Natural Awakenings Lancaster/Berks March 2018 by Natural Awakenings Lancaster-Berks

E E R

HEALTHY

LIVING

HEALTHY

PLANET

World-Class Cuisines Learning From the World's Five Healthiest Traditions

super spices

Seasonings Sure to Enhance Health

Let the Sunshine In We Need It for Vitamin D

March 2018 | Lancaster-Berks Edition | NALancaster.com Â· NABerks.com

No matter how long the winter, spring is sure to follow

H OT S T ON E S AV I N GS

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The Key To A Great Night’s Sleep Isn’t Found Inside a Pill Bottle! HINT - It's been under your mattress the entire time...

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If you answered yes to any one of these and are currently taking medication to help with your sleep related issues, read on...

If you’re like most health conscious and naturally focused people you’d actually rather not take pills and suffer from side effects that only make matters worse. Why take the chance with your health, AND support the pharmaceutical industry at the same time? Why let them rest easy knowing they have another costly monthly prescription in your medicine cabinet while you lay awake at night tossing and turning, never really ever solving the problem anyway? There is an alternative. A healthier, natural and pill free alternative. And it can sit directly under your mattress! You’ve seen them before but not like this. Adjustable bed bases are not the torture devices of old that your parents and grandparents may had or have seen when visiting a loved one in the hospital. Visit Gardner’s Mattress & More for a FREE & Life Changing adjustable bed base demonstration that will take only 5 minutes. There is no obligation to buy but we will demonstrate for you, and you WILL feel, just how beneficial an adjustable bed base can be for your body, mind and well being while improving the quality of your sleep.

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Contents

It was life changing for me. It was literally life changing! ~Daniel Weisman

20 THE WORLD’S HEALTHIEST CUISINES What Five Countries Can Teach Us about Good Eating

26 SUNSHINE ON OUR SHOULDERS

Makes Us Happy and Healthy

33 SPICE UP

EMPOWERED LIGHT HOLISTIC EXPO

HEALTHY COOKING Six Seasonings with Surprising Payoffs

38 FRUGAL FOODIE

100+ Vendors Offering:

40 ILONA SELKE

(see full schedule online)

Healthy Food Samples Natural Products for Personal & Home Care Massage, Reiki, Reflexology, More Angelic & Intuitive Readings Yoga & Meditations

April 27-29

Fri 5-9pm, Sat 10-6pm, Sun 10-6pm Daily and Weekend Passes This Expo was one of best that we’ve ever participated in, and you gave us so many opportunities to promote our business. We have never sold as much at ANY Expo as we have at yours... while having FUN! ~ Expo Vendor

SKIP THE LINE! Buy tickets online at:

EmpoweredLight.com Greater Philadelphia Expo Center Hall D & E, 100 Station Ave, Oaks, PA Sponsored in part by Lancaster-Berks

NALancaster.com | NABerks.com

35 Herb Your Enthusiasm

HOURLY PRIZES • FUN • COMMUNITY Inspiring Lectures

Practical Uses for Aging Produce on the Power of Dreaming Big

41 RECLAIM

YOUR MAGIC

Make Your World Wondrous Again

42 UPBEAT KIDS Five Steps to Positivity

44 FITNESS IN

10 MINUTES

A Full-Body Workout for Busy People

DEPARTMENTS 7 news briefs 11 health briefs 14 global briefs 16 eco tip 17 therapy spotlight 18 community spotlight 26 healing ways 30 foodie guide 32 foodie briefs 33 conscious eating

36 business

spotlight 38 green living 40 wise words 41 inspiration 42 healthy kids 44 fit body 45 yoga guide 46 calendar 50 classifieds 51 resource guide

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

FUN for WOMEN of

ALL AGES!

omen’s Expo Lancaster County

April 14, 2018 9 a.m. – 2 p.m. Lancaster Host – Expo Center

2300 Lincoln Highway East Lancaster Prize Sponsor:

Prizes: $1,500 in gift cards will be given away.

Spa Treatments Shopping

Please join us!

Relax and unwind! advertising & submissions how to advertise To advertise with Natural Awakenings, visit our websites at NALancaster.com or NABerks.com, or contact us at Publisher@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.

Exhibitors • Demonstrations • Fashion Show and much more! Look for

the

Pop-up! Principal Sponsors:

BUSINESSWoman

FREE ADMISSION with coupon! ($5 value)

omen’s Expo Lancaster County

April 14, 2018 9 a.m. – 2 p.m.

Lancaster Host – Expo Center 2300 Lincoln Highway East, Lancaster NA

aGreatWayToSpendMyDay.com • 717.285.1350 March 2018

letter from publishers

Michelle Johnsen Photography

he art of savoring is an endeavor of time, taste and deep gratitude for the diverse flavors that connect our world. Attention to the culinary and cultural details in the dishes we relish and the traditions we share, is a prime experience of nourishment that honors both the wisdom of our land and our neighbors. Food sets the table for ritual, celebration and Kendra & Jacqueline vitality, providing opportunity to know and be known in the synergy of all that is shared when we sit down together. Trusting and counting on the spice of life to highlight our preferred and most essential ingredients, proves the value in exploring meal sources that define regions and nutritional style. This month we present a mix of both local and national perspectives, expanding palates and satisfying appetites with global traditions that continue to prioritize the simple delicacies of good health and excellent cuisine. Opening to the unique zest and creative nuance of other dietary customs is a feast for all senses, and opportunity to hear beautiful and bold, organic statements about cultivating an etiquette of wholesome dining. Timeless approaches that pull from the inherent health benefits of herbs and spices is testament to the mantra of "food as medicine," and a direct intention to work with the divine design of our natural world. Thoughtful cooking dignifies the essence of plants and other edibles with these simple, delicious additions. Our bodies are seeking the purity that provides daily balance, healthy satisfaction and joy. The following contributors help to illustrate the importance of looking beneath the surface and seeing beyond usual presentations of those life-affirming elements we hold dear. The brilliance of sunshine carrying needed vitamin D on p. 26, indoor greens refreshing our spaces on p. 16, and even the thoughts behind our dreams on p. 40, all combine to create a life of wellness from the inside out. Conscious consideration of what we take in is certainly included in this integral lineup. Harvesting the abundance of the Earth and her seasons is a vital practice shared by all of humanity, grounding us in our vulnerabilities as well as our gratitude. Bridges are built in the spirit of collectively recognizing the life force of our natural resources, and lingering delightfully in mutual appreciation for the sustenance of both body and soul. The intrigue of new experience brings color to our plates. We invite you to the banquet… enjoy!

Jacqueline Mast & Kendra Campbell, Co-Publishers 6

Lancaster-Berks

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HEALTHY LIVING HEALTHY PLANET

LANCASTER/BERKS Edition

CO-PUBLISHERs/ Jacqueline Mast Kendra Campbell

EDITOR Gisele Rinaldi Siebold Design & Production Steffi K. Kern Advertising sales 717-399-3187

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 @natural_lancasterberks

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Natural Awakenings Publishing Corporation 4933 Tamiami Trail N., Ste. 203 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com © 2018 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

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news briefs

Rodale Institute My First Garden Curriculum Available for Teachers

odale Institute, birthplace of the organic movement, located in Kutztown, has put together an online educational resource, My First Garden, to help teachers integrate school gardens into their classroom curriculum. The five lesson plans include Where Food Comes From, How Seeds Grow, Planting a Garden, Harvesting and Tasting, and Visit a Farm Each lesson comes with a video tutorial, activities, printable resources, books to read, crafts and snacks, created to involve all the senses in learning. The curriculum is designed for preschool or kindergarten children, but it could be adapted to suit early elementary school needs. “At Rodale Institute, we know how important it is to get children and their families eating healthy from an early age,” says Diana Martin, director of communications. “School gardens help kids learn where their food comes from, and are great ways to teach little ones about what’s good for their bodies and for the environment.” Curriculum is free. View and download the curriculum at MyFirstGarden.org. For more information, call 610-683-1400. See ad, page 52.

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717-733-2003 Ephrata, PA www.tolhealth.com Tree of Life does not diagnose or treat disease. For this, you must see a licensed medical doctor.

Reawaken Vitality with Rhonda Larson

honda Larson, naturopathic practitioner and founder of the company Beautiful Healing Journey, is available for naturopathic consultations by Skype, phone and office setting. Her health and wellness website features a weekly blog on nutrition, healthy living, detoxification and creative inspirations from the heart, as well as healthy, wholesome recipes. Larson is a graduate of Clayton College of Natural Health. In addition, Rhonda Larson she is a level one Gerson-certified practitioner, a certified Emotion Code therapist and a certified colon hydrotherapist. “I believe that true healing, health and vitality start from the inside-out and can be enjoyed by all of us,” notes Larson. “My goal is to partner with clients in the metamorphic process of discovering their true selves. I look forward to walking alongside and encouraging my clients on the path of healing and increased resilience to awaken healing, wholeness and vitality.” To schedule consultations, call 717-341-3916 or email BeautifulHealingJourney@gmail.com. For more information, visit BeautifulHealingJourney.com. See ad, page 26. March 2018

Strength Mother of four. Diagnosed with breast cancer. Jill knew she needed to be strong for her children, ages 24 to 10. Her children knew they needed to be strong for their mother. Together, they found strength in each other ... and in the experienced, compassionate care Jill received at the Lancaster Cancer Center. Today, Jill is stronger than ever. And so is her family. Proud to be the longest-running independent, communitybased oncology/hematology practice in Lancaster County. We will help answer all of your questions. Call us at (717) 291-1313.

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

Salon

Tony V All organic

hair color & products 1143 Penn Ave, Wyomissing 610-685-9496

news to share?

Send your submissions to: Publisher@NALancaster.com Deadline is the 1st of each month. 8

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news briefs

Annual Health and Fitness Fair at Bright Side Opportunities Center

right Side Opportunities Center, located in Lancaster, is hosting their 13th annual Health and Fitness Fair, sponsored by UnitedHealthcare, from 10 a.m. until 3 p.m., March 24. This year’s fair, titled Healthy to the Core, will feature presentations with food tastings, highlighting how to prepare simple, healthy meals, given by professional Chefs Kilene Knitter, Oliver Saye, Matt Schuler and Derrick Burch. Other offerings include opportunities to meet the Bright Side fitness team to learn how to start an appropriate exercise program, vendors, free health screenings, a kid’s healthy snack workshop, door prizes and more. “Good health comes from eating whole, unprocessed foods and exercise,” shares Wellness Director Sally Meints Winchell. “The goal of our fair is to motivate and inspire participants to make simple lifestyle changes that will start them on the road to better health.” Admission is free. Location: 515 Hershey Ave., Lancaster. For more information, call Winchell at 717-509-1342, ext. 246, or visit BrightSideOpportunities.org. See ad, page 10.

Empowered Light Holistic Expo Returns to Oaks

his spring’s Empowered Light Holistic Expo is just around the corner, running from 5 to 9 p.m., April 27, and from 10 a.m. to 6 p.m., April 28 and 29, at the Greater Philadelphia Expo Center, in Oaks. The April expo will feature a shamanic sound meditation and healing concert with Grammy nominee Dalien, aka 13 Hands, and The True Story of Jesus and Mary Magdalena, with Grammy nominee David Young. Jessica DeLuise, founder of Eat Your Way to Wellness, will be a featured speaker, as will Ataana, an author, intuitive and energy healer from Nashville. Empowered Light engages attendees with experiential types of classes, like yoga, dance, meditation and sound healing, and mini-treatments, such as reiki and massage. Attendees can choose from more than 50 workshops and lectures and more than 150 holistic vendors. Cost: General admission, $5-$20. Some presentations additional. Advance ticket purchases encouraged. Location: 100 Station Ave., Oaks. For more information, call 484-459-3082, email EmpoweredLightExpo@gmail.com or visit EmpoweredLight.com. Interested vendors are encouraged to apply for a space. See ad, page 4.

Jesuit Center Hosts Caregiver Retreat and Concert

he Jesuit Center for Spiritual Growth, in Wernersville, will host Who Cares for the Caregiver?, a weekend retreat with Matt McFadden, social worker and counselor, and Tim Malone, spiritual director and mindfulness coach, from March 16 through 18. The retreat offers space for rest, reflection and renewal for personal and professional caregivers. Massage and yoga will be offered during the retreat. Chamber choir Opus One ECHO’s concert, Blessed Are They, is scheduled for 2 p.m., March 18, and is open to the public. The Jesuit Center for Spiritual Growth, a place of natural beauty, welcoming quiet and spiritual sustenance situated on 240 acres, offers a variety of retreats and programs all based on the spiritual exercises of St. Ignatius of Loyola. The center is also available for Roman Catholic and ecumenical groups to conduct their own group meetings.

True Health Care (not “sickness care”)

Dr. Wachtmann uses a Functional Medicine approach to treat the whole patient — not just the disease. Find relief of your SYMPTOMS by finding and treating the CAUSE:

Thomas B. Wachtmann, DC

• Adrenal and Thyroid Support • Bone Health • Diabetes • Digestive problems • Fertility • Fibromyalgia

• Heart (Cardiovascular support) • Immune System/Allergies • Weight Management/ Food sensitivities • Musculoskeletal

...and so many more!

Cost: Retreat: $200 ($100 non-refundable deposit), includes a Link Chiropractic Clinic free concert ticket. Location: 501 N. Church Rd., Wernersville. 3130 Pricetown Road, Suite H • Fleetwood, PA 19522 To register, visit JesuitCenter.org. For more information, email 610-944-5000 Melinda Leonowitz at MLeonowitz@JesuitCenter.org or call 610-670-3642. See ad,Awakenings page 15. the property of Natural and may not be reproduced in any otherwww.DrWachtmann.com publication without permise publisher. Please review the proof carefully. Natural Awakenings is not responsible for any error not his ad will be published as it appears if the proof is not returned to us. If there are any questions about please call or email.

Introducing Berks Nature Preschool

erks Nature Preschool is opening at The Nature Place in Reading’s Angelica Park, from 9 a.m. to 4 p.m., Monday through Friday, beginning September 5. Before and aftercare are available. Growing Up Wild, a once-a-week preschool introduction, running from 9 a.m. to 3 p.m., Mondays, through May 21. Registration is open for both programs. Nestled among nearly 100 acres of open space, the preschool classroom provides a unique opportunity for children to explore the natural world while becoming prepared for school. “Berks Nature knows how important outdoor play is for a child’s development,” shares preschool Director Anne Muvdi. “Studies show participation in ‘wild’ nature before age 11 to be a particularly potent pathway toward shaping both environmental attitudes and behaviors in adulthood.” Cost: Mon. preschool: $50/child/Mon. Students must be registered by the Wed. before the Mon. they attend. Location: 575 St. Bernardine St., Reading., To schedule a tour or register, call 610-3724992, ext. 115, or email Anne.Muvdi@BerksNature.org. For open house dates and more information, visit BerksNature.org. See ad, page 42.

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March 2018

news briefs

Women’s Expo Features Spa Treatments, Shopping and Door Prizes

nts prese the

13th Annual Health & Fitness Fair

“Healthy to the Core” Saturday, March 24th 10:00 am – 3:00 pm 515 Hershey Ave, Lancaster • Chef Presentations with food tastings • Vendors • Free Health Screenings • Kid’s Healthy Snack Workshop • Door Prizes

FREE

admission

BrightsideOpportunities.org

BOLZ-WEBER BOLZ-WEBER

717-509-1342 ext. 246 Parish Resource Center

SATURDAY APRIL 28 7:00 PM

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LAMPETER STRASBURG SCHOOL’S PERFORMING ARTS CENTER 1600 BOOK RD LANCASTER, PA

FOR TICKETS: VISIT PARISHRESOURCECENTER.ORG OR CALL (717) 299-1113 THANK YOU TO OUR SPONSORS!

he seventh annual Lancaster County Women’s Expo, brought to the community by OLP Events, will be held from 9 a.m. to 2 p.m., April 14, at the Lancaster Host Resort - Expo Center. Women can discover new products and services while enjoying several special presentations throughout the day, as well as shopping and door prizes. The Women’s Expo will present more than 80 businesses covering many aspects of a woman’s life, including beauty, health and wellness, finance, travel, entertainment and home décor. Women of all ages can come together to shop, enjoy mini spa treatments, watch demonstrations, learn about products and services for themselves and their families and be entertained. Cost: $5 at the door or free by preregistering online at AGreatWayToSpendMyDay.com. Location: 2300 Lincoln Highway East, Lancaster. See ad, page 5.

Susanne Spurlock Moves Counseling Office

usanne Umiker Spurlock, MSW, owner of Umiker Total Wellness, LLC, has moved her life and wellness counseling practice office to 903 Wheatland Avenue, in Lancaster City, located on the second floor of the Alure Salon and Spa. The atmosphere is a unique environment where she will continue her 35 years of work Susanne Umiker Spurlock helping people achieve their personal growth goals. Spurlock’s practice offers life and wellness counseling, with expertise in stress management, anxiety, depression, grief, weight management and wellness through the life cycle, cognitive behavior and emotionally focused therapy, trauma recovery and family systems work. “The fact is, we go to our hair stylist and talk about our life problems, and now there is a salon in Lancaster with a qualified counselor to talk to on staff,” shares Spurlock. She is excited to welcome new and current clientele to Alure Salon and Spa, where the entire staff cares about the mind, body and beauty needs of their clients. Location: 903 Wheatland Ave., Lancaster. For more information call 717-203-2326 or visit WellnessOnWalnut.com. See ad, page 52.

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health briefs

Leafy Greens Lower Risk for Heart Disease Leafy greens, which are rich in vitamin K, have again been shown to provide outsized benefits for heart health. Researchers from the Medical College of Georgia at Augusta University found that a reduced intake of vitamin K1 leads to more than triple the risk of an enlargement of the heart’s left ventricle, which reduces blood pumping volume, according to a study published in the Journal of Nutrition. Researchers followed diet records for 766 participants ages 14 to 18 and monitored their vascular structure and functionality. When compared to those with the highest intake of vitamin K1 from foods such as spinach, cabbage and other leafy, green vegetables, those with the lowest intake were more likely to experience vascular enlargement.

