Natural Awakenings Lancaster/Berks December 2021

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HEALTHY

LIVING

HEALTHY

PLANET

holiday issue

Local gift shopping guide

Festive treats without sugar The Healing Power of A Sacred Circle

celEbrating the soul of winter

December 2021 | Lancaster-Berks Edition | NALancaster.com · NABerks.com

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Contents

TRY SUNMED™ FOR YOUR MIND, BODY, AND BUDGET. Offering a wide selection of Tinctures, Water Solubles, Topicals, and more. Every product is third-party lab tested and made in the USA with proprietary terpene blends. Take your wellness to new heights with our line of Delta-8 products. Now exclusively available at Your CBD Store locations.

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24 Circles of Healing

The Power of Gathering in Community

35

30 HOLIDAY ZEN

Stress-Free Fitness and Self-Care

32 Amp Up Immunity

Proven Boosters for Good Health

35 Season of Light

36

Celebrating the Soul of Winter

36 The Sweet Danger of Sugar

Ways to Enjoy Healthier Holiday Fare

Lancaster 1380 Columbia Ave. Stone Mill Plaza • 717-209-7123

40 The Best Books for Kids

Gift Choices that Can Open Up Worlds

42 Thomas Moore on the Art of Soulful Listening

LOVE THIS FIND TRUE

HIS T E V O L E FIND TRU Try for FREE at NaturalAwakeningsSingles.com 4

Lancaster-Berks

NALancaster.com | NABerks.com

40

44 Greening the Holidays

How to Celebrate Sustainably

DEPARTMENTS 7 news briefs 10 health briefs 12 global briefs 14 community spotlight 16 holiday gift guide 22 business spotlight 30 fit body

32 healing ways 35 inspiration 36 conscious

eating 40 healthy kids 42 wise words 44 green living 46 calendar 49 resource guide

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

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Gather With Us at the New Southern Market

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.

ASSETS’ HOME SINCE 2013, LANCASTER’S ICONIC SOUTHERN MARKET WILL ONCE AGAIN BRING PEOPLE TOGETHER OVER FOOD THROUGH A WORLD-CLASS FOOD HALL FEATURING 10 DIVERSE CHEFS AND A CENTRAL BAR.

OPENING JANUARY 2022 100 S. QUEEN ST., LANCASTER

SCAN TO READ MORE

and learn why we believe Southern Market is a story of restoration and revitalization – for all assetsPA.org/blog

December 2021

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letter from the publishers

May each of you find gifts of feeling good, living simply and laughing more this holiday season!

Jacqueline Mast and Kendra Campbell, Co-Publishers

Learn to light a candle in the darkest moments in someone's life.

Be the light that helps others see; it is what gives life its deepest significance. ~Roy T. Bennett 6

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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

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lthough days remain bright with sunshine, the air has turned crisp and colors everywhere have taken on the beautiful tones of our Earth, drawing us deeper into the season. Efforts to slow time abound in the space of yet another year coming to its end.

Finding comfort within these winter months involves the accessibility of safe spaces and warmth, and tuning into the rhythm of how we come together.

Kendra and Jacqueline There is a resonance in our shared human experience-our joys and sorrows, our fears and celebrations, and all that comes in-between. We feel it, we sense the light; whether conscious of it or not, those reverberations make up the common language of our hearts, the intuition in our gut and the deepest sense of truth in our souls that inform and connect us. When we understand the subtlest ways we give to and receive from each other, we finally can appreciate the priceless acts of offering our time and attention.

Refining such priorities involves a focus on the moments we have here together, and there is no better way to honor bonds and make memories than by planning for and sharing experiences with those we love. These shared activities energetically connect and change us, extending into the future and rippling out into the community.

The collaborative dynamic can also be created through intentional groups, highlighted by Linda Sechrist in her powerful piece, “Circles of Healing.” She speaks to the timeless practice of being together with others in the spirit of a common focus or cause, gathering to form a source of sacred support through sharing and deep listening.

Groups can offer a space to express joys and sorrows with like-minded souls, becoming a safe haven for exploring our place in the universe and connecting to something much larger than ourselves. We can make conscious choices of how we show up for each new day and for each other work to enhance our sense of purpose and serenity, fostering a deeper trust in life’s process.

This issue’s content speaks from the heart, with the intent to offer something for everyone, both tangible and intangible, that might add to the festive spirit of celebrating our inner light and how we can access and share it with the world.

HEALTHY LIVING HEALTHY PLANET

news briefs

TRANSFORM

Learn to Make Personal Luxuries at Home

YOUR WORK SPACE

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he GSL Organics Farm House will be offering an opportunity to learn about making soap and candles in their GSL Organics Create Your Own Luxuries classes. Participants will make three different luxury products to take home, including a 100 percent domestic soy candle with a cotton wick with a choice of fragrance; a soap that can roll into a scroll with a choice of herbs and essential oils; and a face spritzer that contains organic aloe vera.

There will be a discussion about the benefits of essential oils and their application. All products use only natural, organic and Participants at work pure essential oils and ingredients, and they are all paraben-, SLS-, gluten- and petroleum-free, as well as vegan- and vegetarian-friendly.

Candy St. Martine-Pack, a certified aromatherapist and formulator of GSL Organics healthy, clean and healing skincare to help eczema, psoriasis, acne, rosacea and anti-aging, has been making products for more than 25 years.

Imagine an environment that you LOVE and that visitors RAVE about. The space that you occupy is a critical component to your success.

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Location: 216 S. Church St., Quarryville. Two to four people per class, children 10 years and older are welcome. Sign up at 717-844-1444 or email Candy@GreenStreetLux.com or GSLOrganics.org/classes. See ad, page 44.

Health by Design Clinic and Body Contouring Open House

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ealth by Design, a natural wellness center, is holding an open house from 10 a.m. to 1 p.m., December 11. Traditional naturopath and functional medicine clinician Jeannie Peck will speak about the immune system and how to stay healthy by incorporating natural remedies and lifestyle changes.

Participants can enjoy halotherapy (salt therapy), red light therapy Jeannie Peck and far-infrared therapy demonstrations, nutrition consultations, and learn about foot detox and pain management therapies. Light refreshments and door prizes valued at more than $2,000 will also be awarded, which include an eight-session red light therapy package, full-body composition and vibrational therapy, a detox mineral wrap and a customized 12-week, weight-loss plan working one-on-one with Peck.

Location: 352 E. Main St., Ste. 100, Leola. Register at 717-556-8103 or email Info@HBDclinic.com.

The first six registered attendees will receive a foot detox the day of the event. For more information, visit HBDClinic.com. See ad, page 39.

Counseling in a Time of Chaos

hope. healing. horses trauma • anxiety • depression • self-worth spirituality • feeling “stuck” • family issues

C

ertified Spiritual Life Coach Diane Levenson is offering $10 off each session of her six-week program, Decluttering Head, Heart and Home After Divorce, which is designed to help participants navigate rediscovering just who they are after the end of marriage.

The program is based on her own experience coping with divorce and training as a coach. Sessions are scheduled individually, not in a group. As a prerequisite for the program, the client must be divorced or have filed for divorce.

Diane Levenson Levenson is a certified spiritual (non-religious) life coach, certified Law of Attraction coach and reiki master. She states, “Lancaster County has very little in the way of resources for people going through the divorce process to help them cope with the many issues that arise. I was left to figure things out on my own, so my journey began.”

Location: Alternative Healing of PA, 2298 Willow Street Pike, Lancaster. To schedule, call 717-847-3213. For more information, visit DianesLifeSolutions.com. See ad, page 12.

699 Wooltown Rd, Wernersville

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Simplicity • Peace • Integrity • Community • Equity • Service

news briefs

Shop Early and Locally This Year

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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.

”

he annual Holiday Spiritual & Holistic Bazaar will be held from 10 a.m. to 5 p.m., December 11 and 12, at Leesport Farmers’ Market Banquet Hall, with more than 60 vendors of crystals, jewelry, gemstone trees, soaps, bath products, essential oils, clothing, incense, books, salt lamps, artwork, reiki, singing bowls, pet products, readers, massage therapy, animal communicators, food and baked goods for sale and more.

A basket raffle auction will benefit the all-volunteer, nonprofit Wellness Center for Pets & Their People, which provides assistance to pet owners in need. Money and pet donations will also be accepted. Julie Barracato and her sister Lisa own Lady Lynora’s Gemstone Treasures. Barracato shares, “Tickets will be drawn at 5 p.m., December 12. You do not need to be present to win and we have a few options for picking up your winning baskets.”

Admission is free. Location: 312 Gernant’s Church Rd., Leesport.

For more information, call Barracato at 570-573-1651, email Julie@ LadyLynora.com or visit LadyLynora.com/holiday-bazaar. Visit LadyLynora.com/benefit-raffle-auction to view raffle items. Free goodie bags to the first 100 patrons each day that mention Natural Awakenings. See ad, page 19.

Yoga with a Mission

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lack Cat Yoga, of Lititz, wants to make yoga accessible for all, regardless of age, size, color, identity, mobility or economic means. They believe that every body is deserving of joyful movement and offer yoga, dance, art and many more forms of expression in a clean and safe environment.

Community “pay what you can” classes offered on Sundays include Kundalini at 6 p.m. every week; Community Yoga at 1 p.m. on the Jason and Leslie taking a class on the grand opening day. first Sunday; Community Yoga and Meditation Walk at 8 a.m. on the second Sunday; and Community Spotlight Yoga at 1 p.m. the fourth Sunday.

Black Cat Yoga practices diversity in their marketing approach and variety of instructors; equitable pricing via a house fund; and fundraising for organizations that are championing social justice and change. Owner Jenny Bones says, “We aren’t here to be just another studio on the block. Black Cat Yoga believes that yoga in all its forms can change the world!”

These statements have not been evaluated by the Food and Drug Administration.

This product is not intended to diagnose, treat, cure, or prevent any disease.

†

Location: 796 Lititz Pike, Lititz. All classes require preregistration.

For more info, call 717-500-1338 or visit BlackCatYogaLititz.com.

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Lancaster-Berks

NALancaster.com | NABerks.com

Expanded Healing Boutique and Holiday Hours

We educate before we estimate!

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ntegrative Healing Arts Studio is offering pop-up holiday shopping hours, opening 5 to 7 p.m., December 10, and 11 a.m. to 2 p.m., December 11. The boutique is usually open by appointment, but more pop-up days and times may be added, and will be listed on the website.

The studio’s boutique, Raven’s Corner Herbals & Enchantments, now includes a greater variety of crystals, handcrafted candles, aromatherapy products, loose herbs, teas and more. The majority of the items are handcrafted with love by Christina Rossi, a certified holistic health practitioner, clinical aromatherapist and herbalist.

She says, “Most of my candles are created with a specific intention in mind, like lavender for calming and sage for cleansing.

There is also a large variety of crystal candles with specific intentions, as well. I infuse reiki energy into the candles during the creation process, and those who receive them comment that they can feel the peaceful energy they provide as they burn them.”

Location: 546 Penn Ave., 2nd Fl., West Reading. For dates, hours and more information, visit IntegrativeHealingArtsStudio.org, Etsy.com/shop/RavensCornerHerbals and IntegrativeHealingArts StudioBoutique.com. See ad, page 21.

Horn Farm Center to Rebuild

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he nonprofit Horn Farm Center’s historic farmhouse was struck by lightning on October 25, destroying the second and third floors. No one was injured. Executive Director Alexis Campbell is soliciting donations by check or online at HornFarmCenter.org. She states, “There is something innately powerful about fire. It can destroy and create in an instant. In a forest ecosystem, fire can be the clearing energy that builds soil for incredible growth. While this tragic event is unbelievably challenging and we are still grieving what was lost, we are choosing to accept that fire is a gift. We trust that this disruption will lead to extraordinary growth for the Horn Farm Center.”

Over the past two years, the Horn Farm Center has adopted new leadership, grown its staff, engaged more than 160 volunteers and launched its signature land steward training program. This year, they set out to plant 10,000 trees and achieved that goal in October.

Future plans include launching a new edible forest garden demonstration project, planting another four acres of riparian trees and working with community partners such as the Keystone 10 Million Trees Partnership, funded by the Chesapeake Bay Foundation and the York County Conservation District.

Location: 4945 Horn Rd., York. For more information, call 717-7576441 or email Education@HornFarmCenter.org. To read the annual appeal letter in its entirety, visit NALancaster.com or NABerks.com.

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andreea ch /Pexels.com

Healthy older adults that ate about a half cup of walnuts every day for two years gained a modest reduction in low-density lipoprotein (LDL), the “bad cholesterol”, reports a study of 636 people from San Diego’s Loma Linda University. Other risk factors for heart health—small LDL particles and intermediate-density lipoprotein— also decreased, signaling a lower chance of cardiovascular events. “Many people are worried about unwanted weight gain when they include nuts in their diet,” says study co-author Emilio Ros, M.D., Ph.D. “Our study found that the healthy fats in walnuts did not cause participants to gain weight.”

