Health, Beauty & Fitness Spring '21

The Mag

Life. Style. Where you live.

PUT A ‘SPRING’ IN YOUR STEP

Treat your feet right with proper stretching and foot gear

NAMASTE

Paramus resident releases yoga-focused children’s book

Nonprofit empowers survivors to thrive in their New Self

BLOOMING ATHLETIC WEAR TRENDS

Comfy spring outfits for home and beyond

7 E m e r g e n c y D e p a r t m e n t

n I m a g i n g a n d

l a b o r a t o r y s e r v i c e s

n Va l l e y M e d i c a l G r o u p o f f i c e s

n S a m e - d a y w a l k - i n c a r e

n C a r d i a c , p u l m o n a r y, a n d

p h y s i c a l r e h a b i l i t a t i o n

n Va l l e y M e d i c a l G r o u p t e l e m e d i c i n e a p p o i n t m e n t s

n O n l i n e u r g e n t c a r e

n Va l l e y H o m e C a r e

n D i s p a t c h H e a l t h

o n - d e m a n d u r g e n t c a r e

The Mag

SPRING 2021

PUBLISHERS

Sharon & Steven Goldstein

ASSOCIATE PUBLISHER

Brandon Goldstein

EDITORIAL DIRECTOR

Jessica Humphrey-Cintineo

CREATIVE DIRECTOR

Suzanne Giovanna Barr

CONTRIBUTING WRITERS

Sheila M. Clancy MS, CHES

Tara DeLorenzo

Dr. Vincent Giacalone

Soneca Guadara

Megan Lupo

Kimberly Redmond

Stacie Rose

Brianna Ruback

BC Health, Beauty & Fitness is published by BC The Mag. Find us at www.BCTheMag.com.

For advertising and information, please call (201) 694-5197 or (201) 265-2286.

Copyright 2021. All materials are the property of Bergen County The Magazine, LLC. and may not be copied or reproduced without written consent from the publishers.

The

Emergency

The

Bobbi

The

letter from the editorial director

Jessica Humphrey-Cintineo

During the years in which I underwent fertility treatments, I looked forward to a week in spring dedicated to those of us struggling to have a child. For those seven days, I’d see and hear news stories and social media posts discussing the ins and outs of other couples’ fertility journeys. For that week, National Infertility Awareness Week, I felt like I belonged in a world overrun with pregnancy announcements, protruding bellies and baby showers.

Infertility affects 1 in 8 couples, according to RESOLVE, a non-profit organization dedicated to infertility advocacy and support. With a statistic like that, it’s likely that we all know someone who’s experienced it. And, in case you don’t, you know me, and I’ve experienced it.

In honor of National Infertility Awareness Week and its mission to empower you and change the conversation around infertility, I’m challenging those who have or are experiencing infertility to share their stories – not just during National Infertility Awareness Week, but any and every day. Normalize the conversation. I’ll begin…

When you see my family, please don’t assume it was easy, because, boy, was it anything but. It was a 6-year process for us to become a family of four. A process that included in vitro fertilization (IVF). During IVF, mature eggs are collected (retrieved) from ovaries and fertilized by sperm in a lab. Then, the fertilized egg (embryo) or eggs (embryos) are transferred to a uterus.

The process includes medications for ovarian stimulation; medications for oocyte maturation; medications to prevent premature ovulation; medications to prepare the lining of your uterus; vaginal ultrasounds; blood tests; an egg retrieval; sperm retrieval; intracytoplasmic sperm injection (ICSI), in our case; and embryo transfers. That’s the sort list; I’m sure I’m “forgetting” some things.

I’m grateful the science and knowledge exist for doctors like mine, Dr. Adam Fechner of University Reproductive Associates, based out of Hasbrouck Heights, to help build families, to help build my family. And, I’m exceptionally grateful my two boys chose me to be their mom. My hardest days as a mother are easier than my days longing to be one.

I’m now an IVF mom who gives advice and mentorship to those in the trenches via Fruitful Fertility, a fertility mentorship service for the 1 in 8, and my heart is so, so happy to do so. I’m currently a mentor for three amazing women – two of which recently became IVF moms themselves and another that’s just beginning her IVF journey.

Infertility is a strange beast of burden. Even when it ends with a healthy baby (or two or three or 10), infertility doesn’t leave you. It’s sort of like your shadow.You can forget about it for a while but it’s always there, and sometimes it startles you when you’re not expecting it – like when that kind stranger at the check-out line notices you have two boys and asks, “Are you going to try for a girl?” Yes, that has happened – numerous times, in fact.

While my story has a happy ending, not everyone’s story does. I’ll never forget what it felt like going through that process because it led me here, exactly where I’m meant to be. For those enduring fertility hardships, I see you, I was you and I’m here cheering you on.

Sending you love, health and virtual hugs, follow us @ bcthemag

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Nonprofit Empowers Breast Cancer Survivors To Rediscover Their ‘Beautiful Self’

BY MEGAN LUPO

Jillian Rezo and Michele Bonacorte bonded instantly when they met in the 1980s.

Rezo was a global guru in the beauty and makeup industry, and Bonacorte dazzled the fashion world, as a model turned glamor photographer. They were soul sisters bound by their myriad of selfies.

As their experiences drifted them in and out of each other’s lives, they always found a way back together – “she’s the purple in my crayon box of life,” Rezo said of Bonacorte. Now they live close by with Bonacorte in Allendale and Rezo in Midland Park.

When Rezo was diagnosed with breast cancer in 2013, Bonacorte knew her support had to go beyond delivering soup. Bonacorte began taking portraits of Rezo throughout her chemotherapy and post-treatments, as an escape mechanism.

This longtime pastime empowered Rezo to rediscover her beauty, thought to be lost in the hair loss and transformed identity.

Rezo’s struggle toward self-acceptance did not cease when she was labeled a survivor two years from her diagnosis. It was, instead, a psychological warfare with the feminine psyche. These image series with Bonacorte behind the lens allowed Rezo to see herself in a sensual and powerful way, and that is the essence of this duo’s nonprofit, Beautiful Self – for women to thrive in their new self.

“We knew that we had to find a way to offer a support system and an outreach to women that had nowhere to go, that were so desperate or wanting to feel beautiful and sexy again in this whole body that they didn’t recognize anymore,” Rezo said. “We wanted to help give them the shift over to a bridge to love who you are today.”

Beautiful Self became an official 501(c)(3) organization with a mission to create a safe, healing space for breast cancer survivors in 2014 when Rezo and Bonacorte realized there was a scarcity of support groups that followed women in the aftermath of the disease, only ones during the battle.

Just because a woman’s hair grows back, and she physically appears like she did before illness does not mean she’s cured. She’s forever changed on an emotional, sexual and social level, Rezo said. And breast cancer is different for every woman.

Seeing this need for survivors to reclaim positive self-worth in the midst of insecurities and recurrence worries, Rezo and Bonacorte approached a support group at The Valley Hospital in Ridgewood, while Rezo was still in radiation, to offer their therapeutic

photo sessions.

All 30 women in the group signed up. Hosted at Bonacorte’s house, these survivors experienced a metamorphosis of seeing themselves as beautiful again.

As Beautiful Self approaches its seventh year, these photo sessions have evolved many women into breathing again and taking comfort in their beauty. They now shoot at their Paterson studio. Before COVID-19, survivors would arrive at the studio, where a videographer would also be to document the photo experience in a video diary. Once the session was finished, these images served multiple purposes.

One was a reminder for survivors of their essence on bad days and years down the road. Rezo has her first image that Bonacorte shot over her bed in a massive canvas, while other women have hung up tiny prints throughout their houses. There’s also a wall of survivors at the Waldwick Public Library.

Another was a way for husbands, family members and other supporters to understand what it’s like in remission. Prior to the pandemic, survivors would host watch parties, where families would view the images and video. They were excited to share themselves. These diary sessions can be viewed on all of Beautiful Self’s platforms.

Another program they conduct is their Tuesday beauty-dedicated segments in a virtual space, where an expert or survivor is invited to discuss a topic threaded to breast cancer, ranging from sexuality to body image to finances, on Beautiful Self’s Facebook and Instagram live. For example, there was a panel of metastatic fighters that spoke about their personal journeys.

“As BEAUTIFUL SELF approaches its SEVENTH YEAR, these photo sessions have evolved many women into BREATHING AGAIN and taking comfort in THEIR BEAUTY. ”

Rezo also hosts her own “Sexy Survivor” tips.

As much as Rezo shared her passion and expertise with her sister survivors, her profession of being an international makeup artist and veteran beauty authority on QVC provided struggle –being a field driven by looks.

When Rezo first discovered a lump in her armpit, she didn’t think anything of it. Her needle biopsy came back negative and she had no family history of breast cancer. She only decided to check it out again when her lump kept swelling during her menstrual cycle.

The day she went her gynecologist took one look and demanded she go for a mammogram and biopsy.

A little while later in the middle of October, Rezo was in her kitchen, eating candy corn – to this day, she can’t eat them – when her gynecologist called and told her she had breast cancer. In shock, she asked for a Xanax prescription and all else was a blur.

Rezo endured chemotherapy, shots, pills, loss of hair and two surgeries, all while maintaining her sense of humor and positivity.

