For over 16 years we have been providing a professionally instructed program, dedicated to empowering YOU to practice, understand and teach the 8-fold path of Yoga. Scan the QR code to watch our short video and view full program information.
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Not Only a Writing Workshop...
️Write from the Heart is a retreat where creative souls can laugh, share, learn, and relax without life’s distractions. In an atmosphere of kindness and trust, Melissa’s gentle, non-intimidating classes welcome all levels, including those who have always longed to write, but felt they couldn’t. An antidote to perfectionism and self-doubt, there are no grades, rules, competition or judgment. Sharing is optional. Learn how writing, without fear, grounds us in humanity, connects us with others, and brings joy into our lives.
Melissa Greene
Dear Readers,
As we step into 2025, we reflect on the beauty of transitions—the delicate interplay between shadow and light, beginnings and endings, being and becoming. These cycles of existence, mirrored in the rhythms of our biology and the Earth’s seasons, challenge, nurture and sustain us. Truth needs an embrace, a protected place to settle in, yet it also revels in bright spaces of release—just as all the natural dualities, it invites us to embrace the paradoxes of life.
This sacred swirl of opposites—dark and light, stillness and movement—teaches us resilience and grace. When the sands of time seem to slide beneath our feet and waves of change wash unapologetically over us, resisting is not the answer. Instead, we are called to resonate with the energy of transition, finding opportunities in each returning tide. The universe will always remind us of its inherent ability to soften hard edges and reveal the harmony that can be found in contrast.
Our role is to honor this balance, to witness the relationships between opposites and trust their wisdom. As we cross into a new year, we ponder the ways that perspective and faith can guide through life’s twists and turns, offering a path toward our highest good.
This January issue is a testament to that journey. Our Practitioner Profiles showcase local experts committed to supporting holistic wellness and helping you thrive. Our pages, like the rhythms of the Earth, are meant to inspire balance, connection and trust in the healing process. Whether you’re exploring new therapies or deepening your self-care, let this issue be a support through transitions and the moments of daily self-care.
As you move forward, know that love—the ultimate force of softening, strengthening and guiding—remains the grace that sustains us all. We thank you for being part of this community rooted in health and kindness. Together, let us embrace the opportunities of 2025 with compassion, intention and hope.
With gratitude,
LANCASTER/BERKS EDITION
Co-Publishers/ Kendra Campbell
Executive Editors Jacqueline Mast
Editor Sara Gurgen
Contributing Writer Sheila Julson
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CONTACT US
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Jacqueline Mast and Kendra Campbell, Co-Publishers, Executive Editors
Kendra Campbell & Jacqueline Mast
Fulfilling The Unspoken Promise
Saying goodbye to a beloved pet is one the hardest decisions a family can make. Dr. Mark and Stacey Huber are dedicated to providing compassionate support for you and your pet through this difficult time, ensuring comfort and care every step of the way.
Why Choose In-Home Euthanasia?
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Tune Your Instrument
232 W Main St • Suite 111
17 Meadow Ln (717) 354 5443
Embodied Wisdom Institute Welcomes
Holistic Sound Practitioner Alan Kuhl
The Embodied Wisdom Institute, in Lancaster, recently added Alan Kuhl, a certified sound practitioner and therapeutic drumming facilitator, to its team. Kuhl brings a wealth of experience in global healing traditions and rhythmic expertise, offering transformative sound experiences that promote deep relaxation, emotional release and inner rejuvenation.
Every Friday evening, Kuhl facilitates two engaging offerings: Nurturing Rhythms: Therapeutic Drumming Collective, which fosters emotional connection and release through rhythm, and Harmonize Your Soul: Weekly Sound Meditations for Relaxation and Renewal, designed to guide participants into states of deep tranquility.
In addition to group events, Kuhl provides personalized sound therapy sessions on Mondays, Wednesdays and Fridays. With more than 15 years of musical experience and training from the Soundwise School of Harmonic Therapy, his approach draws from diverse traditions including Indian yoga, African drumming and Native American medicine wheel teachings. His work is profoundly influenced by his personal recovery journey, allowing him to empower others through compassionate, holistic healing practices.
Location: 845 Silver Spring Plaza, Ste. B, Lancaster. For more information, call 717-219-7163, email Contact@EmbodiedWisdomInstitute.com or visit EmbodiedWisdomInstitute.com. See ads, pages 28 and 54.
Start the New Year with Acusonic Stress Relief
Lancaster Acupuncture, LLC, invites the community to start the new year with relaxation and rejuvenation at its Acusonic Sanctuary event from 9:30 to 11 a.m. on January 4. Held at Soundwise Health, in Lancaster, the program features a soothing group session led by licensed acupuncturist Beverly Fornoff, MAc, and sound practitioner Heather Sheets. The experience combines acupuncture and instrumental soundscapes to reduce stress, balance the nervous system and promote overall well-being. Early reservations are encouraged, as space is limited.
Fornoff specializes in treating chronic pain, depression, anxiety, insomnia and low energy while helping clients maintain general wellness. She is certified by the National Certification Commission for Acupuncture and Oriental Medicine and holds a degree from the Tai Sophia Institute, in Laurel, Maryland.
Sheets, of Seraph Sound Sanctuary, is a reiki master teacher, therapeutic sound practitioner, Native American-style flute teacher and Andean shamanic practitioner. Her integrative approach blends various healing modalities to support mindfulness and well-being.
Cost: $40. Location: 313 W. Liberty St., Ste. 263, Lancaster. To reserve a spot, call 717-3817334. For more information, visit LancasterAcupuncture.com or SeraphSoundSanctuary.com. See ads, pages 39 and 47.
Heather Sheets
Beverly Fornoff
Alan Kuhl
GoggleWorks Unveils New
Courtyard and Launches 2025 Art Classes
GoggleWorks Center for the Arts has reopened its main entrance, now featuring a beautifully landscaped courtyard. The center is also ushering in the new year with an extensive catalog of art classes running from January to April, offering more than 100 courses and workshops across various mediums, including ceramics, woodwork ing, glasswork, fine metals, fiber arts and more. Nationally acclaimed instructors will guide participants of all ages and skill levels.
In February, Valentine’s Day Maker Dates provide a creative, social experience with art, drinks and light fare, while a special Valentine’s Day Dinner on February 14 combines food and art for couples to celebrate in style. Woodworking enthusi asts can look forward to workshops taught by visiting master artists, such as Dan Zobel, Steve Latta, Derek Weidman and Dave Heller, each specializing in unique techniques.
Finding Hope
Our practice specializes in helping individuals, couples and families seeking healing and restoration.
Young artists and families can enjoy programs like Mini-Makers for ages 7 to 12, Homeschool Classes for teens and Create With Me sessions for children ages 2 to 6.
Spaces fill up quickly, so early registration is encouraged.
Location: 201 Washington St., Reading. For more information and to register, call 610-374-4600 or visit GoggleWorks.org.
Whole Body Healthcare ...Focused on YOU
Lose Weight with Confidence in 2025
Lori Borja, RN, MS, CNS, a Pennsylvania Licensed Nutritionist at Nutrition for Life, invites us to embark on a refreshed, 12-week weightloss program designed to support individual health goals. Her comprehensive approach helps clients look and feel their best with one-on-one, personalized nutritional care.
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Your WHOLE BODY HEALTH
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Borja specializes in optimizing health and addressing concerns such as weight management, high blood pressure, cholesterol issues, digestive health, food sensitivities, fatigue and inflammatory conditions. She also offers guidance for hormonal imbalances, thyroid health, family nutrition, and overall wellness for all ages, from children to seniors.
As a member of the American Nutrition Association and the Institute for Functional Medicine, Borja is passionate about using targeted nutrition therapy and lifestyle modifications to promote health, prevent illness, and manage conditions like headaches and chronic pain.
Location: 3933 Perkiomen Ave., Ste. 104, Exeter. Some insurance plans are accepted. For appointments or more information, call 484-769-6866, email LBorja@SpineAndWellness.org or visit SpineAndWellness.org. See ads, pages 4 and 53.
Transform Through Music with Somatic Singing Classes
2024 participants
Jen Rose, of ResonateYou, encourages individuals to discover the healing power of music through Somatic Singing Classes at Soundwise Health Studio, in Lancaster. These 10-week sessions combine singing, movement and community to help participants develop confidence, regulate their nervous systems and enjoy the physiological and emotional benefits of singing in a supportive group setting. Designed for small groups of eight to 12 people, the program emphasizes individual growth and shared joy.
For 2025, classes will be offered in two levels, with a Graduate Cohort available for those that have previously completed Level 1 or Level 2. Sessions will take place on Mondays, beginning in January and March.
Cost varies by level. Location: 313 W. Liberty St., Ste. 263, Lancaster. For more information or to register, email ResonateYou2@gmail.com or visit ResonateYou.com. See ad, page 53.
Lori Borja
Experience Ultimate Relaxation with
Aerial Floats in Columbia
Albert Storm “Stormy”
The Bumbling Circus Workshop, a creative and veteran-owned wellness space in Columbia, is adding Aerial Relaxation Floats to its weekly schedule. Starting January 2, this new offering complements their existing lineup of gentle hatha yoga, aerial yoga and children’s yoga. Owner and instructor Albert Storm “Stormy” describes the experience as a natural extension of restorative yoga, featuring silky hammocks suspended just above the ground. Participants enjoy gentle movement, breathwork, guided meditation and aromatherapy in a tranquil setting. Groups of three to five friends can book the float sessions for relaxation and rejuvenation.
Cost: The floats are available by appointment for $20 per person, with a minimum group of two. The weekly Saturday morning hatha yoga class is offered at $10 per person, and registration is not required.
Location: 40 N. Third St, 2nd Fl., Columbia (above Columbia Kettle Works). For more information or to schedule, email BumblingCircus Workshop@gmail.com or visit BumblingCircusWorkshop.com. See ad, page 54.
Free Online Networking Circle for Health Practitioners
Starts in January
The Lancaster School of Psychodrama and Experiential Psychotherapies is launching a new free monthly Sharing and Networking Circle for psychotherapists and other health and healing practitioners. Starting January 2, 2025, the group will meet online on the first Thursday of each month from noon to 1 p.m.
Moderated by Karen Carnabucci, LCSW, TEP, founder and primary teacher at the Lancaster School, the circle will provide opportunities for professional networking, support, and development. Participants can share practice-related information, connect through group discussions, and exchange resources in a welcoming online environment.
This group aims to complement in-person networking opportunities currently available in Lancaster County while offering greater accessibility for practitioners. Each session will be limited to 25 participants to foster meaningful interactions, and reservations are recommended to secure a spot.
Location: Online. For more information, call 717-466-0788 or visit the events page at RealTrueKaren.com/events.
Enjoy fresh & healthy foods & drinks and shop for healthy lifestyle & natural, sustainable products at our new Blue Door mercantile and cozy cafe!
Organic menu options include vegan foods, specialty teas/coffee and fresh pressed juices.
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Karen Carnabucci
Innovations in Photonics
In the field of photonics—the science of light generation, manipulation and detection—two companies are working on innovative technologies that hold promise for future uses. Ambient Photonics, in California, was inspired by photosynthesis to develop a solar cell that can generate power from low-level ambient light rather than direct sunlight. These indoor solar cells use a special dye to absorb light and create energy, making them more versatile and efficient than traditional solar panels. Because they are thin, flexible and can be applied to most surfaces, they could potentially replace batteries.
Swiss-based Slux has developed a faster, safer and more versatile way to communicate and send data using streetlights. It is essentially a high-speed internet connection that travels via the same light used in parking lots or around buildings. This new technology could have many other applications in wide-ranging fields, from ocean research to air travel.
Dire State of Earth’s Ice and Snow
In advance of the 29th United Nations Climate Change Conference or Conference of the Parties (COP29) that took place in Azerbaijan last November, more than 60 leading scientists from the International Cryosphere Climate Initiative issued a report on the state of the planet’s snow and ice. The experts agreed that the frozen parts of Earth are in serious trouble.
Among the findings: Venezuela has lost its final glacier; the Greenland Ice Sheet is losing an average of 30 million tons of ice per hour; ice loss from the Thwaites Glacier in Antarctica may be unstoppable; two-thirds of the glaciers in the European Alps will disappear by 2050; and 10 million people in Iceland, Alaska and Asia are at risk of flooding from melting glaciers. The scientists behind the report urged governments and citizens worldwide to phase out fossil fuels and finance climate action.
Smart Traffic Signals
Idling in a car waiting for the pre-timed traffic light to turn green can be frustrating, time consuming and a cause of air pollution. A 2023 simulation published in Applied System Innovation found that deploying smart traffic lights at a single key intersection in a small Portuguese city reduced CO2 emissions by 32 to 40 percent and wait times by 53 to 95 percent.
Smart traffic lights use a combination of sensors, including vehicle detectors, cameras, and light detection and ranging equipment (LiDAR) to collect traffic data, enabling artificial intelligence algorithms to make real-time adjustments that maximize traffic flow. The investment in these technologies is up to local governments. For example, in late 2023, the Ohio-Kentucky-Indiana Regional Council of Governments announced that they would upgrade 45 traffic signals in high-traffic areas in Butler County, Ohio.
WLADIMIR
KellyvanDellen/CanvaPro
Homeopathic Treatment for COVID-19
A clinical audit conducted by Health Services Research sought to assess the effectiveness of homeopathic interventions administered in 2020 for 305 outpatients with COVID-19 symptoms. Homeopathy is the treatment of health conditions by minute doses of natural substances. As there is no standard homeopathic remedy, the treatments covered by the audit were individualized for each patient.
Published in Integrative Medicine Reports, the audit reported that 70 percent of the patients experienced a full recovery, while 14.4 percent showed no improvement. Most cases (74.4 percent) were resolved within 21 days and 29.2 percent were resolved in less than five days. The authors of the audit also noted that homeopathy was easy to administer and there were no adverse reactions.
Age-Related Balance Issues Studied
In a study published in the journal PLOS ONE, 40 adults over 50 completed gait, grip strength, knee strength and balance tests. The gait test consisted of a self-paced walk back and forth on an eight-meterlong walkway. The strength tests were performed seated on a custom-made device that isolated the wrist and knee of the participant’s dominant side. For the balance tests, participants stood on both legs with their eyes open for 30 seconds, then on both legs with their eyes closed for 30 seconds. With eyes open, they also stood on their dominant leg for 30 seconds, then switched to their non-dominant leg for another 30 seconds.
The researchers found that the one-legged test on the nondominant leg showed the highest rate of decline with age. A diminishment in the ability to complete this one-legged balance test, especially for those that cannot balance for five seconds, indicates a significant propensity for falls that hospitalize millions of seniors each year.
Magnesium To Prevent Kidney Stones
In a study involving 76 adults published in the Natural Medicine Journal, researchers evaluated the effectiveness of magnesium supplements to reduce the risk of developing kidney stones. The subjects were divided into three groups; two of the groups took 120 milligrams of either magnesium oxide or magnesium citrate three times a day for eight weeks, while a control group took a placebo. A urine analysis was performed on each participant at the start of the study and after eight weeks.
The researchers found that magnesium citrate significantly reduced 24-hour urine oxalate levels and calcium oxalate supersaturation—two indicators of kidney stone risk. A reduction in the urinary excretion of calcium is believed to reduce the chances of developing kidney stones.
START THE NEW YEAR WITH DETOX
Give your body the reset it deserves by eliminating toxins. With soothing foot detox baths, lymphatic drainage therapy and organ-support detox, we’ll help you restore balance.
TOGETHER IN BLISS
COUPLES RETREAT Reconnect and unwind while enjoying a rejuvenating one-hour massage alongside your partner, enhanced with calming aromatherapy and luxurious hot towels. It’s a perfect way to nurture your bond and melt away stress.
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Pasa Sustainable Agriculture
Leads the Way for the Next Generation of Sustainable Farmers
by Sheila Julson
As the U.S. farming population ages, the need for new generations of farmers has never been more critical. These up-and-coming farmers have a unique opportunity to reshape agricultural practices, advancing toward environmentally sustainable, equitable farms and food systems. Pasa Sustainable Agriculture is helping them pave the way.
Lindsay McKee, manager of Pasa’s Diversified Vegetable Apprenticeship Program, stresses the importance of fostering new farming talent. “Who’s going to feed us?” she asks. “Farmland is disappearing, and what land is available is often too expensive for new and beginner farmers to access. There are so many first-generation farmers interested in feeding their communities—that means no family farm to take over. They need education, experience, access to capital and a community support system to succeed.”
