BC the Mag: Health, Beauty & Fitness Spring '24

LIFESAVING

When a routine test led to the discovery of four blocked arteries, Frances turned to the heart team at Englewood Health.

Read Frances’s Story at englewoodhealth.org/Frances

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A Letter from the Editor

Snow Day.

Two simple words, yet they sound so different to me as a mother than they did when I was “Just Jessica.”

As a kid, I remember waking up early to turn on the TV and watch the alphabetical scroll of school closures. Later, it was a chain of phone calls. Today, school districts send out cancellations by text message and email sometimes as early as the night before.

I loved snow days as a child, and I love them as a mother.

Snow days are here to remind us that a break from the everyday grind can be wonderful – magical even – after dealing with moving work meetings, calculating screen time, finding that lost glove, breaking up the 20th fight amongst siblings, handing out hot chocolate, etc.

Can you tell I’m writing this during a snow day?! I just bundled up my 7- and almost-5-year-old and sent them into the backyard to play as I revel in the quiet and crank out said letter to you lovely readers.

Earlier this morning, I caught myself wishing for spring – birds chirping, flowers blooming, sun on my skin. Now that the day is nearly over and all the Super Mario Uno games have been played, I’m realizing this snow day was a Godsend.

This snow days reminded me that slowing down is a gift. It made me ponder and realize that maybe time isn’t the thief it is made out to be. Maybe busy culture is.

Society often screams that the busier we are, the more valuable we are. This leaves us racing from one thing to the next, creating blurry memories. When’s the last time you paused in a moment and took it all in distraction-free?

As I say goodbye to winter and welcome spring, the reminder to slow down is just what I needed. Maybe you needed that reminder too?

This spring, I’m going to pause more in the moment and appreciate the answered prayers that I’m living out. I’m going to steal back my time.

Living in the pause, Jessica Humphrey-Cintineo

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Support Is On The Way

New Concepts For Living Takes Over Former Barnes & Noble Space

By BarBara Clark

Anew state-of-the-art Achievement Center (day program) for adults with intellectual and developmental disabilities will open this spring in the former Barnes and Noble bookstore on Route 17 in Paramus. New Concepts for Living (NCFL), a 501(c)(3) nonprofit known for its excellence in care, will relocate and expand the services provided by the current site in Rochelle Park.

Nationwide, the need for services supporting adults

with special needs has been growing each decade, and NCFL has been providing services and support for this population since 1981. Among the myriad of services offered in the day center are therapeutic programs, socialization, independent skill development, behavioral and nursing services, community inclusion and a variety of recreational activities. The organization’s mission is to enable adults with special needs to reach their fullest potential and thrive.

“We recognized a critical need for additional, quality day programs as the number of individuals transitioning to adult services continues to increase,” said CEO Steve Setteducati. “In response, we are eager and proud to be renovating and opening the nearly 81,000 square foot facility for those 21 and over, which will be, in all metrics, the finest in the state, if not the country.”

In 2019, there were 73.9 million individuals living with a developmental or intellectual disability in the U.S., according to the latest data available by the CDC. As this number continues to rise, the demand for services has become more desperate. NCFL leadership saw this need increasing so steadily in Bergen County that they began searching two years ago for a larger location. When the former bookstore site in Paramus became available, NCFL determined it would be an excellent choice for their new and much larger center.

Currently, 75 individuals attend the day center in Rochelle Park. By contrast, the new location is approved to provide services to 120 participants in the first year, increasing to 200 individuals in the second year. At that point, the state will most likely

reevaluate the center to determine the number of participants moving forward, said Deena King, NFCL’s intake manager.

In addition to the day program, NCFL also offers community residences, behavioral services, transportation, community inclusion and nursing services. It is also one of the few organizations that provides medically supportive community residences, built for intellectually and developmentally disabled individuals who require heightened medical care. These homes are focused on providing comfort and care for medically fragile individuals and are designed for those who want a home environment but require 24-hour nursing care.

“There are more than 300 individuals on our waiting list for our services – day program and/or community residences,” King said.

Community support for the organization has been strong and widespread. For example, in March 2023, Lakeland Bank awarded the nonprofit a $25,000 grant and noted the quality of services provided to participants and their loved ones.

“It’s been an incredibly rewarding experience to partner with New Concepts for Living on their Achievement Center development, with both financing and now this grant,” said Ron Krauskopf, first senior vice president, group leader – Specialty Lending Teams at Lakeland Bank. “The passion they bring to the clients and families they serve is unrivaled. They are a best-in-class organization and Lakeland Bank is proud to support them.”

While plans proceed to open the Paramus Achievement Center in late April, the future of the Rochelle Park facility is still undetermined. But recognizing the dire need for programs for adults with special needs, NCFL administrators said they will continue to look for additional sites to serve more individuals, including possibly keeping Rochelle Park open. With NCFL’s hub in Bergen County, they are intent on finding sites within the county, but NCFL services are also available to individuals who live outside Bergen County.

Day Center Services

In keeping with NCFL’s commitment to nurturing the abilities of all participants so they can attain

their highest level of independence and achievement, the new center will continue to provide a variety of activities that enhance each participant’s daily life. Individuals can enjoy fun pursuits such as karaoke, arts and crafts, yoga, meditation, and cooking sessions, as well as engage in therapeutic activities to help improve their cognitive abilities and independence.

To ensure every person who wants access to NCFL’s services can do so, the organization has a wide variety of vehicles – from minivans to small buses – that provide transportation services if getting to and from the day center is an issue. Trained staff transport, in a safe and timely manner, any individuals who reside within a certain radius of the day center.

Community Involvement

One of the key elements of the day program is community inclusion. This entails frequent excursions to local parks, shops, museums, amusement parks, sporting events, malls and movie theaters. The organization also works with local agencies like the YMCA to participate in various activities offered through those agencies.

But who doesn’t love a special occasion? NCFL encourages individuals to participate in seasonal activities and events such as a trip to New York City to see the Christmas Show at Radio City Music Hall and the tree at Rockefeller Center, or a N.Y. Mets game at Shea Stadium.

NFCL Facing the Future

The demand is high in NJ for programs serving individuals with intellectual and developmental disabilities, and as such NFCL’s waiting list is growing at a rapid rate. Staff members treat everyone with dignity and do all they can to make the participants feel appreciated and as independent as possible.

“The waiting list for our services continues to grow because we have a reputation for being the best at what we do,” said Sharon Scimeca, director of development. “We treat each individual we serve with dignity and respect. We treat them like we would our own loved ones and that gives families peace of mind so they can sleep at night.”

Moving forward, the leadership at NCFL remains focused on expanding services for adults with special needs so that all who want and need their services can participate. They will continue to work with families and guardians to benefit all individuals.

“It brings me great joy to know that our guardians are free from worry when they realize how we care for their loved ones,” said CEO Setteducati. “I am humbled by how far we have come, and we remain steadfast and focused on where we are heading.”

Live A Little Put Down Your Smartphone

By staCie rose

If you grew up in a time before you were tethered to technology when people talked in shops, passed the time in waiting rooms by striking up a conversation, shared pleasantries at the market or enjoyed the spontaneity of a smile or impromptu phone call, you are lucky. Suppose you and your pals rode bikes until someone hollered, “Come in for dinner!” or you had to create your own stories, use your own imagination and sharpen your communication skills by looking others squarely in the eyes. You may have a rather complicated love/ hate relationship with your smartphone.

Sure, it can help us navigate the road. What in the world did we do before mapping programs? It can help us order a pizza, an Uber, a dress with overnight delivery or a pair of black pants for our child’s concert that happens to be tomorrow, which we happened to find out about 10 minutes ago. We can

insta-grocery shop, get our car towed, schedule ourselves and our family members, track our kids, find a date, the hottest restaurant, order flowers, book an eyebrow wax, a doctor’s appointment, say “I love you” via text, post a video which may delight some repel others. Still, it cannot hold your hand, hug you closely, make you a warm meal or know your heart – at least not yet.

CONNECTION

Connection is one of the beautiful aspects of being human. It’s why we are here: to connect with others, nature and ourselves. Smartphones can help us do all these things, but only to a point.

