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Addiction Medicine
Bariatric Surgery
Behavioral Health
Blood Disorders
Breast Surgery
Cancer
Cardiac Electrophysiology
Cardiology
Cardiothoracic Surgery
Colon and Rectal Surgery
Dermatology
Diabetes Education
ENT Head and Neck Surgery
Emergency Medicine (adult and pediatric)
Endocrinology
Gastroenterology
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Gynecologic Oncology
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Hematology
Infectious Disease
Integrative Medicine
Interventional Cardiology
Interventional
Gastroenterology
Interventional Pulmonology
Maternal-Fetal Medicine
Men’s Health
Neonatology
Nephrology
Neurology
Obstetrics and Gynecology
Orthopedics
Pain Management
Palliative Care
Physical Medicine and
Rehabilitation
Podiatry
Primary Care
Pulmonology
Rheumatology
Sleep Medicine
Surgery
Surgical Oncology
Thoracic Surgery
Urgent Care
Urology
Urogynecology
Vascular Surgery
Vein Disease
Women’s Health
Wound Healing
A Letter from the Editor
Picking up my sons (now 8 and 5) are one of those little things I do every now and then that really makes me pause. For me, it’s not just about lifting them up; it’s a reminder of how fast they’re growing. It’s wild to think that one day will be the last time I can physically lift them, and I want to make sure I enjoy it while I can.
The other day, I asked my 8-year-old son if he thought I could still pick him up.
“Maybe,” he said. “I am getting really big, you know.”
It’s true. He is. At just 8, he isn’t that much shorter than me. I thought I had more time (don’t we all?), but we’ll be eye-to-eye sooner rather than later.
“I exercise everyday so I can stay strong for you and your brother, so I can pick you up for as long as possible,” I told him. “So, we can play hockey and baseball together, so we can ride bikes as a family. I want to be strong for a long time.”
During the delightful chaos that is the afterschool hours, I picked him up. He wrapped his arms around my neck as he always does and smiled into my shoulder, and for a moment, everything felt just right. In the middle of our busy lives, those little moments together are a breath of fresh air – a reminder that as my kids grow, so am I.
So, here’s a shout-out to all the parents: pick up your kids whenever you can. One day, it might be the last time, and you won’t want to miss the chance to create those memories. It’s in these little moments where the magic of parenting really happens. Each lift is more than just physical; it’s a way to connect and hold onto those precious years while they last.
Now I’m off to go lift more weights. My son made me a bet that I won’t be able to lift him when he’s 10.
Strongly yours,
JessiCa huMphrey-Cintineo
IT TAKES SCIENCE AND HEART TO HEAL.
Whatever you’re facing, it’s easier to shoulder when your burden is shared. So, when you need care, know that there’s a place where care rises to another level. Where medicine can only be described as leading-edge. And where great hearts and minds come together to create hope, ease fear and give you the support you need . . . mind, body and spirit. The name? Holy Name. Where providing great medicine isn’t a goal. It’s a religion.
By Megan MonteMarano
Emily Toal’s older sister, Stacie, was 17 when she left home to enter Pathfinder Village in Edmeston, N.Y., a residential community for individuals with Down Syndrome and other developmental disabilities. While Emily knew she was receiving excellent care at this facility, growing up not seeing her big sister whenever she wanted was difficult. It was during these moments that Emily knew she would one day give back to the special needs community to help fill that void in her heart.
When Stacie developed blood clots in her legs due to inactivity, Emily took that as her cue.
From teacher and stay-at-home mom, to now a successful businessowner and special needs fitness instructor, Emily is fulfilling a lifelong dream and changing lives along the way.
“My mission is to give each individual a personalized workout geared to their unique abilities,” explained Emily. “I aim to ensure that every person receives the attention and love they deserve, all while having fun and getting a great workout that benefits the mind, body and soul.”
Located in a converted garage gym in Wyckoff, Special Souls Fitness and Wellness offers a boutique
“Seeing this happen made me realize the serious importance of physical fitness for individuals with Down Syndrome and other special needs,” she said. “It motivated me to create Special Souls LLC, Fitness and Wellness For Special Needs, a space where people like my sister can stay active, healthy and well-cared for.”
setting for both private and small group training for up to five people of all ages and abilities. Sessions are 45 minutes and appointment-based to ensure personalized attention. Each class offers a blend of strength training, cardio and dynamic movement to create an engaging workout experience.
Continued on page 12
“We emphasize building self-confidence in a supportive, inclusive and fun environment, all with a great soundtrack to keep everyone motivated and in good spirits.”
Always interested in fitness, Emily recently obtained her ISSA personal trainer certification, proving to herself that you should never hesitate to set a goal and strive to achieve it.
“This motto also applies to all my clients as they work toward their fitness goals: Keep pushing forward and never give up, no matter how challenging it gets.”
On top of creating and running Special Souls LLC, Emily continues her role as a hands-on mother of three, ages 17, 15 and 12.
“Being able to balance building my career and pursing my dreams with being the best mom possible, demonstrates to my daughters that they should never stop believing in themselves,” she said. “With perseverance and the grace of God, dreams really do come true.”
While Special Souls LLC is not a non-profit organiza-
tion, Emily plans to host numerous fundraisers and events to support the special needs community and benefit Pathfinders Village, where her sister still resides.
“I want Special Souls to have a profoundly positive impact on each individual’s life,” adds Emily. “I envision a place where clients look forward to their sessions, walking in with a smile and leaving with an even bigger one. My goal is for Special Souls to feel like a true home for everyone who passes through our doors.”
Emily also hopes to volunteer at charitable events to further contribute to the special needs community. She encourages others to do the same.
“I would love for people in the area to get involved in any way possible. Whether it’s through volunteering, spreading the word, or participating in our programs, your support will make a difference.”
You can learn more about Special Souls LLC by following its Instagram page @SpecialSoulsLLC and Facebook page for weekly updates, advertisements, pictures and videos, as well as seasonal promotions.
East Meets West Medicine
Functional Medicine Center of New Jersey Places Focus on Healthy Lifestyle
By kevin CzerWinski
Everyone’s story matters.
They let people know who you are and why you are the way you are. They provide insight into your past as well as a possible pathway to your future.
Dr. Nicole Anderson and Dr. Kelly Blundy understand stories better than most. It’s the stories their patients tell along with the stories of their own lives that have formed the foundation of the Saddle River-based Functional Medicine Center of New Jersey, which opened in November. The pair have known each other for about a decade, each traveling an often troubling and sometimes heartbreaking route, one that led them to the big red building straddling the Saddle River on East Allendale Road.
Even that building has its own unique story [more on that later]. But why wouldn’t it? Its presence and the people that occupy it are a perfect fit, helping to write a new story, one that both physicians are confident will provide hundreds of joyful endings in the years to come.
Their passion for and belief in functional medicine, which focuses on the science behind creating a healthy lifestyle that will help prevent issues rather than simply treating a problem once it arises, is based on their years of research, learning and personal experiences.
“Our relationship is East meets West medicine,” Blundy, 42, said. “We have a love for science and for helping people and this is what makes this the greatest team. We are not here to replace other peoples’ doctors. We just want to provide another perspective on it through another lens. You are not defined by your illness. You can live the life you want to live and feel the way you want to feel. You can do so in a responsible, caring and powerful way and that’s incredibly important to us.”
So important that the pair turned their careers in completely different directions to share their discoveries and provide the answers to questions that they hope will allow their patients to avoid some of the trouble and heartaches they experienced on their respective journeys.
GETTING
Both Anderson, who is board-certified in pediatrics and neonatal critical care, and Blundy, a biologist with a doctorate in chiropractic and natural medicine, each experienced traumatic events with their own children that led to life and career-altering decisions.
Anderson, 54, and her husband Frank Ciminello, who is the section chief of Craniofacial & Pediatric Plastic Surgery at the Hackensack University Medical Center, have two daughters, Sofia, 21, and Maya, 19. The storybook life the family was living, though, took a turn after the couple discovered a tick on Sofia when she was in fourth grade. Though they immediately removed it and treated her, Sofia began experiencing hand tremors, migraines, migratory pains and developed symptoms of asthma [air hunger] by the time she was in fifth grade. She also began suffering from memory issues [brain fog] and anxiety in addition to physical ailments.
Maya, meanwhile, also suffered a bite a year or so after her sister. Weeping lesions began to form on her leg almost immediately, which led to a fiveday stay at Hackensack University Medical Center. The diagnosis was presumptive reaction to a spider bite but then Maya began developing stretch marks, experiencing migratory pain, repetitive sports injuries, allergies and hives.
