Natural Awakenings Lancaster/Berks December 2020 by Natural Awakenings Lancaster-Berks

E R F

HEALTHY

LIVING

HEALTHY

PLANET

Writing a New

World Story that Heals Us and the Planet

The Healing Power Of

SINGING

Why the Buy Local Movement is

Good Business

Mind-Body Fitness Plus Healthy Edible Gifts

December 2020 | Lancaster-Berks Edition | NALancaster.com Â· NABerks.com

Wishing you and yours warm,, happy, and healthy holidays!

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TRANSFORMING YOUR HEALTH CARE TAKE CONTROL OF YOUR HEALTH & WELL-BEING Natural Awakenings is honored to give our dedicated readers the opportunity to be among the first members welcomed into the KnoWEwell community. With gratitude for our 26 years of readership and support, through our mission-aligned collaborative partnership with KnoWEwell, we are pleased to gift both individuals and providers with:

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Contents 16 FRESH RITUALS FOR A NEW YEAR

20 A NEW STORY FOR THE WORLD

Re-Visioning the Script for a Healthier Society and Planet

delicious meals, delivered

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

26 SING TO HEAL

30 THE GIFT OF YUM

Using the Voice to Uplift Mind and Body

Homemade Treats Spark Holiday Cheer

34 PAY WHERE WE PLAY Boosting the Hometown Economy

38 REINVENT THE HOLIDAYS

SUPPORT LOCAL SMALL BUSINESSES!

he heart and soul of any thriving community is comprised of local business owners and right now, more than ever, THEY NEED US! And we need them. Certainly, stressors are high and budgets are tight, but when making needed purchases, COMMIT to shopping in person or online at local, small businesses whenever you can. Choose local markets, buy direct from local farmers and opt for take-out from your favorite restaurant. We need each other to stay balanced and healthy, supporting our immune systems, our rest and renewal, and our environments. Check in with local specialists, retail stores and practitioners about inventory and resources to support diet, stress and sleep, to optimize a healthy mind, body and home. Take care of our communities -

THINK LOCAL, BUY LOCAL. 4

Lancaster-Berks

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More Meaning, Less Stuff

40 MIND-BODY FITNESS

How Mindfulness Benefits Workouts

42 MATT KAHN

on Transforming the Planet With Love

44 HOLIDAY TREATS FOR PETS

Homemade Recipes They Will Love

DEPARTMENTS 7 news briefs 12 health briefs 13 eco tip 14 global briefs 16 inspiration 17 therapy spotlight 26 healing ways 30 conscious eating

34 green living 38 healthy kids 40 fit body 42 wise words 44 natural pet 46 calendar 48 resource guide 54 advertiser index

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.

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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.

Join a Growing Online Spiritual Community

Visit our website for more information.

Lancaster, Pennsylvania

December 2020

letter from co-publishers

Kendra Campbell and Jacqueline Mast, Co-Publishers

Bring love wherever you go. Shine light wherever it's dark. Leave blessings wherever you've been. Be kind wherever you are. ~Mary Davis 6

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LANCASTER/BERKS Edition Co-Publishers Jacqueline Mast Kendra Campbell Editor Gisele Rinaldi Siebold Design & Production Steffi K. Kern Patrick Floresca Advertising Kendra Campbell Lori Johnson Social Media Kyle & Amy Hass contact us Ten Branches Publishing P.O. Box 6274 ∙ Lancaster, PA 17607 Phone: 717-399-3187 Fax: 717-427-1441 Publisher@NALancaster.com NALancaster.com • NABerks.com

Natural Awakenings Lancaster/Berks

@NAwakenings

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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 Art Director Josh Pope Layout & Design Gabrielle W-Perillo 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 © 2020 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

hat a year 2020 has been. Who could have imagined this time last year that we would all have been forced to stretch, maneuver, get creative and learn new ways of being in this context of a worldwide pandemic. It’s changed us. We’ve had a chance to show our true colors, our strengths and our growing edges. We’ve witnessed a great deal of concern extended towards supporting our local businesses that help our community thrive; restaurants that provide comforting Kendra and Jacqueline food and places to gather; grocers and markets that stay open to keep us stocked with necessities, local farmers who bring fresh produce to the cities of Reading and Lancaster and surrounding towns; small businesses that continue to adapt to ensure that they are meeting the current needs safely and respectfully; educators inspiring and supporting our children; and practitioners and front-line healthcare workers who strive every day to keep our immune systems strong and care for us when we fall ill. With the holidays approaching, we’ve been called to make temporary sacrifices and shifts to reduce the spread of COVID-19. We are finding creative ways to show we care with outdoor or Zoom holiday gatherings and porch deliveries to loved ones, friends, neighbors and strangers of homemade gifts of food and crafts of every kind. We show our affection and appreciation with handwritten cards or phone calls ending with an “I love you.” These simple acts, along with steadying ourselves through our quiet moments, go a long way toward contributing a positive influence in our world. When we connect with ourselves and others in these ways, we can feel happier, stronger and more resilient, and our higher vibration affects others all around us. Supporting the health and well-being of our community has always been our primary goal. This year, to extend an additional boost, here is a request from us to you … that you let us and each other know about your own trusted natural health practitioner, your favorite market with vibrant local produce, the best place for organic, non-GMO seeds and seedlings, the take-out restaurant with the healthiest and tastiest food, a landscape business with an eye towards water conservation, your beloved yoga or fitness studio, honey products, skin care specialist, spa, bike shop, etc. What supports you will also support others in this community, and together we can help small business owners thrive through the pandemic and beyond. To do this, share a post to Instagram tagged #NALBgreatresource, drop us an email or give us a call and we’ll add these resources to our website’s Business Directory. Together, we will get through this pandemic stronger, better connected and more resilient. Wishing you health and abundance during this very special season,

HEALTHY LIVING HEALTHY PLANET

news briefs Lancaster Cancer Center. Experienced Physicians. Personalized Attention. Close to Home.

Start the New Year with Write From The Heart Workshops

Our focus is on you and providing a personalized plan that arms you with the best care and treatment to fight your cancer. We provide infusion therapy and injections for multiple types of cancer and other conditions such as hematological disorders, rheumatoid arthritis, anemia, multiple sclerosis, and asthma. Our outpatient Center is conveniently located in Greenfield Corporate Center.

riter and therapeutic writing teacher, Melissa Greene, will offer winter creative writing workshops via Zoom. The schedule includes Women’s Introductory, Writing Without Fear; Women’s Memoir, Exploring Our Life Stories; Women’s Fiction Workshop, Bringing Our Characters to Life; Teen’s Melissa Greene Writing Workshop, Writing is Where It’s At!, ( ages 13 through 17); and Children’s Writing Workshop, Holy Whiskers, Batman, Writing is Fun!, (ages 9 through 12). Assistance with logging onto Zoom is also available. These are warm and welcoming workshops where students share themselves and their ideas without stress, learn to dodge perfectionism and delight in the moment. Beginners are welcome. Sharing is optional. No grades, grammar or judgment. “Writing is like coming home to ourselves. Our classes are a retreat during these times—they illuminate laughter, courage and hope,” enthuses Greene.

Where you receive treatment can make a difference, call 717.291.1313.

Greenfield Corporate Center 1858 Charter Lane Suite 202 (717) 291-1313 www.lancastercancercenter.com

Lena Dumasia, MD with her patient Doreen.

Preregistration required. Teen/children same-session sibling discounts. For fees and more information, including workshop dates, call 717 393-4713, email Melissa@WriteFromTheHeart.us or visit WriteFromTheHeart.us. See ads, pages 16 and 53.

ON-SITE LAB AND MEDICAL DISPENSARY | GENETIC TESTING | NUTRITION | SUPPORT

Sustainable Agricultural to Hold 30th Anniversary Conference ASA Sustainable Agriculture will hold their annual conference in a virtual format next year online from January 19 through February 5, 2021. The 2021 conference, featuring keynote speaker Robin Wall Kimmerer, scientist and author of Braiding Sweetgrass; 90-plus sessions and more than 80 speakers, marks 30 years of hosting this hallmark event, which has served as a springboard for transformative food system change in Pennsylvania and beyond. This is one of the largest gatherings of sustainable farmers, food system professionals and changemakers in the nation. Each year, more than 2,000 attendees engage in an energizing and inspiring learning experience rooted in sharing, connecting, and advancing a common goal: cultivating farms and food systems that nourish, heal and empower. Register at PasaFarming.org/conference. For more information, call 814-349-9856 or email Register@PasaFarming.org. See ad, page 15.

Photo: Akil Mazumder/pexels.com

We provide a totally safe environment during your treatment. Please call us with any questions or concerns.

December 2020

news briefs

Nature’s Intuition Now Accepting Clients

Take Heart Counseling Offers New Client Discount

shley Ondra Smoker, owner of Nature’s Intuition, officially opened for business in October at Liberty Place, in Lancaster. She is scheduling clients for yoni steaming, feminine embodiment coaching, intuitive movement workshops, massage therapy and reiki. She will also be Ashley Ondra Smoker having virtual and small, in-person classes on menstrual embodiment and sensual movement. Smoker has been doing alternative-based healing work for nearly 10 years. Through the years, she has found a passion for helping women accept and love their physical bodies, explore their emotional selves, release mental blockages and connect with their spiritual selves. “I believe in creating space for you so that you can take an active part in your own healing journey,” explains Smoker. “When you fully embody your emotions, it allows you to actually release tension stored within your body and create space for more positivity to flow in.”

ake Heart Counseling and Equine Assisted Therapy, located in Wernersville, is offering a $25 discount on the first session for new clients if reserved by January 31, 2021. Meagan Carrie and Flicka learning to trust Good, founder, is joined by a team of professional, educated, experienced counselors and staff members who specialize in trauma, anxiety, depression, spiritual growth and relationships. Through relationship-focused activities with the horses, they are able to walk clients through a unique healing journey, serving individuals and families from the Berks, Lancaster and Lebanon communities. “Holidays can be stressful for many reasons: family relationships and expectations; packed schedules; COVID-19 changes; trauma triggers; winter blues; spiritual concerns; reminders of grief or loss; and pressure to make it ‘the most wonderful time of the year’”, shares Good. “There’s no shame in needing a little support. Our team of qualified counselors and friendly horses are here to support you as you work through these reasons and more, in a nontraditional healing environment at the farm.”

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 17 and 51.

Location: 699 Wooltown Rd., in Wernersville. For more information, contact Info@TakeHeartCounseling.com or visit TakeHeartCounseling.com. See ads, pages 12 and 50.

Your Home for Certiﬁed Organic Sleep Options Gardner’s Mattress & More has 20+ years of industry insider knowledge with natural and organic mattresses - trust the ONLY experts in town. 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 comes in direct contact with our bodies for one third of our lives - our mattresses.

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Your CBD Store Opens in Lancaster

ational CBD retailer, Your CBD Store, has opened its first store in Lancaster, at 1380 Columbia Avenue, offering a variety of cannabidiol (CBD)-infused products that do not require a prescription or medical card to buy. Founded with an emphasis on education and community, Your CBD Store has helped dismiss misconceptions about its hemp-derived products. Products are manufactured by SunMed, which uses a special CO2 extraction process to eliminate the need for chemical solvents to produce a high-quality, full-spectrum CBD. The CBD is then processed again to remove all traces of tetrahydrocannabinol for the company’s zero-THC products. “Everything we do is focused on improving the lives of our customers,” says Kelley Wyble, Lancaster store owner. “We are a high-quality learning environment where customers can try products and leave knowing what is in their CBD product. We are not just another retail chain. We are a community of store owners who genuinely care and are educating CBD consumers around the nation.” For more information, email Lancaster0108@cbdrx4u.com, call 717-209-7123 or visit cbdrx4u.com. See ads, pages 11 and 48.

Sound Medicine Promotes Peace and Balance

ana Ryder will host a program, Through the Sound Portal: Achieving Inner Peace through Sound and Voice, from 7 to 8:30 p.m., January 26, at Soundwise Health Studio, in Lancaster. Sound medicine can boost our immunity, calm our being and allow us to enter a state of peace and balance even in these times of great change and uncerLana Ryder tainty. Participants will learn what sound therapy is, how it works and how to apply some basic techniques for personal use. All guidelines recommended by the Centers for Disease Control and Prevention regarding COVID-19 will be followed. Ryder is a professional sound therapy practitioner and teacher with 25 years of experience, having studied with some of the best sound healing teachers in the world. She is a guest lecturer and practitioner at colleges, health expos, healing retreats, virtual and in-person workshops, podcasts and other broadcast media. Cost: No set fee; donations accepted. Location: Liberty Place, Ste. 267, 313 W. Liberty St., Lancaster. Limited to the first 12 people to register by sending name, email and phone number to SoundwiseHealth@aol.com. For more information, visit SoundwiseHealth.com. See ad, page 53.

CONCUSSION

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news briefs

Fontana Candle Company Candles are Support Small Businesses at the Annual Holiday Made Safe Certified Spiritual & Holistic Bazaar he three-ingre-

he Holiday Spiritual & Holistic Bazaar will be held from 10 a.m. to 5 p.m., December 12 and 13, at Leesport Farmers’ Market Banquet Hall, in Leesport. Vendors will be spaced throughout the inside and outside of the building to maintain social distancing. Sanitizer will be available at various spots throughout the show. The event will feature crystals, jewelry, gemstone trees, soaps, bath products, essential oils, clothing, incense, books, salt lamps, artwork and photography, instruments and singing bowls, pet products, readers, massage therapy, animal communicators and more. A basket raffle auction will benefit the Wellness Center for Pets & Their People, a nonprofit organization run by volunteers which provides assistance to pet owners who have experienced unforeseen challenges in life. Money and pet donations will also be accepted. “Visit LadyLynora.com/benefit-raffle-auction to view raffle items and purchase raffle tickets,” explains co-organizer Julie Barracato who, along with her sister Lisa, owns Lady Lynora’s Gemstone Treasures. “Tickets will be drawn at 5 p.m., December 13. You do not need to be present to win, and we have a few options for picking up your winning baskets.”

Admission is free. Location: 312 Gernants Church Rd., Leesport. For more information, call Julie Barracato, 570-573-1651, email LadyLynora@yahoo.com or visit LadyLynora.com/ holiday-bazaar. See ads, pages 34 and 43.

New Location for Ryan J. McGinnis Counseling Services

yan J. McGinnis has moved his office to 101 West Main Street, Suite F2, in Salunga. McGinnis specializes in marriage and family issues, guidance and career, post-traumatic stress disorder and trauma, mental health and well-being. He provides affordable, thoughtful, compassionate and candid support for his clients. Virtual and in-person scheduling is available.

