Natural Awakenings Lancaster/Berks November 2017 by Natural Awakenings Lancaster-Berks

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HEALTHY

LIVING

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Sharable Thanksgiving Ways to Share What Really Matters

Sacred Silence

Meditative Retreats Renew Our Spirit

Natural Books to Remedies for Grow By Holiday Gifts to Diabetes Inspire Children

November 2017 | Lancaster-Berks Edition | NALancaster.com Â· NABerks.com

When I started counting my blessings, my whole life turned around. - Willie Nelson

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contents

12 15

7 newsbriefs 11 eventspotlights 12 healthbriefs 15 globalbriefs 17 ecotip 18 businessspotlight 19 consciousgiving 37 consciouseating 41 community

spotlight

47 yogaguide

48 calendar 49 farmersmarkets 51 resourceguide 51 classifieds

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 717-399-3187. Deadline for ads: the 10th of the month.

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.

22 SACRED SILENCE Discover the Benefits of

Quiet at a Silent Retreat by April Thompson

26 LISSA RANKIN ON

MOVING FROM FEAR TO FREEDOM

by April Thompson

30 PREVENTING, REVERSING AND MANAGING DIABETES NATURALLY

by Linda Sechrist

34 A Whole-Person

Approach to Type 2 Diabetes Management and Prevention

by Dana Elia

36 SHARABLE

THANKSGIVING

Ways to Focus on What Really Matters

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.

by Marlaina Donato

calendar submissions Submit events/classes through our website or email us at Publisher@NALancaster.com. Deadline: the 10th of the month.

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44 Diabetes Effects

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42 BOOKS THAT

KIDS WILL LOVE

by Randy Kambic

Dogs and Cats

by Sarah Urban

45 TRY SOME STRETCHES Four Ways to Flex Our Muscles by Marlaina Donato

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’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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T contact us Publishers/Executive Editors Jacqueline Mast • Kendra Campbell Editor Michelle Bense Design & Production Steffi K. Kern Stephen Blancett Editorial Manager Gisele Rinaldi Siebold Contributing Writer Gisele Rinaldi Siebold Information/Advertising Kendra Campbell 717-399-3187 Kendra@NALancaster.com Natural Awakenings – Lancaster-Berks Ten Branches Publishing P.O. Box 6274 Lancaster, PA 17607 Phone: 717-399-3187 Fax: 717-427-1441 Publisher@NALancaster.com NALancaster.com • NABerks.com Natural Awakenings Lancaster/Berks @NAwakenings @natural_lancasterberks © 2017 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. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen. 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. We welcome your ideas, articles and feedback.

SUBSCRIPTIONS Subscriptions are available by sending $36 (for 12 issues) to the above address.

here is a place we can all go where deep silence resides. Taking refuge within to find that restful awareness softens the raw truths and vast unknowns into a safe and essential serenity. We need no permission for entering into this peace, but only to acknowledge the sanctity and shelter of each moment. Beyond words and activity, this sanctuary offers a release for slipping gently into witness Kendra & Jacqueline mode, watching the dream and sensing that all is exactly as it should be. Taking time to sit still each day in personal meditation or even just to focus on the touch point of breath for an instant of conscious contact, is enough to connect. Over time, this space of nonattachment becomes an eternal home for returning to again and again. Highly influential author and speaker, Eckhart Tolle, pulled from a mix of spiritual traditions to gracefully remind the world of these timeless truths, inciting a new wave of awareness with his 1997 best-selling work, The Power of Now. Opening a portal that defies literal explanation, he presents an opportunity for de-identifying with the materialistic, ego-driven existence and choosing to live fully awake. A mere glimpse of this light is enough to incite a shift toward the familiarity of spirit, and illuminate what our higher selves already know about compassion, forgiveness and faith in something greater. A truly fulfilling alternative to common diversions, he presents this realm not as a luxury escape, but as a celestial conduit of strength for centering, grounding and fully reclaiming an integrated daily life. This autumn issue calls us to take stock of choices that enhance and strengthen inner reserves as the season’s energy winds down, evoking the intrinsic need to personally reconvene and gather resources for renewal. Contributor Thompson highlights the benefits of silent retreats on page 22, and the restorative effects of reducing stimulation and chronic stress states. The profoundly important function of sleep patterns to activate necessary healing and vital physiologic rejuvenation models this fundamental wisdom well. On a larger, ongoing scale, we intuitively cycle toward needing a literal physical break from the noise, pace and routine. This intentional respite is key for maintaining wholeness and is a powerful act of self-love. The sphere of options for disengaging with the familial, professional, electronic and societal networks is varied and depending on where the heart leads, can be as simple as a beach weekend or walk in the woods. Road trips offer a geographical fix for regrouping and regaining perspective, and secluded havens in nature beckon. We are not alone in the quest as communities exist to foster, support and affirm this healing solitude in its many forms; the bliss of unity awaits within the expanse of our aloneness. Wherever we go to find the center of quiet is less important than recognizing the ultimate guru of self that we meet there and facing the tendencies and reactions that arise. The teacher of life is life itself and this space we go to connect with our truths is at once a private and universal destination, a place that belongs to no one and all at the same time.

Here’s to seeking the calm and reconciliation of letting go. Finding center through the stillness of mind and an authentic heart leads to the peace that begins within.

Natural Awakenings of Lancaster-Berks is a faithful steward of global resources. We are delighted to be part of an environmentally conscious community and therefore manufacture this magazine utilizing the environmentally-friendly cold-set web printing process which emits virtually immeasurable VOC's into the environment. This product is 100% recyclable.

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Jacqueline Mast & Kendra Campbell, Co-Publishers

Michelle Johnsen Photography

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newsbriefs Natural Memory Foam Mattresses at Gardner’s Mattress & More

atural Memory Foam mattresses from Magniflex, with GOTS and OEKO-TEX certifications, are now on display at Gardner’s Mattress & More, in Lancaster. The memory foam used is derived from soy and aloe, and is free from off-gassing and harmMagniflex Toscana Mattresses ful chemicals. The organic cotton covers represent a fresh material that is pleasant to the touch and ensures great breathability. Until now, natural and organic beds have been limited to latex and coil beds only. The Global Organic Textile Standard (GOTS) is the worldwide leading textile processing standard for organic fibers, and OEKO-TEX is a worldwide consistent, independent testing and certification system for raw, semi-finished and finished textile products. These 100 percent organic fabrics aid biologic functions by balancing the biorhythm during sleep. Mattresses are breathable and not hot to sleep on like some traditional memory foam beds can be. Customization in feel between the sides of a queen or king size bed is also available; one side can be made firmer than the other. Location: 830 Plaza Blvd., Lancaster. For more information, call 717-299-6228, email Ben@GardnersMattressAndMore. com or visit GardnersMattressAndMore.com/Magniflex. See ad, pages 5, 28 & 29.

BeBalanced Weight Loss Center of Wyomissing Hosts Open House

eBalanced Weight Loss Center of Wyomissing is hosting an open house from 11:30 a.m. to 6:30 p.m., November 8. Guests are invited to learn more about an all-natural way to lose weight and alleviate the symptoms of hormonal imbalance. BeBalanced is a natural way to balance hormones, regardless of age. The diet program, which includes natural ingredients and whole foods, helps the body shed stubborn fat while not losing muscle. Balancing hormones may also help to control hot flashes, night sweats and mood swings. “I help people understand their body chemistry and use the power of hormone balancing to lose weight and keep it off,” explains Linda Barilani, owner and natural hormone balancing specialist. “The BeBalanced program is an allnatural, healthy alternative that helps you feel happier, look great and get back to the best you ever.” Location: 90 Commerce Dr., Wyomissing. For more information, email Wyomissing@BeBalancedCenters.com, call 610750-5158 or visit BeBalancedCenters.com/Wyomissing. See ad, page 35.

n a world full of unrealistic expectations, violence, and judgmental attitudes, children need tools to stay grounded and grateful, be compassionate toward themselves and others, and feel more at ease.

Sophia Say s

Mindfulness Teaching Cards is a set of beautifully illustrated cards which teach twelve mindfulness concepts including:

Breathe · Compassion · Yoga · Pause · Gratitude

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natural awakenings

November 2017

newsbriefs Contemplative Revolution at Saint James Episcopal Church

aint James Episcopal Church, in Lancaster, will host Contemplative Revolution: An Advent Weekend of Silence and Simplicity with Fr. Laurence Freeman, OSB, from 6 to 9 p.m., December 1, and 8 a.m. to 5 p.m., December 2. During the retreat, participants will learn and engage through meditation, a series of sessions led by Freeman, a sung compline service by candlelight and a final question and answer session—culminating in a contemplative mass infused with silence, stillness and simplicity. Freeman, Director of the World Community for Christian Meditation, leads this extraordinary weekend encounter focusing on the elements of contemplation––silence and simplicity––and how they help deepen the experience and understanding of Advent, the season of expectancy and waiting that precedes Christmas. “Freeman is not often in the U.S. and rarely for an event as small and intimate as this one,” explains Associate for Contemplative Prayer and Practices Kimberlee Peifer. “Attendance is capped at 250, making this a once-in-a-lifetime opportunity to meet and learn from a real luminary of the meditation world right here in south central PA.” Freeman has conducted dialogues and global peace initiatives, such as the historic Way of Peace with the Dalai Lama. Based in the UK, he is active in global interfaith dialogue. He also teaches meditation to children. Cost: $85/Friday and Saturday; $40/student discount with ID; $25/Friday only; $75/Saturday only. Location: 119 N. Duke St., Lancaster. For more information, call 717-397-4858 x114, email Kimberlee@SaintJamesLancaster.org or visit SaintJamesLancaster.org/contemplative-weekend. See ad, page 25.

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Health by Design and Evolve Now Body Sculpting Open House

volve Now Body Sculpting, in Leola, is holding a re-opening celebration/open house event from 10 a.m. to 1 p.m., November 11, including tours, refreshments, door prizes and special one-day-only prices on body sculpting, weight loss and detoxification packages. A drawing will take place at 11:11 a.m. for a Premium Health Package giveaway, which includes an initial nutrition consultation, electro-dermal screening, three far-infrared sauna sessions, one Ion Cleanse foot detox session and one LED light body sculpting session, worth over $400. RSVP is required and attendees must be present to win the drawing. Evolve Now Body Sculpting, formerly Reve Body Sculpting, shares a space with Health by Design Natural Clinic. Recently, Jeannie Peck, traditional naturopath and owner, and her business partner, Anita Colon, added a detoxification room to their LED light body sculpting and weight-loss center. “We have over 30 years of experience in the natural health field and combine all these natural therapies to give clients optimum results for their body type and genetic makeup,” says Peck. LED lights keep the cells intact, making LED light therapy a healthy alternative to cool sculpting and liposuction. Research also suggests that it is highly effective for tissue repair and pain relief which benefits post-operative pain, bone and wound healing, inflammation, carpal tunnel and low back pain. “Our lights are driven by dual wavelengths,” states Colon. “One opens the cell, liquefies the fat within the cell and allows it to be processed out of the body through the lymphatic system. The other wavelength promotes collagen growth while toning and tightening skin.” Location: 352 E. Main St., Ste. 100, Leola. To RSVP, call 717-556-8103 or 717-207-7729. For more information, visit HBDClinic.com and EvolveNowBodySculpting.com. See ad, page 32 & 53.

Sophia Says Mindfulness Teaching Cards

auren Sophia Kreider, mother, wife, writer and bereavement counselor, created Sophia Says Mindfulness Teaching Cards, a project that teaches young children ages 6 to 10 and up, basic mindfulness concepts. With the guidance of an adult, the cards can be used both in groups as well as in one-on-one encounters with a child. Children are encouraged to think about each concept and practice them in their daily lives. The cards can be used by children with little to no exposure to mindfulness concepts and also contain an advanced phase for those children who are already familiar with mindfulness. With beautiful illustrations that are gender and racially diverse, each card has a picture depicting a child practicing one of the mindfulness concepts, which include: Compassion, Pause, Breathe, Mindful Walking, Mindful Eating, Gratitude, Self-Talk, Mantra, Heart Center, Meditation, Yoga and Present Moment. The back side of each card features an age-appropriate definition, several questions to invite conversation and reflection between the child and adult and activities for the child to practice the concept. A monthly practice chart is included to keep track of the concepts and encourage ongoing practice. “Mindfulness and meditation have become profound healers in my life,” shares Kreider. “When I had my son five years ago, I knew I wanted to teach him the tools of mindfulness for coping with his feelings and with life. The cards are a way of teaching children how to be peaceful, manage uncomfortable thoughts and feelings and have kind, compassionate relationships and appreciation for the world around us.” The teaching cards will be available for purchase online until November 16. To order the cards, visit Kickstarter.com and search for Lauren Sophia Kreider. For more information, email KreiderLauren@gmail.com. See ad, page 7.

Shop Small and Local at Inshanti’s Annual Holiday Open House

ebra Stoltzfus, master blender of pure essential oils and owner of The Essence of Inshanti, in Kinzers, will host Inshanti Wellness Spa’s third annual holiday open house, from 10 a.m. to 5 p.m., November 16 and 18, and 10 a.m. to 9 p.m., November 17. The open house features special discounts, refreshments, a raffle and a new essential oil blending bar. Offerings for purchase include pure essential oils, oil blends for health and wellness, skincare, handmade jewelry, kits, handmade knitted wears, aroma bags, aroma pottery and more. “We invite guests to get a jump start on their holiday preparations by shopping at a local, small business that features hand-crafted items,” shares Stoltzfus. “Our holiday open house brings people together for a relaxing weekend of shopping, eating and enjoying the company of friends.” Stoltzfus studied the science of essential oils and their therapeutic properties through the Aromahead Institute’s Aromatherapy Certification Program approved by the National Association For Holistic Aromatherapy (NAHA) and the Alliance of International Aromatherapists (AIA). Her dedication to learn and train with world-renowned holistic medicine practitioners and chemists resulted in the receipt of an Advanced Diploma in Aromatic Medicine from the ITHMA (Institute of Traditional Herbal Medicine and Aromatherapy), in London. Stoltzfus uses her keen understanding of anatomy, physiology and histology, as well as the properties of essential oils, to blend them in precise proportions, creating products that allow clients to live “Inshanti”—in perfect peace. Location: 48 Slaymaker Hill Rd., Kinzers. For more information, call 717-587-3990, email Debra@Inshanti.com or visit Inshanti.com. See ad, page 21 & 52.

Connect. Awaken. Align.

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natural awakenings

November 2017

newsbriefs The Cambium Wellness Center at Tree of Life Announces HydroMassage Lounger

he Cambium Wellness Center at Tree of Life, in Ephrata, has introduced the HydroMassage Lounger, an innovative water massage experience ideal for people who don’t have the time or desire to lie down for a massage. Sessions range from 10 to 30 minutes. Discounted package rates are currently being offered, and appointments are available for clients and non-clients. Clients stay fully dressed, other than taking off shoes during the hydromassage. Traveling jets move up and down the body with wave-like streams of heated water, allowing clients to select massage concentration points and desired massage pressure, adjust the speed, and even hold the massage in any given area. The water-through-air technology allows for comfortable resting above the water level, providing stabilization and the delivery of maximum massage pressure as the jets of warm water relax every muscle. The Cambium Wellness Center at Tree of Life is a unique center created with the purpose of being the go-to resource to purify, vitalize and restore health naturally, and achieve optimal wellness. Services include 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. Location: 15 Pleasure Rd., Ephrata. For more information, call 717-733-2003 x304, email EllenS@TOLHealth.com or visit TOLHealth.com. See ad, page 33 & 55.