Anna_Pustynnikova/Shutterstock.com

Gooseberries are Good for the Gut Researchers from Malaysia’s Islamic Science University tested 30 patients with gastrointestinal issues, dividing them into three groups. One received lactose, a placebo; another group was given omeprazole, an overthe-counter remedy; and the third Phyllanthus emblica Linn, an ayurvedic treatment for gastrointestinal issues also known as Indian gooseberry. The research found the herbal treatment resulted in less pain, vomiting, sleep loss and other issues. Participants’ intestinal walls also showed signs of significant healing. The researchers concluded, “Findings indicate that the ethanolic extract of P. emblica fruits has gastroprotective effects in humans that justify its traditional use.”

Eating Meat Raises Diabetes Risk Research from Duke University Medical School indicates that eating red meat and poultry increases risk for Type 2 diabetes. Published in the American Journal of Epidemiology, the Singapore Chinese Health Study followed 63,257 adults between ages 45 and 74 for an average of 11 years each. It was determined that meat and poultry consumption increased diabetes incidence by 23 and 15 percent, respectively.

PHYSICAL ACTIVITY DETERS ALZHEIMER’S According to a study in the Journal of Alzheimer’s Disease, researchers discovered the risk of dementia can be halved by engaging in physical activities like walking, dancing and gardening, which significantly improve brain volume in the hippocampus region and the frontal, temporal and parietal lobes. The scientists studied 876 participants for 30 years and completed a longitudinal memory test of the patients, which were 78 years old on average, and followed up with MRI brain scans. They recorded their physical activity and logged caloric output every week. Two other studies found that any exercise that raises our heart rate and produces sweating for a sustained period will benefit cognitive health as we age. One meta-analysis of 36 studies from Australia’s University of Canberra found that exercise improved cognition by an average of 29 percent for those older than 50; another small group study from Germany’s Otto von Guericke University, in Magdeburg, specifically showed that dancing benefits seniors’ cognition. March 2018

health briefs

U.S. farmers are allowed to grow a more diverse crop, leading to increased, high-quality CBD production.

Three Things to Look for When Purchasing CBD Oil The benefits of highcannabidiol (CBD), lowtetrahydrocannabinol (THC) hemp extract are becoming well known. Extensive studies have investigated its efficacy in a range of conditions, including anxiety disorders, inflammatory pain and liver disease. The Project CBD website includes links to a large variety of studies published in peer-reviewed journals. The U.S. Food and Drug Administration, however, has not evaluated CBD oils, and companies are forbidden from making medical claims. Commercially available, legally produced CBD oil is extracted from hemp. It has a THC level below the federally legal limit of 0.3 percent. It is non-addictive, non-intoxicating and legal in all 50 states. But CBD oil prices can vary considerably. To ensure a safe, high-quality product, consider these factors.

1. Know where the hemp is grown

Many cheaper CBD products are extracted from European or Chinese hemp. This material comes from hemp byproducts left over from industrial applications. Ask distributors for the name and location of their hemp CBD farmer or producer. American hemp production is closely regulated under federal law in conjunction with the Kentucky Department of Agriculture. Under this research pilot program,

2. Know how the hemp is grown

Hemp from unknown origins could contain pesticides, herbicides or fungicides used in the growing process. Waste or free “trash” hemp often contains heavy metal contaminates from industrial processes. Choose oils grown in certified organic fields. Request results from gas chromatograph/mass spectrometry (GC/MS) analysis for pesticides and other contaminates to ensure personal safety.

3. Know how the CBD is extracted

High-quality CBD oil is extracted from the hemp plant with carbon dioxide, without the use of solvents. It contains all the cannabinoids and phytochemicals of the plant. Waste hemp CBD requires manufacturers to apply chemical solvents to refine and remove heavy metals. The purified CBD crystals are then dissolved in a carrier oil, resulting in an initial extract that is 10 to 14 percent CBD. Choose the natural extract, which is 48 to 58 percent CBD. Don’t be misled by cheap imitations or slick marketing. Get the purest product and reap the highest benefits from CBD oil. To learn more about CBD, visit ProjectCBD.org/guidance/ conditions.

Debra Stoltzfus is a nationally certified clinical aromatherapist with more than 1,000 hours of advanced chemistry, physiology and aromatherapy training with the Aromahead Institute and the Institute of Traditional Herbal Medicine and Aromatherapy, in London, England. She is the owner and master blender for Inshanti Essential Oils, in Lancaster County. For more information, visit Inshanti.com. See ad, page 36 and 52.

w hen

as the

last time you fel

t WE

LL?

Fusion Integrative Health & Wellness, LLC The Whole Person Approach to WELLNESS

“Let food be thy medicine and let thy medicine be food.” -Hippocrates

270 Granite Run Drive Lancaster, PA

717-917-5259 FusionIHW.com Most major insurance plans accepted

Lancaster-Berks

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Dana Elia, MS, RDN, LDN, FAND

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Toxic Effects of Lead on Reproductive Health

Saunas Lower Blood Pressure

In a new working paper from the West Virginia University Department of Economics, authors Daniel S. Grossman and David J.G. Slutsky found that during the lead-tainted water crisis in Flint, Michigan, from 2014 to 2016, there was a 58 percent rise in fetal deaths, and 275 fewer births compared to adjacent areas near Detroit.

University of Eastern Finland research on 1,621 men found that four to seven saunas per week can cut high blood pressure risk in half. Their conclusion states, “Regular sauna bathing is associated with reduced risk of hypertension, which may be a mechanism underlying the decreased cardiovascular risk associated with sauna use.”

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TEEN MARIJUANA USE FOSTERS DEPRESSION Research from the University of Pittsburgh followed 158 boys and young men until the age of 22. Brain scans revealed that the teenagers using marijuana between the ages of 14 and 19 had a higher risk of depression as young adults. Marijuana users also had the lowest educational achievements. They suffered impaired connectivity in the nucleus accumbens part of the brain, which plays a central role in the reward circuit tied to two essential neurotransmitters: dopamine, which promotes desire; and serotonin, which affects satiety and inhibition. Another recent study of 521 Washington State University students noted that depressed 12-to-15year-olds were more likely to be using marijuana by age 18.

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Research at Penn State University published in the journal Health Psychology shows that being more enthusiastic and optimistic about getting things done upon waking up in the morning increases the physical activity of osteoarthritis patients throughout the day, resulting in more exercise and reduced symptoms. The study followed 135 osteoarthritis patients for 22 days.

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March 2018

global briefs

Wind Harvest

Renewable Energy Subsidies Lag Far Behind

The G20 nations, comprising the world’s biggest economies, provide four times more public financing to support fossil fuels than renewable energy, says a report from the environmental coalition Oil Change International (Tinyurl. com/TalkIsCheapOilReport). This took place even though German Chancellor Angela Merkel announced climate change as the heart of the agenda at the Hamburg summit in July 2017. The public financing—in soft loans and guarantees from governments along with huge fossil fuel subsidies—makes coal, oil and natural gas cheaper to use in the short run because both the front-end and back-end costs are undisclosed.

Grassroots Gumption

Sweet Potato Project Encourages Enterprise

The Sweet Potato Project, started by journalist Sylvester Brown, Jr., will work in partnership with St. Louis University and a small cadre of local nonprofits called the North City Food Hub to hold culinary, small business, horticulture, restaurant management, and land-ownership classes and business incubator opportunities this spring. The goal is to enable at-risk youths in North St. Louis to grow food and make money through food packaging and distribution. The project encourages people to become innovative, self-sufficient players in today’s expanding global economy. Brown says, “Success doesn’t always mean you’ve made a lot of money; it can also mean you’ve survived poverty or managed to create something.” 14

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Uncontrolled Lice Threaten Fish Industry

A surge in parasitic sea lice that attach themselves to and feed on salmon, killing or rendering them unsuitable for dinner tables, is disrupting salmon farms in the U.S., Canada, Scotland, Norway and Chile. Wholesale prices for the species have already increased 50 percent over last year, leading to higher consumer prices for everything from salmon fillets and steaks to more expensive lox on bagels. Scientists and fish farmers are working on new ways to control the pests. Fish Farmer magazine states that losses by the global aquaculture industry could be as high as $1 billion annually. The only hope is to develop new methods to control the spread of the lice, which are naturally present in the wild, but thrive in the tightly packed ocean pens used for fish farming.

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Fossilized Financing

Sickly Salmon

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Hywind, the first floating wind farm in the UK, is located 15 miles offshore of Peterhead, in Aberdeenshire, Scotland. Its five turbines with a 30-megawatt capacity will provide clean energy to more than 20,000 homes to help meet the country’s ambitious climate change targets. First Minister Nicola Sturgeon says, “The government’s commitment to the development of this technology, coupled with Statoil’s [lithium] battery storage project, Batwind, positions Scotland as a world center for energy innovation.” Hywind is operated by Norwegian oil and gas company Statoil ASA and Masdar Abu Dhabi Future Energy Co.

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Floating Farm Helps Power UK Needs

Food Sourcing

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NiklasAdrianVindelev/Space10

Marine Algae Could Nourish Growing World Population

According to the United Nations, more than 800 million people today are regularly undernourished. By 2050, a rise of another 3 billion in global population is expected to escalate pressure on food supplies. The challenge means providing not just sufficient calories, but also a balanced diet for good health. Fish present a viable solution, but most of the world’s inventory is already overharvested. Some scientists propose “cutting out the middle fish” via the commercial production of marine microalgae as a staple food. They produce fatty acids, amino acids, vitamins, minerals, antioxidants, polymers and carbohydrates that humans need and that can be used to feed animals and farmed fish. Microalgae are found in both freshwater and marine aquatic systems. Only a handful of algal species are used commercially now, but hundreds of strains have similar potential. Meanwhile, innovators at Copenhagen’s future-living lab SPACE10 created the Algae Dome, a 13-foot-tall urban ecostructure powered by solar energy that pumps out oxygen and produces food in a closed-loop arrangement. This hyperlocal food system grows microalgae, which are among the world’s fastest-growing organisms and can thrive on sunshine and water almost anywhere.

Veggie Renaissance Brits Cutting Back on Meat Eating

In 2015, the World Health Organization labeled bacon, sausage, hot dogs and other processed meats with the same carcinogenic label as for cigarettes. According to the Mintel Meat-Free Foods 2017 Report (Tinyurl. com/MintelMeatReport), 28 percent of Britons have now drastically reduced their meat intake. Reasons vary. About 49 percent of those polled that have given up meat or are considering it say they feel prompted by health warnings. Other motivators include weight management (29 percent), worries about animal welfare (24 percent) and environmental concerns (24 percent).

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Protective Plants

Indoor Greenery Removes Airborne Toxins

Along with naturally beautifying a home, many indoor plants help purify air quality often contaminated by chemicals found in common household products and furnishings. A recent study by the State University of New York at Oswego found that bromeliads absorbed up to 80 percent of pollutants from volatile organic compounds (VOC) emitted by paint, furniture, printers, dry-cleaned clothes and other household products. Other plants that scored highly for purifying the air of VOCs in airtight container tests were dracaena and spider plants (ScienceAlert.com). In related news, peace lilies have been shown to be effective in reducing airborne ammonia. NASA scientists have discovered that Boston fern, rubber plants, English ivy, devil’s ivy, peace lily, mum and gerbera daisies help clear the air of the formaldehyde often used in insulation, carpeting and particleboard furniture. (RodalesOrganicLife.com) Environmental scientist B.C. Wolverton’s book How to Grow Fresh Air: 50 House Plants that Purify Your Home or Office cites ferns as another good plant for removing formaldehyde from the home. Ferns are nontoxic, making them good indoor plants for pet owners per the American Society for the Prevention of Cruelty to Animals. Indoor levels of formaldehyde can also be reduced by potting areca palm, amstel king ficus and weeping fig plants, according to MotherEarthLiving.com. The website also cites how dragon tree plants can help remove xylene (used in solvents), trichloroethylene (found primarily in adhesives) and toluene (a solvent and gasoline additive) from the air. Beyond improving air quality, indoor plants also boost ambient oxygen levels, lower mold counts and serve as a natural humidifier and mood enhancer.

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Facials are Valuable Additions to a Skin Care Regimen by Gisele Rinaldi Siebold

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arying outdoor seasonal temperatures, combined with indoor temperature fluctuations, as well as daily stressors, affect skin health. Facials performed by a trained and licensed esthetician are important additions to skin care regimens in order to keep skin healthy and vibrant. “Stress affects skin,” notes Rashell Brunner, licensed esthetician and owner of Emergence Skin Care Studio, in Lancaster. “Not only are we recovering from the stress of the holidays, but we are also cranking up the heat at home and in our cars, which leads to skin dehydration. According to Brunner, there is a difference between oil and moisture, and an esthetician uses a facial to check for oil and moisture balance, as well as overall hydration. A 60-minute classic facial is an excellent beginning for all skin types because it is customized to meet individual needs. The process starts with a double cleansing of the skin, followed by appropriate exfoliation and a thorough skin analysis. Steamed towels are used throughout the session. Special attention is paid to any extractions that are needed, such as blackheads, ingrown hair follicles and from pores around the nose. A soothing massage of the face, neck, dècolletage and shoulders follows. The esthetician then proceeds to apply any serum or mask tailored for the individual. The finishing touches include applications of toner, eye cream, moisturizer and sun protection factor (SPF) lotion. The session ends with a brief consultation including service, home care and dietary recommendations that would improve the skin’s overall health. Brunner recommends having a facial a minimum of four times per year. “Each time the seasons changes, so do the needs of the skin,” she explains. Facials are beneficial because they cleanse, hydrate and tone the skin. An added benefit is that the esthetician is an extra set of hands and eyes touching the skin and looking for anything unusual. Furthermore, facials are appropriate at any age, if there is a need, such as during the teenage years, and Brunner suggests beginning regular, seasonal facials at the age of 18. “I want my clients to love the skin that they’re in, and I am here to help them on that journey,” avows Brunner. Rashell Brunner provides facials and a variety of other services, by appointment, at her studio, Emergence Skin Care, located at 3695 Marietta Ave., Unit 2, in Lancaster. Appointments can be made by calling 717-419-4766, or online at Emergence.SkinCareTherapy.net. See ad, page 34.

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The Farmhouse Kitchen

Building Healthy Food Awareness One Plate at a Time

by Sheila Julson

s one of eight siblings, Martie Samuel grew up cooking large family dinners and experienced the social connections of food and good company. She brings that ambiance to The Farmhouse Kitchen, the juice bar and café she owns, which, in addition to serving organically grown foods, also serves as an educational resource and opens dialogue about where food comes from, and why it matters. Before moving to Wyomissing in sixth grade, Samuel lived in Michigan and Ohio. She rode horses during her youth, and throughout her college years during the 1970s, Samuel was involved in athletics and developed an interest in healthy foods, despite the growing dominance of convenience foods during that decade. Inspired by a love of horses, Samuel formed a commercial equestrian business, which she operated for almost 40 years. In 2013, she returned to Lancaster and met Joel Moceri, an athlete in West Reading. Both had backgrounds in athletics and a passion for healthy foods. They considered ideas for opening a wellness related business and decided on a juice bar and café, which led to The Farmhouse Kitchen. Since opening this past June, Samuel says The Farmhouse Kitchen has been well received by the community. “Our staff has tremendous creativity and enthusiasm for what we do, and they’re invested in the healthy, sustainable lifestyle,” she says. Moceri cur-

rently serves as Director of Business and Community Development. Regardless of titles, all employees at The Farmhouse Kitchen have a seat at the table to voice ideas and share creativity. Baristas at the juice and coffee bar have latitude to develop drinks and juices according to the season or to meet customers’ needs. “If a customer wants to try a new super food or a health shot, we explain each one and what they do. There’s a lot of customer participation,” Samuel says. Kitchen manager Tracy Sustello and her team develop the recipes. The entrées feature ingredients sourced from farms and vendors primarily within 10 miles (or further during winter). “We go the farms and pick up the eggs and meat,” Samuel says. “You won’t see a Sysco truck pull up here.” By visiting farmers markets and touring farms, Samuel established relationships with local vendors and farmers that use organic growing methods and raise grass-fed livestock and free-range hens. Samuel will not use genetically modified (GMO) ingredients. Their area vendors include Eat-Mo-Greens, Meadow Run Farm, Goose Lane Egg Farm, Bent Limb Farm, The Daily Loaf Bakery and Oak Nut Farm. Sustainable practices aren’t limited to the food; kitchen staff use chemical-free pots and pans that will not off-gas. They have a reverse osmosis water system, and there is no microwave oven on premises. Soft incandescent lighting illuminates the cozy 20-seat interior space. Samuel says LED lighting, while more energy efficient, can actually damage eyes. A local artisan crafted the tables from barn wood. “It’s fashioned after a farmhouse I lived in for 20 years, hence the name The Farmhouse Kitchen,” Samuel says. Education Coordinator Courtney Shober leads weekly classes covering topics such as alternative wellness providers, sustainability and gardening. In the dining room, customers can peruse bookcases stocked with books about wellness, antiques and other topics. “It’s rare to see someone come in here and stare at their electronic devices,” Samuel enthuses. “It’s an old-time place where people come to meet friends and family, and actually talk to each other. We’re recapturing the social experience of food.” More than just a restaurant, The Farmhouse Kitchen serves as a hub of wellness and brings back a sociable ambiance that helps create a sense of community. “I think people want to be more responsible for themselves and are looking for information,” Samuel says. “I hope that as we move forward, we can continue to impact the healthy food conversation.” The Farmhouse Kitchen is located at 426 Penn Ave., West Reading. For more information, visit TheFarmhouse-Kitchen.com or call 484869-5193. See ad, page 31. Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country.

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The World’s Healthiest Cuisines What Five Countries Can Teach Us about Good Eating by Judith Fertig

mericans love to explore ethnic cuisines and then put their own “more is better” spin on them, like a Chinese stir-fry turned into chop suey with fried rice or a pasta side dish supersized into a whole meal. “We’ve Americanized dishes to the extent that they don’t have their original health benefits,” says Dr. Daphne Miller, a family physician in the San Francisco Bay area and author of The Jungle Effect: The Healthiest Diets from Around the World—Why They Work and How to Make Them Work for You. Here are five popular—and healthy— world cuisines, known for their great dishes, star ingredients and health-enhancing practices.

