Natural Awakenings Lancaster/Berks February 2024

H E A LT H Y L I V I N G | H E A LT H Y P L A N E T

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Food Strategies for Healthier Kids The Rise of Plant-Based Milks Homeopathy for Athletes Slowing Down for Wellness

Heart-Healthy Living LANCASTER-BERKS EDITION

FEBRUARY 2024

Love Your Body a little EXT RA

Enjoy 10% of f a n d your choice of FREE GIFT in the month of February when you have a o Signature Ef fect Massage, o Couples Massage, o r o Hot Stone Massage with this coupon - expires 2/29/2024 - cannot be combined

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CONCUSSION

Have you or a loved one suffered a or a mTBI (mild traumatic brain injury)?

Are you still suffering with DIZZINESS, HEADACHES, FOGGINESS, POOR MEMORY, BALANCE ISSUES?

STILL HOPE!

There is We can help.

Call Lancaster Brain & Spine for a FREE phone consult ! 717-299-9600 221 GRANITE RUN DR, LANCASTER, PA 17601 ∙ LANCASTERBRAINANDSPINE.COM

Over 200 Premium Herbs & Spices Retail Store

30 E Main Street, Lititz Mon-Sat 10-5 | Sun 12-4 Gourmet Tools & Gadgets Specialty Foods Premium Herbs & Spices

Cooking School 1180 Erbs Quarry Rd, Lititz

A state-of-the-art cooking school with classes for Kids, Teens and Adults. www.ZestChef.com

including a wide selection of salt- and sugar-free spices

Contents

SHARE YOUR

Love

16 Growing Hydroponic Produce at Home

The Spa At Willow Pond

19 The Magic of Hugs

- NESTLED IN A SCENIC ESTATE -

VOTED #1 SPA IN BERKS COUNTY VALENTINE’S COUPLES MASSAGE

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20 Oral Health Tips to Prevent Heart Disease 24 Homeopathy for Athletes

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28 The Power of Slowing Down for Wellness 30 Mindful Breathwork 32 Plant-Based Milk Alternatives 36 Helping America’s Kids Eat Better

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38 Love on a Leash 42 Lowering Our Battery Footprint

38 DEPARTMENTS

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7 News Briefs

26 Personal Evolution

11 Kudos

30 Healing Ways

12 Health Briefs

32 Conscious Eating

14 Global Briefs

36 Healthy Kids

16 Eco Tip

38 Natural Pet

17 Health Tip

40 Wise Words

18 Business Spotlight

42 Green Living

19 Inspiration

44 Calendars

20 Feature Story

45 Classifieds

24 Fit Body

48 Resource Guide

Whole Body Healthcare ...Focused on YOU Comprehensive Adult Primary Care & Functional Medicine

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In-person care & telehealth available. Call: 717-490-6227 • Weight Issues • Hormones • Sexual Health • IV Supplement Therapy

• Thermography • Cardiometabolic Disorders • Yoga Therapy • Health Coaching

2207 Oregon Pike, Ste 301A · Lancaster

fh-lancaster.com

• Preventative Care • Thyroid & GI Health • Detox Support • Autoimmune • Nutrigenomics

20 HOW TO ADVERTISE To advertise with Natural Awakenings, visit our websites at NALancaster.com or NABerks.com, or contact us at Advertising@NALancaster.com or by phone at 717-3993187. Deadline for ads: the 5th of the month.

GOT CBD? We do.

EDITORIAL SUBMISSIONS Submit through our website or email articles, news items and ideas to: Publisher@NALancaster.com.

Deadline for editorial: the 1st of the month.

CALENDAR SUBMISSIONS Submit events/classes through our website or email us at Publisher@NALancaster.com. Deadline: the 5th of the month. No phone calls or faxes, please.

REGIONAL MARKETS Natural Awakenings is a network of natural lifestyle magazine publishers empowering local communities with knowledge, resources and connections to lead healthier lives on a healthy planet.

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Publishers’ Letter

HEALTHY LIVING HEALTHY PLANET

Honoring What Lies Below the Surface

Kendra Campbell & Jacqueline Mast

There is a special sense of peace found in the repose of solitude; of turning within to find that still point. The act of circling back to reconnect with the essence that speaks volumes without a sound and offers answers without explanation is a simple, yet profound personal gesture. This return to center allows for surrendering to the moment and a willingness to listen to the silence—finding the focal point that remains.

Breath and heartbeat are constant, parallel flows that sustain life and circulate vital energy; a background rhythm offering restoration from a well of peace. Moving into winter’s remote landscape, this practice of mining our own depths can serve as a reference, perhaps unveiling truths, direction or just a glimmer of light to see the way forward.

In the tradition of honoring hearth health, February highlights include practices that tap into gratitude, self-reflection, discernment and higher guidance, all of which help to facilitate equanimity. Returning regularly to regroup and reset is an energizing—not passive, but reorganizing—effort that yields a balanced and wiser autonomy. We can change direction, welcome fresh insight, let go and begin again at a new, more helpful pace or perspective after even the slightest pause.

Refining our lives with the intent to regularly tune into the essence of our own being offers a built-in, sacred point of reference from which to consider why we are here and how we want to live each day. This grounded presence is the foundation for connecting with something larger than ourselves and brings the balance and clarity to enhance understanding and remind us of the interconnectedness of it all.

Caring for our multidimensional selves means accepting the complexities and implications of living as emotional beings by managing our energetic bodies and relationships with grace and patience. No small task, these efforts are supported by circling back again and again to the empowerment of gratitude and our hearts’ direct participation in soothing what can feel like an extremely wild ride. When we slow down and let love in, tiny shifts ripple out to create all that is possible, including everyday miracles and joy.

Our contributors this month offer various approaches to prioritize this focused reorientation of the moment. Mindful breathwork, daily hugs, safe therapeutic processes and even the precision of daily oral health all work for our highest good to provide gentle, yet committed attention to the details that matter. Honoring the value in what lies below the surface, whether in mind, body or spirit, we are able to approach choices and entertain the bigger questions with meaning and poise.

Here’s to the spaces we nurture within and all the gifts that we may find there.

Namaste,

Jacqueline Mast and Kendra Campbell, Co-Publishers, Executive Editors 6

Lancaster-Berks

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LANCASTER/BERKS EDITION Co-Publishers/ Kendra Campbell Executive Editors Jacqueline Mast Editor Martin Miron Contributing Writers Sheila Julson Design & Production Steffi K. Kern Sales & Marketing Kendra Campbell Social Media/Website CC Innovations

CONTACT US Ten Branches Publishing P.O. Box 6274 ∙ Lancaster, PA 17607 Phone: 717-399-3187 Fax: 717-427-1441 Publisher@NALancaster.com NALancaster.com • NABerks.com Natural Awakenings Lancaster/Berks @NAwakenings @natural_lancasterberks

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We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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News Briefs

Expert Help for Nutritional Issues Rileigh Smith, of Functional Health of Lancaster, is a Certified Nutrition Specialist and a Licensed Dietetic Nutritionist.

She earned a Master of Science degree in Nutrition and Integrative Health from Maryland University of Integrative Health after receiving a certification from the Institute for Integrative Nutrition in Holistic Health Coaching. She assists “those looking to take control of their health through a holistic lens, whether it be to improve current conditions or to take a proactive approach towards promoting longevity,” and is dedicated to empowering people to feel their best by Rileigh Smith finding the root cause, rather than masking symptoms.

Her areas of expertise include cardiometabolic, gastrointestinal, renal and bone disorders such as insulin resistance, diabetes, hyperlipidemia, hypertension, obesity, detoxification, digestion, food sensitivities, gastric reflux, SIBO, h. Pylori, candida, chronic kidney disease, osteopenia and osteoporosis.

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Smith has completed 1,000 hours of supervised practice experience developing a deep understanding of how to identify nutrition-related conditions and systemic imbalances to promote the most efficient treatment protocols.

Location: 2207 Oregon Pike, Ste. 301A, Lancaster. For remote or in-office appointments and more information, call 717-490-6227, email Info@FH-Lancaster.com or visit FH-Lancaster. com. See ads, pages 5 and 50.

Experience Personal Mandala Workshop At Radiance/Herbs from the Labyrinth, participants will embark on a transformative journey of self-discovery through the captivating art of mandalas with acclaimed artist Jill AlthouseWood from 10 a.m. to 2 p.m., March 10.

Mandalas—circular arrangements of symbols— have been revered across spiritual traditions for their ability to focus the mind and facilitate meditation. Althouse-Wood, known for her evocative forest scenes, introduces her spiritual practice of creating painted mandalas using the metaphorical language of tree rings.

Participants will prepare by going inward and reflecting on personal growth and intuitive symbols as the instructor guides them with meditation and creative journaling exercises.

The second half of the workshop will be dedicated to creating a painted, drawn and/or collaged tree-ring mandala. While this workshop is more about process than product, each person will leave with a final piece of artwork on a 10-by-10-inch stretched canvas.

Cost is $60, all materials are provided. Location: 13 W. Grant St., Lancaster. For registration (required) and more information, call 717-290-1517, email HerbsFromTheLabyrinth@gmail. com or visit HerbsFromTheLabyrinth.com. See ads, pages 24 and 51.

growing ecological gardens

Education | Design | Build | Steward “Building Biodiversity With Hands-On Experiences”

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February 2024

7

News Briefs

Alternative Valentine Gift-Giving Candy St. Martine-Pack, CA, CHN, owner of GSL Organics, in Quarryville, is offering her exclusive blends to inspire love through February 29, with a free gift card or gift basket by request. Their organic and holistic products are formulated without sulfates, SLS, SLES, parabens or formaldehydes. She says, “We have put together these blends for our Valentine collection.”

Eucalyptus and Lavender: Eucalyptus is a crisp and invigorating aroma that energizes and clears the mind with its cool, herbal essence. Soothing lavender provides a gentle, floral layer, offering tranquility and serenity to balance the zest of eucalyptus.

No-Calorie Chocolate: A chocolate lover’s dream, these products are made with cocoa powder, cocoa butter and chocolate fragrance to leave skin feeling like heaven.

Inspired by Love with Rose and Vanilla: The scent is sweet and smooth, creating a floral aroma that is both romantic and refreshing. The fragrance is inspired by love and is designed to influence those that wear it to feel confident and beautiful.

For more information, call 717-844-1444 or visit GSLOrganics.org. See ads, pages 11 and 53.

We Are What We Eat Tammy Phillips, MS, CNS, owner of Aging Strong Nutrition, in Oley, says, “As a certified nutrition specialist and trained herbalist, I can help you be empowered to play a powerful role in your own health and well-being through individualized, small but impactful dietary changes.”

A report issued by the Commonwealth Fund states that the U.S. healthcare system is the Tammy Phillips most expensive among developed nations per capita, yet ranks at the bottom in terms of quality of care. We have the lowest life expectancy at birth and highest death rates for avoidable or treatable conditions, as well as ranking among the highest for suicide rates.

717-399-3187

Publisher@NALancaster.com

“While the reasons are complex and manifold, a significant contributor relates to something so simple and intrinsic we often forget its importance; food is medicine,” advises Phillips. “Body and mind health are dependent upon proper nourishment. What other thing in your life has as powerful an effect on your health as the food you eat? In essence, the food we eat every day becomes the quality of our future selves.”

For appointments and more information, call 610-587-2180, email Tammy@AgingStrong Nutrition.com or shop online at AgingStrongNutrition.com. See ad, page 53.

8

Lancaster-Berks

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SoulMates Teen Volunteer Program The Hospice & Community Care SoulMates Teen Volunteer Program provides a way for teens to learn firsthand about the importance of volunteering and the impact they can have on the community.

Youth that volunteer now are more likely to volunteer as adults, and people that have volunteer experiences when they are young are also more likely give to charitable organizations later in life.

Order Wild-Caught Alaskan Seafood Kwee-Jack Fish Co. offers wild, sustainably harvested Alaskan halibut and cod ordered online in February, with local pick-up in May. Wild Alaskan salmon is available to order Kwee Jack Crew online in April or May for local pick-up in September, October or November at locations in Lancaster, York, Mechanicsburg, Chambersburg and Altoona.

Participating teens will gain valuable hands-on skills, gain opportunities for meaningful intergenerational experiences, fulfill school service-learning/community service requirements and add to their resume or college application. Training sessions will be held quarterly this year and participants must be 15 to 18 years old.

Annual bulk purchases for local pick-up offer the best price, and convenient year-round shipping to every state but Alaska and Hawaii is also available. For two decades, this family-owned and fishermen-operated model has provided access to the best wild Alaskan seafood. For a direct connection to the fisherman or fisherwoman, allow their community supported fishery to provide ethically harvested, wild and delicious nutrition.

Volunteer roles include providing companionship to patients, recording patient interviews and life reviews, greeting visitors at the Bob Fryer & Family Inpatient Center, helping with landscaping/gardening projects, playing music or singing to patients and families, supporting special community events and participating in the Sunshine Crew (holiday crafts, birthday cards, baking, etc.).

Cost varies. A personalized referral code allows customers to give others $20 off while accumulating $10 off per referral purchase. For more information, call Anna Echo-Hawk at 717-842-0180, email Anna@EatWildSalmon.com or visit EatWildSalmon.com. See ads, pages 36 and 53.

Location: 685 Good Dr., Lancaster. For more information, call 717-295-3900, email JHoran@HospiceCommunity.org or visit HospiceCommunity.org. See ads, pages 35 and 50.

New Addition to Divine Dragonfly Staff

Lancaster Friends School Enrolling Now Lancaster Friends School is a Friends/ Quaker school that recently opened in Lancaster and is enrolling new students for fall classes with campus tours available to prospective members. Enrollment and aid decisions will be provided by mid-February.

Head of School Andrea Carty says, “We provide progressive education in small classes with low student-toteacher ratios. Our unique educational community is one of belonging and inclusiveness, with a focus on social justice. Students are happy to come to school where they are encouraged to be collaborative problem solvers, advocates, independent thinkers and truth-seekers.”

Tours are free. Location: 110 Tulane Terr., Lancaster. For more information, call 717-553-2300, email Admissions@LancasterFriends. org or visit LancasterFriends.org. See ad, page 37.

Divine Dragonfly has a new employee, Samantha Wood, who says, “I’m so excited to be joining the Divine Dragonfly family and to share the spiritual knowledge I’ve acquired over the years! I have been an active practitioner now for over seven years, and I enjoy aiding new beginners in the basics of practicing, and Samantha Wood I enjoy sharing the knowledge I have of crystals and herbs, as well. I believe in helping the collective grow both spiritually and mentally while building connections to strengthen the community. I want to see you all grow into the best versions of yourselves and I look forward to assisting in any of your spiritual needs!”

Owner Michelle Davis says, “We are so excited and very fortunate to have another spiritual person to help our customers with their metaphysical journey.”

Location: 1841 Columbia Ave., Lancaster. For appointments and more information, call 717-517-7056, email Support@Divine-Dragonfly.com or visit Divine-Dragonfly.com. See ads, pages 10 and 52.

February 2024

9

News Briefs

Tap Into the Healing Power of Scalar Waves

“An amazingly powerful, soothing, and tender class.” - J.D. “Melissa showed me how writing connects me with my true self.” - A.B.

Melissa Greene

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.

Nurturing writers... since 2001 www.writefromtheheart.us 717-393-4713 | melissa@writefromtheheart.us

ReneWELL is now open at 258 West Franklin Street, in Womelsdorf. Their revolutionary Energy Enhancement System (EESystem) technology uses custom-installed computers to generate a bio-active energy field of scalar waves that facilitate an optimal environment for intracellular healing.

