Natural Awakenings Lancaster/Berks July 2021

E E HEALTHY LIVING FR

HEALTHY

PLANET

GrillSizzling On! Summer Fare

Pets Help Kids Thrive

food as medicine Sleep Better Naturally July 2021 | Lancaster-Berks Edition | NALancaster.com · NABerks.com

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Stronger Together.

Contents

2021

ronger Together.

The team at My Gut Instinct is proud to announce that Guts & Glory 2021 will be a socially-distanced, outdoor, in person event.

Scan QR code for more info & registration details!

It takes guts to overcome a pandemic.

SAVE THE DATE! th

2021

Saturday, 25 - 3pm m at My Gut Instinct is proud September to announce that Guts•&11am Glory 2021 will25th be Saturday, September a socially-distanced, in person event.of Shocktoberfest) NEW VENUE:outdoor, Willow Glen Park (home RAIN OR SHINE! • Sinking Spring, PA 19608

RAIN OR SHINE!

SAVE THE DATE!

Our FREE, ALL AGES, PET-FRIENDLYSeptember community event25th features: Saturday,

2021

• Holistic experts & stress relief tips • Expert lectures on nutrition, RAIN OR SHINE! fitness & healthy living • Massage tent estive & Wellness Expo SAVE THE DATE! • Healthy food and alcoholic/ • Farmer’s Market non-alcoholic drinks for sale (cash encouraged) Saturday, September 25th • Live active demos • Live local music RAIN OR SHINE! 11am - 3pm @ NEW VENUE: (participation 2021 Title Sponsor: Digestive encouraged!) & Wellness Expo • FREE tasting samples Willow Glen Park, home of Shocktoberfest • Kid targeted zones on healthy • FREE health screenings 94 Park Ave; Sinking Spring, PA 19608 eating & exercise Scan QR Code for more info and registration details!

Masks are not required, but encouraged. Please consider bringing one pantry item per person as a donation to the Helping Harvest Food Bank!

2021 Title Sponsor:

FREE, ALL AGES, PET-FRIENDLY community event features:

ctures on nutrition, fitness & healthy living ood and alcoholic/non-alcoholic drinks for sale e demos (participation encouraged!) ted zones on healthy eating & exercise xperts & stress relief tips

• Massage tent • Farmer’s Market (cash encouraged) • Live local music • FREE tasting samples • FREE health screenings

THE ECONOMY A few notes for this year’s event: THRIVES WHEN EVERY PERSON THRIVES.

• Masks are not required, but encouraged ease consider bringing one pantry item per person as a donation to the Healing Harvest Food Bank!

AT ASSETS, we believe that diversity and inclusion make our community strong and that people of all backgrounds should be equally represented in its success.

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Lancaster-Berks

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It takes guts to overcome a pandemic.

Digestive & 94 Wellness ParkExpo Ave

SAVE THE DATE! Saturday, September 25th

NALancaster.com | NABerks.com

RAIN OR SHINE!

34

Revolutionizing Veterinary Care

18 FOod as medicine The Healing Power of Nutrition

24 sweet slumber Natural Tips for Deep Sleep

30 Sizzling on the Grill Healthy, Sustainable Summer Fare

34 Soulful strides

39

Running as a Spiritual Practice

36 Pet happy

How Animals Help Kids Thrive

39 DOGGY DELIGHTS

Healthy, Homemade Cookie Treats

42 Growing food security

The Benefits of Urban Gardening

42

44 The power of

playfulness

DEPARTMENTS 8 news briefs 12 health briefs 14 global briefs 16 business

spotlight 17 eco tip 24 healing ways 30 conscious eating

34 fit body 36 healthy kids 39 natural pet 42 green living 44 inspiration 45 calendar 49 resource guide

Natural Awakenings is a family of 50-plus healthy living magazines celebrating 27 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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Join a Growing Online Spiritual Community

Visit our website for more information.

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36 Lancaster, Pennsylvania

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advertising & submissions how to advertise To advertise with Natural Awakenings, visit our websites at NALancaster.com or NABerks.com, or contact us at Advertising@NALancaster.com or by phone at 717-3993187. Deadline for ads: the 5th of the month.

Editorial submissions Submit through our website or email articles, news items and ideas to: Publisher@NALancaster.com. Deadline for editorial: the 1st of the month. calendar submissions Submit events/classes through our website or email us at Publisher@NALancaster.com. Deadline: the 5th of the month. No phone calls or faxes, please. regional markets Advertise your products or services in multiple markets!

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letter from the publishers

Kendra Campbell and Jacqueline Mast, Co-Publishers

In some Native languages, the term for plants translates to “those who take care of us.” ~Robin Wall Kimmerer 6

Lancaster-Berks

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LANCASTER/BERKS Edition

Co-Publishers/ Kendra Campbell Executive Editors Jacqueline Mast Editor Gisele Rinaldi Siebold Design & Production Steffi K. Kern Patrick Floresca

Sales & Marketing Kendra Campbell Lori Johnson Social Media/Website Carolyn Coogan

contact us Ten Branches Publishing P.O. Box 6274 ∙ Lancaster, PA 17607 Phone: 717-399-3187 Fax: 717-427-1441 Publisher@NALancaster.com NALancaster.com • NABerks.com

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SUBSCRIPTIONS Give us a call or visit our website to sign up for our free digital edition or to subscribe for home delivery. $30/12 issues or $50/24 issues.

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National Advertising Lisa Doyle-Mitchell Natural Awakenings Publishing Corporation 4851 Tamiami Trail N., Ste. 200 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com © 2021 by Natural Awakenings. All rights reserved.

Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business.

We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised.

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Natural Awakenings Lancaster/Berks is a faithful steward of global resources and committed to being a part of an environmentally conscious community. We utilize a local printing company and an environmentally-friendly cold-set web printing process which emits virtually immeasurable VOCs into the environment. This product is 100% recyclable.

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A

trend has emerged over the past decade; we’re living in a time when more of us are paying attention to the connection between what we eat and how we feel. Says Deepak Chopra, “The foods we eat become the very foundation of our bodies, seeds of our thoughts and essence of our consciousness.” It’s quite likely that you’ve recently made changes to your own eating habits, putting yourself in the company of one-third of other Americans, most under age 45. AccordKendra and Jacqueline ing to a late 2019 survey, more of us are cooking at home and making decisions about food as it relates to personal and global health matters.

As you glean ideas and guidance from our food as medicine-themed issue, you’ll find it brimming with articles on health, nutrition and better sleep. In our pages, take note of our trusted partners who serve up some of the most nutritious and delicious foods to satisfy any dietary preference, including the grocers who stock fresh local and organic: Lemon Street Market, Oley Valley Organics, Rodale Institute and Wegmans. Among the area’s farm stands and markets are our nutrient-conscientious partners Bent Limb Farms and Eat Wild Farms, offering pastured chickens, eggs and livestock. Kwee-Jack Fish Co’s Alaskan-caught halibut and their wild sockeye salmon, one of the most nutrient-dense foods on the planet, are being sustainably harvested this summer and prepared for September delivery. There are reasons why these and other similar businesses are in our pages; they bring sustainable practices and strong ethics to the table as they care for the land, their animals and the health and well-being of our community and ultimately, of our planet.

In our feature, “Food as Medicine: The Healing Power of Nutrition”, you’ll discover the significant health benefits of choosing healthy portions, plant-forward menus and eating the colors of the rainbow. An article on urban gardening addresses the issue of food scarcity and encourages using whatever land or soil we can access to cultivate whole foods that we can share with others. We’ll satisfy the discriminating palate with mouthwatering recipes for delicious grilling, sure to offer up the official scent of summer for all to enjoy. We even include a few treats for our canine friends.

Enjoy this return to gathering together, spending time with friends and loved ones, nurturing our bodies and our relationships with good food and good cheer.

May you be fed, may you be healed, may you be loved.

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Handmade Essential Oil Organization from Oily Hounds

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ark and Angela Mohn, coowners of Oily Hounds, in Boyertown, are a local husbandand-wife team with a one-ofa-kind woodshop who specialize in custom wood work for essential oil enthusiasts. Their online Etsy shop features many different types and styles of handmade essential oil organizaMoon display tion products. Custom orders are also accepted for creations with specific dimensions and unique features. Most items can be personalized with laser engraving.

“Everything is handmade from scratch,” explains Angela. “We have created items such as beard oil racks and supplement wall racks. Other unique items include recovery and inspiration gifts as well as military coin holders. We are also both registered nurses and personally use essential oils, and take a natural health and wellness approach to our own lives and the lives of our dogs (which our business is named after). We love to design and create new and beautiful ways for storing and organizing essential oil bottles.”

For more information, visit OilyHounds.com. Specific questions or requests can be emailed to Support@OilyHounds.com. See ad, page 26.

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news briefs

NALancaster.com | NABerks.com

Susquehanna Waldorf School Immerses Students in Art and Nature

T

he Susquehanna Waldorf School (SWS), located one block from the Susquehanna River in Marietta, welcomes students back for in-person learning beginning September 7. With additional outdoor time for play and learning, students will have ample opportunity to immerse themselves in nature while learning about botany, geology, animal studies, the environment and much more.

SWS boasts a hands-on, experiential approach to education that is rooted in the arts and nature. Admissions Director Michelle Wann explains, “We find creative ways for students to connect with one another and the larger world. More than ever, our children need the social and emotional healing of time together and time outdoors.”

SWS is dually accredited by the PA Association of Independent Schools and the Association of Waldorf Schools of North America.

Financial aid is available. For more information or to schedule a tour, call Michelle Wann at 717-426-4506, ext. 224 or visit SusquehannaWaldorf.org. See ad, page 37.

Intro to HeartMath with Ampersand Integrative Wellness

L

aural Miller, the leadership and resilience coach at Ampersand Integrative Wellness, is hosting a reoccurring monthly event, Intro to HeartMath, beginning at 5:30 p.m., July 21, held live via Zoom. With many people returning to the workplace as COVID-19 mandates are lifted, there may be feelings of unease.

This class offers participants tools that will help build resilience and vitality, improve an overall sense of well-being, enhance mental clarity and focus, improve relationships, strengthen communication, increase composure in challenging situations and develop better cooperation among co-workers and team members.

Cost: $25/person. For more information and to reserve a spot, email LMiller-Kipp@ AmpersandIntegrative.com. To learn more about Ampersand Integrative Wellness, visit AmpersandIntegrative.com. See ads, pages 20 and 52.

Family Days on the Farm 2021

T

he Community Alliance for Responsible Eco-farming (CARE) will present the 10th annual Family Days on the Farm from 4 to 8 p.m., July 30, and 8 a.m. to 4 p.m., July 31, at the David Lapp Farm. The theme is “Enabling future generations to farm with a positive attitude and strengthened motivation.”

There will be educational seminars, homemakers’ advice, farmstead ideas, children’s activities, including a petting zoo and corn box, healthy baking and vegetable growing tips and more. Friday night features a keynote address by Kim Fuhrmann, followed on Saturday by more than 30 workshops, panel discussions and a keynote by Sina McCullough, as well as dairy demonstrations.

Admission is free. Location: 3737 Yost Rd., Gordonville. For more information, call 717345-2681, ext. 827, or visit Tinyurl.com/ FamilyDaysOnTheFarm for details.

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news briefs

Lancaster Friends School Emphasizes Equality and Community

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ancaster Friends School, a Quaker school for kindergarten through eighth grade located in Lancaster, will officially open its doors on August 30. Enrollment is now open and applications are being accepted for the 2021-22 school year. Individuals who are part of a marginalized community and meet criteria for subsidized school lunches can apply for an Equity Scholarship which includes before and after school enrichment programs. Financial aid is also available.

Founded on the core principles of simplicity, peace, equity, integrity, community and service, the school is committed to the social, intellectual and spiritual development of all people. Andrea Paz y Mino Carty, head of school, shares, “I’m passionate about helping to create a truly inclusive educational community where children can learn about their world and help make it a better place.”

Location: 110 Tulane Ter., Lancaster. For more information or to enroll, email LancasterFriendsSchool@gmail.com or visit LancasterFriends.org. See ad, page 36.

Customized Massage and Skin Care at The Spa at Willow Pond

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indy Tranquillo, a licensed massage therapist and licensed esthetician, has joined the staff at The Spa at Willow Pond, in Sinking Spring. She has 16 years of experience as a massage therapist and two years of experience providing skin care.

Tranquillo is certified in medical massage therapy as well as reflexology, soft tissue release, lymphatic drainage, aromatherapy, Cindy Tranquillo spa wraps and salt scrubs. She has skin care certifications in the following areas: microneedling, nanoneedling, dermaplaning and peels. She is currently enrolled in a medical esthetician course and is also finishing her certification as a holistic nutritionist.

“I am a firm believer in the inseparable connection between the body and mind,” says Tranquillo. “I intentionally create a massage and skin care experience that will suit each client’s specific needs.”

Her serene approach offers harmony, balance and ease to busy lifestyles. Beyond any technique, she believes there is space for a mindful and compassionate presence which can facilitate the innate healing ability within the recipient. Her compassion for her clients alongside her training in massage and skin care allows for the mind and body to reach an ultimate state of relaxation and healing.

Location: 1487 Old Lancaster Pike, Sinking Spring. For more information or to make an appointment, call 610-406-5733 or visit TheSpaAtWillowPond.com. See ad, page 27.

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he eighth annual Guts and Glory Digestive and Wellness Expo is accepting registrations for event-day volunteers, sponsors, nonprofits and food vendors.

This free, rain-or-shine event, which will be held from 11 a.m. to 3 p.m., September 25, in Willow Glen Park, strives to educate the community about the importance of digestive health and inspire healthy, wellness-rich lifestyles. The Guts and Glory Expo showcases a variety of educational booths, interactive experiences including yoga, massage, meditation and wellness experts, a farmers’ market and fresh, locally sourced food.

Owner and founder Aparna Mele, M.D., says about the expo, “We aim to provide people with health knowledge and empower them to take action to live healthier lives and become beautiful, from the inside out.”

Location: 115 Aspen Rd., Reading (home of ShocktoberFest). For more information or to register, visit MyGutInstinct.org. See ad, page 4.

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Painful, involuntary muscle cramps have hit 39 percent of marathon runners, 52 percent of rugby players and 60 percent of cyclists, studies show, but gulping down too much water has also been linked to the condition. The solution might be to drink an oral rehydration solution rather than spring water, suggests an Australian study in the Journal of the International Society of Sports Nutrition. Ten men were repeatedly tested with each liquid while running downhill in 96-degree heat for 40 to 60 minutes. When their calves were stimulated electrically to induce cramps, those drinking the oral rehydration liquid were less susceptible to the condition. “It is possible that drinking a large amount of plain water dilutes sodium and other electrolytes in the blood and extracellular fluid, increasing [muscle cramp] susceptibility,” conclude the authors.

Either sidestepping an argument or resolving it on the same day pays off quickly by halving the reactivity level— negative “aftertaste”—that day and often erasing any darkened emotional response the following day, say University of Oregon researchers. Based on surveys of more than 2,000 people reporting their emotional ups and downs during an eightday period, the researchers found that when people feel they have resolved an argument, the emotional response associated with that disagreement is significantly reduced or even eliminated. Stress reactivity has been found to significantly reduce lifespan, studies show, and is linked to heart disease, a weakened immune system, reproductive issues and gastrointestinal conditions.

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Try Saffron Extract to Raise Mood Saffron, harvested by hand from the stigma of crocus (Crocus sativus L.), has long been used in cooking, dying and fragrances, and a new study also verifies its traditional use for lowering depression. European researchers gave 56 people with poor moods, anxiety or stress either 30 milligrams a day of saffron extract or a placebo for eight weeks. Those getting the saffron reported feeling less depressed and having improved social relationships, and their urinary crocetin levels correlated with a change in their depression scores.

