Natural Awakenings Lancaster/Berks June 2023

DR. MARK HYMAN on Making Our Health Span Equal Our Lifespan

Leadership Skills for Dads

Benefits of Good Posture

Carbon Conscious Cookouts

MEN’S HEALTH

KULA KAMALA FOUNDATION & YOGA ASHRAM

AYURVEDA SERIES Managing Life

A comprehensive series of workshops covering the foundations and rituals of Ayurveda.

JUNE 10th 9:00AM - 12:00PM AYURVEDA & THE DOSHA $39

Explore the dosha & how they manifest in the body. Learn your prakriti (birth dosha). Discover your vikruti (current state) Explore how the dosha can affect life And MORE!

JUNE 17th 9:00AM - 12:00PM RITUCHARYA ~ SUMMER RITUALS $39

Learn Ritucharya (seasonal rituals) for Summer that counteract the more troublesome effects of the dosha and provide a greater sense of balance, joy, and wellness

JUNE 24th 9:00AM - 12:00PM RELATIONSHIPS & THE DOSHA $39

Learn how the qualities of the elements and the dosha influence and impact our relationships. Develop tools to navigate the effects our dosha have in relationships

JULY 29th 9:00AM - 12:00PM DINACHARYA ~ DAILY RITUALS $39

Consistency is an important part of maintaining balance for your dosha. Dinacharya is a beautiful approach to the practice of daily rituals for that very purpose.

AUGUST 12th 9:00AM - 12:00PM RITUCHARYA ~ AUTUMN RITUALS $39

How to navigate another change of season and its affect on the doshas Explore a variety of rituals for each dosha. Learn how to apply practices according to the ayurvedic clock.

SEPTEMBER 30th 9:00AM - 12:00PM COMMON HERBS $49

Learn the seven of the most commonly used herbs in Ayurveda, including their rasa (essential taste), vīrya (potency), and vipāka (matured taste). Tea making included!

OCTOBER 28th 9:00AM - 12:00PM MEDICINAL GHEE $49

Turn butter into liquid gold through the clarification process. Learn the healing benefits of Ghee and how we can use it in our foods, on our bodies, and as part our rituals

NOVEMBER 18th 9:00AM - 12:00PM RITUCHARYA ~ WINTER RITUALS $39

Each dosha can be easily impacted by the cold & slow qualities of the season and these qualities are often difficult to maneuver Learn the components of Ritucharya for Winter

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

A Life ChangingSmile

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Dr. Owen Allison Dr. David Lambert

More than the Sum of Our Parts

Forever young is out, strong and sustainable are in. Graceful aging has evolved into a more refined version of what it means to live longer, adorned in the style of integrity that treats our bodies and minds with the quality approaches they deserve. Destiny is in the details, and we have reached that point in our wellness evolution where research and professional insight are intersecting with personal experience. The soul doesn’t have to be sold on what works; it knows and speaks the truth.

We are more than the sum of our parts, and holistic approaches are now close to standard practice. But we need those parts to make us whole, and they are valuable and worth our utmost attention and care. Longevity and quality of life can align when sources of vitality, sustainability and sensuality are prioritized.

This issue takes a noble look at the strength that comes from within and its various origins. Whether optimizing nutrient density and metabolic pathways that utilize the food we eat or fine-tuning posture and spinal health, our bodies respond with vigor. And whether it is enhancing libido naturally or being authentic and true to ourselves by sharing emotions, our spirits open and soar with the positive reinforcements of selfexpression and connection.

Family physician and senior advisor for the Cleveland Clinic Center for Functional Medicine Dr. Mark Hyman shares strategies for enhancing the processes that are vital to even more complex homeostasis. His own daily choices illuminate the deeply nourishing and refreshingly simple steps that strengthen, fuel and clear our systems, and ultimately satisfy our senses.

It feels good to move our bodies and eat clean, delicious meals. It is satisfying to breathe fresh air and laugh with trusted friends. Both tangible and intangible supports hold us up, buoy our spirits and help us feel out our place in this world. We build our internal and outer communities each unique, yet synergistic, and connected in a powerful way. Tuning into the conversations we have in both of these realms is a helpful tool for harnessing our awareness, choosing our focus and returning again and again to mindful living in relationship with self and others.

This summer season offers a bounty of outdoor beauty, more hours of sunlight and mild, slower evenings for muchneeded personal solitude or gathering with our chosen communities. And this month is the perfect time to celebrate the special males in our lives—those unique beings that add the spice, humor or even partnership to our days and nights. We appreciate the balance they provide in our diverse and colorful world, and honor all that they share.

Here’s to all the joys of summer!

Co-Publishers/ Kendra Campbell

Executive Editors Jacqueline Mast

Editor Martin Miron

Contributing Writers Sheila Julson Lottie Sass

Design & Production Steffi K. Kern

Sales & Marketing Kendra Campbell Lori Johnson

Social Media/Website CC Innovations

CONTACT US

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Natural Awakenings Lancaster/Berks @NAwakenings @natural_lancasterberks

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Jacqueline Mast and Kendra Campbell, Co-Publishers

Jacqueline Mast & Kendra Campbell

Comprehensive Yoga Teacher Training for Commuters

Nonprofit Kula Kamala Foundation & Yoga Ashram is offering 200hour yoga teacher training beginning this month for commuters, from June 28 through October 1 (Wednesday evenings virtual, Sundays full day onsite). The course covers yoga ethics, asana, pranayama, meditation, history, sound and chanting, mantra, mudra, anatomy, pathology, alignment, yoga psychology, Ayurveda, gentle yoga, chair yoga, props and more.

Commuters must complete eight hours of seva (volunteering) at the ashram and attend one required weekend retreat. Options are Sadhana, The Path of Practices, on July 21 to 23; or Trauma & Yoga: Tools & Techniques to enhance Safety, Sincerity & Parasympathetic Function, from September 8 to 10.

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 benefits that include stress reduction, greater focus and clarity, and overall improved health and happiness.

Cost is $3,400. Location: 17 Basket Rd., Reading. For more information, call 484-509-5073, email KulaKamalaFoundation@me.com or visit KulaKamalaFoundation.org. See ads, pages 3 and 54.

Soundwise Health Accepting 2024 Applications

Soundwise School of Harmonic Therapy is accepting enrollment applications for the January 2024 term. In its second year, 13 students will graduate in July. All have completed the six modules, with some students opting for two additional electives plus a trauma-informed workshop. A prerequisite class must be completed before acceptance into the school or any individual classes offered by Soundwise Health at venues in Lancaster, Harrisburg and York.

Owner Lana Ryder says, “Lots of people are inquiring about learning sound healing or how to choose a virtuous sound practitioner. Our main sound instructors have studied with some of the best teachers known throughout the global sound community. Most have their own established, successful practices serving the community with both individual and group sound events.”

Soundwise School of Harmonic Therapy is for anyone ready to commit to understanding the basics of both the art and science of sound healing, and to acquire adequate training, knowledge and experience to become a virtuous sound practitioner of skillful means and integrity.

Location: Main studio – 313 W. Liberty St., Ste. 263, Lancaster. For more information, call 610-301-4356, email SoundwiseHealth@ aol.com or visit SoundwiseHealth.com. See ad, page 53.

110 Tulane Terrace, Lancaster PA

LancasterFriends.org

(717) 533-2300

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

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Integrative Healing Arts Studio Events

Integrative Healing Arts Studio will host multiple affordable events related to stress reduction and relaxation this month to help participants cope better with stressors and feel more at ease in daily life.

Three scheduled meditations (registration required) include a Full Moon meditation from 10 to 11 a.m., June 4; a Lavender and Amethyst Journey that includes a lavender essential oil blend and amethyst crystal ($20) from 6 to 7 p.m., June 13; and a New Moon manifesting meditation ($15), from 10 to 11 a.m., June 18. An Integrative Reiki Clinic ($25) is offered from 2:30 to 4:30 p.m., June 24.

Author Jeff Dengler will be signing his new book, Spirits of Shoemakersville Road, from 2:30 to 4:30 p.m., June 10. There will be additional open hours and specials from 11 a.m. to 4 p.m., June 17, for the Art on the Avenue West Reading annual street fair.

Cost is $15 to $25. Location: 546 Penn Ave., West Reading. For more information, call 610-451-9577, email HealingArts42@gmail. com or visit IntegrativeHealingArtsStudio.com. See ad, page 13.

Midsummer Holistic Expo

The third annual Therapeutic Thymes magazine Midsummer Holistic Expo will be held from 10 a.m. to 6 p.m., July 8 and 11 a.m. to 5 p.m., July 9, at the Lancaster Farm & Home Center. The Expo brings together vendors, speakers, healers, authors, food trucks, crystals, reiki, readers, psychics, pendulums, jewelry, oils, herbs and other holistic items. Eagle Skyfire will be the keynote speaker.

Saturday speakers include Jan Helen McGee (psychic), Skyfire (keynote), Sabrina McQuarrie (Sabrina’s Spells & Crystals), Heart Song Connection, LLC, Kate Andrews (LifeWave Phototherapy Patches) and Roxanne Foura (QHHI).

Sunday’s speakers include Lana Ryder (Soundwise), Lisa Benjamin Paris (Astromythic Astrology), Amy Henderson (Black Walnut Botanical) and Tansy Rogers (beU Complete).

Cost is $5; free to 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 4.

Lady Lynora’s Customized Gemstone Treasures

Available at Lady Lynora’s Gemstone Treasures and Gifts, in the Leesport Farmers Market, Handmade Gemstone Trees by Lisa make great gift items. Purchase them at the stand or request to have one made with a specific stone.

Julie Barracato says, “We have several weekend events we will be participating in, including Holistic Market Days at Leesport Farmers Market on June 3 and July 1. Regular market hours have changed to 8 a.m. to 6 p.m. on Wednesdays, and with prior arrangements, our stand will remain open until 7 p.m. Please call or text to arrange shopping after 6 p.m. Orders can also be placed online and arranged to be picked up or shipped.”

Additional events include the NEPA YogaFest Holistic Fair at Montage Mountain on June 10 and 11 and the Pottsville Outdoor Vendor Market on June 17 and July 1.

Admission is free. Location: Bldg. 312, Gernants Church Rd., Leesport. For more information, call 570-573-1651, email Julie@ LadyLynora.com or visit LadyLynora.com. See ad, page 21.

Find Obedience Training by Clever Hound at Godfrey’s Dogdom

Clever Hound Dog Training is partnering with Godfrey’s Welcome to Dogdom to provide onsite six-week training sessions plus private training. Megan Esherick, CPDT-KA CDTI, is a certified professional dog trainer with many years of experience in a variety of dog sports. She recently founded The Clever Hound LLC after 17 years as a service dog trainer, and is also a certified trick dog instructor through Do More With Your Dog. She uses a positive, reward-based training process that is based on the principles of clicker training, a method in which desirable behavior is marked with a soundmaker and then reinforced. Clever Dog is an obedience and life skills class for puppies 8 weeks and up or adult dogs. Basic obedience cues include sit, down, come and leash walking. Scent Work is for dogs 8 weeks and older and follows the AKC and CPE Scent Work protocols. No previous training is required.

Cost is $180 for six-week Clever Dog sessions; $150 for six-week Scent Work sessions. Location: Godfrey’s Welcome to Dogdom, 4267 New Holland Rd., Mohnton. For more information, email CleverHoundDogTraining@gmail.com or visit CleverHoundDog Training.com and GodfreysDogdom.com. See ad, page 38.

Borja Offers Nutrition for Life

Lori Borja is offering clinical nutrition services at The Spine and Wellness Center, in Exeter. In addition to one-on-one nutrition services with clients, she also provides cooking demonstrations in her nutrition center/kitchen for individuals and groups. A cooking demo: Eating Healthy with Friends, will take place at 6:30 p.m., July 25, with educational information, food samples and recipes. Learning how to prepare meals and snacks is easy, healthy and fun for summer gatherings.

Borja, a Pennsylvania-licensed registered nurse and certified nutrition specialist—the gold standard for advanced nutrition professionals—provides clinical nutrition services to help others regain their health and manage or prevent disease. Each client receives a personalized treatment plan with recommendations based on their individualized needs and lifestyle. She is passionate about supporting her clients to help them reach their goals and live healthier lives.

Cost is $10 per person. Location: 3933 Perkiomen Ave., Ste. 104, Reading. RSVP to LBorja@SpineAndWellness.org. For more information, call 484-769-6866 or visit SpineAndWellness.org. See ads, pages 23 and 53.

Creative Writing Support Workshops

Write from the Heart doesn’t just teach writing, it opens us to feeling present and alive. Uplifting, be-who-you-are workshops gently awaken the creative spirit with humor and warmth. A safe haven from stress for all ages. Take a break from perfectionism and self-doubt. No grades, grammar, or anxiety.

Melissa Greene

Megan Esherick

Education | Design | Build | Steward

“Building Biodiversity With Hands-On Experiences” www.waxwingecoworks.com

SHIFTS HAPPEN

Conflict is normal. How we choose to respond is what really matters...

The Imperial Terrace is the Place to Be

The new Imperial Terrace at the Imperial Restaurant is open for Sunday Brunch through September 3. Patrons can enjoy a scrumptious, freshly prepared Sunday brunch buffet or host a wedding or special event outdoors, indoors or both.

The expansive, partially covered outdoor terrace and venue seats more than 100 people and features spectacular views overlooking the Lancaster City skyline.

Cost is $45 for adults, $22 for children. Location: Holiday Inn Lancaster, 26 E. Chestnut St., Lancaster. For brunch reservations, call 717-399-4040 or 717-394-0900, and for more information, visit TheImperialBallrooms.com/terrace. See ad, page 33.

Hospice Volunteer Training in August

Divorce/Custody Mediation Conflict Coaching Facilitation & Training

Preserve Relationships. Contact us today: 717-219-7174

www.PangeaMediation.Solutions

Hospice & Community Care volunteers make important contributions to the lives of patients and their families every day. To become a volunteer, all that is needed is a desire to make a meaningful difference. A comprehensive training program will be provided. The next volunteer trainings are from 6 to 9 p.m., August 1, 3, 8 and 10, at Hospice & Community Care. Hospice volunteers are sensitive to others, non-judgmental, have the ability to listen and really care. Individuals do not need prior experience with hospice to sign up.

