Natural Awakenings – Westchester, Putnam, Dutchess NY Edition December 2021

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Amp Up Your Immune System Sugar-Free Holiday Treats Celebrating the Soul of Winter

December 2021 | Westchester/Putnam/Dutchess NY Edition | WakeUpNaturally.com December 2021

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Rick & Carol Gabrielly, authors

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Natural Awakenings is a family of 50+ healthy living magazines celebrating 27 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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Contents 18 SHOPPING GUIDE

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Last Year’s ‘Shop Local’ Is Becoming Tradition

24 COMMUNITY SPOTLIGHT Persephone’s Pearl: A Place of ‘Transformation and Transition’

26 THE SWEET DANGER OF SUGAR

Ways to Enjoy Healthier Holiday Fare

30 CIRCLES OF HEALING

The Power of Gathering in Community

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33 THOMAS MOORE on the Art of Soulful Listening

34 AMP UP IMMUNITY Proven Boosters for Good Health

36 THE BEST BOOKS FOR KIDS

Gift Choices that Can Open Up Worlds

38 TOYLAND FOR POOCHES

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 845.593.0065 or email Dana-NA@WakeUpNaturally.com. Deadline for ads: the 12th of the month.

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CALENDAR SUBMISSIONS Email Calendar Events to: marilee@wakeupnaturally.com.

Deadline for calendar: the 12th of the month.

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Choosing Safe Playthings a Dog Will Love

40 SEASON OF LIGHT Celebrating the Soul of Winter

42 HOLIDAY ZEN

Stress-Free Fitness and Self-Care

DEPARTMENTS 8 news briefs 16 local food 22 health briefs 23 global briefs 24 community

spotlight 26 conscious eating 33 wise words

3 4 healing ways 36 healthy kids 38 natural pet 40 inspiration 42 fit body 46 calendar 49 classifieds 49 planet watch 50 resource guide December 2021

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HEALTHY LIVING HEALTHY PLANET

letter from publishers

Hello, December.

Goodbye, 2021.

WESTCHESTER/ PUTNAM/ DUTCHESS EDITION

Publishers Dana Boulanger Marilee Burrell

Editors Allison Gorman Dawne Clark Marilee Burrell Design & Production Kathleen Fellows Patrick Floresca Marilee Burrell

Sales & Marketing Dana Boulanger

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© 2021 by Natural Awakenings. All rights reserved.

Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business.

We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised.

Check with a healthcare professional regarding the appropriate use of any treatment.

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fter the isolation most of us have experienced over the past two years, it’s clear that staying connected with friends and family is key to our health and happiness. No wonder Dana Boulanger Marilee Burrell that in the coldest, darkest time of year, humans have traditionally gathered to celebrate. This month’s article “Season of Light: Celebrating the Soul of Winter” page 40, discusses this deep craving for connection and introspection. It invites us to use this season to treat our senses, to find what soothes us through the long winter months. For some of us, family provides a much-needed social circle; others rely on friends, co-workers and community organizations. Social media and meet-up groups, along with tools like Zoom, provide plenty of ways to connect. Whether you’re gathering in person or online, all that matters is that it works for you.

I’m blessed to have numerous forever friends—girlfriends I’ve journeyed with for more than 35 years—as well as a wonderful business partner, Marilee Burrell. I enjoy my loving and supportive family, and I feel lucky to have met several new friends over the past few years who have become dear to my heart. All these people continue to kindle my happiness. Our feature article “Circles of Healing: The Power of Gathering in Community,” page 30, addresses people’s feelings of isolation and separation these days, and how finding creative ways to connect helps us maintain our happiness. Intentionally gathering, so that we feel part of a greater cause, can be soothing to the soul.

This past year I moved to a hiker’s paradise. I’m surrounded by nearly 2,000 preserved acres, with miles of hiking trails accessible just outside my front door, so fresh air and exercise are mine for the taking. I had set three goals for 2021: try 52 new recipes, read 12 books and hike 52 new trails. I exceeded the first two. I’ve decided that for 2022, I will keep these same three goals to support my health and happiness, but I’ve tweaked them slightly. For example I hope to try 52 healthier recipes, to keep finding new authors that entertain and inspire me, and to begin strength-training exercises to improve my bone health.

I’m looking forward to another year of harnessing my health and happiness. I’m ready— are you? This month’s magazine will help, with terrific articles on how to boost your immune system, how to keep connected with others, how to enjoy a mindful—and lowsugar—holiday season, and even how to choose the best books for kids. Be sure to check out the upcoming local events on our monthly print calendar, starting on page 46. You can visit the calendar on our website, WakeupNaturally.com, for even more area happenings.

Next month we’ll kick off the New Year with our 11th annual Natural Living Directory, an all-year-long go-to resource in which we will profile local practitioners, wellness centers, authors, farmers, chefs and more.

Stay healthy and happy,

Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

Natural Awakenings is printed on partially recycled newsprint with soy-based ink.

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December 2021

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news briefs

Sinterklaas Is Coming to Rhinebeck

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interklaas is coming to town. That’s big news in the Village of Rhinebeck, where this beloved holiday tradition, brought by Dutch settlers who arrived there more than 300 years ago, was cancelled last year. Now the daylong, nondenominational festival is back, set for December 4.

Rhinebeck’s Sinterklaas festivities draw on the HudSinterklaas Festival. Photo by Doug Baz. son Valley’s Dutch heritage, but with some modern-day twists. Children are the focus—becoming kings and queens for the day and making scepters and crowns for themselves at the Crowns and Branches workshops.

“But it can’t be about the wanting and having, either,” says creator Jeanne Fleming.

“They each have to tie wishes into their branch—one for the community, one for the family, one for the world. They understand their responsibility to be a good king or queen.”

Rhinebeck’s Sinterklass events begin at 10 a.m. and will take place at various venues throughout the day. In addition to children’s workshops, events include dance, theater and live music, and bring back favorite characters like the Dancing Bear, the Pocket Lady and Mother Holly. The festival will culminate at 6 p.m. with the Children’s Starlight Parade, featuring two-story-tall animated puppets carried by hundreds of volunteers.

Those who plan to arrive for the parade are encouraged to be in Rhinebeck by 4 p.m. at the latest. The parade starts just west of town at Starr Library and ends with a pageant in the town’s municipal parking lot. It will feature Sinterklaas on his white horse; the honored animals, Frog and Mouse; Sinterklaas’s sidekicks, the Grumpuses; the Snow King and Queen; the Polar Bear; the Star Child; Grandmother Earth; and dozens more colorful characters.

People of all ages and backgrounds are invited to gather and celebrate children, art and the light of the winter season. The event is free to attend, but donations are gratefully accepted to support the cost of producing Sinterklaas Day, which involves more than 250 musicians, actors, magicians and other entertainers.

Parking Details

Visitors are encouraged to arrive early and carpool, as parking on Sinterklaas Day in Rhinebeck can be difficult. Pay attention to the village parking regulations posted on the streets, including all temporary No Parking signs. Cars that block driveways or park within 30 feet of an intersection or stop sign will be ticketed or towed.

Parking is available in lots at Northern Dutchess Hospital, 6511 Spring Brooke Avenue; Dutchess County Fairgrounds, 6636 U.S. 9; Rhinebeck High School, 45 North Park Road; behind the Starr Library, 68 West Market Street; and the Rhinebeck Town Highway Department, 119 Rhinecliff Road.

Upon arrival in Rhinebeck, visit the ASK ME Ladies’ table in the center of town, by the Beekman Arms, and pick up a program booklet, which tells the whole story of Sinterklaas in the Mid-Hudson Valley. The booklet can also be downloaded via the festival website.

For more information, including a downloadable program guide, visit SinterklaasHudsonValley.com.

Westchester/Putnam/Dutchess NY Edition

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Westchester Health Expo Set for December 4

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he Health Vibes Only! Westchester Expo, featuring interactive activities, complimentary health screenings and information from a variety of health and wellness professionals, will take place December 4, from 9 a.m. to 4 p.m., at Breakthrough Fit Co, in Hartsdale.

This free, family-friendly event was created by Emily Eliseo, owner and founder of AntiGravity Tumbling, as a continuation of her personal and business philosophy to instill healthy habits early.

“I started my tumbling business in order to provide more than skill instruction for my students,” she says.

“I know a good coach is responsible for their athletes’ physical, mental, cognitive and social well-being. With this, I decided to expand promoting health and wellness to the community, creating the Health Vibes Only! Westchester Expo.”

She says she reached out with her plan to Jake Allyne, owner and Emily Eliseo founder of Breakthrough Fit Co. “We discovered that we share the same health goals and that the event would be great to have at Jake’s newly renovated gym,” she says.

“With the guidance of health and wellness professionals and available resources and education, the Health Vibes Only! event will help people take on a healthy lifestyle.”

Expo visitors can learn how to improve their overall health from physicians, mental health providers, nutritionists, massage therapists, yoga instructors, fitness trainers and other experts.

There will be raffles and giveaways, as well as fitness contests at 10 a.m. and 2 p.m.

“There’ll be something for everyone—whether it’s starting healthy habits early on for adolescents or finding new ways to improve health as an adult, the health professionals at the event will be able to offer guidance and support,” Eliseo says.

Tickets are available for free on Eventbrite (search for Health Vibes Only! Westchester Expo). Masks are required to attend this event.

Location: Breakthrough Fit Co, 251 South Central Ave., Hartsdale, NY. For more info, call 914.294.4912, email info@agtumbling.com or visit tinyurl.com/HealthVibesExpo and find Health Vibes Only!

Westchester Expo on Facebook. See ad, page 11.

December 2021

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news briefs

The grounds of The Center at Mariandale

Center at Mariandale Hosts Hybrid Advent Retreat

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Westchester/Putnam/Dutchess NY Edition

he Center at Mariandale, in Ossining, is hosting a directed retreat for Advent, Opening to the Light, from 7 p.m.

December 16 through noon December 19.

This is a hybrid retreat, so participants can take part either in person or virtually, via Zoom.

“Advent is a time of profound anticipation of the light and awaiting the miracle of birth within, as well as in the world,” says Program Director Karen Bernard. “Give yourself a gift of deep listening and interior preparation during the season of Advent at the Center at Mariandale.”

Participants will begin the retreat as “a community of pilgrims” joining together for their first gathering on Thursday evening, she says. Each day a different Advent theme will be suggested at morning prayer, to be echoed later in evening prayer, which will close out the day. Retreatants will meet daily (either in person or by Zoom) with their directors and have an opportunity for meditation and prayer in the Mariandale Chapel or virtual meeting room. The group will come together Sunday to share liturgy for a closing gathering, followed by lunch at Mariandale for those attending in person.

The cost is $375 for in-person attendance (includes accommodations and all meals) or $200 for virtual attendance.

Location: The Center at Mariandale, 299 North Highland Ave., Ossining, NY. For more info, call 914.941.4455, email info@ mariandale.org or visit Mariandale.org.

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Sita’s Light Kirtan ensemble: Lydia Smith, Premik Russell Tubbs, Sita Miriam Zernis, Andrew Ciarlelli and Irina Grace

Pawling Solstice Celebration Features Kirtan and Dance

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awling Yoga and Wellness will host a seasonal celebration, Solstice Spirit: An Afternoon of Ecstatic Chant and Dance, on December 19. The event will feature kirtan with Sita’s Light at 4 p.m., followed by ecstatic dance with Jessica Offerman at 5 p.m.

These practices “acknowledge and honor the change of seasons and changes in nature as a means to do the same for our personal experience with ourselves and the world,” says Gabrielle Semel, CEO and founder of Pawling Yoga and Wellness. “Let’s acknowledge the darkness and walk with one another back into the light.”

This is a pay-what-you-can program, intrinsic to the studio’s mission “to ensure accessibility to all community members regardless of financial circumstance,” she says. There’s a suggested contribution of $25.

Sita Miriam Zernis, of Sita’s Light, calls kirtan a dynamic musical experience that has the power to transform and uplift the soul and open the heart.

“Chanting is effortless, joyful, and the music does the work for you as you flow with the melody and rhythm,” she says. “The experience will integrate ancient mantras and eclectic sacred music rhythms on harmonium, guitar, percussion and woodwinds, and lead us into a deep state of peace, meditation and bliss.”

Anyone is welcome to join in the celebration—no experience necessary.

Location: Pawling Yoga and Wellness, Lakeside Park, Pawling, NY. For more info, call 845.661.8664, email gabrielle@pawlingyogawellness.org or visit PawlingYogaWellness.org.

Let go of the thoughts that don’t make you strong. ~Karen Salmansohn December 2021

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news briefs

Spa-liday Gifting Boutique Is Back at Balance Day Spa

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alance Day Spa, Westchester County’s only certified green spa, is back in full stride for the 2021 holiday season with its Spaliday Gifting Boutique, says owner and Allison Adamiak, esthetician Alowner Balance Day Spa lison Adamiak.

“We’re offering a fabulous bevy of hand-curated organic, green and local gifts to delight everyone on your list,” she says. Those include a wide selection of Eminence Organic Skincare products, Eve Taylor essential oil blends, Wild Rabbit Apothecary organic personal care products and Rooted Herbals nontoxic candles, among other product lines. Gift certificates are also available in any denomination.

“Since 2010, Balance Day Spa has represented the gold standard in esthetics in Westchester County,” Adamiak says.

The spa’s organic services include facials, waxing, tinting, bronzing, energy healing, aromatherapy and makeup.

Balance Day Spa is also “the safest spa around,” she adds. It has incorporated numerous safety features, such as a fully vaccinated spa team; hospital-grade MERV13 air filtration throughout the building; HyperHEPA air filtration throughout the spa; therapists working in P100 respirators, masks and face shields; custom-built plexiglass barriers on treatment beds; plexiglass barriers at point of checkout; and temperature checks.

“With 19 years in the business, come and see the difference that experience makes,” Adamiak says. “We’re all organic, all the time.”

Location: Balance Day Spa, 280 Mamaroneck Ave., Suite 310, White Plains, NY. For more info, call 914.358.9898 or visit Balance-DaySpa.com.

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Chapel at Croton Falls Hosts Solstice, Christmas Eve Services

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he Chapel at Croton Falls is welcoming the public to its 2021 Winter Solstice Interfaith Service, Bringing the Light! This gathering will be held December 19 at 7 p.m. in person (with limited seating) at the Chapel at Croton Falls, and at 6 p.m. on Zoom. “This hybrid service is intended as a contemplative reflection on and celebration of the solstice, the holidays and the new year,” says Rev. Melanie Gambino.

She will lead the event along with Rev. Gary Deinstadt, Pastor June Tompkins and the chapel’s interfaith team and community. There will also be some special guests joining in to help honor and celebrate the season.

“Many of you have attended the chapel’s interfaith services and remember the joyful, uplifting and light-filled winter solstice celebrations of the past,” Gambino says. “Please join us again and spread the word—and the light—for this unique Zoom celebration filled with prayers, music, meditations, readings and practices. Let’s take some time to gather together to share experiences, set new intentions and usher in a renewed sense of light, love, joy, peace, prosperity and healing for the new year.”

To join by Zoom, click on the link at Tinyurl.com/2020ChapelWinterSolstice. The meeting ID is 777 3320 9159, and the passcode is Ybbe41.

There will also be an in-person Christmas Eve service at the chapel at 7 p.m., Tompkins says. She typically conducts the chapel’s Christian services, which are held in person.

Location: 609 Rte. 22, Croton Falls, NY. For more info and updates, visit ChapelAtCrotonFalls.org and Facebook.com/chapelatcrotonfalls.

Toolkit Available for Grassroots River Restoration Projects

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he Saw Mill River Coalition has created a Model Stewardship Toolkit for grassroots groups wanting to address specific problems along the river, such as flooding, invasive species overgrowth, illegal dumping and lack of public access.

A program of Groundwork Hudson Valley, the Saw Mill River Coalition brings together community members, nonprofit groups, government agencies, municipalities and businesses dedicated to revitalizing and protecting the Saw Mill River, a tributary of the Hudson. Through its river stewardship program, it supports local community groups in restoring their section of the river. The Model Stewardship Toolkit reviews the main steps for establishing a local remediation project, including site research, permitting, outreach and restoration techniques.

Through the toolkit, which is available as a PDF, new community groups can visit the Saw Mill River Coalition Stewardship Groups’ webpage to learn about existing groups and the work they do. They can also explore the coalition’s live map to learn about the main stewardship needs and opportunities around the Saw Mill River.

The toolkit provides logistical help for going through a grassroots restoration project, such as a link to Westchester County tax records, to determine whether a particular site is privately owned and by whom. It also offers step-by-step advice for engaging with and organizing community members and for developing a restoration plan.

To access the toolkit, visit GroundworkHV.org and select Climate Resilience and then Saw Mill River Coalition.

Westchester/Putnam/Dutchess NY Edition

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Silent Advent Retreat at the Garrison Institute

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ev. Dr. Cynthia Bourgeault will lead an in-person silent retreat, Integral Light Shining in the Dark: Journey to the Heart, from 3 p.m.

Rev. Dr. Cynthia December 10 Bourgeault through noon December 15 at the Garrison Institute. In this first-ofa-kind immersion retreat, Bourgeault, an Episcopal priest and writer, will take participants on “a deep dive into the profoundly Christian and incarnational mysticism” at the root of Jean Gebser’s Integral Evolutionary theory.

The retreat will explore how some of Gebser’s core ideas, particularly around time, transparency, spiritual generativity and “intensification of the present,” offer new insight on classic advent themes. An established meditation practice is required to attend. Familiarity with the Gebser’s teachings is strongly recommended.

