie Kerns. Experience effec tive self-healing practices; clinically prov en ways to successfully address anxiety; step into generational healing and release past negativity and call forth generational wisdom; change beliefs system with a tar geted tapping system; honor and balance the divine feminine with the divine mascu line for the best of both energies. $197. Ex citari Wellness Center, 30 Jackson Rd, Ste D101, Medford. Register: 856-885-2990 or Vagaro.com/excitariwellness/classes.
Restorative Yoga & Sound Healing –1-3pm. Join us for a blissful afternoon of live sound healing with gongs, sound bowls and bells, in restorative yoga poses with essen tial oils. $45. Whole Body Yoga Studio, 103 E Walnut St, North Wales. 215-661-0510. WholeBodyYogaStudio.com.
Junior Night Hike – 4:30-6pm. Program geared toward children pre-K-2nd grade (with an adult), but older siblings welcome. Enjoy a guided hike at night to visit noctur nal habitats. $10/nonmember, $5/member. Woodford Cedar Run Wildlife Refuge, 4 Sawmill Rd, Medford. Registration required: 856-983-3329 or CedarRun.org.
Raptor Photography Session – 9-11am. Trained staff will bring select birds out of their enclosures for photographing upclose and personal on perches and in a nat ural setting. $50/member, $60/nonmem ber. Woodford Cedar Run Wildlife Refuge, 4 Sawmill Rd, Medford. Registration required: 856-983-3329 or CedarRun.org.
Happy Harvest Spiritual & Wellness Event – 12-5pm. An event that will host different vendors to promote physical, spiritual and mental wellness. Ukrainian American Citi zens Association, 847 N Franklin St, Phila delphia, PA. UkieClub.com.
Nature’s Ornaments – 5:30-7pm. Natural materials like shells, pinecones and dried flowers will be used to make several small decorations/ornaments that you can gift, use year-round or save for the holidays. $25; all supplies included. Rancocas Nature Center, 794 Rancocas Rd, Westampton. Register: RancocasNatureCenter.org.
Gallery Reading with International Me dium Rich Braconi – 6:30-8:30pm. Con nect with family, loved ones and friends who have passed. Rich’s unique abilities allow him to relay deep spiritual messag es of personal guidance, insight and love from loved ones in Spirit. No guarantee that everyone will receive a message. $55. Ex citari Wellness Center, 30 Jackson Rd, Ste D101, Medford. Register: 856-885-2990 or Vagaro.com/excitariwellness/classes.
Self-Care for the Super Sensitive Work shop – 6:30-8:30pm. With Tracy Farquhar. Empaths will learn tools so that they can experience their sensitivity as a gift, rather than a burden. The holidays can be chal lenging for those with high sensitivity, so it’s a good time to start some new practices. $40. Massage by Laura, 3 Deltona Ln, Marl ton. Register: TracyFarquhar.com.
Reiki Share – 7-9pm. A co-collaborative healing event where all participate in the energy healing of each other. No experience required. $25. Whole Body Yoga Studio, 103 E Walnut St, North Wales. 215-661-0510. WholeBodyYogaStudio.com.
Saturday Guided Hike – 10:30-11:30am. Studies show that taking a walk in a natu ral area is good for your physical and mental health. Free. Rancocas Nature Center, 794 Rancocas Rd, Westampton. 609-261-2495. RancocasNatureCenter.org.
Make Your Own Mala Workshop –2-4:30pm. Be guided through a medita tion to set up a creative space and then led through the design, stringing and hand-knotting of their own 108 bead Mala. Real stones used. $75. Whole Body Yoga Studio, 103 E Walnut St, North Wales. 215-661-0510. WholeBodyYogaStudio.com.
Yoga at the Refuge: Easy Like A Sunday Morning Bliss – 7:30-9am. All levels. A slow vinyasa/yin class. Woodford Cedar Run Wildlife Refuge, 4 Sawmill Rd, Medford. Registration required: 856-983-3329 or CedarRun.org.
New Moon Night Hike – 5:30-7pm. En joy a guided hike 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.
Yoga at the Refuge: Gratitude in Nature –8:30-10am. All levels. A slow vinyasa/yin class. Woodford Cedar Run Wildlife Ref uge, 4 Sawmill Rd, Medford. Registration required: 856-983-3329 or CedarRun.org.