Her sickness was visible, and she was a champion. She had the intense support of her doctor, nurses, family and friends. But then two years later, life started to normalize.

“And you’re still like, ‘I’m not right. I’m not.’ Please, somebody come up close and hold me and tell me I’m going to be beautiful, that I’m OK, that I’m not ugly, that you don’t mind my body like that,” Rezo said. “It’s about how we feel, looking at ourselves.”

Her defining moment was when she went back to selling products on TV

after treatment. In the middle of a live program, her knees wobbled and throat closed. Ripping out of her earpiece, she ran off the set. This never happened to her before; she was always in her element. What she initially thought was a stomach virus was a massive anxiety attack. And this continued happening. She began to spiral, as she grappled with loving herself added on to her fear of dying. The once slender dark-haired woman was now plumper with a dyed blonde shaved head.

“I was watching her unravel. I was listening to this anxiety that creeped into someone who was always top of her game. She’s a Leo; she’s queen of the jungle,” Bonacorte said. “To watch her beat cancer and now try to retain her career, which is, in that industry, egocentric, was sad.”

That’s when a photo session was needed, according to Rezo and Bonacorte.

Like the many women touched by Beautiful Self, these images that Bonacorte captured served as a catalyst for Rezo to accept that she is still beautiful, powerful and important. Her essence is still her. As difficult as the road is, and Rezo embraces therapy, she, like survivors, is still here.

Currently, the COVID-19 pandemic has postponed in-person photo and video diary sessions. Serving an immunocompromised community emphasized the development of digital outreach and programming.

Scrambling to stay involved, Rezo and Bonacorte committed themselves over the 2020 summer to continue providing content and inspiration to their tribe of women.

But it’s still been a challenging time, financially, Bonacorte said. It’s been a year of rejections from previous donors, sponsors and grants with an inability to fundraise, and they have to pay rent for their space in Paterson’s Art Factory Studios.

Funding is a crucial aspect to maintain the nonprofit, as survivors are never charged for their photo and documentary sessions. Rezo said, “they’ve paid with their bodies.”

These founder friends aspire to be adopted by a woman center, company or hospital, and have that financial backing to be sustainable.

“Our program is so different and unique. You already have all these programs for women in treatment. It’s beautiful the support you get when you’re in treatment,” Rezo said. “I’m not downplaying that. This is a different type of support that we think would slide beautifully into a hospital.”

Beautiful Self is also a part of Amazon Smile, where Amazon will donate to the charity of the customer’s choosing when he or she makes a purchase. Beautiful Self’s website provides additional ways to help.

The impact that Beautiful Self has transcends years. Rezo said that a woman they photographed five years ago, back when they all gathered at Bonacorte’s house, sent a donation and a note of how empowered she felt.

Families of those who were photographed and since passed also have reached out to thank Rezo and Bonacorte for creating happiness in their loved ones’ lives.

But as much as the nonprofit changed the lives of women, it’s changed the lives of Bonacorte and Rezo.

Rezo understands the loneliness, guilt and shame that survivors of breast cancer feel, and she wants them to know they’re not alone, just like she’s not.

For Bonacorte, she’s in awe of the women, coming forward and sharing their stories. She realizes the value of happiness and survivorship.

“We become part of their lives, even though we’re not together. It’s not just a touch. It’s a heart massage,” Bonacorte, who’s fulfilled from these friendships, said. “It is a sisterhood. It is amazing that I feel the support and the community – that is sustainable.”

NEW STATE OF THE ART

VEIN STENT

Implanted at Englewood Health

The Department of Vascular Surgery at Englewood Health in Englewood has announced that Steve Elias, MD, FACS, DABVLM, director of the Center for Vein Disease, is the first in New Jersey to implant the Zilver ® Vena™ Venous Self-Expanding Stent.

Used to help patients suffering from symptomatic iliofemoral venous outflow obstruction (narrowing of the veins in the pelvic area), this new, FDAapproved stent (once implanted) expands to keep blood flowing through narrow or blocked veins. Designed to balance flexibility and strength, the stent is flexible so that it can conform to a patient’s unique anatomy while it provides sufficient balance of expansion and strength to open blocked veins. Patients who have the stent implanted will go home the same day as the procedure and, in most cases, they can return to full activity the next day.

“When it comes to venous disease, being able to provide the latest advancements and procedures for our patients at Englewood Health is paramount to maintaining and improving patient outcomes,” says Dr. Elias. “These procedures can improve symptoms by about 75 to 80 percent, leading to a big improvement in a patient’s quality of life.”

To receive this FDA premarket approval, Cook Medical provided scientific evidence gathered through an FDA approved trial that the device is safe and effective for its intended use in treating venous outflow obstruction. ■

B E T T E R

T O G E T H E R

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LYNDHURST WOMAN SAVES FOUR LIVES

Through 'Good Samaritan' Living Kidney Donation

BY KIMBERLY REDMOND

After Gianna Graw lost her father, William, a Jersey City police officer, to cancer five years ago, the 24-year-old was determined to honor his generous and compassionate spirit.

Now, the Lyndhurst resident is being credited with saving four lives after she donated her kidney to a complete stranger and set off a chain of transplants that went across the country.

But, she said, it’s her father who deserves all the credit.

“My dad was willing to help anyone, even a stranger. After my dad passed away, I made it my purpose in life to try and do the right thing, in his honor,” Gianna said.

When she first heard about living kidney donations during one of her undergraduate classes at Stockton University, Gianna learned more about the process and decided it would be a perfect tribute to her late father.

Gianna said she believed it could be “a touching and very personal way to help someone in need” and “something to look into the future once I graduated.”

In January 2020, Gianna found out there was a Jersey City police officer

– whom she didn’t know personally – that had been waiting more than a year for a kidney. She contacted his hospital and was told he already had a donor, but Gianna still wanted to help.

She then reached out to Hackensack University Medical Center (HUMC), which helped her start the donation process.

“I was willing to donate to anyone, not just the officer,” Gianna said.

Doctors at HUMC worked with the National Kidney Registry (NKR), a nationwide network that coordinates kidney donations. With the largest pool of living donors across 100 transplant centers in the U.S., the organization said its size allows for better matches and outcomes. According to the NKR, 62 percent of recipients are matched with donors within 45 days and an additional 32 percent find matches within six months.

Dr. David Serur, medical director of HUMC’s kidney transplant program, said NKR “gives people with end-stage kidney disease a second chance.”

“Through advanced matching techniques and the creation of nationwide donor chains, individual donors like Gianna can have a positive impact on several lives,” Serur said.

In recent years, living donor transplants, a procedure that removes an organ from a living person and places it in another person whose organ is no longer properly functioning, have increased dramatically, according to The Mayo Clinic. With a decline in available deceased donor organs, living donor transplants are an alternative to address the growing need and more than 6,000 living-organ donations are reported each year in the U.S. Gianna is the first patient through HUMC’s partnership to make a “good Samaritan” or altruistic kidney donation. The donor does not name the recipient of the donated organ and the match is based on medical need and blood type compatibility.

Such donations are rare, making up less than 5 percent of living-donor organ transplants each year, according to the Mayo Clinic.

Although family members expressed concern over Gianna’s decision to donate a kidney, she said she “felt the sacrifice was worth it, personally.”

“I understood their concerns, because they were concerns I had

thought about and considered as well prior to donating,” Gianna said. “I actually only told my immediate family members and close friends

After my dad passed away, I MADE IT MY PURPOSE in life to try and do the right thing, IN HIS HONOR " "

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due to the COVID-19 pandemic, Gianna underwent surgery on Dec. 9, 2020 to remove one of her kidneys, which was given to a recipient in Los Angeles.

Gianna’s donation wound up triggering a chain reaction, leading to a total of four kidney transplants. It has also encouraged others to become donors and pay it forward.

The chain continued when a kidney donor who was not compatible with that Los Angeles recipient instead donated a kidney that was transported to Tampa for someone in need.

After that, a kidney from an incompatible Tampa donor was brought to Los Angeles to be transplanted. The final link was a kidney from an incompatible Los Angeles donor that was sent to San Francisco and transplanted into a needy recipient.

Gianna said she doesn’t know anything

about the patient who received her kidney other than the fact that he is a 37-year-old man in California.

Dr. Ravi Munver, HUMC’s vice chairman and chief of minimally invasive & robotic urologic surgery, said, “We hope Gianna’s story, as well as our partnership with NKR, leads to many more good Samaritan kidney donations.”

Mark Sparta, president and chief hospital executive at HUMC, said the hospital is proud of its partnership with NKR.

Besides giving local patients “enhanced access to living donor kidneys,” it “provides opportunities for New Jersey residents to donate kidneys to help others around the country,” Sparta said.

Gianna was discharged from the hospital a day after her kidney donation procedure and other than some post-surgical soreness, she is

recovering at home. Within a few hours of her arrival home, she was walking around and didn’t need any pain medication, except for Tylenol.

“It’s not nearly as scary as it may seem and the recovery is not terrible,” said Gianna.

One of the biggest misconceptions about organ donation “is that you are sacrificing your own long-term health,” which, Gianna said, “is just not true.”