Ryan J. McGinnis For more information or to make an appointment, email RyanJMcGinnis@icloud.com or call 717-286-6573. See ad, page 50.

dient, nontoxic candles made by Fontana Candle Company, located in Mount Joy, are now the first candles ever to be MADE SAFE certified. This certification recognizes that, following thorough screening, the candles have been found to not contain any chemicals known to harm human health, animals, aquatic life or the ecosystem. Fontana’s candles provide a clean, nontoxic option to traditional candles that utilize paraffin wax and/or fragrance oils containing chemicals. “Unfortunately, there are chemicals in the products we use every day,” explains Katie Roering, the co-founder of Fontana Candle Company. “Combined with confusing claims on labels like ‘clean,’ ‘green’ or ‘eco’—which don’t actually mean a product is safe or healthy—result in consumers being stuck trying to figure out which products are actually safe and which ones aren’t. We want our customers to know exactly what they’re breathing in and to feel good about filling their homes with clean scents, not chemicals, which is why all of our candles are made with only beeswax, coconut oil and essential oils.” For more information or to place an order, visit FontanaCandleCompany.com. See ad, page 35.

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Coping with the Holidays for Bereaved Adults

he Pathways Center for Grief & Loss, in Mount Joy, is offering free sessions for bereaved adults to be held virtually via Zoom, from 6:30 to 8 p.m., December 8, 15 or 22. (Participants can attend one session or all of the sessions.) The sessions aim to help participants not only get through the holiday season, but perhaps find positive activities to focus on and ways to honor loved ones. Admission is free. For more information or to register, call the Pathways Center at 717-391-2413 or 800-924-7610. See ad, page 24.

Health By Design Hosts Cardiometabolic Workshop

eannie Peck, a traditional naturopath and owner of Health by Design, in Leola, will host a virtual group visit via Zoom at 10 a.m., January 9, about cardiometabolic wellness. The session will include natural solutions using science-backed lifestyle interventions related to reversing cardiometabolic risk, restoring wellness and regaining control of health with natural Jeannie Peck solutions. “Learn to take control of your metabolism to positively affect your cardiometabolic health,” explains Peck. “Participants will complete specific health questionnaires prior to the event. You will walk away with specific goals to address your health needs. This may include addressing elevated triglycerides and cholesterol levels, elevated blood sugar and insulin, fatigue, cardiovascular disease, polycystic ovary syndrome and fatty liver disease. Cost: $29. Registration required prior to January 5, 2021. For more information or to register, call 717-556-8103 or email Info@HBDClinic.com. See ads, pages 17, 52 and 54.

Bent Limb Farm Hosts Annual Winter Open House

ent Limb Farm, located in Shoemakersville, will be hosting its annual holiday open house from noon to 4 p.m., December 5th. Browse their inventory of alpaca in many forms: raw fiber, roving and yarn, plus a wide variety of finished goods for special gifts suitable for everyone. Refreshments and selfies with the alpacas will delight young and old, and pasture—raised pork, chicken, goat and lamb plus bone broth will be available for purchase. Masks will be required in the farm store but not when outside where social distancing is easy. Location: 592 Stone Hill Rd., Shoemakersville. For more information, call 484-797-2263 or visit BentLimbFarm.com. See ad, page 23.

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December 2020

Practice Yoga to Improve Atrial Fibrillation

Nap Less for Heart Health

elly fairytale/Pexels.com

For normal nighttime sleepers, taking a Yoga postures and breathing may significantly reduce epimidday snooze sodes of atrial fibrillation, suggests a new study—good news for more than for the one in 11 Americans that suffer from its anxiety-proone hour may ducing palpitations, racing pulses, dizziness and shortness hurt cardiovasof breath. In the study, which was presented to the European cular health, reports a surprising new Society of Cardiology, 538 patients underwent 12 weeks study from Guangzhou Medical Uniwithout yoga and then 16 weeks of attending 30-minute yoga versity, in China. After analyzing 20 classes every other day. During the yoga period, their fibrilstudies of 313,651 people, researchlation episodes were halved, dropping on average to eight ers found those people that napped as compared to 15 in the non-yoga period. Average blood longer than 60 minutes after sleeping pressure was 11/6 millimeters of mercury lower after yoga training. The patients more than six hours at night had a 30 also reported improved moods and energy. “Our study suggests that yoga has percent greater risk of death from any wide-ranging physical and mental health benefits for patients with atrial fibrilcause and a 34 percent higher risk of lation, and could be added on top of usual therapies,” says study author Naresh heart disease. However, for people Sen, M.D., of Sunil Memorial Superspecialty Hospital, in Jaipur, India. sleeping less than six hours at night, naps of 30 to 45 minutes “might improve heart health,” says study author Zhe Pan. Napping, long thought to be healthy, is under increasing scrutiny, with some research linking it to high Pile on the broccoli, Brussels sprouts and cabbage. In a study of 684 older Australian women published in the British Journal of Nutrition, researchers found blood pressure, diabetes and poor overall physical health. A 2019 Swiss those that ate more than 45 grams of cruciferous vegetables a day—about one-quarter cup of steamed broccoli or one-half cup of raw cabbage—were 46 study, published in Heart, of 3,500 percent less likely to have calcium buildup in the aorta, the main vessel carrying people concluded that napping once or twice a week reduces heart disblood from the heart into the body. Fatty calcium deposits in the aorta are a key ease risk by 48 percent, but benefits marker of vascular disease linked to heart attacks and strokes. “One particular decline with more frequent naps, perconstituent found abundantly in cruciferous vegetables is vitamin K, which may haps because ongoing sleepiness can be involved in inhibiting the calcification process that occurs in our blood vessels,” says lead author Lauren Blekkenhorst, of Edith Cowan University, in Perth. point to underlying health disorders.

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health briefs

eco tip

’Tis the Season to Save the Planet When the holiday classic Jingle Bells starts playing in department stores, Americans deck the landfills with extra trash. According to the National Environmental Education Foundation (NEEF), garbage increases by 25 percent between Thanksgiving and New Year’s Day— or about 1 million extra tons each week—including 38,000 miles of ribbon, $11 billion worth of packing material and 15 million discarded Christmas trees. As this waste decomposes, dangerous greenhouse gases such as methane and carbon dioxide are emitted, adding to the climate crisis. This season, include Earth on the gift list by reducing holidayrelated waste. To stop the uptick of mailed catalogs, call stores and request to be removed from mailing lists. Reusable shopping bags are not just for groceries. Bring them to malls and boutiques to cut down on single-use store bags. Wrapping paper, ribbons and

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Eco-Friendly Holiday Ideas

bows are beautiful, but create waste. Consider eco-friendly alternatives like towels, tablecloths, scarves and even socks. According to NEEF, an estimated 2.6 billion holiday cards are sold in the U.S. every year. That’s enough to fill a football field 10 stories high. Be kind

to the planet by switching to e-cards or making personal phone calls. At the holiday table, use cloth napkins and tablecloths instead of paper. They’re festive, elegant and best of all, washable and reusable. Forgo plastic cutlery, paper plates and single-use plastic cups, too. An extra dishwasher load is better than bags full of trash, plastic being the worst non-biodegradable culprit. Social-distancing Americans are expected to flock to the internet for gifts. Consider saving the shipping boxes and packing materials for later use or donating them to a mailing center that would be happy to reuse them. The most environmentally friendly gifts eliminate wrapping and shipping altogether. Here are some favorite low-waste ideas: n Charitable donations n Cooking, music, craft or other lessons n Passes to museums or amusement parks n Gift cards for restaurants or bookstores n Music downloads or spa treatments Most towns recycle Christmas trees and process them into mulch for use in parks. Contact a local waste management agency for details.

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global briefs

Conscientious Director

Amazon Climate Label Facilitates Greener Choices

MilkRun, a Portland, Oregon, company founded by farmer and entrepreneur Julia Niiro, is supporting local farmers on small farms by enabling them to sell produce safely and directly to consumers. The online platform allows farmers to set their own prices, eliminating wholesalers, shippers and truckers. After consumers place orders, farmers deliver the produce to an aggregation hub where MilkRun boxes and ships it. Niiro explains that while wholesale orders from restaurants have decreased dramatically due to COVID-19, direct purchasing from consumers is offsetting the losses. By re-scaling, creating new safety practices and adapting to direct consumer demand, farmers are able to turn a profit during the pandemic. According to the American Farm Bureau Federation, farmers receive roughly 8 percent of the purchase price from grocery stores, while MilkRun estimates a return of up to 70 percent of the purchase price through its platform.

Skin Relief

California Passes Toxic-Free Cosmetics Act

California governor Gavin Newsom has signed the Toxic-Free Cosmetics Act into law, which bans 24 ingredients from cosmetics and personal care products sold within the state. The list includes mercury, formaldehyde, per- and polyfluoroalkyl substances, endocrine-disrupting phthalates and long-chain parabens used as preservatives, among other chemicals. Many have been linked to breast cancer, reproductive and neurological damage, birth defects, organ system toxicity and developmental delays. National standards lag behind the rest of the world and have not been updated since being created in 1938. Despite the industry’s immense size, only two pages of the 829-page Food, Drug and Cosmetic Act govern cosmetics. The new California law will make products safer for everyone, but Black women stand to benefit more because they represent the biggest U.S. market for cosmetics. Environmental watchdog Treehugger notes that Black women account for an estimated 22 percent of the country’s $42-billion per year personal care products market, despite comprising less than 7 percent of the national population. 14

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Amazon is labeling approximately 25,000 products with a Climate Pledge Friendly (CPF) designation to meet a commitment to become carbon neutral by 2040. The selection includes grocery, household, fashion, beauty and personal electronics products, as well as from brands such as Seventh Generation and Burt’s Bees Baby. CPF products are clearly labeled in shopping results, have additional sustainability information on their product page and are featured in a dedicated section of the online store. The Seattle company, which currently delivers 10 billion items a year, has an enormous carbon footprint due to its commitment to speedy deliveries, transportationrelated emissions and data centers. A paper in Environmental Science & Technology, published by the American Chemical Society, found that going to a physical store actually has a lower carbon footprint than shopping on Amazon because customers tend to buy fewer items at a time online. When they go to a store, they’re more likely to stock up and reduce the need for more trips.

Shining Example

Saving Arctic Ice Using Glass Beads

The California nonprofit Arctic Ice Project is proposing to scatter a thin layer of reflective silica glass particles over parts of the Arctic in an effort to protect it from the sun and help ice to re-form. Engineer Leslie Field, an adjunct lecturer and chief technical officer at Stanford University, says they are trying to break a self-destructive feedback loop. An underrated feature of Arctic sea ice is the ability of its bright, white surface to reflect light. The frigid poles have acted for millennia as a massive umbrella that helps keep the planet cool and climate stable. Now much of that ice is rapidly melting. As temperatures rise, the reflective white ice dissolves into darker blue water that absorbs more of the sun’s energy instead of reflecting it into space. Warmer water accelerates melting, which means yet more absorption of heat, which drives further melting, in a cycle that is part of the reason why the Arctic is warming about twice as fast as the rest of the planet. In July, the ice cover was as low as it has ever been at the same time of year.

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Fast Foodie

Tainted Taps

WellExplorer App Can Warn of Toxic Drinking Water

The University of Pennsylvania School of Medicine has created WellExplorer, a new, interactive tool that allows residents and scientists to find out what toxins have been deposited in their drinking water as a result of hydraulic fracturing (fracking). Exposure to fracking fluid in drinking water has been shown to increase the risk of respiratory problems, premature births, congenital heart defects and other health problems. Different fracking sites use a diverse mix of chemical ingredients, and individuals and researchers are often uninformed about the exact health consequences of living near a particular well. People can view the closest fracking sites in their state, learn which chemicals are used at those sites and view their levels of toxicity by entering their zip code. WellExplorer can be obtained for free at WellExplorer.org or downloaded on Appleâ&#x20AC;&#x2122;s App store. A recent study published in the journal Database found that operators of wells in Alabama use a disproportionately high number of chemicals that target estrogen pathways, as do those in Illinois, Ohio and Pennsylvania in impacting testosterone pathways. The information found through WellExplorer might be particularly relevant for those that use private water wells.

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Climate Refugees Could Reach One Billion by 2050

The U.S. Geological Survey predicts that global sea levels would rise by about 230 feet if all the glaciers and ice caps on Earth melted, flooding almost every coastal city in the world. This disastrous possibility forces us to confront where current coastal dwellers would go if their cities become uninhabitable. In 2017, of the 68.5 million people that were displaced by sudden weather events that included floods, forest fires and intense storms, more than onethird of them were forced to leave their homes behind. A 2018 World Bank report found that without tangible climate action, more than 143 million people in Sub-Saharan Africa, South Asia and Latin America will be forced to move to escape the impacts of climate change by 2050. According to the Institute for Economics and Peace, more than 1 billion people worldwide will live in countries with insufficient infrastructure to withstand climate change by 2050 (see Tinyurl.com/EcologicalThreatMap). The Pacific Islands are expected to be impacted especially hard because sea levels there are already rising at almost half an inch each year. December 2020

inspiration

Fresh Rituals for a New Year

he end of one year and the beginning of another marks a hopeful transition that many of us choose to celebrate with fireworks and glitzy parties. Here are several New Year’s rituals to help us connect more deeply to our loved ones, to ourselves and to a richer sense of purpose as we embrace the promise of 2021. Reevaluate the past year. While many people focus only on what lies ahead on New Year’s Day, consider taking a therapeutic and spiritual look at the past 12 months, evaluating personal accomplishments and deviations from goals and aspirations. Take note of lessons learned and challenges faced, as well as the top 10 highlights of the year. Declutter. In Italy, people throw things out of their windows on New Year’s Eve; getting rid of items that are no longer of service is just as important as welcoming the new. In that spirit, this is a good time to gather clothing, books and other items collecting dust and donate them to a local charity where they may be useful to someone else. Formally invite prosperity. Many cultures around the world celebrate New Year’s Day with rituals that are meant to ward off bad luck and attract good fortune. Some of them espouse throwing money over the threshold the first time someone enters their home after the new year has begun. Here’s a modern twist: Gather the family together and bless a few coins or paper bills, either through prayer or as a statement of hope and anticipation. Then, donate the money to charity as a way to spiritually pay it forward. Spend New Year’s Eve in meditation. Quiet meditation or prayer is a great way to usher in a sense of peace and harmony. Make sure the session begins before midnight and extends into the new year. This can be done at home alone, with friends or at a local meet-up group, yoga center or spiritual organization.