If cells are not properly charged, disease can occur. A healthy cell holds an electrical charge of between 70 to 90 millivolts, whereas diseased cells hold a charge below 20 millivolts. Through scalar wave technology and bio-photonic light, the EESystem gives a boost to the cells, keeping them at their optimal charge. Spending time with this technology is like recharging the body’s battery, imparting more strength, vitality and energy to thrive.

ReneWELL Health Coach Chris Mack says, “Recharging the cells in your body will promote your body to do what it naturally wants to do—heal itself.”

Cost is $80 per session or 10 sessions (20 hours) for $500, with specials available monthly. For more information, call 717-875-7237 or visit ReneWELLHealth.com. See ad, page 7.

Pilgrimage to India M-F 11-7 S&S 11-5 717-517-7056

1841 Columbia Ave., Lancaster, PA 17602 crystals • herbs • incense • candles • and more

Self Love I am Happy I am Healthy I am Wealthy I am Secure I am Blessed I am Positive

Let us help guide you on your metaphysical journey towards loving yourself and life more!

We offer classes several times a month to help you become the best version of you, you can be!

10

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The Kula Kamala Foundation and Yoga Ashram will be taking a small group on a pilgrimage to Kerala, India, from October 5 through 14 to explore the beautiful culture and natural world, deepening and expanding personal spiritual inquiry and understanding by celebrating Navrati, the Nine Nights of the Goddess.

Kerala is a tropical destination known for palm tree-lined beaches, backwater canals, houseboats and tea plantations. Inland, there are mountains, coffee and spice plantations, and abundant wildlife sanctuaries. National parks are home to elephants, langur monkeys and tigers. Kerala is the birthplace of the living saint, Amma, and the site of her ashram and the Kali Bhavatarini temple. There will be several temple visits on this journey and a great deal of time to sit and commune with divinity.

Location: 17 Basket Rd., Reading. For more information, call 484-509-5073, email Study@KulaKamalaFoundation or visit KulaKamalaFoundation.org/india-2024. See ads, pages 54 and 55.

Kudos Zest! expanded their storefront last year to include a complete line of food products

by Maine-based Stonewall Kitchen.

Owner Sharon Landis says, “Our latest renovation will match the aesthetic of the Stonewall Kitchen part of the store and provide continuity between the two sides. We had so many compliments about the Stonewall annex renovation that we wanted to bring that feel through to the main part of the store. There will be a lightness and openness to the store that was missing. I have always looked at every aspect of Zest! from the customers’ point of view, and I know the renovation will bring an improved shopping experience to everyone who comes through our doors. The store refresh will make shopping in your favorite store even more fun!”

Location: 30 E. Main St., Lititz. For more information, call 717-626-6002 or visit ZestChef.com. See ad, page 3.

A new sound practitioner, Isabella Pabón, has joined the team of Tōne Sound Massage Energy on Wednesdays from Isabella Pabón 6 to 9 p.m. She is a student of Lana Ryder, at Soundwise Health.

Organic, Plant-Based Skin Care Products Serums . Lotions . Creams Washes . Salves

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Co-owner Joseph Langham says, “We’re thrilled to welcome Isabella to our team of collaborators as we continue to establish ourselves as a unique fixture in the local wellness scene.”

Location: 153 E. High St., Ste. 101, Elizabethtown. For more information, call 223-227-1771, email ToneSoundMassage@ gmail.com or visit ToneSoundMassage.com.

See ad, page 30.

MON - FRI: 7:30AM-3PM ANY LAB TEST NOW (717) 207-7604 THE SHOPPES AT BLOOMFIELD VILLAGE ANYLABTESTNOW.COM 235 BLOOMFIELD DRIVE BUILDING B, SUITE 110 AnyLabTestNowLititzPA LITITZ, PA 17543 February 2024

11

Health Briefs

New Sickle Cell Treatment Approved

Citrus for Heart Health

According to the National Institutes of Health, sickle cell disease is a group of genetic disorders that affect hemoglobin, the protein that carries oxygen to the body. In sickle-cell patients, red blood cells are crescent-shaped and do not bend, instead of being discshaped and flexible. This anomaly can block blood flow to the body, leading to strokes, eye problems, infections, fatigue and severe pain. Until now, a bone marrow transplant was the only cure.

CRISPR technology—short for clustered regularly interspaced short palindromic repeats—allows scientists to strategically modify the DNA of organisms. The exa-cel treatment involves removing a patient’s bone marrow stem cells, editing them using the CRISPR technology, destroying the untreated bone marrow and re-infusing the modified cells to replicate and repopulate the body.

SarapulSar38/CanvaPro

Science Photo Library/CanvaPro

The U.S. Food and Drug Administration recently approved the first gene editing treatments for sickle cell disease. Co-developed by Vertex Pharmaceuticals and CRISPR Therapeutics, the exa-cel treatment uses new technology to modify a gene involved in red blood cell shape and function. It is too early to say whether the treatment will be permanent and without side effects, as only about 100 people have undergone the procedure, and they have been followed for less than two years.

A common flavanone called hesperidin found in citrus fruit may help protect against heart disease, according to a metaanalysis of randomized controlled trials published in Current Developments in Nutrition. Researchers analyzed 12 studies involving 589 participants that examined the effects of hesperidin extracts on various outcomes, such as inflammatory markers, body mass index, insulin resistance and lipids. After accounting for variability across the groups of participants, researchers found that hesperidin significantly reduced both total cholesterol and low-density lipoprotein (LDL or “bad” cholesterol) in obese individuals under age 50 that consumed approximately 500 milligrams per day of hesperidin for more than six weeks. It also had a positive impact on inflammatory markers, insulin sensitivity and fasting blood glucose.

Beneficial effects were not noted on other risk factors of heart disease, such as high-density lipoprotein (HDL or “good” cholesterol), triglycerides, body mass index and blood pressure. Hesperidin can be found in oranges, lemons, limes, tangerines and grapefruit, in whole fruit or juice form and in commercially available supplements. Consuming grapefruit might interfere with certain medications for heart disease, so patients should consult with their doctor before making any dietary changes.

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A new study has uncovered details as to why exercise is beneficial for heart health and blood lipid levels at any age. The study reported in the journal Nutrients compared the physical activity and lipid levels of 45 older adults aged 60 to 80 with 63 younger adults aged 20 to 35. In addition to measuring highdensity lipoprotein (HDL or “good” cholesterol), the scientists also considered the size of the HDL particles, which provides insights into the type and functionality of HDL as it absorbs excess cholesterol from the blood and transports it back to the liver to be recycled or excreted in bile. Researchers found that, regardless of whether the individuals were younger or older, the physically active participants exhibited higher HDL, as well as more of the types of HDL that are cardio-protective, and a greater capacity to process cholesterol back to the liver, which is one of the key anti-atherosclerosis functions of HDL.

Drug May Improve Heart Health in the Obese According to a study published in The New England Journal of Medicine (NEJM), semaglutide, a medication sold as Ozempic by Novo Nordisk, may be associated with heart-health improvement. For one year, the researchers followed 529 obese participants that had heart failure with ejection fraction, a condition where the heart pumps normally but is too stiff to fill properly. Half of the participants received semaglutide, and the other half received a placebo. Participants on semaglutide had almost double the heart improvement as measured by a standard heart failure questionnaire. They also experienced an average reduction of body weight of 13.3 percent (compared to a 2.5 percent reduction in the placebo group) and could walk an extra 66 feet in six minutes.

Anatta_Tan/Shutterstock.com

Exercise is Good for Cholesterol

In another study of semaglutide also published in NEJM, participants on the drug had a 20 percent lower risk of fatal and nonfatal heart attacks and strokes than those taking a placebo. The multi-center, double-blind, randomized trial included more than 17,600 obese participants aged 45 or older that had cardiovascular disease, but no history of diabetes. Half of the participants received the drug, while the other half were given a placebo and were followed for approximately 40 months.

Be well with Charlita WELLNESS RETREAT July 6-15 Caribbean coast of Costa Rica

for more info

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February 2024

13

Global Briefs

Therasage is the gold standard for energy healing, naturally healing infrared, negative ions and eliminating EMFs. Therasage.com Scan to register for educational webcast to learn more.

Sensiband is the simple, affordable, at-home self-test for metal allergies before joint replacement surgery.

Climate Change Leads to More Rabid Bat Exposure A recent study published in the journal Ecography links climate change to the spread of bat-borne diseases. By examining the common vampire bat distribution in North America over the last century, the scientists concluded that its range had expanded north in response to changes in climate, and that a rise in rabies transmission from bats to cattle in the last 50 years was related to that expansion. The research suggests that climate change could make it easier for batborne pathogens like rabies, encephalitis and severe acute respiratory syndrome to spread to animals and humans, underscoring the potential public health threats of a changing climate.

Independent birds/ George Trumpeter/Shutterstock.com

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A blind mole thought to have been extinct since 1936 was found in the sand dunes of South Africa, where the burrowing mammal’s habitat had been decimated by diamond mining. As reported in the journal Biodiversity and Conservation, researchers used environmental DNA (eDNA) sampling and specially trained border collies along the west coast of South Africa to find the elusive De Winton golden mole. Its name is derived from the iridescent gold appearance of its fur coat, which secretes oil to facilitate its movement through sand. Because the creatures rarely leave their burrows and can detect movement above ground through vibrations, scientists relied on eDNA, which locates an animal using skin cells, hair and excretions they shed as they move.

The discovery is the result of a two-year effort by a team of scientists from the Endangered Wildlife Trust and the University of Pretoria as part of a campaign by the charity Re:wild to search for lost animal, plant and fungi species. Among their conservation efforts, Re:wild works to halt extinction and restore the world’s rarest, most threatened species.

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While the world has focused on electric vehicles (EV) as part of a response to climate change, other technologies are being explored.

Toyota and Chinese auto maker Guangzhou Automobile Group (GAC) have introduced an engine that is powered by ammonia.

Similar to technology used in ships and trucks, these novel engines are said to be able to produce 161 horsepower with a 90 percent reduction in carbon emissions compared to conventional fuels.

Ammonia-powered cars would likely be less expensive than EVs because they eliminate the environmental, production and disposal issues related to their batteries.

Using ammonia as a fuel source does introduce challenges. It is a toxic substance that can dissolve some metals, and excessive exposure in gas or liquid form can be deadly. The slow-burning fuel has about half the energy density of gasoline, making it finicky for use in cars.

When it burns, ammonia is carbon-free and produces no CO2, hydrocarbons or soot, but it could release nitrogen into the atmosphere, leading to acid rain and impaired breathing. GAC claims to have reduced nitrogen emissions by increasing the combustion pressure in the engine, so a safe and convenient infrastructure would need to be built to make its use viable. Also, the energy needed to manufacture sufficient quantities of ammonia would need to be factored into any calculation of net environmental impacts.

Respiratory Illness in Dogs Sweeps the Nation A respiratory illness with an unknown cause is affecting dogs across the United States. While respiratory infections are not uncommon, veterinarians are reporting very sick dogs with chronic coughs or pneumonia that last an unusually long time and do not respond to antibiotics. Common respiratory diagnostic testing for kennel cough has yielded mostly negative results. These cases have caused concern because they are at the severe end of the spectrum. While some deaths have been reported, they represent a small percentage of total cases. Efforts are underway to conduct widespread sampling of cases to diagnose the cause and implement a testing plan.

Dog parents are advised to contact a veterinarian if their pets exhibit symptoms such as coughing, fever, sneezing, nasal and/or eye discharge, intermittent loss of appetite and lethargy.

When attending events or situations with a group of other dogs, owners are advised to ensure that theirs are properly vaccinated, have received all needed health checks and have a veterinarian available to address any health issues.

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Eco Tip

Growing Hydroponic Produce at Home H Simple and CostEffective Techniques

For do-it-yourselfers, free, detailed plans and videos for creating a system are available online without spending a fortune.

Complete systems can also be purchased and assembled at home. There are several different types of hydroponic systems.

The right one will depend on the space it will occupy, the types of plants grown and the cost. Several systems have common components such as a reservoir to hold the water and nutrient solution, net pots to suspend the plants, growing media, and an air pump and air stones to supply oxygen to the plants. Systems that move the nutrient solution also require a water pump. Here are examples of the types of systems for home use.

in the nutrient solution. DWC is a lowcost, low-maintenance system. Like the wicking system, DWC is not for large plants.

Nutrient Film: This technique delivers a constant thin film of nutrients and water to the roots, which are not submerged.

The nutrient film technique ensures that the roots don’t suffocate, a risk with DWC. Vigilance is required to ensure that the roots do not overgrow and clog the channels. This is a great system for a green house.

Ebb and Flow: Also called the flood and drain system, it works by flooding a grow bed with a nutrient solution from the reservoir. Gravity is used to slowly drain the solution from the grow bed and back into the reservoir. A timer is used to allow time for the roots to dry and oxygenate before being flooded again. This system can accommodate a large variety of fruits and vegetables.

Wicking Systems: Most beginners start with a passive hydroponic system that relies on a wick to bring the nutrient solution to the growing medium and the plant roots. A wicking system is best for smaller plants like lettuce, mint and basil. They are the easiest to set up and maintain, take up the least space and are the least expensive.

Deep Water Culture (DWC): In this type of system, the plants are suspended over the reservoir and the roots are submerged 16

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Aeroponics: This system suspends plants in the air and the roots are misted with the nutrient solution. An aeroponics system is enclosed in frameworks or towers. Because the roots hang naked, the plants take in extra oxygen, accelerating their growth. This type of system uses less water than any other system, and their vertical structure permits them to be used in small spaces. However, aeroponics have the highest initial cost and are more challenging for the do-it-yourselfer. Aeroponics systems require more maintenance and attention than other home systems.

Additional Considerations

Begin with sterile seedlings or cuttings, as plants that have been in contact with soil can introduce harmful microbes into the hydroponic system. Use distilled or bottled water to reduce the risk of high levels of chlorine or other chemicals that can harm plants. Lastly, monitor the pH levels to ensure proper nutrient uptake by the plants.

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ydroponics is a method of gardening that does not use soil.

The technique has been around since the Hanging Gardens of Babylon and the Aztec floating gardens. It is a fun, easy and eco-friendly way to grow fresh produce all year round.

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Colon hydrotherapy is an effective way to naturally remove waste from the large intestine (colon) without the use of drugs or supplements.

This therapy is sometimes referred to as colonics or colon cleansing.

Colon hydrotherapy is completed through the gentle process of slowly infusing pressure regulated, triple-purified warm water into the colon for the purpose of cleansing. The process (through a series of sessions) is designed to cleanse the entire large intestine, assists in rebuilding a healthy intestinal environment and encourages better colon function.

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A healthy, strong and functioning colon is essential for maintaining good health. The colon, together with the kidneys, lungs, liver and skin, are responsible for eliminating waste from the body. Over time, the colon can lose its ability to properly eliminate all waste from the large intestine. There are various considerations such as processed diets, prescription drugs, pesticides, chemicals and stress which can saturate the colon with potentially harmful toxins. If not thoroughly eliminated, these can be transported into the bloodstream, where the lymphatic and circulatory systems can become overburdened and increase the potential of serious health risks.

Colon hydrotherapy does not deplete the body of nutrients and minerals. It cleanses the colon of both good and bad bacteria so that balanced intestinal flora can be restored. It is important to recolonize the colon with good bacteria following a colon hydrotherapy session by using a probiotic.

Colon hydrotherapy is not for everyone, nor is it promoted to treat, cure, diagnose or prevent any disease or ailment, because these statements have not been evaluated by the U.S. Food and Drug Administration. Before conducting any new heath treatment, consult a physician.

