Health, Beauty & Fitness Winter '22 by Bergen County the Magazine

Patrick M. Double Knee Replacement

WHEN THE WHOLE WORLD STOPPED, WE GOT PATRICK dancing AGAIN. 17 steps. That’s how far it was from Patrick’s bedroom to the bathroom. He counted every step, because he was in so much pain. After 10 years, he just couldn’t take it anymore. So in March 2020 he scheduled a double knee replacement. And then the pandemic hit, shutting down elective surgeries. But Dr. Mark Hartzband knew what this surgery meant for Patrick. So he kept his surgery date. And now, Patrick doesn’t count steps. He dances them.

Read Patrick’s story at ThisPlaceIsDifferent.org

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Winter 2022 Publishers Sharon & Steven Goldstein Associate Publisher Brandon Goldstein Editorial Director Jessica Humphrey-Cintineo Art Director BMG Marketing Contributing Writers Kevin Czerwinski Tara DeLorenzo Dr. Michael Gross Soneca Guadara Megan Lupo Gary Mignone Stacie Rose Brianna Ruback BC Health, Beauty & Fitness is published by BC The Mag

Bergen County The Magazine is published six times a year. Mail all editorial and advertising materials to 297-101 Kinderkamack Road, Suite 135, Oradell, NJ 07649 or email materials to steven@bcthemag.com. For advertising and information, please call (201) 694-5197 or (201) 694-5196. For subscription information or to contact us, go to www.bcthemag.com. Copyright 2021. All materials are the property of Bergen County The Magazine, LLC. and may not be copied or reproduced without written consent from the publishers.

A letter from the Editor

t started with the sniffles. Then there were coughs, and fevers, and boogers – oh so many boogers. And, since it’s 2021, throughout the process there were multiple COVID tests – just to be sure. Luckily, my family was just hit with upper respiratory infections. Unfortunately, the infection took it’s time bouncing from one member of my family to the next, then the next and the next before finally making its unwelcome self out the door. That process took over a month. My husband returned to his office; my older son returned to school; and my youngest son and I returned to civilization. Yet, only after one day of being back at school, my oldest son started complaining his eye hurt. Is there something in there? What does it feel like? Maybe it just needs some rest; let’s head to bed. The next morning, he woke up with his now pink eye nearly half shut due to discharge and crust. Conjunctivitis. Lovely. Another trip to the doctor. Another prescription. Sometimes, it feels like you cannot catch a break. Doesn’t it? We’ve all had those days, weeks, months. When a series of unfortunate events are unrelenting, our loss of control leads us to a downward spiral of negativity. At least it did for me, even during “The Most Wonderful Time of the Year.” So, what do you do when you feel like you can’t catch a break? I first reached out to my best friends and downloaded to them. They made me feel heard yet reminded me that “at least it’s not COVID.” They gave me perspective. Then I thought about what I’d say to someone else if they happened to be in my shoes. I relived all these germy bad experiences as an outsider. And, I found myself realizing that it all wasn’t too bad – we had a lot more time as a family; our days were slower; I read a few good books; I received a lot of cuddles from my two sons; we decorated early for Christmas since we had nothing but time. We’re now yet again getting back to our routine all while embracing our rituals. They’ve given us our sense of control back. Will there be more setbacks? It’s possible; it’s winter after all. But at least I know we’re strong enough to tackle it as a family, and that our medicine cabinet is full. Sending you love, health and virtual hugs, Jessica Humphrey-Cintineo

Table of Contents

10 NONPROFIT SPOTLIGHT Hope and Healing

46 Five Simple, Natural Ways to Boost Immunity

Six Steps To Goal Setting For Sustainable Health

STYLE BY SONECA

The Freedom In Being Unbridled

Running For Christopher Fair Lawn Man Celebrates Son’s 20-Year Heart Transplant Anniversary

The Sky Is The Limit

Improve Your Life Immediately, and Clean Out Your Closet

Brain Cancer Survivor Proves Anything Is Possible

54 Don’t Let Winter Wage War On Your Skin

The Show Must Go On

THE SPORTS DOCTOR

Warm Up With Classic Comfort Foods

UPCOMING HEALTH EVENTS

Getting Your Child Back To Sleep

The Story OF A Three-Time Metastatic Cancer Survivor/Thriver

In the hole Montvale Teen Proves Autism Is ‘A Gift, Not A Setback’ By Releasing First Novel

Hit The Slopes, Not The ER

Disclaimer: This information is not intended to treat, diagnose, cure or prevent any disease. All materials provided in this publication are 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.

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Orthopedics Chronic Obstructive Pulmonary Disease (COPD) Colon Cancer Surgery Diabetes Heart Attack

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Heart Failure Hip Replacement Knee Replacement Kidney Failure Lung Cancer Surgery Pneumonia Stroke

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NONPROFIT SPOTLIGHT

Hope and Healing The Freedom In Being Unbridled By Megan Lupo

ody McCambridge was diagnosed with terminal in September 2018. cancer in spring 2018. By the time August 2019 rolled around, she was given only a few weeks to live. McCambridge was a traditional woman and believer of western medicine, but she decided to take a chance Her daughter, Amy McCambridge-Steppe, was mad, on her daughter’s spiritual, alternative way of healing so mad at the world for losing her mom this way. The in her transition. Soon McCambridge-Steppe and ceronly sense of peace was that her mom watched her tified Equine Therapy Specialist Monika Chalmers dreams come true with the founding of her and her immersed McCambridge with sage, chants, reflexolhusband’s nonprofit, the Unbridled Heroes Project, ogy and Reiki, a meditative technique that promotes an unconventional rescue and rehabilitation facility energy healing through touch. that provides refuge from trauma to veterans and wild Mustang horses behind Rohsler’s Allendale Nursery, Once McCambridge was brought to the pasture sur10

rounded by sun and Mustang horses so gentle and nuzzling, she began to radiate. Her hair grew; the color came back to her face; and she surpassed August, September and October. It wasn’t until late November when another tumor appeared that it was finally time. Yet, even in an unconscious state in mid-December, she still was holding on. It felt like she was waiting for something or someone. All of a sudden it clicked for McCambridge-Steppe. Her mother promised to visit the barn one more time, but she was bedridden and weak. McCambridge-Steppe had an idea on a way this could work, much to the shock of her father. Chirpa, one of the rescue Mustang horses, was loaded up in a trailer, led up a ramp into the home, and without even glancing at the treats and wide-eyed family in the kitchen, went straight to McCambridge. Chirpa instinctively knew what to do. She nuzzled McCambridge’s hair for quite some time, and McCambridge’s breathing eased. She ended up passing away early that morning in McCambridge-Steppe’s arms. Chirpa and McCambridge’s sacred bond reflects the unique, healing space that the Unbridled Heroes Project creates. There’s no scripted process or psychotherapy, just two lost spirits saving each other. “If you unbridle yourself and take the stigma off of whatever’s on you and be who you are at the core, that’s what Unbridled Heroes is all about,” McCambridge-Steppe said. “The name together, ‘Unbridled Heroes,’ means so much because our horses have no bridles. We let them be completely free and heal. We don’t tie them up. They just learn to trust and stand.” It was an uncertain journey of survival and heartbreak to get to where McCambridge-Steppe and her husband, Mark Steppe, are now. Steppe was in the army and McCambridge-Steppe was in the Marine Corps, both stationed out in California. The moment that Steppe came back from Iraq was the moment when everything spiraled. The loss of 18 men Steppe experienced, including five of his close friends, led to an alcohol addiction and a disconnect from all of those around him. He numbed himself of the depression, PTSD and even physical injuries he had. They, along with McCambridge-Steppe’s Continued on page 12

son from a previous marriage, moved back to New Jersey to live with McCambridge-Steppe’s parents. From there, it was discovered that he had lytic lesions throughout his body, which are areas of hollowed-out holes in the bone. It was unexplainable, especially learning the Department of Veterans Affairs lost his medical records, but not unexpected, as McCambridge-Steppe said there was a lot of forced testing and vaccination administrations in the military. A zombie in a wheelchair, Steppe was a shell of a man, no matter if he was medicated or not, and McCambridge-Steppe fell into her own darkness. McCambridge-Steppe developed debilitating headaches that led to a benign brain tumor right around when her mother learnt of her terminal cancer diagnosis. Just when all hope seemed lost, McCambridge-Steppe’s oldest son led them to a horse therapy nonprofit in Mahwah for a service project. The family became intrigued by the horses, and the couple began volunteering every day.