A longtime advocate of the meditative practice of centering prayer, Bourgeault has worked closely with Thomas Keating, Bruno Barnhart and Richard Rohr and participated in numerous interspiritual dialogues and events. She is a member of the Global Peace Initiative for Women Contemplative Council and a founding director of the Contemplative Society and the Aspen Wisdom School.

The Garrison Institute was founded on the belief that action in the world is more compassionate and effective when infused with the wisdom and skill cultivated in contemplative practices. Overlooking the Hudson River in a former Capuchin monastery, the Institute convenes and supports those who are exploring the wisdom, values and insight gained through contemplative practices to catalyze personal and social transformation.

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Location: The Garrison Institute, directly off Route 9D in Garrison, NY. For more info, visit GarrisonInstitute.org or call 845.424.4800.

December 2021

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news briefs FR

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Holistic Wellness Group Holds Monthly Networking Breakfast

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2021 Natural Living Directory KEEP ME Last ALL YEAR LONG Year’s Edition

Westchester/Putnam/Dutchess NY Edition | WakeUpNaturally.com

2021

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2022 Natural Living Directory Coming in January

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atural Awakenings Magazine will present the 2022 Natural Living Directory next month with the January Issue. This special edition will be distributed throughout Westchester, Putnam and Dutchess Counties and will be kept and referenced all year by our 40,000 plus readers.

This issue will include our regular health and wellness content as well as a holistic glossary, profiles and an enhanced community resource guide. The profiles will provide in-depth information, highlighting the wealth of local resources in our community that support a healthier, natural path to wellness. The Community Resource Guide listings will be a reference tool that can be likened to a Holistic White Pages for the region.

“For the past 11 years, Natural Awakenings has provided this resource to our readers that they can reference to help them live their healthiest lives,” says copublisher Dana Boulanger. “Make sure to pick up your issue or bookmark the link to our digital guide and search for easy reference.”

Natural Awakenings will be on stands and online by January 1. The issue deadline for materials will be December 10.

For advertising information or to submit listings, visit WakeUpNaturally.com or call 845.593.0065 for details. See ads, pages 2 and back cover.

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ribe TLC will host its monthly networking breakfast on December 15, from 8:30 to 10 a.m., at O2 Living Sanctuary, in Cross River. The event is open to any holistic health and wellness practitioner or healthyliving entrepreneur offering services, products, classes or workshops. An RSVP is required to attend.

Tribe TLC holds its Westchester County networking breakfast the TLC networking participants in Cross River third Wednesday of every month.

Founded by Beth Leas in 1997 in Fairfield County, Connecticut, it has since expanded into Westchester County and New Haven County, Connecticut.

“We are a vibrant and growing community of over 120 members, who come together for conversation, connection and collaboration,” she says. “We would love to meet you, learn more about you and your work, and explore the possibilities of supporting you as you grow your business.”

Location: O2Living Sanctuary, 792 NY-35, Cross River, NY. To RSVP, or to find out more about the benefits of partnering with Tribe TLC and how to become part of its growing community, call/text Beth Leas at 203.856.9566 or email tlcbethleas@gmail.com. For more info, visit Tribetlc.com or 914tlc.com.

Meet with Advisor Now to Pay Less in Taxes Later

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he tax deadline might not happen until April, but anyone wanting to save money then should meet with a tax professional now, before the end of the year, says Felecia Sternbach, co-founder of Sternbach and Rose CPAs, a full-service accounting firm located in Valhalla. By planning ahead of time, taxpayers can reduce their income, increase their tax deduction and take advantage of available tax credits, Sternbach says.

Ellen Rose & Felecia Sternbach, founders “The best things you can do to save on taxes are to plan ahead and get a good tax advisor,” she says. “Tax laws change every year, and what you don’t know can and will cost you money. With the uncertainties of the new infrastructure bills and their effects on individuals and small businesses, even if you never used a professional before, now is the time. A tax professional can guide you to make the right decisions in the face of these many unknowns.”

Certified public accountants are available for advice and help any time, not just at tax time, Sternbach says.

“If you have financial decisions to make during the year, this advice could be invaluable,” she says. “Most people would benefit greatly from the services of a certified public accountant.”

Location: Sternbach & Rose CPAs, 115 E. Stevens Ave., Ste. 100, Valhalla, NY. For more info or a free first-time consultation, call 914.940.4449, email info@sandrcpa.com or visit sandrcpa.com.

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December 2021

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local food

Horton House Scone Company How a local bakery went gluten-free and vegan— and survived a pandemic in the process

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sk John and Cynthia Vergilii what they’re known for, and they won’t say their famous scones. That’s surprising, because those scones were a big part of the Hudson Valley Colonial Food Experience that the Vergiliis once offered at their historic home, the Joseph Horton House in Wappingers Falls.

“We are best known for the incredible way we work together, even after 20 years of marriage,” Cynthia says.

Marriage means adapting to change while holding fast to your values and commitments. That might explain how the Vergiliis kept their own partnership going for two decades—and kept their small business going during a global pandemic.

They launched the Horton House Scone Company five years ago, making individually wrapped gluten-free, kosher, vegan scones and cookies. Their original scones were made traditionally, but after becoming plant-based eaters themselves and receiving numerous specialty requests from customers with food restrictions, the Vergiliis adjusted their recipes to make them healthier without sacrificing flavor and texture.

“We started in our own kitchen and test-marketed the products with a simple booth at the Dutchess Flea Market in Fishkill,” Cynthia says. “We were blessed to

Mix it up

John and Cynthia Vergilii, owners of Horton House Scone Company in Amenia be picked up by both the Nature’s Pantry stores almost immediately after coming up with packaging and barcodes.”

Roll with the changes

Covid, of course, changed everything— from their sampling process to their sales and distribution.

Instead of baking for in-store samples, the Vergiliis began making packaged mini-samples that stores could hand out with their curbside pickup.

They also moved from their home kitchen to a large mixed-use facility, to handle the increase in online sales.

As they saw traditional food distribution channels break down, they began selling their products through local farm stores.

Oat Bite cookies in various flavors.

They also invested in a

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promotional giveaway chip clip with their QR code, which took customers directly to their website for ordering.

Thanks to the Vergiliis’ pragmatism and flexibility during the pandemic, their small business survived the pandemic stronger than ever.

Horton House scones can now be found at more than a dozen online and local retailers, including Fishkill Farms and Nature’s Pantry, in Fishkill; Green Way Market, in Cross River; McEnroe Organic Farm and The Dig, in Millerton; Thank Goodness It’s Vegan, in Goshen; Marona’s Market, in Millbrook; Four Brothers Pizza, in Amenia; Big Rock Farm Market, in Stanfordville; and Meadow Brook Farms and Farm Stores Drive-Thru, in Wappingers Falls.

Westchester/Putnam/Dutchess NY Edition

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Here’s something else the Vergiliis are famous for: their creative vision.

“We are known for our numerous creative flavors in both scones and cookies,” Cynthia says. “We test new flavors in the open market season, even adding savory scones using local produce.”

Along with variations of the classics, like Peanut Butter Chip, Cinnaswirl and Chocolate Madness, Horton House scones come in inspired flavors like Trail Mix, Caffe Mocha and French Toast.

That’s quite a feat considering the potential limitations of “healthy” baking. All Horton House baked goods are made with oat flour and contain no refined sugar, salt or preservatives in the base mix. They are naturally sweetened by dried fruits, nuts, berries, coconut, chocolate—and sometimes a bit of maple syrup.

Apparently the Vergiliis have found the recipe for success, in marriage and in business. Currently they’re in the market for a local and national distributor. In the meantime, they’re plenty busy filling holiday orders.

Location: Horton House Scone Company, Amenia, NY. For more info, call 207.317.6950, email hortonhousesconecomp@yahoo.com or visit HortonHouseSconeCompany.com.

Let It Shine Runs Food Pantry, Thrift Boutique

I

t’s good to fill someone’s freezer and cupboard with great nutrition—but it’s even better to give them the opportunity to serve it all on beautiful dishes with a lovely tablecloth, says Kacey Morabito, director of Let It Shine Inc. “Up the stairs from the Let It Shine Food Pantry in Verplanck is the Let It Shine Again Thrift Boutique, where beautiful and useful things for the home are sold at very low prices,” Morabito says.

“Our thrift store is filled with holiday decorations and lovely, warm sweaters and winter wear. So in December, Let It Shine is giving each person who visits the food pantry a $10 coupon to shop upstairs at the Let It Shine Again Thrift Boutique, to make sure they have everything they need—and just a little bit more—to celebrate the season.”

Let It Shine Food Pantry is open to all Fridays from noon to 4 p.m. Let it Shine Again Thrift Boutique is open Fridays from noon to 3 p.m. and Saturday and Sunday from 10 a.m. to 2 p.m.

Location: Let It Shine, 137 7th St., Verplanck, NY. For more info, call 914.323.8343, email kaceygrean@gmail.com or visit LetItShineOnline.com.

coming in the january

Health & Wellness Directory Issue

Live simply and share time, energy and material resources with those who are in need. ~Thich Nhat Hanh December 2021

17

shopping guide

CBD Gift Boxes & TRIM Products (Prices vary) Custom Crystal Creations at 16 Cedar Stree in Dobbs Ferry

Last Year’s ‘Shop Local’ Is Becoming Tradition

by Allison Gorman

L

ast December the mantra was “Shop local.” Now the concept seems to have caught on as a holiday tradition. Marcie Manfredonia, president of Custom Candle Co, in Bedford Hills, is one of many small business owners who tell us they’ve seen an uptick in seasonal shoppers this year.

“I think that this year’s holiday shopping season is different,” she says. “More people are shopping local and trying to get more meaningful and personal gifts.”

Your CBD Store, in Mount Kisco, makes holiday buying easy by customizing gifts and even shipping them to the recipients for free. But shopping local is the right thing to do all year long, says owner Cathy Parlitsis. “It keeps your dollars invested in your local communities, so it also benefits the community,” she explains.

Ann LaGoy, owner of green-products company Sound Earth, agrees that patron18

izing small businesses keeps money close to home. “We are your neighbors, friends, investors in our communities,” she says.

“It is well known each dollar spent locally circulates many more times within the local economy than big box stores.”

Ongoing supply-chain issues, especially bottlenecks in overseas shipments, have reinforced the idea that shopping local is a pragmatic as well as ethical choice. Parlitsis says having products that are US-grown and -manufactured has been an extra blessing for her store this year.

Shira Adler, who sells holistic wellness products online through her company Synergy by Shira Adler, says she’s prepared for the holiday season, despite the bottlenecks.

“We anticipated the supply-chain issues plaguing companies this year, but we are fully ready to go,” she says. “The only delays we can’t control may come from mail-delivery service companies, so order early.”

Westchester/Putnam/Dutchess NY Edition

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Gift boxes are very popular around the holidays at Your CBD Store, in Mount Kisco, says owner Cathy Parlitsis. “Giving the gift of health and good sleep is sure to be appreciated,” she says.

The fully customizable boxes usually contain a tincture, a topical cream and either a gummy or sleep product. “These work well, because it’s best to get CBD in you and on you,” Parlitsis says. “Additionally, gift boxes receive a 15 percent discount, which certainly helps.” Shoppers can also assemble a Self-Care Box, choosing from a variety of bath bombs and beauty products.

Another product that Parlitsis predicts will be a big hit this holiday season is the store’s new TRIM weight-loss line.

“Like THC turns the ‘munchy receptor’ in the brain up, THC-v turns it down,” she says. “Why not give the gift of good health this season?”

TRIM products are available as capsules and a tincture and are backed by research showing that 100 percent of the study participants lost weight over a 90-day period.

Shop in person at Your CBD Store, 222 E. Main St., Mt. Kisco, NY, and Your CBD Store, 1582 Rte. 9, Wappingers Falls, NY. Order by phone at 914.276.5409 to have gifts packaged and shipped at no charge.

Shop online at YourCBDStoreMtKisco. comand CBDWappingers.com. See ad, page 20.

Custom Liquor Bottle Candles

CBD Combo Holiday Gift Set

($34.99 and up)

(Bliss Butter: $59.99; Synergy Sprays: $39.95 each; CBD Tinctures: $79.95 and up)

Marcie Manfredonia, president of Custom Candle Co, says custom liquor bottle candles are her most popular gift this holiday season, perhaps because they’re so personalized.

“It’s the perfect gift,” she says. “It allows you to choose your favorite liquor bottle and fill with the wax color, scent, and wick type of your choice. You can purchase it by itself, or you can add other items along with it. We have a wide range of candles and small gifts that can be made into beautiful gift baskets.”

In addition to its storefront in Bedford Hills and a second one opening soon in Mount Kisco, Custom Candle Co has an online store and ships domestically and internationally.

Shop in person at Custom Candle Co., 25 Depot Plaza, Bedford Hills, NY. New location opening soon at 720 Bedford Rd., Mount Kisco, NY. Order by phone at 914.218.8357. Shop online at CustomCandleCo.com. See ad, page 21.

Aroma Bracelet Gift Set (Under $30) Ann LaGoy, owner of Sound Earth, says the Aroma Bracelet Gift Set her favorite product she’s selling this year.

“I love this item because it is beneficial to the person wearing it,” she explains.

“Each bracelet is made with semiprecious stones, and each scent is made with therapeutic-grade essential oils. Both have a specific positive purpose: relaxing, soothing, invigorating—pick your pleasure.”

She says she also loves it for its reasonable price.

“The giver doesn’t have to break the bank to express their care for the receiver,” she says. “It’s less than $30.”

Synergy by Shira Adler products are organic and free of gluten, pesticides, toxins, solvents—and really anything that doesn’t belong in a clean, pure, plant-based therapeutic. Its combo holiday gift set, featuring three CBD-infused personal-care items—Bliss Butter, a1500mg tincture and any aromatherapy Synergy Spray of the customer’s choosing—is already shaping up to be a seasonal favorite, says Shira Adler, founder and CEO of Synergy

by Shira Adler and a second company, EcoSynergy.

Bliss Butter is a highly absorbent topical made with 500mg full-spectrum hemp extract (that’s CBD and everything else that comprises a “full spectrum” of cannabinoids and plant-based therapeutic agents), plus 10 essential oils, in a shea-butter base. In can be used daily as needed.

The tincture is a high-milligram, full-spectrum hemp extract (CBD+) “with just enough organic MCT oil as a carrier oil for maximum absorption,” Adler says. It’s applied with a dropper (a quarter to half full) to the area between the cheek and gum, where it’s entirely absorbed in under five seconds. No swallowing required.

Adler calls these portable, affordable Synergy Sprays “the world’s only CBD-infused aromatherapy series of our proprietary blends—four or five oils per blend—meant to layer on each other.”

To use, spray two or three times in front of your face and inhale deeply.

Shop online at ShiraSynergy.com. Follow Shira Adler on social media @The1ShiraAdler and @ShiraSynergy. See ad, page 21.

Shop online at SoundEarth.com. See ad, page 35.

December 2021

19

shopping guide

SHOP LOCAL. SPEND LOCAL Support Local Businesses

20

Westchester/Putnam/Dutchess NY Edition

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December 2021

21

Try Garlic to Relieve Endometriosis Pain

andreea ch /Pexels.com

Healthy older adults that ate about a half cup of walnuts every day for two years gained a modest reduction in low-density lipoprotein (LDL), the “bad cholesterol”, reports a study of 636 people from San Diego’s Loma Linda University. Other risk factors for heart health—small LDL particles and intermediate-density lipoprotein— also decreased, signaling a lower chance of cardiovascular events. “Many people are worried about unwanted weight gain when they include nuts in their diet,” says study co-author Emilio Ros, M.D., Ph.D. “Our study found that the healthy fats in walnuts did not cause participants to gain weight.”

Eat an Avocado Daily to Redistribute Belly Fat

ready made/Pexels.com

The deep visceral fat that surrounds internal organs is a major indicator of metabolic syndrome and diabetes, but it can be decreased in women by eating an avocado each day, report researchers at the University of Illinois Urbana-Champaign. For 12 weeks, 105 overweight or obese men and women were fed a meal that for only half of the participants included an avocado. The women that ate avocados experienced a reduction in visceral abdominal fat, as well as a reduced ratio of visceral fat to subcutaneous fat closer to the skin, indicating a redistribution of fat away from the organs. Fat distribution in males did not change.

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Westchester/Putnam/Dutchess NY Edition

For women suffering from pelvic and back pain associated with endometriosis (uterus growth), garlic may help. In an Iranian study published in the journal Evidence-Based Alternative and Complementary Medicine, half of a group of 60 women with the disorder were given 400 milligrams of garlic in tablets daily, and the others received a placebo. Over a span of three months, researchers found that the women taking the garlic tablets had significantly less pelvic and back pain, as well as significant reductions in discomfort during menstruation and sexual intercourse. karolina grabowski/Pexels.com

Eat Walnuts to Reduce Bad Cholesterol and Heart Disease

Drink More Water to Help Prevent Heart Disease Staying well hydrated throughout life could reduce the risk of heart failure, according to a study presented at the European Society of Cardiology 2021 Congress. Researchers from the U.S. National Institutes of Health reported that people that drink sufficient water every day have a reduced risk of the thickening of the heart’s left ventricle. Their conclusion was based on the analysis of 26 years’ worth of serum sodium levels in 15,792 middle-age Americans. Higher serum sodium concentration in midlife was associated with heart failure and left ventricular hypertrophy 25 years later. Few people meet daily hydration recommendations (54 to 71 ounces for women and 67 to 101 ounces for men). According to the researchers, when people drink less fluid, the concentration of sodium in the blood increases, and the body attempts to conserve water by activating processes known to contribute to the development of heart failure. “The findings indicate that we need to pay attention to the amount of fluid we consume every day and take action if we find that we drink too little,” says study author Natalia Dmitrieva.

