Health, Beauty & Fitness Summer '21 by Bergen County the Magazine

Summer 2021 | Complimentary Issue

The Mag Life. Style. Where you live.

SUN’S OUT These summertime eats are in

SIP SIP HOORAY Tips to up your water consumption

NO HAIR, DON’T CARE

Woodcliff Lake mother writes book inspired by daughter’s cancer

PERSISTENCE BEATS RESISTANCE

River Edge inventor creates potty pads so you can go on-the-go

Everything medicine can do.

A few things medicine can’t.

The best cancer care takes many things. A few might surprise you. As cancer’s finest minds seek to heal the body, the spirit can be left wondering, “What about me?”

At Valley, both get the attention they need. Combining specialized expertise and new treatments with a compassionate, human approach to care.

Call 201-634-5339 to make an appointment or visit ValleyHealth.com/Cancer

Freedom Bank is committed to providing individuals and businesses the resources they need to achieve their financial goals.

The Mag Life. Style. Where you live.

WINTER 2020 Publishers Steven & Sharon Goldstein SUMMER 2021

2019 WINNER

Associate Publisher

PUBLISHERS Brandon Goldstein

Sharon & Steven Goldstein

2017 WINNER

Editorial Director

ASSOCIATE PUBLISHER Jessica Humphrey-Cintineo

Brandon Goldstein

Design Director Jessica LaPlaca-Bruno Jessica Humphrey-Cintineo

EDITORIAL DIRECTOR

Fashion Director

Candace Kristin CREATIVE DIRECTOR Suzanne Giovanna Barr Photographer Nick Gagliano CONTRIBUTING WRITERS

Contributing Sheila M. Clancy MS,Writers CHES Ron Bergamini Tara DeLorenzo Sheila M. Clancy, MS, CHES Ginine Gilenti Tara DeLorenzo SonecaMichelle Guadara DeSantis Kristin Favaloro Megan Lupo Tracy Flaherty, CHHC Megan Montemarano Brandon Goldstein Kimberly Redmond Dr. Michael Gross Stacie Rose Soneca Guadara TaraZona Ippolito-Lafontant Audrey Marilyn Katzman Richard Posluszny Kimberly Redmond Mary Ann Treger Michele Weinstein BC Health, Beauty & Fitness is published by BC The Mag. Find us at www.BCTheMag.com. For advertising and information, please call Bergen County The Magazine is published six times a year. (201) 694-5197 or (201) 265-2286. Mail all editorial and advertising materials to 297-101 Copyright 2021. materials are theNJ property Kinderkamack Road,All Suite 135, Oradell, 07649 or email of Bergen County The Magazine, LLC. and may not materials to steven@bcthemag.com. .

be copied or reproduced without written consent

For advertising and information, please call (201) 694-5197 from the publishers. or (201) 694-5196. For subscription information or to contact us, go to www.bcthemag.com. Copyright 2020. All materials are the property of Bergen followLLC. us @ bcthemag County The Magazine, and may not be copied or reproduced without written consent from the publishers.

Your Healthy Summer Checklist This summer, get back

Englewood Health reminds you to:

to doing the things

� Schedule your annual physical.

you love with the

� Speak with your physician about important screenings and preventive care services, including:

ones you love. Make

• Diabetes screening

• Bone density testing

• Lung cancer screening

• Cardiology exam

the commitment to

• Mammogram

• Hepatitis screening

playing an active role

• Pap smear and HPV screening

• Joint and spine check-up and care

• Skin cancer screening

• Pulmonary function testing

in your health care.

• Screening for other cancers based • Smoking cessation on your risk factors, including • Vascular screening for stroke stomach and prostate cancers and neurological conditions • Vein screening

Get your COVID-19 vaccine. Visit englewoodhealth.org/vaccine to schedule an appointment.

Need help finding a physician? Call 833-234-2234 or visit englewoodhealth.org

letter from the editorial director Jessica Humphrey-Cintineo

drank the Peloton Kool-Aid, like so many others before me. I bought my spin bike on a whim right before the pandemic hit – talk about good timing! I had never taken a spin class before, but I felt like it was something I’d enjoy, plus I wanted the convenience of working out at home when I couldn’t make it to my beloved exercise class – talk about hindsight! Since I had never taken a spin class before, I couldn’t justify purchasing the real deal Peloton bike. So, I researched and researched. I ended up getting a Sunny Health & Fitness bike off Amazon as well as all the bells and whistles that would turn it into as close to a Peloton bike as possible. With my bike jazzed up and my Peloton app at the ready, there was nothing left to do but ride. Since Ride #1, my oldest son, currently 4-and-a-half, has been interested in the bike. He’s yelled, “Faster! Faster!” at me. He’s cheered me on with a “Go, Mama, go” more than I can count. He’s motivated me more than any Peloton instructor has, asking me, “Are we riding today, Mommy?” He’s ridden almost all of my rides with me, including my Century Ride (see accompanying photo). To date, at the time of writing this here letter, we’re nearing 120 rides. Despite loving the instructors (Kendall Toole is my spirit animal), the music and the therapy session I feel like I get every time I clip in, I love the fact that it allows me to showcase a healthy lifestyle, dedication and determination for my son. It also provides an opportunity for us to chat (mainly during flat roads). Since my son enjoyed his “special time with Mommy,” as he’s come to call it, so much, my husband and I decided to get him a little bike of his own for Christmas this past year. Mimicking an adult spin bike, I snagged the Fisher-Price Think & Learn Smart Cycle for a steal at TJ Maxx. In our little home gym, his tiny spin bike is situated right next to mine, and it brings me so much joy. Now, I fully understand that my son may not want to exercise with me forever, but he does now and that’s pretty special. So, when you see me on the Leaderboard (MJLHCintineo), know there’s two riders behind that handle, and one’s an adorable 4.5-year-old that thinks his Mommy is strong. Sending you love, health and virtual hugs,

Advancing Care. Here. At Good Samaritan Hospital.

Cardiology and Cardiac Surgery Program

As a member of Westchester Medical Center Health Network, we are better equipped to care for you.

The Surgical Weight Loss Institute

With innovation, investment and improved access to Hudson Valley’s leading specialists, we’re proud to deliver expertise, experience and compassionate care—in the heart of our community.

Total Joint Replacement Center Emergency Department The Center for Breast Health Bobbi Lewis Cancer Program The Stroke Center

Find a doctor at goodsamhosp.org Westchester Medical Center Health Network includes: WESTCHESTER MEDICAL CENTER I MARIA FARERI CHILDREN’S HOSPITAL I BEHAVIORAL HEALTH CENTER MIDHUDSON REGIONAL HOSPITAL I GOOD SAMARITAN HOSPITAL I BON SECOURS COMMUNITY HOSPITAL ST. ANTHONY COMMUNITY HOSPITAL I HEALTHALLIANCE HOSPITAL: BROADWAY CAMPUS HEALTHALLIANCE HOSPITAL: MARY’S AVENUE CAMPUS I MARGARETVILLE HOSPITAL

Advancing Care. Here.

CONTENTS SUMMER 2021

N O N - P RO F I T S P OT L I G H T

MarbleJam Kids A Center of Creativity and Connectivity for the Community EVENTS

Learn From Home Upcoming Virtual Health Events

No Hair, Don’t Care Mother Writes Book Inspired By Daughter’s Cancer Experience

How Do I Know If It’s A Panic Attack?

Deep Breathing Can Lower Your Stress

A Gratitude Journal Helps You Stay Positive Disclaimer: This information is not intended to treat, diagnose, cure or prevent any disease. All materials provided in this publication ar intended for informational purposes only. Always seek the advice of your physician or a qualified heath care provider with any questions you have regarding a medical condition before undertaking any diet, exercise, health program or procedure set out in this publication.

Persistence Beats Resistance Local Inventor Creates Single-Use Potty Pads So You Can Go… On-The-Go

Contents continues on page 10

If you put off your mammogram last year, you’re not alone. Now, it’s time to get back on schedule.

At Holy Name, we know that even though the world stood still, the rest of your health needs didn’t. Which is why now, more than ever, it’s important to make time for your annual mammogram. Whether it’s a month or a year overdue, schedule your appointment at The Breast Center today. With convenient scheduling options, compassionate care, and measures that put your comfort first, we’ve made it our priority to help you prioritize your health. • Saturday and Sunday appointments • Most current screening and diagnostic technology • Board-certified, fellowship-trained breast radiologists • Ability to schedule an appointment with same-day results • Seamless access to the comprehensive services of the Patricia Lynch Cancer Center, if follow-up is needed Holy Name Medical Center practices social distancing, enforces mask-wearing, and takes CDC-approved infection control measures to keep our facilities clean and safe.

Schedule your mammogram today by calling 201-833-7100 or learn more at HolyName.org/Mammogram

CONTENTS SUMMER 2021

Diabetes Awareness What You Need to Know

How To Create Healthy Habits for Sustainable Wellness

Sip Sip Hooray Tips To Up Your Water Consumption

Discover Nature-Inspired Paint Trends

STYLE BY SONECA

How To Level Up Your Style

Sun’s Out; These Summertime Eats Are In

Personalized Care For Congestive Heart Failure

Don’t Miss the Party of the Summer! s u o l u Fab tual V ir nt Eve

July 2021 Virtual Location Will Be Provided Tickets: $125

MAKE YOUR RESERVATION TODAY!