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Use Sunlight and Sleep to Lower COVID-19 Risk Two readily available natural strategies—sunlight exposure and sufficient sleep—appear to lower the risks of suffering and dying from COVID-19, report two new studies. Researchers from the UK University of Edinburgh examined records of 2,474 U.S. counties from January to April 2020 to compare numbers of COVID-related deaths to levels of UVA rays from the sun. They found that people living in counties with the highest UVA levels had on average, a 29 percent lower chance of dying from the coronavirus.

They ruled out the vitamin D factor by not including counties with UVB levels that would produce the vitamin.

Repeating the analysis in England and Italy produced the same results. The researchers theorized that nitric oxide released by the skin when in sunlight may reduce the ability of that virus to replicate.

A second study of 2,884 high-risk healthcare workers in five European countries and the U.S. found that every additional hour of sleep reduces the risk of COVID-19 infection by 12 percent. However, insomnia, disrupted sleep and daily burnout are linked to a heightened risk of becoming infected with the coronavirus, having more severe symptoms and a longer recovery period, reports the researchers in BMJ Nutrition Prevention & Health. People that had problems like difficulty falling or staying asleep or regularly using sleeping pills were 88 percent more likely to be infected with COVID-19 than those without such issues.

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Doctors’ Orders

global briefs

Researchers are using recycled rock dust to enrich farm and rangeland soils to accelerate the processes by which soils capture atmospheric carbon. The natural process of rock weathering provides a proven method of capturing carbon from the atmosphere and putting it into the soil, where it may remain for centuries.

Benjamin Z. Houlton, the Ronald P. Lynch Dean of the Cornell College of Agriculture and Life Sciences, says, “Soil can be part of the solution set. It will not save us, but it can help to put us on path to negative emissions.”

Field testing has been conducted for a year with positive early findings. Iris Holzer, a Ph.D. student at the University of California-Davis, has seen a doubling of the rate of carbon capture in soils with rock amendments compared to soils without.

Excess carbon speeds up the greenhouse effect, which causes rising temperatures and other challenges to global security, food production, economic growth, infrastructure and human and ecosystem health. Over a five-year period, crushed volcanic rock added to agricultural soils across the globe could remove 2.8 billion tons of carbon.

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Volcanic Ground Cover Slows Climate Change

Huge Indoor Vertical Farm to Serve Food Desert

Hayek Hospital, in suburban Beirut, Lebanon, launched a 100 percent plant-based menu in March as a “moral responsibility”.

Patients will no longer be greeted after waking up from surgery with ham, cheese, milk and eggs, the same foods that may have contributed to their health problems.

The family-owned private hospital emphasizes the health benefits of vegan diets, which have been shown to reduce the risk of heart disease, diabetes and some cancers.

The hospital says deciding factors included the World Health Organization classification of processed meat consumption as carcinogenic, as well as the role that animal agriculture plays in spawning diseases and pandemics. The U.S. Centers for Disease Control and Prevention estimates that three out of four new or emerging infectious diseases in humans come from animals.

The American Medical Association passed a resolution in 2017 requesting U.S. hospitals promote better health by offering plant-based meals to patients, staff and visitors, and similar recommendations have been issued by the American College of Cardiology. New York and California now have laws requiring hospitals to provide a plantbased option with meals.

mustbeyou/AdobeStock.com

The agriculture startup Plenty Unlimited Inc. is building an indoor vertical farm in the South Los Angeles suburb of Compton to provide jobs and fresh produce to the historical “food desert” and surrounding areas. Traditional farms are usually only able to harvest crops a few times a year, but because Plenty’s hydroponic farms are free of the limitations of seasonal changes, weather conditions, pests and natural disasters, they can produce food year-round. The crops are cultivated in a clinically sanitary environment with full personal protective equipment for staff, as well as robots to do much of the picking. The first time produce is touched by human hands is when the consumer opens the package.

Plenty’s project condenses 700 acres of farmland into a 95,000-square-foot warehouse. Its first vertical farm opened in South San Francisco in 2018, and it maintains a research and development farm in Laramie, Wyoming.

By building farms vertically, healthy, quality produce can be grown without harming the environment, especially in urban areas, where land is limited and food insecurity may be widespread. In addition to the vertical plant towers, Plenty uses LED lighting and automation to plant, feed and harvest crops. The warehouses grow plants faster and with more nutritional density with no need for pesticides, using a fraction of the water required by traditional farming.

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All-Vegan Menu Debuts at Lebanon Hospital

Rock On

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Gaining Momentum

Dealers Align Behind Electric Cars Traditionally, auto dealerships have presented a skeptical and confusing experience for those seeking to purchase electric transportation. When Tesla launched the Model S electric sedan in 2012, it had to build its own stores to educate consumers about electric vehicles (EV) because dealers wouldn’t sell them in Texas or Michigan, for instance. The subsequent success of Tesla, Ford and GM EV models, along with a plan to stop selling new internal combustion cars by 2035 in California, have propelled the transition from fossil-fuel-powered vehicles.

The American division of German automaker Volkswagen is delivering large quantities of their electric SUV ID.4 as part of a nationwide launch, with more than 650 dealers on board.

U.S. CEO Scott Keogh reports that the goal is to have at least one vehicle initially at every VW dealer in America.

He says, “We see the potential for EV sales to double this year. We’re optimistic that this is a turning point year for electric vehicles.”

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business spotlight

Revolutionizing Veterinary Care

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by Lauren Sophia Kreider

hen Jennifer Hufnagle and Kristy Bledsoe opened Furdunkin, they set out to revolutionize veterinary care for pets and owners. Located just outside Lancaster City, Furdunkin offers mobile veterinary care, urgent care and a customized wellness approach rooted in prevention. Add cat hammocks, a pet patio serving doggie ice cream and iced coffee, a reforestation in memoriam program that plants a tree for each lost pet and a supportive work environment for their employees, and it’s fair to say that Hufnagle and Bledsoe are well on their way to meeting, and exceeding, their mission.

“We believe mobile is the future of veterinary care,” says Bledsoe.

“The world has grown accustomed to having everything at their doorstep with the click of a button. Why should vet care be any different?”

Furdunkin’s mobile veterinary unit travels throughout Lancaster County and is equipped with a full surgical suite for dentistry and surgery. Having access to curbside vet care helps owners navigate demanding schedules and lessens the anxiety pets frequently experience in a car or crowded waiting room.

“Pets do much better when being cared for at home,” explains Bledsoe. She notes that decreased stress often leads to improved test results and pet health outcomes.

Soon after launching their mobile unit in September 2019, Hufnagle and Bledsoe recognized the need to add a physical location to their business. This would allow them to treat more complex health needs without referring to an additional provider. With wait times reaching four to six hours at emergency centers and a growing number of families adopting pets during the pandemic, Furdunkin’s opening of the first pet urgent care center in the county was, as Bledsoe describes, “a win for the entire pet community.”

Furdunkin handles most pet emergencies including foreign body extractions

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and mass removals in their state-of-the-art facility designed to soothe both pets and their owners. The hospital boasts velvet, pet-friendly couches and cat hammocks in exam rooms and a spa-inspired lounge.

Bledsoe explains, “Urgent care is stressful for all involved so we created a space that can bring some serenity to the entire experience.” While walk-ins are accepted, urgent care clients are encouraged to call in advance to allow staff to better assess the pet’s needs and decrease wait times common at pet emergency centers.

As a veterinary manager for many years, Hufnagle saw firsthand the pet care industry’s profit-over-patient approach to care, the absence of a living wage for support staff and a failure to provide adequate ownership and leadership opportunities for women.

“It was a burn-and-churn model where everyone in the system was rewarded for output versus quality of care,” says Bledsoe, who notes that Furdunkin offers the best benefits in the industry, including flexible family scheduling policies, paid volunteer days, free vet care services for employees’ pets and paid maternity leave.

“We are entirely different from any other veterinary provider out there,” Bledsoe concludes. “I hope people can feel the difference from the moment our truck rolls up to their house or they pull up to our urgent care center. We’ve poured our hearts into every aspect of Furdunkin to create something really special.”

Mobile hours of operation: Mon. through Fri., 8 a.m. to 8 p.m.

Urgent care hours of operation: Mon. through Fri., 8 a.m. to 8 p.m., Sat., 8 a.m. to noon. Furdunkin is located at 1090 N. Charlotte St., Ste. 102, in Lancaster. For more information, call 717-844-0997 or visit Furdunkin.com. See ads, pages 36 and 53.

Lauren Sophia Kreider is a frequent contributor to Natural Awakenings, Lancaster– Berks magazine.

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composting into an organic, highnutrient fertilizer.

Compost is called “black gold” for its high value in gardening, but it’s simply decayed organic material.

Consider all the organic materials that fall to the forest floor, break down and return to the earth. This process can be easily recreated at home.

eco tip

products, oils or pet excrement.

The basic recipe is a mix of nitrogen-rich/green materials (food waste, grass clippings, plant trimmings) and carbon-rich/brown materials (dried leaves, sticks, shredded newspaper or cardboard). Shoot for 25 percent green materials.

An unbalanced pile can be amended.

To start composting, get a couple of containers.

skórzewiak/AdobeStock.com

n A covered kitchen bucket.

Composting Made Easy

Turn Food Waste into ‘Black Gold’ Just 3 percent of uneaten food in the U.S. is composted, reported the Natural Resources Defense Council in 2012. The remaining food scraps rotting in landfills account for 23 percent of U.S. methane emissions, a greenhouse gas at least 25 times more powerful than carbon monoxide in global warming. With minimal planning and effort, however, food scraps can be recycled through

Beautiful containers abound, but an old pan will work. Countertop positioning makes it easy to toss in kitchen scraps, but it could also be placed under the sink or in the freezer. A review of several options can be found at TheSpruceEats.com.

n A yard bin or pile. Due to critters and pets, a lid is recommended.

Gardening stores sell compost bins, but they can be made using instructions at Homesteading.com.

Bins in place, start collecting and piling. Organic materials will break down—it’s just a matter of time. The pile should consist of yard waste (grass clippings, plant scraps, small sticks) and kitchen waste (peels, cores, eggshells, tea leaves, coffee grounds, bread). Do not include invasive weeds, meat, bones, dairy

n If it’s wet, moldy or stinky, add more brown materials and stir with a pitchfork to increase oxygen flow and loosen the pile.

n A pile that is too dry will take longer to break down. Add kitchen scraps, green grass clippings or sprinkle with water to encourage microbial activity.

A balanced pile that is stirred or turned weekly will decay the fastest.

Seeing worms and other soil organisms in the pile is a good sign that the process is working.

Finished compost looks like dark, rich soil. Spread it onto the garden in the spring. Scoop some into the holes for new plants. Side dress plants all season.

Compost releases nutrients gradually, improves soil condition and helps retain water. Plants thrive with better root systems. Compost gardeners reap bountiful harvests.

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Food as Medicine The Healing Power of Nutrition

by Julie Peterson

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SAD is a primary risk factor for high blood pressure, abnormal blood lipids, increased blood glucose and weight gain, according to the World Health Organization (WHO).

These intermediate conditions can lead to full-blown chronic diseases such as heart disease, stroke, cancer and diabetes, all of which are on the rise.

The U.S. Centers for Disease Control and Prevention reports that 60 percent of American adults have at least one chronic disease and 40 percent have two or more, making chronic disease the leading cause of death and disability in the country.

The good news from WHO is that up to 80 percent of heart disease cases, 90 percent of Type 2 diabetes cases and one-third of cancer incidences could be avoided by a healthier diet, as well as lifestyle changes like stopping smoking and increasing physical activity.

A healthy diet is not as simple as cutting out convenience foods, because many people literally can’t stop eating them. Studies have compared the addictive properties of added sugar and salt to those of nicotine and cocaine. “Additives like sugar release opioids and dopamine in the brain. The same neurochemical changes in the brain occur in addictions,” says Claire Stagg, DDS, founder of Health Connections Dentistry, in Indian Harbour Beach, Florida, and author of Smile! It’s All Connected, a layperson’s guide that explains the essential connections between the mouth and overall prostock-studio/AdobeStock.com

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ating is a basic need, but many Americans are not filling this need with healthful choices.

Among the more than 700,000 Americans that die each year from heart disease, stroke or Type 2 diabetes, about 45 percent eat meals heavy in salt, processed meat and sugary drinks, and low in fruits, vegetables, fish and nuts, according to a March 2017 study in the Journal of the American Medical Association.

“I fully understand and empathize with people in the public,” says T. Colin Campbell, Ph.D., author of the groundbreaking The China Study and founder of the T. Colin Campbell Center for Nutrition Studies, in Ithaca, New York. Campbell has often stressed that public and professional understanding of nutrition is lacking.

The problems with the Standard American Diet (SAD) start with the very ground it is grown in. Large-scale farming in the U.S. has depleted the soil, producing lower nutrient foods.

In addition, many foods are processed by manufacturers to improve shelf life, which further destroys nutrients and requires toxic additives.

“The default choice, the easy choice, is the inexpensive, highly processed food. Our built environment throughout the country has made it easier to find fast food than a produce store,” says Lisa McDowell, director of lifestyle medicine and clinical nutrition at Saint Joseph Mercy Health System, in Ann Arbor, Michigan.

wellness. “People need to be educated, or re-educated, to take ownership of their health by remembering the basic premise that their bodies can be healthy if they get the right nutrients to facilitate and support that basic process.”

Campbell agrees that more people need to be educated. A major theme in his latest book, The Future of Nutrition, is how to sift through the conflicting information that exists.

Healthier Helpings As the food industry continues to woo Americans with fast and easy processed foods, there are consumer shifts taking place. “About a quarter of U.S. adults are trying to manage a health or medical condition by making healthy food and beverage choices,” stated the NPD Group consumer research firm in 2019. “Younger adults, ages 18 to 24, are particularly interested in using foods to improve their health.”

It turns out that it’s most beneficial to focus on adding what is needed for optimal health, instead of worrying about what to eliminate. As William Li, M.D., counsels in Eat to Beat Disease, “Human nature abhors deprivation.” As president of the Angiogenesis Foundation, in Cambridge, Massachusetts, Li advises us to “practice health care at home every day in our own kitchens.” He suggests frequently eating such simple, but disease-defying foods as dark chocolate, walnuts, kiwis, sourdough bread and sauerkraut.

“I recommend participating in bigger box stores. They do a great job at making high-quality food available at an inexpensive price,” says McDowell. She also suggests batch cooking and planning meals ahead for the week.

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The Power of Plants Plant-based eating is finally becoming mainstream, thanks in part to such eyeopening documentaries as Forks Over Knives, Earthlings, PlantPure Nation and Food, Inc. Research backs up the benefits.

In a 2019 study in the Journal of the American Heart Association, Johns Hopkins researchers report that in a 30-year period, people eating a mostly plant-based diet July 2021

19

Food to Heal the Planet Eating healthy also means making a choice for the health of the planet.

Organic, locavore and small-farm advocates are speaking out against the industrialized U.S. food system with its extensive use of pesticides, poor treatment of animals and lack of regenerative soil management. Organizations like the Rodale Institute, Regeneration International, Kiss the Ground and the Ecological Farming Association are working to train farmers to regenerate soils to not only restore climate stability, but also provide far healthier foods from nutrient-rich soils.

“I believe if we have a greater understanding of our local and regional food systems, we will be moving in a more sustainable, intentional and responsible direction for ourselves, our communities and the planet,” says Andrea Bemis, author of the farm-totable cookbook Local Dirt and operator of Tumbleweed Farm with her husband Taylor in Mount Hood, Oregon.

Local food is easier on the planet for several reasons. “Large commercial farms work the soil so intensively that they must use synthetic fertilizers to get anything to grow,” says Brock Hall, owner of Florida Fields to Forks, in Malabar, Florida. Alternatively, cover crops keep nutrients in the soil, requiring less water and naturally sequestering more carbon from the atmosphere. Shorter transit or shipping distances after picking uses less pollution-causing fuel.

