Natural Awakenings Lancaster/Berks June 2024

Men’s Health

Prioritizing Men's Mental Wellness

Prostate Health • Building Quality Muscle

Cracking the Code of Longevity

CBD for DOGS

Chiropractic

New Patient Special

Find out if gentle, low-impact Chiropractic Care is right for you. Come in for a Chiropractic Exam and Consultation for just $25 and receive a FREE Therapeutic Laser Spot Treatment

RESTRICTIONS APPLY - CALL FOR DETAILS with this coupon - expires 6/30/2024 - cannot be combined

CBD Massage Savings

Save when you enhance your massage with the pain relieving power of CBD!

Enjoy a 60 minute CBD massage and SAVE $10

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Deep Tissue Laser Therapy New Patient Special

New patients save $25 on your initial Deep Tissue Laser Therapy Intake and receive a FREE Therapeutic Laser Spot Treatment

RESTRICTIONS APPLY - CALL FOR DETAILS with this coupon - expires 6/30/2024 - cannot be combined

Laser Package Special

Treat accute and chronic pain with Deep Tissue Laser Therapy.

Save when you purchase a package of four Deep Tissue Laser Therapy Sessions and receive a FREE $25 Gift Card*

*Promotional Gift Card for use on a future service. with this coupon - expires 6/30/2024 - cannot be combined

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Jacqueline Mast & Kendra Campbell

In a perfect world, the heat of Yang energy would be soothed by the Yin within relationships, individuals and dynamic systems. Polarities in life are a beautiful display of potential balance; necessary opposing forces that would not exist without each other. This ongoing dance adds to the rhythm that keeps us alive.

Our June issue takes a look at that vitality with a focus on how we can best nurture masculine expression and prioritize the primary variables impacting men’s health. The males in our lives are multidimensional and should be given every opportunity to acknowledge their wide array of tendencies, natural states and vulnerabilities. There is certainly overlap in masculine and feminine energy expression between genders, and it remains important to appreciate that our brothers, fathers, sons and uncles all present an individualized, bio-emotional and psychosocial make-up.

Our contributors this month look at the risk of overlooking needs in the face of increased daily stress, denial of natural human emotion and increased isolation. The pace of our world, assumptions and even expectations can impair a clear perspective of what is truly going on for someone immersed in stoic, hard-working cultures and a society that tends to sacrifice inner peace for success and social acceptance.

The strongest relationships are built on reciprocal giving and receiving, and most importantly, supporting the ability to identify, align with and seek out one’s own needs. The strengths of ambition and rational, action-oriented modes of being in the world are fully honored within an environment of connection and acceptance. Non-judgement and the acknowledgment that bodies are connected to minds and hearts can lead to life-saving changes that combat overworked and exhausted systems.

From nourishing ourselves with fresh, nutrient-dense foods to moving our bodies and seeking preventative strategies that support immunity and strength, every choice we make plays a role in shaping our health and vitality. Supporting ourselves supports each other, and those relationships that prioritize wellness from the inside-out will resonate with our deepest sense of wholeness to create the most enriched and meaningful life possible.

Here’s to living fully and well!

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

LANCASTER/BERKS EDITION

Co-Publishers/ Kendra Campbell

Executive Editors Jacqueline Mast

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21st Inner Peace Holistic Expo Held at a New Location

The Inner Peace Holistic Expo is marking its 21st show with an exciting move to the Morgantown Event Center from 10 a.m. to 6 p.m., on June 29, and 10 a.m. to 5 p.m., on June 30. Founder Nancy Hartman says, “Attendees can expect a plethora of offerings aimed at nurturing mind, body and spirit. Highlights include free lectures covering various holistic topics, a diverse array of vendors showcasing gifting options, wellness products, treatments and readings catering to the holistic enthusiast. Additionally, food will be available for purchase to keep attendees fueled throughout the event.”

She enthuses, “In a new addition sure to captivate guests, this year introduces an indoor labyrinth, providing a meditative journey for those seeking inner harmony and exploration.”

Admisson is $10 for the entire weekend, free for veterans and children 12 years of age and younger. Location: 6180 Morgantown Rd., Morgantown. For updates, vendors and lecture schedules, follow at Facebook@iphexpo and Instagram@innerpeaceholisticexpo or visit InnerPeaceHolisticExpo.com. See ad, page 5.

BOOK YOUR EVENT NOW!

Sip cocktails, dine, and enjoy breathtaking views overlooking the Lancaster City skyline from our Terrace! Or host your event in The Imperial Ballrooms or Meeting Rooms, or celebrate with a private dinner party in The Imperial Restaurant. theimperialeventcenter.com (Located inside the Holiday Inn Lancaster) 26 East Chestnut Street, Lancaster, PA 17602

Yoga Workshops at Saint James Episcopal

The Urban Well at Saint James will present three workshops from 1:30 to 3 p.m. on June 1, 8 and 15 for those interested in building a contemplative practice that includes yoga and meditation. Session one is Our prayer: Christian scripture & yogic practices. Session two is Our body: Movement and stillness, building basic yoga poses and movement. Session three is Our calm: Meditation and breath.

The workshops are also suitable for those that practice Christianity and are curious about what they can learn from yoga traditions as a way to strengthen their Christian practice. Session leaders are the Rector of Saint James, Father David Peck, Urban Well Executive Director Kate Brossman and yoga teacher Roberta Strickler.

Western views of yoga have focused on the health benefits as exercise, yet it offers us so much more. Participants will gather for the Christian experience of incarnational spirituality and discover ways to reimagine their bodies as a place of grace, gratitude, ease and prayer.

June 1 is free. June 8 and 15 are $20 each or $30 for both. Location: 119 N. Duke St., Lancaster. For more information, call 717-397-4858, email KBrossman@comcast.net or visit SaintJamesLancaster.org/urban-well-contemplative-practices/christians-yoga. See ads, pages 13 and 54.

SomaDerm by New U Life

SomaDerm, by New U Life, a hormone health company, is the only transdermal product available without a prescription that is registered with the U.S. Food and Drug Administration as an over-thecounter, unapproved, homeopathic drug. It leverages powerful glandular and natural botanicals in a comprehensive blend that supports the body’s ability to increase youth-preserving human growth hormone (HGH) production by up to 800 percent. An airless pump makes using SomaDerm easy for women and men.

HGH, produced by the pituitary gland to promote growth during childhood, reaches its peak around the age of 20 and begins to decline around age 25. SomaDerm leverages the three principles of homeopathy to elicit a response from the endocrine system using diluted ingredients at an almost untraceable level that have had their molecular message imprinted on the crystalline structure of the water base.

With a 100 percent 60-day money-back guarantee (not recommended for use by pregnant or nursing mothers or children), the cost is $169.99 for a 30-day retail supply. Subscribers pay $149.99 or $140 for distributor autoshipping.

Location: 90 Roosevelt Dr., Boyertown. For more information, call 215-704-4339, email LifeBalanced2024@yahoo.com or visit LifeBalanced.NewULife.com. See ad, page 15.

BLDG. 7 YOGA on the Rooftop All Summer Long

BLDG. 7 YOGA will host their annual Rooftop Yoga program from 7 to 8 p.m., June 12, July 10, August 14 and September 11 in downtown Reading. Owner Natashia Linderman says, “Connect in community with other yogis on top of the DoubleTree Parking Garage and flow freely with amazing views of the city and the landmark pagoda! Beginners and all ages are welcome!”

Each ticket includes a one-hour yoga class, one soft pretzel and a drink of choice served by Pagoda City Brewing (ID required), with non-alcoholic options available. Participants should bring a yoga mat or towel (concrete surface).

Admission is $20 cash at the door. Free parking. Preregister (required) online at Bldg7Yoga.com. Location: 701 Penn St., Reading. For more information, call 484-755-5705 or email Tashia@Bldg7Yoga.com. See ad, page 54.

Seminar

New HydraFacial from The Spa at Leola Village

The Spa at Leola Village has introduced their newest wellness treatment—HydraFacial, a patented skin treatment available in luxury spas, medical spas and dermatology offices.

Owner Deb Shirk says, “It’s a revolutionary procedure that cleanses, exfoliates and moisturizes the skin in a single session. The HydraFacial helps improve overall skin texture, tone and appearance. This is due to the deep exfoliation that cleans your pores, removing debris and allowing for better penetration of face serums tailored to your skin type.”

Cost is $199 to $325. Location: 38 Deborah Dr., Leola. For appointments and more information, call 717-556-0276, email Destinations@TheInnAtLeolaVillage.com or visit TheInnAtLeola Village.com/en/spa-at-leola-village. See ad, page 3.

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New Visions Holistic Expo Celebrates

22 Years

At the New Visions Holistic Expo from 10 a.m. to 6 p.m., August 10, and 10 a.m. to 5 p.m., August 11, at York Fairgrounds Memorial Hall East, there will be more than 100 vendors and service providers representing various aspects of the mind, body and spirit. Included are door prizes each hour plus free presentations throughout the day. VIP guest entry and the first 100 guests each day receive a swag bag.

Expo directors Matt Suter and Kara Lovehart, owners of Firefly Hollow Holistic Wellness Center, along with staff members from New Visions Books & Gifts store, will host what is now the largest and longest-running holistic expo in the area.

Lovehart says, “We are grateful to our sponsors, New Visions Books & Gifts, Firefly Hollow, Leg Up Farmers Market and Soundwise Health Associates. With their help, we are able to connect people with holistic goods and services that improve health and wellness and bring together community.”

Cost is $10/day or $13 for both. For a $3 discount on tickets, visit NewVisionsHolisticExpo.com from July 1 to 20 with coupon code Awakenings2024. Location: 334 Carlisle Ave., York. For more information, call 717-814-9136. See ad, page 13.

Healthy Pet Treats for Warm Summer Months

Basset & Lab is providing pup cups, house-made ice cream treats for dogs and yogurt pops made from locally sourced ingredients, along with their ongoing full bakery selection of house-made pupcakes for every occasion, treats, healthy meals and meal-toppers for dogs.

They provide only fresh, homemade ingredients, a curated selection of frozen dog food, (Green Juju, Bones & Co and others), plus high-quality bone broth and kibble for dogs and cats, a selection of engaging toys and quality gear, as well as supplements like mushroom powders, CBD products and more.

Perfect Day of Romance! Relax in our wellappointed couples’ suite with candles glowing, music playing, and enjoy a relaxing aromatic massage, a scalp massage, and rejuvenating foot scrub followed by a glass of champagne and a sweet treat.

On your feet too much? We have the solution! Start with a one-hour relaxing massage followed by a

At Willow Pond

Owner Alison Bruner says, “Bring your dog along for a visit to the store for a frozen treat, then enjoy a walk in the nearby beautiful Long’s Park.”

Location: 1352 Harrisburg Pike, Lancaster. For more information, call 717-288-1200, email Info@BassetAndLab.com or visit BassetAndLab.com. See ad, page 38.

July 13

July 14

Farm & Home Center 1383 Arcadia Rd., Lancaster, PA 17601

Basset & Lab dog treats

Link Chiropractic Clinic

Thomas B. Wachtmann, DC, who recently won an award for Best Medical Professional in Berks County 2024, is offering 20 percent off specific Standard Process and MediHerb supplements and herbs purchased at the Link Chiropractic Clinic during this month.

These high-quality whole-food nutritional supplements and herbal extracts, which may help raise testosterone levels in men, are now available at the office and online. Wachtmann says, “Naturally raising testosterone levels may help with increasing muscle mass, losing fat and combating fatigue.”

Location: 3130 Pricetown Rd., Ste. H, Fleetwood. For appointments and more info, call 610-944-5000, email NaHChiroMarketing@ gmail.com or visit LinkChiropracticClinic.com. See ads, pages 4 and 47.

Kula Kamala Foundation & Yoga Ashram Teacher Training

For more than 15 years, the Kula Kamala Foundation has offered a residential, therapeutic-based, 200hour Yoga Teacher Training program. The next course will run from September 4 through 22 at the Kula Kamala Ashram, located on four peaceful acres in Alsace Township. Ashram Manager Casey “Jaya” Bertolami says, “This high-quality, professionally instructed, Yoga Alliance-certified program is dedicated to empowering you to practice, understand and teach the 8-fold path of yoga.”

Kula Kamala Foundation provides affordable, high-quality training in the teaching and practice of yoga, a complement of holistic therapies and lifestyle, in order to reduce the suffering and enhance the peace and happiness of all beings. Yoga has been scientifically proven to have several benefits, including stress reduction, greater focus and clarity, and overall improved health and happiness.

Tuition is $2,900 by July 1. It includes the 200-YTT program, program manual, shared dormitory accommodations, brunch, dinner and snacks daily. Books and supplies other than the program manual are not included. Location: 17 Basket Rd., Reading. For more information or to register, call 484-509-5073, ext. 1, email Study@KulaKamalaFoundation.org or visit KulaKamalaFoundation. org/200ytt. See ads, pages 7 and 54.

Zest! Cooking Camp for Kids

Zest! Cooking School will present an exhilarating Cooking Camp for young chefs to embark on a culinary journey inspired by the bountiful offerings of farmers markets and the delights of garden cooking and baking. Kids’ and teens’ cooking instructor Gwen Eberly will ignite confidence and creativity in the kitchen while participants learn how to use what is fresh and available in our backyards and gardens. Farmers Market, Garden Cooking and Baking Kids Camp sessions for ages 7 to 12 are 10 a.m. to 12:30 p.m., July 9 to 11; and Teen Camp sessions for ages 13 to 16 are 10 a.m. to 12:30 p.m., July 16 to 18.

Tomatoes, corn, squash and blueberries will be chopped, sautéed, pureed, grilled and baked. From savory salsas to delectable fruit tarts, every creation will showcase the flavors of the season and the joy of cooking with wholesome ingredients. Eberly says, “My favorite part of the class is when the kids gather around the food with tasting spoons and decide if their dish needs more salt, seasoning or sweetness, and determine how to make it their own creation.”

Cost is $250. Location: 1180 Erbs Quarry Rd., Lititz. For more information, call 717-435-8890, email Hello@ZestChef.com or visit ZestChef.com. See ad, page 33.

