E R F
E
HEALTHY
LIVING
HEALTHY
PLANET
Down to Earth How Regenerative Farming Can Save the Planet
Psychedelic
Healing
Indoor Edible Gardening ALL ABOUT CBD
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Contents 16 DOWN TO EARTH
25
The Promise of Regenerative Organic Farming
20 Pennsylvania’s
Regenerative Farmers Cultivate ‘Lifestyles, Not Just Livelihoods’
24 HEALING FROM GRIEF Four Ways to Find Peace
25 Hemp-Derived
36
Cannabidiol
A Primer on the Latest Research
1487 Old Lancaster Pike • Reading • 610.406.5733
30 Indoor Edible Gardening Grow Veggies, Sprouts and Microgreens Year-Round
33 The Healing Potential of Psychedelic Medicines
Promising Studies on Stress Disorder, Depression and Addiction
36 Getting Pregnant
42
Lifestyle Strategies to Boost Fertility
39 ON A ROLL
Foam Rollers Ease Pain and Workout Recovery
42 CANINE OBESITY When Doggies Need Diets
DEPARTMENTS 8 news briefs 11 global briefs 14 health briefs 23 eco tip 24 inspiration 25 green living 4
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30 conscious
eating 33 healing ways 36 healthy kids 39 fit body 42 natural pet 44 calendar 49 resource guide
Natural Awakenings is a family of 50-plus healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.
16
Join a Growing Online Spiritual Community
Visit our website for more information.
23
24 Lancaster, Pennsylvania
advertising & submissions how to advertise To advertise with Natural Awakenings, visit our websites at NALancaster.com or NABerks.com, or contact us at Advertising@NALancaster.com or by phone at 717-3993187. Deadline for ads: the 5th of the month. Editorial submissions Submit through our website or email articles, news items and ideas to: Publisher@NALancaster.com. Deadline for editorial: the 1st of the month. calendar submissions Submit events/classes through our website or email us at Publisher@NALancaster.com. Deadline: the 5th of the month. No phone calls or faxes, please. regional markets Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com.
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March 2021
5
letter from co-publishers
regenerate verb: to re-create, reconstitute or make over, especially in a better form or condition.
I
f any of you know me personally, you’ll know that I love plants! My home is full of peperomia, bird of paradise, fiddle leaf fig, ficus trees, snake plants, philodendron, aloe, succulents, ferns, Kendra and Jacqueline and orchids. My goal this year is to use the sunlight at the kitchen windows to grow herbs and veggies as a head start for the kitchen garden. Spring, my favorite season, is a time of new beginnings and hope for things to come. Our March issue celebrates these themes with the topic of regeneration beginning from the ground up, starting with reconstituting our land into soil that supports and sustains life. In “Pennsylvania’s Regenerative Farmers Cultivate ‘Lifestyles, Not Just Livelihoods,’” writer Sheila Julson interviews two local regenerative farmers who, after retiring from their first careers, manifested their desires to responsibly care for the land, their animals and their personal health. With the purchases of their respective farms in Berks and Lancaster counties, they began investing in the next generation. Their farmlands have been restored into vibrant and harmonious ecosystems that can now support an environment largely focused on permaculture-an approach that cares for the Earth and all of its creatures in an integrated way. In our feature article, “Down to Earth, the Promise of Regenerative Farming,” we learn that with “only 60 harvests left before our soil is completely depleted,” it is imperative that we turn a clear focus to restoring biodiversity and improving the quality of the soil in which our food is grown. Plant-based modes of healing are deeply rooted in this issue and include an update on the latest research on hemp-derived CBD and its benefits for managing epilepsy, chronic pain, anxiety and insomnia. Sprout-inspired recipes accompany the article, “Indoor Edible Gardening: Grow Veggies, Sprouts and Microgreens Year-Round.” And mushrooms of a specialized variety emerge with a look at the healing possibilities of psychedelics to manage depression and addiction. Be sure to round out all that Natural Awakenings has to offer this month by paying a visit to our website’s Online Exclusives, where you can catch Earthbound Artisan’s latest monthly “Nature Observation Through the Seasons” contribution on change and transformation. Also relevant to our themes, Rodale Institute’s Jeff Tkach extols the benefits of regenerative healthcare-a prevention-based approach to human and environmental health that we feel embodies and embraces our collective humanity and this beautiful planet we call home. As March winds blow into spring with longer days and warmer temperatures, it’s time to get outside for a visit to a local farmer, Rodale Institute’s Organic Plant Sale or Bent Limb Farm’s Annual Shearing Day. Happy spring!
Kendra Campbell and Jacqueline Mast, Co-Publishers 6
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LANCASTER/BERKS Edition Co-Publishers Jacqueline Mast Kendra Campbell Editor Gisele Rinaldi Siebold Design & Production Steffi K. Kern Patrick Floresca Advertising Kendra Campbell Lori Johnson Social Media Kyle & Amy Hass contact us Ten Branches Publishing P.O. Box 6274 ∙ Lancaster, PA 17607 Phone: 717-399-3187 Fax: 717-427-1441 Publisher@NALancaster.com NALancaster.com • NABerks.com
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Natural Awakenings Lancaster/Berks is a faithful steward of global resources and committed to being a part of an environmentally conscious community. We utilize a local printing company and an environmentally-friendly cold-set web printing process which emits virtually immeasurable VOCs into the environment. This product is 100% recyclable.
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Reflexology Now Available at Aqua Blue Wellness Center
news briefs
Inshanti Now Offering Essential Mists
I
nshanti Pure Essential Oils, located in Kinzers, is now offering a new product. Essential Mists come in four scents: Pure, Burst, Balance and Hugs. The mists can be used to sanitize face masks, linens, yoga mats and hands, as well as to purify the air in a car or home. All blends are antiviral, antibacterial and antifungal. “When we introduced these during our holiday open house, they sold out—customers loved them,” says Debra Stolzfus owner and creator of Essential Mists. “They fit perfectly in your purse or bag and are easy and convenient to take along.” Stolzfus is a nationally certified clinical aromatherapist with advanced studies in chemistry and aromatic medicine. She and her team at Inshanti are committed to science and ready to educate clients about essential oils. Cost: $15 to $25. Location: 48 Slaymaker Hill Rd., Kinzers. For more information or to place an order, call 717-587-3990, email Info@Inshanti.com or visit Inshanti.com. See ads, pages 24, 49 and 50.
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Lancaster-Berks
NALancaster.com | NABerks.com
A
qua Blue Wellness Center, located in Smoketown, is now offering reflexology sessions with a nationally certified reflexologist. Reflexology is a holistic therapy based on the discovery that there are nerve ending points on the feet and hands which correspond to organs, muscles, glands, systems and structures within the body. Applying specific pressure techniques to corresponding points on the feet and hands may help facilitate the body’s return to a state of homeostasis. During a typical 60-minute session, the client remains fully clothed with the exception of shoes and socks. Following a foot soak, each session is tailored to the individual needs of the client using only the techniques of therapeutic touch, applied with varying degrees of pressure to bring about results. Reflexology may increase relaxation; reduce or eliminate pain; alleviate the effects of stress; revitalize the body’s energy; boost the immune system; improve bodily functions; and help to regulate lymphatic flow. Location: 2435 Old Philadelphia Pike, Smoketown. For more information or to schedule an appointment, call 717-656-8615 or visit AquaBlueWellnessCenter.com. See ads, pages 13, 52 and 54.
Pangea Mediation Opens in Lancaster
P
angea Mediation, LLC, is a new business offering mediation, facilitation and training in communication and conflict resolution. Various types of mediation include family (divorce, co-parenting, etc.), and business/ workplace. Conflict coaching, facilitation and training are also offered. Mila Pilz is the principal of Pangea Mediation. She earned her master’s degrees in conflict resolution and in international and intercultural communication from the University of Denver, along with a certificate in alternative dispute resolution from the University of Denver’s University College. Previously, she served as executive director of the Lancaster Mediation Center, and later as executive director for Program Operations when it became Advoz. She is a basic, divorce/custody and elder mediator. Additionally, Pilz is trained in facilitation and restorative justice processes such as circles and victimoffender dialogue. For more information, email Mila@PangeaMediation.solutions, call 717-219-7174 or visit PangeaMediation.solutions. See ads, pages 22 and 52.
Reign Products Promote Female Health and Well-Being
T
he goal of Jewel Sanitary Napkins, LLC, is to shed light on the taboo subject of female cycles, which has silenced females from all cultures for many years. Their mission is to raise awareness by informing both teens and women globally that suffer in silence with pain, heavy bleeding, unhealthy menstrual cycles and the potential toxicity of tampon use. Revolutionary Reign eight-layer sanitary pads contain a graphene-infused strip, which may provide various health benefits and could potentially help with circulatory health, cell activity and metabolic health. In addition, it may help inhibit harmful bacteria growth. The layers are 10 times more absorbent than traditional sanitary napkins to protect against leakage, move moisture away to keep the body dry and comfortable, and offer breathability to keep the area cool. Reign has five variations to meet a woman’s menstrual flow: ultra-thin panty liner for everyday use; very light panty liner with wings and light absorbency; moderate, heavy and super-heavy overnight flow. Recurring monthly shipments are available. For more information or to place an order, visit MinervaZ811.JewelPads.com or call 717859-1210. See ad, page 38.
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news briefs
Interactive Workshop Features Mindful Stress Management
W
est End Yoga and Keystone Functional Medicine will host an in-person and virtual interactive workshop about the impact of stress on whole-body wellness, from 7 to 8 p.m., March 5, at West End Yoga Studio, in Lancaster. The evening will feature open conversation, time for Q&A, light refreshments and a chance to connect with others. Dr. Mary Regan, CRNP, from Keystone Functional Medicine, located in Lancaster, will discuss how stress impacts body systems, hormone levels and more. Afterward, Jessica Rodriguez, owner of West End Yoga Studio, will reflect on the impact yoga can have on stress. Megan Hall–Bunty, a 700-hour certified yoga instructor, will lead participants through a 20-minute gentle yoga session designed to introduce common yoga techniques for managing and balancing stress. Cost: $20/in-person, $15/virtual. For more information or to register, call 717-406-9681 or visit WestEndYogaStudio.com. See ads, pages 40 and 54.
East West Functional Training Offers Free Introductory Services
T
hrough the month of May, Leslie Dowling, functional nutrition lifestyle practitioner and owner of East West Functional Nutrition, LLC, is offering a free, one-hour virtual consultation (valued at $75) to review issues that potential clients could address, regarding healthier lifestyle changes. A free, 30-minute, virtual consultation that gives a brief overview about one of the following detox packages (valued at $125 for 90-minutes) is also available. Detox Your Environment At Home includes education and discussion about potential toxins in the home, such as radon, mold, body products and more, that can trigger cancer, autoimmune disorders and possible other conditions. Kitchen Facelift will provide a consultation about how to make the switch from processed foods to whole, non-GMO, gluten-free foods. Mindshift Change to Your Diet focuses on getting to the root cause of the emotional mindset related to eating. “Balancing the mind, body and spirit and getting to the root cause, taking into consideration the home environment, food sensitivities, genetics and microbiome, assists individuals on their journey to wellness,” shares Dowling. Mention the ad on page 21 to receive the free virtual consultation. For more information, call 610-413-4779, email LDowliing1999@ gmail.com or visit Instagram.com/EastWestFunctionalTraining.
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Lancaster-Berks
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global briefs
Fishy Business
Mucky Duck
The International Coral Reef Initiative (ICRI) has urged governments to take action to save the planet’s remaining coral reefs and their attendant fish populations, because collective human impacts are leaving fewer places untouched, with only 15 percent of the Earth’s land mass formally protected and global biodiversity declining at an unprecedented rate. To that end, a new online data platform, MERMAID (DataMermaid. org) helps scientists and management officials collect, organize and disseminate data on reef fish biomass and diversity, as well as the cover of hard corals, fleshy algae and other benthic groups—all identified by ICRI as key indicators of coral reef health, integrity and function. The newly published 5th Global Biodiversity Outlook and other sources endorsed by the Intergovernmental Panel on Biodiversity and Ecosystem Services clearly indicate that governments are failing to meet existing global targets for biodiversity and that critical ecosystems like coral reefs will be altered to the point that the biodiversity they harbor, and the services they provide, will be irreparably damaged. Currently, only 2.5 percent of the world’s reefs are being actively protected.
The British-owned Bahamas Petroleum Company (BPC), under a license from the Bahamian government, has begun exploratory oil drilling as deep as 18,000 feet in an area southwest of Andros Island and 150 miles from South Florida. Eighteen members of the U.S. Congress, including the entire South Florida delegation, have warned Bahamian Prime Minister Hubert Minnis of the potential for severe, even catastrophic impact if a spill occurs. BPC has made assurances that the exploratory well will be sealed and never used again after it completes its exploratory drilling, and supporters of the project say that the process is closely regulated and accidents are rare. Still, Floridians remember the 2010 Deepwater Horizon spill in the Gulf of Mexico that leaked an estimated 164 million gallons of oil and caused billions of dollars in economic and environmental damage. Even a minor accident that leads to a small oil spill could cost the state millions of dollars and disrupt tourism and businesses. Casuarina McKinney-Lambert, executive director of the Bahamas Reef Environment Educational Foundation, says that delicate areas of the Florida Keys would be particularly vulnerable to a spill.
Caribbean Offshore Drilling Threatens Florida Beaches
March 2021
georg lehnerer/AdobeStock.com
pyvovarova yevheniia/Unsplash.com
Saving Coral Reefs Worldwide
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global briefs
Cold Comfort
Flying High
Manmade perfluoroalkyl and polyfluoroalkyl substances (PFAS) used in water-repellant outdoor gear and linked to birth defects, high cholesterol and increased risk of kidney and testicular cancer have been detected in snow at the top of Mount Everest, posing a risk for trekkers, climbers and residents that drink the water. The U.S. Department of Health and Human Services Agency for Toxic Substances and Disease Registry suggests that exposure to high levels of PFAS may suppress the immune system and increase the risk of getting COVID-19. The PFAS discovery was reported by Kimberley Miner, a research assistant professor at the University of Maine Climate Change Institute, who along with 20 co-authors published a paper, “Deposition of PFAS ‘forever chemicals’ on Mt. Everest,” in the online journal Science of the Total Environment. The PFAS pollution shows that people unknowingly shed these chemicals. Some companies that make outdoor gear are phasing them out, while others cite “technical challenges” in delaying such implementation.
Scientists looking for ways to reduce the amount of carbon dioxide emitted into the atmosphere have increasingly focused on the aviation industry, which accounts for approximately 12 percent of transportation-related carbon dioxide emissions. Installing heavy batteries aboard aircraft is problematic, but a team of researchers affiliated with several institutions in the UK and Saudi Arabia have developed a way to produce jet fuel using carbon dioxide as a main ingredient, as published in the journal Nature Communications. The process, which uses an iron catalyst with added potassium and manganese, along with hydrogen, citric acid and carbon dioxide heated to 662° F, forces the carbon atoms apart from the oxygen atoms in CO2 molecules, which then bond with hydrogen atoms to produce the kind of hydrocarbon molecules that comprise liquid jet fuel, with water as a byproduct. This is less expensive than converting hydrogen and water into fuel because it uses less electricity. Use of this fuel in aircraft would be carbon-neutral because burning it would release the same amount of carbon dioxide that was used to make it.
