Natural Awakenings Lancaster/Berks May 2021

E R F

E

HEALTHY

LIVING

HEALTHY

PLANET

SPECIAL EDITION

Women’s Wellness

Family First-Aid

Homeopathy to the Rescue Eco-Beauty Sustainable Makeup Choices

BODYWORK To The RescuE

Massage Improves Post-Workout Recovery

Natural MAMA

Holistic Tips for a Healthy Pregnancy

May 2021 | Lancaster-Berks Edition | NALancaster.com · NABerks.com

“Isn’t it funny how day by day nothing changes, but when you look back, everything is different ...”

- C.S. Lewis

Mother’s Day Special

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5/31/2021

5/31/2021

We educate before we estimate!

Contents

Call for a FREE estimate!

22 INTEGRATIVE

32

WOMEN’S WELLNESS Five Top Health Concerns and What to Do

27 HOMEOPATHY TO THE RESCUE

Create a Family First-Aid Kit

Make sure your home is a SAFE

ZONE

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Our technicians are trustworthy, knowledgeable and certified in the safe removal of MOLD. Let DC Eager help you keep your family and friends safe!

32 Baby Bites

Healthy Homemade Food for Tiny Tummies

34 Stay Fit with

Bodywork Therapy

40

Enhance Workout Performance and Recovery with Massage

36 Natural Mama Holistic Approaches to a Healthy Pregnancy

40 Curbing cancer in cats Ways to Keep a Feline Healthy

THE ECONOMY THRIVES WHEN EVERY PERSON THRIVES. AT ASSETS, we believe that diversity and inclusion make our community strong and that people of all backgrounds should be equally represented in its success.

This is why we’ve made it our mission to provide entrepreneurs of color and women the essential tools and resources they need to successfully launch and grow their businesses. You also have a key role to play.

Together, we must change the way business is done to create an economy where everyone can prosper.

GET STARTED AT ASSETSPA.ORG TRANSFORMING COMMUNITIES through BUSINESS

6

Lancaster-Berks

NALancaster.com | NABerks.com

44 DEVAKI LINDSEY BERKSON on Bioidentical Hormones for Long-Term Health

46

46 Sustainably Stylish Eco-Fashion that’s Kind to the Planet

DEPARTMENTS 10 news briefs 16 health briefs 18 global briefs 20 eco tip 21 event spotlight 27 healing ways 32 conscious

eating 34 fit body

36 healthy kids 40 natural pet 43 inspiration 44 wise words 46 green living 48 calendar 53 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.

22

presents renowned artist, writer and ordained minister Jan Richardson The Cure for Sorrow: A discussion on grief, loss and stubborn hope Friday Evening, June 4 & Saturday, June 5, via Zoom

36

43 urbanwell.org 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.

delicious meals, delivered

Learn more at wegmans.com/wegmans2GO 2000 Crossings Blvd • Lancaster, PA 17601 • 717.358.9400

May 2021

7

letter from co-publishers

Kendra Campbell and Jacqueline Mast, Co-Publishers

To be a powerful woman, you don’t have to be aggressive or forceful. Like a tree, you have to find your roots and then you can bend in the wind. ~Angela Farmer 8

Lancaster-Berks

NALancaster.com | NABerks.com

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 Carolyn Coogan 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

Natural Awakenings Lancaster/Berks

@NAwakenings

@natural_lancasterberks

SUBSCRIPTIONS Give us a call or visit our website to sign up for our free digital edition or to subscribe for home delivery. $30/12 issues or $50/24 issues.

national team

CEO/Founder Sharon Bruckman COO/Franchise Sales Joe Dunne

Layout & Design Gabrielle W-Perillo

Asst. Director of Ops Heather Gibbs Digital Content Director Rachael Oppy

National Advertising Lisa Doyle-Mitchell Natural Awakenings Publishing Corporation 4851 Tamiami Trail N., Ste. 200 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com © 2021 by Natural Awakenings. All rights reserved.

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

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

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

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

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

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.

Michelle Johnsen Photography

C

olor is bursting from the earth in the form of tulips, azalea and dogwoods, and green unopened buds promise peonies, hydrangea and iris. This season is one of light, movement and expansion, and as the air warms and colors emerge, Mama Gaia’s rhythm is on brilliant display. The birds tend their nests, reminding us it is time to celebrate the strength and wisdom of mothers, women and all who birth new life and nurture new beginnings.

Kendra and Jacqueline We continue to emerge from a year that required listening and noticing the cycles and deeper messages from within; a spirit of slowing down, settling in and nurturing ourselves and others on a whole new level has developed. Our May issue delivers a collection of content demonstrating the power of this yin energy, including feminine aspects of gentle, compassionate, attentive approaches to living, being and healing that have risen to lead us forward.

This month we include a compelling story of three, dynamic, local, female physicians who birthed an initiative to expand health services provided by and for women of color, and is responsible for increasing the representation of Black women trained as birth doulas in Lancaster County from one to 35.

Such mighty women prevail in our pages; women who have taken great steps of courage to live their truths, manifest their dreams and inspire and empower those around them. Many have formed collectives to nurture themselves along with others, knowing the transformative power in coming together for healing, companionship, support and growth. In our calendar you’ll find examples; among them, Write From the Heart’s women’s writing classes, Ampersand Integrative Wellness’ support group for women who are expecting a child and empowering women’s circles and workshops provided by Soul Centered Wellness and Nature’s Intuition.

It is clear that we humans are not designed to navigate this life alone … we need each other to hold space, inspire, encourage, rise up together, to be change-makers and tackle challenges, create connections and find common ground. Together with the brilliant women on our team, we continue our efforts to nurture a welcoming community, rich and ready to grow and spread dreams, helping to bring people together in myriad ways.

Look closely in our pages and you will see dynamic forces in our midst.

To life!

HEALTHY LIVING HEALTHY PLANET

7th Annual

omen’s Expo June 5, 2021 9 a.m. – 2 p.m.

Please, join us!

Wyndham Resort – Expo Center (Formerly Lancaster Host) 2300 Lincoln Highway East Lancaster

It’s a time to rejuvenate your spirit and: • Do some shopping • Check out what’s new in fashions • Learn about local businesses • Be social again!

• and more!

Chat with exhibitors who offer products or services that touch just about every facet of a woman’s life, including:

Health & Wellness • Finance • Home Technology • Beauty • Nutrition Home-Based Businesses

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Booths will be spatially distanced and CDC guidelines will be followed.

Sponsor and exhibitor opportunities available!

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news briefs

The Urban Well Hosts A Conversation with Jan Richardson

T

he Urban Well at Saint James Episcopal Church, in Lancaster, is hosting The Cure for Sorrow: A Conversation with Jan Richardson on grief, loss and stubborn hope, via Zoom, from 9 to 9:30 p.m., June 4, and from 10 a.m. until 2:30 p.m., June 5. As one well acquainted with grief following the sudden death of her husband, Richardson writes with poetic grace about her loss.

Jan Richardson She will share from her books, The Cure for Sorrow and Sparrow: A Book of Life and Death and Life, as part of an invitation into a conversation about grief and hope. Grief might be from the loss of a loved one, the loss of landscapes due to climate change or the grief of resurrections that we are stuck with—lives after a death that may never be recovered, but can become whole as we enter into the strange graces that grief brings.

According to Richardson, grieving works with the most raw and elemental forces in us and propels us in directions we had not planned to go. “Grief helps us recognize our shared fragility and calls forth our natural resilience,” she says.

Cost: $85/person. For more information, visit SaintJamesLancaster.org/Jan. See ads, pages 7 and 58.

Workshops Connect Women to Their Inner Wisdom

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shley Ondra Smoker, owner of Nature’s Intuition, located just outside Lancaster City, hosts workshops aimed at creating community among women seeking to become more embodied and connected to their inner wisdom and sensual selves.

Monthly workshops scheduled in May and June include Intuitive Movement, Embodied Menstruation and Awakening Your Sensual Creature. Sip and Yoni Steam Ceremonies, held from 6 Ashley Ondra Smoker to 7:30 p.m. on the first Friday of each month, consist of embodied meditation, tarot card pulling and wine sipping while receiving the ancient healing technique.

Smoker is passionate about supporting women in their journeys toward healing and wholeness. “While each workshop provides its own unique benefits,” she affirms, “all are aimed at supporting women who want to drop out of their heads into greater connectedness with their own bodies, listen to their inner wisdom and move with more ease into the flow of their lives.”

Location: 313 W. Liberty St., Ste. 279, Lancaster. For more information, call 610-763-0434 email Ashley.NaturesIntuition@gmail.com or visit Natures-Intuition.com. See ads, pages 24 and 55 .

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Humane Pennsylvania Coordinates Pet Donations

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s part of Humane Pennsylvania’s Healthy Pets Initiative (HPI) emergency COVID-19 response, Spike’s Pet Pantry, which was origiHumane Pennsylvania staff nally founded as Ani-Meals members, Tawny and Ro, in 2006, oversaw and donated assisting with unloading pet food more than 400,000 pounds of pet food and supplies in the past 12 months to those facing economic hardship. Despite the hurdles created by the pandemic, nearly 10,000 pets in the greater Reading area were directly served by HPI programs and services. This included mobile vaccine and microchip clinics, affordable access to spaying and neutering, community event presence, partnerships and Spike’s Pet Pantry.

“When we first created Ani-Meals in 2006, it was an innovative approach to getting pet food to those in need of human food too. It allowed people in the community to receive direct food assistance for their pets,” said Karel Minor, CEO of Humane Pennsylvania. “ And now to see how far and wide this once controversial program has developed, and what we were able to accomplish in this last year alone, is unheard of.”

For more information, visit HumanePa.org/HealthyPets. To support the efforts of the Healthy Pets Initiative, call Director of Development Lauren Henderson at 610-750-6100, ext. 211 or email LHenderson@HumanePa.org.

Lunch and Learn About Seasonal Allergy Relief

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eannie Peck, traditional naturopath and owner of Health by Design, in Leola, will host a free class at 12:15 p.m., May 11, via Zoom, about ways to combat seasonal allergies, sinus congestion, skin conditions and asthma with natural solutions. The discussion will include the benefits of ionic foot cleanses, how they work and how the combination of halotherapy (micronized salt), far infrared sauna and ionic foot cleanses help to boost the immune system and open detoxification processes naturally in preparation for allergy season.

“With high pollen counts, many Lancaster County residents struggle with seasonal allergies,” Peck states. “Health by Design offers salt and sauna therapy, a natural remedy for allergies, asthma, skin and upper respiratory conditions, to help soothe your symptoms while detoxing at the cellular level and boosting your immune system.”

May Specials: Salt and Sauna introductory session, $18 (new clients only). Receive 10 percent off all salt, sauna and ionic foot cleanse packages; minimum of six sessions per package. Once purchased, packages may be scheduled at any time, with no expiration date. Call 717-5568103 to reserve a space and receive the link for the complimentary Zoom webinar. For more information, visit HBDClinic.com. See ads, pages 21, 57 and 58.

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cover image

news briefs

Dr. Drobin Provides Root-Cause Hormone Help

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On the cover Chelsea Christmas, founder of Fit City Women and winner of the 2021 ASSETS Social Enterprise Pitch. Fit City Women is a space for all women, especially WOC, to come together virtually and in-person for inclusive, affordable fitness training, support and empowerment. Connect on Instagram at FitCityWomen and by email: FitCityWomen@gmail.com.

Photo credit: Shelah Riley Photography

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r. Jane Drobin, ND, DC, owner of Naturopathic and Chiropractic Family Health, LLC, in Elizabethtown, assists women in getting to the root cause of hormone issues, including irregular, heavy or painful menstrual cycles; fertility issues; perimenopausal issues; weight gain; polycystic ovary syndrome; acne; fatigue and more. She assesses what lifestyle choices could be affecting hormones as well as the reasons why birth control medication was prescribed in order to determine if it is the best option.

She commonly runs the DUTCH panel to get a full assessment Dr. Jane Drobin of hormone levels, including cortisol, estrogen (E1, E2, E3), progesterone, testosterone, DHEA and many other markers. “The DUTCH test is most beneficial because it is a urine test that measures hormones on a 24-hour cycle; it can monitor all fluctuations throughout the day,” explains Drobin. “In addition, it measures unbound hormones only, as opposed to serum tests that measure bound and unbound, which may skew the results. Each patient is treated according to individual needs; therefore, other tests may be suggested, such as vitamin D or a full thyroid panel.”

Hours of operation: Mon.–Fri., Sat. by appt. Location: 1255 S. Market St., Elizabethtown.

For more information, call 717-381- 5773, email NCFamHealth@gmail.com or visit NCFamHealth.com. See ads, pages 17, 54 and 57.

The Imperial Restaurant Boasts Vegan, Gluten-Free Menu and Outdoor Dining

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iners looking for flavorful and eclectic vegan and gluten-free dishes will have an array of options at The Imperial Restaurant, in downtown Lancaster. The menu, crafted by Executive Chef Aboubacar Kouyatè, features gluten-free twists on old favorites such as seared pork chops, grilled strip steaks and salmon, crab cakes and more.

Vegetable Kabob Vegan dishes range from paninis and pastas to mushroom and spinach gnocchi, grilled vegetable kabobs, and lentil “Bolognese” made with fresh spinach noodles and topped with mixed vegetables, oyster mushrooms and roasted marina sauce with lentils. Vegan and non-vegan soups, salads, appetizers and decadent desserts round out the menu. A full bar menu is also available.