Silent Retreats at KAIROS

AIROS: School of Spiritual Formation offers monthly silent retreats as well as day retreats throughout the year at the Jesuit Center for Spiritual Growth, in Wernersville. Situated on 240 acres, it is a place of natural beauty. A day retreat titled Sister Marcy Springer Introduces the Mystics will be held from 9 a.m. to 4 p.m., November 18. Springer will tap into the vast mystical heritage, and focus on Teresa of Avila and Thomas Merton in her teaching about contemplative prayer. Using Teresa’s Interior Castle and Merton’s awareness that deep within each human soul is an interior diamond place which belongs entirely to God, the retreat day will expand the horizons and understanding of contemplative prayer. Silent retreats offer a sacred space of silence, stillness and rest, to facilitate deeper listening to God and what is within the heart. Each retreat weekend is shaped by this intention and offers brief (optional) input focused on that month’s theme. However, the primary focus is the retreatant’s individual journey (unique needs, desires and prayer). Spiritual direction is provided at no additional cost. KAIROS, not affiliated with any particular church or denomination, offers spiritual formation classes and retreats in a loving, spacious environment that nurtures people’s desire to deepen their relationship with God, self and others. Classes are offered in the context of community and sharing one’s faith journey, but also embrace the disciplines of silence and solitude. Cost: $75. For more information, contact Jess Okanya, Interim Executive Director; call 717-669-2957, email Office@KairosJourney.org or visit KairosJourney.org. See ad, page 22. 10

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Beyond Maria: Coming Together to Help Rebuild Puerto Rico

uis Mendez and Waleska Sallaberry, the publishers of Natural Awakenings Puerto Rico (PR) edition for the past 15 years, have a simple request: “Please help us rebuild.” Mendez and Sallaberry are remarkable community leaders, having not only launched what is now PR’s number one health and wellness publication, but also having originated and managed the most important annual health and wellness expo in PR and the Caribbean, created a natural health network of discounted services with more than 1,000 providers and 250,000 members, and founded an alternative eco-school to serve PR’s western coast. Natural Awakenings publishers have created a GoFundMe account to support their efforts to rebuild PR’s holistic health and wellness community at a time when healing services are desperately needed. Mendez and Sallaberry will be trustees of this fund and will disseminate the proceeds to the people and organizations in PR at their discretion. Natural Awakenings Publishing Corporation CEO Sharon Bruckman says, “Through this campaign, we are offering a way to directly affect the natural health community in Puerto Rico, allowing for continued sustenance in the months to come.” For more information and to make a donation, visit GoFundMe.com/ NaturalAwakeningsPRfundraiser. See ad, page 18.

eventspotlight

Trusted for 35 Years

Gifts that Give Hope Lancaster’s Alternative Gift Fair Celebrates 10 Years authors, and there will also be a human rights scavenger hunt for the kids to complete for a chance to win a free book pertaining to human rights. “We feel that people are looking for opportunities to give back and to take the consumerism out of the holidays,” explains Jenn Knepper, event organizer. “This allows people to get back to the meaning of the season, which is to give, show love and build community and altruism.” Buying gift donations (or alternative gifts) from 30 nonprofits provides life-changing benefits for people in the community and the world, such as a life-sustaining gift in the form of food, shelter, education, medicine, social justice and more for those in need. Gifts That Give Hope changes lives and brings lasting impact. To celebrate the tenth year, a campaign called the 10 Acts of Hope is going on now to encourage altruism all around, by spreading kindness, hope and love. Location: 1383 Arcadia Rd., Lancaster. For more information, visit GiftsThatGiveHope. org/Lancaster. For 10 Acts of Hope ideas and instructions, visit GiftsThatGive Hope.org/Lancaster/10acts. See ad, page 20.

(717) 295-3900

www.hospicecommunity.org

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

ODDS and ENDS CORNER LLC

Photos: Petal’s Beating Heart Photography

ifts that Give Hope Lancaster is hosting its tenth annual gift fair event from 10 a.m. to 4 p.m., December 9, at the Lancaster Farm and Home Center. The fair features nonprofit organizations, fair-trade, local food vendors and social enterprise gifts. With a mission to promote charitable, alternative giving through an annual gift fair that offers Lancaster-area residents an opportunity to give “giftable donations” in honor of their loved ones, friends and associates, Gifts that Give Hope inspires and encourages support for local and global nonprofit organizations that are helping to transform the world. New to the fair this year, attendees can meet favorite local authors and purchase their books. Visiting authors include Melanie G. Snyder, executive director of the Lancaster County Re-entry Management Organization and author of Grace Goes to Prison: An Inspiring story of Hope and Humanity; Annette Darity Garber, children’s author of Quite the Same, with all proceeds going to the International Justice Mission to fight the horrendous crime of human trafficking; and Ulysse Toussaint, author of the children’s book Superheroes of Service. Children’s activities accompany the meet-andgreet with the children’s

Treasures for the Home, Body and Mind Crystals stones jewelry herbs Candles ...and more

Find us in: Building One at the Green Dragon Farmers Market, Ephrata: Fridays 9-9 East Annex at Saturday’s Market, Middletown: Saturdays 9-4

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natural awakenings

November 2017

healthbriefs Overtime Hours Linked Wolfilser/Shutterstock.com

to Tooth Decay

cientists from the Gifu University Graduate School of Medicine, in Japan, examined the impact of a combination of acupuncture and traditional herbal medicine on the rate of delirium in cardiovascular patients admitted into an intensive care unit. Of the 59 patients studied, 29 were treated with conventional care and 30 were given the same care, plus herbal medicine three times a day and acupuncture once a day. In the treatment group, incidental rates of delirium were 6.6 percent, significantly lower than the 37.9 percent rate found in the control group. This group also required fewer sedative drugs traditionally used to combat aggressive behavior in delirious patients.

Teetotalers Enjoy Less Heart Disease In a meta-analysis of 45 research studies covering thousands of subjects led by Canada’s University of Victoria, in British Columbia, researchers found that former and occasional drinkers have a 45 percent increased risk of heart disease than nondrinkers. This discovery contradicts the widely held belief that occasional alcohol consumption reduces the risk of coronary heart disease.

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Acupuncture and Herbs Ease Delirium in Patients

esearchers from the Tokyo Dental College, in Japan, have discovered a link between excessive overtime work and oral health by comparing overtime hours worked per month with the rate of untreated tooth decay. Of 951 financial workers studied, 13 percent of the men with no overtime hours reported tooth decay, while 19 percent of those working up to 45 hours of overtime per month did. This increased to 27 percent for those working 45 to 80 extra hours per month and exceeded 31 percent for those logging more than 80. Workers with the most overtime hours were more likely to list “too busy with work” as their reason for leaving decayed teeth untreated. The results came after adjusting for differences in age, education, smoking, snacking, dental visits and oral hygiene.

aslysun/Shutterstock.com

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KNEE PAIN? IMAGINE LIFE WITHOUT THE DEBILITATING PAIN OF KNEE OSTEOARTHRITIS

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Aerobics Improve Brain Function

esearchers from the Wake Forest School of Medicine, in WinstonSalem, North Carolina, have found that aerobic exercise increases overall brain volume and gray matter, and helps improve brain function. Thirty-five adults with mild cognitive impairment were split into an aerobic group and a stretching group. The aerobic group participated in moderateto-vigorous exercise four times per week for six months, while the others did stretching exercises at the same rate. The researchers used magnetic resolution imaging with each participant at the beginning of the study and after six months to determine potential changes in the brain. They found that both groups showed volume increases in gray matter regions linked to short-term memory, but the aerobic group displayed a larger preservation of overall brain volume. They also had greater improvements in cognitive function.

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igella sativa oil (NSO), commonly called black cumin, is used to treat a variety of inflammatory conditions. Researchers from University College London, in the UK, and King Abdulaziz University, in Saudi Arabia, studied the impact of this oil on patients with asthma. Scientists divided 80 asthmatics into two groups of 40. One group was treated with 500 milligrams of NSO twice a day for four weeks. The other was given a placebo. The researchers used an asthma control score to measure improvement, along with pulmonary function testing and the level of blood eosinophils, disease-fighting white blood cells that indicate inflammation and allergic reaction. The researchers found normal eosinophil levels and significant improvement in the average asthma control test score for those in the NSO group, plus improved pulmonary function, compared to the placebo group.

Cranberry Prebiotic Promotes Gut Health

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esearch from the University of Massachusetts, Amherst, has found that the cell walls of cranberries contain xyloglucan, a complex sugar that feeds the beneficial, naturally occurring bifidobacteria, enhancing the body’s microbiome. “A lot of plant cell walls are indigestible, just like we can’t digest the special sugars found in xyloglucans,” explains nutritional microbiologist and researcher David Sela, Ph.D. “But when we eat cranberries, the xyloglucans enter our intestines, where beneficial bacteria can break them down into useful molecules and compounds.” Sela emphasizes the importance of prebiotics. “With probiotics, we are taking extra doses of beneficial bacteria that may or may not help our gut health,” he says. “But with prebiotics, we already know that we have the beneficial guys in our guts, so let’s feed them with more nutrients and things that they like.”

Maks Narodenko /Shutterstock.com

Black Cumin Oil Helps Control Asthma

Evan Lorne/Shutterstock.com

MOLD

healthbriefs

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globalbriefs News and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefits all.

Wine Worry

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Glyphosate Toxin Turns Up in Wines

Monsanto’s toxic Roundup herbicide glyphosate has been found in all 10 California vintages tested, including organic wines. While glyphosate isn’t sprayed directly onto grapes because it would kill the vines, it’s often used to spray the ground in the vineyard to be absorbed via the roots. Sometimes, glyphosate drifts from conventional vineyards into nearby organic and biodynamic vineyards. Other times, the toxin remains in the soil after a conventional farm has been converted to organic; the chemical may persist onsite for more than 20 years. Glyphosate is patented as an antibiotic. Designed to kill bacteria, it harms both soils and human health, and has been cited as a human carcinogen by the World Health Organization. For glyphosate-related consumer information, search Actions at MomsAcrossAmerica.com.

Landfill Eulogy Yaniv Schwartz/Shutterstock.com

Sweden Dumps its Dumps Landfills generate environmental problems such as the greenhouse gas methane that warms the atmosphere and toxic chemicals from household cleaning products that pollute soil and groundwater. Installations are smelly, noisy and can breed disease-transmitting vermin, as well as harm wildlife. Recycling helps cut the volume of waste, but the bulk of all trash continues to fill these dumps. Sweden produces about the same amount of waste as other European nations, but less than 1 percent of its household refuse ends up in landfills. Thirty-two waste-to-energy (WTE) plants that have been operating across the country for years incinerate more than 2 million tons of trash annually—almost 50 percent of all waste. The country still recycles, but anything else normally ends up in the WTE incinerators, creating steam to generate electricity distributed on the grid. This system heats close to a million homes and powers more than a quarter-million, thus reducing Sweden’s reliance on fossil fuels. Sweden also helps to clean up other countries in the European Union by importing their trash and burning it. Because specific products contain materials that cannot be recycled or incinerated, some landfills are still necessary.

Faster Rescues

Artificial Intelligence Helps Locate People and Wildlife Artificial intelligence (AI) is helping doctors and scientists worldwide do their jobs better. In wildlife preservation, many researchers want to know how many animals there are and where they live, but Tanya Berger-Wolf, a professor of computer science at the University of Illinois at Chicago, states, “Scientists do not have the capacity to do this, and there are not enough GPS collars or satellite tracks in the world.” At AI-driven Wildbook.org, photos are uploaded by experts and the public and analyzed for species, age and even gender. One massive Kenyan study in 2015 prompted officials to alter their lion management program. Also, the locations of stranded victims of floods, earthquakes or other disasters can be determined via computer programmers writing basic algorithms that examine extensive footage. In flooded areas, AI technology can also find debris that harbors trapped people. AI techniques can even monitor social media sites to find out more about missing people and disasters.

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globalbriefs Why Whales Leap High

Humpback whales are famous for their prodigious leaps from the water. A recent paper published in Marine Mammal Science proposes that breaching the surface and making a big splash serves as an acoustic telegram to communicate with far-off pods. The phenomenon may be compared to a distant drumbeat, which probably carries farther than the whales’ signature songs. Former University of Queensland marine biologist Ailbhe S. Kavanagh, Ph.D., and her colleagues observed 76 humpback groups off the coast of Australia for 200 hours between 2010 and 2011 and found that breaching is much more common when pods are at least 2.5 miles apart, with more local slapping of fins and flukes when fellow whales are nearby.

Window Pain

Birds Die Flying Into Reflective Glass martin33/Shutterstock.com

Marijus Auruskevicius/Shutterstock.com

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Humpback Holler

One night earlier this year, nearly 400 birds migrating north from Central and South America died in the midst of a storm from slamming into the 23-story American National Insurance Company skyscraper in Galveston, Texas. Among the victims were Nashville warblers, yellow warblers and ovenbirds. The American Bird Conservancy estimates as many as 1 billion birds die annually from colliding with glass in the U.S. as they see and therefore fly into the reflection of landscapes and the sky or inside vegetation. The exterior of the Galveston building, previously lit by large floodlights, is now illuminated only by green lights on its top level for air travel safety considerations. Other widely available means to protect birds include products to make residential and commercial windows less attractive to them. Specially placed tape or mullions creating stripes or patterns can help birds identify glass and avoid deadly crashes. Awnings, shutters and outside screens can also reduce bird collisions with buildings.

Get Outside

Black Friday Alternative oliveromg/Shutterstock.com

This year, all REI outdoor outfitter stores will close on Black Friday and join hundreds of national and local organizations and like-minded brands to ask, “Will You Go Out with Us?” For the third year, the REI #OptOutside initiative will mobilize Americans to firmly establish a new tradition of choosing trails over sales on Black Friday, including camping under the stars instead of camping out at malls. For helpful ideas, visit rei.com/ opt-outside. 16

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Pedestrian Power Smart Street Lights Powered by Footsteps Conventional street lights collectively emit more than 100 million tons of carbon dioxide annually. The city of Las Vegas, a leader in municipal sustainability, has contracted with EnGoPlanet, a New York City clean tech startup, to install the world’s first Smart Street Lights powered by pedestrians’ footsteps via kinetic energy pads and solar energy. When someone steps on a kinetic tile, energy is created and goes directly to a battery. Petar Mirovic, CEO of EnGoPlanet, says, “Clean and free energy is all around us. Urban cities have to build the smart infrastructures of tomorrow that will be able to harvest all of that energy. This project is a small but important step in that direction.” Las Vegas Mayor Carolyn G. Goodman says, “Through our LEED-certified buildings, solar projects, water reclamation, alternativefueled vehicles and sustainable streetlights, Las Vegas continues to lead the way.” The company also cites Smart Street Light projects in Chicago, Detroit, Auburn Hills (Michigan), Asbury Park (New Jersey) and at stadiums such as the MercedesBenz Superdome, in New Orleans. View an illustrative video at Tinyurl. com/SmartStreetLights.

ecotip Oil Spoil

Africa Studio/Shutterstock.com

How to Properly Discard Cooking Oil Holiday meal traditions that kick off with a Thanksgiving turkey and continue through festive meals for New Year’s can produce lots of cooking oil and grease waste. Following proper disposal procedures protects both the environment and home plumbing. The U.S. Environmental Protection Agency reports that vegetable oils and animal fats share common physical properties and create similar environmental effects as petroleum spills, including coating and suffocating animals and plants; polluting food supplies and habitats; fouling shorelines; and clogging water treatment plants. Cooking oil and kitchen grease is the number one cause of stopped-up sewer pipes, according to Earth 911. Grease sticks to the lining of plumbing pipes in small particles, which catch onto each other and accumulate until

Rhubarb’s Market the growing mass can block and backup sewage lines, leading to a nasty mess and sometimes costly repairs. This potential problem can be avoided simply and easily. n For small amounts of kitchen grease such as lard, shortening or tallow that inevitably go down the drain, flush with cold water so that it solidifies, making it less likely to stick to pipes. n Freeze small amounts of used cooking fats, oils and grease in a container like a used coffee can with a tight-sealing lid, then place it in the trash. n Larger and unfrozen quantities of used cooking oil may be taken to an area recycling center for proper disposal year-round. No special container is required and the liquid is emptied from the consumer’s container onsite. Don’t combine the contents with anything else, so it can be repurposed by vendors that collect it from the centers.

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by Gisele Rinaldi Siebold

he redesign of the classy shop along Penn Avenue exemplifies the feeling that Justin Bortz set out to create with his jewelry designs. New World Jewellers is home to unique, handcrafted jewelry made with love by Bortz. The shop’s essence fills the senses with a glowing warmth as a feeling of welcoming peace greets guests and creates an understanding of loveliness. Shelves crafted from the prunings of the more-than-700-year-old Sacred Oak Tree of Oley Valley, Pennsylvania, evoke a centering and nourishing connection with the earth. The Midnight Swan, chosen by Bortz as his symbol, represents the bridge between Earth and the heavens. “As an animal totem representative of my life’s journey, the Midnight Swan brings inner beauty to the outer world,” avows Bortz. “I infuse love when creating each design, with the intention of bringing awareness of the higher love meant for them as they wear the piece, which is special in its own right, but also brings out the special quality of the person.” Bortz’s intentional process of infusing distinctive characteristics into his jewelry involves researching, sketching, designing and shaping. A gemologist and designer, he marries personal experience with advanced training to fashion pieces that are meant to help people experience higher love. Whether he is creating his own designs or customizing designs to suit client ideas, he puts his heart Justin Bortz and soul into his work.

