Natural Awakenings – Westchester, Putnam, Dutchess NY June 2020 Edition

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Help Kids Cope During Tough Times

TRAVELING BRAIN IN PLACE BOOSTERS Finding Adventure Close to Home

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he recent, vast changes to the canvas of my life have pushed me to the edge of my emotions. Yet my morning meditation calms me, my walks in nature keep me grounded, and my longtime ritual of expressing gratitude keeps me feeling abundant. With those three daily habits, combined with kindness to others, I find that our planet—and my Dana Boulanger Marilee Burrell life—flows with peaceful joy most days.

I’ve been thinking back to the summer after my freshman year in college—June 1977— when I set out solo to see the great USA in my Ford 150 with a camper top and six-inch foam sleeping platform. I headed west, and the journey turned into six months of exploration and family connection, a key time of personal growth that I will always cherish. Travel camping, or even backyard overnights, can help keep life exciting. Even in these challenging times, there are ways to adventure safely if you get that travel bug. Read “Everyday Adventures: Taking to Vans and RVs for Life on the Road,” page 34, for ideas and inspiration.

June is also a time to remember our grads and Dads. This year we need to find new and creative ways to celebrate and express our gratitude. Though I don’t have any grads in my life this year and my own father passed away many years ago, I do appreciate and support the next generation of dads in my family. Kudos to Andrew in his first year of fatherhood to my granddaughter Jayda, and to my son Ben, father of my granddaughter Hailey.

Both of them are fine men and loving dads. My granddaughters are lucky girls.

Currently I am launching my rockets of desire for summer fun. Even if this year’s activities flow differently, I can still focus on what feels good to me now. Recently I thought, What better place to socially distance with family and friends than my own yard? So I bought something I’ve always wanted: a fire pit. I’m looking forward to spending many relaxing nights by its warmth and under the stars, in good company. I’m also planning to spend meditative time in my vegetable garden, which will lead to creative time in my kitchen, trying new recipes for nourishing meals. Eating healthy is a longtime passion of mine, although I do practice the 80/20 rule—a little indulgence is allowed. One of my favorite summer meals is garden vegetables mixed with some healthy pasta, and I can’t wait to try the new recipes on page 26. Another desire of mine is to improve my home fitness regimen.

This seems like a good time to adopt some strength-training exercises and create a more robust routine. Check out the good suggestions in this month’s fitness article, “Homebody Workouts: Getting Fit Without a Gym,” on page 46. The home gym tips are simple and easy.

Still, my main summer wellness regimen will be daily doses of nature. Besides meditative garden time, some biking and hopefully a few days at the beach, I’ve decided to increase my walking to 100 miles this month. I’m also eager to enjoy more of our local and regional treasures, so if our state and nation “open up,” perhaps I can mix in some travel too. That sure would be fun!

One final note: We’re excited to introduce you to our new collaboration with KnoWEwell, an online holistic community. See the news brief on page 8. And remember to stay connected locally through our website, WakeupNaturally.com, which has an online calendar where you’ll find classes, talks, events and more. We hope to be back in print for the July edition!

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Natural Awakenings is a family of nearly 70 healthy living magazines celebrating 26 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 14 THE AYURVEDIC

APPROACH TO TREATING HEADACHES

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24 FEEDING HAPPINESS

Lift Your Mood with Feel-Good Foods

28 POWER UP YOUR BRAIN

Six Ways to Boost Blood Flow

30 TRANSFORMATIVE

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STAYCATIONS

Finding Respite and Adventure Close to Home

34 EVERYDAY ADVENTURES

Taking to Vans & RVs for Life on the Road

36 DAVID HAMILTON

on Kindness in the Pandemic Age

38 FAMILY STORIES

Help Kids Cope During Tough Times

42 SOOTHING SEPARATION 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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Helping Anxious Dogs to Cope

44 FATHERS KNOW BEST 46 HOMEBODY WORKOUTS Getting Fit Without a Gym

DEPARTMENTS 8 news briefs 13 local

resources 18 health briefs 20 global briefs 22 eco tip 24 conscious

eating 28 healing ways

34 green living 36 wise words 38 healthy kids 42 natural pet 44 inspiration 46 fit body 48 calendar 51 classifieds 52 resource guide June 2020

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news briefs

Brooklyn Organic Kitchen Set to Open in June

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Natural Awakenings Publishing Corp. Partners with KnoWEwell Collaborative

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atural Awakenings Publishing Corp. (NAPC) is entering into a partnership with KnoWEwell, P.B.C., and is a Founding Patron of The KnoWEwell Collaborative.

KnoWEwell, a 1% for the Planet company, received the Top 50 Healthcare Companies award from the International Forum on Advancements in Healthcare. Founder and Chief Executive Officer Kimberly Whittle says, “It’s one centralized private, secure online platform to inspire and empower individuals with today’s knowledge, evidenced-based resources and collaborative ‘wholistic’ community to help them address the root causes of chronic diseases and achieve optimal health and well-being.”

Whittle points out that KnoWEwell is “the missing link designed to provide people with peace of mind throughout their life journey–a collaborative with personal and professional benefits for all in the ‘wholistic’ ecosystem: individuals, families, providers and organizations. Our purpose is to improve the health of humanity and our planet.”

NAPC and KnoWEwell are perfectly mission aligned, adds Whittle. “Natural Awakenings’ well-researched, practical information about the latest natural approaches to nutrition, fitness, personal growth and sustainable living played a significant role in fueling the wellness revolution. We’re grateful to collaborate with them.”

NAPC Chief Executive Officer Sharon Bruckman says, “Our Natural Awakenings family of 60 publishers is excited about the new resources and opportunities this new partnership brings to our community of readers, providers and organizations. We are honored to be playing such a significant role in the launch and future growth of this incredibly sophisticated platform which will result in tremendous benefits to members.”

For more information, see ad on page 2 and visit WakeUpNaturally.com.

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rooklyn Organic Kitchen, a café dedicated to serving tasty and nutritious dishes, will be opening in Mahopac in June. Chef and owner Sandra Marinelli says she’s developed a unique menu designed to accommodate a variety of dietary preferences.

“My experience cooking for people with allergies and dietary restrictions and my background in nutrition have provided the foundation to be able to create dishes that are not only health supportive but also satisfying and delicious,” Marinelli says.

The target date for the café’s grand opening is June 21, after which it will be open daily for breakfast and lunch, with dinners and meal preps available to go. According to Marinelli, the café is following all rules for reopening safely as recommended by the New York State Department of Health. It will offer takeout, delivery, and curbside and lakeside pickup, as well as some outdoor seating. Contactless pay will be available via website and social media.

The Brooklyn Organic Kitchen’s commitment to using only USDA-certified organic, non-GMO and fairly traded ingredients—including locally sourced ingredients from farmers whose practices are in line with their health supportive mission—is in keeping with Marinelli’s history as a local restauranteur. In 2014 she purchased Brooklyn Coffee House, also in Mahopac, and turned it into a successful organic and mostly plant-based kitchen that became known for its nutritious and creative dishes.

When Marinelli’s father passed away suddenly from a heartrelated condition, she decided to close Brooklyn Coffee House to spend more time with her family. In the years that followed, she dove back into her nutritional studies in order to create healthy recipes for her loved ones, studied cooking methods to support cancer patients, and began cheffing privately for several families with food allergies, dietary restrictions and illnesses. She feels that her nutrious and plant-based cuisine has helped her family and clients regain their health—a belief reinforced by her work at Organic Pharmer, which she calls “a food with function-oriented kitchen.”

“My belief in the healing power of food and its ability to nourish not only physically, but emotionally and spiritually as well, is based on the Ayurvedic principle that what you put into your body creates who you are, inside and out,” she says.

Location: Brooklyn Organic Kitchen, 890 South Lake Blvd., Mahopac, NY. For more info, contact Sandra Marinelli at 914.384.4104 or brooklynorganickitchen@gmail.com, or visit BOKMahopac.com.

Follow BOK on Instagram at brooklynorganickitchen and on Facebook at Brooklyn organic kitchen.

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news briefs

Online Directory Connects Consumers with Local Farm-Fresh Food

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he Hudson Valley AgriBusiness Development Corporation (HVADC) has published an online directory of its partner farms and producers, with details on how they are changing their operations in response to the pandemic, and whether they offer online ordering, pickup, delivery or similar accommodations.

“It’s heartening but certainly no surprise to see the Hudson Valley’s agribusiness community step up to find new ways to do what they do best—feed us,” says HVADC Executive Director Todd Erling. “Their resilience is inspiring, and they deserve our support now more than ever.”

When families buy directly from local farms, food producers, farm stands and markets, they have direct access to high-quality food without having to visit chain grocery stores, where the aisles are crowded and the inventory is picked over, Erling says. At the same time, these families are helping the community directly, by patronizing local businesses; and indirectly, by enabling those businesses to donate products to organizations like FeedHV, which fight food scarcity and aid the people most impacted by the pandemic.

HVADC’s Farm-Fresh Food Access Directory offers three ways consumers can support local agriculture:

Shop Close to Home: Through the directory, consumers can find farms and purveyors in their immediate community and communicate directly with them to see what’s available and the most responsible way to shop.

“Supporting the businesses in your own backyard helps maintain the diversity of local agriculture across the region,” Erling says.

“You’ll be surprised how much of your shopping you can get done in your town.”

Shop Online: Many regional farms and food producers already had or have recently launched online ordering platforms, which allow consumers convenient access to farm-fresh food with reduced personal interactions. Many businesses now offer curbside pickup for preorders and even delivery.

Become a CSA member: Prepaying for a Community Supported Agriculture share was already a popular way to support local farms at the financially strenuous beginning of the planting season. The benefits to consumers and the farm are even greater now, Erling says.

“HVADC is inspired by the work of local farms and food producers during this crisis,” he says. “As the pandemic reshapes our economy, the lessons learned will not be forgotten and will surely lead to improved and more versatile services across the food system.”

To view the HVADC Farm-Fresh Food Access Directory, visit hvadc.org.

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NUR Space Wellness Sanctuary Expands Virtual Groups and Classes

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s our physical social circles get smaller, we need to enhance access to support for making empowered physical and mental wellness choices. To that end, NUR Space— a gathering space for parents, expectant parents, wellness practitioners, caregivers and anyone in search of positive, wellnesscentered community— is offering more virtual groups and classes, often for free or at very low cost.

Director Nuranisa Rae founded NUR Space in Hastings-on-Hudson, as a place where people could come together to discuss ideas surrounding conscious health, pregnancy, birth and postpartum concerns.

She says her calling to open NUR Space came from her birth work as the owner of NUR Midwifery, and from being raised with a strong sense of community. Her NUR Space team includes Cabiria Dougherty, is a local mom and certified lactation counselor, and Caryn Davis, is a local mom and former New York City teacher.

NUR Space also provides a platform for people to start their own meet-ups and to host workshops and classes, and that mission is continuing online. Practitioners are invited to submit workshop proposals at NURSpace.com/workshop-proposals.

“In these difficult and distant times, that community is more important than ever,” Rae says. “NUR Space offers virtual groups and classes on positive birth, breastfeeding, natural parenting, pelvic floor therapy, parenting support and more. Our events are ongoing throughout each week and month.”

Your work is to go forth into this physical environment looking for things that are a vibrational match to joy, connecting to Source Energy, and then following with the inspired action. ~ Abraham-Hicks

For more info, follow NUR Space on social media @nur.space, check out their calendar at NURSpace.com/calendar, and join their mailing list to receive twice-a-month email updates.

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news brief

Master Gardener class of 2018

Master Gardener Volunteer Training Now Enrolling

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ornell Cooperative Extension Dutchess County is accepting applications for its Master Gardener Volunteer training, which begins September 9. The application deadline is June 15.

Volunteers are given in-depth training on a wide variety of horticulture topics.

After completion of the training program, graduates volunteer 100 hours over a two-year period staffing the extension’s horticulture diagnostic lab and working on community projects. Master gardener volunteers share the knowledge they have gained with the community.

Candidates must have a basic knowledge of gardening, a flexible schedule, live in Dutchess County resident and be at least 18 years old. Class size is limited to 25.

For more information or an application, call Nancy Halas at 845.677.8223 x115, or visit cceDutchess.org.

JULY

THE FOOD CONNECTION ISSUE

Coming Next Month

Beyond Factory Farming plus: Gut Health

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local resource

Distance Reiki Provides Relief

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by Cynthia M. Chase

ith all the problems and fears surrounding the pandemic, stress and anxiety are inevitable. Those fortunate enough to have avoided the severe consequences of this virus still remain victims of the stress it has created.

Reiki healing can be part of a positive holistic plan in support of your physical, mental, emotional and spiritual health. It is a holistic therapy that reduces stress and therefore enhances the innate recuperative powers of the body to heal itself.

Science is showing us that everything is energy—including you. The universe is composed of energy vibrating at different frequencies. Depending on the rate of vibration, this energy can manifest as subtle, unseen frequencies or dense physical matter.

Reiki is based on the idea that this unseen “life-force energy” flows through us and is the source of life itself. If our life-force energy is low or blocked, then we are more likely to manifest disease or feel stressed; if it is high, our immune system is enhanced and our bodies and brains function more efficiently. When stress levels are reduced, we are more able to cope even in these challenging times.

Can Reiki sessions actually be done remotely? Absolutely. Energy knows no time or space, and for that reason remote sessions are just as powerful as in-person sessions. As I sit in my office, you can be in the safety of your own home, receiving the vibrations of lightness and healing. Here are some benefits of Reiki: • • • • •

Anxiety, fear and worry can be released.

Trauma can be processed and released.

Physical pain can be reduced.

Stress can be reduced.

Feelings of relaxation, peace and calm can be enhanced.

As a certified Reiki master, I’m offering my services at a reduced fee for new clients through June 30. Those new-client discounts include a one-hour session for $40 (usually $100) and a half-hour session for $20. First responders receive an additional discount.

We will make it through this together and come out better and stronger.

Cynthia M. Chase, MSW, LCSW, is a Reiki master and teacher. She offers Reiki classes for all three levels—initiate, practitioner and master—and private in-home or long-distance Reiki sessions (as safety permits during the pandemic). Visit cynthiamchase.com for workshop dates.

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local resource

The Ayurvedic Approach to Treating Headaches This ancient medical system suggests diet and lifestyle solutions for naturally easing tension, sinus and migraine headaches.

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s we know, Ayurveda identifies mind-body disorders as an imbalance in one or more of the bodily systems, or doshas: pitta, vata and kapha. Headaches can often present as a combination of imbalances of all three doshas. While conventional treatments may sometimes alleviate headache symptoms, Ayurveda offers a complementary approach to their care.

Tension Headaches

Commonly lifestyle related, tension headaches are often associated with a pitta or vata imbalance, or a combination of both.

Pitta (representing the elements of fire and 14

by Dr. Somesh N. Kaushik water) and vata (space and air) can become unbalanced due to mental or emotional stress, overwork, digestive issues, irregular eating habits, inadequate sleep, eyestrain or overextended computer use. Following a pitta-vata diet will relieve symptoms and also help to prevent recurrence.