Diners can choose from indoor or outdoor seating.

Location: 26 E. Chestnut St., Lancaster. For reservations or more information, call 717-399-4040 or visit TheImperialRestaurant.com. See ad, page 15.

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CALL TODAY ! EAST WEST FUNCTIONAL TRAINING, LLC 610-413-4779 Leslie Dowling, Functional Nutrition Practitioner LDowliing1999@gmail.com

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Local Practitioner Launches Generation Foundation Podcast

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eslie Dowling, certified functional nutrition lifestyle practitioner and owner of East West Functional Training, LLC, along with her son, Nicholas, has launched Generation Foundation, a podcast (Podcasts.Apple. com/us/podcast/Generation-Foundation/ id1547204737) bringing lifestyle and environmental considerations to the forefront for listeners. Board-certified through the American Association of Drugless Practitioners and a certified reiki practitioner, Dowling is also available to provide health education through speaking engagements and workshops. Her dynamic delivery of relevant, practical, thought-provoking material enables businesses, schools and communities to support their employees, students and members both in-person or virtually.

Dowling and her son commentate on current global affairs in the science and health fields. “We want to present information about these topics in a concise fashion for listeners to understand,” notes Dowling. “Our laidback style of conversation with one another and with guests is something we both hope you can learn from, absorb and enjoy. We will be presenting more interesting topics when Nicholas arrives home from college this month.”

Dowling shares her story on Instagram and strives to educate and empower individuals to learn about body health and wellness through her posts.

For more information, call 610-413-4779, email LDowling1999@gmail.com or visit Instagram.com/EastWestFunctionalTraining.

See ads, pages 12 and 55.

Another world is not only possible, she is on her way.

On a quiet day, I can hear her breathing. ~Arundhati Roy

Grand Opening Event at Your CBD Store

T

he Lancaster location of Your CBD Store, a franchise affiliate of SunMed/SunFlora hemp oil products, is having a grand opening event in the Stone Mill Plaza at 1380 Columbia Avenue, in Lancaster, from 10 a.m. to 7 p.m., May 22, to welcome new and existing customers to the benefits of hemp oil. Festivities include raffles; refreshments; free gifts, consults and samples; and other wellness partners will also provide free mini-services.

“We have been named by Entrepreneur magazine as one of the Top 150 Fastest Growing Franchises for 2021,” says owner Kelley Wyble, RN, BSN. “We are the largest CBD franchise that is certified USDA organic. Our tincture, topical and beauty line were named best products at last year’s USA-CBD EXPO.” For more information, call 717-209-7123, email Lancaster0108@cbdrx4u.com or visit Lancaster0108.cbdrx4u.com. See ads, pages 23 and 53.

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news briefs

A Soul Centered Vision Quest in Upstate New York

T

he shamanic practitioners of Soul Centered Wellness, a specialty wellness center located in Leesport, are hosting a three-night, co-ed “glamping” adventure at Seneca Lake in the beautiful and renowned Finger Lakes region of upstate New York. The all-inclusive experience consists of yoga, breathwork, vision quest activities, gentle hikes, a fire ceremony and ends with wine tasting at a local winery in the region.

Specializing in ancient healing methods to treat modern issues, the practitioners at Soul Centered Wellness attend to where trauma and stress have left heavy imprints on physical and mental bodies, enabling clarity, peace and healing. Services include massage therapy, ceremonial baths, dry brushing, yoni steaming, shamanic healing and soul coaching, herbal medicine, ionic foot detox, a Himalayan sea salt infrared sauna and a boutique with gifts to nurture yourself and others.

Cost: $1,333 per person. For more information and to register, stop by Soul Centered Wellness, 2619 Leisczs Bridge Rd., Leesport, call 717-269-9820, email SoulCenteredSanctuary@gmail.com or visit SoulCenteredWellness.org. See ads, pages 39 and 55.

Decluttering Head, Heart and Home After Divorce

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iane Levenson, certified spiritual life coach, is offering a sixsession program, Decluttering Head, Heart and Home After Divorce, designed to help participants navigate discovering who they are after the ending of a marriage. Her program is based on her own experience coping with divorce as well as her training as a coach. Sessions are individual and are scheduled with each client.

A prerequisite for the program is that the client must be divorced or have filed for divorce.

“Lancaster County has very little in the way of resources for people going through the divorce process to help them cope with Diane Levenson the many issues that arise,” she states.

Levenson is a certified spiritual life coach (a role that helps you connect to who you really are and is not religion-based), a certified Law of Attraction coach and a reiki master.

Levenson sees clients at Alternative Healing of PA, 2298 Willow Street Pike, Lancaster. To schedule, call 717-847-3213. For more information, visit DianesLifeSolutions.com. See ads, pages 43 and 54.

Gaining the proper understanding and evaluation of the trifecta of health and well-being

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Emergence Skin Care Studio Ensures Professional Safe Services for All

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mergence Skin Care Studio, in Mountville, has resumed the full menu of skin and body care services. The studio is “CleanTouch Certified” by their industry and takes the health and safety of staff and clients very seriously. “I’m so proud of our team,” affirms owner Rashell Brunner, “and we are not going to let our defenses down.”

Clients with a range of skin care needs can find affordable and professional services such as facials, body treatments, microblading and more on the menu and can again take advantage of deep discounts with monthly memberships. “All are welcome—that means all skin types, ethnicities and skin issues. We make sure our skin care services are accessible for everyone,” assures Brunner.

By appointment. Memberships, $89 per month with a six-month minimum, include a choice of a 60-minute classic facial or 60-minute integrated full-body massage followed by a choice of a 30-minute session in the infrared sauna or a 30-minute foot detox, plus 20 percent off products. Location: 119 Oakridge Dr., Mountville. For more information, call 717-419-4766 or visit EmergenceSkinCareStudio.com. See ad, page 35.

Zest! Summer Camps Cook Up Fun and Confidence

T

he Zest Cooking School, located in Lititz, has released its summer camp schedule for kids and teens with an intriguing assortment of recipes. In June, young chefs will learn to cook pasta and prepare wraps with hummus, falafels Teen Cooking Class (2018) and veggies along with a variety of burgers. The July camp focuses on savory hors d’oeuvres and decadent desserts.

Class instructor Gwen Eberly couples her 25-year career as an art teacher and decadeslong cooking experience to inspire curiosity, creativity and self-assuredness in her campers.

About the camps, Eberly says, “Kids have the opportunity to develop confidence in the kitchen, learn culinary skills, interact with others and create delicious, healthy recipes.”

Putting Writers at Ease... since 2001

Write From the Heart isn’t your typical writing class...

M e l i s s a d o e s n ’ t j u s t “ t e a c h ,” s h e embraces the uniqueness of each student, helping them embark on a heartwarming journey to find their own voice. From those affected by cancer, to teens struggling with a school essay, to anyone who longs to make writing more fun, Melissa has helped many find just the right words for what truly moves them.

Sharing optional. Mischief, a must!

No grades, grammar, or red pen.

Melissa Greene 717-393-4713 WriteFromTheHeart.us Melissa@WriteFromTheHeart.us

All camps are $200 and run for three consecutive days from 10 a.m. to 12:30 p.m., for children ages 7 through 12, and teens ages 12 though 16. Location: 1180 Erbs Quarry Rd., Lititz; Zest!

Store and Spice Shoppe, 30 E. Main St., Lititz. To view the Kids and Teens Cooking Camps schedule, visit ZestChef.com. For more information, call 717-626-6002 or email Hello@ZestChef.com. See ad, page 33.

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health briefs

People in the “poorest of the poor” communities in which money is not a high value can feel as happy as people in high-income Scandinavian countries, concludes new research from Canada’s McGill University. For the study published in PLOS One, interviewers studied 678 people living in Bangladesh and the Solomon Islands, both extremely low-income countries. People in remote fishing villages with subsistence-level incomes reported very high levels of “subjective well-being”, which they attributed to spending lots of time with family and being in nature. Villagers that had migrated to urban areas for work were more likely to gauge their well-being by economic and social factors, and reported lower feelings of well-being, leading researchers to speculate that monetization, especially in its early stages, may be detrimental to happiness. “When people are comfortable, safe and free to enjoy life within a strong community, they are happy—regardless of whether or not they are making any money,” says Chris Barrington-Leigh, a professor at McGill’s Bieler School of the Environment.

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Don’t Rely on Money for Happiness

Avoid Coffee When Pregnant to Safeguard Brain Development

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A mother’s coffee drinking during pregnancy can change important pathways in an infant’s developing brain, raising the risk of behavioral issues, attention difficulty and hyperactivity years later, say researchers at the University of Rochester, in New York. Analyzing thousands of brain scans of 9- and 10-year-olds, researchers found clear changes in how white matter tracks, which form connections between brain regions, were organized in children whose mothers reported consuming caffeine while pregnant. “These are sort of small effects and it’s not causing horrendous psychiatric conditions, but it is causing minimal, but noticeable behavioral issues that should make us consider long-term effects of caffeine intake during pregnancy,” says John Foxe, Ph.D., principal investigator of the university’s Adolescent Brain Cognitive Development study. Previous studies have found that a fetus does not have enough of the enzyme necessary to break down caffeine when it crosses the placenta.

A natural, non-pharmaceutical remedy for anxiety disorders that affect 40 million Americans is as close as our beds, say University of California at Berkeley researchers.

In Nature Human Behaviour, they reported that a sleepless night can trigger up to a 30 percent rise in anxiety levels, but a full night of slumber stabilizes emotions. The type most apt to calm and reset the anxious brain is deep sleep, also known as non-rapid eye movement, slow-wave sleep during which neural oscillations become highly synchronized and heart rate and blood pressure drop.

The researchers used brain scans to identify anxiety levels in 48 volunteers after nights of deep or restless sleep. “Without sleep, it’s almost as if the brain is too heavy on the emotional accelerator pedal without enough brake,” says the study’s senior author Matthew Walker, professor of neuroscience and psychology. A second survey of 280 people online found that the amount and quality of sleep people experienced from one night to the next predicted how anxious they would feel the next day. Even subtle nightly changes in sleep affected anxiety levels.

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Sleep Deeply to Reduce Anxiety

Nix Baby Foods that Harbor Toxic Metals

Non-alcoholic beer is booming, with U.S. sales up by 39 percent last year, and it now poses a health benefit as a study-proven dietary supplement for people with cirrhosis of the liver. Many nutritional supplements don’t work for such patients because of limited availability, cost, poor taste and side effects such as bloating, nausea and abdominal pain. Theorizing that non-alcoholic beer has the advantage of being inexpensive and easy to consume while having many anti-inflammatory and antioxidant compounds, Mexican researchers provided 43 liver cirrhosis patients with dietary improvements and simple exercise routines. Half the patients drank nonalcoholic beer with their meals; the control group drank water. After eight weeks, the non-alcoholic beer group showed improvements in blood vessel health, exercise performance levels and muscle mass, along with a better perceived quality of life compared to the control group.

“A clear trend towards an improvement in social function and mental health was observed in the group receiving non-alcoholic beer,” conclude the authors in World Journal of Hepatology. “Moreover, hops have been shown to improve symptoms of depression, anxiety and stress over a four-week period, partially explaining the results found.”

As convenient as store-bought baby food is, it can pose hidden dangers for infant brains, say U.S. congressional investigators. A report issued by the House of Representatives on February 4 found “dangerous levels of toxic heavy metals,” including arsenic, lead, cadmium and mercury, in baby foods made by major companies Hain Foods, Gerber, Beech-Nut and Happy Family Organics. Walmart, Campbell Soup Company and Sprout Organic Foods refused to cooperate with the investigation. On March 5, the U.S. Food and Drug Administration pledged to enact new standards, increase inspections and testing, and support research to lower baby food contaminants.

Low levels of exposure to heavy metals can cause serious, irreversible damage to children’s brain development, studies show. Naturally present in the environment, they enter baby foods through soil, water and air; companies attempt to minimize this impact through processing. In one example, Hain Celestial, which makes Earth’s Best Organic, says it no longer uses brown rice, which can harbor arsenic.

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global briefs

Climbing Time

World’s Largest Wildlife Highway Crossing Opens in San Antonio

photo courtesy of phil hardberger park conservancy

The new Robert L.B. Tobin Land Bridge connects people with nature in the heart of San Antonio across a six-lane highway at Phil Hardberger Park.

Private donations and a five-year bond program approved by voters helped fund the $23 million bridge, the largest wildlife crossing of its kind in the U.S. Wildlife and vehicle collisions are a big problem across the country, increasing by 50 percent in 15 years, with an estimated 1 to 2 million large animals killed by motorists every year, according to National Geographic sources.

In the U.S., 21 threatened and endangered species face extinction partly because of traffic accidents. Wildlife crossings are seen as an effective solution to the problem, with fatality reductions of up to 95 percent, depending on the location. The San Antonio bridge is notable for its size—150 feet wide and 150 feet long—and that it accommodates people, too. Animals in the 330-acre park that benefit from the bridge include ringtails, squirrels, coyotes, lizards, raccoons and deer. They are using it as intended, and it also serves as a habitat for native plants.