Patient and family support options include home hospice (in patient homes), senior living facility visitors, veteran volunteers, bereavement volunteers, hospice inpatient center volunteers and hairdresser and pet therapy volunteers. Other options include office and foyer volunteers, as well as special projects such as fundraising and community relations.

Location: 685 Good Dr., Lancaster. For more information, call 717-295-3900, email Info@ HospiceCommunity.org or visit HospiceCommunity.org. See ads, pages 33 and 51.

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Tails, Trails and Ales at Berks Nature Tails,

Trails and Ales returns to The Nature Place from noon to 3 p.m., September 11, with live music, pet-friendly vendors and food trucks for people and dogs. Oakbrook Brewing will be pouring glasses of locally brewed beer and Berks Nature educators will lead groups on “pack walks” across the trails of Angelica Creek Park.

Director of Communications Regan MollDohm says, “Not all public, open spaces welcome our four-legged family members, but all of Berks Nature’s public preserves and trails are dog-friendly to provide you and your entire furry family with meaningful experiences in the great outdoors. The annual Tails, Trails and Ales event not only celebrates these opportunities, but raises awareness of what it means to be a Leave No Trace trail user while out and about with your four-legged companion.”

General admission is free, VIP pass is $35. Location: 575 Saint Bernardine St., Reading. For more information, call 610-372-4992, ext. 111, email Regan.Dohm@BerksNature.org or visit BerksNature.org. See ads, pages 35 and 53.

”

Groff to Receive Regenified Certification

Cedar Meadow Farm owner Steve Groff expects to receive certification by Regenified, one of the leading verification standards for regenerative produce and products, and one of only three recognized by Whole Foods Market, this summer. The testing of his soil in May was “off-the-charts positive,” he says, and one of the best ever seen by the Regenefied experts. With this verification, Groff’s produce will display the Regenified mark at wholesaler locations, and his cannabidiol (CBD) will be among the first on the market that Regenified has labeled.

Regenerative farming practices and the companies requiring them are increasingly on the rise. They are evaluated on outcomes-based data versus process-based, which is how organic practices are measured. For example, the nutrient density of produce is measured and tested. The rigorous verification process includes factors such as soil health, consistency of living roots, percentage of ground cover, beneficial insects, speed of water infiltration and aggregate soil stability.

For more information, call 717-723-3770, email Hello@CedarMeadow.farm or visit DiscoverBetter.Life and Regenified.com. See ads, pages 49 and 55.

Regenfied staff conducting soil study

Smartphones Make Poor

Babysitters

Parents are busy people, often juggling multiple commitments. Add a toddler meltdown to the mix, and it is easy to understand why parents may reach for a tablet, smartphone or other screen to calm and occupy the child. A new study published in JAMA Pediatrics found that children pay a price for this strategy.

Researchers at the University of Michigan concluded that the frequent use of mobile devices to calm young children may displace their opportunities for learning emotion-regulation strategies over time. The cohort study involved a sample of English-speaking parents of typically developing children aged 3 to 5. The scientists gathered baseline data at the start of the study, as well as follow-up evidence after three months and six months.

The participating parents used a five-point scale to report how often they used mobile devices to calm upset children. At each follow-up, the child’s executive functioning and emotional reactivity were assessed. The study found that the frequent use of mobile devices for calming young children was associated with increased emotional dysregulation, especially in boys, and included rapid shifts between sadness and excitement, greater impulsivity and sudden mood changes.

Herbs and Spices Promote Gut Health

A 2022 research study published in The Journal of Nutrition suggests that herbs and spices may be unsung heroes in the quest for gut health. The three-period, randomized, controlled-feeding study involved 54 obese or overweight adults aged 30 to 75 with at least one other risk factor for cardiovascular disease, such as elevated glucose or triglycerides.

Participants consumed the same average American diet for four weeks, along with one of three daily doses of spices and herbs—0.5 gram, 3.3 grams or 6.6 grams—which included cinnamon, ginger, cumin, turmeric, rosemary, oregano, basil and thyme. Fecal samples were collected at the start of the study and the end of each diet period. Researchers determined that consuming 3.3 or 6.6 grams of herbs and spices per day increased levels of the Ruminococcaceae bacteria, a major player in the maintenance of gut health. The highest levels of this beneficial bacteria were observed among those that consumed the highest levels of herbs and spices. The scientists recommend further investigation to identify the metabolic implications of their findings.

Ruslan Huzau/ShutterStock.com

Fran.Vila/ShutterStock.com

New Insights on Water Consumption Requirements

We have been conditioned to believe that eight glasses of water are required each day, but new research published in Science found that daily water needs vary based on numerous factors. Researchers studied 5,604 people aged 8 to 96 from 23 countries, measuring their water turnover—the amount of water lost and replaced each day. They found that for most healthy adults, drinking eight cups of water a day is unnecessary because water needs vary depending on age, sex, body size, physical activity level, athletic status, pregnancy, socioeconomic status and environmental characteristics such as latitude, altitude, air temperature and humidity. People that lived in less developed countries had higher water turnover than people from developed countries. While hydration should be prioritized, most people that pay attention to their bodies and drink when thirsty are likely drinking enough water.

Low Vitamin D Linked to Risk of Death

A new study published in Annals of Internal Medicine determined that vitamin D deficiency increases mortality risk. The findings were based on a survey of the vitamin D levels and genetic data of more than 300,000 people aged 37 to 73 that participated in the UK Biobank, a large-scale cohort study that began in 2006. Almost 19,000 deaths from all causes, as well as from specific causes such as cardiovascular disease, cancer and respiratory illnesses, were recorded through 2020.

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Microplastics Released by Tea Bags

Most mesh tea bags are made of 20 to 30 percent plastic, which can release microplastics and nanoplastics, causing harmful effects for both human health and the environment. In a study published in the journal Environmental Science & Technology, researchers found that one standard tea bag made with plastic released 11.6 billion microplastics and 3.1 billion nanoplastics into a cup of tea. The particles in the tea matched the nylon and polyethylene terephthalate in the original tea bag.

jatupronAdobeStock.com

Open Letter to Pause AI Experiments

A group of leading technology executives, researchers, academics and others from around the world have signed an open letter prepared by the Future of Life Institute calling for a six-month pause on large, humancompetitive artifi-

cial intelligence (AI) experiments. As of March 31, more than 1,800 CEOs and 1,500 professors had signed the letter.

“AI labs are locked in an out-of-control race to develop and deploy ever more powerful digital minds that no one— not even their creators—can understand, predict or reliably control,” the letter contends. The authors are concerned that “AI systems are now becoming human-competitive at general tasks.”

While AI systems grow more powerful, there is no natural law or barrier to technical progress. The letter’s authors and signers are asking all AI labs to pause the training of powerful AI systems so that safety protocols can be implemented to ensure the effects of these systems will be positive and the risks manageable. According to the letter, “If such a pause cannot be enacted quickly, governments should step in and institute a moratorium.” Individuals can view and sign the letter at Tinyurl.com/AImoratorium.

Safer alternatives include steeping loose teas with a stainless steel or silicone tea strainer, or purchasing tea from brands that offer plastic-free teabags. Organic teas may still have plastic in the tea bag, as the packaging is not overseen by organic-certifying organizations.

Plastic Rocks Found on Remote Brazilian Island

Brazilian researchers have discovered rocks formed from plastic debris in the permanently preserved area of Trindade Island, approximately 680 miles off the coast of Brazil. The island is a remote refuge for green turtles, which come by the thousands every year to lay their eggs. The only human inhabitants of the island are members of the Brazilian navy.

The team of researchers ran chemical tests on the rocks, called plasticglomerates, and determined that they were formed when fishing nets were dragged by the current and accumulated on the beach. It is believed that the nets melt when the temperature rises and they become embedded with the sedimentary granules and other debris on the beach.

lazaalaexa/ShutterStock.com

Dramatic

Drop in Arctic Ice Levels

New research published in the journal Nature has found dramatic changes in the composition of sea ice in the Arctic Ocean since 2007 caused by climate change. Norwegian Polar Institute researchers have monitored sea ice thickness in the Fraim Strait (a sea channel connecting the Arctic Ocean and the Nordic Seas that runs between Greenland and the Norwegian archipelago) for the past three decades. In 2007, a “regime shift” was noted in Arctic sea ice composition, from thicker and deformed to thinner and more uniform ice cover.

Researchers found that the amount of thick and deformed ice had dropped by half, and they believe the thinning may be irreversible. They link the ice thinning to a rise in Arctic surface temperatures, more energy absorption because of a reduction in reflected light off the sea ice and warmer ocean water. Younger, thinner ice could result in a loss of habitat for Arctic creatures, as thicker, ridged sea ice can be a haven to hide from predators. There are also consequences for humans. Thinner, more level ice is less challenging for ship navigation and, along with less ice and shorter ice seasons, may permit an increase in Arctic maritime traffic.

Artificial Intelligence That

Can See With the Mind’s Eye

A team of researchers from the National University of Singapore, the Chinese University of Hong Kong and Stanford

University are using artificial intelligence (AI) to decode human brain scans and determine what a person is picturing in their mind.

Participants underwent brain scans using a functional magnetic resonance imaging (fMRI) machine while looking at more than 1,000 pictures, such as a red firetruck, a gray building and a giraffe eating leaves. This fMRI data was processed by an AI model for roughly 20 hours per patient, as it trained to associate certain brain patterns with the different images.

To test the learning capabilities of the AI model, the subjects were then shown new images while undergoing fMRI. Upon reviewing the brain waves, the AI system generated a shorthand description of each person’s brain state and sketched its best-guess facsimile of the image the participant saw The AI-generated image matched the attributes (color, shape and other details) and semantic meaning of the original image approximately 84 percent of the time. Researchers believe that in a decade the technology could be used on anyone, anywhere.

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LABOUYRIEShutterStock.com

Greener Grilling

The aroma of tasty treats sizzling on an outdoor grill evokes memories of laughter among family and friends, picnic tables brimming with colorful foods and the joy of running barefoot in the grass. This year, consider adding a few eco-friendly upgrades to America’s favorite summer tradition.

Fuel Source Matters

The biggest environmental impact from outdoor grilling comes from the fuel source. Here is a handy comparison of the options.

n Charcoal briquettes are little chunks of carbon made by baking wood byproducts, sawdust and other additives. Charcoal burns inefficiently and produces caustic smoke before and after the useful temperature for cooking. To reduce the carbon footprint, consider sustainably sourced bamboo or coconut shells to flame up the barbie.

n Gas grills burn fossil fuels like propane or natural gas. On the other

hand, they produce fewer carbon emissions than charcoal, heat more quickly and can be turned off immediately.

n Electric grills may seem more eco-friendly for backyard cookouts, but most electricity is derived from fossil fuels. If the home runs on renewable energy, electric wins. Otherwise, gas grills have a smaller carbon footprint.

n Infrared is the latest in barbecue technology. These pricey outdoor grills can reach high temperatures quickly, use less fuel and cook foods evenly. Because they use electric or gas heating elements that radiate infrared waves to the food, they generally run for less time than other grills. One drawback is that their high temperatures can easily overcook or burn foods, especially ingredients that don’t need high temperatures, like fish, vegetables and other seafood.

Cleaning Is Paramount

Regardless of the fuel source, it is important to keep the grill free of grease and food particles to prevent more smoke. When the grill is still warm, clean the grates with a wire brush. If grates are already cool, scrub with baking soda and water.

Caramelized Fruits and Vegetables

Burgers and ribs may be synonymous with traditional cookouts, but the modern barbecue menu isn’t all about meat. Recipes abound for grilled veggies and fruits that lend a delicious smoky and caramelized flavor to these nutritious foods. Embrace the appeal of slightly charred corn on the cob, browned portobello mushrooms and grill-marked pineapple. If meat-free burgers won’t please the crowd, look for certified organic, grass-fed and locally raised meats.

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holistic health care from Lancaster Brain & Spine

by Lottie Sass

The specialists at Lancaster Brain & Spine are committed to providing individualized support by helping their patients heal, regain function and get back to living their lives as soon as humanly possible. They accept patients from Lancaster, central Pennsylvania and those traveling from neighboring states.

As a chiropractic, functional neurology and musculoskeletal rehabilitation clinic with a holistic approach to health care, they focus on determining the root cause of patients’ symptoms, looking at the whole person and not simply the isolated injury or issue that brought them in. This allows their team of experts to diagnose and treat a wide range of acute, complex and chronic neurological and musculoskeletal conditions without the use of medications or surgery.

Founder Shayne Bushong, DC, DCBCN, FABBIR, is a board-certified chiropractic neurologist with more than 25 years of patient experience. He specializes in the treatment of post-concussion syndrome and trau matic brain injuries, as well as dizziness and balance disorders. “My goal has always been to help, heal and empower my patients so their bodies and brains adapt to the world they’re in,” he shares.

The doctor began his career in Lancaster in 1998, subsequently bought the chiropractic practice and grew Lancaster Brain & Spine to incorporate the wealth of services they offer today, changing locations in 2020. He envisioned a full suite of specialist services under one roof to better serve patients struggling with complex, chronic syndromes and disorders.

Dr. Stephen Hazlett joined in 2013 to expand their expertise in exercise rehabilitation. In addition to completing more than 300 hours of postgraduate studies in clinical neuroscience, Hazlett is a certified personal trainer well-versed in performance enhancement and complex rehabilitation strategies, with a deep understanding of biomechanics. He helps patients with a variety of musculoskeletal and neurological issues by providing customized treatment plans and rehabilitation techniques.

After decades treating a wide range of conditions, the team specializes in helping patients that are often suffering from “invisible” chronic pain, migraines, concussions, dizziness, brain injuries, sports injuries, muscle pain and back pain, all of which can greatly impact day-to-day life. They provide a thorough bedside examination to properly assess and diagnose any underlying conditions.

Bushong has a special interest in concussions, and often educates patients and individuals about causes, symptoms and treatment plans. He says, “People often assume the only way to get a concussion is being hit in the head. While many concussions are caused this way, it’s not always the case. They can also be sustained from whiplash during a car accident or repeated falling without hitting your head.”