“You have to be very healthy in order to be approved to donate and there are many protections put in place when donating,” she said. “I’m a very analytical person and did many hours of research to see if this was a good decision for me. There was never anything that pointed me in the direction of not doing it.”

“When donating through Hackensack University Medical Center and the National Kidney Registry, you are bumped to the top of the

Firm Grasp

living kidney donor list if you ever need a kidney transplant in the future, you can be reimbursed for lost wages, and you can take part in a voucher program that can also bump a family member to the top of the kidney donation list if they ever needed a kidney,” she said.

Gianna plans on graduating in May with a master’s degree in higher education and one of her biggest priorities will be a job search.

“I’m hoping to work at a college in their disability services office, but am open to other offices in higher education, such as advising or fraternity or sorority life,” said Gianna.

She also aims do some advocacy work to raise awareness of how important organ donations can be.

“I hope others hear my story and say, ‘This is something I can do,’” she said. “But it’s really my dad who deserves all the credit because he inspired me with his kindness and compassion.” ❥

Key Stats From OrganDonor.gov

❥ As of September 2020, there are more than 109,000 men, women and children on the national transplant waiting list. About 40,000 transplants were performed in 2019.

❥ Every 9 minutes another person is added to the transplant waiting list.

❥ Each day, 17 people die waiting for a transplant.

❥ Ninety percent of adults in the U.S. support organ donation but only 60 percent are signed up as donors.

❥ Only three in 1,000 people die in a way that allows for organ donation.

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LAUGHTER Is The BEST MEDICINE

Thinking back to some of the memorable times you’ve had with friends, whether you were 5 or 25 years old, was laughter a part of those memories? Laughing creates positive feelings, brings people together and relieves stress for most of us. Did you know that laughter can help to improve your health too?

There are actual proven physical benefits to laughing every day. When you laugh you increase your immune cells and decrease you stress hormones; both can improve your body’s ability to fight off disease. Laughing can release endorphins and make you feel good, similar to an athlete having a great workout. After an intense bout of laughing, you end up feeling relaxed and the tension you may have been feeling in your muscles is diffused. You also burn extra calories when you laugh.

Besides providing positive physical benefits, laughing can improve your mood and ease anxiety. Being able to laugh at yourself can take the stress out of different situations, such as giving a presentation in front of a group of people. If you can’t muster up a laugh, walking around with even a smile and making eye contact with others can brighten up a bad mood and make you feel better. Laughing can be contagious; it’s hard to not laugh when you are in a group of people who are all laughing. Going through an experience with people, sharing laughs and engaging with them face-to-face can fend off stress hormones, release endorphins and deepen your relationship with those people. Sharing joy and positive, happy events can strengthen your bonds with people while also giving you a break from the stress you may have been dealing with in your life. So, how can you add laughter into your life? First, think about the people in your life. Are there people who always make you laugh when you are around them? Schedule some time with them or give a funny friend a call and reminisce about some funny experiences you’ve had together. Is there a funny sitcom that you watch on a regular basis? Try planning to watch one each day to release some stress. It can be an old one that you used to watch that brings back pleasant memories, such as “MASH,” “The Odd Couple,” “Laverne and Shirley,” “The Golden Girls” or “Cheers,” or maybe something a little bit more recent, such as “Friends,” “Seinfeld,” “The Big Bang Theory,” “Everybody Loves Raymond,” “Third Rock From the Sun,” “News Radio” or “The Office,” or even a show that is currently on TV where you would be seeing the episodes

by SHEILA M. CLANCY MS, CHES

for the first time, like “The Conners,” “The Goldbergs,” “Brooklyn Nine-Nine” or “The Simpsons.” If you aren’t into watching a lot of TV, try reading a funny book or the Sunday comics. If you have children, or your relatives/friends have children that they can lend you, try playing with them and doing some silly things. You could draw funny pictures or make things out of Play-Doh or clay. If you’d rather hang out with adults, try planning a game night with friends – whether live or these days through Zoom.

Being able to laugh is an important skill that can help you to lower your stress, connect with other people, strengthen your immune system and even develop your creative side. It can help you to keep a positive outlook on life and not take yourself so seriously. Laughing causes your body to take in more oxygen which can stimulate your heart, lungs and muscles. With the positive physical, mental and social benefits that come with laughing, why not embrace laughter and let it enrich your life and make you healthier in the process. ■

Health-Focused Children ’s Book Series

by Brianna Ruback

For Wanaque health and physical education teacher Karisa Siramarco, practicing yoga has played a major role in her life for the past 15 years. Looking to transfer this knowledge through an educational, mental healthboosting resource, Siramarco decided to write “Don’t Forget Your Mat!

A Children’s Guide to Understanding Yoga,” the second book in her healthfocused children’s series.

The story follows Miss S [Siramarco] and her students during their first yoga class. Through simple rhymes and vivid illustrations, Siramarco discusses the meaning of yoga, explains its health benefits and instructs readers on child-friendly poses. The book also includes a list of discussion

questions, a glossary and a pose guide.

Having struggled with anxiety throughout her life, Siramarco, a resident of Paramus, turned to yoga as a source of relief after finding a studio in her early 20s. She described the practice as “another door to therapy” where she could feel completely calm.

“It’s not so much the physical for me,” she said. “It’s definitely the mental part that it plays in my life.”

Siramarco incorporates a yoga unit into her health curriculum every year and currently includes mindfulness and breathing techniques in her lessons whenever she can. However, she has noticed a heightened need for the practice. With COVID-19 pushing students out of the classroom and into the confines of their homes, virtual learning can take a toll on one’s mental health.

“If one child can pick up the book and practice the poses… and maybe from there, become a little bit more interested and involve themselves in [yoga], then maybe it can help them, as well,” Siramarco said.

“The Don’t Forget! 4 Kids” series was launched on Aug. 11, 2020, with the goal of educating children on ageappropriate, health-related subject matters through rhyme. The first book, “Don’t Forget Your Mask!,” is intended to help children understand the coronavirus, recognize the importance of wearing a mask and social distancing and identify essential workers.

Siramarco structured both of her books as if she were teaching a class of students, hoping to reach children outside of the Wanaque School District who

might not receive the same level of health education.

However, writing a book wasn’t something Siramarco always knew she wanted to do. She had been seeking a way to express her creativity outside of the classroom but couldn’t pinpoint what that would be until early March of 2020.

“[I was] having a vivid dream where I was writing health articles for my students – endlessly, all night – as if all of our health books got thrown out and I had nothing to give them the next morning in class,” she said. “I woke up out of a dead sleep, and I said, ‘Oh my gosh. You have to write this down.’”

Siramarco proceeded to grab the nearest piece of scrap paper and created a list of topics to write about. Her experience with writing poems prompted her to lead with a rhyme scheme. “Don’t Forget Your Mask!” was published six months later.

Going forward, Siramarco plans to write more books for her series. Just like her teaching, each book aligns with the standards set forth by both the New Jersey Department of Education and SHAPE America, an organization that provides support to health and physical education professionals.

Although she hasn’t decided what she will cover in her next book, some of the topics Siramarco would like to write about include hygiene, body image, mental health, mindfulness, understanding cultural differences and coping with loss.

“I hope that anyone that does read [the books] leaves with more knowledge than before they started reading,” Siramarco said. “If you are an adult that follows me or this experience, it’s never too late to start over again and use your creative nature to start something new – something that will make you feel good inside.”

Siramarco’s books are available for purchase on Amazon, in paperback and Kindle. For more information on the “Don’t Forget! 4 Kids” series, please visit @dontforget4kids on Instagram.■

‘Spring’

‘Spring’

STEP Put A

In Your STEP

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BY Dr. VIncent GIAc Alone

Finally, days are becoming longer; the air is a bit warmer; and crocus and daffodils are blooming – sure signs spring has arrived. During a long and cold winter, complicated by the COVID-19 pandemic, many of us have been a bit remiss when it comes to our physical activity. Now that we are itching to get outside, foot and ankle injuries will become more common. Ankle sprains, shin splints, stress fractures, tendonitis, Achilles injuries, muscle strains and plantar fasciitis are among frequent conditions seen in podiatric medical offices and, all too often, they could have been prevented with something simple: proper stretching and foot gear.

How Do I Properly Stretch?

Stretching your tendons, muscles and joints prior to any physical activity is paramount to injury prevention. The important question is not, “Should I stretch?” It’s, “Do I stretch properly?” However, by far the most important questions you should be asking are, “What type of stretching should I do and when?” and “Static or dynamic stretching, or both?” Confused? I’ll explain.

You perform static stretches when you stretch and hold it for a period of time, such as bending over and touching your toes for 10 seconds. This generally stretches one muscle group at a time and often provides post work-out recovery benefits. It can, however, have a negative effect on performance at the start of activity by relaxing muscles, decreasing blood flow and reducing coordination.

Dynamic stretching, or active warm-up stretching, is when you put your tendons, muscles and joints through natural movement in a fashion similar to the activity you are about to participate in. This usually involves multiple tendons, muscles and joints at a time. Dynamic stretching includes activities such as squats, leg swings, hip circles, lunges, jumping rope, jogging and other low-impact activities.