New World Jewellers is located at 438 Penn Ave., in West Reading. For more information, call 610-373-1101, email Justin@CityCharmCo.com or visit JustinBortz.com. See ad, page 20.

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Cases set upon tree trunk-shaped bases display jewelry according to themes: Inspiration, Bonding, Celebration and Mother Earth. The themes enrich the body and spirit by gifting not only a custom creation, but also a purpose for the wearing of the jewelry that will bring with it a certain sentimental memory. New World Jewellers’ latest rebranding, “What of you is she wearing?”, will include engagement ring designs featuring pink spinel gemstones. “Spinel stones align with the seven chakras, which are the energy centers of the body, and pink spinel opens the heart chakra,” explains Bortz. “Its level of hardness is resistant to scratching, making it perfect for daily wear. We believe a pink spinel engagement ring is a loving tribute to a woman from the man who cherishes her and asks her to join him in marriage. In a tender presentation, he gives her a part of himself that she will wear every day.” After perusing the jewelry cases, guests are invited to stroll to the back of the shop where The Subtle Realm Lounge is located. While enjoying a delicious cup of exotic coffee that comes from local merchants and around the world, guests can look at artwork and handmade gifts, or sit back, relax and share a story. Ever grateful, Bortz is an authentic person who shares his light with the world from a lovely shop in West Reading.

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ndividuals seeking to escape life’s ceaseless distractions, deepen their personal spiritual practice, enhance 12:48 well-being P and gain fresh perspective, are patronizing silent retreats in rising numbers. “Retreats are a special opportunity to enter a healing space where your natural energy, insight, intelligence and wisdom can arise,” says Linda Mary Peacock, known as Thanissara, a former Buddhist nun, cofounder of South Africa’s Dharmagiri Hermitage and Outreach and a retreat leader at the Spirit Rock Insight Meditation Center, in Woodacre, California. Sheila Russ, of Richmond, Virginia, has participated in several retreats with silent components, hosted by spiritual traditions spanning Baptist to Benedictine. “People of different faiths all have the same need to reach inside and listen. If we don’t slow down and get quiet, we can’t hear what’s going on with us,” says Russ. “Spending time in contemplation is cleansing and freeing; I feel like mentally and spiritually I can breathe.”

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Attaining heightened well-being after a retreat may have a neurological basis, according to research from Thomas Jefferson University’s Marcus Institute of Integrative Health, in Philadelphia. Silent retreats appear to raise the brain’s

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levels of mood-boosting chemicals, according to Dr. Andrew Newberg, director of research there. Newberg’s team tested the brains of retreat participants before and one week after an Ignatian-based retreat, finding significant changes in their serotonin and dopamine systems. “Whether through prayers, walks or meditations, the single-minded ritualistic aspect of retreats seems to predispose the brain for peak spiritual experience,” he observes.

What to Expect

Formats vary, but most silent retreats entail extended periods of sitting meditation or prayer, often alternating with walking meditation or other mindful movement. Some may also entail a work detail, like sweeping the meditation hall or helping prepare meals. “Work tasks help bring mindfulness into everyday life,” says Chas DiCapua, a resident teacher for the Insight Meditation Society’s flagship retreat center in Barre, Massachusetts, who has led silent retreats teaching Buddhist practices for 20 years. “The community aspect is equally important; being surrounded by people that support your spiritual practice can encourage you on what can be a lonely path.” Silence doesn’t mean being static and somber or not thinking, counsels

buffaloboy/Shutterstock.com

Come away... from life’s distractions ...and rest awhile.

The deliberate, conscientious practices of my first silent retreat made me appreciate each moment: the gifts, blessings, music, stretching, meditation, prayers and practice of stillness. ~Unity retreat feedback David Harshada Wagner, of Ojai, California, whose meditation retreats draw from the Indian mystical traditions of yoga, vedanta and tantra. “Silence is more than the absence of talking; it’s a powerful energy,” says Wagner. “Silent retreats are the loudest, as the energy is roaring within. It should be a joyous practice.” Yet retreats aren’t a cakewalk. Los Angeles author and mindfulness facilitator Jennifer Howd chronicles the challenges of her first nine-day silent retreat in Joshua Tree, California, in her memoir Sit, Walk, Don’t Talk. Seven retreats later, Howd says that although the journey isn’t always easy, she always gains insights about herself and the nature of the mind.

Choosing a Retreat

Retreat leaders caution that while it’s good to jettison expectations and approach the experience with an open mind, choose a retreat that fits individual needs. The level of personal attention at retreats can vary greatly, remarks Thanissara. “Some may host 100 or more people, relying largely on taped instruction without much interaction with group leaders. A small group might be better for a first retreat,” she suggests. Thanissara recommends an upfront review of instructor credentials and starting with a weekend retreat before embarking on one of longer duration. Regardless of length, retreats aren’t always for everyone. “If you’re going through emotional or psychological difficulties, it’s best to discuss your circumstances with a teacher at the retreat center before deciding to attend. If you’re in therapy, talk with your therapist,” counsels DiCapua.

Your Guide to Local Retreats

retreat can be as close as your own backyard or experienced at one of these nearby locations, offering individuals and groups a space to explore silence and deeper reflection.

KIRKRIDGE RETREAT & STUDY CENTER

HIMALAYAN INSTITUTE

KULA KAMALA FOUNDATION & ASHRAM

A gathering place for seekers of inspiration and restoration, the Himalayan Institute (HimalayanInstitute.org) located in the picturesque Pocono Mountains, includes yoga retreats, workshops and a wellness center with chiropractic, Ayurvedic, and body treatments.

JESUIT CENTER

A place of natural beauty in Berks County, the Jesuit Center, (JesuitCenter.org), provides day, weekend and weeklong retreats based on the Spiritual Exercises of St. Ignacius of Loyola.

KAIROS SCHOOL OF SPIRITUAL FORMATION

Using the 240 rolling acres of the Jesuit Center, in Wernersville, Kairos, (KairosJourney.org), a non-denominational spiritual school, facilitates a nurturing space to deepen a relationship with God, self and others during day-long, weekend, and silent retreats. See ad, page 22.

Spiritual growth, theology, writing, and healing with a mindset of inclusion and sustainability are offered at Kirkridge (Kirkridge.org), on the Kittatinny Ridge overlooking the Delaware Valley.

Located in beautiful Alsace Township, Berks County, Kula Kamala Ashram (KulaKamalaFoundation.org) includes yoga, Yoga Therapy, mantra, meditation, holistic treatments, retreats and yoga teacher trainings. Many of the classes and the healthy café are by donation. See ad, page 8.

MARIAWALD RETREAT CENTER

Located in Reading, Mariawald Convent (MariawaldRenewal.com), extends hospitality to individuals and groups of all faith traditions who wish to spend time in retreat and reflection.

TEMENOS RETREAT CENTER

Temenos Retreat Center, in Chester County, (TemenosCommunity.org), offers a beautiful setting for private individual and group retreats, along with weekly nature walks and meditation, yoga, drumming, and other events.

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“So much of our energy is employed in communicating with the external world. At a silent retreat, we take all the energy that we normally would use in speaking and communicating and we make it available to the mindbody to repair itself and to heal. When we join a group of people who are participating in the silent retreat, the experience is quite different than a personal retreat or taking a retreat in which people talk to one another. In a silent retreat, there is a group synergy that forms. Everyone in the group is there to turn inward and be silent. By being there together with this motivation a beautiful energy is created. There is a subtle sensation in the air around the group, one of a vibrational quality. There is a connectedness even without any outward communication, being in the energy seems to assist everyone in focusing, going deeper and healing.” ~ Staff and participant responses compiled by Jess Okanya, Interim Executive Director of KAIROS Retreat Center

Retreat Back to Everyday Life

Please

Afterwards, ease back into the daily routine; don’t rush back into old patterns of media and food consumption, recommends Howd. “Try to build-in a day or two of down time. You may still be processing things emotionally.” DiCapua suggests finding a local community of a kindred practice to keep the momentum going, and not expect to keep it up as earnestly at home

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as at the retreat. Attending daylong maintenance retreats on Saturdays or Sundays can also help sustain individual practice. Above all, “Appreciate yourself for having thought to go on a retreat and follow it through,” says DiCapua. “It can be a radical thing.” Connect with freelance writer April Thompson, in Washington, D.C., at AprilWrites.com.

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Retreats for All Faiths

(RollingMeadowsRetreat.com) offers silent retreats combining yoga and meditation. Leaders Patricia Sunyata Brown and Surya-Chandra Das take an eclectic approach incorporating multiple traditions to stimulate selfinquiry and compassion.

Insight Meditation Society:

etreat centers vary from nondenominational to those aligned with a faith, but even within a tradition, styles of meditation vary. The following opportunities highlight some of the more prevalent offerings. RetreatFinder. com and RetreatsOnline.com can be helpful tools.

Omega Institute: One of the largest centers on the East Coast, the Omega Institute (eOmega.org), in Rhinebeck, New York, offers yoga, meditation and mindfulness retreats led by notable and varied spiritual teachers. Unity: The Unity church, a Christian faith honoring all paths to God, offers an annual silent retreat facilitated by

Rev. Paulette Pipe (TouchingTheStillness. org). Held at Unity Center, in Kansas City, Missouri, the experience incorporates soulful music, labyrinth walks and meditation practice.

Tassajara Zen Mountain Center:

A working monastery for more than 50 years, Tassajara Zen Mountain Center and Hot Springs (sfzc.org/tassajara), in the Ventana Mountains of northern California, offers lay meditation practitioners a sense of monastic life each summer. Retreats are mainly taught in the Zen Buddhist tradition, focused on observing the breath and mind.

Rolling Meadows: Located in rural Brooks, Maine, Rolling Meadows

Founded by Sharon Salzberg, Jack Kornfield and Joseph Goldstein in the 1970s, the Insight Meditation Society (Dharma.org) focuses on the Buddhist practices of metta (spreading lovingkindness) and vipassana (insight) meditation. Silent retreats at its historic center in Barre, Massachusetts, range from two days to three months.

Jesuits: A Roman Catholic order cofounded by St. Ignatius, the Jesuit tradition incorporates prayer, meditation, self-awareness and other contemplative practices. Jesuits.org/ retreat-centers lists Jesuit retreat centers across the U.S. where seekers can deepen their relationship with God through silence.

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Moving from Fear to Freedom

How can we distinguish between true and false fear?

by April Thompson

issa Rankin wears many hats: physician, mystic, author, artist, speaker and blogger. What unites her many pursuits is a passion for helping people optimize their health and understand how science and spirituality converge toward that goal. A former obstetrician and gynecologist, Rankin is the founder of the Whole Health Medicine Institute, in San Francisco, which trains doctors in mindbody-spirit medicine. She’s authored six books to date, including the bestseller Mind over Medicine, The Fear Cure and The Anatomy of a Calling. She lives

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fear, stress and anxiety and health issues. When fear is predisposing us to illness, addressing the root cause of the issue is preventive medicine. Whether triggered by something trivial or real, fear activates the “fightor-flight” stress response in the brain. The body has natural self-healing mechanisms, but these only operate when our nervous system is relaxed, so effectively dealing with fear is foundationally critical to wellness.

in California’s Marin County and blogs at LissaRankin.com.

What common signs indicate that fear is affecting our health? When people are sick, there is almost always an element of fear. Many of us have “ridden shotgun” at one time or another with a health diagnosis, and that’s scary, so even if it’s not predisposing the illness itself, it can stimulate fear. Studies from institutions such as the Harvard School of Public Health and Carnegie Mellon University have discovered strong correlations between

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True fear is an actual threat to physical survival, like being approached by someone wielding a gun. However, most fear is generated by a story we make up in our minds. Our wild imaginations, the source of beautiful creativity, can be a destructive force, too, as we envision all kinds of worst-case scenarios, most of which will not come true. Modern-day humans average more than 50 stress responses a day, which indicates we’re way off track in our relationship to fear. The mind constantly strategizes how to get what it wants and avoid what it doesn’t. A spiritual practice can help interrupt the “monkey mind” constantly ruminating on what could go wrong. Paying attention to fear around practical issues like not being able to pay bills is helpful because it can keep us from being reckless, such as buying an unneeded luxury item although our mortgage payment looms. But letting false fear prevent

us from following a dream, ending an unhealthy relationship or leaving a toxic job can predispose us to illness. Fear is the emotional equivalent of pain in the body. Attend to it when it arises; try to understand what it is telling you and see what’s in need of healing.

What are some effective ways to defang false fear? Ultimately, we need to come into the right relationship with uncertainty; it’s the gateway to possibility. People often think that fear provides protection, when our intuition, which typically requires a relaxed state of mind, is a far more effective protector. There have been studies about doctors following their hunches to a patient’s underlying condition, leading to life-saving diagnoses.

How can we cultivate courage, curiosity and resilience, rather than feed our fears? Cultivating a spiritual practice such as mindfulness helps put a pause between a feeling like fear and the reaction that might ensue. You learn to sit with uncomfortable feelings and recognize the story you are spinning in your mind about what’s happening. It also means letting go of expectations when things don’t go as planned. Fear is my cue to activate a practice of surrender; to turn something over to the universe. I will also ask for help to calm my heart and let go of attachments. For me, this life-changing practice means I now trust the mystery more than my mind. I trust the unknown more than science and logic. The latter may be useful tools when doing taxes or a research paper, but I don’t trust them to be the best navigation system of my life or help me in a crisis. Psychology isn’t enough to address fear, which comes with the territory if you think that we are just flesh robots programmed to maximize self-interest, alone in a hostile universe. Once you learn to see the possibilities and hand over the wheel to a greater, benign organizing intelligence, something unwinds in the nervous system and we relax into the wonder of mystery. Connect with freelance writer April Thompson at AprilWrites.com.

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Is Your Mattress The Problem?

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

ake this quiz:

1. Do you have back pain when you wake up? 2. Neck pain? Stiffness or soreness? 3. Does it take you more than 30 minutes to fall asleep? 4. Do you experience restless sleep? Toss and turn at night? If you answered “yes” two times or more, this may be the most important article you read all year. Here’s why… While you sleep, your immune system recovers and prepares for the day ahead. It replenishes every cell in your body. Low-quality, uncomfortable mattresses have been linked to discomfort and pain, which can prevent quality sleep. People who struggle with sleep deprivation may suffer from irritability, depression, over-eating— and even face a higher risk for Alzheimer’s. If your mattress is filled with chemical toxins, airborne allergens, or worse, your body is doing battle with those things rather than repairing itself. You’re losing valuable energy each night instead of healing your body and revitalizing your mind. And all of that can wreak havoc on your health and well being.

What’s In Your Mattress?

The following information may be disturbing to some. That’s because the Environmental Protection Agency has identified at least four possibly dangerous chemicals commonly found in some synthetic mattresses— benzene, propane, naphthalene and styrene—especially bedding made in China and overseas, where such governing agencies do not exist. Consider these facts: ● Typical mattresses made from artificial materials are known to emit potentially harmful gases in your bedroom—a phenomenon known as off-gassing. ● Laboratory researchers in the U.S. and Europe have identified up to 61 potentially harmful chemicals that off-gas from typical synthetic mattresses. ● Exposure to these 61 chemicals has been associated with irritation of the skin, eyes and digestive systems. ● Additionally, the chemicals offgassed by synthetic mattresses have been associated with headache, fatigue, depression and even hearing loss. ● Your skin, the most porous entry point into your body, has contact with a mattress for 8 hours every night, on average.