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Business Spotlight

Aqua Blue Wellness Therapy for Oxidative Stress

by Sheila Julson

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edical journals, including Frontiers in Physiology, report that oxidative stress—an imbalance between the free radicals and antioxidants in the body—can lead to the development of several metabolic, chronic disorders or cancers.

Lori Martin, owner of Aqua Blue Wellness Center, affirms that she sees many clients with oxidative stress triggered by lifestyle choices, poor nutrition, synthetic additives to food and emotional stress. “Oxidative stress leads to toxic buildup within the body, which adds stress to the organs, causes hormone imbalances and leads to other chronic illnesses,” she explains. “That also makes one more susceptible to contracting viruses and bacteria.”

After Martin used natural solutions to overcome her own health challenges from oxidative stress, she was inspired to form Aqua Blue Wellness Center in 2008 to help others achieve wellness through nutrition and detoxification protocols that help rebalance the body.

Martin chooses stress reduction tools that help promote organ health. Nutritional intravenous (IV) therapy delivers vitamins and nutrients while bypassing the gastrointestinal tract to increase absorption. This IV therapy can be administered as part of a health consultation recommendation by a medical doctor or as a standalone service. “The IVs are customized for each client’s individual needs. The vitamin solutions are pharmaceutical-grade,” Martin says, and are free from synthetic additives, soy and corn derivatives.

With ultraviolet blood irradiation (UBI), a client’s blood is drawn and placed in a cuvette that is run under a series of lights to break down free radicals, inflammation and viral loads. The clean blood is then returned to the body. “Behind every illness is inflammation, and UBI helps keep inflammation levels low,” advises Martin.

Additional therapies at Aqua Blue Wellness Center include red light therapy to help reduce inflammation and improve skin and health conditions. Ionic foot bath detoxification can help the body expel toxins through the pores of the feet. There is also an M-Pulse infrared sauna.

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Pulsed electromagnetic field (PEMF) therapy delivers low-frequency electromagnetic waves to the hands and feet to facilitate changes in the cells. Martin says that because healthy cells are on different frequencies than unhealthy cells, PEMF can stimulate them to improve cellular function.

Lori Martin

Medical massage services at Aqua Blue Wellness Center are prescribed by staff doctors based on individual clients’ conditions.

Martin notes that while massage is often associated with luxurious pampering, her team addresses medical concerns by promoting lymphatic drainage, joint function and myofascial release, along with relieving muscle pain and stiffness.

While oxidative stress can be taxing on any of the body’s organs, it can be especially burdensome on the heart. “Oxidative stress interrupts the heart’s electrical field,” says Martin. Ongoing studies published in The American Journal of Physiology – Heart and Circulatory Physiology suggest that “oxidative stress induces subtle changes in the heart’s intracellular pathways, redox signaling, at lower levels, but causes cellular dysfunction and damage at higher levels.”

Aqua Blue Wellness Center uses heart supplements such as Cardio ND, all suggested by trained staff and based on each client’s needs.

The medical-grade supplements, superior to those found in bigbox stores, include heart-healthy ingredients such as beet powder, fermented hawthorn berry, garlic extract and resveratrol. Martin says, “Our goal is to educate people about things that they can do on a daily basis to cut down the probability of chronic illness.”

Aqua Blue Wellness Center is located at 2435 Old Philadelphia Pike, in Smoketown. For more information, call 717-656-8615 or visit AquaBlueWellnessCenter.com. See ads, pages 29, 52 and 54.

Inspiration

The Magic of Hugs

by Marlaina Donato

T

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born huggers or hug-phobic and warming up to the practice, lifting our arms to express affection or support another person can prove that there are safe places indeed.

hrough the ages, various substances and lifestyle changes have been touted as panaceas, but even in our modern world there is one unexpected soulelixir that might rival the others—the human hug. Virginia Satir, a pioneer in family therapy, is famous for saying, “We need four hugs a day for survival. We need eight hugs a day for maintenance. We need 12 hugs a day for growth.” Even hugging a pet or stuffed animal can lower blood pressure, take the edge off pain and curb the effects of certain pro-inflammatory cytokines.

During a hug, preferably the 20-second variety, we can experience a drop in anxiety, thanks to a decrease in the stress hormone cortisol and a friendly burst of the bonding hormone oxytocin. Hugging our spouse, a friend or someone after church can ward off the common cold while helping us feel less alone in a big world.

Here are a few suggestions to add hugs to the day.

• Compose “hug certificates” and put them in someone’s birthday card to use throughout the year.

• Hug a pillow when alone and surrender to the safe-place feeling.

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• Give a child a hug before and after school, after a job well done or just because.

• Schedule two hugs a day with a partner and make sure they each are at least 20 seconds in duration.

• To respect possible past trauma around touch, ask someone if it’s okay to give them a hug.

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Hugging is a language unto itself, showing others that they matter. Too often, we postpone physical contact, rushing out the door on the way to work. Couples sometimes reserve embraces only as a prelude to intimacy. Children can be deprived of hugs because of generational and cultural reservation. In the end, most of us don’t have enough healthy, non-sexual touch, which can contribute to loneliness, depression and feelings of separateness. Whether we are February 2024

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eart disease is the leading cause of death in the United States, and, despite public opinion, it is just as deadly for women as it is for men. The illness was responsible for a staggering one in every four male deaths and one in every five female deaths in 2021, according to the U.S. Centers for Disease Control and Prevention. And yet, it is preventable 90 percent of the time with the right lifestyle choices, such as saying goodbye to cigarettes, eating a healthy diet, exercising regularly, reducing alcohol intake and keeping stress at bay.

Other powerful precautions relate to oral health. Left untreated, gum disease and sleep apnea have the potential to cause dire cardiovascular consequences. The good news is that treatments are available to decrease and often eradicate their threat.

Gum Disease and the Heart

Although blood pressure and cholesterol are considered major risk factors for heart disease, there is another culprit that should not be ignored: inflammation. While arterial inflammation may be the vascular response to harmful assaults such as infections or injuries, it can also arise when there is an imbalance in the gut microbiome or inflammation of the gums—also known as periodontal disease.

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Don’t guess when it comes to YOUR health.

According to the National Institutes of Health, gum disease affects 47 percent of adults aged 30 or older and 70 percent of adults by age 65. Bleeding gums are telltale signs of gingivitis, which can promote the growth of disease-causing bacteria and produce substantial, body-wide inflammation.

A 2021 study published in Scientific Reports evaluated the effect that oral health problems had on all-cause, cardiovascular disease and respiratory mortality. Scientists followed almost 3,000 white and African American men and women aged 70 to 79, as well as just over 7,700 British men aged 40 to 59 for nine and 15 years, respectively.

Researchers reported that periodontal disease was associated with increased cardiovascular mortality in the American group, a finding that was consistent with a similar study of older people in Taiwan.

The scientists also noted that tooth loss and cumulative oral health problems correlated with higher all-cause mortality and higher respiratory mortality, while dry mouth appeared to be related to only all-cause mortality.

A 2012 study published in Kardiologia Polska of people with diabetes and periodontal disease showed that gum inflammation was highly correlated with increasing arterial plaque, as well as increases in markers of inflammation and blood pressure levels, suggesting a significant connection between periodontal disease and an increased risk of atherosclerosis.

Another study published in 2013 in the Journal of the American Heart Association followed more than 400 subjects over three years and found that greater gum inflammation and higher growth of pathological bacterial species in the gums were strongly associated with increased growth of arterial plaque. The researchers concluded that an improvement in periodontal status was associated with less progression in carotid atherosclerosis, thereby emphasizing the importance of gum care as a possible preventive health measure.

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Preventing Gum Inflammation

In addition to a healthy diet, exercise and stress management, taking measures to improve dental hygiene will go a long way toward reducing the risk of heart disease. A dental hygienist can easily identify gingivitis and probe for deep gum pockets—an indication of periodontal disease—while a simple saliva test can determine the presence of disease-causing gum species. The following measures are recommended: • Brush teeth for two minutes twice daily, ideally with an electric toothbrush.

• Floss and use a Waterpik every day.

• Visit the dental hygienist two to four times per year for a thorough cleaning.

• Have the dentist measure gum-pocket depth to check for inflammation.

• Especially for those with gum disease, have saliva tested for bad bacteria at least annually.

Sleep Apnea

Considered and treated as an oral health issue, sleep apnea increases the risk for heart disease. According to the American Medical Association, approximately 30 million Americans experience sleep apnea, but only 6 million are diagnosed with the condition where breathing and air flow repeatedly stops and starts. People that suffer from this ailment are more likely to experience abnormal heart rhythms, hypertension, heart attacks, strokes and diabetes, the Mayo Clinic cautions.

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The symptoms for sleep apnea include excessive daytime sleepiness, loud snoring,

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Sleep apnea gradually worsens over time.

As the airway increasingly fails to deliver air to the lungs, oxygen levels drop, causing adverse impacts on the heart and brain. Three factors decrease airflow: weight gain, aging and, for some people, genetics. When a person puts on extra weight, their neck thickens, diminishing the airway, and as we age, tissues in the neck become softer and sag.

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noticeable stops in breathing at night, awakening with a dry mouth and morning headaches. These symptoms should prompt a discussion with a physician or dentist to schedule an overnight sleep test to confirm a diagnosis—either in a sleep laboratory or at home, depending on the degree of symptoms.

Another technique is to tape a patient’s mouth shut while sleeping to force breathing through the nose. Continuous nose breathing helps promote nitric oxide in the bloodstream, which induces the relaxation and dilation of blood vessels and airways.

Duct tape or another household tape

Africa Studio/Shutterstock.com

The mainstay of treatment for those with sleep apnea is a continuous positive airway pressure (CPAP) device worn over the nose or mouth to maintain pressure in the airway, keeping it open during sleep. Alternatively, a dentist can fit a patient with a mandibular device to help open the airway.

The implement looks like a mouthguard that pushes the jaw forward to make the airway larger and improve airflow at night.

to confirm that the airway is open and adequate oxygenation levels are being maintained. Additional tips to reduce sleep apnea include:

should not be used for this, as there are specially designed, hypoallergenic strips that are shaped to sit directly on the lips.

Some have a small vent that allows for a little mouth breathing. In a small study published in JAMA Otolaryngology–Head & Neck Surgery, mouth taping led to significantly less snoring and fewer instances of lapsed breathing in 30 patients with mild sleep apnea.

After starting a chosen therapy, the overnight sleep test should be repeated

• Lose weight. According to the Sleep Foundation, a loss of 5 to 10 percent of total weight improves obstructive sleep apnea by 38 percent, and weight loss of more than 10 percent results in a nearly 49 percent improvement.

• Avoid alcohol and sleeping medications before bedtime, which suppress breathing and cause the airway to sag.

• Change from back-sleeping to sidesleeping. More than 50 percent of people with sleep apnea find that their symptoms worsen when they sleep on their backs.

Steven Masley is a physician, nutritionist, trained chef, clinical professor at the University of South Florida, chief medical director of KnoWEwell and creator of health programs for public television. He is the author of The 30-Day Heart Tune-Up. Connect at DrMasley.com.

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by Lauri Grossman, DC, CCH, RSHom(NA)

eing physically active is vital to good health, but accidents and injuries are bound to happen. This is where homeopathy can shine. The soccer star David Beckham used homeopathy for his broken foot before competing in the World Cup. James Ellington, the British Olympic sprinter, used homeopathy for muscle and joint pain before his competitions. Champion figure skaters Jayne Torvill and Elvis Stojko used homeopathy for their bruises. These world-class athletes recognized that homeopathic medicines speed healing and get them back in training quickly, and without troublesome side effects.

Arnica, bryonia, hypericum and ruta are go-to remedies for sports injuries. According to the National Institutes of Health, more than 6 million Americans and 200 million people worldwide use homeopathy on a regular basis.

Evaluating sports and activity injuries has changed. The most helpful remedies may turn out to be those that are not typically thought of for sports injuries. A person’s underlying sensitivities may necessitate a different remedy, one that addresses the whole person, even when their chief complaint is a sprain, bump or bruise.

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At other times, athletes are looking for ways to get their mind in gear for fierce competitions and extreme training. The following remedies often prove helpful in such situations. These remedies are based on traditional homeopathic practices and have not been evaluated by the U.S. Food and Drug Administration. For dosages, consult with a local homeopath.

Gelsemium sempervirens can bolster the timid athlete that reports a weak stomach, a jittery feeling and weak knees before the starting gun goes off. It can restore their calm and equilibrium. This remedy can ease performance anxiety in other settings as well; it’s a favorite of actors and musicians to relieve stage fright, and executives choose it to calm nerves before major business deals.

Nux vomica can help the athlete that is irritable, on edge and needs to chill out before climbing onto the racing block. It can also help the super-competitive kid that loses a game and lambasts fellow team members about how their actions led to the loss. Nux vomica helps them become more amenable to the idea that it is not okay to yell at teammates and shift their focus away from the loss and toward enjoyment of their sport.

alleviate cramps and muscle spasms that would be improved by heat, such as those earned after a hard workout or challenging day on the golf course. It also offers temporary relief of menstrual cramps.

Cuprum metallicum is another approach to managing sudden cramps, especially those in the limbs, hands and feet.

Arnica, which is made from a type of mountain daisy, assists the athlete and weekend warrior to relieve muscle aches

and stiffness, swelling and discoloration from bruises. It is also available in topical gel, cream and ointment forms that may be applied to the affected area.

Lauri Grossman is a chiropractor and certified homeopath in New York City. She has been practicing, teaching and presenting on homeopathy for more than 40 years, and she serves as president of the board of directors for the National Center for Homeopathy, a leader in homeopathic education for 50 years.

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Aurum metallicum is suited to the intense, idealistic competitor that sets impossibly high goals. From their perspective, it is their duty to win and become depressed if their team does not win. These people, young and old, are hard on themselves.

Aurum metallicum can help soften the perspective on winning or losing and shift the mood away from depression. This remedy is also known for its ability to heal headaches that come on after experiencing loss or failure.

Natrum sulphuricum can help the athlete that becomes seriously depressed after sustaining a head injury in football, field hockey or other contact sport. It can also help with other types of mood changes after head injuries, as well as troubling physical symptoms.

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Personal Evolution

Healthy Strategies for the Road to Recovery

by Kay Bela, MS

and over again without reprieve, not being heard, chronic pain, chronic stress or lack of connection.

Jandruk/ DepositPhotos.com

Most people dealing with suicidal thoughts have such traumas—sometimes many forms of it in their lives. What may be comforting to one person can be painful for another. This is not to discourage, but to increase the desire to empathize and listen, rather than tell someone how to heal.

T

he U.S. National Institute of Mental Health points out that “Suicide is a major public health concern. Suicide is among the leading causes of death in the United States. Based on recent mortality data, suicide in some populations is on the rise.”

Psychologists and professional counselors are ever-vigilant in the pursuit of diagnosing and treating the root causes and outcomes of this tragic affliction. When looking to recover from mental health issues as severe as suicidal thoughts or attempts or chronic suicidality, there are many lessons that therapists can help clients learn through recovery.

LESSON 1: Healing is in the synthesis of opposites. Dialectical Behavior Therapy, or DBT for short, is the most popular and highly effective modality for suicidality. It revolves around the concept of accepting one’s self while also acknowledging a desire to change.

While we can often judge ourselves and hold ourselves (and/or others) to impossible standards, the reality is that we are not perfect, and yet we can learn to love and accept who we are in this moment.

