E E HEALTHY LIVING FR
HEALTHY
PLANET
The Rise of
plant-based Foods Farmers Markets Support Healthy Communities
BURNOUT RECOVERY
Reset & Find Balance Simple Ways to Eat Less Meat
March 2022 | Lancaster-Berks Edition | NALancaster.com · NABerks.com
Our March specials are mad as a hatter a twice as twisted Happy Birthday to Dr. Andrew! JOIN US IN MARCH AS WE CELEBRATE DR. ANDREW’S BIRTHDAY ALL MONTH LONG Be sure to check our Facebook page and lobby for current promotions
Express Detox Special
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Schedule a Far Infrared Sauna Session and Ionic Foot Bath Session and receive a FREE $20 Gift Card
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Gift card given upon completion of appointment for use on a future service. with this coupon - expires 3/31/2022 - cannot be combined
Bring a Friend! Get 50% off a Laser Session when you bring a friend AND your friend will receive 50% off an Initial Laser Evaluation with a spot treatment
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Celebrating over 14 years of serving health
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Contents 16 Plant-Based Foods Go Mainstream
22
Healthy Eating Gets Easier with Innovations
22 a weekend warrior survival guide Prevention, First-Aid and Recovery
24 Seeking a New
Biological Paradigm
26 burnout recovery Ways to Reset and Find Balance
26
30 Journaling to
access inner wisdom
32 easing into a vegan lifestyle
Clever Meat Substitutes that Please the Palate
42 THE BOUNTY OF
42
FARMERS MARKETS
Buying Local Boosts Health, the Economy and the Planet
44 ann armbrecht
on the Business of Ethical Botanicals
DEPARTMENTS 7 news briefs 12 health briefs 13 global briefs 19 eco tip 20 business spotlight 22 fit body 26 healing ways 30 inspiration 4
Lancaster-Berks
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32 conscious eating 37 healthy kids 40 natural pet 42 green living 44 wise words 46 calendar 49 resource guide
Natural Awakenings is a family of 50-plus healthy living magazines celebrating 27 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.
Green with Envy BRIGHTENING/TIGHTENING FACIAL
16
· Double Cleansing · Microdermabrasion to exfoliate & brighten skin · Ultrasonic to smooth fine lines & wrinkles · Apple Papaya Brightening Mask · Soothing eye mask · Serums · Face lifting moisturizer/spf. 1 hour.
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advertising & submissions how to advertise To advertise with Natural Awakenings, visit our websites at NALancaster.com or NABerks.com, or contact us at Advertising@NALancaster.com or by phone at 717-3993187. Deadline for ads: the 5th of the month. Editorial submissions Submit through our website or email articles, news items and ideas to: Publisher@NALancaster.com. Deadline for editorial: the 1st of the month. calendar submissions Submit events/classes through our website or email us at Publisher@NALancaster.com. Deadline: the 5th of the month. No phone calls or faxes, please. regional markets Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com.
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March 2022
5
letter from the publishers
HEALTHY LIVING HEALTHY PLANET
A
s March winds usher in warmer weather and longer days, those of us with spring fever may be tempted to remove the piles of leaves and debris shielding our plants from the cold of winter. But this year, try to wait a bit longer, until the cherry trees bloom, in order to preserve the chrysalids and tiny hiding spaces that shelter moths, butterflies, bees, praying mantis, fireflies and the thousands of other creatures that contribute to a vital and flourishing ecosystem. In this part of the country, we are fortunate to have rich and fertile soil, a climate that supports seasonal bounty and a long history of backyard gardening, family farming and tending to the land. Some of the country’s most nutritious and delicious fruits and vegetables find their way from local farms to grocery stores, co-ops, markets and farm-to-table restaurants all over the East Coast. Locally, 99 percent of the farms are family owned, as compared to the 50 percent national average. These precious small businesses have a tremendous impact on our economy, our health and well-being, and can play an important role in the preservation of the land and soil quality. With so much of the agricultural and woodland acreage in Berks and Lancaster counties under development lately—about three acres a day, according to the Lancaster County Agricultural Council—the importance of supporting our local farmers becomes a quality of life issue. Sustaining the uniqueness of our community, the stewardship of our land and waters, and the vitality of our local economy is essential to our identity. This aligns with the call to encourage and support the ongoing transition to no-chemical and low-tilling crop production and organic farming, which uses less water, less energy and no pesticides, leading to less erosion, improved soil quality and better-tasting, nutrientdense food choices. While you are waiting for blooms on cherry trees and warmer weather, use the time to make your list, chart a course and set a goal to visit new farmers markets, roadside stands and farm-to-table restaurants as often as you can—once a month or even once a week. There are plenty to choose from, and it will be a pleasure for the whole family to discover these nearby treasures. If you are a farmer, thank you for all that you do—the dusk-to-dawn days of hard physical labor, the meticulous care in selecting and planting your seeds, harvesting at just the right moment and delivering your very best for all of us to savor. We are grateful to you for our health and vitality, and honor your vision and your ongoing hard work.
Kendra Campbell and Jacqueline Mast, Co-Publishers
May the road rise up to meet you.
May the wind be always at your back. May the sun shine warm upon your face. ~Traditional Irish Blessing
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LANCASTER/BERKS Edition Co-Publishers/ Kendra Campbell Executive Editors Jacqueline Mast Editor Martin Miron Contributing Writer Sheila Julson Design & Production Steffi K. Kern Patrick Floresca Sales & Marketing Kendra Campbell Lori Johnson Social Media/Website Carolyn Coogan
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news briefs
Learn About Mindfulness Online
Settle Conflicts and Custody Arrangements Amicably
P
angea Mediation offers virtual mediation services that are accessible anywhere, allowing participants to connect from home or office. Mediation services are tailored for individuals and families experiencing a need for resolution of conflicts such as in cases of divorce or separation, and in creating custody arrangements and for co-parents, either together or in separate homes, to navigate such challenges as differMila Pilz ences in health approaches, diet and lifestyle differences, planning for working from home versus returning to the workplace, educational and extracurricular planning and more. In cases involving children, mediation allows for the child’s well-being to be put first and decisions to be made by the parents rather than a judge, creating an opportunity for co-parents to work together constructively. Founder Mila Pilz states, “We’ve navigated the virtual world to be able to bring this resource to a broader client base. We are excited that we can now serve clients regardless of their proximity to our office. This saves travel time, money and reduces stress.” For more information and appointments, call 717-219-7174, email Mila@PangeaMediation.solutions or visit PangeaMediation.solutions. See ads, pages 30 and 53.
H
elene Williams, BSN, RN, owner of Helene Williams Reiki, LLC, is offering a six-week Introduction to Mindfulness Meditation class online via Zoom from 7 to 8:15 p.m. Wednesdays, from April 13 through May 18. Each class module is intended to build upon itself and includes Mindfulness of the Breath; Mindfulness of Body; Mindfulness of Emotions; Mindfulness Helene Williams of Thoughts and Beliefs; Loving Kindness Practices; and Bringing Your Practice Into the World. Williams states, “The course will introduce you to mindfulness meditation, a practice that helps us to discover an intentional connection with the present moment. Learning and practicing mindfulness changes how we relate to ourselves, others and the world. A dedicated mindfulness practice cultivates compassion, inclining us to treat ourselves and one another with greater kindness.” Williams has been practicing reiki and meditation since 2007, including facilitating corporate meditation programs, community meditations, and providing reiki for the Veterans Administration Medical Center. She explains, “In a time where stress and anxiety are running rampant, studies have shown that learning mindfulness meditation helps to improve our mood, increasing positive emotions and decreasing anxiety, emotional reactivity and job burnout.” Cost is $120. To register, email Helene@HeleneWilliamsReiki.com, call 717-269-6084 or visit HeleneWilliamsReiki.com. See ad, page 53.
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news briefs
Rodale Institute Spring Events
R
odale Institute is again providing in-person events. An Organic Gardening 101 Workshop (Rodale Institute.org/events/organic-gardening-101) from 10 a.m. to noon, March 26, will discuss equipment, soil health and how to care for plants. Bring your gardening gloves. An Earth Day Celebration and Organic Plant Sale Rodale Greenhouse (RodaleInstitute.org/events/earth-day-at-the-farm-2022) from 10 a.m. to 4 p.m., April 23, will teach the basics of regenerative organic agriculture, why soil matters and how the way we farm impacts so much more than just the food we eat. There will be crafts, live music, food trucks, short films and ample opportunities to volunteer. Cold crops for the garden—broccoli, cauliflower, kale, chard, herbs and more— that thrive in cool weather will be for sale. Stock up on plants, compost, organic seeds and how-to books in the Visitor Center and get the latest seasonal tips from expert farmers. For those that prefer an at-home experience, a new online educational platform is available, complete with self-guided courses that never expire (Courses.RodaleInstitute.org). The Rodale Institute Virtual Campus is another great way to engage. For more information, visit RodaleInstitute.org. See ad, page 43.
The Imperial Expands Offerings at Holiday Inn
WEST END YOGA STUDIO 221 W WALNUT ST, LANCASTER WESTENDYOGASTUDIO.COM
INTEGRATIVE HEALING ARTS STUDIO
T
he Imperial Restaurant at Holiday Inn Lancaster is serving breakfast, lunch and dinner with a diverse menu that features Asian, American, international and French cuisine and includes seasonal, house-made desserts and vegan options. There is take-out service available for all and grab-and-go service for hotel guests. Artisan breads, proteins and vegetables for the dishes are sourced from local small businesses. A Chef ’s Table featuring local foods with appropriate wine pairings, is planned for the near future, as well as The Imperial Terrace, overlooking Ewell Plaza. This outdoor venue seats 160 for group events and casual food and beverage options. It is equipped with a wood smoker to provide an exceptional buffet such as a pig roast, a grill station, an outside pizza oven and an outside bar. Director of Marketing Kevin B. Bergman, CHSP, says, “We believe that the customer experience should equal the quality of our exceptional product; therefore, we place heavy emphasis on pleasing the customer.” Location: 26 E. Chestnut St., Lancaster. For more information, call 717/394-0900, ext. 1115, or visit ImperialRestaurant.com, TheImperialBallrooms.com and HolidayInn.com/ lancasterpa. See ad, page 33.
Integrative Massage & Bodywork Reiki · Holistic Nutrition Aromatherapy & Herbal Medicine
PLUS Herbals & Enchantments Crystals · Flower Essences Essential Oils · Natural Body Care Gifts and more Visit our studio online & by appointment
546 Penn Ave · West Reading IntegrativeHealingArtsStudio.org
610-451-9577 8
Lancaster-Berks
Become a Berks Nature Ambassador! Spring 2022 Class now Enrolling! Gain new skills, knowledge, and awareness to better protect and enhance the environment through 6 training sessions!
REGISTER TODAY berksnature.org
NALancaster.com | NABerks.com
Make Therapeutic Soaps at Home
G
SL Organics is offering Soap and Candle Making classes ($40 per person) and Felt Soap and Sugar Scrub classes ($50pp) on multiple Saturday dates, or book a private class with four people. Participants will learn to make products with discussion about using essential oils, organic products and skin wellness. Certified Aromatherapist Candy A. Pack, owner of GSL Organics, says, “I have been making products for over 25 years. My son’s suffering from skin issues led to my passion for helping others by creating safe skincare products that help with eczema, psoriasis, acne, rosacea and the effects of aging. I use only natural, organic and pure essential oils and ingredients in making all of my products; they are all paraben-, SLS-, gluten- and petroleum-free, and also vegan and vegetarian friendly.”
Classes must be prepaid. Location: 216 S. Church St., Quarryville. For more information and registration, visit GSLOrganics.org/ classes. See ad, page 17.
Steelton Cannabis Health Expo
T
he Coexist Alliance and Coexist Gallery Hemp Remedies present the Steelton Cannabis Health Expo, a family-friendly event that will provide education, entertainment and food on June 4. Educational panels include information about veterans, medical marijuana, products, wellness, and more. There will be demonstrations of live glass blowing, music, industry vendors, food trucks, mobile skate park demos, mosaic mural building, a dunk tank, a bounce house, a basketball court and more. Admission is free. Location: 310 S. Front St., Steelton. For more information, call 717342-8144, email CoexistGalleryllc@gmail. com or visit CoexistGallery.com.
Child h o o d s h o u l d b e j o y f u l . Educa t i o n s h o u l d b e e x p e r i e n c e d . Choo s e a s c h o o l t h a t p r i o r i t i z e s b o t h .
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717-426-4506
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helping women achieve their
Optimal Health Merging the art of healing with the science of medicine. Pam offers care for multiple health issues women may experience throughout their life cycle. Any health condition or concern can be treated holistically including weight control, diabetes, high blood pressure, hormone imbalances, anxiety and depression, migraines and much more.
PAMELA CRADDOCK, CNM 42 years of nursing experience, with 26 years as a Certified Nurse Midwife
31 S O U T H L I M E S T R E E T · L A N C A S T E R , PA 717-925-7462 · WISEWOMANHEALING.US March 2022
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news briefs
Equine Wisdom Soothes the Soul
T
ake Heart Counseling & Equine Assisted Therapy, empowering individuals and families to find hope, healing and wholeness through therapeutic work with horses, is offering two, new eight-week therapy groups. They both use activities with horses as therapeutic interventions, run by professional counselors trained in traumafocused, equine-assisted psychotherapy. Horse Haven, for girls ages 12 to 14 that have experienced bullying, builds back confidence and develops coping skills and strategies for challenging situations. It meets from 3:30 to 5 p.m. Tuesdays, March 29 to May 17, (Early-bird discount $600 by March 18, then $720). Horse Power is for veterans, active duty service members and military spouses facing the mental health challenges of service and transitioning to civilian life. It meets from 6 to 8 p.m. Mondays, March 28 to May 16 (free, sponsored by BRAVER Together; register by March 18). Location: 699 Wooltown Rd., Wernersville. For dates and registration information, call founder and counselor Meagan Good, MA, LPC, at 717-917-7137, email Info@TakeHeartCounseling.com or visit TakeHeartCounseling.com. See ads, pages 37 and 50.
Green Room Salon Adds Services
T
he Green Room Organic Salon, with three locations, is adding holistic organic skincare, reiki, massage therapy and body waxing to the list of services for their salon in Lititz. All three salon locations offer customized cuts and curly and textured cuts, coloring, texturizing and styling, as well as facial hair removal and bridal services. The Green Room Organic Salon is committed to using safe, ethically made, environmentally conscious products, including ammonia-free OWAY, which is packed with biodynamic fair trade ingredients. They also recycle up to 95 percent of their waste through Green Circle. New clients can enjoy 20 percent off any new service offered at the Lititz location if booked by March 31. Services for all locations can now be booked online. Locations: 8 E. Walnut St., Lancaster (717-844-1051); 1387 E. Main St., Mount Joy (717-844-2528); 105 Warwick St., Ste. 104, Lititz (717-844-2528). For more information, visit online at TheGreenRoomLancaster.com. See ads, pages 4 and 53.
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Shop Dozens of Local Organic Sources at Once
O
ley Valley Organics provides an outlet for more than 60 local farmers and producers to sell their products. Their new Ginger Turmeric Vinegar is made with raw apple cider vinegar with the mother (used in fermentation) and local Certified Organic ginger and turmeric, as is the Garlic Honey Vinegar, but with Certified Organic garlic and honey. Both products offer health benefits via the probiotic nature of the raw apple cider vinegar with the mother, and can be used as an elixir, marinade or salad dressing. Many studies link a healthy microbiome to a healthier body. In addition to house-made products, they also carry pastured meats, pastured eggs, locally made cheese, sourdough artisan bread and grab-and-go items like hot soup, cold salads and take-and-bake items such as par-baked, wood fired pizza. Oley also has kombucha and cold-brew nitro coffee on tap, plus a full-service coffee and espresso bar. Location: 3071 W. Philadelphia Ave., Oley (east of Reading). For more information, call 484-755-4208. See ad, page 36.
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Spring Into Wellness at the Hamburg Holistic Expo
T
he Inner Peace Holistic Expo will take place from 10 a.m. to 6 p.m., April 9, and 10 a.m. to 5 p.m., April 10, at the Hamburg Field House, with free lectures and demonstrations all weekend. Participants can enjoy holistic and natural products and Nancy Hartman (middle) services for a healthy mind, body with vendor Dr. Tom Acklin and and home, including spiritual volunteer Natalia Dziegiel readings, crystals and gemstones, jewelry, massage, reiki, CBD products, soaps, aura readings, iridology, pet wellness vendors and more. Food and drink will be available for purchase. The first 150 guests each day receive a free goodie bag. Founder Nancy Hartman states, “I started the expos nine years ago to hold space for people looking for alternate ways of living, to educate themselves with lectures and vendors with expertise, and as a place to meet like-minded people. It has evolved from 32 vendors our first spring show in 2014 to 84 vendors in the fall of last year. I’m so excited to see the interest of more and more people turning to alternative products and therapies.” Admission is $10/weekend, kids 12 and under free. Location: Pine St., Hamburg. For more information, call 610-401-1342 or visit InnerPeaceHolisticExpo.com. See ad, page 14. March 2022
11
Run 10 Minutes for a Brain Boost
Fatigue that hampers daily activities is a major symptom of heart failure, the leading cause of U.S. hospitalization for people over 65. To explore inexpensive and accessible herbal treatments, researchers at the Aja University of Medical Sciences, in Tehran, Iran, divided 120 heart-failure patients into three groups: one received aromatherapy, breathing in lavender essence every day; another took 530 milligram capsules of valerian root extract daily; and the third group had conventional medical therapy with no herbal supplementation. After 15 days, fatigue was significantly reduced in both herbal groups, while individuals receiving only conventional care did not experience a noticeable relief in fatigue.