Go to www.GivetoStJosephs.org or call 973.754.GIVE (4483) Proceeds to benefit The $55 Million Renovation of The Women’s & Children’s Pavilion at St. Joseph’s Children’s Hospital in Paterson, New Jersey

Health Beauty & Fitness |

NONPROFIT SPOTLIGHT

MarbleJam Kids

A Center of Creativity and Connectivity for the Community

n the heart of Hackensack appears a child from the second-floor window of a brick building across from the fire department headquarters. He looks curiously at the bustle of cars, driving down the road, to the fiery red fire trucks parked in the apparatus bay up to the clear blue sky. An adult gently comes into view next to him – his teacher – and unlike a typical educational environment where students must stay in their seats, she inquiries what he sees and encourages his creativity. She suggests they paint a fire truck or write a song about cars or discuss feelings. This freedom of exploration is what MarbleJam Kids, an inclusive creative arts therapy and educational enrichment nonprofit, is all about. Individuals of all ages and abilities can become enriched in dance, music, art and other programs in their respective studios at the organization’s Americans with Disabilities Act compliant facility, MarbleJam Center for Arts & Enrichment. “We’ve essentially and intentionally wanted this to be a place for everyone from the beginning. But the starting place was to provide something for those that had nothing,” Anna Villa-Bager, founder and president, said. “Getting it to this point where I think the world has had an education on inclusive opportunities for people with special needs, that’s the whole underbelly of the underlying purpose – taking care of all citizens.” MarbleJam Kids originated in 2007 when a group of mothers with special needs children banded together with Villa-Bager, recognizing a void in aftercare programs focused for children with autism. With Villa-Bager’s background in theater, film and television, she understood the essentiality of the arts and suggested establishing a creative art therapy program. The group, along with co-founders Sarah Melone and Jodi Uhl, raised enough money to hire Suzi Tortora, a worldrenowned dance movement therapist, to assist in developing the program.➥

“This freedom of exploration is what MarbleJam Kids, an inclusive creative arts therapy and educational enrichment nonprofit, is all about. Individuals of all ages and abilities can become enriched in dance, music, art and other programs in their respective studios at the organization’s Americans with Disabilities Act compliant facility...”

by The Mag

Health Beauty & Fitness

summer 2021

Megan Lupo 13

Pictured above from left to right: The computer room, where students can learn graphic design; The art studio;The music studio; The dance studio.

From there, the interest and support began to grow. The program went from borrowing spaces to renting suites, starting in Tenafly then River Edge and now in Hackensack since 2018. Aesthetic designs greet individuals as soon as they walk through the double glass doors before becoming immersed with student paintings and photographs down the hallways that lead into various studio spaces. Tucked in the back corner of the center is Villa-Bager’s office, where more masterly artwork is featured. But the space wasn’t always alluring. When the nonprofit first moved into the second-floor suite, it was nonviable. So,Villa-Bager and her tribe ended up designing the place from scratch and received an endowment from Franklin Lakes’ Karmic Kids Foundation to help with the construction costs. It’s an all-embracing model that Villa-Bager hopes to see in other similar-type facilities down the road. And even though the nonprofit’s name might imply the services are for children only, the name of the center omits “Kids” to emphasize they are for adults, too. “We have all kinds of individuals that take classes here in participating programs. We have interns that have temporarily come in for their field work, whether they’re in social work or creative art therapies or education, because we have a very diverse staff of professionals,” Villa-Bager said. “It’s really been so challenging but so rewarding. There’s hopefully longevity to maintaining this very high standard of care that we have developed for our students.”

Since the founding almost 15 years ago, over 500 children and adults have been under the organization’s care in some capacity, whether it be a life skills class or therapeutic experiences. The MarbleJam Center for Arts & Enrichment is a safe space for those with any neurodiversity to thrive with like-minded peers and learn from accomplished instructors, as Villa-Bager added these individuals might not have a social life outside of the class. Every student is different – some with full-time jobs who come after work – and the staff supports the varied learning. If a student wants to learn professional photography, then there’s a course to cover landscapes, portraits, technical aspects, understanding the camera and more. These are the prepared skills that can lead to career paths, such as a school or wedding photographer. Another program that students can explore is art, whether it’s instructional, portfolio or recreational. There’s also a multi-arts program run for a few hours from Monday to Friday that’s geared toward teens and adults, where there’s an hour of art then music then fitness. Technical courses, such as digital fine art photography and graphic design, are also an option. In terms of music, there’s a therapist, who covers instructional music with adaptive learning techniques, as well as a neurological music therapist to help people with brain injuries. For all programs, the staff takes a precise intake of the students to know what their passions are or what can be healing to them supplemental to rehabilitation therapy. 14

People can join the MarbleJam family through varied avenues. One way is a child or adult can go through their support coordinator or care manager, as the organization is an authorized provider for youth and adults in the state’s system of care. Additionally, people can privately pay, qualify for reduced pay or be financed by a school district. The goal is for more school district support because that’s a transitional moment in a person’s life, and the nonprofit can infuse social and life skills for future employment. However, COVID-19 has caused a challenge with sustainability and catering to all individual needs. When lockdown first commenced last year, the MarbleJam staff immediately transitioned to remote learning, purchasing

Student artwork in the hall.

laptops and licenses for teachers, only to discover six months later that not all learners have the attention span and can thrive in front of a computer. As the pandemic continued, Villa-Bager witnessed a crumbling of the foundation she helped build. There were emotional outbursts, depression and behavioral issues, some families reported. It’s been a difficult situation, but slowly, individuals have been welcomed back to the space in groups of two or three. After every session, there’s a meticulous undertaking of wiping, cleaning and spraying. All staff members have to be COVID tested and cleared. There’s hope that the center will be able to reach maximum capacity sometime soon with the vaccine, so more people can be introduced to their own creative potential. A 35-year-old adult may have the cognitive capability of a 13-year-old, and the instructors will help build more age-appropriate artwork and skill, as well as motivate fitness to be a part of the daily routine. Villa-Bager became enamored by her own artistic ability, dancing, at a young age and pursued it as a career choice. She chased her dream throughout college and moved to New York City at 21. She brings her experiences of waiting tables or selling cosmetics while still exploring her passion and acting on Broadway to her students. “I definitely use the creative part of the career plan to motivate our students, especially our adult learners, that you can have a survival job and still be working on your creativity,” Villa Bager, who’s career planning certified, said. “‘I just want to do this’ doesn’t work in today’s world, so we try to expand the 16

scope of flexibility with our students.” Behind such a creative outlet stems a unique name influenced by a project that Villa-Bager worked on in the 90s – a children’s television show called “MarbleJam.” It was an animation centered around a teenage boy in foster care who found his family within multiracial people a at a city youth center, and they all form a singing group. “MarbleJam” came to mind when naming Villa-Bager because of all the diverse characters depicted and reflected with who are the nonprofit serves. Supporting such a wide array of people is a team effort, Villa-Bager said. The staff members are the ones

donor received a unique piece of merchandise, such as masks or scarves, inspired by the artwork of students. An example of such was a whimsical, colorful, peace sign and heart-filled scarf worn by Villa-Bager one sunny Saturday in late March 2021. That same afternoon, a family dropped by. A father and mother, who drove an hour and 40 minutes from Pennsylvania, looking for creative and career support for their 15-year-old son. They described his independence and love of drawing and wanted to gauge the options he has for the workplace. Villa-Bager greeted the trio by reassuring them that her

that spark the growth in their students, whether it’s in mental health and wellness, socialization, skill building or expressive intuition. The greatest compliment is when parents recognize these changes when they’re transferred to the home. With April being National Autism Awareness Month, in lieu of a fundraiser, email blasts were sent out, and every

team adapts to everyone’s individual needs with intimate attention and exposure to community integration and enrichment programs. “There’s this incredible evolution that happens when you’ve got this very kind of loving and skilled environment that allows them to grow at their own pace with a lot of support, a lot of positivity,” Villa-Bager said. ■

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p 201.487.3400 The Mag

Health Beauty & Fitness

summer 2021

by The Mag

Health Beauty & Fitness

summer 2021

Megan Lupo 13

Pictured above from left to right: The computer room, where students can learn graphic design; The art studio;The music studio; The dance studio.

Student artwork in the hall.

We’re now proudly partnered with Horizon Blue Cross Blue Shield of New Jersey!

About Face Our recent partnership with …

Horizon Blue Cross Blue Shield of New Jersey

ARE NOW IN OUR NETWORK!

RICHARD WINTERS, MD Complex reconstructive, rhinoplasty and functional nasal surgery

www.cohenwintersplasticsurgery.com

p 201.487.3400 The Mag

Health Beauty & Fitness

summer 2021

Health Beauty & Fitness |

EVENTS

Bergen County’s area hospitals have

gone virtual with their classes and programs. Here, you’ll find their free offerings. Register, then participate from the comfort of your own home via your computer.

• Savvy Caregiver, a workshop teaching families and others about the unfamiliar role they face as caregivers of a relative or friend with Alzheimer’s disease or dementia, will be held on Wednesdays, June 9 and 16 from 1-3 p.m. Register online at HackensackMeridianHealth.org/Events or call 1-800-560-9990. • Matter of Balance: Managing Concerns About Falls will be held on Thursdays, June 10 and 17 from 10 a.m. to

noon. This free fall prevention program is designed to reduce the fear of falling and increase the activity levels of older adults. Register online at HackensackMeridianHealth.org/Events or call 1-800-560-9990. • Thriving and Surviving Cancer, an evidence-based workshop developed by Stanford University to give the cancer support you, your family members, caregivers and friends may need. The workshop starts with a training session that gives you

an overview of the program and what to expect. The dates are as follows: Thursdays, June 10, 17 and 24; and July 1 from 6-8 p.m. Register online at HackensackMeridianHealth.org/Events or call 1-800-560-9990. • Hear from Martin Gizzi, MD as he speaks on stroke awareness and how you may be able to save the life of someone experiencing a stroke on Wednesday, June 16 from 12-12:45 p.m. Register online at HackensackMeridianHealth.org/Events or call 1-800-560-9990. • Eating Right When The Budget’s Tight will be held on Thursday, June 17 from 9-11 a.m. at the Cliffside Park Senior Center, 550 Gorge Road, Cliffside Park. For

We’re now proudly partnered with Horizon Blue Cross Blue Shield of New Jersey!