Many scientific studies show that while some people show immediate symptoms after sustaining a concussion, others present much later, or exhibit a combination of both. Due to the unpredictable nature of concussions and symptoms that vary from patient-to-patient, Bushong designed a special-

Dr. Shayne N. Bushong (top left) and Dr. Stephen R. Hazlett (top right) with staff

ized diagnosis and treatment process in order to provide the best possible care. Not only does he find this work rewarding and meaningful, but crucial to our healthcare system, because serious head injuries that go untreated can be life-threatening. One of the most important factors that Bushong and Hazlett take into consideration when treating patients is how differently the brain functions than the rest of the body. Lancaster Brain & Spine offers “intensive weeks” for patients with neurological conditions that are looking for answers and want to accelerate the healing process. This approach is time-intensive, but not hard on the body, with multiple treatments per day over the course of a week. “We developed intensive weeks because the brain isn’t like a muscle, where it breaks down and needs time to repair,” says Bushong. “It can handle more stimuli, and this method is known to provide faster, better results. We don't believe anyone should suffer with a neurological condition any longer than they have to, so this treatment gets you back to living your life as soon as possible.”

In order to accelerate the neurological or chiropractic healing process, Lancaster Brain & Spine invests in cutting-edge technology. “New devices are coming out every day that improve and speed up recovery time, and we want to help our patients regain function as quickly and effectively as possible,” explains Bushong.

Hazlett notes, “That's why the clinic invested in a Class 4 laser. It's one of the quickest, safest and most effective ways to heal a muscular injury, especially for conditions like sprains, strains, plantar fasciitis, arthritis, sciatica and more.” By combining custom plans with advanced medical treatment, Lancaster patients have experienced incredible results with laser therapy accelerating their healing process.

Free phone consultation. Lancaster Brain & Spine is located at 221 Granite Run Dr., in Lancaster. For appointments and more information, call 717-299-9600 or visit LancasterBrainAndSpine.com. See ads, pages 39 and 55.

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Comprehensive Wellness at Link Chiropractic Clinic

by Sheila Julson

Doctor of Chiropractic Thomas B. Wachtmann believes in health care, not sickness care, at Link Chiropractic, using a unique combination of chiropractic adjustments, spinal decompression, massage therapy, functional diagnostic medicine, neurotransmitter balancing and nutrition counseling for total health optimization. His approach to individualized patient care is focused on finding solutions to health problems beyond pain.

Wachtmann studied chiropractic medicine at the Palmer College of Chiropractic, in Iowa. A practicing chiropractic physician since 1996, in January 2011 he purchased Link Chiropractic, established in 1998, on Link Road, later moved to the current location and renamed it Link Chiropractic Clinic. “I have thoroughly enjoyed getting to know the Fleetwood area, along with the people who reside in this wonderful community,” Wachtmann says.

While some people may associate chiropractic care with simply alleviating back and neck pain, Wachtmann goes further to address whole person health. He uses a variety of adjustments

and non-invasive functional approaches to treat pain, but also conditions such as chronic fatigue syndrome, hypothyroidism, Hashimoto’s disease, fibromyalgia, hormonal imbalances, vertigo, digestive disturbances, insomnia and stress. These are all conditions that can be aggravated by spinal misalignments that pinch nerves and restrict blood flow.

While there are several types of chiropractic techniques and protocols, Wachtmann treats patients from newborns to seniors with non-surgical spinal decompression that relieves herniated discs and sciatica, and gentle physical manipulation of the spinal column. “I strive to educate those taking prescription meds for pain about healthier alternatives to receiving pain relief,” Wachtmann advises. “No matter how long one has dealt with neck and back pain, pain relief is possible with the correct treatment.”

Functional medicine, a large component of Wachtmann’s practice, combines targeted nutrition, functional genomic analysis (the study of how genes function and contribute to different biological pro-

Thomas B. Wachtmann, DC

LinkChiropracticClinic.com

cesses), infrared light therapy and massage therapy in each patient’s customized plan of health maintenance. While each plan is unique, one thing they all have in common is preventing the need for sickness care.

He recommends whole food supplements to maintain good health, and Link Chiropractic maintains a retail component inside the clinic. Wachtmann also uses neurotransmitter balancing, comprising a combination of supplements, auditory stimulation, vibration and visual therapy, and therapeutic exercises for treating vertigo and dizziness.

By means of comprehensive men’s and women’s health programs, his lifestyle medicine treats endocrine issues such as hormonal imbalances, which can affect mood, sexual desire, fertility and immunity. It considers physical, mental and social conditions such as diet, exercise, sleep and stress, and the doctor makes recommendations in those areas for improvement.

Education is a key component of Wachtmann’s approach. “I educate patients about the benefits and expected outcomes first and foremost, to ensure they’re comfortable with every procedure before it’s performed,” he says. He has treated professional athletes that include members of the Philadelphia Eagles and the Philadelphia Phillies, as well as professional musicians and fellow healthcare providers. He was the team physician for his local semi-professional football team, the Lehigh Valley Steelers, for three years.

Wachtmann’s staff includes a front desk secretary, insurance billing specialist, two massage therapists and two independent contractors for website design and marketing strategy. They all strive to maintain an inviting atmosphere and flexible hours, providing every patient with caring treatment to deliver the best results. “It’s amazing how our patients help spread the word about how well chiropractic and functional medicine are able to provide pain relief to our patients and help them enjoy better quality of life,” Wachtmann relates.

Link Chiropractic Clinic is located at 3130 Pricetown Rd., Ste. H, in Fleetwood. For more information or appointments, call 610944-5000 or visit LinkChiropracticClinic.com. See ads, pages 27 and 49.

WHAT EVERY MAN WANTS SEXUAL VITALITY

AT EVERY AGE

by Carrie Jackson

For men, sexual health is a key, but often overlooked, component of overall wellness. A man in optimal physical shape is able to fully enjoy and participate in sexual activity with an active libido and the ability to sustain an erection. Poor sexual health can lead to depression, prostate cancer, erectile dysfunction and other troublesome symptoms and conditions. Fortunately, male sexual function is better understood medically than ever before, and it is more common for men to talk

with their doctors and other professionals about topics that seemed taboo not that long ago. New technology is making it easier to diagnose and treat common problems, and it is widely understood that physical, neurological, hormonal, interpersonal and mental factors all play into sexual wellness. By taking a proactive and holistic approach to their overall wellness, men can enjoy a robust sex drive and performance long into their later years.

Maintaining Libido and Energy

Eric Plasker, a licensed chiropractor and author of The 100 Year Lifestyle, attests that sexual health does not have to decline with age, and men can proactively counter that myth with mindful lifestyle choices. “If you’re aging in a healthy manner, your libido does not have to decline. By taking part in activities you find fulfilling and nurturing your mind, body and spirit, your sexual energy can stay naturally high,” Plasker explains.

He recommends that people take an energy inventory to assess which activities and lifestyle choices are serving them. “Make a list of all the things you do that help you gain energy and those that drain your energy. This includes the food you eat, hobbies, habits, even people you spend time with. Then see how you can turn the drainers into gainers. For example, if driving in traffic makes you angry, put on relaxing music and do deep breathing exercises to shift yourself into a more positive state. These shifts will make you more energetic, stronger, more passionate and present with your partners, and you’ll have more energy to be sexual and loving,” he says.

Sexual health depends on a healthy nervous system, and maintaining a balanced flow of hormones and neurotransmitters is essential for proper neurological function. According to Plasker, disease, inactivity and inflammation—especially in the lumbar spine and sacroiliac joints—can cause a communication breakdown.

“Blockages in the nervous system flow can cause disruption to the sexual organs and lead to a compromised libido,” he explains. “Chiropractic adjustments, combined with regular exercise, will help raise cortisol, reduce stress and open up these pathways in the body. I recommend that patients find an activity they enjoy, such as swimming or tennis, so it becomes an enjoyable part of their routine,” Plasker says.

Optimizing Hormones

According to Tracy Gapin, a board-certified urologist in Sarasota, Florida, strong sexual health and desire is a window to overall health. He helps patients reach their sexual potential with a combination of science-based medicine and holistic practices. “The body is one connected system, and great sexual function is an indication that your body is optimized,” he advises.

While testosterone is widely known to affect sex drive, Gapin looks at the interplay of a variety of other hormones, too. Hormone optimization, testosterone therapy and peptide therapy, which utilizes the body’s own amino acids to increase hormone levels, are non-invasive outpatient tools that men can use to analyze and optimize their sex drive.

“The body produces over 50 hormones, which all contribute to regulating biological processes,” he explains. “Low testosterone can lead to weight gain, anxiety, erectile dysfunction and other serious health issues, including diabetes, obesity, metabolic syndrome, osteoporosis and cardiovascular disease. Men want to optimize their thyroid and DHT [dihydrotestosterone] levels, both of which can lower the sex drive when compromised. Vitamin D

helps regulate the gut, which controls the health of the entire body. Neurotransmitters, which help release feel-good endorphins such as serotonin and dopamine, are made in the gut and can affect depression, anxiety and other issues that lower libido.”

Gapin stresses that it is more important to think about “optimal” levels of hormones instead of “normal” ranges and encourages patients to move beyond the basic blood tests to assess their health.

“Besides sex drive, testosterone also affects cardiovascular health, muscle and bone strength, fat mass, cognitive health and even longevity, so it’s important to be aware of your own levels,” he says. “Every man is different, and the range in which you feel and perform your best is what’s right for you. With medical advice constantly changing, it can be a challenge to keep track of all the recommended tests. DNA testing, epigenetic age assessments, advanced lipid panels, inflammation markers and thyroid testing can all give insight to how the body is functioning as a whole.”

Treating Prostate Cancer

According to the American Cancer Society, one in eight men in the United States will be diagnosed with prostate cancer during their lifetime. It is, in fact, the most common cancer among American men. Prostate cancer is more likely to develop in older men and in non-Hispanic Black men. About six cases in 10 are diagnosed in men that are 65 or older, and it is rare in men under 40.

Gapin asserts that preventative and proactive lifestyle choices can drastically reduce the risk. “New, non-invasive MRI treatments are making it easier to detect and diagnose cancer earlier by highlighting suspicious areas in the prostate and targeting them for biopsy,” he explains, adding that men diagnosed with prostate cancer have a number of treatment options.

“Traditionally, patients would have the prostate removed and undergo radiation. However, these procedures come with a list of disturbing side effects. A newer, FDA-approved treatment called highintensity focused ultrasound (HIFU) is a non-invasive procedure that eradicates prostate cancer,” Gapin notes. “HIFU is an outpatient procedure with excellent oncologic outcomes, minimal side effects and quick recovery times.”

Incorporating Lifestyle Solutions

As an osteopathic doctor and integrative medicine practitioner at the Masley Optimal Health Center, in St. Petersburg, Florida, Tarin Forbes looks at the root causes of disease and dysfunction. She, too, considers sexual health an integral component of overall wellness and gives patients the tools to achieve their desired sexual potential. “While every person is different, optimal sexual health usually means that men wake up with a morning erection, desire intercourse on a daily basis and can reach an erection without stimulation or genital contact,” she remarks.

Making mindful choices that prioritize nutrition will naturally improve sexual health. “Nourish yourself with a whole

food, plant-based diet rich in nutrients, including nitrate-rich foods and foods rich in vitamin C and folate, which boost nitric oxide, the main compound that increases blood flow,” Forbes says. “Beans, citrus fruits, beets, celery, cruciferous vegetables and leafy greens boost nitric oxide or its bioavailability to improve blood flow. While getting nutrition from food is ideal, supplements such as zinc, magnesium, vitamin D and boron can help regulate sex hormones. Avoid certain medications, including over-the-counter medicine such as NSAIDs [non-steroidal anti-inflammatory drugs] like Advil, acid blockers and even mouthwash, which blocks nitric oxide.”

Forbes also recommends engaging in high-intensity exercises and weight resistance that help increase testosterone and blood flow to the penis. Reducing environmental toxins is another important step, she notes, as plastics, pesticides and other chemicals can rob men of their testosterone, which not only affects blood flow but also libido.

Forbes cautions that while erectile dysfunction drugs work in the short-term,

they can produce unwanted consequences. “Viagra does work to help men achieve an erection by stimulating blood flow to the penis. However, it can cause troublesome side effects including headaches, vision problems and nasal congestion. Nonpharmaceutical alternatives can provide good results without undesirable repercussions. Low-intensity shock wave therapy, a non-invasive outpatient procedure, uses targeted sound waves to improve blood flow to the penis and can be done once or in a series of treatments. Platelet-rich plasma injections use the patient’s own plasma to stimulate new tissue growth in the penis, which can lead to larger and more frequent erections,” she explains.  Forbes says that by having an open dialogue with their medical professionals and exploring holistic treatments, men at any age can feel sexier and more energetic than ever. “Talk about your concerns with your doctor, who may offer referrals to other specialists until the issue is solved. A physical therapist can teach men to strengthen their pelvic floor with Kegels and other exercises. Sexual therapists help men work through mental and psychological issues, which can be as debilitating as physical ones. A psychologist can offer tools for managing depression and anxiety, both of which can contribute to sexual dysfunction, including low libido and performance anxiety,” she says, noting that if a man does not feel comfortable talking with their doctor, it may be time to find a new one.

Many factors contribute to sexual health, and every man’s needs and desires are different. By addressing physical, hormonal, neurological and mental wellness with a combination of conventional and holistic treatments, men can experience sexual performance and enjoyment at any age. “There’s more awareness than ever before about sexual health, and men don’t have to compromise this integral part of their overall wellness,” says Forbes.

Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings magazine. Connect at Carrie JacksonWrites.com.

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Straighten Up and Feel Right

TIPS FOR GOOD POSTURE AND A HEALTHY SPINE

by Cristina Parker, PT, DPT

The Spine and Its Role in Posture

The body’s main support system is the spine, which consists of three sections. The cervical spine supports the weight of the head and connects it to the shoulders, enabling us to turn our heads from side to side as well as up and down. The thoracic spine stabilizes the rib cage, which protects the vital organs. The lumbar spine consists of thicker, more robust vertebrae, as they are the main load bearers and enable us to rotate our bodies and bend forward and to the side.

Muscle tightness or joint immobility can shift the spine out of its ideal positioning, causing postural dysfunction. A recent study published in the journal Physical Therapy Rehabilitation Science estimates that 66 percent of the population is living with forward head posture (FHP), a cervical spine dysfunction that occurs when the head moves forward in front of the body. FHP can lead to headaches, migraines and jaw pain. Thoracic kyphosis, a rounded upper back, reportedly impacts 20 to 50 percent of the population and impairs numerous functions, including digestion and breathing. The lumbar spine is at particularly high risk for joint disease as both lumbar muscle strength and pelvic mobility decrease in sedentary individuals. Low back and pelvic immobility are contributing factors for the estimated 103 million individuals worldwide that live with lumbar spinal stenosis, a narrowing of the spinal canal that may cause pain or numbness in the legs.