Small Business Saturday at Whitesbog Preservation – 10am-4pm. Give-aways and great local artisan items to pick up for the holidays, retro toy stocking stuffers, chocolates, preserves, candy, crochet and knit wear, collectible T-shirts. Whitesbog Preservation Trust, 120 W Whites Bogs Rd, #34, Browns Mills. 609-893-4646. Whitesbog.org.
Barnegat and LBI Birding Field Trip –10am-1pm. Explore the sea wall and beach around old Barney in search of fall and win ter migrants. We never know what will show up. Free; Membership suggested. More info & to register: RancocasNatureCenter.org.
Healing Gallery – 7-8:30pm. Hosted by: Matt Penner Spiritual Healing. He will pro vide energy healing modalities to the group: reiki, Shamanic, Violet Flame and Arch angel Metatron. During the group healing, while giving energy at the same time, he will also connect with a select few to do personal specialized healing. $75. Mys tical Blossoms, 35 S Main St, Medford. MysticalBlossoms.com.
Green Trading Post at Pinelands Preser vation Alliance – 12-4pm. Holiday bazaar featuring nonprofit organizations, local artists and authors. Pinelands Preservation Alliance, 17 Pemberton Rd, Southampton. PinelandsAlliance.org.
Yoga Cape May Holistic Yoga Retreat – Feb 3-5. “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 var ious styles of yoga and meditation. All levels. $299 all-inclusive. Marianist Re treat Center, Cape May Point. Info, Karen: 609-827-8886 or KBosna28@yahoo.com. YogaCapeMay.com.
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.
AFFORDABLE 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 a BOH-certified kitchen for rent. For more info: 609-975-8379.
OFFICE SPACE – Integrative Physician looking to share office space in Voorhees. 856-669-9118.
REGISTERED NURSE – Holistic Wellness Center is seeking a part-time 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.
NASouthJersey.com can help you access the resources you need for help in staying healthy and happy!
Sunday Morning Yoga – 9:30-10:30am. Offers a hatha yoga practice, following a classic style that includes asanas (yoga postures) and pranayama (yoga breath work). This gentle synchronized flow is guided by Fit Mind and Body LLC instruc tors helping us to bring balance to the mind and body and enhancing deeper spiritual practices such as meditation. $15. Stu dio 67 Medford, 67 N Main St, Medford. Studio67Medford.com.
Prenatal Yoga Classes – 6-7pm. Designed to nourish expectant mothers during their journey. Learn to connect with their own innate wisdom, body and growing baby. Strengthen pelvic muscles, improve circula tion and increase comfort. $25/class, $130/6 classes. Whole Body Yoga Studio, 103 E Walnut St, North Wales. 215-661-0510. WholeBodyYogaStudio.com.
Monthly Meditation/Mini-Workshop –6:30-8pm. 1st Mon. An open invitation to those who are interested in exploring med itation, energy education/topics and reiki. No experience necessary. $15. The Cen ter, Life in Balance, 45 S Main St, Medford. Pre-registration required: 609-975-8379 or TheCenterLifeInBalance.com.
Midweek Meditation – 12-12:10pm. Also Fri. The focus of this meditation is love. Each week we will raise the love vibration person ally 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.
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.
Virtual Pinelands Commission Meet ing – 9:30-11am. 2nd Fri. The Pine lands Commission is the state agen cy that oversees conservation and development within the Pinelands bound aries. They hold a regular monthly meet ing that is open to the public. Pinelands Preservation Alliance: 609-894-7300 or RhyanG@PinelandsAlliance.org. Agenda: State.nj.us/pinelands.
Midweek Meditation – 12-12:10pm. Also Wed. The focus of this medita tion is peace. Each week we will raise the love vibration personally and global ly. Treat yourself to a mid-day refresh er. Free. The Center, Life in Balance, 45 S Main St, Medford. 609-975-8379. TheCenterLifeInBalance.com.
Collingswood Farmers Market – Thru Nov 19. 8am-12pm. 713 N Atlantic Ave, Colling swood. CollingswoodMarket.com.
Walking Group – 9am. 1st Sat. With Mi chelle, Teeming Health Wellness Stu dio. Walking group at one of our local county parks. For more info & location: Meetup.com/Healthy-Mount-Holly.