Try Damask Rose Extract to Boost Liver Function

wasanajai/AdobeStock.com

The fragrant Damask rose (Rosa damascene), a common ingredient in essential oils and perfumes, has been used for a millennia in the Middle East to treat chest pain, menstrual bleeding, heart weakness and digestive ailments.

A new study by Iranian researchers has found that it also boosts liver function in people with nonalcoholic fatty liver disease. The 37 participating patients that took 500 milligrams of rose petal extract daily for 12 weeks had significantly better serum ALT (liver enzyme) levels compared to the placebo group.

The rose extract also reduced triglycerides, low-density lipoproteins and blood pressure, and it significantly improved metabolic syndrome markers.

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Lancaster-Berks

NALancaster.com | NABerks.com

The deep visceral fat that surrounds internal organs is a major indicator of metabolic syndrome and diabetes, but it can be decreased in women by eating an avocado each day, report researchers at the University of Illinois UrbanaChampaign. For 12 weeks, 105 overweight or obese men and women were fed a meal that for only half of the participants included an avocado. The women that ate avocados experienced a reduction in visceral abdominal fat, as well as a reduced ratio of visceral fat to subcutaneous fat closer to the skin, indicating a redistribution of fat away from the organs. Fat distribution in males did not change. ready made/Pexels.com

Eat Walnuts to Reduce Bad Cholesterol and Heart Disease

Eat an Avocado Daily to Redistribute Belly Fat

Drink More Water to Help Prevent Heart Disease Staying well hydrated throughout life could reduce the risk of heart failure, according to a study presented at the European Society of Cardiology 2021 Congress. Researchers from the U.S. National Institutes of Health reported that people that drink sufficient water every day have a reduced risk of the thickening of the heart’s left ventricle. Their conclusion was based on the analysis of 26 years’ worth of serum sodium levels in 15,792 middle-age Americans. Higher serum sodium concentration in midlife was associated with heart failure and left ventricular hypertrophy 25 years later. Few people meet daily hydration recommendations (54 to 71 ounces for women and 67 to 101 ounces for men). According to the researchers, when people drink less fluid, the concentration of sodium in the blood increases, and the body attempts to conserve water by activating processes known to contribute to the development of heart failure. “The findings indicate that we need to pay attention to the amount of fluid we consume every day and take action if we find that we drink too little,” says study author Natalia Dmitrieva. snapwire/Pexels.com

health briefs

Try Garlic to Relieve Endometriosis Pain For women suffering from pelvic and back pain associated with endometriosis (uterus growth), garlic may help. In an Iranian study published in the journal Evidence-Based Alternative and Complementary Medicine, half of a group of 60 women with the disorder were given 400 milligrams of garlic in tablets daily, and the others received a placebo. Over a span of three months, researchers found that the women taking the garlic tablets had significantly less pelvic and back pain, as well as significant reductions in discomfort during menstruation and sexual intercourse. karolina grabowski/Pexels.com

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Avoid Antibiotics to Lower Colon Cancer Risk

A clear link exists between taking antibiotics for six months and developing colorectal cancer in the next five to 10 years, report researchers from Umea University, in Sweden. By comparing the records of 40,000 Swedish cancer patients to 200,000 people without cancer, they found that taking antibiotics for at least six months increased the risk of cancer by 17 percent in the ascending colon, the first part to be reached by food after the small intestine. However, no increased risk was found for cancer in the descending colon. Those taking the most antibiotics had the greatest risk, but even a single course was associated with a small, but statistically significant risk increase.

“While in many cases antibiotic therapy is necessary and saves lives, in the event of less serious ailments that can be expected to heal anyway, caution should be exercised,” says Umea University researcher Sophia Harlid, Ph.D.

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global briefs

Green Future

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Breezy Solution

Wind Energy Can Be a Climate Change Hero Cornell University research published in the journal Climate indicates that advanced wind energy strategies could reduce atmospheric average temperatures of about 32 to 33 degrees Fahrenheit by 2199. Rebecca Barthelmie, a professor in the Sibley School of Mechanical and Aerospace Engineering, says, “Early action will reap dividends. In terms of averting the worst of climate change, our work confirms that accelerating wind energy technology deployment is a logical and cost-effective part of the required strategy.” Waiting longer to avert environmental disaster will mean more greenhouse gas reduction scenarios will be needed.

The Intergovernmental Panel on Climate Change Working Group I Sixth Assessment Report has determined that climate change is rapid and intensifying, and that Earth’s atmosphere could add 35 degrees Fahrenheit of average warming by 2040. Sara C. Pryor, a professor in the Department of Earth and Atmospheric Sciences and co-author of the research, says global wind resources exceed current electricity demand and the cost of energy from wind turbines has declined sharply. “It makes perfect sense to rapidly deploy wind energy as a key part of decarbonizing the electricity supply.”

Wind turbines are now deployed in 90 countries, generating about 7 percent of global electricity.

NALancaster.com | NABerks.com

pixabay/Pexels.com

SHIFTS HAPPEN

The UK tech company Dendra claims their drone can plant two trees per second using artificial intelligence for guidance in an effort to re-green the Earth. Their ambitious goal is to plant 500 billion trees by 2060 with 400 teams of two drone operators and 10 drones per team. The plan would plant 10 billion trees per year 10 times more cheaply than planting by hand, especially in remote areas.

First, the replanting areas are identified using a combination of satellite images and drone-collected data. Then, specialized drones carrying seedpods that contain a germinated seed and nutrients use pressurized air to fire the seeds into the ground once in proper position as determined by an algorithm. The seedpods penetrate the ground and start to grow when activated by precipitation.

The World Wildlife Fund estimates the planet is losing 27 football fields of forest every minute due to deforestation. Dendra CEO Susan Graham says, “We need to use technology to scale up our restoration efforts, and the scale we’re talking about is tens of billions of trees every year. We’ll be able to see the ecosystems that we’ve restored from space.”

tom fisk/Pexels.com

Planting 500 Billion Trees

Holy Smoke!

Forever Chemicals in Indoor Air

graphic&IllustrAdobeStock.com

University of Rhode Island research published in Environmental Science & Technology Letters describes a new technique for measuring the presence of per- and polyfluorinated alkyl substances (PFAS) in indoor air, which found them in kindergarten classrooms, offices, laboratories and a home. We have known about toxic “forever chemicals” in food and drinking water, and it seems they are also ubiquitous in the air.

PFAS are a class of approximately 9,000 chemicals used to improve stain, water or heat resistance in products. The public health concern is that they don’t break down in the environment. PFAS accumulate in animals and humans and are linked to health impacts including cancer, birth defects and immune suppression.

The scientists think PFAS enter the atmosphere when compounds break off of treated products like coats or carpets and attach to dust. “It’s an underestimated and potentially important source of exposure to PFAS,” says study co-author and Green Science Policy Institute Senior Scientist Tom Bruton.

According to the Institute, schools and offices can protect students and employees by replacing carpeting, but that doesn’t prevent PFAS from entering via coats or shoes. Bruton writes, “As long as they continue to be used in products, we’ll all be eating, drinking and breathing PFAS. We need to turn off the tap and stop all unnecessary uses of PFAS as soon as possible.”

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community spotlight

Grey Muzzle Manor Helps People and Animals

by Sheila Julson

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ifelong animal lover That realization prompted Marcy Tocker, founder Tocker to switch majors and of nonprofit Grey study psychology. She holds a Muzzle Manor, started college bachelor’s degree in psycholat Penn State with the goal of ogy from Penn State UniverMarcy Tocker and her certified animal assisted becoming a veterinarian. She’s sity and a master’s degree in psychotherapy dog, Emmett. been riding horses since she counseling from Immaculata was 5 and credits her horse, Fancy, with University. In grad school, she started a helping her through challenging times. foster and rescue program for animals with “That’s when I started to wonder how they special needs and a hospice for sick animals. could help other people,” she reflects. “I reHer vision was to open a facility where member thinking how amazing it was that people could receive mental health treatFancy knew how I was feeling and how she ment through equine psychotherapy, animal helped me through it.” psychotherapy and other holistic approach-

es. She wasn’t quite sure how to achieve that goal, but the process of opening Grey Muzzle Manor ended up happening organically.

Tocker bought a four-acre farm and soon friends and relatives began stopping by in search of a reprieve from stress.

“People came after a hard day and asked if they could just hang out and visit with the animals,” she says. “I saw their experiences and realized that my animal therapy facility was already happening.”

Today, Grey Muzzle Manor exists on 45 acres housing 16 horses—six of which belong to Tocker, and the rest are boarding, permanent residents, many of which are used for therapy—17 cows, four potbellied pigs, two goats, seven dogs, one cat, a multitude of chickens and ducks, and a turkey.

The multifaceted facility offers services such as the Support for Animals and Families Enabling Recovery (SAFER) program which provides temporary foster care for people’s pets if they are facing homelessness, domestic violence or enrollment in an addiction treatment program.

“The goal is reunification,” Tocker explains.

“We can take the animals into foster care and return them when the person is ready to accept them. They’re our best friends. How can we tell somebody to go get help, but expect them to abandon the one being in their lives that is always there for them?”

Grey Muzzle Manor’s community outreach program also helps people that need pet food, supplies or assistance with veterinary care. In November 2020, they became From

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Nature’s Intuition

1390 Harrisburg Pike · Lancaster 610-763-0434 · NaturesIntution.net 14

Lancaster-Berks

NALancaster.com | NABerks.com

a certified Stable Moments location. The equine-assisted learning program pairs children in foster care with a horse and mentor that they meet with weekly for 10 months. By spending time with horses, the children develop skills to become healthy and functioning members of society and overcome trauma.

Tocker recently launched a therapeutic riding program. Because animals live in the moment and live their lives with acceptance and non-judgement, humans can learn from them. “When trauma occurs, we go into ‘fight, flight or freeze’ mode.

When we perceive danger, it can be difficult to trust people’s motives after we’ve experienced trauma. Animals also operate in flight, flight or freeze, but they don’t become anxious, judgmental or worry about what others are thinking. They don’t worry about what happened yesterday or what will happen tomorrow.”

Horses, in particular, are sensitive, Tocker says. They can feel everything humans feel, and thus reflect emotions back toward us. Animal therapy can be used in conjunction with traditional therapy. Tocker says.

“I wanted to create a place where people and animals know they belong, and that they matter and mean something.”

Grey Muzzle Manor is located at 164 Blattadahl Rd., in Mohrsville. For more information, call 610-655-5271, email MTocker@ GreyMuzzleManor.org or visit GreyMuzzle Manor.com. See ad, page 50.

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Plus your “2 Cents” could win you a $100 Visa gift card!

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www.curepenn.com December 2021

15

Natural Awakenings Lancaster-Berks presents: THE

2021 HOLIDAY GIFT GUIDE C u l t i vat i n g w e l l n e s s , s u s ta i n a b i l i t y , c re at i v i t y a n d a t h r i v i n g l o c a l c o m m u n i t y

by Lauren Sophia Kreider

A

t a time when the world’s challenges may feel insurmountable, supporting local artisans and businesses is a simple way to make a big impact this holiday season. Lancaster and Berks counties are home to a vast array of small businesses, talented artisans and resilient entrepreneurs that have weathered the storm brought on by a fierce global pandemic.

From handcrafted, fair trade rugs and international home goods to locally crafted essential oils, chai tea and pet treats, and spas offering guided meditation, salt therapy and shamanic therapies, there are plenty of eco-friendly, wellness-driven, handcrafted items from which to choose. The Gifts That Give Hope alternative gift fair, held on December 12, enables attendees to donate money to charitable organizations in their loved one’s name and features vendors selling fair trade, socially conscious, handmade goods.

We’ve highlighted just a few of the many locally run businesses committed to quality merchandise and services and supporting local artisans and creatives, nurturing wellness and empowering the local and global communities.

GIVE GIFTS. GIVE HOPE. CHANGE LIVES.