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health briefs

Holy Smoke!

global briefs Planting 500 Billion Trees

tom fisk/Pexels.com

The UK tech company Dendra claims their drone can plant two trees per second using artificial intelligence for guidance in an effort to re-green the Earth. Their ambitious goal is to plant 500 billion trees by 2060 with 400 teams of two drone operators and 10 drones per team. The plan would plant 10 billion trees per year 10 times more cheaply than planting by hand, especially in remote areas.

First, the replanting areas are identified using a combination of satellite images and drone-collected data. Then, specialized drones carrying seedpods that contain a germinated seed and nutrients use pressurized air to fire the seeds into the ground once in proper position as determined by an algorithm. The seedpods penetrate the ground and start to grow when activated by precipitation.

The World Wildlife Fund estimates the planet is losing 27 football fields of forest every minute due to deforestation. Dendra CEO Susan Graham says, “We need to use technology to scale up our restoration efforts, and the scale we’re talking about is tens of billions of trees every year. We’ll be able to see the ecosystems that we’ve restored from space.”

University of Rhode Island research published in Environmental Science & Technology Letters describes a new technique for measuring the presence of per- and polyfluorinated alkyl substances (PFAS) in indoor air, which found them in kindergarten classrooms, offices, laboratories and a home. We have known about toxic “forever chemicals” in food and drinking water, and it seems they are also ubiquitous in the air.

PFAS are a class of approximately 9,000 chemicals used to improve stain, water or heat resistance in products. The public health concern is that they don’t break down in the environment. PFAS accumulate in animals and humans and are linked to health impacts including cancer, birth defects and immune suppression.

The scientists think PFAS enter the atmosphere when compounds break off of treated products like coats or carpets and attach to dust. “It’s an underestimated and potentially important source of exposure to PFAS,” says study co-author and Green Science Policy Institute Senior Scientist Tom Bruton.

According to the Institute, schools and offices can protect students and employees by replacing carpeting, but that doesn’t prevent PFAS from entering via coats or shoes. Bruton writes, “As long as they continue to be used in products, we’ll all be eating, drinking and breathing PFAS. We need to turn off the tap and stop all unnecessary uses of PFAS as soon as possible.”

Shine On

Large-Scale Solar Power Cost Plummets

pixabey/Pexels.com

A report from the International Renewable Energy Agency (IRENA) describes a significant decrease in the cost of renewable energy sources compared to 2020, with solar leading the pack by a wide margin. The 10year average adjusted costs of generation for a plant over its lifetime are 85 percent for utility-scale solar; 56 percent for onshore wind; 48 percent for offshore wind; and 68 percent for concentrated solar power. IRENA continues to see drops of between 7 percent and 16 percent in these categories this year. According to the same report, the 62 percent of new renewables added last year had lower costs than the cheapest fossil fuels.

New renewables are increasingly competitive against existing fossil fuels. In the U.S., 61 percent of current coal capacity already has higher operating costs. Phasing out these coal plants would start saving money almost immediately. IRENA Director-General Francesco La Camera states that because renewables cost more upfront than keeping old coal rolling, action is needed to make sure emerging economies are not left behind. “We are far beyond the tipping point of coal.”

December 2021

23

graphic&IllustrAdobeStock.com

Forever Chemicals in Indoor Air

Green Future

community spotlight

Find and post sales, deals, coupons and offers on our website: WakeUpNaturally.com/ offers

John Omilana, owner of Persephone’s Pearl in Peekskill

Persephone’s Pearl

A Place of ‘Transformation and Transition’

“M

indset makes the magic.” That’s the ongoing theme at Persephone’s Pearl, in Peekskill, where owner John Omilana—a former youth pastor, chaplain, social worker and New York City high school teacher—has created an eclectic space offering a variety of merchandise, local artisan-made products and holistic services for spiritual development and ongoing care.

He describes the shop as “a place of transformation and transition,” named for the ancient Greek goddess who is both queen of the underworld and the annual bringer of spring when she comes to visit us “top dwellers.” Like Persephone, he says, “we’re transforming every day as we move through life and transitioning our perspective as we evolve through our experience.”

The best example of that transformation is Omilana himself, a Bronx native whose scope of spiritual practice and personal spirituality are as diverse as his professional experience. Together, he says, they make him a good fit for the atmosphere and vision that he wants to create at Persephone’s Pearl.

24

Westchester/Putnam/Dutchess NY Edition

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“If you need to find a candle, a sage stick, a talisman, a crystal, a pendulum, jewelry, a tarot deck, oracle cards, books, statues or runes, you can find them at Persephone’s Place, as well as holiday gift sets made with intention and authenticity,” he says. “You can also attend workshops on spiritual development, how to use crystals and pendulums, and how to make your own spiritual-manifestation baths and oil lamps.

You can learn about things such as the different faces of goddess energy, and different spiritual practices and traditions.”

In addition to educational workshops, Persephone’s Place offers spiritual and energetic activities, such as psychic readings, seances and Reiki sessions, as well as special events like broom-making workshops, Samhain or solstice circle bonfires, and the March Madness Psychic Fair.

“Most of all, Persephone’s Pearl is a safe space and supportive community to those who are searching to connect and nourish their mind, body and spirit,” Omilana says.

“In opening Persephone’s Pearl, I’ve opened a way for those searching for a connection to find the information and the tools to achieve their unique and higher destiny.”

Hello Crystals!

Universal Healing Arts Holistic & Wellness Community HOLIDAY GIFT GIVING Visit our shop for Unique Gift Ideas!

Crystals, Jewelry, Oracle Cards, Candles, Incense, Mala, and more!

SOULCONNECTIONSHOP.COM

Gift Certificates for Healing Sessions, Reflexology, Classes...

universalhealingarts.com • Cortlandt Manor • 914-737-4325

Location: Persephone’s Pearl, 1014B Main St., Peekskill, NY. Info: persephonespearl.com.

Holiday Jubilee Week Events

Tell them you saw it in Natural Awakenings!

In preparation for the holidays and end-of-the-year changeover, Persephone’s Pearl will be hosting activities “for those who want to be festive and spiritual at the same time,” owner John Omilana says.

Every evening during Holiday Jubilee Week (the week leading to Christmas), the shop will offer festive workshops like Victorian ornament making, customized botanical scent making and gingerbread house building. It will also hold a winter solstice bonfire gathering, an end-of-the-year cleansing and vision-board manifestation workshops.

December 2021

25

conscious eating

The Sweet Danger of Sugar ways to enjoy healthier holiday fare

by Christy Ratliff

azurita/AdobeStock.com

C

26

Westchester/Putnam/Dutchess NY Edition

hocolate Santas, decorated cookies and other sweet confections are ingrained in our holiday traditions, yet sugary food does little to actually make us feel merry and bright in the long run.

A high-sugar diet increases the risk of high blood pressure and cholesterol, inflammation, weight gain and weight-related conditions such as Type 2 diabetes, heart disease and stroke. It can also contribute to tooth decay and acne. “Most high-sugar foods are ‘treats’ and are not intended to be high in nutrition or consumed instead of healthier foods,” says Shelley Maniscalco, registered dietitian and CEO of the consulting firm Nutrition on Demand, in Arlington, Virginia. “When we have too many foods that are what we call calorie-dense versus nutrient-dense, we run the risk of displacing healthier foods, and, therefore, under-consuming key nutrients.”

This can impact mental health and impair the body’s ability to manage stress. “When we eat nutritious foods, and our gut is healthy, we obtain necessary nutrients to create neurotransmitters, which are key to optimal mental health,” explains Maggie Roney, a licensed counselor and certified functional medicine provider in Wylie, Texas. “There’s mood-stabilizing serotonin, which is a precursor for melatonin, needed for sleep; dopamine, involved in pleasure, focus and motivation; and GABA, which provides a calming effect that can help with stress and anxiety. All of these require amino acids, zinc, iron, vitamin D, magnesium, copper and B vitamins.”

In moderation, sugar is not necessarily detrimental to our health and well-being, but differentiating between naturally occurring sugar and added sugar is key to finding a middle ground. “New changes in the food label allow consumers to more easily identify sources of sugar in foods,” Maniscalco says. “Many healthy foods naturally contain sugars, such as fructose in fruits and lactose in dairy products. These natural sugars don’t need to be avoided. When checking the label, look for amounts of added sugars and choose the options that have less.”

Foods and beverages with added sugars are now required to list the number of grams and percent daily value for added sugars on the nutrition facts label. For example, a container of yogurt with fruit on the bottom might list total sugars at 15 grams (g), including 7 g of added sugar, which means 8 g of naturally occurring sugars.

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Eat Well and Be Well with

Foodie Guide CAFES CHAKRA BOWLS CAFÉ 33 Arlington Ave., Poughkeepsie, NY 845.849.0399 chakraBowlsCafe.com

O2 LIVING SANCTUARY 792 Rt. 35, Cross River, NY 914.763.6320 O2livingsanctuary.com

GOOD CHOICE KITCHEN 147 Main St., Ossining, NY 914.266.3003 goodchoicekitchen.com

THE FREIGHT HOUSE CAFÉ

609 Route 6, Mahopac NY 845.628.1872 thefreighthousecafe.com

COFFEE COFFEE LABS ROASTERS

Natural FOOD HUDSON VALLEY REGIONAL FARMERS MARKET Sundays, 10am-2pm 15 Mount Ebo Road South Brewster, NY

Falafel Burger with homemade pickled red onions, rice and hempseed tzatziki from Mindfull Meals

MARKETS FARM STORE Z FARMS ORGANIC Open Every Day 355 Poplar Hill Rd. Dover Plains, NY 917.319.6414 ZFarmsOrganic.com

FARMS FABLE: FROM FARM TO TABLE

1311 Kitchawan Rd, Ossining, NY Sat & Sun 9am-4pm FableFoods.com

HARVEST MOON FARM & ORCHARD

BIG ROCK MARKET

Open 6 days a week 6031 RT 82,Stanfordville NY 845.868.3320 BigRockMarketNY.com

GREENS NATURAL FOODS Briarcliff Manor 97 North State Road Briarcliff Manor, NY 10510 914.800.9146 Eastchester 780 White Plains Rd. Scarsdale, NY 10583 914.874.5481 Mt. Kisco 666 Lexington Ave. Mt. Kisco, NY 10549 914.864.1274

Order beans online/ship home 7 Main St., Tarrytown, NY 914.332.1479; coffeelabs.com

130 Hardscrabble Rd North Salem, NY 914.485.1210 HarvestMoonFarmAndOrchard.com

Somers 57 Rte. 6. (in Baldwin Place) Somers, NY 10505 914.485.8093

HILLTOP HANOVER FARM & ENVIRONMENTAL CENTER

GreensNaturalFoods.com

FARMERS’ MARKETS GOSSETT’S FARM MARKET

& Gossett Brothers Nursery 1202 Rt.35, South Salem, NY 914.763.3001; Gossettnursery.com

HUDSON VALLEY FARMERS MARKET

Greig Farm, 223 Pitcher Lane, Red Hook, NY 914.474.2404 Facebook.com/ HudsonValleyFarmersMarket.

1271 Hanover St, Yorktown Heights, NY 914.962.2368 HilltopHanoverFarm.org

GREEN ORGANIC MARKET 275 S. Central Park Ave. Hartsdale, NY 914.437.5802 FB: GreenOrganicMarket

THREE FEATHERS FARM

Grass-fed beef & eggs 371 Smith Ridge Rd, S. Salem 914.533.6529; threefeathers.farm

To place your listing here call 845-593-0065

WHOLE FOODS MARKET 575 Boston Post Rd, Port Chester, NY 914.708.1985

1 Ridge Hill Rd, Yonkers, NY 914.378.8090 110 Bloomingdale Rd, White Plains, NY 914.288.1300

MEAL DELIVERY MINDFULL MEALS

Plant-Based, Gluten-Free Calorie and Macro Counted MindfullMealsDelivery.com

MICROGREENS TINY GREENS FARM

Microgreens, organically grown, local delivery.

CSA. markets wholesale; tinygreensfarm.com

RESTAURANT BROOKLYN ORGANIC KITCHEN

Breakfast, Lunch & Dinner 890 South Lake Blvd.

Mahopac, NY 845.621.2655 BOKmahopac.com

VEGAN SKINNY BUDDHA ORGANIC KITCHEN

159 Lexington Ave., Mt. Kisco 914.358.1666 MySkinnyBuddha.com

Find more local food info and resources on WakeUpNaturally.com

WholeFoodsMarket.com December 2021

27

Hidden sugars are often found where we least expect them.

–Ricardo Díaz In a society long obsessed with counting calories, we may assume we’re making smart choices with low-fat, non-fat, reduced calorie or light versions of grocery items. But, the amount of added sugar is actually higher in low calorie versions of a wide variety of foods because sugar is used to compensate for the loss of flavor from fat. “Sugar tastes good and balances out other flavors, so many foods that we wouldn’t consider sweet have added sugars,” says Colleen Tewksbury, Ph.D., bariatric program manager and senior research investigator at the Hospital of the University of Pennsylvania. “Common products include pasta sauce, cereal and salad dressing. Reading food labels looking specifically for added sugars is key to finding these foods.”

“Hidden sugars are often found where we least expect them,” adds Ricardo Díaz, chef and registered dietitian nutritionist at the

New York-based nonprofit Wellness in the Schools, which works to improve nutrition in school lunches. “Many savory or salty foods tend to have added sugars, such as tortilla chips, popcorn, jerky and frozen prepared foods. Check your labels and compare between products on the supermarket shelves to find the healthiest pick for you and your loved ones.”

“Often, we think of eating in ‘all or nothing’ terms. When we cut out foods we enjoy, it often backfires and we end up overeating them in the end when our willpower runs out,” Maniscaclo says.

“I would really encourage mindfulness in eating so that individuals can enjoy treats in moderation and feel satisfied by them so that there’s less need to over consume. Also, being physically active year-round is a great habit to get into and can create more space in the diet for treats.”

As we implement these small but significant low-sugar strategies, we’ll be rewarded with better physical and emotional health all year long. That’s something to celebrate.

Christy Ratliff is a professional health and wellness writer based in Central Florida.

Tips to Eat Less Sugar

brent hofacker/AdobeStock.com

Shelley Maniscalco, MPH, RD: Eat fruit. Most are naturally sweet and provide healthy nutrients without a lot of calories. As an added bonus, the fiber and water content in fruit helps with feeling satiated.

Add spices and fresh herbs. Studies show that adding them enhances flavor, and it also lowers the use of such unhealthy nutrients as added sugars, sodium and saturated fats.

Colleen Tewksbury, Ph.D., RD: Choose plain yogurt, as it contains no added sugar. Top it with fresh fruit, cinnamon or nuts. Choose yogurt that contains live and active cultures, as these promote gut health and boost immunity.

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Westchester/Putnam/Dutchess NY Edition

maxim khytra/AdobeStock.com

Nearly a quarter of added sugars consumed come from sugar-sweetened beverages such as sodas and fruit drinks, even more than from desserts and sweets. A simple way of reducing added sugar is reducing intake of sugar-sweetened beverages. Three approaches are: setting a frequency goal (limit to x times per week); setting a portion goal (limit to x ounces per day); or setting a substitution goal (replace sugarsweetened beverages with sugar-free options).

Jennifer Martin-Biggers, Ph.D., RDN: To reduce sugar intake, as with any other new habit or behavior change, it’s important to set manageable goals and set new ones as you go.

Another way to support dietary changes is through supplementation. The mineral chromium, in particular in the form of chromium picolinate, has been shown in clinical studies to reduce food cravings. ronstik/AdobeStock.com

marilyn barbone/AdobeStock.com

Chef and dietitian nutritionist Ricardo Díaz: Swap out fruit juice cocktails and fruit juice concentrates for whole fruits and 100 percent fruit juice. Fruit beverages rely on added sugar to provide much of their sweetness.

Choose whole grains over enriched grains.

Include a variety of whole grains in your diet, such as oats, brown rice or whole-wheat pastas and breads.

To maximize fiber intake, pick products labeled “100% Whole Grains” over labels stating “Whole Grains” or “Multigrain”.

Make your own baked goods. Besides controlling the amount of sugar in your treats, baking at home is a great way to get your youngest family members involved in cooking.

Film Suggestion: Watch That Sugar Film, a 2014 Australian documentary/drama directed by Damon Gameau at WatchDocumentaries.com/ that-sugar-film. According to New York Times film critic Daniel M. Gold, “The food-doc shelf is crowded with good-for-you movies, including Fed Up, Fast Food Nation, Food Inc. and, yes, Super Size Me. That Sugar Film is a worthy addition, entertaining while informing.”

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Low- or No-Sugar Holiday Treats A Dietician’s Healthy Dark Chocolate Bark

photo provided by allrecipes.com

6 oz dark chocolate ¼ cup raw pistachios ¼ cup dried cranberries 2 Tbsp shredded coconut Line a baking sheet with parchment paper and set aside. Create a double boiler by placing a saucepan filled with a few inches of water and topped with a glass bowl over medium heat. Bring the water to a boil. Add two thirds of the chocolate and let melt, stirring until smooth. Take off the heat and stir in the remaining chocolate.