Exercise is used by people of all ages to elevate a sluggish mood, and new research shows that a mere 10 minutes of moderateintensity running also boosts cognitive function. In tests with 26 subjects, researchers from the University of Tsukuba, in Japan, found that a short burst of running improved the set of cognitive processes involved in planning, organizing and selfcontrol by increasing blood flow to the bilateral prefrontal cortex. “Given that running is a whole-body locomotive exercise, it may confer more mental health benefits compared to other forms of exercise such as cycling,” says study author Hideaki Soya, Ph.D.
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Try Lavender and Valerian to Reduce Fatigue
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Depression relief may be as close as the vinegar bottle on the kitchen shelf, according to a new study from Arizona State University involving 25 healthy college students divided into two groups. Fourteen drank two tablespoons of Bragg’s apple cider vinegar diluted in one cup of water twice daily with meals, while 11 students consumed a vinegar tablet that contained 1/100 as much vinegar twice daily. After four weeks, using psychological tests and urine samples, the researchers found a 20 to 34 percent reduction in self-reported depression scores from the test group compared to slight increases in depression in the control group. Several metabolic alterations were found consistent with improved mood, including enzymatic dysfunction in the hexosamine pathway, as well as significant increases in glycine, serine and threonine metabolism. “With over 40 percent of college students selfreporting moderate-to-severe depression—a 77 percent increase over the past decade—simple and safe strategies that effectively reduce depression in this population are urgently needed,” the authors write.
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Take Vinegar to Lower the Blues
global briefs
Shell Game
photo courtesy of USDA
Genetically Modified Organisms (GMO) Now Labeled as Bioengineered (BE) As part of a process begun in 2018, the U.S. Department of Agriculture labeling rule for food products altered at the genetic level was finalized and implemented on January 1 to uphold the integrity of labeling claims and increase marketplace transparency. Bioengineered food is defined as containing detectable genetic material modified by in vitro recombinant deoxyribonucleic acid techniques that could not have been modified through conventional breeding or found in nature. Crops include alfalfa, apples, canola, corn, cotton, eggplant, papaya, pineapple, potato, salmon, soybean, squash and sugar beets, and will be updated annually. The rule also applies to food products regulated by the U.S. Food and Drug Administration under the Food, Drug and Cosmetic Act. Food labels must disclose that the food is bioengineered or contains a bioengineered food ingredient. Exemptions include small food manufacturers with annual sales of less than $2.5 million; food served in restaurants, delicatessens, food trucks, trains and airplanes; and products that contain an unavoidable or accidental presence of a bioengineered substance of up to 5 percent per each ingredient in the final product. Activist groups agree that extensive consumer education is required to avoid confusion.
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Floating Families gina sanders /AdobeStock.com
Sustainably Coping with Sea Level Rise In the coastal nation of the Netherlands, mostly built on reclaimed land—a third of which is below sea level—Amsterdam has around 3,000 registered houseboats on canals. A Rotterdam city official states, “Instead of seeing water just as an enemy, we see it as an opportunity.” The newest innovation, a floating house, can be constructed on any shoreline and is able to cope with rising seas or rain-induced floods by floating. Unlike houseboats, Dutch floating homes are fixed to the shore on steel poles, connected to the local sewer system and power grid. They are structurally similar to houses built on land, but instead of a basement, they have a concrete hull counterweight that keeps them stable. In the Netherlands, the structures are often prefabricated, square-shaped, three-story townhouses built offsite with conventional materials like timber, steel and glass. For cities facing worsening floods and a shortage of buildable land, floating homes are one potential blueprint for how to expand urban housing in the age of climate change. These floating communities are inspiring projects in flood-prone countries such as French Polynesia and the Maldives. Siti Boelen, a Dutch television producer, says, “We feel safer in a storm because we are floating. I think it’s kind of strange that building on water is not a priority worldwide.” March 2022
13
Rescue Bugs
Environment Damaged by Winter Road Salt Road crews in regions impacted by snow and ice dump around 25 metric tons of salt on roadways annually, reducing vehicular accidents by approximately 80 percent. All of this salt is wreaking havoc on the environment and our drinking water, according to a University of Toledo (Ohio) study published in Frontiers in Ecology and the Environment. Bill Hintz, assistant professor of ecology and lead author, states, “The magnitude of the road salt contamination issue is substantial and requires immediate attention.” Some easy fixes are within reach. Road salt should always be stockpiled in permanent structures with walls and impermeable floors to prevent seepage. De-icing involves treating roads with liquid salt brine before a storm rather than scattering salt after the snow has fallen. Live-edge snowplows with multiple blades connected by springs, rather than conventional plows with a fixed edge, can remove more snow and reduce the need for road salt. Keep in mind that ordinary road salt stops working when the temperature falls below 15 degrees. According to the Salt Smart Collaborative, based in Illinois, most homeowners use too much salt to treat surfaces around their homes. About 12 ounces of salt (a coffee mug’s worth) can treat a 20-foot-long driveway. To prevent harmful chlorides from reaching rivers and streams, they can sweep up excess salt that remains after a storm and throw it away.
SPRING 2022
INNER PEACE HOLISTIC EXPO
Bacteria May Become Plastic Pathfinders
Millions of tons of plastic are dumped in the environment annually, and reducing that amount is critical. A study by the Chalmers University of Technology, in Sweden, published in the journal Microbial Ecology, discovered that microbes in oceans and soils worldwide are evolving to eat plastic. The research scanned more than 200 million genes found in DNA samples taken from the environment and found 30,000 different enzymes that could degrade 10 different types of plastic. This is the first, large-scale, global evaluation of the plastic-degrading potential of bacteria, which found that one in four of the organisms analyzed carried a suitable enzyme. The researchers observed that the number and type of enzymes matched those of plastic pollution in various locations. Many plastics are hard to degrade and recycle. The explosion of plastic production in the past 70 years, from 2 million metric tons to 380 million metric tons a year, has given microbes time to evolve to deal with plastic. Using enzymes to rapidly break down plastics into their respective building blocks will allow new products to be made from the old, decreasing the need for new production. This research highlights new enzymes that could be adapted for industrial use.
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Flip Side of Melting Glaciers May Benefit Salmon
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More than 300 melting glaciers between British Columbia and Alaska have the potential to create 3,800 miles of new salmon habitat by 2100, according to a study by a team of scientists modeling glacier retreat in the Pacific mountain region of North America at Simon Fraser University, in Canada, published in the journal Nature Communications. Co-author ecologist Jonathan Moore says, “This showcases how climate change is fundamentally transforming ecosystems; what is now under ice is becoming a brand-new river.” The team looked for glaciers situated at the headwaters of rivers that had the potential to carve out new streams as they melt. The qualifying streams would connect to the ocean, where salmon spend most of their lives, but without steep inclines. The models showed that some new streams could yield increases as high as 27 percent in salmon-accessible habitats. Lead author and spatial analyst Kara Pitman notes, “Once conditions stabilize in the newly formed streams, salmon can colonize these areas quite quickly. It’s a common misconception that all salmon return home to the streams they were born in. Most do, but some individuals will stray, migrating into new streams to spawn, and if conditions are favorable, the population can increase rapidly.” As the glaciers continue to thaw, that land might become available for mining, but knowing where the streams will appear can help direct conservation plans.
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Plant-Based Foods Go Mainstream Healthy Eating Gets Easier with Innovations
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by Carrie Jackson
P
lant-based eating has seen an explosion in the past few years as consumers become increasingly aware of how their food choices impact their health and the environment and align with their ethics. According to market research firm SPINS, plant-based eating is now a $7 billion market in the U.S., with $1.4 billion represented by plant-based meat. Consumers can now expect to see veggie burgers at the ballpark, vegan dairy at the cafe, tuna substitutes in every grocery store and a plant-based entrée at Michelin-starred restaurants. Whether vegetarian, vegan or flexitarian, almost 40 percent of Americans are shifting to a plant-based diet, according to a 2018 Nielsen report. While a plant-based diet supplies essential nutrients and reduces the risk for some cancers, consumers now rank the health of the planet as their number one concern, overtaking personal health, which has been the top priority in recent years, according to market researcher Innova Market Insights. Such an eating regimen can lead to a more sustainable use of resources,
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combat climate change and help preserve biodiversity. According to a University of Illinois study published in the journal Nature Food, animal agriculture is responsible for 57 percent of global greenhouse gas emissions from food production, which accounts for 35 percent of all greenhouse gas emissions.
Plant-Based Companies Align with Values Elysabeth Alfano, the founder of Plant Powered Consulting, sees a plant-based diet becoming a lifestyle as consumers demand a broader range of options. “It’s becoming increasingly normal to find plant-based foods and meat alternatives in every grocery store. Oat yogurt, seafood alternatives and vegan honey are now mainstream. People are seeing how inefficient and harmful meat production is and are making the connection between saving the environment and their lifestyle choices,” she says. Alfano is also the co-founder and CEO of VegTech Invest, an investment management firm that is the first global exchange-
traded fund of plant-based companies; it launched January 4 on the New York Stock Exchange, comprising 37 publicly traded companies actively innovating with plants and plant-derived ingredients, and producing products that are animal-free. “We believe that today’s investors want a more resource-efficient, climatefriendly and cruelty-free food and materials supply system, and want to invest their dollars in the same,” says Alfano.
Dairy and Seafood Alternatives Abound In the grocery store, it’s never been easier to shop for plant-based options. Companies are getting creative and optimizing products that stand on their own merits, instead of just mimicking meat, fish and dairy. With alternatives such as oat, almond and even potato milk touting sustainable credentials, as well as a creamy texture, plant-based dairy is having a surge. Sales in the plant-based seafood sector grew 23 percent from 2019 to 2020 according to market data from The Good Food Institute. Nestlé recently launched Vuna, a vegan tuna alternative made of pea protein, wheat gluten, rapeseed oil, salt and a flavor blend, and other companies are jumping on board as consumers are becoming more aware of the seafood industry’s environmental problems, particularly overfishing. While a handful are specializing in proteins derived from fermentation and others are developing lab-grown seafood, most are focusing on plant-based products. Due to their fibrous consistency, jackfruit and yam root are ideal fish alternatives for fillets and sticks. Vegan fish stock, as well as plant-based scampi and king prawns, can be found in vegan grocery stores and such online shops as ShopVejii.com and GTFOItsVegan.com.
Mushrooms Become a Plant-Based Superfood Mushrooms are having a heyday due to their versatility, and companies are harnessing them as a source of fiber, protein and antioxidants. Meati.com is a Boulder-based startup that uses mycelium, the root structure of mushrooms, to create a whole-cut product that offers the protein of animal meat with the nutrients
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For people that aren’t ready to experiment with plant-based cooking themselves, vegan and vegetarian meal-delivery services are popping up. One such program is Plantable.com, founded by Nadja Pinnavaia and designed to give clients the tools to transition into a plant-based lifestyle. Customers sign up online for either a seven- or 28-day program that includes daily shipped meals, one-on-one counseling through phone calls and texts, and lifestyle recommendations to form new habits. “Our goal is to make plant-based eating so tasty and effortless that it becomes a way of life,” Pinnavaia explains. She says the idea behind Plantable, which is based in New York, but will ship anywhere in the country, is to make plant-based eating less of a barrier for people. “Most of our clients are either looking to kickstart a new lifestyle and don’t know how to begin, or they are
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of fungi. “We believe that systemic change can start with people replacing animal meat even a couple of times a week. Eating Meati chicken or steak shouldn’t feel like a huge departure from animal products, and the nutrition offered is superior to any food out there,” says Christina Ra, vice president of marketing and communications. “People can enjoy eating Meati and feel great about how they’re nourishing their bodies.” With $50 million in recent venture capital funding, the company is building an 80,000-square-foot production facility and plans to start selling its substitute chicken and beef in national markets later this year. Meati has drawn on ancient, natural processes to grow clean, sustainable sources of nutrition. “Mycelium is an infinite, selfreplenishing food source. Made from a closed-loop system, Meati uses less than 1 percent of the water and land needed for animal meat production,” says Ra. The company grows and harvests the mycelium indoors in stainless steel fermentation tanks using only water, sugar and nutrients. Unlike the animal agriculture industry, no antibiotics, growth hormones or pesticides are used.
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busy and want the ease of prepared meals made from scratch with real, clean ingredients. Our menu is a whole-food, plant-based way of eating that is filled with fiber and packed with nutrients. We focus on legumes, tofu and nuts as sources of protein,” she says. Pinnavaia, who holds a Ph.D. in quantum chemistry, became interested in food and nutrition after having too many family members diagnosed with cancers. Since launching Plantable in 2016, she has observed more clients coming in on their doctor’s recommendation. “We’re seeing a shift towards more consumer-driven health care, where doctors are understanding that meal planning and nutrition are critical to overall health. The community in general is also taking more ownership of their own
health and gaining more knowledge of the benefits of a plant-based diet,” she says.
Eating Out Gets Healthier For people dining out, there is no shortage of plant-based options, and that goes beyond a salad and fries. Eleven Madison Park, in New York City, is the first vegan restaurant to receive a Michelin star. Even fast-food chains are getting on board, with McDonald’s introducing the McPlant burger and KFC debuting a Beyond Chicken made of soy and wheat. Joe Hehl, the founder of Dragged Through the Garden, a Chicago-based company that consults with restaurants and breweries looking to expand vegan options, has seen an uptick in interest. “Adding a
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plant-based option or two on the menu can absolutely set some new eyes on a restaurant’s operation. Now this place will show up in searches for ‘restaurants with vegan options’ and appeal to an audience who potentially wouldn’t have eaten there otherwise. Plus, it’s not super-costly on the bottom line,” he explains. He adds that the availability of meat substitutes on a menu, such as an Impossible Burger, makes it easy for people trying to cut down on their meat intake. “Mainstream substitutes are a little more accessible than something like a bowl of quinoa to someone who is not vegan. This new era of plant-based burgers offers an alternative for those who want to wind down their meat intake, but are unsure how to start,” he says. Hehl also offers clients recipes and guides for recreating vegan versions of traditional fast food and kitsch menus. Past recipes have included a Vegan Philly Cheesesteak and the Vegan Chorizo Sloppy Joe, for which he offers step-bystep instructions and encourages followers to have fun and experiment with ingredients such as oat milk. “I grew up in a very meat-and-potatoes household and had no knowledge of cooking whatsoever. As I learned about some of the benefits of a plant-based diet, I decided to embrace it as a challenge to myself,” he says. “My favorite plant-based ingredients to use are garlic powder and smoked paprika! Some people are eating plant-based ingredients without even realizing it.” Consumers have no shortage of options as plant-based eating and lifestyle choices continue to go mainstream. Companies are meeting the demand with creative, sustainable products and services that are better for the planet, healthier for the body and allow people to align their values with their purchases. As the interest increases, new innovations are likely to explode on the scene and the plant-based followers are ready. Carrie Jackson is an Evanston, IL-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.
eco tip
The 411 on Styrofoam Why We Should Just Say No
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Because it is heat-resistant, extremely lightweight and relatively sturdy, Styrofoam is commonly used for takeout food and beverage containers, egg cartons, craft materials, home insulation and product packaging. The harm it causes to human health and the planet outweighs its convenience, however, and a growing number of cities in Asia, Europe and the U.S. have banned its use, including Minneapolis, Portland, Seattle, San Francisco, New York City and Washington, D.C. The word Styrofoam, which stands for a polystyrene plastic foam made from nonrenewable crude oil, is actually a trademark owned by the Dow Chemical Company in more than 90 countries. Despite city restrictions and growing concern over its safety, 3 million tons of it is produced every year in the U.S. Human Health Risks Two known toxins—benzene and styrene—are released during the manufacture of this puffed, #6 plastic. The toxins are also released whenever it is subjected to heat—by contact with a hot beverage or in the microwave, for example. In a 1986 U.S. Environmental Protection Agency (EPA) study, styrene was detected in the fatty tissue of every man, woman and child tested. The tens of thousands of people that live and work in environments with high concentrations of styrene have higher instances of cancer, neurological issues, headaches, depression and fatigue, while chronic exposure to benzene is believed to cause blood disorders, negative reproductive effects and increased incidence of leukemia.