Only the

BEST for Your PET

Lancaster's New Destination for Dog and Cat Lovers Our Own Baked Pupcakes, Meals & Treats Holistic and Nutritious Quality Foods & Supplements Durable, Non-Toxic Toys to Stimulate your Pet A Curated Selection of Pet Apparel and Accessories

@ Farm & Home Center

16

Basset & Lab

MORE INFO:

1352 Harrisburg Pike · Lancaster (next to Brimmer’s) BassetAndLab.com · 717-288-1200

GIFTSTHATGIVEHOPE.ORG/LANCASTER

Order Online for Local Delivery or In-Store Pickup

1383 ARCADIA ROAD, LANCASTER, PA 17601

Lancaster-Berks

NALancaster.com | NABerks.com

L'Chai’m

Bringing Health to People in an Accessible Way Jenny Schulder has carefully crafted her chai over the course of 10 years, giving it the name L’Chai’m, which translates to “to life” in Hebrew. Schulder seeks to make healthy living accessible and fun through down-to-earth gatherings at local shops and studios, serving her chai masala as she educates on wellness topics. L’Chai’m chai is available online and in Lancaster City at Blade and Spade, Radiance, Lemon Street Market, Nature’s Intuition, My Aunt Debbie, Move It Studio and Ellister’s Elixers.

Schulder says, “Health is something that can be cultivated through the conscious choices that we make each and every day and starts by building good habits. It does not have to be expensive or feel out of reach.”

For more information, visit JennySchulder.com.

The Salt Lounge

An Oasis of Wellness

Offering salt therapy sessions, guided meditation, massage, reflexology and reiki, The Salt Lounge is passionate about nurturing wellness and health in their clients. During a 45-minute salt therapy in specially designed halo chambers, clients rest in lounge chairs and breathe dry salt aerosol. Salt therapy is believed to benefit those with such conditions as sleep apnea, eczema, allergies, asthma, sinus infections and more. It is available for groups of up to six people and perfect for date night or a girl’s night out.

The Salt Lounge features Paisley and Company bath products, Raaka unroasted chocolate, salt lamps and Plant People supplements. A special of three salt sessions for $45 is offered for all new clients. Gift certificates are available for purchase and make an ideal holiday gift.

Location: 4 Wellington Blvd., Ste. 110, Wyomissing. For more information, call 610-743-4613, email Info@TheSaltLounge.net or visit TheSaltLounge.net.

NAUGHTY OR NICE DAY ecial p S HOLI ARD C T F GI

Mention this ad to receive: $100 gift card for $90 $200 gift card for $175 $300 gift card for $250 Gift cards can be redeemed starting Jan 1, 2022. Gift card purchases are redeemable for the following categories: Retail, Sanctuary Spa Services, and Shamanic Healing with Jocelyn or Liz. Excludes Massage Therapy and services with Alli.

marketplace

Fair Trade Rugs • Home Decor • Gifts 19 East Main St, Lititz 717-721-8800 bunyaad.com formerly the Bunyaad Rug Room at Ten Thousand Villages in Ephrata

2619 Leisczs Bridge Rd Leesport, PA 610-823-4410 SoulCenteredWellness.org MYSTICAL BOUTIQUE is open: Wed 11-6 | Thur 11-6 | Fri 11-4 Sat 10-2 | Sun 10-1 December 2021

17

Herbal Products for Wellness & Bodycare F Organic Clothing Crystals & Gemstone Jewelry Personal Altar Items Books F Tarot F African Baskets Massage F Reiki F Meditation

Bunyaad Marketplace

Fair Trade Rugs, Home Décor, Toys and More

Located on Main Street in Lititz, Bunyaad Marketplace features more than 1,500 hand-knotted fair trade rugs from Pakistan, made by fairly paid adults.

Moving their rugs from the Banyaad Rug Room at the former Ten Thousand Villages (TTV) store, in Ephrata, Bunyaad Marketplace opened its doors in Lititz in December 2020, adding to its rug inventory many of the fair trade lines previously sold at the TTV store, including Equal Exchange, Fair Trade Federation Friends and Burlap & Barrel.

Bunyaad Marketplace also features a full line of fair trade spices, organic baby and pet toys, jewelry, quilling cards, holiday décor and handmade kitchenware from Guatemala to the West Bank and much more.

13 W. Grant Street Lancaster, PA

717.290.1517

We’re open: Tue, Fri 9:30-5 Mon, Wed, Thu 10-5

Visit us online for Events and Classes HerbsFromTheLabyrinth.com/Events

Jenni Leister, who co-owns the store with her husband, Yousaf Chaman, enthuses, “Though items are available for purchase online, nothing replaces a visit to our store. We love when kids visit, and even have tunnels under our rugs for them to climb through while their parent shop.”

Location: 19 E. Main St., Lititz. For more information, call 717-721-8800 or visit Bunyaad.com.

SPICE UP THE HOLIDAYS Retail Store

30 E Main Street, Lititz Mon-Sat 10-5 | Sun 12-4

for everyone on your gift-giving list

with Gift Cards that can be used for cooking classes and in our retail store

Gourmet Tools & Gadgets Specialty Foods Premium Herbs & Spices

Cooking School 1180 Erbs Quarry Rd, Lititz

A state-of-the-art cooking school with classes for Kids, Teens and Adults. www.ZestChef.com 18

Lancaster-Berks

HOLIDAY HOURS: Mon-Sat 10-6 and Sun 12-5. OPEN Christmas Eve 10-2.

NALancaster.com | NABerks.com

The Mystical Boutique at Soul Centered Wellness

Holiday Spiritual & Holistic Bazaar

Full-Service Wellness and Spiritual Center and Boutique

Soul Centered Wellness, in Leesport, uses shamanic and holistic therapies to aid individuals in nurturing wholeness and healing in mind, body and spirit. The center’s Mystical Boutique sells diverse handcrafted items from local artisans, as well as essential oils, ritual herbs, flowers and supplements and more than 50 types of crystal jewelry. The boutique also carries cannabidiol (CBD) tinctures, smokables, teas and pet products, plant medicines used for grounding, releasing and centering, ceremonial-grade cacao and sustainably sourced sage and palo santo.

All CBD products are 10 percent off and first-time shamanic sessions are 20 percent off through December 31.

with Benefit Raffle Auction

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

Location: 2619 Leiscz Bridge Rd., Leesport. For more information, call 717-269-9820 or visit SoulCenteredWellness.org.

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Handcrafted, Unique Gifts for Health & Wellness Lovers Purity-tested essential oils, oil blends, hand-crafted soaps, inhalers & more Nourishing, nontoxic, unadulterated bath & body products and perfumes Aroma Jewelry to brighten appearance & emotional health

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48 Slaymaker Hill Rd | Kinzers · 717-587-3990 Visit our online shop at INSHANTI.COM Join us for the HOLIDAY OPEN HOUSE on Dec 2, 3 & 4 December 2021

19

Gifts that Give Hope

Alternative Gift Fair Supports Charitable Organizations The 14th annual Gifts that Give Hope alternative gift fair will take place on December 12 from 10 a.m. to 3 p.m. at the Farm and Home Center, in Lancaster. The event champions 30 local and global organizations committed to fighting poverty, improving health care, increasing safe and affordable housing and education, reducing trafficking and caring for the planet.

Marketplace vendors will sell fair trade, socially conscious, handmade items, and Father Christmas will read stories while Music for Everyone and Scaling Walls a Note at a Time provide live music. Food trucks will also be on hand.

Organizer Jenn Knepper says, “Everyone feels tired of consumerism and the emphasis on getting more stuff. This event is an alternative to that mindset. Your gifts are going to organizations that are important to your loved ones.”

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Location: 1383 Arcadia Rd., Lancaster. For more information, email Lancaster@GiftsThatGiveHope.org or visit GiftsThatGiveHope.org/Lancaster.

Zest!

A Culinary Adventure Featuring unique items and specialty foods, Zest! kitchen store has something for everyone passionate about cooking or eating. Located on Main Street in Lititz, Zest! retails gourmet tools and gadgets, local and specialty foods and cooking classes.

The store boasts 200 spices from around the world, SMEG small appliances, Old-World Christmas ornaments, French presses, cookbooks, charcuterie boards, Lodge cast iron and Peugeot pepper mills. Gift certificates are a perfect choice for gifts for the host or hostess and the foodies. “A visit to Zest! is a culinary adventure for those who love to cook, and those who love to eat,” reflects owner Sharon Landis.

Location: 30 E. Main St., Lititz. For more information, call 717-626-6002 or visit ZestChef.com.

Lady Lynora’s Gemstone Treasures & Gifts @ Leesport Farmers Market, Building 1

Unique Designs Optional Personalization

10% off

25% off

Online Orders Use code: NATURAL Expires Dec. 31, 2021.

20

Lancaster-Berks

Gemstone Trees Jewelry & Crystals Wild Berry Incense The Mountain Shirts Bags & Tapestries Statues Singing Bowls & more

with code NATURAL

OilyHounds.com

312 Gernants Church Road, Leesport, PA

Open Weds 9am-6pm  Ladylynora.com

NALancaster.com | NABerks.com

Julie@ladylynora.com  (570) 573-1651

Oily Hounds

Wooden Essential Oil Storage Products Oily Hounds, a small wood shop owned by nurses Mark and Angela Mohn and located in Boyertown, offers handcrafted wooden racks for organizing and displaying essential oils and other wellness products. Eight styles of racks are available, including a large wall shelf with an open back and a round table shelf in two sizes. Each piece can be customized with a choice from 25 stains. Items range in cost from $4 to $80.

Include the code NATURAL and receive 10 percent off the order.

For more information, visit Etsy.com/Shop/OilyHounds.

Basset & Lab

Healthy Treats for Pampered Pets Basset & Lab caters to canines and felines with a wide selection of bakery treats from their B&L Bistro, and provides the best in healthy, chemical- and GMO-free, non-processed, whole foods, treats, pupcakes and toppers. They have a curated selection of the highest-quality foods and supplements and the best in durable, safe, non-toxic toys, apparel and accessories to suit the most discerning pups and kittens. Furry friends are welcome to visit the boutique, and local purchases can be delivered. "Our pets are part of our family, and we want to be sure that we are giving them a healthy, long life,” says owner Alison Bowser.

Location: 1352 Harrisburg Pike, Lancaster (next to Brimmers). For more information, call 717-288-1200, email Info@BassetAndLab.com or visit BassetAndLab.com.

INTEGRATIVE HEALING ARTS STUDIO

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4 Wellington Blvd. Wyomissing 610.743.4613 http://thesaltlounge.net 4 Wellington Blvd. Wyomissing 610.743.4613 http://thesaltlounge.net 4 Wellington Blvd. Wyomissing 610.743.4613 http://thesaltlounge.net

12/31/21

Integrative Massage & Bodywork Reiki · Holistic Nutrition Aromatherapy & Herbal Medicine

PLUS Herbals & Enchantments Crystals · Flower Essences Essential Oils · Natural Body Care Gifts and more Visit our studio online & by appointment

546 Penn Ave · West Reading IntegrativeHealingArtsStudio.org

610-451-9577 December 2021

21

business spotlight

Queen and Vine streets through this renovation to bring more jobs, grow businesses and offer public gathering space for residents.

Supporting Diverse Entrepreneurship

Some of ASSETS’ staff and board tour Southern Market’s construction site.

Southern Market will serve as a launchpad for 10 diverse chefs working at individual stations. The thriving, open environment allows them to showcase their own special menu items. While working at the food hall, the chefs will receive the support, training and experience needed to eventually open their own restaurant, catering or pop-up business. If a chef becomes successful and leaves Southern Market, another up-and-coming chef can move into their station.

The first three confirmed chef vendors are Jessie Turno, owner of Butter and

Multicultural Southern Market Food Hall Opening in January

by Sheila Julson

L

ancaster’s Southern Market, added to the National Register of Historic Places in 1986, will again serve as a thriving community hub centered around food. Scheduled to open in January 2022, the new Southern Market will be a world-class, multicultural food hall and incubator space for restaurant startups. The venue will also have a central bar, a coffee shop, coworking desks and offices, meeting spaces, retail space and community rooms.

Originally built in 1888 as a farmers’ market, the building was the first major project designed by local architect C. Emlen Urban and operated as a marketplace until 1986. Since then, the Lancaster Chamber, the city council and the nonprofit group ASSETS, which focuses on transforming the community through ethical and inclusive business, have used the building as office space.

The Southern Market revitalization effort is led by Willow Valley Communities, Lancaster Equity and ASSETS. In 2019, Lancaster Equity purchased Southern Market with the vision of reigniting the structure's role as a community catalyst that celebrates the city’s diversity and supports local entrepreneurs.

Willow Valley Communities was brought on as a partner to manage the construction and daily operations of the building. ASSETS sits on the 20-member board of Lancaster Equity and holds permanent office space in Southern Market. Additionally, ASSETS seeks to ensure that the Southern Market food hall reflects and supports the community that surrounds it, while achieving its mission of offering business training, financing and consulting to Lancaster’s diverse business community—especially women and people of color. This includes providing startup support and training for the 10 food hall chefs involved with the project.