That’s where McCambridge-Steppe met Phoenix, a horse rescued from a kill pen. “Now I understand why Phoenix helped me so much because the horses mirror you, and she was so hurt,” McCambridge-Steppe said. “We started watching these animals and learning every day because we were there every day. There was nobody really there that was doing the work. Slowly through the time, there were things we had to do together.” As McCambridge-Steppe and Steppe began to heal with the horses, they began to heal with each other. Their bodies got stronger, and they started laughing together again. From Phoenix to another horse named Saturn, they fell in love with each and every one of them. Being there was a catalyst to fulfill their ambitions in their own natural, organic way – “Let’s just go for it. What if you never lived?” McCambridge-Steppe asked herself and her husband. They flew to Florida to meet 19-year-old horse

Continued on page 14

trainer Cat Zimmerman, who runs CZ Mustangs, a non-profit Mustang rescue and training facility. From her, they met Hope, a black Mustang that was hogtied and beaten and now forever loved at the Unbridled Heroes Project barn.

public to focus on whatever they want to.

When a veteran reaches out, the first steps are introducing them to the team of therapists, assessing their comfortability and then seeing what would work best for them. Then, they are offered five private, individual sessions where the barn is shut down to the

So many lives have been changed throughout the three years that the Unbridled Heroes Project has been operating. The horses have inspired long-awaited breakthroughs with veterans and pulled them out of dark headspaces. These animal and human souls

In addition to Chalmers, who embraces yoga, acupuncture, sound healing baths and other holistic healing techniques, there’s Elizabeth Brosnan, an equine therapy specialist who practices yoga, meditaMustang horses parallel veterans in a way that they tions and aromatherapy; Matty Aderhold, the music are American icons, and same in the way that they director; and Vijosa Hoxha, who hosts mindfulness have been through trauworkshops, among others. ma and brokenness. McCambridge-Steppe and Both Chalmers and BrosSteppe didn’t know how nan are certified as Eagala it would work, but they practitioners, a revolutionknew they wanted to ary model that incorpotake in these horses that rates horses into mental weren’t wanted and prohealth treatments. vide them alternative ways to heal. Prior to McCambridge-Steppe witnessing “How do we take that her first session, she was a magic that this broken bit skeptical if these pracanimal has and bottle tices would work. Because it up and have a person when wild horses are who’s gone through some abused and then rescued, trauma and pair them tomost develop warranted gether without this horse fear, especially of humans. hurting this person?” McCambridge-Steppe asked. When McCambridge-Steppe watched the therapist The answer is to stay present. set up cones in a square, leaving spaces on two opposite sides, she thought it would be a disaster with “It helps you just be in the moment. You have to be in the horses. The therapist explained she set the cones the moment,” Steppe said. “You’re thinking about 50 up like that to mimic a house with a front and back different things. That’s when something bad happens. door – a safe space. McCambridge-Steppe watched in They sense the energy.” amazement as the Mustang horses walked in a line through the openings of the cones and allowed the Chalmers joined the team right away, volunteering to therapist a hug. She became a believer fully. do crystal work on the horses. More specialists and horses have become part of the Unbridled Heroes Veterans have, also, turned from skeptics to believers Project family since – a beautiful mosaic of misfits through the five session introductory package, Mcsharing their gifts of aromatherapy, oil and music. Cambridge-Steppe said.

Continued on page 16

can connect and relate to each other in their hurt Looking toward the future, the nonprofit has partnered and healing. with Holy Name Medical Center’s residential hospice, Villa Maria Claire in Saddle River. The 26-acre propThere are 11 horses that make up the Unbridled herd erty includes newly built stables and pasture fencing. – Hope, Penny, Kaia, Rain, Chirpa, Ruby, Rocket, Shiloh, Mamore, Buddy and Amirah. Back at the Allendale barn, there’s photographs that line the walls of the stable. One in particular stands Letting the horses stay free and unbridled stems out of an August day where McCambridge visited the from the thought that they shouldn’t be forced or barn before she passed. The gentleness of Chirpa apnumb anymore from wearing saddles or being rid- pearing next to a strengthened McCambridge emits a den; their most vulnerable spot is on their back. ray of hope like the rainbow that appears above their They’ve already been through unimaginable agony, heads. and they deserve to be their natural selves, McCambridge-Steppe said. McCambridge-Steppe reminiscences one early morning when McCambridge was near the end of her life. In addition to the individual sessions, the organi- Her bed was placed in the living room, and it was inzation is also experimenting with group events to clined to help her breathing. Suddenly, her eyes open encourage more veterans to explore what’s offered. wide in a childlike wonder. She’s staring at the twinkle lights in front of her, but she’s in a different place. In late October, the organization hosted UFC veter- She exclaims, “Amy. Look at all the people.” She sees an Jimmie Rivera for an opportunity to train with angels everywhere. him. McCambridge-Steppe hoped that this would encourage combat veterans to stop by and get their She closes her eyes and opens it back up. She exclaims stress out through punching bags and having the again, “There’s a horse. There’s a horse in here, Amy. horses in the backdrop, as they’re trained not to ask It’s beautiful. It’s black. It’s Hope.” She took a sigh for help. and shut her eyes. Those are the last words she’s ever said to McCambridge-Steppe. Another moment was when the team brought horses to windows of a nursing home during the COVID-19 “It’s incredible,” McCambridge-Steppe said. “The pandemic. A woman with dementia began crying be- dream has manifested the way it was supposed to. It’s cause her father used to be a jockey and it triggered been a beautiful journey.” a memory.

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Go Further

RUNNING FOR CHRISTOPHER Fair Lawn Man Celebrates Son’s 20-Year Heart Transplant Anniversary By Running ‘Homemade’ Marathon BY Gary Mignone

rank Piccininni of Fair Lawn recently ran his own “homemade” 26.2-mile marathon in Bergen County to raise awareness and funds to support the Sharing Network Foundation and the Hearts for Emma Partner Fund. Family and friends of the Piccininni Family came together to raise more than $4,600 in honor of Frank’s son Christopher Piccininni’s 20-year heart transplant anniversary. “Christopher was given a second chance at life when he received a heart transplant in December 2001 when he was just 6 months old,” said Frank. “Without this gift, Christopher would not be with us today. His life is a daily reminder of the power of organ and tissue donation and transplantation. We feel extremely blessed and are committed to raising awareness about the importance of registering as organ and tissue donors to help save lives.” During Frank’s homemade “Running for Christopher” marathon, he trekked through neighborhoods and paths in Fair Lawn, Rochelle Park and Ridgewood before ending his route in Dunkerhook Park in Paramus. Although Frank has completed at least nine official marathons, he wanted this one to be extra special in honor of Christopher’s transplant anniversary. After 4:20:56 (four hours, 20 minutes, 6 seconds), Frank was greeted at the finish line by his wife Jacky, sons Christopher and Ryan, and many friends and loved ones. “When I was thinking about doing this, I didn’t want to travel and, because he is immunocompromised, I wanted to keep Christopher safe,” said Frank. “I am used to running alone so it was inspiring to see my family and friends at the start, finish and throughout the route.”

Christopher, now 20, was just nine weeks old when he was diagnosed with dilated cardiomyopathy, a condition which enlarged his heart, making it unable to pump enough blood. His only hope for survival was a heart transplant. After spending four months at Mount Sinai Medical Center’s Pediatric ICU in Manhattan, thanks to his donor, he underwent a successful heart transplant, giving him a second chance at life. Christopher continues to live a healthy and active lifestyle as a student at NJIT studying biomedical engineering. He graduated from Fair Lawn High School where he competed as a varsity swimmer all four years. “I am so proud of my dad for running to raise money for the Sharing Network Foundation and the Hearts for Emma Partner Fund,” said Christopher. “After being given 20 years of life that I wouldn’t have gotten without a transplant, the only thing we can do in return is to help raise funds and advocate for organ and tissue donation.” According to United Network for Organ Sharing (UNOS), nearly 4,000 New Jersey residents are waiting for a life-saving transplant. One person in New Jersey dies every three days waiting for a transplant. Just one organ and tissue donor can save eight lives and enhance the lives of over 75 people. To learn more, get involved and register as an organ and tissue donor, visit www.NJSharingNetwork.org. To make a contribution to support “Running for Christopher,” visit www.SharingNetworkFoundation. org/Running-for-Christopher.

