natural awakenings mercer, nj november 2014

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November 2014 | Greater Mercer County, NJ | NAMercer.com

Tendon, ligament and joint injuries can affect your daily and recreation-al activities. Living with pain is not

the answer.

Dr. Magaziner is a pioneer in the field of Regenerative Orthopedic Medicine using Platelet Rich Plasma (PRP) and Stem Cell Grafts since 2001.It is commonly known in the field that he was the first known phy-sician in the United States to use these treatments for arthritis and joint pain. He has lectured extensively and has taught others on this groundbreaking technique. He is well known around the country in his field and is considered by many as one of the top treating pain management phy-sicians in the New Jersey region.

PRP and Stem Cell treatments have grown increasingly common in the sports medi-cine world in recent years. Many physicians are taking weekend seminars to learn how to do these procedures however, experi-ence and knowledge is the key to success and safety with regenerative medicine treatments.

During a PRP procedure, the patient’s blood is drawn and put in a centrifuge to separate out platelet-containing plas-ma from the red blood cells. The plasma is then injected back into the patient’s injury. PRP treatment is thought to ac-celerate and/or maximize the signals an injury site sends to the body in order to continue the healing process. Adult stem cells are collected from bone marrow or from fat and are able to grow and be-come a cell for repair of a specific tissue or organ, according to the National Insti-tutes of Health.

The benefits of these bio-regenerative treatments:

Treatment of tendon and ligament in-juries without surgery.

Effective relief of joint pain caused by arthritis.

Safe Procedure with no serious side-effects.

Tissue regeneration using your own blood platelets and stem cells.

Conditions commonly treated: • Rotator Cuff Tears• Epicondylitis Elbow• Tendinitis Hip• Achilles Tendinitis• Arthritis Shoulder• Arthritis Knee• Meniscal Tears• Shoulder Capsule Tear• Tendinitis Wrist• Patellar Tendinitis• Plantar Fasciitis• Arthritis Hip• Arthritis Wrist/Ankle• Almost Anywhere

We do not claim these treatments work for any listed or unlisted condition intended or implied.

Case Studies63 year old male with bilateral knee ar-thritis not improved with NSAIDS, corti-sone injections and physical therapy.

The orthopedist told him he needed knee replacements. He could not walk any significant distance and had trouble get-ting up from a chair. After 6 monthly PRP treatments he had no pain, was walking long distances ,and up stairs without dif-ficulty.

35 year old female musician with two- year history of elbow pain.

She had multiple cortisone injections and physical therapy with no relief. Her pain was rated 10 out of 10. She was treated with monthly PRP injections. After 3 treatments she was 80% improved. By 5 treatments she was 90% improved and her pain rating was 2 out of 10. She re-sumed playing guitar, and doing repetitive activities.

TestimonialsJeff C. reported osteoarthritis of his right first toe and right wrist were treated with 2-3 PRP sessions. Results: Patient reported wrist and toe pain essentially gone.

Walter W, a 78-year-old man with osteo-arthritis of the right knee, had a history of knee surgery and a meniscus tear. His pain was rated 6-7 out of 10, and it was hard to

walk long distances or on uneven surfaces. He received seven (7) monthly PRP treat-ments. Results: His pain level was down to 0-1/10 and he was able to do all activities. He receives a booster treatment 1x per year.

Kimberly S., a 39-year-old women with two children had had pelvic and groin pain for 3 yrs. Formerly a cheerleader who did yoga and was a sports enthusiast, her X-rays were positive for sclerosis. Had cor-tisone injection with only 2 weeks of relief. She received 4 PRP treatments. Results: Her pain reduced from 8 out of 10 to 2 out of 10 and treatment continues to improve her condition.

Cynthia S., a 41-year-old who was involved in a motor vehicle accident which dislocated her thumb and wrist. She had positive MRI findings and functionally the patient could not use her wrist or thumb to carry or grasp due to pain. Results: Cynthia had 7 Pro-lotherapy treatments to wrist and thumb and she was improved 60-70%. When we changed to PRP she experienced 90% im-provement in pain and function after 5 more sessions. She felt the improvement was excellent. “You gave me my hand back.”

Experience is the Key to Success with Regenerative Medicine such as Platelet Rich Plasma (PRP) and Stem Cell Grafts!

Dr. Magaziner’s credentials include:

Director Center for Spine Sports Pain Management and Regenerative Medicine

Assistant Professor New York Medical College

Clinical Professor Robert Wood Johnson University Dept. of Anesthesiology

Past CEO NJ Interventional Pain Society

Past President New Jersey Society of Rehabilitation Medicine

Middlesex County Medical Society Executive Board Member

Past delegate to NJ Medical Society and advisor to the NJ Medicare Committee

20 years experience in Orthopedic Regenerative Treatments

The Center for Spine, Sports, Pain Management and Orthopedic Regenerative Medicine is located at 2186 Route 27, Suite 2 D, North Brunswick, NJ. For information please visit DrEMagaziner.com or call 877-817-3273.

A D V E R T O R I A L

Reach Out To Make Caring ConnectionsAdvertise your products and services in our

December Awakening Humanity IssueOur readers seek specialists and services offering:

• Books / Guides / Media • Gift Baskets / Certificates • Organic Soaps / Beauty Aids• Charities • Green Cleaning Services • Pet Walking / Day Care• Community Services • Help for Ministries • Spa / Facial Treatments• Conscious Travel Services • Holistic Vet Services • Sustainable / Natural Toys• Ethnic Crafts • Museum / Zoo Memberships • Thrift / Resale Shops• Fair Trade Coffee • Music Instruction • Volunteer Programs• Fair Trade Jewelry • Natural Body Pampering • Yoga Classes / Accessories – and this is just a partial list

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Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

contents 6 newsbriefs

10 healthbriefs

12 globalbriefs

15 ecotip

20 healingways

22 wisewords

24 greenliving

26 healthykids

28 consciouseating

30 naturalpet

32 inspiration

33 fitbody

35 travelspotlight

37 calendar

40 resourceguide

18 POWERFUL YOU! Six Ways to Create the Life You Want by Judith Fertig

20 MIDDAY PICK-ME-UP Well-Planned Naps Boost Brainpower by Lane Vail

22 GROWING UP WITH WAYNE DYER Serena Dyer Reflects on Her Spiritual Upbringing by Lindsay McGinty

24 ECO-BEAUTY Homemade Shampoos, Lotions and Perfumes Make Great Gifts by Kathleen Barnes

26 BRING BACK THE MAGIC Give Kids the True Gifts of the Season by Meredith Montgomery

28 BEAUTY FOODS Kimberly Snyder Shows How to Eat for Radiant Skin, Eyes and Hair by Judith Fertig

30 PLAYFUL PET GIFTS Animals Love Interactive Toys and Games by Sandra Murphy

32 PRACTICE GRATITUDE and Change Your Life by April Thompson

33 CELLULITE SHRINKERS Five Simple Exercises to Smooth Thighs by E.C. LaMeaux

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5natural awakenings November 2014

Lori Beveridge, Owner/Publisher

© 2014 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

Natural Awakenings is a free publication distributed locally and is supported by our advertisers. It is available in selected stores, health and education centers, healing centers, public libraries and wher-ever free publications are generally seen. Please call to find a location near you or if you would like copies placed at your business.

We do not necessarily endorse the views expressed in the articles and advertisements, nor are we re-sponsible for the products and services advertised. We welcome your ideas, articles and feedback.

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

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letterfrompublisher“Incredible change happens in your life when you decide to take control of what you do have power over instead of

craving control over what you don’t.” ~ Steve Maraboli

So often we yearn for change, yet when we have the opportunity to alter things over which we have control over, we resist. Then we struggle with question like,

“Why does it have to be like this?” and “Why me?” That’s the situation I found myself in 10 years ago this month.

I remember the moment as if it were yesterday. I was contentedly holding our 3-month-old son when my National Guard Reservist husband came into the room and told me he was being activated to go to Iraq. I’m sorry to say that my initial response was far from supportive. This was not how we had planned our first year with our child. When his departure date drew near, I finally admitted that this was something I could not change. Having no control over my own family situation hit me as the worst feeling in the world. After he left, I realized it was time for me to start thinking about things I could change. I needed to empower myself to pursue an altered path and push through the unknown with a smile. In a single year, I accomplished many firsts. I began raising a newborn on my own, got adult braces, returned to school for my master’s degree and finally decided to engage with a more natural and organic lifestyle. I bet you’ve had such milestone years, too, and know how good it feels to move forward despite the odds. All of us regularly come face-to-face with people, circumstances and events we cannot change; that is just the way it is. The question is how we deal with it. I turned a helpful corner during that early experience, but still must often remind myself of the lessons learned, acknowledging again how each of us is created to be strong and powerful. How we choose to use that strength in governing our emotions guides the actions that define us. Judith Fertig’s feature article, “Powerful You! Six Ways to Create the Life You Want,” on page 18, explores how our emotions can be allies in achieving personal empowerment. For example, fear can alert us to danger; joy can remind us to be grateful. However, when emotions cause pain and threaten derailment, it’s impor-tant to understand why, and then work through it. I’ll close with sharing an inspiring quote by Anne Frank that I re-read fre-quently: “Everyone has inside of her a piece of good news. The good news is that you don’t know how great you can be! How much you can love! What you can accomplish! And what your potential is!”

Happy Thanksgiving to you and yours,


newsbriefs

Holiday Wine Trail Weekend

Kick off the holiday season with a visit to Terhune Orchards from 9 a.m. to

4 p.m. on November 28 through 30. The whole family can enjoy a fun and relaxing day at the farm, including visit-ing the Terhune Orchards Vineyard and Winery Tasting Room to sample award-winning wines and warm up with their hot mulled wine made with their own Chambourcin, apple cider and apples. Also, visitors can explore the barnyard with its animals and the farm store full of the harvest bounty plus enjoy wagon rides. Start your holiday shopping early and choose from unique selections of gift baskets overflowing with Terhune Orchards fruit, baked goods, and even wine, perfect for anyone on your list.

Location: Terhune Orchards, 330 Cold Soil Rd., Princeton. For more information, call 609-924-2310 or visit TerhuneOrchards.com.

Local Craft Show in Hamilton

Saint Gregory the Great Academy PTA will spon-sor a fall craft and vendor show from 9 a.m. to 3

p.m. on November 8, in Hamilton. All proceeds will benefit the students of the academy. The event will include crafts and products for sale from local area vendors, sweet and savory food tables, 50/50 raffle plus Saint Gregory the Great Academy merchandise for sale. Breakfast and lunch will be available as well.

Location: Saint Gregory the Great Parish Center, 4680 Nottingham Way. For more information including vendor applications, call 609-587-1131 ext. 546, visit StGregoryTheGreatAcademy.org or email [email protected].

New Location for Princeton Meditation Group

The Princeton Mediation Group of Self-Realization

Fellowship is pleased to announce its new location at 12 Roszel Road, Suite C206, in Princeton. This group is a local branch of Self-Realization Fellowship, a worldwide spiritual organization with headquarters in Los Angeles, California. Self- Realization Fellowship was founded in 1920, by Paramahansa Yogananda, for the purpose of disseminating the SRF teachings which, when put into practice, facilitate harmonious development of body, mind and soul. In Self-Realization Fellowship, meditation, for the purpose of communion with God, is held to be the very foundation of all true religion. The practice of meditation is a part of every SRF service.

Location: 12 Roszel Rd., Princeton. For more information visit PrincetonMeditationGroup.org or call 609-902-4850. See ad, page 29.

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Win Free Tickets to Disney Live

Natural Awakenings Mercer County is raffling off four free

ticket vouchers to attend Disney Live, Mickey’s Music Festival, at 7 p.m. on November 30 at the Sun National Bank Center, in Trenton. To enter, visit NAMercer.com and submit your name and email address via the entry form. Only email entries through the website will be eligible. The winner will be selected on November 8 and notified by email.

Event location: Sun National Bank Center, 81 Hamilton Ave., Trenton. To enter contest and for more information, visit NAMercer.com or Facebookcom/NaturalAwakenings MercerCounty.

Christie Administration Awarded $813,342 for Garden State Agricultural Products

The Christie Adminis-tration has received a

$813,342 Specialty Crop Block Grant to fund 12 initiatives to benefit growth of Garden State crops such as fruits and vegetables as well as horticulture and nursery operations.

The grants are part of the U.S. Department of Agricul-ture’s (USDA) efforts to promote specialty crops in the nation and stimulate food and agriculturally based community economic development. Specialty crops account for $907.7 million in sales annually in the Garden State. “This federal funding has many benefits for our produce and horticulture industries and consumers,” says New Jer-sey Secretary of Agriculture Douglas H. Fisher. “The organi-zations receiving the grants will use the funds for a variety of purposes, including promotional campaigns, research and education.” Specialty crops include fruits, vegetables, tree nuts, hor-ticulture, nursery crops and floriculture. Most of New Jersey agriculture falls into the specialty crop category. The New Jersey Department of Agriculture will use $373,000 of the funding to support the popular Jersey Fresh and Jersey Grown programs. A majority of the projects support agricultural marketing and cooperative development. Several research projects also are included. The New Jersey grant was announced on October 2 by the USDA, part of $118 million in Specialty Crop Block Grants funding 838 projects throughout the nation for 2015.

For more information, visit NJ.gov/agriculture/index.shtml.


newsbriefsCombined Art Display at PEAC for November

Throughout November, PEAC Health & Fitness will host a combined art display. ArtSpace artists

from HomeFront of New Jersey will exhibit their works and photographer Mike Schwartz will display his photographs. ArtSpace helps the clients of HomeFront devel-op necessary life-building skills using art as therapy. Ruthann Traylor, director of ArtSpace, states, “We feel the creative process helps build self-esteem and improve emotional well-being.” ArtSpace promotes socialization, self-confidence and self-sufficiency to help its clients cultivate the skills necessary to become independent. HomeFront’s exhibit coincides with PEAC’s non-perishable food drive in November, which benefits HomeFront’s food pantry.

Schwartz is an event, sports and portrait photographer based in Pennington. He began his photography career almost inadvertently while coaching his son’s little league team. After becoming the team’s and then the league’s photographer, he began covering various other youth events in the area. He won a national photography contest run by Parade Magazine, received additional notoriety from a local newspaper and was asked to cover local sporting and community events for that and several other publications. As his experience grew, Schwartz developed a pas-sion for the technology and artistic expression associ-ated with photography. He began studying the craft in greater depth and broad-ened his scope of projects with assignments including architecture, corporate, food, fashion, maternity and newborns. Recently, he began exploring fine art with a focus on cityscapes and nightscapes utilizing artistic High Dynamic Range techniques.