It wasn’t until Anderson went beyond relying on the often-inaccurate CDC approved Lyme Disease test that she began to get answers, learning that her daughters were indeed suffering from multiple tickborne illnesses.
“Over the next few years following their initial tick bites, Sofia and Maya each acquired over 12 different diagnoses,” Anderson said. “I was at a loss. How could two children who had previously been so healthy and full of energy and had lived such health-conscious lives have collected so many diseases in such a short time frame? The Lyme disease test is not a good test. We ran four tests on Sofia and they came negative each time. It wasn’t until our youngest daughter hit a crisis around the time of COVID that we were forced to try and find answers for ourselves.
“No one was stopping to say what was really going and what the root cause was. How do we identify that? Maya was the one who taught me the importance of that. Sofia taught me something different. Sofia didn’t respond [to treatment] the same way Maya did. Sofia struggled and didn’t get better. It wasn’t until we looked at her genetics and understood that she had a mild mutation in her ability to detoxify which prevented her from getting better. She also had some nutritional deficiencies because she is a vegetarian and she had mycotoxin illness that Maya didn’t.”
Blundy, 42, met Anderson just over a decade ago through her chiropractic work. Peter Wohl, her husband, owns Wohl Chiropractic, and, along with Blundy, is part of the care team at The Spine and Health Center of New Jersey in Montvale. She is a proud science geek who has also worked with the track team at Clemson University and was also appointed by Gov. Phil Murphy to sit on the New Jersey State Board of Chiropractic Examiners.
She met Anderson when the latter was training for a marathon. Anderson came in to seek treatment in preparation for the race and what should have been
a 30-minute session turned into a two-plus hour meeting, one that provided the foundation for the incredible friendship and bond the two share. The two began to share their thoughts about medicine and caring for others, discussions that ultimately led them to The Institute of Functional Medicine [IFM], which was founded in 1991 and is one of the few programs recognized by the American Medical Association for continuing education.
“Nicole’s sessions turned into scientific talk and about how passionate we are about being healthy,” Blundy said. “Then I got pregnant. My daughter Emma’s pregnancy wasn’t a fun pregnancy. I was very grateful for Nicole to be my person who could help me with my challenges. I trust her and I love her and I had a lot of issues and Nicole doing what she did prevented her [Emma] from being in the NICU.”
It wasn’t long after Emma was born that she began exhibiting signs of problems. She was allergic to breast milk, had difficulty crawling and going to the bathroom in addition to not hitting other developmental milestones.
Blundy and Anderson had begun studying at the IFM by that point and had just returned from an educational program out of state when she decided it was time to make a change.
“My husband had taken her to see a top pediatric [gastroenterologist] doctor and the doctor told him that food does nothing and that she should begin seeing a psychiatrist,” Blundy said. “My daughter was only 18 months old at the time. While this was not related to an eating disorder, her healthcare providers recommended a psychiatrist due to the severe pain associated with her bowel movements, suggesting that it could lead to future mental health issues. The idea of recommending psychiatric care for such a young child seemed extreme. I said that’s it. We started implementing changes in diet, air, water and within three weeks 60 to 70 percent of the symptoms were resolved. At that point, finishing the [IFM] course work became a no-brainer.
“Nicole and I spent frequent evenings together working and decided that we needed to create a place to truly care and give people the education and the tools to for this ever-growing, chronic tox world we live in. We wanted a place that all these things under one roof.”
SO, IT BEGINS
The hardships that Anderson and Blundy experienced with their own families are ones they share willingly. It’s also why they want to hear the stories their patients tell. This is not assembly-line medicine to which so many general practitioners have been reduced. The initial visit is a two-day experience in which the patients share, in extensive detail, about their lives, family and health history, going down to the smallest detail.
The extensive training that Anderson and Blundy have received allows them to ask
and answer questions in ways that will provide information that can’t be gathered in a quick-hit checkup at a regular doctor’s office. While a full-body scan is taken, labs are drawn and blood work is more specialized, the most important part of the initial visit is the fact that the doctors are listening.
Through this work Anderson and Blundy can help patients with conditions such as tick-borne illness, autoimmune/chronic diseases, weight management and insulin resistance, gut health and detoxification, mold and mycotoxins, brain health optimization and anti-aging/athletic performance optimization.
Their services include but aren’t limited to:
• Hyperbaric oxygen therapy [HBOT], which is used to treat a variety of chronic health issues including issues that arise from Lyme Disease, mold and mycotoxin illnesses, traumatic brains injuries and post-concussion syndrome.
• Supportive Oligonucleotide Therapy [SOT], which targets and neutralizes specific pathogens such as viruses and bacteria.
• Lymphatic Massage Therapy, which wakes up the body’s lymphatic system through the elimination of toxins and enhancement of overall immune function.
• Neurofeedback Therapy, which employs real-time feedback on brainwave activity to improve brain function non-invasively.
• Peptide Therapy, which may benefit conditions such as autoimmunity, tick-borne illnesses, leaky guy, mast cell activation, weight loss and anti-aging.
Additionally, there is a Salt Room, Infrared Therapy, Reiki and acupuncture. The facility also has more than two dozen employees, including health coaches and physicians from a range of specialties who agree with Anderson and Blundy’s approach.
While functional medicine is not typically covered by insurance, except for certain lab work, there are a range of price points to make care more accessible.
“As I often say, you will invest in your health one way or another,” Blundy said. “Either by paying to prevent illness and live a life full of energy, restful sleep, and reduced symptoms or by paying to manage the disease later, which is often more expensive and less comfortable.
“We want to create a place that can support acute care doctors to save lives. We want to reverse and change the way chronic conditions are currently being handled so that you don’t keep living and fighting sickness but are living in health. Prevention [of a problem] is not taking a test. Prevention is what you do so that when you have the test, it tells you everything is okay.”
OH, THE BIG RED BUILDING
The stories that will be told and the work that will be done by Anderson and Blundy will take place on East Allendale Road in Saddle River at the former site of the Saddle River Hardware Store. The original building was built in the 1840s and for nearly two centuries was a fixture in the town’s historic district. When Anderson and her husband purchased the building, which straddles the Saddle River, they did so with the intent of renovating it, fully appreciating the structure’s history and its meaning to the community.
Repeated flood waters over time, however, had done too much damage and much of the original structure was demolished in 2023. Part of the foundation remained, though, and was raised up to allow the river to continue to flow under the building as it did with the original structure. The bucolic setting in and around the new building is reminiscent of the old building, helping it to retain the spirit and historical flair of the original.
Its construction is just part of another story that Anderson and Blundy can tell, one which their patients will surely enjoy as they get to know these two thoughtful and caring physicians.
The Path To Understanding Diabetes Starts Here
More than 38 million Americans have diabetes yet one in five of them don’t know they have it. Diabetes knows no boundaries as it impacts all genders, ages, ethnicities, races and more. But some groups are disproportionately affected, including those 65 and older, people of color and those facing significant asocioeconomic challenges.
When your body does not process food properly, diabetes can occur. It affects your insulin, which breaks down sugar and converts it into energy. For those diagnosed with diabetes, their body either does not respond to insulin or simply does not produce any. When sugar levels build up in your blood, you are at risk for some medical problems that could be life-threatening.
Some of the symptoms of diabetes include high or low blood sugar, increased thirst and frequent urination, changes in your vision, fatigue, headaches and more. Uncontrolled and undiagnosed diabetes can lead to serious health issues. Diabetes can cause a heart attack or stroke, vision impairment, kidney failure and more. It is the eighth leading cause of death in the United States which is a startling statistic.
There are a few blood tests that can be used to diagnose diabetes. Testing your A1C level is one of the most effective ways to make a diagnosis, but providers may also use a random or fasting blood sugar test or a glucose tolerance test.
If you are diagnosed with diabetes, it can be successfully managed in partnership with your healthcare provider. For any type of diabetes treatment to be successful, lifestyle changes are necessary. Your healthcare team can work with you to identify ways you can improve your diet and incorporate more exercise in your daily life.
For some, oral medication or daily insulin injections may be required. Your blood glucose levels will need to be checked often as part of managing your diabetes. It is also essential to visit your healthcare provider for regular exams to diagnose and treat any complications including kidney or cardiovascular disease as well as nerve damage.
So how do you know if you are at risk for diabetes? If you have high blood pressure or cholesterol, if you are overweight, 45 or older or have a family history of diabetes your risk is elevated. Certain racial and ethnic groups have a higher risk, including those who are Black, Hispanic or Native American.