LESSON 2: Recovery is not linear or “one size fits all,” therefore, accept and give advice cautiously and be patient with the healing process as it does not look the same from person to person. Even if we see similarities, consider the various reasons someone may be suicidal or have chronic suicidal thoughts. Issues like trauma related to homelessness, incarceration, abandonment, abuse, neglect, addiction, mental illness, anger, loss, trying and failing over

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To get a better picture, look no further than the U.S. Centers for Disease Control and Prevention Adverse Childhood Experiences study that shows the more traumatic experiences a person has had in their life, the higher risk they are for chronic stress, various diseases, ailments, addiction and mental health issues like suicidality.

LESSON 3: Increase the sense of safety, security, coping skills, and mental health resources before diving into deep conversations about trauma and the roots of suicidal thoughts. Deep conversations can be triggering and remind us of feelings and memories that are particularly burdensome, causing us to lose sleep, begin ruminating on thoughts we’ve tried to avoid, or turn toward unhealthy choices like alcohol, drugs, food, or more to cope. When we increase support, it’s like falling onto a bed, rather than a hard floor. With support in place, we then gradually open one metaphorical box—difficult topic—at a time to search for the root causes and learn the lessons stored there, before moving onto the next area with less overwhelm and unnecessary stress.

LESSON 4: Remember that the brain is trying to protect us, but it also may be lying to us. When something alarming happens, the brain notifies the amygdala—the part of the brain in charge of telling us to fight, fly, freeze or fawn in response to the crisis.

When an experience is traumatic, the brain tries to stay vigilant about future threats to make sure we are prepared in case danger happens again. This is a beautiful tool to have in our brain, but it may be activated when there is no longer any real danger. It can also become debilitating if our body and mind feels it is constantly in danger when it is not. Our body may feel like it’s telling us, “We can’t handle this, this is too much stress, this is too hard,” and thus self-destruction can feel like the only way out, but it is not.

approval. She has more than 15 years of experience as a mentor, speaker, leader and teacher and five years as a therapist, four years as a business owner and experience as a program coordinator. She is certified in Dialectical Behavior Therapy, Cognitive Behavior Therapy and Exposure and Response Prevention for Treatment Generalized Anxiety Disorder, Panic Disorder, ObsessiveCompulsive Disorder, Social Anxiety and phobias. She has completed suicide prevention trainings for ASIST and QPR with the

ability to train others in QPR. In addition, she is in supervision for Eye-Movement Desensitization Reprocessing and CAMS Care to assist clients struggling with suicidality and/or trauma-related concerns. Kay Bela Coaching & Counseling is located at 255 Butler Ave., Ste. 206, in Lancaster. For appointments and more information, call 717-508-7320, email KayBelaCoaching@ gmail.com or visit KayBelaCoaching.com.

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When it comes to working through these triggers and rewiring these messages, Eye Movement Desensitization Reprocessing (or EMDR) is very helpful. It even has safety and support steps built in for guidance, before discussing and re-processing the trauma. EMDR essentially lessens a highly charged memory or experience, allowing for greater clarity so that one can understand and begin to let go—a highly desired outcome of many people dealing with debilitating trauma that has led to their suicidal tendencies.

LESSON 5: Say no to our addiction of choice. For many, this is easier said than done, but it’s important to make this shift with intention, support, and clarity. When preparing to give up something, we can ask ourselves, “Why do I turn to this?” For instance, if someone is stressed, and they turn to alcohol to relax, then they need to find something else that also helps them feel relaxed. When we give up something, we need to replace it with something that will benefit us in the same (or better!) way. If we are not able to do it on our own, there is no shame in joining a support group, getting a mentor, or checking into a good recovery center to learn how to live without it.

While there are so many lessons learned during recovery from mental health issues, hopefully these tips offer helpful and healthy starting points for the healing process.

Kay Bela is pre-licensed professional counselor awaiting licensure application

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The Power of Slowing Down for Wellness

by Sheila Julson

While slowing down and being fully present throughout our days may sound simplistic, Good emphasizes that taking time to notice or reflect on everyday moments that add joy to life or bring a smile can help us slow down and remember why we do it all. “The journey is just as beautiful and important as the destination, and we don’t notice the journey if we are too focused on getting to the destination,” says Good.

“When we slow down and are present and aware, we are able to experience life in its fullest and all the emotions involved.”

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She advises that those emotions might also include feelings that people do not want to face, such as grief, anger or fear. “But learning to experience these emotions with safety and support teaches us that they are just messages that guide our next steps, like any emotion,” Good reports. “We also cannot fully experience joy, peace or gratitude if we numb the so-called ‘negative emotions’. When we learn to slow down and become present with all of our emotions, we are empowered to handle them with self-compassion.”

L

ife can often feel like a constant race to work the fastest, do more and always live up to others’ expectations, leading to a constant autopilot mindset. But learning to slow down and enjoy life can help us savor the journey that makes daily living worthwhile.

“In our fast-paced culture, we are surrounded by everyone’s highlight reels. All we see are others’ accomplishments, promotions and goals achieved,” observes counselor Meagan Good, founder of Take Heart Counseling & Equine Assisted Therapy. “Not many people share the process or the work it took to achieve those goals, and even fewer people share the failures or lessons learned along the way. This can subconsciously make us believe that we are somehow behind, not enough or failing in our own lives.”

For some people, slowing down can be harder than it sounds, explains Karen Mummau, owner of Matters of the Heart Counseling. She shares, “Some people relate constant busyness to a sense of worth or accomplishment. Others see it as a coping mechanism to avoid difficult circumstances and anxieties. Often, people interpret slowing down as not doing anything, when in fact, it may mean doing something that is enjoyable instead of something that is necessary.”

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Taking Intentional Down Time

Mummau believes some key benefits of slowing down include the ability to make better judgements. “If we take the time to truly weigh options and reflect on choices, we are less likely to make costly mistakes in our decisions. Another benefit includes heightened self-awareness, allowing us to reflect on our thoughts, emotions and relationships, which can ultimately lead to more fulfilling lives for ourselves and those around us.”

While many people seek out a work/ life balance, Mummau says that balance implies equal, but our work life and our personal lives are rarely equal in time. “We spend most of our days working, and without being intentional about our personal life, we miss out. I prefer the phrase ‘work/ life intentionality’, where we can be intentional about our work time and intentional

about our personal time,” she says. “Be intentional about your down time so you have the opportunity to recharge and be more productive in the long run.”

Integrated Health Care for the Whole Family

Good teaches her clients to focus less on goals and instead treat themselves with the same kindness and compassion they would show a friend. Using health goals as an example, she says, “Going to the gym with only the destination of weight loss in mind can quickly become a form of self-punishment. Instead, going to the gym with the thought of, ‘What would be kindest for me today?’ will help guide your workout and towards loving yourself along the journey.”

Follow Nature’s Cue

Malinda Harnish, owner of M. Harnish Counseling & Spiritual Direction, finds nature to be a valuable tool in slowing down. “One of the ways we can slow down our lives is to step outside. The natural world offers much to soothe the soul.

Pause to listen to the cardinal singing in the pine tree. Feel the winter wind on your face. Walk through a patch of trees in all of their barren nakedness, knowing that in just a few months, their leaves will push out and clothe the bark once again,” she says. “Pausing to be in that space of created things beyond humans brings us to a place of calm by slowing down the inevitable ticking of time that regulates our human world.”

Take Heart Counseling & Equine Assisted Therapy is located at 699 Wooltown Rd., in Wernersville. Call 717-917-7137 or visit TakeHeartCounseling.com. See ad, page 50.

Matters of the Heart Counseling is located at 45 W. Brandt Blvd., in Salunga. Call 717-2822908 or visit MattersOfTheHeartCounseling LLC.com. See ads, pages 49 and 55.

M. Harnish Counseling & Spiritual Direction is located at 228 E. Orange St., in Lancaster. Call 717-875-5066 or visit MHarnishTherapy.com. See ad, page 49.

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Healing Ways

Mindful Breathwork Managing Stress and Heart Health

by Sheila Julson

parasympathetic nervous system. The vagus nerve runs from the brain and through the body, down to the gastrointestinal system.

“It is the most complex of the cranial nerves and regulates heart rate and the body’s stress response,” says Poonacha Machaiah, CEO of The Chopra Foundation.

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Machaiah suggests breathwork as an effective mind-body practice to balance the nervous system and instill calm. It can serve as a pillar, along with nourishment, movement, restful sleep and connection with community and nature, toward maintaining homeostasis in the body. “Breathing is free medicine,” he asserts. “It is your anchor, and every breathwork technique starts with observing your breath and connecting with yourself and your body.”

T

he sympathetic and parasympathetic nervous systems are key partners in regulating heart rate, stress levels and breathing. Stressors such as traffic jams, work deadlines, financial limitations and family conflicts can disrupt this synchronized partnership and lead not just to

emotional anguish, but also to high blood pressure, inflammation and increased cardiovascular events.

An inquiry into how breathing relates to the nervous system begins with the vagus nerve, the largest highway within the

Stress or anxiousness sends the sympathetic nervous system into overdrive, affirms Meena Malhotra, M.D., a functional medicine practitioner and founder of Chicagobased Heal n Cure integrative clinic. The goal of breathwork, a catchall term for a variety of breathing practices, is to balance the autonomic nervous system. Many breathing techniques involve holding the breath, which stimulates the vagus nerve.

“Deep breathing is the best way to stretch and stimulate the vagus nerve,” Malhotra

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explains. “When the vagus nerve is stimulated, the parasympathetic nervous system is activated. Stimulating the parasympathetic nervous system is calming, which helps bring the body into balance.”

Just like how there are various types of yoga to achieve different goals, the same holds true for breathwork. “There’s something for everyone,” notes Sandy Abrams, the Los-Angelesbased founder of The C.E.Om and author of Breathe to Succeed: Increase Workplace Productivity, Creativity, and Clarity Through the Power of Mindfulness. “Breathwork is the love language of the nervous system. Being in a state of frequent, chronic stress—even lowgrade—makes it difficult to enjoy any experience. Breathwork can calm, balance or boost the nervous system. Simply by breathing in ways that calm the nervous system, you can immediately shift from stressed to calm.”

Abrams recommends simple breathing practices that don’t take a lot of time. “The nervous system can become more balanced and relaxed with even just one slow, light, nourishing breath,” she remarks.

For beginners, she suggests shifting from shallow, rapid chest breaths, which can induce stress, to deeper ones that activate the diaphragm. “It helps to place one hand on the belly and feel the expansion outward as you inhale for about six seconds, tracing the breath up to the chest and then slowly exhaling for six seconds.”

Abrams notes that her breathwork techniques are for relaxation and balancing the nervous system; those with contraindications should consult a physician. Malhotra adds that there are other ways besides breathwork to stimulate the vagus nerve, but some are not safe to do at home and should be done only under the guidance of a medical doctor.

The popular “four-seven-eight” method involves inhaling for a count of four, holding the breath for a count of seven and exhaling for a count of eight. “Four-seven-eight is a very effective stress reduction tool,” Malhotra says. “I suggest that everyone do it while stuck in traffic or while that hourglass cursor on the laptop is spinning. Instead of checking your email or fidgeting with your phone, do a breathing exercise.”

“These breath tools are free and accessible to anyone,” Abrams says. “They can be used in so many different ways, at different times. I encourage everyone to play around with their curiosity about these different breath tools.”

Other techniques may employ longer or shorter counts, but Abrams notes that there is no need to obsess over counting—just go by feeling. “Relaxation comes with extended exhales that are about twice as long as the inhale,” she asserts.

Sheila Julson is a freelance writer and frequent contributor to Natural Awakenings.

Abrams also uses the “bumblebee” technique, which increases nitric oxide to the nasal cavity. Simply inhale lightly and deeply through the nose and during the entire exhale, make a humming sound. The hum can be amplified by gently closing the ears.

The kid-friendly “lion’s breath” helps release stagnant energy. “Close your eyes and inhale through your nose. During the exhale, open your eyes wide, stick out your tongue and shake your hands. Hiss like a fierce lion,” Abrams advises. “Adding movement feels good and makes everybody laugh; laughter is breath, too.” Parents can use the lion’s breath to calm rowdy children in the car or while shopping. It can also help children learn to control their emotions.

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Conscious Eating

Plant-Based Milk Alternatives

more than 90 percent of Asian Americans being lactose intolerant, plant-based milk is a great alternative.”

When selecting beverage options, many consumers also weigh a company’s ethical choices. Alfano predicts the beginning of the end of traditional factory farming, saying, “People are seeing how inefficient and harmful meat production is and are making the connection between saving the environment and their lifestyle choices.”

Benefits for People and the Planet

by Carrie Jackson

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Leah Hoxie, senior vice president of innovation at Oatly North America, observes, “People opt for nondairy milk for a variety of reasons that are usually personal and nuanced. These can include allergies, nutrition, ethical and environmental concerns, and, of course, taste. Oatly makes nondairy milk alternatives that have the same creamy taste, frothy feel and functionality as cow’s milk while also generally having a lower climate impact. We’re also seeing generational differences in milk preferences, with a recent Oatly flash poll finding that 54 percent of Gen Z and 49 percent of Millennials prefer plant-based milk to cow’s milk.”

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hile plant-based milks have been around for centuries, they have historically played second fiddle to other dairy alternatives, but not anymore. As people are becoming more conscious of the impact their food choices have on their health and the planet, plant-based milk has turned into a mainstay in most grocery stores. Touting sustainability benefits, a creamy texture and pleasing flavors, soy, oat, almond, cashew and even macadamia nut milks are having their moment.

According to the Good Food Institute, 41 percent of American households purchased

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plant-based milk in 2022. Most major milk brands, such as Nestlé, are offering plantbased alternatives, while specialty companies like Elmhurst 1925 and Eden Foods are continually expanding their selection.

“Plant-based dairy is now more than 15 percent of the milk industry,” says Elysabeth Alfano, co-founder and CEO of VegTech Invest, a firm that manages the first exchangetraded fund dedicated to plant-based companies. “This is driven by the quality of the products, including oat, almond, soy, pea and hemp milks as proven options. With 65 percent of people worldwide and more than 80 percent of African Americans and

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Like many other plant-based companies, Oatly has expressed a commitment to creating lasting environmental change. “With roughly one-third of global greenhouse gas emissions coming from the food system, and about half of those emissions coming from the livestock or the animal-based sector, the greatest impact we at Oatly can have as a company is to convert people from dairy milk to oat milk. Our research shows that Oatly Barista sold in the U.S. has a 46 percent lower climate impact than comparable cow’s milk, supporting our larger mission to make it easy for people to eat better and live healthier lives without recklessly taxing the planet’s resources in the process,” explains Hoxie.

While plant-based milk alternatives may tout health benefits, the specific ingredients and processing methods play a role in their nutritional value. Just because something

is plant-based doesn’t automatically make it healthier. “There are misconceptions that either nondairy milks are automatically less healthy than cow milk or that they are inherently more nutritious, but the truth is it depends on what’s in the milk,” says Taylor Wolfram, a registered dietitian who specializes in vegan nutrition.

Plant-based dairy alternatives have differing nutritional advantages, and it is best for consumers to make their own comparison.

“Soy and pea milk—the protein superstars of plant milks—contain some fat and, when fortified, are an excellent source of calcium and vitamin D,” Wolfram explains. “Hemp has a little less protein, and oat and almond milks are very low in protein. Hemp milk is rich in ALA [alpha-linolenic acid, a type of omega-3 fatty acid found in plants]. Nondairy milks may or may not contain added sugars and fats or be fortified, so it is best to check the nutrition facts panel to see what levels of nutrients each specific product contains.”

Ultimately, the best plant-based dairy may be the one we love to consume. “Enjoyment and taste are highly subjective experiences,” Wolfram says. “I encourage folks to try different options and find what they like.”

