Natural Awakenings Lancaster/Berks March 2023

Optimal Sleep for Kids

Vitality Via Veggies

Rewards of Plant-Based Eating

Earth Solutions

Small Steps to Change the World

Kidney Disease

Tips for a Lifestyle Reset

FOOD & NUTRITION

- Oscar Wilde

To

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Our

Now

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

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letter from the publishers

Regenerate for a Better World

~Virgina Woolf

Our March issue, with a focus on food and nutrition, celebrates the local farming visionaries who have made it their mission to bring healthy, nutritious foods to their families, neighbors and community. You’ll find inspiration for moving toward a plant-based diet, dietary guidance for supporting healthy kidneys, how to reduce inflammation from MS and the latest local initiatives of the organic regenerative agriculture pioneer, the Rodale Institute.

Blessed by verdant meadows with rambling streams, pristine rows of garden vegetables, cattle, pigs, sheep and goats on pasture and natural woodlands that host a vast array of wildlife and flora, this area of the country is fortunate to have rich, welldrained soil, packed with minerals and excellent for growing nutrient-dense foods that heal and support the body and mind.

We are well-served by the synergy it offers as we balance stressors and ward off health crises and potential chronic diseases. Our communities are realizing the necessity to prioritize immunity, equilibrium and the way food systems play a role in this vital cycle.

It is likely that you recognize the power of diet and food choices for optimal health and well-being. For many, this focus is now a profoundly life-changing health priority, affecting quality of life, relationships and longevity. We’ve all heard a lot about the benefits of choosing organic foods that are not genetically modified, and prioritizing biological fertilizers and management practices that encourage healthy soils, rich in nutrients and with the ability to absorb water.

Organic regenerative agriculture includes farming practices that intentionally repair soil and manage water, address the whole ecosystem of a farm and the surrounding forests, streams and meadows to improve the soil. It includes low-or-no soil tillage, diverse plantings, rotating crops and infusing soil with nutrients from organic matter and cover crops.

Foods grown or raised with organic regenerative practices have a higher concentration of vitamins, minerals, lean protein and healthy fats relative to the calories they hold. Fruits and vegetables, whole grains, beans, nuts, seafood, eggs and lean meats; especially those sustainably sourced or grown and raised with organic regenerative practices, are the very best things we can eat.

We can love our Mother Earth as we love ourselves; the efforts are intertwined as we make choices to care for ourselves and the world. We’re grateful you’re a part of our ever-growing vibrant and health-conscious community. May March winds bring April showers, May flowers and June bugs!

Kendra Campbell and Jacqueline Mast, Co-Publishers

Co-Publishers/ Kendra Campbell

Executive Editors Jacqueline Mast

Editor Martin Miron

Contributing Writers Sheila Julson

Design & Production Steffi K. Kern Patrick Floresca

Sales & Marketing Kendra Campbell Lori Johnson

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Jacqueline Mast & Kendra Campbell

One cannot think well, love well, sleep well, if one has not dined well.

Berks Nature Hosts Earth Day Scavenger Hunt

Berks Nature is launching a countywide Earth Day Preserve Challenge scavenger hunt designed to get people outside and nurture a deeper appreciation for Berks County’s natural spaces, from March 1 through Earth Day, April 22.

To enter the challenge, pick up a Preserve Passport at The Nature Place, in Reading, or print one from the Berks Nature website. Then visit as many of Berks Nature’s public preserves as possible and find the Earth Day Challenge rubbing post. Make a rubbing in the passport, then explore the preserve, breathe deeply of the fresh air and keep an eye out for wildlife.

On Earth Day, validate the passport at The Nature Place or the city of Reading Earth Day Celebration at City Park. Visiting at least three preserves qualifies for a prize. A passport with rubbings from all six preserves will be entered into a raffle for a gift card.

Participation is free. For more information, call 610-372-4992, ext. 111, email Regan.Dohm@BerksNature.org or visit BerksNature.org. See ads, pages 8 and 53.

Change a Life by Becoming a Foster Parent

Foster parents are an integral part of helping children in the foster care system. Approximately 13,000 to 15,000 children, from infants to 21-year-olds, are currently in foster care and a part of the Pennsylvania child welfare system. Many have endured traumatic experiences prior to placement in foster care, and those that age out of the system are often homeless and struggling with depression, substance abuse, anxiety and more. One in four will be arrested.

The Children’s Home of Reading provides training to assist with placement for the many children seeking a safe space to feel supported during the reunification process with their biological parents. It also helps to create plans for living independently or pursuing adoption.

The role of a foster parent is to be the support system that children look for while in care, to understand their past trauma and their triggers, to meet these children at their emotional state and have the ability to remain present in the moment and to act as a support person to help these youth to transition successfully back to their families or transition to adulthood.

For more information about donating or becoming a foster parent, call 610-655-5505 or visit BuildingKidsLives.org. See ads, pages 45 and 50.

Creative Writing Support Workshops

All-Day Reiki Class in Lancaster Consulting

herbalist, energy worker and reiki master/teacher Sarah Preston will teach a Reiki Level 1 class from 10:30 a.m. to 4 p.m., March 5, at Radiance/Herbs from the Labyrinth. Students should dress in comfortable layers and consider bringing slippers, a water bottle and lunch, or plan to purchase food at the nearby Central Market. Participants will experience the healing energy of reiki; learn the modern history of reiki; hear a brief introduction to the three levels, or degrees, of reiki; receive the attunement to the first degree of reiki practice; and begin giving reiki to ourselves and others. Students will receive a Reiki I certificate after completion of the class.

Cost is $150. ($50 non-refundable deposit is required to hold a place). Class size is limited to nine people and includes a copy of the book Essential Reiki, by Diane Stein. Location: 13 W. Grant St., Lancaster. To register, call 717-290-1517, email HerbsFromTheLabyrinth@gmail.com or visit HerbsFromTheLabyrinth.com. See ads, page 10 and 51.

Salty Turtle Floats Under New Management

The Salty Turtle Float Center, the only floatation therapy center in Lancaster County, is transitioning from Bala Float Center under owners John and Kris Fernandez, has new storefront signage. A Dead Sea theme evokes the briny environment that allows people to float like a cork, as they do in the therapy suites. Floatation therapy is great for pain management and stress.

Their vision includes educating the community by visiting local college and high school athletes and wellness programs in corporate settings to explain the health benefits of floating holistically. Excellent customer service, outreach and relationship building are also part of that vision.

Location: 903 Nissley Rd., Unit H, Lancaster. For more information, call 717-537-6955, email SaltyTurtleFloats@gmail.com or visit SaltyTurtleWellness.com. See ad, page 23.

Hyppy Lips Balm Soothes Skin

Inshanti

Pure Essential Oils has introduced a new multipurpose blend, Hyppy Lips Healing Balm, which promotes healing while banishing cold sores and irritation from sunburn and chapping on lips and sensitive skin. Blending the moisturizing power of shea butter and beeswax with four essential oils, its strong antiviral, antimicrobial and antiseptic properties aid in recovery, while a soothing aroma eases the mind and spirit.

Owner Debra Stoltzfus says, “This powerful balm combines the germ-fighting powers of helichrysum and hyssop with the healing power of lavender and the mild, yet highly effective, calendula oil, gentle enough for sensitive skin.”

Cost is $34. Location: 48 Slaymaker Hill Rd., Kinzers. For more information, call 717-5873990, email Debra@Inshanti.com or visit Inshanti.com. See ads, pages 10 and 51.

Night and Day CBD

Hub Online

Night and Day CBD Hub, a Blackowned cannabidiol (CBD) company, has broken down cultural barriers by teaming up with Amish farmers and business owners to supply CBD globally. Established in April 2021, the online CBD store quickly developed their brand through growing social media influence, and are now also making their presence known locally.

Owner Keisha Torrence says, “All our products are grown and manufactured in Lancaster County, so locals don’t have to guess if our hemp is grown without synthetic pesticides and harmful chemicals, nor do they have to question the quality. Our mission is not only to deliver CBD products to homes, but also to businesses who may want to offer CBD products to their customers and clients.”

In addition to CBD oil and loose flower, 2,400 milligram Extra Strength Pain Balm and Extreme Delta-8/THC-O 50 milligram gummies are popular items.

Natural Awakenings readers receive 15 percent off their first order with coupon code CBDLOCAL15. For more information, visit NightAndDayCBDHub.com, email NightAndDayEnt2018@gmail.com or call 484-752-0019. See ads, pages 4 and 50.

Extra Strength CBD Pain Relief Balm

Herbal Products for Wellness

New Tech Keeps Pets Healthy

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Helpful Veterinary Services, the office of Dr. Judith M. Shoemaker, is using new BioNote testing equipment that can detect multiple health conditions before a cat or dog becomes clinically ill. Screening and early detection are key to effective preventative medicine and long-term management.

Always

She says, “Knowing what you need to help your animal live well with common diseases by finding them early is most effective. We can detect the early stages of feline heart disease, cardiac damage, Cushing’s and pancreatitis so that treatment can prolong life and its quality. Get instant results!”

Location: 305 Nottingham Rd., Nottingham. For appointments and more information, email Info@JudithShoemaker.com, visit AlwaysHelpfulVeterinaryServices.com or call 717-5290526. See ad, page 40.

Women’s Expo at Wyndham Resort

The ninth annual Lancaster County Women’s Expo, from 9 a.m. to 2 p.m., April 15, at Wyndham Resort (formerly Lancaster Host Resort), invites women of all ages and interests for a lively experience of shopping, inspiration and relaxation, and to learn about local products and services.

Guests can connect with representatives from participating businesses and organizations in home improvement, finances, health and wellness, beauty, fitness, fashion, retirement living, leisure, entertainment and more.

The Women’s Expo includes demonstrations, seminars and entertainment, including tips for finding an organizing style by professional organizer Sara Hall and book signings by area romance novelist Chas Williamson.

Admission and parking are free. Location: 2300 Lincoln Hwy. E., Lancaster. For more information, call 717-285-1350 or visit AGreatWayToSpendMyDay.com. See ad, page 3.

Hand-Crafted Oil Blends

10% on your 1st online purchase using promo code: NATURAL

Purity-tested essential oils, oil blends, hand-crafted soaps, inhalers

Full Spectrum CBD Extracts federally regulated & organic

The harvest of nature, expertly crafted in Lancaster county 48 Slaymaker Hill Rd | Kinzers · 717-587-3990 · Inshanti.com

Cooking with Cannabis Classes

Hempfield Apothetique will conduct a class, Cooking with Cannabis, from 10:30 to 11:30 a.m., on the second Saturday of each month, including March 4, taught by Hempfield coowner Heather Kreider, RN, who completed advanced cannabis training and is Pennsylvania dispensary agent certified.

She says, “We believe in food as medicine.” Participants will receive the tools and knowledge to incorporate herbal medicine into tasty dishes and blend the magic of cannabis with the craft of cooking in this introductory class.

“Held in our demo kitchen, we will show you how to make infused butter and oil to give you the building blocks to include hemp in your dishes. These methods can be adapted for vegan bases as well, and edibles are a good solution for anyone who wants to experience the healing powers of hemp without smoking or vaping,” advises Kreider.

Cost is $50. Location: 100 W. Walnut St., Lancaster. For more information, call 717-874-8480, email Hello@HempfieldApothetique.com or visit HempfieldApothetique.com/event/cooking-with-cannabisintroduction-class-march-2023. See ads, pages 35 and 50.

Grey Muzzle Manor

Nonprofit Grey Muzzle Manor

counselors Marcy Tocker, MA, NCC, and staff are available for children, adults, couples, families and groups, using the 45-acre farm to work with clients. Animals, nature, art and other features, along with conventional therapeutic approaches, are utilized to address a variety of struggles such as adoption and foster care, ADHD, life transitions, anxiety, neurodivergency, relationship issues and other mental and emotional health concerns.

The farm comprises woodlands, a stream, meadows, barns, pasture and a tiny office. Horses, pigs, chickens, ducks, and dogs are available to assist in the therapeutic process. Hippotherapy— physical/occupational therapy using horses as tools—is also available onsite. Grey Muzzle Manor clients are given the opportunity to make necessary changes in their lives, a means by which to heal from past trauma and take initiatives to create the life they desire.

Location: 1164 Blattadahl Rd., Mohrsville. For appointments and more information, email MTocker@GreyMuzzleManor.org, call 610-655-5271 or visit GreyMuzzleManor.com. See ad, page 51.

“Celebrating childhood, community, and the inherent value and dignity of every person, students develop strong academic and social skills, mindful self-awareness, and intense personal interests, learning to build inclusive, just and peaceful communities.”

Boomer and Marcy Tocker

Learn to Make Organic Candles and Soap

GSL Organics is conducting both candle- and soapmaking classes on Saturdays. Owner Candy Ann Pack says, “In about one-and-a-half hours, I will teach you how to make three different fun luxury products that you get to take home with you. We will start with a 100 percent domestic soy candle with a cotton wick with your choice of fragrance. We will then make a soap that you can roll into a scroll—you choose your herbs and essential oils. Finally, we will be making a face spritzer that contains organic aloe vera. We will chat about the benefits of essential oils, organic ingredients and herbs, and which would be the best for you.” Pack is a certified aromatherapist, holistic nutritionist and the formulator of GSL Organics, which are vegan and vegetarianfriendly. She has been making products for more than 25 years using only natural, organic and pure essential oils and ingredients with no parabens, sodium lauryl sulfate, petroleum or gluten.

Cost is $50, registration required. Location: 216 S. Church St., Quarryville. For more information, email Candy@GreenStreetLux.com, call 717-844-1444 or visit GSLOrganics.org/classes. See ads, pages 15 and 53.