Pour melted chocolate onto the prepared baking tray. Spread to ⅛-inch thickness. While the chocolate is still warm, sprinkle with dried cranberries, chopped pistachios and shredded coconut. To set, place tray in the fridge for 15 to 20 minutes or in the freezer for 10 to 15 minutes.

Break the bark into pieces and serve.

Store extra pieces at room temperature in an airtight container.

Courtesy of Jessica Bippen, MS, RD. For more information, visit HUMNutrition.com/blog. kolesnikovserg/AdobeStock.com

This dark chocolate bark recipe is holidaythemed with red, white and green toppings.

Other topping options include almonds, dried fruit, sunflower, pumpkin or hemp seeds or granola.

Baked Apples

Preheat oven to 375° F. Wash apples.

Using an apple corer, remove cores and leave ½ inch of the bottom of each apple. (If using a paring knife, just cut the center core out fully.) Make the hole ¾-inch wide, and remove the seeds using a spoon. Place the cored apples in an 8-inch-by 8-inch baking dish.

oven, and baste apples several times with the juice from the pan. (Apples can be baked in a muffin tin. Place muffin liners into the muffin tins, and place cored apples inside.)

Chef ’s Note: Personalize the baked apples with seasonal fillings and spices, such as nutmeg, cardamom or pumpkin pie spice. For a twist, try a savory, fresh herb like rosemary or thyme.

Courtesy of Wellness in the Schools. For more information, visit WellnessInThe Schools.org. roman samokhin/AdobeStock.com

photo provided by allrecipes.com

4 large Granny Smith baking apples Juice of one lemon (about ¼ cup) 1 tsp cinnamon ¼ cup chopped pecans or another nut of choice ¼ cup raisins or another dried fruit of choice 1 tsp butter ¾ cup boiling water

Sprinkle lemon juice over apples to prevent browning. In a small bowl, combine cinnamon, chopped nuts and raisins or another dried fruit. Stuff each apple with the filling mixture. Top with a dot of butter (about ½ to ¾ tsp per apple). Add boiling water to baking pan.

Bake for 40-45 minutes until tender, but not mushy. Remove baked apples from the December 2021

29

The Power of Gathering in Community

by Linda Sechrist

H

ad the intellectual achievements of human culture evolved during a revolution based on living systems in the natural world rather than one of rapid industrial growth and resource consumption, we might be experiencing interconnectedness instead of divisiveness during this time of social and ecological crisis.

A nature-focused revolution embracing humans as an integral part of the Earth’s natural systems would have instilled a deeper understanding of the wonders of the human body as a living system imbued with inner intelligence, as well as the intelligence of the non-human living world. This perspective, held by Native Americans, would have helped to create sustainable human communities that flourish by connecting, collaborating, cooperating and communicating.

With such approaches as wisdom circles, story circles, power of eight intention circles, support groups, prayer circles and dialogue circles exploring conflict solutions, Western minds are just beginning to comprehend how small-community experiences of fellowship and communion can assuage feelings of separation and isolation, and create inner experiences of wholeness and belonging.

Mentoring Each Other Although not always sharing a common geographical location, 30

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small communities formed around common interests and shared values enable emotional healing. The ManKind Project (MKP), which describes itself as a “men’s community for the 21st century,” has more than 1,000 peer-facilitated groups in 22 countries in which men mentor each other through their life passages.

“In our MKP communities, there’s a sense of shared commitment and the shared values of accountability, authenticity, compassion, generosity, integrity, respect, leadership and multicultural awareness, along with a shared vision pointing us in the direction we want to go together,” says Boysen Hodgson, MKP-USA communications director. “While MKP’s mission statement informs our work, in New Warrior Adventure training, each man creates a personal mission statement. Mine is, ‘I transform culture by designing change, building bridges and co-creating space for connection.’”

According to Hodgson, when a man shares how he hears his inner voice for the first time along with his story in another man’s story, he becomes aware of his interior capacities and cultivates internal and external listening skills. By sharing personal stories, men experience epiphanies that can result in connections and bonding.

Douglas Bonar, a 35-year veteran of mental health counseling and owner of A Center for Wellness, in Pinellas Park, Florida, has been facilitating men’s groups for 22 years. Men and occasionally women that have been court-ordered to undergo counseling with

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Circles of Healing

Bonar for 29 weeks after their incarceration learn the value of growing together in community. “I initiate the uninitiated who’ve never heard about the powerful impacts of respectful, attentive listening without judgement, giving/receiving feedback and support, and learning about successes and failures in the company of community,” says Bonar. “Actively engaging the minds, hearts and energy of people participating in community makes experiencing emotional healing possible. Feeling truly heard and deeply listened to and comprehending life from a multisensory human perception and a sense of oneness can lead to understanding that we are never alone, the universe is alive—conscious, intelligent and compassionate.”

More about progress than perfection, Bonar’s unique Roots and Wings Way of Wholeness approach to healing in community tills the soil of an inner world and plants seeds via the introduction of guidelines for creating authentic power, spiritual growth, levels of consciousness, coherence, the realization of one’s true self as more than an enculturated personality, the Noetic experience of oneness, humans as energetic beings, emotions as energy in motion and a coherent energetic field that the HeartMath Institute notes creates synchronization, or entrainment, between the heart and mind, as well as a sense of unity.

Sharing Sacred Space Jean Shinoda Bolen, a Jungian psychiatrist, activist and author of Moving Toward the Millionth Circle: Energizing the Global Women’s Movement, encourages everyone to follow a path with soul and take on a personal assignment that contributes to change, while relying on the support of circle communities of like-minded individuals. “Fundamental principles applicable to any group include creating sacred space, listening with compassion and for wisdom, speaking from the heart and personal experience, inviting silence and reflection when needed, taking responsibility for your experience and your impact on the circle, keeping the confidence of the circle and making decisions when needed by consensus,” says Bolen, whose active events include a prayer circle and another with women she has been together with since the 1980s.

“The more frequently a circle meets to fully witness one another’s life stories, including all the changes and crises, a growing trust and heart connection occurs and a coherent energy field is created,” says Bolen. At the beginning of her circle gatherings, upon hearing the tone of a Tibetan bowl, she says, everyone immediately drops into coherence; a state of connectedness in which the whole is greater than the sum of the individual parts.

Cultivating Deep Listening As the host of New Dimensions, a nationally syndicated radio program that addresses cultural shifts, Justine Willis Toms has deeply explored interconnectedness with some of the greatest minds on the planet, including the Dalai Lama and physicist David Bohm.

Referring to her circle communities as “friends of the heart,” she enthuses, “When I am deeply listening to another or speaking authentically aloud in a circle of trust, I get to hear myself in a way that I don’t if I’m only listening to what is in my head.”

Recalling a tumultuous time in her life, Toms relates a profound healing experience that occurred in a circle community in which she and her husband had been participating since the 1980s. “This particular circle usually gathers for an entire weekend. On one, I arrived in deep distress—so much so that on Friday I began pouring out my fears, anxiety, blame and judgements. I raged through the night and didn’t stop until after breakfast on Saturday, when I felt complete, totally heard, emotionally healed and revived.”

From a sense of peace and clarity, Toms knew that healing occurred because of the circle’s capacity for deep listening. “We know and trust the true genius that each of us is, and we know how to not be afraid for each other when life is in a rollercoaster cycle and we’re at the bottom, but don’t want to pull the brake because we’ll never have the momentum to go back up. This is the power of a circle of friends of the heart who love you,” says Toms, who shares a favorite African saying, “‘A friend is someone who knows your song and sings it to you when you have forgotten it.

Those who love you are not fooled by the mistakes you’ve made or the dark images you hold about yourself. They remember your beauty when you feel ugly, your wholeness when you are broken, your innocence when you’re feeling guilty and your purpose when you are confused.’”

Connecting through Common Emotions Physician Jennifer Phelps, owner of Phelps MD Integrative Medicine, in Redding, Connecticut, is a trained facilitator of small groups who has worked in communities traumatized by natural disasters and human-caused catastrophes in her role as a faculty member of the Center for Mind-Body Medicine, in Washington, D.C. “Where individuals listen to the grief and loss of others, emotional healing can be quite profound. Sharing stories in community, we learn we’re not alone and isolated, but rather related and connected in our human emotions,” says Phelps, adding that in groups of fewer than six people cohesiveness dissipates, leaving only conversation and cross-talk.

The process of human and community development unfolds from within each person, relationship and community. According to Cate Montana, of Kula, Hawaii, author of The E-Word: Ego, Enlightenment & Other Essentials, awakening to the illusion of separation, which can happen in community, sparks healing.

“The persona of an individual as only a body and mind is the big sleep,” advises Montana, whose life work has been about waking people up to the truth of their essential spiritual nature and giving them tools for a more fulfilling life.

Having experiences of fellowship and communion with likeminded people can make it possible to observe and understand how ego and mind function, and to become aware of crippling social programming which fragments, separates and divides us.

Experiencing a sense of wholeness in such an environment allows for healing naturally on many levels.

Linda Sechrist is Natural Awakenings’ senior staff writer. Connect at LindaSechrist.com.

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Ideas for Starting and Maintaining a Circle

by Justine Willis Toms When I tell someone that I’ve been meeting in a circle with the same people for more than three decades, they invariably ask, “How can I have that in my life?” They are eager to hear my stories, but feel overwhelmed about how to start a circle of their own.

While those first steps feel like the biggest steps, they are really baby steps.

Best Practices for Circles These agreements have helped circles to function more successfully for all participants.

Three-step advice: 1. Make the commitment and write it down 2. Put out the call 3. Be consistent

n Consider it a sacred space

Step One: Set forth a clear intention.

n Encourage and welcome diverse

n One person speaks at a time n Speak and listen from the heart

Years ago, I learned from Rev. Mary Manin Morrissey that everything is born twice: first in the imagination and then into the world. In the beginning, you will not know all the details, but you need to be clear in the overall intention of starting a circle and meeting regularly. Instead of saying, “Having a circle in my life is a good idea,” say, “It’s as good as done; I’m going to make it so no matter what.” Then write it down. This anchors it into the world of manifestation.

Step Two: Put out the call.

After making the inner commitment, you need to tune into other people that want to travel with you. It doesn’t take a lot of people to begin; one or two others will be fine.

Talk to a friend about this idea. You may feel awkward at first, but be assured there is a field of energy holding you—humans we have been circling since the dawn of history.

If people turn you down, do not be discouraged. Trust that the perfect people will begin to show up. It is my experience that if even two people meet using circle principles on a regular basis it acts as an attractor for others.

Step Three: Meet on a consistent basis.

Put your circle time in your calendar as an important event. Keep this commitment just as you would a medical or dental appointment. Show up and keep the appointment even if you are the only one. There will be times when you feel too tired to go.

Go anyway. Afterwards, you’ll be truly delighted you went. Being sporadic in your meeting time will create a “leaky container”. Meeting consistently builds a powerful and vitalizing bond.

points of view

n Listen with discernment instead

of judgment

n When in doubt or need, pause and

silently ask for guidance

n Share leadership and resources n Decide together how decisions

will be made

n Work toward consensus

when possible

n Offer experience instead of advice n Decide together what is to be held

in confidence

n Speak from your own experiences

and beliefs rather than speaking for others

n Open and close the circle by hear-

ing each voice (Check-ins and check-outs)

FOR MORE INFORMATION, VISIT: New Dimensions Radio NewDimensions.org

Cate Montana CateMontana.com

Mankind Project MankindProject.org

Institute of Noetic Science (IONS) Noetic.org

Jean Shinoda Bolen JeanBolen.com

Douglas Bonar A Center for Wellness ACenterForWellness.net

Circle Principles MillionthCircle.org/circle-resources/ circle-principles 32

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The Center for Mind Body Wellness cmbm.org HeartMath HeartMath.com Jennifer Phelps, M.D. cmbm.org/faculty-member/ jennifer-phelps-md

wise words

Thomas Moore on the

Art of Soulful Listening

by Marlaina Donato

What inspired you to write Soul Therapy?

We need more therapeutic conversations in all areas of life, and my book is for the ordinary person, as well as the professional therapist. We could talk to each other with the intention of befriending and offering useful care. Medicine is in need of an injection of this therapeutic talking and listening to add soul and spirit to an otherwise materialistic approach to the human being.

T

homas Moore, New York Times bestselling author, Jungian-based psychotherapist, musician and former monk, has been an advocate for conscious living since authoring his first book, Care of the Soul: A Guide for Cultivating Depth and Sacredness in Everyday Life. Twenty-three books later, Moore breaks ground with his latest release, Soul Therapy: The Art and Craft of Caring Conversations, in which he invites therapists, psychiatrists, spiritual directors, ministers and caregivers to cultivate deeper connection based on soulful listening. His timeless wisdom inspires all of us to live from a state of spirituality and conscious wonder so that we might bridge the chasm between cultural, political and personal differences.

photo by Simone Anne

What is soul therapy in modern times?

The ancient Greeks wrote extensively about the soul. Their word was psyche, so it takes very little effort to see how psychotherapy is about caring for the soul. The ancients felt that the soul’s natural home is in the “underworld”, and soul therapy sees it the same way. We are not interested in causing behavior changes or finding explanations for current problems. These don’t go deep enough. They do not touch the underworld, or deep narratives and memories of a person. For example, if a person complains that he eats too much, then we might go deep and see if the underlying issue is a failure to nourish his life and person. We look for metaphors and layers of meaning. We don’t want change for the sake of change. We don’t necessarily expect a person to feel better or be better adjusted to life. We stay close to the symptom, like eating too much, and hope to see it fulfilled at a deeper level, truly nourishing your life.

What soul work is required of the helper to be able to address the needs of others?

The helper in soul therapy has to learn to

observe carefully, and at a deep level, the narrative or story being lived out, often unconsciously, in a client. The arts, mythology, alchemy, dreams—these can all give hints about the deeper story being lived. The soul therapist does not give much advice, if any, and doesn’t try to figure a person out. He or she stays close to the symptoms to see what the pain and confusion are all about. A person gets to know better the desires and fears that motivate him, without judgment or agenda. You try to see where the soul might have been wounded or not cared for.

Why do you think there is a perceived increase in anxiety and depressive disorders?

Our underlying philosophy or way of seeing everything is based on quantified studies, brain and laboratory research and the need to explain and define everything.

There is no room for mystery and its language, which is poetic and metaphorical.

The soul suffers.

How can we truly listen to others and cultivate authentic presence?

Today we often debate rather than converse. We want to win arguments rather than gain deep insight. You listen well only when you find peace in yourself and give up the need to be always right.

What gives you hope for humanity?

In spite of all our problems today, I am an optimist. Humanity is very slowly evolving into a more humane community of Earth beings. We have a long way to go. I see our young people today, many of them impatient to create a different kind of global culture, one that has the courage and vision to deal with our ecological crisis and create a peaceful political planet. They are not plagued with cynicism or despair. We can’t give up our idealism and surrender to pessimism. The world has always had deep troubles. The challenge should bring out all our creativity and passion for life.

Marlaina Donato is an author and recording artist. Connect at WildFlowerLady.com.

December 2021

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healing ways

Amp Up Immunity Proven Boosters for Good Health

foxyliam/AdobeStock.com

by Ronica O’Hara

A

s we head into the holidays, a gift that many of us wish for is a strong immune system to protect us not only from serious illness, but also from wintry coughs and sniffles. Robust immunity rests on three pillars, research shows: getting at least seven hours of sleep a night to allow immune functions to reboot; daily exercise to stimulate the production of white blood cells that fight off harmful bacteria and viruses; and plant-based foods to supply the antioxidants and phytochemicals needed to reduce inflammation and keep cells humming happily.

In addition, we can enhance immunity by adding specific adaptogens and mushroom powders into our daily routine. These study-proven substances perform specific functions in the immune system that boost our resistance to illness. As powders, they can be easily added into drinks or foods, and they can also be taken as tinctures or pills.

Modulating Immunity with Adaptogens Used for millennia in China and India, adaptogens are plants 34

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that keep the body in balance by helping it adapt to stress. They interact with the hypothalamic-pituitary-adrenal axis, a complex system of glands, hormones and receptors that helps manage homeostasis, stress responses and energy metabolism. “Adaptogens are a great way to boost immunity, especially if you are constantly sick and run down due to feeling stressed,” says Heather Hanks, a Plymouth, Michigan, nutritionist with USA Rx. Adaptogens typically take two or three weeks to become effective; follow package directions for proper dosage.

Astragalus (Astragalus membranaceus), an herb called locoweed in the U.S., boosts immune function by increasing natural killer cell activity and enhancing the function of macrophages, the “immune sentinels” that reside in tissues. A recent review suggests that long-term use of astragalus might help prevent colds, and taking it for up to six weeks may relieve seasonal allergy symptoms such as runny nose, itching and sneezing. It has also been shown to improve recovery after illness, disease or prolonged stress and to help post-chemotherapy patients regain health.

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Polish researchers found that rowing team athletes given 500 milligrams of astragalus root extract each day for six weeks had immune systems that recovered faster after strenuous exercise.

Panax Ginseng, a perennial plant from East Asia, keeps the immune system in balance by regulating its components, including macrophages, dendritic cells and both T and B cells. It improves resistance to illness and microbial attacks, helps counter stress, controls inflammation, improves cognitive functions and has been found effective in the treatment of cancer, neurodegenerative disorders, insulin resistance and hypertension.