Along with serving the Lancaster community, the Southern Market project will be a resource for surrounding areas. The partnership among Willow Valley Communities, Lancaster Equity and ASSETS intends to make a positive impact and transform the downtown intersection of

22

Lancaster-Berks

NALancaster.com | NABerks.com

Bean, a café specializing in specialty blend coffees, espresso and scratch-made baked goods and pastries; Bushra Fakier, of Flavors of Morocco, offering foods highlighting the authentic Moroccan experience with a flair of Indian cuisine; and Jonathan “JP” Forbes, owner of ‘X’ Marks the Spot, featuring a menu of modern and classic Southern soul food.

Tina Campbell, chief executive officer of ASSETS, affirms that Southern Market is integral to her organization’s work. “The building sits at the fulcrum between an economically thriving corridor of Lancaster and areas that have historically been disinvested economically,” she says. “We believe that this building can help create equitable economic growth in the city.

Our vision of an equitable and prosperous economy that works for everyone can best be fulfilled in this space.”

The mission behind Southern Market is to act as a jobs pipeline between the Lancaster community, the food hall and its vendors, and to reflect and support the surrounding community.

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Southern Market is still seeking aspiring chefs with a great customer service ethic. Those interested in a startup station can apply for the vendor selection process on the website. There are many other job opportunities available at Southern Market, with a focus on hiring from within the community.

Southern Market is tentatively scheduled to operate Wednesday through Sunday through the spring of 2022. The venue will eventually be open seven days per week once supply chain shortages ease and staffing is secured.

For more information about jobs or vendor selection, visit SouthernMarketLancaster.com/jobs and SouthernMarket Lancaster.com/vendors. To connect with ASSETS about supporting this project, contact Jobany Bedoya at Jobany@ AssetsPA.org or 717-393-6089, ext 237. See ad, page 5.

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

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23

The Power of Gathering in Community

by Linda Sechrist

H

ad the intellectual achievements of human culture evolved during a revolution based on living systems in the natural world rather than one of rapid industrial growth and resource consumption, we might be experiencing interconnectedness instead of divisiveness during this time of social and ecological crisis.

A nature-focused revolution embracing humans as an integral part of the Earth’s natural systems would have instilled a deeper understanding of the wonders of the human body as a living system imbued with inner intelligence, as well as the intelligence of the non-human living world. This perspective, held by Native Americans, would have helped to create sustainable human communities that flourish by connecting, collaborating, cooperating and communicating.

With such approaches as wisdom circles, story circles, power of eight intention circles, support groups, prayer circles and dialogue circles exploring conflict solutions, Western minds are just beginning to comprehend how small-community experiences of fellowship and communion can assuage feelings of separation and isolation, and create inner experiences of wholeness and belonging.

Mentoring Each Other Although not always sharing a common geographical location, small communities formed around common interests and shared values enable emotional healing. The ManKind Project (MKP), which describes itself as a “men’s community for the 21st century,” has more than 1,000 peer-facilitated groups in 22 countries in which men mentor each other through their life passages.

“In our MKP communities, there’s a sense of shared commitment 24

Lancaster-Berks

NALancaster.com | NABerks.com

Sharing Sacred Space Jean Shinoda Bolen, a Jungian psychiatrist, activist and author of Moving Toward the Millionth Circle: Energizing the Global Women’s Movement, encourages everyone to follow a path with soul and take on a personal assignment that contributes to change, while relying on the support of circle communities of like-minded individuals. “Fundamental principles applicable to any group include creating sacred space, listening with compassion and for wisdom, speaking from the heart and personal experience, inviting silence and reflection when needed, taking responsibility for your experience and your impact on the circle, keeping the confidence of the

fizkes/AdobeStock.com

Circles of Healing

and the shared values of accountability, authenticity, compassion, generosity, integrity, respect, leadership and multicultural awareness, along with a shared vision pointing us in the direction we want to go together,” says Boysen Hodgson, MKP-USA communications director. “While MKP’s mission statement informs our work, in New Warrior Adventure training, each man creates a personal mission statement. Mine is, ‘I transform culture by designing change, building bridges and co-creating space for connection.’”

According to Hodgson, when a man shares how he hears his inner voice for the first time along with his story in another man’s story, he becomes aware of his interior capacities and cultivates internal and external listening skills. By sharing personal stories, men experience epiphanies that can result in connections and bonding.

Douglas Bonar, a 35-year veteran of mental health counseling and owner of A Center for Wellness, in Pinellas Park, Florida, has been facilitating men’s groups for 22 years. Men and occasionally women that have been court-ordered to undergo counseling with Bonar for 29 weeks after their incarceration learn the value of growing together in community.

“I initiate the uninitiated who’ve never heard about the powerful impacts of respectful, attentive listening without judgement, giving/receiving feedback and support, and learning about successes and failures in the company of community,” says Bonar. “Actively engaging the minds, hearts and energy of people participating in community makes experiencing emotional healing possible. Feeling truly heard and deeply listened to and comprehending life from a multisensory human perception and a sense of oneness can lead to understanding that we are never alone, the universe is alive—conscious, intelligent and compassionate.”

More about progress than perfection, Bonar’s unique Roots and Wings Way of Wholeness approach to healing in community tills the soil of an inner world and plants seeds via the introduction of guidelines for creating authentic power, spiritual growth, levels of consciousness, coherence, the realization of one’s true self as more than an enculturated personality, the Noetic experience of oneness, humans as energetic beings, emotions as energy in motion and a coherent energetic field that the HeartMath Institute notes creates synchronization, or entrainment, between the heart and mind, as well as a sense of unity.

circle and making decisions when needed by consensus,” says Bolen, whose active events include a prayer circle and another with women she has been together with since the 1980s.

“The more frequently a circle meets to fully witness one another’s life stories, including all the changes and crises, a growing trust and heart connection occurs and a coherent energy field is created,” says Bolen. At the beginning of her circle gatherings, upon hearing the tone of a Tibetan bowl, she says, everyone immediately drops into coherence; a state of connectedness in which the whole is greater than the sum of the individual parts.

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Cultivating Deep Listening As the host of New Dimensions, a nationally syndicated radio program that addresses cultural shifts, Justine Willis Toms has deeply explored interconnectedness with some of the greatest minds on the planet, including the Dalai Lama and physicist David Bohm. Referring to her circle communities as “friends of the heart,” she enthuses, “When I am deeply listening to another or speaking authentically aloud in a circle of trust, I get to hear myself in a way that I don’t if I’m only listening to what is in my head.”

Recalling a tumultuous time in her life, Toms relates a profound healing experience that occurred in a circle community in which she and her husband had been participating since the 1980s. “This particular circle usually gathers for an entire weekend. On one, I arrived in deep distress—so much so that on Friday I began pouring out my fears, anxiety, blame and judgements. I raged through the night and didn’t stop until after breakfast on Saturday, when I felt complete, totally heard, emotionally healed and revived.”

From a sense of peace and clarity, Toms knew that healing occurred because of the circle’s capacity for deep listening. “We know and trust the true genius that each of us is, and we know how to not be afraid for each other when life is in a rollercoaster cycle and we’re at the bottom, but don’t want to pull the brake because we’ll never have the momentum to go back up.

This is the power of a circle of friends of the heart who love you,” says Toms, who

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shares a favorite African saying, “‘A friend is someone who knows your song and sings it to you when you have forgotten it.

Those who love you are not fooled by the mistakes you’ve made or the dark images you hold about yourself. They remember your beauty when you feel ugly, your wholeness when you are broken, your innocence when you’re feeling guilty and your purpose when you are confused.’”

Connecting through Common Emotions Physician Jennifer Phelps, owner of Phelps MD Integrative Medicine, in Redding, Connecticut, is a trained facilitator of small groups who has worked in communities traumatized by natural disasters and human-caused catastrophes in her role as a faculty member of the Center for MindBody Medicine, in Washington, D.C. “Where individuals listen to the grief and loss of others, emotional healing can be quite profound. Sharing stories in community, we learn we’re not alone and isolated, but rather related and connected in our human emotions,” says Phelps, adding that in groups of fewer than six people cohesiveness dissipates, leaving only conversation and cross-talk.

The process of human and community development unfolds from within each person, relationship and community. According to Cate Montana, of Kula, Hawaii, author of The E-Word: Ego, Enlightenment & Other Essentials, awakening to the illusion of separation, which can happen in community, sparks healing. “The persona of an individual as only a body and mind is the big sleep,” advises Montana, whose life work has been about waking people up to the truth of their essential spiritual nature and giving them tools for a more fulfilling life.

Having experiences of fellowship and communion with like-minded people can make it possible to observe and understand how ego and mind function, and to become aware of crippling social programming which fragments, separates and divides us. Experiencing a sense of wholeness in such an environment allows for healing naturally on many levels.

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

Ideas for Starting and Maintaining a Circle

by Justine Willis Toms When I tell someone that I’ve been meeting in a circle with the same people for more than three decades, they invariably ask, “How can I have that in my life?” They are eager to hear my stories, but feel overwhelmed about how to start a circle of their own.

While those first steps feel like the biggest steps, they are really baby steps.

Best Practices for Circles These agreements have helped circles to function more successfully for all participants.

Three-step advice: 1. Make the commitment and write it down 2. Put out the call 3. Be consistent

n Consider it a sacred space n One person speaks at a time n Speak and listen from the heart

Step One: Set forth a clear intention.

Years ago, I learned from Rev. Mary Manin Morrissey that everything is born twice: first in the imagination and then into the world. In the beginning, you will not know all the details, but you need to be clear in the overall intention of starting a circle and meeting regularly. Instead of saying, “Having a circle in my life is a good idea,” say, “It’s as good as done; I’m going to make it so no matter what.” Then write it down. This anchors it into the world of manifestation.

n Encourage and welcome diverse

points of view

n Listen with discernment instead

of judgment

n When in doubt or need, pause and

silently ask for guidance

n Share leadership and resources

Step Two: Put out the call.

After making the inner commitment, you need to tune into other people that want to travel with you. It doesn’t take a lot of people to begin; one or two others will be fine.

Talk to a friend about this idea. You may feel awkward at first, but be assured there is a field of energy holding you—humans we have been circling since the dawn of history.

If people turn you down, do not be discouraged. Trust that the perfect people will begin to show up. It is my experience that if even two people meet using circle principles on a regular basis it acts as an attractor for others.

n Decide together how decisions

Step Three: Meet on a consistent basis.

Put your circle time in your calendar as an important event. Keep this commitment just as you would a medical or dental appointment. Show up and keep the appointment even if you are the only one. There will be times when you feel too tired to go. Go anyway. Afterwards, you’ll be truly delighted you went. Being sporadic in your meeting time will create a “leaky container”. Meeting consistently builds a powerful and vitalizing bond.

n Speak from your own experiences

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n Work toward consensus

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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-

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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: LB1221) 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 Dec. 31, 2021.

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717-299-6228

fit body

Holiday Zen

Stress-Free Fitness and Self-Care

by Maya Whitman

D

Cancelling Guilt, Staying Healthy

espite our best efforts, holiday time can frazzle our nerves and snag us in an unhealthy loop of overindulgence. To combat holiday pressure, the Mayo Clinic suggests maintaining a regular exercise program and investing in me-time activities like meditation and deep breathing.

Movement and simple self-care, even for a few minutes, can lower cortisol levels that often contribute to excessive food cravings. Walking, going for a run, lifting weights, or getting into the pool or onto the yoga mat can help us enjoy the season with less angst.

With simple strategies, enjoying the office party dessert table doesn’t have to get us off track. “One of the greatest gifts you can give yourself when reaching for a cookie is to be in full approval of eating it. Let your experience of eating it be clean, present and so free of resistance that you can really experience it,” says Maria Miller, a spiritual life coach in Oceanside, California.

Stephanie Mansour, host of the weekly national PBS health and fitness show Step It Up with Steph, also opts for a no-stress approach, especially when it comes to working out. “When cortisol levels are through the roof, we crave fattening, salty or sweet foods. Studies have shown that people have a more positive body image just after five minutes of exercise,” says the Chicago-based wellness coach. “This mindset is huge when it comes to eating healthier and taming holiday cravings.”

Bolstering neurotransmitters through good nutrition can take the edge off the to-do list or a gloomy winter day. “When we fuel our bodies with a variety of whole foods, we are also supporting healthy brain function, which has a direct impact on our emotions,” says Teigan Draig, a life coach in Spencerville, Ohio. Draig suggests berries, citrus fruits, fresh fish, turkey, walnuts, almonds, avocados and eggs to boost serotonin and dopamine levels, “which improve mood and help to reduce the effects of stress and anxiety on the body.”

foto helin/AdobeStock.com

Prioritizing Self

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Most of us are short on time, but committing to good health doesn’t require hours at the gym. “Many of my clients are looking for fast, simple workouts that they can squeeze in during the holidays,” says Mansour. “Set the timer for five minutes and get down on the floor to do ab exercises. Doing leg lifts, bicycle abs and crunches for five minutes is an excellent way to fire up the core.” She also suggests setting the morning alarm or going to sleep at night five minutes earlier to do some stretches in bed. “If you’re cooking, you can do squats in the kitchen while a smoothie is blending or calf raises while stirring a pot on the stove.”