Nip and Tuck We’ve just tightened and firmed up an attractive new partnership with…

Horizon Blue Cross Blue Shield of New Jersey . This now enables us to bring our high standard of plastic surgical care to more of the patients in northern New Jersey. Horizon BCBSNJ patients in need of breast reconstruction, hand surgery, complex reconstructive, peripheral/cranial nerve disorders and nasal airway issues …

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STEPHANIE COHEN, MD Beautiful breast surgery

www.cohenwintersplasticsurgery.com 18

p 201.487.3400

more information and to register, call 1-800560-9990. • Introduce your child to the joy of cooking and prepare “Basil Watermelon Drink” and “Green Leaf Wrap with Mozzarella and Basil Oil” on Tuesday, June 22 from 12-12:45 p.m. Register online at HackensackMeridianHealth.org/Events or call 1-800-560-9990. • Join Aakash Shah, MD for a discussion on the challenges faced by men, including how stress and anxiety affect relationships, both physical and mental health, and tips for enhancing resilience and managing stress through these unprecedented times. Men’s Lunch Break: Coping With Stress and Anxiety will be held virtually on Thursday, June 24 from 12-12:45 p.m. Register online at HackensackMeridianHealth.org/Events or call 1-800-560-9990. • Pediatric urologists Harry Koo, MD and Thomas Vates, MD will share what’s normal and what’s not when it comes to bedwetting and accidents and how to help your child say goodbye to diapers for good on Tuesday, June 22 from 12-12:45 p.m. Regis-

ter online at HackensackMeridianHealth.org/ Events or call 1-800-560-9990. • Stroke: Know The Signs Seminar will be held on Saturday, July 17 from 9-11 a.m. at the Cliffside Park Senior Center, 550 Gorge Road, Cliffside Park. For more information and to register, call 1-800-560-9990. • Valley’s weekly Breastfeeding Support Group is now meeting online. Talk to other breastfeeding moms and Valley’s breastfeeding specialists from the comfort of your home. For more information, including dates and times, call 201-291-6151 (option 1) or email familyeducation@valleyhealth. com. To register or for more information, call 1-800-825-5391 or visit ValleyHealth. com/Events. • The Center for Family Education is offering a free, online Pregnancy Support Group for expectant moms. Weekly meetings offer information on having your baby at Valley; support to ease fears and anxiety during the COVID-19 crisis; and pregnancy advice from a Labor and Delivery nurse, as well as fellow moms-to-be. Sign up today and join an upcoming meeting. Questions?

Save The Date September

The NJ Sharing Network is hosting a 5K on Sunday, Sept. 12 at their headquarters, located in New Providence. The USATF certified race will begin at 8:30 a.m. The walk will follow at 10 a.m. NJ Sharing Network is known for saving lives through organ and tissue donation. Please email familyeducation@valleyhealth.com or call 201-291-6151 (option 1) for more information. To register or for more information, call 1-800-825-5391 or visit ValleyHealth.com/Events. ■

We’re now proudly partnered with Horizon Blue Cross Blue Shield of New Jersey!

Firm Grasp

We’ve recently taken hold of a ground breaking new partnership with …

Horizon Blue Cross Blue Shield of New Jersey. This now enables us to bring our high standard ofplastic surgical care to more of the patients in northern New Jersey. Horizon BCBSNJ patients in need of breast reconstruction, hand surgery, complex reconstructive, peripheral/ cranial nerve disorders and nasal airway issues …

ARE NOW IN OUR NETWORK!

JANET YUEH, MD www.cohenwintersplasticsurgery.com

Reconstructive, peripheral nerve and hand surgery

p 201.487.3400

The Mag

Health Beauty & Fitness

summer 2021

PT2U Brings The Outpatient Environment Into Their Clients' Homes

Photo courtesy HackensackUMC

Therapy At Home

fter more than 20 years working hands-on in outpatient clinics, physical therapist Aubrey Canecchia, PT, MS, CSCS, wanted to make a difference for his career and his patients by bringing his services to the patients directly to their homes with PT2U. Offering a comprehensive physical therapy service regimen and fitness service, PT2U brings the outpatient environment into the clients’ homes, as Canecchia brings all necessary equipment, including a table, an ultrasound and an electric stim unit, to the home. This way, each patient is getting the most out of their care. And what makes it even more unique is the service also accepts insurance, which is not always the case for at-home physical therapy services. For Canecchia, the need for this stemmed from the everyday grind that came with the busier schedules in the outpatient setting where patients are being double booked and sessions were having to be condensed. “I felt like people were getting cheated in some way at this very fast-paced, factory-like environment,” he said. “The way to slow that down for me was bringing this environment to people. I can create a company that will bring these services directly to people and in effect you can’t do more than one thing at a time – you have to be focused the entire time on the one person; it’s what they deserve. It’s the type of environment I wanted to create and even something about the pandemic made it more needed in my head.” Canecchia has worked in a range of outpatient settings, working one-on-one

By Tara DeLorenzo

The Mag

Health Beauty & Fitness

summer 2021

“While he originally had gone to college for creative arts, a conversation with a family friend sparked his interest in physical therapy and from there, he shifted his focus.”

with patients for 22 years. While he originally had gone to college for creative arts, a conversation with a family friend sparked his interest in physical therapy and from there, he shifted his focus. After graduating Columbia University School of Physical Therapy in 1999, he started working in New York City in outpatient and sports-

connection with a person and you’re there with them the whole time, and it’s brought me a lot of satisfaction.” As he works with patients in this more personal environment, Canecchia also sees more benefits in the care and their engagement with the care. “I think one of the nice things with this is that I’m find-

related clinics. After New York City, he began working in Bergen County, where he’s been living and where he had been raised as well, in outpatient clinics before starting PT2U. “The cool thing about physical therapy was I have always been creative-minded and what I figured out pretty quickly was the creativity would come from the fact that every person is an individual; every person responds to somethings a little differently so no matter what the science is or what you learn in school about how to treat a certain thing and that applies but every person has to be tweaked a little bit – their motivation level, their inspiration, their convincing and that turns into the creative aspect of it that kept me interested in the whole process,” he said. PT2U launched this year, and while the varying COVID regulations made things harder to schedule at first,

ing when you do this in people’s homes and take this into their world, by nature, they’re more inclined to make it a part of their life because it’s in their natural environment. You’re watching them do it there and you can show them in their spot where they would do it. They’re just naturally more inclined to make it part of their ritual when the treatment ends. That was one goal I always wanted to tackle, and I feel like that’s easier in the environment I created,” he said. “I feel like it works better. I don’t know if it’s because I’m doing it and I’m excited about it, but I do feel like this is going to be the future of how things move and how physical therapy works.” And in looking at the future for PT2U, Canecchia is hoping that PT2U will become Bergen County’s and Northern New Jersey’s premier mobile physical therapy service. In addition to PT2U, Canecchia is always working on

Canecchia has been able to provide a wide range of services to clients, including pre-and post-surgical care, balance and stability, chronic pain, sports injuries, back pain, tendonitis and biofeedback training for stress release. He also helps to provide personal fitness programs tailed for specific client needs. “I really like having the time one-on-one with the person for the whole session, not being distracted by any other means, which in almost every other work environment is kind of the case,” Canecchia said. “With this, I’m not running off notes anywhere or going to have to check on someone or not calling in someone else to help me take them through this or anything like that. I think the one-on-one time has been my favorite part of this – that

giving back to the community through programs he is organizing at local senior centers, the first of which will be taking place in June at the Tenafly Senior Center. The first class, Balancing Your Core, will be open to seniors at the center and will take place at Oresko Park on June 18. The session will include a lesson about core awareness, including learning about balancing exercises, and strengthening the core, as well as a question-and-answer session. “At first, I thought about doing a hip informational and exercises, but I figured that may or may not apply to everyone. Balance strategies and exercises though would be something that’d be helpful to everyone and gain their interest – I’m big on core awareness and try to work that into everything I do,” he said. “Plus, we can have fun 22

doing it, and it will open up a dialogue for them afterwards to ask questions, even if they have personal issues after that I can answer questions. So, I thought it’d be fun and useful for everyone.” Canecchia hopes to expand these sessions to senior centers throughout Bergen County too. For Canecchia, with both PT2U and his work with the senior center, he hopes to spread positivity, and emphasizes that taking care of oneself is one of the most important aspects of living. With PT2U, he hopes to add better care and solutions to people’s home care, as he introduces the techniques to them in their own space. With this more focused care too, in both the community service work at the senior center and PT2U, he is looking to add personalization to the care and answers given to people and is giving access to more individualized treatment with his process in an affordable and accessible way. “PT2U is in network with several major insurance carriers,” Canecchia said. “Insurance usually covers most or all of the costs for these services. I want everyone to experience the quality and convenience of having these services delivered to them and take greater control over their health and wellbeing. Like I say on my website, you deserve more.” More information for PT2U can be found at www.mobilept2u.com or on Instagram (@aubrey_pt2u). ■

The Mag

Health Beauty & Fitness

summer 2021

By Tara DeLorenzo

The Mag

Health Beauty & Fitness

summer 2021

“While he originally had gone to college for creative arts, a conversation with a family friend sparked his interest in physical therapy and from there, he shifted his focus.”

The Mag

Health Beauty & Fitness

summer 2021

Pictured: Spencer

No Hair, Don’t Care

Mother Writes Book

Inspired By Daughter’s Cancer Experience 24

By Kimberly Redmond

Short, long. Curly, straight. Pink, blonde. Highlights, au natural. How we wear our locks says a lot about who we are, where we have been and where we want to be. And, for better or for worse, our appearance plays a role in self-esteem and emotional well-being. So, in October 2018, when Heidi Edelman’s 25-year-old daughter was diagnosed with Hodgkin’s lymphoma, a cancer of the lymph nodes, the Woodcliff Lake mother was not sure how Spencer would cope with losing her hair once treatment began. For many children, teens and young adults, hair loss or hair thinning can be one of the most upsetting side effects of cancer treatment and is a visible reminder of being sick. It can trigger body image concerns, especially as they resume school and other social activities, and lead to anxiety or depression. From a young age, Spencer had always been a “hair diva” and loved her thick mane of cascading curls, Heidi said. Not wanting her daughter to feel any less beautiful or unlike herself, Heidi made sure to have a wig ready for Spencer once the hair loss began. But more often than not, Spencer wound up not wearing the wig and opted to go about her day with a bare head. “She made everyone feel at ease,” Heidi said. “She was remarkable. Spencer inspired her family and friends with her courage, strength and resiliency.” About three-quarters of the way through Spencer’s chemotherapy treatment, inspired by her daughter’s positive attitude, Heidi decided to write a book for children who, on top of coping with a frightening cancer diagnosis, also face the fear of hair loss. Released in September 2020, Heidi’s debut book, “I Have No Hair and I Don’t Care” tells the story of a young girl undergoing cancer treatment who overcomes the anxiety of losing her hair. After the story’s heroine, an energetic girl with long, curly locks – who is based on Spencer – is diagnosed with cancer, the treatments make her tired, foggy and causes her hair to fall out in clumps. With support from her family, friends and classmates, the girl learns that being bald does not make you any less beautiful inside or out. And when it comes time to return to school, she bravely goes to class with a bare head. Despite feeling scared and worried over the cancer diagnosis, Heidi wanted to do whatever she could to show strength in front of Spencer, her husband, David, and their oldest daughter, Rachel. That’s why writing the book was “very therapeutic,” she said, because it gave her an opportunity to process what Spencer and the family had gone through.