Economical Carbon-Neutral Jet Fuel
quintin gellar/Pexels.com
daniel prudek/AdobeStock.com
Hazardous Pollutants Found in Mount Everest Snow
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Honey Bees Have a Dirty Secret
Although honey bees symbolize prosperity, sustainability and environmentalism, and are vital to farmers, they also have a distressing effect on the environment—destabilizing natural ecosystems by competing with native bees. Thousands of beekeeping hobbyists and campaigns to save the bees provide honey bees much more media coverage than native pollinators. High densities of honey bee colonies increase competition with the native pollinators for forage, putting even more pressure on the wild species that are already in decline. Honey bees are extremely general foragers and monopolize floral resources, leading to exploitative competition where one species uses up a resource, not leaving enough to go around. Sheila Colla, an assistant professor and conservation biologist at Toronto’s York University, tells Scientific American, “Beekeeping is for people; it’s not a conservation practice. People mistakenly think keeping honey bees, or helping honey bees, is somehow helping the native bees, which are at risk of extinction. The focus on neonics [pesticide] and honey bees has taken a ton of resources away from conserving wild pollinators from their most important threats.”
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health briefs
Improve Children’s Brain Health with Better Nutrition In a study with important implications for underfed children in low-income countries and elsewhere, a new study in The BMJ medical journal found that six months of nutritional supplements can improve working memory and blood flow in children’s brains. Researchers from Tufts University travelled to villages in Guinea-Bissau, West Africa, where they gave 1,059 children, ages 1 through 7 years, a breakfast supplement high in plant polyphenols, omega-3 fatty acids, vitamins, minerals and protein. They compared results with children eating the standard local breakfast of rice or a common lowerquality supplement. They found that the enhanced nutritional supplement boosted cognition and increased cerebral blood flow in children younger than 4 and raised their hemoglobin concentration if they were anemic. Children older than 4 had improved body compositions—more lean tissue and less fat. With at least 250 million children worldwide younger than 5 that are failing to reach their cognitive developmental potential, these results pose significant impacts for children’s education and national development in low-income countries, say the researchers.
Use Colored LED Lights to Relax Getting an MRI or CT scan is typically not a relaxing experience, and patient discomfort, anxiety or agitation can affect the quality of the image. Taking note of businesses that use lighting to create a mood, researchers from Pepperdine University demonstrated that patient unease in imaging centers can be modified with the use of colored LED lights. In a pilot study involving 35 subjects, 43 percent found blue lighting most relaxing, while 31 percent preferred yellow. The least relaxing lighting color was red, according to 69 percent of participants, followed by yellow (17 percent) and green (11 percent). Each subject was given a handheld device to set the hue, intensity and brightness of lighting, and most chose blue. No patient preferred the standard bright, white lighting of healthcare environments. “When given the opportunity to change a single aspect of the environmental or imaging facility experience, patients feel much more in control of the otherwise unfamiliar and uncomfortable setting,” write the authors in the Journal of Medical Internet Research.
Use Green Tea Extract and Curcumin to Ward Off Oral Cancer Early signs of oral cancer can include white patches, sores and lumps inside the mouth, biomarkers known collectively as oral potentially malignant disorders (OPMD). To see if two natural chemopreventive agents—green tea extract and curcumin— could reverse these conditions, researchers in India tested 60 people with OPMD, splitting them into three groups. One group was given 400 milligrams (mg) of green tea extract in a capsule, as well as a gel; a second group was given 475 mg of curcumin; and the third received a combination of the first two treatments. After 12 weeks, researchers found that the supplementation had significantly reduced OPMD biomarkers in all three groups, with particularly strong results in the combination group, suggesting a synergistic effect. 14
Lancaster-Berks
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Try Mindfulness to Improve Cardiovascular Health
Mindfulness training can lower blood pressure and positively influence behavior that promotes cardiovascular health, report Brown University researchers. The study published in Plos One involved 43 people with hypertension. In eight weekly 150-minute sessions, participants learned mindfulness meditation movements and techniques, including eating food mindfully, while also receiving instruction on hypertension risk factors. By the end of the year, they reported improvements in stress levels, diet, physical activity and alcohol consumption. On average, systolic blood pressure fell by six points and diastolic pressure by one point, a small, but significant improvement.
Try Ginger to Lower Diabetes Markers Ginger root (Zingiber officinale), used historically in traditional medicine to treat indigestion and nausea, may also help people with Type 2 diabetes, suggests a new study from Brazil. Researchers conducted a randomized, double-blind study of 103 people with Type 2 diabetes that were taking medications. Those taking 1.2 grams of ginger powder for 90 days experienced a significant drop in the level of fasting blood sugar, total cholesterol and LDL cholesterol compared to those taking a placebo.
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Down to Earth The Promise of Regenerative Organic Farming by Sandra Yeyati
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ith its dependence on chemical pesticides and fertilizers, heavy tilling techniques, concentrated animal feeding practices and mono-crops—all designed to maximize yields—conventional farming has come at a great cost. “Conventional intensive farming practices have significant negative consequences for the land and surrounding ecosystems,” says Richard Teague, Texas A&M professor of Ecosystem Science and Management. “By disrupting the natural function of these habitats, the valuable ecosystem services they provide are compromised.”
The way we’re growing food now is not sustainable. “According to the United Nations, we only have 60 harvests left before our soil is completely depleted. Years of conventional industrial agriculture have drained the soil dry of all of the organic matter, all the microbes, that microbiome that brings nutrients to our plants and to our planet as a whole,” says Margaret Wilson, content creation and media relations specialist at the Rodale Institute. The UN also reported last year that agriculture and forestry were responsible for nearly a quarter of all greenhouse gas emissions. “Agriculture is a climate-intensive process and conventional practices make that even worse because they’re fossil fuelintensive,” Wilson says. “They require a lot of machinery to plow fields and distribute 16
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pesticides. Fertilizers are fossil fuel-based. Tillage is a huge part of conventional agriculture, where you’re turning the soil over, and that releases carbon dioxide into the atmosphere.” One third of the world’s land surface is considered desert, and according to Judith D. Schwartz, the Vermont author of The Reindeer Chronicles and Cows Save the Planet, most deserts are manmade. “If
we look historically, we learn that most deserts were once thriving grasslands or some other kind of ecosystem and became deserts after hundreds of years of poor grazing management or farming that was no longer putting nutrients back into the soil.” The good news is that deserts can be brought back to life. In the state of Chihuahua, Mexico, where much of the land is degraded, ingenious ranchers have figured out a way to support healthy animals and plant biodiversity. “The ranchers were earning money by managing the livestock holistically in a way that was reviving the ecological function of these lands, so there were thick grasses, birds and butterflies flourishing right next to land that looked horrible—absolute deserts with a lot of erosion, the soil so depleted that it couldn’t hold water,” recalls Schwartz, who visited the area. Regenerative organic farming holds great promise to rebuild soil, draw carbon from the atmosphere and ultimately grow healthier food. “When you take out the pesticides, fertilizers and intensive tilling, our farming systems trial concluded that regenerative organic agriculture uses 45 percent fewer fossil fuels and releases 40 percent fewer carbon emissions than conventional practices,” Wilson says, adding that a recent Rodale Institute white paper postulated that by transitioning all global crop and pastureland to regenerative
management, we could sequester 100 percent of annual carbon dioxide emissions. As the founder of the Rodale Institute, J.I. Rodale, said, “Healthy soil equals healthy food equals healthy people.” Soil restoration is job one, and we know how to do this. “The goal of regenerative farming is to farm and ranch in nature’s image,” says Gabe Brown, a North Dakota farmer and author of Dirt to Soil. He offers the following six principles to create a thriving, regenerating agricultural ecosystem:
1
Context: “There’s a reason bananas do not grow in North Dakota. They don’t fit the context, whereas more spring wheat is grown in North Dakota than anywhere else. You have to farm and ranch in your context.”
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The least amount of mechanical and chemical disturbance possible: “Nature tills with earthworms and burrowing rodents, but it certainly doesn’t till the soil like we do in farming or even in gardening. Tilling is the worst thing you can do if you want to raise nutrient-dense food. Nature aerates the soil with the use of living plants and soil aggregates. Those soil aggregates will only last about four weeks, then new ones need to be formed, and the only way to form them is by not tilling and allowing biology and fungi to secrete substances that help bind sand, silt and clay to form soil aggregates.”
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Springing Forward with Rodale Institute
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s we move out of winter and into the abundant months of spring, there are many ways to reconnect ourselves to food, farming and the planet. Rodale Institute, an organic farming nonprofit based in Kutztown, offers plenty of ways to get outside, get involved and get planting. Rodale Institute Virtual Campus is a new educational platform complete with online courses that are self-guided and never expire. Two courses are currently being offered. • Transition to Certified Organic: This course covers the organic certification process, topics such as soils, crops, livestock and marketing, and includes expertise from a wide array of certified organic farmers. • Hobby Beekeeping: Participants in this course will learn the basics of keeping a backyard honeybee hive, the equipment needed and about the current issues facing honeybees. Farm Events Rodale Institute’s events and workshops, taking place at their Kutztown headquarters, welcome attendees to learn more and get involved in the regenerative organic movement. The Organic Gardening 101 Workshop will take place from 10 a.m. to 1 p.m., March 27. Learn from Rodale Institute’s experts on topics like equipment, containers for indoor seed starting and much more. Take pride in growing summer tomatoes, learn how to build up immunity, reduce disease and combat plant stress at Rodale Institute’s Tomato Grafting Workshop from 10 a.m. to noon, April 10. Participants will take home two grafted tomato plants. Learn about backyard composting with the Compost Like a Pro workshop from 10 a.m. to noon, April 17. This class is designed for anyone who has wondered about composting at home and is looking for the right incentive and information. Earth Day at the Farm is scheduled from 11 a.m. to 4 p.m., April 22. Join Rodale Institute staff for a day of volunteer service and experience a day of hands-on farm fun learning about the basics of regenerative organic agriculture. Rodale Institute will also host two plant sales this spring, boasting a supply of organic vegetables, flowers, herbs and more for spring gardening. The plant sales will take place at Rodale Institute’s Kutztown campus from 10 a.m. to 4 p.m., April 2 to 3 and May 6 to 8.
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Armor on the soil: “Nature always tries to cover the soil, whether it be leaves in a forest or decaying plants in a pasture or field. Nature does not like bare soil.”
4
Diversity: “Where in nature do you see a monoculture? Usually only where man put it or man’s actions have driven it to be a monoculture. Nature is very diverse, so hundreds of different grasses, legumes all growing in harmony. We’ve gotten away from that. Now we plant monocultures. That’s not the way nature functions.”
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A living root being in the soil as long as possible throughout the year: “I go out in the spring here in North Dakota, and you’ve got crocuses coming up through the snow. That’s nature’s way of trying to take the solar energy and all of these compounds out of the atmosphere, and through photosynthesis convert it into carbon to feed soil biology.”
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Livestock and insect integration: “Nature does not function properly without animals. Too many people think we have to remove the animals from the landscape. That’s the worst thing you can
Pre-registration required for most events. For more information or to register for workshops, courses and events, visit RodaleInstitute.org/Events and RodaleInstitute.org/ Online-Courses. See ad, page 17.
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Round Up at GIANT Throughout the months of March through May, visit a GIANT grocery store in the area and “round up” to the nearest dollar when purchasing groceries to donate to nonprofits like the Rodale Institute that are working to heal people and the planet.
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do. What’s going to pollinate the plants? The way our rich soils were formed was with large herds of ruminants, grazing the plants. That plant, once grazed, starts sloughing off root exudates to attract biology, to regrow, and then that plant is able to cycle more carbon out of the atmosphere.” Brown waxes poetic when he talks about the amazing results of regenerative farming. “Healthy soil looks like dark chocolate cake. It’s full of pore spaces. Healthy soil is dark because of the amount of carbon in it. It smells good, whereas unhealthy soil is very compacted. There’s no pore spaces. Water cannot infiltrate into it. It’s a dull, pale color. You can see it, you can smell it, you can feel it.” According to Wilson, the Rodale Institute is poised to help farmers adopt these principles and make them profitable. “People say regenerative organic isn’t scalable, but through our farming systems trial, we’re proving that you can do this on a large scale. It might require customization, but that’s why we’re investing so much in providing support and research to farmers to help them navigate that, and we’re seeing that scalability is not a barrier to implementation because so many big companies like Dr. Bronner’s and Patagonia are starting to implement these practices because people are demanding it. The market finds a way to make it doable and as long as we keep up our consumer education and show people that this is a benefit to everybody, I think large-scale farmers and corporations that buy their products will respond.”
Last year, Graham Christensen’s father gave him and his brother full control of a 750-acre farm in Oakland, Nebraska, that has been in the family since 1867. Over the decades, the farm has seen many changes, but the biggest transformation is still to come, as the brothers eagerly transition their once conventional operation into a regenerative organic one. The family began to incorporate a few innovations 12 years ago when they stopped tilling the land and adopted solar energy, but this year they’ll take bolder steps to eliminate their dependence on GMO seeds and chemical fertilizers and pesticides which over the years have reduced organic matter levels in the soil and led to increased and unhealthy nutrient levels in their waterways. “For the first time, we’ll be cover-cropping 612 acres and expanding habitats for wildlife, especially in some riparian areas, so we can get more roots in the soil and have better filtration and cleaner water,” Christensen explains. “We’re going to produce nutrients by building a biodiverse ecosystem and we’re incorporating animal grazing systems to help us fertilize naturally rather than having to add synthetics like nitrogen and phosphorus.” They have planted a 100-tree hazelnut orchard that they hope to expand as a tree crop. “That’s going to help us stop soil erosion, store more carbon in the ground, produce another form of income and also be able to fit right into our cropping system, virtually taking out no extra land; just creating a higher layer, so now we’re farming higher in the air.” The transition is not without its risks, Christensen adds. “Farms like ours have been heavily subsidized by the federal government to ship our grain to other countries. What we’re trying to do now is produce more small grains and hazelnuts for a regional market and reintroduce livestock to the land—not in confinement—so we can focus more on feeding people in our local community and in Omaha or Lincoln or Kansas City or Des Moines.” Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com. March 2021
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Pennsylvania’s Regenerative Farmers Cultivate
‘Lifestyles, Not Just Livelihoods’ by Sheila Julson
As American farmers age out—the average age is 57—removing barriers for the next generation of farmers is crucial. Two regenerative farmers shared with Natural Awakenings how their regenerative agriculture methods brought swaths of Pennsylvania farmland back to life, and how they’re supporting future farmers.
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etired plastic surgeon Pam Ellenberger says that she, along with her husband, Dr. Paul Stelmach, “came backward into farming.” As an avid knitter for more than 50 years, she researched natural fiber and eventually started raising alpacas for fleece. But it was Michael Pollan’s The Omnivore’s Dilemma through which she learned about Joel Salatin, a Virginia-based farmer who uses regenerative farming techniques. Salatin’s efforts inspired her to start raising chickens. While Ellenberger says they originally bought their farm to raise alpacas, their focus has shifted over the years toward animal welfare and improving the land. Bent Limb Farm produces pasture-raised meats from chickens, turkeys, pigs, goats and lambs, all with regenerative methods such as rotational grazing. “Chicken manure is very hot and will kill everything if you leave the chickens in one place all the time,” she explains. “Moving chickens daily gives the ground just the right dose of fertilizer, and it keeps the birds away from parasites in the manure.”