In the U.S., nearly 98 million adults have prediabetes and more than eight out of 10 do not know they have it. When blood sugar levels are elevated but fall short of a Type 2 diabetes diagnosis, that is considered prediabetes. Prediabetes can lead to heart disease, stroke, and type 2 diabetes, but the good news is that it can often be reversed.
Reversing prediabetes can be done through lifestyle changes that are managed with the help of your healthcare provider. Weight loss is one of the best ways to improve your overall health and reduce your risk for developing diabetes. It is recommended that losing five to seven percent of your weight can significantly reduce your health risks.
Dietary changes are an essential part of reversing prediabetes. Eating more vegetables that are high in fiber and more complex carbohydrates can help. Vegetables like spinach, green beans, asparagus, broccoli, carrots, and cabbage are recommended. Some additional complex carbohydrates for those with prediabetes include whole grains, beans and lentils.
Exercise is essential to overall health and contributes to controlling or reversing diabetes and prediabetes. Moderate intensity workouts, including walking, cycling or swimming, are recommended at least three times a week. Always consult a healthcare professional before beginning any new exercise routine.
Adults should try to get an average of eight hours of sleep a night and no less than seven hours for optimal health. Reducing your alcohol intake and quitting smoking are proven to help in reversing prediabetes. Healthcare providers also encourage you to manage your stress, as it can negatively impact your health.
A simple blood test can determine if you have prediabetes or diabetes. The experienced team at Bergen New Bridge Medical Center can help you manage your diabetes and provide the treatment and support you need for improved health and wellness. Call (201) 225-7130 or visit newbridgehealth.org/diabetes for more information.
The ABCs of EI
By dr. Jen altMan
My daughter’s first word was “hi.” When asked as a little girl what made her special, her response was “my kindness.”
Starting from a young age, she ordered for herself at restaurants. She befriended peers who were lonely or left out. In school, whenever friend drama arose, she confronted conflicts head-on, attempting to resolve issues through conversation and compromise. She has always been self-possessed, friendly, curious and confident.
That little girl started college this fall at a university over eight hours away. As much as I knew I would miss her, I wasn’t worried about her. Don’t get me wrong – of course there were the usual concerns: Will she get along with her roommate? Will she wake up on her own for early classes? Will she change her sheets? But when I think about her as a whole person in the world, I have so much faith in her ability to thrive. The reason for that is not her impressive GPA, her talent or her many accomplishments and awards. What makes me so confident about her capacity to succeed is her emotional intelligence.
Emotional intelligence (EI) is defined as the ability to identify, assess and control one’s own emotions and impact the emotions of others. It is made up of five distinct areas: self-awareness, self-regulation, empathy, motivation and social skills. While some people are just born with the ability to read a room, communicate well and exercise diplomacy, these are skills that can be practiced and developed. And while some industries still call them “soft skills,” they are no less important to one’s ability to function in the world than a keen intellectual prowess.
So, what do emotionally intelligent people do that others don’t? People with EI recognize emotions and are interested in how they react to different situations. They have the capacity to pause before responding, rather than let their own impulsive feelings take control. Emotionally intelligent people are curious, approaching with interest and wonder rather than
fear and trepidation. They see the world as full of opportunities and challenges rather than danger and roadblocks. EI provides the mental flexibility required to shift perspective and creatively solve problems. It helps a person see beyond details and stay true to the bigger picture.
Emotionally intelligent people are empathic. They show genuine interest in what others are feeling and how it affects them, not just to ease suffering but to support success. This is what makes a good leader, whether on a stage, an athletic field, at the front of a classroom, or in a corporate setting. Speaking from personal experience (and as I’m sure many can relate), when someone takes an interest in your wellbeing and understands you, you simply are better. As a consequence of feeling seen, you develop trust in yourself and feel inclined to pay it forward.
The most outward-facing skill that emotionally intelligent people have are strong social skills. The building blocks are taught in kindergarten. Children learn how to sit in circles, raise their hands, put their things away and recognize they are a part of something larger than themselves. They are taught the importance of sharing, taking turns, listening and respecting differences. Social skills provide the building blocks to successful adult social skills. Making eye contact, asking good questions, learning how to pivot (and be gracious) when a situation doesn’t go the way you plan, the art of negotiation and compromise - these are all skills that continue to play out across every single work and personal landscape in our adult lives.
As the school year progresses and we find ourselves worrying about the metrics of performance, let’s not lose sight of the equally important aspects that lead to success: emotional literacy, self-regulation and motivation. My daughter has developed her innate emotional intelligence. She left home knowing she is capable of tackling the challenges that will come her way, approaching them with curiosity and excitement for what’s to come.
Continued on page 24
How do we build emotional intelligence?
· Develop a feelings vocabulary. Self-awareness is easier when you can identify your emotions. Helping children recognize and name feelings, understand what they feel like in their bodies, and how other people experience them is a good start. The Disney movie Inside Out provides a charming, humorous and accurate model of what feelings are and how they affect everything we do.
· Practice the pause. Learning how to slow down with intention is a key component to developing self-control. You can teach your children (and yourself) to count to 5 or take a few deep breaths before responding when emotions are activated. Understanding that being thoughtful is more important than being fast or even right can prevent impulsive mistakes.
· Know your big picture. It is so easy to lose sight of our purpose when we are just trying to get through the day. Developing emotional intelligence involves reminding ourselves of our goals and values, of why we are doing what we do, and what is most important. The “why” provides needed direction and motivation, especially when morale is low.
· Enhance empathy. Create a deeper understanding and curiosity for other people’s experience. This can be through reading (fiction or nonfiction), volunteer work or simply making a new friend and asking questions. When we develop respect and understanding for the welfare of others, we create good will and enhance our relationships.
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.
How To Start Therapy
Tips On Initiating and Beginning The Psychotherapy Process
By staCey gliCk-novaCk, lCsW, lCadC, aCsW
Trying to understand and manage the mental health care system can be challenging and exhausting during a time when one already is struggling with their own personal issues. This article will clarify the initiation and beginning of psychotherapy treatment for you to make better informed decisions regarding your own healthcare.
What is psychotherapy?
Psychotherapy is a psychological treatment for people struggling with emotional and/or adjustment issues. It is a process that varies in length according to the needs of the individual and involves talking with a trained psychotherapist. People attend therapy to explore issues that impact their mental health, develop goals and learn coping strategies to get their lives back on track. Therapists work with clients
to understand their thoughts, feelings and behaviors and clinically plan accordingly to achieve desired outcomes. Psychotherapy is confidential, with exceptions, and can be provided to individuals, couples, groups and families.
Who can be helped by psychotherapy?
In order to improve quality of life, people tend to be proactive in their physical health. Your state of mind should not be any different. Consider this:
If you injured your leg, you would work with a physical therapist to help the healing process.
If you had a brain trauma, you would work with a speech therapist to re-learn language skills.
If you suffered a heart attack, you would seek a nutritionist to recommend a healthier diet.
If you are hurting on the inside, or unintentionally hurting the ones you love with your words or actions because of anxiety or depression, would you meet with a psychotherapist in to understand yourself better and make positive changes in your life?
For most people psychotherapy can be helpful. Ask yourself the following questions:
Are you flooded with emotions such as depression, anxiety and anger?
Do you have difficulty expressing these confusing and uncomfortable feelings?
Are you overwhelmed by your responsibilities or lack of motivation?
Do you suffer from problems in your relationships at home, school or work?
Are you having difficulty adjusting to a life transition?
If you answered yes to any of these questions, you may consider talking with a psychotherapist. Many people choose to begin therapy to resolve emotional problems and achieve a healthier sense of wellbeing.
How do I find a psychotherapist?
Psychotherapist is a general term used for any provider who provides psychotherapy. If you have health insurance, call the membership telephone number or search on the insurance company website for providers under different categories, such as a licensed clinical social worker (LCSW) or psychologist (PhD). Psychiatrists (MD) tend to only prescribe medication and do not generally provide psychotherapy session services. Obtain a provider from a pediatrician, general practitioner or another medical care professional. Ask a trustworthy friend, family member and/or school social worker. Keep in mind, it is just as important to ask people who they do not recommend. If searching on the internet, be aware of inaccurate information. Many sites are not started or maintained by the provider themselves. Make sure you view the official website of the therapist or a reputable provider directory site.
What should I look for in a psychotherapist?