Critters React to Warming Temperatures in the Rockies

A 13-year study at the University of Colorado at Boulder published in the journal Ecology reveals that the popular goldenmantled ground squirrel and 46 other species of rodents and shrews in Colorado are climbing uphill to escape warming temperatures in the state. The report states that, on average, the ranges of the animals have shifted more than 400 feet in elevation since the 1980s. Montane mammals, or those already living at higher elevations like the ground squirrel, have moved up 1,100 feet on average. It‘s a significant change that could rob them of their environmental niche. The same species may be harbingers of larger and more urgent changes in the Rocky Mountains.

Colorado has warmed by nearly 3.5 degrees Fahrenheit since the 1980s because of human-caused climate change. As the state continues to heat up, scientists say that ponderosa pine forests and other mountain ecosystems will have to move higher to find cooler weather.

Beginning in 2008, the team visited multiple sites in Colorado’s Front Range and San Juan mountains to collect records of the current ranges of 47 species of rodents and shrews. They compared their findings with approximately 4,500 historic records from museum collections dating back to the 1880s and included animal specimens stored at the university museum, which houses nearly 12,000 mammals from Colorado.

Ah-Choo!

Climate Change Makes Pollen Season Worse for Allergy Sufferers

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A new study by the University of Utah published in the journal PNAS found that pollen seasons have been getting longer and more intense in North America over the last 30 years, aggravating asthma and weakening defenses against respiratory viruses, resulting in more emergency room visits that disrupt lives. Researchers comparing pollen metrics between 1990 and 2018 from 60 monitoring stations indicate that seasons are starting up to 20 days earlier and lasting up to eight days longer, affecting millions of allergy sufferers. The study looked at variable factors such as temperature, rainfall, frost days and carbon dioxide concentrations, and found that an increase in mean annual temperatures was the strongest driver. According to the U.S. Centers for Disease Control and Prevention, about 19 million adults have been diagnosed with hay fever, an allergic reaction to pollen, a fine powder from plants that can come into contact with the eyes, nose, mouth and throat.

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MARLIT, an open-access web app based on a deeplearning artificial intelligence algorithm, will promote the detection and measurement of floating plastics in the sea with a reliability of over 80 percent, according to a study published in the journal Environmental Pollution conducted by experts at the Biodiversity Research Institute of the University of Barcelona.

Floating macro-litter is a threat to the conservation of marine ecosystems worldwide. The largest density of floating litter is in the great ocean gyres (systems of circular currents that spin and catch litter), but polluting waste is also abundant in coastal waters and semi-closed seas such as the Mediterranean. The analysis, using artificial intelligence techniques and more than 3,800 aerial images of the Mediterranean coast along Catalonia, will permit researchers to detect the presence, density and distribution of plastic pollutants in seas and oceans worldwide.

Historically, direct observation by boats and planes formed the basis for assessing the impact of floating marine macro-litter, but the massive area of the oceans and the amount of data required have made it hard in the past for researchers to progress with new monitoring studies.

Frustrated with the limited options for environmentally friendly burial services and the rampant use of embalming in most funeral homes, which turns these sites into major groundwater polluters, environmental activist Katrina Spade founded Recompose (Recompose.life), the country’s first human composting funeral home, in Seattle. Formaldehyde, one of the most common embalming chemicals, is a carcinogen.

Inspired by Spade’s idea, Governor Jay Inslee passed a bill legalizing composting as a form of human burial in 2019. Before then, the only legal and eco-friendly burial options were natural burial sites, of which there are only one or two hundred in the country. Both cremations and traditional burials cause environmental damage. Recompose offers an innovative funeral service that turns human remains into healthy soil. It gives Washington state and surrounding residents a chance to make a positive environmental change through their death, as well as their life. The process is said to save a metric ton of CO2 in the burial process, and the facility is accepting clients throughout the Northwest.

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Composting Human Remains is a Reality

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Artificial Intelligence Joins Fight Against Marine Litter

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eco tip

Eco-Cosmetics Choosing Sustainable Beauty Products

Beauty is a $49 billion industry in the U.S. That’s a lot of plastic lipstick cases and shampoo tubes buried in landfills and breaking down into microplastics that leach poisonous chemicals into the world’s oceans and our drinking water. As consumers, we can vote with our wallets, sending a clear message to makeup and skincare brands: We want the planet to be beautiful, too.

Sustainability to-do list:

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cleansing wipes, make a reusable, washable alternative using a cut-up T-shirt or ultra-soft baby washcloths.

Online DIY recipes for the liquid solution include water, witch hazel, essential oils and mild soaps.

n Opt for products that eliminate water as the main ingredient, such as shampoo and conditioners that come in paper-wrapped bars, lowering shipping costs, eliminating the need for plastic bottles and conserving water.

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n Support, applaud and purchase refillable products.

n In certain areas of the country, #1 and #2 plastic containers commonly used in the beauty industry are not accepted at local recycling centers.

TerraCycle.com offers a mail-in solution with free shipping labels for packages weighing more than 15 pounds. Among the recyclable items accepted through this program are lip balm tubes, soap dispensers, shampoo and conditioner caps, hair spray triggers, lipstick cases, mascara tubes, eye shadow cases, foundation packaging and lip liner pencils.

Eco-friendly beauty brands:

n By Humankind (ByHumankind.com)

n Say no to single-use sheet masks

is reducing use of single-use plastics.

wrapped in plastic or made of petroleum-based materials. Easier, eco-friendly swaps abound, such as cucumber slices for puffy eyes.

n LOLI (LoliBeauty.com) is a zero-

n Go with glass packaging instead of plastic. Glass is recycled more easily and doesn’t release harmful toxic chemicals.

n Cadence (KeepYourCadence.

n Choose brands that use the least amount of packaging materials as possible, eschewing plastic in favor of biodegradable, paper-wrapped, cartoned or package-less products. n Look for brands that use less packing material and planet-forward shippers.

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waste brand that uses food-grade glass yogurt jars that can be repurposed in the kitchen.

com) offers refillable containers as an alternative to wasteful, travel-size products.

n Lush (LushUSA.com) champions package-less products. n Beautycounter (Beautycounter. com) has pledged to eliminate unit cartons; decrease its use of virgin plastic; use recycled, recyclable, reused or compostable packaging; and create refillable products.

event spotlight

With Safety Guidelines Still in Place, the

Women’s Expo Welcomes Attendees Back

by Megan Joyce

L

adies, it’s been a long year.

After many months of being unable to safely gather in person, the organizers of the Women’s Expo are excited to once again welcome women to the spring Lancaster County Women’s Expo to be held from 9 a.m. to 2 p.m., June 5, at the Wyndham Resort, Lancaster. To ensure the safety of guests, exhibitors and staff, vendor booths will be spatially distanced and all U.S. Centers for Disease Prevention and Control safety guidelines will be observed.

As we tiptoe toward a “new normal” in a COVID-19 world, mothers, daughters, sisters and friends can spend some time together and find a little rejuvenation at the free Women’s Expo, brought to the community by local event-production company OLP Events and hosted by 50plus LIFE and BusinessWoman.

The Women’s Expo invites women of all ages and interests for a lively experience of shopping, inspiration and relaxation, and to learn about products and services. Visitors will also be eligible for a variety of door prizes.

Exhibitors—that range from larger businesses to small franchises and “solopreneurs”—will provide women with plenty of opportunities to shop and gather information about health and wellness, travel, home improvements, nutrition, beauty and more.

The one-day event will be held in the newly renovated Expo Center at the Wyndham Resort (formerly the Lancaster Host Resort). The all-new expo center features reclaimed barn wood walls, floor-to-ceiling windows and expanded bathrooms, plus a kitchen and concession area. An adjacent paver courtyard features a 30-foot water wall and pergola.

Admission is free, but visitors are encouraged to preregister online at AGreatWayToSpendMyDay.com. Location: 2300 Lincoln Highway East, Lancaster. For more information, call 717-285-1350 or visit the Women’s Expo on Facebook (facebook.com/womensexpos).

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Women’s Wellness

Five Top Health Concerns and What to Do

by Ronica O’Hara

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nyone walking into a U.S. hospital today will notice something that was inconceivable 50 years ago—one in three practicing physicians is a woman, and among physicians under age 35, it’s three in five. That compares to one in 14 in 1970. For women needing health care, that fact can change everything. “Research says that female physicians provide better care to female patients than male physicians do,” says Harvard Medical School Associate Professor Alice Domar, Ph.D., a pioneer in women’s mind-body medicine. “They are more likely to listen carefully and take complaints seriously.”

That’s just one factor in how health care is improving for women. Only three decades ago, women were simply considered “small men” in medical research and rarely included as subjects in clinical studies. Today, after a 1993 federal mandate ensured their inclusion, it’s been well established that women metabolize drugs differently than men, respond to health threats with a more robust immune system and are more likely to experience side effects. These findings have helped spur major changes for women in standards, dosages, medications and procedures—resulting in fewer cancer deaths, better treatment of autoimmune disorders and more nuanced cardiac care strategies. Although much has improved about women’s health, much more remains to be done.

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Cancer

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About one in three women is diagnosed with cancer in the course of a lifetime, and they have better survival rates than men, of which one in two receives that diagnosis. Between 2001 and 2017, the overall cancer death rate for women declined by 1.4 percent each year as diagnoses and treatments became more refined and targeted. The number one cancer killer for women is

lung cancer, although 19 percent diagnosed have never smoked.

The next most deadly are cancers of the breast, colon/rectum, pancreas and ovaries.

Breast cancer deaths have dropped by 40 percent since 1989, thanks to greater awareness, early detection and better treatments. “Women learned from the AIDS crisis that making noise gets results,” says Domar. “Look at how far breast cancer research and treatment has come in the past 10 to 20 years, how powerful Breast Cancer Awareness Month is, and that everyone recognizes that pink ribbon.”

Common symptoms: Bowel changes, lingering sores, fatigue, lumps, unusual discharge, difficulty digesting or swallowing, nagging cough or hoarseness, belly or back pain.

New research: An international research team has identified a direct molecular link between meat and dairy diets and the development of antibodies in the blood that increases the chances of developing cancer.

Medical advances: Painful, invasive biopsies may become a thing of the past. Mayo Clinic researchers have developed a simple blood test that detects more than 50 types of cancer, as well as their location within the body, with a high degree of accuracy, and the City of Hope Cancer Center, in Los Angeles, has developed a urine test that analyzes cell-free fragments of DNA to detect cancer.

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Preventive strategies: Vitamin D supplementation lowers the risk of mortality across all cancers, German researchers found, estimating that if all Germans older than 50 took such supplements, up to 30,000 cancer deaths per year might be avoided. A 10-year study found that people between 55 and 74 that took a low-dose aspirin at least three times each week lowered their risk of all types of cancer by 15 percent and overall mortality by 19 percent.

Heart Disease

One in three American women die from heart disease, more than all cancers combined. “Unfortunately, awareness that heart disease can and does happen to women remains low, and this results in delay of care,” says cardiologist Nicole Harkin of Whole Heart Cardiology, in San Francisco. “Women tend to seek medical care later in the course of their heart attack and with more risk factors, resulting in poorer outcomes, and they are more likely than men to die of their first heart attack.”

Women have different symptoms of heart disease than men, are often misdiagnosed and have a 20 percent greater risk of dying within five years of a heart attack. Pregnant women that develop hypertension are two to five times more likely to later develop cardiovascular disease.

Common symptoms: Heart pressure, fatigue, breathlessness and pain between the shoulder blades.

New research: Eating more than seven servings per day of refined grains like croissants and white bread increased the risk of heart disease by 33 percent and stroke by 47 percent, concluded a study in The British Medical Journal. In a Stanford study, participants May 2021

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that ate plant-based meat for eight weeks had improved markers of heart health, lower LDL levels and lost two pounds compared to those eating meat.

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Medical advance: To successfully fix a floppy mitral valve that’s hampering blood flow in the heart, doctors can guide a catheter up a patient’s leg vein and staple the troubled parts of the valve with a tiny clip, a safer and less invasive procedure than open-heart surgery.

Preventive strategies: Eating nuts several times a week lowers by 30 to 50 percent the risk of heart attacks, sudden cardiac death and cardiovascular disease, four large cohort studies have shown. Older women with high fitness levels have one quarter the risk of dying from heart disease as women that are out of shape, report Spanish researchers.

Autoimmune Diseases The prevalence of autoimmune diseases has grown by one half in two decades, even as medications and targeted therapies have kept more patients active and out of wheelchairs. “Where it used to be the norm for many physicians to consider women with some autoimmune illnesses to be neurotic, that approach is now being recognized as being abusive and unacceptable. This is a critical step towards recovery,” says chronic fatigue expert Jacob Teitelbaum, M.D., author of From Fatigued to Fantastic!

About 80 percent of the 23 million

Americans that suffer from debilitating autoimmune diseases are women, and those conditions tend to develop during childbearing years. The eighth-leading cause of death among women, these illnesses shorten lifespan by an average of eight years. The 80-plus diseases, including fibromyalgia, lupus, celiac disease, Type 1 diabetes, psoriasis and rheumatoid arthritis, are linked to genetics, environmental triggers, some medications, obesity, injuries and stress.

Common symptoms: These vary widely, but may include achy muscles, fatigue, recurring low-grade fever, joint pain and swelling, skin problems, abdominal pain and swelling, hair loss, swollen glands and tingling in hands and feet.

New research: Eating significantly fewer foods containing the amino acid methionine, found at high levels in meat, fish, dairy and eggs, could slow the onset and progression of autoimmune disorders such as multiple sclerosis in high-risk individuals, reports a study in Cell Metabolism.