Tulsi (Ocimum tenuiflorum), also known as holy basil, “enhances the immune response, protects the body against bacterial and viral infection and promotes clear and comfortable breathing,” says Ameya Duprey, a certified Ayurvedic practitioner in Nevada City, California. Studies show that it also helps prevent liver, kidney and brain injury by protecting against the genetic, immune and cellular damage caused by pesticides, pharmaceuticals and industrial chemicals.

The Marvel of Medicinal Mushrooms Used medicinally since at least 3,000 BCE, certain mushrooms have been found to have antimicrobial, anti-inflammatory, cardiovascular-protective, anti-diabetic, liver-protective and anticancer properties. They are usually not cooked, but rather taken as a powder that can be added to foods like smoothies, cereals and stir-fries.

Reishi mushrooms increase the activity of killer cells and lower inflammation in white cells, warding off infections. “They are used by cancer patients, as they support a healthy immune system, have antioxidant properties and may prevent or treat infections,” says Linda Strause, Ph.D., an adjunct professor of human nutrition at University of California San Diego, whose husband with brain cancer was encouraged to take the mushrooms as a supplement.

Cordyceps (Cordyceps sinensi) is harvested from the larvae of caterpillars in the high Himalayas. In a randomized, eight-week Korean study of 79 adults, supplementing with 1.7 grams of cordyceps extract daily led to a significant 38 percent increase in the activity of natural killer cells that protect against infection. It has been used traditionally to treat fatigue, sexual dysfunction, asthma, kidney problems, high blood pressure and weak hearts.

Turkey tail (Trametes versicolor) contains a compound called polysaccharide-K that stimulates the immune system. It also acts as a prebiotic, which promotes the health of the gut microbiome, a key player in immunity. A Harvard Medical School study of 22 healthy people found that taking 3,600 milligrams of polysaccharopeptide extracted from turkey tail mushrooms each day led to beneficial changes in gut bacteria and suppressed the growth of problematic E. coli and shigella bacteria.

Health writer Ronica O’Hara can be contacted at OHaraRonica@ gmail.com.

December 2021

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healthy kids

The Best Books for Kids Gift Choices that Can Open Up Worlds

goodluz/AdobeStock.com

by Sandra Yeyati

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elping children learn to read and love books is one of the greatest parental endeavors. Many kids learn their first words after hearing the adults in their lives sing a lullaby or tell them a nursery rhyme. “Building a child’s vocabulary is the key to reading, and rhymes, singing, word games, synonyms, homonyms and rap are great places to start,” says Claudette McLinn, executive director of the Los Angeles-based Center for the Study of Multicultural Children’s Literature and former librarian, teacher, school administrator and children’s bookstore owner.

A child’s first reading experience will likely involve a picture book. “What’s powerful about picture books is that the illustrations and text intertwine,” McLinn explains. “You can read them aloud together. As the child looks at the artwork, the adult can ask, ‘What is that?’ And the child can use their imagination while you teach them to observe, articulate and start the reading process.”

To encourage childhood reading, it’s helpful to have a variety of books around the house and to set aside reading time every day. “It costs nothing to check out a pile of 25 books at the library, take them home and try them,” says Maeve Knoth, a librarian at Phillips Brooks School, in Menlo Park, California. When buying books, she suggests consulting 36

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librarians and booksellers for recommendations, as well as relying on book awards such as the Newbery or Caldecott medals, and on book lists compiled every year by reputable organizations and committees, notably the Association for Library Service to Children, a division of the American Library Association.

Choosing books for kids should always start by discovering what their passions or interests are and then finding a good book on that subject, says McLinn, adding that encouraging children to browse the shelves and choose their own books is an empowering exercise that builds self-esteem and a love of reading. Whether it’s dinosaurs,

cars or the stars and planets, there’s a kid’s book about it. “Although fiction is important early on because it increases imagination, nonfiction books help kids learn new information and understand the role of the table of contents, the glossary and index, and informative diagrams,” she says, adding that she prefers award-winning nonfiction books because they’ve been vetted for accuracy.

“Kids often gravitate toward books that are a little bit less challenging,” Knoth says. “While I have no objection to those popular books, which are lots of fun, they’re not going to give kids a new way to think about themselves or the world. I want my children to have consequential reading experiences with books that offer new points of view where kids can live in someone else’s heart and mind for a little while. I want them to know what it might be like to live in a different time period or to grow up in China.”

According to Knoth, a great children’s book will include an engaging character that has an experience, prompting them to change and grow. “I want it to be well structured and beautifully written, with setting, point of view and all those elements that fit together to create a theme and give you a literary experience,” she explains. She looks for nuanced books that invite kids to use their imagination and find their own way.

“The reader might be young, but they’re not dumb. They just haven’t had lots of experiences yet. If a book concludes with one narrow solution to a child’s problem, then I would say it’s not that useful or successful,” says Knoth, a frequent contributor to The Horn Book, a resource for children’s book reviews and articles.

McLinn believes that kids should be exposed to a diversity of authors and illustrators that explore the lives of all cultures.

“We live in silos with the people in our group, and we don’t know anything about other groups,” she explains. “When you read about other cultures, you learn that we are more alike than we are different.

We may eat different foods, wear different clothing and have different customs, but you find out that it’s not scary. Kids love to read about heroes that they can identify with and become their friends. Children are

into social justice and fairness. As a child, I loved biographies. I wanted to read about great people and what made them great so that maybe I could be great like them.”

Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@ gmail.com.

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natural pet

Toyland for Pooches Choosing Safe Playthings a Dog Will Love

by Karen Shaw Becker

M

error to determine what type their dog prefers—and which are safest—from a mind-blowing selection of tugs, balls, discs, chews, puzzles, squeaky or stuffed toys and more. Because many pet stores welcome dogs, some pet parents even bring their four-legged family members along and allow them to sniff out their favorites.

It’s important to select a dog’s toys carefully, because not every option is a good choice. For example, some dogs, especially large breeds, tend to rip soft toys apart within seconds to taste-test the stuffing.

There are also dogs that can swallow small soft toys whole. A pup’s temperament, size and age all play a role in determining which toys are safe, and there are also

considerations based on the toy itself, such as materials used, size, shape and more.

Potentially Toxic Toys Pet toys are not regulated, so they can be made with virtually any material. Plastic toys, in particular, can be dangerous, because many contain endocrine-disrupting chemicals such as phthalates and bisphenol-A (BPA). Old or weathered toys such as those left outside leach higher concentrations of harmful chemicals.

While BPA-free toys are available, the toxin may have been replaced with similar—or even more toxic—chemicals, including bisphenol-S (BPS), so “BPAfree” unfortunately isn’t a reliable indicator of toy safety. Other adulterants found in dog toys include heavy metals like lead and formaldehyde.

When looking for new

Arno/AdobeStock.com

ost healthy dogs retain their love of play throughout their lives. Because canine family members can be loosely compared to perpetual human toddlers, it makes sense that they enjoy playtime no matter their age.

Most dogs are also fascinated, at least temporarily, with toys made just for them.

Some love to chase a ball or Frisbee and others like a good game of tug or stuffed toys. Most dogs seem to enjoy playthings that squeak when they bite them, possibly because the noise brings to mind the sound of captured prey, or perhaps because pet parents give their dogs extra attention when they “get their squeak on”.

Most dogs in the U.S. have lots of toys, and many pet parents practice trial-and-

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toys, choose those made in the U.S. out of 100 percent natural rubber, organic cotton or other eco-friendly and contaminant-free materials. Try the sniff test. If a toy being considered smells strongly of chemicals, put it back. Testing shows that some tennis balls made for pets contain more contaminants than those made for sports.

The best toys for pets are usually handmade by individuals or very small companies and can be found at local farmers’ markets or sold regionally in small, independent pet stores. There’s no plethora of companies that produce 100 percent organic toys, but some great, allnatural toys can be found online.

What Dogs Seem to Prefer Researchers have discovered that regardless of the type of toy, once a dog is completely familiar with the sight, sound, smell and feel of it, boredom can set in. In addition, we may want to avoid “indestructible” toys the dog can’t make a dent in, because they enjoy toys they can pull apart and destroy, or those that are edible.

Offering a dog easily destroyed toys isn’t ideal, either, as they may accidently or intentionally ingest some of the non-edible pieces. A good alternative is recreational bones (large, raw chunks of beef and bison femur bones), which are quite enjoyable to most dogs, even though they’re not technically toys. Lick mats that hold a soft food treat are also a great environmental enrichment choice for dogs that tend to destroy toys quickly.

Treat-release puzzle toys, toys meant to be chewed and those that make noise or are edible (like a nontoxic dental bone) can also be good options, while toys that are hard, unyielding and silent will probably not be a big hit.

Don’t underestimate our human ability to stimulate a dog’s interests. A session of playtime—playing fetch, tug-of-war or hide-and-seek—will be far more stimulating to the pup than any toy could be.

Veterinarian Karen Shaw Becker has spent her career empowering animal guardians to make knowledgeable decisions to extend the life and well-being of their animals. For more information, visit DrKarenBecker.com.

Tips for Selecting Safe Dog Toys These guidelines compiled by VetStreet.com are recommended by veterinarian Karen Shaw Becker to help in choosing toys that will keep a dog not only happy, but safe. n Choose toys that are the right size for your dog. Giving a small toy to a large dog poses a risk of inhalation and choking. Small balls are especially dangerous, as they can easily become lodged in your dog’s trachea. Generally speaking, you should choose large toys for large dogs and smaller toys only for smaller dogs. n Avoid toys that have small parts that can be chewed or pulled off and those with sharp edges or that can be chewed into sharp points. n When playing fetch, avoid toys that are heavy or hard enough to damage your dog’s teeth or injure him. n If your dog likes to de-stuff toys, be sure he’s not eating the stuffing. Some dogs really enjoy stuffing-free toys.

Toys That Require Close Supervision n Long, rope-like or tug toys, since they can become wrapped around your dog’s neck n Squeaky toys if your dog likes to play “rip out the squeaker” n Battery-operated toys, because if your dog manages to get the batteries out and swallows them, it can result in battery toxicosis n Tennis balls, which can be a choking hazard for large dogs, and the abrasive fuzz may wear down the teeth of an aggressive or persistent chewer n Frisbees and similar flying discs that may cause your dog to jump up and twist simultaneously, which can lead to leg and back injuries

Toys to Avoid n String, ribbon, pantyhose, socks and rubber bands, all of which can be swallowed and cause life-threatening complications in the digestive tract n Children’s toys (such as stuffed animals); they’re not designed to withstand the type of play dogs engage in n Toys stuffed with beads or beans n Rocks and sticks n Containers (including bags) large enough for your dog to put his head in; if it becomes stuck, he can suffocate n Tug toys for dogs with neck or back problems, such as herniated disks n Rubber toys with a hole in only one end, as they can form a vacuum that catches your dog’s tongue n Rawhide chews aren’t recommended for several reasons, including that they pose a high risk of choking and intestinal obstruction

December 2021

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by Marlaina Donato

I

nevitably, the wheel of the year turns with the nuances of the seasons hardly noticed in the blur of our busy days. “Next year,” we say, when we realize that we’ve run out of time to try that holiday recipe, connect with friends or revel in a winter sunset. Collecting small joys takes us out of survival mode and into wide-awake living.

Pausing to sip from winter’s steaming cup of comfort can be the perfect way to begin a new chapter that prompts us to come back to the center.

In the ancient world, fire festivals marked holy days celebrating the sun’s promise of return and supplied felicity in a time of hardship. Today, something inside our ancestral memories makes us crave celebration as we wrap the year’s end in shiny ribbon, ethereal lights and scented candles.

Singing, chanting or caroling this time of year—“old-fashioned” pastimes—were ancient elements of winter’s revels that invited benevolent energy and chased away bad luck. While most of us no longer grace our neighbors with song, raising our voices to any capacity can be an offering, an invitation to hope and beauty. Singing multicultural songs with the kids, writing a spontaneous prayer or sharing seasonal or funny stories naturally boosts the immune system and helps to fight off the winter blues.

Winter has its own jewel-toned beauty that rivals summer’s most dazzling hour if we pay attention: ruby fruits baked with brown sugar, rosy desert mornings and snowy sapphire twilights. Pointing out December constellations over a beach or lacing up our boots for a brisk walk helps us to unplug from the world’s problems. Sprinkling heart-healthy spices in our morning coffee opens a gloomy day on a lovely note.

Winter can feel long, so go ahead and treat your senses; buy a few yards of red velvet to sleep on or pick up that novel you’ve been planning to read. Live and give a little more deeply. Feed the birds and feed your soul. kharchenkoirina/AdobeStock.com

WE THINK YOU WILL TOO!

Celebrating the Soul of Winter

Marlaina Donato is an author and a composer of ambient holiday music. Connect at WildflowerLady.com.

Revels Around the World: n The celebration of Soyal by the Hopi people of northern Arizona centers on purification, dancing and inviting the favor of the Kachinas, or protective nature spirits. n The ancient Persian festival Yalda celebrates family time and the triumph of the sun, with people staying awake

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to see the sunrise and eat foods such as pomegranates and nuts. n The Chinese festival of Dong Zhi, or the “arrival of winter”, is an ancient celebration of labor and the closing year. n The Ukrainian celebration of Malanka, or Orthodox New Year, is a type of Mardi Gras involving masks, costumes and singing from house to house.

Intuitive & Healing Arts Lightworker and Karttikeyan Yoga Nidra Training Begins in January

S

amyama Flowering Tree, a spiritual astrologer, intuitive mentor-coach and teacher, will offer Beginner’s Lightworker and Karttikeyan Yoga Nidra Certification. Training is on two upcoming weekends: January 15 and 16, and January 22 and 23.

Samyama has been on the spiritual path she was 13. She is creator and founder of the Taoist Yogi-Christ Lineage of North America International Samyama Flowering Tree and the grandmaster, seer and chief high priestess of The Mahavatar Babaji Mystery School in Rochester, New York, and The Holy House in Westport, Connecticut, also known as Transformation Center CT. Samyama says spiritual astrology is central to her intuitive mentor-coaching; she weaves it together with her spiritual healing skills, using the transformative power of the spoken word as a healing tool.

“During my 39 years as a spiritual astrologer, I find that people are like water—we find our own proper level,” she says.

“It’s a matter of finding a happy medium that resonates, so that life is fulfilled on a level that is doable. Then we relish the gifts of life that come with finding our niche at long last.”

Samyama teaches and mentors students through workshops, certification trainings, private personal retreats and private tutoring in esoteric studies, advanced metaphysics, practical yoga philosophy, lightworker and Karttikeyan yoga nidra, and tarot clinic. All are offered online as well as in person in New York and Connecticut.

For more information, including holiday sale pricing for services, visit SamyamaLLC.com. See ad, page 11.

ASTROLOGY

ENERGY HEALING

Pam Cucinell Phone, online & in person 917.796.6026; InsightOasis.com

Elizabeth Pasquale, CST, NLP Bemer, Cranial, Lymph, NLP At home, office or remotely WellOnTheWay.org; 607.351.7024

Samyama Flowering Tree Spiritual Astrologer, NEW Intuitive Mentor-Coach & Teacher Samyamallc.com

ENERGY MEDICINE Bernadette Bloom, MI Energy Healing & Teacher 239.289.3744 theesotericbloom.com

INTUITIVE ENERGY HEALING The Temperance Center Merrill Black, LCSW Reiki Master/Instructor Light Body Quantum Healings 914.793.2600 TheTemperanceCenter.com

INTUITIVE HEALING White Lotus Grace Intuitive Healing, Readings & Dance Millbrook + Virtual Sanctuary 845.677.3517 whitelotusgrace.com

PSYCHIC MEDIUM Angel Aura Spiritual Boutique 12 West Main St, Pawling, NY 845.493.0432 AngelAuraBoutique.com Celestial Touch Laura Schek, Psychic Medium, Reiki Master 7 Arch St, Pawling, NY 845.244.1767 celestialtouchllc.com

QIGONG In Balance Concepts Qigong. Tai Chi. Meditation 2505 Rt. 6, St. 108, Brewster 845.803.1992 Inbalancetaichi.com

NATURE & FOREST THERAPY

REIKI

Nature’s Whispers Guided Meditative Walks thru Nature Dutchess/Putnam/Westchester 845.489.7250 MeditativeWalks.com

Balancing 4 Life Anne Bentzen, Jikiden Reiki Certified Teacher/Practitioner 25 Broadway, Pleasantville, NY 914.588.4079 Balancing4Life.com

NEW AGE STORES Persephone’s Pearl Spiritual Development Center Candles, Books, Tarot, Jewelry Psychics, Crystals, Classes, etc.

1014B Main St., Peekskill @persephonespearlpeekskill 914.737.3460 PersephonesPearl.com The Soul Connection Shop Metaphysical Shop; Crystals, Jewelry, Reiki, Tarot, more at Universal Healing Arts Center Cortlandt Manor, 914.737.HEAL SoulConnectionShop.com Synchronicity Psychics/Crystals Candles/Tarot/Sage 1511 Route 22 Brewster @synchronicityny 845.363.1765 SynchronicityNY.com

Discover more healing resources on WakeUpNaturally.com

Edit Babboni, CHC, RYT 200 Reiki Healing.

Health Coaching. Yoga.

61 Lakeview Drive, Yorktown Heights, NY 917.721.2529 yoga.zengarden@gmail.com Laura DeToia In person and Long-Distance Reiki 914.645.7704 MerkabaPeace.com The Loving Lotus In person or remote sessions 914.557.8213; lovinglotus.org the.loving.lotusx3@gmail.com

TAROT CARD READINGS Purple Lotus Zen Michelle B Whitney Tarot & Oracle Readings, Medium, Energ Healing.