Affordable Concierge Medicine

PEAK Integrative Medicine will hold a grand opening on March 25, from 9 a.m. to 2 p.m., at 1120 Centre Turnpike, in Orwigsburg. Owner Dr. Buddy Touchinsky, Dr. Liana Rodriguez, Dr. Brandon Aucker, Amy Strauss, NP, and Christin Kellett, NP, provide care for the whole family, including family medicine

(sick visits, acute disease management and annual well visits), functional and lifestyle medicine, and chiropractic care. Memberships start at $129 per month, with couple and family discounts. They also provide functional wellness labs (in-depth blood testing) with consults via telemedicine for those outside the immediate area.

Touchinsky says, “It’s rare to find a practice that truly integrates professionals that can offer the care best suited for the most common health issues out there—traditional medicine, functional and lifestyle medicine, and chiropractic care. If medications are needed, we can prescribe them. If a natural approach using diet, lifestyle, and supplements are best, we can add that to the plan. If a hands-on approach is best, we can do that, too.”

For appointments and more information, call 570-366-2613, email Info@PeakIntegrativeMed.com or visit GoPeakMed.com.

kudos

Dr. Darlene Heath, DC, CTT and Teresa Greco, NP, CTN, of Heath Chiropractic and Wellness Center, have received technician training certification for the QEST4 Meridian Stress Analysis Bioenergetic Testing System to provide patients with non-invasive, cutting-edge technology that provides information they need for total health.

Bioenergetic testing pinpoints what forms of supplementation the body’s innate intelligence recognizes as beneficial for supporting itself. Heath says, “Bioenergetic testing is used to provide the body with the support it requires to function the way it was originally designed to function.”

Location: 14 W. Main St, Landisville. For appointments and mor information, call 717-530-5555, email HeathChiropractic@ gmail.com or visit HeathChiropractic.com. See ads, pages 33, 50 and 54.

Dr. Darlene Heath

Teresa Greco

GSL Organics class participants

Dr. Touchinsky (center) with patients Wayne and Kathy

First Honeybee Vaccine Approved

Wooden Wind Turbines

According to the U.S. Department of Agriculture (USDA), more than 100 U.S. crops depend on pollination by honeybees and other insects. Safeguarding commercial honeybee colonies is critical to food production as there has been an alarming population decline in wild species due to habitat loss, pesticide use and the climate crisis.

Recently, the USDA granted a two-year conditional license for a vaccine that protects honeybees from American foulbrood disease (AFB), a widespread, destructive ailment. The non-GMO inoculation will initially be available to commercial beekeepers and can be used in organic agriculture.

Prior to this booster, the only treatment method for AFB required beekeepers to burn the infected hives and equipment. According to vaccine manufacturer Dalan Animal Health, their vaccination is incorporated into the royal jelly, which worker bees feed to the queen. Once ingested, fragments of the treatment are deposited in the queen’s ovaries, providing developing larvae AFB immunity as they hatch.

Wind turbines provide one of the cleanest sources of energy; the power they produce is free, helping us reduce our dependence on fossil fuels. Several European companies are working to improve wind turbines by further reducing their carbon footprint. Stora Enso, one of the largest private forest owners in the world, has partnered with Voodin Blade Technology of Germany to make sustainable wooden, wind turbine blades. They are currently producing 66-foot blades and plan to make 262-foot blades in the future. These sustainable, laminated veneer, lumber blades have a high load-bearing capacity, are lighter and reduce the use of fossil fuels in manufacturing. Because they are relatively lightweight, the blades can be transported without heavy-duty equipment, further reducing their carbon impact. Stora Enso is also partnering with Swedish wood technology company Modvion in an effort to make wood the material of choice for wind turbine towers.

Eco-friendly cleaning

Nations Agree to Protect Biodiversity

SAFE

Hughes Home Services

professional cleaning & organizing

717-538-6383

samanthannehughes@yahoo.com

lancaster, pa family owned and operated since 2007

GET WELL • STAY WELL

Overcome illness & maintain wellness with our holistic approach to women's health & well-being

• Hormonal Changes

• Weight Management

• Diabetes & High Blood Pressure

• Anxiety, Depression & Irritability

• Migraines

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...and more

MERGING THE ART OF HEALING WITH THE SCIENCE OF MEDICINE

Pamela Craddock, CNM 31 S. Lime St. · Lancaster

14 Preston Rd. · Reinholds 717-925-7462

WiseWomanHealing.us

Scientists have warned for years that as forests and grasslands are disappearing at unprecedented rates and oceans are pressured by pollution, humans are pushing Earth beyond tenable limits. In December 2022, nearly 200 countries agreed on a Global Biodiversity Framework at the United Nations 15th meeting of the Conference of the Parties to the Convention on Biological Diversity. The historic agreement represents hope for real progress to halt the loss of biodiversity. Among its numerous provisions, the framework commits nations to protect 30 percent of the world’s lands, inland waters, coastal areas and oceans by 2030; increase financing for nature restoration and protection; halt human-induced extinction; and protect the rights of indigenous people. The protections will emphasize areas of particular importance for biodiversity and ecosystem functioning and services.

Throughout the talks there was division over the strength of the measures and how to finance them. In a statement released by the Wildlife Conservation Society, vice president of international policy Susan Lieberman said, “The [framework] is a compromise, and although it has several very good and hardfought elements, it could have gone further to truly transform our destructive relationship with nature.” During negotiations, some countries called for a new fund to be set up to help preserve biodiversity, but this recommendation was not included in the final pact.

SPRING 2023

INNER PEACE HOLISTIC EXPO

Hamburg Field House Pine Street • Hamburg, PA 19526

Swagbag to the first 150 visitors each day

For directions and details go to: www.innerpeaceholisticexpo.com

April 15 th & 16 th | Sat. 10am-6pm • Sun. 10am-5pm

Variety of vendors including: • ionic cleanse foot detox

• reflexology • crystals & gemstones • reiki • massage

• CBD products • wellness products for home and person

• handcrafted soaps & jewelry • live blood analysis sessions • psychic mediums • aura photos • readers • holistic pet care • essential oils ...and much more! Food & drink available

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Injured Whale Makes Long Journey

Each year, humpback whales migrate from the frigid waters near Alaska and western Canada to the warm waters of Mexico and Hawaii to breed and give birth. At the end of 2022, an extraordinary whale named Moon made the 3,100-mile journey from British Columbia to Hawaii with a broken back. The Canadian researchers that have been tracking Moon for the past decade discovered that the entire lower portion of her tail was bent into an unnatural “S” shape, presumably as a result of a boat strike.

Researchers speculate the whale made the arduous journey without the use of her tail, essentially using the breaststroke to make her migration. The journey left Moon emaciated when she reached Hawaii, having used up her fat stores and with no hope of recovery, given the scarce food resources in the tropical waters. Moon’s story serves as a cautionary tale for the devastating effects of ship collisions with whales. Boaters are reminded to treat whale areas like school zones and slow down to keep marine creatures safe.

Crackdown on Musical Bows Made from Rare Wood

For centuries, brazilwood (Paubrasilia echinata) has been used to make the finest bows for classical stringed instruments due to its unmatched ability to project sound. The wood comes from Brazil’s Atlantic Forest, one of the most threatened biomes in the world. This once abundant wood is now endangered, and its trade is regulated under the Convention on International Trade in Endangered Species (CITES).

Since 2018, Brazilian authorities have been cracking down on brazilwood smuggling. They’ve confiscated almost 150,000 bows (and sticks) and last year raided 37 properties connected to their manufacture. In November 2022, signatories to the CITES treaty voted to expand restrictions and require permits to export newly made brazilwood bows. The classical music industry and several of its stars have voiced their opposition to such restrictions, but ecologists assert it is the only way to save the species.

Offering Monthly: Chakradance

Saturday Soul Strategies

New Moon Circle (check website for details)

Call/text: 610-463-8701 ∞ peace.n.reki@gmail.com www.PeaceNReiki.com

Gut Microbiome May Influence Obesity

A new study may shed light on why some people gain more weight than others regardless of diet and activity levels. Led by researchers at the University of Copenhagen and published in the journal Microbiome, the study found that being overweight may also be related to the makeup of a person’s gut microbiome. The researchers studied 85 overweight adults and found that 40 percent of the participants had more Bacteroides in their gut microbiome, which are more effective at extracting nutrients from food, possibly causing leftover food to be stored as fat. Before they began their study, the researchers had hypothesized that a long digestive travel time would allow people to extract more energy from their food, but they found instead that people with shorter digestive travel times were actually the ones that extracted the most nutrition. Those with Bacteroides had shorter intestinal transit times and higher body weight.

Human-Grade Dog Foods Lead to Less Poop

Although human-grade foods for pets are commercially available, little research has been done on their health impacts. A 2021 study published in the Journal of Animal Science compared the fecal output of 12 dogs that ate one of three types of dog food: fresh, human-grade or extruded (kibble). The researchers found that the dogs that were fed fresh and human-grade food excreted about half as much as those that were fed classic, processed dog food. The human-grade foods were also found to be extremely digestible, and the dogs that ate them had to eat less food to maintain the same weight. There were many differences in fecal microbiota among the three diets, and the scientists stated that this was likely because of differences in ingredient source, nutrient concentrations and processing methods.

Nancy Mintze r

Walnuts to Relieve Exam Stress

Stressed college students might benefit by adding walnuts to their diet before their next exam. A randomized clinical trial published in the journal Nutrients sought to investigate the effects of academic stress and daily walnut consumption on mental health, general well-being and gut microbiota in a group of 80 college students. Walnuts are full of nutrients that support brain and gut health, including omega-3 fatty acids, antioxidants, melatonin (sleepinducing hormone), polyphenols, folate and vitamin E.

The University of South Australia researchers concluded that daily consumption of one half cup of walnuts improved self-reported mood and mental health status, metabolic biomarkers and sleep quality. The data also suggested that walnuts might counteract the negative effects of academic stress on the gut microbiota in women. The scientists noted that more research was needed with respect to males, as far fewer men participated in this study. They also cautioned that the placebo effect could have influenced results, as this was not a blind study.

Green with Envy

EUCALYPTUS & MINT SIGNATURE MASSAGE

Relax into a full-body Swedish massage with eucalyptusmint aromatherapy. Includes a rejuvenating scalp massage. 60 minutes

‘GREEN WITH ENVY’ BRIGHTENING AND TIGHTENING FACIAL

Begin with a double cleansing microdermabrasion to exfoliate and brighten the skin followed by a gentle ultrasound to smooth fine lines and wrinkles, ending with the application of serums and moisturizers. Includes a soothing eye mask. 60 minutes.

The Spa At Willow Pond

Supplements

That Help the Heart

A new study conducted by researchers at Brown University has identified certain supplements that may be beneficial for heart health. The meta-analysis published in the Journal of the American College of Cardiology reviewed more than 884 studies on 27 types of micronutrient supplements among 883,627 participants and found strong evidence that omega-3 fatty acid, folic acid and coenzyme Q10 (CoQ10) are micronutrients that reduce cardiovascular risk. Omega-3 fatty acid was found to decrease mortality from cardiovascular disease; folic acid lowered stroke risk; and CoQ10 decreased all-cause mortality. Omega-6 fatty acid, L-arginine, L-citrulline, melatonin, magnesium, vitamin D, zinc, alpha-lipoic acid, catechin, flavanol, curcumin, genistein and quercetin also showed evidence of reducing cardiovascular risk.

Cedar Meadow Farm

Uses Regenerative Agriculture for Hemp

by Sheila Julson

Farmer Steve Groff knows that healthy soil yields healthy food. Since the mid-1990s, this third-generation farmer has built healthy soil on his family farm through regenerative agriculture, a model that uses cover crops, no tilling and other measures to produce nutrient-dense food while holistically managing the land. On Cedar Meadow Farm, he grows produce, and in 2019 he added hemp, which he uses for a line of cannabidiol (CBD) products.

Groff’s grandparents had purchased the Cedar Meadow Farm property in 1935. His grandfather farmed while his grandmother, Mary Groff, maintained a garden. She was influenced by the practices of Jerome Irving Rodale, founder of the Rodale Institute. Rodale researched and promoted chemical-free and biological farming.

When Groff’s parents took over Cedar Meadow Farm, they bought the neighboring farm that adjoined their property. Groff always knew that he wanted to be a farmer. “That’s something that never wavered,” he relates. He always tried to finish his homework during school hours so he could immediately go into the fields when he returned home.

Upon graduating high school, Groff started working on his family’s farm full time. As he learned more about what would become known as regenerative farming, he began implementing

those practices to improve soil health on the farm. He stopped tilling, which disrupts the soil structure and leads to erosion. He planted cover crops such as rye, clover and radishes to keep the soil biology alive, which in turn produces soil rich in nutrients. “It took about 10 years for my dad to see that this is not a bad way to farm,” Groff says. “He died last November, but he was proud of what this farm has become. My grandmother would be proud, too.”

Growing Healthier Hemp

Groff reiterates that soil health cannot be bought; it takes a grassroots effort to wean off chemical inputs on which modern agriculture has become dependent. While rich, living soil full of vitamins and minerals yields healthy cash crops like tomatoes, pumpkin and squash, Groff says regenerative farming has also been extremely beneficial for his latest venture, CBD hemp.

“In 1999, I partnered in an effort in Lancaster County to grow industrial hemp for fiber and grain, but we were ahead of our time,” Groff says. Once industrial hemp became federally legal, he planted CBD hemp strains and grew the plant in the same manner in which he grows his vegetable crops. Through a partnership with the Penn State College of Medicine, researchers are studying the CBD hemp grown on Cedar Meadow Farm. Research includes not only how CBD can affect human health, but also whether

Steve Groff

Some products made overseas and sold at places such as gas stations have been found to contain additives and fillers, but no CBD.

