Natural Awakenings Lancaster/Berks November 2021

C

E E HEALTHY LIVING FR

HEALTHY

PLANET

a elebr ting our

9

th

ANNIVERSARY ISSUE

How to Die Well & Wisely boosting brain health

Good-Mood Holiday Food November 2021 | Lancaster-Berks Edition | NALancaster.com · NABerks.com

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What if, today, we were grateful for everything?

- Charlie Brown

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Contents

Helping Entrepreneurs Use the Power of Business To Do Good

20 dying well

“

30

Four Steps to a Good Death

I WHOLEHEARTEDLY BELIEVE IN ASSETS BECAUSE THEY’RE CREATING STRUCTURE FOR [ENTREPRENERURS] LIKE MYSELF

30 Healthy Brain

Strategies

How to Prevent Cognitive Decline

WHO COME IN WITHOUT ANY STRUCTURE. THEY’RE THE LEADERS WITHOUT REALIZING THEY’RE SETTING THE BAR.”

Ole Hongvanthong, Owner PhotOle

Scan to meet Ole

32 eat well to feel well Thanksgiving Fare that Boosts Mental Health

38 Mindfulness for

40

Stressed Teens

AND LEARN HOW HE’S CREATING A COLLABORATIVE COMMUNITY OF ARTISTS. assetsPA.org/blog

School Programs Teach Healthy Coping Skills

40 Honoring the Loss of a Pet

We educate before we estimate!

Call for a FREE estimate!

Simple Ways to Grieve and Heal

42 Eco-Decor for the Home

How to Buy Sustainable Furnishings

42

44 The healing

power of a hug

Make sure your home is a SAFE

ZONE

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Lancaster-Berks

NALancaster.com | NABerks.com

DEPARTMENTS 7 news briefs 12 local shopping guide 14 health briefs 16 global briefs 18 eco tip 19 business spotlight 30 healing ways

32 conscious

eating 38 healthy kids 40 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.

Simplicity • Peace • Integrity • Community • Equity • Service

20 Register NOW

Open Enrollment

110 Tulane Terrace, Lancaster PA

LancasterFriends.org (717) 533-2300 Celebrating childhood, community, and the inherent value and “dignity of every person, students develop strong academic and social skills, mindful self-awareness, and intense personal interests, learning to build inclusive, just and peaceful communities.

”

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

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

Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com.

THE SKIN YOU’RE IN! HHHHH CUSTOMER SERVICE

AFFORDABLE SKIN CARE FOR EVERYONE Massage & Body Treatments Facials & Chemical Peels Microblading / Lashes & Brows Detox Therapies / Infrared Sauna PLUS a full menu of skin care services and products

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Purchase a $100 gift certificate online for yourself or as a gift and receive a Bonus $10 gift certificate.

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5

letter from the publishers

Kendra Campbell and Jacqueline Mast, Co-Publishers

What we have once enjoyed deeply we can never lose.

All that we love deeply becomes a part of us. ~Helen Keller

6

Lancaster-Berks

NALancaster.com | NABerks.com

LANCASTER/BERKS Edition

Co-Publishers/ Kendra Campbell Executive Editors Jacqueline Mast Editor Martin Miron Contributing Writer Sheila Julson Lauren Sophia Kreider 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

Natural Awakenings Lancaster/Berks

@NAwakenings

@natural_lancasterberks

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.

national team

CEO/Founder Sharon Bruckman COO/Franchise Sales Joe Dunne

Production Designer Gabrielle W-Perillo Asst. Director of Ops Heather Gibbs Digital Content Director Rachael Oppy 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.

Check with a healthcare professional regarding the appropriate use of any treatment.

Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

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.

Michelle Johnsen Photography

A

s November temperatures drop, bringing crisp mornings and clear skies, the season invites a spirit of gratitude and we happily celebrate yet another year of publishing … we’re so thankful for all of you! The connections we’ve made along the way have been an integral part of our evolution, sustaining us in unimaginable ways over the past nine years; these relationships have offered endless opportunities to spread the spirit of living more fully and with joy.

Kendra and Jacqueline Reflecting on the people, places and the little things that enrich our lives can become a daily gratitude practice, supporting a return to wholeness as our heart space opens and integrates passions and interests into our choices; wellness becomes a gift to ourselves. The exercise of recognizing what we are grateful for by speaking it out loud or writing it down has been scientifically studied and proven to increase emotional balance, improve sleep and overall health and immunity, and strengthen relationships with others. The power of these intentions creates a foundation for responding, processing, adapting and healing when challenges arise.

This month’s edition takes into account the reality of those hardships that do occur and impact our lives in various ways. The following pages sprinkle in cheer with holiday recipes, positive support for stressed-out kids and revelations of how hugs can help heal.

To honor the balance, we also take a dive into the difficult topics of dying, loss and grief.

With this season being a time of gathering with family and friends, coping with the loss of those who are no longer with us and the various transitions in our lives can take on more complex and lingering pain. The question arises, can grief and gratitude co-exist?

Grief is often present when we’ve lost what we love, and it is in that space that we may find memories of the significant things that have shaped and transformed our lives. In time, writing or sharing the memories can become a healing practice, offering a feeling of positivity even within the loss.

In pausing to reflect on how we find our way back to center, be it from grief or during times of personal transformation, the support of intentional communities and others who care to understand is a significant factor in connecting the joy and the pain. By honoring the ongoing small and beautiful things that remain available for our most present selves, we can create space and opportunity to say “Thank you” and “I love you.”

As we gather with friends and loved ones this season, let us all intentionally recognize those things that contribute to our wholeness, and practice gratitude ... elevating relationships with love and life with joy.

With so much heartfelt gratitude,

HEALTHY LIVING HEALTHY PLANET

news briefs

Introducing the

Southern Market Gets an Upgrade

L

ancaster City’s restored iconic Southern Market, built as a farmers’ market in 1888, will debut nonprofit ASSETS’ new office and a modern, world-class food hall featuring regional and international cuisine from 10 up-and-coming local, diverse chefs—who’ll be supported by ASSETS—in January 2022. It will include a bar, spacious community rooms for hosting events, a Southern Market in Lancaster coffee shop, retail space, a small stage for live entertainment and 175 seats for eating, networking and gatherings.

ASSETS moved into the building in 2013 because it sat at the fulcrum between the economically thriving Downtown Lancaster corridor and the often under-represented communities of color to the south. Southern Market can serve as a zipper between these communities through the innovative work of diverse and inclusive entrepreneurs and ASSETS’ mission to build an equitable and prosperous economy that works for everyone.

Location: Southern Market. Location: 100 S. Queen St., Lancaster. For more information, call 717-696-0259, email Jobany@AssetsPA.org or visit AssetsPA.org. See ad, page 4.

Kick Off Holiday Shopping at Inshanti

I

nshanti Pure Essential Oils will hold their annual Holiday Open House—Ho Ho Ho Down—from 10 a.m. to 8 p.m., December 3 and 10 a.m. to 2 p.m., December 4. Guests can get their holiday shopping started with handcrafted and unique gifts, and even set up a private shopping experience on December 2.

Customers will have the opportunity to save on their favorite pure essential oils, Inshanti medicinal blends, perfume, handcrafted soaps, handcrafted jewelry, eco-friendly handmade bags, 100 percent pure wool slippers, socks and dryer balls.

There will be special sales on many items in the store, as well as surprise giveaways. It’s a great time to stock up on favorite Inshanti products, find unique, handcrafted gifts that are good for the Earth and earn Inshanti Bucks for future shopping at the store.

Admission is free. Location: 48 Slaymaker Hill Rd., Kinzers. For more information, call 717587-3990, email Debra@Inshanti.com or visit Inshanti.com. See ads, pages 13, 49 and 50.

Celebrate the Season at Waldorf

S

usquehanna Waldorf School will hold their annual Winter Faire from 11 a.m. to 5 p.m., December 5, in conjunction with the Marietta Candlelight Tour. Held outdoors this year, the faire features more than 20 vendors of handcrafted wares, a Secret Shoppe for children to purchase gifts for friends and family, hot soup, a coffee/bake shop, fire pits for s’more-making and more.

During this celebrated tradition, Susquehanna WalSusquehanna Waldorf School Winter Faire in 2020 dorf School, serving preschool through grade eight, magically transforms into a seasonal gem to raise money in support of the school while bringing people together in celebration. This Pennsylvania-licensed academic private school is a member of the Association of Waldorf Schools of North America.

Location: 15 W. Walnut St., Marietta. For more information, visit SusquehannaWaldorf.org/ support. See ad, page 39.

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November 2021

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news briefs

A Life Changing

Smile Can Be Yours!

Women Sharing Online

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Lancaster-Berks

NALancaster.com | NABerks.com

he Kula Kamala Foundation, in Alsace, will conduct an online Women’s Circle at 7 p.m., November 17, via Zoom. This sacred safe circle allows women to come together, talk, listen and explore topics that matter most as daughters, mothers and sisters.

Gathering is an ancient practice that addresses the empowerment of the feminine. Women throughout history and prehistory have gathered for the sake of sharing wisdom and exploring Swamini Shraddhananda Saraswati and resolving the issues of the time.

The circle symbolizes a container where each participant is held in the light of love, strength and sisterhood.

The discussion will be led by Swamini Shraddhananda Saraswati.

With advanced study in spirituality, yoga, yoga psychology, positive psychology and Vedic counseling, she serves students, mental health staff and their clients, at-risk youth and their families, individuals with special needs, patients in and out of hospitals, and hospital staff.

For more information, visit KulaKamalaFoundation.org/classes.

See ads, pages 44 and 54.

New Group Coaching Program at Ampersand

L

aural Miller-Kipp is an integrative wellness coordinator and resilience and leadership coach at the Ampersand Integrative Wellness Center, accredited with the International Coaching FederaLaural Miller-Kipp tion. She states, “In 2022 I will initiate a group coaching program in which all members will meet monthly to discover their yearly goals, what monthly goals need to happen to achieve them and also what internal and external blocks need to be addressed in order to achieve their goals. I will be teaching HeartMath and resiliency in this program, as well.”

Miller-Kipp holds an MBA from Alvernia University and has held executive leadership roles in the profit and nonprofit sectors.

She conducts mentoring, consulting, training and facilitation in teaching leaders and organizations how to lead, develop culture and create employee empowerment. The three pillars of her business are awareness, empowerment and authenticity.

She offers a free discovery session to determine if what she offers is a good fit and to begin the process.

Location: 7 Bristol Court, Wyomissing. For more information and appointments, email LMiller-Kipp@AmpersandIntegrative.com, call 484-824-5268 or visit AmpersandIntegrative.com. See ads, pages 23 and 52.

New Tech Boosts Athletic Recovery Time

Andrea Piacquadio/ Pexels.com

A

Therapeutic Effect will host a Hyperice demonstration from 8:30 to 10:30 a.m., November 13, for novice to elite athletes, fitness fanatics and weekend warriors seeking to recover faster or enhance athletic performance.

This cutting-edge recovery technology completes a training regimen along with exercise and diet to allow athletes to excel while accentuating the natural healing and recuperative capabilities of the body.

Cryotherapy, coupled with compression, removes lactic acid and inflammation, while heat combined with vibration loosens muscles and stimulates circulation, and percussive therapy provides massage on-the-go for people to stay in peak readiness.

Hyperice/Normatec recovery products help the body spring back faster from workouts or competition and compete harder at a higher level sooner.

Join a Growing Online Spiritual Community

Visit our website for more information.

Location: 313 D Primrose Lane, Mountville. For more information and appointments, email Info@ATherapeuticEffect.com, call 717285-9955 or visit ATherapeuticEffect.com. See ads, pages 2 and 52.

Online Classes to Stimulate Creativity

Lancaster, Pennsylvania

T

he Lancaster School of Psychodrama and Experiential Psychotherapies is offering new programs that support creative living as the end of the year approaches. Ancestor Stories for the Holidays will be taught by Karen Carnabucci, LCSW, TEP, from 10 a.m. to noon, November 12, and 10 a.m. to noon, December 17.

Tapping for Psychodrama, which will offer Clinical Emotional Freedom Technique interventions to add to role-play and psychodrama work with clients, will be held from 10 a.m. to noon, November 19.

Inspire, Create, Write, a monthly experiential series from 1 to 3 p.m., November 10 and December 8, supports writers of any level of experience seeking an extra dose of creativity using psychodrama, meditation, sharing and other experiential activities as part of the process to remove writer’s block and enhance confidence.

Tarot, Ritual and the Winter Solstice will be presented from 1 to 3 p.m., December 17.

Carnabucci, the school founder, says, “Each of these classes is designed to bring new skills and ideas to help professionals and encourage a feeling of connectedness with peers and colleagues.”

Four of the classes offer continuing education and psychodrama credits.

For more information and registration, call 717-466-0788 or visit RealTrueKaren.com/online-training. See ads, pages 31 and 50.

November 2021

9

news briefs

Give the Gift of Massage

EMBARK HERBALS

L

“Let the Healing Journey Begin” Classes & Workshops for Kids, Teens & Adults.

- Online & In-Person Consultations & Custom Formulas Loose Bulk Herbs • Natural Remedies Bath & Body Care • DIY Supplies Tinctures • Tisanes • Mushrooms & More

Professional Herbalist and Herbal Shop

ink Chiropractic Clinic is offering a $20 gift card for massage free with the purchase of a $60 gift card from November 1 through December 31. The bonus card can be enjoyed by the giver, given as a gift or combined with the $60 gift card purchase for a total value of $80.