Choose warm cooked foods like soups or stews and avoid cold, dry, light foods such as dry cereals and crackers.

Also avoid spicy, bitter or astringent foods, and stay with sweet, salty ones. Avoid caffeine, which is drying.

Slow down your lifestyle and add peppermint or lavender oils to a diffuser, as they are relaxing and cooling. Regulate eat-

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ing and sleeping patterns for consistency, and consider adding a yoga or meditation practice to harmonize and balance your life.

The Ayurvedic treatment shirodhara, in which warm oil penetrates the pineal gland on the forehead, calms the nervous system and may be quite beneficial.

Sinus Headaches

Often more prevalent in the spring, sinus headaches might be associated with a kapha imbalance or a kapha-vata imbalance.

Kapha represents earth and water and the spring season. With the cool, wet weather predominating, an imbalance could oc-

cur if a proper diet and lifestyle have not been followed. Sinus congestion could result from overeating; eating heavy, rich or deep-fried foods; consuming cold food and drinks; accumulated toxins; sluggish elimination; and lethargy.

To counteract, choose warm, light, dry foods, with bitter, spicy or astringent tastes. Avoid cold, heavy foods with sweet, sour or salty tastes. You might also try cooking with stimulating spices such as cinnamon, ginger, basil and black pepper.

Physically, move more! Get outside and take a walk.

Sinus-clearing essential oils such as eucalyptus, menthol, rosemary or peppermint can also help if used with at-home steam treatments. Ayurvedic nasya oil nose drops, used with shirodhara, can also be beneficial.

Migraines

Migraines, characterized by a severe pulsing or throbbing pain on one side of the head, along with nausea, vomiting or sensitivity to sound, light and odors, are debilitating and can signify an imbalance in all three doshas. Pitta, associated with the fire element, can lead to inflammation when out of balance, and the heat buildup can put pressure on blood vessels, leading to a migraine. Vata (air) can trigger sensitivity to sound, light or odor and excess worrying or anxiety, which could lead to a migraine. Kapha (earth and water) can bring on a migraine from congestion resulting from cold, moist air. Doshas out of balance manifest with a myriad of symptoms; it is important to consult with a trained Ayurvedic practitioner to determine a correct approach.

While the exact cause of migraines is unknown, they are generally classified as a neurologic disorder. Ayurveda believes that digestion is often the root cause of migraines and that, in fact, there is a close correlation with stomach disturbances.

Therefore, diet is the first line of defense when formulating a course of action.

Depending on the particular combination of symptoms, an Ayurvedic practitioner can suggest a specific diet to rebalance the doshas. And diet adjustments can be suggested during onset of June 2020

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symptoms as well as when orchestrating prevention plans. While certain foods can trigger a migraine reaction—particularly chocolate, caffeine, aged cheese, alcohol and MSG—it is advisable to check with an Ayurvedic practitioner regarding your particular sensitivities.

Along with a proper diet, Ayurveda believes that a gentle detoxing of impurities and toxins will alleviate symptoms, and a practitioner might recommend a course of panchakarma along with certain herbal supplements. Ayurvedic herbs traditionally used to calm the nervous system are ashwagandha and brahmi along with feverfew, which has been scientifically studied for the treatment of migraines. Shirodhara may also be suggested to relax the nervous system, or hydrotherapy to calm the digestive process.

Ginger tea can also be used for digestion and nausea. In addition, ginger root blocks prostiglandins, which stimulate the muscle contractions that cause headaches.

Relaxing aids such as the essential oils of rosemary, lavender, peppermint and jasmine used in a diffuser or steam pot are also beneficial. Rosemary helps with hormonal imbalances, one of the causes of migraines in women. Peppermint has anti-inflammatory properties, soothes the nerves and can be used as a tea as well.

As the body has its own natural cleansing cycle—primarily from 10 p.m. to 2 a.m.—it is important to establish a regular sleep pattern. And since digestion is strongest at noon, try to eat your main meal at mid-day and lighter fare at breakfast and dinner, preferably eating before 8 p.m. to allow for digestion prior to sleep.

Adopting a lifestyle of balance which includes exercise, meditation and therapeutic yoga will go a long way to preventing all forms of headache—migraine, tension or sinus related.

THE FOOD CONNECTION ISSUE

Coming Next Month JULY

Beyond Factory Farming plus: Gut Health

Somesh N. Kaushik, an Ayurvedic and naturopathic physician, owns Dr. Kaushik’s Ayurvedic and Naturopathic Clinic, open weekdays at 792 Route 35, Cross River, NY. For appointments or more information, call 914.875.9088, email drkaushik@drkaushik. com or visit DrKaushik.com. See ad pg 19.

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Natto, a fermented soybean dish of Japan, offers postmenopausal women protection from bone fractures, concludes a new study in The Journal of Nutrition. Studying 24 years of records of 1,417 Japanese women older than 45, researchers found that compared to those women that rarely ate natto, those that consumed one to six 40-gram packs a week had 21 percent fewer fractures and those consuming more than seven packs had 44 percent fewer fractures. Tofu and other soybean products had no effect on fracture risk. With its strong smell and sticky consistency, natto is an acquired taste, but is also one of the few plant sources of vitamin K2, which activates bone-building proteins. Other studies have linked it to healthier gut flora, lower cholesterol and blood pressure levels, and a stronger immune system.

Consume Olive Oil to Fight Off Aging In what might be good news for teetotalers, researchers at the University of Minnesota found that it’s not the resveratrol in red wine that increases the life span of cells of those following the Mediterranean Diet, but the fat in olive oil that activates the critical pathway which prevents age-related diseases. “This pathway has been linked to almost all of [aging diseases]. It’s the roots,” says Doug Mashek, Ph.D., a professor in the departments of medicine and biochemistry, molecular biology and biophysics.

His studies suggest that the benefits of olive oil are most pronounced when coupled with fasting, limiting caloric intake and exercising. “We found that the way this fat works is it first has to get stored in microscopic things called lipid droplets, which is how our cells store fat. And then, when the fat is broken down during exercising or fasting, for example, is when the signaling and beneficial effects are realized,” Mashek explains.

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Eat a Plant-Based Diet to Lessen Stroke Risk People that eat a vegetarian diet rich in nuts, vegetables and soy may have a lower risk of stroke than others with diets that include meat and fish, concluded a new study in the journal Neurology. Taiwanese researchers studied two groups of healthy people over age 50 that lived in Buddhist communities in which drinking and smoking were discouraged and vegetarian diets were followed by about a third of residents. Compared to the meat- and fish-eaters, vegetarians consumed less dairy, animal protein and fat, about the same amount of eggs and fruit, and more fiber and plant protein. In the group of 5,050 people studied for six years, vegetarians had a 74 percent lower risk of ischemic stroke, in which blood flow to the brain is blocked, than nonvegetarians. In the group of 8,302 people followed for nine years, vegetarians had a 48 percent lower risk of overall stroke than nonvegetarians, a 60 percent lower risk of ischemic stroke and a 65 percent lower risk of hemorrhagic (bleeding) stroke. “Stroke can also contribute to dementia. If we could reduce the number of strokes by people making changes to their diets, that would have a major impact on overall public health,” says study author Chin-Lon Lin, M.D.

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Decrease Bone Fractures with Natto

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health briefs

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Try Chinese Herbs for Ulcerative Colitis A Traditional Chinese Medicine herbal mix known as Gegen Quinlian decoction, when combined with standard Western pharmaceuticals, is more effective in treating the painful condition of ulcerative colitis than pharmaceuticals alone, concluded a Chinese review of 22 studies that included 2,028 patients with the disease. Typically used to heal diarrhea and gastrointestinal inflammation, the herbal mix produced few adverse reactions and resulted in low recurrence rates, researchers said.

Green Up Cities to Reduce Violent Crime Well-designed and maintained green spaces in cities such as parks, community gardens and tree-lined streets lower the rate of violent crimes, make communities safer and keep people healthier, concluded Cornell University and University of Virginia researchers that conducted a meta-study of 45 papers studying the links between greenery and crime. In particular, more green spaces, such as community gardens converted from vacant lots, decrease gun violence, six studies found. But poorly designed green space with inadequate maintenance, bad lighting and excessive nearby traffic can help crime take root and spread.

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Maintain a Healthy Gut to Sidestep Colorectal Cancer In a study that for the first time establishes a direct link between the microbes inhabiting our bodies and the genetic alterations that drive cancer development, researchers from the Hubrecht Institute, in the Netherlands, have found that mutations linked to colorectal cancer can be caused by common gut bacteria carried by about one out of five people.

By exposing cultured human mini-guts to a particular strain of E. coli bacteria, they observed that the bacteria induced a unique pattern of mutations in the DNA of human cells that was also found in the DNA of patients with colorectal cancer, implying that these mutations were induced by the “bad� bacteria.

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Generating Electricity from Rain

A surprisingly high voltage can be generated from raindrops using a field-effect, transistor-style structure, reports a new study from the City University of Hong Kong in the journal Nature. A single drop can muster 140 volts, enough to briefly light up 100 small LED bulbs.

The new design couples an aluminum electrode with an indium-tin oxide electrode layered with polytetrafluoroethylene (PTFE), a material with a quasi-permanent electric charge. When a raindrop hits the PTFE/tin surface, it bridges the two electrodes and creates a closed-loop circuit that helps fully release any stored charges. The technology could handle sustained rainfall, as well. If there are continuous drops, the charge accumulates and eventually hits a saturation point. Building rooftops could supplement some of the electricity used inside, and electric boats could extend their range.

In news that may be useful for people dealing with the stress of the global pandemic, researchers from the University of London have found that just one week of practicing mindfulness—moment-to-moment awareness—reduces feelings of paranoia. The research, published in the journal Mindfulness, was based on questionnaires of 494 people, enabling researchers to find a correlation between paranoia and judgemental thinking.

They found that higher levels of nonjudgement predicted lower levels of paranoia, even in individuals that had a predisposition for it.

Then, 68 people were selected and divided into two groups: one that was asked to go through a prerecorded, guided mindfulness session once per day, and one that acted as a control. The session consisted of a quick body scan, mindful breathing and awareness exercises.

The results showed a drop in judgmental thinking and paranoia in the mindfulness group.

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People continuously exposed to air pollution are at increased risk of dementia, especially if they also suffer from cardiovascular diseases, reports a new study from the Karolinska Institute in Sweden, published in the JAMA Neurology. Researchers examined nearly 3,000 adults with an average age of 74 living in the Kungsholmen district in central Stockholm for up to 11 years. Of those, 364 people developed dementia. The district’s annual average level of particulate matter 2.5 microns or less in width is high by Swedish standards, but low compared to international standards.

Heart failure and ischemic heart disease both enhanced the dementia risk, and stroke explained almost 50 percent of air pollutionrelated dementia cases, according to the researchers.

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Mindfulness Training May Reduce Paranoia

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Beware the Air

Dementia Linked to Air Pollution

Mental Relief

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The United States, Europe and China are growing “sentinel trees” in strategic locations around the world to receive advance warnings of destructive pests that could destroy native plantings.

According to a study published in Plos One, “Sentinel nurseries represent one potential mechanism to address the current lack of knowledge about pests in the countries from where live plants are shipped and the threats they represent to native flora and crops in importing countries.” As global trade intensifies, the risk for accidental importing of and exposure to new invasive pests is a constant worry for entomologists and arborists, stimulating a search for new tactics to prevent future losses.

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Sentinel Trees Give Advance Warning

Splashy Solution

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Pest Alarm

global briefs

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Tofu Takeaway Isoflavones Lower Risk of Heart Disease

Observational research published in Circulation, the flagship journal of the American Heart Association, states that tofu and other foods that contain higher amounts of isoflavones are associated with a moderately lower risk of heart disease, especially for younger women and postmenopausal women not taking hormones.

Researchers at Harvard Medical Schools’ Brigham and Women’s Hospital analyzed data from more than 200,000 people that participated in three health and nutrition studies; all participants were free of cancer and heart disease when the studies began. Consuming tofu, which is high in isoflavones, more than once a week was associated with an 18 percent lower risk of heart disease, compared to a 12 percent lower risk for those that ate tofu less than once per month.

Tofu and whole soybeans are rich sources of isoflavones. Chickpeas, fava beans, pistachios, peanuts and other fruits and nuts are also high in isoflavones.

Down-Under Drought

Australian Wildfires Linked to Climate Change Australia’s devastating wildfires during 2019 and 2020 were at least 30 percent more likely to occur because of human-caused climate change, report researchers in a new study published in the online journal Natural Hazards and Earth System Sciences. An intense heat wave was the primary factor in raising the fire risk, says climate scientist Geert Jan van Oldenborgh, with the Royal Netherlands Meteorological Institute. The study linked to climate change the extremity of that heat wave, which is 10 times more likely now than it was in 1900. Van Oldenborgh notes that climate simulations tend to underestimate the severity of such heat waves. “We put the lower boundary at 30 percent, but it could well be much, much more,” he says. The year 2019 was Australia’s hottest and driest since modern recordkeeping began in the country in 1910.

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Heat Converted into Electricity

Researchers from Japan’s Osaka University have found how the thermoelectric effect, or converting temperature differences into electricity, can be best used to power small, flexible devices, reports the journal Advanced Materials Technologies. Future healthcare applications will require internet connectivity between billions of sensors, and the devices that enable them must be small, flexible, reliable and environmentally sustainable.

Batteries are not optimal because continually replacing them is inconvenient and expensive. Many researchers have optimized device performance solely from the standpoint of the thermoelectric materials themselves. “Our approach is to also study the electrical contact, or the switch that turns the device on and off,” explains Tohru Sugahara, the corresponding author of the study. “The efficiency of any device critically depends on the contact resistance.”

Thermoelectric power generators are self-sustaining, self-powered and have no moving parts. Solar power and vibrational power do not have all of these advantages.

June 2020

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eco tip

ed downward) to alert bikers that may be traveling behind.

Regular Tips Apply to Pedaling During the coronavirus crisis, biking is especially recommended, as it provides exceptional aerobic and cardio exercise, relaxation and because it maintains social distancing. Keeping in mind proper equipment, fitness, safety and other factors can make it even more fulfilling during this difficult period.

Choose the right bike. Those

designed for roads and pavement are generally lighter and have more gears than mountain bikes, which have more shock-absorbing features, plus more lower gears to help traverse inclined terrain. Urban and commuting bikes feature a slightly more upright riding position that allows better sightlines and improved visibility by motorists.

Use a bike shop with mechanics that test and adjust the bikes they sell, including determining the proper seat height—which facilitates proper alignment of hips and a full rotation—and the ideal distance from the handlebars to the seat tube. Back, knee or hip pain may develop if a cyclist has to stretch his or her legs to get to the pedals, according to the League of American Bicyclists. A biker doesn’t get proper leg extension if

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the seat is too low. The legs should be almost, but not totally extended at the lowest point in pedaling.

Safety takes many forms. Even well-marked bike lanes don’t guarantee safety, so use caution. Some motorists are careless about entering bike lanes and don’t correctly stop at crosswalks or look behind before opening doors. Keep at least five feet from the sides of cars to avoid being hit.