Three-Step Process to Take Control of Our Posture

STEP ONE: IDENTIFICATION

Standing up straight is not just something our parents remind us to do, it also happens to be good for our health. Posture describes the position of the body in space, but the realities of how we stand and move in day-to-day life are much more complex. Healthy postures encourage proper alignment of body structures, while unhealthy postures can lead to a host of issues, including muscle and joint pain, balance impairment and decreased mobility. Awareness of the body’s proper static and dynamic position is essential to maintaining a healthy spine.

In her book Rethink Your Position, biomechanist Katy Bowman recommends that we pay attention to a few common signals the body sends out to alert us to an imbalanced weight distribution, including aches in the feet or low back and tension of the shoulders or neck. “Good alignment isn’t about any one fixed position, but a healthy range of positions,” she says. “By focusing less on memorizing postures and more on learning about load on parts of the body, you can optimize your positioning for many different activities.”

Bowman recommends a quick and easy way to self-assess if a postural imbalance is present and, if so, to identify where the

imbalance begins: “The body’s joints stack in a vertical line. You can use a plumb line to indicate where your parts are supposed to be. If you take a string with a weight at the end and drop it down from your shoulder, it should line up with the hip, knee and ankle on the way down.”

STEP TWO: CORRECTION

Dr. Krista Burns, co-author of The Posture Principles and founder of the American Posture Institute, recommends a two-minute exercise routine, performed while standing against a wall, that addresses each segment of the spine. Repeat each exercise five times.

1. Neck retraction: Push the head forward away from the wall as far as possible, then pull it back so the base of the skull contacts the wall. Keep the eyes parallel to the horizon, rather than looking up toward the sky.

2. Posture angel: Stand with the back against the wall, elbows bent and tucked in close to the waist. Keeping the back of the hands against the wall, reach up as far as possible then slowly lower back to starting position. This movement, which is like making a snow angel while standing, should be felt between the shoulder blades when performed correctly.

3. Pelvic tilt: Arch the back so there is a small space between the wall and the lower spine, then tuck in the tail, flattening the spine against the wall and closing that space. This exercise helps initiate movement into the lower joints.

STEP THREE: MAINTENANCE

The key to maintaining a healthy posture is frequent movement, which can include an hourly stretch break or a bi-hourly rangeof-motion routine to move muscles and joints throughout the day. To make postural exercises a habit, physical therapist and integrative health coach Margie Bissinger recommends pairing an exercise routine with something that is already done multiple times a day–for example, mealtime. “People are busy, so it is hard to always dedicate that mental space to awareness of their head or back position,” she states. “When they pair it with something they’re routinely doing, it becomes a habit, and that is when the mental load of the task starts to go away.”

Cristina Parker holds a doctorate in physical therapy. She is a researcher, health content writer, educator and clinician specializing in neurologic disorders, limb-loss rehabilitation and adaptive sports techniques.

Dr. Patrick Borja Dr. Tyler

Dr. Charles Bucklar

Thomas B. Wachtmann, DC

Keeping Eyes Sharp

A HOLISTIC APPROACH TO VISION HEALTH

by Carrie Jackson

As the windows to the world, our eyes are sensory organs that work overtime. They allow us to take in light, see what is before us and send information for the brain to process. While regular eye exams are important, preventative and proactive maintenance is key to achieving healthy vision.

Dr. Marc Grossman co-founded NaturalEyeCare.com to educate professionals and the public about complementary eye care, which can supplement traditional methods. As both a licensed optometrist and acupuncturist, he believes that the health of the eye depends on the well-being of a person’s entire body. “I treat the person behind the eye, not just the condition. When a patient comes in with glaucoma or a cataract, I look at their history and lifestyle choices to see what could be contributing to it,” he says.

Proper nutrition is crucial for proper eye function. Grossman recommends what he calls a “vision diet” based on the Mediterranean diet, which cuts down on sugar and prioritizes organic, low-

alkaline foods, leafy greens and fresh juices. “Carotenoids, found in red or yellow fruits and vegetables, are vital antioxidants for eye health. They include lutein, the yellow pigment in the macula that protects against certain eye diseases, and zeaxanthin, which helps avoid macular degeneration. These nutrients also absorb harmful blue light and are anti-inflammatory. The presence of free radicals and lack of antioxidants in the eyes is directly related to the incidence of many types of eye disease, including macular degeneration. Consuming antioxidants from food is ideal and can be enhanced with supplements such as CoQ10, omega-3 fatty acids, selenium and curcumin,” Grossman explains.

“Regular aerobic activity combined with meditation or another mindfulness practice is ideal to maintain and even improve vision,” he says. “Thirty minutes of brisk walking or another activity you enjoy four days a week can reduce the risk of cataracts, macular degeneration and other common eye conditions. Qigong,

mindful breathing and yoga help the whole body reset and are low-impact ways to improve circulation.”

Proactively retraining the brain can substantially reduce vision dysfunction. Dr. Bryce Appelbaum, a pioneer in neuro-optometry, helps adults and children unlock their highest potential by remediating visual developmental delays that impact reading and learning, honing visual skills to elevate sports performance and reorganizing the “visual brain” after head injuries.

“We need to look at eyesight and vision as separate entities. While eyesight is the ability to simply see things like letters on a chart, vision is how your brain derives meaning from the world around us and directs the appropriate action,” explains the Maryland-based optometrist.

Through individualized vision therapy, Appelbaum’s patients learn how to train their eyes, brain and body to work together more efficiently. “Most functional vision problems are actually brain problems, and vision therapy teaches you how to use your eyes to retrain your brain. Through a series of exercises, we enhance skills like focus, depth perception, 3D awareness, eye movement control and visualization,” he explains. The first step is a thorough evaluation, and then, if indicated, personalized treatment is prescribed with doctor-supervised sessions in the office that are reinforced with exercises at home.

Appelbaum also helps professional and amateur athletes more accurately connect to their sport through vision. “From an early age we’re told to ‘keep your eye on the ball,’ but not taught how to do that,” Appelbaum asserts. “Sports vision therapy trains athletes to optimize critical components in their visual processing and reaction. We work with baseball and basketball players, gymnasts, skiers, even fencers who learn to coordinate and visualize the optimal movement in relation to their environment, equipment and teammates. With repeated exercises and self-correction, athletes learn to enhance visual reaction time, depth perception, visuospatial knowledge and hand-eye coordination."

Monitoring screen time is vital to resting overworked eyes. “As a direct result of excessive screen time, we’re seeing a dramatic increase of nearsightedness in young children, as well as headaches, fatigue, eyestrain and motion sensitivity,” Appelbaum says. “I encourage patients to follow the 20/20/20 rule and take a minimum of a 20-second break every 20 minutes to look at something at least 20 feet away. This allows both the brain and eyes to disengage from the near visual stress and relax. In general, looking at larger screens that are further away will also lessen the strain.”

Taking a holistic approach to overall health and wellness will not only preserve but can also enhance our ability to see. “People should discuss visual issues and symptoms with their doctor and seek out functional vision testing, as vision could be the limiting factor in a number of conditions,” Appelbaum advises. “With mindful visual training and healthy lifestyle choices, we can maximize our vision and our life’s potential.”

Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings magazine. Connect at Carrie JacksonWrites.com.

Converting Food to Energy LEARNING

HOW METABOLISM WORKS

by Linda Sechrist

Metabolism is the process by which the foods and drinks we consume are converted into energy. We may not notice the cellular mechanisms that transform fat and glucose into the oomph in our step, but when they start to wane, we definitely know something is wrong. We may feel lethargic and weak, our brains may get foggy or we may start putting on weight around the belly, with blood pressure, blood glucose and triglyceride levels on the rise. In most cases, modifying our diet is the most powerful way to regain vitality and get those biomarkers back on track.

“Metabolic imbalance occurs when the body stores fat but can’t access it or burn it as efficiently,” says Alan Christianson, a naturopathic physician and author of The Metabolism Reset Diet: Repair Your Liver, Stop Storing Fat and Lose Weight Naturally. “In one year, our bodies manage about 1 million calories in and out. We never get exactly what we need on any day, so we must be able to store and release energy in a healthy fashion. However, people get better at storing and poorer at releasing. This is a big part of gradual weight gain and accompanying fatigue.”

Christianson describes good metabolic health as having steady energy levels and maintaining a good body weight. “When there’s too little energy available and the body can’t make energy that well, I see symptoms of metabolic imbalance as mental fatigue and poor memory, less muscular endurance, less recovery from exercise, weight gain and resistance to weight loss,” he explains. “If not addressed, metabolic imbalance can develop into obesity, cardiovascular disease, chronic kidney disease, insulin resistance, diabetes and non-alcoholic fatty liver disease.”

According to Christianson, certain lifestyle choices can throw our metabolism out of balance, including the overconsumption of carbohydrates, processed foods and caffeine; frequent snacking and late-night meals; and poor sleep routines. Too much stress creates a hormonal cascade that promotes storing fat instead of using it.

James Forleo, a doctor of chiropractic and author of Health Is Simple, Disease Is Complicated, recommends the elimination of certain foods that wreak havoc on our metabolism: “The inflammatory agents in much of the food consumed in the Standard American Diet—high-glycemic refined carbohydrates, high-fructose corn syrup and other sugars, and hydrogenated and partially

hydrogenated fats—are the biggest offenders of metabolic health.”

Correcting Liver Function

“The key mechanism to correct and maintain metabolic health is helping the liver to function well. Once corrected, it is not difficult to maintain metabolic health if people eat reasonably healthy,” Christianson advises. “The liver is the main site for storing the body’s fuel. It does this in the forms of glycogen and triglycerides. When things go wrong, there’s too much of one relative to the other. We need some glycogen, which comes from carbohydrates, to burn triglycerides—kind of like how you need kindling to burn a log. The problem is triglyceride buildup in the liver.”

Fixing the liver is the central focus of Christianson’s 28-day metabolism reset. “To correct a fatty liver, you need adequate protein and adequate nutrients, but a low enough amount of total carbohydrates and healthy fats,” he says. “You also need adequate levels of glucose, a simple carbohydrate that we get from the food we eat. My

NEM LUI HUE (LEMONGRASS SKEWERS WITH PORK OR CHICKEN)

YIELD: 2 SERVINGS

1 lb ground pork or chicken

1 Tbsp finely minced garlic

1 Tbsp finely minced shallot

½ tsp freshly ground black pepper

12-15 stalks of lemongrass

Salt to taste

Combine all ingredients, except the lemongrass stalks, in a bowl and mix with hands or a fork. Cover and place the mixture in the refrigerator for at least 1 hour (or overnight), allowing the flavors to develop.

Peel the outer layer of the lemongrass stalks. Rinse in water and dry. Take one handful of the ground mixture and wrap it around the end of a lemongrass stalk, gently pressing and molding the meat around the stalk. Repeat with the remaining meat and place on a baking sheet. Grill skewers over coals or on a gas grill for about 6 to 10 minutes until cooked through. Make sure to rub the grill with a paper towel soaked in vegetable oil to ensure the skewers don’t stick to the grate.

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ARUGULA SALAD WITH MANGO DRESSING

YIELD: 1 SERVING

1½ cup arugula

¼ cup olives, pitted

1 Tbsp chopped shallots

1 mango

Balsamic vinegar

Salt and pepper to taste

Peel the mango, remove the flesh from the core and cut into small cubes. Purée the olives with balsamic vinegar, salt and pepper. Purée some of the mango cubes with the dressing and set aside the remainder. Add the shallots to the dressing. Wash, clean and dry the arugula. Mix in the dressing and sprinkle the remaining mango cubes on top. Pair this salad with any protein, such as a fish filet.

metabolism reset guides you in eating less refined and processed foods, and more real, nutritious food; pairing carbohydrates with protein; exercising; managing stress levels; and avoiding sugar.”

Personalized Diet Plan and Nutritional Coaching

Metabolic Balance, a German-based company with certified nutrition coaches around the globe, helps people optimize their health with personalized diet plans and follow-up coaching sessions. “The program was created by Dr. Wolf Funfack, a specialist in internal and nutritional medicine, whose research revealed that every human body can produce all the hormones and enzymes it needs for healthy metabolism. We need to give it the necessary nutrients with the right food, which is precisely what Metabolic Balance does,” says Sylvia Egel, CEO and director of coaching and education.

Photo courtesy of Metabolic Balance

“Based on an individual’s personal medical history and blood levels, we determine what substances the body lacks to produce all the enzymes and hormones necessary for their bodily functions,” she explains. “The personal roadmap recommends the right combination of foods to keep the various bodily functions in balance. The foods aren’t based on their caloric content, but rather on their essential components such as vitamins, minerals and trace elements, and the relationship between carbohydrates, fats and proteins.”

According to a 2010 study published in the Journal of Nutrition and Metabolism, participation in the Metabolic Balance program led to long-term health improvements due to a high degree of adherence by the participants. According to the researchers, “The emphasis of any dietary program should be set on both the aspect of nutrition as well as the aspect of motivation.”

CHICKEN CURRY

YIELD: 1 SERVING

1 cup vegetables (mushrooms, leeks, onion or cauliflower), chopped

1 chicken breast, diced

1 tsp turmeric

1 tsp mild or medium curry powder

1 tsp garam masala

½ tsp ground cumin

½ tsp ground ginger

1 garlic clove

Vegetable stock

If using cauliflower, parboil the florets and keep the water they were boiled in. Heat the spices in a dry pan until fragrant. Add garlic and vegetables and coat with spices. Add some oil and pour in some vegetable stock (or the cauliflower water) to deglaze the pan. Cook covered for a few minutes until spices and liquid are well combined and the vegetables are coated evenly. Add the diced chicken. Simmer until the chicken is cooked, stirring regularly. Add more vegetable stock or water for a thinner sauce. Serve with some toasted rye bread to soak up the juices.

Recipes and photos courtesy of Metabolic Balance

Chef Phillip Ponticelli

Linda Sechrist has been a contributing writer to Natural Awakenings publications for 20 years.

Define Values

Conscious Fatherhood

BUILDING A BETTER FAMILY

by Julie Peterson

Some dads believe they need to work long hours so that they can purchase better things and go on fancier vacations, but research shows that, outside of escaping poverty, money doesn’t buy happiness. Even for children, it’s not about stuff or destinations; it’s about time spent together. Fortunately, there are men teaching men to embrace the fatherhood role and take action in ways that matter most.