CBD grown in healthy soil is of better quality than CBD grown in soil not farmed regeneratively.

Groff created a line of CBD tinctures, salves, lotions and pet products from hemp grown on Cedar Meadow Farm. The CBD is also processed and bottled locally. “It never leaves Lancaster County,” Groff says. The items are sold online and locally at the Universal Athletic Club.

Groff notes that to date, there has been very little federal regulation in the CBD retail market. Some products made overseas and sold at places such as gas stations have been found to contain additives and fillers, but no CBD. Certificates of analysis that come with products can be inaccurate or falsified. “There is a lot of fraudulent CBD out there,” he warns. “Some people say, ‘I tried CBD and it doesn’t work,’ and that may be true because they had no way of verifying if the product actually had CBD in it.”

Cedar Meadow Farm recently received Regenerative Verified certification through Soil Regen. The certification means that the soil has been tested and has met a criteria of healthy levels of organisms. Groff sees regenerative agriculture as the future of farming and is consulting for investors working to convert conventionally farmed land to regenerative practices. He has given talks and lectures in the United States and abroad. His book, The Future-Proof Farm, is geared to consumers so they can learn how regenerative agriculture yields healthier food.

“This is the evolution of growing food,” Groff says, as he looks forward to continued research and experimentation on how regenerative farming can be beneficial for healthy hemp production.

For more information about Cedar Meadow Farm, visit CedarMeadow.Farm or call 717723-3770. For more information about Steve Groff, visit SteveGroff.com. See ads, pages 3 and 50.

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Veggies for the Win

FIVE REASONS TO CHOOSE A PLANT-BASED LIFESTYLE

by Kiki Powers

Many of us have come across the term “plant-based eating”. Perhaps the regimen was recommended to us by a medical or nutritional professional. We may have read about it in a magazine or seen a documentary on the subject. Scientists around the globe have studied this lifestyle choice, and persuasive evidence is mounting that eating a preponderance of foods from plant sources has health merits.

The concept is attributed to T. Colin Campbell, Ph.D., the Jacob Gould Schurman professor emeritus of nutritional biochemistry at Cornell University. Based on his extensive research, he has advocated a low-fat, whole food, plant-based diet since the 1980s, and his commentary appears in Forks Over Knives, an influential 2011 documentary on the subject that is still worth viewing.

Americans love their cheeseburgers and french fries, and breaking a habit that we thoroughly enjoy might be challenging at first. But we need not completely ban such delights from our menu, so long as our plates are brimming with vegetables, fruits, legumes, whole grains, beans, healthy oils, nuts and seeds most of the time. Gradually transitioning to a whole food, plant-based, low-fat diet is the winning formula for positive change and longterm compliance.

Here are five compelling reasons to make this promising dietary shift.

Cost-Effective Disease Prevention

As so many Americans struggle with chronic health issues, including obesity, diabetes and heart disease, physicians are hard-pressed to find the right combination of treatments to help their patients lead healthier lives. At the same time, healthcare costs continue to skyrocket. In 2020, health spending rose to $4.1 trillion, or $12,530 per capita, according to the American Medical Association.

In a 2013 article published in The Permanente Journal, California physicians surveyed leading research and case studies and found that plant-based diets offer patients a lowrisk, cost-effective intervention to regulate weight, blood pressure, blood sugar and

cholesterol levels. They also asserted that such eating regimens could reduce the number of medications patients would have to take for chronic disease, and that physicians should recommend such diets to all of their patients, especially those suffering from high blood pressure, diabetes, cardiovascular disease or obesity.

Besides saving money on drugs and medical procedures, a plant-based menu has never been easier or more affordable. According to recent data conducted by the UK nonprofit Veganuary, plant-based meals eaten at home cost 40 percent less than meat- or fish-based meals and take one-third less time to prepare.

“The most powerful tool I discovered while in practice for both preventing and treating chronic diseases such as diabetes, obesity, heart disease, high blood pressure and arthritis was the implementation of a plant-based nutritional plan to a patient’s life,” says Ted Crawford, a board-certified family physician featured in two inspiring documentaries about the life-changing benefits of a plant-based diet: Eating You Alive and PlantWise

Flavor, Freshness and Flavonoids

The latest food trend is a “burger” made entirely of plants. The race is on to see which one looks and tastes closest to a juicy, all-beef patty. Whether it’s mushrooms posing as “steak” or wheat-based seitan kneaded into “chicken”, recipes catering to carnivores have their audience. For some, these tasty alternatives may offer a path toward becoming a vegetarian or vegan.

Oven-roasted on a sheet pan, splashed with extra virgin olive oil and lemon juice, sprinkled with fresh herbs and spices, served with a creamy dip, slow-cooked in a crockpot, baked into a pie, frothed into a sweet smoothie or freshly pulled from the vine, consider the fact that whole, plant-based foods taste delicious on their own and deserve the spotlight.

They are good and good for us, packed with nutrition while low in fat and calories. The vibrant colors of fruits and vegetables—as varied as the rainbow—are evidence of the many healthful attributes they offer. Ditching animal fats, white flour and sugar in favor of fresh, whole plant foods found at a local farmers market ensures a rich intake of vitamins, minerals, trace elements, phytonutrients, fiber, antioxidants, flavonoids, protein, fiber and more—the building blocks of a robust, disease-fighting body.

Those that believe a plant-based diet is too limiting might be surprised to learn that there is a wealth of meat-free culinary possibilities. Garth Davis, M.D., author of Proteinaholic: How Our Obsession With Meat Is Killing Us and What We Can Do About It, notes, “Just 12 plants and five animals compose about 75 percent of the world’s food, and yet there are approximately 300,000 known edible plant species, only about 150 of which are used commonly around the world.”

There are so many plant-derived flavors and recipes yet to explore. Try a new plant-based recipe weekly. Let the kids select their favorite fruits and veggies to prepare. Enjoy reimagining old favorites like lasagna, enchiladas, chili and tacos. Simply swap out the meat in favor of beans, tofu, tempeh or faux meat products, which have become quite sophisticated in recent years.

PLANT-BASED RESOURCES

Documentary Films championing plant-based diets

n PlantPure Nation

n Forks Over Knives

n Eating You Alive

n What the Health

Websites offering tips, recipes and advice for plant-prominent menus

n HappyHerbivore.com

n ForksOverKnives.com

n NoraCooks.com

n CleanFoodDirtyGirl.com

Cookbooks that make whole, plant-based foods shine

n Oh She Glows Every Day, by Angela Lindon

n The Happy Herbivore Cookbook, by Lindsay S. Nixon

n The PlantPure Nation Cookbook, by Kim Campbell

n The China Study Cookbook, by LeAnne Campbell

Anti-Inflammatory Benefits

While acute inflammation is a protective bodily response to heal infections and repair tissues, metabolic inflammation—or metaflammation—refers to chronic, systemic inflammation.

According to a 2020 study published in The Journal of Allergy and Clinical Immunology, metabolic inflammation is associated with increased risk of Type 2 diabetes, nonalcoholic fatty liver disease and cardiovascular disease.

Numerous studies have explored the inflammatory and anti-inflammatory effects of foods. According to a 2021 article in Harvard Health Publishing, the following foods cause inflammation: refined carbohydrates like white bread; fried foods like french fries; sodas and other sugary drinks; red meat; processed meat, including hot dogs, sausage and cold cuts; and margarine, shortening and lard. Conversely, the best anti-inflammatory foods are tomatoes; olive oil; leafy, green vegetables such as spinach, kale and collards; nuts like almonds, walnuts, pistachios and pecans; and fruit such as apples, strawberries, blueberries, cherries and oranges. Omega-3 fatty acid-rich fish like salmon, mackerel, tuna and sardines are also recommended for their anti-inflammatory properties.

Environmental Sustainability

According to the Food and Agriculture Organization of the United Nations, total greenhouse gas emissions from global livestock represents 14.5 percent of all greenhouse gas emissions worldwide. Cattle raised for both beef and milk are the animal species respon-

sible for the most emissions, which include methane and represent about 65 percent of the livestock sector’s emissions. Industrially produced meat is also a leading contributor of global deforestation and habitat loss as large swaths of the Amazon and other land masses are cleared for cattle ranching and to produce animal feed.

According to a new model developed by California scientists and published in the journal PLOS Climate, a global phase-out of animal agriculture and a shift to plant-based diets over the next 15 years would have the same effect as a 68 percent reduction of carbon dioxide emissions through the end of 2100, thereby boosting humanity’s chances of avoiding the projected devastation of climate change. Such benefits would result from a decline in the methane and nitrous oxide emissions associated with industrialized meat production, coupled with a recovery of natural ecosystems as fewer forests and land masses are cleared for animal feed production.

Improved Mental and Emotional Health

Sarah Thomsen Ferreira, an integrative registered dietician and manager of clinical nutrition at the Cleveland Clinic Center for Functional Medicine (CCCFM), notes, “Certain foods and nutrients help your brain to make chemicals that can impact your mood, attention and focus, while other foods can zap your energy.” The CCCFM recommends a diet that combines complex carbohydrates with lean proteins and colorful produce. While lean proteins may include white-fleshed fish and white-meat poultry, healthy, plant-based, lean proteins are also found in beans, peas, lentils and tofu.

Diet can support emotional well-being and perhaps even help ward off depression and anxiety. A 2017 clinical trial explored how a plant-based diet, daily exercise and mindfulness techniques would affect 500 adult men and women diagnosed with moderate to severe depression and anxiety. After 12 weeks, participants reported improvements in depression and anxiety, according to the study abstract published in the journal Complementary Therapies in Clinical Practice.

Eating a plant-based diet makes sense on many levels. Make the switch.

Kiki Powers is a health writer, blogger and national speaker specializing in plant-based nutrition and healthy green living. Learn more at RawKiki.com.

Eco-Friendly Water Heating

hot water costs in half. Homes that generate their own power with solar panels may eliminate the annual cost altogether.

Another option is a heat pump water heater that uses 70 percent less energy than standard water heaters and is currently eligible for a $300 federal tax credit. According to Energy Saver, a U.S. Department of Energy consumer resource (Energy.gov), heat pump water heaters use electricity to move heat from one place to another instead of generating heat directly.

After installing a new unit, be sure to recycle the old water heater. Ask the retailer of the new appliance if they participate in a take-back program, or coordinate with the installer to arrange for proper recycling.

When it comes time to replace the water heater, homeowners have an opportunity to save money and significantly lower their carbon footprint by choosing more efficient appliances. In the U.S., most homes are equipped with water heaters that require a large storage tank. The water has to be heated continually, leading to $400 to $600 water heating bills every year.

A tankless model requires less space, lasts longer and costs less to operate. Because it does not hold water, cold water flows into the unit and is heated only when needed. This can save energy because the unit does not need to heat gallons of water that aren’t being used.

One drawback is that tankless devices may require a gas line and may be a challenge for older homes because of the necessary permits and electrical upgrades. Whether it has a tank or not, choose an Energy Star-certified model, which is deemed to be more efficient and often comes with a rebate or tax credit. Visit EnergyStar.gov for more information.

Some people may opt for a solar water heating system, which can cut annual

If the water heater doesn’t need replacement yet, consider that for every 10-degree decrease in the temperature setting on a conventional tank there is a corresponding 3 to 5 percent energy savings. Lower temperatures also reduce mineral buildup and corrosion in the tank and pipes.

Keep in mind that the easiest way to lower a household’s water heating is simply to use less hot water. Look for ways to decrease the family’s use of hot water by taking baths or shorter showers, washing laundry with cold water and running the dishwater on the energy-efficient setting.

Celebrating Our Region’s Rich Agricultural Heritage

by Sheila Julson and Kendra Campbell

The verdant countryside of our region is home to an abundance of farmers and growers dedicated to land stewardship and humane animal husbandry. These agricultural alchemists are making the land healthier by using organic, sustainable and regenerative growing methods to restore soil health, reduce toxins and produce a local food supply plentiful with flavorful, nutrient-dense foods all year long.

GROFF’S FARM

Earl Groff grew up in farming. His father purchased their 10.5-acre farm in 1946. Today, Earl, his wife Edith, their son Wesley and his family care for Groff’s Farm and sell beautiful produce at the farm and at the historic Lancaster Central Market. They are conscientious about cultivating the land to produce a bounty for future generations. Groff explains that they use natural pest management methods such as soapy water, eggshells, diatomaceous earth, soybean meal and lime, which also naturally supports soil. Groff also has a greenhouse to help extend the growing season. “People love our celery,” he says. “It’s grown in our greenhouses and is sweetest in the winter months.”

LANCASTER FARMACY

Elisabeth Weaver, of Lancaster Farmacy, grows medicinal herbs, flowers and produce. “We are lucky to have such fertile land to

grow on in Lancaster County. We have a mix of silty and sandy loam soils, which promote good drainage, as well as good water retention,” she says. “This comes largely from the geology of the Susquehanna River Valley.” Weaver farms on land that has been fallow and chemical-free for more 20 years. This greatly increases soil fertility because the microbiology of the soil remains plentiful, which benefits the crops.

Lancaster Farmacy serves the multiple communities of humans, nature and the Earth.“The human community can source organically grown medicinal herbs and produce. It is meaningful to see the impact of growing a sanctuary of plants to support people,” Weaver enthuses. “Also, the diverse habitat we are creating when we plant annuals and perennials serves as a food source for our delicate ecosystem.”