Social CarePlus New Jersey Golf Outing The CarePlus Foundation held a golf outing at the Edgewood Country Club. For more information, visit www.careplusnj.org.

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Tim Devries, Mike Gammarati, Jonathan Goldstein

John Chinchar, Ellery Tarife, Jerry Joseph

Steve Krumrei, John Schleer, Tim DeCola, Ryan Sanzari

Jordan Kalender, Michael Piromallo

Marc Brenner, Michael Tabakin

Kenneth and Catherine Schnoll

Justin and Peter Kroner

Matt Pizzolato, Bobby Antonicello

Harry Ferguson, Dennis Attenello, John Uzzi, Pete Miragliotta, Joe Masciadaro

Juan Padilla, Dave White, James Munro

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DowntownHackensack.org

The Sky Is The Limit Brain Cancer Survivor Proves Anything is possible By Kevin Czerwinski

hris Tarallo could have easily given in.

He could have taken the quick, less painful route and decided that what he was about to go through wasn’t worth it, not when the probability of him surviving was next to zero anyway. Yet Tarallo, who turned 41 on Halloween, didn’t give up. Not on his doctors. Not on his family. And certainly, not on himself. He wasn’t ready to succumb when he was told the devastating news that he had a brain tumor, one that was almost certainly fatal. Rather, he decided to fight. And to live. And to let anyone who will listen know that with any situation, no matter how horrible it may seem, there is always room to find the good. Now, 27 years after he was given what as close to a death sentence as one could get, Tarallo continues to share his message of hope through his work as a teacher in a Union City-based Sarah Gilmore Elementary School, his time on stage as a stand-up comic and as an author. His book, Aftermath: One Boy’s Story of Life With Brain Cancer, came out in March 2020 and continues to serve as an inspiration to those who feel that all is lost. “My message is to try and take some-

thing negative and make it a positive,” said Tarallo, who lives in River Vale. “Never give up.” Tarallo was a star baseball player in Palisades Park, the town in which he grew up, and his future couldn’t have been brighter. Then, at age 14, he learned that he had a rare form of brain cancer. He went from worrying about waiting on an 0-2 curveball to wondering when he would take his last breath seemingly overnight. “I was about to go overseas to represent America in international play when I learned that I had it,” he said. “I couldn’t see and I couldn’t catch the ball in warmups. Then I was having seizures where I couldn’t walk. I would trip over myself and grabbed whatever I could hold onto. I had a lack of memory and very deep depressions because of what was happening to me. I considered suicide at age 14 because there were no answers as to what was going on with me. “I went for an appointment with the neurologist and he noticed me walking strange. He set up and MRI and it was read that day. Within hours, he told my dad you have a choice, do you want to go to Columbia Medical Center or Hackensack. The doctor said if it were his child, he’d bring him to Columbia. I was rolled in that night in March and the next morning I had surgery to put in a shunt. A couple of days later the tumor and my pineal gland were extracted and I was in the hospital for a week and a half.” The Make-A-Wish Foundation wanted to present him with a wish but his parents were against it because they felt like accepting such a generous offer was akin to giving up. And Tarallo or his family weren’t about to give up.

Continued on page 28

He said he was also motivated to get healthy and return to school because of “Maria,” a girl that he wanted to ask out. “That didn’t happen but I had something to motivate me and fight for originally,” he said. “You have to try and make something positive out of things happen to you.” While making anything positive out of his situation was difficult, Tarallo was determined to succeed but it wasn’t and still isn’t easy. The operation was simply the beginning. Tarallo underwent 30 days of radiation treatment and 10 months of intense chemotherapy. He would never be the same again physically or psychologically but he did become the first person in the world to survive this type of brain tumor. “I was the first survivor they had,” he said. “Two other people in Japan had what I had and committed suicide. I grew up in Palisades Park and three other kids had brain tumors and passed away. It all happened within 15 years of each other. There was a girl in my grade and two others afterward. I am the only survivor.”

Tarallo’s initial recovery was arduous. He did play baseball again, getting his first at-bat back while he was still undergoing radiation treatment. Ultimately, he graduated from Ramapo College in Mahwah and then went to St. Peter’s College in Jersey City to complete his studies and become a teacher. College, however, was not easy for him, physically or emotionally. “I went to college in my 20s and I suffered a lot,” Tarallo said. “At one point I didn’t think I would make it to 40. It was mostly emotional suffering. College was hard for me. No one knew what had happened to me and it was a shock to me that no one knew. I was picked on and in the beginning of the book I talk about that. “Mostly the things I had to get over were my own thoughts,” he continued. “My mom said, ‘Just do it,’ like Nike. Just do what you need to do, but that wasn’t easy because I had to think about everything I did.” Tarallo said the effects of the cancer remain today and that he still has to think about many of the things that he does. He has circulation issues and continues to experience double vision. There are also the

emotional scars he carries, ones which he deals with every day. He was left unable to smile for some time after the surgery and treatment and says he still has a hard time smiling naturally. “Nothing comes naturally; I still have to think about it,” he said. “There are some physical things that bother me but mostly it’s the physical and emotional things that I have to have to go through every day.” The daily struggle that Tarallo endures hasn’t prevented him from doing what he loves, though. He teaches all subjects in grades one through eight and said that his life experiences influence how he teaches. Tarallo works on emotional and social learning as part of his curriculum. Because of what he went through as a young teen and continues to go through makes him the ideal person to work with children of that age. He loves what he does and appreciates getting to share his life with his students. “There is nothing more emotional than what I went through,” he said. “The hardships these kids face might be a little different but the main theme is facing adversity and getting through things. What plan can you make to make a tragedy positive? That’s my message pretty much. “The school I work in is like a carnival for education. I’ve taught standup, integrated arts, chess, the saxophone. I have a lot of latitude in some of the things I want to teach. For the teachers and the students, it’s kind of like a Disney World for education.” Tarallo hasn’t limited his giving-back approach to just his teaching career, though. He and his parents created The Four Foundation – in honor of his uniform number when he played baseball – in 1996 to assist researchers in developing new and successful

treatments for children with brain tumors. The Hope for Children’s Research Foundation named him as the Humanitarian of the Year in 2019 for his charitable endeavors and his work to help researchers and scientists find a cure for childhood brain tumors. He has also performed stand-up comedy for several years, appearing at the legendary New York City comedy club Caroline’s at least a dozen times. Tarallo says his comedy is mostly deadpan, weird observations. “I was known as a quiet, mostly well-behaved kid,” he said. “When they took out part of my brain, I guess I became boisterous and wanted to make people laugh. It’s a way of me trying to do something. I don’t mind being remembered as the first survivor of a certain tumor but I want people to see the different facets of who I am.” One facet of who Tarallo is centers on his devotion to Thérèse of Lisieux, who is known as Saint Therese of the Child Jesus and the Holy Face. He prays to her constantly. “Every time I am stressed, I see a rose, that’s her sign,” he said. “I have tattoos of roses all over me. She has guided me. I would not be here if not for St. Thérèse of Lisieux. I recommend anyone who needs comfort or a miracle to pray to her because I was a miracle. I made a promise to never stop spreading the word about her so that’s what I do.” Tarallo continues to make the most of the chance he has been given while spreading the word about St. Thérèse of Lisieux. He doesn’t know what his life expectancy is but he says he has “a lot of confidence in the future” and that he’s hoping to make it to “50, 60, 70.” “If I keep myself busy and moving, the sky is the limit,” he said.

Social CareOne at Ridgewood Avenue CareOne at Ridgewood Avenue held a networking event, “Let’s Get Together,” to celebrate fall. For more information, visit www.care-one.com.