Based in Harrisburg, Pasa is a nonprofit that uses farmer-driven education and research to support environmentally sound farming practices and socially just food systems. Their apprenticeship programs offer peer-to-peer learning opportunities for aspiring, beginner and experienced farmers interested in regenerative land management, natural resource protection and community building.
The 18-month Diversified Vegetable Apprenticeship, registered with the Pennsylvania Department of Labor, spans two growing seasons. Apprentices gain more than 3,000 hours of hands-on training, alongside 300 hours of technical coursework. They work
closely with mentor farmers, learning all aspects of farm management, from crop planning and soil health to irrigation and pest control.
“Thinking about your farm as a whole system is an important approach to sustainable agriculture. As an organization, Pasa encourages our new and beginner farmers, and all farmers, to think about how their practices will impact the health of their land, their businesses, their communities and future generations,” notes McKee.
Learning in the Field and Beyond
Farming isn’t just about planting and harvesting—it also involves marketing, product distribution, equipment maintenance and business management. As apprentices gain skills in these areas, they receive a progressive wage that increases with their experience.
Brittney Pheobus, an apprentice at Raven Rock Forest Farm, considers herself a “farmer once removed.” Her grandmother grew up on a family farm in Maryland, but after marrying, she left the farm, which has since been developed into a residential neighborhood. When Pheobus and her partner decided to farm, it took some time to find affordable land. Now settled in the Maryland mountains, Pheobus feels connected to her family’s farming roots.
Pheobus had researched various farming and food production styles and found Pasa’s work-and-learn apprenticeship model appealing. It allowed her to earn an income while learning on the job from experienced farmers in her region, making it more attainable.
Farming can be lonely, isolating work, and Pheobus found it helpful to connect to small-scale, local farmers she met through her Pasa apprenticeship and the larger Pasa farming network.
Pasa Staff with host farmer Jenni Glenister (front) and a group of participants in Pasa's Diversified Vegetable Apprenticeship program
“I was able to work alongside farmers that were practicing no-till growing at a scale that I felt was achievable for me, while still producing a large amount of wholesome food for their local community. I formed close relationships with these farmers, who shared not only their farming knowledge and experience but also their community of other supportive farmers in the area,” Pheobus relays.
Through her apprenticeship, Pheobus learned how to troubleshoot irrigation problems, how to pivot when a crop plan doesn’t work out, and how a farmer’s career revolves around a lifetime of learning and improving.
Mentorship: A Two-Way Street
Farmer mentors also gain from the apprenticeship program. They benefit from prequalified apprentices eager to learn and contribute to the farm. Mentors must have at least five years of farm management experience, a commitment to sustainable practices and a willingness to support apprentices.
“Our mentor farmers get access to a pool of driven and committed potential employees who come with at least a year of experience. We offer annual trainings for them on topics like communication, employee management, balancing training and production. They become an integral part of the Pasa community,” McKee explains.
Jennifer Glenister, owner of New Morning Farm, a longtime organic farm, has seen firsthand how Pasa’s apprenticeship program has benefitted her farm. She recalls apprenticing at New Morning Farm herself through the Pasa program and working with the Crawfords, the previous owners. After purchasing the farm, Glenister chose to pay it forward by continuing the tradition of mentoring apprentices.
“Participating in the Pasa apprenticeship is win-win,” says Glenister. “Our apprentices get more education, support, and a broad cohort and network. As a mentor, I get support, training, help in training apprentices—especially on the ‘book work’—and great apprentice candidates.”
Glenister cites Pasa’s talented apprentices as key to her farm’s success over the last five seasons. She also values Pasa’s pre-apprenticeship program, which gives people of all ages a chance to explore farming before committing to the full apprenticeship.
Expanding Opportunities for Aspiring Farmers
For those interested in pastured dairy farming, Pasa’s Dairy Grazing Apprenticeship offers guidance on managing or starting a dairy farm. Founded in 2010 by Wisconsin dairy farmers, it’s the nation’s first registered farming apprenticeship program and has since expanded to several states, including Pennsylvania.
The Diversified Vegetable Pre-Apprenticeship helps individuals with no farming background develop skills and experience to move into the full apprenticeship program. Pasa partners with area nonprofits like Truelove Seeds, The LEAF Project, Grow Pittsburgh, Crop & Kettle and the Ross Student Farm at Penn State to provide opportunities through the pre-apprenticeship.
Pasa’s year-round efforts include farmerdriven education events, food systems equity work, policy reform, climate-smart practices, and soil and financial benchmark studies. Their annual conference is a cornerstone of these initiatives.
This year’s conference will be held February 5 through 7 in Lancaster, featuring speakers like Jaime Elizondo, from Real Wealth Ranching, and Dr. Lyla June Johnston, an Indigenous musician, scholar and community organizer. The conference will include more than 80 educational sessions covering agroforestry, soil health, market gardening, holistic grazing and more, alongside networking opportunities and a trade show highlighting the latest in agricultural products and services.
Pasa Sustainable Agriculture is located at 1631 N. Front St., in Harrisburg, and at 5300 Whitby Ave., in Philadelphia. For more information, call 814-349-9856 or visit PasaFarming.org. See ad, page 3.
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First Thoughts and New Experiences
Returning to Innocence Through Beginner’s Mindset
by Carrie Jackson
The new year brings a fresh focus on growth and forward thinking. An intentional way to harness this is to adopt the Zen Buddhist idea of shoshin, or beginner’s mind. This approach guides people to experience life with curiosity and openness, helping them let go of old patterns. It is a way of being that encourages practitioners to abandon preconceptions, embrace the world with a sense of wonder and see things from a more optimistic perspective. By examining and releasing old ways of thinking, expressing gratitude and incorporating different practices, the mind, body and heart open to novel opportunities.
The Beginner’s Mindset
“The idea of being open to the situation comes up repeatedly in meditative traditions,” says Steve Rogne, owner and director of Zen Shiatsu, in Evanston, Illinois. He notes that in his practice, shoshin is an essential part of shiatsu, a form of massage therapy that uses gentle pressure to stimulate the body’s acupressure points and meridian channels. Shoshin can aid in unblocking stagnant energy and harmonizing the flow of qi, or vital energy, in the body.
“As a situation arises, we have our natural responses, which may include wanting to change what is happening. Another
perspective is to ask, ‘What if I accept things the way they are?’” Rogne explains. “Accepting situations for the way they are is the foundation from which we can respond. It’s like a preparation for action without being the endpoint. We can simultaneously be open and respond mindfully.”
Learning to accept what is happening can also help us break old patterns of thinking and reacting. “There is a very common human dynamic to move toward the things we want and away from the things we don’t want; however, this can lead to a fixed response pattern that limits our growth,” says Rogne. “In shiatsu, we help people to
recognize those patterns and find the balance between active response and trusting with faith. This trains us to listen to our inner wisdom and relax into outcomes that aren’t what we prefer.”
Mindfully changing patterns can open us up to new experiences that we had previously shut out. “You may find a willingness to move forward in new relationships, even though you’ve experienced that relationships can be painful, or perhaps you find the willingness to speak up even though there’s a chance you won’t be heard in the way that you want,” Rogne notes.
Keeping a receptive mind helps to open us up physically, as well. “In both shiatsu and the shoshin mindset, we trust that every person’s body is already working on its own healing. When we let go of our fixed holding patterns, the internal circulation is freed up, leaving the best possible opportunity for the body to regain all the healthy rhythms of the organs and reduce conditions such as chronic pain,” Rogne asserts.
Optimism
Having hope and confidence about the future is essential in cultivating a beginner’s mind, helping to counter some of the fear and intolerance that can undermine our lives. “A shoshin principle is that there is not anything fundamentally wrong with us or with the world. This allows us to move forward with positive faith and engagement,” says Rogne.
“Optimism is a belief that good things will happen and that things will work out in the end,” says Victor Perton, founder of the Centre for Optimism, an Australian-based think tank dedicated to fostering realistic and infectious optimism around the world. “With optimism, we enter each experience expecting fresh possibilities, guided by a sense that there’s something meaningful to discover.”
This positive outlook has myriad benefits. “Optimism nurtures healthy longevity and acts as a powerful protector against major health threats like heart disease, cancer and dementia,” says Perton. “Optimism also lowers the risk of cognitive decline, as optimistic
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Applying Shoshin to Everyday Life
by Carrie Jackson
Kalika Yap, a Los Angeles-based serial entrepreneur, author, coach and podcast host, offers these tips to cultivate shoshin, or beginner’s mind:
• Acknowledge wisdom and smarts, then set them aside. While it is okay to recognize our knowledge and experience, it is also important to consciously set aside preconceptions before approaching a task or problem.
• Ask open-ended questions. Replace statements with questions, such as: “What if we tried this other way?” or “How might we solve this differently?”
• Embrace curiosity. Approach each day with a learner’s mindset and seek out new experiences and perspectives.
• Practice active listening. Value the input of others, regardless of their level of experience, and listen to understand, not to respond.
• Reflect and adapt. Regularly reflect on experiences and what has been learned, and be willing to adapt the approach based on new insights.
• Encourage team creativity. Emphasize the importance of a beginner’s mindset within the team and create an environment where team members feel safe to share new ideas.
• Welcome failure as a learning opportunity. View failures as opportunities to learn, grow and analyze what went wrong to see how to make improvements next time.
• Stay humble. Approach every situation with humility and a willingness to grow, and remember that there is always more to learn.
people tend to be more socially and physically active, helping stave off dementia and age-related memory loss.” A 2022 study of more than 150,000 racially diverse, older women published in the Journal of the American Geriatrics Society found that the most optimistic women were healthier, lived 4.4 years longer than the least optimistic women and were more likely to live past age 90.
A positive outlook can help navigate the stress and anxiety of life. “Optimism doesn’t mean ignoring the challenge; it means approaching it with the belief that solutions are possible. Optimism and a beginner’s mind work together in this way, helping us to stay open to new paths, resilient in the face of setbacks and appreciative of life’s small, beautiful details,” opines Perton.
Incorporating small, intentional practices into our day can help us cultivate optimism. “Smiling with genuine warmth—even at strangers—can shift our outlook, and asking others, ‘What’s the best thing in your day?’ brings a positive energy to conversations,” says Perton. He also recommends simple grounding practices like gardening, yoga and meditation to nurture curiosity and positivity, noting, “Through these small habits, optimism becomes a daily practice and, in time, a personal superpower for resilience and joy.”
Reframing Our Outlook
Reflective practices encourage us to explore our goals with a fresh outlook. “Journaling is a practice that is just for you, and you’re not intending to share it with anyone else,” explains Shawn Brown, a Baltimore-based wellness facilitator and yoga teacher who helps clients find a path to being their authentic selves. “It really allows you to examine what is popping up and what you are curious about. This might be learning a new language or starting a new yoga practice. When we look at things as a beginner, we are open to what we are truly interested in.”
A regular gratitude practice also helps bring us back to a place of grounding. “When we tap into gratitude, it expands our propensity to be creative and allows us to drop into the present moment. This is where we live, but
when we think of the future or ruminate on something that happened in the past, we are pulled out,” says Brown. She encourages clients to take breaks throughout the day and recall a person, place or experience for which they are grateful. “Think about something that makes the corner of your mouth turn into a smile,” she suggests. “It can be as simple as gratitude for your partner who bought dog food or a neighbor who moved a package off the porch. This brings us back into our lives right now, and that’s where the beginner is.”
Cultivating a sense of play can also tap into a shoshin mindset. “As adults, there’s a need to have a goal or expected result in any situation. When you’re a beginner, you don’t have a specific outcome because you’re just learning. Play, especially with kids or an animal, is free-form engagement without the need to get it right or check something off our to-do list. Releasing the need for control and perfection opens us up and expands us for so many other options and possibilities,” Brown says.
Brown encourages her yoga students to be open in the way they approach their practice. “Coming into a pose in a different way can give us a new experience of it,” she says. “My approach to yoga is not that we’re trying to do the posture, it’s that we’re trying to feel the posture. It’s a mirror of our being and can indicate if you are feeling strong, tired, energized or wobbly. Rather than attaching a label of good or bad, you just notice, and that opens us up.”
Especially in the new year, Brown urges clients to replace “I have to” with “I get to,” which presents more of a growth mindset. “This is the time to reframe our goals,” she points out. “Trying something new, like taking a West African dance class instead of your regular spin class, shakes up the routine and keeps your mind and body learning. You get to be pushed out of the comfort zone, and that’s where the magic happens.”
Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJackson Writes.com.
Supporting Whole-Person Health
Throughout the year, Natural Awakenings serves as your trusted resource for cultivating a healthier, more balanced life. In addition to our monthly Community Resource Guide, we are excited to once again present our January Practitioner Profiles section. This special feature spotlights dedicated professionals and leaders in holistic health and wellness, whose mission is to support you on your unique journey toward vitality and balance.
We hope this guide inspires you to explore new approaches, deepen your self-care practices, and connect with the practitioners who can help you thrive in the year ahead. Let this issue be a resource to share and save!
THOMAS HEATH, DC, PAK, QNCP
Heath Chiropractic & Wellness Center 14 W. Main St., Landisville 717-530-5555
HeathChiropracticAndWellnessCenter.com
Dr. Thomas Heath is a seasoned chiropractor and natural health provider with more than 40 years of experience. Supported by a dedicated team of three, he combines advanced chiropractic techniques with innovative technologies to address the root causes of health concerns.
Heath holds a doctor of chiropractic degree, is a certified professional applied kinesiologist and a certified practitioner in Quantum Neurology. His expertise integrates applied kinesiology, Neuro-Emotional Technique and Quantum Neurology, along with Gonstead and diversified chiropractic adjustments.
In addition to traditional chiropractic methods, Heath employs technologies such as pulsed electromagnetic frequency, Frequency Specific Microcurrent, laser therapy, heart rate variability analysis and thermography for precise assessments and treatments that support the body’s healing process.
His holistic approach addresses structural, nutritional, neuroemotional, energetic and lifestyle factors. Heath’s ideal patients are those seeking personalized care who are willing to collaborate to restore their well-being. His mission is to continuously learn and transform lives by offering hope and solutions to those that feel they’ve exhausted other options.
A proud advocate of chiropractic’s potential to heal, Heath finds satisfaction in helping patients achieve wellness without medications or surgery. As part of a family deeply rooted in chiropractic care, he continues advancing the field with passion and dedication. See ads, pages 29 and 48.
Strasburg Health Associates, led by Nick D’Orazio, M.D., provides holistic and integrative care in Lancaster County. As medical director for several Plain Anabaptist medical centers, D’Orazio has earned a reputation for personalized care that blends traditional and alternative approaches to wellness. With more than 45 years in practice—including 12 at Strasburg Health Associates—he continues to advance holistic medicine alongside a growing team that recently welcomed Nurse Practitioner Brenna Osmolinski.
Board certified in integrative and holistic medicine, D’Orazio’s expertise spans modern medicine and ancient healing systems. He specializes in a wide array of treatments, including Ayurveda, intravenous therapy, chelation therapy, homeopathy and herbal medicine, nutritional counseling, and physical rehabilitation and bodywork.
His patient-centered approach prioritizes listening and collaboration to achieve health goals, emphasizing natural, nonsurgical remedies whenever possible, while also integrating conventional medicine when necessary.
The practice is ideal for individuals seeking proactive, holistic care to optimize their health, maintain youth and vitality, and address wellness goals through a collaborative approach.
A significant highlight of D’Orazio’s career has been discovering the effectiveness of Ayurveda and other natural healing systems, which allow him to help patients without the adverse effects of conventional medications. He is passionate about reducing reliance on pharmaceuticals and promoting sustainable, natural healing methods to empower vibrant, healthy lives. See ad, page 52.
LEAH REIFF HERR, DC
Blue Skies Chiropractic 2727 Old Philadelphia Pike, Bird-in-Hand 717-390-9998 • BlueSkiesChiroHealth.com
Located in the heart of Bird-in-Hand, Dr. Leah Reiff Herr’s chiropractic practice, Blue Skies Chiropractic, is a welcoming establishment dedicated to personalized care. With more than a decade of experience, Herr provides one-on-one treatments, supported by a small, attentive team.
As the lead chiropractor, Herr designs individualized treatments that address each patient’s unique needs. She combines gentle and intensive techniques to achieve optimal results, with a focus on muscles and soft tissue. Often incorporating massage therapy, her approach enhances the effectiveness of chiropractic care.