Dr. Thomas Wachtmann says, “With the many health benefits therapeutic massage provides, including stress relief, easing muscle tension, improving sleep quality, providing muscle, joint pain relief and more, a therapeutic massage makes the perfect holiday gift.”

Wachtmann’s practice includes chiropractic, functional medicine, targeted nutrition, functional genomic analysis, non-surgical spinal decompression, infrared light therapy and massage therapy.

Location: 3130 Pricetown Rd., Ste. H, Fleetwood. For more information and appointments, call 877-252-0248 or visit DrWachtmann.com. See ads, pages 15 and 50.

Color Light Therapy Inspires Healing

D

377 Church Rd • Mohnton 833-336-2275 embarkherbals.com

Holiday Spiritual & Holistic Bazaar with Benefit Raffle Auction

Deb Gallagher

for The Wellness Center for Pets & their People

Leesport Farmers Market Banquet Hall 312 Gernants Church Rd • Leesport, PA

Sat. + Sun. December 11 + 12 10am to 5pm Food · Crystals · Jewelry · Gemstone Trees Soaps and other Bath Products · Salt Lamps Essential Oil Products · Artwork & Photography Readers · Healers · Reiki · Reflexology · Statues Clothing · Incense · Books & Tarot Cards Instruments & Singing Bowls · Pet Products Gift Baskets and many more unique craft & gift items

Call now!

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Lancaster-Berks

eb Gallagher, a registered nurse and owner of Restore Your Energy, integrates color light therapy into her energy medicine work with clients. Using color, Gallagher directs a penlight onto various acupuncture points while observing her clients’ positive reactions and sense of ease. Gallagher also uses guided imagery to help clients form mental associations between healing situations and colors.

Color light therapy is safe to use in conjunction with other healing modalities. It is not considered a replacement for consulting with a physician or medical provider. “Colors can stimulate a positive or negative emotional response, and sometimes people need different colors to aid in their healing,” explains Gallagher.

Location: 1118 Shelley Rd., in Lancaster. For more information and appointments, call 717203-9666, email RestoreEnergy212.com or visit RestoreYourEnergy.org. See ad, page 51.

Inner Peace Expo Brings Family Fun

T

he family-friendly Inner Peace Holistic & Metaphysical Expo will be held from 10 a.m. to 6 p.m., November 6, and 10 a.m. to 5 p.m., November 7, at the Hamburg Field House, in Hamburg. This event features lectures throughout the weekend, as well as mini-sessions and information offered by holistic health practitioners of reflexology, aromatherapy, chiropractic, massage therapy and reiki, as well as intuitive readers and others.

An assortment of products for health and wellness will be available for sale, including crystals, stones, jewelry, holistic pet care products, handcrafted soaps, essential oils, flower essences, and natural products for home and personal use. The first 125 visitors each day will receive complimentary swag bags.

Admission is $10 for the weekend; free for children ages 12 and under and veterans. Tickets can be purchased at the door or online at InnerPeaceHolisticExpo.com. Price includes all lectures and presentations. Food is available for purchase. Location: 500 Pine St., Hamburg.

NALancaster.com | NABerks.com

Reader Feedback Helps Us Grow Unique Women's he Natural Awakenings online national readership Steam Lounge Open at survey allows the publication to better serve readNature's Intuition ers. “Your participation takes just five minutes, and

N

ature’s Intuition has opened a new Yoni Steam Lounge from noon to 5:30 p.m., Thursdays and Fridays, and 10 a.m. to 2 p.m., Saturdays (Sip and Steam) on a walkin basis, as well as a Pleasure Boutique open during Owner Ashley Smoker business hours. in the Pleasure Boutique A yoni steam is an ancient healing technique that is practiced around the world. An herbinfused steam is directed to the area in and around the reproductive tract. This discreet practice can be personal or experienced communally with friends.

Upcoming workshops include Goddess Gathering ($30/$50) from 3 to 4:30 p.m., November 6; and Sensual Intuitive Movement Workshop ($40 at Ellister’s Elixirs, 332 North Queen Street, Lancaster) from 6:30 to 8 p.m., November 19.

Location: 1390 Harrisburg Pike, Lancaster.

For more information, call Ashley Smoker at 610-763-0434, email Ashley.NaturesIntuition @gmail.com or visit NaturesIntuition.net. For workshop details, see the Community Calendar. See ads, pages 14 and 51.

Shop Local this Holiday Season

T

will give us a better understanding of what you need and how well we’re delivering on your expectations,” We’re Listening says founder and CEO Sharon Bruckman. “We’ll also use your responses to help guide the direction of future development.” One participant, selected at 2021 National random, will receive a $100 Visa gift card.

Readership Survey With the interests and welfare of readers in mind, Natural Awakenings provides information and resources for living a healthier, happier life. Publishing in more than 50 communities nationwide, Natural Awakenings is one of the country’s most widely read healthy living magazines, with a loyal monthly readership of over 1.3 million.

1

Visit NaturalAwakenings.com/survey to participate. See ad on page 44.

Smiles that Last

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he Berks Agricultural Resource Network (B.A.R.N.) and the Greater Reading Chamber Alliance have produced the 2021 Berks County Holiday Food & Gift Guide, featuring gifts and products raised and created

by Berks County farmers and producers.

This holiday season, be inspired to meet the growers and makers in our community, shop local and give gifts that are not only delicious and crafted with love, but also support our local economy.

For more information, visit BerksAg.org.

NOW offering LASER & HYPERBARIC OXYGEN THERAPY for: • Wound healing • Fibromyalgia • Neuropathy • Athletes • Pain relief • Arthritis • Concussion • Injuries • Inflammation • Diabetes • Migraines • Infections ...and more CALL NOW TO SCHEDULE YOUR FREE CONSULTATION! Hyperbaric Oxygen Therapy tank

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Laser Therapy

November 2021

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Support Local Businesses

Shop for thoughtful gifts of health, well-being and sustainability.

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Want to be included in our December Local Shopping Guide?

Contact us at 717-399-3187 or Publisher@NALancaster.com.

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Lose Weight with Small Calorie Reduction

Healthy lifestyle factors such as exercise, proper diet, low body mass index and abstinence from smoking and drinking correlate with decreased cancer incidence, even in those with a high genetic risk, according to a Chinese study published in Cancer Research.

The researchers calculated and applied the genetic risks for 16 cancers in men and 18 cancers in women to genotype information from 443,000 citizens from England, Scotland and Wales registered in a databank. Notably, 97 percent of patients in the study had a high genetic risk of at least one cancer type. Among patients with high genetic risk, the five-year cancer incidence was 7.23 percent in men and 5.77 percent in women with an unfavorable lifestyle. That compared with 5.51 percent in men and 3.69 percent in women with a favorable lifestyle, effectively moving them into an intermediate risk category.

Boost Kids’ Learning Abilities with Exercise

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A reduction of just 200 calories a day combined with aerobic exercise four times a week produced greater weight loss and better heart health in obese, sedentary adults than exercise alone or a 600-calorie reduction plus exercise, reports a new study in Circulation. Researchers from the Wake Forest School of Medicine, in Winston-Salem, North Carolina, tested 160 adults ages 65 to 79. Those that combined exercise with 200 fewer calories a day lost 10 percent of their weight, about 20 pounds, over five months. They had a 21 percent average increase in the aorta’s ability to expand and contract, a key indicator of heart health. Measures of aortic stiffness did not change significantly for the exercise-only group or the 600-calorie-reduction-plus-exercise group. Weight loss was similar for both calorie-reduction groups, even though one group consumed nearly three times fewer calories per day. mentatdgt /Pexels.com

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The right kind of exercise can help kids learn vocabulary better, suggests research from the University of Delaware. An article published in the Journal of Speech Language and Hearing Research reports that when 48 children between 6 and 12 years of age were taught new words before swimming, they scored 13 percent higher on a test of the words than children that did CrossFit-like exercises or colored pictures. Lead researcher Maddy Pruitt says that exercise is known to increase levels of brain-derived neurotrophic factor, a protein she describes as the “Miracle-Gro of the brain.”

Swimming made a difference, she says, because it is an automatic movement, while the CrossFit exercises were new to them and required mental energy.

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Eat High-Flavonoid Foods to Reduce Cognitive Decline Eating foods high in flavonoids—the antioxidant-rich plant compounds found in strawberries, oranges, peppers and apples—can reduce the risk of cognitive decline by 20 percent or more, reports new research published by the American Academy of Neurology. Researchers followed more than 78,000 people in their late 40s and early 50s for 20 years, asking them what they ate and to evaluate their cognitive skills. They found that those foods with more flavones, such as yellow or orange fruits and vegetables and some spices, reduced cognitive decline the most, at 38 percent—the equivalent of being three to four years younger in age.

Anthocyanins, found in blueberries, blackberries and cherries, were associated with a 24 percent reduced risk of cognitive decline. “The people in our study who did the best over time ate an average of at least half a serving per day of foods like orange juice, oranges, peppers, celery, grapefruits, grapefruit juice, apples and pears,” says study author Walter Willett, M.D., a nutrition and epidemiology professor at Harvard T.H. Chan School of Public Health. “And it’s never too late to start, because we saw those protective relationships whether people were consuming the flavonoids in their diet 20 years ago or if they started incorporating them more recently.”

A single dose of 100 milligrams of the compound L-theanine—the amount found in four cups of green tea—improved reaction times and working memory of men and women in new research from Japan’s Central Research Institute, in Shizuoka. In the double-blind, placebo-controlled study, 69 adults that self-reported cognitive decline reacted more quickly to computer-generated promptings and answered more questions correctly after ingesting the compound compared to the placebo.

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global briefs

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Renovating the Recycling Stream Americans use a single recycling stream in which everything goes into one bin to be sorted and cleaned at the designated collection point; a system that requires too much labor with less-than-stellar results. A study conducted by the South Korean SK Group asked 1,500 U.S. adults about sustainable packaging and found that 72 percent prefer products with easily recycled or reused packaging, but don’t understand what can actually be recycled. Forty-two percent were not aware that containers such as plastic bottles cannot be recycled without removing the label. When dirty and labeled recyclables are deposited with clean recyclables, they contaminate the whole batch, creating massive amounts of unnecessary waste.

SKC Inc. has introduced Ecolabel, the first shrink sleeve label that doesn’t need to be removed from plastic bottles to be recycled. This removes the burden from the consumer and recyclers while making the process easier. Recyclops uses independent drivers to service recycling routes, creating income for locals and sustainable living options for residents. They’re innovating the recycling pickup process by using an Uber Eats-type phone app to enable the pickup of recyclables from areas that aren’t being serviced. courtesy of Recyclops.com

courtesy of Svenskt Tra

A Swedish method of building using cross-laminated timber (CLT) is emerging as a climate-friendly alternative to traditional, concrete-based construction. The foundation is cement, but multistory wooden structures of 13 floors and higher are possible. Using timber has environmental benefits in the form of lowered carbon emissions. Mathias Fridholm, director of Svenskt Tra (Swedish Wood), an industry organization, says, “Wood is in many ways an excellent material for building in dense cities, because we can prefabricate all the elements in factories instead of onsite.” Prefabrication speeds construction and reduces truck traffic. CLT is not only strong and light, it is breathable; it holds heat, but doesn’t need plastic layers to manage moisture like concrete, which also requires sand, a non-renewable resource that requires drudging seabeds. Managed forests are renewable and serve as a carbon storage facility.

Anna Ervast Oberg, a project manager at Swedish real estate developer Folkhem, advises that just changing the structure of a building to wood from concrete would result in an immediate 50 percent reduction in emissions. “What we have to do now is to stop the emissions, very fast. This gives us a hint of where we should be focusing; where we can make the biggest difference.”

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Lake Urmia, in Iran, has decreased in size by 50 percent from 2,085 square miles in the 1990s to 965 now, and the Department of Environmental Protection of West Azerbaijan is concerned that it may disappear entirely. Scenarios like this are multiplying in the Middle East because the water table is becoming depleted. Persistent drought and high temperatures, in addition to poor water management and overuse, create a bleak outlook unless changes are made. A study by the Iranian Energy Ministry found the fate of the lake was more than 30 percent attributable to climate change.

Iran, Iraq and Jordan extract copious amounts of water from the ground for irrigation, and Charles Iceland, global director of water at the World Resources Institute, says, “They’re using more water than is available routinely through rain.” In Iran, a network of dams used by the agriculture sector uses about 90 percent of the nation’s supply. “Both declining rainfall and increasing demand in these countries are causing many rivers, lakes and wetlands to dry up,” Iceland says. As areas become uninhabitable in the future, political violence may emerge over how to share and manage rivers and lakes. Transboundary usage must be regulated and monitored if there is any hope to resolve the crisis.

It may come as a surprise to most Americans, but people have been eating insects (entomophagy) for thousands of years, and they are part of the diets of more than 2 billion people. The United Nations predicts that this rapidly growing industry could be worth $6.3 billion by 2030, so bug-based products may soon appear in local stores. Although Western food markets have excluded insects in favor of animal-based protein, insect-based foods offer many health and environmental benefits, especially in light of the pressures from climate change.

Insects produce 80 times less methane than cattle and use less space, feed, water, housing and maintenance.

One pound of beef requires 1,850 gallons of water, one pound of chicken uses 500 gallons and one pound of crickets requires one gallon. Nestlé and PepsiCo are conducting research and development forays into the field, and smaller, nimble startups are making plans to introduce new products. Names to watch include Mighty Cricket, Illegal Oats, Jiminy’s, Aspire (Exo Bar), BeoBia and FarmInsect.

Public acceptance is expected to be gradual.