Traditional Japanese

Ingredients. The dietary benefits of green tea, fermented soy and mushrooms like shiitake and maitake are well documented. 20

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Add dried seaweed to this list. Beyond sushi, it’s a delicious ingredient in brothy soups, where it reconstitutes to add a noodle-like quality, slightly smoky flavor and beneficial minerals, including calcium, copper, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, vanadium and zinc. A study in the Asia Pacific Journal of Clinical Nutrition linked the longevity of Okinawan residents to eating seaweed, a staple of macrobiotic diets. New York City culinary instructor and cookbook author Hiroko Shimbo prefers dried wakame seaweed, readily available in the U.S. Practices. Shimbo grew up in Tokyo, Japan, where her mother helped her surgeon father’s patients by preparing foods that helped them recover quickly. Shimbo believes wholeheartedly in Ishoku-dogen, a Japanese concept often translated as, “Food is medicine.”

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South Indian

Ingredients. South India—including the states of Andhra Pradesh, Karnataka, Kerala, Tamil Nadu and Telangana—offers many plant-based dishes that feature coconut, rice and spices such as turmeric, known for decreasing inflammation, according to the Journal of Alternative and Complementary Medicine. Varieties of dried split peas called dal [dal is singular and plural] are used in vegetable curries and ground to make the gluten-free savory crepes known as dosa or puffy white idlis for a snack or breakfast. South India native and current Minneapolis resident Raghavan Iyer, teacher, consultant and author of many cookbooks, including 660 Curries, says, “One technique that gives vegetable dishes a lift is dry-frying or toasting whole spices. It adds complexity and nuttiness.” Simply heat a cast iron skillet, add the whole spices and

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Shimbo says, “I eat fairly well, treating food as blessings from nature that keep me healthy and energetic. I do not often indulge in expensive, rich foods.” She prefers eating foods in season and small portions, listening to what her body craves. When feeling the need for minerals and vitamins, she makes a brothy soup with just a little dried wakame, which reconstitutes to four times its dried volume. A second practice supporting healthy well-being is hara hachi bu, or “Eat until your stomach is 80 percent full.” It requires self-discipline to eat slowly and decline more food. But this restraint supports a widely accepted fact that “It takes about 20 minutes for the brain to receive the message that the stomach is full. If we eat slowly, we get the message at the right time, even if we want a few more bites. If we eat too quickly, by the time our brain sends the message, we have probably eaten too much,” says Shimbo. One Great Dish: Japanese soups offer nutrition and flavor in a bowl. Shimbo’s Eata-Lot Wakame Sea Vegetable Soup in her cookbook The Japanese Kitchen: 250 Recipes in a Traditional Spirit can be made with chicken or vegetable broth. Other healthy ingredients like sesame oil, fresh ginger, scallions and garlic boost its health benefits.

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dry fry until spicy aromas arise; then add them to a dish. Practice. South Indian meals usually comprise many small, highly flavored, colorful, plant-based dishes served with rice. They yield a pleasant aroma and sensation of fullness without overdoing it, says Iyer. One Great Dish: A vegetable/legume curry such as tamata chana dal, or smoky yellow split peas is simple to make. Iyer cooks dried, yellow, split peas with potatoes and turmeric, then dry-fries dried chilis and spices, and purées them in a blender for a no-fat, vegan and glutenfree dish. In Iyer’s view, “The epitome of comfort food is a bowl of dal and rice.”

Garden-to-Table Italian

Ingredients. There’s American-Italian, as in pizza with pepperoni and double cheese, and then there’s real Italian dishes dating back to the Etruscans. Healthy Italian starts with the love of growing things. Whatever grows in the garden is best, served simply with extra virgin olive oil; a recent Temple University study found it preserves memory and wards off Alzheimer’s. Eugenia Giobbi Bone, co-author of Italian Family Dining: Recipes, Menus, and Memories of Meals with a Great American Food Family, says, “My palate was formed with the flavors of homegrown foods. Cooking in central Italy is all about bringing out the flavor of a few very fresh, well-grown ingredients. That means primarily seasonal eating, with lots of vegetables and little meat in summer, the opposite in winter. There isn’t a lot of fuss to the culinary style, which instead depends on interesting, but simple combinations of foods and techniques.” Practice. Italian families’ view of healthful garden-to-table includes the exercise attained from gardening. “We have a good work ethic in our family,” remarks Bone, who lives in New York City and Crawford, Colorado. “We are of the mentality that physical work is satisfying, even when it is hard.” From her father’s family, Bone has learned to break a meal into small courses and to eat heavier during the day and lighter at night because this helps maintain a healthy weight, according to many studies including one published in the UK journal Diabetologia.

One Great Dish: Dress up pasta with a seasonal vegetable sauce, such as caponata, an eggplant and tomato mixture, or include primavera via spring vegetables and basil, or arrabbiata, featuring tomatoes and red pepper flakes.

Lebanese

Ingredients. “So much about Lebanese cuisine is ‘on trend’ with our tart and sour flavors from lemon, sumac and pomegranate molasses, a wide array of vegetarian and vegan dishes, plus a tradition of pickling, called mouneh, and yogurt and cheesemaking,” says food blogger Maureen Abood, author of Rose Water & Orange Blossoms: Fresh and Classic Recipes from My Lebanese Kitchen. “Lebanese cuisine is extraordinarily healthy, fitting squarely into the Mediterranean diet.” Abood lives in East Lansing, Michigan, where she loves to use summer cherries and berries in her Lebanese-inspired dishes. According to Abood, another reason why Lebanese food is so popular is that Lebanese immigrants to the U.S. now outnumber the native population of their mother country. Practice. Gathering to share food is a hallmark of Lebanese hospitality. “The Lebanese style of eating includes maza; many small shared plates of remarkable variety,” says Abood. “Food as medicine” is also a Lebanese practice, according to a study in the journal Evidence-Based Complementary and Alternative Medicine. One Great Dish: “Many of my favorite Lebanese dishes are plant-based,” says Abood. “We love to stuff everything from cabbage to summer squash to grape leaves with vegetarian fillings, and cook them in a garlic or tomato broth. Every week, we make and eat mujaddara, a lentil and rice or bulgur pilaf with deeply caramelized onions.” Pair with any Lebanese salad, such as one she makes with sweet cherries and walnuts for “a perfectly healthy and crazy-delicious meal.”

Vietnamese

Ingredients. Vietnamese cooking emphasizes fresh herbs and leafy greens, green papaya, seafood, rice and condiments. A study in the British Journal of Nutrition found that green or unripe papaya contains more healthy

carotenoids (lutein, beta-carotene and lycopene) than tomatoes or carrots. Practice. The preferred style of Vietnamese cooking is steaming or simmering, using less fat. It also encourages communal eating, with each diner dipping an ingredient into a cooking pot. Cooked foods are accompanied by fresh salad greens, including herbs served as whole leaves. One Great Dish: Vietnamese hot pot is a favorite of Andrea Nguyen, whose Vietnamese family emigrated to California. Nguyen, author of Into the Vietnamese Kitchen: Treasured Foodways, Modern Flavors, blogs about food at VietWorldKitchen. com and now lives near San Francisco, California. “This is a slow, cook-it-yourself kind of meal. Set it up, relax with some organic wine or beer and enjoy. Flavors develop and the hot pot transforms as you eat,” she says. “At the end, you’ll slurp up the remaining broth and noodles.” See Tinyurl.com/Viet-ChineseHotPotRecipe. French Bonus: While croissants and triple-crème brie might not seem part of an ideal diet, rediscover two healthy practices from the French: Eat less and eat together. Ongoing studies at Cornell University show that we eat less if offered less. When researcher Paul Rozin, Ph.D., a psychology professor with the University of Pennsylvania, compared portions in Paris, France, and Philadelphia, Pennsylvania, the Philly portions were 25 percent larger. It’s also reflected in the two countries’ cookbook recipes. Rozin further found that French diners spent more time eating those smaller portions—perhaps explaining the French paradox: Most French eat rich foods and drink wine, yet don’t get fat. Judith Fertig writes award-winning cookbooks plus foodie fiction from Overland Park, KS (JudithFertig.com). March 2018

Cook-It-Yourself Ethnic Recipes photos by Stephen Blancett

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Smoky Yellow Split Peas (Tamatar Chana Dal) This vegan and gluten-free recipe traces its roots to Southeast India, where roasting spices to yield nutty-hot flavors creates a layered experience.

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Yields: 6 cups 1 cup yellow split peas 1 lb potatoes (Yukon gold or russet), peeled and cut into ½-inch cubes ¼ tsp ground turmeric 2 to 4 dried red cayenne chiles (like chile de arbol), stems discarded 1 Tbsp coriander seeds 1 tsp cumin seeds 1 medium-size tomato, cored and diced 2 Tbsp finely chopped fresh cilantro leaves and tender stems 1½ tsp coarse kosher or sea salt Measure the peas into a medium-size saucepan. Cover with water and rinse the grains by rubbing them in-between fingertips. Drain and repeat three to four times until the water, upon rinsing the peas, remains fairly clear. Measure and pour 4 cups of water into the pan and bring it to a boil over mediumhigh heat. When some foam arises, scoop it out and discard it. Add the potatoes and turmeric to the peas, stirring once or twice. Lower the heat to

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medium-low and cover the pan. Stew the mélange, stirring occasionally, until the peas are tender, but still firm-looking and the potatoes are cooked, 20 to 25 minutes. While the peas and potatoes cook, preheat a small skillet over medium-high heat. Once the pan feels hot (a palm held close to the bottom usually feels the heat within 2 to 4 minutes), sprinkle in the chiles, coriander and cumin. Toast the spices, shaking the pan very frequently, until the chiles blacken and smell smoky-hot and the seeds turn reddish brown and smell strongly aromatic (nutty with citrus undertones), 1 to 2 minutes. Transfer this spice blend to a blender jar and plunk in the tomato. Purée, scraping the insides of the jar as needed, to make a smooth, reddish brown paste with a smoky aroma. Once the peas are cooked, scrape the spicy, well-seasoned tomato paste into the pan. Stir in the cilantro and salt. Set the heat to medium-high and vigorously boil the dal, uncovered, stirring occasionally, to allow the flavors to mingle and the sauce to slightly thicken, 12 to 15 minutes. For a thicker sauce, mash some of the peas and potatoes with the back of a spoon. Serve warm. Recipe courtesy of Raghavan Iyer (RaghavanIyer.com).

Eat-a-Lot Wakame Sea Vegetable Soup This soup satisfies a body’s call for a dish rich in minerals and vitamins. Yields: 4 servings 1 Tbsp sesame oil 2 garlic cloves, minced 1 Tbsp peeled and julienned ginger 3 scallions, both green and white parts, cut into thin disks 4¼ cups chicken or vegetable broth ¼ cup sake 1 Tbsp instant wakame sea vegetable, soaked in cold water for 2 minutes and drained 1 Tbsp white sesame seeds, toasted in a skillet Tamari to taste Ground white pepper to taste

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In a medium pot, heat the sesame oil over medium heat until it’s hot, but not smoking. Add the garlic and ginger and cook, stirring, for 30 seconds. Add the white part of the scallions, reserving the green part, and cook, stirring, for 1 minute. Add the chicken broth and sake, then bring the mixture to a boil. Add the wakame and the sesame seeds. Season the soup with a few drops of tamari and ground white pepper, and add the green part of the scallions. After a few strong stirs, serve piping hot in individual bowls. Recipe of Hiroko Shimbo from The Japanese Kitchen; permission from Quarto Publishing Group USA.

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Pasta with Caponata Try adding a sliced avocado or a can of tuna fish packed in olive oil. Yields: 4 servings Caponata: 2 Tbsp olive oil ¾ lb eggplant, peeled and diced (about 2 cups) 1 celery rib (about ½ cup) 1 medium onion, chopped (about 1 cup) 1 small tomato, coarsely chopped (about ½ cup) 2 Tbsp capers packed in vinegar 2 Tbsp wine vinegar 2 tsp natural sugar, optional 1 Tbsp pine nuts Kosher or sea salt and freshly ground black pepper to taste

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Pasta: ¾ lb farfalle or penne pasta 1 can tuna packed in olive oil, drained (optional) 2 Tbsp grated Parmesan 2 Tbsp julienned fresh basil leaves For the caponata, heat the olive oil in a large skillet over medium heat. Add the eggplant and cook over medium-high heat, for 15 minutes, until lightly browned, mixing often.

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Remove the eggplant with a slotted spoon and add the onions and celery to the skillet. Lower the heat and sauté, stirring occasionally. When the celery is tender, in about 10 minutes, add the tomatoes. Cover and continue to cook, mixing the vegetables together, for 10 minutes more. Add the eggplant. Drain the capers and soak them in cold water for 15 minutes. Rinse and blot on a paper towel. In a small pan, heat the vinegar and natural sugar together. As soon as the mixture boils, add desired amount of capers and pine nuts, then salt and pepper to taste. Simmer for 1 minute, and then add to the eggplant mixture. Cook over a low heat for 5 minutes. Adjust the seasoning. Transfer to a large serving bowl. The dish is best at room temperature, but can be cold. For the pasta, bring a big pot of salted water to a boil and add the pasta. Cook until al dente, drain and pour over the caponata. Add the tuna if desired. Toss gently and garnish with the Parmesan cheese and fresh basil. Recipe courtesy of Eugenia Bone (Kitchen Ecosystem.com).

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Yields: 8 servings 1 qt sweet cherries, pitted and halved ⅓ cup walnuts, toasted and coarsely chopped ¼ cup flat leaf parsley, coarsely chopped 2 tsp pomegranate molasses Juice of ½ lemon 3 Tbsp extra-virgin olive oil Pinch kosher salt

•

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Sundance Veterinary Wellness located in Warwick Center 14 Copperfield Circle, Lititz Font: CLEANVERTISING BLACK

Colors: R: 169 G: 183 B: 87 R: 169 G: 183 B: 87 R: 70 G: 70 B: 71 R: 207 G: 223 B: 141

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In a small prep bowl, whisk the pomegranate molasses, lemon juice, olive oil and salt until it emulsifies.

Recipe courtesy of Maureen Abood (MaureenAbood.com).

· Massage

Help your pet to better health. Call to schedule an appointment.

In a decorative small salad bowl, combine the cherries, walnuts and parsley.

Dress the salad with the vinaigrette and serve immediately, or later, at room temperature.

Therapy

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ver since skin cancer scares penetrated the national psyche in the mid-1980s, Americans have been conditioned to cover up and slather on sunscreen when we leave the house. Now experts say we haven’t been doing ourselves a favor, even when strictly using all-natural formulas. We’ve been blocking the sun’s life-giving rays, essential for the body’s production of vitamin D, and possibly prompting a host of health problems.

Safe Exposure Update

“Ninety percent of the vitamin D we get comes from the sun, and exposing arms and legs for a few minutes a day is enough for most people with no risk of skin cancer,” says Registered Nurse Sue Penckofer, Ph.D., a professor in the School of Nursing at Chicago’s Loyola University. She’s the lead researcher for the Sunshine 2 Study, a clinical trial investigating the vitamin’s vital role in relieving depression. “Every tissue and cell of your body requires vitamin D to function properly,” says Michael Holick, Ph.D., a medical doc-

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tor who has pioneered vitamin D research at the Boston University Medical Center. A 40-year professor at the Boston University School of Medicine, he’s a fervent advocate of sensible sun exposure. “Vitamin D is actually a hormone, essential for bone and muscle health. It plays a significant role in reducing the risk of infectious diseases, including cardiovascular problems and certain cancers, contributes to brain function and memory, and elevates mood, all while reducing early mortality,” explains Holick, author of The Vitamin D Solution: A 3-Step Strategy to Cure Our Most Common Health Problem. Yet, he says, about half of all Americans are among the 1 billion people worldwide that are vitamin D deficient. Published vitamin D research in the U.S. National Library of Medicine turns up 74,486 studies and citations dating back to 1922, with nearly half done in the past 10 years; 478 of the total were authored or co-authored by Holick or cited his research. His work confirms that sensible sun exposure and supplementing with natural

vitamin D3 brings vitamin D levels vitamin D is impaired.” At least 10 hours a week outdoors to the optimal 40 to 60 nanograms Penckofer’s research confirms in sunshine is crucial for children per milliliter (ng/ml). New rethat fair-skinned people absorb the under 6 for development of healthy eyes. sun’s rays easily and quickly, while search from the University of SurOtherwise, the risk of myopia increases, darker-skinned people have a naturey, in the UK, found D3 twice as effective in raising vitamin D levels which in turn lends risk for cataracts ral sunblock, so they need much as D2, which is often synthetically longer sun exposure to absorb the and glaucoma in adulthood. produced. UVB rays that trigger the produc~University of Sydney Adolescent While the human body tion of vitamin D. She remarks that and Eye Study of 2,000 children manufactures vitamin D as a inadequate vitamin D is a possible response to sun exposure, eating explanation for the greater risk of certain foods like fatty fish, egg yolks and cheese can help. Fortifyhigh blood pressure observed in African-Americans. ing foods with the vitamin is controversial. “It’s interesting that Holick contends that anyone living north of Atlanta, Georthe right sun exposure will correct D deficiency rapidly, but won’t gia, cannot get enough winter sun exposure to maintain optimal create an excess. Our bodies stop producing the hormone vitamin vitamin D levels. “While vitamin D can be stored in the body for D once we have enough,” says Dr. Robert Thompson, an obstetriup to two months, a winter-induced deficiency is a convincing cian, gynecologist and nutrition specialist in Anchorage, Alaska, explanation for the seasonal affective disorder that strikes many in and author of The Calcium Lie II: What Your Doctor Still Doesn’t northern states in January, just two months after the weather turns Know. too cold to get sufficient sun exposure,” explains Penckofer. “In Alaska, we eat lots of fatty fish and take D supplements Bare Minimum in winter. We know there’s no chance we’re getting the D we need from the sun, even when we’re sunbathing in negative 30 degrees Holick, who differentiates between unhealthy tanning and healthy Fahrenheit temperatures,” quips Thompson. sun exposure, recommends exposing arms and legs to noonday sun for five to 10 minutes three times a week for most people. He adds, “Everyone needs 1,500 to 2,000 international units of vitamin D3 [supplements] a day year-round, and obese people need two to three times that much, because their ability to manufacture

Kathleen Barnes is the author of numerous books on natural health, including Food Is Medicine: 101Prescriptions from the Garden. Connect at KathleenBarnes.com.