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Ellenberger notes that when she and Stelmach had first moved to their property, the ground was so undernourished and hardened that they had to use a masonry drill bit to penetrate the soil to place portable fence spikes. Today, much of the soil is healthy enough to support permaculture gardening. In addition to rotationally grazing the animals, Ellenberger’s regenerative techniques include giving the animals GMOfree feed, and composting their manure to spread onto the fields. She uses herbs and essential oils whenever possible to keep the animals healthy. Pastures are seeded with multiple species. Her goats provide natural weed control by eating growth such as poison ivy. Everything works together in a
Bent Limb Farm, Shoemakersville, Berks County
NALancaster.com | NABerks.com
harmonious farming ecosystem. Ellenberger explains that regenerative farming leads to healthier products for consumers because the animals develop their muscles while moving around on the pastures. While small regenerative farms can’t feed the world, they can support lots of families with good, healthy food. Ellenberger emphasizes that to scale up regenerative farming in the United States, we need more young farmers to pursue what she describes as, “a lifestyle, not just a livelihood.” She hopes to partner with a produce farmer to use part of her land to grow vegetable crops. Interns interested in regenerative farming had worked at Bent Limb Farm prior to COVID-19, and Ellenberger hopes to invite them back once the pandemic is under control. “You’re not going to make money farming like you would being a hedge fund manager, but it’s very rewarding. Being a farmer isn’t easy, but being a doctor or an accountant isn’t easy, either,” she observes.
Ellenberger emphasizes that the public can best foster regenerative farming for the future by purchasing products from local farmers. “Tour their farms. Ask farmers how their animals are raised, if they use hormones and what kind of feed they use. If they can’t look you in the eye and answer your questions, then they’re not the farmer for you.”
Rising Locust Farm Fosters a Regenerative Community As suburban professionals, Kay Rhodes and her husband, Frank, had achieved what most people would consider the American Dream. They had a long-time interest in growing their own food, so after their kids had grown and moved out, they decided to change course. “A farm had always been in the back of my mind, but our intention was to never farm alone. We would find young people to work with us,” says Kay. The couple had purchased their property in Manheim nine years ago to cultivate their new venture, Rising Locust Farm. Their son, Harrison, works on the farm full time as livestock manager and co-visionary. Using regenerative farming methods with an emphasis on permaculture—earth care, people share and fair care—they raise nutrient-dense, grassfed meat, eggs and shiitake mushrooms grown on oak logs in forests on their property. Kay explains there are two aspects to their regenerative model. The agricultural arm focuses on the health of the soil. They planted thousands of trees on their property to raise cows and sheep using silvopasture grazing, a method that deliberately integrates trees and grazing livestock operations on the same land. “The animals graze between the rows of trees. The trees are regenerating the soil, the animals are regenerating the soil, and the tree rows are creating habitat while retaining water,” Kay explains. “We now have more birds, too.” Regenerative farming includes responsible management of woodlands on farm property. Little Chiques Creek, which flows into the Susquehanna River, runs through their property. Kay says they received trees
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from the Chesapeake Bay Foundation to create a riparian buffer to protect the creek. They’ve also added a small orchard and shrub fruit trees that produce different types of berries with the help of farm community members Donna Volles and Erica Jenkins. The other aspect of their regenerative model focuses on people and community. They have invited young people to live and work on the farm to collaborate and grow the farm. “One of our long-term goals is to be able to offer land access to start-up farmers who don’t have land. We would give them a portion of pasture for little to no rent to get their business going on our land,” Kay says. “We recognize the injustices of the whole capitalist system that has allowed us to benefit so much. We feel like it’s our obligation to give back to some people who might not benefit from the system.” Without hesitation, Kay says that land access is the largest hurdle to enter farming. “Land is expensive, and food is artificially cheap because of industrialized agriculture. Growing quality food and selling it at a price that will provide a living for the farmer, yet stay at a price point that people can afford, is next to impossible.” She believes that heightening awareness of where food comes from and the true cost behind producing quality food would go a long way toward solidifying the future of regenerative farming. “We’re always looking to partner with people. We want to create connections and community with people where we are. Most of us cannot influence global, national or state
Lancaster-Berks
policy decisions, but the more we develop relationships with people working, eating and growing near us, the more we can accomplish.”
Sources: Bent Limb Farm, LLC, is located at 592 Stone Hill Rd., in Shoemakersville. For more information, visit BentLimbFarm.com. Rising Locust Farm is located at 1339 Creek Rd., in Manheim. For more information, visit RisingLocustFarm.com. Sheila Julson is a freelance writer and regular contributor to Natural Awakenings magazines across the country.
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Plug and Pedal
The Benefits of Using Electric Bikes Gas-guzzlers are the worst of vehicles, emitting harmful pollutants and using up non-renewable natural resources. An Earth-friendlier alternative for work commutes or pleasurable neighborhood spins is the e-bike, powered by pedaling and an electric motor. Reaching maximum speeds of 20 to 28 miles per hour and costing $400 and up, an electric bicycle offers a more scenic and easier ride that gets us to our destinations without trashing the planet.
Environmental Benefits Zero emissions. Electric bikes run on clean energy, eliminating the devastating carbon emissions associated with cars, vans, trucks and motorcycles.
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[ See page 47 for more information. ]
improvements regardless of whether they used an electric bicycle or a conventional, non-motorized model. With the power assist, e-bikers were able to cycle at higher speeds and climb hills more easily, which also proved to be highly motivating.
Safety Tips Pay attention to traffic. Many car drivers may not expect a biker to reach 20 or more miles per hour. Ride defensively. Be visible. Outfit the bike with lights and a bell and wear eye-catching clothing. Start slow. Get a feel for the bike’s capabilities at lower speeds before cranking it up.
Long-lasting power. The batteries last for years—much longer than traditional types. They don’t contain lead and can be recycled.
Give it a brake. With the added speed and power, slowing down well ahead of stop signs, lights and road crossings is a must.
Easier on roads. Bikes are considerably lighter than larger vehicles and cause much less damage to infrastructure.
Health-Friendly Commuting
Be careful on the mount and dismount. An e-bike is about 20 pounds heavier than a regular bike, so a stepthrough frame might make good sense, even for men.
E-bikes are a great way to bring some physical activity to an otherwise sedentary lifestyle. In a 2018 study, Swiss researchers found that commuters enjoyed similar cardiorespiratory
Wear a helmet. According to the U.S. Centers for Disease Control and Prevention, head injury is the most common cause of death and serious disability in bicycle-related crashes.
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inspiration
certain patterns of breathing can actually change how we feel.
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Healing from Grief kissedbythegods/Pexels.com
Four Ways to Find Peace by Jasmin Jenkins
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hen I was 13, my mom was diagnosed with ovarian cancer. At 15, I was at her graveside, navigating my first experience with the other side of love: loss. Ten years later, my beloved and only brother died tragically as a result of PTSD and untreated addiction. In a word: suicide. Where my mom’s death silenced me, my brother’s death pushed me into a deep pursuit of healing. In the nine years since then, I have committed to discovering the light side of grief, to identifying and embracing the invitations that lay within its deep layers. What I’ve come to learn is that grieving is actually a renewal state—a cycle of releasing and reconnecting. The tears and sadness are, quite literally, just a more fluid connection to love. These are the four invitations I’ve found within the grief:
1
The invitation to pause
When someone we love dies, our whole world changes in an instant and forever. And with this disruption, there is an opportunity for sacred inquiry that arrives as we pause and honor the absence of our loved one: the impressions they made on our lives, what we will miss about them, how we will continue to celebrate their lives and what their story taught us.
invitation to connect 2 The with our breath
With the intensity of emotions surrounding loss, breath can serve as our anchor. Simply remembering to close our eyes and breathe allows us to stay grounded in our body, mind and spirit. In the TED talk “Breathe to Heal,” Max Strom explains how
The invitation to feel
Elizabeth Kübler–Ross taught us about the five stages of grief, but since everyone’s story and process is so unique, there is ultimately no linear order of the stages. If an emotion arises, allow for it. Feelings, after all, are just information about the state of our heart. The more we can give ourselves permission to be with where we are in our grief, the more at peace we will be in our process.
4 The invitation to heal
Healing is a verb requiring action and commitment. We have to allow for the pain to heal, also remembering that in doing so, we must keep our hearts open. We have to ask for help when healing, because most of us can’t heal in isolation. Therapists who specialize in grief, online grief courses, bodywork and support groups can help us move forward. Zen Buddhism reminds us that the obstacle is the path. By exploring these invitations, we arrive at the truth that grief is actually a sacred pathway into a deeper connection within our hearts.
Jasmin Jenkins is a Los Angeles-based integrative grief guide and the founder of Fall Up, which supports people navigating the spectrum of grief. Learn more at WeFallUp.com.
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ver since the Farm Bill of 2018 legalized the commercial production of hemp, U.S. sales of cannabidiol (CBD) have exploded onto the scene with hundreds, perhaps thousands, of vendors popping up around the country. CBD, a cannabinoid, is abundant in the hemp flower. “By law, hemp is defined as a variety of cannabis plant that has less than 0.3 percent THC, the psychoactive cannabinoid that induces a high,” says Shannon Livingston, a cannabis consultant for Florida Gulf Coast University, in Fort Myers.
Proven Benefits of CBD: “The enthusiasm for CBD is soaring above the actual scientific evidence,” says Peter Grinspoon, M.D., a leading medical cannabis expert and primary care physician at Massachusetts General Hospital. “What’s known is that it helps with childhood epilepsy, and the U.S. Food and Drug Administration has ap-
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Anxiety Under Study: A clinical trial examining a high-CBD, low-THC (the psychoactive component) sublingual custom formulation for patients with moderate to severe anxiety is being conducted by Staci Gruber, Ph.D., director of Marijuana Investigations for Neuroscientific Discovery at McLean Hospital, in Belmont, Massachusetts, and associate professor of psychiatry at Harvard Medical School. “In the open label phase of this study, we’ve seen a rather dramatic and precipitous drop in symptoms of anxiety and depression after four weeks of treatment. We’ll see if this holds in the double-blind phase, which is underway now,” she explains. Entourage Effect: Gruber notes that this customized formulation is a full-spectrum, wholeplant formula, saying, “You often seem to get a bigger bang for the buck using a full-spectrum or broad-spectrum (whole plant minus THC) product, rather than just a single extracted compound.” The process she’s describing is called the entourage effect—an assumption that all elements of the cannabis plant, working together, are most effective. “I believe there’s a significant role for terpenoids, flavonoids and other cannabinoid constituents of the plant, in addition to the big two (THC and CBD), and I have a grant to look at that very question,” she says. How to Start CBD: Experts agree that the best approach is to start low and go slow. “With experimentation, the patient will know what works for them,” Grinspoon says. “When CBD doesn’t work with my patients, the next step is to add a little bit of medical cannabis; it often takes a very little dose to help them with their sleep or their chronic pain.” Medical marijuana has been legalized in 36 states and the District of Columbia.
Route of Administration: “When you smoke or vape, it’s an almost immediate onset, which is helpful for breakthrough pain, nausea and anything you want to treat immediately, but the effect is very short-lived,” Livingston explains. “For chronic pain, you might take a capsule or the patch that will last six to eight hours. If you want to fall asleep, a sublingual will work. For a skin condition, you might rub an oil on your skin. It’s really about the time of onset, how long you need it to last and what you’re treating.” Ensuring Quality Control: “Choose CBD providers that are certified for good manufacturing practices; conduct batch-specific, third-party testing on all of their products; and provide certificates of analysis directly from those labs. These tests can detect the presence of heavy metals, bacterial or microbial life, mycotoxins and pesticides, and also provide cannabinoid potency and terpene profiles,” says Grace Kaucic, senior communications and content manager at Bluebird Botanicals, a CBD company in Louisville, Colorado. Our Built-In Cannabinoids: In the mid-1990s, researchers discovered the endocannabinoid system of receptors and neurotransmitters throughout the body, which uses cannabinoids that our own bodies produce. “This system is believed to control homeostasis, the body’s ability to regulate itself and maintain normal functioning,” Grinspoon says, adding that he believes this system will become central to medicine over the next few years as more research is conducted. Research is Ongoing: “It’s an incredibly exciting time for cannabis science,” Gruber says. “There’s every reason to be optimistic about the potential of harnessing and exploiting the benefits of cannabis and cannabinoids in ways that may still surprise us, but to be cautiously optimistic. It is not a panacea. It will never be one-size-fits-all.” Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.
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1. Do you have back pain when you wake up? 2. Neck pain? Stiffness or soreness? 3. Does it take you more than 30 minutes to fall asleep?
4. Do you experience restless sleep? Toss and turn at night?
If you answered “yes” two times or more, this may be the most important article you read all year. Here’s why… While you sleep, your immune system recovers and prepares for the day ahead. It replenishes every cell in your body. Low-quality, uncomfortable mattresses have been linked to discomfort and pain, which can prevent quality sleep. People who struggle with sleep deprivation may suffer from irritability, depression, over-eating—and even face a higher risk for Alzheimer’s. If your mattress is filled with chemical toxins, airborne allergens, or worse, your body is doing battle with those things rather than repairing itself. You’re losing valuable energy each night instead of healing your body and revitalizing your mind. And all of that can wreak havoc on your health and well being.
What’s In Your Mattress?
The following information may be disturbing to some. That’s because the Environmental Protection Agency has identified at least four possibly dangerous chemicals commonly found in some synthetic mattresses—benzene, propane, naphthalene and styrene—especially bedding made in China and overseas, where such governing agencies do not exist. Mattress? Consider these facts: ● Typical mattresses made from artificial materials are known to emit potentially harmful gases in your bedroom—a phenomenon known as off-gassing. ● Laboratory researchers in the U.S. and Europe have identified up to 61 potentially harmful chemicals that off-gas from typical synthetic mattresses. ● Exposure to these 61 chemicals has been associated with irritation of the skin, eyes and digestive systems. ● Additionally, the chemicals off-gassed by synthetic mattresses have been associated with headache, fatigue, depression and even hearing loss. ● Your skin, the most porous entry point into your body, has contact with a mattress for 8 hours every night, on average. ● Children, who breathe faster than adults, are
especially vulnerable to chemical exposure. Every night, we lie down with minimal clothing for a seemingly good night’s sleep. But in reality, while lying on a conventional mattress, we are breathing in and absorbing through our skin a range of chemicals from synthetic materials—chemicals that can disrupt our sleep cycles and negatively impact our health. Our mattresses emit gases from a toxic brew of components used to create them. From the polyurethane foam used in the padding to fire retardants and other additives, conventional mattresses continue to release chemicals in gaseous form long after they roll out of the factory. Even after they have finished off-gassing, the chemically based construction of a conventional mattress provides an ideal environment for dust and dust mites, whose excrement is the #1 trigger for asthma attacks. And get this. You know those white labels on a mattress that say, “Do Not Remove”? Incredibly, the law actually allows manufacturers to include potentially hazardous chemicals in your mattress without disclosing the fact on any label. But if a true list of ingredients were available for conventional mattresses, it would likely include TDI (a common component), a known carcinogen, which can cause respiratory ailments such as bronchitis and asthma. In addition, liver damage and breathing problems have been linked to vinyl chloride monomers, another common mattress material. The list goes on. Unfortunately, it is highly unlikely that you would be given information about any of these chemicals from a manufacturer of conventional, synthetic mattresses.