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Water Shortage is a Global Problem

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After a multiyear effort, the U.S. Environmental Protection Agency (EPA) has ruled that chlorpyrifos, a pesticide linked to neurological damage in children, including reduced IQ, loss of working memory and attention deficit disorders, can no longer be used on food.

EPA Administrator Michael Regan cites the action as an overdue step to protect children and farmworkers from dangerous consequences of the pesticide. “EPA will follow the science and put health and safety first.” The ruling will take effect in February 2022.

Patti Goldman, an attorney for Earthjustice, says, “Chlorpyrifos will finally be out of our fruits and vegetables.”

The pesticide has been sprayed on crops such as strawberries, apples, citrus, broccoli and corn since 1965. Up until 2000, it was used to kill ants, roaches and mosquitos.

The Natural Resources Defense Council notes that it will still be allowed for other uses such as cattle ear tags.

November 2021

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eco tip

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Simple Ways to Reduce Microplastic Exposure Plastic is a petrochemical-based, non-biodegradable pollution nightmare. As discarded water bottles and shampoo containers pile up for hundreds of years in landfills, we continue to produce more and more of the stuff. Meanwhile, plastic breaks down into microparticles that contaminate waterways, air, soil and even snow.

They show up in foods and beverages we consume. While more research is needed to understand the human health impacts of microplastics, here are some ways to avoid ingesting these tiny particles.

Don’t Drink Plastic-Bottled Water. Plastic-bottled water has approximately double the microplastics of tap water, studies have found. Ditch single-use, plastic-bottled water. Instead, fill reusable stainless steel or glass containers with filtered tap water, chill and enjoy. Filtering tap water can help improve the taste and reduce other undesirable elements, and most carbon block filters with a micron rating of two or less will remove microplastics.

Avoid Beauty Products with Microbeads. To reduce exposure to microplastics and dissuade manufacturers from using plastic, avoid any beauty products with microbeads, including certain toothpastes and facial scrubs.

Some words on product labels that indicate microbeads are polypropylene, polyethylene and polylactic acid (PLA).

Wear Natural, Non-Synthetic Fabrics. Synthetic fabrics shed microplastic fibers in the wash and as we wear them. Clothing made with natural fibers such as cotton is preferable.

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Wash and Dry Synthetic Clothes Differently. When we wash and dry synthetic fabrics, significant levels of microplastics are released into the environment. To lessen this effect, air dry clothes or decrease their time in the dryer. Products are emerging to help filter and collect small synthetic fibers before they wash down the drain and into our waterways or get released into the air. Among the most promising are a washing bag (GuppyFriend.us), laundry ball (CoraBall.com) and in-machine filtration devices (XerosTech.com).

Reduce Meat and Fish Consumption. As microplastics proliferate and marine and land animals eat them, they are finding their way into our food supply. We can limit our exposure by eating less meat and fish.

Vacuum and Dust Regularly. Our homes are filled with microplastics.

Regularly dusting surfaces and vacuuming with a HEPA filter that traps dust is a great way to reduce these particles in the indoor air environment.

Drive Less. As we drive our cars, microplastic flies off the tires and becomes airborne pollution. Find ways to drive less; opt instead for carpooling or public transportation.

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business spotlight

New Eco-Friendly Line at Mattress 1st

by Lauren Sophia Kreider

L

ocal, family-owned Mattress 1st by Interiors Home, with locations in Lancaster and Camp Hill, helps their guests find the perfect mattress to address their unique sleep needs. Their no-pressure approach includes spending time with a certified mattress specialist extensively trained in matching sleep issues with appropriate mattress sets and taking part in a Support Report Body Mapping System.

While the person lies on a specialized mattress, the Support Report generates a high-resolution image and provides a ComfortMap highlighting pressure points throughout the body.

“The system calculates the body’s pressure points and identifies the best level of comfort and support for each person’s body type and preferred sleeping positions,” explains Lois Schultz, manager of the Mattress 1st location in Lancaster. “And it only takes a few minutes.”

The ComfortMap, coupled with a comprehensive discussion of individual

sleeping preferences, physical difficulties, past sleeping experiences and future needs, allows the specialist to narrow the broad selection of mattresses to a few select choices.

This fall, Mattress 1st adds Natural Dreams, a 100 percent natural, eco-friendly, non-toxic and hypoallergenic and petroleum-free mattress to its catalog. Natural Dreams uses an organic cotton cover and Global Organic Textile Standards-certified organic New Zealand wool.

The line’s breathability prevents body heat from building up throughout the night, while the highly elastic Talalay latex conforms to the body’s shape and size.

“The Natural Dreams line provides an ultimate sleeping surface, lessening the tossing and turning that allows for a deeper, undisturbed quality of sleep,” says Schultz.

“It’s one of the most breathable mattresses available.”

Other brands available for purchase include Serta, BeautyRest, Aireloom,

Tempur-Pedic, Mattress 1st and Scott Living by Restonic. Construction ranges from memory foam and hybrids to latex and handmade models. Adding an adjustable base to the mattress allows sleepers to raise their heads and feet to different levels for additional pressure relief and comfort.

Schultz encourages in-person visits to the store to experience firsthand the diverse selection of mattresses and superior service. “We want our guests to eliminate the mistakes and disappointment caused by online shopping or high-pressure stores,” reflects Schultz.

Certified mattress specialists are available, and though no appointment is necessary, those with physical limitations or that prefer a more private shopping session may call ahead to schedule a meeting with a mattress specialist.

“Health and wellness are two of the most important needs on the planet, and sleep is essential for both,” notes Schultz. “We are here to help guests improve the quality of their sleep and thus improve the quality of their lives.”

Mattress 1st by Interiors Home is located at 3130 Columbia Ave., in Lancaster. For more information, call 717-390-2000. They are also located at 3415 Simpson Ferry Rd., in Camp Hill. For more information, visit Mattress1stByInteriorsHome.com. See ads, pages 43 and 52.

November 2021

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by Ronica O’Hara

O

n his deathbed, Apple founder Steve Jobs looked for a long time at his children, his sister and his wife, then moved his gaze to the space behind them. “Oh wow! Oh wow! Oh wow!” he gasped. No one can know for certain what he was experiencing, but his words point to the deep, mysterious potential of our final hours—the awareness of which can transform our life long before its end.

“An awareness of dying, of death, can wake us up to life. It helps us live a life that’s rich and full and meaningful. When we deny the truth of dying, we live less wholeheartedly, less completely,” says Frank Ostaseski, founder of the pioneering San Francisco Zen Hospice Project and author of The Five Invitations: Discovering What Death Can Teach Us About Living Fully.

The pandemic has 51 percent of us thinking more about our own mortality, a survey shows. The subject of death has been slowly opening up in America: TV programs like Six Feet Under and Alternative Endings: Six New Ways to Die in America present dying and grief more realistically; thousands of small conversational gatherings called “death cafes” are being held each year; people are designing their own funerals and choosing green burial sites; and the field of “death doulas” is emerging to help families navigate the legal and emotional shoals. Half a century after the release of Elisabeth Kübler-Ross’ seminal book On Death and Dying, palliative care to ease pain is offered by two-thirds of American hospitals, and Medicare funding for end-of-life hospice care has grown tenfold over the last two decades.

Yet for many, death remains the last taboo—85 percent of us have not discussed our last wishes yet with loved ones. Thousands of studies in the emerging field of experimental existential psychology have found that when reminded subconsciously of death, people tend to drive faster, drink harder, smoke more and get meaner to out-groups in attempts to lower their anxiety.

But when we look death squarely in the face, that anxiety recedes, the research concludes. Gratitude, self-honesty and the humility of recognizing our place in the larger whole are also proven antidotes. With less fear, we are better able to take the proactive, concrete steps that ease our passage—getting clear on our values and desires, having important conversations, attending to final decisions and opening to our spiritual process. Although death has its own ways and means, these four processes can make it more likely we will die as we would like to.

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Four Steps to a Good Death

Defining What We Value “Deeply consider what your priorities in life are,” says Tarron Estes, founder and CEO of The Conscious Dying Institute, in Boulder, which has trained more than 6,500 doulas since 2013. “Ask yourself, if I had only three months to live, what’s important to me spiritually, emotionally, physically? What do I still need to do or say?” She recommends Stephen Levine’s book, A Year to Live, for exercises and meditations for that process.

“Don’t wait until the time of your dying to discover what it has to teach you,” advises Ostaseski, who has sat beside more than 2,000 hospice patients in their last hours. “When I’m with dying people, the things that are important to them are not their spiritual beliefs, but are more about relationships—‘Am I loved? Did I love well?’ Those two questions are useful inquiries now. They help us to discover where value and meaning can be found.”

By applying our values to the dying process, we can start sorting through options.

Do we want to die at home or in a hospital?

What medical procedures will we accept or decline? What measures do we want to be taken to sustain our life? Who do we want to be at our side? And what do we need to say before that time?

Having Important Conversations As daunting as the prospect of an endof-life talk with family and friends may seem, it can start with simple words like “I want to talk with you about something important to me.” Without spelling out our desires, death can become inadvertently medicalized: Nine in 10 of us say we want to die in our homes, but only two in 10 do.

“The default systems are all to treat, treat, treat, until someone finally says, ‘No,’ so many people end up on a high-tech conveyor belt to the ICU,” says award-winning journalist Katy Butler, author of The Art of Dying Well: A Practical Guide to a Good End of Life. Among people that undertake such talks, 73 percent describe the experience as positive, reassuring and productive. A downloadable Conversation Starter

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Guide (TheConversationProject.org) provides practical guidance for these critical conversations.

Attending to Medical and Burial Decisions Taking care of business—the paperwork aspects of death known as advance directives—spares loved ones from having to make tough decisions later. A last will and testament precludes pain and infighting among family and friends. A living will specifies what treatments are wanted under what conditions. A medical power of attorney designates a trusted person to make medical decisions if a patient is not capable. A Do Not Resuscitate order approved by a doctor means emergency medical workers are less likely to give CPR, which frequently causes trauma and broken ribs in elderly or frail patients. Either cremation or a burial can be decided upon; environmental options such as a forest burial in a wooden casket can be explored. Local hospice options can be surveyed in advance; nonprofits generally are rated better than profit-making groups.

Opening to the Spiritual Process Whether or not we have religious beliefs to carry us through waves of loss and sorrow, death can spur spiritual insight. “In dying, we withdraw from our outer circles and come into the inner circles of our lives—the relationships that matter most to us,” says Ostaseski, who has worked four decades with hospice patients.

“There’s a growing silence that has us becoming more contemplative and reflective. Our sense of time and space changes and we enter into a kind of free flow. The boundaries we have lived by

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begin to dissolve, and we start to feel ourselves as part of something larger—not as a belief, but as a natural occurrence. Often people realize themselves to be more than the small, separate self they had thought themselves to be.”

Joan Tollifson, a Zen-trained spiritual teacher and author of Death: The End of Self-Improvement, concurs: “When the future disappears, we are brought home to the immediacy that we may have avoided all our lives. With no future left to fantasize about, the focus of attention may finally be fully on right Now, the only place where our life ever actually is. Really getting that ‘This is it,’ there may be a sudden recognition of the absolute preciousness and wonder of every simple ordinary thing and of the people around us, just as they are, with all their flaws and foibles.

Old grudges and resentments often melt away, and love shines through.

“All the things which may have been part of our self-image—independence, physical strength, cognitive sharpness, good appearance and so on—have either disappeared or are rapidly collapsing, which invites the discovery that none of that really mattered, that what we truly or more fundamentally are is not dependent on any of that.

“The greatest gift we can give to a loved one who is dying,” says Tollifson, is to “simply be present, listen, follow your heart, trust the process. Everything else will follow from that. There’s no right or wrong way.”

It can be difficult to know what to say to a loved one near the

end, but hospice workers recommend five phrases that have deep healing potential, even if a person seems unconscious: “I love you,” “Thank you,” “Please forgive me,” “I forgive you,” and “Goodbye” or “Until we meet again.” As Butler points out, the first four phrases can be said any time in our lives.

Increasingly in hospice care, loved ones are encouraged to sit with the body after the death, touching it, sharing stories, perhaps gently bathing it and dressing it in favorite clothes. “Touching the body, feeling the coolness, makes the death real to the family,” Ostaseski says. “Research shows that people that went through that process still grieved, but they were able to be with the emotion and not be overwhelmed by it.”

Facing the reality of death—as hard and heartbreaking as that can be—can free us to truly live life, said Jobs. After his terminal cancer diagnosis, he told Stanford students in a commencement address, “Remembering that I’ll be dead soon is the most important tool I’ve ever encountered to help me make the big choices in life. Because almost everything—all external expectations, all pride, all fear of embarrassment or failure—these things just fall away in the face of death, leaving only what is truly important.

Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart.”

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t can be difficult to know what to say or do to support a bereaved friend, relative, co-worker or peer. Local bereavement counselors share ways to provide nurturing support for those that have lost a loved one.

Dr. Patti Anewalt, director of Pathways Center for Grief & Loss, a bereavement program of Hospice & Community Care, emphasizes that listening is more important than talking.

“The key is not about what you say to a grieving person, but rather a willingness to listen.

While talking with someone who is grieving, people tend to share their own story. That takes the focus off the bereaved person, which isn’t the original intent.”

Advanced Grief Recovery Method Specialist Lori Kuhn provides individual and group sessions for grief counseling at Ampersand Integrative Wellness. She reiterates the best way to offer support is to be a heart with ears and be a good listener. “Grievers want and need to tell their story. They want to talk about their losses and be heard, and not be judged or given advice. Grief is the normal and natural reaction to loss. It is the conflicting feelings caused by the end of or change in a familiar pattern of behavior. It is about a broken heart, not a broken brain. We have all been socialized to believe that these feelings are abnormal and unnatural.”