For Miller, putting on some music and dancing in the living room is a sure way to get a boost. She is also a fan of guilt-free, unplugged intervals of shut-eye: “Five-to-25-minute power naps are a great way to rest and recharge with a very high return on your investment of time.” During the winter months, it can be easy to turn to screens for distraction and as a way to cope with the stress of the season. Miller reminds us to nourish our souls and get out

Inhaling Peace

Conscious breathing makes the effects of workouts go further and halts the cascade of stress hormones. “Whatever fitness routine you’re doing is fine, just always breathe through your nose. Mouth breathing triggers cortisol release,” says Ed Harrold, breathwork and performance coach in Draper, Utah, and author of Life with Breath. “When we slow the breath rate, we encourage a relaxation response. We can manage the release of cortisol by inhaling through the nose, slowly from the belly to the collarbone and exhaling slowly through the nose by gently drawing the belly back into the lower spine. This is called diaphragmatic breathing and is our proper breath, even during exercise.”

For nature, winter is a time of repose from which we can take a cue and enjoy the moment. Draig muses, “Mindfulness requires us to be present in the here and now, rather than worrying about the to-do list or stressing over holiday finances.”

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n If you know you’re going to be out for holiday cocktails and sweets, commit to eating an additional serving of greens, perhaps by putting extra greens in your lunch salad, eating sautéed spinach before you leave for the party or adding greens to your protein shake in the morning. n Set up a “self-care corner” in your home and stack it with motivational books, journals, candles and a cozy blanket.

Designate this home sanctuary as a place you can go for peace, quiet and enjoyment without electronics.

Join a Growing Online Spiritual Community

n My clients have enjoyed using meditation apps that focus on a topic. Insight Timer has meditations that focus on self-care, weight loss and sleep. I like the prayer app Hallow for people who are looking to improve their prayer life or do a meditation while praying.

From Ed Harrold: n Practice diaphragmatic breathing while walking, then take it into whatever exercise routine you enjoy. If you feel the need to mouth-breathe, slow down and reestablish a steady rhythm of breath. n Use your breath as a tool to stay in the present moment; don’t place energy on outdated thought-forms. Be aware that you are exactly what the world needs right now, and the gifts you bring to the table are always big enough.

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s we head into the holidays, a gift that many of us wish for is a strong immune system to protect us not only from serious illness, but also from wintry coughs and sniffles. Robust immunity rests on three pillars, research shows: getting at least seven hours of sleep a night to allow immune functions to reboot; daily exercise to stimulate the production of white blood cells that fight off harmful bacteria and viruses; and plant-based foods to supply the antioxidants and phytochemicals needed to reduce inflammation and keep cells humming happily.

In addition, we can enhance immunity by adding specific adaptogens and mushroom powders into our daily routine. These study-proven substances perform specific functions in the immune system that boost our resistance to illness. As powders, they can be easily added into drinks or foods, and they can also be taken as tinctures or pills.

Modulating Immunity with Adaptogens Used for millennia in China and India, adaptogens are plants that keep the body in balance by helping it adapt to stress. They interact with the hypothalamic-pituitary-adrenal axis, a complex system of glands, hormones and receptors that helps manage homeostasis, stress responses and energy metabolism. “Adaptogens are a great way to boost immunity, especially if you are constantly sick and run down due to feeling stressed,” says Heather

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Hanks, a Plymouth, Michigan, nutritionist with USA Rx. Adaptogens typically take two or three weeks to become effective; follow package directions for proper dosage.

Astragalus (Astragalus membranaceus), an herb called locoweed in the U.S., boosts immune function by increasing natural killer cell activity and enhancing the function of macrophages, the “immune sentinels” that reside in tissues. A recent review suggests that long-term use of astragalus might help prevent colds, and taking it for up to six weeks may relieve seasonal allergy symptoms such as runny nose, itching and sneezing. It has also been shown to improve recovery after illness, disease or prolonged stress and to help post-chemotherapy patients regain health. Polish researchers found that rowing team athletes given 500 milligrams of astragalus root extract each day for six weeks had immune systems that recovered faster after strenuous exercise.

Panax Ginseng, a perennial plant from East Asia, keeps the immune system in balance by regulating its components, including macrophages, dendritic cells and both T and B cells. It improves resistance to illness and microbial attacks, helps counter stress, controls inflammation, improves cognitive functions and has been found effective in the treatment of cancer, neurodegenerative disorders, insulin resistance and hypertension.

Tulsi (Ocimum tenuiflorum), also known as holy basil, “enhances the immune response, protects the body against bacterial and viral infection and promotes clear and comfortable breathing,” says Ameya Duprey, a certified Ayurvedic practitioner in Nevada City, California. Studies show that it also helps prevent liver, kidney and brain injury by protecting against the genetic, immune and cellular damage caused by pesticides, pharmaceuticals and industrial chemicals.

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taken as a powder that can be added to foods like smoothies, cereals and stir-fries.

Reishi mushrooms increase the activity of killer cells and lower inflammation in white cells, warding off infections. “They are used by cancer patients, as they support a healthy immune system, have antioxidant properties and may prevent or treat infections,” says Linda Strause, Ph.D., an adjunct professor of human nutrition at University of California San Diego, whose husband with brain cancer was encouraged to take the mushrooms as a supplement. helping women achieve their

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Cordyceps (Cordyceps sinensi) is harvested from the larvae of caterpillars in the high Himalayas. In a randomized, eight-week Korean study of 79 adults, supplementing with 1.7 grams of cordyceps extract daily led to a significant 38 percent increase in the activity of natural killer cells that protect against infection. It has been used traditionally to treat fatigue, sexual dysfunction, asthma, kidney problems, high blood pressure and weak hearts.

Turkey tail (Trametes versicolor) contains a compound called polysaccharide-K that stimulates the immune system. It also acts as a prebiotic, which promotes the health of the gut microbiome, a key player in immunity. A Harvard Medical School study of 22 healthy people found that taking 3,600 milligrams of polysaccharopeptide extracted from turkey tail mushrooms each day led to beneficial changes in gut bacteria and suppressed the growth of problematic E. coli and shigella bacteria.

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Health writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com.

Local Resources

34

Herbalists

Herbal Medicine

Shopping for Herbs

EMBARK HERBALS Community Herbalist Tiffany Davies 377 Church Rd • Mohnton 833-336-2275 EmbarkHerbals.com

Integrative Healing Arts Studio 546 Penn Ave Fl • West Reading 610-451-9577 IntegrativeHealingArtsStudio.org

Lemon Street Market 241 W. Lemon Street • Lancaster 717-826-0843 LemonStreetMarket.com

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

LANCASTER ACUPUNCTURE Beverly Fornoff, M.AC. Eden Natural Care Center 600F Eden Rd • Lancaster 717-381-7334 LancasterAcupuncture.com

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Oley Valley Organics 3071 West Philadelphia Ave • Oley 484-755-4208 OleyValleyOrganics.com

inspiration

Season of Light Celebrating the Soul of Winter

by Marlaina Donato

I

kharchenkoirina/AdobeStock.com

nevitably, the wheel of the year turns with the nuances of the seasons hardly noticed in the blur of our busy days. “Next year,” we say, when we realize that we’ve run out of time to try that holiday recipe, connect with friends or revel in a winter sunset. Collecting small joys takes us out of survival mode and into wide-awake living.

Pausing to sip from winter’s steaming cup of comfort can be the perfect way to begin a new chapter that prompts us to come back to the center.

In the ancient world, fire festivals marked holy days celebrating the sun’s promise of return and supplied felicity in a time of hardship. Today, something inside our ancestral memories makes us crave celebration as we wrap the year’s end in shiny ribbon, ethereal lights and scented candles.

Singing, chanting or caroling this time of year—“old-fashioned” pastimes—were ancient elements of winter’s revels that invited benevolent energy and chased away bad luck. While most of us no longer grace our neighbors with song, raising our voices to any capacity can be an offering, an invitation to hope and beauty. Singing multicultural songs with the kids, writing a spontaneous prayer or sharing seasonal or funny stories naturally boosts the immune system and helps to fight off the winter blues.

Winter has its own jewel-toned beauty that rivals summer’s most dazzling hour if we pay attention: ruby fruits baked with brown sugar, rosy desert mornings and snowy sapphire twilights. Pointing out December constellations over a beach or lacing up our boots for a brisk walk helps us to unplug from the world’s problems. Sprinkling heart-healthy spices in our morning coffee opens a gloomy day on a lovely note.

Winter can feel long, so go ahead and treat your senses; buy a few yards of red velvet to sleep on or pick up that novel you’ve been planning to read. Live and give a little more deeply. Feed the birds and feed your soul.

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Revels Around the World: n The celebration of Soyal by the Hopi people of northern Arizona centers on purification, dancing and inviting the favor of the Kachinas, or protective nature spirits. n The ancient Persian festival Yalda celebrates family time and the triumph of the sun, with people staying awake

to see the sunrise and eat foods such as pomegranates and nuts. n The Chinese festival of Dong Zhi, or the “arrival of winter”, is an ancient celebration of labor and the closing year. n The Ukrainian celebration of Malanka, or Orthodox New Year, is a type of Mardi Gras involving masks, costumes and singing from house to house.

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conscious eating

The Sweet Danger of Sugar ways to enjoy healthier holiday fare

by Christy Ratliff

C

hocolate Santas, decorated cookies and other sweet confections are ingrained in our holiday traditions, yet sugary food does little to actually make us feel merry and bright in the long run.

A high-sugar diet increases the risk of high blood pressure and cholesterol, inflammation, weight gain and weightrelated conditions such as Type 2 diabetes, heart disease and stroke. It can also contribute to tooth decay and acne. “Most high-sugar foods are ‘treats’ and are not intended to be high in nutrition or consumed instead of healthier foods,” says Shelley Maniscalco, registered dietitian and CEO of the consulting firm Nutrition on Demand, in Arlington, Virginia.

“When we have too many foods that are

a c re a ti ve

T H R IeFnTce

what we call calorie-dense versus nutrient-dense, we run the risk of displacing healthier foods, and, therefore, underconsuming key nutrients.”

This can impact mental health and impair the body’s ability to manage stress.

“When we eat nutritious foods, and our gut is healthy, we obtain necessary nutrients to create neurotransmitters, which are key to optimal mental health,” explains Maggie Roney, a licensed counselor and certified functional medicine provider in Wylie, Texas. “There’s mood-stabilizing

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serotonin, which is a precursor for melatonin, needed for sleep; dopamine, involved in pleasure, focus and motivation; and GABA, which provides a calming effect that can help with stress and anxiety. All of these require amino acids, zinc, iron, vitamin D, magnesium, copper and B vitamins.”

In moderation, sugar is not necessarily detrimental to our health and well-being, but differentiating between naturally occurring sugar and added sugar is key to finding a middle ground. “New changes in the food label allow consumers to more easily identify sources of sugar in foods,” Maniscalco says.

“Many healthy foods naturally contain sugars, such as fructose in fruits and lactose in dairy products. These natural sugars don’t need to be avoided. When checking the label, look for amounts of added sugars and choose the options that have less.”

Foods and beverages with added sugars are now required to list the number of grams and percent daily value for added sugars on the nutrition facts label. For example, a container of yogurt with fruit on the bottom might list total sugars at 15 grams (g), including 7 g of added sugar, which means 8 g of naturally occurring sugars.

In a society long obsessed with counting calories, we may assume we’re making smart choices with low-fat, non-fat, reduced calorie or light versions of grocery items. But, the amount of added sugar is actually higher in low calorie versions of a wide variety of foods because sugar is used to compensate for the loss of flavor from fat. “Sugar tastes good and balances out other flavors, so many foods that we wouldn’t consider sweet have added sugars,” says Colleen Tewksbury, Ph.D., bariatric program manager and senior research investigator at the Hospital of the University of Pennsylvania. “Common products include pasta sauce, cereal and salad dressing. Reading food labels looking specifically for added sugars is key to finding these foods.”

“Hidden sugars are often found where we least expect them,” adds Ricardo Díaz, chef and registered dietitian nutritionist at the New York-based nonprofit Wellness in the Schools, which works to improve nutrition in school lunches. “Many savory or salty foods tend to have added sugars, such as tortilla chips, popcorn, jerky and frozen prepared foods. Check your labels and compare between products on the supermarket shelves to find the healthiest pick for you and your loved ones.”