Teach Truth Day of Action

Across the country, efforts to censor or ban what is taught in schools have gained ground. The Lancaster Friends School and Pocket Books will celebrate the freedom to read Teach Truth Day of Action from 10 a.m. to 2 p.m., June 8, by advocating to teach banned history and read banned books. They will have banned fiction and nonfiction books set out to enjoy for a day of reading and discussion on the porch. This is the only Teach Truth event in central Pennsylvania (#TeachTruth).

Lancaster Friends School is a Quaker school focused on educating the hearts and minds of children in kindergarten through eighth grade. Families choose this school because they believe their children will thrive within a diverse and peace-centered educational community that is committed to supporting the social, intellectual and spiritual development of all people, and that prepares its graduates to lead in pursuit of justice.

Admission is free. Location: Pocket Books, 903 Wheatland Ave., Lancaster. For more information, call 717-553-2300 or visit LancasterFriends.org and PocketBooksShop.com. See ad, page 37.

Midsummer Holistic Expo

The annual Midsummer Holistic Expo, hosted by Therapeutic Thymes zine, will be held from 10 a.m. to 6 p.m., July 13, and 11 a.m. to 5 p.m., July 14, at the Lancaster Farm & Home Center. The Expo brings together vendors, speakers, healers, authors, crystals, reiki, readers, psychics, pendulums, jewelry, oils, herbs and other holistic items.

Informative

Seminar

Saturday speakers include keynote Eagle Skyfire (shaman and au thor), Kate Andrews (LifeWave Wellness Technology), Amy Hen derson (Black Walnut Botanical Conference), Sandy Soyke (Sandy Bottom’s Crystal Creations) and Tansy Rodgers (beU Complete).

THURSDAY JUNE 20TH,

Sunday speakers include David Pollack (Cooking Without Kid neys), Rev. Mary Perry (Wings Unfuried), Kerry Graham (Earth to Soul) and Melissa Ferketich (Touch of the Earth Healing). The inaugural Authors’ Showcase, featuring Skyfire, Perry, Soyke, Jan McGee (The Feisty Woman) and Rickie Freedman (Reiki by Rickie) will debut at noon.

Admission is $5 a day or free for military, law enforcement and first responders with ID. Location: 1383 Arcadia Rd., Lancaster. For more information, call 717-419-8796, email Info@TherapeuticThymes.com or visit TherapeuticThymes.com/midsummer-expo. See ad, page 11.

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Familiar Smells Unlock Memories

Major depressive disorder (MDD) is a common mental disorder that affects an estimated 21 million adults in the United States, according to the National Institutes of Health. For some, MDD may severely interfere with or limit a person’s ability to carry out life activities. People with depression also have trouble accessing memories.

JAMA Network Open recently published a study from the University of Pittsburgh School of Medicine involving 32 patients with MDD, which sought to evaluate whether the participants could be prompted to recall a specific personal memory when exposed to an odor or word cues. The researchers rated levels of arousal, vividness, repetition and recall response time based on those memory clues. Participants recalled more specific personal memories when cued with odors than with words. Odor-cued memories were more vivid and arousing than word-cued memories. The results could have implications for managing MDD and possibly reducing depressive symptoms.

New Recommendations for Concussion Treatment

The conventional treatment for concussions has been to rest in a dark room until symptoms go away. Research has consistently shown that strict rest is not beneficial and may significantly delay recovery, but the medical community has been slow to change its ways. Organizations like the Concussion Alliance are working to change that by educating patients and providers.

The Consensus Statement on Concussion in Sport, a report prepared by an international panel of experts, recommends active rehabilitation. Immediately following a concussion, the report suggests continuing daily living activities, sleeping as needed and reducing screen time for 48 hours. Patients can return to lightintensity activity such as walking during the initial 24 to 48 hours following a concussion, provided the activity does not more-thanmildly exacerbate symptoms. After the first 48-hour period, the intensity of physical activity can be increased, so long as symptom exacerbation remains mild.

In a concussion, the brain jiggles and twists, causing the neurons—long, cordlike cells that transmit signals—to stretch and fray. During recovery, the brain reroutes signals around the damaged neurons. The healing process may result in exhaustion, headaches, feeling emotionally drained and having trouble performing simple tasks. Physical activity aids the healing process.

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Microplastics in Placentas

A study led by researchers from the University of New Mexico Health Sciences Center and published in Toxicological Sciences found nano- and microplastics (NMPs) in all 62 placenta samples they tested. Researchers identified the presence of rayon, polystyrene, polyethylene and other plastic particles. Polyethylene, which was present in 54 percent of the samples, is the most common plastic and is used in manufacturing water bottles, packing materials and bags. The research is important to evaluate the potential impacts of NMPs on adverse pregnancy outcomes.

New Limits on ‘Forever Chemicals’ in Drinking Water

The U.S. Environmental Protection Agency (EPA) announced the first-ever national drinking water standard to protect communities from exposure to toxic per- and polyfluoroalkyl substances (PFAS), commonly referred to as “forever chemicals”, which are used to make coatings and products that resist heat, oil, stains, grease and water. According to the EPA, “exposure to PFAS has been linked to deadly cancers, impacts to the liver and heart, and immune and developmental damage to infants and children.”

The rule is expected to reduce PFAS exposure for approximately 100 million people. Public water systems have three years to complete their initial testing for six PFAS categories, which will be paid for by a $1 billion dedicated federal fund. Where PFAS levels are found to exceed the new standards, public water systems must implement solutions within five years.

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Making Concrete Green

Concrete is the second most used substance in the world after water, and it accounts for 7 percent of global carbon emissions. That is roughly the same amount of CO2 produced by India. Large amounts of carbon dioxide are released when limestone and clay are super-heated to make cement, the glue that binds the sand and gravel together to produce concrete. This process is often powered by fossil fuels like gas and coal.

Driven by federal grants and state emission standards, a number of startup companies are developing technologies and techniques to produce cement with low or no CO2 emissions. Brimstone, for example, asserts that it can make cement from rocks that contain no carbon, while Partanna claims it can produce cement with less CO2 . Eco Material Technologies sells coal and volcanic ash substitutes that reduce the amount of cement in concrete. Canadian startup CarbonCure Technologies has developed a process to pump the CO2 from the cement process back into the concrete. Many companies in the green cement business face challenges to make their products and processes cost-effective, and some have not yet built scalable factories. Nevertheless, cement makers have no choice but to continue to search for cheap ways to cut pollution.

Mystery of Mima Mounds

In an area between Mount Rainier and Mount St. Helens in Washington State sits a grassland expanse of naturally formed goosebumps known as mima mounds ranging from two to seven feet tall and up to 40 feet across. Despite research and monitoring over the last 50 years, the origin of these rare land formations has baffled scientists. Theories that have been published and debated include that they were built by pocket gophers; the result of wind-blown sediment being ensnared by vegetation; formed by glacial meltwaters; the result of earthquake waves; or the sediment from a glacial outburst flood that swept through the valley 17,000 years ago. No matter what created the mounds, visitors to the Mima Mounds Natural Area Preserve would agree the spring bloom of the purple camas flowers is a beautiful sight.

Warming Climate May Change Forests

Trees have internal clocks that keep track of when to go dormant. Argentina’s National Scientific and Technical Research Council studied the effect of rising temperatures on lenga beech saplings, a deciduous tree native to the cool temperatures of the Andes Mountains. The researchers found that higher temperatures altered the genes that regulate the tree’s internal clock. These genetic oscillations resulted in smaller trees. Elsewhere, misaligned temperatures have caused other tree species to go into out-of-season dormancy. Researchers warn that future temperature increases could dramatically change the composition of forests in the Andean-Patagonian region and other vital areas around the world.

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Mass Bleaching at the Great Barrier Reef

The Great Barrier Reef, an ocean ecosystem the size of Italy situated off the coast of Australia, is experiencing another mass coral bleaching event, the fifth such occurrence since 2016. Until 1998, there had been no evidence of a bleaching event in the reef’s 500year recorded history.

Bleaching occurs when the ocean water is unusually warm or cold or has high levels of acid. Under such conditions, the coral turns white when it expels tiny photosynthetic algae that live in its tissue. While bleaching does not necessary kill the coral, it makes the reef more susceptible to disease. Scientists are concerned that these repeated bleaching events over a short period of time will make it harder for the reef to bounce back. Compounding the warming effects due to climate change, a 2023 El Niño effect has produced unusually warmer water in the Pacific. Australian scientists are continuing to study this latest bleaching to evaluate its severity and potential impacts.

World’s Oldest Forest Discovered in England

Cambridge University scientists have discovered a fossil forest in southwest England featuring plants with a woody root system and “twiglets” that are estimated to be 390 million years old. Their discovery was published in the Journal of the Geological Society. This forest is 4 million years older than an ancient forest discovered in 2019 in an abandoned quarry in Cairo, New York, and precedes dinosaurs by 150 million years. The oldest trees appeared approximately 500 million years ago, but it was the advent of forests that reduced global CO2 levels to near-modern levels, while supplying the Earth with oxygen, thus paving the way for more complex life forms.

Saving Our Oceans

June 8 is World Ocean Day, a time to inspire action and celebrate the incredible splendor of the ocean and all of its wondrous life-forms. There is a growing movement that calls for the protection and management of 30 percent of the world’s lands, fresh waters and oceans by 2030. Scientists believe that this is the critical mass needed to stem biodiversity loss and climate change facing our planet.

Covering 71 percent of Earth, the global ocean is the largest ecosystem on the planet, performing vital regulatory functions that influence weather and climate systems, impacting even those living far inland. This invaluable life source is in a dire state due to the damage humans have inflicted and continue to impose.

Every year, 17.6 billion pounds of plastic pollution enter marine environments. As we spew growing levels of carbon dioxide into the atmosphere, the ocean absorbs about 30 percent of it, causing seawater to become more acidic, to the detriment of sea life. Fertilizer runoff causes coastal algae to bloom, diminishing the oxygen in the water and causing massive fish kills that impact the natural food chain. Overfishing has ravaged certain species. And as global warming heats the ocean, glaciers melt, sea levels rise and ocean acidification intensifies.

There is much we can do to protect the ocean and encourage the sustainable use of marine resources.

• Purchase organic food and support regenerative organic agriculture.

• Choose plastic-free products.

• Reuse and recycle whenever possible.

• Organize beach, riverbank and land cleanups.

• Avoid products that harm the ocean, such as cosmetics derived from shark cartilage or jewelry made of seashells.

• Use microfiber absorbers to wash synthetic clothing.

• Write to legislators, pressing them to support policies that protect the ocean and marine wildlife.

• Bike to work, turn the lights out when leaving a room and keep the thermostat low.

• Buy sustainably caught, wild seafood.

• Leave nothing behind after a day at the beach or a picnic on the bay, making sure to dispose of all garbage.

• Spread the word about ocean pollution and let others know how they can help.

• Support reform of fishery management, focusing on practices that conserve ecosystems, while also sustaining livelihoods and ensuring food security.

• Join an ocean conservation group to strive for change with likeminded people.

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Rewilding for Clean Water

Twaterways, wildlife and communities. Replacing lawn with native trees, shrubs and flowers is one way to rewild. Replanting forested buffers along streams at farms or corporate campuses is another. Native trees and plants soak up and filter stormwater runoff, protecting the quality of streams and rivers while providing food and shelter for wildlife.

Conservancy President and CEO Fritz Schroeder says, “At the Conservancy, our job is to find, fund, preserve and maintain natural lands in Lancaster and York counties so that the community and visitors to the region can enjoy them for years to come. The Conservancy manages 50 nature preserves and over 70 conservation easements—over 8,000 acres in total. Our preserves are managed to create habitat for animals, to protect plants and trees and to provide public access to nature. Through educational programs, volunteer opportunities and partnership, the Conservancy engages and activates community members of all ages to protect and restore our natural lands.”

he eighth annual Lancaster Water Week, spearheaded by the Lancaster Conservancy and supported by sponsors including presenting sponsor the High Foundation, will run from June 7 through 15, celebrating 1,400 miles of streams and rivers in the county that serve as sources of drinking water and drive economic and agricultural growth.

These waterways also allow residents to escape into nature to fish, paddle and swim. However, more than half are currently polluted, so the Conservancy and many community partners are taking action to restore these precious waterways to health in this lifetime. Throughout Water Week, the Conservancy, along with the Keystone 10 Million Trees Partnership, will be giving away free native trees, shrubs and wildflower seeds to help everyone become involved in rewilding for clean water.

Conservancy Marketing and Communications Manager Avery Van Etten says, “Created in 2017, Water Week celebrates many partners, organizations and volunteers caring for our waterways. This year’s Water Week includes more than 60 events hosted by a variety of partners providing opportunities to learn, explore and act to protect our waterways. They include a First Friday celebration in downtown Lancaster, music and wetland tours at Long’s Park, paddles on the Conestoga and Susquehanna rivers, workshops at the Lancaster Science Factory, creek stomps, tours of restoration and rewilding efforts, volunteer cleanups and more.”

The theme of this year’s Water Week is Rewilding for Clean Water. The concept of rewilding concerns conserving, restoring, expanding and connecting natural spaces to protect

For more information about Water Week, visit LancasterWaterWeek.org. For more information about specific events, visit LancasterWaterWeek.org/events. To learn more about action steps anyone can take, visit LancasterConservancy.org/water-week/ pledge.

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Dentistry Techniques

Diagnosing and Treating Jaw Misalignment

by Sheila Julson

Jaw misalignment goes beyond simple aesthetics. It can result in worn, crooked teeth, along with grinding, snoring and airway issues, eventually leading to headaches, sleep disorders and temporomandibular joint disorder (TMJ), according to David A. Schwartz, DDS. The physiologically based dentist focuses on returning the body to a natural state so it can heal and function properly.

There are several reasons why a jaw can go out of alignment, such as improper growth during childhood, accidents or trauma. “Misaligned jaws can make facial muscles work harder and eventually cramp, which causes pain,” Schwartz says.

In addition, jaw alignment and neck alignment go hand-in-hand and relate to the entire spinal column. “Information is fed to and from the brain through the nerves of the spinal column and the blood. If the spine is misaligned, it can disrupt the blood flow and also disrupt neural transmission, which ultimately means the brain gets and gives misinformation,” he explains.

Schwartz begins with a visual inspection to evaluate the teeth and jaw. He looks for wear patterns on the teeth or notches at the gum line. “I can tell a lot about a person’s childhood, growth and development by looking at their mouth and teeth. They’re like rings in a tree,” he says.