Weaver takes pride in being a steward of the land, and always gives back by planting trees and native species. She sets up habitats to encourage beneficial insects in hopes of bringing back wild spaces while they farm.

Weaver is inspired by Lancaster Farmacy’s partnership with Unite For Her, a breast cancer wellness organization. “We regularly hear from patients going through treatment that our healing salve is one of the most effective topical products they use through their program for healing from radiation burns,” she says. “It means a lot to know that so many people receive benefits from our product, which is made of all-natural ingredients.”

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WISE WORDS

TAPROOT FARM

George Brittenburg and Ola Creston of Taproot Farm have always been passionate advocates for social and environmental justice, so starting a certified organic farm was a natural progression. As a firstgeneration farmer, Brittenburg looked at the food systems and saw local production and distribution and organic approaches as an essential part of solving environmental problems. “I noticed it was something I was good at through my work in community gardens. I love to do this work, though it’s hard work. It has been challenging to start a farm and keep it running for 14 years. We feel that we’ve made it successful, but it is always a challenge,” Brittenburg relates. Growing food they believe in while being good stewards of the land is their top priority. They grow 45 different varieties of vegetables, along with blueberries and strawberries, for their community supported agriculture (CSA) program and to sell at farmers markets. “We use organic methods to produce nutrient-rich foods that support and protect the environment we grow in.”

the farm to pastured cattle. Boyer became involved with farm operations six years ago and continues to refine how she approaches her efforts.

She says, “Raising grass-fed beef on pasture allows for the animals to be raised on soil, rather than in a barn, which is restorative to the soil and its ecosystems. It balances the health of the animals, the land and the farmer.” She views the farm as one entity. “I consider not just what the farmer gets out of it, but what the animals and the land get out of it, as well.”

Ethically raised livestock have it much better than their factory-farmed counterparts, and Boyer notes pasture-raised farming allows her to know the herd more intimately and have healthier interactions with the animals.

Boyer knows that grass-fed beef is good for the body, more humane and is more environmentally friendly. She recalls a family that purchases her beef every year, and their young daughter always exclaims that it’s the best. “It feels good to know that I’m taking care of my neighbors,” she states.

WILLOW RUN FARMSTEAD

Deanne Boyer’s grandfather started Willow Run Farmstead, and when her father took over the farm he began by raising barn-kept cattle. He and Boyer then transitioned

Garden of Friedens

FRIEDENS CHURCH

Pastor Inge Williams inherited gardening wisdom from her farming ancestors, which she uses to serve others at a garden at Friedens Lutheran Church, in Shartlesville. Produce grown at the garden is donated to several area food pantries. While Williams’ original intent was to address food insecuri-

Photo: Deanne Boyer

Photo: Barbara Harbonic

ty and serve others, she has been surprised by how much gardening helped her grow as a person.“I witnessed the power of the soil, the miraculous unfolding of the tiny seeds, the beauty of a sunset with a hoe in hand and the ways the garden facilitated friendships among volunteers,” she relates.

A Commitment to Sustainability

Many farmers that grow produce sustainably and regeneratively, or produce pasture-raised meats, observe that their customer’s values align with her own. “People need to trust in the integrity of the food they are eating, that it is safe to eat themselves and to feed to their children. Organic and regenerative agriculture provides that integrity, and it enhances the fertility of the farmland instead of denuding it as many conventional agricultural practices do,” Brittenburg says.

Farm Favorites

Berks and Lancaster County farmers cite many reasons to celebrate working with the land they cultivate and respect. But one of their rewards is enjoying the fruits of their labor. One of Groff’s favorite items he grows are his fresh-picked hull peas. “I eat them raw, right from the garden. Oh, there’s nothing like it,” Groff enthuses. Weaver frequently uses their fresh baby ginger and heirloom garlic in recipes. She shares, “And our refreshing hibiscus and mint iced tea hits the spot on a hot farm day.”

Groff’s Farm, 717-656-7096, Facebook.com/ groffsvegetablefarm.

Lancaster Farmacy, LancasterFarmacy@ gmail.com, LancasterFarmacy.com.

Taproot Farm, 66 Kemmerer Rd., Shoemakersville, 610-657-1927, Farmers@ TaprootFarmPA.com,TaprootFarmpa.com.

Willow Run Farmstead, 270 Hoch Rd., Fleetwood, 484-225-9151, WillowRunFarm stead@gmail.com, WillowRunFarmPA.com.

Friedens Church, 28 Wolf Creek Rd., Bernville, 610-488-7325, FriedensFolks.org.

There are opportunities for residents of all levels of physical ability. Some work indoors doing seated tasks like potato seed cutting. More active residents help with harvesting and running the farm market. Frederick adds many seniors involved with the farm have backgrounds in gardening. “I’ve also learned quite a bit while working with them,” he notes.

Before Trailside Organic Farm, Cornwall Manor had limited raised bed gardens for hobby gardeners to use for their own plots, but no large-scale farm that was available to benefit all residents. Frederick explains that the current farm space was once a wooded lot crowded with debris. Cornwall Manor Vice President for Plant Operations Paul

Rodale Trailside Organic Farm Integrates Seniors

by Sheila Julson

After World War II, the American middle class embraced new methods to make life more convenient and productive, including farming. But Pennsylvania farmer Jerome Irving Rodale had different ideas. He rejected synthetic agricultural inputs in lieu of maintaining soil health. The Rodale Institute that bears his name maintains nine campuses worldwide and has become a recognized leader in the regenerative organic agriculture movement.

Training the next generation of regenerative farmers is a key component of their strategy. The Rodale Institute Farmer Training program is a comprehensive platform for those seeking organic farming techniques. In-person and virtual public workshops explore topics such as organic gardening and backyard composting and consults farmers about ways to transition to or start farming regeneratively.

Rodale Institute offers public guided tours of the main campus, and their website contains downloadable resources to learn more about regenerative farming, along with a wealth of information for new and established farmers to locate private, state and federal funding sources.

New Program Serves Seniors

One of Rodale’s recent efforts is the Trailside Organic Farm, partnering with Cornwall Manor, a continuing care retirement community in Lebanon County. The unique, two-acre farm is focused on increasing seniors’ access to healthy, local food while offering a thriving natural environment that supports their well-being. Residents have become engaged in learning about regenerative agriculture. “They love what they’re doing. So many residents have signed up to help at the farm in different capacities,” says manager Ian Frederick, who was previously involved in programs at Rodale Institute before focusing entirely on this project.

Weidman had this piece of the property cleared and new topsoil brought in.

Frederick credits Vicki Deitzler, vice president for advancement at Cornwall Manor, for getting the program off the ground. With supply chain shortages that have persisted since the onset of the pandemic, an on-site farm seemed an ideal way to get fresh, local produce to residents while encouraging them to work on the farm.

The first season of the farm was trial and error to see what types of produce grew well and what was best received by the residents; now customers will define what is grown. “This year, we’re narrowing it down to recognizable vegetables such as round tomatoes, potatoes, onions, squash and cucumbers,” Frederick says. “We’re also growing more bulk for the chefs at Cornwall’s two dining halls.”

Cornwall Manor resident Katherine Gehris

Crew at Trailside Organic Farm

The chefs have crafted menus to work with what is available seasonally from Trailside Organic Farm. “We grew leeks, and chefs used those for a tomato leek soup. Another chef quickly figured out what to do with garlic scapes,” Frederick notes. He and assistant farm manager Katie Landis are balancing what people want with growing to the sizes and uniformity of what chefs would get from a distributor.

The weekly farm market held from May through November is open to residents and employees at the busy community center and generates lots of conversation about preparing food and how it is grown. Frederick says farm updates are covered in monthly articles in the Cornwall Manor newsletter distributed to residents and employees.

While Trailside Organic Farm is an active production farm, Frederick plans to ramp up the engagement component with more workshops, informational sessions, volunteer opportunities, tours and events. A new bank barn, due for completion in May, will also house a seminar room for workshops. In the future, a greenhouse will be built, as well as a second hoop house.

Rodale Institute is headquartered at 611 Siegfriedale Rd., in Kutztown. For more information, call 610-683-1400 or visit RodaleInstitute.org. For more information about Cornwall Manor and Trailside Organic Farm, visit CornwallManor.org/ living-at-cornwall-manor/health-wellness/ trailside-organic-farm. See ad, page 25.

Photo: Paul Weidman

Aerial view of Trailside Organic Farm

Thriving With Multiple Sclerosis

by Noelle Citarella

For people with multiple sclerosis (MS), the concept of “thriving” is becoming increasingly attainable thanks to advances in lifestyle-related research. While MS is not yet curable, life choices that reduce inflammation and promote neuroregeneration can slow or reverse disease progression. This is great news for nearly 1 million Americans living with MS, as estimated by a 2019 National Multiple Sclerosis Association study.

Tony Ferro, the founder of Change MS, credits diet modifications for improving his own symptoms of numbness, tingling, blurred vision, extreme fatigue, brain fog and depression. “It was hard work, but the more I learned and understood, the more I applied and the better I felt,” he says. Recognizing the transformative power of behavioral and attitudinal choices, his nonprofit helps people with MS adopt a wellness mindset and learn strategies to achieve their fullest potential.

According to a 2018 review article published in Current Nutrition Reports, a number of recent studies provide strong preliminary evidence that diet can influence the rise and progression of MS and its symptoms. Large-scale clinical trials are needed to be certain, but the emerging research suggests that the right foods not only provide essential nutrients for cellular function and repair, but also offer anti-inflammatory effects

that slow MS activity, protect the nervous system from further damage and allow for nervous-system repair.

A study spearheaded by Terry Wahls, M.D., at the University of Iowa, found a significant improvement in fatigue, quality of life and mental health in MS patients following a modified paleo diet that was rich in certain vitamins, minerals, amino acids and enzymes that have been found to support energy production and nerve repair.

Eating to Reduce Inflammation

Vegetables should make up the bulk of each meal, followed by a smaller portion of fruits. Eat many different-colored varietals to benefit from a full gamut of bioactive compounds. Consume sulfur-rich foods like broccoli, cabbage, asparagus and leafy greens daily.

Quality protein is essential, including omega-3-rich fish, like salmon, twice weekly. Saturated fats found in butter, cheese and red meat are associated with inflammation and should be limited. Use olive oil, which contains more than 30 neuroprotective antioxidants and has been shown to reduce inflammation and promote immune tolerance.

An elimination diet may identify food triggers that exacerbate MS symptoms.

H OW TO REDUCE INFLAMMATION AND PROMOTE NEUROREGENERATION

Maintaining a Healthy Microbiome

Most people need 25 to 30 grams of fiber daily. Consume fermented foods, such as pickled vegetables and kefir, as well as prebiotic ingredients like onions, garlic, oats, bananas, apples, cocoa and flax seeds. The microbial fermentation of prebiotic fiber and phytonutrients produces beneficial byproducts including vitamin K, biotin, neurotransmitters like dopamine and serotonin, and short-chain fatty acids, which help promote gut integrity, mood, immune balance and overall health.

Fasting Regularly

Studies have found that fasting for 12 to 16 hours increases cell repair and positively impacts hormone balance, metabolism and weight. Start with an overnight fast of 12 hours and slowly extend the fasting period one hour at a time to lengthen the body repair window.

Improving Sleep

The body does most of its restorative work while we sleep. Adequate, quality slumber is crucial for healthy immune function, balanced hormones and tissue repair. Ensure that the bedroom is quiet, dark and cool. To keep circadian cycles on track, get a daily dose of sunlight. Consider taking melatonin, L-theanine, lemon balm, holy basil, reishi mushrooms or other natural supplements recommended by a healthcare provider, as needed.

Remaining Active

For people with MS, regular physical activity can improve their quality of life. According to Dr. Lacey Bromley, a physical therapist who specializes in neurological rehabilitation, “Study after study examining the influence of exercise and physical rehabilitation on persons with MS continue to provide positive outcomes. With the correct rehabilitation program, there is ample opportunity for the central nervous system to recover lost function by enhancing previous motor programs or developing new neural pathways.”

Staying Hydrated

Fluids are essential for important bodily functions, including digestion, nutrient absorption, temperature regulation and toxin excretion. They also help prevent constipation.

Bladder dysfunction, a common MS symptom, leads many patients to restrict fluid intake. This is inadvisable because even mild dehydration can promote fatigue, cause urinary tract infections and impair cognitive function and exercise performance. A better approach is to decrease caffeine and alcohol consumption while slowly increasing fluid intake to build up a tolerance for additional fluids.

A Life Worth Living

By focusing more attention on the delights that can be added rather than what is taken away, people with MS can move forward on a much brighter path.

“We want to support our cells, brain and body with the nutrients we need to thrive, not just survive,” Ferro says. “Make small, obtainable goals, stay consistent and keep a journal to track your food, symptoms and journey along the way.”

Noelle Citarella is a registered dietitian specializing in neurological nutrition and autoimmune disease in the Buffalo, N.Y., area.

Leading the Way

Loving Our Kidneys

EDIBLE ALLIES, INTEGRATIVE TREATMENTS AND LIFESTYLE TIPS

by Marlaina Donato

of these 37 million Americans do not feel ill or notice symptoms until they are in advanced stages of the disease, which is why people with diabetes and high blood pressure should be tested regularly and take steps to protect their kidneys. Managing CKD requires a multilevel approach, including lifestyle and diet changes, use of prescribed medications, avoidance of kidney-harming toxins like alcohol and cigarettes, and close supervision by a doctor that specializes in kidney disease (nephrologist) to ensure that other prescribed medications and over-thecounter or herbal treatments are safe.