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Pictured above: Spencer and Heidi Edelman (Continued on page 28)

Pictured below: Courtesy of A Life In Print

Altogether it took Heidi, who works as a retail merchandise buyer for Burlington Stores, about a year to complete the book. Spencer, who is now in remission, is a graduate of the University of Maryland and works as an associate buyer for a clothing store, was fully supportive of her mother’s effort to share her story, Heidi said. “I hope other families find comfort in this book,” said Heidi. “It’s what’s inside that really matters.” Since its release, Heidi has donated copies to several non-profits that work to help children facing hair loss while battling cancer, including Coming Up Rosies, Sunrise Day Camp and Cohen’s Children’s Medical Center. It has also received the endorsement of several medical professionals for its uplifting message. “Cancer treatment, especially chemotherapy and radiation, has a profound effect on each patient’s body image and no side effect has a more noticeable effect on how a patient looks than hair loss,” said Dr. David Loeb, Chief of the Pediatrics Division of Pediatric Hematology/Oncology at Montefiore Medical Center in the Bronx. He also said, “This inspiring book addresses this issue head-on and it provides the powerful and supportive message that you can be awesome and beautiful and full of love, even without hair.” Copies of “I Have No Hair and I Don’t Care” are available for $15.95 each at ALifeInPrint.com. ■

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Pictured above: Spencer and Heidi Edelman (Continued on page 28)

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How Do I Know

By Sheila M. Clancy MS, CHES

If It’s A Panic Attack?

Panic attacks are no joke. They can come on suddenly and a person’s world around them can implode. It can feel like a heart attack where it’s hard to breath, your heart is pounding a mile a minute and you have an intense feeling of terror. So who’s at risk for a panic attack and how do you treat them? Panic attacks most often develop when people are in their late teens or early twenties, but other ages of peo-

ple are not immune to them. They affect women more than men. It’s not totally clear what causes panic attacks; there are theories that it is biological in nature or that it develops when a person goes through major life changes, such as divorce, having a child or experiencing the death of a loved one. It may even be genetic. People who suffer from panic attacks have a higher incidence of drug abuse, alcohol abuse and suicide attempts. 30

room for your longest toe to push off. The main portion of the shoe that surrounds your foot is called uppers. Modern shoes have synthetic uppers rather than leather or other natural fibers. Newer materials are lighter, washable, breathe better and are more flexible, reThe symptoms of abreak-in. panic attack can vary, but most quiring little or no Be sure to choose the upper best suited to your expected usage. people will experience most of the following: chest pains, between outsole and upper. The midsole is located breathing difficulties, feeling sweaty,the trembling, hot the flashes, Many believe it is the most important part of any running having chills, nausea, having a sense of terror, having a shoe. It heart, controls excessive foot motion and provides cush“racing” feeling weak or dizzy or having tingling or ioning and shock absorption. Some synthetic foams are numbness in the hands or fingers. People who experience used for the midsole; they are light, but not durable. panic attacks are at higher risk for subsequent panic atPolyurethane is also commonly used; although durable, it tacks, and the fear of having another can lead to a person is denser, heavier and harder. Many shoes are now cushbeing panicsilicone disorder. or foam capsules. These ioneddiagnosed with gel, with airbags, Panic attacks usually comecushioning on suddenly and intenselyat the are all attempts to increase and durability and they can happen anywhere – work, school, at the same time. mall,The driving a car andtreaded even when person is sound outsole is the layera on the bottom of the shoe glued The to the midsole.come Theon outsole wear, asleep. symptoms quicklyresists and you canprovides feel traction and absorbs shock. The outsole is usually made like you are having a heart attack. It’s recommended to of blown rubber, gum rubber, carbon rubber some seek medical attention becausehard it does mimic someorlifecombination of the events three. Blown rubbershould is the lightest, threatening medical and a doctor be the but least durable. Solid rubber materials are considered the best one diagnosing what is happening. Once the panic attack material for training shoes. Stud or waffle outsoles are good

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is over, you will feel exhausted and fatigued. Panic disorder is treatable. Psychotherapy and medication are two treatment options and many times they are used together. Practicing regular healthy habits, such as getting enough sleep, exercising, and meditating, can help manage stress and keep the body calm. Lowering the intake of caffeine is also helpful to keep the blood pressure at a normal level and the heart rate at a calm rate as well. Living as a person who experiences panic attacks can be frightening Getting under a doctor’s for running on dirtand orunsettling. grass. Today, most shoes have a care as soon as possible is the best way to keep panic ridged sole, which is more flexible and best for running on attacks under control, and to get the support you need. asphalt or cement. The heel counter is the rigid material that surrounds Sticking with your treatment plan can help prevent the reheel.lapses Its function is to stabilize and support the heel. An adand exercising on a regular basis can help you ditional externalyour counter is usually added between midto control anxiety. Don’t try to go it alonetheand don’t sole ignore and theyour basesymptoms. of the heelGet for the extra support. Sometimes help you need to avoid a wedge is used to add height to the heel. This enhances the experiencing these scary events. ■ ability of the shoe to absorb shock and reduce injury.

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summer 2021

BC The Mag WINTER 2020 89

Deep Breathing Can Lower Your Stress

tress is your body’s reaction to a physical, mental or emotional change or event. It is how you respond to a threat, whether it is real or imagined. The stress reaction that happens in the body is sometimes called the fight or flight response. These physical changes in your body came in handy when our ancestors encountered a tiger in the wilderness or a poisonous snake in the woods. The body would increase its heart rate, breathing rate and adrenaline to equip the person with energy to fight a predator or take flight and run away. The stress happened as an incident with a threat, such as an animal. When the incident was over, the body recovered and went back to a state of homeostasis which is where every system is functioning normally. Unfortunately, in today’s world we don’t experience one threat and then go about our day carefree. Most people are carrying stress around with them all the time. Not getting enough sleep stresses the body, as does running a household and trying to juggle work, the kids and school functions. Work issues, events, deadlines, conflicts and projects can present us with a whole new set of stressors. Add your daily life stresses to all the changes and illness that has come with the Coronavirus and some people are just struggling to get through their days. One activity that can help people to lower their stress is to practice deep breathing. Breathing is an activity that our body does all day, every day. It is an automatic process, but we can consciously take it over to control it or change it in some way. There are a variety of different breathing exercises, and the goal of most of them is to get a slow, deep, complete breath so that you can calm your body down. Deep breathing can release tension you may not even realize you are keeping throughout your body; relaxing your muscles increases blood flow which can help to lower your blood pressure and heart rate.You can do deep breathing as its own activity or it can be a part of your yoga routine or your meditation practice. Sit in a comfortable chair with your feet flat on the floor and your hands in your lap or resting on the arms of the chair. Turn off your phone, close your eyes and clear your mind. Start by just noticing your normal breathing. While doing this, mentally scan your body to notice any muscles that are stiff or tight and try to relax. Place one hand on your chest and one hand on your belly. When you inhale you should feel your stomach pushing forward; your diaphragm muscle right below your ribs works to expand so the air can go deep into your lungs. Just taking short quick breaths at chest level can lead you to feel tired and fatigued. Begin inhaling through your nose and exhaling out of pursed lips as if you have a straw in your mouth and you are blowing your breath through the straw. Count to four as you inhale and

count to four as you exhale. Every time you exhale, try to release some tension. Release the tension in your jaw, your forehead, your neck and your shoulders. Now, after you inhale for four, hold the breath for a count of two and exhale for four. Practice this breathing exercise for 3-5 minutes.You can do it to start your day, to take a break in the middle of the day or do it when you get home or right before going to sleep. This practice of deep and slow breathing can also help you to remain calm in traffic or before a big presentation. When using it for driving, please keep your eyes open. Deep breathing is something almost anyone can practice. Teach it to children to help them to control their emotions, teach it to older people so they keep their lungs strong and use it yourself to handle all the stresses that come at you each and every day. You don’t need any equipment, and it’s free, quick and safe. Slow and controlled breathing can keep your body relaxed during stressful events. Use deep breathing, along with getting proper sleep, exercising and eating right to keep your body as healthy as possible. ■

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Health Beauty & Fitness

Sheila M. Clancy MS, CHES

summer 2021

A Gratitude Journal Helps You Stay Positive I

n recent days you’d be hard-pressed to find someone who’s routine, job, or life hasn’t been impacted and changed by the COVID-19 pandemic. Even in normal times we can find our emotions and feelings ebbing and flowing as we go through our life experiences, but now more than ever people are struggling. If you are finding yourself in a funk and are looking a way to get out of it, the solution to your problem may be a gratitude journal. A gratitude journal is a book where you record things that you are thankful for or places or events that stir up positive emotions. This is not a listing of

By Sheila M. Clancy MS, CHES 34

dates and events that have happened to you, and it’s not a diary where you write all about the person you have a crush on. While there are different takes on what makes a gratitude journal, the “While there are common theme is that different takes on it is an exercise that you what makes a gratido that helps to bring out tude journal, the the positivity you have common theme is inside of you. that it is an exercise Robert Emmons and that you do that helps Michael McCullough are to bring out the leading researchers on positivity you have gratitude and the benefits of keeping a gratitude inside of you.” journal. Their research is showing the following benefits: increased personal joy; better sleep; greater connection with others; lowering symptoms of physical pain; exercising more regularly; improved well-being; improved happiness; and a more positive mindset. So, what is the proper protocol for keeping a gratitude journal? It seems there is no right way.You can keep it once a week or you can write in it every day.You can record your information in the morning or at night, or you can write in it at night and read your last entry in the morning before you start your day. The one recommendation is to create it with good old paper and pen and not on the computer. It seems that writing is more cathartic and helps you to release your emotions better. You don’t have to worry about spelling or grammar, as the only person seeing your writing will be you. It’s more important to let the feelings flow and to keep writing. This exercise may be harder than you think. Generally speaking people find it much easier to complain or see the bad than to appreciate something. Also, you want to think for a minute or two instead of just writing it was a nice day. Wait for a feeling or emotion to come to you. “It was a nice day… I was able to go outside without a sweatshirt. It reminded me of the times I would come home after school, drop my books in the house and hop on my bike to meet my friends at the park.” You could say “I’m grateful for John.” Well, that doesn’t really say anything. Wait for the feeling and the why. “I’m grateful for John; it’s so nice that he goes out of his way to pick up some things at the grocery store for me when I’m not feeling well. He is always checking on me and lending me a hand when I need help.” You can write about a person, The Mag

an event, an opportunity (I’m so excited that I was picked to lead the staff meeting today) or an object. In a sense this exercise is training your brain to see the good in people and situations. This can help you to lower your stress levels and see things in a different light. You can start with just using a spiral notebook or if you want to make this official you can buy one of the many premade gratitude journals on the market.You will see that some have preset questions for you to ponder, some have lines for you to write on, some have blank space for you to write, some encourage you to draw pictures, etc. You can decide you will list five things you are grateful for each day or you can answer one question each day. Here are a few sample questions:

3 What is the best thing about my current health? 3 What positive quality do I admire about my

mother/father? 3 What is one good thing that happened to

me today? 3 What do I appreciate about the music

I listen to? 3 What is one thing that I learned in school that

I’m grateful for? 3 What is one object that has made my life easier?