Leading the Way
Environmental Impacts The manufacturing process of polystyrene was rated as the fifth-largest source of hazardous waste by a 1986 EPA report. It is estimated that 680 pounds of greenhouse gas are emitted to produce 10,000 plastic foam cups. Styrofoam is virtually non-biodegradable, and only 1 percent of it is recycled. Approximately 2.3 million tons end up in landfills every year, releasing toxins into the air and breaking into smaller particles that make their way into waterways, polluting the human drinking supply and posing great risk to marine life that ingests microplastics. Better Alternatives It is best to avoid using Styrofoam altogether, opting instead for plant-based, stainless steel, ceramic or glass containers to carry food and beverages. Choose manufacturers and shipping companies that use biodegradable packing materials instead of foam. At the grocery store, purchase eggs in paperboard cartons and get fresh cuts of meat from the butcher rather than those packed in foam trays. At home, select Earth-friendly insulation and steer clear of foam-based craft supplies.
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10 Years of Cultivating Foodie Culture at Zest! by Sheila Julson
T
oday’s food enthusiasts want to go beyond the plate and explore the cultures, people and stories behind their products and ingredients. Sharon Landis, who owns Zest!, has seen changes and growth in the foodie culture during the 10 years she’s operated the store, spice shop and cooking school. “The pandemic has definitely accelerated an interest in culinary arts,” she says. “People are cooking at home more often and appreciate the quality of their equipment, and they recognize that they might need to upgrade some of that equipment. At the spice shop, they’re finding that they can add flavor and variety to food without searching for an exotic recipe by simply adding a different spice to what they already make.” Landis also observes more curiosity about where food comes from, and interest in locally sourced and Pennsylvania-made artisan products has grown. “We have great entrepreneurs here in Pennsylvania that make tremendous products whom we like to promote by offering them in the store.” Zest! customers can find banana pepper mustard from Miller’s Mustard, which began with a few jars being produced in a home kitchen in the Pittsburgh area. Harrowgate Fine Foods is a small company founded by a British couple that moved to Lancaster County. They craft traditional English lemon curd, along with lime, orange and raspberry curd. Aunt Mary’s spaghetti and marinara sauce is also a favorite—as is Aunt Mary. “When Aunt Mary comes to our store to do tastings, people just love her,” Landis enthuses. Zest! carries more than 200 spices from around the world. Landis has found a Pennsylvania-based spice dealer to supply pure spices sourced globally, ground and blended fresh as they are ordered. The spices contain no filler ingredients, anti-caking agents or hidden gluten. Favorites include the multipurpose Tuscany bread dipping spice. Zest! also carries a broad array of Asian, Middle Eastern and African spices such as berbere, along with Cajun, Creole and Caribbean spices and spice blends, reflecting a growing interest in global
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cuisine. Along with steak and hamburger spices, Landis says there are many spices that work great for kicking vegetables up a notch for plant-based dishes.
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L VA I R
Gadgets Galore Zest! carries a full line of quality kitchen tools and gadgets, including whisks, spatulas, zesters, Lodge cast iron pans, pepper mills, charcuterie boards and small appliances from SMEG, an Italian company known for their artistic designs. Landis says they try to source from American-made and women-owned companies whenever possible. Zest Cooking School will offer an array of classes this spring, limited to 18 people to prevent overcrowding during the pandemic. Popular classes that are regularly offered include making French macarons, taught by pastry chef Danielle Belton. Upcoming classes include fun, interactive date nights for couples, as well as kids’ classes, glutenfree classes and plant-based cooking classes. In addition, a Brazilian chef will teach a class about Brazilian Easter customs and foods on April 8. The variety of instructors at Zest! include former home economics teachers, pastry chefs, cookbook author Valerie Baer and culinary director Hannah Smith, who teaches several classes per month. This spring, Zest! will expand into an adjacent storefront to offer a full line of Stonewall Kitchen products. Stonewall, based in York, Maine, produces artisan food products such as wild blueberry jam made from sweet Maine blueberries, sauces, pasta sauces, salad dressings, baking mixes, donut mixes, pancake mixes, baked cinnamon swirl coffee mix and more. Stonewall Kitchen has also acquired other small, artisan food companies, and Zest! will feature these companies, as well. “Their products are well-loved by customers and they make a lot more products that we don’t carry, but want to carry,” Landis says. “The expansion will allow us to have a Stonewall Kitchen store-within-a-store.” Zest! Store & Spice Shop is located at 30 E. Main St., in Lititz; Zest! Cooking School is located at 1180 Erbs Quarry Rd., in Lititz. For more information, call 717-626-6002 or visit ZestChef.com. See ad, page 33.
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fit body
A Weekend Warrior Survival Guide prevention, first-aid and recovery by Marlaina Donato
A
t first glance, it seems harmless to sit at a desk all week and then dive into gardening, hiking, shooting some hoops or playing softball with the kids. We think nothing of it until that pulled hamstring, stiff shoulder or painful knee makes itself known, slowing us down for a few days or weeks. At the other end of the spectrum, weekend warrior injuries can be more serious, taking months and even surgery to be resolved. With prevention, simple exercises and minimal investment of time, most suffering can be avoided. Recovery time can be shortened by integrating traditional firstaid approaches with complementary modalities like homeopathy, herbal remedies, essential oils and supplements.
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Full-Spectrum Prevention
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Maintaining our cars prevents them from breaking down on the highway, and our bodies are no different. Muscles are meant to move regularly, and if we’re doing our part, the body will be stronger, more flexible and less prone to sprains, strains and chronic pain. “Common causes of injury are not warming up the body before exercising, pushing yourself before you are ready, not taking enough rest, improper form and not listening to aches or pains,” says New Jersey fitness trainer and mindset coach Nadia Murdock. She stresses the importance of exercising regularly three to five times a week to improve muscle strength, increase endurance and transport oxygen and nutrients where they are needed most in the body. “With this routine under your belt, you can find more comfort in tackling an adventurous weekend without pain or injury.” Whether putting down a new floor, raking leaves or playing a game of tennis, toughing out an annoying muscle twinge or
ignoring stiffness in a joint can set us up for trouble down the road. “The ‘no pain, no gain’ mindset is definitely not beneficial over the long run for health maintenance,” says physical therapist Brennan Hussey. In his private practice in Evergreen, Colorado, and Appleton, Wisconsin, Hussey most often sees weekend warrior mishaps that target the lower back, shoulder, hip and knee. Identifying unhealthy habits and compromised alignment can prevent ongoing issues, he says, and a head-to-toe evaluation and approach are key. “Pain is obviously what brings people in for treatment most often, but if I treat with pain as the focus, I will miss the dysfunction that’s actually causing the pain response,” he says. “I’ve found hands-on, or manual, therapy best treats the various dysfunctions that cause pain, whether chronic or acute, and usually within a very low number of visits.”
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First-Aid and Recovery Essentials RICE—rest, ice, compression and elevation—is the name of the game when injury strikes, but adding essential oils to a first-aid and recovery regimen can offer significant benefits. Diluted external use of lavender, cypress and eucalyptus can minimize bruising, pain and swelling. Essential oils are also reliable allies for dealing with general discomfort after an active weekend. “In my 30 years using essential oils, plus raising two active boys, I’ve found that the most effective way to use essential oils for post-activity soreness is with topical application,” says Liz Fulcher, a clinical aromatherapist and owner of the Aromatic Wisdom Institute, in Selinsgrove, Pennsylvania. “Specifically, I add 15 to 20 drops of essential oil into one fluid ounce of unscented lotion or cream, which is a 5 percent dilution—too strong for all-over use, but great for spot application of topical issues. Apply the blend into the affected area as often as needed for approximately two days.” Her powerhouse favorites for aches and pains include German chamomile (M. chamomilla), helichrysum (H. italicum), ginger (Z. officinale), black pepper (P. nigrum), frankincense (B. carterii), lavender (L. angustifolia) and tea tree (M. alternifolia). For open wounds, she reaches for the distilled herbal waters known as hydrosols to wash the area before applying lavender and tea tree to avoid infection. Helichrysum essential oil is remarkable for bruises and other topical trauma, she says. According to a 2016 review of studies in the American Journal of Therapeutics, soft tissue injuries respond well to immediate and subsequent internal use of the homeopathic remedy Arnica Montana 30x, as well as topical arnica in the form of gels, oils and sprays. Remedies like Ruta graveolens and Rhus tox offer further support for sprains and strains. Bolstering the diet with antiinflammatory spices and supplements like turmeric, vitamin C with bioflavonoids, vitamin E with mixed tocopherols, bromelain, borage and flaxseed oil can also provide support. In the end, maintaining an active lifestyle all week long can lower the risk of needless suffering. “With consistent movement, you will understand how your body moves and responds to certain conditions. This will start to create a deeper understanding of what your body can tolerate,” advises Murdock. “The biggest takeaway is consistency.” Marlaina Donato is an author and recording artist. Connect at WildflowerLady.com.
Tips to Prevent Injury Advice from fitness trainer Nadia Murdock: Start with a gentle warmup if you are stretching before your workout. This helps to loosen up the joints and improves the blood flow to the muscles in your body. Try incorporating a few jumping jacks or a minute of running in place. Avoid bouncing in the stretch; hold the stretch for at least 20 seconds and don’t rush it. A few simple moves: Forward lunge: Kneel on one knee, place the other leg forward at a 90-degree angle, making sure the knee is over the ankle. Lean into the movement to feel the stretch in the inner thigh. Hold for at least 20 seconds and then switch legs.
Standing quad stretch: If you need additional support in this stretch, you can use a wall or chair. Raise one foot behind you; on the same side of the body, reach back to grab your foot at the ankle and pull it toward your seat, stretching the thigh. Keep the knees close and square your hips by keeping them forward. Hold for at least 20 seconds. Repeat on the other side.
Seated straddle lotus: Sit down on the floor with the soles of your feet together in front of you. Gently press your knees to the floor while placing your forearms on the inside of the knees. Push down as you lean your body forward toward the ground. Make sure you are leaning forward from the hips. Hold this stretch for at least 20 seconds and repeat if you feel you need to. March 2022
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Seeking a New Biological Paradigm by Gina Loree Bryan
I
n the debate over whether diet or exercise is more important for optimal health, food is usually assumed to be the source of the components the body uses for growth, metabolism and repair, but it is becoming better understood that through the process of mechanotransduction, physical forces also act upon the behavior of cells. This is the approach that “biomechanist” Katy Bowman, MS, founder of the Nutritious Movement Center, in Sequim, Washington, has taken.
Nutrition is Everywhere As Bowman explains in her book Move Your DNA: Restore Your Health Through Natural Movement, mechanotransduction is the process by which mechanical input is converted to biochemical and biological responses by the cells. This renders movement analogous to food when it comes to how cells respond. As she explains, “Both food and movement create a cascade of biochemical signals that alter the state of your physiology.” The implications of mechanotransduction and its role on biological outcomes are generating excitement in the health science field. A 2016 article published in the Physical Therapy & Rehabilitation Journal outlines the opportunity physical therapists are envisioning for targeted movement healing protocols to affect genetic expression and tissue healing with their patients/clients. For the majority of those outside of the therapeutic relationship seeking practical applications to support everyday health maintenance, it may be helpful to think of movement as a source of nutrition.
A New Science To understand mechanotransduction better, picture a single cell within an environment of trillions of other cells within a body that is always “loaded” by the surrounding environment, including all the 24
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other cells. By virtue of the force of gravity upon mass, all of these cells are being loaded, or “squished”, as Bowman puts it, in some way. Turning, lifting, stretching, breathing, smiling or rolling the eyes will deform the shape of the cells in those areas; the torsion, stretch, shearing or compression of which is then processed as information that affects the cells’ activity.
Connect the Dots Based on mechanotransduction, it is a given that every movement and non-movement of the body will affect the cells in some way, but the degree to which the cells are nourished by mechanical forces is dependent upon the types and locations of the loads. Consistently engaging in weightlifting will result in the biceps growing larger and stronger, just as wearing ill-fitting shoes over time will produce the response of calluses or blisters. This is an important point, because exercise regimens are often approached with the intent of having a generalized, whole body benefit. For the cardiovascular or respiratory systems, this may be the case, depending on the exercise. Yet, in the same way that as a weight-bearing load on the upper arms will not do much for quadriceps, the body may be left with localities of under-moved parts on a cellular level—localized, movement-nutrient deficiencies, even within an overall active body.
Move Smarter, Not Harder A movement-nutrient-dense life can begin with moving more and in wider variations. It may be helpful to consider four main movement food groups when intentionally constructing an active lifestyle: walking, sitting (unsupported), lifting/carrying and hanging/climbing. Within each of these larger components (think macronutrients, like protein, carbohydrates and fats) are the micronutrients (vitamins, minerals, organic acids and trace minerals). For example, walking is a complex movement made up of a number of smaller movements. Walking on flat surfaces with supportive footwear is more physically accessible to a wider population than walking barefoot on a mountain trail studded with rocks and roots. Yet, on the cellular level, a larger number of localized “neighborhoods” would be served by the latter in terms of the variations of loads. Much like moving toward a healthier food diet, it’s easier (and less injurious) to acclimate slowly. Incorporating one new vegetable or movement strategy into a daily or weekly regimen will be easier to integrate and make a habit than the less consistent, go-for-broke workout.
Nourishment Versus Comfort Movement snacks can be created by making everyday activities less convenient, yet more nutritious. Examples include using more hand-powered kitchen gadgets, walking to errands if they're within a manageable distance, hanging up laundry or placing often-used items high up on shelves or down low, where overhead reach or squatting is necessary for access. Consider interior arrangements that passively move the body more. The status quo of furniture design, flat floors, standardized stairs, macadam walking trails and car seats cultivates a repetitive, narrow range of motions and joint angles. Engaging actively with the environment using variations in standing, sitting, squatting or lying down can be supported with living and working spaces that organically move the body in micro-nutrient-like ways, such as a river rock mat in front of the sink; a low coffee table that doubles as a work desk; cushions and pillows that replace couches, recliners or dining room chairs. In the natural world, there are myriad variations and relationships that the human body knows and expects and from which it will always extract and enjoy nourishment. Some of these suggestions may seem radical or drastic, but they represent just a few possibilities available to explore. Gina Loree Bryan is a certified shiatsu practitioner and restorative exercise coach offering services and classes online and in Chester and Lancaster counties. For more information, call 610-304-5120, email Gina@EmbodyGrace.com or visit EmbodyGrace.com.
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healing ways
Burnout Recovery Ways to Reset and Find Balance
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by Ronica O’Hara
“I
’ll sleep when I die,” Kristina Shea used to joke about her three hours of nightly shut-eye. In retrospect, she says ruefully, “It almost became a reality.” Her hectic life as a single, widowed mother juggling her child’s needs, a high-powered career, university classes, fitness teaching and a two-hour work commute came to an abrupt stop eight years ago when she got off an escalator in the Toronto business district and collapsed. “It was burnout which manifested into physical symptoms such as extreme high blood pressure, red rashes, eczema and even a brain cyst,” she recalls. “I was emotionally and physically drained, with little joy left for life.” 26
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Determined to reset, she switched jobs, prioritized sleep, practiced yoga, meditated and took long nature walks. When COVID-19 shutdowns hit and she was laid off, she was at a loss, but rebounded, and inspired by her own healing process, started a CBD-enhanced natural skincare product line. “Still to this day, it is an active healing process,” she says. “It is very easy to go back to old patterns of behavior.” Burnout, once primarily a workplace concern, is turning into a societal norm. During the long slog of the pandemic, its telltale symptoms have become commonplace: fatigue, cynicism, apathy and feeling ineffective and disconnected. Among American employees, 52 percent reported
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feeling burned out in a March 2021 study, with two-thirds saying it had worsened during the pandemic. Belgian researchers found parental burnout in the U.S. to be among the highest in the world—even before COVID-19 closed schools. Record numbers of healthcare workers, caregivers and therapists report feeling physically, mentally and emotionally exhausted, with grave implications for those they are helping. Over time, burnout can bring on such health consequences as depression, insomnia, cardiovascular disease and immune disorders. Turning around burnout requires a simple first step. We must admit what’s going on, says Eileen McDargh, author of
Burnout to Breakthrough and an “Until we stop and literally look at what we smoothies, turning off digital deexecutive coach in Dana Point, are doing, we remain on the hamster wheel.” vices a half-hour before sleeping California. “Until we stop and or dancing to a short tune. ~Eileen McDargh literally look at what we are doTake micro-breaks. “You ing, we remain on the hamster don’t have to wait for the next wheel,” she says. “And then, we must listen to what our head is sayvacation to recharge,” says Michelle Risser, a licensed clinical ing to us, and perhaps even more important, what our heart—our social worker and burnout expert in Worthington, Ohio. “Some intuition—is telling us. The heart knows the truth.” examples: stand up and stretch between meetings. Feel your feet From this self-assessment, other steps can follow, she says, on the ground and take a nice, slow breath. Breathe in on a count such as asking, “What can I change about this? What can I avoid? of five, out on a count of seven. Listen closely to a piece of music.” What can I amend? And what—at least for the short term—can I As few as 10 minutes sitting or walking in nature improves mood, accept?” A stressful situation can also be proactively reframed by focus, blood pressure and heart rate, report Cornell researchers. viewing it as a challenge, a learning opportunity, a way to help othEnhance gratitude. Studies among firefighters and ers or as having a higher purpose. Other helpful strategies include: professional athletes have found gratitude to be significantly Access points of joy. By asking ourselves what three protective against burnout—in part because it causes us to pause specific activities or things truly make us feel alive, engaged and and savor an uplifting feeling. Developing the habit is as simple as happy, we can figure out how to work them into our days and writing down a few specific reasons to be grateful before bedtime restructure our life. In one study, physicians that spent about 20 several days a week. “Gratitude is a powerful energy enhancer,” percent of their time—roughly one day a week—on the activity says McDargh. they found the most meaningful had half the rate of burnout as Shea concurs, “When we take the time to just be, feel gratitude, those spending less time on those pursuits. the sun on our face, this helps rewire the way we think—and we Find points of control. Feeling helpless is a trademark can then begin to heal our bodies.” of burnout, “but there is always something we have control over. Our physical body is a great place to start: sleep, exercise, diet….” Health writer Ronica O’Hara can be contacted at OHaraRonica@ says McDargh. Even little steps matter, such as putting greens into gmail.com.