Medical advance: Evidence is mounting that low doses of naltrexone, a substanceabuse treatment drug, can treat conditions like lupus, Crohn’s disease and rheumatoid arthritis by normalizing the immune system and relieving pain with few side effects. “It costs only about 70 cents a day, is made by compounding pharmacists and is remarkably beneficial for a host of autoimmune conditions,” says Teitelbaum.

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Preventive strategy: To fight inflammation, take a daily turmeric or curcumin supplement that includes piperine (black pepper) for better absorption. A University of Houston meta-study in Nutrients found that curcumin supplements improved symptoms in 14 osteoarthritis, two ulcerative colitis and eight Type 2 diabetes studies.

Hormonal Imbalances The past 20 years has seen significant improvements in the studies and treatments of female hormonal issues. “There are now treatment options that allow women to transition into menopause, options for prevention of osteoporosis and momentous changes in fertility,” says Stephanie Seitz, a naturopathic family physician in Scottsdale, Arizona. At the same time, she adds, “I have seen environmental toxins rising in my female population. I see young girls coming in with polycystic ovary syndrome, early menarche and painful menstrual cramping; women having trouble getting pregnant for unknown reasons; the rise of fibroids, premature ovarian insufficiency and endometriosis.”

Hormones are the body’s chemical messengers, regulating processes ranging from hunger to blood pressure to mood and playing a key role in reproduction. They have come under assault from endocrine disrupters, thousands of largely unregulated per- and polyfluoroalkyl substances, abbreviated PFAS. These “forever chemicals” are found in everything from plastics to cushions to canned foods, and are in the blood of 98 percent of Americans. Studies have linked them to girls experiencing puberty one year earlier than 40 years ago; to rising cases of infertility, miscarriages and low birth weight; to menopause occurring two to four years earlier; and to obesity, polycystic ovarian syndrome, endometriosis and breast cancer.

Common symptoms: Because hormones regulate all of the body’s processes, symptoms of imbalance run the gamut and may include fatigue, weakness, erratic menstrual cycles and weight gain or loss.

New research: Early menstruation increases the likelihood of hot flashes and

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night sweats decades later at menopause, according to a University of Queensland study. Eating five teaspoons of extra-virgin olive oil daily reduced women’s moderate to severe menstrual cramps by 83 percent in two months, Iranian researchers found.

Medical advance: A major study of 9,000 postmenopausal women with hormonesensitive breast cancer showed 94 percent that received hormonal therapy, but not chemotherapy, did not have recurrences.

Preventive strategies: To avoid toxic chemicals, buy organics; replace plastic kitchen containers with glass; replace Teflon pans with ceramic or cast-iron; use chemical-free cosmetics and shampoos;

nix air fresheners and chemical cleaners; and check out food and care products at the Environmental Working Group (ewg. org). To help detox the body, consider working with a naturopathic doctor to develop a program that may include cleansing foods, herbs, saunas, elimination diets and chelators such as activated charcoal and algae.

Depression Women are twice as likely as men to develop depression, with one in four having a major episode at some point in life, yet fewer than half seek treatment. “Many women are too busy caring for others and feel guilty about

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their depression, fearing it could get in the way of their caregiving goals,” says New York psychoanalyst Claudia Luiz. “Many have the fantasy that if they open that door and allow themselves to focus on their feelings, they won’t be able to keep going.”

Depression occurs most frequently in women ages 25 to 44, and one in five teenage girls reports having had a major depressive episode, a number that has exploded due to social media use. Psychotherapy is effective for 62 percent of adults with depression, antidepressants work for 54 percent and combining the two is helpful for 72 percent.

Common symptoms: Sadness, anxiety, flat feeling, loss of motivation or feelings of pleasure, change of eating or sleeping patterns, low energy, difficulty concentrating or headaches.

New research: Sleeping irregular hours, doing night shifts and working for more than nine hours a day have been shown to put women at higher risk of depression, while eating more dietary fiber in produce, grains and legumes significantly lowers this risk.

Medical advances: For the estimated one in four people with depression that doesn’t respond to medication or therapy, emerging approaches offer fresh hope. Low doses of the anesthetic drug ketamine lifted the depression of 70 percent of hard-to-treat subjects by targeting specific serotonin receptors, Swedish researchers report.

Transcranial magnetic stimulation, which uses magnetic pulses to stimulate parts of the prefrontal cortex, lifts symptoms for 50 to 60 percent of subjects, studies show.

Preventive strategies: Eating at least two servings a week of wild-caught, oily fish or a daily 1,000-to-2,000-milligram fish oil supplement with a 60-to-40 EPA to DHA ratio has been shown to be effective for symptoms of depression, bipolar disorder, attention deficit hyperactivity disorder and postpartum depression. Taking a brisk daily walk in nature with a friend or dog lowers four factors linked to depression: a “nature deficit”, physical inactivity, low vitamin-D levels and isolation.

Natural health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

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healing ways

Homeopathy to the Rescue Create a Family First-Aid Kit

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by Marlaina Donato

T Aconitum napellus

he 200-year-old health system of homeopathy is based on natural sources and is unique in its “like cures like” philosophy that uses extremely diluted substances to trigger the body’s natural defenses.

“The word homeopathy is derived from two words:

homeo—meaning similar, and pathos—meaning suffering. Basically, it means that a substance has the power to cure the same symptoms it can create,” says Kate Birch, a certified classical homeopath at the HippHealth Center for Holistic Healing, in Minneapolis. “Moreover, the more a substance is diluted through homeopathic preparation, the more potent it can be for healing when given upon homeopathic indications.”

For most health conditions, including chronic complaints, homeopaths recommend tailoring remedies to an individual’s constitution, but first-aid applications are relatively universal and simple. Homeopathic first-aid can be administered for muscle strains, splinters, minor burns and even the common cold. Available in health food stores and pharmacies, homeopathic remedies come in various potencies in the form of pellets, tinctures and topical agents.

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Gentle Go-To Medicine Whether treating a child’s skinned knee or an athlete with a mild to moderate injury, regular potencies offer benefits without a high Ledum palustre risk of unpleasant or dangerous contraindications. “In general, homeopathic remedies are safe for people of all ages because if taken as directed, there are no side effects or drug interactions. This is due to the fact that remedies have been made through a process that renders the substances harmless,” says certified classical homeopath Myra Nissen, in Davis and Walnut Creek, California.

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Let us and others know about your own trusted local business or practitioner who supports the health and well-being of our community.

Simply share a post to Instagram tagged #NALBgreatresource, email Publisher@NALancaster.com or call 717-399-3187 and we’ll list these resources to our website’s

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Nissen highlights Ruta graveolens and Rhus toxicdendron for soft Rhus toxicdendron tissue injury and tendonitis and suggests Symphytum for serious damage to cartilage and ligaments. For puncture wounds or injuries involving nerves, Hypericum perforatum is helpful.

She emphasizes the importance of using remedies immediately and properly to maximize the potential for rapid healing and pain reduction.

Birch says that bee stings and allergic

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Soft Tissue Trauma, Burns and Bites

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Hypericum perforatum

When taken at the first sign of a cold or flu, specially combined homeopathic formulas or single remedies can help to lessen severity and duration of certain viruses. Bryonia alba is useful for moderate fever, Gelsemium for general flu-like symptoms, Nux vomica for severe chills and nausea, and Arsenicum album for respiratory and stomach flus.

Homeopathic remedies, like all medications, should be properly stored and kept away from children and pets. Also, not all products labeled as homeopathic may be pure. Some products add homeopathic remedies to other ingredients that are not safe; for example, Arnica gel may have alcohol, preservatives and stabilizers, and be harmful if swallowed.

While homeopathy offers many benefits, Birch clarifies that it is not designed to be a quick fix and is best approached from a broader view or “a philosophy that shapes your day-to-day life. When you understand these things, once you have the right remedy, it produces instantaneous results.”

Marlaina Donato is a body-mindspirit author and composer. Connect at AutumnEmbersMusic.com.

Bryonia alba

Tetiana/AdobeStock.com

Fighting the Flu

basicmoments/AdobeStock.com

and mental nature, and requires deeper study to find the most appropriate remedies, but first-aid applications are most often universally straightforward. “A homeopathic first-aid kit at home is useful for cuts, burns, bumps and bruises, insect bites, poison oak/ivy and minor illnesses,” says Nissen.

Gentle, but beneficial Arnica montana is perhaps the best-known application, used for acute injury and post-surgery. In a 2016 review of studies in the American Journal of Therapeutics, a team of international researchers found Arnica to be more effective than a placebo for swelling, bruising and post-surgery pain, and suggested it could be an alternative to nonsteroidal anti-inflammatory drugs.

Calendula is a heavy hitter for wound care, skin ailments, minor burns including sunburn, diaper rash and post-tooth extraction. It offers antiseptic and antiinflammatory properties and is available for topical and internal use.

Together

28

behewa/AdobeStock.com

Arnica montana

responses respond well to Apis mellifica and fevers and headaches to Belladonna.

Using Cantharis or Urtica urens for firstand second-degree burns can help to prevent blisters and minimize pain, while Silicea is a good choice for splinters.

In general, for all acute cases and injuries, remedies are often taken every hour and tapered down to every four hours upon signs of improvement or lessening of intensity. If results are not seen within two days, it is best to discontinue the remedy.

Homeopathic First-Aid Kit Suggestions from Myra Nissen Aconitum napellus: Known as Aconite, it is useful immediately after an injury when there is a shock or fright, such as a fall or a car accident.

Also helpful to fight off a cold after being exposed to a chill.

Apis mellifica: Helpful for insect bites which are red, hot and swollen, like a bee sting.

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Arnica montana: Helpful for cuts and bruises.

Hypericum perforatum: Helpful for puncture wounds and injuries involving nerves such as catching a finger in the car door or hitting it with a hammer.

Ledum palustre: Helpful for puncture wounds and most insect bites.

Rhus toxicodendron: Helpful for itchy rashes, such as poison oak or ivy where there are blisters. A curious symptom that indicates Rhus tox is the right choice is when the itch is relieved by bathing or washing with very hot water.

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Ruta graveolens: Helpful for sprains, strains, tendonitis and joint injuries.

Symphytum officinalis: Made from comfrey, also known as “bone knit”, it helps recovery from a broken bone or damaged cartilage and connective tissue.

Nux vomica: Go-to remedy for indigestion or overindulgence, including hangovers. It's also useful in the event of food poisoning.

Phosphorus: Useful for nosebleeds, especially after blowing the nose.

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Is Your Mattress The Problem?

How to get a good night’s sleep, without harmful chemicals Take this quiz:

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: LB0521) 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 May 31, 2021.

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Baby Bites

Healthy Homemade Food for Tiny Tummies

by Sandra Yeyati

F

or the first year of a baby’s life, breast milk and formula are the main sources of nutrition, but as early as 4 to 6 months, a little one may be suited to try solid foods. According to the American Academy of Pediatrics, when a baby consistently holds their head up, has started to sit upright, has doubled their birth weight to a minimum of 13 pounds and exhibits an interest in food, they are ready.

Anjali Shah, a board-certified health coach and author of The Super Easy Baby Food Cookbook, is a proponent of homemade purées and soft finger foods. “A store-bought sweet potato pouch can cost $2.50, whereas one sweet potato is under a dollar, and you can get multiple meals out of it,” says Shah. “So, budget-wise, it’s a lot cheaper. It’s also healthier because you can control what’s in your baby food.”

The process is easy. “If you have a spoon and a fork, that’s a pretty good start, and if you have a blender, that’s really all you need,” says Amy Palanjian, author of Busy Little Hands: Food Play! and blogger at YummyToddlerFood.com. A very basic technique, which both she and Shah employ, involves boiling or steaming vegetables and fruits, puréeing them with a fork or blender to the desired smoothness and freezing one-ounce portions in ice cube trays.

Once frozen, the cubes can be popped out, kept in labeled freezer bags and thawed to serve.

They recommend a progression from thin, smooth purées to chunkier blends, and from very mild, single foods to progressively more adventuresome and complex flavors and textures. “Start with a really mild fruit like avocado or a really mild vegetable like carrots,

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green beans or sweet potato,” Shah advises.

“Introduce one food every two or three days to make sure your baby is not allergic and that it suits their digestive system.”

In addition to purées, parents can offer their babies small-cut, softened versions of foods that they can hold in their hands and gnaw, a technique called baby-led weaning.

“Your baby will pick it up with their fists, stick it in their mouth and drool all over it and gum it up. It teaches them to chew very early on,” Shah explains.

“Kids need healthy fats for proper brain development,” Palanjian says, suggesting a splash of olive oil in a broccoli purée or a dab of peanut butter in oatmeal. She also favors healthy proteins like a purée made with hard-boiled egg yolk slathered on a piece of toast or a well-blended bit of salmon.

“At 7 or 8 months, you can add lentils, beans and grains, and around 9 or 10 months you can start introducing mild spices—cinnamon, cardamom, nutmeg, turmeric, cumin, coriander. For example, if you’re going to make a lentil soup for yourself, you could add a few fresh, aromatic herbs like rosemary, oregano or thyme, and then for your baby, you can mash up that same lentil soup and serve it to them. The key is to avoid the hot spices like black pepper, cayenne or chili powder,” Shah says, noting that salt should be avoided in the first year because a baby’s kidneys cannot handle it. Added sugar is also a big no-no in her book.