The Natural Alternative
One of the most significant actions we can take to reduce our exposure to toxins and improve our overall health is to make changes to the one household item that is in direct contact with our bodies for one third of our lives—our mattresses. “There are more ways than ever to sleep better and wake up pain-free on a natural, organic mattress,” says Ben McClure, president of Gardner’s Mattress & More, in Lancaster, PA. “Many people, like me, are in search of a natural sleep system. I was shocked to learn that toxic emissions from mattresses are a major source of daily pollution in our lives,” says McClure. An all-natural, organic mattress is free of potentially harmful chemicals. Instead, natural materials like natural rubber are used. Rubber
is naturally hypoallergenic and resistant to dust mites, making it ideal for allergy sufferers. Also, natural rubber is antimicrobial, inhibiting the growth of bacteria, mold and mildew, which can cause asthma and respiratory distress. No synthetic materials are added to provide these benefits. “All rubber used in our natural mattresses is from the sap of a rubber tree, which can yield rubber for up to 30 years. When a tree is done producing rubber, it is taken down and turned into furniture. A new tree is then planted in its place, thus making natural rubber a sustainable bedding component,” says McClure. What’s the difference between an organic mattress and a conventional one? “Organic mattresses are crafted from natural materials. Conventional mattresses are made mostly of artificial materials from nonrenewable sources, such as plastic and other petrochemicals,” says McClure. Do organic mattresses come in different firmness? “Yes, there are two main types of organic mattresses: Natural rubber and innerspring. Both styles are available with varying firmness options to suit anyone’s sleep needs,” says McClure.
What To Look For
When researching natural, organic mattresses, look at these areas:
1. Visit a store that carries the top certified
natural and organic brands including Naturepedic, Posh + Lavish and Gold Bond. “Each of these manufacturers crafts bedding that is safe and sustainable,” McClure recommends.
2. Try out a new mattress for at least 15
minutes. Lie down in various positions, to simulate a night of sleep. Look for a store that offers a clean pillow to test out. “We offer the only Dream Room, where you can spend 15 minutes to 4 hours resting or even sleeping on a mattress, with 100% sanitary linens, blankets and pillows so people can truly ‘test drive” any natural bedding,” says McClure. In a current COVID world we follow all current CDC guidelines for your safety, but also offer 1:1 virtual consults -- simply call us to arrange a virtual meeting.
3. Protect yourself by insisting on a strong
guarantee. “I know people are tired of sleeping on a worn-out, chemical-laden mattress. That’s why we give every customer a 120 night Wake Up Happy Comfort Guarantee to exchange if it doesn’t deliver the sleep you want,” says McClure.
ADVERTORIAL If you’re not sleeping well or you’re worried about toxic chemicals in your bedroom, consider this: The two things in life you spend the most time on are work and sleep. How much of your remaining hours on earth do you want to waste losing sleep on an uncomfortable, chemical-laden mattress? That’s a question that many are asking.
Now Explore Your Options
“To help Natural Awakenings readers make the right choices, we’re offering a package of 4 Free Gifts for a limited time,” says McClure. Readers may bring this article to the Gardner’s Mattress & More location to see the latest natural organic sleep systems and claim the following gifts: FREE Gift #1: All-Natural Rubber Pillow ($40 value). You get this just for visiting the store. There’s no obligation to buy anything. Here’s why this is important: A good pillow is essential to your health, because it can gently support you in a healthy sleep position while providing comfort to your neck and shoulders. Doctors and chiropractors agree—nearly all neck and back problems are made worse by improper sleeping habits and bad or worn-out pillows. The All-Natural Pillow, reserved and waiting for you, is filled with soft, 100% natural rubber. Fact: About 10% of the weight of a 2-year-
old pillow is actually dust mite droppings—excrement. With one big exception: Dust mites hate natural rubber pillows, like the one waiting for you to pick up at Gardner’s. (Ask why when you visit—the answer will surprise you!) FREE Gift #2: Natural Mattress Guide ($9.95 value). Inside, you’ll discover little-known facts about how men and women are sleeping better on Natural and Organic Mattresses—waking up energized and more productive—and why ignoring problems with your current mattress can lead to depression, permanent health problems, and even damage family relationships. FREE Gift #3: Sampling of our Happy NiteZzz Lavendar CBD salve and CBD tincture. FREE Gift #4: $200 Savings Voucher, good toward the purchase of any Natural Organic Mattress in our store. This special $200 discount is not available to the general public. It’s only for you, as a reader of Natural Awakenings. “To see the difference that natural and organic sleep systems have made in people’s lives is nothing short of miraculous,” says McClure. Freelance writer Kevin Donlin is based in Minneapolis.
FREE READER’S GIFTS As a reader of Natural Awakenings, you are entitled to 4 FREE GIFTS by visiting our store and answering three simple questions. Bring this coupon (code: LB0321) to Gardner’s Mattress & More to receive: • FREE Gift #1: All-Natural Rubber Pillow ($60 value); 2nd is 50% off! • FREE Gift #2: Natural Rubber Mattress Guide ($9.95 value) • FREE Gift #3: Sampling of our Happy NiteZzz Lavendar CBD salve and CBD tincture • FREE Gift #4: $200 Savings Voucher on an Organic Natural Mattress Bring this coupon to the store at 830 Plaza Blvd. in Lancaster (behind Park City Mall, next to VanScoy Jewelers). There’s no obligation to buy anything-just answer three simple questions. Your Readers’ Gifts expire March 31, 2021.
Gardner’s Mattress & More
830 Plaza Blvd., Lancaster, PA 17601 www.GardnersMattressAndMore.com
717-299-6228
conscious eating
Indoor Edible Gardening Grow Veggies, Sprouts and Microgreens Year-Round by April Thompson
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trellis for vining plants like cucumbers, wiring it up with screw eyes.
Mini-Greens, Major Nutrients Many health-conscious gardeners are drawn to sprouts and microgreens for their nutritional benefits, as they contain as much as 40 times the nutrients as their full-grown counterparts. Sprouts can easily be grown with or without soil, and are eaten before the first tiny cotyledon leaves emerge, whereas microgreens are harvested later, often just before or after the first true leaves, the second pair, pop up. “Sprouted greens grown at home are the freshest food you’ll ever eat. Being able to grow your own salads is also a lot of fun in the winter, to see the wonderful colors growing on your shelf,” says Peter Burke,
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here’s no need to wait until the last frost date to sow a kitchen garden. Impatient gardeners or those without outdoor space can grow almost anything indoors with a little light and creativity. “You can start many edible plants from seed on a sunny windowsill, even in late winter. You’ll be surprised how quickly everything germinates this time of year,” says Zia Allaway, the British author of Indoor Edible Garden: Creative Ways to Grow Herbs, Fruits, and Vegetables in Your Home. Herbs, tomatoes, cucumbers and peppers are among the many foods that can be easily grown from seed indoors, according to Allaway. Many fruiting plants that are not self-pollinating, such as cucumbers, need a boost from hand pollination if growing them indoors. Allaway adds, “When growing any plants on a windowsill, rotate them periodically so they grow evenly, as they will turn toward the light.” While crops like garlic, beets and carrots won’t reach maturity indoors, they can still be grown inside for their tasty, nutritious leaves. To grow garlic shoots, for example, remove the papery outer case and submerge the flat end of a garlic bulb in a container of water, leaving the top exposed to air. Within a few weeks, garlicky-flavored shoots will sprout up that can be harvested and used like chives, advises Allaway. To maximize space, she suggests growing plants vertically, perhaps by hanging bushy herbs or trailing plants in a window basket. She has also used interior walls to erect a
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the Calais, Vermont, author of Year-Round Indoor Salad Gardening: How to Grow Nutrient-Dense, Soil-Sprouted Greens in Less Than 10 Days. Burke’s tried and true method is to plant a small amount of seed every day from a mix of sunflower, peas, radish, buckwheat and brassicas like broccoli or kohlrabi, providing a steady supply of his family’s daily dose of greens. While some gardeners grow sprouts or microgreens directly on paper towels or coconut coir, Burke prefers using a storebought, germination soil mix, spread up to two inches deep in reusable trays, watered once a day and grown without artificial light. Many seeds commonly found in the home pantry can be turned into sprouts and shoots, says Lina Wallentinson, the Swedish author of Sprouts, Shoots and Microgreens: Tiny Plants to Grow and Eat in Your Kitchen. “Mustard seeds from the spice shelf, whole lentils in all colors, chickpeas and yellow peas can all be easily grown for sprouts and shoots without any special equipment,” she says. Seeds can be put into wide-mouthed jars, soaked overnight, and then drained and rinsed two to three times a day. Germination of seeds into sprouts, from mung beans to quinoa, can typically take less than 24 hours with this method. Sprouts and microgreens make great toppers for salads, soups, sandwiches or smoothies, and they can also be cooked. “Newly sprouted mung and lentil seeds with a short ‘tail’ are perfect to flash-fry and season with soy, chili and a little sesame oil as an alternative to rice or pasta,” says Wallentinson. “Sprouts are also nice to bake with. Like seeds and nuts, they give a good little chew in all kind of breads.” Whether growing sprouts, microgreens or full-sized plants, Allaway advises home gardeners to make drainage holes at the bottom of the containers to avoid overwatering. “It’s better to underwater than overwater a plant, because once it starts to rot, it’s game over. There is also research showing that a little stress from occasional underwatering can trigger the plant to produce more phytochemicals, which are nutritionally beneficial,” she says. Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.
Tasty, Sprout-inspired Recipes Noodle Soup with Coconut, Sprouts and Shoots This soup is a favorite in our home. Simple to make, it’s warming thanks to just the right amount of bite from the chili. Yield: 4 servings 1 8¾ oz pack of noodles 1 Tbsp canola oil 1 carrot 2 tsp red curry paste Canola oil, for frying 1 13½ oz can coconut milk 1 tsp tomato purée 2 Tbsp fish sauce (or Japanese soy sauce) 1 vegetable stock cube 1 tsp sugar 1¼ cups water 2 tsp freshly squeezed lime juice 1 red bell pepper About 7 oz mung bean sprouts Pea and radish shoots, for garnish Prepare the noodles according to the instructions on the package. Drain off the water, and mix the noodles with the oil. Peel and thinly slice the carrot. In a saucepan, cook the curry paste and carrot in some oil for about 1 minute. Add in the coconut milk, tomato purée, fish sauce, stock cube, sugar and water, and cook for about 5 minutes. Add in the lime juice. Halve, seed and julienne the bell pepper; add it to the soup. Divide the noodles between the bowls, add the soup and sprinkle with sprouts and shoots.
Herbs are the friend of the physician and the pride of cooks. ~Charlemagne
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Green Smoothie Bowl Here’s a recipe that contains both sprouts and shoots. The buckwheat provides a little extra satiety. Top the bowl with some poppy seeds, grated coconut, nuts and berries. Yield: 2 bowls Approx. 1¼ cup mild, tender shoots such as broccoli, chia, pea or sunflower 2 frozen bananas 3½ oz frozen mango, diced 2 Tbsp buckwheat sprouts 6¾ oz mild plain yogurt (3 percent) or coconut or almond milk Hemp hearts, poppy seeds, grated coconut, nuts and frozen red and/or black currants, for topping Blend shoots, bananas, mango, sprouted buckwheat and yogurt until smooth using a countertop or immersion blender. Pour into bowls and top with hemp hearts, poppy seeds, nuts, coconut and berries.
Sprouted Hummus Every Middle Eastern family has their own recipe for hummus. Naturally, there has to be a sprouted version of it, too. With a jar of hummus in the refrigerator, I can always cobble together some kind of dish for lunch or dinner. Yield: about 6.75 fluid oz (nearly 1 cup) 7 oz sprouted chickpeas (or yellow peas) 1 garlic clove 2 Tbsp tahini 2 Tbsp freshly squeezed lemon juice ½ tsp sambal oelek ½ tsp cumin ½ tsp salt 4 Tbsp olive oil Put the sprouted peas in a small saucepan and cover them with water. Bring the water to a boil and cook the peas for 10 minutes. Pour off the water. Peel and finely chop the garlic. Mix the peas in a food processor or with an immersion blender, along with the garlic, tahini, lemon juice, sambal oelek, cumin, salt and oil. Dilute with some water if the hummus seems too thick. Option: Turmeric adds a nice yellow color to hummus. But sample the hummus as you add it in—some enjoy the taste of turmeric, others less so. Start with ½ teaspoon per recipe. Recipes excerpted from Sprouts, Shoots & Microgreens: Tiny Plants to Grow and Eat in Your Home Kitchen, by Lina Wallentinson. Photography by Lennart Weibull.
Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. 32
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healing ways
The Healing Potential of Psychedelic Medicines Promising Studies on Stress Disorder, Depression and Addiction by Linda Sechrist
Research Breaks New Ground
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or more than 30 years, intersections of the human and natural world—our plates, farms and gardens—have been of interest to author Michael Pollan, who recently added the mind as another significant association in his latest book, How to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression and Transcendence. Pollan’s interest was sparked by two articles. The first, a New York Times story, “Hallucinogens Have Doctors Tuning In Again,” details how researchers from Johns Hopkins, the University of Arizona, Harvard, New York University (NYU), the University of California/Los Angeles and other institutions had been giving doses of psilocybin—the psychoactive compound in certain mushrooms—to terminal cancer patients as a way to help them deal with their “existential distress” at the approach of death. The second, a peer-reviewed article in the Journal of Psychopharmacology by Johns Hopkins research-
ers, was entitled “Psilocybin Can Occasion Mystical-Type Experiences Having Substantial and Sustained Personal Meaning and Spiritual Significance.” Pollan turned his journalistic skills to researching the potential of psychedelics to actually heal the mind and treat mental and behavioral disorders, and the book that resulted became a number one New York Times bestseller.
Much of the research for studying psychedelic medicine has been supported by the Multidisciplinary Association for Psychedelic Studies (MAPS). The 35-yearold Santa Cruz, California, nonprofit is currently backing research into psychoactive methylenedioxymethamphetamine (MDMA), also referred to as ecstasy, which produces effects resembling stimulants and psychedelics, as well as a feeling of connectedness. It plans to publish the full results of phase three clinical trials for MDMA-assisted therapy for posttraumatic stress disorder (PTSD) in 2022, the final stage before seeking U.S. Food & Drug Administration approval for its use as a prescription treatment. MAPS founder and Executive Director Rick Doblin, Ph.D., who spent 30 years studying how psychedelics might help heal trauma and mental illness, was trained and mentored by Stanislav Grof, M.D. A renowned psychiatrist with more than 60 years of experience researching non-ordinary states of consciousness, Grof proposes that psychedelics are to the study of the mind what microscopes are to biology and the telescope is to astronomy. When used wisely, he suggests, they can heal, inspire and perhaps save us. Researchers have found that psychedelics reduce activity in the brain’s default mode network that creates our sense of self—the equivalent of our ego—filtering all incoming information according to personal needs and priorities. When activity is reduced in the default mode network, the ego shifts from the foreground to the background, allowing us to see that March 2021
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Johns Hopkins and NYU research has demonstrated how psilocybin can help with treatment-resistant depression, obsessive-compulsive disorder, anxiety and addiction. we’re part of a larger field of awareness. This can be among an individual’s most important experiences, allowing for feelings of connectedness, altruism and acceptance of death.
Psychedelics as Treatment
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Since 2010, in addition to treating PTSD, MDMA has shown positive results for depression, social anxiety in autistic adults and anxiety associated with a life-threatening illness. Johns Hopkins and NYU research has demonstrated how psilocybin can help with treatment-resistant depression, obsessive-compulsive disorder, anxiety and addiction. Both MDMA and psilocybin have been studied as adjuncts or catalysts to psychotherapy rather than as standalone treatments. Jennifer Phelps, M.D., who teaches for the Center for MindBody Medicine, in Washington, D.C., and practices family and integrative medicine in Georgetown, Connecticut, says that psilocybin can transform a terminally ill individual’s quality of life for the remainder of their time. “This compassionate use can presently only be prescribed by a physician with the required license issued by the Drug Enforcement Administration. Presently, LSD, MDMA and psilocybin can only be prescribed for research,” she says. Charley Wininger, a Brooklyn-based psychotherapist, authored Listening to Ecstasy: The Transformative Power of MDMA after experiencing its positive effects on his marriage and psyche. “For those who experiment responsibly, psychedelics can open their lives up to spiritual growth and transformation. It’s a way to learn about how connected we are to each other, to the natural world and to the world at large. When you experience this level of connection, you and your worldview are transformed,” he says. “MDMA helped me with the aging process. I keep growing and exploring consciousness in an unconventional way,” he adds, enthusing that psychedelics can be a unique, life-enhancing opportunity for healthy people across their entire adult lifespan. Wininger explains that MDMA floods the body with serotonin and oxytocin, creating a sense of safety and well-being. “It’s best to do it with a trained psychotherapist or sitter, so that if any trauma surfaces, it can be relieved with a sense of safety. While individuals report that their relationship to trauma is altered permanently, integration groups give them opportunities to share and anchor their experiences.”