March 2018

advertorial

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.

pillow to test out. “We offer the only Dream Room, where you can spend 15 minutes to 4 hours resting or even sleeping on a mattress, with 100% sanitary linens, blankets and pillows so people can truly ‘test drive” any natural bedding,” says McClure. 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 Savvy Rest, Naturepedic, Organicpedic by OMI, Posh+Lavish, Pure Talalay Bliss and Vi-Spring. “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

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: LB0318) 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 Mar. 31, 2018. Gardner’s Mattress & More - 830 Plaza Blvd., Lancaster, PA 17601 Phone: 717-299-6228 - Online: www.GardnersMattressAndMore.com

foodie guide

Eat Well

Be Well

Leading a healthy lifestyle can mean different things to different people. That's why we offer thousands* of natural, organic, gluten free, and vegan choices. Our choices are delicious, nutritious and always expanding. *Available at Lititz & Rohrerstown

1050 Lititz Pike, Lititz 301 Rohrerstown Road, Lancaster

Come see what we're brewing in West Reading!

Grand Opening! Sat March 17 11 am-5 pm 701 Court Street Come help us celebrate at our new satellite taproom & brewery with a ribbon cutting, giveways, and samples from local food producers!

DrinkRenewal.com 30

Lancaster-Berks

Want to be included in the Foodie Guide? Call 717-399-3187 or email Publisher@NALancaster.com for more information. GF=Gluten Free, L=Local, O=Organic, V=Vegetarian, VG=Vegan CSA

MARKETS

KWEE JACK FISH CO. Wild Alaskan Salmon Shares Spring Purchase, Summer Harvest September Local Pick-Up 717-842-0180 EatWildSalmon.com/NALB

RHUBARBS MARKET GF, L, O, V, VG Natural and Organic Foods, Body Care and more 1521 Lititz Pike • Lancaster 717-390-3001 RhubarbsMarket.com

FARMERS’ MARKET LANCASTER CENTRAL MARKET Oldest continuously operating farmers market 23 Market St • Lancaster 717-735-6890 CentralMarketLancaster.com MARKETS LEMON STREET MARKET GF, L, O, V, VG Organic Foods and Drinks, Body Care, Gifts 241 W Lemon St • Lancaster 717-826-0843 LemonStreetMarket.com

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RODALE GARDEN STORE GF, L, O V, VG Organic Foods, Gardening Supplies, Gifts 611 Siegfriedale Rd • Kutztown 610-683-6009 RodaleInstitute.org STAUFFERS OF KISSEL HILL FRESH FOODS GF, L, O, V, VG Your Neighbor since 1932 Eat. Shop. Local Passionately Focused on Meeting Your Needs SKH.com

fair trade products

vegetarian/ vegan

Rhubarb’s Market

Lancaster’s Natural Food Store

1521 Lititz Pike, Lancaster | 717-390-3001

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vitamins & body care

Over 30 years in business We’re open Mon-Fri 9-8 Sat 9-6 Follow us:

CAFES/RESTAURANTS

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RENEWAL KOMBUCHA

The Food4All Cafe.teria at Kula Kamala Ashram offers a delicious menu of pay-whatyou-can vegan, gluten-free meals. We encourage, inspire and embrace the knowledge that the quality of the foods we consume empowers our holism, happiness and health.

HIMALAYAN CURRY & GRILL GF, O, V, VG Fine Nepalese & Indian Cuisine 22 E Orange St • Lancaster 717-393-2330 HimalayanLancaster.com

PURE PALATE ORGANIC GF, L, O, V, VG At Lancaster’s Central Market 23 N Market St • Lancaster 516-234-1925 “Keeping it Real, Naturally” with wholesome, healthy, natural & organic foods from local farmers using sustainable practices. We offer grassfed dairy, soy-free, cage-free eggs, ice cream and milk shakes, cheese, fermented foods, soups and gluten-free cookies.

51 North Broad St • Lititz Come what 701 Courtsee Street • West Reading DrinkRenewal.com we're brewing in Facebook.com/DrinkRenewal West Reading! Small-batch probiotic kombucha drinks, handmade using organic ingredients and ferGrand Opening! mented with live, active cultures. Growler fills and Sat kombucha-to-go March 17 available at our taprooms11and various am-5 pm other locations in Lancaster701 andCourt Berks Counties. Street Come help us celebrate at our new satellite taproom & brewery with a ribbon cutting, giveways, and samples from local food producers!

THE FARMHOUSE KITCHEN GF, L, O, V, VG Café and Juice Bar, Wellness Programs DrinkRenewal.com 426 Penn Ave • West Reading 484-869-5193 TheFarmhouse-Kitchen.com UPOHAR GF, L, O, V, VG Vegetarian Restaurant, Catering 798 New Holland Ave • Lancaster 717-569-2782 UpoharEthnicCuisines.com

Season begins April 1st

WILD ALASKAN SALMON SHARES Spring Purchase | Summer Harvest Local Pick-Up in September

Let food be thy medicine and medicine be thy food. ~Hippocrates

To learn more, call 717.842.0180 or

Visit eatwildsalmon.com/NALB for exclusive savings

Rebuild

Reward

Rethink

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foodie briefs

Renewal Kombucha Grand Opening Celebration in West Reading

eremy Sayer, owner and head brewer of Renewal Kombucha, located in Lititz, has announced the opening of a satellite brewery and taproom in West Reading. A Grand Opening celebration will be held from 11 a.m. to 5 p.m., March 17, with free samples of kombucha and other local-made foods, as well as specials on purchases of all kombucha. “Readers now have another local place to find their favorite sparkling probiotic drink and can purchase it on sale by attending our grand opening event, which we are hosting on the Saturday closest to the Spring Equinox to celebrate new beginnings,” enthuses Sayer. “Our new shop has a full tap system with six flavors-three year-round flavors and three rotating flavors-of kombucha, and we offer growler and growlette fills, as well as to-go cups.” Admission is free. Location: 701 Court St., West Reading. For more information, email Info@DrinkRenewal.com or visit DrinkRenewal.com. See ad, page 30.

Store Refresh for Lemon Street Market

emon Street Market, in Lancaster, is undergoing a significant refresh in order to better serve shoppers in 2018 and beyond. Some highlights include maximizing existing space so that customers can navigate the store better, the addition of bulk spices and olive oil, more refrigerators and freezers that will allow for new products, and an increased selection of healthy takeout items from the kitchen, including local, organic and chemicalfree options. All of the updates are in line with the Lemon Street Market mission of cultivating food, health, and community, including environmentally friendly equipment and LED lighting. “This refresh will help shoppers have a better experience at Lemon Street Market,” says owner Patricia Haverstick. “We want to be responsive to the needs of our local community, and expanding our offerings is a part of that goal.” Location: 241 W. Lemon St., Lancaster. For more information call 717-826-0843, email Info@LemonStreetMarket.com or visit LemonStreetMarket.com. See ad, page 31.

Large and Varied Selection at Rhubarb’s Market

hubarb’s Market, Lancaster’s completely natural food store, supports clean eating and healthy lifestyles. Located on Lititz Pike, the store is stocked with natural and organic groceries, frozen foods, organic produce, spices, beverages and products that are gluten-free, dairy-free, vegetarian, vegan and fair trade. Books, supplements, body care items and more can also be found at the market. Friendly team members provide helpful customer service and are available to assist with questions about products and product availability. According to local owners Greg and Sheila Henkel, they have enjoyed serving the Lancaster area for more than 30 years. “Our goal throughout the years has been to fill a niche that has been underserved in the greater Lancaster area,” notes Greg. “We are grateful to be a part of the healthy living community.” Location: 1521 Lititz Pike, Lancaster. For more information, call 717-390-3001, email Info@RhubarbsMarket.com or visit RhubarbsMarket.com. See ad, page 30.

A Life Changing smile Can Be Yours!

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conscious eating

SPICE UP HEALTHY COOKING Six Seasonings with Surprising Payoffs by Amber Lanier Nagle

pices add a punch of extra flavor to our favorite dishes, but they also possess proven health and wellness properties. From regulating blood sugar to reducing inflammation to helping control appetite, behold the magnificent six.

Garlic (Allium sativum)

“There’s a lot of evidence that suggests garlic supports heart health,” says Rosalee de la Forêt, a clinical herbalist and author

717-881-3962 SBJack2011.wix.com/ NutritionUnwrapped Dr. Jack’s new book is now available at amazon.com

Dr. Lipi Roy, a clinical assistant professor at the New York University School of Medicine and blogger at SpicesForLifemd.com, considers turmeric the golden spice of life. “In addition to its role in Indian and Asian cuisine, turmeric is used in traditional Indian medicine to treat common ailments like stomach upset, ulcers, flatulence, arthritis, sprains, wounds and skin and eye infections,” she says. A study published in Oncogene concluded that curcumin (the active ingredient in turmeric) was a more potent anti-inflam-

2026 Miller Road • East Petersburg

STEPHANIE B. JACK, Ph.D Natural Health Consultant

Turmeric (Curcuma longa)

Love Cooking?

is your NEW medicine HOLISTIC NUTRITION DISEASE PREVENTION WOMEN’S HEALTH EDUCATION AYURVEDA & WELLNESS

of Alchemy of Herbs: Transform Everyday Ingredients into Foods and Remedies that Heal. A study published in the European Journal of Clinical Nutrition tracked the blood pressure of 79 patients with uncontrolled hypertension and found that the mean systolic blood pressure of those consuming two 240-milligram capsules of aged garlic extract a day for 12 weeks significantly decreased compared to those taking one capsule or a placebo. “Garlic may also reduce the duration and severity of colds and flu when taken at the onset of symptoms and each day afterwards,” says de la Forêt, citing a study published in Clinical Nutrition. “I mince a clove and mix it with honey to make it easier to swallow.”

ef oodie in all o f us !

Gourmet Tools & Gadgets Visit our website Specialty Foods for a schedule of Premium Herbs & Spices Cooking Classes! 30 E. Main Street Lititz, PA 17543

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Come and see us: Mon-Sat: 10-5; Sun 12-4

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of unlimited classes Yoga

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Herbs are not spices although the term spice is sometimes used to encompass them all. An herb is the leaf of a plant when used in cooking. Spices can be buds, bark, roots, berries, seeds or any other part of a plant, and are often dried. ~McCormick Science Institute

Ballet

matory agent than aspirin or ibuprofen. Try adding a little turmeric and ground black pepper to soups, salads and sauces.

Black Pepper (Piper nigrum)

240 N 7th St, Ste 500, Akron

717-327-0802 · elevatefitnesslanc.com

LOVE the skin you’re in!

Full menu of skin care services and products

Cinnamon (Cinnamomum cassia and Cinnamomum verum)

3695 Marietta Ave, Ste 2 • Lancaster

717-419-4766

Emergence.SkinCareTherapy.net

Bad weather always looks worse through a window. ~Tom Lehrer

Used in India for 4,000 years, black pepper may be the most popular spice of our era. “Black pepper can increase the amount of nutrients your body absorbs from other food and spices,” says de la Forêt. A study published in Plant Medica concluded that subjects consuming a small amount (20 milligrams) of an extract of black pepper showed an increase of retained curcumin in their bodies. For maximum benefits, grind whole peppercorns directly onto food at mealtime.

“One of cinnamon’s super powers is that it may help regulate blood glucose in patients with Type 2 diabetes,” Roy says. In a study published in Diabetic Medicine, subjects taking two grams of cinnamon daily for 12 weeks exhibited much better blood sugar control. Roy suggests sprinkling it on oatmeal, apples, pumpkin pie and brownies. Roast chicken flavored with cinnamon and other spices is another treat.

Ginger (Zingiber officinale)

“Ginger is a rhizome people have traditionally used medicinally to help with digestive issues, including upset stomachs and nausea,” says Karen Kennedy, of Concord, Ohio, a horticulturist and educator at the Herb Society of America. In a study published in the World Journal of Gastroenterology, researchers 34

Lancaster-Berks

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concluded that gastric emptying and relief was more rapid after subjects with frequent or severe stomach upsets ingested 1.2 grams of ginger. Ginger is also linked to increased circulation and reduced inflammation. A study published in Phytotherapy Research noted that this spice also worked in alleviating migraines equal to the pharmaceutical sumatriptan (Imitrex). According to a study in the journal Arthritis, it’s an effective tool in the battle against rheumatoid arthritis. Ginger adds a zing of healthy flavor to hot teas and stir-fried veggies such as broccoli, green beans, carrots or mushrooms.

Paprika (Capsicum annuum)

A common spice added to Hungarian, Portuguese, Spanish, Turkish and Indian cuisine, paprika is rich in natural carotenoids (the orangey pigment in many plants with antioxidant power) and capsaicin, both of which may decrease mortality from chronic illnesses. Another benefit of this capsaicincontaining spice is its ability to control appetite. In research published in the journal Physiology and Behavior, participants that consumed red pepper spice had a slightly higher core temperature and energy expenditure after a meal than the control group. The study further suggested that those that consumed capsaicin-containing spices like paprika ate fewer calories per day and had less interest in food. “Paprika is a great salt alternative, too,” says Roy. “Too often, people think they are craving salt, but they aren’t. They are craving flavor, and paprika gives a nice kick to chili, salad, grilled cheese and so many other foods.” Amber Lanier Nagle is a freelance writer in Northwest Georgia (AmberNagle.com).

‘Herb Your Enthusiasm’ by Courtney Shober and Nicholas Kleinsmith

hroughout history, humanity has used herbs and spices as the go-to for health and healing. Every ethnic tradition on Earth has their own unique connection to herbalism, respecting both the culinary and medicinal aspects of herbs. Herbs can create a nostalgic connection to the sights, smells, tastes and textures of a comforting, familiar memory. The aromas of a spice shop, an ethnic culinary kitchen or flower field are reminders of the potent majesty of herbs. These plants have been with us since the beginning and will continue to be with us throughout the ages. Remember, the spice cabinet is the medicinal cabinet. Incorporating herbs into our daily diet is one of the best ways to harness their nutritional and medicinal benefits. Many of us are already using herbs for their properties but are unaware we are even doing it. An easy example would be caffeinated black and green teas. We are tapping into the caffeinated properties of those particular herbs and using them for our own energy management. There is a vast array of medicinal and nutritional properties of herbs. Fresh basil brightens mood. Ginger tea can bring calm to an upset stomach. Chamomile supports restful sleep. Herbs are underutilized in most modern home kitchens. Underrated, these sensuous plants are beautiful to look at, fun to prepare, have an incredible spectrum of aromas and add complex flavor to the simplest of dishes. Cooking with herbs is an effective way to increase nutrition and train taste buds into a healthier style of eating. Bursting with vitamins and antioxidants, herbs possess healing, detoxifying and immune boosting properties. Being exposed to diverse and unique seasonings expands our palate, making eating more interesting and enjoyable. Home cooks shouldn’t be afraid to be more adventurous in the kitchen. Experimenting with flavor combinations and seeking inspiration from different ethnic cuisines leads to the discovery of combinations that are the most exciting

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and appealing, such as dill and salmon, sage and sweet potato, oregano and tomato, cilantro and lime, lavender and lemon. The possibilities are endless. The more familiar a cook becomes with these wonderful flavors, the more intuitive and fine-tuned their skills become. Eating seasonally and using locally grown, organic ingredients when possible are important goals for every conscious cook at any stage of experience. Though fresh herbs are super easy to grow at home, if a garden or window box isn’t an option, farmers’ markets are the best place to find high-quality herbs. Soft, delicate herbs like basil, cilantro, dill, chives, parsley and mint are best used chopped and raw as finishers–– garnishes with gusto. Their bright, clean taste adds a burst of flavor to dressings, dips, pesto, salads and grain bowls. During colder months, heartier herb varieties like sage, rosemary, thyme and oregano are great to use dried. They’re best suited for recipes with liquids like soups, so the herbs have a chance to rehydrate and infuse their reviving flavor into the dish being prepared. Dried herbs are more potent, so a one-to-three ratio is standard when converting in a recipe; a teaspoon of dried packs a comparable flavor intensity to a tablespoon of fresh. Herbs and spices have immense practicality and versatility, and they bring flavor to life. Courtney Shober is a certified integrative health coach and education coordinator at The Farmhouse Kitchen, in West Reading. For more information, visit CourtneyShober.com and TheFarmhouse-Kitchen.com. See ad, page 31 and 52. Nicholas Kleinsmith is a master herbalist, nutritional consultant and owner of Miach Herbs, in Fleetwood. For more information, visit MiachHerbs.com. See ad, page 52.

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Tree of Life

Taking a Natural Approach to Improving Health by Gisele Rinaldi Siebold

ree of Life, located in Ephrata, is a natural and holistic health practice that specializes in helping clients find answers to health concerns. In an effort to encourage the body’s overall function on a cellular level, focus is placed upon eating nutrient-dense foods, reducing exposure to environmental pollutants and supporting the body in the removal of harmful toxins, as well as appropriate supplementation based upon individual needs. Robert Miller, board certified traditional naturopath, founded the Tree of Life practice in 1993. He and his team of holistic health experts have years of experience helping adults and children of all ages and backgrounds. “We provide the guidance

and services people need to maintain long-term health,” says Miller. Approaching health in a natural way is personal for Miller because he knows first-hand the profound effects it can offer as a solution to regain health, having gone through a personal health crisis in 1993. He is committed to education, and passionate about empowering clients to take control of their own health care and lives. “What sets Tree of Life apart is that our practitioners are able to provide complimentary care and nutritional support to individuals all over the country,” explains Ellen Stark, general manager. Services are available to clients in person, and also by using Skype and Zoom video conferencing.