By phone appt.

914.513.8398; Purplelotuszen.com

WELLNESS BOUTIQUE The Healing Collective NY 267A Central Ave. White Plains Shop & Heal: 914.236.HEAL thehealingcollectiveny.com December 2021

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fit body

HOLIDAY ZEN

Stress-Free Fitness and Self-Care

by Maya Whitman

D

espite our best efforts, holiday time can frazzle our nerves and snag us in an unhealthy loop of overindulgence. To combat holiday pressure, the Mayo Clinic suggests maintaining a regular exercise program and investing in me-time activities like meditation and deep breathing.

Movement and simple self-care, even for a few minutes, can lower cortisol levels that often contribute to excessive food cravings. Walking, going for a run, lifting weights, or getting into the pool or onto the yoga mat can help us enjoy the season with less angst.

foto helin/AdobeStock.com

Cancelling Guilt, Staying Healthy

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With simple strategies, enjoying the office party dessert table doesn’t have to get us off track. “One of the greatest gifts you can give yourself when reaching for a cookie is to be in full approval of eating it. Let your experience of eating it be clean, present and so free of resistance that you can really experience it,” says Maria Miller, a spiritual life coach in Oceanside, California.

Stephanie Mansour, host of the weekly national PBS health and fitness show Step It Up with Steph, also opts for a no-stress approach, especially when it comes to working out. “When cortisol levels are through the roof, we crave fattening, salty or sweet foods. Studies have shown that people have a more positive body image just after five minutes of exercise,” says the Chicagobased wellness coach. “This mindset is huge when it comes to eating healthier and taming holiday cravings.”

Bolstering neurotransmitters through good nutrition can take the edge off the to-do list or a gloomy winter day. “When

Bolstering neurotransmitters through good nutrition can take the edge off the to-do list or a gloomy winter day we fuel our bodies with a variety of whole foods, we are also supporting healthy brain function, which has a direct impact on our emotions,” says Teigan Draig, a life coach in Spencerville, Ohio. Draig suggests berries, citrus fruits, fresh fish, turkey, walnuts, almonds, avocados and eggs to boost serotonin and dopamine levels, “which improve mood and help to reduce the effects of stress and anxiety on the body.”

Prioritizing Self Most of us are short on time, but committing to good health doesn’t require hours at the gym. “Many of my clients are looking for fast, simple workouts that they can squeeze in during the holidays,” says Man-

Winter Wisdom Tips From Stephanie Mansour: n If you know you’re going to be out for holiday cocktails and sweets, commit to eating an additional serving of greens, perhaps by putting extra greens in your lunch salad, eating sautéed spinach before you leave for the party or adding greens to your protein shake in the morning. n Set up a “self-care corner” in your home and stack it with motivational books, journals, candles and a cozy blanket. Designate this home sanctuary as a place you can go for peace, quiet and enjoyment without electronics. n My clients have enjoyed using meditation apps that focus on a topic. Insight Timer has meditations that focus on self-care, weight loss and sleep. I like the prayer app Hallow for people who are looking to improve their prayer life or do a meditation while praying.

From Ed Harrold: n Practice diaphragmatic breathing while walking, then take it into whatever exercise routine you enjoy. If you feel the need to mouth-breathe, slow down and reestablish a steady rhythm of breath. n Use your breath as a tool to stay in the present moment; don’t place energy on outdated thought-forms. Be aware that you are exactly what the world needs right now, and the gifts you bring to the table are always big enough.

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Conscious breathing makes the effects of workouts go further and halts the cascade of stress hormones. sour. “Set the timer for five minutes and get down on the floor to do ab exercises. Doing leg lifts, bicycle abs and crunches for five minutes is an excellent way to fire up the core.” She also suggests setting the morning alarm or going to sleep at night five minutes earlier to do some stretches in bed. “If you’re cooking, you can do squats in the kitchen while a smoothie is blending or calf raises while stirring a pot on the stove.”

For Miller, putting on some music and dancing in the living room is a sure way to get a boost. She is also a fan of guilt-free, unplugged intervals of shut-eye: “Five-to-25-minute power naps are a great way to rest and recharge with a very high return on your investment of time.” During the winter months, it can be easy to turn to screens for distraction and as a way to cope with the stress of the season. Miller reminds us to nourish our souls and get out in nature to “notice the way the weather impacts your body, the way it feels to draw in a breath and how you’re part of a constant exchange with life through each breath you take.”

Movement and simple self-care, even for a few minutes, can lower cortisol levels that often contribute to excessive food cravings.

Inhaling Peace Conscious breathing makes the effects of workouts go further and halts the cascade of stress hormones. “Whatever fitness routine you’re doing is fine, just always breathe through your nose. Mouth breathing triggers cortisol release,” says Ed Harrold, breathwork and performance coach in Draper, Utah, and author of Life with Breath. “When we slow the breath rate, we encourage a relaxation response. We can manage the release of cortisol by inhaling through the nose, slowly from the belly to the collarbone and exhaling slowly through the nose by gently drawing the belly back into the lower spine. This is called diaphragmatic breathing and is our proper breath, even during exercise.”

For nature, winter is a time of repose from which we can take a cue and enjoy the moment. Draig muses, “Mindfulness requires us to be present in the here and now, rather than worrying about the to-do list or stressing over holiday finances.”

Maya Whitman writes about natural health and living a more beautiful life. Connect at Ekstasis28@gmail.com.

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natural awakenings

NETWORK In Balance Tai Chi Studio Re-Opens

O

n St. Patrick’s Day 2020, the doors to In Balance Tai Chi were closed, the students stopped coming, and the Age of Zoom was born.

For more than 18 months, all tai chi and qigong classes were broadcast from the studio. Now In Balance is back offering classes in person, says Sifu David Cunniff, who owns the Brewster studio.

“The studio is open for classes to anyone who is fully vaccinated,” he says.

“The experience of attending studio classes will help Sifu David Cunniff you recharge your body and release tension from your muscles and mind. Qigong meditation and tai chi movements are very beneficial to the body, mind and maintaining optimal health.”

Qigong and tai chi combine slow, controlled breathing, stretching and balance postures. Classes offered include Shi-Ba-Shi (“the 18 Tai Chi Qigong Exercises”); Standing Eight Brocade; Silk Reeling; Tai Chi Ruler; and the Beijing 24 Posture Tai Chi form. Each class has a mixture of Qigong and Tai Chi movements, Cunniff says.

A new program being introduced at the studio is archery, an ancient art that is taught in Japan as a Zen meditation exercise.

“As the archer tries to become one with the bow and arrow, concentration, controlled breathing, balance and strength are all required for a successful completion of the shooting process,” Cunniff says. “All these concepts of drawing a bow are taught as part of qigong training.”

In Balance Tai Chi Studio will continue to offer classes on Zoom.

Location: In Balance Tai Chi Studio, 2505 Carmel Ave., Ste. 108, Brewster, NY. For more info, a class schedule and Zoom links, visit InBalanceTaiChi.com or call 845.803.1992.

FITNESS

YOGA STUDIOS

Peak Life Holistics Holistic Wellness Coaching 13 Edgewood Dr., Somers, NY 914.301.3393 PeakLifeHolistics.com

ARMONK YogaShine Kripalu, Mat, Chair, Therapy 914.769.8745, yogashine.com Via ZOOM until further notice

CORTLANDT MANOR

QIGONG Dutchess County NEW Empowered By Nature Lorraine Hughes 845.416.4598 EmpoweredByNature.net In Balance Concepts Qigong. Tai Chi. Meditation 2505 Rt. 6, St. 108, Brewster 845.803.1992 Inbalancetaichi.com

YOGA by Karen Universal Healing Arts 4 Crestview Ave. 914.737.4325 UniversalHealingArts.com

CROSS RIVER O2 Living Sanctuary 792 Rt. 35 914.763.6320 O2livingsanctuary.com

DOBBS FERRY

TRAUMA-INFORMED YOGA Finding Peace Within 420 S. Riverside Ave. Box #223 914.281.2225 visit: tinyurl.com/d96atbuw

YOGA ASSOCIATIONS Yoga Society of New York Ananda Ashram Monroe, NY 845.782.5575 anandaashram.org Yoga Teachers Association Workshops 2nd Sat. 1:30 pm Club Fit, Briarcliff Manor, NY and via Zoom yta_communications@ytayoga.com ytayoga.com

Sacred Spirit Yoga & Healing Arts Center 343 Broadway (on campus of South Presbyterian Church) sacredspirityogacenter.org

MAHOPAC Luna Power Yoga Move. Sweat & Breathe 54 Miller Rd., Ste. 4 845.276.4619; lunapoweryoga.com Putnam Yoga 30 Tomahawk Street Baldwin Place, Mahopac 845.494.8118 PutnamYoga.com

SOMERS Zen Garden Health Coaching & Yoga Edit Babboni; CHC, RYT 200 61 Lakeview Dr., Yorktown Heights, NY 917.721.2529 yoga.zengarden@gmail.com

YOGA RETREATS

Find and post classes and workshops online: WakeUpNaturally.com/calendar

Yoga in the Adirondacks, LLC 2 Coulter Rd, Bakers Mills, NY 518.251.3015;914.556.8258 yogaintheadirondacks.com December 2021

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calendar of events Please call ahead to confirm times and dates. Pre-register early to insure events will have a minimum number to take place. To place a calendar listing, email us before December 12 (for the January issue) and adhere to our guidelines. Email marilee@wakeupnaturally.com for guidelines on how to submit listings. No phone calls or faxes, please.

Let It Shine presents “Shopping, Sweets & Santa” – 11:30am-4:30pm. Shop for gifts, find delectable desserts, enjoy music, elves and Santa Claus.

Let It Shine will be collecting new unwrapped toys.

Mt. Carmel Hall, corner of 8th Street and Highland Ave, Verplanck. LetItShineOnline.com.

Intro to Afro Caribbean Spirituality: Part 1 – 3-5pm. With John Paul. Historical in modern day practices of Afro Cuban spirituality. Part of a multicourse workshop. Limited Seating $40 /$32 pre-paid. Persephone’s Pearl, 1014B Main St Peekskill. Info: 914.737.3460. PersephonesPearl.com.

WEDNESDAY, DECEMBER 8 Crystal Workshop – 5:30-7pm. Learn more about crystal energy and their medicinal and spiritual properties in this introductory class. Includes free crystal/semi-precious stone. $40 /$32 pre-paid.

Persephone’s Pearl, 1014B Main St Peekskill. Info: 914.737.3460. PersephonesPearl.com.

Backyard Wildlife: Listening When Females Sing, The Wonders of Female Bird Song – 7pm.

Explore the functions, contexts, and background of female birdsong from across the world. Virtual program. $5 or more. Info: teatown.org.

THURSDAY, DECEMBER 2

SATURDAY, DECEMBER 4

End of the Year Cleansing Course with John Paul – 5:30-7:30pm. Workshop on Rituals and routines to help wrap up the year and change or focus the momentum towards a positive, rejuvenating and peaceful new year. $40/$32 pre-paid. Persephone’s Pearl, 1014B Main St Peekskill. Info: 914.737.3460.

PersephonesPearl.com.

Health Vibes Only! Westchester Expo – 9am4pm. Feature interactive activities, complimentary health screenings and information from a variety of health and wellness professionals. Breakthrough Fit Co, 251 South Central Ave., Hartsdale. Info: 914.294.4912; tinyurl.com/HealthVibesExpo.

Quit with Quinn, Addiction-Free Naturally – 6-7pm. Quit with Quinn addiction cessation treatments bring remarkable, fast and sustainable results for overcoming all sorts of addictions. Q&A re smoking, alcohol, sugar, overeating, weight loss.

Free. Via Zoom. Garrison and Manhattan and on Zoom. Info: 914.473.2015 quitwithquinn.com.

FRIDAY, DECEMBER 3 Yoga for True Beginners - 10 sessions, live, Zoom program. Fridays 10-11:15am. Learn all the basics of yoga, and the why and how of all the poses. $70. $7/class. Amenia Yoga a Place for Wellness.

Info: Sarah Wallace 646.401.4188, ameniayoga. com.

Qi Classes at Dutchess Yoga – 10:30-11:45am.

12/3, 12/10, 12/17, 12/24 & 12/31/21. Classes will involve simple movements aligned with breathwork in order to alleviate stress and promote flexibility. open to everyone, regardless of physical capabilities. 5 class packages available/$100. Info: Lorraine Hughes 845.416.4598.

Sinterklaas – 10am. Daylong, nondenominational festival includes children’s workshops, dance, theater and live music, and the Children’s Starlight Parade, featuring two-story-tall animated puppets at 6pm. Free. Village of Rhinebeck. Parking info/ details: SinterklaasHudsonValley.com.

Reiki I & II Certification (Spanish) – 12pm. Two Day workshop with Reiki Master, Lissette Barragan.

This class will be taught in Spanish. $375. Universal Healing Arts, 4 Crestview Ave., Cortlandt Manor. Register: 347.581.5500. Info: universalhealingarts.com.

SUNDAY, DECEMBER 5 The Brain and Beyond Part 1 Class – 9:45am6:30 pm. With Bernadette Bloom. Topics include: What is Esoteric Psychology; The Primary Centers on the Head; The Alta Major Minor and more. Chappaqua, NY, or Virtually via Zoom. Info: 239.289.3744; theesotericbloom.com.

Devotional Guided Meditation – 11:15-11:45am.

This online meditation invites participants inward to God’s presence within the heart. $15. Info: 845.677.3517. WhiteLotusGrace.com.

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THURSDAY, DECEMBER 9 Divining a Wonderful Year Vision Board – 5:307:30pm. Set desires and intentions into motion by creating a personalized vison board for 2022. With Guided Mediation to unearth and visualize intentions. $40/$32pre-paid includes materials/supplies.

Persephone’s Pearl, 1014B Main St Peekskill. Info: 914.737.3460. PersephonesPearl.com.

Quit with Quinn, Addiction-Free Naturally – 6-7pm. Quit with Quinn addiction cessation treatments bring remarkable, fast and sustainable results for overcoming all sorts of addictions. Q&A re smoking, alcohol, sugar, overeating, weight loss.

Free. Via Zoom. Garrison and Manhattan and on Zoom. Info: 914.473.2015 quitwithquinn.com.

FRIDAY, DECEMBER 10 Integral Light Shining in the Dark: Journey to the Heart – 3pm. 12/10-12/15. Silent Advent Retreat with Rev. Dr. Cynthia Bourgeault at the Garrison Institute. Route 9D, Garrison. Info: GarrisonInstitute.org, 845.424.4800.

SATURDAY, DECEMBER 11 Mindfulness & Meditation Workshop for Radical Self Acceptance – With Ali Alvarez. Join in on a deep listening journey that incorporates writing and process work, visualizations and meditations.

All materials provided. $45. Universal Healing Arts, 4 Crestview Ave. Cortlandt Manor. Info: 914.737.4325, universalhealingarts.com.

LaGrange Festival of Lights Drive-Thru – 5-8pm.

Stringham Park. Info: lagrangeny.gov/Government/ parks.htm

SUNDAY, DECEMBER 12 Healing Dance – 11:15am-12:15pm. This online class offers gentle energy for body, mind, and soul. $25. Info: 845.677.3517. WhiteLotusGrace.com.

TUESDAY, DECEMBER 14 Healing Power of Gratitude – 7-8pm. Free online lecture with Dr. Somesh N. Kaushik, an Ayurvedic and Naturopathic physician, through the Desmond-Fish Public Library, and through Crowdcast. Register with the library: 845.424.3020 or desmondfishlibrary.org.

WEDNESDAY, DECEMBER 15 Healing Sound Bath – 6-7:30pm.��������������� Relax, rejuvenate, and heal with the celestial sounds of Kendra and her quartz singing bowls intertwined with OM musical completions. $25 /$20pre-paid. Persephone’s Pearl, 1014B Main St Peekskill. Info: 914.737.3460. PersephonesPearl.com.

THURSDAY, DECEMBER 16 Holiday Spirit Jubilee – 12/16-12/23. Enjoy a magical boutique holiday shopping experience with a week of artisanal local vendors, their unique products and early evening workshops at Persephone’s Pearl, 1014B Main St Peekskill. Info: 914.737.3460.

PersephonesPearl.com.

Advent, Opening to the Light – 12/16-12/19. A hybrid retreat at The Center at Mariandale, in person or virtually, via Zoom. $375 for in-person attendance (includes accommodations and all meals) or $200 for virtual attendance. 299 North Highland Ave., Ossining Info: 914.941.4455, visit Mariandale.org.

Quit with Quinn, Addiction-Free Naturally – 6-7pm. Quit with Quinn addiction cessation treatments bring remarkable, fast and sustainable results for overcoming all sorts of addictions. Q&A re smoking, alcohol, sugar, overeating, weight loss.

Free. Via Zoom. Garrison and Manhattan and on Zoom. Info: 914.473.2015 quitwithquinn.com.

SATURDAY, DECEMBER 18 Sound Bath with Julie Panek-Harris – 4-5:30pm.

In-person. Healing, energizing sounds of Himalayan bowls, crystal bowls, gong, and other instruments to harmonize body, mind and spirit, restore natural energy balance, calming and recalibrating the nervous system. $30. Dobbs Ferry.

Info: sacredspirityogacenter.org.

Full “Cold” Moon Ceremony 7:30pm. Guided meditation. Visualize what you want to bring into your life and let go what no longer serves. $15. Universal Healing Arts, 4 Crestview Ave. Cortlandt Manor.