Getting Informed Daniel Shankin, program director of the wellness organization Tam Integration, Align and Flow, in Fairfax, California, of-
fers mindfulness-based coaching and mentorships to integrate psychedelics with life, education and a related career. “Having a guide, preparation coach or therapist is good,” he says. “For the transformation to be lasting, preparation work is needed. Answering questions such as—Why are you here? What are your expectations? And what makes you feel safe and comfortable?—helps to build rapport with a guide that can help you form a simple, powerful intention beforehand. “Personal growth work is invaluable to psychonauts,” says Shankin, who offers podcast interviews on TamIntegration.com, as well as replays of a 2019 Psilocybin Summit in which notable speakers explore the facets of psilocybin mushrooms and methods for creating ceremony and holding a safe space. Also discussed are traditional and indigenous use, as well as efforts to change public policy so that individuals can legally have access to psychedelic medicine. The Center for Psychedelic Therapies and Research at the California Institute of Integral Studies also educates the public about psychedelic medicines and trains psychotherapists to work in the expanding field of psychedelic studies. Its online programs inform the general public via podcasts about conscious medicine and the future of psychedelic-assisted therapy, which appears promising in light of the recent decriminalization of psilocybin in Oakland, Denver and Washington, D.C.
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Linda Sechrist is a senior staff writer for Natural Awakenings.
CONCUSSION
Have you or a loved one suffered a or a mTBI (mild traumatic brain injury)? Are you still suffering with DIZZINESS, HEADACHES, FOGGINESS, POOR MEMORY, BALANCE ISSUES?
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healthy kids
Getting Pregnant Lifestyle Strategies to Boost Fertility by Ronica O’Hara
More than 7 million American women face one of life’s deepest heartbreaks: They want a newborn in their arms, but their bodies are not cooperating. Happily, the growing use of natural approaches like healthier diets, supplements and acupuncture is changing that outcome for many.
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Egg Matters A healthy pregnancy depends on a healthy egg. Chromosomal abnormalities severely hamper fertilization and account for more than half of first-trimester miscarriages. Yet, contrary to common belief, egg quality is not determined solely by a woman’s age: it can be highly influenced by her lifestyle choices and nutrients in the three-month window before an egg is fertilized, Fett advises. Based on the latest research, she offers the following recommendations for women trying to conceive naturally or through such means as in vitro fertilization (IVF): Detox the diet. To manage critically important blood sugar and insulin levels, eat low-glycemic, nutrient-rich foods and avoid sugar, caffeine and alcohol. An organic, largely plant- and fish-based Mediterranean diet boosts fertility. Dutch researchers found that women following this diet before an IVF cycle had a 40 percent higher chance of becoming pregnant. Supplement correctly. Take a prenatal vitamin, vitamins C and E, ubiquinol and melatonin. For women with diagnosed low ovarian reserve, consider carefully dosed DHEA.
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hen Rebecca Fett was told at age 26 that she had “incredibly low odds” of being able to conceive with her own eggs, she used her biochemistry and genetics training to plunge into research on egg quality and fertility. By taking targeted supplements, upgrading her diet and detoxing her house of harmful chemicals, the result was not only two healthy baby boys, but a book entitled It Starts with the Egg: How the Science of Egg Quality Can Help You Get Pregnant Naturally, Prevent Miscarriage, and Improve Your Odds in IV. It sells at the fast clip of about 600 copies a week, showing that even amidst the traumas of the pandemic, couples fervently want to bear children. Some doula groups on the East Coast report a 30 percent rise in early 2021 births, and sperm banks are running so low that sperm from a handsome new donor posted online can be bought out within hours, reports The New York Times. “There is nothing more hopeful than the creation of a new life,” says Randine Lewis, who used acupuncture and Chinese herbs to enable a hard-won pregnancy and then wrote The Infertility Cure: The Ancient Chinese Wellness Program for Getting Pregnant and Having Healthy Babies.
Detox the house. The Bisphenol A (BPA) in many household items and the phthalates in most scented products are endocrine disrupters that increase the risk of infertility and miscarriages, numerous studies show. Exchange plastic storage containers and water bottles for glass or stainless steel ones. Steer clear of fast food and processed food. Buy milk, oil, drinks and condiments in glass bottles rather than plastic ones. In the bathroom, toss hairspray, perfume and nail polish, and be wary of scented skin care products, air fresheners and detergents. Use non-toxic cleaning products.
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An Eastern Perspective Taking a different tack, “Traditional Chinese Medicine (TCM) does not focus on forcing maximum egg production,” says Lewis. “We improve the quality and receptivity of the entire body, mind and spirit, and the reproductive physiology responds.” TCM involves identifying imbalances in the body that are creating obstacles to pregnancy and then using acupuncture, herbs and diet to restore full health. Diagnosis is typically done by an acupuncturist or Chinese medicine doctor. (To find one locally, Lewis suggests asking pointedly, “How many cases of infertility have you been successful in resolving?”) According to Lewis, self-diagnosis can also work. For example, sore breasts and irritability during ovulation can signify liver qi stagnation, and can be relieved by massaging certain acupressure points, taking black cohosh and meditating or doing yoga. General TCM strategies include: Acupuncture: Regular treatments “can stimulate the body’s hormonal system to do what it is supposed to: secrete the right hormones at the right time in a woman’s cycle,” says Lewis. Self-administered acupressure also works. Diet: Choose organic foods and hormonefree meats, and eat veggies cooked rather than raw. Nix caffeine, nicotine and alcohol. Supplements: Besides a high-potency, multivitamin-mineral complex, such nutrients as bee pollen, blue-green algae, wheatgrass, vitamin B6, CoQ10 and folic acid are often useful.
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Herbs: Specific herbal concoctions and powders can target imbalances and deficiencies at key points in the menstrual cycle. Stress-busters: Qigong breathing lowers stress, and nightly warm foot soaks increase blood flow to the pelvic organs. “As we live more harmoniously, our fertility improves,” says Lewis. “It is vastly wise and responds to how we live, think, act and relate.” Natural health writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com.
Guys and Infertility Although researchers have long focused on female infertility, studies now show that for 40 percent of infertile couples, the problem lies in male sperm that is too sparse, slow, damaged or misshapen. Many of the strategies that improve egg quality also improve sperm quality, researchers are learning. This includes a healthier diet with more antioxidants, supplements that include a multivitamin and ubiquinol, detoxing the home and workplace of chemicals, cutting out smoking and lowering or stopping alcohol use. Other strategies include: n Acupuncture to improve the concentration, volume and motility of sperm. n Tossing lubricants with ingredients like petroleum, propylene glycol, glycerin, parabens, silicone and Nonoxynol-9 that hamper sperm movement and viability. n Keeping cell phones out of side pockets. A Cleveland Clinic study found that pocketing cellphones more than four hours daily reduces sperm count, motility and viability. n Wearing boxer shorts instead of briefs and forgoing hot tubs to keep testes temperatures low for sperm production. n Exercising just enough. Studies show that men who exercise regularly, but not too extremely, have higher testosterone levels and better semen quality.
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On a Roll
Foam Rollers Ease Pain and Workout Recovery
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by Marlaina Donato
F
oam rolling— rolling parts of the body on top of a lightweight foam cylinder—targets trigger points or painful knots in muscles and is a valuable tool for reducing chronic pain and enhancing workout recovery. From sciatica to pelvic
floor dysfunction, there is a foam roller for almost every condition, including low- to high-density, heated and textured types for massage-like benefits. Research during the past several years shows that using foam rollers before or after exercise quells fatigue, improves joint mobility, lowers risk of injury and eases muscle soreness. Its effectiveness is
attributed to the activation of the central nervous system resulting in better circulation and reduced inflammation. “Foam rollers are used to relieve tension in the fascia (connective tissue), ‘roll’ out sore muscles and provide a soothing, self-controlled, soft-tissue massage,” says Amber Kivett, owner of Kivett Kinetic Solutions, in Monrovia, Indiana. “They
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More Advice from the Experts what to know before a roll
Amber Kivett: Ideally, it’s best to perform foam rolling right after a light warm-up for five to 10 minutes to increase circulation to the muscles and decrease tension and stiffness. If there is extra time, do a quick three to five minutes of foam rolling after a workout, but preferably after you’ve done your cool-down or some walking. You don’t have to foam-roll the entire body post-workout; just do a quick “scan” of areas that are more sensitive or painful. For those with high levels of pain, fibromyalgia, MS, autoimmune conditions or an acute injury, I would recommend buying a low-density, soft, foam roller or [one] that vibrates, because soft and/or vibrating foam rollers are gentle to fragile areas. Ashley Borden: Foam rolling is a valuable tool for the senior population to improve overall body tightness and circulation. Assistance is needed if you have a hard time getting up and down. I would also suggest a non-slip yoga mat and using the softest foam roller first to gauge the pressure. If you feel like you have to hold your breath when you are foam rolling, the surface is too hard. Rafal Augustynowicz: Never use foam rollers on bones, joints, the spine or armpits; only on the muscle/flesh. Be informed to avoid arteries, etc. If it hurts too much, it’s probably not right. Watch tutorials or go to a professional.
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can also be used for proprioception, balance, flexibility, core stability training and most importantly, natural pain relief.”
Freeing the Body Fascia, the body’s all-pervasive connective tissue, tightens like an invisible net from injury and other stresses and can adhere to the underlying muscles, creating pain and restriction. “Foam rolling has the power to change and realign the 12 fascial lines responsible for human movement and support,” says Kivett. “Those same fascial lines also sense and transmit pain and emotion far greater than any nerve or muscle and respond well to foam rolling. There’s an emotional and spiritual release in the body when fascia is compressed and released. That response facilitates a structural change to human alignment and an immediate change in pain levels for all types and causes of pain.” Foam rollers offer an opportunity for self-care, according to Los Angeles fitness trainer Ashley Borden. “Foam rolling is one of the best ways to troubleshoot your own body, keep it healthy and mobile. Using an inexpensive tool like a foam roller not only feels good, but it also connects you to your body. Foam rolling the entire body encourages circulation and an immediate feeling of relief afterwards. My clients who don’t like to work out are usually surprised how good they feel post-rollout and feel encouraged to do more.” She cites research that shows that a dynamic warm-up, paired with the use of foam rollers before and after workouts, amplifies recovery and aids in the repair of
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muscular micro-tears. For Rafal Augustynowicz, founder of TeamRAF Fitness, in Kent, England, it’s about counteracting lifestyle stresses. “The foam roller is a beautiful and great tool, especially in the 21st century, when we sit too many hours. It is a great tool to get our mobility and our posture back to normal.”
Recovery, Joint Pain and Sciatica Gently rolling targeted muscles below and above specific joints can help to resolve certain types of pain, including in the knee. “Many times, when a person has pain in the knee, it’s more than likely they have tight muscles elsewhere—calves, inner thighs, hip flexors or glutes—and the pain shows up in the knee,” says Augustynowicz. “Foam rolling and using a massage ball have saved me many times when I had a lot of problems with my back, neck, hip and a dislocated shoulder.” The practice can help ease sciatica, a sometimes-excruciating condition. “Most cases of sciatic pain are caused by tight muscles deep in the buttocks, including the piriformis muscle,” says Kivett. “The sciatic nerve travels through the piriformis, so if it’s tight, it will cause a sensation similar to that of sciatica nerve pain. A foam roller can be used along the back, throughout the buttocks and the legs to relieve tension, soften tissues and calm the nervous system for instant pain relief.” Kivett, who was introduced to foam rollers during intensive physical therapy after a life-altering accident, found them to be a way to recover from severe fibromyalgia pain. “My nerves were hypersensitive from the injuries, and I used foam rolling to reboot the ‘software’ in my brain, which allowed me to engage in recovering.” Foam rolling is an all-around boon, Borden highlights. “The immediate relief, the muscle definition, the decrease in cellulite, all of these are added benefits.” Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.
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year ago, Leroy became exhausted lifting his furry head. Today, he has energy to run, chase and play, thanks to his owner helping the 11-year-old Shiba Inu lose 14 pounds. Leroy was adopted last May by Peter Nguyen, a facilities coordinator in Bellevue, Washington. Back then, Leroy weighed 56.4 pounds—twice the recommended weight. Nguyen found a holistic veterinarian to provide an integrative support plan to remove him from danger. Overweight dogs are at risk for joint problems, cancer, diabetes, kidney disease and more. According to a 2018 survey by the Association for Pet Obesity Prevention (APOP), 55.8 percent of dogs (about 50 million) in the U.S. are either overweight or obese. The APOP also reports that most of the owners of these dogs don’t realize or are in denial about this important fact.
Determining Appropriate Weight “A dog that is a perfect weight, you can feel the ribs, but not see them. And you have an abdominal tuck when you look from the side. From above, right in front of the hips, you can see the waistline,” says Leroy’s veterinarian, Jackie Sehn, at Mercy Vet, in Mercer Island, Washington. She points out that the dog must be touched to feel the amount of fat, especially in long-coat breeds. This evaluation can be done at home using the online Body Condition Score chart at PetObesityProtection.org. The American Kennel Club also has a weight chart for dozens of breeds that can help determine an initial goal weight, although ideal weight can vary among individual dogs.
Debbie Hensel, who fosters dogs, took in a morbidly obese 13-year-old Chocolate Labrador for the Mr. Mo Project, in Cary, North Carolina. Under her care, the pet went from 108 to 81 pounds within nine months. “Since Bruce was an older dog and overweight, the first thing we did was start him on a joint supplement with turmeric and a prescription diet food. In the beginning, I withheld some of his food and used it as treats throughout the day,” says Hensel. Every four to six weeks, Hensel decreased Bruce’s food intake. She also divided up portions to feed him four times per day to help him feel full. “Portion con42
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Doggy Diets
trol is important,” agrees Nguyen. “Leroy has a habit of wanting to eat more. I think he has a hard time knowing how much food he really needs.” But the problem isn’t just eating too much. Pet owners are often feeding the wrong foods. “It is the quality sometimes more than quantity. Health doesn’t come from processed food,” says Sehn, adding that most dry kibble is essentially overprocessed junk food that lacks nutrients and contains fillers. Fortunately, refrigerated and frozen dog food has made it easier to feed organic, fresh, nutritionally balanced, raw food which is based on a dog’s ancestral diet. Raw food is also available dehydrated. Treats, if included, should satisfy the chewing instinct without adding many calories. Sehn recommends dehydrated chicken or duck feet, tendons and healthy jerkies. “Switching to a raw diet helped with Leroy’s weight, but I had no idea it would have so many other benefits,” Nguyen says. “I noticed that his coat was getting a lot softer and he smelled a lot better.”