“Choosing the right food is not only important for our personal health, but also is important for our planet and for our checking account,” says T. Colin Campbell, author of The China Study and The Future of Nutrition. “I have come to believe, after being in this discipline for 65-plus years, that our choice of food is the easiest and most important choices we can make to address the many existential problems that we now face.”

were 32 percent less likely to die from a cardiovascular condition and 25 percent less likely to die from any cause. A 2017 report published in International Journal of Epidemiology suggests that fruits and vegetables are associated with a reduced risk of many chronic diseases and may protect against certain types of cancers.

For treatment, reversal and prevention of chronic disease, the American College of Lifestyle Medicine, in Chesterfield, Missouri, recommends eating a primarily plant-based diet containing minimally processed vegetables, fruits, whole grains, legumes, nuts and seeds.

Campbell says that moving to a 100 percent plant-based diet “and staying there for one to three months, provides an opportunity for virtually everyone to finally crave a salad on a regular basis. This is a place wherein people have little or no interest to backslide because their taste preferences have profoundly changed.”

As plant-based eating gains momentum, there are more imitation meat products.

These foods can be helpful to transition away from meat, but Campbell cautions,

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Trailside Organic Farm A Partnership Between Rodale Institute and Cornwall Manor

Eating by the Colors Eating fruits and vegetables in a rainbow of vibrant colors ensures we get a variety of phytochemicals, vitamins, minerals and antioxidants. The federal Office of Disease Prevention and Health Promotion recommends consuming two and one-half cups of vegetables and two cups of fruit each day. McDowell suggests including “deeply pigmented fruits and veggies in at least five different colors, so that you’re getting all of the micronutrients and they’re all working together.”

Aim to include a couple different foods from each of the following color groups over a week’s time. Infographics and charts are available for download from the American Heart Association (Heart. org), Vegan.Easy.org, Dr. Ranjan Chatterjee (DrChatterjee.com) and others. Apps such as Eat the Rainbow Food Journal, Eat Five and VegHunter also make vegetable and fruit intake easy to track.

Green: Dark greens have cancer-blocking chemicals like allyl sulfides, lutein and indoles, which inhibit carcinogens.

They also contain folate for healthy cells and calcium for stronger bones, muscles and heart regulation. Get plenty of asparagus, avocados, broccoli, Brussels sprouts, green tea, kale, kiwi, spinach and green herbs.

An aerial view of Cornwall Manor’s Woods Campus, and the site of the soon-to-be Cornwall Manor-Rodale Institute Trailside Organic Farm, which will break ground this year.

The Vision Trailside Organic Farm will be a two-acre certified organic farm located adjacent to the Rail Trail on Cornwall Manor’s Woods campus. All organic produce grown on the farm will be served in campus dining areas, providing fresh, nutrient-dense produce to residents to improve health, create a connection to local food and help heal the planet.

Cornwall Manor is the first retirement community to partner with the Rodale Institute, allowing the Trailside Organic Farm to serve as a model for continuing care communities around the country. Statistics show that residents in retirement communities live two years longer on average than those who live alone, owing to an environment rooted in health, well-being and community.

Learn more about the exciting partnership with Cornwall Manor on their website, CornwallManor.org. Planting will begin this year and the farm aims to reach peak productivity by 2024.

The Opportunity

Photo: Cornwall Manor

“They do not replace the whole plant-based foods, even though they are plant-based, because salt, sugar and added oil are usually added.”

ornwall Manor, a vibrant, continuing care retirement community located in Lebanon County, is preparing to make history with the nation’s first on-site certified organic farm for older adults. Focused on the health and wellbeing of their residents, Cornwall Manor is partnering with the Rodale Institute to start a two-acre organic vegetable operation that will provide residents with organic, hyperlocal food and a thriving natural environment that supports their health, environment and well-being.

Photo: Cornwall Manor

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Gerry Boltz (pictured) and his wife Jeanne have been residents of Cornwall Manor since 2010. Cornwall Manor will soon open a twoacre organic vegetable operation located on their Woods Campus in Lebanon County, PA.

The Cornwall Manor–Rodale Institute Trailside Organic Farm is an opportunity to combine the health benefits of organic food and farming with the improved longevity of community living.

The presence of this farm guarantees that Cornwall Manor residents will receive food grown at the highest organic standard, right in their backyard. With the Trailside Organic Farm, resident meals will feature freshly harvested farm-to-table offerings, and residents and visitors will enjoy the beauty of the farm and education opportunities.

Rodale Institute is located at 611 Siegfriedale Rd., in Kutztown. For more information, call 610-683-1400 or visit RodaleInstitute.org. See ad, page 42.

Cornwall Manor is located at 1 Boyd St., in Cornwall. For more information, call 717273-2647 or visit CornwallManor.org.

July 2021

21

Wegmans and Spiral Path Farm Benefit Local Consumers

by Gisele Rinaldi Siebold

I

n partnership with Wegmans since 2003, Spiral Path Farm has been able to further their goal of bringing a variety of fresh, flavorful, organic produce to local and regional consumers. Located in Loysville, the 300-acre farm is owned and operated by the Brownback family and has been certified organic by the U. S. Department of Agriculture since 1994.

“We’ve had a fantastic relationship with Wegmans throughout all that time,” says Will Brownback, a second-generation farmer. “Anything that we grow, we can supply to them, and they can turn it around and sell it to their customers. They really care about their employees. They care about their product. They care about their environment. I would say those three things are so core to who we are here at Spiral Path. It meshes really well with Wegmans’ values.”

Bill Brauchle, northern partner farm merchant for Wegmans, says, “For as long as we’ve worked with Spiral Path, we’ve had the same mission in mind—to be able to deliver the finest-quality products to our customers every day. I know Spiral Path strives for that, and we do as well, so it’s a symbiotic relationship.”

“We have a lot of confidence in Wegmans,” affirms Mike Brownback, who founded Spiral Path Farm with his wife, Terra. “We’ve learned a lot about values as far as being a company, just from our association with them. Wegmans has a vision beyond this year.

They are looking down the road, and we think at Spiral Path Farm that we have the same approach. We strive to build vibrant soils that enhance flavor and nutrition. The more we endeavor to grow organically, the more we endeavor to grow nutrient-dense food and honor the natural growing cycles. We have the opportunity to increase flavor, increase shelf life, but also enhance the nutritional aspects of the food.”

He notes that, “Produce, when we see it, should have a blush and glow of health.

We get up in the morning always trying to get better at what we do. We’re passionate about growing the highest-quality, most nutritious food we possibly can. In fact, that is actually our mission statement, ‘To produce the highest-quality, best-tasting produce we possibly can.’ ” Spiral Path Farm’s mission is echoed in the sentiment of Wegmans’ commitment to their customers, “Every day you get our best.”

Spiral Path Farm is located at 538 Spiral Path Lane, in Loysville. For more information, call 717-789-4433 or visit SpiralPathFarm.com.

Wegmans is located at 2000 Crossings Blvd., in Lancaster and 6416 Carlisle Pike, Ste. 2000, in Mechanicsburg. For more information, call 717-358-9400 (Lancaster) or 717791-4500 (Mechanicsburg) or visit Wegmans.com. See ad, page 20.

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Blue and purple: Anthocyanins wipe out free radicals, boost brain health and reduce inflammation. Resveratrol can delay cellular aging, protect the heart and reduce risk of some cancers.

Add blueberries, blackberries, eggplant, elderberries, figs, grapes, plums, raisins, eggplant and purple cabbage.

Red: Rich in lycopene, a potent scavenger of gene-damaging free radicals, red plants lower risk of certain cancers and boost heart, brain, eye and bone health.

Try apples, beets, cherries, cranberries, raspberries, red peppers, tomatoes and watermelon.

Yellow and orange: Contain vitamin C, hesperidin and carotenoids such as beta-carotene to inhibit tumors, protect eyes, detoxify the body, reduce inflammation and boost the immune system and heart health. Add apricots, bananas, cantaloupe, carrots, mango, oranges, pineapple, pumpkin, sweet potatoes, tangerines and yellow peppers.

White and brown: The onion family contains allicin and beta glucans, which have anti-tumor properties and can help lower cholesterol. Nuts contain healthy fats. Other foods in this group contain blood pressure-regulating potassium and antioxidant flavonoids like quercetin and kaempferol, along with digestion-boosting fiber. Choose beans, cauliflower, garlic, leeks, mushrooms, nuts, onions, parsnips and whole grains.

Gaining Gut Health The gut contains the organs that make up the digestive tract and the gut microbiome, a balance of microorganisms that survive on food. A healthy gut can prevent and heal illnesses in the digestive tract, immune system, cardiovascular system, kidneys and brain.

If the gut is burdened with unhealthy foods and digestion is impeded, illness may arise. However, shifting to healthier, plant-based foods can cause a measurable shift in the gut microbiome in three to four days, Duke University researchers report in Nature.Gut health can be enhanced and restored with specific foods:

Enzymes to break down food are found in raw fruits, vegetables, sprouts, nuts and fresh herbs, and can be destroyed by cooking or processing. These work before the body’s digestive enzymes kick in to improve digestion, eliminate toxins and boost energy. Studies have shown that raw plants also help with weight loss, decreasing cholesterol and reducing inflammation.

Probiotics, live bacteria that promote healthy gut flora, are found in fermented foods like sauerkraut, kimchi, sourdough bread, yogurt, kefir, pickles, miso and cheddar cheese.

Prebiotics, undigestible natural fibers that feed probiotics, abound in apples, asparagus, bananas, barley, burdock root, dandelion greens, flaxseeds, garlic, oats and onions.

Going Local Whole foods grown locally provide the most nutrition. Michael Pollan, professor of science and environmental journalism at the University of California, Berkeley, and author of In Defense of Food, famously said, “Don’t eat anything your great grandmother wouldn’t recognize as food.”

Buying, preparing and eating whole foods may seem laborious at first, but the shift away from “easy foods” can quickly become a way of life as the body begins to feel better. “We hear stories every week about people who have fixed health issues from eating healthy,” says Brock Hall, owner of the Florida Fields to Forks organic community supported agriculture (CSA) farm in Malabar, Florida. He adds that everyone “ought to get closer to your food” by growing it or getting to know organic farmers at local markets, self-pick operations or through CSAs. Healthy eating is about balance. Enjoy comfort foods occasionally, focusing on the bigger picture of more healthful foods overall.

Julie Peterson has contributed to Natural Awakenings for more than a decade. Connect at JuliePeterson2222@gmail.com.

The Shift in the Medical Field “We, as a society, have gotten locked into focusing on disease cure over health care,” writes T. Colin Campbell, Ph.D., author of the bestselling The China Study and the recently released The Future of Nutrition. Fortunately, as studies prove that diabetes, kidney disease, cancer and Crohn’s disease improve with changes in diet, the medical community is slowly shifting toward using nutrition in tandem with traditional care to help manage and prevent disease.

Unfortunately, says John Osborne, M.D., director of cardiology at State of the Heart Cardiology, in Dallas, “The amount of nutritional education in medical school is minimal.” Now, the American College of Lifestyle Medicine (ACLM) is aiming to fill that void by training healthcare teams to prevent and reverse chronic disease through lifestyle behaviors.

Saint Joseph Mercy Health System, in Ann Arbor, Michigan, is one example. After a group of physicians and registered dietitians received ACLM certification, it launched a Lifestyle Medicine and Clinical Nutrition program. “The goal is to provide support to individuals and teach them to hardwire best practices that optimize their own personal health and potential,” says Lisa McDowell, program director.

The Food as Medicine Institute, in Portland, Oregon, also offers a training program for healthcare professionals and nutritionists to implement community-based nutrition programs. The Cleveland Clinic Center for Functional Medicine, in Ohio, offers programs that help patients identify genetic, lifestyle and environmental factors to shift health from illness to well-being. The Gaples Institute, in Naperville, Illinois, offers nutritional training and accreditation for medical clinicians, as well as free nutritional instruction online for the public.

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healing ways

Sweet Slumber Natural Tips for Deep Sleep

by Ronica O’Hara

A

good night’s sleep is a challenge for a growing number of Americans. Even before the pandemic, 35 percent of adults reported sleeping less than the recommended seven hours a night, and in a new survey by the American Academy of Sleep Medicine, 56 percent said they were sleeping worse due to what’s termed “COVID-somnia”.

Being sleep-deprived not only makes us crabby and accidentprone, but also raises our risk of obesity, depression, heart disease, dementia and a weakened immune system, studies show. Fortunately, we can stave off fretting about lack of sleep by adopting some simple, natural practices.

pressmaster/AdobeStock.com

Get a pattern going. “Keeping to the same routine will signal to the body and brain that it is time to wind down and prepare for sleep,” says Dallas nurse educator Jenna Liphart Rhoads.

This means sticking to the same bedtime and awakening schedule, and doing quieting activities an hour or so before bed, such as stretching, meditating, drinking tea or journaling.

Munch smartly on sleep-inducing foods. Many experts advocate foregoing food two hours before sleeping. As another option, “sleep snacks”, is suggested by New York University adjunct nutrition professor Lisa Young. She says, “These are foods that contain natural substances that may help promote a good night’s sleep.” They include warm milk or turkey (tryptophan), tart

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cherries (melatonin), kiwi fruit (vitamin C and serotonin), bananas (potassium and magnesium) and nuts and seeds (magnesium).

Don amber glasses or an eye mask to block light. The blue light emitted by ordinary light bulbs and device screens prevents the pineal gland from releasing melatonin, the sleep-inducing hormone, which is why it’s wise to shut down electronic devices an hour before sleeping. If doing so isn’t easy, at least block the blue light by using amber or orange (not clear or yellow) glasses to restore melatonin production, advises former General Electric lighting researcher Richard Hansler, Ph.D., of Cleveland; he also advises replacing regular bedroom bulbs with only those that produce low levels of blue light. To encourage deep sleep, fully darken the bedroom or wear an eye mask: a Chinese study found wearing such an accessory along with earplugs significantly increases the restorative rapid eye movement (REM) stage of sleep.

Write a to-do list to calm a racing mind. Baylor University researchers found that compared to people that journaled about what they had accomplished that day, those that spent five minutes writing a to-do list for the next day fell asleep nine minutes sooner—the same effect as taking a prescription medication.

The more specific their list, the quicker the shut-eye.

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The scents of ancient Egypt, Greece and Rome can still be used today to induce deep, restful slumber. “A scent of an essential oil reaches the brain within seconds and activates the hypothalamus, the hormonal control center. It then releases hormones promoting sleep,” says Milana Perepyolkina, Salt Lake City author of Gypsy Energy Secrets.

Some doze-inducing essential oils advised by aromatherapists include:

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Sleepy Scents

n Lavender to improve sleep quality n Valerian to fall asleep faster n Bergamot, which lowers heart rate n Clary sage, a natural sedative n Petitgrain to ease restlessness n Marjoram to soothe the mind

“Put a couple of drops of the above essential oils on your palms, rub them together, cup your nose and breathe in to the count of four. Then hold your breath to the count of two.

Breathe out to the count of eight. Hold your breath again to the count of two. Repeat for several minutes. You will fall asleep fast and have a deep and restful sleep,” advises Perepyolkina, adding, “Always choose only therapeutic-grade essential oils.”

Get cozy with a weighted blanket and socks.

Weighted blankets, ideally weighing about 10 percent of a person’s body weight, lead to better sleep and reduced fatigue, depression and anxiety, reports a Swedish study. Some are filled with natural ingredients like rice and cloves, and can be warmed in a microwave beforehand, providing a fragrant, swaddled feeling. Plus, Korean researchers found that wearing warm socks to bed helped subjects fall asleep about seven minutes sooner, sleep 32 minutes longer and experience fewer light awakenings.

Take a natural sleep aid. Prescription sleeping pills for insomnia can produce dependency and additional unwelcome side effects such as grogginess, diarrhea, headaches and stomach pain. Natural choices without these drawbacks include melatonin, a pineal gland hormone that primes the body for sleep; small doses of 0.3 milligram (mg) to 1 mg work effectively by mirroring natural circadian levels, research shows. Half of U.S. adults are estimated to be deficient in magnesium, which relaxes muscles and increases levels of a neurotransmitter with calming effects; 500 mg is a common dose. Valerian (300 to 900 mg) has been found to improve sleep quality in women during menopause.