“Often, we think of eating in ‘all or nothing’ terms. When we cut out foods we enjoy, it often backfires and we end up overeating them in the end when our willpower runs out,” Maniscaclo says. “I would really encourage mindfulness in eating so that individuals can enjoy treats in moderation and feel satisfied by them so that there’s less need to over consume. Also, being physically active year-round is a great habit to get into and can create more space in the diet for treats.”

As we implement these small but significant low-sugar strategies, we’ll be rewarded with better physical and emotional health all year long. That’s something to celebrate.

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

Tips to Eat Less Sugar Chef and dietitian nutritionist Ricardo Díaz: Swap out fruit juice cocktails and fruit juice concentrates for whole fruits and 100 percent fruit juice. Fruit beverages rely on added sugar to provide much of their sweetness.

Choose whole grains over enriched grains. Include a variety of whole grains in your diet, such as oats, brown rice or wholewheat pastas and breads.

To maximize fiber intake, pick products labeled “100% Whole Grains” over labels stating “Whole Grains” or “Multigrain”.

Make your own baked goods. Besides controlling the amount of sugar in your treats, baking at home is a great way to get your youngest family members involved in cooking.

Shelley Maniscalco, MPH, RD: Eat fruit. Most are naturally sweet and provide healthy nutrients without a lot of calories. As an added bonus, the fiber and water content in fruit helps with feeling satiated.

Add spices and fresh herbs. Studies show that adding them enhances flavor, and it also lowers the use of such unhealthy nutrients as added sugars, sodium and saturated fats.

Colleen Tewksbury, Ph.D., RD: Choose plain yogurt, as it contains no added sugar. Top it with fresh fruit, cinnamon or nuts. Choose yogurt that contains live and active cultures, as these promote gut health and boost immunity.

Nearly a quarter of added sugars consumed come from sugar-sweetened beverages such as sodas and fruit drinks, even more than from desserts and sweets. A simple way of reducing added sugar is reducing intake of sugar-sweetened beverages.

Three approaches are: setting a frequency goal (limit to x times per week); setting a portion goal (limit to x ounces per day); or setting a substitution goal (replace sugar-sweetened beverages with sugar-free options).

Jennifer Martin-Biggers, Ph.D., RDN: To reduce sugar intake, as with any other new habit or behavior change, it’s important to set manageable goals and set new ones as you go.

Another way to support dietary changes is through supplementation. The mineral chromium, in particular in the form of chromium picolinate, has been shown in clinical studies to reduce food cravings.

Film Suggestion: Watch That Sugar Film, a 2014 Australian documentary/ drama directed by Damon Gameau at WatchDocumentaries. com/that-sugar-film. According to New York Times film critic Daniel M. Gold, “The food-doc shelf is crowded with goodfor-you movies, including Fed Up, Fast Food Nation, Food Inc. and, yes, Super Size Me. That Sugar Film is a worthy addition, entertaining while informing.”

December 2021

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Low- or No-Sugar Holiday Treats Honey Lavender Cookies

photo provided by allrecipes.com

This recipe was developed after lavender was accidentally weeded from the garden.

These cookies are made with honey and whole-wheat flour.

December ONLINE

EXCLUSIVES>>>

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

Eco Tip Sustainable Kitchen Advice for Buying and Storing Food

yield: about 24 cookies ½ cup butter, softened ½ cup honey 1 egg 1 Tbsp lavender flowers 2 cups whole-wheat flour

Preheat oven to 350° F. Line baking sheets with parchment paper. Beat butter in a bowl with an electric mixer until creamy. Beat honey, egg and lavender into the creamed butter until incorporated.

Stir flour, ½ cup at a time, into butter mixture until blended. Drop spoonful of batter onto the prepared baking sheet, about 2 inches apart. Bake in preheated oven until cookies are browned on the bottom, about 15 minutes.

Courtesy of Sue B. For more information, visit AllRecipes.com.

natural pet Toyland for Pooches Choosing Safe Playthings a Dog Will Love

photo provided by allrecipes.com

Baked Apples 4 large Granny Smith baking apples Juice of one lemon (about ¼ cup) 1 tsp cinnamon ¼ cup chopped pecans or another nut of choice ¼ cup raisins or another dried fruit of choice 1 tsp butter ¾ cup boiling water

Preheat oven to 375° F. Wash apples. Using an apple corer, remove cores and leave ½ inch of the bottom of each apple. (If using a paring knife, just cut the center core out fully.) Make the hole ¾-inch wide, and remove the seeds using a spoon. Place the cored apples in an 8-inch-by 8-inch baking dish.

Sprinkle lemon juice over apples to prevent browning. In a small bowl, combine cinnamon, chopped nuts and raisins or another dried fruit. Stuff each apple with the filling mixture. Top with a dot of butter (about ½ to ¾ tsp per apple). Add boiling water to baking pan.

Bake for 40-45 minutes until tender, but not mushy. Remove baked apples from the oven, and baste apples several times with the juice from the pan. (Apples can be baked in a muffin tin. Place muffin liners into the muffin tins, and place cored apples inside.)

More news on Global matters

Chef ’s Note: Personalize the baked apples with seasonal fillings and spices, such as nutmeg, cardamom or pumpkin pie spice. For a twist, try a savory, fresh herb like rosemary or thyme.

Courtesy of Wellness in the Schools. For more information, visit WellnessInThe Schools.org.

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NALancaster.com | NABerks.com

A Dietician’s Healthy Dark Chocolate Bark This dark chocolate bark recipe is holidaythemed with red, white and green toppings.

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Line a baking sheet with parchment paper and set aside. Create a double boiler by placing a saucepan filled with a few inches of water and topped with a glass bowl over medium heat. Bring the water to a boil. Add two thirds of the chocolate and let melt, stirring until smooth. Take off the heat and stir in the remaining chocolate.

Pour melted chocolate onto the prepared baking tray. Spread to ⅛-inch thickness.

While the chocolate is still warm, sprinkle with dried cranberries, chopped pistachios and shredded coconut. To set, place tray in the fridge for 15 to 20 minutes or in the freezer for 10 to 15 minutes. Break the bark into pieces and serve. Store extra pieces at room temperature in an airtight container.

Courtesy of Jessica Bippen, MS, RD. For more information, visit HUMNutrition.com/blog.

Want more? Find the recipe for Baklava Cookie Cups at NALancaster.com or NABerks.com.

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healthy kids

The Best Books for Kids Gift Choices that Can Open Up Worlds

goodluz/AdobeStock.com

by Sandra Yeyati

H

elping children learn to read and love books is one of the greatest parental endeavors. Many kids learn their first words after hearing the adults in their lives sing a lullaby or tell them a nursery rhyme. “Building a child’s vocabulary is the key to reading, and rhymes, singing, word games, synonyms, homonyms and rap are great places to start,” says Claudette McLinn, executive director of the Los Angeles-based Center for the Study of Multicultural Children’s Literature and former librarian, teacher, school administrator and children’s bookstore owner.

A child’s first reading experience will likely involve a picture book. “What’s powerful about picture books is that the illustrations and text intertwine,” McLinn explains. “You can read them aloud together. As the child looks at the artwork, the adult can ask, ‘What is that?’ And the child can use their imagination while you teach them to observe, articulate and start the reading process.”

To encourage childhood reading, it’s helpful to have a variety of books around the house and to set aside reading time every day. “It costs nothing to check out a pile of 25 books at the library, take them home and try them,” says Maeve Knoth, a librarian at Phillips For a list of Children's Book Awards and Children's Book Lists, go to NALancaster.com or NABerks.com.

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NALancaster.com | NABerks.com

Brooks School, in Menlo Park, California.

When buying books, she suggests consulting librarians and booksellers for recommendations, as well as relying on book awards such as the Newbery or Caldecott medals, and on book lists compiled every year by reputable organizations and committees, notably the Association for Library Service to Children, a division of the American Library Association.

Choosing books for kids should always start by discovering what their passions or interests are and then finding a good book on that subject, says McLinn, adding that encouraging children to browse the shelves and choose their own books is an empowering exercise that builds self-esteem and a love of reading. Whether it’s dinosaurs, cars or the stars and planets, there’s a kid’s book about it. “Although fiction is important early on because it increases imagination, nonfiction books help kids learn new information and understand the role of the table of contents, the glossary and index, and informative diagrams,” she says, adding that she prefers award-winning nonfiction books because they’ve been vetted for accuracy.

“Kids often gravitate toward books that are a little bit less challenging,” Knoth says. “While I have no objection to those popular books, which are lots of fun, they’re not going to give kids a new way to think about themselves or the world. I want my children to have consequential reading experiences with books that offer new points of view where kids can live in someone else’s heart and mind for a little while. I want them to know what it might be like to live in a different time period or to grow up in China.”

According to Knoth, a great children’s book will include an engaging character that has an experience, prompting them to change and grow. “I want it to be well structured and beautifully written, with setting, point of view and all those elements that fit together to create a theme and give you a literary experience,” she explains. She looks for nuanced books that invite kids to use their imagination and find their own way.

“The reader might be young, but they’re not dumb. They just haven’t had lots of experi-

ences yet. If a book concludes with one narrow solution to a child’s problem, then I would say it’s not that useful or successful,” says Knoth, a frequent contributor to The Horn Book, a resource for children’s book reviews and articles.

McLinn believes that kids should be exposed to a diversity of authors and illustrators that explore the lives of all cultures.

“We live in silos with the people in our group, and we don’t know anything about other groups,” she explains. “When you read about other cultures, you learn that we are more alike than we are different.

We may eat different foods, wear different clothing and have different customs, but you find out that it’s not scary. Kids love to read about heroes that they can identify with and become their friends. Children are into social justice and fairness. As a child, I loved biographies. I wanted to read about great people and what made them great so that maybe I could be great like them.”

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

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wise words

Thomas Moore on the

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by Marlaina Donato

What inspired you to write Soul Therapy?

We need more therapeutic conversations in all areas of life, and my book is for the ordinary person, as well as the professional therapist. We could talk to each other with the intention of befriending and offering useful care. Medicine is in need of an injection of this therapeutic talking and listening to add soul and spirit to an otherwise materialistic approach to the human being.

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T

homas Moore, New York Times bestselling author, Jungian-based psychotherapist, musician and former monk, has been an advocate for conscious living since authoring his first book, Care of the Soul: A Guide for Cultivating Depth and Sacredness in Everyday Life. Twenty-three books later, Moore breaks ground with his latest release, Soul Therapy: The Art and Craft of Caring Conversations, in which he invites therapists, psychiatrists, spiritual directors, ministers and caregivers to cultivate deeper connection based on soulful listening. His timeless wisdom inspires all of us to live from a state of spirituality and conscious wonder so that we might bridge the chasm between cultural, political and personal differences.

NALancaster.com | NABerks.com

photo by Simone Anne

What is soul therapy in modern times?

The ancient Greeks wrote extensively about the soul. Their word was psyche, so it takes very little effort to see how psychotherapy is about caring for the soul. The ancients felt that the soul’s natural home is in the “underworld”, and soul therapy sees it the same way. We are not interested in causing behavior changes or finding explanations for current problems. These don’t go deep enough. They do not touch the underworld, or deep narratives and memories of a person. For example, if a person complains that he eats too much, then we might go deep and see if the underlying issue is a failure to nourish his life and person. We look for metaphors and layers of meaning. We don’t want change for the sake of change. We don’t necessarily expect a person to feel better or be better adjusted to life. We stay close to the symptom, like eating too much, and hope to see it fulfilled at a deeper level, truly nourishing your life.

What soul work is required of the helper to be able to address the needs of others?

The helper in soul therapy has to learn to

observe carefully, and at a deep level, the narrative or story being lived out, often unconsciously, in a client. The arts, mythology, alchemy, dreams—these can all give hints about the deeper story being lived. The soul therapist does not give much advice, if any, and doesn’t try to figure a person out. He or she stays close to the symptoms to see what the pain and confusion are all about. A person gets to know better the desires and fears that motivate him, without judgment or agenda. You try to see where the soul might have been wounded or not cared for.

Why do you think there is a perceived increase in anxiety and depressive disorders?

Our underlying philosophy or way of seeing everything is based on quantified studies, brain and laboratory research and the need to explain and define everything.

There is no room for mystery and its language, which is poetic and metaphorical.

The soul suffers.

How can we truly listen to others and cultivate authentic presence?

Today we often debate rather than converse. We want to win arguments rather than gain deep insight. You listen well only when you find peace in yourself and give up the need to be always right.

What gives you hope for humanity?

In spite of all our problems today, I am an optimist. Humanity is very slowly evolving into a more humane community of Earth beings. We have a long way to go. I see our young people today, many of them impatient to create a different kind of global culture, one that has the courage and vision to deal with our ecological crisis and create a peaceful political planet. They are not plagued with cynicism or despair. We can’t give up our idealism and surrender to pessimism. The world has always had deep troubles. The challenge should bring out all our creativity and passion for life.