Don’t weave in and out of traffic, always don a helmet, signal turns and watch out for runners and walkers.

Use the stop signal (left arm extend-

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Proper pedaling can help prevent strains. In addition to

ensuring they’re employing proper leg extension, it’s advised that bikers pedal a little faster in a lower gear; ideally, 75 to 90 revolutions per minute, which is easier on the knees with less muscle fatigue than traveling slower in a higher gear.

Routine maintenance includes

“cleaning and lubing the chain, replacing brake pads, and changing and fixing a flat tire,” according to major bike and outdoor retailer Recreational Equipment, Inc. (rei.com). The website has helpful tips on tools to obtain, along with basic information on bike maintenance, cleaning and fixing a flat tire.

Because COVID-19 information and guidelines continue to evolve, stay informed of state-wide health and safety recommendations for bikers and other outdoor recreational activities at Coronavirus.

Health. ny.gov.

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Biking During the COVID-19 Crisis

Shopping by Appointment

June 2020

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Feeding Happiness

Lifting Moods with Feel-Good Foods

W

by Marlaina Donato

hether it’s a pandemic, a breakup or a busy day with the kids, heading to the kitchen for a carb fix or a pint of ice cream is a common knee-jerk response to stress. It’s easy to get caught in a whirlpool of poor eating when our bodies need nutritional support more than ever.

Sustained or chronic stress can reduce levels of dopamine and serotonin—neurotransmitters linked to feelings of both satiety and happiness. “When serotonin levels are normal, it leads to both emotional satisfaction and a sense of fullness after a meal,” says Certified Integrative Nutrition Health Coach Maria Marlowe, in New York City and Dubai. “Conversely, when serotonin levels are low, it can lead to depression and a tendency to reach for sweet and starchy foods.”

“Finding healthier substitutes that are less processed can make a huge impact.”

Experts agree that concentrating on weight loss or super-strict diets during times of adversity might do more harm than good. “Focusing on the need to lose weight during crisis will only do two things—make you feel guilty if you’re not eating what you think you’re supposed to and potentially make you eat more out of guilt,” says Registered Dietitian Nutritionist Jennifer Neily, in Dallas.

Opting for healthier versions of favorite comfort foods is a doable compromise that can prevent endorphins from plummeting after the usual temporary spike.

“With the right ingredients and recipes, we can satisfy our cravings for sweet, salt, creamy or crunchy with healthier upgrades of our favorite junk foods,” says Marlowe.

Avoiding Extremes

Friendly Fare

Stress-eating sparks only temporary physical and emotional fulfillment. “When your brain is in need of energy, it can mimic the symptoms of depression and anxiety,” notes Tara Waddle, holistic life coach at The Center of Balance, in Greeley, Colorado.

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Eating to stay healthy during hard times can tickle the taste buds without a lot of invested time. Marlowe’s go-to favorites like homemade banana ice cream or chocolate truffles not only take minutes to prepare, but fortify the brain. For must-have salty fa-

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vorites, she suggests opting for snack foods seasoned with unrefined or pink Himalayan salt, fresh guacamole, salsa, olives or pickles. Filling a seaweed sushi wrap with avocado can be a satisfying and easy snack.

For easy-exotic, Marlowe says, “I always keep coconut milk and unsweetened curry paste on hand to whip up a red Thai curry, my favorite 15-minute dinner.

Simply add fresh or frozen vegetables and protein of choice and you have a satisfying, flavorful meal that is faster than delivery.”

Waddle’s healthy comfort foods include nuts of different flavors, dried fruits and baked Brussels sprouts with nitritefree bacon, black pepper and a sprinkle of nutmeg. “The food you consider comfort food is comforting because it’s familiar,” she says. “When you start eating healthier food more often, it will become comfort food. Just keep trying new things.”

Keep it Simple

The kitchen can be our greatest ally during any life-storm, but having a stress-free strategy is key, especially paying attention to emotional states. “Ask yourself, ‘Is it head hunger or belly hunger? Above the neck or below the neck?’ If it’s the latter and that’s truly what is desired, don’t deny yourself, but choose with conscious understanding. Savor the flavor,” says Neily.

Marlowe recommends easy meal planning and maintaining an eating schedule. “This helps remove some of the stress and decision fatigue that comes with figuring out what to eat in the moment, especially with random ingredients in the fridge.” Food shopping can be an instant junk food trap. Waddle’s approach is a sure way to outsmart impulse buying based on habit. She says,“Start with the produce department first. This fills your cart with fresh foods and your cart will be full by the time you get to the snack aisle.”

Self-compassion can be one of the most important, yet overlooked considerations. “Regardless of what you choose to eat, be gentle with yourself,” notes Waddle.

“The guilt of eating poorly is more damaging than the food.”

Marlaina Donato is an author and a composer. Connect at AutumnEmbersMusic.com.

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conscious eating

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Sweet Recipes for Healthy Snacking Banana Ice Cream 2 overripe bananas ¼ tsp vanilla extract

Truffle

3 Tbsp cacao powder 1½ cups dates, pitted 3 Tbsp shredded coconut, unsweetened

Toppings (choose a few) Cacao nibs Cacao powder Sesame seeds Shredded coconut Pistachios, crushed Walnuts, crushed Acai powder Goji powder Maqui powder Pomegranate powder

Peel bananas, break in half and put in a zip-top freezer bag. Freeze for at least 4 hours or overnight. Place all ingredients (banana base plus the add-in ingredients of choice) into a high-speed blender such as a Vitamix, and blend on high until soft-serve ice cream consistency is reached, which should be in about 30 to 60 seconds.

Taste to determine whether any more add-ins are needed and re-blend if desired.

Spoon out and serve.

Source: Certified Integrative Nutrition Health Coach Maria Marlowe

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photo courtesy of Maria Marlowe

Serotonin boosters for better mood and digestive harmony:

kiwis, bananas, pineapples, plums, all types of berries, tomatoes, raw cacao nibs, 90 percent dark chocolate, chia seeds, pumpkin seeds, butternuts (related to walnuts), almonds, eggs, beans, oats, protein-rich foods, sea vegetables, avocados, Swiss chard, beets, green tea and spices like turmeric.

artichokes, ripe bananas, tahini, wheat germ, almond butter, leafy greens, lentils, chickpeas, black beans, papaya, red beets, apples, watermelon, blueberries and prunes.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.

Westchester/Putnam/Dutchess NY Edition

Feel-Good Foods

Dopamine boosters for better mood and memory, and warding off neurodegenerative diseases:

Add cacao powder, dates and coconut to a blender. (A bullet blender works well.)

Blend until a paste is formed, which should only take a few seconds. Roll about a tablespoon or so of paste into a ball. Repeat.

Choose a topping, sprinkle it onto parchment paper and roll date ball in it to coat.

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Gluten-free bean and legume-based pastas provide more fiber and protein compared to traditional pasta, points out Marlowe. She suggests placing a steamer basket full of chopped veggies like broccoli, cauliflower and squash over boiling pasta water for a quick pasta primavera.

Add some garlic sautéed in olive oil and a little salt and pepper.

photo courtesy of Maria Marlowe

Five-Minute Chocolate Truffles

Fast, Healthy Pasta

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Add-Ins: choose as many as desired 2-3 tsp cacao powder 1 Tbsp almond butter 2-3 tsp carob powder 3-4 pitted dates ¼ tsp cinnamon 1 cup frozen strawberries 6 mint leaves 1 Tbsp coconut flakes (or coconut butter or shredded coconut) 1 Tbsp ginger 1 Tbsp almond butter or almonds ½-inch peeled ginger piece

Eat Well and Be Well

Foodie Guide

with

Natural FOOD

Please call ahead to place your orders TO GO!

Thank you to ALL of our Foodie Guide business for continuing to offer Healthy/Local food to our communities.

CAFES BREAD ALONE BAKERY

45 Market St., Rhinebeck, NY 845.876.3108 BreadAlone.com/Rhinebeck-cafe

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

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

NELLA’S NUTRI-BAR

2 Maple St., Croton-on-Hudson 914.259.2296 NellasNutriBar.com

THE FREIGHT HOUSE CAFÉ

609 Route 6, Mahopac NY 845.628.1872 thefreighthousecafe.com

COFFEE COFFEE LABS ROASTERS

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

Support your local businesses during this challenging time. Gift Certificates available!

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.

FARMS FABLE: FROM FARM TO TABLE

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

HARVEST MOON FARM & ORCHARD

130 Hardscrabble Rd North Salem, NY 914.485.1210 HarvestMoonFarmAndOrchard.com

HILLTOP HANOVER FARM & ENVIRONMENTAL CENTER 1271 Hanover St, Yorktown Heights, NY 914.962.2368 HilltopHanoverFarm.org

THREE FEATHERS FARM

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

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

JUICE DRINK LIVING JUICE

7(1/2) servings of organic vegetables in one serving of green juice to go.

914.763.6320; DrinkLivingJuice.com

MARKETS

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 WholeFoodsMarket.com

SPECIALTY FOODS KONTOULIS FAMILY GROVES

Premium Extra Virgin Olive Oil 914 217 5689 Kontoulisfamily.com

BEWIES HOLISTIC MARKET Organic Juice & Smoothie Bar 430 Bedford Rd., Armonk, NY 914.273.9437; Bewies.com

GREENS NATURAL FOODS Briarcliff Manor 97 North State Road Briarcliff Manor, NY 10510 914.800.9146

VEGAN SKINNY BUDDHA ORGANIC KITCHEN

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

Eastchester 780 White Plains Rd. Scarsdale, NY 10583 914.874.5481 Mt. Kisco 666 Lexington Ave. Mt. Kisco, NY 10549 914.864.1274 Yorktown Heights 12 Triangle Center Yorktown Heights, NY 10598 914.352.6214 GreensNaturalFoods.com

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

Kontoulis Family Groves’ Premium Extra Virgin Olive Oil

June 2020

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healing ways

BODY WORK GUIDE CHIROPRACTIC

MASSAGE THERAPY

WHITE PLAINS

CROSS RIVER

Upper Cervical O2 Living/drinklivingjuice Chiropractic of NY 792 Rt. 35, Yellow Monkey Village 311 North St., Suite 410, 914.763.6320; DrinkLivingJuice.com 914.686.6200; ucc-ny.com/nucca

MOUNT KISCO

CRANIOSACRAL THERAPY MOUNT KISCO Joy Matalon LMT, CST The Center For Health and Healing 914.519.8138; Joymatalon.com Ossining &Garrison

WHITE PLAINS Well On The Way, LLC Elizabeth Pasquale, LMT, CST 914.762.4693; wellontheway.com White Plains & Ossining

HOLISTIC PAIN MANAGEMENT ANF Holistic Clinic 1053 Saw Mill River Rd, Suite 106, Ardsley, NY 914.478.1248 Julio@anfacademy.com anfholisticclinic.abmp.com

Lisanne Elkins, MA, LMT, RM Balance Bodywork Therapeutic Massage & Reiki. 914.319.4375 Balancebodywork.biz

TUCKAHOE & SOMERS Linda Myers, LMT Licensed Massage Therapist 917.660.8160 linmye@verizon.net

YONKERS Donna Costa, LMT 914.907.4485 coyoteqn@gmail.com dcostamassage.amtamembers.com Facebook.com/Donna.Costa.LMT

To place a listing here call 845-593-0065

POWER UP YOUR BRAIN Six Ways to Boost Blood Flow

by Ronica O’Hara

O

ur brain has many well-known structures like the amygdala that detects danger and the prefrontal cortex that enables planning, but we often take for granted the 400 miles of blood vessels that push through a liter of blood per minute, carrying in oxygen and nutrients, and porting out wastes. “Our brains are highly metabolic organs, so they require lots of nutrients and oxygen to function properly, and those can only get to our brain when we have good blood flow,” says naturopathic physician Emilie Wilson, of the Synergy Wellness Center, in Prescott, Arizona.

When that blood flow is optimal, we feel energized and clear-headed; when it’s low, we feel foggy and listless. Low levels of cranial blood flow have been linked in brain imaging studies to strokes and dementia, as well as bipolar disorder, depression and suicidal tendencies. The first imperative for healthy cranial blood flow is to make sure our blood pressure, blood sugar and cholesterol numbers are in a healthy range. Health practitioners can help us address that, as well as the conditions linked to reduced blood flow—heart disease, hypothyroidism, diabetes, anemia, depression and smoking. To boost brain blood flow, specific lifestyle strategies have proven to be highly effective:

1

Eat strategically, especially beets and chocolate.

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Westchester/Putnam/Dutchess NY Edition

Nitric oxide (NO) is made in the endothelium, the thin layer of cells that line blood vessels; it relaxes the inner muscles of those vessels, maximizing blood flow. “The continuous formation of NO in the brain is essential to life,” says prominent pharmacologist Louis Ignarro, Ph.D., who received the Nobel Prize in Science in 1998 for discovering that humans produce NO and that it lowers blood pressure and improves blood flow. He advocates passing up

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Natural Awakenings

meat for soy and fish protein, eating antioxidant-rich produce such as pomegranate, blueberries, spinach and kale, and consuming lots of nitrate-rich food like celery and leafy greens which are converted to NO in the body. He especially recommends beets—one study reported that in juice form, it increases nitric oxide levels by 21 percent in 45 minutes—as well as dark chocolate. In a Harvard study, older people that drank two cups of hot chocolate a day for 30 days had improved blood flow to the brain and better memory.

2

Take amino acid supplements. “Consuming supple-

ments containing both L-arginine and L-citrulline are welldocumented to boost the production of endothelium-derived NO,” says Ignarro. “Adding antioxidants to the amino acid mix provides added benefit by increasing NO levels.” He recommends pomegranate extract, cocoa flavonols and omega-3 supplements.

3

Move the body. Fast walking, running, cycling, swimming,

ball playing, weight lifting and yoga all help improve cranial blood flow, says Ignarro: “Physical activity stimulates the production of NO in all arteries, including those in the brain.” In one study, women over 60 that walked for 30 to 50 minutes three or four times a week increased ongoing cranial blood flow up to 15 percent. Yoga exercises like downward dog and shoulder stands also raise blood flow in the head.

4

Play music. Research using functional magnetic resonance

imaging published in Scientific Reports found that blood flow in the brain increases when people listen to music they love, whether it’s Mozart or Eminem. In a recent study, Weightless, a song written by the British group Macaroni Union along with sound therapists, reduced participants’ anxiety levels by 65 percent and physiological resting rates by 35 percent.

5

Do a chanting meditation. Kirtan Kriya, a 12-minute

daily meditation that includes chanting, finger movements and visualization, “has been researched for over 18 years and has documented benefits in increasing blood flow to the brain,” says Krystal Culler, senior Atlantic fellow with the Global Brain Health Institute, in San Francisco and Ireland. YouTube offers several versions, as does the Alzheimer’s Research and Prevention Foundation (Tinyurl.com/12MinuteYogaMeditation).

6

Consider acupuncture and craniosacral therapy.