Check out health issues to get to the root.

Apnea, thyroid conditions, anemia, menopausal hot flashes, heartburn, incontinence and depression can affect the quality and quantity of sleep, as can medications such as beta blockers, blood pressure medications, some antidepressants and decongestants.

If anxiety or depression is causing tossing and turning, cognitive behavioral therapy has been shown to improve sleep in up to 70 to 80 percent of people with insomnia. Whether in-person, via Zoom or by email, even one or two sessions can lower insomnia symptoms, with six to eight sessions typically being more helpful.

Natural health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

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Meditations designed to induce sleep are easy to access on a smartphone or tablet with apps like InsightTimer, Calm and Headspace. These include gently guided instructions for approaches like breathing, body scans, visualization, counting and slow movements. Once a meditation is learned, it’s easy enough to do without the app. For Italian neurologist and sleep expert Pietro Luca Ratti, this involves “just lying in bed with your eyes closed, focusing on a point in the wall and finding a calm place to take yourself. Think about the feeling of a deep sleep and will yourself into a happy, relaxing place.”

Music can be used to train the brain to sleep, with insomniacs sleeping increasingly better during three weeks of nightly, 45-minute listening sessions, Taiwan researchers found. A study in Musicae Scientiae reported that many genres (not just classical or New Age) work, and that sleep-inducing music typically has more emphasis in lower frequencies such as a stronger bass, a slow and sustained duration of musical notes and non-danceable, simple, subtle rhythms. Music apps like Spotify, Pandora and Apple Music offer a wide array of sleepinducing playlists.

Short stories and novels can be downloaded from meditation apps, and Amazon’s Audible offers more than 200,000 audiobooks. “The key is to find something that is interesting enough to focus on, but not too intense that it grabs your attention to want to stay up to keep listening,” says pharmacist and functional medicine consultant Meg Mill, of Indiana, Pennsylvania.

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ADVERTORIAL

Is Your Mattress The Problem?

How to get a good night’s sleep, without harmful chemicals Take this quiz:

1. Do you have back pain when you wake up?

2. Neck pain? Stiffness or soreness?

3. Does it take you more than 30 minutes to fall asleep?

4. Do you experience restless sleep? Toss and turn at night?

If you answered “yes” two times or more, this may be the most important article you read all year.

Here’s why…

While you sleep, your immune system recovers and prepares for the day ahead. It replenishes every cell in your body.

Low-quality, uncomfortable mattresses have been linked to discomfort and pain, which can prevent quality sleep.

People who struggle with sleep deprivation may suffer from irritability, depression, over-eating—and even face a higher risk for Alzheimer’s.

If your mattress is filled with chemical toxins, airborne allergens, or worse, your body is doing battle with those things rather than repairing itself. You’re losing valuable energy each night instead of healing your body and revitalizing your mind.

And all of that can wreak havoc on your health and well being.

What’s In Your Mattress?

The following information may be disturbing to some. That’s because the Environmental Protection Agency has identified at least four possibly dangerous chemicals commonly found in some synthetic mattresses—benzene, propane, naphthalene and styrene—especially bedding made in China and overseas, where such governing agencies do not exist. Mattress?

Consider these facts: ● Typical mattresses made from artificial materials are known to emit potentially harmful gases in your bedroom—a phenomenon known as off-gassing. ● Laboratory researchers in the U.S. and Europe have identified up to 61 potentially harmful chemicals that off-gas from typical synthetic mattresses. ● Exposure to these 61 chemicals has been associated with irritation of the skin, eyes and digestive systems. ● Additionally, the chemicals off-gassed by synthetic mattresses have been associated with headache, fatigue, depression and even hearing loss. ● Your skin, the most porous entry point into your body, has contact with a mattress for 8 hours every night, on average. ● Children, who breathe faster than adults, are

especially vulnerable to chemical exposure.

Every night, we lie down with minimal clothing for a seemingly good night’s sleep. But in reality, while lying on a conventional mattress, we are breathing in and absorbing through our skin a range of chemicals from synthetic materials—chemicals that can disrupt our sleep cycles and negatively impact our health.

Our mattresses emit gases from a toxic brew of components used to create them.

From the polyurethane foam used in the padding to fire retardants and other additives, conventional mattresses continue to release chemicals in gaseous form long after they roll out of the factory.

Even after they have finished off-gassing, the chemically based construction of a conventional mattress provides an ideal environment for dust and dust mites, whose excrement is the #1 trigger for asthma attacks.

And get this. You know those white labels on a mattress that say, “Do Not Remove”?

Incredibly, the law actually allows manufacturers to include potentially hazardous chemicals in your mattress without disclosing the fact on any label.

But if a true list of ingredients were available for conventional mattresses, it would likely include TDI (a common component), a known carcinogen, which can cause respiratory ailments such as bronchitis and asthma.

In addition, liver damage and breathing problems have been linked to vinyl chloride monomers, another common mattress material.

The list goes on. Unfortunately, it is highly unlikely that you would be given information about any of these chemicals from a manufacturer of conventional, synthetic mattresses.

The Natural Alternative

One of the most significant actions we can take to reduce our exposure to toxins and improve our overall health is to make changes to the one household item that is in direct contact with our bodies for one third of our lives—our mattresses.

“There are more ways than ever to sleep better and wake up pain-free on a natural, organic mattress,” says Ben McClure, president of Gardner’s Mattress & More, in Lancaster, PA. “Many people, like me, are in search of a natural sleep system. I was shocked to learn that toxic emissions from mattresses are a major source of daily pollution in our lives,” says McClure.

An all-natural, organic mattress is free of potentially harmful chemicals. Instead, natural materials like natural rubber are used. Rubber

is naturally hypoallergenic and resistant to dust mites, making it ideal for allergy sufferers.

Also, natural rubber is antimicrobial, inhibiting the growth of bacteria, mold and mildew, which can cause asthma and respiratory distress. No synthetic materials are added to provide these benefits.

“All rubber used in our natural mattresses is from the sap of a rubber tree, which can yield rubber for up to 30 years. When a tree is done producing rubber, it is taken down and turned into furniture. A new tree is then planted in its place, thus making natural rubber a sustainable bedding component,” says McClure.

What’s the difference between an organic mattress and a conventional one? “Organic mattresses are crafted from natural materials.

Conventional mattresses are made mostly of artificial materials from nonrenewable sources, such as plastic and other petrochemicals,” says McClure.

Do organic mattresses come in different firmness? “Yes, there are two main types of organic mattresses: Natural rubber and innerspring. Both styles are available with varying firmness options to suit anyone’s sleep needs,” says McClure.

What To Look For

When researching natural, organic mattresses, look at these areas:

1. Visit a store that carries the top certified

natural and organic brands including Naturepedic, Posh + Lavish and Gold Bond. “Each of these manufacturers crafts bedding that is safe and sustainable,” McClure recommends.

2. Try out a new mattress for at least 15

minutes. Lie down in various positions, to simulate a night of sleep. Look for a store that offers a clean pillow to test out. “We offer the only Dream Room, where you can spend 15 minutes to 4 hours resting or even sleeping on a mattress, with 100% sanitary linens, blankets and pillows so people can truly ‘test drive” any natural bedding,” says McClure. In a current COVID world we follow all current CDC guidelines for your safety, but also offer 1:1 virtual consults -- simply call us to arrange a virtual meeting.

3. Protect yourself by insisting on a strong

guarantee. “I know people are tired of sleeping on a worn-out, chemical-laden mattress. That’s why we give every customer a 120 night Wake Up Happy Comfort Guarantee to exchange if it doesn’t deliver the sleep you want,” says McClure.

ADVERTORIAL If you’re not sleeping well or you’re worried about toxic chemicals in your bedroom, consider this: The two things in life you spend the most time on are work and sleep. How much of your remaining hours on earth do you want to waste losing sleep on an uncomfortable, chemical-laden mattress? That’s a question that many are asking.

Now Explore Your Options

“To help Natural Awakenings readers make the right choices, we’re offering a package of 4 Free Gifts for a limited time,” says McClure.

Readers may bring this article to the Gardner’s Mattress & More location to see the latest natural organic sleep systems and claim the following gifts: FREE Gift #1: All-Natural Rubber Pillow ($40 value). You get this just for visiting the store. There’s no obligation to buy anything. Here’s why this is important: A good pillow is essential to your health, because it can gently support you in a healthy sleep position while providing comfort to your neck and shoulders.

Doctors and chiropractors agree—nearly all neck and back problems are made worse by improper sleeping habits and bad or worn-out pillows. The All-Natural Pillow, reserved and waiting for you, is filled with soft, 100% natural rubber.

Fact: About 10% of the weight of a 2-year-

old pillow is actually dust mite droppings—excrement. With one big exception: Dust mites hate natural rubber pillows, like the one waiting for you to pick up at Gardner’s. (Ask why when you visit—the answer will surprise you!)

FREE Gift #2: Natural Mattress Guide ($9.95 value). Inside, you’ll discover little-known facts about how men and women are sleeping better on Natural and Organic Mattresses—waking up energized and more productive—and why ignoring problems with your current mattress can lead to depression, permanent health problems, and even damage family relationships.

FREE Gift #3: Sampling of our Happy NiteZzz Lavendar CBD salve and CBD tincture.

FREE Gift #4: $200 Savings Voucher, good toward the purchase of any Natural Organic Mattress in our store. This special $200 discount is not available to the general public. It’s only for you, as a reader of Natural Awakenings.

“To see the difference that natural and organic sleep systems have made in people’s lives is nothing short of miraculous,” says McClure.

Freelance writer Kevin Donlin is based in Minneapolis.

FREE READER’S GIFTS As a reader of Natural Awakenings, you are entitled to 4 FREE GIFTS by visiting our store and answering three simple questions. Bring this coupon (code: LB0721) to Gardner’s Mattress & More to receive: • FREE Gift #1: All-Natural Rubber Pillow ($60 value); 2nd is 50% off!

• FREE Gift #2: Natural Rubber Mattress Guide ($9.95 value) • FREE Gift #3: Sampling of our Happy NiteZzz Lavendar CBD salve and CBD tincture • FREE Gift #4: $200 Savings Voucher on an Organic Natural Mattress Bring this coupon to the store at 830 Plaza Blvd. in Lancaster (behind Park City Mall, next to VanScoy Jewelers). There’s no obligation to buy anything-just answer three simple questions. Your Readers’ Gifts expire July 31, 2021.

Gardner’s Mattress & More

830 Plaza Blvd., Lancaster, PA 17601 www.GardnersMattressAndMore.com

717-299-6228

conscious eating

Sizzling on the Grill Healthy, Sustainable Summer Fare

by Laura Paisley Beck

F

or most Americans, summer smells like fresh-cut grass and barbecue sizzling in the backyard. Approximately 64 percent of U.S. adults own a grill or smoker, but common practices are bad for the environment. Fortunately, many great chefs have the problem covered with delicious alternatives to traditional, carbon-emitting methods.

The Downside of Grilling Most charcoal and all lighter fluids contain chemicals that create air pollution when burned, harming our health and the environment.

Better alternatives are sustainably sourced, organic and natural materials, such as charcoal made from bamboo or coconut shells.

Entrepreneur Fred Grosse sought to solve another problem associated with conventional grilling materials: the taste of lighter fluid on barbecue foods. He invented Mojobricks, a carbon-neutral

alternative to charcoal designed to impart a smoky flavor to grilled foods. “You’re breathing in 50 percent less particulate matter standing at the grill than if you grill with charcoal or wood,” he says about his bricks made with compressed sawdust from wood mills. “They heat food more efficiently, take up less storage space than bags of charcoal and keep trees growing in the forest.”

What Gets Grilled Matters Americans eat three times more meat than the global average. To meet the immense

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demand, mass-produced beef is trucked across the nation with dire environmental impacts including cow methane emissions, the burning of fossil fuels for transport and excessive land use. To curtail these impacts, Americans can choose to reduce or eliminate their beef consumption and when they do decide to grill a ribeye or New York strip, choose local, organic, grass-fed beef.

Eliminating meat is simple as vegetarian and vegan options are innumerable.

“Question what a burger is, and off you go with legumes, root vegetables, mushrooms, cheese or whatever you happen to feel like,” says Martin Nordin, author of Green Burgers. Genevieve Taylor’s new cookbook, Charred, features enticing meals to cook over a flame that include vegetables, spices, nuts, herbs and other inventive ingredients.

Amy Lawrence and Justin Fox Burks, co-authors of Low-Carb Vegetarian, have had a dramatic increase in requests for grilled versions of vegetarian dishes, a sign of increasing outdoor cooking trends.

Presentation for the Planet When hosting backyard dinner parties, consider that paper and plastic dinnerware will end up in the landfill. Ask guests to bring a plate and fork or mix and match whatever dish sets are on hand. Another suggestion is to go vintage. “There has already been so much manufactured of everything, we wouldn’t need to manufacture another plate, for example, for another generation or two,” says Morgan Miller, owner of Rewind Decor vintage store in Madison, Wisconsin.

With a few adjustments, eco-grilling

is easy, delicious and much better for the planet. Marinate locally sourced ingredients, burn as carbon-neutral a fire as possible and serve up delicious food on real plates that friends and family will help wash. Guests will be inspired and follow suit in their own homes. As Grosse says, “Each small difference adds up to big change.”

Laura Paisley Beck is a freelance writer and self-proclaimed foodie in Madison, Wisconsin. Reach out at LauraPaisleyBeck@gmail.com.

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Great Grilling

Yield: 6 sandwiches 2 lb Brussels sprouts 1 cup shredded carrot (about one large) 2 Tbsp mayonnaise 1 Tbsp grainy mustard Kosher salt and cracked black pepper (to taste) 1 white onion (quartered and sliced) 2 Tbsp toasted sesame oil 1 Tbsp apple cider vinegar 2 Tbsp of The Chubby Vegetarian’s Memphis BBQ Dry Rub 1 cup BBQ sauce 6 hamburger buns First, make the Brussels sprout slaw.

Thinly slice enough of the Brussels sprouts to have 2 cups. Reserve the remainder of

the Brussels sprouts. In a large bowl, combine the 2 cups shredded sprouts with the shredded carrot, mayonnaise, mustard and salt and pepper to taste. Toss until wellincorporated. Set aside in the refrigerator until ready to serve. (Makes about 2 cups of slaw.)

Preheat the grill on high for 10 minutes.

Cover the grill with a single layer of aluminum foil. Slice the remaining Brussels sprouts in half. In a large bowl, toss the halved Brussels sprouts and the onion with the sesame oil, vinegar and BBQ dry rub until everything is coated. Place the Brussels sprouts on the grill for 5 minutes on one side and 4 minutes on the other side, or until the edges are brown and they’re cooked through. Remove sprouts from the grill and place them into a medium bowl. Pour in BBQ sauce. Using a spatula, toss the Brussels sprouts in the sauce until they’re well-coated.

image courtesy of Justin Fox Burks

BBQ Brussels Sprouts Sandwiches with Brussels Sprout Slaw

Put the BBQ Brussels aside until ready to assemble the sandwiches. On the bottom part of each hamburger bun, pile on the BBQ and top it with the slaw.

julia volk/Pexels.com

2 parts granulated garlic 2 parts kosher salt 2 parts cracked black pepper 2 parts cumin 2 parts dried thyme 2 parts dried oregano 1 part cinnamon 1 part ground ginger 1 part light brown sugar 1 part powdered, dried porcini mushrooms*

The Chubby Vegetarian’s Memphis BBQ Dry Rub (measure all ingredients by volume) 2 parts chipotle chili powder 2 parts sweet paprika 2 parts smoked paprika

32

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Mix all ingredients in a large food storage container until equally distributed. *Dried porcini mushrooms can be found at almost any specialty grocery or ordered online. Turn the dried mushrooms into a powder by placing them in a coffee grinder or food processor and pulsing until no large bits remain.