Because the doctor believes in a “test, don’t guess”, philosophy, his practice uses advanced technology to evaluate and treat jaw misalignment. The BioResearch BioPak Evaluation System employs magnetic sensors to track jaw movement and an electromyography (EMG) device that allows him to measure activity of muscles in the head, neck and jaw.

The practice includes Dental Cone Beam Computed Tomography—a 3-D X-ray—to evaluate the jaws, neck and most importantly, the sinuses, for airflow. Schwartz also uses an Ultra-Low Frequency Transcutaneous Electrical Nerve Stimulation unit to relax the muscles of the jaw, face and neck. This process allows cramped muscles to release their tension to relieve pain.

Options to correct the jaw include a custom oral orthotic that sits on the teeth to help correct the alignment of the jaw and the muscles. It can also stimulate circulation and blood flow as the muscles stretch and reposition properly.

Noting that it has been underdiagnosed for years, snoring and sleep apnea problems often result from the position the jaw rests in while sleeping, and accompany other risk factors for jaw misalignment, Schwartz will refer a patient for a sleep study at a clinic or provide the MediByte Jr. home sleep monitor to determine whether a patient has a snoring problem or sleep apnea.

Then he can custom-fit a U.S. Food and Drug Administration-approved oral appliance for treating mild-to-moderate sleep apnea by aligning the jaw to its proper position. “Many

times, sleep apnea improves or goes away when the muscles aren’t so fatigued,” he advises. Oral appliances can be used alone or with a continuous positive airway pressure (CPAP) machine.

Schwartz also provides custom ceramic restorations, dental bridges, dental implants, porcelain veneers and physiological orthodontics to restore jaw and tooth alignment, as well as traditional dentistry practices such as cleanings, fillings, root canals, extractions and tooth replacement.

Schwartz shares, “For many, when they align their jaw and subsequently the spine aligns, they find improved range of motion and flexibility with their entire body. For those who play sports, even the weekend warrior, they may find an increase in their performance.”

David A. Schwartz, DDS, is located at 701 Jefferson Blvd., in West Lawn. For appointments and more information, call 610-6706910 or visit SchwartzFamilyDental.com. See ads, pages 22 and 48.

David Schwartz

Prioritizing Men's Mental Wellness

Finding Meaning in Turbulent Times

by Dr. Reef Karim

Many men struggle with mental health issues, often experiencing debilitating emotional turmoil, alone and in silence. Evidence of this suffering can be quantified in a number of ways.

An epidemic of “despair deaths” related to alcoholism, substance abuse and suicide is documented to be worse in men than women. According to the U.S. Centers for

Disease Control and Prevention, American males were almost four times more likely to commit suicide than women in 2021. The National Institutes of Health reports overdose mortality rates for opioids and stimulant drugs such as methamphetamine and cocaine are two to three times greater in men. While men use drugs at higher rates than women, this alone does not explain the gap in overdose deaths.

Loneliness has become such a widespread problem that the U.S. Surgeon General recently called it an epidemic and the World Health Organization noted, “The effect of social isolation and loneliness on mortality is comparable to that of other wellestablished risk factors such as smoking, obesity and physical inactivity.” A 2021 report by the Survey Center on American Life stated that since 1990, the number of men saying they have no close friends has jumped from 3 percent to 15 percent.

Men’s Health and the Pandemic COVID-19 incurred invisible costs such as increases in loneliness and mental health strain. Because men generally tend to spend less time and energy cultivating meaningful social relationships but still require structure to thrive, the pandemic was particularly destructive to them.

Roughly one out of three men in America under the age of 30 reported having no sex in the last year (a 30-year low), which is an obstacle to building meaningful relationships and families. Men have become not only socially disconnected, but also more vulnerable to following dangerous groups, influencers and others with extreme messaging. Men that fail to attach to partners, communities or careers may grow increasingly resentful and act out with volatility and unrest. An African proverb says, “The young men who do not feel the warmth of the tribe will burn down the village to feel it.”

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Origins and Causes

According to Gabor Maté, a Canadian physician, author and speaker on addiction, stress and childhood development, “The issue is men’s value has been defined in a very narrow sense, and when the power is taken away from people, people have a loss of agency and loss of control, belonging, meaning and value. Men have become deprived of a sense of meaning and belonging, and that’s a function of the culture we live in.”

Possible Solutions

being authentic, vulnerable and emotionally connected.

Maté advises, “Men need to accept their vulnerability and work it through, and not reject it or be ashamed of it. And to let go of, ‘I can’t be self-reflective; I have to be tough,’ and that takes a lot of help and support. Men who come back from war will heal by accepting their vulnerability and spending time in support groups. Another thing we should do is show respect for the courage of those men who choose to explore their vulnerability.”

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Male-Specific Mental Health Treatment: Men communicate differently, so counseling must address unexamined feelings. Research shows that physical activity can help reduce anxiety and depression, so sports activities that draw men together such as softball, surfing or martial arts can offer a win-win situation.

Emotional Communication Training: Men need to develop their emotional communication skills, such as how to express themselves and share feelings through language, vulnerability and emotional expression, to deepen relationships. Men can be strong and competitive while also

Embracing Universal Masculinity and Femininity: We must realize there is masculinity and femininity in all of us. Neither masculinity nor femininity is the problem—hatred, oppression and inequality of opportunity are the problems, no matter the gender or ratio of masculine and feminine qualities within the individual.

Defining Healthy Masculinity: Masculine qualities are traditionally thought of as bravery, strength, courage, confidence, ambition, competitiveness, self-reliance and decisiveness. These standards are hard to live up to, so the question is how do we adapt healthy masculinity to be equipped with skills for success in changing times.

Offer Coaching Before Therapy: Because men may be more defensive, less open,

less vulnerable and more disconnected from their feelings than women, many will respond to coaching over therapy, which can be a gateway to start thinking about deeper purpose and wellbeing. A personal development program geared specifically for men to build skills, share support and figure out how to excel in a changing world of technology and role-confusion may be helpful.

Encourage Inspiration and Purpose: Men need to find purpose by doing something meaningful that inspires them and makes them feel energized and appreciated. The more they feel helpless and stuck in survival mode, the more loneliness grows.

Psychologist Elizabeth Lombardo explains how a survival mentality doesn’t allow for meaningful and purposeful pursuit. “Perceived or real threats put you in survival mode, and when you’re in this mode, your limbic system takes over and you’re not thinking about purpose, connection or collaboration (things that can pull you out of this mode); you’re just trying to survive.”

Men’s health needs to become a movement that encourages males to be proud of their masculinity, but also add new skills in emotional communication and vulnerability to find purpose, improve their health and have the best chance for success in turbulent times.

Dr. Reef Karim is a humanistic psychiatrist and founder of Mad Genius and The Madness Movement. For more information, visit TheMadnessMovement.com and MadGeniusLife.com.

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Wellbeing Across the Lifespan

Matters of the Heart Counseling Serves All Ages

by Sheila Julson

While working in foster care and adoption services, clinical social worker Karen Mummau saw the value of working with families through the attachment lens of psychotherapy, an approach that explores how childhood experiences affect a person’s ability to form meaningful bonds in adulthood.

After serving as an independent therapist for two years, Mummau thought it would be beneficial to have other like-minded therapists join her, and Matters of the Heart Counseling was born in January 2020 with a mission to serve people in the community and support mental health.

Despite forming just before the onset of the COVID-19 pandemic, Mummau and her team have expanded services beyond foster care and adoption and branched into a fullservice therapy center for families, children, couples and individuals. They offer counseling for depression, anxiety and other mental health conditions. “We have a family-systems approach, so we’re not just working with an individual, but also the entire family as much as possible,” Mummau says.

Located in a traditional house, Matters of the Heart Counseling provides a warm, homelike atmosphere. “When you come into therapy, we’re asking you to be completely vulnerable. We want you to be as comfortable as possible,” she affirms. Mummau has noticed that more men are seeking counseling, especially regarding relationships. The practice has two male therapists to speak one-on-one with men seeking therapy.

Individualized Therapies for Everyone

New to Matters of the Heart Counseling is neurofeedback, which focuses on strengthening the brain’s prefrontal cortex, or the “thinking” part of the brain. While watching a movie, clients wear an infrared headband that reads blood pressure to the brain.

If the limbic system—the emotion center of the brain—overrides the prefrontal cortex with an emotional reaction to the movie or they become distracted, it will stop. Clients then need to relax and refocus to resume play. This helps the body create new neuropathways so that focus becomes the default instead of an emotional reaction.

“We noticed that talk therapy got people far in resolving traumas, but the missing piece was actually working with the brain and how the brain works,” Mummau shares. “This form of neurofeedback is strengthening that thinking part of the brain by learning to stay engaged and being able to think through situations, rather than having an emotional reaction.”

Play therapy incorporates a number of joyful activities for kids to learn about themselves, encourage independent thinking and develop self-advocacy skills. Art therapy uses integrative creative methods to improve cognitive and sensory-motor functions, foster self-esteem, enhance social skills, develop conflict resolution skills and heighten societal awareness.

Options for couples therapy include intensives where partners can spend an entire weekend with a therapist to deeply focus

Karen Mummau

The Matters of the Heart Counseling team

on their relationships. This can allow time for deep revelation and processing of feelings and emotions.

Several therapists at Matters of the Heart Counseling are trained in Eye Movement Desensitization Reprocessing. This mental health technique involves a series of eye movements that helps individuals move trauma to another part of the brain and out of the present moment, rather than trauma being a constant interruption in day-to-day life.

Matters of the Heart Counseling also offers yoga therapy to help people with trauma reconnect with their bodies. Many of the therapists also provide a Christian, faith-based perspective if a client chooses. Mummau says they have also welcomed a perinatal mental health counselor to help people with postpartum depression, early attachment and strengthening bonds.

Some of the most popular staff members at Matter of the Heart Counseling are Dusky and Stormy, a pair of Great Pyrenees dogs that are available for therapy sessions. While they are not certified therapy dogs, their presence has a calming effect and encourages self-confidence in children.

New Location Will Serve Elizabethtown

Due to their rapid growth, Matters of the Heart Counseling recently expanded with a second location in Elizabethtown that will offer the same services as the original location as well as a counselor that speaks Spanish. The space is a few blocks from Elizabethtown Area Middle School and Elizabethtown Area High School, as well as Elizabethtown College. Mummau says the new location will offer a safe space for children and teens. Dusky and Stormy also have their own “office” at the Elizabethtown location.

Matters of the Heart Counseling is located at 45 W Brandt Blvd., Salunga, and 420 E. Park St., in Elizabethtown. For more information, call 717-282-2908, email MOHInfo@CounselingMail.com or visit MattersOfTheHeartCounselingllc.com. See ads, pages 23 and 48.

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A Dose of Life Force

The Ins and Outs of Intravenous Therapies

by Zak Logan

The human body can thrive when it receives and absorbs a full spectrum of vitamins and minerals, but due to an inadequate diet and compromised digestive system, the nutrients in food and oral supplements do not always hit their mark.

The Harvard T.H. Chan School of Public Health recommends 13 organic vitamins and 16 inorganic minerals for optimum health, but many of the water-soluble, vital substances such as vitamin C and the B-complex vitamins may not get absorbed by the body and wash out in urine.

This is where intravenous nutrient therapies (IVNT) can fill in the metabolic gaps. Pioneered by the late Dr. John Myers in the 1970s, IVNT puts nutrition directly into the body, bypassing the digestive process to replenish vital elements. “As individuals age or take medications, absorption rates can decrease to as low as 3 to 5 percent,” says Dr. Mitchell Ghen, a clinician, researcher and author specializing in intravenous (IV) nutrition and psychoneuroimmunology in Boca Raton, Florida. “Intravenous nutrition offers a solution by ensuring 100 percent absorption of essential nutrients.”

Beyond celebrity hype, claims of hangover cures and availability at trendy gyms, IV therapy is on the rise at health facilities. A study published in Frontiers in Oncology in 2014 showed that intravenous vitamin C treatments minimize chemotherapy-related fatigue and other symptoms in cancer patients and improve quality of life.

IV vitamin therapy might offer improvement for individuals with nutrient deficiencies. “Anyone who has malabsorption issues will greatly benefit from IV nutrient therapy. Those issues may be caused by bariatric surgery, gut resections with reattachment or diverting colostomy, chronic pancreatitis, infections such as tropical sprue, parasites, tapeworm, or genetic diseases like celiac,” states Jeffrey Weiss, an internal medicine doctor, naturopath and medical director of the Infusion Center of New Jersey.

According to Weiss, cardiac chelation shows promise for cardiovascular disease. “Intravenous di-sodium EDTA [ethylenediaminetetraacetic acid] acts as a magnet for plaque, grabbing onto it and flushing it out via the urine. I see incredible results from cardiac chelation for heavy metal detox, atherosclerosis and even critical valvular (mitral and aortic) stenosism,” he explains.

For allergy sufferers, IVNT can be an alternative to over-the-counter fixes. “Seasonal allergies manifest with elevated histamine levels. Intravenous nutritional intervention, including combining high-dose vitamin C, zinc and B vitamins with oral nutrients such as quercetin, vitamin D3 and curcumin, can effectively alleviate these symptoms,” explains Ghen. For asthmatic patients experiencing broncho-spasms triggered by allergies, he adds, “Intravenous doses of magnesium sulfate can provide relief by relaxing the smooth muscle, therefore improving respiratory symptoms.”

Key Nutrients and Safety

For Ghen, optimal management of serious chronic diseases necessitates a broad approach. “Many of the disorders we encounter stem from underlying processes such as metabolic disturbances, infections,

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inflammation and oxidative stress,” he emphasizes. “While a multitude of nutrients can contribute to mitigating these disease processes, several components often stand out: vitamin C, valued for its antiinflammatory and antioxidant properties; B vitamins; magnesium; and the number one intracellular antioxidant, glutathione.”

Weiss also spotlights glutathione as a powerful antioxidant and chelator that binds to heavy metals, mold, organic pollutants and environmental toxins, noting, “Fibromyalgia has a strong environmental etiology, with all my patients testing for some form of heavy metal or other toxicity.”

Ghen suggests pacing IV doses, tailoring treatments and conducting follow-up analysis. “As an educator who has trained over 3,800 physicians in the use of intravenous nutrition, I always emphasize safety. A welltrained intravenous healthcare practitioner adheres to a maximum infusion rate of 4 milliliters per minute,” elaborates Ghen. Before initiating IV therapy, he demands a

comprehensive blood workup, and before each IV vitamin session, he requires an assessment of vital signs and urinalysis.