The fact that we can FaceTime with family in faroff lands is nothing short of fantastic. We can text a quick answer, address or finetune a plan via text, stay in contact with our children and snap a photo

of an image we want to remember for years to come. We can reach the depths of ourselves through meditation apps and book a vacation. We can be with our family and friends or make new connections while travelling to new destinations. There are so many opportunities!

But if we do not relinquish our phones and step away from our tech, how can we truly experience the richness, beauty and radiance of the people in our lives? How can we ever be heard and seen and satiated? Sure, we may post a photo that fetches a bunch of likes. But how long will that feeling of validation linger? We can smile at the words “I miss you” as an incoming text pings, but how long will it be before we feel that there really “ain’t nothing like the real thing, baby?” There is just no substitute for human interaction.

Technology can be handy when we can’t “be” near our friends, colleagues and favorite people. Working remotely and keeping virtual connectivity has been an excellent development for many. But at some point, it’s good to put on nice clothes, venture into the world and put the phone away. It’s called balance, and it’s the key!

FAMILY TIME

Ever talk to a partner or family member while death-scrolling? You’re listening but not 100 percent because how could you be listening intently and scrolling? Your partner may be vying for your attention, eye contact, intimacy and a deeper connection, but you might not be aware because you are missing the signs.

Perhaps your child seeks attention, connection and validation, but the message you’re sending when you are perpetually attached to your phone is that the device is “the most” important thing. You may not feel that way and may also be a pretty great parent, but this choice does not utter the words of love. If actions speak louder than words, consider dropping the gadget and picking up your child or holding them with your gaze and undivided attention. No TikTocker, influencer or hilarious animal video poster will miss you, love you or make your heart explode with sweetness like another human can. The best gift you can give your loved ones is your precious time.

And the phone on the table while eating thing? Just don’t! You are a grown-up. Indeed, you can show some humanity, restraint and a sense of priority. Why not give your mind, body, and senses a feast for 15-30 minutes? Take in the aromas, the company, a moment for gratitude, conversation or reflection. The phone isn’t going anywhere. It’s a perfect time to throw it on a charger and give it a rest.

THE MULTITASKING DILEMMA

The world we live in is fast. We are expected to do five things at once, and although smartphones can improve efficiency, the problem is that they improve efficiency. Ever feel like you get your best ideas while you are in the shower, walking your dog or right before you slip into a night’s sleep? These spurts of eureka cannot happen while clicking away on your phone.

It’s hard to be here and be there. While multitasking is sometimes necessary, it shouldn’t be a 24/7 thing. Multitasking is an extreme sport and can lead to total burnout.

LIGHT AND RHYTHM

You may have heard the news. Sleep is important. Decompressing before bedtime is necessary for many, and it can be fun to catch up on a bit of news and fashion, see what our friends are up to, and read some mindfulness quotes. Still, if you don’t exercise a bit of discipline, the phone can run away with you, and as the moon rises, you may be tricking your body into thinking it’s the sun.

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Your mind and body are perfectly attuned to nature’s cycles; darkness signifies rest and repair. Pumping blue light into your face can confuse your circadian rhythm, create anxiety before bed and lead to a less restful night of sleep. Our systems rely on that time to relax, recharge and repair. It’s vital to focus, mood productivity and a sense of wellbeing. Keeping a book by your bedside, doing intentional breathing, or practicing gratitude could be your ticket to a good night of Zzzs.

IMPULSE BUYING

You may be thrilled by how easy it is to make a quick purchase on your phone. But having the world – and all its cosmetics, kitchenware, furniture, gadgets and athleisure – at your fingertips can make for some trouble and only sometimes lead to the most wellthought-out decisions. How many impulse buys have you been super happy about? Sometimes, putting the phone down for a few minutes is a good idea. If that critical item is still calling your name, you can always make it happen, but why not be sure?

DANGER LURKS

Now more than ever, it’s essential to be mindful and vigilant when it comes to tech safety, which means that you must be able to see the forest through the trees and not get pulled down a rabbit hole and sucked into the void. There is more misinformation on social media than ever. Many apps collect personal data and use malware that may infect your phone and infiltrate your privacy. Getting some distance and focusing your attention on reality vs. an alternate reality, which bubbles just behind the screen, can help you keep your perspective and stay safe.

KIDS AND TECH

Loneliness, depression, anxiety and obsessive behavior have all been linked to unhealthy relationships with smartphones, especially in children. There is a mental health crisis on the rise, so much so that the United States surgeon general has been raising a red flag. The infatuation, obsessiveness and dependency on technology are not helping our kids be kids or feel connected in the ways that create stability and self-confidence.

Many felt it was the only genuine connection to society, learning, and socializing during the pandemic.

But here we are, still tied to our technology and losing ground with one another. Communication between people, in many cases, has taken a nosedive. We have begun a cycle of “Alone Togetherness,” where we feel connected but simultaneously isolated. The same is undoubtedly true for adults. We are with others but also on our phones, which, in this case, means we are never “really with others.”

Kids need parameters, support, and guidelines, and we must monitor the situation. It’s wonderful that kids can communicate with one another or play a game collectively from across town or in separate states. Still, children do not have the life experience or understanding of how intensely phone time and social media specifically could impact their physical and mental health. They are watching how we utilize technology. If we don’t put our phones down and put some skin in the game of life, why should they?

AVERTING A CRISIS

The mental health crisis is not only showing up with teens. It’s widespread. The grass is always greener. Someone always has a better job, more money, and the perfect partner. Everyone is a fantastic cook with flawless skin and an amazing family. It’s hard for most ever to feel enough. It’s not just social media. With so many apps at our fingertips, do we have any excuse to miss an appointment, a workout, a birthday, a beat or to drop the ball? Yes, we do. It’s called being human. So, step away from the phone, please.

MAKING PEACE

Smartphones are incredible. They can be precisely what we need and none of what we don’t. It’s up to the individual. Making peace with these devices and their role in our lives comes down to balance. It’s beautiful that we can hear music, make music, create mixed tapes in the form of playlists, share them, and express ourselves inventively while being thoughtful and deciding what matters most.

Paring down the number of apps on your phone is a fast and easy way to prioritize your time, clear clutter and minimize distraction. You can put it to bed when you turn in for the night, silence it at your whim, turn down the screen brightness and set it to

study mode. You are the boss, not the phone.

YOUR HEALTH MAY DEPEND ON IT.

Since we are seeing the effects of technology in realtime and some are finding it hard to create healthy spaces and separation from these devices, our health largely depends on our willingness to set boundaries for ourselves. If you knew too much sugar would make you sick, you might find ways to curb your intake. Too much texting and scrolling can lead to trigger finger, gamer’s thumb, stiffness in the hands and wrist, carpal tunnel symptoms and back, neck and shoulder issues.

Our sense of wellbeing often comes down to our choices and the effort to curate our lives carefully. Creating balance is a lifelong endeavor, and being with people we enjoy is the best medicine in the world.

THE PRESENT IS THE GIFT

We must also be able to be with ourselves, dream, watch and listen to the world and our hearts. Tap-

ping into our truths, intuition, and to the beat of our drum will not happen while we are senselessly scrolling. Take the good parts of technology. Use and enjoy them but keep sight of yourself and your loved ones. Sometimes, the best way to outsmart your smartphone is to put it down for a bit.

Never compare yourself to another mom, medical practitioner, musician or member of society. You are beautiful and unique the way you are, with the gifts you possess. No face cream will make you 20 years younger (why would you want to be?). No supplement will solve all your problems. No sneaker will make you fitter, but you can make a splash, do some good, make some business connections, and congratulate a friend on a new baby or a job well done. So, snap a shot of something exquisite or simple pleasure and share it with the world, but don’t forget to savor the moment and revel in it. Life is precious. Time is precious. Why not make the most of each moment?

Englewood Health President’s Reception

Englewood Health held their annual President’s Reception at Alpine Country Club. For more information, visit www.englewoodhealth.org.