Location: 1440 Lower Ferry Rd. For more information about ArtSpace, contact Ruthann Traylor at [email protected]. For more information about Mike Schwartz, visit MSSPhoto.com. For other inquiries, contact Christine Tentilucci, PEAC Health & Fitness, at [email protected], or visit PEACHealthFitness.com.

World of Birds Exhibit in Princeton

D&R Greenway Land Trust is providing dual opportunities to

experience the art of author/ illustrator Kim Kurki. National Wildlife Federation’s World of Birds: A Beginner’s

Guide, a new book that includes works by Kurki and introduces young readers and curious adults alike to the fascinating realm of winged wonders, is being exhibited through November 21 in the Olivia Rainbow Gallery, in Princeton. Parents and children are invited to an interactive presentation, From Vision to Book, from 2 to 4 p.m. on November 8. Attendees will experi-ence the World of Birds, meet its catalytic author and gain a greater appreciation and respect for the natural world. The program, fol-lowed by a book signing, will reveal Kurki’s creative process for this his first book. World of Birds recently won the 2014 Moonbeam Children’s Book Award, earning a gold medal for the best nonfiction publication on ani-mals and pets. This annual competi-tion is put on by the Jenkins Group and Independent Publisher. The awards are designed to “honor the year’s best children’s books, authors and illustrators.”

Location: Olivia Rainbow Gallery, Johnson Education Center, 1 Pres-ervation Place, Princeton. Labyrinth Books of Princeton will provide books for sale and signing on November 8. Exhibition viewing is open daily from 9 a.m. to 5 p.m. To register for the presentation, email [email protected]. For more information, call 609-924-4646.

So Happy by ArtSpace artist Samantha Rivera

Composite by Mike Schwartz

No spring nor summer beauty hath such grace

as I have seen in one autumnal face.

~John Donne


What About All These Oxen?

Have you traveled through Hopewell

Valley recently and wondered what all of the colorful ox statues are all about? Thanks to the Hopewell Valley Art Council, 68 art-fully decorated oxen are prominently displayed throughout the area. In essence, the entire Hopewell Valley has become an outdoor art museum exhibiting 68 fiberglass oxen painted and embellished by local artists, participating in the public art project that symbolized the launch of the arts council. When asked why the ox was chosen as the icon of this exhibit, Carol Lipson, board of trustee member for the Art Council, said the “ox is a symbol of the Hopewell Valley’s agricultural heritage, teamwork and pulling together for the collective good of the community.” Today, a team of oxen is still used to plow the fields and haul heavy loads at the How-ell Living History Farm in northwestern Hopewell Township.

For more information about the Hopewell Valley Arts Council and details on display locations, visit HVArtsCouncil.org or email [email protected].

Health Revolution in Robbinsville

Three area professionals have joined forces to motivate and

teach the community of Robbinsville regarding ways to get healthier. Dr. Scott Turansky (pastor), Joanne Miller, RN, BSN, and Amanda Miller, MS, ATC, LAT, will

hold weekly meetings before Thanksgiving to teach and inspire people to establish healthy eating patterns that may often reverse or head off health troubles down the road. The three professionals are providing the free weekly classes Saturdays at 1 p.m. in Robbinsville. Attendees must register and then will be provided with the location of the meetings. These meetings are for adults and they are free. Various products and services may be offered to assist people in weight loss, but there is no obligation to make purchases. Faith will be discussed but no pressure will be applied to anyone.

For more information, call 609-530-0647 or visit GetFitRobbinsville.com.

Thanksgiving Hayrides, Wreath & Sleigh Bell Sale

Sleigh bells will ring when the Howell

Living History Farm holds its annual Thanksgiving program featuring free horse-drawn hayrides, a wreath and sleigh bell sale, and a special children’s craft program from 11 a.m. to 3 p.m. on November 29 in Lambertville. Horse-drawn hayrides (or sleigh rides) will be offered throughout the day. There is no charge for the rides, but everyone is encouraged to bring a non-perishable food stuff to donate to local area food banks as a thank you for the wagon ride. Monetary donations to the food bank are also welcomed. Sleigh bells will be sold throughout the day by The Friends of Howell Farm to benefit the farm’s restoration projects. The bells are made by harness maker Mervin Martin, who makes the harnesses and sleigh bells worn by the farm’s workhorses. Brass- and nickel- plated bells will be sold in straps of six, 12 and 20 apiece. Reproduction cast bells, bell door ringers and bell ornaments will also be available. Other holiday items featured at the annual fundraiser include fresh evergreen wreaths and door hangings; baskets of the farm’s flour, honey and maple syrup; and beautiful handmade items sewn by the Pleasant Valley Stitchers.

Free admission and parking. Cost for completing gourd turkey craft is $3. Location: 70 Wooden’s Lane, Lambertville. For more information, call 609-737-3299 or visit HowellFarm.org.

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healthbriefs

Organics Boast More Nutrients, Fewer ToxinsConventionally grown foods contain

pesticide residues that are three to four times higher than those found in organic foods (traces may be due to at-mospheric drift from other fields or soils), according to a review of 343 research studies published last June in the British Journal of Nutrition. The review, which included studies of food grown in differ-ent regions and seasons, also determined that organic foods contained higher levels of healthy nutrients such as minerals, vi-tamins and antioxidants (specifically polyphenols), compared to conventional foods, which also contained significantly higher levels of cadmium, a heavy metal toxin. The study’s authors found evidence that the higher antioxidant and lower cadmium concentrations are linked to specific organic growing practices such as avoiding mineral nitrogen and phosphorus fertilizers, respectively. They comment-ed, “Results indicate that switching from conventional to organic crop consump-tion would result in a 20 to 40 percent increase in crop-based antioxidant/poly-phenolic intake levels.”

Looking at Beautiful Art Bumps Up Brain Activity

Researchers from Japan’s Oita Univer-sity have found that aesthetic ap-

preciation of paintings may be linked to altering activities in specific areas of the brain. Magnetic resonance imaging (MRI) scans of 39 people were taken as they looked at slides of still life and landscape paintings by 19th-century French painters and slides of photographs that closely replicated the paintings. While the subjects considered both the paintings and the photographic

analogs to be beautiful during the experiment—with no significant differences be-tween them—the most beautiful paintings were rated significantly higher than their corresponding photographic analogs in the pre-experimental phase. The research-ers cite this as evidence of feeling greater pleasure from the paintings. The MRIs showed that during the experiment, portions of the brain’s frontal lobe related to emotions, memory, learning and decision making were activated. However, when the researchers compared the positive effects of aesthetic appre-ciation of the art paintings versus the photographs, they noted significantly more activity at the back of the subjects’ brains, specifically the bilateral cuneus, a part of the occipital lobe responsible for basic visual processing; and the left lingual gyrus, or ridge, associated with vision, encoding visual memory, logical ordering and dreaming. The findings suggested that these neural structures are associated with the aesthetic appreciation for paintings.

Honey and Ginger Beat Antibiotics in Fighting SuperbugsResearchers from Ethiopia’s Univer-

sity of Gondar College of Medicine have recently found that the use of mixtures of honey and ginger extract can treat drug-resistant bacteria such as Staphylococcus aureus, Escherichia coli and Klebsiella pneumoniae. They note that further clinical evaluation and pharmacological standardization of the mixtures are needed before they can be used therapeutically. The scientists conducted laboratory testing with clinical isolations of five separate superbugs: methicillin-resistant Staphylococcus aureus (MRSA), Staphy-lococcus aureus (non-MRSA), two strains of Escherichia coli plus Klebsiella pneumoniae. The inhibition of all five types of bacteria by three common an-tibiotics—methicillin, amoxicillin and penicillin—were compared with the antibacterial effects of ginger extract, honey and a combination of the two. The ginger extract and honey com-bination was found to have the greatest inhibiting effect on the bacteria; how-ever, even the two applied separately were more effective against the bacteria than the antibiotics. Although in vivo studies are needed, the researchers believe that the honey and ginger extract combination is a promising source for treatment of resistant bacterial strains.


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Lead Lurks in Lipsticks and Skin WhitenersRecent research has found several heavy metals in numerous lipsticks

and cosmetics. These include mercury and lead in skin-whitening creams, and chromium, cadmium and lead in lipsticks. Scientists from the Loma Linda University School of Medicine and the University of Arizona’s College of Medicine tested 549 cosmetic skin-lightening products manufactured in 32 different countries. The products were purchased online and from stores in the U.S., China, Taiwan, Japan and Sri Lanka. Thirty-three of the products contained more than 1,000 parts per million (ppm) of lead, and 45 percent of them con-

tained more than 10,000 ppm of lead. Of those purchased in the U.S., 3.3 percent had mercury levels greater than 1,000 ppm. University of California scientists tested 24 lipsticks used frequently by teen-agers and purchased at local stores. They found 75 percent contained lead and nearly half exceeded the U.S. Food and Drug Administration’s (FDA) maximum acceptable concentration of lead for candy (0.1 ppm). In 2010, the FDA tested 400 lipsticks and found lead in every sample tested—with concentrations ranging from 0.9 to 3.06 ppm. Other studies have confirmed similar findings. They also found significant concentrations of chromium and cadmium among some of the samples. There are currently no concrete international or U.S. stan-dards for safe levels of these heavy metals in cosmetics.

Algae-Based Cosmetics May Ward Off Inflammation and CancerAlgae extracts added to natural cosmetics may help pre-

vent cancer. A recent review of research from Taiwan’s Kaohsiung Medical University found marine algae extracts help protect skin cells by reducing oxidative stress, which has been linked to both inflammation and cancer. The review covered the major algae types of red algae, brown algae (such as kelp), green algae and blue-green algae (such as spirulina). A host of compounds in these extracts were found to provide protection against free-radical damage. In one study, phloroglucinol, a phenol derivative from brown algae, inhibited inflammation among human tissue sarcoma cells.

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TREADMILL DESKS BOOST JOB PERFORMANCEIn addition to improving fitness,

University of Minnesota research-ers found that treadmill walking at the desk also boosts productivity and morale. The study tested 40 adults that used treadmills for a year. Self-assessments, combined with supervi-sor assessments, found that treadmill walking while working increased performance levels. Work perfor-mance improved by an average of 11 percent based on supervisor assess-ments, and 7 percent based on the employee self-assessments. A study from Rutgers University tested 66 adults while they walked on treadmills set for low intensity versus when they were seated at desks, with two days separating the tests. Mea-surements of reading comprehension, attention span and response speed skills and performance show these were unimpeded by treadmill walk-ing when compared with sitting.


Cash MobsCollective On-the-Spot Buying Revives Local BusinessesIn most areas of the country, small, locally owned retail businesses are the lifeblood of local econo-mies, but the rising costs of doing business often means they cannot compete with the lower prices of big-box retail giants that negotiate in volume. For several years, the growth and frequency of cash mobs have been breathing new life into struggling mom-and-pop businesses. Like a flash mob performing a dance or social protest, a cash mob gathers people together to have a tremendously positive effect on home-town businesses that may have served them and their families for decades. Most cash mobs agree to meet on a particular day, with each participant com-mitting to spend a specified amount, typically $20 or more. The benefits for local businesses far exceed a one-day influx of cash—new customers are found, previ-ous customers become active ones again and a new appreciation for businesses that fuel a local economy is realized. Participants can also have a little fun while further benefiting their communi-ties as many cash mobs gather with old friends and new after a shopping frenzy at a local establishment for food and drinks.

Source: CashMob.com

globalbriefsNews and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefits all.

Junk PilesUN Helps Developing Countries Handle E-WasteAlthough they receive far less foreign e-waste than Africa and Asia, Latin America and the Ca-ribbean are significant and growing destinations for the industrialized world’s discarded refrigera-tors, small home appliances, televisions, mobile phones, computers, e-toys and other products with batteries or electrical cords.

Adding to the problem, the region’s fast-growing middle class is emulating American consumers by buying more electronic and electrical equipment. Accord-ing to the World Bank, economic “climbers” grew 50 percent in the last decade and represent 32 percent of the area’s population, surpassing the number of poor for the first time in regional history. The United Nations’ Bonn, Germany-based Solving the E-Waste Program initiative establishes e-waste academies as valuable resources for researchers, government decision-makers and recyclers. Experts share their experiences and knowledge in developing countries. Academy Coordinator Federico Magalini, Ph.D., notes, “What’s called a ‘best of two worlds’ approach is needed: efficient pre-processing in developing countries and maximized recovery of materials with proper treatment of residual waste in countries with the best technologies for the job, with proceeds shared fairly and equitably.”

Source: EWasteAcademy.org

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Ka-ChingTime Is Money, So Bank ItTime banking is an updated, Web-savvy version of barter that allows users to accumulate the time they work and then “spend” it elsewhere. Unlike traditional bartering, it’s not limited to an individual transaction. The medium is so fluid that it can be exchanged many times as a form of currency. Most people do a variety of tasks that others may not want to do or are incapable of doing themselves, such as writing, preparing taxes, babysitting, housecleaning, plumb-ing or even dentistry. For example, an hour of gardening equals an hour of child care, dentistry, home repair or teaching someone to play chess. The idea is that people trade for what they need and do what they’re good at. Everyone gets what they need by exchanging their expertise. Time banking works for groups, too. Organizations, agencies, churches and businesses can all become members of TimeBanks USA, formed in 1995, and contribute time, energies, skills and resources.

Source: TimeBanks.org

Golden YearsSenior Roommate ServiceCombats LonelinessAARP, Inc., estimates that about 8,000 baby boomers turn 65 every day. With longer and healthier life expectancies, many are divorced or widowed and need roommates to have company and chat with; to share living costs and chores; and for emotional support. Women-only Roommates4Boomers.com founder Sarah Venable says, “I went online to find a service that helps women over 50 find

roommates, and found to my dismay that there were plenty of sites for finding roommates in their 20s and 30s, but nothing for boomer women.” For a $30 fee, the site uses a detailed algorithm to match women not only by location, but by interests, tastes, lifestyles, education, personal preferences and a host of other factors; much like a successful dating website.

Tomato LacquerNon-Toxic Can Lining in DevelopmentBecause fresh food spoils quickly, many packaging and preservation innovations have helped to extend transpor-tation hardiness and shelf life. Now, a new bioresin made from tomato plant byproducts could make it safer to eat ubiquitous canned goods. Led by the Stazione Sperimentale per l’Industria delle Conserve Alimentari (Experimental Station for the Food Preserving Industry), in Parma, Italy, the BIOCOPAC (biocopac.eu/en) consortium is developing a bio-based thermosetting lacquer. Most metal food packaging has a BPA-filled liner or chemical-based lacquer to prevent corrosion. While these keep the can intact, they have been linked to deleterious effects on the food inside.