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Place special emphasis on the first 12 days. For many people, the first 12 days of a new year represent each of the 12 months to come. To set a positive course for 2021, spend each of those days exhibiting aspirations for the coming year, such as volunteering at a soup kitchen to manifest an interest in being more charitable, or reading a book about immigrants to become more culturally sensitive.

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t’s typical to start a detoxifying body cleanse from the inside out through dietary changes, juicing and supplements. But there are ways to also detox from the outside in, through therapies such as ionic foot baths, lymphatic drainage, infrared saunas and herbal body wraps. These therapies, designed to help eliminate impurities from the body, can help improve the immune system and thus ward off viruses as we head into winter. Infrared sauna: Sweating is one of the body’s natural cleansing processes. Heat from infrared sauna therapy can safely

penetrate the skin to produce a deep, detoxifying sweat. Unlike traditional saunas that use heat from steam to warm the air, infrared saunas employ far infrared light, which mimics the sun. Because temperatures in infrared saunas are generally lower, they can be more comfortable than traditional steam rooms. In addition, heat from infrared saunas can also warm and relax joints and muscle tissue, which can provide relief from fibromyalgia, arthritis, and neck and back pain. Infrared sauna therapy can be used alone or paired with other wellness modalities.

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Ionic foot detoxification baths: Noted as a gentle and relaxing way to cleanse the body, ionic footbaths work by quickly creating millions of negatively charged ions, which help to neutralize acidic tissue in the body. Positively charged ions attach to the negatively charged toxins, neutralizing them and allowing the body to discard them through hundreds of pores on the bottom of the feet. The ionic foot bath also alkalizes the blood and tissue, which can restore healthy pH balance. The ionic foot detoxification baths are believed to clean the liver and kidneys, resulting in a strong immune system, less fluid retention and improved memory. It can also reduce inflammation, leading to relief from chronic headaches, menstrual cramping, arthritis and more. Lymphatic drainage: The lymphatic system is a network of tissues, vessels and organs that work together to carry a clear fluid called lymph toward the heart. The lymphatic system has many functions, notably helping rid the body of toxins and waste. Lymphatic organs play an important role in the immune system and rely on proper flow of the lymphatic fluid. Lymph nodes can be become enlarged and swollen when lymph fluid is blocked, leading to toxic buildup in the body. Lymphatic massage helps balance function in the lymph system by encouraging the flow of lymph fluids. The massage therapist uses light pressure and long, rhythmic strokes to release stored or blocked toxins in the lymph system. Lymphatic massage may also help improve the circulatory system. Electro-Lymphatic Therapy (ELT) is another gentle, non-invasive technique to stimulate the proper flow and drainage of the lymphatic system. The device uses a combination of vibration, light and electrical waves that help simulate flow by causing the dissociation of proteins that have become trapped under the skin. Once released, stagnant lymph will begin to flow naturally. ELT also keeps lymph liquefied, allowing it to move more freely through the system. Activities such as rocking in a rock-

ing chair and jumping on a rebounder or small trampoline also help to move lymph more freely through the lymphatic system. Body wraps and Alpha Capsule: Herbal body wraps use botanical creams designed with plant extracts such as sage to help detoxify the liver and kidneys—the filtering plants of our body. Some spas compliment detoxifying wraps with myo-pulse computer technology that “reads” the tissue and interprets the body composition. The machine responds with precise levels of electro-stimulation for maximum cellular cleansing. The Alpha Capsule, first used in Sweden, has 12 preprogrammed treatments, including detoxification. The Alpha Capsule uses aromatherapy, ionized air, vibration and infrared heat to eliminate toxins and boost the immune system. There have been only a small number of studies done on detoxification therapies, and while some have shown to have a positive effect on the immune system, research is ongoing.

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Sources: A Therapeutic Effect, 313D Primrose Ln., Mountville, 717-285-9955, ATherapeuticEffect.com Aqua Blue Wellness Center, 2435 Old Philadelphia Pike, Smoketown, 717- 656-8615, AquaBlueWellnessCenter.com Body & Sole Reflexology, 1821 Oregon Pike, Lancaster, 717-201-7616, BodyAndSoleHealth.com Health by Design, 352 E. Main St., Ste. 100, Leola, 717- 556-8103, HBDClinic.com Nutrition Works, 543 W. Franklin St., Womelsdorf, 610-589-5182, NutritionWorksClinic.com The Spa at Willow Pond, 1487 Old Lancaster Pike, Sinking Spring, 610-406-5733, TheSpaAtWillowPond.com Sheila Julson is a freelance writer and contributor to Natural Awakenings magazines throughout the country.

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A New Story for the World

Re-Visioning the Script for a Healthier Society and Planet by Linda Sechrist provided us with life purpose, energized action, consecrated suffering, integrated knowledge and guided education is no longer serving humanity.” As we are discovering globally through hard experience, the old stories of rugged individualism and conquering and dominating the natural world have run their course with grim results. In the last four decades, fragments of a new story have been slowly emerging. Because it isn’t deemed worthy of mainstream media, the public is left in the dark about new, life-instructing stories capable of altering human civilization in positive ways. Were these story fragments woven together in an anthology, chapters on climate, economy, religion, environment, science, politics, medicine, education, conscious evolution and community would constitute a useful account of ideas and concepts capable of bringing about a brighter future for humanity and the planet. These possibilities would surely capture readers’ imaginations. lightscience/AdobeStock.com

he most familiar form of human activity and the most natural way to describe what happens in our lives is through telling stories. Toddlers listen to stories that have contained the same archetypal characters acting out similar plots for millennia. In literature, folktales and myths all over the world, stories serve the purpose of providing life instructions and answering humanity’s fundamental questions about the nature of existence, such as who we are, where we came from, the definition of our purpose and the nature of our reality. In the 1980s, author and cultural historian Thomas Berry declared that humanity needed a new story that is less destructive and dysfunctional. Berry filled lecture halls, telling attendees, “We are in trouble now because we don’t have a good story. The old story, the account of how the world came to be and how we fit into it, isn’t functioning properly. What once sustained us, shaped our emotional attitude,

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New Climate Story In Climate: A New Story, writer and activist Charles Eisenstein suggests that we need a new story that makes possible the more beautiful world our hearts know is achievable. The story, which he believes is attainable, calls for people, governments and organizations to embrace a partnership paradigm to protect, restore, regenerate and repair damages to our planet’s natural world, which we call the environment. Using indigenous wisdom, organizations such as the Pachamama Alliance and Bioneers are helping individuals worldwide to recognize that humanity is here to be in service to life. Creating the right conditions for revitalizing life is the opposite of our collective story that views the natural world only as a resource. Eisenstein’s ideas for regenerative agriculture match those described in environmentalist Paul Hawken’s Drawdown: The Most Comprehensive Plan Ever Proposed to Reverse Global Warming. In October, Drawdown Georgia became the first state-centered effort to crowd-solve for climate change, with solutions tailored to Georgia’s unique natural, economic and social resources.

New Science Story Evolution biologist Elisabet Sahtouris’ stories about science shine a light on the broader perspective of life and science gained from studying multiple worldviews. A scholar of ancient sciences, Sahtouris reminds us that the original purpose of science was to find guidance for human affairs by studying nature. During a recent conversation with Ubiquity University founder Jim Garrison in the online Humanity Rising’s Global Solutions Summit, she says, “We have acted in opposition and made ecology subservient to our economy, using ecology as a set of resources for human economics. When we make our economy fit into nature’s economy, which we call ecology, we’ll have ecosophy, the ‘wisdom of the Earth itself ’ that occurs when a man knows how to listen with love.” Sahtouris teaches corporations about ecosophy’s new view of a conscious uni-

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verse and a living Earth in which we are co-creators. This, she believes, takes humans out of fatalistic victimhood so that we can become consciously active agents of our destiny. Lifting the fog of our selfimage as consumers of stuff gives humans the rights and responsibilities to live out our full co-creative humanity.

A Global Commons Sharing Solutions Through the daily sharing of stories with keynote speakers and panel discussions, Garrison increases the momentum of the Humanity Rising movement, which includes Ubiquity University students, program participants and more than 400 organizations that come together as a “global commons” to take counsel and share what they are developing for their own networks. Humanity Rising was launched to try to leverage the crisis of the coronavirus pandemic into an opportunity for human renewal and increase our resilience to future challenges. This new form of reallife competency education delivered in TED Talk-style presentations, moderated dialogues, working groups, blogs, ongoing conversations, group discussions and other interactions provides participants a wide scope of possibilities and activities for working together for global solutions.

Economics Story If British economist Kate Raworth writes a follow-up to her bestselling book Donut Economics: Seven Ways to Think Like a 21st Century Economist, she’ll certainly add a case study of her consulting work in Amsterdam, where her donut model is now embraced as the starting point for public policy decisions. Amsterdam is the world’s first city to make a commitment to Raworth’s concepts: “Out with the global attachment to economic growth and laws of supply and demand, and in with … what it means for countries, cities and people to thrive in balance with the planet,” as reported in The Guardian. The simple central premise of Raworth’s alternative to growth economics is that the goal of economic activity should be to meet the core needs of all within the means of the planet. 22

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Interconnectedness Author Robert Atkinson’s contribution to the new story is his understanding of the underlying unity in all religions and all humanity, expressed throughout his book The Story of Our Time: From Duality to Interconnectedness to Oneness. “Nature is an embodiment of the divine, and the whole Earth is sacred. Its vast resources are our common heritage entrusted to us,” he says. “Humanity is one family. Having passed through the stage of childhood, humanity is now struggling to leave behind its adolescent ways while taking on new patterns of thought and action in approaching its maturity. Accepting the oneness of humanity as a biological fact, a social necessity and a spiritual reality will lead us further along our journey toward lasting peace.” Atkinson believes global harmony is inevitable when we exercise our obligation to independently investigate reality and stop blindly and uncritically following various traditions, movements and opinions. He says, “I consider this as one of the main sources of world conflict.”

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In a world engulfed by fragmentation, the film Infinite Potential: The Life & Ideas of David Bohm is a healing balm with the potential to overturn our ideas about the world and ourselves. “The core work of David Bohm, considered one of the most significant theoretical physicists of the 20th century, is our essential interconnectedness and undivided wholeness from which we get a sense of our own interconnectivity,” says producer and director Paul Howard. “This realization makes it logical to start taking better care of ourselves, each other and planet Earth.” Howard notes, “David was interested in the nature of thought and consciousness. Realizing that he wanted to develop full expression of his interests, he explored wider domains and investigated different worldviews with sages, philosophers and spiritual leaders such as the Dalai Lama, who called David his ‘science guru’. A lifelong concern with social and political change led him to develop the Bohm Dialogue, a form of communication aiming to break through our collective modes of habitual thought. He also spent time with indigenous people, searching for a new form of language in which to express his ideas in a more process-oriented way.”

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Indigenous Wisdom

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While the early church developed and grew in numbers by assimilating the wisdom of the world about it, including paganism, it neglected to assimilate the intuitive ways in that indigenous people knew the natural world, how it functioned and how intimately they were integrated with it. Tribes around the globe have ancient extinction stories that foretold the crises we are collectively experiencing, as well as potential outcomes and possible solutions. In Sacred Instructions: Indigenous Wisdom for Living Spirit-Based Change, Sherri Mitchell (Weh’na Ha’mu Kwasset) tells the story of the Mohawk Seventh Generation Prophecy. “The Onkwehonwe, or real people, rise up and demand their wisdom and way of life be respected and that the natural way of the Earth and way of life be fully restored. Teachings on the indigenous way of life are being sought after, and all that remains is that we work together to restore the Earth to a state of balance and good health,” she says.

Medicine and Community Thousands of people are gathering in online intentional communities associated with personal growth, healing and spiritual awakening. Jennifer Phelps, M.D., owner and director of Phelps MD Integrative Medicine, in Redding, Connecticut, practices mind-body medicine and is a faculty member of the Center for Mind-Body Medicine, in Washington, D.C. A trained facilitator of small groups, she has been teaching trauma and stress healing via Zoom calls during the pandemic. Initially, Phelps was concerned about how the levels of intimacy, trust and vulnerability necessary for individuals to develop a sense of cohesiveness and bonding could be formed via computer screens. By using the center’s model of self-care, selfawareness and mutual support that has its roots in indigenous

culture, she felt her concern dissipate as group members began to bond quickly. “Our guidelines call for no cross-talking and no interrupting. Confidentiality is sacred. I’m a facilitator and a participant, which most models don’t allow,” says Phelps. She speculates that the success of online bonding might be due to participants feeling safer in their homes with a little extra anonymity, noting, “Not being face-toface seems to allow people to share more freely. These weird times are creating a commonality and a sense of community connection.”

Conscious Choice Leah Lamb, a sacred storyteller in Topanga, California, defines her role as a seer far beyond the present moment. In Lamb’s online classes with her storytelling community, she loves sharing quotes by other storytellers such as Rebecca Solnit, “We think we tell stories; but stories often tell us … Too often stories saddle us, and they ride us and whip us onward and tell us what to do and we do it without questioning. The task of learning to be free is to learn to hear them; to question them, to pause and hear silence, to name them and then become a storyteller of your own story.” “In our role of storyteller, we can’t be without understanding that we tell stories about how we are in the world as much as stories tell us how to be in world. Identify and notice your stories, then understand how they are running you, so you can consciously choose your place in them,” advises Lamb, who encourages her students to discover the genius of their own calling. These are only some chapters in the new story that calls for each of us to be aware of the stories we live by, as well as those we tell ourselves and others. It also begs us to ask what is our role in the new story. Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at LindaSechrist.com.