Gia Alvarez, Steven Kaplan

Mark and Amy Shirvan, Mark Spivack

Carol Rubin, John Stabile, Gerald and Adele Grodstein

Marc Arginteanu, Louis Jan, Linda Wang

Michael Gutter, Mike Clarke

Sandra Sgambatti, Lorraine Salvo, Vicki Hoffman

Warren Geller, Marc Blatt, Tom and Stephanie Bernik

Kristin Geller, Debra Albanese

Richard Lerner, Dr. Harvey Weber, Tony Orlando

Kristin Geller, Erica Park, Gia Alvarez

Nazila Biria, Himanashu Rateshwar, Minaxi Jhawer

Alicia Park, Jingjing Sherman

V. Merle Mcintosh, Joanne English Rollieson

Robert Mangano, Dr. Ken Rubin

Mark Spivack, Warren Geller, Grant Simons

Andy Durkin, Robert Mangano, Nancy and Bruce Harper

Kind of Powerful

How to Generate Kindness in these Disconnected Times

By dr. Jen altMan

We teach our children (and remind ourselves) to “be bold” or “be brave” or “be strong.” We try to be people who show courage in the face of conflict, who assert ourselves and our needs, and strive to be the best we can. Although this is of vital importance, I would argue that now more than ever, we need to “be kind.” Whether globally or locally, you needn’t look far to see how divided our world has become.

One contributor to the distance between us is the smartphone. I’m not anti-phone, but I can’t ignore recent research showing an alarming increase in children’s struggles with feeling isolated, lonely, wor-

ried and sad. Our consumption of social media gives too many opportunities for us to compare, critique and judge. Envy, that green-eyed monster (and its hobgoblin jealousy), colors the lens through which we view others and ourselves. It doesn’t feel good or bring us closer. Fortunately, there is something simple we can do to bridge this divide: we can be kind.

Kindness is a powerful antidote to the distance that ails us. When children are young, we tell them to “be nice” to others. We say “nice” but we really mean “kind” – take a gentle approach, be open to sharing and greet others with a smile. Conflict and discord escalate when we lose sight of (or don’t pay

attention to, or don’t understand or don’t care) how our behavior and our words make other people feel. Compassion takes kindness a step further – it is kindness plus accountability. This is what fuels us to create a meal train when there’s a family in need, to be philanthropic, and to simply reach out when a friend is having a hard time. It is not only the awareness of the other’s emotional experience, but a feeling of responsibility for their feelings. A desire to make them feel better. The value we place on helping other people feel understood and cared for? That is a lesson we teach our children by demonstration. A side benefit of kindness? It benefits the person showing kindness as much as it does the recipient. It is an acknowledgement of our common humanity, that despite any differences, we all want to be treated with care.

So how do we generate kindness?

• Mindful self-compassion. The Dalai Lama said, “If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” Mindful self-compassion is a type of mindfulness practice that’s about working toward treating yourself with the kindness you would treat a beloved friend or family member. Developing kindness toward ourselves and patience with our own limitations helps enhance our kindness towards others. Check out self-compassion.org for more information.

• Social-emotional learning. While many schools have implemented programs to help children develop emotional intelligence, your home is a living laboratory of opportunity. When you teach your children how to help others, name and understand different feelings, and encourage them to have experiences with a variety of different people, you create little humans that are other-oriented. Self-awareness, understanding and respect are the building blocks to better relationships.

• Giving back. Volunteering is an active way to show care and concern for others. Participate in community service projects, help elderly relatives that require assistance, and find opportunities to donate. Organizations like Boy Scouts and Girl Scouts, religious youth groups, and afterschool clubs are great resources. We can model this for our children by providing baked goods for a school organization, donating meals to a soup kitchen or filling a bag with groceries to bring to the local food bank. Buying items at your educational foundation’s school auction provides needed funds for your own school system and the community helping your child become the person you hope they will be.

Although quite small, bees are intensely connected to the environment and play an important role in the pollination cycle. And, if they aren’t doing well, it isn’t a good sign for the rest of the ecosystem.

Between increased development, climate change and the continued use of harmful pesticides, the worldwide bee population is on the decline.

In an effort to try and restore the bee population, the practice of beekeeping has been on the rise and rooftop apiaries have sprung up in many cities, like New York, San Francisco and Seattle.

Hospitals have also been doing their part to improve honeybee health, and, in turn, the environment.

“The ideals which have lighted my way, and time after time have given me new courage to face life cheerfully, have been kindness, beauty, and truth.” — Albert Einstein.

A growing number of hospitals across the country have joined the rooftop hive movement in recent years, including several across North Jersey: The Valley Hospital, Chilton Medical Center and Morristown Medical Center.

I am a professional helper. My job as a parent and a professional is to help shift perspective, find light in the darkness, create meaningful connections, and

“Establishing the rooftop beehives is in line with

our dedication to sustainability, such as recycling, green construction initiatives and reducing our carbon footprint,” Mosser explained.

The bees forage far and wide, pollinating flowers and plants up to two miles from their hives. Then, they return to the colony to begin honey production.

deal with factors that block the path to feeling balanced. This starts with an attitude of care, concern, and kindness. I encourage you to think about ways that you can spread a little sunshine and help others. Kindness brings comfort, reassurance, and connection in a world that can be nasty and divided. It is powerful stuff.

Holy Name Chief of General Surgery Dr. Ron White said, “As a healthcare leader, we are always looking for new opportunities to enhance the health and wellbeing of our community.”

“With honeybee numbers decreasing worldwide, we’re proud to not only help the honeybees but harvest a sweet, healthy treat for our employees and community,” he said. “Beehives can also serve as a welcome distraction for our hospitalized patients, many of whom have a view of the hives. The distraction and connection with nature also assist in healing.”

Dr. Jen Altman is a New York- and New Jersey-licensed clinical psychologist with over 20 years of experience. She is currently in private practice in Saddle River. Dr. Altman works with children, teens and adults dealing with a variety of issues related to anxiety, depression, learning differences, motivation, social skills and family conflict. Dr. Altman consults with schools, offers professional development workshops, writes social-emotional learning curriculum and presents on a wide variety of topics. Dr. Altman is also the mother of two amazing teens, and co-creator of The Worry Chest. Find out more at www.drjenaltman.com.

White went on, “Also, bees are one of the most important pollinator species for our ecosystem and honey containers beneficial probiotics to aid in health.

Continued on page 50

TRAIN LIKE MARKY-MARK

Mark Wahlberg-backed F45 Training Gym Expands to Bogota

By BarBara Clark

Those New Year’s resolutions to exercise may have waned a bit by now, but the desire to get healthy is a year-round goal many people still strive to achieve. For most, finding the time to work out is one of their major obstacles.

The good news – a new F45 Training gym that opened in the Atwater luxury apartment complex in Bogota may be just the place to help people adopt that healthier lifestyle they’ve been seeking. The answer is in the name – 45-minute workouts that get participants in and out of the gym in less than an hour.

“We remove a lot of the obstacles that exist for people to exercise – lack of time, lack of knowledge and lack of money for personal trainers,” said Lenny Rodriguez, owner of F45 Training. “Our 45-minute classes in a group setting let members leave after doing a complete workout in that short time period and gives them access to personal trainers who are there throughout the class to help the members with their form in each exercise, if they need it.”

For those unfamiliar with F45 Training, it offers three different types of group classes – cardio, resistance and hybrid, which differ each session. There

is also access to definitive nutrition information. The workouts merge three proven-effective fitness training styles – high-intensity interval training, circuit training and functional training – into each 45-minute class. The daily workout changes ensure participants are never bored and get a great workout from using different muscles during every session.

Specifically, the cardio workout uses plyometric movements – short, intense bursts of activity that target muscle fibers. These include squats, jump roping, burpees, box jumps and more, all to get the heart pumping strong and fast. The resistance workouts build muscle mass, which not only increase muscle strength but also help to protect bones. Finally, the hybrid classes are a mix of cardio and resistance training, giving the body an overall complete workout.

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“The F45 training is right in the sweet spot with its mix of weight training and cardio,” Rodriguez said. “A lot of other gyms don’t supply a lot of weight training, which is important to an overall workout.”

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The sessions promise to improve overall strength and cardiovascular fitness, as well as boost metabolism. F45 functional workouts are geared to help improve performing everyday movements and lead to better general health.