If you find that your evening routine includes watching television or playing on your phone or computer before you go to bed, you may be able to cut down on those things and put your gratitude journal routine in that time slot. It can cut out your distractions and help you to calm down before bed. Journal writing can help you to organize your thoughts and put feelings into words. It’s almost as if you are talking to someone and explaining what you are feeling. It helps to lessen and in some cases release the emotions and stress you are experiencing which can lead you to a better night’s rest. Keeping a gratitude journal is an easy and inexpensive activity that can have exponential positive benefits. There’s no exact way to do it so you have the ability to pick what works for you. Keeping a positive outlook is hard but you can train yourself to do it with practice. Anyone can keep a gratitude journal: don’t knock it until you try it!3

Health Beauty & Fitness

summer 2021

Persistence Beats Resistance Local Inventor Creates Single-Use Potty Pads So You Can Go… On-The-Go

Megan Montemarano

Everyone has an “almost didn’t make it” story. Perhaps it was when you got that extra-large iced coffee before your walk in the park, only to find that the bathroom door was locked and there was no place to relieve yourself – not even a porta-potty in sight? Or was it the time you took the kids for a road trip without anticipating bumperto-bumper traffic and a whining child on the brink of ruining the upholstery? Desperation begins to take over as you realize there is no escaping the inevitable. But what if there were an easy solution? That’s why local entrepreneur, creator, single mother and the master of multi-tasking, Samantha Senack of River Edge, created “EZP for Emergency.” EZP solves the worry of finding a convenient place to go while “on-the-go.” This single use potty pad is not only affordable, but also discreet and compact. Unlike travel urinals and bags, there is no need to remove your clothes or hold it in place. Simply insert the pad and remove without ever touching the yuck. When it comes to sanitary use, portability and low price at just $3.99 for a two-pack, EZP is tough to beat. “For years, I had been talking about this idea, which was sparked by my drama with locked park bathrooms,” says Senack. “My daughter’s poor aim and squat was notorious. I was always left with a half-naked child in one arm and

“EZP solves the worry of finding a convenient place to go while ‘on-the-go.’ This single use potty pad is not only affordable, but also discreet and compact.” a pile of wet clothes in another, resulting in ruined plans. During the COVID-19 lockdowns, my friends and family were telling me that bathroom access was a dire issue, and it was an ideal time for me to get my idea out there, so I did! On April 1, I launched EZP For Emergency.” In addition to EZP, Senack is the creator of other unique children and parent products, inspired by her daughter, Birdie, which is also the name of her company. Formed in 2015, the company’s tagline, “Innovative Children’s Products. Where Awesome Ideas Are Hatched” is exactly what she does – give life to fresh ideas. Senack launched The Wedge, a product to help infants with reflux and chronic ear infections, and Digit Tape, a finger puppet meets adhesive bandage meant to curb oral habits, ending in both wins and losses. “I was selling Digit Tape primarily to speech therapists, pediatric doctors and dentists,” explains Senack. “With the onset of COVID-19, all sales immediately halted. It was time to pivot again.” The Mag

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summer 2021

While the world seemingly stopped, Senack’s creative mind certainly did not. In fact, she describes EZP as her best product yet. “To crawl inside my brain would be the equivalent of visiting Willy Wonka’s factory. I am constantly looking at products and re-designing them. If they give me a Barbie, I rename her Betty. That’s just my personality.” Previously a fashion designer and sculptor, Senack always had the uncanny ability to create something out of nothing. And while having a baby did change things, it didn’t change her “Wonka” brain. “I would sit for endless, sleepless hours in my nursing chair staring at my daughter, crying and laughing and envisioning solutions to some of my epic mom fails,” explains Senack. After her daughter’s first birthday and becoming a single mom, Senack found herself torn between going back to work and staying at home. But that resilient entrepreneurial spirit in her prevailed. Despite her fears and apprehensions, Senack chose to use her creativity to improve the lives of children and parents, while staying at home close to her daughter. It was time to leverage her desire to create for a purpose and make those late-night visions a reality with the launch of her own company. Senack attributes her road to success to her persistence and in-

ability to ever give up. After numerous rejections and failures, many would have folded. However, what makes a true entrepreneur is that drive to succeed despite the intense highs and lows – because there will be pitfalls along the way. “If you believe in your product, never give up. Persistence beats resistance. Learn from the losses and remember the small wins.” Today, Senack’s main challenge and focus is to let the world know about Birdie products and gain traction with buyers. She hopes to hand out EZP samples at local rest stops on the Parkway, Campmor and other Bergen County parks. Be sure to keep your eye out – EZP might just save your day! After all, you never know when you’ll have to go. To learn more about EZP for Emergency and how it works, be sure to check out this video: https://youtu.be/CfNn4L2F3JI.You can also view and purchase this product and others by visiting the Birdie website at www.birdiesmart.com. ■

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Diabetes Awareness

➠

What You Need To Know

Good health means everything, and we become keenly aware of it as we age. We pay attention by diligently going to our annual doctors’ appointments and being conscientious about our aches and pains. However, many of us do not think about diabetes, and there are many reasons why we should. Diabetes has very serious and wide-ranging implications if not properly treated. It increases the chance of death from cardiovascular disease by two to four times in adults, according to National Institutes of Health. It impacts sight; there are more than 10,000 new cases of

blindness each year as a result of diabetes, according to Centers for Disease Control and Prevention. It causes kidney damage, which can lead to end-stage renal disease. Moreover, diabetes is the seventh-leading cause of death among Americans, according to American Diabetes Association. The fourth Tuesday each March is officially Diabetes Alert Day, a one-day “wake-up call” that focuses on the seriousness of diabetes and the importance of being aware of its risks. However, awareness should be spread every day. That awareness begins with speaking with

Ginine Cilenti 40

your doctor and asking for an A1C test to ascertain if you may have prediabetes, Type 2 diabetes or Type 1 diabetes. Prediabetes is an “inbetween state” of elevated blood glucose levels that are not drastic enough to meet the requirements of diabetes. It is estimated that more than 1 in 3 American adults have prediabetes, and almost 90 percent of them do not know they have it. Type 1 diabetes is an autoimmune disease in which a person’s pancreas does not produce insulin. While Type 1 diabetes typically appears in those who are younger, it is not unheard of for Type 1 diabetes to develop in older adults. Type 2 diabetes is a condition that also affects the way the body is able to break down sugars in

Resources Offered by the Diabetes Foundation

Diabetes Foundation (DF) has many educational and supportbased programs for those living

a person’s body. Unlike Type 1 diabetes, Type 2 diabetes causes the body to resist insulin, rather than not producing it all together. As a result, the body is unable to maintain normal sugar levels without outside assistance. If you are diagnosed, what does this mean? First of all, it means that you are not alone. It is estimated that approximately nine percent of the U.S. population has been diagnosed with the disease. Living with diabetes means you do not get days off from managing your blood sugar levels, and you must keep close track of your meals, your exercise regimen and your stress levels to ensure you limit the chances of extreme highs or lows in your blood sugar, which can have drastic consequences. While the areas of treatment, which include medication therapy, healthy eating and physical activity, can look daunting at first, there are tools to help you remain healthy. Treatment will be determined by your doctor who may prescribe oral medication, insulin and advice about being active and managing your weight to help you to manage your blood sugar. Getting started can be overwhelming since you may have to make significant adjustments and manage diabetes every day. Therefore, finding the right support to help you get on track and stay on track with your diabetes care is important. Obtaining diabetes self-management education, maintaining healthy patterns and engaging in groups with others living with diabetes are ways to ensure that you can work through your challenges, celebrate your successes and sustain lifelong achievement managing your diabetes.

with diabetes. These include:

Diabetes Self-Management Education and Support: A four-week virtual program that will provide the education you need to manage diabetes including health eating. Sessions are scheduled throughout the year. This program is covered through Medicare.

Free Insulin and Oral Medication: A short-term supply of medication is provided free of charge to those who need it. This is often used when people are in the donut hole. Low Impact Activity Online: On its Facebook page, diabetesfoundationinc, DF provides free low impact workouts to help you get moving. If you are interested in learning more about the Diabetes Foundation, visit www.dfinc.org or call (201) 444-0337 and ask for Cassidy Starr.

Ginine Cilenti is executive director of Diabetes Foundation.The organization, located in Hackensack, offers free educational and support programs, in partnership with medical, health and wellness professionals throughout New Jersey.