● Children, who breathe faster than adults, are especially vulnerable to chemical exposure. Every night, we lie down with minimal clothing for a seemingly good night’s sleep. But in reality, while lying on a conventional mattress, we are breathing in and absorbing through our skin a range of chemicals from synthetic materials—chemicals that can disrupt our sleep cycles and negatively impact our health. Our mattresses emit gases from a toxic brew of components used to create them. From the polyurethane foam used in the padding to fire retardants and other additives, conventional mattresses continue to release chemicals in gaseous form long after they roll out of the factory. Even after they have finished off-gassing, the chemically based construction of a conventional mattress provides an ideal environment for dust and dust mites, whose excrement is the #1 trigger for asthma attacks. And get this. You know those white labels on a mattress that say, “Do Not Remove”? Incredibly, the law actually allows manufacturers to include potentially hazardous chemicals in your mattress without disclosing the fact on any label. But if a true list of ingredients were available for conventional mattresses, it would likely include TDI (a common component), a known carcinogen, which can cause respiratory ailments such as bronchitis and asthma. In addition, liver damage and breathing problems have been linked to vinyl chloride monomers, another common mattress material. The list goes on. Unfortunately, it is highly unlikely that you would be given information about any of these chemicals from a manufacturer of conventional, synthetic mattresses.

The Natural Alternative

One of the most significant actions we can take to reduce our exposure to toxins and improve our overall health is to make changes to the one household item that is in direct contact with our bodies for one third of our lives—our mattresses. “There are more ways than ever to sleep better and wake up painfree on a natural, organic mattress,” says Ben McClure, president of

advertorial Gardner’s Mattress & More, in Lancaster, PA. “Many people, like me, are in search of a natural sleep system. I was shocked to learn that toxic emissions from mattresses are a major source of daily pollution in our lives,” says McClure. An all-natural, organic mattress is free of potentially harmful chemicals. Instead, natural materials like natural rubber are used. Rubber is naturally hypoallergenic and resistant to dust mites, making it ideal for allergy sufferers. Also, natural rubber is antimicrobial, inhibiting the growth of bacteria, mold and mildew, which can cause asthma and respiratory distress. No synthetic materials are added to provide these benefits. “All rubber used in our natural mattresses is from the sap of a rubber tree, which can yield rubber for up to 30 years. When a tree is done producing rubber, it is taken down and turned into furniture. A new tree is then planted in its place, thus making natural rubber a sustainable bedding component,” says McClure. What’s the difference between an organic mattress and a conventional one? “Organic mattresses are crafted from natural materials. Conventional mattresses are made mostly of artificial materials from nonrenewable sources, such as plastic and other petrochemicals,” says McClure. Do organic mattresses come in different firmness? “Yes, there are two main types of organic mattresses: Natural rubber and inner-spring. Both styles are available with varying firmness options to suit anyone’s sleep needs,” says McClure.

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: LB1117) 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 Nov. 30, 2017. Gardner’s Mattress & More - 830 Plaza Blvd., Lancaster, PA 17601 Phone: 717-459-4570 - Online: www.GardnersMattressAndMore.com

Preventing, Reversing and Managing Diabetes Naturally by Linda Sechrist

ore health practitioners today are recognizing both the mind-body connection, as well as energetic and metaphysical insights into preventing and reversing illnesses. As a result, those facing diabetes and other health challenges are accessing contemporary resources such as Louise L. Hay’s explanation of the emotional roots of disease in You Can Heal Your Life, and the medical science and natural methods explained by health researcher and author Gary Null, Ph.D., in No More Diabetes: A Complete Guide to Preventing, Treating, and Overcoming Diabetes. Applying a “both” rather than an “either” approach illuminates the importance of recognizing the ways our thoughts, emotions and lifestyle choices can impact chronic illness and long-term health.

Two Perspectives

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Hay suggests that this metabolic disorder may be rooted in a feeling of being deprived of life’s sweetness and longing for what might have been, accompanied by a great need to control deep sorrow. Such chronic unease can show up as Type 1, or insulin-dependent, diabetes; Type 2, or non-insulin-dependent diabetes; latent autoimmune diabetes in adults (LADA), a slowly progressing variation of Type 1; or gestational diabetes, which occurs during pregnancy.

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Eavesdropping on our repetitive inner mind chatter and observing its impact on outer experiences can reveal faulty thinking that disrupts the mindbody connection. Hay, a firm believer in the power of affirmations to send a message to the subconscious mind, recommends them to aid healing. For diabetes, she suggests, “This moment is filled with joy. I now choose to experience the sweetness of today.” Null cites medical evidence that explains how the physical causes of diabetes are related to the pancreatic production of the hormone insulin and the body’s use of it, together with rollercoaster blood sugar levels determined by food selections, stress, sleeplessness, insufficient rest and lack of exercise. His approach for preventing, reversing or managing this debilitating condition is to raise awareness of the physical, behavioral and mental causes that lead to its emergence, and making healthy lifestyle choices that regulate blood sugar levels.

Naturally Control Blood Sugar

Glucose, the human body’s key source of cellular energy, is the end product of the digestive system breaking down carbohydrates, proteins and fats for absorption in the intestines. From there, it passes into the bloodstream. Glucose also supplies energy for the brain. Normal blood glucose levels vary throughout the day. For healthy individuals, a fasting blood sugar level upon awakening is less than 100 milligrams (mg) per deciliter (dl) of blood. Before meals, normal levels are 70 to 99 mg/dl; otherwise, 100 to 125. Consistent readings above 126 indicate that lifestyle changes are needed to avoid eventual progression into full Type 2 diabetes. When there’s an inability to efficiently transport glucose from the blood into cells, cells don’t receive the energy they need to function properly. “Elevated glucose levels contribute to blood vessel damage, high blood pressure and inflammation among other issues. High glucose causes insulin levels to spike in an effort to draw the glucose into cells. This stresses the pancreas and causes a sugar crash, called hypoglycemia, which can lead individuals to make impulsive, poor food choices,” advises Marcy

Type 1 or 2? Can Chiropractic help Diabetes?

here are several types of diabetes. Type 1, or juvenile diabetes, is an autoimmune disorder that presents itself in the young, and Type 2 usually presents in older adults due to diet and lifestyle. Diabetes is serious and can lead to other health problems especially if blood sugars aren’t controlled adequately. When there’s a misalignment in the upper neck and back, nerve signals can’t send clear messages to the pancreas, affecting blood sugars and digestion. Our doctors are trained to fix these misalignments and restore proper blood flow to the nervous system, thus allowing the body to respond to the signals. We can help you make healthy choices and keep those “signals” strong so your body can be it’s best. Call us today.

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Kirshenbaum, a board-certified clinical nutritionist and owner of Enhance Nutrition, in Northbrook, Illinois. She notes, “Elevated sugar and insulin levels raise triglycerides, a fat that circulates in the blood, and cholesterol, specifically the LDL (low-density lipoprotein) levels. Triglycerides and cholesterol are important measures of heart health. Triglyceride levels of 150 mg/dl in fasting blood is a risk factor for a stroke or heart attack.”

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According to the American Diabetes Association, 8.1 million of the 29.1 million individuals diagnosed with diabetes were previously unaware of any early symptoms such as dry mouth, excessive thirst, frequent urination, constant hunger (even after meals), unusual weight gain or loss and lack of energy. “Many individuals only learn of their condition from a doctor-ordered routine blood test such as the A1C glycated hemoglobin procedure, which reads blood sugar levels over a three-month period,” advises Dr. Nancy Iankowitz, a boardcertified family nurse practitioner and founding director of Holistic and Integrative Healing, in Holmes, New York. Individuals that consume large amounts of simple carbohydrates and sugars, are overweight or are exceedingly sedentary and eat unhealthy processed foods, have a higher risk for developing Type 2 diabetes. Iankowitz’s effective, patientcentered practice follows a practical, four-month healing plan that includes tracking foods, moods, blood pressure, sleeping habits and exercise, all necessary to manage or reverse Type 2 diabetes.

Effective Diet Choices

Making the highest-impact food choices is critical in the earliest stages of diabetes. That’s why nutritionist and holistic integrative health practitioner Saskia Kleinert, an independent practitioner who also serves as director of the Emeryville Health & Wellness Center, in California, helps patients integrate dietary changes into everyday life. “Patient education includes the necessity of eating low-glycemic index foods and reducing blood glucose levels, while increasing healthy fats

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and black coffee throughout. By 1 p.m., with nuts, avocado and olive oil,” the body has been 18 hours without advises Kleinert. She notes that antioxprotein and carbohydrates, allowing idant-rich plant foods are another key insulin levels to remain at a low level. component of an effective dietary plan Excess insulin from too much sugar for all age groups. shifts the body into a storage mode. The role of exercise is also vital for Having no sugar stores available, the those needing to reverse pre-diabetes or body can then switch into a ketogenic managing diabetes aided by insulin inBoxincreases 421 Emmaus, PA 18049 • P: 610-421-4443 • F: 610-421-4445state that allows the body to burn fat for jections. “Exercise the muscle LVEditor@NaturalAwakeningsMag.com • www.NaturalAwakeningsMag.com fuel,” explains Baccellieri. cell’s demand for glucose, moving it out Herbs such as turmeric reduce of the blood into muscle cells that use it Ad Proof for Natural Awakenings inflammation. Berberine can help cells as fuel, and so lowering insulin levels,” use glucose efficiently. Supplements explains Jamie Coughlan, a naturopathTo: P: 610-421-4443 such as vitamin C, B-complex, resveraic doctor who practices in Pleasanton F: 610-421-4445 trol and pycnogenol (pine bark extract) and PleasantEmail: Hill, California. Nourishing myself is a can raise antioxidant levels, in which Dr. Angelo Baccellieri, owner of Please sign your the following information: most pre-diabetic and diabetic individWestchester Wellness Medicine, in proof Har- and complete joyful experience, and (Ad is shown at actual size. See second page for larger ads.) uals are deficient, according to a study rison, New York, introduces patients to I am worth the time published in PubMed. Cautious health intermittent fasting, an eating pattern professionals tailor supplement recomthat helps treat insulin resistance and spent on healing. Ad is approved: contact information andmy spelling is correct mendations to each patient. control blood sugar. “The concept is ~Louise L. Hay is approved with changes indicated predicated on going 14 to 16 Ad hours without food, replicating how primHelpful Weight Loss Ad isour not approved – make changes indicated itive ancestors ate. They feasted when In The Diabetes Breakthrough, based “Our biochemistry actually does food was available and fasted during on a scientifically tested way to reverse very well with this approach, which famines, sometimes going several days diabetes through weight loss, Dr. Osaisn’t hard to do when your last meal is without eating,” advises Baccellieri, ma Hamdy and Sheri R. Colberg, Ph.D., at 7 p.m. and you skip breakfast and who notes that intermittent fasting can explain a home-based version of the delay lunch the next day until 1 p.m. be done one day a week. 12-week Why WAIT (Weight AchieveYou can drink water with lemon, teas

A Whole-Person Approach to Type 2 Diabetes Management and Prevention by Dana Elia

hances are someone close to you is dealing with type 2 diabetes mellitus (T2DM). Previously called adult-onset diabetes, the prevalence of T2DM is a worldwide epidemic impacting increasing numbers of children and young adults. Here at home, the Centers for Disease Control (CDC) estimates that 40 percent of Americans (1 in 10 adults) will develop DM in their lifetime, and for adults aged 65 and older, that number increases to 1 in every 4. T2DM is characterized by hyperglycemia (elevated blood sugar), insulin resistance and impaired insulin secretion. Thus, the body’s ability to absorb and metabolize energy in the form of glucose becomes dysfunctional. The major contributory factors to these rising rates of T2DM are also the reasons why this disease is largely preventable—being overweight or obese, poor diet (overeating and possible nutritional deficiencies) and sedentary lifestyles. Additional factors can include: environmental toxicity, excess fat in the abdomen, family history, race (African Americans, Hispanics, American Indians, Pacific Islanders and Asian Americans are at greater risk than Caucasians) and age. While there is currently no cure for T2DM, a wealth of evidence supports the use of integrative approaches to effectively manage and even reverse the disease. According to David Rakel’s Integrative Medicine, 4th Edition, these consist of a personalized combination of interventions addressing: dietary changes, physical activity and movement, proper sleep, detoxification, stress management, healing the gut, supporting a healthy microbiome and targeted supplements.

Dietary Changes

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The Importance of Getting your Zzz’s and Zen

Stress management and proper sleep go hand in hand for whole-body health. Poor quality of sleep and inadequate sleep will have a negative impact on stress hormones, which can in turn stimulate appetite, especially cravings for carbohydrates, while also reducing the insulin receptor sensitivity. Aim for 7 to 9 hours of restful sleep each night. Sleep hygiene practices can help promote better sleep. Stress management tools and relaxation techniques can also improve glycemic control. Look at ways to incorporate one or more self-care practices such as yoga, massage, meditation, reiki and guided imagery into your diabetes management program.

Get Moving

Since T2DM is a disease impacting the body’s ability to process carbohydrate

effectively, diabetics should aim for proper portion control while reducing their total carbohydrate intake, paying particular attention to the glycemic impact of their choices and adequate consumption of proteins, healthy fats and dietary fiber. The actual gram goal of carbohydrate will vary by the individual’s specific needs and goals should be developed with the assistance of a licensed nutritionist, but generally keeping the total below 100 grams per day for those seeking a moderate restriction, and 30 to 45 grams for those seeking to follow a low-carb lifestyle. For those looking for a more gradual approach to improving their diet, considering a whole-food based or modified Mediterranean diet would be a great place to start.

Variety is the spice of life for diet and exercise. Consider a regimen that includes both cardio and strength

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training. Besides the calorie burning benefit, exercise also helps to detoxify the body, increases insulin receptor site sensitivity, controls hunger and cravings and has a positive impact on gene expression. Why consider including the strength training regardless of your current fitness level? Strength training burns glucose 19 times more efficiently than aerobic exercise, and helps to build lean muscle. More muscle means more tissue that can burn glucose even when at rest.

Supportive Supplementation

Studies have shown numerous supplements to be of benefit in the management of diabetes. However, just because something is available over the counter, that does not mean it is riskfree and safe for all populations. Consider the use of supplements as the addition to healthy lifestyle choices—not in place of them—and avoid beginning a supplement regimen without seeking the advice of a qualified, licensed professional. When working with a licensed, integrative practitioner, you may be given a recommendation for one or more of the following: curcumin, cinnamon, omega-3 fatty acids/fish oils, ALA (alpha lipoic acid), gymnema sylvestre, berberine, taurine, bilberry extract, EGCG and green tea, gingko biloba, resveratrol, magnesium, L-carnitine, ginseng, fenugreek, or gut rebalancing and microbiome support. Be sure to work with a licensed, integrative and functional practitioner to determine which of these approaches is the best fit for you. You are the key to successfully managing or preventing T2DM. Dana Elia, MS, RDN, LDN, FAND is an integrative and functional dietitian nutritionist. She is the owner of Fusion Integrative Health & Wellness, located at 270 Granite Run Dr., in Lancaster. For more information, or to schedule an appointment, call 717-917-5259, email FusionIHW@gmail.com or visit FusionIHW.com. See ad, page 32 & 53.

ment and Intensive Treatment) program offered at the Joslin Diabetes Center, affiliated with Harvard Medical School, in Boston. WAIT allows participants to reach their weight and blood glucose goals, along with improvements in blood pressure, cholesterol levels, and liver and kidney function. The program’s success is due to doable increases in exercising that put greater emphasis on strengthening muscles; effective ways to change bad habits; successful portion control; healthy alternatives to favorite foods; carbohydrate counting; and meals composed of the right balance of complex carbohydrates and antioxidantrich plant foods, protein and fat, all to achieve optimum body weight and diabetes control.

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Restoration of health begins with the most important lifestyle changes. n Replace processed and sugary foods in meals and snacks with nutrient dense, whole foods. n Determine possible food sensitivities with an elimination diet. n Eat some protein with every meal. n Eliminate environmental toxins. n Perform some form of cardiovascular exercise and resistance training at least three to five times a week.

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n Add stress-relieving practices such as yoga, tai chi or qigong. According to Hamdy, “On average, diabetes has the potential to rob you of more than 12 years of life, while dramatically reducing the quality of life for more than 20 years through chronic pain, loss of mobility, blindness, chronic dialysis and heart disease.” Such serious consequences also include stroke, hearing impairment and Alzheimer’s, he adds. All provide good reasons to live responsibly every day, cherishing longterm goals of laying claim to the best possible health. Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at LindaSechrist.com. natural awakenings

November 2017

inspiration Rawpixel.com/Shutterstock.com

of eating what’s produced by Mother Nature. You’ll become a better partner, parent and person.” Cooking is more enjoyable when shared; beyond partaking together, partnering in meal preparation is a fun way to nurture bonds with others any time of the year.