“The reason the 45-minute sessions are so effective is that there isn’t a lot of down time during the class,” Rodriguez said. “That helps to create efficiency in the workout and members leave after 45 minutes knowing they had a complete workout and can now go about the rest of their day.”

HOW IT WORKS

Each session is led by an instructor seen on one of the many patented F45TV monitors, which provide constant visual reference to offer guidance and promote individual focus. Every workout is created from the more than 5,000 exercises, created by the organization’s global athletics team, and 80-plus classes in F45’s database.

Using the screen instructors free up the on-site

the stratosphere, fast. It’s easy to go north of $165,000 if you’re not paying attention. Frankly, if it were my hard-earned dollars, I’d invest in a six-cylinder long wheelbase SE. That’s because the six’s engine feels like a more natural fit in the big daddy Range and the added space gets two thumbs up from me.

coaches, all certified personal trainers, to assist members throughout the class. They are skilled at spotting movements that may need to be modified so every member stays safe while participating in workouts that meet their individual needs. They can also notice when members are capable of doing more and can be pushed to safely increase their activity.

To ensure each studio has a motivational, high-energy vibe, F45 has its own digital radio station with the freshest, DJ-produced mixes, accompanied by F45 ambassador voiceovers.

Members are also encouraged to engage with LIONHEART, a wireless heart rate monitoring system that is integrated with the F45TV. For a small one-time fee, members can track their heart rate and watch it improve over time. The device also incorporates goal setting and performance tracking to keep the workout fun and motivating.

As most people know, living a healthy lifestyle is not just about working out on a regular basis. Rather, incorporating good nutrition with exercise is the best way to yield the most benefits. F45 offers an easy-to-follow online diet program that complements the training and makes it easy to choose the right foods for each member’s individual needs.

A SENSE OF COMMUNITY, PERFECT LOCATION

Members find one of the things that makes F45 different from other gyms is the sense of community within the studios. With no mirrors on the walls, the focus is on coaches and members working together to achieve goals in an open, welcoming and supportive environment, Rodriguez said.

“There is no judgement here and our population is very diverse,” Rodriguez said. “It is not a competitive environment – we have members at all stages of fitness, and all are welcome to come here to reach their own individual goals.”

HIP INJURIES

Probably my favorite element of my test E450 All-Terrain was how well it handled NVH. Equipped with an inline six-cylinder, turbocharged engine that produces about 360 horsepower and nearly 370 lb.-ft. of torque, you wouldn’t know it. That’s because the engine is silky smooth. While you will hear the motor spin up if you push it, the sound is not overly intrusive into the cabin.

With the location in the Atwater apartment complex, access to F45 is easy and convenient. Though the address is Bogota, the complex is in close proximity to downtown Hackensack, which is going through a major revitalization.

SAY GOODBYE TO NEGATIVE THOUGHTS AND LIMITING BELIEFS

REJUVENATE YOUR HEALTH

HISTORY OF F45, MARK WAHLBERG

We all have that voice in our heads. The little voice that tells us we are not good enough, smart enough or deserving enough. When you get a negative thought, take note of it, dismiss it, forgive it and let it go. Next reach for a new positive thought. One that makes you feel good. Focus on what is good and what is working well in your life. Surrounding yourself with positive people who lift you up and support you is also key.

The hip joint and groin muscles are susceptible to injury due to the mechanics of the skating stride. Some of the most common soft tissue injuries in hockey players include a groin strain and a hip flexor strain. Off-season strengthening and dedicated stretching before and after practice are important to prevent these injuries. In addition, a direct blow to the outside of the hip can cause a hip pointer or trochanteric bursitis. Hockey pants with reinforced padding over these vulnerable areas may help protect them.

miles on dirt roads. In most vehicles this isn’t exactly a brilliant situation since you can damage the underside of your car. But with the All-Terrain, the button to raise the vehicle’s ride height came in handy. Phew!

"It is so hard to keep them reading. Reading has become a challenge in the modern age. There are so many places you can go to not read. It has fallen out of favor and because they [students] have access to so much technology, reading pales by comparison. So film is a great platform.”

most common soft tissue injuries in hockey players include a groin pull and a hip flexor pull. A severe strain can be a nagging injury that limits performance throughout the season. A direct blow to the outside of the hip can cause a bruise (contusion) of the iliac crest (hip pointer) or trochanter (trochanteric bursitis).

Add in the extra utility provided by having a long roof and I quickly found myself examining this E450 even closer. Frankly, I am considering adding one to my fleet.

INCORPORATE A DAILY MEDITATION PRACTICE

KNEE INJURIES

Helping this was the fact my test vehicle had the Acoustic Comfort Package, meaning, it boasted additional sound deadening insulation as well as thicker glass to reduce noise. It really pays off as at speed it sounds as though you’re traveling at 20-30 mph when in reality you’re doing three times that. You won’t stress your vocal cords in this E, that’s for sure. Once again, this is a trait found in the flagship model.

F45 was born in Australia, when the first franchise opened in 2013. Through the next decade nearly 2,000 studios popped up in 45 countries. The Bogota site is the second in Bergen County, the other one is in Paramus.

When actor, producer and entrepreneur Mark Wahlberg first discovered F45 Training, he was more than a little surprised at the environment.

Why, you ask? Well, it’s this simple: It can do anything and it flies under the radar. For me, that’s as close to perfect as it gets.

Wahlberg believed so strongly in the F45 Training method that he became involved as an investor and a member of the organization’s board. He then took over as chief brand officer in March 2023, with one of his goals being to further elevate the F45 brand with new partnerships and enhancements to the studio’s entire experience. Wahlberg’s aim is to help find additional creative ways to harness other brand ambassadors, the organization said in a statement.

Part of creating better mental health can be found in what’s on our plate and how we move our bodies. Small steps like taking a walk around your neighborhood, signing up for a yoga class or dancing around the house can increase serotonin, the feel good hormone. Eliminating sugar, incorporating more seasonal fruits and vegetables and drinking more water are simple steps to enhancing your health and relieving anxiety.

Make mine black on black, fully loaded and optioned with the 19-inch AMG wheels, please.

When stepping in the role as brand ambassador in 2023, Wahlberg announced his goal for the future of F45.

Avoiding injuries in hockey has to do with properly fitted equipment, making smart plays, following the rules and a lot of luck because hockey is inherently risky. Understanding how the injuries occur, recognizing them when they occur and seeking the best treatment will help you enjoy the game at whatever level you are playing.

All in all, I was extremely impressed during my time with the All-Terrain. Not only did it deliver with space, comfort and excellent control of NVH, it also did the unexpected.

Like any practice, you must want to do it in order to achieve results. It’s really very simple and easier than you think. Beginning a meditation practice requires only your slight willingness. Your desire for more peace in your life, less stress and better focus and so many other benefits is all you need to get on the path. Start by taking 5-10 minutes each morning to close your eyes, focus on your breath and be still. The thoughts will come and that’s natural, just let them go and return to your breath. Try counting four breaths in and four breaths out through the nose. You can also try repeating a mantra like “om” or “peace begins with me.” Start a daily meditation practice and stroll into this season with a spring in your step.

The medial collateral ligament is most susceptible to a sprain because of the leg position – pushing off the inside edge of the skate blade – and contact to the outside of the knee. Anterior cruciate ligament (ACL) disruption and meniscus tears (torn cartilage) can also occur but are less common in hockey than in other sports such as football, soccer and basketball.

Loccke said one of her inspirations for using film in the classroom is to provide her underclassmen with a reward. Her students are always asking her if there is a film that corresponds with the book so she uses the film as a payoff once the students have finished reading the novel. She shows as many as three movies a year to her underclassmen. Time constraints – her classes are 40 minutes long – usually prevent her from showing more.

“When I walked in the gym, I was just blown away,” he said in an article in Men’s Journal. “I saw a 50-year-old woman working out with a college athlete pushing him. The energy is incredible. I did a couple of the workouts and fell in love.”