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Health Beauty & Fitness

summer 2021

How To Create Healthy Habits for Sustainable Wellness

Stacie Rose

ave you ever wondered how all those wellness warriors, Insta-stars, best-selling authors, podcasting kings and queens and that one friend who appears to have it all create sustainable wellness? Everybody has a story to tell, a reason, a spark, a lightbulb, a switch that went off or that moment when they knew it was time to set a new course. Perhaps that time in your life has come. The first step to creating healthy habits and sustainable wellness is knowing what kind of life you desire. To live the life, you deserve and long for, you must first take stock of what that looks like. It’s essential to recognize, visualize, strategize, and take the necessary actions to cultivate that beautiful, healthy lifestyle. Checking in with yourself along the way to recalibrate if necessary will serve you well. But how to begin? Recognizing what kind of healthy habits and sustainable wellness you are after is vital to creating those very things. When you start connecting with these shiny ideals and focusing on the “why,” a shift occurs. Why are these habits or wellness rituals important to you? Why do they matter? What’s driving you toward them? The “why” is something you can lean on and return to if you lose your way. Healthy habits are individual, unique sets of intentions for yourself. These are intentions that you make actionable. It’s a matter of preference, personal goals, and knowing what is sustainable to you – backing up here. Let’s talk about sustainability. We hear it everywhere, but what does it mean in the world of wellness? If you can regularly, continually do something (like for real), that’s sustainable. Can you stay healthy, fit and energized on an all-juice diet indefinitely? The answer is undoubtedly no. Can you sustain a Ketogenic lifestyle? Maybe you can. It’s not for everyone neither is veganism. Both may be viable options and even transformative if they work for your body. The examples are endless, but you get the point. The same idea applies to exercise, cooking, creating a non-toxic home environment, a clean beauty routine and every daily habit you can imagine. Do what works for your body and your mind.You can only be you. Speaking of you, ask yourself if the habit you would like to work into your daily existence is reasonable or even possible. Remember that there are only 24 hours in a day, so think about setting realistic, attainable goals. Baby steps are okay. They count! You might consider making your bed, starting a gratitude practice, adding a serving of vegetables, cutting your sugar intake, opting for stairs over elevators, walking after dinner, a monthly massage, light meditation, clutter clearing, better hydration, more “me time,” 20 minutes of yoga or any yoga at all.Your goals.Your choice. The habits you create can be ambitious but try not to set yourself up for failure with folkloric rituals that are not sustainable. That will only leave you deflated and depleted. Positivity and pos-

Goals

sibility are critical for transformation. Stretch yourself but not to the point of breaking. Growth is good, but too much pressure creates stress and imbalance. Once you recognize your goals, the next step is to visualize them. It’s like trying on a hat or pair of shades. How do you look eating the salad of your dreams or riding that stationary bike? Are you smiling? Are you feeling proud, uplifted, exhilarated or annoyed? How will you feel when you get into a bed that’s comfortably made or open a fridge with neatly prepped, healthy, delicious meals? Maybe you are thrilled to be physically capable of hiking with your child, grandchild or friend. A daily walk through your garden might bring calm to your hectic day. Can you see how a clutter-free desk will ease your mind? Once you’ve got the vision, it’s time to start strategizing. The how is as important as the why. How will you reprioritize your life to make room for your healthy habits and wellness routine? Where will you make changes? Writing down your intentions and, subsequently, your plan is a meaningful and powerful tool. Vision boarding may be worth considering. If you’re crafty, you can go all out with the glue, markers and magazine clippings. If you are not so artistic or thrilled with the idea of cleaning up a big, fat, crafty mess, many apps will help you create fast, fun virtual boards that you can photograph and keep on your phone or computer. Strategizing will take some scheduling. Whether you rock an online calendar or opt for the classic paper planner, make sure your carve out that time to follow through. Leaving wellness to chance is like hoping that luscious, green smoothie will make itself. The action is what brings the dream to life. Sometimes starting new things is overwhelming. They say bad habits are hard to break. Good habits can take some time to stick. Think repetition. Positive action can create a positive result. When we see results, we know our efforts are working. We then tend to feel a sense of pride, self-gratitude and empowerment. This flow continues as we show tenacity, dedication to our The Mag

1. Recogniz e 2. Visualiz e 3. Strateg ize 4. Take ac tion

wellness goals and start to transform our lives one step at a time. It doesn’t happen overnight, and there will be bumps in the road and tweaks to be made. We are evolving creatures and must check in with ourselves and ask the right questions, such as “How do I feel?”; “What do I want?”; “What does it mean to me?”; and “How can I move towards a sustainable wellness regimen that is authentic and true to the person I am?” Remember that one person’s health goals can be utterly inapplicable to someone else. We are unique, sentient beings. People would have you think they were born with all of their amazingly healthy habits in place. But in most cases, this is just not true. Creating healthy habits that are sustainable and joy-inducing takes time, persistence and patience. It can be hard work but well worth embracing the process. We know that health is wealth and that our lives depend on our overall sense of wellbeing. One of the greatest gifts we can give to ourselves is an opportunity to live life to the fullest, and sometimes we must remind ourselves: No grit. No glory. Stacie Rose is a singer/songwriter, mother, producer, lover, blogger, integrative nutrition health coach, holistic lifestyle influencer and free spirit. She’s super passionate about making music, writing and helping others create sustainable wellness. ■

Health Beauty & Fitness

summer 2021

Goals

1. Recogniz e 2. Visualiz e 3. Strateg ize 4. Take ac tion

Health Beauty & Fitness

summer 2021

Sip Sip H o o r a y ! T i p s To U p Yo u r W a t e r C o n s u m p t i o n

by 44

Audrey Zona

Why It’s Critical

Staying hydrated is probably the most important (and overlooked) thing you can do to maintain your overall health and energy. I like to tell my clients to think about hydration the way they think about sleep: you suffer when you don’t get enough of it. In fact, many of us take hydration for granted until we are feeling the effects of having too little. Dehydration can cause headaches, muscle fatigue, exhaustion, dizziness, muddled thinking, poor digestion, heart palpitations and other negative symptoms.You may attribute these to other factors but getting enough water can often be the solution. Drinking alcohol or too much caffeine, playing outside in the sunshine or long bouts of activity in the heat can rapidly dehydrate you. Usually, by the time you realize that you’re thirsty, you are already dehydrated. Many of you know to drink water when you exercise or tackle yard work, but we tend to forget to hydrate the right amount. The benefits of getting enough water are many. Water helps with all the functions and systems in your body. Like sleep, exercise and clean eating, drinking water allows your brain and body to function at their best. Other benefits include glowing skin; muscle repair and better joint function; increased energy; clarity of thought and increased brain function; improved cardiovascular health; regular bowel function; and weight loss and staving off hunger. Staying hydrated is important for your weight loss journey as well. We often eat when we are actually just thirsty. I counsel people to drink a glass of water before meals not only to make them feel full, but also because they may actually not be hungry at all, just dehydrated.

ummer is here,

and any conversation about staying fit, weight loss, wellness, nutrition or just maintaining your health must include an encouraging reminder about hydration. We’ve incorporated new habits during this last, intense

How Much Water

year and they may have

On average, you should drink at least half of your body weight in ounces every single day. This is a simple calculation that can help you stay on track. For example, a 150-pound person should try to drink about 75 ounces of

sent water consumption

water each day. They should consume more on days when they have been more physically active. While this may sound like a lot, it is entirely doable. Make it a goal and you’ll find out that it becomes a habit.

to the bottom of your daily plan. Let’s invite

Plain Water? Ick

water and healthy

If you aren’t a fan of H2O, don’t let that deter you from getting the right amount of fluids. Sports drinks and energy drinks are not great alternatives to plain water, as they contain lots of sugars and oftentimes chemicals and harmful ingredients. Trendy coconut water is incredibly hydrating but be careful to choose one with no added sugars. Opt for flavored seltzers, iced tea or try starting with plain water and perking it up naturally. Adding fresh fruit and herbs to your water adds minerals and vitamins

hydration back to the party.

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Health Beauty & Fitness

summer 2021

SipSip yourself Slim yourself Slim withwith Infused Waters Infused Waters Adding fresh fresh fruit and to your adds adds minerals and vitamins and nutritional benefits. Adding fruitherbs and herbs to water your water minerals and vitamins and nutritional benefits. It alsoIt makes it tasteit refreshing, slightly sweetsweet and delicious! also makes taste refreshing, slightly and delicious!

Lemon a natural detoxifier and aids and fluid Lemon a natural detoxifier andwith aidsbloating with bloating andretention fluid retention LimeLime helps helps with digestion and aand natural detoxifier with digestion a natural detoxifier Cucumber helps helps cool the inflammatory response in the in body Cucumber cool the inflammatory response the body Hydrates, reduces puffiness and bloating and flushes toxinstoxins Hydrates, reduces puffiness and bloating and flushes

Mint soothes the stomach and reduces inflammation Mint soothes the stomach and reduces inflammation Basil anti-inflammatory and anti-bacterial Basil anti-inflammatory and anti-bacterial Ginger aids inaids digestion Ginger in digestion Berries high in anti-oxidants and boosts immunity Berries high in anti-oxidants and boosts immunity Delicious Combinations Delicious Combinations • Strawberry + lemon basil + basil • Strawberry ++ lemon • Blueberry + pomegranate + mint + mint • Blueberry + pomegranate • Blackberry + lime + cilantro + mint + mint • Blackberry lime + cilantro • Mango + basil + basil • Mango • Cucumber + strawberry + kiwi + lime • Cucumber + strawberry kiwi + lime • Lemon + lime + grapefruit + cucumber + mint + mint • Lemon lime + grapefruit + cucumber • Blueberry + lavender (must find edible • Blueberry + lavender (must find flowers) edible flowers) • Pineapple + cucumber + mint • Pineapple + cucumber + mint

HaveHave some some fun and fun try andyour try own yourcombinations! own combinations! You You can’t go drink drink up!! up!! can’twrong…just go wrong…just

Adding fresh fru

• Lemon + orange + lime + lime • Lemon + orange • Lemon + cucumber + orange • Lemon + cucumber + orange • Lemon + mint + cucumber + ginger or rosemary • Lemon mint + cucumber + ginger or rosemary • Orange + cilantro + vanilla • Orange + cilantro + vanilla • Orange + lemon rosemary • Orange ++ lemon + rosemary • Strawberry + raspberry + thyme+ or rosemary • Strawberry + raspberry thyme or rosemary • Watermelon + basil + basil • Watermelon • Cucumber + strawberry + thyme+ thyme • Cucumber + strawberry (Continued on page 48)

and nutritional benefits. These natural ingredients also make it taste refreshing, slightly sweet and delicious. I invite you to try the following: lemon, a natural detoxifier and aids with bloating and fluid retention; lime, helps with digestion and a natural detoxifier; cucumber, helps cool the inflammatory response in the body and reduces puffiness and bloating and flushes toxins; mint, soothes the stomach and reduces inflammation; basil, anti-inflammatory and anti-bacteria; ginger, aids in digestion; and berries, high in antioxidants and boosts immunity. You may also drink iced herbal tea and get the benefits with a little more flavor. Add lemon or mint to iced tea and you will not only feel refreshed, but like you’re hydrating without the boredom of “another glass of water.”