Herr’s practice is deeply influenced by her father, a lifelong chiropractor, whose heart-centered philosophy continues to inspire her. She is passionate about connecting with her patients, learning from their stories of perseverance and collaborating on challenging cases to foster healing.
Blue Skies Chiropractic emphasizes lasting wellness through compassionate, hands-on care that goes beyond typical chiropractic treatment. See ad, page 47.
DR. SERGUEI KRISSIOUK, C.C.H.
RUTA Homeopathic and Complementary Medicine
4453 Penn Ave., Sinking Spring 646-204-9199
RutaComprehensive@gmail.com
RutaComprehensive.org
RUTA Homeopathic and Complementary Medicine provides homeopathic and natural remedies for effective and gentle management of mood disorders (depression and anxiety), ADD, ADHD, allergies and skin conditions, chronic fatigue and headache, respiratory and digestive issues, asthma, eating disorders, age-related forgetfulness, short-term memory loss, and problems with attention, back pain and arthritis.
Dr. Serguei Krissiouk says about the aging process, “We provide ongoing assistance throughout the lifespan. Healthy aging is a real possibility when energies of the body, mind and feelings are integrated into a collected state of conscious presence as a way of disciplined practice. Aging can be graceful and enjoyable. Good nutrition, balanced rhythm of physical activities and rest, wakefulness and sleep, exercises for improving attention and memory will greatly benefit an aging person.”
RUTA specializes in mood disorders, attention deficit issues, chronic pain, fatigue, metabolic disorders, allergies, indigestion, GERD, upper respiratory conditions and asthma. Modalities include homeopathy, naturopathy, nutrition, lifestyle advice, herbal supplements, homeopathic and biological remedies.
Krissiouk believes that a human being is a complex entity with three centers for thinking, emotions and metabolism. Health is the state of dynamic equilibrium of all three centers, while illness is the state of disharmony and imbalance. He says, “At RUTA, we strive to recreate the state of balance in a human organism and offer simple ways to optimize health and happiness.” See ad, page 51.
ANN LEE, N.D., L.AC. Health For Life Clinic, Inc. 112 N. Cornell Ave., Lancaster 717-669-1050
DoctorNaturalMedicine.com
Naturopathic doctor and licensed acupuncturist
Ann Lee, owner of Health For Life Clinic, Inc., has been operating since 2010 from her home office. She provides personalized health care using natural therapies, specializing in natural hormone balancing, fertility issues, pain and fatigue, as well as autoimmune, anxiety, gastrointestinal and skin concerns.
Services include acupuncture, naturopathy, herbal medicine, natural supplements, nutritional and lifestyle recommendations, hormone testing and food testing. Benefits include improvements in energy, digestion, circulation, stress relief, mental clarity, hormone/thyroid/adrenal balance, pain relief and immune system support.
She enjoys providing tools to help the body heal itself naturally. “The wealth of health information out there can be overwhelming and confusing. Let an expert create a health plan for you. People may have seen many specialists and all testing is normal, but you still have symptoms and can’t get any answers. You are looking for long-term solutions that get to the root of the problem, and not quick fixes that only mask the symptoms.”
Holistic naturopathic medicine is her second career after practicing pharmaceutical chemical engineering at Merck where she sourced raw materials for vaccines and helped coordinate clinical trials for combination cholesterol-lowering drugs. See ad, page 53.
DAVID A. SCHWARTZ, DDS, PC
701 Jefferson Blvd., West Lawn 610-670-6910
Contact@SchwartzFamilyDental.com
SchwartzFamilyDental.com
The dental practice of David A. Schwartz, DDS, PC, is intentionally smaller and slower paced than most other offices, and has been mercuryfree since its inception in 1994. Since 2004, Schwartz has furthered his education incorporating the principles of what was termed neuromuscular dentistry, but now has refined to physiological-based dentistry (PBD), to treat headaches, jaw pain (TMJ/ TMD/CMD), sleep dentistry and more. Dentistry does not have a specialty for what he does, so it would be a breach of the American Dental Association Code of Ethics to say that Schwartz specializes or is anything other than a general dentist, even though his training goes well beyond that.
He earned a fellowship at the Las Vegas Institute for Advance Dental Studies, as well as a fellowship in the International Association of Physiological Dentists. While Schwartz still performs basic dental procedures, his passion is helping people resolve aches and pains of the head and neck. He says, “With PBD, we have tests to find the end point first to know if we can help someone, versus trying and hoping that we are on the right track.”
Techniques include computerized 3-D jaw tracking and muscle electromyography using the BioResearch BioPak and dental computed tomography are used to help diagnose the source of the problem. A T-Scan occlusal analyzer, along with the BioPak is used to detail the patient’s bite. When indicated, BioResearch MLS Laser can be used for cold laser therapy. Dental orthopedics/orthodontics as well as oral myofunctional therapy are also used.
Schwartz’s philosophy is to do his best every time he treats someone. It is also to be a constant learner, always expanding his knowledge and techniques to improve a person’s whole body health. See ad, page 27.
DARLENE HEATH, DC
Shalom Thermography
14 W. Main St., Landisville 717-530-5555
• ShalomThermography.com
Dr. Darlene Heath is a doctor of chiropractic and certified thermographic technician specializing in proactive, prevention-focused health care for women. As the owner of Shalom Thermography, she has served clients for three years, providing state-of-the-art technologies to support women’s health, particularly in breast care and holistic wellness.
Thermography, a key service, is a noninvasive risk-assessment tool designed to detect inflammation and metabolic changes, offering insights into potential health concerns. This technology empowers women to take a proactive role in their health. Another innovative service, the QEST4 bioenergetic system, combines centuries of homeopathic wisdom with quantum physics, providing personalized evaluations and solutions by interfacing with the body’s innate intelligence to address individual health needs.
Heath’s ideal clients are women over 20 seeking preventive care, especially those focused on breast health. With a unique understanding of the connection between emotions and breast health, Heath integrates emotional well-being into her clients’ care.
She finds deep satisfaction in offering a safe, painless and effective risk-assessment tool to support women on their health journeys. Driven by a heartfelt desire to care for and listen to her clients, Heath’s mission is to bring these life-saving tools to as many women as possible, playing a crucial role in breast health awareness and cancer prevention. See ads, pages 29 and 54.
Revolutionizing Wellness
MiddleWay’s Personalized Care Brings Balance and Health
by Sheila Julson
Certified Registered Nurse Practitioners Jane Snyder and Mary Ellen Francescani are kindred spirits. They met while working together in the intensive care unit at St. Joe’s Hospital more than 20 years ago and quickly bonded over their shared philosophies on whole person wellness. Their parallel journeys in training and passion for holistic care ultimately inspired them to open MiddleWay Wellness, an integrative direct primary care practice dedicated to empowering adults 18 and older to achieve optimal health.
During their time in conventional health care, Snyder and Francescani saw the strengths of allopathic medicine but couldn’t ignore a glaring gap—it often overlooked the role of lifestyle-based ap-
proaches in achieving lasting health. Seeking a more holistic perspective, they completed a fellowship at the Andrew Weil Center for Integrative Medicine, where they embraced the foundational idea that “food as medicine” is key to maintaining good health.
They deepened their expertise by completing comprehensive training through the Institute for Functional Medicine, mastering all the functional medicine modules. This dual training allowed them to merge conventional and complementary approaches seamlessly. In October, Snyder and Francescani brought this vision to life by opening MiddleWay Wellness, where they offer patients a balanced path to holistic health.
At MiddleWay Wellness, integrative medicine combines the best of conventional treatments with evidence-based holistic methods, including herbs, supplements, nutrition and other modalities, to optimize health and wellness. This comprehensive approach focuses on preventive lifestyle measures and aims to create lasting benefits for patients.
Snyder explains that while working in conventional health care, there wasn’t enough time in a 15-minute appointment to fully address a patient’s health concerns. Through her integrative medicine fellowship, she developed the ability to offer individualized care with treatment plans incorporating various modalities, depending on what the patient needs.
MiddleWay Wellness offers a broad range of services, including primary care such as annual checkups, sick visits, mental wellness and chronic disease management; gynecological care such as pap smears and pelvic exams; procedures like ear wax removal and simple suturing; and preventive care services like nutrition counseling, weight-loss support and general health and bone health management.
Francescani adds, “We also do functional medicine testing. We take a deep dive into nutritional supplementation. We try to get underneath the problem and meet the patient where they are.”
The practice operates through a direct primary care model, where patients pay a monthly membership fee that covers all services, including in-office visits, virtual visits and phone consultations. This model ensures transparent pricing and gives providers the time to
Mary Ellen Francescani and Jane Snyder
form meaningful relationships with their patients, spending 30 to 90 minutes during each visit.
“We can do a lot of virtual visits and telephone consults because we’re not incentivized to have everyone come to the office so we can get reimbursed through insurance,” Snyder explains. “Direct primary care was born from a desire for medical providers to establish solid relationships with patients.”
To make care even more convenient, MiddleWay Wellness features an onsite lab where patients can have their blood drawn. Patients can use their insurance for labs or opt for MiddleWay’s negotiated cash rates, which offer significant savings.
Francescani shares that the Lancaster community has embraced the practice with enthusiasm. “Patients are so grateful and express that they feel safe, cared for and listened to. We’re accessible and provide what patients should experience every time they walk into a healthcare facility. It’s a completely different paradigm of care.”
Snyder emphasizes that having ample time with patients allows them to understand their lifestyle, the joys or stressors they’re facing, and how lifestyle changes like proper nutrition and better sleep can support whole wellness.
“Direct primary care allows us to practice good family medicine the way it should be practiced,” Snyder says. “It’s a bit of a mind shift, but people are ready for it. I take joy in empowering patients to have control over their health and well-being and seeing them thrive.”
DR. MELISSA KISLA
Tri-County Chiropractic of Douglassville 990 Ben Franklin Hwy., East, Douglassville • 610-385-1444
Tri-County Chiropractic of Bird In Hand
3109 Old Philadelphia Pike, Bird In Hand • 717-929-0059
TricountyChiropracticOfDouglassville.com
Melissa Kisla, DC, is certified in the Webster Technique (for expecting women) and manipulation under anesthesia. She received a Doctor of Chiropractic degree from Northeast College of Health Sciences (formerly New York Chiropractic College) and opened her first office in 2001, which now employs three doctors, three massage therapists and eight other staff members.
Tri-County Chiropractic provides chiropractic care, spinal decompression, cold laser and massage therapy. Kisla says, “We especially love treating families—babies, kids and expecting moms. My personal mission is to provide a high level of care with personalized care plans. I would like to educate my patients to show them that they deserve to live every day without worrying about pain and help them improve their quality of life. My success and growth comes by providing quality care and having my patients refer friends and loved ones to our office.”
She explains, “Every success story and patient testimonial is a highlight. Chiropractic helps change lives, and it feels pretty amazing every time I hear a patient's story of how we helped change their life. I would like to continue to expand to surrounding areas to help make high-level chiropractic care available for everyone.” See ads, pages 25 and 48.
BRENNA OSMOLINSKI, FNP-C
Strasburg Health Associates 181 Hartman Bridge Rd., Ronks 717-687-7541
BrennaOsmolinski@gmail.com
Brenna Osmolinski is a dedicated family nurse practitioner with more than eight years of experience serving the Lancaster County community. She works alongside Dr. Nick D’Orazio at Strasburg Health Associates, where she blends traditional medicine with integrative therapies to support the overall well-being of her patients.
Francescani reflects on how the practice has allowed her to follow her passion for sharing knowledge about complementary modalities. “Jane and I wanted other people to have access to this information about botanicals and supplements, or alternative therapies. I feel like the circle has closed and I’m doing what I’m supposed to be doing.”
MiddleWay Wellness is located at 101 Good Dr., First Fl, in Lancaster. For more information, call 717-744-0532 or visit Middle WayWellness.net.
Osmolinski holds a master’s degree in nursing from Bloomsburg University and began her career as registered nurse after graduating from St. Luke’s School of Nursing in 2008. She is certified in cognitive behavioral therapy and has practiced reiki for more than a decade, enabling her to address not only physical health but also mental and emotional concerns like stress, anxiety and depression through natural, noninvasive approaches.
Her services include family medicine, nutritional counseling, emotional wellness strategies and personalized care plans for all ages. Her hands-on, whole-person approach ensures patients feel supported and empowered in their journey to optimal health.
Outside of her professional life, Osmolinski is a wife, mother of four and an advocate for creating harmony in mind, body and spirit. She looks forward to working with patients to achieve their health goals. See ad, page 52.
Mayapple Native Landscaping
Crafting Earth-Centered Landscapes
by Sheila Julson
Morgan Hildebrecht, owner of Mayapple Native Landscaping, has turned his lifelong connection to nature into a local business focused on sustainable and ecologically sound landscaping. Growing up working alongside his family and friends on various homesteads, Hildebrecht developed a deep appreciation for plants and the land. These formative experiences, combined with his work as an arborist, years of organic farming and studies in human ecology, inspired him to reimagine the way people interact with the land.
While working for conventional landscaping companies, Hildebrecht witnessed practices he felt conflicted with his values. “There was too much reliance on chemicals, poor treatment of employees and little consideration for how landscaping could function harmoniously with the environment,” he explains. This dissonance, along with the birth of his first child, motivated him to create his own company, Mayapple Native Landscaping. With a mission to provide Earth-centered, sustainable landscaping solutions to customers, Hildebrecht seeks to bring community members closer to the land and its wildlife.
Eco-Conscious Landscaping with Purpose
Mayapple Native Landscaping designs functional rain gardens, meadows, and unique pollinator gardens. These solutions promote biodiversity while addressing challenges like storm water runoff and soil erosion. In all of Hildebrecht’s designs, he attempts to create systems that are both practical and visually appealing, blending native plantings with innovative design.
Pollinator gardens and hubs are particularly popular, as they provide essential food and habitat for endangered wildlife like bees, butterflies and birds. Hildebrecht curates these spaces using plants which thrive in Pennsylvania’s climate and require fewer resources to maintain.
For hardscaping, Mayapple utilizes timeless, locally sourced natural stone instead of manufactured block, which has a higher environmental impact due to the processing and shipping involved. This attention to detail ensures that every aspect of a Mayapple project aligns with the company’s sustainability ethos.
To further mitigate its environmental footprint, the company makes sure to only employ electric tools, reducing emissions and noise pollution. Organic methods, such as sheet mulching, horticultural vinegar, and targeted herbicide use are strategically used, “to bal-
ance the need for effective solutions with practices that minimize disruption to the environment,” Hildebrecht notes.
Turning to Nature for Inspiration
Hildebrecht emphasizes that native plants and stone behave differently from their cultivated and manufactured counterparts, often spreading, growing and degrading the functionality of the land in ways that may surprise novice gardeners. By educating clients about these characteristics, he helps them create gardens that are both functional and beautiful. “Choosing plants solely for the appearance of their flowers can result in a chaotic garden,” he advises. “Understanding their mature growth patterns ensures a harmonious landscape.”
He also encourages homeowners to use natural resources already present in their yards such as fallen leaves and sticks. “We want to emphasize, not suppress the wisdom of natural systems around and within us. By leaving fallen debris on the ground, we are providing habitat for beneficial insects and suppressing unwanted weed growth,” he explains. “By intentionally leaving debris on the ground, we not only create immediate seasonal habitat, but the leaves also acidify the falling rain, allowing the rain water to leach nutrients out of natural rock found in the soil”
Planning for Every Season
While landscaping is typically seen as a spring or summer activity, Hildebrecht points out that winter is the ideal time to plan for next year’s outdoor spaces. With the landscape in its dormant state, homeowners can envision new designs and address challenges before the growing season begins. Maybe more importantly, winter is also a quieter time for landscapers, making it an easier time to schedule consultations and start planning.
“Creating one-of-a-kind gardens inspires me,” Hildebrecht shares. “Bringing natural, local materials together an artistic and approachable way helps community members connect with their environment and appreciate the beauty of life in every season.”
A Sustainable Workplace
Sustainability at Mayapple Native Landscaping extends beyond ecological practices to encompass the way Hildebrecht manages his business. By paying employees above living wages and offering flexible scheduling, he fosters a work environment that reflects the company’s core values.
Through these principles, Hildebrecht has created a company that not only enhances the beauty of outdoor spaces but also promotes the health and longevity of local ecosystems and communities.
For more information, call 717-390-5832, email Hello@MayappleNative.com or visit MayappleNative.com.Seeads,pages15and53.