“The best way to feel like you’re feeding your baby safe food is to serve a variety of foods over the course of a week,” Palanjian says. “But most of all, learn to enjoy this phase of your baby’s life. It can be a fun milestone. Let them explore. Trust them if they turn their face, close their mouth or push the spoon away. There’s no reason you need to force another bite. Let them show you and be in charge of what goes into their mouth. That can be a great way to set the foundation for intuitive eating. We want them as adults to be able to say when they’re hungry and when they’re full, and we often have the tendency to try to override that in our kids. So, if you let that develop as it very clearly does and is present from birth, that can be a great thing to do with little ones.”

Sandra Yeyati, J.D., is a professional writer.

Reach her at SandraYeyati@gmail.com.

alice/AdobeStock.com

conscious eating

Baby Blueberry Smoothie 1 cup frozen wild blueberries 1 pear, cored ½ banana, peeled 1 cup baby spinach ¼ to ½ cup water Put all of the ingredients in a large pot. Bring to a boil, reduce to simmer until soft. Once soft, purée in a blender, adding additional water if needed for a thinner purée. Transfer to ice cube trays and freeze for up to four months.

eiliv sonas aceron/Unsplash.com

Easy DIY Baby Food Recipes

16 oz fresh or frozen broccoli 16 oz fresh or frozen cauliflower 4 cups baby spinach ¼ to ½ cup water Put all of the ingredients in a large pot. Bring to a boil, reduce to simmer until soft. Once soft, purée in a blender, adding additional water if needed for a thinner purée. Transfer to ice cube trays and freeze for up to four months.

nata777/AdobeStock.com

Baby Superfood Purée

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

Recipes courtesy of Anjali Shah. For more information, visit PickyEaterBlog.com.

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fit body

Stay Fit with Bodywork Therapy Enhance Workout Performance and Recovery with Massage

by Marlaina Donato

Tailored Tools “In the context of exercise, someone who trains three to five times per week at a high intensity will likely have a higher level of fitness. However, the demand placed on the soft tissue structures will equally be high, and may require more treatment to offset this. This may vary from once a week to once a month,” says Andy Stanbury, head of soft tissue therapy at Pure Sports Medicine, a London clinic for sports injuries.

After working with high performance athletes for 15 years, he always asks, “What do I need to add to improve a patient’s fitness or performance?” For a patient that wants to improve fitness by running, “I would want to optimize their range of movement and stimulate the nervous system in readiness to exercise. I may look to use some myofascial release techniques, active release therapy, instrument-assisted soft tissue mobilization or muscle energy techniques. This would of course take place before the run.” For post-run recovery, Stanbury suggests more relaxing modalities, such as gentle massage, combined with breathwork.

The Fascia Factor Fascia, a network of connective tissue, wraps the body in protective layers from the most superficial muscle to the deepest organs and plays a central role in flexibility.

This complex netting can become stuck due to inactivity, injury or surgery. Keeping it supple is vital for everyone.

34

Lancaster-Berks

NALancaster.com | NABerks.com

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T

herapeutic massage and other bodywork modalities are well-known stress-busters, but they can also hasten recovery after a workout or injury. A little restorative TLC with a bodywork practitioner before or after exercise can combat post-workout soreness and stiffness, maximizing our fitness investments in and out of the gym.

Approaches such as Swedish, deep tissue and sports massages, and myofascial trigger point release therapy can boost both blood and lymphatic circulation, giving soft tissues a vital shot of cellular nutrition. Massage modalities affect biochemical processes and on the deepest level, mitochondria—the cell’s energy-producing engines. Research from 2015 published in the journal Medicine & Science in Sports & Exercise shows that massage immediately following injury due to resistance training encourages tissue regeneration.

Bodywork like myofascial release that targets trigger points—knots of tension—can help to ramp up postoperative and overall injury recovery. “Myofascial release is a technique used to reduce the tension in the fascial membrane. Slowly stretching the fascia will unwind and reduce the pressure on the muscles and nerves, reducing pain and creating range of motion and flexibility,” explains Anthony Hansen, a myofascial release therapist at Therapy on the Gulf, in Naples, Florida.

Hansen, who specializes in a “fast release” technique, emphasizes the importance of a gentle approach. “Trigger points are caused by cellular debris encapsulated by the fascia, so it’s much better to stretch it loose than it is to force it. Normally, it takes about three to five sessions, depending on the condition of the patient, for the fascial system to unwind before the patient will feel relief.”

Active trigger points refer, or radiate, pain elsewhere in the body while latent

points tend to be more localized and are sore when compressed.

“From a whole-body perspective and when we put this in the context of fascial planes, restoration of efficient movement is key, particularly post-surgery and when progressing training load,” says Stanbury. “However, this is not just movement of the body (muscles), but movement of blood, lymph and energy.”

A supple, tension-free body helps deter and bounce back from injuries. Regular bodywork, especially Swedish and deep tissue massage, fosters muscle recovery and helps prevent future issues. Self-massage using foam rollers and massage balls or canes can also be very helpful.

Bodywork offers full-spectrum perks, points out Stanbury, including “improved tissue mobility and elasticity, more efficient blood circulation and reduced anxiety and stress. This will, in turn, help promote better sleep, which is, of course, where we recover best.”

Marlaina Donato is a body-mind-spirit author and composer/ recording artist. Connect at AutumnEmbersMusic.com.

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Modalities to Help Ease Pain and Strain Swedish Massage: Gentle, gliding strokes to stimulate circulation, lower blood pressure and reduce muscle tension.

Deep Tissue Massage: Specific, focused massage to break up muscle congestion and reduce restrictions.

Sports Massage: Offered at many gyms, physical therapy facilities and recreational sports events for recovery and prevention.

Muscle Energy Techniques: Stretching and hands-on techniques that enable gentle muscle contraction to improve joint function and lengthen muscles.

Myofascial Release: Modalities that specifically target trigger points in the muscles and fascia to release adhesions, increase oxygen and reduce pain and tightness include the following: Active Release Therapy: May be beneficial for chronic pain due to repetitive movements, especially where muscle weakness, numbness or tingling/burning is experienced in the soft tissues.

Instrument Assisted Soft Tissue Mobilization: Also known as the Graston technique, practitioners use an array of hand-held instruments for deep trigger points in the fascia and muscles—beneficial after injuries and conditions such as piriformis, muscle-induced sciatica and back pain.

Myofascial Cupping: A technique that employs cups to create suction on the muscle tissue to move lymph and blood through the area of deep trigger points.

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healthy kids

Natural Mama Holistic Approaches to a Healthy Pregnancy

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by Julie Peterson

D

uring her first pregnancy, Sarah Wallace, a former registered nurse in Atlanta, was chronically anemic. “I was so tired I would fall asleep while I was eating dinner,” she says. That pregnancy resulted in a baby with a low birth weight.

Fortunately, Wallace learned more about nutrition and wellness.

Her now 4-year-old has caught up to the growth charts and is thriving, and her next pregnancy went smoothly.

No matter how pregnancy is counted—280 days, 40 weeks or three trimesters—mama and baby share blood, nutrition and air for the duration. “Taking a holistic path before and during pregnancy is about embracing the nature of our bodies and committing to maintaining all aspects of wellness during this journey,” says Nancy Peplinsky, founder of the Holistic Moms Network, based in Caldwell, New Jersey.

Nutrition for Two The right foods nourish the growing baby, the placenta and the mother’s increasing blood volume, maintaining the mother’s body during the complex mission. Whole foods rather than processed are best. The Whole 9 Months: A Week-By-Week Pregnancy Nutrition Guide with Recipes for a Healthy Start, by integrative obstetrician-gynecologist (OB-GYN) Jennifer Lang and dietitian Dana Angelo White, makes it easier to select the proper nutrients along the way and provides ways to deal with nausea and cravings.

Choose organic foods when possible to reduce exposures to pesticides. If organic isn’t an option for every food, The Shopper’s Guide to Pesticides in Produce, from the Environmental Working Group (ewg.org), can be downloaded and taken to 36

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the market. Either avoid foods on the “Dirty Dozen” list or go organic for those items.

A high-quality prenatal vitamin fills nutrition gaps. Wallace saw a difference between her first and second pregnancy by switching brands. “The first time, I took generic prenatal vitamins. With the second pregnancy, I found whole-food supplements. I never got that exhaustion, and my second baby was a healthy weight,” she says.

“Research has shown that healthy nutrition during pregnancy improves outcomes for mom and baby, while unhealthy food choices can lead to premature childbirth, high-risk pregnancies and poor developmental outcomes in children,” says Peplinsky.

In addition to clean food, it’s important to reevaluate body care products and household cleaners for toxicity. The National Institute of Occupational Safety and Health has linked personal care and cleaning product ingredients to endocrine disruption, developmental and reproductive disorders, neurotoxicity and cancer.

Body Love Kristen Burgess, in Fife Lake, Michigan, creator of the website NaturalBirthAndBabyCare.com, teaches classes for moms-to-be. “[Exercise] helps your blood volume increase, brings plenty of oxygen to your baby, increases your stamina and endurance for labor (which is an athletic event), and perhaps best of all, keeps you feeling great,” she writes in her blog.

Options such as stretching, walking and prenatal yoga can be soothing for mom and baby. Burgess also advocates prenatal belly dancing to raise the heart rate “while bonding with your

baby and relishing your beautiful pregnant form.”

Peplinsky notes, “A holistic approach to pregnancy also embraces integrative therapies such as meditation, yoga, acupuncture and chiropractic, which may assist in reducing stress, minimizing physical discomfort and joint pain, while improving overall life quality for mom and baby.”

Support Along the Way A healthy pregnancy includes assistance. In the U.S., most women choose an OB-GYN, with just over 9 percent of 2017 births incorporating a midwife to support the mother before, during and sometimes after birth. A midwife is medically trained and, depending on state law, may offer gynecological examinations, birth control counseling and prescriptions. On her own or as an assistant to a doctor, she coaches the mother during labor and assists with the delivery, which may be in a home, birthing center or hospital. The American College of Nurse-Midwives, in Silver Spring, Maryland, offers a midwife locator.

Another option is engaging a doula that focuses on emotional support for mom, her partner and the family during pregnancy and birth. During labor, she may offer massage, encouragement and breathing coaching. While doulas only provide non-medical care, they can offer evidence-based resources to inform decision-making. There is a database to find one at DoulaMatch.net.

There are also books and apps to provide week-to-week details on pregnancy. Genevieve Howland, a childbirth educator in Destin, Florida, and author of The Mama Natural Week-byWeek Guide to Pregnancy and Childbirth, offers a weekly article at MamaNatural.com about what’s going on with the developing baby and mother.

“Being a holistic mom is about connecting the mind, body and spirit, and approaching wellness with all three in mind,” adds Peplinsky. “The more we listen to our instincts and our needs, the more our health improves during childbearing and afterwards.”

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

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Diversifying Doulas

Patients R Waiting Initiative Addresses the Minority Maternal Mortality Crisis

by Gisele Rinaldi Siebold

W

who enjoys her role as a surgeon, delivering babies and caring for women of all ages.

Livingston serves as the OB-GYN UPMC Lititz department chair and is a member of the UPMC Lititz Board of Trustees. She is the highest-volume, female robotic surgeon in the county of Lancaster. Feeling compelled to do more, Livingston joined the PRW team and is helping to increase the pipeline for young scientists of color to reach their goals of becoming physicians.

McDonald, M.D. and fellow of the American Congress of Obstetricians and Gynecologists, is a board-certified OBGYN in Chicago, providing care to women of all ages for general wellness, fertility con• Increasing the pipeline of cerns, pregnancy and menopause. minority clinicians She is also an author, and the • Making the pipeline of mifounder and Editor-In-Chief of nority clinicians less leaky The Gyneco-(b)Logic.

• Supporting minority clini PRW is addressing the macians in practice ternal mortality crisis in women Hamblin is the founder of color by providing Lancaster and president of PRW. She Black and Latinx expectant moms Dr. Cherise is passionate about working with doula support. The health Hamblin with the next generation of disparities experienced by women physicians and has worked with advisors, of color surrounding childbirth has been students and community organizers on heightened by COVID-19. various mentoring and exposure programs.

“As an OB-GYN, I love to know that I She is a full-time, board-certified OB-GYN do my best for my patients,” says Hambhat began as a request to help recruit minority physicians to speak on a panel at Franklin & Marshall College (F&M), in Lancaster, has blossomed into an important initiative. Dr. Cherise Hamblin, F&M College alumna, Dr. Sharee Livingston, obstetrics and gynecology (OB-GYN) department chair and Dr. Wendy Goodall McDonald, known on social media as Dr. Every Woman, have come together to formalize Patients R Waiting (PRW).

Patients R Waiting is a nonprofit organization dedicated to eliminating health disparities by increasing diversity in medicine. The organization’s three areas of focus include:

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lin, “but when health disparities arise for women of color, which they frequently do, it is my goal to seek solutions advantaging women of color.”

Doulas can help to meet the emotional support needed during pregnancy, the birth process, and post-partum by providing care and education, virtually and in person. The scarcity of doulas of color in Lancaster is also being addressed by the doula training program, Diversifying Doulas Initiative (DDI).