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Nature Observation Through The Seasons

An Invitation by Tim Seifarth and Natasha Herr

his year, something unexpected happened. In the midst of tragedy and uncertainty, in the middle of a great collective pause, in an attempt to find normalcy during a time of great change, out of the deep resiliency at the heart of human beings, out of curiosity, necessity, a desire for safety and a healthy dose of sheer boredom, the people of the world were pushed outdoors. As soon as it was deemed safe, we emerged from our houses onto balconies, patios, porches and yards. We poured into parks and onto trails, climbed up mountains and traipsed down hills. Under the open sky, we swam, we explored, we loved, we grieved, we ate, we relaxed, we taught our children, we worked, we spent time with loved ones and in the process, we renewed our interest in the natural world. Many of us reconnected to the ecosystems around us in ways we hadnâ&#x20AC;&#x2122;t before. We watched pollution levels fall around the globe. We watched animals roam the suddenly empty streets. We saw bird behavior patterns change as grounded planes quieted the skies. Many of us took notice of things we never had before and started to pay more attention to the natural rhythms around us. At a time when climate change represents a very real and present danger to so many of the species that we share this planet with, this newfound love for and connection with nature is emerging not a moment too soon. As the days grow short and the air grows cold here on the East Coast, winter brings new challenges and opportunities in

a world still struggling with COVID-19. While it certainly is nice to spend time outside in the warm months, the cold season offers its own kind of beauty and possibility. With the leaves no longer on the trees, it is easier to see the birds as they forage and hunt and call to one another. The clear light and open landscape make winter a perfect time to study tree bark and the silhouettes of favorite plants and shrubs. Snow makes an ideal medium for animal tracking, and gives us a chance to see which creatures share our backyards and wild spaces, sometimes unbeknownst to us. Whether experienced through a window or in the great outdoors, we extend an opportunity to observe, take part in the natural world, and walk alongside us over the next 12 months through all four seasons. We suggest keeping a simple journal to record observations, and we will give hints, tips and suggestions for things to look for and to pay attention to as the seasons progress. We often think of nature as being apart from us when the truth is, we are inseparable. Reconnection to nature is really the process of remembering our place in the grand scheme of things. It means learning how to interact with the natural world in order to support the health of our wild communities and human ones. May the coming year be a time of growth and learning for all of us as we explore the ecosystems we live within and learn to listen to the many marvelous stories they have to offer. This monthly column, which in future months can be found on Natural Awakenings Lancaster/Berks websites, NALancaster.com or NABerks.com, is an invitation from Earthbound Artisan. Tim Seifarth, who has 24 years of experience as a landscape professional, opened Earthbound Artisan nearly a decade ago. Based out of Ephrata, and located along the Ephrata Linear Park Rail Trail, Earthbound is an ecological land care company and native plant nursery specializing in organic land management, permaculture, native plant ecosystem design and installation, dry stack stone work and riparian buffer and rainwater management. Natasha Herr has more than 15 years of experience as a naturalist, earth care professional, writer and community educator. She currently serves as Earthboundâ&#x20AC;&#x2122;s director of land management and operations manager. For more information, visit EarthboundArtisan.com and EarthboundNatives.com. See ads, pages 33 and 51.

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Using the Voice to Uplift Mind and Body by Marlaina Donato

A “

Believe

ccording to growing research, singing along to a favorite musical or joining a local choir can be good for our health. From college students to patients with Parkinson’s disease, everyone can benefit, regardless of talent. Singing naturally fosters endorphins, amps up immunity levels and lowers the stress hormone cortisol. A study by the UK University of East Anglia published in 2017 in The BMJ’s Medical Humanities shows that group singing—along with the positivity of social interaction—supports and improves mental health in people with depression and anxiety. Singing for the Brain, a program created by The Alzheimer’s Society, has been shown to improve memory, mood and the ability to socialize for people with dementia. “I feel singing can be significant to mental well-being and healing from an injury or cancer, while in recovery from substance abuse, or to help cope with trauma. Additional benefits may include pain management,” says Tamera Anderson-Hanna, a licensed mental health counselor and the owner of Wellness, Therapy & Yoga, in Miami.

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“When we sing, we dive straight into a conscious bodily experience that brings us into immediate connection with our bodies. Singing, especially repetitive singing where we can start to regulate a breath cycle and elongate it, gets us deeply oxygenated,” says Daisy Press, a professional singer and vocal teacher in New York City.

There’s no right or wrong way to reap the benefits of music. A few years into her professional career, Press took a group lesson with a North Indian raga teacher and experienced a deep inner shift. “I was allowed to enjoy the feeling of singing that one note and my mind turned off. I felt the intonation itself in my body—in waves, shapes and colors. Intonation itself became a real living energy that felt essentially good, restorative and healing.” Lea Longo, a Montreal-based meditation mindfulness coach and musician, concurs. “Singing has been my way to relax, not only my mind, but my body, as well. It uses the breath, a vital tool for health. It’s my go-to place to feel better. I just sing when I need a boost, and it works for me.”

Resonance, Mantra and Humming “The voice can be considered a healing tool for the fact that it is directly related to resonance in the body,” explains Longo. “We can think of our voice as a tuning fork to ‘tune’ ourselves and use it as a way to heal internally through the vibrations and sounds we produce.” Using sound is a subtle energy therapy that can help heal emotional or physical distress, he says. Mantra, the recitation of specific words or traditionally sacred chants, is not a religion, but simply a method to quell mental chatter. “Mantras are vibrational tools that can be practiced by any faith or spiritual practice.” In her work, Anderson-Hanna makes the mantra personal. “I often teach individuals how to create their own mantra and how to challenge their thinking using positive affirmations. The mantra I teach is most often a personal reflection of ‘I am’ statements they can aspire to, versus negative or defeating thoughts.” Humming, another way to open the voice for healing, is the least intimidating for many people, but packs a powerful punch. “Out of all the many healing sounds I’ve worked with, I find that humming is the most effective because it is so inclusive—everyone can hum. Physiologically, humming reduces heart rate, respiration and blood pressure. Many different beneficial hormones and chemicals are

released, including endorphins, oxytocin, melatonin and nitric oxide,” says Jonathan Goldman, co-author of The Humming Effect and director of the Sound Healers Association, in Boulder, Colorado. “The importance of nitric oxide is coming more into light since it is a vasodilator and has anti-viral qualities.” In addition, humming stimulates the vagus nerve, which reduces

inflammation and enhances immunity. Whether we sing children to sleep at night or learn to sing jazz, using our voices can be good medicine. Goldman reminds us, “There are so many different ways that sound can positively shift and change us.” Marlaina Donato is a recording artist and author. Connect at AutumnEmbersMusic.com.

Starting Off Singing

Humming and Singing Tips to Try From Tamera Anderson-Hanna, an Uplifting Playlist: “I encourage my clients if they need to boost their mood to create a happy and uplifting playlist to sing or listen to—the same advice I used for myself when healing from breast cancer and experiencing setbacks.” From Jonathan Goldman, Conscious Humming: “Find a place where you will not be disturbed. Begin by taking some nice deep breaths in and out. Choose a purpose or intention. Do you want to assist with a headache? Do you want to reduce your stress? Do you want to send this sound to a specific part of your body? Hum a tone on one note that is comfortable. Do this at least five times so that

you can become aware of how the hum is resonating in your head or body, and then hum for five minutes, if possible. Be in a place of silence for at least a minute or more after you have created the hum and be aware of what you experience. Note: Because the hum has so many powerful effects, people often become lightheaded (and very relaxed) when they practice conscious humming.” From Lea Longo, Mantra Tips: “If you have never used or chanted a mantra before, I would recommend starting with the universal mantra Aum or Om. It is simple and easy to pronounce. Start with five minutes a day for 30 days and increase the time as you feel fit. As you get more comfortable with the sound of your voice, you will develop a practice and habit. The shower is a great place to start to overcome self-consciousness.”

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Is Your Mattress The Problem?

How to get a good night's sleep, without harmful chemicals

ake 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. 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 offgassed 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 painfree on a natural, organic mattress,” says Ben McClure, president of

advertorial 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 inner-spring. Both styles are available with varying firmness options to suit anyone’s sleep needs,” says McClure.

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. 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. 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

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, Hypnos, Gold Bond and iAdjust. “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

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: "Good Night" Sleep Mask ($9.95 value). Here’s a natural way to fall asleep faster and wake up feeling better! The “Good Night” Sleep Mask helps create a state of pure darkness by keeping light away from your eyes. Get the restful, relaxing sleep you need, without pills. 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: LB1220) 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: "Good Night" Sleep Mask ($9.95 value) 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 Dec. 31, 2020. Gardner’s Mattress & More - 830 Plaza Blvd., Lancaster, PA 17601 Phone: 717-299-6228 - Online: www.GardnersMattressAndMore.com

The Gift of Yum

jill heyer/Unsplash.com

conscious eating

Homemade Treats Spark Holiday Cheer by April Thompson

THANK YOU

To the healthcare professionals who are risking their lives during this epidemic, thank you for fighting COVID-19 on the front lines.

Lancaster-Berks

ift-givers seeking memorable presents while avoiding holiday shopping stress need look no further than the kitchen. Edible homemade gifts make special, welcome treats, help slow down the shopping frenzy of the season and increase creativity in the kitchen. While 79 percent of recipients return some holiday gifts every year, food and handmade items rank in the top 10 treasured gifts, according to Survey Monkey research. Mackenzie Burgess, a Fort Collins, Colorado, dietitian and recipe developer at Cheerful Choices, encourages holiday gift-givers to think beyond the Christmas cookie. One of her go-to holiday gifts, a lentil and brown rice dry soup mix, features colorful dry ingredients layered in a Mason jar and the recipe attached with a pretty ribbon. “This shelf-stable dry soup mix is the perfect, plant-based meal to make on a chilly night, and makes for a unique, affordable and thoughtful gift,” says Burgess, adding that the Mason jars can be repurposed. For a sweet but healthy treat, Burgess offers freezer-friendly energy bites, which can be made in large quantities in advance and frozen or refrigerated, then

NALancaster.com | NABerks.com

popped into jars at gift time. These gluten-free, vegan treats can be made with common pantry items, including a base of oats, nut butter and a sweetener like honey or agave, as well as “fixings” such as shredded coconut, dried cranberries or goji berries, chopped nuts, or chia or flax seeds to boost the flavor and nutrition. Natural food coloring can also be added to foster a more festive look. To give a gift a “wow” factor, blogger Shelley Fulton, in Hudson, Ohio, recommends making a themed basket that may include a mix of homemade and purchased items. “You can take your signature spice rub or that homemade soup mix everyone raves about and expand into a gift basket with other products that support the theme, like barbecue tools for the spice rub or a kettle with cute soup bowls and a new ladle for the soup mix,” says Fulton, the creator of Two Healthy Kitchens. For the dog lovers on a holiday list, Fulton suggests making homemade sweet potato dog biscuits, which can be bundled in a dog bed with other canine comforts. Stephanie Hafferty, author of The Creative Kitchen: Seasonal Plant Based Recipes for Meals, Drinks, Garden and

Holiday Gift-Giving Recipes 1 Tbsp dried parsley 1 Tbsp garlic powder ½ tsp ground black pepper 2 large vegetable bouillon cubes (1 cube should be equivalent to 1 Tbsp of granulated bouillon) 8 cups water

photo by Mackenzie Burgess, RDN

Self Care, suggests handcrafted items like infused vinegars, herb salts, herbal tea blends or spice mixes for foodies on the holiday gift list. Infused concoctions can be easily made by steeping a light vinegar like champagne or cider with rosemary, thyme or other perennial herbs, along with a spiraled citrus peel, for two weeks before gifting. “Infused vinegars look so lovely and go with so many winter dishes. They also have the advantage of being antiviral and having the shelf life of a few years,” says Hafferty. Herb-infused olive oils make another gorgeous foodie gift, but Hafferty warns of botulism risk if the herbs are not completely dried beforehand and fully submerged in the oil. “Make this one closer to the time you plan to give it and include instructions to use within a few weeks,” recommends the Somerset, England, author. Unusual spice mixes are another favorite gift of Hafferty’s, which can encourage home cooks to get creative. “Ras el Hanout is a versatile Moroccan spice blend that elevates dishes to another dimension. You can upcycle an old tin and decorate it with images of Moroccan tiles and add a homemade booklet with recipe ideas,” she says. For a hostess gift that will be eaten immediately, Fulton loves making fruit kabob bouquets, made festive by using red and green fruits like strawberries and kiwi cut into holiday-themed shapes like stars and bells. “This is a fun one to make with kiddos,” adds the blogger. If concerned about preparing food items for someone due to COVID-19, Fulton suggests assembling a countertop herb garden or a handmade book of favorite recipes, with a promise to cook together soon. The spirit that goes into holiday gift-making matters as much as the end product. Making thoughtful presents for loved ones is a great time to reflect upon our blessings, especially those that have blessed our lives this year.

Lentil Brown Rice Soup yield: 6 servings

If presenting the soup mix as a gift, layer dry ingredients in a Mason jar and print recipe to attach to the jar. 1 cup green or brown lentils ½ cup uncooked brown rice ½ cup green split peas 1 Tbsp Italian seasoning

Optional: 1 medium yellow onion, diced 1 Tbsp canola oil 1 can (14.5 oz) diced tomatoes, no salt added Optional: Sauté onion in oil in a large stock pot over high heat for 3 minutes. Add can of diced tomatoes. Add dry soup ingredients and 8 cups of water to the same large stock pot (unless starting with this step). Bring the mixture to a boil over high heat. Lower the heat and simmer for 40 minutes, covered with a lid. Taste and adjust seasonings if necessary. Serve with crusty bread and parmesan cheese, if desired. Store any leftovers in the fridge for up to 4 days or freeze for up to 4 months. Recipe from Mackenzie Burgess, Cheerful Choices.

Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com. December 2020

Energy Bites yield: 12 large bites or 24 small bites

These energy bites are the perfect snack to grab and go. They’re completely customizable and take 5 minutes or less to make. It’s easy to create festive, colored bites for the holidays. Simply add one-quarter cup of oats into a bowl with 15-30 drops of food coloring and give it a stir. Then, simply roll your finished balls in the food-colored oats. 1 cup rolled oats or quick oats ½ cup add-ins (dried fruit, chocolate chips, shredded coconut, chia seeds, ground flaxseed, chopped nuts or a mixture) ½ cup nut or seed butter (peanut butter, almond butter, cashew butter, sun butter) 1 Tbsp liquid (plant-based milk, dairy milk, water, coconut oil) 2-3 Tbsp honey or maple syrup

This fragrant, versatile vinegar makes a delightful holiday gift that can be enjoyed for months. Rosemary vinegar is delicious in salad dressings, sprinkled on vegetables (it is especially good on Brussels sprouts, cabbage and other brassicas) or added to sauces and homemade mayonnaise. It is also an excellent natural cleaner. Fresh sprigs rosemary Light vinegar (organic apple cider vinegar or white wine vinegar) Clean bottles Labels Wash the bottles and lids until they sparkle and then dry them thoroughly. Shake the rosemary sprigs to dislodge any dirt or insects if taken from the garden, then rinse and air dry.

Place bowl in the freezer for at least 30 minutes to chill, then roll mixture into balls using hands. Store in the fridge until ready to eat or pack into a jar for a gift. Store any leftovers in fridge for up to 1 week or the freezer for up to 3 months.

Label creatively; a small sprig of dried rosemary tied to the outside of the bottle is a nice touch.

Cut the rosemary so that it is two inches shorter than the bottle. This is so that all of the herb will be submerged in the vinegar. Place two sprigs of rosemary into each bottle. Cover with vinegar until the bottle is almost full and replace the lid.

The vinegar will store for a long time in the refrigerator. When using in the kitchen, the level of vinegar will fall below the sprigs. When this happens, remove the rosemary—the vinegar will still taste of the herb. Use up any vinegar past its best as a bathroom cleaner.