“All men desire to be loved, valued, needed and respected, and to know they are leaving a mark on this world. Many men look for this fulfillment in career and hobbies, but this can be found by embracing their role as fathers,” says Ned Schaut, the Hawaii-based author of The Adventure of Fatherhood. He notes that the way fathers choose to live and perform their parental roles can affect a family for generations.

Learning what fatherhood entails isn’t easy for men that grew up without involved

dads, which may leave them doubting that they have what it takes to lead their families. “There are endless resources to help us in our businesses or careers, but our society doesn’t get behind the message that strong families matter, that present, engaged fathers matter,” says Chris Smith, founder of Campfire Effect, a coaching business for entrepreneurs in Arizona. “In business, we apply principles around values, culture, leadership and growth, and then we go home and don’t apply these same principles.”

The lack of fatherhood guidance led Smith to develop Family Brand, an eight-week program designed to strengthen familial bonds and create an intentional family culture. Part of the process involves parents and their kids understanding who they are and defining their values. The family joins together to come up with a series of statements to hang on the wall as a reminder of their identity and purpose.

SMITH FAMILY BRAND STATEMENTS

n We believe you can be who you want to be.

n Smiths can talk about anything without judgment.

n Smiths are kindhearted.

n Smiths are creators.

n Smiths do hard things.

n Smiths are healthy and active.

n Smiths love and support one another.

Schaut offers a similar lesson plan called Family Core Values, which prompts families to decide where and how to spend their time and money, and to identify what they do and do not want. “It helps us make decisions or have conversations about who we are and how we want to treat others,” he says.

A mission statement hangs on the wall at the home of Ben Greenfield, the Washington-based author of Boundless Parenting: Tools, Tactics and Habits of Great Parents. “It’s a collection of the family values, what the family stands for and holds dear, and what the parents want to pass on to their children,” he explains.

These kinds of value statements help promote positive energy in the home. “If the language spoken at home is limiting and negative, those words become energy that create more of that. We need to use language that is about confidence, kindheartedness and teamwork,” says Smith.

Balance Priorities

According to Schaut, “There will not be an equal balance of time in all categories of

Photo courtesy of Chris Smith

life.” Fathers need to understand what matters most to them and then dedicate their time, money and energy in alignment with those priorities.

For Smith, his family comes first, and he makes sure that his business revolves around the home. “We always prioritize family, even if that comes at the price of career,” he says.

Greenfield stacks his priorities in this order: faith first, followed by his relationship with his spouse, family, health and business. His time is meticulously scheduled so that he can dedicate quality time to all of his priorities. He regularly involves his kids in his spiritual practice and exercise routines to set an example and instill positive habits.

Time dedicated to each child is a priority in strong families. Each of Greenfield’s kids has monthly one-on-one dates with Mom and with Dad, two-on-one quality time every Sunday and daily check-ins every morning and during family dinners. “We’ve noticed that our kids will open up and talk to us during a one-on-one,” Smith asserts.

Discipline With Love

Smith suggests reimagining the way dads approach discipline. “If you tell your kid, ‘What you did was bad,’ it’s hard for them to hear what you say next, because you are attacking them. If we talk about working or not working, you can say, ‘That really doesn’t work and here’s why.’ Kids are then more open to hearing and learning,” he explains.

Discipline needs to be thoughtfully appropriate for each child and each situation. “You have to know and be in tune with your kid,” says Schaut. “When you discipline them, it must come from love and you responding as a dad to the situation, not reacting.”

But talking will never overcome modeling. “What they see you doing is more important than the advice you give them,” says Greenfield. “At the end of the day, kids just want to be seen and loved and heard.”

Julie Peterson writes on health, wellness and environmental topics. Reach out at JuliePeterson2222@gmail.com.

Mental Heath Concerns for Men

by Nancy Smith Seigle

“Man up!”

Hopefully, we’re moving far away from this particular parlance while raising up our young boys in today’s culture.

This catch phrase is just one of the many ways we socialized males in our society and reinforced—over too many generations—the expectation that men, in order to be manly and strong, must deny their emotions.

And, that could be why, even now, men are less likely to realize they might be dealing with depression and anxiety … and less likely to seek treatment.

Those that do recognize the symptoms are often too reluctant to ask for help. Admitting vulnerability goes very much against the traditional masculine, tough and stoic image many men still identify with and embrace—an image, unfortunately, propagated through social media and other marketing outlets.

According to the American Psychiatric Association, the reasons any person might experience symptoms of depression and anxiety include adverse childhood experiences; a tendency toward neuroticism or responding negatively to stressful events; or a genetic link to a first-degree relative with similar mental health issues.

Leading research suggests women are one-and-a-half to three times more likely than men to be treated for depression and anxiety. Under-diagnosed men, however, that push aside depressive and anxious thoughts and feelings rather than consciously face them, can help explain that gap.

Men also have a greater tendency to manifest depressive and anxious symptoms highly differently:

• Emotional symptoms in men are typically anger, irritability and restlessness.

• Physical symptoms such as heart palpitations and chest tightness, low testosterone, erectile and other sexual dysfunction issues, and digestive issues can also be present.

• Cognitive symptoms can include obsessive-compulsive thought patterns, memory problems, racing thoughts and difficulty concentrating.

• Behavior symptoms, like excessive alcohol and drug use, risky behavior and suicide completion are seen more often exhibited in depressed and anxious men than women.

Research also shows the suicide rate among males is approximately four times higher than the rate among females. While men make up about half of the population, they complete nearly 80 percent of the suicides.

Further, many studies and surveys over the past several decades show men of all ages and ethnicities are less likely than women to seek help. This unwillingness can harm men’s own mental and physical health and can make life more difficult for those friends and family members who love them. Eating healthy, trying natural remedies and supplements, practicing meditation, getting regular exercise, improving sleep and finding ways to reduce stress where possible can all go a long way in helping with mild depression and anxiety.

If we think a male friend or loved one may need professional treatment, try showing support by starting a conversation. Just as a broken leg or bad cut cannot heal on its own, a mental health crisis needs immediate attention.

True healing happens only when the men in our lives—our fathers, brothers, sons, cousins, nephews and friends—are free to be vulnerable, to have the courage to seek help and the insight to understand, and to grow into the fine, strong role models we all need to thrive in this life, together.

Nancy Smith Seigle, writer, content creator, storyteller, and frequent contributor to Natural Awakenings SJ magazine. Connect at nancysmithseigle@gmail.com.

Leaps and Bounds

KEEPING CANINE JUMPERS INJURY-FREE

by Karen Shaw Becker, DVM

Dogs are natural athletes that leap on and off things multiple times a day, usually without incident. That’s why many people don’t realize that, like humans, dogs can sustain injuries, including soft tissue trauma, such as cuts and bruises; back injuries or slipped vertebral discs; sprains; and broken legs.

Preventing Mishaps in a Jumper

Most active dogs that frolic outdoors will get the occasional scrape, cut or bruise. These common (usually minor) injuries can be prevented by ensuring that the areas they frequent are safe, contained and hazard-free. Broken legs, on the other hand, are more serious and typically do not result from normal, or even vigorous, high-intensity exercise. Bone fractures are generally caused by a sudden impact or great force to the body, such as being hit by a car or falling a long distance. They are most often seen in older pets and excitable risk-takers. The best way to prevent a dog from breaking a leg is to make sure it is under control at all times, especially outdoors.

Getting Dogs in Shape to Avoid Injuries

Back injuries, slipped discs and sprains, including canine cruciate ligament injuries, often occur in poorly conditioned dogs. For example, if a pup has been indoors most of the winter, its muscles have lost tone and atrophied. This also applies to “weekend warriors” that exercise and play at high intensity with their owners only on Saturdays and Sundays. Studies show that well-conditioned muscles can begin to lose their tone and strength in a matter of days. This can set the stage for an injury if the activity level suddenly jumps significantly, so start by gradually improving a dog’s fitness level. The minimum amount of exercise needed to maintain muscle tone is 20 minutes three times weekly, and as pets age, this amount increases. Aim for 40 minutes of rigorous walking or running every day. Consistency is essential for a dog’s muscles and ligaments to stay strong and resilient. This will keep the dog fit and better able to avoid strains, sprains and other injuries. Warming up before exercise is very important. Walk and encourage the dog to stretch its limbs before engaging in more intense exercise, especially with aging dogs.

Avoiding Cervical Disc and Neck Injuries

Cervical disc and neck injuries are often the result of collar strain. Dogs should be trained to walk beside their handler and heel on the leash. However, even the most well-trained dog will occasionally jump forward suddenly, causing the collar to pull tightly against their neck.

As dogs leap forward in excitement, they pull all the slack out of the leash and apply a great deal of pressure from the collar to their neck and cervical area, potentially resulting in an injury to the cervical disc or other neck problems. Symptoms can include a hesitance to move or lower the neck to eat or drink, and crying outbursts when the head or neck area are touched. Occasionally there can also be lameness in a front leg with this type of injury.

For dogs that habitually pull and whose leash behavior isn’t able to be improved, a harness, Gentle Leader-type head collar or other similar equipment can help distribute the dog’s body weight evenly across the restraint and alleviate the pressure on their neck.

Maintaining an Exercise Regimen

If a dog’s leg muscles aren’t toned, if its tendons and ligaments aren’t stretched and strong, and if its core muscles haven’t been worked and can’t do a good job holding the frame solidly in place, then a sudden burst of activity, even at home, can lead to injuries.

Depending on the geographical location, it is much easier to keep a dog fit during spring and summer months, but the goal should be to keep them exercised year-round. If harsh winters discourage outdoor activities, consider visiting an indoor dog park; exposing them to hydrotherapy or a warm-water dog pool; enrolling them in indoor agility, track training or nose work (a growing sport that encourages dogs to follow their natural hunting instincts); or taking them out on a cross-country skiing adventure.

Veterinarian Karen Shaw Becker has spent her career empowering animal guardians to make knowledgeable decisions to extend the life and well-being of their animals.

Dr. Mark Hyman ON

LIVING HEALTHY TO 100 AND BEYOND

by Sandra Yeyati

Mark Hyman is a practicing family physician and an internationally recognized leader, bestselling author, speaker, educator and advocate in the field of functional medicine. He is the founder and director of The UltraWellness Center, founder and senior advisor for the Cleveland Clinic Center for Functional Medicine and board president for clinical affairs for The Institute for Functional Medicine. He is also the founder and chairman of the Food Fix Campaign, dedicated to transforming our food and agriculture system through policy change, and hosts The Doctor’s Farmacy, a podcast with more than 150 million downloads. Hyman is a regular contributor to CBS This Morning, Today, Good Morning America, The View, Fox and CNN. His latest book, Young Forever: The Secrets to LivingYourLongest,HealthiestLife, champions the latest science on healthy aging.

Photo by Masha Maltsava

How is the emerging science on longevity changing the way we view aging?

Many things we’ve come to accept as a normal part of getting older are not. Decrepitude, frailty, disease, diabetes, cancers, dementia—these are optional. We can’t change chronological aging, but we can slow and reverse biological aging by influencing the hallmarks of aging, which are these underlying processes that go awry as we get older.

What are the hallmarks of aging?

In my book I wrote about 10 hallmarks of aging, which are all part of one ecosystem of problems. They’re not separate; they influence each other; and they’re dynamic. It’s things like inflammation, mitochondrial dysfunction, DNA damage, zombie cells, shortened telomeres, microbiome changes and epigenetic changes, which are changes in how our genes are expressed. They’re all important, but the most important hallmark of aging is called deregulated nutrient sensing, which means how our body interacts with food and how that influences us for good or bad. Problems with nutrient sensing affect almost all the other hallmarks and make them worse.

How can we address deregulated nutrient sensing?

We have built-in longevity pathways and over 3,000 survival genes, and we can activate this innate healing intelligence at any time. A major way to influence four of these pathways is through food. I call them longevity switches, which we need to learn how to regulate to make our health span equal our lifespan.

The first one is activated by too much sugar and starch, which drives too much insulin signaling, causing diabetes, prediabetes, cancer, dementia, heart disease or obesity. When insulin is over-expressed, it causes weight gain, fat storage, inflammation and lots of other problems.

The next one is mTOR [mammalian target of rapamycin], a pathway that makes new proteins and builds muscle, but gets overstimulated because of our constant

eating and snacking and eating before bed. mTOR needs to be inhibited periodically by intermittent fasting or time-restricted eating to allow autophagy to happen, which is like a recycling and repair crew that comes in at night and cleans up all the damaged proteins.

The other two pathways, sirtuins and AMPK [adenosine monophosphateactivated protein kinase], sense a lack of nutrients and switch on survival pathways. If we’re constantly eating sugar and starch, then AMPK and sirtuins are overstimulated, and they’re not given a break to activate these pathways.

What is the role of exercise in longevity?

If it were a pill, exercise would basically fix everything. It’s probably the most potent intervention there is, other than calorie restriction or fasting, and it works on many of the longevity pathways. The most important type of exercise is resistance training as you get older, because you need to build muscle. Without muscle, you become frail and dysfunctional.

Exercise influences our DNA stability; lengthens telomeres; preserves the genome; affects the proteins; regulates mTOR, AMPK and sirtuins; preserves mitochondrial function; prevents zombie cells; helps with stem cells; reduces inflammation, cardiovascular risk and diabetes; and it’s also really important for becoming insulin sensitive.

What is hormesis and how can it help with healthy aging?

Hormesis is the idea that what doesn’t kill you makes you stronger. The concept is not new. We know that exercise, for example, is a stress on the body, but it actually makes you rebound stronger. When you lift weights or you run, it’s a stress, but you’re getting thinner and stronger. There are other forms of hormesis that activate longevity pathways. Hot sauna therapy reduces your risk of cardiovascular mortality by 50 percent. Cold immersion therapy has many benefits, like increasing dopamine, activating brown fat and regulating metabolism. Fasting is a kind of hormesis,

and longer fasts—for a day, three days, a week—are very powerful.

What role does finding community have in this quest for longevity?

The science is pretty clear that the body has innate systems that can be regulated by our thoughts. We now understand the mechanisms by which our social relationships and connections can influence our gene expression and everything from inflammation to insulin resistance to everything else, so building connection with others and building relationships and community is very important.