Ease into Exercise “Bruce sounded like an elephant falling when he laid down and he couldn’t stand for long,” says Hensel. Indeed, exercise can overburden the heart and joints of an obese dog. At first, Leroy and Bruce both had a hard time just getting up off the floor, so losing weight first was crucial. As the weight began to come off, they both became more engaged and stamina slowly increased. Hensel started by walking around in the backyard and letting Bruce follow. Their initial walks were to the end of the block. They would stop and rest before going back home. “As he lost weight and his strength improved, our walks got longer,” says Hensel. Weight loss must be a healthy process. “Breaking down excess fat takes time,” says Sehn, adding that losing too fast results in muscle loss. Patience and time are key. “I think Bruce just needed less food and someone that wanted to do things with him,” says Hensel, who has adopted Bruce as her “forever foster dog”.
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calendar of events
TUESDAY, MARCH 9
NOTE: To share your events and classes in our calendar, please visit our websites NABerks.com or NALancaster.com for guidelines and a submission link. Deadline: 5th of the month prior. Due to COVID-19, events, classes and groups may be on a modified schedule or held in a virtual format. We suggest confirming details with the host before attending. Please also regularly visit our online calendar where you can find updated event and class information and share your own events for free.
MONDAY, MARCH 1
THURSDAY, MARCH 5
Women’s Memoir Writing Class – 6:30-8pm. 5 wks thru 3/29. Via Zoom. “Exploring Our Life Stories.” A safe haven for capturing the memories that matter to us most. No grades, grammar or judgement. Write From the Heart, Lancaster. Registration required: 717-393-4713. WriteFromTheHeart.us.
Stress Workshop: Relax and Unwine – 7-8pm. West End Yoga and Keystone Functional Medicine offer education on how a body responds to stress, with 20 minutes of gentle yoga with a 700-hr certified instructor to follow. Q&A, open chat. Light refreshments and wine will be served. In-studio or virtual. Space limited, registration required. $20/$15virtual. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.
TUESDAY, MARCH 2 Awareness Through Movement – 5:30pm. Via Zoom. Focused slow movement classes for strength and flexibility in the neck and shoulders. $15. Ampersand Integrative Wellness. To register: Info@AmpersAndIntegrative.com. AmpersAndIntegrative.com. Coping with the Loss of a Parent or Sibling – 6:30-8pm. Via Zoom. Are you grieving the death of someone you care about? Would you like to talk with others who have experienced a loss? Includes a presentation and an informal time to talk with others. Free. To register: Pathways Center for Grief & Loss. 717 391-2413 or 800-924-7610. HospiceCommunity.org.
WEDNESDAY, MARCH 3 Pregnancy Support Group – 6-7pm. Via Zoom every 1st Wednesday. Community, connection, and empowerment are so important during this transformative experience. Also appropriate for those who are looking for support after giving birth. $20-$50 pay-what-you-can. To register: Info@ AmpersAndIntegrative.com.
SATURDAY, MARCH 6 Reiki I for Health Care Providers – 9am-4:30pm. (3/6 and 3/7.) Standard Reiki I class agenda plus research, energy theory and reiki in health care. 12.5 AHNA nursing contact hours. 12 NCBTMB massage therapy hours. Open to all. $200. Helene Williams Reiki, 313 W Liberty St, Lancaster. To register: 717-269-6084. HeleneWilliamsReiki.com.
MONDAY, MARCH 8 5-Day Directed Retreat – Thru 3/14. A guided fiveday retreat of silent prayer. Jesuit Center for Spiritual Growth, 501 North Church Rd, Wernersville. Contact Melinda at MLeonowitz@JesuitCenter.org or 610-670-3642. JesuitCenter.org. Kids Cooking Club: Lasagna – 4:30-6:30pm. Gwen Eberly teaches kids ages 7-12 confidence and artistry in the kitchen making vegetable lasagna, sausage lasagna, Caesar salad and lemon cookies. Hands on. $70. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.
Awareness Through Movement – 5:30pm. Via Zoom. Focused slow movement classes for strength and flexibility in the neck and shoulders. $15. Ampersand Integrative Wellness. To register: Info@AmpersAndIntegrative.com. AmpersAndIntegrative.com. Coping with the Loss of a Spouse or Companion – 6:30-8pm. Via Zoom. Are you grieving the death of someone you care about? Would you like to talk with others who have experienced a loss? This meeting includes a presentation and an informal time to talk with others. Free. Call the Pathways Center for Grief & Loss. 717-391-2413 or 800-9247610. HospiceCommunity.org. GRASP (Grief Recovery After a Substance Passing) – 6:30-8pm. Via Zoom. A source of help, compassion and understanding for individuals who have had a loved one die as a result of substance abuse or addiction. Free. Registration required. Contact Marj Paradise at MParadise810@ comcast.net. Pathways Center for Grief & Loss. HospiceCommunity.org.
WEDNESDAY, MARCH 10 Newly Bereaved Program – 2-3:30pm. (3/10, 3/17, 3/24.) Via Zoom. If your loss was recent, this 3-wk series provides an overview of common grief responses and will help you to begin to identify coping tools. Space limited, registration required. For info/to register: 717-391-2413 or 800-9247610 by March 3 to discuss with a Bereavement Counselor. Pathways Center for Grief and Loss. HospiceCommunity.org.
TUESDAY, MARCH 16 Coping with the Loss of a Spouse or Companion – 2-4pm. Via Zoom. Are you grieving the death of someone you care about? Would you like to talk with others who have experienced a loss? This meeting includes a presentation and an informal time to talk with others. Free. Call the Pathways Center for Grief & Loss. 717-391-2413 or 800-9247610. HospiceCommunity.org. Braving Hope – 6-7pm.(8 wks thru 5/4.) Designed for adult women in any life stage who want to explore the effects of shame on the mind, body and soul and find freedom from that shame. The book, The Soul of Shame by Dr. Curt Thompson will be the framework. Reading optional. Space limited. $75/session, discount of $65/session for women who register together. To register: Info@ TakeHeartCounseling.com or 717-917-7137. TakeHeartCounseling.com.
FRIDAY, MARCH 19 Promise me you’ll always remember— you’re braver than you believe, and stronger than you seem and smarter than you think. ~ Christopher Robin from Winnie the Pooh
Child’s Play? How “Furry Auxiliaries” Can Enliven Therapy Sessions – 10am-1pm. Via Zoom. Learn to use stuffed animals, puppets and dolls as projective tools that support and educate during interactive sessions with children and adults. $115 by 3/16, $135 thereafter. Includes 3 CE credits. Lancaster School of Psychodrama & Experiential Therapies, Karen Carnabucci, LCSW, TEP. RealTrueKaren.com.
SATURDAY, MARCH 20 Free Laser Demo – 8:30-10:30am. Experience how deep tissue laser therapy can relieve pain and inflammation. Free. Space limited. To reserve: 717285-9955. A Therapeutic Effect, 313D Primrose Lane, Mountville. AThereapeuticEffect.com.
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this kick-off event. New featured brands include Pocono Organic Hemp, Kettle & Fire Bone Broth, and organic seeds and how-to books. Free. Rodale Institute, 611 Siegfriedale Rd, Kutztown. RodaleInstitute.org. Organic Gardening 101 – 10am-1pm. Learn the best practices for getting started on your organic garden. Bring your gardening gloves for handson transplanting in the greenhouse. Tuition: $60/ person. Veterans may qualify for free tuition. Email: Veterans@RodaleInstitute.org for details. Online registration closes at 2 PM EST on 3/26. Virtual workshop available. Rodale Institute, 611 Siegfriedale Rd, Kutztown. RodaleInstitute.org.
TUESDAY, MARCH 30
TUESDAY, MARCH 23 National Ag Day – We recognize and celebrate all the ways that agriculture provides abundance with a BIG THANK YOU to all farmers and producers everywhere that contribute to our health and wellbeing. Visit BerksAg.net for a National Ag Day event taking place throughout the week. Coping with the Loss of a Spouse or Companion – 2-4pm. Via Zoom. Are you grieving the death of someone you care about? Would you like to talk with others who have experienced a loss? This meeting includes a presentation and an informal time to talk with others. Free. Call the Pathways Center for Grief & Loss. 717-391-2413 or 800-9247610. HospiceCommunity.org.
WEDNESDAY, MARCH 24 Writing Workshop for Cancer Patients and Caregivers – 6:30-8:30pm. Weds thru 5/12. Via Zoom. Our workshops awaken the creative spirit gently, without intimidation or pressure. Free. Open to all patients and caregivers. Sponsored by Lancaster General Health/Penn Medicine Ann B. Barshinger Cancer Institute. Registration required. Please call LGH Contact to register: 717-544-4636.
FRIDAY, MARCH 26 Weekend Directed Retreat – Thru 3/28. Lenten, includes Palm Sunday. A guided weekend retreat of silent prayer. Jesuit Center for Spiritual Growth, 501 North Church Rd, Wernersville. Contact Melinda at MLeonowitz@JesuitCenter.org or 610-670-3642. JesuitCenter.org. Ancestor Stories: An Experience in Family Constellations –10am-12pm. Via Zoom. Family Constellations explores, through experiential interaction and mindfulness, how an unresolved family trauma or other instance of family or collective pain is carried through the generations. $45. Includes 2 CE credits. Lancaster School of Psychodrama & Experiential Therapies, Karen Carnabucci, LCSW, TEP. RealTrueKaren.com.
SATURDAY, MARCH 27 Visitor Center Open House – 10am-4pm. Shop new Rodale Institute-branded merchandise and be the first to preview our new product lines at
Women’s Intro Writing Class – 6:30-8:30pm. 5 weeks thru 4/27. Via zoom. “Writing Without Fear.” A warm and welcoming community of trust, kindness and understanding. Learn to write freely without perfectionism and self-doubt. No grades, grammar or red pen. Beginners welcome. Sharing optional. Taught with a touch of humor and fun. Write From the Heart, Lancaster. Registration required: 717-393-4713. WriteFromTheHeart.us.
plan ahead FRIDAY, APRIL 2 Organic Plant Sale – 10am-4pm. Choose from a varied selection of organically grown lettuces, broccoli, cauliflower, kale, chard, herbs, and more. Stock up on gardening items, compost, organic seeds, and how-to books in the Visitor Center, and get the latest seasonal tips from our expert gardeners. Free. Rodale Institute, 611 Siegfriedale Rd, Kutztown. RodaleInstitute.org.
SATURDAY, APRIL 3 Organic Plant Sale – 10am-4pm. See 4/2 listing for details.
SATURDAY, APRIL 10 Annual Shearing Day – 8am-2pm. Enjoy a day of helping on the farm, join in the shearing festivities and shop from local vendors. Rain or shine. Free. Bent Limb Farm, 592 Stone Hill Rd, Shoemakersville. 484-797-2263. BentLimbFarm.com.
savethedate SATURDAY, APRIL 10 & SUNDAY, APRIL 11 Inner Peace Holistic Expo – 10am-6pm (Sat), 10am-5pm (Sun). Holistic and natural products and services for a healthy mind, body and home, spiritual readings & services, crystals & gemstones, jewelry, massage, reiki, CBD products, pet wellness and more. $10/weekend. Hamburg Field House, Pine St, Hamburg. 610401-1342. InnerPeaceHolisticExpo.com.
care instructions. Pre-registration prior to 2pm on 4/9 required. Veterans may be eligible to attend for free. Virtual workshop available. Rodale Institute, 611 Siegfriedale Rd, Kutztown. RodaleInstitute.org.
SUNDAY, APRIL 11 Sound Immersion – 7-8:30pm. “Through the Soundgate.” Masks and COVID-19 precautions in place. $25. Soundwise Health Studio, 313 W Liberty St, Suite 267, Lancaster. SoundwiseHealth.com.
SUNDAY, APRIL 18 Reiki II Okuden – 9am-4pm. (4/18, 4/19). This two-day class introduces three of the reiki symbols and mantras and introduces the concept of distance healing. $225. Helene Williams Reiki, 313 W Liberty St, Lancaster. 717-269-6084. HeleneWilliamsReiki.com.
THURSDAY, APRIL 22 Earth Day at the Farm – 11am-4pm. A day of volunteering, including hands-on farm experience, learning about the basics of regenerative organic agriculture, why soil matters, and how the way we farm can impact much more than food. Free. Preregistration is required. Arrive at or before 11am, park at the Visitor Center and meet in front of the store. For info: Volunteer@RodaleInstitute.org. Rodale Insitute, 611 Siegfriedale Rd, Kutztown. RodaleInstitute.org.
MONDAY, APRIL 26 5-Day Directed Retreat – Thru 5/2. A guided five-day retreat of silent prayer. Jesuit Center for Spiritual Growth, 501 North Church Rd, Wernersville. Contact Melinda at MLeonowitz@ JesuitCenter.org or 610-670-3642. JesuitCenter.org.
savethedate EVERY FIRST SATURDAY MAY – NOVember Holistic Market Days – 10am-5pm. Over 150 vendors of holistic retail, food, crystals, teas, essential oils, candles, homemade goods, clothing, honey, farm fresh foods, CBD products, psychics, energy healers, spiritual services, guest speakers, Crystal Bingo at noon & 3pm, dancing, painting, games & more. Free entry. Vendors wanted. For info/application: SpiritualFindingsEvents@gmail. com. Pavilion at Leesport Farmers’ Market, 312 Gernants Church Rd, Leesport.
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SATURDAY, APRIL 10 Tomato Grafting – 10am-2pm. Learn the science behind the graft as well as how it can impact the yields and health of the plants. $60 includes two grafted tomato plants, copy of the presentation, and
Natural Awakenings Lancaster/Berks March 2021
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ongoing events
tuesday Contemplative Prayer/Meditation – 8-8:30am. Via Zoom. Free. Saint James Episcopal, corner of Duke & Orange, Lancaster. Contact Saint James Episcopal for link. SaintJamesLancaster.org. Mindful Yoga – 5:45-6:45pm. Via Zoom. Slow down your breath, your body and your mind. $10, discounts available. Contact Saint James Episcopal for link. SaintJamesLancaster.org.
wednesday
sunday Community Donation Flow – 9:15-10:15am. A soft vinyasa yoga class is fit for all levels of practice. Ideal for new students or those new to the studio. All are welcome. Suggested cash donation $5-20. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com. Introduction to Herbalism for Teens & Adults – 1-2pm. Online or In-Person. Embark Herbals, 377 Church RD, Mohnton. Visit EmbarkHerbals. com for details. Contemplative Service – 5-6pm. Via Zoom. A simplified liturgy with readings and music. Free. Saint James Episcopal, corner of Duke & Orange, Lancaster. Contact Saint James Episcopal for link. SaintJamesLancaster.org.
monday Tai Chi – 6-7pm.An ancient Chinese martial art that emphasizes deep relaxation of mind and body, promotes core strength, boosts blood circulation, and increases mobility. $9. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.
Mindful Yoga – 9-10am. Via Zoom. Slow down your breath, your body, and your mind. $10, discounts available. Contact Saint James Episcopal for link. SaintJamesLancaster.org. Ultimate Health Workshop – 7pm. Learn how you can achieve optimal health. Topics vary by week. Free. Call to reserve your spot. Heath Wellness Center, 14 W. Main St, Landisville. 717-530-5555. HeathChiropractic.com.
thursday Contemplative Prayer/Meditation – 8-8:30am. Free. Saint James Episcopal, corner of Duke & Orange, Lancaster. Contact Saint James Episcopal for link. SaintJamesLancaster.org. Virtual Connection Circle – 7:30-8:30pm. Explore and grow with guided discussion facilitated by professional therapists on a different theme each week. The Circle offers a positive, supportive and confidential environment and connection with others. A collaboration between West End Yoga Studio and Rooted Lancaster, LLC. For info or to register, call 717-406-9681 or visit WestEndYogaStudio.com.
friday Mindful Yoga – 9-10am. Via Zoom. Slow down your breath, your body, and your mind. $10, discounts available. Contact Saint James Episcopal for link. SaintJamesLancaster.org. Little Sprout's Budding Herbalist Class for Homeschoolers – 10am-12pm. Online or In-Person. Embark Herbals, 377 Church RD, Mohnton. Visit EmbarkHerbals.com for details.
saturday Little Sprout's Budding Herbalist Class for Kids – 1-3pm. Online or In-Person. Embark Herbals, 377 Church RD, Mohnton. Visit EmbarkHerbals. com for details.