Carrie Jackson is an Illinois-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJackson Writes.com.

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Delicious Dairy-Free Recipes Chef AJ’s Popeye’s Perfection YIELD: 2 SERVINGS

Liliya Kandrashevich/Shutterstock.com

1 cup water or unsweetened nondairy milk 12 oz baby organic spinach 1 small shallot

1 large date (or more to taste), soaked 1 cup ripe avocado 2 Tbsp fresh lemon juice

3 oz oil-free, salt-free sun-dried tomatoes Hemp seeds for garnish

Place the water or nondairy milk and the sun-dried tomatoes in a high-powered blender and process until dissolved. Add the spinach, shallot and date and process again until smooth. Add the avocado and lemon juice and blend briefly until smooth. Sprinkle with hemp seeds, if desired.

Recipes reprinted with permission from Unprocessed 10th Anniversary Edition, by Chef AJ, ©2022 by BPC.

Chef AJ’s Caramel Blondies YIELD: 16-20 COOKIES 8 oz pitted dates 8 oz unsweetened nondairy milk 3 tsp vanilla powder, divided 2 cups white sweet potato flesh 1½ cups rolled oats

½ cup millet, ground into flour 1 tsp cinnamon 2 cups mashed banana (approximately 3 bananas) Reduced-fat shredded coconut

AmalliaEka /Volosina/Ninell_Art /NassyArt/Volosina /CanvaPro

Soak the dates in the nondairy milk for several hours or overnight so they are very soft.

Create a paste by placing the dates, soaking liquid and 1 teaspoon of vanilla powder into a food processor fitted with the “S” blade, and processing until smooth. Remove ¾ cup of the date paste and place in the refrigerator to chill; this will be the frosting.

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Preheat the oven to 350° F. Place the remaining ingredients, including 2 teaspoons of vanilla powder, into the food processor with the remaining date paste, and process until smooth.

Pour the batter into a 9-inch square silicone baking pan and bake for 30 to 40 minutes (a shorter baking time will produce a moister blondie). Turn the oven off and allow the pan to cool in the oven.

Once the blondies are completely cool, frost with the chilled frosting. Sprinkling the cookies with reduced-fat shredded coconut is optional. Chill and cut into bars.

Chef ’s Notes: White sweet potatoes are also called Hannah or Jersey yams. Japanese or Murasaki sweet potatoes, which have a purple skin and white flesh, could be used as a substitute. Orange and purple sweet potatoes are not recommended for this recipe. Millet helps mitigate the gummy texture of oats.

Recipes reprinted with permission from Unprocessed 10th Anniversary Edition, by Chef AJ, ©2022 by BPC.

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No-Bake Pumpkin Dairy-Free Cheesecake

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YIELD: 6 TO 8 SERVINGS 1 packet (sleeve) graham crackers, finely ground 4 Tbsp coconut oil, gently warmed 16 oz nondairy cream cheese, room temperature 1 cup powdered sugar ⅓ cup pumpkin puree 1 Tbsp pumpkin pie spice ½ tsp salt In the food processor, grind the graham crackers until they are as fine as possible.

Add the coconut oil and pulse to combine.

Transfer the mixture to an 8-inch springform pan and firmly press into an even layer, bringing the mixture about 1 inch up the sides of the pan. Transfer to the fridge to chill while making the filling. In a mixer with a paddle attachment, or using a hand beater, mix the nondairy cream cheese, powdered sugar, pumpkin puree, pumpkin pie spice and salt until smooth and uniform. Pour into the prepared crust and smooth into an even layer. Transfer to the fridge and chill for 3 hours, or overnight.

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Healthy Kids

Helping America’s Kids Eat Better How Three Women are Leading the Movement

by Megy Karydes

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ccording to the U.S. Centers for Disease Control and Prevention, nearly half of children aged 1 to 5 have not eaten a vegetable today. Each week, nearly one in three won’t eat a piece of fruit, and more than half will have had at least one sugar-sweetened beverage. Kids consume 66 grams of sugar per day—that is a whopping 53 pounds of added sugar a year, according to the American Heart Association.

The foods and drinks kids consume have tremendous impact on their overall health, and these statistics suggest that many parents and guardians need to do a better job of steering their offspring toward more nutritious options. Mounting scientific evidence reveals that a healthy lifestyle from infancy to adulthood helps people maintain good health and reduce the risk of chronic diseases. Many youngsters today don’t eat enough nutritious meals, playing a major role in how they perform in school, according to a study published in Journal of School Health.

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Chef Phillip Ponticelli

Prompted by perceived needed changes in childhood nutrition, the private sector is stepping up to improve the ways we teach and feed our youngest, hoping to raise healthier future generations. Here are three examples.

Putting Nutrition First

Former First Lady Michelle Obama launched the “Let’s Move!” national campaign in 2010 to reduce childhood obesity and teach children and their caregivers how to create healthier eating habits and lifestyles, and her work didn’t end when she left the White House. In May 2023, she helped launch PLEZi Nutrition, a food and beverage company for children with a stated mission “to be a driver of change, creating higher standards for how we make and market food and beverages for our kids, leading with nutrition, taste and truth.”

“I’ve learned that on this issue, if you want to change the game, you can’t just work from the outside. You’ve got to get inside— you’ve got to find ways to change the food and beverage industry itself,” Obama said at

The Wall Street Journal’s Future of Everything Festival. “I’m proud to announce the national launch of a company designed not just to provide better products, but to jumpstart a race to the top that will transform the entire food industry.”

Teaching Healthy Eating in Schools

In 2009, Jyl Steinback created the national nonprofit Shape Up US to provide teachers, children, parents and communities with the tools they need to adopt healthy, lifelong habits. Rather than trying to impact school lunch programs that are notoriously difficult to change, the author and co-author of multiple books, including Think Outside the Lunchbox Cookbook, brings her nutritional curriculum into classrooms.

She created five booklets with hands-on activities that support sustainable living and plant-based nutrition, as well as the Hip Hop Healthy Heart Program for Children that focuses on cardiovascular health. Since 2009, her programs have been used in 34 states, reaching more than 100,000 children.

Steinback believes in the power of early education. “If you start with K [kindergarten] through sixth grade, you’re planting that seed,” she explains, adding that children are naturally curious and willing to try new things as long as they’re involved in the decision-making process. One way she coaxes kids to make better choices is by prompting them to go grocery shopping with their parents and pick a food they’ve never eaten before.

Fury recommends that parents and teachers model better behavior and improve the school food culture in general. Instead of using candy as rewards in the classroom, other incentives can be offered such as stickers, pencils or other non-food treats. She reminds parents and teachers that some children might have attention deficit disorder or other challenges that relate to impulse control or self-regulation, and high-sugar or highly processed foods and dyes are not good for them, or anyone.

Modeling Healthy Behavior

If children initially resist trying new foods, Fury encourages adults not to give up. “Boil it, mash it, sauté it, simmer it, roast it, serve it raw, serve it with sauce or serve it as a dip,” she suggests. It can take one to two dozen times of exposing a child to a new food before they’re even willing to try it, but the healthy benefits could be lifelong.

“We have this belief that we can feed children anything,” says public health nurse Meryl Fury, the president and CEO of Plant Based Nutrition Movement. “People will say, ‘Let them be kids; let them eat donuts; let them eat Pop Tarts.’ We feed them mac and cheese and chicken nuggets, and we think it’s fine, but our data shows that children have increasing rates of obesity, high blood pressure and Type 2 diabetes.

These are things that never occurred in children before, and it’s very much connected to our lifestyle.”

Megy Karydes is a Chicago-based writer and author of 50 Ways to More Calm, Less Stress: Scientifically Proven Ways to Relieve Anxiety and Boost Your Mental Health Using Your Five Senses.

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Natural Pet

Love on a Leash Mutual Benefits of Walking the Dog

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Lancaster-Berks

T

he emotional bond between dogs and humans is a powerful force that extends beyond mere companionship. Known for their unwavering loyalty and intuitive understanding, dogs offer a source of comfort and emotional support.

In return, the companionship and care provided by humans create a sense of security and happiness for their canine friends. The seemingly ordinary act of dog walking can bring vitality and other benefits to those on both ends of the leash.

Emotional Health Benefits

Strengthening Bonds: In a study conducted at Manchester Metropolitan University, in England, researchers aimed to understand how humans and their animal companions actively share spaces, specifically through the lens of walking experiences. The study called into question a common perception that humans always dominate, showing that during

NALancaster.com | NABerks.com

Hrecheniuk Oleksii/Canva Pro

by Dr. Ruth Roberts, DVM, CVA, CVH, CVFT, NAN

walks, power is negotiated through mutual interaction, disproving the idea that authority goes only one way. This understanding reveals the complex bond formed during walks, emphasizing that power is shared, adding to the special and mutually helpful connection between humans and their dogs.

Spending Time Together: Walking creates shared moments. Whether exploring familiar places or trying new routes, these shared experiences become lasting memories that make the connection between dogs and owners even stronger.

Communicating Nonverbally: While walking, owners and dogs interact without words. The leash becomes a kind of language, where owners express feelings and intentions through body language and energy, helping them understand each other better.

Fostering Trust: Walking builds trust and reliance. Dogs trust their owners to guide and protect them during walks, creating a sense of safety and mutual dependence, which deepens their bond.

walk their dogs are more likely to meet physical activity recommendations and exhibit greater functional ability compared to non-dog owners.

companionship. In return, humans provide the care, attention and love that form the bedrock of this unique relationship.

Enjoying Quality Time and Affection: Walking is a time for closeness and affection. A simple pat, a gentle scratch or just being near each other during walks creates moments of connection that strengthen the emotional tie between dogs and their owners.

Cardiovascular Health: An assessment of studies and data by the American Heart Association concluded that dog ownership is likely linked to a reduced risk of cardiovascular disease. This positive association is primarily attributed to the active practice of dog walking.

Physical Health Benefits

Quality-of-Life Benefits

Physical Well-Being: The relationship between dogs and humans contributes significantly to the physical health of both parties.

For Melissa Sherman, an animal communicator, energy healer and holistic pet health coach, a walk is more than just a routine.

It is a holistic strategy to improve her pets’ well-being. Leading her pack of seven dogs through daily forest walks becomes a channel for physical vitality, mental engagement and emotional catharsis. Sherman’s insight reinforces the idea that regular nature walks contribute not only to the physical health but also to the overall happiness of both dogs and their human companions.

Exercise Opportunity: Regular activities like dog walks also provide valuable exercise for their human counterparts.

Research published in The Gerontologist indicates that older adults that regularly helping you to promote a foundation of

Positivity, Self-love & Personal Peace

Ruth Roberts is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet.

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Stress Reduction: Studies have shown that the presence of a dog can have a calming effect on humans, reducing stress levels and promoting overall mental well-being.

The simple act of petting a dog releases feel-good hormones, creating a harmonious cycle of emotional support.

Increased Happiness: Dogs bring joy and a sense of purpose to human lives, particularly for those living alone or facing health challenges. The responsibilities of caring for a pet instill a routine and structure that contribute to an enhanced quality of life.

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Unconditional Love and Companionship: Perhaps the most profound aspect of this bond is the unconditional love and companionship exchanged between dogs and humans. Dogs are non-judgmental, offering a constant source of emotional support and

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Wise Words

Mimi Guarneri on Treating the Heart With Love

by Sandra Yeyati

A

Guarneri is board certified in cardiovascular disease, internal medicine, nuclear cardiology and integrative holistic medicine.

She is a founder and president of The Academy of Integrative Health and Medicine; co-founder and medical director of Guarneri Integrative Health, in La Jolla, California; and a clinical associate professor at University of California, San Diego. In 2012, The Institute for Functional Medicine honored her with the Linus Pauling Functional Medicine Lifetime Achievement Award. Guarneri is the author of The Heart Speaks: A Cardiologist Reveals the Secret Language of Healing and 108 Pearls to Awaken Your Healing Potential.

What is holistic cardiology?

It’s about treating the whole person—body, mind, emotions and spirit. If you have a tree with sick fruit on it, you can keep cutting off the branches, or you can ask, what does the tree need?

Does it need more sunlight or water? How is the soil? Does it have minerals?

With patients, the question we should be asking is why does someone have diabetes, high blood pressure or heart disease?

And then you ask, what is the soil of a human life made of?

That soil is made of micro and macro nutrients, physical activity, having a purpose in life, joy and a good night’s sleep. At our center we call these the pearls of health.

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NALancaster.com | NABerks.com

MimiGuarneriMD.com

fter graduating first in her class at The State University of New York Medical Center, Dr. Mimi Guarneri began her career at Scripps Clinic, in San Diego, as an attending physician in interventional cardiology, where she placed thousands of coronary stents. Recognizing the need for more comprehensive and holistic approaches, she founded the Scripps Center for Integrative Medicine and served as medical director for 15 years, combining state-of-the-art cardiac imaging technology with lifestyle programs and alternative therapies like acupuncture, healing touch, meditation and yoga to diagnose, prevent and treat cardiovascular disease.

How do you diagnose people by listening to their stories?

We know through research that relationships between patients and physicians affect outcome. People who bond with their physicians have lower cholesterol or blood sugar levels because they’re more likely to be compliant with medications. We also know that events don’t happen in isolation. When people have major, life-changing events—death of a spouse or child, divorce—all of a sudden, they start having cancer, sudden death and heart attacks.

So, when I look at someone that had a heart attack, I don’t just want to know about their symptoms the day of the attack. I also want to know what was going on six months before, because that’s where you find the story. “I’ve been under stress. I lost my

job. I lost my house. My wife told me they wanted a divorce.” This is where you start to get the stories that add up to the ultimate cardiovascular event.

A DOCUMENTARY FILM BY HIDEYUKI TOKIGAWA

How do you translate that inquiry into the healing journey?

Everyone needs something different at a different point in their life. Some people need to change what they’re eating or start walking, but then you have to look at why they’re not taking care of their physical body. Depressed people say, “I have 20 friends in this pack of cigarettes.” They don’t say, “Let me eat Brussels sprouts and take a walk.” I have to deal with the underlying issue, which could be things like depression, stress or loneliness. I also want to know my patient’s spirituality, because if they believe in a higher power, we can tap into that to give them strength and help transform what’s going on.

What tools do you have in your integrative medical arsenal?

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The whole framework of integrative medicine is to understand and use the wisdom of other global healing traditions. For a patient with back pain, I may use healing touch, acupuncture, massage and medication. I may send somebody who is stressed to transcendental meditation training. I may pull from Ayurveda to help people with digestive issues.

The most important thing is looking at your life and finding joy, meaning, purpose, looking at where you can serve, where you can connect. This is the piece that is missing in many people’s lives.

Also, look at where you are holding onto anger. Have you done your forgiveness work? How can you begin to practice gratitude?

Why do you say that patients are motivated not by fear but by caring?

They’re motivated by love. Love is the secret ingredient. People will do everything for three months after a heart attack because they’re terrified, and then they go back to their old ways. They start to gain weight because they never did the deep work to look at what got them there in the first place.

A perfect example is one of my heart patients who came in with a walker. She said she had sciatica, and immediately we gave her a shot for her pain. We also did some acupuncture. I got a beautiful message from her the next day, which made no mention of the shot or the acupuncture. Instead, she said, “I felt so much better from the second you gave me a hug.” It’s that kind of connection that makes all the difference.

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Sandra Yeyati is national editor of Natural Awakenings.