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Each new client completes a packet that allows them to explain their current state of health, as well as overall goals, detailing areas where assistance is being sought. Client Care Coordinator Laura Rowe, who is a holistic health care practitioner, reviews each intake form and speaks to every prospective new client in order to place them with the appropriate practitioner for their initial consult. Practitioners take an individualized, gentle and effective approach. They consider the quality of nutrition, water, air and environment where the client lives when making lifestyle, supplement, or nutritional recommendations. Services include genetic nutritional, naturopathic, and nutritional consultations, reproductive wellness and fertility optimization, healthy weight loss, reflexology, detoxification therapies, body balance and water and air purification. According to Rowe, clients have sought help for a variety of chronic issues, with the goal of decreasing inflammations and supporting detoxification. She says, “New clients will often tell us that they have tried everything else and are in search of an approach to help them feel well again.” During the past several years, Miller has been researching genetic variants and

“What sets Tree of Life apart is that our practitioners are able to provide complimentary care and nutritional support to individuals all over the country.” ~Ellen Stark, general manager other related topics. “Working with many clients, I have been astounded by how many people’s health concerns are related to genetic issues,” recounts Miller. He created a software program, MethylGenetic Nutritional Analysis, which he uses to assess, analyze and design support for clients based upon their personal genetics, lab work and presenting symptoms. “The Cambium Wellness Center at Tree of Life was created as a go-to resource to purify, vitalize and restore health naturally and achieve optimal wellness,” relates Stark. “We offer the area’s widest array of innovative, non-medical holistic therapies, including the latest wellness technologies that support detoxification, body balance, structural therapy, exercise and healthy weight loss.” More than fifteen modalities and therapies are offered, several of which include bionic hydrotherapy footbaths, hydrogen inhalation therapy, halotherapysalt booth, LightStim bed, various PEMF’s (pulsed electromagnetic fields), and a far infrared sauna. Cambium is a thin layer of cells within stems and roots of woody plants, such as trees, responsible for the healthy growth of the trunk, branches and roots, as cells actively divide and multiply to form new layers of tissue. This naturally occurring process reflects the goals of Tree of Life and The Cambium Wellness Center. Miller, Stark and Rowe concur, “In supporting and achieving balance within and strengthening the body, we can assist and educate clients on how to naturally achieve their health goals”. Tree of Life is located 15 Pleasure Rd., in Ephrata. To schedule a consultation, call 717-733-2003. For more information, visit TOLHealth.com. See ad, page 6 and 53.

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misspent resources to grow and transport the food. According to a report by the National Resource Defense Council, “Getting food to our tables eats up 10 percent of the total U.S. energy budget, uses 50 percent of U.S. land and swallows 80 percent of the fresh water consumed in the United States.” To save money and also live better, here are just some of many easy ways to use up every bit of fresh produce we buy.

Asparagus Ends

FRUGAL FOODIE Practical Uses for Aging Produce by Judith Fertig

hen Jacques Pépin was growing up in France during World War II, he watched his mother use every scrap of food to meet the family’s needs, and then send him to live with a farmer in summer so her growing son could eat fresh from the farm. Today, the internationally renowned PBS-TV chef and cookbook author carries these sensibilities forward at his home and studio in Madison, Connecticut.

“In Europe, and certainly in France, healthy food is much more expensive,” he says. “In America, a chef may have the person that washes dishes also prepare salads. With lettuce, he’ll cut off the whole top, cut out the heart and throw out the rest.” U.S. restaurant kitchens mirror home kitchens, where the average family throws away a quarter of the food they buy, wasting an average of $2,200 a year. These scraps mean wasted food and money at home, plus

Self-described “frugal foodie” Diana Johnson, of Auburn, Washington, never lets asparagus ends go to waste. With the help of a blender, she turns them into a creamy asparagus soup—minus the cream—that her family loves (Tinyurl.com/AsparagusSoupTips).

Broccoli, Swiss Chard and Spinach Stems

Thrifty cooks know the magic of quick pickles. Recycle the brine from pickles and pack thinly cut stems of broccoli, Swiss chard and mature spinach into the jar until covered with the brine, then seal and refrigerate. In a few days, these quick pickles will be ready for snacking and sandwiches.

Carrot and Beet Tops

Very fine carrot tops can be used like parsley. With a food processor or high-speed blender, transform them into a favorite pesto or salsa verde recipe, suggests Registered

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Dietitian and nutritionist Madeline Basler, of Long Island, New York. One of her go-to’s is her Earth Day Carrot Top Pesto (Tinyurl. com/CarrotTopPestoRecipe). Beet greens can be sautéed like spinach, in a little extra-virgin olive oil with garlic, as a veggie side.

Fruit Snippets Stray grapes, a half-finished peach, overripe bananas, wrinkly berries and the core of a pineapple can all go in the freezer, and then into a smoothie.

Leftover Wine Freeze what’s left in the bottle in ice cube trays, suggests Anisha Jhaveri, a film writer and wine lover in New York City. It can add flavor to soups and stews, sauces and desserts like wine-poached pears.

Lemon Peels The limonene in lemon peels is a natural cleaner and degreaser, says blogger Jill Nystul, of Salt Lake City, Utah. She makes her own Citrus Vinegar All-Purpose Cleanser by simply packing lemon peels in

a jar and topping with vinegar. See how at Tinyurl.com/HomemadeCitrusCleaners.

Vegetable Peels and Trimmings Instead of throwing out onion skins, carrot peels, celery leaves and tough leek stems, collect them in a freezer bag over time and store in the freezer. When enough has accumulated to fill a pot, make homemade vegetable stock, suggests Sonnet Lauberth, a certified holistic health coach, blogger and cookbook author in Seattle (InSonnetsKitchen.com/ how-to-make-perfect-vegetable-stock-for). At home, Pépin makes “fridge soup” once a week. “Whatever is left in the fridge—carrots, lettuce, a piece of leftover meat or whatever else I made the other day—goes into the soup,” says Pépin. “We finish it with some vermicelli or polenta or good bread.” A delicious meal, shared with family and friends, makes frugality festive. Judith Fertig writes award-winning cookbooks plus foodie fiction from Overland Park, KS (JudithFertig.com).

Nine Tips to Tackle Food Waste at Home

onathan Bloom, author of American Wasteland: How America Throws Away Nearly Half of Its Food (And What We Can Do About It), suggests many ways to curb this habit at, WastedFood.com. Here are some suggestions from him and others:

4 5

Avoid clutter in the refrigerator and freezer; if we can’t see it, we won’t eat it.

Treat expiration and sell-by dates as just guidelines. There is wiggle room in both, advises Bloom.

Donate extra pantry items to food banks and places that provide hot meals for those in need.

Shop smart. Plan meals for the week with a detailed shopping list, suggests Madeline Basler, a certified dietitian nutritionist in Long Island, New York.

Save, transform and eat leftovers. “Eat down the fridge,” counsels Kim O’Donnell, a chef and cookbook author in Portland, Oregon. Turn leftovers into frittata, sandwich fillings, pasta sauces and soups. In this way, we’re not eating quite the same meal again.

Store food in safe, sealable glass containers, so it’s easy to see.

Preserve the bounty of the garden. Learn how to make quick pickles, pasta sauces and foods to freeze.

Join a food exchange. Emily Paster, cofounder of Chicago Food Swap, helps farmers, foragers, home cooks, gardeners, bakers and canners trade or barter their produce and products.

Go social. PDX Food Swap, in Portland, Oregon; BK Swappers, in Brooklyn, New York; and ATX Swappers, in Austin, Texas, combine food exchange events with a potluck.

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Ilona Selke on the

Power of Dreaming Big by April Thompson

or 30 years, international bestselling author, teacher and speaker Ilona Selke has inspired thousands of people worldwide to create a more fulfilling life by discovering the power of their consciousness. She’s the author of six books, including Dream Big: The Universe is Listening and The Big Secret, co-authored with Jack Canfield. Her Living from Vision course, available in six languages including Chinese, teaches how to use the power of visualization to tap into our highest potential and deepest dreams in order to manifest miracles. Born in the Himalayas to German parents, Selke spent her first three years in Afghanistan speaking Persian and German, and then grew up in Germany. She moved to the U.S. at age 20 to study philosophy, where she met her husband and partner, Don Paris. The couple spent 25 years studying and communicating with dolphins in natural waters, experiences shared through her books Wisdom of the Dolphins and Dolphins, Love and Destiny. They split their time between a geodesic dome home on a Northwest Pacific island and the Shambala retreat center they founded in Bali.

What is key to manifesting our dreams and desires? It’s a four-step process. First, form a clear description in your mind, positively framed and based on your passion. No matter how big the dream, if you are behind it heart and soul, you will manifest miracles. Next, imagine the scenario as if it has already happened. The third and most vital step is to feel the feeling of your fulfilled wish as if it has already manifested. 40

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Fourth, create a metaphorical image that represents the feeling. By applying this method, our clients have manifested a desired pregnancy, funding for an overseas orphanage and redemption of a suicidal teen. In the latter case, the young man went on to focus on his dream of learning jazz piano well enough to play benefit concerts for children being treated for cancer.

Which universal principles are at work behind manifestation? We live in a conscious, interactive universe, and it is listening. Our Western scientific mindset may not support the idea, but thousands of years of mystical teachings, as well as new understanding via quantum physics, teach that the observer is an intri-

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cate part of what appears to be solid matter. In practice, it means we can communicate intentionally with the universe. When we learn to do so, it responds to us.

How do our thoughts affect our reality? All our thoughts, subconscious as well as conscious, affect how things manifest around us. If we have contradictory beliefs, it is hard to manifest things. For example, if we say we want money, but somehow believe that money is dirty, evil or undeserved, then we are pushing and pulling against ourselves. It’s important to dive into our subconscious mind and heart, and deal with the negative feelings that dwell there, such as hurt, sadness and trauma. Make this a daily activity—cleaning your emotional being. Eventually, your subconscious and conscious mind as well as the superconscious will all point in one direction and you will see your desired results. We guide people to build their success, aspirations and dreams in alignment with their deepest values as well as their purpose in life. Uniting purpose and direction is tremendous fuel for moving in the direction of your dreams.

Why does choosing goals aligned with our purpose make them manifest more easily? Personal goals and inner purpose are not always aligned for everyone. However, when you take time to become aware of your deepest dreams, you may find that a part of your purpose is embedded in them. Be aware that many people confuse their larger life purpose with their talents. Our talents are what we love to do, what we are good at. Yet our deeper purpose actually is to shine more light and share more love. That is the common true root to our purpose. My suggestion is to read books that share success stories from those that are living on purpose and provide step-by-step instructions on how to get there. Connect with April Thompson, in Washington, D.C., at AprilWrites.com.

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e are all born with magic, but somewhere along the way, life tends to stomp it out of us. When we are living in our magic, we become curious, passionate and energetic. We thrive. Here are five ways to begin to reclaim our own special vibrancy.

LIVE WITH EARTH’S CYCLES Our planet teaches by example how to live in harmony with the seasons. Rest in the winter, awake to new beginnings in spring and rejoice in summer’s bounty. Give extra thanks in autumn. Live by and with the land, and watch how goodness magically blooms into being.

EXERCISE INTUITION Trusting in our intuition is generally discouraged from a young age. We’re taught to ignore it in favor of logic, following social scripts and displaying expected behaviors. We’re told whom to look to for answers, definitions of right and wrong and true and false, and that grown-ups always know best. A powerful way to counteract this conditioning is to come to trust ourselves. Intuition is like a muscle—the more we use it, the more powerful it becomes. The spiritual “still small voice” won’t lead us astray.

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COMMUNE Speaking our truth is transformative. To be heard, validated and supported is a

powerful catalyst of personal growth and supports self-worth. Whenever possible, make time to meet with kindred spirits and share personal stories, wisdom and struggles around the proverbial fire.

CELEBRATE Spend time thinking about what it is that comprises the essence of oneself and celebrate it—that is where magic lives. Often, the qualities that carry our magic may have been put down. Sensitivity can be considered weakness. Determination might be termed stubbornness. But if we unabashedly love and celebrate these qualities in ourself, we begin to re-conceptualize them as sources of strength and power, and magic seeps through.

STOP ACCEPTING THE MUNDANE Let go of anything that does more to limit rather than propel progress. Review media habits, relationships, jobs and character traits, and be ruthless in pruning what needs to go. Try to interact only with people, activities and things that produce glowing feelings of inspiration, fulfillment and buzzing vitality. Assess habits honestly and choose meaningful substance over comfort, ease and familiarity.

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by Tamar Chansky

This is a family master plan for helping both children and adults resist negative thinking.

Step One: Empathize with a Child’s Experience While the desired outcome is to help a child embrace a different point of view of their situation, the first goal is not to come on too strong with an agenda of change. Instead, start from where they are, based on an expressed emotion. Reflect this with words, a hug or a gesture. Thoroughly accepting how a child feels doesn’t necessarily imply agreeing or sharing the same view, but it does release them from having to show how bad they feel. So when a child says, “I feel like I’m in jail,” resist the urge to say, “Are you crazy?” Rather than try to steer them off their course, go in the direction of their swerve to help direct them back to their best self. The key is to normalize the experience without minimizing it. Exhibiting too much good cheer means they have no choice but to be grumpy to get their point across. Introduce the idea of choice: “Your thoughts are making you feel really bad. I wonder if there is something different we could do.” Don’t oppressively correct them with the right answer; it makes a child feel bad for being wrong.

Step Two: Relabel Instead of being led down a thorny patch lined with terrible impossibilities and accusations, we might steel ourselves to remain calm, get some distance or take our thoughts with a grain of salt. Relabeling begins with noticing a familiar ring to a child’s thoughts and distress; like us, they can also learn to recognize when “Mr. Negative” appears. Then they’re better prepared for discussion. As parents, when we learn to predict, “Yep, I knew my negative thinking was going to jump to that conclusion,” we can decide to choose other interpretations.

Step Three: Specify What Went Wrong Don’t be tempted to try to solve the huge problem initially presented, such as, “I hate my life, everything is terrible, I can’t do anything right.” The goal is actually much smaller, so teach a child to shrink it by narrowing down from some global form to the specific offending thought or situation that needs to be addressed. With young children, frame this approach as doing

detective work to locate the source of the problem; with older children, explain that it’s usually a triggering event that makes us feel really bad—the straw that broke the camel’s back. It’s key to helping them know what to do to feel better.

Step Four: Optimize and Rewire When a child is thinking negatively, their thoughts stall, their strengths and resources lock up, and their energy, motivation and hopefulness are drained. Try different settings or perspectives on the specific problem the child has identified and choose the version or interpretation that works best for them, one that is the least damaging, most accurate and gets their system moving in a new direction.

Step Five: Mobilize to Be the Change When we can’t think our way out of a mood, we can move ourselves out of it. Like picking up the needle on a skipping record and putting it down elsewhere,

doing something active helps the brain engage in something enjoyable until our nervous system recovers. Thoughts, like a windup toy with its wheels against a wall, can keep spinning fruitlessly in place until manually turned in a new direction. Redirecting differs from distracting ourself from negative thoughts. Distractions play hide-and-seek with negativity; eventually, it will find us again. The master plan in caring for a child calls for us to first dismantle the power of whatever perspective is bullying them, correctly value ideas and then focus on what matters most. Whether we’re accepting or dismissing thoughts that suggest themselves, either way, we’re the boss because thoughts have only the power we give them and we are equipped to let them float on by or to amend, correct or replace them. Psychologist Tamar Chansky, Ph.D., is the founder and director of the Children’s and Adult Center for OCD and Anxiety, in Plymouth Meeting, PA. Her many books include Freeing Your Child from Negative Thinking. For more information, visit TamarChansky.com.

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hen life makes a long workout impossible, a 10-minute, totalbody fitness routine can be super-efficient and effective, if done right. To maximize results, strategically order the exercises to work different muscles each time, allowing one set of muscles to rest while working another. This is the basis for a 10-step workout that Franklin Antoian, an American Council on Exercise-certified personal trainer and founder of iBodyFit, created for SilverSneakers. The steps can be part of a regular routine or done on their own three times a week every other day, gradually working up to five days a week. Needed equipment includes a chair, light dumbbells (or filled water bottles or food cans), a yoga block (or small soft ball or pillow) and a watch or timer. Given extra time, warm up by walking in place for five minutes, and then perform each exercise in order for one minute, doing as many reps as possible. Try not to rest between exercises. If a full minute feels too challenging, start with 45 seconds of exercise and 15 seconds of rest.

ARM CIRCLES. Stand with feet hip-width apart. Extend arms straight out to each side at shoulder height

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by Locke Hughes

with palms facing down. Swing arms forward in a circular motion for 30 seconds, and then backward for 30 seconds. Keep shoulders down and back and elbows slightly bent.

SHOULDER SHRUG. Stand with feet hip-width apart. Hold dumbbells with arms down, palms facing inward. Slowly raise shoulders as if trying to touch the earlobes. Pause, and then lower and repeat. Continue for one minute. Make it easier by doing slow and controlled reps without dumbbells.

WALL PUSHUPS. Stand at armâ&#x20AC;&#x2122;s length away from a wall with feet hip-width apart. Place palms shoulder-width apart on the wall. Bend elbows and lower the upper body toward the wall, keeping the core tight and straight. Pause, and then press back to the starting position and repeat. Continue for one minute. Make it harder by taking a step back from the wall, pushing out from a kneeling position.

SEATED ADDUCTION. Sit in a chair with a yoga block between the knees. Press knees together to squeeze the device, pause for three seconds. Relax

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and repeat. Continue for one minute.

HIP EXTENSION. Start on hands and knees with palms flat on the floor, shoulder-width apart. Align the neck and back while looking down or slightly forward. With foot flexed and knee bent, slowly raise the right foot toward the ceiling until the thigh is parallel with the floor. Pause, and then lower. Continue for 30 seconds, and then repeat with the left leg. To make it easier, try it while standing, keeping the lifted leg straight, and hold the back of a chair for support.

BRIDGE. Lie face-up on the floor with knees bent and feet flat. Press heels firmly and raise hips to form a straight line from shoulders to knees. Pause

for three seconds in this position, and then lower and repeat. Continue for one minute.

CLAMSHELL. Lie on the floor on the left side, with hips and knees bent 45 degrees, the right leg on top of the left, heels together. Keeping feet together, raise the top knee as high as possible without moving the pelvis or letting the bottom leg leave the floor. Pause, and then return to the starting position. Continue for 30 seconds; switch sides and repeat.

SEATED KNEE RAISE. Sit at the front of the chair with knees bent and feet flat, holding onto the sides for balance. Keeping the knee bent, lift the right leg about six inches off the floor. Pause for three seconds, and then lower and repeat with the left leg. Continue alternating for one minute.

BICEPS CURL. Stand with feet hip-width apart. Hold dumbbells with arms at each side, palms facing forward. Keeping the upper arms still, bend both elbows to bring the dumbbells as close to the shoulders as possible. Pause, and then slowly lower and repeat. Each time arms return to the starting position, completely straighten them. Continue for one minute. Make it easier with slow and controlled reps without using dumbbells.

TRICEPS EXTENSION. Stand with feet hip-width apart. Hold the end of one dumbbell with both hands. Position arms so elbows are pointing up, with upper arms by the ears and the dumbbell behind the head. The neck is aligned with the back; with shoulders down and back. Keeping upper arms still, straighten the elbows until the dumbbell is overhead. Pause, and then slowly lower and repeat. Continue for one minute. Make it easier by sitting in a chair.