Rasel Hanout Spice Mix

stick, ground 1 tsp smoked paprika or red pepper flakes 1 tsp black peppercorns 1 tsp cayenne (optional for spicier version) 5 star anise ½ tsp ground cloves Seeds from 10 cardamom pods 1 tsp dried rose petals

photo by Stephanie Hafferty

Add oats, add-ins, nut or seed butter, and liquid to a large bowl. Stir to combine. Mixture should be slightly sticky, but still crumbly. Add in honey or maple syrup, 1 tablespoon at a time, to reach desired sweetness. Stir until mixture starts to come together in a sticky ball. If the mixture is still too dry, add in 1-2 more tablespoons of liquid.

photo by Stephanie Hafferty

Rosemary-Infused Vinegar

This is lovely sprinkled onto roasting vegetables or added to falafel mixes, soups, stews and tagines. 1 tsp cumin seeds 1 tsp ground ginger 1 tsp coriander seeds 1 tsp ground nutmeg 1 tsp turmeric 1 tsp fennel seeds 2 tsp cinnamon or 1 cinnamon

Dry roast the cumin, coriander, peppercorns, fennel and star anise in a cast-iron skillet until lightly toasted. This takes a minute or two and smells gorgeous. Cool and mix with the other ingredients, grinding in a pestle and mortar or spice blender until the mixture resembles a fine powder. Store in a glass-lidded container. This spicy mix is good for up to six months. Recipes courtesy of Stephanie Hafferty.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. 32

Lancaster-Berks

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¼ tsp stevia ¼ cup dried cranberries ¼ cup pistachios, roughly chopped 2 Tbsp candied orange, diced in small pieces ½ tsp pink Himalayan salt 2 Tbsp white chocolate, melted (optional)

photo by Mackenzie Burgess, RDN

Toast raw quinoa over medium-high heat until slightly browned and nutty aroma.

Christmas Cocoa Crunch Bark yield: 30 pieces

½ cup 100% cocoa powder, unsweetened ½ cup coconut oil, melted 2 Tbsp raw quinoa 2 Tbsp maple syrup

In a small bowl, mix together cocoa powder and melted coconut oil. Stir in toasted quinoa, maple syrup and stevia. Pour mixture onto a plate or sheet pan lined with parchment paper or wax paper. Sprinkle pistachios, dried cranberries, candied oranges and salt over the melted chocolate mixture. Drizzle white chocolate over the top and use a toothpick to create swirl effect if desired. Freeze for 1 hour. Break into pieces and enjoy. Store leftovers in freezer for up to 3 months. Recipe from Mackenzie Burgess, Cheerful Choices.

December 2020

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Boosting the Hometown Economy

message we hear throughout the year, but especially during the holidays, is, “Buy local.” The idea is to purchase from locally owned and operated businesses. Facing competition from big chains like Walmart or internet companies like Amazon, they need our support. But it’s not just a nice thing to do; consumers that buy local help build robust hometown economies with a long list of impressive benefits. “About three dozen studies have found that two to four times more money stays in the economy for every dollar spent in a locally owned business rather than a nonlocal one,” says economist Michael Shuman, author of The Small-Mart Revolution, Put Your Money Where Your Life Is and The Local Economy Solution. “What’s more, the community enjoys a multiplier effect, generating two to four times more job opportunities, two to four times more income and two to four times greater tax collections. If your interest is in reducing poverty and raising social equality, locally owned businesses are your ticket to doing so.” According to Shuman, cities that rely on just one or two large companies to drive their economies are far less self-reliant and less resilient than towns that support a diversified base of smaller, locally owned businesses. “The more you have control over your economy, the less likely you’re going to be hurt if one big company splits for Mexico,” he explains. Cities that have many thriving local businesses enjoy other benefits, too. “We know from political science studies that they have higher rates of voting participation and volunteering,” Shuman says. “Sociology studies show lower crime and greater degrees of social organization and civil society. Health studies reveal that local business communities replace a lot of unhealthy, imported food with healthier, fresher, less-packaged food that lowers rates of diabetes and obesity. Unique local businesses attract tourists. And because they shorten the lines of distribution and supply, we know they bring down carbon footprint.” Phoenix business leader Kimber Lanning, who opened a record store in 1987 and an art gallery in 1999, has witnessed firsthand the transformative power of local commerce. “Doing business with people we know heightens our connection to place, and when we care about place, we’re more likely to vote, volunteer and give charitably.” In 2003, Lanning founded the nonprofit Local First Arizona (LFA) to help local businesses thrive and eventually eliminate city, state and federal subsidies that multinational

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companies were receiving. “Big chains move in, claiming they’re going to drive so much sales tax revenue that the city should pay them to be there,” she explains. “Cabela’s [the outfitter chain] got a $68 million subsidy from Glendale to open one retail location. These sweetheart deals extract money out of the community that could have been spent on parks, libraries and fire departments, but instead goes to shareholders living elsewhere.” Responding to political pressure by LFA and others, Arizona passed a law banning these subsidies five years ago—a major victory—leveling the playing field for smaller businesses, according to Lanning. As the author of 13 destination guidebooks, Florida-based travel journalist Karen T. Bartlett helps people discover the often-hidden flavors and experiences unique to their own region, meeting neighbors and supporting the local economy along the way. “From kayak adventures and foodie tours to community theater productions and galleries featuring local artists, fun and meaningful ways to enjoy the distinctive offerings of home abound,” she says. “Think local first,” Lanning says. “Spend your money with people you know in your community—from haircuts to oil changes. Use a local pharmacy. Go to the farmers’ market and move your money to community banks and credit unions.” “For people to get excited about the purchase of a five-dollar hammer and not pay attention to where they have their mortgage is utterly irrational. Rank [in] order your business expenditures, which starts with your home, then probably goes to your car and then health care, and think about ways of localizing those things, rather than every grocery item,” Shuman advises. “Usually, you find cheaper, better-quality goods and services, or at the very least, comparable options,” he says, adding that even if a purchase is slightly more expensive or a bit less convenient, favoring the neighborhood vendor is always going to benefit the local economy. Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

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Prosperity for All Community at the Forefront by Gisele Rinaldi Siebold

hen consumers make the choice to buy local, a profound ripple effect spreads across communities creating a circle of prosperity that reaches beyond the point of purchase to create change. Human decisions, interactions and relationships have the power to transform social and cultural institutions. The diverse team of innovators at Assets, a nonprofit organization in Lancaster, has extensive experience in social change, entrepreneurship and economic development. They focus on transforming communities through business and work with established businesses to improve their social and environmental footprint. “We believe in harnessing the power of business to alleviate poverty and build vibrant and sustainable communities,” says CEO Tina Campbell. “We change the way business is done to build an economy where everyone can prosper. “The Assets vision is to see our communities in Lancaster and Central Pennsylvania transformed by increasing business ownership among women and people

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of color, and increasing the number of social enterprises seeking to address social and/or environmental challenges through their business models,” she explains. Assets programs focus on economic opportunity and entrepreneurial leadership, business training and mentoring for low and moderate-income persons, women’s leadership, microlending, social enterprise training and incubator programs. Lemon Street Market is one example of a local, female-owned business. Patricia Haverstick, co-founder and owner, participated in an ASSETS program for women and business leadership. “It's incredibly hard to compete in a market like Lancaster, where we’ve seen a number of large grocery chains open in the last few years, so we are proud of our nine years as an independent, women-owned grocery store,” she says. “Community is at the forefront of every decision we make while operating Lemon Street Market,” she avows. “When there is a local option for a particular item that meets our standards—taking

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into consideration the use of geneticallymodified (GMO) ingredients, eco-friendly packaging, etc.—we will usually choose that option. We also have a ‘Suggest a Product’ form on our website where we take requests from customers if there is an item they would like to see us carry. “We often talk (behind the scenes) about how we serve as a kind of ‘grocery incubator program’,” she explains. “Because we are so small and autonomous, we can work with extremely small makers and farmers, sometimes just one person painting watercolor cards in their city apartment or a farmer growing on a small plot of land just inside the city limits. “It’s not easy to get products into big chain stores, so that’s something we can offer to folks who are just starting out. We often work with them on adjusting their labeling, figuring out pricing, promoting them on our social media channels, and even revising their ingredients and packaging in order to meet our standards and focus on organic, non-GMO and sustainability,” describes Haverstick. Lemon Street Market’s #givelocal campaign also pushes local dollars back into community initiatives. Shoppers donate an average of $800 per month to the various organizations the market partners with through their register round-up initiative. Additionally, the store donates to a number of local charities and projects throughout the year. Education is a large component of the mission of local businesses. Business owners use social media platforms to share resources on food justice initiatives with their followers and intentionally share to increase knowledge about the importance of fair trade, small-scale farmers and food scarcity/waste. “Because so many of the items we sell are local (made or grown within 50 miles of the store) or regional (within a day's drive), revenue from our shoppers goes right back into supporting those makers and farmers,” she explains. “About 60 percent or more of the products are considered local or regional, and we work with more than 120 different local farms and creameries.” Bent Limb Farm, in Shoemakersville,

“We have heard from a few of our local vendors during the pandemic months who have told us that Lemon Street Market is one of their few reliable sources of income right now. That means something. We’re a channel for a lot of people to reach the shoppers who need and want their products. If we can get our shoppers to consider where their food comes from, and all of the ways that plays into how our society functions or fails, that feels like a little success,” she shares. “Offering many different types of products helps us get closer to our aim for our farm—sustainability” says Ellenberger. “We have alpaca fiber available in many forms: raw fiber, roving and yarn, plus finished goods for all ages. The same is available with angora rabbit fiber. Our pork, chicken and eggs will be some of the best that you have ever tasted. Whether it’s fiber products, food or animals for your own farm, we look forward to sharing our farm and knowledge with you and your family.” “There’s a lot that a small business can do, customer-service-wise, that a larger chain can’t,” explains Haverstick.

is another example of a local business with a female owner. “Local support of smaller, family-owned farms develops relationships that connect the community,” shares Pam Ellenberger, owner. “Of course, part of farming is making a living, and receiving financial support from neighbors and customers that choose to buy our products keeps the farm going. “But what is also essential to the well-being of the farm and the farmers is the extension of appreciation that comes from customers. We value knowing how the animals are raised and what they ate. It is very gratifying and confirming when our customers appreciate these same values as well,” she says. Purchasing from a chain may sometimes feel easier, but shopping small and local has an impact on real people, family businesses and the livelihoods of people living right here around us. “My small business would close if folks stopped shopping small and local,” affirms Haverstick. “The hundreds of local and regional vendors whose wares we sell would lose money if that happened, or would have nowhere to sell their products.

“For us, that means things like offering special orders with discounts, getting to know our shoppers so well that we can recommend new products we know they’ll love and responding quickly when there are issues or concerns at the store. As a small business, we’re not always perfect, but we’re always listening, learning and adjusting in order to serve our shoppers safely and efficiently.” “I believe that business can help to transform our community, and I believe that our collaborative work can make that happen,” affirms Campbell.

Sources: Assets, 24 South Queen St., Lancaster; 717-393-6089; AssetsPA.org Bent Limb Farm, 592 Stone Hill Rd., Shoemakersville; 484-797-2263; BentLimbFarm.com Lemon Street Market, 241 W. Lemon St., Lancaster; 717-826-0843; LemonStreet Market.com

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healthy kids

Reinvent the Holidays More Meaning, Less Stuff by Ronica O’Hara

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smaller, quieter and less opulent for many families. Yet the crisis has also set the stage for families “to create a holiday that is more in keeping with their values, finding deeper connection and meaning with less rushing around and spending less money,” says Laura Markham, a clinical psychologist and author of Peaceful Parent, Happy Kids. Besides passing up traveling and parties for cozy pajama times, many families are seriously rethinking their gift-giving habits. Although presents are a beloved part of Christmas, Hanukkah and Kwanzaa celebrations, many families have come to wonder how the shopping and spending has gotten so out of hand. According to dglimages/AdobeStock.com

ike many parents, Alicia Hough, a corporate wellness expert in New York, used to go overboard plying her kids with gifts at Christmas. “I was always busy with work, which is why I thought that buying my children the latest or most trending toy in the market will make up for the time I’ve lost,” she recalls. “As kids, they indeed get excited with material gifts, but that joy is just temporary, and that’s what I realized throughout this pandemic. In the end, it’s the relationship with people you value that matters, and not these material things or celebrations.” Hough, who considers the pandemic a turning point, is not alone. In this turbulent year, holiday celebrations will likely be

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Investopedia, in 2019, the average American spent $942 on holiday gifts, a figure that has steadily mounted in the last decade to total $1 trillion. An estimated $16 billion worth of those gifts are unappreciated and tossed aside, reports Moneyish. This pandemic season offers “a chance to reset expectations if festive gift-giving has become excessive in recent years,” says Beth Kempton, author of Calm Christmas and a Happy New Year: A Little Book of Festive Joy. “Perhaps most important is to have a conversation with children about buying less stuff and avoiding waste,” she adds. “They may have their own ideas about how to reduce waste and relish the challenge of thinking about what they really want.”

Getting Creative For Evan Porter, of Milton, Georgia, a parenting writer at DadFixesEverything.com, “Less clutter and fewer gifts are something we’ve been working toward anyway.” This year, he and his wife plan to drastically pare down their kids’ gifts, possibly using this formula: “Something to read, something to wear, something you want and something you need.” Instead of presents under a tree, Dawna Campbell, of Bigfork, Montana, founder of ThetaHeartHealing.com, will give her kids an unplugged (and coronaviruscompliant) nature retreat where they can investigate the natural environment, work with animals and journal about how to make the world a better place.

For parents that want to embrace creativity, low costs and sustainability this holiday season, Kempton suggests the following gift-giving ideas: n Build anticipation with a treasure hunt or by opening presents over a period of time. n Incorporate a sense of wonderment with a wooden magic set or a storybook written by either or both parents that stars the child. n Surprise the children by transforming a room in the house into a winter wonderland or turning the garden shed into Santa’s grotto. n Offer a parent’s time, skills and attention in the form of promissory notes or a small token that indicates a future shared experience, such as a jar of homemade marshmallows tied with a label promising a family camping trip. n Give children items that they can use or eat that are handmade by the parents.