Once you have a preliminary list, you can narrow down the providers by what is important to you. Do you want telehealth services? Telehealth is the practice of delivering clinical health care services using interactive audio and visual electronic devices (such as a cell phone, tablet or computer) where the therapist and client are not in the same physical location. Potential benefits with telehealth include increased accessibility to, convenience of care, time efficiency and limits medical exposures. Do you want the location of an office to be convenient to your home, work or school? Are flexible times available? Do you feel more comfortable with a female or male therapist?
Are the fees reasonable?
When calling for an appointment, it is important to confirm that the provider is in-network, if you are using that benefit. If contacting a small practice, you have a greater opportunity to speak to the therapist prior to making an appointment. Ask about the therapist’s experience, education, credentials and professional affiliations. Inquire if the therapist believes your problems are in his/her scope of practice. Ask what percentage of their clients are struggling with your issue and are in your age range. Ask if the practice is part-time or full-time.
Continued on page 28
In the initial session, you will have an opportunity to see if you feel comfortable with the therapist. Is he/she easy to talk to? Do you believe he/she has a good understanding of your problems? If the relationship does not feel to be a good fit, you can make an appointment with a different therapist.
What does confidentiality mean in a therapeutic relationship?
All the information disclosed within sessions and the written records pertaining to those sessions are confidential and may not be revealed to anyone without your written permission, except where disclosure is required by state law. Some of the circumstances where disclosure is required by New Jersey law are a reasonable suspicion of abuse or neglect towards a child or vulnerable adult; a client is gravely disabled or presents a danger to self, to others or to property. Disclosure may be required due to legal proceedings. If a client places his/her mental status at issue in litigation initiated by the client, the defendant may have the right to obtain psychotherapy records and/or testimony by the therapist. In couples therapy, confidentiality does not apply between the couple. In the case of a minor 14 years and older, a therapist is not legally permitted to release information relating to the minor’s sexually transmitted disease, termination of pregnancy or substance abuse without the minor’s consent.
What should I expect during the first session?
The therapist will conduct an assessment by gathering past and present information. After the evaluation, the therapist will discuss with you his/her working understanding of your problems and provide recommendations. Recommendations may include which level of care, type of treatment and theoretical approaches will be most beneficial for you. Additional referrals may be suggested, such as scheduling an appointment with a primary care physician, nutritionist and/or psychiatrist. Names for self-help groups and community resources may be identified.
What does ‘level of care’ mean?
There are several different levels of psychiatric care. The lowest level of care is Outpatient (OP). The client is able to utilize a therapeutic relationship and maintain healthy functioning between scheduled
outpatient appointments. This usually consists of a 50-minute individual session one time a week.
The level of care above this is an Intensive Outpatient Program (IOP). The client requires a more intensive treatment program than can be provided in a traditional outpatient setting. This usually consists of group treatment, generally 3 hours a day, sometimes several times a week depending upon the status of the client. These programs schedule treatment after work/school hours for the client to continue with his/her daily routine.
The level higher is called a Partial Hospital Program (PHP). Like an IOP, this program allows the client to benefit from an interdisciplinary treatment approach in a group setting. However, this client is not appropriate to continue his/her usual day activity. The client tends to have not made sufficient clinical gains and/or shown deterioration within a lower level of care.
Lastly, the highest level of care is inpatient psychiatric hospitalization. The client is assessed as needing daily monitoring and ongoing multidisciplinary therapeutic interventions. This client exhibits severe psychiatric symptoms (such as a harm to self and/or others) which cause significant social, educational and/or occupational impairment.
What should I expect from the second session?
Your therapist will develop a treatment plan with you to include short-term and long-term objectives. Besides clarifying your expectations, this plan serves as a baseline for monitoring improvement, maintaining focus, and verifying medical necessity for treatment to secure reimbursement from an insurance company or Employee Assistance Program (EAP).
What about the proceeding sessions?
Your therapeutic relationship will move toward achievement of desired goals. The therapist will challenge some of your assumptions and/or perceptions and propose different ways of looking at, thinking about or handling situations which cause you unwanted emotions and/or behaviors. During treatment, the therapist is likely to draw on various psychological approaches according to your issues.
How long will my treatment take?
The length of therapy varies depending on your problems and issues. When you learn to manage your challenges and achieve your goals, therapy is concluded. For this reason, therapy may be short term. You may uncover additional objectives to grow and desire to continue with therapy. For this reason, therapy may be longer. During treatment, you may need a higher level of care or a different type of psychotherapy and be recommended for alternative treatment. Most likely, you and the therapist will agree that you reached your desired outcomes, and a date will be set to conclude therapy.
How do I pay for treatment?
The most common method of payment is from your medical health insurance. Your employer may offer an additional benefit called an Employee Assistance Program (EAP). You would receive free sessions to be used for recommendations, referrals and/or for brief interventions. Private pay is an option in which a fee is pre-determined by the therapist.
How do I determine benefits from my insurance company?
Benefits can be found online for most major health insurance companies, but navigating the sites tends to be confusing and time consuming. Call member services phone number on the back of your current insurance card. Listen for prompts for “coverage and benefits.” Ask the representative for behavioral health benefits for outpatient office visits and/or telehealth sessions. Find out if there is a deductible. If so, how different is it for an in-network or out-ofnetwork provider? (The in-network deductible will be significantly cheaper.) If so, has the deductible been met? If not, how much is remaining? And what date does the deductible restart again?
If there is no deductible or the deductible has been met, ask how much the copay is. Sometimes a therapist is considered a specialist and sometimes not, depending upon your policy. If there is no copay, ask if there is a percentage portion per session that you are responsible for. This is called co-insurance. This percentage will be significantly cheaper if the therapist is in-network. At the end of the call, request a reference number and the name of the representative for your records.
If the provider is in-network, he/she will submit the claims for you. If the provider is out-of-network, you will send the claims to the insurance company. Once claims have been processed, you will be informed, by mail or online, of the “official” rate in the Explanation of Benefits (EOB). Be aware when you renew your insurance policy, the insurance identification number on the card may remain the same but your benefits may change.
How do I know if I have an EAP benefit?
Ask your human resource department or check your employee handbook. The EAP representative will determine if you meet the requirements and how many sessions are allotted to you for a specific time period. He/she will provide you with an authorized therapist and an authorization number which will be used in submitting claims to the EAP company. You will not be responsible for any payment or to submit any claims. It is emotionally and financially advantageous for continuation of care to use a therapist who is an approved EAP provider and on your insurance provider list, in case you choose to continue in treatment after the EAP sessions are used.
Stacey Glick-Novack, LCSW, LCADC, ACSW is a psychotherapist in private practice for New Jersey and New York. She is professionally accredited by the Academy of Certified Social Workers and a long-standing member of the National Association of Social Workers. Her practice is located at 297 Kinderkamack Road in Oradell.
BERGEN NEW BRIDGE MEDICAL CENTER
The Foundation at BNBMC held their annual golf outing at Hackensack Golf Club. For more information, visit www.newbridgehealth.org.
Roxanne Evans, Debbie Visconi
Lou Weiss, Steve Shallop, Tom Shine
Gian Varbaro, Efia James, Dariana Eletto, John Novak
Tom Eastwick, Rich Calloc, Debbie Visconi, Dennis Mikula
Joe Cupoli, Kat Flanders Rose Mary Klie, Donnalee Corrieri
Robert Brown, Connie Salimbeno
Sandra Robinson, Bonnie Mizdol, Ron Zapotosky, Pamela Miller
Pete Caminiti Jr., Lou Weiss, Debbie Visconi, Dr. Marc Polimeni
John Cosgrove, Aleta Frezzell, Kenneth Martin
Debbie Visconi, Jim Tedesco
Sherry Gold, Maria Lachapel, Katie Richardson
Bergen New Bridge Medical Center Foundation Board
Jimmy Teehan, Todd Colaianni, Peter Caminiti, Rob Guidetti, Nick Laganella, Tommy Constantine
Bergen New Bridge Medical Center Board of Trustees
Donnalee Corrieri, Dr. Karine Airapetian, Debbie Visconi, Dr. Anna Harutyunyan, Dr. Reddy Srikanth
Social THE VALLEY HEALTH AUXILIARY LUNCHEON
The Valley Hospital Auxiliary held their Annual Meeting and Luncheon at the Indian Trail Club. For more information, visit www.valleyhealth.com.