February 2024

41

Green Living

Lowering Our Battery Footprint A Look at Personal Strategies and Emerging Technologies

Just_Super/doomu/ Vitalii Petrushenko/CanvaPro

by Kelcie Ottoes

A

mericans love their disposable batteries. Every year, they buy and discard about 3 billion of these small-sized power sources that keep cellphones, flashlights, toys and computer accessories running. Lithium-ion and alkaline batteries dominate the market due to their efficiency and versatility. While single-use batteries significantly tax the environment, advancements in production, lifespan and recycling can lead to a greener future.

It isn’t easy to create batteries. For one thing, minerals must be extracted from the Earth. Lithium-rich brine is pumped into evaporation ponds, and after the water evaporates, the concentrated brine is processed to harvest the metal. This practice can lead to the contamination of local ecosystems and water basins, toxic emissions and respiratory issues for people living nearby.

While sending any item to a landfill is problematic, batteries are especially complicated because they are made with toxic elements such as cadmium, lead, nickel and electrolytes, as well as other chemicals, all of which can leach into the soil and water system. In addition, lithium can ignite and release chemicals into the air. According to Heal The Planet, Americans create 180,000 tons of hazardous waste from batteries annually, including 86,000 tons from alkaline batteries and 160 million cellphone batteries.

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NALancaster.com | NABerks.com

Although alkaline batteries may legally be thrown out in the regular trash because they fall below federal hazardous waste standards, conscientious citizens recycle them when that option is available, as they contain dangerous elements, including lead.

Button cell batteries used in watches and garage door openers contain tiny amounts of mercury and should be recycled. Rechargeable batteries should be taken to a local recycling facility that specializes in batteries.

“Sustainability is everything for battery manufacturers, despite what a lot of people think,” says Chris Groves, manager at Groves Batteries and the proprietor of TITAN Lithium. “Recycling is imperative to a sustainable market, as recycled materials can be put back into production chains at a lower cost.” A broad-ranging solution is a circular battery economy: a model of production and consumption that extends the life of a battery and its components as long as possible by sharing, leasing, reusing, repairing, refurbishing and recycling its materials.

Electronic Vehicle Revolution Fourteen percent of new cars sold in 2022 were electric, up from less than 5 percent in 2020. By 2030 there will be between 145 and 230 million electric vehicles (EV) on the road. The federal government requires manufacturers to warranty that EV batteries will maintain at least 70 percent capacity for a minimum of eight years or 100,000 miles. Because EVs are relatively new, the average life expectancy of their batteries is not yet known. However, each time an EV battery is charged and discharged, it loses some capacity and eventually will need to be replaced.

Recycling old EV batteries will help keep up with demand and reduce their environmental impact. A report from the International Energy Agency estimates that by 2040, recycled quantities of copper, lithium, nickel and cobalt from spent EV batteries could reduce supply requirements for these minerals by about 10 percent.

Most retired EV batteries still have some storage and energy capabilities, even if they are not at their original power levels.

Alternative uses for old batteries are being explored, including solar power storage, energy for streetlights or as backup generators in homes. One study in Nature Communications predicts that short-term power grid storage demand could be met by 2030 across most regions using old EV batteries.

Advances in Battery Technology

Solutions for more sustainable batteries are being explored. “New chemistries are focused on using non-rare earth materials like sodium or sulfur, which we have in abundance and are a lot less damaging than lithium mines to extract,” says Groves.

Iron-air batteries are currently being developed as energy storage. They are ten times cheaper than lithium batteries and use iron, one of Earth’s most abundant resources. Lithium manganese iron phosphate batteries could be the only battery a car will ever need. They have a range of more than 600 miles on a single charge and a potential 2.4-million-mile lifetime.

Solid-state batteries use lithium, but they generate more power and can take up to seven times more charges in their lifetime without the risk of explosion.

Tips for Battery Care and Recycling

Everyone can help make the most of their batteries with a few simple practices.

Disposable Batteries: Turn off devices and remove the batteries when they are not in use. Store batteries so they are not in contact with each other in a place that is below 72°F, but above freezing. Do not toss them out at the expiration date; this is when power starts to decline, but the battery is still usable. To recycle, batteries may be taken to a participating homeimprovement store. Find nearby drop-off locations at Call2Recycle.org/locator or Earth911.com.

Priceless lifetime, life-changing whole health benefits for less than the cost of a smoothie a week!

Rechargeable Batteries: Do not leave rechargeable batteries plugged in all the time and do not allow them to drain their power to zero. Power down devices to avoid extra use. On cellphones, turn off the location mode and use the lowerpower mode and dim-light settings.

Kelcie Ottoes is a writer for sustainable businesses and frequent contributor to Natural Awakenings.

February 2024

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Calendar of Events identify coping tools. Space limited, registration required. For info/to register: 717-3912413 or 888-282-2177 by 2/7 to discuss with a Bereavement Counselor. Pathways Center for Grief and Loss. HospiceCommunity.org.

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.

Thursday, February 15

Visit our online calendar where you can find updated event and class information and share your events for free.

Date Night Cooking Class – 6-7:30pm.

Discover healthy eating, cook a new recipe and make memories of love, laughter and good food. Childcare available at the YMCA. Tri Valley YMCA Richmond Program Center. Reservations required. For info contact: YMCA, 14432 Kutztown Rd, Fleetwood. 610944-6515. YMCARBC.org.

Tuesday, February 6

Cooking Class: Tortillas and Carnitas – 6-8pm. Ages 16+. Learn how to make tortillas right at home, plus how to make meltin-your-mouth carnitas and all the fixings for a Mexican fiesta. Get tips on how to use a multi-cooker and complete the meal with delicious Tres Leches cake. Hands on. BYOB. Registration required. $85. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz.

717-435-8890. ZestChef.com.

Friday, February 9

New Moon Alignment: Yoga Asana, Meditation and Sound Bath – 6:30-8:30pm. An enchanting evening of serenity, blending the rhythmic flow of nourishing asanas and the profound stillness of guided meditation.

Immerse yourself in a soul-stirring sound bath, harmonizing mind and body with resonant vibrations. $40. Creation Yoga, Alliance Fitness Center, 1 Meridian Blvd, Wyomissing. 610-780-3168. TGCreations.com.

Saturday, February 10

Retreat - Spiritual Healing: Connecting to Joy and Purpose in Our Lives – 10:30am4pm. For those dealing with general mental health and well-being or questioning their choices and relationship with alcohol, drugs or other addictive behaviors. Explore attitudes and barriers to accessing joy, enjoying the process of play and the power of meditation, prayer and other contemplative practices in our healing. Registration required. $10. The Urban Well at St James Episcopal, 119 N Duke St, Lancaster. 717-3974858. SaintJamesLancaster.org/Joy.

Sunday, February 11

Ecological Gardener Training Program – 16 wks thru 5/3. Participants will learn how to design and nurture healthy and biodiverse ecosystems in human spaces and explore native plants, pollinators, lawn conversion methods, scaled designing and seasonal management techniques that can be applied to commercial, schoolyard and residential spaces. $1200, $200 non-refundable deposit required. The Horn Farm Center, 4945 Horn Rd, York. 717-757-6441.

HornFarmCenter.org.

Lancaster-Berks

Open House and Pop-up Concert – 11am8pm. Meet Jen Lobo Rose of Resonate You. Listen to singers from the studio share their voices and learn more about singing bowls and Vibrational Sound Therapy. Free. Resonate You at Pop-up Shop, 354 N Queen St, Lancaster. ResonateYou@gmail.com.

ResonateYou.com.

Sunday, February 18

Sonic Valentine – 6:30-8pm. Soothing sounds, chocolate and roses in a beautiful, peaceful sanctuary. A variety of instruments played gently and skillfully sending the healing power of love. A unique valentine for yourself, a friend, a beloved. Registration required. $30. Soundwise Health, 313 W Liberty St, Lancaster. 610-301-4356.

SoundwiseHealth.com.

Chakradance Freedom – 1-2:30pm. A healing movement practice that helps you to feel more balanced and puts you in touch with your inner wisdom. It’s a journey of self-discovery through chakra specific music, guided imagery and your own spontaneous dance. $35. Bldg. 7 Yoga, 220 N Park Rd, Wyomissing. 484-755-5705.

Bldg7Yoga.com

Tuesday, February 13

Tuesday, February 20

Cooking Class: Mardi Gras Magic – 6-8pm.

Ages 16+. Immerse yourself in the vibrant and flavorful traditions of this lively celebration as Chef Linda Leeking guides you through the creation of a feast fit for a carnival. Hands on. BYOB. Registration required. $80. 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, February 14

Newly Bereaved Program – 6-7:30pm. Via Zoom. If your loss was recent, this 3-wk series provides an overview of common grief responses and will help you to begin to

Teens Cooking Club: Valentine’s Day Treats – 2-4pm. Ages 12-15. Instructor Gwen Eberly guides teens in exploring the joy of creating heartwarming and delicious treats perfect for spreading love this Valentine’s Day. Hands on. Registration required. $80.

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

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Friday, February 16

NALancaster.com | NABerks.com

Meh to More: Happiness Skills to LevelUp Your Life – 6:30-8:30pm. 6 wks Tuesdays thru 3/26. Learn how to turn from languishing to flourishing using scientifically proven practices rooted in Positive Psychology to start living a life you can love. $300. Registration required. Creation Yoga, Alliance Healthcare, 1 Meridian Blvd, Wyomissing.

610-780-3166. TGCreations.com.

Wednesday, February 21 Mikhail Nilov/ Pexels.com

Friday, February 2

Group Spiritual Direction – 5:30pm. Six consecutive Thursdays. Find a deeper connection with God and others through facilitated reflection and contemplation.

Registration required. $125, scholarships available. The Urban Well at St James Episcopal, 119 N Duke St, Lancaster. 717-3974858. SaintJamesLancaster.org.

Coping with Overdose Loss – 6:30-8pm. 6 wks thru 3/27. Ages 18+. Support series for any adult grieving a death from an overdose that occurred at least 4 months ago.

The group provides a safe place to share your questions and painful experiences with others who will understand and offers the healing support found when others have had a similar experience. Free. For info/to register: 717-391-2413 or 888-282-2177 by 2/9 to discuss with a Bereavement Coun-

selor. Pathways Center for Grief and Loss.

HospiceCommunity.org.

Thursday, February 22

Parent/Grandparent and Child Cooking Class: Indian Favorites – 5:30-7:30pm.

Ages 5+. Embark on a culinary adventure togther as our talented instructor Gwen Eberly guides you through the vibrant and aromatic world of Indian cuisine. This hands-on cooking class is not just about creating delicious dishes; its about creating lasting memories in the kitchen. Registration required. $80. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890.

ZestChef.com.

Sunday, February 23

Cooking for a Cause: A World Central Kitchen Fundraiser – 6-8pm. Ages 16+. Explore the flavors that fueled World Central Kitchen’s vital work in disaster relief and hunger alleviation. Come together, cook with purpose, and make a difference – one delicious dish at a time. Hands on. BYOB. All proceeds go to WCK mission. Includes a WCK Cookbook. Registration required. $95.

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

Saturday, February 24

Snow Moon Sound Ceremony – 7-9:30pm.

Sound Ceremony, followed by intention fire, followed by community building tea and chat. $25 suggested donation.

Tone Sound Massage Energy, 153 E High St, Ste 101, Elizabethtown. 223-227-1771.

ToneSoundMassage.com.

Sunday, February 25

Yoga Nidra & Crystal Bowls – 1-2:30pm. You will be guided through a yogic sleep meditation that will allow your mind and body to slip into a deep state of relaxation. The brain will switch from beta to alpha waves, signalling the transition from activity to meditation. $25. Bldg 7 Yoga, 220 N Park Rd, Wyomissing. 484-755-5705. Bldg7Yoga.com.

Monday, February 26

Women’s Memoir Writing Class – 6:308:30pm. Mondays thru 3/25. Via Zoom. “Exploring our Life Stories.” A safe haven for capturing the memories that matter to us most.

Write From the Heart. Registration required.

717-393-4713. WriteFromTheHeart.us.

Tuesday, February 27

From Thriving to Surviving – 6-8pm. Every other Tuesday thru 5/7. Reflect on your current stress level and satisfaction in different areas of your life. Education and discussion will also include the basics of good nutrition and the connection between eating healthy and better mental and physical well-being. Free. Space limited, registration required. Call 717-391-2413 or 888-2822177 by 2/15 to discuss with a bereavement counselor. Pathways Center for Grief and Loss. HospiceCommunity.org.

Plan Ahead Monday, March 4

Forearm Fusion Continuing Education – 9am-5:30pm. Taught by Jim Funk, therapists will learn the foundations for improving body mechanics and how to use all aspects of the forearm and elboy allowing the therapist to provide their client with a custom massage without using hands or thumbs. $189. Registration required. Create Balance Wellness Center, 1910 Fruitville Pk, Ste 6, Lancaster. 717-538-3197.

CreateBalanceWellnessCenter.com.

Save The Date

The Way Acupuncture & Healing Arts Open House Meet the practitioners, see the healing space, and enjoy special offers, samples, prize drawings and more. Free.

Saturday, March 9 • 1-4pm The Way Acupuncture & Healing Arts, 313 W Liberty St, Ste 137, Lancaster.

717-204-2937 • TheWayAcupuncture.com

Sunday, March 10

Personal Mandala Workshop – 10am2pm. Embark on a transformative journey of self-discovery through the captivating art of mandalas with acclaimed artist Jill Althouse-Wood. Prepare by going inward and reflecting on personal growth followed by creating your own painted, drawn and/ or collaged tree-ring mandala on a 10x10 inch stretched canvas. Registration required. $60 Radiance/Herbs from the Labyrinth, 1 W Grant St, Lancaster. 717-290-1517.

HerbsFromTheLabyrinth.com.

Saturday, March 23

Trager Releasing the Shoulder Girdle – 9am-5:30pm. Two-day course thru 3/24.

Trager uses the natural rhythms of the body’s weight and structure to help rediscover ease, freedom of restriction and fluidity of function. This 16-credit course will focus on releasing the shoulder girdle. $300. Registration required. Create Balance Wellness Center, 1910 Fruitville Pk, Ste 6, Lancaster. 717-538-3197.

CreateBalanceWellnessCenter.com.

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.

Continuing Education MASSAGE THERAPY CONTINUING EDUCATION – 2024 is license renewal year.

Register now for your CE courses offered

by Create Balance Wellness Center, 1910 Fruitville Pike, Suite 6, Lancaster. 717538-3197. To register, visit CreateBalance WellnessCenter.com.

Opportunities FOSTER PARENTS URGENTLY NEEDED – YOU can make a difference in the life of a child. There is a shortage of foster parents in our area and loving, stable homes are needed to provide safety, stability and care.

Find out more by calling 610-655-5555 or visit BuildingKidsLives.org.

Services FABULOUS SPECIALS – Massage Therapy, Reflexology, Infrared Sauna, Energy Work and more. By appointment only. Must purchase/schedule online at JudithGabriel. abmp.com. Questions call 484-525-6563.

REIKI NEW CLIENT SPECIAL – $25/30-minute, $50/60-minute reiki session of gentle energy work with little or no touch. Quiet your mind and body, and find relief from chaos, stress and anxiety. Certified reiki practitioner. Book with Katrina at 484-638-4007 or Katrina@Now-Zen.live. Now-Zen.com.

THINKING OF BUYING OR SELLING YOUR HOME? Contact Matthew Grantkowski from Remax of Reading at 484-719-7000 or MattSellsBerks.com. Discover your dream home with expert, seamless real estate service.

Save The Date JULY 6-15, 2024 Costa Rica Wellness Retreat Be Well With Charlita offers a tropical wellness adventure on the Caribbean coast of Costa Rica. Includes yoga and fitness classes and workshops, ecotourism and cultural learning, accommodations and meals, and time in nature and at the beach. $1,800 plus airfare.