The prevailing thinking, supported by recent medical research, suggests that dynamic stretching is best prior to activity with 10-12 repetitions per

muscle group. Dynamic stretching allows the muscles to “practice” the movement, getting them ready, thereby improving range of motion, flexibility, blood flow, strength, performance and coordination.

A study out of Northwestern University of over 1,500 high school athletes reported dynamic pre-activity stretching led to a 65 percent reduction in injuries. Similarly, a British Journal of Medicine report of over 2,000 soccer players noted a 35 percent reduction in injuries with an overall 50 percent reduction of severe complications.

Dr. Vincent Giacalone

Rather than providing a host of step-by-step stretching procedures, I recommend going online and finding a stretching regimen that works for you, your surroundings and your lifestyle particular to the type of exercise you will be participating in. The important thing is that you stretch.

A dynamic, activity-specific stretching routine is best pre-exercise, while static stretching will be of the greatest benefit post-workout. Dynamic and static stretching should involve the plantar fascia, including the small muscles on the bottom of the foot; Achilles tendon and calf muscles; muscles in the front and back of your thigh, especially hamstrings; as well as hip adductors and abductors, the muscles which move your leg side to side. However, as with any stretch or joint range motion, you should feel the stretch, but not pain. Additionally, stretching your back, shoulders, neck and upper body are equally important in injury prevention. As I am an expert in the lower extremity and not the upper, my recommendation here is to seek the advice of your chiropractor or physician for recommendations in this area.

What Shoes Should I Wear When Exercising?

Choosing the wrong shoes is one of the most common errors that lead to pain and injury. If your shoes are too small, too large or the wrong type, your tendons and muscles will overcompensate, leading to joint pain, knee problems,

plantar fasciitis and tendonitis. For the same reason, ill-fitting shoes cause increased friction and rubbing, resulting in unwanted blisters.

Many of us have a shoe size stuck in our heads. I often hear, “But I’ve always been a size 7B, how can I be an 8E now?” Your foot didn’t grow. It simply has elongated and become wider due to time, weight gain, wear and tear and loosening of the many ligaments holding our 26 small foot bones together. Additionally, the development of even the mildest bunion or hammertoe can affect shoe size. So, when you are selecting a new athletic shoe, ask to be fit or sized. Do not ask for a particular size. Additionally, if you have a flat foot or over-pronate, you will need a shoe with different features than someone else that has a high arch and tends to under-pronate or supinate. These foot types, and all types in between, require differences in shoes. Similarly, to other clothes, different manufacturers’ shoes will fit you slightly differently, and they will have unique components and features. Try them on with the socks you will be wearing and seek the advice of the salesperson in a specialty athletic shoe store. Athletic shoes should be comfortable in the store without the need for a “break-in” period.

“ I advise patients to stay away from cheaper sneakers and consider higher-quality athletic shoes. ”

Patients often ask me, “What is the best athletic shoe?” The best one is the one that fits appropriately; the one you are most comfortable in. However, I also believe that you usually get what you pay for – higher-quality shoe brands tend to be more costly, however may be well worth it in the end. I advise patients to stay away from cheaper sneakers and consider higherquality athletic shoes.

(Continues on page 34)

For many people, even the “best” athletic shoe falls a bit short when it comes to functional arch and rearfoot support. Foot orthotics, custom-designed and made for your particular foot shape, function and condition, will provide maximum support and benefit. Orthotics allow for the healing of many foot and ankle ailments, provide support and assist in injury/pain prevention.

Athletic shoes are not all the same. Zumba, tennis, running and CrossFit are all great forms of exercise, but they all require specific foot gear. Running shoes tend to be flexible and lightweight with superior cushioning and stability, but they may not be the best choice if you are hiking or playing court sports, such as racquetball or tennis. Walking shoes are a bit heavier and more durable with a slightly rounded or rocker sole, facilitating normal walking. Zumba or aerobic shoes, similar to running shoes, are supportive with extra cushioning in the ball and heel areas. Most court shoes feature greater side-to-side stability with a wider or slightly

flared outsole. Basketball and volleyball shoes should have a thick, stiff sole and be a mid-top or high-top in order to minimize the risk of ankle injuries. If you are into crosstraining, such as Crossfit, your shoes should be a combination of running and court shoes, having side-to-side stability with flexibility and cushion. Participating in multiple sports or activities? You may want to consider having different shoes for each sport, which will limit the risk of injury and pain.

In closing, the bottom line is this: find an activity you like; purchase the appropriate quality, type and size athletic footwear for the form of exercise; perform appropriate pre- and post-workout stretching; and get out there and enjoy an injury-free spring.

Dr. Vincent Giacalone is a double board certified podiatrist specializing in the prevention, conservative and surgical treatment of all lower leg, ankle and foot conditions. He has been practicing in Emerson for over 30 years and is founding partner of ProActive Foot and Ankle Associates. ■

& St. Joseph’s Wayne Medical

Each year, St. Joseph’s Health hospitals make the list in New Jersey for the highest quality care of women during and after childbirth, and for some of the most common gynecologic procedures. For a referral to a St. Joseph’s physician, visit us at www.StJosephsHealth.org

Self Gratitude

Six Ways CanYourImprove Health

By Stacie Rose

“We may also be too busy creating onimagessocial media to look within and embrace the joy a moment of contentment can bring.

“

You’ve likely heard about creating an “attitude of gratitude.” It might sound like bumper sticker wisdom or something too woo-woo to take seriously, but there are a multitude of reasons to jump on the gratitude bandwagon and pronto. For starters, it’s the quickest way to change your life for the better and both your physical and emotional health may actually depend on it.

DITCH THE EGO AND EXPECTATIONS

Having trouble getting started with a gratitude-based mindset? You can begin by checking your ego and expectations at the door. We’ll start with expectations. They ruin us. Right from the start. Life is chock full of challenges and unexpected roadblocks. Navigating the tough stuff can leave us feeling anxious, tired, negative and depleted making it hard to be our best selves. In other words, things don’t always go our way and in the words of Mick Jagger via The Rolling Stones, “You can’t always get what you want.” Staying with Jagger for a moment, “If you try sometimes you just might find…you get what you need.” And this in a nutshell is gratitude. We first need to try and give thanks because many of us already have what really matters. If that is not the case, we can still find things to feel grateful for while we work towards the things we desire.

Gratitude can take work. But the work is almost always worth it! This brings us to the ego. Many times, we can’t get past our own egos and the things we want, believe and ideals we cling to. Sometimes the best stuff is staring us straight in the eyes while our heads are too far in the future to notice the now. We may also be too busy creating images on social media to look within and embrace the joy a moment of contentment can bring. Untethering ourselves from our egos and expectations isn’t easy, but so often the best things in life take a little elbow grease.

Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.

- Oprah Winfrey

COME FROM A PLACE OF ABUNDANCE

So much of life comes down to perspective, point of view and the way we choose to frame things. If we see our lives as rich and act abundantly, thanking our lucky stars for the blessings we have, we flood our bodies and minds with positivity. If we reinforce these thoughts with daily affirmations, we come to truly believe we are abundant. Things start to go our way. Our bodies are more buoyant, our state of being becomes more relaxed and joyful. Our brains send messages to release happy hormones. Our immune system is more likely to do its job being under less pressure. It’s both miraculous and totally sensical all at once. The more abundant you feel, the more abundant you are. Gratitude is a wonder.

Gratitude is the healthiest of all human emotions. The more you express gratitude for what you have, the more likely you will have even more to express gratitude for.

- Zig Ziglar

RECOGNIZE THAT YOU ARE PERFECTION

Check in with yourself, and your idea of perfection. Can you walk? Can you talk? Can you see beautiful sunsets, the faces of the ones you love? Per-

“ “ When you thank yourself for all that you do and all that you are, you step into your worth.

haps you are smart as a whip, creative, diplomatic, a force of nature, funny, kind, supportive and loving. Chances are you are stronger and more capable than you give yourself credit for. Self-gratitude is lost on so many. It’s a travesty. Acting kindly and showing yourself compassion and grace is gift you should not wait to open.

When you thank yourself for all that you do and all that you are, you step into your worth. You empower yourself, boosting your vibration and people are drawn to it! This mentality becomes part of who you are and how you show up in the world. If you want to be heard, seen and loved you must first be your own sounding board, see yourself for all the beauty you possess inside and out and love yourself wholly. You cannot pour from an empty cup and you cannot shine your light on the world unless it comes from within. You are the master of your own ship. Be the light you wish to see. Be the joy you wish to radiate and show yourself loving, heartfelt gratitude daily. Remember that you are evolving and at this very moment, and that you are enough.

There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle. - Albert Einstein

PRACTICE MINDFULNESS

When we are mindful, we are connecting our bodies, our minds, our hearts and our intentions. This is an incredibly meaningful thing we can do for ourselves. Gratitude promotes mindfulness and mindfulness promotes gratitude. When we take time to breathe, to meditate, to sleep and dream, to prepare nourishing meals, walk in nature, move our bodies and spend time with loved ones we are practicing mindfulness. Being in the moment is a way we can be mindful. Following our intuition is a mindful practice. Savoring a lovely meal and the way it makes our bodies feel, reveling in a joyous moment or noticing the rejuvenating, reparative perks of a good night of sleep are ways in which we may choose to practice mindfulness. Noticing how you are feeling both physically and mentally and making the necessary lifestyle adjustments are also ways we can practice mindfulness. Gratitude is important in good times but even more vital to our beings it times of trouble. Thanking yourself for taking a mindful moment or even a step in the right direction can vastly change the way you feel.