Caution should be exercised, especially with conditions like kidney disease, when high-dose vitamin C administration may exacerbate kidney failure. As for individuals with certain needs or that are on certain medications, Ghen clarifies, “Contraindications related to intravenous nutrition are primarily dosage-dependent rather than inherent to the natural components.” Vitamin C, commonly used as a base in intravenous mixtures, can pose challenges due to its high salt content. For patients with salt sensitivity or heart failure, Ghen points out that the typical doses may be contraindicated, but smaller doses remain an option.

To find a reputable IV treatment facility, visit IVTherapyDirectory.com.

Zak Logan is a freelance health writer dedicated to holistic living.

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Building Quality Muscle

How Diet and Resistance Training Can Help

by JJ Virgin, CNS, CHFS

Muscles act like metabolic Spanx, holding everything in the body tighter, supporting joints to prevent injuries, keeping bones strong and helping the immune system remain resilient to infection. Skeletal muscle acts as an endocrine-producing organ, supporting a healthy metabolism and balancing hormones. Strong, healthy muscles help us feel better, move more easily and live more powerfully.

Once someone crosses the threshold into their 40s, there is a natural decline in muscle mass and strength, known as sarcopenia. Adults can lose 3 to 8 percent of muscle mass per decade after turning 30, with losses accelerating after 60. Preventing this decline and supporting quality muscle

is key. “Muscle can be stimulated largely in two ways: first, through dietary protein, and second, through resistance,” explains Gabrielle Lyon, a board-certified family physician and author of Forever Strong

Optimal Protein Consumption

The building blocks of protein fall into two categories: essential amino acids, which are necessary nutrients that the body cannot make on its own and must be acquired through dietary intake; and non-essential amino acids, which can be synthesized by the body from carbohydrates and other dietary sources. To promote muscle recovery and development, it is important to consume protein that contains all nine essential amino acids in optimal amounts throughout the day.

More than half of older adults are not getting enough protein, and sarcopenia may increase their need for it. To offset age-related decline, every meal should contain a minimum of 30 grams of protein. Active people, including those that do resistance training, should target one gram of protein per pound of their ideal body weight daily.

The best animal proteins that offer all nine essential amino acids in the right balance include pasture-raised poultry and eggs, wild-caught seafood and grass-fed beef. Plant proteins often lack one or more crucial amino acid, so vegans or vegetarians should eat a minimum of 40 grams of protein per meal to reach an adequate intake.

Breaking an overnight fast with a proteinpacked breakfast jumpstarts metabolism and provides more sustained energy during the day, fueling morning activities and preventing mid-morning crashes. A proteinrich dinner supports muscle recovery and helps the body rebuild during sleep.

Benefits of Resistance Training

“The most important type of exercise is resistance training as you get older, because you need to build muscle," says Mark Hyman, a functional-medicine doctor whose latest book, Young Forever, explores the secrets to longevity. “Without muscle, you become frail and dysfunctional.” Building muscle can improve the capacity for everyday activities, diminish the likelihood of chronic illnesses and decrease the risk of falls and frailty. Resistance training also improves bone density, metabolic health and overall quality of life.

Resistance-Training Tips

• Target multiple muscle groups simultaneously with compound exercises like squats, deadlifts, bench presses, rows and overhead presses.

• Focus on lifting the maximum weight manageable while maintaining proper form to avoid injury.

• Gradually increase the resistance or intensity of exercises over time to continually challenge the muscles.

• Aim for two to four weekly resistancetraining sessions. Consistency and patience are the foundations for lasting strength and muscle-tone improvements.

• Engage all key muscle groups. For the upper body, try bench presses, overhead presses, dumbbell chest presses, pushups, pull-ups, bent-over rows, seated rows and lat pulldowns. To work the hips and thighs, try squats, lunges, deadlifts and step-ups. For core strength, consider planks, Russian twists and bicycle crunches.

• Perform two to four exercises for each muscle group, doing two to four sets for each exercise. Between sets, take 90- to 120-second rest breaks. Aim for eight to 15 repetitions per set.

Rest and Recovery

To prevent injuries or burnout, rest is crucial, allowing muscles to repair and rebuild. Give each muscle group 48 to 72 hours before targeting it again. It is normal to feel sore after a workout, but be mindful of the difference between soreness and pain. Soreness feels like mild, diffuse discomfort or stiffness and is a normal response to unfamiliar or intense exercise. Sharp, intense or persistent pain, particularly around a joint, indicates potential injury or overstrain.

On rest days, incorporate low-intensity, active-recovery activities like walking, yoga or swimming; try foam rolling, stretching and mobility exercises to improve flexibility and circulation; and consider meditation for mental-health benefits. Aim for seven to nine hours of quality sleep, which promotes tissue repair and growth-hormone release.

Monitoring Progress

• To optimize strategies and identify areas for improvement, regularly measure the circumference of the biceps, chest, thighs, waist and hips.

• Keep track of the amount of weight, repetitions, sets and intensity of every exercise session.

• Track muscle mass and body-fat shifts with a body-composition scale and take consistent photos from various angles to document muscle definition and physique evolution.

Staying the Course

• Adjustments to diet and training programs may be necessary based on changing goals or feedback from tracking methods.

• If progress stalls, adjust training variables such as workout intensity or frequency.

• Use fluctuations in muscle mass or body fat to refine protein intake or overall macro-nutrient ratios.

JJ Virgin is a certified nutrition specialist, certified fitness instructor and bestselling author of The Virgin Diet, JJ Virgin’s Sugar Impact Diet and their companion cookbooks. Learn more at JJVirgin.com.

Prostate Protection

A Look at Holistic Cancer-Prevention Strategies

by Zak Logan

ost men don’t usually think about their prostate until they face an exam or experience symptoms such as pain or difficulties while urinating. These symptoms may be attributed to a benign enlargement of the gland, usually in older men, or to the presence of cancer cells. This understated reproductive player, which can be stimulated for sexual pleasure, is responsible for regulating urine flow, secreting semen and converting testosterone into dihydrotestosterone (DHT) at puberty.

Prostatic cancer usually affects men over 65. African American and Caribbean men are at a higher risk. Although the American Cancer Society predicts almost 300,000 new cases this year, overhauling the diet and getting regular exercise can make a difference. “It’s never too early to begin taking care of your prostate,” says Dennis Golden, a two-time cancer survivor and prostate-cancer coach from New Kent, Virginia.

Danijela Maksimovic/Shutterstock

Proactive Lifestyle Measures

“In terms of lifestyle, everything is accumulative. If you put in junk, your body doesn’t know what to do with it and stores all those chemicals that don’t belong there, and it all eventually catches up with you someday. Read labels. If you can’t pronounce it, don’t eat it,” says Golden, who went back to basics when he faced his frightening cancer diagnosis.

According to Jon Lanman, a registered dietitian nutritionist in Bend, Oregon, “In health care, we talk a lot about lifestyle change, and the reality is that lifestyle change is hard, and it takes time.” He advises tossing aside perfection and expecting slip-ups while committing to small changes that add up.

For Golden, eliminating restaurant food, excessive sodium and alcohol has been key. A fan of quick and easy meals, he relies on pan cooking for healthy, delicious fare with plenty of steamed veggies. “There’s no reason to grab a burger or to eat out when you can have a meal finished in 25 minutes. I

veered away from beef and incorporated more chicken and fish like salmon and fresh trout,” he explains, adding that biking also made a difference. Now 81, he pedals 25 miles several times a week.

Dietary Recommendations

Lanman notes, “There is no single miracle food, but I’d recommend limiting sugars and processed carbohydrates, as well as processed meats and red meats.” To amp up nutrients, he spotlights the Mediterranean and DASH diets that accentuate fiber

from fruits, vegetables and whole grains. Lanman also recommends lycopene, a compound found in tomatoes, beets, radishes, cherries and pink grapefruit, which has shown promise in the treatment and prevention of prostate cancer.

The Prostate Cancer Foundation (PCF) advocates cruciferous vegetables like cauliflower, bok choy, kale and Brussels sprouts. Packed with the phytochemical glucoraphanin that targets cancer cells, broccoli is a heavy hitter, as well.

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Recent research points to a number of nutritional guidelines. A 2021 study published in European Journal of Public Health noted that nitrites as food additives were positively associated with prostate cancer risk. A 2022 study published in Frontiers in Nutrition also found a higher risk of the disease in those consuming red and processed meats.

In a 2022 study published in The American Journal of Clinical Nutrition, researchers reported a lower risk of aggressive forms of prostate cancer in men under 65 that followed a diet rich in plant-based foods. After tracking men in a study for six years, a team of Harvard University scientists found that selenium supplementation was linked to a 65 percent lower occurrence of advanced prostate cancer, but it was contraindicated for individuals with high systemic levels of the mineral. Additional studies are underway to determine suggested dosages, but the researchers of this study suggested “a healthful diet that will provide good amounts of the mineral.”

Rethink Alcohol

Both Lanman and Golden recommend eliminating alcohol altogether. While research on the correlation between alcohol consumption and prostate cancer is inconclusive, a 2022 meta-analysis published in the journal Biomolecules suggests that alcohol intake and the development of prostatic cancer can create the perfect storm when poor diet, folate and fiber deficiencies, advanced age, race, smoking, obesity, genetics, stress and other factors are also present.

Mood Regulation

According to the PCF, extreme stress can have a cumulative effect on the body, allowing prostate cancer to take root and grow. This is because the stress response can activate certain hormones that make it easier for tumors to grow and spread, while also negatively impacting the immune system.

To relieve stress and learn better coping skills, PCF suggests adopting relaxation and meditation practices, counseling, group therapy and exercise. For Golden, better health is a mindset. He endorses journaling and having good expectations daily. “Focus on the positives,” he says.

Cast Iron Mediterranean Chicken With Capers

YIELD: 4 SERVINGS

4 skinless, boneless chicken breasts or thighs

1 28-oz can of organic, diced, fire-roasted tomatoes

¼ cup capers (4 Tbsp)

¼ tsp Himalayan salt

1 tsp dried oregano

1 tsp dried basil

2 medium-sized, fresh garlic cloves, peeled and thinly sliced

1 Tbsp organic, extra-virgin olive oil

Preheat oven to 400° F. Place cast iron pan on a medium-high stove and sauté garlic until brown. Add chicken and pour fireroasted tomatoes evenly over it. Add capers. Sprinkle salt, oregano and basil over chicken and tomatoes. Place uncovered cast iron pan into the oven for approximately 35 to 40 minutes or until chicken is tender. If desired, serve over garbanzo wheat-free pasta.

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Zak Logan is a freelance health writer dedicated to holistic living and getting back to basics.

Recipe courtesy of frequent contributor Marlaina Donato.

DronG

White Quinoa Salad With Blueberries

YIELD: 2 SERVINGS

1¾ cups water

1 cup organic white quinoa

½ cup fresh or frozen organic blueberries

¼ cup finely chopped red or white onion

¼ cup finely chopped fresh Italian parsley

1 Tbsp aged balsamic vinegar

⅓ tsp Himalayan pink salt

Organic, extra-virgin olive oil

Combine quinoa, water and salt in a medium pot. Bring to a boil; cover and reduce heat; and simmer for 15 minutes. Remove covered pot from heat and let sit for 10 minutes before removing lid and fluffing the grains with a fork.

Add vinegar, blueberries, parsley and onion; mix gently. Serve quinoa salad warm or cold with a drizzle of olive oil.

Recipe courtesy of frequent contributor Marlaina Donato.

Cucumber Apple Salad With Cilantro

YIELD: 4 SERVINGS

2 medium-sized cucumbers or 1 large English cucumber, sliced thin, peel optional

2 medium or large apples of choice, chopped into bite-sized pieces

¼ cup finely chopped fresh cilantro

½ lemon, juiced

½ lime, juiced

¼ tsp Himalayan salt

1 Tbsp organic, extra-virgin olive oil

Combine all ingredients in a bowl. Gently toss and serve immediately.

Recipe courtesy of frequent contributor Marlaina Donato.

Photo: Kendra Campbell

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Secrets to Summer Success

Giving Youngsters the Vacation They Need

by Thais Harris, BCHN

For elementary school-aged kids, summer represents the promise of no homework and a whole lot of fun, but parents may be less enthusiastic. Figuring out how to keep children entertained, active and engaged while juggling work and household responsibilities, vacation schedules or camp sign-ups can be a little daunting.

Here are some suggestions for the best summer ever—one that combines playtime, nature encounters and fun with chores, rest and time to daydream. This holistic approach encourages a balance of physical, emotional and creative development so that children can enjoy a sense of spaciousness and possibility during the summer, feeling refreshed and ready for school when it resumes.

Jumping Joy

Summer can be a perfect time to boost connection without having to plan something extra-special like a trip or a fancy outing, says Caroline Griswold, a parenting coach and founder of Fertile Ground Parenting. She notes that kids are better able to appreciate

Robert Kneschke/CanvaPro

Melissa Greene

parental attention and care when they see that their mom or dad is present and relaxed.

One way to promote free-flowing connection is by being playful or acting goofy with children, Griswold suggests. Such carefree playfulness sends a strong message that all is well, and that we find our kids irresistibly delightful. If our goofiness makes the kids laugh, even better, because laughter can help residual tensions of the school year float away, making kids emotionally and mentally available for summer relaxation and fun.

“Play more music, especially if it makes everyone want to dance,” Griswold remarks. “When you dance, get goofy! If your kids laugh at you or roll their eyes, you’re on the right track. Our kids love to see us feeling relaxed and silly and might just join in.” Playing silly games is another winning option. Griswold recommends what she calls the “sock fight”, where family members put on socks and sit in a circle with their legs facing inward. The object of the game is to try to remove the socks off everyone else. “Hilarity ensues,” she promises.

Relishing Rest

It is important to encourage kids to take a break from the constant stimulation of screens and social media. This will help them recharge and reduce stress. “Unstructured playtime is crucial for children to develop creativity and problem-solving skills,” says Dr. Michael Rich, associate professor of pediatrics at Harvard Medical School and director of the Digital Wellness Lab at Boston Children’s Hospital. Such free time enables kids to explore their interests at their own pace.