The goals of the DDI include increasing access to doulas and recruiting women of color to receive formal doula training. Doulas have proven to provide many benefits to pregnant women, but they can often cost more than $1,200. Through this program, pregnant women who self-identify as black and Latina are given the opportunity to choose to receive the services of experienced doulas, free of charge. Benefits can include reduction in anxiety, lower rates of caesarean sections and much more.

“Too often, our society may provide help with a very paternalistic view,” she notes.

“Part of our philosophy is that women of color can choose their own doula. We don’t take a one-size-fits-all approach.”

Because of the lack of diversity within doulas throughout Lancaster, PRW has provided women of color with the formal training necessary to become certified doulas. According to Hamblin, there was only one black doula in Lancaster County prior to June, 2020. Since then, there have been three groups of doula trainings; as a result, 35 women have been trained.

The training process was curated by doulas themselves, with support and funding provided by the Lancaster County Community Foundation, United Way of Lancaster County, UPMC Pinnacle Foundation, Gateway Health and the Lancaster Osteopathic Health Foundation.

“We don’t need to keep studying the problems; we need to start fixing them,” Hamblin believes. “Health disparities are not fixed by one person or one member of a team. They are fixed when systems and communities unite to make a difference in the lives of people of color.”

For more information, visit PatientsRWaiting.com.

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Pregnancy Apps Tracking exercise, nutrition, baby bump images, the joys of the journey and the baby’s development are available options in a variety of apps. There are even apps for dads.

Ovia has many features that expand based on the data entered. It answers questions about food safety and medications, and even has a community feature to connect with other moms.

Hello Belly offers practical tips and a good dose of silliness with pregnancy jokes and memes. There are also yoga videos.

Glow Nurture can be customized, has community spaces, symptom trackers, reminders for appointments and a boatload of articles.

Expectful Pregnancy gives reminders to focus on joy by taking a moment to breathe or meditate. With guided sessions for pregnancy, moms-to-be can put regular meditation practices in place.

Sprout Pregnancy has a pregnancy timeline, weight tracker and journal. The 3-D images showing development of the baby are really cool, as well.

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Curbing Cancer in Cats

Ways to Keep a Feline Healthy

by Julie Peterson

T

he absence of one back leg isn’t slowing down 13-yearold Cougar the cat. In fact, she is doing better than before, as that limb once had a painful tumor. Alyssa Baker Herbst, co-founder of the Autumn Farm Sanctuary, in Cedarburg, Wisconsin, was told that, even with chemotherapy, Cougar might only live three more months. Herbst sought out a veterinary oncologist at University of Wisconsin Veterinary Care for another opinion. Amputation was recommended and done in December 2020.

Cancer isn’t uncommon in cats; the Animal Cancer Foundation, in Port Washington, New York, states that one in five

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Veterinary Care For All of Life's Moments: Theirs and Yours

cats will be diagnosed at some point.

This equates to approximately 6 million cats being newly diagnosed with cancer each year, according to the Comparative Oncology Program of the U.S. National Cancer Institute.

Diagnosis and Staging Cats instinctively hide pain, so it’s up to pet parents to detect unusual behaviors or symptoms. Karen Shaw Becker, a holistic veterinarian in Chicago who writes Mercola Healthy Pets, recommends that unusual bumps, sores that won’t heal, weight loss, offensive smell, low energy and difficulty eating indicate the need for evaluation by a veterinarian to rule out cancer. If cancer is diagnosed, a referral to a veterinary oncologist is likely. Pet owners can also search for one at the American Holistic Veterinary Medical Association (ahvma.org).

Blood work, biopsies or aspirates, imaging and a thorough exam may be needed to determine the extent of the cancer and any possible complications. These tests help ensure treatment is appropriate, tolerable and humane.

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Treatment Options Treatments vary based on the type, site and stage of cancer, the age and wellness of the cat and what is available and accessible to the owner. Traditional remedies may include surgery, chemotherapy and radiation. While not without side effects, cats tolerate these methods relatively well.

Holistic therapies such as acupuncture, homeopathy, supplements and traditional Chinese veterinary medicine may also be used. “Herbal therapies can be used with traditional cancer treatment to relieve side effects and to improve outcomes,” says veterinary oncologist Amanda Beck, at the University Veterinary Hospital, in Shreveport, Louisiana.

Clinical trials are another option. The Veterinary Cancer Society, in Columbia, Missouri, provides information on current research trials that “may involve novel diagnostic methods or therapies including chemotherapy, radiation therapy, surgical procedures, hypo- or hyperthermia, immunotherapy and photodynamic

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therapy, among others.” While these trials may offer hope, each has very specific qualifications for participation and they may not be free.

Herbst did her own research after seeing the 2019 documentary Fantastic Fungi and learning about cancer patients using turkey tail mushrooms. “We found that dogs taking those mushrooms were living four times as long as dogs that got chemo,” she says. “We wondered if we could use that for Cougar.” Their veterinarian ensured they wouldn’t be harmful and determined an appropriate dosage.

Unfortunately, some feline cancers are extremely aggressive. It started in Doris Gassen’s cat, Meadow, with a few small bumps under the skin that quickly grew and multiplied. “About six days after they first appeared, they were open and draining,” says Gassen, in Madison, Wisconsin.

The diagnosis of cutaneous lymphoma was made and palliative care was implemented. Meadow crossed the rainbow bridge within a few weeks.

Preventive Measures Are you at the END OF YOUR ROPE with health or behavioral problems?

Keeping cats at a healthy weight, giving them plenty of exercise opportunities and keeping them indoors more or entirely can all help reduce the risk of cancer.

The feline leukemia virus and feline immunodeficiency virus, which can lead to cancer, are usually contracted from feral

cats outdoors.

Genetically modified organism (GMO) ingredients such as corn, soy, alfalfa and cottonseed in pet foods are also culprits, because they can contain high concentrations of glyphosates. The World Health Organization International Agency for Research on Cancer declared glyphosate, the active ingredient in Monsanto’s Roundup herbicide, to be a probable human carcinogen, and research indicates that it does cause cancer in animals.

“Many experts who have studied animal dietary patterns in the wild agree that a whole-food diet composed of mostly meats, organs and bones, supplemented to a much lesser extent with vegetables, is the way to go for both cats and dogs,” says Ty Bollinger, the San Antonio-based author of The Truth About Cancer.

Keeping cats healthy throughout life with routine wellness care helps strengthen them against any illness or injury.

And while quality of life for pets may be paramount, Cougar seems to be going for quantity, as well. “Clinically, Cougar is doing fantastic. She just can’t jump as high as she used to,” says Herbst. “She’s back to bullying the other three cats and hanging out with the dog. She’s feisty.”

Julie Peterson writes about health, wellness and environmental issues. Find her at JuliePeterson2222@gmail.com.

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inspiration

HEALING

Three Steps for Facing Difficult FORMATION Emotions the wounds that we have

Being intentional about the of who we are becoming

by Shauna Shapiro

A

M. Harnish Counseling & Spiritual Direction Malinda Harnish Clatterbuck, MA (She/Her)

228 E. Orange Street, Lancaster PA

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ll of us can feel the impact of these uncertain and challenging times on our hearts and in our nervous systems. While there are parts of the situation that we cannot control, that does not mean we are powerless. When we’re up against change, uncertainty and stress, resilience is the key to navigate life and emerge with more happiness and satisfaction. We can cultivate resilience through the practices of mindfulness and compassion.

Here are three key steps to finding greater clarity, calm and well-being.

Naming our emotions. The first step is to bring mindfulness to whatever we are feeling and simply name it. Research shows that acknowledging and naming our emotions allows the body to physiologically calm down. It is helpful to remember that our emotions are here for a reason, metaphorically serving as a smoke alarm to let us know about an impending fire. Ignoring or repressing our emotions can lead to bigger problems, but mindfulness teaches us a different way to manage difficult emotions—acknowledge them and name what we feel—“name it to tame it”. When we name an emotion, it puts the brakes on our reactivity, down-regulates the nervous system and allows us to see clearly.

OO

F

Welcoming our emotions. The second step is to learn to welcome difficult emotions. Emotions have a limited time span, typically lasting for only 30 to 90 seconds. They arise, do their dance and pass away, like waves in the ocean. When we remember that this painful feeling will not last forever, it becomes more manageable. Through practice, we can learn to welcome all our emotions with an attitude of kindness and curiosity. This involves becoming interested in the emotion and the felt experience in the body. For example, we may feel sadness as a tightening in the throat or fear as a contraction in the belly. All emotions have their signature in the body.

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Compassion for ourselves and others. The final step to managing difficult emotions is to cultivate compassion. Self-compassion involves treating ourselves as we would a dear friend that is suffering. The willingness to face the pain in ourselves and in life takes great courage. As we practice self-compassion, we learn not only to grow from our own struggles and sorrows, but to connect with the sufferings and sorrows of others. We realize that we are not alone in our fear and overwhelm, and become aware of the many others right now that are also afraid. As we recognize our common humanity, our isolation begins to lessen and we understand that we are all in this together.

Shauna Shapiro, Ph.D., is an internationally recognized expert in mindfulness and compassion whose most recent book is Good Morning, I Love You: Mindfulness & Self-Compassion Practices to Rewire the Brain for Calm Clarity and Joy. For more information, visit DrShaunaShapiro.com.

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wise words

Devaki Lindsey Berkson on Bioidentical Hormones for Long-Term Health

by Linda Sechrist

H

ormone scholar Dr. Devaki Lindsey Berkson, a nutrition and gut expert as well as a continuing education professor for medical doctors and pharmacists, frequently lectures at conferences to clarify misinformation about hormones, such as the difference between synthetic hormone replacement therapy (HRT) and plant-based bioidentical hormone therapy (BHT).

This peer-reviewed, published researcher is the bestselling author of Safe Hormones Smart Women and Sexy Brain: How Sizzling Intimacy & Balanced Hormones Prevent Alzheimer’s, Cancer, Depression & Divorce and a breast cancer survivor of 26 years.

Why do you refer to hormones as nature’s physiologic internet system?

Hormones send invaluable “email” signals to cells throughout the entire body and brain.

What is the difference between HRT and BHT? Synthetic hormones are altered by pharmaceutical companies to make them profitable. Bioidentical hormones are like

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those made by the body and designed by Mother Nature. I advise tracking hormone levels every decade throughout life to determine which levels help an individual feel their best. Unfortunately, doctors are still being taught that hormones are mainly important for reproductive or sexy things, addressing issues like peri- or post-menopause, andropause, erectile dysfunction or disease.

How did the Women’s Health Initiative (WHI) affect the use of hormones?

Up until 2002, when WHI prematurely stopped one of its hormone study groups which was prescribed a combination of Premarin plus synthetic progesterone, estrogen therapies were the recommended standard of care for menopausal women and the biggest-selling pharmaceuticals in history. Medical journals, research institutions and expert cancer doctors accepted that estrogen was safe and did not increase the risk of breast cancer.

Carried out by the U.S. National Institutes of Health from 2002 to 2008, WHI conducted a series of 40 group studies following the health of 161,809 postmenopausal women. Studies covered

NALancaster.com | NABerks.com

various aspects of aging women’s health from diet, bone health and nutrients to heart health and the risk of hormonedriven cancers, as well as two randomized trials on hormone therapies. The resulting claims that the HRT combo of Premarin plus synthetic progestin significantly increased the risks of breast cancer, cardiac events, Alzheimer’s disease and stroke alarmed the public and huge numbers of U.S. doctors stopped prescribing hormones.

What has changed?

By 2004, re-analysis of the combo study demonstrated opposite findings, and a 19year follow-up WHI analysis revealed that estrogen protects against breast cancer while on it and even 10 years after, while progestins do the opposite. Dr. Leon Speroff, professor at the University of Oregon and the physician who authored Clinical Gynecologic Endocrinology and Infertility, twice concluded after reviewing every statistical nuance of the WHI, “There continues to be good reason to believe that there are benefits associated with treatment, including improvement of quality of life beyond the relief of hot flushes, maximal protection against osteoporotic fractures, a reduction in colorectal cancers, maintenance of skin elasticity and the possibility of primary prevention of coronary heart disease and Alzheimer’s.”

Although new science clearly showed that hormones rule body and brain health and are critical for staying healthy, fighting illness long-term rather than

short-term and lowering mortality timing by preventing heart attacks and strokes, CEOs of Big Pharma companies that provided the synthetic hormones used in the WHI trials continued to fight hard against BHT formulated by compounding pharmacists. Now these very same CEOs have released a BHT combination of estradiol and progesterone and are writing in peer review studies about how much better and safer it is. Big Pharma intends be the sole source of supply. They plan to do that by eliminating their competition: compounding pharmacies.

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What is your experience with compounding pharmacists?

The FDA purports that compounding pharmacies are dangerous, unregulated and use items that are too complicated to compound. Not true. Compounding pharmacists are skilled professionals at mixing bioidentical hormones to a doctor’s prescription. I’ve successfully been using compounding pharmacies for more than 30 years. A compounding pharmacist should be part of the health team when natural, bioidentical hormones are prescribed.

Their knowledge can provide a wealth of experience for doctor and the patient.

Furthermore, they provide an invaluable service at manufacturing a safe product that is unique for a particular patient.

Hormones are so critical that even if you’re prescribed HRT, it’s better than losing out for decades on the hormone signals that keep your body younger and less inflamed. To be without healthy hormone signals is an aging and pro-inflammatory process to the body. In other words, get hormones any way you can.

While synthetic is better than nothing, bioidentical trumps synthetic.