“Acupuncture has been used for thousands of years to boost blood flow, and it can also relax tense muscles in the neck and head, which can impair blood flow more than we realize,” says Wilson. She also recommends the gentle, hands-on-head approach of craniosacral therapy: “It can directly improve blood flow by removing restrictions, and it can also rebalance sympathetic and parasympathetic functions, which has beneficial effects on our nervous system and on blood flow.”

Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.

June 2020

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Transformative Staycations

Finding Respite and Adventure Close to Home taycations—sticking close to home for new travel experiences—was a growing trend even before the COVID-19 pandemic turned it into a practical necessity for many of us. Staycations reduce costs, minimize travel time and also lower our carbon footprint by eliminating international travel. Happily, they don’t reduce the pure pleasure of finding new adventures, exploring untrammeled nature, seeing the familiar with fresh eyes and meeting people from all walks of life. All of that is close at hand, and especially when compared to foreign jaunts, the price is right.

A good place to start is by checking out state and regional parks, often overlooked gems offering scenic miles of trails for hiking, biking, birding, fishing, picnicking and other activities. “Whether mountains, prairies, rivers, forests in the country or heart of the city, there is always a state park waiting to welcome you, no matter what kind of recreation you enjoy,” says Jason Clay, spokesperson with Colorado Parks and Wildlife.

In Colorado parks, people can, for example, river raft in the Arkansas Headwaters Recre-

30 30

ation Area; boat, fish and hammock camp in Jackson Lake State Park; and rock climb in Eldorado Canyon.

Parks can be discovered and trail maps downloaded by visiting TrailLink.com, run by the Rails-to-Trails Conservancy. It provides searches for nearby trails using parameters such as distance, types of activity and wheelchair accessibility. Its smartphone TrailLink app is free to download and $30 per year for unlimited customized use.

State, local and regional parks across the country offer rich educational opportunities for kids and adults alike, including naturalist-guided activities, bird and botany walks, lessons in local history, ecology and geography, and more. Several states offer free admission to all state-run parks, including Hawaii, Tennessee and Illinois. State-by-state listings of fees and policies can be found at Tinyurl.com/StateParkPasses.

Making a Quick Getaway

Weekend forays into natural and rustic settings can be ideal escape valves for people needing a simple, quick change of venue.

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Camping, of course, is always an option, but for those that want to be in nature in a more comfy fashion, using “cabin” as a search word works well in websites like Airbnb.com and TripAdvisor.com. The option of glamping—or glamorous camping—offers surprisingly luxurious stays outdoors in tents, pods and domes; check out Glamping.com.

Getaway.House offers woodsy outposts in 10 locations equipped with “tiny house” cabins around the country designed for quick escapes from cities. “If you were at your desk in need of an escape, you could cut out early and be there by 6 p.m.,” says Vice President of Marketing Rachel Mansfield. The private experience, with no check-in desk or communal areas, enables it to continue operating safely during the pandemic. The cabins, designed to blend in with their natural surroundings, are equipped with food for purchase, stove, books, radio, firewood, fire pit and Adirondack chairs, as well as a map for local hikes and adventures.

“I did a getaway at a point in my life where I wanted some time alone, away

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S

by April Thompson

Rawpixel.com/Shutterstock.com Iakov Filimonov/Shutterstock.com Iakov Filimonov/Shutterstock.com

from commitments, to figure out what my next chapter in life was going to be,” says Paige Conner Totaro, of Alexandria, Virginia, the founder of Unquote Travel, a web-based tour agency focusing on small group, off-the-beaten-track adventures.

“You can change your environment without going very far, and that in turn can change the way you think about things. Little things like sleeping on the other side of the bed can help you shake up your brain.”

Local Attraction

Local-led excursions are another way to see our home turf through a new lens. Airbnb Experiences, offered virtually everywhere that Airbnb lists lodging, are one-of-a-kind tours and classes designed and hosted by locals with unique expertise. Experiences run the gamut from neighborhood tours on foot or bikes with athletes to museum tours led by local artists or art historians. Many include a hands-on learning component, like how to make mosaics in a community art space or cook a local delicacy from a family recipe. Similar tours and experiences can be found on TripAdvisor’s Things To Do listings. WithLocals.com, whose mission is “to break down the barriers between travelers and locals worldwide,” also offers foodie fun and off-beat adventures.

Kelly Kniewel stumbled onto tour guiding after experiencing burnout in her previous career in the beverage industry.

An Airbnb Experiences host, Kniewel now leads small group tours of Chicago, introducing locals and visitors alike to many of its little-known facets. “I’ve fallen in love with my city all over again

doing these tours,” says Kniewel, a selfproclaimed history geek.

She loves to take guests inside Art Deco and Beaux Arts buildings they may have passed before without realizing the gorgeous art and architecture that exists inside, such as the library-turned-cultural center, Chicago Cultural Center, boasting two impressive glass domes, one designed by Tiffany Glass.

Another favorite excursion is taking guests on a water taxi tour. “It’s a cheap and unique way to see Chicago. The water, both the Chicago River and Lake Michigan, is so much a part of who we are as a city.”

During the limitations imposed during the COVID-19 period, Airbnb and other websites began offering experiences online, allowing people from all over the world to connect and make pastries with a Swedish baker, draw with a Mexican cartoonist, learn about apartheid from a South African or experience a day in the life of an American Olympic bobsledder.

Traveling the World Without Leaving Home

Hosting travelers can bring new meaning to a staycation, offering a rich opportunity for cross-cultural exchange without any exchange of currency. The popular CouchSurfing.com connects travelers with locals offering free use of a couch, air mattress or spare bedroom. Available in more than 200,000 cities worldwide, it has 14 million members and sponsors local language exchanges, dance classes, hikes and dinners, so there are opportunities to make new friends and have new experiences even without offering a place to sleep. (During COVID-19 restrictions, these activities were moved online.)

Similar organizations that offer opportunities for local hosting (including low- or no-cost lodging) include Servas.org, established in 1949, which stresses world peace and cultural exchange, and preinterviews potential guests and hosts to ensure safety; GlobalFreeloaders.com, a free registry for hosts and guests that do their own online screening and matching; and EvergreenClub.com, in which hosts provide a bed-and-breakfast homestay for travelers over age 50 for $20 a night.

An exciting option for homeowners is HomeExchange.com, a $150-a-year service that allows people in far-flung places to switch homes, either directly or through a staggered point system so they can truly live like locals.

John Fackenthal, of Rockville, Maryland, has hosted more than 100 couchsurfers from 29 countries, and loved every experience. “I had a big apartment in the heart of Washington, D.C., when I first started hosting, but lived alone and felt a little isolated. I wanted to bring back the youth hostel feel from travels in my younger days, where you’d hang out with fellow travelers and go hiking, share a meal or play cards,” he says.

A web developer, he recalls such memorable guests as a carpenter in his 60s from the Pacific Northwest that helped him with fixer-upper projects, a pair of pro volleyball players from the Czech Republic and two young women from China that prepared him a massive traditional Chinese feast “with all four burners going,” he says.

“It’s restored my faith in humanity. I’ve encountered nothing but wonderful June 2020

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Agrotourism, in which working farms open the barn doors to visitors for day or overnight trips, has the added advantage of supporting local agriculture. AgritourismWorld. com and FarmStayUS.com provide listings for farm stays worldwide searchable by type, such as Christmas tree farm, vineyard, orchard, dude ranch or alpaca farm.

The 40-acre Taos Goji Farm and Eco-Lodge Retreat, in Taos, New Mexico, is one such venue. “My husband and I returned to the land nine years ago after many years working as professionals in stuffy offices. The farm has been developed for our family and others who wish to be close to nature and to live off of the land,” says co-owner Elizabeth vom Dorp.

The farm is open for paid guests, as well as to the volunteers known as “Wwoofers” that come through Worldwide Opportunities on Organic Farms to help raise goji berries, fruits, vegetables

While the world may still be at the mercy of unfortunate circumstances this summer, travel is ultimately a state of mind. By staying open, curious and present, there are always new encounters and discoveries underfoot very close to home.

Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.

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Be a Weekend Farmer

and free-range chickens. All cabins date from the early 1900s, including an old dairy barn converted into a duplex and five sheep herder cabins. The farm is surrounded by a national forest, so many guests visit to enjoy hiking, biking, fishing, rafting and ballooning. “Families with children love to come and pick berries, collect eggs and pet the animals. We have rescue alpacas, sheep, goats, chickens and turkeys,” says vom Dorp.

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people, all with such different personalities and backgrounds.”

June 2020

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SWITCHING OUT THE MEAT

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Everyday Adventures Taking to Vans and RVs for Life on the Road

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by Sandra Yeyati

any Americans choose to travel in recreational vehicles (RVs) or well-equipped vans with all the comforts of home—no hotels, just the open road and a tank full of gas. Cindy Jane is a Florida naturalist, vegan advocate, accomplished artist and wife to land surveyor Kevin Georgeson. Now 50 years old, she’s had a dream since she was 18 to travel the country in a van, visiting state and national parks, hiking trails and spending quality time in nature. She envisions setting up an easel and painting in inspiring settings. “It’s about getting out of that social norm of always knowing what the next day is going to be like, doing the same thing every day. I like a little bit of the unknown, the unexpected. I want to see things. I want adventure. I want the freedom that comes with going,” she says.

The couple purchased a 2018 Ford Transit van with low mileage and a little warranty left on it. Together, they are customizing it to create a comfortable home away from home to satisfy Jane’s wanderlust. Crafty and resourceful, they voraciously watch YouTube videos to learn the ins and outs of solar panels, electrical hookups, kitchen countertops, insulation and 1,000 other details that go into a suc-

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cessful buildout. They’re taking their time to do it right after investing thousands of dollars already. To document their progress and hopefully inspire others, they record videos on Jane’s smartphone and post them to her website (ArtfulVeganNomad.com).

Val and Nick Wheatley are veteran nomads, having travelled the world for almost four years in all kinds of rides, including the 1994 Ford Bronco they drove across the U.S. for six months. Camping outdoors was challenging, and they vowed never again to travel in a vehicle without a bed. They purchased a Ford Econovan to explore New Zealand and sold it three months later when they left. In Germany, where beautiful campgrounds and free public lots with inexpensive electric and water hookups are plentiful, a rented RV was the way to go. With experience, the couple has come to prefer converted vans or smaller RVs, thanks to their fuel savings and easier maneuverability in cities and on narrow country roads.

According to the Wheatleys, traveling and living in close quarters has its drawbacks. Cleaning out portable toilets and taking showers at truck stops can be challenging, but for the avid explorers,

these inconveniences were always eclipsed by jaw-dropping scenery and cultural immersion in new countries. “Because we had wheels and time, we got to see some cool stuff off the beaten track that most people that were visiting for a weekend or week never see,” says Val.

Offering tips, tricks, candid descriptions and inspiring photography of their many world-trotting experiences, the couple’s travel blog (WanderingWheatleys. com) tallied more than 600,000 visitors last year. Through online advertising and affiliate programs, they earned enough money for living and travel expenses. “The world actually isn’t a scary place at all. People all over the world in every culture are friendly and welcoming,” Nick says.

For those looking to connect with fellow travelers, there are numerous recreational clubs that offer base camps, programming and social opportunities. One such club is Sisters on the Fly (SistersOnTheFly.com), an all-women outdoor adventure club founded in 1999 by Maurrie Sussman and her sister Rebecca Clarke with a penchant for small, vintage trailers that are restored and embellished by their owners.

With 9,000 active members and an organizer in each state, these resourceful and festive ladies hold more than 1,000 events nationwide every year, including fly fishing, guided tours, kayaking, mountain climbing, biking and more. “It’s about being outdoors and meeting amazing women. We love going into the national parks, taking back roads and visiting all the small towns,” Sussman says.

Living in an RV or van full-time has become an attractive option for many people, including college kids looking for inexpensive housing or retirees on limited incomes. “I think more and more we’re seeing people who value their time more than a bunch of possessions,” says Jane. “Maybe that means working less and living more frugally, so you see a rise in minimalism and van life.”

For a wealth of information on vans and RVs as full-time options, as well as in-depth interviews with van lifers, visit Bob Wells’ YouTube channel CheapRVLiving.

Sandra Yeyati is a freelance writer. Reach her at SandraYeyati@gmail.com.

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World of Coaching

wise words

David Hamilton on Kindness in the Pandemic Age

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avid Hamilton has authored 10 books, including The Little Book of Kindness, How Your Mind Can Heal Your Body and The Five Side Effects of Kindness. He holds a doctorate in organic chemistry and spent four years in the pharmaceutical industry developing drugs for treating cardiovascular disease and cancer.

During clinical research trials, he noticed that a significant number of people experienced health improvements while on fake, or placebo, drugs. This inspired a career change more than 20 years ago, when he became a writer and public speaker teaching people how to understand and harness the mindbody connection to improve health.

We are genetically wired for kindness. The genes that produce the kindness hormone are some of the oldest in the human genome, like 500 million years old. So, our natural state is to care, to be kind and compassionate. But in life, we get caught up in everyday stresses and worries—financially, work-wise and in relationships—that often obscure that natural tendency to care. When a lot of that stuff is taken away, people’s natural sense of kindness and compassion come to the surface.

Have you noticed an increase in kindness during the current pandemic emergency?

Absolutely. We’ve been called to unify, to recognize that we are part of the same human family. There’s a global outpouring of compassion. We’re transforming, becoming more aware of our own kindness and the needs of other people.

On another level, I saw a meme that said, “It feels like the universe has sent us home to our rooms to think about what we’ve done.” There’s research that correlates an increase in viruses and parasites over the last couple of years to a loss in biodiversity due to human action, like knocking down rain forests and humaninduced climate change. Species extinctions are 1,000 to 10,000 times greater today than they’ve ever been in recorded history, except for 65 million years ago

I think so. In the past, you said things like, “Hello, how are you?” as a greeting. But now, when people say it, they really mean it. There’s a sense of genuine compassion that I think is coming out in everyone on a scale that I’ve never seen before. We’re feeling empathy for people that are suffering, but also feeling empathy for each other, because we realize that everyone is in a similar place.

How do you explain this upsurge in kindness during social distancing and isolation?

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Do you see an opportunity for a shift in collective consciousness?

when an asteroid crashed into the Earth and wiped out the dinosaurs. Parasites, viruses and bacteria have nowhere else to go, so they’re jumping species, from bats to humans, for example. We’re being called spiritually not only to be more compassionate and kind to each other, but also to recognize the damage we’re doing to the planet and to be more respectful of nature, the environment and animals.

What are the positive physical effects of kindness?

Physiologically speaking, kindness is the opposite of stress. Where feeling stressed can increase blood pressure, tense the nervous system and suppress the immune system, feelings induced by kindness reduce blood pressure, calm the nervous system and elevate the immune system.

Are certain acts of kindness better than others?

It doesn’t matter what you do. What matters most is that you do it because you mean it; you genuinely have a sense of empathy and want to help someone. All of the physiological benefits of kindness come because the feelings induced by kindness generate what I call kindness hormones, the most important one being oxytocin, which is a female reproductive hormone that also plays a big role in cardiovascular health.