Share Life’s Happiness

Sharable Thanksgiving

Ways to Focus on What Really Matters by Marlaina Donato

Thanksgiving inspires a season of appreciation for what sustains us and gives meaning to life.

Share Good Food

food pantry when we shopped for our own, saying, ‘One for us, one for them.’” Nourishment of our emotional and spiritual selves often begins with choosing simple, whole food. Rocco DiSpirito, a New York City celebrity chef and author of Rocco’s Healthy + Delicious, reminds us, “Eat real food! Return to the basics

Practice Kindness

Sharing our time or talent will be remembered long after the holiday feasting.

Rebuild

Reward

Rethink

“I think true sustenance is when our hunger for connection and belonging meet,” says Sarah Ban Breathnach, the Los Angeles author of The Simple Abundance Journal of Gratitude. “When my daughter was small, we would purchase a complete Thanksgiving dinner for the local

Common interests lessen the chasm between our to-do lists and nurturing camaraderie. Anna Maria Caldara, of Bangor, Pennsylvania, has opened her doors for intimate community events through the years. “My former home, a converted church, was a perfect space for organizing and a way to give back,” says Caldara, who has hosted gatherings on local environmental issues, music performances, literary nights and annual Dr. Martin Luther King Jr. celebrations. Small living spaces can be just as welcoming and facilitate simple conversation, a valuable gesture. “The art of listening is such a beautiful, but rare act of kindness. I love technology, but there’s no denying that our devices have made us poor listeners,” says Michael J. Chase, of southern Maine, the founder of The Kindness Center, whose books include Am I Being Kind and Off: A Memoir of Darkness, a Manual of Hope. Each month, Chase makes it a point to visit friends and send some handwritten notes instead of using social media.

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Feed Your Soul n Revive a traditional weekly or monthly dinner with family or friends.

consciouseating

Not Your Grandma’s Stuffing

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Author Nicole J. Phillips, of Athens, Ohio, author of Kindness is Contagious, observes, “We are literally created to be kind; it’s well known that feel-good endorphins are released when we do an act of kindness. I think we often hold back because we predetermine that our resources are limited. Know your talents and gifts, and build your acts of kindness accordingly.”

Healthy Twists on Old Favorites by Judith Fertig

n Whip up and enjoy a healthy dinner or dessert with someone not seen in a while. n Organize a healthy potluck using local ingredients and encourage invitees to bring someone that’s new to the group. n Choose a healthier version of a holiday favorite and print out the recipe for everyone at the event.

n Host a children’s art party and donate their works to a local facility or shelter.

hanksgiving side dishes continue to evolve, even though traditional entrées still hold pride of place. New, lighter alternatives to time-honored stuffing maximize flavorful dried fruits, herbs and nuts. Healthy options may use gluten-free bread or black rice, cauliflower, chestnuts or pecans for flavor, bulk and color. A stuffing can also fill a halved acorn squash or cored apple. According to renowned health authority Dr. Joseph Mercola, pecans contain more than 19 vitamins and minerals, including anti-inflammatory magnesium, heart-healthy oleic acid, phenolic antioxidants and immuneboosting manganese. Erica Kannall, a registered dietitian in Spokane, Washington, and a certified health and fitness specialist with the American College of Sports Medicine, likes dried fruits because they contribute antioxidants and fiber.

n If in possession of a holistic, artful or practical skill, gift it.

Intriguing Options

n Fill a holiday basket with yummy and colorful edibles and drop it off at a local business or library to express appreciation. n Seek reconciliation by initiating a conversation with someone that may have been hurtful. n Explore ThePeoplesSupper.org to join or host a dinner to make new friends.

Offer Some Time n Offer to help clean up a friend’s yard or organize a closet or room in their house.

n Bring a pot of homemade soup to a friend or neighbor that’s under the weather. n Find ideas for random acts of kindness at Kindness.org.

Celebrity chef Rocco DiSpirito, of New York City, salutes his Italian heritage with chestnuts and embraces healthy

living with millet and mushrooms in his special stuffing. His new book Rocco’s Healthy + Delicious includes healthy takes on Thanksgiving dishes such as a sugar-free cranberry sauce. Sonnet Lauberth, a certified holistic health coach, blogger and cookbook author in Seattle, created a healthy stuffing she loves. “My GrainFree Sage and Pecan Dressing is one of my favorite dishes to bring to gatherings because it works with a variety of diets,” she says. “It’s gluten-, dairy- and grain-free, paleo and vegan. The pecans can be omitted for a nut-free version.” Riced cauliflower is the base, which is available prepackaged at some groceries, but can be made at home simply by chopping the florets into rice-kernelsize pieces. “Cauliflower is the perfect base for this recipe, as it adds a nice texture in place of bread and provides extra fiber,” she says. Laurie Gauguin, a personal chef in the San Francisco Bay area, specializes in gluten-free dishes that she prepares in clients’ homes. “Anything that will

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

November 2017

hold its shape and not crumble too much can work as a stuffing base,” she says. “Gluten-free, somewhat sticky grains, like short grain brown rice, Chinese black rice, millet or soft-cooked quinoa work well.” “Choose a mixture that contrasts with the texture and color of the food you’re stuffing,” advises Gauguin. “I created a stuffing that has crunchy pecans, tender black rice and chewy, dried cranberries to contrast with the creaminess of the cored squash entrée. The black rice looks striking against the

golden squash.” A stuffing that everyone can eat is ideal for a holiday gathering, either to serve or bring. Lauberth observes, “While not always possible, it’s nice if the host can accommodate various dietary concerns and preferences. Bring your own hearty side dish or two so that you have enough to make a meal for yourself if needed.”

When millet is cooked through, transfer it to a large mixing bowl.

Judith Fertig writes cookbooks and foodie fiction from Overland Park, KS (JudithFertig.com).

Heat a large, safe, nonstick pan over medium heat and use it to sweat the onions, celery and carrots until tender and translucent, about 10 minutes.

Healthy Holiday Stuffing Recipes Rocco DiSpirito’s Stuffing 1 Tbsp grapeseed oil ¼ cup millet 1 lb crimini mushrooms, sliced 1 large onion, diced 3 stalks celery, diced 1 medium carrot, diced 4 chestnuts, chopped 1 Tbsp fresh sage, chopped 1½ Tbsp poultry seasoning 3 scoops Rocco’s Protein Powder Plus (check Amazon.com) 2 egg whites 1¾ cups low sodium chicken or vegetable stock Kosher or sea salt and freshly ground pepper

photo by Stephen Blancett

Yields: 8 servings

Heat a large, safe, nonstick sauté pan over high heat and use it to sauté the mushrooms until tender and golden, approximately seven to 10 minutes. Transfer mushrooms to the same mixing bowl as the millet.

Transfer the vegetable mix to the same mixing bowl as the millet and mushrooms. Add the chestnuts, sage, poultry seasoning, protein powder, egg whites and chicken stock to the large mixing bowl, and then use a rubber spatula to mix well, so that no lumps are visible. Carefully remove the cast iron pan from the oven, and then pour stuffing batter into it. Popping occurs as the outside batter develops a crust. Return the cast iron pan to the oven and bake for 13 minutes.

Place grapeseed oil in a 12-inch cast iron pan; place the pan in the oven and preheat oven to 425˚ F. Cook a quarter-cup millet in a small saucepan on the stovetop according to package instructions.

Remove from oven and turn the result out onto a serving dish. Recipe courtesy of Rocco DiSpirito, Rocco’s Healthy + Delicious.

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Brush the interior, plus the cut sides of the squashes with the 4 teaspoons oil, then sprinkle with ½ teaspoon sea salt.

Roast for 40 to 50 minutes on the upper middle rack of the oven until tender when pierced with a fork. While the squash is roasting, place a medium, heavy saucepan over medium heat and pour in one tablespoon of olive oil.

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Add the onion and sauté for two to three minutes, until the onion begins to soften.

Roasted Acorn Squash Stuffed With Black Rice, Pecans, Dried Cranberries and Tempeh Yields: 8 servings Squash: 4 acorn squashes (1½ lb each) 4 tsp olive oil ½ tsp sea salt Rice: 1 Tbsp olive oil ¾ cup finely diced onion 1 cup Chinese black rice (also called Forbidden Black Rice) ½ tsp sea salt ¼ tsp ground cinnamon ¼ tsp ground coriander 2 cups water 4 oz tempeh, crumbled Roasted Pecans and Cranberries: 1 cup coarsely chopped pecans 1 tsp minced ginger root 4 tsp olive oil 1 tsp ground coriander ¼ tsp ground nutmeg ¼ tsp sea salt 10 large sage leaves, chopped 1 cup dried cranberries 2 Tbsp maple syrup

is your NEW medicine

Arrange squash halves on a baking sheet, cut side down. photo by Stephen Blancett

Dr. Jack’s new book is now available at amazon.com

Stir in the rice, salt, cinnamon and coriander. Cook and stir for 30 seconds. Pour in the water and bring to a boil, then cover and simmer over very low heat for 30 to 60 minutes, until rice is tender. Scatter crumbled tempeh over the cooked rice.

Cover the pan, then take it off the stove and let it rest for 10 minutes. While the rice is cooking, combine pecans, ginger, four teaspoons olive oil, one teaspoon coriander, nutmeg and ¼ teaspoon salt.

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Pour this mixture into an eight-by-eightinch baking pan; roast at 375° F for 15 minutes on the bottom middle oven rack, stirring halfway through. Stir in the sage, dried cranberries and maple syrup. Roast for another 10 minutes, then remove from the oven. Arrange squash halves, cut side up, on a serving platter. Combine rice with the pecan mixture and divide among the squash halves, pressing gently so the stuffing stays put.

Preheat oven to 375° F.

If made one day ahead, cover and reheat in a 350˚ F oven until heated through.

Cut squashes in half lengthwise, then scoop out the seeds.

Recipe courtesy of Laurie Gauguin, LaurieGauguin.com. natural awakenings

November 2017

Stuffed Apples with Fig and Hazelnuts

Add additional salt and pepper if desired. Toss with parsley and serve hot.

Yields: 4 servings

Recipe courtesy of Sonnet Lauberth, InSonnetsKitchen.com/60-healthygluten-free-thanksgiving-recipes.

2 oz dried figs, finely chopped 1 Tbsp roasted, shelled hazelnuts, chopped 1 tsp orange zest ¼ tsp allspice 4 Granny Smith apples, cored ½ cup maple syrup 1 Tbsp coconut oil 2 Tbsp fresh orange juice

Bonus Recipe Sugar-Free Cranberry Sauce Yields: 4 Servings

Preheat oven to 350° F. Combine the chopped figs, hazelnuts, orange zest and allspice in a bowl. Place the apples in a baking dish and loosely press the fig mixture into the cavities of the apples. Combine the maple syrup, coconut oil and orange juice and drizzle it over the apples. Bake the apples for 25 minutes or until tender. Set cooked apples aside for 10 minutes to let the sauce thicken slightly, and then serve warm or at room temperature. Adapted from a recipe in Family Circle Australia.

Grain-Free Sage and Pecan Stuffing 1 cup pecans 1 Tbsp coconut oil 1 medium yellow onion, chopped 2 cloves garlic, minced 3 stalks celery, diced 4 cups raw cauliflower rice (prepackaged or via a grater or food processor shredding blade) 1 Tbsp fresh sage, chopped 2 tsp fresh thyme, chopped ½ tsp kosher or sea salt ¼ tsp freshly ground black pepper ¼ cup chopped fresh Italian parsley

½ lb cranberries 2 Tbsp grated orange zest ¼ cup orange juice 8 packets Monk Fruit in the Raw sweetener Kosher salt and freshly ground pepper In a small saucepot, combine the cranberries, orange zest, orange juice, monk fruit, salt and pepper. Cook over medium heat until the cranberries burst and the mixture becomes thick and dry, about 40 minutes. Recipe courtesy of Rocco DiSpirito, Rocco’s Healthy + Delicious.

photo by Stephen Blancett

Spread pecans on a baking sheet and place in the oven until lightly toasted, about five minutes. Monitor to ensure the nuts don’t burn. Remove pecans from the oven and place in a food processor. Coarsely chop and set aside. Heat coconut oil in a large pan over medium heat. Add onions, garlic and celery and cook until onions are translucent, about five minutes. Add the pecans, cauliflower rice, sage, thyme, salt and pepper and cook for seven to 10 minutes, until the rice is tender. 40

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photo by Stephen Blancett

Preheat oven to 250˚ F.

communityspotlight

Allison Clothing Company A Shop Infused with Love by Gisele Rinaldi Siebold

llison Shannon’s “We encourage positive affirming words self-talk and don’t allow honor customany negative self-talk, ers as they walk to the especially when trying door of Allison Clothing on clothes in the dressing Company. “Your soul rooms,” notes Shannon. glows with Divine Light. “From the beginning, I Hold your head high. You wanted women to be are beautiful just the way able to walk into the you are. You are loved store and feel good about here.” Upon entering, a themselves. Our space feeling of love and calm is a safe place to be the greets guests as aromatic beautiful you that you scents waft through the air are.” and pink terra cotta walls Nurtured by a mother Allison Shannon reminiscent of Tuscany and father who were cast a soft glow on the beauty within. This both artists, Shannon was encouraged to shop invites leisurely attentiveness so as be true to her own gifts and not to miss any of the lovely, handcrafted, talents. “I have fond memoartisanal items imaginatively displayed. ries of how much my mother Shannon, artist extraordinaire, loved to cook and bake,” owner and lover of life, fills her shop with shares Shannon. “She inlove and her love is felt throughout each fused her love into her recicollection and arrangement, making its pes for soups, breads, cakes, way inside the hearts of visitors. One cookies and more, and she moment in her presence is enough to feel inspired me to do the same the joy she radiates as she tells the story with my own works of art.” of Allison Clothing Company. Attending The “We opened with the goal to supMuseum School of Art in port local artisans and display their hand- Boston was empowering to made items in the shop, rather than go Shannon. She learned to hold herself acto the big trade shows to fill our shelves,” countable for her own learning and artisexplains Shannon. “Our inventory is tic talent. This led her to discover, express always fresh and updated weekly by our and apply her skill using various media to creative artisans.” fashion jewelry, work with clothing, paint In the studio, Shannon carves paton canvas and uniquely arrange an array terns onto rubber stamps, of items. creating exquisite designs. One of Shannon’s She works with intention, favorite things about being infusing love into the garan artist is creating a new ments as she stamps, dyes project or product with other and creates, so women feel artisans. “When we come love through the clothing, together to exchange ideas, like they are getting a hug we are like a big family, and from her when they wear so much love and creation it. The clothing comes in a comes from the imaginative variety of sizes ranging from and innovative interacextra small to plus sizes. tion––it’s like a waterfall of

pure joy,” Shannon enthuses. “Honoring the artists as artists helps them unveil what else they can create and grow,” affirms Shannon. Noteworthy pieces bring artisans money, which is a welcome side effect. According to Shannon, it can be as simple as creating new packaging that enhances the distinctive quality of a piece. A perfect example of evolving an artistic idea are the fabulous new monthly Goddess Necessities subscription boxes curated by Shannon that ship worldwide and allow subscribers to be the first to see and receive new goodies coming to the shop. Exclusive products from current and new artisans and designers, such as textiles, pure bath and beauty, leather goods, jewelry, crystals, yummy treats, baubles and bits fill the boxes. The seed of an idea to share beautiful art grew to become a place where women are celebrated, empowered and encouraged to express themselves, bask in the artistic expression of others and enjoy the pleasure of living a joyful life. “If you have the opportunity to visit our store, you will be greeted with hugs. The air is sweet with the intoxicating scents of our essential oil soaps and incense. The music playing is Portuguese and you can’t help but sway your hips to the melodic rhythm. The clothing racks are draped with saturated hues of hand-dyed dresses, tops, leggings and skirts,” describes Shannon. “Everywhere you look you will find handcrafted jewelry of exotic styles. We also offer unique accessories for your body and home as well as delectable treats for your taste buds. You can breathe easier here. It is a place where you can slow down and indulge your spirit with love and beauty.” Allison Clothing Company is located at 522 Penn Ave., in West Reading. For more information, call 484-709-2563 or visit AllisonClothingCompany.com. See ad, page 21. Gisele Rinaldi Siebold is a contributing writer to Natural Awakenings magazine. Connect with her at Gisele@NALancaster.com.

natural awakenings

November 2017

healthykids

and magic, classics, nonfiction, time travel and participatory activities rank among the most popular topics.