DrLindseyBerkson.com offers a podcast archive, blog, newsletter and membership opportunities that include live, monthly, Zoom conversations.

Linda Sechrist is a senior staff writer for Natural Awakenings.

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green living

Sustainably Stylish

Eco-Fashion that’s Kind to the Planet

by Kajsa Nickels

T

he trendy “fast fashion” industry standard that originated in the early 1990s has had far-reaching effects that continue today. With a production turnaround time as short as four months, designer knock-offs made with inexpensive materials line the shelves of shopping centers throughout the world. But cheap textiles come with a hidden price tag.

According to the documentary The True Cost, consumers worldwide buy around 80 billion new items of clothing per year, a 400 percent increase from 20 years ago.

A report by the UK-based Ellen MacArthur Foundation, which advocates a regenerative, circular economy, found that more than $500 billion in value is lost globally every

image courtesy of FairIndigo.com

Clothing from companies like Fair Indigo use more sustainable fabrics and ensure better lives for garment workers.

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year from rarely worn manufactured clothing and the lack of recycling. The greenhouse gas emissions from the production of these textiles total more than 1 billion metric tons per year, more than produced by international flights and maritime shipping combined.

Sustainable clothing is important for both the planet and those wearing the clothing, says Jeff Garner, a fashion designer in Franklin, Tennessee, who founded the eco-label Prophetik. “The worst effect is the washing of clothes. The synthetic fabrics and dyes come off in the laundry process and go into our groundwater and oceans, including the microplastics from polyester clothing.”

Jay Charlton, founder of the UK’s Viva la Vegan fashion brand, believes eco-friendly fashion does not have to be poorly produced or poorly designed. Nor does it mean choosing between a million different options, says Charlton, who found her passion for vegan-statement apparel after adopting a vegan diet. “One easy choice here is organic cotton over conventional cotton. While not perfect, it is better for the environment. Most organic cotton is produced under better working conditions for the farmers, too,” she says.

She also stresses the importance of reading labels to determine where clothes originate. “The next time you go shopping, seek out sustainable vegan fabrics and fair wear policies to do what’s right for the planet, people and our animal friends.”

Sustainable Yet Stylish Just because something is safe for people and the planet doesn’t mean it can’t also be fashionable. Fair Indigo, located in Madison, Wisconsin, is a sustainable clothing company that specializes in garments made from organic Peruvian pima cotton. According to president and co-founder Robert Behnke, Peruvian pima cotton is prized for its longevity and durability. “We want to show the world that organic and sustainable does not have to be either too ‘crunchy’ or too trendy. The clothes that people wear every day— the clothes that make them feel comfortable—these are the brands that will have the greatest impact in truly changing the world.”

Fashion doesn’t have to be brand-new in order to be in style.

Although secondhand clothing has been regarded negatively in the past by some, it has become more popular in recent years, especially during the COVID-19 crisis. Market researchers predict that resale clothing sales will increase 185 percent in the

next decade compared to 20 percent for fast fashion. Creative ways we can help reduce clothing waste while staying in style include the following: Clothing exchange parties. Friends and family members can swap clothes and nonsized items such as purses, hats and scarves in fun, socially distanced events.

Creative mending. People that have extra time on their hands may like to learn a new skill. Also known as visible mending, creative mending includes freestyle stitching around holes and tears, and both beaded and Japanese shashiko embroidery.

Repurpose into something new. If an item of clothing is beyond repair, it doesn’t have to be thrown away. Old T-shirts can be turned into blankets, pillowcases and even coin purses. Men’s dress shirts can be transformed into dresses for young girls or onesies for babies.

image courtesy ofVivaLaVegan.com

Kajsa Nickels is a freelance writer in Salisbury, Massachusetts. Contact her at Kajsa.BlueMountain@gmail.com.

Embrace plantbased workout clothes from companies like Viva la Vegan.

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calendar of events 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.

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.

SATURDAY, MAY 1 Holistic Market Days – 10am-5pm. Every 1st Saturday May - Nov. 150+ vendors of holistic retail, crystals, teas, essential oils, candles, clothing, honey, farm fresh foods, CBD products, psychics, energy healers, guest speakers, with free herbal class at 11am, 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.

Hobby Beekeeping – 10am-12pm. Learn current issues, the solutions, and the importance of the wellbeing of the honeybee. Includes honeybee biology

and behavior, colony management, equipment, and management of pests and diseases and more. $60/person. Veterans may qualify for discounts.

Register online by 2pm on 4/30. Rodale Institute, 611 Siegfriedale Rd, Kutztown. RodaleInstitute.org.

Kids Cooking Club: Making Mom’s Morning – 10am-12pm. Gwen Eberly teaches kids ages 7-12. Sign up with your kids and have fun cooking together! Or, take a break for yourself and let them learn how to make this fun and delicious brunch menu to eat at Zest or recreate at home. Hands on. $70. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890.

ZestChef.com.

Organic Plant Sale – 10am-4pm. Choose from a varied selection of organically grown lettuces,

NEVER MISS AN ISSUE !

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.

TUESDAY, MAY 4 Human/Natured: An Intro to Whole & Healthy Landscaping – 1:30-2:30pm. Webinar: Learn why and how to plant with nature, not against it. Create a beautiful and healthy landscape without chemicals.

Free. To register: RodaleInstitute.org.

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.

Women’s Intro Writing Class – 6:30-8:30pm. 5 weeks thru 6/8 (no class 5/25). 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 judgement. Beginners welcome.

Write From the Heart, Lancaster. Registration required: 717-393-4713. WriteFromTheHeart.us.

WEDNESDAY, MAY 5 Pregnancy Support Group – 6-7pm. Via Zoom every 1st Wednesday. Community, connection,

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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.

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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.

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.

THURSDAY, MAY 6 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.

FRIDAY, MAY 7 Organic Plant Sale – 10am-4pm. See 5/6 listing for details.

Sip and Yoni Steam – 6-7:30pm. Every first Friday, we offer a small group Yoni Steam, Guided Embodiment Meditation/Card Pulling, and a glass of wine. Sit in circle as sacred feminine selves while enjoying this ancient healing practice. 5 seats available; reservation required. $30 (10-min steam) or $50 (30-min steam). Nature’s Intuition, 313

Organic Plant Sale – 10am-4pm. See 5/6 listing for details.

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.

SUNDAY, MAY 9

WEDNESDAY, MAY 12

W Liberty St, Ste 279, Lancaster. 610-763-0434.

Natures-intuition.com.

SATURDAY, MAY 8

Women’s Empowerment Group – 4-5pm. Every 2nd Sunday via Zoom. Offering a safe space for women of all backgrounds, ages, spiritual beliefs to support and empower one another to achieve our highest potential and reconnect to the Divine Feminine energy that is within each of us. By donation. To register: Info@AmpersandIntegrative. com. AmpersandIntegrative.com.

Newly Bereaved Program – 2-3:30pm. 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 800-924-7610 by 5/5 to discuss with a Bereavement Counselor. Pathways Center for Grief and Loss. HospiceCommunity.org.

MONDAY, MAY 10

SATURDAY, MAY 15

7-Day Directed Retreat – Thru 5/18. A guided seven-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.

TUESDAY, MAY 11 Wellness Workshop Series: Reopening Anxiety – 4-5:30pm. (Tuesdays 5/11, 5/18, 5/25). “Reopening Anxiety: It’s normal. Let’s talk about it… is a threesession virtual workshop to mitigate the stress and angst caused by the reopening as the COVID-19 pandemic is coming under control. $60/3 sessions.

For information and questions: 717-560-9989. To register: SafeCommunitesPA.org.

GRASP (Grief Recovery After a Substance Passing) – 6:30-8pm. Via Zoom. A source of help,

‘Journey with Tamar’ Retreat for Adult Survivors of Sexual Abuse – 8:30am-3:30pm. Safe Communities will hold a retreat for adult survivors of child sexual abuse. Free. Breakfast and lunch are provided. Held at Branch Network, Ridgeview Mennonite Church, 3723 Ridge Road, Gordonville.

For questions: 717-560-9989. To learn more and to register: SafeCommunitiesPA.org.

SoundwiseReikiVoice – 9am-5:30pm. Soundwise Health intensive class learning to use your voice as a healing portal through light language, toning, the kotodama, space clearing, frame drum voice and other ways. $175. Class fills quickly; register by May 1st. ReikiByRickie.com.

East Meets West: Combining Five Elements with Family Constellations – 12-3pm. This inclusive systemic approach looks at issues that may have

Midsummer Holistic Expo hosted by Therapeutic Thymes Magazine

Exhibitors Workshops Free Parking Keynote Speaker Eagle Skyfire

Saturday, 10 July & Sunday, 11 July 2021 10 a.m. - 6 p.m.

Lancaster Farm & Home Center 1383 Arcadia Rd., Lancaster, PA 17601 Celebrating the Sun & Earth Alternative Medicine * Astrology * Aromatherapy Artisan Soaps * Books * CBD * Coaching Crystals & Gems * Energy Healing * Essential Oils Health Products * Herbs & Herbal Products * Jewlery Orgone Energy * Psychic Mediums * Rune Readings Shamans * Tarot Readings * and much more! https://therapeuticthymes.com/midsummer-expo.com FREE to military, law enforcement, & first responders.

Event Sponsor: TensorRing.com

Thursday Series, May 20 & 27, June 3 & 10 Grief and Grace: A Pentecost Journey with Christine Marie Eberle Learn more at JesuitCenter.org.

Melinda Leonowitz, Registrar mleonowitz@jesuitcenter.org 610-670-3642 Join us before our closing August 2021.

May 2021

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their roots in the family – as well as other issues we carry related to our health, work, friends, loved ones, addictions and to nature. $60 by May 11, $75 after. Incl 3 CEUs and psychodrama hours. Lancaster School of Experiential Psychotherapies.Visit RealTrueKaren.com for information and to register.

Cooking Class: Introduction to Herbs – 11am1pm. Learn tips on growing, storing & preserving fresh herbs, as well as how to make this delicious, vegetarian friendly menu fit for a spring day and all summer long. Hands on. BYOB. $70. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

SUNDAY, MAY 16 Reiki I Shoden – 9am-4pm. (5/16, 5/23). Shoden means beginning the path of self-discovery. This two-day class includes learning how to do reiki for yourself and others and much more. $185. Helene Williams Reiki, 313 W Liberty St, Lancaster, 717269-6084. HeleneWilliamsReiki.com.

Sound Meditation: The Journey Within – 7-8:30pm. Singing bowls, gongs, frame drum voice, indigenous instruments. $25. Alcohol & drug-free environment. Soundwise Health Studio Sound Sanctuary at Liberty Place, 313 W Liberty St, Suite 267, Lancaster. SoundwiseHealth.com.

TUESDAY, MAY 18 Cooking Class: Parent/Grandparent & Child – 6-8pm. Chef Linda Leeking takes you and your little one on a fun journey through these delicious and colorful recipes that you’ll want to make again and again. Hands-on. $100 per parent/child. Hands on.

Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

THURSDAY, MAY 20 Grief & Grace: A Pentecost Journey – (4-wk series, Thursdays 2:30-3:30pm or 7-8:30pm, May 20, 27 & June 3, 10). How do we let God fill us up when we feel shut down by grief and loss? Author Christine Marie Eberle provides a balm for the grieving soul, using conversation, poetry, and ritual to guide participants along a path of deepening trust. $100. Jesuit Center for Spiritual Growth, 501 North Church Rd, Wernersville. Contact Melinda at MLeonowitz@JesuitCenter.org or 610-670-3642.

JesuitCenter.org.

FRIDAY, MAY 21 Intro to Sound Healing for Mental Health & Other Professionals – 10-1pm. Via Zoom. Earn CE credits while exploring how health and helping professionals can integrate simple sound healing techniques into their sessions. $55 by 5/19, $65 thereafter. Soundwise Health &Lancaster School of Psychodrama and Experiential Psychotherapies.

Visit RealTrueKaren.com for information and to register.

Intuitive Movement Workshop – 6:30-8pm.

Via Zoom. Are you being called to explore your sensual self? Ready to dive deep into all the pleasure stored within your body? With a specific musical playlist, journey into the depths of our heart, our sacred womb (or pelvic) space, and our divine intuition. No experience needed. Space limited; reservations required. $50. Nature’s Intuition, 313 W Liberty St, Ste 279, Lancaster.

610-763-0434. Natures-Intuition.com.

SATURDAY, MAY 22 Take Heart Counseling Discovery Day – 121:130pm. Tour the farm, meet the horses, view a demo to learn about what Take Heart has to offer.

Free. Take Heart Counseling, 699 Wooltown Rd, Wernersville. TakeHeartCounseling.com.

Pretty women wonder where my secret lies.

I’m not cute or built to suit a fashion model’s size But when I start to tell them, They think I’m telling lies.

I say, It’s in the reach of my arms The span of my hips, The stride of my step, The curl of my lips.

I’m a woman Phenomenally.

Phenomenal woman, That’s me.

-Maya Angelou

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MONDAY, MAY 24 Icon-Writing Retreat – 5pm thru 2pm on Friday, May 28. Iconographer Jody Cole returns to the Center to share the basic techniques, symbolism, and spirituality of icon writing (painting) through hands-on experience in approximately 24 hours of studio time. All supplies included. Beginners welcome. Jesuit Center for Spiritual Growth, 501 North Church Rd, Wernersville. Contact Melinda at MLeonowitz@JesuitCenter.org or 610-670-3642.