Register by 2/1/2024. Space limited.

For info: atxcharlita@gmail.com.

Post your calendar events in the online

COMMUNITY CALENDAR for FREE

February 2024

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Lancaster-Berks

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.

Unity of Reading – 10:30-11:30am. Join us each Sunday for community and positivity.

Unity of Reading, 4443 10th Ave, Temple.

610-929-1990. UnityOfReading.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.

Sunday for Sound – 7-8:30pm. 1st Sundays. Join Joseph as he provides the soothing soundscape for your meditative journey within. Registration required. $25.

Tone Sound Massage Energy, 153 E High St, Ste 101, Elizabethtown. 223-227-1771.

ToneSoundMassage.com.

Monday

Hatha Flow Yoga – 4:30-5:30pm. Mindfully move through posture that will develop strength, flexibility, and balance. Variations will be offered, allowing you to choose the level of challenge that feels right for you. $15. Creation Yoga. Held at Alliance Fitness Center, 1 Meridian Blvd, Wyomising. 610780-3166. TGCreations.com.

Sound Immersion Meditation – 5-6pm.

Using a combination of tuning forks, Himalayan singing bowls, gongs, and other instruments, prepare to be immersed in sound and vibration to release stress and induce a deeply meditative state. $20.

Registration required. Hempfield Apothetique, 100 W Walnut St, Lancaster.

HempfieldApothetique.com.

Tai Chi – Qigong – 5-6pm. Learn balance, increase vitality, improve posture and anatomical alignment, improve muscle tone, core strength and enjoy and uplifting and supportive community. $80 for 10 classes, drop-in $10/class. Gentle Dragon Tai Chi of Lancaster. 226 N Arch St, Lancaster. 717-7259020. GentleDragonTranscendence.com.

Mindful Yoga – 6-7pm. Onsite and via Zoom. Slow down your breath, your body, and your mind. Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858.

UrbanWell.org.

Foster/Adoption Support Group – 6:308pm. Every 3rd Monday of the month.

Parenting foster or adoptive children can

NALancaster.com | NABerks.com

be challenging and it’s crucial to have a supportive community around you. Join us to connect with other families going through the same journey. With our help, you won’t have to face the challenges alone. $35 per couple. Matters of the Hearth Counselling at Wheatland Presbyterian Church, 1135 Columbia Ave, Lancaster. 717-282-2908 (ask for Dan).

MattersOfTheHeartCounselingLLC.com.

Tuesday

Contemplative Prayer/Meditation – 8-8:30am. In person and via Zoom. Free.

Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858. For the Zoom link, visit UrbanWell.org.

Parent Support Group – 6-7:30pm every 2nd Tuesday of the month. Join our support group for parents of children diagnosed with mental health disorders. We will work together to establish boundaries, communicate our own emotions, and discover the best strategies to support our children and ourselves through this journey. $30 per couple. Matters of the Heart Counseling Llc, 45 W Brandt Blvd, Salunga. 717-282-2908.

MattersOfTheHeartCounselingLLC.com.

Restorative Yoga – 6:30-7:30pm. Practitioners will be guided through a series of deeply supported poses using bolsters, blankets, and blocks. Great for those recovering from injuries or who suffer from arthritis, tendonitis, lower back pain or from too much stress in your life. Perfect for all levels. Packages available; drop-in $15/class.

Creation Yoga. Held at Alliance Fitness Center, 1 Meridian Blvd, Wyomissing. 610-7803166. TGCreations.com.

Wednesday

Hatha Flow with Tiffany – 5:30-6:30pm.

Blend ancient yogic wisdom with modern approaches to promote physical strength, flexibility, and mental tranquility. Embark on a journey of self-discovery, balance and self-care. $15. Creation Yoga at Alliance Fitness Center, 1 Meridian Blvd, Wyomissing.

610-780-3166. TGCreations.com.

Community Yoga at Create Balance – 6-7pm. Every 1st Wednesday. Join us for community yoga. By donation; space limited. Save a spot by pre-registering. Create Balance Wellness Center, 1910 Fruitville Pike, Ste 6, Lancaster. 717-538-3197.

CreateBalanceWellnessCenter.com.

Sound Therapy at Create Balance – 6-7pm.

Every 4th Wednesday. Sound therapy allows the body to be in its natural state of harmony and well-being. Relax through receiving powerful vibration from crystal and Tibetan singing bowls, gongs and chimes.

Registration required. $20. Create Balance Wellness Center, 1910 Fruitville Pike, Ste 6, Lancaster. 717-538-3197. CreateBalance WellnessCenter.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.

HeathChiropractic.com.

tures. All experience levels are welcome. $15. Creation Yoga. Held at Alliance Fitness Center, 1 Meridian Blvd, Wyomissing. 610780-3166. TGCreations.com.

Thursday

Yoga for Chronic Pain – 10:30-11:30am. (Beginning 1/11). Through the practices of deep breathing, guided relaxation and very gentle stretches, you can begin to create a new relationship to your pain. $10-$17/class. The Yoga Place, 9 Hahnstown Rd, Ephrata. 717336-5299. TheYogaPlaceInEphrata.com.

Tai Chi – Qigong – 5-6pm. Learn balance, increase vitality, improve posture and anatomical alignment, improve muscle tone, core strength and enjoy and uplifting and supportive community. $80 for 10 classes, drop-in $10/class. Gentle Dragon Tai Chi of Lancaster. 226 N Arch St, Lancaster. 717-7259020. GentleDragonTranscendence.com.

Restorative Yoga – 7-8pm. Designed to combat the mental and physical repercussions of everyday stress. $15. Registration required. Hempfield Apothetique 100 W Walnut St, Lancaster. Hempfield Apothetique.com.

Friday

Contemplative Prayer/Meditation – 6:457:15am. In person and via Zoom. Free. 717-

Erik Karits/ Pexels.com

Contemplative Prayer/Meditation – 8-8:30am. In person and via Zoom. Free.

Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858. For the Zoom link, visit UrbanWell.org.

397-4858. 119 N Duke St, Lancaster. For the Zoom link, visit UrbanWell.org.

Mindful Yoga – 9-10am. Onsite and via Zoom. Slow down your breath, your body, and your mind. Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858.

UrbanWell.org.

Release and Rejuvenate Yoga – 12-1pm.

Onsite and via Zoom. Take a moment for emotional, mental, and physical release.

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. WestEnd YogaStudio.com.

Gentle Yoga – 4:30-5:30pm. Seeking a softer, introspective yoga experience? Find solace, reduce stress, and enhance your mobility through a blend of breathing exercises, mindfulness and gentle yoga pos-

Yoga Foundations – 8:30-9:30am. Focuses on building strength, body awareness, mobility, and flexibility through a series of gentle poses and movements with emphasis on alignment, breath awareness and mindful movement. $15/class.

Creation Yoga at Alliance Fitness Center, 1 Meridian Blvd, Wyomissing. 610-780-3166.

TGCreations.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. $17. Radiance, 13 W Grant St, Lancaster. 717-290-1517. HerbsFromThe Labyrinth.com.

Astrology Readings by Leo – 11am & 2pm.

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.

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February 2024

47

Community Resource Guide Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Advertising@NALancaster.com or visit NALancaster.com or NABerks.com.

Acupuncture

LANCASTER ACUPUNCTURE

Beverly Fornoff Eden Natural Care Center 600F Eden Rd • Lancaster 717-381-7334 LancasterAcupuncture.com

Discover your body’s natural ability to h eal with th e 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 43.

THE WAY ACUPUNCTURE & HEALING ARTS

Janessa Benedict, MSOM, LAc 313 W Liberty St, Ste 137 • Lancaster 717-204-2937 TheWayAcupuncture.com Providing customized treatments targeting the root cause of problems by activating the body’s innate ability to heal itself through Chinese medicine. Treating disorders of the musculoskeletal, neurological, gastrointestinal, gynecological, respiratory and emotional systems. Let’s make you our next success story!

Bodywork

SUPERNATURAL WELLBEING, LLC

Grace Henderson, LMT 342 N Queen St • Lancaster SupernaturalWellbeingLLC@gmail.com 717-803-6207 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 yo u to m a ke n e ce s s a r y changes to create the fabulous life you want to live. LGBQTIA+ friendly.

CBD/Hemp Products HEMPFIELD BOTANICALS HEMPFIELD APOTHETIQUE

100 W Walnut St • Lancaster 717-874-8480 HempfieldBotanicals.com

Hempf ield Botanicals embraces that wellness is the foundation for living a full and vibrant life. We create the THC-free and fullspectrum CBD products to help people find relief from pain and inflammation, sleep problems, anxiety, headaches, lack of energy and more. Certified B-corp, vegan, certified cruelty-free, sustainable and thirdparty tested. See ad, page 25.

NIGHT AND DAY CBD HUB

NightAndDayCBDHub.com NightAndDayEnt2018@gmail.com 484-752-0019 Birthed from Night and Day Network LLC, Night and Day CBD Hub is a CBD online shop where you will f ind alternatives to smoking tobacco cigarettes and effective methods for pain relief. Our CBD products are grown and manufactured with the upmost quality in Lancaster County, PA. See ad, page 5.

Chiropractic

A THERAPEUTIC EFFECT

Dr. Andrew Ashton 313D Primrose Ln • Mountville 717-285-9955 • ATherapeuticEffect.com Prov i d i n g a n a rray o f 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 specif ic adjustments to support the body for benefits that will last.

CAVALLO HEALTH

CHILDREN’S HOME OF READING

11 Green Tree Rd • Quarryville 717-806-5672 656 East Main St • New Holland 717-351-0631 CavalloClinic.com

Serving children and families in crisis for over 135 years, the Children’s Home of Reading (CHOR) is a multi-faceted social service nonprofit offering specialized residential, educational and community-based programs to help both at-risk children and their families. See ad, page 35.

Taking a personalized approach to your health, we identify the root causes of your symptoms and illness, offering customized treatment options to help you reach your health and wellness goals. We provide chiropractic, spinal decompression, Webster Technique, digital X-rays, cranial sacral therapy, functional and naturopathic medicine, family medicine, IV therapy, and more. See ad, page 31.

Children’s Services 1010 Centre Ave • Reading BuildingKidsLives.org 610-655-5555

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).

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Lancaster-Berks

NALancaster.com | NABerks.com

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 healthcare. We do things the right way, all the time, every time. Discover the healing power that lives within you and take control of yo u r h ea l t h a g a i n . A l s o offering massage and lymphatic drainage.

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 Te c h n i q u e , Q u a n t u m Neurology, Nutritional counseling, traditional Chiropractic and other cutting-edge techniques. See ad, page 12.

LINK CHIROPRACTIC CLINIC

Dr. Thomas B. Wachtmann, DC 3130 Pricetown Rd • Fleetwood 610-944-5000 DrWachtmann.com High-quality, patient-focused Chiropractic Care, and Functional Diagnostic Medicine evaluation and treatment. We focus on correcting the underlying causes of many disorders, diseases and conditions. Call for a complimentary consultation and benefits check. See ad, page 22.

Clinical Aromatherapist INSHANTI

Debra Stoltzfus 48 Slaymaker Hill Rd • Kinzers 717-587-3990 • Inshanti.com Trust a nationally certif ied aromatherapist specializing in clinical consultations. Deb can work direc tly 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 f rom the farmers, half- and full-day education courses with certification are offered. See ad, page 22.

Coaching CREATE A LIFE WORTH LIVING

Stephane Poncelet 570-449-2219 Calwl2022@gmail.com

As a result of our sessions, you will observe and respond to the conflic t , emptiness and loneliness that stem f rom family disfunction and mourn the unchangeable past. You will own your truth, grieve your losses, and become accountable for how you live your life today. You will show yourself the love, patience and respect you deserve as you create a life worth living!

KAY BELA COACHING & COUNSELING

255 Butler Ave, Ste 206 • Lancaster 717-508-7320 KayBelaCoaching.com Together, we’ll explore the following areas of wellness to arrive at balance and healing; mental, relational, financial, spiritual, nutritional, physical f itness, occupational and environmental wellness. By unlocking each of them we can manifest a powerful, energetic life. See ad, page 19.

MOON CHILD HEALTH & WELLNESS, LLC

Holly McKonly BSN, RN, NC-BC MoonChildBeWell.com Info@MoonChildBeWell.com Start where you are. As an RN and Board-Certified Health Coach, I view your health through a holistic, functional lens. Together, we will explore obstacles to wellness and address your whole-person needs—body, mind, spirit and environment. Virtual sessions available.

Colon Hydrotherapy CREATE BALANCE

Clarissa Stewart LMT, CLT, RYT 717-538-3197 CreateBalanceWellnessCenter.com Colon Hydrotherapy is a safe, effective way to naturally remove waste from the colon (large intestine). Sometimes referred to as colon cleansing or colonics, this natural peristaltic movement encourages better colon function, gut health and waste elimination. See ad, page 24.

Counseling COUNSELING WITH NATURE

Eric Diilio, LPC 503-956-9845 EricDiilio@yahoo.com CounselingWithNature.com

Professional and affordable mental health therapy for individuals 18 and up.

Telehealth sessions utilize Cognitive/Behavioral Therapy to a d d re s s a n d re m e d y struggles. Ecotherapy concepts can be added in to boost healthy coping strategies. Many insurances accepted. Sliding scale available.

GREY MUZZLE MANOR

1164 Blattadahl Rd • Mohrsville 610-655-5271 GreyMuzzleManor.com Facebook.com/GreyMuzzleManor G re y M u z z l e M a n o r provides Animal Assisted Psychotherapy and Equine Assisted Psychotherapy for adults and children with t ra u m a , d e p re s s i o n , 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 39.

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 717-282-2908 MOHInfo@CounselingMail.com MattersOfTheHeartCounselingLLC.com 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 a n d fa m i l i e s , i n c l u d i n g adoption, substance abuse, neurofeedback, EMDR, couples and maternal mental health therapies. See ad, page 55.

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Counseling (continued) TAKE HEART COUNSELING & EQUINE ASSISTED THERAPY

699 Wooltown Rd • Wernersville 717-917-7137 TakeHeartCounseling.com E m p owe r i n g individuals and families to find hope, healing and wholeness through therapeutic work with horses. Traumainformed services address trauma, anxiety, depression, self-worth, spirituality, family issues. Offering individual and group sessions.

Dentistry

SCHWARTZ FAMILY DENTAL

David A. Schwartz, DDS, PC 701 Jefferson Blvd • West Lawn 610-670-6910 SchwartzFamilyDental.com We provide general and cosmetic mercury-free dental care to the entire family with attention to “whole person health.” We have advanced training in the safe removal of mercury fillings, non-surgical gum treatments, orthodontics, sleep apnea, solutions for TMJ, facial pain, and headaches. Visit our website to learn more. See ad, page 21.

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-f ree restorations, quality nonsurgical periodontal care, INVISALIGN, implant-retained dentures and partials. See ad, page 23.

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 11.

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Lancaster-Berks

End-Of-Life Care

HOSPICE & COMMUNITY CARE

Serving Lancaster and York counties as well as parts of Adams, Berks, Chester, Cumberland, Dauphin and Lebanon counties 877-506-0149 HospiceCommunity.org Care is provided based on a p a t i e n t ’ s sy m p to m s a n d 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 35.

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.

PEACEFUL PASSAGES

Elena Snyder, LPN 215-859-2556 Facebook/PeacefulHospiceCare 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.