Info: 914.737.4325, universalhealingarts.com.

SUNDAY, DECEMBER 19 Pray, Dance, Love – 11:15am-12:15pm. This online moving meditation class connects with Divine grace, guidance, and gratitude. $25. Info: 845.677.3517, WhiteLotusGrace.com.

Sharing Circle – 4-5:30pm. Kendra will lead this deep and moving share among men and women from all walks of life about topics of concern. $22. ������������ Universal Healing Arts, 4 Crestview Ave. Cortlandt Manor.

Info: 914.737.4325, universalhealingarts.com.

markyourcalendar SAMYAMA FLOWERING TREE Spiritual Astrologer, Intuitive-MentorCoach, and teacher, is offering a training in Beginner’s Lightworker & Karttikeyan Yoga Nidra Certification Training over 2 weekends: January 15 and 16, & January 22 and 23; 11am - 5pm To register or more info:

SamyamaLLC.com

Solstice Spirit; An Afternoon of Ecstatic Chant & Dance – 4-6pm. A vibrant, heart opening community experience to soothe and nourish the heart and soul led by Sita’s Light and Jessica Offerman.

Pay what you can. Pawling Yoga & Wellness, Lakeside Park, Pawling. Info: 845.661.8664. pawlingyogawellness.org.

2021 Winter Solstice Interfaith Service, Bringing the Light! – 7pm. In person at the Chapel at Croton Falls, and at 6pm on Zoom. This hybrid service is intended as a contemplative reflection on and celebration of the solstice, the holidays and the new year. Info: ChapelAtCrotonFalls.org .

TUESDAY, DECEMBER 21 Winter Solstice Fire Ceremony – 6-7pm. Cel���� ebrate the return of the sun and the beginning of longest night of the Year. Releasing circle ceremony with fire. Free. Donations appreciated. Persephone’s Pearl, 1014B Main St Peekskill. Info: 914.737.3460.

PersephonesPearl.com.

Winter Solstice Ritual and Celebration. 7-9 pm.

Includes a winter mandala creation, a fire ceremony, guided meditation and other fun activities. Call for details: 646.584.3540.

WEDNESDAY, DECEMBER 22 Winter Solstice Ceremony – 7:30pm. Gather together and invoke sacred space to celebrate the longest night of the year. $15. Universal Healing Arts, 4 Crestview Ave. Cortlandt Manor. Info: 914.737.4325, universalhealingarts.com.

TUESDAY, DECEMBER 28 Healing Power of Gratitude – 7-8pm. Free online lecture with Dr. Somesh N. Kaushik, an Ayurvedic and Naturopathic physician, through the Pawling Free Library. Register with the library: 845.855.3444 or pawlingfreelibrary.org.

When you are in harmony with yourself, everything unfolds with grace and ease. ~Panache Desai

BE SEEN IN 2022 Coming in January

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In Print and Online for 2022

• Affordable marketing in 2022 for your business.

• Something for every marketing budget from $25 Classifieds to Full Page Display Ads. • Magazine distribution throughout Westchester, Putnam & Dutchess DEADLINE IS DEC. 10 Call Dana today to learn about the many advertising options with Natural Awakenings.

Dana Boulanger, Marketing Director

Office: 845-593-0065 WakeUpNaturally.com December 2021

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on going events Ongoing Calendar listings must be resent quarterly for our January, April, July & October editions. Email listings to Marlee@WakeUpNaturally.com Sunset Tai Chi at Zfarms – 7:30-8:30pm. All levels class with Christopher Kiely, a tai chi and martial arts master with 25 years of experience.

Free. Drop-in. Zfarms, 355 Poplar Hill Rd, Dover Plains. Info: 845.625.4798; ZFarmsOrganic.com; FallingWaterTaiChi.com.

CBD Talk Show – 8pm. CBD Live Natural, in Bedford Hills, hosts a live talk show on Facebook and Instagram weekly to offer CBD info and details on the store’s products and their benefits. Info: 914.705.1111, CBDLiveNatural.com.

Kripalu-based Yoga with Kathleen Hinge. See Saturdays.

monday

sunday

Virtual YogaShine for Adults – 9:15-10:45am.

Kripalu-based, gentle and strengthening, calming the nervous system, heart-centered, developing consciousness, curiosity, and compassion. Lots of individual attention. First class free. Vitalah Simon.

Zoom invitation: 914.769.8745, yogashine.com.

Rye 2021 Down to Earth Farmers Market – 8:30am-2pm. 5/9-12/5. In the parking lot off Theodore Fremd Avenue, behind the Purchase Street stores. Info: DownToEarthMarkets.com.

Salt Cave Qigong with Halotherapy – 9-10am.

Sunday morning qigong in a Himalayan Salt Cave. $30. Pellegrino Healing Center, 4307 Albany Post Rd, Hyde Park. Info: 845.233.5672.

Pellegrinohealingcenter.com.

Rhinebeck Farmers’ Market – 10am-2pm. Runs through Dec. Located outside at the municipal parking lot. Info: Rhinebeckfarmersmarket.com Hudson Valley Farmers Market- 10am-3pm. Year round. A one stop shop farmers market with fresh Hudson Valley products. 227 Pitcher Lane, Red Hook. Info: GreigFarm.com; 845.758.1234.

Sundays at 11 – 11am.2nd Sundays. Zoom call for women to share healthy ideas. Free, donations accepted. Info: Kacey.co.

Afternoon Tea & Meditation – 1pm. With Diane.

Tea, conversation, guided Meditation followed by messages from tarot or oracle decks, good conversation and fun. Walk-ins welcome or by Zoom. $20.

Angel Aura Spiritual Boutique, 12 W Main St, Pawling. 845.493.0432. AngelAuraBoutique.com.

Reiki Healing Circle with Laura DeToia – 4:305:15pm. Try reiki for the first time or just enjoy its universal healing energies in a group. Free. Persephone’s Pearl, 1014B Main St, Peekskill. RSVP requested: 914.737.3460 Virtual YogaShine for Pre-Teens and Teens – 5-6pm. Gentle and strengthening, calming the nervous system, heart-centered, Kripalu-based , developing consciousness, curiosity, strength, and compassion. Individual attention. Vitalah Simon.

Zoom invitation: 914.769.8745, yogashine.com.

Sound Bath Healing Meditation – 7pm. Join guide, Marissa Dinki and experience the Quartz Crystal Signing Bowls and Songs of All Love.

4 class $75/Drop in $20. Cortlandt Manor.

914.737.4325. UniversalHealingArts.com.

tuesday Green Street Radio – 10am. With Patti and Doug Wood. Environmental news, analysis and sciencebased information. Info: greenstreetradio.com. 99.5 FM and WBAI.org.

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BOOSTING BRAIN HEALTH HALLMARKS OF HEALTHY COGNITION

Plant Medicine and How it Heals Us Eat Well to Feel Well HOLIDAY FARE THAT BOOSTS MENTAL HEALTH

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FOUR STEPS TO A GOOD DEATH

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Westchester/Putnam/Dutchess NY Edition

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CALENDAR Find and post events at WakeUpNaturally.com/calendar

Tai Chi & Qigong with Sifu Gary Renza – 7pm. Cultivate ‘life-force’ energy, strengthen body, mind, spirit, improve overall health. $20/ drop-in. Universal Healing Arts, Cortland Manor.

Info: 914.737.4325, universalhealingarts.com.

wednesday Virtual YogaShine for Adults – 9-10:30am.

Kripalu-based, gentle and strengthening, calming the nervous system, heart-centered, developing consciousness, curiosity, and compassion. Lots of individual attention. Experienced teacher.

First class free. Vitalah Simon. Zoom invitation: 914.769.8745, yogashine.com.

thursday All-level Yoga Class – 9:30am. Amenia Yoga - a Place for Wellness has all-level yoga classes. Instudio classes for everybody. 18 Old North Road in Amenia. Info: Sarah Wallace 646.401.4188, ameniayoga.com.

Mondays Virtual YogaShine for Adults – 7-8:30pm.

Kripalu-based, gentle and strengthening, calming the nervous system, heart-centered, developing consciousness, curiosity, and compassion. Lots of individual attention. First class free. Vitalah Simon.

Zoom invitation: 914.769.8745, yogashine.com.

Anam Cara Meditation Foundation evening Meditation – 7:15-8:30pm. Anam Cara Meditation Foundation Thursday evening meditation sessions live via Zoom. Free, everyone is welcome. Info: anamcarameditation.org for Zoom link and additional information and resources.

friday Virtual Chair YogaShine, Super Gentle, for Senior Adults and Adults with Special Needs/ Health and Recovery concerns – 10-11am. Gentle and strengthening, calming the nervous system, heart-centered, Kripalu-based, developing curios-

classifieds

planetwatch

Fee for classifieds is $1 per word per month, $25 minimum. To place a listing, email content to Dana-NA@WakeUpNaturally.com.

Deadline is the 12th of the month.

HELP WANTED WORK FROM HOME FT/PT – Is 2022 the year to be a part of something big. Be at the intersection of natural health and wellness, and the booming work from home e-commerce industry in a positive community. Cindy Rosenbaum of Rosenbaum Wellness 914.806.6559.

VOLUNTEERS VOLUNTEERS needed for Fantastic Finds upscale, resale shop in Chappaqua, NY to benefit Support Connection. For information, call: 914.962.6402.

December 2021 Astrology with Pamela Cucinell Doorways Open

ity, flexibility, and compassion. Lots of individual attention. First class free. Vitalah Simon. Zoom invitation: 914.769.8745, yogashine.com.

saturday Yoga Teachers Association Workshops – 2nd Sat. Open to yoga teachers and students, members and nonmembers. Club Fit, 584 N State Rd, Briarcliff Manor and/or via Zoom. Info: ytayoga.com.

Larchmont 2021 Down to Earth Farmers Market – 8:30am-1pm (04/24 - 12/18). At the front of the Metro-North upper lot, Chatsworth Ave/Myrtle Blvd.

Larchmont. Info/updates: DownToEarthMarkets.com.

Ossining Farmers Market – 8:30am-1pm. YearRound. Near the corner of Spring and Main Streets.

Info/updates: downtoearthmarkets.com.

Intermediate Kripalu-based Yoga – 9:1510:30am. With Kathleen Hinge. In-person and virtual. For more experienced practitioners who desire more of a challenge. Be guided through more advanced postures, and invited to hold poses longer and explore personal variations. Info/register: SacredSpiritYogaCenter.org.

Salt Cave Group Yoga with Halotherapy – 9:3010:30am. Saturday morning yoga in a Himalayan Salt Cave. $30. Pellegrino Healing Center, 4307 Albany Post Road, Hyde Park. Info: 845.233.5672.

Pellegrinohealingcenter.com.

Hudson Valley Farmers Market- 10am-3pm. Year round. A one stop shop farmers market with fresh Hudson Valley products. 227 Pitcher Lane, Red Hook. Info: GreigFarm.com; 845.758.1234.

Beginner Kripalu-based Yoga – 11-12:15pm.

With Kathleen Hinge. In-person and virtual. Learn gentle pose sequences, and embodied awareness.

Suitable for new students and those with physical limitations or recovering from injury. Info/register: SacredSpiritYogaCenter.org.

A tidal wave of emotion floods December 1. Focus on your most important goal December 2. Put old business to rest December 4; imagine new possibilities.

The Sagittarius new moon / solar eclipse on December 4 offers the joy and potential of fortuitous fresh starts. Pursue a passion, whether work or romance, December 5. Productivity rocks December 6.

Pace Quickens

Connections gain traction December 7; be sure the goals are like-minded for directed results. Inspiration pops December 8, but tempers are short. Creativity soars December 9. Meditation and imagination magnify their rewards December 10. Take a big or even a baby step December 11 toward a coveted plan. Acceleration increases December 12 for any activity or project.

Shine Bright

Detours and challenges cannot stop momentum December 13. Take five December 14 when certain notions need reassessment. Stay the course December 15. Address practical applications and tasks on December 16. Invitations fly December 17 as spontaneity provides its own gift. The Gemini full moon December 18 offers opportunities for both work and play.

Venus Retrograde

Venus retrograde begins December 19, signifying a sense that money and love are

on hold. Although this is not necessarily true, the retrograde is a good time to reflect on relationships and financial matters. An old friend or lover can appear. Enjoy conversations around the table on December 20. Bring some glamor and vibrancy into this winter solstice December 21; candles contrast any darkness. Not everyone shares the vision December 22. Responsibility chafes December 23 with the Saturn/Uranus picture; whatever the commitment, it must complement individual expression.

Conversation is key December 24, when cranky people want to be heard.

2021: Time to Go!

Tremendous healing energy is available this Christmas. Listen and practice diplomacy to dissolve differences December 26.

Harmony resounds December 27; make it count. Reach out and network December 28, when connections make magic. The stakes increase December 29, when tough research is worth it. Stick to a project or plan on December 30. The exuberance for a New Year is best celebrated with a vision for a higher octave of love. Welcome 2022 with unconditional joy.

Pamela Cucinell offers a spiritual astrological perspective for the massive changes of our time, as well as guidance through private sessions and podcasts. For more information, call 917.796.6026, email pamela@insightoasis.com, or visit InsightOasis.com and ActiveSpirituality.Life. See ad page 24.

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community resource directory Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide email Dana-NA@WakeUpNaturally.com to request our media kit.

ACCOUNTING/TAX SERVICES STERNBACH & ROSE, CPAS 115 E. Stevens Ave, Suite 100 Valhalla, NY 10595 914.940.4449; sandrcpa.com

ALEXANDER TECHNIQUE KARLA BOOTH DIAMOND, MAMSAT Member: Westchester Holistic Network 153 Main St, Suite J, Mt. Kisco, NY 10549 914.649.9565; Awareness-in-Action.com

Our goal is to help people have less anxiety about managing their finances, to maximize their income and run their businesses better. Giving people a stronger financial foundation can absolutely contribute to a better quality of life.

Move with ease! The Alexander Technique is an educational method for learning to release patterns of tension that may be causing stress, pain, or poor body usage. Feel lighter and learn to undo compression of the spine and joints.

ACUPUNCTURE LAURIE R. MALLIS, MD, LAC

SearchLight Medical 2424 Route 52, Hopewell Junction, NY 845.592.4310; SearchLightMedical.com

ASTROLOGY INSIGHT

Pamela Cucinell NCGR PAA 917.796.6026; InsightOasis.com Astrology & Tarot with spiritual perspective and a practical twist.

Find your way to flow instead of fight; economy of action leads to a beautiful life. Skype, Zoom and phone. See ad pg 24.

SAMYAMA FLOWERING TREE

QUIT WITH QUINN

Midtown Manhattan and Garrison Steve.healingny@gmail.com 914.473.2015; QuitWithQuinn.com Quit with Quinn helps people overcome daily addictions and unwanted habits ranging from sugar, smoking, alcohol, weight loss, to overeating and other compulsive habits. All natural, painless, no medications, needles, or hypnosis. 90% success rate. See ad pg 25.

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DR. KAUSHIK’S AYURVEDIC AND NATUROPATHIC CLINIC

Yellow Monkey Village 792 Rte 35 Cross River, NY, and NYC Office: 914.875.9088; Cell: 646.670.6725 Drkaushik.com; drkaushik@drkaushik.com Combination of Ayurveda and Naturopathy is used to create a unique treatment plan to regain and maintain health.

Based on one’s particular body constitution (dosha), a plan may includesupplements, diet/ nutrition suggestions, lifestyle management, detoxification, hydrotherapy, 0zone therapy, Panchakarma. Clinic days: M-F. See ad pg 35.

ASTROLOGY

Frustrated with not feeling or looking your best? Let me guide you on your path to better health and well-being. Utilizing: Medical Acupuncture, ONDAMED Biofeedback Therapy, Reiki, Mei Zen Acupuncture for facial rejuvenation, weight loss and fertility. See ad pg 4.

ADDICTION CESSATION

AYURVEDA

Spiritual Astrologer, Intuitive Mentor-Coach samyamallc.com

BEHAVIORAL OPTOMETRY SAMANTHA SLOTNICK, OD, FAAO, FCOVD

495 Central Park Ave, Suite 301, Scarsdale 914.874.1177; DrSlotnick.com A whole-person, holistic approach to vision care, for all ages.

Specializing in vision therapy and rehabilitation for vision problems which interfere with reading, learning, attention, performance and efficiency. Please visit website for details.

Samyama teaches and mentors in workshops, certified trainings, personal retreats, and private tutoring in Esoteric Studies, Advanced Metaphysics, Practical Yoga Philosophy, Lightworkers Karttikeyan Yoga Nidra, and Tarot Clinic in NY and CT. Please visit website for more information. See ad, pg 11.

Westchester/Putnam/Dutchess NY Edition

DIRECTORY Find additional local businesses with ease at WakeUpNaturally.com

WakeUpNaturally.com

CBD AAA WELLNESS CBD, LLC

Scarsdale, NY 10583 914.320.9506; liz@AAAWellnessCBD.com aaawellnesscbd.com Take back control of your body, center your mind and lift your spirits today. Adopt alternative approaches to wellness with the most luxurious assortment of CBD infused, clean, cruelty free, non-GMO, beauty, wellness, pain management, and clean vaping merchandise on the market today.