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ADVERTORIAL
Is Your Mattress The Problem?
How to get a good night’s sleep, without harmful chemicals Take this quiz:
1. Do you have back pain when you wake up? 2. Neck pain? Stiffness or soreness? 3. Does it take you more than 30 minutes to fall asleep?
4. Do you experience restless sleep? Toss and turn at night?
If you answered “yes” two times or more, this may be the most important article you read all year. Here’s why… While you sleep, your immune system recovers and prepares for the day ahead. It replenishes every cell in your body. Low-quality, uncomfortable mattresses have been linked to discomfort and pain, which can prevent quality sleep. People who struggle with sleep deprivation may suffer from irritability, depression, over-eating—and even face a higher risk for Alzheimer’s. If your mattress is filled with chemical toxins, airborne allergens, or worse, your body is doing battle with those things rather than repairing itself. You’re losing valuable energy each night instead of healing your body and revitalizing your mind. And all of that can wreak havoc on your health and well being.
What’s In Your Mattress?
The following information may be disturbing to some. That’s because the Environmental Protection Agency has identified at least four possibly dangerous chemicals commonly found in some synthetic mattresses—benzene, propane, naphthalene and styrene—especially bedding made in China and overseas, where such governing agencies do not exist. Mattress? Consider these facts: ● Typical mattresses made from artificial materials are known to emit potentially harmful gases in your bedroom—a phenomenon known as off-gassing. ● Laboratory researchers in the U.S. and Europe have identified up to 61 potentially harmful chemicals that off-gas from typical synthetic mattresses. ● Exposure to these 61 chemicals has been associated with irritation of the skin, eyes and digestive systems. ● Additionally, the chemicals off-gassed by synthetic mattresses have been associated with headache, fatigue, depression and even hearing loss. ● Your skin, the most porous entry point into your body, has contact with a mattress for 8 hours every night, on average. ● Children, who breathe faster than adults, are
especially vulnerable to chemical exposure. Every night, we lie down with minimal clothing for a seemingly good night’s sleep. But in reality, while lying on a conventional mattress, we are breathing in and absorbing through our skin a range of chemicals from synthetic materials—chemicals that can disrupt our sleep cycles and negatively impact our health. Our mattresses emit gases from a toxic brew of components used to create them. From the polyurethane foam used in the padding to fire retardants and other additives, conventional mattresses continue to release chemicals in gaseous form long after they roll out of the factory. Even after they have finished off-gassing, the chemically based construction of a conventional mattress provides an ideal environment for dust and dust mites, whose excrement is the #1 trigger for asthma attacks. And get this. You know those white labels on a mattress that say, “Do Not Remove”? Incredibly, the law actually allows manufacturers to include potentially hazardous chemicals in your mattress without disclosing the fact on any label. But if a true list of ingredients were available for conventional mattresses, it would likely include TDI (a common component), a known carcinogen, which can cause respiratory ailments such as bronchitis and asthma. In addition, liver damage and breathing problems have been linked to vinyl chloride monomers, another common mattress material. The list goes on. Unfortunately, it is highly unlikely that you would be given information about any of these chemicals from a manufacturer of conventional, synthetic mattresses.
The Natural Alternative
One of the most significant actions we can take to reduce our exposure to toxins and improve our overall health is to make changes to the one household item that is in direct contact with our bodies for one third of our lives—our mattresses. “There are more ways than ever to sleep better and wake up pain-free on a natural, organic mattress,” says Ben McClure, president of Gardner’s Mattress & More, in Lancaster, PA. “Many people, like me, are in search of a natural sleep system. I was shocked to learn that toxic emissions from mattresses are a major source of daily pollution in our lives,” says McClure. An all-natural, organic mattress is free of potentially harmful chemicals. Instead, natural materials like natural rubber are used. Rubber
is naturally hypoallergenic and resistant to dust mites, making it ideal for allergy sufferers. Also, natural rubber is antimicrobial, inhibiting the growth of bacteria, mold and mildew, which can cause asthma and respiratory distress. No synthetic materials are added to provide these benefits. “All rubber used in our natural mattresses is from the sap of a rubber tree, which can yield rubber for up to 30 years. When a tree is done producing rubber, it is taken down and turned into furniture. A new tree is then planted in its place, thus making natural rubber a sustainable bedding component,” says McClure. What’s the difference between an organic mattress and a conventional one? “Organic mattresses are crafted from natural materials. Conventional mattresses are made mostly of artificial materials from nonrenewable sources, such as plastic and other petrochemicals,” says McClure. Do organic mattresses come in different firmness? “Yes, there are two main types of organic mattresses: Natural rubber and innerspring. Both styles are available with varying firmness options to suit anyone’s sleep needs,” says McClure.
What To Look For
When researching natural, organic mattresses, look at these areas:
1. Visit a store that carries the top certified
natural and organic brands including Naturepedic, Posh + Lavish and Gold Bond. “Each of these manufacturers crafts bedding that is safe and sustainable,” McClure recommends.
2. Try out a new mattress for at least 15
minutes. Lie down in various positions, to simulate a night of sleep. Look for a store that offers a clean pillow to test out. “We offer the only Dream Room, where you can spend 15 minutes to 4 hours resting or even sleeping on a mattress, with 100% sanitary linens, blankets and pillows so people can truly ‘test drive” any natural bedding,” says McClure. In a current COVID world we follow all current CDC guidelines for your safety, but also offer 1:1 virtual consults -- simply call us to arrange a virtual meeting.
3. Protect yourself by insisting on a strong
guarantee. “I know people are tired of sleeping on a worn-out, chemical-laden mattress. That’s why we give every customer a 120 night Wake Up Happy Comfort Guarantee to exchange if it doesn’t deliver the sleep you want,” says McClure.
ADVERTORIAL If you’re not sleeping well or you’re worried about toxic chemicals in your bedroom, consider this: The two things in life you spend the most time on are work and sleep. How much of your remaining hours on earth do you want to waste losing sleep on an uncomfortable, chemical-laden mattress? That’s a question that many are asking.
Now Explore Your Options
“To help Natural Awakenings readers make the right choices, we’re offering a package of 4 Free Gifts for a limited time,” says McClure. Readers may bring this article to the Gardner’s Mattress & More location to see the latest natural organic sleep systems and claim the following gifts: FREE Gift #1: All-Natural Rubber Pillow ($40 value). You get this just for visiting the store. There’s no obligation to buy anything. Here’s why this is important: A good pillow is essential to your health, because it can gently support you in a healthy sleep position while providing comfort to your neck and shoulders. Doctors and chiropractors agree—nearly all neck and back problems are made worse by improper sleeping habits and bad or worn-out pillows. The All-Natural Pillow, reserved and waiting for you, is filled with soft, 100% natural rubber. Fact: About 10% of the weight of a 2-year-
old pillow is actually dust mite droppings—excrement. With one big exception: Dust mites hate natural rubber pillows, like the one waiting for you to pick up at Gardner’s. (Ask why when you visit—the answer will surprise you!) FREE Gift #2: Natural Mattress Guide ($9.95 value). Inside, you’ll discover little-known facts about how men and women are sleeping better on Natural and Organic Mattresses—waking up energized and more productive—and why ignoring problems with your current mattress can lead to depression, permanent health problems, and even damage family relationships. FREE Gift #3: Sampling of our Happy NiteZzz Lavendar CBD salve and CBD tincture. FREE Gift #4: $200 Savings Voucher, good toward the purchase of any Natural Organic Mattress in our store. This special $200 discount is not available to the general public. It’s only for you, as a reader of Natural Awakenings. “To see the difference that natural and organic sleep systems have made in people’s lives is nothing short of miraculous,” says McClure. Freelance writer Kevin Donlin is based in Minneapolis.
FREE READER’S GIFTS As a reader of Natural Awakenings, you are entitled to 4 FREE GIFTS by visiting our store and answering three simple questions. Bring this coupon (code: LB0322) to Gardner’s Mattress & More to receive: • FREE Gift #1: All-Natural Rubber Pillow ($60 value); 2nd is 50% off! • FREE Gift #2: Natural Rubber Mattress Guide ($9.95 value) • FREE Gift #3: Sampling of our Happy NiteZzz Lavendar CBD salve and CBD tincture • FREE Gift #4: $200 Savings Voucher on an Organic Natural Mattress Bring this coupon to the store at 830 Plaza Blvd. in Lancaster (behind Park City Mall, next to VanScoy Jewelers). There’s no obligation to buy anything-just answer three simple questions. Your Readers’ Gifts expire Mar. 31, 2022.
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n a summer afternoon in 2015, I sat in my favorite coffee shop waiting on lifechanging news. With each minute, my anxiety mounted, so I turned to the only thing that calms me in a stressful situation—my journal. As my pen scrawled across the page, I instinctively wrote a letter from my future self to my present self. I just needed someone to reassure me. And that “someone,” apparently, was me. I’ve been writing these inner-wisdom letters ever since, and it has been one of the most helpful practices in managing my anxiety. Women that have attended my retreats say it is the most impactful thing we do. When you’re feeling overwhelmed, grab a pen and follow these simple steps.
Create a simple ceremony. Sitting down with your favorite mug or journal makes this exercise feel sacred. Write in the light of dawn or by the glow of a candle, whatever brings you joy. Set a timer so you don’t overthink it. Perfectionism is the enemy of creativity. For 10 minutes, tell yourself to just write whatever comes, no matter how imperfect.
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Get into the brain of the older, wiser you. Imagine the version of you six months from now that has gotten through the muck you’re currently in. What deep wisdom and advice does it carry? Start with a loving greeting. Address your present self compassionately, the way you would to a child or dear friend. “Hi darling. It’s a brand-new day, sweetheart.” Acknowledge your hardships without judgement. What is your wiser self observing from the outside? Let it state what it notices. “I can see that you’re hurting. You’ve been through it, haven’t you?” Let the past be proof of your emotional endurance. Be an investigator and dig up examples of how you’ve coped with previous hardships. Remember that time you thought you couldn’t deal, but you did? State what THE wiser-you knows. What does this perspective offer to the situation? Be the scribe as you channel wiser-you’s messages. Try this prompt: “Your heart knows that ...” Request the next right step. Ask your wiser self, “What do I need in order to heal from this?” Listen for the answer. It might take the form of advice, a mantra or a simple step: Rest. Pause. Stay. Hug. List what you can let go of. Dump your obsessive thoughts onto the page, as well as anything you can’t control. While you think you can control other people’s reactions, you can’t. Close with love and support. “I love you and I’m here for you in your heart.”
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Read what you wrote. Be amazed by the wisdom that came simply because you tapped in and asked. Bring your hands to your heart and say thank you. Nadine Kenney Johnstone is the host of the podcast Heart of the Story, a writing, meditation and yoga nidra instructor, and a workshop and retreat leader.
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oday’s wide availability of vegan meat substitutes in the grocer’s freezer helps break the ice for people that want to experiment with plant-based foods. The taste, convenience and quality of these products has improved greatly over the past decade, but like many convenience foods, some packaged faux meat products can be high in sodium or fillers. While packaged, meat-alternative products are ideal for a tasty occasional treat, there’s a whole world of options beyond the freezer aisle for those that want to expand their vegan palates. Arielle and Brandon Hawthorne, co-owners of Twisted Plants, a popular, plant-based restaurant in the Milwaukee area, make their vegan food approachable by creating plantbased foods that mimic everyday, non-plant-based options. “I think that motivates people to try it because they feel they can still have the same flavor and taste they’re used to, but in a healthier version,” Arielle says. They use items like jackfruit, a species of tree in the fig family, which takes on the taste and consistency of pulled pork when shredded and marinated in sauces or spices.
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Going plant-based does not mean going without. Del Sroufe, a vegan chef based in Columbus, Ohio, culinary specialist at the T. Colin Campbell Center for Nutritional Studies and author of the Forks Over Knives companion cookbook, recommends that people craft satisfying, plant-based entrées at home by starting with recipes they like, and then looking for plant-based versions of those. “If you like pizza, you can still have pizza. If you like Italian cuisine, there are plenty of Italian recipes,” he says. Priyanka Naik, a self-taught Indian vegan chef, Food Network champion and author of the new vegan cookbook The Modern Tiffin, advises to gradually start a plant-based diet with one meat-free day per week and then increase. She adds that when eating out, opt for vegetarian or vegan options to be sure a plant-based lifestyle is sustainable outside of the home kitchen.
Substitutes at Home The concept of protein at the center of every dinner plate has been ingrained in
American culture. Dismantling that perspective opens up a whole new world and encourages thinking about vegetarian and vegan food in a new light, Naik says. Sroufe adds that we often believe we won’t get enough protein from plant-based foods. “There’s been a lot of science to refute that. The World Health Organization has identified people that exist healthfully on less than 6 percent protein in their diets.” Fruits, vegetables and grains are often more economical than packaged convenience foods, especially when purchased from local farmers markets. Pasta, rice and beans, which can be purchased in bulk, are budget-friendly. Naik cooks with the objective of putting vegetables at the forefront, using her Indian ancestry and global influences to make veggies the star of the show. Cauliflower and eggplant can be prepared in “steak” form as a main course or stand in as healthier versions of pub-food appetizers like buffalo chicken wings. For those craving meatier flavors, chickpea flour becomes crumbly when water is add-
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ed, effecting a good substitute for ground beef. Adding chipotle, cumin and other seasonings emulates taco meat. “Chickpea flour is high in protein and is used in a lot of Indian cuisine,” Naik says. “You can buy the flour or grind dry chickpeas to make the flour.” Jackfruit adapts easily to myriad recipe styles. Sroufe notes it can be used in dumplings and tacos. Hawthorne also uses it to make vegan ribs and in beef-style stews. Don’t toss that banana peel—Naik says using clean, organic banana peels after the flesh has been removed is a zero-waste approach to plant-based eating. Cooks can shred the peel with a fork and sauté it with soy sauce and other spices to mimic pulled meat. Tofu gets a bad rap, Sroufe says, noting that many people worldwide eat soy products without experiencing digestive issues. He often uses tofu for a number of presentations. “Silken tofu can be used to make pudding. Crumbled tofu can be substituted for ricotta in lasagna, or you can marinate tofu to make bacon for sandwiches. It’s a good, filling food.” Sroufe also uses millet as a base for meatloaf, meatballs and sloppy joes. Several mushroom varieties have meaty textures, and when battered and fried, they emulate fried chicken. Hawthorne also uses mushrooms as a meat replacement in Philly cheese steak sandwiches. Seitan, made with a vital wheat gluten base, can be used for meatballs. By experimenting with an array of vegetables, grains, nuts and seeds to create balanced textures and flavors, even the choosiest omnivores won’t miss the meat.
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Plant-Based Options lower the heat. Cover with lid and continue cooking for another 5 minutes. Flip eggplant slices (meat side should be tender and able to pierce with a fork).
One-Pan Skillet Eggplant Parmigiana Inspired by the Italian restaurants of her Staten Island neighborhood while growing up, Naik has created a vegan version of this Italian favorite.
photo courtesy of Priyanka Naik
Sprinkle with a bit of kosher salt, cover with the lid and cook another 4 to 5 minutes. Eggplant should be very soft, fork tender and cooked, but not falling apart. Remove from pan.