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Award-Winners’ Advice

Books that Kids Will Love Advice for Parents from Award-Winners by Randy Kambic

hile kids may list movies, video games, music downloads and other media featuring their favorite athlete, actor or music star as priority holiday gifts, books will expand their thoughts, curiosity and dreams by exposing them to a different set of role models and aspirations. Reading takes kids away from

tech screens and expands horizons in ways that can improve their school grades, maturity and overall inquisitiveness. Many wise-hearted parents are recognizing the benefits, as children’s book sales were up 5 percent in the 12-month period ending in mid-October 2016, according to the American Booksellers Association. Humor, fantasy

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“Children can’t be what they can’t see,” says author Laurie Lawlor, of Evanston, Illinois. Her 2017 book Super Women: Six Scientists that Changed the World— a nonfiction account designed to excite kids 8 and up about math, science and engineering—cultivates positive role models via inspirational personal stories. She points out that most of those depicted were not that well known, and therefore can be emulated and more readily related to. One of these is Katherine Coleman Johnson, a black National Aeronautics and Space Administration research mathematician and physicist, portrayed in the recent film Hidden Figures. Marine scientist Eugenie Clark, known as the “shark lady” for her daring underwater research, and major pioneers in cartography, archaeology and other fields also stir inquiring minds. “I wanted to provide a variety of fields, backgrounds and ethnicities,” remarks Lawlor. “They were all determined, very smart and persistent, and made strides in opening doors for women.” Lawlor’s 2012 children’s book Rachel Carson and Her Book That Changed The World describes how Carson’s seminal 1962 book Silent Spring helped spawn the conservation and pro-environment

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movement by chronicling the dangers of pollution. Children’s fascination with nature and wildlife can also be met through the Dog and Bear series by Laura Vaccaro Seeger, out of Long Island, New York, and Vermonter Jim Arnosky’s scientifically sound wildlife chronicles (JimArnosky.com). Kelly Barnhill, of Minneapolis, whose latest work is The Girl Who Drank the Moon, characterizes children as quiet, yet highly active when reading. “They are encountering characters and then building, inserting themselves and more information into the stories, making it more relevant to them,” she says. The former middle school language arts teacher advocates parental reading aloud with children. “Make it a daily practice of turning to a separate book from what they may be reading on their own. You’re helping them develop cognitive structure by reinforcing and explaining. It’s a shared lens on life.”

Books Expand Kids’ Horizons

aunched in April, Reading Without Walls (ReadingWithoutWalls. com) is a national initiative celebrating and encouraging reading, diversity and appreciation for those unlike ourselves. “We feel that this will change lives,” says Shaina Birkhead, strategic partnerships director with the Children’s Book Council, one of the program’s partner organizations. Under the program umbrella, libraries, bookshops, teachers, community youth groups and parents can host “challenge” events. An online guide includes tips on setting up displays and props; fun crafts and drawing activities; how to talk about reading; writing and design contests, word games and puzzles; and bookmark prizes. “Reading opens up minds and hearts to new people, places and things,” says Gene Luen Yang, a national ambassador of the program and author of the youthful tale American Born Chinese.

Cultivate Reading 4 Know the child’s interests. “If they

like horses or birds, you’re certain to find great related books,” advises Lawlor.

4 Lead by example. “Seeing you reading or gardening or making things invites them to learn more about what they like,” says Lawlor. 4 Be flexible and share. There’s no clear-cut time to transition from reading aloud to having a child do it on their own. Try taking turns reading a paragraph and then a page with them. “Women tend to read more than men, so get Dad involved, as well,” says Barnhill. 4 Access quantity. “Make many books available to kids,” advises Barnhill. “They’ll enjoy having a choice.” Thrift stores are stocked with heavily discounted used books. 4 Empower them. The interactive, hands-on format of Ellen Sabin’s new The Imagine It Book allows children to “dive in and see how they can make an impact, be innovative, play, fail and then succeed,” says Sabin. “Make them feel like they are ‘driving the bus.’” Welcoming diversity and providing a safe and reassuring community space for both confident and vulnerable youngsters, the American Library Association (ala.org) provides libraries with positive, unifying resources for children and families. They include a Storytime for Social Justice Kit; booklist for Hope and Inspiration storytime events; resource list on Talking to Kids about Racism and Justice for parents, caregivers and educators; and curated media list on immigration. The Barnes & Noble bookseller groups selected children’s books— including classics such as Dr. Seuss titles, poetry, nature, sports, history and science—in five age categories from newborn through teenage years. “It’s an amazing era for children’s books,” assesses Barnhill. “The success of the Harry Potter series reminded people that kids like real stories. There’s been a boom in creativity, vigor and technical skills in story construction.”

A Matter of and

Death

Life

What really happens when our bodies cease to function? How can we plan our lives to make the most of our time on Earth? After an unexpected awakening, D. L. Kline writes about his own spiritual journey to help others find their own paths.

Available:

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Freelance writer and editor Randy Kambic, in Estero, FL, is a frequent contributor to Natural Awakenings. natural awakenings

November 2017

At Godfrey’s, it’s all about dogs! If you love dogs, you’ll love Godfrey’s!

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Diabetes Effects Dogs and Cats

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Natural Awakenings gives back to the community by supporting non-profit agencies and sponsoring community events.

With the new day

comes new strength and new thoughts. ~Eleanor Roosevelt

Lancaster-Berks

by Sarah Urban can get either type I or type II. Diabetes iabetes is a well-known disin dogs and cats can occur at any age. ease in veterinary medicine However, diabetic dogs are typically that is defined as a deficiency diagnosed at 7 to 10 years of age, and in insulin that makes it difficult for the most diabetic cats are older than 6 years body to regulate energy metabolism. of age. Diabetes occurs in female dogs There are two types of diabetes, comtwice as often as male dogs and certain monly referred to as type I and type II. breeds of dogs may be predisposed to In type I, sometimes called insulin-dependent diabetes, the pancreas doesn’t diabetes, such as Australian terriers, Beagles, Samoyeds and Keeshonds. make insulin. This is a permanent Obesity is a significant condition that generally results from damage to risk factor for development Obesity is a of diabetes. As dogs and the pancreas. In type II, significant cats age, they may also also known as insulinindependent diabetes, risk factor for develop other diseases that can result in diabetes or the pancreas is making development of could significantly affect insulin but not enough to their response to treatment meet the demands of the diabetes. for diabetes, including tissues. This is also known thyroid disorders, adrenal as insulin resistance. Type disorders, pancreatitis, heart disease, II diabetes is associated with obesity, kidney disease, urinary tract infections hormone abnormalities and steroid use, though animals with type II can and skin infections. The long-term use go back into remission with proper of medications containing corticostetreatment and diet. roids is also a risk factor for diabetes. According to the American Veteri Noticing the early signs of diabenary Medical Association (avma.org), tes is the most important step in taking dogs usually get type I diabetes and care of your pet. If you see any of the following signs, your pet should be exrarely get type II diabetes, while cats

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Sarah Urban, DVM, provides office visits, therapy and rehabilitation at Always Helpful Veterinary Services, located at 305 Nottingham Rd., Nottingham. For more information, visit AlwaysHelpfulVeterinaryServices.com or call 717-529-0526. See ad, page 15.

fitbody

Try Some Stretches Four Ways to Flex Our Muscles by Marlaina Donato

hether working out at the gym or taking to the trails, stretching is sometimes an overlooked asset to any exercise regimen. Eliminating stretches or not doing them properly increases the risk of injury and deprives muscles of what they need for optimum performance. “Just because you are in shape doesn’t always mean you have good flexibility,” notes LaReine Chabut, a Los Angeles fitness expert and author of Stretching for Dummies. “If you do plenty of strength training and cardio, but you don’t do any stretching, you’re creating an imbalance in your body. Flexibility plays a big part in overall fitness.” Loosening up correctly not only fosters flexibility, but also improves muscle endurance and coordination. “Everyone should be stretching, especially as you age, to maintain range of motion and balance,” advises fitness trainer Ben Wegman, of The Fhitting Room, in New York City. “A personal workout regime can be enhanced with stretching, which also increases mobility, improves posture and performance, and reduces stress levels.”

Four Categories, Many Variations “Different types of stretches access different muscles and different types of flexibility, but together, can benefit everyone,” says Wegman. There are many ways to stretch, but knowing what to do and when to do it can be key to optimum results and injury prevention. Warming up to different types of stretches can be a little daunting, but the basic four (sometimes combined in terminology) are passive, static, active and dynamic. In the past, ballistic stretching was common and included potentially harmful bouncing techniques, but today dynamic stretching has become a favorite among trainers, consisting of specific, controlled movements that prepare the body for the demands of both engaging in sports and an average workout. “Stretches can be confusing, so as a rule of thumb, I suggest dynamic stretching for any workout that involves movement and passive stretching for cooling down after a workout to release the muscles,” says Chabut. Stretching also plays an important role in yoga, which generally complements different stretches by adding a mind-body connection. “Breath is the key difference between yoga and regular stretching,” notes Chabut.

natural awakenings

November 2017

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amined by a veterinarian. Early clinical signs of diabetes include excessive water drinking, increased urination, weight loss, decreased or increased appetite, cloudy eyes (especially in dogs) and chronic or recurring infections in the skin and urinary tract. The earlier the diagnosis, the better chance your pet may have for a longer and healthier life. Why are so many pets developing diabetes currently and how can we prevent it from developing in our pets? The general idea amongst holistic veterinarians is that inflammation develops in the pancreas due to hypersecreting digestive enzymes and insulin into the pet’s digestive tract to break down commercial, processed pet foods that are high in sugars and grains. The canine pancreas is designed to digest mainly protein along with a small amount of starch found in plant material, while felines are obligate carnivores who are designed to digest mainly a diet rich in protein. Unfortunately for dogs and cats, today’s diet is far from the above. If a dog or cat eats a high-carbohydrate, processed or even grain-free kibble, the pancreas gets stressed and inflamed. This inflammation leads to the destruction of pancreatic beta cells that makes insulin and the formation of antibodies against the pancreatic tissue, thus leading to the destruction of pancreatic tissue, and finally, diabetes. The best way to prevent or treat a diabetic pet is to seek an experienced holistic veterinarian through The American Holistic Veterinary Medical Association (AHVMA), who will guide you in the steps to regulate a diabetic patient, through proper dosing of insulin, routine blood screening tests, species appropriate diet, and potentially use supplements, acupuncture, homeopathy and chiropractic to treat the patient.

Holistic Life Coaching & Yoga with Heather Dempsey

Heart Space Bliss

Drift of into a deep meditative state from a blissful sound bath of tibetan singing bowls, resting on and around your relaxed body, while the aromas of the purest essential oils ﬁll the air and you receive the healing energies of the highest vibrational energy of reiki and crystals.

and Yoga Instruction

Private and Small group, call to arrange a class!

hs-hp.com • 717.974.4841

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Injury Prevention and Recovery

Nancy Whelan, a physical therapist and owner of The Physical Therapy Center, in West Palm Beach, Florida, emphasizes the importance of proper technique for clients to avoid further injury, especially individuals that had a torn Achilles tendon. “Stretching is important when doing any exercise, and especially important following surgery or injury, because the body’s reaction to either one is to contract, which can cause secondary problems,” explains Whelan. “I think the body has an intelligence we must listen to. We must acknowledge our limitations and the

Stretching Guide at a Glance STATIC What it is: Hold a stretch in a challenging, but not painful position, for 10 to 30 seconds until feeling discomfort; once this is felt, the muscle then releases and relaxes. Benefit: Improves flexibility. ACTIVE (aka Static Active) What it is: Engage and contract the muscle group opposite the one being stretched to initiate the stretch; repeat. Many yoga poses are examples of active stretching. Benefit: Increases flexibility in the muscles being stretched and increases strength in the opposing muscles.

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“The use of breath allows you to get deeper into the muscle. Yoga also places particular emphasis on core muscles: the abdominals, lower back and spinal muscles. Through focus and deep breathing, yoga allows you to move beyond stretching into a deeper physical experience that both strengthens and focuses your body.”

PASSIVE What it is: Employ an outside force such as a stretching device, strap or another’s body weight such as a trainer, physical therapist or massage

NALancaster.com / NABerks.com

signals our body sends us to let us know that something is harmful or painful,” she notes. “When you take responsibility to take care of your body, it will take care of you.” For injury prevention, dynamic stretching offers many benefits. “It’s the best because it ensures that all major joints have full range of motion and sufficient muscle length,” says Wegman. She advises never to stretch an injured muscle or stretch too forcefully. “Introduce low-intensity stretching back into a regime only under a doctor’s supervision,” she cautions.

Daily Moderation

For Chabut, moderation is everything. “Gently warm up the body before moving into deeper stretches. Build heat in the muscles slowly to avoid potential injury,” she advises. Proper stretching is beneficial, but not doing so can foster bad habits and cause muscle or tendon tears. “Stretching cold muscles or using improper techniques such as bouncing when holding a stretch position are common therapist, which assists the stretch while the individual remains passive. The targeted muscles are not actively engaged. Examples include postworkout stretches applying pressure with a body part, towel or other prop or piece of equipment. Benefit: Increases range of motion, decreases muscle tension (spasm) and reduces post-workout soreness and fatigue. DYNAMIC What it is: Use controlled, gradual movements and stretches that involve repeated range of motion moves, especially in relation to a specific activity or sport that will follow the warm-up. Benefit: Prepares the body for activity and warms the muscles; especially advantageous after static stretches. Builds strength. Primary sources: Fitness Science; Scott White, a power trainer in Scottsdale, AZ.

mistakes,” observes Whelan. Stretching doesn’t have to be reserved for workouts, and with a little discipline, its benefits can easily be attained at home or the office. “Take 10 minutes during your favorite TV program and perform a couple of stretches,” suggests Wegman. “Make it a point to get up every half-hour and stretch for five minutes before resuming work. If you aren’t being pushed or pushing yourself, you won’t see results or make improvements. If it doesn’t challenge you, it doesn’t change you.” Marlaina Donato is a freelance writer, author and multimedia artist. Connect at MarlainaDonato.com.

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

Yoga in Berks county KULA KAMALA FOUNDATION 17 Basket Rd • Reading 484-509-5073 KulaKamalaFoundation.org

BRIALA BODYWORKS

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

MOBILE YOGA UNIT

Serving Berks and Lancaster Counties YindiBody@gmail.com BlissedOutLife.com Customized private, group or corporate classes

SHRI YOGA & WELLNESS CENTER

Helpful Resources

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

BOOKS Dynamic Stretching: The Revolutionary New Warm-Up Method to Improve Power, Performance and Range of Motion, by Mark Kovacs

Yoga, Yoga Wall, Meditation, YTT

Dynamic Stretching vs. Static Stretching and Their Benefits, by Jack Cascio

TULA YOGA at the RESTORATIVE CENTER

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

StretchCoach.com/resources/ stretching-videos (instruction specific to sports and muscle groups) StudioSweatOnDemand.com/classes/ feature/good-for-beginners (select stretching videos)

HEATHER @ HEART SPACE | HAPPY PLACE S Second St • Columbia 717-974-4841 HS-HP.com

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

KUNDALINI YOGA in LANCASTER

Facebook: Kundalini Yoga with Sukh Prakash Facebook: Sat Nam Soul Nishon Adi Kaur/Maricell Sheldon

922 N Reading Rd • Ephrata 717-336-5299 TheYogaPlaceInEphrata.com

Gentle, Hot, Vinyasa, Meditation, YTT

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

ONLINE VIDEOS BlackBeltWiki.com/stretching (range of stretches specific to martial arts styles and body parts)

Essentrics.com/media.html (videos from the PBS series Classical Stretch)

Group and Private classes, yoga retreats

THE YOGA PLACE IN EPHRATA

Stretching: 20 Simple Stretching Techniques to Relieve Pain and Increase Flexibility, by Neb Notliar

ElderGym.com/elderly-flexibility (highly detailed instruction tailored to seniors)

407 W Chestnut St • Lancaster BrialaYoga.com 717-396-1108

Kundalini Yoga

Exercise Balls for Dummies (including safe stretches for pregnant woman) and Stretching for Dummies, both by LeReine Chabut

DoYogaWithMe.com/yoga-beginners (free yoga videos for all levels)

Yoga in lancaster county

Gentle Body Restore 50+, Gentle Body Flow, Yoga on Barre, YTT

GREEN IS SEEN

when you advertise with us

717-399-3187

natural awakenings

November 2017

calendarofevents 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. SUNDAY, NOVEMBER 5 THURSDAY, NOVEMBER 2 Beauty Beyond Fifty Open House – 10am-2pm. Free mini menopause/acupressure facelifts to guests and refreshments, including pure black currant rose infused menopause tea, and gourmet chocolates that are organic, vegan, GMO-free, dairy free, gluten free and soy free. Beauty Beyond Fifty, Liberty Place, 313 W Liberty St, Suite 256, Lancaster. 717-8241509. BeautyBeyondFifty.com Cooking Class: Season’s Sweet Spud – 6pm. A Gluten Free menu of Twice Baked Sweet Potatoes, Roasted Sweet Potatoes and Carrots, Spinach, Sweet Potato and Cranberry Salad, Sweet Potato Cupcakes with Brown Sugar Cream Cheese Frosting. $55. Preregister. Zest! 30 E Main St, Lititz. 717-626-6002. ZestChef.com.