David Bohan, Sandy Carapezza, Carol Gillespie, Elaine Heimberger
Diane Rebak, Judy Elsinger, Gayle Fagan
Lisa Beslity, Peggy Becher
Susan Morin, Jeanmarie Mulholland
Geisa
‘Keep It Real’
To Find Happiness and Optimal Health
By staCie rose
As life becomes increasingly more complicated, the world seems to spin faster, and the unrelenting information flying at us at lightspeed leaves us way over capacity. We ultimately have two choices. We can give in and fall prey to the perniciousness, pressure, hype and
unregulated industry in our world, or we can decide what matters most, simplify our lives and keep it as real as possible. Getting down to what matters most and being more intentional could save you from a life of regret and help you cultivate more joy and better health.
FOOD FOR THOUGHT
Let’s start with the basics. Food is nourishment and sustenance, but it can also be a source of great pleasure and help foster conversation, connection and community. Food is medicine, according to Hippocrates, and he was a pretty smart guy. So, why are so many of us hooked on overly processed foods and ingredients we cannot pronounce? When did cuisine become so convoluted? It’s incredible how the culinary world has exploded with a cacophony of cooking shows and endless new restaurants from coast to coast. Real people can become celebrity chefs, and food is finally fun and glamorous, and anyone’s game. But are we missing the mark, losing the plot, overlooking the ingredients, and true opportunities to nourish ourselves and our loved ones?
What goes into food is very much what we get out of it. It doesn’t mean we must do away with take-out, vowing to spend all our precious time meal-prepping and cooking our lives away. It’s perfectly okay to indulge occasionally and frequent our favorite dining spots with our favorite people. But it’s essential to our health to keep it seasonal, simple, and uncomplicated whenever possible. Try to taste foods as they are, rather than muddling the essence with chemicals, dyes, fake sugars, fillers and the frivolity of over-flavoring. Start with fresh, wholesome ingredients. Eat mindfully. Read labels. Ask questions. Be an educated consumer. Don’t put products in your body that you cannot properly digest. Notice how certain foods make you feel. Try utilizing the 80-20 Rule. Eat nourishing, healthy (organic when possible) food 80 percent of the time then 20 percent of the time you can relax a little. Think about moderation and intuition. Work plantbased foods and healthy protein into your diet. Hydrate yourself, eat slowly and take care in the preparation of your food. Move your body for better digestion. These are all simple things. It’s the mindset that matters. Pay closer attention to the things that make their way into the food you eat; simplify, and you will notice a difference in how you feel physically and spiritually.
FRIENDLY ADVICE
Making better dietary choices can be an excellent opportunity to get together with a friend for a healthy meal, and friends nurture our souls. A good one is true blue and sticks with you like glue. It’s a simple con-
cept. But somewhere along the line, people began to form cliques and became caddy and judgy, callous and superficial. For some, it’s about money and status, politics and clothes and anything one can drum up to complicate the basic principles of friendship.
Studies show that having true friends can be good for longevity. You don’t even need many – just a few keepers. Simply being a friend to others can also be a mood booster and remind us of our humanity. It helps us feel less isolated, connecting us to others and the universe.
It doesn’t have to be complicated. Listen. Be present. Be you. Allow others to be themselves. Hold space. Offer your time, perspective, a hand, a ride, a laugh, support, and cookie. It can be that easy. It can be challenging, too. But it doesn’t have to be.
Sometimes, friendship will knock you down and tear out your heart. But even this kind of misfortune is simple. It’s clear and informative. Any person who neglects, betrays, decimates or takes you for granted should be put in the “undeserving” category, boxed up and sent away with no return address. Life is full of good people and potential friends. The authentically good ones will deeply appreciate your wonderful essence and stand by you.
LOVE IS THE ANSWER
Love. It’s one solitary notion with a bazillion nuances. And the very thought of it can seem impossibly complex, possessing the ability to bewitch us, boggle our minds and break our hearts -sometimes simultaneously. But what if we simplified love? What if we focused on showering others with that magic potion and started noticing the quantity and quality of our love for others? What if we gave freely, generously and more often? It’s a simple plan and a powerful step towards improving our lives and ability to sleep more soundly, breathe easier, tamp down our daily anxieties and revel in more joy.
JUST BE YOURSELF ALREADY
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.
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.
Have you ever noticed that the most magnetic people are the ones who waste little time worrying about the opinions of others? They are authentically true to themselves and unapologetically real. They are too well-adjusted to judge others. They live their lives by their own rules. This freedom is possible for anyone who chooses authenticity. When you read the books you enjoy and listen to the music that makes you happy, spend time with people who lift you up and help you feel at ease, and when you dance to the beat of your own drum you are simply living your best life. There is peace and calm clarity in this headspace. It’s a mindset, a perspective and a way of framing things. Our stress is often tethered to inauthenticity and exhaustive over-analysis of things. The phrase “just be” has been popularized for good reason. It seems like the hardest thing to do. But it is the easiest once we wrap our hearts and minds around the concept.
“Establishing the rooftop beehives is in line with
EASY DOES IT
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.
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.”
Taking a simple, straightforward, less-is-more approach to life can be transformative. Clean the clutter in your mind, home, and heart – one step at a time. Come to know yourself and your worth and get clearer on the people, places and things that matter most. Those who feel like home to you are pure gold. You deserve that wealth. Building a healthy, sustainable lifestyle doesn’t have to be complicated. Create a blueprint. Write down the things that matter most and focus your most energetic attention on those things. Kicking toxic foods and unhealthy relationships to the curb, embracing your individuality and leading with love are all achievable things. You don’t need special training. You just need to prioritize your well-being and believe in yourself. Ready? Let us begin.
“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.”
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
Social FRIENDS OF HACKENSACK UNIVERSITY MEDICAL CENTER
FRIENDS of HUMC held their annual Summer Conference and Luncheon at the Ridgewood Country Club. For more information, visit www.hackensackmeridianhealth.org.
Michael, Angela and Robert Viggiano
Randy and Carolyn Botz
Betsy Avella, Carol Williams, Nancy Nardelli
Matthew and Erin Schroeder
Zara and Sara Nasab Erin Pruitt, Jennifer Celiberti, Ellen McNamara
Grayson Reitz, Carolyn Reitz, Debra Korner, Dr. Paul Korner
Debra Fabbio, Rosita Grijalva, Beth Kabous
Maureen McLaughlin, Dr. Lisa Tank
Loreen Lesso, Jeannie Harris
Dr. Dante Implicito, Dr. Dan Seigerman, Jason Kreitner, Mark Sparta, Dr. Mary Nakhla, Dr. Lisa Tank, Dr. Joe Underwood
Richard Knupp, Jana Thorson, Peggy Schunk, Nancy Kennedy
Cortney DeLotto, Jason Kreitner
Jennifer Boucher, Laurent Lafontant
Peggy Schunk, Jaa Thorson
Salma Goldstein, Ryna Lubow
Finding Health In The Shorter, Darker Days of Winter
By Audrey Zona
Somehow, we’ve blinked and the cool weather months are upon us again. We’ve packed away our sandals and short sleeves and are reveling in our cozy sweaters and fuzzy blankets. If you’re feeling reflective these days – like you want to slow down, get quiet and just rest, that might be because, according to Chinese medicine, that’s exactly what your body should be doing right now. Winter is associated with the functions of the kidney and the bladder; organs that expel waste and toxins from our body, clean our blood and regulate levels of vitamins and minerals in our body. When these organs are functioning properly, they help regulate stress, promote better sleep, support brain health and stabilize and strengthen bones; all functions that are even more important during the winter cold and flu months.
So, how do we help our kidneys and bladder to help us? Well, you won’t be surprised to hear that, as with everything else, what you eat directly affects how you feel. In the winter, you want to lean into warm foods. Eating raw food, salads or anything else uncooked should be saved for the warmer months. In the winter, think stews and soups filled with veggies and mushrooms, roasted nuts, brown grains (quinoa, millet, rye, barley, amaranth), steamed greens, bone broth to support your gut microbiome (and so you can sneak in some extra protein!) and teas. Make yourself a tincture of warm water, apple cider vinegar, lemon and just a pinch of Stevia as both an anti-inflammatory and a boost to the immune system. Look for recipes that include warming spices like garlic, ginger, cardamom and cinnamon. Pro tip: add one or more of those last three spices to the tincture above for extra yummy flavor.