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THE SHOW MUST GO ON The Story of a Three-Time Metastatic Cancer Survivor/Thriver By Tara DeLorenzo Looking to spread positivity and connect people with her story, three-time metastatic cancer survivor/ thriver Olivia Summer Hutcherson has been sharing her experience through her poetry book The Show Must Go On, which she is releasing as an audiobook at the start of 2022. Hutcherson had been a professional dancer for most of her life, working as backup dancers for celebrities like Jennifer Lopez and Madonna and she was teaching dance at Broadway Dance Center as well. At 26-years-old, she was diagnosed with an aggressive form of breast cancer. And through it all, poetry became an outlet. “I went through the ringer,” she said. “I had a 15-hour surgery; I went through chemo; I froze my eggs; I lost my hair. I did the whole bit, and I was cancer free for four years, which was a huge blessing. Then again, at 30, I was diagnosed a second time, and that time it had metastasized to my bones, which was a huge shock. Around that time, during that four-year window, I had been working on a poetry book, as an 34

outlet since I wasn’t able to dance so much.” It was three days after The Show Must Go On was published that Hutcherson received her second diagnosis. She was able to beat cancer the second time, but in December 2020, the cancer had spread again. And now she is working to convert her poems, which chronicle her experience with cancer, life and love, including a domestic violence relationship, to an audiobook. Hutcherson is looking to have the audiobook be a more immersive experience for readers. “What makes my audiobook a little different is that I wanted to take the listener on a journey with me,” Hutcherson said “So if I have a poem called ‘E.R.,’ it’s not just me reading the poem, you can hear the sounds in the background of the beeping machines, the nurses talking, patients milling around, so I’m really bringing the listener into the room with me, and every poem is like that. It’s really a journey and an experience, and that was so important to me because I wanted people to feel what I’m feeling. Or there’s a poem called ‘River’ – a lot of days when I

get out of the hospital, one of my favorite things to do is just go by the river and have some peace, you’ll hear the river, so it’s been a beautiful process, and there’s 200 poems. It’s been fun.” To her, these poems are an outlet, but they’re also a way to help connect people with similar experiences. “I’m 32 years old, so just being a young person, one of the things that’s always been hardest for me is

I’m always the youngest one at the cancer center and one thing that’s so important to me for other young survivors is I want them to feel like they’re not alone,” Hutcherson said. “Sometimes for me, it’s felt like that in my journey and I’m really passionate about sharing the message that other young survivors are not alone either.” While her focus had been primarily dance, she has been writing poetry since the age of 13. She had been shy about sharing her writing, but on the day she had to shave her head, she decided she wanted to share a poem to Facebook called ‘I Am Not My Hair.’ Hutcherson said there was a woman in the same hospital who had seen it – the location had been shared in addition to the poem – and that was a moment that changed Hutcherson forever, she said, and a reason she decided to share her poetry.

“The woman was standing in the doorway with tears in her eyes, and she just wanted to meet me and give me a hug and that was a day that changed my life forever,” Hutcherson said. “I remember my mom, me and this woman, and we were all crying, and I said to my mom, ‘These poems are not for me, they’re for them,’ and it pierced me because I realized I had to get over my ego and shyness of what if people do or don’t like them. I heard this thing before that was like it’s not about perfection, it’s about connection and I think that was a turning point for me because it

was understanding other people needed to connect and you’re not the only one going through it – we’re all in this together and it sucks but we’re doing it together.” Publishing the collection of poems was a very vulnerable experience for Hutcherson. She spent three years writing it, and each poem was very personal. “My poems weren’t just about cancer, it was about my family, it was about friendships, it was about my faith, it was about a romantic relationship I got into while I was going through cancer that started out really beautiful and wound up being a sadly domestic violence relationship. And that was painful to write about; I never thought I’d go through with it and publish it,” Hutcherson said. “I let all my scars show in that book, and it was just when I finally released it in the world, it just felt like I Continued on page 38

could breathe, and I wasn’t holding anything back. I felt like in one word, there was healing in that book – for myself and for others, because I know for a fact that there’s other people going through it. It’s interesting too, I released it in October 2019, so that’s Breast Cancer Awareness Month, but also what a lot of other people don’t realize is it’s also Domestic Violence Awareness Month. One in eight women in this country have breast cancer, and one in three women have been in a domestic violence relationship, which is scary and awful. So, when you look at those statistics, it’s like I know that book belongs in the hands of so many women and men because I think women and men must do better, and that starts with not only communication but comprehension. There needs to be materials out there so we can understand each other better.” To also inspire unity, in 2020, Hutcherson hosted LivStrong, a podcast she published every Monday where she interviewed artists and influential people – all who were resilient, whether it was cancer or domestic violence or people who moved to the United States to follow a dream or members of the Black Lives Matter movement. Her goal was to share how people were “living strong through really tough circumstances,” she said. In addition to the podcast and writing, Hutcherson also has continued teaching dance five hours a week, as

well as spending time working with her church and spending four days a week in the hospital for treatments. She is also doing book signings at locations like PEAK Performing Arts Center. It has been an adjustment, she said, after spending so long as a professional dancer, training and teaching and going to auditions. But for her, she describes it as an “unlearning,” as she works to remove expectations and pressures and learn how to be kind to herself as she goes through these treatments. “It’s just been an unlearning for me, to just understand I’m not what I do; I’m not my hair; I’m not my breasts; I’m not my job title; I am a spirit inside of my body and I’m doing the best that I can and just being able to rest and sit with that and I am love at the end of the day,” she said. “I want to love; I want to be loved; and I want to give love and as long as I’m doing that in as many mediums as I can – whether it’s through my poetry or my dancing – that’s enough for me. I had to learn how to be kind to myself. I want to give all this kindness to the world but it’s like I’ve had to learn how to be kind to myself and not so hard on myself. It’s a daily practice.” In that same respect, she wants to help remind other people going through treatments to rest more and to set healthy boundaries to take care of yourself. And to everyone, she hopes to spread positivity.

For her, she is inspired by three things: God; her mother; and children. “I have a very close relationship with God and Jesus. I wouldn’t say I’m a religious person, I always say I have a relationship with God and it’s very personal to me. It gives me hope; it gives me faith; it gives me strength on the days where I feel like I literally can’t keep going. And my mom inspires me. She is my rock; she’s my everything. I don’t think she’s missed a beat over these last six years. She has just been my ride-or-die person,” Hutcherson said. “Children inspire me too. They bring me so much joy. I teach dancing. I still teach now, not as much as I was. I used to teach about 20 hours a week and now I teach about 5 hours a week, so there’s been a big shift in the amount of teaching I do. I teach a lot of children though, and they’re so pure and they have so much love and no filter and I remember the day I shaved my head the second time and I came in and they wanted to kiss my head. There’s just this purity, love and joy from kids that inspires me to want to be more like them.” Hutcherson is currently going through treatments now, and she’s feeling grateful that treatments are going well. In addition to the audiobook, she is also working on her second collection of poetry, which is halfway completed. She is growing and is constantly looking to not only improve herself but also to help other people find peace and positivity.

“I think the biggest message I’d want to spread is it’s just so utterly important to not only be happy but to be whole,” she said “I think so many times people have this finite idea, especially in our culture, that they want to be happy –it’s this microwave generation of I want it now. I want it fast, Netflix, Uber, Tinder, anything fast, anything happy for this momentary relief versus being whole. You really must get to a place where you understand how to be whole, whatever that means for you, whether that be getting a relationship with God, going to therapy or slowing down long enough to heal broken relationships in your family or have a support system from your friends or just reaching a place where you’re whole on your own before being whole with somebody else. When you come to the table and you’re broken and you get with another broken person, it just leads to disaster. And I can speak to this because I’m in the middle of this horrific, chronic disease right now, but I still have peace; I still have joy; I still can find peace during it all because I have my faith and family, and I’m in therapy and I’m open to all these things like I don’t have a perfect life. I can find my moments of peace and my inner peace and I’m not just looking for someone else because I’m a hot mess, which is how I was a few years ago. You have to be okay on your own first before someone can make you okay.” More information about Olivia Summer Hutcherson can be found on her website at www.olivialivstrong.com, and her book The Show Must Go On is available on Amazon.com.