ACHIEVE TOTAL WELLNESS through Chiropractic Care at
Lancaster County: 717-929-0059
3109 Old Philadelphia Pike Bird in Hand
Berks County: 610-385-1444
990 E. Benjamin Franklin Hwy Douglassville
Dr. Melissa Kisla provides:
• Chiropractic Care for the Whole Family
• Prenatal Chiropractic Care
(Webster-certified)
•Spinal Decompression
•Cold Laser Therapy
•Instrument Assisted Soft Tissue Technique
• Digital Foot Scanning/Custom Orthotics
•Functional Nutrition Counseling
•Massage Therapy
- Most insurances accepted -
TriCountyChiropracticOfDouglassville.com
By regularly engaging in our favorite activities, we can create a healthier relationship with fitness. A study published in Frontiers in Psychology of more than 200 participants involved in different levels of activity found that after four weeks, active participants had higher levels of happiness, life satisfaction and self-esteem.
Adding Joy to Workouts
• Listen to music. An energizing playlist of favorites is a surefire way to boost a walking, running or strength-training routine.
• Exercise with friends or family. Increase the fun quotient by turning a gym workout or outdoor hike into a social event.
• Try something new or revisit a childhood favorite. Explore activities such as biking around the neighborhood, hula-hooping in the backyard or swimming at a local pool or beach. “I encourage people to get curious,” says Courtney Pelitera, a dietitian with a passion for sport and performance nutrition. “Maybe you loved swimming in high school, or you have always wanted to take your dog out on a hike, or the pickleball leagues popping up everywhere sound like fun to you. Try it out! We all start somewhere, and being new to something might even bring you into friendships with others who are also new.”
• Dance around the house. Turn household chores into a dance party by moving to the rhythm while cleaning or cooking.
• Play with pets. Get active by running, walking or playing fetch with the dog or by creating a fun obstacle course to do together.
BUY LOCAL
Releasing the Guilt and Pressure
Many people feel judged or intimidated when it comes to fitness. Embrace these strategies to break free from the pressure to exercise perfectly or to follow an intense workout routine.
• Let go of perfection. Focus on progress, not perfection. Every bit of movement counts, and it’s okay if goals or milestones are not achieved right away.
• Set a realistic pace. Whether starting or returning to fitness, it is important to honestly evaluate exercise readiness. Joyful movement is about doing what feels right for the body.
• Avoid comparisons to others. Everyone’s fitness journey is different, and trying to match others can take the joy out of it. Celebrate personal achievements, no matter how small.
• Focus on fun, not performance. Place less emphasis on the quality of the exercise movements and more on how pleasing those efforts are.
• Choose comfortable environments. Whether a solo walk in nature, a quiet yoga session or dancing at home, choose settings that feel relaxing and happy.
• Dress for comfort. Wearing feel-good workout clothes adds confidence and reduces self-conscious discomfort during exercise.
David J. Sautter is a certified trainer, nutrition specialist, and health and fitness writer.
WHOLE BODY approach to Dental Care
• Safe removal of mercury fillings
• Laser gum treatments
• Tooth-colored restorations
• Treatments for sleep apnea & snoring
• Solutions for TMJ, facial pain and headaches
• Tooth whitening
• Mouth Guards
• Orthodontics ...and more
845 Silver Spring Plaza, Suite B Lancaster, PA 17601
717-219-7163
EmbodiedWisdomInstitute.com
Advancing a Couple’s Fertility
Natural Solutions for Women and Men
by Madiha Saeed, M.D.
The prospect of parenthood can bring a range of emotions to couples trying to conceive—from excitement and jubilation to worry, frustration and sadness. According to the World Health Organization, one in six people worldwide experience infertility in their lifetime. Many couples hoping to conceive turn to costly medications and painful procedures designed to manipulate hormones, help with ovulation issues and prepare a woman’s body for pregnancy.
In addition to researching such medications and procedures, couples should explore natural alternatives that nurture
and support their ability to conceive.
“Fertility is not just about hormones,” says Nashat Latib, a certified functional medicine doctor specializing in natural fertility. “Consider what is going on in your whole body.”
“Males and females are equally at the root of fertility struggles, and sometimes the roadblocks can come from both sides,” observes Aumatma Simmons, a naturopathic doctor, endocrinologist and author of Fertility Secrets: What Your Doctor Didn’t Tell You About Baby-Making. “It is essential to pinpoint the root causes of fertility problems.”
For women, fertility rates naturally decline with age, from a 25 to 30 percent chance of pregnancy in their early-to-mid-20s to about a 5 percent chance by age 40. Other health concerns such as ovulation issues, endometriosis, uterine fibroids and polycystic ovary syndrome can complicate conception and the ability to carry a baby to term.
When fertility issues arise, often the focus is placed on women, but about half of the cases can be attributed to the men. The Centers for Disease Control and Prevention report that 12.8 percent of men aged 25 to 49 experience infertility, and the rate is rising. Factors like low sperm production, poor sperm quality, oxidative stress, blockages preventing sperm release, undescended testicles and cancers contribute to male infertility. Other health problems, including diabetes, infections, hormone imbalances, autoimmunity and tumors, can impact both men and women.
Rainbow Nutrition
Diet plays a significant role in overall reproductive health. Simmons stresses the need for a diet that includes a variety of fruits, vegetables, lean protein, healthy fats and whole grains to provide the essential nutrients that support fertility. Phytonutrients—natural compounds in plants that provide health benefits—optimize male and female fertility and help the body eliminate toxins. Simmons also recommends limiting processed foods and refined sugar, which can negatively impact hormone balance.
“Nutrients found in cruciferous vegetables like broccoli, cabbage, Brussels sprouts, bok choy and kohlrabi can help regulate and metabolize hormones,” says Latib. “Nutrients found in grapes and berries can improve the quality of the eggs and sperm by reducing oxidative stress; protect reproductive cells from damage; support successful embryo implantation; regulate ovulation by
Leaky Gut Syndrome
Chronic Conditions, Diabetes, Weight loss
modulating hormone levels; and promote hormonal balance. Compounds like lycopene in tomatoes and watermelon have been shown to improve sperm motility and boost immune function by providing antioxidants and anti-inflammatory compounds.”
Latib adds that pairing foods from different color categories in meals helps maximize the positive effects of phytonutrients. Examples include a berry smoothie with spinach, a stir-fry dish with a rainbow of vegetables, a tomato and mushroom frittata, a cauliflower rice bowl with turmeric and veggies, and a kale salad topped with sweet potato.
A Clean Lifestyle
Toxins are all around us, and hormonedisrupting chemicals found in cosmetics, plastic packaging, toys, carpets and pesticides can have serious consequences for male and female fertility. Latib suggests using glass instead of plastic whenever possible and eating organic fruits and vegetables to reduce the pesticide and herbicide exposure.
“Be cautious of endocrine disruptors such as bisphenol A, commonly known as BPA, and phthalates that are used to make plastics. They are found in food packaging, water bottles and food-can linings,” says Simmons, adding, “Even ingredients
like ‘fragrance’ can contribute to hormonal imbalances and gut-health issues.”
Stress can negatively affect fertility, underscoring the need for stress management. Simmons recommends quitting tobacco use, reducing alcohol intake and practicing yoga or meditation to improve overall reproductive health. Exercise can also reduce tension, improving health and fertility.
Latib recommends high-intensity exercise during the first half of a woman’s menstrual cycle and restorative movement and exercise in the second half of the cycle. For men, she notes the importance of supporting testosterone levels with regular exercise and sufficient sleep, limiting unhealthy environmental exposures and consuming adequate levels of nutrients like zinc and vitamin D.
Reducing Inflammation
Chronic inflammation can negatively impact fertility by disrupting hormone balance and damaging reproductive tissues. Oxidative stress occurs when the body’s free radicals and antioxidants are not balanced, leading to damaged reproductive cells and fertility issues.
Both Latib and Simmons recommend working with a fertility specialist to assess a couple’s health, fertility and lifestyle factors. The assessment should include hormone testing to measure levels of testosterone, luteinizing hormones, folliclestimulating hormones and prolactin; nutrient testing for zinc, selenium and antioxidant levels; a gut-health assessment; and a thorough evaluation of environmental toxin exposures.
“Your body is smart,” emphasizes Latib. “Nothing is unexplainable. If you are having trouble conceiving, there is a root cause. A functional fertility practitioner can guide you through the process.”
Madiha Saeed is a holistic, functional and integrative doctor in Naperville, Illinois, and director of education for Documenting Hope and KnoWEwell.
Discover the Benefits and Procedures of
Colon Therapy
by Donna Kulp, DC, DCBCN
Colon therapy, also called colonic irrigation, colon hydrotherapy or colonics, is an ancient practice aimed at cleansing the large intestine. With origins in civilizations as far back as 1500 B.C., its use is documented in Egypt, Greece, Rome and China. Though its popularity waned with the rise of modern medicine in the mid-20th century, colon therapy has seen renewed interest for its potential to improve gut health and alleviate digestive issues.
Why Choose Colon Therapy?
Many people turn to colonics to find relief from constipation, bloating and irritable bowel syndrome. The therapy may also complement efforts to enhance gut health, supporting the microbiome and digestion. While it can offer immediate relief for some, colonics are often used alongside lifestyle adjustments and dietary changes to address the root cause of gastrointestinal discomfort.
How it Works
The procedure uses a hydrotherapy machine certified by the U.S. Food and
Drug Administration. A sterile, disposable speculum is gently inserted into the rectum and connected to a water supply and waste hose. Warm, filtered water is introduced into the colon under controlled pressure. As the water fills and empties the large intestine in cycles, waste—including undigested food, mucus and occasionally parasites—is evacuated and monitored through a viewing tube.
The entire process lasts 45 minutes to an hour. During the session, therapists may discuss simple lifestyle adjustments, such as increasing fiber intake, staying hydrated and the use of tools like a Squatty Potty to improve bowel movement efficiency.
Preparing for a Colonic
Preparation is key for a safe and effective session. It is recommended to:
• Stay well-hydrated in the days leading up to the procedure.
• Avoid heavy meals for several hours beforehand.
• Share all current and past medical conditions with the therapist.
Post-Treatment Care
After the session, clients can resume normal activities. A light, nutrient-rich meal and continued hydration are encouraged. While colonics can provide immediate relief from constipation, they are not a cure-all. Persistent issues may require stool testing or additional functional medicine approaches to uncover deeper imbalances in the gut.
Addressing Long-Term Gut Health
Therapists often emphasize that gut health extends beyond a single colonic session. Integrative practices like functional medicine, nutritional counseling and lifestyle adjustments can help achieve long-term wellness. Addressing chronic digestive issues often involves identifying root causes rather than merely treating symptoms.
For those considering colon therapy, consulting a qualified practitioner is essential. The treatment should be personalized to account for individual needs and health conditions.
Dr. Donna Kulp owns Kulp Chiropractic Nutrition & Wellness, located at 52 Morgantown Rd., in Reading. For more information, call 610-208-0404 or visit KulpChiropractic.com. See ads, pages 29 and 50.
JANUARY
ONLINE EXCLUSIVES >>
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Opening New Chapters
by Marlaina Donato
Diving into a new job, partnership or living situation might not be as scary as jumping into a fire or abyss, but fear of the unknown can certainly get a grip on us if we are not careful. Beginning anything new can feel unsettling, but with a little shift in mindset, anxiety can morph into genuine excitement. Whether taking piano lessons or trying a fitness class at the gym for the first time, we have one thing on our side: beginners have nothing to prove. Every master of their craft was once a novice, and remembering this can quell the ego’s impatience for perfection.
Curiosity, instead of fear, can become our internal navigation system, urging us forward as we turn a new corner or a new page. The month of January can bring expectations, fresh goals and, for the anxietyprone, flashes of what-ifs. It is not easy approaching the unknown, even for the seasoned artist putting that first brushstroke onto a stark, white canvas. Tapping into our innate creativity helps us to see an open road of choices lying before us.
First steps can be shaky, but with a little purpose and fortitude, they become surer, even elegant. Martin Luther King, Jr. advised, “You don’t have to see the whole staircase, just take the first step.” When we feel snagged in a web of procrastination or hesitance, reviving our sense of wonderment and childlike innocence can disarm doubt. Despite our fears and uncertainties, we might even experience some levity in our pursuits.
Greeting
the New Year
• Try a different ethnic restaurant.
• Visit an unexplored town.
• Start a conversation with a previously unknown neighbor.
• Begin wearing hats or another signature piece, and own a new style.
• Learn an interesting word every week, and use it in conversation.
• Investigate an intriguing culture.
• Enroll in a cooking class, or learn to bake bread.
• Take a screen break and pick out a new book at the library.
Marlaina Donato is an author of several books, a painter and a composer. Connect at WildflowersAndWoodsmoke.com.
Serving up Happiness
Foods for Better Moods
by Zak Logan
Most of us feel a little grumpy when we’re hungry, but a diet that is dominated by ultra-processed packaged foods and drive-through meals increases our chances of experiencing chronic mood swings and symptoms of depression. Ultra-processed foods are characterized by a long list of additives—artificial flavors, colors, sweeteners, preservatives, salt and more—resulting in products that do not resemble their original natural state.
In a 2022 study published in JAMA Network Open involving more than 10,000 participants aged 18 or older, individuals with a higher percentage of their total energy intake from ultra-processed foods
were significantly more likely to report mild depression and more mentally unhealthy and anxious days. Research involving more than 31,000 middle-aged women published last year in JAMA Network Open linked a higher consumption of ultra-processed foods, especially artificial sweeteners, to a higher risk of depressive disorders. Reducing ultra-processed food intake by at least three servings per day lowered the risk of depression.
In order to produce serotonin, dopamine and other neurotransmitters that are crucial for balanced mental health, our bodies require vitamins, minerals and other nutrients found in real, whole foods. The Mayo Clinic recommends avoiding processed
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meats, sugary beverages, sweets and refined grains, and it gives a thumbs-up to feelgood fare on the Mediterranean diet that includes plant-based foods, such as fruits, vegetables, legumes, nuts, seeds and whole grains; healthy fats like olive oil; lean meats, including fish and poultry; and some dairy, such as natural cheese and yogurt.
Brain Changers
According to Holly DeLong, a registered dietitian and the founder of Food & Mood, in Malvern, Pennsylvania, “Food is a form of medicine, and we truly can make big improvements in our mental and emotional well-being using the intersection between nutrition and mental health. Food, gut health and nutrient status all affect neurotransmitter production and balance. Certain nutrients are required to produce neurotransmitters.” She recommends the consumption of mood-friendly, B-vitamin-rich leafy greens, avocados, lentils, sunflower seeds and nutritional yeast, as well as magnesium-packed whole grains, tofu and bananas.
“What we eat influences key systems in our body, especially blood sugar, gut health and inflammation, and these impact mood, energy, stress and anxiety,” says Amy Fox, a certified functional food coach and life coach in Cincinnati, Ohio. “Think of each meal as your ‘nutrition prescription’. These choices almost always predict how you’ll feel in a few hours. A helpful rule of thumb is to aim for foods with five ingredients or less and limit boxed, bagged or wrapped items.” She also notes that high-sugar items, especially before bed, are the worst offenders.
What we eat, and when, can improve the body’s chemical balancing act. “Meal timing can be a huge factor in how food affects mood. Skipping meals and eating too close to bedtime can contribute to poor energy, lower moods and higher anxiety for some people,” explains DeLong.
Fox notes that consuming alcohol can also backfire. “Sometimes we think a glass of wine will help us unwind after a long day, but it has the opposite effect. Even
small amounts of alcohol can disrupt the production of our natural happiness chemicals.”
Gut Health
Because 95 percent of serotonin is produced in the gut, nutritionally dense foods and those containing probiotics and prebiotics promote the presence of good bacteria in the belly, which ensures the production of this neurotransmitter. Fox recommends three daily servings of fermented foods like kefir, kombucha, kimchi, plain Greek yogurt and naturally fermented sauerkraut found in the refrigerated section with “live cultures” on the label.
DeLong’s favorite go-to allies are sources of omega-3 fatty acids like salmon, walnuts and chia seeds to combat inflammation, an integral factor in fighting the blues. She praises the antioxidant potential of berries, acai and pomegranates, and suggests swapping coffee for L-theaninerich matcha green tea to decrease systemic patterns of anxiety.
Protein Power
Protein is an unsung hero in eating to feel better. “A craving for sweets might indicate a serotonin deficiency often linked to stress and low energy,” says Fox. “When you eat protein-rich foods, they help slow digestion, keeping blood sugar levels stable and providing a longer-lasting energy source.” She recommends lean chicken, beef, eggs, Greek yogurt, cottage cheese and legumes.