Source: Inhabitat.com

Shark SnoopingSea-Surfing Robot Tracks Marine LifeAn unmanned, solar-powered Wave Glider robot has been deployed off the U.S. coast near San Francisco as part of an arsenal of ocean-ob-serving technologies revealing in real time the mysterious journeys of great white sharks and other marine creatures. A new network that also includes data receivers on fixed buoys picks up signals from acous-tic tags on animals passing within 1,000 feet and transmits information to a research team on shore, led by Stanford University Marine Sciences Professor Barbara Block. The technology is central to Block’s Blue Serengeti Initiative, which builds on the Tagging of Pacific Predators project, part of the international Census of Marine Life (2000-2010). “The use of revolu-tionary technology increases our capacity to observe our oceans and census populations, improve fisher-ies management models and monitor animal responses to climate change,” says Block. Shark Net is a free IOS app available at the Apple store, created by Block and her colleagues to en-able a direct, personal connection between the public and wild marine animals, and to raise awareness of the teeming ocean life just off North America’s West Coast.

Source: SierraClub.org


Big FishWhales’ Global Impact UnderestimatedWhales have long been considered too rare to be the focus of overall marine ecologi-cal research, with more attention going to much smaller essential organisms like algae and plankton. However, as whales recover from centuries of overhunting that reduced their numbers by two-thirds or more, scientists are realizing the important role they play in transfer-ring fertilizers like iron and nitrogen from deep waters to feed plankton near the surface via plumes of fecal matter. A study at the University of Vermont, published in Frontiers in Ecology and the Environment, evaluates decades of research on the ecological role of great whales. Lead author Joe Roman says, “Whale recovery could lead to higher rates of productivity where whales ag-gregate to feed and give birth, support-ing more robust fisheries.” It seems that the long-lived whales may even ease the impact of perturbations in climate and buffer marine ecosystems from destabilizing stresses. Roman states, “This warrants a shift in view from whales being positively valued as exploitable goods or nega-tively valued because they compete with people for marine fish to one what recognizes that these animals play key roles in healthy marine ecosystems, providing services to human societies.”

Source: EcoWatch.com

Eco-India Strides Promised in Environmental ProtectionFollowing the lead of Jadav “Molai” Payeng, an Indian man who singlehandedly planted 1,360 acres of forest, India’s Rural Development Ministry will plant 2 billion trees along the nation’s 62,137 miles of highways to com-bat rural poverty and youth unem-

ployment and improve the environment, which suffers from severe air pollution. According to the World Health Organization, India currently has a youth un-employment rate of 10.2 percent and six of the world’s 10 cities with the worst air pollution. Prime Minister Narendra Modi has also announced a target of spreading electricity to every home by 2019, relying largely on solar power, and the govern-ment is furthering plans to clean up the Ganges and Yamuna rivers.

Source: Treehugger.com

Saying NoTwo Countries Buck the Mining IndustryThe governments of El Salvador and Costa Rica have successfully resisted demands by the gold mining industry, putting long-term environmental protection ahead of short-term financial gain. El Salvador stopped issuing gold mining permits several years ago, despite high gold prices and the contention by some that exporting gold was one of the coun-try’s few chances to boost economic growth. The majority of its citizens obtain wa-ter from one large river system, the Lempa, and gold mining, which uses cyanide as a processing agent, invariably pollutes nearby rivers and watersheds. The government of Costa Rica has said no to open-pit mining, one of the most environmentally destructive mining methods. Popular opposition surged in the wake of a major accident that led to the closure of the Canadian-owned Bel-lavista open-pit gold mine.

Source: YES! magazine

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USA MadeThe Power of Patriotic PurchasingBuying products that are made in the USA supports both our neighbors and nation. Keep-ing the entire product cycle within our borders employs more Americans, enhances local and national economic security and ensures greater product quality because American environmental and health regu-latory standards are often higher than in other countries. For companies, domestic production can be part of a larger emphasis on supporting local businesses and implementing eco-practices. StillMadeInUSA.com provides examples of domesti-cally made products in many categories, including personal apparel, handcrafts, household goods, green products, ap-pliances, sporting goods and tools. About 95 percent of our clothing is now made in other countries, according to the Ecology Global Network (Ecology.com), mostly in China, where sweatshops and human rights abuses are prevalent. Polyester and nylon are derived from petroleum and processed and dyed using synthetic, often toxic substances such as copper, nickel and cobalt. The nonprofit Center for Urban Education about Sustainable Agriculture’s Fibershed and Grow Your Jeans programs (Tinyurl.com/GreenJeansEtc) and the Sustainable Cotton Project’s Cleaner Cotton program (Tinyurl.com/ CleanerCotton) increase domestic production by assisting and connecting domestic growers and textile makers. In addition to spotlighting locally made products in its stores with special shelf tags, Whole Foods Market has made more than $10 million in low-interest loans to inde-pendent farmers and food artisans via its Local Producer Loan Program. Canyon Bakehouse, a gluten-free bakery in Boulder, Colorado; Buchi Kombucha, brewers of sustain-ably crafted, Earth-bermed tea in Asheville, North Carolina; and Fancypants Baking Company, makers of 100 percent natural and nut-free cookies in East Walpole, Massachu-setts, are examples (Tinyurl.com/WholeFoodsLocalLoans). Iconoclastic ice cream maker Ben & Jerry’s (BenJerry.com), headquartered in Waterbury, Vermont, conducts a Caring Dairy program that assists farmers to apply more sustain-able practices; buys eggs from hens in certified humane cage-free farms; and plans to transform all of its 50 flavors to non-GMO ingredients and earn fair trade certification by the end of this year.

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As consumers, we all know and understand the convenience of occasionally utilizing a chain

department or grocery store as a “one-stop shop” for errands; these places save time and sometimes money. Despite their inherent convenience, few people truly understand the impact that these types of buying habits and behavior can have, not only on our economy nation-wide, but on a more concentrated, local level as well. When we spend at corpo-rations that have no ties back to our lo-cal communities, there is typically little to no local benefit. “For every $1 spent at a local business, 45 cents is reinvest-ed locally,” wrote Yes Magazine. “For every $1 spent at a corporate chain, only 15 cents is reinvested locally.” This reinvestment by local inde-pendent businesses is part of the very bright side of this story. Additionally, evidence from numerous surveys show people receive better customer care and service at locally owned business-es. These businesses survive by their

reputation and repeat business, which results in a higher standard of service. Successful independent shops help to build the distinctive character of a com-munity through their unique shopping experiences and product lines. In turn, traffic patterns associated to successful retail districts attract more in the way of private and public sector services for better consumer conveniences. As Pat Ryan, chairman of the board of Hopewell Valley Community Bank (HVCBank) said, “Small businesses are very much the life blood of a commu-nity. They are the ones that will go out of their way and coach a sports team, run a book club, and sponsor charitable events on a continuing basis over the years, and supporting them only makes the community a better place to live.” The Independent Community Bankers of America, the nation’s voice for community banks, says, ”Many people don’t realize community banks are a local business too, so they understand the needs and day-to-day operations of small business owners. Community banks focus their attention on the needs of local small businesses, farmers and families. Since keeping their local communities vibrant and growing are important to community bankers, community banks will often channel most of their loans into neigh-

borhoods where their depositors live and work.” Supporting local business is ex-actly what Hopewell Valley Community Bank has done for over 15 years. Jim Hyman, president and CEO of HVCBank, shared the meaningfulness of his 50-plus year banking career in a recent article in the Hopewell Valley News: “There’s a local, family-owned service company,” Hyman recalled, “that a few years ago really got caught up in the fallout from the 2007 residen-tial mortgage, and general economic, collapse. Their financial strength had been shattered. They had carried them-selves through four years of the reces-sion and couldn’t grow. Some of their own customers had also crashed with the economy. The way this unfolded goes to why I love community banking. The owner of this business was well-known as someone of personal integrity and professional skill. We got together with them and approved a restructuring of their loans and balance sheet in a way that would allow them to continue to operate. Under this restructuring, we paid off a loan they had with another bank and gave them a line of credit. To-day, they’re doing very well and they’re outstanding customers of ours.” Leaders of an organization deter-mine its direction. It is evident from the reputation HVCBank has built over the past 15 years that its leaders, Ryan and Hyman, have guided the locally owned and managed, full-service, FDIC-insured commercial bank to achievements in financial excellence and community leadership. Ultimately the success and growth of the local economy by supporting local business-es and individuals is the heart and soul of HVCBank. There are 10 banking offices conveniently located in Mercer, Hunterdon and Somerset counties, a loan production office in Toms River and a fully interactive website at HVCBOnline.com. Like them on Facebook and follow them on Twitter. Consider supporting your local economy by becoming a part of the Hopewell Valley Community Bank community. If you live local, then buy local and Bank Local with HVCBank. See ad, page 41.

Sustaining Our Communities by Supporting

Local Business

by Marianne Romano


Pulitzer Prize winner Anna Quindlen had reached the top of the New York Times bestseller

list more than once, yet she relates in her memoir, Lots of Candles, Plenty of Cake, that she also yearned to be able to do a headstand, but felt she didn’t possess the necessary sense of balance. “That’s just a little story you tell your-self,” advised her personal trainer. Our bodies, Quindlen observes, are major appliances that deliver de-cades of faithful service with precious little downtime. She admits, “If the hu-man body had a warranty, mine would have run out ages ago.” Still, she clung to a vision: “I want to be strong; strong enough to hike the mountain without getting breathless, strong enough to take a case of wine from the deliv-eryman and carry it to the kitchen.” Quindlen, who lives in New York City and New England, was also maintain-

ing an incorrect belief: It wasn’t her sense of balance that was holding her back, it was fear. After two years of trying, she was able to do a headstand. Along with a sense of accomplishment, this quirky achievement was a revelation as she ulti-mately concluded, “If I can do one thing like that, perhaps there are others.”

Take a StandPersonal empowerment is all about taking a stand—developing the vision, countering misguided beliefs, having a plan and then moving forward to be the best version of one’s true self. David Gershon and Gail Straub, of West Hurley, New York, authors of Empowerment: The Art of Creating Your Life As You Want It, contend that empowerment always starts with a desire for a better life. “We need to learn how to dream, how to boldly

and courageously reach for our highest visions,” says Straub. “Start with what’s working already and the vision of what life can be.” She likens self-empow-erment to “spiritual surfing, riding the wave where the energy, momentum and passion are.” As workshop leaders, they encour-age participants to transform limiting beliefs, determine what is meaningful for them, construct a compelling vision from that insight and then find ways to manifest that vision. They address six key areas in which to become more power-ful and realize our personal best: physi-cal health, emotional health, relation-ships, work, finances and spirituality.

Physical HealthFirst, recognize what we’re already doing right—eating well, perhaps, or exercising—and then add another healthy activity. Cardiologist Suzanne Steinbaum, director of New York City’s Lenox Hill Hospital’s Women and Heart Disease, underscores that much of physical health is within our personal control. “Many lifestyle factors keep us from being physically healthy enough to lead a full life,” she says, including high blood pressure, high cholesterol, smoking, lack of exercise, poor diet, excessive alcohol consumption or drug use, stress and depression. “The good news is that lifestyle factors are within our power to change.” Steinbaum recommends starting small by changing one bad habit and then seeing how we feel. “Quit the diet soda or the sugar-sweetened beverages. Get rid of potato chips. Go for a walk. Put down your smartphone and spend some focused time with your child, a friend or even your pet. Then breathe… and just listen to how you feel.”

Emotional HealthOur emotions can be allies in achieving personal empowerment, advises Straub. For example, fear can alert us to dan-ger; joy can remind us to be grateful. However, when emotions cause pain and threaten derailment, it’s important to understand why, and then work through it. “Uncomfortable emotions let us know there is a problem to attend to, a wound to work on, thus allow-ing us to see our own truth,” explains

Powerful You! Six Ways to Create the Life You Want

by Judith Fertig


don Miguel Ruiz, Jr., of San Diego, California, author of The Five Levels of Attachment. “With awareness, we can observe our uncomfortable emotions, as they may be showing a belief we are holding that is no longer true for us.” “To work through our emotions, we have to be able to accurately sense what we are feeling and be able to express it in a healthy way,” adds Straub, like expressing anger after a tough commute by punching a desig-nated pillow or shouting into a closet. Furthermore, “We need to change the belief we’ve identified that’s causing the painful emotional response.” Did the guy that cut us off in traffic really do it maliciously? Third, learn to let go of a negative emotion that’s automatically triggered when someone or something presses our “hot button” by immedi-ately considering, “He must have been in a big hurry,” or “She doesn’t realize how offensive that remark could be,” realizing it’s their problem, not ours, and declining to make it ours. Achieving greater emotional calm is a huge step toward personal empowerment.

RelationshipsActing on heartfelt emotions can help forge stronger and healthier relation-ships. “Sometimes, we say yes to a false image of ourselves or hide who we are in order to be accepted,” coun-sels Ruiz, noting that not presenting our authentic selves in relationships will weaken or replace true intimacy with a sense of loneliness and dis-tance. “Say, ‘I forgive, I accept and I let go.’” This paves the way to being genu-ine, which naturally leads to greater unconditional love and more fulfilling and honest relationships. In romantic relationships, life coach Martha Beck, Ph.D., author of Finding Your Way in a Wild New World: Reclaiming Your True Nature to Create the Life You Want, suggests ditching the image of two people looking soulfully into each other’s eyes. “Realize that you’re both chang-ing all the time,” she says. Instead, envision two people walking side-by-side at the same pace, and a relation-ship that will continue to refresh and move forward, instead of getting stuck in well-worn patterns.

WorkCapability is one of the new guiding principles for self-empowerment at work, says Haydn Shaughnessy, a fellow at the University of California-Irvine’s Center for Digital Transformation and co-author, with Nicholas Vitalari, of The Elastic Enterprise. “It’s more about a broad-stroke capability,” he claims, such as public speaking, writing or troubleshooting and fixing machinery. Capability means a strong skill that can be fine-tuned for a specific circum-stance; a talented generalist, rather than a narrow specialist. Shaughnessy recommends that we recognize and develop our best competencies in order to equip ourselves to both withstand economic adversity and help push our careers forward.

FinancesFiscal self-empowerment involves cultivating the confidence that we will be able to obtain more money when needed. Beck maintains that anyone can create abundance that lasts. “Where people believe they get abundance, they will,” she says, as in friendships or creative problem solving. It’s the mixed internal messages of, “I need more money,” with, “There’s not enough to go around,” that can block the flow of abundance in our lives. Beck, who lives in San Luis Obis-po, California, recommends throwing a “neurological toggle switch” to turn off the “lack-and-attack” part of our brains and turn on the “everything-is-going-to-be-all-right” area. This is realized through slowing down, relaxing and

meditating. “You have to relax to start dissolving the disbelief in the pos-sibility of having what you want,” she says. “Empty out the negative thoughts in order to gain the confidence that abundance is yours.”