Locke Hughes, of Atlanta, GA, contributes content to SilverSneakers, a community fitness program that helps older adults maintain a healthy lifestyle and improve well-being. Learn more at SilverSneakers.com.

yoga guide Yoga in Berks county KULA KAMALA FOUNDATION

ELEVATE FITNESS

240 N 7th St, Ste 500 • Akron 717-327-0802 ElevateFitnessLanc.com

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

Hatha, Vinyasa, Fusion, & Restorative Yoga Zumba, Ballet

Yoga, Thai Yoga, Meditation, YTT, Workshops, Kirtan

HEATHER @ HEART SPACE | HAPPY PLACE

MOBILE YOGA UNIT

Serving Berks and Lancaster Counties YindiBody@gmail.com BlissedOutLife.com

S Second St • Columbia 717-974-4841 HS-HP.com

Customized private, group or corporate classes

Restorative, Slow Flow, Vinyasa, Integrative Yoga Therapy, Meditation, Sound Baths, Yoga Nidra

SHRI YOGA & WELLNESS CENTER

KUNDALINI YOGA in LANCASTER

511 Reading Ave, 2nd Fl • West Reading 610-898-0505 ShriYogaPA.com Yoga, Yoga Wall, Meditation, YTT

Facebook: Kundalini Yoga with Sukh Prakash Facebook: Sat Nam Soul Maricelle Sheldon/ Nishan Adi SatNamSoul Kundalini Yoga

TULA YOGA at the RESTORATIVE CENTER

SWAY YOGA

Gentle, Hot, Vinyasa, Meditation, YTT

Restorative, Gentle, Vinyasa

6 Hearthstone Ct, Ste 304 • Reading 610-781-1430 TulaYogaCenter.com

Yoga in lancaster county BRIALA BODYWORKS

407 W Chestnut St • Lancaster 717-396-1108 BrialaYoga.com Group and Private classes, yoga retreats

336 Locust St • Columbia 717-413-5134 SwayYogaStudio.com

THE YOGA PLACE IN EPHRATA 922 N Reading Rd • Ephrata 717-336-5299 TheYogaPlaceInEphrata.com

Hatha, Gentle, Meditation, Prenatal, Yoga therapy, Tai Chi

WILLOW YOGA STUDIO 25 Nolt Ave • Willow Street 717-617-2128 WillowYogaStudio.com Gentle Flow, Vinyasa, Restorative

YOGA ON ORANGE

129 E Orange St, 4th Fl • Lancaster 717-392-3992 YogaOnOrange.com Gentle Yoga for Vets, Caregivers, Teachers, 50+, Gentle Flow, Restorative, Barre, Training

Find out how you can be included in the Yoga Guide! Call 717-399-3187 or email Publisher@NALancaster.com for more information.

Isn’t it amazing that we are all created in God’s image and yet there is so much diversity among his people? ~Desmond Tu

March 2018

calendar of events

FRIDAY, MARCH 9

NOTE: All calendar events must be received by the 10th of the month and adhere to our guidelines. Visit our websites at NABerks.com and NALancaster.com or email us at Publisher@ NALancaster.com for guidelines and to submit entries. No phone calls or faxes, please. THURSDAY, MARCH 1 Dress up Your Greens – 6-7pm. All ages. Celebrate National Nutrition Month® by boosting your veggie intake. Create and taste salad dressings that will not only satisfy your taste buds, but also transform your greens! Free. Giant Food Stores, 1605 Lititz Pike, Lancaster. To register, call nutritionist Kilene Knitter, 717-299-0391.

FRIDAY, MARCH 2 Yoga Nidra Meditation with Tasha Goldberg – 7-8pm. Erase what you think meditation is… experience what it feels like. Experience guided imagery and deep relaxation to circulate consciousness throughout your body. Bring blanket, mat, etc. $15adv/$20day of. Radiance, 9 W Grant St, Lancaster. 717-290-1517.

SATURDAY, MARCH 3 Magical Mystery Tarot Series – 9-noon. Dive deeper into the venerable Tarot as a gateway for personal growth and spiritual expansion. Explore symbols, layouts, practices. Join Karen Carnabucci for one class or all four in series. $35adv/$40day of. Radiance, 9 W Grant St, Lancaster. 717-290-1517. Organic Gardening 101 – 10am -1pm. Bring your garden gloves and learn the best practices for starting your plants in a greenhouse, cold frame or a windowsill. Learn about equipment, containers for indoor seed starting, soil and seed starting mixes, grow lights and watering schedules, transplanting and how to care for your young plants to enjoy a bountiful summer harvest. $60. Register online. Rodale Institute, 611 Siegfriedale Rd, Kutztown. RodaleInstitute.org. Rodale Garden Store Open House – 10am-4pm. Browse organic seed catalogs, place custom orders, plan a dream garden with help from one of our gardening experts (from approximately 1pm to 2pm), taste test new organic foods, and peruse our brand-new spring inventory items! Rodale Institute, 611 Siegfriedale Rd, Kutztown. 610-683-6009 RodaleInstitute.org. Escape from the Realm of Hungry Ghosts – 10:30am-4:00pm. Chris Crotty, MA, facilitates a Buddhist retreat of mindfulness and heart-opening practices which can provide refuge in the midst of confusion and craving. Sponsored by Refuge Recovery sangha, retreat is open to all and appropriate for all levels. $35. For info: hOMe PYM, 154 Skyline Dr, Reading. 610-621-6351. hOMePYM.com. Qigong with Sifu Mark Siegrist – 11am. Qigong is an ancient holistic system of coordinated body postures and movement, breathing, and meditation used for health, spirituality, and martial arts training. $12 drop in, or class card. Tula Yoga at Restorative Center, 6 Hearthstone Ct, Ste 304, Reading. Deepening Relationships with Nature Spirit Allies – 1-4pm. Adam Davis leads a discussion of ongoing relationships with entities and energies, how

Lancaster-Berks

to enhance connections. Personal transformation, healing, guidance all are possible. $30adv/$35day of. Radiance, 9 W Grant St, Lancaster. 717-290-1517.

SUNDAY, MARCH 4 Labyrinth Walk – 1-4pm. Walk the seven-circuit pathway with meditation, journaling and guidance using the earth's elements as the focus. Free. UUCL, W Chestnut St, Lancaster. UUCLOnline.com.

MONDAY, MARCH 5 Cooking Class: Easter Eggstravaganza – 12pm. Learn the basics of how to correctly melt and coat using chocolate. Joe Sofia makes creating with chocolate so easy that you will have no trouble recreating these confections in your home. A hands-on class. $55. Pre-register. Zest! 30 E Main St, Lititz. 717-626-6002. ZestChef.com. Trauma-Sensitive Mind-Body Practices for Women – 6:30-8:30pm. Diane Richards will create a safe space for women to explore their innerlandscapes through mindfulness, visualization, positive affirmations, yoga postures and a connection to breath. Lancaster Chapter of the American Holistic Nurses. $20. Open to all. Sage Continuing Education, 719 Olde Hickory Rd, Lancaster. For info: RestoreEnergy12@gmail.com.

TUESDAY, MARCH 6 Workshop: 5 Secrets to Living Longer – 6:157pm. Become better informed and learn how to live a healthy and balanced life. Free. RSVP: Family Chiropractic Wellness Center, 1717 Old Philadelphia Pike, Lancaster. 717-208-2988. FamilyChiropracticLancaster.com.

WEDNESDAY, MARCH 7 Let’s Click with Electronics – 6-7pm. Andrew Mayers from Let’s Click Technology Solutions offers quick tips on electronic devices, such as smartphones, tablets, and laptops. Free. Health by Design/Evolve Now, 352 E Main St, Ste 100, Leola. 717-556-8103. HBDClinic.com.

THURSDAY, MARCH 8 Dishes 2 Nourish – 10-11am. “Unwrap the Truth: Sugar.” Is sugar bad or good for you? Does it feed cancer? Includes a cooking demonstration, answers to frequently asked questions, and a time for Q&A. Free. Held at Lancaster Cancer Center, 1858 Charter Lane, Greenfield Corporate Center, Lancaster. Seating is limited. Registration required. 717-291-1313 ext. 102 or email LColeman@ LancasterCancerCenter.com. Cooking Class: Nutrition by the Season – 6pm. $55. Giant Food Store’s Nutritionist, Kilene Knitter, RD, LDN offers a fun and interactive culinary nutrition experience. Learn all about Giant’s newest meal planning program, Savory Sunday and leave class ready to plan and prepare balanced, budgetfriendly meals for your family. Pre-register. Zest! 30 E Main St, Lititz. 717-626-6002. ZestChef.com.

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Let's Wine About It – 4-6:30pm. Have fun at the happy hour open house where your complaints are turned into solutions. Sample services and enjoy light refreshments. Adults only, please. RSVP by March 2 to receive a free gift. A Therapeutic Effect, 313D Primrose Ln, Mountville. 717-285-9955. ATherapeuticEffect.com.

savethedate Coffee & Contemplative Prayer

Come for coffee, tea and a time of prayerful contemplation and silence in community with others. We will be practicing a different prayer form at each gathering. Please join us as we seek connection with ourselves, each other & God.

Saturdays, March 10, 17, 24, 31 9:30-11am $10 per session/$30 for 4. Includes a certificate for $10 off a Spiritual Direction or Reiki session! Lancaster County location For info: Deb@MySacredPathways.com

savethedate International Women’s Day #Press for Progress

A day to celebrate women! Keynote speaker Jess King is running for Congress to keep America's promise for Pennsylvania's 16th Congressional District. Breakout sessions will be focusing on women in politics, economics, health/wellness and social change/current topics such as domestic violence, intimate partner violence and more. At lunch, enjoy visiting various vendors of crafts and food.

Saturday, March 10 • 9:30am-2pm Thaddeus Stevens College of Technology 750 E King St, Lancaster Facebook: International Women’s Day Celebration Lancaster

SATURDAY, MARCH 10 Start a Backyard Apple Orchard – 10am-1pm. Learn from Don Jantzi, Rodale Institute’s orchard manager for more than 30 years, about apple varieties, how to plant an organic orchard, care from pests and disease, and pruning techniques. Take home a starter package that gives you step-by-step instructions to succeed in growing your own organic apples. $60. Register online. Rodale Institute, 611 Siegfriedale Rd, Kutztown. RodaleInstitute.org. Mindful Music in Meditation – 11:30am-12:30pm. Let yourself go gently into a dream in the company of kindred spirits. Carolyn Whitt MS with musician Gene Groeschel on flute & kalimba. $5 or ROOTS & BLUES Festival pass. Mulberry Art Studios, 21 N Mulberry St at Grant St, Lancaster. Unfolding Love – 12:30-2:30pm. Experiential personal growth group to explore relationships,

business and health, with focus on healing ancestral and energetic trauma. $25. Samaritan Counseling Center, 1803 Oregon Pike, Lancaster. 717-4660788. RealTrueKaren.com. Movie: GMO-OMG! – 2-4pm. Join us for a community screening of the documentary film which investigates the impact of genetically modified ingredients from environmental and human health perspectives and looks at what some folks are doing to thwart industrial systems—from organic farmers to dedicated seed savers who are fighting for food diversity in an era of monoculture. Get tickets online. Rodale Institute, 611 Siegfriedale Rd, Kutztown. RodaleInstitute.org.

savethedate A relaxing, free-spirited look at how creativity flows when we let go of our inhibitions. Start a poem, begin a story, share a memory – or just listen! – as we explore how the process of creative writing uplifts and transforms our lives. Beginners welcome. Sharing optional!

Women's Memoir Writing Workshop: "Exploring Our Life Stories" Mondays, March 12 – April 2 6:30-8:30pm

Women's Intro Workshop "Writing Without Fear" Mondays, April 16, 23, 30, May 14, 21 – 6:30-8:30pm

Call for fees/directions. Write from the Heart Lancaster Studio 717-393-4713 • WriteFromtheHeart.us

savethedate Introduction to Chakras

Become better acquainted with the seven main chakras and the energy fields in our body. Each chakra will be reviewed, along with how imbalances in the chakras may lead to imbalances in the physical body.

Monday, March 12 • 7-10pm OR Monday, March 26 • 7-10pm Cost: $99 Sage Continuing Education for the Healing Arts 719 Olde Hickory Rd, Lancaster To register: SageContinuingEd.com or 717-314-1733

TUESDAY, MARCH 13 Wellness Day for People with Disabilities – Enjoy a complimentary 30-minute stress treatment. Appointments limited and fill quickly. Free ($55 value). The Spa at Willow Pond, 1487 Old Lancaster Pike, Sinking Spring. 610-507-9004. TheSpaAtWillowPond.com. Workshop: BOUGHT-The Truth Behind Vaccines – 6:15-7pm. Become better informed and learn how to live a healthy and balanced life. Free. Family Chiropractic Wellness Center, 1717 Old

Philadelphia Pike, Lancaster. RSVP: 717-208-2988. FamilyChiropracticLancaster.com.

THURSDAY, MARCH 15 Lancaster Community Reiki Clinic – 6:30-8:30pm. 30 minutes of reiki offered every third Thursday of the month. By appointment, by donation. Farm and Home Center, 1383 Arcadia Rd, Lancaster. 717-8249209. LancasterCommunityReikiClinic.org.

savethedate Who Cares for the Caregiver?

Weekend Retreat for Personal & Professional Caregivers

Rest and renew while exploring self-care strategies to help you stay connected to the heart of your calling. Retreat includes prayer, presentations, times of silence, reflection, and sharing. Massage and gentle yoga available at a reduced cost. Participants are invited to the dress rehearsal and/or the Sunday 2pm chamber choir Opus One ECHO’s concert.

Friday, March 16 • 5pm through Sunday, March 18 • 2pm $200 ($100 non-refundable deposit) includes all meals Jesuit Center for Spiritual Growth 501 N Church St, Wernersville For info or to register: 610-670-3642 JesuitCenter.org

SATURDAY, MARCH 17 Magical Mystery Tarot Series – 9-noon. Dive deeper into the venerable Tarot as a gateway for personal growth and spiritual expansion. Explore symbols, layouts, practices. Join Karen Carnabucci for one class or all four in series. $35adv/$40day of. Radiance, 9 W Grant St, Lancaster. 717-290-1517. Herbal Gardens Workshop – 10am-1pm. The workshop will cover varieties of plants, how to start from seed, planting, garden maintenance, and harvesting. The workshop will include classroom instruction and a tour of Rodale Institute’s greenhouses. $60. Register online. Rodale Institute, 611 Siegfriedale Rd, Kutztown. RodaleInstitute.org. Renewal Kombucha Grand Opening Celebration – 11am-5pm. Celebrate our new location with a ribbon-cutting, samples of kombucha and other localmade foods. Free. Renewal Kombucha, 701 Court St, West Reading. 610-898-4598. DrinkRenewal.com.

savethedate Tails of Comfort KPETS Fundraising Dinner

Enjoy fun, food and festivities as WGAL’s Lori Burkholder introduces “Tails of Comfort” guests, dinner, silent auction, raffles and more. Meet and mingle with KPETS Therapy pets!

Sunday, March 18 • 4-7pm

$75pp includes hors d’oevres, dinner and dessert Wolfe Auditorium at Brethren Village 3001 Lititz Pike, Lancaster For info/tickets: 888-685-7387

TUESDAY, MARCH 20 Cooking Class: Very Vegan – 6pm. Plant based Chef Gili Kieffer never disappoints with her creative and delicious, yet easy, vegan menus. $55. Preregister. Zest! 30 E Main St, Lititz. 717-626-6002. ZestChef.com. Egg-cellent Eats – 6-7pm. All ages. Time to dye and decorate your Easter eggs. Before hopping in, join us for a fun-filled class of unscrambling the truth about eggs, using food to naturally dye Easter eggs, and sampling a variety of egg-cellent eats! Free. Giant Food Stores, 1605 Lititz Pike, Lancaster. To register, call nutritionist Kilene Knitter, 717-299-0391. Spring Equinox AcuSalt and Sound Therapy – 6-6:45pm. A simultaneous group treatment of acupuncture and sound therapy in a healing salt room. The benefits of natural salt immersion are combined with the powerful ancient healing practices of acupuncture and sound meditation. $60. Salt Efx, 6045 Allentown Blvd, Harrisburg. Contact Lana Ryder for info: 610-301-4356. Workshop: Myths of Chiropractic – 6:15-7pm. Become better informed and learn how to live a healthy and balanced life. Free. RSVP: Family Chiropractic Wellness Center, 1717 Old Philadelphia Pike, Lancaster. 717-208-2988. FamilyChiropractic Lancaster.com.

WEDNESDAY, MARCH 21 Emotional Freedom Technique (EFT) – 6:30pm. Learn this form of psychological acupuncture to remove uncomfortable emotions that limit our success. $18 cash or check at the door. The Center for Spiritual Awareness, 349 West Main St. Leola, next to Funck's Restaurant. CSA-PA.org.

THURSDAY, MARCH 22 Crystal Healing 101 Intro – 6:30-7:30pm. Learn why crystals work, how to help them be more effective, how to work with them and learn a few that will benefit you the most. Pre-register: $25. Register by March 12th to receive a free crystal set - personally selected for you. Heart Space|Happy Place, Columbia. 717-770-4010. HS-HP.com. Sound Medicine Journey with Angela Blueskies – 7-8:30pm. In this gently guided session, enter into a receptive state of relaxation and bathe in a lush array of sounds including voice, toning, mantra, strings, flutes, chimes & bowls. $25adv/$30day of. Radiance, 9 W Grant St, Lancaster. 717-290-1517.

savethedate 13 Annual Health & Fitness Fair th

“Healthy to the Core”

Good health comes from eating whole, unprocessed foods and exercise. Learn from the professionals how to prepare simple, healthy meals and how to start an exercise program that’s right for you! Chef presentations, vendors, free health screenings, kid’s healthy snack workshop, door prizes and more!