1 Tbsp neutral oil (such as canola or vegetable oil) 1 medium-sized Italian eggplant, split in half lengthwise 2 tsp olive oil 1 tsp Calabrian chili oil 2 cloves garlic, roughly chopped 1 sprig fresh oregano 1 cup of jarred marinara sauce
1 sprig fresh basil (extra for garnishing) 3-4 Tbsp water 1 Tbsp sugar 1 Tbsp tomato paste 1 tsp red pepper flakes 4 slices vegan mozzarella ⅓ cup plain breadcrumbs Kosher salt and freshly ground black pepper to taste
Pour about 1 Tbsp neutral oil into a medium or large nonstick skillet. Heat over mediumhigh flame. Meanwhile, score the meat of the eggplant in crosshatches. Do not to cut all the way through the skin. Place eggplant slices meat side down into the hot skillet and cover with a lid. After 3 to 4 minutes, check the eggplant to be sure it’s turning golden brown; if it looks charred,
Lower heat slightly and pour in olive oil and Calabrian chili oil. Once hot, add garlic, sautéing until slightly golden. Add the sprig of oregano. Once super-fragrant, pour in the jar of sauce and a sprig of basil and water. Lower the heat to medium-low. Add sugar, tomato paste, salt, black pepper and chili flakes. Mix until incorporated and smooth. Once the sauce starts bubbling, add eggplants meat side-up. Cover the lid and simmer for 2 to 3 minutes. Put cheese slices on top of the eggplant and close with the lid. While the cheese is melting, toast breadcrumbs in a separate pan. Sprinkle in salt and freshly ground black pepper to taste. Toast until golden brown and crispy. Turn off heat. Remove lid from eggplant and once cheese is fully melted, top with breadcrumbs and fresh basil, and remove from heat. Serve with Italian crusty bread. Recipe and photo courtesy of Priyanka Naik.
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This one-pot meal of comforting curry is adaptable for the seasons and to what is on hand. Don’t be afraid to substitute butternut squash for the sweet potato, swiss chard or collard greens for the kale, to add fresh or frozen peas, cauliflower, bell peppers, carrots or zucchini, and add more heat with a pinch of red pepper flakes. YieLD: 4 SERVINGS 2 Tbsp coconut oil or olive oil 1 cup onion, diced 3 cloves garlic, minced 1 Tbsp fresh ginger, grated 2 tsp ground coriander 1 tsp turmeric 2 Tbsp red curry paste (more or less to taste) 3 cups sweet potato or butternut squash, peeled and cubed 1 cup water or vegetable broth 1 tsp salt
½ tsp ground pepper 1 15-oz can chickpeas, drained and rinsed 1 13-oz can coconut milk 3-4 cups spinach or kale, chopped ½ lime, juiced 1-3 tsp soy sauce, fish sauce or coconut aminos to taste ½ cup cilantro or basil, roughly chopped Cooked rice, quinoa, millet or other grain for serving, about ½-1 cup per person
In a large pot or Dutch oven, heat oil over medium-high heat. Add onions and sauté 5 minutes to soften. Add garlic, ginger, turmeric and red curry paste. Cook and stir one minute. Add sweet potato or squash and stir to coat. Add water, salt and pepper. Bring to simmer. Cook about 10-15 minutes until tender. Add chickpeas, coconut milk and greens. Cook an additional 5-7 minutes. Stir in lime juice, soy or fish sauce and ¼ cup cilantro or basil. Remove from heat and serve over rice. Garnish with remaining herb. Courtesy of Gwen Eberly, chef at Zest! Cooking School. Connect at EberlyG137@gmail.com. See ad, page 33. From
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ONE-POT CHICKPEA COCONUT CURRY
Buffalo Cauliflower Bites This healthier version of buffalo wings is meat-free and baked instead of fried, but full of flavor and spice. It can be eaten plain or, as Sroufe recommends, as a Buffalo Po’ Boy sandwich, served on a whole-grain hoagie or sandwich buns with cabbage and peanut slaw. ½ cup water ¼ cup almond butter ½ cup red hot sauce, plus extra for tossing with the cooked bites ¾ cup whole-wheat pastry flour ¼ cup nutritional yeast 1 ½ Tbsp granulated garlic 1 large-head cauliflower, cut into 1-inch florets (about 6 cups) Preheat the oven to 375° F. Combine everything except the cauliflower in a large bowl. Mix well. Add the cauliflower florets and toss until thoroughly coated. Place the coated florets on a nonstick baking sheet in a single layer. Bake for 25 minutes or until golden brown. Toss with extra red hot sauce if desired. Recipe and photo courtesy of Del Sroufe.
Find more plant-based recipes online at NALancaster.com or NABerks.com
healthy kids
Beyond Picky Eating
Help for Pediatric Eating Disorders by Marlaina Donato
but children of any gender under 12 can be afflicted with anorexia nervosa, bulimia and other conditions unique to younger kids. “Eating disorders used to be primarily a college-aged issue; now eating disorders show up in young teens and even children as young as 5 years old,” says Marcia Herrin, a dietitian and nutritional counselor in Lebanon, New Hampshire, and author of Nutrition Counseling in the Treatment of Eating Disorders and co-author of The Parent’s Guide to Eating Disorders. Consequences of childhood eating disorders can include permanently stunted growth, impaired immunity, hypoglycemia and delayed puberty, but healing from an eating disorder can occur with early detection, quality care and proactive efforts by the family. Current research has broadened the medical definition, allowing earlier diagnosis and prevention, reports the New York City-based National Eating Disorders Association.
More than Body Image
M
ost kids go through food phases and bouts of fussiness during mealtime, but more serious problems can lurk beneath the surface of such all-too-common behaviors. Eating disorders are often associated with teen and adult females,
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While eating disorders are fueled by many factors, each child is an individual, and so any child’s struggles around food will be particular to them. Herrin, the founder of the Dartmouth College Eating Disorders Prevention, Education and Treatment program, says, “It is important for parents to know that the main risk factor for developing an eating disorder is genetic. This means some children are genetically at risk and others are not.”
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The friend who holds your hand and says the wrong thing is made of dearer stuff than the one who stays away. ~Barbara Kingsolver
The fires of predisposition can be fueled by “body dissatisfaction, dieting and involvement in activities that favor thinness, such as dance, gymnastics and running,” says Herrin, adding that the disorder defies stereotypes. “Because a child is male or has always been on the heavier side doesn’t mean that child is immune from developing an eating disorder.” Being repelled by foods with certain colors, tastes, textures or smells and having phobias around vomiting or choking are often catalysts to disorders. “Extreme picky eating that leads to restricting food intake is now considered an eating disorder in its own right, called avoidant/ restrictive food intake disorder (ARFID),” says Herrin. “The main difference between the child restricting food intake because of anorexia nervosa and the child with ARFID is that those with ARFID don’t care about weight or have body image issues.” For Cassandra Lenza, an eating disorder therapist and the owner of Healing
on Hudson, in Hoboken, New Jersey, the lasting imprints of a pervasive “diet culture” cannot be ignored. “The main and persistent risk factor for the development of eating disorders is early dieting,” she says. “Children under 12 who are dieting or exposed to dieting in their environment are more susceptible to the development of eating disorders than children who are not.” It is imperative, she says, that parents model healthy eating and provide a child with the tools for success.
A Whole-Child Approach Cognitive behavioral therapy, mindfulness training and yoga have been shown in studies to help both children and adults to process critical emotions, thoughts and eating patterns. Lenza attests to the effectiveness of holistic, multidisciplined care for reversing the common effects of eating disorders like exhaustion and gastrointestinal, hormonal or cognitive impairment. “We recommend a three-pronged treatment approach for all children which includes working with a therapist who treats eating disorder behavior, a registered dietitian who can help nutritionally and a pediatrician who can monitor the child medically,” she says. Habits and bonds within the family unit go a long way toward prevention. “Having a family dinner most days of the week substantially reduces the risk of a child developing an eating disorder,” says Herrin. For recovery, she advises, “The most effective treatment for children up to age 19 is family-based treatment (FBT). In FBT, clinicians show parents how to help their child eat enough to restore health. The type of eating that is most effective is good old-fashioned meals with plenty of calories from carbs, fat and protein.” With observant parents and quality care, children have a brighter future. “The early signs are often subtle,” counsels Herrin. “Trust your intuition.” Marlaina Donato is an author and composer. Connect at WildflowerLady.com.
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Kids’ Eating Disorders Some common disorders in children 12 and under include: anorexia nervosa: Signs and symptoms include weight loss (often dramatic), distorted body image, intense anxiety/fear of weight gain and other behaviors that prevent weight gain. avoidant/restrictive Food intake disorder (ARFID): Signs and symptoms include extreme pickiness; lack of interest in food without body dissatisfaction; aversion to specific tastes, smells, texture and appearance of foods; avoidance of certain foods/food groups or habitual eating of only a few foods; fear of swallowing; anxiety about getting bellyaches or getting sick; weight loss and/or stunted growth from insufficient nourishment and malnutrition.
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pica: Signs and symptoms include eating non-edible substances such as crayons, paper, grass, rocks, feces, hair, paint chips, cleaning powders or clay; health problems such as constipation or diarrhea, intestinal obstruction or infection, anemia or lead poisoning. It is often seen in children on the autism spectrum that have a history of abuse or neglect, or mental health conditions like schizophrenia, anxiety or obsessivecompulsive disorder. It can also be caused by a zinc deficiency.
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Subtle warning signs from Cassandra Lenza include: n Child discussing dieting, food obsessions or weightcontrol measures; discussing exercise with greater interest, especially if she/he has not discussed exercise or movement before n Social confinement and isolation n Increased body dissatisfaction n Changes on child’s growth chart Other signs: delayed puberty, eating smaller food portions, weight changes, thinning hair, hiding food, digestive problems, downy hair growth on body, severe mood swings or tantrums, excessive movement
n Avoid labeling food as good or bad. It is better to serve all kinds of foods in moderation. n Avoid talking about dieting, weight or judgments about different body types or sizes. n Never tease a child about their weight or changing body.
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Tips for parents from Marcia Herrin include:
March 2022
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P
eople are always striving to improve the quality of life for their pets. For some, this means making homemade dog and cat food or buying meat directly from a local butcher, but not all pet parents have the necessary time, space or finances. While there are better quality kibble and canned pet foods available today than in the past, along with frozen raw and freeze-dried raw foods, an overwhelming volume of choices can confuse even the savviest consumer. Cecille O’Brien Greenleaf, a holistic veterinarian in San Jose, California, advises pet parents to use the same criteria they do when shopping for human food—look for the freshest, cleanest ingredients possible, a limited ingredient panel and no chemicals and pesticides. “Look for human-grade ingredients that offer the most vitality,” she emphasizes. She notes that some larger manufacturers have been caught using the least expensive ingredients they could find, including diseased animals that have been rejected from the human supply chain. Ingredients on panels are listed by weight from highest to lowest, so the first one listed is the one that weighs the most. It should be pure meat—chicken, beef, venison or fish. Proteins such as chicken liver, organ meat or eggs may follow. “If there are many synthesized items in the ingredient list, that is to be avoided,” she says. Frozen raw and dehydrated raw foods provide optimal nutrition while more closely mimicking pets’ primal eating patterns. The extrusion process that some pet food manufacturers use to make kibble can overcook the product. To compensate, synthesized vitamins are often sprayed onto the finished product, similar to how many children’s breakfast cereals are produced, she explains. When purchasing kibble, look for brands that are minimally processed and provide vitamins directly from the ingredients; a long list of supplements on an ingredient list means the food has been highly processed. There has been recent debate within the animal care community as to whether grain-free diets are more helpful or harmful to pets. O’Brien Greenleaf notes the jury is still out on how some grains affect pets or whether grain-free diets are better. “It depends on how contaminated or genetically modified the grains are, and whether grains agree with your pet,” she says. Testing is now available to help determine ingredients to which a pet may be allergic. She also recommends adding high-quality fish
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Randi Ross owns the franchise in Campbell, California, for Ben’s Barketplace, a Northern California pet food store chain that specializes in quality foods for dogs and cats. She notes that corporate mergers and acquisitions over the years have put many large pet food brands that are carried at big-box stores into the hands of conglomerates that also produce candy, soap and other non-pet products. This can lead to lack of oversight and quality control issues. Many smaller, specialty pet food stores carefully screen the brands they carry. They offer products made by smaller companies that produce just pet food and embrace a holistic, farm-to-table philosophy regarding how they source their ingredients and manufacture their foods. The melamine pet food recall of 2007, in which the U.S. Food and Drug Administration found chemical contaminants in vegetable proteins imported from China used as ingredients in pet food, prompted many people to look for “Made in the United States” on packages. However, even if a brand is labeled as American- or North American-made, it doesn’t necessarily mean all of the ingredients were sourced from America, Ross says. Freeze-dried raw meal toppers and pour-over broths have become popular ways to add nutrition and flavor to kibble. When purchasing those products, she says, the same rules apply as when shopping for food: look for single or limited-ingredients on product panels and be wary of excessive filler ingredients like corn or wheat. “We help educate people on the true cost of pet ownership,” Ross says. “Spending a little more money now on high-quality pet food ultimately keeps dogs and cats healthier, reducing the need for veterinarian visits, pharmaceuticals and antibiotics.” Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country.
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green living
The Bounty of Farmers Markets
Buying Local Boosts Health, the Economy and the Planet
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by Sandra Yeyati
T
hroughout the nation, an estimated 8,000 farmers markets offer some of the freshest food available anywhere. Often open on weekend mornings or select weeknights, these nutritional meccas allow local farmers to sell their fruits, vegetables, eggs, meat and dairy directly to consumers, thereby providing an attractive business channel for them. “If you buy direct from a farmer, 97 cents of every dollar goes home with the farmer, whereas if you buy from a traditional grocery store, only 17 cents makes its way back to that farmer,” says Janie Maxwell, executive director of the Illinois Farmers Market Association.
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NALancaster.com | NABerks.com
Dollars spent at farmers markets boost local economies. “When farmers make money, they buy seeds at their local co-op or purchase tools from a nearby hardware store, which infuses economic capital into rural communities,” says Katie Myhre, technology research manager at the Farmers Market Coalition. “If we can focus on
practices are often just as clean or even more so, and at a farmers market, consumers are able to look the farmer in the eye and learn about their growing methods.” Maxwell appreciates the opportunity to make an educated choice. “As a consumer, you have to decide what is your highest value. For me, the most compelling reason to shop at a farmers market is the peak, in-season, quality of the food, the incredible taste and nutrition that you get because it was freshly harvested and didn’t have to be transported over long distances. The number of people that touch your food is significantly lower at a farmers market, so there’s less opportunity for it to be mishandled or cross-contaminated. It carries the name of the producer on it. This is their life’s work, and their reputation is on that label. I sense that there’s a real desire to ensure great quality and safety.” Regularly buying fresh food from a farmers market allows families to get into the habit of eating in season. “Cooking seasonally allows you the opportunity to capture the incredible flavor profiles of what’s fresh. It has just been picked and tastes incredible—very different from the flavors you get from grocery store products that were produced someplace else, maybe even weeks or months ago,” Maxwell explains.
Myhre concurs: “If we can build our habits, cooking preferences and skills around those seasonal rhythms, that’s a really beautiful benefit. It’s awesome for me to know that these herbs were harvested yesterday. There’s also a wide diversity of products. You’re not going to see 12 varieties of squash at your big-box grocery store. I’m always surprised by what I see, and it’s a really fun experience as somebody who loves food. Taking home really great-tasting products that were produced with so much care is a central benefit.” For many, the farmers market is a community gathering. In addition to local growers, they often include cottage food vendors offering homemade jams and jellies, baked goods, sauces, preserved and pickled items and other delicious foods, as well as arts and crafts vendors and musical entertainment. “The wonderful thing about the farmers market is that it leads with joy,” Myhre says. “It’s fun. You don’t invite friends to the grocery store, but you might meet your friends for coffee at the farmers market.” Sandra Yeyati, J.D., is a professional writer and editor. Reach her at Sandra Yeyati@gmail. com.
c_atta/AdobeStock.com
growing the capacity of our farms within our region and building consumer habits around what we can grow locally, that’s going to help our region become more resilient.” This type of localized commerce offers environmental benefits, too. Produce from a local source carries a much smaller carbon footprint than one that travelled halfway across the country. “Farmers markets are uniquely positioned to encourage environmentally responsible farming by providing a solid economic platform to climate-positive farmers that are taking care of land and water quality,” Myhre asserts. According to a study commissioned by the U.S. Farmers & Ranchers Alliance, 72 percent of consumers know “nothing” or “very little” about farming or ranching. Farmers markets facilitate ongoing dialogues between growers and consumers, serving as valuable educational sites. “Getting to know your farmer offers you an opportunity to ask questions directly to the person growing the product and make a choice accordingly, whereas when you go into grocery stores, you’re fed a lot of advertising and greenwash labeling with terms that you don’t understand,” Myhre says, adding, “While many small farmers decide not to go through the costly United States Department of Agriculture organic certification process, their farming
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wise words
Ann Armbrecht
on the Business of
Ethical Botanicals
photo courtesy of Bryce Youk
by April Thompson
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Lancaster-Berks
What surprised you the most in your journey around the world tracking the herbal supply chain? I was surprised by the level of mechanization and scale, and the careless way plants were often handled—sometimes stored in open sacks and huge piles, with one type of plant spilling into another without controls for moisture and rodents. But I was also surprised to discover my own naiveté about the supply chain. These were both important realizations to help me come to a more nuanced, realistic assessment of the challenges the different stakeholders face in bringing herbs to market.