SATURDAY, NOVEMBER 4 Odds and Ends Corner at Inner Peace Expo – 10am-6pm. Visit Odds and Ends Corner along with vendors of holistic and metaphysical goods and services at this twice-yearly expo. $7/daily or $10/ weekend. Hamburg Field House Pine St, Hamburg. OddsAndEndsCorner.com. Ancestor Stories: Taking Blessings, Receiving Strength – 1-4pm. What if the troubles we carry are not ours? Karen Carnabucci helps us find relief from our burdens and uncover gifts in our legacy; discover hidden patterns in our family trees. $35adv/$40. Radiance, 9 W Grant St, Lancaster. 717-290-1517. The Wise Woman: Clarity of Heart & Mind – 1-3pm. A woman’s workshop of restorative poses, breathing techniques and Ayurvedic self-care for physical, mental and spiritual stability during menopause and while aging gracefully. YOGA on Orange, 129 E Orange St, Lancaster. 717-392-3992. YogaOnOrange.com.

savethedate Inner Peace Holistic Expo

Enjoy free lectures both days and visit vendors of alternative healing methods, natural products, acupuncture, reiki, chiropractic, hypnotherapy, reflexology, massage therapy, tarot, animal communication, herbs, nutrition and much more! Food available for purchase. Saturday 1pm Keynote: Jeff Hardman on the benefits and uses of CBD Oil. Sunday 1pm Keynote: Brigit Leuders on Iridology.

Saturday, November 4 • 10am-6pm Sunday, November 5 • 10am-5pm

Admission: $7/day or $10/weekend Hamburg Field House · Pine Street, Hamburg 610-401-1342 · InnerPeaceHolisticExpo.com

Lancaster-Berks

Odds and Ends Corner at Inner Peace Expo – 10am-5pm. See Saturday listing for details.

MONDAY, NOVEMBER 6 Lancaster Chapter of Holistic Nurses – 6pm. Mary LeVasseur, Manager of Community Health and Wellness at LGH/Penn Medicine presents HeartMath, a state of optimal clarity, perception and performance. Held at Manheim Township Library, 595 Granite Run Dr, Lancaster. All welcome. By donation. For info: Deb Gallagher, RestoreEnergy12@gmail.com.

TUESDAY, NOVEMBER 7 Workshop: Vaccines, What’s the Big Deal – 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: 717-393-9955. FamilyChiropracticLancaster.com. Farmhouse Classroom: Re-Think Holiday Classics – 6:30pm. Thanksgiving gets a FHK Makeover. Come taste the Farmhouse difference and take home some “health-ified recipes. Farmhouse Kitchen, 426 Penn Ave, West Reading.484-869-5193. TheFarmhouse-Kitchen.com.

WEDNESDAY, NOVEMBER 8 BeBalanced Open House – 11:30am-6:30pm. Learn more about an all-natural way to lose weight and address hormone imbalance, regardless of age. Free. BeBalanced Center, 90 Commerce Dr, Wyomissing. 610-750-5158. BeBalancedCenters. com/Wyomissing.

THURSDAY, NOVEMBER 9 Lunch and Learn – 5:30pm. Snyder Funeral Home presents valuable information about prearranging funeral details and offers a time for Q and A. Free. Appalachian Brewing Company, 55 N Water St, Lititz. Registration requested. 717-5605100. SnyderFuneralHome.com.

SATURDAY, NOVEMBER 11 HBD and Evolve Now Open House – 10am-1pm. Tours, refreshments, door prizes and special oneday-only prices on body sculpting, weight loss and detoxification packages plus a drawing will take place at 11:11 a.m. for a Premium Health Package giveaway worth over $400. Free to attend, RSVP required. Health by Design, 352 E Main St, Ste 100, Leola. 717-556-8103. HBDClinic.com. Intro to Yoga – 1-2pm. Learn the benefits of yoga and the best way to begin a practice. Willow Yoga Studio, 25 Nolt Ave, Willow Street. Free. RSVP: 717-617-2128 or Info@WillowYogaStudio.com.

MONDAY, NOVEMBER 13 Wellness Day for Veterans – Veterans are invited to enjoy a complimentary 30-minute stress treat-

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ment. By appointment until slots are full. Free ($55 value). The Spa at Willow Pond, 1487 Old Lancaster Pike, Sinking Spring. 610-507-9004. TheSpaAtWillowPond.com. Cooking Class: A Taste of Italy – 6pm. Chef Maria Quaranta, owner of Pepe’s Pizza in Ephrata, shares her love of Italian cuisine. This month Maria focuses on easy, yet elegant Italian appetizers and desserts for the holiday season. $55. Pre-register. Zest! 30 E Main St, Lititz. 717-626-6002. ZestChef.com.

TUESDAY, NOVEMBER 14 Workshop: Detox: Do I Need One? – 6:157pm. Become better informed and learn how to live a healthy and balanced life. Free. Family Chiropractic Wellness Center, 1717 Old Philadelphia Pike, Lancaster. RSVP: 717-393-9955. FamilyChiropracticLancaster.com. Coping with the Holidays: Where to Begin – 6:308pm. Holiday traditions you once anticipated with great joy now leave you with feelings of uncertainty and sadness? This workshop may help you not only get through the holiday season, but perhaps find something positive during an otherwise difficult time. Pathways Center for Grief and Loss, 4075 Old Harrisburg Pk, Mount Joy. 717-391-2413. Knee Pain Seminar – 7-8pm. Learn how to become free of knee pain without surgery or medications. Free. Tomasetti Family Chiropractic, 113 Oakridge Dr, Mountville. 717-285-0001. GetWellAndStayWell.com.

WEDNESDAY, NOVEMBER 15 Soul Injury: Grief Teleconference – 3-5pm. National lecturer and author Deborah Grassman cared for more than 10,000 dying veterans over a 30-year career, learning about the burden of Soul Injury, an emotional wound caused by unmourned loss and unforgiven guilt/shame. A local panel of experts will answer questions after this pre-recorded teleconference. Free. Valid for 2 hours of CE credit available until December 31, 2017 through HospiceFoundation.org. The CE cost is $10 per certificate. Pathways Center for Grief and Loss, 4075 Old Harrisburg Pk, Mount Joy. 717-391-2413. Cooking Class: Prepped to Party – 6pm. Holidays are a time to celebrate with family and friends! Tina Bare’s menu is sure to make every guest feel special! A Gluten Free Menu. Blackened Shrimp Avocado Cucumber Bites, Pear & Blue Cheese Crostini, Bacon & Fontina Stuffed Mushrooms, Caramelized Onion & Mushroom Polenta Squares. $55. Pre-register. Zest! 30 E Main St, Lititz. 717626-6002. ZestChef.com. FREE Talk: Diabetes No More – Naturally – 6:30-7:30pm. Prescription drugs are one approach to diabetes. Dr. Wachtmann discusses an approach to improve and possibly rid oneself of diabetes that is drug-free and life changing. Free. Call to reserve your spot. Link Chiropractic Clinic, 3130 Pricetown Rd, Fleetwood. 610-944-5000.

THURSDAY, NOVEMBER 16 Inshanti 3rd Annual Holiday Open House – 10am-5pm. Refreshments, holiday gifts, special

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

discounts, make your own essential oil roll-on with our blending bar. Inshanti, 48 Slaymaker Hill Rd, Kinzers.717-587-3990. Inshanti.com. 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. 717-824-9209. LancasterCommunityReikiClinic.org.

savethedate KAIROS Guided Silent Retreat Weekend

Silent Retreats offer a sacred space of silence, stillness, and rest, to facilitate deeper listening to our own hearts and to God. Held at the Jesuit Center, the setting includes classrooms, chapels, peaceful nooks and 260 acres of rolling hills and woods for strolling and solitude. Contemplative group prayer is offered several times throughout the weekend.

November 17 – 19

Cost: $275/weekend incl. room and meals $75 Saturday only (9am-4pm) incl. noon meal Jesuit Center, Wernersville Register by November 8 717-669-2957 · KairosJourney.org

FRIDAY, NOVEMBER 17 Inshanti Holiday Open House – 10am-9pm. See Thursday listing for details. Inshanti, 48 Slaymaker Hill Rd, Kinzers.717-587-3990. Inshanti.com. Labyrinth Journeys: Walking the Elements – 7-9pm. Walk the seven circuit pathway with meditation, journaling and guidance using the earth's elements as the focus. Future date:12/13. Free. UUCL, W Chestnut St, Lancaster. UUCLOnline.com.

SATURDAY, NOVEMBER 18 Contemplative Day Retreat – 9am-4pm. Sister Marcy Springer introduces Teresa of Avila and Thomas Merton in her teaching about contemplative prayer during a KAIROS day retreat, within a loving, spacious non-denominational environment held at the Jesuit Center in Wernersville. $75. For info/tickets: KAIROS, 717-669-2957, Office@ KairosJourney.org. KairosJourney.org. Inshanti Holiday Open House – 10am-5pm. See Thursday listing for details. Inshanti, 48 Slaymaker Hill Rd, Kinzers.717-587-3990. Inshanti.com. Unfolding Love – 10am-noon. Experiential personal growth group to explore relationships, business and health, with focus on healing ancestral trauma. $25. Samaritan Counseling Center, 1803 Oregon Pike, Lancaster. 717-466-0788. RealTrueKaren.com. Fall Open House – Noon-3pm. Drop-in and enjoy mini-sessions of parafin hand treatments, seated chair massage, infra-red sauna, plus discounts on purchases, door prizes and refreshments. Emergence Skin Care, 3695 Marietta Ave, Unit 2, Lancaster. Emergence.SkinCareTherapy.net.

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savethedate The Dance of the 5 Elements: A Children’s Retreat

Children will discover the balance in all things through 'The Dance of the 5 Elements'. Each element is introduced as it relates to the seasons, to color, to their physical body, movement and to taste. Give your child a day of wellness to learn relaxation techniques that will support them as they grow and learn through life. Snacks, lunch, crafts and fun included.

Saturday, November 19 • 10am - 4pm Cost: $150 per child ages 9-12 (sibling discount $25 per addt’l child) Moonstone Manor 2048 Zeager Rd, Elizabethown For info/registration: GrowWiseYoga.com

ter what season of the year! $55. Pre-register. Zest! 30 E Main St, Lititz. 717-626-6002. ZestChef.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: 717-393-9955. FamilyChiropracticLancaster.com. Knee Pain Seminar – 7-8pm. Learn how to become free of knee pain without surgery or medications. Free. Tomasetti Family Chiropractic, 113 Oakridge Dr, Mountville. 717-285-0001. GetWellAndStayWell.com.

WEDNESDAY, NOVEMBER 29 Lunch and Learn – 11am. Snyder Funeral Home presents valuable information about pre-arranging funeral details and offers a time for Q and A. Free. Stockyard Inn, 1147 Lititz Pike, Lancaster. Registration requested. 717-560-5100. SnyderFuneralHome.com.

savethedate

SUNDAY, NOVEMBER 19 Take A Sip Series – 4pm. Tea 101 with PureBlend Teas. Get acquainted with some of Farmhouse Kitchen’s featured teas and learn some interesting facts about the most widely consumed beverage in the world. Farmhouse Kitchen, 426 Penn Ave, West Reading. 484-869-5193. TheFarmhouse-Kitchen.com.

TUESDAY, NOVEMBER 21 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: 717-393-9955. FamilyChiropracticLancaster.com.

TUESDAY, NOVEMBER 28 Cooking Class: Festive Vegan Desserts – 6pm. Gili Kieffer is a Lancaster-based certified plant-based chef and pastry chef, specializing in vegan cooking. Gili is passionate about helping others make healthier lifestyle choices that taste delicious no mat-

Contemplative Revolution

An Advent Weekend of Silence and Simplicity with Fr. Laurence Freeman Fr. Laurence Freeman, Director of World Community for Christian Meditation, teaches how to engage in simplicity and silences through meditation, educational sessions, a sung compline candlelight service, a question and answer session, and a contemplative mass to deepen the understanding of Advent.

Friday, December 1 • 6-9pm Saturday, December 2 • 8am-5pm

Cost: $85/Friday and Saturday; $40/student discount with ID; $25/Friday only; $75/Saturday only. Saint James Episcopal Church 119 N Duke St, Lancaster For info and tickets: 717-397-4858 x 114 SaintJamesLancaster.org/contemplative-weekend

Farmers Markets Berks County Fairgrounds Farmers Market 2934 N 5th St Hwy, Reading 610-929-3429 Year-round Thur/Fri/Sat Leesport Farmers Market Rt 61, Leesport 610-926-1307 Wednesdays 7-7 PA Dutch Farmers Market 845 Woodland Rd, Wyomissing 610-374-1916 Year-round Thur/Fri/Sat Rodale Garden Store 611 Siegfriedale Rd, Kutztown 610-683-6009 Wed-Sat 10-4

Shillington Farmers Market 10 S Summit Ave, Shillington 610-777-7675 Year-round Thur/Fri/Sat

Lancaster Central Market 23 N Market St, Lancaster 717-399-9494 Year-round Tues/Fri/Sat

West Reading Farmers Market 500 Blk Penn Ave, West Reading 610-413-6257 Sundays 9-1

Masonic Village Farm Market 1 Masonic Dr, Elizabethtown 717-361-4520 Open daily

Lancaster County

Roots Country Market 705 Graystone Rd, Manheim 717-898-7811 Year-round Tuesday

Columbia Market House 15 S 3rd St, Columbia 717-681-0385 Fri/Sat/Sun Green Dragon Farmers Market & Auction 955 N State St, Ephrata 717-738-1117 Year-round Friday

natural awakenings

November 2017

ongoingevents sunday Sunday Morning Yin Based Hip Openers – 9-10:15am. This class focuses on all categories of postures but definitely has more standing and balancing and minor inversions. Class will include chanting, breathing, relaxing, meditation. Rating level of difficulty from 1 to 10 this class is a 6/7. By donation. Kula Kamala Foundation & Yoga Ashram, 17 Basket Road, Reading, Alsace Twp. 484-5095073. KulaKamalaFoundation.org. 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.

monday Our Journey Together Cancer Support Group – 10am. Cancer affects more than just the physical well-being of a patient. It also has a strong emotional impact that reaches well beyond the patient and into the lives of family and friends. Free. Lancaster Cancer Center 1858 Charter Lane, Suite 202, Greenfield Corporate Center, Lancaster. To register: 717-291.1313 x143. Restorative Yoga with Heather – 10:45am. Enjoy relaxation and gentle stretching. $12 or $80 for a 10-class pass. Sway Yoga, 336 Locust St, Columbia, HS-HP.com/yoga. Adaptive Yoga – 6-7:15pm. This class is great for those with health concerns. Extra attention is given to adapting the practice for particular needs. Chairs can be used. Props are used. By donation. Kula Kamala Ashram, 17 Basket Rd, Reading, Alsace Twp. 484-509-5073. KulaKamalaFoundation.org.

Gentle Body Flow – 6:30-7:30pm.Gentle flowing practice connecting the breath, gravity and the spine, relieving stress and anxiety. $17 drop-in. YOGA on Orange, 129 E Orange St, Lancaster. 717-392-3992. YogaOnOrange.com.