Saturday, March 24 • 10am-3pm Free to attend Bright Side Opportunities Center 515 Hershey Ave, Lancaster 717-509-1342 ext. 246 BrightSideOpportunities.org

March 2018

SATURDAY, MARCH 24 Luminous Love Festival – 8am – 8pm. Yoga, meditations, reiki, massage, workshops, vendors, music, dance, healthy vegan gluten-free meals, tasty chai tea, and a growing community of compassionate, spiritually minded individuals! Some programs, workshops, and vending will be fee-based. All ages, admittance by donation. Kula Kamala Foundation & Yoga Ashram, 17 Basket Rd, Reading. 484-5095073. KulaKalamaFoundation.org. Reiki Master Class – 9:30am – 4pm. With Master Teacher, Carol Yurick. Prerequisite: Reiki I and Reiki II. Reiki Master certificate provided same day. Cost $299. Registration and deposit required via website. The Center for Spiritual Awareness, 349 W Main St, Leola, next to Funck's Restaurant. 717-874-8669. CSA-PA.org. Fundamentals of Tea – 10am-12pm. Join us for an engaging discussion on the characteristics of tea culture, history of tea, and the emergence of the specialty, organic, and fair trade industries. Attendees will learn how to brew in the traditional Chinese way to yield the ideal cup and will have the unique opportunity to sample organic teas from Sri Lanka and China. $60. Register online. Rodale Institute, 611 Siegfriedale Rd, Kutztown. RodaleInstitute.org. Intro to Oils at Emergence – 12-2pm. Learn the basics of essential oils, how and when to use them, and how they can support your well-being. Free. Pre-register to secure your spot. Emergence Skin Care Studio, 3695 Marietta Ave, Unit 2, Lancaster. 717-419-4766. Emergence.SkincareTherapy.net. Durga Ashtami – 7:30-8:30pm. Monthly celebration of Durga, an incarnation of the Universal Shakti or Divine Mother. Bring a small offering of flowers or fruit. Prasad will be served. This event is open to everyone interested to know more about Yoga, to meet the Goddess, and/or to deepen their spiritual practices. By donation. Kula Kamala Foundation & Yoga Ashram, 17 Basket Rd, Reading. 484-5095073. KulaKamalaFoundation.org.

SUNDAY, MARCH 25 Contemplative Mass – 5-6pm. All faith backgrounds welcome. Free. Saint James Episcopal Church, corner of Duke & Orange, Lancaster. SaintJamesLancaster.org.

$ave Time & Energy! Please call ahead to ensure that the event you're interested in is still available.

SATURDAY, MARCH 31 Backyard Composting – 10am-1pm. Learn about the right bin and location for composting, how to manage compost materials throughout the year, prevent pest and insect problems, and review many harvesting techniques. The presentation will take place at Rodale Institute’s new compost demonstration site. $60. Register online. Rodale Institute, 611 Siegfriedale Rd, Kutztown. RodaleInstitute.org. Book Signing – 1:30-3:30pm. “Simply Be Your Magnificent Self! A Guide for Empowering Girls and Women.”. Donna Styer talks on the book she coauthored with Cynthia Stauffer on how to improve girls’ self-esteem & confidence. Book available for purchase. Radiance, 9 W Grant St, Lancaster. 717-290-1517.

savethedate Spring Inner Peace Holistic Expo

Enjoy visiting a variety of holistic health practitioners including acupuncturists, aromatherapists, chiropractors, massage therapists, reiki practitioners and reflexologists, vendors of natural products for personal and home use, CBD oil, and crystals, stones and jewelry. In addition, psychics, tarot card readers, and aura photography will be available. There are informative lectures throughout the weekend and food for purchase.

Saturday, April 14 • 10am-6pm Sunday, April 15 • 10am-5pm $7/day, kids 12 and under FREE Hamburg Field House, Hamburg Pa For info: 610-401-1342 InnerPeaceHolisticExpo.com

TUESDAY, MARCH 27 Workshop: Stress – 6:15-7pm. Become better informed and learn how to live a healthy and balanced life. Free. Family Chiropractic Wellness Center, 1717 Old Philadelphia Pike, Lancaster. RSVP: 717-208-2988. FamilyChiropracticLancaster.com.

WEDNESDAY, MARCH 28 Cooking Class: Cooking with Quinoa – 6pm. $55. Superfood, Quinoa, is not only high in protein, but contains all 9 essential amino acids, making it a complete protein and it’s gluten free! You will love making these tasty, nutritious recipes! A Gluten Free class. Pre-register. Zest! 30 E Main St, Lititz. 717-626-6002. ZestChef.com. Free Talk: Lose Weight & Release Fat – 6:307:30 pm. Learn about the Contour Lipo Light & Purification Program, a body-sculpting technology that releases stubborn fat resistant to diet and exercise as part of a comprehensive weight management program. Call to reserve your spot. Link Chiropractic Clinic, 3130 Pricetown Rd, Fleetwood. 610-944-5000.

Lancaster-Berks

savethedate ReikiSound with Lana Ryder

Bring the power of sound to your Reiki or other healing energy practice with an introduction to the fundamentals of sound therapy and correct protocol. There is plenty of practice time with the use of crystal and metal singing bowls, tuning forks, vocal language of light and shamanic percussion. No music experience necessary. Tuition includes use of all instruments in class, the ReikiSound book, group sound immersion and certificate.

Saturday, April 14 • 12-8pm $235. Register by April 4; class size limited to 8 Firefly Hollow Holistic Wellness Center 200 Farm Ln, York To register: Clients.MindBodyOnline.com

NALancaster.com | NABerks.com

savethedate Empowered Light Holistic Expo

Enjoy inspiring lectures, meditations, yoga, alternative healing treatments like reiki, massage and reflexology, as well as angelic and intuitive readings. Try healthy food samples, and purchase natural products for personal and home care. Empowered Light Holistic Expo will focus on healthier lifestyles, including food, physical activities, stress reduction and self-care.

Friday, April 27 • 5-9pm Saturday, April 28 • 10am-6pm Sunday, April 29 • 10am-6pm Greater Philadelphia Expo Center, Halls D & E, Oaks, PA Sue Greenwald: 484-459-3082 EmpoweredLight.com

savethedate An Evening with Nadia Bolz-Weber Hosted by the Parish Resource Center

Best-selling author and founding pastor of House for All Sinners and Saints in Denver, CO, Nadia Bolz-Weber has created a congregation that is open to those struggling with addiction, as well as persons who are uncomfortable in traditional churches. BolzWeber will speak about her own faith journey and her vision for the changing church.

Saturday, April 28 • 7-8:15pm For tickets: ParishResourceCenter.org $35, Members $29 Lampeter-Strasburg School's Performing Arts Center 1600 Book Rd, Lancaster

savethedate Embrace Possibilities

Learn how your thoughts and beliefs affect your life, and embrace the possibilities of positive thinking and changing your beliefs to change your life. Based on the book Infinite Possibilities, The Art of Living Your Dreams by Mike Dooley, the 4-week course will prepare you to live the life of your dreams.

Tuesdays May 1, 8, 15, 22 • 6-10pm $200 includes workbook Sage Continuing Education for the Healing Arts 719 Olde Hickory Rd, Lancaster To register: SageContinuingEd.com or 717-314-1733

on going events

sunday Vinyasa Yoga – 9:30am and 11:15am. Multi-level flow yoga. $15. Willow Yoga Studio, 25 Nolt Ave, Willow Street.717 617-2128. WillowYogaStudio.com. A Course in Miracles – 9:30am. Healing and Quiet Meditation at 10:30am followed by a weekly service. Potluck the last Sunday of the month. Lancaster Metaphysical Chapel, 610 Second St, Lancaster. 717-399-4733. Kirtan and Satsang – 12:30-1:45pm. Enjoy beautiful music, devotional chanting, and an open discussion about yoga and life. Celebrate the many names of the Divine, connect with our community, and feel recharged for the rest of your week! By donation. Kula Kamala Foundation & Yoga Ashram, 17 Basket Rd, Reading. 484-509-5073. KulaKamalaFoundation.org. 30 Vinyasa/Flow 30 Restorative – 6pm. Enjoy 30 minutes of Sun Salutations and flowing from pose to pose, followed by 30 minutes of restorative yoga. $12 drop-in. Sway Yoga Studio, 336 Locust St, Columbia. 717-413-5134. SwayYogaStudio.com.

monday Vinyasa Flow – 9:30am. $12 drop-in. Sway Yoga Studio, 336 Locust St, Columbia. 717-413-5134. SwayYogaStudio.com.

Restorative Yoga with Heather – 11am. Enjoy relaxation and gentle stretching. $12 or $80 for a 10-class pass. Sway Yoga, 336 Locust St, Columbia, HS-HP.com/yoga. Vinyasa Flow – 6pm. $12 drop-in. Sway Yoga Studio, 336 Locust St, Columbia. 717-413-5134. SwayYogaStudio.com. Reiki Share – 7:30-9pm. Join Charles for a guided meditation and a sharing of reiki (rei - universal, ki - energy). All levels and non-attuned practitioners are welcome. An explanation of the history and practice of reiki provided. This program is by donation. By donation. Kula Kamala Foundation & Yoga Ashram, 17 Basket Rd, Reading. 484-5095073. KulaKamalaFoundation.org.

tuesday Contemplative Prayer/Meditation – 8-8:30am. Free. Chapel, Saint James Episcopal Church, corner of Duke & Orange Sts, Lancaster. SaintJamesLancaster.org. Hatha Yoga Slow Flow – 9:30am. Heather takes you through the poses with a gentle flow. $12 or $80 for a 10-class pass. Sway Yoga, 336 Locust St, Columbia, HS-HP.com/yoga. Gentle Body Restore 50+ – 10-11am.Gentle and therapeutic yoga practice. $17 drop-in. YOGA on Orange, 129 E Orange St, Lancaster. 717-392-3992. YogaOnOrange.com.

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Zumba B4 Yoga – 5:30-6:30 pm. Sizzle with 30 minutes Zumba, then fizzle with 30 minutes Yoga. $8 or more donation. Lititz Moravian Church, Church Square, Lititz. 717-940-1167 or 717-627-4258. Natural Movement – 6-7pm (3/6-4/10). For men and women of all ages, physical conditions and skill levels with the intention of creating and maintaining higher levels of health and wellness. Free. Held at Lancaster Cancer Center, 1858 Charter Ln, Greenfield Corporate Center, Lancaster. For info and to register, call 717-725-4402 or email MindyDeGreen@gmail.com. Zumba – 6-7pm. Take the "work" out of workout, by mixing low-intensity and high-intensity moves for an interval-style dance fitness party. $15/class, or use class card. Elevate Fitness, 240 N 7th St, Ste 500, Akron. 717-327-0802. ElevateFitnessLanc.com. Contemplative Prayer Teaching – 7-8:15pm. Free. Chapel, Saint James Episcopal Church, corner of Duke & Orange Sts, Lancaster. SaintJames Lancaster.org. Mindfulness Meditation – 7:30-8:45pm. No prior experience needed. Drop-ins welcome! $15. The Yoga Place, 922 N Reading Rd, Ephrata. 717336-5299. Vinyasa Yoga: All Levels – 7:30 - 8:30pm. A great flow practice for all levels. $12/class. The Restorative Center/Tula Yoga, 6 Hearthstone Court, Ste 304, Reading. 610-781-1430. TheRestorative Center.com.

Sleep Apnea Relief Helps ensure deep, steady breathing throughout the night, improving the efficiency of the lungs and relaxing muscles to address sleep apnea.

Injury Repair Ankle sprains, bruises, painful elbows and shoulders all need help during repair. Bruise, Strain & Tear Repair clears the bruising and keeps the healing process going for as long as you apply it. Get a complete repair naturally.

Sinus Infection Sinus Relief offers a nasal spray that is both anti-fungal and anti-bacterial in a convenient spray bottle. Super Neti Juice offers the same antimicrobial power with soothing, subtle peppermint. Powerful tools to combat germs.

Rash Relief This powerful herbal lotion is designed to relieve the pain and itch of eczema, while correcting the cause and repairing the skin. A healthy and natural approach to correcting skin rash without dangerous drugs.

March 2018

Yin Yoga – 7:30pm. Slow yoga with longer holds to stretch the ligaments. Drop-in $15. Willow Yoga Studio, 25 Nolt Ave, Willow Street. 717 617-2128. WillowYogaStudio.com.

wednesday Chair Yoga – 9-9:45am. Yoga practice seated on a chair. Teri Butson RYT200. $5/class. Bright Side Opportunities Center, 515 Hershey Ave, Lancaster. 717-509-1342. Vinyasa Flow – 9:30am. $12 drop-in. Sway Yoga Studio, 336 Locust St, Columbia. 717-413-5134. SwayYogaStudio.com. Stress Relief Support Group – 1-2pm. A guided meditation session to help ease tension and stress. Free. Greater Reading Mental Health Alliance, 1234 Penn Ave. Wyomissing. 610-775-3000. Vinyasa Yoga – 4:45-5:45pm. A flowing yoga practice. $5/class. Bright Side Opportunities Center, 515 Hershey Ave, Lancaster. 717-509-1342. Ballet – 6-7pm. Learn the basics of ballet including positions and movements at the barre and in the center. Develop grace, confidence, poise, flexibility, and strength as you dance! $15/class or use card. Elevate Fitness, 240 N 7th St, Ste 500, Akron. 717327-0802. ElevateFitnessLanc.com. Hot Ashtanga Workshop – 6-7:00pm. Features selections from the Primary Series. No experience necessary; all levels are welcome! The Restorative Center/Tula Yoga, 6 Hearthstone Court, Ste 304, Reading. 610-781-1430. TheRestorativeCenter.com. Kirtan and Satsang – 6-7:15pm. Enjoy beautiful music, devotional chanting, and an open discussion about yoga and life. Celebrate the many names of the Divine, connect with our community, and feel recharged for the rest of your week! By donation. Kula Kamala Foundation & Yoga Ashram, 17 Basket Rd, Reading. 484-509-5073. KulaKamalaFoundation.org.

thursday Vinyasa Yoga – 7-8am. Flow from pose to pose in a way that brings focus out of your mind and into your body. Strengthen and stretch all areas of your body. $15/class or use card. Elevate Fitness, 240 N 7th St, Ste 500, Akron. 717-327-0802. ElevateFitnessLanc.com. Contemplative Prayer/Meditation – 8-8:30am. Free. Chapel, Saint James Episcopal Church, corner of Duke & Orange Sts, Lancaster. SaintJames Lancaster.org. Slow Flow Yoga – 9:30am. Heather takes you through the poses with a gentle flow. $12 or $80 for a 10-class pass. Sway Yoga, 336 Locust St, Columbia, HS-HP.com/yoga. Gentle Body Restore 50+ – 10-11am. Supports the body’s natural ability to heal. $17 drop-in. YOGA on Orange, 129 E Orange St, Lancaster. 717-392-3992. YogaOnOrange.com. Restorative/Yoga Nidra – 10:45am. Heather offers restorative and renewing yoga. $12 or $80 for a 10-class pass. Sway Yoga, 336 Locust St, Columbia, HS-HP.com/yoga. Chair Yoga – 11:15am. Yoga postures adapted to use support from a chair. $15 drop in. Willow Yoga Studio, 25 Nolt Ave. Willow Street. 717 617-2128.

Lancaster-Berks

WillowYogaStudio.com. Unfolding Love – 12:30-2:30pm. Experiential personal growth group to explore relationships, business and health, with focus on healing ancestral and energetic trauma. $25. Samaritan Counseling Center, 1803 Oregon Pike, Lancaster. 717-4660788. RealTrueKaren.com. Light Vinyasa Yoga - 7-8 pm Multi-level class. $5 or more donation. Lititz Moravian Church, Church Square, Lititz. 717-627-4258. Restorative All Levels – 7:30 - 8:30pm. Restorative postures, yoga nidra, healing crystal bowls and seated meditation. $12/class. The Restorative Center/ Tula Yoga, 6 Hearthstone Court, Ste 304, Reading. 610-781-1430. TheRestorativeCenter.com. Yin Yoga – 7:30pm. Slow flow yoga with poses held for a longer period. Drop-in $15. Willow Yoga Studio, 25 Nolt Ave, Willow Street. 717-617-2128. WillowYogaStudio.com.

friday Contemplative Prayer/Meditation – 6:45-7:15am. Free. Chapel, Saint James Episcopal Church, corner of Duke & Orange Sts, Lancaster. SaintJamesLancaster.org. Vinyasa Flow – 9:30am. $12 drop-in. Sway Yoga Studio, 336 Locust St, Columbia. 717-413-5134. SwayYogaStudio.com. t TGIF Yoga – 5:30-6:30pm. This energetic class fuses Hatha and Vinyasa to a musical theme and is the perfect way to start your weekend. Sweat, stretch, and have fun! $15/class or use card. Elevate Fitness, 240 N 7th St, Ste 500, Akron. 717-3270802. ElevateFitnessLanc.com. Restorative Yoga – 6pm. Relaxing yoga using props to find complete calm in the body. Willow Yoga Studio, 25 Nolt Ave, Willow Street. 717-6172128. WillowYogaStudio.com.

classifieds Fee for classifieds is $1 per word per month. To place listing, email content to Publisher@NALancaster.com. Deadline is the 10th of the month. HELP WANTED SEEKING EXPERIENCED STYLIST – Ideal candidate for Wyomissing organic salon would have prior experience and a mindset towards healthy living. FT position with management possibilities. Call: 610-685-9496.

PRODUCTS KIROS BEAUTY – Wholesale Distributors of Multi-Ethnic Organic and Natural Beauty Products serving retailers in Lancaster and Berks Counties. Featuring Amapelo Hair Care. Amapelo.com. Products carried by Hartz Natural Foods, Morgantown. For info: 267-978-6433 or Juan@KirosBeauty.com.

SERVICES HEALING AND EMPOWERMENT – What’s blocking you from the life you want? Do you feel energetic and healthy? BRENNAN HEALING SCIENCE can bring clarity, balance and understanding into your life. EnergyBodyworks.com. Asha Scatchard, BHSP, IKH, 717-843-5672.

saturday

VOLUNTEER OPPORTUNITIES

Power Yoga – 9:15am. Todd creates an intense power class. $12 drop-in. Sway Yoga Studio, 336 Locust St, Columbia. SwayYogaStudio.com. DIF K9 Training Orientation Session – 11am12noon. Contact Pat at Training@difk9.com for more information and to register. Free. Godfrey’s Welcome to Dogdom, 4267 New Holland Rd, Mohnton. GodfreysDogdom.com. 610-777-5755.

KPETS – Help others while spending time with your Best Friend. KPets trains volunteer teams of persons partnering with their companion animals to provide comfort in a variety of settings. To learn more or register for the next orientation visit KPets.org.