Thomas B. Wachtmann, DC

DrWachtmann.com

coming in the january

Health & Wellness Issue To participate, contact

717-399-3187 or Advertising@NALancaster.com

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

December 2021

43

green living

Greening the Holidays How to Celebrate Sustainably

tanyajoy/AdobeStock.com

by Sandra Yeyati

W

ith every record-setting storm and catastrophic fire, more people are realizing that we are embroiled in a climate crisis. Consider this holiday season as an opportunity not just to make sustainable choices, but also to take strategic action that positively impacts the planet and inspires friends and family to join the environmental cause. Whether that means modifications to the holiday dinner,

eco-friendly decorating tactics or responsible gifting, every environmental choice can be a teaching moment or conversation starter. Together, we can make a difference.

Eco-Friendly Holiday Dinner Growing fruits and vegetables is generally kinder to the Earth than the industrialized production of meat, which pollutes the

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environment and mistreats animals. Hosting a vegetarian holiday feast with locally sourced, organic produce is a great way to support regenerative farming systems, slash transportation emissions and introduce guests to new culinary traditions. If meat is a must, opt for sustainably wild-caught salmon or shrimp and pastured, organic turkey or chicken over beef, as cow production leads to significant methane emissions.

To conserve energy, use the oven or stove sparingly, opting instead for recipes that employ crockpots, air fryers, pressure cookers, outdoor barbecues or the microwave.

For both health and environmental reasons, gently encourage smaller meat portions and fill the plate with scrumptious side dishes.

After the party, leftovers can be sent home with guests, turned into next-day lunches and soups or frozen for later use. Compost scraps to keep them out of the landfill.

Responsible Gift Wrapping Eliminating wrapping paper, bows, ribbons and greeting cards from the holiday equation is a great zero-waste lifestyle choice.

Gifts can just as easily be wrapped in fabric, scarves and cloth napkins, or presented inside a reusable shopping bag. Another alternative is to use wrapping materials and greeting cards that are biodegradable, from recycled origins or certified by the Forestry Stewardship Council (fsc.org) to ensure they did not contribute to deforestation. Avoid papers with glitter, foil and other decora-

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tions that may contain nonbiodegradable, petroleum-based elements. Glitter is usually made from plastic, contributing to the microplastics problem. When recycling, remove tape, bows and ribbons.

Earth-Friendly Holiday Decorations The most eco-friendly Christmas decoration is a potted, living tree that can be decorated and exhibited indoors during the holidays and planted in the garden afterwards. A mini-rosemary tree is also a fragrant tabletop alternative. Opt for LED string lights, which use a fraction of the energy that traditional lights require.

With the help of online instructional videos, families can come together to craft decorations out of biodegradable, recycled and consumable materials, including tree ornaments made of reclaimed wood or soda can tabs; garlands of popcorn, dried fruit slices or cinnamon sticks; wreaths and centerpieces studded with pine cones, herb branches and flowers from the garden; and candles made with essential oils and soy wax.

The home will smell festive, fresh and healthful.

Thoughtful, LifeAffirming Gifts Environmentally responsible holiday shopping takes many forms. Some people pledge to buy nothing during Christmas and instead donate their holiday budgets to families in need. Others set out to buy gifts they know the recipient wants or needs to avoid waste. They shop at local, small businesses and choose durable, repurposed, easily repairable and upcycled items.

Thoughtful gifts that affirm a commitment to the planet are electric bicycles and comfortable hiking shoes to encourage slow transportation and healing walks in nature; solar-powered devices and chargers in support of renewable energy; consumable items and foods that won’t clutter the home or landfill; services and experiences that don’t need to be gift wrapped; and donations to environmental charities that are meaningful to the recipient.

Consider gifts that encourage loved ones to grow their own fruits, vegetables and herbs; plant shade trees in their backyards; and nurture flowering plants that support bees,

butterflies and other pollinators—greenthumb gifts like herb planters, wildflower seed packets, garden tools, utility gloves and vegetable-growing instruction books.

Reusable Gifts that Ditch the Plastic These reusable gifts make it easy and fun for recipients to be kind to the planet year-round by reducing our devastating dependence on single-use, nonbiodegradable plastic that pollutes the environment and harms aquatic wildlife.

n Straws made of stainless steel, organic bamboo, silicone, biodegradable paper or glass n Water bottles and insulated containers made of stainless steel or glass n Food bags, wraps and bowl covers made of beeswax, silicone, cotton or canvas n Stainless steel plates and bamboo utensils for sustainable picnicking n Zero-waste shampoo, conditioner and body wash bars Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@gmail.com.

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

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

FRIDAY, DECEMBER 3 Ho Ho Ho Down Holiday Open House – 10am8pm. 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.

Winter Blues CandelightHapé Meditation – 5:306:30pm. Specifically geared to those suffering from Seasonal Affective Disorder (SAD) or other lows during the winter months. Get grounded with a sacred earth medicine, guided meditation and handmade medicinal tea. $19. Soul Centered Wellness, 2619 Leisczs Bridge Rd, Leesport. 717-269-9820.

SoulCenteredWellness.org.

Compline, Ancient Music for the Soul – 9-9:30pm.

Onsite and via Zoom. Prayers for peace and rest are sung or changed by an ensemble of approximately 25 acapella singers from around Central PA. Contact Saint James Episcopal for link. Saint James Episcopal, 119 N Duke St, Lancaster. 717-3974858. SaintJamesLancaster.org.

SATURDAY, DECEMBER 4 Ho Ho Ho Down Holiday Open House – 10am2pm. See 12/3 listing for details.

Kids Cooking Club: Holiday Baking – 9:3011:30am. Ages 7-12. Your kids will gain confidence in the kitchen and master these holiday baking recipes to enjoy with the whole family. Hands-on.

Zest Cooking School, 1180 Erbs Quarry Rd, Lititz.

717-435-8890.ZestChef.com.

Build Your Own Gingerbread House – 1011:15am. Trim your own gingerbread cottage with icing and sweet decorations. Open to all ages; children must be accompanied by at least 1 adult.

Registration required. $16 per child ($10 nonrefundable deposit to hold spot) includes a mini gingerbread house kit and letter to Santa supplies.

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

Creatively Lancaster Holiday Makers Market – 9am-5pm. GSL Organics will be among other Holiday Makers 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. BonTon area, 600 Park City Center, Lancaster. GSLOrganics.org.

TUESDAY, DECEMBER 7 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

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Lancaster-Berks

to identify coping tools. Space limited, registration required. For info/to register: 717-391-2413 or 800924-7610 by 11/30 to discuss with a Bereavement Counselor. Pathways Center for Grief and Loss.

HospiceCommunity.org.

WEDNESDAY, DECEMBER 8 Inspire, Write, Create: A Gathering for Writers – 1-3pm. Via Zoom. Designed to provide support in letting your natural creativity flow. Session will be improvised with themes of creativity, finding support, addressing the critical voice and developing a warm-up process. Registration required. $45.

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

FRIDAY, DECEMBER 10 Integrative Healing Arts Studio Holiday Sale – 5-7pm. The boutique will be open offering 10% off most items including handcrafted candles, crystals and unique gifts for yourself or someone special on your list. Integrative Healing Arts Studio, 546 Penn Avenue, Fl 2, West Reading.

IntegrativeHealingArtsStudio.org.

SATURDAY, DECEMBER 11 Fire and Ice Mats & Mimosas – 9-10:30am. An energizing and stress-relieving combination yoga flow with a mimosa for all at the close of class.

All abilities welcome. Bring or borrow a mat.

Registration required. $25. Soul Centered Wellness, 2619 Leisczs Bridge Rd, Leesport. 717-269-9820.

SoulCenteredWellness.org.

Teen Cooking Club: Holiday Baking – 9:3011:30am. Instructor Gwen Eberly engages your teens and helps them master these holiday baking recipes to bring home and enjoy with the whole family while building life skills for all seasons.

Hands on. $70. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890.

ZestChef.com.

Deck the Stalls – 10am-2pm. Come meet the herd and share some holiday cheer. Drop treats and donations in your favorite horse’s stocking; 100% of donations benefit our clients with financial need.

Take Heart Counseling& Equine Assisted Therapy, 699 Wooltown Rd, Wernersville. 717-917-7137.

TakeHeartCounseling.com.

Health by Design Open House – 10am-1pm.

Talks on the hour by a traditional naturopath and functional medicine clinician on the immune systems and how to stay healthy incorporating natural remedies and lifestyle changes. Registration required. Healthy by Design Clinic and Body Contouring, 352 E Main Street, Ste 100, Leola.

717-556-8103. HBDClinic.com.

NALancaster.com | NABerks.com

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. Free admission.

Leesport Farmers Market Banquet Hall, 312 Gernants Church Rd, Leesport. 570-573-1651.

LadyLynora.com/Holiday-Bazaar.

Pet Portraits with Santa – 10am-3pm. By Jordan Leigh Photography. Funny outfits and hats encouraged.

Walk-in; no appointment needed. 5x7-$25, Digital Image-$35, Both $50. Basset & Lab, 1352 Harrisburg Pike, Lancaster. BassetAndLab.com.

Integrative Healing Arts Studio Holiday Sale – 11am-2pm. See 12/10 listing for details.

Mindfulness for College Students – 1-3pm.

Practicing mindfulness helps you manage stress, succeed academically, live a satisfying life, and better connect with yourself and others.

Learn simple, applicable tools in this class to live mindfully and experience a greater sense of wellbeing as a college student. $30/Members $26.

Registration required. West End Yoga Studio, Walnut St, Lancaster. WestEndYogaStudio.com.

Make Your Own Luxuries – 1:30 and 3:30pm.

Learn to make soap, soy candle and face spritzer for your skin type. Wear comfortable clothing and socks. Face masks are required if you are not vaccinated. $41. GSL Organics, 216 S Church St, Quarryville. Parking is across the street at the curb.

GSLOrganics.org.

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

See 12/11 listing for details.

Annual Winter Open House – 12-4pm. Mrs. Claus and her alpaca “reindeer,” refreshments, selfies with the alpacas and lots of ideas for gifts will be available during your visit, plus maps for self-guided tours of the farm to see the animals. Free. Bent Limb Farm, 592 Stone Hill Rd, Shoemakersville.

MONDAY, DECEMBER 13 Cooking Class: Make and Take Gifts (Gluten Free) – 6-8pm. Sweet and savory delicious recipes to wow recipients with all tastes and preferences.

Take home some of each along with the skills to make more. Hands-On. BYOB. $80. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

TUESDAY, DECEMBER 14 Coping with the Holidays – 6:30-8pm. “Living for Today.” 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 12/7 at 717-391-2413. Pathways Center for Grief & Loss, 4075 Old Harrisburg Pk, Mount Joy. HospiceCommunity.org.

WEDNESDAY, DECEMBER 15 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. Reflect on the topic of the evening and engage in a structured free share, to briefly express fears, concerns, dreams and aspirations in confidence with the group. For info and registration: KulaKamalaFoundation.org/classes.

THURSDAY, DECEMBER 16 Yule Paint Night – 6:30-8pm. Share a holiday cocktail, reiki, Seasons of the Yule oracle cards, and a wreath to paint (all supplies provided). The circular shape of the wreath is meant as a symbol of victory, honor, and the continuing cycle of life that is to come after the shortest day of the year. $45 ($10 deposit required).

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

FRIDAY, DECEMBER 17 Ancestor Stories: An Experience in Family Constellations – 10am-12pm. Via Zoom. A self-experience for participants interested in the method and how it is used in individual and group sessions. Includes two CE and psychodrama credits, plus Act 48 hours. Registration required. $45.

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

Ritual and Image: Tarot Looks at the Winter Solstice – 1-3pm. Via Zoom. As we prepare for the darker months, we can use the Tarot images to sort a path forward. We will explore simple rituals that give grounding and meaning to our world.

Registration required. $45 before Dec 14, $55 after.

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

Sensual Intuitive Movement Workshop – 6:30-8pm.

Using intuitive movement and pleasure embodiment techniques, 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, Lancaster. To register: Ashley.NaturesIntuition@ gmail.com or via EllistersElixirs.com.

SATURDAY, DECEMBER 18 Cooking Class: Croquembouche – 10am-12:30pm.

Learn how to make Croquembouche, a gorgeous tower of cream puffs covered in caramel. Hands-On. $85.

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

Make Your Own Luxuries – 1:30 and 3:30pm.

See 12/11 listing for details.

Advent Contemplative Retreat – 2-4:30pm.