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he heart and soul of any thriving community is comprised of local business owners and right now, more than ever, THEY NEED US! And we need them. Certainly, stressors are high and budgets are tight, but when making needed purchases, COMMIT to shopping in person or online at local, small businesses whenever you can. Choose local markets, buy direct from local farmers and opt for take-out from your favorite restaurant. We need each other to stay balanced and healthy, supporting our immune systems, our rest and renewal, and our environments. Check in with local specialists, retail stores and practitioners about inventory and resources to support diet, stress and sleep, to optimize a healthy mind, body and home. Take care of our communities -
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Climate Change Health Impacts Plus:
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Nature Observation Through the Seasons Earthbound A r t i s a n’s m o n t h l y installment for March focuses on Change and Transformation. “Change is the only constant in life,” is a popular saying. Certainly, to be a human alive on this planet right now is to be immersed in the process of change and the anxiety that can come with that. It can be helpful to look to the natural world in times of hardship or distress. For the Earth has experienced many phases, and may hold clues to how we can navigate the natural ups and downs of life.
wise words Jeff Tkach on Regenerative Healthcare Rodale Institute’s Chief Impact Officer Jeff Tkach is committed to upholding the legacy of the Institute’s founder, J.I. Rodale, who believed that healthy soil equals healthy food equals healthy people. According to Tkach, farmers and healthcare professionals need to embrace a prevention-based approach to human and environmental health. Rodale Institute is here to bridge the gap between these two industries by unlocking the transformational power of regenerative healthcare.
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community resource guide Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Advertising@NALancaster.com or visit NALancaster.com or NABerks.com. ACUPUNCTURE LANCASTER ACUPUNCTURE
Beverly Fornoff Eden Natural Care Center 600F Eden Rd • Lancaster 717-381-7334 • LancasterAcupuncture.com Discover your body’s natural ability to heal with the supports of acupuncture and herbal medicine. Acupuncture is a way to relieve acute or chronic pain, stress, allergies, colds, digestive problems, and insomnia and support your overall well-being. See ad, page 37.
COLUMBIA ACUPUNCTURE
John Marino, MS, LAc Eden Natural Care Center 600F Eden Rd • Lancaster 312-505-1618 • JDMTherapeutics.com John Marino provides pain management and stress relief, helping people balance their lives with acupuncture, cupping, Tui Na and Gua Sha. With years of practice and education in Eastern Medicine and Asian Body Therapy, John is ready to help you achieve your optimal well-being.
BODYWORK DéPROV MASSAGE THERAPY DJ Campos-Bard, LMT, CMMP 439 N Duke St, 2nd Fl • Lancaster 717-669-1030 DeProvMassageTherapy.com
If you are seeking relief from chronic conditions, suffering with anxiety and stress, or choosing massage for self-care, DJ Campos-Bard offers a variety of natural healing therapies to empower you to live a healthy and vibrant, pain-free life.
INTEGRATIVE HEALING ARTS STUDIO Christina Rossi, Practitioner 546 Penn Ave, Fl 2 • West Reading 610-451-9577 IntegrativeHealingArtsStudio.org
Providing an assortment of holistic healing services that include integrative massage therapy & bodywork, reiki & intuitive energy work, herbal medicine, aromatherapy, holistic nutrition, iridology, flower essences, Taoist arts, and spiritual guidance. Services, classes & healing boutique. NCBTMBapproved CE provider.
SUMMIT MASSAGE, LLC
YOUR CBD STORE
Passionate about holistic healing and health, Sydney Mallatratt provides each client with specialized services tailored for their needs. Offering medical massage, therapeutic and deep tissue massage, myofascial release and cupping, as well as skin care treatments including facials, waxing and exfoliation.
At Your CBD Store®, we bring superior quality hemp-derived products for people and pets to the market. Because our oils, tinctures, skin care and pet products are formulated using the whole plant, they contain a full or broad spectrum which includes cannabinoids and terpenes. See ad, page 25.
at Integrative Healing Arts Studio 546 Penn Ave, Fl 2 • West Reading 610-334-8392 SummitMassagePA.com
SUPERNATURAL WELLBEING, LLC
Stone Mill Plaza 1380 Columbia Ave • Lancaster 717-209-7123 Lancaster0108.cbdrx4u.com
CHIROPRACTIC
Grace Henderson, LMT 342 N Queen St, Studio N • Lancaster 717-803-6207 SupernaturalWellbeingLLC@gmail.com
A THERAPEUTIC EFFECT
Offering a wide range of bodywork and holistic wellness services to support your well-being, harmony and balance of mind/body/spirit, guiding you to the realization that you have always been perfect while empowering you to make necessary changes to create the fabulous life you want to live. LGBQTIA+ friendly.
Providing an array of therapeutic treatments and services that promote relaxation and detoxification. Our doctor specializes in low-impact Torque Release Technique which provides immediate results for people of all ages. See ad, page 2.
CBD/HEMP PRODUCTS HEMPFIELD BOTANICALS
336 N Charlotte St, Ste 100 • Lancaster 717-874-8480 HempfieldBotanicals.com Hempfield Botanicals embraces that wellness is the foundation for living a full and vibrant life. We create THC-free and fullspectrum CBD products to help people find relief from pain and inflammation, sleep problems, anxiety, headaches, lack of energy, and more. Certified B Corporation®, vegan, certified crueltyfree, sustainable and third-party tested. See ad, page 26.
INSHANTI PURE ESSENTIAL OILS
Debra Stoltzfus, Clinical Aromatherapist 48 Slaymaker Hill Rd • Kinzer 717-587-3990 Inshanti.com Inshanti’s CBD is full-spectrum (from the whole plant). It contains high CBD, low THC (below the federal legal limit), and is certified organic. Legal in all 50 states. Nonaddictive and non-intoxicating, and from a Kentucky farm that is pesticide-free, mold-free and federally regulated. See ads, pages 24 and 50.
Dr. Andrew Ashton 313D Primrose Ln • Mountville 717-285-9955 • ATherapeuticEffect.com
BLUE SKIES CHIROPRACTIC
Dr. Leah Reiff 2727 Old Philadelphia Pike • Bird-in-Hand 717-390-9998 • BlueSkiesChiroHealth.com Chiropractic is used for natural relief from conditions such as chronic pain, injuries, pregnancy complications, complications from aging & more. Dr. Reiff carefully considers every individual's comfort level & provides specific adjustments to support the body for benefits that will last.
HEATH CHIROPRACTIC & WELLNESS CENTER LLC Thomas Heath, DC 14 W Main St • Landisville 717-530-5555 HeathChiropracticAndWellness.com
For 33 years, Dr. Heath has been helping people recover their health and reduce stress in their lives through Functional Integrative Brain /Body Balance. He uses Professional Applied Kinesiology, Neuro Emotional Technique, Quantum Neurology, Nutritional counseling, traditional Chiropractic and other cutting-edge techniques. See ad, page 15.
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CHIROPRACTIC JANGDHARI FAMILY CHIROPRACTIC Dr. Charles JangDhari Dr. Jessica Riehl 7 Center St • Intercourse 717-768-7148 JangDhariFamilyChiropractic.com JFChiropractic@gmail.com
JangDhari Family Chiropractic is committed to the health and wellness of our community. We provide quality chiropractic care and give back to many area charities helping ensure that the people of our community have opportunities to live well and live long.
LINK CHIROPRACTIC CLINIC Dr. Thomas B. Wachtmann, DC 3130 Pricetown Rd • Fleetwood 610-944-5000 DrWachtmann.com
High-quality, patient-focused Chiropractic Care, and Functional Diagnostic Medicine evaluation and treatment. We focus on correcting the underlying causes of many disorders, diseases and conditions. Call for a complimentary consultation and benefit check. See ad, page 34.
NATUROPATHIC & CHIROPRACTIC FAMILY HEALTH, LLC
Jane Drobin, ND, DC 1255 South Market St, Ste 210 • Elizabethtown 717- 381-5773 • NCFamHealth.com A natural, holistic and functional approach to healthcare. We treat the root causes of disease by establishing the foundation of optimal health. We educate our patients about lifestyle changes and incorporate natural treatment modalities for both internal and physical complaints. See ads, pages 22 and 52.
CLINICAL AROMATHERAPIST INSHANTI
Debra Stoltzfus 48 Slaymaker Hill Rd • Kinzers 717-587-3990 • Inshanti.com Trust a nationally certified aromatherapist specializing in clinical consultations. Deb can work directly with your physician to create a plan that supports mind and body health. In addition to retail and wholesale accounts of proprietary blends and pure essential oils sourced directly from the farmers, half- and full-day education courses with certification are offered. See ads, pages 24 and 49.
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CONTINUING EDUCATION LANCASTER SCHOOL OF PSYCHODRAMA AND EXPERIENTIAL PSYCHOTHERAPIES 717-466-0788 RealTrueKaren@gmail.com RealTrueKaren.com
Karen Carnabucci, LCSW, TEP, teaches alternative therapies and experiential methods of psychodrama, sociometry, group process, Family and Systemic Constellations. CE credits for social workers, MFTs and licensed counselors, although all helpers and educators welcome. Act 48 and psychology credits pending. See ad, page 12.
COUNSELING COUNSELING FOR THE WEIRDOS Bebe Martinez, LSW 929-224-7815 CounselingFTW@gmail.com CounselingFTW.com
A safe and welcoming space for loners, empaths, nonconformists, eccentrics, artists, creatives, energy healers and introverts to be their authentic self. Offering individual and couple sessions addressing relationship and intimacy issues, depression, PTSD, sexual trauma, troubles with career and life transitions. There is no need to do this alone.
Grey Muzzle Manor
1164 Blattadahl Rd • Mohrsville 610-655-5271 GreyMuzzleManor.com Facebook.com/GreyMuzzleManor Marcy Tocker, MA, utilizes person-centered and strength based therapeutic approaches. She specializes in animal-assisted therapy, EAGALA model equine therapy, play therapy and art therapy. Marcy believes that therapeutic change occurs when we provide empathy, unconditional positive regard, acceptance, and being there to support while our clients discover the strength we know they’ve always carried.
SUE TUSHINGHAM, MS
3015 Pheasant Dr • Lancaster 717-779-9951 Sue.Tushingham@comcast.net With 30 years of experience, Sue provides a holistic approach, addressing body, mind, emotions, and spirit in order to achieve and maintain health. Her nonjudgmental approach is a partnership between herself and the client, held in a calming environment in person or virtually.
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TAKE HEART COUNSELING & EQUINE ASSISTED THERAPY 699 Wooltown Rd • Wernersville 717-917-7137 TakeHeartCounseling.com
Empowering individuals and families to find hope, healing and wholeness through therapeutic work with horses. Trauma-informed services address trauma, anxiety, depression, self-worth, spirituality, family issues. Offering individual and group sessions. See ad, page 43.
DENTISTRY SCHWARTZ FAMILY DENTAL David A. Schwartz, DDS, PC 701 Jefferson Blvd • West Lawn 610-670-6910 SchwartzFamilyDental.com
We provide general and cosmetic mercury-free dental care to the entire family with attention to “whole person health.” We have advanced training in the safe removal of mercury fillings, nonsurgical gum treatments, orthodontics, sleep apnea, solutions for TMJ, facial pain, and headaches. Visit our website to learn more. See ad, page 38.
SUSQUEHANNA DENTAL ARTS Owen Allison, DMD 100 S 18th St • Columbia 717-684-3943 • 717-285-7033 SusquehannaDentalArts.com
We are a full-service family dental practice providing 100% mercury-free restorations, quality non-surgical periodontal care, INVISALIGN, implantretained dentures and partials. See ad, page 11.
DNA TESTING ANY LAB TEST NOW
235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604 AnyLabTestNow.com/Lititz Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcohol-testing services, Vitamin B12 injections and more. See ads, pages 37 and 52.
FENG SHUI ZENTENTIONAL LIVING
Lindsey Foose, Feng Shui Appraiser ZententionalLiving@gmail.com Zententional-Living.space Feng shui harmonizes a building’s energies to assist in supporting the occupants’ wellness. Benefits can include improved sleep, focus and relationships. A Comprehensive Appraisal includes corrective/ enhancing recommendations for environmental influences, the building’s energy blueprint, and the occupants’ and building’s directional influences. See ad, page 17.
FUNCTIONAL HEALTH
HERBAL MEDICINE EMBARK HERBALS
377 Church Rd • Mohnton 833-336-2275 EmbarkHerbals.com Let the healing begin! Community Herbalist Tiffany Davies offers custom herbal blends, bulk herbs, mushrooms, teas, tinctures, and natural remedies along with classes for all ages, workshops and more. Visit our website or call for a free consultation. See ad, page 35.
HERBS FROM THE LABYRINTH
AGAPE INSTITUTE of FUNCTIONAL HEALTH & CHIROPRACTIC
Master Herbalist Sarah Preston Radiance, 13 W Grant St • Lancaster 717-290-1517 HerbsFromTheLabyrinth.com
At Agape Institute, we pride ourselves in finding out why your body has decided to become sick. Utilizing Functional Medicine and Functional Neurology, we assess the body in multiple ways to find out what’s driving sickness and disease. See ad, back cover.
Long-time Herbalist Sarah Preston crafts small-batch herbal body-care and wellness products, teas, tinctures, syrups, salves and creams using organically-grown and ethically-sourced wildcrafted herbs. Consultations and custom blends available. Products found at Radiance and Lemon Street Market, both in Lancaster. See ad, page 40.
EAST WEST FUNCTIONAL TRAINING, LLC
HOLISTIC FEMININE HEALTH
Stephen A. Conicello, DC, EMT-P 735 Fox Chase, Ste 100 • Coatesville 484-593-0882 • AgapeFHC.com
Leslie Dowling, B.S. Marketing, FBS, FNLP Functional Nutrition Lifestyle Practitioner 610-413-4779 LDowliing1999@gmail.com
Leslie’s mission: “Reclaim your health and wellness - be the personal hero of your journey in life.” Offering individual/group/ corporate wellness: Restore Brain/ Gut health, Detox Programs, E n v i r o n m e n t a l Tr i g g e r s , Autoimmune Illness, Food Sensitivities, Bio-Individual Programs and more. See ad, page 21.
FUNCTIONAL NEUROLOGY LANCASTER BRAIN & SPINE 1361 Fruitville Pike • Lancaster 717-299-9600 LancasterBrainAndSpine.com
Our mission is to improve the lives of people suffering from complicated neurological and musculoskeletal conditions, by utilizing cutting-edge diagnostic testing and customized brainbased treatment plans. See ads, pages 35 and 43.
NATURE’S INTUITION
313 W Liberty St, Ste 279 • Lancaster 610-763-0434 Natures-Intuition.com Nature’s Intuition offers a safe space for you to take an active part in your healing journey. With a passion for feminine health, and using movement to release frozen tension in the body, Ashley offers Yoni Steaming, Feminine Embodiment Coaching, Menstrual Embodiment and Sensual Movement classes. See ad, page 38.