NALancaster.com | NABerks.com

Variety’s the very spice of life; that gives it all its flavor. ~William Cowper

community resource guide Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide email Publisher@NALancaster.com or visit NALancaster.com or NABerks.com.

ACUPUNCTURE THE RESTORATIVE CENTER

Mark Siegrist 6 Hearthstone Ct, Ste 304 • Reading 610-781-1430 TheRestorativeCenter.com We have the experience you are looking for! Let us help you use a holistic approach with acupuncture and herbal remedies so you can live your healthiest life. We treat your whole health history, not just your temporary situation. See ad, page 34.

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 wellbeing. See ad, page 35.

ANIMAL-ASSISTED THERAPY Grey Muzzle Manor

57A Kutz Rd • Fleetwood 610-655-5271 GreyMuzzleManor.com Facebook.com/GreyMuzzleManor At Grey Muzzle Manor, we believe people have the internal power and strength to attain a positive lifestyle. Animal Assisted Psychotherapy and Equine Assisted therapy enables our clients of all ages to not only find this strength, but also to harness it and move forward in healing from trauma, anxiety, depression, autism, addictions, and more.

Love and compassion are necessities, not luxuries. Without them, humanity cannot survive. ~Dalai Lama

bodywork INTEGRATIVE HEALING ARTS STUDIO Christina Rossi 546 Penn Ave • West Reading 610-451-9577 IntegrativeMassageReiki.com

Integrative Healing Arts Studio provides a unique mind body spirit approach to wellness with a variety of holistic therapies including massage therapy, Reiki, aromatherapy, crystal therapy, and more. Sessions and classes are available. Christina Rossi is a NCBTMB approved CE provider. Please visit website for more information. See ad, page 25.

INDIGO MASSAGE THERAPY & BODYWORK Rachel Brubaker, LMT Manheim Township • Lancaster 717-803-5537 IndigoMTB.MassageTherapy.com

Rachel supports your wellness by tailoring each session for your highest good. Her menu of organic products and services includes a r o m a t h e r a p y, t h e r a p e u t i c massage, and reflexology. By appointment. Member ABMP. #MSG006664.

CHIROPRACTIC A THERAPEUTIC EFFECT

Dr. Andrew Ashton 313D Primrose Ln • Mountville 717-285-9955 ATherapeuticEffect.com Our doctors specialize in lowi m p a c t To r q u e R e l e a s e Technique which provides immediate results for people of all ages. See ad, page 2.

BLUE SKIES CHIROPRACTIC

Dr. Leah Reiff Wellness on Walnut Integrative Health Cente 219 W Walnut St • Lancaster 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.

FAMILY CHIROPRACTIC WELLNESS CENTER

Dr. Martin J. Rodgers Dr. Bryan Rodgers 1717 Old Philadelphia Pike • Lancaster 717-393-9955 FamilyChiropracticLancaster.com Family Chiropractic Wellness Center focuses on whole body health. Our doctors make a personalized program for each patient and use a multidisciplinary approach of corrective Chiropractic Care, Massage, Rehabilitation and/or Spinal Decompression to return the spine to it's natural alignment, taking pressure off the nervous system so the body can function with optimal health. See ad, page 37.

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

JangDhari Family Chiropractic is committed to the health and wellness of our community. We provide quality Chiropractic care and give back to many area charities helping ensure that the people of our community have opportunities to live well and live long.

LINK CHIROPRACTIC CLINIC Dr. Thomas B. Wachtmann, DC 3130 Pricetown Road • 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 9.

Like us on facebook: facebook.com/ NaturalAwakenings Lancaster/Berks

March 2018

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 ad, page 36.

COUNSELING SUSANNE UMIKER SPURLOCK, MSW, ACSW Life and Wellness Counselor 903 Wheatland Ave • Lancaster 717-203-2326 SusieSpurlock@gmail.com WellnessOnWalnut.com

I will help you figure out how you can overcome your personal life and health challenges and achieve a more dynamic life. Don’t settle for mediocrity! I will listen, inspire, inform, and help you transform. Helping people achieve health and happiness for 35 years.

DENTISTRY DAVID A. SCHWARTZ, DDS, PC 9 Bristol Ct • Wyomissing 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 25.

@ natural_lancasterberks

Lancaster-Berks

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 32.

LAUREL HILL WELLNESS

Stacey Martin Neurological Integration System (NIS) practitioner 596 Edwards Rd • Narvon 717-471 3072 Along with her health background, personal warmth and commitment to serve, Stacey’s knowledge of Neurolink(NIS), a process which uses information from the brain to make corrections needed by the body, provides the opportunity to restore your optimal health and function. Call today!

HOLISTIC HEALTH ADVANCED VISION THERAPY/ COMPREHENSIVE REHABILITATION GROUP Dr. Robert Lauver, OD, FCOVD 20 Lancaster Ave • Strasburg 717-687-8141 StrasburgFamily.com

We provide vision care for the entire family including specialty care in vision therapy and low vision. Our practice is built on friendly staff, professional optometrists, and state-of-the-art technologies to diagnose and treat vision problems (low vision and vision therapy services), refractive errors, and Post Trauma Vision Syndrome. See ad, page 43.

COURTNEY SHOBER, HOLISTIC HEALTH, LLC

Education Coordinator at The Farmhouse Kitchen 484-256-5704 CoachCourtney@CourtneyShober.com CourtneyShober.com Courtney Shober is a Certified Integrative Health Coach that works with her clients to create individualized, goal-based wellness programs. By implementing incremental, sustainable habit shifts, she supports them to work towards a healthier, happier lifestyle. Call for your free consultation!

HEART SPACE | HAPPY PLACE Holistic Life Coach Heather A. Dempsey 717-974-HUG1 (4841) HS-HP.com

SUSQUEHANNA DENTAL ARTS

Unlock your truest potential, release stress, and eliminate anxiety, disappointment and unsettled traumas. We will heal the body and the mind by choosing Holistic Life Coaching, Reiki, Crystal Healing, Emotion / Body Code, Emotional Freedom Technique, Yoga Nidra or a combination of these and other healing modalities. See ad, page 13 and 45.

NALancaster.com | NABerks.com

RESTORE YOUR ENERGY Deb Gallagher, RN, EEM-CP Lancaster 717-203-9666 RestoreYourEnergy.org

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

SHEEHAN NATURAL HEALTH IMPROVEMENT CENTER Dr. Keith Sheehan Laura Sheehan 1301 E King St • Lancaster 717-392-6606 SheehanChiropractic.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 23.

Herbalist NICHOLAS KLEINSMITH

Master Herbalist, Nutritional Consultant 23 West Main St • Fleetwood 484-706-3412 MiachHerbs.com Miach Herbs, located in Fleetwood PA, offers high quality organic herbal supplements, teas, and remedies. We also offer nutritional and health consultations, lectures, and health seminars services.

HYPNOSIS BRIDGE HYPNOSIS

Annelle Soponis, Ph.D., BCH Reading and surrounding area 610-509-7610 BridgeHypnosis.com Create the life you want using the power of your mind. Release stress, pain, weight, fears, habits - anything that is holding you back from being the person you want to be. Affordable private and group sessions. Dr. Soponis is NGH certified to teach you to be a hypnotist, and she provides professional coaching and teaching.

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.

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 5, 28 and 29.

NATURAL LIVING BASIC EARTH ESSENTIALS 717-932-6899 Info@BasicEarthEssentials.com BasicEarthEssentials.com

We are passionate about providing our local area with cruelty-free, natural products handcrafted in small batches. We offer personal care, pet care and inspirational products made with organic and sustainably sourced plant ingredients. Shop for us locally, or enjoy the convenience of home delivery.

NATUROPATH HEALTH BY DESIGN CLINIC

Jeannie Peck, Traditional Naturopath Functional Nutrition Clinician Trinity Natural Health Building 352 E Main St, Ste 100 • Leola 717-556-8103 HBDClinic.com Located in the Trinity Natural Health building, we provide nutrition and detoxification services for adults and children using an integrative functional medicine approach, therapeutic massage therapy for your relaxation or chronic pain needs, and permanent fat and weight loss services. See ad, page 13.

HEALTH FOR LIFE CLINIC, INC

Our leading naturopathic practice offers the most comprehensive array of holistic health services, tailored for your individual needs: genetic nutritional consultations; naturopathic consultations; nutrition, dietary and weight management programs; exercise programs; structural therapy with craniosacral and massage therapy; reflexology; detoxification therapies; stress management; prenatal/pediatric wellness; and air/water purification. See ad, page 6.

NUTRITION FUSION INTEGRATIVE HEALTH & WELLNESS Dana M. Elia, MS, RDN, LDN, FAND 270 Granite Run Dr • Lancaster 717-917-5259 FusionIHW.com

At Fusion Integrative Health & Wellness our main focus is on YOU - the whole person. Our practice involves using an integrative, functional, and personalized approach to nutrition, health, and healing. Most major insurance plans are accepted. Flexible options are available to meet with our staff. See ad, page 22.

GIANT FOOD STORES

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. Specializing in hormone balancing and fertility. Visit the website for testimonials and more information.

In-store nutritionist, Kilene Knitter will help you develop an individualized approach to nutrition with creative ways to enjoy the foods you love and build healthy habits that fit into your lifestyle. $20 for individual consultations, receive $20 Giant gift card in return.

Kilene Knitter, RD, LDN 1605 Lititz Pike • Lancaster 717-299-0391 GiantFoodStores.com/nutrition

KULP NUTRITION & WELLNESS

DC EAGER EMERGENCY SERVICES

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 ad, page 15.

Robert Miller, ND 15 Pleasure Rd • Ephrata 717-733-2003 TOLHealth.com

Naturopathic Medicine & Acupuncture Ann Lee, ND, L.Ac 112 Cornell Ave • Lancaster 717-669-1050 DoctorNaturalMedicine.com

MOLD REMEDIATION Darlene Eager, Certified Mold Remediation Specialist 6 E Kendig Rd • Willow Street 717-989-5763 DCEager.com

TREE OF LIFE HEALTH MINISTRIES CAMBIUM WELLNESS CENTER

Our task must be to free ourselves by widening our circle of compassion to embrace all living creatures and the whole of nature and its beauty. ~Albert Einstein

Dr. Donna Kulp 52 Morgantown Road • Reading 610-375-2234 KulpNutritionWellness.com

Stop treating symptoms and start dealing with the underlying causes. Functional medicine approach uses diagnostic testing and cutting-edge nutritional practices to design a health program specifically for you and your health needs. Your road to wellness starts here. See ad, page 10.

March 2018

NUTRITION STEPHANIE B. JACK, Ph.D

Natural Health Consultant 2026 Miller Road • East Petersburg 717-881-3962 SBJack2011.wix.com/NutritionUnwrapped Using holistic nutrition as a deeper source of healing, I offer education and support to men, women and children, supporting goals of optimal health, nutrition and disease prevention. Specialties include cancer prevention and cancer treatment support, management of arthritis, diabetes, hormonal changes and weight management. See ad, page 33.

ORGANIC HAIR SALON AMAZYNG STYLE

Tia Mazy, Owner Amber Goodman, Ariana Miley 4040 Penn Ave • Sinking Springs 610-741-6604 AmazyngStyleAndReclaimedJewels.com Amazyng Style is an ecofriendly salon specializing in organic hair color, and all natural make-up. All products are vegan and ammonia free.

HELENE WILLIAMS REIKI

Thermal Imaging

Helene Williams, BSN, RN Eden Natural Care Center 600F Eden Road • Lancaster 717-269-6084 HeleneWilliamsReiki.com

ADVANCED THERMAL IMAGING

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. Sessions and classes are available.

SKIN/BODY CARE BEAUTY BEYOND FIFTY

Aqua Blue Wellness Center

Treat yourself to a very unique beauty massage. Location of age spots, discolorations, sagging areas of face and eyes, and depth of wrinkles are reflective of imbalances within the body. I offer advanced facial modalities, herbal massage, acupressure, skincare and beauty consulting customized for you. LMT# MSG002026, LE# CQ115658

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 ad, page 37.

Lori Martin 50 Keystone Court • Leola 717-656-8615 AquaBlueDetox.net

Liberty Place 313 W Liberty St, Ste 256 • Lancaster 717-824-1509 BeautyBeyondFifty.com

VETERINARY CARE

THE CENTER FOR SPIRITUAL AWARENESS

119 W Main St • Leola 717-656-0208 TheMansionOnMain.us Refresh your mind, body and spirit with natural and organic products for hair and skin. Enjoy a full menu of salon services selected to support your holistic lifestyle including Organic Color Systems, Shear Miracles, John Masters Organics, Max Green Alchemy, Zoya. Specializing in cuts, color, bridal, extensions and more. Also offering monthly DIY EO workshops.

349 West Main St • Leola 717 874-8669 CSA-PA.org

SUNDANCE VETERINARY WELLNESS 14 Copperfield Center • Lititz 717-917-0268 SundanceVeterinaryWellness.com

FINAL LOGO - COLOR BREAKDOWN SUNDANCE VETERINARY WELLNESS

CSA is a multi-faith church and learning center. We encourage spiritual growth and a holistic alignment of the mind, body and spirit. See our calendar of events or join us next Sunday for worship services at 11:30am. All paths are celebrated here!

reiki

WRITE FROM THE HEART

LANCASTER REIKI CLINIC

Farm and Home Center 1383 Arcadia Rd • Lancaster 717-824-9209 LancasterCommunityReikiClinic.org Offering thirty-minute sessions to those who would like to experience the many benefits of reiki. Clinic held the third Thursday of each month, from 6:30-8:30PM. Appointments must be scheduled in advance. By donation. Practitioners needed. Please call for more information.

S u n d a n c e Ve t e r i n a r y We l l n e s s , a h o l i s t i c veterinary practice, provides Tr a d i t i o n a l C h i n e s e veterinary medical services including acupuncture, herbal medicine, and food therapy to companion animals. Common conditions treated include: arthritis, orthopedic disease, allergies, neurological disorders, and improvement in the quality of life for senior and terminally ill pets. See ad, page 25.

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THERAPEUTIC WRITING

Lancaster-Berks

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.

SPIRITUALITY

MANSION ON MAIN ORGANIC SALON

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

Creative Writing Workshops Melissa Greene Lancaster 717 393-4713 WritefromtheHeart.Us melissa@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 43.

NALancaster.com | NABerks.com

Colors: R: 169 G: 183 B: 87 R: 169 G: 183 B: 87 R: 70 G: 70 B: 71 R: 207 G: 223 B: 141

Colors: C: 89 M: 50 Y: 50 K:25 C: 67 M: 60 Y: 58 K: 42 C: 37 M: 15 Y: 82 K: 1 C: 21 M: 1 Y: 57 K: 0

Yoga therapy KULA KAMALA FOUNDATION Sudha & Ed Allitt 17 Basket Rd • Reading 484-509-5073 KulaKamalaFoundation.org

We s p e c i a l i z e i n Yo g a Therapy, Practical Yoga, Spiritual Guidance & Lifestyle Counseling. Many services are pay-what-youcan. We provide over a dozen classes a week, vegan gluten free cafeteria, sacred chanting, spiritual retreats, professional trainings, ayurveda lifestyle and spiritual counsel. Come be connected. Catch the Spirit. See ad, page 31, 44 and 45.

Copper

Ancient healing element stops a cold before it starts

a 2-day sinus headache. When her gently in his nose for 60 seconds. CopperZap arrived, she tried it. “I am “It worked!” he exclaimed. “The cold went away completely.” It worked shocked! My head cleared, no more headache, no more congestion.” again every time he felt a cold coming Some users say copper stops nighton. He has never had a cold since. time stuffiness if they use it just before He asked relabed. One man said, “Best sleep I’ve tives and friends to had in years.” try it. They said it Users also report success in stopworked for them, ping cold sores when used at the first too. So he patented sign of a tingle in the lip. One woman CopperZap™ and put it on the market. said, “I tried every product on the market over 20 years. Some helped a little, Soon hundreds New research: Copper stops colds if used early. of people had tried but this stopped it from happening in the first place.” it and given feedback. Nearly 100 perColds start when cold viruses get in The handle is sculptured to fit the your nose. Viruses multiply fast. If you cent said the copper stops their colds hand and finely textured to improve if used within 3 hours of the first sign. don’t stop them early, they spread in contact. Tests show it kills harmful Even up to 2 days after the first sign, your airways and cause misery. if they still get the cold it is milder and microbes on the fingers to help prevent But scientists have found a quick the spread of illness. they feel better. way to stop a virus. Touch it with Users wrote things like, “It copper. Researchers at labs and unistopped my cold right away,” and versities worldwide agree — copper is “antimicrobial.” It kills microbes, such “Is it supposed to work that fast?” Pat McAllister, age 70, received as viruses and bacteria, just by touch. one as a gift and called it “one of Four thousand years ago ancient the best presents ever. This little Greeks and Egyptians used copper to purify water and heal wounds. Now we jewel really works.” People often use CopperZap know why it worked so well. for prevention, before cold signs Researchers say a tiny electric appear. Karen Gauci, who flies often Sinus trouble, stuffiness, cold sores. charge in microbe cells gets short-cirCopper may even help stop flu if cuited by the high conductance of cop- for her job, used to get colds after used early and for several days. In a crowded flights. Though skeptical, she per. This destroys the cell in seconds. lab test, scientists placed 25 million tried it several times a day on travel Tests by the Environmental Protection Agency (EPA) show germs die fast days for 2 months. “Sixteen flights and live flu viruses on a CopperZap. No viruses were found alive soon after. not a sniffle!” she exclaimed. on copper. So some hospitals switched The EPA says the natural color Businesswoman Rosaleen says to copper touch surfaces, like faucets change of copper does not reduce its when people are sick around her she and doorknobs. This cut the spread of ability to kill germs. MRSA and other illnesses by over half, uses CopperZap morning and night. CopperZap is made in the U.S. of “It saved me last holidays,” she said. and saved lives. pure copper. It carries a 90-day full “The kids had colds going around and The strong scientific evidence gave money back guarantee and is available around, but not me.” inventor Doug Cornell an idea. When for $49.95 at CopperZap.com or tollSome users say it also helps with he felt a cold coming on he fashioned free 1-888-411-6114. sinuses. Attorney Donna Blight had a smooth copper probe and rubbed it ew research shows you can stop a cold in its tracks if you take one simple step with a new device when you first feel a cold coming on.

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