Psychic & Healing Fair – 10am-2pm. 3rd Sat. The fair offers different avenues to healing. Be able to have an intuitive/psy chic reading, a reiki session, energy heal ing or lie on the BioMat. $30/20 mins. A variety of 20-min free talks offered. The BioMat incorporates amethyst crystals, far infrared heat and negative ions to help the body heal and relax. Walk-ins welcome and encouraged. The Center, Life in Balance, 45 S Main St, Medford. 609-975-8379. TheCenterLifeInBalance.com.
Volunteer Service Day – 10am-3pm. 1st Sat. Volunteer in outdoor or indoor projects in the village. Whitesbog Preservation Trust, 120 W Whites Bogs Rd, #34, Browns Mills. 609-893-4646. Whitesbog.org.
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.
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 pa tients the best of both worlds and the freedom to choose.
ICAM’s HEART Program address es the body’s basic needs in terms of hormone rejuvenation to in clude 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 in clude 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.
DR. SEAN C. INSELBERG, DAC, MSC, CNS
Nutritional Wellness Center
1 Cinnaminson Ave, Ste 206 Palmyra, NJ 08065 856-499-2160
NutritionalWellnessNJ.com
Offering simple, effective solu tions for optimal health for the whole family. Includes: Func tional Medicine testing, Othro molecular energy medicine, Neuro Emotional Technique, Psycho neurobiology, autonomic response testing, Theta Healing.
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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, transforma tion begins. Sally specializes in Tellington TTouch®, Reiki Ryoho, Jin Shin Jyutsu®, Bach Flower Remedies and Emotional Freedom Technique.
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 im portance of your relationship with yourself and how to foster it.
JANET WATKINS, RYT, CRM
in
& Wellness
W Merchant St, Audubon, NJ 08106 856-816-4158
Utilizing the principles of ayurve da, nutrition, yoga, meditation, and herbs for natural healing and self-care to support your body in returning to its natural healthy function. Reiki session, ayurve dic cooking classes, restorative yoga and private yoga sessions.
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. Symp toms due to menopause, andro pause, 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 Resto ration Therapy (BHRT). Dr. Camille Semple-Daly is board certified in OB/GYN, In tegrative and Aesthetic Medicine.
MARK JAMES BARTISS, MD Institute for Complementary & Alternative Medicine 24 Nautilus Dr, Ste 3, Manahawkin 609-978-9002
504 Hamburg Tpk, Ste 202, Wayne 973-790-6363
639 Stokes Rd, Se 202, Medford 609-654-5900
ICAMBartissMD.com
Dr. Bartiss is among a small group of physicians that pioneered the early “integrated” health care system. As a conventionally and holistically trained physician, he offers the best of both schools of medicine. Dr. Bartiss’ “HEART” Program (Hormone, Endocrine, Adrenal Rejuvenation Therapy) addresses hormone imbalance and focuses on restoring his patients to optimal levels. The sim ple 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.
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 pro viding patients the best possible spinal health care including chi ropractic adjustment, massage, electrical muscle stimulation, ul trasound, hot and cold therapy, cervical and lumbar traction, and stretching and strengthening ex ercise instruction. Her adjust ments techniques consist of diversified, acti vator, arthrostim, SOT blocking, craniosacral work, active release technique and PNF stretching.
HARMONIOUS HEALINGS HOLISTIC HEALTHCARE
3000 Atrium Way, Ste 200, Mount Laurel, NJ 08054
856-359-6005
DrKevinG.com
Optimize your human potential holistically: functional neurology & kinesiology, stress release & neuro-emotional technique, structure & posture improvement with advanced biostructural cor rection, biophysics body opti mizer.
PELLOWAH ENERGY HEALING Marla Gerrow 609-923-7389 • Virgo858@hotmail.com
Pellowah is an angelic word for radical shift in consciousness. Trained in Scotland in Pellowah Healing; one of three in the entire USA. It is a hands-off energy healing technique. It is pure ener gy, a simple and powerful modal ity allowing for spiritual awaken ing, spiritual growth, clarity and increase intuition direction and purpose.
CHARLOTTE NUSSBAUM, MD
Medford Functional Medicine 107 Jamestown Ct, Medford 609-969-4844
MedfordFunctionalMedicine.com
Board-certified pediatrician and internist Charlotte Nuss baum is a founder of Medford Functional Medicine where we partner with people of all ages to reclaim your health.
NATURAL HEALTH IMPROVEMENT CENTER OF SOUTH JERSEY
1020 Kings Hwy. N., Ste 110, Cherry Hill, NJ 856-667-6805 • NHICSouthJersey.com
LIESHA GETSON, BCTT, HHC
Health Through Awareness 100 Brick Rd, Ste 206, Marlton 856-596-5834
Liesha Getson is a Board-Certi fied 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 de toxification and biopuncture.