SpiritualityFollowing all of these first five steps also helps enhance our spirituality. Dennis Merritt Jones, of Simi Valley, Califor-nia, author of the new book, Your (Re)Defining Moments: Becoming Who You Were Born to Be, calls it “being pulled by vision,” rather than being pushed by pain. The motivational speaker believes that every encounter, event or circumstance is a portal to a redefining moment—a chance to connect with our authentic self. Jones cites seven characteristics of the authentic or timeless self: realizing our oneness in life, reverence for that life, fearlessness because we know we’re part of something bigger, integrity, humil-ity, equanimity and unconditional love. “When these qualities become the norm in our daily lives, we’ll know we are liv-ing from the authentic self,” he says. Jones urges us to live “more verti-cally.” He explains, “We exist on what I call the surface of life, a horizontal pathway where we go about our daily routines. We often don’t hear the siren call from the depths of our being because we are so busy ‘doing’. It’s the authentic self that’s eternally calling us to be who we were born to be.” He describes a “sacred intersec-tion” where we can turn from the horizontal everyday and move in a verti-cal direction to the depths of our souls or the heights of our imaginations via mindfulness and self-enquiry. Fortunate-ly, every moment of every day offers this opportunity to expand our being. The key question is, “Will we be consciously present enough to recognize the open-ing and step through the door?” These experts concur there is no finish line for self-empowerment or attaining the perfect place to stay. It’s a “sustainable growth process,” says Gershon, an ideal project for the rest of our lives.

Judith Fertig blogs at AlfrescoFoodAnd Lifestyle.blogspot.com from Overland Park, KS.


Sleep, along with nutrition and exercise, shapes the backbone of overall health, yet 40 percent of

Americans get an insufficient amount, according to a recent Gallup survey, and the potential health risks are con-siderable. “Sleep deprivation affects every organ system and disease state,” and is associated with higher rates of cardiovascular disease, diabetes, obe-sity, cancer and mortality, says Michael Breus, Ph.D., a clinical psychologist in Scottsdale, Arizona, and founder of TheSleepDoctor.com. “It’s best to get seven to eight hours of sleep in one big block at night-time,” counsels Breus. Yet the circadian rhythm dictates two peaks of sleepiness every 24 hours—one in the middle of the night and another 12 hours later, says Dr. Lawrence Epstein, director of the sleep medicine program at Bos-ton’s Brigham and Women’s Hospital. Interacting with the circadian rhythm is the homeostatic rhythm, which causes greater sleepiness the longer we’re awake. Both circadian and homeostatic sleepiness elevate by mid-afternoon, resulting in the familiar 4 p.m. slump. Siesta cultures split sleep, notes Epstein, slightly reducing nighttime sleep, but devoting time midday to nap. “Naps are a double-edged sword,” observes Epstein. While they help

healingways

relieve short-term sleepiness, poorly planned naps can perpetuate an un-healthy cycle of daytime sleepiness and nighttime wakefulness. Stepping outside for 10 minutes of sunlight and fresh air can stamp out sleepiness, says Breus, which is much healthier than reaching for a caffeine jolt or sugary snack.

Be a Better NapperA study published in the Journal of Sleep Research suggests that merely falling asleep may initiate memory processing and cognitive consolidation, helping explain why German scientists found even six-minute naps to be reju-venating. If substantial daytime sleep is needed to overcome a deficit, strive for 90 to 110 minutes, the length of time needed to complete a full sleep cycle. Here are other practical tips. Reflect on the rationale. “Bore-dom, laziness or avoiding work are the wrong reasons to nap,” says Amanda Chan, managing editor for healthy living at The Huffington Post, which in-stituted two cozy nap rooms in its New York headquarters after founder Arianna Huffington collapsed from exhaustion several years ago. A quick pick-me-up to boost mental agility and mood is a reasonable excuse to snooze. Plan a prophylactic nap. Fore-stall late afternoon fatigue by napping

Midday Pick-Me-UpWell-Planned Naps Boost Brainpower

by Lane Vail

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between 1 and 3 p.m. Waiting until early evening to nap can interfere with nighttime sleep, advises Epstein. Embrace darkness, coolness and quietude. Melatonin, “the key that starts the engine of sleep,” is suppressed by even the slightest amount of light, so wear eyeshades, suggests Breus. Keep a blanket and earplugs handy. Lie down. If a bed or couch is unavailable, try napping on a yoga mat on the floor. A chair should be reclined to support the lower back and avoid straining the neck from “bobblehead” syndrome, says Breus. Power down. Setting an alarm for 10 to 25 minutes allows time for only the first two sleep stages: falling asleep and light sleep. Breus explains that sleeping longer than 25 minutes triggers deep sleep, from which waking results in sleep inertia, or grogginess, that impairs mood, decision-making and motor skills.

Napping at WorkWhile many progressive businesses such as Google, Apple and Zappos permit or even promote workplace nap-ping, most companies are still skeptical. “We live in a culture that minimizes the importance of sleep,” comments Epstein. “We prize productivity and think it shows worker loyalty to put in excessive amounts of time.” Ironically, mounting research suggests that napping may boost the brainpower needed to function at peak performance. A recent study found

that nightshift air-traffic controllers that napped for 19 minutes showed better vigilance and reaction times than non-nappers. Other documented benefits include better concentration, memory and creativity. Seek out a sleep sanctuary at work, such as an office with the door closed and blinds drawn, an unused confer-ence room with a couch, or a first-aid office cot, suggests Chan. Another option is to nap in the car, but Breus in-sists that nappers tell colleagues where they’re going as a precaution. Better yet, bond with a “nap buddy” willing to read nearby during snooze time. “You’re very vulnerable when you’re asleep,” he says. “Be safe.” If sleeping is not currently condoned in the workplace, consider approaching the human resources department with information on the positive effects of ap-propriate napping on work performance, says Epstein. Suggest implementing a sleep wellness program, which can offer education on sleep deprivation, tech-niques to improve sleep and individual screening for sleep disorders.

Lane Vail is a freelance writer and blogger at DiscoveringHomemaking.com.

“Sleep is never a waste of time if it’s helpful.”

~ Dr. Michael Breus

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wisewords

Serena Dyer had a unique child-hood being

raised by spiritually progressive parents, including her best-selling celebrity dad, Wayne Dyer, Ph.D., who would write her notes on personal stationery printed with the motto, “Be realis-tic. Expect miracles!” It’s not a message her peers likely heard at home. Now 29, Serena shares her point of view in Don’t Die with Your Music Still in You: My Experience Growing Up with Spiritual Parents, co-authored with her father. The title reflects her parents’ key lesson for their children: Pursue the life you are born to live. Some missteps along the journey to her true calling included enrolling in law school to maintain her student identity, but her upbringing served as a light guiding her home to herself. She wrote the book after dropping out of law school, a big step toward her dream of inspiring others to live authentically.

What was it like to grow up with Wayne Dyer as your father?Growing up, my seven siblings and I were exposed to a lot of ideas that were different than what my friends heard. We were taught that within each of us is a purpose, a passion that we call dharma, and that dharma is what we are incarnated here to do. We were taught that the most important thing

Growing Up with Wayne DyerSerena Dyer Reflects on Her Spiritual Upbringing

by Lindsay McGinty

you could do in your life was to follow that dharma, and in doing so, you would be serv-ing God. I often joke that my childhood was filled with uncondi-tional love and secu-rity, but also a lot of weirdness! Not many kids learn transcen-dental meditation at the age of 5 and count monks as friends.

Were there any downsides to being raised by spiritual parents?I like to think that while there weren’t any real downsides, there were certain-ly challenges. For example, in a more traditional household, when someone gets the flu, their parents probably tell them that it’s flu season and it’s just going around. In my household, when one of us would get the flu, we were told that we aligned with it and allowed it in. In other words, part of the chal-lenge of having spiritually progressive parents is that they make sure you are aware that you are responsible for everything happening in your life.

What is the greatest lesson you learned?Thus far, it is knowing that we are the creators of our destiny—the masters of our fate. I wholeheartedly believe that we sign up for the experiences we have in this lifetime, as they are part of our soul’s desire to grow and expand. When we make the choice to view life

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as not happening to us, but responding to us, we become more consciously aware of how much our thoughts affect our daily experience. I am so grateful my parents taught me this at a young age because I have learned to choose my thoughts carefully.

What is the greatest gift your parents have given you?It’s not something they did for me; it was how they lived their lives in front of me. My parents did not encourage me to follow my dreams and then sacrifice theirs in order to raise me. My parents followed their dreams and in watching them do so, I felt safe to go after mine, as well. They taught me that there is no honor in sacrificing yourself or your dreams for anyone else, and demonstrat-ed that the only time you have to make your life the way you want it is now. I am grateful to them for living their lives this way, which has allowed me to feel safe living my life this way, as well.

What advice would you give to people that wish they were raised in a more spiritual manner?I tell people that it doesn’t really matter what kind of parents you had, it matters how you feel about yourself. Everything in life starts with the self. If you don’t have love and acceptance and forgive-ness for yourself, you won’t have these things to give to other people either. I was taught that we can’t give what we don’t have. When we learn to love and treasure every part of ourselves, we also have love to give to others.

Contributor Lindsay McGinty lives in Orange County, CA.

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Many of us have grown disen-chanted with expensive, com-mercial beauty products that

include toxic and even cancer-causing ingredients. Fortunately, safe, natural and affordable alternatives—including homemade shampoos, conditioners, moisturizers, bath salts, body scrubs and butters—are stocked at many natural grocers and health food stores. We all want to avoid phthalates, cetyl alcohol, triclosan, sodium laureth sulfate, parabens and many other poi-sonous chemicals commonly found in lotions, creams, scrubs, oils, perfumes and makeup products that may not be listed on labels. “You want to know what’s in your product,” says Janice Cox, of Medford, Oregon, the bestsell-ing author of Natural Beauty at Home and Eco-Beauty. “If you’re making your own, you’re in control.” Cox remarks, “Ingredients are absorbed through the skin, our largest organ. It’s why some medicines like birth control, pain relief and nicotine patches are effectively applied external-ly; it’s also why toxic ingredients placed on our skin can be so harmful.” Her recommended solution is simple: The kitchen cabinet harbors solutions to the dry and dull skin that plagues many this time of year, sham-poo residues that result in drab hair,

and less-than-glowing skin due to a suboptimal holiday diet. “Many products require only one or two ingredients and take minimal time to make,” says Cox. “Plus, they cost only pennies. Who wouldn’t choose that over a $30-an-ounce mys-terious chemical soup?” Honey is a Cox favorite for several reasons, including its antimicrobial ef-fects: a dab on a blemish or insect bite can zap it overnight. “Honey has high potassium content, making it almost impossible for bacteria to survive in,” she explains. It’s also a good source of B vitamins thiamine, niacin, riboflavin and pantothenic acid, plus minerals like iron, zinc and manganese. In this case, what’s absorbed through skin is literally nourishing our body’s entire system. Honey is also a powerful humec-tant, helping to prevent loss of moisture from skin and hair. Cox recommends dropping a tablespoon or two in a warm bath to soothe rough skin with-out stickiness, a conditioning mixture of honey and olive oil to produce silky hair and an apple-honey toner to facili-tate glowing skin. She also recommends an easy shampoo that contains nothing more than natural soap (like Dr. Bronner’s), water and a little vegetable oil for dry hair. “It doesn’t foam up like commer-

Eco-BeautyHomemade Shampoos, Lotions and Perfumes Make Great Gifts

by Kathleen Barnes

cial shampoos, but it gets hair much cleaner,” she advises. Homemade beauty products are a natural outlet for anyone that loves to cook or craft. Make a small batch—ex-periment with an array of essential oils to create a preferred scent to suit individual tastes, and add or subtract the amounts according to skin and hair types. “Take it a step further and make pretty gift packages with glass bottles, jars or tins embellished with ribbons, personal artwork or anything else that taps into your creative juices,” says Cox. “Your friends and family will be espe-cially happy to receive and use them.”

Kathleen Barnes is the author of numerous natural health books and publisher at Take Charge Books. Connect at [email protected].

Simple Natural Beauty IngredientsHere are a few favorite ingredients for home treatments:

n Honey is perfect for conditioning dry, damaged hair and rinses out easily.

n Sour cream makes a great facial mask for softening and cleansing a dull complexion.

n Green tea is packed with antioxi-dants and tones skin with no need to rinse off.

n Oatmeal can be used instead of soap to cleanse all skin types.

n Pineapple juice soothes tired feet and softens rough patches.

n Baking soda works head to toe as a hair rinse, facial scrub and bath soak.

n Olive oil in a nail soak keeps nails clean, flexible and strong.


Muscle-Soothing Bath Salts

Yields 24 ounces

This is the perfect bath to relax and re-fresh the whole body. Add a few drops of essential oils to the mixture for scent.

1 cup kosher or sea salt 1 cup baking soda 1 cup Epsom salt

Mix together all ingredients and pour into a clean, dry container. Pour one cup of the mixture into a warm tub slowly, allowing the salts to dissolve completely. Soak for at least 20 min-utes, but no more than 40 minutes.

Raw Sugar Body Scrub

Yields 10 ounces

Raw sugar is well-suited for freshening skin. Using a body scrub helps rid skin of surface impurities, enabling it to re-tain more moisture and look healthier. It also boosts circulation, which ener-gizes the whole body.

1 cup raw sugar ½ cup light oil, such as almond or sunflower½ tsp vitamin E oil

Mix together all ingredients and pour into a clean container. Massage a table-spoon or two at a time all over the body to gently exfoliate and moisturize skin.

Body Butter

Yields 4 ounces

This is a rich, buttery cream that makes a wonderful all-over body cream. It contains four well-known skin condi-tioning oils.

¼ cup grated cocoa butter 1 Tbsp coconut oil 2 Tbsp light sesame oil 1 Tbsp almond oil 1 Tbsp grated beeswax

Combine all the ingredients in a heat-resistant container. In the microwave or on the stovetop using a double boiler, gently heat until the mixture just begins to melt. Remove from heat and stir well until the wax and cocoa butter are melted and all ingredients are mixed together. Pour into a clean container and allow it to cool completely. Spread a small amount of the body butter on the skin.

Basic Shampoo

Yields 8 ounces

If hair is oily, the optional vegetable oil may be omitted, but if hair is dry or damaged, include it. This is a great shampoo for all hair types because it’s gentle on hair and won’t strip away the natural oils.

½ cup water ½ cup mild natural liquid soap (like Dr. Bronner’s or any Castile soap)½ tsp light vegetable oil (optional)

Gently stir all the ingredients together, being careful not to beat the mixture or it will create foam. Pour the shampoo into a clean plastic container. Shampoo as normal, and then rinse well with cool water.

Eau de Cologne

Yields 4 ounces

Eau de Cologne was originally made by steeping flowers in a jar with alcohol and a small amount of oil. The scented oil was poured off and the alcohol was mixed with water.