Can a small act of kindness really make a difference in the world?

Absolutely. It’s been charted scientifically that if you do something kind for somebody, that person will be kind or kinder to five other people over the next day or two because of how you made them feel. Those five people will be kind or kinder to five further people, which turns into 25 people, and each of those 25 will be kind to five people, which takes it to 125 people’s lives that can be changed and affected in small and large ways three social steps away from you simply because of one tiny little thing you did.

Sandra Yeyati is a freelance writer in Naples, Florida. Connect at SandraYeyati@gmail.com.

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healthy kids

FAMILY STORIES Help Kids Cope During Tough Times

by Ronica O’Hara

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n these challenging times as our children struggle to cope with a swiftly changing world, one of the best things we can do is simply to let them know what strong stuff they come from. Decades of research show that children that know their family’s stories—especially how their parents, grandparents, aunts, uncles and other forebears overcame adversity—have the ability to handle societal and personal trauma better.

“Family stories help children feel safe, secure and grounded,” says psychology professor Robyn Fivush, Ph.D., director of the Family Narratives Lab at Emory University, in Atlanta. “The stories provide a sense that they belong to something larger than themselves.” In the midst of unsettling events, she says it’s especially important for children to know that the family has been through hard times before and persevered.

Emory research shows that children, teens and young adults that know more of their family’s narratives have a greater sense of control over their lives, more self-esteem, better grades, higher social competence, less anxiety and depression,

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and fewer behavior problems. After 9/11, children that tested high in measures of family narratives proved to be more resilient and less stressed.

Family stories can be of loss—“Once we had it all”—or of triumph—“We came up from nowhere”—but the most powerful stories are those that show both the peaks and the valleys, the hilarious escapades and deep losses. “Even simply hearing what other people wish they could have done differently helps to offer children a broader perspective to current experiences,” says Carrie Krawiec, a family therapist at Birmingham Maple Clinic, in Troy, Michigan. Accounts of the deepest trauma also prove formative: Knowing how their great-grandparents survived the Holocaust gave young adults a sense of gratitude, pride, courage and a greater religious commitment, a University of Pennsylvania study found.

Stories unfold easily at holiday dinners and during long car rides; even during an ordinary dinner, some kind of story—“Guess what happened today at the store?”—occurs about every five minutes,

Fivush’s research shows. But summer vacation or days spent together inside a house provide a special opportunity for kids to dive deeper into their family background.

For example, they can write an essay about a grandparent or aunt, write and direct a play with siblings, make a scrapbook, read history or novels to study events that took place during a specific time period, write a song or story from the ancestor’s point of view, research and draw a family tree or create a mini-documentary based on an interview with an older relative.

This is the quiz used in family narrative research, but Fivush cautions that the 20 questions are only a starting point, and many more can be created. Nor does getting the facts exactly right matter—those can easily be in dispute among family members. “It is the telling, the sharing and the listening that is more important than the story itself,” she says.

Do you know some things about what happened when your brothers or sisters were being born?

Do you know how your parents met?

Do you know some of the jobs that your parents had when they were young?

Do you know where your mother grew up?

Do you know where your father grew up?

Do you know where some of your grandparents grew up?

Do you know where some of your grandparents met?

Do you know where your parents were married?

Do you know what went on when you were being born?

Do you know the source of your name?

Do you know which person in your family you look most like?

Do you know which person in the family you act most like?

Do you know some of the illnesses and injuries that your parents experienced when they were younger?

Do you know some of the lessons that your parents learned from good or bad experiences?

Do you know some things that happened to your mom or dad when they were in school?

Do you know the national or ethnic background of your family?

Do you know some awards that your parents received when they were young?

Do you know the names of the schools that your mom went to?

Do you know the names of the schools that your dad went to?

Do you know about a relative whose face “froze” in a grumpy position because he or she did not smile enough?

Ronica A. O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.

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HEALTHY FAMILY GUIDE

Read more about family narratives at Robyn Fivush’s Psychology Today blog: PsychologyToday.com/intl/blog/the-stories-our-lives Ideas for writing and craft projects: Tinyurl.com/ CreatingAFamilyNarrative Questions kids can ask family grownups: Tinyurl. com/ClassroomRoots

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According to Neff, self-compassion is comprised of three elements: Self-kindness: “I respond to my flaws and shortcomings with understanding and care.”

Common humanity: “It’s not just me. Everyone makes misMindfulness: “I can feel uncomfortable feelings without pushing them away or distracting myself.”

Why Self-Compassion Is Helpful As a researcher, author and professor at the University of North Carolina at Chapel Hill, Karen Bluth has spent years studying the impact that self-compassion and mindfulness have on our youth’s well-being. In one study, Bluth and her colleagues found that cultivating self-compassion in teens appears to enhance their resilience as well as their interest in learning other healthy ways to cope with stress.

A growing number of researchers have found similarly encouraging results. Neff and colleague Christopher Germer write, “Research increasingly suggests that the degree to which one treats oneself with care and compassion plays an important role in psychological health.” They go on to highlight growing evidence that self-compassion is an effective way to enhance wellbeing both within individuals as well as between them.

Strategies for Teaching Self-Compassion to Children

KINDNESS COUNTS Cultivating SelfCompassion in Children

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by Lauren Sophia Kreider

n the course of their lives, children face innumerable losses, challenges, heartbreaks and disappointments. Children’s resilience depends, in part, on the quality of their relationships with themselves. In other words, how well children persevere through adversity appears to be strongly associated with their ability to relate to themselves with kindness and compassion.

What is Self-Compassion?

Kristin Neff, international expert and pioneer researcher in the field of self-compassion, says, “Self-compassion means treating yourself with the same kind of kindness, care, compassion, as you would treat those you care about—your good friends, your loved ones.”

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The following strategies may be used individually, in pairings or as a collective whole. Children as young as 5 or 6 can begin to understand the concept of self-compassion.

Define It and Discuss It Define compassion and self-compassion for the child.

Compassion is wanting to lessen the pain of someone or something. A person can show compassion by saying, doing or thinking things that are kind or bring comfort.

Self-compassion is saying, doing or thinking things that bring comfort to ourselves when feeling sad, mad, scared, lonely, regretful or embarrassed.

Ask the child one or more of the following questions: •“Think of a time that you felt sad, scared, lonely, or embarrassed and needed compassion.

How can you show compassion to yourself the next time you feel______?”

•“How might showing compassion to yourself be helpful?”

•“What things bring you the most comfort when you are disappointed or something difficult happens?”

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photo courtesy of Sophia Says

takes and struggles with difficult feelings.”

Create a Mantra

failure in life, practice one or more selfcompassion strategies in front of a child.

As educational consultant and author Michele Borba writes, “Example is everything. In fact, the Greek philosopher Aristotle years ago said that the best way to teach character is by modeling good example.”

Help the child create a mantra that can repeated when experiencing a challenging situation or uncomfortable emotion.

A mantra is a word or phrase that can be silently said to oneself. Instruct the child to choose words and phrases that are comforting, kind, and encouraging. Popular mantras include, “feelings always change, I love myself, and I am brave.”

Moving Forward Perhaps there is no greater gift we can offer children than the ability to respond to life’s losses, challenges, heartbreaks and disappointments with resilience and to relate to themselves with care and compassion. As Abraham Lincoln said, “Life is hard, but so very beautiful.”

Bring Awareness to the Body When calmer, ask the child to locate the place in the body where she felt the uncomfortable emotion. The child may notice tightness, jitteriness or pain in one or more places in the body.

Practice deep breathing with the child. Take a deep breath in through the nose, filling the belly with air. On the exhale, breathe out through the mouth as the belly gets flatter.

On the next exhale, invite the child to send compassion to the identified body parts. The child may offer compassion

through a mantra, image or imaginary hug.

Many children like to offer an ice cream cone to the identified body part.

Model It The next time there is a disappointment or

Lauren Sophia Kreider has a master’s degree in counseling psychology and is the owner of Sophia Says Mindfulness Teaching. As a grief counselor at a local hospice, she provided individual and group counseling. She lives in Lancaster, PA, with her husband and son.

Connect with her by email at KreiderLauren@gmail.com or visit Sophia-Says.com.

June 2020

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JULY

natural pet

THE FOOD CONNECTION ISSUE

Coming Next Month smrm1977/Shutterstock.com

Gut Health

Plus: Beyond Factory Farming

Soothing Separation Helping Anxious Dogs to Cope

by Julie Peterson

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eparation anxiety is a common canine problem, diagnosed in as many as 40 percent of dogs seen by veterinary behavioral specialists. When the dog is left alone, it may serenade the neighbors, soil the house or cause damage.

Stories abound of unstuffed couches, dugup floors, destroyed window coverings and dog injury from chewing out of a crate or trying to escape through windows.

In an article on separation anxiety syndrome (SAS) in the Journal of American Veterinary Medicine, Stefanie Schwartz, DVM, cites several studies that agree on common risk factors for SAS in dogs: history of traumatic separation, inexperience with being alone, excessive greetings and prolonged departures by owners, relocation and changes in routine or family structure.

Symptoms vary in scope and degree, but SAS is painful for both dog and parent.

Repeatedly returning home to complaints from neighbors or considerable damage can cause owners to surrender their dogs.

Get the Diagnosis

If a dog is acting out, an assessment is needed to ensure that what seems like SAS isn’t caused by underlying conditions.

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Boredom, illness or canine cognitive dysfunction could result in actions and symptoms such as pacing or excessive salivating that mimic anxiety. If SAS is diagnosed, owners must understand that dogs aren’t exacting revenge and should never be punished for behavior exhibited when they are terrified, advise veterinarians.

Natural Solutions Human Tricks

A 2018 study in the Journal of Veterinary Behavior suggests that petting a dog for one minute before leaving may make the dog calmer during separation. Some dogs feel safest when left in a crate covered with a blanket. The human attitude toward separation can be felt by the dog, as well, but some dogs simply need more help coping.

Changing the brain might be the way to go. Calmer Canine is a device that sends targeted, pulsed, electromagnetic field (tPEMF) signals to the dog’s brain. Unlike approaches like medications, supplements and cannabidiol (CBD) that have to be administered repeatedly as needed, “the dog gets two, 15-minute treatments per day for four to six weeks,” says veterinar-

ian Judy Korman, at Assisi Animal Health, in New York City and Santa Fe, New Mexico. A 2019 pilot study of nine dogs that she conducted in cooperation with the North Carolina State University of Veterinary Medicine, which developed the device, showed that the tPEMF signals reduced anxiety and restored calm.

Exercise

“I’ve tried medication and natural supplements, and have found that what works best for all three of my dogs is plenty of exercise.

Long walks, especially in new locations with new smells, are a favorite,” says Kimberly Gauthier, a blogger at Keep the Tail Wagging and Dog Mom Style, in Marysville, Washington.

There is a physiological reason for engaging in walks guided by the dog’s nose. “The more the dog is able to take in scent, the more it triggers the seeking part of the brain, the more enriching life is for the dog and the more it calms them down,” says Mittsy Voiles, a behavior specialist at the Lake Mills Veterinary Clinic, in Wisconsin.

Food and Supplements

Good nutrition allows dogs to be more successful citizens. “If you make the baseline fundamentals good, it gives the dog the ability to think, process its environment and have less anxiety,” says holistic veterinarian Catherine Alinovi, at Healthy Pawsibilities, in Clearwater, Florida. Processed kibble with food coloring is doggie junk food. “Kibble Quandary: A Fresh Look at Pet Food,” at NaturalAwakenings.com, suggests healthier feeding options.

How a dog is fed can also have an impact. Putting food in puzzle toys facilitates a brain exercise that improves confidence. “Dogs who spend part of their day working out puzzles are really engaging that opportunistic scavenger part of their biology,” says Voiles.

Commonly, pet owners are turning to the hemp plant derivative CBD as a calming aid. For those considering nutraceuticals, herbs and supplements, a holistic veterinarian can make recommendations.

Accessories

Diffusing calming essential oils may relax some dogs, but a mild scent for humans could supersaturate a dog’s olfactory organ, preventing them from smelling what’s necessary. Learning how to use essential oils safely around pets is critical. But the pacifying scent of natural pheromones that mimic the comfort of nursing are hard to beat; pheromone-based products in sprays, diffusers, wipes and collars can be found in natural-health stores and pet stores. “It’s effective for dogs who need to feel safe or when adjusting to a new environment,” says Voiles.

ThunderShirts, special blankets and Dog TV are tried by many, but no one option works for every dog. “When people try things and don’t get improvement, they should seek a holistic veterinarian who can help figure out what is going on,” says Alinovi.

Julie Peterson writes about wellness and the environment. Reach out at JuliePeterson2222@gmail.com.

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inspiration

Fathers Know Best

D

by Neal Allen

ads, lighten up. Yes, all dads project their own fears and hopes on their children. If Dad dreamed of becoming a first baseman for the Yankees, he’ll push Johnny into baseball, ignoring his son’s preference for woodworking. If Dad harbored hopes of being the next Hemingway, he’ll praise Mary’s poetry, and maybe skip a few of her tedious soccer games.

Those are the facts, ma’am. Dads have a habit of imposing their own success goals on their kids. It’s not built into fatherhood to let kids willy-nilly develop their own talents and dreams. Does that ruin the kids? Who knows? It happens in just about every family, so good luck finding a control group for the experiment.

There may be no hope for the kids, but how about the dads? What might happen if they notice this odd behavior and how might that lighten their own loads?

Most of us dads, most of the time, initially take on the responsibility of fatherhood—income, protection, education—with drive and purpose. We make compromises with our pre-dad selves. The sports car gets traded in for a minivan. Playing guitar becomes a hobby, not a professional goal. We sign on at the warehouse. New dads around the country are making these changes every day, and mostly with alacrity.

It’s later, when the perfect infant becomes the complaining toddler or

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rejecting teenager, that the vexing notion arises that another life could have been lived. This form of nostalgia—for what never came—is bitter. The word “nostalgia”, after all, comes from the Greek for “the pain of going home”.

But by seeing himself project his dreams on his children, a father can also see how he’s holding onto a suspect belief that another life would have been better. With maturity, a dad can revisit his adolescent dreams; not nostalgically, but with the wisdom that comes with age. Did I really have a chance at the Yankees? Be real. Weren’t there two guys in high school alone who had more talent?

Asking these questions, a father might even notice that no one in the family measures his worth in worldly achievements.

A dad is best remembered in his capacity for love, kindness, forgiveness, everyday strength and friendliness. Your child may know you’re a master carpenter. But what she remembers is that day when you gently showed her the right way to hold a hammer.

Neal Allen is a spiritual coach and author who shares seven children, step-children and grandchildren with his wife, writer Anne Lamott. His book on a new path to personal freedom will be released by Hierophant Publishers in spring 2021. For more information, visit ShapesOfTruth.com.

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fit body

Homebody Workouts Getting Fit Without a Gym

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by Marlaina Donato

hen getting to the gym is not possible, there are plenty of options to explore for at-home workouts. From finding fun ways to stay fit to getting loved ones involved, figuring out what works and committing to a few simple goals is a good start.