Recipe by Justin Fox Burks and Amy Lawrence of The Chubby Vegetarian blog and cookbooks.

Grilled Cumin Carrots with Pecans, Ricotta and Herbs

Yield: 4 Servings

1 lb 2 oz bunch of carrots, preferably with the tops on 2 Tbsp olive oil 1 Tbsp cumin seeds, lightly crushed in a pestle and mortar 1 tsp soft, dark brown sugar 1 tsp dried chili flakes, ideally chipotle chili flakes 1 clove garlic, crushed 1¼ cup ricotta ½ bunch of spring onions (scallions), thinly sliced ½ cup pecans, toasted and chopped 1 small bunch of coriander (cilantro), chopped Extra-virgin olive oil, to drizzle Salt and freshly ground black pepper

Four six-ounce steaks 2 Tbsp herbes de Provence 1 ½ Tbsp sea salt 2 tsp coarsely ground pepper

Trim the tops off the carrots and scrub under running water. Slice in half lengthwise, or into quarters if they are a little larger, to approximately finger-thickness.

Herbes de Provence Grilled Steak An absolute favorite steak preparation.

Make sure to find a quality herbes de Provence blend that includes lavender.

Combine the herbes de Provence, sea salt and ground pepper in a bowl. Dry steaks with a paper towel, ensuring they are very dry. Generously cover the steaks with the rub on all sides, pushing the rub into each steak. Let set at room temperature for up to 30 minutes to give the rub time to integrate into the steaks.

Place steaks on a hot grill for 3–4 minutes per side for medium rare on a one-inch thick steak.

Remove steaks from grill, place on a cutting board under foil and let them rest for 10 minutes before slicing and serving.

Pairs well with oven-roasted potatoes and grilled vegetables or with arugula and slivers of manchego cheese with a balsamic vinaigrette.

Submitted by Gwen Eberly, Chef at Zest Cooking School. Connect on Instagram or at EberlyG@comcast.net. Herbs de Provence available at Zest Spice Shoppe, located at 30 E. Main St., in Lititz. For more information, visit ZestChef.com. See ad, page 31.

Fill a pan with boiling water and add a little salt, then set over high heat and bring back to the boil. Once boiling, add the carrots and blanch for 3 minutes. Drain well and tip into a mixing bowl. While they are still hot, add the olive oil, cumin, brown sugar, chili flakes and garlic, and stir well

Food in Harmony with Nature

image courtesy of Genevieve Taylor

Yield: 4 to 6 side-dish servings

to mix. Cover and leave to marinate for a couple of hours at room temperature.

Once ready to cook, fire up the barbecue for direct grilling, or preheat a cast-iron griddle pan on the hob. Lay the carrots on the grill bars or griddle and cook for 15 to 20 minutes, turning regularly, until they are nicely caramelized. If barbecuing, add a few smoking wood chunks or chips to up the smokiness. Use a brush to baste the carrots with any excess marinade from the bowl while turning.

Once soft and caramelized, scatter the carrots over a serving plate and dot with heaped teaspoons of ricotta. Sprinkle over the spring onions, chopped pecans and coriander. Finally, add a generous drizzle of olive oil and finish with a good grind of pepper. Serve while still warm.

Recipe from Genevieve Taylor’s book Charred.

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acing up sneakers and going out for a run helps to manage weight, high blood pressure, depression and addictions, but pressing our feet upon the Earth can be much more than a form of health-promoting exercise. Runners often refer to the “runner’s high”—attaining a profound sense of well-being after a good jog. According to David Linden, a professor of neuroscience at the Johns Hopkins University School of Medicine, this boost in mood is due to endocannabinoids, the body’s natural chemicals that are similar to the molecules in marijuana that promote relaxation.

Running can be introspective, and over time, a spiritual practice. “Something seems to unite the physical and spiritual when pounding the pavement,” says Michael Fitzgerald, a seasoned runner and multi-genre author in Santaquin, Utah. “The discipline of running is a gift I give to myself. It gives me time away from the expectations of daily life and allows me to enter a world all its own.”

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For many, running is competitive and involves the pursuit of excellence, but directing attention to inner emotional terrain and bodily sensations can foster a practice that transcends personal goals. “Once we see that we can be with the discomfort, the joy, the pain, the thrill of running, we realize that we can be present in every moment of our lives, no matter what it brings,” says Vanessa Zuisei Goddard, author of Still Running: The Art of Meditation in Motion. Goddard, a teacher of Zen in New York City, underscores intention.

“We can practice running not just as exercise, but as a form of moving meditation—what I call ‘still running’. It’s a way of saying to ourselves, ‘Every moment of my life matters. I want to be present for all of it. I want to be awake.’”

Julia Chi Taylor, a London-based life coach and avid runner, highlights the breath as a guide, the option of using a mantra and “being mindful of any dynamic of pushing too hard or internal criticism, and instead practicing quietening the mind as you run.” The 20year veteran of international races sees no division between the mundane and the divine.

“Running has been a spiritual practice for me since I was a teenager, as I have always been on a spiritual path. Running seemed to me to be my soul expression.” Taylor’s challenge during her competitive years was to slow down inside. “I was often getting caught up with my ego’s desire for approval and recognition. It was always evident when I was caught up

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in pushing and losing the presence of the step; I always became ill or injured,” she relates.

Breath as Guide Inhaling and exhaling with mindfulness during running, much like yoga, helps to foster the unity of body, mind and spirit. “The breath is the most common object of meditation. I pair my breath with my stride, and this both keeps me connected to my body and it quiets my mind,” explains Goddard.

Taylor concurs, noting, “Running asks that we breathe more deeply, and the more we are in touch with the breath, the mind stills, or at least starts to work in a freer way, and we realize we are not the mind.

When we run with no purpose but to run, after a while we become the run, and each step takes care of itself.”

Inhaling and exhaling with mindfulness during running, much like yoga, helps to foster the unity of body, mind and spirit.

Spiritual Practices on the Run Michael Fitzgerald: Occasionally, run just for the sake of running. Don’t wear a watch or carry your phone. Take a break from the slavery of electronics. Then pay attention to nature and the weather. Don’t judge it or wish it away. Just behold and honor it. You will find that your mind will quiet and you will feel more at peace.

Julia Chi Taylor: It can help to practice a short, five-minute breathing meditation before running. Simply sit and watch your breath, without changing the rhythm. You can become connected to the silence within you and it becomes easier to stay more present to each step and to watch your breathing as you run. It also helps to stay at a relaxed pace with no effort of pushing. Listen to your footfall and run without any feelings of self-criticism.

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~Vanessa Zuisei Goddard For Fitzgerald, running has helped him to overcome negativity and find a sense of freedom. On the practical level, nixing earbuds for silence helps him to pave the way for a deeper experience. “I find my thoughts are clearer when I am running.

Self-discipline for me is a spiritual endeavor. Overcoming internal, trite objections to exercise such as running always feels like a spiritual triumph. Such triumphs give me hope and motivate me to reach higher, again and again.”

Moving the body invites transformation and a broader, deeper perspective.

Taylor shares, “As our body gets fitter and develops endurance, it becomes easier to recognize the body as a temple of the soul.

The skills we learn to master the art of running can then become skills to help us master the art of living.”

Marlaina Donato is an author and recording artist. Connect at Autumn EmbersMusic.com.

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healthy kids

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”

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s any parent whose child has begged long and hard for a puppy or kitty can testify, animals are close to children’s hearts. Up to 90 percent of kids are lucky enough to live with a pet at some point in their childhood, and studies show the effects can be profound for their health, character development and well-being.

Kids and pets seem to share a deep and special bond. “Kids often recognize a kindred spirit in animals, especially pets.

Like children, pets are cared for and nurtured in families by big

people who get to make the rules,” says Gail F. times more likely to have well-controlled blood Children with pets Melson, Ph.D., professor emeritus of developsugar levels, perhaps by learning the impordemonstrate more mental studies at Purdue University and the tance of daily routines. In families with an empathy toward author of Why the Wild Things Are: Animals in autistic child, owning a dog reduces stress and the Lives of Children. significantly improves interactions, benefits their peers and are In one of Melson’s studies, 40 percent of that grow over time, report UK University of less anxious and 5-year-olds said that they turn to their pets Lincoln researchers. withdrawn than when they feel sad, angry or have a secret to Pets build social skills. According to children without pets. a large American Humane study, small pets like share. Children with pets demonstrate more empathy toward their peers and are less anxious guinea pigs and reptiles in third- and fourthand withdrawn than children without pets, her grade classrooms improve students’ levels of communication, research shows. A University of Cambridge (UK) study reportcooperation, responsibility, empathy, engagement and self-coned that kids were happier with their dogs and cats than with trol. Pets can also train kids to set boundaries. Growing up in their brothers and sisters.

Verona, Wisconsin, twins McKenna and Samara Fagan became

Pets enhance kids’ health. A study by UK’s Warwick University found that children with pets had more robust immune systems and attended school an extra nine days on average each year compared to those without pets. Early exposure can be optimal: Babies living in homes with two or more dogs and cats are less than half as likely by age 7 to develop reactions to indoor and outdoor allergens like pet dander, dust mites and ragweed, reports a Medical College of Georgia study.

Pets can have a measurable impact on children with special conditions. In a University of Massachusetts Medical School study of young people with Type 1 diabetes published in PLOS ONE, those that actively helped care for family pets were 2.5

skillful at stopping their 70-pound golden retrievers and great Pyrenees from jumping on them, stealing their toys or persisting after a petting period had concluded. “As girls, they learned how to create boundaries not just with words, but also with body language and energy,” says their mother, Tia Fagan, a certified conscious parenting and authenticity coach. Now, she says, the 20-year-olds know “how to create and hold healthy boundaries with people.”

Pets teach responsibility. “A child who knows that every day they will need to walk the dog (if it’s safe), feed the dog (with guidance) or even scoop the yard, will thrive on the

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Pets teach the cycles of life.

Because pets have shorter life spans than humans, surveys indicate that about 80 percent of children first experience death when a beloved pet dies, offering a teachable moment for the whole family, says Melson. Veterinarian Michelle Burch’s 3-year-old daughter grieved when the family dog died, but the child was encouraged to express her sadness and was helped by the award-winning book Dog Heaven, by Cynthia Rylant.

A year later, “She loves to bring up her dog Baxter to strangers and how he is in dog heaven, but she knows that not all animals will stay on Earth forever,” says Burch, veterinarian for the pet insurance site SafeHounds.com.

Difficult as the grief is, it’s still worth it, says Fagan. “Our pets have taught my children that to give and receive love unconditionally is the greatest gift of all and is worth the sadness and pain we feel when they pass.”

Natural health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

The Practical Side of Family Pets Evaluate the commitment. “It’s important to remember that taking care of pets is expensive and time consuming, and you’re making a commitment to the pet for the duration of their life,” cautions Jennifer Coates, DVM, an advisory board member of Pet News Daily. “Fostering is a great alternative if pet adoption sounds like more than you can handle. Children can also volunteer at some animal shelters (often when accompanied by a parent), allowing them to experience some of the benefits of caring for animals without the long-term commitment.”

Pick a child-friendly dog or cat. The American Kennel Society puts Labrador retrievers, bulldogs, golden retrievers and beagles at the top of their best family dog list. For cats, birman, ragdoll and Himalayan breeds are recommended as calm choices for kids by PetMD.com. Consider improving an animal’s life by taking home a shelter or rescue dog or cat. Shelter workers can help select a family-friendly choice.

Consider other species. Smaller animals with fewer care demands may be a strategy if house space is limited or if a child needs to grow into responsibilities. Animals that can delight and teach include tropical fish, turtles, rabbits, birds, hamsters and lizards. Mae Waugh Barrios’ three children enjoy feeding, watering and collecting the eggs from the family’s four chickens every day at their Holliston, Massachusetts, home.

“Not only do our farm-fresh eggs provide my family and my children with the best nutrition, it’s also been a lesson in symbiotic relationships. Because we give such good care to our chickens, they show their appreciation by providing us with delicious eggs,” says Barrios, who blogs at RaisingEmergingBilinguals.com.

Train children about safety around dogs. It’s a natural impulse for younger children to run up excitedly to a dog and try to touch it, but this can create fear in the animal and raise the danger of an aggressive response. Instead, teach a child to ask permission of the adult handling the dog, and then to approach it slowly and calmly, letting it smell the back of the downward hand before touching it.

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routine of care and often will feel a confidence boost because they are taking care of their dog. This is empowering for kids who may not have much control over other things in their lives,” says Antoinette Martin of Cornelius, North Carolina, head veterinarian with the online vet locator HelloRaphie.com.

natural pet

Doggy Delights Healthy, Homemade Cookie Treats

by Amy Coyle

O

ne morning, Randy Roach awoke to a delicious aroma wafting from the kitchen of his Philadelphia home.

Mouth watering, he peeked in the oven to find a dozen bone-shaped cookies—meant not for him, but for Woods, the family dog. “Such is life when you live with a dog lover,” laughs Randy’s wife Kate, who had peanut butter, oat and flax seed cookies baking for their rescued Labrador mix, a picky eater.

Cooking treats for canine family members is a smart move, as they are eco-friendly, cost less and are healthier than company-made ones, say veterinarians.

A Smaller Pawprint With the focus on decreasing personal carbon footprints, an Earth-conscious dog owner may want to make dog biscuits at home purely for the lower environmental impact. Research from UCLA shows that industrial production of dog and cat food creates the equivalent in greenhouse gases of 13 million cars annually. Store-bought dog treats require oil, energy and water to produce and transport. The packaging often contains plastic or other non-biodegradable materials, which cause pollution, block drains and harm wildlife.

Making treats at home is simple and less tricky nutritionally than making a dog’s regular meals. “When it comes to regular dog food, I’m not a proponent of home-cooked food. It is far too difficult to balance nutrients. For treats, I am not so concerned,” says Lawrence Gallagher, VMD, at Villanova Vet, in Villanova, Pennsylvania. “But you need to watch calories. Treats should be ‘high-reward’ and low-calorie, not necessarily big in size. They are used as a reward, not to fill the stomach.”

Homemade dog treats cost less over time. Many popular traditional dog treats are $5 to $10 per bag, with organic costing more. Kate figures she saves as much as $20 a month making Woods’ treats.

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A Healthy Choice The labels on many commercial dog treats list dubious ingredients such as meat by-products, sugar, sodium metabisulfite (a bleaching agent), propylene glycol and artificial colors.

“My general rule of thumb is if you cannot pronounce or don’t recognize an ingredient, it is probably not healthy for your pet,” says Alison Streit Birken, DVM, owner of Victoria Park Animal Hospital, in Fort Lauderdale.

In addition, some packaged treats are produced in countries where ingredient and manufacturing regulations are less rigorous, which has led to illness and even death in dogs.

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Getting Started No special equipment is required. Mixing bowls, measuring spoons, a wooden spoon, baking sheets and a cooling rack will suffice. More ambitious treat-makers might want a muffin pan for custom shapes.

Common ingredients include pumpkin, bananas, yogurt and peanut butter. When choosing a recipe, aim for no or little sugar.

(Honey and molasses are simple sugars.) Also, because homemade treats have no preservatives, be sure to follow storage requirements such as refrigeration or freezing.

Jen Jovinelly, a DVM candidate at the Cornell University College of Veterinary Medicine, promotes simple treats. “Treats are not food. Keep the caloric intake from treats under 10 percent of your dog’s daily caloric requirement.” She also cautions to avoid foods that could be dangerous, such as chocolate, grapes, raisins, avocados, certain nuts, onions, garlic or artificial sweeteners. If unsure about the safety of an ingredient, check the online list at The Humane Society of the United States (HumaneSociety.org) or consult with a veterinarian or animal nutritionist.

For those that aren’t inclined to bake, toys filled with organic peanut butter, then frozen, keep dogs happy, while others love the crunch of raw carrots or broccoli. As Birken says, “You can always go to your own refrigerator and pick out some great, healthy dog treats!”