Consistent Change
According to DeLong, “Neurotransmitter health is not a predetermined, unchangeable defect as it is often seen. We can make an impact with the choices we make.”
Simple, consistent changes in the diet can produce lasting effects. “It’s about small, supportive choices that build up over time, shifting focus from restriction to nourishment,” says Fox.
Zak Logan is a freelance health writer dedicated to getting back to basics.
Stop in to try our new menu! Open 7 days a week.
Many vegetarian and vegan options.
26 East Chestnut St. Lancaster, PA 17602
SUSTAINING GRAIN BOWL
YIELD: 1 TO 3 SERVINGS
1 cup whole grain of choice, cooked (millet; wild, brown or black rice; buckwheat; quinoa; farro; or amaranth)
1 to 3 cups vegetables, raw, lightly steamed, roasted or sautéed
4 to 6 oz of lean protein of choice, cooked (lean meat, egg, beans, legumes, tempeh, tofu or fish)
⅛ cup nuts, seeds, sprouts or avocado
Cook grain, vegetables and protein, depending on choice of ingredients. To build, layer grain as the base and add vegetables, protein and toppings.
Recipe courtesy of Holly DeLong.
FEEL-GOOD PROTEIN SMOOTHIE
YIELD: 1 SERVING
¾ cup ultra-filtered protein milk (found in many grocery stores)
1 scoop protein powder (whey, soy, egg white, pea or hemp)
½ frozen banana
Handful of frozen strawberries or other berries
1 Tbsp of flaxseeds
¼ cup of zero-percent-fat, plain Greek yogurt
Handful of kale
Place all ingredients in a blender and blend well. To thicken, add a few ice cubes or place smoothie in the freezer for 7 to 10 minutes.
YIELD: ONE BATCH SHOULD LAST FOR MOST OF THE SEASON UNLESS USED AS A COFFEE REPLACEMENT
Cocoa
Masala Chai (like Blue Lotus)
Turmeric
Himalayan Sea Salt (be careful adding this if sensitive to salt)
Ceylon Cinnamon
Mushroom complex: Chaga, Cordyceps, Reishi, Lions Mane (like NatureBell Organic Myco Guardians 10 in 1 Mushroom Powder)
Combine 1 tin of the Blue Lotus Masala Chai, 2-3 cups of cocoa powder (may vary per taste), ½ cup of the mushroom complex, 1 cup of Ceylon cinnamon, 1 cup turmeric powder and ⅛-¼ cup Himalayan Sea Salt.
Bring water to a boil, add between from 1 tsp to 1 Tbsp of the powder mixture to 12 ounces of boiling water, add milk of
Recipe courtesy of Amy Fox.
choice or a favorite creamer and sweeten according to preference (potentially coconut milk with agave). Use a frother for extra enjoyment. Happy sipping.
Source: Amrit Leilani of Radiant Roots. @radiantroots.life (Instagram and website) RadiantRoots215@gmail.com
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A Life ChangingSmile Can Be Yours!
Secrets to a Joyful Childhood
Building a Family That Laughs and Loves
Together by Christina Connors
There are no sweeter sounds than the giggles of a child playing with a puppy or the giddy singing voice of a little one at bedtime. When these lifeaffirming moments are consistent and shared among a family, such heartfelt and abiding contentment can be considered a type of joy that becomes second nature, impacting children in enduring ways.
“Joy is the building block for developing resilience, improving mental health and supporting cognitive performance,” says Dr. Chanie Messinger, a Brooklyn-based occupational therapist, educator and motivational speaker. “It’s important to remember that our ability to experience joy is directly dependent upon our ability to be open to experiencing all the rainbow of emotions, including sadness, anger and frustration. To me, creating a joyful home means that, as a family, we practice accepting and holding all
of our emotions through joyful play, deep connection and creativity.”
“Everything starts in the home, and our kids take their cues from their parents and caregivers,” says Harmony Longenecker, founder of The Classical Academy of Sarasota, in Florida, a private pre-kindergarten through 12thgrade classical liberal arts school. “It is important to model for our kids how to be grateful, generous and joyful, and doing things together as a family fosters those qualities.”
A systematic review of research published in the International Journal of Environmental Research and Public Health suggests that positive family dynamics like cohesion and communication strongly predict the happiness of children and adolescents. Here are some ways to incorporate joy in the home to benefit the whole family.
Reduce smartphone use. Children thrive whenever their parents and other family members are fully present in their lives. When spending time together, it is vital to remove distractions as a way of enabling and deepening the connection to one another. Eliminating or reducing smartphone use during family time is an important first step. To learn more, Longenecker recommends reading The Opt-Out Family: How to Give Your Kids What Technology Can’t, by Erin Loechner.
Champion a gratitude jar. Encourage everyone to write down what they are thankful for on pieces of paper and drop them into a large jar. Once a week, invite each family member to pull out a gratitude note and share it with the group, encouraging discussion.
Have a family dance party. “Moving our bodies is a great way to release tension and boost serotonin,” says Messinger. For added fun, stop the music every so often and have everyone freeze in place in outlandish positions that represent an emotion. Family members then take turns guessing what the emotions are. Is it boredom, anger, glee, frustration or anticipation? This enjoyable game can improve the emotional intelligence of children.
Engage in a child’s favorite activity. Plan an afternoon or day trip around a child’s passions, which could be attending a car race for the auto enthusiast, painting outdoors for the child artist or having a family fashion show for the budding clothing designer. “Tapping into what our kids appreciate and noticing what lights them up is how we can create feelings of safety and joy,” says Messinger.
Hold recurring family meetings. At the beginning of each season, sit down together and set family goals for the quarter, making sure to include both thoughtful intentions and fun activities. “Communication and setting intentions regularly as a family is not only a fun way to spend time together, but also opens up conversations about the power of setting intentions and following through,” says Longenecker.
Get moving outdoors together. Go for a family bike ride. Take a walk in nature. Visit the zoo. Exercising in the sunshine or under a sparkling night sky is not only great for everyone’s health, but also a fun way to bond and make special memories.
Keep a tidy household. A well-ordered home is a joyful one. Make chores fun by playing music while decorating, cooking, cleaning or doing laundry together.
Develop a family manifesto. Jointly write down a code of conduct and set of
beliefs that identifies the family. “Getting clear on who we are as individuals and as a family helps our kids know their true selves. By helping them develop this inner knowing, it will help them navigate the world with confidence and be less likely to succumb to unhealthy peer pressure,” says Longenecker.
Hit the reset button. “Oftentimes being crabby is a habit,” says Longenecker. “Establish a rule: When a family member wakes up crabby, they must return to their room and take a few moments of alonetime to breathe and decide to shift their emotional state to a more positive one. If there are feelings that need to be seen and heard, be sure to help them express those emotions through conversation and cuddling.”
Practice radical generosity. The act of giving is healthy for the soul. A beautiful way to practice generosity as a family is to serve together. Volunteer at a local charity, or pay for a stranger’s meal at a restaurant. Such acts of kindness strengthen our empathy muscles and fill our spirits with joy.
Christina Connors is a writer, singer and creator of Christina’s Cottage, a YouTube series to strengthen kids’ resilience, connection and joy through music, mindful play and the power of the heart. Learn more at ChristinasCottage444.com.
Bonding With a Dog
Fun Tips To Build Trust, Calm and Companionship
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
Engaging with the family dog can strengthen the relationship, improve well-being and bring joy. With a little planning, each interaction offers dogs and their owners a chance to exercise, bond, explore and have fun.
Benefits of Interacting With Dogs
In a 2020 study published in Scientific Reports involving 35 dog owners and 58 doghuman activities, researchers concluded:
• Physical interactions with dogs, such as playing, training exercises and being greeted by the dog, increased the owners’ positive emotions, including happiness, joy and contentment, while at the same time reducing feelings of stress, anxiety and fear.
• Owning and caring for a dog was linked to an increased sense of purpose,
meaning, responsibility and fulfillment, as well as a positive feeling of companionship.
• While not directly tied to dog-human activities, the general experience of having a dog contributed to a more positive outlook on life.
Dog-Owner Bonding
According to the National Institutes of Health, a strong bond with the family pet can lower a person’s blood pressure and decrease levels of cortisol, a stress-related hormone. Playing or relaxing with a dog engenders a sense of safety, while also allowing the dog to feel calm and less reactive. Dogs that regularly share activities with their owners tend to show more affection, trust and excitement.
A 2024 Finnish study published in Science Daily determined that during
Photoboyko
interactions, dogs tended to be in sync with their owners’ stress levels, as measured by heart rate variability. This suggests that a close bond between a dog and their companion can build an emotional connection and even affect underlying physiological responses. What we do with our pets can have an effect on their emotional disposition, and ours.
Fun Activities
Carla Brown, a dog trainer and holistic pet health coach in Truckee, California, offers these tips to keep dogs happy and healthy.
Play and Exploration: Dogs are happiest when they can play and explore off-leash. This time is essential for their physical and mental growth. If off-leash spaces are not available, find other ways for the dog to play and explore.
Running and Playing: Running and playing release a dog’s endorphins—hormones that can help reduce stress, anxiety and depression. These activities also improve brain function, support immune health, reduce inflammation and help regulate appetite. Varying the activities keeps them mentally and physically healthy.
Mental Stimulation: Teaching the dog basic nose-work skills is a great way to challenge their mind and provide calm, enriching experiences. Start nose work by tossing a treat for the dog to find. Use simple phrases like “Find it” or “Search.” As the dog gets better at finding the treat, make the search more challenging by hiding treats in different spots. Dog puzzles, snuffle mats and frozen stuffed toys that hide a treat inside are other ways to teach nose work.
Safety Tips for Dog-Dog Play: Dog-dog play can be rough and scary to the inexperienced observer. They rear up, wrestle and use open mouths. When dogs play together properly, no one should get hurt. Good playmates take self-imposed breaks when play escalates too much. On the other hand, puppies need help to calm down and stop playing.
Tips for Human-Dog Play: Set clear rules and follow through to ensure play is fun and safe. Teach cues like “Sit” and “Give a hug.” Don't allow rough play that promotes bad mouth habits. If a dog is used to roughhousing at home, they won’t understand that it is not okay with others. Allowing the dog to jump on their owner when they come home might suggest that it is okay to jump on strangers.
Safety With Kids and Seniors: When it comes to playing with children or older people, the rules are stricter. Dogs should be discouraged from using their mouth or jumping on people. This is why controlling play is important. Giving the dog a cue to sit, wait, take or drop will help them calm down. If the dog has trouble calming down, give them regular breaks. The reward is playing by the rules.
Ruth Roberts is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.
November 30, 1920 - September 28, 2024 on the Secrets to Health and Happiness at Every Age
by Rose Winters
Recognized around the world as the mother of holistic medicine, Gladys McGarey was a physician and activist who inspired new ways of thinking about disease and health. Throughout her expansive career, she championed the integrated use of healing methods from Western, Eastern and Indigenous sources; advocated the use of food to prevent and treat disease; and promulgated the idea that illnesses offer glimpses into our inner selves.
McGarey practiced medicine for eight decades, was the co-founder and former president of the American Holistic Medical Association (now called the Academy of Integrative Health and Medicine) and
co-founder of the Academy of Parapsychology and Medicine. She was one of the first medical doctors to use acupuncture in the United States.
In her book, The Well-Lived Life: A 102-Year-Old Doctor’s Six Secrets to Health and Happiness at Every Age, McGarey offers both practical advice and inspiring wisdom drawn from her own life, as well as from the experiences of patients, family and friends. Here is a selection of excerpts from her book.
Secret I: You Are Here for a Reason
Each of us is here for a reason, to learn and grow and to give our gifts. When we are
able to do so, we’re filled with the creative life energy that I call the “juice.” The juice is our reason for living. It’s our fulfillment, our joy. It’s what happens when life is activated by love. It’s the energy we get from the things that matter and mean something to us.
Secret II: All Life Needs To Move
Consider life flowing like a forest stream. A tree falls across the stream, creating a small dam, and some sticks come along to build the dam up a little higher. Downstream of the dam, the water flow may slow significantly, but it usually doesn’t stop completely. Even if it does, the water continues to flow upstream of the dam, and the movement can be seen in the rising waterline. At some point, the water reaches the top of the dam and a trickle forms on one side or another, going around the dam and continuing downstream.
Life reaches for life. Always. That means that when we feel the most stuck, whether physically, emotionally, situationally, or any other way, we may need only to look to where things are still moving. When we put our focus and our energy there, a trickle will form around our dam. Aligning with this trickle will help us realign with life. When we do, we can get up and start
Secret III: Love Is the Most Powerful Medicine
Love dispels fear, but it is also blocked by fear. The two are often presented together because they’re constantly in a push-pull game with each other. If fear is our habit, practicing love is a wise solution. And that practice will take us far, because love is infinitely stronger than fear—always. Just as our bodies are born to breathe air, we are born to love. That’s why although it’s good to address our fear, it’s even better to focus on our love. Any effort we put toward love—truly, any effort at all—will self-perpetuate, bringing joy, health, and well-being into our lives.
Secret
IV:
You Are Never Truly Alone
There’s a danger in thinking that we have to agree on everything to enjoy each other’s company. This pushes everyone to extremes. It’s natural that when someone’s life looks like ours, it’s easier to find common points of connection. But it’s sometimes the people who are most unlike us who push us to see things in a new way. That means there’s great meaning in interacting with people we don’t like that much. When we approach people who think very differently from us with curiosity instead of condemnation, we grow.
Secret V: Everything Is Your Teacher
True optimism isn’t toxic, because focusing on the positive does not mean denying the negative. It does not mean we dissociate from our pain, whether it’s physical or emotional, or pretend that things are okay when they aren’t. Instead, it means we look for what’s wonderful anyway. We allow what hurts to hurt while continuing to search for the lesson in it and be grateful for the teaching.
Secret VI: Spend Your Energy Wildly
Love is always worth your energy. Always. Lean into what you love, whom you love, how you love. Love is an endless font of life force, and it’s always there for you.
Excerpts are printed by permission of The Foundation for Living Medicine, created in 1989 by McGarey to bridge the gap between holistic and allopathic medicine through research and education. To learn more or to make a donation, visit FoundationForLiving Medicine.org.
Rose Winters is chief executive officer of The Foundation for Living Medicine and a consultant addressing nonprofit strategies with a special focus on women, health and children.
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NOTE: To share your events and classes in our calendar, please visit our websites NABerks.com or NALancaster.com for guidelines and a submission link. Deadline: 5th of the month prior.
Visit our online calendar where you can find updated event and class information and share your events for free.
Saturday, January 4
Acusonic Sanctuary – 9:30-11am. Enjoy a relaxing instrumental soundscape while receiving acupuncture in a group setting. Release stress and rejuvenate your energy for the year ahead. Registration required. $40. Lancaster Acupuncture at Soundwise Health, 313 W Liberty St, Ste 263, Lancaster. 717-381-7334. LancasterAcupuncture.com.
Sunday, January 5
Usui Reiki Level I – 9am-5pm. Learn the gentle healing art of reiki. Registration required. Eligible for eight continuing education units for licensed massage therapists. $188. Integrative Healing Arts Studio, 546 Penn Ave 2nd Flr, West Reading. 610-4519577. IntegrativeHealingArtsStudio.org.
Health, Vitality, Pleasure: The Pelvic Floor Series – 2-3:30pm. Sundays thru 1/26. Jenny Schulder Brant leads this series on the pelvic floor, including pelvic pain, constipation, incontinence, and how to resolve them using yoga and other tools. $130. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.
Wednesday, January 8
Intro to Sound Healing – 9:30am-5pm. Learn the fundamentals of the art and science of becoming a skilled therapeutic sound practitioner using metal and crystal bowls. Register by 1/3. $225. Soundwise School, 313 W Liberty St, Ste 263, Lancaster. 610-301-4356. SoundwiseHealth.com.
Thursday, January 9
Sound and Crystal Reiki Group Healing Circle – 5:30-7:15pm. Experience the transformative blend of sound healing and crystal Reiki, releasing emotional blockages and realigning you energy. Leave deeply relaxed, renewed, and empowered to embrace clarity and new possibilities. $50. BeU Complete at Shivaya Healing Arts, 206 N Broad St, Lititz. 717-723-9528. TansyRodgers.com.