“Mom, I’m bored,” are not words we often welcome, but there is an increased opportunity for creativity that arises out of boredom, according to a 2014 UK study at the University of Central Lancashire. Allowing a little of it for our kids can make them more open to discovery and inspiration.

Craving Creativity

Activities that provide an outlet for self-expression, physical experience and emotional release while also advancing a child’s intellect can support harmony and balance in our children, says Joseph Cooney, a family doctor at Berkshire Center for Whole Health, in Stockbridge, Massachusetts. Motor skill mastery and practicing dexterity through artistry and creativity is highly beneficial for the intellectual unfolding of children, nurturing their whole body and mind, he explains. Examples include playing with blocks, building structures, drawing, painting or fiddling with magnets.

Nurturing Nature

Getting outside is a must for summering kids. According to the American Academy of Pediatrics, “There is increasing evidence that outdoor play environments containing natural elements may offer health benefits that come specifically from engaging in the

natural world. Recent studies have demonstrated that a broad range of outcomes are related to access to, and contact with, nature, including increased physical activity, reduced obesity, decreased stress and improved mental health.”

A study published in Journal of Attention Disorders reported that children with attention deficit hyperactivity disorder were able to concentrate better after taking a 20-minute walk in the park. Integrating outdoor activities like hiking or swimming can provide a refreshing break from indoor routines. For an even more immersive experience, outdoor treasure hunts or building a fairy-house with items found in nature can transform natural settings into playgrounds of make-believe and connect kids to the wondrous life forms they encounter.

Making Magic

By embracing a holistic approach, we can provide children with a summer experience that not only entertains, but also nurtures their physical, emotional and mental well-being. The secret to summer magic is to boost nonsensical energy at home, encourage unstructured playtime, integrate outdoor activities, foster creative endeavors and remember to allow for plenty of leisure.

Thais Harris is a holistic nutritionist, bestselling author and international speaker, helping women and families nourish themselves into a more fulfilling life through holistic nutrition, mindful lifestyle practices and functional-medicine strategies.

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Cannabidiol for Dogs

Tips for Successful CBD Treatments

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

Cannabidiol (CBD) is a standout compound found in cannabis and hemp plants. Unlike tetrahydrocannabinol (THC), it will not get a pet “high”, but it has caught the attention of dog owners worldwide for its health benefits. With more than 100 cannabinoids interacting with the body’s endocannabinoid system (ECS) to regulate everything from mood to inflammation, it is no wonder that CBD supplements for pets are on the rise. But as popularity grows, so do questions and concerns.

CBD Safety

Research suggests that CBD is generally safe for dogs when used responsibly. A 2022 study published in Frontiers in Veterinary Science determined that a daily dose of 4 milligrams (mg) of CBD per kilogram of body weight was well-tolerated in clinically healthy dogs for six months. Another study published in the same journal two years earlier tested the tolerability of three cannabis oil formulations containing CBD, THC or a combination of CBD and THC versus a placebo. The researchers found that dogs tolerated escalating doses of 18.3 to 640.5 mg of CBD oil well, concluding that a CBD-predominant oil formulation was safer for dogs than formulas containing higher concentrations of THC.

Choosing the Right Product

Angela Ardolino, founder of CBD Dog Health, highlights the benefits of full-spectrum hemp extract, which, unlike CBD isolates, incorporates a broad array of cannabinoids, including CBD and even THC in trace amounts up to the legal threshold of 0.03 percent. She recommends choosing organic, U.S. hemp-derived products to guarantee purity and

legal compliance; CO2 extraction for a highquality, solvent-free extract; and formulations made specifically for dogs rather than humans to prevent overdosing and unnecessary ingredients.

According to Ardolino, products should have enough CBD to treat a condition effectively, from 6 to 12 mg for stress or anxiety to 12 mg for pain and 50 to 100 mg for severe conditions like cancer or seizures. Consider bioavailability, also—sublingual oils are most effective for absorption.

“Only choose products that have a COA [certificate of analysis] by a third-party lab that tests for potency and purity and to ensure it has no contaminants like pesticides, heavy metals, mycotoxins or solvents in the product,” recommends Ardolino. “This is also the only way to prove that you are buying a full-spectrum hemp extract. It should be easily found on the label or on the website. If you can’t easily find one, don’t buy the product.” Customer reviews can also provide insights into a product’s efficacy, safety and quality, as well as a company’s transparency and level of customer support.

Getting a Dog Started on CBD

While the general guidance is to start with a low dose and adjust based on the dog’s response, Ardolino notes that conditions like seizures, pain or cancer may require a higher dosage from the start. She acknowledges that dogs may initially experience a mild psychoactive effect, but this typically subsides as they become accustomed to CBD. The key is to monitor a pet’s reaction closely and adjust the dosage as needed to find a balance that alleviates symptoms without causing discomfort.

Duration of Effects

How long the effects of CBD will last depends on a variety of factors, including a dog’s size, as well as the dosage and administration method. A 2021 study published in Animals found that an intravenous administration of CBD will generally be eliminated from the body within nine hours. However, an oral dose, which is influenced by food intake and liver processing, has a lower

bioavailability (13 to 19 percent), so less CBD enters the bloodstream, and yet its effects may last longer due to a slower absorption rate. The exact duration varies with dosage, metabolism and whether it is taken with food.

Potential Risks

While CBD is generally well-received by many dogs, some may experience mild side effects, including dry mouth, a decrease in blood pressure or drowsiness. Selecting the appropriate dosage and a high-quality product is crucial to minimize these risks. Research indicates that CBD can also influence liver enzymes,

notably cytochrome P450s and alkaline phosphatase, both essential in metabolizing various medications. Consequently, there is a potential risk of interactions when CBD is used alongside other drugs, possibly altering the effectiveness and required dosages of those medications. Therefore, despite the availability of CBD treats and products, consulting a veterinarian before introducing a CBD regimen is vital to ensure safety and efficacy.

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

Jeffrey R. Gladden

on Cracking the Code of Longevity

by Sandra Yeyati

Jeffrey R. Gladden is the founder and medical director of Gladden Longevity, in Dallas, Texas, a clinic that helps people “live young for a lifetime”. He is the author of 100 Is the New 30, which provides an easy-to-understand blueprint, identifying four target areas to be optimized: life energy; longevity, which includes the hallmarks of aging; health; and performance.

A board-certified cardiologist, Gladden earned his medical degree with multiple honors from Temple University and practiced for 25 years as an interventional cardiologist. He co-founded the Baylor Scott & White Heart Hospital, in Plano, as well as several cardiac catheterization programs around Dallas.

What is longevity medicine?

The best way to understand longevity medicine is to put it in context with what we currently are familiar with. Traditional medicine is called health care, but it’s actually reactionary, sick care that focuses on relieving symptoms with a sprinkle of preventive advice but offers no real health optimization. Functional medicine and integrative medicine look at the root cause of an issue to create a more complete and durable answer.

Longevity medicine, however, goes after the drivers of aging. So far, we’ve identified 16 hallmarks of aging that contribute to and accelerate the aging process. This is how we’re going to enable people to live young for a lifetime, thereby creating the most durable, most comprehensive answer to the symptoms they are experiencing and the aging process itself.

Is longevity medicine out of reach for people with limited resources?

When people first come to us to make them young again, we do extensive genetic testing and measure many biological ages for them. By knowing what cards they’re holding and where they are in the game, we know where to start. And then, many of the reversal-type interventions like stem cells, young plasma,

peptides or custom-made medications may be important but require a financial investment.

The flip side is that there are many things people can do that are not costly. If you’re smoking, drinking or eating excessive amounts of processed foods, stop doing that. If you’re not exercising, start exercising every day. The other thing that’s massively important and doesn’t cost much, if anything at all, is working on your mindset.

People stop asking the questions that drive progress, and they get married to their current answers. They think: I’m going to get older, retire at 65, take Social Security, play golf, visit my grandkids, travel and then wind down. This picture of the future is make-believe, quite honestly, even though society reinforces it. The beauty of being human is that you can create your own reality. What if you paint a different picture by asking, “What does it take to make my life better?” or “How can we make 100 the new 30?”

What is the mental health impact on longevity?

So many of us have been plagued with anxiety and depression, and all of us have had traumatic experiences. Because of the way our brains are wired, we live in reaction to that trauma, either consciously or unconsciously. The problem is that if we are confronted with something again, it triggers a stress response or maybe a post-traumatic response that we’re carrying with us from the trauma that we incurred, and now our nervous system is on high

Courtesy of Dr. Jeffrey R. Gladden

is activated in a way that is accelerating disease, aging and decline.

You can never live young for a lifetime if you’re carrying all that burden. When you solve the mental health piece, you crack the code of anxiety, depression, PTSD, addiction and all the self-sabotaging behaviors.

What is your personal goal in your longevity quest?

The target I’ve settled on right now is when I’m 100, I want to have a 30-year-old body and a 300-year-old mind, where I’ve solved, healed and transcended all of the mental health issues and past trauma, enabling me to have more wisdom and empathy, and freeing me to bring all of my gifts forward—my enthusiasm, artistry, intellect, compassion and my ability to help others and make the world a better place. If you have a clear target like that, all of a sudden you have a longevity mindset. You can never crack the code on aging if you don’t have a longevity mindset.

How do we stay the course and avoid falling back to old, unhealthy habits?

I think you have to be motivated by joy. If you’re motivated by fear you will definitely tap out. It has to come from this understanding that for me to bring all of my gifts to bear for the planet or for me to have my best life, I need to step into this concept of having a young body and a very mature, expanded, spiritual, intellectual, emotionally replete mind. That’s my target, and there’s so much joy in doing that, so every day I’m motivated by joy, not by obligation, and I think that’s what makes it sustainable.

Sandra Yeyati is national editor of Natural Awakenings.

To read a longer version of this conversation, visit NaturalAwakenings.com/ 2024/05/30/490204/jeffreyr-gladden-on-cracking-thecode-of-longevity or scan the QR code.

NOTE: To share your events and classes in our calendar, please visit our websites NABerks.com or NALancaster.com for guidelines and a submission link. Deadline: 5th of the month prior.

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

Saturday, June 1

Lancaster VegFest – 12-5pm. 6/1 and 6/2. Lancaster’s 8th annual VegFest to celebrate the plant-based lifestyle. It’s their mission to provide information about the benefits of a plant-based diet for health and the benefits to animals. Free. VIP tickets available. Lancaster VegFest, Buchanan Park, 901 Buchanan Ave, Lancaster. 717332-6891. PAVegFest.com.

Yoga Workshop: Christian Scripture and Yogic Practices – 1:30-3pm. For those interested in building a contemplative practice that includes yoga and meditation. Free. Urban Well at Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858. Urban Well.org

Sunday, June 2

Lancaster VegFest – 12-5pm. See 6/1 listing for details.

Hot Stone Restorative Yoga – 1-2:30pm. This yoga practice combines heat therapy with restorative yoga. Props like blankets and bolsters are used to fully support you in each posture, while receiving hands-on treatment assists with hot stones to add warmth and weight. $25. Bldg 7 Yoga, 220 N Park Rd, Wyomissing. 484-755-5705. Bldg7Yoga.com.

Friday, June 7

Lancaster Water Week – Thru June 15. A celebration by Lancaster Conservancy of the 1,400 miles of streams and rivers in Lancaster County. Over 60 events to explore and protect local waterways. For event details and registration, visit LancasterWater Week.org.

Saturday, June 8

Teach Truth Day of Action – 10am-2pm. Celebrate the freedom to read by advocating to teach banned history and read banned books. Banned fiction and nonfiction books will be set out to enjoy. Free. Sponsored by Lancaster Friends School and Pocket Books, 903 Wheatland Ave, Lancaster. 717-553-2300. LancasterFriends. org and PocketBooksShop.com.

10th Anniversary Annual Open Barn –11am-4pm. A day of fun, food, horses, free tractor rides, food trucks, demonstrations, local business vendors, equine art therapy and Take Heart merchandise. Take Heart Counseling and Equine Assisted Therapy, 699 Wooltown Rd, Wernersville. TakeHeart Counseling.com.

Yoga Workshop: Movement and Stillness, Building Basic Yoga Poses – 1:303pm. For those interested in building a contemplative practice that includes yoga and meditation. $20. Urban Well at Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858. UrbanWell.org

Cooking Class: Al Fresco – Indoor/Outdoor Picnic – 6-8pm. Ages 16+. Discover the art of creating gourmet picnic fare perfect for any occasion, whether it’s a cozy indoor gathering or a delightful al fresco outing. Hands on. BYOB. $85. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef. com.

Drumming Circle & Welcoming Fireflies – 7-:30pm. Bring the family to Homefields for an evening of drumming, s’mores at the bonfire and to learn about the history of fireflies and their unique biology. Rain date 6/29. To register, email: Experience@ Homefields.org.

Monday, June 10

Lonely – What Should I Do? Bereavement Workshop – 6-7:30pm. The desire for social connections and loneliness are common reactions after the death of a loved one. For some, this healthy desire may be met

with resistance by feelings of self-doubt or advice from others. Free. Space is limited. Registration required. Pathways Center for Grief and Loss, 4075 Old Harrisburg Pk, Mount Joy. 717-391-2413 or 888-282-2177. HospiceCommunity.org.

Tuesday, June 11

Mental Health Support Group for Parents – 6-7:30pm. Every 2nd Tuesday. Support for parents in processing challenges of parenting children with mental health diagnoses. Focus is on boundary setting, emotions, and ways to support ourselves and our children. Registration required. $20pp/$30couple. Matters of the Heart Counseling, 45 W Brandt Blvd, Salunga. 717-282-2908. MattersOfTheHeart CounselingLlc.com.

Wednesday, June 12

Yoga on the Rooftop – 7-8pm. Connect in a community of other yogis on top of the Double Tree Parking Garage and flow freely with amazing views of the city and Pagoda. Beginners and all ages welcome. Includes one soft pretzel and a drink. Bring yoga mat or towel. $20. Registration required. Bldg 7 Yoga at 701 Penn St, Reading. 484-755-5705. Bldg7Yoga.com.

Saturday, June 15

Yoga Workshop: Meditation and Breath –1:30-3pm. For those interested in building a contemplative practice that includes yoga and meditation. $20. Urban Well at Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858. UrbanWell.org

Cooking Class: Sips and Bites, a Summer Cocktail and Small Plates Soirée – 6-8pm. Ages 21+. Indulge in an evening of culinary creativity as we craft artisanal cocktails and delectable small plates perfect for summer entertaining. Hands on. $95. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef. com.