YOUR CBD OF MT. KISCO

222 E. Main St., Mt. Kisco, NY 10549 914.276.5409; YourCBDstoreMtKisco.com

YOUR CBD OF WAPPINGERS FALLS

1582 U.S. 9 #5, Wappingers Falls, NY 12590 845.297.0302; CBDWappingers.com Your CBD Store® is the largest hemp retailer in the US. All of our products are USDA Certified Organic, Non-GMO and ThirdParty Lab Tested. We offer the highest quality hemp products including CBD Tinctures, Topicals and Water Solubles for people and pets.

See ad pg 20.

CHIROPRACTIC DR. LEIGH DAMKOHLER, CCSP, LMT 8 Bacon Place, Yonkers, NY 10710 914.523.7947 Chiropractor-WestchesterNY.com

PERSONALIZED treatments designed for YOU by Westchester’s only dually licensed practicing Sports Chiropractor and Massage Therapist. Receive a unique combination of muscle work and adjustments not provided elsewhere. Dr. Leigh can help you move and feel better. Get back to the life you love!

COACHING – EMPOWERMENT JANET CATALINA, MSW

Certified life coach Member WHN 914.548.8372: pulsemanifestation.com Empower yourself and create what you want in your life. Janet will coach you through this process as well as teach you a powerful technique to help you become a Master Manifester. Please call her to learn more.

COACH – EUTAPTICS CROWLEY WELLNESS

Lourdes Crowley Certified Eutaptics Practitioner lourdescrowley.com; 845.500.5178 Learn how to heal yourself. Anxiety - Stress - Relationships - Addiction – Abuse – Chronic Pain – Trauma - Anger. Find and release the emotional and psychological behaviors keeping you stuck.

You owe it to yourself. Remote sessions only. First session free.

COACH – LIFE THE LOVING LOTUS

In person or remote sessions 914.557.8213; lovinglotus.org the.loving.lotusx3@gmail.com The Loving Lotus and founder Erika Camilli will help provide an open, positive space to support you to connect to your authentic true self and create the change needed to live the life you’ve always wanted. Sign up for your free consultation.

DOWSER JEANIE PASQUALE PROFESSIONAL DOWSER

MEMBER: Westchester Holistic Network 845.709.5245 dowsing@househarmony.org HouseHarmony.org Protect yourself from EMFs and other negative energies! A professional dowser can block the negative effects of cell phones, satellite dishes, high-tension wires and more. Moved into a new home?

Want to sell? Have unexplained health issues? Call now!

ENERGY HEALING ANNE H. BENTZEN

Certified Jikiden Reiki Teacher/Practitioner Treatments, Classes and Student Events Custom BACH Flower Essence formulas Energy Counseling, Crystalline grids 25 Broadway, Ste.101, Pleasantville, NY balancing4life.com; 914.588.4079 Health requires energetic balance.

Reiki clears stress, reduces pain, inflammation and restores energy flow. Strengthen your immunity.

Relieve anxiety. Depression and insomnia. Learn the original Reiki teachings with Jikiden. Private sessions and small classes.

COACH- MIND, BODY, EATING SHARON CAHR, EATING PSYCHOLOGY

Certified Mind Body Health Coach Plant Based Nutrition Certification 914.309.3452; cahrma12@gmail.com Mind Body Nutrition is a life changing approach to address our eating challenges. We will work together in a way in which eating and health issues become a place of exploration. I look forward to working with you to offer practical results oriented strategies.

FACIALS NINA’S ELEMENTS TO BEAUTY

Stormville, NY (By Appointment Only) Nina Melahn, Esthetician/Reiki Master 845.857.0185; ElementsToBeauty.com Custom Facials, Beauty and Wellness Services. Offering Exclusive, Natural, Holistic Skincare, Beauty and Wellness Services, Exceptional Product Lines, Light Therapies, Lymphatic Drainage, Microdermabrasion, Chemical Peels, Lash Lifts and Tints, Reiki Healing and more.

Call or email for appointment: EstyNina24@gmail. com. $10 off first facial to new clients.

CRANIOSACRAL THERAPY JOY MATALON LMT, CST

100 Executive Blvd Suite 203 Ossining, NY 914.519.8138; Joymatalon.com CranioSacral Therapy with a specialty in Somato Emotional Release and Process Acupressure allows chronic physical, emotional, and spiritual issues to be intimately explored bringing relief from pain and activating a healing process which continues after the session is over.

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FLOATATION THERAPY RISE ABOVE FLOATATION 111 East Main Street Mount Kisco, NY 10549 914.241.1900

HOLISTIC DENTIST DAVID L LERNER, DDS, CAC, FIND Yorktown Heights, NY 10598 914.214.9678; holisticdentist.com

We offer a unique approach to the health care of the mouth based on a holistic understanding of the whole body. I invite you to explore our web site to learn how we can serve your needs.

See ad pg 7.

A Center For Awareness and Relaxation through Floatation Therapy. Create the ultimate Relaxation Response by removing all stimulation from light, sound, and gravity. Choose from three different float environments to find your perfect experience.

Appointments available from 10am to 10pm daily.

Free Parking.

HOMEOPATHY FUNCTIONAL MEDICINE SUSANNE SALTZMAN, MD

250 E. Hartsdale Ave. St. 22, Hartsdale, NY 914.472.0666; HartsdaleHomeopathy.com Looking for a physician with 25 years of clinical practice using natural remedies? Expertise in treating acute and chronic illness in children and adults. Emphasis on homeopathic and functional medicine to decrease dependency on pharmaceutical drugs. If you want experienced, competent, compassionate, and exceptional care.

HAIR SALON FRESH ORGANIC SALON SOLUTIONS Hair care, Skincare & Make up 190 Rt 117 By Pass, Bedford, NY 914.242.1928; FreshOrganicSalon.com

A healthy approach to beauty and wellness led by Maureen Toohey, Regional Educator for Organic Salon Systems. The fresh team is committed to making your experience fully complete and satisfying, organically. Receive a gift valued at $75 with your 1st color appointment, when you mention Natural Awakenings. See ad pg 13.

SUSANNE SALTZMAN, MD

250 E. Hartsdale Ave. St. 22, Hartsdale, NY 914.472.0666; HartsdaleHomeopathy.com Looking for a physician with 25 years of clinical practice using natural remedies? Expertise in treating acute and chronic illness in children and adults. Emphasis on homeopathic and functional medicine to decrease dependency on pharmaceutical drugs. If you want experienced, competent, compassionate, and exceptional care.

HYPNOTHERAPY LISA BLEASDALE, C.HT

Certified Hypnotherapist Somers, Ny 914.400.9508; lisableasdale.com Willpower often falls short.

Hypnotherapy taps into the power of the subconscious mind to transform your life by creating positive changes. Lisa helps individuals with stress reduction, addiction, weight loss, smoking cessation, procrastination, overcoming fears, phobias, anxiety, grief, and divorce.

HERBAL MEDICINE LORRAINE HUGHES

Registered Herbalist (AHG) 263 New Hackensack Road, 2nd Floor Wappingers Falls, NY 12590 lorrainehughes54@gmail.com EmpoweredbyNature.net; 845.416.4598 Lorraine offers Individual Wellness Consultations based on the Chinese Herbal Medicine Paradigm which provides a preventative and individual approach to balanced health. Each “unique” individual protocol will include Chinese, We s t e r n , Ay u r v e d i c H e r b a l remedies and Nutritional planning.

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INCONTINENCE ADVANCED REJUVENATION CENTERS Liviu B. Saimovici, MD 3020 Westchester Ave., Ste. 306 Purchase, NY; 914.500.9594 AdvancedRejuvenationCenters.com

Emsella is a revolutionary non-surgical treatment that improves incontinence.

Patients sit, fully clothed, on the Emsella chair, nicknamed “Kegel-throne” can stimulate the pelvic floor with electromagnetic energy. One treatment can stimulate the equivalent of 11,000 Kegels. The Kegels can strengthen the muscles that control urinary retention.

Westchester/Putnam/Dutchess NY Edition

WakeUpNaturally.com

INTEGRATIVE MEDICINE PELLEGRINO INTEGRATIVE CANCER CENTER

4307 Albany Post Rd Hyde Park NY 12538 pellegrinointegrativecancercenter.com Pellegrino Integrative Cancer Center is a collaboration of healthcare practitioners dedicated to delivering the highest standard of conventional, complementary, and alternative medicine. See ad, pg 8.

MASSAGE & BODYWORK SOULAURAS WELLNESS CENTER

Laura Giacovas,LMT, MS Ed., 4th Dan Master Instructor Taekwondo Briarcliff NY 914.941.2400, soulauras.com Our mission is to enhance wellness and quality of life through Therapeutic Massage and Integrated Holistic Healing.

We are committed to providing an inspired, nurturing environment from which wellness and harmony can be realized.

MATTRESSES DAVIS FURNITURE

Open Mon-Sat. 10-6 2264 South Rd., Poughkeepsie, NY 845.204.9090; DavisFurnitureOnline.com Do you want a healthier night’s sleep? Visit locally owned Davis Furniture and see their full line of all natural American-made mattresses. For over 90 years they have been giving their customers more, and charging them less. And they’ve once again been voted the best furniture store in the Hudson Valley. See ad pg 4.

MEDICAL MARIJUANA LYNN PARODNECK M.D.

Certified Medical Marijuana Practitioner 914.525.6536; DrParodneck@gmail.com DrLynnParodneck.com Evaluations and Consultations; D r. P a r o d n e c k w o r k s i n compliance with the New York State Compassionate Care Act. She is one of the leading medical marijuana clinicians in New York, with numerous referring specialists and an extensive professional network in the cannabis industry. See ad pg 25.

NATURE & FOREST THERAPY NATURE’S WHISPERS

Guided Meditative Walks thru Nature Dutchess/Putnam/Westchester 845.489.7250; MeditativeWalks.com Teaching people how to connect with nature through Walking the Trail Workshops – Wisdom Walks and Forest Bathing. Once a person becomes one with nature; plants, animals and magical creatures respond by giving answers to one’s questions and by providing healing.

NATUROPATHIC DOCTOR DR. KAUSHIK’S AYURVEDIC AND NATUROPATHIC CLINIC

Yellow Monkey Village 792 Rte 35 Cross River, NY, and NYC Office: 914.875.9088; Cell: 646.670.6725 Drkaushik.com; drkaushik@drkaushik.com Combination of Ayurveda and Naturopathy is used to create a unique treatment plan to regain and maintain health. Based on one’s particular body constitution (dosha), a plan may include supplements, diet/nutrition suggestions, lifestyle management, detoxification, hydrotherapy, 0zone therapy, Panchakarma. Clinic days: Monday-Friday. See ad pg 35.

ORGANIC FARM CENTER SPACE ON RYDER FARM

406 Starr Ridge Rd Brewster, NY 10509 spaceonryderfarm.org; 646.833.8159 Roadside Farmstand open 24/7 SPACE on Ryder Farm is a nonprofit artists residency and certified organic farm founded in 1795 which produces 100% certified organic vegetables, flowers and herbs. Our roadside farmstand is open 24/7 through Thanksgiving. Cash, check and credit accepted.

PET RESCUE/ADOPTION STRAY HELP

PO Box 245, Fishkill, NY 12524 845.232.0336, strayhelp.org Stray HELP: a registered not-forprofit managed by volunteers.

Our mission: rescue and care for stray and homeless animals while providing humane education to the community. Our vital community programs: Trap/ Neuter/Return, Spay clinics, adoption and working cat program, colony caretaker support.

PODIATRY KATONAH PODIATRY, PC

NUTRITION NUSPECIES

Nuspecies.com 866.624.4117 Westchester. Long Island.

Brooklyn. Jamaica, Caribbean NuSpecies Health Centers provide free health consultations with certified nutritionists/life coaches. We make custom recommendations of our Raw, Organic, Liquid, Natural nutritional formulas and then work with our clients until they achieve their health goals. See ad pg 3.

Pamela Hoffman, DPM Glenn B. Weiss, DPM 200 Katonah Ave., Katonah, NY 914.232.8880; Katonahpodiatry.com Foot care for people of all ages.

Board certified holistic podiatrists who use a comprehensive, integrative approach. Customized treatments utilizing the best of today’s technology combined with nutrition and 30 years of experience.

REFLEXOLOGY LORRAINE HUGHES

OFFICE OF DR. MICHAEL WALD

29 King St, 2nd Fl, Chappaqua, NY 10514 914-552-1442 - info@blooddetective.com DrMichaelWald.com #BloodDetective Dr Wald is a holistic DC, Nutritionist, and Dietician who’s Blood Detective software, labs and detailed consult help get to the cause(s) of persistent health issues. Conditions include autoimmune, weight loss, antiaging, cancer, GI issues, depression, and more.

See ad pg 9.

ARCB Certified Reflexologist 263 New Hackensack Road, 2nd Floor Wappingers Falls, NY 12590 lorrainehughes54@gmail.com EmpoweredbyNature.net; 845.416.4598 Foot and/or Hand Reflexology sessions are offered with the use of Essential Oils applied to acupuncture points based upon each individual’s presenting pattern. Please refer to Services page on web site for the many benefits of this ancient modality.

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REIKI REIKI CLASSES

Cynthia M Chase, LCSW, Reiki Master 860.395.0284; cynthiachase.com cynthiamchase@gmail.com Manifest yourself as a healer; fulfill your life’s purpose! Cynthia offers personalized classes leading to Reiki levels I, II and Master level. Go to cynthiamchase.com for details.

SPA BALANCE DAY SPA

Westchester’s ONLY Certified Green Spa 280 Mamaroneck Ave., Suite 310, White Plains, NY 914.358.9898; balance-dayspa.com As Westchester County’s ONLY certified green spa, Balance Day Spa has been in business since 2010. We specialize in all aspects of esthetics, including: facials, peels, waxing, tinting, bronzing, aromatherapy, energy healing and makeup. All organic, all the time.

RETREATS

VETERINARY HOSPITAL EARTH ANGELS VETERINARY HOSPITAL 44 Saint Nicholas Rd., Wappingers Falls, NY 12590 845.227.P-A-W-S (7297) Earthangelsvet.com

Where East meets West with compassionate care for a holistic approach to your pet’s health.

Offering a wide range of services/ products including wellness exams, nutritional support, alternative cancer therapies, surgery, dentals, acupuncture, CBD products, pet boarding and more on our beautiful 9-acre facility.

YOGA IN THE ADIRONDACKS

2 Coulter Road, Bakers Mills, NY 12811 518.251.3015; 914.556.8258 yogaintheadirondacks.com Yoga in the Adirondacks is nestled in the valley of the beautiful Adirondack Mountains, where yoga embraces nature. Connect your mind, body and spirit and explore your retreat with likeminded people to build a happier and healthier life.

Studio available for your yoga/wellness private group as well.

SPIRITUAL CENTER CHAPEL AT CROTON FALLS Rev. June Tompkins, Pastor 609 Rt. 22, Croton Falls, NY chapelatcrotonfalls.org

Join a unique monthly Interfaith Sunday at the Chapel at Croton Falls at 10:30am – Enjoy prayer, music, movement and dialogue. Check our FB page for information on upcoming programs or e-mail Rev. June Tompkins at jtgleneidashore1@verizon.net.

SEXUAL WELLNESS MJB WELLNESS

Michael J Berkowitz Hypnosis/ Sexological Bodywork/ Reiki Kingston, NY; 845.481.3250 michaelberkowitz.com/mjbwellness/ Utilize the incredible power of the unconscious mind to make lasting positive changes in your life. Specializing in all sexual dysfunctions, plus shame, guilt, lack of desire. Working with both the mind and body to achieve your most fulfilling life.

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Addiction-Free Naturally Midtown Manhattan and Garrison Steve.healingny@gmail.com 914.473.2015; QuitWithQuinn.com Quit with Quinn helps people lose weight by overcoming addiction to sugar and white flour, and compulsive overeating. After treatment, most people experience indifference towards refined sugar, sweets and treats, leading to easy weight loss.

30 years experience. 90% success rate. See ad pg 25.

SUPPORT CONNECTION

Breast and Ovarian Cancer Support Services 914.962.6402; 800.532.4290 Supportconnection.org Support Connection provides free support services to people affected by breast and ovarian cancer. Services include: One-onone counseling (counselors are also cancer survivors); Support groups; Educational and wellness programs; Webinars; Social gatherings; Referrals; A national toll-free information and support hotline.

DAVID L LERNER, DDS, CAC, FIND

We offer a unique approach to the health care of the mouth based on a holistic understanding of the whole body. I invite you to explore our web site to learn how we can serve your needs.

See ad pg 7.

QUIT WITH QUINN

SUPPORT GROUP

SLEEP DISORDER Yorktown Heights, NY 10598 914.214.9678 holisticdentist.com

WEIGHT LOSS

TMJ DISORDER DAVID L LERNER, DDS, CAC, FIND Yorktown Heights, NY 10598 914.214.9678 holisticdentist.com

Westchester/Putnam/Dutchess NY Edition

We offer a unique approach to the health care of the mouth based on a holistic understanding of the whole body. I invite you to explore our web site to learn how we can serve your needs.

See ad pg 7.

WakeUpNaturally.com

WELLNESS CENTER SOULAURAS HOLISTIC WISDOM & WELLNESS CENTER 510 N. State Rd., Briarcliff, NY Soulauras.com

The practitioners of Soulauras are committed to providing an inspired, nurturing environment from which wellness and harmony can be realized. Services: Therapeutic Massage, Bodywork, Auricular Acupressure and Integrated Holistic Healing Services, Yoga, Reiki, Reflexology and Chakra Balancing.

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DEADLINE IS DECEMBER 10

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Westchester/Putnam/Dutchess NY Edition

WakeUpNaturally.com