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n Invoke a sense of nostalgia that prompts family storytelling, such as a jigsaw that summons memories of put-

ting together a puzzle with a grandfather 50 years ago. n Celebrate environmental stewardship by planting and growing a Christmas tree or Hanukkah bush. Even gift wrapping can become a fun and eco-smart family game by challenging everyone to creatively repurpose everything from old maps and fabrics to magazines and paper bags, perhaps decorated with artwork and nature finds. If every American family wrapped just three presents in re-used materials, it would save enough paper to cover 45,000 football fields, estimates the Centers for Disease Control and Prevention. However they are wrapped, gifts demonstrate in these unprecedented times that deep joy comes not from acquiring new stuff, but from caring for and giving to each other—especially our children. “In the end, the most precious gift parents can give their children this holiday is their attention, infused with a little bit of festive magic,” says Kempton. Ronica O’Hara, a Denver-based health writer, can be reached at OHaraRonica@gmail.com.

Instilling the Giving Spirit in Kids

hildren love getting gifts, but they also love the feeling of giving them, and the holidays are an optimal time to encourage this natural human impulse. Giving helps build their empathy and compassion muscles, which in turn makes for happier, more fulfilled lives, studies show. Bridging the hug gap. With grandparents, aunts, uncles, cousins and family friends less likely to be sitting around the table this year, having kids open those presents when the loved ones are on the other side of the Zoom or FaceTime screen can help ease the pain of the time apart. Or children can put together a love package for them that includes drawings and notes to be opened on the other end of a livestream virtual gathering. Care for the community. “So many families have been devastated by COVID-19

and fires this year. And many of us have become aware of the cost of institutional racism to families of color,” says psychologist Laura Markham, author of Peaceful Parent, Happy Kids. “Why not discuss and decide on a family gift to make the world a better place? You could decide how much you would normally have spent on presents and give some portion of that away to help people who are struggling or support a cause that is important to you.” Simple steps like giving neighbors homemade cookies or candies tied with ribbons can also do much to lift holiday spirits. With her kids, Beth Kempton, author of Calm Christmas and a Happy New Year: A Little Book of Festive Joy, makes up a batch of mince pie to share. “We might be wearing masks, along with Santa hats, and leaving the holiday treats on doorsteps instead of going in our neighbors’ homes this year, but we can still share holiday cheer,” she says. Alexandra Fung, CEO of the parent networking site UpParent.com,

Gentle Self-Care for Parents It’s been a long, hard year for many parents, and working to make the holidays special for the children may add another layer of stress and anxiety. That’s why it’s key to acknowledge any sadness one is experiencing. “Feelings of melancholy are a reality for many people over the holidays, and this year it is likely to affect more of us than usual, given how so many of us have lost someone or something this year,” says Beth Kempton, author of Calm Christmas and a Happy New Year: A Little Book of Festive Joy. “It is vital to acknowledge these feelings and accommodate them, whilst also making space for joy. This comes down to talking about it, letting people know what you need or asking what they need and being prepared for the emotions to rise to the surface in the middle of things.” She suggests “putting some slack in your schedule, taking extra care of your health, reaching out for support and giving yourself permission to do things differently this year.” says her family in Chicago will provide gift boxes for families in need through their church or a local nonprofit and may work together to make blankets for traumatized and ill children using patterns supplied by the nonprofit Project Linus. We are the world. Another approach is to give children a small sum to donate, perhaps $10 or $20, and encourage them to find a cause they care about in town or by researching online—from putting money in a Salvation Army Christmas kettle to saving rainforest animals. Or encourage them to find a humanitarian or environmental project to focus on over the holidays. At UpParent.com, kids can find 11 ways to help others around the world without leaving the house, like turning old jeans into shoes to help Ugandan children fight parasites or helping to track animals in the wild. The National Environmental Education Foundation at NeefUSA.org lists dozens of at-home projects for kids, such as doing a home-energy audit, creating a compost pile and helping to identify wildlife caught on camera for a digital database. December 2020

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Mind-Body Fitness How Mindfulness Benefits Workouts by Marlaina Donato

hen mindfulness approaches are applied to fitness training—which can be as simple as breathing consciously and tuning into subtle body sensations—the results can be fewer injuries, improved immunity, a lowered stress response, a brighter mood and a deeper commitment to staying fit.

Being in the present moment can also spark enjoyment. Research shows that mindfulness training can also significantly raise self-esteem, and women that cultivate meditative selfcompassion experience a boost in acceptance of and satisfaction with their bodies. “In nature, the bigger the eye of the

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Tapping into Contentment Mindful fitness instructor Ellen Barrett, in Washington Depot, Connecticut, offers clients a full-body experience with a fusion of movement forms and weight training. “We think mindfulness is some sort of yoga thing, but everything can become mindful. Jumping jacks and biceps curls can be mindful. It’s not the movement, but the awareness behind the movement. Mindfulness is about being present.” Adding in balance training, tai chi and Pilates, and swapping a bit less time on the treadmill for a few moments of meditation or visualizing positive results can go a long way, say fitness experts. Debbie Rosas, founder and co-creator of Nia—a bodymind conditioning program anchored in martial arts and modern dance—underscores the importance of listening to cues. “Notice any areas that feel tight, blocked, rigid and bound. This wisdom through felt sense and awareness will immediately alert you to stop, adjust and slow down.” The Portland-based co-author of The Nia Technique points to the fun factor. “I believe that when you stop exercising and start moving, anything you do can bring you enjoyment. Do things that leave you feeling successful and motivated to do them again.”

Breath as a Compass

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storm, the more powerful the winds, suggesting that our workout potential and enjoyment is dependent not on how hard we push, but how calm and self-aware we can be,” says John Douillard, DC, author of Body, Mind, and Sport and the founder of LifeSpa, in Boulder, Colorado. “Slowing down and being aware of the body allows the mind to attend to muscles, which can increase blood supply, lymph drainage and replace a potentially damaging fight-orflight response during a workout with a rejuvenating parasympathetic response.”

Practicing conscious breathing fortifies the positive impact of exercise and can prevent injuries like hernias that can arise when the breath is held during heavy lifting. “One of the most powerful tools for mindfulness during a workout is following your breath. Mindfulness is the key, but

it’s hard to be mindful when you’re breathing 26,000 times a day into the upper chest, activating a fight-or-flight response,” says Douillard. Breathing through the nose instead of the mouth during exercise bolsters mindfulness, and as Douillard has demonstrated in studies, causes brain waves to shift from stressed beta waves to a meditative alpha state. “It takes longer to fully inhale and exhale during nose breathing, which creates a baseline of calm,” she says. “Don’t rush. Be aware of the body breathing and feel each muscle contracting and relaxing with each rep and stretch.” Chicago-based fitness expert Stephanie Mansour, host of the PBS weekly Step it Up with Steph show, concurs. “Sync your breath with your movement. Mindfully transition from exercise to exercise.” Mansour also suggests working out next to a

mirror to improve alignment and avoiding the distraction that can come with having a workout buddy. “Another trick to improve form is to put on headphones and zone out by listening to white noise so that you have no distraction,” she says. Exercising with deep body-presence is something we do for ourselves. “If you’re really paying attention, you can steer yourself towards invigoration and away from irritation. The body is always providing feedback, but we’re often too ‘out of body’ to notice. Giving full attention to your body is a big gift of self-love,” says Barrett. “Breathe. Move. Be free,” adds Mansour. “This is your dedicated ‘me’ time and you can use it to feel good about yourself.”

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More Helpful Tips Body scan from Ellen Barrett: Establish a body scan ritual before working out. Either sitting or standing, close your eyes and take a second or two to focus on each part of the body with your mind’s eye. Start with the feet and then move up to the ankles, legs, spine, etc. Nasal breathing from John Douillard: Establish a comfortable, slow, nasal breathing rhythm in the beginning of your workout and try to maintain that throughout your practice. Give it time. It will take about three weeks of nose breathing practice to begin to run at the same pace or lift the same weight as you did before as a fight-or-flight mouth breather. To begin: Breathe deeply in and out through the nose with each rep on the weight machine and lengthen your nasal breathing during cardio [workouts]. As soon as your nasal breath rhythm begins to speed up or you have to open your mouth to breathe, slow down and reestablish a comfortable rhythm of nasal breathing again. Once the mindful calm has been reset, begin to increase your intensity, letting the nose breathing set the pace.

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Breathing tip from Stephanie Mansour: Inhale on the easier movement and exhale on the more challenging movement. For example, inhale as you bend down into a squat and exhale as you press up to standing. Pull your belly button in toward your spine in all workouts. Engage your core whether you’re working your legs, arms, back or chest. Workout advice from Debbie Rosas: Do some research if you are new to working out. Go online and look for a teacher you feel aligned with in philosophy and workout approach. Build slowly. Exercise teachers are trained to inspire you. Their inspiration can push you. Always do less than what you see and build when your body says, “I am ready for more. Let’s move faster and in a larger range of motion.”

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wise words

Matt Kahn on Transforming the Planet With Love by Sandra Yeyati

What are mantras and how do we use them?

our personal circumstances, but improving the quality of the world. When you say a mantra, it’s embedded in your subconscious mind, which is like a new piece of clothing in your closet. A bunch of other clothes may push it to the background, but the moment you need to wear that article of clothing, it’s going to stick out of the closet and get your attention.

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No matter what, love always makes it right in the end. If you know that everything is made right by an infinitely wise, loving source, it relaxes you into being open to the journey and allowing yourself to be as aligned as possible to whatever life brings.

What lessons can we learn from turbulent times?

uthor of bestsellers Whatever Arises, Love That and The Universe Always Has a Plan, as well as The Healing Mantra Card Deck, Matt Kahn is a spiritual teacher and empathic healer with a global audience, guiding seekers through in-person events and popular YouTube videos.

They’re a declaration of our deepest wisdom, highest ideals and most authentic aspirations that we sound into existence as a way of asking the universe for help to embody our next highest level of consciousness. It’s an intention of the person I’m going to become and a request of healing energy from the universe, saying, “Please help me become more of what I declare through my words.” A mantra uses the sound of our voice as vibrational medicine to bring what’s within us out into the open for the purpose of not only transforming

What mantra is resonating for 2021?

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A big lesson is that desire is not a requirement for happiness. The things that most people desire for comfort or stability have been displaced, whether we’re talking about COVID-19 or the wildfires, for example. But happiness is how content and whole we are with ourselves; the constant needing of things pulls us out of happiness. Perhaps we can discover that just being who we were born to be is what we’ve always desired. No matter how dark the world seems or how insurmountable the odds appear, this is part of a grand transformation of the planet. We love ourselves to remain safe throughout each step along the way, and we offer kindness, compassion and forgiveness to anyone around us, knowing that anyone acting out of character is just acting from a level of unprocessed pain. We love ourselves as a way of uplifting the planet, and we bless others as a way of help-

ing to further the evolution of humanity. As we learn to be inner light workers and healers, we learn to find complete alignment with spirit no matter how the world ebbs and flows.

What’s the difference between our personal spiritual journeys and what you call ascension? Ascension is when a certain percentage of the world starts to awaken in consciousness. It’s not just a few awake beings scattered across the globe in a fast-driven, goal-oriented society. It’s a world waking up to its true nature on a collective level. On an individual journey, we’re healing our wounds, seeing through limiting beliefs, forgiving those who mistreated us and daring to treat ourselves better so that we can become active participants in the community of evolving beings we are creating. Giving brings us together. Each of us has something unique to contribute through the gift of diversity; together, we accomplish more than we ever could individually. The individual spiritual path helps clear distractions and awaken your most infinite power, and then you bring that together in community for this potluck of generosity we each get to experience and share.

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What is your advice for political protestors in today’s America? Gandhi would say, “Be about what you’re for, not what you’re against.” When we protest, we’re saying that something isn’t fair and relying on publicly elected officials to do something about it. I think the gathering together of beings can transform from what isn’t fair to what all of our talents and efforts can do together to create solutions. How can we solve this on a communal level? What can we do to peacefully and consciously use all the power within us to create positive, tangible change so we can start living in the world that we envision? It’s an invitation to quantum-leap out of the identification of problems and into the cultivation of solutions. Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

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December 2020

natural pet

Holiday Treats for Pets

Beware of These Troublemakers n Caffeinated products. Gary Richter, a holistic veterinarian in Oakland, California, and author of The Ultimate Pet Health Guide, suggests keeping caffeinated drinks and food away from pets. Caffeine contains stimulants called methylxanthines, and pets are much more sensitive to the effects of these substances than humans are. Ingesting even a small amount can make dogs vulnerable to caffeine poisoning, which can cause hyperactivity, panting, elevated heart rate, tremors, seizures and collapse. Seek immediate veterinary care for treatment if these symptoms develop in a dog.

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by Tonya Wilhelm

ooking for our pets is a great way to ensure they are eating wholesome, nutritional foods. It’s also a fun way to customize a pet treat recipe to meet specific dietary needs. These three festive holiday treats will have a dog woofing for more and a cat purring for seconds. Choose organic, locally sourced ingredients whenever possible. Pumpkins and apples are always at the top of the culinary list for holiday treats. Not only are these two foods safe for pets, they offer health benefits. Both are packed with fiber, which helps dogs feel fuller. It’s also good for digestive and colon health and can yield firmer stool. For the kitty friends, that fiber also helps move hairballs along. In addition, apples contain phytonutrients and flavonoids like quercetin, which are helpful in treating allergies. The chia seeds in this pet pie not only help firm up the pie, but are packed with nutrients that naturally boost energy. Chia seeds are high in omega-3 fatty acids and are a great source of antioxidants. They also contain minerals, fiber, calcium, protein and vitamins A, B, D and E. Cinnamon and ginger are wonderful spices to use in pet holiday treats. Both of these warming spices improve digestion and soothe the stomach lining. Select Ceylon cinnamon, not cassia cinnamon, because the latter contains higher amounts of coumarin, which can harm the liver and increase the risk of cancer. Ginger may act as a blood thinner, so don’t use it if a dog is going to have surgery or is pregnant. It may also lower blood pressure and blood sugar, so if a dog has heart issues or diabetes, talk to a vet. When in doubt, leave it out.

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n Artificial sweeteners. San Diego veterinarian Madison Rose says artificial sweeteners such as xylitol can cause a massive insulin release, leading to acute and profound hypoglycemia, or low-blood sugar, and hypokalemia, or low potassium levels. Marked by lethargy, ataxia, collapse, twitching or seizures, ingestion requires immediate veterinary care. n Raw, yeasty bread dough. This will expand when ingested, potentially causing a deadly twisting of the stomach. n Raisins and grapes. Common in holiday recipes, in large quantities, these can cause kidney failure in dogs. n Nutmeg. A toxin for pets. n Cooked bones. Not only are these choking hazards, they can pose a serious threat to the digestive tract.