What longevity

strategies do you implement on a typical day?

A lot of this is just habit development and routine. This morning I worked out with my resistance bands for half an hour, took a steam shower and an ice bath, then had a longevity shake with goat whey, creatine, urolithin A and adaptogenic mushrooms. Then I took a walking meeting for an hourand-a-half outside while I was on a call. Tonight, I plan to spend time with friends. I eat pretty simply most of the time. Last night, I had lamb chops, sweet potatoes, shiitake mushrooms, artichokes (which are a great prebiotic food) and some broccoli with lemon, garlic and olive oil. I take my supplements as well. So it’s very simple, very easy.

COMING IN JULY

Regenerative Organic Farming

Sandra Yeyati is the national editor of Natural Awakenings.

Socially Conscious Investing

HOW TO CHOOSE SUSTAINABLE STOCKS AND MUTUAL FUNDS

by Sheila Julson

“Vote with your pocketbook,” the saying goes, prompting consumers to buy parkas from planet-friendly Patagonia or socks by Bombas, which donates a pair to homeless shelters for every pair purchased. When choosing stocks and mutual funds, a growing number of investors don’t just want to get a good return on their investment; they also seek to support corporations that spread kindness, protect (or do not pollute) the environment and support women, minorities and LGBTQ+ people.

This year, the National Association of Securities Dealers Automated Quotations (NASDAQ) reported that environmental, social and corporate governance investing “represents more than $8 trillion in assets under management in the U.S. alone, and people expect the worldwide number to surpass $50 trillion by the end of 2025.”

These types of mutual funds can yield returns akin to conventional funds, says Michael Young, director of education and outreach for the U.S. Forum for Sustainable and Responsible Investment (US SIF), a Washington, D.C.-based nonprofit. Some industries, such as oil and gas, may be more eco-challenged than others, but companies can and should make best

efforts relevant to their industries, he says, suggesting that investors review a company’s corporate social responsibility report, which provides insights into their environmental and social practices.

Young recommends that new investors start by determining which social and environmental issues matter most to them. From there, tools such as the free US SIF sustainable investing course (ussif. org/courses_individualinvestors) offer an overview of sustainable investing, as well as investment options and strategies. He also encourages a visit to As You Sow (AsYouSow.org/invest-your-values) to help investors find the companies and mutual funds that align with their social and environmental principles, and to steer clear of those that don’t.

“Most people invest in companies through fund structures via retirement plans or online brokerages,” Young explains. “Through As You Sow, they have search tools that help interested investors determine if they own funds that include companies in fossil fuels, weapons manufacturing or other industries one might not want to invest in.”

Robin Diedrich, the director of sustainable investing for Edward Jones, asserts that their division arose over the past few years as a result of client demand. The analysts in her division evaluate whether the stated sustainability and financial objectives of a fund are actually being met, using vetting tools like Morningstar (Morningstar.com/topics/sustainable-investing). “Morningstar has become much more rigid in their methodology. They’re trying to make sure that what’s being labeled as sustainable is truly that,” she says.

Diedrich advises investors to use the same criteria that they would use with any fund, whether traditional or sustainable. “It’s important that you look at a sustainable fund in that same way, because it is an investment with your money,” she says. “Ultimately, it needs to be driven by clients’ personal choices, as well as their financial goals.”

Canva.com

Sustainable Investing Goes Mainstream

Green Century Funds (GreenCentury.com) is a mutual funds company that engages corporations on behalf of its shareholders to seek specific outcomes. Young says Green Century Funds’ efforts worked with companies like Starbucks, Conagra Foods and Hormel Foods to eliminate deforestation from their supply chains. “There are ways to leverage your dollar to make an impact, because as an individual, you likely couldn’t convince a large corporation to do that,” Young notes.

Ceres, a nonprofit headquartered in Boston, works with investors, companies and capital market influencers to drive action on sustainability issues. It is the cofounder of numerous sustainability enterprises, including Net Zero Asset Managers, a global initiative through which large institutional investors have committed to support net zero greenhouse gas emissions across the economy by 2050 and interim emissions reductions by 2030. Similarly, many pension funds are signatories to the Paris Aligned Asset Owners, meaning that they also support net zero greenhouse gas emissions by 2050.

Because of the sheer volume of their trades, institutional investors and pension fund managers have a great deal of clout and are able to influence corporate leaders to take environmental stewardship seriously. Their commitment to net zero greenhouse gas emissions means that corporations are pressed hard by these investors to eliminate emissions by the stated deadlines.

“As the climate crisis has worsened over the years with extreme weather disasters causing multi-billion-dollar losses, disrupting supply chains and affecting corporate business operations, investors have increasingly recognized climate change as a financial risk. Most institutional investors now analyze climate-related financial risks and opportunities and incorporate those risks and related sustainability risks into their decision making,” says Kirsten Snow Spalding, vice president of the Ceres Investor Network.

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

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Barefoot Blessings

BASKING IN THE SOUL OF SUMMER

by Marlaina Donato

Food For Your Soul

Come Re-Create with Us! SUNDAYS • 10:30am - 11:30am Stay for Refreshments

4443 10th Ave, Temple, PA (corner of 10th and Hay Roads)

610-929-1990 • UnityOfReading.org

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Summer is a splashy reward after winter wears out its welcome. Spring barely has time to shake blossoms from her hair before we plunge headfirst into summer plans: vacations, barbecues and home improvement. As birds and humans go about their inspired tasks, bees and butterflies dive into their own nectarous agenda. There is no arguing that we all wake up feeling a little bit younger as the days burn longer.

Pulling weeds from the garden, deadheading the zinnias, digging our toes into wet sand and picking up sustenance at the local farmers market bring us back to our primal rhythm. We are more inclined to throw our cares to the wind and lean out of life’s open car window on the way to nowhere in particular. We do not need a plane ticket to exotic shores to find our bliss, only curiosity to explore our own backyards and fall in love with our familiar, well-worn lives.

Timed perfectly, each blossom on the wayside and in the fields has its own hour and medicine. Wildflower wisdom teaches us that we, too, can flourish on seemingly impossible terrain despite fierce opposition from those that do not recognize our value. The blessing of birdsong reminds us that our own survival game can be equally as beautiful when we embody our unique soul-note. Getting up a little earlier can lower our risk of depression and give us a front-row seat to the dew-covered world.

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Or read our FREE DIGITAL issue online.

June beckons us to light an outdoor fire on the solstice and watch fireflies fall in love in light codes. At full power, the sun represents the sacred masculine and nature’s resurrection. We are invited to dance with the Green Man, Europe’s ancient symbol of rebirth peering from dappled forests and over church doorways. We are invited to schedule some actual repose into our vacations, even if we just take a holiday at home with a good book under a breezy tree. We are invited to live.

Marlaina Donato is an author, painter and composer. Connect at WildflowerLady.com.

calendar of events

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

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

THURSDAY,

JUNE 1

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

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

savethedate

THURSDAY,

JUNE 1

Feast of the Senses Fundraiser – 5:30-9pm. A unique dining experience includes five food and beverage stations representing each of Touchstone Foundations five youth mental wellness programs. A fundraiser to benefit Lancaster County youth, the event will be held at the eclectic event space, Excelsior, located at125 E King St, Lancaster. $125/pp or $200/couple. For tickets and info call Touchstone Foundation at 717-397-8722 or visit TouchstoneFound.org.

The Joy of Yoga, Gardening & Outdoors –5:30-7:30pm. Discover how yoga can prevent and reduce discomfort after gardening by stretching and strengthening muscles. $25. Registration requested; walk-ins accepted. Indoor presentation, outdoor practice. Rain date June 8. Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858. SaintJamesLancaster.org/workshop.

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

FRIDAY, JUNE

2

Contemplative Prayer/Meditation – 6:45-7:15am. (Fridays ongoing). In person and via Zoom. Free. 717-397-4858. 119 N Duke St, Lancaster. For the Zoom link, visit SaintJamesLancaster.org. Mindful Yoga – 9-10am. (Fridays ongoing). Onsite and via Zoom. Slow down your breath, your body, and your mind. First session is complementary, discounts available. Saint James Episcopal, 119 N Duke St,

Lancaster. 717-397-4858. SaintJamesLancaster. org/yoga.

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

Hospice Plant Sale – 3-7pm. Choose from a variety of plants and shrubs. Food trucks will be on site. Proceeds from the plant sale help provide care and support for patients and families coping with a serious illness, facing the end of life or loss. The Essa Flory Center, 685 Good Dr, Lancaster. HospiceCommunity.org.

SATURDAY, JUNE

3

Hospice Plant Sale – 7am-1pm. See 6/2 for details. Sing Your Heart Out Singing Circle Retreat Day – 9:30am-2:30pm. A singing circle/voice embodiment time of sharing, singing, releasing and communing in nature. Jen Lobo Rose leads attendees in movement, toning, singing and a walk in the park. Registration required. $70-90 sliding scale. Resonate You at Lancaster County Central Park, 1050 Rockford Rd, Lancaster. ResonateYou.com.

Good Medicine Indigenous Wellness Celebration –10am-3pm. Learn about Native American approaches to health and wellness and connect with local resources starting with A Rally for the River at 10 am followed by an exciting line-up of speakers covering the history of the Schuylkill River and how health is intricately connected to the health of our land and water. Food, cooking demos, education, vaccines, Native American dance demos, music, wellness professionals and more. Free. Riverfront Park 320 S 3rd St, Reading. Widoktadwen.org. Invasive Apothecary – 10am-5pm. Transform everything you know about "invasive" plants during a day-long herbalism intensive focused on invasive species. Discover the healing power of these introduced plants and learn how to harness their medicinal properties. $115. Horn Farm Center, 4945 Horn Rd, York. 717-757-6441. HornFarmCenter. org/invasive-apothecary.

Tarot – 10am-3:30pm (Saturdays ongoing). Nancy Warble offers 3-card readings. Drop in or make an appointment. 20 minutes/$13. Radiance/Herbs from the Labyrinth, 13 W Grant St, Lancaster. 717-2901517. HerbsFromTheLabyrinth.com.

Spiritual Saturdays at Kula Kamala Ashram – 10:30am-8pm. First Saturdays. A day full of offerings such as hatha yoga, a three-hour workshop, fire ceremony, and kirtan, plus a gluten-free dinner. Sessions are individual registrations and are by donation. Advance registration is required. Kula Kamala Foundation & Ashram, 17 Basket Rd, Reading. 484-509-5073. KulaKamalaFoundation.org.

Astrology Readings by Leo – 11am-3pm. (Saturdays ongoing). Astrology can help guide us to embrace a more fluid perspective, opening the possibility for grace, choice and participation. $55 for one hour consultation, written copy of the report and a framed birth chart. Herbs from the Labyrinth, 13 W Grant St, Lancaster. 717-290-1517. HerbsFromTheLabyrinth.com.

savethedate

SATURDAY, JUNE 3

SUNDAY, JUNE 4

VegFest – 12-5pm. Lancaster ’ s 7th annual VegFest to celebrate the plant-based lifestyle. A Lancaster Farm Sanctuary event whose mission is to provide information about the benefits of a plant-based diet for health and the benefit to animals. Includes more than 100 vegan vendors, a beer garden, speakers, vegan food, live music, raffle prizes, children’s activities, nonprofit organizations, and an organic farmers market by presenting sponsor Lancaster Farm Fresh Co-op. $5 suggested donation benefits rescued animals. VIP ticket ($35) holders permitted early entrance at 11am and receive a gift bag and complimentary raffle tickets. PAVegFest.com

SUNDAY, JUNE 4

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

Community Donation Yoga – 9-10am. (Sundays ongoing). Yoga is for everybody regardless of financial state. This yoga class mixes Vinyasa with Alignment; well suited for any level of practice. West End Yoga Studio, 221 W Walnut St, Lancaster. WestEndYogaStudio.com.

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

Unity Church – 10:30-11:30am (Sundays ongoing). Guest speakers throughout June on topics of prosperity. Unity Church of Reading, 4443 10th Ave, Temple.

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

Full Moon Meditation – 10-11am. $15 to $25. Integrative Healing Arts, 546 Penn Ave, West Reading. 610-451-9577. IntegrativeHealingArtsStudio.com.

MONDAY, JUNE 5

Sound Immersion Meditation – 5-6pm. (Mondays ongoing). Using a combination of tuning forks, Himalayan singing bowls, gongs, and other instruments, prepare to be immersed in sound and

vibration to release stress and induce a deeply meditative state. $20. Registration required. Hempfield Apothetique, 100 W Walnut St, Lancaster. HempfieldApothetique.com.

Mindful Yoga – 6-7pm. (Mondays ongoing). Onsite and via Zoom. Slow down your breath, your body, and your mind. First session is complementary, discounts available. Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858. SaintJamesLancaster. org/yoga.

Mindfulness and Grief – 6:30-8pm. Wednesdays thru 6/26. Via Zoom. Learn the benefits of practicing mindfulness as a tool for being present with your grief and improving your overall wellbeing. Free. To register by 5/24: Pathways Center for Grief & Loss. 717 391-2413 or 800-924-7610. HospiceCommunity.org.

TUESDAY, JUNE 6

200-Hour Immersion Yoga Teacher Training – Learn the teachings 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. See website for details and application. 17 Basket Rd, Reading. KulaKamalaFoundation.org.

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

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

WEDNESDAY, JUNE 7

Restorative Yoga – 6-7pm. (Wednesdays ongoing). Onsite and via Zoom. Enjoy easy yoga as a way to gently wind down your day. Bodies are fully supported in relaxed poses with long, gentle holds using props we provide. Free, instructor gratuity appreciated. Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858. SaintJamesLancaster. org/yoga.

Cooking Class: Indian Cooking for Summer Nights – 6-8pm. Ages 16+. Experience a culinary adventure through Southern India and learn how to cook refreshing comfort food and street food dishes. BYOB. Hands on. Registration is required. $75. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Newly Bereaved Program – 6:30-8pm. Via Zoom. If your loss was recent, this 3-wk series provides an overview of common grief responses and will help you to begin to identify coping tools. Space limited, registration required. For info/to register: 717-391-2413 or 800-924-7610 by 5/31 to discuss with a Bereavement Counselor. Pathways Center for Grief and Loss. HospiceCommunity.org.