Then, move your body. Movement and exercise do more than get your heart rate up. Even moderate amounts of exercise help increase white blood cell circulation so your early warning system against sickness can detect illness faster and then prevent illness more effectively. We all know that daily movement helps manage chronic stress and counter inflammation by promoting the release of endorphins and the decrease of cortisol, but it also helps flush bacteria from our lungs and airways, and releases cytokines, proteins that help direct the fight against infections. A big bonus for those of us who are definitely young
at heart and want to look like it, is that movement also helps boost circulation and speeds cell turnover. But, in deference to our need to take it a little slower in the winter, even a short walk outside or a few minutes on a rebounder will make a big difference. Do what you can because, like I always say, it’s better to do all or something, rather than all or nothing!
Now is also a great time to give yourself the gift of a little more time in your morning routine by adding in a few self-care routines that will reap huge benefits. The first, and it will only take you a few minutes, is dry brushing. Dry brushing helps stimulate your lymphatic system and promote lymphatic drainage which helps improve your circulation. Dry brushing also exfoliates, boosts your energy and increases blood flow, all of which add warmth to your body during these chillier months. Second, get yourself to a sauna. There are tons available online that range from a sauna blanket to a pop-up portable sauna, to a more permanent structure that looks like a closet. Saunas can help with cardiovascular, skin and respiratory health, pain and stress relief and can help boost your metabolism. Plus, who doesn’t like a
little down time in a sauna to make themselves feel like they’re having a spa day right in the middle of their work day?
Your ideal routine could look like this: 1. Drybrush; 2. Hop on the rebounder for a quick warm up; 3. Use a foam roller for all your aches and pains, and to increase your circulation; 4. Complete the rest of your workout; 5. Hit the sauna for an incredibly efficient detox; and 6. Head in for a well-deserved shower (if you’re feeling very adventurous, hop in before the water warms up for a quick cold plunge). Then enjoy the rest of your day knowing you gave yourself the kind of care you need and deserve.
Sometimes it’s hard to see the joy in the shorter, darker days of winter. But the bright side is that we can really appreciate the sunlight we do have, then snuggle down with a cozy blanket inside and give our bodies the time to replenish and recharge so they’re ready to get active once the weather gets warm again. Sending you warm wishes for a contemplative winter season.
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HOLY NAME GOLF CLASSIC
The Holy Name Foundation held their annual golf classic at Hackensack Golf Club. For more information, visit www.holyname.org.
Abel Fernandez, Trevor Marcotte, Erik Uebelein
Mike Vigneron, Jimmy McNamara
Karen Vicari, Kris and AJ Vigneron
Peggy Gadaleta, Cathy Vigneron
OJ Anderson, Stephen Baker
William Buteau, Cooper Richards, Adam Bottorff
Jim Kourgelis, Michael Maron
Bill Huber, Leon Temiz, Michael Testa
Joe Lane, Dom Santoro, Stephen Salemme, Stephen Addesso
Ted and Barbara Carnevale, Michael Maron, Jim Dowling
Cedar Wang, Dr. Vasantha Kondamudi, Cynthia Ziegler
Rusty Fricke, Paul Ferriero, Bob Brightly
Dr. Dennis Pfisterer, Michael Maron
Tracy Weiss, Michael Maron, Sam Fishman, Arielle Greenbaum
Saposh
Bill O’Connor, Joseph Van Bever, Len Lucanie, David Van Bever
Cathy Davey, OJ Anderson, Lisa Futterman
Support Your Immune System in Five Simple Ways
Catching a cold or getting the flu can happen any time of year, but the height of cold and flu season requires extra precaution. Flu activity often increases in the fall and peaks between December and January, according to the Centers for Disease Control and Prevention.
Staying completely healthy throughout cold and flu season can’t be guaranteed, but, along with following guidance from your health care provider, dietary and lifestyle changes can help optimize your immune system and well-being.
Eat Healthfully
Eating a healthy diet is essential for optimizing your immune system. Many experts recommend consuming whole foods and plant foods like fruits, vegetables, nuts, seeds and legumes as well as whole grains. These foods contain beneficial plant compounds linked to health benefits in humans. Consider one prime example, fresh grapes, and how they may support immune health.
• At the most basic level, healthy cells are the foundation of good health. Natural grape compounds, including antioxidants and other polyphenols, help protect the health and function of the body’s cells.
• Studies suggest some grape compounds – resveratrol and certain flavonoids – may positively influence immune function.
• Additional studies show adding heart-healthy grapes to your daily diet can help support brain, colon and skin health. Maintaining healthy bodily systems is essential to defending against illnesses.
• Grapes are a good source of Vitamin K, which may help support lung health.
An easy way to incorporate healthy foods into your diet is with simple recipes like this Immune-Boosting Green Grape Smoothie that contains additional nutritious ingredients that support immune health like spinach, walnuts and Greek yogurt.
Stay Hydrated
Drinking plenty of water is important for staying hydrated, which helps your immune system by keeping the body’s defenses functioning properly. In addition to water, you can increase hydration by eating foods with high water content like Grapes from California, which contain about 82 percent water.
Exercise Regularly
Getting your blood pumping with a little exercise can help improve immune response and reduce inflammation, according to a scientific review from the “Journal of Sport and Health Science.” Look toward aerobic activities like moderate-intensity walking, jogging and biking to increase the heart rate and encourage circulation of immune cells.
Practice Good Hygiene
You can protect yourself and others at the same time by taking preventive measures, like practicing good hygiene, to avoid spreading germs. At the most basic level, limit contact with others who are sick, cover your nose and mouth with a tissue while coughing or sneezing and wash your hands using soap and water.
Manage Stress
Stress can have a negative impact on many aspects of your health and wellness, including limiting your body’s ability to fight off infection. You can lower stress by practicing deep breathing or meditation and developing good habits like eating right, exercising and getting enough sleep. For late night snacking urges, choose foods such as grapes that are a natural source of melatonin, a compound which helps regulate sleep cycles. Talking with someone you trust, whether it’s a friend, family member or mental health professional, can help relieve stress as well.
Immune-Boosting Green Grape Smoothie
Prep time: 5 minutes
Servings: 1
1 cup green Grapes from California, chilled 2 1/2 ounces baby spinach
In blender, blend grapes, spinach, yogurt, orange juice, ginger and walnuts until smooth, scraping down sides as needed.
Nutritional information per serving: 280 calories; 12 g protein; 46 g carbohydrates; 7 g fat (23% calories from fat); 1.5 g saturated fat (5% calories from saturated fat); 10 mg cholesterol; 110 mg sodium; 4 g fiber.
FIBER…THE HOLY GRAIL?
By sheila M. ClanCy Ms, Ches
Fiber gets a bad rap. Tell someone it’s a good idea to increase his fiber intake and he’ll probably make a face or roll his eyes. Some people equate fiber with boring, tasteless or weird food. Others think it’s something your doctor might tell you to eat. Well, during the last 25 years scientists have been had several breakthroughs studying the human digestive system, the bacteria in it and all the problems that can be caused “bad bugs.” And one of the heroes of a healthy gut is, you guessed it, fiber.
Inside our human digestive tract (from your mouth to your anus) is a world of microorganisms including bacteria, yeasts, parasites, viruses and archaea. This world is called the gut microbiota, or your gut microbiome. These microorganisms all have roles in keeping the environment inside your body in balance. We have approximately 39 trillion microorganisms in our microbiome and most of them are bacteria.
Much like a thriving rain forest, the microbiome is healthiest with a lot of diversity. Most of us house between 300 and 1000 species of bacteria; when we have this variety our system is healthy and strong. These different bacteria help us to break down the food we have eaten and to extract the nutrients we need. The most important information we have gathered from these discoveries is that we actually feed the microbes in our body and they don’t all eat the same food. Each food you eat will feed one type of microbe while another type goes hungry. So based on our diets, all of us have our own unique microbiome. It’s important to note that unhealthy processed foods feed the bad bacteria and that creates compounds that cause inflammation in our body. When we don’t have a thriving diverse world of bacteria working together in our gut and we start to experience negative symptoms we call this dysbiosis.
Dysbiosis can cause intestinal symptoms, such as abdominal pain, bloating, food sensitivities, diarrhea, constipation, indigestion, heartburn and belching. It can also cause symptoms that are not related to the intestines, such as fatigue, sinus congestion, skin breakouts, weight gain, joint pains and more. Dysbiosis can be caused by eating
a poor diet which could include a lot of sugar, salt, artificial sweeteners and processed foods. So, what can come to the rescue to help us to restore balance in the gut? You guessed it – the holy grail-fiber!
Fiber is found in the cell walls of plants. In the big scheme of things, fiber is a carbohydrate. There are two forms of dietary fiber (soluble and insoluble) and most plants contain a mix of both. When you eat it, it can remain undigested all the way through your digestive system until it reaches the colon. There it is broken down into short chain fatty acids which help your body to prevent the growth of bad bacteria.