What should consumers consider when purchasing herbal products? Alternative medicine and health care frame wellness as a personal choice, focused on the individual’s health, yet we have a responsibility back to the plants that heal us and the people who care for them. We can’t be well unless the planet is well. By purchasing an herbal product that has been produced in ways that care for the Earth and local communities, we can start to heal the planet and address social inequities. Purchasing Organic Certified products is a start. Someone I met at Organic India said every time you have a cup of herbal tea that isn’t certified organic, it’s like steeping a cup of pesticides. It doesn’t make any sense to consume something for its medicinal properties that has been made with pesticides or chemical fertilizers. Certified Organic is not a perfect system—no certification is—but it operates as a stand-in for relationships and trust. These herbs change hands up to 15 times to get to a consumer, so there has to be a way to keep a paper trail and ensure product integrity. When consumers ask for Certified Organic, it signals to the marketplace that sustainability matters and helps drive change in the industry.
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W
riter and anthropologist Ann Armbrecht explores the relationship between humans and the planet, notably through her work with plants and plant medicine. Her book The Business of Botanicals: Exploring the Healing Promise of Plant Medicines in a Global Industry tells the stories of the people and places behind the global industry of herbal products which are largely invisible to the consumers that spend $9 billion annually on them. Armbrecht is the director of the American Botanical Council Sustainable Herbs Program and is co-producer of the documentary film Numen: The Nature of Plants, inspired by her experience studying herbal medicine with herbalist Rosemary Gladstar. Although her current work focuses on the herb industry, she is interested in broader questions about how the purchasing choices everyday citizens make impact the world. Armbrecht is also the author of the memoir Thin Places: A Pilgrimage Home, based on her time conducting ethnographic research in Nepal and her continued questioning of culture and community back home in the U.S.
Seeking out fair trade products is also great when possible. The FairWild certification, for example, works toward ecological, social and economic sustainability in the supply chain of wild-collected products.
What key trends are you seeing in the herbal industry? There is a trend toward regenerative farming, which focuses on issues like how cultivating plants affects soil and biodiversity. There is also a new focus on social equity for people growing and collecting herbs, as many of them are living on the fringes of society in precarious situations. We are doing case studies to look at details like how the structure of contracts and timing of payments affect smallholder herb farmers so we can make appropriate recommendations and hold companies accountable.
What gives you the most hope about the herbal industry right now? The people I got to know in my travels are working really hard to take care of the plants and of the communities to bring a sense of ethics, equity and transparency into the system. A lot of money is made at the very end of the value chain and not at the source. Individuals and companies in the industry are working to address these imbalances. More consumers are asking questions and becoming empowered citizens, and that also gives me hope. When I studied herbal medicine, what was most powerful for me was learning simple ways to take care of myself and my then-1-yearold daughter. Learning to make these simple remedies was deeply empowering. Without that knowledge, it’s easy to be overwhelmed walking through the supplement aisle of the drugstore, not knowing where to begin other than to read labels and try to compare one marketing claim to another. Taking steps to learn more about herbs and where they come from helps people make a shift from consumer to citizen. That level of engagement also brings more meaning and connection, which people are hungering for.
Thomas B. Wachtmann, DC
DrWachtmann.com
Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com. March 2022
45
calendar of events NOTE: To share your events and classes in our calendar, please visit our websites NABerks.com or NALancaster.com for guidelines and a submission link. Deadline: 5th of the month prior. Visit our online calendar where you can find updated event and class information and share your events for free.
March
ONLINE EXCLUSIVES>>> Find additional articles and videos at NALancaster.com or NABerks.com. Go to the home page and click on the “In This Issue” image in the top carousel or in the right column.
Conscious eating Vegan Cinnamon Applesauce Muffins
TUESDAY, MARCH 1 Contemplative Prayer/Meditation – 8-8:30am. (Tuesdays ongoing). In person and via Zoom. Free. Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858. For the Zoom link, visit SaintJamesLancaster.org. Printmaking Exchange & Exploration – 6-9pm. Tuesdays thru 3/22. Adults. Learn the basic skills necessary to create single and multiple color relief and monoprint prints. In the end, each student will trade prints so you will leave with a piece of art from others in the studio. $120. Register online by February 21 at PCAD.edu. PCAD, 204 N Prince St, Lancaster. 717-396-7833.
WEDNESDAY, MARCH 2 Mindful Yoga – 9-10am. (Wednesdays ongoing). Onsite and via Zoom. Slow down your breath, your body, and your mind. $15, discounts available. Contact Saint James Episcopal for link. 717-397-4858. 119 N Duke St, Lancaster. SaintJamesLancaster.org. Donation-Based Meditation – 7-8pm. (Wednesdays ongoing). Guided meditation with Monica Mullen. Walk-ins welcome.West End Yoga Studio, 221 W Walnut St, Lancaster. WestEndYogaStudio.com.
HEALTH BRIEFs Eat Alpha Lipoic Acid-Rich Foods to Live Longer Drink Coffee and Tea to Reduce Dementia and Stroke Risk
Ultimate Health Workshop – 7pm. (Wednesdays ongoing). 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. Voice Embodiment Class – 7:30-8:45pm. Via Zoom thru 3/9. “Sing Your Heart Out.” Connect through singing, sounding/intoning, movement, joy, and reflection. Taught by Jen Lobo. Each class concludes with a restorative sound meditation with singing bowls. Space limited; registration required. Sliding scale rates. ResonateYou.com.
THURSDAY, MARCH 3 Contemplative Prayer/Meditation – 8-8:30am. (Thursdays ongoing). In person and via Zoom. Free. Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858. For the Zoom link, visit SaintJamesLancaster.org.
Global Brief Spiritual Awakening People of Faith Find Deep Connection to the Environment
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Cooking Class: Elegant Springerle Cookies (Make & Take) – 6-8pm. Learn to make gorgeous embossed cookies, rich in history and tradition. Take home your very own embossed cutter. Hands-on. BYOB. Registration is required. $75. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com. Figure Drawing: Beginner/Intermediate – 6-9pm. Thursdays thru 3/24. Learn helpful tools for accuracy and consistency. Hone your application
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techniques and build a more confident start to a figure drawing. This class works with a live, clothed model.$120. Register online by 2/24 at PCAD.edu. PCAD, 204 N Prince St, Lancaster. 717-396-7833. Mercy & Buddhism – 7-8:30pm via Zoom. Thru 4/7. Free. Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858. For the Zoom link, visit SaintJamesLancaster.org.
FRIDAY, MARCH 4 Contemplative Prayer/Meditation – 6:45-7:15am. (Fridays ongoing). In person and via Zoom. Free. 717-397-4858. 119 N Duke St, Lancaster. For the Zoom link, visit SaintJamesLancaster.org. Mindful Yoga – 9-10am. (Fridays ongoing). Onsite and via Zoom. Slow down your breath, your body, and your mind. $15, discounts available. Contact Saint James Episcopal for link. 717-397-4858. 119 N Duke St, Lancaster. SaintJamesLancaster.org.
SATURDAY, MARCH 5 Berks Birds Science and Art – 9am. A special program offered in partnership with Penn State Berks and Baird Ornithological Club. Grab your binoculars to look and listen for birds at Angelica Creek Park. You’ll also learn how to get involved in Penn State’s new research about birds at the intersection of science and art. Online preregistration required. The Nature Place, 575 St. Bernardine St, Reading. BerksNature.org. Clover Day Readings – 10am-3pm. Unique event filled with wisdom, laughter and clarity through magical divination readings. Choose one or stay for all three: Irish Coffee Readings, Pot of Gold Rune Readings or Celtic Ogham Readings. Registration required. $35 each. Soul Centered Wellness, 2619 Leisczs Bridge Rd, Leesport. 717-269-9820. SoulCenteredWellness.org. Online Supervision – 10am-12pm. Online. For Psychodrama and Experiential Psychotherapies. $45. Karen Carnabucci, LCSW, TEP. Online. To register: RealTrueKaren.com/events.
SUNDAY, MARCH 6 Community Donation Yoga – 9-10am. (Sundays ongoing). Yoga is for everybody regardless of financial state. This yoga class mixes Vinyasa with Alignment; well suited for any level of practice. West End Yoga Studio, 221 W Walnut St, Lancaster. WestEndYogaStudio.com. Yin Yoga – 9am-10:30am. (Sundays ongoing). Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. 484-509-5073. KulaKamalaFoundation.org. Sunday Morning Tao-Tending Our Garden – 9:45-10:45am. A gentle Taoist Yoga class. Includes a qigong-like flow, meditative breathing, and gentle
yin floor postures (can be adapted to chair). Bring your own mat and blanket. $15. Integrative Healing Arts Studio, 546 Penn Ave, West Reading. 610-4519577. IntegrativeHealingArtsStudio.org.
Sound Meditation – 2-3pm. Tactile physical vibrations and frequencies have been used for centuries to heal and deepen meditation. Diann Cardello leads meditation using her expertise with sound on a journey to relax, open, and soothe. Members $25, Students $28. Register online. West End Yoga Studio, 221W Walnut St, Lancaster. 717406-9681. WestEndYogaStudio.com.
Wisdom Circle – 10:30-11:30am. (Sundays ongoing). Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. 484-509-5073. KulaKamalaFoundation.org. Sound Meditation – 1:30-2:30pm. Jennifer Lobo of ResonateYou offers sound meditation with voice, singing bowls and other instruments. $25/person. For tickets: TheYogaPlaceInEprata.com/workshops. Held at The Yoga Place in Ephrata at Bergstrasses Lutheran Church, 9 Hahnstown Rd, Ephrata. Sunday Evening Meditation – 7-7:30pm. (Sundays ongoing). Via Zoom. All welcome for a meditation which incorporates mindfulness, reiki and loving kindness practices. Love donation. Email Helene@ HeleneWilliamsReiki.com for Zoom link.
MONDAY, MARCH 7 Chair Yoga – 10:30-11:30am. (Mondays ongoing). In-studio and virtual. Traditional poses are converted to using a chair as our foundation or prop. The addition of a long scarf/yoga belt, books/yoga block, and beach towel/yoga blanket expand the options. $45 New Student Unlimited, other class pass options available. Register online. West End Yoga Studio, 221 W Walnut St, Lancaster. 717406-9681. WestEndYogaStudio.com. Whiskey, Medicine and Magic – 6-7:30pm. Raise a glass and call in your health, happiness and good fortune. Includes a Hapé and whiskey tasting ceremony as well as work with the Runes. Registration required. $45. Soul Centered Wellness, 2619 Leisczs Bridge Rd, Leesport. 717-269-9820. SoulCenteredWellness.org.
TUESDAY, MARCH 8 Hatha Yoga – 9-10am. (Tuesdays ongoing). Instudio and virtual. Hatha Yoga can improve mood, decrease anxiety, tone muscles, and improve posture and balance. $45 New Student Unlimited, other class pass options available. Register online. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com. Gardening with Native Plants – 6-8pm. Four parts, Tuesdays 4/18, 15, 4/12, 4/26. Get started growing native plants for our climate and local wildlife. Learn the basics in site preparation and garden planning from local experts. $70/4 workshops. Online pre-registration required. The Nature Place, 575 St. Bernardine St, Reading. BerksNature.org.
WEDNESDAY, MARCH 9 Intro to Sound Healing – 10am-3:30pm. This class covers the basics of the art and science and teaches protocols for using Himalayan bowls for relaxation and healing. $150. Lana Ryder, Instructor. Soundwise Health Studio, Soundwise Health Studio, Liberty Place, 313 W Liberty St, Suite 267, Lancaster. For details and registration: SoundwiseHealth.com. Writing for Healing Professionals – 1-3pm. Online. A quarterly experiential class for all who want to write. Psychodrama credits provided upon request $45. Karen Carnabucci, LCSW, TEP. For info/registration: RealTrueKkaren.com/events. Newly Bereaved Program – 2-3:30pm. Via Zoom. If your loss was recent, this 3-wk series provides
SUNDAY, MARCH 13
an overview of common grief responses and will help you to begin to identify coping tools. Space limited, registration required. For info/to register: 717-391-2413 or 800-924-7610 by 3/2 to discuss with a Bereavement Counselor. Pathways Center for Grief and Loss. HospiceCommunity.org. Cooking Class: Pasta 101 made Gluten Free – 6-8pm. With easy tips and techniques, you’ll gain the confidence to recreate the recipes in your own kitchen. Hands-on. BYOB. Registration is required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com. Screen Printing for Beginners – 6-9pm. Wednesdays thru 3/30. We will break down everything you need to know from prepping a screen, exposure, and pulling ink. You’ll leave with a project of your own. $120. Register online by 3/2 at PCAD.edu. PCAD, 204 N Prince St, Lancaster. 717-396-7833.
THURSDAY, MARCH 10 Inspired by Nature: Homeschool Studio Grades 1-5 – 1:30-3:30pm. Thursdays thru 3/31. Explore different sides of nature in this art history-based studio class. We will learn about various artists and how they approached the theme of nature in their work. $85. Register online by 3/3 at PCAD.edu. PCAD, 204 N Prince St, Lancaster. 717-396-7833.
FRIDAY, MARCH 11 Parent/Grandparent and Kids Cooking Class: Pasta 101 – 5:30-7:30pm. Ages 5 and up. Enjoy all the fun of making fresh pasta. Kids will learn essential cooking skills while you enjoy quality time and a delectable homemade pasta dinner. Hands-on. Registration is required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.
Sound Meditation Immersion - The Journey Within – 6:30-8pm. The beautiful restorative sounds of unique instruments and voice guide us into relaxation and awareness of expanded consciousness and peace. $25. Soundwise Health Studio, Liberty Place, 313 W Liberty St, Suite 267, Lancaster. SoundwiseHealth.com.
TUESDAY, MARCH 15 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.
THURSDAY, MARCH 17 Celtric Tree of Life Paint Night – 6:30-8pm. Discuss and paint the Celtric Tree of Life, a symbol of longevity, wisdom and strength. Experience one card Tarot readings from the Druid Craft Tarot Deck. BYOB. Space is limited. Registration required. $45, deposit of $10 to hold place. Soul Centered Wellness, 2619 Leisczs Bridge Rd, Leesport. 717-269-9820. SoulCenteredWellness.org.
SATURDAY, MARCH 19 Take Heart Volunteer Orientation – 8-11am. Come learn about volunteering with our horses in a hands-on way by doing barn duty with our staff. No horse experience necessary, just a heart to serve. Event is rain or shine, and you'll want to wear comfortable work clothes. Free. Take Heart Counseling. 699 Wooltown Rd, Wernersville. 610223-9133. Volunteer@TakeHeartCounseling.com.
NEVER MISS AN ISSUE !
SATURDAY, MARCH 12 Theater Games for the Overworked Person – 11am-1pm. Be in the moment, let go, and do for yourself in an interactive and creative way. Using drama-based games and movement, you will explore your theatrical side. $30. Register online by 3/5 at PCAD.edu. PCAD, 204 N Prince St, Lancaster. 717-396-7833. Shake Your Shamrocks Foot Detox – 11am3pm. Enjoy and ionic foot detox for two as well as an invigorating green tea foot scrub, hot towel wrap and foot massage. Finishes with a glass of Prosecco and green veggie plate. Registration required. $96 for two. Soul Centered Wellness, 2619 Leisczs Bridge Rd, Leesport. 717-269-9820. SoulCenteredWellness.org.
Home delivery magazine subscription: 6 issues: $18 / 12 issues: $30 / 24 issues: $50 Covers postage and handling.