Amy Coyle is a freelance writer in Wynnewood, Pennsylvania.

Organic Products For Humans & Pets

Raw Foods Make Great Pet Treats

by Dianne Wagman

F

eeding our pets higher-quality organic and raw foods that are good for them can help alleviate aches and pains and relieve systemic issues. The food we feed them should be the same food we would want to eat—clean and natural, without artificial flavors, colors, sweeteners, preservatives or chemicals.

Nutrient-dense, raw foods can be healthy choices for both dogs and cats. Freeze-dried chicken and turkey breast, liver, turkey or duck heart, as well as lamb or beef lung chips, can be great treats to use for tricks or training sessions. These treats are nature’s most perfect form of food because they are biologically appropriate, support vital organ functions and help pets maintain a healthy weight naturally. In addition, they alleviate stress and boredom by keeping pets occupied while exercising jaw muscles.

Knowledgeable staff members of locally owned small businesses can make suggestions for well-balanced food choices and healthy weight specific to the breed of dog or cat.

Dianne Wagman, VT, CMG, aPHR, is president and CEO of Hounds N Herbs, LLC, located at 101 E. Broad St., in Dallastown. She specializes in animal nutrition and an all-natural, organic, wholistic approach to pet health and vitality. For more information, call 717-804-9111, email Info@HoundsNHerbs.com or visit HoundsNHerbs.com. See ad, page 53.

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More Healthful Treat Recipes The internet has countless dog biscuit and treat recipes, along with collections of recipes for special occasions and holidays.

For a simple start, look for recipes that only have a few ingredients that are already in the kitchen, such as those at PuppyLeaks.com/simple-dog-treat-recipes.

Great books include The Ultimate Dog Treat Cookbook, by Liz Palika, and Organic Dog Biscuit Cookbook, by The Bubba Rose Biscuit Company.

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Baked Treats for Dogs

Are you at the END OF YOUR ROPE with health or behavioral problems?

Good Dog Treat Yield: Varies

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1 15-oz can pumpkin ½ cup peanut butter ½ cup coconut oil, melted 4 (organic, cage-free) eggs 1¾ cups coconut flour Preheat oven to 350° F. In a large bowl, whisk together pumpkin, peanut butter, coconut oil and eggs until smooth. Add coconut flour. Mix until well combined. Let rest for 5 to 10 minutes to thicken.

Place dough in between two pieces of parchment paper and roll the dough until it’s about one-quarter-inch thick. Remove the top layer of the parchment paper and cut shapes with cookie cutters (consider the size of the dog when selecting cutter sizes).

Bake for 45 to 55 minutes until treats are dry and hard.

Let cool completely. Store in an airtight container.

Courtesy of Kate Roach.

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Kate’s PB Oat Cookies Yield: 24 Dog Treats

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green living

not only provide healthy food, but also create a more resilient food system.

During the pandemic, many people jumped at the chance to put in a garden, and in cities, where available land is limited, creative solutions have emerged. Just about any space could serve as a viable garden, including a spare room, rooftop, shipping containers or an empty warehouse.

With hydroponics, no soil is required and with vertical systems, planters are stacked, requiring a small footprint.

Growing Food Security The Benefits of Urban Gardening

by Laura Paisley Beck

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Veggies Instead of Lawns

F

or a lot of Americans, healthy food is scarce. According to FeedingAmerica.org, more than 35 million Americans faced food insecurity in 2019. That number is expected to increase substantially due to the pandemic, which disrupted the food supply chain in ways that most Americans have never seen.

The good news is that urban and localized gardening can bring fresh, healthy, organic, sustainable and affordable food to nearly every household. A 2013 abstract from Michigan State University published in Agriculture & Food Security states that urban gardens could

Phan Truong, known as A Suburban Gardener on Instagram, turned her entire yard into an organic vegetable garden and invited her Scaggsville, Maryland, neighbors to share in the bounty. “I had this table of abundance in front of my house, but people weren’t taking anything! So, I hid in my garden, waiting for neighbors to walk by, and then I’d rush the fence and encourage them to take food,” Truong says. “My husband thought everyone would think we were weird.” Now, instead of getting polite waves from afar, the garden has become a communications hub among neighbors.

Sharing the Abundance When Truong witnessed friends losing jobs and struggling, she was inspired to lend a hand by assisting some of them to plant their own low-maintenance, high-

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yield gardens to save money on healthy meals. Once she had assisted people close to her, she decided to expand her reach. “My garden spits out a lot of food. I discovered there are local food banks and charities that collect food. I was surprised that they will take any abundance,” says Truong.

Garrett Livingood, a North Atlanta, Georgia, blogger, developed GrowMyCommunity.org where local farmers, growers and community gardens can upload their location and what they offer, so that the locals know where to go for fruits, vegetables, herbs and other healthy eats. According to Livingood, “Forty percent of produce gets thrown out every year, so it’s not that we don’t have enough food, the problem is access.”

Food Security Equals Health Ashlie Thomas, a research scientist known as The Mocha Gardener on Instagram, started gardening for healthy produce and medicinal plants at home in Graham, North Carolina, when family members on limited incomes living in a food desert had been diagnosed with health issues like hypertension and Type 2 diabetes.

“Imagine having diet requirements that included mostly plant-based food, but your resources are simply not there,” Thomas says. “I didn’t know there was a term for that: food security. There is an increasing population with disease, and food could be the answer.”

The problem is particularly prevalent in communities with no grocery stores, forcing residents to buy food at gas stations or drive considerable distances to big-box stores.

Thomas observed that choices at these kinds of facilities are often between expensive produce or inexpensive junk food. Healthful food is not available or affordable for all.

Thomas believes gardening empowers people to take control of their diet and their health, not only physiologically, but psychologically and spiritually. “It doesn’t just stop at the garden,” she says. “How you treat your body and other people has a positive healthy impact, as well.”

Tips to Get Started Follow local gardeners on social media to get ideas.

Think low-maintenance, high-yield. Cherry tomatoes, salad greens, cucumbers and beans are highproducing, low-cost staples.

geografika/AdobeStock.com

geografika/AdobeStock.com

Flowers can be food. Try violets, pansies, nasturtiums and chives to beautify the garden and the plate.

Grow organic. It’s cheaper and doesn’t harm anyone or anything. “I grow organic because I want to respect my space. I don’t want to control Mother Nature, I want to work with her,” says Thomas.

Herb it up. Mint, rosemary and basil taste great and can deter pests.

Overall, keep it simple. Set up for success with just enough to learn and enjoy a new lifestyle. It can be expanded upon year after year, providing a bounty of nutritious food security.

Laura Paisley Beck is a freelance writer and self-proclaimed foodie in Madison, Wisconsin.

Reach her at LauraPaisleyBeck@gmail.com.

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inspiration

The Power of Playfulness

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by Marlaina Donato

M

irth has been a memory for most of us this past year; something that we need now more than ever. White-knuckle survival and transition can drain neurotransmitters, those chemical messengers vital for strong immunity and good mental health. Taking a vacation from seriousness just might be what the doctor ordered.

As kids, we rarely turned down an

opportunity to roll in the grass, laugh ourselves into bellyaches or catch a wave of spontaneous fun. With the advent of adulthood, pouring a drink or going on a shopping spree often becomes a knee-jerk relaxation strategy, leaving the option for nourishing play in the distant past.

Recent research shows what kids and kittens already know: Snippets of playtime are good for the soul and provide benefits like reduced depression, stronger emotional resilience and higher productivity on the job. A study by Martin Luther University Halle-Wittenberg, in Germany, published last year in the journal Applied Psychology: Health and Well-Being suggests that even serious, poker-faced humans can train themselves to be more playful.

Postponing levity accomplishes nothing and doesn’t solve today’s problems, yet we may find it almost impossible to grab downtime without guilt gnawing away at our joy. Try making a to-do list that is solely dedicated to pure, inner-childapproved, illogical fun. Some activities to consider penciling into the calendar: n Roll around the floor with the dog or play hide-and-go-seek with the kids.

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n Make ink blots with watercolors or play with air-dry clay or easy-to-make salt dough. n Grab some crayons and adult-designed coloring books. n Blow bubbles in the backyard or during a morning shower. n Go out for low- or sugar-free ice cream or gluten-free pizza. n Fly a kite or find shapes and faces in passing clouds. n Roll in the leaves or down a grassy hill with that special someone. n Bounce a ball during work breaks. n Belt out karaoke songs and delight in being off-key. n Play charades or a favorite childhood game. n Have a staring contest.

Having some fun doesn’t break the bank, and the only requirement is to check selfconsciousness at the door. “Wasting” time is being free, and that is worth its weight in gold.

Marlaina Donato is the author of several books and a composer of healing and inspiring music.

Connect at AutumnEmbersMusic.com.

Supporting Helping Professionals

Nurturing writers of all ages…since 2001

Melissa Greene, believer in art and kindness for a better world.

n Host an adult sleepover; stay up late watching a scary movie or one made for a younger audience.

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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.

Events, classes and groups may be on a modified schedule or held in a virtual format. We suggest confirming details with the host before attending. Please also regularly visit our online calendar where you can find updated event and class information and share your own events for free.

SATURDAY, JULY 3 Holistic Market Days – 10am-5pm. Every 1st Saturday. 150+ vendors of holistic retail, crystals, teas, essential oils, candles, clothing, honey, farm fresh foods, CBD products, psychics, energy healers, guest speakers, dancing, painting & games, with free herbal class at 11am, Crystal Bingo at 12 & 3pm. Free entry. For info/vendor application: SpiritualFindingsEvents@gmail.com. Pavilion at Leesport Farmers’ Market, 312 Gernants Church Rd, Leesport.

TUESDAY, JULY 6 Coping with the Loss of a Parent or Sibling – 6:30-8pm. Via Zoom. Are you grieving the death of someone you care about? Would you like to talk with others who have experienced a loss? Includes a presentation and an informal time to talk with others. Free. To register: Pathways Center for Grief & Loss. 717 391-2413 or 800-924-7610.

HospiceCommunity.org.

Women’s Intro Writing Class – 6:30-8:30pm. 5 weeks thru 8/17 (no class 7/20 and 8/3). Via zoom.

“Writing Without Fear.” A warm and welcoming community of trust, kindness and understanding.

Learn to write freely without perfectionism and selfdoubt. No grades, grammar or red pen. Beginners’ welcome. Sharing optional. Taught with a touch of humor and fun. Write From the Heart. Registration required: 717-393-4713. WriteFromTheHeart.us.

WEDNESDAY, JULY 7 Pregnancy Support Group – 6-7pm. Via Zoom every 1st Wednesday. Community, connection, and empowerment are so important during this transformative experience. Also appropriate for those who are looking for support after giving birth. $20-$50 pay-what-you-can. To register: Info@AmpersandIntegrative.com.

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Writing Workshop for Cancer Patients and Caregivers – 6:30-8:30pm. Weds thru 9/1 (no class 8/25). Via Zoom. Our workshops awaken the creative spirit gently, without intimidation or pressure. Free. Open to all patients and caregivers.

Sponsored by Lancaster General Health/Penn Medicine Ann B. Barshinger Cancer Institute.

Registration required. Please call LGH to register: 717-544-4636.

THURSDAY, JULY 8 Cooking Class: Summer Sauces – 6-8pm. Chef Hannah teaches how to work with ratios to create

your own recipes for marinades, dressings and pesto’s at home. Hands on. BYOB. $70. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

SATURDAY, JULY 10 Midsummer Holistic Expo – July 10 & 11. 10am6pm. Exhibitors, workshops, artisan soaps, crystals and gems, energy work, essential oils, handmade jewelry, herbalists and herbal products, psychic mediums, reiki, tarot readers and more. $5/day.

Lancaster Farm & Home Center, 1383 Arcadia Rd, Lancaster. 717-419-8796. TherapeuticThymes.com.

An Evening in the Park for Bereaved – 6:307:30pm. Are you eager for a social opportunity to connect in person again? Join other grieving individuals for an easy walk, or sit and chat.

We will follow the current CDC guidelines for outdoor gatherings. For more information and to RSVP, call volunteer Connie Whitacre at 717-5771138. Pathways Center for Grief & Loss. Held at Springettsbury Park, 1501 Mt. Zion Rd, York.

TUESDAY, JULY 13 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. Contact Marj Paradise at MParadise810@comcast.net.

Location TBD. Pathways Center for Grief & Loss.

HospiceCommunity.org.

WEDNESDAY, JULY 14 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 7/7 to discuss with a Bereavement Counselor. Pathways Center for Grief and Loss. HospiceCommunity.org.

SATURDAY, JULY 17 Take Heart Counseling Volunteer Orientation – 8-11am. Learn about volunteering with our horses in a hands-on way by doing barn duty with our staff.

No horse experience necessary, just a heart to serve.

Event is rain or shine, wear comfortable work clothes.

Free. Take Heart Counseling, 699 Wooltown Rd, Wernersville. TakeHeartCounseling.com.

Discovery Day – 12-1:30pm. Check out Take Heart, meet the horses, view a therapy demo and experience what Take Heart is all about. Free. Take Heart Counseling, 699 Wooltown Rd, Wernersville.

TakeHeartCounseling.com.

NEVER GLOSSY. ALWAYS GREEN.

SUNDAY, JULY 11 Reiki I for Healthcare Providers – 9am-4:30pm.

(7/11, 7/18). Intended for healthcare providers though anyone may attend. Includes standard reiki I agenda plus reiki research, nursing theory related to energy work, and the use of reiki in nursing practice.

AHNA 12.5 CE’s.$200. Helene Williams Reiki, 313 W Liberty St, Lancaster, 717-269-6084. To regiser: HeleneWilliamsReiki.com.

Midsummer Holistic Expo – 10am-6pm. See 7/10 listing for details.

Awakening Your Sensual Creature – 5-8pm. 6 weeks. For those that are ready to step into their next phase of internal work and have felt the calling to reconnect with their (dare we say WILD) sensual self, desiring to take their power back and own their bodies again and for those craving a deeper connection to their pleasure. Space limited; reservations required. Nature’s Intuition, 313 W Liberty St, Ste 279, Lancaster. 610-763-0434.

Natures-Intuition.com.

MONDAY, JULY 12 Women’s Memoir Writing Class – 6:30-8pm. 5 wks thru 8/16 (no class 8/2). Via Zoom. “Exploring Our Life Stories.” A safe haven for capturing the memories that matter to us most. No grades, grammar or judgement. Write From the Heart, Lancaster. Registration required: 717-393-4713.

WriteFromTheHeart.us.

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

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

To promote your HEALTHY, NATURAL or GREEN business, service or event, please call 717-399-3187.

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MONDAY, JULY 19

SATURDAY, JULY 23

FRIDAY, JULY 30

Teen Summer Writing Camp – 1-3pm. July 19, 20, 22, 23, 24 (no class 7/21). “Writing Is Cool.”

A safe and welcoming workshop to celebrate our ideas, hear our own voices, and wave good-bye to perfectionism and self-doubt. No grades, grammar, or judgement. Write From the Heart. Registration required: 717-393-4713. WriteFromTheHeart.us.

Organic Field Day – 8:30am-3:30pm. Join Rodale Institute’s researchers and expert staff at the annual Organic Field Day to learn the latest results of farming trials and visit nearly 20 demonstration stations on the 333-acre experimental farm. Register online. $25. Rodale Institute, 611 Siegfriedale Rd, Kutztown. 610-683-1400. RodaleInstitute.org.

Family Days on the Farm – 4-8pm. After a Friday night keynote address, Saturday will provide more than 30 workshops, panel discussions and keynotes about homemaking, gardening, farmsteading, human health and nutrition and horses, as well as dairy demonstrations and children’s activities. Free.

Rain or Shine. 3737 Yost Rd, Gordonville.