Besides its important role in the microbiome, fiber helps us in other ways. It can help promote regular bowel movements. It can help you to feel full longer which can keep you from overeating. Fiber can help to lower high blood pressure and balance cholesterol levels. It can help to prevent blood sugar spikes because when you eat it, it slows down the rate at which glucose is absorbed into the bloodstream. Getting enough fiber in your diet can also reduce your risk of Type 2 diabetes, heart disease and colorectal cancer.
According to the National Academy of Medicine our daily fiber intake should be the following: women 50 years of age and younger, 25 grams; women 51 and older, 21 grams; men 50 years of age and younger, 38 grams; and men 51 and older, 30 grams.
Fiber can easily be a part of every meal as it can be found in all fruits and vegetables. It is better to get fiber in a whole natural fruit as opposed to a fruit juice. Salads can be a meal or a side, soups full of vegetables are great and adding veggies to sandwiches, casseroles or stews can easily increase your fiber content for the day. Veggies and fruits can be fun snacks, and with a little more attention to your meal preparation they can be a great addition to your meals. Besides getting more fiber you’ll be getting lots more vitamins and minerals to help your body to feel healthy and energized.
Yay fiber!
Understanding Green Powders A Supplement, Not a Substitute
By iryna shCherBakov
While green powders may provide a nutritional boost, with a little creativity, we can achieve most of these benefits through real food, which can lead to a more satisfying, balanced and often cost-effective approach to wellness. So why choose a processed powder when whole foods can nourish us?
What Are Green Powders?
Green powders are dietary supplements that aim to deliver concentrated nutrients from a mix of greens and other plants. They typically contain ingredients like dehydrated spinach, kale, wheatgrass, spirulina, chlorella and alfalfa, with occasional add-ins like fruits, digestive enzymes, probiotics and adaptogenic herbs like ashwagandha.
Green powders are made by harvesting, dehydrating or freeze-drying and grinding ingredients into a fine powder. This powder can then be added to water, smoothies or taken in capsule form. The idea is that a convenient “scoop” will help cover gaps in our diet.
The
Nutritional Gap: Whole Foods vs. Green Powders
While green powders can provide fiber and other nutrients, it’s essential to recognize their limitations. They should not replace the wide variety of nutrients from whole foods, and here’s why:
• Nutrient Loss: The dehydration process can lead to a loss of some fiber and heat-sensitive vitamins.
• Bioavailability: Nutrients in supplement form may not be as easily absorbed by our bodies compared to nutrients from whole foods.
• Fiber Content: For context, daily fiber requirements are around 25-38 grams, so a single powder scoop falls short of meeting the full requirement.
Unique Ingredients in Green Powders
Green powders often include unusual ingredients like spirulina and chlorella, which are not everyday foods for most of us. These ingredients can offer a nutrient boost but should be seen as a supplement, not a substitute, for more accessible greens.
The Digestive Process: More Than Nutrients
Eating involves more than nutrient intake; it activates a series of physiological processes. Our bodies start to prepare for digestion as we smell, see, and chew our food, engaging enzymes and the entire digestive system. When we consume green powders, we skip over this natural sequence, missing out on some digestive benefits.
Hydration Matters
Green powders contain dehydrated fiber, which needs ample water to be effective. Without proper hydration, this fiber can cause digestive discomfort. For example, psyllium husk, a common ingredient, is highly absorbent and can lead to digestive issues if not taken with enough water. It’s best to consult a physician or health coach before adding supplements like these to your daily routine.
Processed Food in Disguise
Despite high-quality ingredients and impressive marketing claims, green powders remain processed foods. The dehydration and grinding processes leave them lacking the nutrient-rich profile of fresh, whole foods.
Like other processed foods, many commercial green powders include fillers, additives or bulking agents to improve texture, extend shelf life or enhance flavor, though these often add minimal nutritional value. Common fillers include rice flour, maltodextrin and non-organic fiber sources. Additionally, green powders often contain sweeteners or artificial flavors, which can compromise the product’s intended health benefits.
The guiding principle is to aim for the most natural form of food, as whole fruits and vegetables offer not only fiber but also a wealth of micronutrients and plant compounds that work in synergy.
Tricky Labeling
When it comes to green powders and supplements, the label may not always reflect the product’s actual contents. The supplement industry is not as tightly regulated as food or pharmaceuticals, meaning manufacturers aren’t required to verify accuracy or safety before their products reach consumers. This lack of oversight can lead to discrepancies between the nutrient amounts listed and the actual content in the powder or pill.
For instance, some green powders contain “proprietary blends” that combine ingredients without specifying the exact quantity of each, making it difficult for consumers to assess nutrient value. While the label may advertise a long list of impressive-sounding ingredients, the actual doses might be too low to provide the intended benefits. Moreover, as mentioned earlier, manufacturers sometimes use fillers, sweeteners, or additives to improve taste or texture, which can dilute the quality without delivering significant health benefits. This is why it’s essential to choose reputable brands, check for third-party testing, and, when in doubt, consult a health professional about supplement choices.
The Benefits of Whole Foods
By focusing on increasing fiber intake through whole foods, we can not only improve our nutrition but also boost our creativity in the kitchen, foster connections with loved ones, and set a positive example for children. Cooking together helps establish healthier habits that last a lifetime, which cannot be compared to the convenience of taking pills.
Selecting the Right Green Powder: A Practical Guide
If you’re considering adding a green powder supplement to your routine, here’s what to keep in mind to ensure you’re selecting a high-quality, credible product:
1. Choose a Reputable Manufacturer: Look for brands with strong reputations and positive reviews, ideally with third-party testing or certifications.
Certifications like NSF International, USP, or Informed Choice are good indicators that the product has been independently tested for quality.
2. Avoid Network Marketing Brands: Supplements sold through multi-level marketing (MLM) companies often come at a premium, with quality or efficacy information harder to verify. Opt for brands focusing on transparency and research-backed claims over aggressive marketing.
3. Look for Unique Ingredients: If you aim to diversify nutrients, choose powders that include ingredients not commonly found in a typical diet, such as spirulina, chlorella, wheatgrass or adaptogenic herbs. These can add nutrient variety not as easily obtained from everyday foods.
4. Check the Ingredient List for Clarity: The label should transparently list ingredients with specific quantities. Avoid products that list “proprietary blends” without specific amounts, as these blends can mask low-quality or insufficient quantities of key ingredients.
5. No Unnecessary Additives: Avoid green powders with fillers, artificial colors, or sweeteners that dilute quality. Look for a short, clear ingredient list with minimal, natural additives and confirm the powder contains only essential ingredients without added sugars or flavor enhancers.
6. Watch Out for Heavy Metals: Some green powders may contain heavy metals due to soil contamination. Third-party testing is valuable here, confirming the product is free from contaminants like lead, arsenic or cadmium, which can be harmful over time.
7. Look for Evidence of Efficacy: Whenever possible, choose products supported by clinical research or backed by field experts. Remember, just because a product includes “superfoods” doesn’t necessarily mean they’re effective at the provided doses.
Green powders offer supplemental benefits and can be a helpful addition to your diet, particularly on days when meeting your vegetable intake is challenging. However, they should not replace the rich variety of nutrients, fiber, and digestive engagement provided by
whole foods. Prioritizing a balanced diet with natural, unprocessed foods is the most effective path to lasting health. To improve your fiber intake, focus on food variety and incorporate creative recipes into your meals. Nourish your body with real foods first and foremost.
Simple High-Fiber Recipes
Here are three simple recipes to boost your dietary fiber intake:
1. Chickpea and Spinach Salad
Ingredients: 1 can of chickpeas (drained), 2 cups fresh spinach, 1/2 red onion (thinly sliced), 1/2 cucumber (diced), 1/4 cup feta cheese, olive oil, lemon juice, salt, and pepper.
Instructions: In a bowl, combine chickpeas, spinach, red onion, cucumber, and feta. Drizzle with olive oil and lemon juice, then season with salt and pepper. Toss to combine and serve.
2. Quinoa and Black Bean Bowl
Ingredients: 1 cup cooked quinoa, 1 can black beans (drained), 1 bell pepper (diced), 1/2 avocado (sliced), lime juice, cilantro, salt, and pepper.
Instructions: In a bowl, mix quinoa, black beans, and bell pepper. Top with avocado slices and drizzle with lime juice. Sprinkle with chopped cilantro, salt, and pepper to taste.