Visit our website to subscribe NALancaster.com | NABerks.com or call 717-399-3187 Or read our FREE DIGITAL issue online. March 2022
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Introduction to Ecopoetics – 10am-12pm. Saturdays thru 4/2. Online. Explore the relationship between writing and ecology. Leave with the understanding of the possibilities of ecopoetics, contemporary writers shaping it, and a new body of work. Weather permitting, we’ll meet at a local park for our last class.$48. Register online by 3/12 at PCAD.edu. PCAD, 204 N Prince St, Lancaster. 717-396-7833. Susquehanna Waldorf School Open House – 10am-12pm. A curriculum rich with language, movement and imaginative play and children are engaged, inspired and motivated. Discover what makes Waldorf education the fastest-growing independent school movement in the world. Registration recommended. Susquehanna Waldorf School, 15 W Walnut St, Marietta. 717-426-4506. SusquehannaWaldorf.org. The Pelvic Bowl Workshop – 4-6pm. “Nourish Your Root, Support Your Core” is a two-part workshop, 6-day series. The workshop explores basic functions of the abdominal cavity and pelvis, how they work in support of one another, and ways to promote overall well-being from the inside out. Dates, details and registration online. West End Yoga Studio, 221W Walnut St, Lancaster. 717-4069681. WestEndYogaStudio.com.
MONDAY, MARCH 21 Growing Through Grief – 6:30-8:30pm. Mondays thru 4/25. Via Zoom. Adults who are approaching or past the year anniversary of the death of a loved one can explore the impact of their loss and the way they continue to reorganize their life. Free. Space is limited, registration required: MParadise810@ comcast.net or 717-951-2720. Pathways Center for Grief & Loss, 4075 Old Harrisburg Pike, Mount Joy. HospiceCommunity.org. Women’s Memoir Writing Class – 6:30-8:30pm. 5 wks, Tuesdays thru 4/18. 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, MARCH 22 Dark Feminine Shadow Circle – 6:30-8pm. The dark feminine is the expression of the deep, positive and necessary energy that captures the mysteries of womanhood and magic, the chaos of creation and destruction, death and birth, transformation, rage, and fierce empathetic compassion. Reconnect and reclaim your shadow. Registration is required. $33. Soul Centered Wellness, 2619 Leisczs Bridge Rd, Leesport. 717-269-9820. SoulCenteredWellness.org. Man to Man: Grief’s Toolbox – 6:30-8pm. Via Zoom. Monthly men’s group to learn about tools to add to your “Grief Toolbox” to help you rebuild your life after loss. Call the Pathways Center for Grief and Loss at 717 391-2413 or 800-9247610 to discuss with a bereavement counsellor. HospiceCommunity.org.
WEDNESDAY, MARCH 23 Coping with the Loss of a Child of Any Age – 6:30-8pm. Via Zoom. Are you grieving the death of someone you care about? Would you like to talk with others who have experienced a loss? Includes a presentation and an informal time to talk with others. Free. To register: Pathways Center for
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Lancaster-Berks
Grief & Loss. 717 391-2413 or 800-924-7610. HospiceCommunity.org.
THURSDAY, MARCH 24 The Gathering: Awaken – 6:30-8pm. Explore what it means and feels like to truly awaken and be fully present with the magic and possibility of life. Registration required. Soul Centered Wellness, 2619 Leisczs Bridge Rd, Leesport. 717-269-9820. SoulCenteredWellness.org.
FRIDAY, MARCH 25 Ancestor Stories: An Experience in Family Constellations – 10am-12pm. Online. 2 CE and psychodrama credits plus 48 Act hours. Explore, through experimental interaction and mindfulness, how an unresolved family trauma or other instance of family of collective pain is carried through the generations. $45.Lancaster School of Psychodrama and Experimental Psychotherapies. For info/ registration visit RealTrueKaren.com.
SATURDAY, MARCH 26 Organic Gardening 101 – 10am-12pm. Learn about equipment, soil health and how to care for your plants. Bring your gardening gloves to participate in transplanting at our greenhouse. $60. RodaleInstitute, 611 SiegfriedaleRd, Kutztown. 610-683-1400. RodaleInstitute.org/events/organicgardening-101. Connect With Your Spirit Guides – 11am-2pm. Spirit guides offer the understanding that we are not alone in this universe. This class will teach how to hear and understand the response when divine intervention is called upon. A meditation in class will help you connect with your spirit guide. Please bring a notebook. Registration required. $66. Soul Centered Wellness, 2619 Leisczs Bridge Rd, Leesport. 717269-9820. SoulCenteredWellness.org.
workshop as well as “Connecting, Collaborating and Co-Creating” with Linda Ciotola, M.Ed., TEP, at the annual conference of the American Society of Group Psychotherapy and Psychodrama. Online conference; see ASGPP.org for details.
plan ahead SATURDAY, APRIL 9 SoundwiseReikiVoice – 9:30am-6pm. Lana Ryder of Soundwise Health teaches how to use voice as a sound healing instrument through speaking, toning, chanting, improvisational voice, light language, frame drum voice, the kotodama, creating vocal portals, ceremonial voice rituals for earth communion, palliative care and house clearings. $250. Must register by 4/1 to allow time to complete prerequisites. Reiki Learning Place, Harrisburg. ReikiByRickie.com.
savethedate SATURDAY, APRIL 9 SUNDAY, APRIL 10 Inner Peace Holistic Expo – 10am-6pm (Sat); 10am-5pm (Sun). Holistic and natural products and services for a healthy mind, body & home, spiritual readings, crystals & gemstones, jewelry, massage, reiki, CBD products, soaps, aura readings, iridology, pet wellness & more. Food & drink available for purchase. Free lectures and demos all weekend. First 150 guests each day receive free goodie bag. $10/ weekend, kids 12 and under free. Hamburg Field House, Pine St, Hamburg. 610-401-1342. InnerPeaceHolisticExpo.com.
MONDAY, MARCH 27 Zen for Men: Wellness Workshop – 12:30-2pm. Yoga Instructor and Chinese Medicine Practitioner Nick Dower guides a restorative movement practice with practical strategies that can be implemented into your daily routine to improve physical and mental well-being. Members $40, Students $45. West End Yoga Studio, 221W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.
TUESDAY, MARCH 29 Equine Therapy for Teen Girls Experiencing Bullying – 3:30-5pm. Tuesdays thru 5/17. Girls aged 12-14 will be encouraged to process, as well as become equipped for the future. Headed by therapist Erin Reilly, MA. Registration required and space is limited. $75 per session. Take Heart Counseling. 699 Wooltown Rd, Wernersville. 610-223-9133. Erin@TakeHeartCounseling.com.
WEDNESDAY, MARCH 30 Mindfulness and Grief – 2-3:30pm. Wednesdays thru 4/20. Via Zoom. Learn the benefits of practicing mindfulness as a tool for being present with your grief and improving your overall wellbeing. Free. To register by 3/18: Pathways Center for Grief & Loss. 717 391-2413 or 800-924-7610. HospiceCommunity.org. Healing Eating Disorders with Psychodrama & Other Action Methods – Online thru 4/3. Karen Carnabucci, LCSW, TEP, co-presents this
NALancaster.com | NABerks.com
WEDNESDAY, APRIL 13 Introduction to Mindfulness Meditation – 7-8:15pm. 6 wks thru 5/18. Live Online. Learning and practicing mindfulness changes how we relate to ourselves, others, and the world, which helps us to cultivate compassion, inclining us to treat ourselves and others with greater kindness. $120. Helene Williams Reiki, 313 W Liberty St, Lancaster. 717269-6084. HeleneWilliamsReiki.com.
MONDAY, APRIL 25 Women’s Intro Writing Class – 6:30-8:30pm. 5 wks, Mondays thru 5/24. Via Zoom. “Writing Without Fear.” A warm and welcoming community of trust, kindness and understanding. Learn to write freely without perfection and self-doubt. Beginner’s welcome, sharing optional. Write From the Heart. Registration required. 717-393-4713. WriteFromTheHeart.us.
SATURDAY, APRIL 30 Reiki I for Health Care Providers – 9am-4:30pm. Thru Sunday, May 1. Standard Reiki I class agenda plus reiki research, energy theory, and reiki in health care. 12.5 AHNA nursing contact hours. 12 NCBTMB massage therapy hours. Open to all, registration required. $200. Helene Williams Reiki, 313 W Liberty St, Lancaster. 717-269-6084. HeleneWilliamsReiki.com.
community resource guide Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Advertising@NALancaster.com or visit NALancaster.com or NABerks.com. ACUPUNCTURE LANCASTER ACUPUNCTURE
Beverly Fornoff Eden Natural Care Center 600F Eden Rd • Lancaster 717-381-7334 • LancasterAcupuncture.com Discover your body’s natural ability to heal with the supports of acupuncture and herbal medicine. Acupuncture is a way to relieve acute or chronic pain, stress, allergies, colds, digestive problems, and insomnia and support your overall well-being. See ad, page 45.
BODYWORK DéPROV MASSAGE THERAPY DJ Campos-Bard, LMT, CMMP 439 N Duke St, 2nd Fl • Lancaster 717-669-1030 DeProvMassageTherapy.com
If you are seeking relief from chronic conditions, suffering with anxiety and stress, or choosing massage for self-care, DJ Campos-Bard offers a variety of natural healing therapies to empower you to live a healthy and vibrant, pain-free life.
SUPERNATURAL WELLBEING, LLC
INSHANTI PURE ESSENTIAL OILS
Debra Stoltzfus, Clinical Aromatherapist 48 Slaymaker Hill Rd • Kinzer 717-587-3990 Inshanti.com Inshanti’s CBD is full-spectrum (from the whole plant). It contains high CBD, low THC (below the federal legal limit), and is certified organic. Legal in all 50 states. Non-addictive and non-intoxicating, and from a Kentucky farm that is pesticide-free, mold-free and federally regulated. See ad, pages 31.
YOUR CBD STORE
Stone Mill Plaza 1380 Columbia Ave • Lancaster 717-209-7123 Lancaster0108.cbdrx4u.com At Your CBD Store®, we bring superior, quality, hemp-derived products for people and pets to the market. Because our oils, tinctures, skin care and pet products are formulated using the whole plant, they contain a full or broad spectrum which includes cannabinoids and terpenes. See ad, page 11.
CHIROPRACTIC
Grace Henderson, LMT 342 N Queen St, Studio N • Lancaster 717-803-6207 SupernaturalWellbeingLLC@gmail.com
A THERAPEUTIC EFFECT
Offering a wide range of bodywork and holistic wellness services to support your well-being, harmony and balance of mind/body/spirit, guiding you to the realization that you have always been perfect while empowering you to make necessary changes to create the fabulous life you want to live. LGBQTIA+ friendly.
Providing an array of therapeutic treatments and services that promote relaxation and detoxification. Our doctor specializes in low-impact Torque Release Technique which provides immediate results for people of all ages. See ad, page 2.
CBD/HEMP PRODUCTS HEMPFIELD BOTANICALS
336 N Charlotte St, Ste 100 • Lancaster 717-874-8480 HempfieldBotanicals.com Hempfield Botanicals embraces that wellness is the foundation for living a full and vibrant life. We create THC-free and fullspectrum CBD products to help people find relief from pain and inflammation, sleep problems, anxiety, headaches, lack of energy, and more. Certified B Corporation®, vegan, certified cruelty-free, sustainable and third-party tested. See ad, page 34.
Dr. Andrew Ashton 313D Primrose Ln • Mountville 717-285-9955 • ATherapeuticEffect.com
BLUE SKIES CHIROPRACTIC
Dr. Leah Reiff 2727 Old Philadelphia Pike • Bird-in-Hand 717-390-9998 • BlueSkiesChiroHealth.com Chiropractic is used for natural relief from conditions such as chronic pain, injuries, pregnancy complications, complications from aging & more. Dr. Reiff carefully considers every individual's comfort level & provides specific adjustments to support the body for benefits that will last.
HEATH CHIROPRACTIC & WELLNESS CENTER LLC Thomas Heath, DC 14 W Main St • Landisville 717-530-5555 HeathWellnessCenter.com
For 33 years, Dr. Heath has been helping people recover their health and reduce stress in their lives through Functional Integrative Brain /Body Balance. He uses Professional Applied Kinesiology, Neuro Emotional Technique, Quantum Neurology, Nutritional counseling, traditional Chiropractic and other cutting-edge techniques. See ad, page 17.
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 benefit check. See ad, page 45.
CLINICAL AROMATHERAPIST INSHANTI
Debra Stoltzfus 48 Slaymaker Hill Rd • Kinzers 717-587-3990 • Inshanti.com Trust a nationally certified aromatherapist specializing in clinical consultations. Deb can work directly with your physician to create a plan that supports mind and body health. In addition to retail and wholesale accounts of proprietary blends and pure essential oils sourced directly from the farmers, half- and full-day education courses with certification are offered. See ad, pages 31.
Much like people, the seed always contained the tree. It just needed water and soil to release it. ~Craig D. Lounsbrough
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COACHING
CONTINUING EDUCATION
Diane Levenson, Spiritual Coach
LANCASTER SCHOOL OF PSYCHODRAMA AND EXPERIENTIAL PSYCHOTHERAPIES
Alternative Healing of PA 2298 Willow Street Pike • Lancaster 717-847-3213
Using her gifts, intuition and training in spiritual (not religious) life coaching, reiki and more, Diane creates a safe space for growth and movement through transition and change, helping you f i n d y o u r s o u l ’s p a t h a n d supporting you along the way. See ad, page 30.
LAUREN SWAVELY
Functional Medicine Health Coach Lauren@LaurenSwavely.com LaurenSwavely.com Using a holistic approach, Lauren’s focus is on helping you attain your vision of wellness. Together we look at you as a whole person – body, mind, & spirit! Clients become confident & empowered as they take back control of their health, achieve their goals, face challenges with resilience, and explore what’s possible.
PARAGON LIFE COACHING
210 W Grant St • Lancaster 717-925-0551 Ashley@ParagonLifeCoaching.com ParagonLifeCoaching.com If you are ready to make changes in your life, find new motivation, navigate decisions, and build on your strengths, Paragon Life Coaching is ready to help you meet your goals. We offer individual life coaching (in person, phone, video), selfimprovement classes and presentations.
Can't find what you're looking for?
COUNSELING Grey Muzzle Manor
1164 Blattadahl Rd • Mohrsville 610-655-5271 GreyMuzzleManor.com Facebook.com/GreyMuzzleManor Marcy Tocker, MA, utilizes person-centered and strength-based therapeutic approaches. She specializes in animal-assisted therapy, EAGALA model equine therapy, play therapy and art therapy. Marcy believes that therapeutic change occurs when we provide empathy, unconditional positive regard, acceptance, and being there to support while our clients discover the strength we know they’ve always carried.
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. See ad, page 35.
699 Wooltown Rd • Wernersville 717-917-7137 TakeHeartCounseling.com
Go to NALancaster.com or NABerks.com and click on Directory (top of screen) Lancaster-Berks
Karen Carnabucci, LCSW, TEP, teaches alternative therapies and experiential methods of psychodrama, sociometry, group process, Family and Systemic Constellations. CE credits for social workers, MFTs and licensed counselors, although all helpers and educators welcome. Act 48 and psychology credits pending. See ad, page 30.
TAKE HEART COUNSELING & EQUINE ASSISTED THERAPY
More businesses, organizations, practitioners and services are listed on our website.
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Liberty Place, 313 W Liberty St, Ste 263 Lancaster 717-466-0788 • RealTrueKaren@gmail.com RealTrueKaren.com
Empowering individuals and families to find hope, healing and wholeness through therapeutic work with horses. Trauma-informed services address trauma, anxiety, depression, self-worth, spirituality, family issues. Offering individual and group sessions. See ad, page 37.
NALancaster.com | NABerks.com
DENTISTRY SCHWARTZ FAMILY DENTAL David A. Schwartz, DDS, PC 701 Jefferson Blvd • West Lawn 610-670-6910 SchwartzFamilyDental.com
We provide general and cosmetic mercury-free dental care to the entire family with attention to “whole person health.” We have advanced training in the safe removal of mercury fillings, nonsurgical gum treatments, orthodontics, sleep apnea, solutions for TMJ, facial pain, and headaches. Visit our website to learn more. See ad, page 37.
SUSQUEHANNA DENTAL ARTS Owen Allison, DMD 100 S 18th St • Columbia 717-684-3943 • 717-285-7033 SusquehannaDentalArts.com
We are a full-service family dental practice providing 100% mercury-free restorations, quality non-surgical periodontal care, INVISALIGN, implantretained dentures and partials. See ad, page 5.
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 alcohol-testing services, Vitamin B12 injections and more. See ad, page 15.
FLOATATION THERAPY BALA FLOAT & WELLNESS
903 Nissley Rd Unit H • Lancaster 717-537-6955 BalaFloatCenter.com Experience deep relaxation, a lightness of being, and healing on a cellular level. At Bala we provide open floatation rooms with automated lighting and music therapy for a calming customer experience, relief from chronic pain and discomfort, and an escape from the stress of everyday life. Also offering massage, reiki and biomat. See ad, page 18.