Monday, June 17

Coping with the Loss of a Child of Any Age – 6-7:30pm. Are you grieving the death of someone you care about? Would you like to talk with others who have experienced a loss? Includes a presentation and an informal time to talk with others. Free. To register: Pathways Center for Grief & Loss. 4075 Old Harrisburg Pk, Mt Joy. 717 391-2413 or 888-282-2177. HospiceCommunity.org.

Women’s Memoir Writing Class – 6:308:30pm. 5 wks, Mondays thru 7/22 (no class 7/8). Via Zoom. “Exploring our Life Stories.” A safe haven for capturing the memories that matter to us most. Write From the Heart. Registration required. 717-393-4713. WriteFromTheHeart.us.

Tuesday, June 18

Kids Cooking Camp: Edible Gnome and Fairy Garden – Daily thru 6/20, 10am12:30pm. Ages 7-12. Children will cultivate confidence and unleash creativity in the kitchen while exploring delicious summertime menus. A hands-on experience filled with fun and learning. $250. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef. com.

GRASP (Grief Recovery After a Substance Passing) – 6:30-8pm. A source of help, compassion and understanding for individuals who have had a loved one die as a result of substance abuse or addiction. Free. Registration required: MParadise810@comcast.net or 717-951-2720. Pathways Center for Grief & Loss, 4075 Old Harrisburg Pike, Mount Joy. HospiceCommunity.org.

Thursday, June 20

Find the Goddess Scavenger Hunt –9:30am-3:30pm. A fun, informational Solstice celebration. 20 devotional statues have been hidden around the store. Win a prize if you find all the statues successfully and complete the accompanying crossword puzzle. Free. Radiance/Herbs from the Labyrinth, 13 W Grant St, Lancaster. 717290-1517. HerbsFromTheLabyrinth.com.

Green Burial Informational Event – 12pm with light lunch or 5:30pm with light refreshments. Green or eco-conscious funerals are within reach for families in our area. Includes discussion, questions, and assistance with planning. Free. Registration requested. Sponsored by Kuhn Funeral Homes at Berks Nature – The Nature Place, 575 St Bernardine St, Reading. 610-3745440. KuhnFuneralHomes.com.

Friday, June 21

Group Reiki Healing – 6-6:55pm. The perfect way to experience reiki for the first time. Even if you have had reiki sessions before, this is a great group event for a super affordable price. Invite a friend. $22.

Divine Dragonfly, 1841 Columbia Ave, Lancaster. 717-517-7056. Relax-Rejuvenate-andRebuild-with-Robin.constantcontactsites. com.

Saturday, June 22

Summer Solstice Celebration – 10:30am12:30pm. Celebrate the summer solstice as we practice the yogic tradition of completing 108 Sun Salutations during this two-hour workshop. A combination of Ashtanga and classical sun salutations will be offered during this high-intensity class. $20. Registration required. The Yoga Place, 9 Hahnstown Rd, Ephrata. TheYogaPlace InEphrata.com.

Connect and Communicate with Your Spirit Guides – 2-4pm. Embark on a journey of self-discovery and spiritual connection with your animal spirit guide through meditation and journaling. Learn practical ways to integrate your spirit guide’s wisdom into your daily life. $44. Divine Dragonfly, 1841 Columbia Ave, Lancaster. 717-517-7056. Relax-Rejuvenate-and-Rebuild-with-Robin. constantcontactsites.com.

Sunday, June 23

Yoga Nidra and Crystal Bowls – 1-2:30pm. Participants will be guided through a sleep meditation that will allow mind and body to slip into a deep state of relaxation. Receive deep rest and restoration in this extremely healing practice that is done entirely lying down. $25. Bldg 7 Yoga, 220 N Park Rd, Wyomissing. 484-755-5705. Bldg7Yoga.com.

Monday, June 24

Foster/Adoption Support Group – 6:308pm. Every 4th Monday. Parenting foster or adoptive children can be challenging and it’s crucial to have a supportive community around you. Join us to connect with other families going through the same journey. $35 per couple. Matters of the Heart Counseling at Wheatland Presbyterian Church, 1125 Columbia Ave, Lancaster. 717282-2908 (ask for Dan). MattersOfTheHeart CounselingLlc.com.

Tuesday, June 25

Teens Cooking Camp: Edible Gnome and Fairy Garden – Daily thru 6/27, 10am12:30pm. Ages 13-16. Children will cultivate confidence and unleash creativity in the kitchen while exploring delicious summertime menus. A hands-on experience filled with fun and learning. $250. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Wednesday, June 26

Age 50 & Under: Coping with the Loss of a Spouse or Companion – 6-7:30pm. Are you grieving the death of a spouse or com-

Fee for classifieds is $1 per word per month. To place listing, email content to Advertising@NALancaster.com Deadline is the 10th of the month.

Continuing Education

MASSAGE THERAPY CONTINUING EDUCATION – 2024 is license renewal year. Register now for your CE courses offered by Create Balance Wellness Center, 1910 Fruitville Pike, Suite 6, Lancaster. 717538-3197. To register, visit CreateBalance WellnessCenter.com.

Services

BACK BY POPULAR DEMAND – Half-hour infrared cocoon, one-hour massage & onehour foot reflexology/massage. Just $95. Many other great deals. By appointment only. Schedule online TODAY at Judith Gabriel.abmp.com. Questions: Call 484525-6563.

panion and would like to talk with others who have also experienced a loss? Free. For info/to register: 717-391-2413 or 888-282-2177 to discuss with a bereavement counselor. Pathways Center for Grief and Loss, 4075 Old Harrisburg Pk, Mount Joy. Hospice Community.org.

Friday, June 28

Aura Photo Day – 3-8pm. Sondra returns for another uplifting and insightful aura photo reading event. Appointments are encouraged but walk-ins will be accepted as time permits. Reserve your space online or by phone. $40. Integrative Healing Arts Studio, 546 Penn Ave, West Reading. 610451-9577. IntegrativeHealingArtsStudio.org.

Cooking Class: Greek Summer Dinner –6-8pm. Ages 16+. Transport yourself to the sun-kissed shores of Greece as you discover the vibrant flavours and rich culinary traditions of this Mediterranean paradise. Hands on. BYOB. $85. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Saturday, June 29

Inner Peace Holistic Expo – 10am-6pm. Swag bags to the first 150 visitors each day. Find vendors of gems, health and wellness products and services, jewelry, reiki, massage, ionic foot detox, chiropractic, CBD products, medical intuitives, astrology, mediums, and more. Lectures throughout the weekend. Food available for purchase. $10/ weekend, free for veterans and children age 12 and under. Morgantown Event Center, 6180 Morgantown Rd, Morgantown. 610-401-1342. InnerPeaceHolisticExpo.com.

Sunday,

June 30

Inner Peace Holistic Expo – 10am-5pm. See 6/29 listing for details.

Home delivery magazine subscription: 6 issues: $18 / 12 issues: $30 / 24 issues: $50 Covers postage and handling.

Visit our website to subscribe NALancaster.com | NABerks.com or call 717-399-3187

Or read our FREE DIGITAL issue online.

Plan Ahead

Tuesday, July 9

Kids Cooking Camp: Farmers Market, Garden Cooking and Baking – 10am12:30pm thru 7/18. Ages 7-12. Children will immerse themselves in the vibrant world of fresh produce and learn how to use what is fresh and available in our backyards and gardens. Drop your children off for an unforgettable culinary adventure filled with exploration, creativity and fun. Hands on. $250. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-4358890. ZestChef.com.

Tuesday, July 16

Teens Cooking Camp: Farmers Market, Garden Cooking and Baking – 10am12:30pm thru 7/18. Ages 13-16. Children will immerse themselves in the vibrant world of fresh produce and learn how to use what is fresh and available in our backyards and gardens. Drop your children off for an unforgettable culinary adventure filled with exploration, creativity and fun. Hands on. $250. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-4358890. ZestChef.com.

Satuday, July 13

Midsummer Holistic Expo – 10am-6pm. Enjoy speakers, demonstrations and vendors of a variety of products and services for health and well-being. Food trucks on site. $5/day; free to military, law enforcement and first responders with ID. Farm & Home Center, 1383 Arcadia Rd, Lancaster. 717-419-8796. TherapeuticThymes.com.

Sunday, July 14

Midsummer Holistic Expo – 11am-5pm. See 7/13 listing for details.

Saturday, August 10

New Visions Holistic Expo – 10am-6pm. Experience more than 100 vendors, free lectures, like-minded community and more. $10/day or $13 for both. Memorial Hall, York Fair Expo Center, 334 Carlisle Ave., York. For tickets: NewVisionsHolisticExpo.com 717-814-9136.

Sunday, August 11

New Visions Holistic Expo – 10am-6pm. See August 10 listing for details.

Thursday, August 29

Women’s Intro Writing Class – 6:308:30pm. 5 wks, Tuesdays thru 9/26. Via Zoom. “Writing Without Fear.” A warm and welcoming community of trust, kindness

and understanding. Learn to write freely without perfection and self-doubt. Beginners welcome, sharing optional. Write From the Heart. Registration required. 717393-4713. WriteFromTheHeart.us.

Wednesday, September 4

200-Hour Yoga Teacher Training – Thru 9/22. Residential, therapeutic-based program. This high-quality, professional instructed Yoga Alliance-certified program is dedicated to empowering you to practice, understand and teach the 8-fold path of yoga. $2,900 due by 7/1. Kula Kamala Foundation, 17 Basket Rd, Reading. 484-509-5073. For info and registration: KulaKamalaFoundation.org/classes.

Save The Date

Rehoboth Beach Wellness Retreat

Be Well with Charlita offers an oceanside wellness adventure. Includes yoga and fitness classes and workshops, access to fun amenities. Meals not included. All rooms have mini-fridges and microwaves, and groups will form for going out for meals. Starts at $550 (depending upon accommodation choice & pending availability).

October 4-6

Register by 8/18. Space limited. For info: ATXCharlita@gmail.com.

Save The Date

Keystone Hiking and Outdoor Weekend

Come explore PA’s Susquehanna Riverlands! Create your own experience of guided outdoor adventures, educational opportunities and stewardship activities that highlight local organizations and natural assets of the region. This is a festival with events across multiple locations.

October 18-20

Keystone Trails Association Lancaster Region/Susquehanna Riverlands. 717-766-9690 • KTA-Hike.org

Sunday

Meditation – 8-8:45am. Studies show meditation may assist management of pain, depression, stress, anxiety and more. By donation. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEnd YogaStudio.com.

Meditation – 8-9am. Group meditation. By donation; register online. Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. 484-509-5073. KulaKamalaFoundation.org.

Yin Yoga – 9-10:30am. A meditative practice with floor-based poses. For all levels. By donation. Register online. Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. 484-509-5073. KulaKamalaFoundation.org.

Wisdom Circle – 10:30-11:30am. Spiritual discourses by founder Swamini Shraddhananda Saraswati. By donation. Register online. Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. 484-509-5073. KulaKamalaFoundation.org.

Yoga at Phantom Power – 10:30-11:30am. Yoga on the stage rain or shine, right before Eggs and Kegs. College discount available, all yogis also get a drink discount. West End Yoga at Phantom Power, 121 W Frederick St, Millersville. 717-406-9681. WestEnd YogaStudio.com.

Monday

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

Tuesday

Contemplative Prayer/Meditation –8-8:30am. In person and via Zoom. Free. Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858. For the Zoom link, visit UrbanWell.org.

RDG Fresh Market – 11am-2pm. Fresh produce at affordable prices. Listen to a 5-minute nutrition lesson and receive $2. SNAP, cash, card and Food Bucks accepted. Offering bulk orders, CSA ad farmstand requests. Farm Traveler at Penn State Health St Joseph Downtown Campus, 145 N 6th St, Reading. 304-871-1212.

Wednesday

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

Sound Therapy at Create Balance – 6-7pm. Every 4th Wednesday. Sound therapy allows the body to be in its natural state of harmony and well-being. Relax through receiving powerful vibration from crystal and Tibetan singing bowls, gongs and chimes. Registration required. $20. Create Balance Wellness Center, 1910 Fruitville Pike, Ste 6, Lancaster. 717-538-3197. CreateBalance WellnessCenter.com.

Ultimate Health Workshop – 7pm. Learn how you can achieve optimal health. Topics vary by week. Free. Call to reserve your spot. Heath Wellness Center, 14 W. Main St, Landisville. 717-530-5555. Heath Chiropractic.com.

Thursday

The Zen Vet Acupuncture and Chiropractic Clinic – 12-6pm. Every 2nd Thursday. Bring your dog or cat to Godfrey’s Dogdom for your appointment and wave the house call fee. Acupuncture, chiropractic, laser therapy, PEMF, Food Therapy and more. Godfrey’s Dogdom, 4267 New Holland Rd, Knauers. 717-516-2304. TheZenVet.com.

Contemplative Prayer/Meditation –8-8:30am. In person and via Zoom. Free. Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858. For Zoom link, visit UrbanWell.org.

Yoga for Chronic Pain – 10:30-11:30am. Through the practices of deep breathing, guided relaxation and very gentle stretches, you can begin to create a new relationship to your pain. $10-$17/class. Register online. The Yoga Place, 9 Hahnstown Rd, Ephrata. 717-336-5299. TheYogaPlaceInEphrata.com.

JUNE

ONLINE EXCLUSIVES >>

Find additional articles and videos at NALancaster.com or NABerks.com Go to the home page and click on the “In This Issue” image in the top carousel or in the right column.

Green

Friday

Meditation – 6:30-7:15am. Studies show meditation may assist management of pain, depression, stress, anxiety and more. By donation. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.

Contemplative Prayer/Meditation – 6:457:15am. In person and via Zoom. Free. 717397-4858. 119 N Duke St, Lancaster. For Zoom link, visit UrbanWell.org.

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

Release and Rejuvenate Yoga – 12-1pm. Onsite and via Zoom. Take a moment for emotional, mental, and physical release. Perfect for all levels of yoga experience. The class incorporates gentle movements with the breath, held poses, breathwork, meditation and relaxing music. Register for yoga online. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.