Farm/Farmers Market HOMEFIELDS

150 Letort Road • Millersville 717-572-2719 Homef ields 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.

NALancaster.com | NABerks.com

LIVENGOOD FAMILY FARM

Pastured-Raised Meats, Eggs & Produce 1648 Morningside Dr • Lancaster 717-327-6817 LivengoodFamilyFarm.com O u r regen erative farm offers organically grown produce and pastured-raised 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 R o d a l e Institute is a 501(c)(3) nonprof it 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 33.

Functional Medicine FUNCTIONAL HEALTH OF LANCASTER

Dr. Mary Regan, DNP, CRNP, IFMCP 2207 Oregon Pike, Suite 301A • Lancaster MR@FH-Lancaster.com 717-490-6227 (call or text) FH-Lancaster.com Looking for a holistic root cause approach to your health and wellness? Functional Health of Lancaster provides comprehensive adult primary care, functional medicine, IV supplement therapies, nutritional support, thermography and yoga therapy, addressing important health needs and wellness goals. Membership plans available. See ad, page 5.

KULP NUTRITION & WELLNESS

Dr. Donna Kulp, DC, DACBN, IFMCP 52 Morgantown Road • Reading 610-208-0404 KulpChiropractic.com Dr. Donna Kulp helps patients achieve health and wellness goals through finding the root cause of illness by considering individual biochemistr y, health histor y, genetics, lifestyle, exercise, and stress to create customized wellness programs for all body systems, including the immune, endocrine, and gastrointestinal systems.. See ad, page 21.

Functional Neurology LANCASTER BRAIN & SPINE

221 Granite Run Dr • Lancaster 717-299-9600 LancasterBrainAndSpine.com Our mission is to improve the lives of people suffering from complicated neurological and musculoskeletal conditions, by utilizing cutting-edge diagnostic testing and customized brain-based treatment plans.

See ads, pages 3 and 30.

Herbalism/ Herbal Medicine

GREEN ENCHANTMENTS, LLC

Cara Marino OTR/L and Certified Herbalist 860-604-5125 Cara@GreenEnchantmentsShoppe.com GreenEnchantmentsShoppe.com We offer 100% handmade ethically and/or o r g a n i c therapeutic herbal remedies to promote physical, emotional, and spiritual quality of life. We also offer individualized holistic consultations with a licensed occupational therapist and herbalist.

HARNER’S HERBALS

Located at the Shoppes on Main in Robin's Nest 345 W Main St • Birdsboro HarnersHerbals.square.site With 15+ years of herbal experience, we offer highquality services and herbal remedies to promote a healthier well-being physically, emotionally and spiritually - including a bulk herbal apothecary, herbal teas, tinctures & remedies, herbal consultations, herbal smudging/clearings, reiki master, energy work & intention-based work.

HERBS FROM THE LABYRINTH

Master Herbalist Sarah Preston Radiance, 13 W Grant St • Lancaster 717-290-1517 HerbsFromTheLabyrinth.com Long-time Herbalist Sarah Preston crafts s m a l l - b a tch h e rb a l 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 24.

Holistic Wellness

JACKIE’S OIL CONNECTION

Jacquelyn Donati, LMT, dõTERRA Wellness Advocate 610-781-7310 Jackies.Oil.Connection@gmail.com My.DoTerra.com/bluemountainmassage 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 f ree classes or to schedule a personal wellness consultation.

PEACE N REIKI

Nancy Mintzer 610-463-8701 ph/txt Peace.N.Reiki@gmail.com PeaceNReiki.com Are you at a crossroads in your life, in a career change or a relationship change ... ready to step into purpose ... looking f o r c l a r i t y & d i r e c t i o n?

Through Chakradance, reiki, thought coaching, women’s circles and meditation, Nancy has the tools to help you return to balance and well-being.

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

Homeopathy RUTA HOMEOPATHIC & COMPLEMENTARY MEDICINE

Toll House Shoppes • 4453 Penn Ave, Suite 8 • Sinking Spring 646-204-9199 RutaComprehensive.org ChildrensDestinies.org Dr. Serguei Krissioukis an experienced practitioner of homeopathic and other complementary medicines with a background in pediatrics. He offers children and adults effective and harmonizing management for acute and chronic health conditions such as depression, anxiety, ADHD, sleep disturbances, eating disorders and more. See ad, page 12.

Hypnosis ROXANNE FOURA, QHHT

Quantum Hypnosis Healing Therapy 717-380-6334 RoxanneFoura@hotmail.com RoxanneFoura.com Quantum Hypnosis Healing Therapy can assist with a healing journey emotionally, spiritually, physically and energetically by helping individuals release past traumas, and providing a deeper understanding of their life purpose. See ad, page 20.

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 e m o t i o n a l a n d p hys i c a l 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.

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 specif ic goals and desires to make your home healthy and happy! Please reach out to schedule a free consultation. See ad, page 19.

Love is patient, love is kind.

It does not envy, it does not boast, it is not proud.

— I Corinthians 13

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Integrative Medicine NICK D’ORAZIO, MD

Strasburg Health Associates 181 Hartman Bridge Rd • Ronks 717-687-7541 DrNickDorazio@gmail.com Physician board certified in i n te g ra t i ve a n d h o l i s t i c medicine employs a wide variety of treatment modalities including Ayur veda, 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.

IV Therapies

AQUA BLUE WELLNESS CENTER

2435 Old Philadelphia Pk Smoketown • 717-656-8615 AquaBlueWellnessCenter.com

CREATE BALANCE

Clarissa Stewart LMT, CLT, RYT 717-538-3197 CreateBalanceWellnessCenter.com Lymphatic Therapy is a technique used to stimulate lymphatic flow and transport the lymph to non-congested areas. Manual Lymphatic Drainage provides relief from headaches and sinus related issues. It promotes recovery after oncology procedures and reconstructive surgery. See ad, page 24.

Markets

KIMBERTON WHOLE FOODS

Wyomissing, Douglasville, Kimberton, Downingtown, Ottsville, Collegeville, Malvern KimbertonWholeFoods.com

KUTZTOWN MARTIAL ARTS

Jeremy D. Schoener, Godan 240 W Walnut St • Kutztown 484-648-0404 KutztownMartialArts.com

Give your kids the lifelong gifts of personal success, confidence, discipline and self-defense. At KMA, we teach Japanese and Brazilian Jiu-Jitsu and specialize in guiding children in how to protect themselves against bullies.

Mattresses Natural/Organic GARDNER’S MATTRESS & MORE

830 Plaza Blvd • Lancaster 717-299-6228 GardnersMattressAndMore.com

We offer a range of IV hydration vitamin and mineral therapies to support your well-being. IV therapies can support hydration, weight loss, in creased energy, improved immunity, address nutrient deficiencies and more. See ad, page 29.

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 f rom our over 150 local producers, as well as healthy take out, eat-in and to-go items. See ad, back cover.

Gardner’s is a locally owned mattress store offering a wide selection of quality natural an d 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.

Lab Testing

LEMON STREET MARKET

Metaphysical Resources

ANY LAB TEST NOW

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

241 W Lemon St • Lancaster 717-826-0843 LemonStreetMarket.com

Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcoholtesting services, vitamin B12 injections and more. See ad, page 11.

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 37.

Lymphatic Therapy

Martial Arts

AQUA BLUE WELLNESS CENTER

GENTLE DRAGON TAI CHI OF LANCASTER

Electro-Lymphatic Therapy 2435 Old Philadelphia Pike • Smoketown 717-656-8615 AquaBlueWellnessCenter.com

Jonathan Lind 717-725-9020 GentleDragonTaiChi.com

Over the past 18 years of treating our clients, we’ve found that supporting the proper flow of lymphatic fluid through electro-lymphatic therapy positively affects many conditions including: lymphedema, edema, cancer, Lyme disease, heart disease, enlarged prostate, post-injury/surgical healing and more. See ad, page 29.

Tai chi creates vitality, balance and easeful movement in your life. Jonathan has 34 years of experience and incorporates a practice of mindfulness and Qigong (breathwork) in each class.

Develop internal strength, proper body mechanics and deep relaxation immediately useful in your life.

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Lancaster-Berks

NALancaster.com | NABerks.com

DIVINE DRAGONFLY

1841 Columbia Ave • Lancaster 717-517-7056 Divine-Dragonfly.com A spiritual and metaphysical store, Divine Dragonfly carries a wide selection of ethically sourced crystals, sustainably sourced herbs, and sage. The store also features a variety of candles, incense, books, Oracle and Tarot cards, tapestries and dreamcatchers.

See ad, page 10.

Native/Ecological Gardening

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-bein g an d suppor t dwindling wildlife p o p u l a t i o n s . We w o r k alongside you to make your vision come to fruition! Explore our website and online listing for more details. See ad, page 7.

Naturopath - Traditional HEALTH BY DESIGN CLINIC

Jeannie Peck, Traditional Naturopath 717-556-8103 HBDClinic.com By getting to the root cause and addressing the whole body, we provide nutrition and detoxif ication services for adults and children using an integrative functional medicine approach. We offer nutritional consultations, professional supplement recommendations, and more. See ad, page 17.

HONEYSUCKLE WELLNESS

Michelle Conicello, Traditional Naturopath 717-326-3338 Michelle@HoneysuckleWellness.com HoneysuckleWellness.com Restore your body naturally.

Michelle provides wholefamily wellness with years of experience and tools to achieve emotional balance, detoxif ication, support for your immune and lymphatic systems and help with food sensitivities, chronic conditions, and more. See ad, page 27.

Naturopathic Doctor HEALTH FOR LIFE

Ann Lee, ND, L.Ac 112 Cornell Ave • Lancaster 717-669-1050 DoctorNaturalMedicine.com Learn how your symptoms are connected, get answers and achieve improved health and 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).

SECURE A SPOT in our community resource guide!

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

Nutrition AGING STRONG NUTRITION

Tammy Phillips, MS, CNS Clinical Nutritionist & Herbalist Oley, PA or Telehealth 610-587-2180 AgingStrongNutrition.com Through personalized evidence-based nutrition counseling, coaching and targeted supplement interventions, Tammy works with clients to promote optimal brain and body wellness and restore resilience.

Specialties include: healthy weight management, hormone imbalance, digestive wellness, and mental health including addictions and disordered eating.

NUTRITION FOR LIFE

Lori Borja, RN, MS, CNS 3933 Perkiomen Ave • Reading 610-779-4588 • SpineAndWellness.org 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 23.

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 39.

Sound Healing/Music RESONATE YOU

JenLobo 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 fifty years.

Specialty Foods KWEE-JACK FISH CO

Wild Alaskan Salmon & Halibut Shares 717-842-0180 EatWildSalmon.com Sustainably harvested wild Alaskan seafood available, f i s h e rm a n - d i re c t . Pre order online seasonally for local pick-up of sushigrade delicious nutrition, deep-frozen at the peak of f reshness to enjoy throughout the year. See ad, page 36.

Skincare GSL ORGANICS

216 S Church St • Quarryville 717-844-1444 GSLOrganics.org With over 25 years of experience, owner Candy St . Mar tine Pack, a certif ied aromatherapist, formulates all skincare produc ts using natural and organic ingredients to treat a variety of skin issues including, eczema, psoriasis and the effects of aging. See ad, page 11.

If I had a flower for every time I thought of you, I could walk through my garden forever.

— Alfred Tennyson

February 2024

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Spirituality

SHALOM THERMOGRAPHY

URBAN WELL—A SOURCE FOR CONTEMPLATIVE SPIRITUALITY

Saint James Episcopal Church 119 N Duke St • Lancaster 717-397-4858 • UrbanWell.org

…where diverse people with different faiths gather in a spirit of humility and openness to learn f rom one another how to quiet the noise of everyday life, become more grounded and find energy, serenity and rest. See ad, page 4.

Therapeutic Writing WRITE FROM THE HEART

Creative Writing Workshops Melissa Greene • Lancaster 717-393-4713 • WriteFromTheHeart.us Our uplifting, be-who-you-are w o r k s h o p s a w a ke n t h e creative spirit, gently, without intimidation. Taught in an a t m o s p h e re o f wa rm t h , 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 10.

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 b rea s t a n d b o d y, d e tox therapies, therapeutic and oncology massage, lymphatic drainage, a full-spectrum inf rared 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 29.

HONEYSUCKLE WELLNESS

Michelle Conicello, Traditional Naturopath 717-326-3338 Michelle@HoneysuckleWellness.com HoneysuckleWellness.com Restore your body naturally.

Michelle provides wholefamily wellness with years of experience and tools to achieve emotional balance, detoxif ication, support for your immune and lymphatic systems and help with food sensitivities, chronic conditions, and more. See ad, page 27.

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Lancaster-Berks

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 12.

Weight Loss

HEALTH BY DESIGN

Jeannie Peck, Traditional Naturopath 717-556-8103 HBDClinic.com We help you reach your weight-loss goals by offering customized science-based weight loss options and detoxification services. Our goal has always been to help you get the weight off and educate you on how to keep it off. Offering the guidance of over 30 years experience, you will see results and feel amazing. See ad, page 17.

Yoga

BLDG.7 YOGA

220 North Park Rd, #7 Wyomissing 484-755-5705 Bldg7Yoga.com 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.

CREATION YOGA

Alliance Fitness Center 1 Meridian Blvd • Wyomissing 610-780-3166 TGCreations.com A studio w h i c h aims to connect you with your own inner healer; our classes integrate the physical, mental, and spiritual aspects of yoga practice. We offer a mix of classes in person and virtually that suit all levels of experience.

NALancaster.com | NABerks.com

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 f rom all walks of life. No matter who you are, we have something special for you. OM. Peace. See ad, page 55.

MINDFUL YOGA AT SAINT JAMES

119 N Duke St • Lancaster 717-397-4858 SaintJamesLancaster.org/Yoga

A simpler style of yoga that helps achieve a higher level of connection with one’s mind, body and spirit by focusing on the present moment . Is suitable for a wide range of body types and abilities. Inperson and via Zoom. See ad, page 4.

THE YOGA PLACE

9 Hahnstown Rd • Ephrata 717-336-5299 TheYogaPlaceInEphrata.com The Yoga Place is a friendly community dedicated to helping you f ind peace of mind and healing. We offer in-person and online yoga and meditation classes. We also provide services in Life Coaching, Grief Recovery and Yoga Therapy.

WEST END YOGA STUDIO

221 W Walnut St • Lancaster WestEndYogaStudio@gmail.com WestEndYogaStudio.com A diverse yoga studio offering a full range of yoga, meditation and movement classes, in studio, outdoors and vir tual. 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.

Love makes your soul crawl out from its hiding place.

— Zora Neale Hurston

Finding Hope in

Our practice specializes in helping individuals, couples and families.

We offer comprehensive services dealing with: • Neurofeedback • Adoption • Anxiety • Couples Counseling • Counseling for New Mothers • Depression • EMDR

the Middle of Chaos

• Family Counseling • Foster/Adoption Parenting Support • Individual Therapy • Play Therapy • Self-harming behaviors • Substance Abuse • Trauma PRIMARY ...and more

1 3 Let’s connect: 717-282-2908 | mohinfo@counselingmail.com

SCAN FOR MORE INFO:

45 W Brandt Blvd | Salunga, PA 17538 MattersOfTheHeartcounselingLLC.com 2

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2024 is time to travel

KERALA India

GRAPHIC

SECONDARY

OCTOBER 5-14 2024 join us on a pilgrimage to include yoga, meditation, satsang, kirtan, spiritual inquiry & local culture

COLOR PALETTE

KULA KAMALA FOUNDATION & YOGA ASHRAM (484) 509-5073 STUDY@KULAKAMALAFOUNDATION.ORG

New Location at THE KNITTING MILLS

kimbertonwholefoods.com