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

SATURDAY, JUNE 10

Gone Fishing – 10am-3pm. Bring the whole family along for this free full day of fishing fun and enter to win a fishing pole in our giveaway raffle. Berks Nature will provide everything you need from bait, to poles to fishing licenses. Free. Berks Nature; Stonecliffe Park, 1101-1199 Columbia St, Reading. 610-372-4992. BerksNature.org.

Cooking with Cannabis Introduction Class – 10:30-11:30am. Blend the magic of cannabis with the craft of cooking in this introductory class that will teach you the basics of cooking with cannabis. Hempfield Apothetique, 100 W Walnut St, Lancaster. HempfieldApothetique.com.

Cooking Class: Granita, Sorbet and Ice Cream with Benjamin Bishop – 2-4pm. Ages 16+. Join special guest pastry chef Benjamin Bishop as he takes you through the progression of ices. Learn everything you need to know for making frozen treats at home. BYOB. Hands on. Registration is required. $80. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Book Signing – 2:30-4:30pm. Author Jeff Dengler will be signing his new book, Spirits of Shoemakersville Road. Integrative Healing Arts, 546 Penn Ave, West Reading. 610-451-9577. IntegrativeHealingArtsStudio.com.

SUNDAY, JUNE 11

Sound Immersion – 6:30-8pm. Multiple sound practitioners offering in tandem a gentle journey of surround sound with acoustic instruments to take you to a relaxed, expanded consciousness. $30. Soundwise Health Studio at Liberty Place, 313 W Liberty St, Ste. 263, Lancaster. 610-301-4356. SoundwiseHealth.com.

TUESDAY, JUNE 13

Oncology: Diagnosed, Survivors & Caregivers Retreat – 8:30am-3:30pm. Slow down, connect with yourself, pour into your wellbeing and relax/retreat. Includes a gentle yoga class, amazing meals, drinks & snacks, a 30-minute therapeutic or oncology massage & workshops hosted by a professional counselor. $300. Sanctuary Wellness, 117 S Market St, Elizabethtown. SanctuaryWellnessEvents.com.

Lavender and Amethyst Journey – 6-7pm. Includes a lavender essential oil blend and amethyst crystal. $20. Integrative Healing Arts,

546 Penn Ave, West Reading. 610-451-9577. IntegrativeHealingArtsStudio.com.

THURSDAY, JUNE 15

Cooking Class: Foraging 101 – 6-8pm. Ages 16+. Learn what weeds from your backyard can turn into the most amazing dishes and sauces, where to harvest edible medicinal herbs and how to support our body by doing so. BYOB. Hands on. Registration is required. $80. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

SATURDAY, JUNE 17

Adjust-a-thon at Dr. Super’s – 10am-3pm. Free chiropractic adjustments, free 10-minute chair massages, and discounts for everyone who schedules future appointments during the event. Free. First come, first served. Dr. Super’s House of Health, 2209 Quarry Dr, Suite B-21, Reading. 610-6019011. DrSupersHouseOfHealth.com.

SUNDAY, JUNE 18

New Moon Manifesting Meditation – 1011am. $15. Integrative Healing Arts, 546 Penn Ave, West Reading. 610-451-9577. IntegrativeHealingArtsStudio.com.

Unity Church: Teachings on Prosperity – 10:3011:30am (Sundays ongoing). Special service on prosperity highlighting the teachings of Catherine Ponder. Free. Unity Church of Reading, 4443 10th Ave, Temple. UnityOfReading.org.

WEDNESDAY, JUNE 19

Coping with the Loss of a Child of Any Age –6:30-8pm. 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 Pike, Mount Joy. 717 391-2413 or 800-924-7610. HospiceCommunity.org.

TUESDAY, JUNE 20

Kids’ Summer Cooking Camp: World Flavors – 3 days thru 6/22. 7-12 years. Kids learn useful cooking skills while working independently and as a team. Hands-on.Registration is required. $225/person. 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.

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

THURSDAY, JUNE 22

Exploring New Relationships – 6:30-8pm. Feelings of loneliness and the desire for social connections are common reactions after losing a spouse or companion. This healthy desire may be met by our own feelings of self-doubt or other’s advice. This workshop offers an opportunity to discuss this topic. Free. Space is limited. Registration is required by 6/15. For info/to register: 717-391-2413 or 800924-7610 by 5/31 to discuss with a Bereavement Counselor. Pathways Center for Grief and Loss. HospiceCommunity.org.

FRIDAY, JUNE 23

Community Acupuncture + the 5 Elements Series: Summer Treatment – 5:30-7pm. Group participants are fully supported by a zero-gravity chair and will receive a 30 – 45-minute acupuncture treatment involving the insertion of very thin needles to strategic points on arms, legs, and ears intended to elicit a relaxation response $40. Registration required. Hempfield Apothetique 100 W Walnut St, Lancaster. HempfieldApothetique.com.

CookingClass: Ukrainian Summer Kitchen – 6-8pm. Ages 16+. Join instructor Helen, born and raised in Ukraine for this delicious and most authentic menu her grandma and aunts used to cook in Summer Kitchens. BYOB. Hands on. Registration required. $80. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

SATURDAY, JUNE 24

Better Balance in 6 Exercises – 10-11am. Simple exercises to help you strengthen your balancing parts. Props and chairs for support, if needed, will be provided. Free. Registration required. Space limited to 10 participants. Offered by Embody Grace and held at Bangor Episcopal Church, 2099 Main St, Narvon. 610-304-5120. EmbodyGrace.com.

Family Bike Hike –10am-1pm. Get on your bikes and ride. Starting at Angelica Creek Park, bike the Schuylkill River Trail to grab a sweet summer treat at ScoupedeVille ice cream parlor before biking back.

$5pp or $15 per family of 4+. The Nature Place, 575 St. Bernardine Street, Reading. 610-372-4992 x108. BerksNature.org.

Integrative Reiki Clinic – 2:30-4:30pm. $25. Integrative Healing Arts, 546 Penn Ave, West Reading. 610-451-9577. IntegrativeHealingArtsStudio.com.

TUESDAY, JUNE 27

Teen Summer Cooking Camp: World Flavors – 3 days thru 6/29. Ages 13-16. Teens learn useful cooking skills while working independently and as a team. Hands-on. Registration is required. $225/ person. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

WEDNESDAY, JUNE 28

200 Hour Commuter Yoga Teacher Training – Held Wednesdays 6-10pm (virtually) and Sundays 8am-7pm (on-site) thru 10/1, plus one weekend. Learn the teachings 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. See website for details and application. 17 Basket Rd, Reading. KulaKamalaFoundation.org.

FRIDAY, JUNE 30

Leave No Trace Workshop – 10am-12:30pm. Learn about Leave No Trace principles – a set of practices for enjoying the great outdoors while minimizing our human impact – and the Greater Reading Trails Partnership, to gain new exposure and understanding of responsible recreation. $5. The Nature Place, 575 St. Bernardine St, Reading. 610-372-4992 x108. BerksNature.org.

Cooking Class: Summer Fish Fry – 6-8pm. Ages 16+. Roll up your sleeves and bring out your cast iron skillets. Perfect and delicious southern fish fry party is in session. BYOB. Hands on. Registration is required. $85. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

plan ahead

MONDAY, JULY 3

Strong & Stable Dynamic Aging Workshop –9:30-10:30am. (Mondays and Wednesdays thru 7/26). Learn how to regain your balance, maintain

your ability to drive, keep your feet healthy and functional, increase mobility and reduce pain throughout your body. $198. Offered by Embody Grace and held at Bangor Episcopal Church, 2099 Main St, Narvon. 610-304-5120. EmbodyGrace.com.

THURSDAY, JULY 6

Meditation, Yoga, & Irish Culture Women’s Retreat - thru July 12. Experience meditation, mantra, satsang and yoga amidst the beauty and history of Ireland, including the Cliffs of Moher, city of Galway, and more. $2500 plus airfare. Hosted by Kula Kamala Foundation, 17 Basket Rd, Reading. 484-509-5073. KulaKamalaFoundation.org.

SATURDAY, JULY 8

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. 717-4198796. TherapeuticThymes.com.

SUNDAY, JULY 9

Midsummer Holistic Expo – 11am-5pm. See 7/8 listing for details.

MONDAY, JULY 10

Women’s Memoir Writing Class – 6:30-8:30pm (via Zoom). 6 wks thru 8/14 (no class July 24). “Exploring Our Life Stories.” A safe haven for capturing the memories that matter to us most. Registration required. Write From the Heart. 717393-4713. WriteFromTheHeart.us.

TUESDAY, JULY 11

Kids’ Summer Cooking Camp: Summertime Grilling and Picnicking – 3 days thru 7/13. Ages 7-12. Kids learn useful cooking skills while working independently and as a team. Hands-on. Registration is required. $225/person. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

TUESDAY, JULY 18

Teen Summer Cooking Camp: Summertime Grilling and Picnicking – 3 days thru 7/20. Ages 13-16. Teens have a great time creating and eating delicious and beautiful food. Hands-on. Registration is required. $225/person. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

MONDAY, JULY 24

Teen Summer Writing Camp – 10:30am-12:30pm. 3 sessions, 7/24, 7/25 and 7/28. Via Zoom. A nonintimidating, free-spirited look at how creativity flows when we let go of our inhibitions. Through kindness, and a touch of mischief, we spark both intellect and imagination, in an inviting atmosphere where it’s cool to be yourself. No grades, grammar or judgement. Write From the Heart. Registration required. 717-393-4713. WriteFromTheHeart.us.

TUESDAY, JULY 25

Eating Healthy With Friends Cooking Demo –6:30pm. Lori Borja, certified nutrition specialist, shares healthy food samples, instruction and recipes. $10. Spine & Wellness Center, 3933 Perkiomen Ave, Ste. 104, Reading. RSVP to Lborja@SpineAndWellness.org. 484-769-6866. SpineAndWellness.org.

community resource guide

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

ACUPUNCTURE

LANCASTER ACUPUNCTURE

Beverly Fornoff

Eden Natural Care Center

600F Eden Rd • Lancaster

717-381-7334 • LancasterAcupuncture.com

Discover your body’s natural ability to heal with the supports of acupuncture and herbal medicine. Acupuncture is a way to relieve acute or chronic pain, stress, allergies, colds, digestive problems, and insomnia and support your overall well-being. See ad, page 43.

BODYWORK

SUPERNATURAL WELLBEING, LLC

Grace Henderson, LMT

342 N Queen St • Lancaster

SupernaturalWellbeingLLC@gmail.com

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

CBD/HEMP PRODUCTS

CEDAR MEADOW FARM

CedarMeadow.farm

717-723-3770

Hello@CedarMeadow.farm

CBD is better when it comes from a single farm that’s been dedicated to regenerative practices non-stop for over 30 years. That’s what we do.

Discover why Better Soil makes Better Oil. Deeply rooted in Lancaster, PA. See ad, page 55.

HEMPFIELD BOTANICALS

HEMPFIELD APOTHETIQUE

100 W Walnut St • Lancaster

717-874-8480

HempfieldBotanicals.com

Hempfield Botanicals embraces that wellness is the foundation for living a full and vibrant life. We create the THC-free and fullspectrum CBD products to help people find relief from pain and inflammation, sleep problems, anxiety, headaches, lack of energy and more. Certified B-corp, vegan, certified cruelty-free, sustainable and third-party tested. See ad, page 37.

NIGHT AND DAY CBD HUB

NightAndDayCBDHub.com

NightAndDayEnt2018@gmail.com

484-752-0019

Birthed from Night and Day Network LLC, Night and Day CBD Hub is a CBD online shop where you will find alternatives to smoking tobacco cigarettes and effective methods for pain relief. Our CBD products are grown and manufactured with the upmost quality in Lancaster County, PA. See ad, page 19.

CHILDREN’S SERVICES

CHILDREN’S HOME OF READING

1010 Centre Ave • Reading BuildingKidsLives.org

610-655-5555

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

CHIROPRACTIC

A THERAPEUTIC EFFECT

Dr. Andrew Ashton

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

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

BLUE SKIES CHIROPRACTIC

Dr. Leah Reiff

2727 Old Philadelphia Pike • Bird-in-Hand 717-390-9998 • BlueSkiesChiroHealth.com

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

DR. SUPER’S HOUSE OF HEALTH

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

DrSupersHouseOfHealth.com

At Dr. Super’s House of Health, we believe in a personalized approach to health care. We do things the right way, all the time, every time. Discover the healing power that lives within you and take control of your health again. See ad, page 29.

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 12.

LINK CHIROPRACTIC CLINIC

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

DrWachtmann.com

High-quality, patient-focused Chiropractic Care, and Functional Diagnostic Medicine evaluation and treatment. We focus on correcting the underlying causes of many disorders, diseases and conditions. Call for a complimentary consultation and benefit check. See ad, page 27.

Early to bed and early to rise makes a man healthy, wealthy and wise.

~Benjamin Franklin

MONTHLY PLANNER

CHIROPRACTIC

THE SPINE & WELLNESS CENTER

3933 Perkiomen Ave • Reading 610-779-4588

SpineAndWellness.org

Dr. Borja has 23+ years of experience and is a trusted Chiropractor to many primary care doctors, surgeons and pain management offices. He and his team specialize in auto and work injuries as well as sports concussions, acute/chronic spine pain, daily sprains and strain, sciatica and headaches. See ad, page 27.

CLINICAL AROMATHERAPIST

INSHANTI

Debra Stoltzfus

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

Trust a nationally certified aromatherapist specializing in clinical consultations. Deb can work directly with your physician to create a plan that supports mind and body health. In addition to retail and wholesale accounts of proprietary blends and pure essential oils sourced directly from the farmers, halfand full-day education courses with certification are offered. See ad, page 43.

COACHING

CREATE A LIFE WORTH LIVING

Stephane Poncelet 570-449-2219

Calwl2022@gmail.com

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

MINDBODY WITH RENEE, LLC

Renee Mendenhall, LMT

210 W Grant St, Ste 304 Lancaster 717-330-8171

MindBodywithRenee.com

You create your own reality based on your thoughts and vibration (how you feel). Take control of your life through an understanding of the Law of Attraction. Sessions include intuitive guidance and subconscious change modalities, Emotional Freedom Technique and PSYCH-K.

COUNSELING

GREY MUZZLE MANOR

1164 Blattadahl Rd • Mohrsville

610-655-5271

GreyMuzzleManor.com

Facebook.com/GreyMuzzleManor

The licensed mental health therapists at Grey Muzzle Manor provide Animal Assisted Psychotherapy and Equine Assisted Psychotherapy for adults and children with issues of 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 10.