TUESDAY, JULY 20

TUESDAY, JULY 27

SATURDAY, JULY 31

Kids Cooking Camp – 10am-12:30pm. Daily thru 2/23. For ages 7-12. Savory Hors D’oeuvres and decadent desserts. Kids will learn skills for a lifetime. Hands on. $200/three days. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Coping with the Loss of a Spouse or Companion – 2-3:30 pm. Other dates and times available. Via Zoom. Are you grieving the death of someone you care about? Would you like to talk with others who have experienced a loss? This meeting includes a presentation and an informal time to talk with others. Free. Pathways Center for Grief & Loss. 717-391-2413 or 800-924-7610.

HospiceCommunity.org.

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 5/5 to discuss with a Bereavement Counselor. Pathways Center for Grief and Loss. HospiceCommunity.org.

Teens Cooking Camp – 10am-12:30pm. Daily thru 7/29. For ages 12-16. Savory Hors D’oeuvres and decadent desserts. Teens will learn skills for a lifetime. Hands on. $200/three days. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Family Days on the Farm – 8am-4pm. See 7/30 listing for details.

WEDNESDAY, JULY 28

SUNDAY, AUGUST 1

Webinar: Regenerative Agriculture & Soil Microbial Carbon Pump – 2-3pm. Dr. Yichao Rui introduces the paradigm shift in our understanding of soil organic matter formation and the carbon cycle and discusses how we can harness the power of regenerative agriculture and revitalize the soil “MCP” to effectively regenerate soil carbon.

Free. Registration required. Rodale Institute, 611 Siegfriedale Rd, Kutztown. RodaleInstitute.org.

Coping with the Loss of a Child of Any Age – 6:30-8pm. Via Zoom. Are you grieving the death of someone you care about? Would you like to talk with others who have experienced a loss? Includes a presentation and an informal time to talk with others. Free. To register: Pathways Center for Grief & Loss. 717 391-2413 or 800-924-7610.

HospiceCommunity.org.

Kambo Circle – 9am. Sitting with a medicine in circle creates sacred space that we hold for each other, to honor our individual healing and the healing of our community as we learn and receive from indigenous earth medicines. A microdose of Kambo calls in clarity, boundary creation, strength, vitality, and empowerment of the immune system. $99 Reservations required; space is very limited.

Soul Centered Wellness, 2619 Leisczs Bridge Rd, Leesport. 610-914-9354. SoulCenteredWellness.org.

plan ahead

SUNDAY, AUGUST 22 Reiki II Okuden– 9am-4pm. (8/22, 8/29). This two-day class introduces three of the reiki symbols and mantras and introduces the concept of distance healing. $225.

Helene Williams Reiki, 313 W Liberty St, Lancaster.

717-269-6084. To register: HeleneWilliamsReiki.com.

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Lancaster-Berks

NALancaster.com | NABerks.com

ongoing events

sunday Community Donation Flow – 9-10am. A soft vinyasa yoga class is fit or all levels of practice.

Ideal for new students or those new to the studio.

All are welcome. Suggested cash donation $5-20.

Musser Park, N Lime and E Chestnut Sts, Lancaster.

717-406-9681. WestEndYogaStudio.com.

Contemplative Service – 5-6pm. Via Zoom. A simplified liturgy with readings and music. Free.

Saint James Episcopal, corner of Duke & Orange, Lancaster. Contact Saint James Episcopal for link.

SaintJamesLancaster.org.

Sunday Evening Meditation – 7-7:30pm. Via Zoom. All welcome for a meditation which incorporates mindfulness, reiki and loving kindness practices. Love donation. Email Helene@ HeleneWilliamsReiki.com for Zoom link.

monday Ask Herb Girl – 10am. Zoom Q&A with Embark Herbal's Herbalist for “Wise Oaks Introduction to Herbalism Class” students. Embark Herbals, 377 Church Rd, Mohnton. Tiffany@EmbarkHerbals. com. EmbarkHerbals.com.

Tai Chi – 6-7pm. An ancient Chinese martial art that emphasizes deep relaxation of mind and body, promotes core strength, boosts blood circulation, and increases mobility. $9. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681.

WestEndYogaStudio.com.

tuesday Contemplative Prayer/Meditation – 8-8:30am.

Via Zoom. Free. Saint James Episcopal, corner of Duke & Orange, Lancaster. Contact Saint James Episcopal for link. SaintJamesLancaster.org.

Intuitive Hatha Yoga – 9-10am. May your intuition be your guide during this meditative class that includes traditional hatha yoga, a light modern flow, with a focus on breathing and listening to your inner guide. Register/pay online. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681.

WestEndYogaStudio.com.

Mindful Yoga – 5:45-6:45pm. Via Zoom. Slow down your breath, your body, and your mind. $10, discounts available. Contact Saint James Episcopal for link. SaintJamesLancaster.org.

wednesday Mindful Yoga – 9-10am. Via Zoom. Slow down your breath, your body, and your mind. $10, discounts available. Contact Saint James Episcopal for link. SaintJamesLancaster.org.

Ultimate Health Workshop – 7pm. Learn how you can achieve optimal health. Topics vary by week.

Free. Call to reserve your spot. Heath Wellness Center, 14 W. Main St, Landisville. 717-530-5555.

HeathChiropractic.com.

thursday Contemplative Prayer/Meditation – 8-8:30am.

Free. Saint James Episcopal, corner of Duke & Orange, Lancaster. Contact Saint James Episcopal for link. SaintJamesLancaster.org.

Virtual Connection Circle – 7:30-8:30pm. Explore and grow with guided discussion facilitated by professional therapists on a different theme each week. The Circle offers a positive, supportive and confidential environment and connection with others. A collaboration between West End Yoga Studio and Rooted Lancaster, LLC. For info or to register, call 717-406-9681 or visit WestEndYogaStudio.com.

friday Mindful Yoga – 9-10am. Via Zoom. Slow down your breath, your body, and your mind. $10, discounts available. Contact Saint James Episcopal for link. SaintJamesLancaster.org.

Little Sprout’s Budding Herbalist Class for Homeschoolers – 10am-12pm. Online or inperson. Help your child explore friendly herbs and their uses, fostering a connection to nature and an understanding of its gifts & marvelous healing powers. Embark Herbals, 377 Church RD, Mohnton. Contact Tiffany@EmbarkHerbals.com for details. EmbarkHerbals.com.

saturday Vinyasa Yoga – 9-10am. Vinyasa Yoga, an energetic practice linking breath to movement. A mind + body connected practice. This flow is well suited for any yogi with options for all. Register/pay online. West End Yoga Studio, 221 W Walnut St, Lancaster. 717406-9681. WestEndYogaStudio.com.

Little Sprout’s Budding Herbalist Class for Kids – 1-3pm. Online or in-person. Help your child explore friendly herbs and their uses, fostering a connection to nature and an understanding of its gifts & marvelous healing powers. Embark Herbals, 377 Church RD, Mohnton. Contact Tiffany@EmbarkHerbals.com for details. EmbarkHerbals.com.

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

Deadline is the 10th of the month.

SERVICES LOVING CARE FOR EMPATHS – Are you highly sensitive or empathic? Do you numb your sensitivities? Being sensitive and able to interpret the emotions of others is not easy. My heartcentered approach supports empaths ready to live with more comfort, peace, and joy. As you learn to integrate energy that no longer serves you, I offer you loving care. Call or visit Jenifer Hershey for a no-cost consultation. 717-821-1525.

Together we can help small, local businesses

thrive Dear Reader,

Let us and others know about your own trusted local business or practitioner who supports the health and well-being of our community.

Simply share a post to Instagram tagged #NALBgreatresource, email Publisher@NALancaster.com or call 717-399-3187 and we’ll list these resources to our website’s

Business Directory for FREE. Looking for a specific service, shop or market near you?

Visit our online business directory at

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how to lead a healthier and sustainable lifestyle Natural Awakenings Lancaster/Berks @NAwakenings

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July 2021

47

Armor

Calm Energy

Lost and forgotten for generations, the rare, ancient secrets of the OJAYA “Armor” technique are now shared with you on our 100% online video Course.

Martial Art Of Deep Meditation

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UIETLY hidden and closely-guarded for centuries, the OJAYA “Armor” technique is a supremely rare and powerful meditation that protects your mind and emotions with a calm “armor” of core inner strength. As you meditate, its soothing resonance attacks stress, clears out brain fog, and recharges your vital energies in

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Begin the adventure FREE at:

— OJAYA.COM — The not-for-profit School of OJAYA Deep Meditation in the Earthborn Rainforest / US Tel. 641-472-3300

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 9.

JOHN MARINO ACUPUNCTURE

John Marino, MS, LAc Eden Natural Care Center 600F Eden Rd • Lancaster 312-505-1618 • JDMTherapeutics.com John Marino provides pain management and stress relief, helping people balance their lives with acupuncture, cupping, Tui Na and Gua Sha. With years of practice and education in Eastern Medicine and Asian Body Therapy, John is ready to help you achieve your optimal well-being.

BODYWORK DéPROV MASSAGE THERAPY DJ Campos-Bard, LMT, CMMP 439 N Duke St, 2nd Fl • Lancaster 717-669-1030 DeProvMassageTherapy.com

If you are seeking relief from chronic conditions, suffering with anxiety and stress, or choosing massage for self-care, DJ Campos-Bard offers a variety of natural healing therapies to empower you to live a healthy and vibrant, pain-free life.

SOUL CENTERED WELLNESS

Courtney Crawford, LMT 2619 Leisczs Bridge Rd • Leesport 717-269-9820 • SoulCenteredWellness.org With 14 years of experience, Courtney Crawford, LMT, offers compassion and a desire to help clients reach their health and healing goals. Specializing in therapeutic and deep tissue modalities, she meets you where you are with a customized massage session. Courtney also specializes in hot stone, prenatal massage and cupping therapy. See ads, pages 10 and 51.

SUMMIT MASSAGE, LLC

at Integrative Healing Arts Studio 546 Penn Ave, Fl 2 • West Reading 610-334-8392 SummitMassagePA.com Passionate about holistic healing and health, Sydney Mallatratt provides each client with specialized services tailored for their needs. Offering medical massage, therapeutic and deep tissue massage, myofascial release and cupping, as well as skin care treatments including facials, waxing and exfoliation.

SUPERNATURAL WELLBEING, LLC

YOUR CBD STORE

Stone Mill Plaza 1380 Columbia Ave • Lancaster 717-209-7123 Lancaster0108.cbdrx4u.com At Your CBD Store®, we bring superior, quality, hemp-derived products for people and pets to the market. Because our oils, tinctures, skin care and pet products are formulated using the whole plant, they contain a full or broad spectrum which includes cannabinoids and terpenes. See ad, page 40.

CHIROPRACTIC

Grace Henderson, LMT 342 N Queen St, Studio N • Lancaster 717-803-6207 SupernaturalWellbeingLLC@gmail.com

A THERAPEUTIC EFFECT

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

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

CBD/HEMP PRODUCTS HEMPFIELD BOTANICALS

336 N Charlotte St, Ste 100 • Lancaster 717-874-8480 HempfieldBotanicals.com Hempfield Botanicals embraces that wellness is the foundation for living a full and vibrant life.

We create THC-free and fullspectrum CBD products to help people find relief from pain and inflammation, sleep problems, anxiety, headaches, lack of energy, and more.

Certified B Corporation®, vegan, certified crueltyfree, sustainable and third-party tested. See ad, page 9.

INSHANTI PURE ESSENTIAL OILS

Debra Stoltzfus, Clinical Aromatherapist 48 Slaymaker Hill Rd • Kinzer 717-587-3990 Inshanti.com Inshanti’s CBD is full-spectrum (from the whole plant). It contains high CBD, low THC (below the federal legal limit), and is certified organic. Legal in all 50 states. Nonaddictive and non-intoxicating, and from a Kentucky farm that is pesticide-free, mold-free and federally regulated. See ads, pages 26 and 50.

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

BLUE SKIES CHIROPRACTIC

Dr. Leah Reiff 2727 Old Philadelphia Pike • Bird-in-Hand 717-390-9998 • BlueSkiesChiroHealth.com Chiropractic is used for natural relief from conditions such as chronic pain, injuries, pregnancy complications, complications from aging & more. Dr. Reiff carefully considers every individual's comfort level & provides specific adjustments to support the body for benefits that will last.

HEATH CHIROPRACTIC & WELLNESS CENTER LLC Thomas Heath, DC 14 W Main St • Landisville 717-530-5555 HeathChiropracticAndWellness.com

For 33 years, Dr. Heath has been helping people recover their health and reduce stress in their lives through Functional Integrative Brain /Body Balance.

He uses Professional Applied Kinesiology, Neuro Emotional Technique, Quantum Neurology, Nutritional counseling, traditional Chiropractic and other cutting-edge techniques. See ad, page 17.

July 2021

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CHIROPRACTIC

CONTINUING EDUCATION

JANGDHARI FAMILY CHIROPRACTIC

LANCASTER SCHOOL OF PSYCHODRAMA AND EXPERIENTIAL PSYCHOTHERAPIES

Dr. Charles JangDhari Dr. Jessica Riehl 7 Center St • Intercourse 717-768-7148 JangDhariFamilyChiropractic.com JFChiropractic@gmail.com

JangDhari Family Chiropractic is committed to the health and wellness of our community. We provide quality chiropractic care and give back to many area charities helping ensure that the people of our community have opportunities to live well and live long.

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.

CLINICAL AROMATHERAPIST INSHANTI

Debra Stoltzfus 48 Slaymaker Hill Rd • Kinzers 717-587-3990 • Inshanti.com Trust a nationally certified aromatherapist specializing in clinical consultations. Deb can work directly with your physician to create a plan that supports mind and body health. In addition to retail and wholesale accounts of proprietary blends and pure essential oils sourced directly from the farmers, half- and full-day education courses with certification are offered. See ads, pages 26 and 49.

COACHING Diane Levenson, Spiritual Coach Alternative Healing of PA 2298 Willow Street Pike • Lancaster 717-847-3213

Using her gifts, intuition and training in spiritual (not religious) life coaching, reiki and more, Diane creates a safe space for growth and movement through transition and change, helping you f i n d y o u r s o u l ’s p a t h a n d supporting you along the way. See ad, page 17.

50

Lancaster-Berks

Liberty Place, 313 W Liberty St, Ste 263 • Lancaster 717-466-0788 • RealTrueKaren@gmail.com RealTrueKaren.com

Karen Carnabucci, LCSW, TEP, teaches alternative therapies and experiential methods of psychodrama, sociometry, group process, Family and Systemic Constellations. CE credits for social workers, MFTs and licensed counselors, although all helpers and educators welcome. Act 48 and psychology credits pending. See ad, page 44.

COUNSELING COUNSELING FOR THE WEIRDOS Bebe Martinez, LSW 929-224-7815 CounselingFTW@gmail.com CounselingFTW.com

A safe and welcoming space for loners, empaths, nonconformists, eccentrics, artists, creatives, energy healers and introverts to be their authentic self. Offering individual and couple sessions addressing relationship and intimacy issues, depression, PTSD, sexual trauma, troubles with career and life transitions.

There is no need to do this alone.

Grey Muzzle Manor

1164 Blattadahl Rd • Mohrsville 610-655-5271 GreyMuzzleManor.com Facebook.com/GreyMuzzleManor Marcy Tocker, MA, utilizes person-centered and strength-based therapeutic approaches. She specializes in animal-assisted therapy, EAGALA model equine therapy, play therapy and art therapy. Marcy believes that therapeutic change occurs when we provide empathy, unconditional positive regard, acceptance, and being there to support while our clients discover the strength we know they’ve always carried.

M. HARNISH COUNSELING & SPIRITUAL DIRECTION

Malinda Harnish Clatterbuck, MA (she/her) 228 E Orange St • Lancaster 717-875-5066 MHarnishTherapy.com The work of healing and formation begins as we listen to what is going on in our inner life, what is happening in our heart and in our head. Using compassion and deep listening, I will be present with you and help you along your way.

See ad, page 11.

NALancaster.com | NABerks.com

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. See ad, page 38.