Social NJ Sharing Golf Outing NJ Sharing Network Foundation held their annual Golf Classic and Pickleball Tournament at the Ridgewood Country Club. For more information visit: www.njsharingnetwork.org

Rich DeLuca, Brian McCourt, Joe and Matt Coccaro

John Johnson, Kevin Gallagher, Tom Pryor, Brett Budenbender

Elisse Glennon, Bill Gascoigne, Howard Nelson, Gary Brewster, Tony Marchetta

Aaron and Jack Gilchrist, Sharyn Sawczak

Dr. Patrick and Nancy Buddle, Jane Buckiewicz, Dr. Mike Aquino

Charles, Jennifer and Brooke Matar, Jay Roman

Stephen Orenchuk, Phil Kolm, Bob Evans, Jim Kirkos

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Montvale Teen Proves Autism Is ‘A Gift, Not A Setback’ By Releasing First Novel BY Brianna Ruback

Montvale resident Ben Levin has always had a passion for writing. From creating a Harry Potter rewrite at age 10, to publishing Nellie’s Friends, a children’s book series, as a 16-year-old, Levin has demonstrated true commitment to bringing joy to people through storytelling. Now at 18 years old, Levin has made his debut in young adult fiction with the recent launch of his first novel, In the Hole, which presents a child’s experience with homelessness. After watching a video about homeless children in Florida during an eighth-grade religious school class, Levin felt compelled to raise awareness about the United States’ homelessness crisis. Then, a character quickly popped into his head: David Kimball. Other story elements slowly came together, and soon enough, Levin began writing his story. In the Hole follows nine-year-old David Kimball, whose life suddenly unravels after his father loses his restaurant and, later, their home. Forced to live in a small borrowed car, David and his family seek shelter and soon find refuge in a run-down inn. Throughout the novel, David struggles to maintain a sense of normalcy as he and his family confront the harsh realities of homelessness. Searching for the strength and resources to help his family, David leaves readers wondering whether he and his family will make it out of “the hole.” Told through David’s perspective to emphasize that homelessness can happen to anyone, including children, In the Hole explores a variety of themes, ranging from poverty, addiction and bullying to hope, perseverance and community. To ensure that his portrayal of homelessness was accurate, Levin interviewed several individuals who faced homelessness, as well as people who work at organizations committed to helping those experiencing severe economic hardships, such as National Poverty Law Center, Covenant House New Jersey and Family Promise of New Jersey. As written on Levin’s website, “In the Hole offers to

give hope and inspiration to young adults and their families who face homelessness and economic insecurities during this challenging time in history as we collectively face a global pandemic.” Despite publishing a novel just three months ago, Levin has no intention of slowing down, having already written about 150 stories over the course of his life. Now, he is currently working on four differ-

Continued on page 42

historical fiction novel about World War II, a musical and the seventh book in one of his series about a writing and reading club.

it wasn’t a curse or something that made me inferior to others. It was a blessing. I don’t think I would have become a writer if it wasn’t for autism.”

“I love working on a bunch of stories at once,” he said. “I am a machine [that] enjoys producing and producing and producing.”

Writing has continued to provide Levin with a source of solace throughout his life, helping him get through several challenging times, such as fitting in at school. It has also given him a sense of purpose, inspiring him to take on new activities, such as musical theatre and managing the Pascack Hills High School soccer team.

As part of his writing process, Levin often gets inspired to write by scrolling through social media, listening to music or going for walks. And while he is most successful under a time crunch, Levin aspires to continue building and improving his writing stamina.

Currently a senior, Levin is also in the process of applying to colleges. He plans on studying creative writing, with the ultimate goal of becoming a fulltime writer, though he is also interested in teaching English.

Going forward, Levin would like to continue raising awareness about causes he is passionate about while also using his status as an author on the spectrum.

Above all, Levin wants to continue bringing happiness to people, particularly kids, through his stories while simultaneously encouraging people to believe in themselves.

Proud to be autistic, Levin strives to help other autistic people understand that they are no less than neurotypical (non-autistic) people and are just as capable of achieving their goals. He advocates that “autism is a gift, not a setback.”

“I want to be an example of how dreams come true,” he said.

“I spent years being ashamed of my autism and thining that it made mess less than human,” Levin said. “But this year, I started to understand that autism was something in me that I could embrace and that

In The Hole can be purchased on Amazon.com and JumpmasterPress.com. For more information on Ben Levin and In The Hole, visit https://benlevinauthor.com/ or @benlevinauthor on Instagram.

Social Foundation for Free Enterprise The Foundation for Free Enterprise held their 33rd annual luncheon at Sanzari’s New Bridge Inn. For more information, visit www.fffe.org.

Martin Kafafian, John Corcoran

Dr. Gary Munk, MaryAnn Donohue-Ryan

Bob Glenning, Dr. Ihor Sawczuk

Nic Boscia, Dr. Judy Aschner

Jacqueline Smith, Monica Rivera, Matt Langer, Taylor Smith, Rose Alvarado, Kathryn Pless

Dr. Dan Varga, Linda MuHugh, Bob Garrett

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SIMPLE, NATURAL WAYS TO BOOST IMMUNITY

our body’s immune system protects against illness and infection, fighting off threats before you even know there’s a problem. Even though your immune system usually does its job automatically, you can give it a boost with habits that promote wellness and support immunity.

EAT HEALTHY FRUITS AND VEGETABLES

Reduce stress with outdoor activity

Although you may not be aware they contain flavonoids, these phytochemicals found in some fruits and veggies are a vital part of maintaining health. Flavonoids are found in colorful fruits and vegetables like cranberries and elderberries. When it comes to power foods, elderberries’ exceptional flavanol levels make them an immune system powerhouse. Especially important during cold and flu season, elderberries can also be enjoyed in a cup of warm tea for instant comfort.

Keeping physically fit provides numerous health benefits such as reducing stress by being one with nature through taking a walk outside. The sun’s UV rays help your body produce Vitamin D, which is important for your bones, blood cells and immune system, as well as helping absorb and use certain nutrients. Yoga and massage can also be used to help stimulate the immune system and promote well-being.

Keep a regular sleep schedule.

Sleep gives you an opportunity to recharge. This is when cellular regeneration and other healing is most efficient. Keeping a regular routine helps signal to your system that it’s time to rest so you can fall asleep easier and reap the whole-body benefits of a healthy sleep cycle.

Wash hands frequently.

Especially during the school year, when germs are rampant and easily carried from school to home, you can give your immune system a hand, literally, by frequently scrubbing away germs before they have the chance to attack.

Rely on natural remedies.

Modern, stressful lifestyles and exposure to environmental pollutants can put immune systems under pressure. However, some of your existing soothing rituals can actually support better health, too. One example is relaxing with a hot cup of tea. The natural and organic ingredients found in Buddha Teas provide numerous health benefits. Options like Mushroom Wellness, Divine Immunity, Elderberry Tea and Reishi Mushroom blends all contain immunity-boosting ingredients. While they’re not an obvious ingredient, mushrooms have been incorporated into healing practices for thousands of years for their immune-boosting, anti-inflammatory and antioxidant-rich properties. There are several powerful medicinal mushrooms but one stand-out is the reishi mushroom, known as the “mushroom of immortality” and “divine plant of longevity.” This anti-inflammatory powerhouse is known to promote healthy cell growth and healthy blood pressure, along with improving immune function. Learn more about boosting your immunity naturally at buddhateas.com.