NATURAL HEALTH
Andi’s role as an End of
Safe, natural solutions for many health prob lems. Get to the root of your symptoms and heal your body with Nutrition Response Test ing. The practitioners at NHIC offer a non-in vasive, advanced form of muscle testing for food sensitivities, chemical and metal toxicity, and immune system issues for all ages. Indi vidualized, targeted, “Root-Cause Nutrition.”
Laurel Hill Plaza, corner of BlackwoodClementon Rd & Laurel Rd, Lindenwold. 856-784-1021
• NaturalHealthNJ.com
For a complete selection of vita mins, homeopathics, body care, bulk herbs, bulk grains, pack aged foods, frozen foods, organic produce, snacks. Open 7 days. Mon-Fri, 9am8pm; Sat, 10am-8pm; Sun, 10am-5pm.
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
is to accompany the dying and their
ones in the final
of life.
support is non-medical, focusing on your emotional, spiritual and physical well-being to help navigate a transition with purpose. Support is available from developing
directives through processing grief with loved ones after the transition. Book a free
today.
NICOLE PAVLIK, RN
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, work shops, treatments, services and products to optimize your health. Homeopathy classes, auricular therapy, ionic foot detox, organic herbal teas and more.
Dr. Jaime Feldman, one of the pio neers in an advanced technique called “Advanced Parts Therapy,” has been able to unlock the sub conscious and remove unwanted behaviors: stop smoking (guaran teed), weight loss, stress, depres sion, 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.
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 preven tive, nutritional and integrative approach. We look for causes and triggers for disease before reaching for the prescription pad. Same and next day appoint ments are available.
Julia Snyder, MD
703 E Main St, Moorestown, NJ 08057
GoldenLightMD.com
Julia Snyder believes in taking a whole-person approach to heal ing. As a trusted partner in your care, she empowers your own growth and healing through healthy lifestyle change, nutrition, mind/body medicine, supple ments and pharmaceuticals only if needed. Offering in-person ses sions. Telehealth available for PA and NJ.
PHILIP GETSON, DO
Health Through Awareness
100 Brick Rd, Ste 206, Marlton, NJ 08053 856-596-5834
Health Through Awareness takes a holistic approach to health and well-being. Dr. Philip Getson is a board-certified Family Physician and certified by four Thermo graphic Boards. He specializes in thermography, an early diagnostic tool for many health conditions in cluding 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.
POLINA KARMAZIN, MD
Board certified in Integrative Medicine & Acupuncture 2301 E Evesham Rd, Bldg 800, Ste 219 Voorhees, NJ 08043 856-528-2258 • SouthJerseyHolistic.com
Our practice treats each person individually by addressing the root cause of the problem. Dr Karmazin employs holistic thera pies, such as acupuncture, bio puncture, homeopathy and nu tritional counselling for a variety of ailments. We also specialize in holistic pain management and do not use narcotics, NSAIDs or steroid injections.
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.
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!
NATALIE GERVASIO, CSLC
The Journey Within LLC 856-259-3779
I am a Certified Spiritual and Mindfulness Life Coach. I work with my clients so that they are empowered to make positive changes in their life. I believe in the mind-body connection and mindfulness helps with com bating the effects stress has on both.
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 cos metic injector and renowned der matology speaker with 10+ years of extensive medical training. Her continuous dedication for skincare, surgery, dentistry, and cosmetic procedures are enhanced by com bining the use of the latest tech nology 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 special ist, offering the purest treatments achievable with our personalized natural products.
DOROTHY GREEN, HHP
Moorestown, NJ & Narberth, PA 609-261-1955
DorothysHealingCenter.com
With over 20 years’ experience and 60,000 sessions, come ex perience methods to reconnect the body back to wellness and free itself from symptoms, then move into greater self-awareness.
MELISSA JOSSELSON,
Marlton
856-472-9495
Holistic
care for all ages and a variety of
condi tions. Find the cause of your health issues and heal using safe, natural and non-toxic
TRACI
Join the region’s
in your name
date are your lessons, talents and desires. Traci will help you realize your full potential.
PINELANDS ADVENTURES
1005 Atsion Rd, Shamong, NJ 08088
609-268-0189
PinelandsAdventures.org
A nonprofit Initiative of Pinelands Preservation Al liance. Recreational activi ties include guided/un guided river paddling, camping, hiking and small group history and ecology forest tours.