Chiropractic Care and Massage – 1:305:30pm. 2nd Friday of the month. Dr Super is providing chiropractic care and massage services at the LGBT Wellness Cen-

ter. Free consultations and fees based on a sliding scale. Dr Super’s House of Health with The LGBT Center of Greater Reading, 640 Centre Ave, Reading. 610-601-9011. DrSupersHouseOfHealth.com.

Saturday

Meditation – 8-8:40am. Studies show meditation may assist management of pain, depression, stress, anxiety and more. By donation. West End Yoga Studio, 221 W Wal-

nut St, Lancaster. 717-406-9681. WestEnd YogaStudio.com.

All Levels Yoga – 9-10:10am. Gentle stretches that lead into standing poses for strength and balance. Class ends with a guided relaxation and short meditation. This class is guided so that all students are able to practice. Modifications are provided. The Yoga Place, 9 Hahnstown Rd, Ephrata. $17/class, or 10 classes for $120. Registration required. TheYogaPlaceInEprata.com.

Puppy Start Right Program – 10-11am. Includes four classes, a book, videos and a training treat pouch. Taught by Nicole Weersing, Karen Pryor Certified Instructor. Rotating start, registration required. $175. Godfrey’s Welcome to Dogdom, 4267 New Holland Rd, Mohnton. 610-777-5755. GodfreysDogdom.com.

Tarot – 10am-3:30pm. Nancy Warble offers 4-6-card readings during 20-30-minute session. Drop in or make an appointment. Call for details. $19. Radiance, 13 W Grant St, Lancaster. 717-290-1517. HerbsFromThe Labyrinth.com.

Astrology Readings by Leo – 11am. Call ahead to schedule and provide birth date, place, and if available, specific time. $75 for a two-hour private session. Radiance, 13 W Grant St, Lancaster. 717-290-1517. HerbsFromTheLabyrinth.com.

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

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.

THE WAY ACUPUNCTURE & HEALING ARTS

Janessa Benedict, MSOM, LAc 313 W Liberty St, Ste 137 • Lancaster 717-204-2937

TheWayAcupuncture.com

Providing customized treatments targeting the root cause of problems by activating the body’s innate ability to heal itself through Chinese medicine. Treating disorders of the musculoskeletal, neurological, gastrointestinal, gynecological, respiratory and emotional systems. Let’s make you our next success story!

Bodywork

INTEGRATIVE HEALING ARTS STUDIO

546 Penn Ave • West Reading 610-451-9577

IntegrativeHealingArtsStudio.org

Providing an eclectic assortment of services and classes to support mindbody-spirit wellness, including massage therapy and bodywork (MSG006469), reiki, herbalism, aromatherapy and more. Our boutique features handcrafted candles, crystals, loose herbs and other enchantments. See website for more.

SUPERNATURAL WELLBEING, LLC

Grace Henderson, LMT 342 N Queen St • Lancaster SupernaturalWellbeingLLC@gmail.com

Offering a wide range of bodywork and holistic wellness services to support your well-being, harmony and balance of mind/body/spirit, guiding you to the realization that you have always been perfect while empowering you to make necessary changes to create the fabulous life you want to live. LGBQTIA+ friendly.

Chiropractic

A THERAPEUTIC EFFECT

Dr. Andrew Ashton 313D Primrose Ln • Mountville 717-285-9955 • ATherapeuticEffect.com

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

BLUE SKIES CHIROPRACTIC

Dr. Leah Reiff 2727 Old Philadelphia Pike • Bird-in-Hand 717-390-9998

BlueSkiesChiroHealth.com

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

CAVALLO HEALTH

11 Green Tree Rd • Quarryville 717-806-5672

656 East Main St • New Holland 717-351-0631

CavalloClinic.com

Taking a personalized approach to your health, we identify the root causes of your symptoms and illness, offering customized treatment options to help you reach your health and wellness goals. We provide chiropractic, spinal decompression, Webster Technique, digital X-rays, cranial sacral therapy, functional and naturopathic medicine, family medicine, IV therapy, and more. See ad, page 28.

DR. SUPER’S HOUSE OF HEALTH

2209 Quarry Dr, Ste B-21 • West Lawn 610-601-9011

DrSupersHouseOfHealth.com

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

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 31.

LINK CHIROPRACTIC CLINIC

Dr. Thomas B. Wachtmann, DC 3130 Pricetown Rd • Fleetwood 610-944-5000

DrWachtmann.com

— Gina Bellman

High-quality, patient-focused Chiropractic Care, and Functional Diagnostic Medicine evaluation and treatment. We focus on correcting the underlying causes of many disorders, diseases and conditions. Call for a complimentary consultation and benefits check. See ad, page 4.

Chiropractic

TRI-COUNTY CHIROPRACTIC

990 Benjamin Franklin Hwy E Douglassville • 610-385-1444

3109 Old Philadelphia Pike • Bird in Hand 717-929-0059

TriCountyChiropracticOfDouglassville.com

Dr. Kisla and her team are committed to helping patients improve their overall health and manage concerns such as back and neck pain, headaches, and muscular tightness and tension through state-of-the-art spinal adjustments, spinal decompression, massage and bodywork, nutritional and fitness counseling and more. See ad, page 9.

Clinical Aromatherapist

INSHANTI

Debra Stoltzfus 48 Slaymaker Hill Rd • Kinzers 717-587-3990 • Inshanti.com

Trust a nationally certified aromatherapist specializing in clinical consultations. Deb can work directly with your physician to create a plan that supports mind and body health. In addition to retail and wholesale accounts of proprietary blends and pure essential oils sourced directly from the farmers, half- and full-day education courses with certification are offered. See ad, page 25.

Coaching

FUNCTIONAL HEALTH OF LANCASTER

Elizabeth Kelly, MA, FMCHC 2207 Oregon Pk, Ste 301A • Lancaster info@FH-Lancaster.com 717-490-6227 (call or text) FH-Lancaster.com

Elizabeth is a certified functional medicine health coach and gently guides clients to curate a personal vision, lean into their strengths, find meaning and purpose, identify obstacles, cultivate new habits that create health, set short-term and long-term goals, and create lasting change. All coaching sessions are remote for your convenience. See ad, page 35.

MOON CHILD HEALTH & WELLNESS, LLC

Holly McKonly BSN, RN, NC-BC

MoonChildBeWell.com

Info@MoonChildBeWell.com

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

Colon Hydrotherapy

CREATE BALANCE

Clarissa Stewart LMT, CLT, RYT 717-538-3197

CreateBalanceWellnessCenter.com

Colon Hydrotherapy is a safe, effective way to naturally remove waste from the colon (large intestine). Sometimes referred to as colon cleansing or colonics, this natural peristaltic movement encourages better colon function, gut health and waste elimination. See ad, page 26.

Counseling

GREY MUZZLE MANOR

1164 Blattadahl Rd • Mohrsville 610-655-5271

GreyMuzzleManor.com Facebook.com/GreyMuzzleManor

Grey Muzzle Manor provides Animal Assisted Psychotherapy and Equine Assisted Psychotherapy for adults and children with trauma, depression, anxiety, impulse control disorders, autism, addiction, and more. Our animals enable people to find their internal power and strength to move forward in life. See ad, page 22.

M. HARNISH COUNSELING & SPIRITUAL DIRECTION

Malinda Harnish Clatterbuck, MA (she/her) 228 E Orange St • Lancaster 717-875-5066

MHarnishTherapy.com

The work of healing and formation begins as we listen to what is going on in our inner life, what is happening in our heart and in our head. Using compassion and deep listening, I will be present with you and help you along your way.

MATTERS OF THE HEART COUNSELING LLC

45 W Brandt Blvd • Salunga 717-282-2908

MOHInfo@CounselingMail.com

MattersOfTheHeartCounselingLLC.com

Matters of the Heart Counseling, LLC, is dedicated to the growth and healing of people in different seasons of their life. Each therapist at MOH has an area of specialization to meet the varying needs of individuals and families, including adoption, substance abuse, neurofeedback, EMDR, couples and maternal mental health therapies. See ad, page 23.

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. Traumainformed services address trauma, anxiety, depression, self-worth, spirituality, family issues. Offering individual and group sessions. See ad, page 28.

Dentistry

DAVID A. SCHWARTZ, DDS, PC

701 Jefferson Blvd • West Lawn 610-670-6910

SchwartzFamilyDental.com

We provide general and cosmetic mercury-free dental care to the entire family with attention to “whole person health.” We have advanced training in the safe removal of mercury fillings, non-surgical gum treatments, orthodontics, sleep apnea, solutions for TMJ, facial pain, and headaches. Visit our website to learn more. See ad, page 22.

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 15.

DNA Testing

LAB TEST NOW

Informative

Seminar

KUHN FUNERAL HOMES

Laura Adamo, LFD Specializing in Green Burial

Farm/Farmers Markets

EAT MO GREENS

THURSDAY

JUNE 20TH, 2024

12:00 PM OR 5:30 PM

BERKS NATURE - The Nature Place

575 St. Bernardine St, Reading, PA 19607

SCAN OR CALL SCAN OR CALL TO RSVP TO RSVP

+855-597-7613

Certified by the Green Burial Council, Kuhn Funeral Homes provide the highest level of service for natural funerals and green burial. We are committed to supporting those seeking familycentered and sustainable alternatives at end-of-life –whether traditional, cremation, or home funerals. See ad, page 10.

PRESENTED BY PRESENTED BY Laura Adamo

Licensed Funeral Director and Green Burial expert in Berks County.

PEACEFUL PASSAGES

Elena Snyder, LPN 215-859-2556

Facebook/PeacefulHospiceCare

Remote: Greater Berks, Lancaster, Philadelphia Karen-Glass.com

Coach-Doula@Karen-Glass.com

Life to End of Life coaching is a conscious compassionate process for resolution & closure when moving through profound change in life at any time. Also offering Death Doula services for those who are terminally ill, the actively dying and their loved ones, including practical planning, facilitating conscious communication & awareness, advocating and companioning.

There

is

only one corner of the universe you can be certain of improving, and that's your own self.

—Aldous Huxley

910 Brownsville Rd • Wernersville

CSA@EatMoGreens.com

Local organically grown, fresh, nutrient-rich vegetables grown throughout the year. From celery, lettuces, microgreens to kohlrabi, radishes, carrots, tomatoes, varieties of peppers and more. For weekly offerings, see us at facebook.com/ eatmogreens. Find out more about online orders, our farm and CSA, and visit us weekly

Come learn about green burial Come learn about green burial options for natural interment. options for natural interment.

150 Letort Rd • Millersville

Discover how you or your loved ones can be laid to rest with nature. can be laid to rest with nature.

Discover how you or your loved ones

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.

See which cemeteries offer this See which cemeteries offer this option locally. option locally.

PEACE OF MIND AGING & WELLNESS SPECIALISTS

Kristen Nebel, DO 3413 Harvest Dr, Ste 1 • Ronks 717-723-8351

PeaceOfMindAging.com

An oasis of wellness and comfort for patients and their loved ones. Providing inhome physician care for persons with dementia or at end of life, as well as caregiver support, end-of-life death doula services, and a variety of specialty therapies. See ad, page 25.

SIMPLE FUNERALS

40 N Charlotte St • Manheim 717-664-1500

SimpleFuneralsPA.com

At Simple Funerals, we pride ourselves on serving families with dignity, respect and compassion, offering affordable funeral services that focus on simplicity and value. Planning, pre-planning, cremation, traditional and green burial services are available. See ad, page 18.

Homefields

Care Farm is Lancaster County’s longest-running community-supported agriculture program and has created vocational and volunteer opportunities for hundreds of people who have a disability or other barriers to traditional employment. We’ve provided over 300 varieties of fresh fruit and vegetables to families like yours for

LIVENGOOD FAMILY FARM

Pastured-Raised Meats, Eggs & Produce 1648 Morningside Dr • Lancaster 717-327-6817

LivengoodFamilyFarm.com

Our regenerative farm offers organically grown produce and pasturedraised meat & eggs and feature intensively rotated grazing. Our ruminants are 100% grassfed and our pork and poultry are free of GMO, soy and corn. Shop online. Convenient farm pickup. Consider hosting a delivery point in your area.

RODALE INSTITUTE

611 Siegfriedale Rd • Kutztown 610-683-1400

RodaleInstitute.org

Rodale Institute is a 501(c)(3) nonprofit dedicated to growing the regenerative organic agriculture movement through rigorous research, farmer training, and education. Over our 75-year history, we have proven that organic farming is not only viable, but essential to humanity’s survival. Our visitor’s center includes a wide selection of gifts and goods for the farm and plant enthusiast. See ad, page 17.

Functional Medicine

FUNCTIONAL HEALTH OF LANCASTER

Dr. Mary Regan, DNP, CRNP, IFMCP 2207 Oregon Pk, Ste 301A • Lancaster Info@FH-Lancaster.com 717-490-6227 (call or text) FH-Lancaster.com

Looking for a holistic root cause approach to your health and wellness? Functional Health of Lancaster provides comprehensive adult primary care, functional medicine, IV supplement therapies, nutritional support, thermography and yoga therapy, addressing important health needs and wellness goals. Membership plans available. See ad, page 35.

KULP NUTRITION & WELLNESS

Dr. Donna Kulp, DC, DACBN, IFMCP 52 Morgantown Road • Reading 610-208-0404 KulpChiropractic.com

Dr. Donna Kulp helps patients achieve health and wellness goals through finding the root cause of illness by considering individual biochemistry, health history, genetics, lifestyle, exercise, and stress to create customized wellness programs for all body systems, including the immune, endocrine, and gastrointestinal systems. See ad, page 41.

Functional Neurology

LANCASTER BRAIN & SPINE

221 Granite Run Dr • Lancaster 717-299-9600 LancasterBrainAndSpine.com

Our mission is to improve the lives of people suffering from complicated neurological and musculoskeletal conditions, by utilizing cutting-edge diagnostic testing and customized brain-based treatment plans. See ads, pages 14 and 41.

Herbalism/ Herbal Medicine

GREEN ENCHANTMENTS, LLC

Cara Marino OTR/L and Holistic Herbalist 860-604-5125

Cara@GreenEnchantmentsShoppe.com GreenEnchantmentsShoppe.com

Green Enchantments offers Holistic Herbal Medicine from an Occupational Therapist mindset in order to provide 100% handmade organic and/ or ethically sourced remedies to promote physical, emotional, and spiritual quality of life utilizing internal and external approaches. We additionally offer individualized consultation services using a complementary perspective of allopathic and holistic education.