Although it may be hard to pull ourselves up from the couch during periods of adversity, sticking to an exercise program can help boost immunity and emotional resilience. “Not feeling like exercising is common during stressful times, but try to remember how good you feel afterward and the sense of accomplishment. Remember the why,” says life coach Suzanne King, in Marlton, New Jersey.

Begin With the Basics Trainers agree it’s important to see working out and taking care of our health as an investment, and having a plan goes a long way. “You would never just brush off a business appointment if it was in your calendar and you knew you had to attend,” says personal trainer Chris Wong, in Oakville, Ontario. “The simple act of put46

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ting it in your schedule makes it real. Now you have a responsibility. Now you have structure.”

Stephanie Mansour, host of the PBS fitness and health show Step it up with Steph, concurs: “Once I started viewing workouts as my own personal confidenceboosting time, a lightbulb went off in my head and I became addicted to this time with myself.” The Chicago-based personal trainer recommends lightening up. “Find something fun. Do something goofy like dancing around. Schedule this in and instead of ‘workout’, call it ‘pump-up time for me’.”

Getting outside and hitting the trails or walking every evening after dinner is a great way to get oxygen-infused aerobic time. “Use outdoor space to your advantage,” says Wong. “I’ve taught boot camps at parks, and one game I like doing is Touch 20 Things. Run around and touch 20 things at least 15 to 20 feet apart, but don’t touch the same thing twice. He also suggests doing sprints or bear crawls for distance exercise and step-ups on park benches or large rocks. “If a park is not

available, similar things can be done in your backyard. Just have fun with it.”

Tetiana Rostopira/Shutterstock.com

Exercising Outside the Box Working out with a different rule set offers an invitation to add a new twist to a usual favorite. “I personally practice martial arts every day, but that can be done in a variety of ways,” says Wong, pointing to gentle qigong, shadow boxing, breathing exercises, footwork drills and heavy bag training.

He recommends exercising every day, but limiting more intense workouts to three or four times a week. Cardio exercises such as walking and bicycling are a good daily choice, while high-intensity interval training workouts can be accomplished with minimal or no equipment. There are a variety of methods with timing elements that can be used to get a good workout.

For example, with the As Many Rounds As Possible regimen, three exercises are done back-to-back for as many rounds as possible in a 10-to12-minute period.

Exploring free online classes on YouTube and other platforms opens up even

more options, including yoga, Pilates and dance classes. Many trainers offer virtual workouts over Zoom or Skype live in real time. There are also mobile apps with workouts available for download.

The Support Factor Partners or family members can help each other to stay on a workout schedule.

“You can set up a chart for you and your family members to put a star or checkmark once you’ve finished a workout.

Turn it into a competition, and whoever has the most stars at the end of a few weeks gets to pick the workout for the whole family to do,” suggests Mansour.

Partners can also make a pact to take care of the kids when it is the other’s turn to grab some fitness time.

Being motivated is easier with some self-love, King reminds us: “You can begin something new by fully appreciating yourself with daily gratitude.”

A Home Workout

Stephanie Mansour suggests this quick workout: 4 Run and march in place, punching your fists in the air.

4 Hop over a tile line on the floor and back. Both of these count as cardio.

4 After 60 seconds, add in some strength training, like 10 squats or half push-ups on your hands and knees.

4 After that, do 10 repetitions of an ab exercise such as crunches or toe taps.

4 Then repeat the circuit for as much time as you have. This adds aerobic and strength aspects to the workout.

Marlaina Donato is an author and composer.

Connect at AutumnEmbersMusic.com.

JULY

THE FOOD CONNECTION ISSUE

Coming Next Month

Gut Health

plus: Beyond Factory Farming

June 2020

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Due to the pandemic, many classes are not being held in person, but are streaming instead.

Call ahead or check web sites to learn more.

Find up-to-date happenings on our free community calendar at WakeUpNaturally.com.

sunday

monday Sufi Meditation – 8:30-9:30pm. 1st and 3rd Mon. Individuals of all faiths and persuasions invited to attend and hear about the path and practices and then sit in meditation to experience its effects and benefits. Free. NUR Space, 596 Warburton Ave, Hastings. NurSpace.com.

YogaShine for Adults – 9-10:30am. With Vitalah Simon. Kripalu-based, gentle and strengthening, calming the nervous system, heart-centered, developing consciousness, curiosity and compassion.

Individual attention as needed. First class free. 7-11 Legion Dr, Valhalla. 914.769.8745. YogaShine.com.

Vinyasa – 10am. With Shira. A moderately paced flow of poses, with attention to alignment and breath. Mildly challenging. $22 drop-in. o2living, Yellow Monkey Village, Cross River. 914.763.6320.

Purchase class card: DrinkLivingJuice.com.

Monday’s Reiki Meditation Circle – 11am12:15pm. Relax, release, restore. Learn how to control the breath, center and allow for healing

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Deep, Slow & Joyful Yoga – 5:45-7pm. With Ann Casapini. Open level. Well balanced asana sequences infused with alignment instruction, insightful contemplation and formal meditation. $20 drop-in. Eastchester. Ann: 917.882.0921. TheTemperanceCenter.com.

Vinyasa Restorative Flow – 7:30-8:45pm. With Jo-Anne Salomone. All levels. A great vinyasa flow class that incorporates restorative yoga. $20 drop-in. Eastchester. Jo-Anne: 917.364.1871 TheTemperanceCenter.com.

Zooming - Sunday Morning Qigong & Tai Chi – 10am. Qigong, a meditation where the controlled movements improve muscle tone, balance and more. Tai Chi develops coordination and improves one’s health. First class free. In Balance Tai Chi Studio, 2505 Carmel Ave, Rte 6, Brewster. 845.803.1992. InBalanceTaiChi.com.

Reiki in the Salt Cave – 1pm and 2pm. Receive a mini-reiki session with salt therapy. Great way to stay healthy. Hudson Valley Healing Center, 51 Springside Ave, Poughkeepsie. 845.849.0838.

HudsonValleyHealingCenter.com.

Breastfeeding Support – 1:30-4pm. 1st and 3rd Tues. Drop-in any time during this judgement-free, friendly and respectful breastfeeding support clinic. $30. NUR Space, 596 Warburton Ave, Hastings.

NurSpace.com.

Tarrytown Environmental Advisory Council’s Monthly Film Series – 7-9pm. 1st Tues. All ages. Different film every month, followed by a discussion through June. Free. Snacks provided.

Warner Library, 121 N Broadway, Tarrytown.

Info: TarrytownEnvironmental.org.

Modern Meditation – 9-10am. Great for beginners. Each week explore another aspect of meditation: guided, eating, breathwork, relaxation and more. Hudson Valley Healing Center, 51 Springside Ave, Poughkeepsie. 845.849.0838.

Hudson Valley Regional Farmers Market – 10am-2pm. Putnam County’s only year-round indoor-outdoor Famer’s Market. Pet-friendly. Organic produce, Kombucha, plants, wine, complimentary organic coffee and more. Hudson Valley Cerebral Palsy Association, 15 Mt. Ebo Rd. South, Brewster. hudsonvalleyfarmersmarket.org.

Green Street Radio Conversations on Healthy & Sustainable Living – 10am. With Patti and Doug Wood, produced by Grassroots Environmental Education on WBAI-FM in New York and streaming live around the world at WBAI.org

View from Cat Rocks in Pawling within. No experience needed. $20. Purple Lotus Zen, 45 Cricklewood N, Yonkers. Registration required, Michelle: 914.513.8398.

YogaShine for Pre-Teens and Teens – 7-8pm. With Vitalah Simon. Kripalu-based, gentle and strengthening, calming the nervous system, heart-centered, developing consciousness, curiosity, strength and compassion.

Individual attention as needed. First class free. 7-11 Legion Dr, Valhalla. 914.769.8745. YogaShine.com.

tuesday Sunrise Yoga – 6:30-7:30am. With Victor. A practice for one’s mind, body and breath tradition that is healthful and beneficial. Open level class uses movement with breath, sounds and chanting. Variations and modifications to fit all. $20. Ste 203, Eastchester. Vic: 914.319.7322.

TheTemperanceCenter.com.

Vinyasa – 10am. With Claudia. A challenging flow of postures with attention on alignment, breath awareness, flexibility, balance and strength. For students in good physical condition or those with previous yoga experience. $22 drop-in. o2living, Yellow Monkey Village, Cross River. 914.763.6320.

DrinkLivingJuice.com.

Zooming - Qigong Meditation & Tai Chi for Balance – 10am; 5:30pm and 7pm. Qigong, a meditation where the controlled movements improve muscle tone, balance and more. Tai Chi develops coordination and improves one’s health. First class free. In Balance, Tai Chi Studio, 2505 Carmel Ave, Rte 6, Brewster. 845.803.1992. InBalanceTaiChi.com.

Westchester/Putnam/Dutchess NY Edition

WakeUpNaturally.com

wednesday Benefits Information Center (SBICs) – 10am1pm. Centers help adults 60 and over and those caring for the elderly achieve a better understanding of Medicare health plans and prescription drug coverage. Somers Library. Register: 914.232.5717.

SomersLibrary.org.

Yin Breath Yoga – 6:30-7:45pm.with Victor Gazzini. A yoga class using a breath bases asana practice that incorporates meditation, visualization and chanting. All levels. $20 drop-in. Eastchester.

Vic: 914.319.7322. TheTemperanceCenter.com.

Meditation Group, in the Tradition of Thich Nhat Hanh – 7-8:30pm. For centering in these challenging times. Free. Donation gratefully welcomed. YogaShine Studio, 7-11 Legion Dr, Valhalla. 914.769.8745.

Weekly Spiritual and Meditation Program – 7:30-9pm. Gathering with video selections and readings on a weekly topic. Science of Spirituality: Transforming Lives through Meditation. Refreshments following. Free. Mosaic Mental Health Center, 5676 Riverdale Ave, Ste 203, Riverdale.

Info. 914.433.1800. sos.org.

thursday Guided Meditations – 9:30-10:15am. With YogaShine for Adults – 6:45-8:15pm. With Vitalah Simon. Kripalu-based, gentle and strengthening, calming the nervous system, heart-centered, developing consciousness, curiosity and compassion.

Individual attention as needed. First class free. 7-11 Legion Dr, Valhalla. 914.769.8745. YogaShine.com.

Photo: Dana Boulanger

on going events

natural awakenings

NETWORK BALANCE FITNESS

YOGA STUDIOS

StepWISEnow Strength.Flexibility.Balance 325 S. Highland Ave., Ste. 109 Briarcliff Manor/ Ossining 914.292.0602; Stepwisenow.com

BEDFORD HILLS Katonah Yoga 39 Main Street 914.241.2661; katonahyoga.com

MOUNT KISCO Elite Performance PT Of Westchester, PC 175 E. Main St. Suite 204 ElitePTandPilates.com 917.476.2164 SOMERS Equipoise Pilates & Wellness Bailey Court, 334 Rt. 202 cbakerpilates@gmail.com 914.276.2056

TAI CHI StepWISEnow Strength.Flexibility.Balance 325 S. Highland Ave., Ste. 109 Briarcliff Manor/ Ossining 914.292.0602; Stepwisenow.com

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

POUGHKEEPSIE BRIARCLIFF

PILATES STUDIOS

Putnam Yoga 30 Tomahawk Street Baldwin Place 845.494.8118 PutnamYoga.com

OudiYoga 325 S. Highland Ave Suite 109 Ossining/Briarcliff. All levels 914.236.9208; oudiyoga.com

CORTLANDT MANOR Elevate Yoga Studio 3535 Crompond Rd. carasaxhealth@aol.com elevateyogastudios.com

CROSS RIVER O2 Living/drinklivingjuice 792 Rt. 35 Yellow Monkey Village 914.763.6320; drinklivingjuice.com DOBBS FERRY Sacred Spirit Yoga & Healing Arts Center 343 Broadway (on campus of South Presbyterian Church) sacredspirityogacenter.org

Hudson River Yoga Beginner - Experienced 696 Dutchess Tpk, (near Adams) 845.204.9111 hudsonriveryoga.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

VALHALLA YogaShine Kripalu/Meditate/Yoga Therapy 7-11 Legion Drive, 914.769.8745 yogashine.com

YOGA TEACHER TRAINING Westchester Yoga Arts RYT200/RYT500/ Kids Yoga TT 888.760.4943; New Rochelle westchesteryogaarts. perfectmind.com

To list your business on this page, please call 845-593-0065

EASTCHESTER

TRAUMA-INFORMED YOGA Crossover Yoga Project 420 S. Riverside Ave Box #223 914.319.4010 crossoveryogaproject.org

YOGA ASSOCIATIONS Yoga Teachers Association Workshops 2nd Sat. 1:30 pm Club Fit, Briarcliff Manor ytacommunications@gmail.com ytayoga.com

The Temperance Center 453 White Plains Road 914.793.2600 TheTemperanceCenter.com

Be sure to check studios for online classes and offerings.

KATONAH Golden Prana Yoga 223 Katonah Avenue 914.984.3408 goldenprana.yoga

MAHOPAC Liberation Yoga & Wellness Center 862 Route 6 845.803.8389; liberationny.com Mamaeh Yoga Family Yoga Studio 900 South Lake Blvd. #8 845.519.2972; mamaehyoga.com June June 2020

49

Photo: Dana Boulanger

planetwatch

June 2020

Astrology with Pamela Cucinell

For those interested in the coronavirus from a spiritual, astrological perspective, visit Pamela’s blog at InsightOasis.com.

Eclipse 1 With Venus and Jupiter Retrograde on June 1, lower your risks in money and love.

Tension in relationships on June 2 lead to breakthroughs or break-ups. Deeper channels of communication yield benefits June 3.

Temper impulse on June 4 when prospects ignite. The June 5 Sagittarius Full Moon / Lunar Eclipse signals volatility and confusion.

Wait until the dust settles June 6 for clarity.

Shifts Occur Practical assessment on June 7 provides options. Cool heads prevail June 8. Creative visions challenge on June 9 but present solutions. June 10 invite possibilities and inspiration. Airing grievances June 11 moves the energy. Harmonious flow and synchronistic moments on June 12 provide opportunity.

Gather and Release Contemplative renewal June 13 calls for nature, music and calm. Sidestep power struggles on June 14-15; find sure-footing and channel anger or frustration into controlled movement. A solid strategy on June 16 brings high productivity. Find a comfortable groove to stick with June 17.

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Eclipse 2 Mercury joins the retrogrades June 18; double-check appointments, don’t overextend or take electronics for granted.

Communication mishaps continue June 19. The Solstice June 20 indicates a “long, hot summer” — both physical and as a metaphor. The Cancer New Moon/Solar Eclipse adds fuel to the fire on June 21.

Value temperance. Potential manipulations June 22 undermine objective perspective.

Neptune Retrograde intensifies the opacity of clear directions on June 23; slow down to find your true north.