When I started counting my blessings my whole life turned around.

- Wille Nelson

DON’T BELIEVE THE HYPE

It’s hard to visualize the things you feel thankful for if you are worried about keeping up with everyone else. Everybody has an opinion and will willingly tell you what they think matters

the most. This is where it would serve you well to block out the noise and look within. Social media would have us believe that everyone has a fantastical life. Most of the celebrity perfection that is projected in the media creates a false sense of wanting. It’s easy to get carried away fantasizing about a different life, a better life. People often believe the grass is greener on the other side. Whether that is true or not is quite irrelevant. We must tend to our grass, to our gardens. We must nurture them and give love, water and time. This is a way of showing deep gratitude. When we honor and care for the beautiful things brimming with potential in our own lives, we are in a sense already practicing gratitude.

The roots of all goodness lie in the soil of appreciation for goodness.

- Dalai Lama

GOOD

THINGS TAKE TIME

This just can’t be overstated. Rome wasn’t built in a day

a minute. It’s your life, your practice. There is no correct way to set gratitude in motion. It’s such a personal thing. Some people do really well with a gratitude journal. Writing things down is a form of accountability that creates a sense of reality and tangibility. Waking with gratitude is a beautiful way to form a practice while some benefit immensely from reflecting on thankful moments before bed. Gratitude is something you can practice anytime, anywhere for any length of time. Whether you practice for five minutes or an hour, you are bound to feel the positive effects. Why wait? Remember that each day is an opportunity to be thankful. The more reasons, the better. That being said, you only need one reason to be thankful. That’s how powerful gratitude truly is.

Start where you are. Use what you have.

Do what you can.

- Arthur Ashe

Stacie Rose is a singer/songwriter, mother, producer, lover, blogger, integrative nutrition health coach, holistic lifestyle influencer and free spirit. She’s super passionate

How to PROPERLY Style ACTIVE WEAR

BY SONECA GUADARA

Athleisure wear is here to stay, and we couldn’t be any happier, right?! Lounging the day away in comfy clothes gets a big “Yes, please!” from me. However, this level of coziness can make it a little too easy to let your athletic inspired look slip from laid back to sloppy. These are some style tips to keep you looking polished while rocking your favorite casual pieces from dawn to dusk.

LOOSE SHIRTS AND BOTTOMS

Wearing all over loose clothing might be crazy comfort

able, but it can also make you look like you just rolled out of bed. When you’re wearing loosefitting bottoms, like your favorite joggers, balance their volume with a fitted graphic tee. If your tees are more relaxed, add a quick front-tuck to create structure. Conversely, style an oversized sweater with fitted leggings to look laid-back yet put together.

ADD UNEXPECTED TEXTURE

Athleisure pieces are typically constructed with super soft knit fabrics, like modal, brushed cotton or stretchy Spandex. To take your lazy day outfit from lounging to lunch out, add a wildcard piece in an elevated texture. Slip a crisp denim jacket over your long-sleeved tee to add structure to your joggers, or layer with a leather moto jacket for a luxurious, edgy twist.

MIX SPORTY WITH SOPHISTICATED

You don’t have to go head to toe locker room chic to rock the athleisure trend. Mix athletic essentials, like performance leggings, with wardrobe staples, like a chunky sweater, to create a balanced look that feels modern. For example, keep your casual vibe from devolving into disheveled by styling a comfy fleece hoodie with dark wash skinny jeans and ankle booties.

DITCH YOUR DIRTY SNEAKS

Sneakers are an athleisure go-to, but unless you’re heading to the gym, your worn in kicks won’t cut it. Seek out fashion sneakers, and make sure they are in pristine condition to keep your look fresh. Your options are endless; today’s hottest sneaker trends include slip-on canvas styles, metallics, unique textures, interesting prints and wedge soles.

ACCESSORIZE TO ELEVATE THE OUTFIT

Curate your accessories carefully to finish off your athleisure inspired looks. Drop earrings or on-trend hoop earrings will enhance an active wear ensemble; this added sparkle makes it clear you’re not on your way to a sweat session. A cool cuff bracelet or a sleek leather clutch can also do wonders to upgrade your athletic aesthetic.

BONUS STYLE TIP

Wearing leggings? Try tucking them into riding boots for a streamlined look, or pair them with ballet flats to look polished yet effortless.

Soneca Guadara is a personal fashion stylist who helps women feel beautiful and confident to rise to their highest and best selves through style. Want to know more style and fashion tips? Follow her on Instagram (@Styledbysoneca) and/or visit her website, www.stylebysoneca.com.■

Girl Up

App Unites and Empowers Women Through Fitness

After finding herself with fitness, certified group class instructor and personal trainer Darlene Bellarmino is looking to empower women with an accessible approach to working out with her app Girl Up.

Girl Up was developed with the idea of simple workouts for users of all levels to adapt to their abilities. With her years of group class

BY

By Tara DeLorenzo

instruction and personal training, as well as a psychology degree and both her NASM and AFAA certifications, Bellarmino has created approachable workouts organized by specific target zones to help women embrace their true self.

“I have four key pieces to Girl Up,” she said. “One targeted to women. I wanted simple exercises for them; I wanted users to not have to think so much. I didn’t want anyone getting stressed if they didn’t have equipment to use. And, also, I wanted it to be easy to navigate. There are some apps I got on that by the time I got to the exercise, I was so frustrated cause I had to go through page after page after page filling out different information, so I wanted to make it easy to navigate, and I wanted to make it affordable. People aren’t able to do things right now, they’re struggling, so I wanted to make this affordable. That’s the mission of my app: to help women and help empower them to be themselves.”

Bellarmino’s own fitness journey began back when her second son, now 14, was 2 years old, and she was taking time off from her corporate position as a human resource director to be home with her children. While happy to be home with her children, Bellarmino had found

I really wanted my mission to be more female related, really helping them to find themselves and empowering them to speak up, step out of their shell and feel good about themselves.❞

she has lost herself without her corporate career, so her friends encouraged her to join them at the gym. It was there she found both a new passion and herself.

“I just fell in love with it,” she said. “It really helped me have a community and find myself again, so because of that I felt like I wanted to give back and I want to start teaching fitness too. A year later, I got certified to teach group fitness, and when I went back to work to the corporate world, I kept that up and did it on the weekends or evenings and it was great. It wasn’t just for me too, but I could see people coming to my classes and they felt good; you could see personalities turn around. I loved my corporate job, but I really wanted to help people.”

She balanced both the corporate world and teaching fitness classes for 7 years before decid-

ing to dedicate her career to fitness in 2015. After managing and working for different companies, Bellarmino opened her own personal training business, RISE training.

“RISE stands for resilient, inspired, strong and empowered,” she explained. “I really wanted my mission to be more female related, really helping them to find themselves and empowering them to speak up, step out of their shell and feel good about themselves.”

With her personal training business, Bellarmino teaches fives classes: a high intensity interval training (HIIT), an upper body strength, a lower body strength and a Pilates fusion. She is also certified in TRX and boxing, among others.

“I’ve taught so many formats. You name it, I’ve taught it,” she said. “I like the variety.”

The more she was able to help women through fitness, the more she wanted to do. And, after working with developers and planning different workouts for a little more than a year, Bellarmino was able to launch Girl Up in June of 2020.

Her goal with the app was to appeal to all levels and ability. With her years in personal training, Bellarmino has seen patients through all walks of life dealing with knee injuries, shoulder injuries or cancer

(Continues on page 46)

survivors, and she has seen their intimidation when it comes to approaching workouts. Girl Up’s workouts allow for modifications and personalization that gives people with any condition the chance to find what works. The workouts are organized by parts of the body and become more advanced if weights are added. For those more in the beginner level, no weights make them more approachable, said Bellarmino.

“If you could see me right now, you’d see I’m smiling earto-ear right now; I love doing this. It’s just fun. I’m making these workouts so anyone can do it – not just levels, but also people with injuries or medical problems. I love making workouts that are accessible to everyone that everyone can do,” she said.

“Girl Up is for all levels. It can be for someone who’s never worked out in their lives. It’s intimidating to get into a gym so I made it so if a person at that level goes in, they can look at what’s there and think ‘Oh, I can do that. I don’t have to use weights; I can just do this,’” she continued. “It’s also geared towards mid-level and higher level because anyone who’s been working out knows they can just add weights or increase their weights and they would know how to make it a higher inten-

sity workout for them. So, that’s a key piece in it. I don’t feel like a lot of apps do that. I feel like they gear towards a specific level and then hopefully people figure out the other levels, and it was so important to me that it was easy to navigate as well.”

Her years of experience teaching various formats, in addition to specializing in both group class instruction and oneon-one personal training helped enhance her approach to the app too, as she was able to design the app to allow people to personalize what they are looking to work on, while the group training has helped her learn what goes into a successful workout.

And more than just a workout platform, Bellarmino hopes the app inspires a community to grow.