HARNER’S HERBALS

Located at the Shoppes on Main in Robin's Nest

345 W Main St • Birdsboro HarnersHerbals.square.site

With 15+ years of herbal experience, we offer highquality services and herbal remedies to promote a healthier well-beingphysically, emotionally and spiritually - including a bulk herbal apothecary, herbal teas, tinctures & remedies, herbal consultations, herbal smudging/clearings, reiki master, energy work & intention-based work.

HERBS FROM THE LABYRINTH

Master Herbalist Sarah Preston Radiance, 13 W Grant St • Lancaster 717-290-1517

HerbsFromTheLabyrinth.com

Long-time Herbalist Sarah Preston crafts small-batch herbal body-care and wellness products, teas, tinctures, syrups, salves and creams using organically grown and ethically sourced wildcrafted herbs. Consultations and custom blends available. Products found at Radiance and Lemon Street Market, both in Lancaster. See ad, page 28.

SECURE A SPOT

Holistic Wellness

beU

COMPLETE

Tansy Rodgers

Lancaster • Virtual 717-281-1102

TansyRodgers.com

Tansy understands the impact that energy healing has on your health, happiness, and self-confidence. Using a variety of holistic modalities, she specializes in burnout, gut health, ADHD, chakra work, energy balancing, emotion release, mobility work, and self-confidence.

JACKIE’S OIL CONNECTION

Jacquelyn Donati, LMT, dõTERRA Wellness Advocate 610-781-7310

Jackies.Oil.Connection@gmail.com

My.DoTerra.com/bluemountainmassage

Discover how to support your health with essential oils and simple lifestyle shifts. With education and guidance, you can achieve a wide range of health and wellness goals using natural solutions. Request info about free classes or to schedule a personal wellness consultation.

RESTORE YOUR ENERGY

Deb Gallagher, RN, AP Lancaster 717-203-9666

RestoreEnergy12@gmail.com

RestoreYourEnergy.org

Experience Eden Energy Medicine, a practice created by Donna Eden, healer, author and teacher. This method assists with balancing our nine energy systems which can become blocked by stress, pain and illnesses. When the energy is balanced, sleep, joy, concentration and immunity improve, and our body’s natural ability to heal can begin.

ZEN & FIT WITH SARA

1864 Oregon Pike • Lancaster 717-598-1628

ZenAndFitWithSara.com

Sara Esh is a certified health coach, personal trainer, and a yoga, Pilates, aerial silks and barre instructor. Her private and group classes are for all levels; any age, gender, shape and size. Each class leaves clients feeling motivated, inspired, refreshed and fulfilled. See ad page 31.

Home Improvement

HUGHES HOME SERVICES

Green Cleaning Professionals

Samantha Hughes

SamanthAnneHughes@yahoo.com 717-538-6383

We offer weekly, bi-weekly or monthly services, as well as “deep cleaning” and organizing using organic, safe environmentally kind products. We’d love to help meet specific goals and desires to make your home healthy and happy! Please reach out to schedule a free consultation. See ad, page 22.

Homeopathy

RUTA HOMEOPATHIC & COMPLEMENTARY MEDICINE

Toll House Shoppes 4453 Penn Ave, Suite 8

Sinking Spring 646-204-9199

RutaComprehensive.org ChildrensDestinies.org

Dr. Serguei Krissioukis an experienced practitioner of homeopathic and other complementary medicines with a background in pediatrics. He provides children and adults effective and harmonizing management for acute and chronic health conditions such as depression, anxiety, ADHD, sleep disturbances, eating disorders and more. Telehealth appointments available.

Hypnosis

ROXANNE FOURA, QHHT

Quantum Hypnosis Healing Therapy 717-380-6334

RoxanneFoura@hotmail.com

RoxanneFoura.com

Quantum Hypnosis Healing Therapy can assist with a healing journey emotionally, spiritually, physically and energetically by helping individuals release past traumas, and providing a deeper understanding of their life purpose. See ad, page 26.

YOUR QUANTUM HEALING EXPERIENCE

Dan Ober, Level 2 QHHT

313 W Liberty St, Ste 137 • Lancaster 717-727-1090

YourQuantumHealingExperience.net

QHHT – a safe and comfortable way to release lingering emotional and physical ailments. Utilizing a natural hypnotic state, our clients work directly with their subconscious self to access information they normally wouldn’t have and many times relive a past life experience.

Integrative Medicine

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 well-being. IV therapies can support hydration, weight loss, increased energy, improved immunity, address nutrient deficiencies and more. See ad, page 27.

FUNCTIONAL

HEALTH OF LANCASTER

Dr. Mary Regan, DNP, CRNP, IFMCP 2207 Oregon Pike, Suite 301A • Lancaster Info@FH-Lancaster.com 717-490-6227 (call or text) FH-Lancaster.com

Our intravenous (IV) supplement therapy provides bioavailable nutrients to help you recover, rejuvenate, repair and rebuild. IV therapy delivers vitamins, minerals and nutrients to the body quickly, efficiently and effectively by bypassing the gastrointestinal tract, allowing for direct cellular uptake. Membership plans available. See ad, page 35.

Lab Testing

ANY LAB TEST NOW

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

AnyLabTestNow.com/Lititz

Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcoholtesting services, vitamin B12 injections and more. See ad, page 55.

Lymphatic Therapy

AQUA BLUE WELLNESS CENTER

2435 Old Philadelphia Pk • Smoketown 717-656-8615

AquaBlueWellnessCenter.com

Over the past 18 years of treating our clients, we’ve found that supporting the proper flow of lymphatic fluid through electro-lymphatic therapy positively affects many conditions including: lymphedema, edema, cancer, Lyme disease, heart disease, enlarged prostate, post-injury/surgical healing and more. See ad, page 27.

CREATE BALANCE

Clarissa Stewart LMT, CLT, RYT 717-538-3197

CreateBalanceWellnessCenter.com

Lymphatic Therapy is a technique used to stimulate lymphatic flow and transport the lymph to non-congested areas. Manual Lymphatic Drainage provides relief from headaches and sinus related issues. It promotes recovery after oncology procedures and reconstructive surgery. See ad, page 26.

Markets

KIMBERTON WHOLE FOODS

Wyomissing, Douglassville, Kimberton, Downingtown, Ottsville, Collegeville, Malvern

KimbertonWholeFoods.com

A family-owned and -operated community market with a commitment to integrity, sustainable agriculture and fair trade. We carry organic produce, raw dairy, humanely raised meats, specialty and gourmet foods, baked goods, supplements, natural body care, and household items, cards and books many from our over 150 local producers, as well as healthy take out, eat-in and to-go items. See ad, back cover.

LEMON STREET MARKET

241 W Lemon St • Lancaster 717-826-0843

LemonStreetMarket.com

We are an independent & woman-owned grocery store with a focus on sustainable and healthy living, with many local, organic, vegan and gluten-free options. We’re open 7 days a week, including our kitchen, serving coffee, tea, espresso, fresh juices, smoothies, and grab-and-go takeout items. See ad, page 17.

Martial Arts

KUTZTOWN MARTIAL ARTS

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

KutztownMartialArts.com

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

Mattresses Natural/Organic

GARDNER’S MATTRESS & MORE

830 Plaza Blvd • Lancaster

717-299-6228

GardnersMattressAndMore.com

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.

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 4.

Native/Ecological Gardening

MAYAPPLE NATIVE

LANDSCAPING

717-390-5832

Hello@MayappleNative.com

MayappleNative.com

We can help you turn your property into an inviting, sustainable, low-maintenance haven for you and the wildlife you love. Mayapple provides design and installation of pollinator-loving gardens, rain gardens, native meadows, natural stonework and more. Visit the website to book a consultation. See ad, page 16.

Natural Awakenings Mission Statement

To empower individuals to live a healthier lifestyle on a healthier planet. To educate communities on the latest in natural health and sustainability. To connect readers with local wellness resources and events, inspiring them to lead more balanced lives.

WAXWING ECOWORKS CO.

Elyse Jurgen, MEd, CBLP

717-676-1045

WaxwingEcoWorks.com

Waxwing EcoWorks Co. offers native/ecological gardening consultation, design, build, stewarding and educational services to enhance human well-being and support dwindling wildlife populations. We work alongside you to make your vision come to fruition! Explore our website and online listing for more details. See ad, page 19.

Naturopath - Traditional

HEALTH BY DESIGN CLINIC

Jeannie Peck, Traditional Naturopath 717-556-8103

HBDClinic.com

By getting to the root cause and addressing the whole body, we provide nutrition and detoxification services for adults and children using an integrative functional medicine approach. We offer nutritional consultations, professional supplement recommendations, and more.

Naturopathic Doctor

HEALTH FOR LIFE

Ann Lee, ND, L.Ac 112 Cornell Ave • Lancaster 717-669-1050

DoctorNaturalMedicine.com

Learn how your symptoms are connected, get answers and achieve improved health and well-being as we facilitate your body’s ability to heal itself through acupuncture and naturopathic medicine. Special focus on hormone balancing and fertility (now offering DUTCH hormone testing).

Nutrition

AGING STRONG NUTRITION

Tammy Phillips, MS, CNS Clinical Nutritionist & Herbalist Oley, PA or Telehealth 610-587-2180

AgingStrongNutrition.com

Through personalized evidence-based nutrition counseling, coaching and targeted supplement interventions, Tammy works with clients to promote optimal brain and body wellness and restore resilience. Specialties include: healthy weight management, hormone imbalance, digestive wellness, and mental health including addictions and disordered eating.

FUNCTIONAL HEALTH OF LANCASTER

Rileigh Smith, MS, CNS, LDN, CHHC 2207 Oregon Pk, Ste 301A • Lancaster Info@FH-Lancaster.com 717-490-6227 (call or text) FH-Lancaster.com

Taking a root cause approach to nutrition as part of your overall health and wellness, Rileigh offers expertise in the areas of cardiometabolic, gastrointestinal, renal, endocrine, bone disorders, insulin resistance, diabetes, hypertension, metabolic syndrome, food sensitivities, gastric reflux, SIBO, h. Pylori, candida overgrowth, chronic kidney disease, menopause, male health, osteoporosis and more. See ad, page 35.

NUTRITION FOR LIFE

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

Clinical nutrition service based on a comprehensive assessment, each client receives a personalized treatment plan to help them re-balance and restore the body. Lori will provide specific recommendations for the client’s individual needs. One-on-one support is given to help clients reach their goals and live healthier lives. See ad, page 35.

Pet Care

TILL WE MEET AGAIN

In-home Pet Euthanasia 717-808-4654

TillWeMeetAgain.com

For some, euthanasia of their pet at the veterinary hospital is simply not an option. Dr. Mark Huber and his wife Stacey provide home euthanasia for dogs and cats in the most comfortable environment possible-your home-with the intention of bringing peace and comfort to ease the pain of losing a beloved pet. See ad, page 39.

Skincare

GSL ORGANICS

216 S Church St • Quarryville 717-844-1444

GSLOrganics.org

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

Sound Healing/Music

RESONATE YOU

Jen Lobo Rose Lititz/Lancaster ResonateYou@gmail.com ResonateYou.com

Jen Lobo Rose, a voice teacher for over 20 years, will help guide you to release your singing or sounding voice to help in your own personal well-being and healing. Offering private lessons, group classes and sound meditations.

SOUNDWISE SCHOOL OF HARMONIC THERAPY

SOUNDWISE HEALTH ASSOCIATES, LLC

Lana Ryder, Director and Senior Instructor, Sound School

313 W Liberty St, Suite 263 • Lancaster

610-301-4356

SoundwiseHealth.com

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

Specialty Foods

KWEE-JACK FISH CO

Wild Alaskan Salmon & Halibut Shares 717-842-0180

EatWildSalmon.com

Sustainably harvested wild Alaskan seafood available, fisherman-direct. Preorder online seasonally for local pick-up of sushigrade delicious nutrition, deep-frozen at the peak of freshness to enjoy throughout the year.

MISTY CREEK GOAT DAIRY

43 W Eby Rd • Leola

717-656-4628

The Miller Family Farm offers milk, caramel, 15 varieties of quality cheeses and liquid and bar soaps made from nourishing goat's milk, known to be easier to digest and gentle on the skin. See ad, page 33.

And let them know you

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 13.

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 self-doubt. No grades or red pen. Sharing optional. Mischief a must. See ad, page 36.

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 27.

SHALOM THERMOGRAPHY

Darlene Heath, DC, CTT

14 W Main St • Landisville 717-530-5555

HeathWellnessCenter.com

Thermography provides a non-invasive view of potential health concerns in the breast and body. Used as a risk assessment tool, thermography is able to detect inflammation and metabolic changes, and offers a proactive, preventionfocused approach to health care. See ad, page 31.

Weight Loss

HEALTH BY DESIGN

Jeannie Peck, Traditional Naturopath 717-556-8103 HBDClinic.com

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

Yoga

BLDG.7 YOGA

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

Bldg7Yoga.com

A community-based yoga studio that offers something for everyone! BLDG. 7 includes three different practice rooms, a wide variety of daily classes, unique monthly workshops, free weekly mediation, plus options for children. We strive to create a safe space for our community to connect and live healthier together.

Always remember that you

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 7.

MINDFUL YOGA AT SAINT JAMES

119 N Duke St • Lancaster 717-397-4858

SaintJamesLancaster.org/Yoga

A simpler style of yoga that helps achieve a higher level of connection with one’s mind, body and spirit by focusing on the present moment. Is suitable for a wide range of body types and abilities. Inperson and via Zoom. See ad, page 13.

THE YOGA PLACE

9 Hahnstown Rd • Ephrata 717-336-5299

TheYogaPlaceInEphrata.com

The Yoga Place is a friendly community dedicated to helping you find peace of mind and healing. We offer in-person and online yoga and meditation classes. We also provide services in Life Coaching, Grief Recovery and Yoga Therapy.

WEST END YOGA STUDIO

221 W Walnut St • Lancaster

WestEndYogaStudio@gmail.com

WestEndYogaStudio.com

A diverse yoga studio offering a full range of yoga, meditation and movement classes, in studio, outdoors and 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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More businesses, organizations, practitioners and services are listed on our website. Scan the code or go to NALancaster.com or NABerks.com and click on the Directory (top of screen).

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