Tracy Flaherty is a certified integrative health and lifestyle coach; meditation teacher; and the author and founder of Be Well Nourished. She integrates meditation into her health coaching practice as well teaching meditation one-on-one and in-group settings. You can find her meditations on the Insight timer app and on her Instagram page @wellwith_tracy.

“Just like our incredible training community, F45 has been laser focused on getting stronger and stronger, and I am thrilled to help the company elevate its amazing brand and vision at this pivotal time,” Wahlberg said a statement. “I am confident in our ability to enhance what I believe is already the world’s best workout for studio operators and our more than 300,000 committed members across the globe.”

“A lot of what they read they read on their own [and not in class],” Loccke said. “The movie is a great way to provide a communal feeling and it provides something they can share together. You can have a discussion and share it and the movie is something we all experience at the same time so it is very unifying.”

Power was more than adequate, which says something coming from someone who regularly drives autos with more than 600 horsepower, and when in Sport mode you can have a giggle or two. During an Everglades excursion we had to slow down to travel for about five

The mechanics of the skating stride makes the hip and groin muscles susceptible to injury. Some of the

Such was the case when Loccke addressed the largest classroom of her career on TCM.

Dr. Michael Gross is the founder and director of Active Orthopedic and Sports Medicine. He is the chief of sports medicine at Hackensack/Meridian University Medical Center. Dr. Gross has written numerous articles and book chapters on sports injuries. He has taken care of some of Bergen County’s finest athletes, from weekend warriors to professional athletes. Dr. Gross can be reached by email at drgross@activeorthopedic.com.

Rita Prospero, Artie Cohen

Amanda Missey, Samantha Plotino

Dr. Sansar and Janet Sharma, Joseph Chinnici

Bergen Volunteer Medical Initiative

BVMI held their annual gala at Edgewood Country Club. For more information, visit www.bvmi.org.

Mimi and Dr. Steven Waxenbaum

Flora Temibolat, Lori Balestri

Michael Azzara, Amanda Missey, Mike Faust

Raisa Ydavoy, Kristina Malik, Alicia Montes, Janet Caballero

Dr. Mike Faust, Dr. Elizabeth Reily, Dr. Terry Hensle

Dr. Gian Varbaro, Erica Joy, Eddie Gollhoffer

Peter and Cynthia Johnson Barbato, Gina and Ralph Affuso

Lanre and Dr. Antonia Oladipo

Dr. Yury and Karina Malyshev

Ben Kim, Chloe Chang, Julie Ryoo, Joe Park

John and Kathy Albohm

Raquel Molina, Lauren Savage, Michael Channanie, Christine Hamel, Danielle Lambert

Cathy Davey, Kaarin Varon, Idana Goldberg

Josephine’s Garden

Josephine’s Garden held their annual luncheon at Seasons. For more information, visit www.josephinesgarden.org.

Tracie Truncellito, Judy Dibella

Gina Charles, Deanna Schneider

Karen Fruman, Alissa Vitale

Janice Gilliam, Kim Moran

Kathy Platt, Kim Weinzierl

Nicole Marian, Samantha Perini, Jen Errity, Sabrina Abramson

Debbie Szabo, Jen Errity, Heidi Rispoli, Sabrina Abramson

Stasia and Heidi Rispoli

Jennifer Crescitelli, Liz Dangelis

Larry and Mary Sunden

Nancy Coll, Lori Gruppuso, Ute Betancourt

Gia Ferrari, AIissa Vitale

Hannah Sullivan, Lindsey Inserra

Josephine’s Garden Board

Jennifer Glock-Cuozzo, Stasia Rispoli

Dr. Derek Hanson, Heidi Rispoli, Richard Knupp

WALK THIS WAY

Six Reasons Why Walking is One of the Greatest Wellness Wonders

By staCie rose

Ever notice how someone comes across when they walk into a room with confidence and purpose? Walking is one of the most natural, primitive and essential hallmarks of being human. The way in which a person uses this innate physical capability can set a tone and make a memorable statement.

When a bride walks down the aisle, it’s a slow, show-stopping movement that commands the room and evokes emotion. When a politician or speaker makes their way to the podium, deliberateness commands attention. When you see someone walking rapidly and intensely you can guess that time is of the essence. Some people walk alongside family members, colleagues or friends, while others are always one step ahead, leaving you in the dust.

Walking is one of the most vital and fundamental aspects of any wellness plan focused on mind, body and soul. It is physical and spiritual and helps us connect to our breath, which can instantly improve our wellbeing. The wonders of walking are widely celebrated because of the holistically beneficial rewards. Staying active, agile, fit and flexible are tip of the iceberg advantages to this marvelous low-impact life sport. When cultivating sustainable wellness, walking takes the cake as a low-impact, highly gratifying gift we can give ourselves daily. It’s good in the short term, for the long haul and will always have the potential to take you exactly where you want to go in life!

1. IT’S BACKED BY SCIENCE

Growing evidence suggests that walking positively impacts fitness, blood pressure and helps stave off many types of illness. According to the American Heart Association, abundant statistics show that walking improves heart and brain health and helps with longevity. Walking can lower your risk of cardiovascular disease, help decrease body weight, help manage blood sugar levels and act as a salve for chronic stress and mood regulation.

According to The Mayo Clinic a daily brisk walk can help you live a healthier life. Additional benefits include managing conditions such as stroke and Type 2 diabetes. Walking can help strengthen, muscles, improve endurance, boost energy, and improve

mood, memory, cognition, and sleep. Walking can help support your immune system and reduce tension. The Mayo Clinic also asserts that the faster, farther and more frequently you walk, the greater the benefits. It’s hard to deny the exhilaration experienced during a swift walk, especially after dining.

According to Medical News Today, walking for at least twenty minutes after a meal can assist digestion. Walking may also help people with IBS by increasing the diversity of the bacterial flora in the gut. It’s a helpful tool for people who struggle with anxiety, ADHD, and depression. It’s essential for kids, adults, and people of all ages and helps us stay physically and mentally flexible.

2. IT’S MEDITATIVE AND HEALING

Ever feel overwhelmed – like you can’t think straight and need some time, space and distance to sort things out? Maybe there are times when you feel stuck. Putting one foot in front of the other can be the key to reclaiming your composure and sense of calm. “That walk I just took in the fresh air and warm sunshine was a terrible idea,” said no one, ever! A spontaneous or planned walk has mysterious ways of creating an immersive, meditative experience that can soothe your senses. Minimal planning is needed unless you are venturing into woodsy or rough terrain. There are no expectations, and you can walk in rain, shine or beneath a blue sky, allowing the healing sounds, sights, and vibrations to uplift your disposition. Drink in the solitude or immerse yourself in a crowd. The choice is yours. Set the rhythm, the pace and stay open minded, for a walk can do wonders.

3. IT PROMOTES PRESENCE

Walking can provide a feast for your senses. While strolling, you might notice flowers blooming, snow falling and dogs communing. You might strike up a conversation with a neighbor, a mail carrier or wave and smile at another human being. If you’re not feeling particularly social, remember there’s no shame in embracing with your inner recluse. You could use the time to notice the sensations in your body and connect with your breath or attune yourself to your inner thoughts. Walking presents a unique opportunity to be here now and get out of your own way. When walking, some of the most honest, open, loving and intimate talks may occur between you and your child, your partner or friends because nobody is preoccupied, scrolling on their phones or busy doing something else. This deeply profound presence creates unique opportunities for connection.

Hasn’ t it been “just a dr eam” long enough?

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4. IT’S A PATH TO WELLBEING

There are infinite ways to take a walk. Whether you powerwalk for the sake of solid on speed walk through a city, take your dog for a spin, opt for stairs, wander through a mall, walk off anger, tears, frustration or an overindulgent meal, you’re reaping the rewards one way or another. Walking is good for focus, freeing your mind of worry and the thoughts that may be weighing you down. It boosts creativity and productivity. Whether rocking out to music in your headphones, attentively taking in a podcast or catching up on sports and news, walking provides endless ways to carve out time to enjoy life, stay energized and prioritize your health.