Embrace Desire If possible, June 24 begs for a play day: back to back movies, beach or at least give yourself time to plan some fun. Venus Direct on June 25 stirs up desire to reach out. Rethink the routine on June 26; do at least one thing that feels good for you. A turn of events, no matter how subtle on June 27 generates friction. Consensus won’t happen June 28.

Indecision bites June 29. On June 30, the Force is with you when you step forward with confidence.

Pamela Cucinell offers spiritual insight with a practical twist through both astrology and tarot at InsightOasis.com. Discover “spot on” guidance through her website, private sessions and podcasts. For more information, contact pamela@insightoasis.com or call 917.796.6026. See ad page 38.

Westchester/Putnam/Dutchess NY Edition

WakeUpNaturally.com

Walkway Over The Hudson Hot Vinyasa – 10am. With Kristi. 75min. Infrared heat facilitates flexibility and depth in postures and provides for a detoxifying sweat. Vinyasa flow in a 90 degree heated room. $25 drop-in. o2living, Yellow Monkey Village, Cross River. 914.763.6320.

DrinkLivingJuice.com.

Zooming - Qigong Meditation & Tai Chi for Balance – 10am. Qigong, a meditation where the controlled movements improve muscle tone, balance and more. Tai Chi develops coordination and improves one’s health. First class free. In Balance Tai Chi Studio, 2505 Carmel Ave, Rte 6, Brewster.

845.803.1992. InBalanceTaiChi.com.

Baby Play Group – 11am-12:30pm. Observe one’s baby/toddler play with others. Last Thurs of mos focus is on multi-age, so bring siblings.

Free. NUR Space, 596 Warburton Ave, Hastings.

NurSpace.com.

Thursday’s Women’s Healing Circle – 11am12:30pm. Guided instruction for visual meditation and energy healing. Group therapy for total wellness of mind, body and spirit. Sharing of only time, space and private reflection. $25. Purple Lotus Zen, 45 Cricklewood N, Yonkers. Registration required, Michelle: 914.513.8398.

Strong Enough – 6:30-8pm. Supporting women and men with fertility challenges, infant loss, or miscarriages. Free. NUR Space, 596 Warburton Ave, Hastings. NurSpace.com.

Thursdays Women’s Code – 7-8pm. A casual women’s group that supports each participant’s journey. All welcome. Bring a friend. The Source NY, 143 Boardman Rd, Poughkeepsie. 845.214.0452.

TheSource-NY.com.

Circle of Dads – 8-9pm. 1st Thurs. Celebrate fatherhood wins, compare blow-out stories and sit in good company. Dads-to-be are also welcome. NUR Space 596 Warburton Ave, Hastings. NurSpace.com.

Post your events on WakeUpNaturally.com

classifieds Fee for classifieds is $1 per word per month, $25 minimum. To place listing, email content to Dana-NA@WakeUpNaturally.com. Deadline is the 12th of the month.

BUSINESS OPPORTUNITY

HELP WANTED

DO YOU NEED A PLAN B FOR INCOME? Opportunities available in my natural wellness company. Work from home and remotely. No experience necessary. Earn part time or full time income. $20,000 extra bonus opportunity in 2020. Text me for free informational video. Michael Rosenbaum: 914.589.3601.

ONLINE SALES: DIGITAL CONNECTION NY: We are seeking ad sales people who are tech savvy who want to help businesses grow online through our new targeted marketing program on big brand sites. Supplemental income, commissionbased. Outside sales experience preferred. Digital Connection NY a division of Natural Awakenings.

Please call: 845.593.0065 or email: dana-na@ wakeupnaturally.com

BUSINESS SERVICES GRAPHIC DESIGNER – Need a new look for your advertising and promotional material? Graphic designer with 15 years experience in the wellness and holistic industry. Fully bilingual: English & Spanish. Call 787.297.8818 or email waleska@ prnatural.com.

FOR RENT 1510 SQ. FT. STUDIO SPACE/POUGHKEEPSIE – Two dressing rooms, office, mirrored wall, bathroom and large open room at Commerce Street, PK. Available immediately. Priced Reasonable.

Contact dmlevitt1952@gmail.com.

GRATITUDE THANK YOU TO ALL THE HEALTH CARE WORKERS, Food Services workers and all the essential workers! Thank you for your service to our communities. We are so grateful to you!

friday Chair YogaShine, Super Gentle, for Adults with Special Needs and Seniors – 10-11am. With Vitalah Simon. Gentle and strengthening, calming the nervous system, heart-centered, kripalu-based, developing curiosity, flexibility and compassion.

Individual attention as needed. First class free. 7-11 Legion Dr, Valhalla. 914.769.8745. YogaShine.com.

Gentle Yoga for Wellness – 10-11:15am. With Ann Casapini. Gentle level. Yoga using chairs, props, deep relaxation/meditation to build stability, strength and flexibility. $20 drop-in. Eastchester.

Ann: 917.882.0921. TheTemperanceCenter.com.

Zooming - Qigong Meditation & Tai Chi for Balance – 10am; 5:30pm and 7pm. Qigong, a meditation where the controlled movements improve muscle tone, balance and more. Tai Chi develops coordination and improves one’s health. First class free. In Balance Tai Chi Studio, 2505 Carmel Ave, Rte 6, Brewster. 845.803.1992. InBalanceTaiChi.com.

EARN PT OR FT INCOME in the Natural Health industry. Openings for 2-3 people. Flexible schedule. Supportive team. Earn $20,000 bonus in 2020. To schedule confidential interview text Michael Rosenbaum 914.589.3601.

INSPIRATION

FREE INSPIRATION! NEED A LIFT? Listen to a Shine On Podcast right now! Kacey.co. Shine On The Health and Happiness Show is heard first on 100.7 WHUD Sundays at 6:30 AM.

SERVICES COMPASSIONATE CARE/ALL AGES - NYS Registered Nurse with Holistic certification will provide respite care, while you renew yourself; hours, days or weeks. Can provide references. Call 315.408.8700.

VENDORS AND FAIRS EXHIBITORS WANTED: Vendor, speaker reader and healer spots available at the JULY Awaken Fair in Tarrytown NY. This body-mindspirit event has been running for nearly 20 years in Westchester, attracting 1,000 guests and 125+ exhibitors. AwakenFair.com AwakenUSA@ aol.com

VOLUNTEERS VOLUNTEERS NEEDED! Stray HELP, a 501c3 cat rescue, needs your skillset: humane trapping, adoption events and marketing among others.

Contact ann@strayhelp.org or call 845.488.5211 for more information.

PET ADOPTION SPCA OF WESTCHESTER – Open 7 Days a Week: Mon-Sat 10-4 & Sun 1-4. No appointment necessary.

Come find a new best friend. 590 North State Road, Briarcliff Manor, NY 10510. spca914.org.

List Your CLASSIFIED HERE Regional exposure in WestchesterPutnam & Dutchess

Networking Gala – 5-8pm. With Joy Matalon.

Networking event for professionals offering local educational or therapeutic services for children and adults. Free. 100 Executive Blvd, Ste 203, Ossining.

Info: 914.519.8138. JoyMatalon.com.

Shaolin Kung Fu & Women’s Self Defense – 10am. This training is an excellent exercise regime and self-defense system. The powerful movements develop coordination and promote external strength.

First class free. In Balance Tai Chi Studio, 2505 Carmel Ave, Rte 6, Brewster. 845.803.1992. InBalanceTaiChi.com.

saturday

Peekskill Farmers Market – Year-round market offering fresh food and family fun. FMNP and SNAP accepted. Rain or Shine. The winter market is at 828 Main Street, Peekskill, 10am-2pm thru April 25. Then back outside on Bank Street from May 2 thru Nov 21. Info: peekskillfarmersmarket.com.

Hot Vinyasa – 8:30am. With Neely. 75min. Infrared heat facilitates flexibility and depth in postures and provides for a detoxifying sweat. Vinyasa flow in a 90 degree heated room. $25 drop-in. o2living, Yellow Monkey Village, Cross River. 914.763.6320.

DrinkLivingJuice.com.

Gossett Brothers Farmer’s Market – 9am–1pm.

Vendors include Bee Guy Apiaries, Do-Re-Mi Farms, Johnny Cake Farms, Wave Hill Bread, Honore’s Table, Du Soleil, Bongo Pasta, also fresh fish, homemade ice cream and crafts. 1202 Rte. 35, South Salem. Info: Gossett Brothers Nursery on Facebook.

Yoga Teachers Association Workshops – 1:30pm.

2nd Sat. Open to teachers and students, members and nonmembers. Club Fit, Briarcliff Manor. Info: ytayoga.com.

Find more events on WakeUpNaturally.com June 2020

51

community resource directory

ADDICTION CESSATION

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.

ACUPUNCTURE KURT BEIL, ND, LAC, MPH

Awaken Wellness Center 121 Smith Ave., Mount Kisco, NY 10549 DrKurtBeil.com, info@drkurtbeil.com 914.362.8315

DIRECTORY Find local businesses with ease at WakeUpNaturally.com

Chinese medicine for relieving muscle/joint pain and headaches; treating chronic disease including autoimmune disease, digestive disorders, and mental health conditions; boosting immune function; balancing hormones; helping tobacco/substance addiction; and reducing stress. Includes acupuncture, herbs, cupping, moxibustion, qigong, and TENS electro-stimulation.

Insurance reimbursement available for some services. See ad pg 11.

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

ACUPRESSURE JIN SHIN DO® BODYMIND

ACUPRESSURE® GAIL KELLSTROM, MFA, LMT, AOBTA Katonah, NY 914.232.5754; jinshindony.com Powerful relaxation techniques reduces stress, eases neck/ shoulder/back tension and headaches. Balance, replenish, body, mind and spirit with “The Way of the Compassionate Spirit.” Gentle yet deep Asian Bodywork thousands of years old. In practice 35 years. C.E.U. classes.

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LAURIE R. MALLIS, MD, LAC

SearchLight Medical 2424 Route 52, Hopewell Junction, NY 845.592.4310; SearchLightMedical.com 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 ads pgs 16 & 25.

MARGARET STEELE L.AC, DIPL, NCCAOM

25 North Division St. Peekskill, NY Margaret.steele@gmail.com 914.772.4589; SteeleNeedlesAcupuncture.com Offering Classical Chinese Acupuncture and Aromatherapy.

Activate your body’s own healing potential with highly targeted treatments. Specializing in fertility and women’s health, acute and chronic pain, and acute and chronic health issues, including auto-immune disorders.

Westchester/Putnam/Dutchess NY Edition

WakeUpNaturally.com

QUIT WITH QUINN

Briarcliff Manor and Midtown Manhattan Steve.healingny@gmail.com 914.473.2015; QuitWithQuinn.com Quit with Quinn helps p e o p l e 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. 85% success rate. See ad pg 37.

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

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.

APPLIED KINESIOLOGY DR. JODI KENNEDY DC, PAK

Integrity Chiropractic 11 Miller Rd Mahopac, NY 10541 845.628.7233 IntegrityChiropractic.net Do you struggle with chronic problems like fibromyalgia, TMJ or heartburn? Unearth the root cause through a total-body approach that uses functional muscle testing. Experience lasting relief from a holistic treatment that addresses the whole person & provides empowering exercises. Call for a free consult & begin to transform your life today!

ASTROLOGY 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 38.

AYURVEDA CLAUDIA GUKEISEN, MA, CAHC

The Center for Health & Healing, Mt. Kisco, NY; center4healing.net Izlind Integrative Wellness Center, Rhinebeck, NY; izlind.com claudiagukeisen@mac.com; 914.673.3313 Learn the principles of Ayurveda to help correct digestive issues that contribute to sleep, stress and other health imbalances.

Ayurvedic diet, cooking and lifestyle recommendations along with Ayurvedic & Restorative Yoga, Yoga Nidra, and Reiki facilitate long-term improvements to your current health challenges. Support provided between visits.

CANDLES

CHIROPRACTIC

CUSTOM CANDLE CO

DR. LEIGH DAMKOHLER, CCSP, LMT

25 Depot Plaza Bedford Hills NY; 914.218.8357 customcandleco.com

8 Bacon Place, Yonkers, NY 10710 914.523.7947 Chiropractor-WestchesterNY.com

Locally made in Bedford.

Hundreds of candles in stock or create your own custom candle. Choose your favorite scent, wax color, wick type and container. All natural soy candles, handcrafted and nontoxic with long-lasting aroma. Shop in stores or on-line. Stores are open 7 days a week. See ad pg 25.

UPPER CERVICAL CHIROPRACTIC OF NY

CBD 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,T,W. See ad pg 19.

CBD LIVE NATURAL

A Division of Custom Candle CO. Bedford Hills NY: 914.218.8357 CBDLIVENATURAL.COM Open 7 days a week. We want our customers to feel their best and know that there is a solution to change their quality of life so that they can live naturally without prescription drugs. Products for People and Pets. Please call for more information. See ad pg 25.

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. See ad pg 12.

311 North St., Suite 410, White Plains, NY 914.686.6200: ucc-ny.com/nucca

Dr. Gertner himself suffered with back pain due to an injury.

With upper cervical chiropractic treatments, his body began to “heal itself” and the relentless pain that had plagued him quickly left his body. This inspired him to become one of only 5 NUCCA chiropractors in New York, and less than 200 worldwide, currently.

He experienced amazing results and he knows you will too. See ad pg 67.

THE PHARM STAND

A Wellness Boutique 15 Maple av, Armonk, NY 914.219.4360; Thepharmstandoco.com

BEHAVIORAL OPTOMETRY

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!

Offering high quality Hemp derived CBD products including tinctures, gel caps, muscles rubs, creams, teas, chocolates, honeys and more. Plus, a full line of pet products for dogs, cats and horses. In addition to CBD products, the store also offers several lines of wellness and gift products. See ad pg 29.

COACHING JANE SILVERMAN

Life Coach in Positive Psychology 914.263.7080; janesilvermanlifecoach.com Feeling stuck? Gain clarity, investigate your strengths and navigate transitions with proven tools and guidance. Free phone consultation to explore how working together can help you make the positive changes you seek. Appointments in person or by phone. See ad pg 29.

NEVER MISS AN ISSUE! Natural Awakenings subscriptions are available! Get each month’s issue mailed straight to your home.

SUBSCRIBE

845-593-0065 • WakeUpNaturally.com Dana-NA@WakeUpNaturally.com

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COACH – EATING PSYCHOLOGY SHARON CAHR, EATING PSYCHOLOGY Certified Mind Body Health Coach 914.309.3452 cahrma12@gmail.com

DANCE FITNESS LISA DANCE FIT

Arthur Murray Dance Studio 139 E. Post Rd., White Plains, NY 10601 lisamcanning@gmail.com; 415.290.5537 Saturday morning dance party with Lisa! Rise, shine and kick your morning off with a cardio dance party! Easy to follow moves to your favorite rhythms from around the globe. Have a great time! No dance experience required - all are welcome!

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.

DOWSER CRANIOSACRAL THERAPY GET THE HEALTH YOU WANT!

Elizabeth Pasquale, LMT, CST, Director White Plains & Ossining offices 914.762.4693; WellOnTheWay.Com

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!