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Homemade Recipes They Will Love

Pumpkin Apple Pie yield: depends on size of molds

1 can (15 oz) pure pumpkin 2 apples 5 eggs 1 cup goat’s milk 2 Tbsp chia seeds 1 tsp Ceylon cinnamon 1 tsp ginger Remove and discard the apple core and seeds. Place all ingredients in a mixer and blend. Then set it aside for 10 minutes to allow the chia seeds to begin to expand. Preheat oven to 350° F. Pour batter into preferred baking dishes, either for a large pie or small, bite-sized muffins. Bake approximately 15 minutes for small muffins or 40-60 minutes for a full-sized pie. Allow the pie to fully cool and set up before slicing and serving. Serve as a special treat to pets. Portion the remaining pie into serving sizes and freeze for later.

Eggnog for Pets Raw eggs can be a healthy addition to any fresh pet diet, assuming the animal doesn’t have an egg allergy. Cow’s milk isn’t the healthiest option for dogs and cats because they don’t tolerate its high level of alpha-s1-casein protein. Goat’s milk is a healthier option because it contains extremely low to no amounts of this protein, allowing better absorption of the nutrients. 4 eggs 2 cups goat’s milk 1 tsp Ceylon cinnamon Blend all the ingredients. Either place a few tablespoons in the pet’s dish as a special treat or drizzle over the food.

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Alternatively, place a silicone ice cube mold on a cookie sheet for support. The smaller the cavities, the better. Take the remaining eggnog, pour into the molds and place in the freezer. Once frozen, pop out the treats and store them in a glass container in the freezer. Try serving one frozen treat to each pet every few days.

Turkey Meatballs Making treats for cats can be tricky. The best bet is to head to the meat department. Even the most finicky of kitties will gobble up this healthy treat. 1 lb ground turkey 2 eggs ½ Tbsp dried peppermint Preheat oven to 350° F. Mix all the ingredients in a large mixing bowl until well-blended. Form into tablespoon balls using your hand or scooper and place on a lined or ceramic cookie sheet. Bake for 20 minutes until meatballs are set (they will be extra eggy). Carefully remove and place on a cooling rack. Serve as a special treat. Place treats in a glass container and refrigerate for up to three days or freeze until ready to serve. Thaw completely before serving. Tonya Wilhelm is a professional dog trainer, spreading the word about positive methods of preventing and managing behavioral issues with a holistic approach. For more information, visit RaisingYourPetsNaturally.com.

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December 2020

calendar of events

THURSDAY, DECEMBER 10

NOTE: To share your events and classes in our calendar, please visit our websites NABerks.com or NALancaster.com for guidelines and a submission link. Deadline: 5th of the month prior. Due to COVID-19, events, classes and groups may be on a modified schedule or held in a virtual format. We suggest confirming details with the host before attending. Please also regularly visit our online calendar where you can find updated event and class information and share your own for free. WEDNESDAY, DECEMBER 2 Cooking Class: Holiday Cookie Decorating – 6-8pm. Hannah Smith teaches the art of royal icing and how to make classic sugar cookie cutouts (plus a GF option). Make-and-take. Hands-on. $75. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002. ZestChef.com.

THURSDAY, DECEMBER 3 Cooking Class: Holiday Brioche – 6-8:30pm. Valerie Baer teaches the basics of working with yeast and how to form several kinds of rolls. Each person will take enough dough home to form at a later time. Hands-on. $70. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002. ZestChef.com.

SATURDAY, DECEMBER 5 Reiki II Okuden – 9am-4pm. (Thru Sunday, Dec 6, 9am-4pm.) This two-day class introduces three of the reiki symbols and mantras, covers ethics, and includes attunements. $225. Helene Williams Reiki, 313 West Liberty St, Lancaster, 717-2696084. HeleneWilliamsReiki.com. 3rd Anniversary Celebration at Pinnacle Hypnosis - 10am-2pm. For four hours only, enjoy 20% off all CBD Products, meet writer Craig A. Kleinsmith at a booksigning for B-17 Gunner, experience Chirology with Fred Salzman, and more. Pinnacle Hypnosis and

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Therapies, 400B S Fourth St, Hamburg. 610-8234160. PinnacleHypnosis.com. Kids Holiday Baking Class – 10am-12pm. Ages 7-12. Gwen Eberly helps kids master holiday recipes of Hot Chocolate Cupcakes with ganache and toasted marshmallow frosting, Caramel Cashew Thumbprints and Pumpkin Cheesecake Tarts. $70. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002. ZestChef.com. Rodale Institute Winter Open House – 11am4pm. Visit with Santa, take holiday photos and enjoy wreathmaking and organic treats by the fire. Chemical-free trees for sale. Free. Pre-register. Rodale Institute, 611 Siegfriedale Rd, Kutztown. 610-683-1400. RodaleInstitute.org.

SUNDAY, DECEMBER 6 Rodale Institute Winter Open House – 11am4pm. See 12/5 listing for details. Free. Pre-register. Rodale Institute, 611 Siegfriedale Rd, Kutztown. 610-683-1400. RodaleInstitute.org. Bent Limb Farm Holiday Open House – 12-4pm. Enjoy selfies with the alpacas, browse in the farm store, and discover many unique gifts for the holidays like gloves, socks, vests, coats and more. Free. Bent Limb Farm, 592 Stone Hill Rd, Shoemakersville. 484-797-2263. BentLimbFarm.com.

TUESDAY, DECEMBER 8 Coping with the Holidays Grief Support – 6:308pm. “Ways to Remember.” Held via Zoom. Do you find that holiday traditions you once anticipated with great joy now leave you with feelings of uncertainty and anxiety? Here’s help to you not only get through the holiday season, but perhaps find something positive during an otherwise difficult time. Call the Pathways Center for Grief & Loss at 717-391-2413 or 800-924-7610 to register. GRASP (Grief Recovery After a Substance Passing) – 6:30-8pm. Held at an outdoor location if weather permits or via Zoom. A source of help, compassion and understanding for individuals who have had a loved one die as a result of substance abuse or addiction. Free. Registration required. Contact Marj Paradise at MParadise810@comcast.net. Pathways Center for Grief & Loss. HospiceCommunity.org.

Write For A Night – A Holiday Writing Retreat – 6:30-8:30pm. Via Zoom. Take a break from the stress of 2020. Share an evening of creative writing. Relax, laugh and connect with others in a space of warmth and trust. Writing brings us together. $125. Write From the Heart, Lancaster. Registration required: 717-393-4713. WriteFromTheHeart.us.

FRIDAY, DECEMBER 11 Weekend Directed Retreat – (Thru 12/13.) Advent: Includes concert with Jacob Leonowitz. An individualized, personal experience guided by a trained spiritual director. Linens/meals provided. Jesuit Center for Spiritual Growth, 501 North Church Rd, Wernersville. Contact Melinda at MLeonowitz@JesuitCenter.org or 610-670-3642. JesuitCenter.org/DirectedRetreats_ByLength. Cooking Class: A Scandinavian Christmas Julebord – 6-8pm. Hannah Smith teaches how to make Glogg, Decorated Eggs with Pickled Herring, Swedish Meatballs, and more. Hands-on, BYOB. $75. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002. ZestChef.com.

SATURDAY, DECEMBER 12 Holiday Spiritual & Holistic Bazaar – 10am-5pm. Enjoy a variety of spiritual and holistic products and services along with artisan wares, books, cards, clothing, jewelry, food and more. Free to attend. Donations of pet food appreciated. Vendors welcome. Leesport Farmers’ Market Banquet Hall, Gernants Church Rd, Leesport. 570-573-1651. LadyLynora.com. Kids Holiday Baking Class – 10am-12pm. Ages 7-12. Gwen Eberly helps kids master holiday recipes of Crème Brulee Sugar Cookies, Peppermint Bark Brownies and Buckeyes. $70. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002. ZestChef.com.

SUNDAY, DECEMBER 13 Holiday Spiritual & Holistic Bazaar – 10am-5pm. See 12/12 listing for details.

MONDAY, DECEMBER 14 5-Day Directed Retreat – (Thru 12/20.) In-person or virtual options available. An individualized, personal experience guided by a trained spiritual director. Linens/meals provided. Jesuit Center for Spiritual Growth, 501 North Church Rd, Wernersville. Contact Melinda at MLeonowitz@ JesuitCenter.org or 610-670-3642. JesuitCenter. org/DirectedRetreats_ByLength.

TUESDAY, DECEMBER 15 Coping with the Holidays Grief Support – 6:308pm. “Living for Today.” Held via Zoom. Do you find that holiday traditions you once anticipated with great joy now leave you with feelings of uncertainty and anxiety? Here’s help to you not only get through the holiday season, but perhaps find something positive during an otherwise difficult time. Call the Pathways Center for Grief & Loss at 717-391-2413 or 800-924-7610 to register.

WEDNESDAY, DECEMBER 9

THURSDAY, DECEMBER 17

Empty My Hands: An Advent Day of Prayer – With Christine Eberle. In-person and virtual options available. See website for details. Jesuit Center for Spiritual Growth, 501 North Church Rd, Wernersville. Contact Melinda at MLeonowitz@ JesuitCenter.org or 610-670-3642. JesuitCenter.org.

Lancaster Community Reiki Clinic – 6:308:30pm. Find peace and relaxation with 25 minutes of distance reiki provided by dedicated and trained volunteers. Donations appreciated. For info: 717-824-9209. To schedule your appointment: LancasterCommunityReikiClinic.org.

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the moment. Beginners welcome. Sharing optional. Write From the Heart, Lancaster. Registration required: 717-393-4713. WriteFromTheHeart.us.

WEDNESDAY, JANUARY 6 Coping with the Holidays Grief Support – 6:308pm. “What are the Gifts?” Held via Zoom. Do you find that holiday traditions you once anticipated with great joy now leave you with feelings of uncertainty and anxiety? Here’s help to you not only get through the holiday season, but perhaps find something positive during an otherwise difficult time. Call the Pathways Center for Grief & Loss at 717-391-2413 or 800-924-7610 to register.

plan ahead MONDAY, JANUARY 4 Women’s Memoir Writing Class – 6:308:30pm. 5 weeks thru 2/1. Via Zoom. “Exploring Our Life Stories.” A safe haven for capturing the memories that matter to us most. No grades, grammar or judgement. Write From the Heart, Lancaster. Registration required: 717-393-4713. WriteFromTheHeart.us.

TUESDAY, JANUARY 5 Women’s Intro Writing Class – 6:30-8:30pm. 5 weeks thru 2/2. Via Zoom. “Writing Without Fear.”A wonderfully unconventional workshop where we share ourselves and our ideas without stress, learn to dodge perfectionism, and delight in

The Wise Wo/mens’ Journey – 9:30am-3:30pm (8:30am arrival). Linda Robinson facilitates an Epiphany Day of Prayer and reflection. Includes Mass and lunch. $50. Also held via Zoom on Jan 5th and 7th 7-8:30pm. Jesuit Center for Spiritual Growth, 501 North Church Rd, Wernersville. Contact Melinda at MLeonowitz@JesuitCenter.org or 610-670-3642. JesuitCenter.org.

FRIDAY, JANUARY 8 7-Day Directed Retreat – Thru Jan 16. Jesuit Center for Spiritual Growth, 501 North Church Rd, Wernersville. Contact Melinda at MLeonowitz@ JesuitCenter.org or 610-670-3642. JesuitCenter.org.

SATURDAY, JANUARY 9 Reiki I Shoden – 9am-4pm. (Thru Sunday, Jan 10, 9am-4pm.) Shoden means beginning the path of self-discovery. This two-day class teaches how to do reiki for self and others, plus reiki research, theory and ethics. $185. Helene Williams Reiki, 313 West Liberty St, Lancaster, 717-2696084. HeleneWilliamsReiki.com. Cardiometabolic Workshop – 10am. Via Zoom. Learn to take control of your metabolism to positively affect your cardiometabolic health. Participants will complete specific health questionnaires prior to the event and will walk away with specific goals to address your health needs. $29. Registration required prior to 1/5/21. Health by Design, 352 E Main St, #100, Leola. 717-556-8103. HealthByDesign.com.

SUNDAY, JANUARY 10 Teen’s Writing Class – 2-4pm. 1/10, 2/21, 3/14, 4/11, 5/22. Via zoom. Creativity is cool. A safe and welcoming workshop to celebrate our ideas, hear our own voices, and wave good-bye to perfectionism and self-doubt. No grades, grammar, or judgment. For ages 13-17. Write From the Heart, Lancaster. Registration required: 717-393-4713. WriteFromTheHeart.us.

SUNDAY, JANUARY 17 Children’s Writing Class – 2-4pm. 1/17, 2/28, 3/21, 4/18, 5/30. Via Zoom. Through warmth, kindness and a touch of mischief, we spark both intellect and imagination, in an inviting, artistic atmosphere where it's cool to be yourself. No grades, grammar, competition, or stress. Beginners welcome. For ages 9-12. Write From the Heart, Lancaster. Registration required: 717-393-4713. WriteFromTheHeart.us.

TUESDAY, JANUARY 26 Sound Healing Workshop – 7-8:30pm. “Through the Sound Portal: Achieving Inner Peace Through Sound & Voice.” Learn how sound can boost immunity, calm our being, and create balance. Register early by email at SoundwiseHealth@aol. com. Limited to 12 participants. No set fee; donations appreciated. Soundwise Health Studio, Suite 267, 313 W Liberty St, Lancaster. SoundwiseHealth.com.

FRIDAY, JANUARY 29 Weekend Directed Retreat – Thru Jan 31. Jesuit Center for Spiritual Growth, 501 North Church Rd, Wernersville. Contact Melinda at MLeonowitz@ JesuitCenter.org or 610-670-3642. JesuitCenter.org.

December 2020

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 22.

COLUMBIA ACUPUNCTURE John Marino, MS, LAc 336 Locust St • Columbia 312-505-1618 JDMTherapeutics.com

John Marino provides pain management and stress relief, helping people balance their lives with acupuncture, cupping, Tui Na and Gua Sha. With years of practice and education in Eastern Medicine and Asian Body Therapy, John is ready to help you achieve your optimal well-being.

BODYWORK DéPROV MASSAGE THERAPY DJ Campos-Bard, LMT, CMMP 439 N Duke St, 2nd Fl • Lancaster 717-669-1030 DeProvMassageTherapy.com

If you are seeking relief from chronic conditions, suffering with anxiety and stress, or choosing massage for self-care, DJ Campos-Bard offers a variety of natural healing therapies to empower you to live a healthy and vibrant, pain-free life.

INTEGRATIVE HEALING ARTS STUDIO Christina Rossi, Practitioner 546 Penn Ave, Fl 2 • West Reading 610-451-9577 IntegrativeHealingArtsStudio.org

Providing an assortment of holistic healing services that include integrative massage therapy & bodywork, reiki & intuitive energy work, herbal medicine, aromatherapy, holistic nutrition, iridology, flower essences, Taoist arts, and spiritual guidance. Services, classes & healing boutique. NCBTMBapproved CE provider.