“It’s more than just an app for women, I really would love to

build a community with it. So, I hope people get that, and I think they’ll love it because it’s easy to get through and do,” she said. “So many people come to me intimidated and I don’t want that. I want it to be simple and approachable for them so they realize they can do it.”

Girl Up brings together the best of Bellarmino’s personal training experience and her group training instruction. To Bellarmino, this app is more along the lines of personal training, since it is so personalized based on user preference, but it has a class type environment for each workout.

Looking forward too, Bellarmino hopes to add classes to the app, where she is teaching and leading a 20- to 30-minute class. Her goal for Girl Up is to have classes of all varying lengths of time so that women of all lifestyles and schedules can find time to work out.

“I think it’s important because we can’t always get to a gym, especially right now; there’s so many restrictions. People can’t get to the gym like they used to, and they have their kids home with them all day long or half a day, so it’s really hard,” she said. “With this app, they can do a workout whenever they want for as little or as long as they want, for as long as they (Continues on page 48)

have the time. They can just get on the app and do their workout and be done with it. It’s great and it’s important because it’s right there with them, so if they have the time and energy, they can just hop on it and do it. I didn’t want anything where people had to think too much. People go on an app because they don’t want to think about a workout. It’s already there for them; it makes it simple.”

With workouts focusing on all parts of the body, as well as HIIT workouts readily available, Girl Up seeks to make working out more attainable, approachable, and affordable, and Bellarmino hopes to help women grow comfortable with themselves and as a community with

the app. With the help of Girl Up, she hopes women are able to transform themselves not just physically, but mentally.

“What I like people to know is I feel like life is about loving who you are, accepting others for who they are and recognizing the work of both. It’s important because I feel like people are just so critical of one another and it’s not until we take a step back and think about it and we’re all just trying to live and love ourselves. I want people to love who they are and accept others,” Bellarmino said.

“[And with this app,] I hope that women are able to relieve stress because we just have so much going on right now. I hope they find confidence in themselves

and realize they can do more than they could imagine. I hope not just physically but mentally and emotionally their health improves if they were in a rut or going through something. I hope this app helps them recognize they’re so much better than they think they are.”

Girl Up is available for download on the Apple App Store.

Monthly memberships are available for $7/month and annual memberships are available from $59.99. There is also a 6-month membership for $39.99. Girl Up also offers a 14-day free trial.

More information can be found at www.girlup.app, on Facebook at https://www.facebook.com/GirlUpApp/ or on Instagram at GirlUp.App.❣

Receive up to three free eligible Monogram appliances or generous credits toward the appliances of your choice.† Offer runs from January 1, 2021 through December 31, 2021.

Age with Style and Grace

Courtesy of Longevity Labs

Aging may be inevitable, but with advancement in research and technology, there are plenty of ways you can slow, or even reverse, the hands of time to stay healthy and promote longevity.

Consider these ideas from Longevity Labs+, a company dedicated to cutting-edge aging research and the makers of spermidineLIFE, a first-of-its kind, clinically studied supplement containing natural spermidine, which renews cells and can reverse the signs of aging:

Protect Your Skin

Not only does your skin protect vital internal organs, it’s an essential barrier to intruders like bacteria and other infectioncausing microbes. The skin is also the body’s greatest tool in managing hydration levels and providing critical cues to your nervous system about things like temperature and pain. With such a big role in your overall health and well-being, the skin often shows the first signs of aging. Wrinkles and age spots are often indicators of a person’s true age.

As you grow older, your metabolism slows, making it easier to hold onto extra weight.

However, you can reduce the visible impacts of aging on the skin with daily care. Regularly moisturizing helps keep skin supple, and diligent sunscreen application year-around can protect your skin from damaging sun rays. Some compounds and nutrient plans can help nurture youthful skin.

It’s also important to closely monitor your skin for changes, especially changes to moles or other spots that may be signs of skin cancer, which is generally treatable when caught and managed early. In addition, collagen peptides and a spermidine-rich diet can be key in ensuring healthy skin into your later years.

Maintain Clean and Healthy Cells

You may not realize it, but as each day passes, your body’s cells age, die and accumulate toxic matter, which disrupts cellular function and causes a myriad of agerelated diseases such as dementia and cardiovascular disease as well as decreases immune function. However, a compound naturally produced by the body and found in nature called spermidine can clean cells of toxic matter so they can operate with renewed youth and efficiency.

Spermidine triggers a cellular renewal process called autophagy, which allows cells to shed layers of waste and regenerate instead of slowing down and dying off. As the body ages, natural levels of spermidine decline, cellular regeneration slows and signs of aging are accelerated.

Spermidine is a key to anti-aging and is believed to help reduce the onset of neurodegenerative and age-related diseases. You can boost spermidine levels by eating certain foods that are high in spermidine, like lentils, soybeans, mushrooms, aged cheese, pears, broccoli, peas and cauliflower. However, few people eat enough spermidine-rich foods to maintain optimal levels in their later years. Taking a supplement like award-winning spermidineLIFE [Editor’s Note: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.] can support cellular renewal and help cells stay young and healthy. The first and only clinically studied spermidine supplement in the world, it includes spermidine naturally extracted from European non-GMO wheat germ along with carefully selected vitamins, minerals and healthy fats.

Manage Physical Health

As you grow older, your metabolism slows, making it easier to hold onto extra weight. Excess pounds are associated with numerous health risks, in addition to slowing you down overall. Maintain a more youthful body and mobility by consuming a well-rounded, nutritious, wholefood diet and committing to regular exercise, which can help not only banish extra calories but also keep your

Prep time: 30 minutes

Cook time: 1 hour

Servings: 8

IngredIents:

1 Tablespoon olive oil

1 pound uncured, organic bacon

1 pound sliced, organic white mushrooms

1 pound organic broccoli

½ cup water

2 cups grated aged cheddar cheese

14 organic eggs

1-2 teaspoons garlic salt

fresh ground black pepper, to taste

Directions:

In skillet over medium-high heat, heat oil. While skillet is warming, chop bacon into small pieces. Cook bacon until crispy. Transfer bacon to plate covered with paper towel to absorb excess grease.

Drain most grease from skillet, reserving some to sauté mushrooms.

Sauté mushrooms until translucent. Cut broccoli into thick, bite-sized pieces; cover and microwave 4 minutes with water to soften.

Heat oven to 350 degrees Fahrenheit.

Crack eggs and whisk until egg whites and yolks blend together in one consistent color. Season with garlic salt and pepper, to taste.

In bottom of baking pan or cast-iron skillet, spread broccoli and mushrooms evenly. Add crispy bacon bits and cheddar cheese. Pour eggs into pan and carefully stir until ingredients are evenly mixed.

Bake 40-45 minutes, or until top of casserole starts to brown.

muscle tone strong, your balance steady and your posture straight.

Just as important as what you do to protect your health as you age is what you don’t do. That means limiting alcohol, quitting smoking and avoiding the temptation to indulge in high-fat and sugary foods.

Support Mind Matters

Worry lines aren’t just wrinkles that come with age; they can be a sign of persistent angst. From stress to lack of sleep to slips in memory, there are plenty of reasons to focus on your mental health as you advance in years.

Getting enough rest can play a big role in your physical health as well as your mental wellness. Too little sleep prevents your body from reenergizing itself fully and can affect your cognition and mood. Worry and stress can also cause you to feel your years. Information is key, and

smart devices such as heart rate and sleep trackers can provide you with the necessary information to find what helps and what hurts healthy circadian rhythms and deep, regenerative sleep.

Growing forgetful as you age is also common to an extent, but memory problems can be exacerbated by stress, lack of sleep and other factors. You can also keep your mind sharp by playing games, doing puzzles, reading and maintaining an active and engaging social life with others. Even during this pandemic, phone and video calls can help engage your mental state through important social activity.

Eat Away Your Age

This tasty recipe features three of the top 10 spermidine-rich foods: broccoli, mushrooms and aged cheese. It also keeps well, so you can prepare it for a casual brunch then reheat for an easy breakfast the next day. ■

Make Heart Health Part Of Your Self-Care Routine

Courtesy of Family Features

Devoting a little time every day to care for yourself can go a long way toward protecting the health of your heart. Simple selfcare, such as taking a moment to de-stress, giving yourself time to move more, preparing healthier meals and not cheating on sleep, can all benefit your heart.

Because heart disease is largely preventable, focusing on improving your heart health is important. Heart disease is a leading cause of death for women and men in the United States, and many Americans remain at risk, according to the National Heart, Lung and Blood Institute (NHLBI). People with poor cardiovascular health are also at increased risk of severe illness from COVID-19.

“Studies show self-care routines, such as taking a daily walk and keeping doctor’s appointments, help us keep our blood pressure in the healthy range and reduce our

risk of heart disease and stroke,” said David Goff, M.D., NHLBI’s director of cardiovascular sciences.

It may be easier than you think to “put your heart” into your daily routine. Each Sunday, look at your week’s schedule and carve out 30 minutes for heart-healthy practices. Take an online yoga class, prepare a hearthealthy recipe, schedule your bedtime to get at least seven hours of sleep or make a medication checklist. Then, seek out support from others to help you stick to your goals.