Coping Kids & Teens – 6-7:30pm. Thursdays thru 2/13. Children and teens meet in peer support groups and participate in activities to help them cope with a death while adults learn how to manage the challenges of supporting grieving teens and children. Families gather together for a light supper before each group session. For info/to register: 717-391-2413 or 888-282-2177 to discuss with a Bereavement Counselor. Pathways Center for Grief and Loss. HospiceCommunity.org.
Saturday, January 11
Embodied Presence: Somatic Experiencing Through Movement – 10am-12pm. 4 wks, Saturdays thru 2/1. Learn the principles of Somatic Experiencing and explore how mindful movement can be used as a tool for healing, self-awareness, and emotional resilience. $130. Embodied Wisdom Institute, 845 Silver Spring Plaza, Ste B, Lancaster. 717291-7163. EmbodiedWisdomInstitute.com.
Peace Art Workshop – 10am-12pm. Ages 7+. Enjoy a short lesson on growing inner peace and art instruction led by local artist, Nikky Madonna. Supplies, instruction
Cooking Class: Sourdough 101 – 10am-1pm. Ages 16+. Known for his amazing sourdough, Mike Wetherhold is eager to teach the art of crafting this beloved bread. Learn to create and maintain your sourdough starter, bake two delicious loaves and take home a starter to kit to continue baking your own. Hands on. $85pp. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.
Sunday, January 12
Sound, Consciousness and Life – 6:308pm. 30-min. workshop and discussion followed by sound meditation. Singing bowls, gongs, chimes, ceng-ceng, polychord, waterfall percussion, voice and other gentle acoustic instruments. Space limited. Donation. Soundwise Health, 313 W Liberty St, Ste 263, Lancaster. 610-301-4356. SoundwiseHealth.com.
Tuesday, January 14
Newly Bereaved Program – 2-3:30pm. If your loss was recent, this 3-wk series provides an overview of common grief responses and will help you to begin to identify coping tools. Space limited, registration required. For info/to register: 717-391-2413 or 888-282-2177 by 1/7 to discuss with a Bereavement Counselor. Pathways Center for Grief and Loss. HospiceCommunity.org.
Wednesday, January 15
Snack & Chat – 6:30-7:30pm. Learn about a new funeral home concept, plus about wills, POAs, and more. Free. Presented by Simple Funerals, held at Mill72 Bake Shop & Cafe, 45 N Main St, Manhiem. RSVP by 1/10 to 717-664-1500. SimpleFuneralsPA.com.
Thursday, January 16
Cooking Class: Comfort Food Classics –6-8pm. Ages 16+. Chef Joe Hall will teach the techniques behind creating rich, comforting dishes that bring a sense of warmth and nostalgia to any table. Hands on. BYOB. $90pp. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.
Saturday, January 18
14th Polar Bear 5K Trail Run/Hike –10am.14th Annual Lancaster Group of the Sierra Club’s Polar Bear 5K (3.1 miles) Trail Run/Hike in scenic Lancaster County Central Park. Participants may bring their dogs (on a leash). Race day registration and check-in will begin at 8:30 a.m. at the park’s Pavilion 22 (Kiwanis Lodge). To register: https://runsignup.com/Race/PA/Lancaster/ SierraClubLancasterGroupPolarBear5K TrailRunHike.
Sunday, January 19
Herbal Tea Workshop Winter Blend –11am-1pm. Let’s cozy up to our teapots with an herbal blend to support winter wellness. Teapot, cup, and herbal blend included. Registration required. $60. Integrative Healing Arts Studio, 546 Penn Ave 2nd Flr, West Reading. 610-451-9577. Integrative HealingArtsStudio.org.
Monday, January 20
Kids Cooking Club: Honoring MLK – 10am12pm. Ages 7-12. Join Chef Gwen Eberly in a fun, hands-on cooking class designed just for kids. Young chefs will learn kitchen basics and teamwork as they create a delicious meal inspired by classic comfort foods. $75pp. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.
Women’s Memoir: Exploring our Life Stories – Mondays thru 2/17. A safe haven for capturing the memories that matter to us most. Write From the Heart. Registration required. 717-393-4713. WriteFromTheHeart.us.
Tuesday, January 21
Cooking Class: Quick and Healthy Meal Prep – 6-8pm. Ages 16+. Chef Joe Hall will cover essential knife skills, roasting techniques, and meal planning to make nutritious cooking simple and satisfying. Hands on. BYOB. $90pp. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.
GRASP (Grief Recovery After a Substance Passing) – 6:30-8pm. A source of help, compassion and understanding for individuals who have had a loved one die as a result of substance abuse or addiction. Free. Registration required: MParadise810@comcast.net or 717-951-2720. Pathways Center for Grief & Loss, 4075 Old Harrisburg Pike, Mount Joy. HospiceCommunity.org.
Wednesday, January 22
Age 50 & Under: Coping with the Loss of a Spouse or Companion – For those 50 or under grieving the death of a spouse or companion. This meeting includes a presentation and an informal time to talk with others. Free. For info/to register: 717391-2413 or 888-282-2177 to discuss with a Bereavement Counselor. Pathways Center for Grief and Loss, 4075 Old Harrisburg Pk, Mount Joy. HospiceCommunity.org.
MiddleWay Wellness Open House –5-7pm. Find out all about this new practice. The medical providers will present brief talks about the practice and health benefits followed by a tour and time to ask questions. MiddleWay Wellness, 101 Good Dr, Lancaster. 717=744-0532. MiddleWay Wellness.net.
Envisioning and Finding Inspiration for 2025 – 6-7:30pm. This creative bereavement workshop, for those whose loss was at least 6 months ago, will help you visualize your hopes and dreams for the future through the creation of a personal vision board. All materials provided, no experience needed.
Space is limited, registration required. Call Pathways Center for Grief and Loss at 717391-2413 or 888-282-2177 by 1/13. Hospice Community.org.
Thursday, January 23
Workshop: New Year, New Ways to Honor the Earth – 6pm. Learn about natural endof-life and eco-friendly options and receive free materials for planning a green funeral. Edward J. Kuhn Funeral Home, 739 Penn Ave, West Reading. RSVP call or text: 646522-7119. KuhnFuneralHome.com.
Friday, January 24
Cooking Class: Lunar New Year – 6-8pm. Ages 16+. Chef Cat Alwine will guide you through creating traditional dishes that honor the holiday with vibrant flavours and symbolism. Hands on. BYOB. $90pp. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.
Friday, January 31
Parent and Child Cooking Class: Indian Dinner – 5:30-7:30pm. Ages 5+. Embark on a culinary adventure together with your young person as our talented instructor Gwen Eberly guides you through the vibrant and aromatic world of Indian cuisine. Hands on. $75pp. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.
Plan Ahead
Thursday, February 5
Pasa Sustainable Agriculture Conference – thru 2/7. Annual conference draws a diverse audience of rural and urban farmers, educators, advocates, entrepreneurs, community groups, artisans, researchers, policymakers, home cooks and gardeners, youth, and others for three days of learning on sustainable agriculture and food system topics. PasaFarming.org/sustainableagriculture-conference.
Sunday, February 9
Ecological Gardener Training Program
– Beginning 2/9, 4 Sundays thru 3/2 (9am3pm), followed by twelve Tuesdays 3/4-5/20 (8am-12pm). Discover how to design and nurture healthy and biodiverse ecosystems in human spaces through this 16-week immersive training program. $1,390, payment plans available. Horn Farm Center in partnership with Waxwing EcoWorks, 4945 Horn Rd, York. 717-757-6441. HornFarm Center.org
Tuesday, March 4
Women’s Intro Writing Class – Tuesdays thru 4/1. “Writing Without Fear.” A warm and welcoming community of trust, kindness and understanding. Learn to write freely without perfection and self-doubt.
Beginner’s welcome, sharing optional. Write From the Heart. Registration required. 717-393-4713. WriteFromTheHeart.us.
Saturday, April 5
Cowgirl Up! Retreat Empowers Women Through Equine Therapy – Offers women a unique opportunity to reconnect with themselves, build meaningful connections and find healing from life’s challenges through the gentle wisdom of horses. Additional dates throughout the year. $459. Registration required. Take Heart Counseling, 699 Wooltown Rd, Wernersville. 717917-7137. TakeHeartCounseling.com.
Saturday, April 26
Earth Day Berks – 12-6pm. Enjoy a full day of activities, live bands, local food trucks, live animal exhibitions, crafts and eco-conscious learning opportunities. Free, familyfriendly. City Park, Washington St and N 11th St, Reading. 610-858-3103. EarthDay Berks.org.
Classifieds
Fee for classifieds is $1 per word per month. To place listing, email content to Advertising@NALancaster. com . Deadline is the 10th of the month.
Services
VALENTINE'S DAY SPECIALS – One-hour massage w/30 min. infrared sauna for $50. One-hour massage, 60 min. foot reflex/ massage plus 30 min infrared for $98. Special runs Jan.20-Feb.14, 2025. JudithGabriel. abmp.com.
Home delivery magazine subscription: 6 issues: $18 / 12 issues: $30 / 24 issues: $50 Covers postage and handling. Visit our websites to subscribe NALancaster.com | NABerks.com or call 717-399-3187
Or read our FREE DIGITAL issue online.
Sunday
Meditation – 8-8:45am. Studies show meditation may assist management of pain, depression, stress, anxiety and more. By donation. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYoga Studio.com.
Meditation – 8-9am. Group meditation. By donation; register online. Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. 484-509-5073. KulaKamalaFoundation.org.
Yin Yoga – 9-10:30am. A meditative practice with floor-based poses. For all levels. By donation. Register online. Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. 484-509-5073. KulaKamalaFoundation.org.
Wisdom Circle – 10:30-11:30am. Spiritual discourses by founder Swamini Shraddhananda Saraswati. By donation. Register online. Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. 484-509-5073. KulaKamalaFoundation.org.
Yoga at Phantom Power – 10:30-11:30am. Yoga on the stage rain or shine, right before Eggs and Kegs. College discount available, all yogis also get a drink discount. West End Yoga at Phantom Power, 121 W Frederick St, Millersville. 717-406-9681. WestEnd YogaStudio.com.
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Monday
Trauma-Sensitive Yoga – 6-7pm. A gentle and supportive approach that blends traditional yoga practices with trauma-informed principles, creating a nurturing space for healing and resilience. $20. Embodied Wisdom Institute, 845 Silver Spring Plaza, Suite B, Lancaster. 717-219-7163. Embodied WisdomInstitute.com.
Tuesday
Mindful Mobility – 9-10am. For all levels. Focuses on creating strength and mobility while honoring and finding joy in our body and its unique range of motion. $20. Embodied Wisdom Institute, 84 Silver Spring Plaza, Ste B, Lancaster. 717-219-7163. EmbodiedWisdomInstitute.com.
Prenatal Yoga – 10:15-11:30am. Prenatal Yoga is an opportunity to connect with your own amazing body, the baby you carry, and other expecting parents in the community. $20. Embodied Wisdom Institute, 845 Silver Spring Plaza, Ste B, Lancaster. 717-219-7163. EmbodiedWisdomInstitute.com.
RDG Fresh Market – 11am-2pm. Fresh produce at affordable prices. Listen to a 5-minute nutrition lesson and receive $2. SNAP, cash, card and Food Bucks accepted. Offering bulk orders, CSA and farmstand requests. Farm Traveler at 145 N 6th St, Reading. ReadingCentralMarket@gmail.com.
Qigong – 6-7pm – Onsite and via Zoom. A holistic approach to well-being with a range of physical, mental and emotional benefits. Its slow, rhythmic movements and focused breathing promote stress reduction, improved flexibility, and balance. $14. Embodied Wisdom Institute, 845 Silver Spring Plaza, Suite B, Lancaster. 717-2197163. EmbodiedWisdomInstitute.com.
Virtual Parent Support Group – Every 2nd Tuesday, 6-7:30pm. Parenting children diagnosed with mental health disorders is especially challenging. This virtual group will allow you to connect with others who understand the challenges. Led by an experienced therapist, the session will feature discussion and education. $30. Matters of the Heart Counselling. 717-282-2908. MattersOfTheHeartCounselingLlc.com.
Wednesday
Qigong – 9-9:45am – Onsite and via Zoom. See Tuesday listing for info. Embodied Wisdom Institute, 845 Silver Spring Plaza, Suite B, Lancaster. 717-219-7163. Embodied WisdomInstitute.com.
Ultimate Health Workshop – 7pm. Learn how you can achieve optimal health. Topics vary by week. Free. Call to reserve your spot. Heath Wellness Center, 14 W. Main St, Landisville. 717-530-5555. Heath Chiropractic.com.
Thursday
Sharing and Networking Circle for Psychotherapists and Other Healing Practitioners – 12-1pm. 1st Thursday of every month, online. The circle will provide opportunities for professional networking, support, and development. Participants can share practice-related information, connect through group discussions and exchange resources in a welcoming online environment. Free. Moderated by The Lancaster School of Psychodrama and Experiential Psychotherapies. 717-466-0788. RealTrueKaren.com.
All Levels Hatha Yoga – 5:45-6:45pm. Discover or enhance your understanding of foundational yoga breathing, meditation, and posture techniques. $20. Embodied Wisdom Institute, 845 Silver Spring Plaza, Ste B, Lancaster. 717-219-7163. Embodied WisdomInstitute.com.
Yoga Flow & Sound Bath – 5:45-6:45pm. 40 minutes of yoga flow followed by a 20 minute sound bath. All levels. Pay what you can donation at the door. Register online to reserve your space, drop ins are also welcomed. Bring yoga mat & drink. Mat rental available for $3. Dance Fusion Studios, 3024 Penn Ave, Reading. 610-763-2799. EmpathsLight.com.
The Art of Slowing Down – 7-8pm. This relaxing and nurturing class is designed to help you discover deep levels of rest, lower stress levels and explore your inner landscape. $20. Embodied Wisdom Institute, 845 Silver Spring Plaza, Ste B, Lancaster. 717219-7163. EmbodiedWisdomInstitute.com.
Friday
Meditation – 6:30-7:15am. Studies show meditation may assist management of pain, depression, stress, anxiety and more. By donation. West End Yoga Studio, 221
W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.
Frozen Fridays – 7am-7pm. Thru 12/27. Current Baja Beach Wellness members on freeze are able to come in on Fridays and use a service in their package for free. If any member unfreezes on Friday, they will receive $10 Baja Bucks. Baja Beach Wellness, 1043 Bern Rd, Wyomissing. 610-376-8000. BajaBeachWellness.com.
Qigong – 9-9:45am. – Onsite and via Zoom. See Tuesday listing for info. Embodied Wisdom Institute, 845 Silver Spring Plaza, Suite B, Lancaster. 717-219-7163. Embodied WisdomInstitute.com.
Release and Rejuvenate Yoga – 12-1pm. Onsite and via Zoom. Perfect for all levels of yoga experience. The class incorporates gentle movements with the breath, held poses, breathwork, meditation and relaxing music. Register for yoga online. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.
Kids Aerial Yoga – 4-6pm. Ages 6-12. 50-minute lesson includes warmup, stretching, strengthening and skills/poses. Yogis also have free time for exploration. Lesson ends with a relaxing savasana float in the silk, a brief, guided meditation and a luxurious, cool, lavender washcloth. $15. Email to reserve: BumblingCircus Workshop@gmail.com. Bumbling Circus Workshop, 40 N Third St, 2nd Fl, Columbia. BumblingCircusWorkshop.com.
Saturday
Meditation – 8-8:40am. By donation. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.
Hatha Yoga w/Stormy – 9-10am. A gentle, eclectic, hatha yoga practice cued for friends of all ages, all bodies and all abilities. Breathwork, asana, chanted mantra. No registration required; just show up. Bring a mat or borrow one of ours. $10. Bumbling Circus Workshop, 40 N Third St, 2nd Fl, Columbia. BumblingCircusWorkshop.com.
Puppy Start Right Program – 10-11am. Includes four classes, a book, videos and a training treat pouch. Taught by Nicole Weersing, Karen Pryor-Certified Instructor. Rotating start, registration required. $175. Godfrey’s Welcome to Dogdom, 4267 New Holland Rd, Mohnton. 610-777-5755. GodfreysDogdom.com.
Tarot – 10am-3:30pm. Nancy Warble offers 4-6-card readings during 20-30-minute session. Drop in or make an appointment. Call for details. $19. Radiance, 13 W Grant St, Lancaster. 717-290-1517. HerbsFromThe Labyrinth.com.
Astrology Readings by Leo – 11am. Call ahead to schedule and provide birth date, place, and if available, specific time. $75 for a two-hour private session. Radiance, 13 W Grant St, Lancaster. 717-290-1517. HerbsFromTheLabyrinth.com.
Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Advertising@NALancaster.com or visit NALancaster.com or NABerks.com Community Resource Guide
Acupuncture
LANCASTER ACUPUNCTURE
Beverly Fornoff
Eden Natural Care Center
600F Eden Rd • Lancaster 717-381-7334
LancasterAcupuncture.com
Discover your body’s natural ability to heal with the supports of acupuncture and herbal medicine. Acupuncture is a way to relieve acute or chronic pain, stress, allergies, colds, digestive problems, and insomnia and support your overall well-being. See ad, page 39.
Bodywork
INTEGRATIVE HEALING ARTS STUDIO
546 Penn Ave • West Reading 610-451-9577
IntegrativeHealingArtsStudio.org
Providing an eclectic assortment of services and classes to support mind-bodyspirit wellness, including massage therapy and bodywork (MSG006469), reiki, herbalism, aromatherapy and more. Our boutique features handcrafted candles, crystals, loose herbs and other enchantments. See website for more.
SUPERNATURAL WELLBEING, LLC
Grace Henderson, LMT 342 N Queen St • Lancaster SupernaturalWellbeingLLC@gmail.com
Offering a wide range of bodywork and holistic wellness services to support your well-being, harmony and balance of mind/body/spirit, guiding you to the realization that you have always been perfect while empowering you to make necessary changes to create the fabulous life you want to live. LGBQTIA+ friendly.
Chiropractic
A THERAPEUTIC EFFECT
Dr. Andrew Ashton 313D Primrose Ln • Mountville 717-285-9955 • ATherapeuticEffect.com
Providing an array of therapeutic treatments and services that promote relaxation and detoxification. Our doctor specializes in low-impact Torque Release Technique which provides immediate results for people of all ages. See ad, page 2.
BLUE SKIES CHIROPRACTIC
Dr. Leah Reiff 2727 Old Philadelphia Pike • Bird-in-Hand 717-390-9998
BlueSkiesChiroHealth.com
Chiropractic is used for natural relief from conditions such as chronic pain, injuries, pregnancy complications, complications from aging & more. Dr. Reiff carefully considers every individual's comfort level & provides specific adjustments to support the body for benefits that will last.
DR. SUPER’S HOUSE OF HEALTH
2209 Quarry Dr, Ste B-21 • West Lawn 610-601-9011
DrSupersHouseOfHealth.com
At Dr. Super’s House of Health, we believe in a personalized approach to health care. We do things the right way, all the time, every time. Discover the healing power that lives within you and take control of your health again. Also offering massage and lymphatic drainage.
Dreams are renewable. No matter what our age or condition, there are still untapped possibilities within us and new beauty waiting to be born.
—Dale Turner
Chiropractic
FREEMAN’S CHIROPRACTIC & FAMILY WELLNESS
232 W Main St Suite 111 • Leola 17 Meadow Ln • Lancaster 717-354-5443
FreemansVitalistic.com
What is the potential of your Life {Force} when your Central Channel is free, open and unimpeded? Dedicated to fulfilling the original intention of Chiropractic through D. D. Palmer's principle of Tone, and honoring, NeuroStructural applications. Made from scratch, every session, never hurried. Vitalistic Chiropractic Care for you and your entire family (from fertilization to last breath). See ad, page 8.
HEATH CHIROPRACTIC & WELLNESS CENTER LLC
Thomas Heath, DC 14 W Main St • Landisville 717-530-5555
HeathWellnessCenter.com
For 33 years, Dr. Heath has been helping people recover their health and reduce stress in their lives through Functional Integrative Brain / Body Balance. He uses Professional Applied Kinesiology, Neuro Emotional Technique, Quantum Neurology, Nutritional counseling, traditional Chiropractic and other cutting-edge techniques. See ad, page 29.
LINK CHIROPRACTIC CLINIC
Dr. Thomas B. Wachtmann, DC 3130 Pricetown Rd • Fleetwood 610-944-5000
DrWachtmann.com
TRI-COUNTY CHIROPRACTIC
990 Benjamin Franklin Hwy E
Douglassville • 610-385-1444
3109 Old Philadelphia Pike • Bird in Hand 717-929-0059
TriCountyChiropracticOfDouglassville.com
Dr. Kisla and her team are committed to helping patients improve their overall health and manage concerns such as back and neck pain, headaches, and muscular tightness and tension through state-of-the-art spinal adjustments, spinal decompression, massage and bodywork, nutritional and fitness counseling and more. See ad, page 25.
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 39.
Coaching
FUNCTIONAL HEALTH OF LANCASTER
Elizabeth Kelly, MA, FMCHC, NLP, TLT 2207 Oregon Pk, Ste 301A • Lancaster info@FH-Lancaster.com 717-490-6227 (call or text) FH-Lancaster.com
Counseling
GREY MUZZLE MANOR
1164 Blattadahl Rd • Mohrsville 610-655-5271
GreyMuzzleManor.com
Facebook.com/GreyMuzzleManor
Grey Muzzle Manor provides AnimalAssisted Psychotherapy and Equine-Assisted Psychotherapy for adults and children with trauma, depression, anxiety, impulse control disorders, autism, addiction and more. Our animals enable people to find their internal power and strength to move forward in life. See ad, page 41.
M. HARNISH COUNSELING & SPIRITUAL DIRECTION
Malinda Harnish Clatterbuck, MA (she/her)
228 E Orange St • Lancaster 717-875-5066
MHarnishTherapy.com
The work of healing and formation begins as we listen to what is going on in our inner life, what is happening in our heart and in our head. Using compassion and deep listening, I will be present with you and help you along your way.
MATTERS OF THE HEART COUNSELING LLC
45 W Brandt Blvd • Salunga 420 E Park St • Elizabethtown 717-282-2908
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 benefits check. See ad, page 9.
Elizabeth is a certified functional medicine health coach and a certified neurolinguistic programming practitioner. She gently guides clients to curate a personal vision, lean into their strengths, find meaning and purpose, identify obstacles, cultivate new habits that create health, set short-term and long-term goals, and create lasting change. Coaching sessions are remote for convenience. See ad, page 10.
Matters of the Heart Counseling, LLC is dedicated to the growth and healing of people in different seasons of their life. Each therapist at MOH has an area of specialization to meet the varying needs of individuals and families, including adoption, substance abuse, neurofeedback, EMDR, couples and maternal mental health therapies. See ad, page 9.
CAN'T FIND WHAT YOU'RE LOOKING FOR?
More businesses, organizations, practitioners and services are listed on our website. Scan the code or go to NALancaster.com or NABerks.com and click on the Directory (top of screen).
TAKE HEART COUNSELING & EQUINE ASSISTED THERAPY
699 Wooltown Rd • Wernersville 717-917-7137
TakeHeartCounseling.com
Providing traumainformed services to address anxiety, depression, self-worth, ADHD, autismspectrum, trauma, behavioral issues, spirituality, family issues and overall mental health and wellbeing. We empower families and individuals from children through adulthood to find hope, healing and wholeness through therapy sessions with trained clinicians and the intuitive partnership of horses. See ad, page 8.
Cryotherapy
BAJA BEACH WELLNESS
Sinking Spring • Wyomissing Laureldale • Exeter 610-601-6585
Info@BajaBeachWellness.com
BajaBeachWellness.com
Discover Baja Beach Wellness, a one-of-akind oasis renowned for its cutting-edge wellness services. Experience the most advanced Cryotherapy and Red Light Therapy equipment available on the market. Visit any of our four convenient locations in Berks County and elevate your wellness journey at Baja Beach. See ad, page 4.
Culinary Arts
THE ART OF CEREMONIAL COOKING
Hilary Mace
Mount Gretna 717-371-8999
TheArtOfCeremonialCooking.com
Offerings include unique customized dinner celebrations; thoughtful menu planning, culinary rituals, interactive demonstrations, creative presentation and culinary exploration at special occasions & group retreats. Plus, in-depth classes that include symbolism of food, artful storytelling and celebration of the rich diversity of human experience through the universal language of food.
Dementia & Senior Care
PEACE OF MIND AGING & WELLNESS SPECIALISTS
Kristen Nebel, DO 717-723-8351
PeaceOfMindAging.com
Dr. Nebel has over 20 years’ experience providing in-home physician care for seniors, whether healthy, experiencing dementia or at end of life. She specializes in bringing peace and comfort into the home through dementia care, caregiver support and education, and personalized recommendations designed to allow you to live at home as long as possible. See ad, page 25.
Dentistry
DAVID
A. SCHWARTZ, DDS, PC
701 Jefferson Blvd • West Lawn 610-670-6910
SchwartzFamilyDental.com
We provide general and cosmetic mercury-free dental care to the entire family with attention to “whole person health.” We have advanced training in the safe removal of mercury fillings, non-surgical gum treatments, orthodontics, sleep apnea, solutions for TMJ, facial pain and headaches. Visit our website to learn more. See ad, page 27.
SUSQUEHANNA DENTAL ARTS
100 S 18th St • Columbia
717-684-3943 • 717-285-7033
SusquehannaDentalArts.com
We are a fullservice family dental practice providing 100% mercury-free restorations, quality non-surgical periodontal care, INVISALIGN, implant-retained dentures and partials. See ad, page 36.
DNA Testing
ANY LAB TEST NOW
235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604
AnyLabTestNow.com/Lititz
Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcoholtesting services, vitamin B12 injections and more. See ad, page 26.
Energy Enhancement System
TWIN VALLEY HOLISTIC HEALTH
Britt Stratton, Traditional Naturopath 2403 Main Street, Suite B • Narvon 484-262-9020
TwinValleyHealthAndWellness.com
This revolutionary technology uses custominstalled units that generate a bio-active energy field of “scalar waves”, facilitating a healing environment to allow for higher cellular millivoltage and regeneration, improved immune function, pain relief, detoxification, and elevated energy, mood and consciousness. See ad, page 11.
End-Of-Life Care
HOSPICE & COMMUNITY CARE
Serving Lancaster and York counties, parts of Adams, Berks, Chester, Cumberland, Dauphin & Lebanon counties HospiceCommunity.org 717-295-3900
Care is provided based on a patient’s symptoms and needs. Hospice care provides comfort during a patient’s final weeks and months. Palliative care relieves the symptoms and stress of serious illness. Grief support is provided during and after a loss. See ad, page 21.
KAREN GLASS
Life to End of Life Services, Death Doula, Herbalist
Remote: Greater Berks, Lancaster, Philadelphia Karen-Glass.com
Coach-Doula@Karen-Glass.com
Life to End of Life coaching is a conscious compassionate process for resolution & closure when moving through profound change in life at any time. Also offering Death Doula services for those who are terminally ill, the actively dying and their loved ones, including practical planning, facilitating conscious communication & awareness, advocating and companioning.
have more possibilities available in each moment than we realize.
—Thich Nhat Hanh
End-Of-Life Care
KUHN FUNERAL HOMES
Laura Adamo, LFD
Specializing in Green Burial
LIVENGOOD FAMILY FARM
Pastured-Raised Meats, Eggs & Produce 1648 Morningside Dr • Lancaster 717-327-6817
Certified by the Green Burial Council, Kuhn Funeral Homes provide the highest level of service for natural funerals and green burial. We are committed to supporting those seeking familycentered and sustainable alternatives at end-of-life –whether traditional, cremation or home funerals. See ad, page 7.
PRESENTED BY PRESENTED BY Laura Adamo
Licensed Funeral Director and Green Burial expert in Berks County.
PEACEFUL PASSAGES
Elena Snyder, LPN 215-859-2556
Facebook/PeacefulHospiceCare
KULP NUTRITION & WELLNESS
Dr. Donna Kulp, DC, DACBN, IFMCP 52 Morgantown Road • Reading 610-208-0404
LivengoodFamilyFarm.com
Our regenerative farm offers organically grown produce and pasturedraised meat & eggs and feature intensively rotated grazing. Our ruminants are 100% grassfed and our pork and poultry are free of GMO, soy and corn. Shop online. Convenient farm pickup. Consider hosting a delivery point in your area.
RODALE INSTITUTE
611 Siegfriedale Rd • Kutztown 610-683-1400
RodaleInstitute.org
Come learn about green burial Come learn about green burial options for natural interment. options for natural interment.
KulpChiropractic.com
Dr. Donna Kulp helps patients achieve health and wellness goals through finding the root cause of illness by considering individual biochemistry, health history, genetics, lifestyle, exercise, and stress to create customized wellness programs for all body systems, including the immune, endocrine and gastrointestinal systems. See ad, page 29.
Functional Neurology
LANCASTER BRAIN & SPINE
221 Granite Run Dr • Lancaster 717-299-9600
LancasterBrainAndSpine.com
Discover how you or your loved ones
Discover how you or your loved ones can be laid to rest with nature. can be laid to rest with nature.
See which cemeteries offer this See which cemeteries offer this option locally. option locally.
With over 20 years experience in hospice end of life care, Elena provides personalized, hands-on, end-of-life comfort care services such as nursing care, companionship, education, emotional support and spiritual guidance through life’s final journey.
SIMPLE FUNERALS
Rodale Institute is a 501(c)(3) nonprofit dedicated to growing the regenerative organic agriculture movement through rigorous research, farmer training, and education. Over our 75-year history, we have proven that organic farming is not only viable, but essential to humanity’s survival. Our visitor’s center includes a wide selection of gifts and goods for the farm and plant enthusiast. See ad, page 41.
40 N Charlotte St • Manheim 717-664-1500
SimpleFuneralsPA.com
At Simple Funerals, we pride ourselves on serving families with dignity, respect and compassion, offering affordable funeral services that focus on simplicity and value. Planning, pre-planning, cremation, traditional and green burial services are available. See ad, page 12.
Farm/Farmers Markets
HOMEFIELDS
150 Letort Rd • Millersville 717-572-2719
Homefields Care Farm is Lancaster County’s longest-running, community-supported agriculture program and has created vocational and volunteer opportunities for hundreds of people who have a disability or other barriers to traditional employment. We’ve provided over 300 varieties of fresh fruit and vegetables to families like yours for 25 years.
Functional Medicine
FUNCTIONAL HEALTH OF LANCASTER
Dr. Mary Regan, DNP, CRNP, IFMCP 2207 Oregon Pk, Ste 301A • Lancaster Info@FH-Lancaster.com 717-490-6227 (call or text) FH-Lancaster.com
Are you seeking a deeper, more meaningful evaluation of your overall health? Dr. Regan is a certified functional medicine and adult primary care practitioner providing in-person and remote care to Pennsylvania and Maryland residents. Our services involve comprehensive assessment and treatment of various health issues through mind-body therapy, nutritional medicine, IV supplement therapy, health coaching, thermography and personalized medicine. See ad, page 10.
SECURE
Our mission is to improve the lives of people suffering from complicated neurological and musculoskeletal conditions, by utilizing cutting-edge diagnostic testing and customized brain-based treatment plans. See ads, pages 37 and 55.
ORGANIC FIELD DAY
| 8:30AM–3:30PM | KUTZTOWN,
Join Rodale Institute’s researchers and expert our annual Organic Field Day to learn the latest of our farming trials and visit nearly 20 demonstration stations on our 386-acre experimental farm.
Herbalism/ Herbal Medicine
GREEN ENCHANTMENTS, LLC
You’ll have the opportunity to interact one-on-one Rodale Institute experts and learn about a wide variety of research and demonstration projects, all focused organic agriculture!
Cara Marino OTR/L and Holistic Herbalist 860-604-5125
Green Enchantments offers Holistic Herbal Medicine from an Occupational Therapist mindset in order to provide 100% handmade organic and/ or ethically sourced remedies to promote physical, emotional, and spiritual quality of life utilizing internal and external approaches. We additionally offer individualized consultation services using a complementary perspective of allopathic and holistic education.
A SPOT in our community resource guide! Email Advertising@NALancaster.com or visit NALancaster.com or NABerks.com.
HERBS FROM THE LABYRINTH
Master Herbalist Sarah Preston Radiance, 13 W Grant St • Lancaster 717-290-1517
HerbsFromTheLabyrinth.com
Longtime Herbalist
Sarah Preston crafts small-batch herbal body-care and wellness products, teas, tinctures, syrups, salves and creams using organically grown and ethically sourced wildcrafted herbs. Consultations and custom blends available. Products found at Radiance and Lemon Street Market, both in Lancaster. See ad, page 28.
Tansy understands the impact that energy healing has on your health, happiness, and self-confidence. Using a variety of holistic modalities, she specializes in burnout, gut health, ADHD, chakra work, energy balancing, emotion release, mobility work and self-confidence.