An honest, direct approach is best, even if we are unsure of what to say. “It’s perfectly okay to say, ‘I want to be supportive, but I don’t know what to say,’” Anewalt advises. “Convey that you care, and directly ask the person if they would like to talk about it or if they’d prefer to not bring it up.” Well-meaning people often ask the bereaved what they can do to help, but she notes that puts the responsibility on the bereaved person. A better approach is to take the lead and offer to aid the bereaved person, such as dropping off a prepared meal or helping with yardwork or household tasks.

Giving the gift of time to the bereaved is crucial, adds Deborah Gonzalez, a bilingual bereavement counselor for Pathways. “Lots of people send cards, flowers and food, which is the most common. We may find it difficult to offer our time to listen, which is one thing

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we can all do and is very much appreciated.”

Sonya Hershey-Velasco, also a bereavement counselor with Pathways, feels that people need to follow their intuition and consider how well they know the bereaved person. In workplace or school settings, it can be harder to ask people how they’re doing because it can elicit an intense emotional response. “The bereaved person is working so hard to keep it together in the workplace or at school, so wait to ask how they are doing until the end of the day when fewer people are around. You can also ask in an office with the door closed or another private place,” she advises.

With grieving children, Diane Kulas, children service coordinator with Pathways, says the best way to offer support is to be present with them. Depending on the child’s age, it can seem like emotions come from out of nowhere. “It’s often triggered by a memory,” she explains. “But what they’re really looking for is someone to be a listening presence. If they cry, be there for them as they cry. Let them talk about that person and share their memories.”

Kids love to tell stories, Kulas notes, so adults can ask questions about the person who died. “Saying to them something like, ‘Your loved one sounds so incredible. Tell me more about them,’ forms a continual bond which is part of the healing process.”

It’s important to acknowledge loss, especially for teens. “Connecting with peers helps kids feel important,” Kulas says.

“When death occurs, they will feel different. When they go back to school and no one around them acknowledges that this person has died, it only reinforces isolation. They might want to talk about it or they might not, but often they will appreciate the effort to acknowledge the death.”

In a school setting, Kulas advises that the family stay in contact with the school and collaborate so everyone knows how the child wants the death handled. Some kids might want only certain people to know, or they might not want it acknowledged in the classroom.

It’s common to send sympathy cards, flowers or food immediately upon hearing about a death. Anewalt says bereaved persons often receive a flood of initial

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support, but later nothing. Calling, texting or sending “Thinking of you” cards during the months and even years following a loss lets bereaved persons know they are cared for and supported. Inviting the person over or offering to meet them for a walk allows for more privacy than going out to lunch or another social setting.

Kuhn adds that it’s important to be there “after the casseroles stop coming.” Weeks after a loss, people tend to shy away, but that’s the time when the griever often needs the most support. Sometimes there are legal issues that the bereaved needs to take care of and can feel overwhelmed. “It is a good idea for the griever to not have to take care of things alone, but be respectful of their needs; if they don’t want help, don’t force it, and remain respectful with your relationship with the person.”

Bereavement counselors concur that we must resist the urge to try to fix the pain.

Avoid platitudes like, “God won’t give you more than you can handle,” or, “At least they’re no longer suffering.”

“Anything that begins with ‘at least’ should not be said,” Anewalt affirms.

Gonzalez says people should avoid asking for details of the death, especially if it was an accident, suicide, COVID-19related or cancer, and avoid asking about insurance, home or other financial matters.

Kulas says it’s important to offer reassurance for children, but do not offer advice or try to squelch their emotions. “When kids are grieving, we as adults want to make them better and help lessen the pain. But that pain is coming from the significance of that relationship.

You don’t want to diminish that love. Grief is very natural, so instead of stifling it, let them know that what they’re feeling is perfectly understandable.”

Grief is a very individual experience.

Anewalt says it’s normal to vacillate back and forth between good and bad days.

“Grief is an intense, exhausting experience, and we need to give ourselves permission to not dwell on it all the time,” she says.

“There’s no closure; closure implies that you’re over it, but we don’t get over grief.

We learn how to live with it.”

It’s also important to listen when the bereaved person cries or expresses intense

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emotions. Kulas notes that kids might develop intense grief reactions months or even years after a loss as they mature and reflect differently on the relationship and the loss.

When to Be Concerned

If grief impedes daily functioning for months after a death—not going to work or school, not eating, lack of focus or headaches—it might be time to suggest professional counseling.

Kulas says adults might want to directly ask the bereaved children if they could benefit by talking with someone other than a parent. Children often feel that talking with a grieving parent will only intensify the grief the surviving parent is experiencing.

Societal expectations like “You should be over this by now,” do not provide safe spaces for the bereaved to talk. So-called “stages” of grieving often confuse people and can make recovery more difficult.

Individual or group counseling encourages our inherent ability to heal and discern new paths on the journey through grief and facilitates opportunities to interact with others with similar experiences.

Creative outlets such as art therapy, journaling, meditative practices and yoga can help the bereaved release emotions. “Anxiety is a very prevalent grief response,” says HersheyVelasco. “We have a mindfulness series here to help people develop strategies to stay in the moment and not get overwhelmed by forecasting bad things that might happen.

Yoga also helps manage anxiety.”

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Pathways Center for Grief & Loss offers a wide variety free counseling sessions for adults and children that have been impacted by a serious illness or loss. Their services are not limited to just those that lost a loved one in hospice; anyone can use Pathways’ services. The “Coping with the Holidays” grief support series starts Nov. 16. For more information and a calendar of classes, visit HospiceAndCommunityCare.org/grief-andloss. See ad, page 26.

For more information about Ampersand Integrative Wellness, located at 7 Bristol Ct., Reading, call 484-516-2206 or visit AmpersandIntegrative.com. See ads, pages 23 and 52.

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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: LB1121) 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 Nov. 30, 2021.

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

717-299-6228

healing ways

Healthy Brain Strategies How to Prevent Cognitive Decline

benjavisa ruangvaree/AdobeStock.com

by Linda Sechrist

A

healthy brain performs mental processes known as cognition, which is the acquiring of knowledge and understanding by means of thought, experience and the senses. This includes functions and systems such as memory, learning, language, problem solving, decision making, reasoning and intelligence. The aging process, a stroke or a brain injury can cause a mild to severe reduction in healthy brain

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functioning resulting in impaired memory and concentration, and difficulty in learning new things or making decisions that impact daily living.

Functional medicine experts focused on preventive health care agree on the ABC’s for optimizing the brain and protecting against decline: eating a healthy diet, exercising, reducing inflammation and stress levels, balancing hormone levels, cultivating healthy relationships and getting enough restorative sleep. With their expertise, they are helping to shift the old paradigm of inevitable aging and cognitive decline into a new one based on the brain’s neuroplasticity.

Harvard-trained neuroscientist Jill Bolte Taylor, author of the bestseller My Stroke of Insight and the recent Whole Brain Living, is a true poster child for demonstrating the brain’s neuroplasticity and ability to recover from a massive stroke. She writes about the congenital neurological brain disorder that became a problem when an arteriovenous malformation exploded in her brain’s left hemisphere. For four hours, she observed her brain functions systemically shutting down one by one. On the afternoon of her stroke, she could not walk, talk, read, write or recall any of her life. Eight years later, she was not only slalom waterskiing again, but also explaining to the world, “We are the life-force power of the universe, with manual dexterity and two cognitive minds. We have the power to choose, moment to moment, who and how we want to be in the world.”

Devaki Lindsey Berkson, author of Sexy Brain, a hormone formulator and former researcher at Tulane University’s estrogen think tank, advises, “Most people think hormones are sexy, reproductive things and when they get older, they’re relieved that they don’t have to think about them. Not true. The body has a virtual physiological internet system. Hormones are the email signals to most cells. While the robustness of hormones and their signals affects lungs, gut, kidney and vocal cord health, it especially affects the brain. Balancing hormones with bioidentical hormones is one solution.”

David Perlmutter, neurologist and co-author of Brain Wash, cites food as the biggest player in both brain and overall health in his books and PBS workshops. “Eating inappropriately causes intestinal permeability, resulting in inflammation, which in the brain, threatens good decision making—from deciding on the foods we eat to turning off our televisions at night, getting

a good night’s rest, making sure that we exercise regularly and connecting with other people. Not good for the gut are dairy products, alcohol, highly processed foods that are low in fiber, high in sugar and refined carbohydrates, as well as antibiotics,” he says, adding that meditation and exposure to nature are powerful ways of reducing inflammation in the body and brain.

As explained by neurologist Dale E. Bredesen, author of The End of Alzheimer’s, stress leads to an increase in cortisol levels that can be toxic to our brains—in particular the memory—consolidating the hippocampus, one of the first structures affected by Alzheimer’s. Studies show that high stress levels can also contribute to brain fog, involving difficulty concentrating, forgetfulness and mental fatigue. The Bredesen Protocol, available from health practitioners and online, includes exercising, eating a plant-based diet, supplementing to reduce insulin sensitivity and optimize cognitive function, reducing both gut inflammation and exposure to toxins, treating pathogens and optimizing sleep.

HealthyBrains.org, Cleveland Clinic’s Healthy Brains Initiative, is an online resource center with information on how to manage brain health and create a brain span that matches a life span. It offers six pillars of brain health as explained by brain health experts, including exercise, sleep, relaxation, mental fitness and social interaction.

Supplementing for brain health should be done wisely, says Mark Hyman, author of Food: What the Heck Should I Eat? and director of functional medicine at Cleveland Clinic. He recommends at the very least taking a multivitamin and mineral supplement, omega-3, extra vitamins B3, B6 and B12, folate and a good probiotic that enhances the brain-gut relationship.

Mastery of the ABC’s in kindergarten is required as the foundation of language and a lifetime of learning. Living the fundamentals for a healthy brain can result in a brain span that equals our life span.

RO

Linda Sechrist is a Natural Awakenings senior staff writer. Connect at Linda Sechrist.com.

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cross America, people of all ages are struggling with mental health issues.

Nearly one in five people is living with a mental health condition, and the number of people seeking help for anxiety and depression is skyrocketing, reports Mental Health America. According to the organization’s 2021 State of Mental Health in America Report, suicidal thoughts are increasing among both adults and children, and 9.7 percent of youth is experiencing severe major depression compared to 9.2 percent last year. The highly contagious COVID-19 Delta variant has only exacerbated these mental health challenges.

The hope and help we seek may be as close as our own kitchen. Accumulating research shows that a diet rich in highly processed foods may increase the risk of developing or

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worsening various mental health conditions. But a nutrient-based diet rich in fresh fruits and vegetables; omega-3 fatty acids; nuts, seeds and legumes; whole grains, fresh herbs and spices; fish and olive oil, may help to support and enhance mental health. We can start this Thanksgiving by serving up healthier, nutrientrich options to alleviate anxiety and depression, stabilize mood and promote mental health and wellness.

“The gut/brain connection helps us understand the food/mood connection,” explains Dr. Uma Naidoo, a Harvard-trained nutritional psychiatrist, professional chef, nutrition specialist and author of the national bestseller This is Your Brain on Food. “The enteric nervous system—that is, the nerves supplying the gastrointestinal tract—totals over 100 million neurons and communicates directly with the brain, or central nervous system, by way of the vagus nerve, which is responsible for our ‘rest-and-digest’ response.

“It’s also vital to note that the gut contains the highest number of serotonin receptors, and the gut itself produces all the neurotransmitters that are also made in the brain, including serotonin, often called the happiness hormone. In turn, these neurotransmitters are implicated in sound mental health or potential problems when they are deficient.”

“What we eat affects mental health in many ways,” adds Amy Spindel, a functional holistic nutritionist in Plano, Texas, and founder of FoodWithThoughtNutrition. com. “Nutrient deficiencies can cause poor neurotransmitter production. Insufficient vitamin B6, folate and vitamin B12 can be implicated in depression and anxiety symp-

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toms, as they are all needed for various stages of neurotransmitter production, especially serotonin, dopamine and GABA.” “Traditional sugary, high-carbohydrate foods promote unstable blood sugar and selectively feed inflammatory gut microbes,” Spindel says, suggesting that we skip the typical foods many of us associate with the holidays such as pecan pie, marshmallow-topped sweet potato casserole and canned cranberry sauce. “Blood sugar fluctuations cause the body to scramble in an attempt to re-regulate glucose, which may mean spikes of cortisol or adrenaline, as well as insulin. The end result can be depression and anxiety from excessive stress hormones and a glucosestarved brain.”

But making such changes, particularly during the holidays, isn’t easy. “If the

thought of changing up the traditional Thanksgiving menu gives you pause, you are not alone—and this is why I believe in adding in habits (and in this case, dishes) which have a positive ripple effect on our bodies and our brain, allowing for a selfsustaining cycle in our lifestyle,” advises Naidoo.

“As a nutritional psychiatrist, I feel that we are more emotionally nurtured by a feeling of abundance in ‘adding’ new Thanksgiving dishes than thinking about this as ‘excluding’ foods,” she notes. “For example, tossing a fresh, folate-rich spinach and arugula salad with bits of antioxidant-rich strawberries, crisp roasted chickpeas and omega-3-rich olive oil adds color, flavor and a plethora of moodnourishing ingredients to the dinner table.

Even adding extra veggies to existing

dishes, such as allicin-rich garlic to green beans or extra celery and fresh herbs to stuffing, adds in powerful phytonutrients with gut-loving fiber.”