Our kidneys are prodigious multitaskers. Through the production of urine, they filter toxins, excrete waste and balance bodily fluids. They also produce certain hormones that regulate blood pressure and aid in other vital functions. While the kidneys don ’ t usually fail all at once, their effectiveness can deteriorate slowly over years, and chronic kidney disease (CKD) is most often the result of uncontrolled diabetes or high blood pressure. Simple blood and urine tests help physicians evaluate kidney function and diagnose CKD, which is divided into five

stages. The first three stages are mild or moderate, and can respond well to lifestyle modifications and alternative interventions, while the more severe, later stages become increasingly more complex to treat and may require dialysis to mechanically perform the kidneys’ functions. In endstage CKD, many patients are relegated to dialysis treatments several times a month to prevent the accumulation of deadly toxins, while many wait and hope for a lifesaving transplant.

The U.S. Centers for Disease Control and Prevention (CDC) estimates that one in seven adults are diagnosed annually. Most

Integrative and holistic approaches may be of help for those in earlier stages of kidney disease or for those striving to prevent it. “I have been really blessed to be connected with a global team of people who, like myself and everyone I work with, understand that kidney disease is treatable, and the recovery of kidney function is actually possible,” says Fiona Chin, an Australiabased naturopath and co-founder of KidneyCoach.com. Chin adds that she and her colleagues have witnessed significant patient improvement from tailored diet and lifestyle regimens during and after diagnosis, especially when root causes are addressed.

Danijela/AdobeStock.com

The Kidney-Friendly Kitchen

Promising research published last year in Frontiers of Pharmacology shows that combining Western treatments and Traditional Chinese Medicine can have a positive impact on even late-stage renal failure. Isaac Eliaz, M.D., an integrative medical doctor and founder of Amitabha Medical Clinic, in Santa Rosa, California, says, “Preventing and reducing chronic inflammation is a critical aspect of minimizing CKD risk. An anti-inflammatory diet, moderate exercise program and attention to stress reduction all work to decrease the proinflammatory milieu.” He also highlights the importance of protecting and boosting beneficial gut bacteria, which can be addressed with supplements or prebiotic foods like garlic, leeks, onions and jicama. Piling whole, plant-plentiful goodness onto our plates and embracing an alkaline diet are key measures in the prevention of CKD by lowering the risk for cardiovascular disease and diabetes. Mayo Clinic offers renal-supportive recipes with fruits, vegetables and grains like quinoa. It also recommends avoiding many packaged and processed foods that have phosphorus added to prolong shelf life and enhance taste, such as convenience foods, sodas and sports drinks, flavor-enhanced meats and processed cheeses.

Jarrod Cooper, ND, founder of Advanced Functional Medicine, underscores the importance of nixing pro-inflammatory foods such as sugars, refined carbohydrates, excessive red meat, trans and saturated fats, caffeine and alcohol. Alcohol negatively impacts liver function, and over time reduces blood flow to the kidneys, leading to CKD, he says. That extra glass of wine can also crank up blood pressure, a surefire path to renal compromise.

Kidney-loving fruits, according to Cleveland Urology Associates, include pineapple, cranberries, red grapes and apples, all of which pack an anti-inflammatory punch.

Sodium: Friend or Foe?

Chin notes that although salt is essential for nerve and muscle function, a balancing of fluids in the blood and healthy blood pressure, not all salt is beneficial.

“Salt is a healthy thing to have in your diet in moderation and in the right form,” she asserts. “Table salt is manufactured salt that is stripped of its natural minerals. During salt processing, the balance of sodium to other valuable minerals is lost. Most salt companies also add anti-caking agents that contain aluminum.” Chin recommends good-quality Himalayan salt or sea salt that also contains traces of other natural minerals.

Various types of seaweeds, like dulce, nori and kombu, are natural sources of

sodium that are safe for people that do not have kidney disease. They offer significant benefits for inflammation reduction, blood sugar balance and heart health, including lower blood pressure. Sea vegetables have also been shown to help reduce the risk of kidney stones by inhibiting the formation of calcium oxalate.

Marlaina Donato is an author, painter and host of multimedia art exhibits intended for healing the community. Connect at Wildflower Lady.com.

CILANTRO LIME CAULIFLOWER RICE

YIELD: 6 SERVINGS

1 head cauliflower, chopped (or 6 cups)

1 Tbsp extra-virgin olive oil

2 garlic cloves

¼ tsp pepper

¼ tsp salt

3 Tbsp fresh lime juice

¼ cup fresh cilantro, chopped

Rinse the cauliflower and pat dry. Chop into florets, then pulse in a food processor or blender. Alternatively, the cauliflower can be left whole and grated with a box grater.

In a large pan, heat the olive oil over medium heat. Sauté garlic for a few minutes until fragrant and lightly browned. Increase heat to medium high and add cauliflower. Sauté about 5 minutes.

CONNECT THINK LEARN

BLACKENED SALMON TACOS

YIELD: 8 SERVINGS

4 salmon fillets, 4 oz each

2 tsp extra-virgin olive oil

8 small corn tortillas

THE BLACKENING RUB:

1½ tsp paprika

1½ tsp cumin

1½ tsp dark brown sugar

½ tsp garlic powder

½ tsp onion powder

½ tsp kosher salt

½ tsp chili powder

¼ tsp black pepper

Transfer to a bowl and toss with salt, pepper, lime juice and cilantro.

Excerpted from Multiple Sclerosis Diet Plan and Cookbook. Copyright © 2019 Noelle Citarella. Used with permission from Rockridge Press, Emeryville, CA. All rights reserved.

THE SLAW:

2 cups broccoli slaw

2 cups shredded purple cabbage

1 Tbsp extra-virgin olive oil

3 Tbsp mayonnaise

2 Tbsp cilantro, chopped

2 small jalapeños, seeds removed and chopped

1 Tbsp lime juice

In a small bowl, combine and mix the paprika, cumin, brown sugar, garlic powder, onion powder, salt, chili powder and black pepper. Sprinkle over the flesh side of the fish, reserving about 1 teaspoon for the slaw. Preheat a medium skillet over medium heat, add the olive oil and coat the pan evenly. Place the salmon in the preheated pan, flesh side down, and allow it to sizzle for 4 minutes to allow it to brown. Flip it to the skin side and cover the pan for the last 4 minutes or until it reaches the desired temperature. Meanwhile, combine the slaw ingredients in a large bowl and mix well. Heat the corn tortillas. Fill each with about 2 ounces of salmon and about ¼ cup of slaw.

Excerpted from Multiple Sclerosis Diet Plan and Cookbook. Copyright © 2019 Noelle Citarella. Used with permission from Rockridge Press, Emeryville, CA. All rights reserved.

Chef Phillip Ponticelli

The Cellular Magic of Compassion

by Marlaina Donato

Dropping off a homemade treat on a neighbor’s porch or going out of our way for a stranger can make the recipient’s day, but the giver also gets a boost. Thanks to a scientifically proven cascade of feel-good chemicals like oxytocin, serotonin and dopamine, performing regular acts of kindness forges new neural pathways in the brain, amping up our cognitive ability while reducing symptoms of anxiety and depression.

The “helper’s high” is as real as the runner’s high

and, according to sources cited by the Random Acts of Kindness Foundation, neurotransmitters stimulated by compassion have a stronger influence on health and longevity than exercise and other positive lifestyle factors.

Studies show that practicing kindness for just seven days increases happiness, but the magic is ephemeral. Oxytocin, the “love chemical” that bonds humans to each other, floods the bloodstream for only four minutes after a positive interaction, which means the more doors we hold for each other and the more we offer small soul-gifts to others, the more we train our brains to be happier and our bodies to be less sensitive to chronic pain patterns.

Of course, giving must be counterbalanced with a healthy ratio of receiving. Expressing compassion to ourselves is equally as important and effective. Including the self is paramount in purposeful generosity. Allowing ourselves the full range of human emotions without judgement, giving our bodies that much-needed extra hour of sleep, buying fresh flowers for our office and crediting ourselves for daily accomplishments are all easy ways to turn on endorphins.

The more joyful we can be in our own skins, the more likely we are to beam that joy out into the world. Being both giver and receiver to ourselves blesses us with an understanding of why expressing benevolence is vital to the planet. “The more you are motivated by love, the more fearless and free your action will be,” said the Dalai Lama, exemplifying how giving in itself is the greatest reward.

Marlaina Donato is an author, painter and host of multimedia art exhibits intended for healing the community. Connect at WildflowerLady.com.

Working alongside you and your family.

Providing personalized care where you call home, when you need it. Your care, your community,

WORK HARDER AND SMARTER

BENEFITS OF HIGH-INTENSITY INTERVAL TRAINING

by Kirby Baldwin

High-intensity interval training (HIIT) workouts may sound like a trendy buzzword reserved only for experienced athletes, but this versatile, short-form exercise is safe and effective for just about everybody, including beginners, as long as it is done properly. According to Bogdan Goia, fitness expert and founder of Far Hills Fitness, in New Jersey, “HIIT training can benefit almost any age demographic, from teenagers to clients in their 70s and 80s.”

“

In a recent study, even menopausal women diagnosed with osteoporosis successfully completed 13 months of high-impact HIIT with a very high adherence rate, with no injuries and high satisfaction ratings,” shares Debra Atkinson, a medical exercise specialist,

certified strength and conditioning coach, and founder of Flipping 50 (FlippingFifty.com)

Basic Principles of HIIT

A HIIT workout consists of a series of short bursts of intense activity interspersed with periods of rest or low-intensity movement called “active recovery”. A session is deemed to be high intensity when it is at

or near peak effort, which translates to an eight or nine out of 10 on the exercise intensity scale, or 80 to 95 percent of an individual’ s maximum heart rate. Such exertion is characterized by heavy sweating and an inability to say more than a few words without gasping for breath.

While HIIT workouts provide many of the same benefits as traditional, “steady state” exercise training, where the required amount of effort remains relatively consistent, HIIT sessions are typically shorter in duration, ranging anywhere from 10 to 30 minutes. HIIT is the perfect solution for busy people that are short on time or those hesitant to commit to longer exercise routines.

The exercise format is easily adaptable to most types of physical activities, such as running, weightlifting, swimming or biking, as long as a high level of intensity can be maintained. Adding to the convenience factor, HIIT does not require a gym membership or access to specialized equipment.

Benefits of a HIIT Workout Regimen

HIIT workouts have been the subject of numerous studies and have been shown to help with fat loss, improved metabolism and muscle gain. One study found that participants burned 25 to 30 percent more calories during a HIIT workout than in other forms of exercise. Because HIIT boosts metabolism, calorie burn has also been shown to last beyond the workout.

Researchers have discovered other health benefits, from reducing blood sugar levels, resting heart rate and blood pressure, to balancing hormones, slowing the rate of cellular aging and even increasing longevity.

The practice also reduces the wear and tear that chronic cardio can inflict on the body. While federal guidelines currently recommend 150 to 300 minutes per week of moderate exercise, only 75 minutes per

How to Get Started

For those looking to improve aerobic fitness, intervals typically involve a one-toone or one-totwo work-to-rest ratio. For example, in a one-to-one cardio workout, the person would exercise strenuously for 30 seconds and rest for 30 seconds.

If the goal is to gain strength, longer rest intervals are needed, with at least a oneto-five work-to-rest ratio. A person might exercise for 30 seconds, followed by 150 seconds of rest, for example, allowing their targeted muscles to recover and heart rate to drop before the next exertion.

HIIT should not be performed daily or when energy levels are low, to avoid injury and give the body enough time between workouts to rest and repair. Atkinson cautions, “Injury rates increase considerably doing more than 50 minutes per week of HIIT, due to the additional stress and need for recovery between. The good news is, there’s no need to do more. Short sessions actually get the best results.”

According to Goia, “I believe the key is to have a fitness professional select the exercise, monitor form and function, adjust work-to-rest ratios and monitor heart rate variability. HIIT workouts give my clients a 60-minute workout in 30 minutes and, if done correctly, will greatly increase the vitality, longevity and strength of any client.”

Jump Right In

For a flexible, efficient path to fitness, HIIT checks all the boxes. By starting small and slowly working up to a high level of intensity, a whole host of fitness gains and health benefits are possible without sacrificing time.

Kirby Baldwin is an editor and writer for KnoWEwell, the Regenerative Whole Health Hub and parent company of Natural Awakenings Publishing Corp.

week are recommended when the exercise is vigorous.

Natural remedies and healing therapies are not just for humans, they also help pets overcome illness and maintain optimal health. Used properly, plants, herbs, essential oils and other natural, non-toxic substances can complement and often replace drugs and other chemical agents. Here are seven healthful solutions.

Coconut oil is a source of medium-chain triglycerides, which benefit cognitive function. It is also rich in lauric acid, a powerful antimicrobial agent for yeast infections, allergies and skin conditions (when used topically). Feed dogs and cats one-quarter teaspoon of 100 percent organic, cold-pressed, human-grade coconut oil for every 10 pounds of the pet’s body weight twice daily.

Manuka honey is an all-natural, effective remedy. Clinical trials have shown that it can eradicate hundreds of strains of bacteria, including certain antibiotic-resistant varieties. A Unique Manuka Factor rating of 10 or higher is recommended for medicinal use. Manuka honey can be used to manage resistant ear and skin infections, as well as large, superficial wounds that cannot be closed surgically. Given orally, manuka honey is effective at addressing H. pylori, the bacteria that contributes to gastrointestinal irritation, small intestinal bacterial overgrowth and excessive E. coli blooms in animals with dysbiosis.