¼ cup vodka or witch hazel ¼ cup water 2-3 drops of a favorite essential oil or a mixture of oils (lavender, sandalwood, bergamot, rose, frangipani, ylang-ylang or jasmine)

Mix all ingredients together. Pour into a clean spray bottle or splash bottle. Spray or splash the scented cologne onto skin or hair.

Solid Perfume

Yields 1 ounce

Solid perfume and scents have always been popular because they are long-lasting, easy to carry and discreet—just rub them on—no need to waste them by spraying the air.

1 Tbsp grated beeswax1 Tbsp almond oil 8 drops essential oil or mixture of oils (peach, orange, sandalwood, vanilla or lavender)

In a heat-resistant container or small saucepan, gently heat the beeswax and oil until it melts. Stir in the scented oil, pour into a clean, small container and allow the mixture to cool completely. Rub a finger across the solid perfume and apply the scent to pulse points or anywhere else.

Recipes courtesy of Janice Cox, author of Natural Beauty at Home, Natural Beauty for All Seasons, Natural Beauty from the Garden and Eco Beauty.

*for a limited time


According to a poll by the Center for a New American Dream in 2005, three out of four Americans wish the holidays were less materialistic. Traditionally rooted in

family, faith and joy, the season can be marred by commercial-ization. Instead, inspire the whole family to take a “buy less, get more” approach so that everyone can experience the essence of what many consider the most wonderful time of the year.

Raise AwarenessThe Campaign for a Commercial-Free Childhood (CCFC) reports that U.S. companies now spend about $17 billion an-nually marketing to children, up from $100 million in 1983. Many kids are formulating wish lists year-round, due to the continual bombardment of alluring commercials. CCFC As-sociate Director Josh Golin attests that the holiday season is a perfect time to start discussing the power of advertising and the techniques used. Teens are especially sensitive to the no-tion of being manipulated by adults. For children under 8 that can’t yet comprehend the persuasive intent of commercials, limit screen time with all devices. Golin advises that the scope of commercialism has changed radically. “It’s no longer just television commercials, but also Internet, cell phones and video games. Plus, chil-dren’s media characters are placed on every type of product imaginable. Think about limiting commercialism in all forms; you can’t just turn off the TV.”

Manage ExpectationsStart before the holidays. “Talk to kids about how you’ll celebrate the holidays in your own home, noting that it might be unique. Focus on aspects that aren’t gift-related,” suggests Golin. Plan food-focused traditions such as baking together and special group meals. Generate excitement around

BRING BACK THE MAGIC

Give Kids the True Gifts of the Season

by Meredith Montgomery

healthykids

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spiritual aspects of the season or visits from out-of-town family members. When shopping together for gifts, make a plan and stick with it, letting everyone know its purpose beforehand. Resist impulsive purchases trumpeted by store promotions.

Connect with KidsNew American Dream’s Simplify the Holidays guide at Tinyurl.com/SimplifyTheHolidays encourages families to reconnect by participating in meaningful activities such as neighborhood caroling, building a gingerbread house, preparing gift boxes for the homeless, taking a nature hike or making a feeder for backyard birds. Explore volunteer projects as a family, letting the chil-dren’s interests lead. If kids are attracted to water, pick up litter along a shoreline. In the spirit of the season, donate gently used clothing, books and toys to a shelter. For animal lovers, contribute time or materials to a local animal rescue or rehabilitation center. Attend community events such as musical perfor-mances, plays and art exhibits. Seek out inexpensive or free local activities. Kids are often enthralled by a simple tour of neighborhood Christmas lights.

Gift BuyingMake gift purchases consistent with the family’s values. Golin suggests resisting the temptation to buy the season’s “hot” products. “Resist buying what’s advertised the most. We have power as parents and as part of a larger culture to believe there’s no such thing as a must-have toy or holiday gift.” Instead, search for timeless, high-quality items that are eco-friendly and fair trade. Try wooden toys for babies and toddlers or a bamboo skateboard for teens. Ads can make a toy look appealing because it’s brand-new and ready-to-use, but homemade gifts can be a more meaningful alternative. New American Dream suggests constructing a rope swing or wooden sandbox for little ones. Given a comfortable timeframe, children can gift grownups homemade green cleaning products or re-potted herb and houseplant clippings. All ages can give away the last book they read and kick off a year-round book exchange. Forego more tangible items by gifting experiences like a zoo mem-bership, bowling gift cards or movie tickets, or make a chari-table donation to a cause that the recipient supports. Let friends and family make shopping easier by inviting them to create such a gift registry at SoKindRegistry.com.

UnplugAlways plan for quiet time. It reduces exposure to holiday marketing, creates opportunities for family bonding and fosters independent children. Golin observes, “We can all be better about trusting our kids to entertain themselves. When reducing screen time, we don’t necessarily need to suggest activities to kids. Give them the space to be bored for a min-ute and be amazed at what they come up with on their own.”

Meredith Montgomery publishes Natural Awakenings of Mobile/Baldwin, AL (HealthyLivingHealthyPlanet.com).


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Wise food choices that optimize digestion and pro-mote natural, ongoing detoxification can help us attain red-carpet shape, professes nutritionist and

beauty expert Kimberly Snyder, New York Times bestselling author of The Beauty Detox Foods. She aims for optimum health as the basis for achieving a desirable outward glow. Snyder says she once struggled with several beauty issues. In seeking wellness on the way to becoming a nutri-tionist, she found that her daily energy level improved after she started making shifts in her diet. She then lost weight, her hair got healthier and her formerly troubled facial skin became clear and smooth. Blogging about her gradual transformation and lifestyle philosophies attracted media attention and a celebrity clien-tele by word of mouth. “I never looked for clients; they found me,” she says. Today, Snyder counts entertainers Fergie and her actor-husband Josh Duhamel, Kerry Washington, Chan-ning Tatum and Drew Barrymore among the many celebrities she has helped get into better camera-ready shape. Early into her personal transformation, Snyder realized that digestion holds the key. “I never linked my constipation issues with my acne,” she says. “It’s a tremendous amount of work to digest food. It’s no wonder that eating a fast-food sandwich

with gluten bread, animal protein and cheese with casein pro-duces a mid-afternoon slump. They are hard to digest together and all at once, taxing body energy,” she explains. “Then, when you feel the inevitable drop in energy, you might turn to caf-feine or sugary soda, but that only brings on another slump.”

Good AdviceSnyder, who is now a vegan, suggests simplifying meals and starting them with whole, raw, plant-based foods like salads. She advises her clients to start the day with lemon juice in warm water. If they don’t feel like breakfast, she advises, “Don’t force yourself. Listen to your body, it knows best.” When hunger hits, Snyder blends a Glowing Green Smoothie—what she calls, “the star of the whole Beauty Detox program,” in her book. A batch of three to four servings requires seven cups of chopped spinach; six cups of chopped romaine lettuce; one-and-a-half cups of chopped celery; one banana; an apple and a pear, both peeled, cored and chopped; two tablespoons of fresh lemon juice and two cups of filtered water. She claims that drinking this smoothie can make a difference in just three days. She also lists 50 plant-based foods for specific body benefits because they are naturally alkaline-forming during digestion and assimilate more effectively than acid-forming animal protein, dairy, caffeine, alcohol and sugar. By improv-ing digestion, we end up feeling more energetic.

Timely EatingCarefully timed consumption is another key in Snyder’s beauty regimen. She recommends starting the day with a light smoothie, eating foods based on whole plants throughout the day, and then eating a raw salad and a vegetarian meal or some animal protein as an earlier dinner. Eating fruit by itself on an empty stomach helps it digest better than when com-bined with other foods that take longer to process. On hun-grier days, Snyder suggests turning to whole grains such as oats or quinoa, which are high in fiber and lower in fat, or fibrous chia seeds. When energy is low, she advocates supplementing with bee pollen or a protein smoothie. She stresses, “Progress, not perfection,” as her mantra, advising that it’s better to take small steps and keep moving forward rather than try to change everything all at once. She believes that experiencing higher energy and beauty benefits provides effective incen-tives to continue instead of trying to stick to a strict, numbers-based plan that doesn’t take into account energy or digestion.

Ongoing Cleansing“The metaphor I use for healthy digestion is a waterfall versus a stagnant pond,” says Snyder. “You want your system to be moving, dynamic.” To keep digestive “sludge” out of our body’s systems, Snyder recommends a proven detox approach of drinking liquid only between meals to help foods digest easier. She particularly recommends her own Probiotic & En-zyme Salad, made with four cups of shredded cabbage; one inch of fresh ginger, cut into strips; one teaspoon of caraway seeds; and cold, filtered water, all left to naturally ferment in a jar at room temperature for about five days—or refrigerated

Beauty FoodsKimberly Snyder Shows How to

Eat for Radiant Skin, Eyes and Hair

by Judith Fertig


raw sauerkraut from a health food store—to help flush out toxins. She also emphasizes supplementing with probiotics, such as her unique formula made from soil-based organisms. Infrared sauna treatments can also help leach heavy metals out of body fat and decrease cellulite. “These techniques have been around for a long time be-cause they work,” says Snyder. “As I always say, outer beauty is a reflection of inner health.”

Connect at KimberlySnyder.com.

Judith Fertig blogs at AlfrescoFoodAndLifestyle.blogspot.com from Overland Park, KS.

For Beautiful SkinYouthfulRed bell peppersCoconut (fresh, milk, oil)AvocadosSpinach

RadiantWatercressFigsSweet potatoesCucumbersAcai

SoftPineappleAlmondsWalnutsFlaxseed

Unlined, wrinkle-freePearsCabbageTurmeric

Clear, blemish-freeFermented vegetables (e.g., sauerkraut)

ArugulaOnionsRaw apple- cider vinegarGarlicLemon

For Beautiful HairPumpkin seedsDulse (a type of seaweed)CarrotsRadishesNutritional yeast

For Beautiful EyesBright eyesPapayaBeetsBlueberriesApples

Eliminating dark circles and puffinessCeleryCollard greensAsparagusBananas

For a Beautiful BodyFluid body movementBroccoliBrussels sproutsSesame seedsRomaine lettuce

Cellulite-freeFresh cilantro and parsleyBuckwheat and oat groats (whole oats)

Toned bodyKaleHemp seedsQuinoaMilletChia seeds

For an Inner GlowBee pollenSunflower seedsSproutsSpirulina (dried blue-green algae) or chlorella (high chloro- phyll algae)

Top 50 Beauty Detox Foodsby Kimberly Snyder

These foods work to improve specific body areas while promoting whole-body wellness. Such plant-based foods also improve digestion and raise energy levels.

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What’s on the family pet’s wish list this year? Family mem-bers can have fun creating

interactive toys and games that are easy on the holiday budget. According to a recent American Pet Association survey, three out of four owners buy gifts for their pets dur-ing the holiday season to the collec-tive tune of $5 billion. Dogs and cats receive new sweaters and boots, collars and leashes, toys and treats. Yet, what they really crave is attention. “Too often, pets are left alone for eight hours a day, leading to anxiety, frustration and unwanted behaviors. It’s important that they’re mentally chal-lenged, learn new commands and have fun,” says Dr. Mary Gardner, co-found-er of Lap of Love Veterinary Hospice, in Los Angeles. “Cognitive decline and muscle wasting, common in older pets, can both be thwarted with games person-alized for age and ability.”

Special Dog TreatsLook for sturdy wooden puzzles that hide a treat behind doors that pull or slide open. Advanced puzzles involve a multi-step solution. Following

PLAYFUL PET GIFTSAnimals Love Interactive Toys and Games

by Sandra Murphy

naturalpet

dog treat cookbooks will keep dedi-cated bakers in a canine’s good graces throughout the year. Write an activity—a walk, trip to the dog park, game of fetch or a doggie/human dance party—on a few index cards. “Teach the dog to choose by rubbing one card with a sodium-free bouillon cube,” suggests Eileen Proctor, a pet lifestyle expert in Denver. “As soon as the dog sniffs the card, reward with praise and the des-ignated gift. Once the game is learned, there is no need to keep scenting the cards.” Turn up a corner of all the cards for easy pickup.

Purrfect for CatsCats may like to play it cool, but

bring out a laser pointer and they act like kittens again. To mimic hunting instincts, play hide-and-seek with kitty’s food; put holes in

a closed box with special bits of dry food inside, then let her

paw it out or roll the box. Place a too-large-

to-swallow jingle bell inside an empty toilet paper roll and tape the ends shut for a charm-ing-sounding toy. An

orphaned sock filled

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with crinkly cellophane and sewn shut makes an intriguing toy to drag around. Improvise a fishing pole from a colorful dowel rod and heavy twine with a pet- and planet-friendly item tied on the end for a pet to chase. Cats love to squeeze themselves into small spaces or relax in larger ones, so pass along gift boxes.

Pretty-Bird Specials In the wild, birds spend most of their time foraging for food. Mimic a wilderness search by hiding food beneath an un-used, unbleached coffee filter or a large lettuce leaf. Cut food in pieces big enough to hold in a claw to help hone balance. Hide seeds in a made-for-birds piñata, available at pet supply stores. Puzzle boxes range from reach-in-for-food versions to slide-a-door or pull-a-knob difficulty levels.

Fun for FishBetta (Siamese fighting) fish love to rest near the surface, so provide a leafy hammock, available where supplies are sold. Finned friends get exercise as they chase a laser pointer’s red dot through

Pet PrecautionsAs with kids, don’t shower all the surprises on a pet at once. The choices will be overwhelming. In-stead, rotate them while keeping one favorite on hand.

4 Check for loose knobs or small parts on toys and around the house; any-thing that can break off from a strong bite. Favor smooth, rounded edges.

4 Puzzles and other toys are for supervised play only.

4 Never point a laser light at a pet’s eyes—it can severely damage their vision.

4 Poinsettias can be poisonous to pets—keep them out of reach or out of the house.

4 Because a dog or cat’s tongue is rough, if they chew on tinsel, rib-bon, yarn or other textured wrap-pings or decorations, it’s likely to get swallowed, which can lead to a medical emergency.

the water. A new plant or ping-pong ball floating on the surface provides added entertainment. Moss balls are a good place to hide food and also help keep the water clean. A ceramic log lets fish hide inside.

Climbing CrabsHermit crabs are social animals, both curious and amusing. The gift of a new shell or two during

molting season is appreci-ated. Flat-topped rocks with textured sides, large enough to

not tip over, provide a differ-ent view. Fibers like those used for macramé, hung from the lid of the tank almost to the floor

mimic rope climbing. Upside-down terra cotta flower pots, in different sizes and covered with netting, provide more surfaces and heights to explore. “Time spent together is a gift for both the giver and the recipient,” says Proctor. “It’s more thoughtful than anything you can find in a store. You always get back more than you give.”

Sandra Murphy is a freelance writer in St. Louis, MO. Connect at StLouis [email protected].