“Thanksgiving favorites that are ample in neurotransmitter-producing nutrients include turkey, shellfish, sweet potatoes and acorn squash, asparagus, leafy greens, oranges and green beans,” Spindel adds.

While it’s true that we cannot control a global pandemic or solve the mental health crisis in America with positive thinking alone, we can minimize our feelings of powerlessness and despair by making small but significant dietary changes—not just on Thanksgiving, but every day of the year.

Christy Ratliff is a professional health and wellness writer based in Central Florida.

Feel-Good Recipe Ingredients

n Pistachios. These tree nuts, which are actually

seeds, are rich in healthy fats, vitamins and minerals.

According to a Pennsylvania State University study, eating pistachios may reduce the body’s response to daily stress. n Honey. A National Institutes of Health study

shows that the nutrients in raw honey may enhance mood and help with insomnia. It’s also rich in antioxidants, which contain anti-inflammatory properties that help protect the brain. n Fresh herbs. Sage provides natural anti-anx-

iety properties, while thyme and rosemary are rich sources of micronutrients and flavonoids, shown to protect against inflammation in the brain, a key factor in major depressive disorder. n Apples. Nutrient-rich apples are a good source of

quercetin, a plant flavonoid, which studies suggest may be beneficial for mental health.

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NALancaster.com | NABerks.com

n Green beans. An excellent source of vitamin A, green beans

help fight inflammation and support the nervous and immune systems. They are high in folic acid, a B vitamin that studies have shown to potentially lower the risk of depression.

n Tomatoes. Several studies show that regular consumption of tomatoes may help ward off depression. n Olive oil. Multiple studies show that low levels of olive

oil, in conjunction with a Mediterraneanstyle diet, has a positive impact on mental health and brain function.

n Cornmeal. Naturally gluten-free, cornmeal is an

excellent source of folate, an important B vitamin.

Research from the National Institutes of Health suggests that those with low levels of folate are more likely to experience depression.

n Raisins. A great source of vitamin B, raisins can help the

brain produce serotonin, an important neurotransmitter for reducing many anxiety-related symptoms.

all images via AdobeStock.com

Some study-proven foods to enhance mood found in the following recipes include:

Mood-Boosting Recipes for a Happy Thanksgiving Goat Cheese Appetizer with Honey, Fig and Pistachios 1 medium, fresh goat cheese log (about 11 oz) ¼ cup roasted pistachios, chopped ¼ cup honey (this recipe calls for 2 Tbsp; others call for ¼ cup) 1 to 2 Tbsp fig spread Healthy selection of whole-wheat crackers, vegetable chips, etc.

Courtesy of Susan Randall. For more information, visit SimpleHealthyKitchen.com.

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Spread chopped pistachios on a small plate. Roll goat cheese in pistachios to coat sides and top. Transfer to a serving tray and sprinkle whole pistachios on top and around the cheese. Drizzle honey over and around cheese log. Warm fig spread for 5 to 10 seconds in a microwave. Drizzle spread over cheese log or half of cheese log, as desired. Serve with whole-wheat crackers or chips.

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1 loaf bread, toasted (whole wheat (WW) or half WW, half French bread) ¼ cup unsalted butter 2 cups celery, chopped 1 large yellow onion, chopped 1 to 2 cloves garlic, chopped (to taste) 3 Granny Smith apples, chopped, with skin on ¼ cup sage leaves, chopped ¼ cup fresh rosemary, chopped 1 to 2 Tbsp fresh thyme, chopped 2½ cups reduced sodium vegetable or chicken broth 2 eggs 1 to 2 tsp salt to taste (may substitute nutritional yeast or fresh dill)

photo by Christy Ratliff

Buzz’s Fresh Herb and Apple Sage Stuffing

Preheat oven to 350° F. Grease a large, 2-to-3-inch-deep casserole or baking dish.

Toast bread and cut into 1-inch cubes. Set aside. Melt butter in a large pan. Add celery, onion, garlic, apples and fresh herbs. Stir to mix and cook until softened, about 10 to 15 minutes. Remove from heat and cool. Beat eggs in a large mixing bowl. Add bread cubes and apple/vegetable/fresh herb mixture into the egg mixture. Add broth and salt (or nutritional yeast or fresh dill) and mix well. Spoon stuffing into prepared casserole dish. Cover with foil and bake for 30 minutes. Uncover and bake for 20 to 30 minutes more or until golden-brown crust forms. Remove from oven, uncover and cool.

Courtesy of Buzz Spence. For more information on fresh herbs for emotional health, visit MotherEarthLiving.com.

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Greek-Style Green Beans (Fasolakia Lathera) ⅓ cup olive oil 1 onion, chopped 1 lb green beans 1 medium potato, sliced (¼-inch thickness, cut in half) 3 medium tomatoes, grated, or 12 to 15 oz chopped tomatoes ¼ cup parsley, chopped 1 tsp sugar ½ tsp salt Fresh pepper In a medium pot, heat olive oil on low to medium heat. Sauté onion until softened.

Add potatoes and heat for 2 to 3 minutes.

Add beans and mix with olive oil until coated. Add tomatoes, parsley, sugar, salt and pepper. Mix well. Add just enough hot water to cover the beans halfway. Cover and simmer for about 40 minutes, or until beans are soft and most of the liquid is absorbed.

May be served as a side dish for four people or a vegetarian/vegan entrée for two.

Courtesy of Elena Paravantes, RDN. For more information and Mediterranean recipes, visit OliveTomato.com.

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photo by Christy Ratliff

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Seluisauganasda Cherokee Cornmeal Cookies Here’s a creative, nutritious way to celebrate indigenous tradition during the holidays while also being mindful of mental health. ¾ cup softened butter ½ cup organic brown sugar 1 egg 1 tsp vanilla 1½ cups flour ½ cup cornmeal 1 tsp baking powder ¼ tsp salt ½ cup raisins (Other versions of this recipe include nuts and dark chocolate pieces.)

Preheat oven to 350° F. Spray cookie sheet with nonstick cooking spray and set aside. Using a wooden spoon, mix butter and brown sugar in a large mixing bowl.

Add egg and vanilla. Stir until smooth.

Add flour, cornmeal, baking powder and salt. Add raisins. Mix well. Drop dough by rounded teaspoonful onto baking sheet. Bake 12 to 15 minutes or until slightly golden. Makes about 2 dozen small cookies.

Courtesy of La Potosina. For more information, visit IndigenousFoods.wordpress.com.

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healthy kids

Mindfulness for Stressed Teens School Programs Teach Healthy Coping Skills

by Erin Lehn

T

een stress levels often rival those of adults, concludes data collected by the American Psychological Association in 2017. This is especially true these days with the influx of social media expectations, political unrest and a global pandemic to contend with. Other daily pressures—such as relationship turmoil, bullying, academic challenges, unstable home lives and mood disorders—can add to the stressors. With all of these pressures, it’s no wonder many teens often tune out and turn toward their devices, getting fixated on other people’s lives or compulsively recording their own experiences, but not fully living them.

A wealth of research has demonstrated that one of the most beneficial ways to help teens navigate the ups and downs of these tumultuous years is through mindfulness education. A randomized clinical trial published in the Journal of Consulting and Clinical Psychology in 2009 was one of the first studies that provided evidence of the effectiveness of mindfulness-based stress reduction treatment of adolescents. Since then, there has been no

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shortage of research findings proving its benefits.

“In a nutshell, mindfulness is about being keenly aware of your life, in the present, versus the automatic tendency to ruminate about the past or worry about the future,” says Gina Biegel, CEO and founder of Stressed Teens, a Campbell, California, business that has been disseminating mindfulness-based programs tailored to adolescents since 2004. “It’s noticing your thoughts, feelings and physical sensations in the present moment without harmful judgment.”

“Mindfulness is a practice in the art of aligning your energy, mindset and emotions,” says Tris Thorp, the San Diego-based author of Healing Your Heart and a Chopra Center-trained leadership coach. “When teens acquire the skills to better navigate what’s happening in the moment, they’ll have more opportunity available to them because they’re calm, centered and grounded.”

“The best moments come when a teen realizes their own wisdom, sees it emerge and is able to grow stronger as a result,” says Jem Shackleford, head of curricula for Mindfulness in Schools Project (MiSP), a leading nonprofit provider of mindfulness training for schools in the U.K. and internationally.

According to Biegel, a regular mindfulness-based practice helps rewire the brain when people focus on pleasant, beneficial and positive experiences. “For survival purposes, our brains are naturally wired to the negative, aka ‘negative selection bias’,” she says. “Thankfully, we can train our brains to be more tilted to the positive. In fact, just thinking of a positive memory for 12 seconds can create a benefit for your well-being.”

While there are multiple approaches to weaving mindfulness practices into a school setting, here are two highly effective practices. n Certify teachers in mindfulness training so they can deliver the materials directly to their students. “MiSP curricula are produced by educators that have many years of experience of what works in the classroom. They are also long-term mindfulness practitioners, giving them a unique perspective of how mindfulness can be used and taught effectively in school,” says Shackleford. n Implement a school-wide approach. Stressed Teens offers online mindfulness-based groups and one-on-one therapy and coaching sessions for teens, as well as professional instructor certifications and the Whole-School Mindfulness-Centered Social-Emotional Learning program. This approach, in which an entire school participates for a calendar year, is especially beneficial because everyone is going through the program at the same time. “Typically, schools complete two lessons per week to fit the curriculum into one semester or one lesson per week to spread learning over two semesters,” Biegel says.

While teens can learn and practice these techniques alone, a whole systems approach that involves the family, school and community has been shown to have the biggest impact. “A teenager with a mindfulness practice can have a beneficial effect on other members of the household. However, there needs to

be support from every angle in a teen’s environment for it to be sustainable,” says Thorp. “There’s so much evidence-based research and measurables that demonstrate how impactful these programs are in schools and communities. There’s a clear reduction in acting out, reduced conflict, and more participation and engagement.”

“Think of the ripple effect of possible benefits if the whole community and systems a teen are in are also learning and practicing mindfulness,” says Biegel.

“Mindfulness-based methods also include and affect positive human values like gratitude, kindness, generosity, self-care, compassion and acceptance. Youth, parents and educators can all benefit from that.”

For more information, including free mindfulness-based resources, visit Stressed Teens.com, MindfulnessInSchools.org and TrisThorp.com.

Erin Lehn is a frequent contributor to Natural Awakenings magazine.

10 Mindfulness Tips for Teens 1. Stop what you’re doing and count your breaths to 10.

2. Devote your awareness to more of

the pleasant and beneficial moments in your day.

3. Accomplish only one task at a time.

You will be more productive than if you split your attention to multiple tasks.

4. Start a daily gratitude journal. Each day, consider the big things you’re grateful for, like your family, friends, health or home. Also, don’t forget the little things you’re thankful for, such as a cup of coffee or a hug.

5. Get some form of exercise every day.

Even a 15-minute walk can do wonders for the mind.

6. Spend time outdoors enjoying nature.

Notice the power of grounding by paying attention to your feet on the ground.

7. Begin a daily mindfulness practice. Start with 10 minutes and work your way up.

8. Commit to a nourishing self-care routine with a caveat to set incremental goals you can accomplish. You do not have to overdo it.

9. Acknowledge the positive qualities of your family, friends and others in your inner circle. Let them know how much they mean to you. Let them know you see them and hear them.

10. Carve out daily enrichment time

such as learning an instrument or creating artwork. Bring mindful attention, paying notice to your five senses, to anything you do in your daily life.

Tips courtesy of Gina Biegel, CEO and founder of Stressed Teens; Jem Shackleford, head of curricula for Mindfulness in Schools Project; and Tris Thorp, author and coach. For more helpful mindfulness tips, click on the Stressed Teens Toolbox link at StressedTeens.com, visit MindfulnessInSchools.org/freeresources/ and TrisThorp.com/blog/.

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F

rench novelist Anatole France’s sentiment, “Until one has loved an animal, a part of one’s soul remains unawakened,” rings true for anyone that shares a love story with a beloved pet. Whether we lose a cat, dog, horse, bird or lizard, the final parting can be quite emotional. Society supports us with empathy and rituals of closure when we suffer the loss of a human love, but grieving an animal companion can be a uniquely silent passage. Surrendering fully to the mourning process, creating a joyful ceremony and celebrating the life of a loved one invites healing and solace.

Sacred Grief The animal-human alliance is hallmarked by the absence of emotional baggage, and is therefore capable of provoking grief that equals or exceeds losing a close relative. “This is a deep bond that is never judgmental on how we look, spend money or what we do for a living, as long as we love and nurture. And, in return, we receive undying, unconditional love,” says Pam Baren Kaplan, a pet loss grief counselor and life coach in Chicago.

Diane Stout, a pet parent and retired dog groomer in Paupack, Pennsylvania, knows the impact of this unconditional love, especially through life’s changes. “Long after a spouse has died and family have moved away to other lives and preoccupations, the family pet

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kerkezz/AdobeStock.com

by Marlaina Donato

remains the faithful dinner or TV time companion,” she says. “A cherished pet is often the last true companion.”

Cancelling appointments or taking time off from work after a pet’s passing does not connote emotional weakness. “Treat yourself with the same kindness you would show another person going through this difficult time,” advises Cheryl Wyatt, a certified grief companion at Lap of Love Veterinary Hospice, a national network of veterinarians that provides compassionate end-of-life care. “Allow yourself the time to do your mourning work. Tears are cleansing. If they happen to come 10 hours or 10 years from now, you have permission to shed them.”