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KAYLA RUPPERT, LMT 85 Main St • Strausstown 610-750-3985 KRuppertLMT@gmail.com

Chronic Pain? Stress? Kayla offers therapeutic massage tailored to your individual needs. Sessions may include Soft Tissue R e l e a s e , R e f l e x o l o g y, Aromatherapy, Deep Tissue and Swedish massage techniques. Also offering Reiki and Chair Massage for businesses and events.

SUMMIT MASSAGE, LLC

546 Penn Ave, Fl 2 • West Reading 610-334-8392 SummitMassagePA.com Passionate about holistic healing and health, Sydney Ruppert 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 43.

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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 35 and 49.

YOUR CBD STORE

Stone Mill Plaza 1380 Columbia Ave • Lancaster 717-209-7123 • 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 11.

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

JANGDHARI FAMILY CHIROPRACTIC Dr. Charles JangDhari Dr. Jessica Riehl 7 Center St • Intercourse 717-768-7148 JangDhariFamilyChiropractic.com JFChiropractic@gmail.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 40.

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.

HEINZ CHIROPRACTIC, LLC

LINK CHIROPRACTIC CLINIC

1436A Penn Ave • Wyomissing 610-375-1411 HeinzChiropractic.com

Dr. Heinz graduated from Palmer College of Chiropractic and has 14 years experience treating patients with neck, lower back pain, headaches, sciatica, pinched nerves, shoulder pain, pregnancy related lower back pain, workers compensation, auto accidents and other symptoms. Call today!

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 7.

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 35 and 49.

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 35 and 48.

THIS E V O L E U FIND TR

December 2020

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 42.

COUNSELING 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.

RYAN J. MCGINNIS COUNSELING SERVICES 101 W Main St, Ste F2 • Salunga 717-286-6573 RyanJMcGinnis@icloud.com

Specializing in marriage and family issues, guidance and career, PTSD and trauma, mental health and well-being, Ryan provides affordable, thoughtful, compassionate and candid support for his clients. Virtual and inperson scheduling available.

SUE TUSHINGHAM, MS

3015 Pheasant Dr • Lancaster 717-779-9951 Sue.Tushingham@comcast.net With 30 years of experience, Sue provides a holistic approach, addressing body, mind, emotions, and spirit in order to achieve and maintain health. Her nonjudgmental approach is a partnership between herself and the client, held in a calming environment in person or virtually.

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 12.

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 27.

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, implant-retained dentures and partials. See ad, page 38.

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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 10.

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

At Agape Institute, we pride ourselves in finding out why your body has decided to become sick. Utilizing Functional Medicine and Functional Neurology, we assess the body in multiple ways to find out what’s driving sickness and disease. See ad, back cover.

FUNCTIONAL NEUROLOGY LANCASTER BRAIN & SPINE 1361 Fruitville Pike • Lancaster 717-299-9600 LancasterBrainAndSpine.com

Our mission is to improve the lives of people suffering from complicated neurological and musculoskeletal conditions, by utilizing cutting-edge diagnostic testing and customized brainbased treatment plans. See ads, pages 9 and 12.

HERBAL MEDICINE

ANY LAB TEST NOW

EMBARK HERBALS

235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604 AnyLabTestNow.com/Lititz

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

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 19 and 51.

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 11.

Live simply and share time, energy and material resources with those who are in need. ~Thich Nhat Hanh 50

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HERBS FROM THE LABYRINTH 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 37.

HOLISTIC FEMININE HEALTH NATURE’S INTUITION

313 W Liberty St, Ste 279 • Lancaster 610-763-0434 Natures-Intuition.com Nature’s Intuition offers a safe space for you to take an active part in your healing journey. With a passion for feminine health, and using movement to release frozen tension in the body, Ashley offers Yoni Steaming, Feminine Embodiment Coaching, Menstrual Embodiment and Sensual Movement classes. See ad, page 17.

HOLISTIC wellness RESTORE YOUR ENERGY

HYPNOTHERAPY LANCASTER HYPNOTHERAPY

John Stewart, Hypnotherapist 717-340-3100 LancasterHypnotherapy@gmail.com LancasterHypnotherapy.com Ready to improve your life? We i g h t , s m o k i n g , a n x i e t y, confidence, sleep, habits, athletic performance. Hypnosis is a timeproven process that empowers you to make substantial changes, allowing you to tap into your inner natural resources and take control of your life.

Integrative Medicine NICK D'ORAZIO, MD

Strasburg Health Associates 181 Hartman Bridge Rd • Ronks 717-687-7541 • DrNickDorazio@gmail.com Physician board certified in integrative and holistic medicine employs a wide variety of treatment modalities including Ayurveda, IV treatments including chelation, homeopathic, herbal, and nutritional medicine, natural injections, physical rehabilitation, and bodywork. Dr. D’Orazio is a physician who lives what he teaches.

LAB TESTING

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

ANY LAB TEST NOW

Experience Eden Energy Medicine, a practice created by Donna Eden, healer, author and teacher. This method assists with balancing our nine energy systems which can become blocked by stress, pain and illnesses. When the energy is balanced, sleep, joy, concentration and immunity improve, and our body’s natural ability to heal can begin.

HOME IMPROVEMENT

LANDSCAPE DESIGN/ MAINTENANCE

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 15, 22 and 52.

235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604 AnyLabTestNow.com/Lititz

LYMPHATIC THERAPY Aqua Blue Wellness Center

Electro-Lymphatic Therapy 2435 Old Philadelphia Pike • Smoketown 717-656-8615 • AquaBlueWellnessCenter.com Our lymphatic system plays an important role in supporting our immunity. Over the past 18 years of treating our clients, we’ve found that supporting the proper flow of lymphatic fluid through electrolymphatic therapy positively affects many conditions including: Lymphedema, edema, cancer, Lyme disease, heart disease, enlarged prostate, post-injury/surgical healing and more. See ads, pages 18 and 53.

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 8, 28 and 29.

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 26.

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 33.

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Natural Awakenings Lancaster/Berks December 2020

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 15, 22 and 51.

NATUROPATH - traditional BEAUTIFUL HEALING JOURNEY

Rhonda Larson, Traditional Naturopath 226 N Arch St • Lancaster (INSPIRE Business Community) 717-341-3916 BeautifulHealingJourney.com Providing Naturopathic and Functional Medicine testing, Emotional Release Techniques, and Energy Medicine, Rhonda gets to the real root of your health issues by working with you as a whole… physically, emotionally and spiritually. Call now and start your journey of healing today.

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 17 and 54.

NATUROPATHic doctor DAYSTAR NATURAL, LLC

Rachel Borelli, ND, LMT, CNHP Kathy Stricker, ND, CNC 840 North Park Rd • Wyomissing 610-370-4343 DaystarNatural.com At Daystar Natural, we discover exactly what your body needs to get healthy and stay healthy, using an all-natural approach to help you attain your health goals. Begin today − take control of your health so that you can enjoy life to its fullest potential. See ad, page 31.

Lancaster-Berks

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

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 19.

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 10.

NALancaster.com | NABerks.com

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 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 24.

reiki HELENE WILLIAMS REIKI

Helene Williams, BSN, RN 313 W Liberty St, Suite 203 • 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 17.

LANCASTER COMMUNITY REIKI CLINIC 717-824-9209 LancasterCommunityReikiClinic.org

Offering 30-minute distance reiki sessions to those who would like to experience the many benefits of reiki, such as relaxation, stress relief, and healing. Clinic held the third Thursday of each month, from 6:30-8:30 p.m. Appointments must be scheduled in advance. By donation. Please call for more information.

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, page 26 and this page.

SOUND HEALING RESONANCE WITH NATURE

Cheryl Corson, Sound Massage Practitioner; Health & Wellness Coach 313 W Liberty St, Ste 254 • Lancaster Cheryl@CherylCorson.com 202-494-5054 Cheryl Corson introduces sound massage in the Peter Hess Method. This gentle modality fosters deep relaxation that helps clear a path for healing the body and mind. Call or email for a free 15-minute mini-session or to schedule a fullhour sound massage, done fully clothed on a massage table in a beautiful new healing space. See ad, page 25.

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.

SPECIALTY FOODS RENEWAL KOMBUCHA

51 North Broad St • Lititz Come see what 717-892-2918 DrinkRenewal.com we're brewing in Facebook.com/DrinkRenewal West Reading!

Small-batch probiotic kombucha drinks, handmade using organic ingredients and fermented with live, active cultures. Growler fills and kombucha-to-go Grand Opening! available at our taproom in Lititz and various Sat March 17 locations in Lancaster and Berks counties. 11 am-5 pm 701 Court Street

SPIRITUAL DIRECTION

JANUARY

Integrative Hospital Care Plus: Whole Health Care on a Budget Readers are Seeking These Providers & Services:

Alternative Healing• Ayurveda Chiropractors • Craniosacral Therapy Integrative Physicians • Functional Medicine Physical Therapy • Health/Fitness Clubs ... and this is just a partial list!

Come help us celebrate at our new satellite taproom & brewery with a ribbon cutting, giveways, and samples from food producers! 501local N Church Rd • Wernersville

JESUIT CENTER for SPIRITUAL GROWTH DrinkRenewal.com 610-670-3642 JesuitCenter.org

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, pages 5 and 54.

THERAPEUTIC WRITING WRITE FROM THE HEART

Creative Writing Workshops Melissa Greene • Lancaster 717-393-4713 • WriteFromTheHeart.us 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 16.

FEBRUARY

Heart Health

Plus: Eco-Friendly Weddings

MARCH

Regenerative Organic Farming Plus: Plant Medicine for Mental Health

CONNECT WITH OUR READERS THREE-MONTH EDITORIAL CALENDAR & MARKETING PLANNER

717-399-3187 December 2020

Thermal Imaging ADVANCED THERMAL IMAGING Pamela Howard, DC, CCT 550 Coventry Dr • Mechanicsburg 259 N 6th St, Ste 2 • Columbia 866-522-3484 AThermalImage.com

Thermal Imaging is a safe, noninvasive way to visualize potential health concerns with early warning signs for a proactive approach to health, including breast health. Providing service since 2005, Dr. Howard offers a complete package to include a report review, educational materials and referral sources.

Aqua Blue Wellness Center

Lori Martin, BCNP 2435 Old Philadelphia Pike • Smoketown 717-656-8615 • AquaBlueWellnessCenter.com A family wellness center offering thermal imaging for breast and body, detox therapies, therapeutic and oncology massage, lymphatic drainage, a full-spectrum infrared sauna, nutritional education and more. Thermal imaging is a safe, non-invasive procedure for early detection of sources of pain, injury and disease. See ads, pages 18 and 51.

WEIGHT LOSS Health by Design

Jeannie Peck, Traditional Naturopath 352 E Main St, Ste 100 • Leola 717-556-8103 • HBDClinic.com We can help you reach your weightloss goals by offering customized nutrition, body sculpting, weight loss and detoxification services. As you release stubborn fat, you’ll receive support and guidance through every step of your journey. See ads, pages 17 and 52.

Yoga KULA KAMALA FOUNDATION & YOGA ASHRAM 17 Basket Rd • Reading 484-509-5073 KulaKamalaFoundation.org

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.

MINDFUL YOGA AT SAINT JAMES 119 N Duke St • Lancaster 717-397-4858 SaintJamesLancaster.org/Yoga

A simpler style of yoga that helps achieve a higher level of connection with one’s mind, body and spirit by focusing on the present moment. Is suitable for a wide range of body types and abilities. Louise Konrath, instructor. See ads, pages 5 and 53.

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 41.

advertiser index Company

Page

A Therapeutic Effect..........................................................2 Agape Institute.................................................. back cover Always Helpful Veterinary Services................................45 Any Lab Test Now............................................................ 19 Aqua Blue Wellness Center............................................ 18 ASSETS............................................................................23 Bent Limb Farm................................................................23 Body & Sole Reflexology ................................................35 Capstone Medical Associates.........................................42 Cheryl Corson/Resonance With Nature..........................25 DayStar Natural LLC........................................................ 31 DC Eager Emergency Services..................................15, 22 Earthbound Artisan..........................................................33 Embark Herbals LLC........................................................ 11 Fontana Candle Company...............................................37 Fusion Integrative Health & Wellness............................ 19 Gardner's Mattress and More............................... 8, 28, 29 Godfrey's Dogdom..........................................................45 Health By Design............................................................. 17 Heath Chiropractic & Wellness...................................... 40 Helene Williams Reiki...................................................... 17 Hempfield Botanicals......................................................43 Holiday Holistic & Spiritual Bazaar..................................34 Hospice & Community Care............................................24 Inshanti Pure Essential Oils.............................................35 Jesuit Center....................................................................26 Karen Carnabucci, LCSW................................................42 KnoWEwell........................................................................3 Lady Lynora's Gemstone Treasures................................43 Lancaster Acupuncture...................................................22

Lancaster-Berks

NALancaster.com | NABerks.com

Company

Page

Lancaster Brain and Spine..........................................9, 12 Lancaster Cancer Center..................................................7 Lancaster Creative Reuse...............................................34 Lemon Street Market.......................................................35 Link Chiropractic Clinic.....................................................7 Mattress 1st at Interiors Home........................................ 21 Natural Awakenings Singles.......................................... 49 Nature's Intuition............................................................. 17 Nature's Rite....................................................................47 Naturopathic & Chiropractic Family Health LLC.............35 Nutrition Works ............................................................... 13 Omni Patient Advocates...................................................5 PASA Sustainable Agriculture Conference..................... 15 Radiance/Herbs from the Labyrinth................................37 Rodale Institute ..............................................................20 Saint James/The Urban Well.............................................5 Schwartz Family Dental...................................................27 Seasons of Life Professional Life Coaching................... 13 Sheehan Natural Health Center...................................... 10 Susquehanna Dental Arts................................................38 Take Heart Counseling.................................................... 12 The Imperial Restaurant..................................................30 The Spa at Willow Pond...................................................26 Till We Meet Again...........................................................24 Wegman's .........................................................................4 West End Yoga Studio.....................................................41 Write from the Heart........................................................ 16 Your CBD Store................................................................ 11 Zententional Living ......................................................... 10 Zest..................................................................................33

12/31/2020

Natural Awakenings Lancaster/Berks December 2020

Articles inside

HOLIDAY TREATS

REINVENT THE

PAY WHERE WE PLAY

THE GIFT OF YUM

MATT KAHN

A NEW STORY

FRESH RITUALS