5. IT’S FOR ALL AGES AND STAGES

Naturally, we must walk before we run. Walking teaches us many things. The more we walk the more we learn about ourselves. Being at different stages in life means taking note of goals, needs, challenges and personal health. Walking is the first true form of freedom we experience. It’s a key to staying fit and cultivating a sustainable sense of vitality. Motion is lotion, especially for older people motivated to remain active and healthy into their golden years. Doctor Andrew Weil has referred to long, scenic, convivial walks as one of life’s great pleasures. Joy and exploration can be magnificent motivations for walking.

6. IT’S A WAY FORWARD

When life gets hard, the simple act of putting one foot in front of the other is a powerful metaphor. It’s an intentional choice we can make any day of the week, month or year. Walking is deeply therapeutic, especially when we get outside and bathe in the sun’s luminous rays. The shot of vitamin D derived from the star that NASA sites as the heart of our solar system is healing and essential to our wellbeing. The act of moving forward helps us free ourselves from obstacles, enabling us to push through life’s more challenging moments and to gain the perspective we need. We can regroup and recalibrate at any moment and walk the walk that is most authentically true to our hearts.

WALK THIS WAY

You may have heard the acronym FITT (Frequency, Intensity, Time and Type) used to describe the principles of exercise, in this case, walking. Some studies have found that 10,000 steps a day is the sweet spot. Other experts say 15 or 20 minutes a day. You’ve heard about taking the stairs more often, clocking your steps with a smartwatch. But these specific directives and opinions might not be appropriate for everyone. You should consult your physicians, specialists and physical therapists, consider injuries, medical history and always listen to your body. Staying hydrated must always be considered to avoid cramping and, of course, there’s the matter of sensible shoes.

Walking can be a powerful and ponderous event simultaneously. It’s free; it’s convenient and practical. But as we move through the world, staying buoyant and light on our feet, we must remember that it’s the journey, not the destination, that matters most. The way we walk through the world matters. Our footprints matter. Whether walking to the bus, our car, for a cause or strutting down a crowded hallway – intention matters.

Will we walk with integrity and care for humankind?

Will we walk through the world with gratitude? Each day we must choose how we will move. Will we walk gently, with conviction, with purpose? Will we walk, talk and chew gum at the same time, simply focusing on getting where we’re going, arriving there faster or first? Will we walk into the thick of things day after day only to be consumed and swallowed whole, or will we move with heart, soul and a love that radiates? The world can be tricky sometimes, and being a person isn’t always easy. When the going gets tough and when nothing makes sense (and even when things are nearly perfect) you might remind yourself to “go take a walk.” You probably won’t regret it.

IS YOUR ENVIRONMENT SABOTAGING YOUR FOOD CHOICES?

By sheila M. ClanCy Ms, Ches

Have you ever started your day planning to eat healthy, only to be lured by snacks and unhealthy foods at work, on your counter or in the checkout line at the grocery store? While these tempting sugary and salty treats do show up all around us, you can take control of your eating by setting yourself up with a healthy environment.

Dr. Brian Wansink, PhD is the director of the Cornell University Food and Brand Lab, and his role is to study eating behavior. He discovered that we are mindless eaters. We grab food that is around us, and most of the time we eat while we are doing something else. He has observed how overweight people and thinner people act differently from each other at “all-you-can-eat” buffets. He has seen children at school grab the milk when the milk is situated prominently in the lunchroom and the juice is harder to see and reach. He has discovered that people can eat healthier just by changing the environment around them. Let’s make some easy changes.

Of course, to set up your house for success, you need to have some healthy foods at home. When you are planning your grocery store trip, make yourself a menu for the week and then make a shopping list with the foods you will need based on your menu. Eat something before you go shopping – many impulse buys at the store happen when we are hungry. Try to shop around the perimeter of the store and only go down the aisles that you need to for the items on your list.

When you unpack your groceries, put all the snack foods away so they aren’t visible. Find a big bowl, fill it with fruit and place it on the counter or the kitchen table where you can see it. Cut up some vegetables and some fruits, put them in containers and place them on the center shelf in the refrigerator, along with any other healthy snacks that are in there. Healthy leftovers should be in transparent wrap, while less healthy leftovers are stored in opaque containers. Keep a pitcher of water and some other healthy snacks like small containers of yogurt or string cheese.

When there is television in the kitchen, people eat more. Whether they are eating dinner at the table or hanging out in the kitchen and mindlessly grabbing snacks while they watch TV, they are not solely focused on eating. Eating on plates that are between 9 and 10 inches in diameter helps people to fill their plate and feel satisfied, as opposed to eating on a bigger plate and feeling cheated if they don’t fill that plate. Cereal bowls should be smaller than 16 ounces and water glasses should be nice and big. If you have cookies or cereal in the house don’t keep them on the counter or anywhere that you can easily see them. When you are going to have a snack, put it in a bowl and don’t eat it out of the bag or container it came in.

Let’s face it, when you are driving your car you should be 100 percent focused on driving. You shouldn’t take your meal in the car. Don’t get in the habit of keeping all sorts of snacks in the car. Pack your lunch for work whenever possible. When you prepare it, you know what’s in it, you can make the portion size that is right for you, and you can save some money in the process. Bring a few healthy snacks to have at your desk, such as cut up fruit or nuts. Keep those

snacks out of view so they don’t distract you. Keep a bottle of water at your desk. Don’t eat at your desk while you are working. Mealtime should be its own event. Take 10-15 minutes to just eat. Once you are doing something else while eating you stop focusing on the signals that your body is giving you and you start to eat mindlessly.

Occasional treats are wonderful and fun. Keeping unhealthy snacks and treats all around you sets you up to fight the urge or craving to eat them all day. Taste new foods and experiment with different recipes. When it is mealtime, eat healthy food and enjoy the experience. Take your time. When you are in your healthier environment and you need to grab something quick to eat you have set yourself up for success.

Managing Menopause

By audrey Zona

Idon’t know who needs to hear this (I suspect a lot of people), but 100 percent of all women will go through menopause. That’s right, 10 out of 10 women will experience this change of life. So, it’s kind of incredible that we’re just now starting to make this fact of life part of our normal, everyday conversation.

Until recently menopause has been perceived as an ending; the end of our childbearing years, an empty nest, the final confirmation that we will not bear a child. Although all those things are true, menopause and the chronological years it corresponds to can be a time of great intellectual and creative growth and personal freedom. We might finally have the time to focus on taking care of our bodies, minds and spirits in a way we couldn’t when we were more actively caring for everyone else around us. These years can, and should, be a time when we feel like we are our most empowered, healthy and vibrant selves.

The problem is, now that we’ve started talking about menopause, there’s so much information and advice bombarding us that it’s hard to know where to start and what to do. As with so many other things, the care you need during menopause is as individual and unique as you are.

Let’s start with the basics. We’ve all been told that the symptoms of perimenopause (the stage before you fully stop menstruating) can last for years. But what isn’t as well known is that once you start into menopause, you will be in that phase for 10 years – a full decade! That’s a long time to “wait it out” or “deal with it,” especially when there are so many ways to maintain and even improve your quality of life and, most importantly, set you up for health and happiness.

You may not have been feeling like yourself lately because, well, you aren’t the same self. You’re in the

process of evolving into the body that will carry you for the rest of your life. It’s important that you surround yourself with people who recognize and honor this. Now is a great time to assess your healthcare providers, as well as the other professionals who help you maintain your mental, physical and functional health and make sure they are the supportive, helpful partners you’ll want going forward. If you need to make changes, take the leap and do it. It might be hard in the beginning, but when you have a team who is solid and always there for you, you’ll be so glad you did.

Once you have a healthcare provider you trust, ask them to order a full blood workup for your hormone levels, cholesterol, sugar levels and thyroid function. Loss of the hormones estrogen and progesterone can help explain weight gain, the dreaded menopause belly, brain fog, sleep issues, hot flashes, issues with processing sugar, changes to hair and skin and more. When your doctor has a handle on your current hormone levels, they can prescribe targeted hormone replacement therapy (HRT) that will minimize or eliminate many of these unpleasant symptoms.