3. Oatmeal with Berries and Nuts
Ingredients: 1 cup rolled oats, 2 cups water or milk, 1/2 cup mixed berries (fresh or frozen), 1/4 cup nuts (walnuts or almonds), honey or maple syrup (optional).
Instructions: In a pot, bring water or milk to a boil. Add oats and reduce heat. Cook for about 5 minutes, stirring occasionally. Top with berries, nuts, and a drizzle of honey or maple syrup if desired.
Iryna Shcherbakov is an evidence-based health coach dedicated to educating people on understanding their bodies and health through the latest scientific research. Follow her on Instagram @iryna.shcherbakov and welcomes connections at iryna.shcherbakov@gmail.com.
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.
• Join Hackensack Meridian Health’s registered dietitian to learn about the potential of nutritious food and its impact on health and chronic disease. The program will take place on Jan. 15 from 12-1:30 p.m. at Hackensack Meridian Fitness and Wellness, 87 Route 17 North, Community Education Room 2, Maywood. Register here: https://tinyurl.com/muwdh6ev.
• Learn ways to calm your mind and body through mindful meditation, chair stretching/yoga, guided imagery and breathing techniques on Jan. 22 at 10 a.m. at The Graf Center For Integrative Medicine, 250 Engle St., Barrie Center, Fifth Floor, Englewood. You will relax, focus, and reconnect in the privacy of your own space. Perfect for all levels. Dress comfortably. To register, visit https://tinyurl. com/2ekatmpz.
• Are you struggling with obesity? We invite you to join Valley Hospital for an informational session, to be held on Jan. 22 from 6-7 p.m., discussing the medical and surgical options for treatment of obesity. The discussion will take place at 80 Route 4 East, Paramus. To register, visit https://tinyurl. com/2c75mtwb.
• Join Dena Arumugam, M.D., Marianna Nicoletta Gentile, D.O. and Michelle Maresca, M.D. as they discuss weight management, healthy eating habits and how to support your children. This free webinar, to be held Jan. 23 at noon, is approximately 45 minutes and will include a question-and-answer portion. Participants are encouraged to submit questions for the discussion. Questions submitted will be presented anonymously. To register, visit https:// tinyurl.com/58zx85nm.
• A.W.A.K.E. will meet on Jan. 27 from 6-7 p.m. virtually on Microsoft TEAMS. A.W.A.K.E. stands for Alert, Well and Keeping Energetic. This program is the official support group of the American Sleep Apnea Association. A.W.A.K.E support groups provide education and resources for sleep disorder patients and CPAP users across the nation. These meetings will feature sleep specialists, guest speakers, equipment demonstrations, and more. To register, visit https://tinyurl. com/5e9u3jv3.
• Join Valley Hospital for a dynamic lesson designed specifically for moms looking to enhance their wellness through nutrition and fitness. Whether you’re a new mom or a seasoned pro, Valley will provide valuable insights and tools to help you lead a healthier, more balanced lifestyle. This virtual program is scheduled for Jan. 28 from 6:30-7:30 p.m. To register, visit www.valleyhealth.com/events/food-fitness-moms.
• Join Janet A. Brancato, MS, RD, Registered Dietitian for an engaging and insightful lecture that provides practical strategies to overcome common obstacles to maintain a nutritious diet. Gain valuable insights and tips to help you develop sustainable habits and create a balanced and nourishing approach to food and nutrition. This virtual program will be held on Jan. 30 from 6-7 p.m. Register here: https://tinyurl. com/83k8uwmx.
• The Brilliance Foundation, The American Heart Association, The NJ Department of Health and The Valley Hospital will host the Brilliance Heart Health Workshop at The Valley Hospital, 4 Valley Health Plaza, Paramus, on Feb. 2 from 12-3 p.m. This is a friendly reminder to prioritize your heart health, as you can only love and protect others when you take care of yourself. The journey to truly understanding your heart begins with knowing it. To register for this free event, call (551) 305-0900.
• Could your child be suffering from allergies? Whether food or environmental, let’s learn how a pediatric allergist may be able to help. Kaitlin Tergesen, PA, Pediatric Allergist will lead a virtual discussion on Feb. 4 from 7-8 p.m. To register, visit www.valleyhealth.com/events/it-really-just-allergies.
• Having a baby changes everything, especially your outlook on things; your stress and anxiety levels; and so much more. Join Adriana Phan, MD Medical Director, Psychiatry and Theresa Grueter, MSW, LCSW Behavioral Health Services virtually on Feb. 5 from 6:30-7:30 p.m. to talk it out and learn ways of managing those after-baby mood changes. To register, visit www.valleyhealth.com/events/selfcare-moms.
• Pancreas Cancer: What To Know will be an overview of what we have learned about the disease, who is at risk, how to recognize early warning signs and what advances in diagnosis and treatment have been made. The speaker will be Gregory Tiesi, MD. This free webinar will be held on Feb. 13 at 12 p.m. It is approximately 45 minutes and will include a question-and-answer portion. Register here: https:// tinyurl.com/c26s7e2r.
Happy, Healthy Feet
Did you know that 77 percent of American adults have experienced foot problems at least one time or another in their lives, according to the American Podiatric Medical Association? We recently had a conversation with Valley Medical Group podiatrists John J. Beronio, DPM, and Mina M. Hanna, DPM, FACFAS, FACPM to find out what we can do to have happy, healthy feet.
Q. What does a podiatrist do?
A. Dr. Hanna: The foot and ankle are a complex network of tissues made up of 28 bones (30 including sesamoids), 33 joints, 112 ligaments, 13 extrinsic and 21 intrinsic muscles/tendons. Podiatrists take care of and treat conditions that affect your feet and ankles. Foot and ankle surgeons treat a variety of conditions such as bunions, hammertoes, plantar fasciitis, flatfoot, cavus foot, foot or ankle arthritis, sports injuries, tendon disorders, fractures, ingrown toenails, neuromas, dermatological conditions, neuropathy, wounds and infections.
Q. When should you see a doctor for your feet?
A. Dr. Beronio: The American College of Foot and Ankle Surgeons recommends seeing a foot and ankle surgeon any time you have an injury, diabetes, poor circulation, heel pain, painful joint pain or arthritis, impaired ability to walk or perform activities, discomfort after standing, abnormal growth, back or knee pain related to flat feet or high arches and or any changes in foot or ankle appearance.
Q. Are there specific medical conditions that require regular checkups?
A. Dr. Hanna: You should schedule regular checkups if you have diabetes or poor circulation. Nerve damage from diabetes can lead to numbness, tingling, burning and pain in the feet. If the nerve damage is severe, patients can develop a lack of sensation and may not quickly recognize a wound or infection. Diabetes can also cause poor circulation and make wounds difficult to close. An infection can lead to an amputation if not promptly treated.
Q. What should I do if I get a sports-related injury to my feet or ankles?
A. Dr. Beronio: If an injury occurs, remember RICE. Sports-related injuries can often heal with rest, ice, compression and elevation (RICE). However, what may look like a simple sprain may be a bone or cartilage injury. It is important to be examined by a qualified physician to rule out a more serious injury. The sooner you are treated, the sooner chronic problems such as arthritis or instability can be prevented, and you can get back to your favorite activities.
Q. What are some quick tips for happy, healthy feet?
A. Dr. Hanna: Proper footwear is essential to prevent injuries. Running shoes are ideal and have a lot of cushioning and padding. Some of the brands that we recommend include New Balance, Asics, Brooks, Saucony and Hoka. These sneakers typically have a wide toe box and are essential for patients with bunions, hammertoes, and neuromas. You also want to make sure shoes are not too tight or too long.
A: Dr. Beronio: It is also important to apply sunscreen to your feet during the summer. Feet are often neglected. It is just as important to apply sunscreen to your feet as it is to your face to prevent sunburn or melanoma. Also, inspect, wash and moisturize your feet daily. It is important that you care for your feet and check them for cuts, calluses, ingrown toenails and more.
Valley’s podiatry practice is now located at a new location – 80 Route 4 East, Suite 490, in Paramus, New Jersey. For more information or to schedule a consultation with Dr. Beronio or Dr. Hanna, call 1-800-VALLEY 1 (1-800-825-5391).
This year, resolve to invest in yourself and those you love. With a full team of primary care providers, specialists to address your unique health needs, and premier wellness services for lifelong health, Valley offers something for everyone at every age and stage of life.
There’s never been a better time to learn how Valley can help you and your family stay well. And with online scheduling and providers located where you live and work, it’s never been easier.
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