(Continues on page 56)

“Because heart disease is largely preventable, focusing on improving your heart health is important.”

Consider these self-care tips to try each day to make your heart a priority:

Self-Care Sunday

Find a moment of serenity every Sunday. Spend some quality time on yourself.

Mindful Monday

Be mindful about your health and regularly monitor your blood pressure or blood sugar, if needed. Keep an eye on your weight to make sure it stays within or moves toward a healthy range.

Tasty Tuesday

Choose how you want to approach eating healthier. Start small by pepping your meals with a fresh herb or spice as a salt substitute. Get adventurous and prepare a simple, new, heart-healthy recipe. Or, go big by trying a different way of eating, such as the Dietary Approaches to Stop Hypertension (DASH) eating plan, which is scientifically proven to lower blood pressure. DASH is flexible and balanced, and it includes plenty of fruits and vegetables, fish, poultry, lean meats, beans, nuts, whole grains and low-fat dairy products.

(Continues on page 58)

Wellness Wednesday

Don’t waffle on your wellness. Move more, eat a fruit or vegetable you’ve never tried, make a plan to quit smoking or vaping or learn the signs of a heart attack or stroke.You could be having a heart attack if you have chest and upper body pain or discomfort, shortness of breath, cold sweats, nausea or lightheadedness. You might be having a stroke if you experience numbness in the face, arm or leg; confusion; trouble talking or seeing; dizziness; or a severe headache.

WINTER 2020

Publishers

Steven & Sharon Goldstein

Associate Publisher Br andon Goldstein

Editorial Director

Treat Yourself Thursday

Jessica Humphrey-Cintineo

Treats can be healthy. Try making a dessert with fresh fruit and yogurt. Then stretch your imagination beyond food. Host a family dance party, take a few minutes to sit and meditate, go for a long walk or watch a funny show. Whatever you do, find a way to spend some quality time on yourself.

Design Director

Jessica LaPlaca-Br uno

Fashion Director

Candace Kr istin

Photographer Nick Gagliano

Follow Friday

Contributing Writers

Ron Ber gamini

Sheila M. Clancy, MS, CHES

Tar a DeLorenzo

Follow inspiring people and pages on social media, or text a friend to help you stick to your self-care goals. Remember to take care of your mental health, too. Two of the main hurdles to self-care are depression and a lack of confidence, according to a study published in the “Journal of the American Heart Association.” If your mental health is taking a toll, take action to show your heart some love. Reach out to family and friends for support, or talk to a qualified mental health provider.

Michelle DeSantis

Kr istin Favaloro

Tr acy Flaher ty, CHHC

Br andon Goldstein

Dr Michael Gross

Soneca Guadar a Tar a Ippolito-Lafontant

Mar ilyn Katzman

Richard Posluszny

Kimber ly Redmond

Mar y Ann Treger

Selfie Saturday

Michele Weinstein Bergen County The Magazine is published six times a year Mail all editor ial and adver tising mater ials to 297-101 Kinder kamack Road, Suite 135, Oradell, NJ 07649 or email mater ials to steven@bcthemag com

Inspire others to take care of their hearts. Talk about your self-care routine with loved ones or share a selfie on social media. Having social support and personal networks can make it easier to get regular physical activity, eat nutritious foods, reach a healthy weight and quit smoking.

For advertising and information, please call (201) 694-5197 or (201) 694-5196 For subscr iption infor mation or to contact us , go to www bcthemag com

Learn more about heart health and heart healthy activities in your community, and see what others are doing for their heart health, at nhlbi.nih.gov/ourhearts or follow #OurHearts on social media.♥

DISCOVER NATURE-INSPIRED

PAINT TRENDS

FOR A CALMING HOME

When it comes to home

design, color can change everything. From understated, clean hues and calming neutrals to soft greens and mid-tone colors with artistic qualities, a whole new style is just brush strokes away. With the right color palette, you can transform your space to highlight contemporary trends while creating your desired ambiance.

These curated Clark+Kensington color palettes, showcasing on-trend looks for 2021, are heavily inspired by nature and natural materials like raw cotton, linen, wood tones and soft, peaceful greens. The colors invite the best of the outdoors inside so you can design a personal refuge where you’re free to relax and unwind.

Each of these three collections, assembled by the experts at Ace Hardware, can help conjure a sense of calm and offer inspiration so you can thoughtfully incorporate color into your home.

Mindful Living

If you want to bring new layers of wellness to your life, the calming neutrals and soft greens that make up this refreshing and cleansing palette may be just what you’re seeking. The muted tone of Fair Isle is a soft neutral that pairs well with a wide range of colors, such as the inviting Blue Spruce green that resembles a richly treed mountainside. Additionally, Swiss Coffee and Natural White offer neutral options that lend a surprising sense of coziness while Smokey Taupe and Playas de Cancun provide

alternatives to bring bolder, but still soothing, color to your space.

Understated Impact

If minimalism and clean lines reflect your desire to simplify your surroundings, you’ll likely be drawn to a “less is more” approach to design. This uncluttered sensibility allows you to focus on key elements of a room that are impactful yet edited. To achieve this look, build your palette around slate-like hues of gray and blue, such as Gothic Iron or a cooler take on slate with Magic Fountain. Options like Silent White and Abstract Gray lend neutral warmth while an earthy burgundy like Red Tulip or the deep, not-quite-black tones of Midnight Stroll are ideal for creating a focal point.

Creative Escape

This palette of mid-tone colors with artistic qualities may be best suited for someone who embraces traditional crafting techniques and delights in working with his or her hands. Striking slate blue Midnight Oil is reminiscent of waves crashing in the dark of night while Subtle Gray offers a softer take on the slate-like tones. As the name suggests, Fiddlehead Fern brings lush vegetation to mind while Act Naturally and Caramel Apple deliver pops of color consistent with streaks of an orange-kissed sunset. The most subtle of this collection, Beach Cottage, features a slightly peach-to-pinkish tint that gives unique character to a neutral selection. Any color in these palettes can be selected and ordered from the comfort of your home online using in-store pickup, curbside pickup or delivery from your local store. Start with color samples to test your colors on your walls in different locations and under different lighting then order your gallons and painting supplies when you’re ready to complete your project. Find more inspiration and all the supplies you need to transform your space with paint at acehardware.com.■

With the right color palette, you can transform your space to highlight contemporary trends while creating your desired ambiance.

A Spring Salad Celebration

Courtesy of Dole

Fresh fruits and veggies are often the flavors of spring, and you can bring them all together by celebrating the change of seasons with a homemade masterpiece.

This Steamboat Willie Green Apple Waldorf Salad, created in 2018 in honor of Mickey Mouse’s 90th anniversary, is perfect for adopting a diet rich in produce with green apples, pineapple, blueberries, grapes, celery and, of course, salad greens. With all the fresh flavor, including Dole’s 50/50 Salad Blend – a robust and balanced blend of delicate baby greens and lettuces: tender baby spinach, peppery radicchio and invigorating arugula and chard – it’s an ideal recipe to honor spring.

Large salads like this make for a nutritious yet filling meal for the whole family and can be enjoyed nearly any time of day as a lunch, appetizer, snack or even as a main course at the dinner table.

Find more easy-to-make recipes, kid-friendly activities, inspiration for families spending time together at home and more at dole.com/at-home-resources.

Steamboat Willie Green Apple Waldorf Salad

Total time: 10 minutes

Servings: 8

Ingredients:

3/4 cup fat-free Greek yogurt

2 teaspoons Dijon mustard

16 ounces chopped, cooked chicken

1 cup chopped green apple

1 cup Dole Blueberries

1 cup Dole Red Grapes, halved

1 cup chopped, fresh Dole Tropical Gold Pineapple

1/2 cup Dole Celery, cut into chunks

1 tablespoon freshly chopped mint

1 package (5 ounces) Dole 50/50 Salad Blend

1/4 cup chopped pecans or walnuts (optional)

Directions:

In medium bowl, stir yogurt and mustard. Stir in chicken, apples, blueberries, grapes, pineapple, celery and mint. Toss to evenly coat.

Pour salad blend onto serving platter. Arrange chicken mixture on salad blend and sprinkle with pecans or walnuts, if desired.

Tips: This can be served as salad or spooned onto tortillas and rolled up for wraps. The amount of yogurt dressing can be adjusted based on personal preference.

UPCOMING VIRTUAL HEALTH EVENTS

Bergen County’s area hospitals have gone virtual with their classes and programs. Here, you’ll find their free offerings. Register, then participate from the comfort of your own home via your computer.

Not sure how to explain to your daughter the changes in her body? Join Hackensack Meridian Health’s pediatric and adolescent gynecologist Heather Applebaum, M.D., as she discusses what’s normal regarding body mechanics, sexuality, hormones and more. This free webinar is approximately 45 minutes and will include a question and answer portion. Participants are encouraged to submit questions for the discussion, to be held on Monday, March 1 from 6:30-7:30 p.m. Register here: https://tinyurl.com/y3jour2r.