Aloe vera has multiple applications. To reduce a dog’s discomfort from skin irritations, cuts or wounds, clean the affected area and apply the raw, inner gel of the plant to provide a soothing effect. For constipation, a small amount of whole leaf aloe vera juice, a natural laxative, can be added to a dog’s food. Inner leaf aloe juice, which doesn’t contain the skin, helps heal gastric ulcers, colitis and leaky gut.

Lavender oil is used in aromatherapy to help calm nervous or anxious animals. For a dog with noise phobia, place a few drops on their collar or bedding before a stressor occurs, if possible, or diffuse the oil around the house for a calming effect. Lavender oil can also be beneficial for treating hot spots. Add a few drops to manuka honey or coconut oil and apply after disinfecting the wound twice daily.

Oregano oil contains potent antibacterial and anti-parasitic properties. It can be used to calm itchy skin, soothe irritated gums and assist in balancing a dog’s gut flora. It is also a beneficial herb for dogs with kennel cough or

recurrent infections. Oregano oil should always be diluted before using it in or on pets.

Ginger is a widely used, non-toxic, non-irritating remedy for soothing tummy troubles. It can be given orally or used in oil form by adding a few drops to a carrier oil, such as coconut or olive oil, and massaging the mixture into the skin on the pet’s belly. Alternatively, add small amounts of freshly grated ginger or the dry herb to a tasty meatball or other yummy treat. Use no more than one-sixteenth teaspoon for kitties, one-eighth teaspoon for small dogs under 10 pounds, one-quarter teaspoon for medium-sized dogs, one-half teaspoon for large dogs and three-quarter to one teaspoon for giant breeds. Give the ginger one to three times a day, as needed.

Chamomile is an effective calming agent that has analgesic and anti-spasmodic properties and is beneficial in soothing the central nervous system. Use a cool chamomile tea bag against a wound, irritation or bug bite on the dog’s or cat’s skin to provide a soothing effect. Something else to consider is a soothing chamomile after-bath rinse. Add five chamomile tea bags to two quarts of very hot water and steep until the water is cool for up to three hours to allow the maximum amount of polyphenols to release into the water. Remove the tea bags and pour the rinse over a freshly bathed pet from the neck down. Massage into the skin and do not rinse.

Veterinarian Dr. Karen Shaw Becker has spent her career empowering animal guardians to make knowledgeable decisions to extend the life and well-being of their pets. To learn more, visit DrKarenBecker.com.

FINDING HOPE IN ACTION SAVING

EARTH AND WATER WITH SMALL STEPS

by Marlaina Donato

In her book One Makes the Difference: Inspiring Actions That Change Our World, environmental activist Julia Butterfly Hill asserts, “Everything we do and say does change the world. Even our inactions have impact.” Spring-boarding from Hill’s keen observation, the efforts each of us make can add up to much more than we ever imagine. This year, the International Day of Forests and World Water Day are celebrated during the spring equinox (March 21 and 22), when nature kicks into high gear for annual renewal. For those dedicated to Earth awareness, this is a wonderful opportunity to commune with like-minded activists and learn about our impacts on vanishing resources.

Progress as Incentive

It is easy to be hopelessly discouraged when we look at the statistics of vanishing rain forests, polluted waterways and an astonishing output of “forever chemicals”, but focusing instead on the headway we’ve made worldwide can be a shot in the arm. The ozone layer, according to reliable accounts, is in recovery, thanks to reduced production of chlorofluorocarbons. Plastic policies in cities across the U.S., Europe and Australia are reducing waste, especially plastic shopping bags, plates, straws and cutlery. To fight the demise of vital coral reefs due to ocean acidification caused by the plastic pandemic, scientists are seeding reefs with coral offspring to promote restoration. The United Nations biodiversity conference held last year initiated an agreement among world leaders to restore 30 percent of natural resources by 2030 through concentrated efforts across the globe.

Fostering Forests

Major culprits of deforestation are food production (soy, corn and livestock), illegal logging and excessive paper manufacturing, which uses hazardous chemicals that compromise the air and human health. But there is much we can each do to counterbalance this devastation.

Besides going paperless whenever we can at home and work, opting for paper alternatives like bamboo, hemp and sugarcane can reduce energy production and pollution. “The three Rs— recycle, reuse and reduce—are still very important,” says Todd Larsen, executive co-director at Green America. “Look for paper products made with post-consumer recycled fiber, and consumers can encourage companies they support to use recycled paper as much as possible.”

The people behind TreeSisters.org, a registered charity in the UK spearheading social change and tropical reforestation, explain, “Tropical forests are more than ‘the lungs’ of our world. They are the beating heart of the hydrological cycle. As weather stabilizers, rain creators and cleansers, they are intimately tied to our health and our food.”

Supporting reputable organizations for land and water extends beyond funds. Volunteer work, initiating a fundraiser and spreading the word about their efforts on social media or over a coffee break are love in action. Choosing to buy from organic farmers with Earth-positive practices like crop rotation, cover cropping and composting is an investment in the future. Brady Smith, the public affairs officer for the Coconino National Forest, in Arizona, emphasizes, “If people can practice ‘leaving no trace’ ethics, that would go a long, long way in helping preserve our forests.”

Walking Our Talk for Water

It is a frightening prospect that the world’s oceans will have more plastic than marine life in just 30 years. The impact of overfishing adds to the grim reality, but we can choose sustainable, wildcaught seafood that requires minimal fresh water (and produces fewer carbon dioxide emissions than the beef industry).

According to UNICEF and the World Health Organization, one in three people suffer from the consequences of contaminated water. Supporting clean water projects sponsored by charities like Water.org can help provide safe drinking water for families in impoverished countries. Donating $200 can help a family receive a water credit loan to connect to a water supply inside the home. A borrower’s payback rate in a country like the Philippines is an inspiring 99 percent.

Full Circle

Even surfing the net can have environmental implications. Instead of conducting web searches on Google, consider Ecosia. They use the profit they make from people’s searches to plant trees where they are needed most. What we do matters.

Canadian activist Maude Barlow’s inspiring words at the World Future Council last year remind us, “We can’t know what the outcome is going to be, but we have to have faith that others are doing very important work and that, collectively, that’s going to make a difference.”

Marlaina Donato is an author, painter and host of multimedia art exhibits intended for healing the community. Connect at WildflowerLady.com.

SWEET LULLABY BETTER SLEEP FOR CHILDREN

by Marlaina Donato and Kirby Baldwin

Sleep is essential for both survival and the ability to thrive, yet as children’s schedules get busier and they spend more time in front of screens, their average sleep time often decreases. While the American Academy of Pediatrics recommends that kids between the ages of 6 and 12 get nine to 12 hours of sleep per night for optimal health, they’re regularly getting less, and about 15 to 25 percent of youngsters and adolescents have trouble falling and staying asleep.

In a recent study published in The Lancet, researchers at the University of Maryland School of Medicine found that children that get less than nine hours of sleep per night have notable differences in areas of the brain that influence memory, intelligence and well-being compared to those that sleep more than nine hours. According to researchers, such insufficiencies in early adolescence can lead to long-lasting neurocognitive consequences.

Why Kids Aren’t Sleeping

Anna Esparham, M.D., FAAP, an integrative medical expert with the American Academy of Pediatrics, recommends that parents

look for clues as to why their children can’t sleep, including stress, increased screen time and less physical activity. However, there may be other underlying issues.

A lesser-known culprit that may contribute to a child’s compromised sleep is impaired mouth syndrome (IMS), a term coined by dentist Felix Liao, a certified airway-centered mouth doctor and past-president of the International Academy of Biological Dentistry and Medicine. “Most people, including many dentists, don’t realize the influence that the mouth has on the body,” he says. “The mouth is the portal to the inside. With impaired mouth syndrome, the child can still chew, smile and talk, but the body’s health can be compromised.”

While birth trauma, concussion and viruses can precipitate mouth breathing, and chronic allergies often exacerbate matters, immature swallowing can set off a cascade of problems. The mouth is a critical infrastructure for proper breathing, circulation, digestion, energy and sleep. IMS occurs when jaw development is insufficient, thereby giving rise to numerous difficulties, such as a narrower airway, which can cause hypoxia, or low levels of oxy-

gen. Liao notes that poor sleep quality can also lead to learning and behavioral problems.

“Breastfeeding stimulates bone growth and jaw development through the tongue’s instinctive action and ideally enables a child to have a mature swallow by age 2,” says Amy DayriesLing, DMD, FAIHM, a national spokesperson for the American Dental Association. In her book Solve Your Sleep: Get to the Core of Your Snore for Better Health, Dayries-Ling connects the dots between the vital role of the tongue during breastfeeding, balanced stimulation from the vagus nerve and beneficial spaces between milk teeth for a well-developed dental arch.

Correcting Structural Problems

From a holistic perspective, improperly working muscles of the tongue, throat and face or a compromised jawbone can foster a predisposition to a number of seemingly unrelated conditions, including dental problems, teeth grinding, asthma, bedwetting, attention-deficit hyperactivity disorder, poor growth, swollen tonsils and pediatric obstructive sleep apnea. Dayries-Ling recommends that parents seek out a myofunctional therapist that can help retrain muscles and free up the airway. Building an integrative team is vital, including a dentist trained to address structural issues.

As a certified, airway-centered mouth doctor, New Jersey-based holistic dentist Nemie Sirilan understands the link between sleep deprivation and airway obstructions. She uses 3D scans and thorough examinations to identify craniofacial abnormalities and

• Jaw clicking, jaw locking

• Jaw/neck/facial pain or headaches

• Ear pain, ringing in the ears, dizziness

• Restless sleep

• Loud snoring or periods of silence followed by gasps

• Mood changes (irritability, anxiety and depression)

• Trouble concentrating

• Unexplained weight gain

• Frequent heartburn and heavy night sweats

Your Pain, Fatigue & Chronic Illness May Be Rooted in:

1. Crowded Teeth & Deficient Jaws

2. Pinched Airway

3. Clicking/Popping Jaw Joints

4. Teeth Grinding

5. Tongue-Tie & Abnormal Swallowing

6. Weak Chin, Double Chin

7. Sunken Mid-Face, Flat Cheekbones

8. Teeth Pulled & Spaces Closed For Braces.

customize treatments that correct structural anomalies.

“When I examine young patients, I want to see how baby teeth are forming, whether they have a tongue-tie and how their upper and lower jaws are positioned, to see if they have some kind of bad bite. These are all telltale signs of airway obstruction,” Sirilan explains, adding that another common indicator of breathing difficulties is the wearing down of tooth enamel that results from persistent teeth grinding.

Sirilan recommends that parents consult an airway-centered mouth doctor as soon as possible before other complications arise, noting that these problems are often easily corrected with customized corrective appliances, as well as collaborative consultations with other practitioners, including functional doctors, nutritionists, chiropractors and physical therapists to treat the whole person.

Life seems to be a much brighter place after a good night’s sleep, and kids are our future. Digging deeper for their optimum, longterm well-being is a vital investment.

Marlaina Donato is an author, painter and host of multimedia art exhibits intended for healing the community. Connect at WildflowerLady.com.

Kirby Baldwin is an editor and writer for KnoWEwell, the Regenerative Whole Health Hub and parent company of Natural Awakenings Publishing Corp.

Impaired Mouth Symptoms Short List:

1. Aches & Pains in Head, Jaws, Neck Shoulders & Back

2. Fatique, Brain Fog, Lack of Motivation

3. Post-Nasal Drip & Frequent Colds & Flue

4. Teeth Grinding & Jaw Joint Troubles

5. Snoring, Sleep Apnea, CPAP Intolerance

6. Anxiety, Depression, Irritability/Hostility

7. “Empty Tank” From Adrenal Fatique, PMS/ED

8. Food Cravings; Caffeine, Sugar, Chocolate, Energy Drinks

Dr. Owen Allison Dr. David Lambert

Dr. Felix Liao, DDS

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.

WEDNESDAY, MARCH 1

Earth Day Preserve Challenge – Every day through 4/22. Grab a preserve passport from The Nature Place and then set off exploring 6 public nature preserves in Berks County. Get your passport validated for a prize on Earth Day. Free. Berks Nature, The Nature Place, 575 St Bernardine St, Reading. 484-883-9729. BerksNature.org.

Mindful Yoga – 9-10am. (Wednesdays ongoing). Onsite and via Zoom. Slow down your breath, your body, and your mind. First session is complementary, discounts available. Saint James Episcopal, 119 N Duke St, Lancaster. 717-3974858. SaintJamesLancaster.org/yoga.

Master Cooking Class: Kitchen Staples and Knife Skills – 6-9pm. Instructor Helen Sanya will introduce gadgets and kitchen tools you can’t live without, basic knife skills and safety, and a 101 guide to building flavor with spices and aromatics. Hands on. BYOB. Ages 16+. $95/person. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Coping with the Loss of a Spouse or Companion – 6:30-8pm. Other dates and times available. Via Zoom. Are you grieving the death of someone you care about? Would you like to talk with others who have experienced a loss? This meeting includes a presentation and an informal time to talk with others. Free. Pathways Center for Grief & Loss. 717-391-2413 or 800-924-7610. HospiceCommunity.org.

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.

THURSDAY, MARCH 2

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.

Yoga & Blankets & Props, Oh My – 9:3010:45am. (Thursdays ongoing). Gentle yoga practice that uses blankets and props to optimize the practitioner’s experience and support healthy alignment. Appropriate for all levels of experience. Modifications of all postures are available. Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. By donation. 484-509-5073. KulaKamalaFoundation.org.