A quick word about HRT. Contrary to what we heard a few years ago, most women can safely use synthetic hormones to replace the ones our bodies have stopped manufacturing. Replacement hormones can be effective in helping your body stave off weight gain and making you feel more balanced. But HRT also helps your body maintain bone density and a healthy heart. If you’re still worried about HRT, there are natural alternatives which help some women but may become less effective in combating menopause symptoms over time.

Menopause is also a time when you’ll need to adjust your nutrition and diet, including prioritizing good forms of protein at every meal and ensuring you get enough fiber and probiotics each day. These nutrition tweaks will boost your mood, keep your energy levels stable and help you maintain your weight and lean tissue. Good proteins include lean meats, beans and nuts. Fiber can be found in leafy greens, non-starchy veggies, flax, hemp, chia, whole grains and oatmeal and probiotics are in foods like yogurt, sauerkraut, kimchi, kombucha, kefir and fermented cottage cheese. Keep your gut flora balanced and healthy to manage inflammation, promote a strong immune system, maintain a healthy gut-brain connection and improve your sleep quality.

Starting when Joyce was a little girl, she would observe — and eventually participate in — the food preparation. Joyce says she was lucky that her mother was a wonderful cook that taught her about the love of food and family. During those gatherings, her mother, aunts and grandmother would be humming with activity in the kitchen. This served as her training grounds. For example, this is where Joyce first learned about sofrito and how to cook, as she describes, using “layering” techniques. By doing so, it adds more dimensionality to her respective dishes.

Speaking of sleep, and who isn’t speaking of sleep, or the lack of it, here’s how you can ensure you catch a little more quality shut eye each night. First, really think about that glass of wine before you drink it and stop eating 2-3 hours before bed. As estrogen levels decline and the insulin levels rise, your body will have a harder time metabolizing and digesting carbohydrates and sugars, and even the trace amounts of caffeine in chocolate could make a big difference in your ability to fall asleep and stay asleep. If hot flashes wake you throughout the night, a chilly pad keeps your mattress cool and a sleep crown pillow might work like a charm at lulling you back to dreamland.

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.”

Eating To Hydrate

Another way to improve your sleep is to move your body. But unlike in the past when cardio was queen, you will find that, in the menopause years, strength training is your friend. Not only will it keep your bones stronger for longer, but it will build muscle, something that becomes increasingly difficult to do as we age. And muscle, my friends, is your metabolic

This was merely the start though. That’s because Joyce also spent time with her relatives in France. She fondly remembers summers outside of Avignon and preparing food with her grandmother. Together, they’d go through the fields picking wild rosemary and wild thyme, placing the herbs in her grandmother’s folded apron. Something tells me this likely inspired Joyce’s use of the freshest possible ingredients for her empanadas — more on that later.

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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Spanx. It will keep everything in place. So, splurge for a few sessions with a trainer, learn how to exercise safely and aim for four strength/weight training sessions per week.

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.

But, that’s not all. Joyce’s father was an aspiring baker, which shouldn’t come as much of a surprise given that some of the world’s best pastry chefs call France home, and the country’s well known for its delicious desserts. Although he was not able to successfully bootstrap his own bakery once he made it stateside, that didn’t stop him from pursuing his burning passion. For family gatherings he would meticulously prepare the most wonderful treats, says Fragoso.

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.

Menopause is a lot. Your body is changing now more than it has since puberty. Be kind to yourself. Give yourself grace. Ask for advice and don’t be embarrassed to ask questions or mention the unmentionables. You can be sure someone else is going through the same thing you are. Take care of yourself with meditation, acupuncture, journaling, energetic healing and finding the right team of coaches, trainers and healthcare providers who will listen to and support you. This stage of life is exciting, full of possibility and hope. Take care of yourself and give yourself everything you need in this stage of becoming. You have earned it, and you deserve it.

With this type of upbringing and emphasis on bringing joy to people via delightful dishes, it makes sense why Joyce was driven to open Girl From Empanada. Simply put, it’s in her DNA.

Although Joyce took a detour as a teacher for many years, it became apparent that she needed to fulfill her lifelong desire. After all, she had been incubating the idea of her own food-related business for nearly three decades. The catalyst: The COVID-19 pandemic. Although it was a devastating situation across the globe, for Fragoso, it was a watershed moment that gave her the push to pursue her dream.

Audrey Zona is a certified Eating Psychology Coach, wellness promoter and the founder of Zo Healthy. Connect with her at livezohealthy.com or on Instagram, @zo_healthy.

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. ■

Continued on page 62

The Valley Hospital

The Valley Ball was held in the new Valley Hospital in Paramus. For more information, visit www.valleyhealth.com.

Diana and Frank Hughes, Ann Marie Snyder, Gary Schulze

Ed and Joan Doherty, Max Weinberg, Carol and Bob Gillespie

Adam and Stefanie Hawkinson, Justin and Krista Korinis

Frances and Rich Keenan, Robin Goldfischer and Paul Hollander, Mike and Kathy Azzara

Dr. Laura Klein, Susan Homann, Stuart Liebman

Dereck Lieb, Maggie Pogorelec, Charles Vannoy, David Rivera, Josie Bodino

Stan and Elaine Heimberger

Nancy and Les Weiss

Denise Downey, Brian Konikoff

Vic and Sue Wortmann

Liz and Ralph Mastangelo

Ann and Peter Swist

Sandy Carapezza, Janet Shapiro

Charlotte and John Byrne

Nancy and Jim Bush

Heidi and Bob Fink

Arlene Liebman,

The Valley Hospital

The Valley Ball was held in the new Valley Hospital in Paramus. For more information, visit www.valleyhealth.com.

Carapezza and Rabolli Family

Joe and Voula Lorino

Steven and Lisa Beslity

Donna Lagasi, TJ Ballesteros, Stacey Halledman

Millie Chiriani, Peggy Becher, Bonnie Dalal, Leslie Frucht

Erica Flagg, Bob Gillespie, Brooke Gillespie

Bettina Daly, Barbara Crowe, Deany Rubin

William and Gerry Pehush

Christian Trautwein, Megan Fraser, Catherine and Graham Schneider

Kathy McDonough, Deb Aluotto

Nancy and Robert Davidson

Andy and Karen Hoy

The Valley Ball Committee

Chris Wragge, Ed and Deany Rubin, Vic Wortmann, David Bohan, Sarah Wragge

Bill and Eileen Schwitter, Mary-Catherine and David Bohan

Toku Shimoyana and Jenna Agins, Mara Agins, Audrey Meyers and Scott Agins, D.P.M.

UPCOMING Events

Here, you’ll see a mix of in-person as well as virtual events hosted by Bergen County’s area hospitals. Make sure to register for in-person and/or virtual events.

• Take Control Of Your Health: Diabetes Prevention & Management will take place on March 5 from noon to 1 p.m. at the Wyckoff Family YMCA, 819 Wyckoff Ave., Wyckoff. For the full listing or to register, visit www.HMHforU.org/events or call 800-560-9990.

• Participate in a free eight-week program designed to reduce the fear of falling and increase the activity levels of older adults. The program will take place on March 7, 14, 21 and 28 as well as April 4, 11, 18 and 25 from 10 a.m. to noon at Hackensack Meridian Fitness & Wellness Center, 87 Route 17, Maywood. For the full listing or to register, visit www.HMHforU. org/events or call 800-560-9990.

• Having a baby can be a joyous time and a difficult emotional time. Learn about signs of postpartum depression and coping mechanisms on March 7 from 7-8 p.m. at the Montvale Public Library, 12 Mercedes Drive, Montvale. For more information or to register, visit ValleyHealth.com/Events or call 800-825-5391.

• Your skin is your biggest organ, so let’s make sure you take care of it. Join Tamar Zapolanski, MD to learn tips and tricks on how to take the best care of your skin. This program is scheduled for March 12 from 7-8 p.m. virtually. For more information or to register, visit ValleyHealth.com/Events or call 800825-5391.

• Learn how to eat well and reduce your risk for colorectal cancer by getting some quick and easy recipes and receiving a free screening take-home FIT kit, if eligible, on March 13. The program, scheduled from noon to 1 p.m., will take place at Hackensack Meridian Fitness & Wellness Center, 87 Route 17, Maywood. For the full listing or to register, visit www. HMHforU.org/events or call 800-560-9990.