Middlesworth, Pine and Ba-dyna are among thousands adopting a Gratitude Chal-

lenge to help develop their gratitude reflex and cultivate a more positive outlook on life. Gratitude can take many forms, but typically participants pledge to reflect upon and express it daily with the help of email prompts from a sponsoring organization. A gratitude practice can help grow ap-preciation for the strangers that better our lives. It can also deepen our

gratefulness for the significant others we sometimes take for granted. Approaching a milestone birthday, retired businessman Walter Green set out on a year-long journey to visit 44 people that he credited with changing his life to initiate conversations about their influence, which he recounts in the book This is the Moment! While the relationships were already solid, according to Green, “In many cases, it was the most significant conversation we ever had.”

inspiration

Practice Gratitudeand Change Your Life

by April Thompson

Grateful Kickstarts

Kindspring.org’s first online Grati-tude Challenge brought together 11,000 people from 118 countries. The site now has an online portal, including a startup kit designed to help community organizations spon-sor their own challenges. Gratitude can be good for busi-ness, too. Four Canadian branches of the bank TD turned its ATMs into “au-tomatic thank-you” machines that pro-vided high-value personalized gifts to its longest-standing customers to thank them for their loyalty. Any business can be creative in showing appreciation in meaningful ways to its customers. As with any new skill or habit, gratitude needs to be exercised until it becomes second nature. Simply writ-ing a page a day in a gratitude journal or saying a morning thank-you prayer can help maintain the momentum.

“I have started a gratitude journal that I write in every day. When you run out of the ‘obvious’ blessings, it makes you dig deep and see all the small things. I commit to do my very best to never take anything or anybody, good or bad, for granted.”

~ Lisa Henderson Middlesworth

“A town can be such a blessing. Neighbors always pull together when there’s a tragedy or natural disaster. The boundaries diminish and yards become one... we eat in each other’s kitchens, supervise each other’s children, share vehicles and generally watch out for each other. I believe it is God’s way of reminding us that we’re one family and each of us provides the strength and foundation for the other.”

~ Colleen Epple Pine

“My losses have given me an inner compass by which I live my life. While I would not wish the tragedies I have experienced on anyone, I am eternally grateful for the blessings. I do not waste time, and I know how to love without fear.”

~ Joanie Weber Badyna

Gratitude is a small act with a big payoff, Green observes. “The person receiving gratitude appreciates know-ing they made a difference, but the giver is the greatest recipient. It feels good to express gratitude, plus you are freed from future regrets that you didn’t express it when you had the chance.” Patricia Brugioni, a Christian Sci-ence nurse from Chicago, has been sharing three things she’s grateful for on social media on a daily basis since taking a five-day online challenge ear-lier this year. “I am a grateful person by nature, but now I am claiming the good that is coming to me and learn-ing to cherish things without feeling like I have to earn them,” she says.

Connect with freelance writer April Thompson at AprilWrites.com.

“Feeling gratitude and not expressing it is like wrapping a present and

not giving it.”

~ William Arthur Ward


fitbody

Unsightly cellulite, which is comprised of fat deposits just beneath the skin, appears as

lumps or dimples, usually near the buttocks and upper thighs, and is most common in women. Building muscle can make cellulite harder to notice and help burn more calories. While cellulite deposits might not be eliminated, burning body fat will make them shrink and be less visible. Here are five top exercises to blast stubborn cellulite.

Cardiovascular ExerciseAs long as we’re expending more calories than we’re taking in, we will begin burning the body’s fat deposits. As cardio workouts burn calories, they can reduce overall body fat, which also makes cellulite harder to see. Any exer-cise such as walking, running, hiking or cycling can help in the overall battle to burn calories and blast cellulite.

Stair ClimbingStair climbing burns at least 10 calo-ries a minute, according to the non-profit National Wellness Institute, that promotes healthy lifestyles worldwide. Plus, stair climbing has the added ben-efit of working all the muscle areas that tend to get hit with the greatest amounts of cellulite.

Leg LiftsJanet Wallace, Ph.D., professor of ki-nesiology at Indiana University-Bloom-ington, advises that leg lifts are the best exercise for toning the outer thighs.

Lie on the floor on your side, plac-ing one elbow on the ground and prop your head up with that same hand. Place the other hand on the floor be-side your waist. With legs straight and toes pointed, lift the top leg up as far as it will go, then slowly lower it back down. Do 10 to 15 reps, and then turn over and work the other leg.

Back KicksAn MSNBC health segment recommend-ed this fat-busting move to target all the areas that are most susceptible to cellu-lite. While kneeling on hands and knees, lift a leg up behind you until it’s pointed upward at a 45-degree angle. Slowly bring the leg back down and repeat the movement with the other leg. Start with 15 reps and work up from there.

SquatsStand comfortably with feet about a foot apart. Slowly bend the knees to lower your body until both thighs are parallel to the floor. Then gradually stand back up, squeezing gluteal and back-of-the-thigh muscles as you rise. If performed consistently, this exer-cise will increase muscle strength in the thighs and buttocks, which also helps burn fat, according to the Mayo Clinic. Less fat equals less noticeable cellulite. As with the other exercises, start with 15 repetitions per session and work up to more.

E.C. LaMeaux posts a body of work at Gaiam Life (Life.Gaiam.com), from which this was adapted.

Cellulite ShrinkersFive Simple Exercises to Smooth Thighs

by E.C. LaMeaux

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AWAKENING AMERICA

Natural AwakeningsCelebrates 20 Years of Conscious Living

Read What People Are Saying About Natural AwakeningsREADER TESTIMONIALSNatural Awakenings provides helpful infor-mation on natural health and environmental issues with a consistently positive perspective and tone, which is not always easy considering how serious and intimidating some of these topics are. It’s a rarity.

~ Sayer Ji, founder, GreenMedInfo.com

I have changed so much over the last year finally realizing that life is so much bigger than me. I love this Earth and all the wonders that are a part of it, and your magazine contributes to my appreciation.

~ Theresa Sutton, Connecticut

Publications like Natural Awakenings reach many people and I’m so glad to be able to share a voice beyond the propaganda.

~ Melinda Hemmelgarn, RD, Food Sleuth

I picked up a copy of the new magazine today at Earth Fare and was so impressed—it’s filled with businesses and services right in my neck of the woods that I had no idea existed. I’m thrilled to have such a great resource.

~ Katy Koontz, Tennessee

It is unusual to see your level of writing and consciousness in a free publication. Thanks for a great work.

~ Kaih Khriste’ King, Arizona

I wanted to let you know how much I enjoyed your anti-aging article in Natural Awakenings magazine. Since this is a topic of great interest to me and something I’ve been following for a long time; it’s not often I run across fresh, new ideas and leading edge information. Great stuff.

~ Jim Donovan, author

NA PUBLISHER TESTIMONIALS The response to our new magazine has been amazing! We are grateful for the opportunity.

~ Kerry Griffith & Sean Peterson, Ohio

It is difficult for me to even comprehend the enormous collaboration, deliberation and master-minding that has gone into creating what this publication has become.

~ Jacqueline Mast, Pennsylvania

I am impressed by the range of support provided to franchisees; it seems all the bases are more than covered to provide an owner the ability to be successful. Together with my experience, drive and desire to make a differ-ence, it feels like a good fit.

~ Holly Baker, Arizona

Articles and topics like “Rethinking Cancer” push the envelope of what natural health has to offer to humanity. Readers intuitively know that we are on their side and appreciate having the facts and the freewill to make the decisions that are best for them. Competitors will come and go but if we continue to stay on the cutting edge of personal health, no one can stop us.

~ Reid Boyer, Pennsylvania

The editorial team is wonderful. It sets us apart from all our competitors.

~ Elaine Russo, California

ADVERTISER TESTIMONIALS Natural Awakenings magazine is the only advertising I use for my practice other than word of mouth referrals and it has brought us new patients consistently especially now that we advertise monthly. The quality of the leads is great and we really enjoy helping the holistic-minded patient. The publisher is great to work with and truly wants to see the busi-ness succeed. We plan on always advertising with Natural Awakenings and expanding our presence in the magazine.

~ Cate Vieregger, DDS, Colorado

This magazine changes lives. The health of many of our clients has improved as a direct result of reading about us in Natural Awaken-ings. Our deepest appreciation goes out to the NA staff for their level of integrity and their commitment to all-encompassing healing.

~ Jodie Mollohan, IntroCell, Pensacola, Florida

After I placed my ad in Natural Awakenings, it was seen by a local TV station and I became a guest on its News at 9 show. This is the only magazine I advertise in, and people tell me “I see you everywhere,” thanks to the number of places I can appear within this magazine.

~ Diana Sturm, Legacy Financial Planning, Mobile, Alabama

In all the newspapers, magazines and other areas of print advertising that I have done, the Natural Awakenings magazine has not only given me the greatest response, but has also been a source guide for those who are looking for my services.~ Lori Bilbrey, Moon Haven Studio, Ringgold, Georgia


It’s a plant-based gourmet restaurant, state-of-the-art alter-

native health confer-ence, healing retreat, Caribbean vacation and love boat. This combination was impossible to find until visionary health food guru Sandy Pukel originated the Holistic Holiday at Sea concept 12 years ago. He began by operating health food stores, under-took the production of miso and seitan and organized seminars and festivals, working with many health and nutrition leaders. “So my partner John Belleme and I figured, why not put it all together and create a floating vacation for mind, body and spirit?” says Pukel. He explains, “There are parties every night, singles events and open seating in the dining room, so you get to meet new people at almost every meal.” It’s easy to connect with like-minded folks on custom shore excur-sions, at yoga and fitness classes and attending exciting, informative and inspirational talks by a dream team of vegan and alternative health experts. “Romances that lead to weddings are a common occurrence,” Pukel says, grin-ning. “Honeymoons are planned during our voyages.”

One of the most moving events is the recovery panel, where passengers share dramatic stories about how switching to a plant-based or macro-

biotic diet literally saved their lives. Janet Vitt, a nurse and mother afflicted with metastatic cancer, weighed 72 pounds and was told that she had six weeks to live. She had run out of conventional options when she began a plant-based diet. Twelve years later, she married at sea on one of the first vegan cruises. Another memorable panelist, Betty Hoehn, was diagnosed with lymphatic leukemia and then lymphoma. She was so disabled that she considered canceling the cruise, but changed her mind, and completely changed her lifestyle buoyed by what she learned. Her stunned oncologist reported a few months later that she was cancer-free. Many such testimonials can be heard onboard about what happens when people take responsibility for their health and commit to a cleansing, bal-ancing, healing, plant-based diet. “People love the healthy food from the cruise kitchen run by in-ternationally renowned vegan Chef Mark Hanna,” observes Pukel. He and

Hanna co-authored Green and Grains on the Deep Blue Sea Cookbook. Cruises also include plant-based cooking classes by prominent teach-ers, including Chef AJ (Abbie Jaye), who signs her emails “love and kale,” and has been vegan since 1977. “I was pre-vet when I was asked to cut the heads off of salamanders,” she says. “I always say I became vegetarian rather than veterinarian.” The down-to-earth chef remarks, “You can make simple, uncomplicated plant-based cuisine or stretch and make it as gourmet or fancy as you like.” She con-siders cooking fun and wants passengers to feel the same way. Many of them return home with recipes, inspired and eager to experiment in their own kitchens. Passengers also receive helpful, informative materials and take copious notes from talks given by medical and nutritional luminaries like Dr. T. Colin Campbell, Dr. Caldwell Esselstyn, Dr. Neal Barnard, Dr. Michael Greger and Colleen Patrick-Goudreau. Classes cover preventive care, holistic approaches to life and health, meditation, integrative relaxation, plant-based and whole food diets, alternative treatments and other solutions to problems that plague many people and erode their quality of life. Campbell, who will be featured in the 2015 lineup, is the author of 300-plus research articles and the bestselling book, The China Study: Startling Impli-cations for Diet, Weight Loss and Long-Term Health. He counsels everyone, “Eat vegetables, fruits, legumes, whole grains and tubers, with little or no added fat, refined carbohydrates (sugar, white flour) or salt. The closer one gets to that kind of dietary lifestyle, the better.” National Geographic Traveler has chosen Holistic Holiday at Sea as “one of the l00 best worldwide vacations to enrich your life.” It’s hard to find a reason not to sail on a voyage to well-being. For more information on the Holistic Holiday at Sea Vegan Cruise, from Mar. 14 to 21, visit HolisticHolidayAtSea.com or call 1-800-496-0989.

Judith Fein is an award-winning interna-tional travel journalist and the author of Life is a Trip: The Transformative Magic of Travel, plus The Spoon from Minkowitz, about honoring ancestors.

Healthy Holiday at SeaSet Sail on the Caribbean’s

Only Holistic Love Boat by Judith Fein

travelspotlight


healthbriefsglobalbriefsecotipsgreenlivinghealingwayshealthykids

consciouseatingwisewordsfitbodyinspirationnaturalpet

departments themes

JANUARY whole systems health plus: energy boosters

FEBRUARY enlightened relationships plus: healing grief

MARCH animal rights plus: new healthy cuisine

APRIL nature’s wisdom plus: healthy home

MAY breast health plus: natural birth

JUNE healing addiction plus: balanced man

JULY food democracy plus: inspired living

AUGUST parenting with presence plus: creativity

SEPTEMBER agelessness plus: yoga benefits

OCTOBER working together plus: natural antidepressants NOVEMBER true wealth plus: beauty

DECEMBER prayer & meditation plus: holiday themes

2015


SATURDAY, NOVEMBER 1Reiki Level II Certification – 10am-6pm. To deepen the effect and experience of Reiki, students learn the use of three symbols and how to access Reiki for distance healing. Pre-requisite: Reiki Level I training and certification. Pam Jones RN. Class awards 7 nursing contact hours. Cost: $160. RWJ Health & Wellness Center, 3100 Quakerbridge Rd, Hamilton. Register: 609-584-5900.

Run for One – 10am start. Free. Hosted by Big Brothers Big Sisters of Mercer County. Lace up your running shoes and join in the Run for One 5K run/walk at the ETS Campus to support one-on-one mentoring programs in order to aid children in chal-lenging situations. A 1-mile Fun Run will also take place, so make sure to bring your kids to join in the event. ETS Corporate Headquarters, 660 Rosedale Rd, Princeton. 609-656-1000.

Under Rocks and Logs – 1-2:30pm. Get out the day after Halloween and search for real creepy crawlies. On this family hike explore life under logs and rocks from the tiny to the furry. Denizens we meet could include the familiar sow bugs and millipedes as well as click beetles and meadow voles readying for winter. Families (children 5yo+), registration required. Cost: $5/person. Stony Brook-Millstone Watershed Association, 31 Titus Mill Rd, Penning-ton. 609-737-7592.