Compassionate Transitions Loving an animal until the last goodbye includes relieving their suffering to the best of our ability. In-home euthanasia can make a heartbreaking time more bearable for both pet and owner. “Providing beloved pets euthanasia at home differs from a clinical setting because it allows them to remain in their safe, happy place.

At home, the veterinarian can greet the pet family and provide the loved one’s peaceful passing wherever they are most comfortable—a favorite bed or spot on the couch—surrounded by all those who love them most,” explains Wyatt.

Pet funerals are becoming more common, and ceremonies are as unique as the animal remembered. Stories, poetry and memories can be shared by family and they can include a living memorial such as a tree planted in the animal’s name.

Stout, also an accomplished artist, finds joy in painting her pets that have gone and suggests “a scrapbook of pictures and memories, because a look back at puppy or kitten pictures can bring an instant smile.”

Kaplan agrees, “Creating what I refer to as ‘a legacy of love’ can be done by the entire family or by one person. This is a book that you put together with favorite photos of your pet and journal the story around the photo. This is a great way to include family member’s memories from their perspective.”

Choosing a unique, handmade vessel for ashes can honor an animal. Mary Jane

Panebianco, owner of SpiritpetShop on Etsy.com, was inspired by the passing of a co-worker’s dog. “At the time, I worked in a mixed media art gallery, and she had one of our ceramic artists create her dog Sandy’s memorial urn. It was beautiful and so well done. I did some research on the pet industry, and everything I found was so commercial and mass-produced.

I knew pets and their owners deserved another option.”

Panebianco works with a small number of award-winning American artisans and accepts custom orders for handcrafted

urns. “Many of my pet parents have told me how having a beautiful memorial for their beloved pet helps them make peace with their pet’s passing. It’s the last thing you will do for them.”

In the beginning and in the end, it’s all about the love. For Stout, it’s what animals teach us. “To play and dance often, to give unconditional love, loyalty and friendship, to find joy in the little things, and that life is too often short.”

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

Advice for the Bereaved Cheryl Wyatt, of the Lap of Love Veterinary Hospice, recommends: n Set aside some time each day to be alone in a quiet place to give yourself space to grieve. n Honor the memories. n Write out your emotions freely in a journal; compose a poem or letter to your pet. n Light commemorative candles in his/her honor. n Create a memory table—include all of the things that remind you of

your beloved pet. Leave it up for as long as you like. n Continue to speak to your loved one, sing to him/her whatever brought you joy in being together. n Wear a piece of jewelry that bears your pet’s name or contains a small amount of his/her remains. n Join an online group or meet in person with other people that are going through the mourning process. n Don’t let people that don’t grasp the depth of the human-animal bond tell you how you should feel.

November 2021

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Sustainably Harvested Wood

green living

Eco-Decor for the Home How to Buy Sustainable Furnishings

brizmaker/AdobeStock.com

by Sandra Yeyati

W

hile comfort and beauty are clear priorities when shopping for furnishings, sustainability and health should be, too. By asking the right questions and doing a little up-front research, consumers have the power to appoint their sanctuaries with non-toxic, ecologically responsible items that are built to last and won’t pollute the environment.

According to the Sustainable Furnishings Council (SFC) (SustainableFurnishings.org), 80 percent of the environmental impact of any product comes from the materials used to make it, so it’s vital to ask about all of the material components in a piece of furniture.

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Because it is long-lasting and sturdy, wood can be an excellent, eco-friendly material.

The most important consideration is that it hasn’t contributed to deforestation. SFC Executive Director Susan Inglis recommends third-party certification to confirm that wood was sustainably harvested in ways that preserve the forest’s ecosystem and benefit nearby communities. The Forest Stewardship Council (FSC.org) issues one of the industry’s most coveted independent certifications.

Reclaimed wood is another Earth-friendly option. “Perhaps the tree was cut down decades or centuries ago and made into a building, and now it’s being used to make a piece of furniture,” explains Inglis. A third sustainable choice is wood from a plantation that was established more than 25 years ago. “While it is not sustainable to convert natural forests to plantations today because you’re losing biodiversity, wood from long-established plantations is considered sustainable,” she says, adding that in those settings, new trees are planted to replace those harvested.

Non-Toxic Textiles According to Inglis, the most environmentally sound textiles are made of natural fibers like organic cotton, linen, hemp and wool, which are long-lasting and can be recycled into new textiles. Synthetic fibers are petroleum-based and much less desirable.

Textile manufacturing practices can also be environmentally problematic.

“Look for certification that they’re not polluting waters or using toxic dyes,” says Aimee Robinson, owner of EcoBalanza, an organic furniture boutique in Seattle. She points to the Global Organic Textile Standard (Global-Standard.org) as a reliable organization which identifies producers of natural fibers that are organically grown without pesticides, while also considering the social and environmental impacts of their production systems.

Volatile Compounds and Unhealthy Chemicals The SFC has identified five classes of chemicals commonly found in furniture that have been linked to cancer, endo-

crine disruption and immune impairment: volatile organic compounds like formaldehyde found in paints and finishes; flame retardants; fluoridated chemicals used in performance fabrics; antimicrobials; and polyvinyl chloride, known as PVC or vinyl. Inglis recommends that consumers ask about the potential presence of these chemicals when shopping for furniture and avoid them if possible.

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Recycled Plastic Recycling plastic to make furniture is trending, and that’s a plus, according to Inglis. “The best thing would be to avoid making anything out of plastic,” she says.

“Plastic is a huge environmental problem, and our use of it continues to go up, especially in the COVID era. Only a small percentage of it is being recycled, leaving a lot of it to break down into microparticles, unfortunately. So, making things out of our plastic waste is good.”

Robinson, on the other hand, refuses to use any plastic in her handmade, all-natural furniture. “Plastics are a non-biodegradable, petrochemical product,” she says.

“They’re polluting everything. The plastics industry is so insidious. Anything we can do on any front to pull away from petrochemicals in every aspect is good.”

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Price and Durability “Well-made furniture can get expensive, but you’ll have to replace cheap furniture because it’s not built to last. What’s cheap in the beginning is expensive in the end, because it’s not taking into account the cost of having to replace it or the cost of cleaning up an environment that gets more and more filled with junk,” says Robinson, who also recommends looking for well-made vintage pieces that can be restored and brought back to life.

“I recommend that you spend the most budget you have on a quality product, because that sofa, if it’s made well, can be reupholstered over and over again,” says Robin Wilson, a New York City designer and founder of Robin Wilson Home. “By keeping that sofa, you’re being eco-friendly to the world because it is not going into a landfill.”

Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@ gmail.com.

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inspiration

The Healing Power of a Hug

by Marlaina Donato

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Marlaina Donato is a mind-body-spirit author and recording artist. Connect at WildflowerLady.com.

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jason stitt/AdobeStock.com

W

hen we were children, a hug helped to take the sting out of a skinned knee or quell first-day-of-school jitters.

In adulthood, hugs are not as plentiful or practical; many people lack partners or loved ones, and the gesture—both giving and receiving—is too often labeled as sentimentality. As we continue to move through life with pandemic restrictions, hugs can feel risky at a time when we need them the most.

A hug elicits a powerful shot of neurotransmitters like oxytocin, serotonin and dopamine, and we don’t necessarily need another human to reap the benefits. Wrapping our arms around a breeze-swept tree in the backyard or on a hiking trail can lower heart rate and set our brains abuzz with feel-good endorphins.

Earlier this year, the forestry service in Iceland invited people to cuddle up to trees to offset COVID-19 isolation and get in a good dose of forest bathing. Scientific research, including a study from Carnegie Mellon University, backs what unapologetic huggers have always known: Even the most casual embrace can help to lower stress, boost immunity and promote a better night’s sleep.

Cuddling up with a stuffed animal is a part of everyday life for 43 percent of American adults, with men taking the lead. Befriending a plush toy is part of some trauma recovery programs and has a soothing effect on those navigating the dark waters of grief, loss and chronic anxiety. Snuggling up under a warm, weighted blanket is also akin to a hug, and has benefits much like the real thing.

Holding and being held strengthens the body’s defense systems, as well as romantic partnerships, friendships and our relationship with ourselves. Opening our arms can foster the spiritual discipline of not only giving, but receiving—a vital requirement in self-care. In a time of chaotic uncertainty, isolation and change, hugs can be medicine; they can also be a powerful metaphor and reminder to remain open, willing and beautifully human.

calendar of events

SATURDAY NOVEMBER 6

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

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

TUESDAY, NOVEMBER 2 Women’s Intro Writing Class – 6:30-8:30pm. 5 wks, Tuesdays thru 12/7 (no class 11/23). Via Zoom.

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

Learn to write freely without perfection and selfdoubt. Beginner’s welcome, sharing optional. Write From the Heart. Registration required. 717-3934713. WriteFromTheHeart.us.

WEDNESDAY, NOVEMBER 3 Voice Embodiment Class – 9:30-10:30am. Six wks thru 12/15, no class 11/24. “Sing Your Heart Out.” Connect through singing, sounding/intoning, movement, joy, and reflection. Taught by Jen Lobo.

Each class concludes with a restorative sound meditation with singing bowls. Space limited; registration required through Manheim Township Rec. Stauffer Park/Carriage House, Lancaster. $75/6 wks. ResonateYou.com.

Bookbinding: The Concertina Form Workshop – 6-9pm. Adults. The concertina book is named for the accordion-like instrument it resembles. Learn the foundational techniques to create a concertina structure as well as possibilities for innovation. $40.

Register online at PCAD.edu. PCAD, 204 N Prince St, Lancaster. 717-396-7833.

Pregnancy Gathering – 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.

AmpersandIntegrative.com.

Newly Bereaved Program – 6:30-8pm. If your loss was recent, this 3-wk series provides an overview of common grief responses and will help you to begin

to identify coping tools. Space limited, registration required. For info/to register: 717-391-2413 or 800924-7610 by 10/5 to discuss with a Bereavement Counselor. Pathways Center for Grief and Loss.

HospiceCommunity.org.

Voice Embodiment Class – 7:45-8:45pm. Online.

Six wks thru 12/15, no class 11/24. “Sing Your Heart Out.” Connect through singing, sounding/ intoning, movement, joy, and reflection. Taught by Jen Lobo. Each class concludes with a restorative sound meditation with singing bowls. Space limited; registration required. $75/6 wks. ResonateYou.com.

THURSDAY, NOVEMBER 4 Shamanic Drumming Circle – 6-8pm. Let the sound of the drum soothe tension and release unwanted energies. Bring a drum if you have one, or bells, gourd rattle or a native flute, a yoga mat, and a journal if you like. Suggested donation: $20. For info: RebeccaLPG@yahoo.com. Held every first Thursday at The Studio at the Marietta Community House, 264 W Market St, Marietta.

November

savethedate SATURDAY NOVEMBER 6 SUNDAY, NOVEMBER 7 Inner Peace Holistic Expo – 10am-6pm (Sat); 10am-5pm (Sun). Holistic and natural products and services for a healthy mind, body & home,spiritual readings, crystals & gemstones, jewelry, massage, reiki, CBD products, pet wellness and so much more. $5/weekend, free admission for veterans. Held at the Hamburg Field House, Pine St, Hamburg. 610-401-1342.

InnerPeaceHolisticExpo.com.

Nature Journaling Workshop – 10am-12pm.

Adults. A time-honored tradition practiced by ecologists, biologists and passionate naturalists who capture the natural world by recording their observations of the environment. Location: Climbers Run Nature Preserve – home of the Susquehanna Riverlands Education Center, 226 Frogtown Rd, Pequea. $25. Register online at PCAD.edu. 717-396-7833.

The Gathering/Woman’s Circle – 1:30-2:30pm.

We’re no longer giving away our power, we’re releasing all our worries, drawing boundaries, trusting in who we are. A woman who brings confidence, boundaries, an open heart, forgiveness and connection to the world and all of who she is, is a woman who is fully grounded in her Empress energy and sovereignty. $21. Soul Centered Wellness, 2619 Leisczs Bridge Rd, Leesport. 717269-9820. SoulCenteredWellness.org.

Goddess Gathering – 3-4:30pm. The group includes a heart centered meditation and holding space for one another to give voice to what is being worked through physically, emotionally, and energetically. This is a safe space for women of all backgrounds, ages, spiritual beliefs, etc. to feel seen, heard, and loved. Steam optional. Please bring your own mug for tea. $30/10 min steam, $50/30 min steam. Free without steam. Nature’s Intuition, 1390 Harrisburg Pk, Lancaster. NaturesIntution.net.

Firewalk: Ignite the Fire Within – 6pm. The ceremony is a symbolic rite of passage into a new way of being. Fire will be lit at 6pm so come at 5:45 to bring offerings of natural items (flowers, herbs, spices, etc). Special guest: Drumming with Nurture Your Nature. $25 deposit. $150 (or $111 for return firewalkers). Register online: Soul Centered Wellness, 2619 Leiscz Bridge Rd, Leesport. 717269-9820. SoulCenteredSanctuary@gmail.com.

SoulCenteredWellness.org.

MONDAY, NOVEMBER 8 Kids Cooking Club: Fun Harvest Dinner – 4:306:30pm. Ages 7-12. Kids instructor Gwen Eberly teaches soup, salad, biscuits and pie plus useful skills and confidence in the kitchen. Hands on. $70.

Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

FRIDAY, NOVEMBER 12 Abstract Drawing Workshop – 6-9pm. Adults, via Google Meet. Part history lecture and part creating art, perfect for artists who are looking to add some new energy into their art practice, for professionals

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Go to the home page and click on the “In This Issue” image in the top carousel or in the right column.

wise words

DAVID CROW on the Healing Power Medicinal Plants

Fit body

SACRED DANCE Moving into Divine Energy

November 2021

45

Sound Journey: The Inner Kingdom – 7pm.