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 Owen Allison, DMD 100 S 18th St • Columbia 717-684-3943 • 717-285-7033 SusquehannaDentalArts.com

We are a full-service family dental practice providing 100% mercury-free restorations, quality non-surgical periodontal care, INVISALIGN, implantretained dentures and partials.

See ad, page 8.

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 ads, pages 35 and 52.

FENG SHUI ZENTENTIONAL LIVING

Lindsey Foose, Feng Shui Appraiser ZententionalLiving@gmail.com Zententional-Living.space Feng shui harmonizes a building’s energies to assist in supporting the occupants’ wellness. Benefits can include improved sleep, focus and relationships. A Comprehensive Appraisal includes corrective/ enhancing recommendations for environmental influences, the building’s energy blueprint, and the occupants’ and building’s directional influences. See ad, page 12.

FUNCTIONAL HEALTH AGAPE INSTITUTE of FUNCTIONAL HEALTH & CHIROPRACTIC Stephen A. Conicello, DC, EMT-P 735 Fox Chase, Ste 100 • Coatesville 484-593-0882 • AgapeFHC.com

At Agape Institute, we pride ourselves in finding out why your body has decided to become sick. Utilizing Functional Medicine and Functional Neurology, we assess the body in multiple ways to find out what’s driving sickness and disease. See ad, back cover.

EAST WEST FUNCTIONAL TRAINING, LLC Leslie Dowling, B.S. Marketing, FBS, FNLP Functional Nutrition Lifestyle Practitioner 610-413-4779 LDowliing1999@gmail.com

Leslie’s mission: “Reclaim your health and wellness - be the personal hero of your journey in life.” Offering individual/group/ corporate wellness: Restore Brain/ Gut health, Detox Programs, E n v i r o n m e n t a l Tr i g g e r s , Autoimmune Illness, Food Sensitivities, Bio-Individual Programs and more.

See ad, page 23.

FUNCTIONAL medicine FUNCTIONAL HEALTH OF LANCASTER, LLC

Dr. Mary Regan, CRNP 1695 Oregon Pike • Lancaster 717-490-6227 (call or text) MR@FH-Lancaster.com • 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 and nutritional support, addressing your important health needs and wellness goals.

Membership plans available. See ad, page 35.

FUNCTIONAL NEUROLOGY AGAPE INSTITUTE of FUNCTIONAL HEALTH & CHIROPRACTIC Stephen A. Conicello, DC, EMT-P 735 Fox Chase, Ste 100 • Coatesville 484-593-0882 • AgapeFHC.com

At Agape Institute, we pride ourselves in finding out why your body has decided to become sick. Utilizing Functional Medicine and Functional Neurology, we assess the body in multiple ways to find out what’s driving sickness and disease. See ad, back cover.

LANCASTER BRAIN & SPINE 1361 Fruitville Pike • 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 11 and 55.

HERBAL MEDICINE EMBARK HERBALS

377 Church Rd • Mohnton 833-336-2275 EmbarkHerbals.com Let the healing begin!

Community Herbalist Tiffany Davies offers custom herbal blends, bulk herbs, mushrooms, teas, tinctures, and natural remedies along with classes for all ages, workshops and more. Visit our website or call for a free consultation. See ad, page 43.

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 34.

HOLISTIC FEMININE HEALTH NATURE’S INTUITION

313 W Liberty St, Ste 279 • Lancaster 610-763-0434 Natures-Intuition.com Nature’s Intuition offers a safe space for you to take an active part in your healing journey.

With a passion for feminine health, and using movement to release frozen tension in the body, Ashley offers Yoni Steaming, Feminine Embodiment Coaching, Menstrual Embodiment and Sensual Movement classes. See ad, page 12.

HOLISTIC wellness RESTORE YOUR ENERGY Deb Gallagher, RN, CLP Lancaster 717-203-9666 RestoreYourEnergy.org

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

SOUL CENTERED WELLNESS 2619 Leisczs Bridge Rd • Leesport 717-269-9820 SoulCenteredWellness.org

Soul Centered Wellness offers The Sanctuary – a tranquil space for relaxation and self-care with practitioners who support physical, spiritual and mental balance through ancient healing practices – and the Mystical Boutique, featuring a variety of items to support your spiritual practice, well-being and healthy home. See ads, pages 10 and 49.

HOME IMPROVEMENT DC EAGER SERVICES

Darlene Eager, Clutter/Hoarding Recovery Specialist 6 E Kendig Rd • Willow Street 717-989-5763 DCEager.com Hoarding and excessive clutter can hide health threats such as mold, bacterial growth, insect and rodent infestation. With respect and sensitivity, DC Eager will professionally and discretely provide the clean-up needed to return the home to a healthy state.

Free assessment. See ads, pages 5, 30 and 52.

Secure a spot in our community resource guide!

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

July 2021

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HYPNOTHERAPY LANCASTER HYPNOTHERAPY

John Stewart, Hypnotherapist 717-340-3100 LancasterHypnotherapy@gmail.com LancasterHypnotherapy.com Ready to improve your life?

Weight, smoking, anxiety, confidence, sleep, habits, athletic performance. Hypnosis is a timeproven process that empowers you to make substantial changes, allowing you to tap into your inner natural resources and take control of your life.

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.

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 ads, pages 35 and 50.

LANDSCAPE DESIGN/ MAINTENANCE EARTHBOUND ARTISAN Serving South Central PA 717-507-6267 EarthboundArtisan.com

Offering conservation landscape design, hardscape and landscape construction, and consultation. Our approach is built on natural systems and processes and uses native plants, ecological benefactors, and organic amendments in design, construction and maintenance of native and naturalized landscape, dry laid stone, and storm water mitigation. See ad, page 43.

LYMPHATIC THERAPY Integrative wellness AMPERSAND INTEGRATIVE WELLNESS 7 Bristol Court • Wyomissing 484-516-2206 AmpersandIntegrative.com

We provide the support you need to thrive! Our staff of w ellnes s practitioner s provides an integrative approach with services such as bodywork, fitness, grief support, mental health, nutrition, physical therapy, sound therapy, yoga and more. See ad, page 20.

INTEGRATIVE HEALING ARTS STUDIO Christina Rossi, Practitioner 546 Penn Ave, Fl 2 • West Reading 610-451-9577 IntegrativeHealingArtsStudio.org

Providing an assortment of holistic healing services that include integrative massage therapy & bodywork, reiki & intuitive energy work, herbal medicine, aromatherapy, holistic nutrition, iridology, flower essences, Taoist arts, and spiritual guidance.

Services, classes & healing boutique. NCBTMBapproved CE provider. See ad, page 41.

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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 ads, pages 13 and 54.

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 schedule your private sleep consultation, go to SleepLancaster.com/ Natural. See ads, pages 28 and 29.

NALancaster.com | NABerks.com

MATTRESS 1st

at Interiors Home 3130 Columbia Ave • Lancaster 717-390-2000 Mattress1stByInteriorsHome.com Offering organic and natural bedding, free from irritants, allergens, pressurepoint discomfort or temperature struggles, so that you are assured the best night’s sleep possible. Natura products are made with eco-integrity to ensure better health and better sleep.

See ad, page 25.

MEDICAL MARIJUANA CURE PENNSYLVANIA

1866 Fruitville Pike • Lancaster 717-619-2873 CurePenn.com Medical marijuana in tincture, topical, capsule, extract, vape and flower form has been shown to be an effective alternativeor supplement to pharmaceutical medications for a variety of circumstances.

P E N N S Y L V A N I A We offer complimentary consultations 7 days a week with our pharmacists.

See ad, page 15.

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 12.

MOLD REMEDIATION DC EAGER EMERGENCY SERVICES Darlene Eager, Certified Mold Remediation Specialist 6 E Kendig Rd • Willow Street 717-989-5763 • DCEager.com

Mold can be a hidden danger. Let DC Eager keep your family and friends safe. Our technicians are trustworthy, knowledgeable and certified in the safe removal of mold. DC Eager takes pride in their quality of work and customer service. “We Educate Before We Estimate.” Free mold assessments for your home or business. No chemicals! See ads, pages 5, 30 and 51.

NATUROPATH - traditional HEALTH BY DESIGN CLINIC

Jeannie Peck, Traditional Naturopath 352 E Main St, Ste 100 • Leola 717-556-8103 HBDClinic.com We provide nutrition and detoxification services for adults and children using an integrative functional medicine approach, offer therapeutic massage therapy for your relaxation or chronic pain needs, and permanent fat and weight loss services. See ads, pages 24 and 54.

NATUROPATHic doctor

organic hair salon THE GREEN ROOM ORGANIC SALON 8 E Walnut St • Lancaster 717-844-1051 1387 E Main St • Mount Joy 717-653-2502 TheGreenRoomLancaster.com

Refresh your mind, body and spirit with natural and organic products for hair and skin. We use OWAY, an ammonia-free color and product line packed with biodynamic, fair trade ingredients and pure essential oils. We specialize in cuts, color, DEVA cuts, styling, bridal styling and more. See ad, page 7.

HEALTH FOR LIFE

Ann Lee, ND, L.Ac 112 Cornell Ave • Lancaster 717-669-1050 DoctorNaturalMedicine.com Learn how your symptoms are connected, get answers, and achieve improved health and wellbeing as we facilitate your body’s ability to heal itself through acupuncture and naturopathic medicine. Special focus on hormone balancing and fertility (now offering DUTCH hormone testing).

NUTRITION FUSION INTEGRATIVE HEALTH & WELLNESS

Dana M. Elia, DCN, MS, RDN, LDN, FAND 717-917-5259 FusionIHW.com At Fusion Integrative Health & Wellness, Dr. Dana Elia utilizes an integrative, functional and personalized approach to nutrition, health, and healing.

Like a detective on a special case, she’ll uncover the root causes of challenging health issues so that you can feel well again. Most major insurance plans are accepted. See ad, page 23.

SHEEHAN NATURAL HEALTH IMPROVEMENT CENTER Dr. Keith Sheehan Laura Sheehan 1301 E King St • Lancaster 717-392-6606 SheehanNaturalHealth.com

Sheehan Natural Health Improvement Center provides holistic health care through nutritional counseling and whole food supplements. Our cuttingedge treatments have been found to help a broad range of symptoms and illnesses including fibromyalgia, depression, migraines and weight loss.

From infants to seniors. See ad, page 19.

THE HAPPINESS ISSUE

PET CARE

AUGUST

Boost Happiness & Well-Being Plus: Back-to-School Wellness Tips Benefits of Having a Life Coach Shamanism Today INSPIRED LIVING ISSUE

FURDUNKIN

Mobile & Urgent Care 1090 N Charlotte St, Ste 102 • Lancaster 717-844-0097 Furdunkin.com

SEPTEMBER

Just like you, we love our pets and believe they deserve the healthiest and most vibrant lives possible. We are a concierge veterinary service providing mobile, curbside veterinary care across Lancaster and Berks counties and beyond, and offering a new state-of-the-art urgent care and surgical center conveniently located near Franklin & Marshall University, Lancaster. See ad, page 36.

HOUNDS N HERBS, LLC

Creativity in Health & Healing Plus: Integrative Pain Management The Healing Power of Art for Kids National Yoga Awareness Month HEALTHY PLANET ISSUE

Dianne Wagman, President 101 E Broad St • Dallastown Info@HoundsNHerbs.com 717-804-9111• HoundsNHerbs.com Your local source for raw and all organic natural pet foods, with a full line of organic pet supplies including pet CBD, nutritional supplements, cookies and treats, grooming supplies & apparel, bioDOGradable waste bags, de-shedding tools and gifts. Now open. See website for hours.

TILL WE MEET AGAIN In-Home Pet Euthanasia 717-897-0536 TillWeMeetAgain.com

For some, euthanasia of their pet at the veterinary hospital is simply not an option. Dr. Mark Huber and his wife Stacey provide home euthanasia for dogs and cats in the most comfortable environment possible—your home—with the intention of bringing peace and comfort to ease the pain of losing a beloved pet. See ad, page 38.

OCTOBER

Living a Simpler Lifestyle Plus: Breast Health Water Scarcity Talking to Kids about Climate Change

Contact us to learn about marketing opportunities and become a member of the Natural Awakenings community at:

717-399-3187 July 2021

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reiki

SPIRITUALITY

HELENE WILLIAMS REIKI

Helene Williams, BSN, RN 313 W Liberty St, Suite 267 • Lancaster 717-269-6084 HeleneWilliamsReiki.com

URBAN WELL—A SOURCE FOR CONTEMPLATIVE SPIRITUALITY Saint James Episcopal Church 119 N Duke St • Lancaster 717-397-4858 • UrbanWell.org

Reiki is a very gentle holistic practice, which assists in promoting balance in body, mind and spirit.

After a Reiki session, many people express a deep sense of relaxation, calming and peace. Frequently anxiety, stress and worry are relieved. Also offering meditation and student mentoring via Zoom. See ad, page 25.

SOUND HEALING SOUNDWISE HEALTH

Lana Ryder, LMT, AADP, CSTP 313 W Liberty St, Suite 267 • Lancaster SoundwiseHealth.com 610-301-4356 Throughout the region, our trained and experienced professional practitioners offer individual intuitive sound therapy sessions, group immersions, sonic massage, ReikiSound, ReikiVoice, hospice CareSong and classes in fundamental education in the art and science of sound healing. Sharing the healing power of sound, voice and music for 45 years.

SPECIALTY FOODS KWEE-JACK FISH CO

Wild Alaskan Salmon & Halibut Shares 717-842-0180

Sustainably harvested wild Alaskan salmon and halibut available, fisherman-direct.

Pre-order annually (spring) at EatWildSalmon.com for local pick-up (fall) of sushi-grade delicious nutrition, deep-frozen at the peak of freshness to enjoy throughout the year. See ad, page 31.

…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 ads, page 5 and this page.

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 44.

Thermal Imaging ADVANCED THERMAL IMAGING Pamela Howard, DC, CCT 550 Coventry Dr • Mechanicsburg 866-522-3484 AThermalImage.com

Thermal Imaging is a safe, noninvasive way to visualize potential health concerns with early warning signs for a proactive approach to health, including breast health.

Providing service since 2005, Dr Howard offers a complete package to include a report review, educational materials and referral sources.

Aqua Blue Wellness Center

Can't find what you're looking for?

More businesses, organizations, practitioners and services are listed on our website.

Go to NALancaster.com and click on Directory (top of screen) 54

Lancaster-Berks

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 ads, pages 13 and 52.

WEIGHT LOSS Health by Design

Jeannie Peck, Traditional Naturopath 352 E Main St, Ste 100 • Leola 717-556-8103 • HBDClinic.com We can help you reach your weightloss goals by offering customized nutrition, body sculpting, weight loss and detoxification services. As you release stubborn fat, you’ll receive support and guidance through every step of your journey.

See ads, pages 24 and 53.

Yoga KULA KAMALA FOUNDATION & YOGA ASHRAM 17 Basket Rd • Reading 484-509-5073 KulaKamalaFoundation.org

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

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. Louise Konrath, instructor. See ads, page 5 and this page.

WEST END YOGA STUDIO

221 W Walnut St • Lancaster WestEndYogaStudio@gmail.com WestEndYogaStudio.com A diverse yoga studio offering a full range of yoga, meditation, and movement classes, in studio, outdoors a n d v i r t u a l . We a r e community-oriented, creating a welcoming learning environment dedicated to healing and compassion. All ages and levels welcome. Offering New Student Unlimited Monthly passes and other discounts. See ad, page 34.

Follow us on Twitter: twitter.com/@NAwakenings

When diet is wrong, medicine is of no use.

When diet is correct, medicine is of no need. ~Ayurvedic Proverb

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CONCUSSION

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

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

STILL HOPE!

There is We can help.

Call Lancaster Brain & Spine for a FREE phone consult !

717-299-9600

221 GRANITE RUN DR, LANCASTER, PA 17601 ∙ LANCASTERBRAINANDSPINE.COM

CELEBRATING 27 years in THE business of