HOLISTIC wellness RESTORE YOUR ENERGY Deb Gallagher, RN, CLP Lancaster 717-203-9666 RestoreYourEnergy.org
Experience Eden Energy Medicine, a practice created by Donna Eden, healer, author and teacher. This method assists with balancing our nine energy systems which can become blocked by stress, pain and illnesses. When the energy is balanced, sleep, joy, concentration and immunity improve, and our body’s natural ability to heal can begin.
HOME IMPROVEMENT DC EAGER SERVICES
Darlene Eager, Clutter/Hoarding Recovery Specialist 6 E Kendig Rd • Willow Street 717-989-5763 DCEager.com Hoarding and excessive clutter can hide health threats such as mold, bacterial growth, insect and rodent infestation. With respect and sensitivity, DC Eager will professionally and discretely provide the clean-up needed to return the home to a healthy state. Free assessment. See ads, pages 4, 21 and 52.
HYPNOTHERAPY LANCASTER HYPNOTHERAPY
John Stewart, Hypnotherapist 717-340-3100 LancasterHypnotherapy@gmail.com LancasterHypnotherapy.com Ready to improve your life? We i g h t , s m o k i n g , a n x i e t y, confidence, sleep, habits, athletic performance. Hypnosis is a timeproven process that empowers you to make substantial changes, allowing you to tap into your inner natural resources and take control of your life.
Integrative Medicine NICK D'ORAZIO, MD
Strasburg Health Associates 181 Hartman Bridge Rd • Ronks 717-687-7541 • DrNickDorazio@gmail.com Physician board certified in integrative and holistic medicine employs a wide variety of treatment modalities including Ayurveda, IV treatments including chelation, homeopathic, herbal, and nutritional medicine, natural injections, physical rehabilitation, and bodywork. Dr. D’Orazio is a physician who lives what he teaches.
Integrative wellness AMPERSAND INTEGRATIVE WELLNESS 7 Bristol Court • Wyomissing 484-516-2206 AmpersandIntegrative.com
We provide the support you need to thrive! Our staff of wellness practitioners provides an integrative approach with services such as bodywork, fitness, grief support, mental health, nutrition, physical therapy, sound therapy, yoga and more. See ad, page 10.
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LAB TESTING ANY LAB TEST NOW
235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604 AnyLabTestNow.com/Lititz Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcohol-testing services, Vitamin B12 injections and more. See ads, pages 37 and 50.
LANDSCAPE DESIGN/ MAINTENANCE EARTHBOUND ARTISAN Serving South Central PA 717-507-6267 EarthboundArtisan.com
Offering conservation landscape design, hardscape and landscape construction, and consultation. Our approach is built on natural systems and processes and uses native plants, ecological benefactors, and organic amendments in design, construction and maintenance of native and naturalized landscape, dry laid stone, and storm water mitigation. See ad, page 19.
LYMPHATIC THERAPY Aqua Blue Wellness Center
Electro-Lymphatic Therapy 2435 Old Philadelphia Pike • Smoketown 717-656-8615 • AquaBlueWellnessCenter.com Our lymphatic system plays an important role in supporting our immunity. Over the past 18 years of treating our clients, we’ve found that supporting the proper flow of lymphatic fluid through electrolymphatic therapy positively affects many conditions including: Lymphedema, edema, cancer, Lyme disease, heart disease, enlarged prostate, post-injury/surgical healing and more. See ads, pages 13 and 54.
MATTRESSES NATURAL/ORGANIC GARDNER’S MATTRESS & MORE 830 Plaza Blvd • Lancaster 717-299-6228 GardnersMattressAndMore.com
Gardner’s is a locally owned mattress store offering a wide selection of quality natural and organic mattresses ranging from the luxurious to economical. Educating our customers on getting a good night’s sleep and the benefits of sleeping naturally and organically is our mission. To schedule your private sleep consultation, go to SleepLancaster.com/ Natural. See ads, pages 28 and 29.
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MATTRESS 1st
at Interiors Home 3130 Columbia Ave • Lancaster 717-390-2000 Mattress1stByInteriorsHome.com Offering organic and natural bedding, free from irritants, allergens, pressurepoint discomfort or temperature struggles, so that you are assured the best night’s sleep possible. Natura products are made with eco-integrity to ensure better health and better sleep. See ad, page 41.
MEDICAL MARIJUANA
NATUROPATH - traditional HEALTH BY DESIGN CLINIC
Jeannie Peck, Traditional Naturopath 352 E Main St, Ste 100 • Leola 717-556-8103 HBDClinic.com We provide nutrition and detoxification services for adults and children using an integrative functional medicine approach, offer therapeutic massage therapy for your relaxation or chronic pain needs, and permanent fat and weight loss services. See ads, pages 39 and 54.
CURE PENNSYLVANIA
1866 Fruitville Pike • Lancaster 717-619-2873 CurePenn.com Medical marijuana in tincture, topical, capsule, extract, vape and flower form has been shown to be an effective alternativeor supplement to pharmaceutical medications for a variety of circumstances. P E N N S Y L V A N I A We offer complimentary consultations 7 days a week with our pharmacists. See ad, page 27.
MEDIATION/ CONFLICT RESOLUTION PANGEA MEDIATION
717-219-7174 Mila@PangeaMediation.solutions PangeaMediation.solutions At Pangea Mediation we aim to provide the space and tools needed to resolve conflicts in a healthy and productive manner through mediation, conflict coaching and training. We specialize in coparenting, separation & divorce mediation. Let's get started! See ad, page 22.
MOLD REMEDIATION DC EAGER EMERGENCY SERVICES Darlene Eager, Certified Mold Remediation Specialist 6 E Kendig Rd • Willow Street 717-989-5763 • DCEager.com
Mold can be a hidden danger. Let DC Eager keep your family and friends safe. Our technicians are trustworthy, knowledgeable and certified in the safe removal of mold. DC Eager takes pride in their quality of work and customer service. “We Educate Before We Estimate.” Free mold assessments for your home or business. No chemicals! See ads, pages 4, 21 and 51.
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NATUROPATHic doctor DAYSTAR NATURAL, LLC
Rachel DiScala, ND, LMT, CNHP 3608 St Lawrence Ave • Reading 610-370-4343 DayStarNatural.com At DayStar Natural, we discover exactly what your body needs to get healthy and stay healthy, using an all-natural approach to help you attain your health goals. Begin today - take control of your health and so that you can enjoy life to its fullest potential. See ad, page 15.
HEALTH FOR LIFE
Ann Lee, ND, L.Ac 112 Cornell Ave • Lancaster 717-669-1050 DoctorNaturalMedicine.com Learn how your symptoms are connected, get answers, and achieve improved health and wellbeing as we facilitate your body’s ability to heal itself through acupuncture and naturopathic medicine. Special focus on hormone balancing and fertility (now offering DUTCH hormone testing).
NATUROPATHIC & CHIROPRACTIC FAMILY HEALTH, LLC
Jane Drobin, ND, DC 1255 South Market St, Ste 210 • Elizabethtown 717- 381-5773 • NCFamHealth.com A natural, holistic and functional approach to health care. We treat the root causes of disease by establishing the foundation of optimal health. We educate our patients about lifestyle changes and incorporate natural treatment modalities for both internal and physical complaints. See ads, pages 22 and 50.
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PET CARE
NUTRITION FUSION INTEGRATIVE HEALTH & WELLNESS
Dana M. Elia, DCN, MS, RDN, LDN, FAND 2078 Bennett Ave • Lancaster 717-917-5259 FusionIHW.com At Fusion Integrative Health & Wellness, Dr. Dana Elia utilizes an integrative, functional and personalized approach to nutrition, health, and healing. Like a detective on a special case, she’ll uncover the root causes of challenging health issues so that you can feel well again. Most major insurance plans are accepted. See ad, page 37.
SHEEHAN NATURAL HEALTH IMPROVEMENT CENTER Dr. Keith Sheehan Laura Sheehan 1301 E King St • Lancaster 717-392-6606 SheehanNaturalHealth.com
Sheehan Natural Health Improvement Center provides holistic health care through nutritional counseling and whole food supplements. Our cuttingedge treatments have been found to help a broad range of symptoms and illnesses including fibromyalgia, depression, migraines and weight loss. From infants to seniors. See ad, page 38.
organic hair salon THE GREEN ROOM ORGANIC SALON 8 E Walnut St • Lancaster 717-844-1051 1387 E Main St • Mount Joy 717-653-2502 TheGreenRoomLancaster.com
Refresh your mind, body and spirit with natural and organic products for hair and skin. We use OWAY, an ammonia-free color and product line packed with biodynamic, fair trade ingredients and pure essential oils. We specialize in cuts, color, DEVA cuts, styling, bridal styling and more.
Anything that’s human is mentionable, and anything that is mentionable can be more manageable. When we can talk about our feelings, they become less overwhelming, less upsetting and less scary. ~Fred Rogers
reiki
HOUNDS N HERBS, LLC
HELENE WILLIAMS REIKI
Dianne Wagman, President 101 E Broad St • Dallastown Info@HoundsNHerbs.com 717-804-9111• HoundsNHerbs.com
Helene Williams, BSN, RN 313 W Liberty St, Suite 267 • Lancaster 717-269-6084 HeleneWilliamsReiki.com
Your local source for raw and all organic natural pet foods, with a full line of organic pet supplies including pet CBD, nutritional supplements, cookies and treats, grooming supplies & apparel, bioDOGradable waste bags, de-shedding tools and gifts. Now open. See website for hours.
Reiki is a very gentle holistic practice, which assists in promoting balance in body, mind and spirit. After a Reiki session, many people express a deep sense of relaxation, calming and peace. Frequently anxiety, stress and worry are relieved. Also offering meditation and student mentoring via Zoom. See ad, page 43.
PAWTREE
Caryn Guldner, Independent PetPro 610-751-6690 PawTree.com/HealthyHappy Wholesome, healthy, pet nutrition and solutions sourced and made in the US. Our philosophy starts with our belief that pet nutrition shouldn’t just help your pets survive, it should help your pets thrive and live healthy, vibrant lives at every age.
TILL WE MEET AGAIN In-Home Pet Euthanasia 717-897-0536 TillWeMeetAgain.com
For some, euthanasia of their pet at the veterinary hospital is simply not an option. Dr. Mark Huber and his wife Stacey provide home euthanasia for dogs and cats in the most comfortable environment possible—your home—with the intention of bringing peace and comfort to ease the pain of losing a beloved pet. See ad, page 43.
RETREATS/RETREAT CENTERS JESUIT CENTER for SPIRITUAL GROWTH 501 N Church Rd • Wernersville 610-670-3642 JesuitCenter.org
The Jesuit Center for Spiritual Growth, situated on 240 acres in Wernersville, PA, is a place of natural beauty, welcoming quiet, and spiritual sustenance. We offer a variety of retreats and programs based on the Spiritual Exercises of St. Ignatius for Roman Catholics, Christians of every denomination, and seekers. See ads, pages 9 and 54.
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SOUND HEALING SOUNDWISE HEALTH
Lana Ryder, LMT, AADP, CSTP 313 W Liberty St, Suite 267 • Lancaster SoundwiseHealth.com 610-301-4356 Throughout the region, our trained and experienced professional practitioners offer individual intuitive sound therapy sessions, group immersions, sonic massage, ReikiSound, ReikiVoice, hospice CareSong and classes in fundamental education in the art and science of sound healing. Sharing the healing power of sound, voice and music for 45 years.
SPIRITUAL DIRECTION JESUIT CENTER for SPIRITUAL GROWTH 501 N Church Rd • Wernersville 610-670-3642 JesuitCenter.org
The Jesuit Center for Spiritual Growth, situated on 240 acres in Wernersville, PA, is a place of natural beauty, welcoming quiet, and spiritual sustenance. We offer a variety of retreats and programs based on the Spiritual Exercises of St. Ignatius for Roman Catholics, Christians of every denomination, and seekers. See ads, pages 9 and 53.
With the ever-evolving COVID-19 situation causing uncertainty for citizens worldwide, Natural Awakenings is more committed than ever in supporting your health and well-being. For the latest updates on local events and information, visit us online at:
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SPIRITUALITY URBAN WELL—A SOURCE FOR CONTEMPLATIVE SPIRITUALITY Saint James Episcopal Church 119 N Duke St • Lancaster 717-397-4858 • UrbanWell.org
…where diverse people with different faiths gather in a spirit of humility and openness to learn from one another how to quiet the noise of everyday life, become more grounded and find energy, serenity and rest. See ads, page 5 and this page.
THERAPEUTIC WRITING WRITE FROM THE HEART
WEIGHT LOSS Health by Design
Jeannie Peck, Traditional Naturopath 352 E Main St, Ste 100 • Leola 717-556-8103 • HBDClinic.com We can help you reach your weightloss goals by offering customized nutrition, body sculpting, weight loss and detoxification services. As you release stubborn fat, you’ll receive support and guidance through every step of your journey. See ads, pages 39 and 52.
Yoga KULA KAMALA FOUNDATION & YOGA ASHRAM
Creative Writing Workshops Melissa Greene • Lancaster 717-393-4713 • WriteFromTheHeart.us
17 Basket Rd • Reading 484-509-5073 KulaKamalaFoundation.org
Our uplifting, be-who-you-are workshops awaken the creative spirit, gently, without intimidation. Taught in an atmosphere of warmth, whimsy and trust, they are a safe haven for all ages. Especially those who long to overcome perfectionism and selfdoubt. No grades or red pen. Sharing optional. Mischief a must. See ad, page 19.
Kula Kamala Foundation is a nonprofit non-sectarian spiritual center dedicated to mindfulness, non-violence, unity, and healing. Our public and professional programs serve people from all walks of life. No matter who you are, we have something special for you. OM. Peace.
Thermal Imaging ADVANCED THERMAL IMAGING Pamela Howard, DC, CCT 550 Coventry Dr • Mechanicsburg 259 N 6th St, Ste 2 • Columbia 866-522-3484 AThermalImage.com
Thermal Imaging is a safe, noninvasive way to visualize potential health concerns with early warning signs for a proactive approach to health, including breast health. Providing service since 2005, Dr. Howard offers a complete package to include a report review, educational materials and referral sources.
Aqua Blue Wellness Center
Lori Martin, BCNP 2435 Old Philadelphia Pike • Smoketown 717-656-8615 • AquaBlueWellnessCenter.com A family wellness center offering thermal imaging for breast and body, detox therapies, therapeutic and oncology massage, lymphatic drainage, a full-spectrum infrared sauna, nutritional education and more. Thermal imaging is a safe, non-invasive procedure for early detection of sources of pain, injury and disease. See ads, pages 13 and 52.
MINDFUL YOGA AT SAINT JAMES 119 N Duke St • Lancaster 717-397-4858 SaintJamesLancaster.org/Yoga
A simpler style of yoga that helps achieve a higher level of connection with one’s mind, body and spirit by focusing on the present moment. Is suitable for a wide range of body types and abilities. Louise Konrath, instructor. See ads, pages 5 and this page.
WEST END YOGA STUDIO
221 W Walnut St • Lancaster WestEndYogaStudio@gmail.com WestEndYogaStudio.com A diverse yoga studio offering a full range of yoga, meditation, and movement classes, in studio, outdoors a n d v i r t u a l . We a r e community-oriented, creating a welcoming learning environment dedicated to healing and compassion. All ages and levels welcome. Offering New Student Unlimited Monthly passes and other discounts. See ad, page 40.
If you truly love nature, you will find beauty everywhere. ~Vincent van Gogh
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Lancaster-Berks
NALancaster.com | NABerks.com
CELEBRATING 27 years in THE business of
3/31/2021
3/31/2021