FRIDAY, MARCH 3

Contemplative Prayer/Meditation – 6:457:15am. (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. First session is complementary, discounts available. Saint James Episcopal, 119 N Duke St, Lancaster. 717-3974858. SaintJamesLancaster.org/yoga.

Release and Rejuvenate Yoga – 12-1pm. (Fridays ongoing). Onsite and via Zoom. Take a moment for emotional, mental, and physical release. Perfect for all levels of yoga experience. The class incorporates gentle movements with the breath, held poses, breathwork, meditation and relaxing music. Register for yoga online. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-4069681. WestEndYogaStudio.com.

SATURDAY, MARCH 4

Cooking with Cannabis – 10:30-11:30am. Learn how to decarb cannabis, make infusions, determine dosage, and more. Hempfield Apothetique, 100 W Walnut St, Lancaster. HempfieldApothetique.com.

Organic Candle and Soap Making – 11am and 1:30pm. Learn to make three different luxury products in 1.5 hours and take home a soy candle, soap, and face spritzer – choice of herbs and essentials oils. Registration required. $50. GSL Organics, 216 S Church St, Quarryville. 717-8441444. GSLOrganics.com.

Dr. Super’s House of Health Adjust-A-Thon – 10am-3pm. A community care day with chiropractic adjustments or chair massages by

donation. Proceeds to benefit Widoktadwen Center for Native Knowledge. Free. Dr Super’s House of Health, 2209 Quarry Dr., Ste B-21, Reading. 610601-9011. DrSupersHouseofHealth.com.

Astrology Readings by Leo – 11am-3pm. (Saturdays ongoing). Explore present, past and future. Astrology helps guide us to embrace a more fluid perspective, opening the possibility for grace, choice and participation. $55 for one hour consultation, written copy of the report and a framed birth chart. Herbs from the Labyrinth, 13 W Grant St, Lancaster. 717-2901517. HerbsFromTheLabyrinth.com.

SUNDAY, MARCH 5

Meditation – 8-9am. (Sundays ongoing). Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. By donation. 484-509-5073. KulaKamalaFoundation.org.

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 – 9-10:30am. (Sundays ongoing). Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. By donation. 484-509-5073. KulaKamalaFoundation.org.

The Art of Brewing Tea Workshop – 1011:30am. A relaxing and informative workshop honoring the way of tea. as a place to find harmony and peace within the mind. A cast iron personal tea pot, a tea cup and a variety of teas is included. Registration required. $60. Integrative Healing Arts Studio, 546 Penn Ave, West Reading. 610-4519577. IntegrativeHealingArtsStudio.org.

Wisdom Circle – 10:30-11:30am. (Sundays ongoing). Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. By donation. 484-509-5073. KulaKamalaFoundation.org.

Usui Reiki Level I Class – 10:30am-4pm. Learn about reiki, a simple, beautiful form of energy work that allows us to utilize the natural inclination of the Universe toward healing. $150. Registration is required with a $50 deposit. Radiance, 13 West Grant St, Lancaster. 717-2901517. HerbsFromTheLabyrinth.com.

MONDAY, MARCH 6

Mindful Yoga – 6-7pm. (Mondays ongoing). Onsite and via Zoom. Slow down your breath, your body, and your mind. First session is complementary, discounts available. Saint James Episcopal, 119 N Duke St, Lancaster. 717-3974858. SaintJamesLancaster.org/yoga.

TUESDAY, MARCH 7

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.

Full Moon Crystal Meditation – 6-7pm. A relaxing experience that includes guided relaxation, crystals, reiki and sound healing music. Crystal set included in price. Bring a mat, blanket and pillow for comfort. Registration required. $15. Integrative Healing Arts Studio, 546 Penn Ave, West Reading. 610-451-9577. IntegrativeHealingArtsStudio.org.

Accelerate Healing with Energy.

Using light energy through distance healing, your healing process can move forward more smoothly.

“My knee was warm for about 3 full hours after I left. It seemed to heal further after I slept the first couple of nights. While my knee was not healed 100%, it was significantly better and I was able to go on my Montana ski trip the next week.

P.S. Another month after my ski trip my knee has continued to improve.”

Robert, Gainesville, GA

Practicing by donation for nearly 10 years. Questions? Call Bill at 770-990-9191 or visit https://www.distancehealer.me

Group Voice Technique/Coaching Class – 7:158:15pm. (First Tuesdays). This class is for anyone who would like to learn to sing (better!) with and from others in a safe, space setting. Drop in for $20/class. Offered by Resonate You thru Black Cat Yoga, 796 Lititz Pk, Lititz. ResonateYou.com.

THURSDAY, MARCH 9

Coping Kids & Teens – 6-7:30pm. Thursdays thru 4/13. Children and teens meet in peer support groups and participate in activities to help them cope with a death while adults learn how to manage the challenges of supporting grieving teens and children. Families gather together for a light supper before each group session. For info/to register: 717-391-2413 or 800-924-7610 to discuss with a Bereavement Counselor. Pathways Center for Grief and Loss. HospiceCommunity.org.

TUESDAY, MARCH 14

Newly Bereaved Program – 6:30-8pm. If your loss was recent, this 3-wk series provides an overview of common grief responses and will help you to begin to identify coping tools. Space limited, registration required. For info/to register: 717-391-2413 or 800-924-7610 by 3/7 to discuss with a bereavement counselor. Pathways Center for Grief and Loss. HospiceCommunity.org.

FRIDAY, MARCH 17

A Concert of Classical Indian Music with John Protopapas – 7-9pm. Enjoy a musical journey and meditation on Indian Sitar. Suggested donation $10-$20 pp. Radiance. 13 w Grant St, Lancaster. 717-290-1517. HerbsFromTheLabyrinth.com.

SATURDAY, MARCH 18

Wellness Fair – 9am-1pm. Join in with many activities including a walk, run, youth obstacle course, senior bingo, wellness-related vendors, a healthy cooking competition and much more. Free. Wellness Council of Boyertown at the Boyertown Area Senior High, 120 Monroe St, Boyertown. 610-367-6957. BoyertownAreaMulti-Service.org.

SUNDAY, MARCH 19

Vision Board: A Manifestation of Our Dreams and Desires – 12-4pm. As we look forward to a new year, it is a good time to clarify your goals, your dreams and desires. A Vision Board is a creative way to focus your intention on manifesting what you truly want to be, to have, or to do in your life. $45. Registration required. Radiance. 13 W Grant St, Lancaster. 717-290-1517. HerbsFromTheLabyrinth.com.

TUESDAY, MARCH 21

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.

Voice Embodiment Workshop – 7:15-8:15pm. Every 3rd Tues thru 5/16 Connect through singing, sounding/intoning, movement, joy, and reflection. Taught by Jen Lobo Rose. $20/class. Offered by Resonate You thru Black Cat Yoga, 796 Lititz Pk, Lititz. ResonateYou.com.

FRIDAY, MARCH 24

DIY Recycling Workshop: Plastic Bottle Garden Planters – 6-8pm. Embrace the coming of spring with this interactive make-and-take program. Bring your own plastic container to transform into a planter for sowing spring’s seeds. $5 per person. Berks Nature, The Nature Place, 575 St Bernardine St, Reading. 610-372-4992 x118. BerksNature.org.

SATURDAY, MARCH 25

Grand Opening: PEAK Integrative Medicine – 9am-2pm. Meet owner Dr. Buddy Touchinsky and colleagues Dr. Liana Rodriguez, Dr. Brandon Aucker and Amy Strauss, NP, to learn about their virtual and on-site whole-person functional medical care for the whole family. PEAK Integrative Medicine, 1120 Centre Turnpike, Orwigsburg. 570-366-2613. GoPeakMed.com.

Rodale Visitor’s Center Open House – 10am3pm. Get ready for spring, gather your seeds, see new garden tools, and have a first look at the new spring inventory. Rodale Institute, 611 Siegfriedale Rd, Kutztown. RodaleInstitute.org.

Workshop: Organic Gardening 101 – 10am12pm. Learn the best practices for your organic garden whether you ’ re a gardening expert or excited novice. $60. Rodale Institute, 611 Siegfriedale Rd, Kutztown. RodaleInstitute.org.

SUNDAY, MARCH 26

A Crystal Experience Workshop – 10am-1:30pm. Explores crystals for self-healing and personal growth and includes a complete workbook journal of colored crystal pictures and a set of crystals. Also includes a meditation to clear and balance energy. Registration required. $88. Integrative Healing Arts Studio, 546 Penn Ave, West Reading. 610-451-9577. IntegrativeHealingArtsStudio.org.

Sound and Voice Meditation – 1:30-2:30pm. Let go of stress. Lay down to receive the soothing sounds and vocals for healing, grounding, and restoration. Registration required. $25. Offered by Resonate You and The Yoga Place, Bergstrasse Lutheran Church, 9 Hahnstown Rd, Ephrata. To register, visit TheYogaPlaceInEphrata.com or ResonateYou.com.

MONDAY, MARCH 27

Growing Through Grief – 6-8pm. Mondays thru 5/1. 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.

FRIDAY, MARCH 31

Reading Royals Mental Health and Recovery Night – 7pm. Join us and the Reading Royals Hockey team. We are bringing the minis and will have a booth. Purchase a ticket through our link and $5 of your ticket will go to support Take Heart. $23. The Santander Arena, 700 Penn St, Reading. Take Heart Counseling, 699 Wooltown Rd, Wernersville. 610-223-9133. TakeHeartCounseling.com.

plan ahead

SATURDAY, APRIL 1

Discovery Day – 11am-12:30pm. Check out Take Heart, meet the horses, view a therapy demo and experience what Take Heart is all about. Free. Take Heart Counseling, 699 Wooltown Rd, Wernersville. 610-223-9133. TakeHeartCounseling.com.

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SUNDAY, APRIL 2

Holistic Health and Healing Expo – 10am5pm. A preeminent natural wellness, spiritual and green living event of inspiring workshops and event speakers with hundreds of vendors and practitioners offering an amazing array of products, treatments and the latest cuttingedge approaches in natural health, spiritual and sustainability. Free. The Inn at Villanova University, 601 Country Line Rd, Radnor. HHHExpo.com for information or to register.

SATURDAY, APRIL 15

Baird Birding Breakfast – 7-9am. Mix and mingle with members of the Baird Ornithological Society during breakfast and then follow Baird experts on a guided walk. Grab a bite, pull up your binoculars, and come bird watching with us. Free. Berks Nature, The Nature Place, 575 St Bernardine St, Reading. 601-372-4992 x108. BerksNature.org.

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SATURDAY, APRIL 15

Lancaster County Women’s Expo – 9am-2pm. The Women’s Expo brings together women of all ages to shop, enjoy mini spa treatments, watch demonstrations, learn about products and services for themselves and their families, and be entertained. Free. Wyndham Resort – Expo Center, 2300 Lincoln Hwy E, Lancaster. 717285-1350. AGreatWAyToSpendMyDay.com.

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SATURDAY, APRIL 15

SUNDAY, APRIL 16

Inner Peace Holistic Expo – 10am-6pm (Sat); 10am-5pm (Sun). Holistic & natural products and services for a healthy mind, body & home, spiritual readings, crystals & gemstones, jewelry, massage, reiki, CBD products, soaps, pet wellness, food trucks, outdoor vendors & more. Free lectures and demos all weekend. First 150 guests each day receive a free goodie bag. $10/weekend, kids 12 and under free. Hamburg Field House, Pine St, Hamburg. 610-401-1342. InnerPeaceHolisticExpo.com.

MONDAY, APRIL 17

Women’s Memoir Writing Class – 6:30-8:30pm. 5 wks, Mondays thru 5/15. 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.

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SATURDAY, APRIL 22

Berks Earth Day – 12-6pm. Family-friendly event includes speakers, workshops, artisan vendors, wellness sessions, children’s activities and more. A joint celebration with City of Reading’s 275th Anniversary with the theme “Looking Towards the Future.” City Park, Reading. EarthDayBerks.org.

MONDAY, MAY 22

Women’s Intro Writing Class – 6:30-8:30pm. 5 wks, Mondays thru 6/26. 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.

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

WE’RE HIRING! | Pasa Sustainable Agriculture is hiring a full crop of new positions to deepen our farm-based research, grow our technical support for farmers, and assist frontline farm and food workers affected by the pandemic. Visit PasaFarming.org/jobs to learn more and apply.

OPPORTUNITIES

FOSTER PARENTS URGENTLY NEEDED | YOU can make a difference in the life of a child. There is a shortage of foster parents in our area and loving, stable homes are needed to provide safety, stability and care. Find out more by calling 610-655-5555 or visit BuildingKidsLives.org.

WORKSHOP/CLASS FACILITATORS

WANTED | Share your expertise with onetime or ongoing classes. We offer an excellent location and publicity. For information: 717517-7056 or Support@Divine-Dragonfly.com. Divine-Dragonfly.com.

community resource

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 9.

BODYWORK

SUPERNATURAL WELLBEING, LLC

Grace Henderson, LMT

342 N Queen St • Lancaster

SupernaturalWellbeingLLC@gmail.com

Offering a wide range of bodywork and holistic wellness services to support your wellbeing, 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.

CBD/HEMP PRODUCTS

CEDAR MEADOW FARM

CedarMeadow.farm

717-723-3770

Hello@CedarMeadow.farm

CBD is better when it comes from a single farm that’s been dedicated to regenerative practices non-stop for over 30 years. That’s what we do. Discover why Better Soil makes Better Oil. Deeply rooted in Lancaster, PA. See ad, page 3.