many more. Eating a salad made from water rich veggies and fruit will not only help with hydration but provide your body with nutrients and fiber as well. Unlike other ways we try to increase our health, drinking water daily is an inexpensive way to help fuel and repair your body.You don’t have to join a gym, subscribe to a service or have a kit. Start with good water. Get your hands on a container that will allow you to track the number of ounces. Add a little natural flavor. Then, you’re on your way. This summer, while you’re experiencing the season and all of the activities and pleasures it brings, remember to keep your body running at its best and hydrate. Audrey Zona is an integrative health and wellness coach and the founder of Zo Healthy. She is a mother, wife and personal coach who loves seeing her clients break old diet patterns and enjoy more satisfying, healthier lives. Follow Audrey on Instagram @zo_healthy for recipes, tips and tricks for leading a healthy lifestyle.You may also visit her website at https:// livezohealthy.com or her Facebook at www.facebook.com/ ZoHealthy. ■

Eating To Hydrate

In addition to drinking the appropriate amount of water for your weight and activities, eating water rich foods is another way to increase hydration. These include cucumber, watermelon, zucchini, strawberries, tomatoes, peaches, cantaloupe, broccoli, cauliflower, apples, pears, citrus fruits, pineapples, spinach, iceberg lettuce and many,

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Why It’s Critical

ummer is here,

How Much Water

year and they may have

sent water consumption

to the bottom of your daily plan. Let’s invite

Plain Water? Ick

water and healthy

hydration back to the party.

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Health Beauty & Fitness

summer 2021

HaveHave some some fun and fun try andyour try own yourcombinations! own combinations! You You can’t go drink drink up!! up!! can’twrong…just go wrong…just

Adding fresh fru

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Eating To Hydrate

Health Beauty & Fitness |

STYLE BY SONECA

How To Level Up Your Style By

Soneca Guadara

Struggling to get dressed, do you enviously look at some other people and wonder how they put their outfits together? It’s not just you. Even the most loyal fashionista can remain clueless to the subliminal elements of dressing that can have both external perceptions and confidence levels.You need to look at the clothing you’re wearing and what your mindset is. Because your thoughts – what we believe to be true about our own body image and who we are as individuals –obviously affect what it is that we purchase for ourselves. The following are tips that will help you level up your style in mind and wear.

Question Old Beliefs

Are you willing to expand your self-definition and tolerate a level of discomfort as you shed “security blanket” items in order to transform? Just because you’ve been wearing the same “uniform” to work for years doesn’t mean that it works or that it isn’t time for a shakeup.

Clear The Clutter

For most busy people a small streamlined wardrobe with smart and well-matched outfit options is a much better option than an overly cluttered eclectic closet.

Shop Less

Confident dressing is not about buying more, but rather bringing together existing items in a stylish and interesting way. Only buy what you love, don’t purchase wardrobe items that you are settling for.

Surround Yourself With Positive People

You may be asking yourself what does this have to do with your style. The honest truth is that the people we surround ourselves have such a massive impact on how we feel about ourselves and the possibilities that surround us. If we are around people who complain all the time and have a negative mindset, we tend to take on that negative energy. Our mindset tends to calibrate to that thinking. When that happens, there’s a good possibility that you are not going to be willing to try to new styles or colors because the people around you make you feel negative and question yourself. If, and when, possible surround yourself with people who think big and outside the box. Being in a positive mindset can really have a positive impact on leveling up your style.

Learn More About Your Shape

Ever struggle to understand how to dress for your body shape? Sometimes looking at all those racks of clothes in a department store, it’s easy to get caught up in pretty colors and striking patterns.You can get excited about a piece of clothing because of its appearance, but when you try it on you might find that it doesn’t fit right or look as good as you’d imagined. Disappointment sinks in and you think, “Why can’t I find the right clothes to fit me?” Your shape is so incredibly important because it gives you more knowledge about what to shop for.You will end up saving money and, most importantly, you won’t pick apart your body because you will know what looks good on you. Soneca Guadara is a personal fashion stylist who helps women feel beautiful and confident to rise to their highest and best selves through style. Want to know more style and fashion tips? Follow her on Instagram (@Styledbysoneca) and/or visit her website, www.stylebysoneca.com.

The Mag

Health Beauty & Fitness

summer 2021

Question Old Beliefs

Clear The Clutter

For most busy people a small streamlined wardrobe with smart and well-matched outfit options is a much better option than an overly cluttered eclectic closet.

Shop Less

Surround Yourself With Positive People

Learn More About Your Shape

The Mag

Health Beauty & Fitness

summer 2021

Sun’s Out;

These Summertime Eats Are In

When the summer sun’s out, these mains, sides, desserts and snacks are most definitely in.

Peanut Granola Bars Recipe courtesy of Know Diabetes by Heart

Prep time: 10 minutes, Cook time: 6 minutes, plus 30-45 minutes cooling time Servings: 12-14

1/2 cup honey 6 Tablespoons unsalted butter 2 Tablespoons creamy peanut butter 1/2 cup light brown sugar, firmly packed 1 teaspoon vanilla 1/4 teaspoon salt 2 cups rolled oats (quick or regular) 1 cup bran flakes 1 cup sweetened coconut flakes 1 cup dried fruit (raisins, blueberries or cranberries) 1 cup roasted peanuts, chopped In large, shallow, microwavable dish, combine honey, butter, peanut butter, brown sugar, vanilla and salt. Microwave at 50% power 2 minutes then whisk to combine and microwave at 50% power 2 minutes. Add oats, bran flakes, coconut flakes, dried fruit and peanuts; stir to combine. Microwave on high 1 minute. Stir and microwave 30 seconds. Press mixture into 13-by-9-inch baking dish lined with parchment or wax paper with some extra hanging over edges to easily lift bars out. Use bottom of glass wrapped with plastic wrap to press granola mixture firmly into pan. Allow to cool completely 30-45 minutes. Cut into 12-14 bars.

Baked Parmesan Chicken Recipe courtesy of Know Diabetes by Heart (See full recipe on page 64)

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Health Beauty & Fitness

summer 2021

Green Beans with Mushrooms and Onions Recipe courtesy of Know Diabetes by Heart

Prep time: 10 minutes Cook time: 10 minutes Servings: 4 (1/2 cup per serving)

Water 8 ounces green beans, trimmed 2 teaspoons olive oil 4 ounces sliced mushrooms, stems discarded 1/2 cup thinly sliced onion 1 medium garlic clove, minced 1/8 teaspoon salt 2 teaspoons fresh lemon juice 1 pinch pepper Fill a medium saucepan 3/4 full of water. Bring to a boil, covered, over high heat. Cook the green beans, uncovered, 5 minutes, or until tendercrisp. Drain well in a colander. In a medium nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the mushrooms, onion, garlic and salt 5 minutes, or until the mushrooms are soft and lightly browned, stirring frequently. Stir in the lemon juice, pepper and cooked green beans.

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Roasted Chicken Thighs and Veggies with Mushroom Orzo Risotto Recipe courtesy of Emily Weeks of “Zen and Spice” (See full recipe on page 64)

Grilled Portobello Gyros with Yogurt Dill Sauce Recipe courtesy of Emily Weeks of “Zen and Spice”

Cook time: 15 minutes Total time: 25 minutes Servings: 4

4 portobello mushrooms 1 Tablespoon extra-virgin olive oil 1/2 teaspoon dried oregano 1/4 teaspoon smoked paprika 2 yellow bell peppers, sliced Yogurt Dill Sauce: 1 English cucumber, grated 1 cup whole-milk Greek yogurt 1/2 cup sour cream 2 Tablespoons extra-virgin olive oil 1/2 small lemon, juice only 2 cloves garlic, minced 1 teaspoon salt 1 Tablespoon minced fresh dill 4 pita breads or naan 2 tomatoes, thinly sliced 1/2 red onion, thinly sliced 1/2 head green lettuce crumbled feta cheese (optional) Remove stems from mushrooms and brush caps with wet towel. Using spoon, carefully scrape out gills. Slice mushrooms into 1/4-inch pieces and place in medium bowl with olive oil, oregano and smoked paprika. Preheat indoor grill pan over medium-high heat. Add mushrooms and peppers; grill, tossing occasionally, until tender, 5-7 minutes. To make yogurt dill sauce: Squeeze grated cucumber in clean towel to remove excess liquid. Add to large bowl with yogurt, sour cream, olive oil, lemon juice, garlic, salt and dill. Stir to combine. To serve, place mushrooms and peppers in middle of pita bread. Top with tomatoes, onion, lettuce, feta, if desired, and big dollop of yogurt dill sauce.

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Health Beauty & Fitness

summer 2021

Asian Barbecue Sesame Salmon with Noodles and Veggies Recipe courtesy of Emily Weeks of “Zen and Spice” (See full recipe on page 64)

Peanut Butter Chicken

Recipe courtesy of “Unsophisticook” Prep time: 5 minutes Cook time: 12 minutes Yield: 6 cups

2 Tablespoons olive oil or avocado oil 1 1/2 pounds boneless skinless chicken breasts, diced into 1-inch cubes 1 Tablespoon soy sauce 3/4 cup peanut sauce cooked brown rice assorted bell peppers, sliced chopped unsalted roasted peanuts (optional) Peanut Sauce: 1/2 cup creamy natural peanut butter 3 Tablespoons sweet red chili sauce 1 Tablespoon apple cider vinegar 1 Tablespoon soy sauce 1 Tablespoon honey 1/8-1/4 cup hot water (optional) chopped unsalted roasted peanuts (optional) To make peanut sauce: In small glass bowl,

whisk peanut butter, sweet red chili sauce, apple cider vinegar, soy sauce and honey until blended smoothly. Thin sauce with hot water to desired consistency. Garnish with chopped unsalted roasted peanuts, if desired. To make chicken: In large skillet over mediumhigh heat, drizzle oil. Add diced chicken then pour soy sauce over top. Saute about 10-12 minutes until chicken is fully cooked. Serve with peanut sauce, brown rice and colorful sliced veggies. Garnish with chopped unsalted roasted peanuts, if desired.lightly browned, stirring frequently. Stir in the lemon juice, pepper and cooked green beans. 62

Ham and Broccoli Frittata Recipe courtesy of Know Diabetes by Heart (See full recipe on page 64)

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Health Beauty & Fitness

summer 2021

Baked Parmesan Chicken

1 Tablespoon extra-virgin olive oil 2 cloves garlic, minced

Recipe courtesy of Know Diabetes by Heart

1 medium onion, small diced

Prep time: 15 minutes Cook time: 18 minutes Servings: 4 (3 ounces chicken per serving)

1 jar (24 ounces) marinara sauce

Cooking spray 1 large egg 1 Tablespoon water 2 teaspoons olive oil 1/3 cup finely crushed, low-sodium, whole-grain crispbread 1/3 cup shredded or grated Parmesan cheese 2 Tablespoons minced fresh Parsley 1/2 teaspoon ground oregano 1/4 teaspoon pepper 4 boneless, skinless chicken breasts (about 4 ounces each), all visible fat discarded, flattened to 1/4-inch thickness

1 teaspoon granulated sugar

4 ounces lower-sodium, low-fat ham (uncured, nitrate/nitrite-free), cut into 1/4-inch cubes

1 Tablespoon dried basil

1/4 cup fat-free milk

2 teaspoons balsamic vinegar

1/2 teaspoon salt

1/4 teaspoon pepper

1 teaspoon oregano

Preheat the oven to 400 degrees Fahrenheit.