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Dr. Marc Picchierri, Lindsay Dwyer, Dr. Brandon Picchierri

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Tim Haruthunian, Tim McWilliams

Fred Stahman, Ed Kasper

Rich Tuntigian, Steven Goldstein

Brian Clancy, Jerry Abrams

Frank Gurnari, John Burke, Michael Gracey

Joe Madden, Lawrence Suffern, Don Rossi

Greg Heitmann, David Plarre

Brian Bruton, Mike Lauk, Tom Greeley

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Steps To Goal Setting For Sustainable Health By Stacie Rose

s we approach the promise of a new year, let us first give thanks for blessings large and small. We have all been through a lot these past couple of years. It sounds strange speaking in years, but time has forced many of us into unforeseeable situations. Some have taken up walking for the sake of both physical and mental health. Others turned to mediation, yoga and mindfulness. Pandemic puppies have forced many of us outside to soak in some sunshine and fresh air. Some dusted off their bikes while the weather was cooperative or even scored a Peloton to take into the cooler months. There are many, though, who have let their health slide in a big way. Maybe you fall somewhere between your dreams of good health and self-loathing over your lack of dedication to your wellbeing. It’s hard to keep all the balls in the air. Between work-life balance, family life balance, nutrition, fitness, maintaining relationships, home projects, healthy meals, and creating any balance at all. It’s hard to create a plan and stay the course. It takes a lot. Many of us are short on bandwidth these days and have fallen off the wellness wagon altogether. STEP 1: CONSIDER SUSTAINABILITY. Many of the goals we set for ourselves, although well-meaning, are simply not sustainable. We are fiercely individual beings. What works for your neighbor, sister, co-worker, or partner is not necessarily what will work for you. Take your individuality into account. What are your strengths? What are your limitations? There are many things to think about, such as genetics, personal ideologies, inspiration and aspirations. The goals you set must be goals you feel you can work towards without getting too easily discouraged. We can all create amazingly empowering lives for ourselves. Yet, it’s essential to be clear about specific goals and how we intend to achieve them. Be realistic. Be brave. And above all be gentle, and honest with yourself. You know yourself better than anyone. What choices can you make that will be follow-through-able? 50

STEP 2: REALIZE THAT YOU ARE UNIQUE. Start recognizing yourself as an individual. When you stop comparing yourself to others, you can start to step into your power and better align yourself with your purpose. You can begin to notice how you feel in your body. What’s out of whack? What feels good? How would you like to be? If there are things that need to be addressed you will most likely feel it in your gut. Just because a style of eating or exercising served you in the past does not necessarily mean it will work for you today. Aside honoring your bio-individuality you might try to tap into your feelings of wellness or lack there of at this particular moment in time. STEP 3: PUT ONE FOOT IN FRONT OF THE OTHER. Ask yourself what steps you can begin to take in the direction of your goals. Rome wasn’t built in a day or a month, or a year. Be reasonable. Positive change, personal transformation, and even minor adjustments take time, perseverance and patience. If you focus solely on the outcome, you miss opportunities to listen to your body and heart throughout the process. When we listen to our bodies, we can make good choices.

STEP 5: FLOW LIKE WATER. Resolutions and goal setting can feel very cold and finite. But if we think about fluidity over rigidity, we are coming at our goals from a more human angle. We are ever-changing, free-flowing beings. We’re not robots to be programmed. If we listen to our hearts and gather the information our bodies give us, we can remain open-minded and tweak our goals as we go. It’s perfectly okay to set goals and make necessary changes along the way. Sometimes you don’t know what a destination looks like until you arrive. If it’s not what you were going for, keep moving. Don’t get discouraged. You will know you’re on the right track when you feel as though you are living your best life in an authentic way that’s true to you. STEP 6: TRUST YOUR VISION.

You are a visionary. Visualize the life you want and the way you feel living this life. Are you smiling? Are you light on your feet? Keep this vision with you always as you set out on your goal setting journey toward wellness. It’s hard to achieve something you cannot visualize. Remind yourself that you deserve to be happy, fit, and well. You are a precious, intuitive being and gift to the world. You have so much to experience in this lifetime. Good health is not a given. It’s more often STEP 4: BE YOUR OWN ADVOCATE. something that needs to be envisioned, cultivated and You know best. You know what needs to happen each cherished. It takes energy, time and dedication. day or each week when it comes to staying on track. You will likely need to carve out time to move toward As you start to work on goal setting, remember to your goals. You might need to let others know what think about it in terms of sustainability. Take note that you’re up to so they can support you. You may need sustainability doesn’t have to mean doing the same to say no to things that don’t help you meet your thing at the same time every day. It can be a couple goals or adjust your schedule, lifestyle or shopping of twenty-minute yoga sessions a week or taking time list. There are many creative ways to stay focused, each month to support your mental health. It could be like writing your goals in a journal, jotting down reading, writing, juicing, stretching, getting in nature, notes to yourself daily, or practicing positive affir- cooking, or staying connected to loved ones. There are mations. If you need accountability, you can look many aspects of health and wellness. It’s essential to for a buddy. You might need to create a plan or set make your journey a positive one. We tend to stick with boundaries. But at the end of the day, you’ll need to things that feel good. You are in charge and the author look out for your health goals and treat them as if of your own story. As you write this story, remember to be good to yourself in every way possible. they are sacred because they most certainly are.

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.

Style by Soneca

IMPROVE YOUR LIFE. CLEAN OUT YOUR CLOSET. BY Soneca Guadara

rganizing your closet is one of the best things you can do for yourself. It allows you to get rid of the old and make space for the new. The “new” could simply be items you rediscover in your closet. You might think it is an impossible task, but by following a certain structure and a few simple steps, you will have a brand-new closet in no time. A simple “Cleanse of Your Closet” creates a shift in your mindset, and – believe it or not – kickstarts healthy wellness. Clutter is often a time of stress and can affect every facet of your life – from the time it takes you to do things, to your finances and your overall enjoyment of life. Clutter can distract you, weigh you down and it invites chaos into your life. Tackling something as simple as your closet can reduce so much stress and help you on that right path to wellness. Follow this simple to-do list to improve your life immediately:

• • • • • •

Empty out your entire closet. Look at what you have. What are you still wearing? What no longer fits or suits your lifestyle? Separate your clothes into piles of what to keep, what to donate and what to alter and/or repair. Start trying on the items you want to keep. If they no longer fit, add it to the donate pile. Once you are left with only items that you will keep, start organizing your items into style. Make sure you get your clothes in the repair pile altered at the tailor straight away.

To maintain your closet, every time you buy something new, an item must come out of your closet. Meaning, new items must replace existing items. Another good rule of thumb is to put or hang everything back once you have worn it, instead of leaving it on the floor. Turn all your hangers the same way, then once you have worn an item, return it to your closet with the hanger facing the opposite direction. This allows you to see which items you have not worn in a while, questioning whether they still serve a purpose in your closet. If not, take it out; if yes, plan to wear soon. When you stay consistent and stick to these decluttering tips, you will find yourself less stressed and, I promise, a lot happier. This may lead you to declutter other areas of your home. Soneca Guadara is a personal fashion stylist who makes her clients feel beautiful and confident. Soneca can be found working backstage at New York Fashion Week, working on location shoots and contributing as an on-air fashion/style expert and style writer.

You can follow Soneca on her Instagram – @StyledBySoneca – for weekly tips. 52

DON’T LET WINTER WAGE WAR ON YOUR SKIN

hen temperatures cool and you start layering on more clothes, you may think your skin is better protected since it’s less exposed to the elements. However, that’s not always the case. Cold, dry winter air can take quite a toll on your skin. Your skin naturally produces oils that help keep skin supple and soft, but you may need a helping hand if you notice signs of dry skin like redness, itching or irritation. Serious symptoms include flakes and cracks, which can be painful and lead to infection, so it’s important to address any problems before they progress that far with simple tips like these.

BE SMART ABOUT THE SUN

DRINK PLENTY OF FLUIDS Even when it’s cooler outdoors and you may be sweating less, you can still get dehydrated. Drinking plenty of water helps keep your whole body hydrated so your skin isn’t pulling from limited resources.

The sun’s rays may not feel as hot on your skin, but that doesn’t mean they’re not causing damage. Always use sunscreen when you’ll be outdoors for extended periods of time. Also remember snow acts like water and can reflect the sun’s rays back on your skin, which may cause burns.

TREAT PROBLEM SPOTS

DRESS WITH CARE

Hands, elbows and especially feet are common danger zones when it comes to dry skin. To eliminate layers of dry skin on feet, try an option like the Amope Pedi Perfect Electronic Foot File, which smooths hard skin effortlessly using micro-abrasive particles made with finely ground diamond crystals.

When selecting your wardrobe, be conscious of how long your skin will be exposed and do your best to cover it, especially if it’s cold or windy. Pay attention to the fabric, as certain types of material can be more drying and irritating. Cotton, silk and cashmere are skin-friendly fabric options. Find more tips for winter skin care at amope.com. 54

the Sports Dr.

Hit The Slopes, Not The ER Ten Tips to Avoid Ski Injuries BY

dr.