JesuitCenter.org.

WEDNESDAY, MAY 26 Coping with the Loss of a Child of Any Age – 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.

NALancaster.com | NABerks.com

plan ahead FRIDAY, JUNE 4 The Cure for Sorrow – Friday 8-9:30pm thru Saturday 10am-2:30pm. “A Conversation with Jan Richardson on Grief, Loss and Stubborn Hope.” You may be experiencing grief from the loss of a loved one, the loss of landscapes due to climate change or the grief of resurrections that we are stuck with—lives after a death that may never be recovered but can become whole as we enter into the strange graces that grief brings. $85. Call or register online. Saint James Episcopal, 119 N Duke St, Lancaster. 717-3974858. SaintJamesLancaster.org.

SATURDAY, JUNE 5 Lancaster County Women’s Expo – 9am2pm. Mothers, daughters, sisters and friends can spend some time together and find a little rejuvenation shopping, relaxing, and being inspired by the many products and services available.

Door prizes. Free. Wyndham Resort, 2300 Lincoln Highway East, Lancaster. 717-285-1350.

AGreatWayToSpendMyDay.com.

SUNDAY, JUNE 6 Awakening Your Sensual Creature – 5-8pm. 6 weeks. For those that are ready to step into their next phase of internal work and have felt the calling to reconnect with their (dare I say WILD) sensual self, desiring to take their power back and own their bodies again and for those craving a deeper connection to their pleasure. Space limited; reservations required. Nature’s Intuition, 313 W Liberty St, Ste 279, Lancaster. 610-763-0434.

Natures-Intuition.com.

SUNDAY, JUNE 18 Soul Centered Journey Vision Quest 2021 – thru 6/21. A three-night co-ed “glamping” adventure in Seneca Lake, NY, includes yoga, breathwork, vision quest activities, a fire ceremony and a chartered wine tour. All meals and snacks included. $1333 per person. Register by June 10. Soul Centered Wellness, 2619 Leiscz Bridge Rd, Leesport. 717269-9820. SoulCenteredSanctuary@gmail.com.

SoulCenteredWellness.org.

Embodied Menstruation: Inner Summer Workshop – 6:30pm. Dive deep into the Inner Season of Summer – Ovulation, learning how to support yourself. Includes discussion, a creative activity, and an embodied movement. Space limited; reservations required. Nature’s Intuition, 313 W Liberty St, Ste 279, Lancaster. 610-763-0434.

Natures-Intuition.com.

WEDNESDAY, JUNE 30 30-Day Silent Retreat – “The Spiritual Exercises of St. Ignatius.” An individually directed retreat for those who wish to deepen their relationship with Jesus Christ through the full-time, month-long experience of the Spiritual Exercises. Experience with at least one Ignatian directed retreat and commitment to daily prayer and meditation and regular spiritual direction required, along with an application and references. For info and appliation, contact registrar Melinda Leonowitz: MLeonowitz@JesuitCenter.org or 610-670-3642.

NEVER GLOSSY. ALWAYS GREEN. Hamburg

Berks

Bethel Wernersville Womelsdorf

Lancaster Elizabethtown

ongoing events

sunday Community Donation Flow – 9:15-10:15am. A soft vinyasa yoga class is fit or 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.

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 Ask Herb Girl – 10am. Zoom Q&A with Embark Herbal's Herbalist for “Wise Oaks Introduction to Herbalism Class” students. Embark Herbals, 377 Church Rd, Mohnton. Tiffany@EmbarkHerbals. com. EmbarkHerbals.com.

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.

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 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.

Kirtan & Satsang – 7:30-8:30pm. Via Zoom with Charles and Swaminiji. Registration required.

Visit KulaKamalaFoundation.org/classes.

KulaKamalaFoundation.org.

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 inperson. Help your child explore friendly herbs and their uses, fostering a connection to nature and an understanding of its gifts & marvelous healing powers. Embark Herbals, 377 Church RD, Mohnton.

Contact Tiffany@EmbarkHerbals.com for details.

EmbarkHerbals.com.

Fleetwood

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Gratefully serving Lancaster County and Berks County, Pennsylvania and the surrounding area.

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To promote your HEALTHY, NATURAL or GREEN business, service or event, please call 717-399-3187.

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online exclusive Earthbound Artisan’s monthly series:

Nature Observation Through the Seasons Read online at NALancaster.com | NABerks.com [ See page 52 for more information. ]

saturday Little Sprout’s Budding Herbalist Class for Kids – 1-3pm. Online or in-person. Help your child explore friendly herbs and their uses, fostering a connection to nature and an understanding of its gifts & marvelous healing powers. Embark Herbals, 377 Church RD, Mohnton. Contact Tiffany@EmbarkHerbals.com for details. EmbarkHerbals.com.

May 2021

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Visit us online @ JUNE

Integrative Approaches to Men’s Health Plus: Treating Depression Naturally Travel for the Planet Tips for Eating Vegan on Vacation

NALANCASTER.COM or NA Berks.COM ONLINE EXCLUSIVES >>> Find additional articles and videos online at NALancaster.com or NABerks.com. Go to the home page and click on the “In This Issue” image in the top carousel or in the right column.

global brief

Food as Medicine Plus: Better Sleep The Ethics of What We Eat Benefits of Urban Gardening

AUGUST

Boost Happiness & Well-Being

Photo: Natasha Herr

JULY

By observing the natural systems around us, we can facilitate the rewilding of the ecosystems that surround us.

Switching to using native plants boosts the health and carrying capacity of our beloved natural areas. Planting trees is still one of the most effective and easiest ways to mitigate climate change. Learn more about the local resources that are available to help facilitate the rewilding of our backyards, properties and wild spaces.

Fuel Fight: Gas Utilities Knock Electric Appliances

As cities phase out the installation of gas lines in new buildings to cut down on methane emissions, gas utilities have been staging adversarial campaigns nationwide. But Americans realize that natural gas is a powerful contributor to climate change and a source of air pollution and are moving forward with recommending changes that strengthen building codes. callum hill/AdobeStock.com

Nature Observation Through the Seasons May: Going Wild

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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 13.

JOHN MARINO 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.

SUMMIT MASSAGE, LLC

at Integrative Healing Arts Studio 546 Penn Ave, Fl 2 • West Reading 610-334-8392 SummitMassagePA.com 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.

SUPERNATURAL WELLBEING, LLC Grace Henderson, LMT 342 N Queen St, Studio N • Lancaster 717-803-6207 SupernaturalWellbeingLLC@gmail.com

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.

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 29.

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 26 and 54.

YOUR CBD STORE

Stone Mill Plaza 1380 Columbia Ave • Lancaster 717-209-7123 Lancaster0108.cbdrx4u.com 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 23.

CHIROPRACTIC A THERAPEUTIC EFFECT

Dr. Andrew Ashton 313D Primrose Ln • Mountville 717-285-9955 • ATherapeuticEffect.com 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.

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 14.

Can't find what you're looking for?

More businesses, organizations, practitioners and services are listed on our website.

Go to NALancaster.com and click on Directory (top of screen) May 2021

53

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 23.

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 17 and 57.

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 26 and 53.

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COACHING Diane Levenson, Spiritual Coach

Alternative Healing of PA 2298 Willow Street Pike • Lancaster 717-847-3213 Using her gifts, intuition and training in spiritual (not religious) life coaching, reiki and more, Diane creates a safe space for growth and movement through transition and change, helping you f i n d y o u r s o u l ’s p a t h a n d supporting you along the way. See ad, page 43.

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 14.

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.

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M. HARNISH COUNSELING & SPIRITUAL DIRECTION

Malinda Harnish Clatterbuck, MA (she/her) 228 E Orange St • Lancaster 717-875-5066 MHarnishTherapy.com The work of healing and formation begins as we listen to what is going on in our inner life, what is happening in our heart and in our head. Using compassion and deep listening, I will be present with you and help you along your way.

See ad, page 43.

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 41.

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 41.

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 37.

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 56 and back cover.

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 41.

FUNCTIONAL HEALTH

FUNCTIONAL medicine FUNCTIONAL HEALTH OF LANCASTER, LLC

Dr. Mary Regan, CRNP 1695 Oregon Pike • Lancaster 717-490-6227 (call or text) MR@FH-Lancaster.com • FH-Lancaster.com Are you looking for a holistic root cause approach to your health and wellness? Functional Health of Lancaster provides comprehensive adult primary care, functional medicine and nutritional support, addressing your important health needs and wellness goals.

Membership plans available. See ad page 29.

FUNCTIONAL NEUROLOGY

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 24.

HOLISTIC wellness RESTORE YOUR ENERGY

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 10 and 17.

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.

1361 Fruitville Pike • Lancaster 717-299-9600 LancasterBrainAndSpine.com

HERBAL MEDICINE

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, page 5.

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 27.

EAST WEST FUNCTIONAL TRAINING, LLC

HERBS FROM THE LABYRINTH

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 12.

313 W Liberty St, Ste 279 • Lancaster 610-763-0434 Natures-Intuition.com

LANCASTER BRAIN & SPINE

EMBARK HERBALS

Leslie Dowling, B.S. Marketing, FBS, FNLP Functional Nutrition Lifestyle Practitioner 610-413-4779 LDowliing1999@gmail.com

NATURE’S INTUITION

Deb Gallagher, RN, CLP Lancaster 717-203-9666 RestoreYourEnergy.org

AGAPE INSTITUTE of FUNCTIONAL HEALTH & CHIROPRACTIC Stephen A. Conicello, DC, EMT-P 735 Fox Chase, Ste 100 • Coatesville 484-593-0882 • AgapeFHC.com

HOLISTIC FEMININE HEALTH

377 Church Rd • Mohnton 833-336-2275 EmbarkHerbals.com

Master Herbalist Sarah Preston Radiance, 13 W Grant St • Lancaster 717-290-1517 HerbsFromTheLabyrinth.com

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 20.

SOUL CENTERED WELLNESS

2619 Leisczs Bridge Rd • Leesport 717-269-9820 SoulCenteredWellness.org

Soul Centered Wellness offers The Sanctuary – a tranquil space for relaxation and self-care with practitioners who support physical, spiritual and mental balance through ancient healing practices – and the Mystical Boutique, featuring a variety of items to support your spiritual practice, well-being and healthy home. See ad, page 39.

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 6, 40 and 56.

Secure a spot in our community resource guide!

Email Advertising@NALancaster.com or visit NALancaster.com or NABerks.com.

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HYPNOTHERAPY LANCASTER HYPNOTHERAPY

John Stewart, Hypnotherapist 717-340-3100 LancasterHypnotherapy@gmail.com LancasterHypnotherapy.com Ready to improve your life?

Weight, smoking, anxiety, 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.

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 55 and back cover.

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 28.

LYMPHATIC THERAPY 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 w ellnes s practitioner s 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 37.

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. See ad, page 27.

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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 25 and 58.

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 30 and 31.

NALancaster.com | NABerks.com

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 45.

MEDICAL MARIJUANA 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 47.

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 14.

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 6, 40 and 55.

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 21 and 58.

NATUROPATHic doctor 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 17 and 54.

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 13.

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 26.

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.

PET CARE FURDUNKIN

Mobile & Urgent Care 1090 N Charlotte St, Ste 102 • Lancaster 717-844-0097 Furdunkin.com

Just like you, we love our pets and believe they deserve the healthiest and most vibrant lives possible. We are a concierge veterinary service providing mobile, curbside veterinary care across Lancaster and Berks counties and beyond, and offering a new state-of-the-art urgent care and surgical center conveniently located near Franklin & Marshall University, Lancaster. See ad, page 40.

HOUNDS N HERBS, LLC

Dianne Wagman, President 101 E Broad St • Dallastown Info@HoundsNHerbs.com 717-804-9111• HoundsNHerbs.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.

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 41.

reiki HELENE WILLIAMS REIKI

Helene Williams, BSN, RN 313 W Liberty St, Suite 267 • Lancaster 717-269-6084 HeleneWilliamsReiki.com 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 14.

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 49 and 58.

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.

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SPECIALTY FOODS KWEE-JACK FISH CO

Wild Alaskan Salmon & Halibut Shares 717-842-0180

Sustainably harvested wild Alaskan salmon and halibut available, fisherman-direct.

Pre-order annually (spring) at EatWildSalmon.com for local pick-up (fall) of sushi-grade delicious nutrition, deep-frozen at the peak of freshness to enjoy throughout the year. See ad, page 32.

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 7 and this page.

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 49 and 57.

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Lancaster-Berks

Yoga KULA KAMALA FOUNDATION & YOGA ASHRAM

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 15.

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.

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

Our local Advertisers make it possible!

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 21 and 57.

17 Basket Rd • Reading 484-509-5073 KulaKamalaFoundation.org

ADVANCED THERMAL IMAGING

is provided to you

Jeannie Peck, Traditional Naturopath 352 E Main St, Ste 100 • Leola 717-556-8103 • HBDClinic.com

Creative Writing Workshops Melissa Greene • Lancaster 717-393-4713 • WriteFromTheHeart.us

Thermal Imaging Ever wonder how

WEIGHT LOSS Health by Design

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 25 and 56.

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, page 7 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 12.

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LAB TESTING Any Lab Test Now The Shoppes at Bloomfield Village 235 Bloomfield Dr Building B, Suite 110, Lititz

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