“Ponder These Things.” Learn to create inner stillness despite a reactive world; experience inner silence despite a noisy city; and through ancient music and yoga find your mind and body refreshed. $50. Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858. SaintJamesLancaster.org.

SUNDAY, DECEMBER 19 A Labyrinth of Light: Winter Solstice – 4-4:30pm.

A walk around the labyrinth can offer a sense of peace and refuge for those feeling frazzled by the pace of the holiday season. It is designed to lift spirits and represents the journey inward to silence and stillness.

Donations welcome. SoulCenteredWellness, 2619 Leisczs Bridge Rd, Leesport. 717-269-9820.

SoulCenteredWellness.org.

Sip & Sing – 4:30-6:30pm. Fun night of wine tasting and holiday carols. Sample 6 wines and enjoy a personal charcuterie plate. $45. Additional glasses available $6 each. Soul Centered Wellness, 2619 Leisczs Bridge Rd, Leesport. 717-269-9820. SoulCenteredWellness.org.

TUESDAY, DECEMBER 21 Yuletide Rune &Hapé Ceremony – 5:30-7pm.

A melding of magic, ritual, medicine, tradition and

celebration observing rituals and ceremonies from the Pagan, Sabbat, Winter Solstice, and the Viking Blot, Yule to connect with our Hapé practice and workings with the magical Runes. $45. SoulCenteredWellness, 2619 Leisczs Bridge Rd, Leesport. 717-269-9820.

SoulCenteredWellness.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.

MONTHLY PLANNER

JANUARY

health & wellness

WEDNESDAY, DECEMBER 22 Coping with the Loss of a Child of Any Age – 6:30-8pm. Via Zoom. Are you grieving the death of someone you care about? Would you like to talk with others who have experienced a loss? Includes a presentation and an informal time to talk with others. Free. To register: Pathways Center for Grief & Loss. 717-391-2413 or 800-924-7610.

HospiceCommunity.org.

TUESDAY, DECEMBER 28 Man to Man: Grief’s Toolbox – 6:30-8pm. Via Zoom. Monthly men’s group to learn about tools to add to your “Grief Toolbox” to help you rebuild your life after loss. Call the Pathways Center for Grief and Loss at 717 391-2413 or 800-9247610 to discuss with a bereavement counsellor.

HospiceCommunity.org.

FEBRUARY

heart-centered living

plan ahead SUNDAY, JANUARY 2, 2022 Detox and Flow Kambo Circle – 9am-12:30pm.

Release 2021 and begin the new year with a full body and soul detox ceremony. Begin with chakraopening yoga flow followed by a grounding Hapé ceremony. Space is very limited and registration is required. $149. Soul Centered Wellness, 2619 Leisczs Bridge Rd, Leesport. 717-269-9820.

SoulCenteredWellness.org.

MARCH

food & nutrition

MONDAY, JANUARY 10 Women’s Memoir Writing Class – 6:30-8:30pm.

5 wks, Tuesdays thru 2/7. Via Zoom. “Exploring our Life Stories.” A safe haven for capturing the memories that matter to us most. Write From the Heart. Registration required. 717-393-4713.

WriteFromTheHeart.us.

SUNDAY, JANUARY 23 Teen Writing Class – 2-4pm. 5 sessions, 1/23, 2/20, 3/6, 3/20, 4/10. Via Zoom. “Writing is Cool.”

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

TUESDAY, JANUARY 25 Women’s Intro Writing Class – 6:30-8:30pm. 5 wks, Tuesdays thru 3/1 (no class 2/22). 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.

learn about marketing opportunities at:

717-399-3187

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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 Natural Awakenings Lancaster/Berks is seeking a part-time independent Advertising Sales Representative to create and nurture relationships with practitioners and business owners. The ideal candidate would have an interest in health, wellness, the environment and the vitality of the community. They would be responsible for providing excellent customer service and assistance in creating and implementing advertising and marketing plans designed to help businesses grow and thrive. Send inquiry and resume to: Publisher@NALancaster.com.

You can give without loving but you cannot love without giving. ~Amy Carmichael

NEVER GLOSSY. ALWAYS GREEN. Hamburg

Berks

Bethel Wernersville Womelsdorf

Lancaster Elizabethtown

Fleetwood

Reading Boyertown

Lititz Ephrata

Lancaster Columbia

Kutztown

Leola

sunday Community Donation Yoga – 9-10am. Yoga is for everybody regardless of financial state. This yoga class will mix Vinyasa with Alignment; well suited for any level of practice. West End Yoga Studio, 221 W Walnut St, Lancaster. 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.

Kundalini Yoga – 6pm. All classes require pre-registration. Pay what you can. Black Cat Yoga. 796 Lititz Pike, Lititz. 717-500-1338.

BlackCatYogaLititz.com 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

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Lancaster-Berks

thursday

NEVER MISS AN ISSUE !

friday Mindful Yoga – 9-10am. Onsite and via Zoom.

Slow down your breath, your body, and your mind. $10, discounts available. Contact Saint James Episcopal for link. 717-397-4858. 119 N Duke St, Lancaster. SaintJamesLancaster.org.

Contemplative Prayer/Meditation – 6:45-7:15am.

Via Zoom. Free. Contact Saint James Episcopal for link. 717-397-4858. 119 N Duke St, Lancaster.

SaintJamesLancaster.org.

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

NALancaster.com · NABerks.com

Mindful Yoga – 9-10am. Onsite and via Zoom.

Slow down your breath, your body, and your mind. $10, discounts available. Contact Saint James Episcopal for link. 717-397-4858. 119 N Duke St, Lancaster. 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.

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.

Yoga Basics – 3:30-4:30pm. Full of variety, great for practitioners who prefer moving through poses

Willow Street

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

wednesday

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

Via Zoom. Free. Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858.

SaintJamesLancaster.org.

Coatesville

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

with limited flows. These classes are designed for those who wish to have many options open to them including limited floor work and no flow. $18/class. West End Yoga Studio, 221 Walnut St, Lancaster. 717-406-9681. Booking required WestEndYogaStudio.com Contemplative Prayer/Meditation – 8-8:30am. Via Zoom. Free. Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858. SaintJamesLancaster.org.

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

Visit our website to subscribe NALancaster.com | NABerks.com or call 717-399-3187 Or read our FREE DIGITAL issue online.

NALancaster.com | NABerks.com

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

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 34.

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 17.

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 25.

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 19.

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 4.

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 27.

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.

December 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 43.

CLINICAL AROMATHERAPIST INSHANTI

Debra Stoltzfus 48 Slaymaker Hill Rd • Kinzers 717-587-3990 • Inshanti.com Trust a nationally certified aromatherapist specializing in clinical consultations. Deb can work directly with your physician to create a plan that supports mind and body health. In addition to retail and wholesale accounts of proprietary blends and pure essential oils sourced directly from the farmers, half- and full-day education courses with certification are offered. See ad, pages 19.

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

Using her gifts, intuition and training in spiritual (not religious) life coaching, reiki and more, Diane creates a safe space for growth and movement through transition and change, helping you f i n d y o u r s o u l ’s p a t h a n d supporting you along the way. See ad, page 12.

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 31.

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LAUREN SWAVELY

Functional Medicine Health Coach Lauren@LaurenSwavely.com LaurenSwavely.com Using a holistic approach, Lauren’s focus is on helping you attain your vision of wellness.

Together, we look at you as a whole person – body, mind, & spirit! Clients become confident & empowered as they take back control of their health, achieve their goals, face challenges with resilience and explore what’s possible.

PARAGON LIFE COACHING

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

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 35.

TAKE HEART COUNSELING & EQUINE ASSISTED THERAPY 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.

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 7.

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

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 27.

COUNSELING Grey Muzzle Manor

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

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 44.

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 9.

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

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 26.

LANCASTER BRAIN & SPINE 221 Granite Run Dr • Lancaster 717-299-9600 LancasterBrainAndSpine.com

Our mission is to improve the lives of people suffering from complicated neurological and musculoskeletal conditions, by utilizing cutting-edge diagnostic testing and customized brainbased treatment plans. See ads, pages 11 and 23.

HERBAL MEDICINE EMBARK HERBALS

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

At Agape Institute, we pride ourselves in finding out why your body has decided to become sick. Utilizing Functional Medicine and Functional Neurology, we assess the body in multiple ways to find out what’s driving sickness and disease. See ad, page 3.

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 25.

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

At Agape Institute, we pride ourselves in finding out why your body has decided to become sick. Utilizing Functional Medicine and Functional Neurology, we assess the body in multiple ways to find out what’s driving sickness and disease. See ad, page 3.

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

Community Herbalist Tiffany Davies offers custom herbal blends, bulk herbs, mushrooms, teas, tinctures, and natural remedies along with classes for all ages, workshops and more. Visit our website or call for a free consultation. See ad, page 20.

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 18.

HOLISTIC FEMININE HEALTH NATURE’S INTUITION

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

WISE WOMAN HEALING 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 34.

HOLISTIC wellness ALLI BLAIR SNYDER Soul Centered Wellness 2619 Leisczs Bridge Rd • Leesport 610-914-9354 AlliBlairSnyder.com I support women in becoming the expert of their own life by owning their healing journey - through trauma-informed shadow work, holistic mental health coaching, reiki, and sacred plant medicine ceremony. I offer next-level support for healers through entrepreneurship mentoring. I am a Medicine Woman, Reiki Master, Certified Kambo Practitioner, and Certified Holistic Life Coach. Contact me for a free 1hr session. See ad, page 17.

JOCELYN BOETTNER

Soul Centered Wellness 2619 Leisczs Bridge Rd • Leesport 717-269-9820 • SoulCenteredWellness.org 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 17.

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.

Each day comes bearing its gifts. Untie the ribbon. ~Ann Ruth Schabacker December 2021

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HOLISTIC wellness 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 17.

HOME IMPROVEMENT DC EAGER SERVICES

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

Free assessment. See ads, pages 5 and 9.

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.

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Lancaster-Berks

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 wellness practitioners 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 31.

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 32.

IV THERAPIES AQUA BLUE WELLNESS CENTER 2435 Old Philadelphia Pk Smoketown • 717-656-8615 AquaBlueWellnessCenter.com

We o ff e r a r a n g e o f I V hydration vitamin and mineral therapies to support your wellbeing. IV therapies can support hydration, weight loss, increased energy, improved immunity, address nutrient deficiencies and more. See ad, page 33.

LAB TESTING ANY LAB TEST NOW

235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604 AnyLabTestNow.com/Lititz Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcohol-testing services, Vitamin B12 injections and more. See ad, page 26.

NALancaster.com | NABerks.com

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 42.

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 33.

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.

MATTRESS 1st by INTERIORS HOME 3130 Columbia Ave • Lancaster 717-390-2000 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 13.

MEDIATION/ CONFLICT RESOLUTION PANGEA MEDIATION

NATUROPATHic doctor HEALTH FOR LIFE

717-219-7174 Mila@PangeaMediation.solutions PangeaMediation.solutions

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

At Pangea Mediation, we aim to provide the space and tools needed to resolve conflicts in a healthy and productive manner through mediation, conflict coaching and training. We specialize in coparenting, separation & divorce mediation. Let’s get started! See ad, page 12.

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).

MEDICAL MARIJUANA

NUTRITION

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 15.

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

Mold can be a hidden danger. Let DC Eager keep your family and friends safe. Our technicians are trustworthy, knowledgeable and certified in the safe removal of mold. DC Eager takes pride in their quality of work and customer service. “We Educate Before We Estimate.” Free mold assessments for your home or business. No chemicals! See ads, pages 5 and 9.

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 39.

FUSION INTEGRATIVE HEALTH & WELLNESS

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

Like a detective on a special case, she’ll uncover the root causes of challenging health issues so that you can feel well again. Most major insurance plans are accepted. See ad, page 26.

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 cutting-edge 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 11.

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 12.

PET CARE HOUNDS N HERBS, LLC

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

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

For some, euthanasia of their pet at the veterinary hospital is simply not an option. Dr. Mark Huber and his wife Stacey provide home euthanasia for dogs and cats in the most comfortable environment possible—your home—with the intention of bringing peace and comfort to ease the pain of losing a beloved pet. See ad, page 14.

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.

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.

Kindness is one thing you can't give away. It always comes back. ~George Skolsky

December 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 31.

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 11.

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 17.

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 33.

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 39.

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 7.

MINDFUL YOGA AT SAINT JAMES 119 N Duke St • Lancaster 717-397-4858 SaintJamesLancaster.org/Yoga

A simpler style of yoga that helps achieve a higher level of connection with one’s mind, body and spirit by focusing on the present moment. Is suitable for a wide range of body types and abilities. Louise Konrath, instructor. See ad, page 31.

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 23.

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

NALancaster.com | NABerks.com

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 NATA24. 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.

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