1/2 teaspoon black pepper 1 bay leaf

Lightly spray a medium ovenproof skillet with cooking spray. Heat over medium heat. Remove from the heat. Put the potatoes in the skillet. Lightly spray with cooking spray. Cook for 4-5 minutes, or until potatoes are golden brown, stirring occasionally.

3 cups vegetable broth 6 lasagna noodles, broken into pieces 1/2 cup heavy cream 5 ounces fresh baby spinach 1 cup whole-milk ricotta cheese

In a microwaveable bowl, microwave the broccoli, covered, on high for 3-4 minutes, or until tender-crisp. Drain in a colander. Stir the broccoli into the potatoes.

1/2 cup shredded mozzarella cheese, for topping

Heat large pot over medium heat.

Add marinara, diced tomatoes, tomato paste, vinegar, sugar, basil, salt, oregano, pepper, bay leaf and broth. Bring to boil over high heat then reduce heat to low and simmer.

Cook time: 30 minutes Total time: 40 minutes Servings: 4

1 large egg

2 Tablespoons tomato paste

In a shallow dish, whisk the egg, water and oil. In a separate shallow dish or pie pan, stir together the crispbread, Parmesan cheese, parsley, oregano and pepper. Dip the chicken in the egg mixture then in crumb mixture, turning to coat at each step and gently shaking off any excess. Using fingertips, gently press the coating mixture so it adheres to the chicken. Arrange the chicken in a single layer in the baking dish. Lightly spray the chicken with cooking spray.

Recipe courtesy of Emily Weeks of “Zen and Spice”

8 large egg whites

1 can (15 ounces) diced tomatoes

Add olive oil, garlic, onion and mushrooms. Cook, stirring occasionally, until onions and mushrooms soften, 4-5 minutes.

Creamy Spinach, Mushroom and Lasagna Soup

6 ounces small broccoli florets, rinsed in cold water, drained but not dried

8 ounces crimini mushrooms, sliced

Preheat the oven to 400 degrees Fahrenheit. Lightly spray a 13-by-9by-2-inch baking dish with cooking spray.

Bake for 15-18 minutes, or until chicken is no longer pink in the center and the top coating is golden brown.

2 cups frozen fat-free potatoes O’Brien, thawed

In a medium bowl, whisk the egg whites and egg.Whisk in the ham, milk and pepper. Pour the mixture over the potatoes and broccoli; stir well. Bake for 15-18 minutes, or until the eggs are set.

Roasted Chicken Thighs and Veggies with Mushroom Orzo Risotto

Add lasagna noodles and cook, stirring often, until softened, about 15 minutes. Remove from heat and remove bay leaf. Stir in heavy cream and spinach until wilted, 2-3 minutes.

Recipe courtesy of Emily Weeks of “Zen and Spice”

Divide between bowls and top with dollop of ricotta and sprinkle of mozzarella.

Cook time: 50 minutes Total time: 1 hour, 10 minutes Servings: 4

Ham and Broccoli Frittata

Chicken: 8 boneless, skinless chicken thighs

Recipe courtesy of Know Diabetes by Heart

salt, to taste pepper, to taste

Prep time: 10 minutes Cook time: 25 minutes Servings: 4 (1/4 frittata per serving)

6 Tablespoons unsalted butter

Cooking spray

3 large carrots, thinly sliced

16 ounces crimini mushrooms, quartered 3 zucchini, sliced in half moons 4 sprigs fresh rosemary, leaves

removed and roughly chopped 4 cloves garlic, minced

Orzo: 4 cups chicken or vegetable broth 1 Tablespoon unsalted butter 1 tablespoon extra-virgin olive oil 1 small yellow onion, diced 2 garlic cloves, minced 16 ounces crimini mushrooms, finely chopped 1 cup uncooked orzo pasta 1/8 teaspoon black pepper 1/3 cup white wine 1/3 cup shredded Parmesan cheese

To make chicken: Preheat oven to 450 degrees Fahrenheit. Pat chicken dry. Season with salt and pepper, to taste. In large skillet over medium-high heat, melt butter. Sear chicken until browned, 4-5 minutes on each side. In large bowl, toss mushrooms, zucchini, carrots, garlic and rosemary. On large baking sheet, spread vegetables. Nestle chicken into vegetables Drizzle with butter and juices from pan. Bake 20 minutes until chicken is cooked through and vegetables are tender. To make orzo: In small pot over medium-low heat, warm broth. Using skillet from chicken, add butter and olive oil over medium heat. Add onion, garlic and mushrooms. Cook, stirring occasionally, until onions soften, 3-4 minutes. Add orzo and black pepper. Stir and cook 2 minutes. Add white wine and cook until evaporated, about 1 minute. Add warm broth to orzo 2/3 cup at a time, stirring until liquid is absorbed. Repeat with remaining broth, waiting until last batch is absorbed before adding more. Remove from heat and stir in Parmesan. Serve in individual bowls with chicken and roasted vegetables atop mushroom orzo risotto. ■

Watermelon Berry Frozen Pops Servings: 8

6 1 1 3

cups watermelon cup blueberries, divided cup raspberries, divided Tablespoons honey

In blender, blend watermelon, 1/2 cup blueberries, 1/2 cup raspberries and honey until smooth. Press through fine mesh strainer to remove pulp and seeds. Fill ice pop molds 3/4 full with liquid. Add remaining whole blueberries and raspberries to molds. Insert sticks and freeze at least 4 hours, or until completely frozen.

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Health Beauty & Fitness

summer 2021

PERSONALIZED CARE FOR CONGESTIVE HEART FAILURE Heart failure, sometimes known as congestive heart failure, occurs when the heart muscle doesn’t pump blood as well as it should. We recently had a conversation with Dr. Kariann Abbate, the Director of The Valley Center for Comprehensive Heart Failure Care, to discuss management and treatment options. Q. What is heart failure and how common is it? A. Heart failure is a condition in which the heart slowly weakens and is not able to

adequately supply oxygen-rich blood. It affects an estimated 6.5 million Americans and nearly 26 million people worldwide. By 2030, it is expected to affect 8 million Americans.

Q. What are the symptoms of heart failure? A. The symptoms of heart failure can debilitating, and include breathlessness, fatigue,

confusion and swelling in the legs that make everyday activities challenging and significantly diminish the quality of life. At Valley’s Center for Comprehensive Heart Failure Care we recognize that every person’s heart failure is different and we customize treatment plans according to each patient’s specific needs. The Valley heart failure team is dedicated to supporting the patient’s goals by helping them feel better and live longer. We provide the most up-to-date management for our patient’s heart failure symptoms. Our goal is to keep our patients well and symptom free, and reduce the risk of future hospitalization due to heart failure symptoms.

Q. How is heart failure treated? A. With no two cases of heart failure alike, our heart failure team applies their

specialized expertise to individually work with each patient to determine the best plan to control symptoms. The treatment of heart failure depends on the underlying cause. It usually includes medications to strengthen the heart, device-based therapy, and it always includes lifestyle modifications. It’s important to quit smoking, eat a healthy diet, and incorporate exercise into your daily routine. Cardiac rehabilitation may also be recommended through Valley’s cardiac rehab program. This program offers gentle, medically supervised exercise and assistance with other lifestyle changes. Patients may also be recommended for specialized medications and infusions. It is important to take the right medications, in the right doses, at the right time to receive the maximum benefit with minimum side effects. Valley also offers clinical trials of new heart failure therapies, providing our patients with access to options that are not yet widely available. Sometimes medications and lifestyle changes are not enough to ease all the symptoms of a patient’s heart failure. Utilizing a multidisciplinary care approach, our team will call upon the specialty of Valley’s electrophysiologists to receive recommendations for additional devices or procedures.

Q. Does the heart failure team work with other specialists? A: Yes – we are proud of our comprehensive, multidisciplinary approach to care. Our team recognizes that patients frequently have

other needs related to their heart failure diagnosis. We incorporate the skills of pharmacists, dietitians, wound care specialists, case managers, social workers, and other physician specialists to ensure that patients receive the full spectrum of services related to their heart failure care. For more information about the Center for Comprehensive Heart Failure Care, please call 201-447-8018. 66

The most innovative breast cancer care not only heals the body.

It treats the soul. Everything medicine can do. A few things medicine can’t.

Can a well-timed smile be just as important as new cancer technology? Can the love and support of a new

circle of friends be as vital as innovative treatments? Valley thinks so. That’s why for breast cancer patients, both the body and the soul get the attention they need.

Call 201-634-5557 to make an appointment or visit ValleyHealth.com/BreastCancer

WORLD’S BEST HOSPITALS 2021

HACKENSACK UNIVERSITY MEDICAL CENTER IS

RANKED AMONG THE BEST HOSPITALS IN THE WORLD

Newsweek has ranked Hackensack University Medical Center among the top 200 best hospitals in the world and the top 13% of hospitals in the United States. And the Best Hospital for Infection Prevention. Now more than ever, we strive to keep getting better for you. HackensackUMC.org.