• Ready to stop smoking? Try hypnosis. Stop Smoking With Hypnosis will be held virtually on March 13 from 7-8 p.m. For the full listing or to register, visit www.HMHforU.org/events or call 800-5609990.

• Over the past couple of years, the number of people playing pickleball has grown by over 159 percent! Join Michael S. Lupo, BS, CPO, manager, Recreation & Aquatics, to find out more about this popular sport and how it can be beneficial to your health on March 14 from 2-3 p.m. at The Valley Center for Health and Wellness, 1400 MacArthur Boulevard, Mahwah. For more information or to register, visit ValleyHealth.com/Events or call 800-825-5391.

• Millions of Americans suffer from knee pain, which can greatly limit one’s ability to perform even the most basic of functions. Learn about the most basic functions. Learn about the most up-to-date surgical interventions, including quad-sparing total knee replacements, to treat this health issue and to keep you dancing for years to come. This program will take place on March 19 from 7-9 p.m. virtually. For more information or to register, visit ValleyHealth.com/Events or call 800-825-5391.

• Bring your little ones and get moving with moms in your community. Starting March 20 and continuing every Wednesday thereafter from 9:15-10 a.m., Thrive’s Mommy & Me Walking Group will meet at Westvale Park, 235 Harrington Ave., Westwood.

• Get your blood pressure checked and bring your bottles of medication to be reviewed by a Valley pharmacist on March 21 from 3:30-4:30 p.m. at The Valley Center for Health and Wellness, 1400

MacArthur Boulevard, Mahwah. For more information or to register, visit ValleyHealth.com/Events or call 800-825-5391.

• AHA CPR Anytime will take place on April 2 from noon to 1 p.m. at Hackensack Meridian Fitness & Wellness Center, 87 Route 17, Maywood. For the full listing or to register, visit www.HMHforU.org/events or call 800-560-9990.

• Most flashes and floaters are not serious vision problems. However, there are times when these common occurrences can signify that you have a more serious condition. Find out more about these issues and when to see an ophthalmologist on April 2 from 2-3 p.m. at The Dorothy B. Kraft Center, 15 Essex Road, Paramus. For more information or to register, visit ValleyHealth.com/Events or call 800-825-5391.

• Valley Health System has developed a Mini-Medical School, which aims to provide the community with a free in-depth educational series. This five-week, in-person series will provide you with an opportunity to learn about diseases, prevention and other health issues directly from Valley Health System physicians and practitioners. Basic anatomy and physiology, blood work and certain tests and common diseases and management will be discussed. This course is designed for adults 18 years and above. If you are a high school junior/senior, at least 16 years old, and are interested in this program, call 201-291-6148 or email rmorale@valleyhealth.com and the program coordinator will reach out to you. The course schedule is as follows: April 4, cardiovascular system with Elliot Brown, MD, cardiologist; April 11, endocrine system with Paul Pelavin, MD, pediatric endocrinologist; April 18, gastrointestinal system with Anish Patel, MD, gastroenterologist; April 25, respiratory system with Xelenia DePena, MD, family medicine; and May 2, hematologist system with Jason Suh, MD, hematologist/oncologist. The sessions will run from 6:30-8 p.m. at the Dorothy B. Kraft Center, 15 Essex Road, Paramus. For more information or to register, visit ValleyHealth.com/Events or call 800-825-5391.

• Aging is inevitable, but we can positively influence the process by making healthy choices. Discover more about what happens to our bodies as we mature and how we can continue to live our best lives on April

4 from 7-8 p.m. at the Montvale Public Library, 12 Mercedes Drive, Montvale. For more information or to register, visit ValleyHealth.com/Events or call 800-825-5391.

• Celebrate Earth Day by participating in Honey Hits The Sweet Spot. This celebration will feature recipes with honey harvested from Hackensack University Medical Center’s very own bees. The program will take place on April 22 from noon to 1 p.m. at the Hackensack Meridian Fitness & Wellness Center, 87 Route 17, Maywood. For the full listing or to register, visit www.HMHforU.org/events or call 800-560-9990.

• We all want to learn the best ways of protecting our kids. Learn how to keep our kids and grandkids safe and how to talk with our children about safety, strangers and speaking up on April 24 from 7-8 p.m. This event will be hosted by the Paramus Police Department at Ikea, 100 Ikea Drive, Paramus.

• We now know more about mental health issues and their treatments than ever before. However, many are still hesitant to admit they are experiencing mental health conditions and seek help for them. Join Michael Tozolli, LCSW, CEO, West Bergen Medical Health Center, to learn what can be done to help on May 8 from 2-3:30 p.m. This event will take place at The Valley Center for Health and Wellness, 1400 MacArthur Boulevard, Mahwah. For more information or to register, visit ValleyHealth. com/Events or call 800-825-5391.

• Do you ever wonder if dental implants are right for you? Learn all about dental implants and mouth reconstruction options during this May 9 virtual presentation from 7-8 p.m. Find out more about the latest dental procedures that can assist you in addressing your dental concerns. For more information or to register, visit ValleyHealth.com/Events or call 800-825-5391.

ArtificiAl intelligence And its impAct on HeArt cAre

A recent survey conducted by the Cleveland Clinic examined a nationally representative, general population of 1,000 Americans to determine what they think of the value artificial intelligence (AI) has in their heart care. We recently discussed the survey with Suneet Mittal, MD, chair of the Cardiovascular Service Line for Valley Health System. Valley’s cardiovascular program is an alliance member of Cleveland Clinic’s Heart, Vascular & Thoracic Institute.

Q: What was the survey’s most significant finding?

A: According to the survey, AI’s impact on heart care is receiving mixed reviews. While 61 percent of Americans believe that AI will lead to better heart care, more than 70 percent feel the health advice they receive from a computer chat box is believable, and nearly 90 percent of those polled indicated they would seek a physician’s advice before acting on recommendations based on AI alone.

Q: Did the survey mention anything about supporting heart health through wearable technology?

A: Yes, but interestingly, while 50 percent of Americans use at least one type of wearable technology to monitor their health, only 23 percent connect this use to monitoring heart health. Daily step count is the most tracked health-related metric with 60 percent of Americans tracking their steps; other commonly used metrics include tracking their heart rate (slightly more than 50 percent) and tracking calories burned (40 percent).

Q: How can this information help to reduce the risk of heart disease?

A: Staying active is an important part of reducing your risk of developing heart disease. According to the survey, with health monitoring technology, Americans are experiencing significant physical and mental health benefits. Four in five Americans (79 percent) have noticed positive changes to their physical or mental health. Among physical benefits, increased levels of physical activity are most common. Fifty-three percent of individuals report getting more steps each day and say they began to exercise more regularly. This technology is allowing people to stay on top of their health more than ever before. Health monitoring is a great first step to beginning a heart-healthy lifestyle. Individuals can begin to track their physical activity and monitor their heart rate, pulse, and sleep.

Additional ways you can reduce your risk of developing heart disease include becoming familiar with your family history of heart disease, having your blood pressure checked regularly, and following a heart-healthy diet and exercise plan.

Another way of reducing your risk of developing heart disease is by getting regular coronary calcium CT (computed tomography) scans. To help our community stay healthy, The Valley Heart and Vascular Institute offers coronary calcium CT screening at a reduced rate of $99 for self-pay patients.

A coronary calcium CT scan is a painless, non-invasive imaging test that can help assess the location and extent of plaque buildup in the coronary arteries – a marker for heart disease – before symptoms develop. The screening is typically recommended for patients with risk factors for coronary artery disease, including family history, diabetes, high blood pressure, and high cholesterol, and those who smoke, are overweight, or physically inactive. A physician’s prescription is required.

To learn more about Valley’s coronary calcium CT scan, visit ValleyHealth.com/Calcium.

READY TO EXCEED EXPECTATIONS.

BECAUSE YOU DESERVE THE BEST, YOU’LL FIND MORE PROVIDERS AND MORE 5-STAR PHYSICIANS RIGHT HERE.

To schedule an appointment, simply scan the QR code or call 1-844-HMH-WELL.