Sound immersion using gongs, singing bowls, monochord, Crystal tuning fork and pyramid, percussion and frame drum voice, and other unique indigenous instruments. Our fifth year of offering group sound meditations presented by local, experienced, trained and certified sound practitioners. $25. Soundwise Health Studio at Liberty Place, Ste. 267, 313 W Liberty St, Lancaster. SoundwiseHealth.com.

who are looking for creative exercises to cultivate outside-the-box problem-solving, and for anyone looking to “try-it” when thinking about an online studio art class. $25. Register online: PCAD.edu.

717-396-7833.

Cooking Class: Make & Gifts (Gluten-free) – 6-8pm. Sweet and savory. Chef Hannah teaches you these beautiful, unique, and delicious recipes, perfect to wow recipients with all tastes and preferences.

Hands-On. BYOB. $80 per person. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

TUESDAY, NOVEMBER 16

SATURDAY, NOVEMBER 13 Hyperice Demonstration – 8:30-10:30am. Learn about the new line of recovery and performance improving products. Ideal for training, injury recovery, and overall wellness. Free. RSVP required: 717-285-9955 or Info@ATherapeuticEffect.com.

A Therapeutic Effect, 313 D Primrose Lane, Mountville. ATherapeuticEffect.com.

Shamanic Medicine for Motherhood – 11am2pm. A deeply personal and transformational workshop and ritual for motherhood at any stage.

For mothers with babies born of the womb, and born through the heart of adoption, mothers of angel babies who have been lost or mothers calling in their babies through fertility practices, this work is for you. $299. Soul Centered Wellness, 2619 Leisczs Bridge Rd, Leesport. 717-269-9820.

SoulCenteredWellness.org.

Sensual Intuitive Movement – 6-8pm. “Ease into Pleasure.” The holidays can be a stressful time, and as women we have a tendency to put our needs and pleasures on the back burner. In this workshop we

will take some time to just be in and move with our bodies exactly as they are. Taught by Ashley Ondra Smoker, owner of Nature’s Intuition. $55. Register online. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.

SUNDAY, NOVEMBER 14 Reiki II Okuden – 9am-4pm. 11/14 and 21. 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. Register at HeleneWilliamsReiki.com.

Mindful Parenting – 12-2pm. In this practical class, we will be exploring several mindfulness and compassion tools to help you stay present and kind during all the ups and downs of parenting. No prior meditation experience is necessary. $25. Register online. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.

Cooking Class: Make Ahead Thanksgiving – 6-7pm. You won’t want to miss these classic recipes and how-to’s that will have your guests asking for your secrets. Hands-On. BYOB. $70. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Coping with the Holidays – 6:30-8pm. Topic: Holiday Survival Guide. Do you find that holiday traditions you once anticipated with great joy now leave you with feelings of uncertainty and anxiety?

This free session for bereaved adults may help you not only get through the holiday season, but perhaps find something positive during an otherwise difficult time. Space limited; register by 11/9 at 717-3912413. Pathways Center for Grief & Loss, 4075 Old Harrisburg Pk, Mount Joy. HospiceCommunity.org.

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 by email: MParadise810@comcast.net. Pathways Center for Grief & Loss, 4075 Old Harrisburg Pike, Mount Joy. HospiceCommunity.org.

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WEDNESDAY, NOVEMBER 17 Kula Kamala Online Women’s Circle – 7pm.

Via Zoom. A sacred safe circle for women to come together to talk, listen and explore topics that matter most. Attendees will have an opportunity to reflect on the topic of the evening and engage in a structured free share, to briefly express their fears, concerns, dreams and aspirations in confidence with the group. For info and registration: KulaKamalaFoundation.org/classes.

THURSDAY, NOVEMBER 18

$225. Must register by 11/11 to allow time to complete prerequisites. Reiki Learning Place, Harrisburg. ReikiByRickie.com.

Food is Love – 2-4pm. Jenny Schulder Brandt teaches Ayurvedic wellness for the season with self- massage, preparation of seasonal spices, and Sadhana or “daily routines.” Enjoy a cup of chair and create a eucalyptus swag with oregano, oranges, pomegranates, pinecones, pine branches, squash, and eucalyptus. $50. Register online. West End Yoga Studio, 221 W Walnut St, Lancaster. 717406-9681. WestEndYogaStudio.com.

Social Media Marketing: Instagram 101 – 6-9pm.

Adult class via Google Meet. This workshop will cover topics ranging from the Instagram feed and algorithm as well as elements of the platform including Stories, Live, IGTV, and Reels. Great for those who are new to the platform, as well as for others who would like a more in-depth look at strategies and tactics for growing audience. $30.

Register online: PCAD.edu. 717-396-7833.

MONDAY, NOVEMBER 22

FRIDAY, NOVEMBER 19

Coping with the Holidays – 6:30-8pm. Topic: Practicing Gratitude. See 11/16 for details. Space limited; register by 11/16 at 717-391-2413.

Pathways Center for Grief & Loss, 4075 Old Harrisburg Pk, Mount Joy. HospiceCommunity.org.

Tapping for Psychodrama – 10am-1pm.

Clinicians are invited to learn how to add tapping – known as Clinical EFT – to acupressure points to increase spontaneity and obtain an even more effective impact in your therapeutic interventions.

Three CE, psychodrama and Act 48 hours.

Register at RealTrueKaren.com/online-training.

Lancaster School of Psychodrama & Experiential Psychotherapies, 313 W Liberty St, Suite 263, Lancaster. 717-466-0788.

Sensual Intuitive Movement Workshop – 6:308pm. Using intuitive movement and pleasure embodiment techniques, Ashley will guide you out of your head and deep into the wisdom of your body.

Release all of the expectations and roles that society puts on you and step into your authentic self. Wear whatever makes you feel sensual and empowered. $40. At Ellister's Elixirs, 332 N Queen St, Lanc.

To register: Ashley.NaturesIntuition@gmail.com or via EllistersElixirs.com.

SATURDAY, NOVEMBER 20 GSL Organics POP UP Holiday Shopping – 9am3pm. GSL Organics will be among other Holiday Maker’s Market stand holders offering various handcrafted and apothecary items for purchase.

GSL Organics products can be pre-ordered online and picked up at this location. Free admission.

Solanco Fairgrounds, 172 S Lime St, Quarryville.

GSLOrganics.org.

Intergenerational Studio – Encaustic Collage Workshop – 10am-1pm. Ages 13-adult. Encaustic, the ancient process of using tempered wax to ‘paint’, is the perfect way to build rich, textured paintings full of depth and light. Students will learn to fuse their work, introduce found and organic materials, and compose fun pieces. $65. Register online: PCAD.edu. PCAD, 204 N Prince St, Lancaster.

717-396-7833.

SUNDAY, NOVEMBER 21 SoundwiseReikiVoice – 9am-5:30pm. Lana Ryder of Soundwise Health teaches how to use voice as a sound healing instrument through speaking, toning, chanting, improvisational voice, light language, frame drum voice, the kotodama, creating vocal portals, ceremonial voice rituals for earth communion, palliative care and house clearings.

MONTHLY PLANNER

DECEMBER

uplifting humanity

Kids Cooking Club: Thanksgiving Flavors – 4:30-6:30pm. Ages 7-12. Kids instructor Gwen Eberly teaches useful skills and confidence in the kitchen. Hands on. $70. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717435-8890. ZestChef.com.

TUESDAY, NOVEMBER 23

JANUARY

health & wellness

SATURDAY, NOVEMBER 27 GSL Organics POP UP Holiday Shopping – 10am-4pm. GSL Organics will be among other Holiday Maker’s Market stand holders offering various handcrafted and apothecary items for purchase. GSL Organics products can be preordered online and picked up at this location. Free admission. Former BonTon at Park City Mall, Lancaster. GSLOrganics.org.

plan ahead FRIDAY, DECEMBER 3 Ho Ho Ho Down Open House – 10am-8pm.

Annual Holiday Open House offers holiday shopping with handcrafted and unique gifts of pure essential oils, Inshanti medicinal blends, perfume, handcrafted soaps, handcrafted jewelry, eco-friendly hand-made bags, 100 percent pure wool slippers, socks and dryer balls, plus sales and giveaways. Free. Inshanti, 48 Slaymaker Hill Rd, Kinzers. 717-587-3990. Inshanti.com.

FEBRUARY heart-centered living

SATURDAY, DECEMBER 4 Ho Ho Ho Down Open House – 10am-2pm. See 12/3 listing for details.

SATURDAY, DECEMBER 11 Holiday Spiritual & Holistic Bazaar – 10am-5pm.

Enjoy vendors of crystals, jewelry, gemstone trees, soaps and bath products, artwork, clothing, pet products, singing bowls and more, along with reiki and reflexology practitioners, tarot, and readers, plus a benefit raffle and auction. Held at Leesport Farmers Market Banquet Hall, 312 Gernants Church Rd, Leesport. For vendor information: 570-5731651. LadyLynora.com/Holiday-Bazaar.

learn about marketing opportunities at:

717-399-3187

SUNDAY, DECEMBER 12 Holiday Spiritual & Holistic Bazaar – 10am-5pm.

See 12/11 listing for details.

November 2021

47

ongoing events

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

Deadline is the 10th of the month.

Help wanted Freelance Administrative Assistant – Write From the Heart Creative Writing Workshops is looking for a part-time assistant with strong tech and social media skills. Must be proficient with Mac. Job includes: Zoom scheduling. Create, post and manage social media content. Oversee website content. Coordinate email, marketing, and analytics. Must value human communication, have excellent interpersonal skills, and a passion for helping others. Send email and resume to: Melissa@WriteFromTheHeart.us.

ISO Personal Trainer to Join Ampersand Team – Must be passionate about personal training as a career. Our ideal candidate enjoys being a part of an integrative team, is aware of mind & body connection, possesses a positive outlook, is comfortable training 20+ hours a week, is trauma informed, excited to work, hungry for knowledge, and is willing to go the extra mile to show their clients they care. PT and FT hours available. Send letter of interest and resume to trainer Jesse Hershey JHershey@AmpersandIntegrative.com or Stefano Sarge, SSarge@AmpersandIntegrative.com.

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Lancaster-Berks

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. West End Yoga Studio, 221 W Walnut St, Lancaster.

717-406-9681. WestEndYogaStudio.com.

Wisdom Circle – 9:30-10:30am. Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. 484509-5073. KulaKamalaFoundation.org.

Yin Yoga – 10:30-11:30am. Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. 484-509-5073.

KulaKamalaFoundation.org.

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. Drop-in/$18, 6 classes/$55.

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.

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.

Yoga Therapeutics –12-1pm. All-levels. Postures increase strength and mobility, reducing physical imbalance that leads to common aches and pains.

Meditation and breathing exercises boost focus, concentration, and feelings of peace and relaxation.

In-studio and virtual. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681.

WestEndYogaStudio.com.

NALancaster.com | NABerks.com

Gentle Yoga – 6-7:15pm. Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. 484-509-5073.

KulaKamalaFoundation.org.

Kirtan – 7-8pm. Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. 484-509-5073.

KulaKamalaFoundation.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.

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.717-406-9681. 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.

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 JOHN MARINO ACUPUNCTURE

John Marino, MS, LAc Wenger Chiropractic 1516 Lititz Pk • Lancaster 717-397-5810 • 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.

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 27.

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 484-638-4946 • 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 ad, page 12.

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

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

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 33.

INSHANTI PURE ESSENTIAL OILS

Debra Stoltzfus, Clinical Aromatherapist 48 Slaymaker Hill Rd • Kinzer 717-587-3990 Inshanti.com Inshanti’s CBD is full-spectrum (from the whole plant). It contains high CBD, low THC (below the federal legal limit), and is certified organic.

Legal in all 50 states. Non-addictive and non-intoxicating, and from a Kentucky farm that is pesticide-free, mold-free and federally regulated.

See ad, pages 13.

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 9.

CHIROPRACTIC A THERAPEUTIC EFFECT

Dr. Andrew Ashton 313D Primrose Ln • Mountville 717-285-9955 • ATherapeuticEffect.com Providing an array of therapeutic treatments and services that promote relaxation and detoxification. Our doctor specializes in low-impact Torque Release Technique which provides immediate results for people of all ages. See ad, page 2.

BLUE SKIES CHIROPRACTIC

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

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

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

He uses Professional Applied Kinesiology, Neuro Emotional Technique, Quantum Neurology, Nutritional counseling, traditional Chiropractic and other cutting-edge techniques. See ad, page 16.

JANGDHARI FAMILY CHIROPRACTIC 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.

November 2021

49

CHIROPRACTIC 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 15.

CLINICAL AROMATHERAPIST

PARAGON LIFE COACHING

210 W Grant St • Lancaster 717-925-0551 Ashley@ParagonLifeCoaching.com ParagonLifeCoaching.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 26.

CONTINUING EDUCATION

DENTISTRY

LANCASTER SCHOOL OF PSYCHODRAMA AND EXPERIENTIAL PSYCHOTHERAPIES Liberty Place, 313 W Liberty St, Ste 263 • Lancaster 717-466-0788 • RealTrueKaren@gmail.com RealTrueKaren.com

Trust a nationally certified aromatherapist specializing in clinical consultations. Deb can work directly with your physician to create a plan that supports mind and body health. In addition to retail and wholesale accounts of proprietary blends and pure essential oils sourced directly from the farmers, half- and full-day education courses with certification are offered. See ad, pages 13.