Tuesday Gentle Vinyasa 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. Feldenkrais – 11am. Awareness Through Movement with Donna Bervinchak. At Susquehanna Dance Center, 120 College Ave, Mountville. $15/ drop-in. 717-285-0399. FeldenkraisBlog.net. Unfolding Love – 1:30-3:30pm. Experiential personal growth group to explore relationships, business and health, with focus on healing ancestral trauma. In the process, we find deep truths, new directions, resolution and profound healing. Each group stands alone, and you may attend as many groups as you wish. $25. Samaritan Counseling Center, 1803 Oregon Pike, Lancaster. 717-466-0788. RealTrueKaren.com. Yoga Nidra – 6:30-7:45pm. A journey into the rich sweetness of yoga: Compassion. In this session students will practice yogic sleep, bringing deep levels of healing to the body and mind, followed by Metta, or Kindness Meditation, bringing deep levels of compassion to self and all others. By Donation. Kula Kamala Foundation & Yoga Ashram, 17 Basket Road, Reading, Alsace Twp. 484-5095073. KulaKamalaFoundation.org. Mindfulness Meditation – 7:30-8:45pm.No prior experience needed. Drop-ins welcome! $15. The Yoga Place, 922 N Reading Rd, Ephrata. 717-336-5299. 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. TheRestorativeCenter.com. Yin Yoga – 7:30pm. Slow yoga with longer holds to stretch the ligaments. $15. Willow Yoga Studio, 25 Nolt Ave, Willow Street. 717 617-2128. WillowYogaStudio.com.

wednesday

Reading is to the

mind what exercise is to the body. ~Joseph Addison 50

Lancaster-Berks

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. 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. 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 – 6-7:30pm. Enjoy beautiful music, devotional chanting, and an open discussion

NALancaster.com / NABerks.com

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 Gentle Vinyasa 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. 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. WillowYogaStudio.com. Our Journey Together Cancer Support Group – 2pm. Cancer affects more than just the physical well-being of a patient. It also has a strong emotional impact that reaches well beyond the patient and into the lives of family and friends. Free. Lancaster Cancer Center 1858 Charter Lane, Suite 202, Greenfield Corporate Center, Lancaster. To register: 717-291.1313 x143. Gentle Vin/Yin – 6:30pm-7:30pm.Half vinayasa flow and half passive yin practice. $17 drop-in. YOGA on Orange, 129 E Orange St, Lancaster. 717-392-3992. YogaOnOrange.com. Light Vinyasa Yoga - 7-8 pm Multi-level class. $5 or more donation. Lititz Moravian Church, Church Square, Lititz. 717-627-4258. Raw4Yoga.com. 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.

friday Restorative Yoga – 6pm. Relaxing yoga using props to find complete calm in the body . Willow Yoga Studio, 25 Nolt Ave, Willow Street. 717-617-2128. WillowYogaStudio.com.

saturday Shakti Mela Hip Openers – 8-9:15am. This class focuses on all categories of postures but definitely has more standing and balancing and minor inversions. Class will include chanting, breathing, relaxing, meditation. Rating level of difficulty from 1 to 10 this class is a 6/7. By donation. Kula Kamala Foundation & Yoga Ashram, 17 Basket Road, Reading, Alsace Twp. 484-509-5073. KulaKamalaFoundation.org. 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.

communityresourceguide 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 12.

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.

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 32.

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. Modalities may include aromatherapy, therapeutic massage, and reflexology. By appointment. Member ABMP. #MSG006664.

LINK CHIROPRACTIC CLINIC

CHIROPRACTIC

Dr. Thomas B. Wachtmann, DC 3130 Pricetown Road • Fleetwood 610-944-5000 DrWachtmann.com

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 717-208-2988 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 31.

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 p r o v i d e q u a l i t y 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.

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 33.

TOMASETTI FAMILY CHIROPRACTIC 113 Oakridge Dr • Mountville 717-285-0001 GetWellAndStayWell.com

Specializing in whole body wellness, including pain, muscles and joints, concussions, sports injuries, digestion, hormone imbalance, food and chemical sensitivities, electromagnetic stress, emotional stress relief, peripheral neuropathy solutions. Now also in Camp Hill. See ad, page 13.

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.

SERVICES BRENNAN HEALING SCIENCE – Assists in healing on the physical, emotional and spiritual levels. 17 years experience. Visit EnergyBodyworks.com or contact Asha Scatchard, BHST, IKH. 717-843-5672. FEELING STUCK, DISILLUSIONED, CONFUSED? Likely I can help; I've been doing this sort of conversational work with others for many years. For further information, please review ResolutionFromWithin.wordpress.com. Thank you! COMPUTER QUESTIONS? Call us for all your computer, printer and IT needs, big and small. Can travel to your location or remote in to assist. GreenRidgeIT.com. 717-208-1611.

natural awakenings

November 2017

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 21.

COUNSELING KAREN CARNABUCCI, LCSW, TEP Lancaster 717-466-0788 RealTrueKaren.com

Personal growth groups and professional training with CE credits for helping professionals, educators and others. Alternative and engaging body-based mindful methods that are gentle and offer profound healing and change. See ad, page 27.

SUSANNE UMIKER SPURLOCK, MSW, ACSW

Life and Wellness Counselor Wellness on Walnut Integrative Health Center 219 W Walnut St • Lancaster 717-203-2326 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! If you are ready for a change…… Come see me!

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 12.

Lancaster-Berks

SUSQUEHANNA DENTAL ARTS Owen Allison, DMD 100 S 18th St • Columbia 717-684-3943 • 717-285-7033 SusquehannaDentalArts.com

We are a full-service family dental practice providing 100% mercury-free restorations, quality non-surgical periodontal care, INVISALIGN, implant-retained dentures and partials. See ad, page 42.

HAIR TISSUE MINERAL ANALYSIS MARY B. LAPP

Nutritional Therapist and Life Coach Lancaster 717-823-8334 MaryBlountLapp.com Mary@MaryBlountLapp.com Mary uses hair tissue mineral analysis and coaching techniques to help women improve their health and be vibrant! She creates individualized protocols, with food, lifestyle, and supplement suggestions. Mary sees clients via Skype or phone, and offers allergy free recipes on her website.

HOLISTIC HEALTH ADVANCED VISION THERAPY/ COMPREHENSIVE REHABILITATION GROUP

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.

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

Dr. Robert Lauver, OD, FCOVD 20 Lancaster Ave • Strasburg 717-687-8141 StrasburgFamily.com

Strasburg Health Associates 181 Hartman Bridge Rd • Ronks 717-687-7541 DrNickDorazio@gmail.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 26.

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.

RESTORE YOUR ENERGY

MATTRESSES NATURAL/ORGANIC

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

GARDNER’S MATTRESS & MORE

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.

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 3, 28 and 29.

NALancaster.com / NABerks.com

830 Plaza Blvd • Lancaster 717-459-4570 GardnersMattressAndMore.com

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

Mold can be a Hidden Danger! Let DC Eager keep your family and friends safe! Our technicians are trustworthy, knowledgeable and certified in the safe removal of mold. DC Eager takes pride in their quality of work and customer service. “We Educate Before We Estimate.” FREE Mold Assessments for your home or business. NO CHEMICALS! See ad, page 14.

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. See ad, page 20.

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

NATURAL HOPE CENTER

Karen O’Connor, ND, MS, NCTMB 310 W Wyomissing Blvd • West Lawn 610-743-4788 NaturalHopeCenter.com We offer a wide variety of noninvasive techniques and therapies to bring the mind and body back to balance naturally, including nutritional counseling, h y p n o t h e r a p y, m a s s a g e , h e r b o l o g y, h o m e o p a t h y, acupressure /auricular therapy, and stress and pain management.

TREE OF LIFE HEALTH MINISTRIES CAMBIUM WELLNESS CENTER Robert Miller, ND 15 Pleasure Rd • Ephrata 717-733-2003 TOLHealth.com

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 33.

NUTRITION FUSION INTEGRATIVE HEALTH & WELLNESS Dana M. Elia, MS, RDN, LDN, FAND 270 Granite Run Dr • Lancaster 717-917-5259 FusionIHW.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 35.

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 32.

HEALTH FOR LIFE CLINIC, INC

STEPHANIE B. JACK, Ph.D

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.

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 39.

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

Our Readers are Your Market. Let Us Introduce You to Them!

Natural Health Consultant 2026 Miller Road • East Petersburg 717-881-3962 SBJack2011.wix.com/NutritionUnwrapped

717-399-3187

natural awakenings

November 2017

ORGANIC HAIR SALON

2018 EDITORIAL CALENDAR

Health & Wellness Issue

JAN FEB

Feature: Natural Stress Relief Plus: Understanding Nutraceuticals Feature: Living Courageously Plus: Meditation Styles

Healthy Food Issue

MAR APR MAY'

Feature: Ethnic Cuisine Plus: Super Spices Feature: Climate Health Update Plus: Healthy Home

Women s Health Issue

JUNE

Feature: Natural Care First Plus: Personalized Medicine Feature: Livable Communities Plus: Natural Beauty

Nutrition Issue

JULY AUG

Feature: Farmers Rooted in Health Plus: Anti-Inflammatory Diet Feature: Simpliﬁed Parenting Plus: Multilevel Healing

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.

MANSION ON MAIN ORGANIC SALON

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.

PLACENTA ENCAPSULATION Reiki with Louise/ PLACENTA ENCAPSULATION

Louise St. John 717-464-2145 ReikiWithLouise.com/Placenta-Encapsulation Now offering Placenta Encapsulation Services. Beat the Baby Blues by encapsulating your placenta. Processed in the Traditional Chinese Method of steaming and dehydrating, placenta powder capsules help lessen fatigue, promote lactation and decrease mood swings.

Body Movement Issue

SEPT OCT

Feature: Joint Health Plus: Yoga for Flexibility Feature: Game Changers Plus: Chiropractic

NOV

Feature: Immune System Boosters Plus: Safe Drinking Water Feature: Uplifting Humanity Plus: Holidays

Health Defense Issue

DEC

reiki 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.

IN EVERY ISSUE...

Lancaster-Berks

NALancaster.com / NABerks.com

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

Reiki is a very gentle holistic practice, which assists in promoting balance in body, mind and spirit. After a Reiki session, many people express a deep sense of relaxation, calming and peace. Frequently anxiety, stress and worry are relieved. Sessions and classes are available.

SKIN/BODY CARE BEAUTY BEYOND FIFTY

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

EMERGENCE SKIN CARE

Rashell Brunner 3695 Marietta Ave, Unit 2 • Lancaster 717-419-4766 Emergence.SkinCareTherapy.net At Emergence we customize all facials to make sure you get the best results. We use products with no artificial color or fragrance. From waxing, facials, peels, microderm, make-up to massage, we’ve got you covered. See ad, page 18.

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

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

Aqua Blue Wellness Center Lori Martin 50 Keystone Court • Leola 717-656-8615 AquaBlueDetox.net

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 31.

Publish One of the Nation’s Leading Healthy Living Magazines Own a Natural Awakenings Magazine Turn Your Passion Into A Business

As a Natural Awakenings publisher, you can empower yourself and others to create a healthier world while working from your home earning an income doing something you love! No publishing experience is necessary. You’ll work for yourself but not by yourself. We offer a complete training and support system that allows you to successfully publish your own magazine.

VETERINARY CARE SUNDANCE VETERINARY WELLNESS

Natural Awakenings Magazine is ranked 5th Nationally in Cision’s® 2016 Top 10 Health & Fitness Magazines list

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

FINAL LOGO - COLOR BREAKDOWN SUNDANCE VETERINARY WELLNESS

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 32.

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Cision® is the world’s leading source of media research. For more information, visit www.cision.com or follow @Cision on Twitter. *Natural Awakenings recently received the prestigious FBR50 Franchise Satisfaction Award from Franchise Business Review.

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wellness HEART SPACE | HAPPY PLACE Holistic Life Coach, Energy Worker, Yoga Instructor Heather A. Dempsey, CCH 717-974-HUG1 (4841) HS-HP.com

Are you ready to remove blocks and trapped emotions, to overcome hurdles that are holding you back? Find your truest passions and increase your confidence? Using coaching, reiki, and other modalities, Heather will help you create more joy, fulfillment, and emotional balance so you can fall in love with life! See ad, page 46.

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 8.

• Meaningful New Career • Low Initial Investment • Proven Business System • Home-Based Business • Exceptional Franchise Support & Training

Natural Awakenings publishes in over 80 markets across the U.S., Puerto Rico and the Dominican Republic (listed below). • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •

Gulf Coast AL/MS Phoenix, AZ Tucson, AZ East Bay Area, CA San Diego, CA Northern CO/Cheyenne, WY Denver, CO Fairﬁeld County/ HousatonicValley, CT Hartford, CT New Haven/Middlesex, CT Washington, DC* Daytona/Volusia/Flagler, FL NW FL Emerald Coast Ft. Lauderdale, FL Jacksonville/St. Augustine, FL Miami & the Florida Keys Naples/Ft. Myers, FL North Central FL* Central Florida/Greater Orlando Palm Beach, FL Peace River, FL Sarasota, FL Space & Treasure Coast, FL Tampa/St. Pete., FL Atlanta, GA Hawaiian Islands Chicago, IL Chicago Western Suburbs, IL Indianapolis, IN Acadiana, LA New Orleans, LA Boston, MA Worcester, MA Ann Arbor, MI East Michigan Wayne County, MI Western MI

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Minneapolis/St. Paul, MN* Charlotte, NC Raleigh/Durham/Chapel Hill, NC* Bergen/Passaic, NJ* Central, NJ Hudson County, NJ Mercer County, NJ Monmouth/Ocean, NJ North Central NJ South NJ Santa Fe/Albuquerque, NM* Las Vegas, NV Albany, NY Long Island, NY Hudson Valley W., NY Manhattan, NY* Westchester/Putnam/ Dutchess Co’s., NY Central OH Toledo, OH* Oklahoma City, OK Portland, OR Bucks/Montgomery Counties, PA Chester/Delaware Counties, PA South Central PA Lancaster/Berks, PA Lehigh Valley, PA Northeast, PA Philadelphia, PA Rhode Island Charleston, SC Columbia, SC Greenville, SC* Chattanooga, TN Austin, TX* Dallas, TX Houston, TX North Texas*

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San Antonio, TX* South Houston/Galveston, TX Richmond, VA Inland Northwest, WA Seattle, WA* Madison, WI* Milwaukee, WI Dominican Republic Puerto Rico

*Existing magazines for sale

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• Los Angeles, CA • Sacramento, CA • San Francisco, CA • Santa Barbara/Ventura, CA • Santa Clara Co., CA • Southern, MA • Annapolis, MD • Baltimore, MD • Kansas City, MO • Saint Louis, MO • Bronx, NY • Brooklyn/Staten Island, NY • Cincinnati, OH • Cleveland, OH • Pittsburgh, PA • Nashville, TN • Ft. Worth, TX • Salt Lake City, UT Inquire about other open areas

For more information, visit NaturalAwakeningsFranchise.com or call 239-530-1377

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THREE-MONTH EDITORIAL CALENDAR AND MARKETING PLANNER

D E C J A N F E B

Uplifting Humanity plus: Holidays

Readers are Seeking These Providers & Services: Community Services • Charities • Inspiring Books/Media Ethnic Crafts • Fair Trade Goods • Gift Baskets/Certificates Relationship Counselors • Mental Health Counselors Personal Development Tools • Spiritual/Healing Centers Native Plant Nurseries • Sustainable/Natural Toys Thrift/Resale Shops • Volunteer Programs ... and this is just a partial list!

Health & Wellness Issue

Natural Stress Relief plus: Understanding Nutraceuticals Readers are Seeking These Providers & Services: Integrative & Natural Healthcare Providers • Energy Healing Wellness Trainers & Coaches • Physical Therapy Fitness/Health Clubs • Yoga/Pilates Studios Spas & Retreats • Spiritual Practices • Natural/Organic Markets All-Natural Supplements • Nutrient-Rich Foods ... and this is just a partial list!

Living Courageously plus: Meditation Styles

Readers are Seeking These Providers & Services: Career Reinvention • Energy Healing • Fitness/Health Clubs Integrative Physicians • Life Coaching • Personal Development Tools Psychological Counseling • Wellness Trainers • Meditation Instruction Spiritual Healing • Yoga Classes... and this is just a partial list!

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