Michael

gross

inter is almost upon us – just look out the window and there is no doubt of that. While you are dreaming about hitting the slopes, it is never too late to think about safety. Skiing is a high-speed sport that requires strength, endurance, balance, skill and coordination. Muscles involved are the quadriceps, hamstrings, glutes, abdominals and those of the lower back and arms. At highest risk are the joints of the lower limbs, which bear the brunt of the forces passing through the body while skiing. The knee joint is the most vulnerable joint while skiing, with the ankle joint, the wrist, thumb and shoulder girdle being the other joints commonly injured. Improvement in skiing boots and bindings protect the foot, ankle and the tibia from injury. Unfortunately, this results in the ground forces being transmitted to the semi-flexed knee. Skiing is generally considered to be a sport with a high injury risk. That said, recent advances in design of equipment, as well as technique, have resulted in a drastic reduction of risk. However, injuries to the anterior cruciate ligament of the knee and spinal injuries continue to occur at an alarming rate. Thumb injuries and shoulder are also common occurrences. When you are injured, seek medical attention. The best treatment, of course, is to avoid injury altogether. Presented here are ten easy ways to prevent injuries while you’re out on the mountain:

Prepare for a ski trip with a conditioning program. A physical conditioning program is very important in avoiding injuries on the ski slopes. Physical conditioning is vital for improved muscular strength, endurance, coordination and reflexes. Skiers should do exercises about a month-and-a-half to two months prior to heading for the ski resorts. Some good exercises to help prepare for the slopes include those which use similar motions. Swimming, bicycling and rowing use similar muscles and build endurance, as well as strength. Exercises which strengthen the thigh muscles are also helpful, such as squats. Most important are exercises to build core strength and balance. Don’t try to ski yourself into shape.

Stretching is important. Stretching improves your flexibility, another key ingredient in avoiding a ski injury. When you stretch, combine both dry land stretching, as well as ski stretches with your skis and boots on once you are out on the mountain. Concentrate on stretching your legs and core, but don’t forget your upper body as well. Don’t forget to stretch when you get off the lift and are at the top of the mountain. A few minutes of stretching before you turn back down, could be the best investment you make all season.

Don’t drink and ski. Don’t drink alcohol at lunch or on the slopes. Most ski accidents happen in the afternoon. The effects of muscle fatigue – less strength and control – are increased by the consumption of alcohol. Contrary to popular belief, more relaxation is not always a benefit to your skiing. Avoid alcohol while on the slopes. Save the drink for après ski by a fire in the lodge.

Choose the proper equipment. Skiers using incorrectly adjusted skis and bindings are eight times more likely to sustain an injury. Consider ski conditions, ability and experience when choosing skis to buy. Buy skis and ski bindings together to ensure a

proper fit. Choose skis based on your ability, the type of skiing you plan to do and your weight. Get measured by a professional to ensure a good fit. Skis now are shorter and more shaped like an hourglass than in the past. If you’re still hanging on to your sentimental favorites, this is the year to update. Choose poles for skiing that fit your height. To find the right size pole, stand in your ski boots and hold the pole upside down to the ground. Place your hand under the basket (the round piece at the bottom of the pole) and touch your thumb to the basket. Your arm and the pole should create a 90-degree angle. If the angle is more than 90 degrees, you need a longer pole. If the angle measures less than 90 degrees, your pole must be shorter. Purchase boots for skiing that fit snugly and offer proper support based on your skiing ability. Novice skiers generally wear “soft” boots that allow for slower skiing while advanced skiers choose stiffer boots that offer agility and work well with speed. Find ski goggles that provide protection from ultraviolet rays, wind and sun glare. Loosening your bindings is a common trick that will help to avoid knee, hip and leg injuries. If you already have all the equipment you need, make sure it is well maintained and in even better shape than you are. Continued on page 58

Take a rest.

Dress well.

The highest risk of accident is after 3 p.m. on the third day of your ski trip. This is because muscle fatigue reaches its peak 48 hours after you start your vacation. In general, recreational skiers on a skiing holiday should follow “The Rule of Three,” which recommends a stop no later than 3 p.m. each day, skiing not more than 3,000m each day and taking the third day off.

When buying ski wear, look for fabric that is water and wind resistant. Look for wind flaps to shield zippers, snug cuffs at wrists and ankles, collars that can be snuggled up to the chin and drawstrings that can be adjusted for comfort and keep wind out. Be sure to buy quality clothing and products. Dress in layers. Layering allows you to accommodate your body’s constantly changing temperature. For example, dress in polypropylene underwear (top and bottoms), which feels good next to the skin, dries quickly, absorbs sweat and keeps you warm. Wear a turtleneck, sweater and jacket. Be prepared. Mother Nature has a mind of her own. Bring a headband or hat with you to the slopes as 60 percent of heat-loss is through the head. Wear gloves or mittens (mittens are usually better for those susceptible to cold hands).

Don’t just rely on the rule of three, however. If you do feel tired while skiing or snowboarding, it’s important to listen to your body and take breaks as necessary. If you’re on the trail, pull off to the side – never stop in the middle, below a jump or blind rollover. If you can, head to the closest lodge for water and a snack, and rest for a little while before heading back out. If you’ve really overdone it on the slopes in the morning, don’t overdo it and push yourself to ski all day. There’s nothing wrong with quitting a little early if it helps prevent a serious injury. Go get a massage or use the hot tub to soothe those tired muscles instead. Besides, there are fewer people in the resort hot tub in the mid-afternoon anyway.

Take a lesson.

Wear a helmet. Recent research has shown that the use of a helmet reduces the incidence of any head injury by 30-50 percent. That the decrease in head injuries, however, is generally limited to the less serious injuries, such as scalp lacerations, mild concussions (Grade I) and contusions to the head, opposed to more serious injuries, such as concussions greater than Grade II, skull fractures, closed head injuries and the like. There has been no significant reduction in fatalities over the past nine seasons even as the use of helmets has increased to 57 percent of overall usage among skiers and snowboarders and to as much as 43 percent within the population at greatest risk – experienced young adult male skiers and snowboarders.

From the novice to the most experienced expert, an hour with an instructor at the start of your trip can be a good idea and a great way to prevent injuries. A qualified ski instructor can help you improve your skills, so that you can safely ski more challenging terrain. Bad habits learned early on, are difficult to resolve and a good instructor can This trend emphasizes the importance of not increasing identify them and help correct them. Proper form and risk-taking behavior simply because you are wearing a heltechnique are essential to avoid injuries. met. It is important that any helmet be properly fitted and that it doesn’t uncomfortably restrict your vision or hearIt is important to choose ski runs that you can ski on suc- ing. Read the helmet manufacturer’s information and learn cessfully. If you select a run that is too difficult for your about what level of protection a particular helmet will prolevel of expertise, you are more likely to suffer an acci- vide. All models are not the same and do not provide the dent. Ask the ski instructor to describe the various runs same level of protection. so that you have a clear idea of what to expect, and what level of expertise is required. If you are skiing in unfa- Fall correctly. miliar terrain, an instructor can help identify the runs that are most appropriate for you, and point out potential You are going to fall; falling while skiing is inevitable. rough spots. Since you are going to fall eventually, learn to fall correctly. In a fall, keep your arms forward and your hands over your skis if possible. Keep your arms away from your body; don’t keep them tucked in. Don’t fully straighten your legs when you fall. Try and keep them bent. After a fall, don’t try to get up until you have stopped.

Ski smart and aware. Observe the National Ski Areas Association Code listed below and share with other skiers the responsibility for a great skiing experience. -Always stay in control. -People ahead of you have the right of way. -Stop in a safe place for you and others. -Whenever starting downhill or merging, look uphill and yield. -Use devices to help prevent runaway equipment. -Observe signs and warnings and keep off closed trails. -Know how to use the lifts safely. Skiing can be a fun and healthy pastime. Taking the time and making the effort to prepare, trying to observe a few simple rules and being smart enough to know when you’ve done enough can make all the difference. Some injuries are unavoidable, but most can be prevented. Hopefully, your next itinerary won’t include a visit to the ER. But if you do have bad luck, follow up and get the proper care when you return home.

Dr. Michael Gross is the founder of Active Orthopedics and Sports Medicine, now a part of Summit Health, where he a clinical director of Orthopedic Surgery. Dr. Gross is an associate professor at the Hackensack Meridian School of medicine and the chief of Orthopedic Sports Medicine at Hackensack University Medical Center.