Curious about energy medicine? Know there is something to it, from all you’ve r e a d a n d h e a r d ? A r e y o u tingling with excitement right now, knowing you’re about to experience something life changing? Free get-acquainted phone call!

JOY MATALON LMT, CST

The Center for Health + Healing Mount Kisco, Additional offices Ossining & Garrison 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.

ENERGY HEALING ANNE H. BENTZEN, MSOT, RMT, JRP

Usui/Karuna® Reiki Master Teacher, Jikiden Reiki, Energetic Counseling, OT Locations Armonk and Eastchester 914.588.4079; balancing4life.com Energetic balance is essential to your health. Restore energetic flow, balance your chakras, clear stress symptoms, pain, inflammation, depression, anxiety, insomnia and more. Improve natural immunity, mental clarity and peace. Reiki classes all levels. Private sessions.

Weekend retreats. See ad pg 38.

BERNADETTE BLOOM

Energy Medicine Practitioner, Teacher, Medical Intuitive, Physical Therapist 239.289.3744; theesotericbloom.com

CALENDAR Check out the latest events at WakeUpNaturally.com

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Are you sick and tired of being sick and tired? Are you exhausted from pain, stress or PTSD? Balance your body’s energies for optimal physical health and emotional well-being with Esoteric Healing, a high vibrational technique from Tibet.

See ad pg 11.

WakeUpNaturally.com

EMPOWERMENT COACH MIDLIFE EMPOWERMENT COACH Margaret Rizzuto, WPCC, ACC Supporting you in life and business.

845.729.2685; margaretrizzuto.com

Working with women who are ready for change, ready to redefine midlife. My clients are empty-nesters, business owners, retired, relocating, starting over.

Be seen and heard. Move forward with confidence and intention.

This is your “Prime Time.”

ENVIRONMENTAL EDUCATION GRASSROOTS ENVIRONMENTAL EDUCATION grassrootsinfo.org 914.422.3141;gee@grassrootsinfo.org

Science based environmental health nonprofit with mission to educate the public regarding environmental exposures and links to health and environmental impacts. Practical information and solution tools are provided.

Serves local and state governments, school systems, health professionals, organizations and individuals nationwide. See ad pg 65.

ESSENTIAL OILS ALINA RINATO

Young Living Diamond 845.208.9771 alina@rinatofamilyessentials.com We are a collective of local moms with decades of combined experience working with Young Living Essential Oils. We are here to help you select, purchase, and safely use the best oils for you and your family! Monthly classes, personalized recommendations and online community.

FACIALS BOTANIC FACE & BODY

1 Neperan Rd, Tarrytown NY 646.509.8754; hello@botanicfacebody.com botanicfacebody.com Expert aesthetician Theresa Naman sets herself apart with her results-oriented approach to skin care. Her passion for 100% pure natural ingredients, yet simple effective solutions has earned her clients’ trust and respect. Featuring skincare by Savor Beauty, made locally in the Hudson Valley.

FUNCTIONAL MEDICINE SUSANNE SALTZMAN, MD

250 E. Hartsdale Ave. St. 22, Hartsdale, NY 400 Rella Blvd. St. 165, Montebello, 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.

See ad pg 15.

ROSEMARY VOLPE CARINCI 914.469.4298 By appointment only Mahopac, NY 10541

Feel pampered with the purest organic products combining powerful botanicals and vitamins which deliver remarkable results and younger looking skin. Rosemary is a licensed cosmetologist with three decades of experience and offers a total sensory experience. Her passion is to make every woman feel indulged and beautiful.

DANIELA HORTENCIO

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

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.

WANDA JEANTY, MD, MS, HC

Poughkeepsie, NY 120601 917.868.1769; notanotherdietwanda.com Integrative consulting for small to mid-sized companies who want to implement wellness programs with biometric screenings for their employees. Assessment of existing wellness programs for effectiveness or health educator for public speaking engagements; as well as a trainer for medical Spanish.

NUR SPACE

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 35.

a wellness sanctuary 596 Warburton Ave., Hastings-on-Hudson NurSpace.com NUR is an open space for people to gather around ideas of conscious health, pregnancy, birth and postpartum. Behind the scenes of our conscious c o m m u n i t y, w e o f f e r a curated collective of wellness practitioners. Parking is adjacent to the space.

HEALTH COACH ROBIN MILLER, LMHC, INHC

By Appointment; Sarah’s House of Health 900 South Lake Blvd, Mahopac, NY 914.562.0618; danielahortencio.com Eminence Organic Skin Care is handmade, extracted from plants, vegetables and herbs from a family-owned farm in Hungary.

Let the aromas treat your senses and the ingredients impart health and beauty to your skin. Gentle massage will stimulate collagen and deliver ingredients to the deepest layer of your skin.

HEALTH & WELLNESS CONSULTING

HEALING CENTER THE TEMPERANCE CENTER

Merrill Black, LCSW, Reiki Master & Instructor Hypnotherapist, Intuitive Energy Healer, RYT, LFYP-2, Founder 453 White Plains Rd, #201/203, Eastchester 914.793.2600; thetemperancecenter.com Nurture your mind, body, and soul thru a variety of healing modalities and services that include, psychotherapy, reiki, hypnosis, acupuncture, massage, intuitive healing, spiritual counseling, nutritional consulting, astrological birth charts, therapeutic yoga, guided channeling meditation classes, Qi Gong Classes, LifeForce Yoga. Rediscover your control and balance your life. See ad pg 10.

914.419.5256 robinmillerwellness@gmail.com RobinMillerWellness.com

I specialize in applying Medical Medium Healing Pathways for restorative health, especially in the face of increasing environmental toxins and biological exposures that often result in chronic, unexplained symptoms. I also help people navigate emotional responses to our physical states and life patterned triggers. See ad pg 38.

SYNERGIZE AND THRIVE

Integrative Nutrition Health Coaching Rachel Mazzei, INHC Jennifer Marks, INHC At the Bove’ Spa & Wellness (366 Route 202, Somers, NY) 914.266.2092; synergizeandthrive.com Our coaching practice focuses on assessing client lifestyles, addressing health concerns, and then working with them to make behavioral, nutritional, and other changes to promote health and wellness.

Specialties include weight loss and chronic disease prevention. We look forward to helping people feel, look, and be their best self.

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HENNA MARGIE NUGENT, ICNHA

Certified Natural Henna Artist 914.714.8069; Mt. Kisco margie@makingfacesparties.com Henna is an ancient tradition used for celebration, protection, blessings and healing. All henna is natural plant-based and freshly made in house. Services include Belly Blessings, Bar/Bat Mitzvah, Goddess Gatherings, Henna Crowns, weddings, private appointments, corporate events and classes.

HOMEOPATHY SUSANNE SALTZMAN, MD

BALANCE BODYWORK

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.

See ad pg 15.

Offering therapeutic massage and Reiki for stress- and pain-relief, relaxation and general wellness.

Gift certificates available for all modalities, including pre- and postnatal bodywork, aromatherapy and hot stone massage by appointment.

Set your intention for healing yourself and those around you.

250 E. Hartsdale Ave. St. 22, Hartsdale, NY 400 Rella Blvd. St. 165, Montebello, NY 914.472.0666; HartsdaleHomeopathy.com

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, Western, Ayurvedic Herbal remedies and Nutritional planning.

MASSAGE & BODYWORK

HORSE & RIDER DANA BOULANGER #US28016 Independent BEMER Distributor Mahopac/Pawling/Scarsdale 914.760.5645 danafeelsgood.bemergroup.com

Holistic Support for Horses.

BEMER vet products support faster recovery, regeneration of tissue, and more efficient hydration of your horse. And reduces stress from transportation and competition. “BEMER is a 21st century ‘Fountain of Youth’ for horse and rider.”

Linda Tellington-Jones. Sessions Available. CALL For Free Demo.

Therapeutic Massage & Reiki Lisanne Elkins, MA, LMT, RM 153 Main St. Suite B, Mt. Kisco 914.319.4375; balancebodywork.biz

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

HOLISTIC DENTIST LAND CONSERVATION

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 6.

Open Mon-Sat. 10-6 2264 South Rd., Poughkeepsie, NY 845.204.9090; DavisFurnitureOnline.com

WESTCHESTER LAND TRUST 403 Harris Rd, Bedford Hills, NY 914.234.6992 WestchesterLandTrust.org

Westchester Land Trust works together with public and private partners to preserve land in perpetuity, and to protect and enhance the natural resources in our communities.

Learn about their many innovative programs at WestchesterLandTrust.org

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 23.

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 37.

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MEDITATION

NUTRITION

SACRED LARCHMONT

NUSPECIES

Sacred is a space dedicated to meditation, sound healing, gentle yoga, energy medicine and many more healing modalities, classes and workshops that encourage you to quiet your thoughts and tune into your inner guidance. See ad pg 22.

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.

11 Addison Street Larchmont, NY 10538 914.825.9535; sacredlarchmont.com

MEMORY LOSS/DEMENTIA SHARP AGAIN NATURALLY—501(C)3 Alzheimer.Dementia.Memory Loss 914.281.1404; SharpAgain.org

Experiencing “senior moments? Have a loved one diagnosed with Alzheimer’s? Memory loss has many causes, and can be prevented and treated. Early intervention makes a real difference! Researchbased information to help you and your loved ones at sharpagain.org. See ad pg 66.

Nuspecies.com 866.624.4117 HQ: 427 Main St. Beacon, NY 12508

REFLEXOLOGY LORRAINE HUGHES

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.

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. See ad pg 64.

REIKI HEALING TABLE

Deborah J. Taylor RN Usui /Holy Fire ® Reiki Master/Teacher 914.280.9844; Djthealingtable@gmail.com Reiki is a gentle, loving, universal life force energy. It will help you to relax and promote self-healing on all levels of mind, body and spirit. Reiki can help reduce anxiety and stress. Yonkers / Dobbs Ferry. By appointment.

NATUROPATHIC DOCTOR KURT BEIL, ND, LAC, MPH

Awaken Wellness Center 121 Smith Ave., Mount Kisco, NY 10549 DrKurtBeil.com, info@drkurtbeil.com 914.362.8315 Utilize an integrative healing approach from a doctor trained in holistic medicine. Working with your current medical treatments & labwork, as well as botanical medicine, dietary & lifestyle counselling, nutritional supplements, acupuncture and Chinese medicine, homeopathy, hydrotherapy, stress reduction and ecotherapy. Insurance reimbursement available for some services. See ad pg 11.

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 19.

PHARMACY-COMPOUNDING LAKE MAHOPAC PHARMACY/ SURGICAL Nagi Wissa, R.Ph., IP, CEO 559 Rt, 6, Mahopac, NY 10541 lakemahopacpharmacy.com T: 845.208.0424; F: 845.208.0425

We are your neighborhood holistic compounding pharmacy, ready to support y o u r h e a l t h . We o f f e r compounding prescriptions, on-line prescription renewals, supplements, homeopathic remedies, personal care products, fair trade gifts and more. We deliver and we are happy to answer your questions. See ad pg 29.

PODIATRY KATONAH PODIATRY, PC

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.

RETREATS SACRED EARTH HEALING SANCTUARY Ancram New York Mary@lightsourceconnection.com lightsourceconnection.com

Restore, Reconnect, Align. Two days of transformational healing immersion using shamanic healing, horse medicine, meditation, and my unique Light Source Connection healing method. Heal at a soul level so that you leave feeling deep relief from your cells to your soul. See ad pg 16.

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. See ad pg 16.

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SLEEP DISORDER 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 6.

STRESS REDUCTION DANA BOULANGER #US28016 Independent BEMER Distributor Mahopac/Pawling/Scarsdale 914.760.5645 danafeelsgood.bemergroup.com

C h a n g e Yo u r Life. Support your optimal well-being systemically. Enhance blood-flow, circulation, cardiac function, physical endurance, energy, concentration, mental acuity, stress reduction and relaxation. Easy to use, only 8 minutes, two times a day. Sessions available. CALL For Free Demo.

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 make-up. All organic, all the time.

SUPPORT GROUP 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: Oneon-one counseling (counselors are also cancer survivors); Support groups; Educational and wellness programs; Webinars; Social gatherings; Referrals; A national toll-free information and support hotline.

See ad pg 61.

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.

SPIRITUAL COACH MARY ELLEN O’BRIEN

Soul Alignment Coach and Healer Cold Spring, NY 845.202.1717; AwakenYourTrueEssence.com Mary Ellen O’Brien is a Soul Alignment Coach and Healer who helps Spiritual Practitioners and Healers align with their higher self consistently so they can fully own their gifts. She holds frequent group programs in Cold Spring, NY.

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TMJ DISORDER 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 6.

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VETERINARY HOSPITAL

WELLNESS SPA

FULL CIRCLE VETERINARY HOSPITAL

THE BOVÉ SPA & WELLNESS

We specialize in the integration of holistic and conventional veterinary medicine to provide quality, comprehensive care for your pet’s needs. We enjoy taking time to get to know our clients and their pets. This allows pets to relax, while we learn about their family lifestyle.

The Bové Spa and Wellness offers a combination of medical, aesthetic, and holistic treatments. With hormone optimization, facials, cryotherapy, weight loss, CBD therapy, nutritional health coaching and red light therapy, your customized treatment plan awaits to support your health and happiness.

366 Route 202, Somers, NY 10589 914.276.2200 TheBoveSpa.com

Integrative, Holistic & Conventional 1609 Route 9, Wappingers Falls, NY 845.234.4417; FullCircleVetHopsital.com

WEIGHT LOSS

WORKSHOPS

LAURIE R. MALLIS, MD, LAC

PULSE MANIFESTATION & EMPOWERMENT WORKSHOP

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

Led by Janet Catalina, MSW MEMBER: Westchester Holistic Network 914.548.8372; catalina.janet@gmail.com

Lose weight, inches and improve your overall health with the Mei Zen Acupuncture treatment for weight loss and abdominal toning.

Jump start your metabolism and balance your body’s energy as you lose weight. Additional benefits include enhanced energy and improved digestion. See ads pg 16 & 25.

Learn how to become a Master Manifester. Create that dream job, find your soul mate, pay off your debts or whatever you desire.

Learn to release what has blocked you up to now. Once you have learned how to PULSE, you have an empowerment tool for the rest of your life. Please visit pulsemanifestion.com for workshop dates.

QUIT WITH QUINN

Addiction-Free Naturally Briarcliff Manor and Midtown Manhattan Steve.healingny@gmail.com 914.473.2015; QuitWithQuinn.com

REIKI FUSION: ENERGY HEALING,

Dance, Movement and Breath Work Retreat Cynthia M Chase, Reiki Master/Teacher MEMBER: Westchester Holistic Network

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.

85% success rate. See ad pg 37.

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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Learn the art of meditation through movement, transcend limiting beliefs to embrace your greater potential. Become a more powerful healer for yourself, loved ones and others. Learn how to access the wisdom within.

Experience rejuvenation, growth and empowerment.

Please visit cynthiamchase.com for workshop dates.

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