FUNCTIONAL HEALTH
HERBAL MEDICINE
AGAPE INSTITUTE of FUNCTIONAL HEALTH & CHIROPRACTIC
HERBS FROM THE LABYRINTH
At Agape Institute, we pride ourselves in finding out why your body has decided to become sick. Utilizing Functional Medicine and Functional Neurology, we assess the body in multiple ways to find out what’s driving sickness and disease. See ad, page 3.
Long-time Herbalist Sarah Preston crafts small-batch herbal body-care and wellness products, teas, tinctures, syrups, salves and creams using organically grown and ethically sourced wildcrafted herbs. Consultations and custom blends available. Products found at Radiance and Lemon Street Market, both in Lancaster. See ad, page 32.
Stephen A. Conicello, DC, EMT-P 735 Fox Chase, Ste 100 • Coatesville 484-593-0882 • AgapeFHC.com
FUNCTIONAL medicine FUNCTIONAL HEALTH OF LANCASTER, LLC
Dr. Mary Regan, CRNP 2207 Oregon Pike, Suite 301A • Lancaster MR@FH-Lancaster.com 717-490-6227 (call or text) FH-Lancaster.com Are you looking for a holistic root cause approach to your health and wellness? Functional Health of Lancaster provides comprehensive adult primary care, functional medicine, nutritional support, and yoga therapy, addressing your important health needs and wellness goals. Membership plans available. See ad, page 41.
Master Herbalist Sarah Preston Radiance, 13 W Grant St • Lancaster 717-290-1517 HerbsFromTheLabyrinth.com
HOLISTIC FEMININE HEALTH NATURE’S INTUITION
1390 Harrisburg Pike • Lancaster 610-763-0434 Naturesintuition.net Nature’s Intuition offers a comfortable space for you to reconnect to your physical and emotional bodies. With a focus on helping women go from numbness to pleasure, and using movement to connect to your own intuition, Ashley offers Yoni Steaming, Pleasure Embodiment Coaching, Holistic Healing and Sensual Movement classes. See ad, page 36.
WISE WOMAN HEALING
FUNCTIONAL NEUROLOGY AGAPE INSTITUTE of FUNCTIONAL HEALTH & CHIROPRACTIC Stephen A. Conicello, DC, EMT-P 735 Fox Chase, Ste 100 • Coatesville 484-593-0882 • AgapeFHC.com
At Agape Institute, we pride ourselves in finding out why your body has decided to become sick. Utilizing Functional Medicine and Functional Neurology, we assess the body in multiple ways to find out what’s driving sickness and disease. See ad, page 3.
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 brainbased treatment plans. See ads, pages 19 and 27.
Pamela Craddock, CNM 31 S Lime St • Lancaster 717-925-7462 WiseWomanHealing.us
With over 42 years of nursing and midwifery experience, Pamela recognizes the interconnectedness of the body, mind and spirit and how imbalances can affect overall health. With compassion and experience she will work with you to formulate a plan that will help you achieve optimal health and wellness. See ad, page 9.
HOLISTIC wellness RESTORE YOUR ENERGY Deb Gallagher, RN, CLP Lancaster 717-203-9666 RestoreYourEnergy.org
Experience Eden Energy Medicine, a practice created by Donna Eden, healer, author and teacher. This method assists with balancing our nine energy systems which can become blocked by stress, pain and illnesses. When the energy is balanced, sleep, joy, concentration and immunity improve, and our body’s natural ability to heal can begin.
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. Help wanted Natural Awakenings Lancaster/Berks is seeking a part-time independent Advertising Sales Representative to create and nurture relationships with practitioners and business owners. The ideal candidate would have an interest in health, wellness, the environment and the vitality of the community. They would be responsible for providing excellent customer service and assistance in creating and implementing advertising and marketing plans designed to help businesses grow and thrive. Send inquiry and resume to: Publisher@NALancaster.com.
MEET-UPS Naturist Meet-Up Group Forming - Want to meet others who practice naturism? A group is forming in Lancaster County for nude outdoor group activities in the spring, summer and fall of 2022. Health-conscious singles and couples age 18 and older are welcome. For membership details, leave your name, a short bio and contact information with Ken at SusquehannaNaturists@ gmail.com.
HOME IMPROVEMENT DC EAGER SERVICES
Darlene Eager, Clutter/Hoarding Recovery Specialist 6 E Kendig Rd • Willow Street 717-989-5763 DCEager.com Hoarding and excessive clutter can hide health threats such as mold, bacterial growth, insect and rodent infestation. With respect and sensitivity, DC Eager will professionally and discretely provide the clean-up needed to return the home to a healthy state. Free assessment. See ads, pages 11 and 39.
HUGHES HOME SERVICES
Green Cleaning Professionals Samantha Hughes SamanthanneHughes@yahoo.com 717-538-6383 We offer weekly, bi-weekly, or monthly services, as well as “deep cleaning” and organizing using organic safe environmentally kind products. We’d love to help meet specific goals and desires to make your home healthy and happy! Please reach out to schedule a free consultation. See ad, page 19.
March 2022
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NEVER GLOSSY. ALWAYS GREEN. Hamburg
Berks
Bethel Wernersville Womelsdorf
Lancaster Elizabethtown
Fleetwood
Reading Boyertown
Lititz Ephrata
Lancaster Columbia
Kutztown
Leola
Coatesville
Willow Street
Integrative Medicine NICK D’ORAZIO, MD
Strasburg Health Associates 181 Hartman Bridge Rd • Ronks 717-687-7541 • DrNickDorazio@gmail.com Physician board certified in integrative and holistic medicine employs a wide variety of treatment modalities including Ayurveda, IV treatments including chelation, homeopathic, herbal, and nutritional medicine, natural injections, physical rehabilitation, and bodywork. Dr. D’Orazio is a physician who lives what he teaches.
Integrative wellness
Gratefully serving Lancaster County and Berks County, Pennsylvania and the surrounding area. Paid subscriptions available along with delivery of free-to-the-reader print magazines at hundreds of locations. Sign up on our website to receive our digital magazine delivered free to your inbox. To promote your HEALTHY, NATURAL or GREEN business, service or event, please call 717-399-3187.
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INTEGRATIVE HEALING ARTS STUDIO Christina Rossi, Practitioner 546 Penn Ave, Fl 2 • West Reading 610-451-9577 IntegrativeHealingArtsStudio.org
Lancaster-Berks
Offering conservation landscape design, hardscape and landscape construction, and consultation. Our approach is built on natural systems and processes and uses native plants, ecological benefactors, and organic amendments in design, construction and maintenance of native and naturalized landscape, dry laid stone, and stormwater mitigation. See ad, page 13.
LYMPHATIC THERAPY Aqua Blue Wellness Center
Electro-Lymphatic Therapy 2435 Old Philadelphia Pike • Smoketown 717-656-8615 • AquaBlueWellnessCenter.com
IV THERAPIES
MATTRESSES NATURAL/ORGANIC
AQUA BLUE WELLNESS CENTER 2435 Old Philadelphia Pk Smoketown • 717-656-8615 AquaBlueWellnessCenter.com
We o ff e r a r a n g e o f I V hydration vitamin and mineral therapies to support your wellbeing. IV therapies can support hydration, weight loss, increased energy, improved immunity, address nutrient deficiencies and more. See ad, page 25.
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 alcohol-testing services, Vitamin B12 injections and more. See ad, page 15.
And let them know you saw them in Natural Awakenings. Thank you. 52
Serving South Central PA 717-507-6267 EarthboundArtisan.com
Our lymphatic system plays an important role in supporting our immunity. Over the past 18 years of treating our clients, we’ve found that supporting the proper flow of lymphatic fluid through electrolymphatic therapy positively affects many conditions including: Lymphedema, edema, cancer, Lyme disease, heart disease, enlarged prostate, post-injury/surgical healing and more. See ad, page 25.
ANY LAB TEST NOW
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EARTHBOUND ARTISAN
Providing an assortment of holistic healing services that include integrative massage therapy & bodywork, reiki & intuitive energy work, herbal medicine, aromatherapy, holistic nutrition, iridology, flower essences, Taoist arts, and spiritual guidance. Services, classes & healing boutique. NCBTMBapproved CE provider. See ad, page 8.
LAB TESTING Our local Advertisers make it possible!
LANDSCAPE DESIGN/ MAINTENANCE
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GARDNER’S MATTRESS & MORE 830 Plaza Blvd • Lancaster 717-299-6228 GardnersMattressAndMore.com
Gardner’s is a locally owned mattress store offering a wide selection of quality natural and organic mattresses ranging from the luxurious to economical. Educating our customers on getting a good night’s sleep and the benefits of sleeping naturally and organically is our mission. To schedule your private sleep consultation, go to SleepLancaster.com/ Natural. See ads, pages 28 and 29.
MATTRESS 1st by INTERIORS HOME 3130 Columbia Ave • Lancaster 717-390-2000 415 Simpson Ferry Rd • Camp Hill 717-686-4000 Mattress1stByInteriorsHome.com
Organic and natural bedding free from irritants, allergens, pressure-point discomfort or temperature struggles so that you are assured the best night’s sleep possible. Visit our trained and certified mattress specialists who will help you find the best mattress for your needs. See ad, page 21.
MEDIATION/ CONFLICT RESOLUTION PANGEA MEDIATION
717-219-7174 Mila@PangeaMediation.solutions PangeaMediation.solutions At Pangea Mediation, we aim to provide the space and tools needed to resolve conflicts in a healthy and productive manner through mediation, conflict coaching and training. We specialize in coparenting, separation & divorce mediation. Let’s get started! See ad, page 30.
NUTRITION FUSION INTEGRATIVE HEALTH & WELLNESS
Dana M. Elia, DCN, MS, RDN, LDN, FAND 717-917-5259 FusionIHW.com At Fusion Integrative Health & Wellness, Dr. Dana Elia utilizes an integrative, functional and personalized approach to nutrition, health, and healing. Like a detective on a special case, she’ll uncover the root causes of challenging health issues so that you can feel well again. Most major insurance plans are accepted. See ad, page 34.
MONTHLY PLANNER april sustainable living
MOLD REMEDIATION DC EAGER EMERGENCY SERVICES Darlene Eager, Certified Mold Remediation Specialist 6 E Kendig Rd • Willow Street 717-989-5763 • DCEager.com
Mold can be a hidden danger. Let DC Eager keep your family and friends safe. Our technicians are trustworthy, knowledgeable and certified in the safe removal of mold. DC Eager takes pride in their quality of work and customer service. “We Educate Before We Estimate.” Free mold assessments for your home or business. No chemicals! See ads, pages 11 and 39.
NATUROPATH - traditional HEALTH BY DESIGN CLINIC
Jeannie Peck, Traditional Naturopath 352 E Main St, Ste 100 • Leola 717-556-8103 HBDClinic.com We provide nutrition and detoxification services for adults and children using an integrative functional medicine approach, offer therapeutic massage therapy for your relaxation or chronic pain needs, and permanent fat and weight-loss services. See ad, page 7.
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 wellbeing as we facilitate your body’s ability to heal itself through acupuncture and naturopathic medicine. Special focus on hormone balancing and fertility (now offering DUTCH hormone testing).
organic hair salon THE GREEN ROOM ORGANIC SALON 8 E Walnut St • Lancaster • 717-844-1051 1387 E Main St • Mount Joy • 717-653-2502 104 Warwick St • Lititz • 717-844-2528 TheGreenRoomLancaster.com
may
women’s wellness
Refresh your mind, body and spirit with natural and organic products for hair and skin. We use OWAY, an ammonia-free color and product line packed with biodynamic, fair trade ingredients and pure essential oils. We specialize in cuts, color, DEVA cuts, styling, bridal styling and more. See ad, page 4.
PET CARE TILL WE MEET AGAIN In-Home Pet Euthanasia 717-897-0536 TillWeMeetAgain.com
For some, euthanasia of their pet at the veterinary hospital is simply not an option. Dr. Mark Huber and his wife Stacey provide home euthanasia for dogs and cats in the most comfortable environment possible—your home—with the intention of bringing peace and comfort to ease the pain of losing a beloved pet. See ad, page 31.
june
men’s health
reiki HELENE WILLIAMS REIKI
Helene Williams, BSN, RN 313 W Liberty St, Suite 267 • Lancaster 717-269-6084 HeleneWilliamsReiki.com Reiki is a very gentle holistic practice, which assists in promoting balance in body, mind and spirit. After a reiki session, many people express a deep sense of relaxation, calming and peace. Frequently anxiety, stress and worry are relieved. Also offering classes and workshops in Mindfulness Meditation.
learn about marketing opportunities at:
717-399-3187
March 2022
53
reiki
SPIRITUALITY
MICHELE DE ROSA
URBAN WELL—A SOURCE FOR CONTEMPLATIVE SPIRITUALITY
717-330-8549 MDeRosa@yahoo.com
Reiki and Cranial Sacral Therapy care for the mind, body and spirit. These practices can be done individually or combined to provide the benefits of channeling positive energy, the release of physical and emotional trauma and can eliminate tension patterns we carry internally. Michele is also a Certified Grief Educator and Grief Movement Guide.
SOUND HEALING
Saint James Episcopal Church 119 N Duke St • Lancaster 717-397-4858 • UrbanWell.org
…where diverse people with different faiths gather in a spirit of humility and openness to learn from one another how to quiet the noise of everyday life, become more grounded and find energy, serenity and rest. See ad, page 12.
THERAPEUTIC WRITING WRITE FROM THE HEART
RESONATE YOU
Creative Writing Workshops Melissa Greene • Lancaster 717-393-4713 • WriteFromTheHeart.us
Jennifer Lobo Lititz/Lancaster ResonateYou@gmail.com ResonateYou.com Jen Lobo, 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 HEALTH
Lana Ryder, LMT, AADP, CSTP 313 W Liberty St, Suite 267 • Lancaster SoundwiseHealth.com 610-301-4356 Throughout the region, our trained and experienced professional practitioners offer individual intuitive sound therapy sessions, group immersions, sonic massage, ReikiSound, ReikiVoice, hospice CareSong and classes in fundamental education in the art and science of sound healing. Sharing the healing power of sound, voice and music for 45 years.
SPECIALTY FOODS KWEE-JACK FISH CO
Wild Alaskan Salmon & Halibut Shares 717-842-0180
Sustainably harvested wild Alaskan salmon and halibut available, fisherman-direct. Pre-order annually (spring) at EatWildSalmon.com for local pick-up (fall) of sushi-grade delicious nutrition, deep-frozen at the peak of freshness to enjoy throughout the year.
Our uplifting, be-who-you-are workshops awaken the creative spirit, gently, without intimidation. Taught in an atmosphere of warmth, whimsy and trust, they are a safe haven for all ages. Especially those who long to overcome perfectionism and selfdoubt. No grades or red pen. Sharing optional. Mischief a must. See ad, page 31.
Thermal Imaging Aqua Blue Wellness Center
Lori Martin, BCNP 2435 Old Philadelphia Pike • Smoketown 717-656-8615 • AquaBlueWellnessCenter.com A family wellness center offering thermal imaging for breast and body, detox therapies, therapeutic and oncology massage, lymphatic drainage, a full-spectrum infrared sauna, nutritional education and more. Thermal imaging is a safe, non-invasive procedure for early detection of sources of pain, injury and disease. See ad, page 25.
SHALOM THERMOGRAPHY Darlene Heath, DC, CTT 14 W Main St • Landisville 717-530-5555 HeathWellnessCenter.com
Thermography provides a noninvasive 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, prevention-focused approach to health care. See ad, page 17.
WEIGHT LOSS Health by Design
Jeannie Peck, Traditional Naturopath 352 E Main St, Ste 100 • Leola 717-556-8103 • HBDClinic.com We can help you reach your weightloss goals by offering customized nutrition, body sculpting, weight loss and detoxification services. As you release stubborn fat, you’ll receive support and guidance through every step of your journey. See ad, page 7.
Yoga KULA KAMALA FOUNDATION & YOGA ASHRAM 17 Basket Rd • Reading 484-509-5073 KulaKamalaFoundation.org
Kula Kamala Foundation is a nonprofit, non-sectarian spiritual center dedicated to mindfulness, non-violence, unity, and healing. Our public and professional programs serve people from all walks of life. No matter who you are, we have something special for you. OM. Peace. See ad, page 38.
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. In-person and via Zoom. See ad, page 12.
WEST END YOGA STUDIO
221 W Walnut St • Lancaster WestEndYogaStudio@gmail.com WestEndYogaStudio.com A diverse yoga studio offering a full range of yoga, meditation, and movement classes, in studio, outdoors a n d v i r t u a l . We a r e community-oriented, creating a welcoming learning environment dedicated to healing and compassion. All ages and levels welcome. Offering New Student Unlimited Monthly passes and other discounts. See ad, page 8.
Secure a spot in our community resource guide! Email Advertising@NALancaster.com or visit NALancaster.com or NABerks.com. 54
Lancaster-Berks
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