Garden Walks, What’s in Bloom – 2-3pm. Join a volunteer docent on a one hour walk or tour of the Gardens, focusing upon what is of interest at that particular time of the year. Brunswick Gardens, 130 Log Cabin Rd, New Brunswick. 732-932-8451.

SUNDAY, NOVEMBER 2The Power of Affirmative Prayer – 10:15am. Why praying the declarative way can make all the differ-ence. Attend a transformation service followed by re-freshments and conversation with Center for Spiritual Living Princeton. Service held at Princeton Masonic Lodge, 345 River Rd, Princeton. 609-924-8422.

TUESDAY, NOVEMBER 4Skeletons Preschool Class – 10-11:30am. Did you know that a turtle’s shell is actually part of its skeleton? Cost: $5/person 5yo+. Stony Brook-Millstone Watershed Association, 31 Titus Mill Rd, Pennington. 609-737-7592.

WEDNESDAY, NOVEMBER 5Take a Walk on the Wild Side – 8:30-9:30am. Start your autumn day off right with a walk on the Water-shed Reserve trails with Teacher-Naturalist Allison Jackson. Walks will happen rain or shine so dress appropriately for seasonal temperatures and possible muddy conditions. Walks will continue bi-weekly throughout the season – join one or all. Binoculars and nature journal are encouraged. Cost: $free/$5, member/non-member. Stony Brook-Millstone Wa-tershed Association, 31 Titus Mill Rd, Pennington. 609-737-7592.

Skeletons Preschool Class – 1-2:30pm. Did you know that a turtle’s shell is actually part of its skel-

calendarofevents FRIDAY, NOVEMBER 7Autumn Adventure Mini-Camp – 9:30am-4pm. See November 6 listing. Pennington.

SATURDAY, NOVEMBER 8Cider Making – 10am-4pm. Visitors of all ages will be invited to use the Farm’s old fashioned presses, peeler-corers, and “stomper-strainers” to help the farmers’ process apples. Apple pie and other apple treats available. Cost: $3/craft. Howell Living Farm, 17 Valley Rd, Lambertville. 609-737-3299.

SUNDAY, NOVEMBER 9What is Meditation and Why Should I Do it? – 10:15am. Attend a transformation service followed by refreshments and conversation with Center for Spiritual Living Princeton. Service held at Princ-eton Masonic Lodge, 345 River Rd, Princeton. 609-924-8422.

Learn How to Make Cheese – 12-2pm. Double-header cheese making class. Ricotta and mozzarella. Cost $65, payment made at reservation. Cherry Grove Farm, 3200 Lawrenceville Rd, Lawrenceville. To register or for information call 609-219-0053.

MONDAY, NOVEMBER 10Get Balanced, Don’t Fall – 1-2:30pm. Free. Attend this informative four-part class to learn how to im-prove your balance and what you can do to prevent falls. Each class includes 30 minutes of exercise. Wear sturdy shoes and comfortable clothes. Classes will be taught by trained facilitators. Hamilton Area YMCA John K. Rafferty Branch, 1315 Whitehorse-Mercerville Rd, Hamilton. 609-581-9622.

TUESDAY, NOVEMBER 11Owls Preschool Class – 10-11:30am. Owls are one of the most intriguing predators of the night. Discover what makes these nocturnal creatures such silent and efficient hunters. Cost: $10/$15, member/non-member. Stony Brook-Millstone Wa-tershed Association, 31 Titus Mill Rd, Pennington. 609-737-7592.Introduction to Digital Photography – 6:30-8pm. Free. Alan Kesselhaut, founder of Princeton Photo Workshop, will teach basic techniques to digital camera owners. You will learn Camera Set-tings, including the relationship between Aperture, Shutter Speed and ISO and more. RWJ Fitness & Wellness Center, 3100 Quakerbridge Rd, Hamilton. 609-584-5900.

WEDNESDAY, NOVEMBER 12Tiny Tot Walk – 10-11am. Join Naturalist Pam Ne-witt for an outdoor exploration of the natural world. All children must be walking and accompanied by an adult. Come dressed for fickle fall weather – we always go outside so jacket, hat and gloves might be necessary. Cost: $7/$10 member/non-member. Stony Brook-Millstone Watershed Association, 31 Titus Mill Rd, Pennington. 609-737-7592.

Get Balanced, Don’t Fall – 1-2:30pm. Free. See November 10 listing. Hamilton.

Owls Preschool Class – 1-2:30pm. See November 11 listing. Pennington.

THURSDAY, NOVEMBER 13Children’s Story time in Garden – 11am-12pm. See November 6 listing. Pennington.

eton? Cost: $5/person 5yo+. Stony Brook-Millstone Watershed Association, 31 Titus Mill Rd, Penning-ton. 609-737-7592.

Guided Aromatic Meditation – 7-8pm. Mindful walking meditation dedicate your attention to the sensation of walking. Aromatic-plant essences will be used to help with the breath and overall experience. Cost: $10. RWJ Health & Wellness Center, 3100 Quakerbridge Rd, Hamilton. Register: 609-584-5900.

THURSDAY, NOVEMBER 6Community Acupuncture Sessions – Call for appointment times. Treatment designed for stress management and routine aches. Aware Acupuncture, 114 Straube Center Blvd, Ste K 6-7, Pennington. 609-737-0970.

Autumn Adventure Mini-Camp – 9:30am-4pm. Outdoor autumn activities will focus on the turning of the seasons and may include trail explorations, shelter building, or a pond exploration. Enjoy campfire each afternoon with a marshmallow roast. Cost: $60/$75 for children grades 1-5, member/non-member. Stony Brook-Millstone Watershed Association, 31 Titus Mill Rd, Pennington. 609-737-7592.

Children’s Story time in Garden – 11am-12pm. Ali Morgan, wife of farm manager Scott Morgan, will foster your child’s imagination through her special children’s story readings. RSVP requested. Blue Moon Acres Farm Market, 11 Willow Creek Dr, Pennington. 609-737-8333.

Orchid Repotting Demonstration – 7-8pm. The pros and cons of various potting media and con-tainers will be discussed. A Master Gardener will demonstrate proper repotting techniques, including how to divide orchids. Cost: $3 suggested donation. Rutgers Cooperative Extension, 930 Spruce Str, Lawrence. Register 609- 989-6830.

What is Orthobiologics? – 6-8pm. Free. Join Rikin Patel, DO, for a review of innovative biological and natural treatment options for chronic sports injuries and osteoarthritis. Learn more about platelet-rich plasma injections (PRP), prolotherapy and nutraceu-ticals. RWJ Health & Wellness Center, 3100 Quak-erbridge Rd, Hamilton. Register 609-584-5900.

NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email [email protected].


Retired? What’s Next? – 2pm. Free. This sup-portive group will discuss the joys, concerns and challenges of having extra time and making deci-sions about how to use it to create fulfillment. Led by Shirley Roberts, Helen Burton and Carol King. Robert Wood Johnson Health & Wellness Center, 3100 Quakerbridge Rd, Hamilton. 609-584-5900 to register.

Cooking with Fred – 6pm. Fred Seitz, owner of Fred’s Kitchen located at the RWJ Hamilton Fitness & Wellness Center, is cooking up a butternut squash soup and a healthy hearty stew for your mid-week dinner to ward off those chilly autumn evenings. Cost: $12. RWJ Fitness and Wellness Center, 3100 Quakerbridge Rd, Hamilton. 609-584-5900.

Preserving! with Kim Rizk of Jammin’ Crepes – 6:30pm. A Cornell Extension Master Preserver, as well as restaurant owner, Kim will lead you through a variety of preserving techniques & how to safely water-bath the jars for shelf stabiliza-tion. Cherry Grove Farm, 3200 Lawrenceville Rd, Lawrenceville. To register or for information call 609-219-0053.

SATURDAY, NOVEMBER 15Reiki Level 1 Certification – 10am-6pm. Receive certification upon successful completion of this class taught by Pam Jones, RN. Class awards 7 nursing contact hours. Cost: $160. RWJ Fitness and Wellness Center, 3100 Quakerbridge Rd, Hamilton. 609-584-5900.

Introduction to Mediumship – 10:30am-6:30pm. Cindy O’Connor, Shamanic Practitioner will offer a one-day workshop on the practice of conscious Mediumship. No experience necessary. Cost: $110. Energy for Healing, 4446 Rte 27, Kingston. Call Cindy to register at 609-273-4399.

Bacon, Sausage & Scrapple Making – 11am-3pm. Farmers will demonstrate rendering lard, making pork products and showing visitors the origins of different cuts of pork. Cracklin’s and other delica-cies will be free for the asking, and pork sandwiches will be available for sale. Cost: $3/tree suet bird feeder craft. Howell Living Farm, 17 Valley Rd, Lambertville. 609-737-3299.

SUNDAY, NOVEMBER 16Keep Yourself Inspired – 10:15am. Learn ways to keep yourself spiritually nourished every day. Attend a transformation service followed by refreshments and conversation with Center for Spiritual Living Princeton. Service held at Princeton Masonic Lodge, 345 River Rd, Princeton. 609-924-8422.

MONDAY, NOVEMBER 17Get Balanced, Don’t Fall – 1-2:30pm. Free. See November 10 listing. Hamilton.

TUESDAY, NOVEMBER 18Deer Preschool Class – 10-11:30am. Head out on the trails to discover what deer eat, where they sleep and how to track them. Cost: $10/$15, member/non-member. Stony Brook-Millstone Wa-tershed Association, 31 Titus Mill Rd, Pennington. 609-737-7592.

Delights and Dilemmas of Being Grandparents – 1pm. Free. Come share your joys, your knowledge, and your questions with others. The Leader is Lenore Sylvan. Lenore brings her many years of experience as a teacher, child care advocate and grandparent

to the group. Suzanne Patterson Bldg, 45 Stockton St, Princeton.

WEDNESDAY, NOVEMBER 19Take a Walk on the Wild Side – 8:30-9:30am. See November 5 listing. Pennington.

Deer Preschool Class – 1-2:30pm. See November 18 listing. Pennington.

Get Balanced, Don’t Fall – 1-2:30pm. Free. See November 10 listing. Hamilton.

Health Rhythms Drumming – 7-8pm. Group drum-ming is good fun and good for you. HealthRythms®, an evidence-based program, strengthens the immune system and reduces stress. Drums provided or bring your own. Mauri Tyler, CTRS, CMP. Cost: $15. RWJ Fitness & Wellness Center, 3100 Quakerbridge Rd, Hamilton. 609-584-5900.

THURSDAY, NOVEMBER 20Community Acupuncture Sessions – Call for appointment times. Treatment designed for stress management and routine aches. Aware Acupuncture, 114 Straube Center Blvd, Ste K 6-7, Pennington. 609-737-0970.

and breathing techniques, medical interventions and comfort measures to promote a positive birth experience. Cost: $155/couple. University Medical Center of Princeton at Plainsboro, 1 Plainsboro Rd, Plainsboro. 888-897-8979.

SUNDAY, NOVEMBER 23The Power of Gratitude – 10:15am. Explore why the attitude of gratitude is important. Attend a transformation service followed by refreshments and conversation with Center for Spiritual Living Princeton. Service held at Princeton Masonic Lodge, 345 River Rd, Princeton. 609-924-8422.

TUESDAY, NOVEMBER 25Nuts to You Preschool Class – 10-11:30am. Go nuts and have some fun on a walk and discover and collect variety of nuts and seeds. Afterwards, store cache in safe place for animals of the forest. Cost: $10/$15, member/non-member. Stony Brook-Millstone Watershed Association, 31 Titus Mill Rd, Pennington. 609-737-7592.

WEDNESDAY, NOVEMBER 26Nuts to You Preschool Class – 1-2:30pm. See November 25 listing. Pennington.

THURSDAY, NOVEMBER 27Children’s Story time in Garden – 11am-12pm. See November 6 listing. Pennington.

SATURDAY, NOVEMBER 29Thanksgiving Hayrides – 11am-3pm. Horse-drawn hayrides throughout the day. There is no charge for the rides, but everyone is encouraged to bring a non-perishable food stuff to donate to local area food banks. Howell Living Farm, 17 Valley Rd, Lambertville. 609-737-3299.

SUNDAY, NOVEMBER 30Don’t Lose Yourself – 10:15am. Explore stay-ing spiritually grounded during the hectic holiday season. Attend a transformation service followed by refreshments and conversation with Center for Spiritual Living Princeton. Service held at Princ-eton Masonic Lodge, 345 River Rd, Princeton. 609-924-8422.

plan aheadWEDNESDAY, DECEMBER 3Guided Aromatic Meditation – 7-8pm. Mindful Walking Meditation Dedicate your attention to the sensation of walking. Aromatic plant essences will be used to help with the breath and overall experience. Cost: $10. RWJ Health & Wellness Center, 3100 Quakerbridge Rd, Hamilton. Register 609-584-5900.

SATURDAY, DECEMBER 6Garden Talk, Winter Containers – 3-4pm. Most gardeners ignore their containers once colder weather arrives, but with a few simple and easy tricks, your containers and window boxes can provide attractive ‘arrangements’ throughout the winter months. Cost: $5/free, non-members/mem-bers. Brunswick Gardens, 130 Log Cabin Rd, New Brunswick. 732-932-8451.

Children’s Story time in Garden – 11am-12pm. See November 6 listing. Pennington.

Orthopedics Open House – 6-8pm. Free dinner program. Find out if you’re a candidate from one of the area’s top surgeons, Scott D. Miller, MD, board-certified orthopedic surgeon. Learn how joint replacement program prepares you for a successful joint replacement with the rehabilitation team. Sarah Faherty King, DPT, acute care physical therapist and David Alexander, MPT, outpatient physical therapist. RWJ Fitness & Wellness Center, 3100 Quakerbridge Rd, Hamilton. 609-584-5900.

FRIDAY, NOVEMBER 21Transitions Into Retirement – 3:30pm. Free. This monthly group will deal with issues in making the adjustment to retirement. Group leader is Dr. John George. Suzanne Patterson Bldg, 45 Stockton St, Princeton. Call to register 609-924-7108.

Reiki Sharing Evening – 7-9pm. Trained practitio-ners are invited to share Reiki with each other. Bring a pillow and a small sheet and blanket. Cost: $5. RWJ Fitness & Wellness Center, 3100 Quakerbridge Rd, Hamilton. 609-584-5900.

SATURDAY, NOVEMBER 22Accelerate Birthing Basics – 9am-5pm. This pro-gram for expectant parents provides information and answers to questions concerning labor and delivery. Parents will learn the signs of labor, relaxation


ongoingevents

sundaySpiritual Awakening Service – 10:15 am. If you are looking for a warm, dynamic community of spiritually-minded people, we encourage you to come to one of our Sunday Transformation Ser-vices and mingle afterwards with refreshments and conversation. The Center for Spiritual Living Princeton holds services every Sunday at the Princ-eton Masonic Lodge, 354 River Rd, Princeton. 609-924-8422.