WARM UP WITH CLASSIC COMFORT FOODS

ith plenty of cold-weather events and gatherings to celebrate alongside loved ones, one classic way to warm up the crowd is hot, comforting food. Soups, chili, casseroles, stews and more provide perfect ways to shake off the chill that comes with the season. Ideal for serving family and friends after time spent outside or just as an excuse to get together, Beet Lentil Chili with Aunt Nellie’s Sliced Beets and Loaded Chicken Bake made using READ German Potato Salad provide filling options for satisfying a group with eight servings each. Plus, they’re easy to make – the chili calls for 20 minutes of prep before simmering while the chicken casserole requires less than an hour spent in the kitchen. Next time a brisk day cools your family to the core, keep these hearty meals in mind for simple options to warm up from the inside out.

BEET LENTIL CHILI Recipe courtesy of Angie McGowan of “Eclectic Recipes” Prep time: 20 minutes Cook time: 2 hours Servings: 8 2 jars (16 ounces each) Aunt Nellie’s Sliced Beets 2 Tablespoons olive oil 1 large onion, diced 4 stalks celery, diced 3 medium carrots, diced 1 teaspoon kosher salt 2 cloves garlic, diced 2 Tablespoons smoked paprika 2 Tablespoons ground cumin 1 1/2 Tablespoons ground coriander 1 teaspoon dried oregano 60

2 1 2 1 1

tablespoons chili powder can (6 ounces) tomato paste quarts low-sodium chicken or vegetable stock quart water pound lentils

Garnishes (optional): 1/2 cup sour cream 1/4 cup radishes, cut into matchsticks 1/2 cup freshly chopped cilantro 1/2 cup finely chopped onions 1 cup crumbled queso fresco Drain beets; dice and set aside. Discard liquid. Preheat large soup pot over medium heat. Drizzle with olive oil. Add onion, celery, carrots and salt; sauté until softened, stirring occasionally.

Add garlic, paprika, cumin, coriander, oregano, chili powder and tomato paste; sauté until fragrant, stirring frequently.

1/4 teaspoon finely ground black pepper 3/4 cup shredded sharp cheddar cheese 1/4 cup crumbled cooked bacon French-fried onions (optional)

Add stock, water, beets and lentils. Bring to boil; reduce to simmer. Simmer about 2 hours, or until lentils are tender.

Preheat oven to 375 degrees Fahrenheit. Lightly coat 9-by-13-inch baking dish with nonstick cooking spray.

Serve with sour cream, radishes, cilantro, onions and queso fresco, if desired.

Spread potato salad evenly in dish. Top evenly with chicken.

LOADED CHICKEN BAKE Recipe courtesy of “Hungry In LA” Prep time: 20 minutes Cook time: 15 minutes Servings: 8 2 Salad 4 1/2 1/4

In small bowl, stir together cream, salt and pepper. Pour mixture over chicken. Sprinkle with cheese, bacon and French-fried onions, if desired.

Nonstick cooking spray cans (15 ounces each) READ German Potato

Bake 15 minutes, or until casserole is bubbly. Let stand 10 minutes. Top with additional French-fried onions, if desired.

cups shredded rotisserie chicken cup heavy cream teaspoon salt

Social 200 Club Valor Awards The 200 Club of Bergen County held their annual J. Fletcher Creamer Sr. Valor Awards Dinner at The Venetian. For more information, visit www.200club.org.

William Rice, Jay Mignogna, John Hynes

Richard, Richard, Mary Ann and Richard Hubschman

Jack DeLorenzo, Holly Schepisi, Glen and Fletch Creamer

Ray Pipher, Harry Gates, David Hughes

Don Silver, Joe Coccaro

Fred Pulice, Vanessa and Julio Alvarado

Thomas DiSalvatore, Carmello Imbruglia, Michael Pontillo

Rob, Susan, Jenna and Michael Renna

Diane and John Taylor

Rick, Ashley and Benjamin Totten

Joe Coccaro, Phil Ciarco, Richard Hubschman

Chris Puglin, Steve Panagi, Greg Santangelo, John Szot, John Gleason

Jerry Silberman, Steve Yatko, Stevie Z., Ted Bohus

Mark Pinajian, Paul Siemon, Rob Giudetti

Andrea Betancourt, Linda Hubschman

Tami Trobiano, Jo Ann Sanzari

Social Town Title Golf Outing The Town Title Foundation held their annual golf outing at the Ridgewood Country Club. For more information, visit www.towntitle.us.

Josh Thomson, Dina Ciambrone

Dina and Joe Ciambrone

Chris and Art Rotio, Joe Ciambrone, Josh Thomson

Jackie DiSalvatore, Dina Ciambrone

Mary Lynne Kiernan II, Mike Petrucelli, Alex Kaplan

Chris, Dawn and Juliana Rotio

Norm Makoujy, Chris Poppe, Jack Daniels, Jack Daniels Jr., Josh Baty

Steve Meglio, Phil Caprio

Caryl and Jim Kourgelis

Tom and Kate Eastwick

Debbie Rotio, Jennifer Breslin, Amy Stoll, Dawn, Julianna and Dana Rotio

Art, Julianna and Debbie Rotio

Nick Bufano, Renee Cirelli, Lou Romano

Stephen and Lisa Amoratis

Mark Sparta, Bob Garrett, Chris Rotio, Joe Sanzari, Josh Thomson, Joe Ciambrone, Dr. Sharad Sahu , Dr. Michael Kelly

Getting Your Child Back to Sleep

aving a good night’s sleep is vital for a child’s well-being. But getting your child to sleep is not always the easiest task. With the stressors of the past almost two years, there has also been an increase in the incidence and severity of hyperactivity, insomnia, anxiety, and depression in children, especially adolescents. We recently sat down with Prabhavathi Gummalla, MD, FAAP, pediatric pulmonology and sleep medicine specialist at Valley’s Pediatric Sleep Disorders and Apnea Center, to discuss how to get your child back to sleep. Q: How do we get our kids into a good sleep schedule? A: I recommend parents should help children to achieve a consistent and strict sleep schedule to the desired timing keeping in view the recommended duration of sleep needed for them. It is also very important for children to go to bed at the same time every night and wake up at the same time every day—even on weekends and holidays! Keeping a consistent sleep pattern will allow them to easily transition no matter what time of year. Q: How much sleep does my child need? A: As per The Sleep Foundation, the recommended duration of sleep for preschoolers (3 to 5 years) is 10 to 13 hours, while school-age kids (6 to 12 years) need 9 to 11 hours each night. Adolescent children (14 to 17 years) need 8 to 10 hours of sleep. Some children may need more sleep or less sleep, and it depends on whether they feel tired and sleepy during the day. Q: Why is sleep so important for children? A: Sleep in children is essential for growth, immune function, and overall development of a child. It gives your body enough rest and prepares for the next day. In children who do not sleep adequately, there is higher incidence of anxiety, inattention, poor executive function, cognitive dysfunction, depression, aggressive behavior, and they may have poor growth. Q: How can I help my child to unwind at bedtime? What about electronics? A: Activities such as reading a book or listening to soothing music can help children relax at bedtime. It is also important to make sure the bedroom is quiet, dark, and set to a comfortable temperature. If possible, the bed should be used for sleep only. You should definitely keep computers, tablets, and 66

TVs out of the bedroom. Blue light affects sleep, and children should only use these devices for up to two hours a day. Avoid use of any devices at least 1 to 2 hours before bedtime. Q: What are some useful tips for getting to sleep/bed on time? A: There are a few things you and your child can work on for adequate sleep. • A consistent sleep schedule and good sleep hygiene helps improving sleep. • Having a warm bath prior to bedtime and physical activity prior to 4 to 5 p.m. promotes sleep. • Having the right sleep environment that is noisefree, dark, and cool helps in sleep onset. • Limiting use of electronics, particularly 1 to 2 hours prior to sleep, is strongly recommended. • Using the bedroom only for sleep helps retrain your brain to fall asleep. • Going to sleep when you start feeling sleepy is recommended. For more information about Valley’s Pediatric Sleep Disorders and Apnea Center, please visit ValleyHealth.com/PediatricSleep or call 201-447-8152 to make an appointment for your child today.

Health, Beauty & Fitness Winter '22

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