People can be healthier after a diagnosis of cancer than they were before! This program provides cancer survivors with some simple tools to establish healthy eating and lifestyle habits to stay active and engaged in living the best life possible. Include more plant based meals, fall in love with fruits, vegetables and whole grains, get closer to a healthy body weight, reduce your sugar intake and make some peace with physical activity- these are some of the topics explored in this evidenced based nutrition program taught by the nutrition experts at the John Theurer Cancer Center. The webinar will be held on Thursday, March 18 from 10-11 a.m. Register here: https://tinyurl.com/y25ovlnq.

Learn nutrition tips and strategies to find foods that are beneficial while undergoing treatment or recovery from colorectal cancer during a webinar on Tuesday, March 23 from 12-1 p.m. with Englewood Health’s Robin DeCicco, Integrative Medicine nutritionist. The fee is $10. Register here: https://tinyurl.com/y5q8ewpm.

Learn the difference between normal memory loss and abnormal memory loss as you age and ways to keep your mind sharp. This free webinar is approximately 45 minutes and will include a question and answer portion. The webinar will be held on Thursday, April 1 from 1-2 p.m. Regis-

ter here: https://tinyurl.com/y6dz6pjd.

Atrial fibrillation (Afib) is the most common irregular or abnormal heart rhythm disorder affecting over 3 million Americans today. Thankfully more options to treat Afib are available more than ever before. Learn about Afib and the latest treatment options available on Tuesdays, April 13, May 11, June 8, July 13 or Aug. 10 from 6:30-7:30 p.m. The discussion will be led by Valley’s Dan, Musat, M.D.; Advay Bhatt, M.D.; Tina Sichrovsky, M.D.; and Mark Preminger, M.D. To register or for more information, call 1-800-825-5391 or visit ValleyHealth.com/Events.

Learn about the latest treatment options and guidelines for managing your asthma from one of Valley’s pulmonologists and critical care specialists, Nat T. Levy, M.D. on Tuesday, April 13 from 7-8 p.m. To register or for more information, call 1-800825-5391 or visit ValleyHealth.com/Events.

Safe@Home by Safe Sitter® is a program designed for students in grades 4-6 to prepare them to be safe when they are home alone. Safe@Home is a 75-minute program that teaches students how to practice safe habits, how to prevent unsafe situations, and what to do when faced with dangers such as power failures or weather emergencies. Students are also introduced to the Safe Sitter® First Aid Chart and learn a system to help them assess and respond to injuries and illnesses. All students will receive a book that will be mailed after registration. The webinar will be held on Wednesday, April 14 from 4:30-5:45 p.m. Register here: https:// tinyurl.com/y5clygjq.

Tune in to learn about current health concerns and what you need to know to stay healthy with Valley’s Emergency Medicine Physicians on Wednesday, April 14 from 6-7 p.m. and/or Tuesday, June 8 from 7-8 p.m. To register or for more information, call 1-800-825-5391 or visit

ValleyHealth.com/Events.

Discover nutrition tricks and tips from Joy Bauer, MS, RDN, health expert for NBC’s “TODAY” show and mom of three on Saturday, April 17 from 10-11 a.m. Cook along with Joy from the comfort of your own kitchen, creating healthy and delicious meals your family will enjoy. To register or for more information, call 1-800-825-5391 or visit ValleyHealth.com/Events.

Learn how the foods we consume can play a key role in boosting your immune health on Wednesday, April 21 from 7-8:30 p.m. with Nicole Fuller, RDN, Valley Dining. To register or for more information, call 1-800825-5391 or visit ValleyHealth.com/Events.

Join for a live, virtual program featuring BMX champion Tony Hoffman as he shares his journey from opioid addiction, homelessness and prison to getting sober, coaching the Olympic BMX team and traveling the country to spread his message of recovery on Tuesday, April 27 from 7-8 p.m. This program is co-sponsored by Valley and the Mahwah Municipal Alliance. To register or for more information, call 1-800-825-5391 or visit ValleyHealth.com/Events.

Osteopathic manipulative treatment (OMT) is a hands-on technique used to help relieve pain. Learn how this type of therapy can be applied to help relieve common complaints of back pain, headaches and other ailments from Valley’s Physiatrist Jack Annunziato, DO on Thursday, April 29 from 7-9 p.m. To register or for more information, call 1-800-825-5391 or visit ValleyHealth.com/Events.

Narcolepsy is a chronic condition in which extreme daytime drowsiness and sudden bouts of sleep are typical. Join to discuss how narcolepsy is treated and lifestyle changes that can help manage the symptoms from Valley’s Rahat Salamat, MD, pulmonologist and sleep specialist, on Wednesday, May 5 from 7-8 p.m. To

register or for more information, call 1-800825-5391 or visit ValleyHealth.com/Events.

Much has been written about Vitamin D and its benefits, but what is the real story about this supplement that reportedly enhances bone health and improves the immune system? Find out more about this supplement and how it may benefit you on Tuesday, May 11 from 7-8 p.m. with Valley’s Gerard Tuohy, RPh, pharmacist. To register or for more information, call 1-800825-5391 or visit ValleyHealth.com/Events.

Now, the Café is set for its biggest evolution yet Star ting Jan 21, the Saddle River Café will be open seven days a week for lunch and dinner, as well as (BYOB) brunch on Saturdays and Sundays

Bridge Medical Center. To register or for more information, call 1-800-825-5391 or visit ValleyHealth.com/Events.

Moms and daughters (9-12 years old) hear about the exciting changes to expect in a young girl’s body from Valley’s Farah Benarba, DO, OB/GYN, on Thursday, May 13 from 6:30-7:30 p.m. To register or for more information, call 1-800-825-5391 or visit ValleyHealth.com/Events.

If by some strange chance there was nothing on the menu that strikes your fancy, there are daily specials for both lunch and dinner – and they always include some sor t of unique beverage special, such as the Immune Shot, perfect for keeping those wear y winter germs at bay in a refreshing shot.

Then, there’s the burrata. Ever yday, the Café offers a new twist on this trendy cheese .

The unprecedented coronavirus pandemic has caused many to suffer unthinkable losses including losses of loved ones, employment and even a way of life. Join on Thursday, May 13 from 10:30-11:30 a.m. to learn more about these challenges and how to better manage grief associated with the coronavirus. The discussion will be led by Valley’s Kristin Pendy, LCSW, chief clinical officer, New

“Eat your veggies

Though you ’ re used to seeing it with prosciutto and red pepper, Knott, Means and their team add their twist to elevate it using seasonal ingredients and the creativity they’ve become known for.

We could write more about it, but the Saddle River Café’s food does the talking.

ten hear, but why is that? Join on Tuesday, May 25 from 7-8 p.m. to learn why eating vegetables and making sure you get enough in your diet is so important. This discussion will be led by Valley’s Nicole Fuller, RDN, registered dietitian. To register or for more information, call 1-800-825-5391 or visit ValleyHealth.com/Events.

Valley’s weekly Group is now meeting online. Talk to

other breastfeeding moms and Valley’s breastfeeding specialists from the comfort of your home. For more information, including dates and times, call 201-2916151 (option 1) or email familyeducation@ valleyhealth.com. To register or for more information, call 1-800-825-5391 or visit ValleyHealth.com/Events.

DID YOU KNOW THAT HEART DISEASE CAN BE PREVENTABLE?

VALLEY OFFERS A FREE HEART HEALTH RISK ASSESSMENT

While heart disease remains the leading cause of death for men and women in the United States, many Americans don’t recognize that it’s preventable. BC The Mag recently had a conversation with cardiologist Gerald Sotsky, MD, Director, Cardiac Services, The Valley Hospital, and Chair, Cardiovascular Services, Valley Medical Group, about steps individuals can take to reduce their risk.

Q. Is heart disease largely preventable?

A. Ninety percent of heart disease is due to modifiable, controllable risk factors. This means that heart disease is largely preventable and manageable by addressing treatable risk factors and making lifestyle changes.

Q. What are some of these controllable risk factors?

A. They include high blood pressure, high cholesterol, and smoking. Believe it or not, according to the Centers for Disease Control, about half of Americans (47 percent) have at least one of these three risk factors. Other medical conditions and lifestyle choices that can also put people at a higher risk for heart disease include:

• Diabetes

• Overweight and obesity

• Poor diet

• Physical inactivity

• Excessive alcohol use

Q. Could people have some of these risk and be unaware of it?

A. You could have an underlying condition – such as high cholesterol – and be unaware of it. The first step in prevention is to know your risk for heart disease. This includes getting regular checkups with your doctor. To further help our community stay healthy, the Valley Heart and Vascular Institute offers a free, comprehensive cardiac risk assessment for women and men between the ages of 20 and 79.

Q. What does this assessment entail?

A. The assessment, which has largely been conducted virtually during the COVID-19 pandemic, is conducted by a nurse practitioner. It includes a health history, a review of cardiovascular risk factors, an evaluation of cholesterol and diabetes screening bloodwork, a review of biometrics (BMI, waist measurement, body fat analysis), heart health education, and diet and lifestyle recommendations. The assessment also considers gender-specific risk factors – such as pregnancy history – and emerging risk factors, such as sleep apnea, stress, inflammatory disease, and post-cancer treatment with certain chemotherapeutic agents or chest radiation.

Those interested in a cardiac risk assessment can call 201-447-8535 to make an appointment. ■