HEMPFIELD BOTANICALS

HEMPFIELD APOTHETIQUE

100 W Walnut St • Lancaster

717-874-8480

HempfieldBotanicals.com

Hempfield Botanicals embraces that wellness is the foundation for living a full and vibrant life. We create the THC-free and fullspectrum CBD products to help people find relief from pain and inflammation, sleep problems, anxiety, headaches, lack of energy and more. Certified B-corp, vegan, certified cruelty-free, sustainable and third-party tested. See ad, page 35.

NIGHT AND DAY CBD HUB

NightAndDayCBDHub.com

NightAndDayEnt2018@gmail.com

484-752-0019

Birthed from Night and Day Network LLC, Night and Day CBD Hub is a CBD online shop where you will find alternatives to smoking tobacco cigarettes and effective methods for pain relief. Our CBD products are grown and manufactured with the upmost quality in Lancaster County, PA. See ad, page 4.

CHILDREN’S SERVICES

CHILDREN’S HOME OF READING

1010 Centre Ave • Reading

BuildingKidsLives.org

610-478-8266

Serving children and families in crisis for over 135 years, the Children’s Home of Reading (CHOR) is a multi-faceted social service nonprofit offering specialized residential, educational and community-based programs to help both at-risk children and their families. See ad, page 45.

CHIROPRACTIC

A THERAPEUTIC EFFECT

Dr. Andrew Ashton

313D Primrose Ln • Mountville

717-285-9955

• ATherapeuticEffect.com

Providing an array of therapeutic treatments and services that promote relaxation and detoxification. Our doctor specializes in low-impact Torque Release Technique which provides immediate results for people of all ages. See ad, page 2.

BLUE SKIES CHIROPRACTIC

Dr. Leah Reiff

2727 Old Philadelphia Pike • Bird-in-Hand

717-390-9998

• BlueSkiesChiroHealth.com

Chiropractic is used for natural relief from conditions such as chronic pain, injuries, pregnancy complications, complications from aging & more. Dr. Reiff carefully considers every individual's comfort level & provides specific adjustments to support the body for benefits that will last.

DR. SUPER’S HOUSE OF HEALTH

2209 Quarry Dr, Ste B-21 • West Lawn

610-601-9011

DrSupersHouseOfHealth.com

At Dr. Super’s House of Health, we believe in a personalized approach to health care. We do things the right way, all the time, every time. Discover the healing power that lives within you and take control of your health again. See ad, page 7.

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 33.

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 5.

CHRONIC PAIN RELIEF MIND/BODY WITH RENEE

Renee Mendenhall, LMT 210 W Grant St, Ste 304 • Lancaster 717-330-8171

MindBodywithRenee.com

Experiencing chronic pain? Become educated and heal through awareness of the mind/ body connection. Renee helps clients identify and process the unresolved stress/emotions, thought patterns, and beliefs at the root of their physical pain through intuition, Emotional Freedom Technique and Psych-K.

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

or visit NALancaster.com or NABerks.com.

guide

I dwell in possibility.

~Emily Dickenson

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, halfand full-day education courses with certification are offered. See ad, page 10.

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 strengths 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.

TAKE HEART COUNSELING & EQUINE ASSISTED THERAPY

699 Wooltown Rd • Wernersville

717-917-7137

TakeHeartCounseling.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.

DENTISTRY

CENTER FOR TMJ & SLEEP DISORDERS

Dr. Tammy Balatgek, DDS 2433 Morgantown Rd #200 • Reading 610-796-2835

TMJSleepCenter.com

Dr. Tammy Balatgek and her team provide a conservative, nonsurgical approach focusing on the diagnosis and treatment of TMJ disorders, management of snoring/ obstructive sleep apnea (OSA), and acute and chronic facial pain. They restore their patient’s quality of life by relieving pain and improving sleep. See ad, page 45.

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 23.

SUSQUEHANNA DENTAL ARTS

100 S 18th St • Columbia 717-684-3943 • 717-285-7033

SusquehannaDentalArts.com

We are a fullservice family dental practice providing 100% mercury-free restorations, quality non-surgical periodontal care, INVISALIGN, implant-retained dentures and partials. See ad, page 46.

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 31.

END-OF-LIFE CARE

PEACEFUL PASSAGES

Elena Snyder, LPN

215-859-2556

Facebook/PeacefulHospiceCare

With over 20 years experience in hospice end of life care, Elena provides personalized hands-on end-of-life comfort care services such as nursing care, companionship, education, emotional support and spiritual guidance through life‘s final journey.

FUNCTIONAL MEDICINE

FUNCTIONAL HEALTH OF LANCASTER

Dr. Mary Regan, DNP, CRNP, IFMCP 2207 Oregon Pike, Suite 301A • Lancaster MR@FH-Lancaster.com

717-490-6227 (call or text)

FH-Lancaster.com

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, thermography and yoga therapy, addressing your important health needs and wellness goals. Membership plans available. See ad, page 31.

FUNCTIONAL NEUROLOGY

LANCASTER BRAIN & SPINE

221 Granite Run Dr • Lancaster 717-299-9600

LancasterBrainAndSpine.com

Our mission is to improve the lives of people suffering from complicated neurological and musculoskeletal conditions, by utilizing cutting-edge diagnostic testing and customized brainbased treatment plans. See ads, pages 33 and back cover.

HERBAL MEDICINE

HERBS FROM THE LABYRINTH

Master Herbalist Sarah Preston

Radiance, 13 W Grant St • Lancaster 717-290-1517

HerbsFromTheLabyrinth.com

Long-time Herbalist Sarah Preston crafts 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 10.

No winter lasts forever; no spring skips its turn.

~Hal Borland

HOLISTIC WELLNESS ENERGY CONSCIOUSNESS

TRANSFORMATIONAL HEALING

Asha Scatchard, BHSP, IKH

717-843-5672

EnergyBodyworks.com

Brennan Healing Science Practitioner, 25 years’ experience. Healing on the physical, mental, emotional, spiritual levels of your being. Early forgotten life experiences and traumas are stored in the body’s cellular memory and continue to affect adult experiences and relationships. Healing these distortions allows your body to heal on many levels affecting your health and well-being. Distance healing available via Zoom.

PEACE N REIKI

Nancy Mintzer

610-463-8701 ph/txt

Peace.N.Reiki@gmail.com

PeaceNReiki.com

Are you at a crossroads in your life, in a career change or a relationship change... ready to step into purpose...looking for clarity & direction? Through Chakradance, reiki, thought coaching, women circles and meditation, Nancy has the tools to help you return to balance and well-being. See ad, page 16.

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.

HOLISTIC WOMEN’S HEALTH

WISE WOMAN HEALING

Pamela Craddock, CNM

31 S Lime St • Lancaster

14 Preston Rd • Reinholds

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 14.

HOME IMPROVEMENT

DC EAGER SERVICES

Darlene Eager

Hoarding Services, Mold Remediation, Safe Demolition

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. Also offering mold remediation and safe demolition. Free assessment. See ad, page 12.

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 14.

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.

IV THERAPIES

AQUA BLUE WELLNESS CENTER

2435 Old Philadelphia Pk Smoketown • 717-656-8615

AquaBlueWellnessCenter.com

We offer a range of IV hydration vitamin and mineral therapies to support your wellbeing. IV therapies can support hydration, weight loss, increased energy, improved immunity, address nutrient deficiencies and more. See ad, page 19.

LAB TESTING

ANY LAB TEST NOW

235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604

AnyLabTestNow.com/Lititz

Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcohol-testing services, vitamin B12 injections and more. See ad, page 31.

LYMPHATIC THERAPY

AQUA BLUE WELLNESS CENTER

Electro-Lymphatic Therapy

2435 Old Philadelphia Pike • Smoketown 717-656-8615 • AquaBlueWellnessCenter.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 19.

MATTRESSES NATURAL/ORGANIC

GARDNER’S MATTRESS & MORE

830 Plaza Blvd • Lancaster

717-299-6228

GardnersMattressAndMore.com

Gardner’s is a locally owned mattress store offering a wide selection of quality natural and organic mattresses ranging from the luxurious to economical. Educating our customers on getting a good night’s sleep and the benefits of sleeping naturally and organically is our mission. To learn more and schedule sleep consultation visit GardnersMattressAndMore.com/Natural. See ads, pages 28 and 29.

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 37.

METAPHYSICAL RESOURCES

DIVINE DRAGONFLY

1841 Columbia Ave • Lancaster

717-517-7056

Divine-Dragonfly.com

A spiritual and metaphysical store, Divine Dragonfly carries a wide selection of ethically sourced crystals, sustainably sourced herbs, and sage. The store also features a variety of candles, incense, books, Oracle and Tarot cards, tapestries and dreamcatchers. See ad, page 17.

NATURE CENTER

BERKS NATURE/THE NATURE PLACE

575 St Bernardine St • Reading

610-372-4992

BerksNature.org

Berks Nature is a 501(c)(3) non-profit organization that has been serving the Berks County community since 1974. From land preservation and trail management to environmental education and community engagement, our work centers on one simple value: that nature is essential to our quality of life. See ad, page 8.

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. Getting to the root cause and addressing the whole body with natural solutions is what we do. We offer nutritional consultations, professional supplement recommendations, ionic foot detox and salt and sauna therapy. See ad, page 13.

HONEYSUCKLE WELLNESS

Michelle Conicello, Traditional Naturopath

495 Highlands Blvd, Suite 103 • Coatesville 717-326-3338

Michelle@HoneysuckleWellness.com

Restore your body naturally. Michelle provides whole-family wellness with years of experience and tools to achieve emotional balance, detoxification, support for your immune and lymphatic systems and help with food sensitivities, chronic conditions, and more. See ad, page 27.

NATUROPATHIC DOCTOR

HEALTH FOR LIFE

Ann Lee, ND, L.Ac

112 Cornell Ave • Lancaster 717-669-1050

DoctorNaturalMedicine.com

Learn how your symptoms are connected, get answers, and achieve improved health and 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).

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 31.

PET CARE

TILL WE MEET AGAIN

In-home Pet Euthanasia

717-808-4654

TillWeMeetAgain.com

For some, euthanasia of their pet at the veterinary hospital is simply not an option. Dr. Mark Huber and his wife Stacey provide home euthanasia for dogs and cats in the most comfortable environment possible⸻your home⸻with the intention of bringing peace and comfort to ease the pain of losing a beloved pet. See ad, page 27.

SKINCARE

GSL ORGANICS

216 S Church St • Quarryville

717-844-1444

GSLOrganics.org

With over 25 years of experience, owner Candy St. Martine-Pack, a certified aroma-therapist, formulates all skincare products using natural and organic ingredients to treat a variety of skin issues including, eczema, psoriasis and the effects of aging. See ad, page 15.

SLEEP DISORDERS

CENTER FOR TMJ & SLEEP DISORDERS

Dr. Tammy Balatgek, DDS

2433 Morgantown Rd #200 • Reading 610-796-2835

TMJSleepCenter.com

Dr. Tammy Balatgek and her team provide a conservative, nonsurgical approach focusing on the diagnosis and treatment of TMJ disorders, management of snoring/ obstructive sleep apnea (OSA), and acute and chronic facial pain. They restore their patient’s quality of life by relieving pain and improving sleep. See ad, page 45.

SOUND HEALING/MUSIC RESONATE YOU

JenLobo Rose

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.

SOUND HEALING/MUSIC

SOUNDWISE HEALTH ASSOCIATES, LLC

Lana Ryder, Director and Senior Instructor

313 W Liberty St, Suite 263 • Lancaster

610-301-4356

SoundwiseHealth.com

Throughout the region our trained and experienced professional practitioners offer individual intuitive sound therapy sessions, group immersions, sonic massage, ReikiSound, ReikiVoice, and hospice CareSound. Also offering sixmonth sound school and individual classes for fundamental education in the art and science of sound healing. Sharing the healing power of sound, voice and music for 50 years.

SPECIALTY FOODS

KWEE-JACK FISH CO

Wild Alaskan Salmon & Halibut Shares

717-842-0180

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.

SPIRITUALITY

URBAN WELL—A SOURCE FOR CONTEMPLATIVE SPIRITUALITY

Saint James Episcopal Church

119 N Duke St • Lancaster

717-397-4858

UrbanWell.org.

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

THERAPEUTIC WRITING

WRITE FROM THE HEART

Creative Writing Workshops

Melissa Greene • Lancaster

717-393-4713 • WriteFromTheHeart.us

Our uplifting, be-who-you-are 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 7.

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 19.

HONEYSUCKLE WELLNESS

Michelle Conicello, Traditional Naturopath 495 Highlands Blvd, Suite 103 • Coatesville 717-326-3338

Michelle@HoneysuckleWellness.com

Digital Thermal Imaging is a proactive tool to assess problems in the body before they can be seen or felt. An assessment tool that is non-invasive, painless, with no radiation or direct contact with the body, it is a proactive step towards achieving your optimal health. See ad, page 27.

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 33.

WEIGHT LOSS

HEALTH BY DESIGN

Jeannie Peck, Traditional Naturopath 352 E Main St, Ste 100 • Leola 717-556-8103

HBDClinic.com

We help you reach your weight-loss goals by offering customized science-based weight loss options and detoxification services. Our goal has always been to help you get the weight off and educate you on how to keep it off. Offering the guidance of over 30 years experience, you will see results and feel amazing. See ad, page 13.

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 16.

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 4.

WEST END YOGA STUDIO

221 W Walnut St • Lancaster WestEndYogaStudio@gmail.com WestEndYogaStudio.com

A diverse yoga studio offering a full range of yoga, meditation, and movement classes, in studio, outdoors and virtual. We are community-oriented, creating a welcoming learning environment dedicated to healing and compassion. All ages and levels welcome. Offering New Student Unlimited Monthly passes and other discounts.

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