BE WELL LIVING
Molly Kauffman AYS, C-IAYT, CPT
610-462-9994
Bewellliving.net
An experienced ayurvedic practitioner, certified yoga therapist, herbalist, certified personal trainer, and 3Wisdom Traditions wellness coach, Molly will support you in developing your personalized healthy routine, yoga practice or meditation journey, building an herbal connection and integrating natural remedies through seasonal living.
Discover how to support your health with essential oils and simple lifestyle shifts. With education and guidance, you can achieve a wide range of health and wellness goals using natural solutions. Request info about free classes or to schedule a personal wellness consultation.
RESTORE YOUR ENERGY
Deb Gallagher, RN, AP Lancaster 717-203-9666
RestoreEnergy12@gmail.com
RestoreYourEnergy.org
Experience Eden Energy Medicine, a practice created by Donna Eden, healer, author and teacher. This method assists with balancing our nine energy systems which can become blocked by stress, pain and illnesses. When the energy is balanced, sleep, joy, concentration and immunity improve, and our body’s natural ability to heal can begin.
Home Improvement
HUGHES HOME SERVICES
Green Cleaning Professionals
Samantha Hughes
SamanthAnneHughes@yahoo.com 717-538-6383
We offer weekly, bi-weekly or monthly services, as well as “deep cleaning” and organizing using organic, safe environmentally kind products. We’d love to help meet specific goals and desires to make your home healthy and happy! Please reach out to schedule a free consultation. See ad, page 29.
Homeopathy
RUTA HOMEOPATHIC & COMPLEMENTARY MEDICINE
Toll House Shoppes • 4453 Penn Ave, Suite 8 • Sinking Spring 646-204-9199
RutaComprehensive.org ChildrensDestinies.org
Dr. Serguei Krissiouk is an experienced practitioner of homeopathic and other complementary medicines with a background in pediatrics. He provides children and adults effective and harmonizing management for acute and chronic health conditions such as depression, anxiety, ADHD, sleep disturbances, eating disorders and more. Tele-health appointments available.
Human Design
TRELLA DUBETZ, HUMAN DESIGN PRACTITIONER
TrellaDubetz.com
IG: @akashicreflector
Human Design melds ancient and modern sciences, providing data, guidance and context to HOW we are built genetically to cosmological levels. It deepens our awareness and relationship to ourselves, so we can move through life with greater ease and satisfaction.
Hypnosis
QUANTUM HEALING HYPNOSIS LANCASTER
Keysha Koy Whitsel 210 Grant St • Lancaster 717-201-2350 • QHHTLancaster.com
Unlock your potential with Quantum Healing. Delve into past experiences, traumas and joys to create a roadmap for your best life. Your unique masterpiece awaits. Discover the power within with QHHT.
YOUR QUANTUM HEALING EXPERIENCE
Dan Ober, Level 2 QHHT 313 W Liberty St, Ste 137 • Lancaster 717-727-1090
YourQuantumHealingExperience.net
QHHT – a safe and comfortable way to release lingering emotional and physical ailments. Utilizing a natural hypnotic state, our clients work directly with their subconscious self to access information they normally wouldn’t have and many times relive a past life experience.
Integrative Medicine
AQUA BLUE WELLNESS
Dr. Peter Hurtubise, D.O. 2435 Old Philadelphia Pk • Smoketown 717-656-8615
AquaBlueWellnessCenter.com
In golf as in life, it’s the follow through that makes the difference.
—Ben Wicks
Dr. Hurtubise offers integrative family medicine in Lancaster County, blending over 23 years of medical expertise with holistic care. He provides tailored IV therapy plans, acupuncture and lifestyle management, emphasizing personalized, non-pharmacological, and modern medical approaches to wellness. See ad, page 17.
Integrative Medicine
MIDDLEWAY WELLNESS
Comprehensive Holistic Primary Care
Mary Ellen Francescani, CRNP, IFMT
Jane Snyder, CRNP, IFMT 101 Good Dr • Lancaster 717-744-0532
MiddleWayWellness.net
At MiddleWay Wellness, we combine conventional, integrative, and functional medicine to deliver a holistic, patient-centered approach to primary care. We provide compassionate, thorough care tailored to your needs, whether you're seeking treatment for illness, preventive care, or strategies for optimal health and longevity. All-in-one care! See ad, page 5.
A dedicated family nurse practitioner, Brenna blends traditional medicine with integrative therapies to support the overall wellbeing of her patients. Her services include family medicine, nutritional counseling, emotional wellness strategies and personalized care plans for all ages. Her hands-on, wholeperson approach ensures patients feel supported and empowered in their journey to optimal health.
STRASBURG HEALTH ASSOCIATES
Nick D’Orazio, MD 181 Hartman Bridge Rd • Ronks 717-687-7541
DrNickDorazio@gmail.com
Physician board certified in integrative and holistic medicine employs a wide variety of treatment modalities including Ayurveda, IV treatments including chelation, homeopathic, herbal, and nutritional medicine, natural injections, physical rehabilitation, and bodywork. Dr. D’Orazio is a physician who lives what he teaches.
WALNUT GROVE FAMILY MEDICINE & WELLNESS CLINIC
Mary Tierney, MD 3100 Willow Street Pk • Willow Street 717-723-9104
WalnutGroveFamilyMed.com
With a patient-first approach using science-based research to guide treatment plans along with supplementary modalities, we help our patients achieve and maintain optimal health and wellbeing. Providing family and sports medicine, acupuncture, infrared therapy, hyrdomassage, discounted labs, medications and supplements and more. See ad, page 31.
IV Therapies
AQUA
BLUE WELLNESS CENTER
2435 Old Philadelphia Pk Smoketown • 717-656-8615
AquaBlueWellnessCenter.com
We offer a range of IV hydration vitamin and mineral therapies to support your well-being. IV therapies can support hydration, weight loss, increased energy, improved immunity, address nutrient deficiencies and more. See ad, page 17.
FUNCTIONAL HEALTH OF LANCASTER
Dr. Mary Regan, DNP, CRNP, IFMCP 2207 Oregon Pike, Suite 301A • Lancaster Info@FH-Lancaster.com 717-490-6227 (call or text) FH-Lancaster.com
Our intravenous (IV) supplement therapy provides bioavailable nutrients to help you recover, rejuvenate, repair and rebuild. IV therapy delivers vitamins, minerals and nutrients to the body quickly, efficiently and effectively by bypassing the gastrointestinal tract, allowing for direct cellular uptake. Membership plans available. See ad, page 10.
Lab Testing
ANY LAB TEST NOW
235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604
AnyLabTestNow.com/Lititz
Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcoholtesting services, vitamin B12 injections and more. See ad, page 26.
A family-owned and operated community market with a commitment to integrity, sustainable agriculture, and fair trade. We carry organic produce, raw dairy, humanely-raised meats, specialty and gourmet foods, baked goods, supplements, natural body care, and household items, cards and books many from our over 150 local producers, as well as healthy take out, eat-in and to-go items. See ad, back cover.
LEMON STREET MARKET
241 W Lemon St • Lancaster 717-826-0843
LemonStreetMarket.com
We are an independent & woman-owned grocery store with a focus on sustainable and healthy living, with many local, organic, vegan and gluten-free options. We’re open 7 days a week, including our kitchen, serving coffee, tea, espresso, fresh juices, smoothies, and grab-and-go takeout items. See ad, page 27.
Mattresses Natural/Organic
GARDNER’S
MATTRESS
830 Plaza Blvd • Lancaster 717-299-6228
& MORE
GardnersMattressAndMore.com
Gardner’s is a locally owned mattress store offering a wide selection of quality natural and organic mattresses ranging from the luxurious to economical. Educating our customers on getting a good night’s sleep and the benefits of sleeping naturally and organically is our mission. To learn more and schedule sleep consultation, visit GardnersMattressAndMore.com/Natural.
Progress is impossible without change, and those who cannot change their minds cannot change anything.
—George Bernard Shaw
Native/Ecological Gardening
MAYAPPLE NATIVE LANDSCAPING
717-390-5832
Hello@MayappleNative.com
MayappleNative.com
We can help you turn your property into an inviting, sustainable, low-maintenance haven for you and the wildlife you love. Mayapple provides design and installation of pollinator-loving gardens, rain gardens, native meadows, natural stonework and more. Visit the website to book a consultation. See ad, page 15.
WAXWING ECOWORKS CO.
Elyse Jurgen, MEd, CBLP 717-676-1045
WaxwingEcoWorks.com
Waxwing EcoWorks Co. offers native/ecological gardening consultation, design, build, stewarding and educational services to enhance human well-being and support dwindling wildlife populations. We work alongside you to make your vision come to fruition! Explore our website and online listing for more details. See ad, page 29.
We design, install and steward vibrant native landscapes that support healthy ecosystems and expand our clients’ connection to the natural world. We offer a wide array of services for projects of all sizes. HIC#:PA179637. See ad, page 41.
Learn how your symptoms are connected, get answers and achieve improved health and well-being as we facilitate your body’s ability to heal itself through acupuncture and naturopathic medicine. Special focus on hormone balancing and fertility (now offering DUTCH hormone testing).
TWIN VALLEY HOLISTIC HEALTH
Britt Stratton, Traditional Naturopath 2403 Main Street, Suite B • Narvon 484-262-9020
TwinValleyHealthAndWellness.com
With years of experience, and using a variety of modalities to help your body heal itself, Britt focuses on root cause corrections rather than treating or diagnosing any disease. She and her team work with the body’s systems, believing that each is significant, but not separate from the others. See ad, page 11.
Rileigh is a trained integrative nutritionist with expertise in hormonal optimization, renal disorders, endocrine dysfunction, weight struggles, cardiometabolic disease and osteoporosis. She is also skilled in treating gastrointestinal complaints such as SIBO, H.Pylori, GERD, and candida overgrowth. Virtual and in-person appointments available. See ad, page 10.
Clinical nutrition service based on a comprehensive assessment, each client receives a personalized treatment plan to help them re-balance and restore the body. Lori will provide specific recommendations for the client’s individual needs. One-on-one support is given to help clients reach their goals and live healthier lives. See ad, page 4.
Pet Care
TILL WE MEET AGAIN
In-home Pet Euthanasia
717-808-4654
TillWeMeetAgain.com
For some, euthanasia of their pet at the veterinary hospital is simply not an option. Dr. Mark Huber and his wife Stacey provide home euthanasia for dogs and cats in the most comfortable environment possible-your home-with the intention of bringing peace and comfort to ease the pain of losing a beloved pet. See ad, page 7.
Skincare
GSL ORGANICS
216 S Church St • Quarryville 717-844-1444
GSLOrganics.org
With over 25 years of experience, owner Candy St. MartinePack, a certified aromatherapist, formulates all skincare products using natural and organic ingredients to treat a variety of skin issues including, eczema, psoriasis and the effects of aging. See ad, page 35.
Sound Healing/Music
RESONATE YOU
Jen Lobo Rose Lititz/Lancaster ResonateYou@gmail.com ResonateYou.com
Jen Lobo Rose, a voice teacher for over 20 years, will help guide you to release your singing or sounding voice to help in your own personal well-being and healing. Offering private lessons, group classes and sound meditations.
SOUNDWISE SCHOOL OF HARMONIC THERAPY SOUNDWISE HEALTH ASSOCIATES, LLC
Lana Ryder, Director and Senior Instructor, Sound School 313 W Liberty St, Suite 263 • Lancaster 610-301-4356
SoundwiseHealth.com
Our trained and experienced professional practitioners offer individual intuitive sound therapy sessions, group immersions, sonic massage, ReikiSound, ReikiVoice, and hospice CareSound. Also offering six-month sound school and individual classes for fundamental education in the art and science of sound healing. Sharing the healing power of sound, voice and music for 50 years.
Specialty Foods
KWEE-JACK FISH CO
Wild Alaskan Salmon & Halibut Shares 717-842-0180
EatWildSalmon.com
Sustainably harvested wild Alaskan seafood available, fisherman-direct. Preorder online seasonally for local pick-up of sushigrade delicious nutrition, deep-frozen at the peak of freshness to enjoy throughout the year.
MAMA’S SOFRITO
814-790-0380
MamasSofritos@gmail.com
MamaSofrito.com
Mama’s Sofrito creates highquality sofrito, chimichurri and chimichurri pepper made from 100% organic ingredients. Direct-toconsumer products are made fresh and immediately frozen, making the perfect base or complement for your delicious recipes. Order online for local delivery or pick-up.
LINDEN DALE FARM
LindenDaleFarm@gmail.com
LindenDaleFarm.com
Linden Dale Farm produces various fresh and aged cheeses, goat milk yogurt, bottled milk, as well as pastureraised goat meat. Find their excellent products at Lancaster Central Market, Lemon Street Market, and Swarthmore, Riverwards and Headhouse farmers markets and distinguished farm-to-table restaurants in Lancaster County, Harrisburg and Greater Philadelphia.
MISTY CREEK GOAT DAIRY
43 W Eby Rd • Leola 717-656-4628
The Miller Family Farm offers milk, caramel, 15 varieties of quality cheeses and liquid, and bar soaps made from nourishing goat’s milk, known to be easier to digest and gentle on the skin. See ad, page 35.
Our uplifting, be-who-you-are workshops awaken the creative spirit, gently, without intimidation. Taught in an atmosphere of warmth, whimsy and trust, they are a safe haven for all ages. Especially those who long to overcome perfectionism and self-doubt. No grades or red pen. Sharing optional. Mischief a must. See ad, page 5.
Thermal Imaging
AQUA BLUE WELLNESS CENTER
Lori Martin, BCNP 2435 Old Philadelphia Pike • Smoketown 717-656-8615
AquaBlueWellnessCenter.com
A family wellness center offering thermal imaging for breast and body, detox therapies, therapeutic and oncology massage, lymphatic drainage, a full-spectrum infrared sauna, nutritional education and more. Thermal imaging is a safe, non-invasive procedure for early detection of sources of pain, injury and disease. See ad, page 17.
SHALOM THERMOGRAPHY
Darlene Heath, DC, CTT 14 W Main St • Landisville 717-530-5555
HeathWellnessCenter.com
Thermography provides a non-invasive view of potential health concerns in the breast and body. Used as a risk assessment tool, thermography is able to detect inflammation and metabolic changes, and offers a proactive, preventionfocused approach to health care. See ad, page 29.
Yoga
BLDG.7 YOGA
220 North Park Rd, #7 Wyomissing 484-755-5705t • Bldg7Yoga.com
BUMBLING CIRCUS WORKSHOP
at Switchboard Studios & Gallery
40 North Third St • Columbia
BumblingCircusWorkshop.com
The Bumbling Circus Workshop offers a weekly one-hour hatha yoga class on Saturday mornings at 9am. Taught by Albert Storm, a fitness trainer, volunteer firefighter and retired soldier, accommodations make this class accessible to anyone looking to add yoga to their wellness routine. Private instruction also available.
EMBODIED WISDOM INSTITUTE
845 Silver Spring Pl, Ste B • Lancaster 717-219-7163
EmbodiedWisdomInstitute.com
Our personal holistic wellness sessions and small group classes will help you foster balance, relaxation, and a renewed sense of well-being. Whether you seek the calm of meditation, the flow of yoga, the energy of qigong, or the healing touch of massage therapy, our dedicated practitioners will guide you every step of the way. See ad, page 28.
KULA KAMALA FOUNDATION &
YOGA ASHRAM
17 Basket Rd • Reading 484-509-5073
KulaKamalaFoundation.org
Kula Kamala Foundation is a nonprofit, non-sectarian spiritual center dedicated to mindfulness, non-violence, unity, and healing. Our public and professional programs serve people from all walks of life. No matter who you are, we have something special for you. OM. Peace. See ad, page 3.
WEST END YOGA STUDIO
221 W Walnut St • Lancaster
WestEndYogaStudio@gmail.com
WestEndYogaStudio.com
Being real means allowing yourself to be flawed, silly and imperfect.
—Tara Brach
A community-based yoga studio that offers something for everyone! BLDG. 7 includes three different practice rooms, a wide variety of daily classes, unique monthly workshops, free weekly mediation, plus options for children. We strive to create a safe space for our community to connect and live healthier together.
A diverse yoga studio offering a full range of yoga, meditation and movement classes, in studio, outdoors and virtual. We are community-oriented, creating a welcoming learning environment dedicated to healing and compassion. All ages and levels welcome. Offering new student unlimited monthly passes and other discounts.