TEJA VALENTIN COACHING, LLC 856-952-7841
Teja@TejaValentin.com TejaValentin.com
A Certified Kundalini Yoga Teacher, Ayurveda Yoga Teach er, Chair & Restorative Yoga, Certified Usui Reiki Master, Gong practitioner and an Or dained 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, sa cred sexuality & spirituality, women’s empow erment and relationship coaching.
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 para normal investigator and does private and public homes. She also does house blessings and cleansing.
MARLENE HUDSON
Board Certified Massage Therapist, NCBTMB Approved Provider, Reflexologist
609-321-4843
Marlene@LearnReflex.com
LearnReflex.com
Marlene provides workshops and classes in reflexology and aroma therapy for Massage Therapists seeking continuing education credits and certification in reflex ology. Her reflexology sessions incorporate the use of Young Liv ing essential oils on reflex points, and her approach helps clients un derstand the emotional/mental (psychosomatic) causes of illness and wellbeing and how the ner vous system (reflexes) are key to reversing stress responses in the body and mind. She also teach es Raindrop Therapy and was previously a na tional trainer for Young Living Essential Oils.
DR. CAMILLE SEMPLE-DALY, DO Replenish Center 215 Sunset Rd, Ste 204 Willingboro, NJ 08046 856-380-1330
Info@ReplenishHormones.com ReplenishHormones.com
Natural, non-invasive procedures for sexual dysfunction affecting one or more of the following: de sire, 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 im balance, vitamin/mineral deficiencies, certain medications and chronic illnesses. Other con tributing 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.
DR. JOCELYN FLAY, DAC
Nutritional Wellness Center
1 Cinnaminson Ave, Ste 206 Palmyra, NJ 08065
856-499-2160
NutritionalWellnessNJ.com
Dr. Flay works with reiki (Divine Life-Force Energy) to support clients in healing, ascending, and opening to their full poten tial. Each reiki session consists of a consultation and compre hensive energy healing and is 1 hr and 20 mins. Interested in learning reiki? This system of healing is very empowering to learn and is offered in 3 courses that are available throughout the year.
SOULOSOARING Terry Eldh 917-282-5554
SoulOSouring.com
SoulOSoaring is the home of sound and energy. Healing fre quencies of alchemy crystal singing bowls help to reduce burnout, stress, anxiety and en hances overall well-being. Serv ing Fairfield county CT, Greater New York City … and the world. Shop our online store at www.SoulOSoaring.com.
EXCITARI WELLNESS CENTER 30 Jackson Rd, D101, Medford ExcitariWellness.com
A full-service holistic wellness center offering everything from yoga to integrative osteopathic physician ser vices and sound healing to psychic wellness reading and more.
RISE AND THRIVE WELLNESS YOGA Terry Veit-Harmening 714 E Main St, Moorestown 609-923-5782
RiseAndThriveWellnessYoga.com
Terry Veit-Harmening is a certified Yoga Therapist, a certified Ayurve dic Lifestyle Educator and a brain longevity specialist with the Alz heimer’s Research Association. Yoga Therapy is a holistic approach to health care using postures, movement, stretches, lifestyle choices, relaxation and breathing practices to address your specific issues.
MICHELLE URBANSKI,
Balance Blossom Birth 609-614-0604
Hello@BalanceBlossomBirth.com BalanceBlossomBirth.com
Michelle Urbanski is a Certified Holistic Healthcare Practitioner specializing in supporting wom en’s health naturally from the in side out, whether you are looking to improve your health or just starting your motherhood jour ney. She utilizes Bioenergetic Assessment to identify stressors, discover imbalances and create customized nutritional and emotional supports for your women’s health needs. She provides virtual holistic telehealth services specific for fertility, pregnancy and postpartum needs.
What does it mean to be a part of the only midwifery-led, freestanding birth center in South Jersey? It means having the leading voice in your care alongside a partner who will guide you, teach you, support you, and always hear you. It means having your family become part of ours in a soothing setting that feels like home. And it means the peace of mind that comes from knowing if medical care is needed, it’s moments away. From routine gynecological care and well care, to family planning, holistic birth, post-birth support and more, our midwives are here to empower you to choose your own path and then never walk it alone. Connect with us at midwiferybirthandwellnesscenter.org