M. HARNISH COUNSELING & SPIRITUAL DIRECTION

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

MHarnishTherapy.com

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

TAKE HEART COUNSELING & EQUINE ASSISTED THERAPY

699 Wooltown Rd • Wernersville

717-917-7137

TakeHeartCounseling.com

Empowering individuals and families to find hope, healing and wholeness through therapeutic work with horses. Trauma-informed services address trauma, anxiety, depression, self-worth, spirituality, family issues. Offering individual and group sessions.

DENTISTRY

SCHWARTZ FAMILY DENTAL

David A. Schwartz, DDS, PC 701 Jefferson Blvd • West Lawn

610-670-6910

SchwartzFamilyDental.com

We provide general and cosmetic mercury-free dental care to the entire family with attention to “whole person health.” We have advanced training in the safe removal of mercury fillings, nonsurgical gum treatments, orthodontics, sleep apnea, solutions for TMJ, facial pain, and headaches. Visit our website to learn more. See ad, page 11.

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 5.

DNA TESTING

ANY LAB TEST NOW

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

AnyLabTestNow.com/Lititz

Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcohol-testing services, vitamin B12 injections and more. See ad, page 43.

END-OF-LIFE CARE

HOSPICE & COMMUNITY CARE

Serving Lancaster and York counties as well as parts of Adams, Berks, Chester, Cumberland, Dauphin and Lebanon counties

877-506-0149

HospiceCommunity.org

Care is provided based on a patient’s symptoms and needs. Hospice care provides comfort during a patient’s final weeks and months. Palliative care relieves the symptoms and stress of serious illness. Grief support is provided during and after a loss. See ad, page 33.

KAREN GLASS

Death Dula, Life to End of Life

Coach, Herbalist

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 and 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 lovedones, including practical planning, facilitating conscious communication and awareness, advocating and companioning.

PEACEFUL PASSAGES

Elena Snyder, LPN 215-859-2556

Facebook/PeacefulHospiceCare

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

FUNCTIONAL MEDICINE

FUNCTIONAL HEALTH OF LANCASTER

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

FH-Lancaster.com

Are you looking for a holistic root cause approach to your health and wellness? Functional Health of Lancaster provides comprehensive adult primary care, functional medicine, nutritional support, thermography and yoga therapy, addressing your important health needs and wellness goals. Membership plans available. See ad, page 37.

KULP NUTRITION & WELLNESS

Dr. Donna Kulp, DC, DACBN, IFMCP

52 Morgantown Road • Reading

610-208-0404

KulpNutritionWellness.com

Dr. Donna Kulp helps patients achieve health and wellness goals through finding the root cause of specific health needs. She takes into consideration individual biochemistry, health history, genetics, lifestyle, exercise and stress to create customized wellness programs that address the interaction between the external environment and the internal environment of the body, including the immune, endocrine and gastrointestinal systems. See ad, page 11.

FUNCTIONAL NEUROLOGY

LANCASTER BRAIN & SPINE

221 Granite Run Dr • Lancaster 717-299-9600

LancasterBrainAndSpine.com

Our mission is to improve the lives of people suffering from complicated neurological and musculoskeletal conditions, by utilizing cutting-edge diagnostic testing and customized brainbased treatment plans. See ads, pages 39 and 55.

HERBAL MEDICINE

HERBS FROM THE LABYRINTH

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

HerbsFromTheLabyrinth.com

Long-time Herbalist Sarah Preston crafts small-batch herbal body-care and wellness products, teas, tinctures, syrups, salves and creams using organically grown and ethically sourced wildcrafted herbs. Consultations and custom blends available. Products found at Radiance and Lemon Street Market, both in Lancaster. See ad, page 24.

classifieds

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

OPPORTUNITIES

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

MAGAZINE DELIVERY | For 30-40 Lancaster City locations. 1x/monthly for approximately 2-3 hours. Must have liability insurance and an insured vehicle. For rate and details, contact Publisher@NALancaster.com.

HOLISTIC WELLNESS

ENERGY CONSCIOUSNESS

TRANSFORMATIONAL HEALING

Asha Scatchard, BHSP, IKH

717-843-5672

EnergyBodyworks.com

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

PEACE N REIKI

Nancy Mintzer

610-463-8701 ph/txt

Peace.N.Reiki@gmail.com

PeaceNReiki.com

Are you at a crossroads in your life, in a career change or a relationship change... ready to step into purpose...looking for clarity & direction? Through Chakradance, reiki, thought coaching, women circles and meditation, Nancy has the tools to help you return to balance and well-being. See ad, page 29.

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.

HOLISTIC WOMEN’S HEALTH

WISE WOMAN HEALING

Pamela Craddock, CNM

31 S Lime St • Lancaster

14 Preston Rd • Reinholds

717-925-7462

WiseWomanHealing.us

With over 42 years of nursing and midwifery experience, Pamela recognizes the interconnectedness of the body, mind and spirit and how imbalances can affect overall health. With compassion and experience she will work with you to formulate a plan that will help you achieve optimal health and wellness. See ad, page 44.

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 36.

INTEGRATIVE MEDICINE

NICK D’ORAZIO, MD

Strasburg Health Associates

181 Hartman Bridge Rd • Ronks 717-687-7541 • DrNickDorazio@gmail.com

Physician board certified in integrative and holistic medicine employs a wide variety of treatment modalities including Ayurveda, IV treatments including chelation, homeopathic, herbal, and nutritional medicine, natural injections, physical rehabilitation, and bodywork. Dr. D’Orazio is a physician who lives what he teaches.

IV THERAPIES

AQUA BLUE WELLNESS CENTER

2435 Old Philadelphia Pk Smoketown • 717-656-8615

AquaBlueWellnessCenter.com

We offer a range of IV hydration vitamin and mineral therapies to support your wellbeing. IV therapies can support hydration, weight loss, increased energy, improved immunity, address nutrient deficiencies and more. See ad, page 25.

LAB TESTING

ANY LAB TEST NOW

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

AnyLabTestNow.com/Lititz

Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcohol-testing services, vitamin B12 injections and more. See ad, page 43.

LYMPHATIC THERAPY

AQUA BLUE WELLNESS CENTER

Electro-Lymphatic Therapy

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

Our lymphatic system plays an important role in supporting our immunity. Over the past 18 years of treating our clients, we’ve found that supporting the proper flow of lymphatic fluid through electrolymphatic therapy positively affects many conditions including: Lymphedema, edema, cancer, Lyme disease, heart disease, enlarged prostate, post-injury/surgical healing and more. See ad, page 25.

MATTRESSES

NATURAL/ORGANIC GARDNER’S MATTRESS & MORE

830 Plaza Blvd • Lancaster 717-299-6228

GardnersMattressAndMore.com

Gardner’s is a locally owned mattress store offering a wide selection of quality natural and organic mattresses ranging from the luxurious to economical. Educating our customers on getting a good night’s sleep and the benefits of sleeping naturally and organically is our mission. To learn more and schedule sleep consultation visit GardnersMattressAndMore.com/Natural. See ads, pages 17 and back cover.

MEDIATION/ CONFLICT

RESOLUTION

PANGEA MEDIATION

717-219-7174

Mila@PangeaMediation.solutions

PangeaMediation.solutions

At Pangea Mediation, we aim to provide the space and tools needed to resolve conflicts in a healthy and productive manner through mediation, conflict coaching and training. We specialize in coparenting, separation & divorce mediation. Let’s get started! See ad, page 10.

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 19.

NATIVE/ECOLOGICAL GARDENING

WAXWING ECOWORKS CO.

Elyse Jurgen, MEd, CBLP 717-676-1045

WaxwingEcoWorks.com

Waxwing EcoWorks Co. offers native/ecological gardening consultation, design, build, stewarding and educational services to enhance human well-being and support dwindling wildlife populations. We work alongside you to make your vision come to fruition! Explore our website and on-line listing for more details. See ad, page 10.

NATURE CENTER

BERKS NATURE/THE NATURE PLACE

575 St Bernardine St • Reading 610-372-4992

BerksNature.org

Berks Nature is a 501(c)(3) nonprofit organization that has been serving the Berks County community since 1974. From land preservation and trail management to environmental education and community engagement, our work centers on one simple value: that nature is essential to our quality of life. See ad, page 35.

NATUROPATH

- TRADITIONAL

HEALTH BY DESIGN CLINIC

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

HBDClinic.com

We provide nutrition and detoxification services for adults and children using an integrative functional medicine approach. Getting to the root cause and addressing the whole body with natural solutions is what we do. We offer nutritional consultations, professional supplement recommendations, ionic foot detox and salt and sauna therapy. See ad, page 7.

HONEYSUCKLE WELLNESS

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

Info@HoneysuckleWellness.com

HoneysuckleWellness.com

Restore your body naturally. Michelle provides whole-family wellness with years of experience and tools to achieve emotional balance, detoxification, support for your immune and lymphatic systems and help with food sensitivities, chronic conditions, and more. See ad, page 21.

NATUROPATHIC DOCTOR

HEALTH FOR LIFE

Ann Lee, ND, L.Ac

112 Cornell Ave • Lancaster

717-669-1050

DoctorNaturalMedicine.com

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

NUTRITION FOR LIFE

Lori Borja, RN, MS, CNS

3933 Perkiomen Ave • Reading 610-779-4588

SpineAndWellness.org

Clinical nutrition service based on a comprehensive assessment, each client receives a personalized treatment plan to help them re-balance and restore the body. Lori will provide specific recommendations for the client’s individual needs. One-on-one support is given to help clients reach their goals and live healthier lives. See ad, page 23.

PET CARE

TILL WE MEET AGAIN

In-home Pet Euthanasia

717-808-4654

TillWeMeetAgain.com

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

SKINCARE

GSL ORGANICS

216 S Church St • Quarryville

717-844-1444

GSLOrganics.org

With over 25 years of experience, owner Candy St. Martine-Pack, a certified aroma-therapist, formulates all skincare products using natural and organic ingredients to treat a variety of skin issues including, eczema, psoriasis and the effects of aging. See ad, page 35.

SOUND HEALING/MUSIC RESONATE YOU

JenLobo Rose

Lititz/Lancaster

ResonateYou@gmail.com

ResonateYou.com

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

SOUNDWISE HEALTH ASSOCIATES, LLC

Lana Ryder, Director and Senior Instructor

313 W Liberty St, Suite 263 • Lancaster 610-301-4356

SoundwiseHealth.com

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

SPECIALTY FOODS

KWEE-JACK FISH CO

Wild Alaskan Salmon & Halibut Shares

717-842-0180

Sustainably harvested wild Alaskan salmon and halibut available, fisherman-direct. Pre-order annually (spring) at EatWildSalmon.com for local pick-up (fall) of sushi-grade delicious nutrition, deep-frozen at the peak of freshness to enjoy throughout the year.

SPIRITUALITY

URBAN WELL—A SOURCE FOR CONTEMPLATIVE SPIRITUALITY

Saint James Episcopal Church

119 N Duke St • Lancaster 717-397-4858

UrbanWell.org.

…where diverse people with different faiths gather in a spirit of humility and openness to learn from one another how to quiet the noise of everyday life, become more grounded and find energy, serenity and rest. See ad, page 5.

NEVER GLOSSY. ALWAYS GREEN.

THERAPEUTIC WRITING WRITE FROM THE HEART Creative Writing Workshops

Melissa Greene • Lancaster 717-393-4713

• WriteFromTheHeart.us

Our uplifting, be-who-you-are workshops awaken the creative spirit, gently, without intimidation. Taught in an atmosphere of warmth, whimsy and trust, they are a safe haven for all ages. Especially those who long to overcome perfectionism and selfdoubt. No grades or red pen. Sharing optional. Mischief a must. See ad, page 9.

THERMAL IMAGING

AQUA BLUE WELLNESS CENTER

WEIGHT LOSS

HEALTH BY DESIGN

Jeannie Peck, Traditional Naturopath

352 E Main St, Ste 100 • Leola

717-556-8103

HBDClinic.com

We help you reach your weight-loss goals by offering customized science-based weight loss options and detoxification services. Our goal has always been to help you get the weight off and educate you on how to keep it off. Offering the guidance of over 30 years experience, you will see results and feel amazing. See ad, page 7.

YOGA

Gratefully serving Lancaster County and Berks County, Pennsylvania and the surrounding area.

Paid subscriptions available along with delivery of free-to-the-reader print magazines at hundreds of locations. Sign up on our website to receive

Lori Martin, BCNP

2435 Old Philadelphia Pike • Smoketown 717-656-8615

• AquaBlueWellnessCenter.com

A family wellness center offering thermal imaging for breast and body, detox therapies, therapeutic and oncology massage, lymphatic drainage, a full-spectrum infrared sauna, nutritional education and more. Thermal imaging is a safe, non-invasive procedure for early detection of sources of pain, injury and disease. See ad, page 25.

HONEYSUCKLE WELLNESS

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

Info@HoneysuckleWellness.com HoneysuckleWellness.com

Digital Thermal Imaging is a proactive tool to assess problems in the body before they can be seen or felt. An assessment tool that is non-invasive, painless, with no radiation or direct contact with the body, it is a proactive step towards achieving your optimal health. See ad, page 21.

SHALOM THERMOGRAPHY

Darlene Heath, DC, CTT 14 W Main St • Landisville 717-530-5555

HeathWellnessCenter.com

Thermography provides a noninvasive view of potential health concerns in the breast and body. Used as a risk assessment tool, thermography is able to detect inflammation and metabolic changes, and offers a proactive, prevention-focused approach to health care. See ad, page 12.

KULA KAMALA FOUNDATION & YOGA ASHRAM

17 Basket Rd • Reading 484-509-5073

KulaKamalaFoundation.org

Kula Kamala Foundation is a nonprofit, non-sectarian spiritual center dedicated to mindfulness, non-violence, unity, and healing. Our public and professional programs serve people from all walks of life. No matter who you are, we have something special for you. OM. Peace. See ad, page 3.

MINDFUL YOGA AT SAINT JAMES

119 N Duke St • Lancaster 717-397-4858

SaintJamesLancaster.org/Yoga

A simpler style of yoga that helps achieve a higher level of connection with one’s mind, body and spirit by focusing on the present moment. Is suitable for a wide range of body types and abilities. In-person and via Zoom. See ad, page 5.

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.