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 31.

COUNSELING

COACHING

Grey Muzzle Manor

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 44.

LAURAL MILLER COACHING Ampersand Integrative Wellness 7 Bristol Ct • Wyomissing AmpersandIntegrative.com LauralMillerCoaching.com

If you are stuck in any area of life (relationships, career, finances, passion, purpose or leadership), through awareness, empowerment and authenticity, we will transform your mindset so you can go from striving to thriving. See ad, page 23.

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Lancaster-Berks

699 Wooltown Rd • Wernersville 717-917-7137 TakeHeartCounseling.com

If you are ready to make changes in your life, find new motivation, navigate decisions, and build on your strengths, Paragon Life Coaching is ready to help you meet your goals. We offer individual life coaching (in person, phone, video), selfimprovement classes and presentations.

INSHANTI

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

TAKE HEART COUNSELING & EQUINE ASSISTED THERAPY

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 32.

NALancaster.com | NABerks.com

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 ad, page 37.

Like us on facebook: facebook.com/ NaturalAwakenings Lancaster/Berks

FUNCTIONAL HEALTH

HERBAL MEDICINE

HOLISTIC wellness

AGAPE INSTITUTE of FUNCTIONAL HEALTH & CHIROPRACTIC

EMBARK HERBALS

JOCELYN BOETTNER

377 Church Rd • Mohnton 833-336-2275 EmbarkHerbals.com

Soul Centered Wellness 2619 Leisczs Bridge Rd • Leesport 717-269-9820 • SoulCenteredWellness.org

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.

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 10.

Jocelyn Boettner is a Shamanic Healing Practitioner, Breathwork M a s t e r , S B E M Wo m e n ’s Empowerment Coach, RYT200 Yoga therapist, Firewalk and Breakthrough Instructor, Trauma Bodytalk specialist, and Soul Guide. She is passionate about helping you break through your limiting beliefs and step into your soul’s epic journey. See ad, page 12.

Stephen A. Conicello, DC, EMT-P 735 Fox Chase, Ste 100 • Coatesville 484-593-0882 • AgapeFHC.com

FUNCTIONAL medicine FUNCTIONAL HEALTH OF LANCASTER, LLC

Dr. Mary Regan, CRNP 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 32.

FUNCTIONAL NEUROLOGY

HERBS FROM THE LABYRINTH Master Herbalist Sarah Preston Radiance, 13 W Grant St • Lancaster 717-290-1517 HerbsFromTheLabyrinth.com

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

HOLISTIC FEMININE HEALTH NATURE’S INTUITION

AGAPE INSTITUTE of FUNCTIONAL HEALTH & CHIROPRACTIC

1390 Harrisburg Pike • Lancaster 610-763-0434 Naturesintuition.net

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.

Nature’s Intuition offers a comfortable space for you to reconnect to your physical and emotional bodies. With a focus on helping women go from numbness to pleasure, and using movement to connect to your own intuition, Ashley offers Yoni Steaming, Pleasure Embodiment Coaching, Holistic Healing and Sensual Movement classes.

See ad, page 14.

LANCASTER BRAIN & SPINE

WISE WOMAN HEALING

Stephen A. Conicello, DC, EMT-P 735 Fox Chase, Ste 100 • Coatesville 484-593-0882 • AgapeFHC.com

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

Our mission is to improve the lives of people suffering from complicated neurological and musculoskeletal conditions, by utilizing cutting-edge diagnostic testing and customized brainbased treatment plans. See ads, pages 23 and 31.

Pamela Craddock, CNM 31 S Lime St • Lancaster 717-925-7462 WiseWomanHealing.us

With over 42 years of nursing and midwifery experience, Pamela recognizes the interconnectedness of the body, mind and spirit and how imbalances can affect overall health. With compassion and experience she will work with you to formulate a plan that will help you achieve optimal health and wellness. See ad, page 37.

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 ad, page 12.

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)

If you want others to be happy, practice compassion. If you want to be happy, practice compassion. ~Dalai Lama November 2021

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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 4 and 17.

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.

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 23.

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 35.

IV THERAPIES AQUA BLUE WELLNESS CENTER

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

See ad, page 25.

We offer a range of IV hydration vitamin and mineral therapies to support your well-being. IV therapies can support hydration, weight loss, increased energy, improved immunity, address nutrient deficiencies and more.

LAB TESTING

LYMPHATIC THERAPY Aqua Blue Wellness Center

Electro-Lymphatic Therapy 2435 Old Philadelphia Pike • Smoketown 717-656-8615 • AquaBlueWellnessCenter.com Our lymphatic system plays an important role in supporting our immunity. Over the past 18 years of treating our clients, we’ve found that supporting the proper flow of lymphatic fluid through electrolymphatic therapy positively affects many conditions including: Lymphedema, edema, cancer, Lyme disease, heart disease, enlarged prostate, post-injury/surgical healing and more. See ad, page 25.

MATTRESSES NATURAL/ORGANIC GARDNER’S MATTRESS & MORE 830 Plaza Blvd • Lancaster 717-299-6228 GardnersMattressAndMore.com

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

ANY LAB TEST NOW

235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604 AnyLabTestNow.com/Lititz Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcohol-testing services, Vitamin B12 injections and more. See ad, page 37.

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 stormwater mitigation. See ad, page 44.

MATTRESS 1st by INTERIORS HOME 3130 Columbia Ave • Lancaster 717-399-2000 415 Simpson Ferry Rd • Camp Hill 717-686-4000 Mattress1stByInteriorsHome.com

Organic and natural bedding free from irritants, allergens, pressure-point discomfort or temperature struggles so that you are assured the best night’s sleep possible. Visit our trained and certified mattress specialists who will help you find the best mattress for your needs. See ad, page 43.

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 alternative or 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 21.

If it's out of your hands, it deserves freedom from your mind, too. ~Ivan Nuru 52

Lancaster-Berks

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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 7.

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 4 and 17.

NATUROPATH - traditional HEALTH BY DESIGN CLINIC

Jeannie Peck, Traditional Naturopath 352 E Main St, Ste 100 • Leola 717-556-8103 HBDClinic.com We provide nutrition and detoxification services for adults and children using an integrative functional medicine approach, offer therapeutic massage therapy for your relaxation or chronic pain needs, and permanent fat and weight-loss services. See ad, page 26.

NATUROPATHic doctor HEALTH FOR LIFE

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

NUTRITION

PET CARE

FUSION INTEGRATIVE HEALTH & WELLNESS

HOUNDS N HERBS, LLC

Dana M. Elia, DCN, MS, RDN, LDN, FAND 717-917-5259 FusionIHW.com

Dianne Wagman, President 101 E Broad St • Dallastown Info@HoundsNHerbs.com 717-804-9111• HoundsNHerbs.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 33.

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.

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 14.

organic hair salon THE GREEN ROOM ORGANIC SALON 8 E Walnut St • Lancaster 717-844-1051 1387 E Main St • Mount Joy 717-653-2502 104 Warwick St • Lititz 717-844-2528 TheGreenRoomLancaster.com

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 19.

parenting RECHARGE YOUR LIFE

Parenting Coaching & Anger Management Colleen Gensemer 484-269-6572 • RechargeYourLifeLLC.com Be the parent you want to be!

Counselor, certified parenting coach and anger management specialist, Colleen Gensemer empowers parents and children of any age to increase trust, experience harmony in communication and healing in relationships. Zoom and in-person options available. See ad, page 7.

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 41.

reiki HELENE WILLIAMS REIKI

Helene Williams, BSN, RN 313 W Liberty St, Suite 267 • Lancaster 717-269-6084 HeleneWilliamsReiki.com Reiki is a very gentle holistic practice, which assists in promoting balance in body, mind and spirit.

After a Reiki session, many people express a deep sense of relaxation, calming and peace. Frequently anxiety, stress and worry are relieved. Also offering meditation and student mentoring via Zoom. See ad, page 31.

MICHELE DE ROSA 717-330-8549 MDeRosa@yahoo.com

Reiki and Cranial Sacral Therapy care for the mind, body and spirit.

These practices can be done individually or combined to provide the benefits of channeling positive energy, the release of physical and emotional trauma and can eliminate tension patterns we carry internally. Michele is also a Certified Grief Educator and Grief Movement Guide.

When I started counting my blessings, my whole life turned around. ~Willie Nelson November 2021

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SOUND HEALING RESONATE YOU

SPIRITUALITY URBAN WELL—A SOURCE FOR CONTEMPLATIVE SPIRITUALITY

Jennifer Lobo Lititz/Lancaster ResonateYou@gmail.com ResonateYou.com

Saint James Episcopal Church 119 N Duke St • Lancaster 717-397-4858 • UrbanWell.org

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

SOUNDWISE HEALTH

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

SHAMANISM

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

See ad, page 9.

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 31.

Thermal Imaging

RUNE READINGS by LIZ

ADVANCED THERMAL IMAGING

Soul Centered Wellness 2916 Leisczs Bridge Rd • Leesport 484-955-1114 SoulCenteredWellness.org

Pamela Howard, DC, CCT 550 Coventry Dr • Mechanicsburg 866-522-3484 AThermalImage.com

Using the ancient practice of Rune casting, Liz Lynam, Norse Shamanic Practitioner, creates sacred space for each client that allows their ancestors to help rebalance, restore, and discover their life's path. Also offering the healing energy work of Rune reiki.

In-person or Zoom. See ad, page 12.

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.

SPECIALTY FOODS

Aqua Blue Wellness Center

KWEE-JACK FISH CO

Lori Martin, BCNP 2435 Old Philadelphia Pike • Smoketown 717-656-8615 • AquaBlueWellnessCenter.com

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.

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

See ad, page 25.

Wild Alaskan Salmon & Halibut Shares 717-842-0180

WEIGHT LOSS Health by Design

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

See ad, page 26.

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

Kula Kamala Foundation is a nonprofit, non-sectarian spiritual center dedicated to mindfulness, non-violence, unity, and healing. Our public and professional programs serve people from all walks of life. No matter who you are, we have something special for you. OM. Peace. See ad, page 44.

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 ad, page 9.

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 24.

Follow us on Twitter: twitter.com/@NAwakenings

Secure a spot in our community resource guide!

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

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Lancaster-Berks

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Nature’s Virus Killer

not a sniffle!” she exclaimed.

Businesswoman Rosaleen says when people around her show signs of cold or flu, she uses copper morning and night.

“It saved me last holidays,” she said.

“The kids had crud going round and round, but not me.”

Attorney Donna Blight tried copper for her sinus. “I am shocked!” she said.

By Doug Cornell “My head cleared, no more headache, no more congestion.” cientists have discovered a cold never got going. That was A man with trouble breathing natural way to kill germs fast.

September 2012. I use copper in the through his nose at night tried copper Now thousands of people nose every time and I have not had a just before bed. “Best sleep I’ve had in are using it against viruses and bacteria single cold since then.” years!” he said. in the nose and on “We can’t In a lab test, technicians placed 25 the skin. make product million live flu viruses on a CopperZap. Colds start health claims,” he No viruses were found surviving soon when cold viruses said, “so I can’t after. get in your nose. say cause and Dr. Bill Keevil led one of the teams Viruses multiply effect. But we confirming the research. He placed fast. If you don’t know copper is millions of disease germs on copper. stop them early, antimicrobial.”

“They started to die literally as soon as they spread and He asked they touched the surface,” he said. cause misery. relatives and Some people press copper on a lip New device puts copper right In hundreds friends to try it. right away if a warning tingle suggests where you need it. of studies, EPA and They reported unwanted germs gathering there. university researchers have confirmed the same thing, so he patented The handle is curved that viruses and bacteria die almost CopperZap® and put it on the and textured to increase instantly when touched by copper. market. contact. Copper can That’s why ancient Greeks and Soon hundreds of people had kill germs picked up on Egyptians used copper to purify water tried it. The feedback was 99% fingers and hands after and heal wounds. They didn’t know positive if they used the copper you touch things other about microbes, but now we do. within 3 hours after the first sign people have touched.

Scientists say the high conductance of unwanted germs, like a tickle The EPA says copper of copper disrupts the electrical balance in the nose or a scratchy throat. still works even when Dr. Bill Keevil: in a microbe cell and destroys the cell in Early user Mary Pickrell tarnished.

Copper quickly kills seconds. said, “I can’t believe how good CopperZap is made cold viruses.

Tests by the EPA (Environmental my nose feels.” in the U.S. of pure Protection Agency) show germs die “What a wonderful thing!” copper. It has a 90-day full money back fast on copper. So some hospitals tried exclaimed Physician’s Assistant Julie. guarantee. It is available for $79.95. Get copper for touch surfaces like faucets Another customer asked, “Is it supposed $10 off each CopperZap with code NATA23. and doorknobs. This cut the spread of to work that fast?”

Go to www.CopperZap.com or call MRSA and other illnesses by over half, Pat McAllister, 70, received one for toll-free 1-888-411-6114. and saved lives.

Christmas and called it “one of the best Buy once, use forever.

The strong scientific evidence gave presents ever. This little jewel really Statements are not intended as inventor Doug Cornell an idea. When works.” product health claims and have not been he felt a cold about to start he fashioned Frequent flier Karen Gauci had been evaluated by the FDA. Not claimed to a smooth copper probe and rubbed it suffering after crowded flights. Though diagnose, treat, cure, or prevent any gently in his nose for 60 seconds. skeptical, she tried copper on travel disease.

“It worked!” he exclaimed. “The days for 2 months. “Sixteen flights and ADVERTORIAL

Copper can stop a cold before it starts

S

valid through 12/31/2021 for all new patients