Soup Kitchen – 4:30-6pm. 3rd Sun. Volunteers arrive at 3pm. Free hot meal served. VFW Post 5700, 140 Dutch Neck Rd, Hightstown. Information: Adrenne 609-336-7260.

mondayEnergy Monday – Get a shake at Retro Fitness of Bordentown and receive an energy boost free in any Retro Blend. Retro Fitness of Bordentown, 860 Rte 206, Bordentown. 609-372-4020.

Discover the Serenity of T’ai Chih – 11am. Discover the Serenity of T’ai Chi Chih (Joy thru Movement Class). Need better balance, concerned about high blood pressure, quality sleep a chal-lenge? Join class at Monroe Twp Senior Ctr, Mon-roe. For more information, additional locations, & to learn how to save on class fee, contact Siobhan at 609-752-1048.

Rise to the Task Free Dinner – 4-5:30pm. Free community dinner. First Presbyterian Church of Hightstown, 320 N Main St, Hightstown. For more info contact Rise office at 609-443-4464.

Breast Cancer Support Group – 6-7:30pm. 3rd Tues. No registration required walk-ins welcome. UMCP Breast Health Center, 300B Princeton-Hightstown Rd, East Windsor Medical Commons 2, East Windsor.

Discover the Serenity of T’ai Chih – 6:30pm. Discover the Serenity of T’ai Chi Chih (Joy thru Movement Class). Need better balance, concerned about high blood pressure, quality sleep a challenge? Join class at VFW, 77 Christine Ave, Hamilton. For more information, additional locations, & to learn how to save on class fee, contact Siobhan at 609-752-1048.

tuesdayTwo-Punch Tuesday – Any Retro member can receive two punches on their punch card after pur-chasing a Retro Blend. Retro Fitness of Bordentown, 860 Rte 206, Bordentown. 609-372-4020.

Lite Cardio + Toning – 5-6pm. $10 drop-in any-time. Winter Session starts January 6 - March 24,

call for session rates. Gift certificates available. Motion Gymnastics, 55 Rte 31 S, Pennington. 609-730-9394.

Discover the Serenity of T’ai Chih – 6:30pm. Discover the Serenity of T’ai Chi Chih (Joy thru Movement Class). Need better balance, concerned about high blood pressure, quality sleep a challenge? Join class at American Legion, 2 Meadowbrook Ln, New Egypt. For more information, additional loca-tions, & to learn how to save on class fee, contact Siobhan at 609-752-1048.

Zumba – 6:30-7:30pm. $10 drop-in anytime. Winter Session January 6–March 24, call for session rates. Gift certificates available. Motion Gymnastics, 55 Rte 31 S, Pennington. 609-730-9394.

wednesdayMeta Boost Wednesday – Get a shake at Retro Fitness of Bordentown and receive a free metabolic boost in any Retro Blend. Retro Fitness of Borden-town, 860 Rte 206, Bordentown. 609-372-4020.

Discover the Serenity of T’ai Chih – 8:45am. Discover the Serenity of T’ai Chi Chih (Joy thru Movement Class). Need better balance, concerned about high blood pressure, quality sleep a challenge? Join class at Energy for Healing, 4446 Main St, Kingston. For more information, additional loca-tions, & to learn how to save on class fee, contact Siobhan at 609-752-1048.

Bright Beginnings – 10:30-11:30am. This infor-mative, relaxed group is for parents and caregivers of infants. Each week focuses on a different topic of interest to new parents, and guest speakers are occasionally featured. Infants and children under 4 years of age are welcome to attend with the parent or caregiver. $5 payable at door. Princeton Fitness & Wellness Center, Princeton North Shopping Center, 1225 State Rd, Princeton. 609-683-7888.

Discover the Serenity of T’ai Chih – 5:30pm. Starting October 15. Discover the Serenity of T’ai Chi Chih (Joy thru Movement Class). Need better balance, concerned about high blood pres-

sure, quality sleep a challenge? Join class at Clare Estate Library, 201 Crosswicks St, Bordentown. For more information, additional locations, & to learn how to save on class fee, contact Siobhan at 609-752-1048.

thursdayThick Up Thursday – Get a shake at Retro Fit-ness of Bordentown and receive an extra scoop of protein for free in any Retro Blend. Retro Fit-ness of Bordentown, 860 Rte 206, Bordentown. 609-372-4020.

4 Mom’s Networking Hour – 1-2pm. Weekly parenting topics with RWJ Hamilton experts and sharing with other moms. RWJ Hamilton Center for Health & Wellness, 1 Hamilton Health Place, Hamilton. 609-584-5900.

CPAP Workshop – 6pm. 3rd Thurs. Free workshop provided by the Sleep Care Center for patients with sleep disorders. A respiratory therapist will provide CPAP education, adjust CPAP pressures, refit masks and discuss the importance of CPAP/BiPAP usage. RWJ Hamilton Center for Health & Wellness, 1 Hamilton Health Place, Hamilton. 609-584-6681.

fridayBreastfeeding Support Group – 11am-12pm. Expectant parents will learn about the benefits of breastfeeding, getting started, positioning, nutri-tion, pumping and avoiding common problems. Facilitated by Lactation Consultant. Free. PHC Community Education & Outreach Program, 731 Alexander Rd, Ste 3, Princeton. 888-897-8979.

Men in Retirement – 2pm. 1st Friday. This social group for men meets and have regularly scheduled small group activities. Come and meet other men who are making or have made the transition into retirement. Suzanne Patterson Bldg, Princeton Senior Resource Center, 45 Stockton St, Princeton. 609-924-7108.

Happy Friday – 4-8pm. Receive any Retro Blend for $3. Retro Fitness of Bordentown, 860 Rte 206, Bordentown. 609-372-4020.

saturdayDiscover the Serenity of T’ai Chih – 9 and 11am. Discover the Serenity of T’ai Chi Chih (Joy thru Movement Class). Need better balance, concerned about high blood pressure, quality sleep a challenge? Join class at 9 in Newton or 11 in Langhorne, PA. For more information, additional locations, & to learn how to save on class fee, contact Siobhan at 609-752-1048.

WWFM Farmers’ Market – 9am-1pm. West Windsor Community Farmers’ Market. 15 farms and 11 artisan food and natural product vendors. Princeton Junction Train Station, Vaughn Drive Parking Lot (Alexander Rd & Vaughn Dr), Princeton Junction. 609-933-4452.

NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email [email protected].


GREEN LIVING

SUN 101 SOLARDaniel Hicks 609-460-4637 [email protected] Sun101Solar.com

We are more than just a solar installer. We see ourselves as educators and stewards of the environment. We always do our best to educate about the benefits of going solar and being energy efficient. See ad, page 21.

WE DO IT ALL Home Improvements/Repairs 609-851-1753 [email protected]

We do it all while always offering green options. Repair, install, replace: doors, all types tiles, hardwood, carpeting, molding, pavers and decks. Powerwashing, painting, water proofing and finish basements, kitchen and bath remodeling. No job too big or small.

HOLISTIC DENTISTS

PRINCETON CENTER FOR DENTAL AESTHETICSDr. Ruxandra Balescu, DMD Dr. Kirk Huckel, DMD, FAGD 11 Chambers St, Princeton 609-924-1414 PrincetonDentist.com

We offer a unique approach to the health care of the mouth based on a holistic understanding of the whole body. Please contact us to learn how we can serve your needs. See ad, page 7.

HYPNOSIS

PRISM HYPNOSISDr. Ira Weiner 609-235-9030 PrismHypnosis.com

Do you smoke, feel stressed or in pain, crack under pressure, or want to break unhealthy habits? Contact us and visit our website for healthful solutions that work. See ad, page 6.

ACUPUNCTURE

AWARE ACUPUNCTUREDiane L. Ailey, L.Ac. Dipl.Ac. 114 Straube Center Blvd, Ste K6-7 Pennington • 609-737-0970 AwareAcupuncture.com

If you suffer from pain, digestive problems, arthritis, autoimmune disease, asthma, al lergies, headaches/migraines, Bell’s palsy, fatigue, stress, anxiety, menstrual/menopausal symptoms and d i sorders , l ea rn how acupuncture can help you. See ad, page 9.

ALTERNATIVE MEDICINE

DOROTA M. GRIBBIN, M.D.181 N Harrison St, Princeton 2333 Whitehorse-Mercerville Rd, Mercerville 609-588-0540 DMGribbInMD.com

Get the most out of your years naturally and without surgery. Specializing on natural pain relief and body regeneration, with exceptional patient care. See ad, page 43.

BODYWORK

REIKI MASTERMrs. Donna Tomaszewski Hamilton/West Windsor Area 609-586-5409 by appointment ReikiPlace.org

Discover the gentle positive energy that is Reiki to effectively relieve stress while experiencing profound feelings of relaxation, peace and well-being. One-hour session: $75.

SIOBHAN HUTCHINSON, MAHolistic Health Practitioner 609-752-1048 NextStepStrategiesllc.com [email protected]

Enhance balance of Body/Mind/Spirit through T’ai Chi Chih, Seijaku, Qigong, Reiki and Donna Eden Energy. Clients can choose classes or personalized one-on-one sessions for deep relaxation and reducing the effects of stress. See ad, page 11.

COLON THERAPY

A WELLNESS WITHIN3692 Nottingham Way, Hamilton 609-587-8919 WellnessWithinNJ.com

Are you wondering what is colon hydrotherapy? Will it work for me? Contac t us for the answers and to reduce gas and bloating, relieve

constipation and promote regularity. Ask about our detox or weight loss programs. See ad, page 23.

EDUCATION/SCHOOLS

WALDORF SCHOOL OF PRINCETON1062 Cherry Hill Rd, Princeton 609-466-1970 x115 PrincetonWaldorf.org

Waldorf Schoolof Princeton

The Waldorf curriculum, used in 1,000+ schools worldwide, integrates arts, academics, movement, and music, emphasizing social and environmental responsi-

bility. The hands-on approach is screen free.

Connecting you to the leaders in natural healthcare and green living in our community. To be included, email [email protected] or call 609-249-9044 to request our media kit.

communityresourceguide


NATURAL SERVICES

BLACK FOREST ACRESTrudy Ringwald Country Herbalist & Certified Reboundologist 553 Rte 130 N, East Windsor 1100 Rte 33, Hamilton 609-448-4885/609-586-6187 BlackForestAcres.Net

Two locations for the natural connection to live well and eat right. Natural and organic foods, vitamins, supplements, groceries and mos t impor tan t , f r ee consultation.

NUTRITION

NUTRITIONAL CONSULTANTClaire Gutierrez 194 N Harrison St, Princeton 609-799-3089 [email protected] VisanoConsulting.com

Let me help analyze your current diet thru nutritional assessment and assist you in making necessary adjustments and modifications to eventually achieve optimal health.

ORGANIC FARMS

CHERRY GROVE FARM3200 Lawrenceville Rd, Lawrenceville 609-219-0053 CherryGroveFarm.com

Organic and natural products including farmstead cheeses; Buttercup Brie, seasonal Jacks, Rosedale, Herdsman, Toma, Havilah and Cheddar Curds. Additional products include whey-fed pork,

grass-fed lamb and beef, pasture-raised eggs and myriad locally sourced goods. See ad, page 23.

REGENERATIVE MEDICINE

EDWARD MAGAZINER, M.D.2186 Rte 27, Ste 2D, North Brunswick 877-817-3273 DrEMagaziner.com

Dr. Magaziner has dedicated his career to helping people with pain and musculoskeletal injuries using state-of-the-art and innovative pain management treatments including Platelet Rich Plasma, S t e m C e l l T h e r a p y a n d Prolotherapy to alleviate these problems. See ad, page 2.

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“Pain is a symptom,” says Dorota

M. Gribbin, M.D., Assistant Clinical Professor at Columbia University – College of Physicians and Surgeons, Chairman of

Physical Medicine and Rehabilitation section at Robert Wood Johnson University Hospital at Hamilton and Medical Director of Com-prehensive Pain and Regenerative Center. “In order to manage pain effectively, it is essential to pinpoint its cause.” She is named one of the best doctors in the New York Metro Area by Castle Connolly Medical Ltd. for 14 consecu-tive years between 1999 and 2013.

REGENERATE rather than ReplaceRegenerate rather than replace your

joints, tendons, muscles, skin, and wounds with Regenerative Injection Therapy with Growth Factors in Platelets Rich Plasma (PRP) and Kinines in Platelets Poor Plasma (PPP). PRP therapy strengthens and heals arthritic and strained joints, tendons, ligaments, muscles, and skin — including non healing wounds and aging skin of your face. PRP injections can be performed all over the body. It is a natural regenerative method of treat-ment of sports injuries, arthritic joints, lower back pain, disc disease, tennis elbow, carpal tunnel syndrome, ACL and meniscal tears, shin splints, rotator cuff tears, plantar fasciitis, iliotibial band syndrome, piriformis syndrome, tennis/golfer’s elbow, sprained/torn muscles, and aging skin.

How does PRP Therapy work?To prepare PRP, a small amount of blood

is taken from the patient. The blood is then placed in a centrifuge. The centrifuge spins and automatically produces the PRP. The entire process takes less than 15 minutes and increases the concentration of platelets and growth factors up to 500 percent. When PRP is injected into the damaged area it stimulates

the tendon or ligament, causing mild inflam-mation that triggers the healing cascade. As a result new collagen begins to develop. As this collagen matures it begins to shrink caus-ing the tightening and strengthening of the tendons or ligaments of the damaged area. The initial consultation with the doctor will deter-mine if PRP/PPP therapy is right for you.

RADIOFREQUENCY: A Revolution-ary Modality in the Treatment of Painful Conditions and in Body Regeneration & Rejuvenation

Surgery should be the last resort. Most painful conditions are treated conservatively with a nonsurgical approach. In addition to medications, physical modalities (ultrasound, TENS, massage, exercise) and injection techniques RADIOFREQUENCY is a revolu-tionary technology which incapacitates the conduction of pain and also treats cellulite, tightens the subcutaneous tissue and erases scars and wrinkles.

Traditionally, therapeutic injections have involved injecting an anti-inflammatory agent, usually corticosteroids. Good news: not neces-sarily anymore! Radiofrequency ablation of the median branch sensory nerve “turns off” a small nerve which conducts pain. It is used for effective treatment of pain with long lasting results. The outcomes are amazing: years of pain relief, lowering or eliminating the need for pain medications.

Aesthetic MedicineHer aesthetic medicine treatment op-

tions include treatment for the reduction of cellulite, fatty tissue, and skin tightening of the face, neck, abdomen, buttocks, hips and thighs. This treatment is achieved through a non-surgical liposuction and body sculpting procedure using the same radio frequency energy, but different instruments as men-tioned previously.

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